Goodbye 46, Hello 47!

Yesterday was my 47th birthday. As birthdays go, it was pretty damn awesome.

Friday night was a Wine, Chocolate and Cheese Party

Saturday was brunch at Baja Betty's with my January birthday mates!

And Sunday and Monday were crazy fun days at Disneyland with my favorite person.

All and all, I have to say the weekend was a total win. Thank you to all my friends and family who made everything perfect.

Make or Break Moments.

As moments go, they weren't all that significant. They didn't change the world or command attention from the masses. But they mattered to me.

The first moment happened last night about 10:30pm, when I found myself staring at my just-emptied gym bag. It was calling to me, telling me to pack it up for the next day's workout. "Meh," I thought. "I've just run two days in a row, and a good rule to follow is 2 On, 1, Off. So no work out for me."

But in that moment, I knew it was the wrong decision. So I chose to pack my bag for the next day.

The next moment came this morning at 6:10am, when the alarm went off. I thought, "my legs are still sore from the last two days of running, so I should probably take the day off." But I knew that was just an excuse to avoid getting out of bed. I knew I needed to get up. "Besides," I thought, "my work clothes are already in my gym bag, and I'd have to unpack it to get dressed for work. Might as well get up and go to the gym."

So I did. I got up. And I went to the gym.

The next moment came when I was on the treadmill. I had decided on a 5K loop with the intention of pushing myself beyond my normal 10 minute per mile pace. "I can do more than that today," I thought. So I cranked the speed up so I was running right around 9:15 per mile. But by the time I got to the second mile, I felt as if I was done. "You've pushed it enough, so stop at two miles and call it a day."

At that moment, though, I knew I had a choice to make. I could either quit early and feel like a loser all day long, or I could tough it out and feel like a rock star all day long. So I cranked the speed up another notch and went for it all.

And I finished the 5k loop in 28:20. That means I hit 9:08 minute miles. And that is the fastest I have run in months.

These moments may not mean anything to the rest of the world, and that's fine. They matter to me. And they make a difference. Seriously, these make or break moments can change everything. Because I packed my bag, I made it harder to sleep in the next morning. Because I got up and went to the gym, it was harder to cut my planned workout short. And because I stayed the course and ran the full distance, I'm feeling great and motivated to get right back after it tomorrow.

And most importantly, because I worked out today and decided to take a selfie at the gym, I discovered I was having total rock star hair. See?

So listen to your heart and not your head. You know how to respond in those moments. So go for it!

Runner's World Magazine. Seriously.

This is Runner's World magazine:

This is the description of the magazine:

RUNNER'S WORLD is filled with powerful information that will help you run faster and farther?and have more fun doing it! Every issue brings you the strategies, tips and advice to fuel your performance, prevent injuries, burn fat, shed stress, and achieve your personal goals.

Sounds good enough, but it doesn't scratch the surface of what the magazine is. Runner's World is THE source for runners, whether you are a world-class ultra-marathoner or a walker looking to add some running to your neighborhood stroll. It will take you from first stretch to home stretch, from lace-up to race day. It will do everything for you but the actual running.

And here comes the big news. My running team, featured in the Media Meld Studios documentary, From Fat To Finish Line, will be featured in the April issue of Runner's World magazine.

Yes. Seriously. In Runner's World. Let that sink in for a moment.

This guy, who went from depressed couch potato to six-time marathoner, is going to be in the pages of THE magazine for runners. Along with my eleven other team members, I will be part of an article that talks about who we all are, what running has done for us, and where we hope to go from here.

I've known about this since June 2013, when I had my first phone interview. I spent more than an hour pacing back and forth in the Philadelphia Reading Terminal Market (I think), talking on the phone and sharing my story.

Believing it was going to happen is one thing. Having it confirmed and knowing it is definitely happening is something very different.

Yesterday, I received this email from the photo editor at the magazine:

Hi John,Your inspirational story of weight loss and running marathons is planned for our April, 2014 issue of Runner's World Magazine.
We would like to photograph you for the story. We will need about 3hrs of your time within the next two weeks or by 1/21. What date and time would work best for your schedule? What is your address so we can find a photographer near you? What are your current sizes (shirt, short/pant, shoe)? We will send wardrobe to you. 
Thanks. I look forward to hearing from you.

