What If Today...

What if today, when you thought about something kind, you just said or did it?

Revel Canyon City Marathon Training - Let's Talk Weight.

I'm now four weeks into my training program to prepare for the Revel Canyon City Marathon in November. And so far, it's great. Not only am I running farther and faster each week, but there's also a very tangible benefit.

As of this morning, twenty-eight days after starting my training program, I am no longer carrying the equivalent of these three things:

Each of these - the bag of sugar, the sack of potatoes, and the two-liter bottle of soda - weigh approximately five pounds each. Combined, that's a total of fifteen pounds. And that is the same amount of weight that I have dropped since hitting my high of 235 pounds on July 19th.

Think about that for a moment. Every single day, all day long, lugging these things around with me. Running with them. Walking with them. Heck, just carrying that weight as I try to sit comfortably.

And now, those fifteen pounds are gone. In case you're wondering, yes, I feel pretty great about it!

Now, let's take a look at how they came off. Because weight loss works like a science but shows itself much less specifically. I have been doing the right things each day, being more active and reducing my overall calorie intake. You would think that my weight would drop a little bit every day. But that's not how it works.

Here's the chart showing the number of pounds I've lost over the the last four weeks. First thing you notice is that there is a lot of give and take. I weigh myself the same time each day, so all things in my control are the same from day to day. And yet, I lose a little, gain a little, lose a lot, gain a little, lose a little, etc.

Why am I showing all of this detail? Because I think it's important to be honest with myself AND because I think it can help others who may be discouraged on the days they gain a pound or two. I am proof that weight fluctuates even when a person does all the right things. That's no reason to give up or to feel like a failure.

I still have eighty-three days before my marathon and nearly eleven months before my self-imposed one year weight-loss deadline, and I have already dropped 20% of my overall goal of seventy-five pounds.

Think about that, too. In four weeks, I've dropped fifteen pounds. I only have sixty pound to go and I have forty-eight more weeks to do it.

Does that mean I will lose it all faster? Perhaps. But I know there will be plateaus. There will be setbacks. There will be days when I am doing all the right things and the weight stubbornly hangs on.

When those things happen, I will look back on these early blogs and find comfort. They will remind me that weight loss comes in waves, not necessarily equal measures.

And I will press on. I will not give up. I will have faith in my training and nutrition plan and I will push on.

Because I didn't put the weight on overnight and it won't come off that way, either. But I am worth all the effort it will take. My health is worth it.

Right now, though, I'm going to just enjoy the moment.

Because this:

makes this guy very happy.

Revel With A Cause - Semper Fi Injured Marine Fund

For those of you in a hurry and brought here through a friend's shared link, here's the short version:

1.  I'm running a marathon.
2. Semper Fi Fund is an amazing charity.
3. Friends are donating money.
4. You can click here to donate.
5. Consider yourself thanked!

For the rest of you, here's the longer blog post:

As most of my friends know by now, I'm training for my seventh full marathon, the Revel Canyon City Marathon. Nearly four weeks into it and I'm doing great. I've dropped more than ten pounds already and my running is stronger every day. So far, all systems are go.

"Gosh, John. This sounds awesome."

(It is.)

"I'm so proud of you."

(Thank you.)

"I wish I could get involved with something like this."

(Oh, really?)

Three years ago, as part of my training for the Pasadena Marathon, I made the decision to raise $1,775 for Injured Marine Semper Fi Fund. Through the generosity of so many friends, we raised that and more. And unlike other wounded veteran charities, Semper Fi Fund has an outstanding track record of spending 94.6% of every dollar donated directly on program services. So the money raised really did do some amazing things for our injured veterans.

Now, I'm back for another round of fundraising. Thanks to the amazing folks at Revel Events, I will be running with Bib No. 1775 to honor the Marine Corps and our veterans and to highlight the money that we are going to raise.

Click here to donate.

Now, as always, I am so grateful to each and every one of you able and willing to donate to such a worthy cause. Your support means the world to me.

And as I've written before, knowing that people are donating money really changes my mindset about my training. Instead of just doing it to do it, I consider each of your donations a paycheck and my training runs are my job.

I will work even harder to honor your faith in me and your support for these amazing veterans.

Canyon City, here we come!

100 Days of Happy 2015 (11-20)

And another ten days of Happy have already come and gone.

I love the early morning quiet when it's just me 

and my hot chai latte. #Keurig 

#100HappyDays Day11

Last week, last year, twenty-five years.. no matter how

long it's been since you last saw each other, there's 

nothing like catching up with a Marine Corps Brother. 

