Releasing the Runner Within...

2008-05-04T16:10:00.000-07:00

Mission Accomplish!!!

Today was a great day! I completed the first event of my Philly Trifecta...the Broad Street Run.

I wasn't the fastest, but I wasn't last either

My goal was simply to complete, which was a lofty goal considering I had not ran a 10 mile run since last November. My goal was simply to finish...I hoped to possible run it in at lease 2:15:00...my fastest 10 miler prior had been 2:20:26.

My official time was 2:14:15!!! I am very happy with my achievement. I feel relatively good, although my right knee hurts a bit...

I'm back to a 10 mile long run. I'd like to maintain 22-25 mpw until I begin my marathon training in July

Until next time~

Dave

On to Broad Street..!

2008-04-27T18:46:00.000-07:00

It's been a while...

I have not been able to run any real decent mileage sine I started my new job in January. I had a few injuries, but mostly it just been due to schedule. Although I have been very busy, and enjoy my new job, I have, in the process forsaken one of my major goals for 2008...running the Philly Trifecta. After much debate, I realize that I need to stop the excuses.

The 1st run of the Trifecta is next Sunday May 4th...the Philadelphia Broad Street Run. I decided no more excuses. I don't want to face the feeling of disappointment of not running the Broad Street yet another year...

My longest run in a while has been about 3 miles. I decided to see just where I was as far as mileage I could handle. I want to do Broad St, but don't know what mileage I could handle. My goal today was to see just how far I could run.

I headed out on my 10 miler loop, hoping to at least get close to 2.5 miles before heading back home, giving me 5 miles for the day...then I would decide if I could manage the run next Sunday. So, I managed to push 4 miles before heading back, and the ran another 2.5 miles for a total of 6.5 miles for the day, and feel pretty confident with God's help, and the adrenaline rush that comes with race day, I will be able to complete Broad Street next Sunday. It may not be a PR, but I will run it.

So...a few hours ago, I registered on-line

I'm back on track, and looking forward to getting my t-shirt~

Stay posted on the details!

Until next time!

Dave

Kickin' it up a notch!

2008-03-09T17:56:00.000-07:00

It's been a challenging 6 weeks! I have had to travel to Dallas 4 out of the last 6 weeks. Although they had a treadmill, since I had injured my leg, it's been a slow progress. Eating out mostly, trying to make healthy choices, but was not always successful with the given choices.

I am back up to 239lbs and very disappointed...

There are exactly 8 weeks until the Broad Street 10 miler. I am up to 3 miles, and believe I can get up to the mileage I need to be. I hope to kick up my metabolism with adding circuit training on Mon & Fri, along with running T, TH, WEDS, SAT, SUN.

I would like to be at around 220lbs by the time of the race. My main concern is just getting back into a rhythm in running and eating right, and the weight will take care of itself...

Until next time...

Dave

Break a leg...?

2008-02-27T19:03:00.001-08:00

Man...its good to be back!

On Feb 13th I fell and almost snapped my left leg just below my knee. I had pain in my knee and ankle, and walked with a limp for 2 nearly 2 weeks. On 2/25 I finally felt well enough to start running again. I've gained some weight, though I'm not sure how much. The important thing is that I'm back!

Currently in Dallas for training with my new job. Running on a treadmill...still planning on doing the Broad Street 10 miler on 5/4. If I increase 1 mile on my long run per week. I'll be back on track.

It's good to be back!

Until next time...

Dave

It's good to be back!

"Looking to 2008"

2007-12-30T11:33:00.000-08:00

"You have to do the best with what God gave you...!"

Mrs. Gump

Well, here we are...

The end of another year. A year with ups and downs, highs and lows...a year than can be summed up for me in one word...perseverance!

My major running goal for this year was accomplished. To run the Philly Half Marathon. Now onto 2008...

This coming year, I have some short term/long term running goals...run the "Philly Trifecta":

Broad Street 10 mi May 4
Philadelphia Distance Run Sept 21
Philadelphia Marathon November 23

maybe some 5-1ok's mixed in...

Other goals:

Weigh 200lbs by May 4th, 175lbs by Nov 6th
Run at least 1,000 mi for the year
Stay healthy and consistent

I've taken a few weeks off from running of any kind so my legs/knees can completely heal. Plan to hit the road again and resume training on Tues 1/1/08.

Stay posted...

Dave

Mission Accomplished: "I am a Half-Marathon Finisher!!!!"

2007-11-25T07:27:00.001-08:00

11/18/07:It was a cold morning...I had set out everything the night before. I got about 6 hrs of sleep. Race time was 7am. The alarm went off at 4:30am. My wonderful wife got up and dressed our daughter. I had a toasted bagel with peanut butter, a banana, and water. We were out the door by 5:10am and on our way to downtown Philadelphia...

There were almost no cars on the road, and we got a great parking spot close to 22nd & Benjamin Franklin Parkway. We made our way to the starting area. I hit the porta johns and began to stretch. I could not believe I was here! Two years ago we were there on the exact same day, but I ran the Rothman Institute 8K. I started off too fast, and it was hard. I told my wife that "one day I would return and run the full marathon. Last year they added the HM, and this year it became my goal. To complete the Philadelphia Half Marathon.

My goal was simply to finish, have fun and come in under 3 hrs...2:45 preferably). My strategy was simple...on race day, I was just going to wake up and run for 3 miles (a 5k). no problem...the plan was that after 5k, I'd be in a groove and the rest wouldn't seem so difficult. It worked. I wanted to start out slow and hopefully have enough in the tank at the end for a push to the finish...The first 3 miles FLEW by, and I mean FLEW!!! I couldn't believe how great I felt. no knee pain, nothing...I had Cliff Shot blocks electrolyte chews and drank water an a Gatorade at every stop. It was working...!

