Run.Ride.Live.

Quick Tip: How to Avoid or Minimize the Effects of Poison Oak?

2011-06-10T06:31:00.000-07:00

Yes, it is that time of year again. Poison Oak and Poison Ivy are running rampant, but you can't let that prevent you from enjoying the great outdoors and/or completing your yard work. As a longtime road runner, I have just started to venture onto the trails for an occasional long run. Unfortunately, the trails are covered with layers of Poison Oak, making it nearly impossible to avoid. Below are two quick tips that I use to prevent or at least minimize the effects of Poison Oak:

Wear Long Socks and/or Gaiters- Long socks are a must when trail running. Not only do they help prevent rocks and sticks from driving you crazy, but they also provide an added layer of protection between your skin and the dreaded Poison Oak. I don't wear gaiters, but to the best of my knowledge they are intended to provide further protection from debris and Poison Oak by covering and denying access to the inside of your shoe. A picture is often worth a thousand words, so I would encourage you to check out the socks and gaiters at Running Warehouse.
Wash Affected Areas Thoroughly with Dawn Dish Washing Soap- Too late, you have already run through the Poison Oak covered trails. Don't panic. It may not be too late to prevent an itchy rash. Rush home and wash the affected area with Dawn dish washing soap. This may sound crazy to some, but I have found it to be very effective. Just last weekend, I went on an unexpected trail run with short socks (not recommended), and I found myself unable to avoid the Poison Oak that was running rampant on the trails. Certain I would be covered in a terrible rash by Monday, I took a hose and some Dawn dish washing soap to my legs as soon as I returned home. So far, no itchy rash.

Hopefully these quick tips will help you enjoy the trails and complete your yard work by minimizing the effects of Poison Oak. Please comment if you have any additional tips on this subject, or if you have a funny story involving Poison Oak. Also, if you wear gaiters, please let me know which brand you recommend.

Have You Heard of Pinterest?

2011-05-29T13:21:00.000-07:00

A few weeks ago, my wife told me about Pinterest. The site is used to create personalized boards about various topics. Then, you pin photos or charts to the boards as you run across them on the Internet. At first I was skeptical, but I started to wonder how could I use this site to improve my blog and keep up with fun photos I take or find on the Internet. After much debate (internally), I decided that I should use this site to document races I have run, motivate myself for future races, keep track of my favorite running/biking gear, plan vacations, and just have fun. Unlike many sites, you don't just create a user name and start pinning pictures. Instead, you must request an invite and wait for a response. This may sound pointless to many of you, but I thought it was kind of cool. Either way, earlier this week I received my long awaited invitation (please remember that patience is not my virtue) to join Pinterest. I am new to this, but it seems fun and it may prove to be useful. Only time will tell, but I wanted to post this so that others can check out my Pinterest page and/or request an invite themselves. If any of you are already on Pinterest, please let me know so that I can follow your pins.

Taking My Nike Free Run+ 2's for a Test Drive

2011-05-15T06:57:00.000-07:00

As many of you may know, I really liked my first pair of Nike Free Run+ running shoes, so I decided to buy a pair of Nike's newest Free Run+ 2 running shoes. As expected, I love them. According to Running Warehouse, the new Free Run+ 2 is slightly heavier than the original Free Run+ (.5 ounces to be exact), but I can't tell the difference.

Now for the fun part. On Saturday, I decided to go for my first real run since my Marathon on April 30th. It was a beautiful day, and I was cruising along when police car pulled out in front of me with his lights flashing. I was confused to say the least. He pulled up beside me and proceeded to say, "Sir, I'm going to have to pull you over. Those shoes are blinding." Then, he chuckled and we briefly discussed the fact that oncoming traffic will have no problem spotting me.

I'm still not sure if he was bored, jealous, or simply complimenting my shoes. Either way, I love my new Nike Free Run+ 2 running shoes. Yes, I love the way they feel, but more importantly I love the way they look. Do you have any funny running stories to share, or an opinion on Nike's new Free Run+ 2 running shoes? If so, we're waiting....

Words of Wisdom for First Time Marathoners

2011-05-04T05:18:00.000-07:00

Last Saturday, I completed the Country Music Marathon in Nashville. This was my first Marathon, and I can't wait to share some tips and words of wisdom about what to expect in your first Marathon. I'm doing this, because if you are anything like me, you will be a nervous wreck for days and weeks leading up to the event. Despite training and feeling 100% prepared your mind will be filled with questions and doubts. Did I log enough quality miles? How will my body respond to 26.2 miles? How do I navigate the water/aid stations? How will I ever find my starting corral? What if I need to use the restroom on the course? What should I wear? All of these questions are normal, and I am here to provide you with some simple words of wisdom from my first Marathon.

