Ok I am going to try to Blog more and keep it shorter.. Even I can't tolerate reading my blog it is so long.
Summary of this season. I injured my knee in Jan, stopped running and started PT to deal with the issue. PT helped with the pain and pain management as well as made me understand I have a weak core and need help.
I also found I was running in the wrong shoes. I was in a stability shoe, most likely carry over from weighing as much as I do and being fitted again into slightly less shoe but still stability. I was wearing the outside of my shoe off. Turns out I supinate. Only about 10% of people do, my feet naturally roll out. So I managed to select another store and get fitted again. I am now wearing a Mizuno Wave Rider 14 neutral shoe and bought two pairs. Love them.
What else... oh ya my real weak left side core was because my hip was out of place. So 2 months after starting PT the pain was gone, range of motion was back core was improving. But every time I tried to run I had pain in my patella tendon. I had a couple of meltdowns and stress about it. The support of my Wife Tina and my Friend Stef was great and helpful. Tina kept encouraging me that I had to be patient. Stef kept encouraging me telling me that my other workouts would help and I would still be able to run well when I was back to running. Brought me over a magazine with a story about a triathlete that was injured, swam 5-6 days a week and spun on their bike. When she got back to running she broke some of her personal records.
Regardless I didn't think this would happen. Anyways after Chiro appointment I was running lightly with Stef and the Learn to run group we are doing.. ok she is I am just helping. Free clinic with over 20 people that joined us for the learn to run and her sister is doing a 10K clinic. Amazing women really. K back on track. Monday night clinic run after chiro appointment went really well.. so that Wed I went out and ran hills without a single sign of pain or tracking. 5.3 km and I didn't go easy. I ran 4km that weekend non stop as well. Following week I went out and ran 4km then 5km WOW no pain.. tight muscles from not running for 3 months.
So this past weekend I went out to do my first 5km run race since November.. and wouldn't you know it I ran my first Sub 30 min 5k race after not running for 3 months. So it is possible to not only keep up your cardio while injured but it is possible to keep improving. My previous best was 33:06 for 5km and I ran 29:16 on the weekend that is over 12.5% improvement. I do feel I could have pushed a bit harder on my previous best but maybe no better then 32 mins... So still would have been a 9% improvement..
And in this time Tina has made me very proud she picked up more volume tried more classes at the gym and is trying new things all the time. Made more improvements in weight loss and even did a 2.5 hour gym workout with 5 classes that raised money for Charity... Very proud of my wife for her accomplishments.
Tuesday, May 3, 2011
Saturday, April 16, 2011
Things I keep Learning
I did say I wouldn't update often. I should reconsider. I keep wasting time typing the same thing to many people and friends about how I managed to loose weight and what I am doing... I really should just Blog it and link people here... But that would be a smart and constructive and simple way to do things... I never do things the simple way. April Marked 1 year that I stepped on a scale seen.. GET THIS THE WHOLE TRUTH HERE.. a PEAK of 279 lbs and only 5' 6" TALL. Today I am 212 lbs and some how still only 5'6" Tall. Triathlon season is soon upon me. I am doing my first Sprint this June. I bought a triathlon bike used off some cute girl in Toronto. I can't remember the bike but I remember the cute girl... I still own the bike. I have managed to put about 300km on it so far. I also spent 2 months in Physio for my knee that I damaged while running in the snow. I am slowly building back up and I have changed my shoes. Seems I am a supinator and I did get new Asics GT-2160 shoes and they fit me for them. Professional well known chain shoe and running store did a poor job of fitting. So recently I got fit again and I am now in a nice new Mizuno Neutral Shoe. I also found a pair of New Balance that were great but they were a half size off. So when I go for a second set I am going to try those. I started helping my friend Stef with a learn to run clinic again this spring. I believe we have 28 people in the clinic. Mostly Women... hmmmm Good odds hey... Don't tell my loving wife. Her sister is doing a 10 K clinic for people at the same time. I have to tell you the first time we all went out with our groups. I was more inspired then, then I ever was. We had almost Full Attendence and the weather was COLD, RAINY and WINDY. Yet they all came out and ran. I would have never had that drive a year ago. It was amazing site to start out with the girls at the back of the pack and talk to them about my changes over the last year and how I managed to make a lifestyle change. But the whole time I was talking to them. I looked forward at over 40 people running in my not so healthy town and I was in AWE. My friend Stef and her sister are doing so much for people and making such a HUGE impact on people