Plan B

I guess I will be running vicariously through my friends by reading their various social media posts this weekend. That is my ‘Plan B’ since I was scheduled to run a 5K this morning and a 5 mile race next weekend.

I saw my Orthopaedic doc yesterday about my knee and I have an MRI scheduled for next week. More than likely, I will be facing arthroscopic surgery to repair a meniscus tear in my left knee. If that is the case, at least I know what to expect from the procedure and the recovery process (having gone through this same procedure on my right knee in January). Unfortunately, the prospects of my being able to run a marathon in the fall are fading.

Frustrated - Yes. Devastated - No. There will be more marathons to choose from and train for during the winter months!

Back in the Groove - On Broad Street

Last Sunday, I ran the 34th Annual Broad Street Run (10-Miler) through the various neighborhoods of Philadelphia.  This was my 5th time to run the 'Broad Street Run' and the longest distance I've run since the Marine Corps Marathon in October, 2012.  After tearing the meniscus in my right knee in December, followed by arthroscopic surgery, I've been slowly getting my groove back and doing my darnedest to stay injury free.  Going into the race, I kept mentally telling myself that I wasn't going to challenge myself to PR but 'just have fun'.  When I reviewed my results for the past 2 previous years on Broad Street, I set a very high level objective to finish this 10-miler in 1:30; that would be a 9:00 pace.  (In 2011, I finished in 1:35 and in 2012, I finished in 1:25).  And, BINGO - according to my Garmin, I finished in 1:30:31!

If anything, I have proven to myself, once again, that I am resilient.  Although I haven't felt the same passion about running these past several months, I've still been determined to stay active with cross-training and strength training.  I've been 'mixing it up' a bit with my workouts but I've been consistent about getting to the gym at least 5 days each week.  And, I'm not just showing up at the gym - I'm making the effort and trying to make sure I have fun and feel good about the effort I am expending.

So, I am feeling as if I am 'back in the groove' again.  I finished this 10-miler in a respectable time and at a pace that I am happy with.  And, recognizing that my pace improved over the course of the run (negative splits baby!), I am feeling very good about that.

My plan right now is to focus on a solid recovery from this race.  No running for me this week - I am sticking to cross training and stretching.  My training program for the Chicago Marathon is scheduled to start the week of June 24 so I don't want to risk any injuries!

Happy Running Folks!
John

Cross Training Has Made Me....

My right knee meniscus tear with subsequent surgery has sidelined my running endeavors for the past couple of months. And, in order to stay fit and prepare myself for future running, I've been focusing on cross training at the gym. The stationary bike has been my best friend since the middle of December and although I've read that the elliptical is excellent for cross-training, I just can't seem to get the hang of it. Frankly, it just feels unnatural to me. So, I've been sticking to bicycling and I've picked up weight training again - something that I ignored for a long time.

Injuries can be devastating for runners. They eat away at your core - making you feel inadequate and unfulfilled. And the mind games can drive you CRAZY. Yes, you begin to think that you'll never be able to run again - ever. And consequently, your muscles will atrophy and you'll put on weight, begin to feel like a slug and then WHAM - the downward spiral will suck you in and you'll never be able to return to a fit lifestyle. Your life will be over.

OK - perhaps a bit melodramatic. But, believe me, the recovery process is frustrating and painful. However, being an eternal optimist, I always try to find the silver lining when I am faced with a challenge. With this particular injury, I decided to find an alternate exercise vehicle and this is where Cross Training comes into play. I found that bicycling actually made my knee feel better. Yes, trust me. Even when I could not walk without a limp, I was able to knock off 18 miles on the stationary bike and feel great after the workout! What a confidence booster.

Adding strength training to my program also helped me feel better and gain confidence. I tried to stick to alternating days of upper and lower body strength training after my bicycle workouts. And, although I neglected core training for so long, I even added crunches and working with the stability ball to work my core. The difference in how much better I feel is amazing.

In a nutshell, when I think about what I've learned over the past couple of months, I can emphatically say that

Cross Training Has Made Me:

Stronger - Physically and mentally
More Confident - I know I will recover completely and return to running short, mid and long distances
Motivated - I want to continue to improve and reach a level of fitness that surpasses where I was before

For those of you out there who may be faced with similar circumstances of misfortunes with running injuries, I strongly encourage you to stay positive and focus on things that you can do rather than obsessing over the things that you cannot do!

