The Cowtown Half Marathon, where it all started for me

At the risk of sounding too sentimental, I'm really looking forward to this weekends race in my old stomping grounds. Most of you who have been following along know that after my surgery I took up running and then started training for my very first half marathon with some friends that I graduated with high school. My most sincere thanks to Mark and Brad for inviting me to join along in the training for the Dallas Half Marathon in 2013 that was ultimately iced over. But then, The Cowtown Half Marathon 2014 ended up being my very first and I wouldn't change this fact even if I had a time machine.

"The Cowtown" as it is affectionately called by many, earned a special place in my heart last year. It was the start of my new life and lifestyle. It's where I learned what I'm really capable. The streets of Fort Worth are where I grew up. Especially along the cobblestone streets of The Fort Worth Stockyards where I spent so many Friday and Saturday nights in my younger years. Hanging out at all the little bars and taverns along Exchange Street with all my friends are very fond memories looking back. I even worked at Billy Bob's Texas back in those days.

As I ran those streets last year, I spent time reflecting on some of those memories among others. So, because of this, I get a little misty. Pardon me while I do so.

This year, I'll be running The Cowtown Challenge. Running the 10K on Saturday and the Half Marathon on Sunday. Last year I ran the 5K/Half combination and felt strong after the 5K so this year I'm gonna try the 10K. Also, this year I'm gonna run the 10K for Team RWB carrying Old Glory for our nations veterans and the Half for myself wearing my signature "Heart Shirt".

 When I was in that prep room watching nurses and surgeons get ready to open my chest, I made my wife a promise. She stressed how much she needs me to fight back and how much she and our daughter need me. "I need you to fight John. Fight with everything you've got to recover", were the words I had repeating in my head as the anesthesiologist gave me the "happy juice" as he called it, in my I.V.

Those were also the words I recalled as I ran The Cowtown Half last year. Along with the memories of my PawPaw who served as the only true father figure in my life growing. Running, distance running specifically, can spawn a lot of deep rooted thoughts. Some happy, some not so happy. Last year I experienced both and I expect this year to be the same after considering all the thoughts above.

Last year I came running down Lancaster avenue crying my eyes out hoping no one would notice as I faced some of those memories. Then settled in to the idea that I had a lot of emotional baggage to unload and let it all out right there on the half marathon course.  Crying both happy tears and tears of sadness, I learned what it really means to let go.

What is it about distance running that opens this "Pandora's Box" in my mind? I spent a lot of time trying answer this question after last years cowtown. But a year later, I've learned to just enjoy the positive results that come after a run be they emotional results, or just the typical runner high.

Although, I'm pretty sure it's going to be emotional again. Because as I said, Cowtown holds a special place in my heart. Watch out Cowtown!! John Gillespie is coming home again (for the weekend).

Remember,
Happiness is a Choice; Make it Daily

The Stonebridge Ranch Half Marathon (2nd of my 12 in2015)

This one was a fun small race in McKinney, Tx put on by Playtri. It was my first time running in a Playtri event and I was fairly impressed. Though it was a small event (only about 400 runners between the 5K and Half), I could see the organization put in by the race team and support staff. There was plenty of communications regarding packet pick up and race day timelines through emails and the personnel at the Rockwall location of Playtri inside the Rockwall Cycle Center where I picked up my packet several days ahead of time had answers to all my questions.

On race day I wasn't as impressed but, still not completely disappointed. The Course was clearly marked in about 60% of the areas leaving the balance up to you trying to find the person who is running a 100 yards ahead you as you deal with visual obstructions that prevent you from doing so. There were plenty of staff handing out medals at the finish line but, little else. But, this was a small race so my expectations weren't set really high to begin with although; I see no logical reason why the course couldn't have been more clearly marked in certain areas.

But, I that’s just my 2 cents…

What really mattered on the race was my efforts to honor another American Hero with my membership to Team RWB. This time honoring Sergeant Norman Gervais, known by has friends as “Frenchie”. Sergeant Gervais served in the war in Vietnam from 1969 – 1970 and managed to make it back home alive.

I gathered my running gear the night before and made sure I had Sergeant Gervais’ Military details correct before printing up a bib in his honor. Just like any other race that I dedicate to a specific Military Hero/Veteran, I had to get a picture to remember and recall up on later.

I decided a few weeks ago that I will treat this race just like any other training run. But, I’d be carrying Old Glory on THIS training run adding a  little more resistance to the run which couldn’t hurt in the midst of training right?

So, when I go on a training run (any distance), I don't bother carrying any fuel. I carry water in my hydration belt and that's it. So, that's what I did that day of the race. No fuel. Afterall, I didn't have any time goals for this race anyway. I just wanted to honor the Nations Vets. So, I had nothing to lose by not fueling on the run.