This continued all the way to mile 10. the first 6 miles were beautiful and scenic...the last half were hilly. I just ran with my iPod, and for the most part, it felt like any other long run. I would pause the music when approaching a cheering crowd of spectators so I could enjoy the atmosphere. They really helped push through the later miles. At mile 10 I verbally said, "I got this!" then it was just getting to the finish. I got choked-up several times at the late stages in the race. One time was when I saw a Vet holding a sign that simply said, "Dig Deep!" that said it all...

As I approached the last hill at mile 12.5...I began passing people. The crowd was getting bigger, the cheers were louder, then I saw the goal. My wife in her blazing orange winter coat (so I could easily spot her) and my little girl holding up signs and screaming and cheering, "C'mon hun, you're almost there...Go Daddy...GO!!!!!" Another motivation was a dear friend of the family, Allan who had suffered a stoke (or "set-back") as he calls it, on Mother's Day of this past year. He's made great progress so far, and we expect a full recovery. I told him I was going to run it in his honor. If I can finish a 1/2 Marathon...With God, ALL things are possible!!!

As I crossed the finish line with a last push, arms outstretched, looking towards the sky, I said "Thank you Jesus..." I had done it. Chip time of 2:43:59 (36.6% in my age category-3,657 over all)

With God's help...I had succeeded in accomplishing my goal...

"But those who trust in the Lord will find new strength. They will soar high on wings like eagles. They will run and not grow weary. They will walk and not faint." Is 40:31

I owe alot of thanks to my wife for pushing me and encouraging me to go for a run when I didn't feel like it. I also owe a debt of gratitude for all my friends in the RunningAhead.com forums. Their encouragement and advice allowed me to have the confidence and form the plan that got me over the finish line.

I took Thanksgiving week off from running, and plan to start back on Tues 11/27. I've been thinking about my next running goals and I believe I'll maintain 20-25 miles through the winter, and find some races between 10-13.1 miles for next year...then return to Philly next November and run the full marathon...to Celebrate my 40th birthday

Until next time...

Dave

The eve of breakthrough...

2007-11-17T15:53:00.000-08:00

It's not the size of the dog in the fight, it's the size of the fight in the dog.

~Mark Twain

Well...here we are. The eve of the Philadelphia Half Marathon. The culmination of ten months of training and planning...the eve of breakthrough...

I've done everything I can do. I've trained, ate properly. I've experienced set backs, but I won't be denied!

When I injured my knees, first my right, then my left...all I could do was rest...I had a thought of discouragement that, "oh well...maybe next year!"

NO!!!!

This is MY time to shine! This is my year of open doors! I will wake up early tomorrow. I will get to the race on time. My wife and daughter will be at the finish line to cheer me on. I WILL FINISH THIS RACE!!!

"But those who trust in the Lord will find new strength. They will soar high on wings like eagles. They will run and not grow weary. They will walk and not faint."

Is 40:31

Stay tuned for the details of victory...

Dave

"Goliath" is DEAD...!

2007-09-30T14:58:00.000-07:00

This has been a milestone week. Haven't posted here since my 25 mile week. After that, got a nasty case of knee pain. Come to find it was Chrondomalacia. Backed off the mileage a bit. Got a knee strap and feeling fine!

This Sat was gorgeous! A cool Autumn day. I had a 3 mile scheduled, but as I head out, I had the feeling this would not be an average 3 miler. THIS...THIS could be the day...!

My Garmin 201 died on me...couldn't turn it on, charge in nothin' After some research, come to find that I had gotten more use out of it than others had...3+ years. I didn't think that was alot, but hey...

Did some additional research and found the Garmin 305...nice! It is the latest model and much smaller and nicer the the 201. Also comes with a heart rate monitor... see pic below:

I found a deal online to purchase it for $138 (retails for $323) and told my awesome wife about it. She said, "it'll be an early Birthday gift...get it"

What?! did I hear..huh...???

So what did I do? I ordered it before she could change her mind. Ordered it on a

Friday...received it via UPS on that Tues...whoa!!! this thing is great! I highly recommend it!

Back to the story...

Saturday was beautiful...I had my new toy, er a...tool strapped to my wrist and headed out on a new route. At mile 3, I was feeling great...thought I'll just go out 4 and come back. "After all, 8 miles is my longest run, don't push it!" One thing I've learned this year is to listen to my body...to run, not to run...when to stop eating, what to eat...etc...

So, mile 4 came and went. At mile 5, I realized..."if I run all the way back, it'll be 10 miles!!!"

But, who was I kidding...

After all, I needed to take it easy. I was nursing an injury. I could maybe do 8.5 or 9 and walk the rest home as a cool down...don't push it!

As you can see from past posts, when I started this journey, I weighed almost 250lbs, and could barely run 1.5-2miles without stopping for fear of puking up my spleen...3 miles was my long run for a loooong time, than 4 miles, then the 10k distance came and went, then 8 miles...then...then...then 10? (gulp)

Well...

I did it! I ran 5 miles out, and 5 back...I RAN 10 MILES!! I felt tired, but great! My legs were sore, but I was fine. I took a shower, had something to eat, took a little nap, and I was fine. The icing on the cake was that I weighed 219lbs Sat morning...I finally broke the 200's!

So, "Goliath is dead! My sights are on 13.1 miles, then 26.2...then who knows!

...all I know is I have a few more stones in my pocket!

After all, my name is David!

Until next time...

Dave

Milestone Week!

