Fitness – Walk Into the Future

2022 Fitbit Stats

bright close up color colorful — Photo by Pixabay on Pexels.com

“If you are on the treadmill next to me, the answer is yes…we are racing”.

(Unknown)

My Walk into the Future allows me to experiment with multiple forms of exercise with running being my focus for the past 4 years. Weightlifting was my primary form of exercise prior to starting my Walk into the Future. Decided to adjust and make running the focal point and mix in other forms of exercise to supplement.

I went from lifting weights 5 days and running 2 days to a complete flip. I currently run 4 days a week (Tuesday, Wednesday, Thursday, and Saturday) and lift weights around my running schedule. I recently joined Planet Fitness to ensure I had a good mix of weightlifting options. Invested in an exercise bike back in 2021 so I could continue to get cardio in even when the weather is bad.

Fun fact: I got a free 3-day pass to LA Fitness in September of 2020 that never expired. My paper pass finally got so worn downed that it stopped working two years later. Hence, my joining Planet Fitness because it’s only $9.99 a month—I love a deal! 😊

2022 saw me increase my exercise volume and my total steps for the year. The following stats come directly from my Fitbit 2022 Year in Review:

Total Exercise Days: 257

Top Exercise: Run

Total Steps: 5,101,022

Total Miles: 2,551

Best Step Month: November

Best Step Day: December 11, 2022

56,995 Steps

Average Hours of Sleep: 8.2 hours

I increased my total steps by 400,000+ for the year and total mileage by 350+. Again, these numbers account for every time I exercised: bike, run, treadmill, walk.

I’m concentrating on ensuring I get the proper amount of sleep and plan to continue to positive progress in 2023.

I’m on pace for 125+ training miles in January and will continue to log miles as I prepare for additional half marathons this year.

2023 will be busy with training, racing and Walking into the Future!

Irie!

“If only opening a Vitamin Water could be classified as working out”.

(Jim Gaffigan)

Clearwater Beach…

“The beach…the only place where salt lowers your blood pressure”.

(Pinterest)

The new year has renewed my sense of adventure again. Nothing too wild but decided to make a trek west over to Clearwater Beach. I have friends who have been telling me how great Clearwater Beach is, but I never made the drive to see for myself.

That all changed this past weekend. Decided to take a weekend flyer and just book a hotel and then drive over. Seemed simple enough and it was! 😊

My day started with an impromptu 5k in Fort Pierce. A colleague from work casually mentioned he belongs to the local Kiwanis organization and they were hosting a 5k the next day (Saturday). I normally do my long runs on Saturdays but told him to send me the registration instructions so I can research the race. He sent me everything I needed to research and register for the race. Turns out the 5k course covers most of my normal Tuesday and Thursday training route so I was already familiar with the course. Decided to register Friday afternoon for the race on Saturday morning—did not figure I needed to do much mental or physical preparation since I was running the area anyway.

Happy to report I was able to run a respectable (for me) 28:04 official time for the 5k. I am especially happy with this time since we had to cross (over and back) the Seaway Drive bridge which has steep inclines. First mile was 8:38, second mile 9:18 and third mile 9:20. The second and third miles had bridge inclines so happy I was able to hold it together on both. NOTE: I felt good throughout and see faster times with a flatter course in my future.

I found out online I placed second in my age group. I did not stick around for the awards presentation since I had to get on the road to drive over to Clearwater beach.

Left Fort Pierce heading for my destination soon after I completed the 5k. Wanted to maximize much of the day to explore and walk on the famed beach. I had already booked my hotel and completed early check-in using the Marriott Bonvoy application.

The drive over to the west coast of Florida was simple. Just needed to follow directions provided by Google maps and I did not have issues with traffic. Made good time without having to speed—enjoyed the route and seeing new scenery on the trip.

Arrived in Clearwater Beach early afternoon and made my way to my hotel. Check-in was a breeze considering I did early check-in before arrival. Got myself settled in my room and added another layer of clothing on because it turns out I picked the coldest day of 2021 to go to the beach—oh well, it was still a great experience. 😊

My hotel was one block away from the beach so made the short walk over and made my way onto the famed Clearwater Beach. My plan was to walk the beach and take in the scenery while getting some pictures. Mission accomplished.

Explored a few shops on the main drag, Mandalay Avenue. Most of the shops catered to the tourists who pour onto Clearwater Beach daily. There are plenty of restaurants, hotels, bars, and shopping options within walking distance to the beach.

Made my way to the Salt Cracker Fish Camp for a late lunch. Nice little spot located in the marina district. I was able to eat and watch the charter boats come in and out of the harbor. The Salt Cracker Fish Camp has a great menu to select from, but I decided to go with the Jumbo Fried Shrimp dinner. Will try the Shrimp and Grits on my next visit. Recommend visiting this spot for the views and food.

