Sweet 15!

I was at the gym this week, and I picked up a 15 lb. dumbell. "Hmm... so this is what it feels like."

Well my friends, it took me "just shy" of 2 months, but I did it! I finally dropped 15 lbs!

Whoo Hoo!

I think the first 10 were relatively easy... I did that in the first month. However, these last 5 were brutal!

The biggest hindrance in February was I started enjoying my favorite frothy beverages again. Not so much that I was gaining weight... but enough that I could tell a difference in that the pounds weren't flying off!

While the drop in weight is great, I'm noticing a big difference elsewhere. My "beer face" appears to be diminishing. People keep saying, "I can really see it in your face." Personally, I can see it in my clothes. They fit better and I can pull the waist out a few inches! I'm serious!

I think one thing I've learned this year is "life is about choices." You have to think a little more... be a bit smarter... and decide to do things that you may not have done "in a previous life."

I have to "choose" to eat breakfast each morning... even when I'm running late, I need to make a point in eating because that food is fuel that enables my body to burn the calories.

Along with that, I've made a point to "pack a lunch" more than eating out. When I eat out, I get lazy. I will go eat that combo meal or get that footlong subway because "I'm just that hungry" at that moment. However, if I choose to make my own lunch and bring it to work, then I can pick what I want to eat... specifically, healthier items. I've increased my fruits and fibers, added more vegetables, and eat more lean meats (fish and chicken) by doing this. And, it's cheaper!

Portions are also smaller. Again, it's a choice. I have to "think" that my stomach is about the size of my fist... therefore, why do I need 3 plates of food at lunch... or dinner... or whenever? Sometimes I don't always win that battle, but I try a lot and have enough victories throughout the week that it's making a difference.

I try to make a point to always have a glass of water at my desk. In my office, we have an ice maker and a plentiful supply of foam cups. So, each morning I grab a cup (you treehuggers might need to put some ear-muffs on) and fill it with iced water and away I go. I'm just a drinkin' and a-peein' all the live long day...

Afternoon snack? How about a banana... or a cereal bar. Sometimes I just go down and get a bag of baked Lays chips (110 calories). This keeps me going and I'm not dragging when it's time to do my evening run. I've also heard gum is a good weapon when fighting afternoon hunger pangs.

Now, those that know me, know I enjoy beer. But... in moderation... it can be used as a motivator. How about designating certain days for celebrating your small victories? After a long run on Sunday, I like to celebrate with my friends at The Flying Saucer. That way I have something to look forward to throughout the week... and during that long run!

During the week, I limit my consumption to basically 2 days - Sundays and either Friday or Saturday. My thought is if I have a few beers on a Friday, then I need to take Saturday off. Typically I choose not to drink on a Saturday because of the long run on Sunday. However, if I go out with friends on a Saturday, then I need to choose not to drink on a Friday.

Again, it's all about choices. And, as you can see, most of my choices are actually pretty small. Small enough that anyone can do these and still lose weight (without all of the added running!)

Anyway, those are some of my tips of how I was able to get to this point. I still have a goal to lose 50 lbs. this year; I know I have a lot of work still ahead. I just have 35 more pounds to go!

What the Flock???

Last Saturday I was looking for some new tunes from iTunes. I was looking around, but nothing was jumping out at me as a good "workout" song.

After contacting Chandra, she gave me some good ideas on the songs she runs to... and some were 80's. Ahh... the wheels started spinning!

I then perused around the "hair" section and found some interesting ideas. And then it hit me... "I Ran (So Far Away)" by A Flock of Seagulls (I always thought it was "The Flock" but I have since discovered I was vastly incorrect!)

When I run, I like songs that have a pretty good "rhythm and beat" to them. Basically, those that can give me a good cadence when my feet hit the pavement (or treadmill).

Did you know one of the easiest songs to run to is "The House is Rockin'" by Stevie Ray Vaughan? Think about it... the next time you hear that song, just listen to the beat. I have run at different speeds to that song, but I can always hit the beat with my feet when they hit the ground. I've actually used it to focus on my running.

So tonight "A Flock" was screaming in my ears... and I loved it! Re-livin' the youth I tell ya! It was a dark run tonight, but the miles flew by as I listened to the past blast in my eardrums. Good times!

I don't know if it's the music, the new atmosphere, or all of the "crosstraining" I've done, but my speed is so much faster than in previous years of running. For example, tonight I actually ran faster than I did last night... I finished the 3 miles in 30:27... about 40 seconds quicker. My average pace was 10:08, too.

My guess? I think I knew the course better. I knew where the hills would be, and I anticipated the downhills much better... turning on the jets as I cruised through them. But I will say this: Running uphill isn't much of an effort, and I really am not gasping for breath.

My schedule calls for a rest day tomorrow - thank goodness because this is the 3rd day in a row to be running! Saturday I have a 3-miler, and then Sunday it's back to the 6-mile. It ain't easy, but it's still a lot of fun to me.

... And now I have new tunes to enjoy the experience!

Time to Hit the Road...

Tonight I decided to run outside... This was my first outdoor run of the year, and I was pretty excited to see where things stood.

I have heard from numerous runners, "When are you going to run outside?" Experienced runners know there is a big difference between running on a treadmill and running outdoors.

