Ten Questions with Tom Raffio

Recently I had the opportunity to interview Tom Raffio, CEO of Northeast Delta Dental, and local race extraordinaire. I first met Tom several years ago at a race which would turn out to be his second of the weekend! And that is a typical weekend. When he's not busy with his work, or all of his amazing philanthropic work, you can probably bet he's at a race. Without further ado, here's my interview:

Amber: Tom, thanks for taking the time to sit down and talk with me. You are a running machine! There isn't a race in the New Hampshire area I can go and not see you. Have you always been a runner? 

Tom: Actually, not really. In High School I played what was then the traditional sports (football, basketball and baseball) and I also played baseball in college.  I dabbled a little in running for years, including high school when I wasn’t doing the traditional sports, but I really didn’t get serious as an adult runner until 2003, when I connected with trainer Tom Walton, and began to sign up for races every weekend, and also helped develop and support the Capitol Area Race Series, that now has been going on for 11 years.  I soon realized the running community is filled with really nice people, and a great avenue to also communicate our oral health mission.

Amber(guiltily trying to remember if she flossed this morning, redirects the questioning back to racing): It seems like you are at every race that I go to in the New England area. How many races do you do a year?

Tom:  In 2015 I did 103 documented races, mostly 5ks but also some 10ks, 5 milers and half marathons.   I did 93 races in 2014 and fellow racer David Audet (who does many races every year at elite speeds) said I should  try for the century mark in 2015, so that was my challenge.  In order attain 100+ races, Dave and I needed to do  three January and February race series in  Tewksbury, MA, and also in Peterborough and Nashua.  We did it!

Amber: With racing so often, how do you view each race? 

Tom: At age 59, I always look at racing as process and camaraderie, and that some days you may not just have “it” even with optimal training and sleep.   So, on those days when I’m sore or not feeling well, I simply push through and know that I’m fortunate to be able to run and have fun, regardless of my time.  And, at the end, I get to visit with great running friends who encourage me no matter what my time.

Amber: With all that running, talk a little bit about balancing work and running. 

Tom: I work and I work out, and I love both.  I schedule in work outs (running; cross fit; boxing; racquetball; aerobics) right in my work calendar, and I encourage my employee colleagues at Northeast Delta Dental to do the same.

Amber: In one word, describe yourself. 

Tom: Supercalifragilisticexpialidocious.   (Just kidding; perhaps go with genuine.)

Amber: Haha. I am more of Song of Music girl myself. Moving on to your work, what do you like best about it? 

Tom: I love my employee colleagues and board members  - so, in short, the people.

Amber: I have heard nothing but good things about Northeast Delta Dental. In one sentence can you tell me about your mission. 

Tom: To be a world-class benefits company that is community focused.

Amber: You and NE Delta Dental seem to be involved in so many races. How many will you be participating in during the 2016 season? 

Tom: The Capital Area Race Series; the NEDD Mount Washington Road Race; the Beach to Beacon; the Millennium Running Series; the Arthritis Jingle Runs; Thanksgiving double (Bow and Bishop Brady), and various other well-known races such as Cigna and the Rock in Race, but my total will be more like 75 as I did more cross training and skiing in Jan and Feb than races.

Amber: 75 races! Amazing! You have had quite an illustrious career, what is one accomplishment are you most proud?

Tom:  Helping to raise four children who have grown into fine young, healthy and educated adults.

Amber: Okay, I've put it off long enough. Tell me about flossing. How often should I really be doing it? 

Tom:  Generally, twice: once at night and once in the morning.  Sometimes a third time (we carry floss in the rest rooms at Delta Dental) if I feel like I need to.  Brushing and flossing in between visits to one’s dentist, plus fluoridated water, are keys to excellent oral health.  And you cannot have good overall health, without good oral health.

Amber: That is true. I've actually several research articles looking at cardiovascular risk factors and saw oral health as one! Okay so now on to more serious matters: What's your favorite Chris Helmsworth movie? 

Tom: Thor[I'm just kidding, the question was: if you could be any super hero, who would you be?]

Amber: Tom thank you so much again for your time and all of the support you and Delta Dental give to the running community. And for the flossing tips! I'm heading home right now to do just that! And I am sure I will see you soon at a race. 

The Importance of the Local Charity Race

If there can only be one race on my schedule each year, it's the Rock N Race. It may not be the most competitive or fastest race and it's not even a triathlon, but I always want to be a part of it. The reason is because it's my community's main fundraising event for the Payson Cancer Center at Concord Hospital. The amount of good that place does is AMAZING! I have seen this with my patients I have worked with and in the people in the community. 

