On the other hand...

10% of 2011...

... and have I achieved 10% of what I set out to do this year?

I have shaved 8 pounds off - so of the 50 that would be ideal, I've over achieved.  Some of the other things I want to get back to - like my novel and having more get-togethers with friends at my place, well those are still in the works. 

I have locked in on a training program for the Dahlonega 5k on March 5th. It's just 4 weeks away, so a 4 week training plan has been found!


4 Week 5k Training Plan from the Salt Lake Running Co.

This plan is designed for anyone who would like to finish a 5K and who is not concerned about any time goals. Due to the limited timeframe of this training plan, participants should not expect to perform at their top ability. Runners should be prepared for beginner's level running before beginning this program.


XT stands for Cross Training, which includes activities like elliptical, swimming, cycling, spinning, aerobics, fast walking, etc. XT days should be aerobic by nature, but low impact on the body.


Run days may be a combination of running and walking. It is recommended that runners spend a minimum 5 to 10 minutes stretching after the run is completed on the "Run" days.

WK, Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday
1 Rest/Stretch, Run 20 min, Stretch/XT, Run 20 min, Stretch/XT, Rest/Stretch, Run 2 miles
2 Rest/Stretch, Run 25 min, Stretch/XT, Run 20 min, Stretch/XT, Rest/Stretch, Run 2.5 miles
3 Rest/Stretch, Run 30 min, Stretch/XT, Run 20 min, Stretch/XT, Rest/Stretch, Run 3 miles
4 Rest/Stretch, Run 20 min, Stretch/XT, Run 25 min, Stretch/XT, Run 15 min, 5k!


Part of the challenge here is that I will be on a cruise during week 2.  First, I am probabaly going to be eating like a beast, and second, who wants to go running on a cruise?!?!  I am going to try to work it out.  It is only a total of an hour or two out of my time, so I think I can make it.  St. Maarten, St. Thomas and Nassau.  Some time in the sun.





I will keep in mind that the Dahlonega 5k is being held to support Prevent Child Abuse America.  That should keep up the motivation. 

Six and a Quarter Men

I woke up this morning  knowing it was weigh in day.  I wasn't able to weigh in last weekend, since I was at the Niagara Ice Wine Festival. I had a great time, and had so much ice wine - definitely not conducive to losing weight, but I tried to count the calories.  But when you are eating homemade marshmallows toasted over an open fire with an ice cab franc and ice vidal with an ice wine syrup infused cheesecake lollipop, there is a ever so slight chance that you might lose track.  I thought, for sure, I was on my way to missing my target of dropping 2 pounds a week.  

As it turns out, I did make the goal!  I am down 8 pounds so far this year, thankyouverymuch.  So I celebrated.  I took my guy and a quarter body and hit the Five Guys.  I know, I know - don't say it.  Here is how I convinced myself that it was ok - then I'll tell you how it got even worse.  

When I use to go to Five Guys, I would get a cheeseburger (which we all know means a double) with fries.  Beautiful, hand cut, fresh french fries.  I was usually able to down about half the fries - that's what Five Guys considers "a serving" - for a total calorie count of somewhere in the neighborhood of  1,150.  That's one thousand, one hundred and fifty calories. I've been pursuing 1,500 net a day, so I went for the little cheeseburger, no fries, for a total of 550 calories.  It was the first real meal of the day, and I had a 3 mile run on the books for the day, so I was feeling good.  Feeling proud.  

Then I was tempted with five little words:  "Wanna go to the Vortex?"

The Vortex is the home of the Double Coronary Bypass.  The Double Coronary Bypass is a half pound sirloin burger topped with 2 fried eggs, 4 slices of american cheese, 5 slices of bacon and 2 grilled cheese sandwiches replacing the buns. 

Before you jump to conclusions, no, I didn't.  

I went for the simple cheeseburger,  a perfect medium rare, hand formed and grilled over an open flame cheeseburger.  I did get the tater tots, only ate about half of them, and figure that I racked up 850-ish calories.

Guess I am done eating for the day.  I'll be good the next six days.  

Promise.

Rising above the Labyrinth

"I have approximate answers and possible beliefs and different degrees of certainty about different things, but I'm not absolutely sure of anything, and many things I don't know anything about, such as whether it means anything to ask why we're here, and what the question might mean. I might think abit a little bit, but if I can't figure it out, then I go on to something else. But I don't have to know an answer.... I don't feel frightened by not knowing things, by being lost in the mysterious universe without having any purpose, which is the way it really is, as far as I can tell, possibly. It doesn't frighten me."~Richard Phillips Feynman

I have been on an interesting journey over the last year or so, one that I am not entirely sure how I started, nor how it eventually ended. What I do know is that I was stressing over being 174 and trying to get to 169.9 pounds in June of 2008. In October 2009, I had creeped up, to somewhere in the neighborhood of 185, even though I was training for two back to back marathons. By September 2010, I topped out at 217.

