SHANECODER's SparkPeople Blog SHANECODER's Blog on SparkPeople, home of free diet plans and a healthy living community WOW, I haven't blogged in a while! So ON2VICTORY posted a comment on my SparkPage asking how things were going. That guy is AWESOME! I started writing comment on his page to answer. It quickly grew in to this blog. It was far too long for a comment. <BR> <BR> I can't believe I haven't blogged since July of last year! Is that right?!! <BR> <BR> Last week I ran 16 miles in my marathon training. I'd planned on losing some weight during my training. Between work and endurance training, that hasn't happened. It seems to... Sun, 2 Mar 2014 11:17:11 EST Enjoying My New Health, and Getting Back on Track Haven't been doing too hot on calorie intake lately. Gained a little weight. Not too worried about that, but getting back on track. I need to lose about 20 more pounds to make my "initial" goal. <BR> <BR> On a more positive note, I've been working out a ton. Running (road and trail), Biking (Road and Mountain), and Swimming (pool and open-water) have been keeping me busy. It's so awesome to feel like doing so much. Life is good! <BR> <BR> Oh ya, memo to those last 20 lbs: Get ready to... Mon, 1 Jul 2013 22:47:18 EST Mountain Biking I've been doing all my running and biking on the road lately. Went for a mountain bike ride yesterday. Only a few miles, but WOW it was an awesome break from the pavement! I'll be getting up on the trails more after my HM Monday. Thu, 23 May 2013 00:20:46 EST Not Too Much to Say I'm starting to taper for my next Half Marathon. This is my second Half Marathon and fifth race this year. I don't win the races by any means, but I'm winning much more with each race. My confidence improves. My weight drops. My overall health improves. My outlook on life improves. <BR> <BR> Thank you to my family and all the sparkers that support me along the way! Also, thanks for all the great inspiration you provide! Tue, 14 May 2013 23:12:48 EST Much Needed Recovery Week Did my first double day for triathlon training yesterday. Biked in the morning and ran in the afternoon. It didn't go as well as I had hoped. Had to walk about 2 of the 8 miles. The triathlon isn't until September. I have plenty of time to get things going better. <BR> <BR> I moved my daughter last week on my rest day. So, I've been going hard for 2 weeks straight. Swimming, biking, or running 6x a week takes its toll after a while! <BR> <BR> Anyway, resting well today. Tomorrow... Sun, 28 Apr 2013 15:07:15 EST Positive Feedback Ran into a friend I haven't seen in years (like 10) the other day. He complimented me on my weight loss. Last time I saw him I was about 260-270. It was great to see him, but made even better by the compliment. <BR> <BR> Been getting a few compliments from my clothes lately as well. I have an old sweater that I wear when I know I'm going to be getting dirty. It was my favorite sweater years ago. Mainly because it was not as tight as other clothes. Anyway, threw it on the other day t... Fri, 26 Apr 2013 12:23:03 EST Time to Refocus The last week or so, I've been busy busy busy. When I'm busy, I lose focus of tracking the food I eat. When I'm not tracking, I eat too much. I'm not gaining, but not losing either. <BR> <BR> On a positive note, I'm getting LOTS of exercise! I just need to focus more on what I'm eating. <BR> <BR> Today is a new day. This week I'll track my food all week, and stay in my target ranges. Sun, 21 Apr 2013 12:48:34 EST When Wishes Become Goals At the first of the year, I decided to run several races this spring. Sometimes I get numbers stuck in my head. They start as wishes. Just an old guy day dreaming. Quite often they fade as quickly as they were dreamed. Sometimes they stick. Then they become goals. Then those goals become reality. <BR> <BR> Earlier this year, I decided to run several races this Spring. The purpose of these races, besides having fun and losing weight, was to improve my time at the half marathon distanc... Wed, 10 Apr 2013 12:32:36 EST Swimming Out of the Rocks About a month ago, I changed my weight ticker. I changed from a biker to a swimmer. The