4th of July 5k in Nashville, Tn 2011

My Daughter and I had an awsome run. It was about 78 degrees. The race started at 8 am, Allyson and I enjoyed starting off the run together. The run was so scenic, we crossed 2 bridges, the first being the Woodland bridge and the second being the Shelby bridge, both crosses the Cumberland River.

After crossing the second bridge the course then took us up past the State Capitol Building which included a very intense hill. This is where the 2nd water station was and where Allyson found her second wind. The last mile took us down Broadway and the down 4th to the finish line. Allyson finished around 45minutes and I crossed 46 at around minutes. Great way to start the 4th of July. 

Allyson's Time 44:35

My time: 46:40

Are the lifes gifts in the Journey or Destination ?

So, time for a quick evaluation.

Where am I at after 5 months of traveling down this road of transformation?  I have lost 36 pounds after 5 months. I feel pretty good about that.

Activities, I have logged just over 100 miles of running from the last 2 months.

May Completed my 1st 5k in the Nashviille Gulch in 51:15.


5K Run July 4th, 2011

My daughter and I are signed up for a 5k on the 4th of July.

I have signed up for my first Half Marathon, November 6th.

Yesterday, I had the day off for Memorial day and ran 6 miles in 1:30 in the morning. That was a fun run, I was able to venture out of my regular 1.1 mile loops around Stoneridge Medical Center. Using MapmyRun I laid out a 2 mile course which took me past the Smyrna Fire Dept., the Rocky Ridge Middle School and through a neighborhood park and back and then lapping the Hospital twice for a total of 6 miles.

After my run, I ran into Starbucks to pick up a  Coffee Traveler to take home. I am not used to getting alot
of looks when I go in places. I was fresh off my run and not fully cooled down yet. I felt like I was drawing alot of glances because I was still perspiring heavily, plus I still don't look like a runner.

Allyson, Zach and Eli came over for the day. At the end of the evening my daughter and I decided to go to the gym for a quick run. We each got on a treadmill and ran a 1 mile in abought 14 minutes. Now, that is a transformation. Many many holidays have gone by and I have never gone on a fun run. I look forward to many more activities with my daughter. I am just so sorry it took so long for that to happen. 

My outlook is,  fantastic.

Goal for June , work on month 3 of my running base.

For me, Fun Run is no longer an Oxymoron.

Saturday morning and the cat is meowing at 5:00 am. Oh man, I don't want to get up, this is the first weekend I have had off in months.

Maybe if I just lay hear and act like I am sleeping Caryn will feed the cat.

Trixie:Meoooow..., Caryn isn't stirring...

Me: Ok, I will get and up ... 
30 minutes later: Ok, the cat and dog are fed, Tiffy the dog has just been taken out.

Caryn wakes up as I finish getting dressed and open the door. What are you doing ?

Me: Going for a Fun run.

Caryn:What? Why don't you come back to bed and sleep.

Me: I want to do my long run today.

This is a conversation I would have never dreamed would be taking place between me and anyone else.:)

I ran 8 miles this morning and it felt great. ( sure there were glitches like my left foot started cramping up at mile 7.5. I had started out not knowing how far I was going to go. I was thinking maybe 10 miles would be a good goal. But, I listened to my body and stopped at 8.) Feels so good to be able to maintain a pace for a long duration. Took me 2 hours and 17 minutes to finish the 8 miles, but I had to stop and answer a page at mile 3. At mile 7, I got a free High 5 by an experienced runner passing from the opposite direction.. Those little things count more than you think. That reminds me of a picture I saw when I was looking at the results of the Music City Marathon. Yes, I had a Fun run.

That gives me 14 miles for the week, 22 miles for the month of May. 74 miles since I started logging my runs.  But, who is keeping track,  Me. :)

Cinco in the Gulch 5k Run, 2011

Wow, what a day yesterday was. I woke up with race day jitters, which I found to be funny. I new
I wasn't expecting to win anything. I new my time was going to be slow. But there it was in the pit of my stomache, a little ache.

Also, a little voice in my head that kept saying, "You have already done all the hard work, you don't really need to do this.

What is happening, all this negative talk going on in my head. Stop, no more, I am going to do this. The journey from the Couch to the 5K was a big step for me. I have worked hard for this and today is my reward. I want to Run the 5k and to be able to mark my 1st goal as complete.

So, I had to work in the morning and again in the evening at 10:00 pm. My family is 7 hours away except for my son who really needs to stay home. I would love to have brought him to the race, but I didn't have any definate plans to have someone there to stand with him while I was running. So, I had to plan accordingly to make the day work out so I could run the 5k. Everything did work out and I made it to the race.

