“The successful warrior is the average man with laser-like focus”.
(Bruce Lee)
Let’s give the Five-Minute Thursday writing prompt another run. I’m starting to love the simplicity of this writing concept and having fun generating content for the Walk into the Future blog.
My fitness journey primarily chronicles my running program and the tourism opportunities this brings to me throughout the year. I also write about being goals oriented but, I don’t believe I ever identified one of my 2024 goals was to get to and maintain my body weight at 198 pounds or less.
The sixth prompt for Five-Minute Thursday is: 2024 Fitness.
My normal weight over the past three years was right around 205 pounds. This was fine as I increased my running program and got a bit more serious with my marathon pursuits. I completed marathons in 2022 and 2023 with my weight at 205 pounds. I was able to get the training done but wondered what would happen if I trained AND got my weight down a bit. I set my weight goal back in January 2024 and put effort to meet and/or exceed the goal this year.
I started January 2024 at 203 pounds after taking three weeks off from running after my 2023 Garden of Life Marathon in December 2023. I reevaluated my training program and my diet to determine the adjustments I needed to get my weight down. Again, I was not looking to lose substantial weight, but I wanted to get down to see how it impacted my daily life and fitness levels.
I changed my diet and decided to stay out of the drive-through lines more in 2024. Yes, I write about my running program, but my diet has never been the greatest over the years. Also, it is so easy to hit a drive through after work instead of going home and cooking. I didn’t eliminate this process completely, but I put a huge dent in making these stops on the way home. I got more use out of my grill in 2024, and this helped me with better meals throughout the year.
I also rededicated myself to following my training programs especially with my 2024 Chicago Marathon 18-week training process. My goal for this training block was to not miss a session to ensure that I give maximum effort to get ready for the Chicago Marathon. I only used the exercise bike as a warmup for my runs—this was a bit different from previous cycles. I also adjusted my bedtime to 8:30 pm daily and woke up at 4:30 am to ensure I had time for morning runs before work. Going to bed at a consistent time helped me get prepared to get up and run in the morning.
The 18-week marathon training plan increased my mileage weekly, and I incorporated additional mileage in my training process. I’m on pace to finish 2024 with over 1,500 training miles which would be 300 miles over my previous maximum running year.
Fast forward—I got down to 192.5 pounds on 9/14/2024 and ran the 2024 Chicago Marathon at 197 on 10/13/2024. I’ve consistently met my goal to stay under 198 this year. My fitness levels are much higher within this weight range. Fun fact—I have started to order new pants since my old ones don’t fit as well now. 😊
Not trying to get down more but want to maintain this new level of fitness and keep my weight right around the 195 – 198 range. My friend Lynn calls me skinny now—not sure I agree but I have a new level of fitness and I’m happy with it. 😊
What 2024 goal are you proud of accomplishing?
Irie!
“The only person you are destined to become is the person you decide to be”.
“How do you know if someone ran a marathon? Don’t worry, they’ll tell you”.
(Jimmy Fallon)
Sweet home, Chicago!
This is how I felt when I finally arrived at my hotel in Chicago. Why the excitement? Well, I’ve chronicled my training for the past 18 weeks but didn’t know if I would make it to race day.
Hurricane Milton caused havoc on Wednesday of race week, and I didn’t know if my flight on Friday from Orlando was still going to happen. My original Friday morning flight was cancelled by Southwest Airlines, but they rebooked me on a later flight to Chicago. I decided to just enjoy the process and was extremely happy to be on my way to running the 2024 Chicago Marathon.
My flight was uneventful, but it got me closer to the end of this 18-week journey. I grabbed my bag after landing and made my way out into the Chicago night to head to my hotel. I am a Marriott brand fan, and my hotel was picked based on proximity to the marathon start and finish lines. I wanted to be able to walk around Chicago during my adventure without having to worry about traffic or waiting around for a ride. I checked into my hotel room late Friday night due to the airline delays. Made a quick trip to a corner store to stock up on water, bananas and bagels before heading to bed.
