Tag Archives: races

Badass Runner Profile: David Wilson

2014-12-27 15.50.24 Name: David Wilson

Home State: Born in Illinois, live in North Carolina

BAR: When (and why) did you start running?

DNW: I would have to answer this, first, by asking: “Which time?”  When I was still in the US Navy I was stationed at the Fleet Deception Group (it’s called something different now).  We supported teams that deployed – I worked in the calibration lab.  There was a lot of down time, and we all turned to sports – running, the Captain’s Cup Tournament – whatever.  I had never run much more than the mile and a half I had to to pass the readiness test – but I went out one day with a woman who worked at our command, Chief Horak.  She regularly ran longer distances.  That first day, she took me out two miles and back two miles, and it was then I realized two things.  I could run – and most of the distance was in my head.

10393152_809998062419305_997126472320061640_nThis is on board the USS Gaudalcanal… we had runners active all the way through the Suez Canal.



I ran a lot of miles there, and it culminated in my winning (along with a buddy of mine who I sadly cannot remember a name for) second place in the Captain’s Cup Decathlon – over 30 team division.  We had do a lot of crazy things (not a standard decathlon, thankfully).  Bowl one game.  The most out of 25 free-throws.  Throw a football for distance and accuracy, but in the middle there was a 40 yard sprint and a 2 mile run.  We won because we were at least average at everything (including the final leg – a 200 meter swim) and VERY good at the two mile run.  We beat at least one Seal Team in that competition and I still have the trophy.

I ran off and on after that, usually in the 3-5 mile range, until two years ago August, when I realized I was nearly 240 pounds and headed into old age in less than stellar style.  I went out, and I ran a mile and a half.  It took me twenty minutes.  I kept doing it, lengthening the runs, and before I knew it, I was going out for four, five, seven… and I signed up for my first half marathon.  Once that step was taken, I kept going, adding mileage.  I ran a 17 mile training run (whole other story in that… I wrote about that on Facebook… involved rednecks, getting lost for an extra five or so miles, and barely making it home)  I ran that first ½ marathon, the Dismal Swamp Stomp (you can read about that here) and never looked back.  Since then I’ve amassed a wall full of race medals, mostly 5 and 10k distance, but some halves – and last fall – out on my own – I completed my first marathon.


So the quick easy answer I avoided is – seriously running, two years ago because I was in danger of becoming old and fat.  I’m still in danger of growing old, but maybe I’ll do it more slowly.

BAR: Why do you run / walk now? What motivates you?

DNW: My health, the road, my friends – all these things motivate me.  Nature – I just love to run.  I wrote this back in the sprint of 2014 to sort of answer this question:

I am a runner…

I am not an Olympian,
But if you put one foot
In front of the other,
You will meet me on the road.
I have not trained all my life
To slice seconds from time.
I have not suffered for speed,
Or left my heart on the track
Or the road.
I am a runner.
The wind is my friend,
The road calls to me.
The miles are a flickering slide-show
Of places, and tings, sweat and dreams
I trade sleep for miles.
I run between the cracks of life.
I am not an Olympian,
But I am a runner
And we all meet, eventually…
On the road.

David Niall Wilson


BAR: (Sherri Morgan):  How did you deal with your ankle injury physically, mentally & emotional (or all that apply). Also, how did you keep or get your motivation back to get back out there?

DNW: I would like to say that I was a trooper – that I gritted my teeth and pushed through, but the sad fact is, it was miserable.  Only my family got me through a time when even standing up from my chair was a chore, sleep was rare, and activity / exercise almost non-extant.

It didn’t help that the doctor I was working with was anti-running to start with.  He was not supportive in any way of what motivated ME to get better.  I ended up using the crutches as an exercise platform, and, of course, being very, very impatient.

The accident happened in January.  (Another side-note – the hard rails between trampolines at the Cloud Nine Trampoline Park are dangerous – no give whatsoever.  I can’t reccomend anyone visit that particular facility) When I got in to the doctor, a few days after the accident, he x-rayed it and said there was a tiny sliver of bone broken loose.  That sounded okay… but what I ended up with was major surgery, and I didn’t get that until February – which pushed my recovery out even farther.  With the snow and bad weather I ended up having my first post-operation evaluation with photos sent from my phone, and removing my own stitches when the time came as well.

The hardest thing for me was not to push too hard and too fast, and to keep a positive attitude.  Again, my family helped with that.  I threw myself into other work – my publishing company and writing – and did all that I could to stay in contact with the runners I interact with daily on Facebook…

The actual “getting back out there” has been a challenge as well, because at first the mobility was very limited in that ankle, and now that things are loosening up, I have found my stamina and discipline have slipped.  At least I’m moving forward again.  On a side note, the two races I missed – The Dismal Swamp Stomp ½ marathon and the Newport News Once City Marathon are comping me for the next race, so I’m back on track (if a year later) working toward the first official marathon and a PR at the Dismal Swamp.  Always be yourself… unless you can be #Badass. ALWAYS be #badass…

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BAR: (Joe Hempel) People usually listen to music when they run, it keeps them motivated. You listen to audiobooks, does it help more than music and if it does, why?

DNW: I don’t have a lot to compare it to, because I have never really listened to music while running.  I’m just too lazy to put together a playlist and make it happen, I guess.  I’ve listened to baseball, and audiobooks.

I started listening to audiobooks while running simply to expand my reading time.  I’m an author and publisher, and my reading time for pleasure is severely limited.  Mostly, I read audiobooks, and only in the car – or when running.  As the runs got longer, the amount of reading I could accomplish followed.

On a really long run, you can lose yourself in a good book.  I also find that books about running are helpful.  A few times I could almost picture myself running the trails the authors were telling me about in their books – and at least once I’ve run back through a darkening storm at a particularly eerie place in a novel by Neil Gaiman, or Clive Barker.

My thought is that music would be more useful to help with pacing, but that audiobooks are good for distracting yourself from longer runs – giving you something to think about instead of glancing incessantly at your Garmin.

Longest race : Official race – ½ marathon.  Personal race: 27.2 miles.