Run Strong and Safe!
John

Starting to Get Motivated Again!

During the past couple of weeks, I have slowly felt the eager anticipation of getting motivated to resume my running again. Since mid-December, I have focused my efforts on recovery and cross-training - primarily spending time on the stationary bike at the gym and adding the weight training circuit to my schedule. I am feeling stronger and my confidence is returning, now that my knee surgery (repair of a torn meniscus) is 7 weeks behind me. Just in the past week, I have been able to return to treadmill running. Or, I should say, a combination of walking and running. But, I have progressed to a 45 minute duration on the treadmill and that is a good sign. Enough of a sign to make me feel much more confident that I will be able to begin training for the Chicago Marathon. Race date is October 13, 2013 so my first of sixteen weeks of training will be on June 24!

In the meantime, I am planning to continue spending 6 days of the week at the gym with 1 rest day (Sunday) per week. I will do strength every day, alternating between lower and upper body, and mix up treadmill running with the stationary bike so I can gradually increase the time and distance that I am able to spend on the treadmill.

My first target is to be able to run the 10-Mile Broad Street Run in Philadelphia in May. My major objective will be to have fun so I will be running rather than racing the 10 miles!

Happy Running!
John

Transitions

I’ve been very negligent with my posts these past 2 months. After finishing the Marine Corps Marathon in October, 2012, it seems like I disappeared into the background. Well, I did intentionally pull back on my running as I felt I was getting burned out and was looking to add more cross-training to my fitness and exercise regimen. So, I’ve been logging miles on the stationary bike at the gym; and, I’ve been resistance training with weights at least 5 days per week for the past 2 months. Interestingly, I have dropped about 4 pounds since I cut back on running and added bicycling and weight training.

I did register for the 2012-2013 Winter Series sponsored by the Bucks County Road Runners that kicked off in December. However, after running 2 of the races, I developed a lot of discomfort and pain in my right knee. The 5.3 Mile Jingle Bell Run on December 16 did a real number of my knee and I was recently diagnosed with a medial meniscus tear in my right knee. So, I have not been able to run at all for the past 6-8 weeks. I did attempt a 2.5 mile treadmill run in January and although I felt pretty good during the run, I could barely walk the following 2 days – not a good thing! So, it’s been cross-training, cross-training and more cross-training for me. I am scheduled to have my meniscus repaired on January 28. Hopefully, I’ll be able to lace up the running shoes about 4 weeks post surgery. In the meantime, all of my efforts will be focused on recovery.

In addition to my running transitions, I am also managing through another transition – after 21 years with my employer, I am now a ‘free agent’ and am experiencing the excitement and anxiety that goes along with trying to figure out what I want to do during this next phase of my life. My first order of business has been to setup an LLC for any consulting work that I may pursue. That process is still in the works and I hope to have more information from the State of Pennsylvania within the next 2 weeks.

So, I certainly am not a stranger to change management and I am very confident that I will: (1) have a full recovery from my meniscus tear; (2) return to running and will run at least a handful of half-marathons in 2013; (3) attempt to run at least 1 full marathon in 2013; (4) land on my feet with my life/career balance planning moving forward.

Cheers to All!
John

Final Stretch

As I wake up this Monday morning, I realize that I am indeed at the final stretch of my training for the Marine Corps Marathon. I have 15 weeks of disciplined and planned training behind me, along with a few 'bumps along the road' just to make things more interesting!

Yesterday I participated in my last race prior to next Sunday's marathon. It was the OctoRun 13K and I finished in 1:58:57 (unofficial) beating my time from last year by about 2 minutes. However, there were faster older guys on the course yesterday and I failed to place in the top 3 for my age group (55-59). I thought for sure I was going to medal when I saw a fellow who I passed during the last mile placed 2nd in his age group (40-44) but it wasn't meant to be. I've said before.... It all depends on who else is on the field!

My approach this week is to follow my training plan and to stay hydrated (which is my biggest challenge) and well nourished. No more 600 calorie muffins from the cafeteria at work for my 'mid-morning snack'!

So, here it is, the Final Stretch, and I will be running a Marathon in 6 days!!

Safe Training Folks,
John

8 Days and Counting

This is my final weekend heading into the Marine Corps Marathon which is next Sunday, October 28! At this point, I have the better part of 15 weeks of training behind me and I am going to use this weekend to log my last long run and pamper myself with a massage.

