Category Archives: goals

50 K Training: Week 3

Training for a 50k has been a big change to the way I run. I have never done any kind of official training program for any race I have run. If I set my sights on a run that is a little different in the past I just change the way I run to suit the type of race I am striving for. If the race is longer than what I normally run I just try to run a little farther each time I run until I can run that distance. If my goal is to run a familiar distance a little faster I just focus on trying to run each run of that distance a little faster and improve over time. If I am focusing on a a trail run instead of a road race I try to spend more time running trails.

Following a plan that tells me what days to run and how many miles to run is so much more regimented than anything I have ever done in my running or in any aspect of my life really. In a way its good because there it eliminates the decision making. Do I want to run today? How far do I want to run today? What kind of run do I want to have today? Not having to make decisions regarding the running is good. It alleviates a little bit of stress and indecisiveness. I know exactly what I am doing. I just have to look at my calendar.

On the other hand, following a plan feels a bit daunting at times. There is a limited amount of flexibility one can create within the structure if a plan. I sometimes can push a run back a day or run a day early. But other than that I wake up and I know, I am running TODAY. I think that as runners we have all had days where we just don’t feel like running. But when you are trying to follow a training plan to train for a very specific event you can’t decide I just don’t feel like running today and let that feeling win on a very regular basis. If you do you will show up to your race an be unprepared.

On Sunday 1/21/18 I finished up week three of my training plan. It felt like a particularly tough week. I felt tired several days I had to run. I just didn’t feel strong on most of my runs. There were days I just didn’t feel like running. There were days I almost stopped mid run and just called it good enough for no real reason than I didn’t feel like running anymore.

Part of this is I am running more miles on a more regular basis than I ever have before. I am running more days a week than I ever have before. And the biggest factor for me I think is, that due to it being the middle of winter in upstate NY, I have spent more time running on a treadmill than I had ever imagined I would. I am a hater of the treadmill. The monotony kills me. I can’t wait for Spring and more light an nicer weather.

On a positive note, Sunday I was scheduled to run a nice easy five miles the day after my weekly long run. My long run had felt like a struggle even though it was my shortest long run of the plan so far. I was kinda dreading going out for a run for fear that I just wouldn’t feel good. I procrastinated as much as I could. Eventually I laced up the shoes and stepped out the door.

It was relatively warm compared to recent weather trends here. I left my house and started slowly heading down the road. The run started off slow. But the longer I ran the more I wanted to run. The running started working its magic. I started to feel better. I felt better physically and I felt better about being out for a run. My run was supposed to be at an easy pace, but I was feeling good so I just ran what felt right. I didn’t check my watch much to make sure I was running the planed pace. I think just letting go and running the pace that felt right helped me feel better physically an spiritually. It was just the right thing to do for me in the moment.

I finished the run with an average pace that was 30 seconds per mile faster than what I was supposed to run but I also finished the run feeling satisfied. I left the mindset of training behind for one run and just enjoyed the run. I want to be prepared for my race. I want to be conditioned so I can enjoy the race but I also want to enjoy the training as much as I can. I think that this might be the approach I take throughout training from now on. As long as I feel good physically I might just run casually without minding my training plan once in a while for a refresh. It’s like hitting the restart button.

So if you are struggling take a minute and reset. Then get back to work.

Tanglewood Nature Center - January 13, 2012-183-2
Tanglewood Nature Center

2018 Art Goals

I have written a lot about running and my running goals lately, but I don’t think that I have written much about what I want to accomplish in my art work. Now seems like the perfect time to address that as we getting into the new year. Below is a list of 8 goals I have for the 2018 year.

  1. Have another art exhibit.
  2. Publish an article without photography.
  3. Publish a photography related article.
  4. Take more portrait sessions.
  5. Photograph more shelter animals.
  6. Teach a photography class.
  7. Gain more support through Patreon.
  8. Write a book.

