Walk Into the Future

Tag: Development

  • 2023 Winter Park 10k

    WP 1

    “If it doesn’t challenge you, it won’t change you”.

    (Fred Devito)

    Ventured back to the Orlando area for the Track Shack 2023 Winter Park 10k.

    This was my 5th time toeing the start line for the race but the first time I did not enter with a set finish time in mind.  I spent the past 4 weeks recovering from Piriformis Syndrome and my training was limited prior to the race.  Yes, this sounds like an excuse, but I was excited to race pain free again.  Decided this race would be my test to determine how well I recovered and make a final decision on the 2023 Nashville Rock N Roll Half Marathon in April.  Pain in this race would have eliminated me from traveling to Nashville to tackle the hills up there.

    Made my way to Track Shack on Friday before the 10k to pick up my race packet and do some shopping.  I’m always looking to get new Track Shack gear and wanted to make sure I had time to check out the new selections and colors.  It appears a lot of runners had the same idea—the line was out the door when I arrived.  This is the first time I’ve experienced a long line at Track Shack, but this was an indication race capacity was full this year.

    I didn’t do a major carb load process for the 10k but made my way to the UCF Buffalo Wild Wings to indulge in wings, potato wedges and beer.  This is the meal I leveraged to launch me into the 10k.  Made sure to get to bed early so I could make my way over to Winter Park with enough time to warm up, stretch and test out my legs prior to race time.  I wanted to get a two-mile warm up before the race to ensure I was ready to complete the 6.2 miles with minimum leg issues.  There’s a lot of activity around the Winter Park race village—vendors, runners and the Saturday Farmers Market are all in the same area.  Great place to watch people.

    Made my way to the 10-minute per mile section of the starting corral.  I didn’t want to be too close to the front because my competitive nature would have taken over and I would have pressed the pace.  Figured limiting my starting position would keep me from going out too fast and possibly aggravating my leg again. 

    The race was crowded, and the first mile was slow not necessarily by choice but because there were so many runners.  This worked in my favor since I couldn’t go fast even if I wanted too at this point of the race.

    The runners started to thin out a bit around mile 2 and again after mile 3.  I did not experience any pain through this point of the race and settled into a nice clip and started to enjoy the process of racing again.  I leveraged a couple of runners for pacing to help me keep a consistent pace through the middle portion of the race.  Mentally processed the concept of speeding up but decided to just enjoy the course, great weather and being around other runners.  There was no need to push the pace or myself at this point and didn’t want to create a situation where the piriformis became irritated.

    I increased my cadence at mile 6 when we made our way back onto Park Avenue.  There were a ton of spectators at this juncture, and I pressed the pace a bit to see what I had available for the end of the race.  I crossed the finish line with a smile on my face and no pain in my legs.

    Finished in 1:02:39 and made my way over to the race village to get my beer and take a few pictures while there.  Got a chance to catch up with a few runners I know from the Track Shack circuit and did some light shopping at the Farmers Market.

    Happy with my performance and not aggravating my running injury.  Looks like I’m clear to travel to Nashville and tackle the Music City hills.

    Of course, I will get in some line dancing and country music while I’m there.  😊

    Irie!

  • 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!  😊

  • 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)

  • Poetic Flow / Hope

    Day 1 n

    Hope springs eternal as

    I search the distant landscape

    The path I choose will determine my fate

    The goal is to win the daily grind

    Which path will I take?

    Determination sets the course as the search continues

    Multiple options, multiple venues

    Working towards the important things in life

    Without trying the only thing left is strife

  • Negril 2023

    Day 1 Calvin

    The Walk into the Future blog went back home to Negril, Jamaica over Spring break last week.  Decided I wanted to get back down for some sun, fun, rum, and reggae.  Mission accomplished.

    Spent most of my time relaxing but got some good reading in while making time to break out my snorkel gear.  Not much into the tourist activities but enjoy hanging with the locals and seeing the island from their perspective.

    Documented this trip with pictures instead of my usual word play:

    Day 1

    Day 2

    Day 3

    This was a good trip for me.  Love to explore and get great pictures while in Jamaica.  Looking at traveling to the Dominican Republic or the Turks and Caicos on my next adventure.

