Dear James, Daniel and Emily,
Here's a simple equation that is true for me (and a lot of people I would suspect):
Stress + Instability = overeating + lack of exercise
This has been an unstable and stressful holiday season. Not in the ordinary sense. There has been no threat of work stoppages, no deaths or major illnesses (discounting the dogs Parvo). Instead it has been mainly self-induced stress (why can't the kids pick up better around the house, what are we getting people for Xmas?, minor colds, trying to establish exercise routine). Plus the instability of the daily/weekly routine: no school for the kids, my having time off/being around the house. All of that has resulted in some serious weight gain. In a large part it was avoidable if I could have just shown some will power and kept my appetite under control.
But in the long run all of the above doesn't matter, who or what is to blame really isn't the issue. The issue is what am I going to do about it? How will I get my appetite back under control? What will my exercise routine be? Those are the questions I have to address. Because I know the basic secret of weight loss and fitness: eat less, eat better, get more exercise.
I think the biggest thing is to stop focusing so much on making huge strides in running, or at least worrying about the marathon training. The reality is this: I can't run a marathon if I can't run more than 4 miles. So start with the little stuff. Also, I did learn an important lesson this week, I really overdid it for 2 days, and as a result my legs were just killing me.
Here is my plan:
Run 3 days a week (with 1 of those days being a long run, but not killing myself initially)
Do the full core workout the opposite 4 days of the week.
Stretch twice a day, with some core work outs in the evenings
Return to a regular, consistent calorie watch.
I know that the above will get me started, and then, after I follow that for a certain period of time that I can increase the work out intervals. And that doing allow of that will provide the underpinning I need for bigger things.
I know I can do all of the above because I did it before.
Friday, December 30, 2011
Monday, December 26, 2011
Have to change things up, find a new focus to go overboard with
Dear James, Daniel and Emily,
Last week I learned a lesson. After I allowed myself to take a week off to recover from the cold I overdid it on the running. And really aggravated my left IT band at the hip. When I saw the therapist on Friday she was able to break things loose but she also made it clear I need to change up what I am doing exercise wise.
I need to change my focus from running to the core exercises and stretching. If I am going to overdo something over do those exercises. What this means is that I will have to adjust my running schedule for a couple of months, down to 3 days a week. And then do the core work every day. It will be a difficult adjustment, to not have as much running. But if I can get that core built up before I resume serious training for the marathon it will pay off in the long run.
The first item is to get the exercise ball that I think will make some of that core training easier. The therapist has given me the right exercises, I just need to make that my current training focus. Then figure out the times and locations that it makes most sense to perform the exercises, the challenge being getting the dogs out of the house when I do so they don't jump all over me.
Last week I learned a lesson. After I allowed myself to take a week off to recover from the cold I overdid it on the running. And really aggravated my left IT band at the hip. When I saw the therapist on Friday she was able to break things loose but she also made it clear I need to change up what I am doing exercise wise.
I need to change my focus from running to the core exercises and stretching. If I am going to overdo something over do those exercises. What this means is that I will have to adjust my running schedule for a couple of months, down to 3 days a week. And then do the core work every day. It will be a difficult adjustment, to not have as much running. But if I can get that core built up before I resume serious training for the marathon it will pay off in the long run.
The first item is to get the exercise ball that I think will make some of that core training easier. The therapist has given me the right exercises, I just need to make that my current training focus. Then figure out the times and locations that it makes most sense to perform the exercises, the challenge being getting the dogs out of the house when I do so they don't jump all over me.
Friday, December 16, 2011
The reset, thanks to a cold-induced hiatus, begins, back to #fitwinning!
Dear James, Daniel and Emily,
As I wrote about earlier in the week I took a full week off from running, and while I did some of my PT exercises, did not do the full range. But that week of slack has come to an end!
As I wrote about earlier in the week I took a full week off from running, and while I did some of my PT exercises, did not do the full range. But that week of slack has come to an end!
4 miles, although I was pretty wiped at the end and my left leg had determined that was as far as I was going. But that was more or less my goal: run myself pretty much as far as my body would let me, albeit at a slower pace. I will resume a regular training regimen this weekend. As I have the next week off from work there should be no reason I cannot find the time for the twice a day exercises and stretches, plus get in my requisite runs. And if I can get into that habit over the next couple of weeks, then I should be able to keep all of that up.
The funny thing about all of this, is that while it felt like it had been a lot longer than a week since I ran before I ran, once I started it felt like no time had gone at all. Which is a good sign when it comes to exercise, if someone had told me a couple of years ago that I could get up out of bed and run 5k+ with no ill effects I would have laughed in their face. So, knowing that is how far I have come, there is no reason why I cannot achieve the rest of my fitness goals. Regain my missing will power and reduce my appetite so my weight goes back to my personal goal. Run any race I choose to enter. And by the time I turn 46, have run a marathon. I know I can do all of those things, and knowing I can do it is more than half the battle.
Wednesday, December 14, 2011
Forced myself to recuperate, but it hasn't been easy
Dear James, Daniel and Emily
It's been a week now since my last run, which sucks. But I feel that the cold has just about run it's course, slowly just moving to nasal congestion stage. I could have run this morning, but I was up late last night and felt that my body needed that extra hour of sleep. It's tough in general to keep up with fitness and health during the winter and the holidays. But I have to keep in mind this is a life long journey, there will be dips, where my will power is not as strong, and where injuries or other health concerns prevent me from running. The most important thing is to navigate those dips, keep my eye on the prize, and be ready to jump back on the wagon.
So when I got the cold, in order to avoid it getting worse, I rested. And instead of beating myself up for indulging in holiday snacks I can just focus on keeping as many good habits as I can, and know those temptations will go away. And remember how far I have come, focus on the good things, and not beat myself up.
And be ready to get out and run on Friday morning. And keep up with my other exercises in the mean time, so that some good work continues. Building the core, and keeping the muscles loose so when the running resumes in earnest the body is ready.
It's been a week now since my last run, which sucks. But I feel that the cold has just about run it's course, slowly just moving to nasal congestion stage. I could have run this morning, but I was up late last night and felt that my body needed that extra hour of sleep. It's tough in general to keep up with fitness and health during the winter and the holidays. But I have to keep in mind this is a life long journey, there will be dips, where my will power is not as strong, and where injuries or other health concerns prevent me from running. The most important thing is to navigate those dips, keep my eye on the prize, and be ready to jump back on the wagon.
So when I got the cold, in order to avoid it getting worse, I rested. And instead of beating myself up for indulging in holiday snacks I can just focus on keeping as many good habits as I can, and know those temptations will go away. And remember how far I have come, focus on the good things, and not beat myself up.
And be ready to get out and run on Friday morning. And keep up with my other exercises in the mean time, so that some good work continues. Building the core, and keeping the muscles loose so when the running resumes in earnest the body is ready.
Wednesday, December 7, 2011
Adapting, not quitting, when the air is cold and there is ice & snow on the ground
Dear James, Daniel and Emily,
Monday I decided that while I have become a harder core runner, I was still going to draw the line at sub-zero and single digit temperatures. But today, it was a mere 21 degrees! So I slipped on the running clothes and headed out. Of course, while the cold wasn't a big deal, I did have to adjust to the conditions. Because there is some inconsistency on who shovels their sidewalks, and even if it isn't shoveled at all, traffic and sun can still create ice patches. I have no problem with clean snow, or bare sidewalk, but had to slow down in the areas where the ice became prevalent. But overall no problem.
I then returned, did my prescribed stretches, then my new set of exercises. See the Physical Therapist ladies are trying to outdo each other when it comes to giving me new exercises to do at home and what frequency. Last week it was 3 routines to be done once a day. Now I have 7 more that ideally should be done twice a day. This wouldn't be so bad if the first 3 didn't work my quads so much. Now I am getting some real feedback from my legs as far as how fast I can run. I know that this is all part of the plan that will result in making me a better runner. But some days it can all be a little overwhelming.
The good news is that the main therapist was impressed with my progress and I was able to move to a 2 week wait before my next appointment. So the work is paying off. I just need to focus on doing what they have me do, especially now in the cold time, so that when things warm up and I am ready to start my marathon training my legs and core will be so much better and stronger.
Monday I decided that while I have become a harder core runner, I was still going to draw the line at sub-zero and single digit temperatures. But today, it was a mere 21 degrees! So I slipped on the running clothes and headed out. Of course, while the cold wasn't a big deal, I did have to adjust to the conditions. Because there is some inconsistency on who shovels their sidewalks, and even if it isn't shoveled at all, traffic and sun can still create ice patches. I have no problem with clean snow, or bare sidewalk, but had to slow down in the areas where the ice became prevalent. But overall no problem.
I then returned, did my prescribed stretches, then my new set of exercises. See the Physical Therapist ladies are trying to outdo each other when it comes to giving me new exercises to do at home and what frequency. Last week it was 3 routines to be done once a day. Now I have 7 more that ideally should be done twice a day. This wouldn't be so bad if the first 3 didn't work my quads so much. Now I am getting some real feedback from my legs as far as how fast I can run. I know that this is all part of the plan that will result in making me a better runner. But some days it can all be a little overwhelming.
The good news is that the main therapist was impressed with my progress and I was able to move to a 2 week wait before my next appointment. So the work is paying off. I just need to focus on doing what they have me do, especially now in the cold time, so that when things warm up and I am ready to start my marathon training my legs and core will be so much better and stronger.
Friday, December 2, 2011
It was cold, but that's all the more reason to run and be #fitwinning!
Dear James, Daniel and Emily,
This has been a very good week. I made all 3 runs with no residual pain. My physical therapist told me on Tuesday that I am making such good progress that I may be out of her hands sooner than expected. I have a new daily core strengthening routine courtesy of the PT coach.
It's all about keeping going, not focusing on what I'm not doing, and focusing on what I can do and am doing. I know that my appetite still needs to be reined in. But one thing at a time, right now my focus is on re-establishing the exercise routines.
And I am not letting the darkness and weather overtake me the way it was threatening to do. Instead I am throwing on the running clothes and heading out, even when it is below freezing temperatures. And so long as the extremities are properly covered it is actually kind of nice to run in the cold, because the weather provides all of the incentive you could need to keep moving.
This has been a very good week. I made all 3 runs with no residual pain. My physical therapist told me on Tuesday that I am making such good progress that I may be out of her hands sooner than expected. I have a new daily core strengthening routine courtesy of the PT coach.
It's all about keeping going, not focusing on what I'm not doing, and focusing on what I can do and am doing. I know that my appetite still needs to be reined in. But one thing at a time, right now my focus is on re-establishing the exercise routines.
And I am not letting the darkness and weather overtake me the way it was threatening to do. Instead I am throwing on the running clothes and heading out, even when it is below freezing temperatures. And so long as the extremities are properly covered it is actually kind of nice to run in the cold, because the weather provides all of the incentive you could need to keep moving.
Monday, November 28, 2011
It's all progress on the exercise front, progress to #fitwinning!
Dear James, Daniel and Emily,
I have just been tweeting about my workouts recently so haven't had a lot to blog about. Figured I should catch up on my progress.
1. Since the purchase of the new shoes my weekly mileage totals have gone up each week successively. Going from 13.5 up to 15 this last week. So that has been a definite improvement, and progress. Progress which bodes well for my goal of returning to my 5-6 mile regular runs by the end of the year.
2. I have begun gradually reintroducing some hills in my runs, along my varied route, and Sunday I was able to do a hill, as part of my 4 mile run, all of which with no pain. Another excellent sign of progress.
3. Saw the Physical Therapist for the first time 2 weeks ago. After listening to mu story, and then doing some work she determined the problem is that my IT band has become too tight, and needs to be loosened up. So I have had some therapy appointments (2 so far, with 2 more this week), and have been practicing the new stretches she recommended. And while I can't totally tell the difference it does feel better.
4. It's going to be a funny thing, I won't be totally sure what did the trick, assuming I am able to fully progress and reach my goal of a marathon next year. Will it be better awareness of the shoes, the Physical therapy, standing up at my desk? Who will know for sure (well probably the therapist)? All I know is that I will take that result, no matter where it comes from.
I have just been tweeting about my workouts recently so haven't had a lot to blog about. Figured I should catch up on my progress.
1. Since the purchase of the new shoes my weekly mileage totals have gone up each week successively. Going from 13.5 up to 15 this last week. So that has been a definite improvement, and progress. Progress which bodes well for my goal of returning to my 5-6 mile regular runs by the end of the year.
2. I have begun gradually reintroducing some hills in my runs, along my varied route, and Sunday I was able to do a hill, as part of my 4 mile run, all of which with no pain. Another excellent sign of progress.
3. Saw the Physical Therapist for the first time 2 weeks ago. After listening to mu story, and then doing some work she determined the problem is that my IT band has become too tight, and needs to be loosened up. So I have had some therapy appointments (2 so far, with 2 more this week), and have been practicing the new stretches she recommended. And while I can't totally tell the difference it does feel better.
4. It's going to be a funny thing, I won't be totally sure what did the trick, assuming I am able to fully progress and reach my goal of a marathon next year. Will it be better awareness of the shoes, the Physical therapy, standing up at my desk? Who will know for sure (well probably the therapist)? All I know is that I will take that result, no matter where it comes from.
Monday, November 14, 2011
A week later, and I am feeling better than ever, it was the shoes!
Dear James, Daniel and Emily,
Today I ran my second speed training workout since resuming real training with my new shoes, and it felt good. I won't lie and say I was hyped up and rarin' to go first thing. It took a little while to get moving, but once I got moving it felt great.
I just finished the whole week's workouts and felt real good yesterday. Finished 3.5 miles in 35 minutes, keeping to my normal ~10 minute mile pace. So that was 16.5 miles last week running, plus cool down walks at the end of the run. Which was the best week I have had in almost 2 months!
Now I just need to continue focusing on getting my appetite under control and I should see myself getting back to top condition in a decent amount of time. My goal is to be back to 5-6 mile runs by the end of the year, which would be a comfortable number to stay at until it is time to get serious about the marathon training. And at this point I feel comfortable that I can meet that goal.
Wednesday, November 9, 2011
Fresh from Dr. appt. I run 3 miles with no pain, it was the shoes
Dear James, Daniel and Emily,
Had an appointment with the Dr. yesterday. He was pleased with me overall. He gave a great example of why my leg pain manifested itself when it did: a car drives fine at 35 MPH, but after it goes to 65 it rattles, and then is never the same again. So his theory is that hitting that half marathon number probably found a weakness in my legs, that is now more present.
So he referred me for Physical Therapy to help identify and strengthen whatever that weak piece is. He did not see anything in his exam that indicated an injury, it's just a weakness. So that's the plan for now, keep ramping up on the running with the new shoes, but also see the therapist to help strengthen my legs.
Then this morning I got up and turned in a brisk 30 minute/3 mile run. And I didn't hurt at all, other than just normal soreness. So I think the new shoes are definitely a part of the equation. But the therapy is still important in order to achieve my goal of a marathon next year.
Had an appointment with the Dr. yesterday. He was pleased with me overall. He gave a great example of why my leg pain manifested itself when it did: a car drives fine at 35 MPH, but after it goes to 65 it rattles, and then is never the same again. So his theory is that hitting that half marathon number probably found a weakness in my legs, that is now more present.
So he referred me for Physical Therapy to help identify and strengthen whatever that weak piece is. He did not see anything in his exam that indicated an injury, it's just a weakness. So that's the plan for now, keep ramping up on the running with the new shoes, but also see the therapist to help strengthen my legs.
Then this morning I got up and turned in a brisk 30 minute/3 mile run. And I didn't hurt at all, other than just normal soreness. So I think the new shoes are definitely a part of the equation. But the therapy is still important in order to achieve my goal of a marathon next year.