The only Clearwater beach spot I found live music was the Salty Crab North Beach. Small little place the locals prefer but the food options are unlimited. There were only 10 people there when I visited so decided to grab a beer and check out the food menu. They have a huge selection, but I decided to build my own pizza. It was a great decision—the pizza was outstanding! Visited the Salty Crab the following morning for breakfast. Again, had a fantastic meal there and the coffee was amazing. Will try a crab dish on my next visit to the Salty Crab North Beach.

Did a little more beach walking after breakfast prior to driving back to Fort Pierce. This was a short weekend trip, but I was able to maximize my time on Clearwater beach. I will make a point to get back over there so I can get more time to explore—may even take a dolphin sightseeing tour for a new adventure.

Great weekend trip! 😊

Where have you wanted to visit? When will you make the trip? Thanks!

Irie!

“Bucket list: #1 beach, #2 more beach”.

(Pinterest.co.uk)

Walking with no new races in sight

(Image by David Mark from Pixabay)

“I am trying my hardest not to act how I feel”.

(Anonymous)

The COVID-19 pandemic hits just keep on stacking up! I have been bombarded with emails from the Rock N Roll marathon race organization identifying the cancellation for future races. Please note, I fully expected the remaining 2020 races to be cancelled but the Rock N Roll folks have begun cancelling races in 2021!

Oh, how we have failed society with our lame government response to the COVID-19 pandemic.

I moved from Tallahassee to Fort Pierce in April with the full understanding this country would be in better shape in October. We are in worse shape today (8/20/2020) than we were in April. Shocked I had to write that last sentence, but it is unfortunately true.

Races lost so far

The first 2020 race I lost to COVID-19 was the 2020 Nashville Rock N Roll half marathon in April. This is my favorite race of the season and one of my favorite cities to visit. Love the Nashville course, culture, food, and country music on every corner. Always look forward to my country line dancing lessons at the Wild Horse Saloon, eating barbeque, and listening to new country artists playing. Wanted to visit the Ryman Auditorium for the first time and explore the historic venue.

- https://ryman.com/

Got the news the 2020 and 2021 Philly Rock N Roll half marathon races were cancelled two days ago. Fully expected the 2020 race to get axed but never thought the 2021 race would be on the chopping block due to COVID-19. Not sure the race organizers are predicting COVID-19 issues for 2021 but this may signal running tourists will have limited options in the future. I was looking forward to getting back to Philly and hang out with my friend, Lauren Apgar so we could explore the city and get some more of those cheesesteaks. We planned to explore the Reading Terminal Market in-depth this year to sample food from the different vendors there. We will have to put off our Philly cheesesteak adventures now.

- https://readingterminalmarket.org/

I signed up for the inaugural 2020 Clearwater Rock N Roll half marathon scheduled for October. This was going to be the first Rock n Roll race scheduled in my home state in years. The excitement for me was most of the race is run near the beach and I would not have to travel so far. I would get the opportunity to enjoy more sights and sounds and not have to rush back. The course is flat and would have produced a fast time and October in Florida would be cooler with less humidity. The race organizers cancelled the 2020 and 2021 Clearwater races. They project to run the race in October 2022, but we will see what happens that far out. I do not have a good feeling all the cancelled races will come back—some may but believe COVID-19 will eliminate how we travel, race, and interact for a long time.

The Orlando Utility Commission (OUC) 2020 half marathon scheduled for December is still on the books, but most races hosted by Track Shack have been converted to virtual races. Believe the OUC race will be virtual as well so I have not signed up.

The 2021 New Orleans Rock N Roll half marathon was cancelled today and now the race organizers project to run this event in February 2022. Turns out New Orleans was the only Rock N Roll race I was able to run in 2020. The race was completed in February right before the country realized how bad COVID-19 was and we started shutting down. Had a great time in New Orleans so guess it was only fitting this would be my only half marathon race of the year. We will see if this race ever comes back because of the close interactions of Bourbon and Canal Streets. Love the food and atmosphere but it may be hard to host large-scale events there and keep people safe.

Virtual options

Most running organizations are bridging the race gaps with virtual options. Runners can still race, compete, and receive race swag (t-shirt, medal, etc.) while running in their hometowns—just sign up and sync your running application to the race. I am sure this is a great option for some runners, but I enjoy the in-person interaction associated with the event. I joined the Rock N Roll Virtual Running club and signed up for my first virtual race—a 10k which I completed on 8/22/2020. My time was not great—I signed up on a Friday and ran the 10k the next day without additional mental or physical preparation. I may explore this option more especially when the weather gets a bit cooler. I need a competitive outlet for my running program so may reach out to my tree branches to join me on some of these virtual adventures (Apgar, Forges, Kume). 😊

Note: My first Virtual 5k was completed on 8/29/20.

https://www.runrocknrollvr.com/

Training

I still get out and train but not logging the same number of miles I put in last summer. I get my runs in on Tuesdays, Thursdays and Saturdays but not committing to extreme long runs with no races on the horizon. I run as a form of therapy and to keep my weight in the range I want. I have not done any speed work since early March, so my training goal is to keep my heart rate up and enjoy the views I get in Fort Pierce.

