Walk Into the Future

Category: Fitness

  • Happy Trails—Running and enjoying new sights!

    My current Walk into The Future has allowed me to grow in multiple areas.  I have put an emphasis on my running program to expand my mental and physical capacities.

    This extra attention to running provides me with an outlet to explore new places to run, stimulate my mind and to a degree get some sightseeing in.  I have been creative when identifying locations to run to combat the concept of boredom.  I rarely run the same route twice in a week—I’m able to leverage my neighborhood and parks to keep my route from getting stale.  I’ve recently discovered and added local trails to my running routine in my efforts to get faster at the half marathon distance.

    St. Marks Trail

    My goal to run a half marathon under two hours provides an additional level of motivation to my runs.  My old running routine did not incorporate a ‘true’ long run as part of my training.  I would routinely get a couple 6-mile, or 7-mile runs in before a race but that was the longest distance I put in.  Most running programs identify long runs in the 10-mile to 12-mile distance.  I was introduced to the St. Marks Trail by friends who know this trail would provide me mile options to get a true long run in to help with my training.

    The St. Marks Trail is a converted railway that runs from Tallahassee, Florida to the Gulf of Mexico.  The trail is listed as 20 miles long and is extremely flat.  It provides an ideal place to build up mileage and is well marked to keep track of distances.  The trail is maintained by state trail rangers and there are facilities (bathroom, water fountains, rest areas) along the trail which makes it a popular choice for bicycle enthusiasts, runners and walkers.

    My longest run to date on the St. Marks Trail is 12 miles…6 out and 6 back.  Enjoyed the concept of not having to ‘map’ out a course and hope it meets the distance I needed for the specific day.  I have designated the St. Marks Trail as my go to location now for my long run days.  The long runs concept was instrumental in getting me ready for the New Orleans Rock and Roll Half Marathon in early February.  Putting additional effort into my long run process prepared me better to perform during the actual race.  I was able to reduce my personal best time down to 2:10:39 (two hours, ten minutes and 39 seconds) official.  Believe my mid-race and late race endurance was enhanced because I now have the capability to incorporate long runs into my training program.

    Projecting to incorporate 15-mile runs on the St. Marks Trail to continue to build my endurance, speed and mental approach for the other races I’m registered for later in the year.

    Lafayette Heritage_Alford Greenway

    The Lafayette Heritage_Alford Greenway (LHAG) trail provides a different challenge from the St. Marks Trail.  I can access the LHAG trail from home so don’t need to get into a car.  I simply lock my door and walk a little less than half a mile and I’m off and running on the trail.  The LHAG trail provides a lot of scenic views as you run through a neighborhood and public park to access the dirt portion of the trail.  This trail then allows you to run dirt trails next to lakes and ponds, so it is a great way to experience nature during a run.  I occasionally see rabbits, hawks and alligators as I work my way deeper into the run.  The terrain changes multiple times which makes it challenging and fun all at the same time.  There are inclines to climb on the trail which makes it a bit harder than the St. Marks Trail.  I normally can get a good 6-mile run in (out and back) for this trail but feel it more because the inclines are very steep.  This is good for building my endurance but does nothing for my speed. 😊  It also helps when I’m in a time crunch—I don’t have to drive anywhere to run—just go out and back and I’m done.

    There are other trails nearby to add to my running program.  Will do some additional scouting to identify distances available on these other trails and start running them soon.

    Will leverage trail running more as I expand my Walk into The Future!  More to come!

    Trail Running

  • Running Traveler

    traveler 2019

    2018 allowed me to develop a robust running program as part of my Walk into the Future.  I set an aggressive (for me) goal to increase the number of Half Marathons I would run in 2018.  This newfound aggressive scheduling allowed me to travel to multiple locations and experience 13.1-mile courses in fun and culturally significant places.

    Running a race allows you to experience a location in a more intimate manner than simply driving around.  Running provides opportunities to fully engage the city since you don’t have to worry about cars, traffic or obeying signs.  The course gives you the freedom to look around, admire architecture or even stop to take a picture of landmarks.  My goal is to run as fast as possible, but 13.1 miles provides a lot of sightseeing time.

    New Orleans, LA. (March 2018)

    My first 2018 race was the Humana Rock ‘N’ Roll New Orleans Half Marathon.  I’ve been to New Orleans multiple times, but this was my first time running a race in the city.  Running friends identified this as a fun race and a fast course since New Orleans is relatively flat.  The race and the course really lived up to the prerace hype.  Everything about New Orleans is festive and the course sponsors, volunteers and cheering crowd made sure all runners enjoyed their time in New Orleans.  New Orleans is known for Mardi Gras and having a good time.  A lot of runners use this race as an extended opportunity to get dressed up in costume.  You see all sorts of outfits for this race and beads are everywhere.

