Day 1 - Monday
6am - run/walk 4.5 miles on bike path and grass trais, 63 mins @ 139av hr/158 max
667 calories.
ARMW = 236 lbs.
Breakfast
3 cups milk w/ 2 scoop choc. mix
2 whole wheat toast with butter spread
Lunch- 1 clif bar
5pm - Fittek gym = 35 mins @ 127hr w/ weights run/walk 1.5 miles. 333 cal burn
supper - 1 cup whole wheat rice, 6 oz lean beef, 1.5 cup V-8 fusion
handfull of peanut m&m's
1700 total calories eating
98 mins exercise
burn 1000 calories
6 miles
Monday, February 21, 2011
Bodyweight issues - I'm Obese!!
For the past 30+ years I 've had weight issues.
I'm simply too heavy to run well and race up to my abilities. I first gained about 30 lbs in 1990...I blame myself, the stress of life, 2 young kids, first year as an architect, working a lot, financial stresses, all common things for most people. So, I ate alot, alot of comfort food.
From 1981 to 1989 I was 155 to 165 lbs. I ran 8-10 miles a day.
In 1990, I was reduced to many days of no running....a standard diet was cearal in the morning, then pizza at work, then a big meal at night. My weight was up to 195-200.
For the next 13 years, it stayed about that and my running was consistent about 50 miles a week. Ocassionally, I would lose down to 187-190 in the summer, but quickly go back up to 200 and sometimes higher until I reached 214 in March 2003. I had to do something.
I was able to get in a UI diet study for men. It was a 8 week study and I was in a group that ate 19 servings of food for 1700 calories. I lost 33 lbs down to 182. It was the easier diet I ever did. My waist when from 40" to 34". My chorestrol when from 246 to 165.
Gradually, I gained it back by returning to my huge eating habits. Then, in 2005, I hurt my knee and I had to stop running for awhile, almost 1 1/2 years+. By 2006, I weighted in the 230's and when on a juice fast diet, where I lost 47lbs in 30 days. It was an interesting experience and learned alot about my body. But, again, I slowly returned to my old habits and by weight returned to the 230's, getting as high as 250.....you get the picture, I have an issue.
So that leads me to now, at 236 lbs, my feet and knees are better than ever, but my health is effected by being this heavy. I want to lose weight, I know how to do it, but it will take a honest full committment that means a lifestyle change forever. Here is what I know I need to do:
1. eat 1700 calories a day of good balanced moderate diet w/ less fat and sugar.
2. no fast food, zero, none...I am addicted to fast food and like an alcholic, I can not eat just one slice of pizza, or one scoop of ice cream or one hamburger, etc, etc.
3. it will take about 2-3 weeks to transition to feeling strong again, so I must endure a weaker time.
4. weight myself every morning.
5. record everything, including pulse while training.
6. burn 800 calories a day on average thru exercise (this has never been a problem)
So this has lead me to 30 in 60 (30lbs in 60 days).....Day 1 was today.
I'm simply too heavy to run well and race up to my abilities. I first gained about 30 lbs in 1990...I blame myself, the stress of life, 2 young kids, first year as an architect, working a lot, financial stresses, all common things for most people. So, I ate alot, alot of comfort food.
From 1981 to 1989 I was 155 to 165 lbs. I ran 8-10 miles a day.
In 1990, I was reduced to many days of no running....a standard diet was cearal in the morning, then pizza at work, then a big meal at night. My weight was up to 195-200.
For the next 13 years, it stayed about that and my running was consistent about 50 miles a week. Ocassionally, I would lose down to 187-190 in the summer, but quickly go back up to 200 and sometimes higher until I reached 214 in March 2003. I had to do something.
I was able to get in a UI diet study for men. It was a 8 week study and I was in a group that ate 19 servings of food for 1700 calories. I lost 33 lbs down to 182. It was the easier diet I ever did. My waist when from 40" to 34". My chorestrol when from 246 to 165.
Gradually, I gained it back by returning to my huge eating habits. Then, in 2005, I hurt my knee and I had to stop running for awhile, almost 1 1/2 years+. By 2006, I weighted in the 230's and when on a juice fast diet, where I lost 47lbs in 30 days. It was an interesting experience and learned alot about my body. But, again, I slowly returned to my old habits and by weight returned to the 230's, getting as high as 250.....you get the picture, I have an issue.
So that leads me to now, at 236 lbs, my feet and knees are better than ever, but my health is effected by being this heavy. I want to lose weight, I know how to do it, but it will take a honest full committment that means a lifestyle change forever. Here is what I know I need to do:
1. eat 1700 calories a day of good balanced moderate diet w/ less fat and sugar.
