Yesterday saw an "Old Man Record" for a mile, based on the results tracked by my trusty Garmin. I ran an 8:14 mile pace during a 4 x 4:00 tempo run, with the goal of running an 8:00 mile. When running, I averaged less than 8:00 during the running portion of the workout, but the 4:00 segments were broken up by 2:00 walking breaks. The average for the workout was 8:48 per mile. The big question . . . can I keep up an 8:00 per mile pace for 3.1 miles? I was pushing it pretty hard yesterday with my heart rate hitting 175bpm. This'll be a challenge, and I guess that's what it's all about.

The tempo run yesterday was focused primarily on speed, with secondary attention to form. The run this afternoon - 4 x 9:00 at 60% heart rate - was focused primarily on form, and secondarily on keeping my heart rate down. I'm not very efficient at this point, but it's not about where you are. It's about where you're going.


This past week was good. The first part of the week was a family trip to West Palm Beach to spend time with my in-laws. On the return we spent a night on the other side of the sandbar in Naples to meet with my coach. The time in Naples was VERY well spent with discussions on form and drills to drive the right use of muscles. When running, you spend a lot of time between your ears. My time is often spent listening to podcasts about running and other ways to improve efficiency. I then try to apply what I hear, or read, throughout my week. But it takes SEEING YOURSELF in action to know whether you're actually doing it correctly combined with the insight of someone who can point to areas where you're not as efficient as you should be. That was my experience Wednesday in Naples. I learned when I LEAN into the stride, I was bending too much at the waist which results in my hips being too far behind me. One other tidbit is when I lift my knees, it isn't for the sake of lifting my legs, but to drive my feet into the ground under your hip. She threw a lot of concepts at me, and while nobody can focus on more than a one or two things at a time, I've been able to call on pieces and parts throughout my runs.

The morning ritual exercise didn't go well. It's a challenge to create a ritual when you're not in your "natural environment." This week will be an equally challenging time since I'll be out of town starting tomorrow. I'll need to keep up with my training AND get that morning ritual going. It'll be a brand new week!

We're at the end of the first quarter of 2015. One week left, but we're pretty much there. A lot has happened in that time, starting with completing the rehab on the Achilles and making great progress on my strength and mobility program at the gym. The three "not recommended" events were building blocks for the next steps in the program, starting with the 5K Color Run (really just a Fun Run) in January which was completed without pain, moving up a level with the Gasparilla Distance Classic Half Marathon in Tampa averaging a little over 11:00 per mile, and winding up with the BattleFrog 5K where I fininished third in my age group. Overall, I'm proud of my results to this point. The next three months will be focused on speed, with a 5K on April 4 and another at the end of the month. My goal is to finish under 8:00/mile. And then I had this hairbrained idea . . . is it possible to qualify for Boston in the fall marathon I'll be running? I'll be meeting my coach on Wednesday this week and this'll be a topic of discussion.

As I write, I was thinking it'd be good to add some of the points that have colored my path along the way. Everyone knows the importance of habits. Good ones propel you forward. Bad ones hold you back. Since we are not creatures of discipline, routines and rituals are keys to success in every part of life. There's a lot written about the importance of morning routines, and I'm a firm believer that morning routines are the most important. The Boston or Bust mission is built around morning workouts. To say I have been religious about my morning routine would be a lie. I've struggled. If I don't have to THINK it's much easier. That means planning and commitment.

My background about routines and rituals come from three sources: (1) The Corporate Athlete Program by The Human Performance Institute which I attended in Orlando, Florida in 2012; (2) Tim Ferris, author of The 4-Hour Workweek; and (3) the book The Power of Habit.

The Corporate Athlete Program focuses on "Rituals" to establish throughout the day. If you establish rituals consistent with your mission and goals, you don't have to THINK about what to do. You just do it. This is particularly important when life gets chaotic and throws you curveballs (life is a curveball pitcher, people, so expect the curveball). The first step is defining your mission, then establishing rituals that move you toward that mission (and replacing the bad habits that move you AWAY from your mission). There are two times where these rituals are most important - at the beginning of the day and at the end of the day.

The Power of Habit addresses the concept of a Keystone Habit; the idea that certain habits can have a waterfall effect and have a positive (or negative) effect in many other areas of your life. A Keystone Habit is a habit on steroids. As I've said before, momentum is magic. When you have it, there's a positive energy with all that happens. There's confidence. When you don't have it, it's like being stuck in mud. To get anything to happen takes immense amounts of energy. Keystone Habits have a way of creating momentum in other areas of your life.

