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From Gordon Harvey Department Head at Jacksonville State University Anniston, Alabama Area Build your professional network, discover opportunities, and keep in touch with me on LinkedIn. - Gordon Confirm that you know Gordon You are receiving Invitation to Connect emails. Unsubscribe © 2012, LinkedIn Corporation. 2029 Stierlin Ct. Mountain View, CA 94043, USA

New Podcast Title, New Blog

This photo is my boys and me leaving Disney World on our most recent trip and is appropriate for this entry. I'm ceasing publishing to this blog and beginning publishing at a new blog to reflect the Podcast title change.  This blog won't disappear anytime soon, but any new entries will be at thisrunninglife.wordpress.com.

Folks, as many of you may know, I changed the name of the podcast to "This Running Life".  If you are subscribed in iTunes, the feed remains the same, only the title will appear different in your iTunes downloads.  But I have started a new blog, and am slowly building that website as my new web home.  But this site will remain up for a while until I decide if I want to import all of this to Word Press.

Until then, enjoy my past here and my future at thisrunninglife.wordpress.com

As always, thank YOU, for listening and for your encouragement.  It means the world to me.

-G

Running to Disney- Episode 82: I’m starting to believe

Gordon makes you suffer through horrible audio as he discusses the process of starting to believe he can reach his BHAG of a BQ.  In short, it is not enough to state a goal, go public with it, and work toward it. One must come to the point where the goal becomes, in heart and mind, attainable, as a possibility, a probability, then an inevitability.  I am starting that process.  I am starting to believe that I CAN do this.  And, at once, it feels wonderful and intoxicating and scary and amazing.

He also shares a clip from one of his lectures where he attempts to talk "hip" in front of college students.

Race report call in from Andy for the Wine & Dine Half Marathon at Disney on October 2.

Download from Podbean here.  Or subscribe in iTunes.

Episode 81: Things I think I think about Marathon Training

Show notes:
Gordon ruminates on 8 things he has concluded about marathon training and running in general.
He asks for your support in raising money for breast cancer research
Please go here to donate and be sure to add my name in the comments box: http://info.avonfoundation.org/site/TR/Walk/WashingtonDC?px=3843338&pg=personal&fr_id=2010

He reports on his visit to the doctor and their reaction to his weight loss.

He gets some nice voice mails!

My 15 seconds of fame!

I emailed the Brooks wear Test program that I had stopped wearing the Motion Control shoes that they were sending me for wear tests.  Then this happened!

click for the Brooks Blog

Click here for info on how to support my fund raising efforts

http://www.runtodisney.com/2010/06/request-for-support.html

Gone administratin'

Sorry I have been absent. As a college department head this has been a busy month for me.  School started back and I had to write our unit's annual report.  That's done. Back soon with posts about training and the next race!

Mountain Lakes Sprint Triathlon

Full report to come, but here are a few images from the race on Saturday. My FIRST Triathlon!

Grateful for the Gift

For the first time in more than a month yesterday I ran fast. Well, fast for me. Did my first tempo run since going down with ITBS for a few weeks. I'm all better now, but had yet to really push myself until yesterday. Last week I ran close to 36 recovery miles with some speedier paces sprinkled in, as well as some trail running while crewing/pacing friends at the Burning River 100 Mile Endurance Race (but nothing that would qualify as fast or tempo), so in running those miles I overcame several mental hurdles that I had placed for myself regarding my recovery from this injury.

But this short little tempo session (5 miles in 43 minutes) did wonders for me. I felt alive again, I felt recovered. I felt BACK.  But more important, I felt thankful. I looked back at my injury as a dose of medicine needed to renew my gratitude for this sport; to renew my thankfulness for being able to run and to train and push myself to new levels of achievement and fitness.

I have never been one to take my running for granted, but being injured and watching others improve while I rehabilitated myself made me so thankful for my health, and for the opportunity to get hurt while running, oddly enough. For the chance to step outside and go for a run.  I'm happy I can call myself a runner. I am happy that I am once again back in the full swing of training. And I do not, nor will I ever, take running for granted. Each run, like each day of my life, is a gift. I plan to see it that way as hard as those runs may be, as difficult as it may be to deal with heat, and as much as I may struggle. I will open that gift each day and be thankful and happy.

