tag:blogger.com,1999:blog-75362665942998669662024-03-06T14:04:43.575-05:00Bestir The BeastInspiration and Motivation to Help You Achieve Your Dreams. Mark D. Ruckerhttp://www.blogger.com/profile/05289213614516834218noreply@blogger.comBlogger16125tag:blogger.com,1999:blog-7536266594299866966.post-14112380371611968372014-01-31T09:58:00.002-05:002014-01-31T09:58:38.272-05:00The Power of the Mantra So we've all heard the term "mantra". It definitely conjures up images for some. When I used to hear that term I envisioned a group of Tibetan monks, dressed in full garb, sitting cross-legged on the floor chanting "Ommmmm", over and over and over. But a "mantra" is more than that. And I have found that it can be very helpful in training.<br />
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<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-29rslO3qoiQ/Uuuw9YWX9dI/AAAAAAAAAiE/k1q96rVAwnI/s1600/Monks+meditating.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-29rslO3qoiQ/Uuuw9YWX9dI/AAAAAAAAAiE/k1q96rVAwnI/s1600/Monks+meditating.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Things that make you go "ommmm"</td></tr>
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When I first started running, using Couch to 5K, I also listened to music. The Couch 2 5K app would prompt me when to run and when to walk and in the spaces in between I listened to music. I got accustomed to learning the time between each prompt to "walk" and to "run" and learned that each "run" was a certain amount of each song. So I would sing the song as I ran, knowing that once I hit a certain point in the song I would get to walk again. While it's not a exactly a "mantra", that process served something of the same purpose. It gave me something else to focus on to take my mind off of what I was doing. </div>
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<tr><td class="tr-caption" style="text-align: center;">This is an actor portrayal of me. <br />
Maybe a little thinner.</td></tr>
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As I started running with friends and cycling, I stopped listening to music as much. It's a lot of fun to enjoy good conversation with great friends as you are training, however, I missed the familiarity of the music as my diversion. But as I developed as a runner and cyclist I learned another little trick that served as my diversion. I'd start focusing on physical elements that were on my training routes and I'd use those as my distractions. For example, I'd see a tree a few hundred yards away and I'd tell myself "if you run to that tree, then you can walk for thirty seconds" or "if you can just pedal to the top of that hill then you can coast down the other side." And creating those small diversions allowed me to shift my focus from the act of running or cycling and instead direct my attention to achieving a small goal. And as I accomplished each small goal I knew that I was getting closer to end goal of finishing.</div>
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<tr><td class="tr-caption" style="text-align: center;">Set incremental goals like running to the next tree</td></tr>
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As my training rides and runs got longer and longer while I trained for Ironman Louisville, my little diversion didn't seem to work as well. When you're riding a bike for 36 miles it's fun to pick out objects along the way as your incremental goals, but when you're riding for 112 miles you mentally enter into an entirely different world. It's an amazing place but I found that I needed more than signposts and trees to focus on. That is how I developed my mantra: I can do anything. I know that may sound boastful, but it's anything but. It's simply a reminder to myself of all that I've achieved on my journey and it's something that helps me remember that whatever it is I'm doing is finite. It has an ending. And all I need to do is just keep moving forward and eventually I will finish. </div>
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<tr><td class="tr-caption" style="text-align: center;">Everyting you do in life has one of these.</td></tr>
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So that is what gets me through the 112 mile bike rides, and the 26 mile runs. I don't listen to music. And many times I'm by myself on those longer rides and runs so there's no conversation. And when I feel like I can't go on, or that the hill I'm climbing is too much, I simply repeat to myself, over and over, "I can do anything. I can do anything. I can do anything." And it works. </div>
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Do you have a mantra? Is there a word, or phrase, that you repeat to yourself when you're training to take your mind off of things? If not, I encourage you to experiment with it and find one that works for you. It doesn't have to be something positive like mine, but rather just something that takes your mind to a different place. </div>
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Mark D. Ruckerhttp://www.blogger.com/profile/05289213614516834218noreply@blogger.com0tag:blogger.com,1999:blog-7536266594299866966.post-57407546203740880322014-01-28T12:02:00.000-05:002014-01-28T12:02:29.209-05:00Battling the Flu: Fighting the Tough Fight Well it happened. I got the flu. It's been 7 years since my last bout with it and this one has really knocked me for a loop. <br />
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<tr><td class="tr-caption" style="text-align: center;">This is NOT really me. It is an actor portrayal of my Flu.</td></tr>
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Since my toe injury a little over a month ago it's been a struggle to stay consistent with my running. The first week after the injury all I could do was walk. So I walked about 15 miles that week through my neighborhood, limping most of the way. By the 2nd week, I was ready to get back to running so I decided to try the treadmill. Now I knew that going to the gym in the winter was a big risk. The only other times that I can remember having the flu as an adult have both come after I'd spent several weeks working out at the gym in the winter. I would much rather prefer to be outside running but with the broken toe running on the road just wasn't an option for me. </div>
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So things were going really well that 2nd week. I got back to the point where I could run on the treadmill without my toe hurting. I had to alter my stride just a little but it worked. By the 3rd week I was going strong on the treadmill and even knocked out a 12 mile run. Now running on the treadmill for that long is torture for me, especially since I don't listen to music or watch TV while I run, but at least I was able to run.</div>
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<tr><td class="tr-caption" style="text-align: center;">Again, NOT me. </td></tr>
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By the end of the 4th week I was able to get back outside to run and I was able to knock out a 21-miler. That was great. But then the Polar Vortex hit. The cold air moved in and the last thing that I wanted to do was to run outside, in the dark, when it was 3 degrees with a windchill of -10. So I convinced myself that I could keep running on the treadmill. And I did keep running. I ran Tuesday, Wednesday, Thursday, Saturday and Sunday. On Saturday and Sunday I ran 14 and 10 miles. It was a 45 mile week for me and I felt great about getting all of my miles done. </div>
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<tr><td class="tr-caption" style="text-align: center;">Here is a picture of my house during the Polar Vortex<br />
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And then it hit me. Monday morning I came to work and within 3 hours I could feel a tickle in my chest. It felt almost like an allergic reaction. I started coughing. A lot. I used some cough drops and they didn't help. I drank tea with honey and got no relief. Initially I thought it was an allergic reaction to the almonds that I had eaten. I don't have a nut allergy but it sure felt like it. My lungs started feeling tight too. By the time I got home I had a temperature of 101.4. I had an idea of what it was but I didn't want to admit it. I think there's a part of me that believes that if I deny it then it won't be true.</div>
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But by Tuesday morning I knew that there was no way to deny it. So I called in sick and headed to the Doctor. And sure enough, after my nasal passages were violated by that giant q-tip, the test came back positive for Type A flu. I figure for my personality that's the only type of flu to get. Right? </div>
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Now I'm on Day 9 of the battle. I was fortunate to catch it early enough to get on Tamiflu and that has really helped. But even now I have no energy to do anything. I've not been able to run in 10 days. I missed 4 days of work and even though I've gone back to work now, it's a struggle to get anything done. I'm amazed at how drained I am at this point. I feel like my battery is empty.</div>
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But each day is a new day. And I know that with each passing day, as long as I get plenty of rest and drink lots of fluids, I'll get back to 100% eventually. My battery will be re-charged and I'll be back on the Ultra Marathon Training Plan. Hey I've got 100 miles to run at the end of April so I'm gonna keep Fighting the Tough Fight. Stay safe friends. And always remember to hand sanitize!</div>
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Mark D. Ruckerhttp://www.blogger.com/profile/05289213614516834218noreply@blogger.com0tag:blogger.com,1999:blog-7536266594299866966.post-53296091759946752812014-01-15T10:00:00.000-05:002014-01-15T10:00:44.475-05:00It Takes a Village I'm sure you've heard the old adage "it takes a village to raise a child". Well in many cases the same can be said of a runner, or a triathlete. The success that is achieved by the individual athlete is not only a culmination of his or her hard work, effort and determination, but also the support, encouragement and inspiration from many others.<br />
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When I first started running I went out by myself. I used the Couch 2 5K app on my iPhone so I'd go out by myself, plug in my headphones, and get the workout completed. There were many days that I struggled to find the motivation. Fortunately, I found a website called <a href="http://www.dailymile.com/" target="_blank">DailyMile.com</a> that I joined. DailyMile is like Facebook for people who work out. You post your workouts and make friends. The best part about it is that you get a lot of encouragement from people you've never even met before. I continued using DailyMile for a lot of my 10K and half-marathon training. </div>
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But after a point I really needed some personal interaction. I searched online and found some local running clubs in Lexington. I reached out to a few people and before I knew it I was invited to a group run with John's Striders. I was thrilled. I'll never forget my 1st run with the group. The leader, Ernie Peel, was so encouraging and inspirational. Even though Ernie and I don't get the chance to run together now I still am so grateful to him for all he did for me. And I still am inspired by all he does for others. Also on that first run, I also got to meet my friend Casey Hill. Casey and I lived in the same neighorhood so we started running together a lot. We even started our own small running group that we called the "Polo Club Pacers" (because we ran on Polo Club Boulevard). Casey and the Pacers helped me prepare for my 1st half-marathon and my 1st marathon. <br />
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About the same time that I started running with the Striders and Pacers, I also joined the Bluegrass Cycling Club. I had been cycling on my own but was really struggling. I was riding a hybrid bike with big, knobby off-road tires and was really struggling. The Club took me in and made me one of their own. I learned so much from the members and was soon on my own road bike and on my way. I'm not sure that I would have developed my passion for cycling without the Club. They are just an amazing group of people. </div>
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I also joined the Bluegrass Tri Club. The group has all different levels of experienced athletes and it proved to be a valuable resource to me in my training. I also met some amazing people through the club who helped me train for Ironman. People like Rick and Jill Kimberlin, Coy Martinez and Bob Baney. And I enjoy this club so much that I am now the President. I just hope to be able to share what I've learned with others who are interested in learning more about triathlons. It's my way of paying it forward.</div>
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And finally, after my disappointing performance at Ironman Louisville in 2012 I knew that I needed to really improve my swimming. So I joined the UK Masters Swim Team. The team meets several times throughout the week and has an amazing coach, Susan Bradley Cox, who also happens to be in the International Triathlete Hall of Fame. Being around other swimmers and having the coaching made such a difference in my ability. I went from swimming the 2.4 miles of Ironman Louisville in 2 hours 16 minutes in 2012 to swimming it in 1 hour 37 minutes in 2013. No way that would've happened without the UK Masters. </div>
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So if you're struggling with your training I strongly encourage you to take some time and look for some groups around you. Whether it's running, cycling, swimming, or triathlon you'll most likely find a group that you can fit in with. Like I said it takes a village. </div>
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Mark D. Ruckerhttp://www.blogger.com/profile/05289213614516834218noreply@blogger.com0tag:blogger.com,1999:blog-7536266594299866966.post-63278685826734661312014-01-10T12:21:00.000-05:002014-01-10T12:21:03.190-05:00The Year of The Beast: Part Two I think a good personal blog should be a combination of different elements. I think it should be informational about a particular topic, or topics, and it should also allow you to get to know the blogger. In the past, before my extended blogging hiatus, I think I failed in that task. I spent a lot of time writing about the races that I did, so you got to know about me and my running experiences, but I offered little advice about any specific topic. I'm ready to right the ship now.<br />
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I really want my blog to be a source of inspiration for you, sprinkled with some useful information about health and nutrition, and all wrapped up in some "getting to know me better as a blogger" wrapper. Kinda like a big blogging burrito. So with that being said I'd like to share my race plans with you all for the year so you have an idea of what I'm getting into. <br />
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Last year was The Year of The Beast. My only focus was Ironman Louisville. After my unsuccessful attempt in 2012 I wanted to focus my energy and effort on that race alone. I thought about doing some other smaller races, I guess what triathletes would call a "B" or "C' race, but I really just wanted to knock the "A" race, Ironman Louisville, out. And my efforts paid off. </div>
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This year my focus is a little different but the goals are still lofty. This year I've decided to focus on the weakest sport of the three for me: running. I really have a love/hate relationship with running and it is the sport that I struggle with the most. I know that if I'm ever going to be good at triathlons, I'm going to have to develop my running. So this year I have only one "A" race: the <a href="http://www.indianatrail100.com/" target="_blank">Indiana Trail 100</a> Yes, I'm going to run a 100 mile ultra marathon. <br />
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I know that sounds crazy for a guy who struggles with running but it really appeals to me for 2 reasons: (1) the volume of running required preparing for the race will help me focus on my running and become better at it, and (2) it will push my endurance farther than Ironman Louisville did. Now you may be asking, "Why do you want to push yourself to the limits?" Well the answer is simple (even though I don't quite understand it myself): If I don't feel pushed to the limit by an event I don't have the motivation to do the event. <br />
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<a href="http://3.bp.blogspot.com/-rDvud9B_v4s/UtAohtq5hjI/AAAAAAAAAfw/Z17pH9RpZ3I/s1600/You+Will+Never+Know+Your+Limits.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-rDvud9B_v4s/UtAohtq5hjI/AAAAAAAAAfw/Z17pH9RpZ3I/s1600/You+Will+Never+Know+Your+Limits.png" /></a></div>
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What?<br />
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It is something that I discovered after I completed Ironman Louisville. I signed up for a half marathon after Ironman Louisville but I only did 5 training runs in preparation for it. Why? Some may call it post-Ironman blues. I call it lack of motivation. I had done the race before and running 13.1 miles did not feel like a challenge. I don't say that to belittle the accomplishment in any way. To train yourself to run 3, 6, or 13.1 miles is incredible. It's a journey I took myself and am very proud of what I accomplished, but in terms of pouring myself 100% into training I just have to be challenged. And the 100 mile race definitely will do that. <br />
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After the 100-miler in April, I will turn my focus back to triathlons. With my running being hopefully much improved, I really want to become more competitive. My goal at Ironman Louisville was simply to finish. I had no delusions of being competitive. But now I really want to see what I'm capable of achieving. So with that in mind I plan to compete in a Half Ironman in Augusta, Georgia in September: <a href="http://www.ironman.com/triathlon/events/americas/ironman-70.3/augusta.aspx#axzz2q127w08Y" target="_blank">Ironman Augusta 70.3</a>. <br />
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Now I know you're askng yourself "Well how is that a challenge since you've already done a full Ironman?" Well that's a good question. The challenge is that I want to do more than just finish. I want to finish and be competitive in my age group. That is the challenge. And I am ready for the task.</div>
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So that is my race year in a big blogging burrito. Or as I like to say: The Year of The Beast: Part Two. I hope you'll follow along with me this year as I continue my exciting journey. Now, for some reason I'm really craving some Mexican food.</div>
Mark D. Ruckerhttp://www.blogger.com/profile/05289213614516834218noreply@blogger.com0tag:blogger.com,1999:blog-7536266594299866966.post-51661494387162578912014-01-07T10:49:00.001-05:002014-01-07T10:49:57.415-05:00<h2>
Winter Running: How To Stay Warm</h2>
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Let's face it. Sometimes it's tough to get motivated to run in the winter. I love running in the snow, but when it's 38 degrees and raining the last thing that I want to do is go outside and run 12 miles in it. But sometimes running inside isn't an option so we have to suck it up, lace up the shoes, and hit the roads. <br />
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So how can you still get outside and stay safe and warm? Having trained for my 1st marathon during the winter of 2011/2012 and now training for a 100 mile ultra this winter, I've learned a few things and I'd like to share them with you. Here's my tips:</div>
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(1) Layer up-Yes just like your mom used to tell you to do when you were a kid. It really works. But just make sure that you don't end up looking like Randy from Christmas Story. <br />
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So I usually wear a dri-fi compression shirt as my base layer for my upper body. Almost always a short sleeve shirt. I also wear dri-fit compression pants on my lower body. Depending on the temperature I'll either wear a thin set or insulated. I'm usually good to about 40 degrees with the thin pants, but below that I have to go insulated. If it's extremely cold, perhaps in the teens or single digits, I'll acutally wear both. After the base layer, I usually throw on a long-sleeve tech shirt. The moisture wicking helps a lot because even in the cold I sweat a lot. If it's less than 30 degrees though I'll wear an insulated, long-sleeve, dri-fit shirt for added warmth instead of the tech shirt. I will also add a 3rd layer which is usually a full zippered vest with zippered pockets. I don't like to run with a full jacket on so the vest works well. The zipper will also allow me to control my core temperature. If I get too hot I can always unzip it. If I'm too cold, I can zip it up. If it's in the teens or lower, or if it's in the 30's and raining, then I'll wear a waterproof, full-sleeve jacket. I do usually get hot in it but my experience has been that if you get your core rain-soaked in the cold weather your run will suffer. I've learned the hard way. Finally, over the base layer pants, I will wear a pair of running shorts. I like to have the pockets available and honestly, I can't stand it when guys wear tight running pants by themselves. Somethings just weren't meant to be, ya know?</div>
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(2) Arm Sleeves-In certain conditions, I will also wear my arm sleeves. I have found that they keep me warm but also give me the option of removing them if I heat up too much. Just be careful if you wear them under a long sleeve shirt or jacket because it can be tricky getting them off. If it's extremely cold though, which for me is in the teens or less, I'll wear them. </div>
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(3) Hats and Gloves-For my gloves I have a couple of options. If it's not too cold, in the 40's, I'll wear a pair of Gore full fingered cycling gloves that I use for cycling. They are good for keeping my hands warm but not hot. Once it drops below 40 I'm all in with my Nike dry-fit running gloves. The funny thing is that even when it's get really cold my hands will get hot. Often times I will take my gloves off after a few miles. That's why I like wearing my vest because it has nice side pockets I can shove the gloves in and zip up so I don't lose them. Now for hats I really struggle. I HATE wearing anything except visors when I run. That's great when it's warm, but once it gets cold you have to have some head and ear protection. I've tried many things in the past. I've used toboggans, headwraps, baseball caps, earmuffs, etc. My biggest problem is that I sweat. A LOT. And within a few miles most head coverings are soaked. And then they get really cold. Recently I purchased a Nike dri-fit headwrap that really seems to work pretty good for me. It's not thick like most headwraps I've used and I can still fit my visors over it. Yes, I wear my visors over my head wrap. </div>
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(4) Run Loops-When I run long runs I usually will run loops anyway. If I'm running 15 miles then I'll run my 5 mile loop 3 times. This will allow me to come back to a home base (my car or house) before heading out for another loop. When it's cold this is a great plan because it gives you the opportunity to make adjustments if you need to. If you're too hot you can lose some layers. If you're too cold, you can add some layers. If you're soaked in sweat you can change. You can also refuel, hit the bathroom and get some hydration.<br />
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(5) Ice-Don't do it. I learned the hard way last year when I tried to run on the roads when it was snowy/icy. I hit a patch of ice that I didn't see and before I knew it I was on the ground. I was fortunate that I didn't hit my head but I thought that I had broken my arm. I was sore for a couple of weeks and getting back into training after a fall like that was pretty hard. If you insist on running outside when it's icy I suggest YakTrax, or you can make your own spiked running shoes. Here's a short video: <br />
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So there you have my basic tips for running in cold weather. I hope you get the chance to experience it this winter. Honestly running on the falling snow at nite is the best way to run in my book. There is nothing else quite like it.<br />
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Have fun. Stay warm. And be safe.<br />
Mark D. Ruckerhttp://www.blogger.com/profile/05289213614516834218noreply@blogger.com3tag:blogger.com,1999:blog-7536266594299866966.post-67239641782170961722014-01-03T10:59:00.001-05:002014-01-03T10:59:43.775-05:00<h3>
Staying Motivated During the Cold Months</h3>
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Let's face it: this is the time of year when it's hard to stay motivated. For most of us, we wake up, it's dark. We work all day then go home. It's dark. Sometimes just curling up on the couch with something warm to eat or drink seems like the best idea. I think it's some genetic predisposition to "hibernate". <br />
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But I'm here to tell you that hibernating is not good for you. Your body needs to be active during the winter months. For me, it's a way to keep a positive mental outlook (not to mention keeping the extra pounds off).<br />
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So with that in mind I wanted to give you all some suggestions for how to stay motivated during the cold months. There are actually a few things that <span style="font-family: "Times New Roman","serif"; font-size: 12pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;">I suggest: (1) sign up for a race or event for sometime in the early Spring. This will keep you focused on an immediate goal which will keep you
focused on training. This year I'm planning on running my 1st ultra marathon toward the end of April so I am running 5 times a week. You don't need to do something that extreme but just choose something that you will look forward to doing. Maybe even choose an event in a different location. That way you can get a little vacation as a reward for all of your hard work. My 1st marathon was in Myrtle Beach in 2012. I took a full week of vacation when I ran the race. It was such a great experience. Give it a try. </span><br />
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<span style="font-family: "Times New Roman","serif"; font-size: 12pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;"></span> </div>
<span style="font-family: "Times New Roman","serif"; font-size: 12pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;"></span><br />
<span style="font-family: "Times New Roman","serif"; font-size: 12pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;"> Another suggestion that works well: (2) train with a group. <span style="font-family: "Times New Roman","serif"; font-size: 12pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;">Last year there were
days where I knew I didn’t want to train but I showed up anyway simply because I
knew others were relying on me to be there. Training with
a group keeps your level of motivation high. You work together to push each
other to become better. You encourage each other to keep going. There is
accountability that is not possible if you’re training by yourself. I know that I can count
on my running buddies to keep me motivated. </span>This helps so much,
especially for running, because I have others who hold me accountable for my
training.</span><br />
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<span style="font-family: "Times New Roman","serif"; font-size: 12pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;"></span><br />
<span style="font-family: "Times New Roman","serif"; font-size: 12pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;"></span><br />
<span style="font-family: "Times New Roman","serif"; font-size: 12pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;"> And my last suggestion: (3) join a gym. When you’re around other like-minded people
keeping fit it’s so much easier to keep yourself going. I joined a gym last year and even though I prefer to run outside, it comes in handy to be able to hit the treadmill inside where it's warm. </span><br />
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<span style="font-family: "Times New Roman","serif"; font-size: 12pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;"></span><br />
<span style="font-family: "Times New Roman","serif"; font-size: 12pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;"></span><br />
<span style="font-family: "Times New Roman","serif"; font-size: 12pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;"> <span style="font-family: "Times New Roman","serif"; font-size: 12pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;">So that’s my game
plan. I’m gonna tell Old Man Winter to take his “blahs” and hit the road. I’m
going to work hard to keep myself motivated and focused on maintaining all the
positive progress I’ve achieved on this journey. And I hope you’ll do the same.