While treadmills are great for running during adverse conditions, they tend to "assist" the runner a bit. Most people say to add resistance when running on a treadmill, such as increasing the elevation.

Personally, I've enjoyed my time in the gym. I've tried my best to take full advantage of the other machines, as well as the weights! My goal this year has been to be a more complete runner... physically fit!

So tonight was a big test. I didn't have far to run... just 3 miles... but I wanted to see what it felt like to run up and down hills, against the wind, and with a sporadic pace.

The first mile I kept it really slow. Instead of the distractions I described in my previous post, the only things I ran up against tonight were dogs. Lots and lots of dogs. You know, dogs really don't like people near their house. Therefore, I pretty much set off every "bark alarm" in my neighborhood.

I felt pretty good going into mile 2. I noticed my pace was pretty even at 10:30... staying right around that number. Not bad. In fact, that was much faster than I normally run on the treadmill.

Mile 3 I hit my stride. I also flew! Most of mile 3 was downhill - the way my neighborhood is sloped, I was running uphill for most of the first two miles. I had read an article recently to take full advantage of declines in the elevation... "open it up" so to speak!

Well, I did... in fact, at one time I looked down and I was a sub-9 minute mile! I was lovin' life, until I had to go back up again. Ha!

I finished 3 miles in 31:09. That made it an average 5.8 mph, an average pace of 10:23, and a maximum speed of 7.1 mph. Not bad for an fat dude!

I may just like these road runs after all...

From the O-Deck...

Last night, I went to the gym and ran 3 miles. It wasn't the most pleasant running experience... it actually felt as if I was running with lead weights attached to my ankles. But after the first mile was completed, things loosened up and I ran just fine.

Maybe I'm getting a little bored... or maybe I just "People Watch" too much, but it hit me that I've seen (and heard) a lot of strange things at the gym.

Like I've described before, the treadmills/crossramps/ellipticals are all located upstairs in an area I call, "The Observation Deck." From here, you can see just about everything. And believe-you-me, that's not always a good thing.

Behind me last night were two chatty girls... actually, they sounded more like 2 cackling hens! As much as I tried to tune them out (turning up the volume on my iPod, straining to focus my attention on the TV, etc.), I just couldn't get away from their constant yacking!

I heard all about their friends, husbands, coworkers, families, and anyone else they have come into contact with since being born. Seriously! Do you really need to talk that loud about all of those topics in front of everyone (complete strangers)?

People are just weird to me... maybe that's a shocking revelation to some, but seriously... do people really even think when they leave their houses and go out into the public domain anymore?

Take for example "the pool people." These are the rather large Marge's (and barges!) that come to the gym for the sole purpose of using the pool. I have seen things going into that pool and coming out of that pool that the naked eye shouldn't be privy to. And it's not just limited to the pool... they arrive and depart in full regalia! At least throw a mumu on!

Remember me complaining in earlier blogs about that crazy dude that worked at LA Fitness and wanted me to workout with him? That spaz likes to workout bare-footed. I'm serious! He's covered in sweat (literally... head to toe!) and he walking around without socks or shoes. That's just gross. I have noticed, though, that he no longer works there... hmmm... complaints???

Let's talk tattoos. I am now convinced that I am in the minority as everybody and their mother's brother appears to have a tattoo etched "somewhere" on their body. It still amazes me that so many have them these days - not to mention, "where" they have them! Sometimes I just want to say, "Do you even realize what that's going to look like when you're pushing retirement?"

Something about women I still don't get is how in the heck can they multi-task the way they do? How can someone come to the gym, hop on a treadmill, and either talk on the phone (Grrr!) or text? That's just crazy to me... some are even on the elliptical machines!

Spandex should NEVER be considered a "fashion statement." There is a guy that comes to the gym and all he wears is neon green biker shorts with a "tucked in" workout shirt. Uh, hello? "Crazy, party of one..." He walks around like he owns the joint with all of his junk hanging out...

Want to talk locker rooms? At a previous gym I witnessed the worst offenses: Lots and lots of naked dudes just struttin' their stuff as if they didn't have a care in the world. How can 2 naked guys stand there and talk to each other? And the worst was a guy that liked to use the hair dryer on places other than his head...

But last night I saw something that really caused me to stop and wonder... a guy walks into the gym (sounds like a joke) wearing black sandles, white socks, plaid pajama pants, and a white sleeveless t-shirt with "Buckwheat" on the front. Yes... I said Buckwheat. This balding man, probably in his mid-50s, then proceeded to work out. I was shocked... first, that he was wearing this outfit. But mostly because someone let him walk out in that gettup!

Maybe I need to start wearing a blindfold...

"And the Award Goes To..."

... ME!!!

Tonight is Oscar Night, and there will be plenty of awards being handed out. As a big movie buff, I usually try to see as many of the contenders that I can. However, I find myself missing the boat this year.

The only movie I've seen that was nominated for Best Picture is "Benjamin Button" (I'm not going to type that lengthy name... the damn movie was long enough!)

And along with the Oscars, there will be numerous Oscar-watching parties. I've never been to one, but I'm sure there will be a variety of "adult beverages" consumed.

Mmm.... soooo tasty...!!!

So in the spirit of the awards, I wanted to let you know that I'll be enjoying one of my own:

The award for running 6-miles today!