If you are not doing anything on May 19th this year, I highly encourage you to run too:)

Below is more details on the race and if you register soon they will even customize your race T-shirt! Ohhhhhhh! While there may be no such thing as a free lunch, your Rock ‘N Race registration does entitle you to a free pasta dinner at Concord Food Co-op on Wednesday, May 18 from 5 – 6:30 PM. 

It's not just taxes that are due by April 15th, you also have to register by then to get your customize team T-shirt! 

The Deets: 

Event Date: Thursday, May 19, 2016
Event Time: 6:00 PM
Event Location: Concord State House Plaza

For more information visit their website or call them at 225-2711, ext. 3076.  Remember ALL proceeds from the Rock ‘N Race are directed to Concord Hospital Payson Center for Cancer Care.

Hope to see you there! 

On Training, Smiling, Nutrition and....Jalapenos!

I recently did a FUN webinar with super nutritionist guru Johanna Voss. Check it out.... I promise you will learn a little and laugh a lot!

Here is the link: WEBINAR

Slam Dunks and 8 Lappers

January goes down in history as the month I stepped out of my comfort zone.  If you recall I had this crazy idea to train and race an indoor mile. After the Ultramarathon last year and 6 years of racing Ironman I was craving some FAST!  Now, don't get me wrong, even my Ironman training is sprinkled with some high intensity run and bike workouts but I wanted something different. I wanted to challenge my mind, muscle fibers and lungs.

As it turns out, training and racing the mile came second on the 'Tackling a New Skill' list. My good friend Jeremy Woodward went on a mission to raise money for Tedy's Team which is the team he will race for during this year's Boston Marathon.  Jeremy is a ROCKSTAR and always seems to brew up fantastic ideas.  He set up a fundraiser event that involved 15 mortals from the Concord community teaming up against the star-studded Harlem Wizards.

I was CLEARLY the the ringer of the team standing only 5 feet tall. What I lacked on the vertical side of things I made up for 2-fold in feisty-ness.  I was so confident of my ball handling skills and lateral movements that during warm-ups when a Wizard slam dunked I purposely threw up a brick. When a Wizard spun the ball on their finger tip and dribbled it through their legs I proceeded to dribble the ball off of my foot.

Those poor Wizards had no idea they were getting bamboozled by a honey badger...

The pictures are slightly blurry - but you get the idea. And if you are indeed seeing through my BS you know the only thing I demonstrated was that 7 years of linear training does NOTHING for your basketball game.

On to the next 'Get Out of Your Comfort Zone' task: THE MILE.

 From Left: Kelsie, Dash, Kanoa, Amber, RY, Dad, Rachel.
Editors note: My friend Kanoa is indeed 7 feet tall. He is presently applying for a spot on the Harlem Wizards.

The training leading up to this 8-lapper was FUN! A few days before the race when I was feeling sorry for myself for contracting bronchitis, pneumonia and a super bug I realized that the 9 weeks of  specific speed training had been the real treat.  And not all was lost because I was healthy enough to race and I really believed I deposited a large amount of run efficiency in the bank after the short quick track workouts I added to my routine over the past 2 months.

I also peer pressured my friends, Kanoa, Ry, Rachel, Kelsie and my Dad into racing so it was going to be a wild and crazy time no matter I only had partial lung function.

I'm participating in the USATF All Terrain Runner series this year so BEFORE I raced the mile with bronchitis and pneumonia I chose to race the 3K.  I never said I was smart.

The gun went off for the 3K and I was surprised at how quick my turnover felt.  I had spring in my legs and I felt good!  I jumped right to the front and went through the mile in 5:19.  But as it turns out, one does require oxygen to keep the leg speed going and that my friends was the kicker.  Legs felt great and lungs felt like I was trying to suck through a small inefficient straw.

When I hurt and times get tough I make practice of repeating how much I love the pain of racing and that even though I *think* I'm suffering I can always push a little more. It was also so nostalgic to be back racing on the indoor track again as I spent 5 years at Northeastern making left hand turns.

As we speak I am currently scouring the internet for another 3K/mile challenge when I have full lung function.

However, I am 100% shamelessly retired from my short-lived basketball career...

And as always, a HUGE thanks to my sponsors and partners who let me WAVE MY CRAZY FLAG!!!

DELTA DENTAL, VELOCIO, RUDY PROJECT, MC CYCLE AND SPORT, INFINIT NUTRITION, ACIDOTIC RACING, PBM COACHING

 

THE MILE

How we see the world is created by our past experiences.  In 2014 I had a very successful season and I recently spent some time looking back at that training model and I almost e-mailed my coach to propose we do the exact same thing to prep for 2016. And then I had a brilliant idea.

'Just got a brilliant idea' face

Training is complex. Training to excel at 3 sports is even more so.  I can’t help but have faith in my 2014 season build up, what worked, and who influenced me along the way.  But I want to grow as an athlete.  And I’m talking about on all levels. It is not just about getting faster and stronger. It’s about training the mind. Thinking outside the box and avoiding the default to our comfort zone.  