COVID-19 Training miles (run, bike, elliptical):

April 2020: 79.45 miles	May 2020: 90.57 miles	June 2020: 130.72 miles
July 2020: 78.15 miles	August 2020: 74.57	September 2020: 46.16

Realize there are more important things happening in the world than me not being able to be a running tourist. Hoping we can get the COVID-19 pandemic under control so we can all get back to the things we enjoy without worrying about the air we breathe. Look forward to bringing you reports from new travel locations when it is safe to do so again.

Until then, here is what happen in Nashville in 2019! 😊

https://walkintothefuture.blog/2019/05/23/nashville-and-the-wild-horse-saloon/

“Life equals running and when we stop running maybe that is how we know life is finally finished”.

(Patrick Ness)

https://www.cnbc.com/2020/05/17/some-marathon-races-may-not-survive-coronavirus-pandemic.html

Irie vibes–control the controllable

(Image by Free-Photos from Pixabay)

“You may not control all the events that happen to you, but you can decide not to be reduced by them”.

(Maya Angelou)

Control the controllable is one of my favorite sayings. Do not remember where I heard it first, but it has been a way of thinking for many years. Try to leverage this saying when things appear difficult and I need to remind myself to trust the process.

I shared the saying in a LinkedIn post back in April and was pleasantly surprised with the number of views (900+), reactions (20+) and comments the post garnered. The COVID-19 pandemic has changed the way we view normal and it can be easy to get overwhelmed with everything happening around us.

Dictionary.com defines control as the power to influence or direct people’s behavior or the course of events.

Control the controllable can serve as a positive mantra to help tackle difficult times and situations.

Take care of yourself

Taking care of yourself can be done in many ways. For some this may mean ensuring you make time to exercise. For others this can be done by eating a healthier diet. This combination is a critical aspect of controlling how you function daily. A key component some of us may have forgotten until now is the mental and emotional elements in your life. COVID-19 has made us view life differently and reveals the importance of mental health. The ability to seek and find clarity should be at the forefront of taking care of yourself.

Take care of others

Who are YOUR tree branches? Make sure you reach out to them to help them navigate this new way of life. Most people will tell you they are doing okay but keep checking on them. They will appreciate the effort and it helps you keep your tree growing. You can also reach out to people who are not tree branches; make someone’s day and become a mentor to help move them forward and provide some guidance.

Continue to practice physical distancing

The government and news agencies penned the term social distancing. Believe this connotation has been a problem from day 1. Most people had never heard of this term prior to the COVID-19 pandemic and it may have confused some. I like the term physical distancing because it says right in the title to stay away from others. We have got enamored with social media and everything that comes with it—think a lot of people could not understand what was really being asked of them when told to practice social distancing. Regardless how you address the term, physical distancing is something we have some level of control.

Create personal outlets

Look for personal and creative outlets to leverage the things you can control. The Walk into the Future blog has become a major way for me to express a creative side I really did not know existed. I get excited researching topics and then challenging myself to create an article someone else may want to read. Have no idea if anyone is really reading this stuff but I keep plugging away because it is something I control.

Running and weightlifting are other outlets I utilized to control the controllable for myself. Journaling outside of my work on the Walk into the Future blog has a calming effect for me. Most times when writing in my journal I can generate work and life ideas to implement later. Handwriting content in the journal also makes me slow done a bit and really think through what I want to write down. Always recommend journaling to anyone who will listen to me because it is an excellent outlet to express thoughts—try it! 😊

Reggae and the beach are other outlets I have available to me daily.

Open your eyes and your mind to see your outlets!

“The control center of your life is your attitude”.

(Anonymous)

Live, love and laugh

Life can be a compilation of good and bad. Let’s focus on the good and leverage the positive energy this mindset brings. Live daily, love often and laugh always! (I just made that up). 😊

What daily things are within your control? How do you maintain this control? Thanks!

“The moment you give up, is the moment you let someone else win.”

(Kobe Bryant)

Running tourist—the Treasure Coast edition

“Running is the greatest metaphor for life, because you get out what you put into it”.

(Oprah Winfrey)

Shared my running tourist Tallahassee adventures in an earlier post.

https://walkintothefuture.blog/2020/05/14/running-tourist-the-tallahassee-edition/

Decided to tackle the subject from my new home, Fort Pierce, Florida earlier than I did from Tallahassee. The Tallahassee post was written when I knew I was leaving the city and realized I never took the time to write about things available there.

