Cross Trainer

Another fitness tip: always use spotters when appropriate. I followed Joy's advice. Avoided annoying the right achilles and did the cross trainer for an hour at level 10, 780c burned. Didn't need a spotter. I could have gone at a harder pace and higher setting, but read articles for a paper I have to write for a class. I have a tough schedule right now, and almost skipped the workout, but am very glad I went. To me, that is one of the big plusses with the cross trainer-- you can read while you exercise. Hard to do while running or lifting.

For a while there, I wasn't hungry at all, but for the last few days, I can't seem to stop wanting to eat. I try fruit, pretzels, hot tea, but it has been challenging to not eat something high calorie.

I found a couple of bags of frozen vegetables in the freezer, sauteed them in a small amount of sesame and olive oil, added sesame seeds, seasoning, and some canned baby corn, bamboo shoots, and water chestnuts. It came out pretty well. I didn't have any meat handy to add, so it is a vegetarian dish. I portioned it out into containers and will have it for lunches. I rarely buy a lunch, and almost always take a salad, frozen meal I prepared, or sometimes a pre-packaged low calorie lunch. I have been eating a lot of apples, oranges, and bananas lately, as well. When prices and seasons allow, I vary the fruit with other types.

Damage Control

Took a day off yesterday, especially since the right achilles and calf let me know in no uncertain terms they'd had enough for a while. Apparently, one day off wasn't enough. Walked 30 minutes, 3.6 mph, 211c, 1.8 miles (usual warmup) and then started on what I wanted to be a 10k jog in an hour or less. About the 20 minute mark, the right achilles said it was done, so I slowed to a walk to avoid more damage. I walked another 20 minutes or so, total of 2.35 mile jog, 22:30 minutes, 6.3 mph pace, and walked enough to finish at 3.2 miles, 550c burned, so the total workout was 5 miles, mostly walking.

I called my sister in law who used to be a personal trainer at several universities, including the University of Kansas at Lawrence http://www.ku.edu/. She has a former athlete who is on the Washington, DC Mystics women's pro basketball team http://www.wnba.com/mystics/. Joy really knows what she is talking about, on a number of subjects. She said not to overstretch it, but to ice it down, and give it a rest. To totally change the type of workout for a bit - eliptical trainer, bike, something else that is exercise, but doesn't strain that area and let it heal, so that is what I'll do.

I have work travel coming up. I also have big grad school projects coming due. It is challenging juggling these pressures and keeping a healthy diet and a regular workout, but that is exactly what I will continue to do. I've dropped the ball many times in the past, but 2008 is the year of success.

1/4 of the Way to the Goal Today

In spite of three restaurant trips this weekend, I am officially down 20 lbs. today! It is hard to say "No" when one is trying to see family, friends, and colleagues at a restaurant periodically. On 1 January I was 255 lbs. Today Today I am 235 lbs. I wore a pair of pants to work today I haven't worn before-- I bought it some months ago thinking I would soon fit in them. It wasn't soon, but now they are comfortable. A very nice feeling.

The weight came off pretty fast for the first three weeks, but slowed down the last week, regardless of exercise and diet. I suspect I'll have to work harder for slower success from here on out, but I do still expect success. A very good first month, considering I have work, grad school, a house to fix up, and other responsibilities. My hat is off to parents trying to lose weight, who have the huge additional responsibility of caring for children while trying to do something so energy- and time-consuming.

"I Cain't Git No Validation..."

With apologies to Mick Jagger and any grammarians who read this. I am down 20 lbs. from 1 January's 255 lbs. to 235 lbs. today (tomorrow is "official" weigh in, so no snacks tonight), but nobody comments. Even people who haven't seen me in weeks don't notice. "Um, oh! You shaved off your goatee!" is the most common reply. Oh well. They didn't comment when my weight ballooned up, either, so its not such a big deal. I am doing it for me, anyway, and I can tell a BIG difference.

Dan and I went to Bangkok 54 Thai Restaurant with friends. It was very nice. What a difference from the loud crowd and tight quarters of Belga Cafe. We went early -5 pm. - because it was the only time that fit into all our schedules. Still made us feel like elderly folks hitting the Luby's Cafeteria. Nice atmosphere, friendly staff, great service, great prices, and the food was delicious. One person had pad see ew, another had a rice dish. I had an appetizer of cellophane noodle salad, and was full with that and a dumpling or two. Very nice evening. We highly recommend Bangkok 54 on Columbia Pike in Arlington, VA.

