Forty Pounds (A Success Story)

note: this particular post will be far less self-deprecating than you or I may be normally accustomed to.  this will have the additional effect of this entry being far less humorous and perhaps even overly self-indulgent.  fair warning.  sorry.  

I started this interwebular log in February... frustrated and embarrassed by how out-of-shape I had become.  The hope was to use this as a public forum for embarrassment, motivation, humor (and no small amount of surreptitious self-promotion), and accountability.  I had weighed myself at our not-oft used health club, and it was somewhere in the mid 240's.  That's a lot.  My first "official" weigh-in (on my scale, for continuity) was 239.6 lbs on February 22nd.

The goal was to "get healthy".  Eat healthier, work out regularly, begin running, etc.  I didn't have a hard and fast weight number I was shooting for, but I thought that somewhere in the 200's (ie below 210) would be a good target... and was honestly really hoping to crack that 200 number and get back in "the 1's", but I didn't know if that was realistic.

Well... I'm 23 weeks into this thing, and I did it.  Today's "Fat Friday" weigh-in was...

198.8 lbs

I've been checking this scale for six months... finally got that first digit down to a "1"

199!  I feel pretty good about that.  Officially, more than 40 pounds lost.  Unofficially, probably closer to 45 pounds.  I mean, if you walk into a weight room and pick up a 45 lbs plate... and think that's how much weight used to be a part of me... and now just doesn't exist.  It's almost a bit strange.

I've greatly reduced my gravitational pull over the last 6 months.  And I accomplished it with better eating and hard work... losing a healthy and gradual amount of weight... about 1% of my body weight per week (that's what's advised as "healthy" anyway).  45 pounds over 23 weeks.  Yahoo.

This doesn't mean I'm done.  I still have some weight to lose.  Getting into the 180's is not out of the question.  But, my focus will shift slightly.  I can move from "Phase 1" to "Phase 2"... which will focus on keeping the weight off during the busy beginnings of a new school year, and then maybe a bit more redistribution (socialism!) of the weight I'm currently carrying.

Regarding the redistribution, I've obviously reduced mass from my gut, face, neck, etc... you know, places you *want* to lose weight.  But since most of my efforts have been cycling and running, I've also lost relatively substantial mass from my upper body, and arms specifically.  I didn't have much muscle mass there to begin with, but at this point I'm getting closer to becoming a real-life example of one of those stick people that you draw with an oval and twig arms.

I don't have too many goals at this point in regards to strength... but it would be nice, for instance, to be able to do more than 4 consecutive granny push-ups.  We'll see.

Anyway, despite this being a space where I normally embarrass myself (see previous sentence), I am actually feeling relatively proud and accomplished today.  I hit a goal that I hadn't even fully made because I wasn't even sure if it was realistic.  It's been a pretty drastic change in lifestyle and I'm hoping it becomes a pretty drastic change in appearance & overall health as well.

Hopefully I can keep the trend continuing in that direction.  I'm excited to see where this ends up...

In Your Face, August!

I'm competitive.  Sometimes irrationally and obnoxiously competitive.

Last week, during a game of Risk with Kelly and our two Chinese exchange students, I convinced one of the students (who doesn't excel at English, and trusts me implicitly) to attack my wife's armies in Indonesia (he had gathered armies in... of course... China), so that I could thrive in temporal peace in South America, and expand northward.  In two turns, Kelly had lost her Australian stronghold, our two exchange students were consistently thinning each other out in Africa and Europe and I had the Americas irrevocably fortified.  It might have been the easiest Risk win I've ever had.

See what I mean?  obnoxious.

But to give you a glimpse of the "irrational" side... today I felt competitive with the month of August.  Yup.  I'm a shade away from attempting to duel with the time-space continuum.  Anyway, I began July with a 10k on the first of the month (that might not be my last Bone Thugs 'n Harmony reference of this post... I just watched that video in its entirety... really took me back to 7th grade basketball camp.  We abused that disc (tape?) at 7th grade basketball camp).

Anyway, I felt like a 10k to start the month set the tone in a good way for a productive month for me.  So, I decided to do the same with August.  How this got competitive is really a mystery.  But at some point I began to feel like August was an entity I was somehow trying to beat, and vice-versa.  First, I rode my bike to REI... a good 20 miler... don't worry, August, that's just a warm up.  Then... time for the main event.

When I started my run the heat index was still pushing 100 degrees.  That's all ya got, August?  July was over 110 and I just dominated that month... burning-fat-wise.  Oh, what's that August?  You're throwing an "Air Quality Alert" at me?  Pffff... bring it.  I literally eat carcinogens for breakfast.  (probably?)

I hit "dismiss" ... because this is Amuricka.  Do you think Rocky would have needed "more info" about an air quality alert?  Worrying about our air quality means the communists have already won...

Anyway, other than perhaps having some sort of serious interpersonal disorder, the gory details of the run itself aren't that interesting.  I ran about a 9-minute pace for 10k... and felt pretty good afterward... as if I could have run further or faster (note: not both).

Here is the run... with nerdy details (clicking on it will take you to garmin's website):



One item of note, and perhaps a point for August... and certainly a slice of humble pie for me are my mile splits:

yikes!

As I said to my fried Jeff later, "Hm.  It didn't FEEL like I was consistently slowing down." I actually felt like I had hit a Forrest Gump-esque sweet spot, and could keep that rhythm going for a while.  And yet, the data say* otherwise.  This dampened the good feeling and sense of accomplishment after the run to a certain degree.  But, as my lovely absentee wife would be quick to remind you... I probably need a dose of that here and there.

Also, I'm not very good at pacing.  But in my defense, I do have a pseudo-uphill finish (but not for the final 5 miles of this 6 mile run).

Also also, speaking of humble pie... yes, I do, in fact, realize that 9 minutes per mile is not a "fast" pace.  Thank you.

Anyway... Distance: 20 mile bike, 10k run

Had some chicken today, only a small (actually) serving of Cheetos... really need to get rid of those things.  Held off on sweets... but didn't add too many greens.  Hmmm... food?  I'll go with a... Food: B-

Scaletime: 204.8 lbs.

---

* yes, this is a footnote on a blog post.  and a grammatical one, to boot.  "data" is the plural of "datum" (the singular).  stop using the singular verb tense with the word "data".  if language breaks down we have anarchy!  ... also, since I'm being picky, the data don't "say" anything... they suggest or show or reveal.  so, really... that sentence is wrong anyway.  Also, maybe don't take grammar tips from someone who just wrote a blog containing no less than 137 ellipses...

