Just going to have to suck it up

Dear James, Daniel and Emily,

Today's realization is that I cannot continue to solely focus on my running for exercise, not if I want to get back to losing weight. The running is great, and I am getting stronger as a runner every week. But it cannot be my sole focus for exercise. Just a fact that I have to accept and move forward with.

So tommorrow morning it will be back to the sit ups and push ups before my run, and then continue to do so next week. I think part of it is also a matter of getting my bed time schedule back under control. I cannot get up at 5 if I am going to bed around 10, that's a fact. So I have to exercise a little more control over my bed times, since mornings are my exercise time.

So I know what I have to do, just have to do it.

Feeling confident about the 5 mile race for the first time

Dear James, Daniel and Emily

Today's Run

While I have generally felt that I could complete the 5 mile run I have been nervous about how I would do, and could I keep running instead of walking when faced with those hills. It's just one of those things, when you have as many self confidence issues as I have and been as inactive as long as I was any time you put yourself out there for a challenge you get nervous.

But today's run: 52 minutes with 4 high speed intervals, proved something to me. When I hit the 5 mile mark in 46 minutes that was when I knew that I had the strength to tackle those hills for 5 miles. I don't expect to do it in 46 minutes, but if I have the strength to do that, keep up with those intervals and not collapse, or slow down, then I can keep up a good running pace even when dealing with hills. I won't and don't expect to set any course records, but if I finish without slowing to a walk once I will be happy and satisfied.

Really strong run this morning helps clear the head

Dear James, Daniel and Emily,

Today's run

I resolved today to try and push just my speed today, instead of pushing the hills. And I succeeded, finishing 4 miles under 39 minutes! I have been so focused on the hills, but after my run on Sunday when I did the same thing unconsciously I thought I would repeat today. Then Thursday I do the fartleks, making my midweek runs all about increasing the endurance by building cardio. This should help me get over those hills during the race, even if I am running at a slower pace.

Today James announced that he wants to be one of those trainers on The Biggest Loser when he grows up. Which tells me that all of the work I am doing is rubbing off on him to some extent. I told him that being a trainer is certainly a worthwhile career. But that there is a lot more to it than it looks, there's a lot of knowledge and science involved. He didn't seem dismayed at the prospect. I think that maybe once summer hits I might alter my schedule up so that James can accompany me on at least one of my runs a week, that's just a logistics issue.

Felt like a successful weekend, despite circumstances

Dear James, Daniel and Emily,

I got up Saturday morning, and got myself to stretch. I am just focusing on that for the next couple of weeks, in restoring my habits, got to take it 1 step so first get back to the stretching, and possibly some later day walks. Then went down to the Y and did my customary 5K on the treadmill. The rest of the day was busy, but I managed to keep my appetite under control and not eat too much junk.

Sunday was a challenge, just as I knew it would be, but not for the reasons I expected (or at least there was 1 more reason). Since we didn't sleep too well Saturday night due to Emily catching something that resulted in her ending up in our bed Sunday morning was a little harder to get going. So between that and the Easter egg hunt I didn't get started on my run until around 8:30. So I just did a relaxed free run:

Sunday's run

Which was still 3.8 miles, at my normal ~10 minute pace. So it wasn't bad, just not what I would have liked. The rest of the day I was pretty disciplined, despite lots of good food and options to overeat. That wasn't reflected on the scale necessarily this morning, but I felt good about it. I've got to remain focused on the race for now, and then work on re-establishing my non-running exercise after that, just to keep my head straight.

Weekend plan and some success

Dear James, Daniel and Emily,

I think, although this could change, but I think I can resume my Saturday morning strength training then trip to the Y for treadmill run this weekend. I don't foresee any reason not to be able to do that. Sunday will be tricky, because I can't leave too early because the kids will undoubtedly wake up early and want to search for Easter eggs and I want to be there for that (plus Kim would not like it if I left that up to her.) But if I wait too late then I start interfering with getting ready for the rest of the Easter festivities. Since I have a long run planned again this week that makes the timing a little difficult.

Changing back on my calorie intake has already helped, so I will stick to that for now. It just takes a little more willpower. I just have to remind myself that in order to rebuild some habits it is best to stick with the skills I learned from Zen Habits, take 1 bad habit at a time to break. So in this case I just need to start with the evening snacking, then I can start to changing some of my day time habits.