Trust Your Training- As your Marathon date approaches don't start to doubt your training. Plain and simple, if you didn't log enough quality miles during your training it is too late to do anything about it now. Looking back over your training log should provide you with confidence and a sense of accomplishment. To paraphrase the announcer at the start line of the Country Music Marathon, "The hard part is over, now get out there and enjoy your victory lap!"
Take the Shuttle- If your first Marathon is large enough to offer a shuttle to and from the race, please take advantage of this. You don't want the added stress of finding parking the morning of the race. Plus, you will not feel like driving once the race is over. This is an easy, inexpensive way to reduce your stress level on race day.
Follow the Crowd- Race day is one of the few times it is good to follow the crowd. As a newbie, watch for more experienced racers and follow their lead. They will lead you to a good area for stretching/jogging prior to the start of the race, show you where the best bathrooms are located, make sure you find the proper starting corral, and lead you to refreshments following the race. Also, don't be scared to ask these guys where to go or what to do. You have to remember that they were once in your shoes.
No New Clothes- Don't go crazy at the race expo the day the before the race and buy a ton of new gear. Well, I guess you can buy as much new gear as you want, just don't wear it the next day. Go with what you know. Always wear gear that you have tried out on a long training run, and yes this means no race shirts.
Stay Hydrated- The water stations are there for a reason. I recommend adhering to your fueling plan, and don't be scared to walk or slowly jog through water stations. Remember you want to drink the water not wear it. Once again, I think it is very important to have a fueling plan for race day, and I would encourage you to stick with it if at all possible. You may need to make adjustments, but don't let your nerves cause you to neglect your hydration and nutrition.
To Go or Not To Go- This is a matter of personal need. The larger the race, the more portable toilets you will see. If you need to go during the race, it is important to understand that it very well may mess up your pace and kill your momentum, but if you have to go then you have to go. I would definitely recommend finding a restroom or portable toilet prior to the start of the race, especially if you are nervous.
Don't Fret the Unexpected- Prepare for the unexpected. You don't know how your body will respond to 26.2 miles until you run 26.2 miles. Thus, you never know what may come up during your first Marathon. For example, I cramped up at mile 18 and was forced to switch into survival mode just to finish the race. Prior to mile 18, I felt great and was on pace to meet my time goals. Did I plan on this happening? No, but I adapted, took in a lot of fluids, replenished my electrolytes, and finished the race with a respectable time.
Soak It Up- This is a once in a lifetime experience, so it is important to take it all in and enjoy your first Marathon. Also, try to have a friend or family member take pictures of the event, so that you can look back and reflect on this accomplishment for years to come. Plus, it is easier to brag if you have evidence.

Understanding that I just ran my first Marathon, I hope that these words of wisdom may help you out a little bit. Nothing too technical, but I must admit that your first Marathon will likely be far from technical. My hope is that your first Marathon is a pleasurable experience that leaves you wanting more. Below, I have posted some pictures from my first Marathon. To those readers that have run a Marathon before, please comment on this post and leave your own words of wisdom.

Crossing the Finish Line!

When's My Next Race?

Shoe Review: Nike Free Run+

2011-04-22T12:25:00.000-07:00

I first purchased a pair of Nike's Free Run+ running shoes last November. I have since worn them out training for my first Marathon (approximately 450 miles). I wanted to wait until I ran these shoes into the ground before writing a review. Below I have provided some pros, cons, and my final verdict:

Pros: Plain and simple, these shoes are lightweight and comfortable (weighs approximately 8.8 oz.). Prior to trying this shoe, I was unable to wear Nike's shoes because of the narrow shoe width, but the large toe box on these shoes is wonderful for runners with wide feet. Also, the sole is very flexible due to the Nike Free sipes technology. This shoe is great if you are looking to transition from a traditional running shoe to a "barefoot" running shoe. I use the word transition, because contrary to what some believe this is not a true "barefoot" running shoe. Nike's Free Run+ still has a 7 mm heel-to-toe drop in comparison to Merrell's "barefoot" shoes, which have a 0 mm heel-to-toe drop. Also, this shoe is well designed to help you build your all important, yet under-trained stabilizing muscles. Note: You will feel this after your first few runs.

Cons: As I said earlier, if you aren't prepared to work the stabilizing muscles in your legs (and feet) don't buy these shoes. I understood this prior to buying the shoes, but I can understand how an unsuspecting, beginning runner may be surprised by this. Also, please beware if you are the adventurous type. These shoes are best for running on the pavement due to the Nike Free sipes technology, which allows rocks and debris to get caught on the bottom of your shoe. This can get annoying very quickly if you are running on a dirt road.

Final Verdict: In my opinion, the pros (especially the comfort level) far outweigh the cons. In fact, I just ordered a pair of Nike's new Free Run+ 2 for my upcoming Marathon and Summer training. Some people recommend using these to compliment your everyday running shoes and help strengthen your stabilizing muscles, but I prefer to use these as my everyday running shoes. To each his own. Do you own a pair of Nike's Free Run+ running shoes? If so, what do you think?

My Nike Free Run+ Running Shoes!

Closeup of the Nike Free Sipes Technology

Creating a Motivating Running Mantra

2011-03-22T22:08:00.000-07:00

A running mantra can be used like a kick in the butt on tough stretches of your run. Think of it as a jet pack. Personally, I tell myself to, "Dig Deep and Power Through!" A running mantra is personal, so I don't expect this to work for you, but it works for me. On tough uphill climbs I tell myself to "Dig Deep." Then, once I reach the top of the hill I urge myself to "Power Through." Why in this order you ask?

Currently, I am focusing on maintaining my target pace on uphill ascents and picking it up ever so slightly once I reach level ground. This tactic should improve my overall time if executed properly. Think about it. Why should I waste energy on a big hill? Half a mile uphill counts the same as half a mile of flat terrain. Thus, I should exert just enough effort to maintain my target pace and use any extra energy on the flat or nearly flat portions of my run.

Understand that running mantras can be used in any way that motivates you. The only real advice I have for you is to keep it simple. Anything more than a short phrase is too much. For example, it would be hard to motivate myself with a phrase such as, "Dig deep within yourself on this hill and power through once you reach the flat terrain at the top." Thus, you must first figure out what you hope to achieve with this running mantra. Then, create a sentence that can be shortened into a 4 or 5 word phrase that is easily repeatable. Got it?

