1/8

 

I'm gonna have to dig deep for these last pounds before Feb 1. Full tilt!

 

Keep rockin'! Life is good.

 

12/30

 

We're approaching the mid-point and it's time to focus.

 

Not satisfied with the results so far? What have you done other than change your diet a little hear and there? Take ahold of your dog's leash, lace up your exercise shoes (if you don't have any go buy some) and go outside and work up a little sweat. You don't have to make a big deal out of it, just go do it. Do something, anything, 30-45 min 3-4 days per week.

 

You guys are all bloggers. You know for it to be effective you must be consistent. You also remember how hard it was to integrate blogging into your systems and processes. Same with exercise. Integrate it into your life. Stick with it and make it part of your daily routine. Before you know it, it's second nature. Does the weather suck? It's cold, right? It's temporary discomfort. Just can't stand the weather? Excercise inside.

 

There are many New Years Eve and New Years Day fun runs and walks. Not sure how to find one close to where you live? Let me know and I'll find one for you. It'll be an excellent and memorable way to start off the New Year. Plus, you'll probably score a really cool t-shirt. =)

 

Change your lifestyle, excercise along with your diet. Your charity is counting on you.

 

12/28

 

Seems I've irritated some and motivated others. Perfect. I will continue to lose weight.

 

I've kept up with my training. I'm running 25+ miles, swimming 6,000+ yds per week, (mileage and yards will continue to increase weekly) pushups, pullups and ab excercises. Diet is good, think I've found the sweet spot for carbs and protein intake. No injuries or maladies to speak of. Just doing my thing and absolutely lovin' every minute of it.

 

12/17

Swam 1600 yards in 35 minutes and felt good. 400 warm up, 750 long swim (15min), 450 warm down. Really wanted to run but ran out of time, have a settlement in an hour. Maybe this afternoon.

 

pre-exercise - coffee, water

Breakfast - Yo crunch Cookies and Cream yogurt (pitched the cookies), mini bagel, bananna, coffee, 6oz oj, 6 oz Nesquick choc milk, water

 

12/16

8 pull-ups, 450 warm up, 4x (150 + 2 x 50) 150's on 3 min interval 50's on 1 min interval, 450 warm down, hundred pushups week 4 day 2 column 3 (pm)

 

pre-exercise - coffee, water

Breakfast - Yo crunch Cookies and Cream yogurt (pitched the cookies), mini bagel, bananna, coffee, 6oz oj, 6 oz Nesquick choc milk, water

Lunch - Mini bagel with 2 tablespoons of peanut butter, 1 Healthy Choice low sodium chicken noodle soup

Snack - Heath Klondike Bar (KK in full disclosure this was not part of the diet, but a craved moment... I needed the calories and it worked - I heart you.)

Dinner - 2 cups of Texas Caviar, thanks @jasonsandquist for the validation, Turkey sandwich w/swiss on wheat potato bread, half pickle, a little mayo, lots of mustard & lettuce

 

12/15

12 pull-ups - We've got a challenge going with the creator of hundredpushups.com, good times.

 

Ran 13.11 miles in 1:58:18 and felt good. Got warm at the end. Splits 59:07, 59:11. 150 partial squats, 30 leg lifts each side. Beat my PR by 7 minutes, love it. #rebiggestloser and the weight loss for charity is the mojo I needed to get my butt in gear.

 

pre-exercise - coffee, water

Breakfast post exercise - Half-dollar size piece of egg, dollar bill size piece of ham, 1 slice whole wheat toast, 8oz oj, 8oz Nesquick choc milk, coffee, water

Lunch - Yo crunch Cookies and Cream yogurt (pitched the cookies), mini bagel, bananna, water

Dinner - 2 mini bagels with peanut butter while sitting in traffic to get to my kids Christmas play. Had a few crackers and cheese there and 4 cookies.

 

12/14

 

hundred pushups week 4 day 1 (column 3) and 50 bicycles

 

Breakfast - Yo crunch Cookies and Cream yogurt (pitched the cookies), mini bagel, bananna, coffee, water

Lunch - Turkey sandwich w/swiss on wheat potato bread, half pickle, a little mayo, lots of mustard & lettuce, 1 Healthy Choice low sodium chicken & rice soup.

Dinner - Grilled cheese on whole wheat potato bread, bowl of she-crab soup.