Stay positive. Stay focused. And stay motivated. </span></span>Mark D. Ruckerhttp://www.blogger.com/profile/05289213614516834218noreply@blogger.com0tag:blogger.com,1999:blog-7536266594299866966.post-24301992568172471142013-12-30T11:54:00.000-05:002013-12-30T11:54:52.665-05:00<h2>
<u><span style="font-family: Times, "Times New Roman", serif;">Forget the Resolutions: Make #TheCommitment</span></u></h2>
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It's been a while since I've blogged. I've thought about getting back into it many times but never followed through on my desire. But now I'm back. I have a lot of things to say and as much as I enjoy using social media on a daily basis, there are just some things that need more that 140 characters to be expressed. <br />
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As we rapidly approach the New Year, it's easy to be overcome with the excitement that it promises. And with that excitement comes the promise of a "start-over'. The opportunity to make right all of the things that we've done wrong over the past year, or even several years. So we hastily make Resolutions that, if upheld, will magically transform our lives into the wonderful, happy existence that we yearn for them to be. But I've learned, as many of you have, that Resolutions are usually nothing more than empty promises that we make to ourselves.<br />
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So this year, I've resolved to make no Resolutions. Yes, that was irony. I hope you enjoyed it. But seriously, I don't want my life to be based around these empty promises that I make each year. Instead, I want to make Commitments. <br />
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With that in mind, I decided to start what I call #TheCommitment (note the use of the hashtag--did I mention how much I love social media?). And I'd love for all of you to join me in this commitment to make this year the best year ever. Not just for ourselves, but for those around us as well. <br />
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#TheCommitment:<br />
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(1) I Commit to loving myself even when I don't feel that I am worthy of being loved,<br />
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(2) I Commit to loving others around me as I love myself,<br />
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(3) I Commit to doing the best that I can to change the things in my life that I wish to change,<br />
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(4) I Commit to taking small steps to make those changes in my life rather than trying to change <br />
everything all at once,<br />
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(5) I Commit to thinking positive thoughts, speaking positive words, and doing positive actions<br />
on a daily basis.<br />
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So I invite you to join me in making #TheCommitment. Life is a wonderful thing and we should enjoy it to the fullest. And when we work together to help one another we are well on our way to doing so.<br />
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Mark D. Ruckerhttp://www.blogger.com/profile/05289213614516834218noreply@blogger.com0tag:blogger.com,1999:blog-7536266594299866966.post-86935555084712237412012-02-29T14:02:00.001-05:002012-02-29T14:02:56.585-05:00The Next Phase Well it has been an interesting year to say the least. I started this little journey last February and now here I am, a year later, down 100 pounds and able to officially call myself a marathoner. I've achieved more in the past year than I ever dreamed that I could achieve. I honestly thought that the best of life had passed me by and that I would just continue to sit on the sidelines watching life pass me by.<br />
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But now I know that isn't the case at all. I'm much more active and fit than I have been in almost 20 years. And now that I have achieved such wonderful things it's time to buckle down. Yes. You heard me. Buckle down.<br />
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I have now officially entered into "The Next Phase"- triathlon training. Don't get me wrong. I'm still all about losing weight. I still need to lose about 60 pounds until I am at what I believe will be my ideal weight. The extra pounds still make it difficult to run and ride up hills but I know that as consistent as I have been on the past that I will be able to achieve my weight loss goal. But that being said, I am now focusing more on achieving what I believe to be are my significant life goals.<br />
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As for the training, I feel very comfortable with my running. Having just completed a marathon I fully anticipate keeping my base where it is. That means 30-40 miles a week at a minimum.That sounds like a lot but I'm so fortunate to have my Polo Club Pacers to run with, especially since most of them are training for marathons. I know I'll be able to get my miles in. I also really just want to lose the extra weight so I can focus a little more on my pace. Nobody likes to be the last person on the course. Trust me. I've been there. And I've been the next to the last person on the course. But I guess at least I'm on the course, huh?<br />
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As for my cycling, I still need to improve there as well. I love cycling so spending time on the bike won't be an issue for me. I just need to build up my endurance. I'm so happy to have the Bluegrass Cycling Club to ride with. They have a group that they've dubbed the "Century Virgins" so I'll begin my training with them this weekend on my way to reaching the 100 mile mark. I also have my new rollers with fork stand set up at home so I can ride even when the weather is bad. And since cycling is about 50% of the Ironman, I really need to get it down.<br />
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Finally, I've started swimming as well. I guess I didn't realize how difficult it would be. I've been a swimmer all of my life. But knowing how to swim and being able to swim 2.4 miles are two completely different things. I've made it to the pool twice this week and I've only been able to manage 440 and 480 meters. But again, we all have to start somewhere. I guess since I've spent so much time running it's just weird to not have the ability to do something. I have to keep reminding myself that when I started running I struggled to run 60 seconds at a time. I know the swimming will develop. I just have to be patient and persistent. I don't have much trouble with the latter. It's the former that always gets me.<br />
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I'm also very fortunate to have the Bluegrass Tri Club to give me guidance along the way. These guys and gals have been great in providing encouragement and support. It takes a village to raise a child and a triathlete I suppose.<br />
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So what's next for "The Beast"? I don't plan on doing any running races this year. I think my running race days are over. I plan to shoot for the half Ironman in Muncie, Indiana on July 7th. That will be 1.2 miles swimming, 56 miles cycling, and 13.1 miles running. A walk in the park, right? After that I plan to complete the full Ironman in Louisville. That will be 2.4 miles swimming, 112 miles cycling, and 26.2 miles running. That will be in late August and it will be HOT, HOT, HOT! But I know that I'll be up for the challenge.<br />
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So I hope you enjoyed reading about "The Next Phase" of my weight loss and fitness journey. Many of you have been here for the entire ride. Some of you are new to the show. But I consider myself very fortunate that I have people in my life who care enough about me like you guys do. I truly appreciate all of the support and encouragement that you've provided to me over the past year. Please keep it up because I definitely need it more now than ever. Thank you!<br />
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Now if you'll excuse me I'm pretty sure I need to go get some miles or laps in......<br />
<br />Mark D. Ruckerhttp://www.blogger.com/profile/05289213614516834218noreply@blogger.com1tag:blogger.com,1999:blog-7536266594299866966.post-7220844931469807912012-02-20T14:05:00.015-05:002012-02-20T18:54:21.343-05:00The Myrtle Beach Marathon Race SummaryWell I know that you've all been waiting on pins and needles for it so here it is! My Race Summary of the Bi-Lo Myrtle beach Marathon. Ok. Maybe you've not been waiting on pins and needles, but I hope you enjoy reading my thoughts about my training leading up to the race, my race experience, and my post-race takeaways.<div style="font-weight: normal; "><br /></div><div style="font-weight: normal; "><b>PRE PRE-RACE</b></div><div style="font-weight: normal; "><b><br /></b></div><div style="font-weight: normal; "> So why in the world did I decide to run a marathon in Myrtle Beach? Of course some of you might be asking "why in the world would you want to run a marathon at all?" Well the 2nd question can be answered by reading my previous posts. It's just what The Beast does. As for the 1st question though, it really came down to a couple of things: (1) my wife and I had not been on a vacation alone in about 6 years. She grew up going to Myrtle Beach in the summers with her family and she and I have gone there several times together in the past, and a couple of times in the winter, so going again sounded like a great plan, and (2) I needed a marathon that fit into my training plan. The Myrtle Beach marathon fit perfectly into my training.</div><div style="font-weight: normal; "><br /></div><div style="font-weight: normal; "> I ran my 1st half marathon, the Iron Horse, in Midway, Kentucky on October 23, 2011. I knew that after that race I needed to immediately move into full marathon training. I knew that without a specific goal in mind I would lose my focus. So as I was looking at races I found the Myrtle Beach marathon and saw that it was going to be run on Feb. 18th. I counted the weeks backward to Oct. 23rd and realized that it would leave me 1 week short of being able to complete the entire Hal Higdon Novice Marathon Training plan. That was close enough for me so I set my sights on Myrtle Beach.</div><div style="font-weight: normal; "><br /></div><div style="font-weight: normal; "> After the Iron Horse I really thought that with my plan in place for Myrtle Beach that I would jump right back into running. But I really struggled. I think I experienced some post-race blues. It took me several weeks to recover from the Iron Horse but by mid-November I really felt like I was back on track. And I run with some AMAZING people and they were all so encouraging and supportive of me. They really helped me get back on track.</div><div style="font-weight: normal; "><br /></div><div style="font-weight: normal; "> One thing that I didn't expect was the weight gain that I experienced through the training. With the winter months, I was not able to get out and ride my bike like I did in the summer and fall and after Christmas I realized that I had gained some weight. Not a lot, but as a runner you never want to add body weight in training. Especially when you've worked so hard to lose 100 pounds. So in January I refocused and was able to shed the weight. </div><div style="font-weight: normal; "><br /></div><div style="font-weight: normal; "> One other thing that I found difficult was staying motivated. Especially when it was just downright cold and miserable. I really struggled with forcing myself outside on those 20 degree days. Especially the long run days. For my 1st 21-miler it was 18 degrees with a windchill of 8 and snow and ice on the ground. That was really hard. But I was able to get the runs in and get them done. Again, a LOT of thanks goes out to my running buddies. Without them none of this would have been possible.</div><div style="font-weight: normal; "><br /></div><div style="font-weight: normal; "><b>PRE-RACE</b></div><div style="font-weight: normal; "><b><br /></b></div><div style="font-weight: normal; "> We decided that it would probably be smart to go down and spend the week on vacation first and finish the vacation with the marathon. The marathon was on a Saturday and I just didn't think it would be smart to try to drive down on Friday and run a marathon on Saturday. And honestly, I thought that if things went really, really bad I didn't want to be on vacation and be absolutely miserable. </div><div style="font-weight: normal; "><br /></div><div style="font-weight: normal; "> We jumped in the car on Saturday nite, the 11th, at about midnite and headed out. The drive was uneventful. We were very fortunate. We hit a little bit of snow in the mountains outside of Asheville, NC at about 4:30 am. but we made it through safely. I love driving all nite. I'm not sure why I do, but it is something that I seem to have the ability to do well. I've been doing it since my college days and have driven as long as 23.5 hours straight with no sleep. Of course, doing that at 22 years old versus 43 years old is quite different, but I can still do it. I guess I use it a yardstick for my youthfulness. I guess once I get to the point where I can't drive all nite, I know that I've gotten old. </div><div style="font-weight: normal; "><br /></div><div style="font-weight: normal; "> We arrived in North Myrtle Beach at around 10:00 am and it was beautiful. Check out this amazing picture that I took from our 3rd</div><a href="http://3.bp.blogspot.com/-GNEe6nwD-DE/T0Kll-br3FI/AAAAAAAAAMg/6PNJ7bPmINk/s1600/Beach%2BPic%2BDay%2B1.JPG" style="font-weight: normal; "><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 320px; height: 320px;" src="http://3.bp.blogspot.com/-GNEe6nwD-DE/T0Kll-br3FI/AAAAAAAAAMg/6PNJ7bPmINk/s320/Beach%2BPic%2BDay%2B1.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5711309349292072018" /></a> floor balcony. Pretty amazing huh? I mean <div style="font-weight: normal; ">seriously. If you're going to run a marathon</div><div style="font-weight: normal; ">can you imagine a more beautiful place to run</div><div style="font-weight: normal; ">one? Ok. Maybe there is a more beautiful</div><div style="font-weight: normal; ">place but after running in 20-30 degree weather</div><div style="font-weight: normal; ">for months I was so thrilled to see sun and beach</div><div style="font-weight: normal; ">and ocean. There is just something about the</div><div style="font-weight: normal; ">sound of the waves crashing in the surf that</div><div style="font-weight: normal; ">just absolutely relaxes me. Once I stepped out</div><div style="font-weight: normal; ">on the balcony and got this view I knew that </div><div style="font-weight: normal; ">we had made a great decision to do this. </div><div style="font-weight: normal; "> </div><div style="font-weight: normal; "> The weather for the week really was turning</div><div style="font-weight: normal; ">out to be perfect. It was in the upper 50's to low</div><div style="font-weight: normal; ">60's all week and there was only a day or two </div><div style="font-weight: normal; ">with rain forecast. The weather for Saturday's</div><div style="font-weight: normal; ">race was going to be mid-50's with clouds and a </div><div style="font-weight: normal; ">slight chance of rain. I was happy with that for</div><div style="font-weight: normal; ">sure.</div><div style="font-weight: normal; "><br /></div><div style="font-weight: normal; "> I thought that going to the beach for a whole week before the race might be a problem because I would be on vacation and would be tempted to let loose and eat bad stuff and drink a few beers. But honestly it worked out very well. We had a full kitchen in the condo and went grocery shopping the very first day we were there. We bought all the healthy stuff that we normally ate at home and cooked in the condo quite a bit. We also saved a TON of money by doing that but that is a topic for some other blog. </div><div style="font-weight: normal; "><br /></div><div style="font-weight: normal; "> I was also able to get in my last 2 training runs while I was at the beach. I was supposed to do my last "long run" on Saturday before we left but the weather in Kentucky was awful. It had snowed and was icy and very, very windy. I knew that in just a day I was going to be at the beach so I decided to wait to do the long run. I'm so happy that I did. I ran from North Myrtle Beach up Ocean Blvd. to Cherry Grove. I ran to the pier and actually ran out to the end of the pier. It was so amazingly beautiful. I felt so alive. I was out there by myself surrounded by the ocean and I could not have been happier. Now that beat the heck outta running in 20 degrees in Kentucky. I got my last 3 mile run in on Tuesday and that was all. I was done. The training was done and I felt ready to run my race. </div><div style="font-weight: normal; "><br /></div><div style="font-weight: normal; ">On Wednesday I knew that I needed to get my "BEAST" shirt done. <a href="http://1.bp.blogspot.com/-MHLByKhC0hU/T0KqBU0Xo5I/AAAAAAAAANE/EZbf1bry774/s1600/Beast%2BShirt.JPG"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 320px; height: 320px;" src="http://1.bp.blogspot.com/-MHLByKhC0hU/T0KqBU0Xo5I/AAAAAAAAANE/EZbf1bry774/s320/Beast%2BShirt.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5711314217204163474" /></a>For the Iron Horse I had special ordered the shirt from Nike but I didn't want to spend that much again. So I found a great Nike Dri-fit shirt on Zappos.com and ordered it a couple of weeks before the race. I took the shirt with me and my wife found a place at the mall that did printing. We took it down there and I was a little worried at first because the lady said the shirt had to have some cotton in it to make the letters stick. Well Dri-fit has no cotton. She gave it a shot and it actually worked. Whew! I can't run without my BEAST shirt. Ha! You can see how cool it is. Well I think it's cool. And the 12 stands for 2012. I just thought that made sense instead of randomly making up some number to add to it. So with the final runs knocked out and the shirt ready, I felt like I was ready to go.