The first few miles I tried to hold the reins and keep it to an 11 min avg. But, my competitive side kicked in as people kept passing me. I tried to tell myself, "This is just another training run John." But, this only worked for about 4 or 5 miles. I even told myself that I didn't have a reasonable chance since I was carrying a 2' x 4' flag in winds that were gusting to 25 mph. But, that little competitor kept poking his head out from my subconscious mind and taking over. I really felt the urge to run after a passed a small pack at a water station at mile 5. That's when I failed to keep my plan. I stopped resisting the instinctive run signals that were going off in my brain and turned on the extra steam that I knew I had in the engine room. Miles 5 through 9 were strong. I passed up about half of those that had passed me earlier and felt pretty good. I took water at every station knowing that i didn't bother packing any water in my belt. I even had some Gatorade at a couple of the stations to keep the electrolytes up. But, I didn't count of the course have soo many hills. I'm not afraid of hills, mind you. In fact, anyone who's ever run with me on a course that has even one hill knows this. But, hills take more energy than a flat course and when you're not fueling along the way, well....

Needless to say, I ran out of steam eventually. As I rounded a corner during mile 10, I felt my legs get heavy. A couple of the guys that I had passed several miles ago passed me during the last 5K while I was struggling to get my juju back. 

Now, I am one of those who feeds off the energy of the crowd of any cheerers along the way. I've been know to go from struggling to keep an 11 min pace to all of a sudden running a 9 min pace. But, with a race as small as this, there is very little cheering going on along the course and your left to motivate your self. So, I continued to press on with tired legs and no fuel teaching my body to learn to convert fat to energy. At least that's what I'm hoping after reading some articles about runners who have taught their body to do just that, burn fat for energy on the run. 

When I looked at my TomTom and noticed I was at mile 12, decided to push harder and continue as I always do to finish strong. Fortunately, the last half mile finishes crossing a damn on the small lake in the middle of Stonebridge Ranch which means it's flat. I crossed the finish line running an 8:34 pace with my legs BURNING!!! I went straight for the Nesquik tent for some chocolate milf after grabbing my medal.

One of the guys attending to the Nesquik tent asked if he could get a picture to submit back to Nestle headquarters with me my chocolate milk and my flag. I agreed to a "quick" picture and told him I pose as long he'd be willing to text the picture to me so that I could share it with you all. Thank God for the chocolate milk. I could feel the nutrition hitting all parts of my body soon after. I even went back for a 2nd bottle. They even had Girl Scout cookie flavors. Who could resist Thin Mint flavored chocolate milk? Really? And Samoa! It may have been my ravenous state but, Holy Cow they were good! So good that I forgot all about my slip up forgetting to stop my TomTom and lost my time. Oh well. I just took another swig of my milk and grabbed a banana for the road.

I called my daughter to tell to get dressed so we could go get some lunch together once I get home. And that leads me to tell you all, I have decided after much debate and self reflection that the Double Cheeseburger with seasoned curly fries is THE BEST post race food. Hands Down!!! I'm glad I have 10 more excuses left year to eat something so delectable. 

And by the way, I received notice of my time later. I finished in 2:28. Not bad, all things considered.

Remember Folks!

Happiness is a Choice; Make it Daily

My Phone Fiasco (A Runner with no Tunes)

Most of us newbie runners (I still consider myself a newbie) run with our cell phones. Some runners have them strapped to their arms; others have them in that “special pouch” that is built in to the more expensive athletic clothing, while others just carrying their phone in hand during a run. I myself carry mine in a running belt. You can call it a fanny pack, or a hip belt, or a hydration belt call it whatever you want. I get made fun of for mine because it does look more like a fanny pack than a hydration belt but it has bottles that came with the belt. SO THERE! LOL

Either way, I carry my phone in my “running belt”. I don't use any of the free apps like some of my fellow newbies use anymore. I now use my TomTom Runner Cardio for recording data and measuring performance. But, I still like to run with music which is on my phone. I KNOW, I KNOW!! Some still stand firm in the belief that it is dangerous to run with music. I can see the point they are making. But, we have more than one type of sensory system in the human body (ie. Smell, Taste, Sight, Sound & Touch) and I am not afraid to use them all. Some of them I can use in concert like when I run. I hear my music and I watch for cars, pedestrians, and any other potential problems both ahead of me and behind. I even carry pepper spray for the occasional stray dog that is found on the country roads out here where I still run on occasion. Yes, I have been bitten once. And it only takes once to learn to carry some protection. But, that's another subject for another blog entry isn't it?

But, I’m not writing this entry to begin a debate over the subject of running with or without music in your ears. No. I’m sharing my personal disappointments with a situation I had play out surrounding my phone as it applies to my running life.

 

Ya see back in November of last year I was running with some friends of mine on the trails at White Rock Lake in Dallas. I was doing some speed work. Or at least what I call “speed”. And I had worked up a pretty serious sweat doing so. My phone was in my “running belt” playing my favorite tunes just as loud as I could play them knowing that the threat of cars coming up on me were far fewer on the routes I normally run alone.  It was around the 7.5 mile mark of the 9 mile route around the lake when my music stopped. I looked at the screen to my phone and it was blank and not responding at all. CRAP!!! What’s wrong with my phone!?!?