What a great turnout, well over 2200 people were there. Most people didn't pick-up the packets on Thursday. So, registration was slow and we ended up starting the run 20 minutes late. That was fine by me, I was thinking about the past couple of months of preperation that lead me to this point. I wasn't going to stress over 30 minutes.

A friend from Church and our Small Group came out to support me. Caryn, mentioned to him I was going to be alone out there. Marty, took time out of his Saturday and came out. Having Marty out there meant more than I realized. I am not sure why I like to think it is ok to be an island. Maybe because I never want to be an imposition on anyone. I want to be independent and not have to lean on anyone. Is that just a Male Ego thing ? Well, it was very nice to have Marty out there.

The Race finally started and wow what a start. It was like a heard of cows getting under way. Many, many people passed me. I couldn't believe how fast so many people were starting out.  I knew the pace I had practiced would bring me to the finish line in about 50 minutes. I have been listening to podcasts done by Angie Spencer from Marathon Training Academy. Her voice was in my head, don't let your emotions take control. Run your race. 

After about a half mile the crowd had thinned and I had an ear bud in my ear listening to the music I had been practicing to. The music was something familiar for me to keep my minds eye on.

This 5K route took us by the Tennesse State Capitol building which is on a high hill. That was the toughest part for me. I hadn't practiced on any hills yet and for me, this was tough. According to the map the road elevation 425' to 540' in less than a mile. I passed many people in the first mile and had to walk the last few feet to reach the top. I was then able to catch my breath and find my pace.

I thought my finishing time was 52:30, but the results showed I ended up finishing the race in 51:15. Then I remember the time difference was when the clock started and when I crossed the finish line. So, I did better than I thought. No matter how much I tell myself this race wasn't about your time, my mind ends up focusing on the numbers . I was very happy about that time, my body was tired and I new I gave it my all.

I had heard about marathoners getting emotional after they complete their runs. I found myself doing the same thing after this 5k. I hadn't expected those emotions to be welling up inside me after only finished the 5k. Not wanting to get emotional I was thinking why am I feeling this way. Then the positive side of my brain tells me , "You finished your 1st 5k, that was a great success and you deserve to be proud. Stop with the negative talk."

Then I see Marty and it was just so nice to have someone there. Marty is a very compassionate person at our church and he has the most contagious smile and laugh. His heart for the Lord shines through his core, Thank you again Marty for your support.

Cinco in The Gulch 5K RUN: 51:15
Completed.

When I first saw this video, I didn't think I was going to post it. As the negative and positive voices in my head continue to battle, I give it to the Lord and remind myself, "I can Do Everything Through Christ who gives me strength." Phillippians 4:13 

So, here I am, giving it all I have acheiving my First in hopefully many Successful steps in acheiving a healthy lifestyle. Thank you again Marty for taking the video.  

Not much time passed by and my family did call and I know they all support me.

Allyson, thank you for your on going support. You have a heart of gold and what a great Mothersday weekend for you to be able to be able to share it with so many special people. I Love you and I am so proud of who you are. 

Caryn, I appreciate your on going support. Our marriage has been a blend of us working together and also independently through Lifes challenges. I love you for who you are and celibrate your strengths as a great caregiver and wonderful mother. Our childeren and grandchild are very blessed to have you as a mother, Happy Mothers day.

59 and Dodging Tornadoes

Wednesday morning was very stormy and Tornadoes were passing by, so I was forced to run inside on a treadmill.

I didn't want to change my routine, I feel protective of my slice of time and the motivation that is burning inside. I have to keep the fire burning.

Ran 3.1 miles on the treadmill and ended up getting a much sweatier experience. My Ipod nano even died. The lil' voice in the Nano said battery was low till finally no music at about 2.8 miles. Oh man, pulled the ear buds out and kept my pesonally fast pace going. Wow is it loud without the buds in the ears.

(The Nano later on didn't power back up. After lots of resets etc, took it to an Apple dealer. They looked inside the connector wher the earbuds connect and a little red indicator said it had been exposed to water!!! I had only had it for a month. The guy replaced it for free. I was so relived, but still frustrated because the only water was my persperation. We will see what happens with the new one.)

Finished up 3.1 miles in just under 50 minutes. Great time for me. Reminder to my self, its not about the speed, just need to get the miles in and stay injury free.

Tomorrow is supposed to be a long run. Last Friday was 6.6 miles, tomorrows goal will be 8 miles.