It seems obvious but we are all biased toward favoring what we know, what we believe in, who influences us, what we excel at. Perhaps that’s why my intelligent strength coach friends live in a world of sets, and reps and are confused in regards to the point of my Saturday Long runs.

Church of Saturday Long Run

I prefer certain workouts prescribed by my coach because I am biased towards them. Where does the bias come from?  Probably the workouts I enjoy are because those are the ones I excel at.  These workouts in turn make me feel strong and that feeds the cycle.  But is that what I need now?

Being biased is not ALWAYS a bad thing. Learning from what has worked is obviously important.   Just as important is learning from poor performances or injury and avoiding what did not work.  But I don’t want to get stuck in a rut, defaulting to my comfort zone.  I am branching out for a little winter side project and this excites me!

So what is all this rambling about? I know you are all on the edge of your seats. This winter’s project (along with training 15-18 hours per week for the old Ironman thing) is entitled the MILE CHALLENGE. 

DISTANCE: Race an indoor mile on the track at the end of January

GOALS:

 - Break 5 min ( please refrain from laughing)

- Wake up some hibernating fast twitch fibers

- Delve into the unknown

- Get comfortable being uncomfortable

Who is with me?!?!? ;)

Editors Note: After this post was published Amber completed her first mile workout involving repeat 200’s.  Her hip flexors remain intact.

Follow along this winter to see if I CONQUER THE MILE!!!

And I can't sign off without giving a MASSIVE thanks to my sponsors this year:

DELTA DENTAL

VELOCIO
MC CYCLE AND SPORT

RUDY PROJECT

INFINIT NUTRITION

BEET PERFORMER

ZONE 3 WETSUITS

ROTOR

DO WORK

I love cycling. But I didn't particularly want to ride my bike a total of 7.5 hours this weekend.  I begrudgingly wiggled into my VELOCIO wool socks, Wyman Signature RECON overpants, Wyman Signature thermal bib short, Wool Long Sleeve, Wind Vest, Riding Jersey, cycling hat, cycling shoes, Velocio Zero booties. Done.

And then I had to PEE.


It snowed here in New Hampshire.  The thermostat never clocked in above 38 degrees.  My toes were the first to tell me that.  They were frozen. I ran off the bike and my little feet felt more like little ice bricks.   

DO WORK. 

I love my BIKE. On most weekends, all I need is my bike, the workout, the outdoors and I am a happy camper.  I follow the training and keep to the basics because I know that is when fitness comes around.

Pretty! And then it snowed.

Fitness is stubborn and won't give in easily.  It has dogged determination despite your best efforts.  So you must put yourself in a position for fitness to find you. Everyday.  It's really no use to hope or to day dream.  You can't hope for fitness but it is attracted to the distinctive stench of sweat.  Put your nose to the grindstone and do the work. Even when your toes freeze.  The tough work you undertake will eventually pay off to the extent it may actually turn your life around.  And it is NOT simply a chance-thing.      

Done hoping for fitness? Ready to DO WORK? I am accepting applications for coached athletes now. 

The Triathlete goes to Green Mountain Stage Race

Timberman 70.3  - Character Reveal-er!
On August 16th I raced Timberman 70.3.  It was the much anticipated debut of the brand-spanking-new Velocio Speedsuit.  The plan was to go super fast with a smile and give credit to the Velocio Gods.  I have had more than enough time to digest what happened so here is how it went down.

I had a solid swim. I fought like a little honey badger to stay with the front pack.  I got out of the water in 5th and planned to bike hard to stay in good striking position.  I soon discovered that this would be one of those races where EVERY pedal stroke was an effort. Every step forward took too much work.  I felt lucky though. Racing for me is love.  It gives me energy that ties everything in my life together.  But it is one thing to race when the body is naturally flowing and gliding forward and it is quite another to race when you feel like you are biking with a monkey on your back.

But here is what I know. You've got a good thing going if you can mentally stay in the game when the physical body is cramping and crying, the breathing is labored, and the quads are quivering. You've got a good thing going because these kind of struggles don't build character, they reveal it.

Look at the smile. Not one clue I was about to embark on a 70.3 pain train.

  

GREEN MOUNTAIN STAGE RACE - Cyclists are NOT weenies.

A 4 day bike race in the hilly heart of Vermont sounded like one hell of a good time. I got the OK from the boss (Kurt Perham), packed the car and headed off with high hopes of building some biking mitochondria and channeling my inner quadzilla.

