Many people who lead active lives, particularly athletes, are guilty of sacrificing sleep in pursuit of other responsibilities. It’s not just athletes who fail to get enough sleep. Life is hectic and it’s hard to get everything done within the right amount of time available in a day.
I personally have been sleep-deprived for years. From college balancing schooling with a social life, to medical school, residency, etc. Now with work, training six days a week, this passion project of hosting this podcast, and trying to have a social life.
However, in the last few weeks, I have been trying to achieve at least seven hours of sleep every day. It is very hard because as mentioned earlier, trying to balance everything. . I can feel the difference between when I get a full night’s sleep versus when I am sleep deprevied.
Sleep is important, especially for an endurance athlete. Your body needs to recover from all the training and it can only do it while you sleep. Sleep is very important, not only for recovery but also warding off cravings, boosting the body’s immunity and mood balance. Several scientific studies on different categories of athletes have shown definitive improvement in athletic performance with adequate sleep.
Episode Highlights:
Affirmation of the importance of sleep
My own history of sleep deprivation
Why sleep is important and what happens to your body when you deprive it of sleep.
Some notable studies on athletes regarding performance and sleep
Some tips on ensuring you get sufficient sleep
Did you enjoy today’s episode?
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McKenley Mason is an old friend of mine whom I met back in 2015 at the Football Hall of Fame Half Marathon.. He is a marathoner turned triathlete. He used to casually run up to the age of 50. At the age of 50 he decided to quit smoking and drinking and become a more serious runner having prayed on it. Hoping to outlive his parents who had both died in their early 50s, his casual runs became longer and longer and soon found himself running 3 hours straight. His goal at first was to run only one marathon a year but his running family pressured him into doing more.
His brother bought him a Walmart bike which was not properly assembled at the store. Mason took it to a local bike shop for repairs and met triathletes who got him to consider participating in triathlons. Although he swam at an early age he was only able to swim 8 feet when he returned to the pool. After looking around for a group of people to train with, decided to train himself using videos, his GoPro, and seeking the advice of various member of the Black Triathlete Association. In 2021, McKenley completed his first Ironman in 14 hours 52 minutes and has plans to do more.
Episode Highlights:How McKenley initially started running
How McKenley quit smoking and drinking
McKenley start as a long distance runner
McKenley’s first marathon
Getting a bike and joining the world of triathlons.
How McKenley advanced in swimming
McKenley’s future in triathlons
A look into how McKenley plays to his strengths
McKenley Mason shares some words of wisdom
Guest Bio
McKenley Mason is a Runner/Triathlete. Up until age 50, he would have called himself a casual jogger, only running one local 10K race a year.
Both of his parents died in their early 50s; they drank and smoked a lot, and so did he. It became a dream to outlive his parents and he prayed about it. During the year of his 48th birthday, he had a testimonial event occur in his life, and on the year of his 50th birthday, he was forced to stop drinking and smoking. At this point, his casual runs became longer and longer and after a year Mason found himself running up to 3 to 4 hours non-stop.
In 2010 at the age of 52, he ran his first marathon in Richmond Va. In the beginning, his goal was to run at least a marathon a year, but once he met other runners and joined several run groups that quickly changed. From 2010 to 2017 he was a marathoner but was given a Walmart bike by his brother and that changed his focus. The bike had many loose screws and parts, so he took it to the local bike shop, and it was there that he met some triathletes.
Running over these years has taken Mason to places that he thought he would never see and has met people who today are his Run Family. He has run marathons in 24 states, and 5 continents and completed 4 of the 6 major races of the world. He is surprised when he looks back and sees that he has completed 24 Marathons, 51 Half Marathons. 1 Ultra, 3 Ironman 70.3’s and Ironman 140.6……all this after 50.
Running has been Mason’s love, but becoming a Triathlete has been amazing. When it came to the world of multisport, he could run and cycle and obtain podiums at duathlons, but his swimming was sub-par. He learned to swim in college, but went 37 years without “swimming”. He signed up for his first Tri at 59 years old and literally ran all parts of the pools if his feet touched the bottom. There were frustrations learning to swim, but he never gave up. He went to numerous swim and open water clinics and 95% of the time he was the only Black person there. He can’t explain, but he never felt comfortable, so he taught himself using videos and advice from fellow triathletes from the Black Triathletes Association, BTA. March 2020, The Pandemic, our world changed and he was happy with his athletic resume. Mason still trained during the pandemic with no race in sight and found himself after a year trained up for the 140.6 distance. He entered Ironman Maryland (IMMD) as a 63-year-old Black man and in 2021 he finished with a time of 14:52:34.
