Honestly, I'm not the biggest fan of track workouts, BUT they're great for increasing speed.

If it were up to me I would just run 3mi everyday for the rest of my life, but a sometimes life is not about doing what we like, it's about doing what we need to get what we want. 🏃🏾 Sometimes it's about getting some pics while also getting a great workout (just joking).

Today's I took @_ka1 on her first run in a long time and decided that to ease into a run program, we would access where she is now, and incorporate a track workout.  

Track workouts can be googled, found via Nike Running and many run groups will share workouts the night of their track workouts.  I usually jot them down and try them out, based on goals I'm hoping to achieve or races that I have coming up.

Today we did one that was perfect for a new runner looking to get into it.

  • 2 X 400 meters (1 lap) - 200 meters recovery walk/jog.
  • 4 X 200 meters (1/2 lap) - 100 meters recovery walk/jog.
  • 400m cool down, stretches & pictures (because it didn't happen if you don't photograph it for the gram.)

Check out the below articles from Runner's World highlighting the benefits of track workouts and get some good workouts to get your started.





Wanted to know just how much damaged I did over the weekend so I found this excerpt from an article on running & drinking from a 2005 Runner's World article.

"But as long as runners who are accustomed to drinking wine are drinking extra water and taking in other carbohydrates," says Nancy Clark R.D., a sports nutritionist in Boston and author of Nancy Clark's Sports Nutrition Guidebook, "one glass of wine with dinner the night before a race doesn't concern me."

You'll notice that Clark says one glass, not one bottle. Moderation is the key to reaping the health benefits of alcohol and avoiding any negative effects on your running. In general that means women should limit their alcohol intake to one drink (equal to five ounces of wine) a day, and men (who tend to be larger than women) two drinks per day.

#FINDYOURPARK - Leesylvania State Park


Spent my morning running Leesylvania State Park in Prince William County, VA after relatives who live 4mi away suggested I check it out.

State & National Parks are celebrating 100 years so I've been enjoying running through one, whenever I have the moment. 

Decided to kick off my Hump Day with a 11+ mi run and encourage you to also #FINDYOURPARK before the year is up.


The park opened up full-time in 1992 and has a small campground, five hiking trails, fishing pier, boat ramp, visitor center, natural sand beach, and four picnic shelters.


It was perfect for training because it had scenic views, marsh lands, lakes and low traffic. As I ran, I was greeted with smiles and fist pumps from campers, park rangers and walkers.

Definitely a park I look forward to running in again.

Visit their website for more info:

Holmes Run Trail

On Sunday, I spent roughly 8 miles running Holmes Run Trail and the streets of Alexandria.

The trail, which is roughly 3 miles was pretty awesome filled with cyclists, runners and mommies with strollers.  I've spent three years looking at the park during visits from NYC and LA, which is located across the street from my friends apartment, and decided to finally see what it was all about.

Tons of scenic views, streams, trees, fields and smiling faces - including mine below.

Wikipedia describes Holmes Run Trail as... 

"a trail that runs along Holmes Run from Columbia Pike near Lake Barcroft in Fairfax County, Virginia south to Cameron Run in Alexandria, Virginia. Its trails follow closely along the sides of the stream, with multiple bridges that are only about a foot higher than the water.

Holmes Run Trail consists of two sections. The northern section is 1.25 miles in length and runs from Columbia Pike to Glen Hills Park. The southern section is 3 miles in length and runs from the end of North Chambliss Street to Eisenhower Avenue at Cameron Run, next toCameron Run Regional Park. The sections are now connected by a bridge near Glen Hills Park."

Go check it out and tell me if you agree.

Gotta Eat? | My Pre Run Formula

I get a lot of questions asking what I eat before a run and no, booty is not one of them.

The truth is that 99% of my runs are done on an empty stomach (technical term: I run fasted).


Because I typically run first thing in the morning when it's too early for me to think about eating, I never have groceries, after I eat I typically get a case of "the itis," and I get runner's shits.   

Runner's shits?


Running fasted is typically fine for most of my runs, which are usually shorter than an hour, but while training for the Baltimore Marathon and gearing for an ultra marathon with #TeamTassy I'm trying to do better when fueling for long runs.

What I Eat?

Banana, oatmeal (microwave pack) or toast with Peanut Butter.  If I'm feeling fancy I'll throw in an avocado, some applesauce or make a smoothie.

When I Eat?

I try to give myself at least 30min to an hour before my run to let my food digest to pass to avoid having a "I gotta shit" crisis mid run.

The key is test to our what works for you through trial and error.  Eating too close to your run can cause you to feel heavy or bloated, which makes for an uncomfortable run.  Eating too early may cause you to be low on fuel by the end of your run.