There were a number of changes that may have spurred this on, a significant one being my generally sad performance in the two marathons. I had been working pretty hard at the training program, but seemed to crash and burn almost from the start of the first one - like the flame in my heart just went out. My desire to train for anything was just simply gone.

Since then, my focus has been on work - and of course, that on which one puts his attention grows. I've earned a promotion, which is great; unfortunately that means the travelling increases, and my ability to train becomes increasingly difficult, now that I am ready to move back into that flow. I have risen up above the labyrinth, and found my bearings, and am ready to find my way back into a healthy lifestyle.

The good news is that I have already shed 12 pounds, and am down to 205. I have a long way to go before I hit the healthy BMI, but I am not going to obsess on it. I just have to move steadily at it. One step at a time, no pun intended.

58.45 miles this week!

This is the 20 mile route I did tonight - the first of three scheduled 20 mile runs before the big weekend. 48 oz of Mountain Berry Blue Powerade (Become a Fan!), Vanilla Bean Gu, and 20 oz of Water gave me 400 calories in, and 2,971 calories out. Post run recovery of 16 oz organic chocolate soy milk with 300 calories... that's still over 2,000 calorie deficit!

I am now going to bed... should be able to get a good 7 1/2 hours.. hope I can walk in the morning!

Piggy in Moderation

As my Facebook profile so proudly presented, I was in Washington, DC this last weekend, which pinacled in a trip to Morton's to celebrate my birthday. Well, my birthday is not until August 29, but there will be a lot going on, including my sister's wedding for which I get to make a wedding cake (long story, and more on that in a later post) Regardless, I went, and enjoyed a great meal.

I justified it with the 7 miles of walking (tracked by NikePlus) and all the related calories burned. I have been very cognizant of the 80/20 rule. Someone once told me; "Everything in moderation, including moderation." That's been the key to my ELMO program. If I cheat on a meal, then I get 5 "mini-meals" (not the McDonald's kind) to get back righted.

So tonight was Tuesdays at Michael's again. That means a cheat meal. As much as I wanted to munch down the entire steak, the sweet potatoes, and the salad, I could barely fit part of the steak into my stomach. I think it has shrunk. I am hoping that translates to the same level of weight loss in 4 sessions. I finished 228 miles in the fist six weeks of training. I have 129 miles in the 3 weeks so far, so I think I am on track from that perspective. I don't think that I have been too much off the same eating patterns, so I might be ok. It has been hard to get rid of the paunch, though. I may not do so well on the midsection measurements. Argh! I want to know!

The piggy above is the candle holder at Morton's. So cute.

Minus 10

Well, after 5 weeks with my trainer, I am down 10 pounds. I can see that I have picked up some muscle - in fact, have found out that I do have triceps, definitively disproving the theory that I was born without them - so I must have lost a good chunk of fat. There is still more to go, but I am happy with the results so far. Going to try another 5 week program with her, and see where we can go from here.

I now know what type of work it takes to get these results, and there were a number of days that I cheated. I really followed the 80/20 rule... well actually probably closer to 90/10 up to the last week. I think that's a good mix, mostly goodness with a bit of naughty. Sounds like me.

I tried intervals today for the first time, and think it may help both my speed and my fat loss. Well, that's what they say anyway:

" The cardiovascular key to fat burning is using interval training workouts - workouts that alternate high-intensity levels with lower-intensity effort. As I mentioned earlier, that formula keeps your body burning calories long after you've stopped working out.

Interval training mimics sports - start-and-stop motions with periods of sprinting or close-to-sprinting speeds followed by light jogging or rest. You can use interval training workouts any way you want - running, cycling, swimming, on elliptical trainers, even walking if you alternate a speed walk and slow walk."

I'll convert the shorter runs during the week into interval workouts and see how it goes.

My trainer says I am way too tight, and that I had to start stretching. So off I go to the interwebs, looking for stretching videos, and found this good one.

Only problem is that I don't have a friend to help me... oh well.

Extra Rest Day = Better Performance

It's been an interesting week, it has.

