Dance, Dance Scotty

More Saturday Pics

Saturday Pics!

Weather or Not...

Have you checked out the weather? It looks like the weather is going to be real nice! Highs in the 50's to low 70's and lows in the 30's to low 50's.

Wait a minute, that is a huge swing and variance! Yes, it really is. It all depends on what site you are looking at. So the message I am trying to get out is to be prepared for the best and the worst. Be prepared for mild weather and for bad weather. Be prepared for cool and be prepared for cold. All in all, the weather forecasts are looking great and we should have a pleasant time.

Get your wind breakers and your cool weather clothes prepared just in case you need them and pack them all in your carry-on bag (If you carry the MM bag - put your name on it!

See you tomorrow and let's have fun!

Professional Conferences, UGH!!!!

Well, I'm sitting in Philadelphia at the Pearl River Resort at a professional conference to get the needed CEU's to renew my license that is up for renewal. I'm about to learn about pedophiles. Woohoo! I'd rather be getting ready for Chicago!!

I know that so many of you are getting excited about the trip and it is great to see everyone reflecting on this journey. The reason why Robin, Matt and I keep on doing this is because of the life changes that we experience each year and the life changes we get to see experienced by our participants. The best part is watching the life changes in you!

We are down to the last group run before the BIG ONE and I am still amazed, even after four years, oft he tremendous transformations that occur over 35 weeks. I remember sprinting ahead of you in Belhaven to get to the turn around point and tell everyone to turn around or go further for the advanced distance. As I think about it, most of the "advanced" (not all) who ran that extra distance that day are not still training. It is all of you who started out with small steps and didn't do too much, too soon, or too fast that have stayed the course.

The good news is that there are no big hills in Chicago and you are ready for the course. I can't wait to see all of you on the airplane and on the boat tour and at the pasta meal and at the starting line experiencing this incredible event. You are going to be blown away! To see your excitement as you come back into the hotel with a medal around your neck, wrapped in silver blankets worn out and beaming is a real treat and is worth seeing again and again and again!

Now is the time to take some time and relax. Get your time and miles in and enjoy the experience. Here we go!

One more to go!

One ten-mile run down and one more to go! You have come so far and the fact is that you only have one more Clinton run to get out of the way for your Chicago Marathon debut. The biggest part now is staying the course, eating well, resting up and getting mentally prepared.

I don't want you to freak out AND I want you to prepare yourself for difficulties. There are reasons that people describe long and difficult tasks as marathons. The main reason is that they are long and difficult. Now difficult is not impossible, they are just difficult and you are prepared for that. It was difficult to get up the nerve to attend the first Marathon Makeover meeting. It was difficult to run that first mile in Belhaven. It was difficult to start getting up early every Saturday morning and meet to run before sunrise. It was difficult to run in the extreme heat for the 12 miler and 18 was hard, too.

My point is that you have encountered difficult and prevailed. There will be some difficult things you will face on the course in Chicago - and I don't know what it will be. It might be nerves, blisters, cramps or it might be nagging doubts, surfacing stuff or just plain ole fatigue. Whatever it is, now is the time to decide.

The word "decide" come from the Latin meaning "to cut from". Deciding to finish is cutting from yourself any option other than to finish. Cutting from yourself any excuse to step to the side (barring injury that is life threatening). It is burning the ships and marching forward off the beach away from our comfortable, and known, ships we've created and into the battle and unknown.

Find your reasons in the next two weeks. Find your "Why's" to finish the race. When your "why's" are strong the how becomes inconsequential. Decide now. Decide before you get on the plane. Decide before you lace up your shoes. You are marathoners and you are ready. The only thing left is the decision to keep putting one foot in front of the other until the medal is placed around your neck and you are wrapped in the silver blanket and told - "Congratulations Marathoner!"

Robin, Matt and I are so proud to have taken this journey with you and we can't wait to see your success. In actuality, you've already won the race, the rest is the decision to enjoy your life and do the spectacular!

Easy Does It!