background that I liked has rocks bottom left in the image. My poor swimmer was still in the rocks when I made the change. <BR> <BR> I didn't like that, and about changed the image. Then I realized how close he was to coming out of the rocks. "Light Bulb". Yep, at that point it became a challenge to free my little virtual swimmer from the rocks. <BR> <img src=" Fri, 29 Mar 2013 10:20:24 EST Scale Fluctuations So, I usually handle scale fluctuations just fine. That's why I weigh in every day. Recently I had a hard one. <BR> <BR> Hopped on the scale several days ago to see that I had lost 50 lbs. Needless to say, that was awesome!! I then went over on calories two days in a row. Followed that up with over doing it this weekend. Saturday I helped a friend put a hardwood floor in a large area of his home after running 12 miles. Anyway, if I over do it, I have to eat extra or it takes me a LO... Tue, 26 Mar 2013 23:40:08 EST Amazing Bike Ride Just got back from an amazing bike ride. The schedule called for a 20 miler. I have a couple of 20 mile routes I ride a lot, but 20 wasn't going to do. <BR> <BR> The weather has been awesome for the last few days. I took another short ride that wasn't on the schedule. Looking outside, I decided to do 30 miles instead. As I took off, the legs were feeling good. So, I decided to push it a little. I averaged over 20 MPH for the first 25 miles. That's faster than I usually ride. The las... Fri, 15 Mar 2013 23:42:37 EST Good Habits The last year I've been working out pretty regularly. Especially the last few months when I've been swimming, biking, or running five days a week. During those months, I've also strength trained twice a week. All those workouts have formed a good habit. Here's how I know. <BR> <BR> Yesterday I ran a 10 mile race. It had quite a few hills, and I gave it my best effort. Now I need to rest a couple of days, but I want to workout. I was eating a little snack just before bed thinking I wa... Mon, 11 Mar 2013 00:10:25 EST 10 Miler Race Report Holy HILLS Batman!! That's the short version. Read on if you want the longer version. <BR> <BR> Saw AURORAMILLET at the start. We just said hi real quick, but it was cool! I've never met another Sparker in person. <BR> <BR> Not sure if I mentioned this yet, but there was a LOT of hills, about 930 feet of elevation gain. I had a wish to jog/run all the hills. I say a wish -- not a goal -- because of how unrealistic it was. It was less than a block from the start to the first hill. It... Sat, 9 Mar 2013 13:15:51 EST 10 Miler Coming Up I get REALLY excited for a race when I pick my packet up. Today I picked up my packet for a 10 miler this weekend. Already did a 5k and 10k put on by the same company, Striders Running-Layton UT, in the last month or so. They put on a good race. <BR> <BR> Very excited and nervous to see how it goes. LOTS of hills for a 10 miler! I'd love to be under a 10 minute mile. I was sick at the last race, so I don't dare set any hard goals. Just going to go run hard, and see how I do! <BR> <BR... Fri, 8 Mar 2013 01:00:02 EST What a Great Swim So I read a blog the other day about someones "wardrobe malfunction". It was a great read! I about had my own tonight in the pool. I wear triathlon shorts when I swim. They were purchased about 15 lbs ago. <BR> <BR> Tonight as I got ready to swim, I didn't do up the drawstring quite as tightly as I should have. I swim with a lifetime friend. Well, actually we didn't meet until I was 10 or 11. As you can imagine, we're a bit competitive. We've been "yoyoing" lately on whose the fast... Fri, 1 Mar 2013 00:57:08 EST Getting Better After my 10k this weekend, my cold got pretty bad. Someday I'll learn not to push it sick. I have a HARD time not showing up for a race I've committed to and paid for! <BR> <BR> The schedule called for a couple days of rest, and that's just what I needed. Feeling MUCH better. Got 25 miles in on the bike trainer last night. Felt better after riding than before. <BR> <BR> I didn't track calories the last few days. No binging, just eating what my body needed. I did alright, I'm down... Wed, 20 Feb 2013 10:54:02 EST