Bachelorhood

Welp, my wonderful and beautiful bride has left me.  For a week, anyway.  She is up at the best place in the world: Camp Castaway in Detroit Lakes, Minnesota with Young Life.

Here's the deal though, and I'll do my best here not to be overly dramatic.  When Kelly leaves... I pretty much fall apart.  I mean, at least in regards to any semblance of discipline and responsibility (perhaps not my strong suits, to start).  I stay up late, I don't put stuff away, I waste inordinate amounts of time with superfluous and oftentimes completely avoidable tasks.

I ... I don't know... I am just generally irresponsible.  Maybe I've come to depend too much on her as a guide for typical adult responsibility, and I'm left thinking "free pass" when she's gone?  I don't know.  What I *do* know, however, is that bad discipline spells disaster for good eating.

Yesterday, even when she was here... she was out finishing up some work at the office and I saw that she had purchased some candy for girls in her cabin.  That's nice.  But then my eye caught something... the XXL bag of peanut butter M&Ms was open.

Oh dear.

If it had already been opened then certainly no one would notice a few more M&Ms missing.  Knowing full well that they were meant for girls in her cabin, I then proceeded to essentially steal from high school girls, and eat somewhere between 12 and 75 (it's hard to keep track, really) peanut butter M&M's.

resistance is futile

When she discovered my transgression, at some point during the ensuing scolding, she said something to the effect of  "you better blog about this and embarrass yourself!"  Done. (wwwwooorrrrth it)

Also, last night we had all the leaders over for a send-off dinner.  I ate far too much pizza (and chips).  And yet, there were still leftovers.  Today I had a plate of Cheetos for lunch.

Yup.  A plate of Cheetos.  I meant to make a grilled chicken salad.  But then I saw the Cheetos from last night, and ate a couple.  Then I thought "these are so good... I should have a small serving", so I poured a few out onto the plate that was meant for the salad.  But it didn't look like quite enough... so I poured a few more... then a few more.  And before long, I had a plate of Cheetos.  Then I ate them all.  (while watching Shark Week)

I felt so guilty that I didn't even allow myself to have anything else from lunch.  Great... so zero nutritional value there.  Also, then Browning came over and had left over salsa verde from Los B's... so I ate that with some chips for pre-dinner.  Yup, a banner day here at the ole Nicholas house.  I need to get rid of all this food around me (feel free to come by and pick some up).  That's my only hope for control.  This is a cry for help.  Food: F

The only good news from today from a fitness perspective was my run this morning.  It ended up being a little shorter than I wanted because of the heat.  But, I ran at a good 8:15 pace for about three and a half miles.  That is my previous race speed for a 5k, but today it was good as just a "good regular run" speed... not "easy" but definitely not at my limit.  It feels good to be improving.  Distance 3.4 miles

And the magic number... 204.2 lbs

Keep on Truckin'

Oh hi there, I didn't know you'd been sitting and waiting... for a month.

I'm not really sure what can be said about that lapse.  I mean, I didn't post for a month.

And yet, life goes on.

First things first.  I have been staying active, and probably been eating healthier than the last few months, too.  The hard work seems to be paying off and I *have* seen a solid decline in weight since I last posted.  So... yeah.  That's good.  I've officially crossed the "30 lbs lost" milestone (never to look back), and Last Friday I was on the cusp of an unofficial "40 lbs lost" benchmark.  That's a lot of weight.  For the official record, here are my last 5 Fat Friday weigh-ins...

• July 1 - 214 (last posted)


• July 8 - 209.6


• July 15 - 208.6


• July 22 - 202.4


• July 29 - 203.6

steady progress... mostly...

Some really good progress there... still more to go.  The current goal is to get below 200lbs before school starts on August 22nd.  Other non-weight related news from July includes:

• I ran a new 5k PR a couple weeks ago.  23:54 - which is slightly better than 8 minute miles... which is sort of a big deal for me because that's been a goal/plateau.  So, yeah... that's been good progress, too, I guess.


• Knee pain has been better (or, more accurately: less often and less severe)


• Kel and I have two kids from China staying at our house for the month


• I sold my bike, Vincent.

And that about covers it (without a single item seeming out of place).  On additional item... yes, I sold my bike, but also... I got a new one.  This one is not light and fast, but it's big and tough and will carry all my stuff.  It's the Surly Long Haul Trucker.

shown here with all the trimmings: fenders, rear rack, frame pump, brooks saddle, and crank bros pedals

So you might notice that this bike is significantly more... errrr... functional than my last rig. The plan is to commute with it to Wheaton Academy this fall.  (that's 15 miles a day, plus whatever I add on weekends... not bad for staying active, not to mention biking to work is awesome).  The Long Haul Trucker (as evidenced by the name) is also ideally suited for long self-supported tours... which might be a possibility in the future (more on this later).  It's also a steel frame, which means durability and longevity.  I'm planning on this being my bike for a long time.

FFF: printed on the chainstay: "fatties fit fine" ... it means big tires (up to 45mm), but I like to think it also means riders

Anyway, I'm excited about the practicality (once I have panniers, I can take most things most places with just my bike) and essentially replace my car... at least until it gets really cold.

Just another way to fight the fat...

Belly of the Beast (Dumpster Fire)

Well... this is the last full day of being at camp with Kelly.  If you're wondering how, as a staff spouse, I did not find/make time to update this blog with more frequency (something I had planned to do)... I don't have a good answer or excuse for you.  I could say that I've been spending too much time serving others, or intentionally building community, or diligently reading/studying potential lesson plans for next year... and while there is some truth to each of those, I think the real reason is whatever else I've been doing, updating this blog just hasn't been that high on my priority list.  And that's okay.

(History will later show that it's easier to keep a regularly updated blog in the horribly depressing late winter months of February and March while living in Chicago than in the beautiful summer time of Northern #PureMichigan)

One other thing that has been keeping me busy has been working out.  No, really.  Here is some proof:

As you can see, (and if you can't... 21mi bike, 22mi bike, 10mi bike with 2mi run, rest day, 34mi bike, 20mi bike, 3.5mi run, 5mi run, 54mi bike, 27mi bike, and 10k run) I've been keeping busy.  Including a 10k run today (which I honestly feel pretty good about... my legs don't feel good about it, but I do).  Distance: 10k 

So, what do I have to show for my efforts?  I've had solid workouts for 10 of the last 11 days... and yet? 