In 2 months, Mason will be 64 and sometimes he feels like he started late in this game, but sometimes we are not ready for God’s blessings until we have experienced some things. It took me 50 years to prepare for the great things going forward and he wants to thank God and all those he sent his way that is part of his testimony.
Dr. Tiencia James is a physician, a wife, mom, marathoner, and a triathlete. This mother of three started running as a child to spend time with her father who was a runner. She eventually fell in love with the sport. She ran track in high school and in her early college days but left the college team to concentrate on her medical studies. She however kept running for her own pleasure.
After the birth of her first child, she decided to start racing. Her first marathon was Disney, she ran so well she qualified for the Boston Marathon. This was quite an impressive feat, as runners have to qualify for Boston and Disney is usually a slower race due to all the turns and characters along the race course. She kept running marathons but after her third child she decided to challenge herself and started her triathlon career.. Despite a busy career as a doctor, being a wife and mom of three Dr. Tiencia James not only races but she strives to be the best. She is passionate about the sport and has often neglected sleep to train as she ever wanted to take away from her family. Dr. Tiencia James is the first black woman to qualify for the Ironman World Championship on merit.
Following the death of her brother, she has decided to take a sabbatical from medicine to focus on family, training, and other career endeavors. She even hopes to start a business inspired by her passion for running and triathlons. She is currently training for the Ironman World Championships to be held in October.
Episode Highlights:
Getting started as a runner to stay and spend time with her father.
Running through high school and college.
Dr. Tiencia James’s experience at her first marathon.
The new challenge of triathlons.
Qualifying for Kona
Balancing work, family and racing .
Dr. Tiencia James shares some life lessons from triathlons
Guest Bio
Dr. Tiencia James is the youngest of four kids and spent her childhood in Georgia. Her father was an obsessive competitive age group runner growing up. In fact, she is pretty sure that his divorce from her mother stems from how this took him away from his family at times. Somewhere around the age of 8-10, she started running with him. It was never because she had any strong desire to run at first, however, she figured out that if she ran, she would get to spend more time with him. Instead of just seeing him every other weekend like her siblings, she would see him for morning runs or weekend road trips to races. Eventually, however, she began to really love running and got very good at it. By the time she was in high school she was placed in the top three-four girls in the state in cross country and track/field 1600m/3200m. James never considered herself to be a talented runner, but because of her work ethic, love for the sport and support of her dad, she was able to outperform kids with more natural abilities.
When she graduated from high school, she decided that she wanted to go to medical school so running took a back seat. It was no longer about her racing and competing, but it continued to be something that kept her grounded and helped her deal with the academic stress. She did compete as a walk-on at Stanford for two years before quitting the team to focus on her studies. She kept running most days really just for her sanity to decompress. She graduated from Stanford University and then went to Duke University to complete her medical doctorate while also getting a master’s in public health from UNC. Eventually, she returned to Georgia and did her Emergency Medicine residency at Emory.
After getting married, being an emergency medicine physician, and having her first 2 children Dr. Tiencia James began to miss the competitive side of running. It was in 2010 that she got back into racing and decided to train seriously for a marathon. She did her first marathon at Disney in a time of 3:22 qualifying for the Boston Marathon. The following year, at age 33, she finished the Boston Marathon in 3:11. Over the next few years, she continued to race long distances. After having the third child, she was looking for a different the challenge, something new. Somehow, she decided that she wanted to try long-distance triathlons. She hired a coach and after completing The Great Floridian and then Ironman Chattanooga soon after was hooked.
Since then, James has qualified for many Ironman World Championship races in the 70.3 distance. She has been determined to use sports and athletics to get closer to her family and not allow it to push them apart. She often will find ways to involve all her kids in her training and for most races, they travel together as a family. It has been a great way to see the world together and to show her kids that life has no limits.
Life has gotten a bit crazy, especially over the past two years, being a wife, mom of three kids and an ER doctor in the middle of Covid while also trying to keep up her training. She reached a major personal goal this past year. After more than 6 years of trying, she finally qualified for the Ironman World Championships in the 140.6 distance at the age of 44. She has been told that she is the first black female to qualify based on finishing place in a qualifying race (as opposed to legacy or slots awarded for charity). When she started giving away her ER shifts so she could go for a bike ride, she knew that she had to find a way to follow her heart. After losing her 45year old brother unexpectedly this past December, she really had to rethink her priorities. We only have one life so why not take chances and go “all in” on your dreams? This May, she decided after 15 years, to step away from the ED so that she can train for Kona, spend more time with her family as well as starting two entrepreneurial businesses-one in real estate and the other in high-performance endurance athletic consulting where she hopes to combine her knowledge of sports physiology, nutrition, and medicine in order to figure how to make endurance athletes better. She is not sure what the result of this will be for her, but she is very excited about this next chapter of her life.
