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Training Begins….

For the last 2 weeks, I’ve been walking fast (4 MPH) for at least 30 mins, 3 times a week.  This is sort of a warmup to the run training that beings today with the C25K program, then continue from there.  Below is the 2019 Running Plan.

I will also include some cycling as cross-training which will help for the planned duathlon in June.

First scheduled race is the Jordan 5k on April 13th.

Once upon a time….

It’s been over 3 years since I’ve ran seriously.  Lack of motivation? Some, but mostly the nagging voice in the back of my head;

“Why bother?  You’re getting older.  Your knee will probably start giving out just when you start seeing progress, then you’ll get angry > depressed > defeated again.  Just stay on the couch and save yourself the agony.”

The voice is not lying.  But the fact of the matter is, I love running and it helps me keep my weight under control.

Back in the day, I ran almost all distances – 5k, 10k, half marathon, 30k – but never did a full marathon.  My goal is to run the Niagara Falls International Marathon on Oct 20 2019 so this gives me just shy of 1 year to get ready.

I just got a new pair of running shoes – Brooks Ghost 11 – and plan to start off slowly.  Mostly walking for the first couple weeks, then slowly add run/walks.  Proper stretching is also key.

Time will tell.

Hello? Is this thing on?

What’s the problem?  It’s only been 8 months!

Lets see; still fat except now my diabetes is out of control.  If I’m eating good and exercising, I’m still taking 15-20 units of sustained release insulin.  If I eat like crap, then it’s 50 units of insulin, and even with that much, blood glucose is rarely under 10.  My kidneys are now starting to show signs of giving up.

Initial Weigh-In: (Aug 12, 2015)

Weight: 264.8 lbs
Body Fat: 37.8%
LBM: 164.7 lbs
Fat Mass: 100.1 lbs

The increase in BF% at almost the same weight as in the past is a concern.  My lean mass dropped, fat mass increased.  Probably due to the out-of-control diabetes which has a muscle-wasting effect.

Restarted Stronglift 5×5 and a Zero to 10k run program.  I also have a 75k bike ride coming up on Aug 23rd for MS charity event.  I guess I better start turning the pedals soon.

Goal are to run the Crystal Beach 5k Oct 10th under 30 mins, and then the Casablanca 8k on Nov 7th.  Last year when I ran that race I had made a goal to finish in under 40 mins.  That probably won’t happen this late in the game, but it will be faster than last years time.

Get Disciplined, Not Motivated

I’m bad for that and I’m sure a lot of people are like that also.  You have a plan, your excited, motivation’s at 110%.  Then something happens that’s not part of the plan and the motivation gets thrown out the window.

I’m also bad when it comes to injuries.  Something hurts – back, knee, shoulder – and the negative talk starts, and depression sets in, motivation; Gone.

I like this blog post – discipline over motivation.  Another tool in the box.


Update & Weigh In

updateIt’s been almost 4 months since my last update.  I’m not going to go into details as it was basically the same ol’ same ol’ lost of focus and determination.

The good news is, I haven’t gained anything since then, in fact I’m a couple lbs lighter.

Weigh-in: July 15, 2014

Weight: 263.8 lbs
Body Fat: 37.1%
Lean Body Mass (LBM): 165.9 lbs

I’ve been on testosterone replacement therapy for 5 weeks now, FINALLY!  I can already see the difference – I don’t feel like falling asleep in the afternoon, I’m sleeping better, etc..

Anyhow, Phase 1 started Monday July 14th and ends September 28th (11 weeks).  This is a fat loss phase with a goal of dropping 30 lbs (yes this is very aggressive) and 6% body fat.  It will be followed by 1 week at maintenance calorie levels to rebuild the metabolism.

Phase 2 – another Fat Loss phase – will begin October 6th to December 7th (9 weeks).  That phase I’m shooting for 18 lbs drop and a 4.5% drop in body fat.

Since I’m only interested in maintaining my LBM for these fat loss phases, I’m following a basic compound exercise routine known as the Wendler 5/3/1 which is focused on strength rather than bulk.

That’s all for now.