Mind Over Matter: Pistol Ultra 2018

This past weekend, I took on something totally new to me. I was more of a support role for the pistol ultra. By definition,A ultra is defined as anything past the marathon mark. So , anything over 26.2 miles is considered a ULTRA. 

Part of me doing this was getting into a different scene as I would be competing myself, but later on in the weekend. The other part was I had friends in the event. I had a couple people in the 50K. I had one of my good friends and teammates Jeff, in the 100 Miler, and then , the reason this was happening, my best friend was running the 50 miler, Miriam. 

Miriam and I first met in DC at a make or break point for me in the Marine Corps Marathon . She was my angel that day. Since then we had kept in touch. We had talked about how she wanted to do something like this and I mentioned this race, and things just happend to work out. So, I will break this thing down into 4 days. Thursday, Friday, Saturday, and Sunday . 

Thursday: Meeting Jeff and Set-up!!!

Thursday was really not supposed to happen. However, I had been in communication with my buddy Jeff and he had made it in safely. Seeing as how they still needed help setting up some things at the school, I offered to go over and help. Jeff checked and they could use me. So, after work, I went over to the school to help setup and to meet Jeff. Jeff and me are teammates for KREndruance, and have gotten to know each other the last couple years. I was more than excited to get to meet him, spend some time volunteering, and setting up . We both worked for about 2 or so hours , and then seeing I had to work on Friday, we made the decision to split. 

Friday: The Reunion of 2 Friends!!!

I was so excited to get back over after work Friday. My friend, Miriam was in! This would be the long awaited reunion. 18 months in the making. I got there right as she got out of a pre-race activity. Instantly found her, and the fun began. We embraced in a long hug and then caught up before Pre-race meeting. I then attended pre-race meeting with her as I would be there all weekend and was competing myself. After the meeting, we ate pre-race dinner and hung out till we decided to split for the night. We made a plan to be there and see the 50K and 100 Milers out. 

Saturday: 100M , Storms, and 50 M

Saturday, we showed up at 7:30 Am. In time to see the 50K and 100 M off. The course was 10 mile loops. 50k was doing 3, 100k 6 50Miler 5 and 100 milers 10 . I had setup with our Idiots Running Club to do a group picture at 7:45 before. I got to meet a new face, catch up with my friend Jay, and then see Jeff Off. 

We were able to see Jeff, and Jay and the others off. Here is a few pictures and video if it works correctly of the start: 

Once we had the guys off, Miriam went back to get off her feet and rest as she had 50 Miles to log. I went to do some stuff I needed to do and to get my stuff together. Tonight was going to be a long night. 

Around 3PM, Jeff Called. He had dealt with a brutally hot day. Had asked for me to come take him on a loop. Of course, I agreed. So around 6, I headed back. Miriam was starting at 8. I was going to be there to see her off. The plan was to go all night. To be there when she needed me. 

However, when I got there, we were getting ready to have severe weather. I was already suited and ready after the storms passed to take Jeff out. I would go 10 miles, comeback, hopefully catch some rest, when Miriam Needed me, take her out, and then the next morning I would compete. I packed to stay. 

However, when the storms hit, they HIT. We had a really bad lightening strike that freaked all of us out. Luckily we delayed going out , or would have been in the middle of it. They delayed the 50 Mile about 20 min so I didn't really get to see them off properly as I was still strategizing for a possible loop with Jeff. When I said lightening struck, boy did it ever. It scared us all. Even fried the lift that held the Americian Flag and some of the timing. It Blew a hole in the concrete. Jeff said it shook his car as well. It scared us all. 

After some thinking, and such, it was determined that Jeff was not going to go back out for safety. So, he was done. He did well getting through 50K. That left me with Miriam. 


The thing about Miriam is she is very strong willed! A total rockstar. I knew she would be ok for a few hours. I communicated with her, and it was decided I would come home and try to get some sleep. I had a copy of our projected plans, and we would stay in touch. 

However, this would proove fuitle too. Let me explain. See, I had a hard time sleeping. It was after 1 when I heard from her when I planned to go back. She said she was soaked from another rain, but was changing and warming up , and that I could sleep a bit longer. She was ok. Which was fine. So I rolled over. I intended to get up at 2 or 3 and go out and take her out for a lap. However this didn't happen. 