2007-09-10T04:05:00.000-07:00

Weekly Mileage: 25
Current Weight 238.5lbs (will be tracking according to weight watchers weigh in's on Thurs eve)
Short Term Goal weight: 212lbs (10% goal of current weight)

I was an aweswome week! I had it off from work so I spent it learning all about Weight Watchers. My daughter started Kindergarten (can't believe it!) and I was able to walk her and pick her up from school all week! We also shared a "Daddy and Daughter Day" when I picked her up from the first day.

My new short tern weight loss goal is 10@ of my current weight according to the WW scale. I weighed in at 235.8lbs, so my 10% goal is 23lbs, which would put me at 212lbs. My ultimate goal is 175lbs, and I'm on my way. no longer in a hurry, just following the program!

I ran an all time high of 25 miles this week, with an 8 miler (without stopping) on Sunday! Hard to believe since I couldn't run for 1 mile when I started back in June. Everything is progressing well, and I'm very excited that I joined WW so I now have a solid wight loss plan/strategy to go along with my running.

Until next time!
Dave

Welp...I did it!

2007-09-06T14:34:00.000-07:00

I've been running for approx 3 mo now pretty steady. I hardly missed a workout other than a break I took recently to alleviate some overuse pains in my right foot/knee due to building mileage.

Although I am pleased with my mileage, I am not please with my weight loss thus far. Losing the same pounds over and over every week has caused my to do some research.

I have found that I do not really know what I need to be eating to lose or maintain, and I don't have the strategy in place to overcome the onslaught attacks of overeating or late night binging. I've decided that desperate times call for desperate measures, and tonight I will be attending my first Weight Watchers meeting.

I must admit I am a bit nervous and apprehensive, but I know a number of people who have had lasting success with it. I think the key for me will be the structure an accountability. So, I need to get ready to go...will advise on the outcome later!

UPDATE:
The meeting went well! I wasn't the only man there either. It was very inspiring. Many shared of their success in weight loss. I weighed in at 235.8 lbs (approx 9 lbs more than my home scale...grrrrrrrr!)
Signed-up for WW e-Tools to track every meal. Will keep you posted

Dave

"Hittin' my stride..."

2007-08-13T15:26:00.000-07:00

Weekly Mileage: 20

Current Weight 228.5lbs

Short Term Goal weight: 190lbs

Well, concluded my second 20 mile week! Feel great! Had a bit of pain in my left knee during some runs...but it went away as the run progressed. I just attribute it to "growing pains" of a previous couch potato. I am really beginning to enjoy and look forward to running again.

My longest run to date is 6mi yesterday. Was not wiped out afterwards, which was the case prior. Using a good program, adapting it as necessary. Listening to my body. Some days I run a bit farther...I'd like to build to a 7 miler next Sunday. Longest run ever was 8 miles way back when...running 9-10 miles will truly be a landmark!

Thank God I'm healthy! Eating pretty clean, although I allow myself a few "treats" on the weekend...other than that, I pretty much am stating the course.

Until next time...

Dave

What a difference water makes!

2007-08-05T12:38:00.000-07:00

Weekly mileage: 20.1

Current weight: 229lbs

Goal Weight: 185lbs

Had a great running week! Back up to 20 miles this week. Had some slight knee pain earlier in the week, but it seems to have subsided. I have never taken water with me on a run. However, with temps all week in the 9o's, and 85-90% humidity...it's either water or not run.

I did some reasearch online and came across the Camelbak Flashflo. I got it Sat morning, and used it for my 4 mi run. I could'nt believe how great a felt at the end after taking sips every mile or so...Used it today on my long run, and the same deal...what have I been missing?!

Thursday 8/9/07 marks 100 days until the 1/2 marathon. The weights coming off slowly but surely, and I'm increasing the mileage gradually. Just want to stay healthy and continue as I'm going...the plan is working!

Until next time...

Dave

Keep your eyes on the prize...!

2007-07-28T14:56:00.000-07:00

Been busy, behind on posts, but here's what I've been up to....

Started the official 1/2 Marathon Training plan 7/16, with 20 miles logged last week. This week, I missed some runs due to the heat/humidity, and a late night schedule, but I'm still pluggin' away! I'm finding with the increase in mileage, there's an increase in cravings!!! I am go good for 3-4 days, and then WHAMMO! Also, I learned I HATE running in high humidity. The key is listening to my body, keep the diet on track, and get the runs in early!
So, as long as I stay to the plan outlined, I should be on track to 185lbs by the Half on 11/18/07. As an added incentive to continue AFTER the 1/2 Marathon, I surprised my wife and kids with the following...

On June 15th, 2008, (we will leave on the Sunday after the last day of school next year), for some fun in the sun and fly on a cruise a Seven Day Cruise to the Western Caribbean. Fly to Miami, Florida to board our Seven Day Cruise to Cosmel, Mexico, the Grand Cayman Islands, and Ocho Rios, Jamaica...

So, as I log each mile, my mind drifts to the day I will be at my goal weight, walking on some tropical beach, proud of my past accomplishments, and proud of my body...

Goals for next week 7/30-8/4:

Not miss a single run.

Get up earlier to run in the morning

Stick to diet plan

Until next time!

Dave

"BACK ON TRACK"!

2007-06-24T17:53:00.001-07:00

This week I logged 5 days of running totaling 16 miles. Four 3 milers, and one 4 miler! Only supposed to do 3, but felt competitive and squeaked out four! I am very satisfied with my progress this week! I ate clean, and was a bit lax this weekend, but still good overall! Next week we're going on vacation, so the diet/running will be a challenge. Gotta stick to it this week and continue so I don't fall off the wagon.

