Friday, February 29, 2008
Pretty Fast Leap Day
Well, I won't be exercising again on 29 February for at least four years, so I made it a good one. I walked 1 mile, 16 minutes, 3.8 mph, ran 3.5 miles, 7.0 mph, in 30 minutes, and walked another 16 minute mile to cool down. I haven't run this fast for 3.5 miles in years. Not too long ago, I couldn't even walk the 16 minute mile. So, this was an encouraging, if shorter, workout tonight.
Thursday, February 28, 2008
Thursday 28 February
Another run on the treadmill. Walked 2 miles before, 2 miles after at a slightly faster pace than yesterday - 32 minutes for each 2 miles, a little better than a 3.8 mph pace. Jogged 3.25 miles in just under 30 minutes - about a 6.5 mph pace. I had hoped to run the same distance as yesterday, maybe a little faster, but the oomph just wasn't there. A total of 7.25 miles is a good enough workout for tonight, though I had hoped for more.
No real problems with the legs at this time. Muscle strains seem to be under control, at least for now. But like an old car that runs pretty well, but always has something wrong, now I have big blisters on each foot. I used moleskin on them and kept going.
I really want to see 225 lbs. on the scale at Monday morning weigh in, but it has been collosally hard to drop more pounds and keep them off. It is going to take a lot of effort. I would like even more weight off before I go home to see my family. My father has never had difficulty with fitness and keeping excess weight off. I know he is bothered by how fat I am. It would be great to be at the half way mark: 215 lbs. when I see them. I would be 40 lbs. lighter than when he last saw me. That is asking for the sun, moon, and stars, but isn't impossible.
No real problems with the legs at this time. Muscle strains seem to be under control, at least for now. But like an old car that runs pretty well, but always has something wrong, now I have big blisters on each foot. I used moleskin on them and kept going.
I really want to see 225 lbs. on the scale at Monday morning weigh in, but it has been collosally hard to drop more pounds and keep them off. It is going to take a lot of effort. I would like even more weight off before I go home to see my family. My father has never had difficulty with fitness and keeping excess weight off. I know he is bothered by how fat I am. It would be great to be at the half way mark: 215 lbs. when I see them. I would be 40 lbs. lighter than when he last saw me. That is asking for the sun, moon, and stars, but isn't impossible.
Wednesday, February 27, 2008
A Good Wednesday Run
Walked on the treadmill for 2 miles, 32 minutes, ran 6.5 miles in just under 60 minutes at a little better than a 9:13 minute/mile, 6.5 mph pace. I cooled down with another 2 mile walk, a little slower than the first one, for 33:30 minutes. So, a total of 10.5 miles this evening.
I had a lot more energy than during the previous run, and had no issues with the legs. This was a very satisfying run-- I felt good, accomplished a good goal, and am ready to hit it again tomorrow.
I had a lot more energy than during the previous run, and had no issues with the legs. This was a very satisfying run-- I felt good, accomplished a good goal, and am ready to hit it again tomorrow.
Monday, February 25, 2008
Rest Pays Off
Took a break from working out for several days, and ate a little more each day than I had been for some weeks. Today ran a 40 minute run at 6.5 mph- 5.34 miles, about a 9:13 minute per mile pace. I may have done that running on the National Mall with friends in recent years, but I don't recall doing this on the treadmill where I can verify the speed since some time in 2002 or 2003. For the first time in almost a month, I was limited by stamina and energy rather than tweaky leg muscles. I walked one mile before and one mile after to warm up and cool down at a 3.6 mph 16:15 minute/mile pace.
I would like for weigh in on Monday to tell me I am down 30 lbs. from 1 January. I think I have a good chance of meeting that goal, in spite of some hurdles between now and then.
It is hard to take a break from a fitness regimen, especially when one has fallen off the horse so many years in a row. The fear is, once you get out of your groove, will you stop working out all together? A legitimate concern, but it seems that people get stuck on a weight plateau unless they shake up the routine in some way. I have had trouble losing any more weight after an initial fast drop of 20 lbs or so. I may not have been eating enough. You have to make sure your body is getting proper nutrition and rest. This may mean taking a break for a few days. Just get back on the horse and don't give up.