My original plan was to hit the 2024 Chicago Marathon EXPO on Friday since my arrival time was supposed to be 8:35 am. Again, Hurricane Milton changed this, and my true arrival time was 9:30 pm. No worries, I got up Saturday morning and walked over to McCormick Place for the Abbott Health & Fitness EXPO. This walk was an outstanding way to see Chicago neighborhoods and take in the excitement of race weekend. I have been a running tourist for a few years and experienced EXPOs in multiple states. Nothing prepared me for the sights from the Abbott Health & Fitness EXPO. This was by far the largest EXPO event I have ever seen. There were over 180 vendors with products from around the world. There were close to 20,000 people in the EXPO (runners, family, friends) and I felt the crush of people in the venue. Runners are a friendly group so that made it easier to navigate while in the venue.
Packets pickup was a breeze since the Chicago Marathon organizers sent each participant an event ticket. The ticket helped EXPO volunteers direct runners to the correct lines for bib pickup and corral assignments. This is the first EXPO that utilized a photo to ensure the correct person got the correct bib number. Technology is amazing!
I made my way around the EXPO to check out vendors, sample nutrition and get my photos while there. 😊 I wanted to enjoy the experience as much as possible but didn’t want to spend too much time on my feet the day before the marathon.
I headed back towards my hotel and wanted to check out the race start line area. This was my way to ensure I knew where to report on Sunday morning. The Chicago Marathon has a detailed process to place runners in corrals to ensure the start of the race is organized and gets runners out without overcrowding the roads. I was slotted for Wave 3 and Corral K. This means my time was projected to be closer to the middle of the pack which was exciting for me. I made a few more stops to take in the city and then headed to Pizano’s Pizza & Pasta for a pasta lunch. I still needed to add more carbs into my system to get ready for race day.
Headed back to the hotel to prep my running outfit for the big day, get off my feet and hydrate. I was able to get in a quick nap too. 😊 I left the hotel after my nap to get in another carb loading meal to finish off the process at Portillo’s. I did some light stretching and meditation to help me get ready for the big day ahead. I was a few hours away from running the 2024 Chicago Marathon!!!
I woke up on race day a bit anxious because this was the largest race I have toed the line for (55,000+ registered runners). I also had no real idea how the start line corrals would work—we were told to arrive two hours early, but this meant having to stand around in the corrals and wait patiently to start the race. My hotel was a mile away from the start line, so I leveraged this distance to stretch my legs with the walk toward Grant Park. I purchased a long sleeve shirt at Goodwill for $6.99 and used it to stay warm while waiting for my race to start. Race organizers provide ‘drop off’ areas where runners discard their warm clothing items prior to starting the race. These items are donated to homeless shelter by the race organizers.
I made my way to the Wave 3, Corral K start area around 7 am. My group was scheduled to start running at 8:35 am. What do runners do for an hour and thirty-five minutes? Great question! We sat on the pavement like grade school kids to conserve energy and get off our feet. Thousands of adults just sitting on the ground quietly and listening to music to pass the time. Our group was called to start moving towards the start line around 8:30 am and running the 2024 Chicago Marathon got real at that moment. I tossed my long sleeve shirt into the clothing donation area and started to get myself mentally ready to rock the Chicago Marathon. A sense of pride came over me at this point because I knew I had trained better during this cycle and wanted to see how this translated for this marathon. Said a quick prayer and it was showtime!
My goals for the marathon were to enjoy the process, run a controlled race and improve my time from my last marathon. Well, two out of three is not that bad! 😊 I enjoyed the process and set a marathon Personal Record (PR) at the 2024 Chicago Marathon. The one goal I missed was running a controlled race. I’m not complaining considering I ran a PR time here. I fault the crowds, and the energy generated for my lack of control during the race.
