31 December-- Last Day to Workout in 2009

Yesterday did the crosstrainer machine at level 14 for an hour. Walked on the treadmill at a 3.5 mph pace for an hour. Kept the heart rate up above 155 for most of the first hour workout. I was doing leverl 12 for quite a while, and have done leverl 13 a lot. This was the first time I can remember doing level 14 for an hour since the early 2000s or late 1990s. If memory serves, I only did it for 30 minutes or so, and not regularly. This is a ncie improvement.

Today didn't have much time, so ran 3.1 miles in 31.25 minutes and walked a mile in 18:00 minutes. I thought I would have more stamina, but I am content with the workout for the last day of the year. I am down 30 lbs now from the ugly high number I saw 1 August. I am happy to move into 2010 in much, much better shape than I expected.

Happy New Year to all, and a healthy, productive 2010 that sees us reach our healthy goals.

29 December-- Cranking It Up a Notch

Did the crosstrainer for two hours at level 13, and at a higher rpm than before. I have been doing it mostly for an hour or hour and a half. I hope I can devote the time to make the two hour session standard. I usually watch a couple of TV show downloads and cruise at a 50 to 55 rpm pace. This time I had some Annie Lennox, Beyonce, and other dance remixes that kept me going at an average of 60 rpm or better. The machine said I burned 2175 calories and pedaled over 10 miles. I doubt that is accurate, but it was still a significant workout by my standards.

I also did my usual three sets of 10 bench press, three sets of 10 lat pulldowns three times-- before, at the hour mark, and at the end of the two hour crosstrainer workout. I upped the weight on the benchpress to barely achievable for me (still not going to tell ya what that paltry number is.) I left the lat pulldown weight low for now.

I started late in the evening, and wish I had done this earlier, but glad to accomplish this at all. I also wish I had been better throughout the year, and I would be at my goal by now, but I am truly, truly happy I did not completely blow off working out during the holiday season. I am in good shape to start 2010 in a much better place than I did 1 January 2009. I accept what is, and am working consistently toward what I want my weight to be by 31 December 2010.

27 December-- Crosstrainer Love

Did the crosstrainer machine for 90 minutes
at level 13 and three sets of three ten rep
light upper body workout. A bit under the
weather with a head cold, but felt OK
working out.

After Christmas Running Sale-- 26 December

I wish I was "half-off" but that day has not yet arrived. 25% off is still a pretty good deal. I am down 25 lbs since 1 August, 1/4 of the way to my goal of 170 lbs. Not yet where I want to be, but much better off than I was just a couple of months ago. I'm especially pleased to be losing or maintaining weight during the holidays when we all usually gain some pounds. I expect to redouble my efforts come 1 January and be way ahead of my usual game.

Did the crosstrainer machine today for 60 minutes at level 13, and a light upper body workout of three sets of bench press and three sets of front and back lat pulldowns. I didn't have much weight on the machine, so little in fact, I'm not even going to tell you, but it is better than nothing.

The Downsizing of John-- 3 December 2009

Today I am officially down 25 lbs-- 1/4 of the way to my weight goal of 170 lbs. I saw this weight a week or so ago, but it was water weight loss after working out heavily. Now it is "real" weight loss. On 1 August, I weighed 270 lbs. Numbers on the scale I never dreamed I would ever see. I hope I never, ever see them again. I look and feel better already.

A week ago I ran my first 4 mile in nearly two years. Today, I ran it again, at a faster pace, and for a longer time. In between, I did the crosstraining almost every day for an hour, and sometimes for two hours at level 12.

On the treadmill, walked 1 mile in 17:30 and ran 4.35 miles in 42:30. Slightly better than a 10 minute mile, which is an improvement for me. I am encouraged by the weight loss, especially when I haven't been running and doing the crosstrainer 2 hours a day every day as I did for a while. Eating habits have improved, and moderate exercise is apparently enough to continue the downward trend for now.

Thanksgiving 2009, and a Day to be Even More Thankful (Two Days Later)

Went to Tower Oaks Lodge in Rockville, Maryland with the partner and the in-laws for Thanksgiving. Felt a little odd-- this is the first Thanksgiving I have not cooked a big meal in a decade or two. I tried to be good for a change, and did not order a big turkey and dressing meal. My mother in law did. It looked delicious, and it was huge. I ordered the beef osso buco, thinking that swiss chard, beef, lentils, and chanterelle mushrooms sounded like a tasty, but modest meal. It was not as expected. The taste was fine, but it was in one big pile. I expected something a little more...divided up, and pleasing to the eye. Oh well. The service was great, and the server, Foster D., did a fantastic job with our somewhat difficult table.

Here is the osso buco. See? A brown mess. If the green swiss chard had been in one separate place, the chanterelles next to the chard, and the lentils in a smaller portion to the other side of the beef, it would have looked a lot better.


Toward the end of the meal, my mother in law became ill (nothing to do with the food) and had to be taken to the hospital. She is elderly, and we were worried. Happily, she is better now, and could be taken home two days later. We stopped by Jaleo in Bethesda, Maryland to celebrate. http://www.jaleo.com/

To the left is a spinach dish. Below are cod fritters and a sweet honey aioli sauce.The food was infinitely more pleasing to the eye, and the palate than the food at Tower Oaks.

















