Guess I will be forced to taper earlier than I planned #running

Dear James, Daniel and Emily

Today's Run/walk

Note the added /walk portion of the link today. Friday I felt some soreness in my calf, but I thought it would go away with some rest and stretching. Saturday I went on a hike with Danny & the scouts, it wasn't overly strenuous, although there was some climbing, which stretched my leg, but it didn't feel bad afterward. Having done 3 miles then I decided to skip my normal short Sunday run.

But I got up today feeling ready to really go for it. There were a couple of twinges, but I was working through it, until about the 3 mile point, when my leg let me know that in no uncertain terms it was time to stop. I tried walking through it, but trying to get back up to a jog was still too much, so I walked back home. Not really pleased about that, but it was the smart thing to do.

So I think the smart thing to do is to take the rest of the week off from running. Focus on stretching each morning and night before bed. And otherwise take it easy, so I can run my race on Saturday. It doesn't feel like anything is real damaged, just aggravated and sore, maybe a pull. So the smart thing to do is rest. Try to do some heat/cold treatments tonight as well.

Surprised myself a little this morning #running, and -9 now

Dear James, Daniel and Emily

Today's Run

I knew that I was piling up the miles this week. So my initial focus was to just get through this tempo run. When the timer clicked over and informed me that I had to maintain the top zone for 15 minutes I admit to thinking: 'there is just no way!' But I just kept going, and powered through it, for a really good run. Maybe powered a little too hard as one of my calves is unusually sore, but I think I can just work it out with some stretching and sportscreme tonight, no long term damage done. That is the thing about these tempo runs, I almost never feel like I can hold onto the desired pace, and yet my body tells me sure you can. That's a wonderful feeling, because it means that my body is getting stronger.

This hasn't been the best of weeks eating wise. Drinking way too much diet soda especially. Need to focus on getting that habit under control over the weekend. Because that is when I seem to slip the most, and then it just drags into the week. So after all of that imagine my surprise and joy to see the number go down! Down 9 pounds now, almost to the double digits! Keeping to the spirit of the majority of the Skinny Rules is doing the trick. I just need to get back into following more of them consistently. It should help if we plan our menu for next week better (and Kim should be over her cold as well.)

The refuge of running helps me again #running

Dear James, Daniel and Emily,

Today's Run

Another day when I had to struggle a little with getting moving. After that I had to mentally struggle with forcing myself to run my hill route, instead of taking it easier. But I pushed myself to run the hill, and feel so much better for having done so!

What is funny is that at one time the running was a chance to think through certain subjects, really focus. But lately they have become more of a time to turn off that part of my brain, and just focus on the run. Pay attention to what is around me, and my pace and form. Become more attuned to what I am doing rather than pondering big (and not so big) questions.

And this has become a good thing. I realized this week that ever since we got back from vacation life has just been non-stop chaos. The first week we had the fire. Followed the next week by the July 4th holiday. Then, even though work was somewhat settled, the kids schedules were not. And that has had an insidious effect, making the mornings more difficult. So, I need that quiet, meditative time more than ever, to get ready for the hassles that appear each morning. I am very ready for school to start up again so the kids and our schedule can return to normal.

A good weekend of running, even if it was fueled by junk food #running #racerecap

Dear James, Daniel and Emily

Today's Run

Tried a different route today. I had planned it out, but hadn't quite realized how much of a climb it was. So I didn't get to the goal of 9 miles. But that's okay, because those 8 miles I did were a much harder workout than my impending 10 mile race will be. Not that I don't want to get to 9 miles plus next week, I am definitely going to try for that. But I am going to going to follow the same route. For 2 reasons: the hill, while hard, is a real good workout. And it was an absolutely gorgeous run, seeing the sunrise over the Garden of the Gods, well worth the effort.

Race

Speaking of racing. I was real happy with the race, I put in a great effort. Ran so hard that I had a couple of time that I felt I might lose my cookies. But I made it without slacking too much. And was real happy with that pace. It turns out that I actually was a little slower than last years race, about 30 seconds difference. But I am also carrying at least 10 pounds more, the results of poor eating over the past year. So that meant I probably ran harder this year than last, just to keep close to the same pace. That was a good lesson. But it was a good time and I felt real good about it, ready to move on to the next one.

Good hill run today, feeling ready for race on Saturday #running

Dear James, Daniel and Emily

Today's Run

The hill was a struggle today, but I did it. One of the good things about this route is not just the climb, which has some pretty steep parts. But it is also has some steep downhills, which also help build up the leg strength, because it takes some power to keep a steady pace and not lose control when running down a hill.