Sick 10K (no literally) Ran a 10K yesterday. I have a head cold. Somebody half as smart as me probably would have stayed home. As the kids are saying YOLO (you only live once). <BR> <BR> I have to admit, running a 10k sick sucks! Here's what's cool though. The first of February last year, I couldn't run 1/2 mile flat. Now, I finished a hilly 10k sick. So cool to see the improvement. Sun, 17 Feb 2013 06:16:29 EST Less Coke Man, I love my Coke! It sure is hard to keep carbs in range when I drink too much though. I've worked it down from three 20 ounce bottles a day. Lately, I've only been drinking two 12 ounce cans a day. The carbs are staying more in the center of the range instead of hitting/exceeding max everyday. <BR> <BR> Now I have to start eating more veggies. Baby steps! Wed, 13 Feb 2013 21:06:07 EST Can't Go Wrong So, I love this time of year. I think most people are ready for Spring. I can go either way. <BR> <BR> If spring hits early, I'll get off the bike trainer; which I dislike! That means nice road rides. <BR> <BR> If winter keeps on keeping on, more ski days; which I LOVE! <BR> <BR> Either way, I'm golden. Bring it Mother Nature! Tue, 12 Feb 2013 14:57:12 EST More Than Half Way There I was looking at my ticker under a post in the message boards and realized I'm half way to my weight loss goal! I've actually hovered there for the last 4 months, but it was a fun realization! Wed, 6 Feb 2013 18:12:32 EST 5K Report Ran a 5K last Saturday. It was a bit hilly -- 330 something feet of elevation gain. I paced out with a group that I would pass on the climbs, then they would pass me on the downhill. Ended up coming in at 28:46 (9:15 pace). That's a pretty good time for me. <BR> <BR> I have a 10k in 2 weeks. It's a bit hilly as well. I would like to come in under a 9 minute pace. I'm not sure that's realistic. I'll have to lose some weight to pull that off, so here we go! Tue, 5 Feb 2013 00:04:19 EST Off to the Races My first of many races this year is tomorrow (see my previous blog <link><BR>urnal_individual.asp?blog_id=5221662 </link> ). A somewhat hilly 5K. I'm pumped. Picked up my packet yesterday, ready to go. <BR> <BR> I ran the course plus a couple of miles 2 weeks ago. No time goal. Just going to go at it with a good effort. This one is more of a training run working up to the HM in April. Fri, 1 Feb 2013 13:37:04 EST Preliminary Race Schedule 2013 As the title states, this is preliminary. Might change significantly as the year progresses. <BR> <BR> The crowning race this year is will be the Bear Lake Brawl - Half Triathlon (9/14). <BR> <BR> My first focus will be increasing speed running. Signing up for races is my strongest motivator. Here's my spring schedule: <BR> 5K - 2/2, <BR> 10K - 2/16, <BR> 10 Miler -3/8, <BR> HM- 4/6 <BR> HM - 5/4 <BR> HM - 5/25 (tough one with lots of hills) <BR> Wasatch Back Ragnar Relay - 6/21 ... Thu, 24 Jan 2013 12:57:41 EST Huntville Half Marathon After completing an "intermediate" triathlon (1000 meters, 16 miles, 4 miles) two weeks ago, I signed up for a Half Marathon taking place this weekend. <BR> <BR> The longest training "run" I've done this year is a 10 miler. It was a little rough because of a project I did on my truck the day before. I started tired. Need I say that I finished VERY tired. <BR> <BR> I love getting back in shape more than losing weight! It's cool that I can go sign up for a half marathon without speci... Fri, 28 Sep 2012 07:25:14 EST What's Next? So, I've been training for a Sprint Tri since February. Just completed it the other day. It was SOOO cool I want to do another. <BR> <BR> We're doing a century bike ride in August. Our training is all figured out for biking. We're keeping some running and swimming in there to keep things in shape for the next tri. <BR> <BR> I'm blessed to live in a pretty active area. There are triathlons every couple of weeks within an hour of home. We're considering doing a sprint tri in July. T... Wed, 6 Jun 2012 23:55:13 EST My First Tri It's been a "wish" of mine to participate in a Triathlon for many years now. I say wish instead of goal because I've never acted on it. This year the tri