Sometimes I get to eat the bear! Or how I shrugged off yesterday's frustration

Dear James, Daniel and Emily,

Today's run

Had a great, very strong run. My little training app MiCoach grades me on these runs based on pacing etc. And today's run was fartleks, or sprint intervals for a more descriptive term. The idea is to match the pacing of the trainer, well my grade was low, but not because I was running too slow, it was because I was running too fast, I held to the timing, just was running faster. So I guess I can live with a bad 'grade' when it comes from running too fast.

And I needed that run after yesterday's tension and frustration kind of boiled over, leading me into the path of temptation, where I succumbed and bought a second breakfast of tasty greasy Chick Fil A. And ended up beating myself up for it the rest of the day. Nothing like shrugging off a bad day like that and pushing forward with a real strong run. I actually hit 3 miles at the 25 minute mark! I'm still not sure how I am going to resume my regular non-running workouts, but for now I will take the joy and vigor from a strong workout and what it does for my mental outlook.

Sometimes the Bear eats you, plus a new goal

Dear James, Daniel and Emily,

Confession time: I skipped like my last 2 weeks worth of weight training. Did the Nike training session last week once but otherwise I just haven't been up to the mental challenge of getting myself out of bed for that training. Not sure what the mental block is right now. It isn't affecting my running, the only run I skipped was due to lack of sleep. Just have to admit it, and then find a way to get back into that groove, hopefully this weekend.

On the positive side I found something yesterday that will work simultaneously as a goal, and birthday present of sorts:

Denver Rock'n'Roll Marathon and Half Marathon

This is right up the alley of my present training, which is focused on getting to that half marathon distance. And the timing is right, I should be close to the peak of that training at that time. In addition the date: October 9th, 2 days after my 45th birthday! Talk about a sign that this is the race for me! What better way to celebrate that birthday than to run in a half marathon? I haven't signed up for sure yet, but I can't think of any reason not to. And who knows, maybe next year if the timing is similar I might do the full marathon?

Gorgeous run this morning, followed by important realization

Dear James, Daniel and Emily,

Today's run

Gorgeous run today, the full moon was bright, and shining through the clouds. Peeking in and out as the run progressed. We had a real good rain last night, so the air was fresh and had that wonderful just rained smell to it. The air crisp, but no biting wind to accompany it. Just a great morning for running.

I had a real strong 4 mile run, felt that I could have easily gone on if I wanted. I can definitely feel myself getting stronger, able to run faster on the short runs and run longer on the long runs. The plan is definitely coming together!

Diet realization

A couple of weeks back I made a change to a higher caloric intake, based on my higher calorie burn. Thinking that might help me crack my plateau, that my body was suffering from starvation mode. Well after a couple of weeks I think that I was wrong. Or that I let myself go too far. Either way I will be re instituting the lower calorie regimen, but not until next week (too much good food to eat this weekend with Easter and all.)

Active weekend, pushed to longest run, but still working out eating habits

Dear James, Daniel and Emily,

Saturday

Did not do my strength training, opted to sleep in with Kim instead. But pushed to a good neighborhood run instead of heading to the Y. Should resume that next week as normal scheduling returns. But I did a decent job of keeping my eating under control despite numerous temptations (birthday cake, being home in the evening without Kim etc.)

Sunday

Sunday's Run

That was my first honest 6 mile run, really only slowed to s walk maybe once until I hit the very end or after that mark. Did that despite changing up my route to include 3 good neighborhood hills. Timing prevented me from heading to the Garden for my runs, I'm just gonna have to wait for a good test until the week before the race, because I'm not going to try and do that on Easter morning. But I think that I am close to being as ready as possible for the race. I am managing 5 miles without much trouble at this point.

Sunday afternoon we worked in the yard, cleaning up the front. Raking leaves, dead grass, tree limbs, rocks, animal crap etc. Then loading it in bags and carrying them to the dumpster. So that was a good 2.5 hours of hard labor. And while I was a little sore I could probably have kept going at the end when Kim finally called it a day. So I am definitely feeling the benefits of all that hard work as far as stamina is concerned.

Eating habits

This is my newest thing to stay on top of. I am hoping to start making a better and more conscious effort to eat bigger lunches or healthy snacks, and then lighten up my dinners and cut out the evening snacks. Because even with everything I am doing activity wise the pounds are stubbornly refusing to drop. Despite some tinkering with the calorie counts etc. Last night was an example of what I want to avoid. I put in all of that effort and calorie burn, and then blew it with a huge dinner and evening snack. Even though I was still technically below my allowed number for the day I need to be cognizant of the fact that eating all of that and then just sitting still the rest of the night is just not a good recipe, and reality is I probably won't be doing a lot of late night exercise so I just need to get better about the timing of my eating.