Inspiration

What is it that drives us to do the things we do?  To set goals? To attempt things that seem just beyond our reach? That to others seems ridiculous, a fool’s errand, a march of folly? Why do we aspire? Where is it that we derive the gumption to set a goal and pursue it? I’m writing mostly of running, but this can apply to anything in life. It can apply to my pursuing an American History doctorate in the face of an awful job market in the mid-1990s. It applies now to my running. When I entered grad school in 1994 I was told to that the prospects for my finding a tenure-track (full time, permanent, to non academics) were slim. That I shouldn’t waste my time. But I had a goal, a dream, a vision of being a college history professor, of writing, and publishing, and teaching.  They told me I was foolish and they looked at me as if I were wasting my time.

As a runner, I’ve set a goal for myself. I want to qualify for the Boston Marathon. BQ. That’s the term used but runners “in the know” and the two letters that almost all runners dream about or fancy in their late run fantasies, as they finish their runs strong. If they’re like me, for most of their running lives they dismissed BQing as a pipe dream, something for only the best runners, the elite of the amateurs. I looked at it as something that was nigh unattainable. That to waste energy and effort on it was a fruitless prospect with a snowball’s chance in hell of succeeding.

But over time I’ve come to believe that someday I can BQ. Why not? That’s my goal. Goals are meant to be pursued, even if they’re never attained. Will my life as a runner be wasted if I never BQ? NO! Will it be enhanced and strengthened if I pursue that goal regardless of what happens in the end? YES!  You see, life is a series of adventures and happenings along a long and fruitful road. It is a journey. Running should be seen this way. We should approach our running in such a way that it becomes a lifetime pursuit, and not something that is dictated by days and weeks.   The Journey of my BQ goal will enrich my running life, it will take me to places I never dreamed, push me to work at levels I’ve never considered, and it will make me a better runner in the end.

The runners who dare run Badwater each year, or those who dare to do the Badwater Quad, of running from Badwater to Mt Whitney and back TWICE, have a goal. They want to finish and complete this arduous (some would say insane) challenge. It is seemingly insurmountable, apparently impossible, and surely crazy. Yet they aspire. They dream.  They draw inspiration from those who have come before them, those who have succeeded and failed.  They do not look at their chances and choose not to pursue their goal because they might not succeed. They take on that challenge. They suit up with determination and drive and they TRY. And even those who fail do so valiantly. They inspire and are inspired. They try and they try again. They fight through challenges and naysayers and they attempt to achieve their goal.

Simple, no? Set a goal and let it drive you. Use negativity from others as a fuel. Use praise from others as a fuel. See yourself achieving and then go and try!  Are the runners who fail at events like Badwater truly failures?  Of course not. They are worthy of accolades and praise. They are worthy of the admiration of those of us who have dared not try to achieve an impossible dream.

You see, I’m writing this a mere hour after my good friend Megan finished an awfully hard San Francisco Marathon course in 3:33, a 6 minute PR and a BQ. She went into this race with some history. Her last three marathons had not gone well for her. She had to fight off the demons of her marathon past and create herself anew. To return to coaching herself and driving herself to a really aggressive goal of a PR/BQ on an incredibly hilly course. She worked hard, fought negative thoughts, and trained like I’ve never seen another train.  She has a drive that I’ve not seen in most people. There is a fire in her belly that pushes her to new heights. She achieved her goal.

I am inspired by Megan, and by the people who run events like Badwater, the Badwater Quad, Burning River 100; by anyone who dreams to attain a seemingly unreachable goal. So as I’ve said before, I want to BQ. I’ve got tons of work to do, but I find myself here with a renewed energy listening to Endurance Planet podcast about a guy trying to run the Bad water Quad.  I’m inspired as I sit here and examine the splits of my amazingly talented friend Megan.  I want to BQ.  This is my impossible dream, my unreachable goal. I KNOW there are those who listen to my show and read this blog who snicker at me. I know who you are.  You inspire me too. You drive me to swim, bike, run, to eat properly, to run more efficiently.  Thank you for you indirect inspiration. I will hope to thank you and shake your hand when I pick up my Boston bib someday. 

I am inspired. I am moved by runners who dare, who strive, who reach for something farther than their grasp. I am inspired because these “insurmountable” goals are really within our grasp, when we make up our mind that they are possible to reach. There is nothing to stop us but us. Our mind sets our limitations. Not people who tell us we cannot achieve or dare to dream.

I’ve made up my mind. How about you? 

See you in Boston.

