Positive Energy – Walk Into the Future

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)

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 4^th 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)

Goal progress—where are you?

Goals

“The great danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low and achieving our mark”.

(Michelangelo)

Decided to check my 2021 goals in December to see how well I did to accomplish the things I projected to get done back in January 2021.

Yearly goals are a big part of my planning process and I love checking things off my list. The written goal is a way to ensure success and provides clarity on things to get done in the new year.

2021 presented some unique opportunities for me and I am happy to grow on a professional and personal level.

There was only one area where I did not meet or exceed my written goal. I started 2021 with a written goal to cook weekly and I started the year off well. I made a point to meal prep and utilized my crock pot for convenience. My cooking goal lasted about two months before the wheels fell off on my progress. Working late and my scheduled after work runs are the excuses but the convenience of the drive-thru is the real reason. Turns out it is a lot easier and quicker to pull up and order something without having to come home and cook. I realize the drive-thru is not the healthiest option for me, but I rationalize this process with an extra run or two to combat. I will do a much better job with this goal in 2022!

Travel

Travel was an area I wanted to hit specific marks in 2021. COVID-19 eliminated most travel plans in 2020 and I wanted to get back on the road once it was safe again. I was leery of the vaccine process early on but fully embraced the concept once the vaccine was available. I wanted to be able to see family and friends again without the concern of bringing the virus with me. I understand vaccinated people can still carry but felt a sense of relief once I received the Moderna doses.

I routinely took monthly excursions prior to COVID-19 and looked forward to doing this again. Clearwater, Jacksonville, Orlando, and Melbourne were targeted cities for my monthly getaways and happy to report I hit them all. Orlando and Melbourne were regular visits for me in 2021. I also made it back to Jasper at least once per month to see my mom and family.

My visit to Clearwater Beach back in January was my first time there. I always saw pictures and heard about the area but never took time to visit. I am happy I made the trip over and will return October 2022 to run in the inaugural Clearwater Rock N Roll Half Marathon. Plan to get more sightseeing in when I get there.

Got in a few running tourist opportunities too: Virginia Beach, Savannah, and Orlando.

My last 2021 travel adventure got me back to Nashville, Tennessee to listen to live music and enjoy a great city. The Wild Horse Saloon was closed on this trip, but I will be back for the 2022 Nashville Rock N Roll Half Marathon in April. I will get my line dancing in when I return. 😊

Exercise program

Exercise is a huge part of my daily routine. This is an area I take a lot of pride in and hit all my goals in 2021.

The first thing I wanted to hit was 1,000 training miles. Happy to report I was able to finish the year with 1,055 training miles. Building training runs into my daily schedule allowed me to hit this mark without feeling rushed to get training completed. I will leverage my 2021 training routine to build an aggressive 2022 training goal to help me challenge myself. Will share this number in a later post.

I set a goal to break my Personal Record (PR) in a 10k race and beat my friend Lauren Kume’s time in 2021. I ran a PR of 55:57 (Fifty-five minutes and 57 seconds) at the 2021 Winter Park 10k in March 2021. I did not run faster than Lauren, so I get to try again in 2022. I am registered for the same race in March 2022 and will work to get closer to 54 flat—still more work to do but headed in a good direction. Seems I am always chasing Lauren, but she inspires my running program—thank you! 😊

My workouts in 2021 were much improved. I still make it to the gym for weight training at least two times per week and upgraded my home equipment to enhance my strength training. I got in 5 body weight sessions weekly to complement my work in the gym. I was able to add more muscle definition and maintain my weight even though I do not eat the healthiest. I will correct my eating habits in 2022.

Writing

I maintained a consistent writing program throughout 2021. I published several articles on LinkedIn and added my poetry to the Walk into The Future blog. My blog library allowed me to publish weekly content to share my thoughts, views, and travel with readers. I gained a few more blog followers and incorporated content several friends requested. I plan to continue to build new blog content in 2022—don’t know how much longer I will use this platform, but I have other areas I want to explore for the blog so keep sending me your ideas. I will work to build content to keep your interest.

