From 235 to 160: The Big Plan

Last week, I shared what felt to me like a huge, dark secret. Over the last year, I put on weight and had gotten all the way up to 235 pounds. It was not a feel-good moment for me by any definition, but it was a relief to finally be honest and talk openly about what was going on in my life and with my fitness journey.

Right now, I'm working on a short-term plan to run a strong full marathon on November 7th. But that is only a piece of the puzzle. I am also working on a long-term plan to drop the extra weight, do it in a healthy manner, and keep it off for good.

First, a HUGE disclaimer: I am going to share some numbers but they are general guidelines only. The standard BMI calculator is not the end all/be all of health and fitness. As I move along my fitness journey, I will be utilizing accurate body fat measurements and relying on measurements from my doctor as I adjust my overall weight goals.

That said, right now, I don't need any tool or spreadsheet to convince me that I weigh too much. My starting weight for this year (July 19th, 2015 - July 18th, 2016) is 235 pounds. And more than any number on a scale, other things show me that I am overweight:

• My clothes fit tightly.
• I am winded doing things that used to be easy for me, like walking stairs.
• The two areas of my body that first show weight gain (my face and my stomach) are REALLY showing weight gain.
• I am not sleeping well.
• My body is sore all the time.
• And mostly, I am not feeling comfortable in my own skin.

While it's not the final arbiter of what is healthy for me, I am using the BMI scale to compare my starting point with my weekly progress.

This is where I started at 235 pounds:

And this is where I am after three weeks:

And this is where I would be if I drop seventy-five pounds and have a healthy BMI:

Somewhere between where I am now (223) and where the calculator says I should be (160) is the ideal weight for me. As I continue to eat healthier, stay active, and repeat consistently, my weight will continue to drop. As I get more and more fit, I will work with my doctor to determine what is my healthiest goal weight.

For now, though, this early in the game, I am going to set a goal of losing roughly 1.4 pounds each week on average. With exercise and improved nutrition, that is a realistic and healthy goal. I realize that it is an approximate weekly goal and that there will be small weight gains along the way. The body does not lose weight in an exact manner.

For example, this chart shows the number of pounds I have lost over the last three weeks:

As expected, I didn't really lose any weight the week I took off from running. But looking at the first and third weeks, you can see that it isn't a smooth line of loss. I drop a little, drop a little more, gain a little, then drop a little, etc. 

And that's perfectly normal. If I am going to lose this weight and keep it off, I need to remember that my body will naturally weigh a little more or a little less on any given day. It happens and it's no reason to freak out.

And why I am sharing all of this? To let others know a few things:

1. You can make a change and improve your health.
2. Big goals are good provided you have short-term strategies to achieve them.
3. Measurements keep you honest.
4. Obsessively worrying about the number from a single day is pointless.
5. Do the right things consistently and you will see results.

It's going to be a good year, friends. I know that because I'm going to put in the work to make it so.

Failing My Way To Success

Everyone loves a good quote, right? Of course, we do. And who better than Winston Churchill?

First, "success is not final." I'm proof of that. In 2011, I was happily and proudly a Success Story, sharing my Before-and-After photo and showing off what running and a healthy diet had done for me.

Success is definitely not final. It's an ongoing journey. Which brings me to the second and more important part.

"Failure is not fatal."

I love this idea. It acknowledges that failure is real, and it's significant, but it isn't the end. Every failure can be a chance to review what went wrong, make adjustments and improvements, and try again.

And I am Exhibit A. I failed at my own 30-60-90 Challenge. I failed the 100 PushUp Challenge. I failed at Awesome August. I failed at Perfect Month. I even failed at my first attempt to prepare for the Revel marathon. And so what? I kept going, kept trying, and refused to accept failure as the end of anything.

The first half of 2015 has been terrible for me. I made poor choices and I have the results I deserved. But I came across a challenge for July that seemed perfect for me. It was the Run Selfie Challenge, and I blogged about how excited I was to do it and that I considered it my Comeback Challenge.

I started strong, running at least a mile every single day and taking my daily selfies. Week One was awesome. But running every day after not running for months was asking for trouble, and I got it. My shins hurt when I tried to run or even walk. Not a good thing when you want to be running.

So I quit. I stopped doing the challenge. Yes, I could have continued taking running selfies, but it seemed dishonest to keep doing the daily challenges without actually running. So I failed.

