The A-Team

If you hate reading my running reports, PLEASE at least scroll down and read my praise report.

How time does fly, seems like only yesterday I wrote about the 5K race, and now the 10K race is now done and over with already.

Saturday, 3 March at 8am was the 500 Festival Training Series 10K race (6.21mi). As you may recall from my previous post one of the big goals I’ve been working so hard for all winter culminated at this weekend’s race. My goal was to run a 44:59 or less in the 10K which would allow me to make the 3/5/12 cutoff for corral seeding for the Indianapolis 500 Festival Mini Marathon this coming May. I am already qualified for Corral C/Level 3 seeding, but this goal of 44:59 (7:14/mi pace) would allow me to move up to Corral B/Level 2 seeding. More of an ego thing I suppose, but it is really exhilarating to start the race so very close to the start line with the international elite/professional runners like <100 feet away, as opposed to Corral Z which may literally take almost one hour and a mile just to get to the start line after the starting gun goes off (I am not exaggerating, it takes a long time for 35,000 + people to get moving).

Anyway, I’ve trained hard, and mostly without issue or injury this season. I had a small left hamstring problem in Dec/Jan that I finally dialed in as a slight over-stride on my left leg and once I adapted for that I’ve been training strong and pain free for about a month now. I really couldn’t have been any more ready for this race and quite honestly I wanted to be done with it because I’ve been waiting for about 9 months for this chance (10K races are sort of far and few between these days unless you want to travel).

The race got off to a great start. I knew I wanted to keep my heart rate between 163-176 beats per minute for maximum performance. I went out a little hard, but the first mile I always do that anyway, so what? Mile 1, 6:28. Need to slow down or crash too soon. Heart rate was right at ~169, perfect. Mile 2, 7:00, Okay, perhaps slowed it down too much? Dropped heart rate to more like 162-165. I don’t remember Mile 3 time exactly, but it was right around 7:20 or so. Time to kick it back in for the final half. I passed up the A-Team cheering me on with their crazy cow bells, hooting and hollering and plastic clappers around the 3.7mi mark and around the 26:30 time mark. Mile 4 @ 27:50? Hard to recall. My heart rate was in the 165-170 range every time I looked at my watch, good enough I suppose. Mile 5 came and went, probably around the 35:00 mark. I do remember at that point thinking “I’ve got this, I can almost walk 1.21mi in 10min.” Not to be too cocky, I reminded myself that I could always step in a pothole and break a leg or get hit by a car; it does happen in races even with lane closures. Time to focus, stay alert and stay on my mental checklist: form/body/stride check, heart rate, breathing, wind, overheating?, and on and on. It’s a constant battle. A fun challenge for me, but a battle no less.

Anyway, Mile 6 came in at 42:30 and I hit the go fast button (which seemed to be malfunctioning at the time, daggone it). I crossed the finish line at 43:50, 1min and 9sec on the good side of my goal!! A nice top 5% placing out of 1,447 other competitors. Pace was 7:03/mi overall and I am qualified for Corral B/Level 2 now! So, as I said, BOO-YAH.

Praise Report

I want to do a quick recap of where I’ve been in life. I started running April 16, 2007. I was never on a track team, nor a cross country athlete (though now I wish I had been as what a joy I find it to be!). I felt sorry for myself because I had been a very fit person my entire life up until I got too busy with a career and married life as a young man. When I started in 2007, I was miserable; 50-60 pounds overweight, fighting off what 3 different Drs told me what the late onset of asthma, terrible allergies, low energy levels, no fitness to speak of. I felt like what I thought old people must feel like yet I was still only 27yo. I began that day in April 2007 running laps around the block in front of the house. Lots of walking. First workout was 0.85 miles at an 11:45 mile pace. Over that year I got a little better feeling, dropped about 20lbs, but never really worked out more than 2x a week and only for about 20-30min each time. This pattern continued until 9/2010 when, still at 195lbs, I decided to get more serious about running and sign up for the 2011 Mini Marathon, my first real race effort since 1995 when I was a mere pup. The entry of that race in 2010 forced me to set goals and risk my money. Nothing like a little motivation of losing money to make things real.  As they say, everything’s history now as I’ve really taken off as a runner since 9/2010 and I feel there are still my best years ahead of me even today.

Anyway, this is a praise report, but since there are some of you reading this blog that didn’t know me before or have forgotten, I felt it necessary to give a personal history first to establish how messed up I was and compare that to where I am now. I run for my life, my family. I run for Jesus Christ. At times these blog posts of mine about running may seem like I’m bragging, or full of myself. If so, I am truly sorry for that. It is so exciting to share my personal successes with the world on this blog, but I must be clear: I attribute my 60lbs of weight loss, seemingly limitless energy (on most days), no more asthma (as in 110% G-O-N-E), almost completely gone allergies, increasing running speed and tremendous endurance levels to one thing and one thing alone: My God, my Savior, Jesus Christ.

