Welcome, Brett, to the podcast. Thanks so much for taking the time to be with us today. Thanks for having me.
Becoming a Race Director
Give us a little background on how you became a race director and where you started in the running community. The story really starts when I came to the University of Missouri–Kansas City to run track and field and cross country back in 2008. I'd been a runner through high school, but I fell in love with the Kansas City running community and the different groups there — it got me through my college career. Then I went away for a couple of years and had the opportunity to come back and coach at UMKC.
During that time, I was reading *Bowerman and the Men of Oregon*, and seeing what he did in the Eugene, Oregon running community and for Nike made me think, "I need to be more involved in my own community." As a collegiate coach, I wanted to get UMKC on the map — we were doing very well and beating some big schools. I had really good athletes making me look like a good coach, and I wanted to give back to the community. So I got involved with the Kansas City running club, met some people who had a timing business and their own races, and just asked how I could get involved and show more of what UMKC has to offer. That's how it all came about — a lot of volunteering my time, and here we are today.
People have no idea how much effort and time it takes to put on a race — a lot of legwork. It is, but it's fun and worth it seeing smiles on people's faces on race day.
The Three Races
One reason you're here is that we're excited to help sponsor the races you put on. You've got three throughout the year — tell us about each.
This will be the first year I take on the **Ward Parkway Four on the Fourth**. It's always been a staple in the running community right here in the city center, where people start their 4th of July with a fun activity — a four-mile or a 4K (about 2½ miles), which is a nice distance for some people. We even have a little kids' run that's about 200 meters. They bring the kids out, we have cotton candy, root beer floats, and vendors to meet after the race. Anybody who goes out and enjoys their holiday always feels a little better about themselves if they got out and did a run in the morning — you feel less guilty enjoying yourself later in the day.
Then we have the **Ward Parkway Thanksgiving Day Run**, a similar location, and it's always fun because you see so many families out. Last year we had 4,700 registrations, the biggest race of our year and the biggest in that race's history. We threw in a new event last year — a downhill mile. I've always liked the fast part of running, and there's something about a downhill first mile — I figured, why not give people the ability to come out and crank a fast mile? The biggest thing I worried about was that we didn't have a way back up, but we put in there that when you reach the bottom, your way back up is walking or a cool-down jog — and not a single person complained, which blew my mind. That race has a 5K, a 10K, a downhill mile, a mile walk, and a 400-meter kids' run for 12 and under — something for everybody in the family, whether you want to walk or run.
And it's the tradition of a family run on Thanksgiving right before you stuff your face with as much food as possible. What makes that race unique is that instead of a finisher medal, you get a 6-inch Tippin's pie — pumpkin, apple, maybe cherry. A U-Haul truck full of pumpkin pie, which is crazy when you think about it. Everybody's so happy — it's a day to be thankful and enjoy family.
The last race is the **Westport Santa Dash**. The first two are on holidays, which is a little weird because businesses aren't open and it's harder to get vendors. But the Westport Santa Dash is right there in Westport with the bars and restaurants, so it creates a fun atmosphere — people run through Westport, finish, and grab a drink or food or stop into the shops. They also started doing the Westport Christmas Market the same day, with a ton of vendors on the south side of Westport Road. Santa comes and visits — he was our starter this year, blowing the horn to start the race, and people got pictures with him. Costumes are optional, and you can choose between a shirt or a Santa suit or Mrs. Claus dress — you can even get both for a little extra. You'll see 200 or 300 Santas running through Westport, which is fun.
It's the first weekend in December — actually 16 days after Thanksgiving, so usually the second weekend. It gets a little chilly, so the Santa suit isn't a bad deal — it keeps you toasty, and if you get warm, you can pull the beard around back and let the cold air hit your face. But I always remind people that November and December in Kansas City, while chillier, average about 40 to 45 degrees — and if you look up the perfect temperature to run, it's right around 40 to 45. If you want a personal best, 45 degrees is about as good as it gets. (I'm getting older now, so I like being in the 50s.)
What Makes the Midwest Running Community Special
What makes the Kansas City / Midwest racing community so special? You have that Midwest nice and that Midwest grit — that work-hard mentality. With the Kansas City Running Club, I put on a Wednesday-night track session from March to November, 6:00 p.m. every Wednesday at Shawnee Mission East High School, and it doesn't matter how hot or cold it is. Sometimes I have to tell people, "If it's 100 degrees or a thunderstorm, I'm canceling it, but I'm coming anyway because you all are going to be there — and if somebody gets struck by lightning, I'll be there to call the ambulance." They just show up. We have people who want to race every weekend, test themselves, and support the charities the races give back to. I love that Midwest nice, Midwest grit, and seeing the joy on their faces when they're part of something cool.