Except that wasn't the end of the story. I failed that specific challenge, yes. But that got me running again, which helped motivate me to design my own long-term challenge and start again. Sunday, July 19th was the first day of my Revel Canyon City marathon training, and that is the perfect kick-start to my year-long weight loss effort.

Failing to do a month-long challenge was the catalyst for me starting a year-long challenge. See how that works?

My advice to you? Stop focusing on failures as bad things. Look at them as learning lesson and opportunities to do better next time. And then get started on the next time right away!

"From Fat To Finish To Fat": A Story Still Being Written

If you have read this blog any time in the last five years, you are probably already familiar with the basics of my story. I was a skinny kid and a lean Marine, but afterwards, eating and drinking without exercise began to take its toll on my body and my health. Then I started exercising, eating right, and running, and things got better.

I was this guy:

Who became this guy:

Who then took part in this documentary:

I officially became Runner 12 (and unofficially Captain Awesome). I appeared on my own page of Runner's World Magazine. And I walked a red carpet at the film premiere. 

So, this is another great story about someone who set goals, worked to accomplish them, and lived happily ever after. Right?

Wrong.

Because over the last year, I did nothing as I once again became this guy:

By July 19th, 2015, my weight had ballooned back up to 235 pounds. And for whatever reason, that was my line in the sand. It was time to take control again and start making better choices.

So I did.

It's now August 5th, eighteen days later. In that time, I've started my training program for the Revel Canyon City Marathon, stopped eating junk food for every meal, and already dropped ten pounds.

And now, again, I'm this guy:

And my long-winded point? I have a few.

1. As long as you draw breath, you are taking actions that either move you along towards your goal or push you farther away from it. Choose wisely.
2. It's easier to stay in shape than to get back into shape.
3. It's never too early and it's never too late to stop making bad choices.
4. Some days will be good, some will be bad. Don't beat yourself up over a mistake.
5. Even the most fit athletes in the world have a bad game. Or a bad run. Or a bad swim. It happens.
6. Don't compare yourself or your progress to that of anyone else. Focus on you, your goals, and your strengths.
7. If you need help, ask for it. Maybe you want a running buddy, or a gym partner, or just a friend willing to listen as you vent. Whatever it is, if you need it, don't stop until you get it.
8. Reward yourself along the way. Life doesn't sit on hold while you reach your goal, so celebrate the milestones.
9. Dream big. Sign up for that new, longer distance. Or a triathlon. Or a trail race. Do something different and challenging.
10. Remember that you are worth the effort to build a happier, healthier you. It isn't about reaching a goal weight, or hitting some arbitrary BMI, or even setting a PR. It's about being good to yourself and enjoying the rewards that come along with that.

My story is still being written, and I have no idea what might be coming next. But I do know that I am in control of me, my attitude, and my choices. And I'm going to keep being awesome.

100 Days of Happy 2015 (1-10)

I'm a big fan of the 100 Happy Days project, so I'm doing it again. And I thought this time I would capture it on my blog to so I can have all the photos together.

Here's the first ten days!

Ignoring my excuses and listening to my determination,

instead. That's how to start a day in a really great mood. 

#100HappyDays Day01

"Did I ever tell you you're my hero?" 

#100HappyDays Day02

I love when friends use photos with me in them as their 

profile pictures. It's nice to know that whatever we were 

doing at the time is a good memory for them, too. 

#100HappyDays Day03

I've been advised that I need to make time for myself

for silence and solitude. I get it now. Waking up in this 

beautiful guest room, laying here in the quiet for the 

last two hours, has given me more peace than a week 

of retreats. Thank you, Coy Family. 

#100HappyDays Day04

From coast to coast, spending time with my SolesMates 

makes me very happy. 

#100HappyDays Day05

Two days of seizures for Ruthie are exhausting and 

heartbreaking, but watching Idgie stick right by her 

sister's side while she recovers is wonderful.

#100HappyDays Day06

There's something comforting and amazing about 

seeing the important people in my life connect and 

interact with each other. 

#100HappyDaysDay07

Thank you to all of my friends who share the fun and 

funny and beautiful photos of their young children 

celebrating the simple joys of life.

#100HappyDays Day08

I've been awake since 2am. I have a terrible headache. 

And I can't stay in bed. So why is this my picture today? 

Because I'm a dude with First World problems and I 

hope I never forget that.#Perspective 

#100HappyDays Day09

I love living ten minutes "door to shore" and being 

able to enjoy a little beach time right after work.

#100HappyDays Day10

The Worst Blog I've Ever Written.

