June 18, 2009 Marathon Training Update

Paced Rachel through a 5 mile tempo.  She was aiming for a 10:30 pace and ended up running a 9:57 pace.  It was a hot one today too.  She didn’t like it much but she did it, got past some negativity, and she kept it moving.  She finished!  Way to go Rachel, Woohoo!!

Next, I did my own 5 mile tempo at 7:00 pace on the nose.  Felt pretty solid except for a couple moments when my pace slipped up or down.  Had some of that negativity of my own that Rachel had and that made me think about how I’ve been doing and how I cope today.  Looking back, I used to let the negativity get the better of me quite often.  I think I’ve learned to focus more on the positive when it gets tough, I mean really focus like a laser…1) I’m running!  2) I can easily get back on pace  3) It hurts, it’s hot, it sucks, but I’m still running!  4) When I’m done I can say ‘I did it!’  

Been blessed in more ways than one including running with great friends… thanks Rachel!

Been doing fairly well sticking to pace and mileage needs for the Oil Creek 100 and qualifying with a 3:15:00 in September.  40 miles so far this week and should end up with about 55.  Tough part is trying to keep up with work, volunteer, and social activities and I’m sure it will get tougher as mileage goes up every few weeks.  Trying to keep up the speed work with the mileage increases is going to be tricky….little nagging feeling…but feeling positive and optimistic for the most part.  I expect David will keep me on track, his speed work has been good.

That being said…ran intervals yesterday, 6/17/09…hot again and humid…ran 4×800 at 3:15 with 90 second rest, and felt the left leg tighten up a bit even though I was holding back and trying to stay close to the scheduled pace.  Tendency is to push it too much, the adrenaline gets you going and all that.  Think the heat was getting to me, little dehydrated.  So, I ran the 5th and 6th interval back-to-back in 6:48…just to be done with it.  Happy with that!  Man, I hate intervals (there’s that negativity again) …but it’s so good when you are done!   :-)

Marathon Plus!

Started training to run the Oil Creek 100 Ultra-marathon on October 10th along with the Akron Road Runner marathon on September 26th to support the fight against cancer and the Leukemia & Lymphoma Society. 

The fundraising goal is $5,000 and if you can donate, please do at:  Thanks for your support!

Started the training two weeks ago and am just now getting the blogging going.  Running and blogging eat up a ton of disposable time, who would have thought…?!

Logged 54 miles two weeks ago.  Hardly noticed as I was pretty excited about getting started on the training for my first ultra-marathon.  Seemed really cool then, and still does, not so sure what it will feel like in about two more months…maybe even just one month… logged 58 miles last week and can feel the fatigue already.  Will stay at this level for a couple of weeks before bumping it up again.

Using a training plan outline used by famous ultra-marathoner Tim Twitmeyer and my hope is that if I even get close to that level and mileage, I can hit my goal of completing Oil  Creek in less than 24 hours.  That’s the plan!

Ran 8 miles this morning with friend Rachel and Elizebeth and had a beautiful morning for it.  Ran a 7:28 pace which is almost race pace for getting to Boston and that’s part of the goal for spring of 2010 so there’s a little more work to do there.  Logged 18 on Sunday and 15 on Saturday this past weekend and also had great weather both days.  I think someone has been looking out for us in the weather department!  Knock on wood!

The Givers Gain Philosophy

I recently attended a Business Network International, BNI, meeting as a guest.  They are a successful networking organization with chapters all across the country and most likely one in your area.  The fundamental concept is that business professionals meet on a regular basis and refer work to each other and build long term relationships.  I learned their philosophy is “Givers Gain.”  How true!

Success in all we do comes through this philosophy which correlates with “No man is an island.”  We can’t do it alone.  It takes support, encouragement, and a little kick in the butt when we need it and these things often come best from outside ourselves.  We need to have an innate ability of course but most of us give in to bad habits, procrastination, and negativity at some point and it’s the people around us that can help us get back on track.  Maybe more importantly, we need to be sure we are there for others when they need us.  That takes commitment to helping others.

We have to be committed to being available as business referral sources, mentors, or just as friends.  When people need help, and we all need help, we need to listen and be supportive in whatever way serves them best.   By providing that service, we become better leaders, better followers, better business partners, better stewards of the community.  It’s good for all of us in many ways.

It can help us build our business such as through the BNI organization, help us grow professionally and personally, and it can help us create stronger communities.  So, the question becomes for each of us… “How can I give today?”

Be Positive, Find Success

Times are tough as we all know.  People are dealing with job loss, business closings, uncertainty, fear and depression.  However, if you look around, there are some people and businesses doing fairly well and it begs the question:  How do we do well when everything seems to be so bad?

In general, there are a number of things we can look at to get us out of the negativity.

