366 Podcast-Episode 19 "Merry Christmas"

   Christmas morning! Beautiful short mile run today out on freshly snow covered roads. Hardly a person on the road. Over the years I've come to cherish running on Christmas morning. It's something that you should try at least once in your life. It's an amazing experience where the world seems to be something out of a Norman Rockwell painting. Peaceful, quiet, serene. No headphones required. Got some strange looks from the few people that I did see. Obviously they don't know that I've got just six days left! Anyways, I hope that the holiday finds you happy, hopeful and content. Thank you for giving me the present of your free time watching my videos and reading my posts all year. Have a wonderful day, run for your lives and Merry Christmas! 

Holiday Stress

   

   Well, to say that I've been busy is a bit of an understatement. I really was hoping to keep the momentum going with shooting out a blog once a day for the last month. But, it's holiday time and that just isn't going to happen. I apologize for falling short. I'm actually not a cyborg running machine. Just a human! 

   So, what has been going on in 366 land? Lots of stuff actually. I worked a nasty long stretch to make sure that the little man gets what he wants from the man in the big red suit. We still believe in good old Santa in this household. We do all kinds of crazy stuff to ensure that it stays that way. Emails from the man himself, a trio of scout elves that have a knack for getting into all sorts of trouble around the house and lots of of Christmas magic. That means that free time has gone out the window! That stuff doesn't happen without a little help!

   Winter may have been mild last year for us here in upstate NY. But, Mother Nature is making up for it this year! Lots of snow last week! Of course my snow blower was in the shop being repaired as the flakes fell. Oh well, what can you do? I didn't mind all the shoveling. It's just added strength work right? Apparently, we're under a flood watch tonight? The weather has oddly shifted back to the warmer side. Just in time for the snow blower to sit quietly in the garage! Hopefully some of the white stuff will still be there come Christmas morning!

   All the snow has presented some unique challenges for getting my miles in. The main road that I run on near my home doesn't have much of a shoulder to begin with. When you add all of that snow, you have even less. Which means I'm practically running in the road. Even with a reflective vest, headlamp and four flashers drivers still seem to not see me. Sometimes they're nice and move over. Sometimes they play chicken. Very dangerous and frustrating. I think that I'm just going to have to breakdown and start doing some of my runs inside at the gym again. Treadmill of Death...

   My motivation just hasn't been there too much ever since Thanksgiving. But, after being on vacation for the last four days I'm happy to report that I've managed to jump start my self somewhat! Really sore from all the activity. But, feeling elated to be doing something to combat the onslaught of holiday food and adult drinks that are coming soon. 

   I'm also happy to report that the Project is 13 days away from being completed! Had a super interview with Coach Jeff yesterday about the whole experience. He's a friend of mine in Australia who has an amazing podcast simply called, The Running Podcast. This guys amazing and knows his stuff. Such a motivation! Weird to think that people actually are still interested in this crazy little 366 thing! 

   As with most people, the holidays can be a really stressful time of year. Presents to buy. Money can be tight. Hosting Christmas dinner a challenge. Some family who you'd rather not spend time with. All that crazy stuff! I've been stuck right there in the middle of that for most of my vacation. Not very positive. But, each day I threw myself into my workouts with gusto. You know what? All that physical activity did exactly what I wanted it to, channel the stress away and leave me with a feeling of hope and peace. Yes, presents need to be bought. Be thankful you can give them to those that matter. Yes, money's tight. But, when isn't it? We always seem to survive in the long run. I'm not homeless thank God. Whom I kidding? I love hosting Christmas dinner even if it's a pain in the ass. At least I don't have to go anywhere but my own recliner! Yes, some family members should stay home. But, sometimes it's more fun to laugh to yourself at their ridiculousness behind their back. You can't pick your family. So, enjoy them! It's not that bad. 

   So, keep doing whatever you enjoy doing and use it as a tool to get you through these enjoyable but stressful holiday times. One foot in front of the other as they say!

    353 days down and still going strong! Run for your lives my friends. Interesting things coming in 2014...

What Was I Thinking?