Weekend training plan: return to the Y and hit some trails

Dear James, Daniel and Emily,

With no early soccer (and unfortunately no soccer at all due to James' illness) I should be able to resume my normal Saturday schedule: stretching then sit ups and push ups when I get up, then head to the Y a little later for a treadmill run. I don't foresee any reason why I won't be able to do that tomorrow.

Then Sunday I hope to return to the trails in Garden of the Gods for a training run, but my schedule might change that a little. Either way there is no reason I cannot get in a good run that day. I certainly hope so.

I have not had a great week from a fitness perspective. All of these half days with watching James have thrown me off. Not any huge setbacks by any stretch, I just haven't felt as good or energetic. Hopefully a more normal weekend will help me recover my equilibrium there.

How odd is it to beat myself up for 1 missed run?

Dear James, Daniel and Emily

I mean seriously, I didn't run this morning for a couple of reasons, and all I can feel is a niggling little voice asking why didn't I run? How weird is that? It's good, but takes some adjustment when your more used to the voice asking why on earth you are getting up so early to exercise, and what fast food you are having for lunch.

1. So that Nike training workout was a lot harder than I thought, my body is sore a day later which is unusual. Which is good to know that that is more than a viable alternative, maybe something to look at making a regular workout. The thing is, I get bored with the sit ups and push ups, but a workout like this does hit on those same things, and helps in other places. We'll see how it integrates with the running long term.

2. I was up later than usual last night working on the gutters so when the alarm went off this morning I decided to just bag it, and skip my run. I need my rest, especially with my spending all this time with James who is fighting a nasty stomach bug.

I imagine that a few of you are a little confused these days. It used to be simple to keep track of me, I had 1 blog, under various names, but just the one URL. And for a while even I was e-mailing new posts to people when I wrote them. And I even used to just have my posts appear in Facebook as Notes. So it was easy. But I am not one to keep things the same, I cannot resist the urge to tinker. And on top of that the reality is that I write about lots of different things, and not all of my readers care about all of them.

I imagine that a few of you are a little confused these days. It used to be simple to keep track of me, I had 1 blog, under various names, but just the one URL. And for a while even I was e-mailing new posts to people when I wrote them. And I even used to just have my posts appear in Facebook as Notes. So it was easy. But I am not one to keep things the same, I cannot resist the urge to tinker. And on top of that the reality is that I write about lots of different things, and not all of my readers care about all of them.


So I started branching out, first creating a second blog, then dropped that, then branched out to Tumblr. Then in the last month I created a Google Site for the family web page, then resurrected my second blog. Here’s a summary of where I am at now and generally what you can expect at each location:


Family Web Site

https://sites.google.com/site/ruchnewland/

I keep up a blog here that is strictly devoted to family news. I don’t delve into politics, talk about games or sports except for the ones the kids play. There is an option to subscribe to the blog so you can see the updates in a reader form like Google Reader, as well as just receive the updates via e-mail using FeedBurner.



Mike’s World

http://mikesworld-miker.blogspot.com/

This is my training blog. Where I write about my running, and strength training. And occasionally delve into things like nutrition. And last I will use this site for my political posts/rants. There is an option to subscribe to the blog as well so you can see the updates in a reader form like Google Reader, as well as just receive the updates via e-mail using FeedBurner.



FreeRangeGeek

http://freerangegeek.blogspot.com/

This is my blog for things like role playing games, miniatures, movies, television shows, books, and sports. Basically my hobbies and interests outside of physical achievements and politics. Like the others, there is an option to subscribe to the blog as well so you can see the updates in a reader form like Google Reader, as well as just receive the updates via e-mail using FeedBurner.



I have set up Feedburner to update my Twitter (@freerangegeek) and Facebook feeds when I update the later 2 blogs, and use bit.ly to create similar links when I update the Family blog. So you can try to hit 3 different sites, or just watch my Twitter and Facebook feeds, or use the RSS feeds to keep up to date on all 3 sites. I am going to go ahead and post this on all 3 sites (sorry for the duplication) to make sure the message gets out. Thanks for the patience if you do follow, and even more if you don’t and get tired of all the links that you just ignore.

