Goodbye August...Hello September!!

Last Week...
1 run workout
1 core workout

Now...
332.0 lb (Five straight weeks with a loss!)

This Week...
At least 3 "run" workouts
At least 2 core/weight workouts
Reach first weight goal (330)

In my last post I said I might run Sunday night to hit 15mi for August. Well, I wasn't thinking clearly as today is the last day of August. So, tonight is when I plan on hitting 15mi for August.

While I didn't run yesterday, I did do an intermediate core workout (1 set). This was the first core since having to stop mid-workout. I made it through 1 set without problem, but was sufficiently fatigued to not do a second set. From now on I want to try to do 2 sets each workout.

Now for the interesting (and in some ways, exciting) things going on....

A couple weeks ago I purchased an Omron "Fat Loss Monitor" from Costco. It is a simple handheld device that electronically figures your % body fat and BMI based on it's measurements against your height, weight, etc. I'm trying to figure out how to add a graph to the blog with the info, but in the mean time here are my numbers. Today: 332.0lb 37.9% 46.9BMI This translates to a Lean Body Mass (LBM) of 206lb. It will be interesting to watch these numbers as time goes on but I may need to revise my "goal weight" of 200. If 206 is a true LBM and doesn't decrease, my goal weight may need to be around 220 to maintain a healthy body fat %.


While I ordered it several weeks ago and has been on back order, my "In Training For Disney 2010" shirt finally arrived this weekend. I could have purchased on while at the 2009 Expo but at the time I wasn't sure what I was going to do. Plus, now is the perfect time for it. I got the largest size they had but it is still a little to small. So, it will hang on the wardrobe on my side of the bed until I can wear it. It will be the last thing I see before I go to sleep and the first thing I see when I wake up.

Finally...I think most of us are fans of Biggest Loser is some way. And most you have noticed the contestants wearing something on their arms. Well, that something is the bodybugg® from Apex Fitness (and 24 hour Fitness). Mine arrived by UPS on Friday. I've only had it for 3 days, but I am so looking forward to using it everyday. The main goal behind the actual device is monitoring calories burned. The online Basal Metabolic Rate (BMR) calculators vary from 2500 to 5000 calories per day. Both extremes are ridiculous, so I needed something that gives me something close to actual calories burned. The second half of the bodybugg is the online portion. It is a Java driven application that allows you to upload data from the bodybugg and also has an extensive food log. So, I'm getting both sides of the equation...calories burned and calories consumed. It also provides a daily nutrition plan with the proper amounts (and percentages) of carbs, protein and fat. So, at a glance I can know how many calories I've consumed and my total grams of carbs, protein, fat (total and Saturated), sodium, etc. For instance, I was low on total Fats for Saturday and also could have had a higher percentage of the "good" fats (the unsaturated fats). So, yesterday I added a couple servings of pistachios and ended up with almost the exact number of total fat (69g) while only consuming 16g of saturated fat.

So, In the last week or so I've added a few things that will help me get to where I need to be. All of it serves as motivation, instant feedback and passive accountability.

Till Next Time...KEEP MOVING FORWARD!!!

Finally!!

Yea!!!!! I finally (I think) have the sickness behind me. I'm still not 100% and still have some symptoms, but I'm more than able to workout and tonight that's just what I did.

2.85mi in 55:44

Now to the reality of things. I will not reach my goals this weeks. In fact, I will probably not reach any of my goals for this week. Tonight was my first run of the week and also my first workout (period) of the week. That along with eating that could have been better, means I will probably not reach my first weight goal this week...but I might be close (Jonathan, I've just about caught you!!!).

I'm not going to make a lot of excuses about tonight being the first workout of the week. In fact, I had several opportunities but just didn't get it done. However, between this lingering sickness (that seems to come and go even throughout the day) and an out of town funeral on Wednesday, getting in a workout was a little harder than it could have been. By not getting up in the mornings to work out I put myself in a position where external factors can either make an evening workout seem impossible or down right impossible. This week I let some "distractions" railroad me. It is beyond frustrating when I have my mind set to go do a workout and something comes along that "takes" that time from me.

