How to #RUNch

February 11, 2014 by Jason Morris

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

February 2, 2014 by Jason Morris

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.

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

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!

6. Powder soft white beaches

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

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

January 29, 2014 by Jason Morris

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.