Running from Time

First Steps

2019-03-06T16:20:00.000-06:00

After a 30 minute torturous session on the treadmill, I decided that I needed a little direction and instruction. Like everybody, I googled, "How to run faster." Among the results were a book series called Run Lean Run Strong. Sold on the name and the $29 price tag, I digitally downloaded the books. Now there is a lot of information in the books but what I took away immediately was an easy to follow, 8 week program that touches all the muscle groups needed to improve running fitness in 3 weekly workouts of 20 minutes each. The key to running more comfortably is to improve overall muscle strength. I will continue to report back as I read through the books. Check it out.

And the race begins

2019-03-06T08:28:00.002-06:00

I am not ready to give up.

After the "accident" it has been very hard to get back into running shape. I have never been a great runner, but I understand and appreciate the benefits of running. I referenced the "accident," the "accident" was actually no accident but the event of waking up one day and realizing that I was no longer in shape. The figure in the mirror was unfamiliar and the output of effort was harder than I remembered. So this brings us to today.

TODAY I will be better than yesterday.

TODAY I will run.

Slowly and shortly at first, but the distance and duration will get longer. Follow along. My goal is to fully document the path in hopes that one person will follow along. The personal achievement of getting into running shape and completing a 10k or half would be great but if I could motivate/inspire one person to make the decision to be more active that would be incredible. I also need help being held accountable and I promise to do the same for anyone who will join me on this journey. As frequently as possible, I will update my activity and what I am doing. I am excited to get started.

The article below is from RunnersWorld regarding slow running. I think this is a good start.

No Such Thing As Too Slow!

Going very easy keeps you fit and injury-free.

Running and/or run-walking at a comfortable pace strengthens your muscles, your lungs, and your heart, no matter what the clock says.

In fact, if you’re new to running or coming back after a long layoff, it’s best to forget about time entirely and focus on starting and finishing your run feeling good, no matter how ‘slow’ you go.

WHY TAKE IT EASY?

Doing your regular, weekday runs at a slow pace reduces the risk of injury dramatically while still contributing to your fitness.

A weekly long, slow run will improve your endurance, enhance your fat-burning ability, improve blood flow to your muscles, and build mental toughness. Failing to do the majority of your runs at a comfortable pace will lead to burnout – and possibly worse.

Comfortable runs deliver all of the joy of running, and none of the pain.

JUST HOW SLOW?

To make sure you’re running slowly enough, be aware of your breathing. If you’re huffing and puffing, you need to slow down or take more frequent walk breaks.

If you’ve done an easy run too fast, it’s likely you’ll notice it the next day – your legs won’t have their usual energy, and you may notice aches and pains.

If you have a tendency to run too fast on an easy day, try running with someone slower than you are. Avoid fast friends – save them for a speedier day.

HOW OFTEN?

Most runners can do all their runs at a comfortable pace with no downside. Runners with time goals, however, ought to add one day of speedwork each week to improve their performance.

One day of training at race pace can be added with little risk of injury, but the rest of your week’s runs should be comfortably paced.

Q+A: If I’m supposed to be running easy, how do I deal with hills, which are hard?

Shorten your stride down to ‘baby steps’, run on your toes, and make sure your arms are swinging to help propel you. Don’t try to maintain the same pace you held on the flats. If you start to breathe more heavily, add more walk breaks on uphill portions.

FACT OR FICTION?

I will never get any fitter if I run slowly all the time.

Fiction

Long, slow runs build your endurance while strengthening your musculo-skeletal and cardio respiratory systems. Short, slow runs help maintain that fitness. Consistent running, no matter how easy, will make you fitter; while going too fast, too often, can lead to injury.

Please only one at a time on the scale.

2012-06-20T22:00:00.001-05:00

After some reflection and stepping on the scales this morning, I think my running form is suffering due to my weight. 207.2 this morning. Too heavy to expect to feel good during a run. I have to focus on weight reduction. I will continue to run it off but must temper expectations if weight is going to be 200 plus. I need to focus all energy on diet and watch every bite. Increased workout frequency will also be part of the plan.

Are we there yet?

2012-06-19T23:11:00.001-05:00

I still do not feel great on the run. I know training has been sparse but I feel like my fitness should be better at shorter distances, less than 2 miles.
I have run a couple sub 20 minute 2 milers but I haven't had that easy run that would be the sign that I am ready to push the distance. Even slow, easy runs seem harder than they should. It's not over-training, if anything it's sporadic, under training.
I need to stop bitching and run more and then re-evaluate. Off to the races.

Infirmary Duathlon

2012-05-18T10:18:00.000-05:00

Once again I am attempting to record my path to fitness or at least the pitfalls. In an effort to update my blog with more frequency, I'm aiming for more content and less substance. My apologies in advance. On to the race report.

On April 28, 2012 I participated in the Infirmary Duathlon. This was my first duathlon and I felt obligated to enter due to the fact the start was a quarter mile from my front door. The race starts with a 2 mile run, followed by 10 miles on the bike, finishing with another 2 mile run. I did not get a lot of specific training for this event, but I did managed 2 bike rides, one to recon the route. 2 miles has been my tempo run distance so I felt good with the distance, and the Warrior Dash the previous weekend rounded out my training. The race was a late afternoon start which is different from what I'm accustom. I had a pretty normal day with the family including some T-Ball (we lost). When it came time, I packed my running shoes in a small pack and rode to the start on my bike. One quick thing about equipment, I thought about not using my clip-less petals on the bike. I figured with only a 10 mile bike I could do it in running shoes. I ended up not finding my toe clips so I stayed with my clip-less and that was the right call. I may have lost some time in transition but the time lost was made up on the bike. After arriving at the start, I found my way into the transition area. The racks were unassigned and I racked near the bike exit. This would mean a longer run in/out but a shorter bike out/in. I also noticed a lot of high end bikes in the same rack so I figured my strategy was in good company. I set up my transition, visited with some friends and then headed off for a little warm up. I always have a lot of anxiety before races. I didn't want to warm up too much but I figured it would help with the pre-race jitters.A little slow jog and some stretching later and I was ready for the start.

