Alright, alright... not only did I not do weights today, but I didn't go to the gym period. I decided to take the day off. No real reason, mainly to get sleep and see if that helped with my dragginess at work. I'll be there doing weights tomorrow.
But I am a firm believer in doing weights. I am exploring some options for keeping me on to some plan for weights. In general, I am going to stick to a plan of weights and running. If a skip a weights day, my next running day on the schedule will be replaced with weights. I am getting flabby and I don't like it.
The mysterious running gait... I think there are two things:
1 - Shoes and orthodics. I would have a specialist check your feet because that throws the gait right off and causes the pains you are experiencing.
2 - Natural gait. I used to think that longer strides were better but the experts are all saying that short strides are actually better for you, especially if that is your natural gait. All that work I was doing trying to elongate my stride wasn't necessary after all!
I like this article because it has very specific drills you can do to work on your running form:
http://ezinearticles.com/?4-Ways-to-Improve-Running-Biomechanics&id=237724
I'll also ask Colby for suggestions. Oh, and another article:
http://www.runnersworld.com/article/0,7120,s6-238-267-268-8163-0,00.html
How is the weather and exercise going in Florida? Julio and I just booked a trip home, September 3rd to 13th! We fly into Buffalo because it's much cheaper, and we'll spend a couple of days in the Niagara/Hamilton area. Then a full week in Peterborough, including Labour Day Monday! Lots of time to hit the gym and have some fun with the Gaskell crew!
Tuesday, March 31
Monday, March 30
Weights I tell you, weights...
I know it is REALLY easy to do what you are good at Polska... However, the weights will make you a better runner in the long run and I hate to say it cause you look good already but LOOK better...
Let me put it another way and ask you a hypothetical question... Who looks better:
1) Kenyan Marathon Runner???
2) Monica Brant??? (If you don't know who she is, google is your friend)
The answer is TWO... Of course it is... Skinny is good but TONED and fit is better... Trust a guys opinion on this... Run to much, lose the bum... NOT good.
Anyway, I do digress but I do know BUMS.
I have a second question... This coming from the fat guy... How does one improve their gait when running??? I ran to the gym with Ange this morning and she mentioned that I really don't look SMOOTH... I make it look like it is a massive effort and it really shouldn't be. I guess it is partly because I am still a massive mass of humanity. Don't get me wrong, I still get there and I am getting better... 5.4K round trip in ~24 minutes... That's decent for me but apparently I look like a moron doing it. Is it sheer repetition that will get me the smooth gait or do I need to be doing something else???
Let me put it another way and ask you a hypothetical question... Who looks better:
1) Kenyan Marathon Runner???
2) Monica Brant??? (If you don't know who she is, google is your friend)
The answer is TWO... Of course it is... Skinny is good but TONED and fit is better... Trust a guys opinion on this... Run to much, lose the bum... NOT good.
Anyway, I do digress but I do know BUMS.
I have a second question... This coming from the fat guy... How does one improve their gait when running??? I ran to the gym with Ange this morning and she mentioned that I really don't look SMOOTH... I make it look like it is a massive effort and it really shouldn't be. I guess it is partly because I am still a massive mass of humanity. Don't get me wrong, I still get there and I am getting better... 5.4K round trip in ~24 minutes... That's decent for me but apparently I look like a moron doing it. Is it sheer repetition that will get me the smooth gait or do I need to be doing something else???
When you can't find it within, find it in others...
Kirk, reading about your progress (and Ange's!) is starting to draw out the motivation in me. I've had a number of conversations in the last week with people around here all complaining about the same issues... no motivation, constantly hitting the snooze button and just generally being tired of winter.
I know I can't sit around and just wait for motivation to happen. I know that once a person puts one foot in front of another for a a few consecutive days, it starts to become habit.
Winter is turning around, Julio is moved in, ski season is coming to an end... only I can push myself into the habit. I like reading up on what you're doing on vacation because vacation really is a hard time to stay on program. Road trips = junk food. When you combine that with a gym that caters to the 65+ crowd, that really can make for a bad week! But if you stick to the plan and add some golf, you're going to have a great week!
I went up to the mountain yesterday and had a great day skiing... it was a hard effort, so I almost bagged on the workout this morning. I got up anyways, and went in for 35 minutes on the treadmill.
