Lisa and Mickey Wear HER Heart on Their Sleeves

Capital City Runners is honored to spotlight Lisa Cox and Mickey Phillips as this month's Random Runners.  Please be sure to thank them for sharing their story(s). 

CCR:  When did you start really running?  Why?

LISA:   I was on my kindergarten track team, but didn’t start running consistently until I was 15. My PE coach (Mrs. Durkin) noticed that I enjoyed running during PE and asked me to complete the Presidential Sports Fitness award in running, which consisted of running 125 miles in 90 days (a 2 ½ mile maximum daily).  In order to make sure I completed it all, I had to run on the top level of our new basketball gym, where 12 laps equaled one mile.  Ronald Reagan signed my award – ironically, Mickey Phillips has one signed by him too!  I mostly did it because my coach believed in me, but I was hooked after that! 

MICKEY: I ran randomly in 2012 and more regularly in 2013.  I mountain biked for many years and wanted to try something different.  Running was harder for me to do and took less time.

CCR:  How has running shaped you since then?

LISA:  I can’t imagine not having running in my life now.  It’s one of the most freeing activities I have experienced.  It calms me and makes me feel strong.  I believe it helped me beat heart disease in two ways – I was healthier when my ‘event’ happened, and it was my runner partner and friend who saved my life (Jamie Harris), so running was a big part of that!  

MICKEY:  I am racing a lot more these days.

CCR:  As a child, did you think running would be an important part of your life?

LISA:  By the time I was in high-school, I would say I did. 

MICKEY:  NO!

CCR:  What is one of your most awesome running memories? i.e. proudest, favorite, most memorable...

LISA:  As a young person, being on the first team at Ironton High to allow women to compete on the all-male cross-country team – then becoming the first female to earn a varsity letter in cross country. As an adult, my first marathon in 2006 (Tallahassee Marathon).  Also, qualifying for and running the Boston Marathon. 

MICKEY:  Finishing 22:14 at the 2013 Palace 5k. It is the fastest 5k finish for me so far.

CCR:  What is your weak point?  Does it haunt you or drive you?

LISA:  Getting back to a respectable level of training and speed after heart surgery.  I feel I’ll eventually get better but sometimes it’s difficult to accept.

MICKEY:  Running downhill.  I keep trying it different ways and I'm sure I'll eventually get better at it.

CCR:  What do you like to do when you aren’t running? (Do you have a favorite non-running hobby?)

LISA:  I enjoy being with my children, Sara & Austin – we have a lot of fun together; but they are teenagers, so they have their own interests,too.  I also adopted a sweet boxer, Peanut Butter, and he is great buddies with Mickey’s foster, Sid.  Mickey and I have fun being together with Peanut Butter and Sid and we enjoy some down time watching movies and cooking together. I have a new mountain bike and enjoy riding it – I just need to get better at riding.

MICKEY:  Mountain Biking, cooking, art 

CCR:  What do you do to pay your bills?

LISA:  I am the Database Administrator at the Florida Dental Association.

MICKEY:  Graphic Artist

CCR:  If money were no object, what would you love to do?

LISA:  I would enjoy doing something that didn’t required being behind a desk.  I’d like to travel, preferably doing something that would allow me to incorporate running/biking with traveling – perhaps a sponsored traveling Heart-Disease Running ambassador….lol.  I’d like to inspire other heart patients not to be afraid of exercising and leading an active lifestyle.

MICKEY:  Visit and photograph active volcanoes.

 CCR:  What are some of your most recent “reads”?

LISA:  I read Runner’s World magazine when time allows & technical stuff for work.  I also received 14 Minutes from a friend while I was recuperating from surgery – obviously that is fascinating.

MICKEY:  I don't read but I love watching movies.

CCR:  Who motivates you, and what inspires you to keep running?

LISA:  I definitely am motivated by the Gulf Winds Track Club – I have never lived anywhere else where there is such an active running club.  I am glad that Mickey likes to run and it is fun to enjoy that together – he encourages me and I enjoy seeing him improve and being a part of his first experiences with racing and running.

MICKEY:  Lisa Cox motivates me.  She is always there to get my butt off the couch and go run.  Otherwise, I'd have another lazy day.  Efficiency is what inspires me to keep running.  With every run, I'm trying to move better and be faster.

CCR:  What is your idea of the perfect “running” vacation (or weekend)? A non-running vacation?