Sunday: RaceDay & 50 Finish

The 50 and 100 had gone overnight. When I woke up I found out 2 things, she was behind schedule and was in the middle of a loop hanging in there. I expressed my appologies for leaving her to fend overnight. I felt awful. She told me to knock it off, and she would see me there. I rushed out the door as I had a packet pickup and my own 10 miler. As it turns out , if I had taken her out, I would have missed my 10 Miler, so it all worked out. 

10 Miler 

This year was the Inagural Pistol Creek 10 Miler .  I was doing this as a last long run before Knoxville next weekend. I had no plan but to play. Jeff had come out to see me start that morning before heading home which meant a LOT to me. I really was thankful for that as It calmed my nerves. I had decided I wanted to run 5 in a hour or under, and then relax . That was my plan. 

We set off and I waved to Jeff as we left. Nice and steady. Settled down very quickly. I was crusing. Then I started having stomach cramps which broke my stride long before I wanted too. At around mile 3 I made a pit stop, and that forced me to totally stop. However, I was able for the most part to re-gather, and roll. I didn't quite make my goal , but I did get around 4.7 in an hour. Around this point, I saw Miriam. We hugged, and got to talk a moment. This was her 4th of 5 loops and she looked good. This motivated me to roll. During my run, I would talk to numerous 50 and 100 miler runners and tell them great job, etc. Coming back around mile 7 I saw Miriam again headed back on the final loop. I told her text me as I was calling off my speed to relax and survive. We texted back and forth and then decided, she wanted to finish this herself, if I would film it. I stated I absoultely would. No problem. 

I managed to hang on and finish in about 2:20 min or so. Not a bad run for the last long run before my a race next weekend. 

After talking to Miriam, I could sense she was fading, and I was going to ensure she would finish. we would talk as I ate , and relaxed. Once I realized that she was in trouble, I decided, I am going back to get her. Period. So, I suited back up and went back to the sidewalk to await her on her final mile. 

Bringing Miriam Home: 

I waited on the sidewalk for about 10 min . Posted in our team page, and then there she was. I calmly stated, I am going to be with you like you were with me at MCM . Lets finish. All we did was walk that final out and back. But I was all smiles. I had had my moment. This was about her. PERIOD. 

Finally, we got out and back. It seemed to fly by. Here is the trimmed down video of her finishing. 

Finally, she had finished. I was estatic. I made sure we got her in, got food, and then took pictures. There are some great professional photos we got done after it all. I will post those when I get ahold of them. Here are a few I took after with one of her friends she met, and of her finishing. 

We decided that we would split up, get some rest, and then reunite for one final dinner. This had been a blast, and we wanted to enjoy each others company one last time. 

We decided to get mexican that night. I found a little joint over where we had raced that had great mexican. so we went there. During dinner, and cutting up and carring on, I mentioned about having mm's at the aid station. She starts laughing, and says I have some. Of course, I don't believe her. She reaches in her pocket and Lays them on the table. I was in tears by this point. LOL!

We had a great dinner, stayed and chatted, and then we ultimatley headed our seperate ways. She was headed home on Monday and this was our final meetup. We chatted on the phone and texted for a bit. Honestly, this had been a dream weekend for both of us. We vowed not to wait this long again to get back together, as we are 2 great friends brought together by the beautiful sport of running. 

Going forward, its time for My A race, Knoxville. Also, I maybe getting to meet someone famous in the sport of running. :) So you will just have to stay tuned to see how this plays out. 

A special thanks to Will and Gail Jorgenson for putting on such a great race, to my friends, Jeff, Jay, Miriam for allowing me to hang out and krew all weekend. To my coach for being there for everything this weekend. You all made this weekend a memorable one. Who knows , maybe I should try something ULTRA related here soon? 

So, Until Next Time- 

From one "Idiot" to another

John 

-IRC #2148-

ASHVILLE 2017: THE UNTOLD STORY

ASHVILLE 2017..... WHAT EXACTLY HAPPENED.....