Can you believe it? I'm now at 6 miles! That's just freakin' awesome in my book! I've worked very hard to get to this point in my training, and I'm literally on cloud 9! Six miles! Whoo Hoo!

It wasn't easy... either getting to this point or actually completing today's run. Here's a recap:

As most of you know, Sundays are dedicated to my "long runs." I started the run after warming up for a half-mile on the Crossramp. I was fortunate that one of my favorite treadmills was available, and I knew the new songs I downloaded from iTunes would go a long way today.

The first two miles were actually pretty good. I was running slower (5.4 mph) than normal, but I didn't want to overdo it. I remember thinking, "This is going great! I'm in the zone!" Well, I spoke too soon.

After taking a quick water break at 3 miles, I got after it and started increasing my speed. Going into mile 4, I could tell I was starting to feel tired. I also could feel the pain in my right knee... My right knee and I have a long history of "arguing."

Around mile 5, a curious thing happened: My left knee started joining the conversation. I'm thinking, "OK... what gives? I've never had problems over there on that side of fence."

Heading into the final half mile, my spirits started to pick up. Regardless of the irritating pain, I knew I was going finish and I was picturing what it would be like crossing that Finish Line in Oklahoma City.

After the six, I walked another half mile to cool down. I then went downstairs to do some weightlifting (chest and shoulders) before leaving. You know, when you're on the treadmill for 75 minutes (981 calories), that's a lot of sweat! I was soaked... but I felt fantastic!

So my "award" tonight is the Westmalle Tripel - it's a golden Trappist Ale from a town of the same namesake in Belgium. Beer Advocate gives it an "A" in their ratings...

Tonight... I say it's an Oscar winner for sure!

Working Out is Fun!

Today I hit the gym with a goal to have a very productive workout...

After going through some stretching, I jumped on the crossramp. Typically I set it to "Variety," which includes a gradual buildup in incline and resistance. However, I decided to change it up and put it on "Interval." This particular setting is a bit more difficult... it alternates between easy and difficult, to say the least!

After 12.5 minutes, I had burned 150 calories and completed 1 mile. I was feeling great!

Next up: The Treadmill...

Today I only had 3 miles to run. I knew I couldn't overdo it because tomorrow's run calls for a 6-mile effort. (I'll be honest - I'm a bit nervous about that...)

The miles were actually easy today... I ran them without much effort. Even though I increased the speed each half mile, and worked the incline up to 3% at times, I was able to finish knowing that I had more miles in me. That's a great feeling when you're running! And I burned 550 calories!

I followed that up by walking for a half mile. I'm a big believer in warming up/cooling down. I think it's easier on your body, and it makes the next visits to the gym that much better.

Next, I went downstairs and worked out with the weights. Today was arms - so I went through several machines, then finished with the free weights.

Finally, I went back upstairs for a mile on the elliptical machine. This is the one that I set to "aerobic" because it forces you to pedal backwards at times... and I can't tell you how much that causes me to sweat! I guess that's what happens when you burn 135 calories!

As I left the gym, I was ecstatic! I had completed everything I set out to do today...

You know, I really feel great this year. I am enjoying everything - running, lifting weights, and working out on machines that make the entire experience that much better. I've lost weight and I feel healthier.

But the best part is this: It's fun. As crazy as that sounds, it really is fun. In good times (like today) and bad times, the overall effort is still "insanely" fun to me.

I hope each of you can find your "fun" this year...

"But It's A Chicken Sandwich!!!"

Have you ever felt guilty carrying your food back to the office? That was me today.

Maybe I was in a rush, or maybe I was just "jonesing" for a chicken sandwich, but I felt that walk of shame today.

Sometimes I get the hankerin' for a chicken sandwich. Not just any chicken sandwich... but a McDonald's Premium Chicken Club sandwich. If you're in line looking up at the Value Menu, it's the #8 combo.

Yes... with that you get the medium fries and drink. I can just hear the "tsk tsk" coming from your mouths, you judgemental primadonnas!!!

OK, maybe this guilt is a little self-deserved. You see, I work with someone that eats McDonald's everyday. I'm serious. He goes down for lunch and returns with his "sack" of food. His desk is littered with the discards of Mickey D's...

Whenever I see him, I think, "Has he even seen the movie Super Size Me? Believe me - you will walk away vowing never to increase your portions again... and craving a salad!

So after I made it back to my desk, I got after it... I tore into that sandwich and scarfed up those fries... oh the fried goodness. I figured, "I can eat the fries because I'm eating a chicken sandwich."

Hmm....

One of the guys I work with came over and saw the bag in my trash can - "Ah... healthy lunch today," he pointedly commented. "Uh... sure... but it was a chicken sandwich!" I pleaded. I figured I had to make sure my case was dropped, you know?

I guess this weighed heavily (like my pun???) on my mind tonight. I thought about it during the 3-mile run... I thought about it while drinking my 40-calorie banana juice smoothie... I thought about it while I ate my tilapia and veggies... "Maybe I should check this out?"

Sweet gravy! That sandwich was 630 calories and the fries were 380! Given that I burned 625 calories at they gym tonight in the hour I was there, I didn't even clear my meal!

Grrr....

Maybe I need to find a healthier chicken sandwich!

Is It Worth It???

