Chris's Journey #50: The New (Year) and the Old (Navy)

I know I have not written much as of late and there is not much of a reason for it, except that I have not had much to say. I really have thought about what to write, but no words have come out. Call it writer’s block or whatever you want; the words have not come, so I have not written. Until this week.

It is the start of a new year, 2015 and big things are on the horizon for me this year. So I wanted to reflect all the way back to issue #11 which was my beginning blog of 2014. In that blog post I wrote some goals out that I wanted to accomplish, both short and long term. I wanted to go over those goals and give you an update on how I am doing.

• Walk my first 5K. The Color Run…February 15, 2014! – I did do this! It was not The Color Run, it was the River Day Run 8k and 5K. It was an amazing experience. I had so many friends come out to support me. It was my first of many 5Ks! • Able to walk unafraid of not finishing at the 2014 March for Babies 5K. (May 2014) – I ended up not walking the March for Babies last year. I did however walk in over 10 5Ks over the course of 2014. I am even walking a full 5K in under an hour now! • Thinking and feeling that I am good enough for that woman to ask her out, and know if she says no, it is not because I am fat and not worthy. – I did this too! I had the courage and positive feelings about myself to ask a woman out on June 13, 2014! She said yes, and there is more to come on this one. • Go in to Old Navy and buy a shirt. – I just did this one before the end of the year. I bought two sweatshirts that are 2X and they fit great. • Go to any store I want to and buy clothes in it, instead of being able to go to only one store. – I am doing this on a regular occasion too now. Pants are still a little difficult for me to buy, but I am getting there! • Finish the Gate River Run 15K (long term visual goal). – This one is still to possibly do. The more I work out and lose weight, I am not sure I want to accomplish this or something else. More to come! • Buy a suit and feel confident that I look good in it and not “fat man in a tiny coat”. – Not yet, although I got some hand me down suits from a friend that I am anxious to try out. Plus, I might need a new suit on August 8, 2015. • Eating properly at almost every meal with the occasional splurge and not splurge at every meal with the occasional eating properly. – I am doing this almost every day. I have splurged a little in the holiday season, but I am still eating far less than I once did. • Not feeling shameful over my weight ever again. – This is a learning process for me. I am working to not feeling shameful. • Celebrate with friends (not food) every 25 days of walking. (I already did this one once!) – I am not doing this as much, but walking is not the focus as much anymore. Working out and being healthy is the focus. But I still enjoy walking! • Celebrate at every marathon I walk during this journey (every time I walk more than 26.2 miles) (I already did this once!). – I stopped counting to be honest. I have walked over 210 miles. I am very proud of that fact. • Be able to get down on one knee to propose to the woman of my dreams. – On December 12, 2014 I did just that. I was on one knee and proposed and she said yes! I am getting married on August 8, 2015. • Run around with my nephews. – I do this on a regular basis. And plan on doing it more with my God sons and daughters too! • Look in the mirror with confidence. – Again, another learning process. I am working on it. I like what I see at least 60 percent of the time now. • Disney World and Universal Studios, and be able to ride on the rides. – Have not gotten there yet…but I will be heading to an amusement park soon! • Sit in a booth table comfortably. – Yes, I do! On a regular basis now. And it is awesome. • Love myself. – Sigh…another learning process. But I am better than I once was.

So 14 out of 17 goals I made for myself are completed or on their way of being completed. It is a good feeling to look back and see everything that I have accomplished. I like checking off another goal, another accomplishment. Now I need to see what is next! And I am looking forward to that.

Sincerely, Chris

15K Gate River Run Training

 I plan on doing the Gate River Run here in Jacksonville. It will be my second year doing it. Last year I finished under 2 hours, ran the entire thing, and was in pain for two days. This year I decided to train a little better.  It assumes that you have no major health problems, are in reasonably good shape, and have done at least some jogging or walking. If running 2 miles for your first running workout seems too difficult, you might want to begin by walking, rather than running. I also added some hill work. I will use a parking garage and stairs, and do it 2-3x. Then jog 1-2 miles after that. If I'm not hurting already! Speed work will be between an accelerated pace for 15-20 secs, then back to my regular pace. I'll do that for maybe half a mile. I'll test it and let you know how it goes. :)
For my cross training days I am currently doing indoor spin and swimming for 40 minutes.