it is amazing. I don't think either of them realize the impact. These people are going to change and they are going to inspire other people and the growth will be 10 fold for them and their families. And I get to a be a part of it too. In this time I also had a phone call from my sister in law that wants to learn to run and I got out with her a few times to show her and help her with the program. She is afraid to run in a group and I think it was cool to see her get out and get some time to herself. She has my 1 year old newphew whos birthday was yesterday and my other nephew that is 5.5 years old. So Typical house wife, works full time and new family on the go. We don't always see eye to eye she is very opinionated. But I am glad to know that she knew she could depend on me to help her. I guess I am a pillar for many people at times and sometimes it frustrates me that I am there for everyone and feel very few people are there for me. But I think I just realized this is my place here, this is my gift and this is something I can do and have to do. My wife has kicked up her workouts at the gym, she is changing her eating and finally listening to me on some things and she is starting to see more weight loss and improvements. She has done so much in the last 5months I am amazed. She stepped outside her box joined some classes and is walking when she can. I am very impressed at her personal growth in the last 5-6 months. She deemed last year as her year of change. This year she is calling it her year of new challanges. June 19th is my first Sprint Triathlon. I can say I am excited to do this with my friend, Mentor, workout buddy, and can't wait to see her blast past me and watch her kick some AZZ at this event again. For me.. My goal is to just finish. But lets be honest, as new as I am at this every triathlete or runner has 4 goals. 1. To finish the race 2. A time that they tell everyone they want to get under (they already know they can hit this time) 3. A secret time they are pushing for that is a little better then the time they tell everyone 4. The real Secret time they hope if they push real hard for they can hit and achieve a personal best. For me.. My only goal is to just finish. But don't kid yourself. I have a time figured out for number 2... This is too new forme to figure out number 3 and it is my first sprint so I know it will totally be my personal best anyways. Next year however I will have to have all 4 goals figured out.....HAHA.
Wednesday, January 19, 2011
WOWZERS its been a while
Wow, I said I would keep this blog up as best as possible. I guess I failed at that didn't I. But you know it was really good to have started it. I came back and looked at all this the other day and throuht WOW. Look where I was and look what I have done and it picked up my spirits.
Well 2010 is now behind me. Looking back I was angry with myself through the winter last year and really angry with my weight and who I had become for many years. 2010 was the year I took some figging control of myself physically. I peaked weight at 279 lbs a while back. I brought it down to the 255 range for a bit mostly due to stress when I was in between jobs. Once I started work I easily got right back up to my normal 265-268 lb range where I was comfortable with.
Lately I have been stuck on a large Plateau for weight loss. I can't seem to loose anymore and by all measurments and all means I am still morbidly OBESE if you follow BMI scale. Frankly I don't I think it is a Farce and it needs to go or be revised. I am still overweight and I am still working out like 6 days a week. It is winter here and I don't work out as long or as hard some days. And Playstation gets the better part of me here and there too. So does fast food the odd time. But it quickly reminds me that it no longer agrees with my system.
Long story short I am now 215-217lbs and I seem to be stuck there and upset with myself and not being able to get to my goal of under 200 lbs. Funny because my old Goal was to be 220 lbs and I would be AMAZED with myself. Funny I was not so amazed as of late. And I have tried every trick I know food wise, working out wise etc in the last 4 weeks but STILL step on the scale every week to see the same thing. And it has been upsetting after seeing so much progress every week.
Well I went back and read my blog. Funny I started out running/walking 2km was FAR to me, Swimming 600 meters was HUGE to me and biking 50km in one day was AMAZING.
Thanks to my friend... She knows who she is and a lot of my own personal dedication and fear of failure.
I now feel a decent run is 10km and 5km runs are my go to tool to get a "Quick" workout in. In fact I am planning on doing my first Half Marathon this year. Slowly, but I will finish it. I now go to swimming and hammer out.. YES I SAID HAMMER OUT. 2800-3000 Meter swims for a decent workout. And at mid summer 80-98km bike rides were more the NORM for a decent day.
I completed 2 Try a Tris last year and seen a HUGE improvement from my first one in June to my second one in August. I ran two 5km Races. I even endured a Knee Injury for about 3-4 weeks in there that came back from 20 years ago and football. Which I barely got in two weeks of training before my second Try a Tri.
