Finally got out there!

I put in a run this morning - my first formal workout all week.

Holidays:
Great for celebration and time with family....bad for input and output.

Ran 7 on 2 off, 8 on 2 off, 10 on.
25 minutes running, 30 minutes total time

That is, unfortunately, also my weekly total.

Onward and upward.

The Challenge of The Holidays

Holidays are a challenge for this restoration project.

It is an upset in the routine.
Houseguests, travel, food choices away from home.

And in January there will be two weeks away to Disney.

Should be interesting.

Wow am I going to be sore tomorrow!

For the first time since moving into the new house (Sept), I decide to do the 'Sculpt' Power 90 Video. And since I switched to the level 3/4 for the Cardio, I thought I wioud switch to the 3/4 for Sculpt as well. Add to it the fact that I had to go to the next weight up dumbbell because the lower weight is stuck in the laundry chute (long story!!!!).

Wow - more push ups, including 'decline' (feet up on the chair, hands on the floor), a few burn-out sets, and tons of squats.


So for the week -

1 Run, 1 Cardio, 1 Sculpt, 1 Swim, and an hour and a half shovel!

Not too bad.

A good cardo workout

About 10am (my day off from work and Jennifer was out at hairdresser).
The boys (Andrew and Will) joined in for Abs workout afterwards, and Meg helped me to the jumping jacks and ab work too.

Tomorrow I hope to get in a run.

So far this week

Sunday - 9 inches of snow - 1.5 hours of shoveling before our open house!
Monday/Tuesday - sore from Sunday, and lazy
Wednesday - Swim 40
Thursday - run 8 on, 2 off, 18 on

I have been leary to run with the snow/ice on the road, but today wasn't too bad - the salt/sunlight has cleared the roads for the most part. Just have to avoid the ice patches at intersections and near the curbs.

Two excellent days of induction too.

Rest of last week a bust

Nothing on Friday and Saturday!

So I got in a run, two swims, and a video workout

Good Day, both ways

I have been struggling as of late with the input, but today was a good day. I'll take it.
One day at a time.

Output - I did my swim group, which actually isn't too athletic, and then swam 20 laps afterwards.

My neck is sore, at the base of the head and base of the neck itself. Strange.

Meant to get up to run this AM, but Meg was up early and I came downstairs with her early instead.

Two afternoon workouts today

About 4pm I dashed over to the gym and swam a quick 40 laps.

Then at 6:15pm I did the Cardio workout video too.

The big question is do I take an Advil now...or when I wake up in the AM?

Hope to get out for a run tomorrow.

dodging the ice

yesterday I woke up to a sheet of ice coating everything. Overnight ice storm.
Then to top it off, the entire day was a wash.....


Today - up and out - ran on road 10 minutes on, 2 walk, 14 on.

One of my best runs to date. The left ankle (the bad one) wasn't too bad today, but the left knee/tendon above it was a bit tight on the second half of the run.

Hitting the asphalt

One of my great anxieties about running in winter is the ice, and fear of another broken ankle (the residual effects I still feel today).

Today I went out for a run and after a few tenative steps on the sidewalk I realized, DUH, that the road was clean and dry. Why hadn't I thought of this. I have to remember to cross from side to side occasionally because of the crowning on the road, but otherwise this AM (granted, it is a Saturday) I only saw 2 moving cars (and one jogger and one dog walker - very different than running in the warm weather in Sept!).

Ran 7 on, 2 off, 16 on. Could have run longer but was anxious about being out later than usual and missing the baby waking and needing me. She is still asleep now.

So other than actual snow falling, I guess sidewalk winter weather shouldn't be a deterent.

WEEK IN REVIEW
Monday - Run and Swim
Weds - Cardio
Thursday - Swim
Friday - Cardio
Saturday - Run PM UPDATE - a quick, hard 14 laps swim at beginning of pool party!

2 runs, 3 swims, 2 cardios

Still on track...

...output wise at least.

Thursday - Swam 42 lengths (35 is half-mile)
Friday - Cardio Video.

Had a small derailing Thursday PM on input, but back on track now.

Stepped on scale Thursday first time since Thanksgiving - still down.

Down 33 since August doctor's appointment (most of which is off since Oct when I got serious about it).

Pretty good week so far

Input since Monday has been good, including a couple of instances of having to avoid temptation.

Tuesday I did not work out. No excuses - woke up late, didn't get a chance later in the day.