This is my daughter Katie finishing the “Cub Run” at the Dismal Swamp Stomp (you can see my hand chasing her … after the 1/2 I had nothing left in the tank.  Was proud of her.





Hardest course: The Virginia Beach Rock ‘n’ Roll ½ marathon…  not so much because of the course itself – it’s not horrible – but because the race is run in the heat of August, and the humidity was dropping people like flies.

Hardest race for you: Also the Virginia Beach Rock ‘n’ Roll Half – and for that same reason.  I run in the heat a lot to acclimate, but I was nearly dead by the end of that one, and about to cramp in my right calf (no doubt from dehydration, despite all the water stops).

10644649_10204607386295193_4903506795294636390_n 10624726_699883856764060_2228845725623195957_n 10659225_699883833430729_9128987897942379913_n

Images from the Virginia Beach Rock & Roll 1/2 Marathon (My favorite is the one showing me beating Batman)

Favorite race: In case others wouldlike to try it): For sentimental reasons, and because it’s a flat, easy, beautiful course – The Dismal Swamp Stop ½ Marathon.  I ran my first ½ there, and all along the trail I was accompanied by butterflies, big and small.  The Intercoastal waterway runs down one side of the trail – which is the setting of one of my novels (one of my favorites of my own books).  There are also bears, though you seldom see one on the trail…

Favorite course:  My favorite course is one that is used for a lot of local Elizabeth City, NC 5k races, though I’ve expanded it nearly to ½ marathon length by taking more roads.  It runs along the Pasquotank River – past some beautiful homes, around curves and turn-backs.  I discovered (by accident) that if you run past the normal limits of it you come to the back end of a DIFFERENT 5k course I ran last year called “The Battle of the Albemarle” and if you combine all of both roads you can make a passable ½ marathon.  Anyone who’d like to run it – just get hold of me and come on down!

2015-07-23 12.29.20 2015-07-23 12.32.23


Images from the Pasquotank River Trail

BAR: What are your favorite and least favorite distances, and why?

DNW: There was a time when I had no answer for least favorite, but I do now.  As much as I like pushing my time on a 5K – it is just too short.  Even my daily run at lunch is more than 4 miles – running harder for 3.1 feels like a cheat, particularly after getting psyched up to run.  So far I’d say my perfect distance is around 10 miler.  I ran a 9.11 mile liberty race last fall and found it just about perfect.  I love the pressure, though, of hitting the ½ marathon and I am very much looking forward to my first official full.  If I don’t find one before it, I’m signed up again for the Newport News One City Marathon next March.

PRs: 5k: 24:20 / 10k: 53:26 / half-marathon: 2:19:38 / marathon: 5:31:14

BAR: What are your bucket-list goals as a runner / walker, this year and beyond?

DNW: In January of this year, I broke my left ankle pretty badly.  It’s been a long recovery, but it’s coming together finally.  My bucket list last year was simply to finish my first official marathon.  That is also my goal now.  I can also see myself running a 50K at some point, but that’s down the road.  The other goals are to get my 5k and 10k back down to where they were last fall so that I can be competitive at my age – 55.  I’m an older guy, but I figure I have ten or fifteen reasonable years of running at one level or another ahead of me, and that’s thousands of miles.  It’s one of the things that makes me smile.

My other bucket list item is to run with people who have inspired me.  Lisa Davis, Jamila Williams, again with Joseph Leon Guerrera (and hopefully Yeti) – Katrina Gay, Joe Hempel, my old Navy buddy Roland Curit – CM XMan, Mari Merchant and Sherri Morgan, Thomas Gouard – and my dream runs with Dean Karnazes, Adharanand Finn, and a few others who have written books that inspired me.  I would also love (at some point) to run in the Copper Canyon in Mexico, but trail running is not a good idea with my ankle, so maybe not.

BAR: Do you have a favorite pair of shoes, or brand of shoes?  Why?

DNW: I have to answer this at length.  When I started running again, I had just read Born to Run, and I bought some shoes from Vivobarefoot – I became a bit of a fanatic for the barefoot running thing, and I learned a lot.  For one thing, there is a lot of good and bad information.

The barefoot shoes helped me fix my running style, no longer cracking my heels.  It removed back pain and built up my calves, and increased my distance.  The lack of padding probably damaged my feet.  Next, I moved on to Altra shoes…they offered more protection, but still had the zero drop at the heel…allowing my feet to spread out in their wide toe-box and to run naturally.  I still run in a pair of Altra Torin 1.5 shoes, but have added two pairs of HOKA shoes, the Hauka and Clifton models.  I feel like with the damage to my ankle, and the distances I want to run, the extra cushion is vital.  Shoes are an ever-changing thing for me…

On a side note, during the work day, I wear either Vivobarefoot Gobi half-boots (barefoot WALKING I still support) or Altra casual shoes – a little more cushion, but still flat and natural.

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BAR: Is there any other gear you consider essential?  Do you recommend one over another?  Are there brands / items you’d like to try?

DNW: I have tried several types of hydration belts.  I have a camelback that I used on my one marathon foray, and will use on anything fifteen or more miles that I run on my own, because where I run is in the country and solitary… I wear a NATHAN hydration belt for shorter runs with 1-4 bottle capability, and my ROAD ID in the front pocket.  I also have a GU Pack in case I end up feeling weak on a run.  I am bald on top, so I wear a hat…and I like compression style socks when it’s cool enough.

What apps / GPS equipment do you use.  Are there others you’d like to try?

I have a Garmin 310X which is wonderful, but a little big – and a Forerunner 210.  Currently, though, I have moved over to a Fitbit Surge, and for the worn-on-the-body equipment, it suits me best.  It keeps the heartrate without a chest strap, and feeds all sorts of helpful info to the app, including your sleep, calories for the day, steps, etc…

For tracking my runs, I use Mapmyrun – I find that though there are comparable sites at Garmin and Runkeeper and other places, this one accepts the widest variety of devices, and I have a network of friends there.  Not to mention 1500 miles worth of runs that have been recorded.

BAR: Any advice for runners trying to catch up and keep up?

