Running with friends

I am not what you would call a good “workout buddy”  I don’t talk too much and usually prefer my head phones in while blaring Christian metal and or rap into my ear holes.  This being said I would like to say even when not chatting I enjoy running with a group.  I discovered this while running and chatting with the young lady that started the Race for Freedom 5k and  We would talk about randomness and encourage each other to get over hills or we would pound the pavement and listen to the jams.  It is one of my fond memories of training with the Local Joes for the Prairie Fire half marathon and is now a tradition I continue today.


So here I am today, getting up early on a Saturday (I watched the 10 PM showing of Godzilla and wanted to sleep in) to go run with a group of my fellow runners.  I found them through First Gear and started running with them randomly.  I have been running with them off and on for a couple of months now.  Good people on the same course I trained with Jen on a couple of years ago.  The weather was perfect yesterday and it was an enjoyable run yesterday.  Now my question is do you enjoy running with a group or by yourself?  Enjoy your day, thank you for reading and may God bless you in all you do.

I still have a hard time grasping I got up early on a Saturday to run 6.7 miles before doing anything else with my day and no one told me to, I just did it.

What is my personal goal for this year’s RFF5K?

Hello all, lets discuss what my personal goal is for the 2014 Race for Freedom 5K.  I want to be faster than I was last year and I would like to place in my age category.  What does this mean for me other than run faster?  What is faster than last year?  Lets get these questions answered yo.


John wants needs to be faster.

First thing we need to look at is how fast was I last year?  I ran 3.2 miles in 27:51 which is 8:58 a mile, simple as that.  Next up how fast was the slowest person in my age group, what do I have to do to at least break in?  Answer is 26:56 which is 8:40 a mile.  I only need to shave a minute off of my over all time but in all honesty it will take more than that.  My goal for RFF5K is to be at 8 minutes a mile.

What are your running goals this year?  Do you have a specific goal for this race?  I look forward to hearing them and I will talk training and terms in my next blog.  The term I have hardest time with?  Being called a runner, it’s still an odd concept to me.  Thank you for reading and God bless you in all you do.

Switching gears for the next few posts.

I am going to do a bit of a reintroduction here for a very special cause and upcoming race.  MY name is John Thompson and I am a runner.  That is a bit of a narrow scope of my fitness life so let’s go a bit deeper.  I started running a little around 3 years ago to and to my fitness regimen.  I started working out to lose weight and added running because I never ever, not even in gym, ran.  I started running 5-10 minutes a night in place with the wii fit.

Taking it to the streets

After a while I took it outside to save my carpet and after another few months I took it outside.  In 2011 I ran my first full race with Prairie Fire Marathon, I ran their 5k.  I barely finished.  Next year I was selected to train with the Local Joes (#LocalJoes4Life #2012wasdabest) and ran a half marathon, 13.1 miles.  Last year I ran their full marathon, 26.2 miles in 5:18:51.  Along the way I got caught up in another race that supported a cause that is so very important to me.

A friend of mine started a charity called ICTSOS.  This organization helps young ladies that have been trapped, sold into, tricked into or otherwise forced into sex slavery.  I have a hard time even putting into words how terrible this crime is to these children and young women.  In her endeavors she started a race to raise fund for this worthy cause and so the Race For Freedom 5K in Wichita, KS was born.  This will be the third year for the race and it gets bigger every year.  The run is in a nice area, fun neighborhood to run through, a fun jaunt by the river and then a quick spin around the wonderful grounds of the Carpenters Place for a good 3.2.

Continue reading

New PRs, lifting with a buddy and the buddy sytem.

Hello all, my results with the muscle gain have been promising.  I now weigh 230 up 35 pounds from 195.  I have been eating slightly more, picking up protein bars and meat snack sticks when I can find good deals on them.  Big lot is a great place for this, Ipicked up the 30g EAS protein bar there for $1.20 which is dirt cheap.  They were out of the Jack Link turkey sticks which are 19g protein and only cost $.90, lame.  I eat 4 eggs a day and buy them 2.5 dozen a time at Dillons which is the cheapest qty to buy em in there.  I also notice that eggs are listed as 6g of protein a piece regardless of size. I eat a good amount of fruit and veg a day but would like to get back to where I was when I was losing weight.  Eating right definitely affects attitude and over all sense of well being, when I am back on track I feel great.Cam upload 11-23-13 009

Here is a good representation of my daily diet, hi Flakes, photobombed by mooching cat.

Last week I went lifting with a friend that is built like I would like to be in a few years.  It was good to find out most of what I am doing has me on the right track.  I appreciated that he took the time to make sure my form was good and stick with me when I needed to adjust.  It also allowed me to see how strong I really am.  It was awesome to have a spotter, I usually lift alone and it was a different experience for me.  I crushed my bench max and my squat max.  I could feel that I pushed myself the next day.  I may have to start working out with him once a week in a formal gym setting, I am starting to out grow my basement set up.  He would like me to eat more (3500 cals a day) but I am always concerned with putting on the wrong weight.

I have a few friends asking advice about running.  I have myself asked this a few times.  How did I becoming the answer guy with running?  My biggest piece of advice for new runners and even ones with experience start slow and don’t head out trying to do a marathon in one day, you’re gonna end up sore and mad.  If you have a hard time making time go with a friend and schedule it then you have some accountability going.  As much as I thought I wouldn’t like running or working out with a buddy it turns out I did and do.  I miss my running buddy from the half marathon training days.  If you’re local and have the time, hit me up and we can go for a run together, be forewarned I am not a fair weather runner, the crap days make the great ones amazing.  I went for a run today and went out for an extra mile.  It was dark so I took my high visibility gloves that I bought from First Gear, first time out with them.  Them suckers are bright, I am glad I got them and it is reminder that I need more of that gear for dark or low visibility runs.