    Which one would you pick?

    Irie!

  • 2023 Goals

    “If you can dream it, you can do it”.

    (Walt Disney)

    Goals continue to be a huge difference maker as my Walk into the Future extends into the fifth year of existence.

    I never make New Year’s Resolution but discovered creating a set of yearly goals allows me to track my progress and see personal and professional growth.  This process has been working well for me so no need to adjust it for 2023.

    My goals are broken up into several categories to ensure I display a level of depth and growth throughout the year.  I don’t make this process overly complicated; it’s worked in the past and don’t see a need to adjust now.

    Interestingly, I hit every 2022 goal marker I wrote down except for one.  Several friends asked me about my goals in January and I simply stated 2022 went so well that I was going to run back most of the same goals in 2023.  Small tweaks but want to continue to move forward with my growth.

    Reading goals

    I started reading Proverbs daily when I lived in Warner Robins, Georgia.  I got the concept when I read a book written by Steven K. Scott:  The Richest Man Who Ever Lived.  I thought it was a get rich quick book but quickly learned that reading Proverbs provides wisdom in life.  I read Proverbs daily before work and look for ways to level that wisdom in my day.  My other reading goal is to read one book (minimum) each month.  I love learning leadership principles so most of my reading is done to help me grow as a leader.  Currently reading Atomic Habits by James Clear.

    Travel goals

    Always looking for new places to explore so I want to visit some new spots this year.  My running tourist role has me booked to return to Clearwater, Nashville, and Orlando.  My new race destination for 2023 will be the San Diego Rock N Roll Half Marathon.  I’ve been to San Diego before but have never raced that far west—should be a great week for me in San Diego.  I will return to Negril, Jamaica this year and want to make it down to the Turks and Caicos as a new adventure.  Weekend travel will revolve around Orlando, Melbourne, Jacksonville, and Palm Beach Gardens. 

    Consulting

    My Authentic Leadership consulting program extends into 2023 with new contracts and clients.  My work in this space was a happy addition to my 2022 goals and it looks like it will continue to grow in 2023.  I have already signed contracts with two different groups to bring the Authentic Leadership platform to staff members.  This side gig allows me to branch out into areas of professional interest for me and hone my organizational development skills.  My goal is to consult with additional organizations in this space.

    Writing

    My writing was steady in 2022 but one area I didn’t complete was publishing my Authentic Leadership eBook.  This is a carryover from 2022 so I will need to get this done in 2023.  Poems, blog posts and LinkedIn articles were writing goals I was able to meet last year.  I will continue to progress in 2023 with an eye towards more content on LinkedIn to share the Walk into the Future content with a larger audience.

    Exercise program

    Well, everyone that reads this blog knows running a full marathon was a highlight for me.  It was written down as a 2022 goal and I put the work in to meet that goal.  I will continue to lift weights twice a week and get 4 weekly runs in.  My long runs will be done on the weekends with 25 – 30 weekly miles.  I have a full racing schedule for 2023 and this keeps me motivated to log training miles. 

    Volunteer

    This is a new category I want to explore in 2023.  I do a ton at work but need to branch out into the local community and help there as well.  The Salvation Army and Treasure Coast Food Bank are two organizations I plan to help this year.  I did volunteer work with the Salvation Army in Tallahassee and enjoyed my time with them.  Will reach out to both organizations this month to see what I can help them with.

    Goals have been huge for my success.  What goals do you have for 2023?

    Irie!

    “Everything you can imagine is real”.

    (Pablo Picasso)

  • Poetic Flow / Life can be so nice!

    FP Inlet

    Eliminate the hunger and take away all wars,

    Break down all color barriers and bring equal rights to all.

    People living in unison, all getting along.

    This would make the world a better place for you and for me.

    Maybe one day kids can play together and have some fun.

    No war, no hunger, no racial wall.

    Life could be so nice.

  • 1,300 in 2022

    Sunrise

    “If you don’t know where you’re going, you will probably end up somewhere else”.

