So here it is, the night before the Seoul International Marathon. This will be my third full Marathon and it has been 6 months since my last one. Since then I've trained consistently and I've seen steady improvement in my speed as a result. I am very confident that, barring any accidents, I will successfully meet the goal I set months ago: "Run a marathon in under 4 hours".
Now it's time for the race jitters. Worrying about eating enough to have strength but not too much to be bloated the next day or even worse. P.O.T. (Hashers will know this as potty on trail). After writing this I will start to get my things together in a ritualistic fashion to make sure I have everything. gels, glide, clothes etc.
Being away from my wife and children has been difficult these past months. Running is what I have used to focus my mind and keep balanced. I read about running to gain knowledge on how to become a better runner. I watch videos and listen to advice from other runners. No matter what the outcome of the race, at the end of the day I will be able to look myself in the mirror and say "It was worth it. I gave it my best shot".
Truth be known, I hope to do better than just under 4 hours tomorrow. How much better? I'm keeping that to myself for now. Time to lay out my race gear for tomorrow, lie down, and try to sleep. I seldom do the night before...
It's about a month before my first Marathon of 2010 and training is going well. I Just recently found a burst in speed I didn't have in the past. I participated in a 5K and finished with my best time ever and even managed to cut my time by a full minute and come in 5th!
To be honest, training has been easy. I thoroughly enjoy getting out and running with my group. It's the highlight of my day. The thrill of running with others and the little mini races that go on are exhilarating. Even the times when I really kick it and my lungs are burning and I can feel the pulse in my temples is a welcomed feeling. If I don't make a run I regret it. I never get finished and say, "wow, that sucked, I wish I wouldn't have done that".
Another reason it doesn't feel like work is that I only run 3 times a week. Many articles I have read lately have been about "training less and training smarter" I like that and I think it's best for me. As I get older, it allows a full day of rest between my runs. It makes me fresh for the next run and gives my body time to re-coup which means less chance of injury.
Now about that extra weight I've been trying to lose. That has been the tough part! I've managed to shed the extra few pounds I gained during the holidays but I'm still hovering around 205-210. To those runners who can eat whatever they want, I hate you. To those who say if I run I can eat whatever you want, it's not true.
The reality is I'm not trying hard enough. Even though I've been monitoring my weight, I haven't gotten serious about losing it. That changes today.
What I've been doing right: I've cut soda out of my diet almost completely. I also recently started drinking more V8 juice instead of sweet juices. I've been eating lots of seasonal fruits lately which includes, banana's, strawberries, and LOTS of tangerines. I've also tried to snack on veggies during the day and evening. Baby carrots and Sugar Snap peas mostly.
What I've been doing wrong: I'm a night eater! Always have been and it's a hard habit to break. I have a habit of skipping breakfast and even Lunch and eating most of my calories once I get home. Also, since I don't monitor it closely enough, I end up taking in too many calories in the evening for this reason I've started a food journal and will track my calories and when I eat them.
Yes, it sucks but that is the discipline I need right now. Thanks for reading.
I've been planning this one for awhile now. When I first got to Korea, some people I ran with mentioned an adventure marathon in China on the Great Wall. I looked it up and showed the link to my wife Jenn to see what she thought. Her response during one of our may Skype calls said it all.
"You gotta do it" "It's a chance of a lifetime!"
She was right. As my years in the military wind down, the chances of being back in Asia are not likely. Even if I did, who knows how old I would be or what condition my body will be in. There are those who will say "Maybe sometime I'll..." Well, my sometime is now. I'm here now, capable of running the Great Wall Marathon and that's what I plan to do.
This won't be an ordinary run and will involve traveling 26.2 miles over a wide variety of terrain and elevation. Then there are the stairs. Literally thousands of them of varying sizes and height! I can expect to add at least 25% more to my marathon time to complete the Great Wall Marathon.
Although I've continued to keep my training up over the past few months, the new year triggers me into action and I'll be stepping up my game. This means lots of extra miles, dropping some pounds, and lots and lots of stairs. I'M PUMPED!
2009 was good to me. I made a commitment for what I hope is a lifelong change to take better care of myself. It started on Dec 26 of 2008 and I'm happy to say I'm still going strong a year later. No need to rehash everything for you. It's all here in the blog if you care to read it. Weight loss, Marathon, Korea, it's all there. I do feel that it's a good time restate my goals, re-evaluate where I am, and where I'm going.
Back in October I set some short term and long Term Goals. Lets see how I'm doing:
Short term goals: 1. Compete in a half marathon before the end of the year and finish in under 2 hours.
PASS! I Completed the Saber Run Half Marathon in 1:47.
2. Get my weight down to 190 lbs and maintain it through the holidays to Jan 1st.
FAIL! Even though I have kept up a nice running/workout routine, I've managed to put on about 5 extra pounds during this holiday break. This means that I'm about 20 Lbs above my lightest weight which was a week or so before the Air Force Marathon. I'm not too worried. I'll simply re-state this goal and work harder. It means that I'll have to shed about 25 pounds now but I know I'll make it. My goal will be to get there before my next big race. Long Term goals: 1. Finish a marathon in under 4 Hours. (I need to shave 24 minutes!)