 

12/13

 

Ran 6.22 miles in 52:13 minutes and felt good. Cool, slight breeze. Splits 26:04, 26:09. 250 partial squats, 30 leg lifts each side. I should note, I always warm up for 5 minutes at a slow pace (10 min per mile pace) and stretch. After my partial squats and leg lifts I stretch again. I'm getting faster and I think the difference is the swimming and the weight loss. I'm pumped, but need to continue to watch for signs of over-training.

 

pre-exercise - coffee, water

Breakfast post exercise - 1 min cinnamon and raisin bagel, bananna, 1 cookies and cream Yo Crunch (pitched the cookies), 6oz orange juice, 6oz Nesquick choc milk

Lunch - 1 mini cinnamon and raisin bagel with 1 tablespoon peanut butter

Dinner - Taco salad, with 2 cups of shredded chicken, lots of texas pete, lettuce, tomatoes, cheese, 2 teaspoons low fat sour cream, 1 small tortilla, handful of tostitos bite size gold chips, 2 tablespoons salsa, 2 tablespoons guacamole.

 

The only time I get to eat a real meal is when I'm with the kids, but I made sure to not overdo it. Man, it was really nice to not eat a turkey sandwich.

 

12/12

Weighed-in and lost about what I expected.

 

Swam this morning. 12x50 max/min on 1:00 min 50 interval in 28 min. 450 warm up (10min), 450 warm down (10min). The workout kicked my butt and partly because I'm an idiot. I did the workout wrong. I was supposed to have a 1:00 min rest between the 100's. Instead I swam the 50's on 1:00 min intervals. My intervals slipped to 1:10 around the 6th rep. I could hear my coach from high school about then when I touched the wall in 1 min and looked at the clock... Next set, go! Off the wall!

one hundred pushups Day 3 Week 3 and bicycles (Fail) PASS Day 3 Week 3, 50 bicycles (pm)

 

pre-exercise - coffee, water

Breakfast post exercise - 1 Half nut and fruit bagel, bananna

Lunch - 1 mini cinnamon and raisin bagel, 1 cookies and cream Yo Crunch (pitched the cookies), 6oz orange juice, 6oz Nesquick choc milk

Snack - 1 mini cinnamon and raisin bagel w/1 tablespoon peanut butter

Dinner - Turkey sandwich w/swiss on wheat potato bread, half pickle, a little mayo and lots of mustard, 1 avacodo, 1 Healthy Choice low sodium chicken noodle soup, few sliced potatoes, yams and turnips, water

 

12/11

Busy day and knew it would be. Planned to not exercise today, but woke up feeling recovered and felt like my rationalization to rest yesterday was an excuse. So, I hit the pavement and snuck in a lazy 4 before my appointments. It was cool and drizzly. I love cool and drizzly... just me, the rain and the Fall Out Boys on W&OD trail this am. I also woke up feeling full. I think I ate too much yesterday, so I cut back today. I've been looking over my eating the last week. Geez, it's screaming "bachelor" and "creature of habit". I need some variety.

 

Ran 4 miles in 35 minutes and felt good. Fun, cool & drizzly. Splits 17:46, 17:39. 150 partial squats

 

 

pre-exercise - coffee, water

Breakfast post exercise - 1 Half nut and fruit bagel and 1 tablespoon natural peanut butter, 4oz orange juice, 4oz Nesquick choc milk, water, coffee

Lunch - The other half nut and fruit bagel with 1 tablespoons natural peanut butter, bananna, water

Dinner - Dinner - Turkey sandwich w/swiss on wheat potato bread, half pickle, a little mayo and lots of mustard, 1 avacodo, 1 Healthy Choice low sodium chicken & rice soup, couple of sliced potatoes, yams and turnips, water

 

12/10

Felt good, 450 warm up 10min, 550 long swim 10min, 450 cool down 10min. Drove home, then ran 3.12 miles splits 13:07, 12:54. My body is pissed off at me... perfect. Not looking at the scale until Friday. Tomorrow meeting clients all day, so good time to recover.

 

pre-exercise - coffee, water

Breakfast post exercise - 1 Half nut and fruit bagel dipped in 1 Reeses Pieces Yo Crunch yogurt (pitched the reeses pieces), 8oz orange juice, 8oz Nesquick choc milk, water, coffee

Lunch - The other half nut and fruit bagel with very generous 1 tablespoons natural peanut butter, bananna, water

Snack  - Bagel with 2 tablespoons natural peanut butter

Dinner - Turkey sandwich w/swiss on wheat potato bread, half pickle, a little mayo and lots of mustard, 1 avacodo, 1 Healthy Choice low sodium chicken & rice soup, water

 

Feel much better eating that snack.

