I came home this morning from an early run (6:50am) and as I walked in the house I heard the boys already awake and chatting. Ethan is usually an an early riser, but it seemed odd to hear the murmurs of conversation at such an hour so I curiously walked up stairs to say good morning. When I opened the door to Ethan and Elias’ room I found all 3 of them sprawled out on the floor with their pillow or their bed comforters quietly chatting and seemingly just enjoying each others’ morning company. As most know, I am not given to too much emotion, but the scene really struck me as very cool and one to be remembered.
As a kid I always wanted a brother. As a young husband considering being a father I really wanted a boy. I cried when Jackson was born, not just because he was my first kid, but in large part because I had accomplished having a son. With Ethan we found out in advance that we were having a boy and I showed the ultrasound pic of his penis all over my workplace, carried it with me for days and then placed it prominently in a frame in my office… My dreams of having boys and them having each other were being realized. To top God’s goodness and sense of perfection off, our 3rd and not quite planned son, Elias, was born on my birthday.
The last two years we have been blessed with incredible adventures and travels and I honestly believe it has brought the boys closer together as friends. They have shared some very close quarters together in our travel trailer and often woke each other up to chat. So this morning it was just really cool for me to see them instinctively yearn to be with each other talking in the morning. Jackson leaving his room to join the others. Ethan crawling out of the top bunk to join the other two on the floor. The small morning, sprawling, lazy huddle on the bedroom floor. I think that moment really captures the fact that you don’t need 1000’s of square feet to have a family.
[ryan]
Here are my starting point suggestions for running, making the assumptions that you are just starting out. (Most all of this is stolen & revamped from various people & places). Bottom line = If you want to run/fast walk 13 miles by Dec. 5, 2010, you can absolutely do it if you will commit to 2-3 short workouts + 1 long work out each week.
Basic Pointers
- Start slow – Don’t get discouraged with your first few weeks… they are hard for everyone when they begin.
- Set reasonable goal - If this is your 1st attempt at 13 miles, aim for 10-12 minutes for each mile.
- Start with 30 min. of fast paced walking 3-4 days each week for 2 weeks. Initially it is ALL about getting out there
- Drink lots of water – Every day, especially the night before your workout, sip it gradually during your workout to avoid a bloated feeling.
- Then move to doing 30 min. alternating 5 min easy jog then 5 min. fast walk – 3-4 days each week for 2-3 weeks
- Progress to 30 min of easy jog for 30 min – 3-4 days per week.
- Somewhere between weeks 6-8 add in 1 longer day of walking/jogging. You want to increase this each week so that you can do 90-120 continuous minutes 2 weeks before your race date.
- Use a running plan calculator if you would like to get a more detailed running plans. Here are two GREAT websites and running plans. Definitely worth the reading time:
- Runners World / Running plan tool - check it out as it is easy to use and easy to follow.
- Hal Higdon’s Marathon Training Plan
By the end of the 6-9 week period you will be able to do a 5k in 30ish min. Here is a link that has a similar plan
This is a solid article has some basic & useful tips for getting started on running.
General Pointers
- Visit a running specific store and spend about $100 on a professional fitted pair of shoes. This makes a huge difference on how your knees, hips, back feel. For FREE they will analyze what type of shoe will work best for you. I highly recommend www.ROADRUNNERSPORTS.com for their VIP club which allows you to take back shoes within the first 6 weeks if they don’t feel great and get a full refund towards a different pair. Plus they have great analysis, selection and prices.
- Find an eating plan to go with the exercise if weight loss is a goal. — too many people think that lbs. will come of quick just by running or biking (I was one of those). Even basic modifications with diet can really make a difference when you add in 3-5x each week of exercise.
- I have always found having a training partner is a very motivational tool. Recruit someone who will do your target race with you and work out with them 1x each week for accountability, motivation and inspiration.
Are you ready to get in shape, drop 10-20lbs and run your first HALF Marathon (13 miles) before this Christmas?
I am offering FREE training for anyone in the Mesa/Gilbert (AZ) area who wants to learn how to run, start eating better and support a great cause. It doesn’t matter that you haven’t run more than a mile in years. I can get you to these goals PLUS there is no easier way than to start training with a group of positive and supportive people reaching for the same goals.
My motivation is simple. I help lead a team that is running the in the Las Vegas Marathon & 1/2 Marathon on Dec. 5. and I want you to join. The team is called TeamXXXchurch. We exist to raise awareness about the true addictive and destructive nature of pornography and as we run we raise support to further the ministries of XXXchurch.com
Want more details? click here.
We’ve been lazy on here… we admit it. The sun has FINALLY been peeking through the constant dripping layers of gray so we’ve been doing our best to capture those moments. Although there weren’t many/any of those orange moments for the 4th of July. In fact, Seattlites are so pessimistic about the weather that everyone of them were predicting a wet day… and they got what they asked for. But in keeping with the spirit of this damp, cold place we didn’t let the drizzle inhibit us from lighting off bottle rockets, missiles, black-cats, sparklers and other minor-explosives with our cousins. My favorite long sleeve shirt even came up with a burn hole but we were so busy having fun I couldn’t even stop to mourn.
This week marks less than 4 weeks until we are back in Mesa. We are off to Whistler, B.C (also known as the best place in Canada) for what has now become the annual birthday mountain bike mecca extravaganza. Don’t expect any updates until the fun has completely settled. Rich & Julie Nichol and Jason & Elizabeth Shafer are running from their locations in hell to experience heaven with us. Of course, pics on these things to follow soon.