God – Instant Coffee Wisdom

FEEL THE BRRR!

Baby it’s cold outside!

Today is January 9th, 2022 and it’s the 3rd week of winter. The unpredictability of winter weather can pose difficulties for the safety of runners.

Today was ‘supposed’ to be a race day. It’s not because of another four letter word, snow. Snow which melts a bit, then re-freezes and becomes known as ‘sleet’, or little pellets of ice. If it doesn’t re-freeze on its journey from the clouds to the ground, it arrives instead as ‘freezing rain’. If air turbulence bounces the precipitation up and down repeatedly for a prolonged period, allowing the snow/rain/sleet particles to melt, freeze, melt again, refreeze and merge with other particles as it hits them, we wind up with hail. Hail is pretty rare as far as precipitation goes, but it has been known to destroy cars, roves, crops, windows and even kill people or animals not fortunate enough to find shelter in time.

You probably recall the terrible fate that befell a group of runners in China last year.

On May 22nd, 2021 21 Chinese ultra-marathoners died from exposure to freezing temperatures. The ill-fated 100K race took place at 9am at the Yellow River Stone Forest in the Gansu province of China. The forecast that day predicted some wind and rain, but a freak winter storm caught the participants off guard at a mountainous section of the course. The unfortunate runners were pelted by hail, heavy rains and gales as the temperatures sharply plummeted three hours after the start of the race.

Two of the casualties included 31-year old Liang Jing, one of the most accomplished ultramarathoners in China, and 34 year-old Huang Guanjun a hearing-impaired Paralympian marathoner.

172 runners went missing in the limited visibility, but were found by rescue teams before they succumbed to the elements. 6 ‘comparatively lucky’ runners were rescued by local sheep herder Zhu Keming. He had been sheltering the storm in a cave were he stashed emergency supplies when he saw one of the participants. As he guided the man to the cave, four other runners arrived. A fire was built. Zhu then rescued a sixth man. The four men and three women warmed themselves and dried their wet clothes until the storm passed.

There are two things to keep in mind here.

1. You cannot predict the weather to 100% certainty. You can only make an educated guess based on available data. The officials running the Yellow River Stone Forest 100K made a horrible, bad call on allowing the race to start when they received late-breaking information of worsening storm conditions. As a result, good people died, and charges of criminal negligence were filled against the organizers of the race.

2. Expect the unexpected. Ultramarathoners tend to know their stuff, but sometimes that also leads to overconfidence. I cannot imagine running 62 miles with an impending storm wearing only shorts and a light jacket, or worse, no jacket at all. Yet some chose to because they were comfortable wearing the lighter gear. It is better to have what you don’t need, than to need what you don’t have. I have already had seasoned runners chide me about my large waist pouch, but it’s my choice to carry gear if I believe I may need it. I’m a Clydesdale, and I’m also not the fastest horse in the race.

My late mother used to tell the temperature by the calendar. It didn’t matter if it was one of those weird January days when the temperature nearly hit 60°F (16°C) and it was sunny. You had to put on six layers, gloves, a hat, boots, and a 12′ knitted scarf that you could wrap around your neck four times and still trip on. The woman, God rest her soul, had no clue! You dress accordingly and everyone has a different comfort level. Listen to your body! I have seen people run outdoors in winter wearing shorts, while others looked like they were dressing for an expedition to the North Pole.

You can’t skip a season of running because it’s cold outside, and no one wants to run like a deranged hamster on a treadmill for months. So sign up for those winter races because a runner runs and it’s fun to race with your friends and peers. Just dress accordingly.

The key is to wear layers, and have a hat and gloves SHOULD YOU NEED THEM.

You want to keep your core temperature at 98.6°F (37°C) and protect your skin from frostbite in cold temperatures. When you are done with your run, you want to quickly change into warm dry clothing so keep a change of clothes (including socks) in your vehicle.

If you are running alone in winter, keep distances SHORT, and stick to well traveled trails. These is nothing wrong with doing a morning 5K followed by an afternoon or evening 5K. You just don’t want to get injured or stranded miles away from help.

If you are running in darkness, wear reflective clothing and use a light. Options include headlamps, sneaker lights, LED rope-vests, blinker bands, or a simple flashlight. Just make sure you can see and be seen.

Wear appropriate footwear, with optional ice-cleat clamp-ons for icy conditions. You can even purchase neoprene toe-warmers to wear over your socks.

Running outside in winter doesn’t have to be a bad experience as long as you dress smart and always keep personal safety in mind!

You can find me at these upcoming local races.

January 2022

Shiver by The River 10K Winter Race Series #2 of 4 NEW DATE January 16th @ 10:00am Muhlenberg PA

February 2022

Arctic Blast 5K February 5 @ 10:00 am Reading PA

Shiver by The River 10K Winter Race Series #3 of 4 February 13th @ 10:00am Muhlenberg PA

Ugly Mudder 9.5K Trail Race February 19 @ 10:00 am Reading PA (still tentative due to my hamstring issue)

Be sure to check back on January 30th 2022 for another article.

As always, I wish you success and happiness!

It’s the Most ‘RUN’derful Time of the Year!

Shivering by the river in Muhlenberg PA

Today is the 12th of December 2021 and Christmas is 13 days away! It’s also the second Sunday in December and the start of the 34th Annual SHIVER BY THE RIVER 5K & 10K Winter Race series. Each year this 4 race series is held by the PAGODA PACERS athletic club (PAC) , a regional Berks County running club founded in 1980. Shiver by the River is held on the second Sunday of each month at 10AM from December through March. The course starts at Dietrich Park Muhlenberg and loops though a nearby housing community before heading back to the park. The course is well-marked and staffed by volunteers to keep you con course . The race is timed by another local running giant, PRETZEL CITY SPORTS (PCS).