Today- Power 90 Cardio 3/4 with abs.

This week I have luncheon appointments Tuesday, Weds and Thursday so I am challeged to choose well, atkins style. Yesterday I had a chicken caesar salad, 86 croutons.

Off to a better start

Didn't think I would get out today with all the rain, and predicted overnight ice and snow.

But this morning it was windy but not frozen

Ran 6 on, 2 off, 17 on. 23 total.

Not a bad start for the week.

PM ADDITION - ALSO SWAM TODAY - 40 Lengths

Last week

you can tell I am struggling with momentum when the blog isn't updated as often!

Last week -

Input - blah

Output - 2 rakes, 2 cardio-ab videos, 1 run, 1 beavers

Regaining Momentum

Okay - time to get back on track!

This week's output so far
SUNDAY - 2+ hours of raking (great exercise aka sore arms and legs)
MONDAY - Cardio Video in the evening
WEDNESDAY - Run in AM 5 on, 2 off, 11 on, 2 off, 4 on. 20 total run, 4+ walk.

Now today the input gets back into induction.

Keys, Triggers....
Bring lunch to work to avoid temptation to eat out.
Keep sunflower seeds in car to avoid the convenience store
Poor Richard's advice - early to bed, early to rise....

Have been oversleeping as late as 8am! Up today at 6:30 - better, but really need to be up by 6am to get in run and enough time for morning prayers and meditation before anyone else is up.

Thanksgiving Week - BLAH

Okay - last week was a real downer for exercise and input. Sleep-over at Church, Parade, Thanksgiving Travel to western side of state and back. Great family time, bad for input and output.

6 weeks of great in and out, 2 weeks of blah....

slogging along....

Last week started off great on Monday with a run, and my doctor's appointment where I could step on the scale with greater confidence and then received the news of my 167 cholesterol count!
The rest of the week - workout side -raked three hours on Friday.

Input - Thursday I had a deviation and jumped right back on. Today hasn't been so good either.

And this week output...nothing so far. UGH.

Back on track this evening!!!!

need to get back into action!

This past week has been one of relative inaction.

Video Workout Monday and Saturday,
Beavers and 1/2 mile swim Thursday.
1 1/2 hours of raking on Saturday.

And my dog went to live in Arizona with my sister. Miss him, especially as a motivation to get up earlier and get the run in.

But the eating is going well, despite some strong temptations but did not give in.
I think the ease of the input side is directly in proportion to the regularity of the output!
But I lost a few more pounds (2) this week as of Thursday.

Now for a better week ahead.

Crumby output, pretty good input....

Video Monday, Beavers and Swim 36 lengths today...nothing in between.
My running partner, Hershey, moved to Arizona today. Will miss him.

But still eating well, and 2 more pound off the scale today.

can't lift my arms over my head...

Another day of raking! At least 2 hours worth (new and old house). And two of the largest trees haven't even began shedding leaves! That was my workout today, along with some stretching and 5 minutes power yoga (exercise, not the religious type).

Monday - Video and raking
Tuesday - Run
Weds - Swim
Thursday - Beavers
Friday - Nada
Saturday - Rake

And induction heading towards the next phase of Atkins - OWL - Ongoing Weight Loss (increasing veggie/nut carbs)

updating some numbers

From numbers in August, some are updated
Minus 26
Minus 4
Minus 2
Minus 1
Minus 2

Other numbers will be updated on November 12.

becoming another strange week

After raking and cardio video monday

Tuesday I got up later than I wanted and went for a run, but a short one - 4 and 11 on, 2 and 2 off. Shorter total time, but one longer piece. Needed to get back in because I was sure Meg would be up.

Weds - swam 36 laps.

Thursday - Beavers

Friday - nada (did rake for an hour...)

Sleeping in too late....

But eating is still on track!

A great Monday!

Off to a good start this week.

I had off from work today, but worked around the house.
3+ hours of raking to start the day! New big yard with big trees!!! And even after 3 hours of raking (and Sam, Andrew and William put in some time too), there is certainly still leaves on the ground...some of which have fallen since raking.

After raking I did the Power 90 Cardio 3/4 video with Andrew, William and Meg (Meg marches and adds a kick here and there...she mostly likes to try to climb on me while doing the power stretching/yoga - she gets a giggle out of this)

And today marks 4 weeks of Induction on Atkins. Although I consider the scale at the gym my 'official' weight, the house scale says I have lost 25lbs since mid-August, and 21 since restarting induction. I can't wait to go to the doctor's next week to weigh in and give blood for cholesterol testing.

rainy, crumby day today

Was out of the house by about 6am to drive to Lansing for Convention.