1)  Accept What Is.  This is one of the hardest things to do but it’s imperative to get us moving in the right direction.  Times are tough and we can agonize over it or we can say to ourselves, “OK, I get it.  Now what can I do?”  This question puts us in a pro-active state of  mind and gets us out of the victimization mentality that plagues so many.  We either keep spiraling down or we stop ourselves and start to spiral up!

2)  Get Busy.  Once you’ve asked the question above, it’s time to do something with it!  Being productive is key to success but it is also key in generating a positive state of mind.  Less to do means we have more time to dwell on the negatives of the past or the uncertainty of the future.  Idol hands…

3)  Change Your Environment.  If we watch the news 24/7, guess what…we’re going to get depressed!  The media reports on what people want to dwell on and what gets their attention and a lot of people are in a negative place right now.  If you want to get out of the negativity, watch the news a little less, stay away from negative people (yes, this is doable!), go do something fun.

4) Set a Goal…A Big Goal!  Getting busy is helped by having a target to aim at and the bigger the target, the easier to keep at it, get inspired by it, and find a reason to celebrate achieving it…all positives!

As an Executive Coach, my emphasis is now more on motivational workshops, presentations and coaching sessions.  Helping people find their positive energy, make a difference, and find success is what they need and what I do best.

Personally, as a runner, I’m looking at running my first ultra-marathon in October to support fund raising efforts for cancer research.  One hundred miles in memory of and in honor of 100 cancer victims and survivors.  That’s a huge motivator for me and doing something for others helps to keep my mind in a positive state which helps me stay productive.

Where’s your energy and what’s your goal?  Let me know.  Thanks! – Ernie

Learn, Act, and Compete at a Higher Level

During this recession, we see businesses struggling, mass layoffs, and a high degree of fear of what the future may bring.  At the same time, we see an increase in the number of individuals seeking additional education and training which makes sense in that people realize the need to learn more because of the changing economy.  They see the need to reinvent themselves so that they can compete.  As the economy changes, so changes the knowledge, skills and attitudes needed to stay competitive.  As individuals, whether unemployed or not, we must accept this and adapt but also as business owners, we must accept this and adapt as well. 

However, for many businesses we see the opposite behavior in that many have cut training and development dollars, and put on hold leadership development and continuous improvement efforts.  It’s a difficult thing to do as a business…to create change…because of the risk involved and the typical organizational inertia and lack of revenue.  None the less, we cannot just adapt or worse, react, but we must be prognosticators to a degree and attempt to change the right way.  Change too much, too little or in the wrong direction and we will fail.  The difficult economy and the tight margins make our need to move correctly even more important than in easier times.  Most importantly, we cannot create the needed positive change without the support of dedicated and skilled employees.

We must find the path to the right change and do a better job at planning for our future and implementing our plan.  That takes good people and the realization that the need for individual and organizational accountability is at an all time high.  If we can also realize that most employees are willing to get on board to create change that brings organizational success, and job security, we can move not only the organization in the right direction but we can move mountains.

As business owners, we must invest in those activities that support growth and development, leadership, and positive change for only through these efforts, can the organization compete at a higher level!

7 Day Update – Marathon to Fight Cancer

Hey There,

Wanted to give you a quick update on our progress.  In the first week of our efforts to support The Leukemia & Lymphoma Society and the fight against cancer… with on-line donations, checks and pledges, we are already at 20% of our $5,000 fundraising goal!  Thanks so much for your financial support and words of encouragement especially to friend Tom Hopkins and The Delp Company in Maumee Ohio.  They are holding a Jeans Day on May 29th where employees will donate to help support the cause and be able to dress down.  They expect a lot of participation and hope to raise up to $500.  Their support and enthusiasm is inspiring!  Thanks so much!

We are adding to our Honoree list as well.  I’ll be running in memory of Phyllis Brown lost to Lymphoma (for cousin Jane Gnass), for my friend Carol Haddix survivor of colon cancer, for Scott Tong survivor of bone cancer (for friends Chuck and Sue Thayer), and in memory of Winifred Kain and Gladys Bless for friend Darlene Lorenzen.  Here is some of Darlene’s story:


You are very welcome.  I think it’s great that you’re doing this.  My grandmother died from leukemia when she was only 26 and my mother had a blood disease….not Leukemia but very similar.  I know what it’s like to see someone suffer from this disease.  My mom, for the last few years of her life, received blood transfusions…..near the end she needed 4 units a week.  So good luck…and God bless you for your support to this worthy cause.


 If you have a loved one that you would like to add as an Honoree, send me their name and story.  I would be honored to run for them.  And of course, if you haven’t already, please consider a donation to help advance the Society’s mission to find a cure and know that any help is greatly appreciated. 

You can donate on-line quickly and securely at:

For those that prefer to donate off-line, please make your check payable to The Leukemia & Lymphoma Society and mail it to:  Ernest Lewis, 3936 Elmhurst Road, Toledo, OH 43613.