My fellow runners already know reading up to this point exactly what has happened. My frothy sweat storm had dripped its way into the “running belt” and seeped into my phone rendering it useless. I couldn't even get it to power up to call home and let my wife know I was going to breakfast with my friends after the run so she wouldn’t worry.

Now what!?!?! I had just upgraded to this new LG G3 a month prior. Now it’s already dead? And if the little water dot indicators inside make it look like I dropped it in water then the warranty won’t cover it. Here I was worrying about my own well being on the run when it was my phone I should've been concerned with.

Well, I took the phone to the AT&T location where I bought it and learned that the water indicators were dry and it showed no signs of water damage. WHEWW!!! Now, all I had to do was take to the warranty center in North Dallas and get it replaced. YEAH RIGHT!! As usual, AT&T can’t communicate properly (Go figure, from a communications company) and the warranty center doesn’t keep the G3 in stock. Now, I have to go an entire week with my phone dead and no way to listen to my tunes on the run. Really?? “This was my biggest concern?” you might ask. No. Not really. But, it was my first thought. How can I "Run Against the Wind" without Bob Seger there to motivate me? Sorry for the punny joke. I couldn't resist. But honestly, with as dependent as I am on my cell phone, it shut me down for a week, all because I wanted to get some speed work in.

Well, long story short…I got the phone replaced after some other issues along the way. I had to have the replacement replaced as well because it came with the same defects which lead to yet another week with no phone.

But, it made me realize that I depend on my phone way too much. Though, I still insist on running with my tunes.

But, it makes me want to ask the question of you all.

Do we rely on our cell phones to much these days? Let me know your thoughts. Click the “comments” link below and share your opinion. Do you use your phone to run? Are we too reliant on our cell phones as a whole?

Let’s hear it…

The Good, The Bad, & The Sickly (THIS runners perspective on the common cold)

We've all had it. We have list of a Aliases for it. The Crud, The Junk, A Cold, The Snots & some even call it "Cooties". Whatever the name, I got it. For the first time in more than 5 five years I got a cold. It's absolutely normal for me to get my semi-annual sinus infection. I can usually count on getting it once in the winter and once in the summer. Just part of the territory when it comes to being John Gillespie. But, what I thought was a sinus infection setting in, turned out to me a cold that took me of the road for 5 days. For a full 120 hours I was completely useless to the running society. I felt like I had been hit by that freight train that I've heard so many others talk about. I wasn't ready for a reunion with the common cold but the virus was certainly ready to play catch up after all the time we'd missed.

But, this time was different. I laid around the house constantly worrying about losing all the ground I've gained during the last 2 years of working on my run. In my mind I'm thinking that if I don't get back out on the road I'm gonna lose it all! I'm thinking this as my nose is glowing red like an airport beacon and my head feels like I have an active bowling ally between my ears. I'm drinking NyQuil like it's Gatorade at a marathon water station and I have a cough that has left my throat feeling like ground beef that has been soaked in diesel and set a flame. Yet, I still worried about my conditioning, of the loss thereof. I'm looking at my facebook friends posting the results of their runs and feeling jealous and disappointed with myself for not do what I need to do to maintain my conditioning.

Why was I being so hard on myself? God only knows! In my mind, I KNOW that 2 years of conditioning won't be lost in 5 days. Yet, I still feel like I'm letting myself down. Common sense dictates that the body will not lose conditioning so fast that all my hard work is lost while I sit there on the couch watching the sparrows fling about in the front yard. But, I still had a guilty conscience sitting there by my pile of used tissues.

Why indeed? Why did I feel so bad about not running in spite of my sickness? After a nice 5 miler this morning (on the other side of my cold), I felt the answer. I LOVE TO RUN!!! I DO!!

I know! Not revelation knowledge to anyone who knows me. But, I lose sight sometimes. And I know I'm not the only one. So when I was sitting there in the midst of my pity party wiping my nose and coughing up the unmentionable mess that results in such a virus, I'm feeling bad not because I'm concerned about losing all my hard work, or that my body will forget how to do fartleks. No. I'm just mad. Mad that I can't get out there and enjoy the euphoria that comes with a good solid run. Plug in my music, put on my shades, start my TomTom and run. That's it! I just want to run!

So, the next time sickness takes you out for a few days, don't fret about conditioning. Don't feel like you're gonna lose everything you've worked for. Just rest. The road will wait and welcome you back when you're ready. Just the same way it did this morning when I got back out there. I'm not full speed yet. But, give it a couple of more runs and I'll be back on track.

Though, I have to admit. It was tough to fight of the urge to get in some speed work during my run this morning. You can see where I started off fast intending to do 1 mile fartleks. But, came to my senses and chose to ease back into things.

Here's to hoping you all can avoid the bug that I just kicked. Let me tell ya! It's a doozy! 

Happy Running Y'all!!!

and remember....