</div><div style="font-weight: normal; "><br /></div><div style="font-weight: normal; "> On Thursday we headed down to the Myrtle Beach Convention Center for the expo. <a href="http://2.bp.blogspot.com/-chGZqg0-_h4/T0Kol80OCRI/AAAAAAAAAMs/qFTyEzvmh-o/s1600/MB%2BMarathon%2BMagenta%2BRace%2BShirt.JPG"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 320px;" src="http://2.bp.blogspot.com/-chGZqg0-_h4/T0Kol80OCRI/AAAAAAAAAMs/qFTyEzvmh-o/s320/MB%2BMarathon%2BMagenta%2BRace%2BShirt.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5711312647392987410" /></a>I had never been to a race expo before so this was quite an experience for me. I picked up my swag bag, my bib and my race shirt. As you can see, the race shirt was magenta. I was not too thrilled about the color and I seriously doubt that I will ever wear this shirt. But I love the logo. I wish they had made it in a black race shirt. I was so happy with my bib though. I forgot that I had requested "BEAST" on the bib so when I got it out of the swag bag I just had to laugh. I took this picture and posted it on Facebook to see what kind of reaction it would get. Amazingly no one said anything negative about the shirt color. I was shocked. I have the best DailyMile/Twitter/Facebook friends in the world. Either that or they all just lie to me and don't tell me the truth. Either way I'll take it. </div><div style="font-weight: normal; "><br /></div><div style="font-weight: normal; "><br /></div><div style="font-weight: normal; ">At the Expo I had hoped to meet a young lady named Lily Embury who is from Lexington as well. I had seen a story about her a few weeks ago on the local NBC affiliate, WLEX. Lily is 10 years old and was training to run her first half marathon. That alone is absolutely amazing, but what really makes her so awesome is the fact that she was also fundraising to raise money for children with Muscular Dystrophy. She was raising money to send kids with MD to summer camp. And the even more amazing thing is that Lily herself has MD. And although I missed meeting her at the Expo, I knew that somehow our paths would cross. And indeed they did. But more on that later. To read more about Lily you can click here: <a href="http://www.lex18.com/news/making-a-difference-watch-lily-run/#.T0KsShxPoOY.blogger" style="font-size: 100%; ">Making A Difference: Watch Lily Run | LEX18.com | Lexington, Kentucky</a></div><div style="font-weight: normal; "><br /></div><div style="font-weight: normal; ">Prior to the race, I spent several days watching the local NBC affiliate, WMBF. They were covering the marathon and were going to be doing live coverage of the marathon. I thought they might be interested in my story so I Tweeted one of the news anchors and sent her a link to my story that was recently on Huffington Post. (Link: <a href="http://www.huffingtonpost.com/2012/01/30/weight-loss-success-mark-d-rucker_n_1224275.html" style="font-size: 100%; ">http://www.huffingtonpost.com/2012/01/30/weight-loss-success-mark-d-rucker_n_1224275.html</a>) The next day she sent me a message and told me that she had passed my story on to another reporter. The reporter contacted me later that day and then drove up to meet me and Annita at the condo on Friday. I haven't done a TV interview in a long time and although I've shared my story in print format several times, this was my first time doing it for a TV interview. I was a little nervous but very excited as well. The reporter, Sean Maginnis, did a great job and I was so honored to have my story shared as part of the marathon coverage. You can check out the story here: <a href="http://www.wmbfnews.com/story/16966930/kentucky-man-loses-100-lbs-and-runs-marathon" style="font-size: 100%; ">http://www.wmbfnews.com/story/16966930/kentucky-man-loses-100-lbs-and-runs-marathon</a>.</div><div style="font-weight: normal; "><br /></div><div style="font-weight: normal; "><b>THE RACE</b></div><div style="font-weight: normal; "><b><br /></b></div><div style="font-weight: normal; ">It was race day. The race was going to start at 6:30 so I knew that I needed to get up at 4:30 so I could eat, get ready, and have plenty of time <a href="http://3.bp.blogspot.com/-pIdBpeZJV98/T0KuR62rxlI/AAAAAAAAANQ/MgA9hmQOk_E/s1600/My%2BHappy%2BBreakfast.JPG"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 239px; height: 320px;" src="http://3.bp.blogspot.com/-pIdBpeZJV98/T0KuR62rxlI/AAAAAAAAANQ/MgA9hmQOk_E/s320/My%2BHappy%2BBreakfast.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5711318900338837074" /></a>to get to the event. I'm not the best at getting up early so I really struggled with getting up. But once I was up and going I felt really good. I made my usual pre-race breakfast of Nutella on whole wheat toast, a banana, and water. I have found through trial and error that this really works well for me and doesn't cause any issues for me during the race. Don't you like the way that my breakfast is smiling at me? It just looks so happy. How could you not have a great race when you start the day with such a happy breakfast, right?</div><div style="font-weight: normal; "><br /></div><div style="font-weight: normal; ">I got all my stuff packed the nite before so all I had to do after breakfast was to shower and get dressed. I was starting to get the jitters but then I just stopped, took a few deep breaths, and relaxed. It was really strange how calm I felt. It was nothing like I felt before the Iron Horse. I'm not sure what was different but it really was. I really felt like I was ready to run and as long as I did my best I really wasn't concerned with the end result. I wanted to finish and that was really all that I wanted to achieve. </div><div style="font-weight: normal; "><br /></div><div style="font-weight: normal; ">So we took off for the venue about 5:30. We had driven the course on Thursday nite so we knew where we needed to go and where to park. As we pulled into Broadway at the Beach I felt so much excitement. I got out of the car and saw all of the people and could hear the music pumping already. It was still dark and in the low 40's but my adrenaline was going and I felt really strong. <a href="http://4.bp.blogspot.com/-BGBE2gzoSLs/T0Kw_ubNACI/AAAAAAAAANc/x9kT1TinmPA/s1600/5-30%2BPace%2BFlag.JPG" style="font-size: 100%; "><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 239px; height: 320px;" src="http://4.bp.blogspot.com/-BGBE2gzoSLs/T0Kw_ubNACI/AAAAAAAAANc/x9kT1TinmPA/s320/5-30%2BPace%2BFlag.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5711321886299586594" /></a></div>I made my way over to the marathon starting area and instantly I knew right were I needed to be. Yeah. If they'd had a 6:00 hour flag I'd have headed there. But Annita was with me and we had a LOT of fun watching all of the runners getting ready. The half marathoners were right beside us and it occurred to me that I could probably see Lily over there. I figured there certainly wouldn't be too many 10 year old girls lined up to run the half. And I was right. Within just a few minutes I was able to see here and I went over and said hello. She was with her grandparents (her parents were also running the half-her dad is part of the National Guard running team). She was a little bashful but it was so awesome to get to meet her and wish her good look. And just so you know she is still raising money to send kids to MD camp this summer. Please read her story and find her page on Facebook. You can find information on how to donate there. What a pint-sized inspiration she is. <div style="font-weight: normal; "><br /></div><div style="font-weight: normal; "><br /></div><div style="font-weight: normal; ">At about 6:15 they had a guy sing the National Anthem. He messed up the lyrics and started all over. I've never witnessed that before.<a href="http://1.bp.blogspot.com/-rFUSATZLYxs/T0KzGpYCn8I/AAAAAAAAANo/Scb7fDxfMYw/s1600/Pre-race%2BThumbs%2Bup%2Bpic.JPG"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 238px; height: 320px;" src="http://1.bp.blogspot.com/-rFUSATZLYxs/T0KzGpYCn8I/AAAAAAAAANo/Scb7fDxfMYw/s320/Pre-race%2BThumbs%2Bup%2Bpic.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5711324204226486210" /></a> I hoped that his </div><div style="font-weight: normal; ">messing up wouldn't be an omen for things to come. Ha! But</div><div style="font-weight: normal; ">he sang it through on the 2nd attempt and did a great job.</div><div style="font-weight: normal; ">I'm sure he, like most of us, was extremely nervous. So shortly after he finished the gun sounded and the wheelchair racers took off. For a moment I'd forgotten about them going off first and I thought "Why'd they start early? I'm not ready!" It's so funny the things that you think about when you're waiting. But soon after that the gun sounded again and we were off. Well, all of the fast people were off. I was at the back of the pack just slowly walking toward the start line. It was like being on a roller coaster. As you start climbing that 1st big hill you get that feeling and you think "I don't want to do this." Then you realize it's too late. And it was. I was there. I was going. It was too late. It was time to put all of the training that I had endured to the test. To push myself above and beyond all that I thought was ever possible. I was going to actually do it! I was going to run a MARATHON!!</div><div style="font-weight: normal; "><br /></div><div style="font-weight: normal; ">As we took off I had to chance to talk to a few people here and there. It's really funny when you're running how many people want to chat. I really don't mind. I actually quite enjoy it. So I had several quick, but nice, conversations in the first mile. </div><div style="font-weight: normal; "><br /></div><div style="font-weight: normal; ">As we hit the 2nd mile the sun was starting to break through and it was getting lighter. It was a beautiful morning. I felt so good. I had my pockets full of GU gels and had my Simple Hydration water bottle tucked into my shorts and I was good to go. </div><div style="font-weight: normal; "><br /></div><div style="font-weight: normal; ">At Mile 2 there was a water station and I noticed that Lily and her grandmother were standing in line to get some water. I thought about saying "hi" but I was ready to run. I continued on. Shortly thereafter Lily, yes the 10 year old little girl. passed me with her grandmother. I had to laugh. I thought that was awesome. </div><div style="font-weight: normal; "><br /></div><div style="font-weight: normal; ">It was fun to listen to all of the conversations going on around me. It's so funny what people talk about. I also thought it was so funny how much clothing people were stripping off and throwing on the side of the road. Hats, gloves, toboggans, shirts, jackets, arm warmers, sweatshirts. Just about anything you could imagine. I'm shocked that I didn't see any pants or shoes! </div><div style="font-weight: normal; "><br /></div><div style="font-weight: normal; ">The spectators were awesome as well. As we ran there were so many people out early to cheer us on. Cowbells and whistles and noisemakers. It was so much fun. And the race was set up very well too. There were water stops every 2 miles. They had water and Powerade. That was great to know that every 2 miles I could hydrate as needed. </div><div style="font-weight: normal; "><br /></div><div style="font-weight: normal; ">It was somewhere around Mile 4 that I really feel like my purpose for running this marathon began to be revealed to me. As I ran, somehow I struck up a conversation with a woman who was running her first half marathon. She was in her 40's like me and had not been running for very long. The more we ran the more we talked. I actually lost myself in our conversation and the miles just went by. She told me that she had several running buddies who were there with her but that they were all faster than her and that she usually ends up at the back of the pack. Ha! Boy did that sound familiar. We had a comfortable pace and several times she told me "please don't slow down for me. Go run your race." It was like she didn't believe me when I told her that I was very happy with the pace. We continued on and ran more and more. I told her about my weight loss and about all of the exciting things that were happening with my story. I had so many people along the race course yell out "Go BEAST! I saw you on TV!" Even other runners were saying that. It was so amazing and it encouraged me so much. And all the while my only focus was to run with Gwyn and help her get to her goal. It became my mission. So we ran. And we ran. </div><div style="font-weight: normal; "><br /></div><div style="font-weight: normal; ">As we approached the turnoff spot for the half marathoners to head toward their finish line, I realized that we were almost at Mile 12. Gwyn was going to make it. And I assured her that she would. As the race volunteers pointed us into our separate lanes she started to cry. And for a moment I felt overcome with emotion. I gave her a HUGE hug and told her that she was going to make it and that I was SO happy for her. She wished me well and I continued on my way. It was so sweet because she was worried about me not having anyone else to run with for the rest of the way. I assured her that I would be fine. </div><div style="font-weight: normal; "><br /></div><div style="font-weight: normal; ">It's so funny how God puts you in certain places at certain times. And for as much as Gwyn felt like she needed me to be there to help her get through, I needed her just as much to take my mind off of the running. I was enjoying the race and it was because of our conversation. I know God put her there just for me. And he put me there for her. And after that realization I honestly didn't care where I finished. I knew that my purpose had been served and I felt awesome. And Gwyn if you read this thank you for everything. And congratulations. You are now a marathoner!!!</div><div style="font-weight: normal; "><br /></div><div style="font-weight: normal; ">After the split I was just thinking about all that we had talked about and I was lost in thought. I looked over to my left and there was my beautiful, sweet, wonderful <a href="http://3.bp.blogspot.com/-bHk9RM1Xh2I/T0K60R2hF3I/AAAAAAAAAN0/B6VnBOpNFyU/s1600/Go%2BBEAST%2BSign.PNG"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 213px; height: 320px;" src="http://3.bp.blogspot.com/-bHk9RM1Xh2I/T0K60R2hF3I/AAAAAAAAAN0/B6VnBOpNFyU/s320/Go%2BBEAST%2BSign.PNG" border="0" alt="" id="BLOGGER_PHOTO_ID_5711332684767238002" /></a>wife standing on the sidewalk with a little sign that said "Go BEAST". She felt so bad after we had watched "Spirit of the Marathon" the nite before and realized that she hadn't made a sign. So after the race started she found a little shop and made a sign just for me. Isn't this just an awesome sign? And it couldn't have come at a better time for me. I did kinda feel all alone there for a few brief moments and this was just the lift that I needed to keep on truckin'.</div><div style="font-weight: normal; "><br /></div><div style="font-weight: normal; ">So the next few miles were just time for some self-reflection. I thought a lot about where I had been only a year ago and all of the changes that I have been through. It was such a great time for me. I started thinking about all of the things that I want to accomplish in the future. And I just couldn't stop smiling when I thought about all of the possibilities and the exciting things that lay ahead in life for me. </div><div style="font-weight: normal; "><br /></div><div style="font-weight: normal; ">As I got to about Mile 15 one of the guys from the Idiots Running Group on Facebook was standing on Ocean Blvd. He was yelling and screaming for me and took a picture of me. He also had doughnuts. Now I never thought that I'd eat a doughnut during a race but I was SO hungry so I grabbed one and took off. I enjoyed that very much. Thanks Rob! That was awesome man. It was kinda funny though because as I continued running a little old couple was standing not much further down the road and yelled "Go BEAST! We saw you on TV! Great job losing all of that weight!" I smiled and laughed and said "yes and doughnuts were a big part of it." They laughed as did I. That was pretty funny.</div><div style="font-weight: normal; "><br /></div><div style="font-weight: normal; ">I was still feeling pretty hungry as I got close to Mile 16 but I knew there was going to be food. At least there was supposed to be. But as Mile 16 came and went I realized there was no food. There were a lot of orange and banana peels on the ground. I was not too happy about that. And I think I let that get to me a little bit. I kept on running but I really felt like I was starting to run out of steam.</div><div style="font-weight: normal; "><br /></div><div style="font-weight: normal; ">As i got close to Mile 17 I had a wonderful thing happen. I saw a woman standing on the side of the road. She appeared to be in her mid-30's and was overweight. She had 2 children with her and an older woman who I assumed was her mother. As i got closer she started cheering "Go BEAST!" I smiled and gave he the "thumbs up" and said "thank you" as I had to many people on the route who had cheered for me. But as I got to her she said "I saw your story on TV and you are my inspiration. I know that if you can do it then I can too!" I was elated. My heart jumped for joy to hear that. I can't even express in words what it meant to me to hear her say that. </div><div style="font-weight: normal; "><br /></div><div style="font-weight: normal; ">At about Mile 18 I finally made it off of Ocean Blvd. and headed into a little subdivision. It was here, at about Mile 18.5, that the wheels came off. My hips locked up and it was almost impossible for me to move my legs forward. I slowed to a walk but was determined to keep going. I would jog for short periods and then walk. I knew that I was going to just have to pace myself if I wanted to finish the race.