To answer the below question...YES I AM!!!

Here it is the Friday night before the Dallas Marathon, feeling confident! I've been training since the summer for that 2 hour finish in the half marathon. Now that I'm 24 hours away, I feel that I've done everything needed to accomplish said goal.

I've been at least somewhat disciplined with my nutrition. I've followed a consistent plan in my training for 6 months now. I've spent the time in the gym doing my strength training with my friend Lee. Thanks again Lee! YOU ROCK MAN! I've kept my head in the game and have been focused on the goal. They say that 90% of training for a race is mental. This experience has taught me that it's more like 99%. The hardest part is keeping your mind focused on what needs to be done as part of the plan. With my kidney disease, I have to keep in mind the need for extra protein (which I often forget). So, I have to make reminders to myself to supplement as I’m supposed to.

 Things like motivation are hard to come by if you don't surround yourself with motivating people. I'm a self-motivated person when it comes to running just because I love running so much. But even with that, I have my moments when I just wanna stay in bed or skip a day here and there and justify by saying that I'm "over trained". That's where my wife gets credit. She is knows me better than I know myself and can tell when I am truly over trained and seriously need the rest. I can't thank her enough for all the support she gives me and those free massages continue to be one of those perks that make all my running buddies jealous. She has definitely kept me in training shape all this time and had earned the title "Miracle Worker" from her clients.

I've had some questions regarding what I do in preparation during the week leading up to the race known as "taper week" in the running world. Well, I can provide some insight as to what I do. But, this doesn't mean it is everyone should do.

During taper week I only run 5-10 miles depending on what my legs tell me. I pay close attention to how my legs feel and adjust accordingly when it comes to running during taper week. I also will not do leg day at the gym during leg week. I may do some work with core and upper body but no leg work at all. But, regardless of the number of miles, I will NOT run during the 4 days leading up to race day. This an important timeframe, at least for me. During these days I take advantage of all the rest I can get. I will usually get an extra massage from my wonderful wife during this time to work out any knots or build up in my muscles. Did tell you how good she is at her job? She's awesome! I also pay close attention to what kind of calories I take in during the last 4 days. On that 4th day out from race day I will start to incorporate more carbohydrates in my diet. I like to use rice, butternut squash, and some gluten free pasta to keep those carbs on the healthier side. Keeping in mind that I still have to keep up my protein intake to offset my losses due to the kidney disease, I also will incorporate a little bread like making a sandwich or two during this time frame. I will keep those carbs in moderation for two days. Then the day before, I cut them back again giving my body time to digest those carbs I've taken in and turn them into glycogen stored in the muscles for energy.

The morning of race day I'm waking up early to get in a good breakfast of 400 - 500 calories with a bowl of whole grain cereal. I like to eat grape nuts with a couple of tablespoons of raw honey mixed in and I usually top it off with a flavored yogurt of some sort. I say flavored because the flavored yogurts usually have more sugar in them and that instant energy. And for a long race (half marathon or longer in my book) I will usually take 2-3 GU's with me in my run pack to use along the race course when I feel the need. By now, I've found that my mile 4 or 5 I need the first GU then again around mile 8-9 I'll pop another one as I turn up the steam to finish strong in the last few miles of the 13.1 mile race.

This will be the 4th and last half marathon that I've committed to for 2014. I made a goal and worked to achieve that goal. It feels great to know that I can do this regardless of my finish time. Considering where I was physically and mentally 2 1/2 years ago, I feel like a colossal success! But having said that, I can't forget the extra goal I've thrown in there of a 2 hour finish time for this last race. I gotta put off the celebrations for a few more hours and enjoy the victory when I cross that finish line in sub 2:00.

I'll let you all know how it goes... 

Remember,

Happiness is a Choice, Make it Daily

2014 Dallas Metro PCS Half Marathon is in a week. Are you Ready? Am I Ready?

We shall see. I've followed the training plan. I've tried to eat healthy, most of the time. Don't judge!! LOL I'm human. But, I ran my last long run this morning doing 10 miles and managed to keep in 9:45 avg pace with temps in the upper 50's and full sun. Hopefully, Sunday December 14th will provide a morning of overcast skies and temps in the mid 30's at start. My ideal conditions to finish within my 2 hour goal. 

But, there's still looms the other questions in my mind. Have a trained well enough? Have a done everything I possibly can to get my mind and body in the right condition to achieve my goal? Is there any details I might have missed? I'm just an amateur at this game and I still have a lot to learn and because of the fact, I often question my own abilities as a runner and heart patient. Or maybe that's my own lack of self-confidence talking. At any rate, I'm a week away from the race.

This means taper week has officially begun for me. It's that time frame that so many runners dislike. I feel like a caged lion trying to get out and run the zoo grounds. All week I struggle with the idea of not running long distances and have to distract myself with other activities. I'll spend a little more time at the YMCA this week, though I won't be pushing myself as hard as I've been the past few weeks of months. But, to sit still is not an option. I can get my rest while doing some mild strength training during the week and maybe throw in a couple of short 2 or 3 mile runs to keep the legs stimulated for stride.

Meanwhile, I also have to think strategically about how to tackle this race course. The course is mostly uphill until you get to the 8 mile mark then it's all downhill from there.

So, I figure if I can keep fueled properly going out and manage my pace the right way I can just ride the downhill all the way home. I just need to pay close attention to my fuel/hydration needs along the way. 