I haven't decided whether or not I'm going to sign up for the Seattle Rock n Roll Half Marathon on June 27th. It's still 3 months away, everyone is doing it, so I should just sign up. The forcing function was that I would have a reason to get running again, and to dedicate myself to workouts. Colby is also making me run it, he's putting together my plan this Sunday so that I don't bag on the race. Sign up, pay, train, race.
I also have to weight train twice a week and when I get lazy I end up running a few times a week and never step into the weight room. I'm going to do weights tomorrow morning, and I'm saying that because I'll have to blog about it tomorrow. I can't blog about nothing... and feel free to rip into me if I don't do it.
I know I can't sit around and just wait for motivation to happen. I know that once a person puts one foot in front of another for a a few consecutive days, it starts to become habit.
Winter is turning around, Julio is moved in, ski season is coming to an end... only I can push myself into the habit. I like reading up on what you're doing on vacation because vacation really is a hard time to stay on program. Road trips = junk food. When you combine that with a gym that caters to the 65+ crowd, that really can make for a bad week! But if you stick to the plan and add some golf, you're going to have a great week!
I went up to the mountain yesterday and had a great day skiing... it was a hard effort, so I almost bagged on the workout this morning. I got up anyways, and went in for 35 minutes on the treadmill.
I haven't decided whether or not I'm going to sign up for the Seattle Rock n Roll Half Marathon on June 27th. It's still 3 months away, everyone is doing it, so I should just sign up. The forcing function was that I would have a reason to get running again, and to dedicate myself to workouts. Colby is also making me run it, he's putting together my plan this Sunday so that I don't bag on the race. Sign up, pay, train, race.
I also have to weight train twice a week and when I get lazy I end up running a few times a week and never step into the weight room. I'm going to do weights tomorrow morning, and I'm saying that because I'll have to blog about it tomorrow. I can't blog about nothing... and feel free to rip into me if I don't do it.
Saturday, March 28
More Motivation
So here we are in sunny Florida... Not only am I posting to the BLOG but I actually got a workout in tonight. I went for a 7K run on the treadmill. I still cannot run effectively outside... I think I have some gait issues that cause serious shin splints. The treadmill at least gives enough cushion so that the pain isn't unbearable. Of course, rest would be the appropriate course of action but I am really no good at that.
We drove down here Thursday - Friday. I drove the 24 straight hours WITH kiddies... Ange was in charge of kiddies, I was in charge of driving. It was not quite the 5 levels of hell we were expecting. Maddy is just a great kid and never complained once in the entire 24 hours... Sorry to brag, but it was uncanny... Just got out of the car, stretched, got a snack or juice, back into the seat with a movie on... I actually HAD a point to commenting on the drive. From a diet perspective, it is USUALLY a gong show. I NORMALLY snack at every gas stop in order to stay awake. It would probably normally be 5,000+ calories on said trip... With BOTH Ange and I dieting, we split a 12 inch turkey sub, ONE lousy Krispy Kreme donut and one SMALL bag of cool ranch doritoes... I know from a diet day that's not great but it is monumental for that trip.
So when I jumped on the scale today, I expected Armageddon... From a carb perspective, I had a BAD 24-36 hours... However, I was actually down a pound from the trip... SO, apparently, I can make OK choices on a massive car journey and not put on 15 pounds... Who knew??
As for exercise while I am here... They DO have a small gym that REALLY isn't well equipped. I can run, do a FEW weights... Not to toot my own horn, but they only have dumbbells to 45 pounds and there isn't a lot I can do with that. The joys of a retirement community :) I also am heading to the Nike outlet tomorrow to pick up some cheap goggles. They have 2 swimming lanes in the pool so I am going to try that out a bit to see if I may do this triathlon I keep talking about. The last time I tried to swim, my MCL was a MAJOR issue. I haven't had pain there for a while so I am hoping to be AOK.
That's all for now, I will be heading off to bed... Hopefully MORE sun tomorrow.