DNW: One foot in front of the other.  Don’t believe you can’t do it, because you can.  Distance is mostly in your head, and don’t run to please anyone but yourself.  For me, the actual running is best when I’m alone, except for races, but if you need the motivation, there are TONS of groups out there.  Everything from virtual races where you can get the same medals and bibs, etc. as for an official race, to groups who run together occasionally, and bigger groups who run all the time.  Running is a personal sport – and it can be wonderful.  Enjoy it.

I find a lot of support in online groups, and have also been motivated by fun challenges, like being part of “Moonjoggers” where the accumulated miles of a LOT of runners are currently adding up to the distance from here to Mars…

Badass Runner Profile: Thomas Gouard

11079373_10155419887330164_4089808343590126380_nName: Thomas Gouard

Home State: Illinois

BAR: When (and why)did you start running?

TG: I started running back in 2007. I read an article on Dean Karnazes. His 50 Marathons in 50 States inspired me to do my first marathon. Training for my first marathon, I fell in love with the environment and kept returning. Running got me off of base, and sometimes outside of the city and state I lived in.


BAR: Why do you run now? What motivates you?

I run now, because it’s a major part of my life. It also keeps me happy, my stress level down, and mind clear. What keeps me motivated is reading inspiring stories of runners, staying involved in the community as far as volunteering, and being around runners.

Longest race: Hilo To Volcano Ultramarathon 31 Miles

Hardest course: Golden Gate Headlands Marathon


Hardest race for you: Hardest race for me was 2012 Kona Marathon. It was one of my worst races, and one that I will never do again. My training wasn’t good, and the heat fried me, which started cramps. Loved Kona, Hawaii, but not the race.

Most Memorable Race (and why): My most memorable race was the 2013 Chicago Lakefront 10 Miler. It was the most memorable because I broke down, after setting a PR (1:04). I jumped up and down, after crossing the finish line. I set the right pacing at mile 8, and broke a PR, that had stood for over 4 years. The race, shirt, and medal mean a lot, and will help me remember that great experience. It also started a trend of me setting new PR’s.

Favorite race (location / dates in case people would like to try it): My favorite race is Great Aloha Run. It’s only an 8.15 mile run, and located in Honolulu, Hawaii. The race falls on Presidents Day morning.


BAR: What are your favorite and least favorite distances, and why?

TG: I’d have to say my favorite distances are 5k’s, because they are easier to train for. I’ve never suffered during a 5k. My least favorite would have to be a marathon, due to the time spent training for it. I’ve completed 16, and all of them I’ve dreaded the work I needed to get ready.

BAR: You and Chloe Jane often run the same races. What is it like to have a running partner so close in other ways? Are you competitive, or just supportive?

BAR: Both? It’s great! We do a lot together, outside of running races. We bike a lot, and sometimes hike. We are both competitive at running races, and also supportive, when the other isn’t doing the race.


PRS at whatever distances you want to share: 2013 Ryan’s Light 5k (17:42), 2013 Windward Half Marathon (1:24), 2013 Lakefront 10 Mile (1:04), and 2013 Malibu Marathon (3:12). I loved these races, and all were PR’s.

BAR: I see you post some military races – what service are you in, for how long – any running memories associated with that?

TG: I’m recently separated from the Marine Corps. I served 12 years there, and it has made me who I am today. My old commanding officer use to have us run the Swamp Romp, prior to the actual event, to test the course. If you’re ever in Kaneohe, Hawaii, during February, you should sign up for it. We’ve had many great memories testing the course out.

BAR: You run in a lot of races and a lot of places, but most often we see you in Hawaii –anything special about running there that you’d like to share?

TG: I met my Chloe J in Hawaii : ). Also the running community is very strong, and tight. In my many years of running, I’ve never seen any tighter. Hawaii has many places to run. A few of my favorite places were Chinatown, Ala Moana, and Kakaako Waterfront. I never understood why people ran indoors on treadmills, while living in Hawaii. Get out, and enjoy the beauty. Also, there’s never a dull moment there.


BAR: What are your bucketlist goals as a runner, this year and beyond?

TG: I would like to run competitively until I turn 40, and then slow it down a bit. Until then, I want to continue to travel, and set new PR’s. As for races, I’d like to do Berlin Marathon at some point.

BAR: Do you have a favorite pair of shoes, or brand of shoes?

TG: I’m in love of Skechers GoRun Ride. I have every version of them. : )

BAR: Is there any other gear you consider essential? Do you recommend one over another? Are there brands / items you’d like to try?

TG: I’d like to try Newtons. I hear a lot about them, but haven’t invested in a pair yet.

BAR: What apps / GPS equipment do you use? Are there others you’d like to try?10404201_10155383027255164_3201184437225957913_n

TG: I use Charity Miles! My miles are calculated into money, and given to Charity. I also use a Garmin 310. I love the basic Garmin watches with none of that fancy touch screen stuff.

BAR: Any advice for runners trying to catch up and keep up?

TG: Cross train!!!!!!!! Bike, Stair repeats, Hill repeats, and Aqua Run. Do little but up your resistance. Why run a hill or stair, when you can walk it and get a better quality workout, and avoid possibly injuring yourself.

Badass Runner Profile: Carmen CM- Xman

11146528_460302814125311_3672020799220244987_nName:  CM Xman (Carmen)

Home State: Long Beach, NY

BAR: When (and why)did you start running?

CM: I used to run with my dad when I was about 5 years old, then I stopped. I joined the Marine Corps when I was 17 years old and I started once again.

BAR: Why do you run now? What motivates you? :

CM: I run now because it makes me feel good. I think the kick I needed to kick it back into high gear was the birth of my daughter. I had gotten sick after her birth and had to go to the hospital. I also knew that I had physical standards to maintain for my job. So I signed up for virtual races and set goals for myself to beat monthly. Also, my friends keep me accountable.  For instance, I now have a new friend; his name is Maverick.

Longest race : Diva’s ½ Marathon, Myrtle Beach SC

Hardest course:  I haven’t encountered one yet. I run in mostly flat ground with the occasional small hill. Eventually I want to do a Ragnar.

Hardest race for you: The ½ marathon.  The farthest I had run before that was 7 miles and that was only a couple of times. By mile 10 I had started to get stiches and serious doubts about whether I was going to cross the finish line.


