How to #RUNch

Need more time in the day?  fitting in your run during your work day could give you those few extra minutes you need each day.  Several times each week I run (or cross train) during my lunch break at work, and have done so for more than a year.  Here are some tips if you would like to try a #RUNch on for size:

1. Fat kid has to eat! – prepare and pack a quick lunch that can be consumed in a hurry if needed – I eat the same lunch everyday, red or black beans and whole grain brown rice.  Clocking in at less than 350 calories, I can gobble it down pretty quickly at my desk after I get back from my run.  It’s also a good recovery meal (protein + carbs) according to Runner’s World Magazine.

2.  Bring a gym bag to work – I pack my shoes, running (or cross training) attire, phone armband, ear buds, shower flip-flops, and a towel.  I simply throw my stinky gear in the trunk of my car on my way back to the office.

3.  Find a place to get naked (and shower and change clothes) – For me, my gym is right next to the office.  I leave my desk, walk next door, change, and run out the door for a run (or hit the treadmill or cross train as needed/planned).   I return and take a shower and change back into my work attire.  Also, don’t get aroused in the gym shower (like this guy), that’s just gross:

Now ladies, I know you’re thinking that gym locker rooms are full of young, hard-bodied men.  But let me tell you the dirty, dirty truth – ain’t nobody more proud of their naked body than an elderly man (OMG I just googled “naked old men” and I’ll never live that down – all in the name of providing you with an awesome blog).  Also, Butthold Stamping is apparently a thing.  Now, back to our topic…

4.  Put your workout on your work calendar – because if you don’t, you’ll  find yourself in a meeting 45 minutes into your lunch hour, and there’s no way you can run without first eating because proper fueling (starvation), and you can’t eat then run (cause then upset belly).

5.  Arrive early, stay late – occasionally my workout runs over because the gym showers are full, or I get caught up in the magic of a run, or because I find myself unusually spent after a workout and need a couple extra minutes to catch my breath.  To cover myself, I often arrive a few minutes early for work or stay a few minutes over to make up for time lost.

That’s how to #RUNch in 5 simple steps!  What’s keeping you from exercising during your lunch break?  Did I leave anything out?

Bicycling as Crosstraining

Bicycling Again

I wanted to run today, but didn’t because I’ve got my mileage for this week, and my legs could’ve used the rest.  Since it was in the low 60’s today on the Gulf Coast, I decided to go biking!  I haven’t biked a lot in the last couple months due to the cold; in fact, in December I biked just over 35 miles, down from 180+ miles per month during the spring and summer  –  Here’s the dirty proof via RunKeeper.  if you use RunKeeper, please friend me and I’ll add you back!

40 mile scenic loop

Things I saw on my ride today – a word of caution, I may take the WORST pictures of any person you’ve ever met.

1.  A Giraffe – passing The Gulf Breeze Zoo, this guy was hanging out doing Giraffe things.

2014-02-01 12.57.46
It’s a Giraffe!

2. Navarre Beach – a little coastal city, known locally for its rustic charm.

2014-02-01 13.43.43
It’s a little resort town!

3. Gulf Islands National Seashore

2014-02-01 14.05.36
Signs!

4. Pensacola Beach (picture from atop the Bob Sykes Bridge) – I run this bridge often (gotta do something to make a hill workout!); in fact, I have a 4 – 5 mile run route over and back this bridge that, in the summer, is one of my favorite routes.  Nothing like running and people watching when the tourists hit the beach!

2014-02-01 15.20.32
It’s a bridge!

6. Powder soft white beaches

2014-02-01 14.14.34
It’s a beach!

7.The crystal clear emerald waters that the Gulf Coast of Florida is famous for

2014-02-01 14.14.50
It’s the Gulf!

During my ride, which took a few hours, I listened to some Jams on Spotify.  I have a paid subscription, and enjoy it immensely.  I also listened to two recent episodes of This American Life via a podcast app called Downcast.

What is one of your favorite programs/shows/apps to listen to when you’re running/biking/cross-training?