Wanted to get an early jump on writing about the Treasure Coast. I am sure I will come back to this topic and provide an updated view when the COVID-19 pandemic is gone. Most things in this area are still closed or I am not confident enough to visit yet. There are a ton of fresh seafood markets and restaurants in the local area but do not see me going in for a meal right now even with proper physical distancing.

A good spot for takeout is 12A Buoy: http://12abuoy.com/. Do not know where the name came from, but they have good shrimp!

Running routes

My first two attempts to find a place to run in Fort Pierce did not go well. I got my runs in but did not enjoy them very much. There are not many multipurpose trails here so got out for a sidewalk run to stretch my legs. Turns out the sidewalk I was on ended after about a quarter mile and I was relegated to running on the side of the road. Not a huge fan of this process but did discover a nice hill and made the most of it to maintain endurance. Never went back to this route since it had me too close to traffic.

My second attempt at finding a place to run was at my complex. We have a large circular route (.59 miles) and I thought maybe this would get me going. Never been thrilled going in circles but gave it a shot. My initial goal was 5 miles total, but I only got in 3.5 miles before boredom tapped me on the shoulders and I stopped. Not a huge fan of seeing the same things when I run, and this route did not have the feel of being on an adventure—which I need for distance training.

Decided to use Google to find better spots to run. Google identified the George LeStrange Preserve as a place with trails and it was only a 10-minute drive away. Decided to scout the preserve and it provides multiple options with the best route going around the lake. Again, this was a circular route but longer and there’s wildlife, shade, the lake, and people to see while in the preserve. Enjoyed this location so much I make sure to get over there for one of my weekly runs. Completed my Nashville Rock N Roll Half Marathon dedication run there in April to get 13.2 miles in since the actual race was postponed. Posted a decent time considering I had no on-course support, crowds cheering or beer at the finish line.

https://www.stlucieco.gov/departments-services/a-z/environmental-resources/preserve-listing/george-lestrange-preserve

A work colleague provided his favorite running spot which goes over the large, picturesque Sea Way Drive bridge and leads to Jetty Park. I initially viewed this route as an extremely tough run since the bridge is so big, but it appears my hill training in Tallahassee prepared me well to get up and over the bridge. Enjoy this route because there is so much to see while running and there is always a nice breeze coming off the water to help minimize the heat. I have leveraged this route multiple times for my Tuesday and Thursday runs—leave work and head east to get my 6-mile run in. Used an over and back approach recently to get in a double digit run—nice views each time on the bridge. 😊

Beaches

The beaches in the local area opened again the last week in April. The county mandate was people could be on the beach just for exercise. This lasted for 4 days before the governor lifted the stay at home order and the beaches opened fully with a mandate for people to maintain physical distancing. I have gone by the beaches to get a look and feel for them but will explore fully when it is safe to be out again. I have visited Jetty Park multiple times and sat in my vehicle to enjoy the views of the water. It is a good place to watch people and the boats floating by.

The Treasure Coast is comprised of Fort Pierce, Vero Beach, Port St. Lucie, Jensen Beach and Stuart, FL. These cities are all modest size but when viewed together comprise a large area. My goal is to fully explore them all and then come back and write about the unique features of each. Stay tuned for Part 2!

What areas are you looking forward to exploring when it is safe again? Thanks!

“Man cannot discover new oceans unless he has the courage to lose sight of the shore”.

(Andre Gide)

FYI—the beaches are closing again for the 4^th of July holiday weekend! COVID-19 is not going away.

Walking with the new normal

person in spiderman costume — Photo by Life of Wu on Pexels.com

“Time is an illusion that passes way too fast”.

(Ana Claudia Antunes)

Lexico.com defines a new normal as a previously unfamiliar or atypical situation that has become standard, usual or expected.

Urban Dictionary identifies a new normal as the current state of being after some drastic change has transpired.

The COVID-19 pandemic fits regardless which of the two definitions you associate with the term new normal. Forgive me for using Urban Dictionary for such a serious problem but the definition used is spot on to what most of us are experiencing right now. I won’t get into politics, medicine or debate treatments but will use this platform to discuss things I view as the new normal for me with this crisis.

Home gym

I have always maintained a small home gym regardless of where I live. The concept of working out and staying active at home has always been a part of my workout routine. The home gym is an easy place to get a workout in when I don’t feel like driving to the gym or the weather is bad. My most elaborate piece of equipment was the heavy bag I had to practice throwing punches. It was a great way to burn calories and release workday stress at the same time.