Today (Saturday) is technically a REST day for me but I am considering going to the fitness center to do some light cross training on the stationary bike and weight training. Nothing too serious. Tomorrow is a more active day as I am registered to run in a local race in Hatfield, PA. The Octorun 13K is an unusual distance (8.03 miles) but it fits nicely into my schedule. My training plan calls for a 60 minute run this weekend and I ran this same race in 70 minutes last year so I think it is a good fit.

This time next weekend I will be in the final preparations for running my 2nd marathon!!

Safe Training Folks!
John

Week 5 Marathon Training – 31 Miles!

Date	Target Time (minutes)	Actual Time (minutes)	Distance (miles)	Weight (pounds)
8/06/2012	45	50	4.1	167
8/07/2012	60	65	5.3	168
8/08/2012	-	-	-
8/09/2012	60	90	5.7	168
8/10/2012	-	-	-
8/11/2012	120	128	12.25	167
8/05/2012	45	46	3.6	168
Total:	330	379	31

Another week down and 31 miles logged for Week 5 of Marathon Training. The highlight for this week was a 12.25 mile Long Run on Saturday. Despite managing a hectic travel schedule this week for work, I was able to pretty much stick to my training plan although I had to make a few minor adjustments. For instance, today (Sunday) is supposed to be a Rest Day but I did get to the fitness center and logged a 3.6 mile run at an easy pace. I also included some lower body strength training after my run this morning.

This weekend I was able to watch Team USA (men and women) perform at the 2012 Olympics in London and all I can say is that all of those athletes are such an inspiration to anyone who enjoys running as a sport. My goodness – the speed with which they bolt around the track is mesmerizing. How is it possible for the human body to move at such speed with such finesse? Lots of grit and determination, commitment, and dedication to what they want to accomplish. It felt so proud to be an American watching them bring home the Gold and Silver Olympic Medals this weekend. Congratulations Team USA!

As for me, I will embark on my 6^th Week of Marathon Training beginning tomorrow – Go Team John!

Happy and Safe Running Folks!
John

12.25 Mile Long Run – Done!

So, it's Saturday and we all know what that means – LONG RUN Day! Yes, it is my favorite day of the week; well, sometimes it is. Due to my work travel schedule this week, my training took a bit of a detour. Yesterday I was scheduled for a 45 minute run but I spent the majority of the day in airports and airplanes, heading home from Southern California. I wonder if airlines will ever offer fitness center options on cross country jaunts - wouldn't that be sweet?

My actual objective for today's run was to log 2 hours. Before I retired to bed last night, I committed to running outside, despite the warm and humid weather conditions. I was running on the treadmill in hotel fitness centers during the week and I really needed to experience the outdoors. And, instead of hitting the Route 202 trail that I've been frequenting, I decided to take to the roads. And, I managed 12.25 miles despite the conditions and the hills in the area where I live. I love the feeling of starting my run right at the end of my driveway, without having to drive to my running course or gym. And, I know that at the end of the run – I will be home!

I still need to run 45 minutes to meet my training schedule objectives this week so my plan right now is to do an easy run at the fitness center tomorrow. Sunday is supposed to be one of my REST Days so I will keep that in mind so I don't overdo it.

Happy and Safe Running Folks!
John

Marathon Training – Week 4!

Date	Target Time (minutes)	Actual Time (minutes)	Distance (miles)	Weight (pounds)
7/30/2012	45	49	4.1	167
7/31/2012	60	66	5.25	168
8/01/2012	-	-	-
8/02/2012	60	62	5.3	168
8/03/2012	45	51	4.1	168
8/04/2012	105	97	8.0	167
8/05/2012	-
Total:	315	325	26.75

Another week of marathon training is now behind me. And I have to say the warm weather and humidity that we've been experiencing has been quite the challenge. So, this morning for my weekly long run, I had to resort to 'Plan B' and ran inside at the fitness center, logging 8 miles. My original plan was to tackle 10 miles outside but it was already 74 degrees at 7am this morning and the air was thick with fog and humidity – not my idea of ideal conditions for running a LONG RUN. Nonetheless, I felt really strong throughout the run and I probably have gone longer but I mistakenly thought my target time was 75 minutes rather than 105 minutes. I knew I should have double-checked my schedule before I left the house but I wasn't as organized as I should have been. Another lesson learned – Have a solid plan the night before and commit to it!

