9 Weeks to Go! - No time to slouch.

I finished Heavy, but not without cost. . . my feet. I've since had to adjust what boots I will wear for Selection. As for my prep work, I am running consistently under 40 min for 5 miles. I am rucking right at 15:00 per mile, and my push-ups and sit-ups are in check. From this point on, it's all about improving everything , and standardizing my approach.

Two days before Heavy - It's all I can do not to train harder.

Heavy is two days away and I want to train more. I'm in good shape. I have to trust the training Ive put in. I have foot care and everything else taken care of. Tuff Foot, new skin, and super glue are wonderful foot care items.I'll report in after.

Week 18 - Day 2 / 16 Weeks To Go : Plan the Work, Work the Plan.

Current weight: 209 lbs (-21 lbs since 1st post, -30 lbs since January)
4 Mile Run: 31 Minutes ( 7:55 per mile)
Push Ups - 60 in 75 seconds.
Sit Ups - 70 in 2 minutes.
10 Mile ruck pace - 14:30 per mile.

(I eventually have to do these all in the same day).

I continue to work the plan, and the results are coming, slowly, but coming. I have not seen 209 lbs in 7 years. It feels good. The key has been working the plan, both exercise and nutrition. I'm starting to focus more on the push-ups and sit-ups now that my running is coming along. The continual decrease in weight has helped my running exponentially.  Physically I feel great. My feet need more work, which only comes through rucking, and good foot gear. If I can keep my feet healthy I'll be good to go.

When I arrive at Heavy and Selection I'll feel like I have already won. Both of these events have given me the focus to train and get in better shape. Mentally, I am ready for Heavy. I thrive on the team aspect. I do best when I'm helping others finish. Having had a brief encounter with Selection helps, but it's not the same. My mind is my greatest challenge. I watch the GORUCK videos for doses of reality and inspiration.

Week 16 - Day 1 : Entertainment Is Overrated.

I haven't been posting because there hasn't been much going on except I continue to train. I have been consistent in my training. I continue to loose weight. This is the week I push my speed work up a 1/2 mile. My running is going well. I'm holding a 7:45-48 pace for three miles. The reality is once I conquer the 5 mile requirement, I still need to ruck 12 miles. I did 7 miles at a 14:30 pace this past Saturday. It was a good clip.

There was a Pitt challenge this past weekend. It felt strange not being there. I miss my friends, and the opportunity to make new ones. Heavy will surely provide that opportunity :)

I'm also realizing that entertainment is not necessary to my training, music and such. The only entertainment I really enjoy now is company and a new running route.

Week 14 - Day 4 : Status Report

Current Weight - 215 lbs.
Current 3 Mile - 23 minutes.
Push-Ups - 60
Sit-Ups - 70
12 Mile Ruck - 3:20

Could I pass Selection standards today . . .nope. I need to get to five miles in under 40 minutes. My goal is pass Selection Standards by July 11th, Pittsburgh Heavy, then take the following 12 weeks until Selection to better improve myself and lose another 15 lbs. I would like to be at 190 lbs by Selection. Stay Tuned.

Week 12 - Day 5 : Becoming the Bear

My mantra has been " Kill the Bear", but today I felt like I was becoming the bear. Today I ran my best three mile, 23:36. I chose the flattest route possible in Western PA, and set my pace. The first mile is always my worst, so I never evaluate my run on that. The Second mile was good, and my third was fine, but I admit it was a struggle. I finished 1.5 miles from home, so jogged home at a nice pace. I weighed in at 216.5 lbs before the run.  The lightest I've been in some time. I'm fine with bear image for now, but I need to become more deer like. Not many guys that I know of finish Selection weighing over 200 lbs. RFP.

Week 10 - Day 7 : The First Trimester Is Finished

I've just finished my first 11 week trimester in route to Selection. I finished this trimester by running the Pittsburgh 1/2 marathon. I didn't run for a time, but to finish. The goal was to run and finish without feeling trashed. Why? Because mentally I needed to finish well so that as I amp up my speed work I'm able to tell myself  " You can do this, you just finished a 1/2 marathon, and felt good." Don't discount the mental games you have to play to get your mind right. I often watch clips from the movie "The Edge", " What one man can do, another can do." And, " I'm going to kill the bear." "Killing the Bear" has become my mantra for completing Selection, or any challenge. Today was a type of bear. More like a Koala bear, but have you ever seen one of those things angry? The next trimester will end with GORUCK Heavy here in Pitt. I'm expecting a Grizzly experience.