Got rid of the heavy bag prior to moving to Tallahassee but have maintained kettle bells, dumbbells, resistance bands, BOSU and 75cm exercise balls. Happy to say I’m getting a lot of use out of these tools since I decided to stop going to the gym. The gym staff did a tremendous job wiping things down at the onset of the COVID-19 outbreak in the states but decided to stop going prior to gyms being closed by government order. Couldn’t justify being there knowing EVERY piece of equipment is touched by so many people. This was not a revelation, but the point is magnified by how the COVID-19 gets transmitted.

My home gym gives me the capability to maintain my fitness levels and get creative with my workouts. Still finding additional exercises to utilize on the BOSU ball and with my resistance bands. Hope to add a few more pieces to my home gym to help stay fit during this time period.

Yoga

Dusted off a few of my yoga DVDs so I can continue to stretch to maintain good posture. Try to get in weekly yoga sessions but increased to three times weekly. Yoga emphasizes proper breathing techniques, and this helps maintain a calm mind and body while practicing physical distancing. I realize everyone is using the term social distancing but to me social distancing is what I do when I PURGE a contact in my phone. Trying to rotate my yoga DVD instructors to ensure I stay balanced during this time.

Runs

My normal routine got me out for runs three times each week with a long run on the weekends. I’ve increased my running program to get me out for runs five times weekly—some of these are shorter just to get me out and active. Can’t do gym cardio for the time being, need to ensure I’m burning calories so I can continue to eat like I want. 😊

My neighborhood has a pedestrian bridge I utilize to run up stairs and then sprint down the ramp. This is a new version of cardio I can get done to keep my outdoor exercise program fresh. Increased this routine to incorporate 27 sets (steps and sprints) to burn calories without a gym.

Conner Bridge

Added more walks to my routine as well. This keeps me moving without as much wear and tear on my joints the running program adds. My walking goal is to just enjoy being outside and take in nature.

The Rock n Roll marathon series 2020 Nashville half marathon has been postponed until further notice. Hoping they will reschedule the Nashville races for the fall if it’s safe enough for people to be that close again. If not, the registration will roll over to 2021 and will get up there then. I still plan to run the half marathon distance on 4/25/2020 but won’t have a crowd to cheer me on. No worries, running is the perfect sport to practice physical distancing. 😊

No coffee shops

So far, my biggest adjustment has been working/writing from home instead of my favorite spot at Lucky Goat. Didn’t realize how many distractions I had at home until I was forced to stay in more. The remote control and ability to search for TV programs was almost my downfall.

Finally had to discipline myself to set-up just like I was at Lucky Goat (laptop, headphones only) for the time period I wanted to research, write and network. Things went a lot better once I got my disciplined approach again. Miss Lucky Goat but this is a small sacrifice right now.

Extra cleaning

Believe we all are doing more cleaning, wiping and disinfecting with this new normal. Seems to be the best way combined with physical distancing to control the spread of the virus. I’m super conscience of everything I touch or may touch now and ensure to keep my hands to myself. Not as quick to touch doorknobs or handles when/if I’m out and about now. Better to be safe in these times.

Keynotes and Consulting

My new normal in this category is nonexistent. Organizations are protecting their staff members by implementing work from home protocols. I’m still networking with organizations and decision makers but don’t see the keynote/consulting opportunities coming back for a few months. No worries, more time for research, writing and running.

Moving forward

These are things I think of when talking about a new normal. Hopefully, this period will pass soon, and we can get back to the old normal and not have to avoid each other. Until then, stay safe and continue to practice physical distancing!

What are your new norms? How has the transition impacted you?

“Transitions in life can offer opportunities for discovery”.

(Robbie Shell)

2020 Winter Park 10k and a podcast on the side

Podcast March 2020

(Image by Florante Valdez from Pixabay)

“Life is a blank canvas and you need to throw all the paint on it you can”.

(Danny Kaye)

Ventured back down to the Orlando area for the 2020 Winter Park 10k. This race has been on my running calendar the past two years because it allows me to hang out with great friends and family while running a unique course in Winter Park.

Track Shack promotes this race as a fantastic course to run a 10k personal best (PB) and it does not disappoint. There were several runners ringing the PB Bell strategically placed in the runner’s village after the race. Always exciting to see the joy a PB time brings to runners.

Mastering College to Career podcast

Coordinated with an Orlando tree branch to stop on the way down for the race to catch up a bit and record another episode on his Mastering College to Career podcast.

The podcast is Daniel Botero’s way to Walk into the Future and he has added on-line courses, videos and workbooks to go along with the weekly podcast episode. Very proud of his efforts and the difference he’s making with college students transitioning into the workplace.

Daniel provides me with the topic of discussion prior to the podcast and then we get to work. I’ve known Daniel since 2011 so we have a great working relationship and energize each other when we are in the same room. He wanted his students to understand the behind the scenes interactions between on-campus recruiters and career centers. The goal was to provide students with a better understanding how/why employers recruit on their campuses and the work involved to get them there. Was very happy to share my career center and employer relations knowledge with Daniel for the podcast and helping his students.