Before I get into this, I am going to try to put a humorous look on this post. This was a post that I vowed to never NEVER write. I never intended to put words to this after what occurred, but as I woke up today, on the exact day one year ago where I headed out to Ashville, North Carolina, for the trip, and I started laughing, I was like, dang it, I can make this humorous. So, here we go. 

For starters, let me refresh your memories. I left to go to Ashville, to run 39.3 miles over 2 days. Saturday was a half Marathon. Sunday was going to be the full marathon. If you don't remember the half , then grab yourself a refresher by reading this post:  http://oneidiotsjourney.blogspot.com/2017/03/

Kind of picking up off that post: When I woke up the next morning, we had about 3.5 inches of snow on the ground. Freaking fantastic...... NOT what I needed. Then I realized , OH SHIT, I feel HORRID! GRRREEEAATTTT! I attributed it to nerves, but now a year later, I realize it was a concussion. I felt dizzy and nauseous . All of the tale tale signs. I struggled to get my morning fuel down that normally taste so good. I knew right off, that I shouldn't be suiting up for 26.2 , but I had never failed in a race, and I be damned (or so I thought) that I was going to let this one be the one. 

So, after forcing some fuel down, we loaded up and headed out to race site at biltmore. Unlike the previous morning, no where warm to huddle up. We were exposed from moment 0 to the elements. Then we were met with an hour delay. GRRREEEAATTTTTT! By this point, I felt awful, but was determined. I hid in the heat of the restrooms till almost time to go. 

Once we left the start line, I had planned a 3:1 interval to survive and get me to the cut. I knew it was gonna be a LONG ASS DAY when 90 seconds in I was already having to come out of my first interval . 

By the end of the first 5K, I was struggling. I was well behind the cut time. By 10K, the gap had widned. I got to where the 15 K was and the sweeper caught me. He could see I was in perril. He told me I had 2 options, I could trudge on and be allowed to finish, or I could quit. I said HELL NO to quitting, and proceeded on. I got to right at half, and I was growing weaker and hurting all over.

Finally, I had to put my pride aside and say enoughs enough. I had to drop. They got a cart and got me back to the start finish line. I was so devistated. 

No jacket , no medal, no quilt. Nothing. But. ANGER. AND. DISAPPOINTMENT. 

I texted coach. Once I got to the hotel, I called her. Unnanounced. to appologize for disapointing her. and our team. for blowing our training. We had a nice long long chat that went on for almost an hour while i sat in the hottub and tried to warm my self back up . Once we proccessed the greif, it was time to come up with how to get back and get revenge. 

Seeing as how I had already a high base, the next logical step was Knoxville. It was in 2 weeks. I could come home, recover, and run a half, and be ready. If you want the re-cap of that , follow this link.... http://oneidiotsjourney.blogspot.com/2017/04/operation-ss-rocky-top-aka-knoxville.html

So, there you have it. In a nutshell, thats what happend last year. Now that its been a year, and I can see outside of it all, it was a learning experience. While I am done running marathons for a good while now, I will never forget this race, as it allowed me to close the book on 365 days of marathoning the only fitting way .... ON ROCKY TOP!!!

Until Next Time- 

JOHN 

IRC#2148

OFF SEASON 2018

So, its no secret that when I took off my running shoes on Thanksgiving afternoon after the 5k, I was MISERABLE ! I had reached the point  of severe burnout. I could tell it, my coach could tell it, hell my best friends and my teammates could tell it. It was time for a break. For the off season, I had decided I wanted to lift like a mad man and I mean LIFT! 5 days a week lift. I wanted to regain my size and strength. I wanted to just lift and forget about running. So, that's exactly what I set out to do . 