Although SHIVER is not specifically a Christmas-themed race, the first race of the series usually marks one of the last times local runners can wish one another a Merry Christmas before December 25th. The ONLY one other local race between now and then is PCS’s Humbug Bustle 5K on Dec 18th. On the day after Christmas, the PAGODA PACERS will hold a 5 Mile Kris Kringle Run in Leesport PA. Many runners today, (myself included) dressed in Christmas running attire.

4 Winter Running Tips

Always have a hat and gloves YOU MIGHT NEED THEM
Always have a running jacket YOU MIGHT NEED IT
Always have shoe-cleats YOU MIGHT NEED THEM
Always have a dry change of clothes YOU MIGHT NEED IT

In the winter, temperatures can vary drastically by region. Today in Berks County, it was 43°F (6°C). The sun was shining brightly, but there were occasional wind gusts. It was cool enough that I was very glad I had a runner’s jacket in my car. Just my red t-shirt would not have been enough, buy my Santa Cap kept my head warm. Thankfully we have yet to have a regional snowfall, so the streets were nice and dry. It was just warm enough that I could keep my jacket un-zipped to vent, so I did not work up a sweat. The key to safe winter running is to be prepared for the unexpected. On a short 5K loop, the furthest distance away from your vehicle may only be 2.5K (1.55 miles) but that can be a cold and miserable run back. You can always shed a layer if you need to, but it’s better to have it and not need it than to need it and not have it. Hypothermia kills.

Know your limits

The Shiver series gives you the OPTION of doing a second 5K lap provided you make the first round before the designated cutoff time of 50 minutes.

I have ALWAYS run the second lap ever since I started in 2019. Today I had every intention of doing so once again. Unfortunately for the past 5 months I have been plagued by a hamstring injury that just will not heal. I was doing well up until mile 2.5, then I began to feel the discomfort in the back of my knee. I did get my lap in before the cutoff time, but I could not be certain that I could finish a second lap if I dared it. I hesitated 15 seconds before I turned right to the finish line instead of left to an uncertain outcome. Yes, I was disappointed that my knee let me down once again, but IF I had not listened to my body and stopped when I did, I might have made things worse and possibly missed even more upcoming races.

Running is supposed to be fun

The joy of running these great local races held by both PAC and PSC is that you get to see familiar faces and are surrounded by friends. The power of a few encouraging words and thumbs-up from your fellow runners can be all the difference between a good time and a bad one. I carried a small Bluetooth speaker in my running bag today and played upbeat Christmas music as I ran. I wished people Merry Christmas. I told people they were doing great, and they had this in the bag. I had a good time that my non-running friends will never get, and I outran everyone who sat home. I had a great time.

ANOTHER YEAR OVER, A NEW ONE HAS BEGUN!

In regards to running 2021 didn’t turn out the way I intended. I got hurt, missed races, and my times went from personal bests to personal worsts. The good news is that I was able to run as many races as I did. I didn’t quit, I didn’t give up. My times are slowly dropping back towards my normal, and hopefully by Spring I’ll be able to start running half-marathons again, and by November I’ll be ready for that elusive Philly Marathon that keeps slipping through my fingers. I would not be half the runner I am today were it not for the support and encouragement of all my running friends.

December 2021

HumBug Bustle 5k December 18 @ 10:00 am Reading PA

Kris Kringle 5 Mile Run December 26 @ 10:00 am Leesport PA

January 2022

Shiver by The River 10K Winter Race Series #2 of 4 January 9th @ 10:00am Muhlenberg PA

Well this closes the book on another year, as Christmas is in less than two weeks. InstantCoffeeWisdom will return in the New Year. Be sure to check back on Janury 9th 2022 for another article.

As always, I wish you success and happiness, a Merry Christmas, and a Happy New Year!

A BIRD IN THE HAND!

A half marathon to remember!

The Bird-in-Hand Half Marathon was held September 11th 2021 at 7:30am. This was the very 1st HALF MARATHON I ever ran back in 2019, (it was not held last year) and I was very excited to run this race again. This was the longest race I ran since injuring my hamstring back in July. There are no refunds or transfers allowed, and nothing was going to stop me from running it. I was not expecting to beat my prior course time of 3 hr 46 min 22 sec. I was just going to cross that finish line and be happy to do it.

Each year approximately 2000 runners from across the USA and around the world converge on the small town of Bird-in-Hand PA deep in the heart of Lancaster County.

This farming community is populated by two religious sects, the Amish, and the Mennonites. The two communities were originally part of a Swiss Anabaptist group led by Jacob Ammann before splitting into two separate groups in 1693. The Amish chose to be much more strict, shunning all modern technology and living in an exclusive and closed community. Their first language is a dialect of German known as PA Dutch with English as a second language. Education only lasts until about the grade in one- room school houses. They ride horse drawn carriages, do not have electricity in their homes, and live in a very 1800s way.

Mostly they farm, breed animals, do carpentry, leather work, blacksmithing, and make their own clothing. They are not EVEN allowed to ride bicycles, instead opting for a large metal push scooter, lacking a seat or pedals. In case you’re wondering the Groffdale Machine Shop in Leola manufactures over a thousand of these scooters a year “from scratch”. The owner is Amish and doesn’t want his name mentioned.

Now that you know about the community, let me tell you about the course. You will be running through 13.1 miles of mostly flat paved country roads. I think there was at least one hill up and down. At the one mile mark, there usually is a country band singing as you run by. Little Amish children at various mile marks will eagerly hand you cups of water. Some will even offer Gatorade. The fields off of the road stretch off as far as the eyes can see in beautiful unspoiled farmland. Occasionally you may see some of these farmers plowing their fields. This scenic vista is nick-named the “Valley of No Wires.