Race Report – We Believe in our Children 5k

My first race of 2014 was the We Believe in Our Children 5k in Pensacola, Florida.  It was a rousing success!  Below are the gritty details.

STATS 

You can view the official stats below, or for those of you who might be skeptical, here are the official documents.

  • #34 of 215 men
  • #7 out of 14 in my age group (35 through 39)
  • 24:47.56 total time
  • 7:59 per mile pace

WHAT WENT RIGHT

  • I woke up at 5:30 AM and fixed oatmeal for breakfast – this was a smart move.  I had plenty of fuel for the entire race.
  • I was fast – for the first half-mile or so, I shook off the nerves and warmed up the engines, then blasted through the rest of the course.  About 2.5 miles into it, I was feeling pretty fatigued, but kept the peddle to the floor.
  • I had fun – given that I really, really dislike running in the cold, my mind and body held up well.  

WHAT WENT WRONG

  • It was cold, much more cold than what we, in the Florida panhandle, are accustomed to; at race time, the temperature hovered around 40º
  • I lined up too far back in the finish line, behind kids and other slowish people.  I didn’t know they would be so much slower than me.  I’m hoping they do a better job of putting the faster people in the front next time.  There were even some walkers in the first group of people.
  • There weren’t any discernible mile markers on the course – though my RunKeeper kept me mostly aware of where I was – I only have the time notifications set for every 10 minutes and don’t have the distance enabled, meaning it only tells me 10 minutes (then 20) have passed, and since I didn’t wear headphones and had the volume all the way down, it wasn’t super easy to know where I was.

TAKEAWAYS

  • Running is fun, even when it’s too hot, too cold, too early or too late.  If you have doubts about your ability to enjoy a race, know that you inevitably will – to runners, running is always full of awesome!
  • 5k’s don’t offer very good swag – I can’t complain as I scored a free entry (and the race raised money for local public schools), but It would be nice, right?  In this case we got a free long-sleeve t-shirt and some snacks/drinks post-race.

 

Image

 

 

 

 

My Mistress

The Other Woman

She was familiar, easily available, and very desirable.  I ran to her; no, not at first.  At first I walked to her, then I walked faster, then I ran slowly and for short bursts.  One day I ran the whole 30 minutes to her house.  Today, I run to her, around her, and from her.  She has given me great comfort; she has listened when nobody else would (and when I didn’t care to tell anyone else); she has held me close, and she gave me love before I gave her anything.  I love her, and cannot ever imagine a day without her.  This passion with her, this love, it is beautiful, it is healing, it is all I ever want or need. 
My mistress is called by many names, but today most of us call her Running.  I am passionate about Running like I have been passionate about few things in my life.  Today I read, watch videos, and generally obsess about all things Running.  I think about Running when I’m not running; I dream about Running.  I am compelled to do things I would have never have done before to become a better runner.  I tolerate embrace cross-training; I do speed work on a treadmill; I talk to people I don’t know; I run with people I don’t know, sometimes whole groups of people.  As a introvert recluse, this is a big deal. I constantly go out of my comfort zone all in the name of Running.  I want more…passion. 

Why should I be a one passion man?  

Today it occurred to me that I started out running so easily, with so little expectation, and today my life nearly revolves around running – so why can’t I grow new passions by first making them habits?
This year I have resolved to learn to write code; I don’t know that I’ll be good at it and I’m not even sure it will enrich my life that much, but I know that I want to try it.  When I started running, my goal was to run a total of 10 minutes for every 30 minute exercise session.  So I would run 1 minute, and walk 2 minutes, and when I kept this up for 30 minutes, I would have met my goal.  Before that, I walked around the neighborhood for 30 minutes.  Then I walked faster.  Then one day I literally thought, “I bet I can run.”  
…and I haven’t stopped since.  So how can I apply the lessons from my love affair with running to a new goal?  

Scheduling Passion

I have carved out two 30 minute sessions every week in my calendar to learn how to code.  What I really want to do is buckle down and tackle it 2 hours a day until I’m really good – but that’s not my style.  This week I had to alter my schedule to make the sessions 1 hour long because 30 minutes was just enough time to find a problem I couldn’t solve.  I’ll revisit this schedule again next week.  
Two years ago  I wasn’t a runner, I wasn’t into fitness, and I wasn’t even so fit.  Today I can’t write a simple program.  

