Results from Consistency. (Week 7)
Vol. 4, No.11
This week had some major victories. On Monday I had another set of labs completed and my A1C registered at 5.9%. This is a big drop from the 8.3% in December when I was initially diagnosed with Type 2 Diabetes. This drop in A1C is a combination of getting the proper medication and dosage along with a drastic change in my diet. My monthly running miles have sustained since December.
November (2024): 124.25 miles
December (2024): 135.92 miles
January (2024): 122.92 miles
February to date: 64.99 miles on pace for 130 total miles.
My nutrition regiment has shifted over the last 75 days and that has lead to continued weight loss, another -1.4lbs this week. I’m currently sitting at 206.8lbs and still on the downward slope to the 200lb mark. I’ve removed all sugar and shifted to a low-carb lifestyle with increased proteins, veggies and some fruit and nuts.
With the consistency of nutrition, running and lifting I’m getting control of my Diabetes and getting stronger and faster. In addition to lowering my A1C, I set a new Personal Best at one of our weekly runs and had an enjoyable weekend Long Run that I would consider very easy.
Despite these early accomplishments, the reality of running a Boston Qualifying marathon time of 3hrs 15min (7’26” mpm) is still extremely daunting and feels almost out of reach, almost.
Monday: 2.10.2025 (JD: 41): Never miss a Monday.
I’m not even sure how such a thing is possible. I’ve been racking my brain and trying to figure out the science behind it. Or maybe, mother nature just wants me to suffer a little bit more and dig deep into the depths of discipline and execute.
Somehow the Seattle weather fell into the slipstream of my cross-country flight and followed me straight to North Carolina! Yesterday (Sunday) was an absolutely beautiful day with Carolina Blue sky and temperatures bobbing at 70F. Then came mother natures mood swing and Monday morning was 38F and raining. It was downright miserable outside. So I sought shelter inside the YMCA and decided to hit the treadmill for an easy recovery run after yesterdays five miles.
Following the run I picked up the weights and continued the process of getting leaner and stronger with the intent of getting faster. It was another 30 minutes of strength training because Strong Runners are strong and being strong is never wrong.
2.15 miles | Avg Pace: 9’06” | Avg HR: 118 | Best Mile: 8’48”
Tuesday: 2.11.2025 (JD 42): Back Inside, again.
Can you believe it? It was 38F and Raining. Again.
I’m not going to risk it for the brisket. I’ve got a Disney Cruise in less than two weeks and I can’t compromise my attendance with a sickness. For that reason and that reason alone, I once again crossed the threshold of the YMCA entry way and made my way to the treadmill.
The goal was very simple. Run 4-miles then head to the house.
I executed the plan perfectly. No hiccups, no sprints to the restroom, no issues.
Sometimes it’s that simple. Just do what must be done. Do what’s right. Even when nobody is watching.
4.0 miles | Avg Pace: 9’42” | Avg HR: 129 | Best Mile: 9’28”
Wednesday: 2.12.2025 (JD 43): Cold but dry!
Finally! After two and a half days of cold rain we got a break in the downpour right around running time. It’s my weekly habit to get in a 5K every Wednesday and today was no different. With a small group of five at the start, we teamed up, sorted out who was going for what distance and pace and proceeded to the start.
While the rain stopped, it’s aftermath was still visible in the haphazard array of puddles dotting our route. Luckily, nothing was too large or deep that it soaked our shoes. I really don’t enjoy running in soggy socks.
I linked up with Jim and we decided on an easy pace for the full 5K. It was a great run of conversations about running, life, moving, shoes and more. These easy runs at a conversational pace are really good for the soul. The club will be missing out when Jim has to move back out west, but there is a possibility that we’ll cross paths again at the Mesa Marathon in February, 2026.
During our run, two more of our runners arrived and and took off! They crossed paths with us and were moving quick! Matthew (sp) and Christopher were both moving with purpose. It was great to cross paths with them on trail after they missed the picture.
3.11 miles | Avg Pace: 10’16” | Avg HR: 120 | Best Mile: 9’54”
Thursday: 2.13.2025 (JD 44): A Manic Mother Nature.
When I said a “break” in bad weather, I really meant it. Waking up on Thursday morning it was back to 38F and raining, but the weatherman had good news! As the day progressed the clouds would move out while a warm front was traversing over the area.
In hopes that the weather man was correct, I went into the YMCA for another strength training session with the intent of getting in a run later in the evening with the club.
Strength training is essential to injury prevention and building the strength required for consecutive days and weeks of running.
Thursday Deep River Run
If you feel good. GO! - Anthony
I was ready to run outdoors, to let my feet go and enjoy a run under favorable conditions. February is an unpredictable and chaotic month, thankfully it’s a short month and the tribulations are cut shorter than all other months of the year.
We had a large group of 30+ runners in attendance, a rather large group for February but this is rather unfamiliar temperatures for February too. The temperature was just right where it was a bit chilly to stand around but running without a hat or gloves was permissible if not ideal.
Often times on my Thursday runs I’m the last runner to start and often I’m the last runner to finish. This is due to putting out announcements and then getting myself situated before the run, all the while the group has already started.
I’ve never been the fastest runner in the group. We have some incredible runners who are naturally gifted and many that are excellent through consistency and discipline. At this age, I’m not sure I see myself as ever being the “fastest” in the club, but focus on constant improvements. Over the last few years, my average 5-mile time for this Thursday run is 50 minutes (10’00” mpm).