Monday, November 7, 2011
New shoes, new attitude, ready to reclaim what I had
Dear James, Daniel and Emily,
Friday morning I just didn't feel like getting up and walking, which was the signal to me that I just needed to get the new shoes sooner rather than later. Not being able to run or at least run comfortably was really taking a toll emotionally. So that's what I did, settling on some New Balance 690's, bought 2 pair. But this time I am going to be smarter, I just put 1 pair in the closet, and will restrict the use of these to just my running, no more using for regular shoes on off days etc.
Saturday morning I put them on and went for a short 2 mile run, and boy did they make a difference! My legs felt good, the run was comfortable and it was great. My knee was still sore, but it was sore before I even started, and it didn't feel any better or worse after the run. Sunday I went for my scheduled 30 minute run, and again it was great. And today I did my scheduled speed training, doing 2 miles in 19 minutes. So that was 7 miles in 3 days no worse for wear. 1 interesting thing was that Sunday after my run I took some Ibuprofen, and after that the knee pain went away entirely and has not returned, even after my run this morning.
I did 1 thing differently, and will continue to do this: when my training plan calls for a 30 minute run I will do that only, then walk home. I need to be patient while my legs rebuild their strength. And I need to remember an axiom I saw that said something along the lines of leave something out there when training, only push to the max when racing. Also, make a point of walking around barefoot when I get home from a run if possible, just to give my feet a chance to recover some.
Also, the month of birthdays has effectively come to an end, so all of the parties, eating out, left over cake, ice cream & candy etc. can be purged from the house. I can return to the better eating habits and healthier life style that I had. Because I had let myself go, really it started before I ran the half, because I was running so much that I could get away with eating poorly. But that habit carried over when my running eased off and stopped so I have put on some pounds. So, not only will I be getting back into the running we will also be getting back into healthier eating habits at home.
Friday morning I just didn't feel like getting up and walking, which was the signal to me that I just needed to get the new shoes sooner rather than later. Not being able to run or at least run comfortably was really taking a toll emotionally. So that's what I did, settling on some New Balance 690's, bought 2 pair. But this time I am going to be smarter, I just put 1 pair in the closet, and will restrict the use of these to just my running, no more using for regular shoes on off days etc.
Saturday morning I put them on and went for a short 2 mile run, and boy did they make a difference! My legs felt good, the run was comfortable and it was great. My knee was still sore, but it was sore before I even started, and it didn't feel any better or worse after the run. Sunday I went for my scheduled 30 minute run, and again it was great. And today I did my scheduled speed training, doing 2 miles in 19 minutes. So that was 7 miles in 3 days no worse for wear. 1 interesting thing was that Sunday after my run I took some Ibuprofen, and after that the knee pain went away entirely and has not returned, even after my run this morning.
I did 1 thing differently, and will continue to do this: when my training plan calls for a 30 minute run I will do that only, then walk home. I need to be patient while my legs rebuild their strength. And I need to remember an axiom I saw that said something along the lines of leave something out there when training, only push to the max when racing. Also, make a point of walking around barefoot when I get home from a run if possible, just to give my feet a chance to recover some.
Also, the month of birthdays has effectively come to an end, so all of the parties, eating out, left over cake, ice cream & candy etc. can be purged from the house. I can return to the better eating habits and healthier life style that I had. Because I had let myself go, really it started before I ran the half, because I was running so much that I could get away with eating poorly. But that habit carried over when my running eased off and stopped so I have put on some pounds. So, not only will I be getting back into the running we will also be getting back into healthier eating habits at home.
Tuesday, November 1, 2011
It's gotta be the shoes!
Dear James, Daniel and Emily,
Here is my scientific breakdown:
Problem: Since I ran in the Half Marathon (and realistically probably a little before then) my legs have been hurting a lot more when I run beyond a certain distance.
1. The pain is never exactly the same in every run, it can vary between each knee, or on bad days both.
2. Shortening up the runs and rebuilding my strength has not had any effect.
3. Shortening up my stride, stretching before the run, dynamic stretching, none of those made any difference.
4. Changing where I run to a trail run helped a little, but I was still hurting at the end of the run and the rest of the day.
5. I can walk long distances with no problem, even a very strenuous mostly uphill and then downhill hike like the Incline and Barr trail did not cause me the same pains.
Causes, or why it's the shoes: I have been alternating between 2 pairs of shoes I bought back in February/January time frame. I have been diligently keeping mileage numbers the entire time I used those shoes.
1. Each of the pairs of shoes is now over 260 miles roughly (not counting walking miles from daily wear)
2. According the conventional wisdom you should be able to get from 300 to 500 miles out of a pair of shoes.
3. In a Facebook runner group I put up a post for thoughts on that conventional wisdom and while it does appear to be consistently true that is really only the case if you own a pair of more expensive shoes. (the ones I use were each around 50$)
4. The majority (say 80-90%) of my running has been on concrete or asphalt, which does put more strain on my legs and wear and tear on the shoes.
5. It really doesn't make sense that running in the half marathon should have damaged something, and if it did the damage would have affected me when I walked or even hiked at least, and that wasn't the case.
Given all of that I am certain that the cause of my problem lies with my shoes. And it is time to get a new pair(s). Now I have tried on some of the minimal shoes, and while they do feel real nice my biggest concern is point 4 above, will I shred those minimal shoes running where I run? So I think the smart thing will be to get some more solid shoes.
Here is my scientific breakdown:
Problem: Since I ran in the Half Marathon (and realistically probably a little before then) my legs have been hurting a lot more when I run beyond a certain distance.
1. The pain is never exactly the same in every run, it can vary between each knee, or on bad days both.
2. Shortening up the runs and rebuilding my strength has not had any effect.
3. Shortening up my stride, stretching before the run, dynamic stretching, none of those made any difference.
4. Changing where I run to a trail run helped a little, but I was still hurting at the end of the run and the rest of the day.
5. I can walk long distances with no problem, even a very strenuous mostly uphill and then downhill hike like the Incline and Barr trail did not cause me the same pains.
Causes, or why it's the shoes: I have been alternating between 2 pairs of shoes I bought back in February/January time frame. I have been diligently keeping mileage numbers the entire time I used those shoes.
1. Each of the pairs of shoes is now over 260 miles roughly (not counting walking miles from daily wear)
2. According the conventional wisdom you should be able to get from 300 to 500 miles out of a pair of shoes.
3. In a Facebook runner group I put up a post for thoughts on that conventional wisdom and while it does appear to be consistently true that is really only the case if you own a pair of more expensive shoes. (the ones I use were each around 50$)
4. The majority (say 80-90%) of my running has been on concrete or asphalt, which does put more strain on my legs and wear and tear on the shoes.
5. It really doesn't make sense that running in the half marathon should have damaged something, and if it did the damage would have affected me when I walked or even hiked at least, and that wasn't the case.
Given all of that I am certain that the cause of my problem lies with my shoes. And it is time to get a new pair(s). Now I have tried on some of the minimal shoes, and while they do feel real nice my biggest concern is point 4 above, will I shred those minimal shoes running where I run? So I think the smart thing will be to get some more solid shoes.
Monday, October 31, 2011
Differing results from the weekend, trying to be patient, not as easy as it sounds
Dear James, Daniel and Emily,
Converting my schedule was easy as far as running. I was able to get up Sunday and have a very successful 4 mile run. A run that I could probably have gone on longer. It felt real good, and I think taking the time to drive to the trail and run on gravel made a big difference.
Getting a little frustrated with the sit ups though, after a week I still couldn't do any on Saturday. Although I was able to keep up with my push ups. I guess the key is to just be patient there, keep trying, and it will come.
The down side is that after the run on Sunday I was on my feet the rest of the day, cleaning and preparing for Emily's party, then on my feet helping to make sure the party went well. So by the evening my legs were dead tired, so much so that when my alarm went off to run this morning my legs were still cramped up and tired, so I had to give it a pass.
Boy this is getting so tiresome, one step forward, one step back. I am so looking forward to seeing the doctor next week to get his input. Although one thing that I am thinking may be the case is shoes. Both pairs are now well past 250 miles, and while the conventional wisdom is that you should be able to get 300 miles I am wondering if the wear & tear of road running is causing them to lose their life early. One of the reason I think this was the difference when I did the incline, I mean if my knees and/or legs were actually damaged in some way you would have thought I would have felt the same soreness from something as strenuous as that climb, but that wasn't the case.
For financial reasons I have to wait a couple of weeks before I get new shoes, which puts me after the Dr. appointment. So we will see what he has to say. Until then I have to remain conservative and not push it too far, which is hard for me to accept, I wouldn't have thought I needed to gear so far back after completing a half marathon.
Converting my schedule was easy as far as running. I was able to get up Sunday and have a very successful 4 mile run. A run that I could probably have gone on longer. It felt real good, and I think taking the time to drive to the trail and run on gravel made a big difference.
Getting a little frustrated with the sit ups though, after a week I still couldn't do any on Saturday. Although I was able to keep up with my push ups. I guess the key is to just be patient there, keep trying, and it will come.
The down side is that after the run on Sunday I was on my feet the rest of the day, cleaning and preparing for Emily's party, then on my feet helping to make sure the party went well. So by the evening my legs were dead tired, so much so that when my alarm went off to run this morning my legs were still cramped up and tired, so I had to give it a pass.
Boy this is getting so tiresome, one step forward, one step back. I am so looking forward to seeing the doctor next week to get his input. Although one thing that I am thinking may be the case is shoes. Both pairs are now well past 250 miles, and while the conventional wisdom is that you should be able to get 300 miles I am wondering if the wear & tear of road running is causing them to lose their life early. One of the reason I think this was the difference when I did the incline, I mean if my knees and/or legs were actually damaged in some way you would have thought I would have felt the same soreness from something as strenuous as that climb, but that wasn't the case.
For financial reasons I have to wait a couple of weeks before I get new shoes, which puts me after the Dr. appointment. So we will see what he has to say. Until then I have to remain conservative and not push it too far, which is hard for me to accept, I wouldn't have thought I needed to gear so far back after completing a half marathon.
Thursday, October 27, 2011
It was cold, below freezing, but the sidewalks were clear, time to run!
Dear James, Daniel and Emily
It was definitely chilly, I was in my layers, including the full running hat. I was determined to run however, so out I went. The thing is, while I wait to see the Doctor and wait to see what he says, I am not going to just lay around and mope, and let the downward spiral of eating too much and not exercising take hold. So I will run, maybe not as much or as long as I might like but I will run.
I will make a point to change up my schedule a little. On my schedule long Sunday runs I will take it slow, and mix in some strenuous hikes instead, like the Incline I did last weekend. Because doing that did not have any affect on my knees. The other thing, is I will take the time on my long runs to drive to a trail and run on dirt instead of concrete and asphalt, and make a point on my speed workouts to do the same: go to the track instead of road.
That does change my days for sit ups and push ups, but that should not be a problem. And to be honest, the first day of sit ups wiped me out so I could not do one yesterday anyway so an extra day of rest won't hurt.
Today should be a good test for the new work set up with the jerry rigged standing desk. Since my knees are pretty sore, it will be good to see if the standing and stretching help the recovery more than just sitting.
Monday, October 24, 2011
Keep trying new things until I find what works
Dear James, Daniel and Emily,
Trying new desk configuration at work today, testing a standing desk setup. The goal is to get my legs more stretching, less pressure on the hamstrings. We'll see how it goes, and if it works today then keep it going tomorrow after a run.
Saturday I finally got out and did the Manitou Incline hike. Wow, that was a real workout, I hiked it, took my time, kept hydrated, and walked down the Barr trail. I was glad I finally did it, I had planned to do it on my birthday but the boys illness prevented it, but Kim swapped shifts so she was home Saturday morning, which gave me a window. I would like to get back and do it again, make it a regular part of my fitness routine. Not sure how I will do so, but I definitely don't plan on letting that be the only time I go up it.
The funny thing was that as strenuous that was, bot the uphill and downhill, my legs didn't really bother me, they were sore but not overly so, and my knee pain was not present. I'm not sure what to attribute that to for sure. Part of it may have been that I wasn't running, partly I was not on concrete/asphalt. I can only test the second part of that on weekends, but I plan to do just that. On Sundays at least, get up and drive to where I will walk/run, and do so on a trail instead of the road. And limit the road running to shorter distances during the week.
Also today I returned to the sit up & push up routine, along with stretching. All of this is in search of that elusive return to form, and return to training. SO that next year I can start training for the marathon in earnest. I figure that doing some strenuous trail runs and mountain hikes will help build the leg strength I will need next year.
Trying new desk configuration at work today, testing a standing desk setup. The goal is to get my legs more stretching, less pressure on the hamstrings. We'll see how it goes, and if it works today then keep it going tomorrow after a run.
Saturday I finally got out and did the Manitou Incline hike. Wow, that was a real workout, I hiked it, took my time, kept hydrated, and walked down the Barr trail. I was glad I finally did it, I had planned to do it on my birthday but the boys illness prevented it, but Kim swapped shifts so she was home Saturday morning, which gave me a window. I would like to get back and do it again, make it a regular part of my fitness routine. Not sure how I will do so, but I definitely don't plan on letting that be the only time I go up it.
The funny thing was that as strenuous that was, bot the uphill and downhill, my legs didn't really bother me, they were sore but not overly so, and my knee pain was not present. I'm not sure what to attribute that to for sure. Part of it may have been that I wasn't running, partly I was not on concrete/asphalt. I can only test the second part of that on weekends, but I plan to do just that. On Sundays at least, get up and drive to where I will walk/run, and do so on a trail instead of the road. And limit the road running to shorter distances during the week.
Also today I returned to the sit up & push up routine, along with stretching. All of this is in search of that elusive return to form, and return to training. SO that next year I can start training for the marathon in earnest. I figure that doing some strenuous trail runs and mountain hikes will help build the leg strength I will need next year.
Thursday, October 20, 2011
dammit dammit dammit, I guess I have no choice
Dear James, Daniel and Emily
Today's run was going so well, reached 3 miles at a good pace. Stopped when my leg twinged, just like I promised myself. And I made it home and everything with no problems. But when I dropped off Emily at school and was play chasing her my knee just tightened up big time. By the time I was walking to the car I was practically having to limp. And the pain is not going away (which is not all that surprising considering I am glued to a chair).
I guess I have no choice, it is time to contact the doctor about this. Again, I can walk fine, up and down hills. I can run for short distances, but if I try to get much beyond 3 miles the pain kicks in. I am not sure what it is, but I am afraid I tore something and it is just not healing properly. So it is time to do the smart thing and get a doctor appointment. It's the best thing to do if I want to keep running and achieve my future fitness goals.
Today's run was going so well, reached 3 miles at a good pace. Stopped when my leg twinged, just like I promised myself. And I made it home and everything with no problems. But when I dropped off Emily at school and was play chasing her my knee just tightened up big time. By the time I was walking to the car I was practically having to limp. And the pain is not going away (which is not all that surprising considering I am glued to a chair).
I guess I have no choice, it is time to contact the doctor about this. Again, I can walk fine, up and down hills. I can run for short distances, but if I try to get much beyond 3 miles the pain kicks in. I am not sure what it is, but I am afraid I tore something and it is just not healing properly. So it is time to do the smart thing and get a doctor appointment. It's the best thing to do if I want to keep running and achieve my future fitness goals.
Wednesday, October 19, 2011
Realizing it is time for a change, and what I am going to do about it
Dear James, Daniel and Emily,
As I lay in the nice warm bed this morning, and chose not to get up and take a walk in the freezing dark I realized that it had gotten time to make a change in my exercise routine. I have really been fighting (and losing to some extent) to get started in the mornings lately. And when I reach that point that means it is time to make some changes, and as I willingly embrace change this should not be a problem.
First, I am going to drop the off day morning walks. One, because the timing has changed along with the weather and while I can get out and run in the darkness and cold, it is harder to just walk in those conditions. Two, since I am having such a hard time getting my leg strength back it might be best to actually make sure that my off days I really rest my legs.
Second, instead of the morning walks I do need to find something to do on those off days. So I decided it would be a good idea to return to my push ups and sit ups. I will start slow, making sure not to push it, and also return to my stretching routine as well. But that worked for me last winter, and allowed me to keep fit, even when it is dark and cold outside and hard to get motivated to go out in the cold.