There is a two mile stretch near the end where you run though an Amish field and then though an actual farm. All I can say is that this is one of the most beautiful areas you will ever run in. You will quickly fall in love with this race.

This race has been featured in various sites on running, including ACTIVE.com which listed it as a must-do race. There is no race-day sign up, and you must pick up your participant packet not later than 7pm the night before the race. Online registration usually opens in January. This always sells out, so sign up early or risk missing out on a truly memorable race. It has been traditionally held on the Saturday after Labor Day in September, so in 2022 that date will be September 10th, 2022. If you are the type of person who likes a warm-up race the day before the big race, there is also a BIH 5K race the night before the half-marathon. This is a separate event, but you can register online as well. www.bihhalfmarathon.com

The Finisher Medal!

This is one of the most unique finishes medals in all of racing and a must have for the medal collector. Each medal is hand made from a actual horseshoe worn by a horse who trod through Bird-in-Hand. They are collected after use, cleaned, polished and a metal plate is welded to the back. lastly a strip of leather is tied to the medal. No two medals are ‘identical’ as each horse’s hoof is a different size shoe. Since I live 8 miles from this race, I intend to run every year as long as I am physically able.

So how did I do?

As I previously stated, I have had a rough year. My training has been a mess, I’m working six days a week, and up to 12 hours a day. My entire body hurts, and I’m tired all the time. 2021 has not been good to me. Now I had my two friends Bruce and Suzan to keep me on track.

I was ok until mile number 5. At that point I could no longer keep pace with my two friends.

I got passed by a woman from Arizona and I cheered her on as she blew past me. I cheered her a 2nd time as she passed me again heading back from the turn-around at mile 6, which I hadn’t even reached.

I knew she was from Arizona because she was wearing a top with the state flag. I told her “You got this! Save me a whoopie pie!” I can’t tell you the number of positive times I’ve been encouraged as I raced, and I always encourage others. If you’re not enjoying life, you’re living all wrong.

By mile number 9, I was one of the last two people still running. The race van pulled up, and the woman from Colorado threw in the towel. Her last words were something like “I’ve run over a hundred halfs. I’m tired, I’m 62, I just got done hiking in the Rockies and I have NOTHING TO PROVE!” The driver said “you ok?” I said, “Sure, only 4 miles more.”

At mile 10, they checked me again, I said ‘Still ok, 3 to go.” As I came to mile 11, I texted Suzan and said if that van comes again, I’m getting in. She texted back “YOU GOT THIS!”

Just at that point, an Amish man riding one of those push scooters came along side me and said “you’re almost there, 2 miles, you have a good pace.”. I thanked him, told him I was struggling, and he rode along side me for the last 2 miles as we talked about various topics including God and Amish push scooters. I never caught his name, but without him encouraging me and keeping company those last 2 miles, I probably would have quit. As we approached the final 50 yards, two race officials asked if they could ‘run with me to the end’ I said sure, and with one on each side of me we sprinted the final 50 yards.

As soon as I crossed the finish line I collapsed to my knees in exhaustion. My final time was 4 hours 30 minutes, 13 seconds. Dead last, but I FINISHED!

Suzan was waiting at the finish line, as was the lady from Arizona, #1158 Julie Brownsberger. I was shocked and humbled that she waited to see me finish.

Bruce was nearby waiting in the tent. (his knee was bothering him, and he needed to sit.) This is the beauty of the running community. The reason we race isn’t so much to beat each other, but to be with each other! In some ways we are a tighter community than the Amish, united by our love of running and our fellow runners.

You can find me at these upcoming races:

OCTOBER 2021

Third Thirsty Thursday 5K Race Series – Race 7/7 October 21st @7:00 pm Reading PA (The last TTT of the year is a night race in the dark followed by Halloween Dress Up party!)

Be sure to check back on October 10th for another article.

As always, I wish you success and happiness!

WELL RESTED?

The spirit is willing but…

And on the seventh day God ended his work which he had made; and he rested on the seventh day from all his work which he had made. Genesis 2:2

Today is Sunday May 9th, 2021. In the USA it is Mother’s Day. It is also this first day in weeks that I have not had a race, so I slept in, and boy did I ever sleep! Unless I am burning vacation days , Sunday has been my ONLY day off this entire year, and for the foreseeable future. Worse than the lack of time off is that fact that due to a shortage of personnel at my day job, I’m straddled with mandatory, forced overtime. The abundance of 12-hour work days is great for greedy individuals who never seem to have enough money, but it is hard on the body. If you add commute time to and from work, I am DEFINITELY not getting enough sleep. Every day I get home from work exhausted, and each morning I wake up tired. My co-workers are in the same situation, as are many workers across the US who are likewise being impacted by a shortage of employees in the workplace.

Another downside of constant work is that I can no longer find time to train for my races, so my performance has returned to where it was when I began running and this is very depressing. Training requires both time and commitment, but the training effect runs both ways. When you are training, you get faster and build muscle along with stamina and endurance. When you stop training you lose all the benefits of training as your body naturally reverts to its normal state. Training must be consistent, and scheduled.

My day job is a physically demanding one, I’m outside all day long, running up and down stairs carrying packages and making deliveries. It’s not uncommon for me to walk 7-10 miles every workday. The only thing I can control right now is my level of nutrition as I hope for a return to a normal 40-hour work week NEXT YEAR. This year however is completely shot. The spirit is willing but the flesh is weak so I’m just going to have to face facts that my performance times at races this year are going to just plain suck. It’s demoralizing knowing that you are capable of running a 10-minute mile, and now you are barely capable of running a 15-minute mile. I just don’t know what else to do at this point, and I am frustrated and I am running on empty .

