Monday Motivation…Dr. Sam Bakhtiar

“You must be willing to live a few years of your life like most people won’t, so you can spend the rest of your life like most people can’t”.

The quote is from Dr. Saman Bakhtiar who came from Iran to the US as a young boy.  I first found out about him on Instagram.  He is the Co Founder of The Camp Transformation Center.  He graduated from Penn State and has degrees in nutrition and pre-medicine.  He also has written “The Total Body Transformation Secrets” and “Becoming a One-Percenter:  The 99 Keys to Mastering Your Life and Rising to the Top”.

He embodies positivity about health, fitness and life.  I enjoy seeing his daily uplifting posts.  His motivation encompasses all aspects of life not just in fitness.  Everyone has their own version of success but to achieve it we must be willing to put in the work, struggle and sacrifice.  It won’t and doesn’t come easy.  Chose strength and perseverance.   Happy Miles to You!!

 

 

 

Mileage Recap ~ July 1 – 15…The Great Achilles!

Hello everyone and once again happy Sunday!  I find myself trying to catch up with my blog after working all week and having a wonderful visit from my daughter during the July 4th weekend.  It was a wonderful visit, but like all visits they end too quickly and often leaves me scrambling getting ready for the next work week!  We had a great time visiting Ocean City and watching the fireworks in our nation’s capital.  It was a little too hot but we still had a great time.

The miles these last two weeks have been low and for good reason.  I have been experiencing pain in my Achilles tendon.

Unfortunately not this Achilles….

But this Achilles…

sportsinjuryclinic.com

In not one foot…but two.

Yep.  To the point of major discomfort and I had to pull back a bit before my race season began.  I have to admit I’ve been pretty good with my injuries but this has been nagging at me and I wanted to take some corrective action.  I have done nothing all week, not even strength training and I plan to have no running or riding next week.  I will only focus on strength training ~ maybe a little walking.  I’m no stranger to physical therapy and for the most part I understand what I need to do to get back in balance.  But I did decide to do some reading on Achilles injuries and how to overcome.  I found an article on the Runners Connect site https://runnersconnect.net/achilles-tendonitis-and-insertional-achilles-tendinopathy-in-runners/  that really lays out what the Achilles tendon is and how it becomes injured.  At first thought I was pointing to my new Hoka shoes that I bought in Ireland last year as a last resort when my luggage might not have arrived on time.  The fact that it was happening to both feet, I feel like the shoe isn’t the best fit for my running style.  The rise is higher than any shoe I’ve ever had, so it still remains to be seen if this could be attributing to the pain.  Also, there are a fair amount of hills around and depending on my foot strike that also could be an issue.  According to the article’s author, John Davis, the Achilles,  “it’s prone to injury in many runners, but particularly those who do a lot of speed training, uphill running, or use a forefoot-striking style. Achilles tendon injuries account for 5-12% of all running injuries, and occur disproportionately in men”.

I decided to pull back a bit and it is helping.  I am to warm up before running and ice after.  I have also incorporated a rehabilitative exercise called the eccentric heel drop, which is nothing more that twice a day I will stand on a step and lower my ankle below the toes and press back up.  Have I been doing them religiously?  Uh no, but I am getting better.  I will follow through and make it happen.  This is a very watered down version of what is going on with so much more to discuss the why and certain actions that must be done.  These are the things I need to pay attention to so I can make it to my final mileage destination.

Miles for the first part of July amounted to….9.03.  Not much and I have 126.48 miles until the halfway point.  I am a the glass is half full type of person.  Tomorrow is another day and I will work through this like I have with the other ups and downs.  I have completed 5531.02 in my journey with 5783.98 miles gratefully remaining.  I hope this post finds you well my friends and grateful.  Happy Miles to You!!  One thing I know for sure ~ everything’s going to be alright….

 

 

 

 

 

Mileage Recap ~ 25 – 30 June

Hello everyone and Happy Sunday!  I still continue to move towards my halfway point!  It’s getting exciting and close!  Can you feel it?  My goodness I’ve been doing this a long time now, but I’m chipping away at that mileage and getting closer to the end goal.  It never seems to get old.  I mean sometimes it gets a little monotonous, but when I’m done or complete my mileage I still get that sparkle!

animeme.wikia.com

This week was pretty good week.  I tried to do something every day and have continued to work on my strength training with a combination of low mileage runs and did some indoor cycling.  I was going to do a longer run on Saturday, but opted for some faster paced runs to see how I felt.  I did mile sprints with the fastest being 9:45 and the slowest 10:14.  My Achilles on both ankles still continues to bite at me a bit.  Strange that both are hurting and I did pull back from riding today to give them a bit of a rest.

Good news I am a go for the Quantico 12K on 25 August.  It is in the Marine Corps Marathon family of races.  I’m excited to have signed up for my first race in Virginia.  I will be posting more about that in the future and race details can be found here Quantico 12K.