**************By the way, big disclaimer here: We are not fitness or health professionals. We don't endorse our regimen for anyone else. Work out and diet at your own risk. See your doctor, priest, pharmacist, bookie, trainer, astrologer, or whoever you look to for guidance to make sure you are ready for an exercise program, and that you are eating and exercising safely. Educate yourself on the risks associated with changing your fitness and diet routine. Using the internet, it is easy to check out good programs, and people who can help you choose a wise program for you, and also easy to debunk expensive and sometimes dangerous false solutions-- diet pills, fads, magic patches that purify you through your feet, for crying out loud, cleansing potions, etc...Before you spend money on a quick fix that promises a lot and seems to good to be true, check out government and medical information to see what you are getting into. If it seems too good to be true, then it usually is.************************
I have never used a diet product that actually worked, and I have tried various ones over the years. What HAS worked, though it is not a popular answer, is: expend more calories than you take in. Eat in moderation, eat a variety of healthy foods, eat more fruit and vegetables than meats and breads, and don't deprive yourself of foods you like-- just make them an occasional treat in a modest portions, not binge eating due to frustration or depression. Find an exercise partner, or several, who will walk, bike, jog, work out, play tennis or racquetball, or whatever activities you can do over a period of time and not lose interest.
Small victories add up to a very happy level of fitness over a period of time. I knew I was on my way to an even uglier weight than I had already attained. This didn't happen overnight, but each year, I weighed a little more. I am changing that. I am not where I want to be, but I am successfully, safely, methodically dropping in weight to a more healthy, comfortable level, and it feels great.
I would like for weigh in on Monday to tell me I am down 30 lbs. from 1 January. I think I have a good chance of meeting that goal, in spite of some hurdles between now and then.
It is hard to take a break from a fitness regimen, especially when one has fallen off the horse so many years in a row. The fear is, once you get out of your groove, will you stop working out all together? A legitimate concern, but it seems that people get stuck on a weight plateau unless they shake up the routine in some way. I have had trouble losing any more weight after an initial fast drop of 20 lbs or so. I may not have been eating enough. You have to make sure your body is getting proper nutrition and rest. This may mean taking a break for a few days. Just get back on the horse and don't give up.
**************By the way, big disclaimer here: We are not fitness or health professionals. We don't endorse our regimen for anyone else. Work out and diet at your own risk. See your doctor, priest, pharmacist, bookie, trainer, astrologer, or whoever you look to for guidance to make sure you are ready for an exercise program, and that you are eating and exercising safely. Educate yourself on the risks associated with changing your fitness and diet routine. Using the internet, it is easy to check out good programs, and people who can help you choose a wise program for you, and also easy to debunk expensive and sometimes dangerous false solutions-- diet pills, fads, magic patches that purify you through your feet, for crying out loud, cleansing potions, etc...Before you spend money on a quick fix that promises a lot and seems to good to be true, check out government and medical information to see what you are getting into. If it seems too good to be true, then it usually is.************************
I have never used a diet product that actually worked, and I have tried various ones over the years. What HAS worked, though it is not a popular answer, is: expend more calories than you take in. Eat in moderation, eat a variety of healthy foods, eat more fruit and vegetables than meats and breads, and don't deprive yourself of foods you like-- just make them an occasional treat in a modest portions, not binge eating due to frustration or depression. Find an exercise partner, or several, who will walk, bike, jog, work out, play tennis or racquetball, or whatever activities you can do over a period of time and not lose interest.
Small victories add up to a very happy level of fitness over a period of time. I knew I was on my way to an even uglier weight than I had already attained. This didn't happen overnight, but each year, I weighed a little more. I am changing that. I am not where I want to be, but I am successfully, safely, methodically dropping in weight to a more healthy, comfortable level, and it feels great.
Wednesday, February 20, 2008
Treadmill Wednesday
Went to the gym with Dan tonight. I ran on the treadmill for 3.2 miles-- 30 minutes at 6.4 mph, a 9:22 pace. That was a faster pace than I have done in quite a while. Walked 30 minutes to cool down. A decent workout.
Monday, February 18, 2008
Step It Up a Notch
Went to the gym and did the cross train reverse at level 14 for 90 minutes. I don't think I have ever done that level for that long before. It helps to listen to fast music, the row of TV screens with closed captioning gives a few options, and I also take a magazine or two. That way I feel I am multitasking and don't get bored. Dan went to play tennis for two hours this morning, then went to the gym and did an hour or more of upper body work.