Now....August is just about over (and to some degree, good riddance). I've currently logged 11.8mi in August. And even though I did 2.85 tonight I might just go again tomorrow and maybe do 3.2 to hit 15. For September, I want to log at least 30 mi. And I probably need to push 40 if not more. As Jeff W commented on my last post..."now is the time to work on consistency". I couldn't agree more. Right now I only have 1 race (a 5k on the 19th) that I'll probably do in September. I'm not against doing more, I just need to find one on the 26th.

Well, that's enough for one post...

Till Next Time...Keep Moving Forward!!!

Is Today The Day?

While I'm not yet quite 100%, I finally feel somewhat normal. At least I have a sense of smell again and can actually taste food.

I realized last night that I didn't list any goals for this week. So, here they are...

At least 3 "run" workouts
At least 2 core/weight workouts
At least 1 "other" (bike, Wii Active, or another run, etc)
Reach first weight goal (330)

Yes, there's not much change, but I almost feel like I'm starting all over again as I come off being sick. While I really want to go full bore and do 3+ strong miles tonight, I need to give my body a chance to talk to me before it fully revolts.

With that said, as I was updating my running log on runningahead.com (which you can see on the right), I realized that so far in August I only have 4 "run" workouts. I've got to pick up the pace. That's why I've upped my goal to at least 3 "run" workouts. I will try for one tonight, Thursday and either Sat or Sun.

Speaking of the right side of the blog. There are several changes that have occurred over the last few weeks. First you will see the last 4 workouts, second you will see my running totals, both powered by Running AHEAD. Next you will see a list of upcoming races, from those that I'm considering to those I'm registered for (Reg=Registered;Prob=Probable;Pos=Possible). I'm currently looking for more 10 and 15k races for November and especially December. And finally on the right side you will see my PhatDisneyGeek Twitter feed.

I want to throw out a huge THANK YOU to all of you. To those from the past that have come back, thank you for not giving up on me when I almost gave up on myself. To those that are new, thank you for taking the time read my rambling and caring about what I'm doing.

Till Next Time...Take Care...Keep Moving Forward!!!

When Will It Ever End!!!

Yep. Yep. I'm STILL sick. While I haven't felt all that bad (even to point of trying to work out), I still have congestion.

In my last post I said that I would try to get a run in that night. Well, the weather made it hard to get anything done that night. But I did try to do a core instead. However, I made it about 3/4 through and just had to stop. I was sweating something fierce and felt like I was absolutely burning up. While I haven't had a fever with this sickness, my temp was up to over 100 even after an hour and after a cold (no hot water) bath. Even yesterday, just helping get some things out of the car my temp spiked again.

I am beyond frustrated (which is actually a good thing)! However, even though I was sick I didn't let my eating get out of control. And while I don't think I should look to actively loose much weight while I'm sick, I am down another 2.5 to 333. Hopefully, this crud will be gone soon and I can get back into the swing of things. Also, I'm looking forward to passing my first weight goal of 330.

By now, most of you know that the Race for the Taste and Tower of Terror races will not be held in 2010. While this probably means that this is the last year ever. Disney has not yet confirmed anything beyond not running in 2010. With that said, I have given some serious thought to doing both of these races and getting the special fall medal. We will be @ WDW the week leading up to the Race for the Taste, but the logistics of doing the race on Sunday with resort checkout and trying to get back home for work on Monday (for the wife, I have Columbus Day off) make it very difficult. And while there is a new 3k option for RftT, I would want to do the 10k to qualify for the fall medal. But, I just don't believe that I could be ready for a 10k at pace requirements (15min/mi) by then. However, I'm still giving some thought to the ToT 13k (18min/mi pace req).

Till Next Time...Keep Moving Forward!!!