Start of the week, scale weight was 237. Yesterday morning...228.5! Oh yeah!! Today, a friend asked if I lost weight since he saw me last...I like this running/diet thing! Here's to a great week two!

Until next time!

Dave

Countdown to the Philly Half....

2007-06-17T14:59:00.000-07:00

Philadelphia Half Marathon

Registered for the Philadelphia Half-Marathon today...it's on!

Look out for Bib #12395

After careful consideration I have devised a running plan outlined below. A morph of Hal Higdons and Marathontraining.com plans...the 18 week build-up begins 7/16/07. So far I've stayed the course, and am getting myself into writing down everything I eat on an index card, and logging it on Fitday.com.

Trying to stay w/in 1,500-1,700cal/day for fat loss, but maintaining enough energy for my runs. I may have to up the carbs as the mileage increases...we'll see

Check out my mileage build-up plan @

http://www.runningahead.com/forums/topic/e632955efe5940e68e2d1137345806b0/1

See ya on the road...

Dave

Rebirthing...the year of the "Half"

2007-06-14T18:07:00.000-07:00

Well...here we are again. It's been a while since posting. I am disappointed, and have been distracted, but I've come to a realization...

As I read the past posts, I am saddened at how much further I could be right now...but the "half" has gotten in the way...

"Half-hearted" attempts to change...
"Half-steppin", hoping the goals I've set would be met...
"Half-way through 2007, and still circling the mountain...

Again, the cares of life have crept in. Pressures of life, work, and family. Excuses upon excuses...this has been the year of the half...but no more!

I have still been running...but only half-way attempts, no focus or drive...less than 9 miles a week.
I have still been trying to watch what I eat...HALF of the time!
But it's half-way through 2007, and I cannot continue on this path and expect any sort of accomplishment to be met. Time to get back on the path I laid out in the very first post.

I'd like to thank a person I've never met, but stumbled across his blog yesterday. I believe it was an answered prayer. We all "lose our way" sometimes...an I was searching for an answer, hoping for inspiration, and I found it at http://www.roadtoboston.com/

Derek, if you ever read this blog...THANK YOU!!!

I've gotten a renewed sense of hope, and dreams have been awakened. This year was plaugued with injuries and set-backs, but this year is not over! It's the year of the half! In reading the blogs on Derek's site, I found the motivation to get out of this rut and back on the road. This November 6th, I will turn 39. I cannot allow myself to continue as I have. There are still 6 months left in 2007.
New goals for 2007 are as follows:

Get back on track with my running program
Sign-up for the Philadelphia Half Marathon Nov 18th, 2007
Build up to 20 mpw
Follow 1/2 Marathon Training Program
Update running log daily
Track EVERYTHING I eat daily on Fitday.com
Try to maintain a 1,000 cal deficit
Complete the Philadelphia Half Marathon
Weigh 175 on Dec 31st, 2007

Long Term Goals:

Be in the best shape of my life when I turn 40, on 11/6/2008
Acheive a fitness level in which if I were still in the US Army, would allow me to pass the Army Physical Fitness Test with an Average (or better) score for my age, which is:

54 Push-Ups in 2 min

57 Sit-ups in 2 min

2 Mile Run in 15 min 54 sec

This weekend is Father's Day (6/17)...Exactly Four months from this Sunday is the Philadelphia Half Marathon (11/18). This weekend, I plan to lay out my new running program and diet. I want to be around for my kids, and I want these years to be active and productive as well.

As of today, there has been a shift. Today, I weigh 235lbs. Today, I ate 4 donuts before 9am, and missed my run. Today I am ashamed at what I've allowed...it's time to re-write the script to something like this...

Today, I weigh under 200lbs. Today, I ran a Half-Marathon. Today, I am so proud of myself words cannot describe...

Stay tuned, it's gonna be good...!

Dave

"Just Do IT!!!"

2007-04-17T03:59:00.000-07:00

I'm back after being out due to injury...Plantar Fascitis. I was trying to baby it, but the best road was just to take some time off to avoid a long tern injury. I tried to incorperate lifting, and all was going well until my Doctor discovered I'd developed an inguinal hernia (anyone have any experience with this? Two weeks ago, I received a raise and a promotion (busier at work). I am back in Bible school taking classes...life is busy, but good!! The fast went well. Realized I function much better on Fruits, veggies, little if any dairy...

Without running (only once/twice a week) I've managed to keep the weight down around 230lbs...still too much though!

Anyways...after being sidelined due to injury, and coming to the realization I'm not getting any younger...I'm going for it! Due to the Noreaster yesterday, I got all the way to the office only to discover it was closed due to a State of Emergency.
So, I turned around, headed home, and watched the 111th Boston Marathon I have been recording.

I don't care what the obstacles may be...

I don't care about the aches and pains...

I'm tired of always wondering if I can...

This is my time to shine...

As I watched the Boston Marathon yesterday, I realized how many times Boston had come and gone and had not fulfilled MY running goals...

To qualify for Boston would be a dream come true...but I have to run a marathon before it in 3:29 (or less) just to qualify for Boston...nothing is impossible!

So, here we go again...

One foot in front of the other!

Until next time...

Dave

Ch-ch-ch-change...

2007-03-12T16:22:00.000-07:00

Well...as you can see from previous posts, lately there has been a series of ups & downs. In the last week in Feb, I developed a nasty cold...mileage suffered...March 4th, I developed a nasty ear infection...mileage suffered...My runs have been less than stellar lately. I hit an 8 mile long run a couple weeks back...since then, I've been inconsistant in running and diet...to say the least!