2. no fast food, zero, none...I am addicted to fast food and like an alcholic, I can not eat just one slice of pizza, or one scoop of ice cream or one hamburger, etc, etc.
3. it will take about 2-3 weeks to transition to feeling strong again, so I must endure a weaker time.
4. weight myself every morning.
5. record everything, including pulse while training.
6. burn 800 calories a day on average thru exercise (this has never been a problem)
So this has lead me to 30 in 60 (30lbs in 60 days).....Day 1 was today.
Wednesday, February 16, 2011
New Boston Marathon qualification standards
go to ....letsrun.com.... for full details but the boston marathon are giving the fastest runners an early chance to enter, also the standards are getting tougher....for someone who trained and raced to try for BM qualifier in the late 1970's this new standard is great, it returns the race for what it should be a "regular" runners olympics and gives the fastest runners an edge over slower runners in getting in. I never made the qualifer, only ran 3:07 as a 21 year old. My brother made it as a masters running 3:09 at age 40.
Saturday, February 12, 2011
Living in the Past: Jan 22 thru Feb 11, 1978
1/22 thru 2/11/78
1/22/78-sun-5Measy, achilles tendon stiff, heel swollen, posterior tendon sore
1/23/78-mon-17-18miles,am-3easy;noon-7-8miles walk/run some;pm-8,tired at first,then felt great, left at/post tendon sore swollen
1/24/78-tue-11M,am-3tired;pm-8M w/4 x half mile+/- fast runs in wet slush 4:20,3:25,2:35,3:40, felt good, distances not right
1/25/78-wed-12M,am-3miles;pm-9M,snow blizzard, great easy,fun,light, no cars anywhere to be seen
1/26/78-thur-11M,am-3mi,windy,-2degrees,-35windchill;pm-8M on icey roads, no cars,esast great run in parts of 2-6'snow drifts,almost no feeling in legs
1/27/78-fri-5m,am-2 easy;pm3easy on icey roads, no cars, zero effort
1/28/78-sat-18miles,am-15miles,2h5min, good strong easy long run;pm-3 easy,hard to believe how easy it was......pulse 42
week totals= 73 miles w/ 2.65miles pace runs
-----------------------------------------------------
1/29/78-sun-7 M, noon-4 easy, hard to hold back;pm-3miles again strong,light, pulse46
1/30/78-mon-13.5miles,am-2.7M,to school easy ran w/pack;noon-2.7 back home;pm-8M,easy, strong, light wanted to go faster
1/31/78-tue-11.5M,am-3 easy,streets clear;pm8.5M w/2x1/4,4x1/2 in 1:25,1:30,3:00,3:10,3:15,3:00,ran hard, tired at end but good workout
Jan totals = 322 miles, no races, 6.59pace miles = 2% speed...293 days in row.
2/1/78-wed-15miles,am-3miles,easy;noon-4M to school/back,walk some;pm-8M,snow slight tired, a little stiff, pulse 44
2/2/78-thur-12M,am-3M, tired but urge to go fast;pm-9M, ice/slush, easy slow
2/3/78-fri-4M,am-1M easy/rushed;pm-3M tired
2/4/78-sat-17Miles,am-15miles,2h,4min,tired at start,got better as go, last 5M fast strong,no tightness;pm-2miles fast,easy - feel in great shape.
week totals= 80 miles 2.8 miles pace = 3.5% miles as speed
------------------------------------------------------
2/5/78-sun-7M,am-2 easy;pm-5 easy, left ankle sore
2/6/78-mon-8miles,am-3 tired;pm-5 easy, slow no zip
2/7/78-tue-16miles,am-8miles, easy strong, l. ankle sore, slipping/slidin';pm-8M-great run w/ 5x1/2(-) in 2:45, 3:30,2:45, 2:40,2:35, 2x1/4 in 1:28,1:30, ankle ok
2/8/78-wed-9M,am-3 easy, new shoes;pm-6M easy, thighs abit sore
2/9/78-thur-17M,am-9miles(76mins)easy;pm-8M (68mins) tired at start to easy at end
2/10/78-fri-4M,am-2;pm-2 easy but blah!! today, don't have it today, pulse 47 in am
2/11/78-sat-20M in am,2h 43mins, felt super easy, strong, knees a bit stiff, this run surprised me how easy it was. planned 17 but felt good so kept going.
