Training at Marymoor Park

http://connect.garmin.com/activity/168108548
Here is the training run I completed today. It felt good, I did not have the same problem with cramps that I have been dealing with in past long runs. This run I stopped every 15-20 minutes to stretch my IT band and calf, well worth the time. Prior to today I was not confident that I would be able to complete the Vancouver marathon. I believe that I will be able to cover the distance, just not sure how fast. I would never have thought that I would be running in a marathon but life has a way of putting things in front of us. In my case it was my brother's diagnosis of leukemia which lead me to Team in Training. I am running for a cure for leukemia and other blood cancers. You can go to my fundraising page to contribute: http://pages.teamintraining.org/wa/vancouvr12/jmcgowau5t

Thanks,
Jack McGowan

Training continues

May 6th will be here before I know it. I am doing my best to prepare for the Vancouver Marathon. I am completing the marathon as part of an effort to raise money for cancer research. I appreciate your support and hope that you are able to help me reach my fundraising goal. I am doing this in honor of my brother Charles who has leukemia.
Thanks,

Jack McGowan

3/26/2012

Today I completed my P90X2 workout and completed a mile on the treadmill. In the afternoon I went to the pool and completed 30 laps there. I am getting back into training mode.

March Update

I wanted to update my blog, it has been a while since I last wrote something. I was not successful in meeting my fundraising goal to participate in the 2012 Lavaman Triathlon. I was deeply disappointed that I did not achieve the fundraising minimum, I spoke with my brother Charles and let him know that I was not going to meet the goal and I was going to withdraw from the Lavaman and shift my focus to another event and he agreed. At first I thought that I was going to participate in the Seattle to Portland bike ride, but that option was not available to me.  However the Vancouver marathon was an option. I decided to participate in the marathon based on my experience in the birch bay half-marathon. I finished the half-marathon in about 2hours and 30 minutes. When I crossed the finish line I felt like I had the energy to finish a complete marathon. The one thing holding me back was the pain I was experiencing in my calves and hip.
I have been training to complete the marathon by using P90X2 and cross training to increase my conditioning. Last week I ran a little over a half-marathon distance about 20 minutes faster than I completed the half-marathon, it looks like the conditioning is paying off.

Helping those with cancer

Today I received notification that I need to commit to the fundraising goal of $5,600 by January 18th.
Completing a triathlon and raising this much money is a big personal challenge for me--I've never completed anything like this before.  I am reaching out to you--my friends, family, and colleagues, to make a donation to support the Leukemia & Lymphoma Society as your way of showing support to those fighting blood cancers and to my training effort.

I wanted to post a couple of things for those of you who would like to donate:

If you wish your gift to be anonymous, be sure to check the "Add Comment & Edit Donation Privacy" section before you click "Donate Now."

I am running a half-marathon on February 19th, I will write your (or your loved one's) name on my T-shirt that I wear at the half-marathon in recognition of your support!

Most companies offer a matching gift for any donation you make. So make sure to go to your company's matching gift website to register your donation.

Your donation is tax-free (so the more you donate, the more tax deductions you get!)

Monday, 82 days to go . . .

Today I went swimming in the morning and in the afternoon, it was a good workout. I am working on improving the techniques that my swim coach taught me. The improvement in my swimming from September to now has been remarkable and I am growing in my confidence in my swimming. The attached video clip highlights a swimming method and I found the mental images in this system very helpful.

I would appreciate your support and look forward to meeting my fundraising goal.

Sunday, 83 days to go and I need your help to reach my goal.

I am writing this on Sunday after spending a wonderful day with my wife in Seattle on Saturday. However the weekend started on a more somber note. I attended a memorial service for a person who lost their life to cancer a few days ago. The memorial was tribute to a person whose life was cut short by cancer, I did not know the person who died but it was clear from those who spoke about his life, he was a terrific person who had a lot to offer the community and his loss will be felt not only by those who knew and loved him but the community at large as well.
I could not help but reflect on my own efforts to raise funds for cancer research and how in a small way I am contributing to making a world that could be cancer free someday. But it seems that my efforts have not been enough. I cannot do this alone, each person who reads my blog or Facebook page is a critical part of this fight. I need your help, I am asking that you consider how you might be able to help if you can donate $25 that would be great, $56 is 1% of my goal  so please consider contributing to help rid the world of cancer. Please tell your friends and family and let them know what they can do to help.
Thanks,
Jack McGowan

Thursday, 86 days to go

The diet is improving, for me it is essential that I log my food intake. I started using My Fitness Pal and simply knowing that I need to record what I am about to eat has helped me eat less and the scale is moving in the right direction again.
Yesterday I went swimming, first time in nearly a month. It felt good to swim again, I need to become less reliant on swimming aids such as fins and buoys.
I had a good run today, still a bit painful behind the knee but I think it is getting better. Looking forward to training with the team on Saturday.
My ultimate goal is to raise $5,600 for leukemia research in honor of my brother and in memory of my friend and all those who have lost their lives, please consider sponsoring my efforts by making a donation to the Leukemia Lymphoma Society.