    So, there I was running my mile today in almost sub zero weather mentally chastising myself for not running farther and it hit me. Why was I being so hard on myself? I've had the most phenomenal year. I've set two PR's in the half-marathon and full marathon distances. Even with gaining more weight when compared to last year, contracting extreme bronchitis and fighting off peroneal tendonitis I managed to overcome all of that and still have one hell of an amazing year! 

   I didn't see any other runners out there tonight. So, I was once again reminded of why I started this Project in the first place, because being a runner doesn't mean running short, far or racing. It just means getting out there for a run.

   There will be time for running short, fast, far, slow and racing. In 18 days I will have accomplished everything that I set out to do and then some this year. I'm not training for anything right now. It's time to rejoice in the achievements of the year and give back to my family and friends who put up with my training nonsense. After all, I wouldn't be who I was today if it wasn't for them. Running a mile still means I'm a runner.

   Run for your lives my friends!  

Blah, Blah, Blah...

   Well, my friends, it's official. Winter is finally here in upstate NY and I've lost my running mojo. I really thought that I could keep this motivation rolling. But, all this week it just hasn't been there. Getting ready for the holidays is proving to be a challenge and leaving not a whole lot of time left for getting out there. I really don't have any good excuses. The Project is still alive. But, I just don't feel like running more than a mile lately. Hopefully tomorrow will be better! Have a great night and run for your lives...

Why Superheros Are Important...

I came across this article and thought it would be worth reposting here. While, it doesn't have much to do with running on face value. It does talk about a quality that I've found universal in runners of every kind, empathy. I've never seen a thin runner snicker at a larger one at the start line, never heard a disparaging remark from Olympic elites about the rest of the field when I ran NYC or met a fellow runner who isn't willing to give advice to a novice. We accept, we enjoy the companionship, we empathize because we were a heavier runner, an average joe, a novice once too. But, my friends deep inside, we ALL have the power to be our own superhero. Run for your lives, just don't forget the cape... The Psychology Behind Superhero Origin Stories How does following the adventures of Spider-Man and Batman inspire us to cope with adversity? By Robin Rosenberg

“Why is every superhero movie an origin story?” complained Entertainment Weekly film critic Adam Markovitz after seeing a trailer for this summer’s Man of Steel—yet another version of the 75-year-old Superman saga. Perhaps we love origin stories, Markovitz suggested, because they “show the exact moment when a normal guy goes from being Just Like Us to being somehow better, faster, stronger.”

I’m inclined to disagree. As a clinical psychologist who has written books about the psychology of superheroes, I think origin stories show us not how to become super but how to be heroes, choosing altruism over the pursuit of wealth and power. I’ve learned this through hundreds of conversations at comic book conventions, where fans have been remarkably candid about their lives and the inspiration they draw from superhero stories.

In one form or another the superhero origin story has been around for millennia: A hero battles “supernatural” forces and returns home “from this mysterious adventure with the power to bestow boons on his fellow man,” as the mythologist Joseph Campbell wrote.

In my surveys of the genre, I’ve found that superheroes undergo three types of life-altering experiences that we can relate to.

The first is trauma, which lies at the heart of Batman’s origin story, in which Bruce Wayne dedicates himself to fighting crime after seeing his parents murdered. In real life, many people experience “stress-induced growth” after a trauma and resolve to help others, even becoming social activists.

The second life-altering force is destiny. Consider Buffy the Vampire Slayer, about a normal teenager who discovers she’s the “Chosen One”—endowed with supernatural powers to fight demons. Buffy is reluctant to accept her destiny, yet she throws herself into her new job. Many of us identify with Buffy’s challenge (minus the vampires) of assuming a great responsibility that compels her to grow up sooner than she wants to.

Lastly, there’s sheer chance, which transformed a young Spider-Man, who was using his power for selfish purposes until his beloved uncle was murdered by a street thug. Spider-Man’s heroism is an example of how random adverse events cause many of us to take stock of our lives and choose a different path.

At their best, superhero origin stories inspire us and provide models of coping with adversity, finding meaning in loss and trauma, discovering our strengths and using them for good purpose. (Wearing a cape or tights is optional.)

Comic book writers could have chosen not to endow their characters with origin stories. (In fact, Batman’s back story wasn’t published until the comic’s seventh installment.) But those writers were keen observers of human nature. And they were able to translate those observations into captivating stories reflecting aspects of psychology that were confirmed by researchers decades later. In doing so, they tap into our capacity for empathy, one of the greatest powers of all.