ON TARGET: I have a great training group in Seoul Synergy and a great support system. My plan is to run the Seoul Marathon in March and meet this goal.
2. Compete in a triathlon! (This is a big one! I don't even have a bike here.)
ON THE SCOPE: I will start training for this one in the spring of 2010. I'm really looking forward to getting a road bike and enjoying the rides through the Korean countryside. The swimming will be the biggest learning curve I believe. Sure, I can swim, doing it correctly for a race will be totally new.
Oh Yeah! One other thing :)
My next post will be dedicated to a special sports event that I will be participating in soon. I consider it a once in a lifetime experience.
That's right, I admit it. I don't enjoy every aspect of running. Especially in the winter months. The shorter days means there is less sunlight and many times you're running in the dark. The cold temperatures require you to carefully choose how many layers you need to be warm enough but not too cold. Dodging ice patches and snow drifts is tough and no matter what you do it seems that some part of you is cold while the others are sweating.
Many people choose to stay indoors and train during these harsh months and log their miles on a treadmill or cross trainer. I used to do the same thing but there are many things you miss out on. Treadmill miles are not trail miles and, for me, that matters. If I spent my winter months inside I would be at a major disadvantage at the beginning of the spring. I have some big plans and cannot afford that.
So whats makes winter running in sub zero weather in the dark worth it? So many things! The exhilaration and sense of accomplishment is there no matter what the temperature. Above all else, that's makes it worthwhile. Personally, my body performs better in cold temperatures than hot. Long distances are much easier in the cold than in the hot weather and there is alot less problems with keeping hydrated.
Running with a group makes all the difference as well and the Seoul Synergy team pictured above has been my running family of choice these past few months. Sometimes meeting for coffee before, catching a bowl of steaming korean soup afterwards, it truly does make all the difference. I know I preach "Integrity First" but there is no way I would push myself this hard if no one else was around. The comradery, the natural and friendly competitiveness, you just miss that when running by yourself. Although I enjoy the meditation of a long solo run every now and then, I much prefer the company of the group. Thanks guys and gals!
That's it for now. Let's bundle up and get some miles done!
It's been awhile since my last update. The main reason is that I have been busy with the new job. I finally hooked up with Seoul Synergy and started running with them. We run hills on Tuesday's and down by the river on Thursday's. The runs take place in the evenings and it's an adventure to put your life in jeopardy dodging the taxi's and motorcycles.
Since I've gotten here, I've practiced the Forrtest Gump style of running. I don't pay much attention to my time or pace. The group says "Run", I run. I go as fast as I feel like going. No pressure.
Then again, there is the testosterone that kicks in. Latey there have been some young lads showing up for the Tuesday run. I say "lads" because two them are from Ireland I do believe. Young and full of piss and vinegar as the old folks say. No, I can't keep up with them but it sure is fun trying. I always like to have someone in front of me when I'm running. It's a great motivator when you have something to chase.
I must say that my training seems to be in more of maintenance phase though. I don't seem to make it to the Gym for strength training as much as I like and my distances have decreased. The longest training runs I've been on are around 8 miles not counting the half marathon.
I'm doing less miles but at a faster pace. I must be doing something right, I ran the 10K on post this morning and logged my best time once more shaving 17 seconds off my old time. 44 Mins 43 Seconds. That's a 7 min 11 second pace! Not too bad old man.
I have to admit, my first few weeks in Korea have been busy and its been tough to make my workouts. Despite my lack of a regular routine, I managed to commit to a half marathon this weekend. It was called the Saber Run and took place on Osan Air Base which is about an hour away from Seoul.
I managed to figure out how to catch a bus and headed out at 7AM. I was traveling alone but met two Army guys who were headed to the race as well. Derrick and Mike, both in their late 30's. It turned out derrick was from WV and we ended up talking about running the whole trip.
Signing up for this run was a no brainer. Free running shirt, free coin, and a free BBQ at the end. I usually spend around 50 bucks for an event like this!
On to the run itself. I had one goal for the day. Beat my previous best half marathon time of 1:59. Since its been about 6 months and 25 pounds since I ran my first Half-marathon, I was pretty confident I could meet this goal. The two army guys were also trying to run it in under 2 hours so I decided to run with them and see how I felt.
Prior to this run I had not ran over 10 miles since my marathon on Sept 19 so I was a little concerned. It turned out I had nothing to worry about. I settled in to a nice brisk pace and felt good for the whole race'. The whole course was two laps around the flightline and in the end I can in at about 1 hour and 47 minutes. Around 12 minutes faster than my previous half marathon. That's over 13 miles at a 8 minute 9 second pace! The fastest half marathon of my life at 43. Oh yeah, I feel kind of bad for mentioning this but I also finished in front of my two new Army friends. Sorry guys, couldn't resist.
This pace is good news for many reasons. From what I have read, that pace should actually allow me to finish a marathon in under 4 hours which is my goal before I leave Korea. I'm not confident I can meet that goal at this time though. Hopefully I will slip into a good training routine with a good group and start pushing myself to new limits.
