One Month Fitness Challenge: Day 22

Sorry to those of you who are hoping for anything different than last week’s progress report (progrep for short….not really I just made that up). Let’s just get into it, shall we?

It’s been three weeks and to recap, these were my goals for September:

  1. Run 75 miles in month of September
  2. Do 30 burpees each day (or do 900 in month in case of missed day or two)
  3. Attend no less than 2 Crossfit classes each week (exception Ireland week)
  4. Lose 5-7 pounds (though, I’d be OK if I didn’t reach this goal until race day 10/15)

So, progress check.


So I’m not exactly jumping over the moon about my progress, but I’m not super down on myself either. I’ve logged 15.5 miles since last Thursday. I’m finding it’s difficult to get in two days of crossfit and really get a lot of miles in without exercising every day of the week. I did run a 9.5 mile this past Sunday (pace around 8:00 or 8:15 per mile, which is about where I want to be for longer runs). My biggest challenge is getting up in the mornings to run. I wish I had better will power to just force myself to get up and get out there, but I am really good about waking up in the middle of the night to go to the bathroom, and deciding THEN that I am going to sleep in, so I change my alarm to my normal wake up time. Wuddaya gonna do, ya’know?

I’ll say this: I don’t think I will achieve 75 by the end of this month, but I think it’s possible to get 75 miles before Canada on 10/15.


Hey look over there! See that thing? Focus on that and let’s move on to the next section!


Crossfit going well.Have been solid about going twice per week and I’ve noticed some gains in my overall strength. I’m nowhere near where I want to be strength-wise, but I believe I’m getting there. There are little things thought that excite me for my two races next month.

My grip strength has improved. I’ve probably mentioned my biggest takeaway from my first Spartan Race was that I needed to work on my grip strength. I feel much more confident now than I did a month ago thanks to crossfit and some at home exercises Kelly and I do that my grip strength is close to where I’d like it to be.

I also like to play around and climb on the rig after we do crossfit. I feel when my energy is low, I like to get a sense of how well I am pull myself up and around, and I feel very confident that I’ll be able to pass the monkey bar obstacles that I might face. It’s kind of funny, but when Kelly and I were in Cork, Ireland a few weeks ago, we were sitting outside of this bar, and I was looking at this wall and thinking how, if I needed to (b/c you know, sooner or later I might need to), I could scale the wall by hanging from and pulling myself up and over by using pipes, AC units, signage, and whatever else was between me and the roof. Just saying, might need to do that one day…

Lose 5-7 lbs.

So, I am down 2.5 pounds as of this morning from where I was three weeks ago. I’ll make a bigger push the week before the OCRWC to really cut weight, so I think I am on a good path. My focus as far as losing weight has been upping my cardio and just eating a little cleaner (little less drinking, little more discipline when it comes to diet). No major changes planned until race week, where I’ll probably cut way back on bread and cut out alcohol and focus 75% of my diet on vegetables, fruit, and protein.

Current Weight: 170.0 lbs.

Self-Assessed Fitness Level: 8/10

Days run this month: 8 (out of 21)

Miles run this month: 36

Crossfit classes attended past week: 2

Biggest Challenge Past Week: Motivation to get my ass out of bed and run!


One Month Fitness Challenge: Day One

To those of you who read my last blog post, this is the beginning of my one month challenge to ready myself for the OCR World Championships. My goals for this challenge are:

  1. Run 75 miles in month of September
  2. Do 30 burpees each day (or do 900 in month in case of missed day or two)
  3. Attend no less than 2 Crossfit classes each week (exception Ireland week)
  4. Lose 5-7 pounds (though, I’d be OK if I didn’t reach this goal until race day 10/15)

So, I’m not one to chalk it up as a loss if I don’t get 30 burpees in on a single day, so long as I make up for it the next day or two. Kelly and I also plan on going to crossfit once while we’re in Ireland, so it might be possible to get two in that week, but I doubt it since we’re be gone Sunday-Sunday and if we just do it once, well, basically I am not going to worry about it while I am on a bucket list vacation with my wife.