Start - 2 mile Run

I lined up towards the back of the field because I knew I was going out slow on the run and it's never fun to get passed by the field. At the start I kept it slow. When I felt winded I would say to myself, " find you heart rate" reminding myself to slow down and run comfortably. The course had some hills and I felt good going up and down. At the one mile turnaround I was 9:13 (not sure the distance was accurate) which well ahead of my goal. The return mile was much of the same, I would remind my self to find my heart rate and committed to no walk breaks. My second mile was slower than the first (10:05) and I felt tired going into transition.

10 mile Bike

The bike is my strength. I knew I would feel better on the bike and I could make up time lost on the run. There also seemed to be more serious runners than cyclists. The bike start was like a video game. I was passing people weaving through them like a mating salmon.

I knew my slow run had put me behind but I was catching up on the bike. I pushed hard and on the second 5 mile loop, I felt a little gassed. I took a Gu gel, washed it down with Gu Roctane drink and buckled down for the rest of the bike. I wanted to make up as much time as possible to give me a cushion on the run.

Finish - 2 mile Run

In to the transition I dismounted flawlessly (if I may say so myself), put on the running shoes and I was off. At first I thought my left hamstring was going to seize up but after running about 200 yards it loosen up. I was trying to stay focused by keeping track of who I was passing and who was passing me. At the one mile turnaround I was about 30 seconds off my 10 minute per mile goal but at that point I wasn't concerned. I did walk through the water station and pushed through to the finish. I finished in 1:20:17, 171 overall (out of 266) and 16 in the 36-40 age group (out of 24), which was right inline with where I wanted to finish. I felt really good after the race. For the first time I put together an entire multi-discipline race. It is great to finish a new type of multi-discipline race because you really don't have any expectations. I knew I wanted to finish 1:20 but a finish is an accomplishment and to make my goal time was a great feeling. I enjoyed the duathlon format and definitely will do more. With a faster run I could even finish high up in my age group.

Grandman Triathlon 2010

2010-06-09T16:17:00.012-05:00

The 2010 Grandman Triathlon in Fairhope, Alabama on June 5 was my first triathlon. It consisted of a 1/3 mile swim, 18 mile bike, and 3.1 mile run. I was terribly anxious about this race due to my inconsistent training and a lack of experience in multi-sport events. This is my race report.

The swim was an open water, out and back, in Mobile Bay. We started in the water, and from the gun, I struggled to find my comfort zone within a pack of swimmers. Being kicked and grabbed, I quickly realized the swim was more of a fight or flight experience. At the turn around my heart rate was pegged in the red and my swim form was sacrificed at the expense of my constant gasping for air. As a result of the effort, I was wrecked coming out of the water. I stumbled into transition and got ready for the bike.

The bike was 18 miles with some rollers in the first 5 miles but mostly flat. The first 20 minutes on the bike was torture. I had not recovered from the swim and I was peddling squares. As I battled mental demons telling me to stop, I pushed through and forced myself to take on some calories. I took a GU Roctane Energy Gel and almost immediately I felt better. My form came back, my pace picked up, and mentally all the demons faded away. I had a huge negative split for the second half of the bike and managed to pass a few age groupers in to the transition. I rolled in to T-2 and quickly was out on the run.

The run was 5K (3.1 miles) with a good hill at the beginning but the last mile was completely flat. I felt good coming off the bike and maintained a good pace. I had not forgot my experience on the bike so I kept taking on calories in the form of Powerbar Energy Chews. I was aiming for negative splits, slowly picking up the pace. This strategy work well and when I started my kick in the last 400 meters I was able to pass 5 age groupers and cross the finish line with a big smile.

I want to thank everyone who inspired, motivated, and helped me accomplish my goal.

Thanks to you I can now call myself a triathlete.

Official Results:

Overall 455/545

Age Group 45/51

First Timer 50/61

Swim 13:00    1.5   AG 41/ FT 41

T-1  4:51

Bike 1:13:11  14.8  AG 49/ FT 53

T-2  2:01

Run 39:52     12:52 AG 47/ FT 53

Total Time 2:12:55

Deprivation Overload

2010-03-13T22:40:00.002-06:00

As I have mentioned, we added another member to our family and we are blessed to have a happy, healthy, baby girl. I thought I had the parenting thing figured out but I forgot about the sleepless nights. My motivation is wavering due to my ~~lack of~~ no sleep. Recovery takes longer, my diet is a joke, and when I do have free time, I'm thinking relax not workout. As a result I had no February training plan. My next event is the Azalea Trail ~~Race~~ Run, March 29. I'm going continue to run as frequently as possible, watch my diet, and work on my March plan. Oh and SLEEP!

February Follow up

Ran 12 miles (in 6 workouts)

11:12 average pace (pathetic)

Total of 2 hours and 6 minutes of training.