When I’m having trouble getting motivated to get out and run; when I’m on mile 29 of a long run and still have miles to go; when the weather is terrible; I lean on my Rock, Jesus and I thank him for my strength, my good health, and for my freedom. I pray for whatever it is I need for running that day and drive on.

On one occasion when rain was threatening my final 2010  run on 12/31 2010, my first ever long run over 10mi, I prayed for the rain to stay abated for just a little while longer so this ill-prepared-for-the-weather-runner could finish dry. The wind was swirling the fast, low, black clouds; you could smell the rain in the air; and occasionally get hit in the face by a cold fat raindrop; I could see the rain falling in sheets very nearby in the direction the clouds were moving in from. I kid you not, the black clouds swiftly parted above me and there was golden sky above/behind that shone the most amazing golden rays of light down on that street I was running. This continued for several miles until I finished the run and got in the house. Moments later, the heavens opened up in a different way and emptied the clouds upon our neighborhood with a torrent of rain.

When I completed that run, dry and free of rain, I sat at our dining room table and cried one of the few times I’ve cried as a man. Deep, uncontrollable, heaving, sobbing crying too. That day, I experienced God in a way I may never experience again in my life; tangible, immediate, obvious answer to prayer.

It may seem perhaps silly, or small, or even stupid that I would maybe consider this answer to prayer a miracle, but it was and I know it. I was ill prepared for rain, and true evil had been attempting to thwart my running for a month or two at that time. You see, Satan will and does work his hardest to destroy and demean your efforts when you’re on the precipice of doing something great that will bring glory to God. Running is and will be an instrument for me to share with my family and the world that our need for Christ is real, and God loves us unconditionally. My health turn-around and examples such as the stopping of the rain are ways for me to try and give hope that He loves us and is always there ready to hear our plea for help. All we have to do is trust in Him.

Life is a race according to the apostle Paul. In fact, I’ll close this post with a few key scripture quotes that tie running to the pursuit of a Godly life and a means of doing the best one can for Christ:

1 Timothy 6: ¹¹ But you, Timothy, are a man of God; so run from all these evil things. Pursue righteousness and a godly life, along with faith, love, perseverance, and gentleness. ¹² Fight the good fight for the true faith. Hold tightly to the eternal life to which God has called you, which you have confessed so well before many witnesses.

1 Corinthians 9: ²⁶ So I run with purpose in every step. I am not just shadowboxing. ²⁷ I discipline my body like an athlete, training it to do what it should. Otherwise, I fear that after preaching to others I myself might be disqualified.

This system ROCKS!!! I love having my nails painted but despise the time it takes only to have it chip off in the next day or two. I have been on a quest for some time to find something that would last but NOT require a salon visit for Shellac or something. Enter Red Carpet Manicure!  This is an at home gel nail polish kit. I saved up some birthday money and waited and waited until I saw this back in stock at drugstore.com and was able to use a coupon code. I bought the professional kit because the portable light uses batteries and it takes longer. I weighed the pros and cons and felt this was the better deal.

Last Wednesday, February 8th, my kit arrived! That night after the kiddos were in bed, I got out the kit and went to work! It is rather simple. I followed the directions and also used some tips and hints I got off of youtube. It took me maybe 30 to 45 minutes to complete this manicure. I took my time and didn’t rush it. Lighting was a huge hindrance until I put on a headlamp! Woohoo! Seeing really is important. Anyway, I completed the manicure and did the final step. I had some color come off which was not expected but as I had read, it usually meant my last cured step wasn’t done right. I looked back at my nails and could see where the “brillance/sealant” was missing. I reapplied, re-cured and it was perfect! Here 1 week later my nails look AWESOME still! Not one chip or scrape – just growth which is to be expected. This system is truly awesome! I can’t wait to buy more colors:)

This is my 1 week photo...amazing! Looks like I just did these nails!

Excuse my non-professional manicure skills but this is a close up to show NO CHIPS!