Workout tonight was disappointing, but got the job done. I wanted to run another 10K, or more, but it wasn't meant to be. I stretched thoroughly, walked 30 minutes to warm up, and began jogging. Even at the 15 minute mark, I could tell my muscles were rebelling. I barely got 5K complete, and decided to stop. Very frustrating, but my legs were definitely saying I had pushed them too far, too fast this week. I walked 30 minutes to cool down, stretched, and called it a night, as far as workout. I still have homework. Maybe too many things on my mind to relax completely right now. Still, weight is good, weigh in is tomorrow morning, and I seem to have navigated the three caloric pitfalls this weekend without too much damage. We'll see tomorrow.

I'll give my legs a day off, maybe two, and work on upper body, maybe take a day off completely. It'd be smart to take the long, strategic view, and not damage myself this early in the year, as is my habit in the past. Slow and steady....

10K Saturday, Dim Sum, and Belga Cafe

Went to dim sum for lunch at China Chef with Dan's folks in Silver Spring, MD., as planned.This chart doesn't do it justice. I should have taken my own camera and snapped some shots. I will try to next time. If you go to Oriental East's website, they have some very good photos of the dim sum Dan and his family introduced me to, and I have found to be very delicious. Dan tells me there used to be great dim sum at Golden Palace in DC's Chinatown, but it closed in 1999. It was well-known to be a great restaurant-- President Clinton was there on its last day. You have to go out to Silver Spring, MD, Wheaton, MD, or to Fortune Restaurant in Seven Corners in Arlington, VA. for good dim sum now. For great Korean food, go to Annandale, VA. Il Mee is awesome, but dangerous-- an all you can eat Korean buffet. You pick out the meats you want, take it back to your table, where there is a grill. The servers help you cook it. There are other choices there, too. An all you can eat is not a good option for a fat guy who likes Korean food very much. And, it is right next to Shilla Bakery. Some very nice things there. Check out the restaurant links on the right side of the page to get more information online.

Dim sum proved challenging enough for me. The carts keep coming by with delicious dumplings, spring rolls, barbecue pork roll, fried shrimp, clams, and many other choices. I did OK, though not great. I tried to limit myself to only a couple of dumplings, no fried foods, and a few vegetables. I ate fried shrimp, but otherwise kept the portions reasonable. The dim sum was especially good today for some reason. I even chose not to have chai dumplings - a personal favorite.

So, had a few more calories today, and the body seemed to do a little better on the run. I tried speeding up again, and it went OK this time. Had to be in DC by 8:15 pm, and got a late start working out, so had to adapt and hope for the best. I stretched out pretty well, but didn't do my usual warm up 30 minute walk. I started right in on a 9:40 mile pace and jogged 60 minutes - a 10K in an hour. It felt a little dicey on the left ankle, and right calf, but apparently, was OK. I only walked a cool down for 15 minutes, stretched, and hurried up to the shower. I hope there are no negative repercussions from this truncated warm up and cool down time. I will try to manage my time better for future work outs.

Got cleaned up and dressed up, and hurried to 8th Street SE - Barracks Row. Parking can be challenging, but found a space on a side street pretty quickly this time.

Turned out the people we were going to have dinner with at Belga Cafe had a change of plans, but Dan and I went in anyway. I would have passed, but we saw other friends there, and we had a chance to say hello and catch up a little. It was much noisier and more crowded than I like, but this appeals to some people. The service was pretty good, especially considering the crowd.

The decor is nice - warm colors, brick walls, small modern furniture. The bare brick walls, however, also amplify the noise from people at the bar, as well as at tables.

We were served kalamata olive sourdough bread and glasses of water served from very modern and tasteful metal pitchers. I ordered a glass of Bordeaux, which turned out to be very smooth and full-bodied. Very nice. Dan had a Pepsi. For dinner, I ordered two appetizers - an endive and granny smith apple salad and "chicken and crab meat cigars." The salad was tasty, but challenging to eat - not in bite sized pieces, but very good. The bitterness of the arugula, endive, and small chunks of grapefruit were balanced by crumbled blue cheese, pecans, and mandarin orange. There were also very thin, salty slices of fried prosciutto in the salad. A nice combination of flavors, if challenging to put in your mouth without a mess. Yes, I could have tried to cut it with my knife, but it didn't work for me. The dish was served in a crunchy shell you could eat, but I didn't.

The "cigars" were a type of deep fried spring roll, sliced on an angle, with chopped chicken and crab meat and two dipping sauces. It was good, but not what I wanted calorically. I had two pieces, and gave the rest to Dan. I also had a lot of water during the meal. On a side note, spell check doesn't like the word "calorically", and would prefer "caloric ally." That is actually pretty good. That's exactly what I need - a caloric ally to help me against my caloric enemies. And now, back to our food critique.