Product Review: Soleus 26.2 Large Face Chronograph

A few weeks ago, Soleus watches, www.twitter.com/soleuswatches, requested to follow me on Twitter.  I had not heard of Soleus until then and checked out their web page. Now let’s get this out of the way: I am a watch freak. Ask my wife; I am rife with watches of all kinds. Can’t get enough. Of course, like most of us runners, I started out with the basic Times Ironman chronograph watch. Easily found at any Wal-Mart or Target.  So the Soleus line fascinated me.  I emailed them, told them about the blog and the show and asked if they’d send a sample for review.  They did, so I offer this review after receiving a free product for review.

The item sent to me is the Soleus 26.2 100-lap large face Chronograph. Soleus touts this as the largest viewing area in the market and I don’t doubt them.  I am nearsighted and slowly getting to the point where I need bifocals, yet when I run, I do so without glasses.  I’d found it easy to see the display, even sans glasses. Nice.

Soleus offers a variety of watches, from basic chronographs at the 30-lap size or this one with 100 laps, and watches with HR monitors. 

So, I tested this watch out in a variety of situations.  First, it has been my everyday go-to-work watch. While the watch comes in a variety of color trimmings, I have the basic black shown below. Subdued enough to wear with dress clothes and with casual clothes alike.

I ran a 5K with my son using the watch.  The watch face was large enough for me to see it during a twilight race, while my son wore my Garmin.  I’ve been swimming laps in the watch, and I’ve also used it on my bike to do speed pickups in an interval timer. 

It is a good looking watch, that won’t draw too much attention (of course, I love crazy colored watches so I like attention, LOL), and one would be safe to wear it to work and play.

So, what’s different about this watch and my basic Ironman?  I thought the same thing when I first received the watch. But as I read the instructions and the features, I found that this watch allows the user to set up top 5 intervals in the interval function (not available on some models), so you can set up a run-walk interval, for instance.  This differs from a lot of simple chronographs in that they often let you only establish a single interval. The Soleus will allow you to set up an interval of 5 minutes, then 1 minute.  Some models allow you to set up 5 intervals in this way, with a 100-lap capacity on the 26.2 model for example.   

The watch also does something kind of cool.  You can set a predetermined pace time in the watch and as you reach the end of each lap, the watch will compare your actual time to your goal time.  This is kind of like having a pace sheet for your race actually in the watch.  No more pace bands, or pace tattoos, or in my case, index cards covered in ink that gets sweaty after a few miles!

So, thanks to Soleus for sending a sample for me to review.  If you are interested, check them out at www.soleusrunning.com.

Episode 70: My Success is OUR Success

Gordon actually records while he runs for the first time in forever. He reports on his ITBS, his cross training, his swimming (what?), yes, his swimming. He discusses how he started losing weight. Then he asks listeners to join him in celebrating one year (July 20) of reclaiming his health, by asking that they do him a favor!

Download this episode (right click and save)

Since December

Since December, I've run the following races, setting PRs in 5 of the 7:

December: Rocket City Marathon (PR)

March: Power Run 8K (PR), Making Tracks 5K (PR)

April: Talladega Half Marathon (PR)

May: Flying Pig Half Marathon

June:  Rockin' on the River 10 K (PR), Honda 5K

A HUGE HUGE thank you to Megan (Run Vegan Run Podcast) for coaching me and for seeing to it that I ran so well and well-prepared in each of these races.  THANKS M!

The way we were

At my mother-in-law's condo, I found a pic of me from 2005.  (Actually Marie had seen it on a previous trip to the beach. She said she didn't recognize me.)  Here it is.  I don't recognize me. How did I get that big?  How could I not see THAT?

So below is a pic of me from this year's beach trip.  Much better, if I do say so myself.

How to pack for the Disney Marathon

By popular demand, and hearing how it has helped some people pack for WDW races, I'm reposting a video I took in early 2009 just before the 2009 Disney World Marathon.  Since you really have no clue what the weather will be at that time of year, you have to be prepared.


Find more videos like this on RuncastTV
 

Ep. 67: Childhood is Fleeting

Gordon doesn’t talk a lot about running. He discusses the nature of childhood and the bittersweet nature of being a parent. He talks about HIS LIFE. All this in light of viewing Toy Story 3 over the weekend. He gets a great voice mail from Carrie R. And he explains his new intro

Here is the video I spoke about on the show.  Brings me to tears even now.  The older child, Preston, is now 11, and younger one, Hudson, is now 9. At that time they were 4  and 2.  