As told in the introduction, February was a war between sleep and training. Guess who won... Good news is March is looking better and I am excited about the results from my Cram Training. (More on this later)

Iron Man

I gave blood today and I felt REALLY good afterward. So good in fact that I was a little suspicious of the reason. So I did a little research...

While iron is a necessary nutrient, it is needed only in small amounts. When too much iron is absorbed from the diet, it can cause a wide variety of health problems. High levels of iron are associated with an increased risk for cancer, heart disease, and other illnesses such as endocrine problems, arthritis, diabetes, and liver disease. Men absorb iron from the food that they eat, and

once this iron is in the body it has essentially no way to get out.

Periodic blood donation

should be considered as a way to remove excess iron and lower body iron levels.

What Is Iron Overload?

Iron overload occurs when, after many years, the body absorbs an abundance of iron that builds up in organ tissues such as the heart and/or liver. Iron overload is a serious chronic condition that must be properly diagnosed and treated. Undiagnosed iron overload can lead to hemochromatosis, which is potentially life-threatening. While the majority of hemochromatosis cases are genetic in origin, as mentioned, other non-genetic causes may be to blame. These can include complications from other blood disorders, chronic transfusion therapy, chronic hepatitis, and excessive iron intake.

What Are the Symptoms of Iron Overload or Hemochromatosis?

While there is no distinct set of symptoms that indicate iron overload, early symptoms of iron overload or hemochromatosis include:

Fatigue
Weakness
Weight loss
Joint pain
Abdominal pain

Other factors may influence the progression of hemochromatosis. These factors include:

Excess iron in the diet
Alcohol consumption
Vitamin C intake
Infections
Iron lost through menstruation or blood donations
Environmental factors

In Conclusion:

I don't know that I have excess Iron, Iron Overload or anything. I do know that I have some of the symptoms of Iron Overload and after giving blood today I felt great. I'm not a doctor nor is this any sort of scientific testimony. I had a great experience donating today, I looked for a possible explanation, and at least some of this makes sense. Maybe it is pride I feel for giving blood that may save lifes or maybe the production of new red blood cells triggered some euphoric sensation but regardless of the cause, I feel good. I'm not telling you to go out and buying leeches

or Leaches

but I do encourage you to donate blood and I bet you will feel good too.

Thanks to Dr. Alex Vasquez for providing the research information

Thanks to LifeSouth for a great blood donating experience

And I thought my shins hurt...

A Sense of Achievement

2010-02-05T23:50:00.002-06:00

"You have to wonder at times what you're doing out there. Over the years, I've given myself a thousand reasons to keep running, but it always comes back to where it started. It comes down to self-satisfaction and a sense of achievement."
- Steve Prefontaine

Training Update

With two colds and the birth of my new daughter, I still stuck to my training plan the best I could.

Week 1 - 10.27 miles at an average pace of 10:59

Week 2 - 5.91 miles at an average pace of 10:24

Week 3 - 3.12 miles at an average pace of 12:45

Week 4 - 5.89 miles at an average pace of 10:16

Strong Week 1. Week 2 started with a sore throat and 3 days of rest. Week 3 started with the birth of my daughter and ended with a full fledged chest cold which included a Z-Pack for treatment. Week 4 I rested, recovered, and raced.

Overall I proud to accomplish my January goal and the result of the training was a PR in my target race. I would have liked to be more consistent with my weekly training mileage but given the situation I did my best. The illnesses are just part of life. I can say that the motivation of my fellow runners really made me stick to the plan. Special thanks to the "The Brad"

Race Report

On January 30, I participated in the Jag 5K Spirit Run. It was an overcast, cold morning with temps in the low 40s. I talked my sister, sister in law, and sister in law's friend to running at the last minute so along with The Brad, we were a team of five. My original training plan goal was to finish under 30 minutes. Due to the training interruptions (illness & childbirth), I revised my race goal. My 5K race PR was 33:54 so I was targeting sub 33 minutes. Challenging but not impossible given my current training load.

I took a different approach to this race and warmed up with a little 4 minute jog. This felt good but in the future I will try to warm up closer to the start of the race so I don't have a chance to cool down.

I felt good at the start and finished first mile in 9:29 (way too fast). The first mile is slightly downhill which contributed to the fast start but with the course being a loop we would finish on an uphill. I walked through the first water stop (maybe 20 seconds) then got back on pace. At this point my shins were bothering me (the left the most). I pushed through it backing down the pace. My body was telling me to walk but I knew I could push further. Thanks to mental focus, nano goals (just get to the next tree), and a killer play list, I made it to the second mile in 10:24. I walked through the second water stop (maybe 20 seconds). At this point I was hurting pretty bad but I didn't want to stop. I kept thinking if I could go a little farther it would get easier. I repeated my mantra "Are you an Athlete or a fat guy trying to lose weight". With one kilometer to go a fellow runner was about to stop and I said to her, "One K to go, keep it up!" She kept going and so did I. The last half mile was all uphill the downhill we had enjoyed earlier. I was 10:30 at the 3 mile mark. I lifted my pace with everything I had left for the last .1 and watched the timer click 30:15 as I crossed the finish. Once my eyes were able to focus (either from the effort or the cold) I was elated with an unexpected PR.
I finished 80 out of 157 overall and 15 out of 17 in my age group (30-39). I feel really good with my results. Last year this was my first 5K and I finished barely under 40 minutes. A year later I ran almost 9 minutes faster. That is called self-satisfaction and a sense of achievement. And that is why I run...