Favorite race (location / dates in case people would like to try it) : So far? The Warrior Dash in Huntersville, NC (June 6th, 2015). It was so much fun, I went with 3 friends and we were team “Fit & Feisty”. We helped one another out and finished together. I also liked the Diva’s ½. I saw a lot of pretty houses I liked along the route, plus my husband was taking pictures at every mile so it was cool.

BAR: What are your favorite and least favorite distances, and why

CM: My favorites are 5K’s, they are quick and easy. Not much of a mental block for me. I am still trying to work up the courage to attempt to do a marathon, we shall see.

BAR: You run more in the morning than any other time.  Was it hard to establish that routine? What advice do you have for others who’d like to get an earlier, faster start?


CM:  Other than leaving my nice warm bed and my cat Dora (she is my little spoon) it is not hard for me to get up early in the morning. I wake up at 4 and start my runs at 04:50-ish. I know that if I don’t get it done in the mornings it won’t happen that day. I go to work, come home, do homework, kids etc… so it’s hard. The mornings are my “me” time.

PRS:  5k: 24:20 / 10K : 55:15 / 1/2 : 2:05:19

BAR: I see you in pictures with other runners / walkers often.  Can you tell us a little bit about them?  What other runners, professionals, friends, etc. inspire you and why?  Do you like races, or do you prefer just running on your own?

CM: When I first started running again, I kept seeing pictures of Mari Merchant and Sherri Morgan, then Jamila Williams started popping up those ladies along with Lisa Davis were becoming my “She-ra’s” and kept me moving. Katrina Gay kept me motivated through her monthly challenges. I like to do “running” races by myself; I try to beat my times constantly and this allows me to stay competitive with myself. Obstacle and mud races I enjoy doing with friends because we help each other out and is just for fun, not timed.

BAR: What are your bucket-list goals as a runner, this year and beyond?


CM: I promised myself to hit 1000 miles this year. A marathon and a Ragnar are in my distant future. I want to run more races, I am addicted to bling!!  Oh and to have abs hahaha.

BAR: Do you have a favorite pair of shoes, or brand of shoes?

CM: Why?  Yes! I was fitted for Saucony pro grid guide 3. I am now up to the guides # 8. I tried to get refitted and see if I could possibly try other brands but I got scared. I don’t want to jinx myself.

BAR: Is there any other gear you consider essential?  Do you recommend one over another?  Are there brands / items you’d like to try?

CM: I have recently acquired a flipbelt to put my keys and phone. Also, since I run when it is dark I wear a glow belt with a knife and carry mace in my hands. (Hey, you never know)


BAR: What apps / GPS equipment do you use?  Are there others you’d like to try?

CM: Mari Merchant recommended the Garmin Forerunner 220 and I don’t ever run without it.

BAR: Any advice for runners trying to catch up and keep up?

CM: Don’t quit, everyone always has their bad days. Don’t expect overnight results. If you are trying to lose weight, don’t forget how long it took to put the pounds ON; more than likely it will take about to same to take OFF. Find other runner friends to lean on, and let them lean on you in turn. I belong to different running groups and they support me as much as I support them, I am friends with some of them even though we’ve never met in person.


Badass Running Profile : Joseph Leon Guerrero & Yeti


11329653_10206997627689734_270779767_nName: Joseph Leon Guerrero

Home State: Texas

BAR: When did you start running?

JLG: In 2002, I started long distance running after my wife of 22 years suddenly passed away and not long after a coworker said to me, in the middle of my usual five mile run, “Lieutenant, you should sign up and run the Kolekole Pass Half Marathon.” I told him that I couldn’t run that far but he convinced me that I could. Two months later I completed the half marathon in about two hours 45 minutes.

Not long after that, he then said, “Lieutenant, you should sign up for the Honolulu Marathon and run it this December”. Again I told him there was no way I could run a marathon. He said that if I could run a half marathon, I could run a marathon. And sure enough, three months later, I completed my first marathon in 5 hours and 59 minutes. My first three marathons were the Honolulu Marathon.

BAR: Why do you run now?

JLG: I run now because I am addicted to it. I love getting all the medals. I enjoy seeing my friends at all the races and it’s great to get out and exercise.

BAR: What motivates you?

JLG: Challenges motivate me. I am very competitive and get a rush when I complete a challenge.


Longest race: My longest race was a 50K that I ran in August of 2012 in San Antonio and it was held by I Ran Marathons on Leon Creek. It took me 7 hours and 57 minutes. The race director has a “No runner left behind policy”. This was perfect since I’m not fast.

Hardest course: My hardest course is the Chosen Marathon in New Braunfels TX because of all the rolling hills. It is an out and back that follows the Guadalupe River along the mostly shaded River Road. Despite being difficult, I’ve managed to get PRs on 2 of the 3 times running this marathon.

Hardest race for you: My hardest race was the Tulsa Route 66 Marathon in 2012. The reason it was hard is because the day before I ran the Warmup Marathon in nearby Jenks OK.

Favorite race (location / dates in case people would like to try it): My favorite race is the Seabrook Lucky Trail Marathon in Seabrook TX. I have been running that race each year since 2007 excluding 2012 when I ran the Shamrock Marathon in Virginia Beach VA. Seabrook is held during Spring Break and is a two day event. The first day is a half marathon and you have the choice of running another half or a full marathon the next day. If you complete both days, you receive a third medal.

If you run a total of 10 marathons or 20 half marathons or any combination totaling 262 miles on their course, you become a member of their Hall Of Fame and receive a plaque to commemorate your achievement. This past March, I received Hall Of Fame status.


Favorite course (same): My favorite course is on Leon Creek in San Antonio where I Ran Marathons holds many of their races. It is a 3.275 mile out and back course along a nice paved trail. It takes 4 round trips for a half marathon and 8 for a full marathon. Because of this, you get to see your friends frequently and there is an aid station on each end. I volunteer at and run many of these races.

BAR: What are your favorite and least favorite distances, and why?

JLG: My favorite short distance race is the 5K because it’s over with pretty quickly.

My favorite long distance is the half marathon. When I run it, I’m usually done between 2:30 to 3:00. It’s a decent time and there are still plenty of runners behind me.