Yes, that's right.  A weight GAIN on Fat Friday.

And what can account for this cruel and ridiculous twist in my fitness narrative?  My complete lack of personal will power, of course!  The really tragically embarrassing part of this debacle (and I'm not sure if "debacle" is strong enough, we are beyond "debacle" or "train wreck"... and might be moving into "dumpster fire" territory... as in "my nutritional situation is a freakin' dumpster fire".)  It's not like I'm gorging myself at every meal.  Many days I've had a healthy breakfast (oatmeal or something similar) and a carefully well portioned lunch, and skipped desert at dinner... only to throw back half a pizza and an ice cream Sunday at 11:30pm at an Assigned Team party. *sigh*

See what I mean?  Dumpster Fire.

Anyway, all my hard work has been summarily negated by my utter lack of nutritional discipline.  So sad.  Food: F

And the weigh-in?  214 lbs.  (although, after my run I posted a 210.8... but that's not the deal.  I weigh first thing in the morning... not after I've sufficiently dehydrated myself to near the point of death).

Hopefully I'll get back on track once I'm home... I'm hoping to make some significant progress in July (and feel off to a good start with the 10k)...

Ketchup*

It seems we’ve missed a beat.  In fact, we may have missed several… depending on how many beats you can fit into a month and a half.  (measured in “beats per month”… or bpm)

Anyway, a lot has happened.  Really, this time.

Firstly, and not directly pertinent to the particularities of this blog, yet not wholly unrelated: I have a new job!  Or to be more accurate, I *will* have a new job soon… At any rate, I’ve left the comfortable confines of Per Se Group to move on to the wild and unpredictable frontier of Wheaton Academy, where I will attempt to teach history to students I’m hoping will be able to stay awake.  Can’t wait.

Other things you may have missed since I’ve last posted:

• I (mostly) lost weight


• I gained some weight


• My eating habits have consistently deteriorated


• I’ve kept up with working out pretty well, mostly biking


• I haven’t run very much on account of knee pain


• I’ve seen a doctor for knee pain


• I’ve seen an orthopedic surgeon for knee pain


• I’ve seen a “chiropractic physician” (specializing in sports injury) for knee pain


• I am still experiencing knee pain when I run


• I have less money than when I last


• I’m currently up at Young Life camp (TimberwolfLake) with Kelly

… and I think that pretty much covers it… really, it’s mostly the job thing.

But since I missed so many consecutive weeks, I will now post all of my Fat Friday weights since my last weigh in.  Set faces to “nonplussed apathy”…

• 5/13 – 216.4


• 5/20 – 216.4


• 5/27 – 214.2


• 6/03 – 212.4


• 6/10 – 214.4


• 6/17 – 212.6

And today’s big number: 212.4 lbs

So I’m apparently back to where I started at the beginning of the month.  Not super encouraging.  We seem to be at a bit of a plateau.  Fortunately, I’m at Young Life camp where all the food is super healthy and staying extra nutritious should be… a piece of cake (see what I did there?)

* this is the only correct spelling of that word.  I will not accept any of the following: Catsup, Catchup, Katsup, Catsip, Cotsup, Kotchup, Kitsip, Catsoup, Katshoup, Katsock, Cackchop, Cornchop, Cotpock, Kotpock, Kutpuck, Kutchpuck and Cutchpuck

The Culprit (Part 3): Founding Fathers and/or my Parents

(This marks another edition of my on-going series, "The Culprit", wherein I investigate, uncover, and eventually rightfully bestow proper blame for my lack of fitness on others... because this is America... so it can't be my fault.  Feel free to read Part 1 or Part 2)

Over the past week or so, a new and very powerful culprit has reared its ugly head, threatening my nutrition, health, and utter existence.  The root problem is a particular personality trait... I am still unclear on who exactly is to blame for this trait, but one thing is for certain: It's not my fault.

There a several apt descriptors for this particular idiosyncrasy that I possess... some perhaps pejorative, others slightly more gentle, but this is no place for delicacy: I am what Paul Ryan might call "fiscally responsible".  I am what coupons books call a "wise shopper".  I am what car companies call "economical".  I am what others might call "frugal" or "parsimonious".  I am what my friends might call "a cheap stingy bastard".

More specifically, I like free things.  More to the point for our purposes here... I cannot resist free food.  And when I say "cannot resist", I mean I am completely physically and mentally incapable of passing up free food.  And when I say "passing up", I mean not gorging myself.  Also, it's roughly 35 times worse if the free food item happens to be cookies.  If cookies are involved... all hope is lost.

"It's free!  I'd be an idiot NOT to eat as much as possible.  In fact, I should probably eat it all as fast as possible, just in case at any point it becomes un-free."

I was reminded of this character trait (flaw?) over the past week when I was blessed (cursed?) to be the recipient of a good deal of free food for various unrelated reasons.  It doesn't really matter if it's free donuts at the office or free dinner thanks to a visiting family member... if it's free I'm going to consume food until the situation is socially awkward... and then I'm going to at least double my previous consumption.  Free food supersedes social capital, not to mention self respect and any potential diet goals.

So, why?  Why is it so impossibly irresistible?

That answer is easy: I love freedom.

The question is, who is to blame for this insatiable love of freedom (especially in its food form).  As I see it, there are two potential culprits:

1) The founding fathers (of Amuricka)... Ultimately, they are to blame for inventing freedom before any other country or civilization even ventured a passing thought at the notion.  It must be, in part, due to their influence that I love freedom so much (and thus, freeness so much).  If I had to blame one in particular, I think I'd go with James Madison... mostly because he was a little guy and I could probably beat him up.

2) My parents, who (as you'll see) may or may not harbor communist tendencies, raised me in such a way that I should live within my means, save money, and try to spend it wisely on things that are "needs" not Americaneeds or "wants".  Obviously, this is not the Amurickan way... and I've since thrown off the ridiculous ideologies of my hopelessly outdated upbringing and plan to max out all my credit cards (don't worry, I'll pay the monthly minimum), purchase a(nother) house I can't afford, and buy whatever car is the current sponsor of the NBA... what's that?  oh.  Kia?  Well, then I'll just take whatever car is the biggest so I can complain more than my neighbors about gas prices.