    The race starts downtown and winds throughout the city.  We spent a lot of time on tree lined St. Charles Avenue.  Residents, business owners, spectators and brass bands lined the street to cheer runners.  There are a few ‘beer stands’ available even though it’s 7:30 am—of course you have to get a beer in New Orleans.  The rest of the race winds through the Garden District, the French Quarter and finishes at the Fairgrounds.  The race after party is held at the Fairgrounds with music, food, beer, snacks and hanging out with runners from around the world.

    New Orleans is a great city and I’m happy to have experienced it as a runner.  Got to see the city from different angles and have a deeper appreciation for the culture there.

    Recommend visiting River Walk New Orleans (shopping), Mulate’s (Cajun Restaurant) and Bourbon Street (music) while in New Orleans.

    Nashville, TN. (April 2018)

    Nashville is one of my favorite places to visit because I love live music and some of the best music is generated there.  The St. Jude Rock ‘N’ Roll Nashville Half Marathon is one of the largest races in the series.  The Nashville entertainment draws a lot of runners from around the world to ‘Nash Vegas’.  The food, music and shopping in Nashville provides a convenient backdrop for runners to meet up and enjoy the city.

    A real treat for runners during this race is a different musical act EVERY mile.  Most of the acts are local talent (singers, musicians, bands) who are all very good.  The course starts downtown Nashville and winds through college campuses and residential neighborhoods before ending at Nissan Stadium.  A unique feature happens right at mile marker #6.

    Mile marker #6 is the entrance to the Westgrove neighborhood.  The unique and special feature of this part of the running course is the people who live in the neighborhood provide the entertainment to include sound stage, costumes and refreshments.  The entire neighborhood gets involved during the race and they have FUN.  My first encounter with this neighborhood came in my first Nashville Half Marathon in 2017.  I stopped running to soak in the entertainment and the energy from the people there.  Truly amazing experience to see so many people want to help entertain and energize runners.  This is my favorite spot on the Nashville course every time I run there.  I didn’t stop in 2018 since I’m use to the experience now.

    Running in downtown Nashville is a true treat!  The history, entertainment and music venues there make for a unique visual experience.  I always discover new things to view every time I run the city.

    Recommend visiting the Wild Horse Saloon (food, live music, line dancing), Crazy Town (live music), Tequila Cowboy (live music, food, cold beer), Jack’s BBQ, Opryland USA and The Hermitage (Museum).  There’s a lot more there, Nashville is a great place to Walk into the Future.

    Boston, GA. (October 2018)

    The Boston Mini-Marathon is a local race the town of Boston, Georgia uses to invite people to visit over the weekend.  Festivities include the Mini-Marathon (Half), Parade, Ms. Boston pageant, a Boston Butt BBQ competition and local vendors.

    This race had the smallest number of runners for my 4 races but was the friendliest place I’ve ever run.  Everyone in town seemed to enjoy the event and the runners who descended on their town.  The course was very flat and with the cool October weather provided an opportunity to run fast.  I signed up for this one as a ‘training’ run but ran my fastest half marathon ever.  Believe the cool weather and flat course were instrumental to my fast (for me) time.

    boston mini

    Amelia Island, FL. (December 2018)

    Decided to take a flyer and run the Reindeer Half Marathon on Amelia Island.  I had never been to Amelia Island and thought this would be a great way to see the beach and downtown areas.  The course was described as flat and fast and it lived up to the billing.  The run starts and ends right on the beach.  In between it winds through nature preserves, neighborhoods, downtown and the Fort Clinch state park.  Unfortunately, the weekend weather was not great, so I didn’t get to explore as much as I wanted.  I spent a lot of time at SLIDERS which has a great menu and ice-cold beers. Was able to venture out on the beach the day after the race before the rain started again.  Will look to make it back to Amelia Island to get a better feel for the area.

    2019

    Looking to add a few additional cities to my Running Traveler program.  Will run the Philadelphia Rock ‘N’ Roll Half Marathon in September—never been to Philly.  Also looking at running the Orlando Utility Commission (OUC) Half Marathon again in December after taking a year away from this race.  May add a few others to round out my running schedule for 2019.

    Currently committed to run:

    • Gulf Winds Track Club 15k (January)
    • New Orleans Rock ‘N’ Roll Half (February)
    • Winter Park 10k (March)
    • Nashville Rock ‘N’ Roll Half (April)
    • Philadelphia Rock ‘N’ Roll Half (September)

    Looking forward to catching up with friends and drinking beer at all these races!  See YA’LL soon!