This stage race proved to be 'what it is all about.' And I don't mean it's all about winning. Don't get me wrong. It was way cool to win my very first crit AND overall stage race.  But 'what it's all about' is the journey, the detours, the new friends, the croissants (!) and the route that led there.  The awesomeness and the low points.  The roller coaster of sport.  I had a plan this March to re-qualify for Kona as a pro. It didn't happen. So I adjusted. I raced an ultra trail race, I kept my chin up and head down. I embraced the daily training grind.  

Stage 1: The Time Trial

OWWWW!!! OUCH OUCH OUCH.  Time trials hurt so badly it makes me want to say mean things but I won't.

I won by 11 seconds.  And I won only because of my VELOCIO speedsuit.  This is a proven fact.  

That is all I have to report after this first stage.  Also, you should get yourself a Velocio speedsuit.

Stage 2: The Circuit Race

I entered this stage with the yellow jersey.  The yellow jersey (a.k.a humongo jumbo target on your back).

All I wanted during the circuit race was to snag the Queen of the Mountain title. Mainly because the polka dot jersey is the BOMB. (Yellow is not really my color and we all know I am very fashion forward).

However, it has been proven time and time again that the faster I race the dumber I get. Bigger quads = smaller IQ. So with this in mind, it will make perfect sense to you that my plan would be to ride at the front of the circuit race for as long as I could and then sprint up the mountain to take the polka dot prize!  

After 20 miles of drilling the pace and covering every surge I thought: Good lord, I'm only half way done and I'm smashed.  It was also at this exact moment I saw the gigantic sign at the base of a mountain for the QOM challenge. DOH! Time to sprint uphill. See what I mean about the IQ thing? Thank goodness for Infinit. 

I chugged a full strength bottle and went for it.  

Won by 2 seconds. 

Proceeded to draft my dumb a$$ to the finish.  

And then fell fast asleep that night in my polka dot jersey. Mission accomplished.

Stage 3: The Road Race

The road course was ferocious! Cyclists are NOT weenies.  The course had 3 Gap crossings.  The first crossing is via Middlebury Gap where the steepest grade is 18%.  Eighteen percent.  Sounds bad, huh? Well it is until you realize you have a 4K finishing climb with the steepest pitches of the day at 20% over the App Gap. OWWWWW!  While you're crying uphill the final pitch is lined with hundreds of cheering spectators to witness the cyclists as they nearly self destruct. 

Prior to the start I realized that I was practically an open book to the girls I was racing.  They knew a few things for sure.

1.) I was very, very dumb and will pretty much take the lead any chance I get.

2.) I had could push some watts but had absolutely NO wits. 

But what they didn't know was HOW MUCH DID I HAVE LEFT IN THE TANK!

Unfortunately, that is something I didn't know either. 

The start gun sounds and we all pedal like good pals through the neutral start section.  It was about 2 miles of 'no racing allowed' so I just tried to breath, and drink and convince myself to stay controlled until Middlebury Gap.  I used EVERY bit of self control I had. Off in the distance I see a sign for 10K to top of Middlebury Gap Queen of the Mountain Challenge. I was LOVING these 'within the race' races. Time to make these quads burn.  I took off at the sign and went for the win up and over the gap. But I didn't stop there. I had opened up a 3 min lead and decided to time trial away in a solo effort until I either imploded, or got caught.  

My lead car and moto were AMAZING.  They gave me updates on the chase pack behind me every few miles. I was feeling confident as I started to gain more and more time on my contenders. 

My confidence grew each pedal strong. I started to believe I could hold off the pack with a solo effort.  There was part of my that wanted it so badly. I loved being chased. I wanted to hurt and make the girls behind me hurt. And I wanted to win.  Suddenly I hit a dirt/off road section and immediately my lead car yelled: Move over! They are coming to pass.   

I was deflated. They caught me.  

Thirty seconds later a hundred quads came charging passed me.  The power in the group was unreal. I held on to my bike tight and pedaled like crazy, barely able to see with the dust from the dirt road being kicked up everywhere.  Screw winning now I was praying, eyes closed, that I would make it out alive.

Moments later I felt a pat on my back and male voices yelling: Up, Up, Up!  I open one eye (pleased that I was upright and pedaling) to see the male PRO pack riding away. 

I still had the lead and was at the base of the hardest climb of the day: App Gap. I knew at this point I had a 6 minute lead of the chase pack so I decided to enjoy the views and the climb.

   

Stage 4: The Crit

Very nervous going into this gnarly loop.  It was bike racing on steroids. All out sprints, crazy corning and bumping your cyclist rival if you moved off your line even a hair.   The announcer said it perfectly when he shouted: Look at this! Amber, the triathlete, has never had to corner in her life and she is leading crit.

You know what my secret was?

Just close the eyes tight before entering every turn. Yep.  Takes fear right out of the game and then it's all gravy from there. (Watts NOT wits...remember?)