88 days to go

Today was a good training day. I had a good ride on the bike felt strong and confident. I am feeling the pressure to increase my efforts on the training and fundraising fronts.

2012 Training Starts Today

Been dealing with a sore left knee for the past week, which has impacted my training schedule. I have 89 days remaining to complete my training and raise $5,600. Thanks to my friends and family I have raised $425, roughly  8% of my goal.
I have decided to switch my eating plan to the Bowflex eating plan which I intend to complete two rounds 6 weeks each which will take me to the triathlon. The time that I have is going to go very fast and I appreciate the support of my friends and family to help me in this effort. If you would please tell your friends about my effort and encourage them to support my effort to raise money for the Leukemia Lymphoma Society that will go a long way to help me meet my goal. My motivation for getting involved with Team in Training is my brother Charles who was diagnosed with a rare form of lymphoma. After I started this journey I learned that a friend passed away, so it is for them that I continue to press on. I also realized that in a way I am paying back the efforts of those who paved the way for the current treatment options. My understanding is that  the anti-body therapy used to treat my brother was funded by the Leukemia Lymphoma Society. So again thanks for your support and I look forward to meeting my goals with your help.


Thanks,

Jack

Expression of my wish for my friends and family

I heard this during Mass today and thought that this is a great expression of my wish for my friends and family.

. . .The LORD bless you and keep you!
The LORD let his face shine upon
you, and be gracious to you!
The LORD look upon you kindly and
give you peace! . . .

Nm 6:22-27

Happy 2012

Jack McGowan

Welcome to 2012

Today we start a new year. I want to wish everyone a happy new year. What are your hopes and dreams for 2012? Feel free to post them in the comment section. This last year I learned the value of sharing my goals with others, by sharing our goals with others we gain support and accountability from our friends.
I came across the following information in an article by Ben Kallen at http://findarticles.com/p/articles/mi_m1608/is_6_18/ai_86233379/?tag=content;col1.I have the information to be helpful with setting my fitness goals.
Happy New year,
Jack McGowan

For years, University of Rhode Island psychologist James Prochaska, Ph.D., has studied how people overcome bad habits. Whether quitting drugs or alcohol, eating better or sticking to a fitness plan, every guy ends up following the same path in turning his life around, Prochaska and his colleagues have found. In the book Changing for Good, Prochaska and two fellow psychologists describe the six stages that one must go through when making a lifestyle alteration. The key to permanent change, they maintain, is to master each stage in turn, without trying to skip ahead.

Naturally, we asked Prochaska to explain how these findings can be applied to getting and maintaining better fitness habits. No matter where you are on the scale--a confirmed easy-chair lounger; a guy who's been thinking about getting into shape; someone who's just started a fitness program; or a workout veteran--you can make it to the next stage, and the next, by following this plan.

STAGE 1: PRE-CONTEMPLATION

Where you are: You don't work out and your diet isn't as good as it could be. But if you weren't considering making a change, you wouldn't have picked up this copy of MEN'S FITNESS. Still, without a new way of thinking, you're not likely to take action.

What to do: The most likely problem at this point, Prochaska says, is that you underestimate the benefits of being fit and you overestimate the costs. "If you asked a couch potato to list the benefits of exercise, he might come up with five or six, when there are actually 10 times that many. If we can get him just to double the number of benefits he's aware of, it's usually enough to get him to think about making a change." To help you on your way, here are 16 scientifically verified benefits of fitness: 1) added strength; 2) more energy; 3) better looks; 4) less chance of depression; 5) reduced risk of illness; 6) increased self-esteem; 7) decreased stress; 8) higher testosterone levels; 9) a better sex life; 10) greater mental clarity as you age; 11) lower blood pressure; 12) lower "bad" cholesterol; 13) higher "good" cholesterol; 14) less chance of heart disease; 15) faster metabolism; 16) lower body fat. There are plenty more, but you get the idea.

STAGE 2: CONTEMPLATION

Where you are: You're seriously thinking of joining a gym and chucking your Fritos habit, but somehow you just haven't done it yet. "What happens at this stage is that perceived costs must come down for someone to progress to action," Prochaska says. "We have to lower the `cons.' And the No. 1 cost or barrier to staying on a regular exercise program is time."