LISA:  I like getting out of town for runs - it’s always nice when you can combine some days off with a race and maybe another event in the town where you are.  Mickey and I have enjoyed a few races out of town this past year and that has been fun.  Non-running vacations need to include outside activities too (biking, the beach, etc) - something relaxing and a visit with family is very likely.

MICKEY:  I really like going out of town and racing, especially festival runs. I love all the food. My non-running trips are usually mountain bike related - North Georgia, Alabama, North Carolina. I love mountains!

CCR:  How has Capital City Runners been a positive component of your running career/life-style?

LISA:  CCR is very supportive of our club and individually, Lori Abbey, has been very supportive of me with my heart disease and with encouragement on behalf of CCR.  I like that I can go in to the shop and the staff is familiar with me and my running style/ goals.  My hometown was very small and it reminds me of growing up and how easy it is when people know what you’re all about in order to cater to your needs – this saves time and makes you feel like someone cares – this is very hard to find in the business community these days.

MICKEY:  It took a couple pairs but with their knowledge and patience, Capital City Runners helped me find the right shoes for me to run in.  It's time for me to get over there and get a new pair now!

Ramblings of a Random Runner

Rocket Man welcomes Mickey S. Moore as this January's Random Runner. A round of applause please.

 CCR:  When did you start really running?  Why?

Mickey: I started running about 2 miles a few days a week in 2007.  I have always been active in various sports (baseball, softball, gym), but had not run – seriously – since jr. high school.  Realizing that the gym efforts and sporadic activities weren’t keeping me in shape, I had to do something that I could DO anywhere I went.  My first race was in the Spring of 2008.

At the time, I traveled the country for work every week – so running fit the bill. 

CCR:  How has running shaped you since then?

Mickey:  Literally?  Well, ask my wife Audrey!  :-) Lol!

Joking aside:

First, it has harnessed a lot of my “perfectionist” tendencies in one place and has allowed me to put less pressure on my life in other areas.  It has given me something that I can be in the most control of – having great impact on the result.  Less interference from outside forces – I know that I can put in as much, or as little, as I want to and I am the only one to blame for any failure.  This gives me great opportunity to succeed – because like many of us “addicted” athletes, I will push; I will train.  I CAN.  I WILL!

Next, my running has been inspiring to others – what a feeling it is when others ask my opinion; share that my commitment and effort has pushed them to try this running thing; and seeing the domino effect of running, friendships, connections, etc.  I know that my results are not what draw people to ask, to seek advice, or to be influenced…I hope it’s the effort, the commitment, the discipline, the sharing and the love of this sport that permeates all my life’s activities.  It is difficult to explain how I, in turn, feel when I see those very same people go on to succeed in running and health and then impact others – amazing!

I would also like to think that I can be one of many carrying the torch in support of an active lifestyle – participating is so important.  It does so much for us physically and mentally…keep moving folks.

Surely, I would be remiss if I didn’t mention the competitiveness of it all!  I will not win many races, but I know part of my drive is competing, respectably competing, in my age group, or even in a Regional or National arena (amateurs, of course).  We are blessed here in Tallahassee with an awesome Gulf Winds Track Club – our runners can hold their own across the country – I have traveled enough to know that.

Lastly, running is allowing me a way to bring awareness and support to others.  Most races have a charity tied to it – so that’s great and it’s impactful.  Additionally, each year I typically raise money for a charity while training/running a marathon – it is hard to explain the impact this has on me as a person, but it is worth every call, every mile, every ask….I am grateful to all that have supported me!

CCR:  As a child, did you think running would be an important part of your life?

Mickey:  No, certainly not.  I always said I wanted to be in good shape my whole life, but I fell off the path a little here and there.  I have found it again.

After my 9^th grade year, I quit track to play the cooler sports – or so I thought.  Never big enough to really matter much, I still played football, baseball and soccer, and they brought more attention back then!  Where would I be now with my running if I had not quit???

Mickey and his mother - Boston finishers' area, April 2011

CCR:  What is one of your most awesome running memories? i.e. proudest, favorite, most memorable...