Friendly competition breeds better performance. -Unknown
While 30+ runners in February is a large number, it’s less than half of what the summer months bring out where we consistently have 60-70 runners, especially when the weather is nice, the sun stays high and the beer is cold.
Like most Thursday’s, I was the last runner to start. Except this time, I was going to let my feet go.
My goal on the evening was to set a pace that was quasi-uncomfortable but not a race pace. A pace where conversation wasn’t possible, but a pace that I could sustain for 5+ miles if needed. So that’s exactly what I did. I stepped it out.
I passed our large group of runners within the first mile. Then I found myself in a strange, but familiar position. I was the lead runner on the Thursday run! Probably because our numbers were low, Jon had a race the following day so I know he was taking it easy and Anthony decided not to push the pace tonight. I wasn’t in the lead by pure ability, it just happened that the conditions aligned just right that’s where I wound up! For the first two miles I heard the pitter patter of feet behind me, knowing there were a few keeping up and I just knew they were waiting for their moment to slingshot around and take lead.
Friendly competition breeds better performance.
It was at mile 2.5 that I was finally passed by another runner who was looking much stronger than me. It felt good to be up front while it lasted. A rare instance on a Thursday run for me. I hit the turn around and began the trek to the finish finishing in 2nd place, until the last 200 meters when Jay decided to catch up and he passed me just as we approached the finish.
This is now my new Deep River 5-miler PR!
Next up, completing this run in under 40-minutes. A goal I will chase in April.
Mile 1: 7’39” | Mile 2: 8’12” | Mile 3: 8’09” | Mile 4: 8’15” | Mile 5: 8’06”
Just when I was feeling good about this run, reality sunk in. I’m still 35 seconds per-mile slower than my BQ Marathon Pace.
I have a long road ahead, but with friends like these and a club like this, the road becomes defined and easier to travel.
5.01 miles | Avg Pace: 8’05” | Avg HR: 150 | Best Mile: 7’39”
Friday: 2.14.2025 (JD 45): My Game of Treadmills (Thrones)
I was surprised it only took 2.0 miles. I was expecting to be there for much longer.
The treadmill is boring, so sometimes I play a game of “survival of the fittest” or the “Game of Treadmills”. The concept of the challenge is rather simple, but you’ve got to be prepared to go for the long haul.
When I get on the treadmill, I look left and right and take notice of everyone who is already running or walking. I’ll start running and won’t stop until I’ve out lasted everyone. This can be an easy pace, variable or difficult, however I never stop running until all others have left their machine. Sometimes you get in a line of people where there is a walker watching Netflix, that’s when you know you’re in for the long-haul.
This morning there were five people already on their machines, so when I started I figured I’d be there for at least five miles. To my surprise, everyone was complete and I found myself the solo on the treadmill at only 2.0 miles. I WON! In my own mind I was sitting on the iron-throne in the realm of the treadmill.
It was an easy, comfortable run following the harder run just 12-hours earlier.
2.0 miles | Avg Pace: 9’49” | Avg HR: 127 | Best Mile: 9’42”
Saturday: 2.15.2025 (JD 46): Free Association Running (FAR)
My goal was 10-miles for this weekends long run and initially I was thinking it would be an easy 5 miles out and back along the greenway. The Greenway is flat, easy and flowing and honestly I wasn’t really looking forward to it. Thankfully Carrie posted a weekend Free Association Running (FAR) event for Saturday morning, starting from downtown.
However, getting in 10-miles in Downtown Clayton isn’t exactly easy. I’ve done it a few other times, so I decided to plot some ridiculous route that would route me all over the town. To be honest, I kind of did it as a joke thinking nobody would take me up on it and run it with me. I was wrong.
Jackson and Max both agreed to get in the 10-miles with me, so then I felt obligated to run the course I plotted.
Thankfully I transferred the route to my COROS PACE PRO and it worked flawlessly. The map was clear, oriented properly and gave me 100yard early indicator that a turn was coming up. All the turns were accurate and following along with my watch made this run very easy.
For me, this run was very easy. There were a few hills that presented a challenge, but we took the hills with a slow, steady pace and without any walking breaks. My heart rate remained low and and no point during this run was it challenging. It was a great weekend “long run” that left me feeling strong and confident I could have done this route much faster or kept the same pace and gone for another five miles.
The best part of this run was the last mile, when we picked up the pace and it felt good to let the feet go for a little bit.
Mile 1: 9’54” | Mile 2: 9’58” | Mile 3: 10’09” | Mile 4: 10’07” | Mile 5: 10’09”
Mile 6: 9’54” | Mile 7: 10’02” | Mile 8: 10’03” | Mile 9: 10’03” | Mile 10: 9’01”
10.01 miles | Avg Pace: 9’57” | Avg HR: 125 | Best Mile: 8’58”
Sunday: 2.16.2025 (JD47): Active Recovery
As you’re reading this, I’ll be at the YMCA doing some active recovery. So what exactly does that look like?
I’ll get in an easy 2-mile run on the treadmill followed by another 30 minutes of stretching and foam rolling and another 20 minutes in the sauna. After all of that, I’ll come back and update today’s post.
Thank you for reading The Long Run and I look forward to any comments or messages from my readers and subscribers.