  • Run your pain away

    “The only person you are destined to become is the person you decide to be.”

    (Ralph Waldo Emerson)

    Running

    This is one of my favorite ‘inspirational’ quotes.  It speaks volumes about the power of the mind and the benefits of positive self-talk.  We sometimes talk ourselves into and out of multiple life situations, but Emerson brings a level of clarity by identifying we own the process.  We become what we decide we want to become.  Simple enough!

    One area I use regularly with this process is my running program.  In the past I would say out loud “I’m not a runner” and wondered why my running program never provided the results I thought it would.  Using Emerson’s words created a mental adjustment, so now I leverage my runs to recharge mentally and generate positive outcomes for my Walk into the Future.

    The physical benefits of running include:

    • Weight loss
    • Increased endurance
    • Stronger lungs
    • Lowered blood pressure
    • Muscle toning

    Have you thought about the ‘mental’ benefits of running?

    A running program can be used in a therapeutic way also.

    Had a hard or challenging day at work?  Try going for a run to clear your head and generate positive thoughts you can leverage later.  It is very hard to hold on to negative thoughts as you run your troubles away.  You may find yourself generating new ideas once you remove the clutter of the day during your run.

    Some runners identify the concept of a runner’s high while putting in the miles.   Endorphins are nature’s home-brewed opiates that act a lot like morphine (Runner’s World).  The chemical response running provides can help adjust your mood and put a smile on your face.  The release of endorphins is an extra benefit when I run and keep me looking forward to my next race.  Runners are a naturally happy bunch and you always can find them smiling and drinking beer at the finish line of most races.  The endorphins and the sense of completing a challenging run may contribute to most of these smiling faces.

    Running can also be used as a stress reliever.  The boast in serotonin levels can provide a relaxing and calming affect as you run your problems away. It is extremely tough holding on to daily life pressures while also tackling a hill during your run.  Your full physical and mental attention quickly turns to help you get over the next hill or cover the next mile marker.  Your troubles don’t magically go away but they don’t seem as important while out for a run.  Run consistently and you will start to find running as a physical and mental outlet.

    What other transformative and therapeutic benefits can running bring?  Thanks!

    Benefits Of Running-03

  • Orange Theory Fitness

    Orange Theory Fitness (OTF) is based on the science of Excess Post-Exercise Oxygen Consumption (EPOC) designed to get clients’ in their ‘target zone’ to stimulate metabolism and increase energy (OTF).  This approach allows OTF clients to burn calories during their 60-minute workout and up to 36 hours after workout completion.  This group training program is led by a coach who provides instruction, motivation and an extra little push as needed throughout the training session.

    I decided to try OTF to see if this training program can be added to help me with my half marathon training program.  Still looking for training methods to help me with my stated goal to run a half marathon under 2 hours.  My normal training and running routines are going very well but wanted to explore OTF to see if this type training would increase endurance and speed needed to meet my running goal.

    My local OTF studio allowed me to sign-up for a free session to experience the workout and ‘afterburn’ advertised.  I was able to pick a day and time that fit my schedule.  The studio staff did a very good job explaining the science behind the OTF process.  They also conduct an in-depth interview to gauge each client’s fitness levels and goals.  This information is used to help the session coach understand how to help each client meet or exceed their goals.  Identifying my running goals allowed my session coach to come over and provide individualized coaching on ways to improve my endurance, speed and running form.

    My free session was focused on ‘endurance’ and was comprised of multiple treadmill, water row and weight lifting cycles.  The first half of my session had me rotating between cardio stations (treadmill and water row).  We were given time and distance goals for each station and rotated after meeting those goals.  Example:  4 minutes on the treadmill at 5.5 miles per hour then 700-meter water rows then repeat 3 times.  This comprised the first portion of the session.

    My small group rotated over to the weight floor to complete a series of weight/body weight exercises.  Compound movements were used to help/maintain endurance and proved tougher than I thought they would be.  We could pick our own weights but were given guidelines on what we should lift for each rotation.  There were 6 different movements required to complete this portion—some I’ve never tried before.  I was surprised how tough body weight pushups became after a few cycles based on the other movements we completed.  Example:  dumb bell ski lifts (12 reps), push-back push-up (12 reps), dumb bell kicks (12 reps) then repeat 3 times, followed by dumb bell swings (12 reps), bicycle abs (24 reps), push-back push-up (descending reps) repeated 3 times.