Despite having distanced myself from these fanciful childhood principles, there is a chance that some relic has stood by... and in the category of "food", I cannot be swayed from my love of free...dom/ness.  However, if that is the case... if this particularity is unshakable... at least we can all agree: I am not to blame.

=======

Training has been going well, save for some troublesome knee issues.  (that might get its own post in the near future).  After a longer run last Saturday, I've just been cycling to try to give my knee a break.  Distance: 5.2mi run on Satday, 26.0mi bike on Sunday, 20.9mi bike on Tuesday, 20.6mi bike on Thursday.  Pretty soon I'll be looking to log that kind of distance in just a single ride, but it's been nice to start a little easy (although Tuesday's bike through the Arboretum was pretty tough...)

Food: C  see above

Magic number: 219 lbs.  Not bad considering the recent diet collapse...

Obvious Truths

Sometimes things are so obvious that they need not be said/written.  Other times, however, they bear repeating... either because of their resounding truthiness (copyright Stephen Colbert), or because you've started a self-defaming blog and you need material.

With that in mind, here are a few truths that are admittedly obvious... yet warrant mention.

1) My "posting frequency" on this webernet-hosted fitness-log (a name I've cleverly shorted to "netslog") has been lackluster lately.  Decidedly lackluster.  In my defense... a) no one really cares, right? and b) I have been busy with stuff and things, etc.

2) Sometimes coming up with a good excuse just seems like too much work.

3) Interval workouts are difficult.

4) I am slow at running.

In regard to item 3 & 4, fun nerd-evidence:



I had my first scheduled interval run on Thursday... Jeff prescribed a 3x3min timed interval workout (I'm supposed to do an interval day once a week).  So I warmed up for 10 minutes, then ran hard for 3 minutes, then a slow jog for 3 minutes, then did that two more times (for a total of 3 times, for those of you keeping score at home... starting to piece together all that crazy "3x3" talk from a couple sentences ago, eh?  Look at you.  So quick.)

The intervals were pretty consistent... and apparently when I "run hard" for 3 minutes, I run at about a 7:30 mile pace.  Roughly fast enough to almost place in the top 20 at your local middle school track meet.  Outstanding.

Also, I ran a 5k at a 8:15 pace... shouldn't my "fast" pace for 3 minutes be better than 7:30?  I mean, I don't know much about much, but it seems like those numbers should be further apart.

Anyway, it bears repeating: interval workouts are difficult and I am slow at running.

But hopefully getting better...

Distance: 3.3 mile run on Tuesday, 3.3 mile interval training run on Thursday

It was a TOUGH week for food.  I'll get to this in another post... but I've exposed a weakness that I've yet to discover an answer for.  We may be on the cusp of another confessional... Food: C-

And this is a heartbreaking first for a Fat Friday... the first RISE in weight.  Ouch.

219.6 lbs

I've sullied my otherwise mildly inspiring and/or embarrassing progress graph:



Dang.  I would have liked to not see a rise there.  But as you'll see in forthcoming posts... it may have been unavoidable...

The Prodigal Bike: A Celebration

My son has returned.

Take the cycle-computer with the cadence monitor and put it on his handlebars.  Bring the best spandex and put it on him.  Install the clip-in pedals where you put your feet.  Kill the leftover clif shots and gu packets... let's go for a ride and celebrate!  My bike was dead and is alive again.

But is it my bike?  Yes it is.  Or is it?

(same components: wheels, tires, crank, derailleurs, pedals, handlebars, brakes, bottom bracket, stem, headset... almost everything)  Just a new frame and fork.  But that makes quite a difference.  Let me introduce you to...

Vincent Black Lightning 1952 (potential alternate names include, but are not limited to: Vince, Vinsanity, 52, Black Lightning, Venom Greenzo, Green Goblin)

I really like the matte black... oh, and owning a bike again.  Also, kudos to you if you know the song reference.  If you don't, google if your friend.

Welcome home to where you belong, son.  No one will hurt you here... oh, except for that one fat guy who is going to pedal you over some of the worst roads in America for the next six months.  Other than that almost constant punishment, should be smooth sailing... nothing like being sawed in half by Cannondale Corp and then heartlessly thrown into a loveless scrap heap.

Anyway, I did take "my Vincent machine" for an inaugural ride on Sunday... to REI of all places.  It seemed only fitting.  Plus I needed new cleats for my cycling shoes.  But seriously, it's a good distance (about 20 miles), and it felt right to pay homage to the source of my cycling joy.

Speaking of cycling joy... I really (really) love riding my bike.  Even the parts I don't like, I like.  There is still just enough left over nostalgia and gratitude that it really is myopically positive and inordinately gratifying. If I were a talented writer who was in any way eloquent, I might attempt to try to "paint a picture with words" to describe what it feels like to be riding again... all the little things: click of gears, spinning up hills, fast starts, grinding into the wind, the glorious feeling of a strong tailwind, racing cars, the sights and smells of spring, the world rushing by yet all the while everything seems so much more noticeable and in-your-face... all the little things that add up to make cycling so great.  But I can't... I can list random things I like... but it doesn't resonate.  I can't make you understand.  The best I can do is implore you to go out and enjoy what little spring we get here in Chicagoland and ride your bike... see the world in a different way.  It's glorious.

What a celebration.

=======

This post is written as if it's Sunday as part of my "timetravel: I was busy for a week and am now catching up with what day it is" series...

I had a "longer" run in downtown Chicago on Saturday.  Actually had to stop because of knee pain.  Not good times.  But then after a while it was fine and didn't hurt at all running or even later.  Weird.  Distance: 4.3 miles (on Satuday), 5k run and 20.5 mile bike (on Sunday)... good workout weekend... trying to make up for some of the food...

We had a YL retreat this weekend, and I ate a lot of really good food that didn't necessarily equate to being good for me.  Oops.  Food: C+ (this helped me discover a revelation about myself, and uncover another culprit... but that's a subject for another post)

Haven't weight myself because we were gone all weekend.  Worried about the rise.

Goals

Oh boy.  I have some catching up to do.  It has been a preposterously busy last couple weeks for me with all sorts of responsibilities/excuses.  For the most part I've been keeping up with the fitness side of things, but I can't say the same for the webcast log of said activities.