Weight had not been an issue for me when I was younger. However, the older I got, I still thought I could eat the way I always did. Year after year the pounds came on, and year after year I made promises to myself to "lose it", which only lead to frustration and depression. I realize that I must allow God to change the wayI think about food. To once again make Him my refuge...not junk food, late night binging, or fast food in the car! I am married to a wonderful women of God! We have two boys and a girl. I currently work a full-time secular job, I am very active in my local church serving in Youth Ministry, and am 4 classes from graduating from Bible School.

Whew...confession is good for the soul, right?!

Till next time...
Dave

"Can't keep a good man down!"

2007-02-25T15:36:00.000-08:00

Weekly Running Totals: 20.7 miles
Avg. Pace: 12:54/mile
Weight: 229.5lbs

WOW! It's good to be back!
After being sick and nursing a foot injury for the better half of the last two weeks, I only managed combined of 5miles for the 1st half of Feb...I decided I wanted my fitness, diet, etc to be a lifestyle, not an end to a means. So, rather than pushing too hard, I decided to take the "listen to your body" approach. It worked! This week was the 2nd 2o mile week so far, but it did not turn out that way...
On Mon 2/19, I was apprehensive, but hopeful my foot was healed, and respiratory system could get back on track with my training program. I decided to run Mon, off Tues, Run Weds & Thurs
take Fri off. On Sat I ran 4 miles...felt good. Today, Sunday was the long run...

I really did not want to do it at all! I procrastinated, but got dressed for it anyway. I told myself..."OK, I'll just do a quick 3 miles" I headed out. After about a minute and a half into it, I started having a coughing fit. Felt like I was gonna puke...strange! I kept going. At about 5 minutes, the nausea subsided, and I was into the run. I still only had a goal of 3 miles, but the longer I ran, the better I felt. At my normal 3 mile loop, I kept going. I ran through the woods, on a trail along a pond. It was a nice change of pace...."OK, maybe I can do 4 miles?!" I kept going. At the four mile loop turnaround...I kept going. Here I was, plugging along. Really not straining at all, thinking, "Hmmm, maybe I can do 6 today" As I approached 6, I felt today was special...I kept going...ANOTHER 2 MILES!!!

Today's long run, which almost didn't happen, coming off 2 weeks of a combined total of 5 miles, became 8 miles...my longest run to date! I learned a great lesson today and the last 2 weeks...listen to your body!

So, I'm back on track at 20 miles a week. My 10 miler on April 5th, The Philly Broad Street Run doesn't seem impossible! So, it's been a good week.

Until next time~
Dave

Sidetracked but not sidelined!

2007-02-13T03:13:00.000-08:00

Week totals: 2.5 miles

Avg Pace: 12.46

I ran a 6 miler 2 weeks ago, not being able to run 3 miles prior.

Just started back at the end of Dec. Would have been up to an 8 miler this coming weekend, if I had not been sick last week...Was only able to run 1 day, with no lifting.

But it's a new week. It's not how many times you fall...but how many times you get up!

until next week!

Just a Gerbil on a wheel...

2007-02-04T14:12:00.000-08:00

Week Totals:
Running: 20.0 miles
Avg. Pace: 13:04/mile
227.5lbs

Whew...! I knew I was going to have a busy weekend, so I had to make some choices. I wanted to make sure I got my long run in, but didn't know when or how. I decided the best thing to do would be to run Friday night as soon as I got home from work. By the time I got home, freezing rain was falling...not good. So I thought for a minute and it hit me..."Hey, I can use the treadmill...!"

Well...about 10 minutes into it, I came to another conclusion..."This is NOT FUN!!!" In fact, this is borderline punishment!!! My treadmill is in my basement. No window nearby, no mirror, just me, and my iPod, trodding along. I ran still...

Not remembering when the thought 1st came to me that my treadmill is a a permanent 1.5 incline...it was only the 2ND time in 2 weeks I was going to run 6mi...was I NUTS?! "Oh no...what if I hurt myself, and I pushing too hard?" The thoughts kept harassing me. At 3 miles I thought..."Hey, maybe I can do this?"

At 4 miles, I had to put a towel over the stopwatch...it was clearly mocking me! I ran still...
I eventually finished. I had done what was once only potential...I ran 6 miles on my treadmill, in my basement, after a long day at the office. Did I feel woozy when I got off (like I'd been running in place for the better part of an hour and a half)...YEAH!
Did I wish I'd waited an tried to fit it in later in the weekend, possibly not being able to run it...YEAH!

After a shower, dinner, and some water, was I filled with a sense of accomplishment that I got my long run in early this week, and I am getting closer by the week to releasing the runner locked deep inside of me...You Betcha!!!

This week, I not only had the accomplishment above, but I've recreated my life into a much healthier version of before. See, I needed to run those 6 miles to prove something. Not to any of you, not to my wife or kids...but I needed to do it for me. My goal to release the potential locked deep inside me by my Creator, to die daily to the thoughts of quitting, to run towards the mark...! We all have potential. But once that potential is realized, it's no longer potential...it becomes a past accomplishment. Now, I'm no longer dwelling on the torturous 6 miles I ran in my basement on a cold Friday night...I'm going for those miles locked deep inside, yet to be run...
Everyday, getting closer and closer to the goals I've set...until that potential becomes realized as well...

On a side note...I not only got my 16 miles in for the week, and my weight training sessions. This afternoon I saw my 16 miles logged for the week. The weather wasn't quite as cold as they predicted, so I laced up the shoes, bundled up, and kissed my wife as I headed out to conquer another 4 miles to make it an even 20 miles for the week.
Well...mission accomplished! Take that Mr. Couch!!!