Mickey:  a few come to mind:

• My first marathon in 2009 – training for the half marathon for weeks, I decided the week of the Tallahassee marathon to run THE FULL!  Getting a blister at mile 9 was a pain (of course), but I finished in 3:32:46!  The moments after crossing the finish line will NEVER be forgotten.
• After my bachelor party the night before our wedding in Charleston, SC, I ran a 5k the next morning at 7:30 – on 3 hours sleep and a bit of a hangover.  After the first 100 yards, I was toast…but I finished.  It’s a reminder of my commitment to running and to my marriage – I am determined to make it happen and to succeed in both.
• Winning my first race EVER in 8^th grade – the “I Run Write” 2 miler.  It was so cool!
• My first Boston Marathon in 2011.  Cried like a baby after the finish – what an experience.
• Lastly, joining the sub-3 hour club at the Chicago Marathon in 2013.  I made it to that level – and knowing the miles, the sacrifices, the work that all went into to it….the visions from that day will last a lifetime.

  

  Mickey - Chicago 2013

CCR:  What is your weak point?  Does it haunt your or drive you?

Mickey:  My weak point in running is probably the fact I am getting older! J I know my number of good years running are dwindling down – it drives me to compete now, to pursue PRs now, and be in the moment while running.

CCR:  What do you like to do when you aren’t running?

(Do you have a favorite non-running hobby?)

Mickey: eat, travel, read, softball, bike now and then, journal….

CCR:  What do you do to pay your bills

Mickey:  President/CEO of Southern Scholarship Foundation – a statewide nonprofit providing rent-free housing scholarships to college students with academic merit, limited financial resources, and good character.  I am actually an alumnus of this program! #ssfalum #honored

CCR:  If money were no object, what would you love to do?

Mickey:  Running tour guide; travel the country as a running reporter/blogger/journalist; MLB umpire; stay-at-home dad; travel – run on every continent. Run all World Major marathons.

CCR:  What are some of your most recent “reads”?

Mickey: I am currently reading “Work with Me: The 8 Blind Spots Between Men and Women in Business”, Annis & Gray  & “Greatness: The 16 Characteristics of True Champions”, Don Yaeger

CCR:  Who motivates you, and what inspires you to keep running?

Mickey:  I rely on so many moments, people, memories, goals, quotes, and dreams for motivation – it’s difficult to pinpoint.  Well really, those things keep me from being unmotivated – life has always been motivating to me on its own.  Therein lies the key – I know to live a life different than my youth (challenging to say the least) and to achieve goals in life without a safety-net in any way, I have had to keep moving forward – running certainly is the true essence of that.  I want to live a fulfilling life – a life with failures & accomplishments, with love & happiness, with charity & philanthropy, with learning & leading, with pain & sorrow, with family & friends.

As with many athletes, I have intrinsic motivators that drive me – most were formulated as a result of where I am from, have solidified because of where I am today, and will remain because of where I want to be tomorrow.

I can, I will.

Post first marathon (Tallahassee, 2009) with wife Audrey, sister-in-law, mother, and her husband.

CCR:  What is your idea of the perfect “running” vacation (or weekend)? A non-running vacation?

Mickey:  Running vacation – a Big City marathon! 5 days to run, rest, relax and reward!  Food, drink, sight-seeing….with the best race caddie ever, my wife Audrey.

Non-running – I really can’t imagine going on a vacation without running at all!  But if I did, a return trip to Costa Rica please…..

CCR:  How has Capital City Runners been a positive component of your running career/life-style?

Mickey:  In a few ways:

• Community Partner – CCR does wonders for others in our community.  Thank you for partnering with our organization on our annual Education for Life 5k – we appreciate your support!
• Promoting an Active Lifestyle – your engagement in our community is awesome….thank you for taking such an active role in getting folks moving!
• Expert advice and Current running gear – how spoiled we are to have the talented folks at CCR (including an Olympian) to help us, and the clothing and shoes are top-notch.
• Personally – I can say I have raced with an Olympian.  Seriously, I will never forget running next to Kevin in a race here locally, stride by stride.  For a little more than a mile, I had to tell him how cool it was that for the first time in my life I actually raced next to an Olympian – he laughed, of course, and I restated my observation with more enthusiasm!  Of course, I was only running a 15k and he was warming up for his 30k – so he eventually sped up and left for good J.  BUT, I did race side-by-side with an Olympian!  Awesome!

The Running Route - January, 2014

Happy New Year!  Please click on the image below for a look at this month's "Running Route" which contains a brief wrap up of our third year in business as well as some nuggets just for YOU.  We have begun sending "The Running Route" to our customers via e-mail.  January is our second month of doing this, and if you have NOT received YOUR newsletter and believe that you should have (per your registration for the new Loyalty Program), please drop Lori an e-mail (Lori@CapCityRunners.com or Facebook direct message) to get yourself included.