You can find me at these upcoming races:

May 2021

Chobot Challenge 15k Trail Run May 16 @ 9:00 am Rustic Park, Birdsboro, PA 19508

Third Thirsty Thursday 5K Race Series – Race 2/7 May 20 @7:00 pm Reading PA

Be sure to check back on May 30th for another article.

As always, I wish you success and happiness!

IT’S NOT NUTS TO RUN!

It’s nuts to NOT run!

“When something bad happens you have three choices. You can either let it define you, let it destroy you, or you can let it strengthen you.” ― Dr. Seuss

Besides running, there is one common thing almost thing every runner shares. Each of us has at least one person we know that cannot understand this entire running thing that defines us. They may shake their heads and chuckle every time we lace up our running shoes, but sadly the laugh is on them, not us. Ignore their negativity. It says more about them than it does about us. We are awesome and amazing, never forget that!

I had a friend who used to be afraid to loan me anything before a race. He asked me if I ever heard of James Fixx, author of the 1977 best seller The Complete Book of Running. Fixx is credited with starting the jogging craze in the USA, but he died at 52 from a heart attack while jogging.

Another friend thinks it’s funny to yell “No one’s chasing you!” when he drives past runners.

I’ve casually mentioned to people that I have an upcoming marathon only to have them respond, “You run?”

I could go on, but such negativity on their part is what sets US apart from them. It takes courage, determination, and a positive mindset to take that first step from the couch towards the track. Negativity holds you back. It is a soul killer. You cannot have a positive life with a negative mind.

Running is good for your mind, body, and spirit. Running clears your mind as you focus on the race. It is great therapy for working through personal turmoil or trauma, while at the same time strengthening and toning your body. Since I ran my 1st 5K on April 28th 2019, my weight has steadily dropped. I feel great, and I feel better about myself.

My pace continues to improve, and I have run a marathon. Now I’m pursing my 1st 50K. This was unthinkable three short years ago back in 2018.

Additionally, running is a great way to build new friends through the community of runners. Local races draw the same groups of runners, so you begin to see the same familiar faces each time, and they in turn see you.

You may not always be aware of it, but all around you there are people that take notice of you and are watching. Your observable actions and positive attitude encourage and inspire these individuals as they work through their own journey of self-discovery. I cannot count the number of compliments I have received from individuals over the past two years as my progress improved. I cannot count the times fellow runners have told me ‘you got this’ when I was struggling. And I in turn cannot count how many times I have given back similar compliments and encouragement to other struggling runners. The mutual feedback of positive energy is uplifting.

I have never found a more encouraging and accepting group of people than I have in the community of runners. “As iron sharpens iron, so one person sharpens another.” (Proverbs 27:17. NIV)

If you have additional running tips and tricks, please leave a comment. If you are local to me, you can find me at these upcoming races:

APRIL 2021

Halfwit Half-Marathon April 3 @ 10:00 am Mt. Penn Reading, PA

Shiver by the River 10K April 11 @ 10:00 am Muhlenberg, PA

Third Thirsty Thursday 5K Race Series – Race 1/7 April 15 @7:00 pm Reading PA

April Foolish 10 Hour Endurance Trail Run April 18 @ 9:00 am – 7:00 pm Elverson, PA 19520

Gettysburg Half-Marathon April 25 @8:10 am Gettysburg PA 17325

Be sure to check back in two weeks on April 11th for my next blog post.

As always, I wish you success and happiness!

LIFE, LIBERTY, AND THE PURSUIT OF HAPPINESS!

The American way!

life liberty and the pursuit of happiness

We hold these truths to be self-evident: that all men are created equal; that they are endowed by their Creator with certain unalienable rights; that among these are life, liberty, and the pursuit of happiness.– Excerpt from the United States Declaration of Independence, July 4th, 1776

Today is Sunday July 5th, 2020. It is Independence Day Weekend in America. Because the actual date fell on a Saturday, some businesses and institutions were closed Friday as well. Fireworks have been occurring each night across our great nation. On Friday Night President Donald J. Trump delivered a brilliant and stirring speech to a crowd of 75,000 Americans assembled in front of Mount Rushmore, South Dakota. The event concluded with a patriotic music program entitled ‘The Spirit of America’, the largest fireworks spectacle I have ever witnessed, and a live rendition of The Battle Hymn of the Republic preformed by the US Air Force Band.

My personal celebration took place on Saturday morning. I ran The Medal Dash ‘ALL AMERICAN’ virtual half-marathon, my 5th race of this distance in the past two months. A half-marathon is 13.1 miles (21 kilometres if you live outside the USA). A year ago, this level of personal athletic ability would not have been possible. I am stronger, faster, and fitter now because I have been training hard this entire year in anticipation of my first full marathon, the Philadelphia Marathon slated for Sunday November 22nd, 2020. I am determined to earn that Liberty Bell Finisher’s Medal, awarded ONLY to those who complete the race in its entirety. I’m proud to be an American, because AMERICAN ends in ‘I CAN’!

HAPPY4TH

GOD BLESS AMERICA!

Philadelphia PA is the birthplace of America. 244 years ago, 56 patriots risked their lives and gathered there to sign the Declaration of Independence, creating the most free nation in the history of the world. America is a land of opportunity. Sadly, there are those among us who would wish to destroy our great nation. They claim racism, injustice, and a host of contrived social ills. These are lies delivered by self-deluded individuals with no moral compass, and no direction in life. They feel the world owes them a living.