Some things I am going to have to monitor this month to help me reach my goals

  1. Alcohol intake
  2. Carbs during weekday lunches
  3. Portion sizes at night
  4. Sleep (I am figuring to have to run a lot of mornings, so I want to be good about going to bed early enough to get a good night’s sleep and have energy to get up early and run…. Kelly won’t mind this one I don’t think)
  5. Stretching (I know….I know…)

Challenges I foresee having to overcome in order to meet goals

  1. Running boredom (I enjoy running, but I haven’t gotten too creative with my running route, and have a 3.8 mile out and back and a 6.5 mile loop. If I am going to log some miles, I’ll need to mix it up so I don’t get bored)
  2. Football Saturdays/Sundays (drinking, lack of drive to push myself when Lions/Buckeyes play)
  3. Weather (easy to plan to run less miles today than tomorrow, but need to make sure I don’t pile too many miles toward the back end of the month where I might run into some wet days and not want to run)
  4. Injury (being new to Crossfit, there is always the potential for injury, especially if I am trying to run more and do burpees everyday. This is where that stretching thing will help out)

That’s pretty much it. I’m not going to post progress pics or anything, but I’ll keep you updated on some numbers to track in case you were interested in following me along…

Current Weight: 172.4 lbs.

Self-Assessed Fitness Level: 7/10

Days run this month: 0

Miles run this month: 0

Crossfit classes attended past week: 2


How to overcome lacking creativity


Yesterday, I was supposed to write a little doo-dad about Sweat Local Columbus, my wife and I’s (<– grammatically correct BTW) fitness journey, and a little more about ourselves for the blog, Columbus Families. The day before, my wife asked me to write it because, well, writing is kind of my thing. This was supposed to be a short piece (not exactly my forte, but not something I should struggled with) and something that would hit home with some of the readers.

So I wrote the piece.

I wrote the piece and it read like a high school essay.

“My name is Ryan Rauch and today I would like to tell you about why I think health is important. Health is important because it gives me the energy I need to accomplish my goals. I also like nutrition. Nutrition, according to, is the….”

That wasn’t really what I wrote, but it may as well have been. I talked to Kelly on the way home and she told me it was boring and that she’d have to edit it and rewrite it.

It felt like she was spotting me at the gym.

“Here, babe, let me help you pick up that big heavy weight. You just got get a towel and a big drink of water…”

I couldn’t argue with her; I knew it was bad and I know I could do better.


So I started working through my head as to why I couldn’t come up with anything better than some generic B-copy version of something that, of all things, I really do like and care about. I think it all starts with lacking creativity.

I think most writers probably deal with this on a regular basis. I think that overcoming a lack of creativity has to start with self critiquing oneself (call it soul searching if you want, but don’t allow yourself to excuse anything). It’s basically problem solving, right? The big difference is that I’m not really looking for a solution. Creativity isn’t like math, it’s like science: the solution can always be improved upon and can always be made better.

If I’m honest with myself as a writer, my strength isn’t writing straight forward content. I think the things I like most and I believe that people enjoy about my writing is my ability to write like I think, and to allow my personality to come through in my work. When I try to do something that doesn’t sound like me, it won’t read well to anyone that sees it.

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So here’s my plan.

Step one: write this blog. (Check)

Step two: rewrite the piece for Columbus Families, even if it’s already published (who cares if it doesn’t get published, I am going to write it the way I should have written it the first time)

Step three: celebrate because it’s Friday and I am pouring beer for my favorite brewery at Powell Fest tonight. (because if all else fails, I’ll find a little creativity at the bottom of a double IPA or two)



Things I’m Liking Lately – May 2016 Edition


I’ll admit it from the jump: I’m stealing this idea from my wife who wrote a piece a few months back about the things she’s loving right now. Whatever, it was a good idea and now I want to do it. For legal reasons, I’ll title mine “Things I’m Liking Lately” and not “Things I’m Loving Lately” (you never know, she might sue me if we get into a fight later…).

Anyway, this is all about the things I’m into and passionate about at the moment. A lot of these are summer things I have coming up, and others are longer-arcing projects that excite me.

I should also say that these things aren’t in any order.