Happiness is a Choice; Make it Daily

The Louisiana Half Marathon (The 1st of my 12 in 2015)

Yep!!! I got the first one done! And it went really well. I wanted to run this race for 2 reasons.

            1. It’s a great race with lots of support.

2                2. It gave me a chance to visit a good of friend of mine who lives in Baton Rouge where the                     race take place.

It started out just my daughter and I going together.  Then my wife decided to join us. I was really glad to hear this news because she is my biggest supporter in my quest to run my 12 half marathons. In fact, she is the one who takes most of my pictures during trainings and races. She’s simply THE BEST!

Now, all was in place. I know I'm not trained for a 2 hour finish yet. So, I didn't have the added pressure of a goal time during this race. This allowed me to let loose and have more fun than usual during the race. I used it as a training run rather than another race, which proved to be beneficial.

As a heart patient, I try to keep my diet as natural as possible. Now, I don't claim to eat 100% & clean.  I don’t follow any specific diet plan. No Atkins. No Palio. None of that.  I mean, COME ON!!! I’m human!!! And I admit that I sometimes indulge in the occasional Fast food burger. God Bless Whataburger!! But, I keep these indulgences to a very minimum because of the saturated fats in them that contribute heavily to heart disease….Just me being real here…

But, I was looking for some alternatives to the chemical laced energy gels and other products like it out there that I’m not comfortable using while running. So, I found some alternatives online that are a little less chemicals in them. MARSHMALLOWS!!! I used Marshmallows on the run! Since I settled into the run as “just another training run” I felt comfortable toying around with my nutrition on the run. And the marshmallows delivered exactly what I needed. I popped a few every time I passed an even numbered mile marker along the race route and it worked beautifully.

I also toyed around my hydration. Using a race as a training run makes this easy to do since there are water stations along the race. So, I started thinking about my VO2Max. I wonder if there is any way to increase my VO2Max?  Hmmm….

For years I drank green tea sitting at my desk in an office job I remember it helping me get rid of that groggy feeling in the afternoons. Green tea is loaded with antioxidants and other key nutrients that help the process of getting oxygen to your body where it may be needed.  “I wonder if this includes muscle tissue?.” I asked myself. I made a batch at home before leaving to drive to Baton Rouge and put in my hydrations bottles. I sweetened it with honey (more energy providing carbs) and off we went the next morning.  

 We arrived in Baton Rouge in just enough time to pick up my race packet the evening before at the expo. We stopped & snapped a couple of pictures along the way (Thanks Deb!), and then went to our friend’s house for a nice evening with a gourmet pasta dinner and good conversation. And, as a bonus, our two friends have decided to join me for my last half marathon of the year at the Rock & Roll Half in San Antonio in December. Awesome!!! I love to inspire people to get out 7 get fit!

The next morning, I go through all the checks.

Clothes – Check

Bib - Check

Tomtom watch – Check

Pre- Race Protein bar – Check

American Flag – Check.

 Let’s Go!! Jason (my friend in Baton Rouge) decides he wants to be the one to take me in the wee hours of the morning to feed off of the atmosphere and get him kick started to train for the race in December.  But, as with most big races the traffic was horrendous. So, we agreed it would be best if he just drip me off near the starting line.

Off I go! I get several steps away from his truck when I realize I left the flag in the backseat of Jason’s truck. I looked back to see if he might be within sight. But, he was already gone with the traffic. So, I resolved quickly to run without the flag. I figured it would just make it so I could really get a feel for how the marshmallows and green tea work.

The race corral was packed, as you can imagine. I waited for my wave start to approach and off I went. I had my team RWB shirt on underneath my heart shirt in a show of support that only I knew at the start of the race.

As I approached mile marker 3, I almost took a spill on a bump in the road. It caused me to trip and lose my cadence but, I never went down in spite of dramatic stumbling that entertained those around me.  One guy patted me on the back as he ran past me say, “Awesome recovery man!”.  I was still a bit embarrassed even if I didn't hit the pavement.

The marshmallows and green tea were working great and I was feeling strong. Stronger than I've ever felt during a long run, let alone during a race. I was drinking my green tea when I felt the need and popping those marshmallows every even mile marker, it was great!

Then…The WALL! At mile 10, it happened. I slowed down and was feeling “That Feeling” you know the one. Where your legs are jello and still manage to scream through the pectin. I managed to keep running as I reached into my run belt to grab some more marshmallows. But, found that I was out. A miscalculation on my part had left me with no more energy resources to reach for. Now, all I have left is my 4oz of remaining green tea. “Let’s make it work!” I told myself as I kept running.

Mile 11 a couple approached me from my left hand side asking if they could take a picture of me and my heart shirt next to the 11 mile marker as inspiration for a friend of theirs who recently had heart surgery. I happily agreed to do so and proceeded to run with this couple for the next quarter mile of so until they sped up and ran ahead with a pleasant goodbye as they did so.