Splits

Mile 1 - 9:29

Mile 2 - 10:24

Mile 3 - 10:30

Mile .1 - :51

Training Plans

I'm working on my training plan for February. I'm adapting a Galloway training plan to incorporate speed training with tempo runs and easy long runs. I'm considering a 5K near the end of the month. More on all this later. Thanks for reading.

Spectaluar Failures

2010-01-25T15:54:00.000-06:00

Most people never run far enough on their first wind to find out they've got a second. Give your dreams all you've got and you'll be amazed at the energy that comes out of you. - William James

Training Update

I have followed the January Base training plan, running 4 times for 10.27 miles total in week 1. My pace for these miles averaged 10:59 which is slow but 3 of the 4 workouts were on the treadmill and my goal for the January base training block is distance, not duration. In week 2 the training distance increases to 2.75 per session, but a sore throat put the training on hold. I took 3 days off and still managed to get 2 runs in for a total of 5.91 miles at a pace of 10:24. The longer miles were not as hard thanks to the build up in mileage. Week 3 will be difficult, thanks to a new addition to my family. My training time will be limited but I hope to get in at least two 3 mile runs. I am however on schedule and nearly prepared for the Jag 5k on the 30th.

Dean's Blog

Dean Karnazes is a mega-endurance athlete and bestselling author, who blogs about ultra running, life, and the human spirit. I have been reading his blog for a while and I felt I should ~~steal~~ share some of his ideas.

From what I have observed, those that are successful (“success” being defined as living up to one’s full potential) is that they have a few underlying principles in common.

Focus - My grandmother once told me, “You can have anything you want, you just can’t have everything you want.” To me, this speaks to focus and perseverance. Set goals and stay the course. Will it be easy? Hell no! Undoubtedly there will be hurdles to overcome and obstructions to conquer. Highly accomplished people remain focused on getting the job done despite the blockades. “Obstacles are those frightful things we see when we take our eyes off our goal,” Henry Ford once said. Keep your eyes on your goals and never, ever give up.

Fail Spectacularly - The grander the challenge the higher the potential for catastrophe. The history books are filled with stories of successful people risking everything. Sometimes the outcome is a celebrated success, other times it’s not so pretty. The main lesson here is to have the courage to try. Failure can lead to incredible discovery. Embrace failure as an opportunity to learn and grow. Shake it off, pick up the pieces, and move on. As my pops often reminds me, “It’s not how many times you fall down that matters, it’s how many times you get back up.”

Never Stop Exploring - Show me a man who is content and I will show you an underachiever. Be restless. Search, endeavor, wander. Push your limits and step beyond your comfort zone. The familiar breeds contentment and complacency. True growth only occurs when you journey into unchartered territory and tackle the unknown. As Tennessee Williams once said, "Make voyages. Attempt them. There’s nothing else.”

If this makes you want to lace 'em up and take off then, check out more of Dean's Blog.

Finally I wanted to mention DailyMile.com. DailyMile is a website that can be utilized to record training data. I have used Mapmyrun.com, but I have found DailyMile easier to use without the annoying ads. It syncs with Nike+ and so far is pretty intuitive. Check me out on DailyMile

The Non-Envelope Pushing Athlete

2010-01-10T00:28:00.000-06:00

With the official start of my first training block of 2010 I thought I would share what I am using to record, measure, and motivate my workouts.

One of my 2010 Goals was to monitor calorie intake. I have been using LiveStrong.com’s application, The Daily Plate to help me monitor my calories. It is a great tool and even has an I-phone app. Using guidelines according to my weight, I am maintaining a 2,200 calorie diet with bonus for calories burned during exercise. Using these guidelines should result in the loss of 1 pound per week. While the target weight loss is not significant, the 2,200 calorie goal will not require much "diet" just monitoring. Less calorie more weight loss. My starting weight on January 1st was 211 and so far I have seen good results. If you are starting a fitness program or are looking for related information check out LiveStrong.com.

Another goal for 2010 was to train focused, specific, and scheduled. MapMyRun.com has been very useful in maintaining my goal. I am logging miles, times, weight, hours slept, even the mileage on my new Nike LiveStrong Air Max Moto 7+. I set goals on the site, and then challenge friends. This is a great motivator for me and makes me feel good when I have a positive influence. Take my challenge, or try Mapmyrun.com.

So check me out on LiveStrong.com, or Mapmyrun.com, or if all else fails, catch up with me on Twitter .

Quick note about my first training session.

Week 1 of my January 5k program started Monday and the cold temperatures (sub 40 degrees) have forced me inside. My first training run was on the treadmill at a fairly easy pace.

Equipment Check

I received a pair of Zensah Calf/Shin sleeves from Santa this year. The sleeves are made (according to their web site) with gradient compression which provides wide ribbing in the front for shin support and tight ribbing in the back for calf support. And according to their web site, the more oxygen the muscles receive the faster they recover, allowing athletes to push the envelope in their training.

Now we all know, I’m known for pushing the envelope

And pushing...

But seriously, I have been bothered by shin/lower leg pain since I started running. See previous blogs. The compression sleeves have reduced the pain post workout and aided in recovery. I typically wear them after a workout or whenever I am feeling particularly sore. I would highly recommend them especially if you are having similar issues with pain, soreness, or slow recovery. Check out http://www.zensah.com/ for more info.

I received a sample of AdvoCare Spark Energy Drink. It is marketed as a Vitamin & Amino Acid Supplement that enhances mental energy and focus, and helps reduce free radicals.