SLC pic

Sweat Local Columbus

This began as something my wife started as a “wouldn’t it be great if…” and has turned into a pretty big deal. We pretty much laughed at the kiddy-pool idea of starting small, and created an event that will feature a 5k (complete with a police-patrolled route, timing chips, sponsored finish line banner..the works) and an expo that will feature many of Columbus’ local boutique gyms and restaurants. The event is really too big to describe in this blog post, but you should definitely check out the website and come if you’re in town (July 30, 2016). We’ve already received a ton of support from businesses and are excited to put on this event. #SweatLocalCbus

Spartan Wall

Obstacle Course Races

So I have this tendency to fall in love with something then go all out for whatever that thing happens to be. My current obsession is Obstacle Course Races (though I’ve only competed in one race). Still, I am looking up every different race that involves mud and a wall, and I’m trying to find ways to justify driving to North Carolina for a race with my wife (Ashville is only 3 hours further south, and it would ONLY be a 12 hour drive home!).

I’m not going to spend more time on this one because I feel like I’ve driven this one into the ground with Facebook pictures, Twitter updates, and two blog posts on here dedicated to my Spartan Race. Long story short — I’m now following just about every OCR account on Twitter and have worn out the Google machine as far as “top ten races” are concerned.

Fun stuff!



Kind of an odd thing looking at “writing,” but I’m kind of getting excited about writing again. I recently joined a site called “ClearVoice” and they basically allow you to upload some writing samples you’ve done in the past and set a $/word amount for any potential assignments. They then email you opportunities and if you want to do it and the company wants you to do it, you have an assignment.


Anyway, it’s fun to be writing again. I still enjoy writing these posts and Sports Monte posts, but sometimes getting real life assignments about things you have to research and learn a thing or two about is fun.

I did get an “opportunity” to write a blog post about “why polyamory isn’t cheating.” I was considering it until my wife steered me clear. I guess after a certain age, the “I’ll write anything for money” mindset has to wear off. Thanks, babe, for saving me from that one!


I’m notorious for “shopping” online, but never making it past putting things in carts. I probably have expired items in so many digital carts. But recently, I had a look I wanted to pull off for a wedding that’s coming up in two weeks. It’s a navy suit with a Kelly green knit silk tie and some kind of a pale blue, minimal-print shirt underneath. I’ll also have the obvious cognac shoes-belt combo working.

I’m also keeping an eye on some other sites like Gustin and JackThreads. I like the idea of stepping my jeans-game up. I’ve gotten away from the Express and American Eagle jeans phase and am currently in a Levis-from-the-department-store phase. I like these jeans, but I’m intrigued by a really quality pair of denim. Haven’t pulled the trigger on the jeans, yet, but I did make the plunge on a Navy suit!



2016 is still the #YearofTravel, and I am still really excited about Ireland and the on-again, off-again Vegas vacation in August that is currently a full-go! (We have our plane tickets now so I feel confident). We’re Vegasing to help out my in-laws (Hi, Jim and Kathy!) at a PGA show. So, while I still plan to have plenty of fun this trip, it is a business trip and I think Kelly and I are going to have to keep a young, upstart putter maker in check and make sure he doesn’t get lost in the lights (he’s 26ish, will be going to Vegas for the first time, and kind of has that frat-mentality from having met him just the once).

Of course, the headliner for 2016: The #YearofTravel is Ireland and, again, I’ve written about that enough on this page. If you want to know more about that, check out that article. I think those two trips might be all we can handle, but if a weekend adventure, wedding, or some other opportunity presents itself, I might be hard pressed to say no. Because aside from it being 2016: The #YearofTravel, it’s also 2016: The #YearofYes, so I’m trying to say yes to as many things as I can and see what kind of year it was when I look back at it from 2017.

Anyway, those are the things I’m liking at the moment. If you think there is something I’m missing out on, please comment and I will see if it’s something I might add to my list of likes!




Five ways to create balance in your life


In order to find balance, everybody should devote a certain amount of time to a certain number of things. If you work 80 hours every week, then come home and neglect your wife and children, you’re doing it wrong. Likewise, if you devote your weekends to sitting on the couch and watching football until the sun goes down, you aren’t filling your cup with anything of substance.