Afterward, I took off the heart shirt to reveal my Team RWB shirt and tucked my heart shirt in the back of my run belt so as to display the message but hang just behind my legs as I ran, then started the fellow RWB members cheering me on. I checked my Tomtom to find that I’m now averaging a 10:31 pace, which normal for me. My heart rate is low though. I’m hovering around 160 bpm when I would normally be around 165 or 170 bpm at my current pace. At that point I knew the green tea was working.

I made it over “The Wall” and got my second wind (somehow). But, not only did I get my second wind, now I feel great! I’ve can feel an abundance of endorphins kicking in. By the time I made to mile marker 12, I was rocking to my music and long striding to finish out the race. But I as I approached mile marker 25 where the full marathon and the half marathon routes came back together, I felt compelled to stop and have a bit of silly fun taking my picture next to the 25 mile marker as if to be running the full marathon. I was just me, acting silly. Which is a first for me during a race, I must add.  I got my silly picture and hit my stride again speeding (I’m using this word loosely) toward finishing my first half of the year.

Man!!! I felt great! My playlist was timed really well because right about the last half mile the song “Happy” from Pharrell Williams started playing. This is one of my favorite running songs and the timing couldn't be better. I DID feel happy. I’ve found a new energy source for my races, I found my suspicion in the green tea to be sound, and my Tomtom confirms it without having to wear the irritating strap that rubs on the scar from my surgery. The race is already a success and I’m still looking at the 13 mile marker up ahead of me. Awesome!!

As usual, my wonderful wife and daughter are there at the finish line videotaping me as I cross the finish line. Of course, because I didn't know where they were all they got was the footage of me checking & stopping my Tomtom as I crossed the finish line. Ha! What did I find when I looked? That even though I took time for a couple of photos and struggled to get over “The Wall”, I had still made normal finishing in 2:18. As, my friend Lee told me, “Consider that a win!”

 

Of course, you can't finish The Louisiana Half Marathon and NOT take advantage of all the tasty free food. The tag on my bib entitles me to 10 delicious samples of good cajun ole cajun cooking. Things like your traditional Gumbo, & Jambalaya. To more swampy edgy dishes like Gator Chili. I loved them all! Naturally! I've always loved cajun food! Oh yes! The 3rd reason I wanted to run this race. Haha!!! 

As my family and I roamed around the lawn where all the vendor were gathered, I noticed a tent that said, "Cardiovascular Institute of the South". I couldn't resist the idea of walking over to the ladies that were tending and turn around to show them my shirt. After the few seconds it took for them to read, one of them asked for a picture of my shirt. I told her we could trade favors. I'd pose for her picture if she would pose for a picture with me as my wife serves as photographer. My wife quickly obliged and we made new friends right there. 

Now, if I could only remember how to upload the video here. LOL

Remember folks,

Happiness is a Choice; Make it Daily

Newbie Mistakes / Failure is always an option

So here I sit, 5 days into 2015 reflecting on the Dallas Half Marathon and my running goals for the New Year and it makes me want to share all I have learned as a result of my failed attempt at a 2 hour finish at the Dallas Half.

First off, seek the advice of those more experienced runners. Don't be afraid to ask questions of those who are open to answering any. And those of us plugged into an organized running group already know that fellow runners (most of them anyway) are always willing to share with those of us who have recently taken up running as a lifestyle. There is a plethora of knowledge that they can share with us to train properly to achieve our goals in a healthy manner. We just have to be willing to ask. 

I've been running with several people who are more experienced and knowledgeable than I but was afraid to ask any advice other than the very obvious or superficial questions. I should have been bold enough to ask the more involved questions like those about proper nutrition before & after a race, the right way to taper before a major distance race, or how correctly use a pace plan when trying to hit a certain finish time. The last of these subjects is where I should have asked more questions. A pace plan should be used along the way in your training for a certain finish time. In my case, a 2 hour finish time for a half marathon. But being the newbie who doesn't ask enough questions, I fell short of my goal in the Dallas Half Marathon. I had an official finish time of 2:17, a new PR for me by a full minute, but not what I was aiming for obviously. 

Over the holidays I found myself watching an episode of Mythbusters and Adam Savage who is one of the scientists on the show said, "Failure is always an option". You can even find T-shirts online touting this phrase. It's a scientific way of looking at things. YES!! I'm a bit of a science geek (though I don't show it often). But, failure IS always an option, whether you acknowledge it or not. It IS an option. Not the option you are aiming for but always an option be default. It's an option because of the information you can gain from failure. In my case, I gained information from my more experienced running buddy Lee that a pace plan should something you train around and implement long before the race you want to achieve said pace in. I also learned in my failure that I am not a quitter. I didn't get immediately pissed off. I didn't hang my head in shame. I DID share with Lee through text messages that I was disappointed. But, I didn't get down on myself. In fact, I will use this new knowledge to press on and get my 2 hour finish this year.

