Friday, February 24, 2012

And Then One Day.................I Stretched!

So far, this week has been going rather well. I happened to fit in all of my runs, in the morning no doubt. I must admit to something. I have been running for about 3 years now, have stretched for about 10 minutes total out of those 3 years. I hate stretching. I just like to get to it. BUT, this week, I noticed my legs started to feel rusty like. Thursday, on my easy run, my hips and thighs just felt like I was the tin man that got stuck out in the rain for a decade with out oil. That's the best I can describe it. Well, that night I decided just to stretch for about 30 minutes or so, and attempt to do yoga moves (hahahaha) what ever that is. I just made stuff up. Well, almost immediately afterwards I started to feel better. Springy-like a frog, like Kermit. Today's run of 6 miles was awesome indeed. Now let's see how tomorrow's 11 miler goes. Now.......the rest of the story. So, today is weigh in day to see how I have progressed. Wow! I gained weight. This week, I have been running hard, but I have not been diligent with my diet, eating things before bed, etc. I had Pizza again. Pizza seems to just stick around for some reason. Well, I am making progress. I am not upset about a gain, as long as it's not too much like what I was to begin with. lol. I am looking at the big picture. I know it might take a while, but not too long. Hope every one has a great weekend. And I know I have not been reading as much blogs of late, but I will get around to them soon. Sorry! Well, here are the cold hard facts........

Week 1 - 207
Week 2 - 01/13/2012 - 205.2 1.8 loss
Week 3 - 01/20/2012 - 203.4 1.8 loss
Week 4 - 01/27/2012 - 202.2 1.2 loss
Week 5 - 02/03/2012 - 201.0 1.2 loss
Week 6 - 02/10/2012 - 198.7 2.3 loss
Week 7 - 02/18/2012 - 199.5 .8 gain
Week 8 - 02/24/2012 - 202.2 2.7 gain

Average loss per week now – .69
Total lost – 4.8

Tuesday, February 21, 2012

Ridiculous

Ok, now the word verification is getting a bit ridiculous! Really!

Monday, February 20, 2012

Just Pick it Up!

Per my last post, I have not ran any last week all the up until Friday. On Saturday, I did do my Long Run scheduled (10 miles). Not stellar by any stretch, but I finished. I knew I would have done better if I would have ran earlier in the week, but what can you do but do. This morning (Monday), I did 6 miles and did very good. No problems. What I learned is that sometimes with running, you can just pick up the ball and go where you left off, and other times, you just need to give it a little more effort. Some times, you have to really give it some effort. But, just pick it up and go. Yes, there will be set backs, but making the right choice afterwards is what it is all about. Oh, I almost forgot.

Week 1 - 207
Week 2 - 01/13/2012 - 205.2 1.8 loss
Week 3 - 01/20/2012 - 203.4 1.8 loss
Week 4 - 01/27/2012 - 202.2 1.2 loss
Week 5 - 02/03/2012 - 201.0 1.2 loss
Week 6 - 02/10/2012 - 198.7 2.3 loss
Week 7 - 02/18/2012 - 199.5 .8 gain

Average loss per week now – 1.25
Total lost – 7.5

Yes, I gained weight this week. I wasn't surprised after a week of not running, and then being in NY eating Pizza (pie?) for lunch and supper for a couple of days. lol. Hey, it's another week.

Friday, February 17, 2012

What in the World Happened? / Friday Weigh Station


Up until the end of last Saturday's Long Run, I was on a role. Very Excited! Making leaps and bounds in improvement. I am here to report that so far for the week, I have zero miles logged thus far. Tomorrow I have a long run scheduled for 10 miles. Should I even do that, or just start over next week on a new week? The week started with a trip to Chester, NY for work stuff. That was Monday and Tuesday. I got back and thought I would be ready for Wednesday, but .........not. I was tired and not in the mood. I have been tired all week long. Could one 2 day trip really affect me that much? I don't know, but my motivation went out the window. I can say, though, that this week's rest has had me feeling a bit better. I think I should run tomorrow to wrap up the week with some miles. We shall see. I don't have a weigh in yet, since I didn't make it to the gym to scale in. But I will have those numbers tomorrow? Did I possibly gain weight? I don't know. I guess I will find out. I need some motivation.