</div><div style="font-weight: normal; "><br /></div><div style="font-weight: normal; ">A little after Mile 22 I hit the 2nd food station and there were lots of bananas left. I was in heaven. I had some Powerade and 2 bananas. I'm probably the only person who gained weight during the marathon. Ha! Ok. I didn't gain weight but it felt so good to get some solid food. That was enough to get me back on to running again so I took off. I would stop and walk a little and then run some more. </div><div style="font-weight: normal; "><br /></div><div style="font-weight: normal; ">And then I saw the Mile 25 flag. I knew that I was going to finish. I felt overcome with emotion. I didn't cry but I wanted to. I just started jogging and wanted to finish strong. As I approached the last quarter mile I noticed a guy taking my picture. It was a guy from DailyMile who had come out at the request of 2 of my friends to support me. Thank you Logan for coming out and waiting for me. Man you helped me get that last bit done. And thank you Nora and Andrea for sending him out. You guys are awesome!</div><div style="font-weight: normal; "><br /></div><div style="font-weight: normal; ">And after Logan and I parted ways I could see the orange chute guiding me to the finish. I took off. Not running fast, but running faster than I had for a few miles. As I rounded a corner I could see the finish line. I could hear the announcer and the cheering of the fans who were still there. As I approached the finish line I could hear the announcer say "Number 1488 The BEAST". And I couldn't help but smile. I could see my wife just past the finish line videotaping me. I was thrilled. I know I ran over to her and said something into the camera, although I didn't know exactly what, and I gave her a big hug. Here's the video. </div><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dyQ4OQekfsSM6Z3i3AEs6Gsmzr1DvJ6_tc93nlHl5EZHkcumlGjnzBq4FT2HWBMpoRS6_fxV2jcg2UKEf-N0A' class='b-hbp-video b-uploaded' frameborder='0'></iframe> She handed me my chocolate milk and I stumbled over to get my medal. I was so happy to get that hunk of metal. Check out how happy I am.<a href="http://4.bp.blogspot.com/-YWTzaqdnyJ8/T0LMT0AgzGI/AAAAAAAAAOA/xsOuLo6i8Cs/s1600/photo.PNG"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 213px; height: 320px;" src="http://4.bp.blogspot.com/-YWTzaqdnyJ8/T0LMT0AgzGI/AAAAAAAAAOA/xsOuLo6i8Cs/s320/photo.PNG" border="0" alt="" id="BLOGGER_PHOTO_ID_5711351918209584226" /></a> I wore that medal all the way home, out shopping with my wife afterward, to the after party, and then out to dinner. I wore it so long that the ribbon actually chaffed my sun-burned neck. Ha! But I was not going to take that thing off. I worked pretty hard to earn it and wanted to show it off.<div style="font-weight: normal; "><br /></div><div><b>POST RACE</b></div><div><br /></div><div>After the race, I went to the food tent. I had a two doughnuts and two cups of chicken noodle soup. Yup. Chicken noodle soup. A guy at the finish told me that they eat it all the time at Ironman comps and that the sodium is just as good as having an IV. And even though it was in the mid 60's I grabbed a cup of it and then grabbed another. It was very tasty. </div><div><br /></div><div>I had to walk about half a mile back to the car. It was so tough to walk but I think in the long run it was best for me. After we got back to the condo I had a beer and hit the hot tub. That felt awesome. Then I got cleaned up and took my wife out to do a little shopping. She is so amazing and such a trooper to put up with all of this stuff so I wanted to show her my appreciation so I got her a little bling. I figured since I got my bling she deserved some too. </div><div><br /></div><div>After that we went to the after party at the House of Blues. I was<a href="http://1.bp.blogspot.com/-d_4B0L-zIxk/T0LOotcCHvI/AAAAAAAAAOM/sOICjw_9rMY/s1600/Picture%2Bof%2BLily"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 213px; height: 320px;" src="http://1.bp.blogspot.com/-d_4B0L-zIxk/T0LOotcCHvI/AAAAAAAAAOM/sOICjw_9rMY/s320/Picture%2Bof%2BLily" border="0" alt="" id="BLOGGER_PHOTO_ID_5711354476246474482" /></a> so happy to get to meet Lily's parents at the party. We talked for some time about Lily and what she has accomplished. I just can't say enough about how much she inspires me. And look at that picture. Is she not just the cutest thing? Look how proud she is and deservedly so. Awesome job Lily! I'm so proud of you. </div><div><br /></div><div>So after the party we went out to dinner at a local seafood place and I got, of all things, a bacon cheeseburger. Go figure. But that was the tastiest cheeseburger I think I've ever had. </div><div><br /></div><div>After dinner we went back to the condo and packed up. I was sad to be leaving but I still couldn't stop smiling. I felt like I had a HUGE secret that no one else knew about but one that I wanted to share with everyone. </div><div><br /></div><div>And today I was able to s<a href="http://2.bp.blogspot.com/-9x0ETazxzLk/T0LPf42OVhI/AAAAAAAAAOc/pEEB0C4pNUQ/s1600/Car%2BStickers.JPG"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 320px; height: 320px;" src="http://2.bp.blogspot.com/-9x0ETazxzLk/T0LPf42OVhI/AAAAAAAAAOc/pEEB0C4pNUQ/s320/Car%2BStickers.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5711355424201922066" /></a>hare that secret with everyone when I went out and made it official. I'm not sure what it is about these stickers but I really look forward to putting them on the car. </div><div><br /></div><div><b>WHAT I LEARNED</b></div><div><b><br /></b></div><div>Well I guess I could say the obvious: that I learned that I can push myself and achieve things that I once thought was impossible. I think everyone who completes a marathon can say that. But I did learn some things that will help me in future races. First of all I need to remember to buy new shoes a couple of weeks out from the race. I realized as I was struggling with my hip issues that the shoes that I was wearing were the same ones that I wore for my half marathon almost 4 months ago. I am very hard on shoes. I needed more support. I think that is why I had problems with my hips. Second, I learned that running a race is about having fun. For me running and racing are not about being the best. It is about the experience. I got more out of meeting Lily and running with Gwyn than I did from crossing the finish line. I know that sounds crazy but it is really how I feel. Finally, I learned that I have some pretty amazing friends. Once I finished the marathon I started checking my social media pages. I over 50 mentions on Twitter, over 50 comments and posts on Facebook, and almost as many comments on DailyMile. I still can't get over the outpouring of support that I have received from all of you. Thank you all so much. </div><div><br /></div><div>Now it's on to the Ironman! </div>Mark D. Ruckerhttp://www.blogger.com/profile/05289213614516834218noreply@blogger.com5tag:blogger.com,1999:blog-7536266594299866966.post-4045135832464222402011-11-22T12:51:00.003-05:002011-11-22T13:40:04.379-05:00Inspiration: It's All Around You<div style="text-align: justify;"> I think that one of the greatest things about my recent journey is when someone tells <i>me</i> that I'm an inspiration to them. When I started this journey in February I wanted to get healthy, but I also hoped that along the way I'd be able to encourage and inspire others as well. So when I hear those words come from another person "<i>you inspire me</i>" I am both thrilled beyond imagination and yet fearful at the same time. It is hard to explain that dual feeling. I think the excitement is easily understood, but I guess the fearful part may seem strange. I guess a lot of that goes back to who I <i>used</i> to be. </div><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><span class="Apple-tab-span" style="white-space:pre"> </span>As a younger man, I was always quite impressed with myself and I wouldn't hesitate to tell you how wonderful I was. I was a legend in my own mind. Over the past 4-5 years, my life has changed so dramatically (changes for which I am eternally grateful) and I always try to approach life with a sense of humility. So now when someone tells me that I inspire them I think there is still that brief moment of<i> </i>fear inside of me that the egomaniac that once was there will rear his ugly head (or ego). I have found that if I approach every situation now with a sense of humility I am able to keep the egomaniac on lock down. I guess that may be counter to what culture teaches us today, but it is now just who I am and I like this person SO much better.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><span class="Apple-tab-span" style="white-space:pre"> </span>Recently, I've been thinking about what it is that inspires me. And I started to think about all of the people in my life who are a source of inspiration to me. I noticed that it's not people who are in the news, or who make a lot of money, or who are superstars, but rather, its people, everyday people, like me and you. People who believe in what they are doing and who achieve true success at their endeavors through hard work, but who are also very humble in their approach. </div><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><span class="Apple-tab-span" style="white-space:pre"> </span>One person who comes to mind regularly is my friend, Anita Mills. Anita and I grew up together in the same hometown. We played Little League baseball together and graduated from the same high school together. We lost touch after high school but like many people we reconnected on Facebook. Anita, like me, was overweight for most of her life. A couple of years ago, she decided to do something about it. So she asked her Doctor for some advice and he gave her 4 simple rules to follow. Anita followed those steps and has since lost <b>240 pounds!!!!!</b> Yes! I said 240 pounds. She did all of this with no pills, or shakes, or surgery. Just common sense eating habits and exercise. </div><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><span class="Apple-tab-span" style="white-space:pre"> </span>Anita kept her journey private until she had lost most of her weight. Her Doctor recommended that she do that. But once she lost the weight, she told everyone. And I am so happy that she did because after I saw her amazing transformation on Facebook I reached out to her. I wanted to know how she did it. She shared her journey with me. I was <i>SO</i> inspired. I wanted to be healthy too. At the time I weighed 365 pounds and I felt like I was destined to a life of being overweight and, most likely, an early death as a result. But Anita's story gave me hope. So her inspiration, coupled with my desire to get healthy. pushed me to the make the decision to get healthy. </div><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><span class="Apple-tab-span" style="white-space:pre"> </span>Anita is just a regular person. Although I think she's beyond amazing for what she has accomplished she didn't have a magic pill to make it happen. She just worked hard and stayed determined. That is what inspires me about her story. </div><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><span class="Apple-tab-span" style="white-space:pre"> </span>So now when people tell me that I inspire them, I truly just feel like I'm paying it forward. I'm just passing on the inspiration that I got from my friend, Anita. You've heard of the "Butterfly Effect"? I call this the "Anita Effect". I can't help but smile to think about all of the lives that will be changed because of her story. </div><div style="text-align: justify;"><br /></div><div style="text-align: left;"><span class="Apple-tab-span" style="white-space:pre"> </span>You can read more about Anita here: <a href="http://www.cnn.com/2011/HEALTH/04/22/weight.loss.anita.mills/index.html">http://www.cnn.com/2011/HEALTH/04/22/weight.loss.anita.mills/index.html</a></div><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><span class="Apple-tab-span" style="white-space:pre"> </span>Another person who I've recently had the privilege to get to meet is a young lady by the name of Lisa Broome-Price. Lisa is a very quiet, unassuming person. She always has a kind word, or a smile for you, and she is the type of person who just always makes you feel comfortable around her.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><span class="Apple-tab-span" style="white-space:pre"> </span>Lisa is also a runner. Not a runner like I try to be, but a <i>runner. </i>Lisa ran her first half marathon in April of this year. That, in an of itself, is quite an accomplishment. She ran the 13.1 mile course in a time of 2 hours 49 minutes and 28 seconds. That is a pace of 12:56 minutes per mile. And while that is a great time for anybody running her first half marathon, Lisa wanted to improve. She wanted to be better at running. So Lisa spent the Spring and Summer training with a local running group, John's Striders. She lost weight and spend countless hours pounding the pavement logging her miles. Lisa ran her 2nd half marathon on October 23rd. She ran this half marathon in a time of 2 hours 1 minute and 19 seconds. That is an average pace of 9:15 per mile!</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><span class="Apple-tab-span" style="white-space:pre"> </span>In only a matter of 6 months, Lisa was able to cut over 3 1/2 minutes off of her pace. In running terms that is beyond amazing! For her achievement, Lisa was named as the 2011 Most Improved Runner of the Year, an award that was well deserved.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><span class="Apple-tab-span" style="white-space:pre"> </span>I have actually had the pleasure of getting to run with Lisa. Well actually, it was more like I had the pleasure of meeting Lisa and then watching her run into the distance as I struggled along at my 12 minute per mile pace. But Lisa inspires me! Seeing what she has done inspires me to keep running. I know that with hard work and determination that I can be faster too. I can be a better runner like Lisa. There was nothing special about Lisa as a runner when she started her journey. She was an ordinary person just like you and me. She didn't have magic, winged shoes that made her go faster. She simply focused on what she wanted to achieve, worked hard, and made it happen (and then some). That inspires me beyond words.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><span class="Apple-tab-span" style="white-space:pre"> </span>You can read more about Lisa here: <a href="http://www.runthebluegrass.org/2011s-race/the-bluegrasss-most-improved-runners-of-the-year-award-2011">http://www.runthebluegrass.org/2011s-race/the-bluegrasss-most-improved-runners-of-the-year-award-2011</a></div><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><span class="Apple-tab-span" style="white-space:pre"> </span>These are just a couple of examples of the people in my life who inspire me. There are so many people out there who inspire me on a daily basis. Take the time and look around sometime at all of the amazing people who are out there doing absolutely amazing things. You may be surprised at some of the heroes that are in your life every day. Look for that inspiration from others, seek it out, use it to achieve your dreams, and then pay it forward to the next person. You never know what amazing things might be accomplished by someone else who once told you "<i>you inspire me"</i>.</div>Mark D. Ruckerhttp://www.blogger.com/profile/05289213614516834218noreply@blogger.com1tag:blogger.com,1999:blog-7536266594299866966.post-84736155848487513582011-10-03T11:14:00.012-04:002011-10-04T12:36:31.787-04:00RJ Corman Duathlon Race Report<span class="Apple-tab-span" style="white-space:pre"> </span>I have to admit that I am not a runner. I really don't even like running. It may be because I'm still overweight, or maybe it's just because I'm older, but I really find it to be quite tedious. But I really want to be an Ironman. Not sure why I have that obsession but I do. It's like when I was 16 years old and I decided that I wanted to be an attorney. I didn't know any attorneys, but I decided that's what I wanted to do. And guess what? Yup. I'm an attorney. <div><br /></div><div><span class="Apple-tab-span" style="white-space:pre"> </span>So as part of my training to be an Ironman, I have my little "checklist" of running things that I need to accomplish. I started with the 5K, then the 10K and I am now training for my 1st half-marathon on Oct. 23rd. As part of the training program that I am using, it was recommended that I run a 10K on Oct. 1st. When I started the program I looked around for a 10K that was going to be on Oct. 1. There was one that was in Lexington, but then I saw the RJ Corman Duathlon. I thought "it's 2 5K's so that's a 10K". Of course there would be a 15 mile bike ride in between but I really didn't think that would be a problem. So I signed up at the beginning of August.</div><div><br /></div><div><b>Pre Pre-Race</b></div><div><b><br /></b></div><div><span class="Apple-tab-span" style="white-space: pre; "> </span>To be honest, I really didn't give the Duathlon much thought until the week before. I have been so focused on training for the half marathon over the past few weeks that I really just put it on the back burner in my mind. I had been running 5-6 miles at least 2x a week and had been running longer runs on the weekends, including my first double-digit run of 12 miles. And for cross-training I had been riding my bike 15-20 miles usually 2-3 times each week. In my mind that was enough.