The video above is what I'm training for... the Oklahoma City Memorial Marathon. I hope to run 13.1 miles on April 26th with my friends. For those that have never seen a marathon, or what goes into one, just watch that video. That was the 2007 marathon.

Now while I'm running for a personal accomplishment, the real mission of the day is to honor the victims of the Oklahoma City bombing. Funds received go towards the Memorial.

So no matter what I go through in my training... the miles... the aches... the pains... the frustrations... the joy... In the end, I think it's worth it.

For everyone involved...

Nothing Left in the Tank...

For those that have been following my blog since the beginning, you know that I started this journey writing about a very funny movie, Run Fat Boy, Run.

In that first blog (Link), I described what I was about to embark upon as something I was prepared to go through... even knowing ahead of time it would be difficult.

Well, yesterday I had a difficult run. It was one of those runs where I just wanted "to get it over with." I've had very few of those this year... surpisingly, I've enjoyed running. This may be a shock to those non-runners out there, but I've actually developed a "desire" to run. Man, I must be a nut or something!

I've never been one that enjoyed running... far from it. I don't have the "runner's physique." Never have... never will. I guess I see them as "lean and wiry," and I've never been described as either.

So that's why I feel a kinship with the character Dennis up there (picture). He's going through something that he's not "built" for, let alone prepared for (which I'm trying to change).

Yesterday, at the end of my run, I felt like he looks - nothing left in the tank. My first mile was slow and heavy - I felt like I was running with bricks on my shoes. Miles two and three weren't particularly better, either. Usually I warm up and I start to fly during the mid-miles of my run. Not so much yesterday.

After 3, I slowed to a walk to take on some water and to catch my breath. Yes... that was probably the most shocking to me. I couldn't get my breathing under control after 3 miles. As a runner, and at this stage in my training, that shouldn't be a factor unless I'm doing something wrong. Apparently, I was...

So after a brief walk, I started up running again. I went back to the same speed (5.4) and decided to focus on my breathing to bring it into a rhythm. At mile 4, I felt better but I was now counting the "tenths" until it was over. As I hit the 5-mile mark, I was done. I couldn't wait to stop the running...

Today is an off-day for me... both with work and with running. However, it's really been nagging me. Do I go back to the gym and break my schedule (or readjust it)? Something I'm pondering this morning... while yesterday I had nothing left, today I feel that I've got something to prove.

Decisions decisions...

Have You Ever Run Uphill for 3 Miles???

Tonight, I decided to challenge myself...

I arrived at the gym feeling particularly "pumped" for an evening of working out. I can honestly say I felt much better than last night... guess all the cylinders were firing!

Yet again, my stupid blog about how the crowds had diminished was wrong. Lots and lots of people... maybe they're reading this and figured, "Hey... the machines are available! I'll start going back to the gym!"

I was fortunate to fine one open crossramp. After 1-mile and 148 calories burned, I was able to jump on the only available treadmill. And wouldn't you know it - the same one I ran on the night before! (This is me being a bit frustrated) Let me explain:

Like all gyms, mine has TVs hanging from the ceiling in front of the treadmills and they're all tuned to 3 channels. So, one is on ABC, one on ESPN, and the other is usually CNN or FOX News. Well, this particular treadmill was smack-dab in front of the ABC television. And if you're in Dallas, you know exactly what comes on at 6:30: Entertainment Tonight.

My gosh... OK, I like to watch TV, but I despise stupid crappy "entertainment" half-hour shows that are basically "The Enquirer" on steroids! And right now all these shows are focused on is that idiot freak of a woman out in California with the litter of 8 babies.

So last night that crap was airing right in front of my nose, and I did all that I could to turn away. Not focus. Avert my eyes lest they bleed from the insanity of the boob tube (literally!). It's not worse than the stink-dude (Link) who ran next to me reeking of Old Spice, but you get the picture.

And tonight? Yep... you guessed it... more of Psycho Baby Mama. But wait, it gets better. Now they're showing her enormous belly with the stretch marks a few hours before the little ochos were harvested. Sweet merciful crap! She looked like she had swallowed one of those bouncy balls with a handle that kids jump on!

I swear our lives are becoming more and more like the movie Idiocracy. If you haven't seen it... rent it. You'll know what I'm talking about...

Now where was I??? Oh yeah... I'm supposed to be exercising (or at least talking about it).

Anyhoo, I began by walking a tenth of a mile. Now that I was warmed up, I started running at a 1% incline on the treadmill beginning at a sub-12 minute pace (5.2 mph on the treadmill). I normally don't run at an incline, but figured I would continue to do "hill work" and this was fine to start out with.

Well, I don't know if it was the train wreck I was watching on TV or the music that was distracting me from my iPod, but I looked down after running a half mile and realized I was still on a 1% incline. I wasn't hurting... and I knew it was good for me to simulate running outdoors... so why not keep it up?

After a mile I was still going strong and was bound and determined to go a little bit further. By 1.5, I was doing better. My speed was now at 5.5 mph and I wasn't slowing down. Wow, this was amazing! I then hit 2 miles and thought, "Heck... I'm going for it. 3 miles running uphill the entire way!"

I was now at 5.7 mph and man oh man was I one big sweat gland! It was pouring off of me... mainly my head... So, I figured I'd continue to increase the speed! I got it up to 6.0 and with half a mile left, I increased the elevation to 1.5%.