I did not publish my Leadership ebook in 2021 but did work on content throughout the year. I talked with a designer to build the cover art but will need to reengage with him to finalize the cost for the project. This will be a rollover goal for 2022.

Happy with my 2021 goal progress and excited to launch my 2022 goals towards another successful year.

How did YOU do on meeting your 2021 goals? What big things do you have planned for 2022?

Make it great!

“You are never too old to set another goal or to dream a new dream”.

(C.S. Lewis)

Poetic Flow

Poetic Rose

(Image by congerdesign from Pixabay)

“The poet is a liar who always speaks the truth”.

(Jean Cocteau)

The Humble Approach

Humility brings life reassessment

Which path to choose?

Can it really work as planned?

A humble nature provides the path

Seek the truth by living the truth

The rewards you seek will come

Strive to find the path that fits

And happiness will be your reward

Who are you? Self-awareness

Make Things Happen

“Self-awareness is the golden key to making life changing decisions and sticking to them”.

(Dr. Prem Jagyasi)

Dictionary.com defines self-awareness as conscious knowledge of one’s own character, feelings, motives, and desires.

Sounds simple enough but I like to explore self-awareness more when I conduct teambuilding exercises. Self-awareness is needed within the work environment and impacts how well the team functions. We all bring different things into the work environment daily and need to understand how and what these things are. I routinely ask the following question when I start the teambuilding process:

Who are you?

Take 2 minutes and ask yourself the question Who are you? multiple times. Record each of your responses. My examples to this exercise are:

Who are you? Black man
Who are you? Blogger
Who are you? Leader
Who are you? Running tourist
Who are you? Son
Who are you? Uncle
Who are you? Mentor
Who are you? Friend

Now it is your turn—answer the question and record your responses—I will wait! 😊

How many responses did you list to the question?

The answers may surprise people you work with and maybe yourself. There is not a right or wrong way to supply responses to the question. The major point is everything you listed enters the work environment with you daily.

This is an important point as we build teams and help staff members get to know others on the team. I have used this teambuilding exercise multiple times to enhance the work environment and help with team growth.

The point of this process is to allow team members to fully understand what they bring to work. It also shows a new level of self-awareness and how we interact with others. This exercise enhances team awareness and shows everyone they have more in common than they thought.

True leaders can use this data to ensure they treat staff members as individuals and not let their self-awareness impact how they treat others.

Example: I do not have kids–this should not impact how I deal with a parent who needs to leave work early because of a sick child. Some people in leadership positions make decisions based on their worldview only. This is a horrible way to lead a team.

Authentic leaders understand how they are viewed and the impact this has on the team. Self-aware leaders create more self-aware leaders.

So, I ask again—who are you? How does this level of self-awareness impact your daily interactions?

“What is necessary to change a person is to change his awareness of himself”.

(Abraham Maslow)

Walking with a positive work environment (Repost)

(Image by Alexas_Fotos from Pixabay)

“Positive work environments outperform negative work environments”.

(Daniel Goleman)

Positive people make positive things happen is one of my favorite sayings to inspire people in my world. I created this as a mantra when I enter a work environment to help my team understand the mindset, we need to get positive results.

I was introduced to Positive Psychology during my course work and it remains with me daily. One premise of Positive Psychology is people want to lead meaningful and fulfilling lives. This could be on a personal or professional level. I like leveraging Positive Psychology within the work environment to show direct reports how our mindset influences work outcomes.

I mentioned in an earlier post, my daily response to how I am doing is to say fantastic. This is not a way to hide my true thoughts or feelings but a way to energize myself. I found by saying I am doing fantastic provides a new level of energy for myself and it can inspire others around me to join in on the fun. The word fantastic is not used very often in daily life so it makes people take notice and encourages them to get on The Energy Bus.

