Gut check (almost literally) time, seeking a return of the magic

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.

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.

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!

Today's workout

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. 

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.

Adapting, not quitting, when the air is cold and there is ice & snow on the ground

Dear James, Daniel and Emily,

Today's workout

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.

It was cold, but that's all the more reason to run and be #fitwinning!

Dear James, Daniel and Emily,

Today's workout

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.