Let’s see where this new journey leads me – what do you want to be passionate about?


New Beginnings

There are no new beginnings, there is only right now

If you want to make a change then start where you are right now, in your puddle of humanity, swim to the edge, crawl out of that cesspool, claw your way up that beach, through the jungle, over the hills, through the desert, and climb that mountain.  Start paddling right now, or you’ll find yourself in that puddle day after day after day…

How bad do you want it?

Do you want it more than you want to play that video game?
Do you want it more than you want to watch TV?
Do you want it more than you want to go to that party?
If you’re unwilling to skip the luxuries of life to achieve that dream, you will never achieve that dream.

Someone else is always willing to work when you’re not. Pledge allegiance to the struggle…

Bring it on 2014

I’m not the biggest, fastest, strongest, or smartest; maybe I don’t have what others think it takes, but…   
nobody wants it more than me.  
nobody will outwork me for it. 
nobody will sacrifice more.

Love, Passion, Effort

I have those three words written down at work on my desk.  Those are the three things that, when I leave this earth, I want to be remembered for.   
  • Lasting Love – I am leaving a legacy of incredible love to my children.   
  • Powerful Passion – I am passionate about everything I do, because doing things right is important.
  • Extraordinary Effort – I am giving all my effort every time, even when I fail. Especially when I fail.
Thank you for taking the time to read my blog today!!

Clean Slate

2013 is history

Now is our chance to reset our lives and make a great 2014.  For me, 2013 has been a forgettable year. I’m starting to turn the corner and move on from a life I can no longer have.  I’m moving in the only direction afforded to me: forward.

2014 is here, and I’ve made some annual goals.

More than twenty goals to be precise.  That number will likely continue to grow this month.  What I’m doing this year different than before is that I’m implementing a process that will let me do things each day that will allow me to meet those goals.  This way, I won’t have to worry about achieving these goals.  Here is an overview of my fitness-related goals.
  • current body fat is ____%; goal body fat % is ____.
  • Run a 5k, a 10k, and a 1/2 marathon
  • run a sub 25 minute 5k
  • Run 100 miles each month in 2014

The Process

The high level view of “the process” is to execute a precise plan every day to the best of my ability.  If I do this in a properly designed process, I will have a very good chance to achieve all of my goals.  Here’s an excerpt of a 60 minute biopic on Nick Saban’s process.
 
 

 

Implementation of The Process

  1. Define what success is (What is the equivalent to winning the championship game?) – For me, I broke these down into individual annual goals.
  2. Define what has to be done on a daily basis to achieve that success. For example, this meant opening up a new bank account to pay certain bills, building a training plan, and committing to that success.
  3. Do those things day in and day out. For example, Setting down and paying my bills twice a month, and executing my daily workouts.

Commitment to The Process

  • I am responsible for my own self-determination 
  • I am responsible to bring a positive attitude everyday 
  • I am responsible to have a great work ethic everyday 
  • I am responsible to have the discipline to execute on a consistent basis 
  • I am responsible to judge myself on effort rather than results 
  • I am responsible to Ignore the scoreboard – Focus on doing my job at the highest level every single moment, and the wins will follow. 
  • I am responsible to have pride in performance – doing it right every time                                  

Stop avoiding unpleasant things that are causing me misery

2014 also means that I can no longer avoid the things in my life that I don’t like to confront, because they will remain a piece of my misery until I fix them.  Nobody else is going to fix my problems for me.  
 
In 2014, It’s high time we start writing our own story, take control of our destiny, and make our own luck.  If you haven’t committed to annual goals, I urge you to commit to making some goals.  

I’m working in 2014, but I have my eyes on 2015 and beyond.  The future starts today.  Hold my hand, we can do this together.