week total= 81 miles 3.2 pace
1/22/78-sun-5Measy, achilles tendon stiff, heel swollen, posterior tendon sore
1/23/78-mon-17-18miles,am-3easy;noon-7-8miles walk/run some;pm-8,tired at first,then felt great, left at/post tendon sore swollen
1/24/78-tue-11M,am-3tired;pm-8M w/4 x half mile+/- fast runs in wet slush 4:20,3:25,2:35,3:40, felt good, distances not right
1/25/78-wed-12M,am-3miles;pm-9M,snow blizzard, great easy,fun,light, no cars anywhere to be seen
1/26/78-thur-11M,am-3mi,windy,-2degrees,-35windchill;pm-8M on icey roads, no cars,esast great run in parts of 2-6'snow drifts,almost no feeling in legs
1/27/78-fri-5m,am-2 easy;pm3easy on icey roads, no cars, zero effort
1/28/78-sat-18miles,am-15miles,2h5min, good strong easy long run;pm-3 easy,hard to believe how easy it was......pulse 42
week totals= 73 miles w/ 2.65miles pace runs
-----------------------------------------------------
1/29/78-sun-7 M, noon-4 easy, hard to hold back;pm-3miles again strong,light, pulse46
1/30/78-mon-13.5miles,am-2.7M,to school easy ran w/pack;noon-2.7 back home;pm-8M,easy, strong, light wanted to go faster
1/31/78-tue-11.5M,am-3 easy,streets clear;pm8.5M w/2x1/4,4x1/2 in 1:25,1:30,3:00,3:10,3:15,3:00,ran hard, tired at end but good workout
Jan totals = 322 miles, no races, 6.59pace miles = 2% speed...293 days in row.
2/1/78-wed-15miles,am-3miles,easy;noon-4M to school/back,walk some;pm-8M,snow slight tired, a little stiff, pulse 44
2/2/78-thur-12M,am-3M, tired but urge to go fast;pm-9M, ice/slush, easy slow
2/3/78-fri-4M,am-1M easy/rushed;pm-3M tired
2/4/78-sat-17Miles,am-15miles,2h,4min,tired at start,got better as go, last 5M fast strong,no tightness;pm-2miles fast,easy - feel in great shape.
week totals= 80 miles 2.8 miles pace = 3.5% miles as speed
------------------------------------------------------
2/5/78-sun-7M,am-2 easy;pm-5 easy, left ankle sore
2/6/78-mon-8miles,am-3 tired;pm-5 easy, slow no zip
2/7/78-tue-16miles,am-8miles, easy strong, l. ankle sore, slipping/slidin';pm-8M-great run w/ 5x1/2(-) in 2:45, 3:30,2:45, 2:40,2:35, 2x1/4 in 1:28,1:30, ankle ok
2/8/78-wed-9M,am-3 easy, new shoes;pm-6M easy, thighs abit sore
2/9/78-thur-17M,am-9miles(76mins)easy;pm-8M (68mins) tired at start to easy at end
2/10/78-fri-4M,am-2;pm-2 easy but blah!! today, don't have it today, pulse 47 in am
2/11/78-sat-20M in am,2h 43mins, felt super easy, strong, knees a bit stiff, this run surprised me how easy it was. planned 17 but felt good so kept going.
week total= 81 miles 3.2 pace
Saturday, January 22, 2011
Living in the Past: Jan 15 thru 21, 1978
1/15 thru 1/21/1978
1/15/78 - Sun = 5 miles easy, 1/4 mile in 1:40 on ice, l. ham tight
1/16/78 - Mon = 11-12 miles, am-3miles (snowing, hard to run) snow harder mid-day. pm-8miles (park-1 foot snow!!) hard running but fun, felt great, aches in feet, 85 mins- 7" new snow, pulse 37
1/17/78 - Tue = 12 M, am 3 milessnow, sleet, 14" of snow total,slush too, pm-9miles, ice, hard slush, easy, no tireness felt like 5 min run instead of 78 mins, ran in street
1/18/78 - Wed = 9 miles, am 3 miles(felt like running in sand, feet twist aroud/slide, pm-6 miles easy, hard to run, cut run short
1/19/78-Thu =11 miles,am-57mins, 7 miles, main st. clear road fast some parts,pm-4 miles easy
1/20/78 - Fri= 6.5 miles, am-2 (fair, felt tired, maybe lazy,pm-4-4.5 ( ran on main st. clear, fast some felt good
1/21/78 - Sat = 14 miles, am 11-12 miles, 1h 33m(main st to earlington & back)fast,light, easy, fast hip hurt a little, noon-2+miles- not too good, snow turn to wet slush
weekly total = 68.5-69 miles
o speed, too much snow!!