Speaking of this year, I have new running goals. I hope you have some fitness goals as well and work hard to achieve so that you can feel the complete satisfaction that comes from the blood, sweat, and tears that go into achieving your goals. It's an awesome feeling!!! As for my 2015 running goals?? I want to finish 12 half marathons in 12 months. And one of those will be a 2 hour finish. MARK MY WORDS!! And hold me to them folks! If I accomplish this goal 12 halves in 12 months then I will qualify to join the Half Fanatics Club at the Saturn level.

http://www.halffanatics.com/are-you-a-fanatic/fanatic-criteria

It's gonna be a great year in 2015!! With my plans for 12 half marathon and my very first triathlon in March, I'm really excited!! I have so much to be thankful for and the rest of my life to continue learning. As my PawPaw used to tell me as I was growing up, "Son, if you're not learning; you're not living". Wise words from one of the smartest men I'll ever meet.

Happy New Year Folks!

and remember...

Happiness is a Choice; Make it Daily.

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

Making front page news - My Patriotic Conundrum

Now that we've had a chance to enjoy Thanksgiving with friends and family and WAY too much food, I feel compelled to continue on in my quest to train hard for my time goal of 2 hours in the Dallas Half Marathon which only in 2 weeks. I continue to give credit to my friends Tom and Lee who have been providing me with the knowledge to train smart and injury free so far. You guys have made the difference. So, thank you both very much! But, I continue to struggle with one thing...

Most everyone knows by now my passion for running and general health & fitness. Most everyone also knows of my involvement in Team RWB honoring our nations veterans and how I carry the flag at every race. I've managed to raise awareness in my local community of the sacrifices that our veterans make and how I feel that they deserve to be honored. I truly enjoy carrying that flag in remembrance of military veterans. I REALLY do. However, the flag slows me down. And when you have a specific time goal for a certain race that you want to reach it's important to shed all the weight you can. Now, can you see my struggle?

I don't want to seem selfish on my own part. I don't normally worry about what the general public thinks of me as a person. To be completely honest couldn't give a rat's fuzzy butt. I know that I can't please all the people all the time. But in the case of honoring our nations veterans, I feel guilty if I don't carry the flag to honor them. After all, they don't drop their responsibilities to pursue some silly personal goals in the name of competition. Even if I'm only competing against myself and the elements.

Up until today, I was convinced I had made up my mind. I would run without the flag this ONE time. Just for me and my own personal goals. What could it hurt to run one race without honoring the veterans who keep us safe so that I CAN run these races and enjoy the fun with my running friends and enjoy the victory with my family as I beat said goal and I cross the finish line in under 2 hours? Seems harmless enough! Right? It doesn't seem any more narcissistic than all the selfies taken and posted on facebook everyday (myself included). So, I made up my mind. I've talked it over with Tom and Lee and rationalized the decision in my own mind. Then...

I get a call from a neighbor who has just read the local newspaper and tells me I made the front page of the local newspaper as the guy who carries The American Flag to honor veterans. I ran the local Turkey Trot 5K just as I did last year. Last year I actually won 1st place in my age group at this race. I didn't anticipate winning anything this year since I carry the flag now. But, I got attention this time as Old Glory tends to be an attention getter.

Now, I'm rethinking my decision. If honoring veterans moves people to the point of writing a blurb in a newspaper about me, then shouldn't I continue in that fashion? In mean, I started this to raise awareness. Now that I've caught the attention of so many of those in my community, it seems irresponsible to stop. I'm beginning to achieve what I set out to do in carrying the flag. And I can raise even more awareness at a race as large as The Dallas Marathon. Now, I have conflicting goals. Did, I set too may goals? Did I set the wrong goals? Too many variables & not enough processor speed between my ears.

Guess I gotta go for a run and figure it out. Run to figure it out? Yeah! As I've said in the past, running = healing. It's that tranquil place where you lean into the wind or the next hill as you keep your stride. Your keeping a good healthy pace. Your body and mind are both moving. Just in different ways. It's in that place that healing, health, clarity, and peace all come together. Maybe you've experienced such a thing as you perform your exercise of choice. But, runners will know what I mean when it comes to running = healing.

 But, I straying from the subject.


Either way, you can bet on one thing about my race in the Dallas Half, I'll be running with passion no matter what I decide. Because, I've come a LOOONG way in 2 1/2 years. And, that is something I'm very pleased with.

Remember,
Happiness is a Choice; Make it Daily

It's not just another Thanksgiving.

That's right! Not just another Thanksgiving. It's another year of things to be thankful for. It's funny. Life has changed in so many ways for me since the surgery. I don't really stop to take inventory as much as I should of all the things I have to be thankful for. But then, I'm sure I'm not the only one guilty of this oversight. As cliche as it may sound, Thanksgiving really IS a time to reflect with those you love. Be they your immediate family, or friends of a few decades you can gather around the table and partake in your favorite part of the Thanksgiving experience. For me, there is long list of things to be thankful for. I have a wonderful wife, my daughter is continuing to grow into a young lady who has a very caring and loving heart. My mom continues to support and encourage me in my endeavors. I have some of the best friends I could ask for. God continues to cover me in his protection in spite of myself. And all these I've mentioned, never lost hope when my biggest fears came about in April 2012. My wife is rock solid and has such a strong love for me that I can literally feel it in my bones and in my spirit. My daughter has made me proud on so many occasions that I can't dare to list them all. My Mom has gone out of her way to help contribute in the past in any way she can. And my friends have stood by me when I was trying to recover from the emotional scars that I was left with after the surgery.