Last year was a good year for me in relation to my goal number 1. I had a joint exhibit with my dad that was very fun and then I began planning for an exhibit for 2018. AS of a few weeks ago it is official that I will have another art exhibit in 2018. The exhibit will be at the Tioga Arts Council in Owego, NY. The exhibit will be called A Runners World and will feature photographs I have taken while out running. You can find out more information about my exhibit here: A Runners World.

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Black-Throated Blue Warbler

I have been fortunate to have some of my work published and I would like to continue that in 2018. One thing I have never done is have an article published that is just my writing and not featuring my photography. That is one thing I would like to accomplish in 2018.

I have thought a lot about teaching photography in some capacity to other people. I love photography and love talking photography with people. I have so many ideas about this and I am still fleshing out exactly how this will take place. I would love to do one on one tutorials as well as group classes. There are so many ways this can go. If this interests you get in touch and we can discuss the options.

The last goal on the list is probably the scariest to state in public. I have thought about writing a book for a long time. There are some people who know this but not many. I have even written parts of a book I have ideas for periodically. I even got so far as to write a book proposal for one idea and work on a book proposal for another idea. Unfortunately, my fear held me up and after working on these projects I lost most of the work I did on the book proposals some how because I was procrastinating. I am trying to let go of my fear and get back to work on the projects and submit some proposals. It is really hard to convince myself to redo the work I had already done. So, thats right I said it. I am writing a book or books.

If you would like to see me write a book let me know. You can help support all of these goals on Patreon: KRNaturalPhoto. I appreciate any level of support you wish to provide, however if you support at higher levels you earn better rewards as a supporter.

I am looking forward to making these goal a reality in 2018. I hope you decide to join me on this journey.

What are some of your 2018 goals?

Endicott, NY_Apr162010_0027


2018 Running Goals

My running goals generally revolve around types of runs I want to try and increasing distance. I think in 2018 there will be more goals involving increasing distances, but I think I also want to set some different types of goals. Some goals I have already talked about in past posts but some of them will be newer.

  1. Run a trail marathon
  2. Run my first ultra
  3. Increase my mileage from 2017 – 2018
  4. Run a sub 24 Minute 5k
  5. Run a sub 2 hour half marathon
  6. Learn more about running
  7. Learn more about proper running training
STRC New Years Day 5 Miler_January 01, 2018_421
STRC New Years Day 5 Miler

My first Trail marathon and ultra are already on the calendar. I will be running Sehgahunda Trail Marathon and Worlds End 50k. I am super excited about these races. These are sure to push my limits and help me explore ho I am as a person and as a runner. I will be running these races with some of my friends which makes it even better. Training for these races began 1/1/18 and it is something totally new for me. I have never followed an official training plan. This should have me more prepared for these races than any other I have run previously.

After my training throughout 2017 I feel like a sub two hour half marathon is within my reach. I ran at least on half marathon distance run almost every month. Now that I am starting 50k training the training plan has me running a half marathon distance long run almost every week. Seems like this should help me even more even though the long runs will not be focused on speed at all. I have a half marathon on the calendar already for 2018 at the 37th annual Skunk Cabbage Classic. The race is a bit hilly, so not necessarily a fast course but hopefully with the trail running and training I will be doing I will be able to get it done here. I am also planning to run this race with some friends so no matter what it will be fun.

STRC New Years Day 5 Miler_January 01, 2018_390
STRC New Years Day 5 Miler

My other time related goal is to run a sub 24 minute 5k. I haven’t run a 5k in years and I seldom push myself to run as hard as I can like one would in a 5k race. This is the one goal on my list I am least confident I can achieve. I am planning to take some time off running long distance post 50k to try and train myself up for a 5k in the summer. If anyone has ideas for a fun 5k to run preferably in the Finger Lakes region of NY or a good training plan to follow let m know in the comments.

My other goals amount to just becoming smarter and more well informed about running. So everyone share with me their favorite running columns to read to learn more about running and become a better runner. I’d love to see what is out their besides articles by Runners World.

Get out there and enjoy a run. Talk to you again soon.