Now imagine if you had a leader who was always negative and never had anything nice to say. How would this person impact the work environment? I am sure this negative mindset would translate to everyone in the work environment and would not be a pleasant place to work.

Leaders must be cognizant how their energy (positive or negative) impacts the work environment. This knowledge will go a long way to build a positive work environment culture to ensure positive things get done daily. Sounds simple, huh?

It takes a while for this positive process to take hold within a new work environment. The speed of this process can be enhanced when everyone is ready to engage. One negative teammate can slow or aggravate the process, but this can be mitigated by the rest of the team pulling in the same direction. A new initiative for me is to follow Rule #6 from The Energy Bus—I have a sign posted that reads No Energy Vampires Allowed in my office in a prominent location. I will point to the sign when the tone of a conversation starts to become negative. I welcome different views and opinions but look to negate negative tone, language, or interactions. It takes time to eliminate the negative, but the goal is to move forward in a positive manner. I struggle sometimes because I want everything to head in a positive direction but also know things take time.

A positive work environment is a place where everyone can thrive, grow, and provide input. We spend a large amount of our lives in the work environment and I strive to create a space where we can work hard, laugh, and enjoy the process. Leaders who understand work does not have to be stressful create a space where productivity can be displayed daily. I have worked in places where people dreaded coming to work and I made a vow to never duplicate these types of environments when I reached the big seat. Well, I have been in the big seat for a while now and smile whenever one of my tree branches reach out and say they want to work with me again.

I am sure not everyone feels this way, but I have enough of these folks to form my own wolf pack. 😊 Still learning and growing but will continue to promote positive work environments because they are productive and fun. Imagine that, fun in the workplace! Guess Google, Microsoft and Apple understand what people want in the work environment. I do not have ping pong tables, yet, but play a lot of reggae in my office. Irie!

What do you see as the benefits of a positive work environment? How do you contribute to ensure your work environment remains positive?

“Positive anything is better than negative nothing”.

(Elbert Hubbard)

Why I continue to blog

Blog

(Image by Gerd Altmann from Pixabay)

“Blogging is like work, but without coworkers thwarting you at every turn”.

(Scott Adams)

I never imagined three years ago I would still be blogging about my life, thoughts, and adventures.

The need for me to document things via the Walk into the Future blog continues to grow as my views and voice get stronger daily. COVID-19 slowed down the adventures, but I still write to share my ideas with my followers and the occasional new reader around the world. I also write as a form of therapy for me to release energy into the world—sounds poetic, huh?

It still amazes me when I see a reader from France, India or Spain checking out one of my articles. Never thought my idea for this blog would travel so well but travel it does.

I make a point to write about things that speak directly to me and adventures I have decided to tackle. Some of my best content comes from friends and family who send me topics they would like to read about. This process is exciting to me because I get to conduct research to bring the topic to my followers. It is a bit more complicated than just hearing a topic and then I sit down and write. There are times when the words just flow for me but other times, I must come back to a potential topics multiple times just to get it production ready. I do not think I have ever experienced writer’s block but there are days where writing just does not flow for me. I find I just need to clear my mind and let my fingers do the walking—that is an old telephone book reference! 😊

I have had a few articles I wrote but never published on the Walk into the Future blog. Never thought I would have canned articles but not share them on the blog. This does not happen too often but the articles I hold back do not fit what I want the blog to represent. Yes, this is my blog, but it is also open access and I owe it to myself and my readers to put my best work forward daily.

2020 saw so much turmoil in America and the way black people are treated caused a lot of frustration for me. My ability to channel these frustrations provided some of my best work (my opinion) but needed to ensure my words match the intended purpose. I revisit the articles I put on ice to see if I can salvage them, but they remain on ice—I am sure I will share directly with my tree branches but some of these will never be blog worthy (Seinfeld reference).