*** editor's note: this post was meant to reflect the previous Fat Friday (April 29), and I will probably lose track of tenses and/or setting as it relates to time.

*** note: I (clearly) do not have a editor.

I have a lot to discuss.  A lot.  It's been a full ten-or-so days since I've last posted.  Several things that I think you need to know.  I mean, not NEED need... but you know, American-style need.  Americaneed.  Like "I Americaneed that fedora".

Two important things from the end of the week last week:

1) I have a plan.  A plan for running.  A running plan.  Yes, straight from the expert... my oft-mentioned buddy Jeff.  I'm not very naturally disciplined or structured; it can be a bit of a stretch for me sometimes, so being intentional about artificially constructing that organization can help me stick to something.  Plus, I'm a numbers geek.... so it's fun to check off "yes I ran as far as I planned to today".  Speaking of which, I ran on Thursday... Distance: 3.9 miles

2) I hit a goal today (Friday)... on the way to more goals.  I finally hit the sub-220 mark.  Otherwise referred to as the "halfway" mark on my way to sub-200.

Weight: 218.6 lbs

I can "deal with you later" (said like a James Bond villain) in regards to myself and my increasingly unimpressive food grade... spoiler alert: it was a rough week.  Also, teaser alert: I have multiple pieces of news to "drop" in the coming days... (which were actually the previous days... they'll be retro-dropped, as soon as I can get to it)

Five

Yup, that is officially the furthest I've ever run.  After work today, I ran over 5 miles at a pretty decent pace (sub 9:00 miles).  The crazy thing is... I really felt like I could have kept going.  That's what's so frustrating about this nagging knee pain: I'm holding back because of this one little potential joint injury, but I'm not pushing the rest of my body to the kind of limit I want to.  I'm not slowing down or stopping short (not a Frank Costanza reference) because I'm tired or sore... it's just the knee.  And that is really frustrating.  What if I could be comfortably running much longer distances?  ... stupid knee.

Anyway, today felt good... a nice moderate/sustainable pace for 5 miles.  It's weird.  I'm actually kind of proud.  Although the primary purpose of this blog is to embarrass myself toward fitness, I've still found a way to brag.  Impressive.  Even for me.

I could remind myself that 9:00 minute miles are still pretty slow... my friend Jeff, for instance, runs them about three times faster than that, for like 40 miles at a time.  Or remind myself that I'd be a lot faster still if I'd drop some of that extra weight (of which there is still plenty).  That said, to go from someone who could seriously not run 2 miles a couple months ago, to be running 5 miles at a somewhat decent pace (relatively speaking)... it's not bad.  But I still have a lot of room for improvement.  Distance: 5.4 miles (the photo below is also a link, so you can check out all sorts of fun geeky stuff: splits, pace, heart rate vs elevation, etc)

Food today was good and healthy: small bowl of cereal for breakfast, small portion of cheese and crackers and small chicken salad for lunch, a recovery shake (after run) and larger chicken salad for dinner.  Not terribly innovative... but healthy and pretty tasty (thanks to our awesome new Spicy Peanut Vinaigrette salad dressing).  Food: B+

Weight: I gained just a tad, thanks to weekend festivities: 221.2 lbs.  I was thinking about this today... I've lost somewhere in the ballpark of 20-25 pounds (let's call it 22), but my legs are noticeably stronger looking.  It might just be a little more definition, but it's also not crazy to think I put on a little muscle, maybe even 3-5 pounds worth.  With that in mind, you could say that I've easily lost 25 pounds (of fat)... that's a lot.  (and hopefully just the start...)

Weekend in Review

You may recall my Row v Run post from a couple days ago... and by "you" I mean "probably not you unless you're Kelly".  This post will be a bit of a follow-up, as well as a weekend-in-review post, since I was busy (lazy?) and didn't get anything posted all weekend.

First, another exercise to compete with running... but is it really better for you?  Below are two workouts of about 35 minutes at a sustainable/moderate page ... You be the judge:

A)



B)



Any guesses on what the new workout is?  If you guess mowing, you got it!



For the record, "B" was a recovery run.  So yeah, running is probably a better workout than mowing.  In related news, I purchased, assembled, and used a lawn mower for the first time at our new house on Sunday.  And yes, I wore a GPS watch and a heart rate monitor to record the activity.  I'm a dork.  (also, the above map is probably my favorite GPS map ever).

The recovery run was a nice easy "twilight" (not a book/movie reference) run with Kelly.  Nice to have an easy run after Saturday... which was a good bit tougher.  I ran a 5k in 26:00, then had a nice easy finish home for the last 1.5 miles (mostly because it was against a headwind and uphill and I thought I should sort of take it easy).  The knee started to act up a bit just beyond the 4 mile mark, which was disconcerting.  Felt better on Sunday though.  We'll see...

Distance: 4.6mi on Saturday, 3.25mi on Sunday (not counting mowing)

On Friday, I attended my first ever Chicago Rush Arena Football League game.  Great seats... second row.  Tons of fun with Kel and Browning, but I had to have my customary beer and soft pretzel at the ballgame.  Probably not great for the nutrition.  Also, I had a big HUGE (and delicious) Easter dinner.  Saturday was healthy though.  Overall on the weekend, I'd have to try to average it out... Food: B-

Made good progress again on weight, although I was hoping to hit a bit of a milestone.  Just short... 220.6 lbs.

Row v Run

I really wanted to run today, but my knee and foot were both not feeling super great... So I ended up "going for a row".  It ended up being a nice 10k, and took about 40 minutes.  I didn't row quite as hard as the other day... only about 150 watts at about 25 strokes per minute... so... yeah?  Distance: 10k row.

Also, you may remember me mentioning that I've actually read people seriously claiming that rowing is a better workout than running.  Internet-folk say the darnedest things.  So here is a quiz for you...

Below is my heart rate data for two workouts.  Both are about 40 minutes.  I'd classify my exertion level as "moderate", with a strenuous finish.  One is a 10k row.  The other is 4 mile run.


Avg HR: 143 / Max HR: 168


Avg HR: 160 / Max HR: 182

So which is which?  That's right... #2 is the run.  And to those crew-folk (who don't read this blog) who respond "oh, should should just be rowing harder"... I'm not sure that's a valid argument.  I mean, yes, I could row harder, but I could also run harder... soon neither are sustainable for that amount of time.  For instance:

"hey did you know chewing your food is a better workout than running? ... yeah, you just have to chew a lot harder".