Mostly ate raw vegetables today, and along with such a strenuous workout, I felt I had a little leeway on food tonight. When Dan and I were out doing errands after working out, I knew he was starving, so I suggested we go to Don Pablo's Mexican Restaurant at Potomac Yards in Alexandria, VA as we were passing it. He was hesitant, since he is very supportive of my diet and weight goals, but I assured him I would be fine. We liked the decor - we were seated next to an indoor fountain, and the space was open, with tall ceilings, and plenty of room between tables. It wasn't too loud, either.
The service was friendly and prompt, but the chips were stale. We both ordered quesadillas - he got shrimp, I got steak. Pretty skimpy on the meat, and very skimpy on the guacamole, sour cream, and pico de gallo. We asked for extra, and they did not add it to the bill, which was nice. I had a diet coke, Dan a regular (can't get him to give up the regular stuff), and he also had a side of refried beans.
Not to be too judgmental, but we are not likely going back. If you are going to eat something high in calories, it really needs to be worth it. At least the company I keep is great - Dan is very nice to hang with, just sitting on the couch watching TV, going to see his parents in Silver Spring, MD, or going to a restaurant. We'll just pick a different restaurant next time.
Mostly ate raw vegetables today, and along with such a strenuous workout, I felt I had a little leeway on food tonight. When Dan and I were out doing errands after working out, I knew he was starving, so I suggested we go to Don Pablo's Mexican Restaurant at Potomac Yards in Alexandria, VA as we were passing it. He was hesitant, since he is very supportive of my diet and weight goals, but I assured him I would be fine. We liked the decor - we were seated next to an indoor fountain, and the space was open, with tall ceilings, and plenty of room between tables. It wasn't too loud, either.
The service was friendly and prompt, but the chips were stale. We both ordered quesadillas - he got shrimp, I got steak. Pretty skimpy on the meat, and very skimpy on the guacamole, sour cream, and pico de gallo. We asked for extra, and they did not add it to the bill, which was nice. I had a diet coke, Dan a regular (can't get him to give up the regular stuff), and he also had a side of refried beans.
Not to be too judgmental, but we are not likely going back. If you are going to eat something high in calories, it really needs to be worth it. At least the company I keep is great - Dan is very nice to hang with, just sitting on the couch watching TV, going to see his parents in Silver Spring, MD, or going to a restaurant. We'll just pick a different restaurant next time.
Sunday, February 17, 2008
17 February - Cross Train Reverse
Went to the gym and did the cross trainer at level 13 for 90 minutes. I like the cross train reverse setting, which goes forward for 5 minutes, then makes you stop and go in reverse for 2 minutes, before stopping and making you go forward for 5 minutes again. It works more muscle groups and is a harder workout. It felt really good, and I don't know when I went 90 minutes on that level before. I guess it is time to bump it up one level tomorrow.
Dan played tennis for two hours today, and is scheduled for two hours in the morning. He is losing weight and trimming up, as well. We both have a long way to go, but if we are consistent, we should be in good shape by 1 January 09. I really hope we look great before then, but that is a reasonable time limit to see significant improvement.
Dan played tennis for two hours today, and is scheduled for two hours in the morning. He is losing weight and trimming up, as well. We both have a long way to go, but if we are consistent, we should be in good shape by 1 January 09. I really hope we look great before then, but that is a reasonable time limit to see significant improvement.
Saturday, February 16, 2008
Ran a 10K Race Today - 1st Competitive Race Since 2005
Today I ran in the President's Day 10K Run in Alexandria, VA. I think the last race event I participated in before this was the Marine Corps Marathon in October 2005.
http://www.washingtonbirthday.org/html/race.html
It was pretty chilly running weather for me - about 35 degrees at 0830 start. I was concerned that the right leg would give out on me without warning. Well, it warned me a lot, but never gave out. I finished the 6.2 miles in 60 minutes, 14 seconds. It took 30 seconds for me to get to the starting line after a guy dressed in colonial garb fired a musket, so I was actually a little faster than the official time recorded for me. I kept a 9:43 minute/mile pace - much better than I expected, so I am happy. I hope to one day look back and wonder why this pace was so great, but for today, it is.
http://www.washingtonbirthday.org/html/race.html
It was pretty chilly running weather for me - about 35 degrees at 0830 start. I was concerned that the right leg would give out on me without warning. Well, it warned me a lot, but never gave out. I finished the 6.2 miles in 60 minutes, 14 seconds. It took 30 seconds for me to get to the starting line after a guy dressed in colonial garb fired a musket, so I was actually a little faster than the official time recorded for me. I kept a 9:43 minute/mile pace - much better than I expected, so I am happy. I hope to one day look back and wonder why this pace was so great, but for today, it is.