Dan ordered endive wrapped in bacon and cheese sauce and mashed potatoes. Very, very rich dish, but he enjoyed it a lot. The server offered us the dessert and coffee menus, but we declined this time. Vincent, the pastry chef, is French, very nice, and very talented, but we were full, and I am trying to lose weight. We'll try some of his delicious creations another time.

So, with an entree, two appetizers, a soda, and a glass of wine, we got out of there for under $65.00, including tip. We could have made some less expensive choices - I could have skipped the cigars and been fine with the salad and bread - , but all in all, except for the noise and the close quarters, we were pleased with our dinner there.

Gearing Up for the Weekend

Scheduled to go to the gym with Dan this evening. Plan to do an upper body workout and walk on a different treadmill. Pretty exciting...actually, I hope the gym has a hot tub. I have had trouble with a kink in the left side of my neck off and on for some time now. Letting the jets hit it sounds really good.

May have dim sum with Dan's folks tomorrow for lunch. Dim sum is a type of Chinese dumpling, usually served for brunch on carts brought around to each table. Here is a Yelp link for dim sum in silver Spring, MD. http://www.yelp.com/c/silver-spring-md/dimsum . It may also include spring rolls, shrimp, vegetable dishes - some very tasty. Have to be careful with it, as mentioned in an earlier post. Saturday night we are going back to Belga Cafe on 8th St SE in DC http://www.belgacafe.com/ , this time with some of his work colleagues. I already know they have some good options I can have without setting me back. Sunday night we are getting together with friends we haven't seen in a while and going to Bangkok 54 on Columbia Pike in Arlington, VA. http://www.bangkok54restaurant.com/ So, three caloric minefields to traverse this weekend before Monday weigh in.

11:45 pm.-- Well, didn't go to the gym as planned, but went to the trusty condo workout room and hit the treadmill. Walked 30 minutes, 200c, 1.8 miles, 3.6 mph-- the usual warm up. Jogged 5.25 miles, 1000c, 6.0 mph, 52:30 minutes. Cool down was walk .85 mile, 100c, 15 minutes. Lots of stretch before and after. Listened to my body. Wanted to jog more, maybe do a 6.3 mile, but the feel of the right calf said "don't push the issue." Trying to think long term, avoid an injury, and remember "slow and steady wins the war." This is definitely a war on fat, and I am going to win.

6.25 Mile Today

Walked 30 minutes, 1.8 miles, 3.6 mph, 210 c burned. Jogged 6.25 miles at 6 mph, 62:30 minutes, 1150c burned. Cooled down with 30 minute walk, 1.72 miles, 3.5 mph, about 190c burned. Felt pretty good, relaxed. Started to tighten up at 3.8 mile mark. Concetrated on relaxation, good breathing, flow. Feeling pretty strong. Was worried at first with a tightness in right hamstring. Wasn't sure how far I could go. Lots of stretching before and after, as well as walks and mental preparedness are working where I have had troubles in the past.

Had seen some numbers return on the scale I thought I had left behind. I know some of the great weight loss I have seen is only water weight, etc, but was hoping for more. Have to go out to eat at least twice this coming weekend. Will have to be very diligent to stay on track for the weigh in Monday. Hoping for 235 lbs., which will be 1/4 of the way to the goal. I was very close last weigh in. I think I can be there Monday. I have numbers I never want to see on a scale ever again.

To Boldly Jog

Light upper body workout tonight. First one this year, other than what doing the crosstrainer gives the upper body. 3 sets of 10 bench press, lat pull downs, curls, wrist curls, shrugs, and tricep extensions. Light weights. Walked 30 minutes, 1.75 miles on treadmill. A decent start. My upper body has never been my strong suit, and right now I am pretty weak. Plus I have some injuries - bad right rotator cuff, other issues. Starting with very low weights and increasing much more gradually than I have done with running will be essential.

This has nothing to do with exercise, but some people haven't seen these videos, so I HAVE to put them here:

Easy Does It

Walked 30 minutes on treadmill at 3.6 mph pace, jogged 45 minutes at 6.2 mph pace (9:40 minute mile) and walked 45 minutes to cool down at 3.4 mph pace. Had some discomfort in both calves and right hamstring in spite of stretching and warmup. Maybe increasing speed wasn't a good idea, modest amount though it was. I will stretch and be careful a day or two before trying another run. Maybe a decent upper body workout tomorrow.