Now go create your own personal running mantra. Then, come back and share it with me and my readers.

Below are a few links pertaining to running mantras that you may find to be of interest:

Stop Procrastinating and Achieve Your Goals

2011-03-03T21:50:00.000-08:00

Finally, with 10+ weeks of difficult training under my belt, I quit procrastinating and registered for the Country Music Marathon in Nashville on April 30, 2011. I have put it off and made excuses for 2 months now. Initially, I told myself that I wanted to make sure that I didn't get injured as I started to increase my mileage. Then, I started looking for "conflicts" with my schedule. The truth is that I'm a little bit scared. The distance scares me less than the whole BIG race scene. I enjoy logging miles on quaint back roads and abandoned alleys. In fact, I am attracted to running because of its simplicity. Plain and simple, this race is going to take me outside of my comfort zone. By procrastinating, I was able to delay the inevitable. In order to achieve my goals, I must move forward and face my fears of the BIG race scene and the daunting 26.2 miles. This will be the first of my many running and racing goals to be conquered. Looking to the future, I intend on completing a 100 mile ultramarathon and a full Ironman event. Who knows, I may even qualify for Boston or Kona along the way (talk about BIG race scenes).

Benjamin Franklin once said, "You may delay, but time will not." Take this quote to heart and stopping putting off today's dreams until tomorrow. Take action, overcome your fears, and enjoy the journey!

Spring Fever

2011-02-27T19:47:00.000-08:00

As the weather starts to warm up and the world begins to thaw out, I am getting Spring fever. All I want to do is enjoy the great outdoors. We have had an abnormally cold winter in Alabama making it difficult to stay motivated to maintain a regular training schedule. Fortunately, I was able to push on, but no one is happier to see Spring than me. Below are some pictures from my bike ride last Sunday. The weather was pleasant and the scenery was beautiful reminding me of one of my favorite quotes by Anne Bradstreet, "If we had no winter, the spring would not be so pleasant; if we did not sometimes taste of adversity, prosperity would not be so welcome." As the first day of March nears, take a moment to think about this quote and the meaning behind it. Better yet, why don't you go for a run or a bike ride while you do your thinking. I would love to hear your favorite Sping quotes and/or poems.

How I Incorporate the Treadmill Into My Training

2011-01-28T22:22:00.000-08:00

I am in no way a personal trainer or a running coach, but I do have an opinion on how treadmills should be used to compliment your training. Notice that I said compliment your training. All too often, runners opt to run on the treadmill as opposed to walking out the front door and experiencing the joys of running outside.

Picture was found via google search at http://www.waggintailsdogtraining.com/RWing.htm

I use the treadmill for targeted speed workouts and as a tool to encourage negative splits. Many times when I run outside, I unintentionally start out too fast and begin to fade as the run progresses. Thus creating positive splits, which make it difficult to maintain my desired pace. With the treadmill, I can force myself to start out at a reasonable pace and gradually improve that pace as the run progresses. After just two months of occassional training sessions on the treadmill, I can already tell a difference in my ability to set and maintain an attainable pace on my various training runs. The big question is will this carryover to race day, or will the adrenaline get the better of me?

I avoid using the treadmill for my long runs. In fact, I can't imagine running in place for more than an hour. I love running, but that sounds miserable. Plus, despite improved technology there is no way to truly replicate race conditions and various, changing terrains on a treadmill. Hopefully this post will give you some ideas on how to better utilize your time on the treadmill, while at the same time encourage you to brave the elements and go for a "real" run. How do you use the treadmill to compliment your training? Do you prefer to run indoors on the treadmill or outside? Why? I look forward to hearing your answers. Enjoy the journey!

Treat Each Day Like the "Playoffs"

2011-01-18T21:12:00.000-08:00

As I was watching the NFL Playoffs last weekend, I started to ponder why teams and individuals don't treat everyday like the Playoffs. Why do teams play harder when "more" is at stake? What determines your attitude and how much effort you are going to put forth? Do you want to be remembered as someone that only gives it his all in "big" situations?

I want to be like Danny Woodhead. Danny is an undersized, overlooked, running back for the New Enlgand Patriots. Critics have doubted Danny his entire life, but he has fought on and continues to find ways to be successful. To paraphrase Danny on ESPN's Sunday NFL Countdown, he said, "I'm going to keep fighting until the door is all the way closed." This is a prime example of controlling your attitude and effort. Don't let obstacles define you.

Attitude and effort are the two things that you have complete control over every morning. Don't let the situation or your circumstances dictate your outlook on life and/or how hard you are willing to work. Put a smile on your face and work hard everyday. Don't wait for the Playoffs, because you may find yourself waiting for something that never arrives. Take this opportunity to look in the mirror and truly evaluate your attitude and effort. Enjoy the journey!

P.S. Please comment if you have stories about people that have overcome great obstacles to achieve high levels of success.

No More Slacking in 2011

2011-01-10T12:35:00.000-08:00

Since May, I have been very "slackidasical" with my blogging. Yes, this is a fictional term that I use to describe someone that is slacking and doesn't even care. Going forward this will not be the case. I started this blog to motivate people to live healthier, happier, more fulfilling lives. In 2011, I intend to refocus on creating a blog that encourages people to interact and motivate one another via comments, email, and twitter. In my opinion, the easiest way to stay motivated is to interact with others that have similar goals and ambitions. Let this be that portal. With 2011 finally here, I want to wish everyone a Happy New Year! Also, don't forget to dream big as you carry out your 2011 New Year's resolutions. I have posted my 2011 New Year's resolutions below for you to see.