moved from my wish list to a goal. Goals are SOOOO much better! <BR> <BR> Yesterday was the day to prove 4 months of training. Four months ago, I was a couch potato. It was cool to see myself and a friend improve so drastically in our training. We went from struggling to complete 15-25 minute workouts to being ready for more after 35-... Mon, 4 Jun 2012 00:21:51 EST 3 Weeks to Tri and a New Bike As I was leaving my friends house in February, I asked him if he wanted to do a triathlon this year. He looked at me like I had punched him in the head and said mean things about his wife. I took that as a NO, politely told him to let me know if anything changes and left. <BR> <BR> The next day he called me at lunch. I guess he couldn't get the idea out of his head. He asked several questions, most money related, and we were committed to go after a 5 minute phone call. <BR> <BR> Neither... Sat, 12 May 2012 02:30:32 EST Good Quote One of my goals is to read an inspirational quote each day. I really like this quote from Denis Waitley, but yet disagree with it a little: <BR> <BR> "Failure should be our teacher, not our undertaker. Failure is delay, not defeat. It is a temporary detour, not a dead end. Failure is something we can avoid only by saying nothing, doing nothing, and being nothing." <BR> <BR> I really love the line "Failure is delay, not defeat." Of course we have to accept failure as a possibility in life,... Wed, 17 Nov 2010 14:27:02 EST Overcoming Fear Went for a mountain bike ride today. Not a very noteworthy ride, but an accomplishment just for me to be on the bike. I had a rough start mountain biking. <BR> <BR> I wanted a mountain bike for a few good reasons: <BR> <BR> 1. I love biking. <BR> 2. I love being in the mountains (which I live VERY close to). <BR> 3. I have several friends that mountain bike. Darren, one mountain biking friend, lives just around the corner. I was looking forward to having a biking partner close ... Fri, 12 Nov 2010 22:39:44 EST Back on Track The last year has been really bad for me schedule wise. I have been very busy with Family and Work. I gained back some weight that I had lost previously :( At first, my thoughts of losing the same weight again were very depressing. <BR> <BR> Holding on to the thought that I had lost this weight before was holding me back. I was pretty good with nutrition and exercise for a few weeks with little to no results. The problem was I was so focused on the negative losing the weight again, I w... Thu, 11 Nov 2010 11:19:03 EST Office Makeover This sounds interesting to me. <link> </link> <BR> <BR> Not sure how it would impact my typing speed. I might rig up a laptop stand by the treadmill and try it out for an hour or so on the weekend. Tue, 20 Oct 2009 13:30:03 EST Hitting it Hard I've been taking a bit of a break lately. Not doing anything too bad, just not focusing on doing good things. So, tomorrow starts a new week. I'm starting that week with a new commitment. <BR> <BR> I'm going to sit down tonight and really hammer out some goals. Especially short-term ones. I'm thinking of a running/biking/swimming/strength training combination. We'll see how it goes. If I can't work them all in, swimming can wait. I just have to start working on swimming by the end ... Sun, 18 Oct 2009 23:09:53 EST 10K Race Report My son and I were registered for a 1/2 marathon in June. He had to choose between soccer and the 1/2. I broke my collar bone, and was happy when he picked soccer. That meant I didn't have to train for the 1/2 while nursing my collar bone back to health. We didn't do any foot races all summer since I was training for a 206 mile bike race. <BR> <BR> Anyway, we still wanted to do a foot race before the year was over. I found a little 10k that worked into our schedules, printed a training... Mon, 12 Oct 2009 06:49:39 EST Recovery Takes a While I'm surprised at how long it takes to fully recover from an endurance race. It's been 18 days since I rode a 206 mile bike race (LOTOJA). I'm still not 100%. After working out (running or biking) I have to eat more. If I don't, my legs get extra sore and tight. I'm still working on cutting