Why am I rambling on this way? It's simple. I have a lot to be thankful for. When I sit at the Thanksgiving table this year, I will give thanks for all of these people and the second chance that I've been given. I almost squandered this life away by not caring for myself. Now, I'm out to recover some of that equity that I might have cost myself.

Let me encourage you to do the same. We're not promised our next breath folks. At any point and time life could change for you drastically. Or end all together. It's like a poem I posted on my facebook wall a few days ago...

The clock of life is wound but once- -                           

And no one has the power
To know just when the hands will stop
At late or early hour

Now is the only time you have,
So live - strive - toll with will.

Place no faith in tomorrow,
For the hands may then be still.

Anonymous

 Live this life on purpose; with purpose. Enjoy the Turkey, the stuffing, the gravy, the pumpkin pie. Just remember it's a gift not to be over indulged upon. While I was trying to win a Biggest Loser challenge at work in 2007, I lost 60 lbs in 6 months by simply not going back for 2nd's or 3rd's or 4th's (yes, I used to eat 4 helpings) and I started walking the stairs to the 12 th floor rather than using the elevator. I would do this 4 times a day. Walking up the stairs in the morning, then taking the elevator down stairs during my morning break and walking the stairs back up. Then again during lunch and once again during my afternoon break. And to top it all off, I'd take the stairs down at the end of the day. But, that's straying off subject a bit.

Enjoy your Thanksgiving Holiday with friends and family kick back and relax. It's one day. Just don't over do it when it comes to the awesome foods being served. At least this is the mantra I tell myself. Come the next day, it's go time!!

And just to send us all off with a chuckle here is a Thanksgiving poem....

Happy Thanksgiving Everyone!!!!!

Remeber...

Happiness is a Choice; Make it Daily

An open letter to my brothers & sisters fighting heart disease.

I've been thinking...could you smell the smoke from your part of town? LOL

Honestly, I've been thinking about my fellow sufferers and survivors of heart disease. Even though I've only met a handful of you, I can feel the connection we have. It's an unspoken connection, a common thread. The one subject we could all agree to talk about upon first meeting, our trials and tribulations since being diagnosed or undergoing surgery, our success stories as well. If someone were to take all of our legion and pack us into a convention hall there would be enough stories of success to last more years than I care to count.

I myself am not very good at self-reflection. But as I sit here on this foggy morning in rural North Texas, struggling with my conscience after deciding for the first time in months to forego my weekend long run, my body reminds me how much I've put it through this week and my conscience becomes clear and calm. I need the rest after pushing through a very windy 5K just yesterday carrying Old Glory again and serving as a pacer for my very first time during last weekends Blue Red Run Half Marathon. I even got a new PR of 27:06 during the 5K race yesterday beating my old PR of 27:19. So rest is well deserved, even if I DO say so myself.

But, how many of us listen to what our bodies are telling us? After all, it's not listening to my body that put me on the operating table at only 40 years of age having that bypass surgery. Have my fellow survivors learned how to listen to your bodies? Do you know your limits? Do you know when it's time to exercise and when it's time to rest? Are you following the advice of your cardiologist and coordinating physicians? Do you take your nutrition as seriously as you should? Are you staying active? Are you staying mindful of your weight?

These are just SOME of the questions your average survivor of heart disease should ask of themselves. If, you've decided to take it a step further and really kick heart disease in the chest yelling... I AM SPARTA!!!!

Well, then you've got an entire litany of considerations within all those questions I've listed. I chose the 2nd of the two options I'm speaking of so I have to think carefully about what I do to and with my body. I've gone to the trouble of making a weekly schedule of exercises and taped it to a mirror in my bathroom to follow. 

I've researched heart rate monitors to run with. I've even researched my nutritional needs considering my heart disease and my kidney disease.

Does this mean I have complete and utter control of myself and the foods I eat? HAHAHAH!! NO!!!! Not at all! I have my weaknesses. I have quite the affection for Mexican food, B.B.Q. and Beer. But, I exercise self-control and consider all things in moderation. But, as long as I'm able to answer those questions above with an affirmative, I consider myself to be successful. But, I digress from food (my favorite subject)...

I'm rambling on here, I know. But what I'm trying to say is. LISTEN. Listen to your body. Whether it's your own dang fault for putting your body through some of the worst conditions known to mankind and causing your heart condition or you're a simple victim of circumstance. I am a bit of both in my story. But regardless, make the right decisions as often as you possibly can. Are you perfect? I'm betting you're not. I KNOW I'M NOT!! But, I strive each day to make myself and healthier happier me. I've seen the way my body reacted to how I treated it years ago. And I continue to see how my body reacts to how I treat it today. Our bodies are listening to us. Are we listening to our bodies? 