I used the Halhigdon for a guide, and got some tips below from them. 

9 Week RR Training Program: 15-K Training Guide - Novice Program

Week	Monday	Tuesday	Wed.	Thursday	Friday	Saturday	Sunday
January 12th	2 miles	CT	2 miles	CT	0	3 miles	0
January 19th	2 miles/ Hill work	CT	3 miles	CT	0	4 miles	0
January 26th	3 miles	CT	3 miles	CT	0	5 miles	0
February 2nd	3 miles/ Speed work	CT	4 miles	CT	0	4 miles	0
February 9th	3 miles	CT	4 miles	CT	0	7 miles	0
February 16th	3 miles/ Hill work	CT	4 miles	CT	0	8 miles	0
February 23rd	3 miles	CT	4 miles	CT	0	9 miles	0
March 2nd	3 miles/ Speed work	CT	4 miles	CT	0	6 miles	0
March 9th	3 miles	CT	2 miles	CT	0	RR	0

CT= Cross Training (20-60 minutes)

From Halhigdon.com

‘HOW MUCH DO YOU NEED TO TRAIN to be able to run your first 15-K race? Some individuals who possess a reasonably good level of fitness (because they bicycle or swim or participate in other sports) could probably go out and run 9 miles on very little training. They might be sore the week after the race, but they still could finish.

10-Mile Training: The difference between 15-K (9.3 miles) and 10 miles is minimal. You can use these same programs to train for a 10-mile race.

The terms used in the training schedule are somewhat obvious, but let me explain what I mean anyway.


Running workouts: Put one foot in front of the other and run. It sounds pretty simple, and it is. Don't worry about how fast you run; just cover the distance--or approximately the distance suggested. Ideally, you should be able to run at a pace that allows you to converse comfortably while you do so. This isn't always easy for beginners, so don't push too hard or too fast. Under this workout plan, you run three days of the week: Mondays, Wednesdays and Saturdays, Saturdays being a longer run.

Cross-Training: On the schedule, this is identified simply as "cross." What form of cross-training works best for runners preparing for a 15-K race? It could be swimming, or cycling, walking, other forms of aerobic training or some combination that could include strength training if you choose to do it on Wednesdays and Saturdays instead of as indicated on the schedule. And feel free to throw in some jogging as well if you're feeling good. What cross-training you select depends on your personal preference. But don't make the mistake of cross-training too vigorously. Cross-training days should be considered easy days that allow you to recover from the running you do the rest of the week.

Rest: The most important day in any running program is rest. Rest days are as important as training days. They give your muscles time to recover so you can run again. Actually, your muscles will build in strength as you rest. Without recovery days, you will not improve. In this program, Friday is always scheduled as a day of rest to compliment the also easy workouts on Mondays.

Long Runs: The longest runs of the 10-week schedule are planned for Saturdays, since you probably have more time to do them on the weekends. If Saturday isn't a convenient day for your long runs, feel free to do them on Sunday--or any other day of the week for that matter. Don't run these long runs too hard. Keep them at a "conversational" pace; meaning, at a pace slow enough that you can converse with a running companion without getting too much out of breath.

Walking: Walking is an excellent exercise that a lot of runners overlook in their training. I don't specify walking workouts, but feel free to walk during your running workouts any time you feel tired or need a break. In the 15-K or 10-miler you choose, nobody cares whether you run every step of the way; they're more concerned that you finish. If this means walking every step in practice and in the race, do it!

Step back Weeks: You will notice that the weekly mileage does not progress upwards in a straight line. In Week 4 and Week 7, you run somewhat less than the weeks before. This is the "step back" approach. This give runners a brief break every third week so that they could gather strength before pushing up to the next level. It works for marathoners; it works for 15-K runners too.

The 15-K training schedule is only a guide. Feel free to make minor modifications to suit your work and family schedule.’