I am now working towards doing a couple of Sprint Triathlons, Half Marathon and some running races locally. I have a lot to do in order to improve my running. I am not fast but I am getting the job done.
I was able to pay back a bit of homage by helping my friend run a learn to run clinic.. a Couch to 5k plan sort of. It helped it was ME AND SEVERAL WOMEN... hehehe. But in all honesty I gained way more from doing this then anything else this year. I gained a bit of respect for helping a friend. I had several women talk to me that were impressed with what I accomplished so far. I Helped a Girl run her first 5k race while I was doing my first at the very same time. She was pushing hard and felt bad but I kept pace with her and stayed with her to finish the race instead of pulling ahead a little. From that I gained another person to run with. And did get to see a few people finish the race from the clinic. It by far made me feel better then any of the other accomplishments. But I sort of kept that to myself.
This year I also hope to help my friend and her sister with their new Running Group they are starting. I will do the 10K class with them as it will help me improve and get faster and build base miles for my Half marathon. I can't believe I am saying that. HALF MARATHON.
I have bought a used Cervelo Tri Bike I should have soon, So now I have a Tri specific bike, Wet suit next.
Scuba diving was my main hobby for 15 years. It has taken a back burner so my goal is to find some balance this year and get out and do some diving as well. So trying to race the beginning of the season and the end of the season with some Scuba diving in between.
I am finally going to get to the Presque Isle area of Michigan for a bunch of 200' deep shipwrecks I have tried to dive and weather and other things have cancelled the trips. Money last year held me back. This year I am going to dive on some EPIC amazing shipwrecks.
BALANCE,WORKING OUT, TIME MANAGEMENT,FRIENDSHIPS, HOBBIES AND RELATIONSHIPS IN GENERAL ARE TOUGH AND TAKE SOME STRAIN THROUGH ALL OF THIS.
But I am investing in myself and my future. Sitting still being Fat and doing nothing might have felt good, gave me more time with friends, family hobbies right now. But it would have just robbed it from me later in life. I hope these current choices take away some time now but leave me with much more time later in life with all of these people in my life. I lost my father in his mid 50's because he was more focused current time and made a lot of poor choices with his health in the past. I have learned a lot from him and although he created many rough years for me in my life while around. I respect the man more today then I did while he was alive and I continue to learn from him every day and miss him more every week that goes by.
I am Getting healthy and challanging myself so I can be here a long time and make an impact on others.
Well 2010 is now behind me. Looking back I was angry with myself through the winter last year and really angry with my weight and who I had become for many years. 2010 was the year I took some figging control of myself physically. I peaked weight at 279 lbs a while back. I brought it down to the 255 range for a bit mostly due to stress when I was in between jobs. Once I started work I easily got right back up to my normal 265-268 lb range where I was comfortable with.
Lately I have been stuck on a large Plateau for weight loss. I can't seem to loose anymore and by all measurments and all means I am still morbidly OBESE if you follow BMI scale. Frankly I don't I think it is a Farce and it needs to go or be revised. I am still overweight and I am still working out like 6 days a week. It is winter here and I don't work out as long or as hard some days. And Playstation gets the better part of me here and there too. So does fast food the odd time. But it quickly reminds me that it no longer agrees with my system.
Long story short I am now 215-217lbs and I seem to be stuck there and upset with myself and not being able to get to my goal of under 200 lbs. Funny because my old Goal was to be 220 lbs and I would be AMAZED with myself. Funny I was not so amazed as of late. And I have tried every trick I know food wise, working out wise etc in the last 4 weeks but STILL step on the scale every week to see the same thing. And it has been upsetting after seeing so much progress every week.
Well I went back and read my blog. Funny I started out running/walking 2km was FAR to me, Swimming 600 meters was HUGE to me and biking 50km in one day was AMAZING.
Thanks to my friend... She knows who she is and a lot of my own personal dedication and fear of failure.
I now feel a decent run is 10km and 5km runs are my go to tool to get a "Quick" workout in. In fact I am planning on doing my first Half Marathon this year. Slowly, but I will finish it. I now go to swimming and hammer out.. YES I SAID HAMMER OUT. 2800-3000 Meter swims for a decent workout. And at mid summer 80-98km bike rides were more the NORM for a decent day.