Episode 66: The mind must free the body to excel

Gordon takes a bike ride--again--and talks about his body image, the importance of training the mind to let the body excel, and he babbles a LOT!


Download this episode (right click and save)

New Podcast-- The Country Vegan, City Vegan Podcast

I'm thrilled to announce that I am co-host of a new podcast (no worries, Running to Disney is still in production), called "Country Vegan, City Vegan."  My co-host is also my dear friend and running coach, Megan, the Veganrunningmom (@veganrunningmom on twitter) and host of her own show, Run Vegan Run.

The show came about after we both received an email from a fellow runner/cyclist about changes she had decided to make in her nutrition lifestyle based on my recent transformation and Megan's wonderful, open and nonjudgemental style.  In my transition to Veganism, Megan has been a guru of sorts, answering all sorts of questions and serving as a mentor as I adopt a new lifestyle.  We decided that it would be a lot of fun to produce a monthly show where we get together and compare notes on what it is like to be a Vegan in my small southern town, and in her big city.  Thus the title: Country Vegan, City Vegan.

The show will be in iTunes soon, but can be found directly on the Podbean site at this link:

Country Vegan City Vegan Podcast.

Twitter: www.twitter.com/cvcvpodcast

Voice Mail: 206-203-1717

Email:  thecountryvegan (at) gmail (dotcom), and thecityvegan (at) gmail (dotcom)

Hip Stretches from Sara and Ryan Hall

Episode 65: Preston's First 5K

Gordon runs a 5K with his oldest son, Preston (11).  The Honda 5K in Lincoln, Alabama, site of a Honda auto plant. It was a mixture of trails and road, and Preston did great: 38:11 by the Garmin!

Hudson ran the kids 1K and finished with blazing speed

VMs from cool people follow!

First VFF run!!

Ran a mile in my VFFs (KSOs) yesterday afternon. Ran with my 11-yr old as we prep him to run/walk a 5K on Saturday night. Interesting experience. Feeling the road underfoot is really kinda cool, and the adjustment is not as dificult as I expected. Of course, I only went a mile and will take this very slow (by the way, Ive been wearing these things EVERYWHERE, so I'm accustomed to them somewhat).
The lack of cushioning really makes me pay very close attention to foot strike. I found myself striking mid- to-forefoot. And although we ran slow (11-12 min pace) I see how running faster makes the forefoot strike easier and more effective. I also found myself paying close attention to posture. Wonder if anyone else has felt this. Running in the VFFs made me feel like I should run with better posture, more upright. Can't describe it. I guess by running at that foot-strike and stride and all, I felt like i had a better center of gravity. Hmm. Dunno.

Looking forward to another mile in them soon. Goal is to race a 5K in August while wearing them

Episode 64: Rockin' on the River 10K

Gordon finishes his racing season and heads into the summer months with a new PR in the 10K. He discusses where he is with running and what he wants to do next. Men in red jumpsuits attack his car. He buys some VFFs and goes to Whole Foods Cool voice mails
Michael (check out his new site!) Goofy Fitness Dad


Alett


Ted You Don't Have to Run Alone Podcast


Bill Fishadad Podcast

Why I Run

In the midst of my 10k as I battled the inner demons that wanted me to ease up, I realized that I'm proud to run. To test myself and to grow.


Running allows me to see what kind of person I am inside. Will I compromise? Will I take the easy path? Or will I fight, struggle, and grow?


I'm proud to say that this year, more often than not, I have fought and I have grown. I'm proud of that more than anything.

A Request For Support

As you may know already if you listen to the podcast, I am a member of Team AllEars, a running/fundraising group organized by Deb Wills.  Please read her bio here.  Deb publishes one of, if not THE, longest running Disney electronic newsletter.  AllEars, or some variation of the current newsletter, has been published since 1996.  So she was there from the beginning of the dot com revolution.  And she has become an Oracle of sorts in the Disney Community, a truly amazing woman!

Since being diagnosed with Breast Cancer in 1986, she has been a tireless advocate for Breast Cancer research as well as a first rate fundraiser.  Team AllEars is her effort to support running and  healthy lifestyle, while also spreading the word about the need for awareness of and support for breast cancer research.  I'm proud to be a member of Team AllEars and will run the 2011 Disney's Goofy Challenge in support of this cause.