We drove down here Thursday - Friday. I drove the 24 straight hours WITH kiddies... Ange was in charge of kiddies, I was in charge of driving. It was not quite the 5 levels of hell we were expecting. Maddy is just a great kid and never complained once in the entire 24 hours... Sorry to brag, but it was uncanny... Just got out of the car, stretched, got a snack or juice, back into the seat with a movie on... I actually HAD a point to commenting on the drive. From a diet perspective, it is USUALLY a gong show. I NORMALLY snack at every gas stop in order to stay awake. It would probably normally be 5,000+ calories on said trip... With BOTH Ange and I dieting, we split a 12 inch turkey sub, ONE lousy Krispy Kreme donut and one SMALL bag of cool ranch doritoes... I know from a diet day that's not great but it is monumental for that trip.
So when I jumped on the scale today, I expected Armageddon... From a carb perspective, I had a BAD 24-36 hours... However, I was actually down a pound from the trip... SO, apparently, I can make OK choices on a massive car journey and not put on 15 pounds... Who knew??
As for exercise while I am here... They DO have a small gym that REALLY isn't well equipped. I can run, do a FEW weights... Not to toot my own horn, but they only have dumbbells to 45 pounds and there isn't a lot I can do with that. The joys of a retirement community :) I also am heading to the Nike outlet tomorrow to pick up some cheap goggles. They have 2 swimming lanes in the pool so I am going to try that out a bit to see if I may do this triathlon I keep talking about. The last time I tried to swim, my MCL was a MAJOR issue. I haven't had pain there for a while so I am hoping to be AOK.
That's all for now, I will be heading off to bed... Hopefully MORE sun tomorrow.
Wednesday, March 25
Motivation
Is a fickle animal... Polska, I have some different motivations than you. I have ALWAYS been the fat guy and that determination to NOT be the fat guy is something I guess you can't really feel. My goal has stayed the same since I started a year ago... My weight NEEDS to start with a 1... It hasn't started with a 1 since I turned 19 and got into weights... So, that over-riding motiviation helps me each and every day.
However, along the way, there has been different motivations:
1) When I started, doing 10 dips was huge. CHECK
2) Then doing 10 weighted dips. CHECK
3) 10 chin-ups... EHH, still in progress, now stuck at 6... I really SUCK at chin-ups
4) To get to the END of the killer 7 minute leg set you experienced Polska :) CHECK
Then I got a little slackass once I hit the 50 pound mark... I took about 45 days to really fuck off on my diet. Excercise never slacked but I gained some weight back.
5) My wife decided to get involved. That was a whole NEW motivation. I wanted HER to succeed so that REALLY helped my diet. She needed to lose a couple of the baby weight but she has REALLY gone above and beyond and lost 25 pounds. That has helped me with the diet IMMENSELY.
6) My cardio started to get boring... I decided to jump into running. I figured IF I hit my weight loss goal, I would love to be able to get a triathlon in at the end of the summer. SO, I started by setting up a goal on www.nikeplus.com to have 10 runs in March that averaged UNDER 6 minutes per KM. Once I hit that, I have NOW set a goal to run 150K in the next 4 weeks. This has kept my cardio up.
7) From a weights perspective, I feel that rut coming on. My way to get around that is to look up NEW exercises and change the workouts. That way, I can still feel that incredible pain every morning that shows I am doing something right.
This whole process has also been a BIT of an anchor for me. I have had some tough times work wise that hasn't been a lot of fun. So having this positive factor to hang on to has always helped. Again Polska, you are into a new relationship so this really doesn't apply to you.
I hope this helps... BUT, it may not... My ramblings RARELY help people.
However, along the way, there has been different motivations:
1) When I started, doing 10 dips was huge. CHECK
2) Then doing 10 weighted dips. CHECK
3) 10 chin-ups... EHH, still in progress, now stuck at 6... I really SUCK at chin-ups
4) To get to the END of the killer 7 minute leg set you experienced Polska :) CHECK
Then I got a little slackass once I hit the 50 pound mark... I took about 45 days to really fuck off on my diet. Excercise never slacked but I gained some weight back.
5) My wife decided to get involved. That was a whole NEW motivation. I wanted HER to succeed so that REALLY helped my diet. She needed to lose a couple of the baby weight but she has REALLY gone above and beyond and lost 25 pounds. That has helped me with the diet IMMENSELY.
6) My cardio started to get boring... I decided to jump into running. I figured IF I hit my weight loss goal, I would love to be able to get a triathlon in at the end of the summer. SO, I started by setting up a goal on www.nikeplus.com to have 10 runs in March that averaged UNDER 6 minutes per KM. Once I hit that, I have NOW set a goal to run 150K in the next 4 weeks. This has kept my cardio up.