3 miles came and I was rockin' the treadmill! Man... I feel great... my legs are a bit like jelly, but I feel great knowing I did something like that. Not sure how much I'll keep doing that in the future, but I'm glad I did that tonight! I walked another half mile, and I was done... spent... and ready to leave the building.

I had burned 550 calories on that little jaunt, and my elevation levels achieved was 145. Not sure what that 145 number actually represents... if anyone has a clue, please fill me in.

I'll close with this: If you're interested in adding some diversity to your training routine and you're a treadmill runner, try some of these tricks: Link

And if you're interested in destroying some brain cells, just keep watching ET, TMZ, and anything else that promotes the "celebrity."

A Sore One...

My latest run wasn't one that I would put down as one of my top 5 efforts...

In fact, I would characterize it as one that "needs to be OVER!"

I knew Wednesday night would be a tough run. To begin with, I have been dealing with aches and pains since Sunday. Last weekend I put in a lot of extra effort at the gym - including more "weights" than I typically work out with.

So each day has been a struggle. Sunday night was just one big struggle to sleep - my muscles were screaming at me! While each day has become a bit easier, I was still sore in spots last night.

Second, I haven't run since Sunday. I had to move my Tuesday run to Wednesday, which was an "off day" for me. Why? Well, that leads to the next reason...

Finally, I was coming off of a Happy Hour. Yikes! There are times when we have colleagues who come into town from other offices. When this happens, we are expected to "entertain" them... which sometimes leads to a long evening. And my friends, that was what happened on my Tuesday night.

So will all of these factors, I knew:

1. It was going to be tough.
2. I had to push through it.

Fortunately, I'm on a "rest week" and only had to do 3 miles. When I arrived, my recent blog about the crowds diminishing was blown out the window. Every crossramp machine was taken, as were the ellipticals. So I knew the 1 treadmill that was available would have to accomplish both "warmup" and "execution."

I walked for the first half mile to get my bones and muscles moving (about 10 minutes), and then picked up the pace. The first mile was just bad. I couldn't find my rhythm, and could tell my breathing wasn't steady.

Mile 2 got a bit easier. I was running faster and started to focus on staying busy with incline work. So I'd run at an incline for a quarter mile, then take a quarter mile break (zero incline)... and then repeat the process.

Mile 3 was much of the same, but I decided to increase the speed at quicker intervals. Doing so caused me to really sweat. However, I knew this was good for me. I ended with a 10-minute pace and an incline of 4.0.

I decided to walk an additional half mile because the crossramps were still occupied... "Where did all of these people come from???" When I stepped off the treadmill, it hit me - a sharp pain to be exact! My lower back was feeling it... nothing serious... just one of those, "Hey jerk! It's been a while since you've run!"

Ah... so is this what they mean by listening to your body?

I Will NOT Be Doing This...

Man celebrates birthday with 24-hour treadmill run

Posted: Feb. 3, 2009

BROOKLYN CENTER, Minn. — A Twin Cities man was looking for a challenge, so he decided to celebrate his 30th birthday by running on a treadmill for 24 hours straight. B.J. Van Beusekom covered about 80 miles before he stopped running at noon Tuesday. He promptly went to the nearest chair and rested his obviously stiff legs.

The 6-foot, 175-pound Van Beusekom took breaks only to use the restroom and change clothes.

He accomplished his feat at Athletic Performance Inc., a training center in Brooklyn Center. To keep him motivated, API provided a dance with a disc jockey, a slumber party and a big screen television.

For the rest of his birthday, Van Beusekom says he just wants a nap and a massage.

Van Beusekom's effort also raised just over $3,000 for the American Lung Association.

Link

Do You Need A Training Schedule?

I've been asked more than once this week (OK, so I should have just written twice), "What training schedule are you using to chart your runs?"

Good question.

Let's go back to 1999... queue the music...

In the spring of that fateful year, I was a wee young lad of 28... fast approaching 29 and knowing the big 3-0 was just around the corner. I guess I felt like I needed to do something with my life before 30. You'll see in a moment.

On one "particularly fat" day, I was standing in my cube reminiscing about something that must have been of grand importance to me when I said, "You know, I'll be glad..." (and at that time I was looking down) when all of a sudden the sentence was finished for me "... when you can see your feet?" That extremely rude, yet accurate, comment was blurted out by my friend and coworker Mel.

She giggled with glee at her timing.

I was stunned... probably because she was right. OK, she was absolutely right. So that very day I came home, changed into my running gear, and hit the pavement. Living in the apartments, I found a better locale in a nearby neighborhood and turned that one run into many as the weeks built up.

As I continued to run, I started pushing myself to run further and further. I really didn't have a schedule... it was just what came to me ("Hey, try running for 35 minutes straight... try running for 40 minutes straight." And so forth.) I made my way up to the 50-minute mark and figured "I must be running 5 miles if I'm running 10-minute miles." But, I wasn't exactly certain... or correct.

I hopped in my car and drove the distance and discovered I was running just under 5 miles... like 4.5. Now that I had a measurement, I began really mapping my distance (by car... oh the technology!) and pushing myself toward somewhat accurate goals.