Week 10 - Day 3 : The Gift of Tang Soo Do

Last month I began studying Tang Soo Do at River Valley in Ambridge, PA. My two children study there as well.  I have been super impressed with the degree and balance of professionalism, intensity, and the encouragement of family involvement. I started taking classes because my 13 year old daughter asked me to, and well, if your daughter wants you around, you figure a way to be around.

I have enjoyed the training and it has began to reconnect many of the synapses I created during my wrestling years. It has also revealed that my hip flexors are not as flexible as they could be. At the same time, they are becoming more flexible because of the required kicks and movements. This will greatly help as I am destined to do many flutter kicks at Heavy and Selection.

Week 10 - Day 1 : Fly Like An Eagle

Sorry for not posting more. At the end of this week I'll be 23 weeks out from Selection. I'm under 220lbs, right about 216. My goal was 215 by this point, so I'm not too disappointed.  I ran 8 miles yesterday and felt fine, although my pace biker got a bit tired going up Mudlick Hollow. I don't blame him, I did too.

This Sunday will be my first test, the Pitt 1/2 marathon. I'm not going for a certain time, just putting in the miles. To me, it's just another training run.  The next goal after this will be GORUCK Heavy in Pitt. The goal there is to be at 200lbs and running as close to as possible to my 5 mile goal, and rucking 12 under 2:30.
After this weekend I'll amp up the speed work and ruck weight to help make that happen.

I have found having intermediate goals helpful to keeping Selection in sight. It's so easy to have a long-range goal and assume you have time because it's 5 months away, but in the words of Steve Miller, " Time keeps on slipp'n".

Week 8 - Day 6 : Are You Content In The Upper Room?

It's Holy week. That may mean a lot for you, or it may mean very little. There is still a lesson to be learned. If you want to experience redemption, restoration,or transformation of any significant kind its going to require suffering.  The human race is always running from suffering. Who wouldn't? Jesus surely wasn't a fan of it, but he understood the greater good demanded it.

I'm all for avoiding suffering, but if we chose to be content in the upper room, we'll never experience resurrection. The upper room is cozy. There's a foot washing, a meal, and a betrayal. Yes, a betrayal. I betray myself all the time by choosing to stay in the upper room ( sleep in, eat another snack, skip a workout).  If you want to experience resurrection, you have to go through Gethsemane. This applies to just about every area of my life so far; financial, spiritual, physical, relational, and emotional.

In the words of Todd Rundgren, " If there's a short cut, Id'a found it, but there's no easy way around it."

This weekend I'm thinking of Selection as a type of Good Friday. Pain for a greater good.

All is Grace.

Week 8 - Day 1: Just Put One Foot In Front Of The Other

I put in a 9 mile run yesterday. It was hard. I didn't go for time, just the mileage.  I started out exhausted. I was up at 3:30 AM with stuff on my mind, then had my usual Sunday duties, plus food prep for our meal ministry. I sacked out for an hour, then got up and made myself run. Thankfully, my son Zane came along, and I was given a free bottle of water from a party cleaning up after a picnic. I felt much better for the last 4 miles, almost all downhill.

This morning was total body cardio. I either have another workout or run this afternoon.

My weight this morning was 217.5. lbs. Now down 21 lbs.

I just have to keep putting one foot in front of the other.

Week 7, Day 5: How Do You Eat A Bear? One Mile At A Time.

So, I have 26 weeks to go till Selection, 13 weeks till Heavy, and 3 weeks till the 1/2 marathon. Today I did my interval workout at 3 miles with a 20 second recovery between each mile. My average pace for each mile was 7:51. This was a huge morale boost for me. Tomorrow I'll do my long run of 9 miles early in the morning. Honestly, I can't wait. I feel like I have gained both physical and mental momentum. Next week my goal is to do 3 miles under 24 minutes without the rest.

Since January I have lost 20lbs. I started at 238lbs, and I'm now down to 218lbs. My goal for Heavy is to be at 200 lbs. My hope is that as I lose the weight my speed will continue to increase as it has these past three months.

I have not had any joint pain recently, which is also a huge boost. I took some time off in February because I was running too far and too fast for my weight at the time. I did P90X3 instead, which kept me moving. I modified some of the moves so the impact would be less. I am also using a pre-workout supplement called EnE from Beachbody. It's the real deal.

I am going to celebrate my goal, but not with the usual reward of bad food that I usually rationalize for having worked out. I'm not talented enough to do that. Instead, I'll just blog about it.