I am nearly to the 1/4 mark - 20 lbs. - of the weight goal. Clothes feel better, I feel better. Though I am not happy with what I see in the mirror, it is far better than it was just a few weeks ago. Maybe I'll get brave enough to add a 1 January and a 1 February photo when the date comes, if there is enough visible progress to show. No one has really mentioned it much, certainly not people who see me every day. Maybe I'll go find a colleague at work who hasn't seen me since the New Year, and see if they comment on my weight loss.

Good Workout, Good Weigh In

This has little to do with fitness, except for the fact that it is a bicycle, but it is such a brilliant design, I want to share it here. My father is something of an inventor, which comes in handy living on a farm. He is always repairing equipment himself or fashioning a part he needs rather than buying one. Usually, his work is done in steel. I am sure he would think this is a great idea, and would be fascinating in its simplicity of design. It's smart, green, low-cost, and sustainable. Like me...



I'll mix up my workout with some cycling on the trails here once it gets warm enough. The Four Mile Run, The W&OD, and the Custis Trails are all pretty close and convenient without having to drive and then bike. The Mt. Vernon Trail is farther, but very nice. It is also easier for me to find a friend to bike with me than to find a jogger at my pace and schedule.

Yesterday was pretty hectic for a Sunday of a three-day weekend. I went to the house in Capitol Hill twice (having work done on it), had two homework assignments (took me over 12 hours total, most of it yesterday) and finally had time to work out at 10:30 pm. Not an ideal time, but with weigh in Monday morning, I was very motivated to do something strenuous, in spite of being very tired of chores and ready to relax.

I warmed up with a 30 minute walk at a 3.6 mph pace, the jogged 6.2 miles in 62 minutes. I cooled down with another 30 minute walk at a 3.5 or 3.4 mph pace. My first 10K in a long time, probably since some time in 2006. It felt pretty good, and muscles cooperated and didn't feel strained. I did have some trouble relaxing and focusing on the run. The fast techno music helped, but I had so many thoughts of the day - the grad school assignments, work goals, home repair, etc - that I found myself tightening up, not concentrating on good breathing, and had to work harder because of the mental distractions.

Considering lunch at Cheesecake Factory this weekend, and small pieces of Skip's milk chocolate truffle cake (nirvana) periodically, I am doing well. Skip has his own business: http://www.creationsbyskip.com/ Highly recommend the dark chocolate truffle cake, though everything Skip makes is delicious. So, I'm still dropping weight on a sustainable meal plan with some nice treats, but in moderation. I've been eating a lot of home made soup (thanks, Joanie) and omelets. I bought fruit and salad at the store, so I can have more fresh stuff this week. If I have a variety of healthy choices, with some treats, like chocolate cake in moderate portions and intervals, life is enjoyable, and not extreme one way or another.

I'm happy with my efforts, and today's weigh in was a reward for another disciplined, but sustainable week- 237 lbs. I am still ahead of schedule, since initially I was only hoping for 240 lbs. by 1 February. Last weigh in, I was 244 lbs. I've lost an average of a pound/day this week. My updated goal was 235 lbs. by 4 February. If I stay on track, I might be there by 28 January, and even lower by 4 Feb. I'll play it by ear before setting up an unreasonable goal that will disappoint me if I don't attain it. 233 lbs. by 28 Jan and 230 lbs. by 4 Feb? 7 lbs. in two weeks. Sounds achievable, even with eating out a couple of times along the way.

Later today I may walk and/or lift. For now, it is nice to have accomplished these goals and relax for a bit.

Treadmills

It is seriously cold in DC right now. Been exercising on a cross trainer or a treadmill inside a lot more instead of running or walking outside. This has its good and bad points. But, since we are on the subject, I have to add one of my favorite videos here by OK Go. These guys know how to have fun on a treadmill.

Another 5 Mile Run

It is good to find limits. I think I found one today. I managed to do another 5 mile run, but my body seems to be saying, "Take a day off from running." pretty clearly, so I will tomorrow. Maybe just a moderate upper body workout and a walk or session on the cross trainer.

Today walked 30 minutes at 3.7 mph, 1.84 miles, 220c, if the treadmill is accurate. These 30 minute warm ups are probably a big part of why I haven't had some of the muscle strains I have had in past years, along with more dedicated stretching and focusing on relaxed muscles. I jogged 50 minutes, 10 mph pace, 950c burned, and walked 10 minutes, .6 mile, for 100c. I stretched some, then did the cross trainer to cool off at level 10 for 30 minutes, 2.3 miles, 250c, and average heart rate of 148. Well, not much of a cool down as far as the heart rate, but was low impact on the legs. I stretched some more, then got cleaned up and had a light dinner.