Marathoners! You've come so far and now it is important that you take it easy! Slow down your pace, relax and keep moving but now it is all about replenishing your energy for the big day in a couple of weeks. I heard some of you were still sore come Wednesday - you should be! That's why we have 3 weeks between the last LONG run and the marathon.

This is the time to eat right, move slow, sleep a lot and start visualizing your success in Chicago. Think about your boat tour and deep dish pizza on Friday, shopping on the Magnificent Mile on Saturday, celebrating with everyone Saturday night over pasta and getting a great night sleep for the marathon on Sunday. See the city blocks packed with the thousands of people just like you and think about how alive you will be every step of the way with 1.5 million people cheering you on to success. Tell yourself pain will not stop you and that you haven't come this far to pull out.

Tomorrow we start at 6AM to get a little extra rest and an easy 10 miles. We have the tickets and running jerseys and we are ready to see you in the morning. Way to go marathoners!

Confirmation

I got my confirmation ticket today! Yea! This is my 4th Chicago Marathon and I still like getting that little confirmation booklet. The dictionary defines confirm as "to strengthen (a person) in habit, resolution, opinion, etc."

That's what that little book does. It strengthens my habit and resolution to do and be my best. It strengthens my determination to reach as many as possible with the message of personal possibilities. So many people lead mediocre lives leaving so much on the table. They never risk. They never stretch. They never move out of their comfort zone.

When you received your confirmation book, you were given evidence of your strength of character and personal determination. You have made it so far and the only thing left is the baptism by miles and your final confirmation into the community of Marathoners!

To all of you who have arrived at the place to celebrate, with no regrets, your confirmation booklet - I AFFIRM you!

10 Miles and Yoga

I ran 10 miles this morning with Craig Flowers and we kept a steady 2:1 interval finishing in 1:52. It was a great run and I felt great the whole way. Afterwards, Robin, Anna and I went to Beagle Bagel and got some grub and talked with Suzanne and Chuck. Great time!

I got home and unloaded the coolers with Robin and while she was washing them and Anna was sleeping, I started my P90X yoga video. It's 90 minutes of kick butt yoga and sweated like a mama-jamma! I was sweating as much inside with the A/C at 72 as I did running 10 miles outside. Wow! I love the yoga and the stretching and strengthening is making a huge difference! I hope all of you who can will make Heather's yoga class.

Went to Newk's again and now Robin and I are heading to dinner at Applebee's with Scotty and his wife Amy. I gotta stop eating out!!!

Keep blogging and jogging!!!

Worth Repeating...

As I ran the 20 mile yesterday, I was reminded of several things worth repeating:

1. You can do this! Seeing you out there getting in the miles is so inspiring. To think that you have come so far so quickly amazes me.
2. Saturday is for slow (not for personal records). Because of my calf injury, I have not been able to run for the past month. I have consistently cross-trained/strength trained an hour each day for the past three weeks and it has paid off (P90X is what I have been doing). Anyway, I started out running very slowly doing 2:1 intervals averaging 4.5 miles an hour (I usually run 5.5-6 miles an hour). As I got to the 13.5 mile mark, I had so much in my tank that I picked up my pace and finished strong. Saturday is for slow! Short days are for speed. You can lay it all out there at the marathon.
3. Hydrate, Hydrate, HYDRATE. I didn't hydrate well for Saturday because I didn't plan on running the 20 miles Saturday. Plus, I've been taking decongestants that dry me out. I got a little dehydrated yesterday and probably so did you. When I realized that, I drank even more. Also, I hydrated all day long after the run and that helped.
4. Run facing traffic!!!!!!! It's been 30 weeks of running outside and still some of you are running with traffic to your back. I watched with great concern yesterday as I saw cars coming up behind you and you not moving until they were right up behind you. Most drivers are watching but it only takes one to plough you over and you will be dead!!! PLEASE run facing traffic!!!!!
5. One ear only!! To add to the previous post, many of you iPod runners are wearing both earplugs and are impervious to your surroundings. Cars, bikes and runners coming up behind you are like stealth bombers because you can't hear them. This is very dangerous and you MUST be careful. When you are deaf to the world around you, you are susceptible to dogs, bikes, runners and rapists. Unplug one ear and stay safe.
6. Do the Noah!! God had the animals enter Noah's ark 2 by 2. It worked for the flood and it works for runners, too. Once again, I saw many running 3 by 3 and 4 by 4 yesterday. You take up too much room and are not leaving room for bikes and other runners. Stay in 2 by 2 formation and move to 1 in front of 1 when bikes and runners approach. It's safe, courteous and proper running etiquette.
   