Sick And Not Liking It!

Yep, I'm still sick, though I think I'm finally on the mend. But Tuesday and Wednesday were horrible. As I said in my last post I did a run and core workout since the cold started. But, I just didn't have the energy the last two days to do anything. Right now I feel well enough (but still sound terrible) to get a "run" in tonight. It has actually been a nice feeling to be so frustrated about not exercising.

However, aside from being sick, I must say I like my new Intermediate core workout. I'm not doing anything complicated. I'm just going by the DVD included with my GoFit physio/stability ball. Some of the exercises are very difficult to complete the 12 reps because of my current weight. But, at the same time I have a challenge to look forward to every time I do the workout. It also gives me the chance to see progress as I continue to improve on each exercise and also being able to complete 2 whole sets.

Till Next Time...Keep Moving Forward!!!

The Good and the Not So Good.

The not so good... I was one core workout short completing all my goals for the week.
The not so good... I have a nasty head cold
The not so good... Work is absolutely horrible right now

The Good... I'm down 4.5lb for the week to 335.5
The Good... I did 2.24 Sunday night even though the cold had started
The Good... I did a core workout tonight (even though it kicked my butt again)
The Good... I continued the move forward.

Now for this week...

At least 2 "run" workouts
At least 2 core/weight workouts
At least 1 "other" (bike,Wii Active, or another run, etc)

I wish I had a lot to talk about but I'm kinda at a loss for words right now. Work has me so drained and stressed everyday that I'm surprised that I even have the energy to do any workout when I get home. I hope to have a resolution in the next 2-3 weeks, but unfortunately at this point it doesn't look promising. I will say that my exercise is probably the only thing keeping my sane right now.

Till Next Time...Keep Moving Forward!!!

What A Release!

Something that I haven't talked about yet is the amount of stress I'm feeling right now from work. For the last three weeks my whole upper body has been tense. I even have to stop every now and again and make a specific effort to relax. Basically, contract every muscle from the middle of your back through your neck and stay that way for 15 minutes. That's how I've felt the last few weeks.

Some how, I have not developed any tension headaches...yet. However, my workout last night provided such a release. It wasn't anything spectacular (2.33 in 45:00), but it allowed me to relax, get my mind off the problems at work and take that tension and leave in on the pavement.

As for the workout itself...as I said it was nothing spectacular, but it was another workout. If there was one thing that made it different/better, it would be that for the first time, since getting back in the saddle, that I've added some running (13min/mi pace). In the second mile I ran two separate solid 1/8mi segments. With those two, plus another shorter run segment, I ran over 1/4mi in my second mile.

What made it so enjoyable was that on each segment I made myself stop at 1/8mi. I could have run more. The second 1/8mi segment was to finish the mile, but I felt no pain, stiffness or soreness in my shins, calves or legs. I somewhat wonder how far I could have gone. BUT, I have a plan as to how I want to do things, and last night was just a reintroduction of running to my legs and body. I'm taking a gradual approach to how much running I do right now. I want to add more but I have to be careful right now while my weight and conditioning are still where they are. I guess the things that surprised me the most were the lack of pain/soreness, the fact that my heart rate didn't sky rocket and that I was not winded at all at the end of the second mile.

On a slightly different note...I recently found out that a friend of mine from High School is doing the Goofy in January. Turns out he did the full in 2006 and the 1/2 in 2008. In fact, he is doing a "sprint triathlon" (3mi run/6mi bike/400m swim) tomorrow. Good luck Chris!!

In spite of the issues at work, one exciting thing is a new employee that started yesterday is also doing the WDW 1/2 in January. So now I have two more people "around me" that are also going to be there in January.

And finally, this week has been a tough week and I only have 2 of my 5 total goal "workouts" completed. On top of last night's workout, I played 9 holes of golf on Monday with my brother-in-law. But what made it a workout was that we walked and carried our bags. Oh, it was also 90°+ and humid. So, I've only got 2 of 5 complete, but I still have 3 days left.