back calories, but my body's not ready yet. <BR> <BR> I'm not gaining or losing weight. Last week I was committed to cut the calories back to the recommended range this week. I tried, but my legs g... Wed, 30 Sep 2009 20:17:56 EST Back on Track So, it only took a few days to adjust to my new calorie range. I've ran a couple of times this week. I went for my first bike ride today. Things are coming together nicely. I'm definitely waiting until alfter my 10K to start swimming. I haven't lifted weights this week. Being the first week back from vacation, I've been pretty busy. Next week starts the Strength Training 2x a week. <BR> <BR> I'm really excited to have a little variety in my workouts! Sat, 26 Sep 2009 00:55:26 EST Calorie Adjustment For the last several months, I've been biking for 10 hours a week training for LOTOJA. Now the race is over, and my calorie range has dropped about 1000 calories a day. While training, I couldn't even tell SparkPeople how many calories I was burning a week. It was in the neighborhood of 14,000 calories a week. SparkPeople only accepts up to 9,999 a week (a very reasonable limit). <BR> <BR> So now I'm adjusting to my new calorie range. I actually feel like I'm dieting. I'm sure I will... Thu, 24 Sep 2009 12:11:07 EST 206 Mile Bike Race My 206 mile bike race was September 12th. I didn't go into it with any hard and fast goals, but still had expectations. The race was an awesome accomplishment. It felt so good to finally be in the race when it started. It took just over 11 hours of bike riding, and just over 11.5 hours elapsed time. <BR> <BR> My friend Phil had to pull me a LOT more than I expected. He is a tough bike rider. One team member was going strong, and left the rest of us. He got done like 1/2 hour before ... Tue, 22 Sep 2009 15:34:20 EST Maintenance Week So with the big race this weekend, I don't want to lose any weight this week. I know I'll gain a little bit with carb loading, but want to keep it to a minimum. It feels a little weird to not want to lose weight this week. Next week will be another maintenance week. So, I'll be in a holding pattern for 2 weeks. <BR> <BR> After the race, and about a week of recovery, I will start training for my 10K. I will be strength training at least 2x a week as well. I hope to work in some swimmi... Tue, 8 Sep 2009 16:51:55 EST 10k Race In the past I have gained weight after a race. After a race, it's important to eat enough for a good recovery. The problem is, I take this to the extreme. I'm sure I don't need to go on the seefood diet! <BR> <BR> So to help stay on task after my 206 mile bike race, i signed up for a 10k foot race. My son and I are running a 10k 4 weeks after the bike race. <BR> <BR> I haven't been running because of my broken collar bone this spring, and spending sooooooo much time on the bike. Th... Fri, 4 Sep 2009 06:29:58 EST Tapering for my race and getting better Like a week ago, I was really sick for a day or two. I thought I was over it quick and continued bike riding on my schedule. <BR> <BR> I just didn't have any "get up and go" for a couple of rides. That was really weird because my miles are decreasing to prepare for a big race in a week and a half. So, I did a 20 mile bike ride on a day I was supposed to do an 80 miler. Boom, did the trick. I felt really strong on my next ride. Now I think I'm really better. Just think the body neede... Wed, 2 Sep 2009 13:45:48 EST Sign up for a race! I love races! About 5 years ago, I went from couch to 5K. It took me about 4 months. I did most of my training on a treadmill in my basement because I was embarrassed about being seen trying to run. On race day, after overcoming some hesitation to go, I lined up about 3/4ths of the way back at the start line for my 5K. That was a big mistake racewise, but brought about a great realization. I was passing people the entire race. I weighed a LOT for running, but I was running (or jogging ... Wed, 26 Aug 2009 15:43:06 EST Ride, Get Sick, Shock? Saturday I went out for a long bike ride (110 miles). The route was pretty challenging. It had a 12 mile 1700' climb right at the start. Then a 6 mile descent