Rainy, cold, blah!

Ate well though - coming up on 4 weeks induction.

Actually feeling pretty good - about to take in a second belt notch. New belt and pants are just around the corner, D.v.

So, for the Week....
WEDS - VIDEO and SWIM
THURSDAY - BEAVERS
FRIDAY - GOOD RUN

Not enough. Better week output-wise next week

Finally back to running!

What a distraction the past two weeks has been.

Although I have been doing a mish-mash of different workouts, it was good to get back to the road (sidewalks actually) this morning.

The dog and I ran 4,6,7,7 with 3 then 2+ walk between.

24 minutes run, and about 10 minutes walking.

On Thursday I had a vigorous Beavers day.

Tomorrow I have to leave early to drive to Lansing for Diocesan Convention. I might try to put in a workout (video) tonight because I doubt I will be up early enough to run before having to leave.

catching up

Not just on posts, but on exercise.

As usual, Monday got busy and I didn't work out...
Then Meg was up early Tuesday, combined with late at Church for homeless shelter - no work out again!

So today I played catch up.
After going down to church to make breakfast for homeless I got home about 6:30am and did the Power 90 3/4 Cardio Abs WITH the 4:30 of yoga at the beginning (nothing religious, just balance and strengthening - I hate it, but need it). Did 8 reps of all 10 abs as well. Need to work up to 20 reps per (200 total).

Then this afternoon into the pool for 36 lengths (about 1/2 mile).

Lost 3 more pounds since last week. Down 23 from August, 19 since restarting Atkins (about 3 1/2 weeks), weighing at the gym.

Still perfect induction.

An Ecclectic Week!

This morning I ran, finally.
3,5,6,9 on with 2 off between - 23minutes total and felt pretty good throughout.

So this week
MONDAY- Power 90, phase 3/4 Cardio
TUESDAY - Swim
WEDS - Stationary bike and eliptical
THURSDAY -Beavers
FRIDAY - nothing much...
SATURDAY - Run

And perfect induction, even with driving to Milwaukee and back.

Wednesday, Thursday and Friday

I got up early Weds. Morning and went down to the workout room.

I did 10 minutes on the stationary bike, and 15 minutes on the eliptical.
I also walked over 20 blocks from hotel to cathedral to meeting to cathedral to meeting.
Drove back LATE Weds. PM

Thursday. Beavers with LOTS of treading water as a workout. Really tired from late night drive (got back at 2am).

Friday. Nothing. (Cut grass and loaded wood for new basement wall - does that count).

BUT - stepped on scale on Thursday. Now down 20 since August doctor's appointment, 16 since restarting Atkins (2 weeks, 3 days).

Input continues at Induction levels.

Tuesday Travel

Drove to Wisconsin today.

Input - perfect...even on a road trip!

And after an appointment in Nashotah, I arrived at the place in Milwaukee were I was staying in time for a quick swim (24 laps - 1/3 mile) before the pool closed.

In the AM I plan a workout and then off to my meeting. Since I don't know the neighborhood, I think I will work out on the treadmill. Or maybe I will be adventurous and try the area.

Deo Gratias for travel mercies, and for the grace to continue on track input and output.

A good Monday evening - two weeks induction

Completed two weeks of Induction on the Atkins Diet. If the scale at home is right, I've lost 15lbs. When I did this plan 5 years ago I lost 22 in 3 weeks. We will have to see how it goes in comparison.

As Monday mornings go, it was a Monday AM. Slept in later than usual, didn't work out in AM.

In PM I decided to do the Power 90 video but could find it. It is a 4 phase program, two separate dvd's (1/2 and 3/4). I had been stopping and starting phase 1/2 but misplaced it in the move. So I did 3/4. One more rep per cycle, and about double the speed for the cardio workout.

I am beat!

Tomorrow I have a long drive to Milwaukee, but staying at a place with pool and gym, so I am packing my workout stuff right now! Be back very late Weds/early Thurs.

Pretty good week overall

Today I hit the snooze at 6:10am and next thing I knew it was 7:30!

Drove Sam and Andrew to Jackson for the Model Rocket Launch. 3 hour drive round trip, 4+ hours of walking around, chasing rockets.

At 10pm went for a long walk with the dog (30+ minutes).