Friday, February 10, 2012

Improvement and Friday Weigh Station Report

There will come a time when one's fitness some what plateaus and it doesn't seem like you are improving much. That is definitely not the case for me right now, at least it's not happening right now. I have a long way off before I plateau with 30-40 more pounds to lose and more running miles to put in. This week marks another stellar week of training. Last week's Wednesday Tempo run was for 5 miles. This week was 6 miles. I did a lot better than last week. Though I had to push a little to get done, I still felt okay, and in control of myself. After next week, my mileage drops for the week, and I get to take a bit of a break. Nice. As I lose weight, I notice that my breathing is more relaxed, and my running form is getting better as well. All in all, my mobility has increased. Now I just have to get in the habit of stretching at least once in a while or so. Now as I mentioned earlier about losing weight, so here are the numbers.

Week 1 - 207
Week 2 - 01/13/2012 - 205.2 1.8 loss
Week 3 - 01/20/2012 - 203.4 1.8 loss
Week 4 - 01/27/2012 - 202.2 1.2 loss
Week 5 - 02/03/2012 - 201.0 1.2 loss
Week 6 - 02/10/2012 - 198.7 2.3 loss
Average loss per week now – 1.66
Total lost – 8.3

2.3 pounds in one week! No wonder why I feel a bit better when running!

Wednesday, February 8, 2012

Guest Post by Liz Davies, Regular Exercise Benefits Cancer Patients

Regular Exercise Benefits Cancer Patients
by Liz Davies

Though the symptoms of cancer vary widely and depend upon the stage and type, some symptoms are a common part of cancer treatments. Fatigue, depression, rapid weight changes, nausea, constipation and diarrhea can result from the use of chemotherapy, radiation, or a combination of the two. The appearance and severity of these symptoms is an important part of what physicians mean when they talk about quality of life. A study published in the
September 2009 issue of the Journal of Thoracic Oncology added to the evidence that patients scoring higher on quality of life scales were more likely to live longer and find greater enjoyment. Though this study was for terminal lung cancer, its conclusions support a commonly held belief that feeling better can translate to living longer.

Exercise has long been hailed as prevention against many types of cancer and other chronic conditions. Modern research has shown that engaging in a regular exercise program is also beneficial to cancer patients. The symptoms so common to treatments can be reduced and, in some cases, eliminated by patient engagement in a regular workout routine. This is contrary to long-held beliefs about cancer treatment, namely that patients need to take is easy and let treatments run their course. however, the evidence is clear. Exercise not only helps with symptoms, but it can also improve survival rates, increase post-operative recovery rates and add to the effectiveness of treatments.

Is Exercise During Treatment Safe? This primarily depends on the type of cancer and stage of development, but the short answer is that yes, exercise is safe. Even patients with lung cancer, mesothelioma, and bone cancers have used exercise with sussess. The caveat is that greater risks mean more surveillance by treatment teams is necessary to ensure safety.

The leading cancer research organizations have issued a call to treatment clinics to include physical therapists on staff, because the benefits are too important to miss out on. It is the therapist, consulting with the oncologist and patient, who can devise safe exercise routines with the most benefits. Some patients will be restricted to range-of-motion exercises or no-impact aerobics, while others will have more options. For patients with fewer restrictions, such as those undergoing outpatient treatment, it is best to use an enjoyable form of exercise. Enjoyment is key to keeping the program regular, and regularity has so far proven to be the key factor in obtaining benefits.

Liz Davies is a recent college graduate and aspiring writer especially interested in health and wellness. She wants to make a difference in people's lives because she sees how cancer has devastated so many people in this world. Liz also likes running, playing lacrosse, reading and playing with her dog, April.


Monday, February 6, 2012

The Switch Turned On Finally

Last week ended on a good note with 28 miles total and again, a sustainable weight loss going over the course of 5 weeks thus far. I am starting to feel and see a slight change in my running endurance and stamina. Actually, compared to last week, my endurance has spiked majorly. Five weeks ago, running 4 miles seemed like such a chore, and now, it's not that bad. My long run scheduled on Saturday was 8 miles at a 11:30 pace. At mile 3 I was maintaining that pace, but I felt really tired and wanted to stop or do a run walk strategy. Though, my mind was fighting with that idea. So....I dug in, and kept going. At mile 4, something told me just to speed up a bit, I did! Something kicked in right as soon as I picked up the pace, and I settled in at a comfortable 10:30 pace. It felt like some kind of switch turning something on inside of me. I felt a lot better, and cruised the last 4 miles and obtained a negative split. This has not happened in a few months since my fitness declined, but it was an awesome feeling. When I was through with 8 miles, I actually felt like I could go for about 2-3 more, but, I DID NOT. I was just really happy about the 8 miles and called it a day, as that is what I was scheduled for anyways. That 8 miles felt comfortable and it should. If it did not, then I would have had to re-assess and change my training around. This Saturday I am scheduled for 9 miles, so I am anxious to see how that one goes. I did 6.44 miles this morning at a pretty decent clip, so we'll see.