A couple of interesting things this week.  First, my mile pace runs on Saturday.  It really heated up this weekend.  Both Saturday and Sunday were in the 90s and the humidity was off the chart.  Any time it’s that hot it’s always important to hydrate and safely push yourself.  I learned something important about myself on Saturday, or at least found an inner fire that I seemed to have lost over the years.  I am competitive, but I like to call it a niiiccceee competitive.  When I was younger I was very competitive, but maybe I have mellowed over the years.  For my pace runs the first mile was more down hill than up.  I was at a good steady pace, listening to Led Zepplin’s Stairway to Heaven, when another runner (female) passed me.  She passed me, but then cut right in front of me and then proceeded to slow down.  Now, do I care that she passed me?  Uh, no…people pass me all the time, but normally they get on with it!  She slowed down so much that I had to slow my pace down.  She was close enough that I could touch her.  The first thing that went through my head was to slow down and let her get far enough ahead that I didn’t have to pass her again.  Thus playing the….pass game.  Something all runners know well.  I have been running long enough now that I do try to keep a steady pace.  It doesn’t always work, but for the most part I try.  I didn’t want to be “that guy”.  But then I thought, what the heck?  I said no way, you’re going to pass then pass.  I kept my pace and me and Robert Plant climbed that Stairway To Heaven together.  I blew by her and didn’t give her a second glance.  No!

 

Second, just to let you know how hot it was today.  I happened to be driving to Safeway and I saw a guy walking his dog on the sidewalk during the middle of the hottest part of the day.  All of a sudden the dog lurched forward and collapsed.  At first I thought it got bit by something, but the owner kept on walking with one of those retractable leashes unaware.  Finally the leash pulled taut and he went back to attend to the dog.  I watched them for about 30 seconds and I drove up to the light and turned around and stopped on the busy street.  The dog had collapsed due to heat exhaustion.  We loaded up the dog in my car and I drove him and his dog home.  He kept saying in disbelief he couldn’t believe it this happened.  The dog was old and it was way too hot.  If you’re too hot, your pet is too hot.  I’m glad that I was in the right place at the right time.  The dog was about 50 lbs and that would have made a long walk home.  Be careful out there!!

I was able to complete 101 miles for the month of June, about 17 miles shy of last month.  Total miles completed comes to 5521.99 with 5793.01 gratefully remaining.   I hope this post finds you cool and well.  Happy Miles to You!!

Keep climbing that stairway….and it’s meant to be played loud.  Oh yes….

 

 

 

 

 

 

 

 

 

 

Mileage Recap ~ 11 – 24 June…The Fripp Trip

Happy Sunday everyone!  It’s been a couple of weeks, but I’ve been busy logging those miles and had a little R&R as well.

I’m riding a high after just coming back from a few days down in South Carolina’s Fripp Island.  My family has been meeting there every summer for a while now and every year it’s fun and new memories are made.  It’s wonderful to see everyone and catch up.

Fripp Island is south of Beaufort, SC and is a beach island without all the overcrowding of tourists.  There is something for everyone in regards to housing/hotel renting.  Large homes, condos and hotel rooms are available for rent.  There is a marina, pools, plenty of activities and of course the beach.  I like it because it is truly a low key beach experience.  You can go and just unwind and not have tons of people around.  If you’re interested visit this link:  Fripp Island  A few photos I took on the island:

View from the back of our house.

Turtle nesting

This was a whole tree that had washed up on shore!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Some wonderful sites, but family makes it great.  This trip was especially great because my Father beat thyroid cancer.  We are all so happy and he looks great.

 

 

 

 

Family

My siblings.

 

 

 

 

 

 

 

 

I was able to get some running/walking miles.  It was hot and humid, but the island offers wonderful scenic paths or beaches to run.  I had two run days of three miles each with cool down and plenty of walking.

That was the good news.  The not so good news is the Army Ten Miler in September is closed!  I now must go into a waiting status to try a pick up a slot.  That’s what I get for waiting.  I was looking forward to participating and didn’t think the race would fill up so quickly.

The last two weeks saw 41.86 miles completed, a combination of running, hiking and cycling.  My goal is to beat last month’s 118 miles.  The weather here as been good, but a little rainy.  Today was longest ride since I’ve been in the DC area.  A total of 19.76.  It was kind of funny because I have been riding the Mt. Vernon trail and I keep pushing it a little further to see where it goes.  I made it all the way down to the bridge (I forget the name!) that crosses the Potomac into Maryland.  I passed the turnoff to the bridge and slowed down to turn around.  I didn’t have room to turn around on the bike so I had to stop and inch the bike around.  I thought it would be easier to just unclip one foot and turn around….uh no.  I knew exactly what would happen and there I was in slow motion…falling on the sidewalk!  If you can believe it….no one saw me fall, but I felt it, all the way home.  I did get across the bridge:

 

 

 

 

 

 

 

A little glare. 19.76

 

 

 

 

 

 

 

 

The mileage count so far is 5508.86 with 5806.14 gratefully remaining.  I have 148.64 until the halfway point.  I hope this post finds you and your family well.  Life is short don’t put off reaching out to that special family member.  Happy Miles to You!!!