( I couldn't find a picture of someone eating a bear. I could only find a picture of Bear Grylls eating a dead Zebra)

Week 6: Days 1-4 - Relentless Forward Progress

This has been my motto for the past 3 years. This morning I went for a run that I didn't feel like running. I even stopped, looked at the sky, and said "Forget This", and then said "I'm not quitting". That's when I knew my mind was right.

It's easy to quit. Everyone does it, but I can't afford to. I'm not that talented. I have to keep going. I can rationalize that Selection is 7 months away, but reality is, it's only 7 months away. Every day I have to increase my capacity for adversity, because that's all Selection is, adversity.

Tomorrow, I wake up, and do it again.

Week 5 . . . All Week : There is no off season ,or vacation from Selection.

While I have not posted this week, it doesn't mean I haven't been active. I was on a cruise for the week. Cruises are floating buffets. All you do is sit around and eat. Food is accessible and free at every corner.  This cruise however was sponsored by Beachbody, and we worked out at least once, if not twice a day. Shaun T and Tony Horton put us through the paces. I think I actually maintained, if not lost weight this week. I will be posting regularly again starting Monday.

Week 4 - Day 6 : RUCK of Ages

6AM - Went out for roughly a 6 mile ruck with my posse. We had some good conversation, and the weather was great for the stroll. Good things. Good things.

Week 4 - Day . . . . . " What one man can do, another can do . . "

Instead of boring you with endless updates, I thought I would blog when something strikes me or I make an advancement in my training.

This past week I ran my best 4 miles at 8:20 a mile at 225 lbs. During my run I felt strong. I began to think about the Paul Bunyan-like stature we've given Cadre at GORUCK, and then I remembered what a friend and retired Recon Marine told me ( this guy was top of his class in 13 of the schools he attended), " They're just men. If they did it, so can you. Yes, it's physical, and it's mental."

I began to think of the movie "The Edge" and Anthony Hopkins telling a scared Alec Baldwin, " Repeat after me, What one man can do, another can do, again, again, . . I'm going to kill the bear, again . . "  I repeated this very phrase for the last mile of my run. It was my best mile.

Week 3: Days 3 - 6 : Getting It Done

Nothing spectacular to report. I spent the week getting it done. The legs are feeling good. I'm getting stronger and a bit faster. It's all a matter of perseverance.

Week 3 - Day 2 : A Long Obedience In The Same Direction

The picture on the left is of Tim Erwin, the only finisher from class 007. He was the best of us that weekend, and has become a great encourager to me. This picture reminds me that Selection can't be prepared for in a couple of weeks, or months, but over several months. It takes a long obedience. Something that most of us just don't understand unless forced to.

This morning I did my MMX workout, and I'm about to do my sit-ups for the day. Later tonight I have a 4 mile run in which I'll train for speed.  Keep on truck'n.

Week 3 - Day 1: The Sub 8 Minute Mile Is My White Whale

At 228  lbs, the 8 minute mile is elusive. Not because my legs aren't willing to run or lungs and heart can't handle it. It's my weight. Guys who weigh this much just don't run that fast.

I'm running right about 8:15 at this point for 3 miles. Running sub 8's for 5 mile is not impossible, given I lose the weight, when I lose the weight.

I did P90X3 Decelerator at 7:45 AM this morning, and then 100 push-ups after I ran the 3 miles.

Week 2 - Days 5 and 6 - I like Running, Running is My Favorite

" I like running, running is my favorite " - said no one . . . . .
I don't hate running, but running is not my favorite. It serves a purpose. After doing my P90X3 workout in the monring,  I ran Friday for three miles in the afternoon, trying to run at 180 steps a minute. My stride was shorter, and my turnover was faster. I was able to complete three miles at just about 8 minutes a mile. The primary issues holding me back from cracking the 8 minute mile is weight. I have to loose the weight. Guys who weight 225 just don't run 8 minute miles for 5 miles.

Saturday I rucked for about 7 miles with 40 lbs. I had some shin splits for the first 2.5 miles. Not expected. Probably over training a bit, or just too heavy. They warmed up after mile 3.

I'm taking today off from all exercise. I have exercised for 14 days straight in some form or another. Time for a rest.

Week 2 - Day 4 - Yoga Serves A Purpose

" Yoga is stupid, right, but it serves a higher purpose." - said no one in my house.

While I initially think yoga is a waist of time, it truly stretches me out and really helps my running and rucking. Don't skip the yoga. The Army does it.