#100HappyDays Day12

I send the elevator back down to the lobby in the 

morning because I know it will save people time. 

They don't know why it's already there when they 

walk up but it starts their day off on a positive note. 

#100HappyDays Day13

Let's see, do I have everything I need today?
Great hair? Check.
Yep, guess I'm ready. 

#100HappyDaysDay14

 

Today I'm able to once again wear one of my favorite 

shirts because it's no longer too tight on me. 

Dropping ten pounds does make a difference.

#100HappyDays Day15

I never know what project he may be working on when 

I get back to the house, but I know I'm going to love it.

#100HappyDays Day16

Stay in bed an extra couple of hours? Sure, today's 

a Rest Day!

#100HappyDays Day17

Who doesn't love coming home to find a surprise package 

of delicious spices, mixes, and sauces? Thanks, Murphys, 

for the thoughtful gift. Ric is already planning how to use it all.

#TastefullySimple 

#100HappyDays Day18

A month ago, I struggled to walk 2 miles in 30 minutes. 

Today, I set two personal records for the year. 
#RCCMarathonTraining 

#100HappyDaysDay19

This little dude is Jaden Hayes, and he's an orphan on 

a mission to make the world smile. His spirit and kind 

heart is such an inspiration.

#100HappyDays Day20

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.

Revel Canyon City Marathon Training - Three Weeks Done, Thirteen To Go

Last month, I shared that I am starting a new training program to prepare for the Revel Canyon City Marathon in November. It's been three weeks and so far, so good. Not perfect, but good.

First, the background. In the first half of 2015, I ran less than ten times (three of which were in the same relay race in February). I don't know why, but I just quit. I tried to restart several times but I just couldn't find the motivation.

In July, I started the Run Selfie Challenge. It was a good idea but trying to run at least one mile every single day was a bad idea. My shins hurt, my motivation fell off, and I quit after a week.

But I didn't give up. I turned my attention to the marathon I am running in November. I created a new challenge and got right back in the game. But this time, I made some significant changes.

1. I started running at the gym on the treadmill instead of on the pavement. It is allowing me to get my "runner legs" back without injuring my shins.
2. The treadmill also allows me to run at a slight decline. Normally, I would consider that cheating. But my next two big events - the Yosemite Half Marathon and the Revel Canyon City Marathon - are both mostly downhill, so it is actually more helpful and productive to train that way.
3. My training includes rest days.
4. I am as focused on my eating/nutrition as I am my running.
5. My marathon training is part of an overall larger plan for the next year.

So, let's talk about the results so far. 

The first week was good. I followed a walk/run interval plan and was able to do the nine miles with no problem. I also made sure to track my eating on MyFitnessPal and stay within my general calorie ranges for each day. I wasn't perfect but I was much more conscious of my food choices than I had been all year. And that makes a big difference. As I have been reminded many times, you can't out train a bad diet.

The second week was trickier. It started off with a pet having seizures and needing 24/7 attention, and I allowed that to disrupt my training. I did stay on track with the eating, though, with an exception or two. So even though I didn't run, I still managed to drop a couple of pounds through the week.

The third week, I was back on track and all in. I made the miles, even setting some new 2015 personal records for speed and distance.

I'm back. And I was reminded of how amazing it feels to commit to a goal and stick with it. Knowing I ran a near 9-minute mile fees great. Who knows what records I may set this coming week?

If you take anything away from this blog post, I hope it's that you can start right now, right where you are, and do something to make yourself feel better. I'm proof that you just have to do SOMETHING that moves you in the right direction.

Now let's get out there and be awesome.

It's Fan Boy Friday! Meet The Coys.

Another Friday, another chance to give a shout-out to people that make my life better just by being in it. Today, it's all about Dani and Matt Coy.

I met Matt first when we were both banking colleagues back in the late '90's. I worked for a San Diego bank, he worked for a Santa Barbara bank, and we met at a software conference. He's the kind of guy you like immediately, and we struck up a friendship that has lasted more than fifteen years now.

Later, when Matt relocated to Texas, I had a chance to get to know Dani, his wife and their children. They were (and are) a great family, devoted to each other and as close as any I know.

Over the years, I have watched as the family has dealt with more than I could ever have imagined. Throughout it all, they have remained the same kind, generous, and loving people. They are the first to step up whenever there is a need, donating time and money to strangers and friends alike. They truly are an example of what "good people" should be.