So, what was the problem with my pace? The crowds were so hyped that they energized me beyond anything I’ve ever experienced. My first mile was run in 9:45 (nine minutes and forty-five seconds. My second mile was run in 9:45. My third mile was run in 9:31. See a pattern here? 😊 The funny thing is I knew I was moving too fast, but it felt great! The fourth mile was run in 9:42. At this point I decided to just run the damn race and see what would happen regardless of my intended pace. The cooler weather, the crowds and the flat racecourse felt right so I just ran. I had a huge smile on my face for the first 23 miles. Lactic acid kicked in after that and I lost my smile for a bit. I looked at my watch and knew I was well ahead of my previous marathon times—I just needed to hang on. I mentioned to several friends that I wanted to run 4:44 this time out. I realized I would not hit this pace, but a PR was well within my reach. I gave myself a pep talk at mile 24 and then got my mind right. Finished the marathon in 5:23:35 (five hours, twenty-three minutes and thirty-five seconds). This is a 25-minute PR for me. My 4:30 am training sessions paid off nicely! 😊
Race results below:
Participant
Name (CTZ)
Williams, Calvin (USA)
Bib Number
59296
City, State
Fort Pierce
Division
55-59
Gender
Man
Short
CW
Race Info
Start Time
08:37:57
Totals
Place Gender
25103
Place Age Group
1478
Place Overall
43983
Finish Time
05:23:35
My Runner
Add/Remove
Race Status
Race Status
Finished
Last Split
Finish
Pred. Finish
–
Pred. Finish (Time of Day)
–
Splits
Miles Kilometers
Split
Time Of Day
Time
Diff
min/mile
miles/h
05K
09:09:07AM
00:31:10
31:10
10:02
5.98
10K
09:42:31AM
01:04:35
33:25
10:46
5.58
15K
10:15:07AM
01:37:10
32:35
10:30
5.72
20K
10:49:30AM
02:11:34
34:24
11:05
5.42
HALF
10:59:06AM
02:21:10
09:36
14:05
4.26
25K
11:27:12AM
02:49:16
28:06
11:36
5.18
30K
12:08:21PM
03:30:25
41:09
13:15
4.53
35K
12:53:06PM
04:15:09
44:44
14:24
4.17
40K
01:41:38PM
05:03:42
48:33
15:38
3.84
Thanks to everyone who reached out to me during my training cycle to send encouragement. Also, thank you to my friends who I couldn’t hit Friday night events with because I needed to go to bed so I could get up and run on Saturday mornings. Thank you to Walk into the Future blog readers for following my training updates and sticking with me on this forum. Appreciate all ya’ll!!! 😊
I will shift gears towards my half marathon schedule for the next few months. I have the 2024 OUC Half Marathon in Orlando the first weekend in December. I follow that up with the 2024 Palm Beaches Half Marathon the following weekend. I will not run the full marathon down there because of humidity—I learned a valuable lesson last year.
FYI—Lauren and I signed up for the 2025 Chicago Marathon and are waiting to see if we get in next year. There may be another marathon training program in 2025—get ready because I’m starting to figure this marathon training out. Who knew I could get faster as I got older. 😊
“Running isn’t about being the best; it’s about pursuing your personal best”.
(Runkeeper)
My Walk into the Future allows me to pursue adventures in multiple ways.
Running is one of the ways I found 12 years ago, and I have not looked back.
I started running Orlando Track Shack and Front Running Sports races when I moved to Oviedo, Florida from Warner Robins, Georgia back in October 2010. I never thought the local 5ks in Orlando would lead me to become a running tourist and multi-time marathoner. Big things start with small steps.
I have focused on the half marathon as my preferred distance over the past 4 years but still lace up my running shoes for 5ks. The Treasure Coast running community is not as large and visible as the Orlando running community. We have races but they are not as large as the Track Shack productions and most don’t have beer at the finish line. It seems like a small thing, but true runners are looking for beer and donuts once we cross the finish line. I still run a few local races but find ways to travel to the Orlando area for Track Shack events.
The Treasure Coast Food Bank hosts a September 5k and I have run this one for the past three years. It’s a small race but it is a great way to help stock the local food bank to help our residents with food insecurity needs. I also leverage this 5k as a speed session to help me prepare for longer races. This year the 5k fit nicely into the Chicago Marathon training program and allowed me to test my fitness and work to get faster leg turnover.
The race starts and ends at Causeway Cove on Hutchingson Island in Fort Pierce. This location makes it easy to get in and out without a ton of traffic or waiting around when the race is over. I also park on the mainland side of the Seaway Drive bridge and use the bridge as a warmup before the race. I get a slow jog in crossing the bridge and then stretch once I make it to Causeway Cove.