That's the nice thing about these events — you go out to test yourself, but I get more enjoyment out of the donation part and the camaraderie of seeing like-minded people and being supportive of them. I'm the guy who gets passed at the beginning but passes you toward the end.
Advice for People Who Don't Feel Like Runners
Do you have advice for people who want to get involved but don't feel like they're a runner? One thing I struggle to get across is that if you're running at all, you *are* a runner — you can identify as one. That's part of why we've added mile events, 4Ks, and four-milers. The Santa Dash even has a 1K, and we say, "For anybody who wants 100% of the fun but 20% of the distance, this is your event."
For people trying to get started, the biggest thing is to take it easy. I heard a TED talk where a lady said to give yourself permission to be bad at something. I can identify with that — there was a time I ran a marathon in 2 hours and 24 minutes, and that's long gone. There used to be a time I wouldn't go for a run unless it was five or six miles, or it felt like a waste of time. Now I give myself permission to just go for a mile that isn't super fast, to get out the door and know I'm getting better because of it.
Most beginners watch people who identify as runners and it looks so effortless, and they want to keep up. No — you can jog a little, walk a little, and keep your heart rate at a sustainable effort so you enjoy being out there more. You'll get better over time. You see all body types, men, women, and kids — some of the fastest people are little kids. My son entered a half marathon with me at 13, having never run one, and he smoked me because he was in good shape from soccer.
Speaking of kids — one thing a lot of races don't do is time the kids, because they charge less and don't want the extra cost. But I love this sport so much and want to keep people involved. I practically owe my whole life to running — my job, the races, my friends — so I want to time those kids. If a kid comes up after the race and asks how fast they ran, I want to give them a time, because that's how kids are — they want to be timed on everything. Half the time parents make up fake times, but we want to give them a real time and memories and photos if they want them.
Mindset Shifts and Common Mistakes
What mindset shifts do you see once people commit to a race? Like anything in life, you get more fixated on figuring out how to get something done when you have a goal. People start training more and get engaged with their friends more. I'll be the first to say running sucks — but running with people makes it suck less. When I commit to a race, I find ways to get my friends out the door, which makes me healthier physically and helps mentally, giving me that community. People used to ask why I run so much, and it's because my friends ask me to run with them — that's what I do with my friends. People also get a little more serious because they don't want to embarrass themselves (which you never will — nobody cares). Good habits build on each other, just like bad habits, so running often helps clean up other parts of life — cutting down drinking, eating healthier.
What's a big mistake new runners make preparing for a race? Going too hard. I used to work at what was Gary Gribble's, then Zac Rabbit, now Fleet Feet, and when new runners came in, we'd remind them to take it easy and build into it. I tell our Wednesday-night runners all the time: live to run another day. I don't mean don't die today — I mean stay injury-free and mentally clear so you still want to run. Don't run so hard one day that you have zero desire to get out the door the next. If something starts to pop up that doesn't feel good, stop — you did the hardest part, which was getting out the door, whether you ran a half mile, 10 steps, or 10 miles. That counts for something.
Goals and Motivation
Is it better for new runners to have a goal or to enter a race to get ready? The winter is always rough, so having an event or goal keeps the motivation — "what's my reason to get out the door today?" Signing up for a race, joining group runs, or anything that connects you gives you another reason. The Kansas City Running Club has run clubs almost every day of the week — weekend mornings, weeknights after work — which gives you accountability. When you're not there, people check in: "How are you? We missed you this week." That's one thing I love about the running club.
For people just starting out, is there a plan they should follow? Sometimes it's just figuring it out as you go — getting out the door. There are plans you can look up and coaches you can get involved with. I'd recommend everybody get some sort of watch to track their progression — I'm a big Garmin fan (I do work for Garmin), because it lets you see what you've done, track growth over time, and get advice to keep from overdoing it. And if you're that invested, find a coach — Randy Taylor with Run 816, Jeremy Hammer with KC Endurance, Elio Valdez with Runner's Edge — great coaches in the Kansas City community. If I forgot somebody, I'm sorry — give me a call.
