First Spring Race- ToT (Week 12)
Vol. 4 No. 21
The week started off on a sour note of my own doing. It’ll be the first day you read below starting on Monday. However, as the week progressed, things got better and the week ended on a high note.
First and foremost I want to thank all my friends in Clayton Area Runners who have logged miles with me over the past few months. My running consistency and effort are greatly impacted by the social aspect of my running because I really do enjoy running with friends and doing those hard things with friends.
You can follow my weekly updates through the “Notes” on my Substack or through the Substack App.
This week you’ll read about running with friends, early morning missteps and what it means to be Time-On-Target. There’s a picture of possibly the coolest dog on Fort Bragg and many more of running with my friends this week.
On Saturday I completed my first Spring Race at the All American Half Marathon with a full write up of the race. My next race will be in three short weeks where I’ll take on The Hapalua Half Marathon on the Island of Oahu in Hawaii.
As far as my weight goes, I’m really not sure what to think. The scale this week fluctuated from 203lbs up to 207lbs. My quest to get below 200lbs continues with an overall goal of starting my Marathon Build around 180lbs in October.
Monday: 3.17.2025: (JD 76): Five at 0500. 🍀
I’ve been gifted with the ability to go from a deep sleep to wide awake and moving within 60 seconds by the U.S. Army. It’s a gift that keeps on giving and today I was grateful for this ability because my alarm woke me up at 0430 and I was out of the house by 0444.
The “Early Risers” group continues to grow and this morning we were up to eight incredible runners. This is a fast and strong group of runners! These early Monday morning runs are becoming something to look forward to every week.
The run was great, but afterwards I feel absolutely horrible.
I’m Sorry.
I gave my friend Becca too much flak about our pace and distance. I feel horrible for it and reflecting back on it, it was pretty rude. If you’re reading this Becca, I’m sorry. We’ve been running together a long time and I consider you a friend and I feel horrible about giving you so much crap this morning.
Then, at the end of our run, I took a detour that took us up some old concrete steps, across some railroad tracks and a ditch. This route took us off the paved trail and it was still dark out. Well, Maureen, who has been running with me since Day 1 of the “Early Risers” hurt her foot! The same foot she’s had surgery on and spent months upon months in rehab for.
I feel like crap about both situations. I don’t like being an ass and I really don’t want any of my friends getting hurt because of my decisions.
Besides those two instances, the run went very well. We kept a steady and even pace throughout before picking up the pace in the last mile to ensure we hit the return time for everyone to get to work. This event really is a “Run & Done” format.
We kept in a group for the entire run and that’s when the magic happens. There is something special about running in a pack, especially when everyone is at or near the same running capacity. Conversations were flowing and and feet were pounding. It was a good 5-mile run this morning.
Mile 1: 9’32” | Mile 2: 9’23” | Mile 3: 9’31” | Mile 4: 9’12” | Mile 5: 8’59”
5.02 miles | Avg Pace: 9’19” | Avg HR: 134 | Best Mile: 8’51” | 59°F at 97%
Tuesday: 3.18.2025: (JD 77): Double Down
Running provides a consistency in my life that helps me get through the long weeks and provides stability when everything else in life feels chaotic. I, like most humans find comfort in consistency, reliability and predictability. That’s one thing I love about the social side of running, especially with my hometown run club. I know that I will see fellow runners every Tuesday, Wednesday and Thursday at a minimum during the week and we can get in some miles together.
Today was another mentally draining day.
While I enjoy running with friends and I really do believe that “Running with Friends is Better” - Today I needed a solo run with some laid back music to just get out of my head and let my body move.
That’s exactly what I did for my first run of the evening.
I synched up my Shokz headphones with my phone, put on some laid back music, started the watch and just started running. I had a timeline to get back for the group photo, but other than that I had no expectations on this run other to just enjoy it and stop thinking. When it was done I was pleased to see my avg pace of 9’17”.
The incredible weather brought out another big group of runners. It’s always great to see so many people. My friend Tony has started making it back out to Run Club evening runs with more sunlight. Tony doesn’t like to run in the dark, so in the winter months his presence is missed. Today I decided to run with Tony and have a good conversation.