7) From a weights perspective, I feel that rut coming on. My way to get around that is to look up NEW exercises and change the workouts. That way, I can still feel that incredible pain every morning that shows I am doing something right.
This whole process has also been a BIT of an anchor for me. I have had some tough times work wise that hasn't been a lot of fun. So having this positive factor to hang on to has always helped. Again Polska, you are into a new relationship so this really doesn't apply to you.
I hope this helps... BUT, it may not... My ramblings RARELY help people.
Tuesday, March 24
In search of a kick in the ass...
I am always motivated by your ongoing drive Kirk. I was looking at pictures you posted a year ago and it amazes me how you keep going day after day, even after having a baby late last year and renovating the house (on top of your day job).
I'm looking for something to give me a kick in the ass. I don't know if it's a lack of desire from the training last year for the marathon, the dark and cold mornings, moving the BF in and nesting, or what. I don't know if I want to run more, do mountain conditioning, weight train alone, train with a partner, do the Jillian workout, go freestyle... nothing is stirring a real interest in getting to the gym or hitting the road. Hmmmm.... maybe hot yoga? I think we all have ups and downs in motivation, just trying to figure out when I'll snap out of it this time.
The weight is steady so far, still about 8-10 lbs down from where we started last year. I'm still making it 3-4 times per week to workout, but I'm kinda bored and not nearly as motivated as I was when training for Portland last year. So far I'm being saved by portion control, because the BF doesn't eat nearly as much as I do and he doesn't really touch sweets.
Kirk - Any ideas? Can you point me to any online weight workouts that I might find interesting? The ability to do a chin up is still eluding me... so are those last 5 lbs.
I'm looking for something to give me a kick in the ass. I don't know if it's a lack of desire from the training last year for the marathon, the dark and cold mornings, moving the BF in and nesting, or what. I don't know if I want to run more, do mountain conditioning, weight train alone, train with a partner, do the Jillian workout, go freestyle... nothing is stirring a real interest in getting to the gym or hitting the road. Hmmmm.... maybe hot yoga? I think we all have ups and downs in motivation, just trying to figure out when I'll snap out of it this time.
The weight is steady so far, still about 8-10 lbs down from where we started last year. I'm still making it 3-4 times per week to workout, but I'm kinda bored and not nearly as motivated as I was when training for Portland last year. So far I'm being saved by portion control, because the BF doesn't eat nearly as much as I do and he doesn't really touch sweets.
Kirk - Any ideas? Can you point me to any online weight workouts that I might find interesting? The ability to do a chin up is still eluding me... so are those last 5 lbs.
Thursday, March 19
Pictures
I did promise this. As humiliating as it is... Here is my last year with this morning:
I still have a ways to go... Technically I have about 25ISH pounds to lose. But, the goal is MUCHO closer.
Now if I could just get rid of these pesky shin splints. I limped through my entire 10K this morning.
Monday, March 16
Finally Did it... Again
I finally caved and cut my lucious locks... I hit one of my personal weight milestones over the weekend so I hacked it off.
1 more milestone and I MAY actually be considered in shape.
This running thing is a VERY fickle animal. I seem to go up and down with effort and results... I SEEM to be getting faster but there are some days when I can BARELY run 10 minutes... Then this morning I get in there and simply ran out of gym time. I just felt great. When I first started running, I could ONLY go 5 minutes while having to walk 1. I ran 45 this morning with no break... So, interesting how the body responds... I guess being a little bit lighter might help some too.
Just a note. Since beginning this Godforsaken quest almost a year ago, I am down 28 inches overall. Even with the couple of months of hiatus in the middle, it is decent progress.
Pretty soon Polska, I may actually be able to run on the road with you. I am not there yet. You are still to fast for me.
1 more milestone and I MAY actually be considered in shape.
This running thing is a VERY fickle animal. I seem to go up and down with effort and results... I SEEM to be getting faster but there are some days when I can BARELY run 10 minutes... Then this morning I get in there and simply ran out of gym time. I just felt great. When I first started running, I could ONLY go 5 minutes while having to walk 1. I ran 45 this morning with no break... So, interesting how the body responds... I guess being a little bit lighter might help some too.
