The RACE Predictions above were at the START of Week 4. As compared to Week 3, COROS dropped my Half Marathon time from 1:55:01 to 1:53:20. That’s a pace increase from 8’46” to 8’38”. Only 8 more weeks left to get that number down to 1:45 and 8’00” even.
Saturday: 2.24.2024 (Day 22 of 84): Maryland with friends.
I was a senior Staff Sergeant (E6) in the U.S. Army when this young man showed up and on Day One in the 82nd Airborne Division decided to tell me that he didn’t want to jump. Back then this was blasphemy and immediately put a target on you as a shit-bag and coward. I remember thinking: “What kind of special dumbass does it take to walk into the 82nd Airborne Division and declare you don’t want to jump?!” Unfortunately this dumbass was to be assigned to my Platoon and later to my Section.
As life goes, this young man actually turned out to be pretty damn smart and a good Soldier. I was fortunate enough to watch this young Paratrooper propel his career into the stratosphere. He became a terrific Non-Commissioned Officer (NCO) who was respected. Later he attended college, earning his B.S and a Commission into the U.S. Army. As an Army Officer he’s excelled and done great things for our country. Great things that nobody will ever hear about or know about. However, they are happening.
Without getting into the details of the situation. Most of my deployments were long bouts of boredom and monotony with intermittent disruptions of extreme fucking terror. This young man was with me on one of those occasions and performed flawlessly in combat.
So when I get the call to drive four hours north into the cold to help build a shed in his backyard. I go.
It was a day of building, laughing, telling stories and doing our best to build a shed.
Friendships were solidified and part of a shed was hobbled together. I’m glad I went.
Before I drove up, he knew this invite was going to interrupt my long run, so he told me about a local trail I could get my miles in.
Sunday: 2.25.2024 (Day 23 of 84): Southern MD 10-miler
It was 11:30pm when we finally left the fire pit and a few empty beer cans behind to call it a night. Damnit, why did I have to tell these men that I was running 10-13 miles tomorrow morning. Now I HAVE to do it or I’m not a man of my word.
Since I’m running on an unfamiliar trail I decided to start at daybreak, which means as I was laying down for the night, I set my alarm for 6am.
“What the hell am I doing? This is nuts.”
Once my alarm went off, I thanked the Good Lord for air in my lungs and blood in my heart. I then went straight to my phone to check the temperature and weather.
CLEAR and 22F.
WTF. 22 degrees. This is going to suck. But damnit, I told these men I was running and I wasn’t about to bail and I also have this goal of running 100-miles in February.
I’m getting dressed and debating if I actually brought enough cold-weather gear for this run. I have what I need, but I think it’s not enough. One step out of the house and it’s clear this is going to be miserable. The rain from the night before is now a 1/8” sheet of ice covering my jeep. I start it up, turn on the heat and wait it out until it’s safe to drive.
I finally made it to the trail. The Indian Head Trail is a 13.1 mile trail along an old railroad bed that’s flat and lacks any hills. My run was to be 5-miles out and 5-miles back. Easy enough I thought.
It was miserable. I was cold but thankful there was no wind or hills. The first 2 miles of this run was absolutely miserable. I was cold, alone and all I wanted was a cup of hot coffee and some oatmeal.
It’s a good thing I’m comfortable being uncomfortable. It only took 5 minutes of bitching and complaining before I accepted my self-imposed responsibility of 10 miles. So I just gritted down, made amends with the fact that the fast I went the warmer I’d be and did my best.
The trail was empty and the run cold except for when the sun finally rose and direct sunlight would warm me up a couple of degrees. By mile 5 I was warmed up and thankful to be out on the trail. I made it through the final 5 miles and got back to my friends house just in time for some scrambled eggs.
10.02 Miles | Avg Pace: 10’07” Avg HR: 125 | Best Mile: 8’54” | Feeling: Thankful
Monday: 2.26.2024 (Day 24 of 84): 2-miles on the treadmill
After the 10-miler on Sunday I was in for a two-mile recovery run and my only option was on the treadmill. So I woke up early yet again, made my way to the YMCA and knocked out 2 miles before the crowds showed up. It was an easy run with a low heart rate. Stacking bricks on that 100-mile month just keeps going.
2.02 Miles | Avg Pace: 10’31” Avg HR: 119 | Best Mile: 10’28” | Feeling: Bored
Tuesday: 2.27.2024 (Day 25 of 84): On the Track
It’s TRACK Tuesday! I’m glad they’ve opened the track back up and even happier there is a handful of crazy runners out there willing to meet me at 5:15am for some ridiculous track training.
We were there at 5:15am and ready to roll!
The weather was about perfect and we had some great runners on the track. I would like to say they were “motivated” but for a few Discipline was winning the day and motivation was lacking, so say the least. I believe I heard my friend Laura proclaim under her breath “fuck this shit”. I couldn’t help but laugh because nobody forced her to be there, she’s there on her own and it’s always free! LOL, discipline was winning the day. I saw it in action.