To "the journey..."
Dave

10k anyone...

2007-01-28T15:25:00.000-08:00

WEEK TOTALS

Running: 15.2 miles
Avg. Pace: 13:09/mile

Year Totals: 56.2 miles

What a difference 4 weeks can make! There have been many distractions and obstacle, but I've stayed true to my fitness goals. I had Jury Duty which ended up being a 2 week trial...but I managed to never miss a workout! Praise God!

This week I learned the importance of listening to my body. Wednesday I was scheduled to run, but felt extremely tired and run down. I did not run that day. I instead pushed the run out to Thurs morning, and fit my scheduled weight lifting in the evening. do you know after that day off of complete rest, my Thursday run was my fasted pace so far this year! 3 miles in 36:57 (12:19/mile)

Also, on my long run today, I planned on just running 5 miles, but at the 5mi mark, I felt great! I decided to run a 10k...and did it! Although it was slow, I RAN A 10k TODAY!!! I also weighed in today at 230lbs...my goal weight for the end of Jan 1/31/07...ahead by 3 days!

I celebrated my 1st month of not missing a run/workout by treating myself to a new pair of New Balance running shoes. Onto Feb...goal is to be 220 by 2/28/07.

Until next time...

Dave

Breaking the chain...

2007-01-20T13:06:00.000-08:00

WEEK TOTALS
Running: 16.0 miles
Avg. Pace: 12:43/mile

YEAR TOTALS: 41.0 miles

The definition for insanity is doing the same thing over-and-over again, and expecting different results. Experts stat that it takes 21 days to create a new habit, or break an old one...

Well...Tomorrow, Sunday 1/21/07 is day 21. The chain has been broken, and I notice a change already. For example, this Thursday, I came home earlier than normal. I usually do my training in the morning, except for my weekend long run. Since I Incorporated weight training this week, on Thurs, I decided I would work out in the afternoon. It was a total break in my schedule, but I've made the switch in my mind that I will not miss a workout (and thankfully have not). As I was making my way to the garage to lift, I jokingly asked my 11 yr old son, "C'mon, let's hit the weights!" His reply shocked me..."Nah, I'd rather run!" Before I could even think, I said, "ok, after I lift, we'll go on a quick 2 miler"

WHAT?!

...who was THIS talking???

Before I knew it, we were off running on an unscheduled 2 mile run. We ended up running 2.5 miles actually. 3 miles on Mon, Weds, Fri. An unscheduled 2.5 miles on Thurs, and 4.5 miles today, Saturday...16 miles this week. This week has been quite an experience for me. Not just the 1st run with one of my children, but in the fact that I realize I am changing...I am moving farther away for a couch potaoe, and closer to a runner...and it feels great!

Until next time~

Dave

Laying the foundation...

2007-01-13T09:45:00.000-08:00

Well...here we are again at the completion of week 2. I'm down to 234.5lbs as of this morning. Today I ran 4mi...my longest distance in a while...felt great! As I was running this morning, I was thinking about the foundation I was laying. Any distance runner will tell you that in order to run any mid to long distance, you must have what's called a "base". A base is simply your mileage build-up over time. For instance, many experts agree that you should not attempt to build up mileage to train for a marathon until you have a base of 25 miles per week (mpw).

Today, I ran 4.01 miles, for a total of 13.1 miles this week. It took me a week of training to run the entire distance I wile run in one day at the 1/2 marathon in the fall. If I were to attempt the 13.1 miles at one time now...I shudder to think what the outcome would be. So, I'm building a base, or a foundation. Without a good foundation, nothing can be placed on top of it.

Foundations are important. You wouldn't build a house (to last any length of time) without a foundation...again, a correlation between running and the words of Jesus Christ:

"But he who merely hears and does not practice doing My words is like a man who built a house on the ground without a foundation, against which the torrent burst, and immediately it collapsed and fell, and the breaking and ruin of that house was great. " Luke 6:49 AMP

So, I'm building a foundation...mile upon mile, day after day...

I am happy with my progress so far 2 weeks into my program. This week, I stayed on better track with my diet, drank more water, and did not miss a run! So far this year, I've run 25 miles, and lost 4.5lbs! I'm on track and ready to kick it up a notch. Next week, I plan on incorperating weight training into the program (as outlined below). My training program for the next 2 weeks:

Mon: Run

Tues: Chest/Biceps

Weds: Run

Thurs:Back/Triceps

Fri: Run

Sat am Run, evening Legs/Shoulders

Sun: Rest

Until next time...

Dave

"Is the glass half-full, or half-empty?"

2007-01-08T03:06:00.000-08:00

Well...week one is in the bag! Learned alot this week. I accomplished my running goals for this week! I planned on running 12 miles, and that's what I did. 3 Miles on Mon, Weds, Fri, & Sun for a total of 12 miles for the week!

I'm down a few pounds, but I've found that I really need to get a hold on the food portion. I can do fine all day, but at night I hear the pantry calling my name...I just want to make sure everything is alright. Then I see it! "Oh...it's you Mr. Skippy Peanut Butter. Is everything ok? Hey...is that you Mr. Rice Crispy treat?...Little Debbie, are you ok? A tablespoon of this, a handful of that...it's gotta stop!

Until I get over the handle of late night snacking, I'm going to have to have my wife hide the kids school snacks. Eventually, I'd love to get rid of them altogether...but that's a process as well...

All in all, my glass is half full! I have run 12 miles this week! I see the tweaks and adjustments I need to make, and I'm on the right track! I could get down on the fact that I could be alot farther than I am right now if I kept running last year...but we can't live in the past! Today, my glass is half-full!