 

12/9

Felt good, pacing was much better, not feeling so stupid in swim suit, Swimming 10x100 (21:10) w/10 sec rest, 5 min warm up 5 min warm down (am)

one hundred pushups Day 2 Week 3 and bicycles Completed Day 1 Week 3, 50 bicycles (pm)

 

pre-exercise - coffee, water

Breakfast post exercise - 1 Half nut and fruit bagel dipped in 1 Reeses Pieces Yo Crunch yogurt (pitched the reeses pieces), 8oz orange juice, 8oz Nesquick choc milk, water, coffee

Lunch -  The other half nut and fruit bagel with very generous 2 tablespoons natural peanut butter, bananna, water

Dinner - Turkey sandwich w/swiss on wheat potato bread, half pickle, a little mayo and lots of mustard, 1 avacodo, 1 Healthy Choice low sodium chicken noodle soup, water

 

I need to space my morning grub into the afternoon or eat more. I was dying around 3 this afternoon.

 

12/8

Cold, felt good, 7 miles 58:33, splits 29:12, 29:21. 200 partial squats, 30 leg lifts each side

 

pre-exercise - coffee, water

Breakfast post exercise - 1 Half nut and fruit bagel with 1 tablespoon natural peanut butter, Bananna, water, coffee

Lunch - The other half nut and fruit bagel with 1 tablespoon natural peanut butter, water

Dinner - Turkey sandwich w/swiss on wheat potato bread, half pickle, a little mayo and lots of mustard, 1 avacodo, 1 Healthy Choice low sodium chicken & rice soup, water

 

12/7

one hundred pushups Day 1 Week 3 and bicycles Completed Day 1 Week 3, 50 bicycles

 

Breakfast - Yo crunch Cookies and Cream yogurt (pitched the cookies), mini bagel, bananna, coffee, water

Lunch - Turkey sandwich w/swiss on wheat potato bread, half pickle, a little mayo and lots of mustard, 1 avacodo, 1 Healthy Choice low sodium chicken & rice soup, water

Dinner - decent sized portion Mexi-Cali casserole (ground turkey), 2 brownies with icing and 2 pieces of peppermint bark (sue me), water

 

12/6

Picked up the kids earlier than expected. No exercise today. Just as well, fatigued all day.

 

Breakfast - Yo crunch Blueberry and granola yogurt, mini cinnamon-raisin bagel, coffee, water, 8 oz orange juice, 10 oz choc milk

Lunch - 2 slices of cheese pizza (kids b-day party), diet pepsi

Dinner - 2 chicken salad sandwiches on rolls, smallish sized portion Mexi-Cali casserole (ground turkey), water

 

12/5

 

Swimming 10x100 (21:30) w/10 sec rest, 10 min warm up 10 min warm down (sluggish start, felt better at 6th rep)

 

pre-exercise - coffee, water

Breakfast post exercise - mini cinnamon-raisin bagel, coffee, water

Lunch - 2 mini cinnamon-raisin bagel with peanut butter, water

Dinner - 2 slices of Pepperoni pizza

 

 

 

What's My Story

 

I played sports as a kid, hockey, baseball, and football. As I got into high school I concentrated more on my music and was in marching and other bands. I ran some and was on the high school swim team. After high school, I enlisted in the Navy (P3 Aircrew), attended college, was a volunteer firefighter and continued to exercise. I was thin and never had worry about what I ate. Things began to change in my late 20's after I got married. I worked two jobs to support my new family. I put on weight and stopped exercising as there was only so many hours in the day. The work days were long and my body and health took a back seat.

 

At my heaviest I was just under 200lbs. I ate poorly, was stressed, over-worked, tired, hollow and miserable. The more money I made, the more we became accustomed to the lifestyle. Personal relationships were empty and I *felt* I had a lack of purpose and direction. I decided to regain some self-control in the fall of 2006. A couple of friends of mine were training for the Marine Corps Marathon and their stories of hard work and the sense of accomplishment inspired me to train for MCM 2007 with Team Semper Fi. When I started, I was probably 190+ lbs and could barely get a mile and a half in without losing my breath. It disgusts me to look at pictures from just 2 or 3 years ago and I vowed I would never let myself go again.