Find Your Song...

   So, there I was today sitting for eight hours watching a bad guy at the hospital. This particular bad guy had shoplifted, ran from the store, caused a high speed chase resulting in a crash with a another car which, oddly enough had a fireman inside. The fireman had to be cut out of the vehicle and the bad guy broke both legs. Not a very positive member of our society. If I'd taken the time to count how many times he swore today because he was in pain, I'd be in the 300's by the time I left. Frankly he reminded me of Jabba the Hutt. 

   Anyways, there I was looking at his broken legs and I thought to myself, thank God I never broke both of my legs like that doing something that stupid. He wasn't going for a run anytime soon. It made me appreciate my choices, my passion and my health. It also made me realize that while these types of details are easier for some of my fellow co-workers, they really suck for me. I've come to enjoy the three to four miles I put on my legs daily at work. Sitting at Jabba's bedside all day netted me a little over a quarter of a mile. Not my most active day. 

   By the time that I made it to the gym I was practically jumping out of my uniform to get some form of exercise into my day. One things for sure, I'm not cut out to have a desk job! My workout today was great! The less activity gave me a little more strength and energy. But, the one thing that struck me today was how much I love my music. I've said it before. Music can motivate you beyond belief. Mine sure does. So, tonight I'd like to leave you with one of my favorite. I've run more PR's to this song than any other. It's old, it's a classic, it's something that you probably won't find entertaining at all. But, that's not the point here. The point is, whatever your music, classical, pop, hip hop, metal, country, etc. Find it, use it. There is power and motivation there! Five days left of work until a little four day vacation. Can't wait. Hope your week's going good my friends! Run for your lives and find your song...

Still Raging...

Do not go gentle into that good night,

Old age should burn and rave at close of day;
Rage, rage against the dying of the light.

Though wise men at their end know dark is right,
Because their words had forked no lightning they
Do not go gentle into that good night.

Good men, the last wave by, crying how bright
Their frail deeds might have danced in a green bay,
Rage, rage against the dying of the light.

Wild men who caught and sang the sun in flight,
And learn, too late, they grieved it on its way,
Do not go gentle into that good night.

Grave men, near death, who see with blinding sight
Blind eyes could blaze like meteors and be gay,
Rage, rage against the dying of the light.

And you, my father, there on that sad height,
Curse, bless, me now with your fierce tears, I pray.
Do not go gentle into that good night.
Rage, rage against the dying of the light. 

   This poem by Dylan Thomas is one of my favorites. It's actually about dying. But, every time that I read it I'm reminded of how much it relates to running too. Tonight's run was something that I can't put into words. It was something that only other runners would know. The complete darkness that came too early, the silence of the night only to be shattered by a passing car, the rhythmic pulsing of the strobe lights on my body, the sheer surprise when a deer sprang out of the woods to cut me off, the power that I felt when an old favorite song came on, the clarity of mind that overtook me, the aggravation at drivers that swerved too close, the feeling that I was doing what I should be doing and going where I should be going, the feeling that I was running for my life. I may not be fast. I may not win races. Hell, I can't even win my age group. But, tonight I beat the worst foe anyone will ever face, self doubt. 23 days left and counting. Bring it...  

Fitbit Force Review

   When I first saw the Fitbit Flex arrive on the market I drooled like a little kid at Christmas. But, after reading some of the online reviews, I was disappointed to find out that it only tracked wrist movement versus all of the the other Fitbit products which are dedicated steps counters. So, I shelved that idea, kept my Fitbit One and waited for them to get it right. 

   After release of the Fitbit Force I was happy to discover that the company had made good changes to the new model changing it to a dedicated step counter and giving it an altimeter to track stairs climbed. The accompanying online reviews that I read were also very positive. 

   After owning one now for a few days I think that I'm going to return it and here's the reasons why. First, I hate having it on my wrist. I initially thought that I could get over the bulkiness. But, when I wore it on my watch wrist, it bothered me. I suppose that I could've taken my watch off and used it as one instead. But, the display doesn't stay lit all day. Personally I don't like having to push a button every time I look at my watch. When I wore it on my other wrist it didn't fit well with my Livestrong and Road ID bracelets. Made me feel like I was wearing a plastic gauntlet.