I find joy in putting words down to see if I can develop into something others would want to read. The challenge to keep generating articles is with me daily. I find inspiration to write in multiple settings but me sitting down on my laptop and just hammering out content is the norm for me now. COVID-19 took away my coffee shop vibes, so I sit at my dining room table with my laptop, beer, and Bob Marley music as I lay down these tracks.

Plan to keep writing as long as it is fun to me and people continue to read what I am laying down.

My hope is to get back to a certain level of travel again so I can write about my exploits in exotic locales. Negril, Jamaica is my first stop once it is safe to head back down.

So, I have listed some reasons why I continue to blog. Why do YOU continue to read? I welcome your thoughts!

Irie!

“The currency of blogging is authenticity and trust”.

(Jason Calacanis)

Positive people make positive things happen!

Positive

“Once you replace negative thoughts with positive ones, you’ll start having positive results”.

(Willie Nelson)

Positive people make positive things happen is one of my favorite quotes to live by! This quote has been with me for years—I do not even remember when or where I started using it but incorporate this quote in life daily.

The quote is straight forward and simple but has the power to transform. Think of the negative people you know and their impact within the work environment. I mention the work environment but negative people impact us whenever they are around. I would love to say you can avoid negative people but there are times when you will come in contact with them. Do not let this time linger as these folks can drain you. Nothing is ever good enough or there is always a reason why something cannot be done.

Let’s get back to the positives in this article! 😊

Positive anything is better than the negative counterpart. Think of the positive people in your life and how they make YOU feel. These folks are always seeking a way to make things around them better. It could be how they greet you in the morning or the ever present smile on their face even when things are not going their way. It would be easy for them to complain but they do not. They seek the positives in the situation and how to make things better. They strive to get things done and not worry about the circumstances.

This ability to seek the positives directly translates to making positive things happen. This is not a coincidence—focusing on positives allows these folks to generate positive outcomes. They use their time and energy to find solutions to make a difference on projects they work on.

These are the folks I gravitate towards because they are solution focused—not looking for excuses why things cannot get done. I pride myself as a positive person and wake up daily to make a difference in the world. This mindset has helped guide me towards successful outcomes in whatever venture I seek to conquer. Please note, there are days when negative thoughts creep in but I quickly shake them off so I can continue to move forward.

That negative friend, coworker or family member drains energy by identifying why something cannot be done. These negative folks spend more time taking away from finding a solution—there are times where I see this negative mindset attract like minded folks and they feed off each other. Do not fall into this trap—avoid these people at all costs. Better yet, be so positive they want to avoid you or at least want to emulate the positivity you put on display daily. I find joy frustrating negative people by not allowing their issues to come into my world.

My goal is for them to join in on the positive things happening.

What do you do to ensure a positive mindset? How do you avoid the negative noise from others?

As iron sharpens iron, so one man sharpens another

(Proverbs 27:17)

Spring break unwind

Spring break

(Image by Thank you for your support Donations welcome to support from Pixabay)

“Go where the wifi is weak and the sun is strong”.

(Unknown)

Spring break 2021 has been circled on my calendar for awhile. I did not have visions of a Jamaica getaway as I have in past years. COVID-19 has adjusted the things we look forward to now. I am hoping with the multiple vaccines available we will be able to get back to travel again soon. I routinely scheduled my Jamaica trip around spring break but will continue to display patience as I wait my turn to get the vaccine.

Happy to report my mom, aunts, uncles and multiple friends are fully vaccinated!

I decided not to overbook myself for spring break and just unwind a bit. My 2020 was overshadowed by COVID-19 and my move from Tallahassee to Fort Pierce. Relocating during the height of a pandemic proved a bit harder than I ever imagined. The physical process was simple to pull off—the mental and emotional aspects of adjusting to a new location, new work environment and new people while staying safe in a pandemic was challenging. Proud of my efforts so far and look forward to continued growth with this process.

Spring break was my chance to reset a bit, kick back and enjoy life.