 
 
 
 
 
 
 
 
 

Long Bridge, Incredibly Windy, Hatorade

Long Bridge

On Saturday I ran 10 miles.  I ran over (and back) the Garcon Point Bridge, which is close to my home.


Problems

There’s an 4.8 mile run/walk event on this bridge in October; I’ve never participated in this event.  You can read about it here if you want.  This is a toll bridge that cost $4.75 to cross in a car, so the traffic is very light.  Although it’s a two lane bridge, it’s been built to be expandable to 3+ lanes, which means there’s lots of room on the berm.  I actually start down the road a bit, run across the bridge (and even past the toll booth a bit if I want), so this has served as a nice long run location in the past.  Except for today…

 

  1. Leg Cramp – I got a sudden leg cramp on Friday at work while sitting down, of all things. I ran a couple easy miles on Friday in spite of this.  This was an intense cramp that lingers; if you’ve had these, you know what I’m talking about.
  2. Windy – it’s usually always windy here, and on many days it’s very windy.  At this location, the prevailing winds are usually either in your face or at your back.  On Saturday it wasn’t just a regular old wind, it did something like this to me:
When I woke up Saturday morning, my thigh was still sore, but I thought it would loosen up when I started running.  While running I noticed that nice boost I was getting from the wind at my back, so I tried to hold back some extra energy for the return trip, and with my thigh still hurting, I knew I’d need all the help I could get.  I should have turned around much, much earlier, but I didn’t.

It Hit Me

As soon as RunKeeper told me I hit the 5.0 mile mark, I hit the brakes and did a u-turn.  Then it hit me full-on in the mouth:
Except instead of just one hit and then they blow the whistle, it was a persistent, painful reminder that I have 5 more miles to go.
Let me tell you that I dislike hate to stop while running.  For the last 5 miles of this run, I run-walked.  I was being sand-blasted through my (substantially hairy) legs; I had a wind-burn on my face when I returned home.  It was painful, terrible, awful.  I don’t know when or If I’ll run that bridge again.

Refueling, Man versus Horse, and New Years Resolutions

HOW BAD DO YOU WANT IT?

Has anyone ever held your head under water for a bit longer than what felt comfortable, and your body burned to breathe?  You will instinctively fight to breathe with every fiber of your being.  Why not harness the power of this instinct?

 

Recall a moment when someone tried to take the one thing away from you that you can’t live without, and store that package away in a safe place in your mind.

When the HILL HEAT COLD WIND CRAMP RAIN SNOW FATIGUE HUMIDITY DISTANCE COMPETITOR CLOCK get to be too much, then recall that package, and use that as fuel to give you the ultimate boost.

HOW FAST CAN THE AVERAGE PERSON RUN?

Usain Bolt averaged 27.79mph between 60-80m of his 100m world-record setting pace.  Most of us are significantly slower than that.  In the Welsh town of Llanwrtyd Wells there is an annual Man Versus Horse Marathon where a running man has twice beaten a man on a horse during the race (most believe when the temperatures are at their hottest, because humans have much better cooling systems – perspiration versus panting).  In Christopher McDougall’s Born To Run, the author presumes that early man hunted on the savanna by outlasting their pray.  

When I first started running, , my pace was 12-13 minutes a mile (which seemed pretty amazing at the time).  I’ve shaved some time off time recently by trying to do speed work once a week.  I hate speed work; but it is paying dividends.

I was listening to a podcast recently where they stated that ANYONE can run a 7 minute mile.  This was stated matter-of-factly by a respected runner.  If you would’ve told me this a year ago, I would’ve questioned your sanity.  Now, I think maybe I can run a 7 minute mile.  Is this rational thought? How fast could you run?

 

NEW YEARS RESOLUTIONS

As the New Year approaches, increasing my speed is going to be a goal.  Do you think It would be an achievable goal to run a sub 24 minute 5K in a year (given my PB is 27+ min)?  How about a sub 22 minute 5K?  That might be a real stretch. Thoughts?
I’m quite proud that I’ve worked so hard and achieved many of my goals this year already.  One of my running goals was to log 1000 miles this year, which I’ve already achieved.
What goals are you setting this year?  Here’s a list that I’m considering:
  • run my first half and full marathon
  • run a sub 24 minute 5K
  • get/stay below 170 lbs (about 15 lbs away)
  • work toward creating solid/continuous training plans
  • work toward creating better weight training cross-training plans
  • purchase road bicycle and pursue this more seriously as cross-training
  • pursue swimming as low-impact cross-training

Off from work, out of water, streaking…what a day!