Getting Started Later in Life
For those of us who are middle-aged or older just becoming interested, is there anything specific we should do? You all might know some of this better than me, so I might point it back at you — but get a physical first and foremost. If you're getting fatigued easily, sometimes that's just being out of shape — I've been there. But other times, as you get more fit and fatigue still sets in, you might get blood work done to check your ferritin levels or whether you're deficient in vitamins or minerals that cause early fatigue.
As we get into summer, I remind people you're going to be slow, and there's nothing you can do about it — your body heats up and shuts itself down to keep you safe. Hang with it, because when September and October come and the temperature drops, you'll feel like Superman or Superwoman out there. But June, July, and August, those dog days, you'll be saying, "This is awful." So get a checkup if you're older, especially if you know of any family health conditions — we always want everybody healthy and happy at the end of a race.
Cross-Training and Recovery
Cross-training and recovery are just as important as putting miles on the pavement, right? It comes back to what I told my college athletes: the more you train, the more you need to spend time in recovery. Right now I don't have to worry about recovering much because I'm not doing enough — sitting on the couch is all the recovery I need today. But the more you do, the more you focus on recovering and eating healthy. Talking to coaches around the country, sleep is key to a lot of things, and when you eat, what you eat, and when you work out all affect your sleep and stress levels. I have athletes who work out at night, finishing at 7:30 or 8:00, then go home to eat and try to wind down, then wake at 6:00 a.m. for a run before work — that night of sleep is garbage. So I stress the natural things first.
Cross-training is always good — if running is tearing up your legs, hit the pool, the elliptical, or the bike. It works different muscles. Runners get so fixated on the same old thing that they bend down to pick up a box and — done. (We had one where I bent over to wipe a bug off my car and my back grabbed me.) Big movement — no, but it does make a difference.
Race Day
It's race day — what should I do leading up to and that morning? I've never been a fan of changing things up too much. I have certain meals I know go well with my stomach the night before — that's the most important thing. Some people think they have to eat pasta or superfoods, but I just need to eat something that won't have me in the porta-potty line two or three times race morning. One time I expect — let's get it out — but not two or three.
If I'm being serious, I get to a race about an hour before, get a little jog or walk in to warm up, then find the bathroom line and take care of that, giving myself time so I'm not stressed and waiting for the start. If you're not doing a big warm-up, 30 minutes before is probably sufficient — as long as you picked your bib up the night before. Don't come race morning trying to pick your bib up 30 minutes before; you'll be really stressed. Do it the days before.
I'm a coffee guy — if I'm taking a race seriously, I'm up at least two and a half hours before, so for a 7:00 start I'm up around 4:30 or 5:00 having a small cup of coffee. And this is where you might not like me, but my go-to race-morning breakfast is a pack of brown sugar cinnamon Pop-Tarts — that simple sugar gets me what I need. You can do anything on race morning as long as it goes well with you; that's been my go-to for years.
What you do in preparation makes race day better. The one big mistake I see is drinking too much fluid before the race starts — then you're looking for a porta-potty the first hour and can't miss any of them. On the Thanksgiving Day 10K, we get people out there at 10- or 15-minute miles, even longer — an hour or two — and we love those people and want to serve them. But if you put too much fluid in, you've got to keep going to the bathroom. I've been guilty of that in my last couple of marathons. If you hydrate properly throughout the week, you don't need to chug water race morning — we have water stops you might not even need. On the Four on the Fourth, you could probably use the water more to dump on your back than to drink, because if you're chugging water in a 4K, you're probably already in trouble.
How to Get Involved
Before we sign off, how can people sign up or get involved as a runner, volunteer, or supporter? All of our stuff is through RunSignup. Go to the RunSignup website and search "Ward Parkway Four on the Fourth," or set your search to Kansas City and scroll. Or go to WardParkwayFourontheFourth.com, WardParkwayThanksgivingDayRun.com, or KCSantaDash.com — those links take you right to our RunSignup pages. We can always use runners, volunteers, or just people who want to come out and cheer people on. Supporters make such a big difference — the funny signs, and running by the kids with their hands out for high fives. I remember running a half marathon where the last three miles were secluded with nobody out there, and I was feeling like garbage thinking, "What am I doing?" So supporters make a huge difference.
Brett, we really appreciate your time, your advice, and your knowledge — hopefully folks will take up running if they choose to. Thanks for having me, and thanks for all you do. We're excited to have you as partners — it's going to be great this year. We'll see you out there.