7. Have fun!! This is the most important. I really enjoyed stopping along the way and walking with some of you and slowing down and running with others. Running 13.5 miles with Cookie was my best run this season. We kept each other going and we made the right decision to get Foxbay out of the way first. Those hills are much better when you can't see them and your legs are fresh! Thanks Cookie for a great run!
   

30th Training Run

Can you believe that you are about to run your 30th training run? In February many of you struggled with that 1 mile on the Belhaven hills. Now you will go 20!!!! TWENTY!!!!

You have come so far and done so well and you are prepared for this! This is the time to reflect back over your journey and realize that you have succeeded so many times. Many, many days you succeeded at getting up and running/walking/wogging. Many, many Saturdays you got up and made the distance to the start and made the distance to the finish AND showed up for another Saturday to do it again.

This is 4th year of doing this and believe me, you are prepared for this! Our program works and it has gotten you to 18 miles, it will get you to 20 miles, then 22 and then 26.2! Practice your positive talk. Prepare to struggle - that's part of it - and be in the moment. This is living LARGE and you don't want to wish it away.

You're doing it! You are Marathoners!

These Final Days

We are entering into the final days of training for the marathon and it is imperative that you don't slack up. I know that it is hot and hard to get going, but if you have to, get up early and hit the treadmill at the Healthplex. They would love to see you!

You are tired and the weather is hot as Hades but you can do this. Go slower. Go earlier. Carry Water!!!! Your slower pace will not translate into the marathon. Trust me, the weather and energy of the marathon will make a huge difference.

Stay the course!

TEAM WORK
Some of you are opting out of the Clinton runs for Reservoir runs in small groups. I would like to dissuade that for a few reasons:

1. Either you need the group or the group needs you. If you have it together where you don't need the group, please come and share that confidence with others. Your encouragement and enthusiasm goes a long way. If you are struggling, there is nothing like seeing 100+ other runners crazy enough to do this. You need the group.

2. Share the burden. We have runners from all over the state who make the trek to all the runs wherever they are. When you say that it is an inconvenience to get to Clinton, it might feel like a slap for those who drive from Vicksburg, Mendenhall, Laurel every Saturday morning. All the Clinton folks drive to Lakeshore without complaint - spread the love and return the favor. Your presence is powerful and needed.

3. Not much traffic at 5AM. I've heard it said that there is too much traffic in Clinton to run. Hogwash! There is traffic everywhere and as much as I wish Clinton had trails, the routes are safe and good. You have to keep your head in the game and be aware of your surroundings but that is life and is good preparation for continued training and exercise post-Marathon Makeover. In 4 years of using Clinton, we have never had someone hit in Clinton.

4. We care! Every Friday, we spend a good amount of time preparing for Saturday runs. We fill up 8-15 water coolers . We head out at 7PM to get ice for the coolers and ice them so they are cool and get up early to ice them again so they are still cool. We get cups and check the supplies and make sure we have the emergency bag in place in case of problems. We load up our truck and hit the sack by ten or eleven usually after we have finished everything to get up at 3 and be at the start by 4:15. Why do we do this? We really do care. We love this! We love you! And we miss you when you aren't there.

When it is all said and done, what will mean more to you than finishing the marathon is that you trained and finished with friends and went the extra mile with them. You were inconvenienced and your friends and family members put up with you inconveniencing them. You started, you trained and you finished... within a community. That is a makeover.. a LifeChange Marathon Makeover!