I completed 2 Try a Tris last year and seen a HUGE improvement from my first one in June to my second one in August. I ran two 5km Races. I even endured a Knee Injury for about 3-4 weeks in there that came back from 20 years ago and football. Which I barely got in two weeks of training before my second Try a Tri.
I am now working towards doing a couple of Sprint Triathlons, Half Marathon and some running races locally. I have a lot to do in order to improve my running. I am not fast but I am getting the job done.
I was able to pay back a bit of homage by helping my friend run a learn to run clinic.. a Couch to 5k plan sort of. It helped it was ME AND SEVERAL WOMEN... hehehe. But in all honesty I gained way more from doing this then anything else this year. I gained a bit of respect for helping a friend. I had several women talk to me that were impressed with what I accomplished so far. I Helped a Girl run her first 5k race while I was doing my first at the very same time. She was pushing hard and felt bad but I kept pace with her and stayed with her to finish the race instead of pulling ahead a little. From that I gained another person to run with. And did get to see a few people finish the race from the clinic. It by far made me feel better then any of the other accomplishments. But I sort of kept that to myself.
This year I also hope to help my friend and her sister with their new Running Group they are starting. I will do the 10K class with them as it will help me improve and get faster and build base miles for my Half marathon. I can't believe I am saying that. HALF MARATHON.
I have bought a used Cervelo Tri Bike I should have soon, So now I have a Tri specific bike, Wet suit next.
Scuba diving was my main hobby for 15 years. It has taken a back burner so my goal is to find some balance this year and get out and do some diving as well. So trying to race the beginning of the season and the end of the season with some Scuba diving in between.
I am finally going to get to the Presque Isle area of Michigan for a bunch of 200' deep shipwrecks I have tried to dive and weather and other things have cancelled the trips. Money last year held me back. This year I am going to dive on some EPIC amazing shipwrecks.
BALANCE,WORKING OUT, TIME MANAGEMENT,FRIENDSHIPS, HOBBIES AND RELATIONSHIPS IN GENERAL ARE TOUGH AND TAKE SOME STRAIN THROUGH ALL OF THIS.
But I am investing in myself and my future. Sitting still being Fat and doing nothing might have felt good, gave me more time with friends, family hobbies right now. But it would have just robbed it from me later in life. I hope these current choices take away some time now but leave me with much more time later in life with all of these people in my life. I lost my father in his mid 50's because he was more focused current time and made a lot of poor choices with his health in the past. I have learned a lot from him and although he created many rough years for me in my life while around. I respect the man more today then I did while he was alive and I continue to learn from him every day and miss him more every week that goes by.
I am Getting healthy and challanging myself so I can be here a long time and make an impact on others.
Wednesday, June 16, 2010
A new Lesson Learned
Ok so I have been having the odd issue with being tired. I am working out 6 days a week and trying to stay active all 7. But truely training 6 days a week. I suffered from a large crash again or so I think this is what it is. I am not a Dr. By any means. but I am an Engineer and I love data and use it to figure out everything. I went out this past sunday for a 60 km bike ride with my friend/mentor. I had a hard ride average 25.6km/hr and fought a cross/head wind on the ride out. On the way back this same wind switched and was pushing against us a bit too. I got home after just over 2 hours of riding and I was in pain, from lactate I think. The first hour was horrible but after that it was all good.
My evaluation of this ride showed several things I think I did wrong. I am so focused on Weight loss as well that I believe I am not fuelling myself properly for endurance days. May as well lay it out. I ate light all day, including a supper that had 3 oz of steak, tons of grilled veggies which I love and half a sweet potato. At this point I only had about 1500 calories in me for the day. Now where did I go wrong I have been averaging 1800-1900 calories a day for a negative intake and weightloss. I went wrong in several places or so I think.
