Today, I ran almost 7 miles. Three and a half years ago, I wouldn't run across the street to avoid oncoming traffic. What is the difference? A mind made up.
Three and a half years ago, I made up my mind to be different and do different. I went on a mission to get healthy and stay there. And there is nothing as powerful as a mind made up.
Three and a half days ago when I packed for my business trip, I carefully folded my work clothes into my suitcase. Then, I packed a separate bag for my workout clothes. I made sure that I had the right amount of work out clothes and that they would be appropriate for the workouts I had planned - my special running socks for today's run and my "lifting clothes" for Monday.
This morning, I drove to a Gold's Gym in a strange town at 5:00 am to make sure I "got it in." I rarely let anything get between me and my workout. I always make a way to "get it in." Why? My mind is made up and there is nothing more powerful than a mind made up.
When you "believe in the mission" , you will stop at nothing to see it through to the finish. No matter the mission, you will find a way if you believe....
After you make up your mind.
Workout recap
Workout - Running
Pace - 4.75 mi (6.7 mph, 1.0 incline); 2.15 mi ( 7.5 mph, 1.0 incline)
Tuesday, February 28, 2012
Jedi Mind Tricks- 2/25/12
A funny thing happened at the gym today. When I run lately, I have been trying to pick up the pace for the last half mile of the run. In my mind, I call it "dropping the hammer". I am envisioning having a lead in the race and then pouring it on to seal the victory. Typical Jedi mind tricks to keep my mind focused.
But this morning, I absentmindedly took up the pace a mile before my scheduled finish. Oops! Just had to suck it up and go. I was able to finish well despite the mistake - which makes me realize again that this running thing has more to do with the mind than the body. I tricked myself into doing more.
Need to learn that trick all the time...
Workout Recap
Workout - Running
Pace - 5.75 mi (6.7 mph, 1.0 incline), 1.0 mi (7.5 mph, 1.0 incline)
But this morning, I absentmindedly took up the pace a mile before my scheduled finish. Oops! Just had to suck it up and go. I was able to finish well despite the mistake - which makes me realize again that this running thing has more to do with the mind than the body. I tricked myself into doing more.
Need to learn that trick all the time...
Workout Recap
Workout - Running
Pace - 5.75 mi (6.7 mph, 1.0 incline), 1.0 mi (7.5 mph, 1.0 incline)
Friday, February 24, 2012
Gazelles and Bulldogs - 2/24/12
I'm envious of those folks who have that smooth, easy running stride. You know the ones. The ones who look like they could run all day long. Looking like gazelles knifing through the African desert. The ones who are already on the treadmill when you arrive and are barely sweating when you stagger away.
I'm not one of those fortunate folks. My stride is less gazelle and more bulldog. Much more of a stomp than a glide. Generally, I look like I'm working hard - really hard - when I'm running, but today it felt easy.
"Easy" is not really the right word. I'm not yet accomplished enough that I can call running 6.5 miles easy. Yet, I covered that ground in less than an hour without any of the aches, pains or crises of will that often accompany such a run for me. Today, completing a 26 mile run seemed a just little more realistic. Just a little more within reach.
Now, if I can only figure out how to look like a gazelle when I run....
Workout Recap
Workout - Running, Abs
Pace - 6.0 mi (6.7 mph, 1.0 incline); 0.5 mi (7.5 mph, 1.0 incline)
I'm not one of those fortunate folks. My stride is less gazelle and more bulldog. Much more of a stomp than a glide. Generally, I look like I'm working hard - really hard - when I'm running, but today it felt easy.
"Easy" is not really the right word. I'm not yet accomplished enough that I can call running 6.5 miles easy. Yet, I covered that ground in less than an hour without any of the aches, pains or crises of will that often accompany such a run for me. Today, completing a 26 mile run seemed a just little more realistic. Just a little more within reach.
Now, if I can only figure out how to look like a gazelle when I run....