Very happy with fitness training and diet so far. This is, however, very time consuming, and not at a sustainable pace. I have work, graduate school homework, an intensive work travel schedule coming up, and many other items competing for time. Would be nice to put time into the relationship, and maybe paint a painting with my art friend, Kelly, have dinner and games with other friends, and relax now and then. I guess I know from experience, that it is unlikely to have the continued drop in weight as dramatic as I am seeing now once I am closer to my goal. It is like the growing and harvest season in a short season climate - I am trying to get as much done in a short amount of time, knowing it can't last at this pace.

I didn't have a lot of calories today, and I had burned up a lot of stored sugar yesterday, so it was a bit more challenging to complete the workout than it was yesterday. I have been having omelets with vegetables for breakfast, a large cup of Joanie's crab, vegetable, and potato soup -- really good, especially very hot with a spoonful of cool sour cream in it-- and a salad for lunch, and more soup or mixed vegetables and a small amount of chicken for dinner. Joanie if a friend who lives in Baltimore. They have a tradition of crab and seafood dishes. Her soup is really great, and very healthy. I snack on a few pretzels, pumpkin seeds-- again, probably more salt than I need, but in moderation. I have been pretty careful with sweets and breads - two big temptations for me. I have some now and then, but don't overdo it as I have done in the past.

Weigh in is Monday morning, and I have a hurdle or two to get over - dining out. We went to a company holiday party last Saturday night. It was challenging not to have too many of the appetizers, or to drink a couple of drinks, or to eat a dessert, but I got through it OK. Sunday, we went to brunch with Joanie at Belga Cafe on 8th Street SE (Barracks Row) in DC. http://www.belgacafe.com/ They serve Belgian/Euro fusion cuisine. We have been there several times for lunch or dinner in the past. I didn't want to go at first, because it is sometimes hard to get in without a wait, it isn't inexpensive, and I wasn't sure I could find something I could eat and not pay the caloric price. Well, we got lucky, and were seated without a wait with the caveat that the table was reserved in an hour and we had to be finished by then. Fine with us. The breakfast/brunch menu had more choices than I expected, and while Joanie (I'm diming her out here) got a delicious -looking waffle with whipped cream, and Dan had a sausage, bacon, and cheese omelet with a side of cubed potatoes, very lean, thin bacon, English muffin, and a watermelon wedge. I got a mushroom omelet, and the same sides. The coffee was strong, but good. Dan and Joanie split a dessert, but I was satisfied with my meal, and didn't want any. The waiter was very good-- fairly attentive without hovering. Service did a better job than I have had there in the past. Joanie grabbed the check before Dan or I could, so we had to be gracious and thank her and not make a fuss. It is a small, narrow dining room, and can feel a little congested and loud, but it was a good experience.

So, tomorrow we are supposed to either have lunch with some friends we haven't seen in a long time, or go to dim sum with Dan's family as we do every two weeks or so. Although dim sum comes in small portions, the dumplings, rolls, and other items are so tasty, it is hard not to really overdo it. We try to order vegetables, such as Chinese broccoli or baby bok choy, but even these dishes have rich sauces on them. Tasty, but not good calorically. My goal is to have maybe 4 dumplings at most, and drink a lot of water and hot tea.

Good luck with your own workouts and food choices. You don't have to get through next month, next week, or even tomorrow. You just have to make smart choices today. Plan, prepare, but tomorrow is another day.

New Longest Jog - 5 Miles

Had a very frustrating day - emissions test/truck inspection, snow (would have been nice if I were inside with hot chocolate and a good book instead of on the road), the DMV, and a lot of other stuff. I was very happy to get to the treadmill and workout-- something of a change for me. I wondered if the extra stresses would make my muscles tighter and give me problems, but apparently not.

I usually have the little workout space to myself, but this evening there were people in the workout room, so I used the crosstrainer for 10 minutes or so until the treadmill was open. I stretched well, and walked 30 minutes at a 3.7 mph pace. I reset the timer for 60 minutes and jogged 5 miles in 50 minutes and walked 40 minutes. The last half hour was pretty slow, but I was happy with the 5 miles. I was very relaxed and didn't feel any muscle strains or tweaks.

Diet is going well. I am eating a lot of vegetables in one form or another-- sometimes in an omelet, sometimes with chicken, and a lot of spinach and mixed green salad. I am probably getting too much sodium in the prepared microwave meals I eat sometimes, as well as in cans of V-8 juice. Need to cut back incrementally. Portion control is successful so far, too. The successes I' ve had make it easier to resist temptation. I need a support mechanism, though, for when I don't succeed, to keep me from falling back into old habits. A phone call to Matt or Joy would likely help.