1/15/78 - Sun = 5 miles easy, 1/4 mile in 1:40 on ice, l. ham tight
1/16/78 - Mon = 11-12 miles, am-3miles (snowing, hard to run) snow harder mid-day. pm-8miles (park-1 foot snow!!) hard running but fun, felt great, aches in feet, 85 mins- 7" new snow, pulse 37
1/17/78 - Tue = 12 M, am 3 milessnow, sleet, 14" of snow total,slush too, pm-9miles, ice, hard slush, easy, no tireness felt like 5 min run instead of 78 mins, ran in street
1/18/78 - Wed = 9 miles, am 3 miles(felt like running in sand, feet twist aroud/slide, pm-6 miles easy, hard to run, cut run short
1/19/78-Thu =11 miles,am-57mins, 7 miles, main st. clear road fast some parts,pm-4 miles easy
1/20/78 - Fri= 6.5 miles, am-2 (fair, felt tired, maybe lazy,pm-4-4.5 ( ran on main st. clear, fast some felt good
1/21/78 - Sat = 14 miles, am 11-12 miles, 1h 33m(main st to earlington & back)fast,light, easy, fast hip hurt a little, noon-2+miles- not too good, snow turn to wet slush
weekly total = 68.5-69 miles
o speed, too much snow!!
Thursday, January 13, 2011
Living in the Past: Jan 8 thru 14, 1978
1/8/78 - sun = 8 miles slow 'cause of ice, wind 35mph 15 d /-10 wind chill, wore panty hose under pants, felt warm
1/9/78 - mon= 12 miles, 11x50y paces, 0temp/-22to-40 wind chill, coldest day ever, felt strong but stiff in knees, pulse 34, weight-156
1/10/78 - tue = 12 miles -2 temp/-11 wind chill, light easy, light & easy, L. achilles a little stiff, stopped a few times to stretch, one little spot/tear, felt good, played in the park, strong all run (high!!)
1/11/78-wed = 16 miles 3 sessions of 3-5-8 felt ok, maybe a little tired
1/12/78 - thu = 9 miles am-2miles(snow-fun)pm-7miles (awful) no traction due to 4" snow broke up on foot plant(slow& disgusting)strained feet,heels,knees
1/13/78 - fri=3miles am (snow,slip'n and slid'n, faster on track for 4 laps,easy,(ate alot)
1/14/78-sat = 17.5miles am-15 in 2h 4m(snow slowed me down but otherwise strong on clear roads,legs light but hip/l.hams tight, also r. posterior muscle/tendon sore
pm- 2.5miles (easy) felt urge to run fast some parts, weight = 158
week totals = 77 miles
1/9/78 - mon= 12 miles, 11x50y paces, 0temp/-22to-40 wind chill, coldest day ever, felt strong but stiff in knees, pulse 34, weight-156
1/10/78 - tue = 12 miles -2 temp/-11 wind chill, light easy, light & easy, L. achilles a little stiff, stopped a few times to stretch, one little spot/tear, felt good, played in the park, strong all run (high!!)
1/11/78-wed = 16 miles 3 sessions of 3-5-8 felt ok, maybe a little tired
1/12/78 - thu = 9 miles am-2miles(snow-fun)pm-7miles (awful) no traction due to 4" snow broke up on foot plant(slow& disgusting)strained feet,heels,knees
1/13/78 - fri=3miles am (snow,slip'n and slid'n, faster on track for 4 laps,easy,(ate alot)
1/14/78-sat = 17.5miles am-15 in 2h 4m(snow slowed me down but otherwise strong on clear roads,legs light but hip/l.hams tight, also r. posterior muscle/tendon sore
pm- 2.5miles (easy) felt urge to run fast some parts, weight = 158
week totals = 77 miles
Saturday, January 1, 2011
In the Present - 2011-looking ahead
Goals?? do I have goals...I read somewhere that goals are stopping places, its the journey that is important. I certainly enjoy the journey of my every day runs. BUT, as every year lately it would be great to actaully lose weight from current 236 to under 200. The BMI shows me as obese, I should be about 175-179lbs, which would be great.
1. lose weight to 175, and RACE!!
2. enjoy daily runs/walks/hikes....2000 miles total
3. do more hiking trips to KY, land between the lakes
4. spring hiking trip to Great Smoky Mountains
5. summer vacation to ??
6. fall hiking trip to GSM.
7. continue reshaping my left foot with phy. therapy and stretching.
1. lose weight to 175, and RACE!!
2. enjoy daily runs/walks/hikes....2000 miles total
3. do more hiking trips to KY, land between the lakes
4. spring hiking trip to Great Smoky Mountains
5. summer vacation to ??
6. fall hiking trip to GSM.
7. continue reshaping my left foot with phy. therapy and stretching.
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