Last double digit 5K (10 remain) #355

Today marks a very special run day. Not only is this the last of the double digit 5K runs (10 remaining), I also was honored to be able to run with one of my real life heroes Jordan Flores!  Jordan qualified for the para-triathlon national championships this past year!

A real life super hero Jordan Flores

Jordan had a 4 mile recovery workout planned, so I decided to do his plan with him. I programmed the workout on my Garmin 910XT watch and off we went.  This is the first time I’ve run farther than a 5K in a long time.

With my recent calf strain problems I should have been reluctant to run much past 3 miles. However, I was so honored that Jordan wanted to run one of my last 5Ks with me that I threw caution to the wind.

Jordan is a winner in every way and inspires me to keep pushing forward.  His high energy and positive outlook is contagious.  I first met Jordan at Lucky’s Lake  and our friendship continues to grow.  I’m sure we will see even greater things from Jordan this year!!

A smile that could melt an iceberg

The actual run went by very quickly for me as we talked and shared stories about triathlon races and such.  Also, the left calf pain that was trying to take me out yesterday, was non-existent during the run.  355th 5K

 

Let’s go Lego 5K #335 (30 remain)

I can’t believe I only have 30 runs left. I wanted to run someplace I have never been before on this landmark day.  Legoland is the magical place I decided to go.

There were lots of cool photo ops. I didn’t go in the park itself, but the hotel and surrounding areas were nice.

I wound up running on some rolling hills which were not fun.

I was a bit tired at the end of my run, but the hills and heat took a toll. 335th 5K

 

I cracked my iPhone 5K #326 (39 remaining)

My daughter Amaya has been sick and working hard on giving it to me. I’ve manage to fight off the germs so far. I’m wondering if all this running has made me almost bulletproof?  A couple of times during this run streak I’ve almost caught a few colds and flu symptoms. I’ll get a scratchy throat or runny nose, but the bug will never fully take ahold of me.

My run was good without much drama. My main struggle seems to be with boredom of running the same routes over and over again. #326th 5K

This is the turtle I saw 2 days ago, not so bulletproof

I did subscribe to YouTube Red, which allows me access to all my old childhood music and videos even with the screen off. My best running song today was one of my all time jams.  Mama used to say

At the very end of my run, I stop to take a selfie and my iPhone slips out of my hand cracking and scratching it up. Is there a worst feeling to dropping your phone??

Dropping my iphone while taking this pic, makes this one costly selfie (I did find 20 cents)

I like to keep my phone in a case, but take it out sometimes when I run as it fits easier in my waist belt without the case. Plus I like to have my phone ready for any photo ops that I might miss taking my phone out.

Oh well, what’s done is done. Onto my run in the 30’s remaining.

 

Family 5K run #305 (60 remaining)

Today was one of those ho hum days.  Feeling quite drained and sore, I was not in the mood for running a 5K.

As it often is in life, when you set out on a great goal and you get down and out, help will come from the least expected places.  Today my unexpected help came from my daughter Amaya aka “The Female Flash”.  Amaya wanted to get one last workout in before her big track meet tomorrow.  Amaya was quite excited to run and stretch with “The Old Man”.

While I didn’t quite share Amaya’s enthusiasm for running today, I could certainly get excited about helping my daughter work through one last training session before her big meet.

We went through an extensive warmup and stretch routine and then a light 5K run.  My son Amante went along for the “ride” so it became a family affair.  The kids didn’t stay with me for the entire 5k, but it was just the boost of energy I needed.  305th 5K

The remainder of my run was nice and steady with no music, just my thoughts.

 

Dave Tyler memorial 5K #303 (62 remaining)

Seems he was always looking like this

I learned about Mr. Tyler’s passing through my good friend Wendell. I guess I hadn’t allowed myself to grieve when he told me about his funeral last night. Dave Tyler

I was procrastinating about running today. It actually took me almost 3 hours from the time I woke up, to the actual time I started my run. I couldn’t figure out what was causing me to procrastinate so badly? However, during my 5K run, I began to have thoughts of Mr. Tyler. I realized, I really hadn’t had a chance to process the news of his death.