I'm not sure when I last jogged 5 miles. Maybe in Spring 2007, but maybe not since sometime in 2006. The workouts are going very well, so far. This one made the end of my day a lot better than the rest of it.

Longest Jog in Six Months

On treadmill - Walked 15 minutes, .88 mile, then jogged 45 minutes at 10 min/mile pace. Walked 15 minutes after, but didn't go 4 miles walking as planned. Someone else came in to use the treadmill, so I went outside to walk. Pretty chilly- about 35 or 39 degrees, and had chores to do. Walked to Midas where truck was being worked on. Walked to CVS to pick up photos. So, all in all, probably walked 30 minutes or so outside, slowly. Haven't gone 4.5 miles in a long time-- probably since last summer. Felt pretty good, though was concerned about right hamstring about the 2 or 3 mile mark. Concentrating on relaxing muscles seemed to help. Weigh in next Monday morning - would be nice to be under 240 lbs., but that is asking a lot. A few more runs like this, and proper eating-- it might happen.

Accomplished Weight Goal for this Week

Walked an hour on the treadmill, about 450 calories and 3.7 miles. It felt really good. I am stretching out more, and hurting less than I expected. No jog or lifting today. Essentially, a day off. Stayed up late doing homework, got little sleep, feel a little under the weather. Very happy, though. Weight goal was 246 lbs. for today, and the scale said 244 lbs. I am also not sore at all from running and walking yesterday, though I had upped the distance much faster than planned.

If I continue to have success like this along a reasonable time line, allowing for days that don't go well, I hope to reach 235 lbs by Monday 4 February, 3 weigh ins from now. I think I can reasonably lose 9 lbs. in 3 weeks. That would be a loss of 20 lbs. for the first month, and a very encouraging interim goal to get to along the way to 175 lbs by 1 January 2009.

From experience, I know that it will become more difficult to lose in these larger increments, so I want to strike while the iron is hot, as long as I avoid injury. If I make 235 lbs. by 4 February, we'll have to find a non-caloric reward to celebrate. I'll have to think about it.

The blog is boring and wordy, but it is working for me. I can go back and edit posts later and put in photos I am taking of myself along the way. I am just not ready to put the unflattering fat photos in until I have better, slimmer ones to compare them to.

4 Mile Treadmill Run, 3.5 Mile Pentagon Walk

I am trying to listen to my body. I have various aches and pains, but if anything seemed wrong with a muscle or tendon, I would not work out, or just walk. I have had so many disappointing injuries over the years when training. I make some headway on weight loss, but then strain a muscle and it comes to a bad end. So far this month, I have been fortunate to have some cooperation from my body on these jogs. I have increased the distance much faster than I had originally planned, but I stretch a lot, concentrate on form and breathing, and consciously choose to relax. I form a mental image of my body as being the color yellow as I run. In sync with breathing in and out, I visualize the color green starting from my head, and moving to my shoulders, chest, waist, thighs, calves, and feet. As the color green moves downward, I imagine my muscles relaxing, my breathing as regular and not labored, and area by area, this seems to work for me to relax and avoid tightening up. I don't know if this would work for someone else, but I think it is helping me, and especially when I start to feel a tightness in a calf muscle or a hamstring, I visualize relaxing the "yellow" in my body and turning it "green"-- loose, pliable, and injury free. Might sound silly, but I am a really big guy who is able to run 4 miles again (as of today), without injury so far. Something I am doing is working.

I haven't mentioned music yet. I really need fast music - dance, techno, etc - to help me run. It makes a huge difference when I do. I run and walk with an ipod now. In past years, cassette players stretched tapes and ate them, CD players skipped no matter how carefully I help them. MP3 players are a massive step forward for light, portable music. I also listen to language lessons or news podcasts while walking. It makes me feel that I am being productive in multiple areas.

Today, walked on treadmill .9 mile/15 minutes, jogged 4 miles at a 10 minute/mile pace, then walked/cooled off a little for 5 or 6 minutes, another .25 mile or so. Very encouraging. The longest run I have done in months. I will concentrate on avoiding injury so I can keep this momentum going.

I was soaked with sweat, so had to change shirts. Put on sweats and a light jacket and walked 3.6 miles past USAF Memorial and Pentagon. Very steep hill coming back up. Got rained on (just sprinkling) a little, but worth the effort. I saw a couple of other guys jogging past the Memorial. I figured I could keep going if other were dumb enough to be out on the cold and wet. I meant to walk a full 4 miles, but it gets confusing around the Pentagon, and I didn't want to get jacked up by security, so I just turned around at a shorter point and recalculated the distance on www.Mapmyrun.com. Here it is below. Traffic is a bit much on Columbia Pike, but not a bad walk otherwise.