Again, it’s a small race crowd so I normally post up in the middle of the starting pack to avoid undue stress moving through runners. I didn’t enter with a specific finish time in mind but wanted to go faster than my last 5k back in August (Celebration of Running 5k). Always surprised I don’t know many people in these races even though I live in Fort Pierce—this is not a tight running community.
My goal was to run a controlled race without much deviation between each mile split. I’m happy with my finish time of 28:29 which equals 9:10 per mile. This was a faster time and splits than my Celebration of Running 5k outing. I ran the entire 5k with a smile on my face because the pace felt good, and I knew I could maintain this for additional miles. I didn’t feel the need to push much faster considering this was a 12-mile training day as part of my Chicago Marathon training program. I was surprised to see that I won my age group for this race. I have placed in the Top 3 of this race in the past but this was the first time I was the ‘Top Old Dude’. 😊 I decided to stick around the race village to collect my additional award and get some extra pictures taken on the top step of the podium.
I took my prizes and headed back over the bridge. I still needed to get in an additional 9 miles to complete my long run training for the day.
Feeling good about my mental and physical fitness as the 2024 Chicago Marathon draws closer.
“A marathon is hundreds of miles. The finish is the last 26.2”.
(Running Quotes)
This quote identifies my current Walk into the Future. I started the Chicago Marathon training cycle on 6/10/2024 and have logged 561.89 miles to date. I’m flying to Chicago tomorrow morning, so I have completed all the prescribed miles on my training plan.
There have been a lot of early mornings to beat the Florida heat and humidity but I’m feeling good about the work I have put in this year. I used lessons learned from previous training cycles to improve my mental and physical preparation to ensure I get to Chicago in great shape to compete with my fellow runners.
I started this training cycle at 207 pounds and have been as light as 192 pounds. I tipped the scale this morning at 194 pounds right before I start the carb loading process. I will toe the line at the Chicago Marathon lighter than my last marathon and this should translate to my performance. Again, I decided not to take any short cuts this time around and made sure I put in the work mentally, physically and with my diet. Feeling good! My friend Lynn keeps saying that I’m skinny now—not sure I buy that but have lost three inches on my waist and none of my pants fit me now. Will have to see if I maintain this weight before I invest in a new wardrobe. 😊
I touted being 32 – 0 during my last Chicago Marathon update. I never thought I would remain undefeated throughout the entire training cycle, but I wanted to maximize each run to ensure I performed well at the Chicago Marathon. Well, let’s cut to the chase—I missed a few sessions either due to travel or illness. I missed an entire week of training when I returned from the Virginia Beach 10-miler. This may also explain why my time in the race was slower than last year. Imagine that I completed a 10-mile race while I was sick. 😊
Here’s my weekly miles update:
Week 9
37.39
Week 10
34.49
Week 11
26.03
Week 12
34.58
Week 13
2.03 (Sick this week)
Week 14
42.7
Week 15
30.85
Week 16
33.77
Week 17
27.11
Week 18
5
Total
273.95
I’m flying up to Chicago tomorrow to get acclimated to the city and weather. I’m excited to go to the race EXPO for the opportunity to meet some of the elite runners scheduled to be there. I’m sure I will not see them much on race day so will enjoy the opportunity to share the same venue with them. There are a few Orlando Track Shack runners coming up to Chicago and I want to catch up with them at the EXPO as well. Friday will be my day to get some sightseeing in and deep-dish pizza. I will stay off my feet as much as possible on Saturday to conserve energy and keep my legs fresh. There will be an organized shakeout run on Saturday morning, but I have not decided if I want to participate. I’m sure it will be exciting and a great opportunity to meet runners who have gone through the same experience as me to get ready for the Chicago Marathon.
The weather is projected to be in the mid-40’s and warming up into the low-60’s. This will be a welcomed change from the Florida heat and humidity. Really looking forward to see how my body adapts to running in cooler weather without humidity.
“Run often. Run long. But never outrun your joy of running”.