See?  Eventually that breaks down.  Running is a crazy good workout... so long as my knees dont' fall apart.  (other "best" options?  probably swimming and cross country skiing...?)

Food was pretty good today... granola bar for breakfast, small salad for lunch, and outstanding (yet probably not super healthy) fish tacos for dinner.  Oh, also, I had a "breakfast cookie".  Food: B

Magic number ... 220.6 lbs.

Encouragement Wednesday

Sometimes Wednesdays can be a drag... you know, it's middle of the week, and all you really need is a good pick-me-up.  Well, lucky for you, I am here to institute "Encouragement Wednesdays" (pending name change/re-branding)... I'll try to mention something that has been encouraging me, and you can live vicariously through how good I feel.  What a deal.

(Yes, I apparently am drawn to theme days... this is sort of a combo of Fat Fridays and "The Culprit"... but with a more positive note).

First up?  Big props to my Mother-in-Law who sent an Easter Care Package (which, coincidentally, also put her on a potential "The Culprit" list).  Included in the package was a bunch of easter-related candy, and a shirt... yup,  just a button up shirt.



wait, what size is it?



...and there it is!  Wednesday encouragement!  My uplifting Mother-in-law is so confident in my ability to lose weight that she is sending me MEDIUM shirts... just so I have something to wear when I slim down.  Thanks, Kathy!  (no need to worry about sleeve length).

Kelly later found that the entire package was intended for Joey, Kel's little bro who is a freshman at Wheaton College.  That probably makes more sense... except the mailing to Kelly part.  (college students are still allowed to get mail at college--it's not Kanakuk Kamp... plus that way ... ahem... someone wouldn't have stolen several of his Reese's peanut butter bunnies).

Speaking of mailing it to Kelly... it was addressed to "Kelly Linn".  With all due respect to her egalitarian sympathies, it's been 3 years... let's get with the program.

The runner-up for "Encouragement Wednesday" goes to my co-worker Liz who told me "you look like you lost like... 80 pounds", which I think is just enough to make it not a compliment.  Thanks Liz!

-------

Good run today.  Kelly came with me for the first couple miles, and then I went a little longer... ran a good (Illinois) hill on Blanchard Road, and finished strong on the way home (for more info, click on the picture below).  I ran at just under a 9:30 pace which I would say is "comfortable" at this point.  I felt as though, if not for nagging injuries, I could have kept it up for much longer.  We'll try some interval work later this week to build some speed.  Knee felt fine while running, but not so great afterward... threw some ice and ibuprofen at it... we'll see how it is in a couple days.  Distance: 4.1mi



Food was good.  Granola bar for breakfast, small amount of cheese and crackers for lunch with a fruit smoothie for an afternoon snack.  And then Kelly made this for dinner:


What we have here is Mango-Chicken-Sausage (which is even better than it sounds) sauteed with red pepper and broccoli on a bed of jasmine rice.  Pretty outstanding.  The only improvement would be...


to throw some mango-pineapple salsa on it.  Now, THAT is delicious.

Food: A

Weight: 222 lbs ... and for some "real" encouragement on Wednesday, here is what that looks like in real-life belt sizes:

New Fatherhood

It was a beautiful day today. Well... it was 40 degrees, windy, and rainy... precisely the type of day that makes me hate the spring in Chicago. But nonetheless, a beautiful day.

My baby arrived today.

I recently received official word from the previously-deemed evil, soulless, and freedom-stealing Cannondale Bicycle corporation ... turns out, they have relented in their personal attack against my liberties and agreed that the defects in (my old bike) Greenzo's frame were their fault, and I am rightfully owed one new bicycle. Free of charge. I win!

That's right a brraaaaaaannd neewwwww biiiiiiiiike! This is outstanding and admittedly unexpected news. My reaction was a mixture of celebration, and sweet vindication.

"yay! great news! *pause* ... damn right! you people owe me a bike!"

Anyway, two downsides: 1) I don't get to pick the color. They have one bike in my size for warranty replacement, and that's the one I'm getting. 2) no fork... they are out of stock, and there aren't any available until late June. (if you don't know what a "fork" is on a bike, it's the part that holds your front wheel on.  see diagram.)

The upsides to the downsides? 1) the color available is the EXACT color I would have picked (out of several possible options). and 2) after I discussed this potential problem with my contact at Cannondale, she agreed to send me a "loaner" fork that I can use until mine finally comes.  So it won't match the bike and will look silly... which is obnoxious, because as a 225 lbs grown man in spandex riding a bicycle, if there is one thing I hate, it's looking silly.

So I get to REI for work tonight, and check this out... the bike is already there!  They sent it last Friday. There is no possible way for me to convey my excitement in words... so like any proud dad, I'll just post some photos:


there's the box it came in... (yeah, that's right, it's a box shot)





first sight... even better than the pictures... the matte black looks sweeeeeeet





here it is in (most) of its glory... I haven't "unsheathed" it yet... waiting for the fork to build it up... but that is a nice looking bicycle frame





gratuitous bottom bracket shot, a la the Bike Snob NYC... beefy





proud dad. clearly, only half my head is necessary to convey my excitement... and there's that pesky, ubiquitous thumbs-up again... it's troublesomely common for me. a habit that I can't seem to shake. are there any photos on this blog where I'm *not* giving a thumbs-up?




Anyway, those are some of the photos I took today at REI of my brand new baby. Can't wait to give it a spin. At this rate, I can be logging serious miles by May... a possibility I would have previously considered impossible. Really, it is difficult to convey the enormity of the goodness of this news.

Oh, and if you think the poignant sub-plot of Greenzo being violently killed and coming back... or "resurrecting" ... into something even better is lost on me during Holy Week, think again. It only makes the beautiful spring bike rides I'm looking forward to all the more meaningful. (Kelly suggests that I not compare Greenzo to Jesus... but I'm not making a *direct* comparison... just saying it's hard for me to overlook the symbolism. Think of it as me comparing Greenzo to Aslan... less blasphemous that way)...

Really though, I seriously can't wait to go on a bike ride.

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Rest day (worked from 8-10). Distance: 0

Food was good: cereal, grain blend and chicken mango sausage for lunch (if you didn't catch that, it was "chicken mango sausage"... not a typo), tortellini for dinner. Food: B+

Weight: 223.4 lbs.