Found out I’m the first person on Daniel’s podcast to return for a third time. This put a smile on my face, but the smile got bigger because Daniel asked me to cut another podcast episode before I left his recording studio. So, it turns out I’m the only four-time guest on the podcast now. The additional podcast episode was to highlight the recruiting calendar employers utilize when deciding which campuses to visit. What a great way to start my race weekend! Got a chance to catch up with Daniel and cut two podcast episodes to help his students continue to move forward in life. (Both episodes should be live in April 2020).

Left Daniel’s recording studio and headed straight to Track Shack to pick up my race packet. Always exciting to see the Track Shack staff engaging with runners buying new gear. Love they host a spring sale the entire week of the Winter Park 10k race. Always can find some new gear and the sale prices are fantastic. Got a chance to chat with one of the Track Shack owners who I met one morning while running in Tom Brown Park in Tallahassee. Turns out her daughter lives in Tallahassee and works at FSU—small world!

Carb loading

Headed to my favorite Italian restaurant, Café Panuzzo’s with Jayla to carb load and catch up. We normally dine at Café Panuzzo’s or Buffalo Wild Wings prior to my races and Italian dining won this round. Café Panuzzo’s never disappoints when we visit. I stuck to my normal selection of chicken parmesan with pasta and Jayla got adventurous with the calzone. Got a double order of bread since my goal was to get as many carbs as possible prior to the 10k. Most got burned off the next morning, so no harm and their bread is fantastic!

https://cafepanuzzos.com/

Winter Park 10k

The morning started out cooler than expected but was great once we got started. Told several tree branches prior my goal was to run fast this year and wanted to record a good time. Happy to report I ran a 10k PB of 56:41 and felt good during and after the race.

Track Shack does not use the corral format for races so the first mile was crowded with runners of all levels and time expectations. Decided to patiently work my way through the crowd and then pick up my pace once the runners thinned a bit. Made up most of my slow start once the course flattened and went about my plan to go faster this year. Knew my time was going to be good (for me) at the 4-mile mark and got comfortable with my pace and breathing. Decided to pick up my pace at the 5-mile mark to see how much improvements I’ve made in the past year. Was able to pass several other runners and get to the finish line with a smile on my face. Learned to smile crossing the finish line since everyone with a camera is snapping away.

Got my medal, checked my time and rang the PB bell too. Great race, people and after party! Can’t beat drinking a beer and eating donuts at 9 am in the morning. Running is the best way to stay in shape and overindulge at the same time.

Will keep this race on my calendar because it’s fun and they will always have beer at the end! 😊

What podcasts do you listen to? How have the podcasts helped you Walk into the Future?

“Oh, the places you’ll go”.

(Dr. Seuss)

Follow Daniel here: https://www.linkedin.com/in/thedanielbotero/

Follow Track Shack here: https://www.trackshack.com/

Run Winter Park

No time for TIME—fitness experiment

(Image by Gerd Altmann from Pixabay)

“To make time fly, throw your watch out the window”.

(Anonymous)

The start of a new year allows everyone the opportunity to make changes to enhance their daily Walk into the Future. Probably not the most astute thing I’ve ever written but there’s a method to my madness.

I was able to expand my running and fitness programs in 2019 by utilizing multiple training methods. My fitness levels and race times improved monthly in 2019 and I wanted to make sure I made similar gains in 2020. I’ve mentioned the daily, weekly and fitness tracking lists I currently use. I can tell you what day I ran, how far and my exact times going back for a few years now. This process has helped me get faster and mentally tougher but decided to try something new to start 2020. No worries, I still have lists just wanted to experiment with a new tracking approach for my runs.

Wanted my 2020 New Orleans Rock n Roll half marathon preparation to have a fresh feel to it.

Decided to stop recording my training run times to see how much impact it would have on my overall training. I still ran my normal distances (6 miles, 8 miles, 10 miles, etc.) I had already mapped out but didn’t record how fast I ran them in January or early February prior to heading to New Orleans.

Surprised how empowering not checking my pace and time during the training runs turned out to be. The mental freedom this process gave me was refreshing. I ran hard and hit all my mileage goals but didn’t have a clock always ticking to dictate if it was a quality session or not. Was able to determine session quality on my own and still got maximum benefits from my running program.

There were days I was able to run further than I planned because I didn’t have a constant reminder on my wrist showing me how long I had been running. This process will not remain a permanent part of my running program but will utilize again to add something different to my training to keep it from getting stale. Believe the benefits of not keeping time will enhance my long weekend runs (12 miles or more). The constant reminder of how long I’ve been running generates more negative thoughts than the distance of the long runs. So, ditching the time portion of the long run may create the positive results I seek to improve my endurance levels. Inside information, I’m close to signing up for my first full marathon! 😊

This simple change eliminated the concept of time as an obstacle while running. Most days out I’m always chasing or trying to beat a specific time based on the distance. Eliminating the time portion of my run provided a better experience for me to log miles during my training. Got in 110 miles prior to New Orleans without stressing about run times.