</div><div><br /></div><div><span class="Apple-tab-span" style="white-space:pre"> </span>But then I got to the week of the race and I started to panic a little. I hadn't practiced "brick" workouts, which is a combination of two sports done together. Most people will do their bricks like a triathlon. They will ride for whatever distance and then run immediately after. I had not practiced that. At all! I started to panic. Sure I could run a 10K, and I could ride 15 miles, but I started to wonder if I could do them together. </div><div><br /></div><div><span class="Apple-tab-span" style="white-space:pre"> </span>I also started thinking about the road course. I'd never ridden it before. Was it hilly? Was it flat? Was it like the Alpes d'Huez in the Tour de France? I had no idea. All of these terrible thoughts and self doubt started creeping into my head. </div><div><br /></div><div><span class="Apple-tab-span" style="white-space:pre"> </span>On Monday I rode with the Bluegrass Cycling Club with my friend, Jen, and it was great to get out and just stretch out my legs. We kept an easy pace so I didn't overdo it. On Tuesday I ran 6 miles with my running buddies in the neighborhood and had a great time. My legs felt great and my confidence was slowly being restored. On Wednesday I rode with the BCC in Midway, KY and had an incredible ride. I set a PR for my pace over a 20 mile ride and my confidence was through the roof, but my chain came off 3 different times and I was worried about whether that would happen on race day or not. I made some adjustments to the bike but I knew I wouldn't have the chance to get it to the shop before the race. On Thursday I ran 6 miles again with my running buddies, Mona and Karen, and my legs felt pretty tight. I panicked a little about my legs. And then I started thinking about my bike again. I was totally psyching myself out of this race. </div><div><br /></div><div><span class="Apple-tab-span" style="white-space:pre"> </span>On Friday, I sought the advice of some of my friends on DailyMile.com about prepping for the race. I have to give a big shout out to all my DailyMile friends for helping me out and specifically Douglas S., who is an amazing triathlete. He told me to plan my transition out in my head and how to pack everything up. I spent some time Friday afternoon planning everything out. I actually typed out everything that I needed to get ready for the race and also typed out a minute to minute schedule for Saturday morning and set times for everything that I was going to do that morning, from waking up and showering, to leaving for the event. Pretty much minute by minute up to race time. After making my "to-do" list and my calendar, I felt much better. I decided to rest on Friday and we went out to meet some friends for a fundraiser to get my mind off of the duathlon. I was exhausted because I had not slept well on Wednesday and Thursday nites and unfortunately all I could think about was getting myself prepped for the race. So we left the event at about 8 and went home. I took my bike out around the block 3 or 4 times to make sure the chain issue was okay and it was. That was a load off of my mind. I also packed up all my stuff and got my bike on my car. My awesome wife helped me with everything. I was now feeling ready. No more nerves after that. I was ready to race.</div><div><br /></div><div><b>Pre Race</b></div><div><b><br /></b></div><div><span class="Apple-tab-span" style="white-space:pre"> </span>I knew that the bike transition opened at 6:30 and I knew that it was about a 30 minute drive out to Nicholasville, KY where the event was being held so I decided to get up at 4:30 so I would have plenty of time to eat and get ready and get to the race without being rushed. </div><div><br /></div><div><span class="Apple-tab-span" style="white-space:pre"> </span>I woke up when the alarm went off and realized that I had slept through the nite. That was the best news for me. I was sleepy but I could tell that I felt energized from a great nite's sleep. That was just what I needed. I got up and showered and got ready. I had all of my stuff already laying out so I wouldn't wake up my wife and so it would make life much easier. </div><div><br /></div><div><span class="Apple-tab-span" style="white-space:pre"> </span>After I got dressed I headed to the kitchen for my pre-race meal. I am a true believer in peanut butter toast and a banana. That seems to work well for me and it never causes any stomach issues for me. </div><div><br /></div><div><span class="Apple-tab-span" style="white-space:pre"> </span>After I ate, I actually took a few minutes and watched some TV just to relax. I was definitely excited but really wasn't nervous. I had my checklist and my schedule and I was checking everything off as I got it done. If you can't tell I'm definitely a results-oriented person. I love checking things off a list. Something empowering about marking through another item that is done. </div><div><br /></div><div><span class="Apple-tab-span" style="white-space:pre"> </span>After a few minutes of TV I hit the restroom since I didn't want to have any issues at the race and then I woke my wife up to tell her that I was leaving. I knew that she would be out there later but there was no need for her to go out that early. I debated about coffee and ended up stopping at Starbuck's for a doubleshot. I love espresso and I drink lattes every morning. I knew that I couldn't do the race with a latte setting in my stomach but I knew that a doubleshot would sit just fine. It definitely gave me a little boost that I needed. </div><div><br /></div><div><span class="Apple-tab-span" style="white-space:pre"> </span>I got to the race at about 6:20 and there were just a few other cars there. Oh well. I'd be able to get things set up and be ready before it got crowded. I took my bike up to the transition area and got everything set up. After I put my bike on the rack I laid out my beautiful transition mat (which was actually a multi-colored beach towel) and I laid all my stuff out that I would need for the race. I felt pretty good about my set-up especially since I'd never done a multi-sport race with a transition before. </div><div><br /></div><div><span class="Apple-tab-span" style="white-space:pre"> </span>After I got my bike and transition area set up I headed back to my car and on the walk there I realized that my leg warmers were falling down. I don't have running or cycling tights so I thought that I could wear shorts and the leg warmers. It was obvious that the warmers weren't going to stay up as I ran so I took them off an left them in the car. Did I mention that it was about 38 degrees? The coldest morning of the Fall so far. Yikes! I got out of the car and hit the registration tent for my chip and body marking. That was fun. I felt like a triathlete after they marked my number on my right arm and my age on my left calf. It was like a Badge of Honor.</div><div><br /></div><div><span class="Apple-tab-span" style="white-space:pre"> </span>After I was marked I went back to my car. It was still only about 7:00 am and I had a long way to go to race time. It was so cold outside so I cranked up the heat and the Sirius Octane channel and relaxed some more. I also popped two Ibuprofen to ward off any plantar fasciitis pain that might rear it's ugly head during the 5K.</div><div><br /></div><div><span class="Apple-tab-span" style="white-space:pre"> </span>After about 30 minutes in the car I mixed up my pre-race concoction of chia seeds and 4 ounces of water. I'm really becoming a believer in the power of chia seeds, both for hydration and energy. I drank down the chia seeds and decided to get out of the car to acclimate to the weather. It was still about 40 degrees and windy. Not ideal race conditions at all. I decided to wear my Kentucky pullover to stay warm. </div><div><br /></div><div><span class="Apple-style-span" style="white-space: pre;"><span class="Apple-style-span" style="white-space: normal; "> <a href="http://1.bp.blogspot.com/-M7GFKFBWDjg/TondCrOb3NI/AAAAAAAAAG4/XGVQm8G0QZo/s1600/MDR%2BPre-race%2BRJ%2BCorman%2BDu%2B10-1-11.PNG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 213px; height: 320px;" src="http://1.bp.blogspot.com/-M7GFKFBWDjg/TondCrOb3NI/AAAAAAAAAG4/XGVQm8G0QZo/s320/MDR%2BPre-race%2BRJ%2BCorman%2BDu%2B10-1-11.PNG" border="0" alt="" id="BLOGGER_PHOTO_ID_5659297444800486610" /></a><div> </div> <span class="Apple-tab-span" style="white-space:pre"> </span>Annita got to the race about 8:00 am so I went over to talk to her for a few minutes to get my pep talk. She told me to do great and told me how proud of me she was. I needed to hear that. And then she snapped my ceremonial pre-race 'thumbs-up" pic. </span></span>Look how cute I am. Don't I look like I'm ready to run a Duathlon?</div><div><br /></div><div><b>The First Run</b></div><div><b><br /></b></div><div><span class="Apple-tab-span" style="white-space:pre"> </span>So I knew that the first 5k wouldn't be so bad. I knew that I would need to save my energy so I knew that my time would be slow compared to the other runners. And there were some pretty serious triathletes out there. They were decked out, head to toe, in the fancy racing gear. They looked like pro's. And here I was in the back of the small pack at the start line in my fancy Kentucky pullover looking like I was ready to go tailgating. It was a little surreal at that moment but I just kept telling myself that at least I was there and I was going to give it my best shot and that was all that I could do. </div><div><br /></div><div><span class="Apple-tab-span" style="white-space:pre"> </span>They had all of the male duathletes line up first and they sounded the train whistle. Yes. the train whistle. RJ Corman has made huge amount of money in the railroad industry and has a beautiful facility in Nicholasville. So it was only appropriate that we take off to the sound of a train whistle. </div><div><br /></div><div><span class="Apple-tab-span" style="white-space:pre"> </span>Almost immediately I could see the guys in the front blowing up the course. They were out of sight in no time. I picked out a couple of bigger boys and paced myself off of them. And true to my race philosophy I was running dead last. After three minutes I heard the whistle again and I knew that the women had just left. I laughed and wondered how long it would take them to catch me. Sure enough after less that three minutes the lead women caught up to me. In a 5K, or 10K, that might have bothered me, but for some reason I was fine with it. And then I heard a third whistle and I knew that the 5K runners were off. Again, I chuckled wondering how soon it would take the lead runners to catch me. Again after about 3 minutes I heard the guys coming up behind me and "ZOOM!" they were gone. </div><div><br /></div><div><span class="Apple-tab-span" style="white-space:pre"> </span>The course was absolutely beautiful. Mr. Corman built this for his employees to go out and exercise on and it is mostly flat with a few rolling hills, small bridges over little streams, and just mostly beautiful. I kept my slower runners in site and actually passed two of them. That was a little bit of a relief knowing that I might not finish dead last in this event. </div><div><br /></div><div><span class="Apple-tab-span" style="white-space:pre"> </span>I finished the first 5K in a little over 33 minutes which was a great time for me, especially since I was actually trying to take it slow. Then it was time to transition to the bike. </div><div><br /></div><div><b>The Bike Course</b></div><div><b><br /></b></div><div><span class="Apple-tab-span" style="white-space: pre; "> </span>When I got to the race early, I introduced myself to Sam Dick,<a href="http://2.bp.blogspot.com/-CnceD30qQX8/TongtSfVkNI/AAAAAAAAAHA/-tddo5TH8yw/s1600/MDR%2BBike%2BOut%2BRJ%2BCorman%2BDu%2B10-1-11.PNG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="float:left; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 213px; height: 320px;" src="http://2.bp.blogspot.com/-CnceD30qQX8/TongtSfVkNI/AAAAAAAAAHA/-tddo5TH8yw/s320/MDR%2BBike%2BOut%2BRJ%2BCorman%2BDu%2B10-1-11.PNG" border="0" alt="" id="BLOGGER_PHOTO_ID_5659301475429748946" /></a> one of the race organizers. He and his wife own a shop here in Lexington called "Swim Bike Run of Kentucky". Sam is also a local news anchor for one of the Lexington TV stations and is also a cancer survivor. I had never had the chance to meet him before so this was a great time since I was one of the first one's there. As we talked he asked me if I had ridden the bike course yet. I told him that I had not. He told me to take my time and that it was "hilly". I thought, "man please don't tell me that just an hour before the race". But boy was he right. The course was hilly. That was an understatement. Now I love to ride my bike. And I've ridden some nice hills here in Central Kentucky but some of these hills were more than I expected. </div><div> The transition area was about .3 miles from the 5K finish line. So I had to run though a tunnel, under a railroad trestle, and back uphill to the bike area to head out. The wind was whipping and it was cold. I knew though that the riding was more "my thing" so I could catch a few people. </div><div> We started out the tarmac (yes the tarmac) and rode beside Mr. Corman's personal airstrip. That was actually pretty cool. Then we hit the public roads but there were so many Sheriff's Deputies and local police out there directing traffic that I never felt uncomfortable with the traffic. As I rode along in the first couple of miles I was able to pass a few people. Of course I knew that any of the women I passed actually were still 3 minutes ahead because of the staggered start times. But that was ok. I felt my competitive spirit awaken for the first time in years on this ride. I could see people ahead of me and I would tell myself "go get 'em" and I did. </div><div><br /></div><div><span class="Apple-tab-span" style="white-space:pre"> </span>After the first little loop we headed back past the airport strip and I was just talking to all of the volunteers and officers saying "good morning". "thank for volunteering", "stay warm", etc. One of the deputies looked at me as I was topping the little hill that he was working and I had my tongue hanging out acting as though I was already winded. He said "oh that was the easy part. The hard part's coming." I laughed and said "thanks a lot! I'll see you in 40-50 minutes I hope". So it was nice to have people to chat with, even if only for a few moments, to lighten my mood.</div><div><br /></div><div><span class="Apple-tab-span" style="white-space:pre"> </span>As I continued on the course I felt really good. I was riding at a moderate pace but saving my energy for the last 5K run. The course was very pretty as it rolled along the country roads and through the small town of Wilmore. At pone point though we were directed through a residential neighborhood and after about a mile I thought that I had been misdirected. But then I saw more signs and volunteers and I knew I was going the right way.</div><div><br /></div><div><span class="Apple-tab-span" style="white-space:pre"> </span>Then I hit "the Hill'. This was the longest and steepest hill I'd ever climbed. I got about halfway up and for a split moment thought to myself "I'm gonna have to walk this" but at about that time a local, neighborhood dog came bounding down the hill and started barking at me like he was going to devour me. That got me peddling faster and then as I was losing steam a 2nd dog came down for a visit. I thought "how am I gonna run a 5K with a dog bite on my ankle?" but fortunately they only barked, but they gave me the motivation to top the hill. </div><div> <a href="http://1.bp.blogspot.com/-2WbDJzJ6paI/TonmsXa0kZI/AAAAAAAAAHQ/IM7VYff14Ok/s1600/MDR%2BBike%2BIn%2BRJ%2BCorman%2BDu%2B10-1-11.PNG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 213px; height: 320px;" src="http://1.bp.blogspot.com/-2WbDJzJ6paI/TonmsXa0kZI/AAAAAAAAAHQ/IM7VYff14Ok/s320/MDR%2BBike%2BIn%2BRJ%2BCorman%2BDu%2B10-1-11.PNG" border="0" alt="" id="BLOGGER_PHOTO_ID_5659308056642883986" /></a><br /><span class="Apple-tab-span" style="white-space:pre"> </span>All week I'd thought "that's gonna be awesome!" Well I was wrong. The runway wasn't flat. It was concave. So it was an uphill battle in the crosswind up one side and then back up the other. I was starting to feel a little flustered with my riding. I was only averaging about 14 mph which was about 2.5 to 3 mph slower than I anticipated. You can't really tell from the picture here as I got back to transition that I was exhausted. Thank goodness I had another energy gel waiting for me in transition before I had to run again. </div><div><br /></div><div><b>The Final 5K</b></div><div><b><br /></b></div><div><span class="Apple-tab-span" style="white-space: pre; "> </span>After I made it to the dismount area for the 2nd transition I really felt a little "off". Like I said earlier, I had not practiced running after riding so I knew I might have an issue with the whole transition thing. And I did. As soon as I jumped off the bike my legs didn't want to go. I knew that I needed to gt my bike back on the rack and get on to the next 5K but as I was walking my bike back to the rack I felt like I was all over the place. I couldn't figure out what was going on with me. </div> <a href="http://1.bp.blogspot.com/-zIFzUABi4qM/Tonne2XCsZI/AAAAAAAAAHY/AlYUXn_KSRg/s1600/MDR%2BTrans%2B2%2BRj%2BCorman%2BDu%2B10-1-11.PNG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 213px; height: 320px;" src="http://1.bp.blogspot.com/-zIFzUABi4qM/Tonne2XCsZI/AAAAAAAAAHY/AlYUXn_KSRg/s320/MDR%2BTrans%2B2%2BRj%2BCorman%2BDu%2B10-1-11.PNG" border="0" alt="" id="BLOGGER_PHOTO_ID_5659308923941990802" /></a><span class="Apple-tab-span" style="white-space:pre"> </span>As you can see from the picture here I look a little but "out of it". As I was putting my bike back up on the rack though I realized that my rear wheel was bent. I'm not sure what happened but somehow during the ride I bent the rear wheel. I realized, in my slightly less than coherent state, that the bent rim might have had something to do with my slower time and it definitely had something to do with how weird I felt when I was trying to walk my bike back into transition. The rear wheel kept catching on the brake pads and bike frame so it would drag. When I realized that I was a little upset that my bike was messed up but I was just so happy to realize that I wasn't as bad off as what I thought I was. I mean when I was trying to walk with the bike back into transition I really thought something was wrong with me. Ha! What a relief. So with that I shot my lot energy gel of the morning and chased it down with a little bit of water. I was off for my final 5K. Well, not quite. I had to make a pit stop at the port a toilet, but hey, ya gotta do what ya gotta do. <div><br /></div><div><span class="Apple-tab-span" style="white-space:pre"> </span>So after the potty break I was back off for the .3 mile transition to the 5K course. It was much easier this time since it was all downhill. I could feel my left hamstrings tightening up with each stride and my calves were hurting. I knew though that if I could just get out to the course then I'd be ok after a mile. As I ran back to the course I ran by the finish line and there were people who had already finished hanging out and having a good time. Mr. Corman had a HUGE cookout and for everybody and I could smell the burgers and grilled chicken and that motivated me to get going so I could come back and eat!