Bottom line, I realize that I was not ready for the change in seasons. I was not ready for it to be so cold and dark every morning. And while I don't mind running in those conditions (I can always layer up, and the cold keeps me moving) I am not excited to be walking (even a brisk walk when I am layered up). That's my new plan, a change, but as I have mentioned in the past, I am comfortable with change. And I read some where that it is actually good for your body to change up your workout routine from time to time.
As I lay in the nice warm bed this morning, and chose not to get up and take a walk in the freezing dark I realized that it had gotten time to make a change in my exercise routine. I have really been fighting (and losing to some extent) to get started in the mornings lately. And when I reach that point that means it is time to make some changes, and as I willingly embrace change this should not be a problem.
First, I am going to drop the off day morning walks. One, because the timing has changed along with the weather and while I can get out and run in the darkness and cold, it is harder to just walk in those conditions. Two, since I am having such a hard time getting my leg strength back it might be best to actually make sure that my off days I really rest my legs.
Second, instead of the morning walks I do need to find something to do on those off days. So I decided it would be a good idea to return to my push ups and sit ups. I will start slow, making sure not to push it, and also return to my stretching routine as well. But that worked for me last winter, and allowed me to keep fit, even when it is dark and cold outside and hard to get motivated to go out in the cold.
Bottom line, I realize that I was not ready for the change in seasons. I was not ready for it to be so cold and dark every morning. And while I don't mind running in those conditions (I can always layer up, and the cold keeps me moving) I am not excited to be walking (even a brisk walk when I am layered up). That's my new plan, a change, but as I have mentioned in the past, I am comfortable with change. And I read some where that it is actually good for your body to change up your workout routine from time to time.
Monday, October 17, 2011
Refreshing weekend of accomplishments, plus an admission
Dear James, Daniel and Emily,
First, I had a good weekend fitness wise. I didn't run Friday, chose to rest & sleep in with a full day with the kids on tap. But that was okay. Saturday I was able to get out and comfortably run 3 miles, with no soreness. Sunday I dragged myself out of bed and embarked on the first back to back run I had done since the half marathon. It wasn't easy, I was slower than I would have liked, but I hit 40 minutes and 3+ miles. So overall it was a success in my book. I did choose not to wal today, needing a day of rest, but back into it tomorrow.
The Saturday run had the effect of giving me energy and helping me feel really good about some things. Including making the decision to end our Y membership as it has been sitting unused for sometime now. If I had more time to devote to other exercise routines it might be different, but all I am doing is running these days, and I don't need a gym for that! So I will be ending that soon.
I also decided to accept that I am a soda drinker, I can reduce the intake, and try to drink more water and tea, but the bottom lines I really like soda. And when I accept that I have to realize that while it might not be healthy for me to drink so much aspartame, it is unhealthy for me to consumeso much sugar & empty calories. Given that I will revert to drinking the diet soda when I do drink soda. I can try to drink less, but I have to be realistic.
Blog written listening to Muse on my iPhone
Tuesday, October 11, 2011
Nothing like a good run to remind you how good #fitwinning feels
Dear James, Daniel and Emily
Yesterday's walk/run felt good, but today's run, with the mixed sprint intervals reminded how good a run can make me feel! It just brings it all back to where I want to be. Over the weekend all of my exercise plans failed: the kids were sick, it was raining & cold, I just wasn't up for it. The first 2 were basically valid excuses, but the last was probably a cumulative effect of the skipping the first 2. But this week I got back on the horse. And it is very satisfying to do so.
Thursday, October 6, 2011
It's all good as I approach a milestone, definitely #fitwinning
Dear James, Daniel and Emily
Nearly hit 4.5 miles running today! No pain in the joints, yeah my legs are sore now, and will probably be a little sore the rest of the day, but that's part of the recovery process. I am feeling really good about the recovery process now. I think that it is progressing. And more important I am getting in the groove with the improved running gait so I can make more progress & become a better runner.
Tuesday, October 4, 2011
Sweating the little things so the big thing: #fitwinning, is better
Dear James, Daniel and Emily
After the success on Saturday I decided to focus on some small things now. First, returned to a pre-run stretch. I had been skipping that because my legs were in really good condition so it wasn't as noticeable or a stretch to run. But I realized that it would be a good idea to return to that practice and it has helped.
Second, I have become focused on trying to change/improve my running style. After doing some reading about shoes I came to a realization that one of the things that might have been causing my leg problems was I was over striding. Stretching my legs out and doing a full stride when I ran. Which is okay for a short sprint, and for walking, but not when doing the repetitive motion of long runs. So I have started focusing on taking shorter steps and using my forefeet rather than heel. The general idea is to let my foot spring into the next step instead of relying solely on my leg muscles to pull the foot along. And it has made a real difference to run like that, I have not experienced the pain, even when running a hill, or adding in some speed training before I hit the 3+ mile mark.
So 2 little things: stretching & changing my style have made a big difference.
Saturday, October 1, 2011
Good run today, helped make some decisions and ready to embrace change
Dear James, Daniel and Emily,
Had a real good run today, focused less on pace and more on form. Running straight up, head up, back straight, using my knees and legs, not my back. And it went real well, I managed nearly 3.5 miles, with some hills, with no pain. I could have done more, but I want to run tomorrow, and the plan for Saturday's is easy runs, not killers.
I did decide that I will probably be heading back to the Y for my Saturday mornings here soon. With the focus on just an easy 30 minute run there's no reason not to do that on a treadmill. And it will get me down there so the kids can get signed up for swim lessons for the winter.
Diet
Well the easy care free days of not really worrying about this are done. I realized yesterday that my actual weight had gone up to an unacceptable number. I can't blame lack of exercise, since I have been getting that virtually every day. Instead it is clearly what I have been eating. One of the culprits is soda, I still feel good about breaking the diet soda habit, but I have slipped into a habit of drinking 2 -3 Coke's a day, and that's also not good. Plus I have not done as good a job on my will power when it comes to the occasional second breakfast, or grabbing some cookies or candy from the vending machines.
It is back to calorie counting, watching what I eat, and focusing on drinking my tea, water or flavored water instead of so much soda. The evening are actually not bad so long as I am painting or doing something on the computer, it's only bad if I am just sitting watching TV. So that shouldn't be as hard to break. Really it's all about willpower and reducing the appetite, things I know I can do, I just have to energize myself to do them. And that number on the scale should be enough to provide that energy.
Thursday, September 29, 2011
As always the morning run does it's job: clear the head
Dear James, Daniel and Emily,
Did my 4 miles today, got a little tight at the end, but I did push more at the beginning so that is still progress. One of the things I love about the morning run/walk is how it clears the head: literally & figuratively.
As the weather turns cooler my nose starts to run a little, but when you start the week feeling you might be catching a cold, and then you around someone who most definitely is sick, that is a good thing. Clear some of the gunk out with a little runny nose, keeps the body working.
And it is a good feeling to start the head with that time to clear my head of everything, so I'm not thinking/obsessing about what happened yesterday or last night. I think one of the problems I had Monday was I didn't get out to clear my head, so I was more on edge in the morning.
Today I was also thinking through what my plans are. My goal is to get back to 20+ miles a week. And I think that will be doable here in the not to distant future as I rebuild my leg strength. Since I run 4 days a week, and walk at least 2, and my walks are always about 2.5 miles then that's 5 miles to start, and if all I did was 4 miles each run I would have hit that 20 mile mark. Of course I want to be able to do more, but I need to be patient and wait for the recovery to progress before I can hit that number. I mean it was only a couple of weeks ago that I couldn't hit 3 miles without pain.
Did my 4 miles today, got a little tight at the end, but I did push more at the beginning so that is still progress. One of the things I love about the morning run/walk is how it clears the head: literally & figuratively.
As the weather turns cooler my nose starts to run a little, but when you start the week feeling you might be catching a cold, and then you around someone who most definitely is sick, that is a good thing. Clear some of the gunk out with a little runny nose, keeps the body working.
And it is a good feeling to start the head with that time to clear my head of everything, so I'm not thinking/obsessing about what happened yesterday or last night. I think one of the problems I had Monday was I didn't get out to clear my head, so I was more on edge in the morning.
Today I was also thinking through what my plans are. My goal is to get back to 20+ miles a week. And I think that will be doable here in the not to distant future as I rebuild my leg strength. Since I run 4 days a week, and walk at least 2, and my walks are always about 2.5 miles then that's 5 miles to start, and if all I did was 4 miles each run I would have hit that 20 mile mark. Of course I want to be able to do more, but I need to be patient and wait for the recovery to progress before I can hit that number. I mean it was only a couple of weeks ago that I couldn't hit 3 miles without pain.
Tuesday, September 27, 2011
Returning to intervals, having to listen to my body on way to #fitwinning
Dear James, Daniel and Emily,
Today I got back on the coached workout wagon. I had just been doing free workouts since the half marathon, but today I got back on the coached workouts. This means a regular training program, with certain workouts, following a set time to follow a certain pace etc. Today was intervals, which I did fine at, but running that much harder did mean that the leg soreness kicked in a little earlier (3 miles). So I listened to my body and slowed down and walked home. I'm not too worried that this means something bad has happened, rather I kind of expected it. Increasing the intensity of the workout was going to result in the soreness showing up earlier. But adding these workouts will help my gradual recovery.
I am so glad I got out of bed and did the run today though. Even though I did not get a good night sleep: dog, kids, Kim all were restless and interrupted my sleep to some extent. But I feel so much better mentally today after having gotten out and done something that it was well worth any soreness. And as we get into Fall, and eventually winter I will rely more and more on my workouts to keep my mental self straight.
Friday, September 23, 2011
Had a successful week, still recovering, but always #fitwinning!
Dear James, Daniel and Emily,
2 runs of 4 miles or more, 2 morning walks of 2+ miles, it was a good week from an exercise perspective. Still recovering from the stress of the half marathon, so having to build back up to my goal distance of 6 mile average runs. But you know what? I am nearly 45, and I am getting out there and running, which is really the point of the whole exercise. If it takes me a little while to recover my goal running pace and distance that's alright so long as I am still getting out there and doing something.
Still fighting the eternal battle of appetite versus healthy eating. My meals have become pretty well balanced, no problems on the digestion front. That's the good part. Now need to recover the eye of the tiger as far as will power on reducing what I actually eat. I know I can do it, just need something to help regain that mental strength.
2 runs of 4 miles or more, 2 morning walks of 2+ miles, it was a good week from an exercise perspective. Still recovering from the stress of the half marathon, so having to build back up to my goal distance of 6 mile average runs. But you know what? I am nearly 45, and I am getting out there and running, which is really the point of the whole exercise. If it takes me a little while to recover my goal running pace and distance that's alright so long as I am still getting out there and doing something.
Still fighting the eternal battle of appetite versus healthy eating. My meals have become pretty well balanced, no problems on the digestion front. That's the good part. Now need to recover the eye of the tiger as far as will power on reducing what I actually eat. I know I can do it, just need something to help regain that mental strength.
Wednesday, September 21, 2011
Monday, September 19, 2011
Determined to find a way through current pain & return to full #fitwinning
Dear James, Daniel and Emily,
Today's Run
Had a bad weekend from a fitness perspective. Did not run Staruday due to staying up late Friday night reading. Then skipped Sunday so Kim could get soem rest after her own very late night out Saturday night (because inevitably the kids would have woken up 5 minutes after I left & demanded her attention).
So I ran this morning. And I did manage to push to 4 miles. But my leg tightened up after 2 miles or so. So I was having to fight through the pain for the last half of the run. Again, I don't think there is anything damaged in there, it just tightens up really quickly ever since my half marathon.
But my new strategy now is to just push through the tightness when I do run, not too much, but keep going so I can complete my planned distance. And follow up with a much bigger focus on stretching during the day and evenings on the off days. I might even make an appointment with the massage person who comes into the office once a week. My theory is to just stetch the legs back out to where they were before the long race.
Today's Run
Had a bad weekend from a fitness perspective. Did not run Staruday due to staying up late Friday night reading. Then skipped Sunday so Kim could get soem rest after her own very late night out Saturday night (because inevitably the kids would have woken up 5 minutes after I left & demanded her attention).
So I ran this morning. And I did manage to push to 4 miles. But my leg tightened up after 2 miles or so. So I was having to fight through the pain for the last half of the run. Again, I don't think there is anything damaged in there, it just tightens up really quickly ever since my half marathon.
But my new strategy now is to just push through the tightness when I do run, not too much, but keep going so I can complete my planned distance. And follow up with a much bigger focus on stretching during the day and evenings on the off days. I might even make an appointment with the massage person who comes into the office once a week. My theory is to just stetch the legs back out to where they were before the long race.
Sunday, September 18, 2011
Saturday, September 17, 2011
Friday, September 16, 2011
Thursday, September 15, 2011
Neither rain, nor cold could keep me from my #fitwinning run!
Dear James, Daniel and Emily
Yeah it was raining (although it was more of a steady drizzle than a rain), and yeah it was chilly (actually put on a pullover), but I was determined to run today. I took yesterday off to give my legs a day of rest, so I was ready to run again. And I was actually excited for this run.
I got to about 3 miles before my knee soreness began to appear, and I slowed to a walk at about the 3.5 mile mark. Which is an improvement from Tuesday, which was an improvement from Saturday. It's a process right now, recovering from the strain and stress of the long run. But I am happy to say that it is getting better every time, and I feel confident that I will get back to my customary 6 mile runs in a reasonable amount of time.
Tuesday, September 13, 2011
Running getting easier, although still hard, overall a #fitwinning morning
Dear James, Daniel and Emily,
Running
Made it to 3 miles today, didn't start feeling pain until around 2.5 miles. That's progress. Ran with different shoes today, not sure if that was the difference or if it is just a matter of gradual recovery. The only way to find out is to keep moving, keep running, on Thursday go back to the other shoes and see how it goes. It could be just about a matter of needing to recover the strength, and recuperate from the strain of the long run.
Diet
On the plus side, I have stayed off the NutraSweet and diet soda's etc. Although I am getting a little tired of tea. But I have to do the tea to keep from ballooning up with the regular soda.
On the negative side now that my running has died down some I need to recapture my control over my appetite. It's a gradual thing, my appetite got built up while I was running so much, and now that my running has slowed down some what I need to get the caloric intake back down to manageable levels. I can do it, just have to focus.
Running
Made it to 3 miles today, didn't start feeling pain until around 2.5 miles. That's progress. Ran with different shoes today, not sure if that was the difference or if it is just a matter of gradual recovery. The only way to find out is to keep moving, keep running, on Thursday go back to the other shoes and see how it goes. It could be just about a matter of needing to recover the strength, and recuperate from the strain of the long run.
Diet
On the plus side, I have stayed off the NutraSweet and diet soda's etc. Although I am getting a little tired of tea. But I have to do the tea to keep from ballooning up with the regular soda.
On the negative side now that my running has died down some I need to recapture my control over my appetite. It's a gradual thing, my appetite got built up while I was running so much, and now that my running has slowed down some what I need to get the caloric intake back down to manageable levels. I can do it, just have to focus.
Monday, September 12, 2011
Recovery taking longer than expected, but finding ways to remain #fitwinning
Dear James, Daniel and Emily,
Saturday morning I planned to return to running. Unfortunately first one, then both legs started hurting before I had even reached 3 miles, so I geared down, and did the prudent thing and walked home. Clearly I will have to take my time in returning to longer runs. I guess running for 6 miles on a sore leg did more harm than I expected, not anything major, because I walk and run short distances with no problems.
But I compensated with some walking. Sunday I took Spotty to the dog park and walked nearly 2 miles at a brisk pace, with lots of up and down hills. Today I got up and walked my 2.5 mile Mesa walk. If that's all I can do for now then so be it.
