April 2023 – Walk Into the Future

2023 adjustments

10k

My 2022 running season allowed me to meet every running goal I set for myself. I have been lucky and fortunate to avoid injuries or other physical setbacks.

2023 has not been so fortunate for me. No major injury this year but an old friend decided to check back in during the 2023 Run for your Heart 10k back in February. This was a new race for me, and it appeared I would be able to run a fast time since this course was completely flat and my training program was geared to keep me running fast in 2023.

Penn Medical Center defines sciatica as pain, weakness, numbness, or tingling in the leg caused by injury to or pressure on the sciatic nerve. Piriformis syndrome is one of the common causes of sciatica and develops when the piriformis muscle becomes tight or spasms (Cleveland Clinic). The Cleveland Clinic identified about 40% of people in U.S. experience sciatica sometimes during their life. My bout occurred during a race! LOL.

I’ve had bouts in the past but was able to shake off in a couple weeks.

This episode came as a first since my latest sciatica experience came at the 3.5-mile point of the 2023 Run for Your Heart 10k in Port St. Lucie. Past episodes came about gradually but this one came as I was pushing my pace for a 10k PR.

Decided at the race start line to go out with a pace I could improve on as the race got deeper. My plan was to run negative splits each mile and get faster to close out the race.

This plan worked brilliantly through the first 3 miles, and I felt great physically and mentally. Started to smile more as I logged good mile splits and knew I was on pace to go below 55 minutes for the 10k.

I felt a slight twinge in my left hamstring at the 3.5-mile turnaround point on the course. I didn’t think much about it since leg soreness comes with running. Kept pushing the pace with designs the hamstring would work itself out so I could continue my quest towards a PR.

This fallacy soon left my mind and body as the hamstring pain intensified to the point; I thought I was cramping. Slowed down a bit with hopes the cramp would go away but it didn’t, and pain continued to intensify. Decided to pull over and stretch it out but that didn’t help either. This was a first for me during a race but continued moving forward with the hopes the cramp would go away. The PR was the last thing on my mind at this point. I just wanted to finish the race upright and I did.

Finished the race with no distinguishing kick—I eased to the finish line ahead of some of the 5k participants with the crowd cheering me to go faster. I ignored them completely. LOL.

Crossed the finish line with a grimace on my face but upright. Made my way to get water and refreshments with hopes this would take the cramp away. Please note, I refer to this as a cramp because that’s what I thought was happening.

Finished with a time of 1:02 (one hour, two seconds).

It took me a couple of days and lack of response to treatment to realize this was not a cramp. I have not had a sciatic episode in years and sometimes forget how it feels. Also, it has NEVER occurred during physical activity.

I began treating the sciatica with Epsom salt, ice, heat, and my massage gun. This all helped but it didn’t go away. Decided to take a few days off from running to see if that would help. This was the first forced break from running for me in years. Felt funny but was necessary since my leg was experiencing nerve pain.

Hoping the pain subsides in time for the 2023 Calgary Stampede 10k in two weeks.

Fingers crossed! Piriformis syndrome sucks! LOL.

NOTE1: I don’t publish articles in the order I write them—just when I’m done with the editing process.

NOTE2: I ran the 2023 Calgary Stampede and still had piriformis issues—made it to mile 5 before slowing. Decided to skip the 2023 Orlando Best Damn Half Marathon and the 2023 Virginia Beach Shamrock Half Marathon. First time I’ve signed up for races and not go to the race sight.

NOTE3: I wrote 90% of this article on my phone with SAMSUNG Notes while flying back from Jamaica over spring break. This is the first time I used my phone to write a blog article. This opens me up for additional writing opportunities to capture my thoughts and develop new content. Exciting times for the Walk into the Future blog! 😊

Career Choices 101

(Image by Orange Fox from Pixabay)

“Don’t chase the paper, chase the dream”.

(Notorious B.I.G)

The Great Resignation is a term that describes the trend of the mass voluntary exit of employees from their employment obligations.

