After two years of thinking about it, decided to invest in a road bike. Very happy with my choice. I’ll be doing my first duathlon next month. I’m also looking forward to balancing my running with a lot more cycling, strength training, cross training and mobility work. #running #cycling #duathlon

3.0 Out now!

Testing @backpackstudio.bsky.social

Latest Substack article. #running #runner #runcat

She was 63, squatting deeper than most 30-year-olds. Meanwhile, I was treating people her age who couldn't get out of bed. That contrast broke something in me.

This past Sunday, I completed my 11th marathon. It never gets easier, I just get more familiar with the distance and how to handle it. As a recreational runner, every mile demands grit, patience, and belief. Each step reminds me I can endure and finish what I start. Grateful! #running #runner

I’m at the gym. A young man just asked me to spot him on his 225 bench press. I appreciate that he had confidence in this OG. That kind of trust is built over time. You don’t have to say a word, people feel it. Strength isn’t just what you lift, it’s what you’ve built. Still showing up! LFG!

Most people think they’re discovering who they are. But often they’re just accepting a definition that arrived pre-installed...family, culture, algorithm, accent. Whoever wrote that script still collects rent. Define yourself, or be defined.

Check out my new article on Substack. #running #runner

RIP 😔 #runner #running

My 400M race at the Tidewater Striders indoor meet. This race was my fav back in High School. Grateful that I still get to toe the line many decades later. Not as fast but still showing up. #runner #running

BREAKING: The Department of Education has ended its directive that attempted to restrict diversity, equity, and inclusion efforts in schools nationwide. This is a victory for academic freedom and education equity.

Someone has sure already made this observation but the fact they can convert all those empty warehouses into prison camps means they could have converted them into housing, community centers, job training centers or, hell, libraries or schools all along. It’s always a matter of will not resources.

I asked @barackobama.bsky.social if aliens are real.

Great sitting down with Brian Tyler Cohen to talk about everything from the courage we saw in Minnesota, to how Democrats can be true to our values and get stuff done, to how we’re building a community of changemakers at the Obama Foundation. youtube.com/watch?v=uI-hgSE5QIw

“The next step is to fascinate fools and muzzle the intelligent, by emotional excitement on the one hand and terrorism on the other.” — Bertrand Russell, Freedom and Government (1940)

Sometimes I want the simplest possible image. A tree in blossom. A creature. A moment. That’s all……. #ink #cartoon #irishartist #simplicity #interiordesign

Sounds great! A Bluetooth keyboard might be useful in that setup as a remote mic trigger. If cool we’d love to add that to our equipment forum. It’s a ghost town now but would love to collect real world gear tests there: bossjockapp.com/board/viewfo...

A caricature of me as generated by ChatGPT based on what it knows about me, then animated the photo with Grok AI. 😎 #running #ChatGPT #podcasting #contentcreation #AI

Testing @bossjock.bsky.social app and the Shure MV88+ Mic. #audio365

Recently upgraded to the 17 PM. New audio features include: • Improved spatial & stereo recording • Audio Mix for cleaner dialogue • Wind noise reduction • Voice Isolation + enhanced processing #audiomo Result: clearer voice, wider soundstage. 📄 Apple specs: www.apple.com/iphone-17-pr... 📱🎧

Memories from my marathon training block in 2025. Follow the YouTube channel for more running stories. #running #runchat #runningmotivation #marathontraining

Excerpt from my short interview with long time Tidewater Striders member Dwigt Kane. #runner #running #runchat

Strike, fellows, strike

Testing @bossjock.bsky.social app. Captions. @tacomancini.bsky.social

Open-in works and that sends/imports it into the recordings library. Loading direct to the cart via the files browser is a bit less permanent and is removed from bossjock storage when it’s ejected from the cart. Love those @freakyfwoof.universeodon.com.ap.brid.gy tracks!

This is a test of @bossjock.bsky.social app.

NYC Marathon 2025 done. 3rd NYC, 9th marathon. Grit over comfort, lessons over limits. Onward! #TCSNYCMarathon #running #runner

“Balancing running and life isn’t about perfection, it’s about alignment. When I care for my mind, body, and spirit, training feels less like another stressor and more like a source of strength.” #running

Val recently ran the Montreal marathon in 2:33:28 a new personal best. I told him the best was yet to come when I interviewed him last year. #running #runnerschat

175 lbs 6 X 6 #strengthtraining

Not to impress But to express

New Blog Post… #running #runchat

Swirling motes of dust Float on a slant of sunlight Through an open door #Haiku

Beautiful morning to catch a sunrise and go for a bridge run. #easyday #runner #running #insta360

My spoken word poem about running, but really… it’s about life. The miles. The lessons. The battles we fight along the way. Pushing past the pain, not just to finish but to become. “The Road Gives Back” ©️ - Ray Garraud #running #runner #spokenwordpoetry

One of my fav Prince performances.

Hot sun and warm sand palm trees sway in the cool breeze a backdrop of blue #Haiku #poetry

My second time running the NYC Marathon in 2023. Every mile still felt like magic. The energy, the crowds, the city… Unforgettable. 🗽🏃🏾‍♂️ #NYCMarathon #runner #running #runchat

Quick video clip from my 2024 Above the Clouds 5K run at the Dismal Swamp in Chesapeake. A little racing, a lot of good vibes. Solid day on the trail. #runner #running #runchat

Bumped into someone I hadn’t seen in 35 years at the supermarket. We caught up for a few minutes, shared life stories, and exchanged numbers. I’d searched for him in previous years on social media to no avail. Running into him like that felt like the universe giving me a little nod. Truly grateful.

Finally, justice. Too many channels profit by reuploading other people’s content — often earning more than the original creators. That kind of system needs to change. vqv.me/NbS

Why I Still Blog In a world of soundbites, I blog to slow down. To reflect. To go deeper. It’s a space to tell full stories that won’t fit in a caption or a clip. It’s where I can be honest, imperfect, and real. In all the noise, blogging feels like a quiet rebellion.

“Beware of mind-forged manacles” The quote is from William Blake’s poem “London”. (1794) In the poem, Blake suggests that much of human suffering is not just from external forces, but from internal chains shaped by society, institutions, and our own acceptance of those limits.

Just me in the flow… Letting the current carry me and my thoughts.

Box jumps aren’t just for athletes—they build explosive power, torch calories, and strengthen your legs, core, and mind. Great for runners, lifters, or anyone chasing performance and balance. Start low, land soft, and step down. #running #Fitness #Plyometrics #BoxJumps

If you know the history of #AudioMo you’ll know that if you want to keep in touch via audio with the #AudioMo community just use the #Audio365 hashtag. Also you never know we might spring an #AudioWk on you all this year (#AudioWk = Audio Week, a flash bang AudioMo)

#audiomo Day 30

#audiomo Day 29

From my *whispers from nature* collection. #haiku #vss365