I do have a suspicion that the new shoes I bought may have been the problem (which will teach me an important lesson about running in discount shoes). I will test that theory tomorrow with a run in my older shoes (they were only starting to hurt my feet when I ran really long distances). If my legs can handle it than I will know better. If the legs act up regardless than I will have to figure something else out.
I did realize last week that I am not officially signed up for the race on the 1st of October, so I will just forgo it this year. Take a break from racing for the year, and just focus on running for fitness.
Saturday morning I planned to return to running. Unfortunately first one, then both legs started hurting before I had even reached 3 miles, so I geared down, and did the prudent thing and walked home. Clearly I will have to take my time in returning to longer runs. I guess running for 6 miles on a sore leg did more harm than I expected, not anything major, because I walk and run short distances with no problems.
But I compensated with some walking. Sunday I took Spotty to the dog park and walked nearly 2 miles at a brisk pace, with lots of up and down hills. Today I got up and walked my 2.5 mile Mesa walk. If that's all I can do for now then so be it.
I do have a suspicion that the new shoes I bought may have been the problem (which will teach me an important lesson about running in discount shoes). I will test that theory tomorrow with a run in my older shoes (they were only starting to hurt my feet when I ran really long distances). If my legs can handle it than I will know better. If the legs act up regardless than I will have to figure something else out.
I did realize last week that I am not officially signed up for the race on the 1st of October, so I will just forgo it this year. Take a break from racing for the year, and just focus on running for fitness.
Thursday, September 8, 2011
Getting back on the horse, because that's the #fitwinning way!
Dear James, Daniel and Emily,
Per my self imposed schedule I went for a good walk this morning. Took my regular 2 mile walk in the neighborhood that involves a couple of good hills, one of them pretty darn steep. Wanted to test my legs:
1. Sore during the walk? no
2. Sore after I was done? a little but not dramatically so
3. Sore tonight? obviously the jury is still out on that one
My plan/goal was to see how far along I was on recovery from the Half Marathon. I would say so far that I am right on my pace to be able to return to runnign Saturday morning, but no steep hills to start. Which makes me happy, I know that I missed my time when my body would recover quickly, but it can still recover, and the more I exercise the speedier it recovers from certain levels of exertion.
Per my self imposed schedule I went for a good walk this morning. Took my regular 2 mile walk in the neighborhood that involves a couple of good hills, one of them pretty darn steep. Wanted to test my legs:
1. Sore during the walk? no
2. Sore after I was done? a little but not dramatically so
3. Sore tonight? obviously the jury is still out on that one
My plan/goal was to see how far along I was on recovery from the Half Marathon. I would say so far that I am right on my pace to be able to return to runnign Saturday morning, but no steep hills to start. Which makes me happy, I know that I missed my time when my body would recover quickly, but it can still recover, and the more I exercise the speedier it recovers from certain levels of exertion.
Tuesday, September 6, 2011
Now I understand why they call them endurance races
Dear James, Daniel and Emily,
My Half Marathon
Lots of thoughts to share, I'll just do it with some bullet points.
1. I forgot to turn off my timer when I finished, I actually finished at 2 hours 21 minutes. Which translates to a pace of around 10:45 miles.
2. Ended up 180th amongst all men, 321st overall, 34th (out of 37) in my age group.
3. Don't know why, but my legs especially my left started hurting pretty early (around the 6 mile mark), which was surprising because I don't get that kind of pain even when running my 10 mile practice runs. My suspicion was that it had something to do with my pace, hydration, and over training a little (dead legs). So I could have done better had that not hit.
4. I now understand why they call these long runs endurance runs. Because I was really at the end of my limit as far as pain tolerance by then end of the run. My legs were just shot, and I spent most of the day in pain, icing my knees, lots of sports cream and ibuprofen.
5. I am really glad I did it, but I am also ready to give my body a break from the long runs. Not do much more than 6 miles until next year.
6. My respect for the marathoners is greatly increased now, that really is a whole different level of running. I mean 13.1 miles just about killed my legs, and to think about doubling that is a really big step. But it's a step I want to try next year, but I know that I will have to work a lot harder on my training to get there.
7. It is hard to describe how much it meant for me to see Kim & the kids at the finish line. My races have all pretty much been solo affairs so far, which has been fine. But for this one it was a really big deal and made all the more special to have the family there cheering me across the finish line.
8. I am still awfully sore, and will likely not do more than some morning walks until the weekend. Then I will resume my running. Because it is way more than just training to make that 13 mile mark, running has become a fixture in my life, and I don't see any reason to stop doing it.
9. One odd thing, my wind has really gotten good, because even though I wasn't exactly sprinting, I certainly wasn't breathing hard even at the end, it was just my legs that would have kept me from going on.
My Half Marathon
Lots of thoughts to share, I'll just do it with some bullet points.
1. I forgot to turn off my timer when I finished, I actually finished at 2 hours 21 minutes. Which translates to a pace of around 10:45 miles.
2. Ended up 180th amongst all men, 321st overall, 34th (out of 37) in my age group.
3. Don't know why, but my legs especially my left started hurting pretty early (around the 6 mile mark), which was surprising because I don't get that kind of pain even when running my 10 mile practice runs. My suspicion was that it had something to do with my pace, hydration, and over training a little (dead legs). So I could have done better had that not hit.
4. I now understand why they call these long runs endurance runs. Because I was really at the end of my limit as far as pain tolerance by then end of the run. My legs were just shot, and I spent most of the day in pain, icing my knees, lots of sports cream and ibuprofen.
5. I am really glad I did it, but I am also ready to give my body a break from the long runs. Not do much more than 6 miles until next year.
6. My respect for the marathoners is greatly increased now, that really is a whole different level of running. I mean 13.1 miles just about killed my legs, and to think about doubling that is a really big step. But it's a step I want to try next year, but I know that I will have to work a lot harder on my training to get there.
7. It is hard to describe how much it meant for me to see Kim & the kids at the finish line. My races have all pretty much been solo affairs so far, which has been fine. But for this one it was a really big deal and made all the more special to have the family there cheering me across the finish line.
8. I am still awfully sore, and will likely not do more than some morning walks until the weekend. Then I will resume my running. Because it is way more than just training to make that 13 mile mark, running has become a fixture in my life, and I don't see any reason to stop doing it.
9. One odd thing, my wind has really gotten good, because even though I wasn't exactly sprinting, I certainly wasn't breathing hard even at the end, it was just my legs that would have kept me from going on.
Thursday, September 1, 2011
Fought through some tightness today to achieve my customery #fitwinning goal
Dear James, Daniel and Emily,
Today's Run
Had to fight some muscle tightness at the beginning of the run, but by the end I was running free and easy again. Not sure why my muscles are rebelling so much this week, I didn't really push myself much more on Sunday versus the previous week. The bottom line is I did it, and as is customary ended with plenty left in the tank.
Skipped my walking yesterday, and will probably do the same tomorrow, as I noted yesterday on Twitter, it would be silly to hurt myself just before this race I have been looking forward to. I think my body is starting to show a little wear and tear from the training, and will be ready to ease off some after the race, settle into the winter schedule.
James & Daniel both enjoyed the first day of running club. James is so excited he wanted to go for a run after dinner last night (he couldn't because he had home work). I think this will be good for both of them. And I do look forward to doing some running with James as he gets accustomed to longer runs. It's not so much because I want a running 'buddy', I actually really enjoy the time to myself. But the occasional run with James might be fun, just to gauge where he is and help him improve.
Today's Run
Had to fight some muscle tightness at the beginning of the run, but by the end I was running free and easy again. Not sure why my muscles are rebelling so much this week, I didn't really push myself much more on Sunday versus the previous week. The bottom line is I did it, and as is customary ended with plenty left in the tank.
Skipped my walking yesterday, and will probably do the same tomorrow, as I noted yesterday on Twitter, it would be silly to hurt myself just before this race I have been looking forward to. I think my body is starting to show a little wear and tear from the training, and will be ready to ease off some after the race, settle into the winter schedule.
James & Daniel both enjoyed the first day of running club. James is so excited he wanted to go for a run after dinner last night (he couldn't because he had home work). I think this will be good for both of them. And I do look forward to doing some running with James as he gets accustomed to longer runs. It's not so much because I want a running 'buddy', I actually really enjoy the time to myself. But the occasional run with James might be fun, just to gauge where he is and help him improve.
Tuesday, August 30, 2011
It was a tough one today, but I made my #fitwinning 6 miles.
Dear James, Daniel and Emily,
Today's Run
I did my hill route today, and noticed the effects of the long run on Sunday. So my legs protested a little more today than normal. But I perservered and overcame, and made my 6 miles with plenty left in the tank. That's really my goal now, to have something left in the tank after these runs, because that tells me I could do more, but I still feel like I did something. Which is still funny to me, that I now have to run over 3 miles, or walk more than 2 miles up some steep hills to feel like I got in a workout.
Today's Run
I did my hill route today, and noticed the effects of the long run on Sunday. So my legs protested a little more today than normal. But I perservered and overcame, and made my 6 miles with plenty left in the tank. That's really my goal now, to have something left in the tank after these runs, because that tells me I could do more, but I still feel like I did something. Which is still funny to me, that I now have to run over 3 miles, or walk more than 2 miles up some steep hills to feel like I got in a workout.
Monday, August 29, 2011
A truly #fitwinning weekend, lot's of running, prepped for next week's race.
Dear James, Daniel and Emily,
Last week I figured out a new training plan for after the half marathon. Since I won't be training for another long race (I have a 10K in October but nothing else planned) I don't have to focus so much on building up to the long distances. And I don't plan to start the training for a longer race until next year, after the winter. So it was time to change things up, set up a plan for just running and being fit. With the help of the Adidas MiCoach iPhone App and web site I have a new plan in place. It basically calls for 4 runs a week, at least 3 of them being roughly 6 miles (1 hour) and another that does some tempo training that I could easily extend to an hour as well.
The biggest change is that I will no longer be doing my short 30 minute treadmill runs at the Y on Saturdays. Instead I will be doing longer, 6 mile runs, with the plan of getting up early and getting back before the kids are up and ready to do things. This has the added benefit for the kids that they will get a little more video game/TV time before the 10AM-6PM shut off.
So this weekend I implemented this by running for ~5 miles on Saturday morning, I wasn't completely sure of my time as my GPS got goofy, recorded my first mile after 3 miles (I'm not that fast). Then on Sunday I still did my customary long run in preparation for the race next weekend:
Sunday's Run
Clearly not my fastest run, but my longest in terms of time and distance. And I would have done better had the needs of nature not forced me to slow down, and eventually stop at 7-11 for a potty break. But I still felt good about it, and feel confident that I will be able to run the half marathon on Monday. I do plan to take Sunday off from running so I will have fresh legs Monday.
Which brings up the other change I have made, I added morning walks on Wednesday and Fridays, doing some pretty challenging walks in terms of ascent, descent etc. I was worried that might deaden my legs, but that had no effect on my Thursday or Saturday runs so I must be past that point in terms of fitness.
To sum up: my training is going very well, I am reasonably confident of my ability to run the half marathon on Monday. I am ready to move to the next phase of my running: running just for running and fitness' sake rather than training for another race, with my focus no longer on building up to some special distance or time. And I am taking up added exercise regimens to increase my overall physical fitness.
Last week I figured out a new training plan for after the half marathon. Since I won't be training for another long race (I have a 10K in October but nothing else planned) I don't have to focus so much on building up to the long distances. And I don't plan to start the training for a longer race until next year, after the winter. So it was time to change things up, set up a plan for just running and being fit. With the help of the Adidas MiCoach iPhone App and web site I have a new plan in place. It basically calls for 4 runs a week, at least 3 of them being roughly 6 miles (1 hour) and another that does some tempo training that I could easily extend to an hour as well.
The biggest change is that I will no longer be doing my short 30 minute treadmill runs at the Y on Saturdays. Instead I will be doing longer, 6 mile runs, with the plan of getting up early and getting back before the kids are up and ready to do things. This has the added benefit for the kids that they will get a little more video game/TV time before the 10AM-6PM shut off.
So this weekend I implemented this by running for ~5 miles on Saturday morning, I wasn't completely sure of my time as my GPS got goofy, recorded my first mile after 3 miles (I'm not that fast). Then on Sunday I still did my customary long run in preparation for the race next weekend:
Sunday's Run
Clearly not my fastest run, but my longest in terms of time and distance. And I would have done better had the needs of nature not forced me to slow down, and eventually stop at 7-11 for a potty break. But I still felt good about it, and feel confident that I will be able to run the half marathon on Monday. I do plan to take Sunday off from running so I will have fresh legs Monday.
Which brings up the other change I have made, I added morning walks on Wednesday and Fridays, doing some pretty challenging walks in terms of ascent, descent etc. I was worried that might deaden my legs, but that had no effect on my Thursday or Saturday runs so I must be past that point in terms of fitness.
To sum up: my training is going very well, I am reasonably confident of my ability to run the half marathon on Monday. I am ready to move to the next phase of my running: running just for running and fitness' sake rather than training for another race, with my focus no longer on building up to some special distance or time. And I am taking up added exercise regimens to increase my overall physical fitness.
Thursday, August 25, 2011
Despite some mental struggles still handled today's run #fitwinning
Dear James, Daniel and Emily,
Today's Run
Didn't really feel like getting up this morning. Then had a hard time getting started on the run, did a lot of 'I know today is a tempo run, and I'm going to have to push, but it's okay if I run slow' in my head. But when the time came to pick up the pace I did, and I held to that pace for the scheduled time, then kept going at the relaxed pace until I hit my customary 6 miles. So I had to overcome a lot of mental blocks to git 'er done today, but I did it.
Part of that might stem from my starting my new off day walk yesterday. I am accustomed to my short lunch time walks, even on days I run. But I want these off day walks to be a challenge, so I took the hardest route available route in the neighborhood. Here's the link with elevation overlay. The route is a little over 2 miles but has 1 very steep hill, with another good hill near the end. Obviously I wasn't going for speed, but wanted a good workout. The goal of this is more just for overall fitness than anything else, although building up the legs with those hills certainly helps my running in the long term too. My plan is to do this twice a week, which gives me just 1 true off day, but I think I can handle that now.
Today's Run
Didn't really feel like getting up this morning. Then had a hard time getting started on the run, did a lot of 'I know today is a tempo run, and I'm going to have to push, but it's okay if I run slow' in my head. But when the time came to pick up the pace I did, and I held to that pace for the scheduled time, then kept going at the relaxed pace until I hit my customary 6 miles. So I had to overcome a lot of mental blocks to git 'er done today, but I did it.
Part of that might stem from my starting my new off day walk yesterday. I am accustomed to my short lunch time walks, even on days I run. But I want these off day walks to be a challenge, so I took the hardest route available route in the neighborhood. Here's the link with elevation overlay. The route is a little over 2 miles but has 1 very steep hill, with another good hill near the end. Obviously I wasn't going for speed, but wanted a good workout. The goal of this is more just for overall fitness than anything else, although building up the legs with those hills certainly helps my running in the long term too. My plan is to do this twice a week, which gives me just 1 true off day, but I think I can handle that now.
Tuesday, August 23, 2011
Another day, another 6 miles, how sweet it it to say that? #fitwinning
Dear James, Daniel and Emily,
Today's Run
Just another ho hum, easy 6 miles, keeping to my 10 minute mile pace. How sweet is it to be able to say something like that? Or the fact that I did that long run on Sunday, and did not suffer any ill effects 2 days later, despite a day at work, stuck to the office chair?
Another thing, I realized this morning that I am really looking forward to the race in 2 weeks, with excitement. My last couple of races I was nervous, and any excitement came from that, and I was more concerned about finishing. Now I am excited to run in this one to see how well I do, not just finish, because at this point I feel confident that I will finish, it is just a matter of the timing. I'm not cocky, I know that I won't be setting any records, but as far as running against my own numbers I feel that I can accomplish what I want, or at least get close to it.
Today's Run
Just another ho hum, easy 6 miles, keeping to my 10 minute mile pace. How sweet is it to be able to say something like that? Or the fact that I did that long run on Sunday, and did not suffer any ill effects 2 days later, despite a day at work, stuck to the office chair?