Perfect Induction once again!

WEEK IN REVIEW

Perfect input all week (Deo Gratias)
Tuesday and Friday - Run
Wednesday and Thursday - Swim

Great input, so-so output.
One day at a time.

A good Friday

Day off today, so it was spent with the family!

Ran at 6:30am - COLD (43 degrees) - at least the first run of Fall with a hat and gloves.

Ran 3, 6, 6, 6 with 2 off in between.

Ran several errands without the urge to deviate from proper input.

Pulled flowers and prepared beds for winter, and weeded front bush area.

Legs were really heavy feeling - lethargic - by the last run, and really all the rest of the day until evening.

a wet Thursday

Wet in two ways.

It was raining when I got up this morning (and only 47 degrees).
And rained/sprinkled all morning.

But I got wet in the pool.
Had a relay race and water-basketball game,
and then after lunch swam 24 laps.

Still 100% induction - 10 days. Feeling like a champ!
Food cravings WAY down.

Woosh!

On another board I used to frequent they talked about "woosh"s, those times that you seem to just flush off pounds in a short span.

The first few weeks of induction are usually like that. Yes, alot of water weight at the beginning, but water weight is weight none the less!

So today I step on the scale at the gym, mid-afternoon.
Woosh.
Down 11lbs since October 2nd.
Down 15lbs since my doctors appointment mid-August.
I know it will slow down (1-2 lbs a week is reasonable), but at my size it comes off a bit quicker at first.

Not a bad start.
Many more to go.
One day at a time.

So far, so good

It has been a pretty good week so far.

Monday I did nothing and liked it!

Tuesday - Ran 3,5,6,7 minutes with 2+walk between (21 run, 10+ walk)

Wednesday - swam 40 laps and took the dog for a walk before bed.

And perfect induction all week (Deo Gratias). Now 9 straight days of induction.

A perfect week completed

Perfect week of input that it.

Didn't exercise today, but stayed on the beam for eating.
Seven full days.

It is all about momentum.

Recovering from a long day yesterday....

...by doing even more chores today!
Hedges, shrubs and trees trimmed, various things assembled, etc.

Got up with dog and went for a 20 minute walk instead of a run - REALLY SORE as predicted from yesterdays dirt moving(should be interesting to try to lift hands over head...ie...elevating the host.
Also a 20 minute walk with dog in PM before bed.

Another Perfect induction day - 5 in a row.

WEEK IN REVIEW

Monday -nada
Tuesday - Restart after move
Ran 21, walked 10+ (intervals)
Weds. - Swam 1/2 mile
Thursday - Ran 22, walked 10+ (intervals)
Friday - Ran 21, walked 10+ (intervals) and moved three yards of dirt (80+ degrees)
Saturday - sore from above. (86 degrees)
Plus every day included at least one walk of the dog at least 20 minutes, sometimes 2.

Not a bad restart output wise (3 runs, one swim, one insane gardening day, lots of walking in 5 days), and a great restart input wise (5 days induction)!

Extreme exercise today!

This morning I got up and ran with the dog (second day in a row doing that).

Felt pretty good until the last piece - really felt lethargic on that one.
Ran 3, 4, 5, 5,4 with 2+ off between.

Then from 11 to 12, 12:30 to 2, 3:30 to 6:30 I moved three yards of dirt, scooping it off the pile on the driveway, putting it into a wheelbarrow, moving it to a location around the house/yard.
It started as a desire to work on drainage on the south side of our new house to move water away from the house. It became an opportunity to move a lot of dirt in a lot of places (under bushes, trees, around the new sidewalk from the garage, etc.) since the amount of dirt the home inspector and dirt-yard owner recommended was twice what I really needed! 5 1/2 hours of loading, lugging, dumping or shoveling...

And it was 85 degrees.....even got a sunburn.
I am sore now - will be even sorer tomorrow AM. Will have to see if a run is in the cards.

Another perfect day of induction! Day 4 complete.

Still on track

Tuesday - woke up late, and didn't run BUT got to the gym and swam 1/2 mile.
Stepped on scale there. Have a way to go.

This morning (Wednesday), I got up with the dog and ran 3,4,5,5,5 with 2+ off in between for
22 minutes on and 10+ minutes walking. It was a great run!

100% induction since Tuesday.

Back on track!

Ran this morning at 6:30 with Meg.
From new house went to the local park and ran around there too.