Every time I hear this song I smile.  When I was a kid I had some friends that I would see every summer at my Grandmother’s house on Long Island and we would put on shows for the neighborhood.  We bought some Donnie and Marie microphones and covered them with foil (we were embarrassed).  We dressed in red, white and blue and sang this song to our neighbors and friends…for 25¢ of course:)  Even they were family.

 

 

 

 

 

Monday Motivation

Monday thoughts:

“How wonderful it is that nobody need wait a single moment before starting to improve the world”

Anne Frank                                                                                                                                                              (1929 – 1945)

Happy Miles to You!!

Mileage Recap ~ 4 – 10 June…Steady As She Goes

Happy Sunday Everyone!!

It’s been fairly uneventful this past week.  Always a bit of a drag coming off a holiday and a four-day work week to a full work week!  Not complaining too much – lol, but you get my drift.  It’s been so rainy here in the DC area.  It seems every time I want to get out it’s raining or the threat of raining.  It’s been slowing my outdoor game just a bit.  This week was good for miles.  I’ve been hitting the indoor bike on the rainy days and got in a small run.  I’m up to 11.5 miles on the indoor bike on the longer ride days.  I’ve been trying to do a little something every day in the mileage category.  On strength training days I try to get at least two miles in on the bike.  I can really see a difference and uptick in my running and cycling performance.  In the past I didn’t pay a lot of attention to strength training, just didn’t make the time.  I’m definitely making time for strength training now, even if it means fewer miles for the week.  The outcome is better.

This weeks miles came to 29.70.  I am 190 miles away from the halfway mark, with 5848 miles gratefully remaining.  How do you think I should celebrate my halfway mark?  I hope this finds you enjoying your June Sunday, rain or shine…steady as she goes!  Happy Miles to You!!

I googled steady as she goes…and this one came up!  It’s kind of catchy….

 

 

 

 

 

Mileage Recap ~ 21 May – 3 June…Don’t Waste A Moment On This Earth

Don’t waste a moment on this earth….

I started out with the best intention to get a recap post in on Memorial Day, but as the weekend wore on I found my chance slipping away until it was too late and I was too tired.  Part of the reason, I happened to hear a thought-provoking podcast from former SEAL, Jocko Willink.  One of the lines that jumped out at me was he said “don’t waste a minute on this earth“, and that just got me thinking about all the things we get wrapped up in that have no meaning and no purpose in our grand plan.  Mr. Willink’s sentiment is focused on the men and women who have bravely fought for us and are no longer here to waste their time.  It’s an intense podcast which most people will not listen to completion.  It’s hard to hear about death and sorrow if you don’t understand about the people who serve. You can listen to the podcast here.

Memorial Day 2018: Remember Me

Don’t wast a moment on this earth…..

Most people celebrate the Memorial Day weekend as a good time to get things done around the house, cookout, plant gardens and just relax from the work week.  But as most people are aware Memorial Day is also a day to reflect on those who have paid the ultimate sacrifice for our country and will not be participating in any of the events we hold dear in modern American life.  No matter what you think about the present day political situations or wars of the past, one thing is for sure, those that were called up or voluntarily went to fight wars on behest of the leaders of our government did so without question and did what they were told.  I often think of my Grandfather who served in WWII.  He voluntarily signed up without even knowing what really was going on overseas.  Unlike today where we have news that informs us, back then it was just bits and pieces and nothing was real-time.  It’s a kind of bravery I hope we never lose.  War is a terrible thing and even more terrible is losing loved ones who go and fight, therefore, in my humble opinion we can never forget those that do for us, willingly and without question.

Don’t waste a moment on this earth….

Work hard to find your purpose and embrace it, fine tune it, and live it to the best of your ability.  Leave the noise in the background because in the end it’s only noise not your truth.  Don’t hold back compassion for those around you because they may not be here tomorrow.  Smile and hug often.  Know what is important and leave folly at the wayside.  Don’t be afraid to move on and find what works for you.  Be present for yourself and those around you; a monumental task in itself these days.  If there’s one thing I’ve learned in my life, nothing is certain, you have to take chances, and you have to work hard at all things.  Most dreams don’t play out  the way we run them through our minds.  We get frustrated and sometimes give up and lose our purpose.  Always stand fast and learn to bend, because those dreams might not be exactly how you planned them to work out, but if you believe and work hard enough they will work out the way they should in the end – and sometimes better than you ever imagined.

The month of May was a banner month for miles.  I was able to complete 118.69.  I was hoping for more but the weather!  Rain, rain and more rain.  I accomplished these miles by running and cycling (indoors and out).  I had a really good ride on the Mt. Vernon trail again and even pushed a little further than before finishing 16.90.  The best part is I was able to get up the last hill without getting off the bike!  Sweet!  The total for this recap is 46.80 miles.  I am 220 miles to my halfway point.  Keep on going.  I have 5877.70 miles remaining in my journey.  I thought I would end with a song from Crosby Stills and Nash.  I always found it a somber tune and straight to the point.  I hope this Sunday finds you well…don’t waste a moment on this earth…Happy Miles to You!!