Around this time, I came up with the idea that I would run in the Dallas White Rock Marathon. I figured it wasn't much further than I was running, right? At the time, I thought a marathon was about 15 miles. Not sure where I got that number, but that's what I envisioned.

I decided to start declaring this goal to everyone, too. "Hey, guess what? I'm gonna run in the White Rock Marathon! Yeah... you heard it right!" Even Mel was a bit surprised...

Then it hit me like a ton of bricks: A marathon is 26.1! Holy moly I need a plan... and a reality check!

So I went out and found one on MarathonTraining.com. It helped me then, and it's helping me now. I like this program because you don't go up more than 10% each week and it gives you a break every 5 weeks (such as the one I'm on right now).

Back in 1999, I did finally run in my first (and only) marathon. I ran 26.1 miles from downtown Dallas, out to White Rock Lake, and back to downtown... and I did it in a whopping 4 hours, 48 minutes. There is no way I could have done that had I not planned for it properly.

Anyhoo, it got me to thinking that people reading my blog may want to do some sort of training but may not know how to go about that process. I can customize something for you if you're interested... just post a comment or shoot me an email. It can be as simple as, "I'd like to be able to run 3-miles consistently" to "I just want something that keeps me motivated to keep going each day - a general exercise program."

Just remember: If you fail to plan, you plan to fail!

Fleet Feet, Better Bones...

Debbie Fetterman is a runner and columnist for the Dallas Morning News. She writes an article each Friday that I enjoy reading.

Sometimes, the News has her write in their Healthy Living section. I found this article that was very interesting to me, so I thought I would share it with each of you.

Enjoy:

Studies find no link between running and osteoarthritis

February 3, 2009
Debbie Fetterman
dfetterman@dfwrunning.com

Todd Townsend of Plano recently received an endorsement to keep running from his Plano internist. This doctor previously cautioned him about potential joint damage.

"I used to go in, and he'd say, 'You might want to limit your running,' " Townsend, 33, recalls. "You might want to do more cycling."

Dr. Arash Tirandaz's newfound support of running comes from a study that shows the health benefits runners experience far outweigh potential risks of injury.

Concerns about knee and ankle joint damage, predicted for years by orthopedists, hasn't materialized in aging distance runners, according to Dr. James Fries and a team from the Stanford University School of Medicine. In September, they wrote "Running and the Development of Disability With Age" in the Annals of Internal Medicine.

Dr. Tirandaz says there was not evidence of increased osteoarthritis among aging runners. Rather, the results suggest that weight-bearing activities such as running might lower the risk of osteoporosis by maintaining bone mineral density, he says.

"I've revised my thinking," Dr. Tirandaz says. "If you've been running, then I encourage you to continue running."

Dr. Tirandaz says he recommends common sense and moderation to his patients but he no longer worries about the constant pounding for patients with healthy joints.

This information applies only to those who do not have joint issues from previous injuries, emphasizes Dr. Tedd Mitchell, president and CEO of the Cooper Clinic. Those patients still need cardiovascular exercise, but they should find low-impact alternatives to running such as elliptical trainers, cycling and swimming, he says.

Experience shows that most runners can maintain pain-free joints as they age if they respect the four S's: properly fit shoes, soft surfaces, slower speeds and smooth running styles, adds Mitchell.

Studies continue to show that vigorous cardiovascular exercise, achieved through running, decreases disability and mortality. Mitchell says several recent studies confirm that moderately intense regular exercise five days a week lowers the risk of cardiovascular and cancer deaths; reduces blood pressure, cholesterol, triglyceride and glucose levels; improves blood sugar metabolism; and enhances immune systems.

For Mitchell, the benefits are so indisputable that he prescribes exercise much like medicine, insisting that patients need their daily doses.

"If I start you on blood pressure medicine, I don't tell you take it all on Saturday and Sunday," he says. "I want you to take a dose daily. Too many people fall into the weekend warrior mind-set with exercise."

Townsend has found a way to weave running and strength training into his daily routine. He says he runs about 15 miles weekly on the treadmill during the winter. He increases his mileage to 25 miles a week, primarily outdoors, in the spring and summer.

"I'm in a better mood all the time from exercising," he says. "You feel like you've worn yourself out and done something good for yourself, that you might live a little longer because of it."

Where Is Everyone???

On Thursday night, I headed to the gym again. It's become my routine: Try and arrive around 6:00 PM, and hope the crowds will not be a problem as I try and find a spot on an open treadmill.

Just for reference, treadmills are typically the most popular machine in the gym. During peak times, you will see every machine taken. And in my gym, we have about 20.

Since the beginning of the year, I've been fighting the "Resolutionists!" You know, the people who declare, "Once and for all I will shed these pounds and get in shape this year!" (ahem.)

You know the type... the holidays are over, they join a gym, and vow to make major changes in their lives. (Cough!)

Then they tell their family and friends that they are going to register for a marathon (or half marathon) and lay out their plans and fitness goals to anyone (or everyone) that will listen to their exhausting ramblings as to how they have changed for the better. (I need some water!)

But I digress...

It struck me on Thursday as I glanced around the gym that "something has changed." Apparently, there were fewer gym rats than the previous week. As I thought about my time on Tuesday (4 miles), I recalled how it was actually fairly easy to obtain a treadmill.