Spend time with God daily
Take at least one vacation with just my wife (minimum of 4 days and 3 nights)
Wake up at 5:30 AM during the week to train (This is harder than it sounds!)
Run a minimum of 20 miles each week (0 for 1 so far, but you can track my mileage at dailymile)
Complete a marathon
Complete an ultra marathon (A 50k is good enough for me.)
Post twice a week on this blog (I'm off to a bad start with this one)
Read at least one book per month
Call/email a different friend each week
Convert my 1978 Schwinn to a fixed gear or working 10 speed with original handlebars

What are your 2011 New Year's resolutions? Have you gotten off to a good start? I hope everyone has a wonderful year, and I look forward to interacting with you along the way. Enjoy the journey!

Decide To Have Fun

2010-08-08T09:33:00.000-07:00

Life can be tough and grueling, and I can say with certainty that there will be times you feel like quitting. Don’t give up, or get so down that you forget to have fun. Just this weekend, I realized that there are people in each of our lives that always choose to have fun. They don’t ever seem to have bad days or be in bad moods. Does that mean that their lives are perfect? NO!!! It does mean that they are optimistic, positive, forever hopeful, and they have decided to have fun. Think about. How often do you come home from work, exhausted, with a frown on your face, complaining, and just plain unhappy? Something or someone ticked you off at work or traffic was slow on your drive home. You feel as if you never get any good breaks. Suck it up! Make the decision today to have fun and enjoy life!

I leave you with this motivational quote by an anonymous source, “Our lives are not determined by what happens to us but by how we react to what happens, not by what life brings to us, but by the attitude we bring to life. A positive attitude causes a chain reaction of positive thoughts, events, and outcomes. It is a catalyst, a spark that creates extraordinary results.”

Visualize Success

2010-07-13T20:24:00.000-07:00

Visualizing success seems to make the process easier and more achievable. You can apply this to work, training, or life in general. During my run today, I realized that I practice this technique in everything that I do, especially running (I promise I'm not crazy). For example, on Sunday I went for a 7+ mile run. In order to prevent doubt and fear from creeping into my head, I thought about how rewarding it was going to be to finish my run and enjoy a cold Gatorade. Also, during any tough run I always think about my training goals and how that particular run is better preparing me for my upcoming events. Thinking about this, as opposed to each individual mile or hill makes it easier. In fact, it even makes it FUN!! I encourage you to apply this technique to different facets of your life. Next time you feel overwhelmed at work, visualize successfully completing your assignment or closing a big deal. This concept may seem elementary, but it can make a world of difference.

I will leave you with this quote by Cherie Carter-Scott. "Ordinary people believe only in the possible. Extraordinary people visualize not what is possible or probable, but rather what is impossible. And by visualizing the impossible, they begin to see it as possible." Now get out there, achieve the impossible, and enjoy the journey!

P.S. Check out this recent post by Sarah Stanley that helped inspire me to write this post. http://sarahstanleyinspired.com/2010/07/06/not-for-wimps/

Summer Workout Ideas and Fitness Tips

2010-07-05T09:48:00.000-07:00

Sorry I haven't posted in a few weeks. Going forward, I will post regularly and use Twitter to provide daily inspiration to my followers. That being said, this post is intended to encourage you to take advantage of the Summer sun. Summer is the perfect opportunity to have fun working on your fitness. Unlike the Winter, you don't have to worry about frostbite when you go for a run or bike ride. Also, there are many alternative workouts that fall outside the realm of "typical" workouts. Below, I have included three of my favorite Summer workouts. Check them out and please comment on your favorite Summer fitness tips or alternative workouts. Have a great Monday and get out there and enjoy the Summer sun!!!

Wakeboarding/Skiing- Spend a day on the lake wakeboarding or skiing, and you will see why this is such a great workout. You will use muscles that you didn't even know existed. Give it a shot and prepare to be sore!!

Kayaking- If you have ever used a rowing machine, you will know why this is such a great workout. Unlike an indoor rowing machine, kayaking forces you to use many core muscles as well as the traditional rowing muscles. Row, row, row your kayak gently down the stream this Summer!!

Yard Work- I can hear people right now saying, "I don't have time to go wakeboarding or kayaking." Well guess what, you can get a great workout in doing yard work. Yard work is a great way to get a workout and finish your to-do list. It may not sound fun, but it is extremely rewarding to sit outside on the patio or front porch and admire your hard work, so I encourage you to knock out that to-do list and burn some calories at the same time.

I hope that you find this to be of interest, and I look forward to hearing about your favorite Summer workouts and fitness tips. Please remember that this blog is for entertainment purposes only, and I am not a physician or personal trainer. I say this as a disclaimer, because it is best that you consult your physician prior to beginning or trying any type of new workout/physical activity. Check out this great 4th of July picture and enjoy the journey!!

Thank you to all the men and women that have fought and are fighting for our freedom!!