This is just one of the many reasons to offer your child the best option for life! I am not saying that I will be the most amazing teacher ever. I am actually prepared to have many failures BUT I am not allowing the government to step in and flex control over my child’s life. I am protecting them from that beast. We already refused social security numbers for the kiddos and we plan to hold out as long as we can (even at the end, we will fight tooth and nail). There are too many things in this world that are well, evil. This may seem small but I think it is a HUGE step in the wrong direction for public schools – where will the tyranny end?

http://myfox8.com/2012/02/14/nc-preschooler-fed-nuggets-because-packed-lunch-wasnt-healthy/

Competed in a brisk 5K race this morning, and set new PR for me in 20:55, 6:44/mi pace. Anna and the boys dropped me off 10min early and then drove to the 2mi marker to honk/wave at crazy ol’ dad in the -5°F wind chill. Getting faster still. Mini Marathon Corral B is in my sights…March 3rd I am taking down that beast in the 10K OrthoIndy Training Series.

Roger was taken off life support late Friday night and passed shortly thereafter. It is not an easy thing to comprehend or even begin to have feelings about. I am thankful his body is no longer suffering but I fear for his soul. But more than anything I ask for prayers for comfort for my mom and my brother. They are the ones hurting the most and need the most comfort. Pray that I would use the right words (God-given) to reach their hearts for Christ in this time of pain. I have learned so much about the relationship my mom and brother had with this man that I truly did not know. I want to be there for them because this is very tough on them especially since it looks like Roger knew he was very sick and possibly dying but chose not to tell anyone or get treatment.

They have begun the process of cleaning out his house (which is the house I grew up in) and have tons and tons of work ahead of them. As of tonight my mom claims they made it through 80% of the valuable things. Roger’s actual blood family made the decision to give everything to my mom and brother since they were his “family.” Of course some of the items my mom has come across, she wants to pass to me since they are from my childhood. It is crazy to think he still had any of that stuff!

Pray for peace for me as I deal with my own emotions and issues as I approach the day for Roger’s funeral. I know it will be a difficult time and much will be expected of me. Pray that I am strong enough to get through that day.

Thanks for listening and most of all for praying.

It has been a hectic last few months for the A-Team. This week I have sort of rebooted my life, so to speak. I’ve not been depressed per se, but we’ve had a few more “downs” than “ups” the last month or so. To top it all off I had to shelf my running (a major outlet for stress and nice source of healthy endorphins) for about 10 days ending last week and that was probably the low point for me. That said, starting with our minor renovation of the boys’ closet last weekend and getting back into running on Monday, this last 7 or 8 days have been a reboot and has been very nice getting lots of projects completed, messes cleaned up, and just feeling invigorated once again.

Have a great week, prayers for a great OB visit for Anna and Abilene this coming Thursday for the 20 week appointment are much appreciated.

I wanted to provide an update about Abraham. You may recall a recent salad post Anna wrote about how Abraham asked for a salad and shocked us both. Well, it is not a one time thing, it struck again. But first, a back story.

I’ve mentioned before how I have taken to a more whole food, plant based, fresh/raw diet. Part of my daily eating routine is I eat an entire head of romaine lettuce, whole leaf by whole leaf. Plain. Yes I rinse it in the sink. I know most of you reading this find it weird, perhaps even repulsive. I’m alright with that. I’m even alright with the faces and snickering my beloved wife directs at me as I eat my delicious raw greens in a manner more befitting of Peter Rabbit than the leader of the A-Team. My dear progeny will grow up thinking it’s normal and I find that awesome and yet humorous.

Anyway, earlier this evening I was eating my crunchy fronds of romaine goodness in our kitchen and Abraham is watching me. Closely. As in he wants my food. So, I oblige the stare and ask him if there’s something he wants. He says “I want some of your lettuce Daddy.” So I break him off a bite size piece for him to try. He actually eats it, though I can tell he won’t be asking for more. You see, he had already eaten his entire dinner, and on top of that he’s been running a very slight fever and has a head cold so who knows what to expect attitude- or appetite- wise. Another minute passes and I’m standing there at our kitchen island crunching away with the paced voracity of a giant Galapagos tortoise and Ham asks for more lettuce. Except when I offer him more he replied, in a tone more typically reserved for a teenager implying it should be painfully obvious,”no daddy, that is not a salad. It has to have croutons and all of the other stuff!” Well, excuse me! So, I shred up a frond as an offering to the all knowing Ham of Ensalada, and Anna puts in all of the other stuff that our resident 3yo salad specialist required. He then polished off the bowl.

He’s my boy 🙂 Have a great weekend!

You have finally reared your ugly head…just in time too. I couldn’t possibly have a WARM birthday now could I? Oh to be somewhere tropical tomorrow…would be too awesome.

