Thursday, June 04, 2009
Yesterday was time for W1D2 on the C25K program and sore quads and all out into the rain I went to get day two under my belt. Earlier in the day I was out and about and thought that I would look around for a compression shirt to run in, the last time I went out the highest size was a 2xl and I already knew that I was a 3xl so why bother trying one on? I walked in and again looked at all of the 2xl shirts and wify said "are you going to at least try one on?" so I thought about it and decided why not and off I went into the changing room with 3 different shirts. To my surprise a 2xl shirt fit me, in fact it was a bit long on me which was awesome in itself as this was something that I wanted in a compression shirt so I was happy to find a shirt, the shirt that I bought is a Rebok play dry compression shirt. I put the shirt on at home and wify took a look and we both agree that I am a lot smaller with it on, in fact my regular tee shirts that I wear look too big when I have the compression shirt under them. The amazing part about that shirt is that it shows me just how much extra skin that I have on me, if a compression shirt can make me look as small as it does I do think this is just the beginning of my skin issue woes, but that is a bridge yet to be crossed so I will not dedicate too much attention to it just yet.
The run itself last night went well for the most part, I started off and after the first interval the compression shirt rolled up and I thought to myself "this is wonderful, now I get to play with this shirt for the next 30 minutes" so as soon as the first interval was done I pulled the shirt down as I walked and prepared for the roll up again when the next interval came along, but I sort of kept an eye on it and I did not roll up this time and every interval after that it seemed ok because the dampness of my sweat gave it some grip. Along I jogged thinking about how my wife had said that after the 2nd interval when she was on day 2 that she had no more soreness in her legs and I started interval number 3 and still sore. The 4th interval is the hill, you know that steep one that I mentioned in the last C25K post? man did I feel it going up that hill, when I hit the top of the hill I looked back at it and said some profanities at the defeated hill and continued on my way. This is about when I was coming down a longish straight downward sloped section and someone in a car was not considerate enough to turn their high beams off and I was pretty much blinded, the only thing I could see was the lights! it was as if I was in space or something and everything was perfectly black except the lights and I got too close to the edge of the road and twisted my ankle a bit on the edge of a driveway, I felt no pain so off I went and the rest of the run/walk went smooth and nice.
I felt great during this entire run besides the soreness in my quads (which never went away) I found that I was not as winded as the first time out and the difference in this compared to the first run was that my sore legs were my limiting factor where the first run was limited by my being out of breath. I did remember to check my heart rate immediately after 5 of the 9 intervals and it averaged out to 168 beats per minute which as far as I can tell is slightly higher than it should be for my age but maybe I am wrong, chime in with a comment if you know what it should be. I covered more ground on day 2 compared to the first run, the first day I ran 2.049 miles in the 29:45 that the podcast lasts and last night I went 2.095 miles according to Gmaps, so ever so slightly further but further none the less, and there is always room for some inaccuracies but I am pleased either way.
Onto my intake for Wednesday, I consumed a total of 1610 calories and drank just under 1 gallon of green tea, 1 gallon of straight H2O and 2 bottles of Fuze fruit punch. My exercise for the day was the C25K program and other than the slight twisting of the ankle I feel like I am on my way with this program and feel good about it so far. I am less sore this morning than when I went to bed last night, in fact I am less sore this morning than I was before I ran last night as well which I hope means that the soreness will continue to get less and less from here on out, I do have some pain in my ankle but nothing that is even close to real pain, its more like a discomfort that is letting me know that something happened so I am going to keep an eye on how that feels and if it is even slightly sore come time for Fridays run I will skip it until Saturday giving it an extra day worth of rest.