Had to work on Sunday, getting ready for the "go live" we've been working toward over the last 6 months. Then decided to have some co-workers over for dinner - instead of running the 14 miles I was suppose to. I justified it because my left calf had been hurting like crazy, and we had a going away celebration for our recovery project manager on Wednesday, so I planned to do 14 miles on Monday, 7 on Tuesday, and 7 on Thursday. That would get me back on schedule.

Well, Monday went well, and I got in 13.25 miles. I really thought I would wimp out after just 5 or so, so was really happy when the miles kept racking up. I even could have turned around at mile 11, but I didn't. I fueled up pretty well during the day, and I had some Blue Powerade before, and brought it along wih me in my water belt. That extra rest day helped.

Only problem was I found out that my dad has had some numbness in his face, and couldn't bink his right eye.

Tuesday, I ended up having some co-workers over again, and only got 1 mile in, right before my training session. I didn't eat very well, and I felt it. I also felt my calf. I think I pulled something, and doing calf raises didn't help.

We found out my dad's issues were not a stroke or a tumor, so that is good.

We had our celebration at Fleming's Steakhouse on Wednesday; fun times for all. No running, though. And poor sleep, ony about 4 hours.

Last night, I pondered, but came up with another excuse. Had to get up early and get on a plane to ATL. And was tired. And whatever else.

So I am trying to get back in the swing. Only one week until my weigh in with Jill, after 5 weeks of training with her.

36.88 Miles a Week

Another week down, and I am still on plan. Actually, a bit over this week with some walks over the weekend, and topped out at 36.88 miles this week. That is something like 5,532 calories; 1.58 pounds. I am averaging 1,500 incoming calories a day, and calculate a BMR of 2,000. All told, I should have lost 2.5 pounds this week. I am waiting though, for the 5 week mark, when my "contract" with Jill is done. Would be nice to be 12.5 pounds down by then, but I don't know it will happen. Pretty aggressive.

I found another bike on craigslist, a Cannondale Mulitsport 2000. Looks pretty nice, with good reviews.

I am second thinking my decision to not to participate in the Seismic Challenge. I was thinking it would be too much, and that I would miss the training plan overview. Luckily, there is another one planned for this Wednesday! If the training plan looks achievable, and I can get that bike, I think I might be back on. Only problem is the crew is filled... so what will my supporters do?

Next week's schedule calls for 31 miles total. Hopefully, I can pad that with some extra walking. As for now, it's off to bed!

Weekend Warrior (kinda)

Just got home from a 6 mile run tonight. Yeah, it's 12:30 in the morning, and I procrastinated as much as I could and still keep the run on Saturday. It felt pretty good.

Friday, I walked a total of 5.6 miles, and today I walked 4 miles to and from the farmer's market. That with the 6 tonight is a total of over 15 miles. 2250 calories. 0.64 lbs of body fat. Damn, that's a lot of work for 0.64 lbs.

I asked (perhaps foolishly?) for a workout routine I could do at home with the two 5 lb dumbells I have, and Jill was nice enough to write up something. Biceps, lunges, squats, planks... all good stuff, however, there is a very good possibility that I was born without triceps. The damn things can't do much.

8 miles tomorrow!

4,670 ...

... calories burned from running this week! All that work, and it only adds up to 1.3 pounds of body fat. Wow, it is a lot easier to put it on.

That means that I would need to run for 4 weeks to lose the amount of fat that Bernice here has in her hands. I don't know who Bernice is, but I thought she looked pretty spiffy with the big mound of fat in her hands.

I finished up 10 miles today, for the longer run of the week, and it felt pretty good. I followed pretty religiously a 3 min run / 1 min walk format, which kept my pace pretty consistant. I had plenty of energy in me to keep going. The eating plan is doing its job by keeping me well fueled.

I am trying something slightly new.. chocolate soy milk. I know! ME, soy milk! anyway, I thought I would try it to break out some of the fats post run, and I think it is as good as regular milk. Pretty good stuff. I just can't figure out where the nipples on a soy bean are.

There's more to fab abs than just exercise

This article emphasizes all the same things as my eating plan. Flat abs, here I come... hahahahha!

"New research shows that stress triggers the hormone cortisol, which increases your appetite and promotes fat deposits around your abs." - Understatement

http://www.cnn.com/2009/HEALTH/06/08/fab.abs.tips/index.html

2 and a Half Gallons a Week

Well, I broke down and finally started with a personal trainer at the gym at the office. Her name is Jill and we had our first evaluation session on Thursday. She was unimpressed with my eating habits and I was unimpressed with my first weigh in. Absolutely the largest number I have seen. I am signed up with her Tuesdays and Thursdays for the next 5 weeks.