Stories from the Suitcase - "I'm going back to Cali, Cali, Cali..."

I'm going back to Cali, Cali, Cali…

I’m going back to Cali,

(Courtesy of LL Cool J)

If you grew up in the 80s’ when rap was king, or have a teenager who loves old school remix, these lyrics may bring back memories of football pep rallies and high school dances.  Late in the fall of 2012, I found myself singing these lyrics over and over again, with great anticipation of returning to what is one of my most favorite events, the “Escape from Alcatraz” triathlon in San Francisco.  I had once again entered into the lottery system in hopes of securing a slot for Alcatraz earlier that year, however, it was not to be.  It seemed if I wanted to return “to Cali” I would be pursuing a charity slot again as I had for my first year in 2011.  Having gone the charity route before, I was blessed to have the benefit of so many wonderful friends and connections through the Challenged Athletes Foundation.  This would be needed as the time frame allotted for fundraising for the 2013 race was shortened somewhat due to a conflict on the scheduled event weekend.  The 2013 World’s Cup would be held on the usual weekend of the race, at the race site, therefore Escape was being moved to early March.

Now hold on, and let me back up and fill you in on my first experience at the “Escape from Alcatraz” triathlon in 2011.  After much convincing from my best friend and training partner, Robert Palmer, I entered the lottery in hopes of securing a slot.  Much to my surprise (not really!) I was not selected for the lottery.  Robert, however, was… so, back to the drawing board.  After many bike rides and long conversations, Robert and I came up with the great idea to pursue a charity slot!  And a great idea it was!  I signed on with the Challenged Athletes Foundation and began to raise funds to support this wonderful charity and the life changing work they do.  I was blessed to be gifted by so many donors that I reached my fund raising goal, thereby securing my entry into “Escape” for 2011.  I-was-on-my-way!

Escape from Alcatraz Triathlon 2011
San Francisco, Cali'

Then, wouldn’t you know, Robert and I, after more bike riding and conversations decided it should be a big family vacation!  So, the planning ensued.  I always thought my first year at Alcatraz would be the most memorable. I mean, how can you top a week long family vacation, time spent in Napa Valley, lunch in Chinatown, Trolley rides, driving down Lombard Street (over and over J), and watching the seals at Fisherman’s Wharf.  There is nothing like touring Alcatraz Island and then finishing out the week with completing the race itself, and being blessed to share all of this with your own family and your best friend’s family too.  Really, can the next year get any better?

I’m going back to Cali, Cali, Cali…

I’m going back to Cali…hmm I don’t think so

 (Courtesy of LL Cool J)

Ok, so let’s fast forward back to late fall 2012.  In December my family and I relocated to the beautiful Space Coast as Tom, my husband, began to pursue a new career.  Shortly after moving to this new area, my health took a downhill swing.  I’m going back to Cali…hmm it isn’t looking very good right now.   On top of being asthmatic I suddenly had to have my tonsils removed.  How could this be?  How can you make it this far in your life in Tallahassee, the allergy capital of the world, and relocate to the fresh salt air of Cocoa Beach and end up needing to have your tonsils removed?  Nevertheless, a tonsillectomy I needed, and a tonsillectomy I got.  The procedure went smoothly.  As an outpatient surgery, I went straight home and was doing great.  I believed I would be back on my feet and outside running by the end of the week! This was the first week of February, about 3 and a half weeks before race day AND I still needed to secure my charity slot.  By the next morning, I was burning up with fever and very ill, off to the ER.  Many tests later it was finally determined that I had developed pneumonia in conjunction with the procedure.  This led to an extended stay of 5 days in the hospital. Triathlon training for an asthmatic who has just had her tonsils removed and enjoyed the daily offerings of hospital life is pretty much non-existent.

Going back to Cali…hmm I don’t think so…

More and more it would seem that my return to San Francisco, and attempting to escape from “The Rock” was not to be in the cards for this year.  After a wonderful visit with, yes you guessed it, Robert, and much encouragement I decided to petition my Doctor for release to participate in the event. I have to say, it took a lot of discussing and quite a bit of convincing, but in the end I was granted my release.  Again with the gifts of key donors, my charity commitment was fulfilled.  This time it would not be a family trip, it would be Robert, Paige, his wonderful wife and my dearest sister in Christ and myself.  Three weeks later…  I WAS “going back to Cali!

 Can I say that year two topped my first, hmmm…I cannot say that it was better, they were equally “the best!”

FINISH Line, Escape from Alcatraz 2013
Also pictured is Robert Palmer of Tallahassee, Florida.

Michelle Beitelmann was born and raised in the Big Bend area and currently resides in Cocoa Beach.  She is a multiple Ironman finisher:  Ironman Florida (2009, 2011) and Ironman Lake Placid (2013).  She has finished the infamous Escape from Alcatraz Triathlon twice, and countless sprint and Olympic distance triathlons.  She has run the Tallahassee Marathon and 26.2 with Donna:  The National Marathon to Finish Breast Cancer.  

Please Meet the Bennetts: December's Random Runners

Please meet Robin and Tim Bennett, December’s Random Runner(s).  

In the spirit of the holidays and family, we have asked newly weds Tim and Robin Bennett to share their running story with you.

Merry Christmas and Happy New Year from Capital City Runners! 

Tim and Robin just before the 2013 Palace Saloon 5K -
the morning of their wedding.

CCR:  When did you start really running?  Why?

Tim: 2 years ago I was inspired by my best friend, who is now my wife, to manage my stress and to lose some weight.

Robin:  In 2008 to lose weight, to find a new me and new friends to bring a positive influence to my life.

CCR:  How has running shaped you since then?

Tim:  I’ve lost weight, I feel healthier, found a great way to clear my head, and it has given me the opportunity to challenge myself, set new goals and make a lot of new friends.

Robin:  I’ve lost over 100lbs since 2008, found some of the best friends/family that I could have prayed for and I’ve become a better person overall.

CCR:  As a child, did you think running would be an important part of your life?

Tim:  I was always running around playing football as a running back but this is a whole different side of running.  I’ve trained my body to not only run fast again but to run longer as well.

Robin:  Not really, but when I go support the Cross Country Meets or Track Meets I see these kids pushing their bodies, the friendships, the accomplishments, it makes me really wish I had.

CCR:  What is one of your most awesome running memories? i.e. proudest, favorite, most memorable...

Tim:  My first half marathon, hitting 40 miles at my 12H Ultra and every time I push myself to a new PR.

Robin:  I’ll never forget the day I ran my first mile non-stop I fell in love with that feeling, and also my first marathon.

CCR:  What is your weak point?  Does it haunt your or drive you?

Tim:  My work schedule.  I work 12H night shifts 7pm-7am and have a hard time finding a good balance between working on my jeep, the house, sleeping and running.  It really haunts me, I always want to do my best but it’s hard to train to do my best all the time.

Robin and Tim doing one of the things they love best:
running the trails in Tallahassee.

Robin:  My eating habits haunt me.  I hope to find a day where I can maintain without struggle.  Trails are the weakness that drive me, I go back for more and more so I can conquer them one day.

CCR:  What do you like to do when you aren’t running?  (Do you have a favorite non-running hobby?)

Tim:  I play XBOX, work on my Jeep, and going to movies with my wife.

Robin:  I LOVE dancing!!  Traveling, movies, football and really anything that allows me to be around friends.

CCR:  What do you do to pay your bills?

Tim:  I am a Correctional Officer at Department of Corrections and do some side work at a friend's horse farm.

Robin:  I’m a Science Educator with High Touch High Tech and part time work at a friend's horse farm.

CCR:  If money were no object, what would you love to do?

Tim:  I would love to own an Off-Road Park for ATV’s, Jeeps, Dirtbikes.  I’d also love to learn to re-build jeeps and own a Jeep repair shop.

Robin:  I would do a lot of traveling, do some exotic races and take a nap everyday.

CCR:  What are some of your most recent “reads”?

Tim:  Magazine are my favorites reads, I love Men’s Health, Bicycle, Runner’s World, Four Wheel Drive.  The interviews, articles, and advice are so refreshing to me.

Robin:  I’m reading the Runner’s Guide to the Meaning of Life and just picked up a nutrition for runners book.  I’m also a big fan of Runner’s World magazine and Women’s Health

CCR:  Who motivates you, and what inspires you to keep running?

Tim:  Seeing the dedication and hard work pay off for my running family that train so hard and set PR’s.

Robin:  The memory of my mom and every single person in the GWTC family.

CCR:  What is your idea of the perfect “running” vacation (or weekend)? A non-running vacation?

Tim:  My perfect running vacation or not would have to be Italy or Greece.  But, really anywhere with my wife.