My least favorite is actually the marathon despite completing 38 of them. I’m slow and it takes me an average of about 6 to 6.5 hours. It takes a toll on my body and I’m usually one of the last runners to finish. Many times everyone is already gone and very little food and snacks are left. Kind of depressing.


BAR: Tell us about running with your dog Yeti. All of us on Team Badass have fallen in love with him – the pictures, his medals. What made you start running with your dog? How many races does he have behind him? Medals? Do you have any tips for people who might want to try running with their dog?

JLG: I received Yeti on Easter Sunday 2009 from a friend of a friend named Michelle. He was 7 months old and came from a breeder in Tennessee. I took him on a two mile run that afternoon and he loved it. He also attracts a lot of attention. We’ve been running together for 6 years and have logged over 2,000 miles. Last year Yeti ran 54 races with me. All total, he has about 100 races under his belt or let’s say “leash”. He has 40 running medals and one trophy. He has completed at least 20 half marathons and his longest distance is 16.4 miles. He also enjoys tubing down the river with me, fishing on shore or on a boat, hiking, running beside me when I’m on a bike, and going to the dog park to run around with his other buddies. There are very few races I run without Yeti, and when I run into my friends, the first thing they say is: “Where is Yeti?”


My advice on running with a dog? Well, the dog will like running or simply will not. Test the dog out at first. If you do long runs, feed him well the day before and get plenty of rest. Also make sure you give your dog water just as you give yourself. They need to stay hydrated too.

BAR:  Care to share your PRs?

JLG: PR 5k 26:17 Schertz / 5 Mile 49:39 Whine Run/ 10k 52:00? / 10 Mile 1:40:55 Austin/ half 2:10:17 Moe’s Half / full 5:09:16 Jenks / 50K 7:57:20 I Ran Marathons.

BAR: I’ve seen you running with your children in a lot of races. Have they always been runners?

JLG: My kids (4 boys/1 girl (youngest)) are all grown and are either in the Navy or the Marines. They run in the military but not long distances.

Did they start because of your inspiration?

Yes, I did my first marathon in 2002. Two years later my second son Mike, a Marine ran the Honolulu Marathon with me and we finished in 5:57. In 2013, my oldest son Joe, his wife Melissa, and my daughter Jessica ran the Virginia Beach Shamrock Marathon with me. I have run about 5 half marathons with Jessica and 1 with Joe.

BAR: What is it like being part of a family who can share those moments?


JLG: It’s a great experience being in my mid-50s and being able to go the distance with my children. In April, Jessica, myself and her friend Sarah hiked 120 miles of the Appalachian Trail that runs the entire length of Shenandoah National Park in VA in 10 days.

BAR: Are you a member of any running groups. If so, can you tell us a little bit about them?

JLG: I’m am  currently a member of Marathon Maniacs, Half Fanatics, The 2015 SunRype Team, and Texas Beef Team, I coach for I Ran Marathons and also for Girls On The Run Bexar County. I was also a 2014 U.S. Road Running Ambassador.

BAR: What other runners, professionals, friends, etc. inspire you and why?

JLG: My two favorite runners are Larry Macon and Parvaneh Moayedi, both hold multiple Guinness world records for marathon running and both live in San Antonio. Larry is 70 years old and has completed over 1,400 marathons. Parvaneh has at least 700 marathons and has a goal to be the first woman to complete 1,000 marathons.

BAR: What are your bucket-list goals as a runner, this year and beyond?


JLG: My goals are:

Double Half COMPLETED 2014 Double Full COMPLETED 2012 twice Double Half and Full COMPLETED 2008 Triple Half COMPLETED 2015 Triple Full Quad Half Quad Full 50K COMPLETED 2012 50 Miles COMPLETED 2015 as a hike in 5 days. 100 Miles COMPLETED 2015 as a hike in 9 days. Section Hike the entire Appalachian Trail (109 of 2,174 miles completed) Bike 100 miles COMPLETED 2011, 2012, 2013. (Sound like you’ve already completed most of them, and the year is young!)

BAR: Do you have a favorite pair of shoes, or brand of shoes? Why?

JLG: I have run in Mizuno since 2002 and switched to Hoka One One in 2013. Last year I did a gait analysis had went to Newtons. I own 3 pair and switch out depending on what I’m wearing. My hiking boots are Merrells MOAB.

BAR: Is there any other gear you consider essential?

JLG: I carry a hydration belt with 2 ten ounce bottles. The pouch holds my car keys, inhaler, SunRype, and poop bags.

On trail runs I carry a hydration vest with 2 twenty ounce bottles. I also carry the same items as when I wear my belt.

BAR: Do you recommend one over another? Are there brands / items you’d like to try?

JLG: I use the belt more often since I’m only carrying either 10 ounces or 20 ounces and when water stops are available. I use the vest when I don’t have water stops. I now carry a 20 ounce filtering bottle on my vest so I can get spring, river, run off or lake water on longer runs or hikes.

BAR: What apps / GPS equipment do you use. Are there others you’d like to try?

JLG: I use my MapMyRun app on my phone. On long distance I use that and my Garmin 310XT or when I want to view splits and average total pace.

BAR: Any advice for runners trying to catch up and keep up?

JLG: My advice is to take it slow and enjoy the run. Lately I have walked or run/walk many of my half marathons alongside my friends and talked the entire way. You will be surprised how fast the time goes by and how much you learn about the person you’re beside. One of the things I preach concerning long distance is: “It’s not how fast you go, it’s how long you can go slow”


Badass Runner Profile: Sherri Morgan

11356249_10206908538739012_803843116_nName: Sherri Morgan

Home State: Minnesota


BAR: When  did you start running?  Why?

SM: I started running in 2012. I have always disliked running but starting doing interval training to lose weight. I took a health class spring semester of 2012 and had to do a family health history. I found heart disease running rampant in my family. I also have watched my Grandma, and now my Mom, spend the later part of their life sitting in a chair because of the choices they have made. I knew I didn’t want that for myself, I needed to make a change so I could have a good quality of life when I was their age.


I kept getting faster and faster, being able to run longer and longer. I decided to sign up for a 5K to check it out. I ended up first in my division and have been hooked ever since!