Here is the Team AllEars information page.

If you would like to donate and support my fundraising goal, please click this link for instructions and a link to the donation page on how to donate in the form of your choosing.  As members of Team AllEars we have agreed to raise at least $500.  I would love to raise much more.  Please be sure, as you will read in the instructions, to include my name on the submission form.

If you prefer to pay with check, please follow these instructions:


 please make it out to the "Avon Walk for Breast Cancer" and mail to: 


Deb Wills 
3520 Sugarloaf Parkway 
SUITE F03-105 
Frederick, MD 21704


Please note on the check that the donation is supporting my efforts: "Team AllEars Gordon Harvey"

Disney offering incentives for WDW Marathon registration

Looks like in an effort to spur registration for the Marathon, Disney is offering incentives.  Seems to be a sign that they are concerned with slow registration.  Of course, they could always lower registration.  Nah.  Crazy idea, eh?

Read WDW News Release

WDW Marathon map in 3D

Click here to view the WDW marathon map in 3D

Disneyland Half Marathon NOW FULL

Disneyland Half Marathon now at FULL CAPACITY. (click for details)

ITBS Info--Good stuff

Great Link to explain ITBS (Iliotibial Band Syndrome) and how to work it out with a foam roller.

I swear by my foam roller (got mine at Target!)

ITBS Info

Episode 62: I'm Vegan and I have the T-shirt to prove it

Gordon takes you on another resting recovery day bike ride and discusses his weight loss, his Veganism, his training, his and upcoming races. He rants about how all runners, no matter the experience, still have lots to learn.

New blog: A Vegan in the South

Voice mails from:

Jake of Run Like Health Podcast

Dom of The Mouse and More

Product Review: RxSorbo Insoles

A couple of months ago I was contacted by RxSorbo Insoles to try out two pair of their sport and work insoles. They sent me two free pair of the insoles and I promised them a fair review on the blog.

Sorbo insoles are made from Sorbothane. Rather than me trying to struggle to explain it, I pulled the explanation from their website:

Sorbothane®, a one-of-a-kind visco-elastic polymer, was first introduced in 1982. Primary applications included the development of shock absorbing insoles for the athletic and orthopedic markets. Since its introduction Sorbothane® has been used in many varied energy absorbing product categories. Sorbothane® Inc. engineers supplied the NASA design team with a unique Sorbothane® isolator to protect shuttle cameras during launch. The Liberty Bell was successfully moved using specially designed Sorbothane® isolators. When Wilson® Sporting Goods needed a superior shock absorber for their new line of high-tech baseball gloves, they turned to Sorbothane®. Most recently, engineers have devised a series of colossal "ball-in-box" Sorbothane® dampers designed to dissipate wind energy in the new Air Force memorial.

I chose two different types of insoles (they have a bunch more, at this link http://www.rxsorbo.com/insoles/): the Sorbo Ultra Work/Sport insole and the Sorbo Air Insole. I used when while running and playing around with the kids or just in my sneakers while shopping, etc. The other I put in work shoes and taught for several weeks in them.

First let me discuss running. I did a few runs in the sport insoles and liked them. If you are a runner who is concerned about weight on your feet, be aware that these insoles are a little heavier than those that come standard in running shoes. But if you need extra cushioning, then you'll be pleased with them. I never did a long run in them of over 5 miles. I don't like to mess with what has worked for me in the past. Overall, they worked fine and I had no issues with them during the run.

The Sorbo Air insoles were used in various pair of work shoes. Easily moved from one pair to the other. I have worn these every day at work since I received them in the mail and have been very pleased. Not too "floaty" but providing enough cushioning to take the edge off of standing and lecturing for 2 hours, they seem to do the trick. I've been very pleased with them and plan to keep them in my shoes for as long as they work for me.

So, thanks to RxSorbo or the offer to review their insoles.

Talladega Half Marathon: 2:02:56

Shake and bake!!! finished in 2:02:56. Old PR was 2:47. Average pace for the race was 9:26. All went according to plan! 38th in 40-44 AG (out of 69), overall 274 out of 703.

This was an incredible race and I am extremely pleased with my effort and the outcome. next time I AM breaking 2 hours.

50!