Tomorrow will be a rest day but I am planning to do some strength training at the fitness center. Other than that, I hope to have a relaxing and restful Sunday!

Safe and Happy Running!
John

Marathon Week 3 – Completed!

I finished up my 3^rd week of marathon training with a 9 mile long run this morning. My goodness it was warm! I started out at 7:30am and it was already 70 degrees. My 90-minute 9-mile run left me thoroughly soaked in sweat and quickly reminded me of my half marathon run in Chicago last weekend under similar conditions. This really has been a brutal summer weather wise and not so ideal for training because of the warm temperatures. All-in-all, I ran a total of 26.25 miles for week 3 and my total time was about 13% higher than my target:

Date	Target Time (minutes)	Actual Time (minutes)	Distance (miles)	Weight (pounds)
7/23/2012	0	0	0	168
7/24/2012	30	40	3.1	168
7/25/2012	60	66	5.25	169
7/26/2012	60	65	5.5	169
7/27/2012	30	40	3.4	169
7/28/2012	90	95	9.0	169
7/29/2012	0	0	0
Total:	270	306	26.25

 

Looking back on the past 3 weeks, I consistently 'over' ran based on my time targets but this week represented my closest time to target so I feel like I am pretty much on track. One thing I want to consider for week 4 is to begin adding one speed training session to my program. I'll be looking at my week 4 plan later this weekend to figure out my plan of attack.

Aside from training, my next race will be the Rock 'n' Roll Providence Half Marathon on August 19 so that is 3 weeks away! Hard to believe at that point, I will be finishing up week 6 of my marathon training!

Happy and Safe Running Folks!
John

Marathon Training Week 2

Date	Target Time (minutes)	Actual Time (minutes)	Distance (miles)	Weight (pounds)
7/16/2012	30	45	3.75	169
7/17/2012	45	66	5.5	-
7/18/2012	0	0	0	-
7/19/2012	45	65	5.3	-
7/20/2012	30	0	0	-
7/21/2012	75	54	4.25	-
7/22/2012	0	128	13.1	168
Total:	225	358	31.9

Two weeks down and 14 more to go!

Last week was my 2^nd week of training for the Marine Corps Marathon and I probably overdid it – spending 59% more time running than my program allotment. Knowing that I was running a half-marathon on Sunday, I should have tapered a bit in the earlier part of the week but I didn't. Perhaps that is why I had a lackluster performance at yesterday's Rock 'n' Roll Chicago Half Marathon although the extreme weather conditions had to be a contributing factor.

For week 3, I need to get back on track and not overdo it. Over training can be as bad if not worse than under training!

Safe Training Folks!
John

Chicago – Done!

To say this morning's Rock 'n' Roll Chicago Half-Marathon was a challenge would be an understatement. Although race time was 6:30am, the temperature was already close to 80 degrees and there was no breeze to speak of. I knew I was in trouble when I reached my 10-mile target time (1:35) at the 9-mile marker. I was averaging a 9:15 minute mile at that point so I knew I would be close to 10 minutes off of my overall target time. There wasn't any way I'd be able to beat my PR of 1:55.

All in all, I finished in 2:08:26 (that's an average 9:48 pace) which, coincidentally, is my worst time ever for a half-marathon – Yikes! However, the weather conditions for this race were the most extreme of all the half-marathons I've run so I know that was a huge factor. After mile 9, I literally took walking breaks after each water station which were 1-mile apart.

Disappointed, YES, but having just reviewed the results on-line, I still managed to place in the Top 3^rd in my age group (Male 55-59) so that tells me I didn't fair too badly amongst my peers. It was a very tough race and I knew I was overheated – thus, I made sure to stop at every water station and took in both water and Gatorade.

Highlights of this race were sponges soaked in ice cold water at around mile 11 and washcloths soaked in ice cold water at the finish line – what a relief they provided!

Oh, and my favorite tee-shirt was worn by a young woman and it read "Just give me my medal and no one will get hurt". That really made me chuckle and it came at a great time during the race to uplift me a bit and stop focusing on how terrible I felt. And – it worked for about a mile!

I am now home in Pennsylvania, safe and sound, and have yet another half-marathon experience under my belt. My lesson learned here is that there will be extreme conditions that will influence my performance along the way. Just suck it up and move on!

Safe Running Folks!
John

It's Chicago Time!