Yeah I looked it up

The Mandarin Orange flavor tasted good, not too sweet, and not watered down. While I didn’t have an instant measurable increase in energy (Spark), I did have a good workout which could be attributed to Spark or maybe any other non-measured variable. To give it a true test I would need to try it more than once and take a more scientific approach.

WARNING…shameless self promotion and corporate pandering

Maybe I can get a sponsorship (Wink, Wink) so that I can test the product for the non-envelope pushing athlete. It's a free sample so try it for yourself at www.iwantaspark.com and let me know your experience.

In the Beginning...

2010-01-01T12:31:00.002-06:00

2010 is here and to start the year right I thought I would share a few New Year quotations. I always enjoy reading quotations, famous or not. They motivated me, make me think, and sometimes laugh. Enjoy

We will open the book. Its pages are blank. We are going to put words on them ourselves. The book is called Opportunity and its first chapter is New Year's Day. ~Edith Lovejoy Pierce

Be always at war with your vices, at peace with your neighbors, and let each new year find you a better man. ~Benjamin Franklin

Always bear in mind that your own resolution to succeed is more important than any other. -Abraham Lincoln

Character is the ability to carry out a good resolution long after the excitement of the moment has passed. -Cavett Robert

Cheers to a new year and another chance for us to get it right. ~Oprah Winfrey

Yes I know I used an Oprah quote, but just like my good buddy Ockham used to say, "the simpler one is the better."

Training Plan

I'm using January to build up my running base miles. I'm not focused on speed just getting in the miles. I plan to participate in the Jag Run 5k on January 30. I ran this last year and it was my first ever 5k. My next event would be the Azalea Trail Race on March 30. I also ran this event last year and I hope to improve on my 10k PR (1:10:16).
I have put together a rough training plan for January to get in the base miles and prepare for the 5k. I am using weekly mileage goals and not scheduling daily workouts to allow flexibility.

Week 1 - 2.5 miles 3 to 4 sessions. Total Weekly Miles 7-10
Week 2 2.75 miles 3 to 4 sessions. Total Weekly Miles 8-11
Week 3 3 miles 3 to 4 sessions. Total Weekly Miles 9-12
Week 4 Speed Work, Recovery, Race Total Miles for the month 24-33

January Goals
1. 30 miles in 30 days
2. Sub 30 minute 5k

Stats
Weight: 211lbs of twisted(flabby) steel and sex(less) appeal. I weight 1 pound more than I did at this time last year. I did eat freely during the holidays so I expect the weight to come off fairly easily. I will be using the Livestrong.com Daily Plate app to assist with monitoring my caloric intake

So with that, I welcome 2010. I'm excited about the opportunity to start anew and am anxious for what the year will bring. For those struggling for motivation I've included a favorite "inspirational" video clip.

Welcome Back Mr. Bishop

2009-12-22T21:49:00.000-06:00

Well after too long I'm back to wrap up 2009. It has been a much improved 2009 but I do have regrets of missed opportunities. At the beginning of the year I was focused on fitness gains.

My Palmares:

January 31, Jag 5k 39:56 (12:51)
March 28, Azalea Trail Race 10k 1:13 (11:53)
April 25, NBCEE 27 miles 1:45 (15.6mph/avg)
May 23, Do it in the Bush Cross Country 5k 33:54 (10:54)
August 1, Cycle United 56 miles 3:28 (16mph/avg)
November 7, Senior Bowl 10k 1:10 (11:37).

In addition to the events I estimate I ran 180 miles of training and 325 miles of training on the bike. Now lets compare this to last years numbers.

So as you can see there has been much improvement, BUT there could of been so much more. My motivation and focus has been spotty at best. I've had good days/weeks/months and bad. It seems during the second half of the year there were more bad than good. I have enjoyed reading over the few entries I posted early in the year and I will try to make a point of posting more frequently not for you (if there is in deed a you out there) but for me because this blog is about me and maybe I'm not 1/8 insane.

Bring on 2010

Azalea Trail Run

2009-04-05T10:15:00.001-05:00

Done, done, and done.

Completed the Azalea Trail Run

1:13:40
2,181 place out of 2944
169 out of 185 in my Age Group (30-34)

Had really bad storms over night. The race was delayed until 9:30 due to the bad weather. Woke up in the morning very excited (nervous, anxious, scared). Started too far back at the start and spent a lot of energy passing and trying to find a running line. The following is my recollection of the miles to the best of my fatigued memory.

1 Mile - 11:01 Easy pace most of the effort went to run around slower runners.
2 Mile - 11:13 Hit the water stop and took a walking break. Lost Matt at this point.
3 Mile - 11:43 The halfway mile broke me mentally. Had difficulty maintaining any sort of pace.
4 Mile - 12:27 Hurting. Walked too much. Could not get going
5 Mile - 12:45 More hurting, tried several times to pick up the pace but to no avail
6 Mile - 12:04 The last mile I ran. Not very fast but I ran. I said I wouldn't stop until the finish
Last .2 - 2:31
Finish - 1:13:47

Overall, I had fun. It was hard but it was much more mental than physical. I have not trained enough to run a 10k comfortably but my mind held me back much more than my body. Learned a lot and looking forward to my next event.

Christmas Letter

2009-02-23T21:56:00.000-06:00

Happy Holidays from Cobra Kai!

Sensei John Kreese wishes Cobra Kai students Happy Holidays while reinforcing the dojo's core value of "No Mercy."

To: All Students

From: John Kreese, Executive Director and Sensei, Cobra Kai

Re: Happy Holidays!