Tony is 33-years my senior and is the oldest runner in the club. I’m hesitant to use that word “oldest”, because he’s certainly not old, or slow. The three miles I’m getting in with Tony today are the final 3 miles of his total of 9 miles on the day. It’s always a blessing to run with Tony and it’s always on my mind to do a write up on him! His life story is interesting and his running path is windy and intriguing.
Today was a day of running where I had no care in the world about my pace or distance. It was a day to enjoy running, mentally disconnect from the stress of life and just soak in the good weather, good music and good friends.
Run 1: 3.01 miles | Avg Pace: 9’17” | Avg HR: 130 | Best Mile: 9’01” | 68°F at 21%
Run 2: 3.01 miles | Avg Pace: 11’29” | Avg HR: 115 | Best Mile: 10’58” | 68°F at 21%
Wednesday: 3.19.2025: (JD 78): Wednesday 5K
It’s a Race Week and I’m staying calm and carrying on with taking it easy. I decided to get in my Wednesday 5K with my friend Carlos. It’s been a while since him and I got in a run together as life and work has kept both of us traveling the world and busy. Carlos and his wife Fely have been staple figures in the club over the last half decade. It’s been great getting to know both of them over the years and now watching their youngest grow up.
My only goal was to stick with Carlos, at whatever pace he was doing.
When I asked what his pace would be tonight, he informed me it’d be a 9’30” to 10’00”. Something I was more than ready for ready to do. I wasn’t wanting to do anything pressing and just take it easy with my upcoming Half Marathon on Saturday.
It wasn’t surprising to me to see our pace ticking up and before I knew it we were trotting along at a sub 9’00” pace. I could tell Carlos was struggling a little as his breathing was labored and he was struggling up a small hill. However, he refused to back down, to turn down the heat and he kept the pace!
We started the Wednesday 5K together and finished the run together. It was great to get in another run with a friend, and not push the pace.
3.11 miles | Avg Pace: 9’14” | Avg HR: 126 | Best Mile: 8’43” | 72°F at 30%
Thursday: 3.20.2025: (JD 79): Into the Storm!
“I aint no bitch”
Those were last words I said before I opened the main door to Deep River, stepped into the cold rain and started my 5-mile run in hopes the other nine people behind me would follow. When I said it, I heard a few laughs, some hesitation but when it was all done and said, everyone stepped into the storm.
Notice our pre-run picture is indoors. That’s because it was a torrential downpour for the proceeding three hours leading up to our start at 6:30pm. Hell, even at 6:30pm the rain was still coming down hard enough even the frogs were seeking cover under the logs. Not only was it dark and raining, but it was a cold rain.
Unfortunately, I had it in my mind that I was going to get my five miles in no matter the conditions. I even turned town the free ice-cream at DQ in favor of a free five-miles at DR!
We were given a sign that this was going to be a terrific run. Within the first 1/4 mile of running, the sun busted through a small hole in the clouds and produced a magnificent rainbow up above. It was almost as if it were planned. To get everyone outside and onto the road, only to be gifted with a rainbow and clearing skies.
I started this run solo, and then linked up with Erika who was fresh off completing her first ever Half Marathon! She was running strong and it was great to hear about her race. Just as I was bringing up the notion of signing up for another one and keeping the momentum up, she disclosed she was already signed up for another Half Marathon in May! I find it exciting and interesting to witness people’s running journeys and their continued love affair with running.
After splitting paths with Erika around the 1.7 mile mark, I continued my run towards 5-miles at a comfortable pace.
Unfortunately, my wife sabotaged me!
She seduced me into an early afternoon Mexican lunch date. I knew I should have denied her! But I can’t, she’s always had that Cuban Charm that I just can’t say no to. So we ate Mexican food around 2pm.
By 6:40pm, the food was making an abrupt and unplanned exit from my body!
This obviously disrupted my pace and attitude. The clouds were breaking, the sun started to peak through and disaster struck!
I’m sorry. Again.
I’m sorry to my fellow runners if the Porta-John is locked up in the future.
Fortunately there is some road construction going on and there is a strategically located porta-john directly on our 5-mile course!! It was a lifesaver! I’m happy to report I did NOT lose my socks. But if the construction company has video surveillance of me running in there, they may start locking the thing up in the evenings.
After successfully keeping my socks on, I returned to the course and finished up my 5-miles under a breaking sky with the sun reflecting off the glass-like water streets.
This was one of those runs that started head-first into the storm, culminated in a massive Rainbow over our heads and finished up with a clearing sky and a bright sun.