    Sounds like a lot of work but it was fun, and I could tell I had completed a good workout.  My pump was intense, and I felt surprisingly good after my OTF experience.

    Researching the multiple membership options provided to see which would benefit me the most.  This type program can enhance my current half marathon training and get me under my stated goal of two hours.

    Have you ever tried the OTF program?  What benefits can a program like this bring to your current fitness level?  Curious.

    orangetheory-fitness-audubon

  • Intermittent Fasting

    Intermittent fasting continues to grow in popularity as more people discover the positive benefits of the program.

    I was introduced to the concept through a friend during my time in Orlando.  Decided to give it a try after doing my personal research.  The concept of fasting does not appeal to most people and I was skeptical how this would improve health and physical wellbeing.

    I currently use the 16:8 model—16 hours of fasting with an 8-hour window to eat.  I can eat whatever I want during the 8-hour window including desserts.  No solid food at all during the 16-hour fasting window.  Example:  8-hour window = 11 am – 7 pm, 16-hour window = 7 pm – 11 am.  This can be adjusted based on daily activities.

    Other popular Intermittent Fasting models are:

    • Eat-Stop-Eat—you would fast for 24 hours, once or twice a week
    • 5:2 Diet—take in 500-600 calories on two non-consecutive days while eating normally on the other 5 days

    I always work out and run on an empty stomach so not eating first thing in the morning was not a tough adjustment for me when I decided to utilize Intermittent Fasting.  Your body will adjust to this concept quickly.  The initial hunger you feel will subside over time during your ‘fast’ period.  You can also suppress hunger by increasing your water intake.  Again, you can eat whatever you want during the 8-hour eating window.  No calorie counting, no avoiding certain foods during this timeframe.  Enjoy your meals, drinks and dessert if you want.

    I have not lost a massive amount of weight while following the intermittent fasting program.  I have lost inches on my waist and my body composition is more toned than before.  I attribute the toning process to my body using fat as energy during my fasting period.  I’m sure I can lose more weight if needed by adjusting the foods I eat during the 8-hour period.  I have a love affair with cake, so I’ve never eliminated it from my diet.

    The best thing about intermittent fasting is you own the process.  You can adjust the program to fit your daily lifestyle, weekend plans or travel.  It is not so rigid where you feel you are cheating if you break the times on occasion. Just pick back up as soon as you can to continue to reap the benefits of this health program.

    Check out intermittent fasting to see if the program would work for you.

    Intermittent Fasting

  • Kayak Adventures

    Decided to explore the Wacissa River today via Kayak.  Wanted to add a new adventure to my ‘Walk into the Future’ and did some research on local Kayak outfitters.  Discovered the Wacissa River Canoe and Kayak Rentals outfit was only a 20-minute drive from me and had very reasonable prices for their rental options.

    The owners and staff were very friendly and had great knowledge of the Wacissa River and the multiple channels that branched off from the main river.  They outfitted me with a sit-on kayak, life vest, paddle, map and final instructions for my adventure.

    Launching off was easy and the day on the river began with me exploring multiple local inlets close to the outfitters docks.  I realized it has been right at 4 years since I last kayaked so needed to get my balance and paddle rotations down again.  Took me about 10 minutes to get the hang of kayaking again and I was off.

    There was a lot off overhead cover (shade) on the initial part of my adventure.  The outfitters also rent cabins that sit right on the river, so I rode by several of them on my way out to the open waters of the Wacissa river.  There were a few other kayakers out but not a lot of water traffic or noise during the time out on the water.

    The wild life on the river was close by and amazing!  Saw several different type and shape turtles just hanging out and sunning themselves.  Of course, every time I tried to get close to take a picture, they immediately dove to get away from me.

    It took about an hour of paddling the river before I spotted my first eagle.  Very impressive birds but when experienced in the wild they can be awe inspiring.  I was able to float for a bit and watch one have a large fish for lunch.  Got a couple pictures of this without disturbing the eagle or making it decide to dive bomb me.

    What’s a kayak trip on a river in North Florida without gators?  Spotted my first one of the day swimming close to where I was observing my eagle friend.  Decided to paddle closer to the gator which was about 7 feet long to get some ‘up close’ photos.  This all made sense when I started paddling.  Luckily, I came to my senses before I got too close to the gator because I had no Plan B for what I would do if it took serious interest in me.  Decided to float a bit instead of heading towards the gator and freaking us both out.  I was able to get some pictures of smaller gators but didn’t linger too long to avoid disturbing them or freaking myself out.