Well, it's that time of year again, and on behalf of all Cobra Kai teachers, employees and our owner Terry Silver, I would like to wish you and your families the very best this holiday season. It's been a great year, and I'm thankful that our dojo is blessed with such talented and motivated students. You all truly "rule."

I'd also like to take this opportunity to reinforce some of Cobra Kai's core values. Every holiday season, we are inundated with messages of peace, charity and mercy. At times, these messages can be hard to resist. But resist we must, for at Cobra Kai we do not train to be merciful. Mercy is for the weak. This is illustrated in the three points of the Cobra Kai "Way of the Fist":

Strike First
Strike Hard
No Mercy

These values are what make Cobra Kai great, and should guide you as you celebrate this holiday season. Remember what I told that greasy old Japanese janitor back in '84: "This is a karate dojo, not a knitting class. You don't come into my dojo, drop a challenge and leave, old man. Now get your boy on the mat, or you and I will have a major problem." Words to live by — if ANYBODY drops a challenge on you as you gather with your families, I recommend that you put them OUT OF COMMISSION. I've found that this is best done by sweeping the leg.

Speaking of dropping challenges, Cobra Kai humbly asks that you drop your unwanted canned goods and unwrapped toys in the large blue box by the front door as you enter the dojo. These items will be given to less fortunate families for Christmas, then taken away and thrown in the garbage. Please do your part.

Now, moving on to less pleasant business. It has long been the policy of Cobra Kai that fear, pain and defeat do not exist in this dojo. I would like to extend this policy in the new year to include foot odor. Really, guys — it's getting ridiculous. Even my car keys smell like feet. The best way to dispel the bacteria that causes foot odor is by washing frequently, wearing socks made of natural fibers, and buying vented shoes, such as sandals. SHOW NO MERCY TO FOOT ODOR!

Has anybody seen my green headband? I put it down by the trophy case and now it's gone.

Finally, some sad news. Many of you may know Johnny Lawrence, my former pupil whose shameful loss twenty years ago at the All Valley Karate Championship caused Cobra Kai to shut down for a while. Well, although I have refused to speak to the boy since, I do from time to time check in with his mother, who is really a sweet lady and an awfully good fighter. Unfortunately, it seems that Johnny passed away this last October, and by "passed away" I mean hung himself with his Karate belt in his mother's basement where he pathetically continued to live. Cobra Kai asks that you pray for Johnny's family in this time of crisis, although I must remind you that this is the sort of outcome you can all expect if you are WEAK like Johnny. Life will show YOU no mercy if you cry and carry on and act like little girls. So start acting like men or you'll all die alone, ugly and unloved, probably by your own faggy hands.

Happy Holidays!

Sensei

Craiglisting, Ninja Biking

2009-02-19T20:55:00.001-06:00

This was an actual listing on Craig's List. (Don't ask why I was on Craig's List.) I'm pretty sure this is John Kreese trying to raise money to keep the Dojo open. (Check out the Christmas letter). Anyways enjoy.

What kind of bike? I don’t know, I’m not a bike scientist. What I am though is a manly guy looking to sell his bike. This bike is made out of metal and kick ass spokes. The back reflector was taken off, but if you think that deters me from riding at night, you’re way wrong. I practiced ninja training in Japan’s mount Fuji for 5 years and the first rule they teach about ninja biking is that back reflectors let the enemy know where you are.

Not having a rear reflector is like saying “FUCK YOU CAR, JUST TRY AND FIND ME”.

The bike says Giant on the side because it’s referring to my junk, but rest assured even if you have tiny junk that Giant advertisement is going to remain right where it is. I bought this bike for 300 dollars from a retired mercenary that fought in both World War 1 and World War 2 and had his right arm bitten off by a shark in the Phillipines while stationed there as a shark handler. When he sold it to me I had to arm wrestle him for the honor to buy it. I broke his arm in 7 places when I did. He was so impressed with me he offered me to be his son but I thought that was sissy shit so I said no way.

The bike has some rusted screws, but that just shows how much of a bad ass you are. Everyone knows rusted screws on a bike means that you probably drove it underwater and that’s bad ass in itself. Those screws can be replaced with shiny new ones, but if you’re going to go to that trouble why not just punch yourself in the balls since you’re probably a dickless lizard who doesn’t like to look intimidating.

The bike is for men because the seat is flat or some shit and not shaped like a dildo. If you like flat seated bikes you’re going to love this thing because it doesn’t try to penetrate your ass or anything.

I’ve topped out at 75 miles per hour on this uphill but if you’re just a regular man you’ll probably top it out at 10 miles per hour. This thing is listed as a street bike which is man-code for bike tank. The bike has 7 speeds in total:

Gear 1 - Sissy Gear
Gear 2 - Less Sissy Gear
Gear 3 - Least Sissy Gear
Gear 4 - Boy Gear
Gear 5 - Pre-teen Boy Gear
Gear 6 - Manly Gear
Gear 7 - Big Muscles Gear

I only like gear 6 and 7 to be honest.

Additionally, this tool of all immense men comes with a gigantic lock to keep it secure. The lock is the size of a bull’s testicles and tells people you don’t fuck around with locking up your bike tank. It tells would-be-thieves “Hey asshole, touch this bike and I’ll appear from the bushes ready to club you with a two-by-four”.

Bike is for 150 OBO (and don’t give me no panzy prices)

2009-02-16T23:49:00.000-06:00

The only thing that feels worst that this guys face is my legs.