You guys and gals are great!

Excuse My Language But...

Do you have a "Damn-it Circle"?

I know, I know - an ordained minister using such language but if these long runs in the hot heat haven't elicited at least the thought of a cuss word than you get the Mother Teresa Award.

So what is a "Damn-it Circle"? Every time I encounter a really difficult situation that has me struggling and spooked, I bend over and draw a circle with my finger in the dirt or carpet (or dirty carpet). Then I stand up real tall and stomp as hard as I can inside that circle and say, "Damn-it, this will NOT beat me!"

When I am reminded later of my struggles, I remember my circle and breathe in the strength and resolve that I determined in my "Damn-it Circle" and I feel a whole lot better.

My circle has never failed me! When I get to the point that I have to whip out my "Damn-it Circle" there is no turning back - I will NOT be defeated!

Some of you need to whip out your "Damn-it Circle" or "Darn-it Circle" or "Dadgummit Circle" and STOMP, STOMP, STOMP and declare, "This will NOT beat me!" Then proceed with your success! You will run circles around those without a "Damn-it Circle"!

The Mental Battle

It is time to start making your lift of things to do when the mental gets tough out there. Here are a few suggestions to get you through your miles:

1. Plan out the 25 people you are most thankful for and think of them and pray for them at each mile. The last mile is for YOU!
2. Break each run into small bites. "I just have an easy 5K to go!"
3. Visualize distances you have run and tell your self you've done this before. At mile 17 you say, "OK, just out to Foxbay and back." At mile 19, you say, "I'm at Fannin Landing Intersection and doing fine!" etc.
4. In the marathon, look for someone to talk to along the way and learn their story.
5. Encourage someone else along the way. To give away courage means you have it.
6. Continue to say to yourself IN PRESENT TENSE, "I am a marathoner! I'm running strong! I'm finishing the marathon. This is great!"
7. Create a mental scavenger hunt list to look for along the route. Can I find an Elvis? Any super heroes running today? Any barefoot runners?
   
8. Find your zone and disassociate from any pain. Tell yourself "Pain is weakness leaving my body. I am getting stronger and stronger!"
9. Find one person slightly ahead of you that you can pass in the upcoming mile.
10. Look around, take in the sights, sounds and smells and BREATHE, LOOSEN YOUR JAW AND SHOULDERS, and WIGGLE YOUR TOES.

You are so close and you can do this!

Have No Fear!

You accomplished 16 miles on Saturday (for some of you, a little less)! What a monumental accomplishment! Did you know that now is the biggest, most important time to watch out for the Fear Factor? Not the TV show where you have to eat worms, but the fear that is going to creep in telling you that you still have to knock out 10.2 more miles to accomplish a marathon and that you might not have what it takes to do this.

Each year, we have had runners and walkers accomplish the 16 miles and then drop out because they can't imagine doing 10.2 more miles. Keep in mind, FEAR is False-Expectations-Appearing-Real and you have to do battle with your self-limiting beliefs that want to tell you 10.2 more is impossible. It's FALSE! You can do this! Let me put into perspective.

When you started Marathon Makeover, most of you could only do 1 mile. Now you have accomplished 16. That is a 1500% improvement! Amazing!

To go from 16 miles to 26.2 miles is only a 63.75% change. What is 63.75% compared to 1500%? Keep in mind, that jumping from one mile to two miles is a 100% increase. Here is another way to look at this:

16 miles to 18 miles = 12.5% increase
18 miles to 20 miles = 11.1% increase
20 miles to 22 miles = 10% increase
22 miles to 26.2 miles = 19.09% increase

Don't be afraid of eating the elephant with the small bites and don't let fear get in the way of your long, hard earned, waking up at 4 A.M., reputation on the line, feeling alive, new life-long friendships goal of finishing the Chicago Marathon! You can do this because YOU ARE A MARATHONER!