Just Get Started

Yesterday I read a tweet by someone that said he would gladly pay someone to write the beginning and ending lines of whatever project he was working on. I responded that I find the opening line of anything I write to be painful to get out. Just like this post. I could overthink and be paralyzed thinking of the best way to open the post. But instead I decided to just start writing and let it go from there. And now I am off and going and hopefully you will keep reading despite a less than perfect beginning.

In life though I think that is the most important thing. Don’t over analyze. Don’t get paralyzed by the anxiety of just getting started. That is something that has haunted me my entire life, always the fear of the unknown instead of the excitement of starting something new. But I am working to change that.

I just started reading the book Quiet. It’s been sitting on my virtual bookshelf on my Kindle for a long time now. Every time I need to begin a new book I agonize over what to start and never choose this title because I feel like it may be revealing for me. But now I am reading it and it is good. Just get started. Once you get started then you can enjoy the process.

I’ve always struggled making friends. Always afraid to put myself out there. A couple years ago I made it my new years resolution to join a running club. I put myself out there. I didn’t really talk to anyone the first couple of runs I went on but now all my running friends are probably thinking, “We can’t get this guy to shut up.” So just take the leap and put yourself out there. You don’t have to walk the tight rope without a net, but put yourself in the situation where things can happen for you.

This applies to running and getting in shape itself. I had always been the kind of person that thought if I wanted to get into better shape I could whenever I wanted. But that is just an excuse to never start. Once you decide to start you will find how much you really can do, but you have to start first.

I even feel this fear and hesitation in things I have loved to do for a long time. Photography is something I have loved to do for a long time, but starting a new project or even just getting out the door to take some photos gives me pause. But, once I get out there and start clicking the shutter that all dissipates. The joy and passion flows and I am off and running, often shooting hundreds to thousands of photos. I love doing it but it takes a renewed commitment to starting each time to get me going in the right direction instead of procrastinating.

Life is hard. There is no easy way. There is no perfect beginning or time to start. The time to start is now. If you want to do something do it. Start now. Don’t let the perfect be the enemy of the good. Do not let the paralysis by analysis set in. Get going. Do that thing that you have always wanted to do. Once you get going to momentum will build on itself and you will get where you are going. But you cannot get there if you never start.

Stop planning to start and waiting for the right time and just start. Life long dreams and goals don’t come easy. It may seem like there is not enough time to make significant progress on a goal right now and that may be true. You won’t accomplish it right now in the moment, but you can get started. Get started making progress toward a goal. A goal is rarely something that you can just go out and do right now and attain it. It is something that requires steady progress toward the end result. You will never get there if you don’t get going.

Join me in this experiment that we call life and get out there and start that thing you have always wanted to do today. Let m know in the comments what you are starting.

Goals are not just for running

I have talked a lot about various goals I have and things I have done. Lately that has mostly pertained to running. I’m here to tell you, as if you didn’t know, that goals do not have to only pertain to your running or athletic ventures. It is always good to be setting goals for anything that is important in your life where you would like to accomplish something.

I have many goals that expand to other areas of my life outside of running. I have lots of goals for my photography and writing for example. I have also that I have been able to accomplish many of those goals. And I couldn’t have done that without the support of many of you who are out there reading this right now. Most of the time I can’t even believe I have accomplished those things that I have. When doubt sets in and I feel like I’m not good enough I need to reflect on those things that I have already done.


If someone had told me when I first set out on this photography journey back in 2000 that I would be a published photographer and writer, that I would sell artwork in galleries, and that I would have joint and solo art exhibits featuring my work I don’t think I would have believed any of it. But I have put in the hard work and dedication that it takes and I have been able to make those things happen. I have explored so many avenues with my writing and photography. I have sold artwork online through my website, I’ve written posts on social media that lead to sales, I have been paid to photograph events, and I have taken portrait photography of people’s beloved dogs. How did I ever get so lucky?