1. Rides, swimming, running are all starting to become longer
2. I am still eating on this negative 500 calorie a day thought process for weight loss.
3. I am eating a lower carb diet maximum 0.75g carbs per pound of body weight (diabetic reasons and thought process)
4. Rest days. I have only had 1 true rest day in 20 days.
These are the main reasons I suffered from what I am going to call a bonking issue the Monday after the big ride. Lets look at this last week leading up to this from an engineering geek stand point. To maintain my body weight I need 17,500 calories, I took in about 14,068 calories for a week. Thus generating a 3432 calorie differance. This should be 0.95 of pound of weight loss based on the Mayo Clinic stating it takes 3600 calories to burn a pound of fat. So I am already eating for weight loss of 1 lb a week at a min. This also assumes basil rate and no exercise at all. This is just to live based on my body weight. Now the week leading up to this I also burned 1500 calories from running, 1726 calories from swimming and 4500 calories from riding. For a total of 7726 calories burned from working out.
so it looks like this
Need 17,500
Consumed 14,068
Work outs 7,726
whats left 6,342
total difference = Need - whats left
equals 11,158 negative calories for the week.
So this is a great thought process for weight loss and should have added up to 3.18 lbs of weight loss this last week. Well I had 1.5 lbs of weight loss.
What do I get from this geeky math and data that I love. I get Data. I have also worked on educating myself and in the beginning this math worked. However I lacked and still lack physiology information. But Have come to understand that for weight loss fat burning is good. However for working out and endurance the Body can not synthisize fat fast enough for fuel on longer work outs and endurance work outs. During these work outs you can not fuel on fat alone. So this led to a HUGE crash out for me this last monday. I was tired at work all day, miserable moody didn't get much sleep. I tried to run on monday night, was happy I did my first 10 min interval on a run. I was 2.5 km into my run when I was off my walking portion and started to run again and I felt I just couldn't do it. I didn't feel like I had the mental capacity or the physical, I could not stop sweating even while walking. I gave up and walked home pissed right off, having been able to do 4km runs last week with no pushing or struggling.
So lower Carb has also depleted my leptin and glycogen storage as far as I can tell and It has finally caught up to me. this is sort of the second time it happened now. I have also only taken a break or a true off day once in the last 20 days. On Tuesday I was still tired as heck but also hungery as heck and craving carbs for the first time in months. I thought it was depression of bad workouts and I mentally needed to recover. I also gave in to the carbs and bumped up my carb intake yesterday and calories. I felt so much better as the day progressed. I even went to swimming last night and swam 1500 meters (I think, I lost count).
As for the rest. I am going to give myself tonight off to rest and try and recover a bit more. As a suggestion from a few people I may look at backing off my training every 4th week and work at like 75% of my work out pace/distance etc. So that I am still active. However this week I am taking off Wed and I think I am taking off friday as well. Saturday is my first Mini Triathlon, my very first one so I am excited and nervous and excited and I need th rest to be ready for it.
Well I hope that explains some stuff and I can use it to look back on. One think I am learning more and more about nutrition and weight loss and training is the math all looks good on paper but this is not a pure science for anyone. We are all different and it takes different things and different ways to achieve goals. The best thing to do is build baseline data, gather information, work with knowledgable people and learn to try things, document them and see how it really effects us. Also know that as you become more fit and do more that your diet and workouts will have to change as well along the way...
Now if I would only listen to my own advice I would do well.......
My evaluation of this ride showed several things I think I did wrong. I am so focused on Weight loss as well that I believe I am not fuelling myself properly for endurance days. May as well lay it out. I ate light all day, including a supper that had 3 oz of steak, tons of grilled veggies which I love and half a sweet potato. At this point I only had about 1500 calories in me for the day. Now where did I go wrong I have been averaging 1800-1900 calories a day for a negative intake and weightloss. I went wrong in several places or so I think.
1. Rides, swimming, running are all starting to become longer
2. I am still eating on this negative 500 calorie a day thought process for weight loss.
3. I am eating a lower carb diet maximum 0.75g carbs per pound of body weight (diabetic reasons and thought process)
4. Rest days. I have only had 1 true rest day in 20 days.
These are the main reasons I suffered from what I am going to call a bonking issue the Monday after the big ride. Lets look at this last week leading up to this from an engineering geek stand point. To maintain my body weight I need 17,500 calories, I took in about 14,068 calories for a week. Thus generating a 3432 calorie differance. This should be 0.95 of pound of weight loss based on the Mayo Clinic stating it takes 3600 calories to burn a pound of fat. So I am already eating for weight loss of 1 lb a week at a min. This also assumes basil rate and no exercise at all. This is just to live based on my body weight. Now the week leading up to this I also burned 1500 calories from running, 1726 calories from swimming and 4500 calories from riding. For a total of 7726 calories burned from working out.
so it looks like this
Need 17,500
Consumed 14,068
Work outs 7,726
whats left 6,342
total difference = Need - whats left
equals 11,158 negative calories for the week.