Another thing, I realized this morning that I am really looking forward to the race in 2 weeks, with excitement. My last couple of races I was nervous, and any excitement came from that, and I was more concerned about finishing. Now I am excited to run in this one to see how well I do, not just finish, because at this point I feel confident that I will finish, it is just a matter of the timing. I'm not cocky, I know that I won't be setting any records, but as far as running against my own numbers I feel that I can accomplish what I want, or at least get close to it.
Monday, August 22, 2011
An Excellent week prompts thinking of what's next
Dear James, Daniel and Emily
Sunday's Run
Sunday my goal was 9 miles, but when I hit 9 miles I felt good enough to keep on going, and while I walked a couple of short spots I still ran it out to end up at 9.9 miles total for the run, and if you tossed in my warm up walk I was over 10 miles all told. This was the capper of a week where I ended up over 24 miles total running distance! By far and away my best week. And I am feeling ever so confident of being able to complete that half marathon in 2 weeks.
But a week like this did prompt me to ponder exactly what my running plans are going forward. When I don't have a specific race to train for. I have a 10K in October, but since I am used to running that distance at least 3 times a week training is different.
I have spoken of getting ramped up for a marathon next year, so that's a goal. But I need to do some research and planning to figure out exactly what course the training for that should take. When do I start training in earnest etc.
But what I am realling talking about is what sort of regular training schedule do I want to settle into. My Dad has his regular exercise schedule, and most really fit people I know have some regular regimen. So what do I want my regimen to be when I am not actively training for a race? Right now I am contemplating the last week and this week as a model: 2 6 mile runs, 1 3 mile run, 1 10 mile run. That seems to be a good model for continued fitness, and would be flexible enough to springboard into a training program.
Another question for me to answer is when and how advisable it might be to add in a couple of short runs into the mix on a couple of my current off days? Right now I am looking to add some morning walks first on those days, just to get the day started on the right foot. Then we'll see what direction that goes.
Sunday's Run
Sunday my goal was 9 miles, but when I hit 9 miles I felt good enough to keep on going, and while I walked a couple of short spots I still ran it out to end up at 9.9 miles total for the run, and if you tossed in my warm up walk I was over 10 miles all told. This was the capper of a week where I ended up over 24 miles total running distance! By far and away my best week. And I am feeling ever so confident of being able to complete that half marathon in 2 weeks.
But a week like this did prompt me to ponder exactly what my running plans are going forward. When I don't have a specific race to train for. I have a 10K in October, but since I am used to running that distance at least 3 times a week training is different.
I have spoken of getting ramped up for a marathon next year, so that's a goal. But I need to do some research and planning to figure out exactly what course the training for that should take. When do I start training in earnest etc.
But what I am realling talking about is what sort of regular training schedule do I want to settle into. My Dad has his regular exercise schedule, and most really fit people I know have some regular regimen. So what do I want my regimen to be when I am not actively training for a race? Right now I am contemplating the last week and this week as a model: 2 6 mile runs, 1 3 mile run, 1 10 mile run. That seems to be a good model for continued fitness, and would be flexible enough to springboard into a training program.
Another question for me to answer is when and how advisable it might be to add in a couple of short runs into the mix on a couple of my current off days? Right now I am looking to add some morning walks first on those days, just to get the day started on the right foot. Then we'll see what direction that goes.
Thursday, August 18, 2011
Getting used to the new base normal in what has been a good #fitwinning week
Dear James, Daniel and Emily,
Today's Run
So my weekday runs have settled into the 5-6 mile range in recent weeks. Another 6 mile one today. At the risk of being repetitive this is still just astounding to me. The idea that I would reach the point where I could run 6 miles and feel like that was just another run, instead of like I had really pushed myself, just crazy. And that's an important point that I picked up some where, that the goal of the training runs was to leave a little on the table, not to push to exhaustion, save that effort for races.
I have been trying to vary my routes lately, still running all over the West Side, but trying to vary some so I don't get too bored with the same old route. And with my long runs I will definitely have to change things up some in order to avoid having to run in circles.
Today's Run
So my weekday runs have settled into the 5-6 mile range in recent weeks. Another 6 mile one today. At the risk of being repetitive this is still just astounding to me. The idea that I would reach the point where I could run 6 miles and feel like that was just another run, instead of like I had really pushed myself, just crazy. And that's an important point that I picked up some where, that the goal of the training runs was to leave a little on the table, not to push to exhaustion, save that effort for races.
I have been trying to vary my routes lately, still running all over the West Side, but trying to vary some so I don't get too bored with the same old route. And with my long runs I will definitely have to change things up some in order to avoid having to run in circles.
Tuesday, August 16, 2011
Returning to work after vacation, but no vacation from running #Fitwinning
Dear James, Daniel and Emily
Today's Run
Had a successful vacation from work as far as fitness was concerned. Got in all of my scheduled runs. Plus threw in some basketball at the family barbecue (once again outlasting the teenagers).
Thursday morning I returned from my recovery period from the 10 mile race. Got in a smooth 5 miles, with some speed intervals. It felt good, although I did get a stitch in my side at one point that I had to just slow done and jog through.
Saturday morning I took James along on my 30 minute/3 mile run. I wanted to give him a taste of what I do on my runs, since he is so competitive and always asks why I don't do better as far as where I place in my races etc. So I figured the best way to show him was for him to see how far he could go. He actually did better than I expected, made it past 2 miles before he had to slow to a walk, then was able to run out the last leg. He really is a natural runner, and I think he actually would have run faster had he known where he was going and there was more light. Since he has decided to not play soccer this fall we are looking at enrolling him in the running club at school (assuming it is on again this year).
Sunday I stretched myself. Ran 8 miles. My plan is to add 1 mile each week on these Sunday runs until the half marathon on Labor Day. I won't have run 13 miles, but I will at least be conditioned for a long run when the race comes. And if my 10 mile run was any example I think that once I get out there I can just keep going past my accustomed stopping point.
Today I actually focused on getting to 6 miles at my normal race pace. Instead of just taking it slow I pushed it once I got past the big hill so I could make up the time I lost there. And I felt real good about it when I finished. Of course it is still odd to me that a 5-6 mile run has become closer to my normal base line for distance, but that's a good thing.
Diet
I was actually pretty good about this over the time off. I could have been a lot worse. It helps that we are really focusing on eating at home so we didn't do a lot of eating out. But today I am back to the calorie counting and plan to stick with that for a while, and do my measurements on Saturday morning, along with an 'official' weight baseline. Of course it could be that I won't be able to knock much off, but I sure would like to, or at least get some of the inches off my belly.
The other big thing about the time off was I made it through the time without any diet soda's. And I have noticed one interesting thing. If we go to a fast food place where I get soda, and I get s regular soda, I fill up faster, and am less likely to want more food. Which is really what should happen, pretty much any meal you get at a fast food restaurant should be enough for a healthy adult anyway, so if it doesn't fill you up, that's an issue. So if I can keep up that feeling of being full just by drinking regular soda I am moving in the right direction. All of which is an indirect way of saying I found an unexpected side effect of not drinking diet soda.
Today's Run
Had a successful vacation from work as far as fitness was concerned. Got in all of my scheduled runs. Plus threw in some basketball at the family barbecue (once again outlasting the teenagers).
Thursday morning I returned from my recovery period from the 10 mile race. Got in a smooth 5 miles, with some speed intervals. It felt good, although I did get a stitch in my side at one point that I had to just slow done and jog through.
Saturday morning I took James along on my 30 minute/3 mile run. I wanted to give him a taste of what I do on my runs, since he is so competitive and always asks why I don't do better as far as where I place in my races etc. So I figured the best way to show him was for him to see how far he could go. He actually did better than I expected, made it past 2 miles before he had to slow to a walk, then was able to run out the last leg. He really is a natural runner, and I think he actually would have run faster had he known where he was going and there was more light. Since he has decided to not play soccer this fall we are looking at enrolling him in the running club at school (assuming it is on again this year).
Sunday I stretched myself. Ran 8 miles. My plan is to add 1 mile each week on these Sunday runs until the half marathon on Labor Day. I won't have run 13 miles, but I will at least be conditioned for a long run when the race comes. And if my 10 mile run was any example I think that once I get out there I can just keep going past my accustomed stopping point.
Today I actually focused on getting to 6 miles at my normal race pace. Instead of just taking it slow I pushed it once I got past the big hill so I could make up the time I lost there. And I felt real good about it when I finished. Of course it is still odd to me that a 5-6 mile run has become closer to my normal base line for distance, but that's a good thing.
Diet
I was actually pretty good about this over the time off. I could have been a lot worse. It helps that we are really focusing on eating at home so we didn't do a lot of eating out. But today I am back to the calorie counting and plan to stick with that for a while, and do my measurements on Saturday morning, along with an 'official' weight baseline. Of course it could be that I won't be able to knock much off, but I sure would like to, or at least get some of the inches off my belly.
The other big thing about the time off was I made it through the time without any diet soda's. And I have noticed one interesting thing. If we go to a fast food place where I get soda, and I get s regular soda, I fill up faster, and am less likely to want more food. Which is really what should happen, pretty much any meal you get at a fast food restaurant should be enough for a healthy adult anyway, so if it doesn't fill you up, that's an issue. So if I can keep up that feeling of being full just by drinking regular soda I am moving in the right direction. All of which is an indirect way of saying I found an unexpected side effect of not drinking diet soda.
Wednesday, August 10, 2011
Week 1 down, the great Diet Soda purge continues
Dear James, Daniel and Emily,
So made it through the first week, with no ill effects. It was actually pretty easy. It take a little effort to make sure I have something cold to drink, but otherwise I have been fine. I don't expect to see any difference any time soon, but I still feel good to be breaking that habit. And I haven't replaced it with drinking vast amounts of regular soda either (which was something of a worry), because when I have to count those calories in my daily totals it makes me less likely to get that big soda.
Didn't run yesterday, Monday night I was feeling the effects of the long run combined with a day of sitting at work. So I let myself have another couple of days to recover. Should be back into it tomorrow though. And hope to get in a good long run Sunday morning, at least 8 miles is my goal.
My resumption of calories tracking is working so far, this week it was mostly about just tracking, not so much on reducing. Because I have some time off, in our last family vacation time before school, so there will undoubtedly be some eating out. My goal is just to get back in the habit of tracking my meals, then in the coming weeks start getting back to getting my consumption back to acceptable numbers. It's a process as always.
So made it through the first week, with no ill effects. It was actually pretty easy. It take a little effort to make sure I have something cold to drink, but otherwise I have been fine. I don't expect to see any difference any time soon, but I still feel good to be breaking that habit. And I haven't replaced it with drinking vast amounts of regular soda either (which was something of a worry), because when I have to count those calories in my daily totals it makes me less likely to get that big soda.
Didn't run yesterday, Monday night I was feeling the effects of the long run combined with a day of sitting at work. So I let myself have another couple of days to recover. Should be back into it tomorrow though. And hope to get in a good long run Sunday morning, at least 8 miles is my goal.
My resumption of calories tracking is working so far, this week it was mostly about just tracking, not so much on reducing. Because I have some time off, in our last family vacation time before school, so there will undoubtedly be some eating out. My goal is just to get back in the habit of tracking my meals, then in the coming weeks start getting back to getting my consumption back to acceptable numbers. It's a process as always.
Monday, August 8, 2011
New Resolution, if I can run 10 miles, then I can do anything
Dear James, Daniel and Emily,
With the fearsome 10 mile run behind me I can turn my focus back to other things. Mainly I need to get my dietary habits back on track. I was commenting to Kim last night that our eating habits need to be improved, back to where they were. It really is simple for me.
Stop screwing around with my tinkering: changing when I eat, trying different diets, or variations on the diets. There are some very simple truths that I know work for me, and it is time to return to them:
1. Tracking what I eat. Sometimes just being aware of how much you are taking in can be all the difference when you start craving that afternoon milk shake, or evening bowl of ice cream. So it's back to tracking my calories. This was one of the things that the 4 hour body diet doesn't include, and getting out of the habit really had an effect. Not tracking just doesn't work for me.
2. Balancing out what I eat. It would be nice if my body would allow me to do more of these odd ball diets. But I just cannot do that, between the diverticulosis and what I would assume is low level IBS I have to keep everything balanced, with the exception of fiber intake. I have to eat more fiber, and even my own take on the 4 hour body diet didn't have enough of that.
3. Variety is important. I need to have different things to eat, eating beans for every meal, or every other meal my work for some folks, but it's not for me. So I need to make sure I have lots of different things available for me, so that in the afternoons I don't start prowling around the office for snacks because I am tired of the same old things I pack every day.
4. Exercise, well there's at least one thing I don't have to change. I don't need to get back to doing this, as I am doing more than I was before. But I do need to do a better job of not letting a long run become an excuse for just pigging out all day.
There you have it, return to some basics. All so I can get my digestion back under control. And so the little weight gains that are coming up can be halted in their tracks. It's not like things are out of control, my weight is still well within the reasonable range, but I can also see those little gains each week, which is not the direction I want to go.
With the fearsome 10 mile run behind me I can turn my focus back to other things. Mainly I need to get my dietary habits back on track. I was commenting to Kim last night that our eating habits need to be improved, back to where they were. It really is simple for me.
Stop screwing around with my tinkering: changing when I eat, trying different diets, or variations on the diets. There are some very simple truths that I know work for me, and it is time to return to them:
1. Tracking what I eat. Sometimes just being aware of how much you are taking in can be all the difference when you start craving that afternoon milk shake, or evening bowl of ice cream. So it's back to tracking my calories. This was one of the things that the 4 hour body diet doesn't include, and getting out of the habit really had an effect. Not tracking just doesn't work for me.
2. Balancing out what I eat. It would be nice if my body would allow me to do more of these odd ball diets. But I just cannot do that, between the diverticulosis and what I would assume is low level IBS I have to keep everything balanced, with the exception of fiber intake. I have to eat more fiber, and even my own take on the 4 hour body diet didn't have enough of that.
3. Variety is important. I need to have different things to eat, eating beans for every meal, or every other meal my work for some folks, but it's not for me. So I need to make sure I have lots of different things available for me, so that in the afternoons I don't start prowling around the office for snacks because I am tired of the same old things I pack every day.
4. Exercise, well there's at least one thing I don't have to change. I don't need to get back to doing this, as I am doing more than I was before. But I do need to do a better job of not letting a long run become an excuse for just pigging out all day.
There you have it, return to some basics. All so I can get my digestion back under control. And so the little weight gains that are coming up can be halted in their tracks. It's not like things are out of control, my weight is still well within the reasonable range, but I can also see those little gains each week, which is not the direction I want to go.
Saturday, August 6, 2011
Finding that inner spark and power to finish my longest run ever #fitwinning
Dear James, Daniel and Emily
Today's Race
I was prepared for most anything today. I was prepared to take it slow, maybe walk in places. Mentally I just wanted to finish under 2 hours, since this was going to be easily the longest I had ever run. The longest I had run before was a little over 7 miles, maybe 7.5. So making that jump to 10 was a big step.
I took it easy at first, and it helped that we had a little hill at the beginning, because I am used to that on my training runs so if anything it helped me get into my pace. But still I took it slow, just fell into my regular pace. The next thing I knew the miles were going by. I just stuck to my pace.
Around the 7 mile mark our route took us past what I thought was a loop for our race, so I was a little demoralized when all these people started shooting past me, but I figured they were just the leaders from our race. Even so it was frustrating to see some little kid shoot past me, and see all these other people who looked like they were already done. Then I figured out that our course was just taking us past another race, and all of those runners were from that race!
There were 2 women that I had been keeping pace with most of the race, they would pass me, I would pass them. Well I passed them for good around the 8 mile mark. At that point I began to realize that I was going to be able to keep up my pace the entire race, around 10 minute miles. I slowed a little towards the end, but when we entered the stadium I kicked up a notch and sprinted to the end to finish just a hair under 1 hour, 41 minutes!
