2018: The Year for a New Way of Thinking (Part 1)

Welcome to the New Year! Each year we all make the resolution to change something. Do you find that each year it is the same resolution? What are you thinking for 2018? In all the planning process, you are good at taking care of others but where do you fit into the equation?

Take a few moments to weigh your options for 2018 and what your fitness goals will be. Your choice of fitness can be walking, running, spinning, or other forms. Take a few minutes to take make a realistic plan which is attainable. Write your plan out and track your progress. Let this be the year in which you see through to the results.

Let me offer the following to you for consideration. Here is my plan, which is simple to follow. I am doing three miles of running on the treadmill and then four miles on the cycle. I should note that this is in the gym. (Depending on your part of the country, it is probably cold outside.)

My workout is easy to follow and one you can start off doing and it does not take a lot of time. You start on the treadmill, walking one lap at a pace of 14.7 and this for the warm up. At the end you do a slow jog for half a lap on the track at 10.54 pace and then you walk another half a lap at the 14.7 pace.

In doing this workout you will see how easy it can be and after a week of this routine it does get easier. As the weeks continue, you can gradually increase the pace at which you walk and increase the pace of the jog. Your body will know when you can make the increase.

To those who are new to the column, the workout may not seem too aggressive. In September of 2015, a leaky mitral heart valve was detected. I continued to run and in May, 2017 I completed my 110th marathon. In between, my times were getting slower. On July 10, 2017 I underwent open heart surgery for a valve repair. It has been a long road to where I am now.

It is through this column that I am sharing that we all have challenges to overcome. Now is the time to face your challenge. In order to be successful, write down your plan and be consistent.

(Stay tuned for Part Two when you’ll get to hear some runners talk about their fitness journey!)



About George Banker

George Banker is the Operations Manager for the Army Ten-Miler (US Army / MDW), the second largest 10-mile road race in the Unites States and this year the race will accept 35,000 runners. The responsibilities include the operational planning, logistics, community outreach, designing of the course, volunteer recruitment, and support to medical and police jurisdictions. Started August 2003. Prior to joining the Army Ten-Miler he worked 25 years at IBM serving in administration and management within the federal marketing environment in Bethesda, Maryland. Retired from the U.S. Air Force (Enlisted grade Technical Sergeant) Experience include ground refueling supervisor and cryogenic fluids production supervisor. He received 14 military decorations including the Air Force Commendation Medal, Vietnam Service Medal, Republic of Vietnam Gallantry Cross w/Palm, and Republic of Vietnam Campaign Medal (1969-1989). Since 1983, a freelance photographer and journalist, Senior Writer for the Runner’s Gazette, contributor to Running Journal newspaper, and RunWashington. District of Columbia Road Runners Club (DCRRC) Hall of Fame Inductee for 2006 The former president and meet director for the Mid-Atlantic Corporate Athletic Association Relays (1986-1993). Director for the Washington’s Birthday Marathon Relay (1989-1999), started the Relay. Race consultant, and steering committee member with the following events: Credit Union Cherry Blossom 10 Mile Run (1989), George Washington’s Parkway Classic 5K/10 Miler, Lawyer’s Have Heart 10K, Marine Corps Marathon (Historian - Ad Hoc Publicity Committee) , Navy Half Marathon & 5-Miler, and Woodrow Wilson Bridge Half Marathon. State Record Keeper USA Track & Field, 1993 to present. Chair, Trends and Issues Committee, Road Runners Club of America (RRCA) 1993-2000. Member USA Track and Field Hall of Fame. Avid runner, 99 marathons completed and serve in additional capacity as race announcer, media relations, and invited elite runner coordinator for several local area races. Six JFK 50 Miler completed to date. The Marine Corps Marathon in October 2014 will be my 100th marathon and my 31st time running it. Author of “The Marine Corps Marathon A Running Tradition” (1976-2006) September 2007 publish date. Completed 30 MCM’s to date (2013). (http://www.runwithmeworld.com) December 2006 MetroSports Athlete of the Month Hall of Fame Inductee 2011 – Marine Corps Marathon Running PRs: Marathon 3:04:32 (’88) Houston-Tenneco, Half-Marathon 1:22:40 (’84) Philadelphia Distance Run, 10-Miles 1:02:10 (’87) Army Ten-Miler, 10K 37:42 (’84) Diabetes Derby, 5K 18:28 (’88) Stanford University, 1600 Meters 5:18 (’87) Gallaudet University. Graduated with an AA in Accounting from Prince George’s Community College with honors, Largo, MD (’76), and a BBA in Accounting from George Washington University, Washington, DC (’84). Educational community involvement: Volunteer speaker, Connection Resource Bank, Division of Family and Community Partnerships, Montgomery County Public Schools (1995- Present) MCMHistory.com

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