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.” ― Theodore Roosevelt

Your life IS YOUR LIFE. You are responsible for you own wealth, health, success, and happiness. The world owes you NOTHING. It is your job to pursue your own personal path to success. It is out there. Opportunity abounds and the possibilities are endless. You yourself have to do the work! No one is going to do it for you, and even if they did, could you truly appreciate it? There is pride in personal achievement. Every medal on my trophy wall is hanging there because I did the work, put in the time, and earned those medals. You can be successful, if you choose to be. That decision remains entirely in your hands. I’ve said it once, and I’ll say it again. Your life IS YOUR LIFE! So go forth and start living it! Seize the day! As always, I wish you success and happiness!

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WHAT’S YOUR MOTIVATION?

Carrot or stick?

WHATS YOUR MOTIVATION

For I know the plans I have for you,” declares the LORD, “plans to prosper you and not to harm you, plans to give you hope and a future.– Jeremiah 29:11

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Wishes and dreams are very nice things to have, but they remain just that unless you set plans in motion to accomplish them. This is why we must have goals in life. The human spirit cannot thrive without hope. It is hope that allows us to make plans and set goals for a better future. It is hope which provides us the impetus to strive to achieve those set goals. However, If we TRULY wish to achieve those goals, we must believe that they are absolutely possible. The moment we say to ourselves “I can’t”, or “it’s impossible”, we have defeated ourselves and we are done! Despair is a dream killer. A positive attitude is fuel for the soul when you are running on empty.

The Cake is a lie!

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The phrase “carrot and stick” is a metaphor for the use of a combination of reward and punishment to induce a desired behavior. There are some people that for whatever reason cannot ‘self-start’. They sit idle in a vegetative state, unable to take that initial step on the path towards their goals. When someone else is dangling a carrot in front of you while threatening a stick for punishment, they are motivating you to do their work. You are accomplishing ‘their’ goals not ‘yours’. For just a moment, think of this concept at your place of work. The ‘boss’ tells you to get to work, you do your job because you don’t want to get reprimanded or fired (the stick). So you work either willingly or under duress, and you earn wages or bonus pay (the carrot). Now ask yourself, who is getting rich off ‘your labor’? This is why you have to find your own carrot! It’s out there waiting for you. Probably gagged and tied to a stick in the forest of despair.

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Motivation is self-motivational!

Once you learn to become a ‘self-starter’, starting is easy. Like the Nike mantra, you “Just Do It”! Habits both good and bad are easy to form, and hard to break. When I started running at the beginning of 2019, I had a lot of bad habits. It’s very easy to be lazy. I had set a personal goal on New Year’s Eve 2018 that I would start distance running in 2019 with the goal of eventually running a marathon. I was still fat although I had been dieting for over a year at that time. My goal for the first official 5K race I ran was not to be last. I wanted to finish, I knew 1st place was IMPOSSIBLE even with roller-skates and a rocket-powered backpack. It just was not going to happen. So I contented myself with the goal of finishing the race, any place except last. A runner runs, and I wanted to be a runner! On April 28th, 2019 I ran and finished the Beat Beethoven 5K race at Alvernia University in Reading PA, and I was NOT last! Moreover, I received a plethora of compliments from complete strangers that for a first attempt I ‘did great’. I now knew it was possible to run that distance, that people were rooting for me, and that next time I would do better. I was a Clydesdale ( a heavy-weight runner) and I had found my ‘carrot’!

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Life throws curve-balls!

After the first year of running, I had set goals in place to run twice as many races, more than two dozen with the big race being The Philly Marathon on November 22,2020. This would be my first marathon ever and the coveted Liberty Bell Finisher’s Medal would be mine! Running a distance of 26.2 miles was no longer an impossible dream, it was a developing reality that was growing from hard work and determination. Also I had made new friends in the running community, and we had formed a make-shift running club which I dubbed ‘The Pack’. And then mid-March, COVID-19 AKA the virus that shut down the world cancelled all my slated races in Spring, Summer, and possibly even some in Autumn as well. Now, here’s where being a ‘self-starter’ and having good encouraging friends comes in handy when you’re running down a dream.

Gina, one of the more competitive runners in the group stumbled upon a virtual running series from Run The Edge which was called The Un-Cancelled Project. When the information about the FREE series was disseminated to the group, I was a little skeptical. Joining a FREE series wasn’t going to cost me anything, and besides, with all the official races cancelled, it was the only game in town. It also convinced me to finally purchase a professional runner’s smart-watch,( a Garmin Forerunner 945) so that I could record my time and distance during these virtual races.

Each week had a theme.

gratitude
hope
humor
inspiration
courage
commitment
dreams
kindness
joy
community
perseverance
life

Initially, the series was set for 6 weeks, with 5 races a week. Two ‘beginner’-5K and 10K, one ‘intermediate’- a half-marathon, and two ‘advanced’- a full-marathon, and an ultra-marathon. Due to both the popularity of the free series, and the continuing coronavirus lock-down, the series was expanded to 12 weeks, and two additional races were added to accommodate the beginners (a 8K) and intermediates (a 15K). Also added was the ability to purchase an optional series t-shirt and finishers medal.

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Considering that most races cost $30 and up anyway and did come with t-shirts, I immediately jumped on the opportunity to purchase a series t-shirt and medal so that I had something to show for my hard work. I mean we did get free ‘virtual bibs’ for each race that we could customize with pictures and print out, but t-shirts are nice conversation starters and medals look great hanging on a trophy wall.

Speaking of the virtual bibs- a runners ‘bib’ is the paper number they wear pinned on the front of their shirt while running to identify them during a race. With official timed races, a record is kept by the race officials of each runner and their time. After the race is done, many runners like to keep their bibs for posterity. So the virtual bibs that you could customize lack a runner number and show the distance instead, but you could add a picture in its place. I did that with a few of the 33 bibs I earned thus far.