Whenever I'm in Chicago I remember a verse that my parents used to say when we were kids - it went like this: Chicken in the car and the car won't go - that's how you spell Chi-car-go.. It seems silly now but it's just one of those childhood memories I have. So, YES, I arrived in Chicago earlier today, got settled into my hotel room, picked up my race materials for Sunday, took a 3 hour nap and had a relaxing dinner this evening.

Yes, a 3 hour nap - not a 3 hour tour. I couldn't understand why I was so tired but then I reflected on how my week progressed and it became clearer why I was so pooped!

Monday: Worked all day, drove an hour to the Philadelphis airport, flew to Boston.

Tuesday: Ran 5+ miles along the Charles River in high humidity, sat in an all day business meeting, flew from Boston to Kansas City (through Charlotte), Drove an hour to my hotel in Lenexa, KS, got to bed at 1:30am Central time.

Wednesday: Woke up at 6:00am, went to work, hosted a retirement luncheon for one of my Director's, attended meetings during the afternoon.

Thursday: Drove back to the Kansas City airport, flew back to Philadelphia, drove an hour home, unpacked, did laundry, and packed for my trip to Chicago.

Friday: Woke up at 4:30am, drove to the Philadelphia airport, flew to Chicago, took the train from the airport into the city, checked into my hotel, walked for a couple of hours around the city.

Whew! I think my 3 hour nap was justified.

Tomorrow I am planning to get in an eary morning run and then do some touristy stuff - not exactly sure yet.

Race time is 6:30am on Sunday morning so it will be another early start!

Happy Trails Folks!
John

This One’s for You Mom!

Anna Marie Baker
August 10, 1919 ~ July 22, 2006

On Sunday, July 22, 2012, I will be running the Chicago Rock 'n' Roll Half Marathon. This date will also be the 6^th anniversary of my mother's passing away. I'm sorry you never got to experience my interest in running, Mom, since I just developed this passion 4 years ago. But, I know you would be proud of me. Your strength and 'steely determination' have stayed with me and have been such an inspiration to help me through the rough spots along the way. I love you and miss you very much.

So, Mom .... this one's for you!!

Much Love,
John

Countdown to Chicago!

Tomorrow I leave for Chicago to run the Rock 'n' Roll Chicago Half Marathon on Sunday, July 22. This will be my 2^nd half marathon in as many months and is part of my lead up to the Marine Corps Marathon in October. I am feeling confident and strong – this is also my 2^nd week of marathon training so I am excited to be able to include this Sunday's race in my training program. This week I traveled to Cambridge, MA and Kansas City, MO for business so I was able to log some training miles in different states – another way for me to keep motivated!

Sunday's weather forecast for Chicago is a high of 93 degrees which will be a challenge. (However, it will be cooler than the 105 degrees I experienced in Kansas City yesterday). The mid-west USA is really burning up this summer!! So, my plan is to stay hydrated on Friday and Saturday leading up to the race on Sunday.

I've wanted to run a race in Chicago for some time now so I am really looking forward to this weekend. Once I have this one under my belt, I'll know if I want to return for a full marathon sometime in the future.

Happy and Safe Running Folks!
John

Week 1 Marathon Training Completed

Date	Target Time (minutes)	Actual Time (minutes)	Distance (miles)	Weight (pounds)
7/09/2012	30	42	3.25	170
7/10/2012	45	55	4.50	-
7/11/2012	0	0	0	-
7/12/2012	45	60	5.25	170
7/13/2012	30	51	4.25	169
7/14/2012	60	82	8.25	169
7/15/2012	0	0	0
Total:	210	290	25.5

Monday, July 9 marked the beginning of my 16-week training program for the Marine Corps Marathon which will be on Sunday, October 28 in Arlington, VA and Washington, DC. Since my on-going base mileage and time was longer than what was targeted for the week, I came in ahead of schedule, logging a total of 25.5 miles and 290 minutes (4 hours, 50 minutes) which is a little more than 33% more than target. I feel confident that is OK since I actually tapered back a bit over the past month. With the weekly progression of incremental time and miles, I should be 'on target' within the next couple of weeks.

All of my running during the week was indoors on the treadmill so it felt really good to get outside this morning for my 8.25 mile long run. I explored a different section of the new Route 202 road and trail way (which is not 'officially' opened yet!) and felt like I had a good run. I came across several other runners early this morning and I couldn't help but wonder if they were beginning their training programs for a fall marathon. Since it was fairly humid, I made sure to bring along my water bottle and belt which came in handy. I try to hydrate every 20 minutes during my long runs.