Just a note. Since beginning this Godforsaken quest almost a year ago, I am down 28 inches overall. Even with the couple of months of hiatus in the middle, it is decent progress.
Pretty soon Polska, I may actually be able to run on the road with you. I am not there yet. You are still to fast for me.
Monday, March 9
Is this site LIVE?
What is this, may we be getting some momentum back to our posting? I hope our silence hasn't scared Lori away and that she posts again! I have been busy in my new job, and by the time I get off work I have no desire to look at another computer screen... and yes, maybe I am looking at my Mexican. ;-)
Kirk, sounds like fantastic progress all around. I am stuck in a bit of a slump... haven't lost (or gained) any weight since November. Truth is, if you told me I could stay at this weight for the rest of my life I would sign the dotted line today. So far I've managed to stay at this weight, maintaining my workout regimen and still eating and drinking what I want (but in the RIGHT PORTIONS). No crazy diets.
But, because I really do want to lose another 5-6 lbs I gave up desserts/sweets for Lent. I'm such a good Catholic. Giving up something I have twice a day for the good of something Jesus did ages ago. I figure I'm living in sin now, this is the least I can do to redeem myself. By the way, when did it become ok to eat sweets twice a day, and add brie, flatbread, and olive tapenade to the staples column on the weekly grocery list? Still trying to figure out how that sneaked into the picture. If I could kick that habit and my wine habit which is spinning slightly out of control I could TOTALLY lose weight. TOTALLY... IF ONLY...
Two highlights to mention... for an entire month starting in early January Julio and I decided to go an entire month without eating out. Basically I wanted to save money (Suze Orman style) and took on her one month challenge. In 4 weeks, we ate out only once because we used a gift card we had received. Four weeks was tough because we had to pack breakfasts, lunches and dinners if we were heading skiing after work. But, combining that with other cost saving measures I'm undertaking I'm finally feeling like I'm getting my spending and credit card bills in check.
The other thing that is back is weight training. I started Jillian's "Making the Cut" workout with Allison and am continuing it with Jess. Doing it twice a week. I feel like I'm getting stronger, and I'm noticing an improvement in strength skiing as well.
Kirk, great job running! 10 km is a big milestone to hit. I finally tried the Gambler's run, which if you do the entire thing is a full 60 minute workout. I decided to shoot for 40 the first try (8 min warm up plus 32 cards). It was a great workout, really pushed me to run at an incline and it made the time go by faster. My base was a 5.0 speed and I think I'll be at that base for a little while still.
Anyways, here is the workout in case you'd like to toss it into your routine:
· You need a standard deck of playing cards (shuffled with jokers)
· 8 minute warm up at moderate level
· Set base level of slow jog/fast walk with 0% grade
· Take top card and make appropriate change based on rules below
· Take a card a minute and make change; if you burn out due to a deadly combo such as 10, Jack, King, 9, 7, King, etc. and need to return to base level move a card back to the original pile for each minute of extra recovery (pick a card at random and place into original stack randomly)
· If there is a grade change maintain the current speed, if it is a speed change maintain the current grade.
· YOU DON”T STACK SPEED OR GRADE INCREASES…so if your base speed is 6.0mph and you get a King go to 8.0, next minute you turn a Queen, you do not go to 9.5 you go 1.5 mph above you base speed which in this case would be 7.5mph
Number cards represent increase ½% grade above 0% (i.e. 5 =2.5%)
Advanced runners can use 1% for each number.
Ace = Back to base level (original speed & 0%)
King= +2.0 mph above base speed
Queen= +1.5 mph above base speed
Jack= +1.0 mph above base speed
Joker= +0.5mph above base speed
Long post but it's been a long time. Hope this inspires us to stay accountable to each other!
Kirk, sounds like fantastic progress all around. I am stuck in a bit of a slump... haven't lost (or gained) any weight since November. Truth is, if you told me I could stay at this weight for the rest of my life I would sign the dotted line today. So far I've managed to stay at this weight, maintaining my workout regimen and still eating and drinking what I want (but in the RIGHT PORTIONS). No crazy diets.