So, that brings up the next question: What was I going to do? What kind of plan was I going to follow? Well, I had decided in August, when I wanted to quit running originally, that I was going to do a body builders split with some modifications so that I could start building a base for my triathlons in the spring. So I would lift 3-4 days a week, and then I would swim one, and then get on the spin bike for spin class or some extra rides. I really was going to play this week to week, and write my schedules on Sundays and enjoy this. I had originally 4 weeks to play with, but once I got into it, i didn't want to quit, so I gave myself a 2nd 4 week block. So basically 8.5 weeks, since I was going back active Feb 1 with my coach. My workouts were going to be structured. I was going back to my old friend, BODY BEAST! I did this a few years ago for 90 days, and saw some serious strength gains and running gains as well. So, I was going back this route to structure the workouts. I would do Chest, Shoulders & Arms, Back , Legs, and then Full body as allowed. No 2 weeks would be the same . I would alternate every other week as I felt like it with hitting parts of the body. I was going to do the equipment room workouts that Sagi, the creator of Beast has , and then I would move around into some of his other special on demand workouts, and then get into the Beast Bulk section once I got close to the end. So, with that, lets go back through each week briefly and get you filled in on what happend. 

Week 0
Week 0 was that. 0. Nothing was done. I wanted to rest for 10 days and I did that. Although around day 6 I got that itch, I stayed committed till time to go. I did before pictures and measurements as a way to track my progress. 

Week 1
Week 1 was where of course it started. That week was as follows: Chest and Tri's on Monday, Legs Tuesday. Wednesday I rode for 20 or 30 min and did shoulders. Thursday I was off for a RWB Leadership Meeting. Friday, I got in the pool for 20 min to just start getting used to it. Saturday I was doing a Brick, so 2 things back to back. I swam for 20 min and then Rode the spin bike for 40 min. It was a good week overall. Legs of course kicked my ass , but I hung in there. 

Week2
Week 2 I did back and shoulders on Monday. Tuesday I would swim 20 Min. All of these swims and rides were without a garmin. The hell with data during my off season . Wednesday I did some full body work, and then went ahead and rode for 30 Min. Thursday, did spin class and then swam for 20 min to knock out my brick as this was the week that the new Star  Wars came out and I wanted to go see it for my birthday.  So, on Friday I was off, and then took the weekend off as well for some different things and to let my body rest. 

Week3
Week 3 was going to bring around legs again on Monday. This one nearly killed me. So sore after this. On Tuesday, of course it was swim day. On Wednesday, I had been challenged to a tabata bike strength workout. Let me tell you , this kicked my ass. I was done after that and Arms. I even posted a comedy bit in our team page. LOL! On Thursday, I did Chest day at lunch in the gym at work and then had a meeting with RWB again that evening. Friday I took my off day. Saturday, for a brick, I did 20 min in the pool, and a 45 min ride. Again focusing on that base.

Week 4
Week 4 brought up CHRISTMAS! It was supposed to have been my last week before returning active with coach, but as I had mentioned, I was having fun, and we had agreed we could make do with starting in February, so, that was that. On Monday, Christmas Day, I got to do something I have wanted to for a long time called a tricep guantlet. I saw CT Fletcher do this and wanted to give it a go. Basically you have 5 sets of weights. Tricep overhead extensions. 20 reps up . Light to Heavy. A small break, and then start with heavy and go to light with 20 reps each. Holy SHIT! This burnt like hell. Took me like a half hour to do it while watching A Christmas story on Tv. So, this was monday. Tuesday I was back in the pool for 20 min. On Wednesday, I did a back workout. Thursday, I took spin class, and then swam for 20 min. Friday, I was off; Saturday was a huge day for me. I got to go pick up my new road bike in Chatanooga that I got for Christmas and then go get it fit. The fit was 2.5 hours of riding, adjusting, and more riding. I was exhausted after that but glad to have it. Sunday, I took the day off to prep.

Week 5

So, we have the bike. Now to learn how to properly clip in and get half way ok at it. So, on Monday, I did leg day again, and then I spent 15 min working on clipping and learning which side I fall on . On Tuesday, because it was the start of a new month, I increased my pool time each time to 25 min. On Wednesday, I did Chest and back and got the bike out for the first time on the open road. I loved it. Yes, I fell, but that's to be expected. I managed 3 miles in 22 min. Not bad. Thursday I took spin class again and Friday was a off day. On Saturday, I did a 25 min Swim/ A 45 min ride, and then for the first time since Thanksgiving , I laced up the running shoes for a 20 min run, as I had a 5K the next week.  I wanted to see what I could do. It was after this run, I firmly decided it was time to get a sub 30 min 50K accomplished.