A friend of mine came over yesterday (and we watched the Eagles beat the Giants WOO-HOO!!!). He told me he's putting together a 12 week contest with points awarded for most body fat lost, most lean muscle mass added, etc. for 12 guys. More details to follow, but sounds like just the motivation I need!

Adjustments for the week will be to avoid the voices coming from the kitchen late at night, and increase the long run this weekend by 10%.

Until next time...

Dave

"Should overweightness be forgot..."

2006-12-30T08:56:00.001-08:00

Welp...this is it. It's a new year, full of promise and hope. Resolutions to be met, challenges to face. Out with the old...in with the new!

Today, I go into training! I ran 3 slow, uneventful miles, plodding through the rain. I set off with a goal...just do it! Don't worry about previous paces or how fast I was running...just do it. As I passed the 2 mile mark, I began imagining I had just crossed the 12 mile mark on the Philadelphia Distance Run, the 1/2 Marathon I plan on running in the Fall. Somehow, the exercise of pretending I had already ran 12 miles helped soothe my ego to the fact that I had only run 2 miles, but hey...whatever works!

This morning when I stepped on the scale, the reality of the journey hit me. The scale read 239lbs...As I looked at the numbers, got off the scale, and back on hoping it was an error...there it was... 239lbs. It was mocking me...

"You'll never get to your goal! Look at me!!!! YOU WEIGH 239LBS!!!" I took a deep sigh, and with resolve whispered... "It's on!!!"

My plan is written out. My goals are stated. It's on! 2007 will be the year I acheive my fitness goal of 175lbs, and run a 1/2 Marathon. At the end of this year I will be stronger, I will be prouder, and I will be transformed! I will not enter 2008 ashamed. I will meet, and even perhaps exceed my goals!

On Friday night, I saw the movie Rocky Balboa. Wow! This movie really spoke to me. I love all the Rocky movies, but for me, where I am right now...it was right on time. Rocky said something that has been ringing in my ears since I heard it. As he was explaining to his son his dream of getting back into the ring again, he said...(paraphrased) "It's not that you can get in there and take a beating, but that you can get up after the beating, after taking everything thrown at you, you get back up and fight...that's what counts!"

The day after Thanksgiving this year, I ran up the steps of the Philadelphia Art Museum, to gauge my level of fitness. Let's just say, I'm looking forward to the next time I run up those steps, I won't be fearful of puking on my shoes...

So, I've taken a beating. Past failures do not dictate future victory! I'm getting up. I'm in training. Fighters fight...and I will fight any obstacle that stands in my was for my goals stated for 2007. I will fight even if it's with myself, my will, I will finish!

"I don't know about you, but I'm running hard for the finish line. I'm giving it everything I've got. No sloppy living for me! I'm staying alert and in top condition. I'm not going to get caught napping, telling everyone else all about it and then missing out myself." (1 Cor 9:27 )

Until next time...

Dave

Commitment...

2006-12-28T17:24:00.000-08:00

Commitment: an agreement or pledge to do something in the future

“My level of commitment determines my level of success. My ability to fulfill these commitments is based upon the strength of my will. The pathway to future success is paved with daily obedience!”

Like many, I've spent some time over the last several days taking stock of the accomplishments of 2006, and looking forward to the goals for 2007. A wise man (my Pastor) says, "a plan not written out, is only a dream..."

Below are my physical goals listed to be accomplish by 1/31/07 (or sooner):

Lose excess weight (60 lbs) to look and feel better for myself, and to be healthy for my family, and to be a better example to the young people in my ministry, proving you can do anything you put your mind to!

Where do I need to improve?

Better time management. Stay committed/focused to goals

1.) Determine my target

Physical Goals: Lose 60lbs by July 1, 2007, broken-up in 13 week/10 lb increments
-By March 3,2007- weigh 210lbs
-By April 30, 2007- weigh 200lbs
-By May 31, 2007- weigh 190lbs
-By June 30, 2007-weigh 180lbs
-See abs by my 39th birthday November 6th, 2007
-Run 1/2 Marathon in 2007

2.) Count the cost- Must do these things daily:

-Review resolutions daily to remain focused
-Must get up early, No later than 5am
-Get enough sleep
-Run according to the plan
-Eat right

3.) Must develop a plan:

Running Goals

The Broad Street Run (10 Miles) Sunday- May 6, 2007
The Philadelphia Distance Run Half Marathon " Sept 16, 2007
The Philadelphia Marathon? " Nov 18, 2007

Running Mileage build-up for Jan:

Mon, Weds, Fri 3mi

Sat or Sun (Long Run, building up to 6mi) =15 mpw

Increase weekly mileage by 10% until running 25 mpw (more details to follow)

Diet:
-Eat 5-6 times throughout the day (3 meals, 2 -3 snacks) Mostly fresh fruits/Vegetables, 1 portion of Complex Carbs, 1 portion of protein
-Choose “appropriate” portion sizes –eat meals on small plate
-Drink at least 1 gallon of water/day
-Not eat after 7pm. Allow one "Free Meal" a week

Tracking:
-Use Cool-Running website Run Log to post mileage, weight
-Post weekly (maybe daily, see how it goes) mileage/thoughts on the run, running diary on this site

4.) Must initiate action:
-Start Jan 1, 2007

5.) Must stay consistent
-Takes 21 days to develop a habit
-Even if I don’t see results right away...DON'T give up!

“Act like there is a bomb attached to me that will go off if I go to bed and do not complete my daily goals”

6.) Finish the race (2007) strong
-It's not how you start...but how you finish!