The World Cup Showcases Extraordinary Fitness

2010-06-12T22:16:00.000-07:00

As an avid soccer fan, I love the World Cup. No other sporting event can compare to the passion, excitement, story lines, and FITNESS that surround the World Cup! Once every four years, the world nears a standstill as the world's most popular game is center stage. This also means that some of the world's best all around athletes are center stage as well. Unlike most sports, soccer games are 90 minutes of non-stop action. You don't have the opportunity to huddle up and call a play, converse in the dugout between innings, or call a seemingly endless number of timeouts as the end of the game approaches. In fact, you barely have time to catch your breath. Soccer is mentally and physically exhausting and it requires an extreme level of fitness. A level of fitness that, in my opinion, few athletes possess. I say this in an attempt to change the way you view the game of soccer. This is not a game of slow paced action and limited excitement. Rather, it is a game of delayed gratification, compelling match ups, and deliberate buildup. It is a game where individuals are forced to display "speed, strength, endurance, and agility." I encourage you to check out this link to a recent Men's Health article that elaborates on the individual abilities of "The Fittest Men of Earth." After reading this Men's Health article and watching several games during this World Cup, I think you will agree with me that soccer player's are a different breed of athletes and we should be looking to add many of their training techniques to our current workout routines in order to achieve a higher level of overall fitness. Enjoy the World Cup and good luck to the USA!!!

P.S. Please follow me on Twitter if you want to check out my latest World Cup commentary!!

Yard Work is Hard Work

2010-06-06T21:37:00.000-07:00

Yard work is hard work. There is no 100% accurate way to calculate how many calories you burn while working in the yard, but judging by my sweat drenched shirt this afternoon it must be a lot. I had planned on running and performing a core workout today, but I decided to do some much needed yard work instead. Though yard work is not officially considered a work out (per the dailymile workout options), it is a great way to get some fresh air, break a sweat, burn calories, and shorten your forever growing to-do list. I say this in an attempt to emphasize that you don't have to go to the gym or neglect your to-do list in order to do something healthy. Whenever your schedule gets hectic, remain optimistic and try to turn what may seem like a burden into a positive. For me, this means turning chores into workouts, because every time my schedule starts to fill up it seems like my workouts are the first thing to get moved to the back burner. Check out these totally unrelated yet hilarious pictures of Scout, my dog, helping my wife practice yoga last week. Enjoy the journey!

Scout loves attention!!

Scout and Katie watching the yoga video!!

Ready, Set, Relax

2010-05-31T10:35:00.000-07:00

We just keep going and going like the Energizer Bunny, and we rarely take time to relax, reflect, and reenergize. Last week, I went on my honeymoon to St. Thomas, and I had the opportunity to get away from the "real" world for a week. It was unbelievably relaxing and refreshing. While I was on vacation, I realized just how much I needed this time away from the stresses of ordinary life. You will be suprised at how creative you can be when your mind is clear and has time to wander. I encourage everyone to find time to step back and relax. You may not be able to take a week off for vacation, but you can schedule half a day or more for some alone time. During this alone time, do whatever you want. Don't give yourself a schedule to follow. Also, disconnect from the "real" world, meaning don't take your blackberry, ipad, or cell phone. You may feel guilty at first, but you need this. Everyone needs this. Below, I have included some photos from my honeymoon that may help you get in the mood to relax. Enjoy the journey!

Downtown Charlotte Amalie

Katie and Me Leaving the Sushi Bar!

Overcast Picture with St. John in the Distance

Beautiful View of St. John and the Infinity Pool!

Colorful Vegetation Everywhere!

Relaxed and Ready to Fly Back to the "Real" World!!

Life Is Like Running Hills

2010-05-17T21:09:00.000-07:00

Most people compare life to a marathon due to the fact that you must learn to endure and persevere. Then there are others that compare life to a series of sprints. The latter is best illustrated by the great American sprinter, Michael Johnson, when he said, "Life is often compared to a marathon, but I think it is more like being a sprinter; long stretches of hard work punctuated by brief moments in which we are given the opportunity to perform at our best."

Personally, I think life is a lot like running hills. There are times when you think you will never make it to the top and times when you feel as if you can't fail. These ups and downs are what make the journey so exciting. Without trials and tribulations or victories and defeats, life would be boring. Sure hard times aren't fun, but they often make us stronger, better people in the long run. If you are currently running uphill don't get discouraged. Keep fighting and know that better times are sure to come. To those that are coasting downhill, start preparing for the next incline, because it is sure to be here before too long. As Percy Cerutty said, "Run hard, be strong, think big!"

Why I Run

2010-04-24T22:23:00.000-07:00

Over the course of the last month, I have read several blogs that have talked about reasons for running and they got me thinking. Why do I run? Do I have a choice? Sure I have a choice, but I wouldn't be the person that I am today if I didn't run. God put running in my life for a reason, and I think that reason was to make me a better person. Running gives me time to think, provides me with a sense of accomplishment, helps me stay healthy, inspires me, pushes me both physically and mentally, hurts, leaves me filled with endorphins, allows me to relax and destress, enables me to run for a cause, makes me a better fiance, strengthens my faith, and makes me happy. The more I think about running, the less I think it is a choice for me. It is a part of who I am. There are times that I wonder why I put myself through the long runs, cold weather, and hill repeats, especially when my IT Band flares up and leaves me riding the stationary bike for weeks on end, but then I remember how lucky I am to be able to run. Thanks to the Lord, I have been blessed with good health and good fortune, and I strive to avoid taking even the smallest things for granted. I encourage everyone to pursue their passion. Enjoy the journey and check out the blogs listed below that inspired me to write this post! Also, why do you run?

Running Makes Me a Better Fiance!!

Have You Ever Had a Flat Tire?