I took the day off from work

A day off for me means that, even though I wake up at 6:30 AM, I try to close my eyes and go back to sleep. Usually, I end up giving up the thought of sleeping in around 7:30.

I started my breakfast, which was my typical oatmeal:

  • 1/2 cup dry oatmeal
  • 1 tbs of (local) honey
  • 3 tsp of brown sugar
  • Cinnamon to taste

I turned on my favorite radio station via Spotify, which is currently based on this playlist I call CHILL – click it to take a peak. Listening to this led to….

More than a year after moving out of my home and away from my children, I’m still often overwhelmed with great sorrow.  But this was short-lived, because….

This weekend I have my boys

So I needed to go to the store and fill my house with snacks and food stuffs galore.

After about 90 minutes of parading through 2 stores, it was approaching the hottest part of the day (a sunny 58°F).  I gobbled up a banana, put my groceries away, and headed out for a run.

I decided to drive down the road to run a route I normally bike. 

I was planning a 5 mile run, which is borderline I need to carry water, but because of the cool temperatures, I did NOT bring water with me.  I did not feel fast today, but I felt steady and felt good, so I just went with it.  2.5 miles into it I wasn’t even beginning to feel fatigued, so decided I’d push for 10 – my only second thought was that I wished I would’ve carried some water.

The gods, they mock me

4.5 miles into my run there was a beverage truck, stopped in the middle of a residential street (doors open) delivering bottled water to a house…

The delivery man walked right in front of me carrying a 24 pack of water.  Once I reached my midway point, I turned around and tried to pick up the pace a bit; take a look at these splits:

MILE
PACE
1 mi
10:07

2 mi
10:07



3 mi
9:52



4 mi
10:08

5 mi
9:25

6 mi
9:50



7 mi
9:51



8 mi
9:47

9 mi
9:49



10 mi
8:53


1
1 mi
10:25

If you want to check out my route and other stats, visit my Runkeeper activity by clicking here.  While you’re there, add me as a friend!

After my run I had this sandwich – Yum!!

Arby’s Turkey Club

This evening there was a flurry of activities – my six had a birthday party to go to, we had dinner, and  we decorated the tree at dad’s place.

“I’m holding my candy cane up!” – Nine, as I snapped this pic, which cause brothers to mimic

We’re going streaking!!!!!

Last year I took and completed the Runners World holiday streak (30 days of at least 1 mile each day), but passed this year for some different reasons.  I’ve noticed via social media that many of you are streaking….so, why do you streak?  What have you taken away so far?

What’s your fantasy? Here’s mine.

Today I did NOT run

On days I don’t run, I think fantasize about running.  In my fantasy, it’s a beautiful summer afternoon, my clothes are soaked with sweat and I’m not sure that I can make it another 50 feet.  I push through when the heat tells me no, I push through when my mouth is dry and my body is screaming for water; I push through when the hills get too steep, when the humidity gets to be too much, and when there is no shade to be found at high noon.

All the odds are stacked against me, I will at worst crawl across the finish line, and at best some passer by will feel compelled to call for an ambulance when they see a body laying in a heap somewhere.  I finish my run a hot mess, drenched in sweat, physically defeatedspiritually renewed.  On this day, I walked through the fire and am strong.

Each day I make it through I am a little stronger.  This is my fantasy reality because I am a runner.

Today I’m not where I’m going to be when I die – I am becoming something better everyday.

Does running make you mentally stronger?  What are you willing to do to achieve it?  What are you willing to sacrifice to attain your goal?  I invite you to comment, tweet, or email me.

Now for some motivation when sleep seems like a better option.

Finally, some good advice some Britney Spears