A Day Off

Have had a hard week at work, with school, and working out. Took a day off. Will try to have a good workout tomorrow before weigh in Monday morning.



Here is a good reason to exercise. If I want to see her graduate from college, I was on the wrong path, gaining weight steadily over the years. If I stay fit and healthy, I get to be around to see her grow up. Very good incentive when a workout seems like a lot less appealing than TV and a bag of chips.

Treadmill Friday

Had a really long work day. Could have just taken a day off, but went to the treadmill and walked 15 minutes/jogged 30 minutes at a 10 min/mile pace then finished with a walk for 20 minutes. Total was just over 5 miles, and calories burned (according to the machine) were about 850. I should walk some in the neighborhood, but will just stretch, clean up, and go to bed. I have a lot of work to do tomorrow-- home heater issues, grad school homework, and prep for Monday workday. Also company holiday party tomorrow night. This will be a test of going out and not overdoing it at a place with temptations. It is easier to be good at home or work where you can control the environment more.

I haven't discussed diet yet. Most days I have a two egg omelet with spinach, cheese, sometimes mushrooms, and spices. I use the microwave to quickly and efficiently cook the eggs. I like it a lot, but Dan finds the taste of microwaved eggs unappealing. For the time it takes, and ease of cleanup, I think it tastes fine. I have also been eating an apple or two per day, and sometimes a banana or orange. I have salads regularly, and microwave dinners (good for calorie counting, but bad for sodium content), plus mixed nuts, and other fairly healthy snacks. I am also working on portion control, even on "healthy" meals. I am also trying to eat more slowly and drink more water during meals.

I drink about 2 12 oz diet sodas/day. Not a good habit, and I am trying to replace it with hot tea. I have mixed results with this effort.

I have a Calorie King book which lists calories, fats, etc for many foods and restaurant meals. A handy tool to use when trying to see the costs of various diet choices we might make.

Longer Workout

Yesterday, 8 January, I jogged my longest workout to dat. Well, not hard to do in the first week of January. But it was 8 miles - walked 3 miles in neighborhood, then 15 min walk on treadmill, 30 minute/3 mile run/15 minute walk. Not bad for second week of January.

9 January. It was too cool for me to run at this point, but nice enough to walk. I walked the North 3 Mile Loop I drew out in http://www.mapmyrun.com/ .



It was too dark to see well, the bike path along Arlington Blvd. is too uneven to trust jogging on at night, and there is a lot of traffic along Columbia Pike and Glebe Rd. Hard to see exactly how to go from the side road to Courthouse Rd. Ended up turning South on South Wayne to go back to starting point, so was less than the 4 miles I had planned.

Went to the treadmill to do some more. Walked 15 minutes, jogged 30 minute and a 10 minute/mile pace, and walked 15 more minutes and stretched. a total of 8 miles for the workout-- Not bad for a fat 46 year old in the second week of January. I just have to concentrate on form, breathing, stretching, and listening to my body very carefully to stop running before there is an injury. A strained muscle is what has historically been one factor to throw me off of a regimen. Hopefully, not this year.

First Weight Goal Achieved!

Weighed in at 248 lbs. this morning! Achieved the desired weight goal for the first week. It wasn't easy. I walked and ran sufficiently each day, but am still sorting out diet. That will take some time to figure out a sustainable, reasonable regimen.

Walked about 3.3 miles with our good friend, Kim, tonight. Had to take advantage of the unusually warm weather between cold fronts. Plus, its always great to see Kim. Route below:


A great route that starts in Eastern Market, goes past Congress along Independence Avenue, past the Botanical Gardens, the Native American Museum, and back. Lots of joggers, bikers, and walkers out to enjoy the evening.

Pushing the Limit

Tomorrow is weigh in and a rest or walk day. I started at 255 lbs on 1 January. I hope to be 248 lbs. tomorrow. I have had some difficulty eating properly, so I ran a 3 mile/10 minute per mile pace and walked 30 minutes. I wasn't really ready for it. The plan was to GRADUALLY increase the distance run in smaller increments. 3 miles is barely a warmup for some people, and a short, easy run for me...a year ago. I could feel some of the same muscles in my legs tighten up that have given me problems in the past. I tried to relax, control my breathing, and was able to finish without apparent injury. I stretched out afterward. I do not recommend this workout. I'm not following my own rules, but I really want this goal tomorrow, so I pushed my limit a bit. I will be much more risk averse when I have a few more successes and am on schedule.

