Welcome


Thoughts on fitness, health, good nutrition ... and running.


Welcome to Bald Man Running, a blog launched by Frank Murphy on January 1, 2015.

Many of the blog entries on this website predate 1/1/2015. Prior to BMR, I had written articles for various projects, and I have imported many of them into this blog (labeled "retro"). I will continue to add articles as I find them, polish them up and import them.

In March, 2013 I was selected as a contestant for the sixth season of Fort Wayne's Smallest Winner. Through this amazing program, I learned about good nutrition, sound exercise and accountability. By October, I would lose over 88 pounds (almost 37% of my original weight)! One of the many things I acquired through FWSW was a love for running. You can retrace my weight loss journey and discover how I became a runner by reading those entries labeled "fwsw" ...

Monday, October 20, 2014

Three goals

Note: I'm not sure where this "three goal" idea comes from, but I heard it from somebody else a long time ago. If you know the source, please let me know.

I go into a race with three goals ...
1) a "would be crushed if I didn't meet" goal,
2) a reasonable, yet challenging, "push myself and could hit it" goal, and
3) a "you've got to be crazy" goal ...

In turn, those goals for Columbus were 4:30, 4:15, and 4:00.

I thought I still had a shot at 4:00 around mile 16. I had about four minutes to make up at that point, and finally realized that if I did get it down to zero, I was unlikely to have enough left in the tank to finish strong. I didn't want to lose 4:15, so I tried adjusting my pace and expectations ...

The 4:15 pace group was breathing down our necks for the last 8 miles or so. We stayed just ahead of them, and I had enough for a strong kick at the end (my last 1/2 mile was a sub 8 pace).

(Incidentally, my three goals for my first marathon were finish, 4:30, 4:20.)

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