Once again, my blog presence vanished! I apologize for the absence, but I definitely have been active with my twitter feed and helping fellow runners. Here is a quick update of the past few months. I have completed three 5Ks since March, which marks my official return to racing since surgery last April. Things are progressing slowly, but it is great to be back on the race circuit, pushing my body again. In the beginning of June, my wife and I competed in the same race where she managed to PR by a minute! Speaking of family, I have been helping my sister-in-law train for her first race (5K)! She categorized herself as a non-runner five or six months ago. However, each week she surpasses expectations and breaks through milestones. Hardly a non-runner anymore! Her first race is on the calendar and only a week away! Two weeks ago, I also created a program for a long-time friend who wants to strategically focus on his fitness again. I am excited to see his progress over the summer months. Stay tuned...Bull City Coaching will be making a big announcement right around the corner!

Hey folks, sorry for the lapse in blogging. My twitter feeds have increased over the past few months, but unfortunately I cannot say the same for the blogs. Since December 2011 I have been training for my first spring race, the Get Your Rear in Gear (GYRIG) Raleigh 5K, which will be held this Saturday (3/3). The GYRIG Colon Cancer Coalition oversees approximately 50 races throughout the year to raise awareness and money for this deadly disease. If you would like to show your support for this awesome organization, you can visit their website atwww.getyourrearingear.com or my team page at http://bit.ly/xltza0. More to come about my fundraising efforts and journey back to the race circuit!

December is here and therefore the New Year is just around the corner. January 1 represents not only a new year, but a fresh start for many people. It is a time to hit the reset button and establish better habits. Gyms will be packed, the healthy options in the grocery store will be picked over, and folks will substitute water for soda at lunch. With that said, we all have seen this annual trend fade just months or weeks into the calendar. Self-discipline is difficult and life has a devious way of getting in the way. However, these few, small actions can help you toe the line and adjust your lifestyle for good:

1. Start your resolution now. Do not wait until the symbolic January 1 to establish your new routine. Get a jump start on your actions and habits before the holidays and this will motivate you through the New Year.
2. Choose manageable goals. Too often, we shoot for the stars and forget about the intermediate steps. Lofty goals are wonderful, but don't except to get there in a matter of days. Set a long-term goal of where you want to be at the end of the year and then quarterly benchmarks to monitor your progress.
3. Get involved. Join a gym, find a running group, or establish your own workout group. It will be easier to stick to your routines if you are alongside of others with similar goals. Plus, you can use the power of others to push yourself further than you may individually.
4. Find an accountability partner. This person is designed to keep you honest and motivated. Regardless of the group you may workout with, you should check in with this person daily regarding your workouts and/or eating habits

Holiday shopping can be an extremely stressful experience. What do I buy? How much should I spend? Will they like the gift? Maybe I should just give cash? If you find yourself asking these questions around the holiday season, you’re not alone! Fortunately, I’ve taken some of the work off your hands by outlining a few “must have” gifts for your favorite runner, regardless of your spending budget. 

1. Magazine. Inspiration can be achieved through the written word. If my sporadic blog (www.bullcitycoaching.com/blog) or daily tweets (@bullcitycoach) are not doing the trick, perhaps a running magazine will. An easy, cost effective gift for your favorite runner could be a yearly subscription to one of the major runner magazines. Here are a few of the more popular ones: Runner’s World, Running Times, Women’s Running (preferably only for your female friends), Trail Runner, and Ultra Running. Usually there are discounts around the holidays, so this yearly gift will only “run” about $12 to $20.
2. Apparel. Never underestimate the power new running apparel has on the mental psyche of a runner. Running can get monotonous, especially throughout the winter months. New clothing energizes runners to get out and log in the miles, despite the frigid temperatures. Well received winter apparel would include caps, gloves, socks, tights, and thermal base layers. Want to find out which piece of clothing is most needed by the gazelle in your family? Hint: through casual conversation mention, “I don’t know how you run in the winter time…don’t you get cold?” Hopefully, their response will be something along the lines of…“yeah I know I could really use a new pair of gloves this season.”
3. Road ID. Nothing says I love you like a wrist or ankle identification band. On a serious note, wouldn’t it make you feel more comfortable, and hopefully the runner as well, to know that their personal information is with them at all times in case of an emergency? These products range from $15 to $30 and can be customized with the personal information of your choice. They come in a variety of colors and have been endorsed by elite cyclists and runners!
4. Watch. A watch can be a runner’s best friend or greatest foe. Regardless, most runners rely on this device to keep them accountable and competitive. Watches can run from $30 to $300. A simple athletic watch/timer/stopwatch will not break the bank and perhaps suit your runner friend quite nicely. However, the latest gadgets to catch on are GPS devices. These gadgets track a runner’s mileage, pace, time, calories burned, and route. Warning: Once a runner experiences a GPS watch, they will never go back!
5. iTunes Card. Still not convinced with these suggestions or looking for a last minute item? Most runners would welcome an iTunes gift card to shake up their stale playlist. What a great stocking stuffer as well!

If you are unsure about any of these products or want further guidance before making your purchase, I would be happy to consult with you at bullcitycoach@gmail.com. If you desire face-to-face dialogue, then I would recommend a visit to your local running store where qualified staff can point you in the direction of a perfect gift for your favorite runner! Shop well…

A recent conversation with a colleague of mine, spurred this post. Often runners fall victim of ruts, stale runs, dead legs, and overall exhaustion. Whether you are training for a specific race or just maintaining your mileage, you can exhibit these characteristics more than you would like. So, here are four quick tips on how you can either 1) overcome these barriers, or 2) attempt to prevent them from seeping into your running routine.

1. Vary your routes. Running the same route day in and day out can be problematic. First, you anticipate every corner, tree, and landmark, which can be uneventful. Secondly, you may start to “race” each run and assure that you are “at that specific point” by a particular time. Lastly, running the same route will not enable you to encounter various terrains, which your body needs to excel and build strength and stamina.
2. Vary your distance. Many recreational runners not only tend to stick to a familiar route, but a similar distance as well. Often runners will try to get in the same 3-4 mile route, 3-4 times a week. It is important to vary your distance to push your body to the next level. Without this change, you will often feel like your daily run, although the same distance, is still difficult at times. So, pick one day each week to increase your distance. To facilitate the transition, allow yourself to run a minute slower per mile on these runs. Conversely, pick a shorter run one day each week and focus on running the second half of the route 30 seconds faster than normal. These fluctuations in your training will pay great divides over the course of a couple months.
3. Try music. Many individuals in the running community frown upon headphones due to safety factors or being unaware of your surroundings. However, when used wisely they can serve as a great motivator. You can easily get wrapped up in the music and forget about each breathe you are taking or that hill you are about to climb. With that said, keep the volume low and be aware of those around you.
4. Find a friend. Running with others forces you to engage in conversation, run different routes, and experience different paces. All of these things can help you from slipping into a rut. Running with others does require logistics and often is not as convenient as walking out of your front door. Therefore, incorporate others into your runs only once or twice per week. This will give your something to look forward to and force you to focus on your solo runs, to maintain your fitness so you can compete with the group.