Shoe Review: Saucony Kinvara 3

After wearing out my Saucony Kinvara 2's, I decided to purchase the Kinvara 3's. The Kinvara 3's are very similar to their predecessors with a few improvements. So far, I have run about 320 miles in these shoes. 26.2 of the miles were racked up at the Rocket City Marathon in early December. Below is a review of the Saucony Kinvara 3's:

Durability:   My greatest concern when I purchased the Kinvara 3's was durability.  Would the sole wear as quickly as the Kinvara 2's, and would the upper get holes in the mesh.  The uppers and the sole are a little more durable than the Kinvara 2's.  I have gotten a small tear in the mesh on the outside of my left shoe, but nothing like the Kinvara 2's.  I quickly wore a hole in the mesh on my Kinvara 2's leaving my big toe exposed to the elements.  I was worried about the soles on the Kinvara 3's after my first few runs, because I could already see some wear.  Fortunately, the soles did not continue to deteriorate at a rapid pace.  In fact, after 300+ miles I still have a few long runs left in these shoes. 

Comfort:  I loved the Kinvara 2's, but the toe box was a little tight. The Kinvara 3's are a little roomier and provide a better fit on my wider foot.  Like the Kinvara 2's, the best part about these shoes is their light weight paired with a low heel to toe drop of about 4 mm (per RunningWarehouse.com), which results in a comfortable, more minimal shoe. By no means are these "barefoot," zero-drop shoes, but they are a great transitional shoe for the runner looking to venture into the world of minimal running shoes without completely abandoning a cushioned ride.  The Kinvara 3's do seem to be a little less flexible than the Kinvara 2's, which results in a slightly less minimal feel. This could be good or bad. Personally, I was thankful that the shoes were a little less flexible during my last Marathon, because it seemed to help delay muscle fatigue in my legs.    

Appearance:  Appearance isn't everything, but I'm a sucker for bright shoes with bright laces.  The Kinvara 3 offers several color schemes that meet this criteria.  Not sure I would wear them to dinner, but they are perfect for an early morning date with the pavement. 

Final Verdict and Recommendations:  As I stated in the opening paragraph, I chose to run the Rocket City Marathon in the Kinvara 3's. This was my third and most successful Marathon, resulting in a PR of 3:44. The decision to wear the Kinvara 3's was made after much deliberation and several long runs in various shoes. At 7.9 ounces (per RunningWarehouse.com), these shoes are light enough to race in, yet they provide the cushioning needed to compete in comfort.  So far, this is the best "Marathon Shoe" I have found.  My one recommendation to Saucony is that they continue to work on improving the durability of these shoes in their next generation.  Please share your experiences with the Kinvara 3's and enjoy the pictures below.

Other Saucony Kinvara 3 Reviews:

• runblogger.com
• runningshoesguru.com
• beyonddistance.com

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

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:

1. 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.
2. 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.   

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

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....

8 Tips for First Time Marathoners

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.

1. 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!" 
2. 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.
3. 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.
4. 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.
5. 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. 
6. 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.
7. 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. 
8. 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+

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

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:

• http://www.runnersworld.com/article/0,7120,s6-238-267--11776-1-2-2,00.html 
• http://www.runnersworld.com/article/0,7120,s6-238-244--13819-1-1-2,00.html 
• http://www.downtown-runner.com/2011/01/series-running-mantras/

Stop Procrastinating and Achieve Your Goals

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

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

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!

No More Slacking in 2011

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.

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

Visualize Success

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

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!!!

1. 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!!

2. 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!!

3. 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!!

Life Is Like Running Hills

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

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, makes me a better husband, 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?

• http://www.fulllifeservices.com/healhy-lifestyle-and-diet-blogs/bid/32336/The-Friday-Fight-Get-Inspired-to-Exercise?source=Blog_Email_[The+Friday+Fight%3a+Ge]
• http://thatgirlisarunningfool.blogspot.com/2010/04/why-do-you-run.html
• http://barbieruns.blogspot.com/2010/04/why-do-i-run.html
• http://www.boston.com/newsprojects/whyirun/#/story-821

Running Makes Me a Better Husband!!

How Far Can You Go?

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?

My Furry Friend

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!

Running is Running

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) 

Training for a Cause: Soles 4 Souls

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.  

Change of Scenery

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.

1. Reverse the order of the exercises in your normal workout routine.  
2. If you always run the same loop, go the opposite direction today.
3. Run or workout at a different time of day.
4. If you are scheduled to run 7 miles today, have someone drive you 7 miles away from your house and drop you off. 
5. 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

 

Turning Lemons into Lemonade

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!