On behalf of The Leukemia & Lymphoma Society and all of our Honorees, thank you so much!

Time Management in the Virtual World!

I’ve always naturally tended to organize and sort my day so time management has always been fairly easy for me.  However, in this new virtual world that so many of us are finding ourselves in, I’ve had to learn some new tricks to stay productive.  On the computer and on-line, we have a wide variety of tools to help us be successful but the number of tools can be overpowering when we step back and take a comprehensive look.  In my case for instance, I have a couple of websites, a new blog, an email newsletter, and profile pages such as LinkedIn and Facebook.  I still type my own documents, manage the network in-house, and mostly troubleshoot the software and hardware myself.

All of this can be time consuming and stressful especially now that I am taking on new social media and networking opportunities.  Here are a couple of things I’ve started to do or do differently:

1) Organize (and use) my computer desktop.  I used to keep a clean desktop with very few shortcuts.  Now I keep shortcuts for key websites, programs and files.  I sort by type including administrative, programs, websites, and frequently used files.  The trick is keeping it current by taking a few minutes once in a while to delete unnecessary items, which means no more icons that you can’t even remember what they were for.

2) Integrate Outlook with LinkedIn.  There is a downloadable LinkedIn application that allows users to access LinkedIn profile information directly through their MS Outlook program.  You can easily check profile information and stay current with your contacts and build your network at the same time.

3) Budget and block time for the necessities.  Each morning, I schedule about one hour to access profiles, websites, and blogs as well as check and answer email.  That way, even if the rest of my day is crazy, I will still be somewhat current and provide decent response times and service.  Larger projects such as a long blog post may need to be blocked and completed separately.  I also have started to block time to actually learn more about social media tools and their use and there is a lot to learn!

4) Update and replace.  Evaluate all you are doing and look for ways to be more efficient and effective.   In that vein…if you have a blog, does the email newsletter become outdated?  How does Twittering fit in? Can they be integrated?  There are many possibilities in this virtual world so keep asking questions.  I know I am!

5) Stop procrastinating.  An old school time management must that should be etched in stone, or for some of us on our forehead.  Procrastinating in the virtual world not only slows us down personally but it potentially reduces our virtual footprint or even worse causes it to age and that’s not good because it’s all visible to the masses.

6) And finally, find some balance and some downtime.  Staying connected 24/7 can be draining.  Once in a while try to disconnect by turning off the cell phone, setting aside the laptop, and going for a walk or a run in the park.  Connecting with nature and some decompression does a body and a mind good.

That’s a little about how I am “saving” some time to get more done and I know I have a lot more to learn.  Let me know how you manage your time in the virtual world!

Marathon to Fight Cancer!

Marathon to Fight CancerKicking off the 2009 Marathon Fundraiser to Fight Cancer.  Please help the cause at:

I appreciate your support! – Ernie

Glass City Marathon

Ran the Glass City Marathon yesterday!  Came in  at a decent 3:58:11 finishing time considering the 80 degree heat.  3:30 was the orginal goal under ideal conditions but at mile 16 there was little breeze and lots of sun so the goal time was out.   I’ll still take the finish since that’s what it’s all about, finishing, meeting the challenge of the distance, and having fun!

After 16, I was pouring water over my head at every waterstop trying to keep cool.  From 17-20 there was little breeze and I felt I was overheating so I slowed to a walk/run.  There were two people out with garden hoses and that was helpful.  I was wishing every homeowner was out there.  At 21, I started to find a decent stride and was able to run most of the rest of the way, albeit at a slower pace!

Mind games helped.  The Broadway section of the course is long and flat and kind of boring.  Imagining the trail at Oak Openings metropark where it’s more scenic, has twist and turns, and is cooler, helps to keep your legs going.  Keeping your mind occupied and not thinking about how tired your legs are will get you to the finish line every time.

Other than the heat, the race went well.  The Toledo Road Runners hosted the event and it went smoothly aside from a small glitch or two.  It was a relatively small race with 1,600 plus marathoners, half-marathoners and 5-man relay teams and 5k racers.  They made improvements in the course and added the half-marathon this year and they did a good job.  Next year should be even better and probably have a bigger turnout.  The volunteers were great as usual!

Friends Jim Hunt and Frank Cody were there to run as well.  Frank got a second place in his age group in the half-marathon which he does regularly and Jim finshed well in spite of a pulled muscle.  I was able to run the last few yards with Jim and I always admire how he can push through tough races.  Way to go guys!  Christine Hunt and David Large met us on the course for encouragement and support.  Friends and family like these certainly make going 26.2 a whole lot easier.

Last year was freezing cold and this year was blistering heat.  Wonder what next year will bring… though it may not matter as I hope to be running Boston with 25,000 of my best friends next April!

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