There are philosophies about finding happiness through anything from tiny homes to positive affirmation (I’ve even listened to some podcasts before big meetings that tell you to say things out loud like “people respect what you have to say; your words are meaningful.” All I could think of was that SNL skit where Stewart and Michael Jordan tell themselves, “gosh darn it, people like me!”).

I am the kind of person who understands something best if it is broken down in front of me. There are things in our lives that change week by week, but if we break it down, we find that our lives can be summed into six core areas: Sleep, Work, Family, Hobbies, Exercise and Religion/Meditation.


Each area requires a different focus and a different amount of effort. Sleep, while requiring the least amount of effort, should be made a priority if you are devoting too much time to another area. If you put more effort into one area and forget another, you will suffer in all areas. For instance, if you are training for a marathon and neglecting sleep in order to keep up with work and maintaining something of a family life, you will suffer across the board. Below is a basic breakdown of how much time in a given week you should devote to each area.

  • 30% Sleep
  • 25% Work
  • 20% Family
  • 15% Hobby
  • 5% Exercise
  • 5% Religion/Meditation

Now, everybody works differently, and it’s up to you to determine how to adjust the above list in order to work for your life, but if you stray too far from one area for too long, you will not be performing at your best. Life balance requires a certain amount from each area, and maximizing each area will allow you to excel in all aspects of your life.

With that in mind, here are five ways to create balance in your life.


Make Sleep a Priority

Force yourself to get seven hours of sleep every night. One of my best friends is one of those guys that stays up until 3:00 a.m. He is also someone who can’t get up in the morning, can’t find the drive to move up in his company because he’s exhausted all the time. (It also wouldn’t be a bad thing to leave the phone on the dresser when you go to bed).

Purge Unnecessary Things from your Life

It’s a natural tendency for humans to hoard things. Sometimes, we can’t control ourselves and end up on A&E. We assign value and meaning to meaningless things. We save birthday cards in drawers, or shove more hangers into closets that are full of clothes we barely wear. If you need an excuse, donate things to Good Will or the Salvation Army. Unneccasary things aren’t always physical things, either. Get rid of cable if you can’t make yourself get off the couch on Saturdays. Whatever it is that you don’t need, consider how important they really are to your overall well being and make a hard decision.

Eat Right

A healthy diet gives you more energy during the day, and allows your body to properly shut down at night. A healthy body allows you to operate at 100% at your job, with your family, and gives you better focus when it comes to meditating or exercising. If you don’t have the self control to cook food on a Wednesday instead of ordering a pizza (again!), then you are enabling yourself to short change yourself in all aspects of your life. Practice some discipline, make a game plan, and make it a priority to make the kitchen the most important room in the house.

Break your Routine

It seems counterintuitive to think that you can find balance by breaking your routine, but by doing things a little bit differently, you will find yourself paying more attention to those things you do over and over when you come back to them. Breaking your routine can be anything from trying a new recipe to going on a vacation to somewhere you’ve never been. Introduce “new” into your life and allow yourself to experience something in a different light.

Learn new Things

Learn new things to teach your kids. Learn new things in the bedroom. Learn new things at work to make yourself a bigger asset (hello, job security). Whatever the reason, learning new things is something you can do across the board to keep things fresh and interesting, and allow yourself to always be improving.

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Balance is something that allows us to always be at our best. If you find yourself to be overly stressed at work, unable to lose weight, fed up with whatever your family life is, or just in a rut and you aren’t sure how to make left from right, challenge yourself to adopt balance in your life. Remind yourself what it is you want and understand that the best way to get that isn’t to run a million miles per hour at it, but to focus on the end goals and make the necessary steps toward them.


How to build an online presence that will pay off in the real world


A mistake I make all too often is that I write about things that have no substance — they’re fun for me to write, but don’t give you, the reader, anything solid to consider after you finish reading. I can write about what I would do if I could relive an hour of my childhood or what kind of a story a certain image might provoke, but the truth is that outside of expressing some personal creativity, the bus stops at that last period.