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GRATITUDE WEEK was a before and after body shot showing how much weight I’d lost my first year as a runner.

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COURAGE WEEK was my first virtual half-marathon and friends who ran it with me.

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JOY WEEK was a collage showing my personal bests, courses, and the friends I ran with that week.

PERSERVERANCE

PERSEVERANCE WEEK highlights my fastest 15K ever!

I must say that these last 11 weeks have been awesome, and Monday June 15th, 2020 marks beginning of the final week of the series LIFE WEEK. Once again I plan to run FIVE races 5K through half-marathon like I did during JOY WEEK, and possibly break at least ONE personal record doing so. And that is the importance of having a goal! Quitters never win, but winners never quit and EVERYONE loves a winner!

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As always I wish you success and happiness!

THE ‘TRIPLE WHAMMY’!

It’s a cruel, (cruel), cruel summer!

THE TRIPPLE WHAMMY

Hot town, summer in the city
Back of my neck getting dirty and gritty
Been down, isn’t it a pity
Doesn’t seem to be a shadow in the city

All around, people looking half dead
Walking on the sidewalk, hotter than a match head–Lyrics from Summer In The City by The Lovin’ Spoonful 1966

wham·my

/ˈ(h)wamē/

noun

INFORMAL

an event with a powerful and unpleasant effect; a blow.

“the third whammy was the degradation of the financial system”

2. an evil or unlucky influence.

“I’ve come to put the whammy on them”

Last weekend was Memorial Day in the USA. It has long been regarded as being the ‘unofficial’ start of the summer vacation season. But we are now living in a new reality because COVID-19, the virus that shut down the world has put a major damper on summer fun this year. Like many Americans, I work, save, plan for, and eagerly await my summertime fun. Often it is a mix of several events spread out over June, July, and August, and extending just beyond Labor Day weekend. Unfortunately this year will be a ‘cruel, cruel summer’ because many people will be forced to spend their summer at home, unable to afford a fun summer vacation. Their vacation plans will be washed away like a sandcastle on the beach.

Hot summer streets
And the pavements are burning
I sit around
Trying to smile but
The air is so heavy and dry
Strange voices are saying
(What did they say?)
Things I can’t understand
It’s too close for comfort
This heat has got
Right out of hand

It’s a cruel, (cruel), cruel summer
(Leaving me) leaving me here on my own
It’s a cruel, (it’s a cruel), cruel summer
Now you’re gone –lyrics Cruel Summer by BANANARAMA 1983

I am one of the ‘lucky’ ones. As I am considered an essential worker, I have been gainfully employed during this nearly three month (so far) COVID-19 shutdown. I have also managed to escape a financial ‘Triple Whammy’ that has befallen many ‘non-essential’ workers at shuttered ‘non-essential’ businesses.

I have NOT:

lost my source of income
lost my life-savings
racked up past-due, and mounting debts

This triple whammy affects not only many individuals, but many businesses as well! All of these shops that have been closed down since mid-March have still been racking up business debt. Rent continues to be changed whether you are open or not as long as you have a lease. Monthly utility bills must be paid. Payments on business lines of credit must still be made. Many of these businesses will NEVER re-open, and their employees will have no job to return to as a result.

The only real inconvenience that I have been facing is the reality that some of the things that I really wanted to do this summer may not be possible.

My favorite kayak rental place DELAWARE RIVER TUBING is not expected to open till possibly mid-June.

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I sincerely doubt I will be going horseback riding this summer.

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JEEP WEEK in Ocean City MD is still slated as of this date, and hopefully will not be cancelled at the last moment.

JEEPER

Some of my summer races are now in jeopardy, and they may be cancelled for this year.

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Although all of my ‘official’ races since the shutdown have been cancelled up to this point, I have managed to replace them with virtual runs. I’m running more now than ever before, but it’s just not the same. I miss some of my fellow runners that I only see at the official races, and I am thankful that I have my small group of running friends that meet up several times a week for a ‘fun-run’, and food.

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I am a runner, and a runner runs! I MUST keep running on a regular basis, as I am in training for my FIRST EVER FULL MARATHON. I have run five of the past seven days! I have done a 5K, 8K, 10K, 15K and even a Half-Marathon! I WILL NEVER GIVE UP! The 2020 Philly Marathon is still slated for November 22nd at this time. This event is very important to me. Over the past three years I have been working my utmost to improve my life, and I can honestly say that I am in better physical shape now than I was in college.

Where is GOD?

“Give thanks to the LORD, for he is good; his love endures forever.” – Psalm 107:1

As I have previously stated, I have managed to escape all of the devastating effects of the coronavirus, physical, social, and financial. No one in my family, or in my circle of close personal friends has died from the disease, or even contracted it for that matter. Atheists and cynics might claim that it’s very easy for someone in my fortunate position to praise God. All things come from God. God has a plan, and from a human view point it is often hard, and sometimes downright impossible to determine. That is because the mind of man is finite and God is infinite.

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I am absolutely positive that there are God-fearing Christians all around the globe who have been negatively impacted by COVID-19. Maybe they lost everything, including family and even their own lives. Yes, people are dying. People die every second of every day and have been dying for thousands of years. Our lives are but a vapor, and this world is not our home. When we tragically lose a loved one to disease, an accident, or natural causes, it is sometimes easy for us to ‘forget’ that God gave his only begotten son Jesus to die a horribly painful death on the cross, so that whosoever believes in Him may be saved and receive the gift of eternal life. Life is meant to be lived and enjoyed, and God is always to be praised, and is always good. God does not give us anything that we cannot overcome.

