In Less Than Thirty Days

My biggest and most important race is in less than a month. The Chicago Marathon has been the beast I’ve been battling for four years now. My goal my first year was to finish the race. I needed to prove to myself that it wasn’t a fluke so I ran it a second time. Last year, I attempted to get below four hours but warm weather pushed me into the wall. I have a month to get everything in order, heal, and raise money.

Planning and Preparing

I dialed in my performance food for race day. I re-acclimated myself with Clif Shots, the official energy gel for the race. My refueling strategy fell into place on the twenty mile run before my foot injury. I’ll be receiving my shoes and shorts from Brooks within the next week. I should receive it in time to test the new shorts and break in my Brooks Adrenaline GTS.

My training was on track for me to run the marathon in 3:45:00. My injury and lack of running makes it highly improbable to achieve that time. It’s time to re-evaluate my training goals and accept situation for what it is.  I still want to run the marathon in under four hours. I won’t nail it down until the morning of the race.

With less than thirty days left, I need to start visualizing my race. Every part of the race needs to be looked at one mile at a time, my clothing, breathing, every ache and pain in my body, the course, my strategy, etc. I close my eyes each night to see, feel, taste, and smell this race.

Keeping the Faith

Opted not to run the Chicago Half Marathon to keep my marathon goals alive. The foot is injured but it’s getting better everyday. Matthew restrained me from making a bad situation worse. I almost ran the Chicago Half Marathon. Imagine if I ran the half marathon and created a situation where I can’t show up to run the Chicago Marathon? I’d be beating myself up inside until my next marathon.

After two weeks of no training, I decided to start riding my bike and adding miles to my schedule. The pain is finally bearable enough to ride a bike. I’ll be adding a couple of miles each day to assess my progress. I don’t want to push to hard and aggravate the injury. The healing process will take time, patience, and tender loving care.

I’m keeping my head up. The prospects of showing up on October 9th is still good. I need to have faith, believe in myself, and act upon my beliefs.

DetermiNation & American Cancer Society

I want to thank everyone that has supported me as a charity runner this year. We saved lives, saved birthdays, and eased the burden of cancer. I reflect on this almost night. I think about it every time I visit my uncle. The money we raise goes to research and helping those that need a helping hand during their journey. From the bottom of my heart, thank you.

I have one more month to reach my personal goal. Help make every mile I run more meaningful so we can help save lives and create a world with less cancer and more birthdays. Please support the cause I am running for by contributing to my effort to raising $2,621.87 for the American Cancer Society. Let’s change the course of cancer together!

Less than one more month until the Chicago Marathon. It’s just around the corner yet so far away.

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Struggle and Frustration

The past year has been one of struggle and frustration. Minor injuries plague me. My internal balance is off. My resistance to stress has been low. Negative thoughts constantly create small cracks slowly causing structural failure. Negative thoughts apply pressure until I break.

A skin lesion was removed and prevented me to train in January. Many of you know that running keeps me balanced. It grants me permission to move forward with confidence. I find myself weak without running. I had a personal breakdown when my car broke down in April. Thoughts and perceptions of life turned very negative as I tried to line up rides to get to work and school. I felt like a burden. My spirit became tired. It continued to spiral downward when I went to the Urbana-Champaign region to run a half marathon. It was a bad experience. My body and mind failed me. Injuries are piling up. I experienced heel pain in July. I currently have a foot injury due to an event I experienced on a pace run. I can’t run until it heals. The negative voices constantly beat on my mind and spirit. They get louder as the school semester grows older. There aren’t many tools I have to keep me standing tall.

There were a few highlights. I ran a personal best at the Soldier Field 10. I also accomplished running my best 10k of my life. I enjoyed time kayaking and camping with people in my life. I also experienced a week in traversing the Presidentials in the White Mountains of New Hampshire. I’ve raised about one-fifth of my goals for the American Cancer Society.

Sometimes I have to ride out the lows. Other times I need to climb out of the mess I’m in. I take extra care with my foot by icing it often and staying off my feet. I went so far as to take next week off at work to focus on healing and studying. I need to remind myself that I’m okay and school will be okay if I believe in myself and keep the faith. I’ve left reminders in my car, home, and books that encourage me and remind me. I visit my cousin and uncle’s graves to remind me life is short and I need to live the life I was given instead of walking through life as if I’m already in my grave. I’m blessed to be alive. I’ve taken action and now I need to be patient to see where it goes.

The struggle and frustration is temporary. In fact, it’s what molds individuals into better people. If I embrace this, I will get over.

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2011 Injury Report

I’ve been blessed with running injury free for the past three years. Over the past month I gained (earned?) a number of injuries and soon to be injuries. I decided to take a full week off from running to rest, stretch. massage, and ice my trouble spots. I’m not sidelined.  I just have to adjust my training so I can take care of my injuries. Here is my list of problems.