2010-04-16T15:25:00.000-07:00

Just a week ago, I was in the midst of a relaxing, 10 mile, late afternoon ride when much to my chagrin, the back tire on my bike went flat. Fortunately, I was able to borrow a bystander's cell phone and call Katie for a ride back home, but this got me thinking about life's "flat tires." Do you know anyone that is going through tough times or may have recieved bad news within the last few weeks? Maybe they don't know who to call for help or support. I urge you to reach out to them and lend a helping hand, because there are sure to be times when you will hope that someone returns the favor. Life is constantly leaving us standing on the side of the road with a "flat tire." Fortunately, "flat tires" can be repaired with a little help from friends, family, and the occasional caring stranger. Lend a helping hand and enjoy the journey!

How Far Can You Go?

2010-04-04T20:56:00.000-07:00

Quoting T.S. Eliot, "Only those who risk going too far can possibly find out how far one can go." We, myself included, tend to sell ourselves short, because we fear failure. We fear going too far, whether it is during a run, a bike ride, or in life. It is easier to stay within our comfort zones. Unfortunately, we will never know how far we can go, until we go there. Going forward, I am going to make a more conscious effort to find out how far I can go, and I urge you to do the same. Don't settle for mediocrity. Happy Easter and enjoy the journey!

Notice: This post is not intended to encourage you to proceed through life with wreckless abandon or push your body beyond its physical capacity. It is intended to cause you to think. Can you go farther? Can you do more?

Just Smile

2010-03-30T21:01:00.000-07:00

As you may have already noticed, I love quotes. They inspire me and help simplify life. Recently, I ran across a quote by Les Giblin that says, "If you're not using your smile, you're like a man with a million dollars in the bank and no checkbook." This quote is so simple, yet it is so true. Simply taking the time to smile can change the way you feel and help put a smile on someone elses face. Life is filled with negativity and bad news. Rarely do the daily headlines pertain to lending a helping hand or making a positive impact on the world. Fortunately, a smile is cheap, easy, and can have a huge impact. Just a imagine a world where everyone is smiling. A world where people understand that life is tough, and that the only things we have complete control over are our attidude and effort. Referencing Giblin's quote, I challenge you to take out your "checkbook" and start smiling. Just smile and enjoy the journey!

Katie Makes Me Smile!!!

My Furry Friend

2010-03-23T21:36:00.000-07:00

Many people view and refer to dogs as pets. I, on the other hand, know differently. A good dog is a part of the family. Scout is my 3 year old "mut" (I can't let her hear me call her that) that has filled my life with laughter, anger, happiness, and love. All the emotions that go with loving and caring for someone greatly. Knowing that much of this blog relates back to running, I'm sure that you are expecting me to tell you that she is a wonderful running partner. Quite the contrary, she may be the worst running companion ever. She has little, if any impulse control, meaning that the mere sight of a squirrel sends her into tirade. Thus, I dread the idea of running with Scout, but I occasionally brave the inevitable and take her with me. Aside from her minor behavioral problems and lack of self control, Scout is a great life companion. She snuggles, watches TV, steals pizza, hides bones (from who I'm not sure), and insists on giving everyone she meets "human" hugs. Her loving personality and constant smile fills my house with joy. Fortunately, Scout loves Katie, my fiance, just as much as me, if not more (Katie feeds her more "human" food). I am excited about the years ahead and Scout's ever growing role as an integral part of our lives. To anyone out there that is considering adding a furry friend to your household, just do it. There will be times that you question the decision, but in the end you will be forever thankful that you added them to your family. Please visit your local Humane Society or rescue group prior to purchasing a dog. There are tons of homeless dogs waiting on a good family. Scout was one of these dogs, and I can say from experience that you will not find a more loyal, loving dog, than a dog that was once forgotten. They will be forever greatful for your kindness. Enjoy the journey!

Me and Scout (I think she sees a squirrel in the distance)!

Me and My Family!

Try Something New Today

2010-03-18T20:23:00.000-07:00

When was the last time you tried something new? Take some time to reflect on the last twelve months. Write down everything that you tried for the first time over that time period. You may be suprised to see just how many new things that you actually tried, or you may realize that you need to be more adventurous. Take chances and seize opportunities as they present themselves. Recently, I took the time to do this activity, and I was pleasantly suprised with the number of new things I have tried during the last twelve months. Below is a list of my firsts:

Get Engaged (Once in a lifetime experience!!)
Practice Power Yoga
Learn to Wakeboard
Visit Las Vegas
Eat Sushi
Coach Club Soccer
Start Cycling
Serve as a Groomsman in a Wedding

My New Found Joy, Cycling!!!

This is a really interesting activity. Have fun with it and please share your list with me. Also, I hope that you will use this as a motivational tool to encourage you to try something new today. Enjoy the journey!

Running is Running

2010-03-14T13:20:00.000-07:00

Yesterday, I completed my first race in about 7 years. I have run regularly for about 3 years, but I just recently got the urge to start running races. In the past, I have always run to relax, destress, and think, but I am ready to take my running to the next level. Yesterday marked the start of this journey, and I must admit that I LOVED it! (once the butterflies settled and I started to relax)

Anxiously Awaiting the Start!

I jumped head first into the racing scene by deciding to tackle a tough 15k course. The weather was less than ideal, and I was a nervous wreck prior to the start. I knew that I was ready for the distance, but the idea of racing was intimidating. Once I got to the course and checked in, I started to feel a little more comfortable, but I was still on edge . Then, once the horn sounded, I started to relax. Due to adrenaline, I started a little faster than I planned, but I settled into a nice pace and slowly realized that running is running, whether you are racing, training, or relaxing. If you are a runner that has never considered running in a race, I urge you to give it a shot. You may find that it is very rewarding and provides you with a strong sense of accomplishment. Please share stories about your first race with me and my readers. Enjoy the journey, and I look forward to reading your stories!