Find myself going through the day looking forward to the next run. Tomorrows milage will put me over 50 logged miles for April. Wow, I feel good about that.

That same day I was dodging tornadoes, the tornadoes went past us and hit our Alabamians hard. I will post one video tyhat got uploaded from Tuscaloosa. Our prayers are with them.

New week

Monday: 3.3 miles, 1st mile was tough, the rest was ok. Feeling tired after the weekend.

Cloudy, 59 degrees.

Happy Easter, 2011

Today, is a day of rest. Today, we observe Easter and have Zach and Allyson and Eli over for the weekend. Eli, still can't be out in public yet, so we will spend Easter at home.

I am the first one up this morning and am enjoying some quiet time and am able to reflect on the changes that are happening in my life.

Eli, my first grandson, is 3 weeks old today and very special to me. He isn't able to do much but sit and be cared for, but oh what a feeling that little guy creates in my heart. I thank the Lord everyday for his safe arrival and for keeping Allyson healthy. I am very proud of Zach for how well he is taking care of his family, my family.

Easter, for me brings many wonderful family memories. What a great holiday to remember the resurrection of my Savior, Jesus Christ. I know I am not the perfect christian, what a great day to remember there was only one man who lived up to that and he died for all of our sins and then rose to heaven. He lives in my heart and I find his evidence in so many areas of my daily life. He gives me strength and is my rock.

We sat as a family and watched 2 Gaither Videos Friday evening. I am posting below one of my favorites.

Happy Easter, I miss all family that is not with us today. :)

 



 











  

Good Friday

This morning I started my run at 7:00 am. 59 degrees and cloudy. I felt good starting off, there was no pain in my body and I never really got out of breath.

I ran 6.6 miles in abought 1:50 minutes. There was rain on mile 3 for about a mile then it stopped.  Today was my long run and it felt good.

This past week:
Mon: 3.3mi
Wed:3.1mi.  on treadmill
Thurs.: 1.1 mi.
Friday: 6.6 mi.

4-11-11

69 and cloudy: Ran 3.1 miles in 53:00.

1st and 2nd mile found it hard to stay motivated, wasn't enjoying being on the go.
No pain in my left ankle that was swollen a week ago after a 4 mile run.

3rd mile was more enjoyable. After I relaxed and cooled down, I found myself looking forward
to the next run which should be on Wed, 4-13-11.

26 days till my first 5k run. I have purchased new shoes, Nike Lunar Haze. My feet feel better supported,
but now feel more pain in my knees after the run is over.

Finding it is hard to listen to my body, sometimes my body lies. My last run on Friday, my right knee kept  giving me a weird pain on top of the knee. I ended up walking it off and then did finish 5.5 miles.

I am not making a New Year Resolution....

In late December, I told myself I am not making a New Year resolution. I have done that in the past and usually end up with the same result by the end of the  first week of the New Year there was always a reason to not stay on the diet. I think usually my job has always been the main reason I would stop following any diet, at least that what I had been telling myself.

This year was different, I didn't make a New Year resolution . However, I knew I needed to make a lifestyle change, for myself and for others in my life and my soon to be born Grandson, Eli.

My daughter, who has inspired me in many ways and also who has been a tremendous blessing in my life, casually mentioned about several members in our Church that have lost significant weight. We were riding together in the car and she mentioned they were going to Achieve Weight Loss Center. For some reason this clicked with me. I was to the point and ready to make a change in my life. I found myself being skeptical that this could actually help me, because it has been so long since I had successfully lost any weight.

I made a mental note and made a phone call to find out the details.

January 4, 2011 3:00 pm I walk in to the Achieve Weight Loss Center and felt a sence of accomplishment just walking through the door.

Time to weigh in, you have to step on this scale with out socks as they measure your BMI, weight, Fat %, Fat Mass and Total Body water. My weight was the heaviest I had ever been. I find myself having a hard time now wanting to log the numbers down. I weighed in at 306, I couldn't beleive it, but I could beleive it. I have been struggling with not having any energy and just feeling so sluggish. We had just finished relocating from our home to an aparment and I got tired going up and down the stairs at the apartment. I had been praying for assistance in changing my life and wanting to get in better health. The nurse assured me this was a great program and it would work for me, but I would need to put effort in to it. They gave me guidlines for a diet: low carb, high protein. Having guidleines work great for me emotionally.

They also suggested to exercise 20 minutes a day 3 days a week. I thought to myself, 20 minutes, how am I going to squeeze in 20 minutes?