(Julie Isphording)
The Walk into the Future running season always starts with the Orlando Track Shack Celebration of Running 5k in Winter Park, Florida.
I started running with Track Shack back in 2010 and leverage training plans they have for multiple distances. The Track Shack team identifies the start of the 2024 – 2025 running season with this race and turns it into a celebration for the Orlando running community.
The 2024 Celebration of Running 5k marked my 10th time running this race and I enjoy it more each time I return. The course is the same and the August humidity is always thick, but this is a great race to reengage with competitive running and socialize with a great running community.
My last race was the 2024 Rhode Island Half Marathon back in May. The months of May, June and July were dedicated to training in the Florida heat and humidity, but racing was an after thought during the dog days of summer. There are several 4th of July races to pick from but I normally travel and running on the holiday is not attractive to me—I may take on this challenge in the future but signing up for a race on the 4th of July has not materialized for me yet. 😊
I find myself starting to get anxious to race again in early August. I started my marathon training cycle on 6/10/2024 but running races with other competitors is more exciting than training miles. I also leverage the Celebration of Running 5k to gauge my fitness levels to determine adjustments needed in my larger training program. I’m down about 7 pounds and 2 inches so far during this training cycle so entered the racing season feeling fresh and of course lighter than last year.
I approached the 5k as another training session with an opportunity to work on my speed and endurance. I did not have a set finish time in mind but wanted to run as fast as possible and still have fun with the process—mission accomplished on both parts of this equation. 😊
I lined up in my usual spot with the 9-minute per mile group. This is always a safe place to line up to avoid crashing into other runners. It still amazes me that runners who know they will run slower splits make their way to the front of the starting corrals. This creates numerous problems at the start of the race because other runners must expend energy to avoid crashing into these folks—my strategy is to hang back a bit to let this churn clear a bit and then hit my desired pace. It takes about a half mile before the crowds start to thin out a bit to move forward.
I finished the Celebration of Running 5k with a time of 29:05—9:16 per mile pace. Not bad for me even after holding back for the first half mile. I completed the 5k with a nice sprint and a smile on my face. The smile came out because I saw one of my running friends and her husband in front of me and I decided I was going to pass them before the finish line. It was working until she spotted me and decided to kick before I caught them. She beat me by 3 seconds, and we had a huge laugh at the games adults play when racing. It was all fun and made the experience even better. 😊
Got my normal after race pictures in the race village and made my way to get my beer and donuts. Always enjoy the opportunity to catch up with folks I know in the Orlando running community but couldn’t stay too long. This was a 17-mile training day, so I needed to head over to the Cross Seminole Trail to complete my training.
Love the Cross Seminole Trail because it provides a flat and shady surface to get extra miles in. You get to interact with walkers, runners, roller bladers and cyclists all on the same trail. It’s great for people watching and training. A local cycle club places coolers with free water on the trail to help keep folks hydrated while on the trail—this was a bonus and much appreciated.
I completed my 14-mile training run and headed back to my hotel to cool off and relax. Of course, a nap was in my immediate future after racing and training.
My racing season started out exactly how I scripted it and I’m happy with my physical and mental preparation so far. Excited to see how the rest of the season progresses.
“My teacher gave me the best gift of all…believing in me”.
(Unknown)
The Five-Minute Thursday writing prompt has been a fun detour with my blog writing. Never thought I would enjoy a scripted prompt this much, but it has become a staple writing exercise for me.
So, let’s give the Five-Minute Thursday writing prompt another run. Not sure if I shared this in an earlier post but I am a proficient typist. I signed up for 10th grade Typing 1 class with designs to meet girls in high school. Turns out the skills I learned in this class as a 15-year-old have propelled my professional life and opened numerous doors for me. I would not be able to crank out weekly blog posts without the ability to type and put my thoughts down. I type as fast as I think so getting a lot of content completed is an easy task for me. Never imagined my attempt to meet girls in high school would provide me with a skill that helped me separate from my peers.
My fifth prompt for Five Minute Thursday is: My Favorite teacher—Mattie Fouraker.