2020 New Orleans Rock N Roll Half Marathon (2/9/20)

This new process got me across the finish line at the 2020 New Orleans Rock N Roll Half marathon in great physical and mental spirits. Believe this was my best tactical race so far based on my fresh training approach. I didn’t have any mental blocks holding me back and hit all the milestones I wanted during the race. Technically, I finished over 3 minutes faster than my 2019 New Orleans race with this approach and minimal physical aches. I felt all 13.1 miles of the race but was able to recover a lot quicker than in the past. Started training again 3 days after completing my race in New Orleans.

There’s still a place for TIME in my training program but will not let time determine overall success in 2020. On to my next Rock N Roll venue—Nashville, TN!

How does time impact your daily activities? Are there areas the concept of time hampers outcomes? Curious, thanks!

“Time is precious…waste it wisely”.

(Cherrybam.com)

The running tourist returns to New Orleans

“An American has not seen the United States until they have seen Mardi Gras in New Orleans”.

(Mark Twain)

Returned to New Orleans for the 2020 Rock N Roll Half Marathon in early February. This was my third year running the race and I enjoyed the adventures of being a running tourist again this year. The weather was warmer than normal for February but not too bad where runners couldn’t finish.

Decided to take full advantage of the running tourism available in a city with so much culture and things to see. Of course, food is a major attraction in New Orleans, and I made sure I got to sample from different locations while visiting.

Rock N Roll EXPO

The EXPO was a little bigger this year with new vendors and products to try or take with you for use later. Always exciting to see the other runners at the EXPO. People from all over the world converging with the same mindset to run and enjoy their time in New Orleans. The live DJ was a new twist at the EXPO but fit with the New Orleans experience.

Got to take a few pictures prior to picking up my race bib, t-shirt and goodies. This is a highlight while visiting the EXPO—you’ve got to get your picture taken with the multiple props the Rock N Roll folks provide. The giant Brooks running sneaker was a new feature to the EXPO this year—created a long line to get next to that sneaker.

Made my way through registration and the Rock N Roll merchandise shopping area—didn’t purchase any new gear this year. Sampled some B12 drinks provided by vendors and stocked up on Energy Jellybeans for use before the race. I’ve tried these before so no fear of a bad stomach reaction; I never try new things before a race so I don’t experience stomach issues–lesson learned. 😊

My favorite vendor at the EXPO provided massage chairs for use. Of course, they wanted to sell some of the chairs, but I was able to get a FREE 15-minute chair massage and enjoyed every minute of it. This was an added benefit of attending the EXPO.

“It’s rude to count people as you pass them. Out loud”.

(Adidas ad)

Rock N Roll Half

My hotel was only two blocks away from the start line this year so got a little extra sleep on race day. Race time temperatures normally start in the mid-40s this time of year, but racers were greeted with high-50s and humidity prior to the start. This meant we were in for a race finish much warmer than most of us wanted.

I was pleasantly surprised my race corral was #2 this year. I remember my first Rock N Roll race had me in corral #24 so looks like I’m moving up in the world. 😊 The New Orleans course is flat and mostly shady which helps when the sun comes out.

Decided to enjoy the course and scenery during the first half of the race—didn’t push my pace to let the other runners thin out a bit around me. The first mile is always the toughest for me because you’re surrounded by so many people. Had to display a new level of patience knowing I could make up time later in the race due to training progress and enhanced fitness levels.

A good portion of the half marathon takes place on St. Charles Avenue which is lined with homes, shops and restaurants. It’s a rich environment for spectators to cheer runners and provide additional encouragement. This area feels like New Orleans to me and I enjoyed the scenery while making my way through the city.

It’s always great when we get to see the ELITE runners on the opposite side of St. Charles Ave. after they make the turn to head back towards the Warehouse District–this is the only time we get to see the ELITES until the finish line. They are impressive to watch run!

https://en.wikipedia.org/wiki/St._Charles_Avenue

We made our way through the Warehouse District then into the French Market before ending at Roosevelt Mall in City Park. The French Market is always full of people eating breakfast who come out to cheer for the runners. This provides a little more inspiration to finish—please note, there’s no shade here and it started to get hot quickly so people cheering was appreciated!

Was able to lock in mentally at this point and trust my training to get me to the finish line. Took my last energy gel at Mile 11 and decided to enjoy my experience, the scenery and the other runners and pushed forward. Even high fived a few spectators who lined the streets to cheer for us—this was a fun day!