The Great Regret is a new term that describes the feelings of 80% of the people who took part in the Great Resignation.

The quote above is one of my favorites from the great hip hop artist, Notorious B.I.G. He was a lyrical genius, and the quote above can be used as a career metaphor.

My simple translation = find your WHY and career success will follow.

The Great Resignation provided a lot of people the freedom or guidepost to see the world of work in a different way. The new work view provided some with the vision to seek more and bet on themselves with so many new opportunities available. That’s a positive considering I preach to everyone to explore as much as possible. My blog is titled Walk into The Future because I continue to explore opportunities and will not limit my options (work, travel, fun).

There are some folks who viewed the Great Resignation as an opportunity to change their work situation and in some cases cash in more financially. That’s not a problem if the workplace change was made to get the individual closer to doing things they enjoy. It could be a problem if the individual changed careers simply because there was more money available for the new job.

Quick question: How much of a pay raise will it take for YOU to be happy today? Would $5,000.00 or $10,000.00 make you enjoy what you are doing more?

I ask clients and staff this question to get them thinking about what they truly want. Chasing the paper may seem like the logical answer but don’t forget you still have to pay taxes on that paper. Also, an extra $5,000.00 to continue to work in a place you are not happy with does not sound enticing to me. Conversely, leaving a company for a job paying more money may sound just as good but the switch should not be based solely on the money. Refer to the quote above from the Notorious B.I.G.

The best of both worlds would be to find your WHY and build up your skills so that when your dreams come true, the paper (money) follows. Sounds like a simple concept and it can be, but nothing will be simple without knowing/understanding the WHY.

Going to work without a WHY causes a lot of people issues daily. I work with folks who believe that they are not being paid their true worth in the workplace. Some are completing the same duties they have been assigned for 10+ years—no additional responsibilities or growth from them but they want more. Why is that? They have not identified a WHY for their work life and have not built the skills to chase the dream. A larger problem is some don’t even know what dream to chase to find the happiness they seek.

The lack of paper (money) is not really the problem. The problem is chasing something they are not fully invested in and believing additional funds (salary) will turn this around and they will immediately become happy with what they are doing.

Albert Einstein defined insanity as doing the same thing over and over and expecting different results.

No WHY equals a form of insanity in the workplace. I coach clients to seek/find their WHY to determine the best course of action for their careers.

Chasing the DREAM can bring the paper. Well stated Biggie Smalls!

What dream are you chasing?

Irie!

https://www.cnbc.com/2023/02/02/80percent-of-workers-who-quit-in-great-resignation-regret-it-new-survey.html

2023 Town of Celebration Half Marathon

Celebration c

“Running is great for your body. It will increase your energy levels and helps you to clear your mind”.

(Heidi Klum)

FYI—I selected the 2023 Town of Celebration Half Marathon because I did not want to do the double bridge crossing which is part of the Melbourne Publix Half Marathon again. I used the term diabolical to describe that race and did not want to go through that pain again.

The Town of Celebration race is the week prior, and I scouted this race for over 8 months to see how other runners felt about running in this small little town just south of Walt Disney World.

Well, let me tell you, this is my new favorite half marathon, and I will be running this one again for many years to come.

I had never visited Celebration, Florida and barely heard the town’s name in the past. I think most people just assume anything close to Disney World is part of Orlando. Celebration is in Osceola County, and it has a small town feel because it is a small town: https://en.wikipedia.org/wiki/Celebration,_Florida

Made my way over to Celebration the day prior to the race. I wanted to explore a bit and get a better feel for the town, the race course and the parking situation. There were several emails that identified parking would be limited and for runners to arrive early on race day. Did not know what all that meant but I learned a valuable lesson at the 2022 OUC Half Marathon and wanted to make sure I had time to stretch and warm up.