  1. Discomfort in the left hamstrings area. My hamstrings are taking a beating since I’m doing more hill, interval, and tempo workouts.  In addition to rest, I’m kneading it out with “The Stick” massaging tool, and a lot of stretching.
  2. Sore right ankle. I’m resting it before it gets worse.
  3. Pain between the second and fifth metatarsals on the right foot. It feels like I’m developing arthritis in my right foot. It goes away once I warm up and start running but it’s always there throughout the day.  It hurts to the point that I take pressure off of it while I walk.
  4. Right heel pain.  I believe I received this injury at a wedding.  Running is taking a toll on my body and dancing goofy was the last straw that broke the camel’s back.
  5. Bruised confidence, mental outlook, and motivation. I’ve had this issues for over four months.  It’s not a physical injury but it is a problem that impedes my running performance and forward movement in life.  It’s something I’m working on right now.

I am training at a higher level, and I need to be more aware of my body. Staying aware keeps me from passing the breaking point.  Careful preventative care will help me avoid huge hiccups in my training. What has been nagging you and what have you been doing to take care of it?

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Great Fit 180

Today is the day I turn things around and make things fit better. More later…

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No More Excuses

Well, I have no more excuses for not losing weight.

I have a gym membership, workout videos, exercise equipment at home, and my running.  I have access to exercise almost everywhere now.

I crafted a plan for my exercise.  I have the flexibility to change it when life throws another curve ball.

To curb my consumption of empty calories, I bought Crystal Light to replace the sweet drinks I’m addicted to.  I’m slowly switching back to fresh tasting and clean water. I have my food journal with me.  All I need to do is start cooking healthy.

The eating plan needs work but what I have now is much better than what I had yesterday.

I can do this.  I will do this.

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GO! St. Louis Marathon Relay

Matt and I finally met Jenn and Ash Sunday morning. They walked from their place to our hotel. We chatted for a few minutes about stuff and the GO! St. Louis Marathon Relay. We decided that Ash take the first leg, Jenn take the second, I run the third, and Matt finishes the race for us. They headed to the starting line while Matt and I jogged around the Jefferson National Expansion Memorial.  It’s amazing how social media can connect strangers with common interests.

We returned to our hotel room after our jog.  We planned on taking a short nap before heading to the relay station but I was too antsy. We arrived at relay station #2. Matt looked bored and I felt guilty dragging him here.  I think he was concerned that he didn’t know how and when to warm up for his part of the race.  Ash found us wearing our blue Buffs. We waited for Jenn. I was afraid of missing my hand off with Jenn because it was so crowded at the relay station.  Both of them told me not to worry. I didn’t realize she took the longest leg.

We saw someone purple sparkly running towards us.  It was Jenn!  We got up, Mat and Ash cheered.  I just wanted to get out on the road.  I gave Jenn water and she handed me the timing bib.  Off I went.  I thought the weather was perfect standing there but on the road, it kicked my ass.  The heat and humidity took its toll and forced me to ease my pace.  It was a blessing as it gave me the time to enjoy the Forest Park and University City area.  It’s a very attractive area of St. Louis.  It’s another reason to visit the Lou again.  The hills weren’t as bad as I expected.  I felt the race I ran in March was a bit more brutal to this flat-lander.

At every aid station I took water and soaked myself in water.  I didn’t want to overheat.  I learned that lesson at the Illinois Marathon.  It wasn’t towards the final mile of my portion of the marathon, I started to wonder when I’ll see the trio. The heat didn’t destroy me but I didn’t want to get there.  I finally saw Matt and yelled that I pulled a Janet Jackson.  I accidentally had a wardrobe malfunction and pulled the belt apart.  I left I handed off the relay bib to Matt.  After I finished my leg, I felt miserable.  I didn’t know how miserable I was until I finished.  My brain was not function correctly.  My eyes weren’t registering light correctly.  I felt blank.  I’m so happy Matt left me some Sharkies to eat.  The heat kicked my ass.

Ash, Jenn, and I took the Metro Link to the final relay station.  We just got there just in time. Matt looked like all business when we saw him.  In fact, we were barely keeping up.  We crossed the finish line.  The finisher shoot was unusually long, winding, and desolate.  I wish they made it more compact so we can get our water, food, and immediately.  I hope they fix that next year. Matt looked like he was about to die after the race.  He told us he was trying to hunt down another runner to beat.  He and his GPS heart rate monitor confessed that he did sub-8:00 minute miles for two of his five miles.  Crazy.

Team Runner’s High Five finished in 4:42:37.

After the race, Jenn and Ashley invited us to Ashley’s home bar, Llywelyn’s Pub, in Soulard. We agreed to meet up with them after we check out of the hotel.  In the Soulard area, I was SOOO happy that they had easy street parking.  At Llwelyn’s, we talked about the race, future races, their neighborhood. I ordered a Llywelyn’s burger with rarebit.  Whatever is in rarebit is good.  It’s took hard to describe except it tasting good.  Matt and I  slowly recovered by drinking lots of water do to a six hour drive home. The girls did their part by drinking the spirited beverages.