I recognize that blogging posts like these doesn’t build my personal brand and doesn’t represent me in the way that I would like to be perceived online.

This is the issue with a lot of the content that gets posted to the internet. We live in a generation of picture-swipers that have a hard enough time deciding which filter to use on Instagram, let alone reading to the end of a 1,000 word blog post.

But building an online presence is more than just writing good blog posts or saying all the right things on Twitter. If your medium of choice is Instagram or Snapchat, you can still follow some key considerations that will help you build a strong and successful brand. The big things that need to be considered are:

  • Authenticity
  • Value
  • Inspiration
  • Specificity
  • Plausibility



Being authentic in your blog or social media is paramount in establishing a good online presence. If someone is hilarious in real life, but blogs like a robot I am not going to be all too interested in what they have to say. That’s not to say funny people HAVE to be funny online, but you have to be true to who you are. If the real you and the person you’re portraying don’t add up, people will see through you. As sad as it is for me to say, the reason the Kardashians are as successful as they are is because they are as vain in real life as they are on social media (I say this as someone who has never kept up with any of the Kardashians, but I don’t think my saying they’re a little full of themselves is too far off base).


Value begins and ends with letting go of ego and having a genuine desire to improve what it is you’re doing. In order to make something more valuable, you have to continue learning, improving, and challenging yourself to make a better product. Being derogatory to your friends was great in college, but there is no place for it if you are trying to establish an online brand. Unless you’re Rob Delaney, save the fart jokes for the bar and make an effort to put out a consistent voice through social media that makes your brand appear world-class to other users.

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If you just want to post pictures of your dog and fill out those “which animal cracker best defines your childhood” surveys on Facebook, more power to you. I’m going to block you from my feed, but by all means, Nilla-penguin, live your life. However, if you want to have people pay attention to you, you have to add some value to someone’s life. Tell stories with a purpose, comment on people’s blogs ONLY IF YOU’VE READ THEM. Inspiring people come from all walks of life, and you don’t have to be a revolutionary to be inspiring. Start with being yourself and be kind to others, and you’ll be surprised at how people will pay attention to you.


When I first began blogging, I was all over the place. I wrote about poker, running, my dog (who still might make an appearance here or there)… I did some “creative fiction,” talked about my marriage, and about how poor my golf game gets in the winter time. The point is, I was lost and just reaching in every direction trying to get views. Specificity doesn’t mean you have to talk about one subject only for the rest of your life, but have some direction and stick to it. If ESPN started showing election coverage, they wouldn’t be true to their audience. Think of your online presence in the same way. Decide who you are and focus your content on that across all social platforms.


Plausibility means how likely is it that what you represent or have to say is realistic or applicable to the real world? Building a powerful brand online means what you say have to have real meaning to a wide audience on the other side of the screen. I could tell you why Israel is the next hotbed for rare diamonds, but how many people would be able to fly out to Jerusalem and start asking around for some buyers? Probably not many. But, if I tell you that waking up five minutes early and doing 50 push ups will jump start your metabolism and give you more energy throughout the day, that is something you could actually do. (For the record, doing 50 push ups will jump start your metabolism and I really couldn’t tell you left from right about diamonds in Jerusalem.)

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So once you have figured out how to be online, the trick is making the most of it. The simple truth is, you have to be diligent and keep your eyes open for opportunity. The best way to do this is to connect with as many other influencers as your can by reaching out and doing your best to network online. Explore every open door that might lead to another opportunity, and never be afraid to say “yes.”

The process is not a fast moving one, but little by little, you’ll see that by being authentic to who you are and having a consistent message will open doors and lead to real opportunities in the real world.


Eight Things I Learned about Marriage after Two Years



For those that didn’t see, this blog was published in “The Good Men Project” and can be seen (with different pictures) here:

My wife and I just had our second wedding anniversary, and while I haven’t learned the secret to 60 years of coexistence like my grandparents might be able to teach, there are some things I’ve gotten out of the last 730 days that I think are valuable in their own right. After all, if you can’t make it past two years, you aren’t going to be celebrating a 60th anytime soon.