 

 

My First Marathon

 

My first marathon was a disaster. My goal was a sub 4 hour finish. I started out too fast and my calves cramped at mile 10. I wanted to quit, I was so furious that months of training was "wasted" as I knew my time goal was out the window. As I worked my calves on the side of the road next to the Kennedy Center, in self-pity, as hundreds of runners ran past me, I looked up and saw a lady holding a sign. It wasn't pointed at me necessarily, just in my general direction.

 

It read...

 

"Pain is Temporary, Failure is Forever"

 

Geez, talk about a sign... Yep Craig don't be a woosie, I told myself. Consider the injured Marines running with shrapnel still lodged in their bodies or running with a prosthetic. Are they quitting? How about the people that helped me raise money? What will they think if I quit? I started running again, albeit slower and was ok until mile 13 when both my legs locked up. A couple of runners pulled me off the course. I worked my legs out and walk/ran to the finish. My time was a horrendous 5:46, but I finished.

 

Not to be beaten, I signed up for Myrtle Beach (Feb '08). I enlisted the help of a coach, trained better, ran smarter and ate healthier. I had a much better experience and finished in a respectable 4:45. I still hit the wall around mile 24 though. Not good enough, so I signed up for Charlottesville (April '08) and finished in 5:05. I wasn't happy with the run. I hit the wall again around mile 20, but I realized it was a good experience. Why? More miles, another race, and different terrain.

 

I changed my strategy and signed up for the Marine Corps half (May '08). I finished in 2:05 and was very pleased with my pacing. Training for MCM '08 had begun and I was on my way. I had realistic expectations and set my training schedule accordingly. I finished MCM '08 in 4:40, but the accomplishment for that race, other than a new PR, was I ran the whole way. No walking and I never hit the wall. I *finally* trained right, paced correctly, nutrition was good, and hydrated just enough to keep myself going without slowing me down.

 

 

This is About Personal Accomplishment

 

This is a change I've embraced and integrated into my lifestyle. I'm not a fast runner or even a good marathoner, but I'm getting faster and I compete with no one but my own personal time and accomplishments. What may work for me, may not work for you. We all have our own goals, but I will help and encourage all of you along the way. And when I see an opportunity, I may tease a bit too. Obviously there's got to be some finality to the contest, but this doesn't end for me on February 1. God willing, this will never end for me.

 

 

What's My Plan

 

I start training for the Myrtle Beach Marathon next week. The race is Feb 14. I ran the Marine Corps Marathon Oct 26 and I really haven't run *a lot* since then. The body needs to recover. I've started incoporating swimming in my schedule, I started a couple of days ago. I'm also going to incorporate spinning (stationary bike) and core training (crunches, pushups, lower back exercises, etc...). I actually had been doing the hundred pushups program and bicycles ab excercises for the last month. In training I run 4 days per week. With the "new" structure, I should be exercising 6 days per week, but that may change. I'll have to "listen" to my body for signs of over-training or under-nourishing. I'm also signing up for my first Triathlon, so at some point I should be cycling too.

 

 

Biggest Change - Diet

 

The biggest change for me will be my diet. Limited simple sugars, starches, carbs, saturated fats, breads, pastas. No sodas (even diet), cookies, cakes, ketchup, concentrated jams, jelly's, or gu's. I think this coupled with my increased caloric burn will help me melt the pounds off. My goal? Not sure yet, probably somewhere around 155 or 156 pounds.

 

 

Articles and Links to Help Us All Out

 

Here's a few articles I find interesting and valuable. I'll build and add as I find them.

 

Swimming Workout

Hundred Pushups

Running in Cold Weather

Finish Then Refuel Fast

Eating and exercise: Time it right to maximize your workout

The Walking Site

The Couch to 5k Running Plan

Top 10 Most Effective Abdomen Exercises

Summer Sweat and Salt (Steve brought up a good point about hydration. This article is a good read for how much and indications you're not getting enough.)

 

 

 

My Workout Journal

 

I'll post my workouts with times, splits, and notes of how I felt. Feel free to comment or ask me questions. I'm happy to help. It's a good idea to keep a journal of what you've done, how you felt and how long it took. The journal or diary should be easily accessible. It'll help you figure out problems, motivate you when you don't want to do anymore and most importantly it establishes a baseline. How do you know where you are if you don't know where you came from?

 

12/17 speed run or intervals 5k? and swim

12/18 run easy 4 miles?

12/19 swim hundred pushups week 4 day 3

12/20 speed run 10k?