So this is a great thought process for weight loss and should have added up to 3.18 lbs of weight loss this last week. Well I had 1.5 lbs of weight loss.
What do I get from this geeky math and data that I love. I get Data. I have also worked on educating myself and in the beginning this math worked. However I lacked and still lack physiology information. But Have come to understand that for weight loss fat burning is good. However for working out and endurance the Body can not synthisize fat fast enough for fuel on longer work outs and endurance work outs. During these work outs you can not fuel on fat alone. So this led to a HUGE crash out for me this last monday. I was tired at work all day, miserable moody didn't get much sleep. I tried to run on monday night, was happy I did my first 10 min interval on a run. I was 2.5 km into my run when I was off my walking portion and started to run again and I felt I just couldn't do it. I didn't feel like I had the mental capacity or the physical, I could not stop sweating even while walking. I gave up and walked home pissed right off, having been able to do 4km runs last week with no pushing or struggling.
So lower Carb has also depleted my leptin and glycogen storage as far as I can tell and It has finally caught up to me. this is sort of the second time it happened now. I have also only taken a break or a true off day once in the last 20 days. On Tuesday I was still tired as heck but also hungery as heck and craving carbs for the first time in months. I thought it was depression of bad workouts and I mentally needed to recover. I also gave in to the carbs and bumped up my carb intake yesterday and calories. I felt so much better as the day progressed. I even went to swimming last night and swam 1500 meters (I think, I lost count).
As for the rest. I am going to give myself tonight off to rest and try and recover a bit more. As a suggestion from a few people I may look at backing off my training every 4th week and work at like 75% of my work out pace/distance etc. So that I am still active. However this week I am taking off Wed and I think I am taking off friday as well. Saturday is my first Mini Triathlon, my very first one so I am excited and nervous and excited and I need th rest to be ready for it.
Well I hope that explains some stuff and I can use it to look back on. One think I am learning more and more about nutrition and weight loss and training is the math all looks good on paper but this is not a pure science for anyone. We are all different and it takes different things and different ways to achieve goals. The best thing to do is build baseline data, gather information, work with knowledgable people and learn to try things, document them and see how it really effects us. Also know that as you become more fit and do more that your diet and workouts will have to change as well along the way...
Now if I would only listen to my own advice I would do well.......
Monday, June 7, 2010
Still At This
Well still updating this and have not made anyone aware of my blog as of yet... not sure why.. maybe I want more content, maybe I am doing this for me or something who knows. Anyways this weekend was great for working out, I managed to get my first 50km bike ride in on Saturday. Got up early and I was getting ready when my friend Text me and said " are you ready to ride" She has been a great help and inspiration, having done HIM last year and doing some smaller triathlons in the past. She has been and continues to be a valuable resource for everything. Thank goodness she was not feeling well and was able to ride with me. Considering her pace is so much faster then mine. We averaged about 26 km/hr and the ride was about 1 hr 52 mins long. It felt great to get 50km in for the first time. I will have to admit that I had to two laps of my block to officially get over the 50km, but I don't care I did it.
Followed that up with a quick scuba dive on sunday to make sure my gear was in order for an upcoming dive trip in a few weeks. Jumped in quick in crappy water in Sarnia, then went for lunch with my wonderful wife and the dive shop that was teaching up there. After that ran to the mall and over to the Running room to get a hydration belt.
Monday, thats tonight now. I was able to try out the Profile Designs 4 bottle hydration/fuel belt out. It can carry 4 bottles, I used only two for my run today, but I think hydrating on the walking portion of my run did help me. I did 4km for the first time tonight and it didn't feel like I had to push hard to get there. Starting to enjoy running a little now as I am seeing some great progression and I am not having to push so hard to get the run done.
Now I know I have to step up this week and next on my running program so it is going to get hard again. But with the support of my wife and my determination to change and ensure I am healthy and around for a long time in this life I know I can do it no problem.
Through all of this my wife has been very supportive and done many things around the house to ensure I can make it on some of my work outs. I can't ask for better support.
Til next post
Followed that up with a quick scuba dive on sunday to make sure my gear was in order for an upcoming dive trip in a few weeks. Jumped in quick in crappy water in Sarnia, then went for lunch with my wonderful wife and the dive shop that was teaching up there. After that ran to the mall and over to the Running room to get a hydration belt.
