Hey it’s National running day (I know I am late) and why I run.

A day late for National Running day and with the Race For Freedom 5K coming up I wanted to bring up why I run.  What gets me up early, on a Saturday to go run 6 or more miles?  Sometimes I honestly ask myself why it is I keep on.  Days like Monday after work when it’s hot and sticky outside.

There should be a fun pic here of my son and I out for a Saturday morning run but technology refuses to comply today, even after a flippin reboot.

In the afore mentioned picture is a couple of people that keep me going, why I run.  I want to stay in the shape I am in for my son.  I want be able to keep up with him.  I do not want him to know the guy I used to be.  I want to be around for him when he gets older, see his kids should he choose to have them.  I want to stay in shape, I do not want to go back to where I was.  So I have to stick with it and get up early and endure ugly temps at time because no one comes over and says, “hey John, you need to stay in shape, get out there and run.” that’s my job.  Why do you run?



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 ICTSOS.com.  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.

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Running in a snow storm, how I managed to do it very wrong.

Here is my little blog about my healthy life style.  I currently weigh in at 230 pounds.  When I started in my endeavor to gain muscle to fill in so of the lose skin from my weight loss I weighed 195.  I have gained 35 pounds of muscle and most likely a bit of fat.  My bicep and calf measurements both went up .25 inches.  My chest has gone up at least 1 inch, tape said 2 inches today but that seemed like a huge gain in such a short time so I will double check it next week and call it 1 for now.  I glad to finally see some gain in size, I haven’t in a couple months and I am not a patient person but grind away I must to get larger.  A friend commented that I seem to be more narrow about the waist, another said I appear more defined so I am getting the results I want even if I am having a hard time seeing them. 


I went for a run yesterday.  I felt obligated for a couple reasons.  I have always wanted to run in a snow storm after having ran in a rain storm so heavy I couldn’t see more than a block ahead of me.  I missed all exercise this weekend, on purpose.  My eating still isn’t where I would like for it to be and I allowed for junk binging on Sunday due to the big game.  These things let me know that I needed to get a run in.  I checked the temp after a monster upper body session, 27 degrees, I have ran successfully in way colder temps.  I grab a long sleeve shirt, knit skull cap and my neon green asics gloves to add to my compression gear with shorts and running shoes.  I head out and immediately notice that the deeper snow ( 6inches is deep in KS folks) is slowing me down and later realize wears me out.  Snow collects around my unprotected ankles, my running socks hit just below.  Snow melts then freezes to my shirt weighing it down and making for a painful face wiping surface.  Same can be said for my gloves.  My face felt fine but I realized the snow was melting and freezing to my beard.  Snow is also melting and refreezing to my shins and calves.  After .75 miles I stop at the top of a hill, sledders looking at me in disbelief, I decide its time to head home the pain is too great and the risk of frostbite is becoming real.  I had to stop and walk, the cold and snow was draining way faster than I figured it would.  I get home and strip immediately to hop into a warm shower.  My face was beat red and my shins are bright red while my calves are blanch white ( I am pasty but they were void o color ).  Feeling slowly started to return to effected areas, the area around my ankles stayed puffy for a while.  My skin in the effected areas started to return to its normal color.  I probably just barely avoided a trip to the hospital for frost bite. 

This is a cautionary tale.  I consider myself a pretty smart runner and  I have been running for a few years now and have been through all kinds of weather at this point.  I know now if I run in that weather again that I would make a few different choices.  I would definitely wear tights, legging or thermals.  Taller socks to prevent direct contact between snow and skin.  My head sock doodad to keep the snow off of my face.  Some sort of glass to keep the heavy falling snow out of my eyes.  If you can learn something from a bad choice then maybe it was worth it.  I will chock this one up to experience and never make this bad choice again, it just isn’t worth the risk. 

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.

Back into the swing of things

Hello friends, as you all know at this point I have lost a good amount of weight.  I am now on a muscle building and healthy weight gaining program.  I started out at 195 pounds August of 2012 and am now at 231 pounds.  I also have a goal of hitting 10% body fat and keeping myself to that.  I have been becoming stronger slowly but surely and as some may already know putting healthy weight on is much harder than losing it.  As always though with God’s help I can do this and will continue to press on.

I am have been getting myself back onto a regular workout schedule these last 2 weeks.  I am currently on a 2 day split which I am starting to enjoy.  I am pushing through a couple PRs weight wise which is pretty cool.  I have noticed that when I intake the suggested amount of protein on top of eating more of the right foods really helps my performance and strength in the gym.  I tried eating like crazy while lifting last year and put on weight entirely too fast as well as put on the wrong kind of weight.  This new programs seems to be going a lot better.  I am heavier than I have been in a while but my waist is a tad smaller than when I started (44.5 now, 45 then) and according to what I have read that’s where I need to watch the measurements while trying to put on muscle weight. 

I still run twice a week.  I would really like to be faster so I need to add one more day of running plus this helps ensure I don’t put on fat as long as I am eating right.  I am not the fastest and the weather sucks to run in right now.  I prefer to run outside and barring triple digits or single I hit the pavement.  I am able to pull off a mile in just under 8 minutes which is pretty fast for me and my current goal is to sneak under the 6 minute mark.  I am sure I can do this I just need to figure out how to train for it.  I have friends and family that run and are willing to offer good advice on how to do things which is super helpful and awesome.  I miss biking and wait for the weather to warm up to break mine back out.  I would like to add a mountain bike so I can ride in less than ideal conditions that I don’t prefer to take my street bike through.

Thank you for reading my little blog about healthy living in general.  I lost 200 pound through God, family and friends.  If you are ready you can lose the weight you want to as well.  All it takes is getting started, sounds easy doesn’t it?  I didn’t say it was easy I just said it was possible.  My life has changed completely and 100% for the better.  Clothes are cheaper and easier to find.  I sleep better, I feel better.  I have less random ailments.  Grocery bill is a bit less but I eat a lot more fresh fruit and veg.  Get out there and get started, you will be amazed to find out what you are capable of if you just try.

Thanks again for reading,