Week 6
So, here we are. Race week # 1 of the season. On Monday, I did shoulders and arms. Then on Tuesday, I did 25 Min of swim. Wednesday,  I had a 60 min massage to take care of myself and get ready for Saturday. Thursday, I did some yoga. Friday I took off. Saturday was race day. I rode for 20 min to loosen up , and then crushed the Sub 30 goal. I have never felt so done for after a 5K. Honestly, that hurt so bad it felt like I ran a half marathon. But, regardless, the goal had been met and I was elated and speechless all at the same time. Of course, Sunday was off.

WEEK 7

By this point, I was getting the itch to get back to active status, but I still had 2 more weeks to go. On Monday, I did a leg workout that was REALLY FUN. I had a buddie write me one using some of the machines. 2 days later I was still feeling this one. On Tuesday this week, we had a snow storm while at work. I tried to tempt it and still go get them gainz, but after sliding on the road, I just eased it home. On Wednesday, I was off due to weather. So I went to the gym once I could get out. My tri friend challenged me to use a pool buddy to swim. It takes the legs out of the equation and forces you to use core and upper body. Def a different challenge. It was a lot of fun. On Thursday, I took the day off, as well as on Friday. I was just tired and needed to rest. On Saturday, I went up to seqoyah hills sub division and rode through there on my road bike and then ran it right after. It was a challenge to just overcome how sore and tired I was and fight through it. Which I managed to do but it wasn;t fun.  On Sunday, it was so nice, I went for another quick 3 mile spin on the road bike. 

WEEK 8

This week I had decided why not, I am going to do a full sprint TRI at the gym. So, on Monday, I did body pump. More like body hell. I hurt for 2 days. On Tuesday, I got in a quick 25 min swim before a concert with some friends in a band I have followed for years. My dad actually came so we had a fun evening. On Wednesday I did back and Biceps. On Thursday, as standard, I did Spin Class at 6 pm. Friday, I had my pre-season meeting with coach. We worked out my first part of my race schedule for this year and discussed training in depth. Saturday, I got up and went for a RWB Meetup and rode the bike for 3 miles. Then, I went to the gym. The full sprint distance took me just over an hour and 15 min. I was pleased but was give out. I took off Sunday to just rest. 

Week 9

So, this was it. The return to active on the First of Feb. I had my schedule , but I was still free till then. I had planned to lift Monday, but when I woke up I was just exhuasted, so I was like nope. I came home and rested. Tuesday, I did that same leg workout as 2 weeks ago hitting several massive PR's . After that I got in a short 10 min Swim. Wednesday, was International Chest Day and my last day inactive. . Thursday I felt pretty great so I decided that before class I would do back. 29 min of back and then spin. Friday, I swam a 1000 yds. And Saturday, between a rwb meetup and finishing here at home I had logged 5 miles. 

THE RESULTS 

So, at the end of this, I guess your wandering how I did? I managed to gain in EVERY SINGLE AREA! I am so happy with the way this went and how things moved along. Below you will find the #'s and then also my Before & After Photos.... 

So, now what? Well, here is where it gets fun! I am not sure how many of you know, but KNOXVILLE is coming up fast. This is always my favorite race. It was my first half and it's also my Runniversary race. So, its all hands on deck for that. In between, I will be running some races with some friends, but this is the focus for the next 7 weeks . Also, lets talk Knoxville while were at it.

This year I have a special treat. I am pacing the front half of the 5:30 Marathon. I am peeling off when the half and full split, but I am so excited to have this opportunity. A few years ago, I started sharing a lot of my training daily twoards Knoxville using #johnrunsknoxville. The last couple years, I haven't done it, but seeing as how this is a special deal this year. I am rolling it back out. So, if you wanna follow me from today forward, track me using the #johnpacesknoxville2018 !! I cant wait to take you all on this journey. Also, I think this might call for a blog each week. But that is to be determined. 

So, that's gonna be about it for the off season. So until the next time we talk!!! 

From one "Idiot" to another- 

John 

-IRC 2148- 

SUB 30!