I officially met Mrs. Fouraker in the 10th grade, and she was my typing teacher. She took a special interest in me and decided that I would learn how to type well in the year we had together. She also decided that I was not in her class to meet young ladies and put me on the far end of her class so my interactions would be limited. She made a point to get onto anyone who distracted me while I was in her class. This set-up created a typing incubator that allowed me to thrive in her class and taught me a valuable skill that I leverage daily. I was recognized as the best typist in class with a 65 words per minute with 99% accuracy rating—not bad for someone in class just to meet girls. 😊 Our football coach always made a point to identify I had the best hands on the football team—not bad for a wide receiver.
Mrs. Fouraker made a point to keep taps on me throughout the rest of my time in high school. She always made me feel special and provided life advice on the best way forward. I never took another class with her, but she continued to mentor me daily. I progressed to Typing 2 the following year but did not enjoy the class as much because I was just another student to the teacher in that class. My typing skill level remained sharp based on the tools Mrs. Fouraker helped me develop in my time with her.
Our relationship continued during my time in the Air Force. We shared cards and letters over the years that helped us stay connected over the decades. She remains one of my biggest advocates and follows the Walk into the Future blog weekly. I will visit her when time permits when I return home to Jasper, Florida. Mrs. Fouraker lives one town over in White Springs, Florida and it puts a smile on my face when I stop by.
Amazing what a teacher that believes in you can do to propel your life forward!
Thanks, Mrs. Fouraker for guiding me over the years! 😊
Who is your favorite teacher? Do they know that?
Irie!
“The art of teaching is the art of assisting discovery”.
“You don’t stay undefeated without being a little stubborn”.
(Andre Ward)
32 – 0! Yes, I’m going to claim an undefeated marathon training record at this point of the cycle.
You may be wondering what the heck I’m talking about—happy to explain! 😊
I just completed Week #8 of my 2024 Chicago Marathon training cycle: https://www.instagram.com/chimarathon/?hl=en. The training schedule has me running multiple distances Tuesday, Wednesday, Thursday and Saturday. 8 weeks times 4 days per week = 32 training sessions so far. 32 – 0.
I am showcasing the 32 – 0 record because I have not missed a training session, projected mileage or hit the snooze button once so far in this training cycle. I’ve trained for 2 other marathons over the past few seasons but have never displayed this level of consistency and commitment to the process. I want to see a ton of improvement in how I perform on race day in Chicago and dedicating the proper energy into my training program is my way to build towards the big day.
Will I remain undefeated? No idea but I plan to continue to put the effort into this training cycle to build physical and mental strength to guide me in Chicago. Training is going well as I hit my mileage markers daily but need to incorporate more speed work into the program. My future Wednesday morning runs are designed to run at 2024 Chicago Marathon pace so this will force me to begin to work on my stride to generate speed. Excited to start targeting marathon goal paces to mentally prepare for the full grind of 26.2 miles. I know I can complete the distance, but this year is all about going a bit faster than before. I’m projecting to have a finish time with a ‘4’ in front of it (4:35, 4:41, 4:59)—I will share my goal time the week of the Chicago Marathon. Yes, I have a projected goal time I’m targeting. Melissa—can you guess the time? 😊
Here’s my weekly progress so far:
Week 5
41.67
Week 6
33.61
Week 7
34.11
Week 8
50.26
Total
159.65
The weekly mileage has gone up from the previous updates. This will continue through Week #15 before the mileage starts to taper down. The full marathon taper process will start in Week #17 and continue until marathon race day. My previous marathon training cycle had me competing in the OUC Half Marathon the week prior. Not sure if this helped or hurt my race day performance but I will not repeat this process again for the Chicago Marathon.
Can I stay undefeated and make it to 72 – 0? Great question!
Thanks for joining me on this training cycle!
Irie!
“I don’t think being undefeated is going to determine my greatness”.
“The world is a book, and those who do not travel read only a page”.
(Saint Augustine)
Shout out to the Walk into the Future blog readers and subscribers. Appreciate everyone joining me on this journey!
Let’s give the Five-Minute Thursday writing prompt another run. I’m enjoying this writing prompt as a challenge to create new content based on a word or phrase. FYI—this writing prompt will be around for a while so buckle up. 😊
My fifth prompt for Five Minute Thursday is: Travel.