Completed the half in 2:07:34 which was 3 minutes faster than I ran in 2019. Not bad for the first race of the year and the temperature. Full disclosure, this was my second fastest half marathon so I’m extremely happy to start running season with a bang. Got two full months to prepare for Nashville in April. Another highlight of the Rock N Roll weekend is a new event added to the 2020 calendar—Clearwater, Florida in October. Excited to have a home state race on the calendar! Got my early bird registration in for Clearwater to take advantage of the low price. Should be fun!

Chicken and Waffles again!

Raved about the chicken and waffles at the Creole House last year and had to try the dish again this year. They did not disappoint! This is still one of my favorite stops in New Orleans. The food, service and atmosphere are first rate and highly recommend the Creole House if you plan to visit New Orleans.

Found a worthy competitor for the Creole House at Daisy Mae’s. Daisy Mae’s is on a side street most tourist may not venture down. Got lucky because it was one street over from my hotel and I noticed the locals going in and out. Decided it was worth a visit and I was not disappointed with my choice. I’m not a food critic but would recommend EVERYONE stop by Daisy Mae’s for the chicken and waffles. I’m not a huge spicy food eater but the spice on the fried chicken was amazing—spicy but not over the top. I love the Creole House, but Daisey Mae’s has made it on my must visit list too. Please be patient, they cook chicken as it’s ordered so the wait can be 15 – 20 minutes but well worth it!

https://www.daisymaesdelivery.com/

Won’t bore you with French Quarter recaps—I drank, listened to great music and took in the Bourbon Street scene multiple times. Always an eye-opening experience!

Looking to expand my running tourism reach in 2020—got some new cities lined up to visit and enjoy while running. Who’s with me?

Where are you running in 2020? Where have you always wanted to go but have not been yet? What’s holding you back? Get out there and Walk into the Future!

“I run so my goals in life get bigger instead of my belly”.

(Bill Kirby)

Running fitness—the transformation continues

Transformation

(Image by Kei Rothblack from Pixabay)

“Change is inevitable, but transformation is by conscious choice”.

(Heather Ash Amara)

I’ve been able to experience a lot of new and exciting things during my current Walk into the Future. Didn’t have a complete idea how this walk would transpire but happy to report it is going very well.

I get to travel and experience new places and adventures, see friends and catch up, write and network daily and work on my mental and physical fitness. We will dive into my physical fitness to highlight an important transformation that I’m adjusting to. Not complaining about this transformation but it has a funny side effect.

My normal body weight when I started this Walk into the Future adventure and blog was in the 205 – 207 pound range. Was always happy with this weight range because I concentrated more on lifting weights during my gym sessions to build muscle. I wasn’t a power lifter, but I made sure to add a few additional plates to maintain my muscle volume and fill out my shirts.

My workouts still focus on overall body symmetry with designated days for each body part (chest day, leg day, back, etc.). The big shift with my fitness program is the cardio components I’ve added as I pursue my half marathon goal to finish under two hours.

I’ve documented in multiple blog posts the increased mileage I’m running to improve my endurance and speed for my races. I continue to look for ways to get faster as I extend my runs and weekly mileage. Set a 2020 goal to hit 1,200 miles this year!

The one thing I really didn’t notice was the effect running was having on my body. No, I’m not going to report aches and pains, that comes with running, that’s normal and should be expected.

The big impact the extended running program has on my transformation has been my body weight. I registered 194 pounds on the scale last week. Let’s put that number in life context. The last time I saw 194 pounds on a scale was 1996—my niece Jayla wasn’t born yet! 😊

Believe I should have known the transformation was happening because my belts all appeared to be getting longer. I know this can’t happen—it was me getting more toned because of my running and gym activities. Spent last weekend shopping for new belts because I didn’t want to have that old dude with a too long belt look anymore. Happy to report all belts have been replaced to keep me somewhat fashion relevant.

Never intended to lose a specific amount of weight when I started running more. I realize weight loss and body transformation can and do happen when you run a lot. Figured my weekly cake tasting sessions, pizza and the beer/chicken wing outings would hinder any weight loss goals.

Please read the last sentence again—yes, I still eat cake, pizza, wings and drink beer and still lost weight. Imagine what would happen if I cleaned up my diet! 😊

My disclaimer is, I run and workout so I can eat what I like. It hasn’t hindered me so far. Will look to eat a bit cleaner in 2020 to enhance my overall fitness and race endurance.

What transformation have you had recently? What can you transform in 2020? Thanks for walking with me!

“Transformation isn’t a future event. It’s a present-day activity”.

(Jillian Michaels)

December 2018 (205 pounds)

December 2019 (194 pounds)

(Left: December 2018, 205 pounds / Right: December 2019, 194 pounds)

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