Friday, February 15, 2008
Finally Went to the Gym
Finally renewed a membership at a local gym Dan has gone to for years, but I am just starting. The machines are great, the facility is nice, and there are a lot of classes to try. Many are in the evening, so it will work with my schedule, at least when I am not on the road.
So I did (drum roll, please) 35 minutes on a different cross trainer machine than the one in the condo building. Level 13, 585 calories burned. I will look into cycle classes and other cardio to mix it up some.
We went to Outback for a late dinner. I had a small steak, broccoli, and green beans. The steak was good, but the sides were great. I haven't tasted green beans that good in years. I need to find out what they did. Dan had a chicken caesar salad. We also had a grilled shrimp appetizer. Except for the bread and butter, we did pretty well tonight. No dessert, of course. I just don't think we should eat so late, but we did.
Tomorrow morning I get up early and try a Washington's Birthday 10K race in Alexandria, VA. I know I have plenty of stamina to do it easily, just not fast. The worry is with the presistent right lower leg problems, especially in the cold weather. I will play it by ear, and stop if there is a problem.
So I did (drum roll, please) 35 minutes on a different cross trainer machine than the one in the condo building. Level 13, 585 calories burned. I will look into cycle classes and other cardio to mix it up some.
We went to Outback for a late dinner. I had a small steak, broccoli, and green beans. The steak was good, but the sides were great. I haven't tasted green beans that good in years. I need to find out what they did. Dan had a chicken caesar salad. We also had a grilled shrimp appetizer. Except for the bread and butter, we did pretty well tonight. No dessert, of course. I just don't think we should eat so late, but we did.
Tomorrow morning I get up early and try a Washington's Birthday 10K race in Alexandria, VA. I know I have plenty of stamina to do it easily, just not fast. The worry is with the presistent right lower leg problems, especially in the cold weather. I will play it by ear, and stop if there is a problem.
Interesting Food Article from NYT
http://www.nytimes.com/2008/02/13/dining/13incompatible.html?oref=login
"I love you, but you love meat" is a thoughtful article on how couples and families can find ways to accomodate very different eaters. Dan is a pickier, um, I mean, more discriminating diner than I am, but it is pretty easy to find dishes and restaurants we both enjoy. We have both made the effort to compromise, and it has been successful so far.
The article has some funny (to me)terminology - "vegangelical", for example, and one chef compared militant vegans to hezbollah.
Once we get to our weight goals, I'd like for us to take a foodie vacation, maybe a cheese tour, a la Wallace and Gromit. THAT would be fun - touring Europe, finding great cheese, bread, chocolate, and wine. I'd like for us to make decadent foods an occasional treat, rather than a habit-- sustainable, reasonable, and fun.
"I love you, but you love meat" is a thoughtful article on how couples and families can find ways to accomodate very different eaters. Dan is a pickier, um, I mean, more discriminating diner than I am, but it is pretty easy to find dishes and restaurants we both enjoy. We have both made the effort to compromise, and it has been successful so far.
The article has some funny (to me)terminology - "vegangelical", for example, and one chef compared militant vegans to hezbollah.
Once we get to our weight goals, I'd like for us to take a foodie vacation, maybe a cheese tour, a la Wallace and Gromit. THAT would be fun - touring Europe, finding great cheese, bread, chocolate, and wine. I'd like for us to make decadent foods an occasional treat, rather than a habit-- sustainable, reasonable, and fun.
Thursday, February 14, 2008
14 February - Cross Trainer
Dan went to play several hours of doubles tennis for his workout tonight. I did the cross trainer for an hour again, level 13, 4.1 miles, 865 calories burned. I know the machines give inflated calorie amounts. I will look up the actual calories burned on average for various exercises and adjust future posts accordingly...but for now, I burned a lot of calories.