I could take this prompt in multiple directions but will focus on my willingness to explore travel solo. I write about my annual visits to the Smoky Mountains, Nashville and Negril as regular topics for the Walk into the Future blog. I will continue to travel to these spots as long as I’m able—all three locations provide me with a different level of peace and allow me to add new chapters into my personal ‘travel book’ (pun intended).
The Smoky Mountains getaway provides a level of solitude I can’t find anywhere else. Yes, there are other people walking around in the mountains but the level of peace I find there is unmatched. Simple trail walks and just being out in nature is captivating and helps me refocus.
Not sure I would categorize Nashville as peaceful, but I get a different energy vibe when in Nash Vegas. I love live music and there’s not a better place to hear great live music. I have regular spots I visit in Nashville (The Stage, Lucky Bastards, Dierks Bently Whiskey Row and Tequila Cowboys) because they have great sound systems, and the regular bands are all outstanding. Each of these spots are larger venues and I can always find a corner to post up to enjoy the music and watch the crowds. I normally just go back and forth between these spots until I get my fill of music and then head back to my hotel to do it again the next day. The Wild Horse Saloon was on my regular rotation, but it closed late last year. Luke Combs has a new venue in the same spot, and I plan to visit when I return to Nashville in April.
Negril, Jamaica is my happy spot! I’ve written this multiple times, and nothing has changed. Love flying down and spending time on the water and enjoying great food. I go down there so much my resort lets me check myself in when I arrive. The folks are friendly and take care of me like I’m a member of the family. Will look to get down to Negril multiple times each year moving forward—may need to buy property down there so I have my own spot. Can always rent out space when I’m not down there enjoying myself. 😊
So, my five minutes are up. How would you complete a five-minute prompt on travel?
Irie!
“Travel and change of place impart new vigor to the mind”.
I will be the first to admit that I’m not a New Balance athlete. My primary running apparel company is Nike, and my running shoes are Brooks GTS 23s. Hoping the Brooks GTS 24s drop before my racing season kicks off, but the GTS 23s have been good for me. The New Balance quote is prophetic for the marathon journey I’m currently experiencing.
Marathon training can be taxing physically, mentally and emotionally. The desire to compete and get better is stronger for me this year. I’ve trained for two marathons and seen minimal improvement but that is because the desire was not as strong in the past. I’ve rededicated myself to this process and vowed to give maximum effort weekly. Yes, I trained for the marathon in the past but took a few short cuts that I’m not willing to repeat.
I just completed Week #4 of this training cycle and I am proud to say I have not missed a training session or mileage goal so far. It sounds like a simple thing but there are times when it’s easier to hit the snooze button in the morning and not get up and train. The snooze button has not been a problem this training cycle—I’ve established a set bedtime and have not adjusted it for any reason. I’m getting prepared for lights out at 8:30 pm with a consistent wake up at 4:44 am—I like odd times. Melissa, that’s for YOU! 😊
I am following the Hal Higdon marathon training plan again with an eye towards the details of the plan and no missed training sessions. I ran into issues with the heat and humidity last year because I didn’t get out early for my long runs. I’ve adjusted my Friday night bedtime to provide a consistent sleep pattern. I’m getting out for my long Saturday runs by 5:30 am to beat the sun, heat and humidity. It’s still humid out but it’s easier to handle at this time of the day. I’ve also adjusted my hydration plan and ensure I have water, Gatorade and coconut water available for each long run. I hydrate better during my weekday runs too—a very simple concept but it is helping me get stronger mentally and physically.
My weight training program remains consistent with 3 days in the gym each week. I adjust the workouts but make sure to incorporate leg days into the routine. I’m not a heavy lifter anymore but concentrate on compound exercises with high rep levels. My yoga program consists of one weekly session to help my muscles stretch and recover. I will increase my yoga routines but one time per week is good for now. This will increase by Week #10 to match the miles I will be completing.
Here’s my weekly progress so far:
Week 1
32.11
Week 2
36.17
Week 3
18.78
Week 4
35.98
Total
123.04
The mileage will start to ramp up Week #5 through Week #15. The first four weeks helped build the running base needed for the increased mileage.