Thank you for taking the time to read my little blog about my journey in weight loss and muscle gain.  I hope you find it in you to get started today on your own journey should you choose to do so.  If you haven’t been sure when or where to start I have a suggestion, the time is now and the place is here.  Get started today, you won’t regret it.  God bless you in all that you do and thank you again for reading.

And I am back.

Hello there, my name is John Thompson.  I have lost 205 pound in 2.5 years.  With God, family and friends I went through a life changing process.  People ask how I did it and there is no one simple answer.  I had to change everything, period.  There was a lot of not settling for what seemed good enough at the time.  There was plenty of being sore and not wanting to work out yet ending up doing it anyway.  What have I been up to since my last post?  Let’s get into that shall we?

I spent much of 2013 training for a the Prairie Fire marathon.  I was plagued with knee issues at first and every Sunday morning for a month I ran in a torrential down pour to light rain but I was always soaked when I got home.  The rain was so bad one morning that I took off my tech shirt due to it being completely soaked with water and it wasn’t breathing anymore.  The knee pain was due to an IT problem and after picking a few of my running friend’s and family’s brains added some stretches, changed some shoes at work and added an exercise to my weight routine it went away completely.  Iran it in 5:18:51 or something of the like.  I was running up until the 21 mile mark when my hip started to bother me, I started to run walk but after a couple miles decided to walk it in saving just enough juice to hit the finish line running.

Image  I was also blessed with my son at the finish line thanks to my mom and sister which added all kind of feels to the finish.Image

I am now hitting the weights again.  I slowed down a bit at the end of my marathon training to make sure my body was not in repair mode while running the marathon.  It took a couple months but I am right back on my game.  I am benching 150, squatting 120, curling 70 and calf raising 220.  Everything is moving forward at a decent pace except the curl but that is a slow mover at it is and my hernia surgery makes it even more so.  My long term goal it to be able to bench, curl, squat and calf raise 200.  I have been increasing food intake to keep up with muscle growth.  I eat about 2500-3000 a day and 200g of protein depending on hunger and availability of healthy food.  I eat more but am still keeping an eye on what goes in.  I have to make I don’t over do it or eat the wrong stuff as I still put on weight easily.  That being said I weighed 225 at last weigh in.  I am happy with this and all my clothes fit from when I was 195 so I am doing something right.

I made it through the high holy holidays of over eating again.  I wasn’t as strict this year with family and friends in town.  My work out schedule suffered at times too but I don’t regret taking time for family at all.  The truth is in the measuring tape and I haven’t gained a single inch around the belly button.  all this being said the holidays are over and it is time to get back into the swing of things.  I hit the weights for 1 hour today and ran four miles right after.  I want to keep in shape and keep getting stronger so that means back on the grind.

Thanks for reading my little weight loss blog.  None of this has been easy but it has always been worth it.  I hope you find the strength and or courage in this to get started on your own weight loss journey.  If you have any questions please ask away.  Thanks again and may God bless you in the new year.


Tales from weight loss land

I have been slacking on my blog, here’s to getting my act together and posting on the regular again.  I weighed 195 at last check in and now weigh 198 as of Thursday last week.  That is a gain of 3 pounds which is good and I will explain why here in a bit.  This means my total loss is now at 202 pounds.  I may start tracking gains since I am now on a muscle-building cycle.

It is very hard to see gains as good after spending so much time ( 2.5 years ) doing everything I can to lose weight.  It has been helpful to have some encouragement from someone who knows this struggle.  A special thanks to Myles from for taking interest in my goals and trying to help me achieve them.  I currently throw down on the weights 3 times a week, Monday arms, Wednesday legs, Friday whole body.  I also do P90X those days, I haven’t done it every single day of the week as of yet.  People tell me I look like I am still losing weight which is cool since I am gaining.

I now run and bike during the week, doing both in one day.  I am working my way towards a mini tri but I need real swimming lessons and a pool with which to get my practice on in.  These activities help with my goal of dropping fat while packing on muscle and that seems to be going well.  I also plan on doing a full marathon next year, I was hoping to get it in May but it looks like I may need to wait until Prairie Fire next year.

Big news is I managed to run a half marathon, 13.1 miles on October 14th.  I ran the whole thing in 2:11:08, paced about 10 minutes a mile.  The whole race went really well.  It was kind of cool running along and having random people tell me hi or waving to me since my team was in the paper and a local magazine.  I was really strong all the way thru.  Mile 11 and 12 were a bit tiring but when I hit the last half mile and could see the finish line in the distance I threw the green log in and hauled ass.  My legs burned a bit for a couple of days after but it was totally worth it to be able to fly across the finish line.

About a month ago I was speaking with a coworker about weight loss.  He asked what I could do to help him lose weight so he could stop hating the reflection in the mirror.  I told him the first step was to start loving that person in the mirror.  How can you expect yourself to work so hard for someone you hate?  Losing weight is hard enough, don’t add hating the boss to it.  Realise that loving yourself isn’t giving in to every random craving and over eating just because you can.  Loving yourself is working towards being healthier.  Do it for yourself and the world around you will benefit. You can do it, get started now, you’ll never regret it, ever.  Trust me, I know all of these thing for fact.  thanks for reading.