As I thought about Coach Tyler I began to run just a little faster. These tired, sore legs gave one final push for Coach Tyler. 303rd 5K  Also during my run, I couldn’t help but to reflect on my life. Some of my successes and my failures. Life is too short to waste sitting on the sidelines.  Time to really step it up several notches.

Mr. Tyler was a very positive male role model in my life. He taught me how to drive a stick shift. This was a difficult feat on a car where the shifter was located on the steering column. I remember him being very patient with me as I grinded his transmission to dust.

The famed Duster

Coach Tyler  was one of the first coaches to teach me my beloved game of basketball. I remember him picking me up for the various games in different cities and all the practices in that ole reliable Dodge Duster.

Mr. Tyler had an infectious smile that was always warming to be around. I lost touch with him as an adult, but never forgot the positive influence he had on a young black man growing up in the 70’s.

Always giving of his time for the kids

I saw Coach last year delivering fruit to my mom’s house in Ohio.  I gave him a big hug and we talked fitness.   I didn’t know that would be the last time I’d see him.  I would have certainly requested more time to thank him for all he’s done for my life. Perhaps a lunch or something like that to catch up. How we always take next time for granted.

My heart goes out to his sons I balled with Kevin, Gary and David, and all his beloved family.

RIH….

 

I beat “The Man” 300th consecutive 5K run (only 65 remaining!)

On this day I beat “the man”.  LOL

Overshadowing my 300th consecutive 5K run was a day in court for a speeding ticket and a second ticket for not having my driver’s license available. I really didn’t have a reason to be fighting it in court. I mean I was speeding and I had misplaced my driver’s license on said day.

My only hope was that the officer who issued the tickets wouldn’t show up. When the judge got to me she asked “how do you plead? Your choices are guilty, no contest or not guilty”.

The difference about this court is they don’t tell you if the officer had showed up or not. I rolled the dice and said not guilty. After a brief pause, the judge told me the officer was no longer with the department!! All charges against me were dropped. Had I plead guilty or no contest, I would have still had to pay ticket and court cost.  Who hoo, a sign of a good day!

 

After my victory in court, it was onto my 5K run. My 300th consecutive day of running 3 or more miles. What seemed like a mild undertaking to me at the time I made the challenge to myself, slowly took over my life.

Since I was already in Polk county, I decided to find someplace new I had never run before. I found this run trail called Mackay Gardens and Lakeside Preserve.

 

An unusual mix of nature and residential

The trail offers a mixed of beautiful lakeside views, rustic bridges to cross and residential housing of various income levels.

 

 

A symbolic 5K sign

I saw three jack rabbits seemingly coming out of the woods to greet me along my path. Every time I would stop to get my phone to take a picture of the rabbit, they would scurry back into the woods.  I guess some experiences in life are for your eyes only.

 

The run itself was more of a dogfight with myself, as my legs after working 5 consecutive nights of third shift feel like iron poles.  The weather is starting to get really hot and today was no exception with the temperature around 90 degrees.   300th 5K run

I somehow survived my run and finished my day with another Zumba class. The class was high energy and fun.

All in all, a very memorable 300th 5K. I can’t believe I only have 65 more to go. I’ve even amazed myself at this point. I’m most proud of my 50 year old basketball knees holding up this well.

I’m actually looking forward to not having to run, and mixing in more variety to the activities I do.

 

A run in the 9’s 5K #298 (67 remaining)

Happy to be running miles under 10 minutes today

With most of my runs now in the 10 or 11 minute mark, it’s a pleasant surprise to find myself feeling good enough to be running at a faster pace.

I actually felt pretty good during this run.  I got an unexpected boost from my random playlist with a song I hadn’t heard in awhile. The song is Sugarhill Gang Listen to Message II (Survival) by Melle Mel & Duke Bootee on @AppleMusic. https://itun.es/us/3bgot?i=322463309. 

Running in the 9’s for a portion of this run. It felt good to be able to pick up the pace a little. My right leg only spased on me one time.298th 5K

I’m still having trouble getting a good amount of sleep.  My sleep seems to be limited to two or three hours max.  I’ve even started waking up an hour or more before my scheduled wake time.  Gotta definitely get my sleep issues under control.