As I mentioned in other entries, this is my chance to get back the opportunity I was robbed of last year when I was planning to make the Dallas Half my VERY FIRST half marathon. So, I want to capitalize on it and run it even stronger than I would have last year. Though, I have to say I wouldn't change a thing about the past. Starting my half marathon journey in my hometown of Fort Worth with The Cowtown was Awesome!! I already look forward to returning in February to claim the silver medal in the series that is going on right now. 

But for now. it's redemption time! I gotta get my mind through the next week and continue to focus on the goal I set back in the heat of summer to finish the Dallas Half in under 2 hours. I've stocked up on my GU and caffeinated gels. I've even got some hand warmers to go in my gloves if needed. I've even made a decision on carrying Old Glory. With the utmost respect to our veterans and soldiers, I'm gonna claim this race as mine. I won't be carrying the flag or even wearing my Team RWB shirt. I'll be running without my shirt to keep "The engine" cool and further insure that I reach my goal. I know!! You just puked in your mouth a little at the thought of me without a shirt. Go ahead! Laugh it up! I have thick skin (no pun intended).

But, I'm feeling I've earned my strips and the right to run one race without Team RWB regalia. The Vets will still be there and I'm sure they will be supportive as I try to set a good example of what it is to work hard toward a goal and work your tail off to achieve the kind of success that fills your heart with an overwhelming joy that can bring a grown man to tears right in the middle of a crowd. 

I hope to be crying happy tears at the finish line next Sunday. I also sincerely hope to see you there!

Remember,

Happiness is a Choice: Make it Daily

My first time as an official pacer - The Blue Red Run Half Marathon

When I took up running, I did it strictly to increase my activity level from nothing to something. It was the one exercise I found that I didn't hate at the time. That was a year and a half ago. Now, I am addicted to running and getting ready to try my hand at my first triathlon next March.  Suffice it to say, I've taken my physical fitness goals from just “doing something” to now being considered a serious runner. Note that I didn't say fast? I said that on purpose because you don't have to be fast to be considered serious. Fact is, some of the most intense runners run a8, 9 or 10 minute pace. But, they run distances that honestly blow my mind! I have several runner friends like this who are always registering for the next Rocky Raccoon 100 mile trail run or something equivalent.  These people earn a lot of respect from me as I know what kind of shape you have to be in just to run 13.1 let alone running 100 miles. My hat's off to you folks! There is a lot of training that goes into it. And training leads me back to my subject.

I've been training now for a solid year after getting the race bug. And those of us plugged into the running world know that training has just as much to do with physical fitness as it does mental fitness.  With the mind and body working together to create a balance that makes it so that you can do things that the average person can’t.  Part of my connection between mind & body has been learning to control my pace. When I set out on the back country roads in the beginning I simply ran as fast as I could without breathing too heavily. I didn't push too hard but I certainly didn’t know what I was doing like I do now. Part of what has brought me to a place where I know how to feel my pace, is a recent experience where I volunteered to be a pacer at a race in Irving Texas.  The Blue Red Run is a half marathon and 10K event to raise money for a Memorial fund for Texas Firefighters and Police officers. Something I can really get behind as I feel that our Police and Firefighters deserve our respect and assistance when needed.  It’s a very nice race course with some great people. Check it out if ya get the chance.

http://www.dallasathletesracing.com/races/blue-red-run/

I had a friend post on facebook that the race still needed a pacer for the 2:50 finish time. I know I’m capable of 2:50 since my PR is 2:18 so I volunteered figuring it would be good for building further endurance for my upcoming half at the Dallas Marathon. Plus I got to run with a great of people. I made some new running friends and the experience as a whole was great. 

Just know ahead of time, that to qualify as a pacer your PR needs to be at least 10 minutes faster that the pace you’re signing up for. Different organizers may have different standards so make sure you have that conversation before committing.

Pacing WAS good for my endurance. But, it was also very good for showing me how to control my pace. Since I normally just run as fast as I can and end up running around the 9:30 to 10:00 pace, I had to pay close attention to my pace and run a 13:00 pace instead. Now, it’s semi important to note that by the time this race came about I had my TomTom and can now see my pace as often as I want by looking at my wrist rather than waiting for the next update from a free running app in my earphones. And this helps, for sure. But, I also learned what it feels like to slow down and speed up gradually. There are all these other gaits in between 10:00 pace and 13:00 pace and during those 13.1 miles I got to feel all of them. It gave me something more physically evident that I can relate to later to get a good (of at least better) guess at what my current pace is just by feeling what my legs are doing. Or what my lungs are doing. Or what muscles are being used more predominately. Or how easy or hard it is to catch a deep breath. Things that I’d thought about in the past never felt.

It took being forced to go slow to learn some of this. I try to force myself to go as fast as possible all the time. And when you’re training as a distance runner, you need to be more strategic in your approach to each race. Every runner has made the mistake of going out too fast at the beginning of a race. Let’s just admit it and get it out there! But as I am now taking running more serious, I’m learning these finer points.  

Just something I learned that I thought I’d share with the less experienced runners. Not that I see myself as one who knows it all by any means. But, there are at least a few runners out there in the facebook and twitter feeds that I see who might appreciate the information.  Having trouble controlling your pace? Volunteer as a pacer for any race that might need the help. You could gain valuable knowledge of yourself as a runner and athlete. Hopefully it works as well for you as it did for me.

Remember…

Happiness is a Choice; Make it Daily