Ran 2,3,4,5,5,2 for 21 total (with 2+ inbetween).

Also, perfect induction input at well.

One day down, another to go tomorrow - one day at a time.

Train wreck....

figuratively, not literally!

Getting ready to move, moving, settling in.

Closest thing to exercise has been lugging boxes and furniture up and down stairs (and we had professional movers to do the bulk of it.

Sore in all sorts of new places.....

Back on the routine for input and output on Monday.

Catching up on posts

Monday -
Ran 2, 3, 4, 5, 7 on 2 off for 21 total run, 10+walk
Then closed on the new house, began ripping up carpet, etc - really tiring work!

Tuesday - BLAH, except work at new house (powerwashing).

Wednesday -
Ran 3, 4, 5, 6, 4 for 22 minutes on, 10+minutes off. FELT GREAT!
No work on new house today.

A woeful end of the week - Friday and Saturday and WEEK IN REVIEW

Friday - ran solo, early (cold outside)
Ran 2, 3, 4, 5, 6 on, 2+off. 20 run, walk 12

Woke up late today, having hit the snooze alarm 3 times.

Woke up with Meg and it was 41 degrees - too cold fore her without a snowsuit!

So besides going to Will's soccer game at 9am, Andrew's LaCrosse meeting at noon, and a bunch of trips up and down the stairs and out to the alley to dispose of the boys old boxsprings, head and foot boards, and our old headboard....I was a slug!

THE WEEK IN REVIEW
Monday - Run 20, walk 12
Tuesday - Blah!
Wednesday - Power 90 Cardio and long walk with dog
Thursday - Run 21, walk 10+, Swim 24
Friday - Run 21, walk 12
Saturday - Blah!

A pretty good run, solo

I got my bum out of bed early this morning and was out and back by the time Meg woke up .
It was cold (in the 40's), too cold for Meg without a snow suit.

I ran 3 on 2 off twice, then 4 on 2 off, 5 on 2 off, and then 6 on 2 off for a total of 21 minutes running and 10+ minutes walking.

Then in the afternoon I jumped in the pool for a quick 1/3 mile.

My left ankle (which I broke in 2003) has been sore and stiff ALL day.

Tuesday (Blah) and Wednesday (half Blah)

I woke up Tuesday to rain showers. And used it as an excuse to do nothing...all day (it didn't rain all day though).

Today - I also started off lame. But after getting home Jennifer took Andrew to Choir and I dropped in Power 90 and did Cardio WITH the Power Yoga part. A good sweat.
And tonight after all were asleep by 10 I took the dog for a brisk 30 minute walk and prayed my beads.

In a few minutes - off to bed.

MOMENTUM - exercise first thing, and eat right first thing (and pack a healthy lunch to bring with first thing) and I am much more likely to have a good day all the way across the day - intake and output!

The Monday hurdle - again

As usual, Mondays are hard.

Got up later than usual, after a terrible night's sleep (Meg's restlessness).

Made breakfast and went out for a run around 8am.

The run, however, was pretty good.
2 on 2 off, 3 on 2 off 2x, 4 on 2 off 3x for 20 minutes total run, 12 walk.

But the rest of the day the legs and particularly the ankle were sore.

Tomorrow - run, power 90, swim DEO VOLENTE

Finishing off a pretty good week!

This morning I got out early (about 6:10am) to get a good run in before making breakfast and taking my son Sam to his Rocket Launch in Jackson (100 miles away). From the time we left the house until we returned home it was nearly 11 hours (3 hours driving).

This morning's run -
2 on 2 off, 3 on 2 off 3x, 4 on 2 off 2x - 19 total minutes running, 12 walking.

Weekly totals.
1 Swim
4 runs/walks
2 sculpt video
1 cardio video.

No workout Sunday or Tuesday.

Not a bad week output-wise!

Rain causes diversion

Meg and I woke up together at 6:15am. Jennifer's parting words to us as we headed downstairs was "don't go running in the dark".

So we feed the dog and do the sculpt video first.
Then as I go upstairs to go our running, about 7am....raining!
Started raining about 6:59am!

It then rained on and off (the off being sunny) all day.

So at least I got the video workout done. And packing the garage was a good sweat too.

Second day of boot camp

Another pretty good day today.

Woke up at 6am (20 minutes BEFORE the alarm)
Prayers, Dog, and then out running at 6:20ish.

Ran 2 on, 2 off, then 3 on 3 off 4x, followed by 4 on
18 minutes run, 18+ walk total.

