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Quick Update

Just a quick update on training, diet, and weigh ins.


Everything is still on schedule with the run training.  Another couple of weeks I’ll be done with the C25k program and moving the just a base building program for a few weeks.

On Sunday Dec 30th, I did a Sub-maximal Efficiency Test and I’m happy with the progress.  Efficiency is up to 25.3% from 6.5% mid-November, and VO2max is up to 44.4 from 37.7 mid-November.  Based on that test, I’ve already adjusted my goal times for the Jordon 5k in March from <30m to <28m, and the Dunnville 10k from <57m to <55m.

My left knee is still not showing any signs of a problem which is great.  I think my slow build up in mileage has something to do with it, which is my it is imperative that I not push things too fast.

My left shoulder is 2 months post-op and doing great.  My range of motion is around 90%, but I still feel the odd sporadic “hang-up” near the collar bone/shoulder area.  I tried doing bench presses and shoulder presses at the gym, and there’s still some pain happening so I will give it another month and try again.


What can I say, it was the holidays.  I didn’t bother tracking food intake much for the last 3 weeks and I’m fine with that.  Although I did weigh in a couple times, there’s really nothing new to report.  The weigh is close to the same.  Now that holidays are complete, it’s time to refocus on intake.

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.