Hard work, that’s how. I have been fortunate to accomplish all these goals but they are not the only things I want to do. I want to become more consistent with everything I do. Write more, photograph more, have more exhibits, publish more online and in print. These are all items on my goal list and I am working hard to make them happen. I hope that you enjoy being along for the ride.

One thing that became a goal for me photographically followed with my running more trail runs. I wanted to create a series of photography showcasing the beauty of nature that I encountered while I was out running. This has been a challenge on many fronts. I have been searching for the perfect combination of gear to use while I am out running that is easy to carry on a tun, easy to use, and also creates the high quality images I am looking for. I think I am almost there in that respect. Another part of the challenge is that frequently when I go out running and take a camera I don’t even know what if anything I will see that will want to photograph. So this requires improvisation and the ability to work without a net so to speak. No planning regarding how the photography aspect will work is really possible. I just run and then when I see something I feel drawn to photograph I do the best I can to make it work. And to be perfectly honest this method does not work real well in a great many circumstances. A better shot could be accomplished with more planning and more conventional gear, but that is not what this process is about.

So on the topic of this goal of creating a series o photography that is created in the process of running I decided to commit to creating a photography exhibit that features my photography that has been taken when I have been out on a run. This is pretty new for me. The apraoch is new and the way I am constructing the exhibit is pretty new. I have only ever crated one exhibit that followed such a narrow theme before. I only hope that this upcoming exhibit can live up to what I believe have been my pretty high standards of quality that I have set in my previous works.

This exhibit is currently being planed for February 2018. The exhibit will be on display at the Tioga Arts Council in Owego, NY. I will publish more information regarding this exhibit as the plans firm up. Thank you for your continued support.

If you wish to support me in my continued endevor including this art exhibit featuring run photography you can contribute to my Patreon page: KRNaturaPhoto

Thank you to everyone who has already chosen to suppoyt me through Patreon or purchasing my work. I wouldn’t be able to do this without you.

If you choose to support me on Patreon you can do so for as little as $1 per month. However, each amount you decide to contribute earns you different rewards as follows below:

Pledge $1 or more per month
This will allow you to gain access to the Patreon activity feed where there will be posts of photography not available elsewhere.
Pledge $2 or more per month
You will be sent a digital image of one of my photographs that is suitable for digital displays. Please be sure to provide your email or social media links on your Patron page so I can provide you with the image through those means.
Pledge $5 or more per month
I will post an image of a subject suggested by you to the Patreon Activity feed. If I do not have that exact image in my portfolio I will post something as close as possible or try to create that photograph. Keep in mind that I specialize in nature, wildlife, and animals when you request an image. Images in those categories are the ones I will be able to post.
Pledge $10 or more per month
You will receive a full size digital image of one of my photographs. You may choose between a photograph of a dog, bird, flowers, or landscapes. Please be sure to provide your email or social media links on your Patron page so I can provide you with the image through those means.
Pledge $20 or more per month
Patrons supporting at this level will receive an 11×14 print featuring a dog or cat from our local animal shelter.
Pledge $60 or more per month
Patrons supporting at this level will receive a 10 page 8×10 photo book featuring dogs and cats from our local animal shelter that I have photographed.

Another Running Goal

As a runner one thing that helps me stay motivated and get the training I need to enjoy the races I want to run is setting goals. The goal could be the race itself that I want to run or it could revolve around some other aspect of running. Goals can be time related, distance related, or taking on another specific challenge.

Big flats 14 mile grou run_February 10, 2017_19

After running multiple half marathons in 2016 I found that the half marathon distance is a a distance I like for road races. It is the perfect amount of challenging yet holding the possibility of improvement. I decided both training for the races as well as running them. I decided that I wanted to be able to run a half marathon whenever I saw a race that looked fun. I didn’t want to have to look far off into the future and plan and make sure I had time to train for a half marathon.