"I have fought the good fight, I have finished the race, and I have remained faithful"
2 Timothy 4:7 (NLT)

Are you running for an imperishable crown...?"

2006-12-16T19:27:00.000-08:00

What's at the finish line...

"And everyone who competes for the prize is temperate in all things. Now they do it to obtain a perishable crown, but we for an imperishable crown." (1 Corinthians 9:25)

We have all heard of the Boston Marathon. As stated below, the writer of the Epistle to the Hebrews compares the life of a Christian to a marathon that begins at the moment of your conversion and ends at your death.

"Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles, and let us run with perseverance the race marked out for us. Let us fix our eyes on Jesus, the author and perfecter of our faith, who for the joy set before him endured the cross, scorning its shame, and sat down at the right hand of the throne of God. Consider him who endured such opposition from sinful men, so that you will not grow weary and lose heart." ( Hebrews 12:1-3)

These Hebrew Christians were tempted to drop out of their race because of the severe testings, trials, and persecutions they were experiencing. So the author wrote this long sermon to encourage them to persevere to the end by following the examples of past heroes of the faith. They were encouraged especially to follow the example of the faithful witness, Jesus Christ. This passage gives us several principles to keep in mind if we want to endure, persevere, and finish the race of the Christian life.

Life is a Marathon...

A different translation reads, "Let us lay aside" or give up and abandon every thing that hinders...When training for a marathon, I need to lay aside and abandon the pain of the lactic acid building up in my leg muscles, I must push through perceived pain, and continue the race. I need to loose any weight, or excess body fat which would weigh you down...same as life!

We must cast aside anything that would hinder our progress, and cause us not to cross the ultimate finish line...death. What are you running towards? We are all running towards something, some "finish line". I can't simply hope to finish the marathon and hope I cross the finish line, right? No...I must train as though I plan on it. I must train, and push my body to run farther than it's ever run before. I must feed my body the proper fuel.

Sin is simply anything that causes us to "miss the mark". To run this race called life, there are obstacles along the way, traps, and pitfalls. There are many stories of how people entered and ran a marathon, thinking that they prepared good enough to finish, expecting to finish the race, only to "hit the wall" at a certain mile...Similarly, in the race of life, we can be living in such a way that we may think that we will "finish", cross over those pearly gates into a place called heaven. But are you sure you'll go to heaven when you die? You want to be sure don't you? If you're not sure, take a minute to take "The Good Test" in the upper-righthand corner of the screen.

We're all part of of the ultimate statistic...10 out of 10 people die. It's not how you start...but how you finish...

My $ .02

Until Next Time...

Dave

"Ode to Inconsistancey..."

2006-12-16T09:43:00.000-08:00

The journey to completing a half-marathon starts with a single step...this is mine. Throughout 2006 I've strived to achieve a fitness level which would allow me to complete the 2006 Philadelphia Distance Run-1/2 Marathon..Well, this past November, the 13.1 mile 1/2 marathon went on without me. I do NOT want to feel that way again in 2007...

A favorite quote of mine is "It's never too late to be who you might have been..." Think about it...inside each of us is a destiny to become. The cemeteries are full of great men and women, who never became great...They never tapped into their God given purpose and destiny.
Life is a journey, not a destination...
To me, running is a metaphor for life. I will further explain in future posts. Basically, we're all running towards something. For me, fitness-wise, a goal of mine since the early 1990's has been to run a marathon...only 1% of the population can say "I've run a marathon". This has always seemed to be an incomprehensible goal. However, I was recently recommended to read, Dean Karnazes book, "Ultra Marathon Man...Confessions of a All-Night Runner". One of his many accomplishments is in 2004 he ran 262 miles STRAIGHT...the equivalent of 10 marathons!!!
Suddenly, 26.2 miles didn't seem that far...My goal for this year is to complete a 1/2 marathon. Once that's accomplished, I'll see about the full marathon. Running a Marathon would be an AWESOME accomplishment before my 40th year...only 2 years away.
So, here I am...blogging to myself and anyone else who cares to follow, to keep me accountable as I embark on this journey. There will be ups, and downs, I know...but I want to be able to say before I'm 40..."I'm 1 of the 1%"!
My goal for the remainder of December is to simply begin being consistent in running 2-3 miles 3-4 times a week. My current long-run is 3 miles, as of this morning. Eventually, the long run will build and build, until my weekly mileage is at 25 miles per week (mpw). Nutrition is a big part of it as well. They say, "A six-pack is built in the kitchen". Below is my plan for the coming year:

Nutrition: Six days, strict with 1 "cheat" meal per week. Drink at least 1.5 gallons of water a day.
Meal 1- Breakfast (8am)1 multi-vitamin, Oatmeal (1 cup), 2 packets Splenda, dash of Cinnamon, 1 cup fat free Milk5 egg whites, 1 whole egg, 4oz chicken breast
Meal 2- (10:30 am) Shake- 2 scoops Optimum Nutrition powder, Water1 small green apple
Meal 3- Lunch-(12:30 pm)1 chicken breast (or can of tuna) 1 cup brown rice1 cup green veggie
Meal 4- (3:00 pm)Shake- 2 scoop Optimum Nutrition powder, Water1 small green apple or can of water packed tuna (drained), 2 cups salad, balsamic vinegar
Meal 5- Dinner- (6:00pm) chicken breast,1 cup brown rice,1 cup green veggie
Meal 6- (8:00pm)1 cup lowfat cottage cheese w/ 1 TBSP Natty Peanut Butter

Well, here we go! Thanks for reading so far...!
Strap your seat-belt on...we're goin' for a ride!

Until next time...
Dave