Achievement is it's own reward, so is getting stronger

Dear James, Daniel and Emily,

Today's Run

What struck me today was how effortless these 'short' run days are getting. When I think about how a year ago I couldn't run more than 5 minutes at a stretch, and now I am running 4 miles and feeling like it was an easy run. I know it's taken a lot of hard work to get here, but now that I am here, at this stage, I am hungry for more.

I really want to get back out there and tackle those long runs again, I almost cannot wait for Sunday to come around again. Which tells me that my body and mental strength are really making major strides. That being said I was reminded that I do have to watch myself. I tweaked something yesterday running up the stairs at work, just an unusual soreness. Which I don't notice when I am just walking, but last night after I walked the dog it was a little sore so I iced it down and it has calmed down. But that's my little reminder to stick to my schedule and training plan and not push beyond it. The strength to go longer will come, I know that now, but strength must be built, and if you don't build it right it you can seriously wreck things.

I didn't do all the training I planned, but I discovered joys of trail running

Dear James, Daniel and Emily,

I didn't get in all of the exercise I had planned for the weekend, but it was still an active and productive weekend none the less.

Saturday

My run went as expected, not a real problem, smooth 30 minutes up and down some neighborhood hills. I did my Sit up test, but then ran out of gas when it came time to do my push ups. But that's okay. And this should be the only weekend that I had to rearrange things for soccer, the rest of the season should be smoother.

I did end up playing a fair amount of drive way basketball, got in a lot of jumping and shooting. So that more than offset the push ups for the most part. It felt good to be out there chasing the kids, and not relying as much on my old slow guy bag of tricks (read cheap shots, fouls etc.).

Sunday

Sunday's Run

Was a lot harder than I expected. I went to the Garden of the Gods with the plan of running the race course. But it was very windy, and the wind was blowing directly at me during the first part of the course, so I changed up and ended up running 5+ miles on the trails in the area. So it wasn't my best run from a speed perspective, or distance, but it was a good one regardless.

I think I understand a little better now when some of my friends rave about trail running versus road runs. It was definitely a different experience. I will probably make that a standard for my long runs from here out. The ups & downs and uneven course have to be better for my training. I know I felt that I had definitely worked my legs harder than normal. I just have to hope that the weather cooperates better.

In summary I didn't do everything I planned, but I was still as active as I hoped to be, and in reality I probably got in a better overall series of workouts than I had planned. And I discovered a new joy, and you can't beat that.

Thinking about politics all day, writing about #fitwinning instead

Dear James, Daniel and Emily,

Been reading about the Shutdown and the budget all day long. Started the day with every intention of writing a massive rant about it all, lost focus, then desire, now just can't do it. So I will write about my fitness plans for the weekend instead:

Tonight:

When I get home there is a real likelihood I will spend an hour or 2 moving trash, concrete and various rubbish from our yard into the dumpsters in the lot next door. That's a pretty hefty amount of work. Especially for a Friday which is normally my rest day.

Saturday:

Get up and run first thing in the morning. Instead of the nice and easy level treadmill run I have become accustomed to I will be doing a neighborhood run. And while I could just go to the track and keep it easy I figure that this as good a time as any to start getting in more hill practice, so I will be running a route with a couple of good hills to conquer inside of a 3 mile course. After that I plan to do push ups and sit ups, but if I spend this evening moving trash I might forego that.

Sunday:

Long run day, my goal is to get in a real good long run without the dog to worry about. I am contemplating going over to the Garden of the Gods and running the course that I will be running the race in, just as a test and a challenge, but I might just do my customary long course, that will be decided in the morning. And that will also depend in part on what the plans are for the rest of the day. If we get the trash mostly moved tonight and maybe tomorrow afternoon then I won't have to preserve as much physical energy for a project.

So that's the weekend plan, hopefully not too subject to change or mental garbage or blocks.

Return of the #fartleks! strong pace today.

Dear James, Daniel and Emily

Today's Run

Back to the track for this phase of the training, but I handled it well. Had a great run! Felt good and strong, starting to feel like I might have broken through that mental wall I was running into. Which is good since it is less than a month until my next race, and the first one I will have run over 5K.

Making another adjustment, more toe come, because change is good!

Dear James, Daniel and Emily,

Just found out that James' soccer games are going to be held in a different location this Springs, and also a little earlier than I expected. So my normal Saturday game plan of wake up, do my strength workout, then eat & relax before heading to the Y for the treadmill run is not feasible. After some consideration I have hit upon what I think will be the best solution. The problems being that I can't really run after about 7 since Kim isn't around and I cannot really rely on James to deal with the little ones for things like breakfast, and the kids in general might rebel if we spent all morning and early afternoon out doing things. So my plan is an early run, then weight training after some time to recover. That way we can leave the house at a decent time and I won't have to keep the kids out too long.