Damn that felt good, to finish that race, and finish strong. That was far and away the longest I have ever run. And to do so while keeping a comfortable pace was just so cool. I know I won't be the guy who sprints the entire race, but to keep up that kind of pace, and only walk when drinking water was just a great feeling. It was especially nice to have the final part of the race in a area where just over a year ago I was first starting to take my running past the 3 mile mark. I now feel very ready for that half marathon in a month, and who know what next year holds?
Today's Race
I was prepared for most anything today. I was prepared to take it slow, maybe walk in places. Mentally I just wanted to finish under 2 hours, since this was going to be easily the longest I had ever run. The longest I had run before was a little over 7 miles, maybe 7.5. So making that jump to 10 was a big step.
I took it easy at first, and it helped that we had a little hill at the beginning, because I am used to that on my training runs so if anything it helped me get into my pace. But still I took it slow, just fell into my regular pace. The next thing I knew the miles were going by. I just stuck to my pace.
Around the 7 mile mark our route took us past what I thought was a loop for our race, so I was a little demoralized when all these people started shooting past me, but I figured they were just the leaders from our race. Even so it was frustrating to see some little kid shoot past me, and see all these other people who looked like they were already done. Then I figured out that our course was just taking us past another race, and all of those runners were from that race!
There were 2 women that I had been keeping pace with most of the race, they would pass me, I would pass them. Well I passed them for good around the 8 mile mark. At that point I began to realize that I was going to be able to keep up my pace the entire race, around 10 minute miles. I slowed a little towards the end, but when we entered the stadium I kicked up a notch and sprinted to the end to finish just a hair under 1 hour, 41 minutes!
Damn that felt good, to finish that race, and finish strong. That was far and away the longest I have ever run. And to do so while keeping a comfortable pace was just so cool. I know I won't be the guy who sprints the entire race, but to keep up that kind of pace, and only walk when drinking water was just a great feeling. It was especially nice to have the final part of the race in a area where just over a year ago I was first starting to take my running past the 3 mile mark. I now feel very ready for that half marathon in a month, and who know what next year holds?
Wednesday, August 3, 2011
Not the training week I wanted, but still made a huge step
Dear James, Daniel and Emily,
So my stomach problem was still affecting me enough that I did not run Tuesday morning. Which means I will be going into the race on Saturday with only 1 real run in over a week. The positive is I should at least have fresh legs. But I would still have felt better having done a real long run Sunday followed by at least a 6 mile on Tuesday. But you know what? That's all good, I will still tackle the race, and if I end up running real slow and/or walk some of the 10 miles it will not be the end of the world, the primary goal is to finish with a reasonable time, and then use that as the spring board for my next step: Half Marathon.
Today is Day 1 without Diet Soda in the morning. I had what should be my last Diet Pepsi yesterday morning. Just to clarify I am not saying I will never drink a diet soda again, just that I am ending my habit of drinking them all the time, and ending that as my crutch. The thing about the diet soda is that they don't lead to weigh gain necessarily (unless you use them as an excuse to get that extra large serving of french fries). But they also don't help lose weight either. So I hate to think of how big I would have gotten had I not developed a taste for diet soda at an early age. But years of diet soda didn't exactly help me lose the weight either. Either way I am breaking that habit, tea is good, either cold unsweetened or hot when the weather calls for it.
So my stomach problem was still affecting me enough that I did not run Tuesday morning. Which means I will be going into the race on Saturday with only 1 real run in over a week. The positive is I should at least have fresh legs. But I would still have felt better having done a real long run Sunday followed by at least a 6 mile on Tuesday. But you know what? That's all good, I will still tackle the race, and if I end up running real slow and/or walk some of the 10 miles it will not be the end of the world, the primary goal is to finish with a reasonable time, and then use that as the spring board for my next step: Half Marathon.
Today is Day 1 without Diet Soda in the morning. I had what should be my last Diet Pepsi yesterday morning. Just to clarify I am not saying I will never drink a diet soda again, just that I am ending my habit of drinking them all the time, and ending that as my crutch. The thing about the diet soda is that they don't lead to weigh gain necessarily (unless you use them as an excuse to get that extra large serving of french fries). But they also don't help lose weight either. So I hate to think of how big I would have gotten had I not developed a taste for diet soda at an early age. But years of diet soda didn't exactly help me lose the weight either. Either way I am breaking that habit, tea is good, either cold unsweetened or hot when the weather calls for it.
Monday, August 1, 2011
Long Prep run cut short, but still feel ready for race next weekend
Dear James, Daniel and Emily,
Had a mixed weekend fitness wise, had a good 5K at the Y, but my long Sunday run was cut short. Spent most of Sunday dashing to the bathroom as apparently something I ate Friday or Saturday did not agree with me. But by Sunday night that had eased off and I am feeling fine this morning.
So I did not get to do the long run that I wanted in preparation for Saturday's race. But I still good about it, I just have to temper my pace and not expect to keep up a dramatically fast pace. Slow and easy will be the key for that long run.
And I am officially signed up for my first Half Marathon: http://www.adtmarathon.com/ I am excited about this, and confident that if I can do the 10 mile run I can do this.
Diet
Well I have decided that I just cannot stick to the 4 hour body diet, just not workable for me, and my attempts to use it as a framework for a diet are not working either. So it will be back to what I know works for me: low calorie, mixed nutrients (strive for all food groups).
On the other hand I can say that my goal of ending my dependence on Diet Soda is proceeding well. I anticipate that I will have my last one this week. There is just overwhelming evidence that Nutra Sweet, while it does not put on the pounds, does not encourage weight loss either. So my plan is to replace soda with Tea, cold during the summer, hot when it gets cold. That is one positive thing I can take away from all this tinkering with my diet.
Had a mixed weekend fitness wise, had a good 5K at the Y, but my long Sunday run was cut short. Spent most of Sunday dashing to the bathroom as apparently something I ate Friday or Saturday did not agree with me. But by Sunday night that had eased off and I am feeling fine this morning.
So I did not get to do the long run that I wanted in preparation for Saturday's race. But I still good about it, I just have to temper my pace and not expect to keep up a dramatically fast pace. Slow and easy will be the key for that long run.
And I am officially signed up for my first Half Marathon: http://www.adtmarathon.com/ I am excited about this, and confident that if I can do the 10 mile run I can do this.
Diet
Well I have decided that I just cannot stick to the 4 hour body diet, just not workable for me, and my attempts to use it as a framework for a diet are not working either. So it will be back to what I know works for me: low calorie, mixed nutrients (strive for all food groups).
On the other hand I can say that my goal of ending my dependence on Diet Soda is proceeding well. I anticipate that I will have my last one this week. There is just overwhelming evidence that Nutra Sweet, while it does not put on the pounds, does not encourage weight loss either. So my plan is to replace soda with Tea, cold during the summer, hot when it gets cold. That is one positive thing I can take away from all this tinkering with my diet.
Tuesday, July 26, 2011
Something has changed, for the better, but it kind of crept up on me
Dear James, Daniel and Emily,
Today's Run
Last week, on Thursday, I had set up my training schedule so I would only have to do a short 3 mile/30 minute run, in the interest of not overly stressing myself before the race. But when I hit that mark, I had no interest or desire to stop, it wasn't quite like I felt that I was just getting started, but I did still feel fresh and strong. So I kept running.
This has all crept up on me, but I have increased my minimum runs, now to run less than 4-5 miles doesn't feel like I have gotten very far. It's odd, and if you had told me a couple of years ago that I would be at the point where I considered a 5K race to be a short race I would have thought you were disturbed. But that is what is happening, I mean I am not a marathoner by any stretch, but I have reached the stage where 3 miles just doesn't feel like a huge number at all any more.
I know it's all a process, and if my goal is to run longer distances this will happen, and eventually I will reach a stage where today's 6 mile run feels like a short run. But to even think that, or to get my head around the idea that I will reach that point is great, but very strange.
Today's Run
Last week, on Thursday, I had set up my training schedule so I would only have to do a short 3 mile/30 minute run, in the interest of not overly stressing myself before the race. But when I hit that mark, I had no interest or desire to stop, it wasn't quite like I felt that I was just getting started, but I did still feel fresh and strong. So I kept running.
This has all crept up on me, but I have increased my minimum runs, now to run less than 4-5 miles doesn't feel like I have gotten very far. It's odd, and if you had told me a couple of years ago that I would be at the point where I considered a 5K race to be a short race I would have thought you were disturbed. But that is what is happening, I mean I am not a marathoner by any stretch, but I have reached the stage where 3 miles just doesn't feel like a huge number at all any more.
I know it's all a process, and if my goal is to run longer distances this will happen, and eventually I will reach a stage where today's 6 mile run feels like a short run. But to even think that, or to get my head around the idea that I will reach that point is great, but very strange.
Monday, July 25, 2011
The Classic 10K was a true #fitwinning moment for me
Dear James, Daniel and Emily,
Race review
That's 6.2 miles, just under 58 minutes! I am very proud of that number.
I was number 29 in my age group (40-44 year olds).
I felt real good the entire race, only slowed to a walk for a short hill towards the end. Kept up a good, comfortable pace, never felt like I was laboring at all. And pretty much spent most of the race passing people rather than getting passed, although that has as much to do with the fact that I usually start towards the back of the pack, let the super runners start at the front.
And I made sure to follow the prescribed things for post race: hydration, carbs, and a cold soak. So far no ill effects from the long race. Of course I had already cracked the 6 mile mark before so it wasn't like when I do that 10 mile run in 2 weeks, I knew I could make 6 miles.
My goal now is crank out a couple more 6 mile runs this week, try for at least 8 on Sunday, then see how next week goes. For now, I am very content with where I am, and very happy & proud of my race results.
Race review
That's 6.2 miles, just under 58 minutes! I am very proud of that number.
I was number 29 in my age group (40-44 year olds).
I felt real good the entire race, only slowed to a walk for a short hill towards the end. Kept up a good, comfortable pace, never felt like I was laboring at all. And pretty much spent most of the race passing people rather than getting passed, although that has as much to do with the fact that I usually start towards the back of the pack, let the super runners start at the front.
And I made sure to follow the prescribed things for post race: hydration, carbs, and a cold soak. So far no ill effects from the long race. Of course I had already cracked the 6 mile mark before so it wasn't like when I do that 10 mile run in 2 weeks, I knew I could make 6 miles.
My goal now is crank out a couple more 6 mile runs this week, try for at least 8 on Sunday, then see how next week goes. For now, I am very content with where I am, and very happy & proud of my race results.
Thursday, July 21, 2011
New skill needed: learning to recover properly
Dear James, Daniel and Emily,
Today's Run
Good run, and walk today. Ran 4+ miles, then eased to a walk to avoid overdoing it, plus biological needs. My legs and knee felt fine during the run itself. And the more I thought about it, and really analyzed where the soreness came from Monday night and after the more I came to realize that it wasn't joint pain in the knee. Instead it was muscle soreness right at the top of my calf, and my lower hamstring. Probably a result of the long Sunday run which topped off a big week of more than 20 total miles.
Which brings me to the crucial point. I think I need to learn some better methods and tools for my recovery, particularly after these longer runs. Yes, part of it is just age, I know my muscles don't recover as fast as they used to (or at least I assume they would have if I had ever actually pushed them). But I figure there have to be some skills and strategies I can learn to minimize the soreness and speed up the recovery. So that's a new research project for me.
Today's Run
Good run, and walk today. Ran 4+ miles, then eased to a walk to avoid overdoing it, plus biological needs. My legs and knee felt fine during the run itself. And the more I thought about it, and really analyzed where the soreness came from Monday night and after the more I came to realize that it wasn't joint pain in the knee. Instead it was muscle soreness right at the top of my calf, and my lower hamstring. Probably a result of the long Sunday run which topped off a big week of more than 20 total miles.
Which brings me to the crucial point. I think I need to learn some better methods and tools for my recovery, particularly after these longer runs. Yes, part of it is just age, I know my muscles don't recover as fast as they used to (or at least I assume they would have if I had ever actually pushed them). But I figure there have to be some skills and strategies I can learn to minimize the soreness and speed up the recovery. So that's a new research project for me.
Wednesday, July 20, 2011
Focused on recovery before the race
Dear James, Daniel and Emily,
For a while yesterday I was thinking of maybe running today. But when I got home last night, and my knee started acting up again I decided to just ice it, take some ibuprofen and focu on getting a good nights sleep. I am more confident that this is not just a result of all the kneeling Monday night, but more residual soreness from my long run Sunday. It always takes a day or so for the real soreness to kick in when I train hard. And that's what this appears to be. Of course all the kneeling didn't help, probably stressed it a little more than I should have. Bottom line, I don't think there's any damage, just muscle soreness, and I should be good to go on Saturday.
After more consideration I have determined that it is just not feasible for me to go wholy hog for the 4 hour body diet. Not when I am the only one in the house doing it. But I can follow the core ideas: Low carbs, low fat, no sugars. And after my races I will probably get back to the general calorie counting. And I can change up some of my habits in the mean time. The biggest is breaking the diet soda habit. I am slowly working towards that. And in general we can focus on having more vegetables and less carbs at our meals in general as a good dietary ideal.
For a while yesterday I was thinking of maybe running today. But when I got home last night, and my knee started acting up again I decided to just ice it, take some ibuprofen and focu on getting a good nights sleep. I am more confident that this is not just a result of all the kneeling Monday night, but more residual soreness from my long run Sunday. It always takes a day or so for the real soreness to kick in when I train hard. And that's what this appears to be. Of course all the kneeling didn't help, probably stressed it a little more than I should have. Bottom line, I don't think there's any damage, just muscle soreness, and I should be good to go on Saturday.
After more consideration I have determined that it is just not feasible for me to go wholy hog for the 4 hour body diet. Not when I am the only one in the house doing it. But I can follow the core ideas: Low carbs, low fat, no sugars. And after my races I will probably get back to the general calorie counting. And I can change up some of my habits in the mean time. The biggest is breaking the diet soda habit. I am slowly working towards that. And in general we can focus on having more vegetables and less carbs at our meals in general as a good dietary ideal.
Tuesday, July 19, 2011
Tough evening tackling house projects led to poor sleep
Dear James, Daniel and Emily,
Last night what should have been a simple job or replacing the innards of a toilet ended up being a 2 hour ordeal. Most of which was spent sitting awkwardly or sitting on my knees. And my knees just can't do that as well any more, so by the time I went to bed my knee was killing me.
On top of that it was a very hot night, the bed room would simply not cool off. So I slept very poorly, unable to get a comfortable position for my knee and just way too hot. Around 2:30 I made the decision that I probably would not run, and when my alarm went off I went with that. Partially because I was exhausted which never leads to a good run. And I also wanted to let my knee recover, not wanting to risk damaging anything permanently so I couldn't run my race this weekend.
So here I am, relying on the caffeine of Diet cola, then Ice Tea to keep me functional at work. I figure that I can walk at lunch, and then run tomorrow and still be good for the race on Saturday. I want to be ready, but not exhausted on Saturday.
Last night what should have been a simple job or replacing the innards of a toilet ended up being a 2 hour ordeal. Most of which was spent sitting awkwardly or sitting on my knees. And my knees just can't do that as well any more, so by the time I went to bed my knee was killing me.
On top of that it was a very hot night, the bed room would simply not cool off. So I slept very poorly, unable to get a comfortable position for my knee and just way too hot. Around 2:30 I made the decision that I probably would not run, and when my alarm went off I went with that. Partially because I was exhausted which never leads to a good run. And I also wanted to let my knee recover, not wanting to risk damaging anything permanently so I couldn't run my race this weekend.
So here I am, relying on the caffeine of Diet cola, then Ice Tea to keep me functional at work. I figure that I can walk at lunch, and then run tomorrow and still be good for the race on Saturday. I want to be ready, but not exhausted on Saturday.
