Do you have these common running traits?

Most people notice you’re a runner by the way you look; more and more, I notice other runners by the way they live their life.  Runner’s have a beautiful spirit, heart, and mind. You have a beautiful spirit Your spirit is shaped by miles of inclement weather, and a few precious rays of sunshine.  You have cried through pain and joy.  You were broken, and you healed.  You will be broken again, but you run anyways.  When you run, your spirit shines through. We don’t race to the finish line against other runners.  Our race is one against ourselves, always pushing back that devil who’s telling us to quit.  Every time we finish, we have won.  Sometimes, we win in the form of a Personal Best, sometimes we win by finishing, sometimes we win by starting.  We win because we push our limits each run.  What’s your best victory? You have a beautiful heart You took a few wrong turns,

read more Do you have these common running traits?

Are you prepared to be great?

You can only be great if you’re prepared I will not inspire a generation with my words.  I will never lead the NBA in scoring or the NFL in rushing.  I will not win an Olympic medal.  I will not save a soldier from gunfire.  But there are things at which I aspire to be great. Dad I work to be a great father to my children.  I am the only dad they will ever have, I owe it to them and their children, to teach them to be men.  I want to leave a legacy of love that they can aspire to, that they impress upon their children, so that when I leave, I leave a legacy of great men in my wake. Career I aspire to be great at my job.  I don’t wake up each morning hoping to just do enough to keep getting a paycheck.  I choose to be a fully engaged participant with my employer,

read more Are you prepared to be great?

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

read more How to #RUNch

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. 2. Navarre Beach – a little coastal city, known locally for its rustic charm. 3. Gulf Islands National Seashore 4. Pensacola

read more Bicycling as Crosstraining

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

read more Race Report – We Believe in our Children 5k

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,

read more My Mistress

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,

read more New Beginnings

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

read more Clean Slate

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…   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

read more Long Bridge, Incredibly Windy, Hatorade

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

read more Refueling, Man versus Horse, and New Years Resolutions

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

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

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 defeated – spiritually renewed.  On this day, I walked through the fire and am strong.

read more What’s your fantasy? Here’s mine.

Core Training, Beer, and Bicycles

Today was a fun day that let me do lots of fun things with my body, highlighted by a 13 mile bike ride in 80 degree sunshine!  Today felt awesome, I regret that I had to spend anytime inside, and am hopeful that it will stay warm/sunny this week. WIN OR LOSE, WE STILL BOOZE Today is Sunday, which means I had about 2 hours of practice with my coworkers/teammates.  Our last game this season is Tuesday.  Games have been cancelled the last two weeks due to weather/holidays, so we all needed to go out there and swing the bat and play catch some. Most Tuesdays after our games, win or lose (and we mostly lose), we run down to Hopjacks Filling Station and have a few beers.  My favorite beer currently is Kentucky Bourbon Barrel Ale, which they often have on tap.  I’ve been getting into the cider beers lately also. Beer = Good After practice and a snack, I

read more Core Training, Beer, and Bicycles

Emotionally Charged Running

I RUN ANGRY D. H. Lawrence said “I never saw a wild thing sorry for itself. A small bird will drop frozen dead from a bough without ever having felt sorry for itself.”  I think of this quote often, and always just like this: This year has been a challenging year that has included the end of my 13 year marriage to the person I thought I would grow old with.  I am a dad to three boys, ages 9, 6, and 3, and I am deeply saddened that I am unable to give them a stable family life with a mom and dad that love one another. This year I have stayed sad too much, I have cried too much, I have been hurt too much.  I don’t believe I’ll ever get over this pain I still feel deeply everyday, but I am responding to the pain in the best way I know how: use it to motivate me

read more Emotionally Charged Running