Yep. No doubt, this is the worst blog I've ever written. Don't say I didn't warn you.

First, let's talk about what it is not:

• It's not a "poor me" blog
• It's not an "everything is someone else's fault" blog
• It's not a "life is hopeless" blog
• It's not a "feel bad about myself" blog
• And it's not a "secretly wanting everyone to tell me how great I am" blog

And what it is:

• It's where I come clean with myself, my friends, and anyone else who stumbles across this post
• It's where I admit to myself the damage I've done
• It's where I explain my struggles
• And it's how I turn things around

Sounds like a lot, right? It is. It's good and bad and personal and it all needs to be said so I can get myself back on the right track. So let's get started.

I started my weight loss journey in June 2010. Soon after, it became about more than just dropping pounds, and my health and fitness pursuit truly began. Over nearly five years, I have lost and gained weight, taken on new challenges, and run multiple events of every distance from 5ks to marathons. More importantly, I've taken control of my life and improved everything about myself. 

I'm proud of my accomplishments. 

But I've also fallen into the trap of focusing more on what I have done and less on what I need to be doing right now. Sure, it's great that I've completed six full marathons. But the last time I ran 26.2 miles was October 2013. And I've run multiple relay races, but over the last year, my pace has slowed down considerably.

And my eating? It's terrible. I went from tracking my nutrition and enjoying occasional treats to defaulting to fast food every day for lunch. All those empty calories, and all because I've been too lazy and too unmotivated to take the time to prepare a healthy meal to bring to work.

Running and working out? No. Just, no. I can count on one hand the times I have been out running in the last two months. And strength training? Nope. None at all.

Obviously, all of this has taken its toll on my body. I have gained weight steadily over the last year or so, and now, I barely recognize me. I know it's obvious to anyone who has seen me in person, and it's to the point where it's impossible to hide in pictures.

Here I am a week ago in Nashville with my teammates.

Even without the neon orange shirt, you can't miss me. And you can't miss that I've put on a lot of weight.

How much? Here's the awful truth. I weighed in yesterday morning at nearly 230. Let that sink in for a moment. I am one of those people who loses a lot of weight and fails to keep it off. It sucks, but it's true.

At my lowest weight on this journey, I weighed 182 the morning of the Pasadena Marathon. And I ran that event feeling lean and strong.

I want that again. I will have that again. And it starts right here with all of this honesty.

I have a plan for the next 30 days. And that plan gets me ready for the six month marathon training plan I have queued up right behind it. (I'll share more about the 30 Day Challenge tomorrow.)

Tonight, when I click Publish, I will be sharing with everyone what I consider to be my failure. Some of you will understand and think, "that could be my story, too." Others of you might think, "yeah, it happens." And still others might say, "so much for Captain Awesome, this guy is just another failure."

I can't control what anyone else thinks. I CAN control what I think. And me, I think I am going to get back to the basics that helped me be successful the first time. I am going to be eat better, be active, and repeat consistently. I am also going to share these next several months candidly, since keeping secrets has never been a good thing for me to do.

I know what I need to do. And I know that sharing my setbacks will help hold me accountable for fighting back through them. 

Here we go, friends. Start the clock, because I have so many things I will accomplish in 2015 and not a whole lot of time in which to do it.

Ready? Go!

My "But" Is My Problem.

I'm three days into my 28 Day Challenge, and I've discovered one very simple and obvious truth:

My "but" is my problem.

 I should probably explain.

For the most part, I tend to avoid the scale. I don't obsess about my weight or feel the need to chase a specific number. Instead, I pay attention to things that mean more to me.

• Are my clothes fitting more snug this week than they did last week?
• Am I sluggish and tired?
• Was my pace noticeably slower than the last time I ran this distance?

These are cues to me that I need to refocus on my overall health and fitness. And over the last month, my answers to those questions were more often a "yes." To get back on track, I've created a 28 Day Challenge for myself. I'll share the details of the challenge in a later blog (when I have some results to share, too!), but the basic idea is that I am going to be completely focused on fitness and nutrition for all of February.

And that brings us to the title of this blog entry. As I was planning out my month, it became immediately clear that my "but" is my problem.

I will eat healthy and work out the entire month...
... but not the first weekend, because friends are visiting.
... but not Super Bowl Sunday.
... but not the next Friday and Saturday, because I'll be with a friend out of town.
... but not Sunday the 9th, because I'm going to LA to see The Book of Mormon.
... but not the 15th through the 18th, because my friends are visiting from out of state.
... but not the 20th through the 23rd, because I'll be running Ragnar Del Sol with my friends.