Nearing the Finish Line!!

(Time-1:17:27; Pace-8:19)

Necessities of Progress

2010-03-09T21:07:00.000-08:00

Tonight, I have some quick food for thought. I recently ran across a quote by Thomas Edison that states, "Restlessness and discontent are the first necessities of progress." After doing some reflective thinking, I realized just how true this quote is. It seems that people must be very unhappy with their current situation prior to making any changes. For example, it is easy to tell someone that they need to excercise more often or begin a more healthy diet, but until that individual decides for themselves that they are unhappy and discontent with their current lifestyle it unlikely they will make any adjustments. This likely accounts for the fact that people often wait until they have a serious health scare to start excercising and dieting properly. Please take some time to think about this quote and how it might apply to your life. Maybe you are already taking the right steps regarding your health and fitness, but there are other areas of your life that are lagging and screaming for progress. I encourage you to yearn for progress, because an individual that's growing is an individual that's happy. Enjoy the journey!

Training for a Cause: Soles 4 Souls

2010-03-04T21:04:00.000-08:00

Going forward, I will be training for a cause. I have decided to donate $10 to Soles 4 Souls for every 100 miles that I log on dailymile.com. As of today, Soles 4 Souls has provided over 7 million pairs of shoes to people around the world. They distribute a new pair of shoes every nine seconds, and I wanted to be a part of such a great cause. I am closing in on my first 100 miles logged, and I can't wait to make my first $10 donation. I encourage everyone to train for a cause. It is rewarding in so many ways and it seems to make those early morning or late evening runs seem a lot easier. Especially when it's freezing outside! Just knowing that someone else will benefit from your efforts makes all the difference in the world. Feel free to join me in supporting Soles 4 Souls by clicking on the link under my dailymile counter or visiting http://www.soles4soulsfundraising.org/timothy_wakefield. I truly believe that this is a wonderful organization that is working towards a very noble cause, and I look forward to supporting them for many years to come. My goal for the remainder of this year is to log a minimum of 2000 miles, which would translate into $200 worth of donations. It is important for you to understand that every penny matters and if you have an interest in helping out this organization please click on the link provided above. I look forward to sharing this journey with you, and I hope that this encourages you to find a way to help make this world a better place. Please track my progess and provide input along the way.

Personality?

2010-03-02T22:06:00.000-08:00

If you met me as a result of this blog, you may be wondering if I have a personality. Shockingly, the answer is yes, but I realize that I have failed to express it through this blog. It is bad when your future wife chooses to clean the house or do laundry in order to avoid having to read my next post. Thus, over the last few days, I have done some serious thinking. How can I spice up this blog, express my personality, and motivate people to live healthier, happier lives? Ding. Ding. Ding. I can be myself, which includes expressing myself through various mediums. Within the next few weeks, I hope to have a daily motivational video or podcast that lasts less than 5 minutes and is posted bright and early to motivate people for the upcoming day. Also, going forward, my posts will be shorter, less novelish, include pictures, and they will come from the heart. I'm here to motivate people to live healthier, happier, more fulfilling lives. Not to write a novel (at least not yet). Please let me know if you have any ideas for this blog. All input is welcome and desired.

Make Your Health a Priority

2010-02-26T17:23:00.000-08:00

Do you have trouble fitting a workout or run into your busy schedule? Does it seem as if everyone is fighting for your time and attention? If so, you are not the only one. In fact, I venture to say that many of you feel this way. Therefore, you must commit to making your health a priority. Just reading this blog is not enough to keep you motivated for any significant length of time. Below is the process that I use to make my health an ongoing priority and fit regular workouts and runs into my busy schedule.

Create a vision for your overall health.- For example, my vision for my overall health is, "Stay fit, eat healthy, and have fun doing it. Mix up your workouts in order to keep your body guessing and improve your overall fitness." I look at this vision on a regular basis and it helps to remotivate me when I feel like slacking off or putting my workout on the back burner. Take your time creating a vision and don't be scared to tweak it over time.
Use this vision to motivate you to create an ongoing workout regimine with specific measurable goals.- I have no medical or fitness training, so I would recomend talking to a physician prior to undergoing a new workout regimine. It is always better to be safe than sorry. By sharing your vision and goals with a health professional, he or she should be willing and able to help you establish an appropriate workout regimine for your specific level of fitness.
Once yuou have a workout regimine in place. Insert it into your calendar.- I mean this literally. For example, if you use a blackberry to manage your day then block off time for your workouts as if they are a scheduled meeting or appointment.
Take ownership of your workouts and don't ignore them when they pop up on your calendar.- This is the final and hardest step of the process. It is easy to treat your workouts as optional and move on to something that seems more pressing. In truth, there are very few things that deserve more attention than your health.

This process has worked for me, and I venture to say that some form of it can work for you. There is an old proverb that states, "A man too busy to take care of his health is like a mechanic too busy to take care of his tools." Like I have said before, living a healthful life is not easy, but it is rewarding and fulfilling. Don't neglect your health. Make it a priority and follow through. Enjoy the journey!

Change of Scenery

2010-02-21T21:05:00.000-08:00

Do you run the same route everyday, or do the same workout routine on a continual basis? Are you a creature of habit? Most of us are, which causes us to lose interest in our workouts. Thus, we start putting them off or ignoring them completely. It is hard to avoid this trap, but a conscious effort to mix things up and the occasional change of scenery will keep you from going insane. Below are 5 simple things you can do to create a change of scenery and bring the excitement back into your workouts.