I cooked Valentine's Day dinner for Dan yesterday - nice rare Angus steaks, mixed greens salads, cheese bread, a side of rice and broccoli, and a side of sauteed onion and portabella mushrooms. Dessert was a small (small) slice of red velvet cake we shared. Not the best caloric choices for some parts of the meal, but it was at home, which means:
1. Easier to do portion control.
2. More affordable.
3. Avoided the crush of people on "amateur night", when everyone thinks they have to go out, rather than go out on a quieter, less crowded night. I really hate a loud, crowded venue. No amount of good food, affordability, and decor can make me enjoy a meal if it is loud and crowded. So, a quiet meal at home a day early gave us the opportunity to do our respective workouts in peace on Valentine's Day.
I cooked Valentine's Day dinner for Dan yesterday - nice rare Angus steaks, mixed greens salads, cheese bread, a side of rice and broccoli, and a side of sauteed onion and portabella mushrooms. Dessert was a small (small) slice of red velvet cake we shared. Not the best caloric choices for some parts of the meal, but it was at home, which means:
1. Easier to do portion control.
2. More affordable.
3. Avoided the crush of people on "amateur night", when everyone thinks they have to go out, rather than go out on a quieter, less crowded night. I really hate a loud, crowded venue. No amount of good food, affordability, and decor can make me enjoy a meal if it is loud and crowded. So, a quiet meal at home a day early gave us the opportunity to do our respective workouts in peace on Valentine's Day.
Tuesday, February 12, 2008
Walk and Cross Trainer
Walked 45 minutes at lunch yesterday at Ft. Bragg. It was chilly, but sunny, and I was in a suit and tie - not exactly ideal for exercise, but I had the time and used it.
Tonight, did the cross trainer 60 minutes, level 13 and then jogged 1 mile at 6.7 mph (8:57 min mile) and walked 1.1 mile to finish out 30 minutes. I wish my leg would heal up. It is hard to be patient and not run. I tried faster and for a shorter period of time, but that didn't seem to work, either. I do have visible results, though - my clothes are getting looser, and the scale is slowly beginning to say nicer things. I was hoping to run a President's Day 10k this weekend, but not sure at all if the right leg will let me. We'll see.
Tonight, did the cross trainer 60 minutes, level 13 and then jogged 1 mile at 6.7 mph (8:57 min mile) and walked 1.1 mile to finish out 30 minutes. I wish my leg would heal up. It is hard to be patient and not run. I tried faster and for a shorter period of time, but that didn't seem to work, either. I do have visible results, though - my clothes are getting looser, and the scale is slowly beginning to say nicer things. I was hoping to run a President's Day 10k this weekend, but not sure at all if the right leg will let me. We'll see.
Saturday, February 9, 2008
9 February - Cross Trainer
Did the cross trainer for an hour at level 12. Felt good. Stretched a good while afterwards. Hoping the right leg heals in time to run in a 10k next weekend.
Friday, February 8, 2008
8 February - Another Run
Well, couldn't resist a jog on the treadmill. Felt great for 40 minutes at a 6.2 mph pace. About the 42 minute mark, though, I could feel the achilles, or soleus, or whatever the problem is in my lower right leg, start to complain. I stopped at the 45 minute mark and walked 15 minutes at 3.6 mph. Limped the rest of the evening. It is hard to be patient, but I will have to learn that virtue.
Went with Dan to Fortune Chinese Restaurant. We go there regularly for dim sum, but less since it changed ownership. He was very excited to find out they now serve dim sum on weekdays at dinner as well as at lunch. On weekends, it is only at lunch. So, he has another option for food after tennis in Fairfax. He plays every Thursday. Volleyball in the city is every Tuesday. He adds other times during the week and weekend, and plays wallyball regularly, too. Dan is big into team sports. I tend to workout, bike, or run on my own, or with one or two others. Dim sum was good, and I could get a small portion and not eat too much.
Went with Dan to Fortune Chinese Restaurant. We go there regularly for dim sum, but less since it changed ownership. He was very excited to find out they now serve dim sum on weekdays at dinner as well as at lunch. On weekends, it is only at lunch. So, he has another option for food after tennis in Fairfax. He plays every Thursday. Volleyball in the city is every Tuesday. He adds other times during the week and weekend, and plays wallyball regularly, too. Dan is big into team sports. I tend to workout, bike, or run on my own, or with one or two others. Dim sum was good, and I could get a small portion and not eat too much.