So, where will my next run be? I have a big plan in the works for my next marathon. If it works out it will be THE RUN OF A LIFETIME and I don't use that term lightly. I'm keeping the details under wraps until I see if I can actually make it happen.
Here I am in Korea! The Fat Sergeant has made it to a new country on a new work assignment. I left the United States on a high note meeting all three of the goals. As I've said earlier, I need to have goals to work towards or I can easily go right back to my old habits, As someone who has lost and gained weight my whole life, I now know it's my reality. If I want to stay healthy and fit I have to set goals and work on fitness constantly.
The good news is that I truly enjoy working out and running now! That's not always been the case. Running used to make dizzy, nauseous and miserable. I'm without a vehicle right now and I was thinking about this while walking and running around the base this week. The garrison is very hilly and I was surprised how easy it was to travel up and down the hills without getting winded. It's a great feeling to know that you can run for hours. The reality is you have to actually run for hours to maintain that ability.
Moving to a new place is a great time so set new goals and start good habits. About three years ago my wife and I left Germany and threw the cigarettes in the trash before we got on the plane. We've both managed to stay off the smokes since then. In our new home we were not in the habit of going outside to smoke. We didn't smoke at work and didn't have people asking us to go to the smoke area. That's why I contacted running clubs in the area before I left the country. I ran a 5K fun run this morning and will be running with the club in the morning. It's likely that the people I end up meeting here will be fitness oriented and that will help me stay fit.
This blog is also a big part of my mental conditioning. When I commit to my goals everyone knows about it. I feel that my friends are rooting for me and I don't want to them down.
I have come up with some short term and long term goals for my tour here.
Short term goals: 1. Compete in a half marathon before the end of the year and finish in under 2 hours. (a new personal best) 2. Get my weight down to 190 lbs and maintain it through the holidays to Jan 1st.
Long Term goals: 1. finish a marathon in under 4 Hours. (I need to shave 24 minutes!) 2. Compete in a triathlon! (This is a big one! I don't even have a bike here.)
Like nearly ten thousand other individuals, I recently traveled to Wright-Patterson Air Force Base in Ohio to participate in the 13th annual Air Force Marathon. Some came with family and friends to cheer them on while others came alone. Some people were running their first race while others were seasoned veterans of marathons. Many0 individuals came to run in the 5k and 10k races while others had trained to run the half and 26.2 mile full marathon.
Runners came for many different reasons but we all shared a common goal of crossing the finish line. As I ran my race, it was exhilarating to see all the different types of people of all ages, men and women, young and old. I was also amazed at the number of people who volunteered to help at the hydration stations and the people who showed up to cheer us on. Working with the Public Affairs at Wright-Patterson gave me an opportunity to meet some amazing individuals.
And then there is Army Captain Ivan Castro, Castro, who is the one of three blind active-duty officers and the only one serving in Army Special Operations, ran the Air Force marathon for the second time. Castro lost visibility in both eyes while serving in Iraq Sept. 2, 2006 when a 82mm enemy mortar exploded just five feet in front of him.
When Castro was interviewed before the Air Force Marathon in 2008 He could remember the exact moment when he decided to run a marathon lying in his hospital bed Bethesda Naval Medical Center. He overheard a doctor and nurse discussing the Marine Corps Marathon. "As they left, I thought to myself, 'I love running. I miss running. That's what I'm going to do,'" he said. That’s exactly what he did. Since then he’s competed several other runs. This year he ran the Air Force half marathon with a t-shirt that read "I will never accept defeat."
A highlight for me was getting to meet Dave McGillivray who is the race director for the Boston Marathon. This guy is the original Forrest Gump who ran 3,452 miles in 80 days! His record includes over 122 marathons and 8 Hawaii marathons all to raise money for numerous causes.
I was also touched by the story I read about CMSgt. Brian Hale who was running the half marathon with his wife's bib number. The original plan was for him to run the full 26.2 marathon while his wife ran the 13.1 mile half marathon and their daughter breana would cheer them on. Tragically, Michelle who was struck and killed by a sport utility vehicle in the early morning while training for her run. Chief Hale completed the half-marathon with bib number 4193 while his daugher and family cheered him on at the finish.
Many people out there will ask "Why"? Why do all that training? Why would you want to get out of bed before the sun comes up, just to beat the heat and train for hours? My personal reasons were to improve my overall health and celebrate 25 years of service in the Air Force but if you ask 100 different people you are likely to get 100 different answers. Each runner has his or her reason to run. Some of these stories are very inspiring.
The Air Force Marathon was a tremendous experience that offers a race for almost any fitness level. If these individuals have inspired you, maybe you will join us next year. To give you a idea of what it's like to run a marathon, here is a video of the 2009 Air Force Marathon from a runners perspective.
I got a chance to meet with Nancy from the AIr Force Marathon Team who I hope to keep up with tomorrow. Wish there was more time I need to get ready for tomorrow
Don't forget, you can follow my progress via GPS here starting at 0700 in the morning.