Today I reached a major milestone in this new lifestyle I have embraced. I say new lifestyle because I don't consider it a diet at all, but rather a new way of living. In this process, I went from a guy counting calories and reducing the intake of certain food items (namely meat and dairy) in order to lose weight, to a guy who had embraced a new way of treating his body. What I do now relative to my food intake is more of a lifestyle than a diet. I am proud of what I've been able to attain with regard to self-esteem, with running and with my health. I'm adding years to my life; years that I will be able to enjoy growing older with my family and friends.

Today's weight: 181.5

Last week: 182.5

July 20: 231.5

Total loss to date: 50 lbs.

a Running Partner (eventually)

Meet Rookie. Our new Black Lab pup. He is 10 weeks old and as awesome as can be. The boys named him Rookie because he is a rookie dog and they are rookie dog owners.

He has his own twitter feed: www.twitter.com/disneyrundog

Daily Mile Blog Post

I was invited to post about my lifestyle changes on the Daily Mile Blog. Daily Mile is best described as "facebook for active people," in that it centers around the active/athletic lifestyle and building community.

If you wasn't to join or become my "friend" there, please go to www.DailyMile.com

Here is the link to my entry. It summarizes this journey I've been on since shortly before starting this blog.

http://www.dailymile.com/blog/health/finding-the-runner-inside

Cajun BBQ Tofu recipe

Okay. I tweeted my dinner tonight and had a bunch of questions how I made Cajun BBQ Tofu cubes. Well, here goes.

1)I drained the extra firm Nasoya Tofu for about 3o minutes under moderate weight.

2)I placed the tofu block on a plate and cubed it using a serrated knife (kinda like you'd use slicing bread)

3)I made a "Cajun rub" using coarse ground pepper, garlic powder and Tony Chachere's Cajun seasoning (found in most grocery stores). I coated the tofu on two sides with the "rub"

4) I then dashed some olive oil in a saute pan and preheated to medium heat, added the Tofu and slowly sauteed it until the sides were kinda crusty and had browned some. don't use heat too high or you wont properly cook the inside of the tofu cubes

5)While the tofu was browning, I stir fried a bunch of veggies (bell pepper, onions, mushrooms, carrots, mushrooms, broccoli and snap peas) in another pan.

6)while all that was cooking, I took some store bought BBQ sauce and poured some in a mixing bowl. I added coarse pepper, garlic powder, vinegar, and some lemon juice to taste. Too much vinegar? No problem, just add a little more sauce. I whisked it with a fork and set it aside.

7)when the tofu was ready (I tasted a couple of cubes), I took a larger mixing bowl, put tofu in the bowl, and then poured my sauce concoction over the cubes. I then mixed it around with a spatula and coated it with the sauce.

8)The rice is Uncle Ben's 90-second rice (roasted garlic flavor with quinoa)

9) I then ate it. ;)

Weight Report!!!!!

I'm on the left. June 20th. 235 lbs. or so

It has been a while since I reported on my weight loss progress. First, let me address what I've done. I get a lot of questions about how I've lost weight. I don't consider this a diet, per se, as much as a lifestyle change. For years, well, all of my life, I've been a meat and potatoes guy. Starchy foods, lots of meat, snacking, etc. As I age (Will be 43 in April!), I realize that what I eat is of paramount importance if I am hopeful of living to see my wife and kids grow old. So, this summer when I started counting calories with modest goals of weight loss, I went into the process with the idea of longevity: longevity in eating habits, of life, of running.

So with the mindset that I wanted a new lifestyle, not just a diet, I entered late July with the goal of eating better foods and reducing the consumption of those foods that were not healthy for a 43 year old man to consume. For 8 weeks I used an iPhone app called "Tap & Track" to count calories with the goal of losing 1.5 pounds a week. I modified my daily calorie limits on and before those days that I ran long. After 8 weeks of counting, I had established routines for meals and discovered low calorie, but nutrient filled, foods to eat. I KNEW what I could eat and not gain. I was eating more healthful options: more salad, more veggies such as onions and mushrooms, carrots, and, yes, broccoli.

By October, I had started greatly reducing the amount of cheese and meat I consumed. This was a calorie decision mainly since meat and cheese were so high in calories that I could enjoy other, and more, food if I eliminated them. Plus, the cholesterol in meat and cheese just wasn't there in carrots, for example!

The weight came off fast at first, and I would plateau every few weeks. But then it would start falling again. Slow and steady wins the lifestyle and life race, so I tried to have small losses or hold steady each week. Sure, there were weeks where I was heavier after days in which I consumed too much sodium, after long runs when the body was rebuilding, and after the Rocket City Marathon when I was in recovery mode.