5.05 miles | Avg Pace: 9’02” | Avg HR: 136 | Best Mile: 8’17” | 58°F at 89%
Friday: 3.21.2025: (JD 80): Pre-Race Tune up.
Edit: Looks like I forgot to write about Friday! Here’s the update!
Friday was an extremely busy day and by the time I could get in my daily run, the streetlights were already on! Sometimes it’s just one of those days. The run-streak continues and with this easy 1-mile run around the neighborhood, I felt good for tomorrow.
1.02 miles | Avg Pace: 9’12” | Avg HR: 124 | Best Mile: 9’07” | 58°F at 31%
Saturday: 3.22.2025: (JD 81): All American Half Marathon - Fort Bragg, NC
If you’re on the Substack App or follow my “Notes”, than you already know the outcome of my first Half Marathon race of 2025. There are a lot of great writers and interesting topics on Substack. I recommend you check it out.
Deciding on a plan.
I had a plan going into this race and it wasn’t to go all-out and race it to my full capacity. The plan was to find a comfortable pace through 10-miles and then really go hard on the last 5K. I was stationed on Fort Bragg and have ran these same streets and hills many hundreds of times and I’m very familiar with the route and it’s challenges.
Over the past few weeks I’ve been dialing in what is a “comfortable” pace and figured out it is an 8’30” pace. At that pace my heart rate is below 140 and I feel like I can maintain that pace for at least two hours. Add into that my 5K PR I set last week at a 7’19” pace, I felt like I could let the feet fly in the last 5K of the race.
The Details.
Run the first 10-miles at an 8’30” pace (+/- 10s) and then at Mile 10 step up the pace to a sub 8’00” for the final 5K. The theory being that if I could get to Mile 10 in a good state, I’d really push hard to the finish. Even with this game plan I would set a new Half Marathon PR. My previous Personal Record being 1:57:52 from back in November 2023. I ran this same All American Half Marathon in March of 2023 with a time of 2:18:01.
I’m going to set a new PR!
Time on Target!
Time on Target or TOT is a military term to describe the precise moment that the U.S. Military will be imposing it’s will on a known target. In Field Artillery this means the precise moment, down to the second that Artillery shells will be impacting the target. Hitting TOT takes training, precisions, discipline and accuracy.
Fort Bragg, NC was first established as an Artillery Training camp and over the years has changed to be the Home of the Airborne and Special Operations, two distinct groups known for being highly capable Paratroopers and Operators with a culture of running and fitness. It comes as no surprise then that the Half Marathon has over 1,000 participants and the race will start with the firing of a 105mm Howitzer Cannon.
The morning was cool with a slight breeze that made waiting for the start a little uncomfortable. The temperature was cold enough that I’d be wearing gloves, but it would warm up enough for my shorts and T-shirt. I contemplated wearing some calf-sleeves but decided against it and in those moments before departing the Jeep I forgot my inhaler and my COROS arm band HR Monitor.
The start of the race was a little hectic as Dave, Justin and myself were waiting in line for the porta-johns just minutes before the start of the race. With precious time ticking away slowly, I made it into the Porta-john just 45 seconds before the start of the race! I exited the plastic commode and ran to the start line just as the Cannon Boomed at 0700 marking the start of the race. The Race Director hit TOT with the start!
I was in such a rush trying to get to the start line, I barely got my watch started as I crossed the timing mats. My PR adventure started in a massive flow of runners, pushed together by the narrow roads closing off all passing lanes and shutting down my hopes of hitting an 8’30” mile on my first mile. I dismissed the technology induced anxiety when my watch indicated I was running a 9’30” pace at the half mile mark. I knew this race would open up, so I refocused on the fact this was a race against myself and I have a plan.
The road before us opened up as soon as we hit Longstreet, a road properly named and is exactly as it sounds. It’s one Long Street that traverses the East-West corridor of the Installation and is one continuous straight road for approximatley 30km. Our portion of the road only covers a few miles, before turning onto the famed Ardennes street and then Gruber Rd for a rather boring out-and-back course.
It’s always fun and nostalgic to run on the same streets where I cut my teeth as a young Paratrooper a quarter-century earlier. I’ve got a lot of memories along these roads, especially Ardennes St and Gruber St, the two main roads of this Half Marathon. I’m intimately familiar with the hills and details of this route.