Workout Recap
Workout - Running, Abs
Pace - 6.0 mi (6.7 mph, 1.0 incline); 0.5 mi (7.5 mph, 1.0 incline)
Thursday, February 23, 2012
Don't Mess With My "Me Time" - 2/23/12
I make it a point to be completely selfish for at least 60 minutes almost every day. My workout is my "me time" and if you try to lay a hand on it, you may draw back a stump!
Many days, my workout is the only hour in the day that is completely mine. The only hour in which I am not serving someone else - my family, my friends, my employer. My workout serves me alone and, damn it, I deserve it! It's an hour dedicated to my fitness, my mental health, my ambition, my passion, my pride and no one else's.
It's an hour (or so) per day that I can shape and mold however I like. It can be:
Many days, my workout is the only hour in the day that is completely mine. The only hour in which I am not serving someone else - my family, my friends, my employer. My workout serves me alone and, damn it, I deserve it! It's an hour dedicated to my fitness, my mental health, my ambition, my passion, my pride and no one else's.
It's an hour (or so) per day that I can shape and mold however I like. It can be:
- A test of endurance
- A display of shock and awe
- A time for quiet reflection
- A battle of good versus evil
- A quest to rage against the machine or stick it to The Man
No matter what happens afterward a workout, I know that I have won something. I have defeated the gravitational pull of the bed. I have moved at least one inch forward. I have become strong, faster, better. Some days, it's the best hour of the entire day - the only thing (good) I have to say for myself.
As much time as you spend serving your many masters, it's essential that you build time into your schedule to serve yourself. My "me time" is protected by a 20 foot electric fence surrounded by a moat full of crocodiles. Enter at your own risk :)
Workout Recap
Workout - Shoulders and Arms
Wednesday, February 22, 2012
Musical Motivation - 2/22/12
What songs power you through your workout?
Sometimes - most times - when I'm running, I need some musical motivation to keep me going. This morning, right when I needed a push across the finish line, my iPod shuffled up a great one! "No More Drama" by Mary J. Blige.
This is not a typical "pump-you-up" type of song, but I love love LOVE to run to it. First of all, if MJB doesn't move you, you may want to check your pulse. I love the way she lays it all on the line when she sings. Just her passion alone inspires me.
In this particular song, there is one lyric that always gets me going
Only God knows where the story ends for me
But I know where the story begins
It's up to us to choose
Whether you win or lose
And I choose to win
"And I choose to win". That says it all right there. The combination of the power of the lyrics and the force with which Mary sings - no, sangs - them always, always gives me a turbo boost!
So what songs are your turbo booster?
Workout Recap
Workout - running
Pace - 5.75 mi (6.7 mph, 1.0 incline); 0.5 mi (7.5 mph, 1.0 incline)
Sometimes - most times - when I'm running, I need some musical motivation to keep me going. This morning, right when I needed a push across the finish line, my iPod shuffled up a great one! "No More Drama" by Mary J. Blige.
This is not a typical "pump-you-up" type of song, but I love love LOVE to run to it. First of all, if MJB doesn't move you, you may want to check your pulse. I love the way she lays it all on the line when she sings. Just her passion alone inspires me.
In this particular song, there is one lyric that always gets me going
Only God knows where the story ends for me
But I know where the story begins
It's up to us to choose
Whether you win or lose
And I choose to win
"And I choose to win". That says it all right there. The combination of the power of the lyrics and the force with which Mary sings - no, sangs - them always, always gives me a turbo boost!
So what songs are your turbo booster?
Workout Recap
Workout - running
Pace - 5.75 mi (6.7 mph, 1.0 incline); 0.5 mi (7.5 mph, 1.0 incline)
Tuesday, February 21, 2012
Now - 2/21/12
These days, in training and in life, I don't want to get too far ahead of myself. Cause when you spend too much time looking too far ahead, it can mess you up.
The only thing that matters is now.
You can get lost in the enormity of the task and the effort required. You can get knocked off stride by doubts of whether you are equal to the task.