I've treated my body like a tent for years. Now, I try to treat it like a temple. I often use the saying, "The body with achieve, what the mind believes". It's just another way of saying mind over matter. And you can't take the saying perfectly literal. After all, I can't think my way down to 175lbs tomorrow. But, I can focus my energy on that goal and responsibly work to achieve such a goal if my body tells me it's a reasonable goal. I'm currently focusing my mind of the goal of finishing The Dallas Half Marathon in less than 2 hours with a current PR of 2:18. But just because I've thought it and believed it, that doesn't mean it will happen without the hard work required.

Our bodies are naturally equipped to take care of us if, we will listen. You only get one body. Take good care of it. There's no trading every 2 to 3 years like leasing a car. Don't let your second chance at life get away my brothers and sisters in heart disease. Take control! Live a healthier life. As your standing there face to face with your own heart condition, make the choice to kick it boldly in the chest and claim your "Sparta Moment". Ask not what your body can do for you; ask what you can do for your body.

And remember...

Happiness is a Choice; Make it Daily

Royse City Funfest 5K - Gender Confusion on the Run

I know, the title of the post peaked your curiosity. Well, be prepared for the story, as it is a long one. 

First let me say, I am not perfect nor do I pretend to be. I'm no stranger to my own mistakes as I tend to make them daily. Just ask my wonderful wife. So, it's in a very light hearted and jovial fashion that I bring the subject to my blog. What subject? Read on...

As many of you know, I continue to strive toward my goals in my own health & fitness routine after my bypass surgery. Looking for a 2 hour finish at the Dallas Half Marathon next month, training for my first Sprint Triathlon next March. But, I also make sure to take part in some other races and events along the way. One of the events I like to take part in is a 5K race that is put on in my own town of Royse City in October of every year. This year, just like last, I ran the race. Of course, it was a little different than last year since I chose to carry Old Glory in honor of yet another one of our nations military veterans. This time for U.S. Army Sergeant Joseph Prince who served and fought in Vietnam from 1968 - 1970. The only thing was that I ran out of ink in my color printer and didn't realize this until the night before the race as I got home from one of my late night shifts at the State Fair of Texas. The stores were all closed so I had no chance of getting any replacement cartridges. I was completed disappointed in my lack of preparation in honoring a humble servant of our freedom. But, the show must go on right? I staged all my running gear for the next morning and told my daughter to be ready to leave by 6:30am to get ready to man the eater station that she had agreed to volunteer for.

This was going to be a special race for me because I get to see my wife's company on the back of the shirt since she agreed to sponsor the event. I got a preview of the shirt a few days prior and learned that she was taking center stage among all the other company logos printed on the shirt. It served as a good representation of how I see my wife day to day. Center Stage!!! She deserves a day in the spotlight. And so much more...

The next morning we arrive and I pick up my packet and bib and get her connected with the volunteer team for the water station. I've got my flag. I'm ready to go!! I go through my usual pre-race ritual of stretching and warming up while friends take candid photos and selfies as we are all warming up. A running buddy captured the image below of me in my new Hoka One One Stinsons in their first race and my team RWB regalia.

Well, I ran the race with no intentions of getting a personal record. I ran a good race and gratefully carried the flag honoring Sergeant Prince and felt good about the race. And at the finish line, I thought far enough ahead to drop my flag sideways to avoid hitting the uprights as I crossed the line.

At the medals ceremony, I just missed medaling in my age group (as I expected) by what I could only guess was a few seconds or perhaps a minute since I hadn't seen my official finish time. Then again, I may be giving myself more credit than I deserve. But, just go with it ok?

But, here's where the story comes full circle to the title of this entry...

I had to go to work at The State Fair of Texas directly after the race so I didn't get to go back to the race tent to get my official time before leaving. Later in the day, I checked the race results from my smartphone and found the "Gender Confusion". I searched for my name in the results of the race only to find that I was recorded as Desiree Jeson from Topeka Kansas with a finish time of 25:07 at an average pace of 8:05 per mile. Now. I'm not afraid to admit I have an X chromosome (all me do) but I have a Y chromosome to go with it making me 100% male.  I'm not sure how the results got mixed up like this, but it gave me something to laugh about even in the midst of the frustration not knowing what MY finish time was. I wish I were capable of an 8 min pace. But, I'm not there yet. And I KNOW I didn't finish the race in 25 minutes for sure. Oh well, 

 

Another race; another story to tell. 

And by the way, I'm still working toward that 2 hr finish time for the Dallas Half Marathon. Nothing will stop me. Not heart disease. Not quadruple bypass. Not high cholesterol. NOTHING!! I'm a man on a mission.

Remember,

Happiness is a Choice; Make it Daily