Excited to see how my training program has matured over the past two years. The Chicago Marathon is calling and I’m answering the bell. 😊
Here’s my projected racing schedule—I’m still looking for races.
8/17/2024
2024 Celebration of Running 5k
Winter Park
9/1/2024
2024 Virginia Beach 10-Miler
Virginia Beach, VA
9/21/2024
2024 Race for Recovery 5k
Port St Lucie
10/13/2024
2024 Chicago Marathon
Chicago, IL
12/7/2024
2024 OUC Half Marathon
Orlando
12/15/2024
2024 Garden of Life Half Marathon
West Palm Beach
1/19/2024
2025 Vero Beach Half Marathon
Vero Beach
1/26/2025
2025 Town of Celebration Half Marathon
Celebration, FL
2/8/2025
2025 Fleet Feet Run for your Heart 10k
Jensen Beach, FL
3/2/2025
2025 Game On Marathon of The Treasure Coast
Stuart, FL
4/25/2025
2025 Nashville Rock N Roll Half Marathon
Nashville, TN
6/1/2025
2025 San Diego Rock N Roll Half Marathon
San Diego
Thanks for joining me on the training process—Irie!
The Walk into the Future blog is back to give a run to the Five-Minute Thursday writing prompt.
This writing prompt allows me additional flexibility to my writing program. It provides a level of freedom where I can branch off and leverage a word or concept and then put a good five minutes to make a valid point or something others would want to read. So here we go with another five-minute prompt.
My fourth prompt for Five Minute Thursday is: Favorite Artist.
The Dick Clarke quote above is simple but is prophetic for me and my favorite artist.
One word: Prince!
I’ve said multiple times that Prince wrote and sang the soundtrack of my life. Maybe not in my adulthood but my teenage years and twenties resonated with every song that Prince put out.
Most folks think Purple Rain was the best music Prince put out, but my soundtrack started a lot earlier than this musical masterpiece. Dirty Mind (1980) and Controversy (1981) were my introduction to the Minneapolis sound and the genius of Prince. I was fully engaged with his music when he dropped 1999 (1982) on the world. I was hooked and remember my high school friends and I sharing the album—we would take turns bringing the album home and listening to the rock/funk/r&B sounds coming out of Minneapolis. It was hard to believe that one man could play every instrument, sing every vocal note to include backup and produce at the level he did. He introduced the band, The Revolution on the cover of 1999 but he was a one-man band up to this point. I remember watching Prince on MTV for the Little Red Corvette video—he was very dynamic, musical and had all the dance moves. The video enhanced his mystic and let us know he was a different kind of dude.
I was into the music and the sounds of Prince then he dropped the Purple Rain soundtrack and movie in 1984. It vaulted him into superstardom and then the world discovered my favorite artist. I was already on the band wagon, so it was funny hearing other folks talk about Prince like he was a brand-new artist—he was not. He had been building the soundtrack of my young life prior to ‘exploding’ onto the music/movie scene with Purple Rain.
My first concert was the Purple Rain tour. My friend Anthony Simon and I got tickets to see Prince in the Leon County Civic Center in Tallahassee, Florida. Convinced my mom to take us and dropped us off so we could experience Prince live. This was one of my favorite moments from my childhood because the live music was even better than listening to an album. He performed all our favorite songs, and we sang along just like we were part of The Revolution.
I saw Prince live 5 times before he passed away in 2016—still a sad day for me but I’m still enjoying the music and reliving my youth every time I crank up the music.
I visited Paisley Park back in 2018 to walk the same halls as Prince and experience the place he made music later in his life. This is still one of my favorite Walk into the Future adventures.
I introduced my niece Jayla to the 1999 album earlier this year. She started collecting vinyl and I found a local store specializing in classic vinyl. Jayla’s favorite artist is Michael Jackson but still wanted her to experience the grand sounds of Prince. She’s listening to the soundtrack of my youth, and I know she is enjoying it! Go Jayla! 😊
So, you’ve had time to think. Who is your favorite artist and why?
Walk Into the Future 