So I focus on now.
So I try to stay focused on the next step. And dedicate myself to making it go forward rather than sideways or backward.
I put all my energy in now.
Just a little further, just a little faster, just a little more. Each and every day. Focused on this day and no other. Learning from but not dwelling on the past. Planning for but not living in the future. Winning this day.
Now.
Workout Recap
Workout - Running
Pace - 5.5 mi (6.7mph, 1.0 incline); 0.5 mi (7.5mph, 1.0 incline)
Countdown to the Savannah Rock-N-Roll Marathon on November 3rd, 2012: 256 Days
The only thing that matters is now.
You can get lost in the enormity of the task and the effort required. You can get knocked off stride by doubts of whether you are equal to the task.
So I focus on now.
So I try to stay focused on the next step. And dedicate myself to making it go forward rather than sideways or backward.
I put all my energy in now.
Just a little further, just a little faster, just a little more. Each and every day. Focused on this day and no other. Learning from but not dwelling on the past. Planning for but not living in the future. Winning this day.
Now.
Workout Recap
Workout - Running
Pace - 5.5 mi (6.7mph, 1.0 incline); 0.5 mi (7.5mph, 1.0 incline)
Countdown to the Savannah Rock-N-Roll Marathon on November 3rd, 2012: 256 Days
Monday, February 20, 2012
"The Fat Kid" - 2/20/12
I had someone complement me after I finished one of my sets at the gym this morning. This still surprises me when it happens, because in my mind, I'm still the Fat Kid.
I'm still the one whose mom shopped in the husky section for my Toughskins jeans. The one that was invisible to strangers, never noticed for my look. The one who had to do other things to get noticed - play the saxophone, play sports, try to stand out in the classroom. The one whose struggle with weight continued well into adulthood. The one who had 230 pounds into a 5'5" frame until just 3 1/2 years ago. The Fat Kid.
I've worked hard to change my outside appearance. Strangers who see me today don't know anything about The Fat Kid. Sometimes I wonder if my inside will ever completely match the outside. I don't think so...but that's OK. The Fat Kid keeps me (somewhat) humble. He never lets me get complacent. The Fat Kid never experienced the sense of entitlement that outer beauty sometimes fosters. He's a workhorse, not a show horse.
The Fat Kid sees this new life as a gift. The Fat Kid appreciates this brand new car (this new body) he's driving and wants to ride it 'til the wheels fall off!
I'm still the one whose mom shopped in the husky section for my Toughskins jeans. The one that was invisible to strangers, never noticed for my look. The one who had to do other things to get noticed - play the saxophone, play sports, try to stand out in the classroom. The one whose struggle with weight continued well into adulthood. The one who had 230 pounds into a 5'5" frame until just 3 1/2 years ago. The Fat Kid.
I've worked hard to change my outside appearance. Strangers who see me today don't know anything about The Fat Kid. Sometimes I wonder if my inside will ever completely match the outside. I don't think so...but that's OK. The Fat Kid keeps me (somewhat) humble. He never lets me get complacent. The Fat Kid never experienced the sense of entitlement that outer beauty sometimes fosters. He's a workhorse, not a show horse.
The Fat Kid sees this new life as a gift. The Fat Kid appreciates this brand new car (this new body) he's driving and wants to ride it 'til the wheels fall off!
Sunday, February 19, 2012
The Diet You'll Never Quit - 2/19/12
What if I told you that there was a diet - I prefer eating program - you could adopt that would cause you to lose weight and body fat, never leave you hungry and allow you to eat whatever you wanted during certain periods of every week? You'd say it sounds like fiction, right? Well, I've been following this program for seven months and I look like the last picture on this page. Interested? Read on...
For the last seven months, I have been following a program called the "Slow Carb Diet" that I first read about in a book called "The 4 Hour Body" by Tim Ferris. It has worked unbelievably well for me! Here the basic premise. Six days per week, you eat only the following:
Here's the rub. During these six days, you can't eat foods of the following types:
However, on the seventh day, you can eat anything and everything you want. Ferris argues that you MUST binge on the seventh day because it spikes your metabolism in a way that promotes fat loss. I have been taking Mr. Ferris up on his challenge every week, so much so some weeks that I almost want to hurl. Sometimes I barely want to look at food for a couple days after a binge, but when my "cheat day" comes back around, I'm always raring to go!
Yesterday was my "cheat day" and I went after it! I usually binge on Sundays, but today I have to work and can't binge up to my usual standards, so I moved my day up this week. Below, I offer you pictures of all my handiwork. Cheat day is FUN!
Does the program work? You tell me. If you do try it, don't freak out if you happen to step on the scale on the day after cheat day. I usually gain 5-7 pounds that day, but have lost it all back by binge day morning. If you have weight to lose, you will likely lose weight on this program as well.
Doesn't seem real, does it? Try it and let me know what you think.
For the last seven months, I have been following a program called the "Slow Carb Diet" that I first read about in a book called "The 4 Hour Body" by Tim Ferris. It has worked unbelievably well for me! Here the basic premise. Six days per week, you eat only the following:
- protein
- beans
- vegetables
- nuts
Here's the rub. During these six days, you can't eat foods of the following types:
- dairy
- bread
- pasta
- fruit
However, on the seventh day, you can eat anything and everything you want. Ferris argues that you MUST binge on the seventh day because it spikes your metabolism in a way that promotes fat loss. I have been taking Mr. Ferris up on his challenge every week, so much so some weeks that I almost want to hurl. Sometimes I barely want to look at food for a couple days after a binge, but when my "cheat day" comes back around, I'm always raring to go!
Yesterday was my "cheat day" and I went after it! I usually binge on Sundays, but today I have to work and can't binge up to my usual standards, so I moved my day up this week. Below, I offer you pictures of all my handiwork. Cheat day is FUN!
Does the program work? You tell me. If you do try it, don't freak out if you happen to step on the scale on the day after cheat day. I usually gain 5-7 pounds that day, but have lost it all back by binge day morning. If you have weight to lose, you will likely lose weight on this program as well.
Doesn't seem real, does it? Try it and let me know what you think.
Saturday, February 18, 2012
Hold it! - 2/18/12
Workout - Running
Pace - 5.25 mi (6.7 mph, 1.0 incline), 0.5 mi (7.3 mph, 1.0 incline)
Start Time - 6:10 am
Another good workout. Nice run with none of the calf cramping that I felt earlier in the week. Again, I felt strong enough at the end to pick up the pace for the last half mile. But the run was not completely uneventful.
About one mile in, I started to feel like I had to go "number 2" even though I had already done so before the run. But something inside me would not let me stop running until I was finished. I just had to hold it! Also, I was able to occupy my mind really well this morning. I find that running is sometimes more taxing mentally than physically. This morning, I had visions of big business deals in my head.
Today is also my "cheat day" - the day I go off the farm and eat anything and everything I want! I normally do this on Sundays, but tomorrow I have to work and can't gorge like I want to gorge. So, "it's on" today and a full report tomorrow.
Pace - 5.25 mi (6.7 mph, 1.0 incline), 0.5 mi (7.3 mph, 1.0 incline)
Start Time - 6:10 am
Another good workout. Nice run with none of the calf cramping that I felt earlier in the week. Again, I felt strong enough at the end to pick up the pace for the last half mile. But the run was not completely uneventful.
About one mile in, I started to feel like I had to go "number 2" even though I had already done so before the run. But something inside me would not let me stop running until I was finished. I just had to hold it! Also, I was able to occupy my mind really well this morning. I find that running is sometimes more taxing mentally than physically. This morning, I had visions of big business deals in my head.
Today is also my "cheat day" - the day I go off the farm and eat anything and everything I want! I normally do this on Sundays, but tomorrow I have to work and can't gorge like I want to gorge. So, "it's on" today and a full report tomorrow.