Monday, thats tonight now. I was able to try out the Profile Designs 4 bottle hydration/fuel belt out. It can carry 4 bottles, I used only two for my run today, but I think hydrating on the walking portion of my run did help me. I did 4km for the first time tonight and it didn't feel like I had to push hard to get there. Starting to enjoy running a little now as I am seeing some great progression and I am not having to push so hard to get the run done.
Now I know I have to step up this week and next on my running program so it is going to get hard again. But with the support of my wife and my determination to change and ensure I am healthy and around for a long time in this life I know I can do it no problem.
Through all of this my wife has been very supportive and done many things around the house to ensure I can make it on some of my work outs. I can't ask for better support.
Til next post
Thursday, June 3, 2010
Well Still going Strong
Had a great run last night after getting home from the chiropractor. Went straight home changed into my cloths while my wonderful wife was doing laundry and had dinner almost made. I opted to skip dinner and eat after my run. Doesn't help I got home at 6:30PM and didn't want to eat and run at 8 pm.
Got out for the run it was nice and cool with the wind blowing. My damaged toe was still hurting just a little bit. But these new Brooks BEAST shoes helped me to not feel a thing. They are a bit on the heavy side for a running shoe, but they are motion controlled and more suited towards runners over 200 lbs... well guess what... thats me. Plus I am flat footed and I seem to supinate, when most flat footed people pronate. Ya I am weird... what else is new.
Anyways back to the run. I am running in intervals 3 min run 90 second walk then a 5 min run and a 2.5 min walk and repeat for a total of 16 mins running and 14 mins of walking. Second lap of the park near me the sun came out and my sweat started to pour out of me. But it felt good, a little burning on the bottom of the feet and slowed down after hitting my max heart rate alarm on the second 5 min run. Had to actually run past my house this time and down the road that seemed a bit weird to me.
Got home, showered, ate and helped my wife bring the laundry up stairs. Downloaded my Garmin Forerunner profile to find that I actually averaged 7.1 km/hr instead of my normal 6.7km/hour and I totaled 3.5 km instead of the normal 3 km. So I am seeing some progress after a week of setbacks. Very nice and it came fairly easy. Ok I had to push through a few spots but I have to do this with every run.
Had an average heart rate of 140 BPM with a max of 170. I get an alarm at 167 BPM, so when I hear it I know I need to back down just a bit. I don't want to exceed my 80% max heart rate when working out. For me if I keep to 80% or under I can maintain longer endurance even when on the bike. I am all about the zone work outs. Althought I don't think I truely understand them. The more I read about eating properly, weight loss and exercise the more I realize everyone is different and no one really knows the true answers. Being the dorky Engineering guy I am, I have been collecting data on Weight, Calories consumed, calories burned, work out vs food in etc etc etc... and I have yet to find a true formula of what is working properly. I hit a plateau for a few weeks, then last week didn't exercise as much and ate like complete crap for a day. I felt horrible that afternoon and the next day like a calorie hang over or something. Then got right back on track Ate clean and even cut back just a bit more on calories ensuring I was on my low side of my weight loss intake, about 1800 calories for a few days and bam I dropped another 2 lbs. Weird, It might be part of the yo-yo or zig zag diet plan. I was trying that before and it didn't work. Eat 1800-2000 calories a day for 2 days then eat 2200 on the third then three days at 1800-2000 and on the 4th 2400 calories. Trying to trick your metabolism into not slowing down. Well it didn't work for me so I went back to 1800-2000 calories and only spiking or should I say not caring so much about food one day a week.
I have been reading that is possible I dropped my leptin in my body from eating a lower carb diet. More about this and thoughts on this next time.
Got out for the run it was nice and cool with the wind blowing. My damaged toe was still hurting just a little bit. But these new Brooks BEAST shoes helped me to not feel a thing. They are a bit on the heavy side for a running shoe, but they are motion controlled and more suited towards runners over 200 lbs... well guess what... thats me. Plus I am flat footed and I seem to supinate, when most flat footed people pronate. Ya I am weird... what else is new.