So now 2 days off to rest & recover for the race on Saturday morning. I am pretty excited to run a race again. I have no illusions about where I will place. It is just fun to do that once in a while, to get out there with a big group. Even though running is a personal thing for me it is nice to occasionally share it.

Diet thoughts

Mentally getting ready for a likely plateau. I am about due for one, that first 8 pounds was easy, but I would be a little surprised if I don't hit a plateau.

I am doing one thing a little different this time regarding my weight loss. Before, using the handy iPhone App LoseIt I tracked all of my calories, including my calorie burn from my runs. Which was great when my body was still getting used to regular exercise. But now that my body is attuned to that regular burn that matters less. So I have decided to focus on keeping track of just my intake. and keeping that at the ideal rate. Then whatever burn I get from my running is just gravy as it were, going strictly to helping reduce weight. And let the Skinny Rules do their part. And so far that has been the difference. And Kim is beginning to notice a difference as well.

Another Monday, another long run milestone! #Running

Dear James, Daniel and Emily

Today's Run

You know there are a lot of times that I question why I run, and if I will just keep on running indefinitely. Then there are days like today. I struggled to get moving, a little tired. But things just started falling into place. My pacing was really good, best for a long run in a while. And I felt really pretty good. 

The end result was I had my best long run in quite a while. I broke 8 miles, which was really my goal. And while my feet are still adjusting to the longer runs in the minimal shoes they survived. 

I am feeling much better about where I am at. This will be a modified training week. Skipping my Friday and Sunday runs because I am running a 10K race on Saturday morning. I am really looking forward to that. I hope to improve on my time from last year.

Another week down, -8, and testing #TheSkinnyRules

Dear James, Daniel and Emily

Today's Run

I expected today to be a little tougher. Last night we went to a party, and I did a fair amount of swimming, certainly far more than I normally do, and it wiped me out. So my legs were sore this morning. It was a good thing I had a little more time to hit my stride, get the legs loosened up. But I hit my stride, and by the end, I didn't even realize I had run as far as I did. 

More success from The Skinny Rules. And a big test last night. As I said we got a last minute invite to a pool party. Since it was last minute we didn't really have the time to change up our dinner plans. So we had dinner before we went. Which meant I was done for the night as far as eating. So of course there was food at the party, good food, and cookies! But I held strong, stuck to the plan. Which wasn't easy. But you know, seeing a number of people that are roughly the same age group in their swim suits is nothing but a motivator to be honest. Not that anyone looked bad, but if I when get myself where I want to be I will feel far more comfortable in that sort of setting.

Already feeling the positive effects of the new training schedule and #TheSkinnyRules

Dear James, Daniel and Emily

Today's Run

Followed the route that I took by accident last week. A good portion of it involves uphill, with a couple of good hills, followed by a good, relatively steep downhill. That's part of the new plan I have: Mondays are long run, Wednesdays are hills, Fridays are tempo, Sundays are easy recovery runs.

And that is working out real well so far. The hills are getting easier, and the long runs are getting longer. Which should put me in good stead for the races I plan to run. I have a 10K in a week and a half. And then a 10 mile race 2 weeks later. Then about a month to the Half Marathon. All of that should stack up neatly as far as being prepped for the Half.

As far as the Skinny Rules I am beginning to slowly notice how my tastes are slowly adapting to less hyper flavors, and beginning to enjoy more subtle flavors. It is a welcome change. And it makes the eating of things like plain Greek Yogurt and oatmeal a little easier.

Nothing like starting a week with the long run, also -6.5

Dear James, Daniel and Emily

Today's Run

Much stronger this week, probably could have pushed it to an even 8 miles, but trying to keep myself at the training pace. Since my goal is still that half marathon over labor day I need to keep my eyes on that. But it still felt good to feel that strong today, it shows that my strength is returning/building at the correct pace. 

Went shopping yesterday, picking up more of the right foods for the Skinny Rules. We are having to keep tweaking the menus. Poor Kim has some problems with eggs, just cannot eat regular ones, and while she can eat egg beaters she still cannot eat them very much. So she is just going to have to eat some cereal, because there are not enough other breakfast options for her. But it's okay, it's all tweaking. And so long as it all works, and the weight is going down then we are good with it.