Decided to head north and spend most of my break in my home town, Jasper, Florida. I did not load my schedule so I took my time as I drove north. Made my way to the Daytona Beach Outlets for some shopping on my drive. The Daytona outlets are fairly new and I am always looking for some good deals. I visited this same outlet back in November on my drive to the Smokey Mountains. I did not find any deals I liked in the Nike or Van Heusen stores so I got back on the road.

Made my way to Jasper before sunset and caught up with my mom for my first day of spring break. She is a traditional southern mom so yes, I had a large dinner waiting for me when I got home. 😊

I normally pressure wash my mom’s house yearly and decided to tackle the project while I was in town on break. The weather in North Florida during March is very nice—no heat or humidity. Pulled my pressure washer out of the shed and began the process of knocking a year’s worth of grime off the house. My pressure washer began coughing halfway through the house cleaning process—thought it was just a spark plug issue so changed it and I was back in business—for awhile. I have had this pressure washer for some time and it just would not go any longer. Jasper is a small town and there is not a local small engine shop available to help with this issue. Almost called it quits but wanted to finish this project since I started. Made my way to Lowe’s in Live Oak to see what they had available. Ended up purchasing a new pressure washer with 2800 PSI (pounds per square inch) which gave me additional power—equals less time pressure washing.

Got the new washer setup and cranked out the rest of the house cleaning. The only drag when pressure washing my mom’s house is the two story aspect. Yes, I have to get up and down a ladder to reach the portion of the house directly above her porch. This happens to be the most visible part of the house and I cannot neglect it and still claim I cleaned the house. Going up and down the ladder with a pressure washing wand in my hand was fun a few years ago. Now, it feels like work but I got it done.

I decided to get away from my manual labor the following day. Made a point to visit with friends and go see my favortie aunt in Live Oak. I have not been able to visit with her in a long time due to COVID-19 but felt comfortable sitting with her for a bit since she is fully vaccinated. We were able to catch up and share a few laughs again—felt good! 😊

My last spring break project was to pressure wash my grandmother’s house. I normally have both houses scheduled to pressure wash during the same visit so kept the tradition alive. The second house is not as large as my mom’s so it does not take me as long to complete. This was a great aspect this year since severe weather was expected later in the day. I was able to get the house washed and avoid getting caught in the rain that made it to Jasper in the afternoon.

I am happy to report I was able to complete a few projects while in Jasper, see family and sleep in daily on my spring break. The time away from career related activities was needed considering the COVID-19 world we live in. It was nice to disconnect from my work email and computer—not thinking about substantial activities was refreshing.

I know this does not sound like a typical spring break but it was exactly what I needed. Now it is time to find a beach and work on my tan! 😊

Irie!

What activities help you to unwind? What are you looking forward to doing again?

“If traveling was free, you would never see me again”.

(Unknown)

Running and enjoying the Winter Park 10k

10k2

“Life is short…running makes it seem longer”.

(Baron Hansen)

Decided to test my fitness again by running the Winter Park 10k with Orlando Track Shack. It should be obvious Track Shack is my favorite running organization but will go ahead and say it again—I love Track Shack and the way they put on racing events.

The 2021 Winter Park 10k was the last event in the Track Shack running series. I was a regular Track Shack Fanatic when I lived in Oviedo but only get to participate in a couple events now. The Track Shack running series consists of 6 scheduled races over an 8-month period which ends with the Winter Park 10k event. You do not have to be a Fanatic to run the Winter Park race, so I made a point to sign up again this year to test myself against the best runners in Central Florida.

My 10k goal continues to be to run faster than my tree branch, Lauren Kume and eventually beat her 10k Personal Record (PR). A quick note, I did not beat her time but was able to shave a substantial amount off my PR and set a new one in 2021. Lauren still has the best time in the family! 😊

Made my way over to Track Shack on Friday afternoon to pick up my race packet and get some last-minute shopping in. I love making it into the Track Shack store to see the new running gear they have. I did not need anything specific but always seem to come out of the store with something new. I try not to run with the same outfit two races in a row, so I am always looking for additional color schemes for my run outfits.