She didn't really tell me anything I didn't already know about my eating, but I need some focus, so she asked me to keep a food log. Finally, a good reason for twitter. I have set up a twitter account where I will log what I am eating, when I am eating, starting at midnight

tonight.

I am also challenging myself to drink more. Water, I mean. I am committing to drinking 2.5 gallons of water a week, at least. That may sound like a weird amount, but I am buying the bigger jugs, with the spout, to be able to track it. I will probably drink more at work, but this will make sure I do at least six 8 oz. glasses a day. I had a little numbness in my foot and cramping in my left calf (again!) while running my 5 miles tonight. I think it had to do with hydration, so yet another good reason to drink more water!

Went to the 8th Annual Mill Valley Bike Swap. Was good to get out of the house at least, but unfortunately I didn't see too much there that I couldn't live without. I do need to get a bike if I am going to do the Seismic

Challenge - training starts June 27th! Only one more shot at an information session, and a training overview and social. I think I'll decide after that.

Talking about committments, there is a great site called StickK.com where I

have registered my committment to run the New Hampshire and Maine marathons. Heather and Allyson will be my referrees, and if I do not finish either one of them, I have to donate $300 to the George W. Bush Presidential Library. There is nothing that I would find more offensive than to give money to the building of a facility that celebrates that presidency!

After my run, I had my last splurge with some movie theater popcorn while watching Up. I wanted to see Star Trek, but I am so glad it was sold out. Up is brilliant, and I highly recommend it. Great story, well told. Go see it and let me know what you think.

What am I thinking?

Really, that's what I was thinking when I was running today... what is it that I spend my time thinking about?  Usually, I listen to podcasts on my iPod, and that keeps me from thinking, but I have noticed recently that I drift off and start to think about things, then realize that the iPod has continued boldly on without me, and I have to scan back a bit to catch up - if I am interested enough.  

Tonight, I was listening to This American Life, an episode called Mistakes Were Made, a show that first aired a year ago so I've already heard it, when presidential candidates were anxiously "not apologizing" for missteps.  Saying sorry without saying sorry.  Like William Carlos Williams, in his poem This Is Just To Say:

I have eaten

the plums

that were in

the icebox

and which

you were probably

saving

for breakfast

Forgive me

they were delicious

so sweet

and so cold

Interesting.  Mades me wonder how often I have positioned my apologies as statements of fact... and how many times others have done it to me.  It seems I have heard a few times "please forgive me" instead of "I'm sorry."  The difference seems subtle, but one really is more of a command, and the other an admittance to hurting.  

In some ways the first says, screw you, by not admitting to hurting.  Forgiveness is easy to give, if given to someone who has already punished themselves.  It is more difficult to give to people that just don't feel it.  Once it is there, 

I think that is where I am right now.  I am really cheating myself in my quest that this blog is suppose to be about - keeping me accountable to my ultimate goal, to finish an Ironman in the next 4 1/2 years.  Unfortunately, I got away with two marathons - barely - with limited training.  I didn't finish anywhere near an honorable time, and not close to what I would need to in order to finish an Ironman, but I finished.  So, I am not totally sorry; I skated.

Now, my speed is shot to hell, my motivation is lower than low, and I just don't feel the same drive I did when I was starting up last February.  Oh, and I am at my highest weight ever, I think.  

I guess I just need to keep taking it one day at a time, and get that vision back in my head.  What does it take to change one's perception?  What does it take to change one's destiny?  

Kicking it up a notch.

Over the last two weeks, I have had limited time to train.  That is my excuse.  I will stick to it.  But with only 10 weeks between marathons, I don't have time for excuses. 

Even tonight, I wanted to run the full 14 miles on the training plan, and I probably should have gone out this morning to knock it out.  Instead, I waited until 8 pm, then decided after the first 8, and passing by the apartment, that 14 just wasn't in the cards.  I am almost rested, and I would have been out running until 11; not a good sign for the week.

Anyway, I will need to run 8 miles each night this week to catch up, but I have a dinner on Monday night (can I do it after a big meal and maybe some wine?) 

I am quite disturbed that I am holding constant on my weight - actually might be picking up a little.  I know it is mostly about my eating habits during stress times (bad) and the skipping of training times because I don't get out of work until 10 at times.  

This week will be better.  Regular schedule - as long as everything at work goes well.  Catch up week in preparation for a 12 miler this weekend.  

Green Mountain Training Begins!