    (Lawrence J. Peter)

    I start each year by creating a set of goals for myself to ensure I continue to Walk into the Future.

    Past years I created a goal to run a set number of miles during the year (example:  1,000 miles) but decided to eliminate this practice and concentrate on run quality instead of quantity. 

    My 2022 run goals centered around 3 quality runs weekly without the shadow of a set number of miles as the goal.  I always found myself singularly focused on the end number instead of the impact each run had towards my goal and fitness level.  Mentally I was always chasing a number I made up in January and that was not always a fun activity.

    Fast forward and the 1,312 training miles I completed in 2022 is the most yearly mileage I have ever completed.  Launching my full marathon training program in July helped me clock miles but I was well on my way toward a mileage personal record (PR).  The marathon training process highlighted I needed to add training sessions and mileage to fully embrace the run challenge of a full marathon. 

    I routinely ran 3 days a week prior to my marathon training program and needed a 4th day to continue to build my mileage base.  I also needed to create a true run plan to identify the targeted mileage for each session.

    Prior to 2022 I would just go out for a run and then determine how far I wanted to go during that session.  Running in 2022 forced me to lay out a detailed weekly training program to identify how far I would run during each session.  I know this sounds simple and I’m sure most folks do this, but my running program had structure but needed more focus to get me to the start line for the Palm Beaches marathon.  I discovered putting a number on the training session (3 miles on Tuesday, 5 miles on Wednesday, 8 miles on Thursday, 10 miles on Saturday) made me hit my mile markers each session.  Anything less than what I projected left me looking for ways to get my miles in.  Weekly mileage numbers were critical to my running success in 2022.

    Mile by mile, day by day allowed me to top 1,300 miles in 2022.  I’m sure I could have surpassed that number if I put more focus on the mileage for each session prior to July 2022. 

    My 2023 run goal is to run 4 days weekly (25 – 30 miles total) with one day dedicated to speed work.  I am registered for 10 races for 2023 with a combination of 5ks, 10ks and half marathons.  I don’t know if I will tackle another full marathon in 2023 or ever but never say never.  I will let my weekly running sessions determine how many total miles I run in 2023.  Excited to track my progress and growth as I expand my running base and test myself with road work.

    What goals do you have for 2023?

    FYI:  Clocked 127 miles in January 2023! 😊

    Irie!

    “If you aim at nothing, you will hit it every time”.

    (Zig Ziglar)

  • Poetic Flow / Solitude (Repost)

    Solitude

    (Image by claudia martinez from Pixabay) 

    Solitude

    Solitude rhymes with gratitude

    And really is not the end of the world

    Most people assume

    The hustle and bustle of life

    Makes the gratitude for solitude profound

    In the life of those who can allow

    Solitude to influence their attitude

    And enjoy the energy and flow

    Solitude in life can help you grow

  • 2022 Palm Beaches Marathon

    Palm Beaches Marathon1

    “Forever is composed of nows”.

    (Emily Dickinson)

    Prince famously sang in his hit song, Let’s Go Crazy, “Electric word life, it means forever and that’s a mighty long time”.

    Well, I’m here to share that I will forever have the moniker of marathoner!  😊

    According to Trackshack.com, only half of one percent of the population has run a marathon.

    https://www.trackshack.com/blog/1262/bucket-list…-number-1:-run-a-marathon

    I did not make this rate go up much but happy to join the folks who have toed the line and completed a full marathon.

    I have documented my goal to complete a marathon in 2022 and provided updates on my training progress since July.  I selected an 18-week training program to prepare me for the journey.  The training plan was precise on when to run and how far to run to build a base to start and complete a marathon—mission accomplished.

    Thanks to my friends and family for the encouragement during the training—it meant a lot to get positive shout outs while I was on this journey.

    Made my way down to West Palm Beach the day prior to the marathon to get acclimated to the area and attend the Gardens of Life Palm Beaches Marathon EXPO.  I was expecting this to be a large venue like the Rock N Roll events, but it was much smaller than I imagined and completely outside.  The EXPO was a series of tents in front of the Meyers Amphitheater close to the water.  There were only a handful of vendors at the EXPO so not much to browse or purchase.  Check-in was simple considering the size of the venue.  Got my race bib, t-shirt, goody bag and headed across the street to get food.