Anyways back to the run. I am running in intervals 3 min run 90 second walk then a 5 min run and a 2.5 min walk and repeat for a total of 16 mins running and 14 mins of walking. Second lap of the park near me the sun came out and my sweat started to pour out of me. But it felt good, a little burning on the bottom of the feet and slowed down after hitting my max heart rate alarm on the second 5 min run. Had to actually run past my house this time and down the road that seemed a bit weird to me.
Got home, showered, ate and helped my wife bring the laundry up stairs. Downloaded my Garmin Forerunner profile to find that I actually averaged 7.1 km/hr instead of my normal 6.7km/hour and I totaled 3.5 km instead of the normal 3 km. So I am seeing some progress after a week of setbacks. Very nice and it came fairly easy. Ok I had to push through a few spots but I have to do this with every run.
Had an average heart rate of 140 BPM with a max of 170. I get an alarm at 167 BPM, so when I hear it I know I need to back down just a bit. I don't want to exceed my 80% max heart rate when working out. For me if I keep to 80% or under I can maintain longer endurance even when on the bike. I am all about the zone work outs. Althought I don't think I truely understand them. The more I read about eating properly, weight loss and exercise the more I realize everyone is different and no one really knows the true answers. Being the dorky Engineering guy I am, I have been collecting data on Weight, Calories consumed, calories burned, work out vs food in etc etc etc... and I have yet to find a true formula of what is working properly. I hit a plateau for a few weeks, then last week didn't exercise as much and ate like complete crap for a day. I felt horrible that afternoon and the next day like a calorie hang over or something. Then got right back on track Ate clean and even cut back just a bit more on calories ensuring I was on my low side of my weight loss intake, about 1800 calories for a few days and bam I dropped another 2 lbs. Weird, It might be part of the yo-yo or zig zag diet plan. I was trying that before and it didn't work. Eat 1800-2000 calories a day for 2 days then eat 2200 on the third then three days at 1800-2000 and on the 4th 2400 calories. Trying to trick your metabolism into not slowing down. Well it didn't work for me so I went back to 1800-2000 calories and only spiking or should I say not caring so much about food one day a week.
I have been reading that is possible I dropped my leptin in my body from eating a lower carb diet. More about this and thoughts on this next time.
Friday, May 28, 2010
First Time
Well first time blogging... lets see how long this lasts can I keep myself interested with my short attention span. What can I say for those that don't know me I work in auto industry in a Management position. And Scuba diving has been my main hobby for about 15 years now. I am also into photography and cycling...
More recently I decided I would work out towards my first triathalon. I already enjoy cycling, so now I am working on the running and swimming part. I thought the swimming would be easy due to scuba diving... BOY was I wrong...swimming has proved to be more difficult then I thought. But an enjoyable workout non the less.
It takes a lot of technique to swim properly and efficiently. This I am learning right now. My workout last night was sloppy.
My goal is to enter a few Try a Tri's this year. But who knows I may push myself to do a sprint triathalon by the end of summer.
I am going to try and maintain updating my site here and information on a fairly regular basis..
I also started eating much cleaner and watching my calories a lot more and choosing where they come from. My wife is joining me on the eating side of things and we are both seeing some slow but sure results. And she has been very supportive of the extensive training I have been doing, usually working out 6 days a week.
I took a few days off this week and it will be slow I have a fractured toe. I was able to swim last night without issues....ok if you call what I do swimming. I hope to get a bike ride in this weekend too. But the running will have to wait for a bit.
More recently I decided I would work out towards my first triathalon. I already enjoy cycling, so now I am working on the running and swimming part. I thought the swimming would be easy due to scuba diving... BOY was I wrong...swimming has proved to be more difficult then I thought. But an enjoyable workout non the less.
It takes a lot of technique to swim properly and efficiently. This I am learning right now. My workout last night was sloppy.
My goal is to enter a few Try a Tri's this year. But who knows I may push myself to do a sprint triathalon by the end of summer.
I am going to try and maintain updating my site here and information on a fairly regular basis..
I also started eating much cleaner and watching my calories a lot more and choosing where they come from. My wife is joining me on the eating side of things and we are both seeing some slow but sure results. And she has been very supportive of the extensive training I have been doing, usually working out 6 days a week.
I took a few days off this week and it will be slow I have a fractured toe. I was able to swim last night without issues....ok if you call what I do swimming. I hope to get a bike ride in this weekend too. But the running will have to wait for a bit.
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