What to do: Of course, working out does take time. But once you realize how much better your life can be as a result of putting in that time, you can't help but think it's worth it. Says Prochaska, "One of the things we do is say, `Do you like bargains?' Well, exercise is the bargain basement of behaviors--there's nothing you can do for 60 minutes with more benefits.' If a person is aware he can get 50 benefits for 60 minutes of his time, then time goes down as a barrier."

STAGE 3: PREPARATION

Where you are: Now you've made a vow to take action. You're ready to start exercising and eating a healthier diet. Unfortunately, Prochaska says, good intentions aren't enough--it's possible to get stuck at this point as well. "One of the greatest concerns at this stage is that a person will take action but ultimately fail, rather than maintaining the new behaviors." As a result, he says, that person may never even get started.

What to do: The more you prepare, the better your chances of succeeding. The first step is determining all the details of your plan where you'll work out, how you'll set aside blocks of time, what kind of equipment you'll need. Think about what you want to get out of the program and set both short-term and long-term goals. Perhaps most important, Prochaska says, make your resolution to keep fit public. "We encourage people to share their commitment with others, because that will strengthen their willpower." Tell your friends you're going to start shaping up; join a health club; even take fitness classes with others as a way of demonstrating your resolve. Once you've done all that, the next step is simple.

STAGE 4: ACTION

Where you are: You're doing it--lifting weights, getting in some aerobics, and eating plenty of lean protein, whole grains, fruits and vegetables. Congratulations. This means you'll keep up a healthful lifestyle forever, right? Uh, wrong. "The danger at this stage is that motivation can decrease over time," Prochaska says. The initial excitement ebbs, or the whole thing seems to be a real hassle, and your program suddenly starts to slip away from you. Fortunately, if you stay vigilant, this can be prevented.

What to do: "It's important to keep the benefits in mind and realize the rewards you're getting," Prochaska says. "It can help to think of each new benefit you're working toward: This week I'm working for my heart. This week I'm working for my immune system. This week I'm working for my sex life. This week I'm working for my self-esteem. If you constantly strive for new goals, you can motivate yourself indefinitely."

STAGE 5: MAINTENANCE

Where you are: You've been exercising regularly and eating well for six months. You now know what you're capable of, and you don't have to work as hard psychologically to keep going. But even now, you have to guard against a possible relapse. "A person is most in danger of losing his fitness program during particularly stressful times, when he's depressed or not feeling well," Prochaska says. "He may fall back into old ways of coping with emotional distress, such as consuming junk food or alcohol."

What to do: If this happens, you need to realize that exercise itself is a terrific way of managing depression and stress. If you can get yourself to a workout and feel how much better things seem afterward, you won't be so tempted to opt for less healthy ways of coping. You should also have other strategies for dealing with stress, Prochaska says, including getting social support--from friends, a spouse, or a therapist or counselor--and trying some form of relaxation, such as meditation or yoga. "You need to teach yourself you can cope with difficult times without going back to bad habits."

STAGE 6: TERMINATION

Where you are: You've finally reached the ideal stage, the point where healthy behaviors have become an integrated part of your life. But while it's now easier to keep going, you still have to beware of slacking off. You might find yourself missing a workout here and there, heading down the slippery slope toward relapse.

What to do: To keep from backtracking even the slightest, it helps to maintain a certain amount of discipline. "People whose behaviors are under `rule' control are less likely to relapse than those who leave things under `decision' control," Prochaska says.

In other words, if you say to yourself, "I'm going to exercise for 45 minutes three times a week, no matter what," you're a lot more likely to follow through than if you say, "Hmm, do I feel like exercising today?" That's also why people are more likely to scarf stomach-expanding foods when they eat out, Prochaska adds. "There's a lot more decision control in a restaurant. But you can still set rules about unhealthy foods you aren't going to eat."

Next, focus on how fitness improves your life. "The more you've internalized the benefits at this point, the better," Prochaska says. If you think you're exercising solely for weight loss, you're more likely to stop as the weight goes down. But if you're exercising for yourself and experiencing all the benefits as they happen, you're likely to stick with it.

As you progress through these stages, it's important not to skip any of them, and make sure you're stabilized in one before moving on to the next. Fortunately, Prochaska says, the latest research shows that people can change multiple behavioral patterns as effectively as they can a single one. For instance, you might get serious about your workout program, forgo junk food, and cut out the six-pack Saturday nights all at once. And it doesn't matter if you're at a different stage for each one, as long as you deal with each issue at that stage and progress step-by-step.