A BUTT-OFF Challenge!!

OK - I see that Clark has posted his pictures of his butt and all of you have been raving about Claaaark's butt. I have always been known as the Butt-Meister and I officially throw down the gauntlet!

A "BUTT-OFF" Challenge goes out to Clark. I'll smoke 2 butts to Clark's 2 butts and we will let MMer's decide and crown the BEST BUTT MEISTER for the 2007 Marathon Makeover.

What do you say Dr. Butt?

Between the Ears!

I am so proud of each and everyone of you who have stayed the course and continue to move forward toward the goal of finishing the Chicago Marathon! Some of you have aches and pains... OK, most of you have aches and pains... but you have earned them and they speak to your courage to persevere!

We are coming up on our 22nd group run and it is amazing to think of how far we have come in 22 weeks. Not only have we drastically improved physically (you thank God that it is ONLY 8 miles this weekend) but as a community you are a loving, supportive, encouraging group of the finest people I've met.

So 14 weeks to go until we line up for the Chicago Marathon. Believe it or not, the hardest part is what you will do between the ears. There is no more need to race between here and October 7th, just slow and steady building up to the starting line of the marathon... healthy. You will have to overcome some self-doubts and those haunting whispers in your mind that start telling you what your time will be and how the city will be shut down before you finish. You will have to remind yourself that 13.1 was supposed to be hard and you are not supposed to be ready for 26.2 miles in June.

Stay the course. Use the low mileage weeks to recover from the longer weeks and keep connected to the group. You can do this! You are marathoners!

Ran the Hills!

Scotty and I met up in Vicksburg this morning at 6:30 to run the six mile loop at the military park in Vicksburg this morning. It was a nice run and I ran it in 59:57. I sprinted to get in under 60 minutes!

I think we will do that from here on out, so if any of you want to meet in Vicksburg on Monday mornings at 6:30 to run a HILLY six miles - come and join us! It's a lot of fun (wink, wink) but it beats trying to do that at noon!

This is the time to stay focused on your training, go early in the morning before the sun gets real hot and hydrate, hydrate, hydrate!

12 Miles in Mississippi = 16-18 in Chicago!

I promise, today was brutal! With the humidity and heat and hills I was struggling. Today's difficulty really is like 16 to 18 miles in Chicago. 26.2 miles with 45-70 degree temperature, 20% humidity, 1.5 million screaming spectators, and 45,000 other runners is a cinch compared to this morning. If you can go 18 miles (equivalent), the other 8.2 is not even from Lakeshore to Fox Bay and back - you got this one beat!

After we got all packed up, Robin, Matt and I went to Fleet Feet then Nagoya. Nagoya wasn't open yet (30 minutes to kill) so we went to Target and got a dumbbell set, a blender, and some other Robin junk. THEN, Nagoya!! Edamame and gyoza for starters then four salmon sushimis, spicy tuna rolls, spicy shrimp rolls, crawfish rolls, avocado rolls (not worth it) and lots of water. Yum, yum!

Robin and I have been cleaning the house getting ready for a dinner party/shower for Run Freak Scotty and his wife, Amy, (little girl coming soon) and this is the first time I have sat down
and I could crash!

Oh, I bought a 50' fresh water hose on the Internet to fill up the coolers. Now I can put all the coolers in the truck and then fill them up and not throw out my back. What do they say - work smarter not harder?! It had better not make the water taste funky, but then again it couldn't be worse than Jackson water.

Well, I had better go ice the drinks - the guests will be arriving shortly. Blog on Marathoners - ONLY 6 miles next Saturday!

One Day Doesn't Determine the Next!

What a true statement! Robin always says that and today was case in point. As you might recall, Tuesday was a HORRIBLE running day for me but today, my 5.5 miles in 53:38 was effortless and pain free. Why? Who knows! I did stretch and work on loosening up my calves and hydrated more and rested and today was awesome with no residual pain.

So what's the moral of the story? Stick with it because tomorrow might be even better!