Yeah, that's right. A photo shoot. And they're sending me wardrobe. Even typing those words makes me smile and... yes... giggle a bit. Come on, who doesn't want to be treated like a celebrity for a day?!

I'm going to be in Runner's World magazine. Why? Because in June 2010, I decided to change my life. And in December 2010, I decided that running would be good for me. Now, three years after that fateful decision, I can proudly say that I am a runner. I think so. My teammates think so. And apparently, Runner's World magazine thinks so, too.

I hope my story... all of our stories... sparks something in all of those people who are stuck on their couches, desperate for a change but afraid to try. Because we are proof that a first step is all it takes to begin a truly amazing journey.

One Workout Won't Change Your Body.

First, the bad news. One workout won't change your body. You'll likely burn between 400-600 calories, which is about the same as a burger from McDonalds. Not the fries, too, just the burger. It takes a deficit of 3,500 calories to burn a single pound of fat, so unless you ran a full marathon, your one workout isn't doing much for your body.

Like I said, that's the bad news. Now for the good news. Changing your body isn't the goal of a single workout. The goal is to change your attitude, your heart and eventually, your soul.

Lofty goals for a single workout, right? Sure. But it's possible. It's not only possible, it's inevitable. And here's why:

Your brain has triggered a rush of the mood-elevating hormone dopamine. And that adds to your already good feeling of accomplishment from working out. So it's a two-fer, both chemical and emotional. You feel good. And feeling good means that your attitude about everything around you gets better. You are more likely to smile at those around you, to hold a door open for someone, and even to greet a stranger with a friendly, "good morning."And those people around you are likely to respond to that kindness with kindness of their own, making you the recipient of smiles, courtesy, and friendly greetings.

So your workout has changed your attitude, which has softened your heart, and improved the world around you. And that is what heals your soul.

Wow. That's a lot from one workout, right? Okay, maybe that doesn't happen exactly like that just because you ran a 5k or pushed some weights around in strength training. But some variation of it will happen. And that's a great thing.

Another benefit of working out? Because you feel good and proud of yourself, you are more likely to make good, healthy decisions about eating all day long. You know what it took to burn those calories, so you will be mindful about all the calories you take back in.

And the best news? With enough of those workouts and those days of purposeful eating, your body WILL change. You will see and feel results. So get out there and make it happen!

Me, post 5k run and proof that a little exercise is great for your mood.

From Fat To Finish Line - Anniversary Video

I can't believe it's been a full year since I ran the Ragnar Relay from Miami to Key West.

And I am so excited for this next year and the release of the documentary, From Fat To Finish Line.


From Fat to Finish Line Anniversary Video from Media Meld Studios on Vimeo.

Where Did He Go?

You might think I fell off the planet. I didn't. I've just really been struggling to get my act together. 

It's tough when the motivated go-getter is neither.

Stupid slump.

Sunset Cliffs at Christmas

"Cut It Loose."

If it doesn't challenge your mind, feed your soul, heal your heart, or strengthen your body, cut it loose.

"Thug Life"

Disneyland with the Mickey Ears

"A Kind Rhyme For Friends"

A man, living west on the coast,
Asked himself, what matters most?
Is it money or fame,
Or outlandish claims,
That to others just sound like a boast?

None of all that matters much.
They're no more than nonsense and such.
At the end of the day,
They all go away,
And fade at the slightest of touch.

So what is it, when push comes to shove,
Gentle but strong, like a velvet glove?
It's simple but true,
The power in you,
To hope and to help and to love.

All of this I know firsthand.
It's something that I understand.
My family and friends
Give me love without end
And I wear their strength like a brand.

So thank you to those in my life.
Stronger than hurt, pain or strife.
And to those who'd hurt you,
A warning or two,
Bitch, I'll straight up cut you with my knife.