But, because I really do want to lose another 5-6 lbs I gave up desserts/sweets for Lent. I'm such a good Catholic. Giving up something I have twice a day for the good of something Jesus did ages ago. I figure I'm living in sin now, this is the least I can do to redeem myself. By the way, when did it become ok to eat sweets twice a day, and add brie, flatbread, and olive tapenade to the staples column on the weekly grocery list? Still trying to figure out how that sneaked into the picture. If I could kick that habit and my wine habit which is spinning slightly out of control I could TOTALLY lose weight. TOTALLY... IF ONLY...
Two highlights to mention... for an entire month starting in early January Julio and I decided to go an entire month without eating out. Basically I wanted to save money (Suze Orman style) and took on her one month challenge. In 4 weeks, we ate out only once because we used a gift card we had received. Four weeks was tough because we had to pack breakfasts, lunches and dinners if we were heading skiing after work. But, combining that with other cost saving measures I'm undertaking I'm finally feeling like I'm getting my spending and credit card bills in check.
The other thing that is back is weight training. I started Jillian's "Making the Cut" workout with Allison and am continuing it with Jess. Doing it twice a week. I feel like I'm getting stronger, and I'm noticing an improvement in strength skiing as well.
Kirk, great job running! 10 km is a big milestone to hit. I finally tried the Gambler's run, which if you do the entire thing is a full 60 minute workout. I decided to shoot for 40 the first try (8 min warm up plus 32 cards). It was a great workout, really pushed me to run at an incline and it made the time go by faster. My base was a 5.0 speed and I think I'll be at that base for a little while still.
Anyways, here is the workout in case you'd like to toss it into your routine:
· You need a standard deck of playing cards (shuffled with jokers)
· 8 minute warm up at moderate level
· Set base level of slow jog/fast walk with 0% grade
· Take top card and make appropriate change based on rules below
· Take a card a minute and make change; if you burn out due to a deadly combo such as 10, Jack, King, 9, 7, King, etc. and need to return to base level move a card back to the original pile for each minute of extra recovery (pick a card at random and place into original stack randomly)
· If there is a grade change maintain the current speed, if it is a speed change maintain the current grade.
· YOU DON”T STACK SPEED OR GRADE INCREASES…so if your base speed is 6.0mph and you get a King go to 8.0, next minute you turn a Queen, you do not go to 9.5 you go 1.5 mph above you base speed which in this case would be 7.5mph
Number cards represent increase ½% grade above 0% (i.e. 5 =2.5%)
Advanced runners can use 1% for each number.
Ace = Back to base level (original speed & 0%)
King= +2.0 mph above base speed
Queen= +1.5 mph above base speed
Jack= +1.0 mph above base speed
Joker= +0.5mph above base speed
Long post but it's been a long time. Hope this inspires us to stay accountable to each other!
Finally
A NEW poster... Both Aleks and Allison were SEVERELY neglecting their posting duties... It was really nice to see someone else FINALLY put up a message that took my NOVEMBER post off the top of the page.
Aleks is in love and Allison is working hard at school so technically I probably SHOULD have carried the torch but my own stresses with life, working and children caused me to neglect it a little bit.
Just because I haven't been posting doesn't mean that nothing has been going on. Since the New Year, I have managed to get my wife mixed up in this diet thing. This is VERY good for me because it means less temptation. Less temptation means more weight loss. I am back down JUST over 30 pounds since our vacation to Florida at the beginning of Janaury so that must be ok.
Also, because of Polska, I have began my hate hate with running again. I have been posting my progress at www.nikeplus.com with my runs from my iPod. I managed my first ever 10K on Friday of last week. So, I guess that is a positive as well.
I will post pictures later this week to show everyone an updated status... NO full frontal nudity allowed.
Aleks is in love and Allison is working hard at school so technically I probably SHOULD have carried the torch but my own stresses with life, working and children caused me to neglect it a little bit.
Just because I haven't been posting doesn't mean that nothing has been going on. Since the New Year, I have managed to get my wife mixed up in this diet thing. This is VERY good for me because it means less temptation. Less temptation means more weight loss. I am back down JUST over 30 pounds since our vacation to Florida at the beginning of Janaury so that must be ok.
Also, because of Polska, I have began my hate hate with running again. I have been posting my progress at www.nikeplus.com with my runs from my iPod. I managed my first ever 10K on Friday of last week. So, I guess that is a positive as well.
I will post pictures later this week to show everyone an updated status... NO full frontal nudity allowed.
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