   Second, I hated the clasping mechanism. It wasn't very secure and popped off several times even though it was properly secured. I don't need something that can come off that easily at my job. Like I've mentioned before, it would quickly get stripped off when in a fight with a bad guy. 

   Third, I wanted something that I didn't have to take off when I showered. It's marketed as water resistant. But, the company advises not showering with it. I want something that I can put on and forget. At least until it needs to be charged.   

   Fourth, after extensive testing today I was saddened to discover that it wasn't quite as accurate as my One. I wore both throughout my eight hour shift. At a normal 10 pace walk, both counters worked as designed. But, anything over that distance the Force continually shorted me by about 25%. I did some research online. When this type of thing happens when wearing one of their counters, the company advises figuring out what you're walking stride length and running stride length are over a known measured distance. I did that tonight and entered the data into their website. 

   I suppose that if it was just the being 25% off I would keep it. After all, nothing is going to be perfect with regards to step counting. Hopefully the stride calibration will help. But, all of the other negatives are just too much. That being said. I think that it does a decent job. As a runner, I'm using my Garmin to track mileage anyways. Not a step counter. 

   So, for now I'll stick with my One. I'll save the $130 and get a new pair of shoes instead. Feeling a little sick today. But, the mile was pretty easy today. Going to go to bed early and get some rest. Have a great night and run for your lives my friends!  

Double Digits

   Hi there friends! Today was a good day. But, man am I ever tired! I managed to do my first run today in the double digits since the Empire State Marathon. The cold of winter has snapped upstate NY back into reality. I think with the wind chill it felt like it was something like 19 degrees today. Nonetheless, the run came off without a hitch. I got some tightness the last three  miles and had to push it. I was pleased to see that I stayed on pace through the whole distance. Wore my brand new neon running vest. You'd think in the middle of the afternoon wearing one of those things would make you more visible to drivers. Unfortunately I really didn't notice too much of a difference. I always like the drivers more who swerve in the other direction rather than towards me. I also got a chance to compare my Fitbit One to the Force. I was a little surprised by the results. The One said that I only traveled a little over six miles. While the Force shortchanged me about half a mile. I'll do some more testing the next few days at work wearing both units. It'll be interesting to see if I've been getting shortchanged all this time. I guess nothing's perfect. The Force recorded my sleep perfectly last night. Not too crazy about the wristband though. I'm wearing it on my watch wrist and it seems to get in the way. The clasping mechanism isn't the strongest either. If I have to roll around with a bad guy at work, it'll pop off easily. I'm not giving up yet. Hope everyone had a great day. Run for your lives and goodnight my friends...

May The Fitbit Force Be With You

   When you become a runner you quickly come to both hate and love numbers. They seem to weave their way into every aspect of your passion. How much time did that run take? I missed my PR in that race by 3 seconds! How far is five miles from my house? What was that mile split? Then, if you are lucky enough to have OCD, you start recording all those silly numbers in a running log. It's a disease, it really is. My running log is more valuable than my social security number! I mean, that's got 12 years of my life in it! 

   So, what to do when you're a runner with OCD issues who loves recording and categorizing all of those numbers? You do what I did in 2012 and go and buy a fitness tracker. One of my friends, Steve Walker AKA Steve Runner did an episode about this marvelous little gizmo called a Fitbit. Check out his incredible podcasts Phedippidations and Intervals. Really good stuff! He's a down to Earth guy who puts out some amazing material!

   Anyways, back to the Fitbit. I'd never been much into pedometers before. I experimented with them. But, I discovered that the majority of them were highly inaccurate, even when calibrated. But, Steve kept going on and on about how accurate his Fitbit seemed to be and about all the cool data that it collected. It's actually much more than a simple pedometer. It tracks steps taken, floors climbed, calories spent, active minutes and even has the ability to track your sleep quality. The price wasn't too steep at about $100 and it had a rechargeable battery. 

   I spent the money and bought the Fitbit Ultra. I quickly realized that Steve was absolutely right! The thing was extremely accurate. To say that I reveled in all that data it showed is an understatement. I was totally hooked! It uploaded all of your data wirelessly to their online site. Which has the nicest graphs. You could even compete with other Fitbit friends for steps. They came out with better and better models and even developed a smart phone app. 