See what I mean? I make plans to stay on track with my eating and my working out, then my "but" gets in the way.

What's a guy to do? I want the results that come from completing the challenge, but I also want to have the fun that comes with seeing friends, celebrating good times, and indulging with favorite foods and drinks.

And that, in a nutshell, is my constant struggle. I am a very social person who needs to engage with friends, so hiding away for a whole month is not a solution. I might get through the physical challenge but my mood would be truly foul.

Abandoning the challenge in favor of my social life isn't a solution, either. I'd have fun with friends but be secretly miserable about how I feel physically.

Here, then, is the solution I have come up with. Instead of an either/or, I am going to find a way to respect both my need for consistent workouts and nutrition with my desire for social activities.

Yes, I enjoyed my friends visiting. But while they had a few beers, I was content with a single Diet Coke and a lot of water. It was their company I enjoyed, not the excuse to opt out of the challenge I had just begun.

Yes, I enjoyed Super Bowl Sunday. I had a great time, in fact, commenting non-top on Facebook with the hashtag #superbowlwithjohn. I opted out of traditional Super Bowl Sunday foods and alcohol, though, choosing to go with a healthy menu. And for the day, I was well under my planned calorie intake.

Yes, I am looking forward to spending time with my friend in Dana Point this coming weekend. And I'll indulge a bit with the food and drink. But I'll be very specific about my eating, track the calories, and get out for my scheduled long run.

It will be the same for the rest of the month. I'll enjoy what I'm doing and make sure the social interaction is the focus, not the food or drinks. I can honor my commitment to my physical fitness without sacrificing the fun of life. If not, what's the point of being healthier if not to enjoy the days I'm living?

I guess I don't have a "but" problem, after all.

And with that, I'll share a little something that will soon be hitting the Facebook page of From Fat To Finish Line. There will be a series of images and quotes featuring all of our teammates, and here is a sneak peek of one with me!

The Good, The Bad, and The Ugly.

Let's talk about my Saturday long run. It was good, it was bad, and it was ugly.

Here's the actual plan:

First, the good. I was supposed to run fourteen miles in approximately two hours and forty-four minutes. And I did it. That was very good, indeed.

The bad? I felt so good over my first ten miles that I got cocky, and that led me to make a poor decision. Fourteen miles is no small accomplishment, and I should have been content with that. But no, after mile ten, I decided that I knew better than my training plan and I pushed myself to go faster than scheduled. The first two miles weren't so bad, but the last two? Oh, they were not good.

The ugly? My plan to run fourteen miles unwound during mile thirteen. I pushed myself too hard, too fast and I paid for it at the end of the run. Instead of mile thirteen being all run, I had to stop at 12.9 and walk until I hit 13. It was disappointing, because I had intended to run it all. And as I ran the last mile, it was even worse. I had to stop at 13.4 and walk until 13.5, then again once more before finally running the last bit.

It's not a big dramatic failure, but it was humbling. The first ten miles felt so great that I lost sight of my training goals. And I paid for it. Next Saturday, when I run my sixteen mile long run, you better believe I will stay on pace.

It really does feel good to finish a long run.

The good, the bad, and the ugly. They're all a part of running, right?

Perfect August? More Like, "Way Better Than Before" August.

Well, it's official. Perfect August has collapsed under the weight of this weekend temptation:

Wendy's Pretzel Bacon Cheeseburger. Nom, nom, nom.

After my 12-mile run on Saturday morning, I was craving a burger. And when I stopped by Wendy's to grab some lunch for my husband, I gave in and ordered this delicious lunch for myself, too. And with that, Perfect August and my "no fast food" challenge came to a halt.

On one hand, I'm disappointed with myself. I enjoy this sort of intense, short-term challenges, and I know I could have been strong enough to stick with this one. On the other hand, I'm not going to beat myself up over it. I made a conscious choice to eat and enjoy the burger, and that's that.

More important than failing my own challenge is my response now. The old me from years ago would fall into an all-or-nothing mindset, and now that the challenge is lost, fall back into old habits, stop going to the gym, and eat whatever junk I wanted in whatever quantities I wanted.

But I'm not that guy, at least not anymore. I don't have to be an all-or-nothing fatalist about it. Yes, I had fast food over the weekend. This morning, though, I took the time to prepare my snacks and healthy lunch and pack them into my cooler to bring to the office. And then I was right back at the gym and running the recovery miles according to my Marathon Training Plan.