Time on Target! That was my goal. To hit that 8’30” pace (+/- 10s) for the first 10 miles and that’s exactly what I did! I remained disciplined and didn’t push for more when I felt good and maintained the pace while leaning up the hill. My breathing remained calm and my heart rate low for the first 10-miles. I ran without headphones and just took in this sighs and sounds of the sunrise on Fort Bragg.
The first 5-miles felt great and I could tell this was shaping up to be a great run. I kept the pace disciplined and never felt taxed. Unlike the Soldier who was puking his brains out at the top of the mile-long hill climb and we were only at Mile 4. I almost felt bad for the young troop, but he gave it his all in the first 40 minutes but I had no doubt he’d finish the course. Paratroopers don’t quit.
Mile 6 was faster than expected as it was downhill but I didn’t feel bad about it because I was conserving energy and letting the feet go. Miles 7, 8 and 9 were uphill and flat and I put the plan into place. Keeping my heart rate low by staying on pace knowing the last 3 miles is where I’d put in the work. Mile 10 was almost entirely downhill so I let the pace increase and rolled into the last 5K with negative splits.
Miles 11, 12 and 13 felt great! I opened up my stride length by 0.4ft to 3.8ft and kept my cadence around 185spm. This increased my pace into the 7’s while my heart rate stayed below 160bpm. I felt strong and without pain. It was at mile 12 I realized I probably could have gone a little faster on this course, but I was still excited to be setting a new Lifetime Personal Record for the Half Marathon.
The last half-mile of this course offered a significant hill that pulled my pace down into the 8’s but as soon as we hit flat ground again I stepped it out to hit the finish line at a 7’26” pace.
I did it! I crossed the Finish Line with a new PR TIME of 1:48:31!
Once across the finish line, I felt great. The endorphins were flowing and I felt incredible. I wasn’t taxed, I didn’t collapse over in fatigue and I was pain-free! I couldn’t believe it! I executed the plan to near-perfection!
I hit Time-On-Target: TOT!
13.10 miles | Avg Pace: 8’17” | Avg HR: 147 | Best Mile: 7’26” | 44°F at 62%
Nutrition
Let's talk my nutrition plan for this race, because if you read this publication I tend to have some “Gastrointestinal Issues” (GI), the proper term for having to shit during a run.
I made the decision to not eat any food after 4pm on Friday afternoon. This would give my body the requisite time for digestion. I started hydrating on Thursday morning with a lot of water and electrolytes. I don’t “carb-load” anymore with my Type 2 Diabetes, so kept I kept the carbs low the day before.
The morning of the race I drank 8oz of Coffee approximately 2hrs prior to the race and this triggered the appropriate response for my GI issues. I was starting this race feeling light and ready. At 90 minutes out from the race I ate some Belivita Blueberry Morning biscuits. At 45 minutes out from the race I drank one serving of BPN Sports G1M Sport. Approximately 15 minutes from the start I took a 250mg of Magnesium supplement and drank some more water.
During the race I ran with a water-bottle and held on to two BPN gels for the race. At the water points I would grab a small cup of water, take a drink and toss the rest. My intent was to stay hydrated primarily from the water points and use my water bottle as a back up or “as-needed”. At the 7-mile mark I ate one BPN Go Gel (Mango) and I feel that helped keep me feeling strong to mile 10.
Gear
Kept it simple with my Wicked Trail “Comfort is a lie” trucker hat. My Oakley Flak 2.0 sunglasses and my COROS Pace Pro running watch. I ran in my older racing shoes, the Brooks Hyperion Max and my water bottle was a Christmas gift from my daughter, the Nathan SpeedDraw Plus insulated flask. I was wearing a pair of the Christmas Gift Saucony socks my friends got me and the shorts were Under Armor running shorts that were on sale last November. The shirt, a simple blended shirt that was donated by our Run Club sponsor Deep River for our Tuna 200 run.
Sunday: 3.23.2025: (JD 82): Recovery Run.
As your reading this I’m out on a 5K recovery run at a very slow and easy pace to get the blood flowing through the legs. It’s going to be 70F and sunny later today and I want to take full advantage of the conditions. I absolutely love the spring weather and want to maximize enjoying it.
After this 5K I should be completing 36 miles this week and 113 miles so far this month.
I will be back to update this posting after my recovery run.