BAR: Why do you run now? What motivates you?

SM: I run now because it really has become a part of who I am. I love the feeling of freedom. I love the feeling of accomplishment. I love pushing myself beyond where I ever thought I could be with running. Motivation comes from seeing what is actually possible, seeing if I can get a new PR and knowing how strong my body is because of running/training.

Longest race: Half Marathon

Hardest course: I don’t really have a hardest course. All my half marathons have had rolling hills, some higher than others. My trail races have had plenty of steep hills. Nothing stands out as the hardest. I did have one trail race that had a “hill” that had a name. It was long and it was steep and I am doing it again on June 13th!


Hardest race for you: The hardest race for me was my 6th half marathon. I had read a lot on the ketogenic and how ultra-runners were switching to this nutrition plan. Many said it gave them almost endless amounts of energy because your body uses more fats then carbs for energy. The body needs time to adapt and while adapting your energy levels can really drop for 4-6 weeks until full adaption. I started it just 2 weeks before the half marathon and it was my slowest half ever! It didn’t help that the humidity was really high that day. There was a discomfort in my chest for 9 of the 13 miles and I had to walk too much. My finishing time was 2:43:16 when I had been hoping I would finally get my sub two hour half marathon. It was very disappointing.

Favorite race (location / dates in case people would like to try it): I’m going to tell you about my top three:

The Hot Chocolate Race that is run in multiple locations around the country is one I have done the last two years. I have run the 15K both times. They are really organized and they give out great gear. Last year they gave us a great ¼ zip hoodie and this year a full zip hoodie. Also, this year they started giving medals to the 15K finishers and it is pretty awesome! Last year the course was pretty hilly and this year they modified it slightly so it wasn’t as much.


My second race is a multisport one. The Esprit de She Duathlon. (They also do 5Ks and triathlons) These are female only events and we are catered too! It was also very well organized and have great gear. I received an awesome cycling tank and they had Mimosa’s for us at the finish! It didn’t even matter that it started raining two minutes before the start, there were 28 mph winds (which had us riding at a slant against the crosswinds) and my ankles were raw and bleeding the whole last running leg!

Last year I did the Looney Challenge at the Twin Cities Marathon weekend. TC Marathon is a great event where people come from all over the world to compete in. The make a whole weekend out of it with a 10K, 5K and family events on Saturday and a 10 miler and marathon on Sunday. It’s the first weekend in October so the run showcases the beautiful fall colors here in Minnesota. The runs on Sunday start in downtown Minneapolis and finish in downtown St. Paul. A couple years ago they started the Looney Challenge where you run the 10K, followed by the 5K on Saturday and then either the 10 miler or the marathon on Sunday. I did the 10 miler. 2 days, 3 races, 4 medals! I am doing it again this year!

Favorite course: My favorite course is the one for the Lost Dutchman in Apache Junction AZ. So many races are run in the downtown areas but that is definitely not the case with the Lost Dutchman. It is run in the desert near Superstition Mountain. It made me wonder why they would have them in the city when they could give us scenery like this! My Mom lived in Apache Junction so I have been there many times and I have always loved Superstition! I did the 10K and we started in Prospector Park and ran an out & back. The half marathon does as well. You run towards Superstition for most of the out. It is a beautiful scenery! The marathon is a point-to-point and starts in Gold Canyon, 6 miles down a gravel road. They have pre-dawn campfires at the start of the marathon, and you get to see a beautiful desert sun rise as you are running! They also have some nice finishing touches at the finish with a little mining camp, old bearded prospector and live mule.


BAR: What are your favorite and least favorite distances, and why?

SM: My favorite distance is probably the 10 miler. It’s just a nice distance for me. I don’t know that I have a least favorite.

PR   5k / 10k / half 

 5K = 26:45

10K = 57:21

10 Miler = 01:36:04

Half = 02:06:29

BAR: You are always out running trails, or new places.  And in crazy cold weather.  What are some tips you could offer on finding cool new places to run, and on making sure you don’t die a frozen popsicle along the way?  What is it about the trails you enjoy?

SM: I am someone who likes variety and I love challenging myself! I want to explore new places, not only for the new scenery but also because you don’t know what you will find. Sometimes that can be a real challenge. I like to all types of races too. 5Ks to half marathons, obstacle and mud runs, doubles & triples in one weekend, chair climbs, mutli-sport and destination races.

Trail running poses a new challenge with rocks, roots, trees, hills, etc. You have to constantly be aware of that is ahead of you, jumping over things, dodging left and right, etc. I don’t even listen to music while trail running so I am fully aware of my surroundings. Running on pavement is more of a time where I can zone out and just get into my music.


I am fortunate to live in a place that really values parks and trails. When I am out driving around I take notice of any trails I see that I didn’t know were there. I also use MapMyRun to look for new trails. I’m am also a member of the UMTR (Upper Midwest Trail Runners) and on their website they have a nice list of dirt/gravel trails. I enjoy both paved and dirt/gravel trails.

As far as the cold–layers! And I guess it depends on what “cold” means. I have run a race when it felt like -17 degrees. That was brutal. I’ve run them at 25 degrees which is ok but I prefer a little warmer. I have run plenty at 45 degrees and find these very enjoyable once we get moving. Waiting for the race is the worst part. You have to just keep moving to stay as warm as possible. You will see many people wearing garbage bags to keep in the body heat and hope the black bag draws in more heat if the sun is shining. But as far as the running, layers are important. If below 32 you definitely want to keep as much skin covered as possible. Wear things that are wind proof if you have them, smart wool socks, etc. I have lined shirts that have a built in face mask I can pull up to my eyes and then I can just drop it back down if I don’t need it. When it’s really cold your eyes water like crazy, some people wear goggles but I have not tried that yet. If it’s not a race and I’m running outside in the cold I try to find a trail that is lined with trees, it’s usually less windy. They wind is worse than the cold! I, myself, would much rather run in 45 degree temps then 85 degrees with the humidity we have here in MN.

BAR: You are always color-coordinating your running gear… this seems to be something you really enjoy.  Any particular brands of outfits, gear, accessories that you prefer?  Any fashion tips?