NUUN YEAR DASH 5K

Two weeks  approaching the end of my off season , I jumped into a virtual 5K. My decision was that I wanted to run on NYD this year, but with the weather so awful, I wasn't going to risk it. Plus, being A NUUN Ambassador this year, this race being sponsored by them, I felt obligated to run. So, why not?! 

Really the whole Sub 30 and me have went back and forth. I have wanted it , then said goodbye too it, then wanted it again, and let it go. I decided just to let it happen whenever. The weekend before I  had been at the gym and had swam and cycled for a while. I then decided, hey lets do a tempo check to see if this is a possibility. I covered 1.7 miles in 20 min. I knew right then I could do this, and that became the goal. Also, because of being selected to pace this years Knoxville Half Marathon, I wanted to make this a race, and a hard tempo run. My PR before this race was 32:59. So this was going to be a big time pr if I could hit it. 

The week before, I had been on a taper-ish week. I had lifted some, swam some, and taken some time off too make sure that I was fresh. I just wanted to do this . After seeing that I was able to see what happend in 20 min , then I was confident I could do this. I was hyped all week leading up to this. Kinda my driving force during taper. 

Race day , I planned to loosen up 10-20 min on the bike, and then hit the mill for the run. I got up and ate that day, and took my gear to the gym with me. I was in full race trim. The whole thing. Singlet, shorts, etc. They also provided us a bib and a medal. and a shirt. So full race awards and I could run when I could. 

I got to the gym and jumped on the bike. I felt really good that morning. Confident. Already jamming out as I warmed up . Once off the bike, I transitioned into the rest of my run gear. This would be my first race since Thanksgiving. 

Once I got to the mill, I setup my water and Ipad that would have my music of choice on it, METALLICA! What else is there? LOL!

I then set off on this journey. My goal was to control my breathing. If I let it get ahead of me, I know I am screwed. I have to keep that going right to have any kind of chance at it. Once off I knew I had to average 9:59 a mile to keep it rolling. The first mile came and went. By the end of that, the latic acid had started to set in, and I could feel it. Also, my core began to hurt like cramps. I knew I had to zone out and go. I slowed it down for 30 seconds to grab a splash of water and then rolled. Mile 2, I ratcheted up the pace harder. I wanted to push. I wanted to see how I could do . Bad Idea. I started to suffer even worse. I had visions of missing my goal and I wasn't going to accept it. So I kept going. There were moments I slowed the pace down. But I kept trucking. As I approached mile 3, I was suffering . Horribly. Hurting. The whole thing. But I wasn't giving up . I poured on the coals even harder. Mile 3 came. I was close. I still had another .12 to go. So I gapped it. Why not. Leave it all out there. Finally when i pounded that stop button. 3.13 in 29:54! FINALLY ! I HAD DONE IT!

I texted my friend who knew I was after this, and then posted in our private team page. I had finally accomplished a huge goal , and honestly I didn't have words to put to it. I tried, but I just didn't. Frankly, the reason this blog is so late is because I hadn't had words to put to it till just this past weekend. Its finally starting to set in that I have accomplished this . Something I had worked so hard for and so long for is finally done. Frankly , It feels AMAZING! 

So, it seems the offseason has elapsed here soon. Mid week next week, I resume working with my coach. Frankly, its time. I have a lot of things going on this year. Some of those include: 

- Meeting my running hero, Meb Keflizki and running a 5K with him. 

- Pacing the front half of the Knoxville Marathon & PR'ing at the same time. 

- My first ever Triathlon(s)

So, its gonna be a productive season. I am so excited for 2018 and can't wait to get going. I have been busy in the weightroom, and the pool, along with the bike this off season. I have written my own workouts , been challenged, and excelled. I am happy with where I am at now. Ill have a full writeup on that hopefully by the first weekend of Feb or so. 

So, until then- 

From one "IDIOT" to another

John 

IRC # 2148

Turkey Trot / Off Season /2018

Race Recap 

On Thanksgiving, as has become a normal thing for me since beginning this venture in running, I ran the Turkey Trot. Normally , I would have ran the 10K, but after a long and lengthy season, I decided it would be best if I just ran 5K this year and just had fun. So, that is what I had done. 