And we are starting to feel the effects of the change, foods that we used to eat are starting to become less appetizing, and in some cases we just cannot eat as much as we used to. Which is really the biggest part of this, it is a life style change. Both of us are generally healthy, and between my running and her physical job we get the proper amount of exercise. We just had to change our diets.

Taking the weekend easy: recovery & relaxing

Dear James, Daniel and Emily

Today's Run

Today is a rare Sunday post, to celebrate a rare Sunday with nothing on the agenda. Took a relaxing, short 5K run. Now just relaxing, watching the Wimbledon final, while the boys play and Emily plays with her dolls. Focusing on not overdoing it physically. Spent some time yesterday doing yard work, but it was mainly just cleanup, nothing overly strenuous. 

Also, made it through a little cheat time and a family gathering without straying too far from the Skinny Rules. Which I was a little concerned about, but we made it. I wasn't perfect, but that's okay. 

This afternoon we will start kind of a renewal of following the program. We had a good couple of weeks, and learned a lot. But now is the time for us to really buckle down. But we also know more, what we should do, what we can do, what a difference it makes. And we can make a more educated menu and shopping trip. So I am looking forward to continuing our Skinny Rules journey.

Tired, frustrated, stressed? time for a run! Plus more #TheSkinnyRules talk

Dear James, Daniel and Emily

Today's Run

It's been a long couple of weeks after getting back from vacation. Trying to stick to the new diet. Hot nights making it hard to sleep. Irregular schedule. All of those are stressors that have been at work, and they all combined last night to make for a bad nights sleep. So I turned to my morning run with glee, happy for the time alone, and a chance to just run. It helped to a large extent. I am still tired, and mildly stressed, but I am better able to face the day after the run.

Skinny Rules

Time to talk more in detail about this new life style. Just trying to put the lessons I learned into my own words. One of the biggest is I have to retrain my taste buds. So much of what we eat here in America is not right. It is bland, processed food that in turn is over salted or over sweetened to give it some flavor. This leads to what Bob Harper calls hyper flavor. And when you eat food like that your body craves more, instead of just being satisfied.

If you eat food that is naturally sweet, like fresh fruit, your taste buds are going to be more in tune with the rest of your body when it says that it has had enough. That's an example but the same goes for meals that would normally be heavily salted: fast food in general, french fries, most restaurant prepared meat.

The funny thing is deep down I knew some of this. One of my earliest lessons in eating steak was to never season it after it was cooked, and damn sure don't use steak sauce. Learn to appreciate the flavor of the meat. Well this counts for most things you can cook at home.

So the 2 rules that cover this are dropping the sweets (including the artificial sweeteners), and reducing sodium intake. The sodium is easier so long as I don't eat out. The sweets is not as easy, at least as far as the intake of my diet soda's. I am stepping that intake down, replacing with unsweetened sun tea. And hope to finish that transition this weekend.

Slow & Steady won the race for the day, and #theskinnyrules is working out

Dear James, Daniel and Emily,

Today's Run

I knew today was going to be hard. Since I made the decision to move my long runs to Monday's I was kind of dreading the  first real long one. Last Monday was a throw away: just back from vacation, little to no sleep, smoky etc. But today none of those were present, I even made a special point of going to bed early last night so I could get up early. Even so, I made myself slow down to begin with, kept it real slow and steady, I wanted to hit that hour and a half mark, which I almost did. This was a point I noticed a while back in Runners World, if it's not a race, and the goal is distance and long times, why rush it? So that's what I did, allowing myself to even walk some once I hit the 4 mile mark. And I feel really good about it as a result, I was wiped out when I got home, but it felt good.

Now that I am making a more concerted effort to get to that half marathon I am trying to get back into the stretching habit. One of the reasons I fell out of it was time. But also I couldn't lay down on the floor without both dogs jumping all over me. But now that we are down to 1 dog, who is better at respecting personal space that is less of an issue.

Skinny Rules

I bought the book a month ago, and Kim & I have made it through most of it. And starting last week we were trying our best to adhere to most of the rules, and the spirit if not letter of every rule. It has been hard, it calls for some real changes in habits. Kim especially was having a real hard time by Thursday, and was ready to just give it up. But all it took was that first weigh in, where she saw real progress to reaffirm her commitment. And I saw the same thing on Friday and today. It may seem like cheating to weigh in after I run, but I feel that so long as I make that my consistent day and time to do it I am not cheating.

I really think there are some really important things in this book that we can all take to heart, regardless of your weight situation. I will get into those as we progress.