SM: Well, I really like to look put together! It is something I enjoy and I have received many comments at races about my outfits and especially my socks. I almost always wear my pigtails when I race too! I don’t do any particular brand but it’s a must to start with the shoes.

Obviously, during a race your most important accessories are your shoes. They need to be the right shoe for the distance you are doing, so that is where I always start. Once I know the color of the shoes I am wearing (I have 8 pair to choose from lol) I work my way up, either picking the socks next or the top. I really like to wear the knee high, fun, bright socks. I find socks at a variety of places and when I see knee highs with colors I don’t have I will pick them up, just in case. One thing you really want to make sure is that the knee highs are not cotton, unless you like blisters. Claire’s has come cute ones right now, look like they are lace up and do have a decorative tie at the top. I do have some calf compression sleeves as well that can take the place of the socks. Once the top and socks are picked out I pick out a head band if I am wearing one, which I do like to wear to keep the sweat out of my eyes. I do like Bondi Band head bands, that’s where I got most of mine.

Biggest tip I have is just to make sure what you wear not only looks fashionable and put together but is also comfortable and right for running. You may look good running but if it’s chaffing you anywhere you will have days of recovery waiting for it to heal! Not worth it no matter how cute you are. J


BAR: Do you belong to any running groups, other than Team Badass?  If so, can you tell us a little bit about them?  What other runners, professionals, friends, etc. inspire you and why?

SM: I am a member of Upper Midwest Trail Runners but I just signed up so haven’t had a chance to get involved with them yet.

I am also a member of Twin Cities Running Club. They have group runs on Tuesday, Thursday and Saturday, you can attend any or all. Saturday is the long run, Tuesday is a leisurely run with a get-together afterword and Thursday’s are for speedwork and take place at a track. When I first signed up, last summer, I attended a Saturday long run. I had my headphones all ready to go and realized no one else had them. I put them away and we all started running together… and talking. I quickly realized that the reason I have always run alone is because I like it that way. I wanted to join a group to get to know other runners mostly. So I would have someone to do races with, etc. I did not enjoy running as a group, just the hanging out afterwards. I think this summer I may attend the speedwork nights though.

BAR: What are your bucket-list goals as a runner, this year and beyond?

SM: Since January of 2014 I have had a goal to run at least 100 miles every month. May brings me to 17 months in a row. Maybe I can make 100 months of 100 miles or more, good long term goal. This year’s goals are to complete 4 half marathons, at last 30 races (including at least one each calendar month) and I want that elusive sub 2 hour half. I also want to do a destination half and am looking at Utah. There is one called Morgan Valley! A half marathon medal and bib with my name on it would be awesome. Jamila (one of our badass runners) really has be thinking about this 24 hour race. I think that may happen in 2016. I really want one epic race for 2016 and I think epic would be an understatement for the Nanny Goat 24 hour race.

BAR: Do you have a favorite pair of shoes, or brand of shoes?  Why?

SM: My favorite brands of shoes are Mizuno and Asics. I have always had good luck with them. I recently bought a pair of Adidas Supernova Glide Boost because I read that the soles do not freeze when running in the cold. Since I hate when my shoes get hard running those winter races I decided I should try them. I used them for my OZ Run half marathon on May 23rd and they felt great. If they truly stay soft in the cold they will be my new winter outdoor runners!

BAR: Is there any other gear you consider essential?  Do you recommend one over another?  Are there brands / items you’d like to try?

SM: When running outside in the heat, some kind of hydration system is essential. I recently purchased a hydration belt by Fitletic and I really like it. I have used other things in the past because I didn’t think I would like something around my waist. I have tried hand held bottles, which I find a nuisance. I have tried a camelback, which I really like but only need something like that for really long runs because it holds A LOT. They hydration belt holds two 8 oz bottles and is good for runs up to about 10 miles. Even if I was going longer and there was a store along the way I could just bring some cash to get something to refill the bottles. I think it is important to try on a hydration belt and jump around to see if it bounces or is going to rub you the wrong way. They one I got is really soft and has nothing stiff on it to chaff.

I always run with my RoadID as well. The year I started running I spent 3 months in SoCal, by myself and was thinking if I got injured somehow, and unable to speak for myself, no one would know who I was. I ran a race with the RoadID coupon on the bottom of the bib and checked them out. I have been wearing one ever since.

One dilemma I always had while running is what to do with my phone. Women’s running gear rarely has a useful pocket. There are options but I don’t find them all that convenient. I found a great product that solves this problem. It’s a pocket called Underfuse and simply irons on your running shorts, pants or capri’s and can hold your phone, ID, cash, etc. I have bought 4 so far and will be ordering more, I want them on all my running bottoms!

I like to run with the least amount of stuff as possible. I do not like anything in my hand even if it’s “attached” to my hand like some of the water bottle holders. I do like to wear the little wrist pockets if I need to carry my key or the pockets for your phone that slide up to your upper arm too, but when you are running in heat and humidity those things just make the run that much harder.

BAR: What apps / GPS equipment do you use.  Are there others you’d like to try?

SM: I recently bought the new Garmin Vivoactive GPS watch. I really like it. The only thing I didn’t know and wish it had was a setting for multi-sport. I have the Garmin Forerunner 305 that I can and do use for my duathlons but it would be nice to be able to use the Vivoactive. Hopefully someone is working on an app for that.

I was using MapMyRun app on my phone but it stopped working properly in my neighborhood. It told me I was running zero miles per hour when I was clearly running.

BAR: Any advice for runners trying to catch up and keep up?

SM: I would say to just go your own pace. You do not need to keep up with or compare yourself to anyone else. One big thing that I had to learn was to pace myself. I would always start out a run to fast and then have to walk too soon. Once I learned to pace myself to my own abilities I could go farther.

I was running a race with a friend (it was his first) and we decided we were each going to run our own race. After the first two minutes I realized he was right behind me. I asked him if he wanted to slow down (I would too) so he could run farther. He said, “what’s wrong with this pace?” As I shrugged my shoulders, I said “ok.” At about ¾ of a mile he stopped and said, “my hearts on fire!!” I wanted to show him, rather than tell him, people learn better that way. I ran/walked most to the rest of the race with him and taught him how to run it most effectively. The next time he ran he paced himself and was so happy and proud he was able to run 2 miles straight.