New Toy/Tool: Entering the Geekdom...

I've mentioned before that I enjoy tracking numbers and patterns and whatnot.  With cycling I was practically militant about it... distance, time, average heart rate, usually some extra notes... for every ride, even just biking to work.

Well thanks to my REI discount, my REI dividend, and an REI giftcard... I was able to pick up a new toy... er... I mean, a new tool to augment my training efforts.  I got a GPS watch.  And it's sweet.  Now I can really nerd out when it comes to analyzing how slow and out of shape I am.

So, even though today was supposed to be a rest day after "the race" yesterday... I was so eager to try out my new watch that I decided to take it for a nice easy recovery run (was thinking 10min miles would be good, ended up being just a tad faster).  Distance: 2.6 mi.

(More nerdiness?  sure... Garmin allows me to "embed" the workout into blog posts, but Wordpress doesn't allow the plug-in.  Lame.  Am I considering transferring my entire blog to blogspot.com for this reason?  Yes.)

For those of you whose curiosity level borders on "stalker", you can click on the image above and view the whole work out.  It's really pretty amazing.

Anyway, the watch will be especially nice for three distinct purposes 1) better concept of pacing while running 2) ability to do interval training outdoors without being completely clueless, and 3) tracking routes while cycling.  oh yeah... and 4) being a huge nerd.

Speaking of nerd... I was reading about this running coach named Jack Daniels (not to be confused with the whiskey distiller Jack Daniel), and his theory of a VDOT value.  It's more complicated than this (or than I understand) but the basic idea is that I can use some key race-finish indicators to extrapolate what my times would/should be at other distances.  So according to my 5k time (which really isn't enough data), my VDOT value is 37.  You can check your own VDOT here.

So, theoretically, a VDOT of 37 would mean I should be running a 7:38 single mile, or a 53:28 10k.  Obviously, the number-fun breaks down at some point.  I don't care what they say my marathon time should be, if I run one tomorrow my time will be DNF.  But it's still interesting.

Where it gets really interesting (hopefully you're still sitting down) is in regards to weight... you can measure what theoretical effects weight loss would have on your times... not the training involved to lose the weight, but just carrying around less weight.  There's a whole nerdy formula and everything.  Multiply your current weight by your VDOT value and then divide by the new weight.  For me, if I dropped another 20 pounds...

225*37/205 = new VDOT of 40.6.

If my VDOT value was a 40.6, my theoretical 5k time would be 23:48.  That's a pretty big difference... but, so is losing 20 pounds, I guess.  (this entire hypothesis is based on the assumption that I have 20 lbs to lose (I do) and I'm not losing muscle mass... obviously losing muscle mass will start to affect your running time).

All the more reason to lose weight... running will become easier, faster, and hopefully slightly less punishing on my poor poor knee(s).  Again, this is probably not news ("wait, running is easier if you're less fat?")... just interesting to see the actual numbers.

I'll get to these later, but I'm starting to consider some actual running goals.  I'll have to try to blend them with some of the cycling goals I've been considering and we'll see what we can come up with... but I think it would be nice to be reaching toward something instead of just "trying to run without dying".  If you have any suggestions, or fun-run type things you'd like me to participate in, let me know... I'm up for pretty much anything...

Food was decent today.  I was over at the Hankinssseseeseses, and made the mistake of sitting within reach of the chips and guac before dinner.  Yes, it's true: my best defense against my poor nutrition habits happens to be my own laziness... "Oh, I'd love that unhealthy food item... awww it's so far away!" ... when the stars align and I'm near the unhealthy food... well, that can spell disaster.  Other than that, pretty healthy day though, including a delicious dinner of veggie fajitas.  Food: C+

Weight: 223.8 lbs.

Race!

So, I guess I'll do a "race recap" a la my buddy Jeff ... although I'm not sure if "race recap" is the most apt description.  Really, for me, it's more of a "casual 5k run/walk recap".

While I've been running a distance of pretty close to a 5k for a couple months now (on & off thanks to the knee), this is "My First 5k".  At least, you know, in the out-of-doors with things like a starting pistol, a bunch of other people, and a big digital clock advertising my inadequacy. It was a fun experience for sure.  And great to be supporting Young Life Access in Naperville.

As a caveat: I've been careful not to let speed/time be too much of a focus for my training so far.  The goal isn't necessarily to "get fast" but to lose weight and "get healthy".  That said, with the primary activity I've chosen for my quest toward health, it would certainly make sense if I got faster as a byproduct.  So, as I embrace my geekdom, I like following numbers and seeing progress, and trying to improve... it naturally follows to want to improve in running ability as well as health.  With that out of the way, on to the race...

The race results are up... you can check them here: www.chicago5k.org ... I did okay.  I was really hoping to finish under 25 minutes... but to be honest I don't have much substantial evidence that would indicate that as a reasonable estimate.  Like I said, more of a "hope".  As far as conditions, it was a little breezy (which, at least at this point, doesn't affect me running nearly as much running as it does on a bike... at least mentally), and some very light rain off and on, and pretty dang cold (although I overdressed, and was super hot by the second mile).

Anyway, my official race time was 25:54... but it was a few seconds before I crossed the start line, and they didn't give us those foot thingys, so according to my watch it was 25:45.  Not that those nine seconds make much of a difference... and either way it was good enough to finish 23rd (go Ryne Sandburg), and 4th in my division... hilariously one spot off a medal... although that's more of an indication that not too many 20-29 year old males decided to "compete" in the 5k portion of the race.

Also, I had what real runners call a "negative split"... faster on the way back, 13:04/12:41.  Apparently that's good.  (But really it's because the people I was pacing with were running slower than I wanted and I didn't realize it until after the first mile.  Ha.  I'm bad at pacing).

So, goal not quite met (yet), but there's still some encouragement.  A 25:45 5k is a 8:17 mile... which really is pretty good for me.  For now, anyway (especially considering I literally could not run a 5k two months ago), that's decent progress.  I'm hoping to continue to improve as this whole "health" thing progresses...

Distance: 5k

More on food later, but it was pretty healthy, minus a bag of "Sour Patch Kids Jelly Beans" which filled me with both awe and horror as I involuntarily purchased them at Walgreens.  Such a beautiful collaboration of so much that I love... so very very bad for me.  Ugh.  (also, how did no one think of these earlier... brilliant!)  Like I said, healthy save for that one gloriously terrible downfall.  Food: B-

Magic number: 223.8 lbs.