    Made my way to the ER Bradley’s Saloon which had a funky vibe, great atmosphere and was still serving brunch when I arrived.  The World Cup was playing on all the TVs and they had a DJ spinning tunes in the middle of the afternoon.  Seems like a great place to hang out when I’m back in West Palm Beach.

    https://www.erbradleys.com/

    PB Marathon water5

    Headed back to the hotel to get off my feet, rest and mentally prepare for what was coming in the morning.  Got to bed early since I needed to be up around 4:30 am to prepare and make it to the start line for the 6 am race time.

    Leveraged my hotel proximity to the start line and used the 1-mile distance as part of my warmup before the race.  Yes, I used this distance to run/walk my way to the race start—wanted my legs to be warm for the race.

    This race did not have corrals so found a nice spot in the middle of the other runners and waited for the race to start.  We got delayed for 10 minutes which had a few folks upset since they were ready to challenge themselves and the course.  We never heard why we got delayed but the horn went off and runners surged towards the start/finish line.

    I decided the day before to keep my pace as even as possible and focused on mile splits within the 10:30 – 10:50 range.  This would allow me to gauge my fitness and mental capacity over the first half of the race to determine what I had left in the tank.

    The first few miles went by, and I realized I had a big smile on my face.  This was because the months of training, early mornings and sacrifice was being played out in a real marathon.  Looking back, I was smiling at this point because we started around 6 am and the sun was still not out—didn’t realize it at the time but the coolness of the morning was going to go away very soon.

    Fast forward and I kept the 10:30 – 10:50 pace range through the first 16 miles of the race.  I crossed the half marathon (13.1 mile) point at 2:26:32 which may have been too fast, but I felt good.  This is where my lack of marathon experience showed.  I was able to maintain my run form and kept moving forward with this pace.

    The sun came out in full force at the 16-mile mark, and I noticed my pace start to slow.  At first it was a gradual slow down then the pace slowed more.  I felt great mentally, took water/Gatorade and gels at every station.  A lot of folks talk about hitting a wall in the marathon, but I won’t completely say that’s what I did.  I never thought about quitting just was upset with myself because my legs did not respond when I wanted them to.

    Decided at this point that I didn’t care what the clock said I was finishing this race.

    Amazing thing that happens during marathons is you get to see other folks experiencing the same mental struggle, pain, and doubts.  We even talked to each other as an impromptu support group to keep moving forward.  Even funnier is when you see another runner talking to their legs to keep them going, I didn’t do this because I didn’t think it would work.  LOL.

    The last 10 miles of the race was just me putting one foot in front of the other and showing the most grit I’ve ever displayed in my life.  I set a goal to complete a full marathon and I got it done.  Can’t say it was slower than I imagined because it’s the fastest marathon of my life (yes, the first one too) so I’m proud of the effort to make it from start to finish.

    Official clock time was 5:48:28 (five hours, forty-eight minutes, and twenty-eight seconds).

    I’m going to bask in this accomplishment, take some time off from running and sleep in for a few weeks.  My Walk into the Future has a busy 2023 race calendar so will enjoy some downtime before cranking up the training.

    Here’s a preview of what I have planned so far:

    1/22/20232023 Vero Beach Half Marathon
    1/29/20232023 Celebration Half Marathon
    2/25/20232023 Calgary Stampede 10k
    3/4/20232023 Orlando Best Damn Race Half Marathon
    3/18/20232023 Shamrock Half Marathon
    3/25/20232023 Winter Park 10k
    4/22/20232023 Nashville Rock N Roll Half Marathon
    6/4/20232023 San Diego Rock N Roll Half Marathon
    10/23/20232023 Clearwater Rock N Roll Half Marathon
    12/2/20232023 OUC Half Marathon

    Where are you racing in 2023?

    Irie!

    “You are going to want to give up, don’t”

    (realbuzz.com)