I found a new Track Shack running tank top that caught my eye due to the unique color. Unfortunately, they did not have my size on the rack. Betsy Hughes who is the co-owner with her husband Jon helped me as I was shopping in the store. Small world fact—I met Betsy two years earlier while I was out for a run in Tom Brown park in Tallahassee. One of their daughters lives in Tallahassee and Betsy and Jon were up for a visit. I noticed her Track Shack gear and stopped my run to say hello. Fast forward two years and Betsy remembered me from our quick conversation on a running trail in Tallahassee. Betsy brought Jon over and we got a chance to talk about the great running trails Tallahassee has to offer. Great time catching up with them both—they wished me luck for the race, and I thanked them for being so awesome! 😊

Race day was a comfortable 58 degrees—perfect weather for a run through the Winter Park neighborhoods. Made sure I got there early to make sure I could find parking and get to the start line on-time. COVID-19 has adjusted how races are run so there was not as much activity prior to the race as in the past. There were vendors available but just not as much traffic. We followed Track Shack protocols, and everyone wore their face masks as we waited for the start of the race.

Race time

The starting area was organized to ensure we maintained physical distance prior to the race.

The corrals were marked to ensure runners knew how to line up—there were dots placed on the ground to ensure we stayed a safe distance from the other runners. Runners were able to line up based on their projected mile per minute time (example: 6 minutes, 8 minutes, etc.). I decided to line up with the 8 minute per mile group to avoid having to navigate through a crowd of runners at the beginning of the race.

Happy to report I was able to get out without having to adjust my pace to make it through the initial traffic. I set out to establish a fast but comfortable pace and then see how I felt at the halfway point. Luckily, the runners in my immediate area set a good pace and I decided to hang with them to see how much my conditioning had improved since my last big race which was the OUC Half Marathon in December.

Mile 1: 8:35 / Mile 2: 8:54 / Mile 3: 9:12 / Mile 4: 9:18 / Mile 5: 9:16 / Mile 6: 9:18 / Last .2 / 1:27

I was happy to get in the sub 9-minute miles at the beginning of the race. My goal was to clock as many sub 9-minute miles as possible and then hang on to my form to get me to the finish line. Felt comfortable from start to finish this year. There was a steep incline in the middle of Mile 3 so had to adjust my stride to ensure I did not lose much momentum going up. I broke my sub 9-minute streak here but felt good once I made it to the top. Made up a few seconds on the descent but not enough to keep me under 9 minutes for Mile 3. Took advantage of the first water stop just before the Mile 4 marker—new COVID protocols do not allow open containers so we were provided sealed bottled water during the race. I got back to running comfortably after the water stop and decided to see how much I had left in the tank. Happy to see my times did not drop off as I got deeper into the race. I knew at the Mile 5 marker I would not beat Lauren’s time but had a good race going and a new PR was within reach.

Crossed the finish line strong with a new PR of 55:57. Erased close to a minute off my 2020 10k time.

I am happy with my race results and conditioning at this point of the year. Will look to incorporate speed training to increase my endurance and help keep and maintain my pace for the next race. I am not projected to run another race until the OUC Half Marathon in December. Track Shack has a 5k scheduled in Winter Park in April—thinking about coming back to the Orlando area and run that one. The course is flat and may set-up for another PR for me to lower my 5k time—we will see how it goes.

FYI—I added Tart Cherry juice to my prerace routine and believe it helped my performance from start to finish. I did not experience a lactic acid build up during the race or soreness after.

Give it a try: https://cheribundi.com/

“I chose running as my therapy”.

(Dean Karnazes)

Share this:

Like this:

Share this:

Like this:

Share this:

Like this:

Share this:

Like this:

Share this:

Like this:

Share this:

Like this:

Share this:

Like this:

Share this:

Like this:

Share this:

Like this:

Share this:

Like this: