10 thoughts for 10 miles - 3/21/12

Today, I completed my longest run since I finished a half-marathon back in 2010, 10 miles.  I have to say there's something scary about taking the first steps knowing you are planning to run double digit miles.  Even scarier is that 10 miles is not even half of the distance I plan to run in November.  The mere thought of it would have been straight lunacy three years ago.  Now, I am getting more and more confident, brazen even, with each run.  Here are 10 thoughts I had during my 10 mile run.


10) Your workout starts the night before
It is amazing how much stronger I am when I am well rested.  No shock here.  The trick is recognizing that your workout really starts the night before.  Get your $%#% to bed!


9) Stretch
The importance of stretching before and after a run cannot be overstated.  It reduces the soreness after a run and helps prevent those cramps that weaken your resolve while you run.


8) Gotta be the shoes!
I was having all sorts of knee and calf issues before I went to a "runners" shoe store and bought some real running shoes.  Now, I'm feeling especially spry when I run.  It's the shoes, Mike.  Gotta be the shoes!


7) Find a comfortable pace
My ego has been telling me for weeks that I can run faster than the pace at which I have been training (9:00 minute miles).  However, my head tells me to find a comfortable pace and stay there.  My head is winning...so far.


6) Occupy your mind
Once you have settled into a comfortable pace, the next trick is to occupy your mind, especially on runs that take an hour or more to complete.  To occupy my mind, I alternate between good music and dreams of world domination.  But that's just me.


5) Stride long
I constantly have to remind myself to lengthen my stride - no small task with my stubby little legs.  I feel like it takes more energy to take short strides than long ones.  It helps me pass the time (and the distance) quicker.


4)Take deep breaths
My mother, the one from whom I inherited my lack of height, taught me this when I was in college trying to run a six minute mile (long story).  Anyhoo, she taught me that by focusing on taking long, consistent breaths, I could push harder.  She was right! 


3) Is that calorie number really correct?
The treadmill said that I burned more than 1000 calories during my run.  Is that really true?  The crazy thing is that, even is that number is correct, I could undo the entire positive impact of a 90 minute run with a 5 minute session at the McDonald's down the street.  Life ain't fair!


2) "Drink your water people"
Gotta stay hydrated or as Tony Horton says in one of his P90x videos, "drink your water people."  Staying hydrated, I've heard, will keep you from cramping as well.  Nothing will throw a monkey wrench in your program faster than a nasty little cramp.


1) "I got this"
After I finished the 10 miles, I felt like I had plenty of gas left in the tank.  I did a little shimmy as a dismounted the treadmill and though to my self, "I got this!"

Need Inspiration? Watch this! - 3/15/12

This video never fails to inspire me. A brief set up. British sprinter Derek Redmond is entering in the 400m final at the 1992 Olympics in Barcelona. I gather from the video that, given his age, this will be his last Olympics. About halfway through the race, he pulls his hamstring and falls down to the track. What happens afterward is magical! You just have to see it.

I'm inspired by this video because:
I want to be the type of performer, like Derek Redmond, that won't quit regardless of the circumstances.

I want to be the type of father, like Derek's father, that demonstrates that level of pride in and compassion for his son.

I want to always remember that there is honor in finishing what you start regardless of where you finish.

I want to be that courageous on the biggest moments I face in my life.

If this video doesn't move you, you may want to check your pulse!

Top 10 Ways to Stay Motivated - 3/14/12

I know how hard it is to get motivated and stay motivated. There have been times in my life during which wild horses couldn't drag me to the gym.  But today, those same wild horses can't keep me away. My friends ask me all the time, "how to you stay motivated?" Here are my Top 10 keys to staying motivated to stay fit.  I hope this helps you find the motivation to stay your course!


10) Ease into it 
When I was younger, I would get all jacked up after returning to the gym from a long...um..."hiatus."  I would invariably push myself so hard that I would be sore for a week, causing another...umm...hiatus. Go slow and build up. You have no one to impress but yourself, so pump the brakes when you are starting out.


9) Stretch
Stretching is generally the last thing I want to do.  When I get to the gym, I want to get after it and when I get done, I want to "get gone."  However, stretching before and after workouts will help you beat back the soreness, giving you one less reason to give up.


8) Be consistent
I have heard it said that it takes 21 days to develop a good habit.  Exercising is no different.  You have to develop the habit of working out consistently. In the beginning, in these first 21 days, it is more important to show up on every scheduled day than it is to go hard.  Even if it's just 10 minutes, make sure you show up!


7) Sleep well
For those of us who work out in the morning, the biggest threat to a workout is often the snooze button.  He's a sneaky brotha and he'll trip you up if you don't allow yourself enough sleep.  Often, a great workout (or a skipped workout) starts the night before.


6) Eat well
I used to workout on an empty stomach in the wee hours of the morning. However, I find that I'm stronger when I eat at least a little sumpin' sumpin'. For me, it's protein bars or whey protein shakes. Not enough to get full, but enough that the sound of my stomach growling doesn't drown out my iPod.


5) Set Short Term Goals
I used to get overwhelmed by knowing that I had to work out for ... the... rest... of... my...life.  I thought, "what's the use. Pass the Oreos".  Now I keep myself motivated by breaking up "the rest of my life" into 30 to 90 days increments.  It's much easier for me to push to the end of a 90 day program than to keep pushing with no end in sight.


4) Mix it Up
The folks at P90x have done a great job of popularizing the notion of "muscle confusion." The concept is that, in order to get the best results, you have to keep your muscles "confused" by varying your workouts.  This works on two levels.  Mixing up your workout keeps you from being stuck at a "plateau," but it also keeps you from getting bored so easily.  If your workout is fun, you'll keep at it.


3) Set Long Term Goals
Everyone needs a vision. I have long terms goal as well - lofty goals that will take some time, but inspire me to keep going.  I plan to finish a marathon (first) and then qualify for the Boston Marathon (next).  I plan to maintain my current weight for another year and then another year after that.  None of this will be accomplished tomorrow, but they are tangible, measurable goals that keep me moving forward.


2) Make Your Program Fit Your Lifestyle
Don't set yourself up for failure by making your "workout appointment" difficult to keep.  If you are a night person, forget about working out early in the morning. If you travel a lot, don't choose a program that you can't do on the road.  Don't choose a gym that is way out of your way or you'll quickly stay out of its way.  Make your work out program fit your lifestyle and you will be more likely to stay with it.


1) Work Out With a Purpose
I work out for several reasons that are meaningful to me. Some are "higher calling" reasons (I.e. - setting a good example for my kids) and others are not (I.e. - I'm can be straight up vain too). Each morning, I have a purpose. One of these reasons is meaningful enough to me to get my butt to the gym.  If you believe in your mission, even wild horses won't keep you from completing it! 

My Top 10 "Pump Up" Songs - 3/13/12

Working out is so often a mind over matter deal. The right music can make all the difference.  It puts me in the right frame of mind to push myself to the limit and beyond. This is my list of favorites.  I hope you enjoy this list and feel free to add your own favorites in the comments!

And if you want to see how these songs helped me lose 80 pounds, click to check out my FB page!


10) Gonna Fly Now - Bill Conti
This is the mother of all pump up songs and probably should be much higher than #10. For anyone who has seen a Rocky movie, which must be at least every American over 30, this song will make you run through a brick wall. As Eddie Murphy once said though, don't watch the movie (or listen to this song) before going out to a bar if you're 5'2" and weigh a buck twenty. It may cause you to write a check that your ass can't cash!

9) Touched a Dream - R Kelly
This is not a conventional pump up type of song. It's not especially fast- more of a ballad than a "danceable" song. But, I like R&B songs in which the singer "goes off". The passion that R Kelly brings to this song is inspirational to me, gets me in gear!

8) Lose Yourself - Enimem
Gotta love the guitar riff in this song. Always makes me run faster, because I just can't help but set my stride to it. Love the message too. This whole song is a challenge. Will you rise to the occasion, or will you let your opportunity slip away? If you've seen the move 8 Mile, the song is even more meaningful.

7) Mama Said Knock You Out - LL Cool J
When I here this song, I think of the video with Uncle L in the boxing ring. I wonder they use these lyrics in a speech therapy class somewhere. "Pass me a sissy, soft, sucka. I'll slay him". Say that three times fast - but I digress. But, I dare you to hear this song without throwing hook, uppercut combo.

6) Run This Town - Jay Z, Rihanna, Kanye West
Another song that gives me "an attitude" when I hear it. Who doesn't want to be running things? I love the combination of voices here - RiRi, Jigga and Crazy Kanye - especially the little hook that RiRi sings throughout.

5) No More Drama - Mary J. Blige
I've written a entire blog about this song alone.  It speaks for itself!

4) Cupid Shuffle - Cupid
This one is personal for me as it's one of my kids' favorite songs. When Cupid says "Down, down, do your dance," I think of my little girl saying "down, down, do-wa-day" and smile. If I'm feel especially frisky, I'll even lean "to the right, to the right, to the right, to the right" as I'm running!

3) Stronger - Kanye West
"Th-th-th-that that don't kill me, will only make me stronger". You know it's true. The best and the electronic vocals make to want to run faster or push out a couple extra reps.

2) All I Do Is Win - DJ Khaled
"All I do is win, win, win no matter what". What else do you need to hear? And if you quit running while this song is playing, you better have a pulled hammy. The beat is fast and the message is clear.

1) Victory - P Diddy and the Family
This song is no nursery rhyme, but I love the "attitude" in the song. Attitude in a rap song? Really? Not exactly uncommon, it works really well for me here.  And the combination of the Rocky sample and the hip- hop beats is unstoppable - at least, that's the way I feel when I'm running to it!

My Journey - 3/12/12

There's a dude at my gym that has that smooth stride that makes running look really easy. He steps on the treadmill, speeds to what would be a full sprint for me and stays there for about an hour. I wonder if I will ever be as fit as him, but then I put my blinders back on, my head down and refocus on my journey.

More frequently than ever now, I get complements about the way I look and questions about how I do it. I'm not going to lie.  It's flattering! Sometimes, I get tricked momentarily into believing I am "there" now.  I've made it.  But then I put my blinders back on my head down and refocus on my journey.

Most of the time, I don't really know where someone is on their journey, in fitness or in life, so I really try not to pass judgement.  I try to stay focused on my journey, one forward step at a time, no matter how large or small.  Never getting too proud of my progress or too envious of that of others.  Just trying to enjoy my journey.

Workout recap
Workout - Running
Pace - 5.5 mi (6.7 mph, 1.5 incline)

Don't Stop 'Til You Get Enough - 3/10/12

Today was my "long run" day of the week - 9 miles.  Are you serious?  That's what I was asking myself as the alarm went off at 4:45 this morning.  But that was the test.  If I am really going to run a marathon, 9 miles eventually is going to have to feel like the appetizer, not the main course.  So I set MJ to shuffle and went after it.


About 6 miles in, my legs started to get a little heavy, but just then MJ starting singing "Don't Stop 'Til You Get Enough."  I followed the man's advice - because I hadn't yet had enough - and pushed through to the end.  Another goal met!


Workout Recap
3/9/12 - Running & Abs
Pace - 6.0 miles (6.7 mph, 1.5 incline)


3/10/12 - Running 
Pace - 9.0 miles (6.7 mph, 1.0 incline)

Why I'm "obsessed" with working out - 3/9/12

Some might say that I am "obsessed" with fitness.  Most mornings, I wake up at about 4:30am to work out.  On occasion, I have been known to get up at 2:30am to get a work out in when I have an early morning flight and know it will be my only chance to get it in.  On the road, I will drive for miles to find a suitable local gym.  But am I obsessed? No.  I call it "driven."

I am driven by visions of the future.  Driven by a vision of my son walking across the stage to accept his diploma, looking into the crowd but not seeing me.  Driven by a vision of my daughter being walked down the aisle on her wedding day by her brother because her daddy died of a heart attack when she was 12.  Driven by the thought of all the lonely walks they would take in their lives if I insisted upon looking like the top picture on this page rather than the bottom one.

Am I obsessed? No, but I am focused like a mother - check that, like a father.  Obsession is a word often used by people who don't recognize focus, drive or passion when they see it.  They are confused by the strength of your "why."  They cannot comprehend how you are able to find the motivation that so often eludes them.

I have no such confusion.  Check the picture above.  My "why" is crystal clear...

Mixing It Up - 3/7/12

This week, I'm taking the next step in my marathon training by trying to mix in some longer runs at a steady pace. Prior to this week, I was running approximately the same distance every day - last week it was 7 miles - and trying to end each run with a "finishing kick". Starting this week, I am trying to get my mind wrapped around running longer distances.


I will run the same 28 miles I ran last week with a couple adjustments. Rather than running them in equal parts, I will run some shorter and some longer. My runs this week will be 5mi, 8 mi, 6 mi and 9 mi. I will also keep the pace steady throughout (9 minute mile pace), but increase the incline on the treadmill to better approximate running outside.


NOTE - Admittedly, I'm a punk when it comes to running outside when it's even the slightest bit cold. I know I will have to run outside eventually, but I am delaying it as long as possible.
So far, so good. Two runs down, two to go!

Workout Recap
3/6/12 - Running & Abs
Pace - 5.0 mi (6.7 mph, 1.5 incline)


3/7/12 - Running & Abs
Pace - 8.0 mi (6.7 mph, 1.5 incline)

Easy Like a Sunday Morning - 3/4/12

Six days per week, I set my alarm early (4:25am on weekdays, 5:25am on Saturday) to work out.  Why so early?  Two reasons:

1.     I need to start my workout before "life gets in the way" and throws me off track

2.     I get a little joy from knowing I am working out while most of my timezone is asleep

But on Sunday, I rest.  It took me a while to get right with this in my mind and some days I still struggle with it.  If some is good, then isn't more better?  Not always.  Especially not when it come to working out.  I am the type to press on when I should stand down.  Working out through pain that just may be an injury.  Pushing when I ought not push.  So sometimes, "taking it easy" is a struggle for me.

However, I am learning that rest in the right proportion actually makes my body stronger.  It's the reason we are wired for sleep every day.  And now I am starting to value the day I don't work out.  Often, I have this song running through my head.

Workout recap

NONE!!

  

Just a few inches more... 3/3/12

Every day, I just try to do more than the day before.  A little faster, a little longer, a little better.  It's may sound cliche, but gaining even a few inches every day, if you stay at it long enough, will put you miles ahead. Sometimes, I look back in amazement at how far I have come by just trying to gain a few inches every day.


It was not that long ago that the mere thought of running would make me break out in a sweat, a cold one.  I still don't really consider myself a runner, but I may have to change my self-definition.  This week, I ran 28 miles by simply adhering to my motto - a few inches more.  Four runs of seven miles each.  


Sometimes, I just sit and wonder.  Where will I be next week, next month, next year if I can continue to focus on those few inches?


Makes me think of a scene from a famous movie...


Workout recap
Workout - Running
Pace - 4.5 mi (6.7 mph, 1.0 incline); 2.5 mi (7.5 mph, 1.0 incline)