1 – Learn what your partner’s favorite thing is about themselves

It’s one thing to compliment your partner when they look good or get promoted at work. It’s another thing to compliment your wife on her ability to get shit done (if that’s what she’s into).

If you can’t make each other laugh just being who you are, you are going to have a hard time enjoying each other for the rest of your lives.

My wife loves being a trailblazer — as I write this she is planning a community 5K and health and wellness expo from scratch. Telling her that she’s killing it and that I am proud of how well she’s handling such a big project means more to her than telling her she looks good in a bathing suit or how perfect her hair looks after she gets it cut. Figure out what your wife loves most about herself and make a point to let her know you love it too.

2- Find the humor in ordinary situations

Dating was great. You stay out late, have one too many drinks, and usually have sex — a lot of sex. When you get married (and I can only imagine after kids), things slow down and nights out with friends are all to often swapped for nights on the couch being smothered by your dog who doesn’t know the meaning of personal space. It’s in these situations that marriages can be made or broken because this is real life and these moments will be what 80% of your non-working lives will be together. If you can’t make each other laugh just being who you are, you are going to have a hard time enjoying each other for the rest of your lives.

3- It’s still OK to celebrate little moments

My wife and I still celebrate our “date-iversary.” It’s a stupid thing, but it shows that we still remember the day we decided to become exclusive (even if we have some trouble remembering that WHOLE night). You’re expected to do things for her birthday or anniversary, but showing her that those little moments still mean something to you shows her that you value your relationship.

4- Take your health seriously

Another great thing about dating was you probably splurged on some late night eats, a few too many late night drinks, and probably found yourselves eating out more than your budget would have preferred.

I love our together time, but I also appreciate some time to myself.

When you get married, the kitchen becomes more important in many ways than the bedroom. Everything in life starts with your health, including not only your happiness and satisfaction with your partner, but with yourself as well. Cook together, and make sure you both carve out time to exercise. Healthy relationships begin with healthy people, so make sure you are doing your part.

5- Pay attention to your appearance

I know how easy it can be to go another day without shaving or rock the same sweatpants three or four nights in a row after you get home from work. There is a fine line between being comfortable in your home and letting yourself go. Looking good for your partner is an important way to remind them that you want to be your best for them. I have found that the more I shave my face, the more she will shave her legs. Looking your best leads to feeling your best, which leads to confidence in and out of the home, and confidence is something everyone finds attractive.

6- Understand each other’s needs for space and togetherness

My wife doesn’t need much “me time.” She loves spending time together and hates it when I have to go away for a night or two for work (for the record, so do I). I love our together time, but I also appreciate some time to myself. I love to get outside and run. My wife has never questioned me when I say I need to go run and I love her that much more for allowing me to do what I need to do to be me. I also recognize her needs to be together and I will gladly trade “guy time” for time spent just watching bad TV with her and our dog.

7- Have an opinion

It all boils down to listening to each other, respecting each other, and having fun with each other.

Ninety-nine times out of 100, my wife seems to disagree with my opinion when it comes to option A and option B, but she respects the fact that I weigh the options and tell her how I feel. Playing the “I don’t care” card shows a lack of interest in the issue at hand. You don’t have to be stern about why you want to go for sushi instead of Mexican, but she’ll appreciate that you put down your phone long enough to tell her how you’re craving spicy tuna, even if you end up having margaritas at El Vaquero.

8- Ego has no place in relationships

It’s easy to stand up for your wife if she is being mistreated in public. It’s more difficult when it’s just the two of you having an argument, but the latter can diffuse a huge fight waiting to happen. Putting your ego aside doesn’t always mean admitting you’re wrong (though that does go a long way sometimes), rather it means honestly putting yourself in her position and trying to understand where she’s coming from. Those “where did that come from” fights usually don’t start because someone is picking a fight, but because they don’t feel the other person is putting in the effort to see things from the other perspective.

There are plenty of other things I am learning about myself, my wife, and our relationship as we go along. It’s hard to narrow down the list sometimes, but I think that my wife and I are on a good path and I believe that we are destined for 60 years together some day. It all boils down to listening to each other, respecting each other, and having fun with each other. If you have that, the first two years will fly by faster than you realize.

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