Walked in the door at 7am to Meg and Jennifer at the window (first time in a while I went out without Meg - she was still sleeping).
Made breakfast and prayed Morning Prayer

Did Power 90 Cardio workout without yoga or abs (working up to it next time).

Total workout in morning - Over an hour, 10 minutes.

Unfortunately, I didn't get the chance to go to the gym to swim as I hoped.

But overall, a pretty good second day!

Weds. finished off pretty well!

After the hard morning, and some soreness in the early afternoon, I dashed off to the gym for a swim (1/2 mile) before evening prayer. After dinner the family went for a 40 minute walk!

So today I.....
Did a 30 minute sculpt video
Ran/Walked 12/12 minutes
Swam 1/2 mile
Walked 40 minutes.

Will sleep well tonight.

Ugh - a hard start....

Got up earlier.

Did the Power 90 Sculpt (weights, push-ups, etc.)
Made breakfast for family
Went running with Meg in the soupy fog!
2 on, 2 off 6 times.

Now this afternoon.....sore.

Here is the plan for the next 30 days - BOOT CAMP

Power 90 Monday through Saturday
Run at least 4 times a week (5 if possible)
Swim at least 2 times a week

And Atkins - no exceptions.

On your mark, get set, go...to bed to get up early to start!

Tuesday

Blah day exercise and eating wise....

Went for a long walk this evening with the family - does that count?

Mondays are hard....

....legs are always sore on Monday from all the standing on Sunday.
Plus I get up earlier on Sunday and for various reasons end up staying up later!

But I did get up and out this morning, with Meg.
Beautiful 60 degree morning and we saw a pheasant on a friend's lawn as well.

Ran 2 on, 2 off 3x (had a hard time getting going)
and Ran 3 on 3 off 4x - and felt pretty good about it at the end.
18 minutes running, at least 18 walking.

Friday and Saturday

Friday -
Run 3 on, 3 off, 2 on, 2 off, 3 on, 3 off, 2 on, 2 off, 3 on, 3 off, 3 on.

Saturday -
Run 3 on 3 off 4x, plus 6 on! Good run today.

Both days with Meg.

Good Day so far!

Worked out at the gym on the "Stepper" for 22 minutes - Heart Rate up to 174!

Intake going well as well - second solid day.

The Scarlett Letter

Okay, so the "A" in the famous book of the above title was for "Adultress" and a mark of shame.

But as the low-carb diet craze has subsided, speaking the name of Atkins has once again been done in whispers. The new scarlett letter.

The problem with the low carb craze of a few years ago was that most people trying it never read the book (Dr. Atkins New Diet Revolution) and were making it up as they went along, doing something not at all resembling Atkins. I was amazed at people who claimed that low carb didn't work for them, and when I asked them what they ate, they were eating all sorts of starches, etc. It wasn't low carb at all.

And there were also those who did it with what I call chemistry route: using all of the 'low carb products' that were made to taste carby but were lower in carbs. They never lose their sweet tooth or craving for starches. And God knows what the chemicals are doing to them.

My experience? Atkins really works and I feel great when doing it....

The key is...actually doing it!

More thoughts later....

So far this week

Yesterday (Monday) - boys start homeschooling and with a rushed morning schedule I didn't run. In evening I coached baseball and was a slug afterwards.

Today (Tuesday) - got off my butt and ran again.
Ran 2, 2:10, 2:20, 2:30, 2:40, 2:00, and 3:30 with 2 minutes off in between.
Actually felt really good!

So far since restarting I have only run once without Meg in the jog-stroller. I like the distraction of talking to her!

Back on the beam for the input...more to follow.

Last little league baseball game tonight for me and the boys.

I can't wait for the pool at the gym to reopen (next week).

Last week's record

Last week wasn't a good one, and then it was busy as well so I didn't get t this blog either.

Monday Evening - did the Cardio/Abs P90 video
Tuesday Morning - Run 2, 2:10, 2:20, 2:30, 2:40, 2:50, and 3:00 with 2 minutes off between
Wednesday - Raining in AM and was a slug all day
Thursday - still raining! Started Sculpt P90 video and did 2/3 until Meg rolled off the couch and needed daddy
Friday Morning - Run same as Tuesday Morning
Saturday - raining, and I was a slug!

two total runs all week - Run 16 1/2 minutes, walk at least 14 minutes
Plus two video workouts.
Don't ask about input.......