We knocked out our prescribed laps, which always works out to 12 laps and the “LAST ONE IS THE FAST ONE”.
With the inhaler, meds and losing weight my pace is increasing and breathing actually feels natural and sustainable. It’s still a weird feeling but enjoyable to be able to breath.
Wednesday: 2.28.2024 (Day 26 of 84): It’s a 5K kind of day.
Wednesday means 5K but now as I’m on Weight Watchers it also means weight in day! I stepped on the scale and was down 1.8lbs. The weight loss continues along with tracking everything I eat and doing my best to follow the plan.
My run with the club on Wednesday’s is possibly the best night of my week. I get to see friends, run with others and push myself physically. Tonight I had a plan of running this 5K at a pace of 9’30” +/- 30seconds.
Jon, Andre and myself started this run together and we took off! Andre was making his best effort to stick with us and did so for the first 1.5 miles, even setting a new 1-mile PR!! It was great to run with someone pushing themselves so hard, it’s motivational to witness. He did great.
At the turn around, Jon and I stepped it out a little more and made a run for the finish line. The pace was good, a little challenging but I certainly had more in the tank and could have done more.
I can BREATH. Before I was diagnosed with exercise induced asthma, I really got myself conditioned to my condition and created a new baseline in my mind. It is still an odd feeling being able to fully breath on a run. This newfound ability is helping with my running and I’m enjoying it. The wheezing comes back every so often, but not too bad.
3.11 Miles | Avg Pace: 8’54” Avg HR: 139 | Best Mile: 8’38” | Feeling: Faster
Thursday: 2.29.2024 (Day 27 of 84): Mini Murph
Oh yeah, I forgot to mention I already hit 100-miles on the month back on the track!! It feels good to accomplish a goal a few days early in the month. With that said I decided not to do any formal running on Thursday and to tackle a Mini-Murph and Squats.
I threw on my 20lb vest, laid out my game-plan then attacked with vigor.
4 Rounds For Time:
400m Run
25 TRX Rows
25 Pushups
25 Air Squats
I completed this workout in 26m41s and it was a smoker! I didn’t feel like I was going to pass out, but I pushed as hard as I could on a 1/16mi indoor track!
After the Mini-Murph was complete I made my way to the squat rack because Weak Legs=Weak Mind. I also read the other day that only Commies have weak legs. Not sure if that’s true or not, but it sounded right and I’m not commie! To the rack we go!
To be a strong runner, you’ve got to be strong. So I load up the rack and get to work.
5-5-5-5-5 Back Squats.
Yeah, there’s a pad on the bar. I don’t give a shit. Feels better on my shoulders and back and I’m not looking to build “toughness”, I’m looking to get stronger legs and core!
Back squats went as follows: 135-155-175-185-205
The squats were easy and I feel it’s time to step up the weights a little more. Overall I spent 9min33s in the rack. That’s all it takes to get a decent lift in for legs. Never forget:
Strong runners are strong and being strong is never wrong!
No formal running on the day, but I did get in 1-mile on the indoor track while wearing a 20lbs vest. I didn’t count this in my monthly totals.
FEBRUARY MILES: 103.34! That was more than January!
Oh yeah. I also weight in on Thursday. I started February at 229.8 lbs and weighed in after doing squats at 220.6. Just over a 9lbs loss on the month! Lighter, Leaner and Stronger will lead to faster Half marathon.
Friday: 3.1.2024 (Day 28 of 84): GOOD
I messed up! I didn’t post the Fast Track Friday to the run club until Thursday night after 9pm. I think most people are already checked out by that time. So really it was no surprise that when I arrived at the track at 5:15am, it was completely empty.
“No one showed up to run with me. GOOD! It’s an opportunity to push myself and grind it out.”
I had another 12 laps on the schedule and got to work by myself. It really ended up being a great workout, albeit lonely, but a great workout regardless.
The last one’s the fast one! It felt good to get back into the 6’s without feeling like I was going to pass out.
Somewhere in the house I found this old GWOT era fleece beanie and it worked out just right! Overall it was a cool morning at 38F but with low humidity and no rain or wind, conditions were ideal for some faster paces.
Overall I logged almost 22 miles of running this week and I’m feeling strong. One major difference between this buildup and others is that I’m incorporating strength training at least 3x per week if not more. I know what it feels like to be weak on a Marathon or Half Marathon and I don’t want to feel that again.
My life above 200lbs is not sustainable. You’ve ready it before, but it’s very true. Luckily my joints and back haven’t given out under this strain, it’s just my heart, blood vessels and lungs. No big deal. I can still run, so how bad is it really?!?
On a serious note, this month I’ve cut out all red meat. It’s mostly been turkey, chicken and salmon with increased veggies and fruits. I’ve reduced sugar by a lot and my fitness regime has stayed about the same. It’s working, so I’ll keep it going.
I posted an article earlier this week about Laken Riley but didn’t publish it to social media or emails. So if you’ve read this far and want to read a little more about my opinions on that situation, here it is. Laken Riley: A life taken illegally.