Week 1 day 2 is fini and I look forward to completing week 1, I have not decided whether I will do week one twice or if I will move right onto week 2 when the time comes and I will decide on Monday when I actually head out for that run, it will all depend on how day 3 goes. Tomorrow I weigh in and even with the new exercise this week I am not expecting a big drop if any mostly because of the soreness and I know that I have to be retaining a bit of water because of it but it honestly does not matter if the scale shows progress this week because the running IS showing progress and as long as progress is being made in some aspect of my new healthier life I am happy with that, which is not to say that I am not looking for losses but I am pleased with myself this week to say the least.
Check out tomorrows post to see if the fat man has lost some weight and of course keep on keepin on and all that.
Wednesday, June 03, 2009
Today I woke up and man are my legs sore! talk about a delayed reaction, I was talking to wify about the C25K program and she said that when she started it that the second day was the worse for pain but that it went away after she started running so hopefully my quads follow her lead. Over all I feel good about this running program and look forward to completing it with my wife so that we can run together at some point in the hopefully near future.
Yesterdays menu ended up at 1710 total calories so just about perfect and I did drink 1 gallon of green tea, 3/4 gallon straight H2O and a Fuze fruit punch which for a mere 10 calories is an awesome substitute for water or tea. For exercise I did push ups and some light weight lifting and I have to admit that because of the running that the push ups hurt my legs a bit and I am wondering if that's why they are more sore today than they were yesterday or if it is just a delayed burn, either way they are done and tonight I run W1D2.
Looking ahead at the rest of the week, with any luck and the new exercise I am expecting a drop in weight this week. its been a couple weeks since I have seen a drop in weight and mostly because of the halt to any vigorous exercise by my doctor. Now that I am cleared to get my heart rate up again and have started running I expect that I will get to that 200 pounds lost mark decently fast and this just reinforces just how important exercise is to a successful weight loss regimen. I feel better when I exercise, I look forward to being able to feel that slight out of breath feeling and the burn in my muscles and the sweat on my head, imagine that, the guy that just 17 months ago despised anything that would make a single bead of sweat appear on his doughy skin welcoming a solid workout.
All in all I am pretty pumped about starting C25K and look forward to my burning Quads tonight when I run day 2 of the program, if a once 534 pound guy can start a running program (I won't say do it because we will have to see if I am able to complete it!) you owe it to yourself to at least start in on a weight loss plan. You can accomplish anything that you put your heart into and you owe it to yourself to at least start, start running, start walking, start losing weight, start eating better foods, start thinking about making that leap into better health but whatever you do head into a positive direction and what you can do is limitless, go ahead, surprise yourself...I did.
Again I leave you with a quote, this quote was left as a comment for me more than once in the last week or so as well as in an email from someone reading my blog and I like it, so I thought I would use it here.
"The miracle isn't that I finished, the miracle is that I had the courage to start"
Tuesday, June 02, 2009
C25K week one day one complete! I have started down a path that I hope brings me the ability to run a complete 5 kilometers straight. It has begun, right now as I type this I am still sweaty but feel good, the first 3 intervals I did not feel one bit and was starting to get cocky but then I think it was the 4th interval I hit the spot on the route that I chose that I was hoping would be a walking segment but I was not that lucky. Bamn! the steepest part of the walk/run and Robert (hey I am on a first name basis with him now) says to run! so I started chugging up the hill and about 30 seconds into this interval I glanced over my shoulder and my cockiness was sitting on the side of the road panting and told me to go on without him, so I did. In all honesty I felt good during the entire run and probably could have done a 9th interval but then I did leave Mr.Cocky on the road side so I best close my pie hole about that! Where I have to run is pretty hilly and I think that will work to my advantage because I will have to work harder than if I was on a treadmill, I have 2 different directions that I can go and one is as hilly as the next. The fact that I am running on hills is something that I did not want to deal with but seeing that I did ok on my first time out I am kind of happy that there are hills, I think it will make me a better runner in the long run.