TJ Bryan is a career educator, an author and a runner who continues to run well into her seventies. TJ is a member of a small group of women over 70 who run in marathons. She is a rare African American woman competing at this distance. After TJ retired from a 30-year career in higher education, she became a runner. She was 64 years old at the time–hardly the point at which most people embrace a demanding sport. No one was more surprised than she was when she demonstrated ability as a runner at a wide range of distances. At 78, she has completed 53 races. Even more impressive are her ten marathons and qualifying for the Boston Marathon on eight of these marathons.
Dealing with injuries and how they tried to derail her running.
TJ speaks about her most memorable races.
What’s on TJ’s bucket list?
What motivates TJ to run, and some of her fears.
Some wise words from TJ.
Guest Bio
Born on August 21, 1945, T. J. Bryan is a member of a small group of women over 70 who run in marathons. She is a rare African American woman competing at this distance. After T. J. retired from a 30-year career in higher education, she became a runner. She was 64 years old at the time–hardly the point at which most people embrace a demanding sport. No one was more surprised than she was when she demonstrated ability as a runner at a wide range of distances.
From 2009 to 2019, T. J. completed 53 races. Regularly, she won age-group awards irrespective of the distances—in 5Ks, 10Ks, 15Ks, half marathons, and marathons. Of her races, ten were marathons—eight of which she ran fast enough to qualify for the Boston Marathon. This marathon is one of the most prestigious 26.2-mile races in the world because competitors must qualify by running fast times in earlier marathons and must be accepted before they may register.
Initially, T. J. planned to run in the Boston Marathon only once. She changed her mind and registered five times. She ran the race three times. Injury prevented her from competing in the April 2013 and October 2021 versions of the race. T. J. has written about running in two books. In Saving Myself: A Running Memoir, she captures her running journey. The memoir is available through Amazon. Readers praise this book, citing its honesty and its inspirational qualities. In her five-star novel titled Black Girl in Red, White, and Blue America, T. J. devotes several chapters to her main character’s late-life running experiences; these sections are based on her own adventures.
Before retiring and becoming a runner, T. J. served as a professor, academic administrator, and university chancellor. Her academic credentials include bachelor’s, master’s, and PhD degrees in English language and literature.
Connect with TJ Bryan
Send TJ Bryan an email through tjanebryan@gmail.comand at authortjbryan@gmail.com.
Bernard Lyles is the founder and director of Tri-Masters Chicago and is better known in the sporting community as the ambassador of the sport of triathlons. He has been instrumental in inspiring hundreds of African Americans into triathlons over the last three decades.
Bernard founded Tri-Masters Chicago in 1990 and began a program to train youth in fitness through triathlons in 1992 dubbed the Tri-Masters Sports Initiative training over 2800 youths at the time of this interview. He also had a hand in the foundation of Team Dream in 1987 aimed at training women of color in triathlons.
Today we look at the ambassador’s journey in triathlons, through his coaching career and what legacy he hopes to leave behind. We dive into the triumphs of seeing his students thrive and the challenges of getting funding for his organization.
Episode Highlights:
A brief overview of Bernard’s illustrious career.
Losing his job, and using running as a coping mechanism for the resulting depression.
The first marathon and reminiscing on the marathons of the 80’s and 90’s.
Running 40 marathons, some of the most memorable.
From marathons to triathlons and getting leptospirosis.
Starting Tri-Masters Chicago and some success stories.
Obstacles keeping the black community from Triathlons
The challenge of funding the Tri-Masters program.
What legacy does Bernard want to leave behind.
Guest Bio
Program Founder and Executive Director, Tri-Masters Chicago Bernard Lyles is known internationally as an ambassador of the sport of Triathlon. Bernard has been instrumental in hundreds of African Americans taking up the sport of Triathlon.
His passion for the sport of Triathlon and his interest in teaching the sport to African-American youth athletes led him to found Tri-Masters Chicago in 1990 and Tri-Masters Sports Initiative Programs a youth program focused on promoting fitness through Triathlon training in 1992. Now into year #31 (2022) Tri-Masters Sports Initiative Programs have trained over 2800 youth in physical fitness and competition of the sport of Triathlon.