***Now the weather is predicting an above-freezing Monday…so maybe I should count this birthday as warm?

To all Mothers: I loved this post. I love my children but parenting is so like climbing Mt Everest! My daily prayer will be to ask God to allow me more kairos moments and less chronos! Enjoy reading!

http://momastery.com/blog/2012/01/04/2011-lesson-2-dont-carpe-diem/

I would like to provide an update/review of a few things I’ve learned this year and a list of 2012 running goals. I give praise and glory to Christ that I exceeded all of my 2011 goals. For me I was grasping beyond capabilities when I initially set them 12 months ago. Setting easy goals just to say I achieved them is not my style. Below I will cover: things I have learned this year running, weight management and nutrition, and new goals for 2012.

Injury prevention, Correct Form

1. 180 to 190 strides per minute is almost magic. It relieves stress from the joints and lets the natural elasticity of your tendons and muscles carry you forward faster than if you struggle along at a more natural average stride count of 160 to 170. It therefore helps reduce injuries and soreness.

2. Land on the forefoot/midfoot and land with the foot directly under the knee, not reaching out front with the foot. This foot reaching is what will cause a heel strike and the subsequent shin splints and eventual chondromalacia.

3. A good forward lean at the ankle with a straight body posture will let gravity create forward momentum and require less effort to move forward.

More info on this see Good Form Running or The POSE Method.

Weight Management and Nutrition

1. I have lost 25+ pounds since January 1, 2011. I’ve lost a total of 60 pounds (probably more if I had owned a scale during a the heaviest part of my life) since I started taking fitness more serious in 2007. I reckon to achieve a body fat level that I would be entirely pleased with in the long term I have about 10 pounds to go. The general rule for excess weight and running is 1 pound = 2sec/mi so if I want to qualify for Boston Marathon those ~10 pounds of fat have got to go. I can gain some practical muscle weight but anything too bulky is still excess weight to carry.

2. My weight successes I attribute to a renewed discipline in what I allow into my body, and changing what I allow my eyes/mouth/hands to define as “food” and “nutrition”. Things that I have increased several-fold in my diet are fruits, vegetables, and whole/raw, unrefined carbohydrates in general (organic when possible), and white/green tea. Things I have reduced substantially that I consumed quite a bit of previously are nuts, refined carbohydrates, far too much snacking, animal protein, oils/dressings. Things I have cut out almost entirely: Dairy, beer/wine/alcohol. Notable benefits are that I now go days on end without needing allergy meds that I previously took multiple doses of each and every day and still felt terrible. I am rarely sick. Unless I overdo it, I recover from workouts very rapidly. I need less sleep and have increased energy levels. And best of all, it didn’t require starvation. In fact, with fruits and veggies, I can eat until I am stuffed (satiation) and be nothing but happy about it.  See books The 80 10 10 Diet or The China Study for more info on whole food nutrition, improving quality of life, and prevention/reversal of diseases through food.

3. Supplements: For the most part, don’t need them. This is a huge reversal for me. A good multi vitamin, perhaps a quality Omega-3 supplement, and that’s all. Eat as many raw, whole fruits and vegetables as I desire and get all of the micronutrients in the correct chemical formulas the natural way that God designed. It isn’t easy, nor have I mastered it yet, but it is more fun than swallowing pills.

Running Goals 2012

To sum it up, ultra-runner Ed Roshitsh recently said it quite well:

“Setting a big goal and failing is better than sitting on your ass watching the world go by.  I highly recommend to everyone to set a huge goal and work towards it.  Even if you fail – You learn.  You get better.“

1. 10K (6.21mi) of 44:59 or better. (7m 14s pace).
2. Half marathon of 1h 40m or less (7m 38s pace).
3. Average 21mi weekly, or put another way average 3mi x 366 days = 1,098mi total for leap year. 2011 goal was 14mi weekly, and ended up at 18.9mi weekly. 2012 will be my first year of 1,000mi+
4. 3h 25m or less in a marathon (7m 49s pace)

Perhaps it is somewhat foolish since the FAA may end up sending me to OKC this year, but I’ve already registered/paid for the following races:

• 5K on 2/11
• 10K on 3/3
• 15K on 4/7
• Mini Marathon half mara on 5/5

I stopped registering when reality sank in about the FAA. If they don’t send me, I’m probably going to do the Geist Half mara on 5/19, and I’m still on the fence about which marathon to do in the fall. I may start toward my long term goal of completing all 5 of the World Majors and do the Chicago Marathon in October. There’s a 50K race in North IN in December I’ve had my eye on, though I may hold off entering into the crazy world of ultra-marathoning until I complete the 5 majors.

So, if you’ve read this far thanks. I hope you have something crazy planned for yourself next year. If not, definitely reconsider reaching beyond what you think your limits are. You might surprise yourself.