Short-term challenges are fun and serve a purpose, and I am going to continue this one and have the best August that I possibly can. But I won't let a single meal send me into a tailspin. The bigger picture here is my overall health and fitness, and that cheeseburger really didn't impact that at all. And since I am right back on track, I will still have a fantastic August that I can be proud of.

I may not have a Perfect August, but I will still have a way better August than if I hadn't attempted the challenge at all.

PS: To my friends who are struggling right now with their own, "I messed up and won't reach my goals," issues right now, I offer this reminder. You are not your mistake or your slip-up or your occasional bad day. You are your commitment, dedication and determination. So start acting like it.

Operation Awesome, Meet Perfect August.

Three years ago, I started a health and fitness journey that continues to this day. And it all started here:

Monday, June 21, 2010

I just spent a week with the best people I know. This year's Marine Corps reunion was here in San Diego, and I was able to spend time with my longtime friends. They always bring out the best in me, and this week was no exception. 

So here I am a week later, still riding high on the experience, and now ready to turn that good feeling into results. 

More later. For now, just know that I am good to go. It's going to be a very good thirty days. 

I was very successful over my first two and a half years, dropping the extra weight and accomplishing every running goal I set. 

But this year, I have struggled with motivation and commitment. I've tried many different approaches to getting back in my groove, and the results have been hit-and-miss.

Fast forward to Summer 2013 and my ongoing Operation Awesome. I have been successful in stopping my slide backwards, but I am still not satisfied that I am completely back on track. I do fine for a bit but not long enough to really feel better.

And that brings me to "Perfect August." I enjoy mini-challenges, and my journey to health really kicked into high gear with this one:

Wednesday, June 23, 2010

I'll be honest. I'm a "lots of energy upfront" guy who quickly loses interest or motivation. I struggle with taking a good idea and seeing it through to completion. And with physical fitness and a lifestyle change, that sort of stop-and-start undermines success. 
So, here I am with a plan. I'm calling it my own 30 Day Challenge. The idea behind it is simple. I can do anything for 30 days. I just need to clearly define my goals. 
For 30 days, I will get to the gym for at least one hour of cardio each day. It can be running, elliptical, or the bike, but it has to be every day and it has to be a minimum of an hour. 
For 30 days, I will use the Spark People Nutrition Tracker to record my food intake. 
For 30 days, I will drink at least 8 glasses of water each day. 
For 30 days, I will not drink caffeine after 5pm. 
For 30 days, I will not drink alcohol. The empty calories are bad enough, but when drinking, I often make poor eating choices. 
For 30 days, I will make healthy eating choices. That means portion controlled, nutritious meals. 
For 30 days, I will get enough sleep to allow my body to recover from each day's exercise. I will not stay up too late. I need at least 6 hours each night. 
For 30 days, I will make myself a priority. I will reset my attitude on physical fitness and health, and I will emerge on the other side of this with a renewed sense of accomplishment and a seriously improved attitude. 
For 30 days, I will remember what it feels like to be the best person I am. 

It worked before and it will work again. Perfection is too lofty a goal to maintain for a lifetime, but it's achievable for a single month. With no further ado, I give you the Perfect August Challenge:

• I will run three days a week according to my Runner's World SmartCoach training plan.
• I will do a non-running activity (biking, walking, strength training, etc) three days a week.
• I will not eat fast-food meals. I will make healthy, nutritious choices.
• I will track my calorie intake through My Fitness Pal. 
• I will drink at least sixty-four ounces of water each day.
• I will not drink diet sodas. My caffeine intake will be restricted to coffee or ice tea and no later than 2pm each day.
• I will not drink alcohol, with one exception. I'm running the San Diego Beer Run on August 11th and will enjoy my celebratory beer after the run.
• I will get enough sleep to allow my body to recover.
• I will blog daily to help me stay focused and on-task.

There it is. My challenge for the next month. August, are you ready for me? Because I'm coming!

50 State Running Challenge... Accepted.

My friend (and Ragnar Teammate) Rik is planning to run a marathon in each of the fifty states. Pretty impressive, right? I've decided to take that idea and modify it just a bit. Instead of marathons, I am going to count any official, organized running event.

Yes, I am aware it's a big challenge. But what the heck? I'm not setting any time limit on it. As long as I am still able to run (or walk, if it came to that), I can still work on crossing states off of my list.

So far, I have run in seven states.