Friday, February 3, 2012

I, Robot (Weigh Station Report)


This morning I was in a positive mode. I knew that there would be a good report when I drove through the scale house this morning. This week marks the 5th week of my "getting fit, building a base, and losing weight" program. As far as running, what has worked for me thus far is being consistent. As I have been rebooting my system for the last 5 weeks, being repeatedly strict about getting up at 4am, and getting what I need done has helped tremendously. You might find me a bit systematic, but when it comes to hydration I drink at least 250 ml of H2O every hour on the hour during the day. I might miss a few hours here and there, but for the most part I am on track. (except I didn't hydrate as well as needed a week or so ago post run) If I am leaving the house to go shopping with my wife, I will not leave unless I have my water bottle and timer ready. I know I am not a machine, but acting like one (figuratively speaking of course) helps me out. You would not pump diesel into a gas engine and gas into a diesel engine. That's not to say that I don't put too much gas in the car, but for the most part if I try and keep the same mindset, I know when I am over-filling. For dietary purposes, I have allotted myself to think of it as fueling and nothing else, except for a couple of times here and there. What you just read here is mostly psychological, it's what is going through my head when it is late and there is food around, and I am not really hungry. I think about these things, and usually I overcome the temptation (well.......maybe sometimes). One thing I notice is that there is more milk left over at the end of the week, due to a lack of sweet chocolaty things. *I have to have milk with anything chocolate, etc.. Now that I have said all of that, what are things you think of or don't think of when trying to get down to race weight or just losing weight all together? By the way, with every pound dropped, I can feel my previous running stature progress. It is said that if you run, you lose weight, and the more weight you lose, the faster you run. I can state that is true for me at least. Here are my stats, thanks also to the accountability!

Week 1 - 207
Week 2 - 01/13/2012 - 205.2 1.8 loss
Week 3 - 01/20/2012 - 203.4 1.8 loss
Week 4 - 01/27/2012 - 202.2 1.2 loss
Week 5 - 02/03/2012 - 201.0 1.2 loss

Average loss per week now - 1.5
Total lost - 6.0

Wednesday, February 1, 2012

First Tempo Run of the Year / Forcing the Pace


This morning I completed the first Tempo Run of the year. I haven't done one of these in a very long time. Over the past few weeks, I have been trying to gain some of my previous fitness back by just logging in the miles, taking it slow, and watching my fuel intake. This week, I have decided to ramp things up a tad bit with my pace. I know and understand that if I am to improve my pace, I need to run faster, instead of just gwoppling around at the same slow pace. Of course it might hurt a bit, but after doing some research on tempo runs (which are also going to included in my training), I decided to give it a go. In short, it went really well.

1 mile warm up @ 11:15p
3 mile tempo @ 9:59, 9:57, 9:54
1 mile cool down @ 11:07

It has been a while since I ran anything under 10:00 pacing, but today, I pushed the pace. After about a mile into it, my body was getting the hang of things. I have been in a slump now ever since last October. Forcing my pace today, and saying I will do the 3 miles in between the 2 at a pace close to 10:00 miling was what I needed. Planning and saying I will do something rather than just "winging" it makes perfect sense to me now. My average tempo pace was a tad bit less than 10:00 miling so that made me happy. I was even able to run the last cool down mile with out walking. lol. Next week I plan to add another .5 miles into the middle at same pace until I get to 7 miles total, then I will start tweeking the pace a little. Just a quick question - At what Pace should your tempo runs be. I have read multiple responses to this.

I have often heard that running slow will make for a slow runner, on the other hand, if you aim to run faster, then you need to get the lead out (and lose weight). Yes, I made sure I hydrated afterwards. And I feel great.