Packet pickup was conducted at Celebration Lakeside Park and was straightforward. Arrive, get your race packet, gifts, take a few photos and then move on. There was not an EXPO for this event as they wanted runners to get in and out to maximize the limited parking downtown. I was able to explore a bit and get some nice pictures around town. I wanted to continue my carb loading process and Googled Italian restaurants. Did not need Google as Reggiano’s of Celebration was directly across the street from packet pickup. There were other options close by but wanted to experience something unique to Celebration. There were a lot of runners and family walking around town, but Reggiano’s did not have a large crowd yet. Made my way to the bar and posted up to get some great food and atmosphere.

Reggiano’s has a large menu, and they specialize in pizza—multiple varieties available on the menu. Decided to stay with my tried-and-true selection, chicken parmesan with pasta. The portions are huge so take that into account if you visit Reggiano’s. Got my traditional bud light draft, water and extra bed and dug into my meal. Several runners were in the restaurant enjoying the carbs and great food.

Left Reggiano’s and did some window shopping to look for a refrigerator magnet to add to my collection. Had to visit a few stores to get the one I wanted and made my way back to my car to head to the hotel to get off my feet.

Picked a hotel that was less than two miles from the race start line so felt comfortable with getting back downtown prior to the race with plenty of time to warm up. Laid out my race outfit, hydrated a bit more and watch some TV before going to bed early to tackle the 13.1 miles coming the next morning.

My friend, Lauren texted me and asked what my projected time would be the next morning. I felt good with my race preparation and mentally approach so I replied I planned to run 2:08 (two hours and eight minutes). Remember, I had just run 2:15:03 in Vero Beach the weekend prior so I came into the race looking to knock off 7 minutes. The weather in Celebration was a lot cooler than Vero Beach and there were no bridges—the course is completely flat with a few boardwalks to navigate so felt good with my projected time.

Made my way back downtown the next morning and found parking a few blocks away from the starting line. The citizens of Celebration embrace the event and didn’t seem to have problems with a bunch of visitors parking in front of their houses.

I had plenty of time to stretch and warmup and took advantage of it for this race. The temperature was in the low 50s and made for a great way to start the race. I made my way into the start corral and got set in the 9-minute per mile block and waited for the fun to start.

I was able to speak with and catch up with a few runners I knew from the Orlando area and a couple that came over from Fort Pierce as well—it was great seeing some hometown runners over in Celebration.

I felt relaxed, comfortable, and ready to go.

Fast forward and the winding course hit every major point of interest in Celebration. There were not a bunch of spectators out but the ones who came out were great and provided a lot of support to runners. I settled into my pace during the early portions of the race and did not worry about other runners or how fast they started the race. I had the number 2:08 in my head and wanted to see if I could hit it. Fun fact, the race time was not my driving force, but this was the most enjoyable half marathon I have ever run. 2:05 is my best half marathon time set at the OUC Half Marathon back in 2019 so I have been faster and will be again.

My mile splits were:

Mile 1: 9:20/ Mile 2: 9:29 / Mile 3: 9:31 / Mile 4: 9:28 / Mile 5: 9:44 / Mile 6: 9:38 / Mile 7: 9:52 / Mile 8: 10:19 / Mile 9: 10:03 / Mile 10: 9:47 / Mile 11: 10:20 / Mile 12: 10:06 / Mile 13: 10:10 / Mile .1 / 1:32

I slowed a bit at the 8-mile markers as we had to navigate a narrow portion of the boardwalk. It was not conducive to passing other runners and there were multiple twists and turns during this portion. I didn’t fall off a cliff but believe I could have kept running at the 9-minute clips but I’m extremely happy with my pacing and times throughout the race.

I finished the race in 2:09:18 so I was only 18 seconds off the time I shared with Lauren. Not bad, huh? 😊

I crossed the finish line with a smile on my face and felt great with my effort during this race. I was able to call my time, put in the work and see the training pay off with a really good time.

The BEST part of the race is the after party!

Most races provide beer and donuts to runners, but the Town of Celebration throws a party. Every restaurant in town has a booth and each runner gets a food passport to eat their way around town (figuratively). I hit most of the booths with some being a repeat for me—the beer and mimosa stations at 9 am in the morning were very popular. I was not in a rush to leave so soaked in all the town of Celebration had to offer. I decided during the afterparty this would be a race I run every year. I’m ready to sign up for the 2024 race but registration is not open yet. LOL.