Obviously, I have run other events. But the ones listed here are the first for each of the states.

So... where to next?

From The Failures, Success.

fail·ure  (flyr)n.1. The condition or fact of not achieving the desired end or ends: the failure of an experiment.2. One that fails: a failure at one's career.3. The condition or fact of being insufficient or falling short: a crop failure.4. A cessation of proper functioning or performance: a power failure.5. Nonperformance of what is requested or expected; omission: failure to report a change of address.6. The act or fact of failing to pass a course, test, or assignment.7. A decline in strength or effectiveness.8. The act or fact of becoming bankrupt or insolvent.

It may seem odd that I would be writing a blog about failure. I mean, it's the time of year when people send Christmas Cards out celebrating a year's worth of accomplishments. And here I am, posting about all of the things I failed to accomplish in 2012. Weird, right?

Here are a few of the failures, in no particular order:

1. Attempted the 100 Pushup Challenge. Failed.
2. Created my Holiday Challenge. Failed.
3. Tried a "Countdown to Key West" Challenge. Failed.
4. Signed up for the Laguna Hills Half Marathon. Failed.
5. Eating Clean? Failed.

And these are just health and fitness failures. I haven't even mentioned financial, personal and emotional failures I've been responsible for this year. All tallied, it's a pretty significant pile of suck.

Just reading my own list feels like this picture.

And yet...

I don't feel like a failure. That might seem hard to believe, but it's true. And I'll you why. I don't feel like a failure because none of the things listed above were enough to make me quit trying. 

Yes, I make big plans for myself. I dream up big challenges that I may or may not be able to complete. But that's the point of a challenge, right? To push me to do more, to try more, and to keep going long after I want to give up.

And the other important thing about failures? They aren't permanent. They are just stepping stones to the next challenge, the next opportunity, the next chance to be successful.

And this year, I have been successful. I've finished two marathons, thirteen half marathons (with two more to go), three relays, and a few other runs. I've accomplished so much more than the old me would even have attempted. And that courage to try, to keep trying, that is what makes my successes so much more powerful than my failures.

So, now that you know that failure isn't something to fear, what are you going to attempt to do? What big and scary challenge are you going after?

Countdown to Key West

If you know me at all, you know I struggle sometimes with finding day-to-day motivation. To set myself up for success, I create long-term challenges. Before running the Pasadena Marathon, I created Project One Five (a one hundred day, five hundred item challenge). And after that, I completed the Summer of Run Challenge, running at least a mile every day for the 90+ days of Summer. Now, it's time to look ahead to my next big project.

On January 4th and 5th, I'll be running the Ragnar Relay Race from Miami to Key West., Florida. As part of that event, I'll be participating in the filming of the movie, "From Fat To Finish Line." And that means I have three months to get camera-ready. So, it's time to Countdown to Key West!

My challenge will include a bigger focus on nutrition and eating, since I have been pretty casual about that all Summer long. I will also track my biking, running, and strength training. And it will have a bit of an extra component - writing - since I want to make sure I am prepared mentally as well as physically.

And now, the details. Between now and the end of the year:

I will track my calorie intake via SparkPeople. I have a specific weight goal that I want to hit by the end of the challenge, and I have adjusted my calorie range to make that possible. I will continually adjust my eating throughout the challenge to make sure I am striking the right balance between "eating to lose weight" and "eating to fuel training."

I will workout like this:

1. Mondays, Wednesdays and Fridays, I will warm-up with a run (10-15 mins), Strength Train (30-45 mins), and finish with an hour of cardio (elliptical or bike).
2. Tuesdays, I will run a short run (30-60 mins).
3. Thursdays, I will not work out at all.
4. Saturdays, I will run a long run (90-120 mins).
5. Sundays, I will walk at least one mile at a slow, relaxed pace.

I want to make sure that I don't get lost in my training, so I will spend at least 30 minutes each day writing or blogging. That will help me step back and assess my ongoing progress as well as provide an outlet for my rants when I'm struggling and my raves when I'm succeeding.

I have assigned points to each of these tasks, and my goal is to achieve at least a 90% success rate. To make it fair for myself, I have adjusted the requirements for the weeks when I have other obligations or commitments (Texas Relay Race, Hercules Marathon, Silver Strand Half Marathon, etc.).

There are a lot of moving parts here, I know. But I have created a spreadsheet and planned out the next three months. Now, I just need to stay focused and start checking off my "done!" items.

It's my own Countdown to Key West. Let's do this!