Robin:  For the past couple of years there hasn’t been a vacation without running in it somewhere:  my husband asked me to marry him at the finish line of the Peachtree 10K; we all ran the Palace Saloon 5K the morning of my Wedding; and we went to California for our Honeymoon and ran the Big Sur 21 miler.  Anywhere where I can be with family and run is perfect.

CCR:  How has Capital City Runners been a positive component of your running career/life-style?

Tim:  When I first started running I was in an old worn down pair of shoes and CCR helped me find out what my gait was and explained the kind of runner I was and spent an hour helping me try on shoes until we got it right.  True runners helping runners.

Robin:  Incredible athletes as employees to answer my every question and give advice whenever needed.  They put on fun runs, have demo nights, have awesome apparel, accessories, and of course have never put me in a shoe I didn’t love.

The Bennetts at this year's running of the GWTC 10 Mile Challenge:
a Tribute to Our Friend Reid Vannoy

By Request: Tips for Running With Asthma

Running and asthma would seem to be mutually exclusive, but look no further than marathon-world-record holder Paula Radcliffe of Great Britain, who was diagnosed with exercise-induced asthma at the age of 14, to see that it's possible for asthmatics to enjoy—and excel at—a cardio-intensive sport like running.

Bill Roberts, M.D., medical director for the Twin Cities Marathon and a professor at the University of Minnesota Medical School in St. Paul, Minnesota, offers these six tips for runners who, like him, suffer from asthma. Follow Roberts' advice and you can hit the road and still breathe deeply.

1. Make Sure It's Asthma

Just because you wheeze or cough doesn't mean you have asthma. "There are several things that can mimic asthma, the most common being vocal-cord dysfunction," says Roberts. "I see a lot of that, especially in younger runners who are assumed to have asthma because they have a wheezing-like sound." See your physician for a diagnosis to ensure proper treatment.

2. Take Your Meds

Asthma medications work by relaxing the muscles around your airways. It's when these muscles constrict (an occurrence known as bronchospasm) that asthmatics experience wheezing, coughing, and difficulty breathing.Quick-relief asthma medications such as Albuterol, which are often prescribed as rescue inhalers—so called because they are designed to ease symptoms within minutes—can also be used as prophylactic or preventive medication, says Roberts. So, runners with asthma can take a dose as directed a few minutes before a run to help manage symptoms.

If you have chronic asthma (that is, your symptoms aren't triggered solely by physical exertion), you'll probably need to be on a daily control medication, like an inhaled steroid, in addition to having a rescue inhaler.

3. Warm Up

Some asthmatic runners may skip a warm-up—thinking that doing so will save their lung power for their race or workout—but, as it happens, getting your lungs working hard beforehand may actually help you avoid an attack. "There's a refractory period for bronchospasm," says Roberts. "If you do a warm-up hard enough to induce some coughing or wheezing, it usually takes about four to six hours before you have as bad a spasm again." The key is to warm up just hard enough to get a small spasm without sapping your energy. Roberts suggests running for a few minutes, then doing several short, hard pickups (bursts of faster-paced running).

4. Protect Against Pollen

Pollen allergies can trigger asthma symptoms for some sufferers of exercise-induced asthma, so it's smart to run when pollen counts are at their lowest, which is usually in the early morning. Roberts also recommends checking your local pollen count online (try weatherunderground.com or pollen.com) and running on the days when the count is lowest. Afterward, shower as soon as possible to get the pollen off your hair and skin, and toss your workout clothes directly into the hamper.

If the pollen count is high even in the morning, do what Roberts does: Consider substituting an indoor activity for running, or doing something outdoors that doesn't make you breathe as hard, such as kayaking, biking, or walking.

5. Cover Your Face

Even people without asthma find themselves coughing during runs in cold temperatures. Why? Breathing cold, dry air results in cold, dry airways—a trigger for bronchospasm.

Roberts suggests covering your nose and mouth while running so the moist air you exhale will help humidify the air you inhale. Stay away from cotton bandanas, which can freeze against your face in cold temperatures. "Fleece balaclavas or neck gaiters are probably the best," Roberts says. "They maintain a fair amount of warmth even when they're wet, and they'll stay thawed pretty easily."

6. Be Smart

* Always carry your rescue inhaler. And not just while running. "There's no reason not to have it," Roberts says. "You can slip it in a lot of places, like the pockets in running shorts." You may never need to use your rescue, but if you do, you'll be very glad you have it.