The marathon relay proved to be an enjoyable time and I loved listening and watching Jenn and Ash interact.  It turned out Matt really enjoyed doing the relay.  I definitely want to head back to St. Louis to explore its streets.  I expect to catch a Cards game in Busch Stadium, visit the Budweiser brewery, check out a few restaurants, and photograph the neighborhoods I ramble through.  Would I run in St. Louis again?  Yes.  It’s a great course to run as a visitor and for someone that wants to do their nifty fifty. I’d definitely do it again if I do the nifty fifty.

Photos: @AshleyJane36

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Losing Weight

Losing weight is a simple concept. A person creates a slight calorie deficit by eating nutrient dense low calorie diet and exercise. Although the concept is simple, most of us struggle to lose the excess weight. There are a lot of reasons.  Some of us do not know where to begin.  Others falter when it comes to nutrition and calories.  Another group claims they hate exercise.  The are so many reason why we struggle but there are also many ways to let us thrive.

Nutrition and Diet

The calorie deficit begins with what we take into our system.  Food is a fuel to give us energy and rebuild our bodies.  There are many resources online to help you determine what you need to consume and how much to consume.

There are plenty of online resources available.  The U.S. government has a great website to get you started at Nutrition.gov. This site provides a wealth of knowledge on food and nutrition. Many hospital websites such as Mayo Clinic that provides excellent information.  There are a few really good blogs out there that talk about nutrition.  I suggest getting your learning on at nutrition.gov and other reputable sites first so you can identify the quality blogs from the not so quality blogs.  Finally, check out your local library. They also have an assortment of books on health, weight loss, and nutrition.

If you need a pre-prepared plans an guidance, there are a lot of services to look into.  My friends have had success with Weight Watchers, Jenny Craig, and Seattle Suttons.  I’m a big of Weight Watchers because of the group meetings and the fact that they teach you the tools to keep the weight off without holding a person’s hand too much.

I use a food log on and off since I started running seriously.  I’ve been very successful when I’ve used it.  I was not so successful when I didn’t use it.  My only sticking point has been my at home nutrition and diet because I don’t cook and rely on delicious food from my mom or dining out.  This are going to change this year.  I’m slowly starting to cook more often. The recipes I am using are from fellow bloggers and recipe books.  It’s important to learn how to cook or find healthy options.  I’ve found cooking at home much better at controlling my intake and keeping my taste buds happy.  I’m able to modify my favorite foods to taste good while keeping the calories low.

Exercise

Exercise is another essential part of losing weight.  In addition to aiding in the calorie deficit, it also tones and sculpts the body into a lovely shape.  Everyone is different and everyone enjoys different things.  I love running but running might now be suited for another person.  A person needs to find exercise that that is enjoyable or at the very least, bearable.  Heck, sometimes people grow to love the exercise they find bearable. It can be anything, walking, swimming, cycling, weight lifting or playing a team sport.

Sticking and committing to a plan is vitally important.  Whenever I don’t have a plan or goal in mind, my exercise decreases significantly.  During my first marathon, I used Hal Higdon’s training guides online. (Which reminds me, I need to thank him by purchasing his books.) There are a lot of free and fee based plans out there for the cyclist, triathlete, first time runner, etc.  It just takes time and effort to find the right one for the individual.  Beachbody, the makers of P90X, Insanity, TurboJam, and TurboFire, sells an assortment of great systems to get a person stronger, leaner, and healthier.  I’m a huge fan of their stuff because a person doesn’t have to waste time piecing together a exercise and nutrition plan on their own.  I think it’s a huge time saver.

Mindset

I think the biggest challenge is setting the right mindset to successfully lose weight.  Getting a goal down requires patience and determination.  Let’s face it. There are a lot of temptations out there to steer us away from an exercise session or healthy diet.

Our inner voice also affects our weight loss. Negative self-talk demoralizes us. Self-fulfilling prophecies come true. Each of us grew up recording the voices around us and some of them repeat consistently either lifting us up and pulling us down.

Losing weight also requires us to challenge ourselves to think differently and push ourselves slightly out of our comfort zone. We’re stretching ourselves and it’ll be frustrating. In the end, it becomes easy and second nature if we stick with it.

Patience is a precious commodity important on a weight loss journey.  I didn’t gain this weight overnight.  I can’t expect to lose weight overnight.

There are many blogs that can help you keep the proper mindset. Everyday people are losing weight without being on television shows and keeping it off. Within a year, Cubicle Dad lost over one hundred pounds before running his first marathon.  I slowly lost forty pounds over the course of three years. (And much more to lose!) We see the trials, triumphs, and tribulations of others.  We become inspired by others.  I follow them on Twitter and check out their blog posts.

Another tool that has helped me is a book called “Self Esteem” by Michael McKay.  A psychologist gave it to me and has proved to be a very helpful.  Again, there are many other books out there that can help your inner you become healthy so your outer you gets healthy.

Most Importantly

Every person is different and shouldn’t compare weight loss to another.  Men lose weight differently then women.  Age is another factor.  The nutrition needs are different for everyone.  Science does its best to generalize but it still  a very individual process.  It’s best to start with a base and modify it according to your needs.

There are many reasons we struggle but there are many simple strategies to help up lose weight.  There are many variables that are added to this simple process. However, with the right tools, we can reach our goal to lose weight and get healthy.

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