And then it came to me... New Year's Resolutions! These people who were crowding the gym have tapered off with their attendance. I LOVE IT! So instead of battling Suzy McSpeedwalker for the treadmill, I am now "picking and choosing" the one I want. This is awesome!

Now I'm sure they'll come to their senses and come back at some point in force. Or, maybe they are just reducing their workout schedule by one or two days a week. But whatever they're doing, I'm truly enjoying their decision!

So Thursday I ran 4 miles. Today, the schedule had me down for 3 miles... which brings the total for the week at 16 miles. Not bad, eh? Each week I've gone up 10% with my training. That's a lot of miles pounded out, not to mention the calories burned.

And while everyone is easing up, do you think I should? Actually, the answer may surprise you: YES.

Would you believe I've been doing this for 6 weeks? While I'm officially completing week 5, the week before was my "get in shape to run" week. The weeks have definitely taken a toll - legs are sore, back is sore, etc.

However, this upcoming week I enter a "rest week." This means my mileage significantly drops to let my body heal up, rest up, etc. Beginning tomorrow, I run exactly what I ran today: 3 miles. So, next week at this time I should only be at 12 miles.

However, that's fine... because I know what lies ahead: 17, 18, and 20 mile weeks...

So while I'll be taking a "break," I won't be giving up. I can't... and I won't. I'll still be in the gym working on all of the machines... and enjoying the "lack of company" that it now provides!

It's All About Mental Fitness...

When I speak with people who are asking how things are going with my training, one thing I try to make sure they understand is that this is more of a "mental" challenge than a "physical" one. Have you ever thought about that?

Well, let's address it...

Are you one of my readers who hasn't worked out in a while? Maybe you haven't opened the doors to a gym in quite some time? Maybe you haven't jogged around the block in years? Do you typically take the elevator instead of the stairs when you're just going up or down a few floors? When you come home from work, do you get into your "comfortable clothes" and relax with a few "drinks" to unwind? Do you go to a restaurant and "clean your plate" because that's what you've been told to do by your parents (starving kids in China)?

Well friends, I hear ya... and I know exactly where you are...

Making "life-changing" decisions is difficult. First, they have to be challenging yet attainable. You have to decide what results you are shooting for, and go out and be dedicated to the cause.

Believe me... I'm not one to preach with authority because I'm just barely one month into this. But, as one who is striving to achieve some awesome results, I want to encourage each of you to not focus on the "physical." You have to change that "mental attitude" before you can really commit to the physical side of it all.

So let's say you make up your mind and decide that you are going to conquer that mental block. All I can say is you'll know it when you've had enough of your current situation. It may be that you're tired of not fitting in your clothes. Or you're huffing and puffing just walking in a parking lot to your vehicle. Whatever the case, I swear... you'll know it. Basically, you'll come to a point where "Enough is enough."

Now comes the physical part. Someone I work with asked how much weight I've dropped this month? When I told them 12 pounds, their response was "I envy fat people and how fast you can drop weight like that." Nice. Appreciate that.

It takes a lot of focus - remember, "diet and exercise." You can't do just one... you gotta do both. Eat healthier, choose foods with fewer calories, eat smaller portions... it's not rocket science.

And how many calories can you burn? I've noticed that when I'm on the treadmill I burn about 100 calories per mile (I enter my weight). However, on the Crossramp I typically burn 150 calories per mile. I've wondered how accurate these readings really are...

This is from Runner's World:

In "Energy Expenditure of Walking and Running," published last December in Medicine & Science in Sports & Exercise, a group of Syracuse University researchers measured the actual calorie burn of 12 men and 12 women while running and walking 1,600 meters (roughly a mile) on a treadmill. Result: The men burned an average of 124 calories while running, and just 88 while walking; the women burned 105 and 74. (The men burned more than the women because they weighed more.)

Now what have we learned here? Let's say you come home every other day and decide to walk 1 mile AND you're eating habits are changing... don't you think you'll drop a few pounds in a month? What if you increased it to 1.5 miles... or joined a gym and spent 1 hour/4 days a week on one or two machines?

Finally, find out what's preventing you from achieving your goals. Maybe you need to join a gym due to the weather? There are plenty of gyms in the area: 24 Hour Fitness, LA Fitness, etc. Maybe you like the outdoors and need to go to a park or walk around your block? Whatever you think might be hindering you, it can be "beaten."

I'll end with this: I've taken on the attitude that this is my sport - running, working out, etc. I enjoy it, I like how it de-stresses me, and I especially like the feeling I get when I finish my workout. While this past Sunday I ran 5 miles, today was more about "Taking care of business." I needed to get a good 4 mile run so that I can continue to maintain the progress I'm making. In essence, I couldn't skip it.

Sure, it's hard during the week... coming home from work, we all just want to plop down on the couch and do nothing. But, if you have the mindset to change your circumstances... take on a new goal... then you'll actually come home and change into your gear and head out to do what is necessary to achieve your goals...

Just my 2 cents today.

"Aaaaaaayyyyy......"

So when I was a kid... let's say, around the age of 5 or 6, I had a lot of things I was interested in. There were friends, and sports, and bikes, and pool (as in billiards), and getting into trouble... serious trouble.

I had one speed: FAST! From the time I woke up, to when I was forced to finally go to bed, I was "runnin' and gunnin'" and causing my parents fits!