In 1998 Bernard co-founded Team Dream, an adult organization that introduces women of color to the sport of Triathlon. The most recent initiative developed and coached by Bernard is a learn to swim in open water group named “Seals Team”. Created in 2020 to keep team members active during the Covid-19 pandemic Seals Team members learn the fundamentals of open water swimming, safety and advanced training needed to compete in open water competitions including Triathlons.
Bernard has years of experience in the health and fitness industry as a personal trainer working for establishments such as Hyde Park Athletic Club, Bally Total Fitness and L A Fitness. Bernard also served as the Intramural and Recreation Coordinator for Chicago State University.
His formal education background includes an Associate in Applied Sciences Degree in Automotive Technology from Kennedy King College, and Bachelor of Arts in Health Physical Education & Recreation from Chicago State University.
As a First Choice Fitness Leader (an at-risk youth fitness intervention training program sponsored by the Chicago Department of Public Health) Bernard is an active member of the community volunteering numerous hours with youth organizations throughout the city for over three decades. These organizations include Chicago Public Schools, Inner Visions Youth Mentoring Program, Mercy Home for Boys & Girls and the Chicago South Swim Club.
Bernard is also associated with several professional associations and teams.
USA Triathlon Association.
US Lifeguard Association.
Professional Association of Diving Instructors. (PADI).
Major Taylor Cycle Club Chicago.
Men Run Deez Streets / Running Chicago
Bernard Lyles’ sports and recreation accomplishments include:
First Amateur to appear on the cover of American TRI – a worldwide publication in 2002.
Competing in and completing over 200 Triathlons from sprint distance to the Ironman.
An accomplished Triathlete and Marathon runner Bernard Lyles was invited to and competed in Triathlon’s premiere event consisting of a 2.4- mile swim, 112-mile bike and 26.2-mile run, the IronMan World.
Championship in Kailua-Kona, Hawaii on October 3, 1998. (15:01:42) IronMan Wisconsin 2002 (14:36:26).
Completing 40 Marathons, including 9 Boston Marathons: Personal Record is 2:54:21(Chicago 1985).
Power Bar Elite Team Member in 1997.
1998-2000 Saucony Sports Team Member.
Invitation and participation in the 1995 Dave Scott Triathlon TrainingClinic, Vail Colorado.
USA Triathlon Certified Race Director 2009.
President of the Rainbow Road Runners Club 1984 – 1993.
Red Cross Certified Water Safety Instructor.
PADI Certified Rescue Diver.
AWARDS
2016 President’s Council on Fitness, Sports and Nutrition Community Leadership Award
Person of the Year in 1993- Windy City Sports Magazine
The Jamaican Consulate’s Leadership Award for Commitment to Excellence (promoting youth sports in Jamaica)
Chicago Marathon 2016 “Pat Rhodes Award” for Volunteer Excellence
2001 International Olympic Committee Diploma (for remarkable contribution, as a Volunteer, to the development of sport and Olympics and to the promotion of friendship and solidarity among people).
Numerous Features on TV, magazine, books, social and newspaper media
Numerous Peer Awards, Running Club, Cycling Club and Community -Awards
I was unfortunate to learn that my friend and fellow triathlete, Darrell Freeman Sr. had passed on the evening of June 28 2022. This episode was very difficult for me to record with all the memories of the Algae Dancer flooding me. I only ever met him twice but we kept in touch on social media and we were arranging for me to host him on this podcast when I received the bad news.
Darrel was the first person in his family to graduate from college and somehow he became a self-made millionaire, a pilot, and a two-term chair of the Nashville Area Chamber of Commerce.
After achieving a GPA of 1.234, he transferred to Middle Tennessee State University and ultimately graduated with a master’s. Armed with his wife’s $2,000 credit card, he built an IT business from a closet to eventually sell it for twenty million dollars. He has invested and mentored in many other companies and hosted an airborne podcast named Cockpit Conversations.
In triathlons, I knew him as a member of the Tennessee crew so called because they always travel as a pack. He has completed 10 full Ironman races and used sports as an analogy to life. He believed that business is about perseverance just as it is with completing an Iron Man Race.
Episode Highlights:
First meeting Darrell at Ironman Chattanooga.
Second meeting at Ironman Ohio and the Algae Dancer.
Keeping up with Darrel on social media
A look at Darrel, the man and how he came to be.
Some wise words from Darrel himself.
Fare thee well Darrel, we miss you
Did you enjoy today’s episode?
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