    Turning to head back in allowed me to fully take in how far I had traveled on the river without really thinking about distance.  Still didn’t worry about distance but rediscovered kayaking is a great way to burn some calories.  The rotational paddle motion needed to move the kayak will really work your arms, shoulders and core.  Didn’t rush to get back, simply enjoyed the river and the views provided as I came back to the outfitters.

    Highly recommend getting out on a kayak or canoe and taking in a peaceful day on the river.

    Just don’t disturb gators!

    Check out my new friends if you want to kayak the Wacissa:  http://www.wacissarivercanoerentals.com/index.htm

    Kayak1

  • Get Fit

    Why not use your walk into the future to work on your physical well-being?

    A lot of people make January resolutions to motivate themselves to get fit.  You don’t have to limit your motivational time frame to January, you can decide to work on your physical goals anytime of the year.

    Check your local area for 5k races and sign up.  There are multiple ways to get ready for your first 5K (3.1 miles).  A very popular program is called ‘Couch to 5K’ which will start you out with a walk/run platform and build your endurance, so you can start and complete a 5K.  You can use this or a similar program to begin the process of joining in the fun of a race weekend when ready.  Remember to set measurable goals for yourself.  Example:  Complete your first 5k under 35 minutes.  Your training and mindset should be geared towards meeting or exceeding your measured 5k goal.

    Another area you may want to explore is strength training.  Building muscle is a great way to reshape your body and enjoy yourself in the process.  Start slow and give yourself time to get use to the ‘gym culture’ and build an individual program.  You may want to utilize a personal trainer as you get started to learn proper techniques and to create a program to maximize your results.  Again, set measurable goals for yourself and make sure you stretch those new muscles.

    My walk into the future has allowed me to update my personal fitness goals.  I read on Men’s Fitness.com about a guy who decided to walk/run a 5k daily to help him lose weight.  He was able to drop over 50 pounds with this process.  He started out walking and built himself up to being able to run a full 5k within his documented schedule.

    I’m not trying to lose 50 pounds but plan to leverage a similar approach as I gear up for my next half marathon in October.  I have completed two half marathons so far this year (Rock and Roll New Orleans and Nashville).  My stated goal for 2018 was to run 4 half marathons.  I’m well on my way to meeting this written goal.  I recently adjusted this goal a bit to include running a half marathon under 2 hours.  My personal record for a half marathon is 2 hours and 15 minutes (2:15).  I believe adjusting to the daily 5k program will help me increase my mileage base and speed as I gear up for the next half marathon.  We will see how this new approach and mindset will work for me. Gearing up for the USO Armed Forces Half in October:  http://jaxusohalfmarathon.com/#info

    (FYI—I completed 12 5k’s in July).

    What fitness goals did you set for 2018?  How’s your progress towards meeting or exceeding those goals.  Don’t be afraid to adjust as needed but keep moving forward—you can do it!

    SAMPLE Training plan below:Track Shack

  • Spin Class

    When’s the last time you took a spin class?  Well, decided to get back in the saddle today and tried spinning again.  Wanted to enhance my current cardio routine with something challenging without having to go out and fight the Florida heat and humidity summer brings.  Found a local church with a Fitness Ministry where they offer multiple class formats and times to reach a larger population.

    The church allows registered participants to attend the first class for free.  This was a bonus as I have been searching for additional ways to supplement my cardio and half marathon training program.  Thought spin would be a fun and challenging way to burn more calories and interact (network) with others in the community.

    Our instructor was very nice and made everyone feel welcome.  She had to spend a little extra time with me to get my bike set-up since I haven’t been on a spin bike in about 4 years.  Once we got my seat and handle bar height levels corrected, the fun began.  Several warm up routines got us physically and mentally prepared for a hard, fun and energizing 45-minute ride.   The instructor made a point to let us all know the ride would be at our individual pace.  We were coached to take breaks, adjust pedal tension and get water whenever needed.  This made the class an enjoyable experience for me.  There were several times I didn’t know if I could make it over the next ‘hill’ but our instructor kept me moving forward and I was able to complete the entire 45-minute circuit.  Not bad for my first time back in the saddle after a 4-year layoff.

    Looking forward to getting back and taking my next class.  Thinking about buying a package of classes since I know they will get used especially over the hot summer months.

    An extra benefit of spin class was the mind cleaning aspects the ride had.  I was able to completely focus on riding my bike over the next hill.  The breathing techniques we utilized helped free my mind and created a unique experience for me.  I know it was just a spin class, but the enjoyment of the ride was eye opening and has me looking forward to my next visit.

    This Fitness Ministry is an excellent way to give back and help the community!  Well done!

    What have you always wanted to try or do but never make the time?  When will you free your mind with a ‘spin’ class?