I felt pretty good getting up the morning of after a better than expected nights sleep. It was right at the freezing mark, and I was in good spirits. Especially since this was it for the year. After I crossed the finish, it would be the off season. I made my breakfast after getting my gear on and headed out. 

I got there EARLY, and hung around in the truck. I dozed off for a little bit, and just took time to enjoy it. It was cold, so I really didn't bother stretching or warming up as it would all go to waste as cold as it was. I just wanted to enjoy this final run as a reward for basically 2 solid years of work. (If you recall, I really didn't take an off season last year as I was trying to get ready for an attempt at a half and a full back to back.)

 I felt good with all things considered in the corral. I was bouncing around , just trying to keep the blood flowing and at least get the HR up a bit.

Coming out, I knew EXACTLY what to expect as I have run this for 3 straight years. This is a decently hilly course, about like what I run on at home down through town. Coming out, I was focused on not starting too fast as it's something I am pretty good at (LOL)! I could tell early on that I was on good form and cadence. I was immediately able to bring my breathing under control and settle down. I could just tell I had made the right decision and was going to be in good shape all the way through as long as I focused on my race.  

Mile 1 and 2 came and went before I really realized it. At the turn of 2 miles, I looked at my watch. I didn't know what mile 1 was, but I knew I felt great at mile 2. I started doing math, and realistically, I am pretty sure the legs were there at a shot for a PR on this day, and I STRONGLY considered trying, but once I got ready to pick up the steam, my legs just weren't having it. So, I just steadied back out and rode it out until the finish. When we turned the corner to head into the final stretch, I let it all hang out. I was pouring all the steam on that I had that day. Honestly, it was funny, because even when I was just flying, I never lost control of my breathing. I was in command the entire day. Before I realized it , it was over. I had hit the finish line in 37 min or so and I was more than pleased. I texted coach, and then grabbed some food and just enjoyed the sites for a few moments before I decided to get out of there and get warmed up . 

So, all in all , it had been a great year. 18 races. 2 fulls, 5 halfs , 3 10k's , 5 8k's. Half Fanatics qualified. 2 attempts at 2:30 , which didn't go my way, but I will get it eventually. I really couldn't have enjoyed a better year on the roads. 

Off Season 

So , here we sit, the off season. Anyone who knows me , knows that I go. HARD. So this first week, I have taken a week or so off to just relax. I have been holding down the couch and binge watching tv shows on the dvr. Just enjoying this first week. I have also met with the nutritionist on our team who I work with to adjust my nutrition for my goals for the off season , and to discuss the plans for next year with her, so we can begin to formulate the plan for race fueling for next year. 

Goal wise for the off season, I want to put on about 5 lbs of muscle mass and loose about 5 lbs of fat. In the end, its really gonna cancel out, but I will feel and look a lot stronger. When I first started working with my coach, I had just come off of doing a heavy lifting program. I have honestly missed lifting a shit ton of weight here lately. So, that is what I plan on doing for 95% of the off season is lifting HEAVY. There are some different workouts I want to do that all involve lifting heavy. Its going to be more geared towards a Body Builders Split. So, I can't wait. I won't be doing that much cardio at all. But I will be on a Bike 1 day a week and in the pool 1 day a week. So that really is the plan for the off season. I am planning to do before & after photos just where I have a documented way to look at the changes along with measurements. 

So this brings me to 2018, next season..... 