Our new living arrangement at the apartment was actually a blessing. We have a little Pekigneese who is our third child. Our last residence I could just let her out the back to let her do her buisness. Not at our new location, she needs to be walked at least twice a day. I am her favorite person she loves to poop for. She motivates me by waking me up at 05:30 in the morning when she needs to go. In order to go properly she needs to walk a couple of blocks. Then once I leave for work, if I work a late shift and return at 11:00 pm, she saves it up for me and greets me at the door beeging to be taken out. This has been a great way to get
my body moving. I have felt like one of those Steam Engines that has been sitting and rusting on the track for about 20 years .

The last time I actually enjoyed exercising was during my last year in the Army while stationed at White Sands, New Mexico. I had gotten my weight down to 155 and could run 2 miles in 13 minutes. I have never been a fast runner/ jogger. This was spectacular for myself and had discovered that runners high they talk about. But, I never had the motivation to just get out and run on my own, the Army provided that motivation.
So, once I left the Army, I never got on a regular exercise routine, which leads me to where I am today. Getting below 200 lbs now seemes like a dream.

After my first week of dieting and performing light exercise, I weighed in 296 !!!. 10 pounds in one week, I couldn't believe it. This is going to be a snap, I will be down 120 lbs in 3 months. Ha ha, yeah right, but I have found a renewed energy. I have lost that sluggish feeling and feel much better. My daughter sent me a
link to, 'From the couch to a 5K'. Funny name I thought, but wow very good.

My daughter knows me and has seen me struggle throught out her childhood with my weight. There are always things you would do differently if you could go back to your past. Being a more physically active Dad is one. I am trying to learn from my past and am trying to make a transformation for the future. We never know how many days we have on this great earth, everyone is different. I love life, I love family and friends. I love spending time with them, but now I have decided I need to dedicate a slice of the day improving myself, for myself so I can be stronger for others.

So, being thankful for my daughters interest,  I went to the website and started reading finding myself getting motivated. However I realize, you can't just read about getting healthier, you need to get out and get started.

The first item I purchased was the Wii Fit. This has been a great tool for me to get started moving. The games are fun. Having your Mii transformed to represent your weight isn't alot of fun to see. :) Well, maybe a little entertaining. This game has got my heart rate up and for 30 minute durations. I usually get on the Wii everyday and do something even, if I have already gotten outside to exercise.

So, I looked up 5k, 3.1 miles. Wow, that is a long ways, but I am motivated. I can work up to this.
Matter of fact, I wanted to make sure I didn't lose my motivation and signed up for a 5K race in July in Nashville. Knowiing I won't be "racing", but would be just happy finishing.

I have looked up local walking trails and was suprised to have lots of trails around close. My first day out on a 5k walk I snapped these pics along the way. Wow, 3 miles is a long way.

I have actually been going on these walks up to 3 times a week. I am to the point now where I am missing not getting out and exercising a minimum of 30 minutes, but I really am enjoying a nice slow jog for 30 minutes. The difference between the walk and jog for me, is just posture of course. I have also gotten to where I can now jog 2 miles and not get winded. This is a huge mile stone for me.

I found a one mile track that circles Stoney Ridge Medical Center, just in case I push to hard they can don't have far to go to haul me in... :) I also discovered the enjoyment of walking/ jogging while wearing ear buds. Yes, I bought a I-pod nano. What a huge benefit, I love music and it talks to my soul. This nano has a pedometer and uploads my sessions to Nike.  What a great way to keep track of your distance and time. I am not competing against anyone, just myself. Trying to stay motivated, which is easier than I thought. My body just can't keep up with my mind yet... :)

My current status at the end of 3 months I am down 30 lbs and I have so much more energy. I feel great, I look forward to exercising, even if my thighs, calfs, feet are sore... :)

I have been listening to a blog being presented by a couple that have podcasts on I-tunes called Marathon Training Academy. I find their information very interesting . Do I think I could run a marathon ? I don't know, one goal at a time. However that 5K is now doable. My current goal is to get a running/walking base of 3 to 5 miles a day, 3 days a week and not hurt myself so I can continue losing weight and getting healthier.

I have a Grandson due in just a few days and look forward to spending quality time with him.

I have a very supportive family.Caryn and Allyson, I know are excited and and support me.

I look forward to future runs and see where they lead me.

Running Log

I was told documenting your activity helps. So here it goes:

March 31,

7:00 am 38 degrees and cloudy. Goal: To run non-stop for 3 miles.
7:08 am:
Started drizzling at mile 2.
8:29 am:Finished 4 miles in 1:21. 10,223 steps. No stops.

Music helps, feel good.

I am signed up for 2- 5K's