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.