30-60-90 Challenge

It's been a fun couple of months, sure, but it's time for me to refocus on my fitness and health goals. I've been active in big running events, but my training routine has suffered. Worse, my eating has become less about nutrition and moderation and more about speed and convenience.

Not surprisingly, my weight reflects my lack of fitness and my abundance of calories. And I am not okay with that. It isn't that I've gained pounds, because I'm not obsessed with weighing any particular number. It's that no longer feel fit. I have lost speed and stamina in my running and my core strength is noticeably weaker than it was even one year ago.

What do I do when I notice a problem? I jump full-on into a challenge that, hopefully, will help get me back on track. And this time is no exception.

Ladies and gentlemen, I present to you my 30-60-90 Challenge.

For the next 30 days, I will complete the following:

1. Run 3 miles, 3 times per week
2. 30 crunches each day
3. 30 pushups each day
4. Eat within my calorie range 30% (2 days) of the week

For the next 30 days, I will complete the following:

1. Run 6 miles, 3 times per week
2. 60 crunches each day
3. 60 pushups each day
4. Eat within my calorie range 60% (4 days) of the week

For the next 30 days, I will complete the following:

1. Run 9 miles, 3 times per week
2. 90 crunches each day
3. 90 pushups each day
4. Eat within my calorie range 90% (6 days) of the week

I will likely find some other physical activities to do, especially during the first thirty days, and I will not overindulge on food on the non-tracking days just because I can. But I am easing myself back into a routine and think this progressive plan will be a challenge but also doable.

My challenge ends on February 15th, and I will celebrate that milestone with the California 10/20 Race, a ten mile coastal run here in North County San Diego. It will be fun to run in an organized event again feeling more physically fit and mentally ready.

So, here we go with my 30-60-90 Challenge!

Big Events Do Not Equal Great Training

It's been a crazy two months of running, including the Capital to Coast Relay, two separate Ragnar Relays, and the Marine Corps Marathon. It was a lot of big event types of things, and I loved (nearly) every minute of it.

But, here's the thing about events like that. They have a negative impact on my overall training.
Instead of a good week of training, I might only have a single training run during the week. Other days, I'm busy with travel, company, expos, sightseeing, etc.

Running the Marine Corps Marathon, for example, is way more than just one day's activity. It's a travel day there and a travel day back. It's an afternoon at check-in and the expo. It's dinners with friends and drinks after. It's a day to explore the city and play tourist. All and all, it was five days away from San Diego and my normal routine.

Now, multiply that type of weekend by the last eight weeks, and you get a better idea of how my training has fallen by the wayside. Sure, I ran from Austin to Corpus Christi one weekend. But I only ran 16 or so miles of it. And I was away from San Diego from Thursday through Sunday again. Another week, another several days of not working out at all.

I don't regret any of the events. I have had an amazing couple of months. From September 19th through November 9th, I have been coast to coast!

San Francisco to Napa, Ragnar Relay

MCRD San Diego, Boot Camp Challenge

Denver, Steampunk Wedding

San Diego, playing host 

Austin to Corpus Christi, Capital to Coast Relay

DC, Marine Corps Marathon

Hollywood, Hard Rock 5k

Las Vegas, Ragnar Relay

For now, though, my steady-travel days are on hold. And I have a plan to get myself back into my training routine. But that's for another blog.

Mammoth Mountain

 

Ragnar Vegas - Live Blogging?

Okay, this was a bad idea. I'm just gonna do updates on Facebook and I'll blog later.

Ragnar Vegas - Hello, Sin City!

And we're here!

Ragnar Vegas - Fun with markers

Stop at Target for window markers.  Check!  Have fun with said markers.  Check!

Begin 80s dance party in the car.

CHECK!!!  It. Is. ON!!!

Ragnar Vegas - Lunch!

Of course, it's not a road trip without a stop for food.

Ragnar Vegas - Road Trip

We are officially on the road to Vegas. Ragnar, here we come!

Ragnar Vegas - Live Blogging

It's time for Ragner Vegas, and I decided that I'm going to live blog the entire event. Not sure how well it will work, but we'll find out.

First up, Kelsey and I have to go get the rental car.

Oh, and this is Kelsey!