Fried calamari and garlic aioli sauce.





Fresh bread and an olive oil dip with crushed garlic.



























Jose S. was our main server. He had just the right balance of seeing to our needs without hovering. We go to Jaleo in Crystal City, VA and sometimes to the downtown Washington, DC locations more than we get over to Bethesda. This was our best Jaleo experience in some time. Kudos to Jaleo Bethesda for a wonderful lunchtime experience, and truly a day to be thankful-- taking my mother in law home from the hospital.

Sunday 22 November 2009-- Intervals, Dim Sum, and Tuna

Last night added a PM 2 hour session of cross trainer at level 12.

This morning, did 2 hours of intervals-- walk 1.2 mile +- at 3.4 mph average pace, jog 1 mile at 6.0 mph/10 minute per mile pace. Total of 8.5 miles in 2 hours. Very tired after. Had a low energy day.

We went to Silver Spring and picked up Fred and Ipu for dim sum at Wong Gee in Wheaton. http://www.wheatonmd.org/go/wong-gee


The Yelpers were pretty hard on the restaurant, except for the fairly obvious owner or owner's friend review. http://www.yelp.com/biz/wong-gee-asian-restaurant-wheaton

Maybe it helped that I haven't eaten much lately and was hungry, but the noon Sunday dim sum was really good. We order a plate of baby bok choy, various steamed dumplings, custards and spring rolls for Fred and Ipu, and fried fungore dumpling for Dan. It was all tasty and well-prepared.

Service can be slow at Wong Gee. The steam cart lady was going to pass us right by, but I caught her attention and so we were served pretty quickly. We are regulars there, and know some of the wait staff from other dim sum restaurants that have closed in the last year. They take pretty good care of our specific dining needs-- dinner out with two elderly people requires a little more help.

Doesn't look like there will be a PM workout tonight. I just need a good workout in the morning, and I believe I will hit my weight goal for Monday without it. If I do the exercise tonight, I may be too tired for a good morning workout. Really low energy right now, but had a pan-seared ahi tuna steak, and feel better. Will have a little more on top of a salad with Dan later.

Saturday 21 November-- 5k plus 4.9 mile walk

Here's the theory: workout like crazy in preparation for Thanksgiving (and the rest of the holiday season) so the food doesn't do as much weight gain damage as it would if you just said, "Oh, it's the holidays. Just do whatever, and start being good on 1 January."

Walked 1 mile on the treadmill, jogged 3.1 miles, walked 3.9 miles more for a total of 8 miles this morning. It took 2 hours to do this. The jog was at about a 10 minute mile/6.0 mph pace. I am getting a little faster from my 10:20/mile 5.8 mph pace. I prefer to run at 6.0 or 6.2, but I seem to damage my legs less when I do 5.8 or so initially and slowly increase the speed. The goal is to do a 6.2 mph/10k per hour pace for an hour by 31 December. That seems achievable at this point.

20 November- Friday-- !O Soleus Mio!

Monday 16 November jogged 3.25 miles and walked 2.0. Had a head cold and took off Tuesday-Wednesday.

Thought Thursday would be great with 2 days of rest. Instead, soleus muscles, a literal pain when running for the last several years, made anything but 1 mile jogging/walking intervals impossible. Frustrating. Will try new stretches I was shown yesterday. I did 4 miles total, jogging 1, walking 1, and repeating. I was grumpy at work because of a Thanksgiving potluck. All that delicious food, but I really didn't need more food. Ate an apple and breakfast bar, especially since I was invited over a friend's house for dinner. It paid off, but is a challenge. This whole season from now through 1 January will be interesting-- seeing friends and family, but not overeating.

http://en.wikipedia.org/wiki/Soleus_muscle

Friday 20 November-- maybe the soleus stretches helped. Early AM before work, walked 1 mile, jogged 3.5 miles, and walked 2.5 miles for a total of 7 miles this morning. The longest jog this year since January. All on treadmill. Will work up to running outside on the sidewalk again. PM after work, hit crosstrainer for 60 minutes at level 12, and walked on treadmill 60 minutes moderate speed.

Looking at the anatomy chart, maybe it is the tibialis anterior that is the problem. Whatever. I just want my muscles to behave and let me run.

15 November: Improvement, At Last

Mid-October through the 29th did 60 minutes at level 13 on the cross trainer machine most days. Worked up to doing interval jogging/walking, as well. 24 October began doing intervals on treadmill-- walking 10 minutes, then jogging 10 minutes for a total of 60 minutes per workout. Did occasional light upper body workouts, as well.

Went on a business trip for two weeks to a location with limited sight-seeing options. Jogged a lot, instead. Each day for most of the two weeks I continued did interval training, but usually walking one mile and then jogging one mile for a total of six to eight miles, depending on the day. Had some weight loss success, and gained a fair amount of stamina.