But when I was in the house, I had one show I always wanted to watch: Happy Days. I remember that show always being on... whether it was the new episodes on Tuesday nights, or the reruns that were shown throughout the day... if it was on, I was watching it.

And of course, I had a hero on that show: The Fonz.

Not only did I want to be like him, I wanted to dress like him! I actually had "The Fonz" leather jacket. And it was real because it said "The Fonz" inside the lining! I have no idea who gave that to me (probably my Mom) or what store carried such an item, but I loved that jacket.

Now I also had an annoying habit to anyone (and everyone) who came into contact with me. If they'd ask me a question, I'd whip around and stick up my thumbs and say, "Aaaaaaaayyyy." Then I'd run off... I was "too cool" to stay in one place too long. Yes, I drove everyone nuts!

The reason I remember all of this is because my family likes to remind me of this from time to time. "Remember when you'd act like The Fonz all of the time?" Of course, they like to say whimsical facts like this (as well as many others) in front of my newest lady friends... Ah... good times.

Now why in the world am I bringing all of this up on a running blog? Well, today I received the results from my latest visit to the doctor on Friday. And my doctor's name just so happens to be A. Fonzarelli.

Ok... just kidding. (Sometimes I like to make sure we're all paying attention)

Just to catch everyone up to speed, I've had some rather poor health numbers that I've been working on lowering. A few years ago, I wasn't feeling particularly up-to-snuff. I knew something was a bit "off," so I finally decided to go see the doctor. And for me to do that was a great effort - I really really REALLY do not like going to the doctor. I'm more of a dentist kind of guy... not sure why, but there you go.

So the quick and the short of it all was a pretty pathetic report card back then. Cholesterol was 382 (should be less than 200), Blood Pressure was 170/110 (should be 120/80), and Triglycerides were 743 (should be less than 150)... have I scared you yet? You can just raise one thumb if you want...

Well, with diet/drugs/exercise, I worked those numbers down. However, as of last November, they still weren't totally normal. While my blood pressure was still slightly elevated, my Cholesterol and Triglycerides were still way-higher than they should be.

When the doctor saw me on Friday she was amazed at how much weight I've dropped since my last visit. My blood pressure was unusually low, too... 90/50. She thought my weight loss and medication were really causing that number to go too low, so I may be coming off these pills. Whoo Hoo!

But today I received some incredible news. My cholesterol has dropped 45 points since my last visit and is now 180. Even though the Triglycerides are still a bit high, we're going to try a different medication to see if that'll lower them. Going back to that cholesterol number, I've never had less than 200 in my entire adult life. Seriously! When I was a senior in high school it was in the 270s! (That's some good genes...)

So as I was driving home today, I was thinking of all of the people who have been inquiring about how the visit to the doctor went.... and what would I tell them? It then flashed across my brain... "Aaaaaaaaayyyyy!" and two thumbs WAY up!

These days really are...

My Own Personal "Super Sunday"

Most runners will tell you that there are certain "milestones" that you shoot for. If my long-term goal is to run a half-marathon in April, then I have to set measurable milestones to achieve that goal.

Today, I achieved one of those milestones...

Going into today's 5-mile run, I had logged 57 miles on the treadmill since December 29. My training has also included other machines, with the goal of improving conditioning and muscle growth so that it would prepare me for the long runs that lay ahead of me.

I woke up a bit sore this morning. I guess yesterday's workout was a bit more than I should have taken on (see below).

So the first thing I did when I arrived at the gym was to jump on the Crossramp to loosen up my legs. After a half mile, I was finished with my warm up... and I was feeling great.

I knew the miles would wear on me today. I was about to run further than I have in 2 years. Make no mistake... 5 miles is a big number. For me, it would mean running for almost an hour non-stop (Well, sort of. I'll get to that in a minute...).

After a brief 2-minute walk, I was ready to get after it. The first mile for me is always difficult. I think it's getting the muscles, joints, and bones to start working in a fluid rhythm.

Mile 2 was a good one. I increased my speed and felt really good. Going into mile 3, everything was humming along perfectly.

Now, I had a plan before I started running: Take a water break after 3 miles. The human body really needs hydration after working up a sweat for 3 miles. And, given that most marathons have aid stations at either mile 2 or 3, it just makes sense to take a quick break.

After a short walk during the water break, I started back up again. I wasn't sure if this would cause me to slow down. However, it had the opposite effect. I was energized! The songs on my iPod kicked in and I increased my speed.

Passing over the 4-mile mark, I was now in unchartered territory. "Here we go," I thought. It's a bit scary, but it's also thrilling to know that all of your training has prepared you for this new mile.

I did notice my right knee reared it's ugly head again... soreness. This knee has a history of causing me some problems... however, nothing too bad to prevent me from running.

Well, as I came into the final quarter mile, I really increased my speed. To the runners who typically run outside, I was ending with a 10-minute mile. For the treadmillers out there, I had it on 6.0.

Right as I passed the 5-mile mark, a smile came across my face. I did it. I really did it! I just ran 5 miles when just over a month ago I could barely run a half mile. Wow...

I put that cartoon up there for a reason: I'm not gonna quit. And I'm certainly not gonna quit now after reaching such a momentous milestone today!

This was definitely a "Super Sunday" for me!