Quick Tips:

  1. Gatorade and protein bars is probably the easiest to get some of what your body needs to fuel your run. 
  2. Short runs: eat 30 min - 60 min prior to your run and see how your body holds up when running. Long runs: try to eat  two hours prior and you load up on some fuel & hydrate the night before.
  3. Try to drink at least 10oz of water an hour before and then take a few nice gulps right before you start.  
  4. Use a 3:1 carb to protein ratio - I often don't buy bread, bagels or eat pasta because I lack discipline when it comes to carbs, but carbs are extremely important when running because they give muscles energy and keep your brain active.  While training for the Baltimore Marathon I've been indulging in 5 min whole wheat pasta dishes the night before a run.
  5. Good fat is important. If you stick to avocados, nuts, and peanut butter you'll be good.
  6. Protein is good for recovery so a post workout shake gets the job done.

If you're looking for some meals and don't mind putting in the extra work - check out this list of recipes and invite me to try some. 


The Road Unknown

Are you ready to travel the road unknown?

Reviewing pictures from my road trip / run trip reminded me just how important "traveling the road unknown" can be and how running reinforces that lesson for me every week.

"Life is short, follow your dreams" is what people will tell you,  but consider just how long and enjoyable life could be once you start dreaming and start living.

"The Road Unknown" is a lot like running - It won't be easy, at times it will hurt, you may not know where you'll end up, and it won't always make sense, but I guarantee that even if you get lost along the way, if you keep running and correct your course, you'll begin to see that you're unstoppable.


September 1st marked the first day of  my road trip / run trip across the country. I had no solid plan or route, but I wanted to visit friends, run in national parks, and I was a groomsman in a wedding and decided to make the trek over the course of Labor Day weekend.  I was excited, but I’m not gonna lie, I was nervous as hell and uncertain if I were "adult" enough to handle the trip. In addition to run coaching, I manage logistics for major entertainment events, yet, when it comes to my life and planning, I don't manage much... One year, I'm a publicist at a Viacom TV Network, and the next month I'm moving across the country, that's how I roll. I also didn't know how to change a tire, didn't have a contingency plan and I wasn't interested in troubleshooting.

Take a look at the first day of my trip.

Why I drove cross country?

I had started to feel stuck - stuck in LA, stuck working, stuck running, stuck in debt, etc. so I prayed and prayed harder, ran and ran some more and then I waited and worked. When I thought I was ready to "settle"I was reminded that in 2015 I prayed to be in the very situation I'm in now... unstuck, which is how I got to California.  I needed another reminder - especially since my 30th birthday is on the horizon - so I decided to drive to the wedding, stopping in states and national parks that I haven’t seen, run, visit college friends who have moved around the country, and spend a few days with myself.  

Am I returning to LA?

Yes - eventually. While I liked LA, I didn’t love it, I was homesick and wanted a career in running, not in entertainment so I drove east, relocated and up for the challenge.

Run Across Haiti

In February 2017 I’m joining @teamtassy on a 230 mile #RunAcrossHaiti raising funds to support #Haiti families & end poverty through good, dignified jobs and honored to use my passion for running to benefit those in need.

I learned about Team Tassy while on a run with Koreatown Run Club. During the first #KRC run, I led the run and running alongside me was a 2015 Team Tassy member.  Three months later I found myself researching about the organization and applying for a spot on the team.

While I am excited, I’m also a bit nervous - if I’m being honest.  Not only I do have to raise money, but I have to run harder and longer than I’ve run before to prepare for the ultra-marathon. With endurance challenges, I’m always nervous about losing my passion for running or injuring myself, but knowing that I’m running to provide jobs for others is rewarding.

“Poverty is not a choice. About half of the world lives in abject poverty. Every day people are denied access to a better life simply because of where and when they were born. Team Tassy believes that the cure to poverty is a good, dignified job and has made a commitment to do whatever it takes to prepare and place the poor into jobs so that they can pull themselves out of poverty forever.”


Officially running the Baltimore Marathon happening on October 15th, my second marathon. 

Wanted to shake things up while forcing myself into being discipline leading up to my 30th birthday. With a cross country road trip, wedding, family vacation, spending time in an old city while getting reacquainted with old friends, alumni weekend and a birthday happening within the next two months, training for a marathon sounded like a good way to make sure that through all the chaos, I remain focused and clear. I could also be killing myself, but I'm hopeful I'll make it alive.

I'm excited because I'm a much better runner and have more knowledge than I did for my first.  I trained poorly for my first marathon and had no plan going into race day, so with 8 weeks till race, I think I can see a lot of progress.