My post run recovery meal this morning was 3 egg whites, 1 egg yolk, English muffin and 1 tablespoon of creamy peanut butter. (I actually prefer crunchy but there wasn't any in the house).

As part of my training program this year, I want to monitor my weight because I have added about 5 pounds over the last 6 months. Admittedly, I have gotten 'sloppy' with my eating habits so now is the time to focus on eating healthier to ensure I am fueling my body properly. Let's see how this part of the training goes!

Tomorrow (Sunday) is a rest day but I do plan to get to the gym to continue with my strength training. I had really slacked off on my strength training so I am consciously making the effort to stay on top of it throughout this marathon training program.

So… all in all, I think I had a good kick-off for my training for this year's Marine Corps Marathon!

Safe Running!
John

Let the Training Begin!

It is hard to believe that my 16-week training program for the Marine Corps Marathon begins tomorrow! I know how quickly the time is going to fly by remembering back to last year when I trained for the Philadelphia Marathon. I feel so much stronger and confident this year. It's amazing what a difference 1 year can make- especially when I continue to see progress with my endurance and speed.

One of the best things I did last year was to run with the Bucks County Road Runners, a local running group in my area. There was a Winter Series of about 10 races with varying distances ranging from 3.1 to 13.1 miles through Tyler State Park which has some very challenging hills! Running Tyler gave me the confidence to tackle the hills that are in my own local community and housing development. Running with a couple hundred fellow runners each Sunday through the winter in all types of conditions was a great experience!

So, here I am on the eve of my training program feeling pretty relaxed knowing that I will definitely be challenged along the way but know that I have the stamina and determination to stay committed and focused. October 28 will be here soon enough and I will be Ready!!

Best wishes to all of you out there who are also starting their training programs for the fall lineup of Marathons!

Happy and Safe Training!
John

July 4 Revolutionary Run 10K

Another holiday…. another race… and another PR! This year I participated in the 10K Revolutionary Run in Washington Crossing, PA on the 4^th of July. It was a challenging day due to the weather conditions – about 74 degrees and humid at race time (8:30am). I definitely took advantage of all of the water and Gatorade stations to keep myself hydrated and managed to achieve a new PR for a 10K: 52:36. That's an 8:28 minute mile so I was very pleased to be able to come in under 8:30 (just by a nose hair!). Overall, I placed 222^nd out of 599 runners. And, I placed 43^rd out of 94 runners in my age group (50-59).

Next up is the Chicago Rock 'n' Roll Half Marathon on July 22^nd!

Safe Running Folks!
John

June Highlights

Reflecting on my running accomplishments each month is yet another way for me to stay motivated and inspire me to set new goals. When I look back at June, although I intentionally reduced my total mileage, I ran 5 races (2 5K's, 5 miler, 6 miler and a half marathon) and managed to achieve 2 new PRs (40:40 for a 5 Miler and 49:40 for a 6 Miler). Additionally, I placed in the Top 10 in my age group for 2 of the races, including placing 2^nd in my age group for a Half Marathon!

June was a challenge for me. I was recovering from a strained right hamstring that I injured while almost wiping out during a morning run but I stuck with it. Knowing that I had to pull back and let my body heal, I added more rest days to my schedule and I am feeling much stronger now that the healing process is over. Also, it gave me the opportunity to add strength training to my circuit which I had neglected for too many months!

Now that June is over, I will get serious about my marathon training! My 16-week program begins one week from today on July 9. This will prepare me for the Marine Corps Marathon on October 28. I haven't targeted a finish time yet but I am certain I will blast away my 4:23:46 finish in last year's Philadelphia Marathon. Based on my improved performance this past winter and spring, I am confident that I will be able to shave off at least 20 minutes on my total time. Although, it would be really sweet if I was able to come in with a sub-4 hour finish!

As I begin to prepare for my 2^nd marathon race, it still amazes me when I reflect on my accomplishments over the past 4 years. Never understanding the potential that I had hidden deep inside me, I feel truly blessed that I was able to build the self-confidence to believe in myself and go after something that I only dreamed of in the past. Making those dreams reality takes commitment, focus, stamina and confidence!

Fun Running!
John