Monday, July 18, 2011
At the risk of a Jinx, I feel very ready for the race this weekend
Dear James, Daniel and Emily
Sunday's Run
I was feeling frisky, and decided early on to push myself on this run. Even though my training schedule called for a 50 minute run (which would be around 5 miles) I chose to stretch it out. And ended up doing 7 miles! And I felt good, not completely wiped at the end of it. So, at the risk of jinxing myself, I feel ready for the 10K this coming weekend. The 10 mile race in 3 weeks? Well that I am not so sure. I figure that in the intervening weekend I will try to really stretch myself, go as far as I can. But I figure there's a good chance I will end up walking some of those 10 miles.
Diet
Had a couple of relaxed days, probably ate more than I should have on Friday/Saturday. But I sat down and made my modified weekly menu, which is maybe 80% 4 hour body diet, with some added carbs on my running days to help keep my energy up and maintain the fiber intake. Did my official Total Inches measurements and weight check Saturday morning, so we will see how this all really works. It is tinkering at this point, just trying to knock off a few more pounds and maybe drop some inches from my belly.
Sunday's Run
I was feeling frisky, and decided early on to push myself on this run. Even though my training schedule called for a 50 minute run (which would be around 5 miles) I chose to stretch it out. And ended up doing 7 miles! And I felt good, not completely wiped at the end of it. So, at the risk of jinxing myself, I feel ready for the 10K this coming weekend. The 10 mile race in 3 weeks? Well that I am not so sure. I figure that in the intervening weekend I will try to really stretch myself, go as far as I can. But I figure there's a good chance I will end up walking some of those 10 miles.
Diet
Had a couple of relaxed days, probably ate more than I should have on Friday/Saturday. But I sat down and made my modified weekly menu, which is maybe 80% 4 hour body diet, with some added carbs on my running days to help keep my energy up and maintain the fiber intake. Did my official Total Inches measurements and weight check Saturday morning, so we will see how this all really works. It is tinkering at this point, just trying to knock off a few more pounds and maybe drop some inches from my belly.
Thursday, July 14, 2011
Much better, stronger run today, feeling more #fitwinning today
Dear James, Daniel and Emily
Today's Run
Today was much better than Tuesday. Not that Tuesday was horrible in the grand scheme of things, I mean I made it to 5 miles, and if you had told me even a year ago that I would be irritated about how I finished a 5 mile run I would not have believed you. But there were 2 differences: got a better nights sleep, and ate a little differently yesterday (more on that in a bit). So today I was able to get to 5 miles under 50 minutes, and felt really good about it, could have kept running had I needed to.
I am confident that I will be ready for the 10K next weekend, and pretty confident that I will be able to handle the 10 mile in 3 weeks. And for the first time in a while I was really looking forward to today's run for some reason, not sure why, but I was excited about it, probably just eager to prove to myself that Tuesday was the aberration.
Diet
Well I have determined that the 4 Hour body diet is not for me, at least not 100%. Not because it wouldn't work, it would probably achieve exactly what I wanted. But I am starting to notice problems with my digestion. Things are not regular. And for a normal person they could probably deal with that for a couple of weeks. But given my diverticulosis, and my tendency to get blockages, and not wanting to repeat a trip to the ER, I need to change it up a bit. I just need a little more fiber than the diet provides, I thought that eating all those beans would take care of things, but they are not sufficient apparently.
So I will take elements of the diet, with it's emphasis on slow carbs, no sugars, and add in a little more whole grains. We'll see how that goes.
Today's Run
Today was much better than Tuesday. Not that Tuesday was horrible in the grand scheme of things, I mean I made it to 5 miles, and if you had told me even a year ago that I would be irritated about how I finished a 5 mile run I would not have believed you. But there were 2 differences: got a better nights sleep, and ate a little differently yesterday (more on that in a bit). So today I was able to get to 5 miles under 50 minutes, and felt really good about it, could have kept running had I needed to.
I am confident that I will be ready for the 10K next weekend, and pretty confident that I will be able to handle the 10 mile in 3 weeks. And for the first time in a while I was really looking forward to today's run for some reason, not sure why, but I was excited about it, probably just eager to prove to myself that Tuesday was the aberration.
Diet
Well I have determined that the 4 Hour body diet is not for me, at least not 100%. Not because it wouldn't work, it would probably achieve exactly what I wanted. But I am starting to notice problems with my digestion. Things are not regular. And for a normal person they could probably deal with that for a couple of weeks. But given my diverticulosis, and my tendency to get blockages, and not wanting to repeat a trip to the ER, I need to change it up a bit. I just need a little more fiber than the diet provides, I thought that eating all those beans would take care of things, but they are not sufficient apparently.
So I will take elements of the diet, with it's emphasis on slow carbs, no sugars, and add in a little more whole grains. We'll see how that goes.
Monday, July 11, 2011
Running and #Fitwinning continue, tinkering with food again
Dear James, Daniel and Emily,
Sunday's Run
Good weekend. Saturday run and swim with the kids at the Y. Then had the energy to go home and do some much needed yard work, lots of weed whacking. Sunday I got in a good run (see above link). Returned to an old route, which featured an initial climb, then some downhill, then the rest of the run is gradual uphill. So the majority of the run was uphill. While I didn't rush to the end, I still did well, and doing runs like that on Sundays help overall for when I get to run downhill or mostly level races (like my upcoming 10K and 10 mile races.)
Diet plan
I have been reading Tim Ferriss' book the 4 hour body
, and was intrigued enough to give his 4 Hour body diet a try.
The 4 Hour Body Diet
With any diet my biggest concern is will I get enough fiber? Followed by how hard will it be to maintain? The fiber concern is taken care by the predominance/reliance on beans (legumes). Because those are very high in fiber, so while I won't be taking in my whole grain breads etc. I will still get my fiber. After 2 days at home trying to stick with the diet I think I can stick with it, at least for the recommended period of time. It is definitely not a long term diet, it is intended to drop weight, reduce body fat%.
The reason I am tinkering is that I have been in a good pace for a while now, since I got out of the hospital I have kept generally in the same 5 pound range. But I want to try and reduce my belly some, and get my body fat percentage lower. My plan is to follow this diet for 1 week at first, see how I handle it. Then if I can, stick with it for the recommended 6 weeks, and then assuming I have reached my goals modify it to fit closer to something I can do on a regular diet.
Sunday's Run
Good weekend. Saturday run and swim with the kids at the Y. Then had the energy to go home and do some much needed yard work, lots of weed whacking. Sunday I got in a good run (see above link). Returned to an old route, which featured an initial climb, then some downhill, then the rest of the run is gradual uphill. So the majority of the run was uphill. While I didn't rush to the end, I still did well, and doing runs like that on Sundays help overall for when I get to run downhill or mostly level races (like my upcoming 10K and 10 mile races.)
Diet plan
I have been reading Tim Ferriss' book the 4 hour body
, and was intrigued enough to give his 4 Hour body diet a try.The 4 Hour Body Diet
With any diet my biggest concern is will I get enough fiber? Followed by how hard will it be to maintain? The fiber concern is taken care by the predominance/reliance on beans (legumes). Because those are very high in fiber, so while I won't be taking in my whole grain breads etc. I will still get my fiber. After 2 days at home trying to stick with the diet I think I can stick with it, at least for the recommended period of time. It is definitely not a long term diet, it is intended to drop weight, reduce body fat%.
The reason I am tinkering is that I have been in a good pace for a while now, since I got out of the hospital I have kept generally in the same 5 pound range. But I want to try and reduce my belly some, and get my body fat percentage lower. My plan is to follow this diet for 1 week at first, see how I handle it. Then if I can, stick with it for the recommended 6 weeks, and then assuming I have reached my goals modify it to fit closer to something I can do on a regular diet.
Thursday, July 7, 2011
Another week, another 7 mile run, plus kickball tonight, that's some #fitwinning!
Dear James, Daniel and Emily,
Today's Run
Another 7 mile run!
Another 1K plus calories burned!
How sweet that feels! Oh yeah, I could have run more at the end, but biological needs slowed me down (had to go potty real bad). And I did skip Tuesday's run, but that's okay in the long run. Because I feel good! And I could have run longer this morning had I not have to stop. I am feeling confident about that 10 mile run in August, and the half marathon, because I am getting stronger every week.
I changed up my route a little, ran up to Manitou, then ran down the Midland Trail. Had to get my feet wet when I got to the place where there was no bridge yet, but it is getting close to completion, and that's a fun route to add. Like I was telling my brother this weekend I avoid getting bored on my runs by taking different routes, varying things so it never feels like I am doing the same thing over and over. Because I think one of the dangers to keeping up with fitness is boredom, you have to keep doing different things to keep it fresh, in my case that means running different places and routes.
Today's Run
Another 7 mile run!
Another 1K plus calories burned!
How sweet that feels! Oh yeah, I could have run more at the end, but biological needs slowed me down (had to go potty real bad). And I did skip Tuesday's run, but that's okay in the long run. Because I feel good! And I could have run longer this morning had I not have to stop. I am feeling confident about that 10 mile run in August, and the half marathon, because I am getting stronger every week.
I changed up my route a little, ran up to Manitou, then ran down the Midland Trail. Had to get my feet wet when I got to the place where there was no bridge yet, but it is getting close to completion, and that's a fun route to add. Like I was telling my brother this weekend I avoid getting bored on my runs by taking different routes, varying things so it never feels like I am doing the same thing over and over. Because I think one of the dangers to keeping up with fitness is boredom, you have to keep doing different things to keep it fresh, in my case that means running different places and routes.
Tuesday, July 5, 2011
Good active #fitwinning weekend, no run today though
Dear James, Daniel and Emily,
I had a good weekend: 2 runs, swimming on Saturday, dancing at the reception on Sunday, basketball and swimming on Monday. It felt good to be able to do all of that and not be over the top exhausted. However, I did not run today, due to exhaustion.
We got home late last night, and then Spotty decided that since she had been sleeping in her pen all day long that she wasn't tired. So she was up what felt like every 30 minutes. Not a good restful nights sleep at all, and combined with getting home so late anyway I decided to not try and run today.
But that's okay to do some times, I know I will work out tomorrow, then run Thursday as planned. And I will also get in some lunch time walks too.
I also did well as far as holding to decent eating habits over the weekend, despite irregular eating schedules, lots of snacking options, and other difficulties. Which I am pretty happy about.
I have come to one realization though after reading this article. I am going to have to kick my diet soda habit, in favor of unsweetened tea and other options. Because while I agree with one point that some of this is psychological, there could be a physiological issue that I need to address and resolve.
I had a good weekend: 2 runs, swimming on Saturday, dancing at the reception on Sunday, basketball and swimming on Monday. It felt good to be able to do all of that and not be over the top exhausted. However, I did not run today, due to exhaustion.
We got home late last night, and then Spotty decided that since she had been sleeping in her pen all day long that she wasn't tired. So she was up what felt like every 30 minutes. Not a good restful nights sleep at all, and combined with getting home so late anyway I decided to not try and run today.
But that's okay to do some times, I know I will work out tomorrow, then run Thursday as planned. And I will also get in some lunch time walks too.
I also did well as far as holding to decent eating habits over the weekend, despite irregular eating schedules, lots of snacking options, and other difficulties. Which I am pretty happy about.
I have come to one realization though after reading this article. I am going to have to kick my diet soda habit, in favor of unsweetened tea and other options. Because while I agree with one point that some of this is psychological, there could be a physiological issue that I need to address and resolve.
Friday, July 1, 2011
Experiment did not go way I expected, but still #fitwinning
Dear James, Daniel and Emily,
This week I decided to try an experiment, what would happen if I just didn't record my calories for the week? Still eat like I normally do, good breakfasts etc, but no recording. Still do all of my workouts like I normally do.
I thought that since the intensity of my runs increased that I might end up with some weight loss, despite the fact that I did end up eating out a couple of times, but still did not overindulge, especially in the evenings. That was not the case, my weight went up a little (at this point I drift up and down over a roughly 3-4 pound range).
This tells me 2 things. First, what I think is reasonable eating may not be the case. Counting those calories really is a good hedge for me. Second, while my habits are better than they once were, they are not precisely where I want them.
The conclusion: get back to recording my calories and food, keep up with my workouts and running (not that I planned to stop either way.) And try to find some better alternatives for some of my snacks etc.
This week I decided to try an experiment, what would happen if I just didn't record my calories for the week? Still eat like I normally do, good breakfasts etc, but no recording. Still do all of my workouts like I normally do.
I thought that since the intensity of my runs increased that I might end up with some weight loss, despite the fact that I did end up eating out a couple of times, but still did not overindulge, especially in the evenings. That was not the case, my weight went up a little (at this point I drift up and down over a roughly 3-4 pound range).
This tells me 2 things. First, what I think is reasonable eating may not be the case. Counting those calories really is a good hedge for me. Second, while my habits are better than they once were, they are not precisely where I want them.
The conclusion: get back to recording my calories and food, keep up with my workouts and running (not that I planned to stop either way.) And try to find some better alternatives for some of my snacks etc.
Thursday, June 30, 2011
What #fitwinning means to me, and why it is important
Dear James, Daniel and Emily,
Today's Run
7 miles! 1000+ calories!
That's what I'm talking about! I was a little nervous about this run, knowing I was looking at my longest run ever. But I did it, even threw in a small hill at the beginning. It feels so good to know I have hit that number, because my 10K is in about 3 weeks, and my 10 mile race 2 weeks after that and I now feel more confident I will be able to do both at a level I feel comfortable with.
Achievements like that are what I look to when I use that #fitwinning hashtag. It's pretty simple: Fit, as in fitness, as in being able to comfortably run a certain distance, to set a fitness goal and achieve it like my running in races or my friends who ran in the Tough Mudder. Winning is all about attitude, taking a can do approach to things, instead of letting your mind defeat you. And combined fitwinning is best summed up by days like today: run a personal best 7 miles in the morning, then look forward to playing kick ball with friends and family in the evening. It's going to a big family gathering and feeling more comfortable going and playing ball with the kids and teenagers than sitting around talking.
I think that is the biggest part of what gets missed in the messages about getting fit and being fit are the real benefits. Fitness on it's own is a worthy goal, but what you can do when you are fit, and what an effect it has on the rest of your life, that is the biggest message that I like to get across.
Today's Run
7 miles! 1000+ calories!
That's what I'm talking about! I was a little nervous about this run, knowing I was looking at my longest run ever. But I did it, even threw in a small hill at the beginning. It feels so good to know I have hit that number, because my 10K is in about 3 weeks, and my 10 mile race 2 weeks after that and I now feel more confident I will be able to do both at a level I feel comfortable with.
Achievements like that are what I look to when I use that #fitwinning hashtag. It's pretty simple: Fit, as in fitness, as in being able to comfortably run a certain distance, to set a fitness goal and achieve it like my running in races or my friends who ran in the Tough Mudder. Winning is all about attitude, taking a can do approach to things, instead of letting your mind defeat you. And combined fitwinning is best summed up by days like today: run a personal best 7 miles in the morning, then look forward to playing kick ball with friends and family in the evening. It's going to a big family gathering and feeling more comfortable going and playing ball with the kids and teenagers than sitting around talking.
I think that is the biggest part of what gets missed in the messages about getting fit and being fit are the real benefits. Fitness on it's own is a worthy goal, but what you can do when you are fit, and what an effect it has on the rest of your life, that is the biggest message that I like to get across.
Tuesday, June 28, 2011
The legs are recovered and ready to go
Dear James, Daniel and Emily,
Today's Run
Me: Okay, coach says we can walk now
Legs: OK, just so you know we are sorry about last week, and we could have gone longer today.
Me: Good to hear, because Thursday the goal is 7 miles
Legs: Oh snap! Did we say we were good to go? Just joking...
Me: Oh stop messing around, I'm counting on you.
Legs: yessir, we got your back, in a manner of speaking.
Me: Good to know.
Today's Run
Me: Okay, coach says we can walk now
Legs: OK, just so you know we are sorry about last week, and we could have gone longer today.