Reverse the order of the exercises in your normal workout routine.
If you always run the same loop, go the opposite direction today.
Run or workout at a different time of day.
If you are scheduled to run 7 miles today, have someone drive you 7 miles away from your house and drop you off.
Next Saturday, take a day trip to run, bike, or walk a trail that you've never experienced. It can be as far away or as close to home as you want it to be, but the simple change of scenery will add some much needed excitement.

I encourage everyone to make a conscious effort to avoid becoming a creature of habit. It prevents you from seeing and experiencing the simple pleasures of life. Please comment if you have fun, creative ways to mix up your workouts and avoid boredom. The above image was published in the May 4, 2008, NY Times article entitled "Can You Become a Creature of New Habits?" http://www.nytimes.com/2008/05/04/business/04unbox.html?_r=3&scp=1&sq=habit&st=nyt&oref=slogin&oref=slogin

Getting and Staying Motivated to Live a Healthier, Happier Life

2010-02-17T23:17:00.000-08:00

Living a healthier, happier life is often easier said than done. Thus, this post is intended to help you get motivated and stay motivated. One of my favorite quotes is by Ryan P. Allis and it states, "A positive action left undone loses the magic benefit of time: compounding. Do it now." Below is the six step process that I follow and recommend to people looking to live a healthier, happier, more fulfilling life.

Set Healthy, Motivating Goals- Setting healthy, motivating goals begins by creating a vision of how you view your overall health. For example, my vision for my health is as follows, "Stay fit, eat healthy, and have fun doing it. Mix up your workouts in order to keep your body guessing and improve your overall fitness." Once you have established your vision, you must create goals and milestones that will enable you to "live" your vision. These goals should be difficult, yet attainable in order to avoid becoming discouraged. The final step to setting healthy, motivating goals is to write them down. This simple action will set you apart from most people and will give you a greater likelihood of achieving your goals. Especially if you post them on your refrigerator, next to the TV remote, or other potential "areas of weakness." When creating your vision and setting your goals it is important to remember that everyone's body is created differently, so I would recommend that you consult with your physician prior to making any drastic changes to your diet or workout routine.
Share Your Vision and Goals- Now that you have created your vision and goals it is important to share them with as many people as possible. There is no greater motivator than having people ask about your progress. Plus, you may unintentionally motivate someone else to take action as well.
Start Living Your Vision- This step is rather self explanatory. Take action! The hardest part is getting started. The following quote by Confucius sums this up by stating, "A journey of a thousand miles begins with a single step." Take the first step!
Record Your Progress- Many people have good intentions and they begin to follow through with their initial goals, but their failure to record their progress prevents them from eventually achieving their goals and living their vision. Fortunately, technology has made it easier and cooler to record your progress. Active.com has a free training log that is similar to a traditional log, except that it is on the internet. Meanwhile, dailymile.com is more like a combination of twitter, facebook, and your traditional training log. I just recently started using the dailymile, and I am very impressed. Not only can you record your progress, but you can build a network of supporters to help motivate and hold you accountable.
Review Your Progress- I recommend that you treat your training log much like a bank statement, meaning that you should review it on a regular basis in order to know whether or not you are on track to achieve your goals. This will allow you to see what is and is not working and make adjustments to your workouts and daily habits according to your progress.
Reward Your Progress- Reward yourself for reaching various milestones along the path to living your vision. I'm not saying that you should go to Hawaii after every breakthrough or achievement, but you should set aside time to reflect and reward yourself for a job well done. Be creative with your rewards!

This six step process should help to provide some guidelines for getting and staying motivated to live a healthier, happier life. It is important for you to know that there is no easy route to getting and staying healthy, but it should be fun. View your journey with optimism and hope, attempting to seize every opportunity that presents itself. Good luck and enjoy the journey!

Turning Lemons into Lemonade

2010-02-09T22:01:00.000-08:00

Life and running alike are filled with highs and lows. Two weeks ago, I was diagnosed with IT Band Syndrome in my right knee. It was the result of months spent training for the Mercedes Half Marathon in Birmingham. According to the doctor, there is very little that can be done to speed up the recovery process. Understanding that I was currently training for a half marathon, the doctor informed me that the best way to recover from IT Band Syndrome is to avoid running and focus on cross training while the pain subsides. As an avid runner that depends on the daily endorphins, this was not what I wanted to hear, but the pain was unbearable once I was about 15 minutes into my runs. Upset and frustrated, I decided to stop training for the half marathon and seize the opportunity to focus on getting stronger and healthier by mixing up my workouts and eliminating running until my knee fully recovers. After many long, cold hours of training this was a hard decision to make, but one that should prove beneficial in the long haul.

To all the runners out there that are trying to grind it out and ignore the pain, I encourage you to step back, make the tough decision, recover, and rejuvinate your mind and body with fresh workouts. View this as an opportunity as opposed to a setback. The last two weeks have proven to be unpredictable and exciting. I am swimming, rowing, and riding the stationary bike to maintain my cardio and using various total body circuit training workouts to build strength. Also, I am currently practicing Yoga to help strengthen the the stabilizing muscles throughout my body and provide me with the endorphins that I crave from several years of running. I truly believe that everything happens for a reason, even injuries. I had fallen into a routine that lacked diversity, but this injury has provided me with a new vision of a healthful lifestyle. I encourage everyone to enjoy life's highs and to view life's lows as an opportunity rather than a setback. Enjoy the journey!