Code Blue, my legs are flat lining

I ran 1.8 miles Sunday and another 1.8 Monday with the Wings Army. Both efforts ever VERY hard. The increase in distance was very hard on my legs. My shins wanted to explode. The next day was a scheduled off day and my legs were not sore but I felt very achy and flat. As a result I took another day off for recovery to no avail. Lance Armstrong talked about the pain of a hard effort as as a sweet, easy type of pain, but when not prepared for the effort the pain would be an ugly rusty type of pain. Call me the Tin Man in the rain.

My motivation has also suffered. The efforts took their toll both physically and mentally. I forced myself out today and took an easy run. Ran a mile, walked .2, then ran the last .8. Still not feeling great. I am going to pull back the training distance a little bit focusing on form more than distance.

The mistake I made was the two very hard efforts back to back. With minimal recovery time, I over trained and the stress effected my progress and mood AND I am afraid I am off schedule for my March race plan. Currently I am running 4 days a week with another day of cycling or weight training. I plan to continue this schedule, but I will have to more closely monitor my efforts and mix in easy days after hard days. Using a more active recovery (spinning, walking) should also improve progress. With my low moral, running has become boring. I need to mix in more cycling to spice things up.

I think the tone of this post illustrates my low moral and focus.
Finally the stats:

Weight: 200.6

Training Runs
Sunday 1st .9 mile 8:58
2nd .9 mile 10:14
Total 19:13
Monday 1st .9 mile 8:40
2nd .9 mile 9:25
Total 18:06
Thursday 1st mile 9:59
walk/run total 2 miles 23:02.

The only guy I want to beat is the guy I was last week.

2009-02-11T21:31:00.000-06:00

'Il faut d'abord durer'

- Ernest Hemingway (Trans: 'First, one must endure')

Well after completing my 1st 5k, I am searching for my next endurance competition. Social and family obligations have take care of February so I am targeting mid March for another 5k and the Azalea Trail race (10k) on March 28.
I have two goals for the 5k; one to tune up for the AT and two finishing time of a sub-35 shaving 5 minutes off my previous time. With a month of training I think this is very doable especially if I run the entire race (I walked portions of the Jag Run after promising to keep pace with Brad).
Speaking of training, I have increased my running volume as of late mostly because of time constraints. It is easier to work in a 20 minute run than an hour on the bike. 1.9 miles in 17:51 is my PR for time and distance. Cardiovascular I'm there, the issue is my body taking the pounding. I have worked all the way from .25, now I just have to continue to push. If I can complete the 5k without walking then I feel confident I can run/walk the AT in 1:30. I would be happy with that.
Just in case that is not ambitious enough I'm thinking of participating in a sprint triathlon in May. 1/3 mile swim, 16 mile bike, 3.1 mile run. Does not sound scary just need to train in the water and it might be fun.

Weight Update
199.2 I've struggled maintaining the weight lost from January. Diet is not as strict, but activity is still high. I have to be more disciplined.

Went up the Mountain a boy, came down a runner

2009-02-02T21:21:00.000-06:00

More accurately, I left home to run a one mile fun run, I came home after completing a 5k.
Allow me to explain.
I had signed up with five other staff members (Team Wings) to run a one mile fun run. We all decided a miler was a good starting point because none of us were particular fit. I have run distances up to 1.5 miles so I felt very comfortable with a miler.
So the day of the race (1/31/09) its about 40 degrees that morning. I worked the night before so I only racked about 4 hours of sleep but that didn't matter because I was excited about the race. I met Brad and we headed out to registration. We pin our numbers (205) very cool and meet up with the rest of Team Wings.
Here's where the confusion starts, the announcement for the start of the race is made but we are unsure if the call is for the 5k or miler. Being uncertain we followed the group thinking there were people who looked in worst shape than us. We moved to the back of the group figuring it would be better to pass than be passed and waited for the start. At the gun we started very slowly, working our way through the group. The first half mile was spent jockeying for position darting side to side trying to find pace.
After we turned away from the start I figured we must had started the 5k! I didn't tell anyone right away because I was afraid they would all mutiny and turn around. We lost Erica after about half a mile and finished the first mile in 11:03. Brad keep us entertained with his "water to the face" hydration method which was made only more impressive because it was 40 degrees. We dropped Steph at the mile mark. Three of us continued and after another half mile Brad needed a break and I agreed to slow up with him. Morgan continued on and had the best finish time of the team. Brad and I walked and ran the rest of the way. I am the more fit so the effort was not too hard. Don't get me wrong, I wasn't about to run the entire 5k but I do think I could have finished better. In the end we finished in 39:56. 195 finisher out of 238 starters and posting 12:51 miles.
I had not planned to run a 5k but the feeling of accomplishment was GREAT. I doubled back to cheer on the other team members and I think everyone shared my feeling of accomplishment. Back at work we shared our stories and other staff members are already wanting to sign up for the next event.
I am targeting the end of febuary for my next 5k. With continued training I should be able to shave 5 minutes off my time. Sub 35 is my goal.
Completing a 5k was one of my New Year Resolutions. Mark that one complete! On to the next challenge.
Today's Stats
Weight: 199.2 ( I have lost 9.8 pounds in the month of January by limiting my daily caloric intake to 2200 calories and monitoring intake daily)
Body Fat: 29.8% (Continues to improve)
Water %: 48 (Continues to increase as weight decreases)