followed by 70 miles or so of pretty flat riding. At mile 92. I had to climb that 6 mile hill to get back. It's just under 2000' of elevation gain. I've been training a LOT lately, so this ride isn't as crazy as it may sound. That 2000' climb kicked my butt. <BR> <BR> Don't get me wrong, I didn't expect a walk in the park when ... Mon, 24 Aug 2009 01:17:14 EST First Bike Race Alone Last week a buddy tells me about the BCC ULCER bike race. They have 3 different distances, 30, 60, and 110. He says he is doing the 60 miler, so I agree to do the 110 miler. That puts us on the same route for the first 40 miles or so. <BR> <BR> A couple of days later, he let me know he couldn't do it. I needed the 110 miles for my training, so decided to do it anyway. At first I was a little hesitant about 110 miles when I didn't know anybody else in the race. It turned out to be qui... Sun, 9 Aug 2009 04:07:36 EST Hard Bike Ride Last Night We had good winds from the South (20MPH+) all day long yesterday. I needed a 50 mile bike ride for my training. Figured if I headed south I would fight the head wind all the way out, then get pushed back home. At about 20 miles out the head wind switched to a cross wind. Just before a i turned around, it was a slight tail wind. Yep, turned around to a strong cross wind, slight head wind. Within 5 miles, the wind was head on. A cold front that was supposed to pass by about 11PM had come... Fri, 7 Aug 2009 13:08:08 EST Back from Vacation and Back on Track So, I gained a pound or two on vacation. I was pretty good, but not perfect. The vacation was in a remote area. The food selections weren't always the best. We were VERY active, so I had to eat quite a bit to keep the energy up. Most of the meals I could modify a little to get a pretty healthy meal. Probably the worst thing I did was eat WAY too much of some delicious garlic bread. Yep, LOTS of butter! <BR> <BR> After just a couple of days home I'm already back to what I weighed when ... Wed, 5 Aug 2009 13:33:16 EST Leaving for Vacation Tomorrow Thanks for the traveling advice CATDLK! I'm going to Lake Powell. I'll be swimming a lot more. Biking is going to be hard, and running is out. <BR> <BR> It's a good boat ride to where I can bike. I'm hoping to get a bike ride in on Wednesday. I would just skip it, but that would hurt my training. <BR> <BR> The only place to run is very hilly. I'm not in good enough shape to run hills. I would be walking up the hills, and getting shin splints down the hills. Anyway, wish me luck. Sun, 26 Jul 2009 16:11:44 EST Long Bike Ride for the Week Did my long bike ride today. I'm going to mess with my diet a little. On most days, I have a hard time hitting the target. Today, I went over and was wanting more. I'm going to "skim" 200 calories off the top of each day. They are there anyway. I had to drop the low side of my calories to meet my goals. Then I'll have extra calories I can use when I do crazy training rides like today. It was 80 miles. Went pretty good once I got some "food" going. Overshot my carb goal by a mile, bu... Sat, 25 Jul 2009 01:37:00 EST Getting Going So, this week was intense. I was on a more aggressive program before I joined the site. It was hurting my training bad. Based on the sites recommendation, I can eat a LOT more calories than I was. The energy was just starting to kick in, then I went and donated a unit of blood. If doping (taking a transfusion of your own blood) adds as much energy as donating a pint takes away, it's certainly cheating. It will come back quickly. <BR> <BR> My big concern right now is my week long vaca... Fri, 24 Jul 2009 01:34:40 EST Just Started Just started using the site. Still trying to find my way around. Loving the day off from biking. So, about a week ago, I couldn't do my long bike ride on the weekend. Last week I did my long bike ride on Monday (90 miles) , recovery ride on Tuesday (60 miles), middle of week ride on Thursday (50 miles), long ride on Saturday (90 miles), and recovery ride Sunday (20 miles). Yep, 310 miles in 7 days. Did I mention it's nice to have a day off the bike! Taking tomorrow off too. Mon, 20 Jul 2009 17:37:24 EST