I had hoped to be 250 lbs. on 1 January. That would have made a 2 lb. loss as a goal for 8 January-- a much more attainable number. So, if I make it tomorrow, only 2 lbs. the test of the week will put me at my 15 January goal of 246 lbs. I may run shorter distances at times, depending on how my legs feel.

Good night, and good luck with your own fitness and diet goals. Try to have more patience than I had this week. It can save you from injury.

So Far, So Good

Ran a 2 mile/10 minute per mile pace yesterday and a 2.5 mile/10 minute per mile pace today. I walked 15 minutes before and after, and stretched after each workout. I don't like stretching, so one challenge is to increase the time I stretch, as well as the quality and types of stretches I do. I also have to increase running times/distances by short increments over a longer period of time. I am looking forward to outdoor runs/walks and to working out with other runners again. The treadmill gets boring after a while.

And now for something completely different...a human push me - pull you, like from Dr. Doolittle. Only, it's a bike! Would be interesting to try.

Some Fast Results

John here. Dan is enjoying some well-earned vacation in Florida before starting a new job.

Well, the blog is working already-- I was going to skip the workout today, since I had spent so much time working on my house (a 1925 money pit in Capitol Hill), but couldn't because I knew I had to make a blog entry today. I forced myself to go, and am glad I did. I walked 20 minutes, jogged 15 minutes at a 10 minute/mile pace, then walked 25 more minutes. All of this was on the treadmill-- it is very cold out in DC right now. When weather permits, I try to do this outside. Which brings me to a fun tool: www.mapmyrun.com It is a great way to map out walks, runs, and keep track of what you do. And free! There are many already available from other users, so you can use their course if it is convenient for you. Lots of users in the DC area. I mapped out a few 4 mile courses to do once it is warmer. I had already been using these routes, but now could see exactly how far they were and have a good means of keeping up with exercises.

Here is the plan for January:

Tuesday - Thursday - Saturday walk/jog 1 hour. Jog at 10 minute/mile pace and gradually increase time jogged/decrease time walked.

Wednesday - Friday - Sunday walk 30 minutes and do some light upper body work/lift/stretch.

Monday - Rest day.

I'll see how my body reacts to this, and adjust accordingly for February.


The year-end goals are:

1. Weigh 175 lbs.

2. 32 inch waist.

3. Better chest (specific goal to be determined later)

4. Better blood pressure, resting heart rate, and cholesterol levels.

5. Run another marathon. I've completed five (San Diego, Chicago, and three Washington, DC Marine Corps Marathons) since 2001, but this year I would like a better time, and to not train so poorly as I have before.

More goals later. The 175 lbs. by 1 January 2009 is ambitious - around 6 lbs/month. It seems like a reasonable goal, but I have tried and failed at this year after year, since at least 1995, with mostly unfavorable results. Here's hoping that a public record of how it is going will keep me on track. It works for Weight Watchers...

I'll add some photos at some point. Pretty scary now, but at least I am doing something positive about it.

Sleep is another area to work on-- it is very important for general health and weight loss. So, signing off to sleep.

1 January 2008 - A New Beginning

I've wanted to start a blog for some time to comment on politics, science fiction, art, education, travel, and other areas that interest me. However, this blog, at least for now, has a specific purpose-- to document progress and encourage me, my partner, and all three other readers who might see this and take time to read it, to make some reasonable fitness, diet, and lifestyle goals, and have a successful 2008, as far as food and fitness are concerned.

This is John. (Hello.) I am currently 255 lbs and 5' 10" tall. Not a good combination. I have struggled with weight for years with only short term and intermittent success. Although I have completed several marathons, even at heavy weights, I have to get my eating and exercise (or lack of it) under control. I have specific fitness and diet goals that I will outline in a later post, and I will track my fitness regimen. Hey, so it's not Boing Boing or Daily Kos (both of which are pretty cool.) If I attain my goals by 1 January 2009, this blog will have served its purpose. If someone else has some fitness and diet success from something he or she read here, even better.

We also like to go out to area restaurants. Part of the problem, no doubt, but I believe occasional restaurant outings can be managed without damaging our goals, and can be included in a healthy plan. We may give some reviews of the restaurants as to service, price, food quality, and, of course, how and where we found an enjoyable meal without totally blowing the diet.

We'll track various recipes we prepare at home, include photos and instructions, and encourage (constructive) feedback.

Today walked and jogged for a total of an hour. Jogged 1 10 minute mile during that time. I plan to increase the jogging portion by small increments over time.

Good luck with your own goals and plans.