Ok onto some details, I ran/walked 2.049 miles in the 29.45 minutes that week one takes to complete, that's just over 4mph if I did my math right. Like I mentioned the first 3 intervals were very easy but after I hit that steep spot I knew that it was a workout and was sweating pretty good but I felt good throughout the entire process. At one point I thought about how not so long ago when I could not make that quarter mile walk to see a broken bridge and here I am starting a 5k running program @just about 340 pounds, my how times have changed.
Onto the regular stuff, I had 1690 total calories for the day and I drank just under 2 gallons of fluid, 1 gallon of green tea and the rest was straight H2O, I wanted to make sure that I was hydrated because of the start of C25K yesterday. Exercise was the start of C25K and well, I already covered that so I won't go further than that. over all it was a good day and I am actually looking forward to Day 2 of the program, I am very curious to see if I am sore for the next run and I am going to attempt to improve the distance every time I go out so that should be fun.
The above was written almost immediately after I ran last night, from here on is this morning and after a nights sleep I feel good, I can feel that I did something that is not routine with my exercise but I woke up feeling good, no soreness at all. I am planning on doing some calisthenics and light weights today as exercise but the C25K plan calls for no running today so I am going to obey that and go as far as to not walk either, so a weight day it shall be.
With week one day one (W1D1) under my belt I am on my way to running a 5k race, let us hope that my joints and physical hold together for the ride. I have had my oil checked and filled my tires to the proper foot pounds, I am using premium gasoline now and the tune up from the doc should be what I need to keep the miles rolling in so now I will hope that it all holds together as I advance through the program. I have decided that I am going to add up the miles that I run/walk from here on out and create a map to see how long it takes me to run to CA from CT so look for that in the future as well as all of the normal things that I have always posted on this blog.
We will call that the end of the post, so as your reward for reading the whole thing go grab yourself a big ol glass of H2O! if you think that you are too out of shape to do any exercise keep in mind that I am just about 340 pounds currently, I was 534 pounds at the start of my weight loss program and I have just started a running program aimed at getting me running five kilometers straight, still think that you can't exercise? I think that its all a matter of how you look at it, now get up off of your ass!
Monday, June 01, 2009
Today is the day that I am planning on starting the C25K program and I woke up with a sore back but I am running anyways. I am planning on doing my runs in the evening and because of that I will have to post how each run went on the day after the run. I may add a C25K ticker or tracker on the side bar but I have not decided on that just yet and you will see it appear one day if I decide on doing that. Besides tracking my time etc for this program I want to track the distance that I go each day as well as how I felt during the run so that I can see if my pace is getting faster or slower each day, I am sure there will be an excel sheet snapshot posted after I get it made and some data into it.
My plan of attack is that I have no plan, I am just going to start walking and when the guy on the podcast says run I will do it and see how well I fare. a while back just for fun while I was walking I timed out week one and almost completed the whole thing without any real issues but I have not been riding my bike and only walking for exercise so I do not know if that will effect the way I feel tonight when I do day 1 week 1, all I can hope for is that I complete the entire 30 minutes. I did not exercise all weekend, I did not do anything that would even remotely be considered exercise honestly so I should be fresh for this new routine.
Since I mentioned the weekend I want to share how it went, Friday my sheet says 1370 calories but we went to the drive in theater and I had a small apple and a big bowl of pop corn (air popped from home) during the movie so I am slightly over maybe by 150 or so if my estimate is right. Saturday was fine and well where intake was concerned and a quick look at my excel sheet says that I had 1695 calories so I was within the limit and the weekend was off to a good start. Sunday I did not count my calories and I know that I went over, by how much I am unsure, my Father stopped by along with a couple of wifys friends and we cooked chicken and fish out on our grill, we had corn a salad some watermelon and corn tortillas & salsa with dinner out on the picnic table. I decided that I would load up on fruits early in the day because I knew that I was going to eat some fish (it was fried) and ate nothing but apples, oranges and bananas before dinner. I drank enough fluid all weekend and on Sunday I drank more than 2 gallons between my green tea and straight H2O so I stayed hydrated throughout the weekend and all but Sunday was decent on the calories.