Friday, February 17, 2012
Score one for the little guy! - 2/17/12
Another gut check passed.
For the past few months, I have been working out six days a week - three lifting days and three cardio days. Now that I am training for a marathon, I need to get more running in, which means dropping one of my lifting days. My Friday workout, a variation of P90X Legs & Back, is the workout I will drop as I move to running four days per week. So this morning was the last time I will do this routine for a while.
Perfect excuse to bag, but here the problem. This whole workout thing is more about discipline for me than the actual weight lifted or distance run. This morning, I went AFTER IT. Very proud that I stood up rather than standing down.
There was a funny moment this morning. There was huge dude yakking about his pull up prowess. He crowed, "I do 3 sets of 10" as if it was an Olympic record. He was "coaching" an onlooker, telling him pull ups are the only way to "get your back wide". Then here comes little 'ol me (all 5'5" and 160 pounds) asking to get on the pull up bar for a set. I proceeded to do 12 wide grip pull ups wearing a weighted belt with 35 pounds attached. I followed up with 15 reverse grip pull ups hauling 55 pounds - and tried not to crack a smile.
Score one for the little guy!
For the past few months, I have been working out six days a week - three lifting days and three cardio days. Now that I am training for a marathon, I need to get more running in, which means dropping one of my lifting days. My Friday workout, a variation of P90X Legs & Back, is the workout I will drop as I move to running four days per week. So this morning was the last time I will do this routine for a while.
Perfect excuse to bag, but here the problem. This whole workout thing is more about discipline for me than the actual weight lifted or distance run. This morning, I went AFTER IT. Very proud that I stood up rather than standing down.
There was a funny moment this morning. There was huge dude yakking about his pull up prowess. He crowed, "I do 3 sets of 10" as if it was an Olympic record. He was "coaching" an onlooker, telling him pull ups are the only way to "get your back wide". Then here comes little 'ol me (all 5'5" and 160 pounds) asking to get on the pull up bar for a set. I proceeded to do 12 wide grip pull ups wearing a weighted belt with 35 pounds attached. I followed up with 15 reverse grip pull ups hauling 55 pounds - and tried not to crack a smile.
Score one for the little guy!
Thursday, February 16, 2012
Burning the Bridges of Retreat
I am a firm believer in setting audacious goals and then making them public. So many of us set secret goals and then leave ourselves an out by never sharing the goal. Because the goal was never shared, we are never accountable for failing to meet it. We then convince ourselves that we never wanted to achieve the goal in the first place.
I believe in burning all bridges of retreat when setting personal goals. If I say my goal out loud, I have two choices - to achieve it or to explain why I failed. I prefer the former. It provides me the extra motivation to do something big - something that may even scare me a little bit. Today is one of those days.
ANNOUNCEMENT- I will be running the Savannah Rock-N- Roll Marathon on November 3, 2012. In the past, I have run a couple 10k races and one half marathon, but never the "big daddy" - 26.2 miles. I have never considered myself a runner. Have you ever seen someone who move with that smooth glide that makes running look easy? Visualize the opposite and you have me.
Still I'm going to do it and I'd like you to keep me accountable. I will post here frequently about the progress of my training and maybe we can do this thing together!
Happy training!
I believe in burning all bridges of retreat when setting personal goals. If I say my goal out loud, I have two choices - to achieve it or to explain why I failed. I prefer the former. It provides me the extra motivation to do something big - something that may even scare me a little bit. Today is one of those days.
ANNOUNCEMENT- I will be running the Savannah Rock-N- Roll Marathon on November 3, 2012. In the past, I have run a couple 10k races and one half marathon, but never the "big daddy" - 26.2 miles. I have never considered myself a runner. Have you ever seen someone who move with that smooth glide that makes running look easy? Visualize the opposite and you have me.
Still I'm going to do it and I'd like you to keep me accountable. I will post here frequently about the progress of my training and maybe we can do this thing together!
Happy training!
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