Wednesday, February 6, 2008
6 February - Cross Trainer and Walk
Took a rest from exercise for three days. Between travel, work, and school, I was too exhausted to go. Before going to the airport to return home today, I went to the hotel fitness center and did the cross trainer for an hour at a fairly high level. It had a different scale then the one I am used to - levels 1-15 on the one today instead of 1-20. I have been working out at a leisurely level 10 out of 20, but today was on level 12 out of 15, so it was a good sweat, especially in the Florida humidity and warmth. It felt really good, mentally and physically.
Walked this evening 1 hour in the neighborhood. Nice weather right now and wanted to take advantage of it, as well as a little less homework this week, too.
Weight is looking good. Now if my legs would heal and cooperate, I can start running again.
Walked this evening 1 hour in the neighborhood. Nice weather right now and wanted to take advantage of it, as well as a little less homework this week, too.
Weight is looking good. Now if my legs would heal and cooperate, I can start running again.
Sunday, February 3, 2008
3 February Weigh in
Had to move weigh in to Sunday due to work travel. In spite of Matuba Sushi last night, and not being able to run, I was down one more pound to 234 lbs. today. I am 6 lbs. below my goal for 4 February, so I am still on schedule, or actually ahead of it. I am down 21 lbs. from 1 January. A good thing I'm ahead of the game right now. It is much harder for me to lose weight without running. February will likely be a month of more modest progress. Took the day off due to travel, homework, and legs just needed it. The hotel has a nice workout room, and that is where I'll be after work tomorrow.
Verizon DSL took a little vacation in our neighborhood yesterday, so I wasn't able to blog or do homework until today when I got to Tampa. 2 February entry is below.
2 February
Tried to jog today. Right achilles is still unhappy. I walked 15 minutes to warm up, jogged 1 mile at a 9:40 pace, but had to stop and walk. Not healed yet. Walked another 40 minutes at 3.6 mph pace to round out an hour. Should have gone to the cross trainer, but didn't. Will refrain from running for two weeks and see if that is enough. In the meantime, I will do the cross trainer and upper body work. I hate to lose the great momentum I had running, but there doesn't seem to be another way around it right now. Have to take the long, strategic view.
Weight is still in a good place, but have to change weigh in days. Will be traveling a lot for work and will be out of town on many Mondays. I guess the logical day to switch to is Sunday. Went to Matuba tonight for dinner with Dan. Matuba-sushi.com Very good, and perfect service. We really like the lady who was out server tonight and always hope for her when we are there. Fried gyoza and tempura shrimp for appetizer, several rolls for dinner. We were more moderate than in times past, which is a good thing.
Verizon DSL took a little vacation in our neighborhood yesterday, so I wasn't able to blog or do homework until today when I got to Tampa. 2 February entry is below.
2 February
Tried to jog today. Right achilles is still unhappy. I walked 15 minutes to warm up, jogged 1 mile at a 9:40 pace, but had to stop and walk. Not healed yet. Walked another 40 minutes at 3.6 mph pace to round out an hour. Should have gone to the cross trainer, but didn't. Will refrain from running for two weeks and see if that is enough. In the meantime, I will do the cross trainer and upper body work. I hate to lose the great momentum I had running, but there doesn't seem to be another way around it right now. Have to take the long, strategic view.
Weight is still in a good place, but have to change weigh in days. Will be traveling a lot for work and will be out of town on many Mondays. I guess the logical day to switch to is Sunday. Went to Matuba tonight for dinner with Dan. Matuba-sushi.com Very good, and perfect service. We really like the lady who was out server tonight and always hope for her when we are there. Fried gyoza and tempura shrimp for appetizer, several rolls for dinner. We were more moderate than in times past, which is a good thing.
Friday, February 1, 2008
1 February - More Cross Trainer
Very difficult day. Work stresses, impending work travel, a relative has passed away, grad school crunch time. It is easy to say I don't have enough time to work out right now, but I have to stick with this and manage my time well.
So, went to the workout room late, did the cross trainer again for an hour, level 10, 780c burned, and hope my achilles is healing so I can jog again soon.
So, went to the workout room late, did the cross trainer again for an hour, level 10, 780c burned, and hope my achilles is healing so I can jog again soon.
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