2018

So, 2018. This is where things get headed down a different road. Frankly, I haven't been this excited since I started the training for my first marathon. In 2018, the plan the first half of the year, January - August, is going to be geared in the direction of Triathlons. Yes, you heard me right. I am going to get into Tri. I had toyed with this in August of last year, but decided to delay it to qualify for half fanatics. However, when I went with our team in September to the Augusta 70.3 Race, I got hooked big time. So, the plan is this. Were going to start training in January. In march , I have 3 races all within 24 hours that are running. 2 5k's and a half Marathon. The first, if things work out, I will get to meet my running Idol, Meb, and warm up and run with him. Then, later that night, is the kickoff to the Knoxville Marathon Weekend, the 5k. It finishes at the 50 of Neyland Stadium. The next morning, I will get back up , and line back up to run the Half again this year. I have a goal for the half. I want to get through the last 5K without burning out at the end. I want to be as strong as I was in the beginning of the race at the end. I just want to have fun with it. My first couple of Triathlons will be the sprint distance, so short and sweet, to get used to the flow of the races and get comfortable.  There will be one in April and one in June. Then I will have a couple months before what I am calling a Early fall feature in August. The plan is for a get-a-way race in Pikeville Tennessee, for a Olympic distance Triathlon. After that, I am looking at some road races for the fall. Still haven't picked those out yet, as the one that would normally be a lock, is not even on the radar this year. So I am looking to replace it. If things go well in the Olympic Tri, I know there is one here in October that I potentially could get into as well. So , really after August, things are what we call "Fluid". The only thing I can say for sure is there will be NO MARATHONS this year . Period. Not. Happening. Changing directions. I have some pretty big goals for Triathlons, so it is time to go "all in" on that and see what we can't make happen. Of course, I am going to be working with my coach in all of this , so I have no doubt that I will show up ready to go .

So really, that is going to about wrap it up for this year. I will be back right before the end of the off season to most likely do a wrap up post about that as well. 

So , Until then.....

From one "Idiot" to another: 

John 
-IRC 2148- 

TOP 100

Back at it again! Saturday, I lined up for the Secret City 5k. I strongly considered running the half again this year, but due to the INCREDIBLE season I have had, I am tired and decided to play it smart and just run 5K. I had actually woken up really late and had to rush out of the house. Thankfully everything was ready to go , so as I soon as I was dressed and made my gen u can and bcaa's I headed out. Breakfast was Gen U Can only. I was experiementing today with a little different fueling strategy.

I got there with time to spare and just relax in the truck. It was a warm but chilly morning. It really felt good out. I got out to walk over to start getting ready, and ran into my fellow eagle , Ryan! I was excited to see her and honestly , it helped keep me really calm. I just stood around chatting till I had to head down to get ready. 

In the shoot, I felt really good. Nothing major no anxiouness. Just at peace. Was just going to go run. I kicked on my music and I had some really good tunes so that helped. My mind was just to relax and let whatever happened happens. My goal was there was no goal. Just to go run. For the first time in ages, I secretly didn't have any goals but to start and finish.

When we left, I really tried to focus on controlling my breathing, and staying slow but steady. As I headed down the road, I caught glempse of Ryan. I was already settled into a nice cadence and striding along. So relaxed that I actually was able to smile and wave at her. I could tell early on I was on good form. Mile 1 and 2 came and went before I knew it. I glanced at the watch and was incredibly happy. I was like if I push now, I can pr, but na, i'm not gonna blow up right here and regret it. So I just continued along.

Coming back in, I decided I was gonna put in a hard finish. So as we came back to the final straight , I really kicked it in. I was rolling. I managed to finish in 34:50. Thats about a 1:20 shy of a PR. To just relax and run, I was tickled. I picked up my medal , and then proceeded to regain myself. I was slightly dizzy from pushing sooooooo hard the final 400m. I left it all out there. I then picked up my results and texted coach  We were both very very pleased with how strong this had came out . 

It wasn't until I got my results that I realized, OH SHIT, I scored not 1 but 2 big accomplishments: A) top 10 a.g. (7th) B) Top 100 (99th to be exact) . I couldn't have been any more elated. I may have even said F yeah several times! LOL!

After the race and calming down, Ryan came back to check in on me, and we got the obligitory photo together before both of us split. I am not going to lie, it was a great run Saturday. 

So, after all of this this year, the ups and downs, it comes down to this. 1 final race this year before I fully embrace the off season, take a week off, and then hit the weight room and get ready for next year. Goals are going to be moving a different direction. These goals have a ultimate end point which I will announce eventually. Its going to be a 2 year build up to it, but its going to be fun and a different adventure. So, I will get into that more during the off season. 

So, that's gonna do it for now. 

Till next time..... 

From one "Idiot" to another

John Rausin

-IRC #2148