Running While Black

I noticed how cautious I am when running at night, not because I am scared of running or fearful of being attacked, but because I'm fearful of being accused.

Last night I contemplated whether or not it was wise to run at night and if I should run while wearing my Black Nike hoodie - was someone going to assume that I was running for health or running from a robbery?  I've never had issues with safety or police during a night run, but as a Black man I do have to keep it in my mind and decided offset my hoodie by wearing running tights and my nathan strobelight.

 Better to look athletic and cautious when running while Black.

See the fear and terror as black men run. White is right in the white man’s world, on the big white screen.”
— Robert Banks

New App Alert

Nike Run Club App

Nike Run Club released an update to the Nike Running app so yesterday I decided to run a couple of miles to test it out.  Hearing Coach Blue made me feel like I was at a Saturday Long Run, I liked the posters that can be added to pics, and knowing that I could leave my phone at home was nice, although I opted to bring it with me.

I couldn't figure out how to add my picture to the feed or save it to upload to Instagram, which justifies this screenshot.  Downloading the update that was available today to see if that changes.

Read up more about the app on the Nike Running Press page (the former Publicist in me always read brands press releases).

KickBackLA + Run Mix

Recently met YoYo, creator of the KickBack LA through my neighbor. Her Sunday parties have a dope crowd, good drinks and better music than most parties i've been to in LA, so I was excited when she told me that she was planning to upload them to SoundCloud so I could make them my weekly run mixes.

Check out the mixes over on their SoundCloud today -



An epic 5k running with Esther through LA’s city streets is a pretty cool way to start Sunday.

I joined Nike and CicLAvia to celebrate the spirit of sport in Los Angeles with a run beginning on Wilshire Blvd and ending Downtown LA.

The CicLAvia 5k was my first Nike Unlimited Los Angeles event of the series, which conveniently started in my neighborhood of Koreatown, and of course Koreatown Run Club represented.

The heat was insane, I was running with a hungover, and drenched in vodka sweat by the end of the run. I had planned to run Volt, but my bowels told me take it easy and Esther paced me to a solid 8min mile.

All in all, no complaints - an easy 3mi hangover run followed by Plan Check with #KRC.

Barbershop Read 💇🏾

"Al-Sayad, 23, looked both quietly terrified and overwhelmingly proud— a reasonable mix of emotions for a first-time Olympian. She is also the first Palestinian woman—and just the third athlete in Palestinian history—to officially qualify for the Games on the basis of skill rather than invitation through the International Olympic Committee's "wild card" system. She is the first Palestinian to compete in the marathon."

#NRC Long run


Started Saturday with #NRC's Long Run @ The Grove. 

Workout was 15mi or 7mi run and I opted for 7mi of Saturday's workout from Coach Blue -- "2 on the 6's" (2 minutes tempo pace every 6th minute- or 2 "on" 4 "off").

I had skipped the two prior #NRC long runs because I haven't been motivated to run long distances. With a few shitty runs under my belt I knew I needed #NRC's pacers to remind me what I was capable of. 

For me, pacer's are cool because when you can't self motivate, sometimes you need to someone to get you of comfort zone so you can fight your way to the goal. 

During my 7 miles I was reminded that it's cool to rely on and seek out the support you need and I coaxed myself into trying harder to this week; harder to eat clean, run more, smoke less, sleep more, and commit to using my time wisely in the gym.

This week not only did #NRC  keep me accountable to my run, but it reminded me to be accountable to myself. 


New Headphones Alert (@Plantronics)

I started neglecting my runs because I needed new headphones.

I've lost $800 worth of headphones within the past year and as punishment, I've been running with my Apple headphones.  Needless to say, my runs hadn't been the same and my motivation to run dissolved.

On Sunday, I knew I needed to get outside for a run and didn't want my lack of headphones to hold me back. I stopped by Best Buy and 30 minutes later, I was walking out of Best Buy with a pair of Plantronics Backbeat 3's - I got the granite style, which is a best buy "exclusive." I had been adverse to bluetooth headphones after a bad experience with ear pain from a previous pair, but with my Apple Watch & rumors that Apple is omitting the headphone jack in the next iPhone release, I opted to give bluetooth another shot.

The "geeks" at Best Buy helped me choose Plantronics based on the companies reputation with bluetooth technology,  but the biggest selling point for me was sweat proof.  For a week, I've been running without needing to clean the earbuds to improve the sound. I also am terrible with charging, but BackBeat's have made it five days and still have five hour of talk time -- it tells you how much talk time is remaining when you turn them on and comes with a case that can also give a full charge on the go.

Read up on all the features or buy your own, but either way, now that I have new headphones don't expect me to talk during runs, unless you call me so I can use the headphones.