Mt. Tom Challenge _February 18, 2017_20

I just want to see a fun event and jump on it and do it. This might sound a little crazy from some perspectives. But it seemed perfectly reasonable to me. I enjoy running half marathons. I want to be able to run any half marathon that sounds fun if I want to run it. I want to be ready for any opportunity that may arise.

So to this end I decided that since I had trained for a half marathon the past two years in a row now as my goal race I wanted to be at the point where I didn’t have to “train” just to be able to run the half marathon. I wanted to be in good enough running shape to be able to run the half marathon distance whenever. I may not be able to run it to the best of my ability but I wanted to be to the point where I could run the distance without suffering at any time.

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I decided I wanted to commit to running a half marathon distance at least once every month for all of 2017. That way My legs would build the muscle memory of that distance. My mind and my body would know how to run that race. I would fully know what to expect from that distance. I figured this would keep me prepared for any half marathon that I should decide I wanted to do. This lead me to mapping out a nearly half marathon distance run that I cold do from my house in a loop fashion that would include over 1,200 feet of elevation gain. I never thought I would be doing anything like that.

The toughest part of this goal came in May. I had been enjoying my normal running routine and went out for a planned 13.1 mile run with a friend and the run just wasn’t going well. I was exhausted and tired and slow. I eventually had to call it quits at 11 miles. It was a huge downer. My friend knew I was bummed about not getting to my goal distance and encouraged my to shake it off. Telling me that we all have bad days. Days when our runs don’t go as we would like, and that is true. But I still felt down about that run. I had this goal and now I wasn’t going to reach it. I never reached my goal of a half marathon distance run for May.

Dam Good Trail Race_August 13, 2017_5

I could have let that stop me. I could have given up on my goal of running half marathon distance runs and never run another one after that. Or I could have run long runs less frequently, But I didn’t I continued to run half marathon distance runs. I ran with friends or I ran solo, but I ran. I kept reaching for that goal even though technically I still wouldn’t reach it. But I would still get 99.9% of the benefit of trying to attain that goal. There is more to setting a goal than just saying you achieved that specific thing.

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I managed to keep up my motivation through the month of October. Other than the one month I didn’t run a half marathon distance run I did successfully run a half marathon distance every other month. In October I actually ran at least 13.1 miles three times and that included the hardest run I have run to date, a 25k trail run with over 4000 ft of elevation.  So don’t let one minor hiccup in achieving your goals create a real setback in what you are trying to achieve. You can still achieve a great deal without actually meeting the exact definition of what your goal was.

Reaching for your goals helps you feel better. It provides motivation. It provides the fodder that powers us on to bigger and better things. Set goals. Reach for them. Achieve them. And most importantly of all keep striving for them despite setbacks. You will be glad you did.

FLT_September 17, 2017_21

Running goals….change

This year I did not have too many running goals in mind. My one goal race was to run the 25k Green Monster trail race in October. That would be my longest race to date and the goal is to just finish. 

Other than that I just wanted to enjoy running with my friends. And on that note the first part of the year has been great. 

As with most things the more you run the better you get at it. Thankfully I have a great group of friends that enjoy running so I am able to find company for a run just about any time and that increases the likelihood of running on any given day. 

I tend to be the kind of person who thinks “I can’t do that” especially when it pertains to running. Luckily I have these friends that encourage me to sign up for challenging races and push me to run harder, faster, and farther than I think I can. These are good people. They tolerate my constant gripes as we run. They know at the end I’ll be happy with the results even though I deny it in the moment every time. 

So, thanks to getting to run with all my friends I have made more progress than I thought. So I think it is time to add a new running goal for this year. I had planned to focus on trail running but after my last road run I decided to set a goal for what I plan as my last race of the year, the Red Barron Half Marathon in Upstate NY with the Southern Tier Running Club. My goal is for a sub two hour half marathon at that race. Something that after last year I thought was just a goal for some race in the distant future. But now it seems within reach. 

Anyone who is interested in training with me as the year progresses with this goal in mind is more than welcome. Find me on Facebook and we can organize some runs. 

Looking forward to the next run. See you out there.