</div><div><br /></div><div><span class="Apple-tab-span" style="white-space:pre"> </span>This run was a lonely one. There were only a few people out on the course. I struggled through the first mile but I kept telling myself that if I could just push through that first mile then my legs would adjust and I would finish. And I knew that I wouldn't finish last. So I pushed and pushed and kept going. And I was right. The more I pushed the better my legs felt. I don't know. Perhaps they were numb at this point, but it seemed easier.</div><div><br /></div><div><span class="Apple-tab-span" style="white-space:pre"> </span>When I hit mile 2 I got to the final water table and there were still volunteers there cheering me on. There was a woman who had been running about 200 feet in front of me the whole race. Once of the volunteers yelled at me "run here down! Go catch her!" And then after I passed I heard him yell "Don't let him catch you!" I cracked up. That was so funny for some reason. I heard her yell back "I won't!" So I yelled up at her and said "You got nothing to worry about!" And after that I realized that I was only a mile out. I was actually going to finish this race without one stop to walk. And that thought lifted my spirits and I kept going. All the tightness and tiredness melted away and I was a new man. I took my pullover off because I wanted to cross the finish line and look good. I felt like a champ!</div><div><br /></div><div><span class="Apple-tab-span" style="white-space:pre"> </span>As I <a href="http://4.bp.blogspot.com/-CdfPY-Yx3SA/Tonq6Z-_p5I/AAAAAAAAAHg/tug5grfeyhM/s1600/MDR%2BCheerleaders%2BRJ%2BCorman%2BDu%2B10-1-11.PNG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 213px; height: 320px;" src="http://4.bp.blogspot.com/-CdfPY-Yx3SA/Tonq6Z-_p5I/AAAAAAAAAHg/tug5grfeyhM/s320/MDR%2BCheerleaders%2BRJ%2BCorman%2BDu%2B10-1-11.PNG" border="0" alt="" id="BLOGGER_PHOTO_ID_5659312695896156050" /></a>neared the last curve of the race I looked to my left and I could see my 2 cheerleaders waving at me: my wife and my great friend, Jen, who rides with me on Monday nites. Jen had worked at the hospital til 4:00 am, went home and got about 2 hours of sleep, and had to be back at work at 1:00 pm Saturday, but she still came out to support me. Now that is awesome! Look at these two beautiful women. I may have been one of the slowest people out there but I can guarantee that I had the best cheerleaders out there hands down. And they were there for the entire race, in the cold, taking pictures and cheering me on. They really kept me going without a doubt. </div><div><br /></div><div><span class="Apple-tab-span" style="white-space:pre"> </span>As I rounded that last curve my wife came over and took my pullover so it wouldn't be wrapped around my waist. Hey everybody wants to look good when they finish a race and you can't do that with a big old sweaty pullover tied around your waist. So Annita took my pullover and Jen snapped my picture as I crossed the finish. I really thought this was the coolest picture because my official time actually did end being 2:32:48.<a href="http://1.bp.blogspot.com/-6bF_x4dYO0s/TonsKm8r1UI/AAAAAAAAAHo/017z5qWLxEU/s1600/MDR%2BFinish%2BRJ%2BCorman%2BDu%2B10-1-11.PNG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 213px; height: 320px;" src="http://1.bp.blogspot.com/-6bF_x4dYO0s/TonsKm8r1UI/AAAAAAAAAHo/017z5qWLxEU/s320/MDR%2BFinish%2BRJ%2BCorman%2BDu%2B10-1-11.PNG" border="0" alt="" id="BLOGGER_PHOTO_ID_5659314073765664066" /></a> She captured the exact moment that I finished. </div><div><br /></div><div><b>Post Race</b></div><div><b><br /></b></div><div><span class="Apple-tab-span" style="white-space: pre; "> </span>I was actually surprised at how good I felt post race. Well at least for the first few minutes. After I crossed the finish line I grabbed a banana and a Gatorade. Within just a few minutes my stomach started cramping and I was freezing. It was still only about 42 and very windy. And I was covered with sweat. My cheerleaders grabbed some food and then we sat down and watched the presentation of the awards. As they were announcing the awards everybody started cheering and I realized that the last duathlete was coming in. It was the guy that I had paced with in the first 5K. I walked down to the finish line and gave him a high 5 and talked to him for a few minutes. He complimented me on my bike riding. He told me that he was trying to keep up with me but after about 3 miles he said I was gone. That made me feel pretty good. I told him thanks for pacing me on the first 5K. So we introduced out wives to each other and the was nice. He actually worked at RJ Corman and had also recently lost a lot of weight as well. It's so cool to meet people like that. </div><div><br /></div><div><span class="Apple-tab-span" style="white-space:pre"> </span>After that I started feeling much better. <a href="http://2.bp.blogspot.com/-WiePtgzbezI/Tont0h-U0sI/AAAAAAAAAHw/NEx7IcoBmCA/s1600/MDR%2BPost-race%2BWith%2BAnnita%2BRj%2BCorman%2BDu%2B10-1-11.PNG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 213px; height: 320px;" src="http://2.bp.blogspot.com/-WiePtgzbezI/Tont0h-U0sI/AAAAAAAAAHw/NEx7IcoBmCA/s320/MDR%2BPost-race%2BWith%2BAnnita%2BRj%2BCorman%2BDu%2B10-1-11.PNG" border="0" alt="" id="BLOGGER_PHOTO_ID_5659315893496500930" /></a>We took a few more pictures <a href="http://3.bp.blogspot.com/-HIKiJNAokFg/Tont-uvFOQI/AAAAAAAAAH4/3qjw_mT0N5o/s1600/MDR%2BPost-race%2Bwith%2BJen%2BRJ%2BCorman%2BDu%2B10-1-11.PNG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 213px; height: 320px;" src="http://3.bp.blogspot.com/-HIKiJNAokFg/Tont-uvFOQI/AAAAAAAAAH4/3qjw_mT0N5o/s320/MDR%2BPost-race%2Bwith%2BJen%2BRJ%2BCorman%2BDu%2B10-1-11.PNG" border="0" alt="" id="BLOGGER_PHOTO_ID_5659316068720916738" /></a>and I had some homemade Vanilla ice cream and then had a grilled chicken sandwich. We stayed for a few more minutes and watched some more awards and then decided to head out. I wanted to get out and watch UK v. LSU. </div><div><br /></div><div><b>What I Learned</b></div><div><b><br /></b></div><div><span class="Apple-tab-span" style="white-space: pre; "> </span>Like every other race I seem to always remember that all I can do is the best that I can do. I'm out there giving it my all and it doesn't matter where I finish. All that matters is that I did it. That sense of accomplishment is amazing. I can't wait to go back next year and crush my time from this year. I'm going to go ahead and throw this out there but next year my time will be 1:50:00 or better. What else did I learn? Relax. Also review the course before the race if you can to get familiar with it. I knew that but just didn't do it. I know that my bike time could have been much better and I know that next year it will be much better. I also learned about transitions. How to set up and just how to do that in general. Now I know for my next multi-sport race what to do and I won't be so nervous about that. I also know that I can cut a lot of time off by making the transitions faster. </div><div><br /></div><div><span class="Apple-tab-span" style="white-space:pre"> </span>Thanks for reading. I hope you enjoyed my Race Summary. Remember: Dream big, but take small steps. You'll get there. Trust me. </div>Mark D. Ruckerhttp://www.blogger.com/profile/05289213614516834218noreply@blogger.com1tag:blogger.com,1999:blog-7536266594299866966.post-45583184763436186962011-09-19T09:46:00.002-04:002011-09-19T10:14:02.994-04:00Overcoming Self SabotageI think that many people understand the concept of what self-sabotage is but very few people ever talk about it. Some of you may have no experience with it and probably won't relate to this blog post. Some of you live with it every day and understand it all too well. Well I'm here to bring this dirty little secret out into the open and address it head on.<br /><br />I am a self-<span id="SPELLING_ERROR_0" class="blsp-spelling-error">sabotager</span>. The first step in recovery is to admit it, right? So there, I've admitted it. I'm cured. Okay, maybe not. Or as Lee <span id="SPELLING_ERROR_1" class="blsp-spelling-error">Corso</span> might say, "Not so fast my friend!"<br /><br />I haven't always been a self-<span id="SPELLING_ERROR_2" class="blsp-spelling-error">sabotager</span>. It seems to be a characteristic that I've managed to fine-tune over the past 15 years. When I was in high school, college and even MBA an law school, I seemed to be the type of person who set a goal and then worked to achieve it. And most of the time I was successful in reaching those goals. But once I got out of school and into the real world something changed. I'm not exactly sure what it was that changed me and I'm not sure that it was one identifiable event, but I changed. And now I struggle with self-sabotage on a regular basis.<br /><br />I guess one of the first things that happened was my divorce. After the divorce I think I felt, for the first time in my life, that I had failed at something. As I said, up to that point I was usually able to set a goal and achieve it. No one ever gets married saying "My goal is to be divorced in 7 years." (Well I think some people go into a marriage with that philosophy but that's an entirely different blog.) With that feeling of failure I think I began to feel that I wasn't worthy of happiness. And that began a downward spiral of self-sabotage. I began to eat and drink to cope with my feelings. I managed to gain so much weight that I was tipping the scales at an impressive 365 pounds. That was up from 205 pounds in 1994.<br /><br />So now that I am working out diligently and eating healthier and am on the verge of losing 100 pounds, everything is better now right? Not so fast, my friend! I still struggle with self sabotage. Here's a perfect example.<br /><br />I am very close to being down 100 pounds now. I knew at the beginning of last week that if I ate right and kept a good exercise routine this week then I would reach that goal on Sunday. But on Saturday my wife and I went to the UK football game. Knowing that I had to run 7 miles on Sunday morning I decided not to drink at the game. That was a good call on my part. But for some reason I found myself eating, a lot, and almost uncontrollably, at times. I have no excuse for it. I told my wife this morning that I felt like there was some type of short circuit Saturday in my thinking pattern. While tailgating I had a beef burrito, a chicken <span id="SPELLING_ERROR_3" class="blsp-spelling-error">quesadilla</span>, a bratwurst, and some cookies. THEN at the game I had a hot dog, peanuts, popcorn, a pretzel and a Sprite!!! I was out of control. And when I woke up Sunday I felt terrible.<br /><br />So what went wrong? To be honest I don't really know. But all I can think of is that my old habit of self-sabotage kicked in on Saturday to prevent me from reaching my 100 pounds milestone on Sunday. For many people that may sound crazy. To many of you, you know exactly what I'm talking about.<br /><br />The key difference now though is that instead of bemoaning my bad behavior all day Sunday and perpetuating the insanity, I recognized that Saturday had been a problem day for me and I decided that Sunday was going to be a better day. And it was. I went out Sunday evening and set a personal record for distance by running 7 miles. That is the farthest that I've ever run in my life. I am back on track this morning with the eating and working out and I feel great.<br /><br />I guess the key is realizing that I have the propensity, somewhere deep inside, to commit self-sabotage. I don't know that there are any "warning signs" but I know that as I get closer to bigger and better milestones the tendency for self-sabotage seems to rear its ugly head. All I can do is acknowledge that I have that character trait and continue to believe that I am worthy of success and happiness. I really think that is the key. I'm sure that I will make mistakes and have moments of self-sabotage in the future. But at least now I know that I can work through those moments, pick myself back up, and move forward.<br /><br />Life will always give us obstacles and we can choose to be afraid of them, turn around and go back to where we came from or we can take them on and move forward. Sure we may trip and fall, but at least we gave it the best shot that we could, and more importantly, we kept moving forward. I realize now that I deserve to be happy and successful. At everything I do I deserve that. And so do you. You just have to believe.Mark D. Ruckerhttp://www.blogger.com/profile/05289213614516834218noreply@blogger.com0tag:blogger.com,1999:blog-7536266594299866966.post-11796602518703728242011-08-09T13:23:00.003-04:002011-08-30T11:07:28.279-04:00Buffalo Trace Balloon Race 10K-Race Summary<div align="justify">Even though I ran this race on July 30<span id="SPELLING_ERROR_0" class="blsp-spelling-error">th</span> I thought that it would be appropriate to do a summary of my experience. </div>
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<br /><div align="justify"><strong><span id="SPELLING_ERROR_1" class="blsp-spelling-error">Pre</span> <span id="SPELLING_ERROR_2" class="blsp-spelling-error">Pre</span>-Race</strong></div>
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<br /><div align="justify">I really wasn't so sure about this race from the beginning. I started my 10K training (Bridge 2 10K) the week after I got back from vacation in June. I was 2 weeks into the training when I ran my 5K as part of my completion of the Couch 2 5K program. I looked around for races that would coincide with my completion of the Bridge 2 10K program and this was the only one that I could find that fit my schedule. </div>
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<br /><div align="justify">The race is sponsored by the <span id="SPELLING_ERROR_3" class="blsp-spelling-error">Maysville</span> (KY) Recreation Commission and takes place as part of a large festival in the City of <span id="SPELLING_ERROR_4" class="blsp-spelling-error">Maysville</span>. The 10K is just one of three events they offer. There was also a 5K and a 20 mile bike ride. </div>
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<br /><div align="justify"><span id="SPELLING_ERROR_5" class="blsp-spelling-error">Maysville</span> is only a little over an hour away from Lexington and to be honest I didn't know if I wanted to get up that early to drive to the race. I also knew that I was going to have my kids that weekend and I really didn't want to take time away from being with them. Finally, the race was billed as 5K on road and 5K on a "grass cross-country course". Well I definitely am not a CC runner so I was a little concerned about the race. My wife finally convinced me that I needed to "just do it" but I didn't make that decision until the week of the race. It was too late to <span id="SPELLING_ERROR_6" class="blsp-spelling-error">pre</span>-register at that time so I called the organizer to make sure that I could still run. I spoke with a lady who assured me that I could register at the race. And then I made the mistake. I asked her if the course was hilly. She just laughed and said "yeah". Then I asked her about this "grass cross-country course" hoping she would respond with "oh it's a beautiful, flat course". Of course she only laughed, again, and said "oh yeah it's hilly. You go up and down, back and forth, sideways and maybe even a little upside down." That conversation got me really worried. And I have to admit that I was psyched out by the thoughts of it. Running on hills on the road is one thing but running on hills in the grass struck fear into my heart. Could I make it? Should I do it? I decided to give it a try.</div>
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<br /><strong><span id="SPELLING_ERROR_7" class="blsp-spelling-error">Pre</span>-race</strong></p>
<br /><div align="justify">I decided to make the weekend more fun for everyone so I thought it would be nice to go spend the weekend with my parents. They live in Eastern Kentucky about an hour from <span id="SPELLING_ERROR_8" class="blsp-spelling-error">Maysville</span>. I thought it would be nice because my wife could go with me to the race and the kids could visit with my parents. I love it when a plan comes together.
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<br /><div align="justify">So we packed everything up on Friday evening and went to my parents' cabin. I love it out there. They live out in the woods close to a lake and it is so peaceful. I always sleep like a baby when I'm there so I thought this would be good race strategy for me too. We got there a little later than I had hoped but still had time to visit. I had packed all of my race fuel, water bottles and belt, and anything else that I could think of that I might need. I was set for a great race.