* Have a game plan. Confirm with your doctor the steps you should take if you have an asthma attack. Should you call the doctor's office so they can determine the severity of the attack? Or should you see if you can get relief from your rescue inhaler? Create an action plan that both you and your doctor are comfortable with.

Roberts' advice for when you get into trouble: "You want to clear this with your physician, but what I tell my patients to do is to take as many puffs of your inhaler as it requires to stop the attack, or until you start to shake so much [a side effect of the medication] that you can't hold your inhaler. For some people, that's four to six puffs every five minutes for several minutes. I start shaking after two puffs."

* Consider wearing a medical alert tag. A bracelet or tag that indicates you have asthma can save first responders valuable time. "Giving the right medication quickly could be lifesaving," says Roberts.

* Take extra precautions if you have severe asthma. If you've ever had what Roberts calls a "flash attack," in which you quickly go from feeling good to being in severe distress, you should either run with a friend or carry your cell phone—or both.

Stories from the Suitcase - Paul Peavy

The purpose of our "Suitcase Stories" blog series is to allow YOU to share those travel experiences that surround training, racing, and enjoying new scenery.  We invite you to share travel tales where you win, PR, or have an awesome day on the roads.  We invite you to share insights gained from the race, the other competitors, the journey to and/or from the race (or training venue).  We invite you to share the lows and downs that made you a BETTER, STRONGER runner and person.

Our first contributor is Paul Peavy.  Paul is a former stand up comedian turned psychotherapist.  He is a veteran Ironman athlete married to an accomplished IronWoman athlete and father to a state ranked high school swimmer.  You can imagine the travel he and his family have under their belts.

Thank you, Paul, for being the guinea pig of the series.  The two insights, both literal and figurative, are a unique look into the life of a father/athlete and ourselves.  Wow!  We are looking forward to your future contributions and to those of the Big Bend running community.

Suitcase Stories: Literal and Figurative

By Paul Peavy

The one true, literal suitcase story I have in my running career is that I went to do the Disney Triathlon with my daughter Lauren and another family.  Lauren and I would be having fun at Disney while my wife Sherrie had a girls’ trip to Mexico to do a Half-Ironman there.

I take great pride in being a very involved and emotionally and physically available father. The night before the Disney Triathlon we were going to be trick or treating in DisneyWorld! How cool was that? Lauren carefully packed her Halloween costume into her pink and white polka dotted suitcase. I checked and double checked that we had everything and we headed to the happiest place on earth for the happiest father-daughter time possible!

When we got there we excitedly unpacked the car. It was then that we noticed that I had forgotten only one thing. Not bad. Just one little thing. What was the teeniny, itsy bitsy, little tiny thing? It was only Lauren’s pink and white polka dotted suitcase. With everything she could ever need in it.

This is too literal to have any symbolic meaning. If there was a moral here is what it would sound like, “Hey, idiot if you go somewhere remember people’s suitcases!”

Here is my real suitcase story. It is my favorite line from a country song.

“Wherever you go, there you are.”

Your suitcase is packed in between your ears. It is packed in your chest cavity. It is in you. It is you.

You may start by running from something. You may work through that so that you are running to something. In the end I hope you will find that you don’t have to run to or from anything. You can just run.

You may be in the stage of being a RUNbot. You have gauges on your wrist and straps on your chest that beep when you’re going too fast and boop when you are going too slow and beeboop when your toast should pop up. I hope sometimes you leave the radar equipment at home and just go for a run and hear your heart and lungs heaving and your feet hitting the ground.

You may have programmed music into your sound system that makes you run harder. I hope you also program music that makes you think, that makes you grateful. I mostly hope you program music that makes you dance. Nothing makes a run more fun than a mid-run freakdance breakout!

You may have to run in the rain at some point. That’s how other people would phrase it. I hope you frequently have the joy and the freedom to run in a soaking, torrential downpour. Nothing cleanses your soul like a run in the rain.

Sometimes run with friends. Sometimes run alone. If you are in a group you may run with an enemy. You may run with that group so much that the person becomes your friendemy. Then one day when you are struggling and that person agrees to walk with you they become just your friend, no –emy.

Running for each of us is different. As different as each of our souls.  Just count yourself blessed if a couple of times a week you get to pack your suitcase and get out for a run.

Paul Peavy and his family: daughter - Lauren, wife - Sherrie