What's strange is that foods I never considered eating all the sudden became tasteful to me. Take broccoli. NEVER would you have convinced me to ingest that vile green stuff before July. Now, I eat it every day on a salad, RAW! Odd stuff. My whole nutritional outlook has changed and I am eating a more plant-based diet while eliminating meat and cheese altogether. My cholesterol is 50 points lower than a year ago, and my doctor has cut my blood pressure meds in half! My running has thrived as I no longer carry unneeded and damaging pounds on my body. Friends and family notice the change, which makes me want to be even better to my body, for them.

So what you ask is my weight now?

Well, I weighed this week and found that I am now at a weight I have not been at since 1986! I bought clothes last weekend in a waist size (38) I've not been able to wear since 1987!

I now weigh 189.5!

July starting weight: 231.5

Total loss (so far): 42 pounds!!!!!

On March 6, 193.5 lbs

Thank YOU for your support, your encouragement, your advice, your cheers. I couldn't have done any of this without my friends who read this blog, listen to the show, follow me on twitter, engage me on Facebook. The congratulations go to you. So do the thanks.

Power Run 8K

Well, since Megan and I decided to focus on faster races and speed development this spring, I registered for my first ever 8K race. Held in my hometown on March 6, the race proved mighty convenient since we could stay with my parents and I could drive the 2 miles to the race location.

I've had great success in speed work recently as you can see by going to my daily mile page at: http://www.dailymile.com/people/disneyrunner. The race was an exciting opportunity for me to see what I could do in a race. It also became my first race with a new outlook. I went into the 8K with the approach that I wanted to see what I COULD DO in the race as opposed to what would happen TO ME in the race. This is a huge transformation for me. I was for the first time in my running life, excited about what I could do, excited about how fast I could run, eager to see the results of the hard work and weight loss.

We realized during interval training that I run faster and can sustain faster paces if I have built-in recovery time. In my mile interval work of a week before the race, this was proven (Here's the link to that workout: http://www.dailymile.com/people/disneyrunner/entries/1052066). So, with this data in mind, Megan and I crafted a race strategy that saw me do what was essentially an interval workout. Pre-race warmup since I am notoriously slow to warm up. First .5 at a slower than normal pace (12-13), then a mile at 8:30, then a .25 recovery of 9-10, then a mile at 8:30, then rinse and repeat. The plan was to spread my energy evenly over the course with the possibility of a final fast kick at the end.

This strategy worked like a charm. My slow .5 was faster than expected, 10:30, and my mile interval times were right on the money if not a little faster. My recoveries were not as slow as we expected, but they did the trick. They were perfect. I could catch my breath, slow my HR and then push through another mile!

I finished the 8K in 41:42. I placed 17th in my age group (40-49) and was 69th overall out of approximately 150 runners. I'm finally a mid-packer!

Big update post because I am a lazy blogger

Wow. Where has the time gone. Been a while since the last post, so let's knock out all the news from the past few weeks in mega-sized update to assuage my guilt. I mean, sure, I have a podcast and if you listen to that you KNOW what has transpired over the last 3 weeks, but I guess for blog-sterity I also need to write it here. The easy thing is to tell you to listen to the show...but oh well. I mean, I've already started writing this, I can't just stop, right?

Ok, we traveled to Myrtle Beach for the purposes of me running the marathon with my friend Megan of Run Vegan Run (who is also coaching me) and Eva (VitaminEva to Trilogy Running fans and @evatesq on twitter). My wife was to run her first 5K there, and I would also run a fun run with my kids.

All went well through Friday night. The fun run was, well, fun, but also stressful. Megan and I chased our kids through a see of humanity for the longest mile of our lives. Those little ones dart in and out of the crowd and we were fighting hard to keep up! After the fun run, we waited at the start line for the 5K where Eric (Megan's hubby @veganrunningdad on twitter) and Marie would run their 5K. It was bitter cold and then as the race started, it began to snow! At first the kids loved it, but they soon grew cold, and frustrated as we had to walk at least a mile to the finish line. The snow was heavy and one of the kids commented that it was like being in a snow globe.

Eric PRd in his 5K, running a 22:37. Marie finished her first ever 5K with a time of 41:54. They both ran in what was at times a blinding snow storm. But it was awesome to see them finish.