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<br /><div align="justify">At about 4:30 am I was awakened by a loud rumble of thunder. I went to pick up my phone to check my Radarscope app and realized that the outlet that I had plugged my phone into didn't work because the wall switch was turned off. My phone was dead. I guess it was a good thing that I heard the thunder because otherwise I would have overslept. I guess that's the trouble with using your phone as your alarm. You're only one dead battery away from a Seinfeld "Jean Paul" episode. </div>
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<br /><div align="justify">I struggled to get back to sleep but had no luck. So I laid in bed until about 5:30 and then decided to go ahead and get up to get ready. I knew that I needed to eat but I didn't want to eat a big breakfast like I did for my 1st 5K. So I had a piece of toast with natural peanut butter and a banana. I also decided to skip the latte. Especially since my Saturday morning run the week before had been so tough and my heart rate had elevated into the 160's. I did not want a repeat of that situation.</div>
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<br /><div align="justify">I then got my running stuff on and my wife and I took off to <span id="SPELLING_ERROR_9" class="blsp-spelling-error">Maysville</span>. We left at about 6:30 and got to <span id="SPELLING_ERROR_10" class="blsp-spelling-error">Maysville</span> around 7:30. We stopped at the local <span id="SPELLING_ERROR_11" class="blsp-spelling-error">Hardee's</span> so I could use the restroom and then we headed to the race site. I didn't know what type of facilities would be available at the course and the last thing that I wanted to have happen was a "Code Brown" about 3 1/2 miles into the race.</div>
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<br /><div align="justify">When we arrived I looked at the grass course and instantly felt nervous about the race. I had no worries about the road portion but the grass cross country course still struck fear into my heart. But I was here and I was ready. </div>
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<br /><div align="justify"><strong>The Race</strong></div>
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<br /><div align="justify">The first thing that I noticed was that there was not a lot of people. I estimate that there was only about 40-50 people there. It looked like half of them were little kids. I knew that I'd have to trip a lot of those little buggers to keep them from beating me. It was an interesting mix of people. Young, old, men, women, children, fit and not-so-fit. I knew that I would just need to run my race at my pace and I would be <span id="SPELLING_ERROR_12" class="blsp-spelling-error">ok</span>. It was a beautiful morning as the sun was just coming up. It was pretty humid but wasn't too hot yet. That would change later.</div>
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<br /><div align="justify">The starter sounded the horn and like a laser beam I was off. <span id="SPELLING_ERROR_13" class="blsp-spelling-error">Ok</span>. Not a laser beam. More like a slow moving water buffalo, but I was off, nonetheless. I was a little tight in my legs but I was so happy to see that the first portion was downhill. The faster runners (all the little kids) took off and were out of sight pretty quickly. I was hanging out in the back of the small pack and was with the fast walkers. I was <span id="SPELLING_ERROR_14" class="blsp-spelling-error">ok</span> with that. And then I heard my <span id="SPELLING_ERROR_15" class="blsp-spelling-error">Cyclemeter</span> app tell me that my pace was in the 11 minute range. I knew that was too fast for me, but I couldn't stand the thought of being outpaced by walkers. So I kept going. </div>
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<br /><div align="justify">After the initial downhill, we started a long, slow uphill. I slowed my pace and managed to lose the walkers up the hill. I actually passed a runner. Now he was about 80 years old, but I still passed him. I felt great even though my pace was faster than normal. But that is what a race is all about, right?</div>
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<br /><div align="justify">I topped the hill and leveled out at about <span id="SPELLING_ERROR_16" class="blsp-spelling-error">the</span> 0.75 mile mark I could see a turn around in the distance. I thought to myself that it looked to be about 1/2 a mile away. And then it happened. I looked to my left and saw this little girl, probably about 7 years old, just bouncing and smiling. her little feet and legs just kicking away with little to no effort, running TOWARD me. She had already reached the turnaround and was already coming back at me. I couldn't believe it. That truly was disheartening. But I kept on and reached the turnaround. I didn't grab any water because I had the <span id="SPELLING_ERROR_17" class="blsp-spelling-error">enormo</span>-bottle strapped to me in my stylish hip pack. </div>
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<br /><div align="justify">After the turnaround I was pretty much running by myself. I had my favorite <span id="SPELLING_ERROR_18" class="blsp-spelling-error">playlist</span> blasting in my ears and I was running my own race. At about 30 minutes I grabbed a <span id="SPELLING_ERROR_19" class="blsp-spelling-corrected">couple</span> of my GU Pomegranate Blueberry Chomps for a quick energy boost and some water. I also had a small fuel bottle filled with concentrated Gatorade to keep me going. </div>
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<br /><div align="justify">As I approached the 3 mile mark I noticed the people directing me to the grass. For a brief moment I thought "oh no, you gave me the wrong colored number. I'm actually only doing the 5K". But I grabbed a water and hit the cross country portion. "This is easy" I thought. Yeah. It was downhill. The course was just the side of a hill that had a 5-6 foot wide path mowed in it. It's like someone went to Farmer Brown and said "Hey we'd like to run in your field. Do you mind?" After I made it to the bottom of the hill I noticed that there were members of the high school cross country team out directing me where to go. Then I realized that I would have to <span id="SPELLING_ERROR_20" class="blsp-spelling-corrected">climb</span> the hill. But not a <span id="SPELLING_ERROR_21" class="blsp-spelling-corrected">straight</span> climb. Oh no. But a long back and forth as I gradually worked my way up the hill. I felt like I was in the Tour <span id="SPELLING_ERROR_22" class="blsp-spelling-error">de</span> France on the <span id="SPELLING_ERROR_23" class="blsp-spelling-error">Alpes</span> <span id="SPELLING_ERROR_24" class="blsp-spelling-error">d'Huez</span> only I had no bicycle. I remember thinking to myself "will this ever end?" The sun was really coming up at this point and it was getting hotter and I was starting to feel the effects of the heat and humidity. My pace had slowed to about 15 minutes per mile. My brand new Brooks Beasts were soaked from the morning dew on the grass and were covered in fresh cut field grass, which was really more like straw.</div>
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<br /><div align="justify">After I topped the hill I thought that it had to get easier. And it did. I ended up being directed into the woods. It was shady and downhill. That felt great. I was a little nervous about running on the muddy surface. I figured with my luck I'd fall, roll over the hillside, and into the pond, and never be heard from again. But I made it out of the woods and began the last 1.5 miles of the course.</div>
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<br /><div align="justify">I ran past a tranquil looking pond that smelled like dead fish and immediately began my ascent up another hill. And then I could see two other runners in front of me. I thought for sure that I could catch them. Then I realized that this filed also contained numerous back and <span id="SPELLING_ERROR_25" class="blsp-spelling-error">forths</span> and they were too far ahead of me. Then it hit me. I was DEAD LAST. I tried to stay focused on getting through the race though but that terrible thought kept coming back to me. I hit 5 miles and truly wanted to stop. I had never run more than 60 minutes straight and at 5 miles and about 1:07 hours in I was spent. I drank some water, had a few more Chomps, and began to wonder how long it would take someone to find me if I just sat down. And then I wondered if I twisted my ankle how would the little cross country girls carry me out. I figured they'd have to chopper me out. It's funny all of the crazy stuff your mind starts thinking of when you're hot and exhausted. </div>
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<br /><div align="justify">I <span id="SPELLING_ERROR_26" class="blsp-spelling-error">made</span> it back across the pond and saw two of the adult volunteers standing on the other side. One of the guys told me that I had about 1/2 a mile to go. As I passed him he started running with me. He was the cross country coach at Mason County High School. I told him that he didn't have to run with me but he said he'd like to. So we ran. And I will tell you that I'm glad that he did because I would not have made it otherwise. That was an awesome Random Act of Kindness that he did for me. </div>
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<br /><div align="justify">As we neared the finish line I was shocked. There was still about 30 people waiting there all cheering for me. Yes I was last, but I had done it. I wanted to go really fast but I was absolutely spent. I dragged <span id="SPELLING_ERROR_27" class="blsp-spelling-corrected">myself</span> across the finish line and saw my wife waiting for me. I was so happy to see her and know that it was all over. </div>
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<br /><div align="justify"><strong>Post Race</strong></div>
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<br /><div align="justify">After the race I went straight to the car. I was so exhausted and hot. I dumped a bottle of water on my head and a I sat on the trunk of the car. I was so tired that I had to put my arms on my knees but when I did I couldn't breathe deep enough and I started getting dizzy. I really thought that I was gonna go down. I ended up sitting down by the rear tire of the car in the shade and leaned back up against the tire. I poured more water on my head and could breathe much easier in that position. I started to cool down and started to feel better. I grabbed my post race banana and my chocolate milk that I had in the cooler (my perfect recovery snack) and changed clothes in the car. I then walked back over to the awards and cheered for all of those who won their divisions. I asked them if there was a last place finishers award and that got a big laugh from everyone. (I later realized that the reason everyone was still there cheering me on was because they couldn't do the awards until I finished-ha!)</div>
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<br /><div align="justify"><strong>Final Thoughts</strong></div>
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<br /><div align="justify">I'm happy that I successfully completed the race. It was my first 10K ever. Would I do it again? Not this particular race, but yes I will do another 10K at some point. But for now, the <span id="SPELLING_ERROR_28" class="blsp-spelling-corrected">half</span> marathon training is underway and I can't wait to conquer the Iron Horse on Oct. 23rd. </div>
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<br /><div align="justify">Thanks for reading and remember: Dream Big but take small steps!</div>Mark D. Ruckerhttp://www.blogger.com/profile/05289213614516834218noreply@blogger.com1tag:blogger.com,1999:blog-7536266594299866966.post-26838918570668571852011-07-04T15:27:00.006-04:002011-07-04T17:20:13.612-04:00The Great Buffalo Chase 5K-Race RecapToday I ran my first 5K since 1994. For some people that is really no big deal. For me, I can't even begin to express what it means. I'm not going to re-tell my story for this post but the past 5 months have been an incredible journey for me and today was just something of a culmination of that journey.<br /><br /><span style="font-weight: bold;"><span class="blsp-spelling-error" id="SPELLING_ERROR_0">Pre</span> <span class="blsp-spelling-error" id="SPELLING_ERROR_1">Pre</span>-Race<br /><span style="font-weight: bold;"><br /></span></span> I began my <span class="blsp-spelling-error" id="SPELLING_ERROR_2">Pre</span> <span class="blsp-spelling-error" id="SPELLING_ERROR_3">Pre</span>-Race strategy almost 3 months ago when I downloaded the Couch 2 5K app. I had already lost some weight from my healthier eating and I had been walking for almost a month. I decided that I wanted to run again like I used to do when I was in law school. I did some research and felt that the C25K was my best choice. I used the app over a 9 week period and was able to go from running only 60 second intervals to running a complete 5K in a little over 42 minutes. I have since moved on to Bridge to 10K program and have completed the first 2 weeks, but even though I had been able to run 5K on my own I had not actually run a race. When I downloaded the C25K app I immediately searched for a race that would fit into my schedule for finishing the program and not interfere with my family vacation. The Great Buffalo Chase 5K at the Buffalo Trace Distillery was my answer. And I figured if everything fell apart I'd be in the perfect location to drown my sorrows. I also decided that I wanted to run a 12:00 minute mile as my pace. I'm not sure where I came up with that number but it sounded good to me.<br /><br /><span style="font-weight: bold;"><span class="blsp-spelling-error" id="SPELLING_ERROR_4">Pre</span>-Race</span><br /><br /> I decided that Friday was going to be my last running day and that I was just going to do nothing for Saturday and Sunday. I thought that it might make the run today a little easier. You know I believe that I have a limited amount of <span class="blsp-spelling-error" id="SPELLING_ERROR_5">awesomesauce</span> so I didn't want to waste it over the weekend. I also spent some time stretching, especially my left foot. I have Plantar <span class="blsp-spelling-error" id="SPELLING_ERROR_6">Fasciitis</span> and when that tendon tightens up it can be very difficult to even walk. So I spent quite a bit of time stretching and icing my foot hoping to keep the tightness and pain to a minimum. I was also pretty good about my diet. I didn't want to eat anything that might create any issues for me so I stuck to what I would normally eat. I did have a very tough time going to sleep last <span class="blsp-spelling-error" id="SPELLING_ERROR_7">nite</span>. I went to bed about 10:00 thinking that I would need to get up around 6 to have time to eat, stretch and drive the 35 minutes to Frankfort. I wasn't able to get to sleep until after midnight. I knew that I would be tired but I was really feeling nervous and excited about the race. It was kinda like the Disney World commercial where the little boy tells his mom "I'm too excited to sleep". As weird as it may sound I felt the same way last <span class="blsp-spelling-error" id="SPELLING_ERROR_8">nite</span>.<br /><br /><span style="font-weight: bold;">Race Morning</span><br /><br /> I planned on getting up at at about 6:00 so I would have time to eat a little, make my latte (I'm hooked), stretch, and then drive to Frankfort. My wife decided to do the race with me (walking) so I knew that I'd have her to drive so I could chill out on the ride over. I ended up waking up at 4:45 and couldn't go back to sleep. Again, I think it was just a combination of nerves and excitement. Okay, maybe it also had something to do with the fact that someone was snoring just a little bit. I'm not going to say who it was but it was only me and my wife in the bedroom and it wasn't me.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/-IbzZHnzLR2o/ThIecjdxl8I/AAAAAAAAADk/NwvEgMzPXmI/s1600/Pre-Race%2BBreakfast.JPG"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 239px; height: 320px;" src="http://4.bp.blogspot.com/-IbzZHnzLR2o/ThIecjdxl8I/AAAAAAAAADk/NwvEgMzPXmI/s320/Pre-Race%2BBreakfast.JPG" alt="" id="BLOGGER_PHOTO_ID_5625592360444467138" border="0" /></a> So I ended up getting up at 5:45. I had read several things about not drinking coffee before you run to prevent the dreaded 'Code Brown" mid-race. I decided to go ahead and make a latte because I have one every morning. It is part of my morning ritual so I didn't want to deviate too much from my normal routine. I had also done some research about what to eat <span class="blsp-spelling-error" id="SPELLING_ERROR_9">pre</span>-race but after I got up I decided to go ahead and eat an <span class="blsp-spelling-error" id="SPELLING_ERROR_10">omelette</span> like I do every morning, with a banana and some Orange Juice. I also decided to have two pieces of whole wheat toast with all natural peanut butter. Doesn't that look so good? And I did arrange the banana under the 2 pieces of toast just so it looked like it was smiling at me, telling me to go out and run the best race that I could run. I was a little concerned that it might be too big of a breakfast but the race wasn't until 8:00 and I was eating at 6:00 so I figured that I would need the extra energy to get me through. Healthy eating, after all, does lead to the creation of much more <span class="blsp-spelling-error" id="SPELLING_ERROR_11">awesomesauce</span>. After my breakfast I decided to go ahead and take a shower just to follow my normal routine. It really felt good to get in and get warmed up. Again, I was beginning to slowly realize that the more of my "normal" routine I followed, the more relaxed I was feeling.<br /><br /> We headed out for Frankfort, Kentucky at about 6:50 which was about 10-15 minutes later than what I had hoped but I decided that I wasn't going to let it bother me. I knew we'd make it there in time and we did. As we pulled in I could see all the people getting out of there cars, some stretching, some running to warm up, and others just relaxing and having a good time. When we got out of the car we immediately ran into one of my wife's best friends, Scott Hamilton, and his wife Carlita and her daughter, Erin. That really made me feel so much more relaxed and I really started to just take it all and in and enjoy it.<br /><br /> We made our way over to the Guest Shop and there was no line for those who were <span class="blsp-spelling-error" id="SPELLING_ERROR_12">pre</span>-registered. We immediately got our numbers and t-shirts and headed back out to the car to put the t-shirts in the car. No. We did not wear the race t-shirt at the actual race. I may not have run a race in 17 years but I know better than that. So I got my number pinned on <a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/-0b0qHLnzLH8/ThIhOcoRtDI/AAAAAAAAADs/j1E4yMXyt5U/s1600/MDR%2BGBC5K%2B5K%2BPre-race.JPG"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 239px; height: 320px;" src="http://3.bp.blogspot.com/-0b0qHLnzLH8/ThIhOcoRtDI/AAAAAAAAADs/j1E4yMXyt5U/s320/MDR%2BGBC5K%2B5K%2BPre-race.JPG" alt="" id="BLOGGER_PHOTO_ID_5625595416626181170" border="0" /></a>and I felt like I was ready to go. The Beast was feeling a little antsy and was ready to run. As you can see, I made sure to wear my best cheesy smile for my <span class="blsp-spelling-error" id="SPELLING_ERROR_13">pre</span>-race picture. And yes I realize that I am dressed all in black. It's kinda my thing. I'm comfortable being known as the "Johnny Cash" of runners.<br /><br /> After we got our numbers on we made it back over to the <span class="blsp-spelling-error" id="SPELLING_ERROR_14">porta</span>-potties and then they announced for the runners to line up. It was still 15 minutes until race time but I was ready to go. It was then that I saw someone looking at me and he said "Hey Beast". It was Corey Q., one of my friends from the website that I use to track my training called <span class="blsp-spelling-error" id="SPELLING_ERROR_15">DailyMile</span>.com. It was so cool to actually get to meet someone that I've talked to online but never had the chance to meet. After meeting Corey, my wife and I made our way back to her friend Scott and we stood there and chit-chatted a little and waited with nervous anticipation for the start of the race. I went ahead and got my <span class="blsp-spelling-error" id="SPELLING_ERROR_16">Cyclemeter</span> app set up to track my race and my Nike + app running to track my run as well. Finally, I popped my Bose <span class="blsp-spelling-error" id="SPELLING_ERROR_17">earbuds</span> in and hit the "Heavy" <span class="blsp-spelling-error" id="SPELLING_ERROR_18">playlist</span> on my <span class="blsp-spelling-error" id="SPELLING_ERROR_19">iPod</span> and waited for the gun to sound.<br /><br /><span style="font-weight: bold;">Race Time</span><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/-6KUKoulUkL8/ThIjTXPpAcI/AAAAAAAAAD0/kh_oh1d4vwU/s1600/MDR%2BGBC%2B5K%2BRace%2BPic.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 214px; height: 320px;" src="http://3.bp.blogspot.com/-6KUKoulUkL8/ThIjTXPpAcI/AAAAAAAAAD0/kh_oh1d4vwU/s320/MDR%2BGBC%2B5K%2BRace%2BPic.jpg" alt="" id="BLOGGER_PHOTO_ID_5625597700103274946" border="0" /></a> So with the announcement from the bull horn (I was bummed there was no gun) I was off for my first 5K in 17 years. I had forgotten the feeling of running around other people. I was about halfway deep in the pack but knew that I'd quickly drop back once I reached my pace. It was such an exhilarating experience. I felt the instant desire to run faster than I normally did. I didn't want to be left behind. And I noticed that when I would see a guy, or woman, who looked bigger than me, pass me, I would try to speed up thinking "I can't let him (or her) pass me". And when the little kids would lap me I would really feel that urge to go faster. Fortunately, I quickly settled into what I felt was a comfortable pace. It was such a peaceful run. The weather was overcast and humid, but it wasn't hot. I was really worried that the sun would be out and that it would get too hot on top of the humidity. I also was concerned about the general course. I had looked at the map and had actually driven over earlier in the week to try to see the route just to see if there were many hills. Fortunately it was just very small inclines (although they seemed to go on forever at times) but no hills like what I run on my normal route here at home.