Till Next Time...Keep Moving Forward!!!

What A Difference A Week Makes!

Last Monday I was annoyed that I had had a bad week. But, today is a complete 180. I reached all 3 of my goals for last week.

Since my last post I got one core workout in and did 2.30 mi in 45:00.

I also had a great week eating wise. I was able to make some tough choices (like turning down Rosie's...twice), but, other than lunch on Sunday, had a great week.

Looking forward to this week, here are my goals...

At least 2 "run" workouts
At least 2 core/weight workouts
At least 1 "other" (bike,Wii Active, etc)

For this week I'll keep the same goals. I want at least one more week of solid success before I up the ante. Another reason I don't hesitate to keep the same goals is because of the results of last week. The last time I posted anything about my weight was June 24, 2008! In that post I said that I was back up to 342 (after starting at 340.5 back in 2007). Since that post I topped out at 350. I remained at that level until the last couple weeks of July. One week of eating right dropped about 3-4 pounds. With the effort of last week I am now at 340. That is 6+ pounds shed last week.

Now, the sad thing is that I'm now back at my original starting point (early 2007). But, I can say without a doubt that 340 today is no where close to the 340 when I started. 340 now is only sign post on the path to a better me. Just with the last 2-3 weeks work I have more energy and feel stronger than the old 340. And that's with an unbelievable amount of stress at work.

I can already tell a difference in how my clothes fit. I can tell that my core is stronger. I can ALREADY see results!

Till Next Time...Keep Moving Forward!!!

It's Not Monday Any More!

Since my last post...

Monday: Mowed the yard (a workout in itself)
Tuesday: 2.04mi in 40:00
Wednesday: 2 sets of beginner core workout

Ok, so mowing the yard is not normally considered a workout. But with the height of the grass, how much I push mow, how much I edge and weed eat...Plus 90+ temps made it quite a workout. If the amount of sweat is any indication of effort then a workout it was.

It feels really good to have 3 good days of effort and exercise plus 3 good days of eating better (yes I had lunch one day at Logan's but I had the Salmon and I even turned down Rosie's for dinner...GASP!). But, it is just 3 days. Don't get me wrong, it's 3 days better than I've done in some time, but I cannot let my guard down.

I've also gotten back into the habit of checking "the blogs" regularly. Blogs like Jonathon's, Rae's, Gordon's, and Eric's. It's a nice feeling to feel a part of a community, even if I am just getting back into the swing of things.

Also, if you haven't noticed, you can follow me on Twitter.

Till Next Time...Keep Moving Forward!!!

It's Monday again?!

ARGH!

It's Monday again, and pretty much nothing has changed. And my two goals for the week? Yep, neither one.

Now, that's over with, time to move on. My goals for this week? Mostly the same as last week.

At least 2 "run" workouts
At least 2 core/weight workouts
At least 1 "other" (bike,Wii Active, etc)

One thing that I realized over the last week or so is how damaging it is to have a "make-up" mentality. You know, "I have to do X today to make up for not doing Y yesterday"! For some of us, that makes every day a "make-up" day. Do we ultimatly make up for what we did/didn't do yesterday? Yes. But, if I do today what I'm supposed to do today, yesterday will be made up over time without thinking about it. Think about today, not yesterday.

I mentioned my goals for this week, but I also want to talk about some of the big goals.

Weight:
330 - Wii Fit Weight "capacity"
304 - Lowest weight (24 DEC 2007)
299 - Need I say more
275 - Lowest that I can remember
I will wait till I check some of these off before I add any more.

Other:
Run 1 mile non-stop
Run 5k non-stop
Finish 2010 WDW 1/2 Marathon!

These are just some of the weight and running goals I have. I have to focus on what is directly in front of me and not let unreached goals get me down. It's all about progress!

Till Next Time...Keep Moving Forward!!!