 

70 days left! 5k day #295

After getting a good nights sleep, it was off to my ritualistic Lucky’s Lake swim. I’ve been listening to Tower 26 podcast regarding swim technique and improvement.
I highly recommend this podcast for any triathlete looking to improve their swim. I find the podcast very informative, funny and easily digestible. The podcast is kept short on purpose to give you just a few things to concentrate on whilst swimming.

A view that never gets old

Get your dog paddle instructions here

Even the turtles came out for a swim

 

A happy swimmer

For this swim, I focused on full arm downward extension in the front and faster underwater hand rate. The swim first crossing of the lake was rough, as it had been a week since swimming. Swimming is the one sport where you need frequency versus time in the water. For example, if you can swim 20 mins a day 3 times a week versus 75 minutes once a week. Choose the 20 minutes for 3X a week for better improvement.
I’m trying to mix in something different and fun to supplement my running, so I’m trying Zumba. I think sometimes it’s good to confuse the body with some new moves and a totally different exercise or sport.

 

A friendly gator keeping me company around the lake during my run

My run started off ok , then I began to experience some right hip pain. My pace started off fast and finished slow once my hip started to bother me. My back is much stiffer than it has been in a long time. I need to spend more time treating my muscles, massage and recovery. https://www.strava.com/activities/554730493/embed/c3a67ded440efc8e46525e69c0c7672b5855f9a5

 

Johnson & Johnson Performance 5K #284 (81 remaining)

 

a warm welcome

 

My day actually started with a full night of work from 11pm to 7am. Then off to Johnson & Johnson Performance Institute workshop.

This workshop was a full day of self discovery and learning new strategies to get the most out of the energy you have in a day.

A side benefit was getting to attend with several of my friends from Lucky’s lake.  The class was lively, funny and very informative. I learned key strategies to be more effective. Strategies like breaking the myth of multitasking being an effective strategy. Eliminating the excuse story I tell myself as to why I’m not doing more.  The value of adding recovery to your work day, just like an athlete does.

The campus was amazing and felt like a very exclusive country club. There were healthy snacks and drinks to keep you alert throughout the day.

Immaculate grounds

A light healthy breakfast

Lots of healthy snacks

A lively group of athletes

 

etched in the band says “finish the mission”

 

Feeling uplifted and at the same time absolutely exhausted by the time I fought rush hour traffic to get home.

I knew I still had my 5K to run and my energy was almost zero. After tending to the kids, I slugged myself around to get my run clothes on. My son must have sensed my utter despair and offered to run with me. This kind gesture from Daddy’s little man was just the extra energy I needed to get through my 5K run today.

My favorite little man

My run was surprisingly easy considering that I hadn’t slept for almost 24 hours. I had some spots of aches and pains but nothing I couldn’t manage. 284th 5K

An absolutely amazing day.  That left me almost too tired to sleep, if that makes any sense.

 

Sport Court 5K #282 (83 remaining)

 

 

I appreciate all that God has given me. As many of you know, one of my favorite things to do is to swim at Lucky’s Lake.

Therefore, anytime, I can do anything to try to give back or help the man who has been so generous to me and everyone, I’m willing to do. So, today was about giving back and showing my appreciation to Lucky by helping him with his passion of underwater hockey.  https://ycfunderwaterhockey.wordpress.com/

  

all hands on deck

 

one tile at a time

  

finished underwater hockey court

 

After helping with the sport court, I went home to get some much needed sleep.
I needed to incorporate my kids workout into my 5K run. We did basketball drills, wind-sprints and then kids ran a portion of my 5K with me.

As I’ve learned along my journey of a year of 5Ks, running with others gives me energy and today was no exception. The portion I ran with my kids felt great. The remainder of my run felt really gimpy. My right ankle locked up several times and I had to stop to rotate it to get it unlocked. #282nd 5K

During my warmup routine, I forgot to rotate my ankles. I guess because I was focused on making sure the kids warmed up properly.  Another lesson reminder, don’t take shortcuts to your warmup routine.