   I had minor problems with some of their units. I even accidentally washed one or two of them. But, the company is one of the few left in the world who put the customer first. All of my minor problems were quickly resolved and I've been sent not one, but two units free of charge. Even after it was my fault that I washed the damn things! They're outrageously great. I was so impressed that I even bought their Aria wifi scale. Which, you guessed it, integrates with your tracker and uploads your weight and body fat to the app and online site. 

   The Fitbit isn't the fitness or weight loss silver bullet. It doesn't lose the weight for you. You still have to do the work and eat better. But, the site rewards your hard work with lots and lots of motivation and what they call "badges". Which are accrued when you reach so many steps, floor, etc. You can also taunt and encourage fellow friends. The site also integrates with other popular fitness apps. One of my only complaints is that their food tracking database is a little weak. So, I've synced it with my My Fitness Pal account. They work seamlessly together. By using both I was able to lose 27 pounds. I'd call that a huge win! 

   Over time I've gotten pretty used to not washing my Fitbit and remember it 99% of the time when I'm doing active. But, it's still somewhat of a pain in the ass. So, today Santa came early. I bought their next generation tracker called the Force. It breaks from their traditional clip on style and has now been modified into a wrist band. It now has the ability to tell time and has a vibration alarm which can be set for any time you like. According to the website, the Force will eventually display your smart phone caller id when you receive an incoming call. Pretty handy when you're out on a run. I'll call the dentist back when I'm done! No more stopping, pulling out the phone and looking! I dig it. 

   I've read some negative reviews online about their previous wristband model, the Flex. I'm not sure If I like it being on my wrist either. So, it'll be interesting to see what the deal is over the next 30 days. I'll keep you all well informed on it's performance.

   If you're interested in getting some motivation, cool data and becoming healthier may I suggest that you try Fitbit. They've gotten this fitness tracker thing right in so many ways! They sell models from $50 to $130 depending on features. Try it and you may be surprised how active you really are or how much of a slug you can be. 

   The Project and the running are continuing on. Notice I didn't say nicely. This week has been really hard due to sleep issues. The puppy has found his bark and I've been staying up too late doing computer stuff. I yet again verified today that my lower back still hates doing hyper extensions on the anything other than a fitness ball. Earlier this week I learned this AGAIN for about the hundredth time and now have a back strain. Yeah, I'm a stubborn old runner. I happily discovered that for some reason that after switching to a chocolate protein shake that the mixture doesn't get clogged in the mixer ball thingy like the vanilla flavor. Weird. I've tried googling it without any success. Does anyone know? After tomorrow I'll be working 10 days in a row to cover Christmas for Santa. So, time will be at a premium in the near future. But, fear not my fellow runners. The Project will be completed to it's 366th day and the daily blog posts will continue. Have a great night and run for your lives!

   

Coffee & A Computer

   Well, I had every intention of writing a good piece tonight about coffee. It's been a long rough day. Santa stayed up entirely too late last night to get a certain little boy's brand new iPod touch programmed before the big day. As a result, this morning hurt! So the substance of the day at work was COFFEE! Something that I only drink in moderation. I've had enough to power a nuclear sub today. 

   I had an absolutely great run with the extra power tonight. I even restarted one of my speed workouts. The weather was amazing with temps almost in the 60's! The only bad point was that my head lamp died mid run. It was dark at 4:15 EST. So this wasn't a great thing weaing mostly black. It's thoroughly convinced me to get a new reflective vest these next two days off. Very dangerous. 

   Like I said I was going to do something about coffee. But, I decided to update my laptop to windows 8 & it's either locked up the system or going super slow. So, the iPhone was the only thing I had. So, no big story about coffee. I'll save it for another time. Hope everyone's doing well! Gonna go to try to figure this out. 

   Run for your lives...

My Partner, My Success Story...

   So, today I'd like to talk to you about my friend and co-worker Vinny. We've been assigned together for almost a year now. Back when we first started working together we hardly knew each other. That being said, almost everyone in the department knew how big I am into running. He asked about it. So, naturally our conversations drifted towards fitness and weight loss. 