Consider the story of Job. Job was a righteous man, blessed with wealth, sons, and daughters, who lived in the land of Uz. Job lost everything including his children but continued to give thanks to God and to praise and worship him throughout this entire ordeal. Painful boils covered his entire body. His close personal friends could not comprehend why this was happening to him unless he had done something wrong. His own wife advised him to just ‘curse God and die!’ But it was all just a test and Job passed and he was restored to health, wealth and lived to see his children to the fourth generation.

I could not have accomplished all the things I have done, or received all the blessings in my life had it not been for God, the Lord Jesus Christ. I became a Christian back in college, and I could not be the man I am today without God. Hopefully you too feel the same way as I do, because God is real, and God is good, ALWAYS! As always, I wish you success and happiness!

HAPPY(?) MEMORIAL DAY!

GOD HEAL OUR COUNTRY!

happy memorial day

For many Americans, Memorial Day has two meanings:

First and foremost, it is a day of remembrance to honor our fallen military service men and women who gave their all defending our nation so that we can enjoy the freedoms that they died to protect. Secondly, it is the ‘unofficial’ start of the Summer vacation season. The weather is nice enough usually to have a picnic and grill, take a day trip, or enjoy a 3-day weekend if you don’t have to work Monday.

I consider myself to be a very patriotic person, I love both God and our wonderful country. I make no secret of the fact that I am a Christian first, an American second, and a Trump supporting Republican third.

When I first started writing http://www.InstantCoffeeWisdom.com three years ago, I was because I had just enjoyed a great Summer vacation, and I wanted to share how The 52 WEEK CHALLENGE helped make it possible. So the first year my articles focused on ways to save money, spend wisely, and try to simplify matters of finance. The second year of articles was more about demonstrating how negative thinking and bad information hurt your chances for success and happiness. I focused on The bigger picture and discussed how religion and politics played a very important part in your success. The freedoms that we enjoy in this Christian nation are always in peril if the wrong leadership is voted into office. As for this third year, I have been writing mostly about health, diet, and exercise. The purpose was to show that your health is form of wealth. What’s the point of being rich and successful if you’re sick and miserable? You want the trifecta! You need to hedge your bets on being happy and successful by being strong in mind, spirit, and body.

For me personally, during this three year odyssey I have seen vast improvements in my life. I’ve lost 90lbs, took up competitive running, and am currently in training for my FIRST MARATHON! The Philly Marathon on Nov 22, 2020 has been a goal that I have been working toward since I ran my first 5K over a year ago. The finishers of the race receive a very patriotic Liberty Bell Medal.

finishers medal

I felt amazing and empowered! 2020 was starting out to be my best year ever! And then COVID-19, the virus that shutdown the world struck in mid-March.

At first, American were asked to make ‘small’ and ‘temporary’ sacrifices to preserve our nation. We were reminded of the sacrifices of life and limb by our military, and that this was nothing compared to what they sacrificed for us. And then the small got larger, and the temporary became long term. Days turned into weeks then became months. The forever quarantine seems to have no end in sight as non-essential workers are still sitting at home with no income wandering how they will feed their children. For them, there will be no ‘Summer vacation’, just this soul-crushing ‘Corona Vacation’ with nothing to do, nowhere to go, and no one to do it with, because half the country is terrified of contracting the virus.

I am a runner, and a runner runs. Since the start of this viral outbreak, I have seen ALL my April, May, and now June, possibly even JULY races being cancelled one after another because of restrictions in assembly of large groups and social distancing. Even non-running events like the Bowers Chili Pepper Festival that I attend in SEPTEMBER are now being cancelled! Fall County fairs are being scrapped this year, and I’m even wondering if JEEP WEEK in OCMD will actually happen now.

NOPEPPER

Fortunately my small group of running friends, The Pack have stood together throughout this shutdown substituting virtual races for official events. So we have been having regularly scheduled weekly races, and running virtual half-marathons So for the near future, reality is virtual. But virtual races are really just not the same as actual races. My nightmare is that the biggest race of my entire life, the one that I have been training so hard for The Philly Marathon might get cancelled this year.

Yes, The Pack has vowed to set up support stations for ME along a virtual 26.2 mile course should the Philly Marathon SIX MONTHS AWAY be postponed due to COVID-19. But I don’t want ‘MIKE’S MARATHON’, I want the real thing! The annual event hosted by the city of Philadelphia, Pennsylvania on the third Sunday of November each year since 1954. The one with over 30,000 runners, 60,000 spectators and 3,000 volunteers! The one with the course that takes you past historic landmarks, and past the Liberty Bell! It actually brings me to tears just thinking that my first Marathon might be the next victim of this cursed virus.

So yes, it is Memorial Day Weekend, and I am going to have a picnic with my friends. Hopefully some part of the Summer may be salvaged, but I’m finding it very hard to be optimistic while being bombarded by this constant stream of negativity. So God bless America, God Bless President Trump and his family, and God heal our country. As Always I wish you success and happiness!

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THE POLITICS OF DOOM!

WE THE PEOPLE VS LOCKDOWN!

the politics of doom

There has been a lot of COVID-19 fear-mongering being generated by both the ‘LEFT’ and ‘THE LIBERAL MEDIA’. COVID-19 AKA ‘the Wuhan coronavirus’ has infamously become the virus that shutdown the world. There have been cases in nearly every country on the planet, and many countries including the USA have been virtually shutdown. Non-essential businesses have been shuttered, and a fair amount of they will never re-open. Even with the recently passed CARES Act providing Small Business Loans, many businesses will face an uphill struggle once they re-open whenever that may be.

Last Wednesday, US President Donald J. Trump expressed his strong desire to re-open the USA, ASAP, preferably by the end of April, if not sooner. He also stated that the re-opening would be on a case-by-case basis, according to the wishes of the governors of each state, and with the support of the Federal Government. Almost immediately, the president was slammed by the Left and their supporters. Democratic state governors vowed to extend the lockdown and COVID-19 restrictions into May, and possibly beyond.