Mo Pasta Mo Rowin'

Want to keep this quick, as it's part of my weekend retrospective... (posting for Friday a couple days late)...

No big news at the close of the week.  I wanted to try to row a 10k, but my knee was a little sore and blisters were starting to develop pretty substantially, so cut it short at 7k. Distance: 7k row.  One of the reasons I like that silly rowing machine is because of all the fun readouts on th workout.  I'm a bit of a geek.  So it's interesting that I was pulling about a 185 watt average with 32-35 strokes per minute.  I have no idea if that was good or not... but hey, it's something.

Kelly went to Maggiano's on Thursday and brought back a bunch of delicious pasta.  Oops. It's been tasty, but obviously not super healthy.  I'm mostly trying to just keep portions small (because avoiding eating it all together is just a ridiculous notion).  Food: B-

Fat Friday weigh-in: 224 lbs.  (not bad).  So if I'm going with my estimated starting weight of about 245... unofficially, I'm under the "20 lbs lost" milestone.  Still some work to do to get there for the official weigh-ins on this blog...

Here is the progress for my Fat Fridays:



back on track...

Row Row Row Your... Machine?

You may recall (and by “you” I pretty much mean “my wife Kelly”, since she’s the only person who I know actually reads this drivel) I ended my last post in a bit of despair (not to be confused with a PIT of despair) about what to do moving forward for effective yet interesting/fun FRA’s (fitness related activities… we’re a couple more uses away from you starting to think “is he using that acronym seriously?”)

Well, I was brainstorming/researching, and did you know that rowing can be a better workout than running?!?  Let me stop you there.  It’s not.  This is the internet, and you can’t believe everything you read here, even if some lame crew-fanatic who never went out past 9pm in college decides something is a medical fact.

But it’s still a pretty good workout, and “something different”, so I decided to give it a shot.  Instead of running a 5k, I rowed a 5k.  Not bad.  I don’t know anything about speed, but it took about 21 minutes, and (I found out afterward) my “drag” setting was at 10… so… yeah?

Anyway, it was fun, I sorta wanted to have another go after a quick break--I decided to bike a (laughably) short 5k as a breather--but thought better of it.  Kelly was expecting me home for dinner… and what a dinner it was!  Distance 5k row, 5k bike.

I forgot to take a picture because it was so freakin’ good that I just ate it all before it occurred to me how potentially photogenic it might be.  We had marinated chicken (sort of a southeast asian marinade… lime, peanuts, spice, cilantro, that sorta thing) on a salad of spinach, pea shoots, red peppers, diced almonds, some harvest grain blend, and a delicious spicy peanut vinaigrette.  Seriously, best meal I’ve had at home in quite a while.  Ate healthy for breakfast and lunch, too.  Good day.  Food: A

Weight: 224.2 lbs.

Knee

I really do intend to keep regularly logging-via-the-web my progress… but it has been a crazy busy week for me and I haven’t been able to get around to it. On the upside, I’m still actually participating in fitness related activities (or FRA’s), they just haven’t been chronicled it in my typical hilarious fashion quite often enough. Sorry… hopefully you’ll find a way to cope. In regards to mechanisms for the aforementioned coping, I would recommend binging on Girl Scout cookies.

I had a good running week last week. 5k on Tuesday, Thurday, and Saturday, and then on Sunday had a GLORIOUS run outside. It wasn’t great because it was particularly fast (it wasn’t), but because it was outside. It was warm and breezy and colorful and everything smells like growing. And I was able to run to places instead of running like a hamster runs.

Treadmills are for suckers.

And, not that we’re too concerned, but my pace was a little bit faster than it normally is indoors. I like the out-of-doors. I also like saying “the out-of-doors”. Something about it is just askew enough to make it fun.

Anyway, the great post-run feeling of enjoyment and being one with the out-of-doors and running slowly and embarrassingly in plain view was quickly ruined when I was walking downstairs when I got home…

(quick backstory) My legs/feet/knees feel different amounts of “funny” while I run, but I usually chalk it up to being slow, fat, out of shape, wimpy, or any combination therein.

This was different, and I’m not sure how to describe it. It was not a rip or tear or pop… more of a *twinge* on the outside of my knee near the kneecap. And it was acute. I mean, a really really sharp pain. Stairs have been tough ever since, and every once in a while I’ll feel a much more faint twinge when changing direction. “Are you playing basketball or something? What are you talking about changing direction?” … yeah-no. Like when I’m walking. Changing direction like turning a corner at the office. Yup, that’s the state I’m in. Pathetic.

The really tragic part of the whole thing is that it’s been a BEAUTIFUL week. Really just gorgeous, more than you could ever ask for from a Chicago spring. And I’ve actually wanted to run outside. In the out-of-doors. And I legitimately can’t. It’s so cruel. Possibly my least favorite thing in the world has turned into something I’ve enjoyed in a matter of six weeks, and now I’m being deprived of it. I mean, if you approached me in January and told me I can’t run outside this spring, I would have laughed in your face… and then had about 27 more Girl Scout cookies.

But now, sans cookies, and sans running opportunity… there’s just a pathetic yearning. Yearning? Yeah, you’re right… that sounds a little off. But really, can’t ride my bike… can’t go for a run… it’s beautiful out.  Something's gotta give.  What’s a guy gonna do? Swim indoors like a MORON?!  I need to figure something out…

---

I’ve been eating pretty healthy this week, lots of smoothies, and some “small portion” cheese and crackers (deserves its own post soon)… Food: B+

As far as working out (or FRA's), I forgot where I’m keeping track, but I ran back to back 5k’s this weekend. Then I tried to run on Tuesday and went about to the end of the block before realizing… no, this really isn’t going to work. Then limping home full of frustration and shame. Distance: 5k, 5k, 500 feet

Weight: 224.8 lbs. getting under that 225 mark is a good milestone for me. I’ll be pretty excited to hit the teens, too. Then really, under 215 is back into the “acceptable” range. Getting into the “two-oh-…” range (sub 210) would be something I’m proud of.  Sub-200 would be awesome.  Not sure if I’ve spelled that out before, but yeah… those are my goals. For now.