   Vinny wasn't overweight by any means. But, like everyone else, he could stand to lose a few pounds here and there. I mean, who wouldn't want to be a little trimmer? The year before we started working together I lost about 27 pounds through my running, using a Fitbit and the iPhone app My Fitness Pal. I became lighter than I was when I started high school so many years ago. It was one of the biggest changes in my life in a long time. 

   Over our months together, I convinced him to begin running and start using the app. He convinced his wife and other friends and family to start using the app and begin exercising too. Lo and behold here we are and I'm very proud to say that he's even surpassed me by managing to lose over 32 pounds. His friends and family have lost also. 

   He taken a good amount of grief from our other co-workers, his family and friends over his weight loss. I remember that I got it too. But, I keep supporting him in the background. Why is it a bad thing to be the weight that you are supposed be? Are we that out of touch?

   The one thing that we discuss on a regular basis is how easy this process was for him. The running has gone from something abhorred to something that he looks forward to. He comes back from the road energized and satisfied. His diet got a major overhaul when he realized that you can eat even more of the good stuff for less calories than the unhealthy. I swear, the guy eats more than I do everyday! Funny how someone can lose all that weight without the typical diet minded calorie restriction. He's even rambling now everyday about joining a gym near his house. Just join it will you already!

   He doesn't know it, but the success he, his family and friends have had was a big deal for me. Sometimes, standing out there on the island of health can be a lonely place. People make fun of your food choices, portion control, body changes and exercise routine. I try to tell myself that they're just teasing me or jealous because they can't do the things I do or look the way I do. But, it still gets old really quick to get the ribbing day in and day out. It makes you feel like an outcast sometimes. 

   When I started this running journey, this project, this blog I didn't want to change the world, quit my job and become a writer or win any medals. I just wanted to make myself healthier and hopefully inspire at least one person to change how they live, challenge the current norms about health, food and fitness and make themselves better than they were. Small healthy changes equal big rewards and are within anyone's grasp. There's no magic here. Just healthy life changes and dedication. Well, I think I got what I wanted and then some. Congratulations buddy! Keep running for your life...  

Guilty Or Not Guilty?

   Man, getting old sure isn't an easy thing! Today was a long day at work. My legs were feeling the effects of yesterday's speed workout minus a warm up. Yesterday it seemed like such an awesome idea to do the speed interval sections of my run much faster than I needed to. Today, not so much. Funny how after taking a slight reduction in mileage last week that I'm so sore today. The old body just doesn't bounce back like it used to. 

   But, today I was determined to keep the good momentum of yesterday's workout moving right along. So, it was off to the gym for some cross-training and an easy three miles. Today was also the second test run of the little man getting off the bus, walking by three houses to our home, letting himself inside and calling me to let me know that he got there safe and sound. My wife will be home. But, she works the awful midnight shift and will be fast asleep. 

   I think that every parent has the opinion that when they grew up things were a little better off than they are now for their kids. The violence wasn't as bad, the streets were safer, you could leave your house unlocked kind of thing. At my son's age I was walking about two miles from school to my grandmother's house, rode my bike all over the city and didn't come home until dinner time. So, I guess I have that opinion too. But, as an adult, especially an adult who works in the field of law enforcement who sees all the terrible things humanity is capable of, I was really nervous about today. 

   We did it once before without a problem. My wife was just as nervous as me. It seemed like every shadow held a pedophile, every big van a kidnapper and every car with blacked out windows a bad guy who had an axe to grind with me for some unbeknownst wrong that I did to them. Scary thoughts. My motto at work is always walk around every corner like death is waiting on the other side. It saved my life once.

   My little man is eight. He still thinks everyone's still good at heart, that Santa is legit and that elves move throughout the house when he sleeps. I don't want to take that away. He needs to hold onto that for as long as he can. It's like switching from a flip phone to an iPhone. Once it's done, you can never go back. 

   That being said, we've warned him as innocently as we could about the bad things of the world and have developed a good safety plan. My fears are hopefully just that.

   As I got into my workout this afternoon I eagerly watched the clock on my iPhone tick away until his call. While the minutes came and went my inner guilt increased exponentially. Am I being to selfish asking him to do this? Is he too young? Is he ok? He eventually called on time and the sound of his voice soothed my ears and fears. But, damn his little voice sounded like he was three all over again. 