Me: Good to hear, because Thursday the goal is 7 miles
Legs: Oh snap! Did we say we were good to go? Just joking...
Me: Oh stop messing around, I'm counting on you.
Legs: yessir, we got your back, in a manner of speaking.
Me: Good to know.
Monday, June 27, 2011
Getting into a routine and pattern of #fitwinning
Dear James, Daniel and Emily
Had a good weekend overall as far as fitness. Splurged a little too much food wise on Friday, but otherwise did well. Had some good workouts, no recurrence of the pain.
Sunday's Run
Held to my goal of running, but staying on the flats, and not pushing the speed. Which kept my hamstring under control. I think that by stopping right when the pain hit, and then medicating it, and keeping as stretched out as possible I was able to avoid letting the pain get worse. Which was the first part, and then held to the overall strategy of still running but not pushing for speed so much as time. And that really is my goal anyway, time and distance, I'll worry about speed later.
Some of my friends ran in the Tough Mudder race this past weekend, and at least one of them thought I should sign up. And along the same lines there is the Fall Series here in Colorado Springs. The more I think of those though, the more I think that I have no interest in incorporating obstacles in my running, I just want to run, I am not even all that interested in running up any big hills to be honest. So for now I will stick to my distance runs, and just make sure I complete the races I run in, and save the obstacles for another time.
I fell back into my bad habits on Friday, knowing I wasn't going home for dinner I still had a junk food lunch, then an OK dinner but had the urge to top that with a desert. Not the best way to start the weekend. I just need to be aware of those things and control those urges better next time. In the long run no harm no foul, just need to avoid letting it become a habit.
Had a good weekend overall as far as fitness. Splurged a little too much food wise on Friday, but otherwise did well. Had some good workouts, no recurrence of the pain.
Sunday's Run
Held to my goal of running, but staying on the flats, and not pushing the speed. Which kept my hamstring under control. I think that by stopping right when the pain hit, and then medicating it, and keeping as stretched out as possible I was able to avoid letting the pain get worse. Which was the first part, and then held to the overall strategy of still running but not pushing for speed so much as time. And that really is my goal anyway, time and distance, I'll worry about speed later.
Some of my friends ran in the Tough Mudder race this past weekend, and at least one of them thought I should sign up. And along the same lines there is the Fall Series here in Colorado Springs. The more I think of those though, the more I think that I have no interest in incorporating obstacles in my running, I just want to run, I am not even all that interested in running up any big hills to be honest. So for now I will stick to my distance runs, and just make sure I complete the races I run in, and save the obstacles for another time.
I fell back into my bad habits on Friday, knowing I wasn't going home for dinner I still had a junk food lunch, then an OK dinner but had the urge to top that with a desert. Not the best way to start the weekend. I just need to be aware of those things and control those urges better next time. In the long run no harm no foul, just need to avoid letting it become a habit.
Thursday, June 23, 2011
Good news & bad news from today's run
Dear James, Daniel and Emily,
Today's Run
If you look at that link you will see I was doing great, I had just passed 3 miles, and had hit a nice open, slightly downhill stretch for my speed zone, when my left hamstring tightened up. Since it had been sore on Tuesday I realized that the smart thing would be to stop, walk home and then rub it out. Being I am a smart guy, I did the smart thing.
Here's the good news:
I did a little research, found a link with some good information, and it appears that I can keep running, but have to take it slow and easy, and ice it down when I get done. Here's what it says:
The bad news:
I think it is pretty clear what caused all of this, all of that kick ball, especially on Saturday, because so much of what I was doing was straight sprinting from a dead stop, and very inconsistent, plus all the kicking, which is something my body is not used to. Also trying to add some hills back into my routes probably made things worse.
My plan:
At this point I plan to play our kick ball game with the BV folks tonight. Assuming my leg doesn't tighten up too much during the day. I just need to play as much infield as possible, and not try to sprint when running the bases. I think I can do that. Then make sure I stretch the next couple of days when I get up, and then take it easy on my weekend runs. Of course I will play it smart, if I am running and it really tightens up I will stop running, and if it gets too bad I will see the doctor to make sure there isn't a tear (but I don't think that's the case.)
Today's Run
If you look at that link you will see I was doing great, I had just passed 3 miles, and had hit a nice open, slightly downhill stretch for my speed zone, when my left hamstring tightened up. Since it had been sore on Tuesday I realized that the smart thing would be to stop, walk home and then rub it out. Being I am a smart guy, I did the smart thing.
Here's the good news:
I did a little research, found a link with some good information, and it appears that I can keep running, but have to take it slow and easy, and ice it down when I get done. Here's what it says:
For immediate relief, ice your hamstring right after running. You may either use a commercially available cold pack or simply put a wet towel in the freezer before you go out for your run. Wrap the pack around your leg for fifteen minutes. Also, take an anti-inflammatory like ibuprofen or aspirin with meals, but never before running, to bring down the swelling.That's the good news, this shouldn't slow down my training much, I just need to be smart about where I run and train.
The good news is that you can keep running. In fact, it's part of your treatment to help gradually stretch and extend your hamstring. Just take it easy, using short steps that don't require you to extend your legs too much.
The bad news:
I think it is pretty clear what caused all of this, all of that kick ball, especially on Saturday, because so much of what I was doing was straight sprinting from a dead stop, and very inconsistent, plus all the kicking, which is something my body is not used to. Also trying to add some hills back into my routes probably made things worse.
My plan:
At this point I plan to play our kick ball game with the BV folks tonight. Assuming my leg doesn't tighten up too much during the day. I just need to play as much infield as possible, and not try to sprint when running the bases. I think I can do that. Then make sure I stretch the next couple of days when I get up, and then take it easy on my weekend runs. Of course I will play it smart, if I am running and it really tightens up I will stop running, and if it gets too bad I will see the doctor to make sure there isn't a tear (but I don't think that's the case.)
Tuesday, June 21, 2011
Fighting through some new stiffness on the way to more #Fitwinning
Dear James, Daniel and Emily,
Today's Workout
I was still stiff yesterday from all the running around, and actually felt it some this morning when I got up. But I fought through it (although my hamstring is still a little tender, I will have to monitor it). Did a comfortable 4 miles today.
Came across a new book yesterday on my Kindle, the Hotel Room workout. And found some good stuff that I think I can use for my off day workouts. The big thing about those, other than not wanting to push myself on the running, is that I need to find some things I can do in the house in the mornings, I cannot just go to the gym.
But after looking at those workouts here's a general plan:
1. Stretch
2. Push ups
3. Crunches
4. Plank
5. Squats
I think that is a good mix that should cover most of the areas I want to improve, and not tax anything that I need for running.
Today's Workout
I was still stiff yesterday from all the running around, and actually felt it some this morning when I got up. But I fought through it (although my hamstring is still a little tender, I will have to monitor it). Did a comfortable 4 miles today.
Came across a new book yesterday on my Kindle, the Hotel Room workout. And found some good stuff that I think I can use for my off day workouts. The big thing about those, other than not wanting to push myself on the running, is that I need to find some things I can do in the house in the mornings, I cannot just go to the gym.
But after looking at those workouts here's a general plan:
1. Stretch
2. Push ups
3. Crunches
4. Plank
5. Squats
I think that is a good mix that should cover most of the areas I want to improve, and not tax anything that I need for running.
Monday, June 20, 2011
Finding my way back to #fitwinning slowly but surely
Dear James, Daniel and Emily,
After a week back I am feeling good physically, already dropped a couple of my vacation pounds. Which is good. And I may have unwittingly stumbled upon a new eating strategy that I had actually done at one time but was skipping: the mid morning snack. But I am fighting the doldrums for my non-running day workouts.
Eating wise this weekend actually went very well. I kept myself occupied and busy later in the day so I was able to make dinner either a snack or nothing at all, after having a large lunch. Which was all to the good. One of my big downfalls on the weekend has always been that big dinner. I just need to try to break that habit, and make dinners either a snack or eat light. I did my Saturday run, strong run, and then played kick ball for a couple of hours with the family. Which involved lots of running around chasing long kicks from the teenagers, so I ended up pretty exhausted. So Sunday I skipped my run, figured it all balanced out.
Last week I had something happen which normally disrupts my efforts: I had a little cash for the vending machines at work. Which allowed me to get some snacks in the mornings, which I normally don't do. Not the healthiest snacks mind you. Well as the week wore on I started thinking about how I felt better at lunch, and not as famished, and realized that the snack was helping me appetite wise. And the results were positive as I ended up dropping 2 pounds over the week. And in retrospect it was really a no brainer, I normally eat breakfast around 6:30 so I was expecting my body to make it 5-6 hours without any food, no wonder I was always hungry at lunch! So I will make sure to start packing a little snack for my mornings this week (healthier than something from the vending machine).
I am back to a frustration point: what to do on the days I don't run. I can't run every day, not at this point. But I am bored/tired of the push ups on their own, and still nervous about the sit ups. Which leaves me wondering what to do in the off days. One option I might try this week is just getting out for a walk, ideally with Spotty. Either in the morning or in the evening, depending on weather and my schedule. This is all tinkering at this point, I want to remain active every day, but want to avoid wiping myself out or get bored with doing the same thing every day.
After a week back I am feeling good physically, already dropped a couple of my vacation pounds. Which is good. And I may have unwittingly stumbled upon a new eating strategy that I had actually done at one time but was skipping: the mid morning snack. But I am fighting the doldrums for my non-running day workouts.
Eating wise this weekend actually went very well. I kept myself occupied and busy later in the day so I was able to make dinner either a snack or nothing at all, after having a large lunch. Which was all to the good. One of my big downfalls on the weekend has always been that big dinner. I just need to try to break that habit, and make dinners either a snack or eat light. I did my Saturday run, strong run, and then played kick ball for a couple of hours with the family. Which involved lots of running around chasing long kicks from the teenagers, so I ended up pretty exhausted. So Sunday I skipped my run, figured it all balanced out.
Last week I had something happen which normally disrupts my efforts: I had a little cash for the vending machines at work. Which allowed me to get some snacks in the mornings, which I normally don't do. Not the healthiest snacks mind you. Well as the week wore on I started thinking about how I felt better at lunch, and not as famished, and realized that the snack was helping me appetite wise. And the results were positive as I ended up dropping 2 pounds over the week. And in retrospect it was really a no brainer, I normally eat breakfast around 6:30 so I was expecting my body to make it 5-6 hours without any food, no wonder I was always hungry at lunch! So I will make sure to start packing a little snack for my mornings this week (healthier than something from the vending machine).
I am back to a frustration point: what to do on the days I don't run. I can't run every day, not at this point. But I am bored/tired of the push ups on their own, and still nervous about the sit ups. Which leaves me wondering what to do in the off days. One option I might try this week is just getting out for a walk, ideally with Spotty. Either in the morning or in the evening, depending on weather and my schedule. This is all tinkering at this point, I want to remain active every day, but want to avoid wiping myself out or get bored with doing the same thing every day.
Thursday, June 16, 2011
Got my ass kicked by today's run, but as always feel better for having done it.
Dear James, Daniel and Emily
Today's workout
5.5 miles was by far the longest I have run in a while, since before I went into the hospital. And I could barely even try to increase my speed when the trainer asked me to. But it was all well worth it. I felt so good once I was walking back to the house, when 'Give It Away' by the Red Hot Chili Peppers came on I was feeling fine, even strutting a little as I walked up to the house!
Of course I might have ran a little better had we not played kick ball last night. One of James' soccer coaches has taken it upon himself to organize some friendly family kickball games and invited us last night. It was a fun time, mixed with kids (mostly grade school, kids James goes to school with) and a few adults. Not super competitive, but I did get some chances to run, so that might have affected me a tiny bit this morning.
One of the surprising things about the game last night was how well James played. He was catching balls in the air, chasing down kids on the run. One of the things I wasn't prepared for as a parent was having a budding little jock for a son! The biggest thing I can do for that is to keep him playing, and make sure it is just that: play, that it doesn't become a chore.
Today's workout
5.5 miles was by far the longest I have run in a while, since before I went into the hospital. And I could barely even try to increase my speed when the trainer asked me to. But it was all well worth it. I felt so good once I was walking back to the house, when 'Give It Away' by the Red Hot Chili Peppers came on I was feeling fine, even strutting a little as I walked up to the house!
Of course I might have ran a little better had we not played kick ball last night. One of James' soccer coaches has taken it upon himself to organize some friendly family kickball games and invited us last night. It was a fun time, mixed with kids (mostly grade school, kids James goes to school with) and a few adults. Not super competitive, but I did get some chances to run, so that might have affected me a tiny bit this morning.
One of the surprising things about the game last night was how well James played. He was catching balls in the air, chasing down kids on the run. One of the things I wasn't prepared for as a parent was having a budding little jock for a son! The biggest thing I can do for that is to keep him playing, and make sure it is just that: play, that it doesn't become a chore.
Monday, June 13, 2011
Realizations and Revelations: lessons from my vacation
Dear James, Daniel and Emily,
Back from vacation today, although we got back home Friday night. As it turned out I didn't get in any official workouts the entire week, until my run yesterday (Sunday) morning. But I did get in some exercise, strolling around a very big mall and Sea World 2 of the days, and got in a lot of swimming with the kids, which also included some good breath control. On the flip side I didn't over eat the way I expected I might (Kim's family does not entertain the way mine does).
But all of the above is just fine with me, because I feel good, and I feel really good physically, mainly due to 2 things.
1. I realized as we were trekking out of Sea World, that 2 to 3 years ago if you had asked me to spend a day walking around a theme park, including wrestling with a wave pool, and riding some rides, all in 90+ degree temperatures I would have been simply drained and exhausted at the end of the day. Instead I was energized enough to throw in another hour of horse play in the pool with the kids. That realization was big, to see and feel the real bonuses of everything I have done as far as weight loss and fitness.
2. I did put on a couple of pounds over the course of the week (mostly due to all the time spent sitting in the car and the day of fast food at the end of the week I am sure). But I did not have any troubles with digestion, everuthing worked just like it normally does. Leading to a personal revelation: I need to make my main dietary focus on eating right, rather than on simply eating less. Make sure I eat small meals, spread out my eating, get plenty of fiber. If I can just do that, along with returning to my exercise regime I should be good, and continue feeling better.
3. Missing the regular training did make me feel a little more sluggish, at least until I did something physical. I found that I felt more energetic after I got in some exercise than I did before. Which just reinforces what I have been hearing all these years, and makes me want to keep up with my morning workout regime.
Back from vacation today, although we got back home Friday night. As it turned out I didn't get in any official workouts the entire week, until my run yesterday (Sunday) morning. But I did get in some exercise, strolling around a very big mall and Sea World 2 of the days, and got in a lot of swimming with the kids, which also included some good breath control. On the flip side I didn't over eat the way I expected I might (Kim's family does not entertain the way mine does).
But all of the above is just fine with me, because I feel good, and I feel really good physically, mainly due to 2 things.
1. I realized as we were trekking out of Sea World, that 2 to 3 years ago if you had asked me to spend a day walking around a theme park, including wrestling with a wave pool, and riding some rides, all in 90+ degree temperatures I would have been simply drained and exhausted at the end of the day. Instead I was energized enough to throw in another hour of horse play in the pool with the kids. That realization was big, to see and feel the real bonuses of everything I have done as far as weight loss and fitness.
2. I did put on a couple of pounds over the course of the week (mostly due to all the time spent sitting in the car and the day of fast food at the end of the week I am sure). But I did not have any troubles with digestion, everuthing worked just like it normally does. Leading to a personal revelation: I need to make my main dietary focus on eating right, rather than on simply eating less. Make sure I eat small meals, spread out my eating, get plenty of fiber. If I can just do that, along with returning to my exercise regime I should be good, and continue feeling better.
3. Missing the regular training did make me feel a little more sluggish, at least until I did something physical. I found that I felt more energetic after I got in some exercise than I did before. Which just reinforces what I have been hearing all these years, and makes me want to keep up with my morning workout regime.
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