Starting C25K is a step into uncharted territory for me and not only since losing the weight, I have run randomly throughout my life but I have never really run further than a mile straight in a row and the thought of running more than 3 miles is a bit daunting to me. A lot of the people that might be reading this right now that run 1/2 marathons or 10k's or even 5k's may be thinking "a 5k daunting?" To that I answer yes! I am the fella that less than a year and a half ago could not walk 200 feet without pain in his back, sweat spraying out of every pour sounding like a heavy breathing prank caller and I can honestly remember having the thought "why would anyone want to walk unless absolutely necessary" Now I am going to try and run 5 kilometers in a row? I recently walked 5k all at one time so the natural thing in my mind is to now run it.
(If I) when I pull this 5k thing off I will be crossing a line that I have never had the privilege of being on the other side of physically, and honestly I think there will be a mental line being crossed at the same time, if it has not already been surpassed. Imagine going from a state of mind where I created an animosity for people who (could) would walk any distance further than me to the mindset that I am in currently where I am actually thinking about running a 5k distance as a stepping stone to distances beyond that, I have not yet run a single mile yet and here I am thinking about going further than 5k already.
Today I leave you with a quote.
"Sanity may be madness but the maddest of all is to see life as it is and not as it should be"
Friday, May 29, 2009
Today is Friday and we know what that means, its time to see what the scale says and just as suspected I did not see a loss this week, I did in fact see a small gain. Last week I was at 340.2 pounds and this week I was 341.4 so just over a 1 pound gain for me this week but I am ok with that because it is what it is and this is not an over night process. I have seen ups and obviously seen downs since starting but the over all vibe has been and will remain me getting healthier and stronger.
The scale, this inanimate object becomes the bane of so many people trying to drop a few pounds, it also becomes the light in the dark to many others when a lower number flashes across the display on that magical day of the week that is chosen to record progress. The scale has no feelings, it has no care about what the display says, it merely records what it feels step onto it at that magical hour. We as people losing weight rely on our scale to tell us how we are doing, we rely on that cold piece of metal and plastic with a bit of electronics tossed in to tell us "ya done good" and sometimes when is doesn't we feel like killing the messenger. It is important to see the scale move down BUT it is not the only thing that is important, in the last couple weeks my weight seems to have stalled (I am sure that this week will be different) but in those same weeks I have walked more on average than I have since starting on this weight loss regimen, so I could say that my walking has improved instead of saying that I did not lose any weight this week, its all how you look at it.
My calories for yesterday came in at 1660 and I got in 2 gallons of fluids, 1 gallon of Green tea and 1 gallon of straight H2O. It did rain all day so I did not get out for a walk because I had my daughter all day and I won't make her walk in the rain with me so I did not get any exercise into yesterday. Have a look at yesterdays menu, I think it was decently balanced if a little light on protein.
2 multigrain english muffins 200
1 serving turkey pepperoni 70
2 wedges laughing cow 70
small apple 80
1 lavash bread 100
4.5 oz Capicola 225
1 T Miracle whip 35
1 orange 65
4 slices whole wheat bread 280
6 slices turkey bacon 210
miracle whip 50
1 pretzel rod 35
small apple 80
1 orange 65
Over all I am ok with how the week went besides breaking my stationary bike anyways and I am planning on starting the C25K program come Monday I am also thinking about maybe making a section on the side bar to record progress etc but that will be decided later. I am up one pound this week from last and up three pounds from my lowest 2 weeks ago, the plan is to get below where I was at my lowest for this week and I have a feeling that as long as I start C25K on Monday that I will be able to get there. I am going to make a push for that 200 pounds lost this week but honestly most of my focus will be on the C25K program for the next couple of weeks and I think that the second part of the equation will happen as a result.
With that the plan is in place and the post comes to an end, make sure you get that H2O into your day, that's all I got for this morning.
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