<br /><br /> The small crowd quickly spread out and by one mile I was in my own space. I had the occasional walker who would run, pass me, walk, let me pass them, and then run and pass me. There was one lady in particular who did this for about the first 2 miles. I have to admit that it got a little old but after about 2 1/4 miles she couldn't keep up with me so I lost her.<br /><br /> The course itself was beautiful. It was along tree lined roads, past water, over bridges, and along creeks, all on the grounds of one of the best Bourbon Distillers in Kentucky, Buffalo Trace.<br /><br /> I have to admit that it was a bit disheartening when I reached around the 1 mile marker and I looked up and saw guys already running back at me. As I continued along I saw my wife's friend, Scott. We exchanged "air" fist bumps and went on our way. I also saw Corey on his return route. He was looking strong. I caught up with Scott's wife, Carlita, and we waved. Then I left her in my dust. (sorry Carlita, I just wanted to say that). Then on my return trip I saw my wife. She took the picture above. Yes it does look like I was walking, but I swear I was running. It's my Forrest <span class="blsp-spelling-error" id="SPELLING_ERROR_20">Gump</span> cross-country shuffle. You know in the movie where he decides to run back and forth across the country and he's just out there slowly moving along. That's my stride. I'm comfortable with that at this point. And it works for me.<br /><br /> After I reached the 2 mile marker the crowd had really cleared out. It was like running by myself here at home which I really enjoy. I kept hearing my pace from the Nike and <span class="blsp-spelling-error" id="SPELLING_ERROR_21">Cyclemeter</span> apps at around 12:20. I quickly started doing the math n my head as to how fast I'd have to run my 3rd mile to average 12:00 minutes per mile, but I quickly realized that I wasn't going to be able to maintain that fast a pace in my last mile. I was just very happy that I was averaging a 12:20. That was the fastest consistent pace that I had ever run.<br /><br /> As I got to the 3 mile marker I was beginning to wonder if the race was ever going to end. Honestly, it seemed pretty long. But when I could see the finish line and hear the small crowd cheering, I knew that I had done it. I had a brief desire to run faster but then I realized that there was no need to do that and risk injuring myself. I just continued to run my race. And yes several people passed me in the final 50 feet trying to get their "fast" run on and I was fine with that. I finished and I was thrilled. I was tired, and soaked in sweat, but I finished.<br /><br /><span style="font-weight: bold;">Post Race<br /><br /> </span>After I finished, I went to the Gatorade coolers and also got a banana. I also grabbed a water so I could go back and meet my wife. I ran into Corey Q. again and met his wife and daughters and I also talked to Scott, Carlita and Erin for a minute. Then I headed back out on the course to find <span class="blsp-spelling-error" id="SPELLING_ERROR_22">Annita</span>. I hadn't made it that far and I looked up and saw her jogging around the bend. I was so excited to see her. She is not a runner but she was giving it her best. I gave her the water I brought out for her and she walked the rest of the way in. It was so much fun to have her there with me. I was proud of her for knocking it out.<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/-peykn_W1T1E/ThIo48XPyhI/AAAAAAAAAD8/8fIzCv1AaSw/s1600/MDR%2BGBC%2B5K%2BPost-raceJPG.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 239px; height: 320px;" src="http://3.bp.blogspot.com/-peykn_W1T1E/ThIo48XPyhI/AAAAAAAAAD8/8fIzCv1AaSw/s320/MDR%2BGBC%2B5K%2BPost-raceJPG.jpg" alt="" id="BLOGGER_PHOTO_ID_5625603843280587282" border="0" /></a><br /><br /> After we talked to Scott and Carlita a little more, I grabbed an oatmeal bar and another Gatorade, and we headed back for Lexington.<br /><br /><span style="font-weight: bold;">Summary<br /><br /> </span>Today I ran a 5K. Again, for many people that's no big deal. For me, I can't express how I feel. I hope my blog has given you some insight as to what it means to me. I haven't done this in 17 years. I was in my 20's. This race is the culmination of 5 months of hard work on my part but it is also just the beginning of a much longer journey. My hope is to run a 10K at the end of July and I've signed up for a half marathon on Oct. 23rd. I hope to run the Derby Festival Marathon in Louisville next April. Last, I am going to do everything that I can to prepare myself to compete in the <span class="blsp-spelling-error" id="SPELLING_ERROR_23">Ironman</span> Triathlon in Louisville next August. Those are very big dreams. But this small taste of success that I have had inspires me to accomplish more. And I know that I can accomplish anything that I set my mind to. And so can you.<br /><br /> Dream big and start small. Bestir the Beast!Mark D. Ruckerhttp://www.blogger.com/profile/05289213614516834218noreply@blogger.com3tag:blogger.com,1999:blog-7536266594299866966.post-82611827593289718802011-06-23T09:36:00.002-04:002011-06-23T10:34:54.780-04:00The Things That Drive The BeastLast <span id="SPELLING_ERROR_0" class="blsp-spelling-error">nite</span> as I was running my Week 1 Day 2 session of the Bridge 2 10K program I began to forget about all of the things going on around me and got lost in thought about why I do what I do. I was soaked in sweat to the point that it looked like someone had placed a small fountain atop my head and turned it on, I could feel the slight twinges in my right heel from the Plantar <span id="SPELLING_ERROR_1" class="blsp-spelling-error">Fasciitis</span> with every stride I took, and my left hip reminded me with each step that I'm not 26 years old anymore. But all of the issues faded into the background of my mind as I began to wonder "why am I doing all of this?" Throughout my 40 minute running adventure, I realized that I had several different things driving me and I felt that it would be appropriate to share with you The Things That Drive The Beast.<br /><br /><br /><div align="justify">First and foremost, I want to be healthy. After I graduated from law school some 17 years I quickly allowed myself to fall out of the exercise routine that I had worked so hard to establish. While in school I used to run and bicycle daily. I was in the best shape of my life at 6'2" and 205 pounds. Over the next 17 years I managed to balloon to 365 pounds. It wasn't something that happened suddenly, but rather was a gradual process of yearly increase. In February of this year, after attending a Super Bowl Party, where I drank a little too much beer and ate a little too much food, I ended up getting sick. I was sick both after the party and the next day. I knew that I could not continue to live my life like this. I had already been diagnosed with sleep apnea and high blood pressure, and I have my suspicions that I was borderline diabetic as well. I was also beginning to feel pains in the upper right side of my stomach. To be honest, I believe that it was my liver that was enlarged as a result of my unhealthy eating and occasional drinking. Combine that with the fact that I've had three maternal uncles pass away prematurely (2 in their early 50's and one in his early 60's--all suffered from adult onset diabetes) and I knew that my life was going to be prematurely cut shore unless I made some major changes. So I did. And I feel great. I feel healthier than I have felt in years, both physically and mentally. I can't imagine at this point ever returning to where I was before. I know that this will be a lifelong battle for me but it's one I'm willing to take on. And besides, I promised my wife 90 years together when we married in 2000. I'm not sure that I'll be able to make it 122 years old, but I know that with every step I take and every healthy bite I take, I'm increasing my chances. </div><br /><div align="justify"></div><br /><div align="justify">Second, I want to be a role model for my children. I want my children to be able to see their father as a healthy, fit, active person, rather than someone who sits on the couch and watches life pass by. I don't want my children to suffer the issues that I've faced and the <span id="SPELLING_ERROR_2" class="blsp-spelling-corrected">embarrassment</span> of being too big to fasten a <span id="SPELLING_ERROR_3" class="blsp-spelling-corrected">seat belt</span> on an airplane (which I have had happen in the past). I want my legacy to be more than being a good father, or being a kind person. I want my children to want to live a healthy, active lifestyle and I want them to say that it's because of their father. I want their healthy, active lifestyles to be a continuation of what they have seen from me, so that that their children will do <span id="SPELLING_ERROR_4" class="blsp-spelling-error">the</span> same. </div><br /><div align="justify"></div><br /><div align="justify">Third, I want to be an example to others. I want to inspire and motivate others who may feel that life has passed them by that they too can make the positive changes that lead to a happier, healthier life. A friend of mine from high school, Anita <span id="SPELLING_ERROR_5" class="blsp-spelling-error">Holbrook</span> Mills, is someone who has inspired me along my journey. Anita allowed her weight to balloon to almost 400 pounds when she decided it was time to do something about it almost 2 years ago. On her doctor's advice she started eating smaller meals more often and started walking. In 2 years she has lost over 230 pounds. She has been featured on the Rachel Ray show, on CNN.com, and most recently in Women's World Magazine. She truly is an inspiration to me and when I think that my journey to health and fitness is impossible, I simply think of Anita's battle and her victory and it inspires me to keep on going. I want to be that type of inspiration to others. I truly feel like my purpose in this life is to help others and if I can help one person change his or her life through sharing my journey, the ups and the downs, then I have fulfilled my purpose. </div><br /><div align="justify"></div><br /><div align="justify">Fourth, I believe that it honors God. I'm sure that I may lose some of you here, but I strongly believe that living a healthy, active lifestyle is simply another measure of showing my love for a God that has blessed me with so much. I read Rick Warren's "Purpose Driven Life" in 2006. I've actually read it several times since then. In the book, Rick challenges the reader to develop a life statement. Something that summarizes what your purpose is in this life. After much thought I came up with "Love.Live.Lead". Love God, Love Others, Live like Christ, and Lead Others to a Relationship With God. And while I've tried to hold true that that mantra for the past 5 years I realized that by being unhealthy I was not doing the best that I could do. By making decisions that affected my health and shortened my life, I truly believe that I was telling God that although I appreciated my life and the many blessings that I have, I didn't appreciate it enough to want to live as long as I could. Like I said before, I believe that my purpose here on this Earth is to help as many people as I can in any and every way possible. How arrogant and irresponsible of me to make decisions that could cut my life short and therefore leave my mission unfulfilled. I believe that by making my lifestyle changes that I am doing all I can to honor God and to complete the mission that He has charged me with. My only hope in this world is that once I die I will hear "well done my good and faithful servant".</div><br /><div align="justify"></div><br /><div align="justify">Finally, I want to be an <span id="SPELLING_ERROR_6" class="blsp-spelling-error">Ironman</span>. I know that sounds crazy coming from a guy who is 43 years old and still weighs as <span id="SPELLING_ERROR_7" class="blsp-spelling-corrected">much</span> as an NFL Defensive Lineman. But I have been fascinated with the <span id="SPELLING_ERROR_8" class="blsp-spelling-error">Ironman</span> competitions for years. I'm not sure what it is about them that I am so <span id="SPELLING_ERROR_9" class="blsp-spelling-corrected">fascinated</span> with. I have a competitive spirit, but I'm not a competitive person. I know that sounds strange, but let me explain. I always want to do my best. Not because I want to be the best, but because I want to be "just as good". When I was younger, my older brother was 3 years ahead of me in school. So when I was a Freshman in high school he was a Senior. I had all of the same teachers that he had year after year and all of the same advanced classes. I was never able to match his grades although I tried very hard to do so. He was, and is, just a naturally more intelligent person than I am. I never wanted to beat his grades, I just wanted to do "just as good". I think this attitude has carried over into my life in almost every aspect. I'm not concerned with beating people, which is strange for an attorney, but I want to be considered just as good. So the competitive spirit that I embrace is really just a competition with myself. To prove to myself that I am just as good as anybody else at anything. When I was reading Rick Warren's book in 2006, I was also finishing reading the entire Bible. I had accepted a challenge to read the Bible in 90 days and decided to spend the last 40 also reading Warren's book (which has 40 chapters--one for each day). I also decided that I was going to do a juice fast for those 40 days. I would eat no solid food for the 40 day period, but rather only drink vegetable and fruit juice and water for that period. I had never done a fast before but had read quite a bit about them. And although the decision to do the fast was religious based, it truly became a competition with <span id="SPELLING_ERROR_10" class="blsp-spelling-corrected">myself</span> to see if I could make it through 40 days. I was successful and it was an amazing experience. So much so that I did it all again in 2007. So maybe that is why the <span id="SPELLING_ERROR_11" class="blsp-spelling-error">Ironman</span> Triathlon appeals to me so much. It is an opportunity to challenge myself to the limits of my physical and mental abilities. I know that I'm not going to win the race, or even my age division, but simply doing it would be a huge victory for me. I've already had a small taste of this success when I completed the Couch 2 5K program this past Sunday <span id="SPELLING_ERROR_12" class="blsp-spelling-error">nite</span>. I had challenged myself to complete the program in 9 weeks and I did it. I never walked when I was supposed to run during the entire 9 weeks and on the last day I pushed myself to run for 42 minutes straight just to be able to say that I ran 3.1 miles, even though my longest run to that point had only been 30 minutes. I can't even begin to describe how empowering it is to have completed that program. I challenged myself, I pushed myself harder than I have in years, and I accomplished a task that only 4 months ago would have been absolutely impossible for me to accomplish. </div><br /><div align="justify"></div><br /><div align="justify">Those are The Things That Drive The Beast. And now you know why I do what I do. </div>Mark D. Ruckerhttp://www.blogger.com/profile/05289213614516834218noreply@blogger.com0tag:blogger.com,1999:blog-7536266594299866966.post-35488038499766923732011-06-20T15:41:00.002-04:002011-06-20T16:16:56.277-04:00Welcome to "Bestir the Beast"<div align="justify">I've had several people recently tell me that I should start a blog. To be honest I used to blog but did so infrequently. I often times felt that the things that I wanted to say were merely modified statements about how good of a person I thought I was. I don't know that many people even read the blog and I eventually lost interest in writing new posts. Again, there seems to be a certain level of narcissism involved in blogging. </div><br /><div align="justify"></div><br /><div align="justify">But in February of this year I undertook a radical new outlook on my life. I have spent the majority of my adult life overweight and had really resigned myself to the belief that I would always be that way. That at the age of 42 it would be too difficult for me to make the necessary changes to improve my life. I was starting to see the physical deterioration of my body as a result of my weight and I knew that if I continued on the path that I was on that I probably wouldn't make it beyond my 50's, if I was lucky enough to make it that far.</div><br /><div align="justify"></div><br /><div align="justify">So on the day after the Super Bowl (yes I waited long enough to get one more good party under my belt) I made the decision to start eating healthier. Initially I cut out all refined sugar, all breads, pastas, and rice, as well as all fried foods and soft drinks. I started eating fruits, vegetables, and healthy proteins. I also switched to drinking diet soft drinks and increased my water intake. After about 3 weeks, I cut out soft drinks altogether. In my fourth week, I stopped eating salad dressings and replaced them with extra virgin olive oil. I also switched from eating almonds that were roasted and salted to eating "raw" almonds. In week 6 I also gave up alcohol. Now I'm not going to lie and say that I don't drink, but I very seldom drink beer or liquor anymore. If I choose to have a drink I generally will have red wine. </div><br /><div align="justify"></div><br /><div align="justify">It was around this time that I finally stepped on the scales to see what my "<span id="SPELLING_ERROR_0" class="blsp-spelling-corrected">lifestyle</span> change" had done for me. I knew that my clothes were fitting better but I didn't know how I was doing weight-wise. I was down almost 35 pounds. I was amazed. And I felt great. At that point I decided that it was time to begin exercising.</div><br /><div align="justify"></div><br /><div align="justify">I started out with very moderate exercise. I would walk around my neighborhood in the evening, sometimes with my wife, or at work on my lunch break. I started looking at applications for my iPhone to help me with the new exercise routine. I discovered <span id="SPELLING_ERROR_1" class="blsp-spelling-error">Cyclemeter</span> from <span id="SPELLING_ERROR_2" class="blsp-spelling-error">Bluefin</span> Software and I was hooked. I think a later blog dedicated to the software that I use will be a good idea so I'll explain more about that app at a later date. I also found a website called "<span id="SPELLING_ERROR_3" class="blsp-spelling-error">DailyMile</span>" which is like <span id="SPELLING_ERROR_4" class="blsp-spelling-error">Facebook</span> for people who work out. It allows you to track your exercise and post comments, pics, and videos. You can "friend" people and support them as they work out too. It is a great website and has provided me with a lot of motivation and encouragement. </div><br /><div align="justify"></div><br /><div align="justify">After about a month of walking I decided that I wanted to get back into running. Now I say "back into running" because when I was in law school I started running and lost a lot of weight. I was very active for the last two years of law school but then after graduation real life set in and I lost my motivation to stay fit. I found an app called "Couch 2 5K" designed to help a couch potato like me go from no running to being able to complete a 5K in 9 weeks. I started the program and followed the workouts to the tee. I finished Couch 2 5K last <span id="SPELLING_ERROR_5" class="blsp-spelling-error">nite</span> by running a 5K in 41:59. Yes that one second makes all the difference in the world to me. <span id="SPELLING_ERROR_6" class="blsp-spelling-error">Ok</span>. Not really but I was amazed that I was able to run for 42 minutes and also run that far.</div><br /><div align="justify"></div><br /><div align="justify">Along the way I have had many people tell me that I inspire them. I find that to be very humbling because I'm just an out of shape guy trying to change his life for the better. But today it struck me that if by blogging about my journey I can influence or encourage one person to change their lifestyle then why not. And I may still get the chance to say all the great things about myself that there are to say as well. <span id="SPELLING_ERROR_7" class="blsp-spelling-error">Ok</span>. Maybe not. </div><br /><div align="justify"></div><br /><div align="justify">With that in mind, I decided to start "Bestir the Beast". During the process of learning more about running I began looking for shoes that would provide better support and stability for a big guy like me. I found a shoe from Brooks called the "Beast". So I bought the shoes and adopted the nickname. And I have discovered that there is a Beast inside of me that is longing to get out. One that wants to be an <span id="SPELLING_ERROR_8" class="blsp-spelling-error">Ironman</span>. Is it possible? I think so and until my body tells me otherwise that is my goal. My healthy lifestyle has "<span id="SPELLING_ERROR_9" class="blsp-spelling-error">besitrred</span> the Beast" within and I enjoy unleashing him daily.</div><br /><div align="justify"></div><br /><div align="justify">So far I am down 65 pounds and I have a long way to go. This journey is far from over. But I want to share this with others in the hopes that I can continue to inspire others and likewise, so that I can be inspired. I am going to start a new program <span id="SPELLING_ERROR_10" class="blsp-spelling-error">tonite</span> called Bridge to 10K which is a 6 week program designed to get me ready to run a 10K. I have already signed up for "The Great Buffalo Chase" on July 4<span id="SPELLING_ERROR_11" class="blsp-spelling-error">th</span> in Frankfort (a 5K run) and I have also signed up to the run the "Iron Horse Half Marathon" (yes 13.1 miles) on Oct. 23rd. Yes, that is a HUGE goal to accomplish especially for a guy who was just able to run a 5K last <span id="SPELLING_ERROR_12" class="blsp-spelling-error">nite</span> for the first time in 17 years. But that's okay. I'll make it. And I hope to share my journey with you.</div><br /><div align="justify"></div><br /><div align="justify">Thank you for stopping by and reading. I hope you enjoyed it and I hope you feel <span id="SPELLING_ERROR_13" class="blsp-spelling-corrected">inspired</span> to leave me a comment. </div><br /><div align="justify"></div><br /><div align="justify">And remember: Dream big and start small. </div>Mark D. Ruckerhttp://www.blogger.com/profile/05289213614516834218noreply@blogger.com2