I’ve got a few races lined up for the 2023 racing season but I’m sure this will be the highlight race for me. This little town has set the bar extremely high for others.

Irie!

“Run often. Run long. But never outrun your joy of running”.

(Julie Isphording)

https://www.celebrationmarathon.com/packet-pickup.html

2023 Vero Beach Half Marathon

Vero a

“One run can change your day; many runs can change your life”.

(Unknown)

The first half marathon of 2023 was a repeat from 2022. The 2023 Vero Beach Half Marathon was a late December addition to my race calendar.

I ran this race for the first time in 2022 and was able to conquer the double bridge crossing and complete one of my fastest half marathons of the racing season. The weather was unseasonably cool in 2022 but it was about 25 degrees warmer this year.

I was still coming off my full marathon high and training program so entered this race with a bit of momentum. My good time from last year and training program factored into my mental approach to the race.

There was not a large EXPO for this event. Packet pickup was conducted outside of a local brewery in Vero Beach. Not much activity at this event so grabbed my bib, t-shirt, and a couple craft beers while I was there. The beer selection was pretty good and happy I made a pit stop at the American Icon Brewery: https://www.americaniconbrewery.com/home/

Left the American Icon Brewery and headed to Olive Garden to carb load to fuel up for the next morning. Got my traditional Chicken parmesan and extra bread sticks to ensure my carb tank was on high. FYI, I started the carb loading process 6 days prior, so this meal was a way to top off the carbs already in my system.

Headed home to get some rest before the big day. Did another check of the weather forecast to determine what was in store for the next morning. It was not projected to be hot at the race start but the temperature was projected to rise quite a bit before the race was complete.

Made the short 30-minute drive back up to Vero Beach on race day. Wanted to get there with plenty of time to park and then stretch/warmup before the race got started. I did not show up with a particular finish time in mind but wanted to match or exceed last year’s 2:11:05 time.

This race did not have pace times listed at the start line so decided to line up in the middle of the starting pack so I could gradually build my pace during the race. Also didn’t want to risk bumping into slower runners/walkers while waiting for the pack to thin out a bit.

Went out with a controlled pace because we enter the first bridge crossing at the 1-mile marker and the steep incline forces runners to adjust the running pace to get up and over. I stayed controlled as I made my way up the bridge and then allowed a faster pace on the down slope. Didn’t want to overextend myself on the up or down slope considering I would have to return and complete this process again within the first 5 miles of the race.

The race and my pace settled quite a bit once we got off the bridge and headed towards the famed Vero Beach waterfront area. This is a smaller race and there are only a handful of people out this time of the day to cheer for runners. Most of the spectators were in this area as they cheered for the runners and enjoyed the early morning walks on the beach. I experienced a bit of discomfort in my right leg at this point but nothing that would keep me from completing the race—this discomfort went away after another mile, and I was able to press forward.

Fast forward and the racecourse goes through multiple Vero Beach neighborhoods so it was great to experience this city as a running tourist.

I started to pick up my pace once we got 10 miles into the race. Wanted to finish strong but realized my pace was off from last year’s race. Decided to finish as strong as possible so I could get snacks and free craft beer at the finish line. This was my best tactical race in 2022 but I could not match the same level in 2023.

I crossed the finish line in 2:15:03 with a smile on my face. The marathon training has made completing half marathons a lot more enjoyable because I don’t get as sore as in the past. Got my medal, commendable beach towel and photos in the finish line area. Made my way to the American Icon Brewery stand for my two free beers and stretch a bit.

Met one of my best friends at Mulligan’s Beach House for breakfast and more beer. We had a great view as we sat on the beach, had great food and conversation on a Sunday morning.

What a great way to start my racing season! 😊

Next stop, the 2023 Town of Celebration Half Marathon—irie!

“Running is the basis of all training that I do…it’s like an escape”.

(Ellie Goulding)

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