What is your occupation and how do you fit running into your schedule?

I work for the State of Arkansas as the State Fire Service Coordinator, basically an office job, 7:00 to 3:30. I normally run at 4:00 am - 4:30 am in the morning on weekdays. Normal weekday run (Monday, Wed., Thurs.) is 5-6 miles on neighborhood streets. I love to run in the early morning dark or right at sunrise. We are fortunate to have a high school about a half mile from the house, so on Tuesday mornings I run to the track and do a track workout (in the dark), for an hour or so. I do long runs on Saturday mornings, very early, so that Rhonda and I have most of the day together. Sundays we go to the gym and I row for 45 minutes to an hour, along with some weight work. As part of my job, I travel occasionally and spend the night out of town several nights a year. I love early morning runs in a new city. Hot Springs and Fayetteville are two of my favorites in Arkansas."

Do you eat a certain way because you run? What is your daily diet?

"Cooking and eating is something that Rhonda and I do together, we love food, and love to cook together. However we have come to recognize that food is fuel and it is important to know what you are eating. As part of our weight loss lifestyle change, we never really cut out any particular food items; we did realize that some things (cake, candy, chips, etc.) didn’t really contribute a lot nutritionally, so they needed to be limited. We are not particularly “clean” eaters, but we do try to follow the five servings of fruits and veggies daily rule and limit processed junk. We are a lot pickier about the restaurants we eat at, no fast food. Our restaurants of choice are mostly local places that serve real food and reasonable portions.

When I was first learning about caloric content, and figuring out what I had been eating, I was amazed to learn how many calories I had been drinking! Milk, cokes, juice, etc all added up!! The result of that is that I rarely drink calories, the exception being Recoverite after long runs. My other favorite post long run snack is a banana and PB on Ritz crackers. Post race meals involve cheeseburgers or Pizza!!

Breakfast on weekdays (after my run) is two eggs, bacon and rye toast. On long runs or race days, I eat 1 piece of rye bread, peanut butter and jelly about an hour before I run. I usually carry leftovers to work for lunch, about 500-600 calories, including two veggies and some sort of fruit (usually a banana!)

In the summer we grill most of the time. For supper, pork chops, various cuts of beef and chicken or fish once a week or so, again along with a baked sweet potato and other veggies.  In the winter, we tend to eat a lot of soup, often with cornbread or buttered toasted bread of some sort. Chili, beef and barley soup, vegetable beef soup and split pea soup are some of the favorites. We also are fond of lasagna, pizza and Mexican food and eat those occasionally; homemade of course, we get to control what’s in it! Not your traditional diet foods, but things we enjoy and can live with, in moderation.

My favorite night before, pre race, pre long run meal is some sort of grilled protein and a baked sweet potato. During runs, I like Huma gels and Honey Stinger waffles. I use Nuun in my water bottle for electrolyte replacement. For snacks I like cottage cheese and fruit, most often blueberries and strawberries, I also like canned peaches or applesauce. I almost always eat popcorn as an evening snack.

Since Christmas 2013, I have lost about 100 lbs, and have maintained the same weight (167, high was 26 something) since March of 2015.

During my weight loss period, a lot of folks said things like “you run so much, that’s why you lost weight” I always like to point out, I lost half the weight before I ever began to run, weight is all about the food!

Eating should be enjoyable, but we need to know what we are eating. I think folks should know, it only takes awareness and a few changes to make a big difference."

What is your most memorable run?

"Probably the first time I ran over 15 miles. At the time, I had been strictly running alone; I didn’t really know what I was doing as far as in-run nutrition, hydration, etc. I had done some reading and some internet browsing but was having a hard time putting it all together, had been really struggling to get much into the double digits. One Saturday morning early I was out doing my long run, no particular mileage goal other than over 10, and as the miles ticked off, I just felt better and better. I had brought some run nutrition (gel and a granola bar) I was feeling good, went by the 10 mile turnaround point, then 12, then 14! I ended up doing almost 16 miles and it just felt amazing!! I ran the last couple of miles grinning like an idiot just thinking “I just ran 15 miles” truly awesome!! To steal someone else’s words (I can’t remember who), “there is magic in the misery!!” I still occasionally think about that run, and still grin like a fool!

Another very memorable run was Spa City 5k last year, I ran it with Rhonda, and her goal was to run the entire race, no walk breaks. It was also the first race I stayed with her the whole race, it was very cool to see her push hard, overcome the pain and then meet her goals and cross the finish line."

First Marathon & First 50k

What is it about running that keeps you motivated to keep going?

"That’s a tough question! I think it is knowing how many years I wasted not being active and taking care of myself. I am very committed to my marriage and my wife, and I don’t want her to spend some number of years taking care of me in bad health. Together, we have made it through a lot of challenges over the past 30 years, I want us both to be able to enjoy all of the years we have left!

Through running, I also meet people who have many more obstacles than me who keep running and trying, I feel like it would be a shame for me not to keep going. During 3B26 this year, while running with you, I saw a man who had obviously suffered a stroke at some point; he was wearing gray sweats and a race bib, and walking with purpose (and some difficulty)! I later saw him near the finish line, although I didn’t get to see him cross. It was very inspirational. There is no telling the pain he went through to train and then walk the 26.2, I have no excuse.

I also truly love the run, particularly long, solitary runs. I have done a lot of trail running the past year, and love being out in the woods, alone. What a wonderful world we live in, not everybody gets to do what we do!"

Anything else you want to share?

Just that whether it is running, fitness classes or sports, keep moving!  For runners specifically, don’t focus on time or pace. A lot of slower runners will apologize for being slow, I feel that pace is fairly unimportant, it is effort that counts. If you are working hard and giving your best on any given day, that’s all you can do, be proud! I will never run a 6 minute mile, I will, however, run many more miles at 100%,( I hope) you can’t do more than that! Pre said “to give less than your best is to sacrifice the gift” when I start slacking, I try to remember that."

Thanks again to Blonde Country Runner for letting us share this.  Head on over and check her out.