They that can give up essential liberty to obtain a little temporary safety deserve neither liberty nor safety. – Benjamin Franklin

Like a growing percentage of Americans, I for one am sick to death of being told what to do, where to go, what I can or cannot buy, and that it’s to prevent the deaths of sickly people who cannot fight off the disease if they should contract it. You quarantine sick people, you do not quarantine healthy people. COVID-19 is a virus, just like the flu is a virus. Just like the flu comes back each year, in all likelihood we will have resurgences of COVID-19 annually for some time. I’m not a virologist, but it seems like a logical assumption. Does this mean that we will shut down the nation for several months every year?

I want my life back! I want to go into stores and buy six cases of water if I so desire. I want fully stock store shelves! I want NORMAL shopping hours! I want to do to my gym and be able to exercise on my way home, and to be able to sit down at a diner for breakfast. There are friends that I haven’t seen in weeks, and probably still will not be seeing weeks from now because they are terrified of contracting the virus, and I don’t see their mindset changing even when the restrictions are lifted. When you live your life in fear, you are afraid until the day you die.

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At state capitals across the nation protesters are gathering in mass to demand the shutdown be ended. People need to feed their families, people need to go back to work, and life needs to go back to normal.

So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand. “All who rage against you will surely be ashamed and disgraced; those who oppose you will be as nothing and perish. Though you search for your enemies, you will not find them. Those who wage war against you will be as nothing at all. For I am the Lord, your God, who takes hold of your right hand and says to you, Do not fear; I will help you. –Isaiah 41:10-13 NIV

As of the writing of this editorial, the current counter for COVID-19 in the USA stands at:

Cases- 957,362
Deaths- 54,145
Recovered- 116,201

With a total US population of roughly 330,000,000 people, 54,145 is a statistically insignificant percentage of the population dying from the disease. Most projection models of the virus indicate that not only are we past the peak, but that we also did not see the millions of deaths indicated by the ‘prophets of doom’ who told us all to shelter in place. We are barely at a million cases, about 10% fully recovered, and 5% died. So overall, only one person in 330 caught the virus, and that person had a 95% likely survival rate. To put this is a ‘real world’ microcosm, let’s look at my job:

My day job is considered an essential service. I have been gainfully employed since the first case of COVID-19 appeared in the USA back in January. I have co-workers who wear gloves, facemasks, and practically bathe in hand sanitizer. I for one, do not. I refuse to live my life in fear, and I do not kowtow to the socialist propaganda of the lunatic fringe. Last week a masked coworker cursed me out and practically accused me of attempting to murder his entire family. I did not retaliate. I stood there calmly listing to him rant and rave, but I was rather annoyed at the least. I get it, this man was AFRAID. To me his fear was totally baseless, but it was very real to him. If he feels a mask, gloves, and sanitizer are essential to his health and safety, by all means he should be allowed to use them. I refuse to be forced.

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We have more or less, about 300 employees spread across 5 branches, and about a dozen zones. Yesterday, the ‘big-boss’ announced that ONE person has JUST this week tested positive for COVID-19. And I’m willing to bet that that one anonymous co-worker has a 95% chance of making a full recovery. They won’t tell us who it is because of privacy laws, but if we came in contact with he or she, they will inform us personally.

“I now believe that television itself, the medium of sitting in front of a magic box that pulses images at us endlessly, the act of watching TV, per se, is mind crushing. It is soul deadening, dehumanizing, soporific in a poisonous way, ultimately brutalizing. It is, simply put so you cannot mistake my meaning, a bad thing.” – Harlan Ellison

Listen up, while many of you are still sitting at home locked down in state-imposed, or self-quarantine, you’re probably spending a lot of time sitting in from of the TV. If you are listening to newscasts or talk shows that are left-leaning, you are probably being inundated with a constant deluge of negativity concerning both COVID-19, and how President Trump is handling the situation. Understand, whether or not you believe it, the president is doing everything humanly possible for the good of the American people. The CARES Act is providing COVID-19 Impact stimulus checks that are being sent out nationwide.

a stack of three example u s treasury checks for stimulus paymen

Not one person in the USA who needed a ventilator due to COVID-19 has been denied a ventilator, and the hospitals still have not been overrun. When Andrew Cuomo, the Democrat governor of the state of NY cried he lacked hospital beds, the Army Corps of Engineers converted the 1,800,000-square-foot Jacob K. Javits Convention Center in New York City into an alternate care facility for more than 2,000 non-COVID-19 patients in a matter of days! The USNS Comfort Hospital Ship was sent to aid New York! Neither was needed.

And regarding the recent $484 Billion Coronavirus Relief Package, Alexandria Ocasio-Cortez (D., N.Y.) was the only Democrat in both the House or Senate to oppose the bill. Her reason? She felt the Republicans and the president were getting too much of what they wanted. The Government SERVES the people, not the other way around.

This virus is NOT a death sentence. Your best defense against COVID-19 is a healthy immune system. You get that from having a healthy and active lifestyle. You get that by eating healthy and exercising, and avoiding stress and negativity. The GOVERNMENT cannot protect you from getting ANY disease, or virus. Your health is up to YOU. This lock-down is purely political. This is an election year and the Democrats are desperate to retake the government by making Donald Trump look bad. Don’t be cattle led to the slaughterhouse. If President Trump is not re-elected in November, America will be the final victim of COVID-19. It is my sincere hope that my fellow Americans see through the Democrat’s deceptions and re-elect this great man. KEEP AMERICA GREAT! God bless America, and God bless President Trump and his family! As always I wish you success and happiness!

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