Because of the snow, and the potential for icy/slushy conditions the next day, race organizers and city officials decided late Friday night to cancel the marathon. The course followed an unclosed course, which saw it follow a long stretch of busy highway. Officials couldn't guarantee that a driver wouldn't lose control and hurt runners, so they canceled the race entirely. Most of us were shocked, angered, frustrated. I see their concern and their need to be safe rather than sorry. Tough decision for anyone.

The next day saw clear skies in Myrtle Beach and warmer temps, which melted any ice or slush on the roads. The roads appeared as they would after a simple rainstorm! BUT race organizers had no way of knowing this would be the case

Many people attached their bibs and ran the course anyway, and they were met along the course by people with water and food. I met Megan, Eva, her husband Steve, and Eric, for a run/walk. We walked for about an hour, then Megan and I ran for about 4 miles while the others went for coffee. During this run Megan and I discussed my training for the upcoming months, she pushed me some in the pace, and then for the last half mile, made me match her pace to finish the run. So for a half mile I held a 7:55 pace. Ouch. What's cool is that doing mile intervals a week or so later, I hit a 7:58 mile. Do things are definitely on an upswing with regard to my running. We've decided that this spring we are focusing on smaller races, speed development, and building a solid speed base for the Goofy Challenge. I enjoy having a friend with whom to plan race strategy and build workouts. Accountability and support is a really important thing, and I have thrived under Megan's coaching. And as a result, we have become close friends. My family meeting her family in SC was very special to me.

Even though the marathon was canceled, we still spent time with each other and got to know out "virtual" friends as "real" friends (as if those terms really mean anything these days; some of my dearest friends I've never met!) and enjoyed each other's company!

Oh. I should tell you that the Myrtle Beach race organizers have offered half off registration for next years race to those who picked up bibs before the race. So 35 bucks for a full marathon. Something to think about!

Weight Check

Weigh in today.

Today: 196.5

Last week: 197.5

Start weight on July 20: 231.5

Total loss to date: 35 pounds!

I am now into early college years weight. But overall, I'd say I am living much better than I did then, when I lived on burgers, pizza and french fries for 4 years!

The doctor is impressed with my weight loss and has cut my BP meds in half. I'm checking my BP daily and there is no spike in the BP, so I am very pleased.

Thank you all for your encouragement and inspiration. It means a lot to me. More to lose. Won't rest until I'm skinny!

Wear test review: Zensah Compression Leg Sleeves

Back in Late November I contacted the good folks at Zensah to request a free pair of compression leg sleeves for a product review. Much to my surprise and delight, they responded quickly and sent pair of sleeves right away.

I wasn't able to test them right away, because I was sated to run a marathon the very week I received the sleeves. Then came recovery and rehab of a minor injury. BUT finally, in this new year I've run with the sleeves several times on long runs and short, tempo runs and easy runs. I don't really understand the science behind compression. I mean, I get the whole stimulating blood flow and keeping the muscles warm, but beyond that, I really haven't delved into the physiology of compression. Perhaps my friend at RunBlogger can explain the geeky side.

I wore these today, under my tights, for a 12 mile run and was very pleased. My calves felt great through the run, and that is significant to me since I've been trying to transition from heel to mid-foot strike and to a more mid- to forefoot strike. So I expected some calf soreness over the last few weeks. I tried to alternate runs with and without the sleeves by way of a comparison and found that I like the way the sleeves "hug" the calves. And since it has been quite cold recently (sub-freezing temps when I run in the early morning) they've also provided a thin layer of extra warmth.

While I don't plan to run in my Sugoi compression socks that I reviewed a few weeks back, I like these sleeves for running, since they allow me to wear my own socks (Injinji, by the way). Of course, one can also use these sleeves for recovery and I did just that after the Rocket City Marathon in December and was pleased with the result.

Another thing I like about Zensah is their presence on the web, and especially on Twitter. Zensah, along with Brooks Running, has been a regular and interacting presence on Twitter. Both have been engaged with their customers, answering questions, running contests. Zensah even goes so far as to put their Twitter address on the packaging, as you can see below.



I really like the sleeves. They aren't cheap (but with running gear, what IS cheap anyway? LOL), but I've found them worth the price in what they offer my calves and shins. (Oh and don't worry, the sleeves come in other colors than my favorite: Orange!)They have a whole line of compression wear. So, if interested, check them out at www.zensah.com or follow their Twitter feed at www.twitter.com/zensah