Week 2 - Day 3 : Push-Ups Serve A Higher Purpose

" Push-Ups are stupid, right, . . . but they serve a higher purpose." 
 Jason McCarthy
 Founder of GORUCK

This afternoon Joline and I have our push-up and pull-up challenge. We won't be doing them to fail, but we'll pick a number and see if we can maintain that number through each evolution within 30 minutes.

I must admit, the eating has gotten easier, but man I'm jones'n for sweets. I want to just say " I'll be better tomorrow", but I know I'll use that same excuse tomorrow for the next day.

4:30PM - Joline and I did 30 minutes of nothing but push-ups, pull-ups, and military lifts without rest. It felt great . . . at the time.

Week 2 - Day 2 : "Marching Forth" on March 4th.

Starting Weight: 230 / Today's Weight: 226 ( -4 lbs)

7:45 AM - Started the day with cardio and plyo. It was not easy, good, but not easy.

Food has been remarkably easier than I expected. The 21 Day fix plan and containers make it so easy to figure out food.

I have 100 sit-ups to do before lunch, and another 3 mile run in the afternoon.

Week 2 - Day 1 : Being Consistent Is Not Easy

7:45 AM - I admit that I was not thrilled to workout, but it had to be done. P90X decelerator was not easy, but it got done.

1:00 PM - 100 push-ups in 4 sets of 25 with 90 second break in between got done without much trouble.

4:30 PM - 3 mile run was not my best, but it got done in the 15 degree weather.

Do not discount being consistent, even if the workout was not optimal.

BTW, I am really liking the 21 meal program I'm on. It's not a diet. It's 21 days of learning what to eat and how much of it to eat. I'm eating to live, not living to eat. A big paradigm shift for me.

Week 1 - Day 7 : Rest Is Essential And Yoga Can Be Relaxing.

2:55 PM -  Sunday's are a work day for me. As a pastor I'm either preaching or teaching. My day starts at 6:00 AM and ends about 1:00 PM unless I have a meeting. I usually crash afterwards on the couch.  Later tonight Joline and I will do yoga before the Oscars.

The day after the 10 mile ruck I still feel good. My legs feel good and I'm ready for my morning run tomorrow.

GORUCK Selection - Don't question my sanity. It's already in question.

Week 1 / Day 6 - RUCK steady.

5:00 AM - With my amigos, Garry Hall, Denni V, and Jayme Tatko, we set out at 5:00 AM to put in a 10 mile ruck. My pack was at 40 lbs. Our goal was 15 minute miles for 10 miles, 2.5 hours. We hit our goal.

We had substantial elevation changes ( We're in Western, PA), but made up for it by jogging down hill when we could. Gary and Denni set a good pace and became my rabbits. Over the course of the last two miles we would jog two phone polls, then walk two phone polls to make up for the time lost on climbing.

I came away with only one small blister on the ball of my right foot; a major change from longer rucks I've done where I had major foot issues. Martin Williams turned me on to sock liners, which did the trick. Also my Rocky S2Vs are now broken in and feel like slippers as much as combat boots can.

I have some push-ups to do later, but chores are calling my name.

I'm also starting a 21 day meal training program to teach me to eat better sized portions and better food. This is not a diet, it's a training program for better eating. You can't forget about the fuel.

Week 1 / Day 5 - Vetus Bellator (Old Warrior)

I'm an old warrior. I'm not the three sport, Hall of Fame, Marine Corps distinguished High School Athlete that I was 25+ years ago. In many ways I'm better. My capacity for adversity has increased over the years. I know when to push, and when not to. I still love patches. In high school it was for my letter jacket. Now it's for my TAC hat. For Christmas my daughter gave me a nice box to put all my patches in. When I need some motivation I open it and look at them, then I remember I do have it within me to finish. The greatest enemy of getting older is rationalization. I hear people say "I'm just too old for that", and I think " Who says so?". We do. We tell ourselves what our limits are. Sure, there may be limits, but why should we predetermine them?

Here was my day.

7:45 AM - 30 minutes straight of cardio with weights. Good Stuff. ( BTW, Tony Horton is over 50 and can kick my butt. I would love to see him do a GORUCK. Not because I don't think he can do it, but just because I think he would have fun.)

5:00 PM - 4 Mile Run with my son Zane on the pace bike. I love that he comes out with me. He talks non-stop and keeps me preoccupied. It's turning into our time. Pretty cool.

6:30 PM - 100 push-ups ( 4 sets of 25. The goal is to do 2 sets of 50 by Heavy, and then a straight 100 by Selection).