A rainy, dreary Monday

It started raining Sunday morning and rained all day today as well. Too wet, and up too late to go for a run in the AM.


The pool is also closed for two weeks for maintenence. And I wouldn't have had the chance to get there today anyway.


So this evening I did the 'cardio-abs' workout for Power 90. I bet this program works if I actually use it for 90 days (I have done it on and off for a few days for about a year).

But it is a workout for today.


Bought new running shoes at the New Balance store. NB767 stability trainers.


My NB717 that I bought 4 years ago (when I was still running pretty regularly) were getting pretty worn out. But I will keep them for foul weather running.

Finishing off the first full week

Thursday -
Run 2 on, 2 off 7 times

Friday -
Run 2 on, 2 off 6 times, plus 3 at the end for 15 minutes on and at least 15 off.

Saturday -
Run 2 on, 2 off 5 times, plus 2.5 on, 2 off then 3 on for 15.5 on and at least 15 off


The week's results for output
Ran Monday, Tuesday, Thursday, Friday and Saturday (4 with Megin jog stroller, once solo)
Swam Wednesday.
Good week of output

Input?
3 good days. Need to work on this.

More success for the last two days

Ran again on Tuesday and felt GREAT!

2 minutes on, 2 minutes off 7 times.

Today I woke up later than expected, so I went to the gym and same 1/2 a mile.
This evening I am sore (good sore) in different places.

And I have stayed on track in the intake as well. 3 days in a row - a good start.

Oh yeah, here is a number - 9
pounds lost
(yes I know...mostly water weight in one week but I will take it).

Little hurdles, little victories

Went running again this morning. It was nice and cool! I put Meg in her jacket and wrapped her legs in a blanket!

My legs, however, were really stiff and sore this morning. They always are on Mondays (probably from all the standing I do, in dress shoes, on Sundays). And they were not only stiff, but a slight knee pain in the right knee at the start.

When I started, I told myself it would be okay to only do 2 on, 2 off 6 times. It would be less than Saturday, but I could justify it because of the sore legs.

But I got over the hurdle. The knee stopped hurting pretty soon after the start, and despite the sore legs, I did 2 on, 2 off SEVEN times, like Saturday, including running past my house and back instead of turning into the driveway and calling it a shorter day!

It was a small hurdle, and a small victory....but I will take it.

The rest of the day was pretty good as well. My day off this week was today (wedding rehearsal Friday so I will work that full day). My sister in law Emma is here so we went to Greenfield Village which means I walked, pushing the stroller, on and off for another 3.5 hours!

As for INPUT - a good start. Plenty of water, only allowable foods even at Greenfield Village. Could use more veggies, especially at lunch, but being at GFV made that hard (ate at the outdoor lunchstand).

Running program

When I was in seminary in 1992 my brother Dave had a subscription to Runner's World Magazine.

They had a program for those wanting to start running. Dave didn't need it (he was already a runner, running cross country at his high school).

It consisted of staring with 30 minutes of walking for a week.
Then each 4 to 5 days it changed, with a day off between changes.

1 minute run on, 4 off 6 times
1:30 on, 3:30 off 6 times
2 on, 3 off 6 times
Until after a few weeks you are running 30 full minutes.

It is a chance to incrementally increase your stamina without become discouraged.

I have used this program 3 times.

Once in seminary (ran for 2 years, lost 50 lbs, met wife, got first position, etc.).
Stopped running after severe strain of ankle.

Second time staring in Spring 2002 here in Detroit (did no real running in Charleroi, PA - too hilly). Lost 70 lbs, ran until I broke ankle in October 2004.

Third time - begun this week.

Of course, it wasn't just the ankle injuries that stopped me. It was stress, eating, insecurities, etc.

More to be explored as we go on.

Good week of output

Since getting back in the groove, the output portion has been going pretty well.

Ran Wednesday, Thursday, Friday, Saturday

Wednesday
1:15 on, 3 off 6x (8 on, 18 off)

Thursday
1:35 on, 2:30 off 7x (11:05 on, 21 off)

Friday
1:35 on, 2:30 off 8x (12:40 on, 20 off)

Saturday
2:00 on, 2 or 3 off 7x (14 run, 16 walk)

Next week - start working on the input.

By the numbers

215
269
124
98
52
48
17
47

41
24/7

All of the above, from 47 up, are due to change.
The bottom two are not up to me - the rest are.

Kyrie Eleison