Recently, on a weekend trip through their town, I had the chance to spend the night and have some time to catch up with Dani, Matt, and their son, Bennett. There just aren't the words to express my gratitude to the family for offering me more than a place to sleep. What they gave me was true sanctuary, a chance to be surrounded by people who truly care about me and would do anything to help me be and feel better. And what may have just seemed like another conversation to them was actually a chance for me to open up about some things that have been weighing me down lately. And no surprise, saying them aloud to true friends made the load seem so much lighter and the problems less troubling.

If success is rated by the kindness you bring to the world, Dani and Matt are wealthy beyond measure. And folks like me (and my husband) are so grateful to be their friends.

If you have friends like these, be thankful. Be vocal. Tell the world all about them.

And if you don't have friends like these, get some. Because they make the rough spots smoother and the good times greater.

I love you, Coy Family!

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!

For The Snails That Dare.

Everyone loves a winner.

Why should a running event be any different?

From the opening shot to the breaking of the tape, all eyes are on the leaders of a race. How fast will they go? Will the pack stay together? Can the leader maintain that pace? Who will win?!

It’s exciting. Anything can happen and often does. Maybe the hometown favorite harnesses the energy of the crowd and seizes victory. Perhaps an underdog emerges victorious.

Soon, after the leaders have run the course, the victors await their moments on the podium. It’s their chance to be recognized as the fastest runners out there. They earned these accolades, to be sure, and deserve the attention and the awards.

And then they’re gone.

The race isn’t over for everyone, of course. While the leaders were being presented awards, the pack of runners continues to cross the finish line. They are the majority of runners, not fast enough to be elite but still chasing personal records and fast times. And they have friends and running buddies cheering them and joining them afterwards at the finish line to celebrate their great runs.

After they come and go, though, the race continues. Out on the course, hours after most people have come and gone, a very special group of runners are still going.

These are The Snails. And they are very heart and soul of every running event.

They are new to the sport, bravely pinning on a bib and stepping onto their very first official race course. Or they are runners just now attempting a new,  longer distance. They are the injured runners who won’t stay down. They are gasping for breath, tired and hungry and thirsty and wondering what on earth made them think they should enter this race.

But they keep going. They run when they can, walk often, and stagger when they are completely exhausted. But they keep going.

They won’t hear the crowds cheering. Most of the spectators are long gone by the time the Snails make their way across the miles. The excitement and carnival atmosphere has given way to clean-up crews, sweep vans, and a lonely friend or two determined to stay until every runner has finished.

There is still magic to be had on that course, though. I’ve been there along the side of the road cheering every last runner across the line. I have also been that runner, weakened by bronchitis and barely able to draw breath while still running a marathon distance.

At the back of the pack, running with The Snails, I learned that the real emotion and drama of an event plays out there. These competitors are not running to win. They are proving something to themselves. They endure every mile, every mocking glance from those already done. They are all heart and grit and fierce determination.

They do cross the finish line. And when they do, they are as likely to burst into tears as to throw their arms up over their heads in celebration.

And for those of us watching and cheering, the tears of pride and respect flow just as freely. For in the accomplishment, each of The Snails has found their own victory.

My fellow bronchitis sufferer and
Phoenix Marathon Snail, Officer Joe,
as we finally crossed the finish line.

My shiny finisher's medal!

"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.

It's Fan Boy Friday! Meet Janeth Paris.

It's Fan Boy Friday, and that means I'm taking a few minutes out of my day to highlight and celebrate someone who deserves all the shout-outs she ever gets!

Ladies and gentlemen, this is my friend, Janeth Paris.

Here's what you need to know about her:

1. She's funny. Like, snicker under your breath until you can't hold it in anymore then lose it in a full-on belly laugh kind of funny. And that makes her an HR Manager's nightmare but a co-workers best friend!
2. She's wise. She has learned what matters in this world, what really doesn't, and how to keep herself focused on the former.
3. She's a joy to be around. She is one of those honest-to-goodness decent people that are a pleasure to spend time with. She has an easy smile and a sincere heart, and she just makes you feel better when she is around.
4. She has recently turned off her "No" button and is now in full-on "Sure!" mode. If you have a crazy, fun, silly idea and ask her to join in, she'll do it. Be careful what you challenge her to do because she is unafraid!

Go run a 5K to honor Cedric? Done.

Get her DubSmash sing-along on? Done.

Jump out of a plane? River raft? Pub Crawl in a tutu and a tiara? Who knows? This lady is up to whatever life has in store for her, and the rest of us are lucky enough to be there when it happens.

Janeth, my friend, I am grateful that the fates conspired to bring you into my life. You are a bright light in my life and I love you like crazy, my friend!

Now, my friend, let's set this joint off with our man, Jamal!

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