Tim Ferris is a productivity hack. He tries to find ways to realize success by thinking outside the box and asking questions other people don't ask. He (like me) uses himself as a guinea pig for many of these theories, and has realized great success. He has a podcast (I regularly listen during runs) and recently interviewed Tony Robbins where Tony shared his morning routine. It was inspiring and a bit annoying because I THOUGHT about one hack that I haven't consistently deployed, and which he does every morning. Once the alarm gets up, he puts his feet on the floor. No snooze button. The snooze button is the greatest momentum killer around, and one of my worst habits.

With all that said, I'll be committing this week, this month and this quarter to creating a morning routine that will be planned every evening before bed. The routine will consist of the following:

1. Alarm goes off, feet on the floor and contacts in the eyes.
2. Drink of water.
3. Write for 20 minutes minimum.
4. Eat breakfast (prepared evening before).
5. Meditative Trigger Points - loosen lower body, focusing on breathing and relaxing.
6. Write TOP 3 daily initiatives.
7. Prep for Workout: Water bottle, pre-workout drink, mix post-workout shake
8. Workout.
9. Post-Workout Drink.
10. Shower.
11. Work.
12. MOVE every 90 Minutes.
13. Eat every 2 1/2 Hours.
14. 30 Minutes prior to bed, assess the day and plan tomorrow.

This has been done in pieces over the past several months, but I've never focused on pulling it all together at once. The time is now!

The past few weeks have seen a few ups and downs. I've been pleased with my progress, but at the same time have also been frustrated. I've been disciplined, sticking with my "heart rate" program, where I'm not exceeding my 60% heart rate target. Strength training has also been a primary focus, with three trips a week to the gym. The gym routine involves high intensity interval training, so there's a cardio focus on those workouts also. Fitness has improved, but I hadn't really pushed myself aside from the HIIT workouts and the Gasparilla Half Marathon a few weeks ago. Until BattleFrog and today's workout . . .

Heading to south Winter Garden, I didn't know what to expect. A 5K and some obstacles, but I wasn't sure if my plan prepared me enough. BattleFrog went far better than I expected. Running was strong, and I overcame each obstacle during the 5K, finishing just under 45:00. I wasn't focused so much on time, but wish I was now that I know the results. I learned today I finished third in my age group, and 45th overall. Not bad for an old man who was nervous coming in and who still isn't in the best shape, coming off the Achilles rehab.

Today also marked a test with my workouts, where I ran 1.5 miles at 80% of my max heart rate. I finished a mile in 8:14 and the overall distance in 14:05. My goal of running the 5K under 8:00 per mile is an achievable goal. I have two weeks between now and the first 5K of the month, and six weeks before my last 5K before marathon training begins.

Progress is being made, and I couldn't be happier. I'm still a bit unsure about Boston in 2017 since I'd have to run 26.2 miles at a faster clip than what I ran this morning, but I'll keep pushing. What I'm doing is working! Now let's see what the coaches have planned to get me there.

Last fall when my son was excited about being part of the Navy Sea Cadet program he came home with a postcard on the BattleFrog event scheduled for March 14-15. The Sea Cadets will be expected to work the event, and I commented, "Wow. That looks cool," with no intention of running the race. My son reacted with a surprised look and said, "No, dad. I don't think you should do this. This is pretty tough. You can't even run a regular run without being injured. I don't want you getting hurt." This was during the early stages of my Achilles rehab program, so he had a point. That didn't lessen the stinging feeling left by the remark. Needless to say, I signed up to compete in the event.

So I'm going from a proud showing at the Gasparilla Distance Classic (given my early stages of recovery from the Achilles injury) to looking with concern at a 5K race that's only two weeks away. I talked Akim into participating with me. Akim is an alumnus of the youth group where I sit on the Board of Directors. He's an incredible kid, and today serves as a leader and counselor to the 67 kids who participate in the youth group. I took him out yesterday to workout, and while he's in great shape, he had a tough time with distance running. After 1.25 miles, he pulled up with a sore Achilles, and we walked back. When we returned, we did a couple rounds of exercises, including working on the monkey bars on the playground. It was rainy and the grip was slick, but I was surprised at how difficult it was going across the bars.

The lesson: between here and the BattleFrog, I'll be doing pull ups and crunches so I can NAIL the course in two weeks. I hope Akim will be doing the same with his running.

Running feels real good, although speed has dropped a little since training a bit before the half marathon last weekend. That could be because I did a bit more than planned between yesterday and today. Consistency with my training between here and there will be key. In other words, I cannot miss days like I did over the past month. All should be good if taken one day at a time.

Tomorrow, the alarm goes off at 4am and the new routine will start. First, cold shower to awaken the nerves. Second, spend some time contemplating (a) gratitude; (b) strength; and (c) three points of focus for the day. Third, throw something together to eat. Fourth, loosen up the body with the lacrosse ball before heading to the gym at 6am. Fifth, once back make sure there is time to focus on PULL UPS and CRUNCHES!! The core needs to be solid prior to BattleFrog.

Here we go!