Week 1 / Day 4 : Resting Does Not Mean Being Passive

7:45 AM - This morning was my rest day from running or rucking, but I did 30 minutes of Pilates and still have 100 sit-ups to do. I have a 4 mile run tomorrow, and a 10 mile ruck Saturday in addition to my P90X workouts. It's natural for people doing P90X workouts to skip Yoga or Pilates.  I have found them to be very helpful for my hip flexors and lower back. I have noticed my hips popping, which is usually an indication that they're out of alignment (due to running on roads). I'm making a call today to get adjusted. I'm not against rest, trust me, but it doesn't always have to be a lethargic rest either. My only true rest day (physically) is Sunday.

Week 1, Day 3 / Killing Two Birds With One Stone

Starting weight: 230 lbs. Today's Weight: 228 lbs. (- 2 lbs)

6:40 AM - Finished the ruck. It was refreshing given I've run the last two days for the first time in months. I decided to bring the dogs along. They haven't gotten a walk that long since winter started. They're pretty happy right now.

I like rucking in the winter. It was peaceful. I would like to say I feel God's pleasure when I run, but as my friend says, " I actually feel His disdain."

7:45 AM -  P90X3 Accelerator is not my favorite workout; a lot of plank work. But, it's pretty good if you have to get used to push-ups and bear crawls.

U.S. Navy Seal David Goggins: "No Limits"

Perspective!

Adapt, Modify, and Overcome

5:30 AM - I didn't expect to wake up with a tweak in my lower back, but there it was. I started moving around like the Hunchback of Notre Dame. I adjusted my expectations for the day. Made some coffee and prepared some work.

7:45 AM - My exercise routine for the day started with 30 minutes of active stretching once my back limbered up a bit. The active stretching was just the ticket. My plan is to go for a 3 mile run after work, and move my one hour ruck to tomorrow morning. I did four sets of 25 push-ups yesterday and plan to do the same with sit-ups today.

4:30 PM - 3 mile run with my pace biker, Zane. Running in the winter with a head wind is no fun. Getting the run done with my son setting the pace was the best. Relentless Forward Progress.

Blogs Don't Kill Bears, Running Does.

6:35 AM - The idea of running, and the actual execution of running are two different things. You might blog a mean game, but actually showing up to run is different. I completed my first 3 mile run in several months. It went very well. No stopping. Good Pace (for me). And the first sense of accomplishment. I didn't time it because the goal was just to keep going. Next workout is at 7:45 AM.

7:45 AM - Isometrics . . . are not fun after running. They are hard. 30 minutes of 45 second holds. Wow.

Breakfast - Vanilla Shakeology with a bit of peanut butter and a banana.

The Selection Chronicles

As of tomorrow, I have 33 weeks until GORUCK Selection. My plan is to post my daily workouts, nutrition, weight, and progress. You would think having done 4 GORUCK events, and one attempt at Selection already would help, but I am considering myself starting at ground zero. I'm following  Bert Kuntz basic approach to preparation, and gleaning wisdom from a book Selection finisher Tim Erwin sent me. Like Dan said, why talk to anyone else other than those who have finished.

Each week I will be running on M,W,F, and rucking T,S. My off days will be TH,SN. In addition to these, I will be cross training 5 days a week, and alternating push-ups and sit-ups at lunch each day. So, 5 days a week I will be training 3 times a day, with one long ruck on the 6th day. My cross training will be primarily comprised of Beachbody workouts ( P90X3, T25, Insanity, etc). My nutrition will include Shakeology in the morning and afternoon, and follow the basic nutrition guides provided by BB.

Currently, I'm just under six feet tall, and weigh 230. I can do 62 push-ups in 2 minutes, and 65 sit-ups in 2 minutes. My average mile pace is right around 9 minutes for 3 miles. My ruck pace for 7 miles is currently 16ish minutes. Given that I'm preparing in Western, PA should help because there's not a straight flat road to be found.

I divided the 33 weeks into three 11 week periods, each with an event at the end ( 1/2 marathon, Heavy, Selection). Each of the 11 week periods I'll be following a 1/2 marathon training program starting at novice and working up to intermediate, including rucking ( I keep hearing do more rucking).  My immediate goal is to prepare for the 1/2 marathon (May 4th), with the goal of loosing the first 20 lbs, and dropping my mile pace to 8:30.  My intermediate goal is sub 200 lbs,  and running as close to 8 minute miles as possible for Heavy (July 11th). My Selection goals is to be at 190 lbs and  be able to exceed all PT standards (October 10th).

The adventure begins in 5 hours. It's time to kill the bear.