Jogged the first 5k since February or March on the treadmill today, 15 November, in 31:50 minutes. Walked 5.35 miles more for a total of 8.25 miles today-- the longest distance in some time. I did 6 and 8 mile intervals on the trip, but not after jogging 3.1 miles consecutively. I had gained weight from my starting point in January, rather than lost, so this is welcome change-- I am down nearly 20 lbs. from my worst number, and 5 lbs below the starting point. The current goal, in spite of Thanksgiving and Christmas coming up, is to be 225 lbs. by 1 January 2010. Not the goal I had hoped for in January 2009, but still a victory, especially given the bad fitness year I have had. Progress!

On the Right Track-- 25 October 2009

Today was the 2009 Marine Corps Marathon. It was a beautiful day-- perfect for a long run. I feel a bit of a pang that I didn't prepare for and run it this year. Maybe next year. Kudos to those who did do it in 2009.

21 through 23 October, did the crosstrainer for 60 minutes at level 13 each morning before work. Mornings are not easy, but jump start the day.

Saturday 24 October, did a light upper body workout-- 3 sets of 10 lat pull downs and 3 sets of 10 bench press. Then did intervals on treadmill-- walk 10 minutes, jog 10 minutes at 9:40/min pace, and repeat as much as possible for an hour. There was more walking than jogging. Did not have the stamina to jog as much as I wanted, but did OK. Then did the crosstrainer for 30 minutes at level 11. Total of 90 minute workout. Getting better.

Sunday 25 October, did the crosstrainer for 60 minutes at level 12 and walked 15 minutes on the treadmill before going to in laws for dim sum. Had hot tea and steamed dumplings. Nothing fried.

Afternoon, did 30 minutes bicycle outside, and 30 minutes walk. Would like to have done more-- it is a pretty day out-- but tired and ready to relax inside for a while.

Weight is coming down. Almost back to the starting point. Unfortunately, I gained weight this year, instead of losing it so far. I am glad to be nearing the starting point again, at least. If I stick to my plan, I will have a positive result this year in spite of setbacks.

20 October

Have switched to morning workouts. I need to ramp up the metabolism to run higher all day. Evening workouts aren't doing it. Did the cross trainer at level 13 for an hour and a light upper body workout this morning. I plan to make this a habit and become consistent.

October, Already?!

The first post since January...Well, this year did not go as well in the fitness dept as hoped. I have been very inconsistent. I have gotten back into the gym in the last two weeks, though. Walking on walk/bike paths for an hour or so each day during a visit to Tucson, and hiking a lot in Colorado in August. Better late than not at all, I guess.

Did 40 minutes jog/walk on the treadmill and 30 minutes on the stationary bike this evening.

Have been doing the cross training for an hour or more most days of the last week.

Joy, are you watching? I am back in the saddle. I hope.

6 January 2009 - Feeling Better

Felt better and had less back pain and less tightness in calves. Stretching and trying to get decent rest. Walked 20 minutes, jogged 1.25 miles, and walked another 35 minutes. Not burning up the track, but at least I am out there. Slow and steady wins the war.

4 January 2009 - This hurts

Severe lower back pain interfered with my workout. I managed to walk 40 minutes, jog a mile in 10 minutes, and walk 40 more minutes. I just couldn't run much. Still made it a decent workout by duration.

1 January 2009 - Crawling towards 2 miles

Determined to make up for yesterday's shortcomings. Walked 15 minutes at 3.5 mph, jogged 1.75 miles at 6.0 mph, and walked another 60 minutes or so at 3.5 mph to make a total of 6.25 miles - a little over a 10k in 95 minutes. My goal is to gradually replace walking with jogging and get the 10k time down under 60 minutes by 1 March. If I can jog 2 miles by Monday 5 January, increase that by 1 mile every two weeks, that will almost do it.

I feel pretty good about today. I wish I had kept up with exercise all during 2008, but I let other things distract me and I got off track. I'm starting over, at nearly the weight i started with 1 January 2008, but at least I am a little ahead in the walking and running department.

My New Year's Resolutions are much like they have been for many years. I want the same improvements, though I seem to fall short a lot of the time. Maybe I should have easier goals so I can reach them. Nah, that's not our way.

New Year's Resolutions:
1. Less cursing/negativity/complaining and more positive, upbeat attitude. Realistic, but upbeat.

2. More painting and artwork this year. I let that go to the wayside, too. I get busy with school and work, and don't do enough creative projects. I'm going to try harder to make that a necessary part of my schedule.

3. Exercise and diet goals: Weigh 175 lbs by December 2009, run at least one marathon again this year (I haven't done one since 2005), and improve cholesterol and blood pressure scores. I hope to achievev this by eating smaller portions and healthier choices, but allowing for fun food, too - in moderation.

Anyone reading this, you might leave a comment on what your resolutions and goals are for 2009. I'd like to know.

31 December 2008

Last day of 2008. Fitness did not remotely go as planned, but I think I have learned a lot about myself, goals, priorities, failure, and success. I'm going to keep trying, and try new methods to reach success.

Walked 15 minutes at 3.5, jogged 1.6 miles at 10 minutres/mile, and walked another 15minutes. Was interrupted by a stomach ache, but seem to be OK after a while.