My other big adjustment this week is to try upping my caloric intake a tad. The thing is that since I upped the intensity of all of my workouts I am burning more calories in general. While I have been letting myself eat to the net number I am thinking that I might actually have to increase that a little, because that number is based on a less active lifestyle. I will experiment with that this week and see what effect it has on the weight loss.

Also I am contemplating what I want to do for my strength training exercises after I complete the 100 push up and 200 sit up programs. Last night I downloaded a new app which has a large number of exercise programs that should work as a good replacement and be easy enough to follow once I start. It's all about being flexible, open to change, and pushing myself just a little more.

Kim agreed to my plan to stop taking Spotty along on my long runs. We are making plans to get back to doing daily walks with her in the evenings as a replacement since it is warmer and lighter later in the day. I think she (Spotty) will be content with that so long as we keep it up.

Pushed a little harder and as a result got in a great run, cleared some mental cobwebs

Dear James, Daniel and Emily,

Today's Workout

After all the doubt and distractions I was a little nervous about the run today. But I pushed myself to not just run but to not stop running, even if I ended up going a little slower, the goal was to run the entire time, with no walking breaks. And I did it, I refused to let myself slow down.

I think I have let myself get mentally bogged down a little bit lately, and distracted by little things: the dog, water, weather etc. So today I just forced myself to run, not worry about anything else. And gladly I was able to do it. As a result I think I may have to make 1 big change: stop taking the dog with me on my long runs. I need the focus on those longer runs, and while she has been a great companion she can also distract me mentally.

I'll just have to carve out some time in the evenings for some walks with her, and maybe convince Kim & James to step up and take her out some as well. She deserves the exercise, but right now I need a break from her on the runs.

Hitting a wall with running but not with all exercise, odd.

Dear James, Daniel and Emily,

I've been having some difficulties getting past a wall in my running, I can kick out 3 miles, roughly 30-35 minutes, with relative ease. And I was feeling comfortable getting to the 50-60 minute period. But lately I have had a harder time getting that amount of time. It has been far too easy to get distracted on my runs (water, the dog, etc.). Not sure what the solution is, although it may just be a matter of pushing the training a little too hard, need to get back to just 1 long run a week. Which my training plan does call for, so that's good.

What is odd is that I have been able to push myself harder the last couple of weeks with the strength training. Part of that has been switching my sit ups to the Ab Lounger (which feels a bit like cheating, but it does reduce the leg strain I was feeling.) But it's hard to point to just that because I have managed to push past what was formerly a wall with the push ups (no pun intended.) So it's not a full on exercise block, just getting tired of all the long runs I guess.

Starting to question if the GOP is as smart as I was thinking they were

Dear James, Daniel and Emily,

I apologize for another political post, but here it is:

Earlier this week, and actually in general in recent weeks I was thinking that the biggest difference between 2008 and the Great Depression was that the GOP, or more properly the rich power brokers who fund both parties but are more obviously leading the GOP, was doing a masterful job of hiding it's agenda. You couldn't really tell how far reaching and potentially damaging the agenda of the GOP and the Tea Party was to our way of life was. Because there are no massive bread lines, there are no massive 'Hoovervilles', there are no farmers getting their houses bulldozed. There are no obvious symbols of how the rich were doing just fine while the poor were just screwed. There was no massive overreach or signs of serious 'let them eat cake' level arrogance.

But what we are seeing in recent weeks is signs of that facade cracking. You have the Wisconsin battles over collective bargaining, and those protests have gradually spread to other states. And the reason for that is these GOP Governors, elected in 2010, partially by the energy of the Tea Party, are over reaching and fumbling their seeming mandates. Then just today there are a couple of stories that makes you really wonder about the quality of these people who got elected:

1. A Minnesota Republican legislator announces that integration of public schools was a terrible thing.

2. A Montana Republican Legislator questions why DUI laws are needed or necessary.

How do yahoos like this get elected? I'll tell you, when the people have been fooled into thinking that anyone can be a politician, that it's not a serious thing to represent people politically. I really think, although it is probably wishful thinking, that stories like this and the classic over reach of the Governors, are a tipping point. That even the corporate Main Stream Media is going to have trouble hiding the effects of these do nothing, know nothing political morons.