Ten weeks from today, I will be running the Green Mountain marathon in South Hero, VT. Why did I pick this race? October in Vermont! Running through the colorful leaves! Oh yeah, and visiting someone I have missed.

Yesterday, I started the training plan I set up with a quick 4 miles. I still have a little soreness in my left calf, as always, so was hoping to give it some time to heal before stressing it out too much. I'll try an 8 miler tomorrow.


Basically, I am going to keep the same structure as my previous training, with a little variation to help improve my speed, I hope:



Mondays: Rest
Tuesday: Shorter Run
Wednesday: Weight Training & Bike
Thursday: Tempo Run
Friday: Weight Training & Bike
Saturday: Rest
Sunday: Long Run


I know I have to get back to eating right. I have really fallen off that wagon, and it's starting to show. I'd like to think I could get another 10 off in the next 10 weeks, but that goal hasn't been working so far.

290 Days..

<- September 7, 2007

June 23, 2008 ->

Carbo Loading

I'm loading up for the 23 miler in the morning. Got some whole wheat pasta (had some earlier today as well) with olive oil and and parmesan cheese. Sauteed up some top sirloin with pepper and onion salt. Had a big glass of water and a glass of milk. Filling, and should slowly release carbs into my system.

Going to get up at 5:45, and be in Berkeley by 7. Have to be on time!

I hope that this run will help me lose another pound. I was down to 178.4 this morning, and 25% body fat. Looking back, I was 192 on February 16 - 126 days ago. That's minus .11 pounds a day. I could conceivably get to 169.9, if I work it. Hell, I am running a marathon, what more work is there to do than that? :)

Have been considering a personal trainer once a week for the next 10 weeks to my birthday... we'll see. Not sure I really need it. I know what to do, but I have not been hitting the gym like I was. The time off really caused me to break my habits. I need to get back into it. Monday. (and then next week, I am in Orlando, so will miss another two group runs!)

Found an Felt S25 on eBay. Looks nice, but will probably come in too expensive. Have been looking for an S32, but have not found a 54" in a little while.

I'm baaaaccccckkkk!!!!

After a 17 day hiatus, I am back. I've missed my 20 miler, and have just now got back into the saddle with a 5 mile run tonight. I was expecting to run into issues with the run, but it felt good. I had a little bit of tightness in my calf, but other than that I felt strong and able to go. Hit 10:52 pace for the 5, which I think is pretty good at this point.

The best news, I think, is that I am still at 179! I thought for sure I would be gaining, and easily been back up to where I was before. I was pleasantly surprised when I finally got on the scale - and all was good! Even after eating pastries in the streets!

As of today, I have 11 weeks to my birthday. I could concievable lose 11 pounds, maybe a bit more. I would like to be under 170, at least. I am going to keep on ELMOing, which has worked great so far this week, and we'll see how it goes.

I am also going to plan to get a bike over the next 11 weeks. Wow, how am I going to do that? I'll figure it out.

18 Miles of Pure Joy

After the nine and nine last week, I was able to do up the full 18 miles and barely broke a sweat. Well, that's not entirely true, it was quite warm and sunny, and since I wore my sunglasses, I ended up with a racoon-style sunburn on my face. Return of the lobster boy. It's my annual required burning, so things should be better from here on out. I have been exfoliating like crazy, and the color has come down a little. Unfortunately, I'll never be tan; just don't have any tan-juice in me.

I also got my first blister of this training - on my right big toe. I didn't even notice it until I went to run last night, then I decided to pop it but then it hurt like the dickens. Oh, well, price you have to pay to build your strength, right?

And last nights run was pretty special: 10:36 per mile over 4.6 miles. Was feeling pretty good, then went to see Ironman immediately after.

A bit of good news: this morning, I dropped into the next weight bracket at 179 - that's minus 13 from the high point. I was very excited. ELMO has been working hard for me. I eat a pretty constant stream of food throughout my day and I have been not eating as much in the evening. After 9 pm, I am done eating for the day. Huge difference. I finally started to understand that "carbo load" does not mean 1,000 calories, but more like 200. Replenish doesn't have to be a huge mass of food, but can be something more simple.

I called my friend Erin about meeting up to do a 20 mile "tour of places I lived in my college years" but he hasn't returned my call. Heather and Allyson, on the other hand, might do the Green Mountain Marathon.

Getting pretty excited about my trip, and the thought of a few runs in Amsterdam and Rome. Running in Amsterdam will be interesting, and running by the collesum will be awesome. Since it will be a down week, I will not have to do do many miles - maybe 4 twice throughout the week - but it will still be challenging and fun!