Keep on, Keeping on

2009-01-12T21:21:00.000-06:00

And the ants keep marching.
I started the new year sick and I have recovered at least 95%. I put in a run last week and two rides one good 18 miler with a couple of climbs 362 ft. Diet is going well I have almost lost the Holiday weight (down to 202 lbs) sticking to 2200 calories a day. I would like to plug Livestrong.com and the DailyPlate. I have been tracking my calorie intake and the DP is an excellent tool. I highly recommend it. I have extended my running distance to 1.5 & I got my 10 minute mile. We have finally gotten some cold weather and training is going to be more difficult, but I am super motivated.
I've got a few people motivated and we are all running a one mile fun run (that the restaurant is sponsoring.) Should be fun and it is serving as a good target goal. I was kicking around nicknames and I like Wing0lution or WingStrong, but NWO (New Wing Order) is probably my favorite.
Completed another CTS Test
Warm up: ending 106.
Interval 1: Avg 130, Mx 145, 26mph/90 rev
Reco: 27 bps.
Interval 2: Avg 145, Mx 155, 26mph/95 rev
Reco: 29 bps.
The results show a small increase in fitness. I am putting forth more effort in the second interval then previous tests but my HR is lower. That's a good thing and a sign that my training, while sporadic, is providing favorable results.
Today's Stats
Weight: 202
Body Fat: 31% (This has dropped dramatically which I contribute to a bad initial reading)
Water %: 47.5 (As I have lost weight my hydration levels have improved. Unsure if there is any scientific correlation.)

Starting Line

2009-01-01T08:47:00.000-06:00

At the Starting line...

I am very excited for the new year and today is the start of a new chapter. 2008 was a very tough year with personal loss, illness, and more personal loss. I started my VisionQuest, if you will on 10/1/08 and made some progress.Today is an opportunity to start fresh with a new year. The problem today is that I am sick. I battled with a cold that both my son and wife had and now it has taken hold of me. I wanted to start training today but I am going to rest. In the upcoming days I will establish my baseline in order to measure my progress. I hope if you are reading this that you will check in time to time to follow my progress and lend some encouragement. In the meantime, on your mark, get set, go.

Today's Stats:
Weight: 209 ( Gained 8 pounds in December)
Body Fat: 39% (This is measured from a digital scale and I don't feel confident with its accuracy. I also don't feel confident if it is accurate.)
Water %: 42.5

November Goals

2008-11-03T21:21:00.000-06:00

1. Run/Walk 30 Miles in November.
2. Complete a one mile run under 12 minutes.
3. Cycling 60 Miles in November.
4. 15 run/walk workouts.

These are easily defined goals. 1 & 2 are leftovers from October that were not completed. I am setting the goals in effort to motivate. I am monitoring progress on Mapmyrun.com & Nike+. Catch my updates on Twitter.

Stumbling out of the Blocks

2008-11-01T22:31:00.000-05:00

Hello again. This serves as the one month update for my fitness journey. The first two weeks I was Livingstrong, but after falling victim to a packed social calender, illness, and the passing of my grandfather, I'm living Vida Loca. My goals for October were all left unfinished. No 12 minute mile nor 30 cumulative miles. I my defense I knew this would not be a sprint and I'm prepared for setbacks. On the positive, no tobacco in a month, and thats a bigger deal than it sounds. I am still struggling with the death of my grandfather. Emotionally I am a wreck. Lately my social calender has gotten the better of me. Between the Street Party and Halloween, free time for anything let alone exercise has been few and far between. I will pervail. I'm working on my goals for November and certain the 12 minute mile and the 30 total miles will be included. One problem will be the winter time change (getting dark earlier). I refuse to focus on weight. Managing my diet and exercise will result in the desired weight loss. I felt really good getting 8 hours of sleep, eating right, drinking water, & exercising. I want to get back there. I also think it will help me get my head back together. Motivation is the key. I'm using mapmyrun.com, Livestrong.com, twitter.com, & Nike+.com anything to motivate.

What is BMI 30+

2008-09-29T19:22:00.000-05:00

Hello. First allow me to explain. BMI or Body Mass Index is an indicator of overall body health/fitness. At my current size, I have a BMI of 30+ which tops the charts at Obese!!!!! So I am basically statistically grouped with the fat guy that gets cut out of his house while Richard Simmons cries in the background. But that will change. One of the reasons for this window is to hold myself accountable for my goals and maybe this will serve as a motivator. The bottom line is if this all goes terribly bad then it should make for interesting reading (on a third grade level). Basically starting 10/1/08, 2 days from now, I will begin my march towards fitness. Whether it is a trail of tears or Sherman's march is let to be seen. This is a spiritual awakening of sorts and I hope my fitness changes translate to changes in my mental make up. I believe the two go hand in hand. A happy body is a happy mind, and vice verse. My first fitness goal is to complete a mile run in less than 12 minutes. Sounds easy. I hope it is because I have to start somewhere, and at the bottom means I have nowhere to go but up. Stay tuned for the illustrated version of the path least taken to fitness and hopefully a 1/8 of sanity.

Diary of a Mad Fat Man

2008-09-27T02:09:00.001-05:00

This is an attempt at a diary/blog and maybe I’ll post it for public consumption if I think the world is worthy. Mainly I want to discuss/record my efforts to gain fitness and lose weight. I am a 34 year old man with a BMI of 30 plus which would put me in the obese category. I am recovering from a case of the Shingles (yes at 34) and I am frustrated at my failed attempts to get fit/lose weight. Hopefully a written record will help document my efforts, state of mind, and maybe provide levity. Or prove my insanity. The official start date in 10/1/08.