Also, just keep it fun and enjoyable! Set your own goals and don’t let others talk you out of what you know you want to do. Last year I signed up for a full marathon and began training. I was really only doing it because other runners would say things like, “you have to, it’s the only thing you haven’t done.” (Which obviously wasn’t true because there are 25K, 50K+ trail runs, 12 hour, 24 hour, 100 mile runs.) I had no desire to run 26.2 miles straight. I just wanted to get it out of the way. By week 4 I started to feel like running was a chore and I could not think of anything else until I got my training run in for the day. I started to dislike running and the pressure it was putting me under. In week 6 I decided that if I completed a full marathon, but I lost my love for running in the process it would be a great tragedy! I email the race people and had them change my registration to a half marathon. I felt a weight lifted and I immediately started loving running again. I would much rather concentrate my efforts on getting faster at races up to half marathons and get better at trail running then conquer the full marathon. Do what’s right for you and let other runners do what’s right for them.

This is your journey and your race. Cheer others on and hopefully there are others around to cheer for you. And always, no matter what, keep smiling!

2014 – The Road to 1000 Miles, A Marathon & More

aimhigh2014 has been quite the year for me, as a runner.  Back in January, I was sweating the approach of April, and my first 1/2 Marathon. I was averaging 8-10 miles a week … long runs were in the 6-7 mile range and I was mostly on the treadmill.  In March, I did what has become a traditio for me.  I went out to run the 13.1 to prove to myself it was not beyond my reach.  I ran closer to 18 miles that day.  I got lost.  I learned a lot and got so dehydrated I was a wreck for days.  In April, I ran the Dismal Swamp Stomp (already registered again this year) and ran it in two hours and forty or so minutes.

I have dropped from 235 pounds to 195 and stayed there.

In May, there was the 5K a day in May challenge.  I started strong, and I was kicking major butt through the first 3/4 of the month, but in the last week, I injured my foot (I think it was a stress fracture).  Inestead of resting – I had a 5k race I’d signed up for – I powered through.  That cost me the 5k a day in May, and it cost me what would have been my first 100 mile month.  I was out of commission for nearly three weeks, and had a major paradigm shift in shoes from minimalist Vivobarefoot shoes (which made my feet strong but offered little protection) to zero-drop Altra shoes (which I still love).

In June I got the belt buckle that I wear to this day – 100 miles in one month, and I had to do it (basically) starting on the 13th with almost no miles logged.  I passed the 100 mile mark, and have gone more than 100 miles every month since.  I am still learning to properly take care of my feet, but I work at it, and I will not go through that injury mistake again.  Somewhere along the middle of June I signed up for the Rock ‘n’ Roll 1/2 Marathon in August in Virginia Beach, and continued running.  As often as I could, I stretched the distance,  eight, nine, ten mile runs.  They were hard, but I found my 5K and 10k times getting better.

In August, I cut twenty minutes off my 1/2 marathon time.  I ran on, and I continued to up my distance.  I think it wsa in September when I signed up for the Newport News One City Marathon – even signed Crossroad Press (my publishing company) up to sponsor mile #13 (at that time it was as far as I was certain I’d go).

I ran a lot of miles in October, working my way up.  I did a 17 mile run and felt fine at the end.  Went shopping and mowed the lawn.  Still, that thing that always itches at my mind…itched at my mind.  I asked for (and got) a Camelback hydration pack for my birthday in October.  In November, I strapped it on, filled it with water and snacks, and headed out to run a marathon.  Just like the first time…I got lost.  Then I got found and figured out where I was, and I made that course stretch to the 26.2, despite having missed a major turn.  At mile 23 the love of my life brought me a bottle of Power-Ade.  I ran on, and I finished the marathon in 5:32 … so now I know.

Today, I broke my 5K record.  Last January I was hovering around 30 minutes on my best day for a 5K …  Today, I ran one in 25:42.  To cut off five minutes in only 3.1 miles…not as easy as it might seem.  Particularly when you ar 55.  I can see myself trimming it farther in the year to come.  All of my running  goals for this year plus one have been met.  Below is a small photo gallery of the year’s fun… and here are my stats since I started running seriously again a year and a few months ago.  Thanks to all of you who have helped, encourged, laughed, and even those of you who doubted…


1509252_627002177385562_2339177033203130631_n 1560418_666679526751160_3530911555378125794_n 10153147_723186664433779_4494383650738960157_n 10288702_776483342384576_379417839108321102_n 10307388_697833150302464_424842975923841996_n 10371733_648796958539417_379936933376732447_n 10624577_708439112575201_3167275576885964716_n 10629559_705252976227148_8680488976994091742_n 10658897_705283222890790_844512759714725799_o 10659225_699883833430729_9128987897942379913_n 10662178_705283239557455_6222798063712425941_o 2014-11-18 15.23.17 2014-11-15 15.34.41


World-Championship-A-Frame[1]For those of you looking for a little more of a challenge than just running, I recommend the SPARTAN races.  These are pretty grueling – I gave away a race entry on my personal blog, and the guy who got it sent some pretty cool pictures.  We’re giving away another entry to a Spartan Race of your choice here.  To enter,  simply share this blog post and leave us a note in the comments.  I’ll do the drawing on the 31st of August for the winner – sponored by #TeamBadass – spread the word!  If you don’t win the free race entry, you can still use this special code: SPARTANBLOGGER – that will get you 10% off registration for any Spartan Race.  The entry we are giving away here is ALSO for any race of your choice.  You can find all the races and details at SPARTANMEDIA.COM

Also, you can win :

A trip for 2 including airfare and a 4 day cruise to the Bahamas with a Spartan Sprint on a private island. I will also be picking an additional winner of the same prize out of anyone who blogs about the Spartan Cruise and the World Championship race (and sends me the link). The winners will be picked on Sept. 22.


Here are a couple of pictures of the winner from my personal blog and his wife at one of the Spartan Sprints:

2014 Spartan Sprint cropped 20140713_161137 shoes