   I finished my workout after a promise was made for him to call me or wake mom if anything hokey was going down. So, what do I think? I think we'll continue with this experiment. I'm definitely not comfortable doing this every day. But, maybe once or twice a week will work for now. I think that the guilty feeling will never go away. But, the fact that I care about keeping myself fit for duty and healthy enough to last well into my retirement pushing my great grandkids in running strollers during our local 5K is a tremendously great thing. Would my dad still be here if he valued fitness like I did? I don't know. But, if a couple of hours twice a week at the gym and some miles through the snow can by me a lifetime with my family, I'll more than take it. 

   Don't feel guilty about the time away for your loved ones while you work on making yourself a happier, healthier and fitter person. They will thank you. Maybe you'll even rub off on them and even get them to exercise with you! That's a double bonus! 

   Have a great night my friends and run for your lives! 

Warm Ups...

   So, while out on my short speed workout tonight something became crystal clear in the crisp, cold winter air, I need to stop skipping my warm up before this workout. Like most people, I'm short on time like almost everyday. It's amazing that I find the time to train at all. But, my nagging right hamstring strain that began to scream at me around a mile and a half into the workout let me know that it's time to stop shortchanging myself. 

   I've always been a firm believer in doing some sort of a warm up before my training sessions. Somehow though, when it's my turn to make dinner, adjust the the outdoor christmas lights and go on a seek and destroy mission on the front lawn for that nasty smelling dog stuff before dark and the next snowfall, that concept seems like a waste of time. 

   Well, it isn't. After turning 40 this year I've noticed that when the weather's colder out that I need to warm up before anything or my legs feel stiff and sluggish. It only makes sense that your muscles, tendons and ligaments will be more flexible and take more of a pounding after they're warmed. It doesn't have to be anything super long in time. For me, a single slow mile seems to fit the bill. But, everyone's different. You may need a longer or short time depending on various criteria like age, physical ability and age. 

   My friend Chris Russell spoke more about this on his latest episode of his amazing podcast, Run, Run, Live. Us old guys stick together and he offered more evidence how important warming up is before running. He even goes on to point out that warming up can benefit you in race distances from 5K to marathon in length. He threw in a bit about using Bengay type products to help aid you in warming up your muscles too. I've never been a big fan of the awful smelling stuff. But, I may get a canister of Tiger Balm and try it out. 

   Anyways, I came back from the run injury free thank goodness. Hopefully I'll be a little more diligent in my future cold weather runs. After all, I still have until New Year's day to get this thing done. No injures until 2014! Thanks to Kevin Gwin for renewing my love of my Fitbit! After you reach most of the first year milestones and get the according trophies, there's not a lot motivating going on. But, I've found a worthy adversary in Kevin. I've never known someone who does as much as me. Well, I do now. But, watch out dude! I'm licking your heels!   

   Run for your lives my friends...

Day 335...

   Well, here we are. The first day of the last month of the 366 Project. As promised, this is the first installment of one blog post or video podcast every day this month. 

   For the past month I've been working hard at getting myself slowly back into gear to start winter training after the my amazing Fall marathon. Everything's going very well. But, this last week things got really crazy with the holiday and all. Both my wife and I had to work and that meant sacrificing some of my training time this week to get prepared. I also felt a little cheated about not getting Thanksgiving or the day after off. Gotta love public service! But, I did have this weekend off. To sum it up, lots of deliciously bad food, gallons of adult beverage and not much training left me feeling a little fat and lazy. The project continued. But, only with single mile runs. 

   But, the message that I want to give to you today is, that it's ok to take time off and enjoy life sometimes. When you're not actively training for anything it's ok to cut back and hit that big reset button. It's not always about going hard all of the time. In fact, if you do that you'll burn out really quick. You're not going to loose anything during a short break. Your body may even benefit from some brief extended rest time.

   So, my friends put your feet up, have a slice of pumpkin pie, sip a warm glass of cabernet and spend some time with your loved ones who miss you when you're out there on those roads. 

   There's always tomorrow to get back at it. That's exactly what I'll be doing come Monday afternoon! Run and relax for your lives my friends...