C25K : Week 3 Day 2

Last night, I completed Week 3 Day 2 of the C25K program. The distance was 1.94 miles and the pace was 13:27. Even with the drizzle and the high humidity, the run was good. I’m thankful that I was able to run relatively pain-free. I was able to run a little more after I completed the session. Not much more but just a little more.

One would think that with my desk job that I would not have ‘job’ stress or other issues to deal with emotionally. After all, I write web site code and photoshop pictures and design advertisements and other stuff. It’s a great job and fits my personality. However, last night was a night to deal with job related emotional stress as there are major ownership changes coming to the place where I work. And, usually when the new Sheriff comes to town (or Sheriffs in this case) there are changes. Some good and needed and some not so good.

I had thought about ditching the run and finding something to eat to sooth the emotions. But instead, I pushed through the emotional block and walked outside in the drizzle to run this session of the C25K program. Amazingly, by the time the 30 minute session was over, I felt better about things. Not much better. But, still better.

Blood Moon

Blood Moon, September 27, 2015.

Blood Moon, September 27, 2015.

Captured this photo of the lunar eclipse of September 27, 2015.

The visual viewing wasn’t too speculator as there were rolling clouds covering the moon.

Thankfully, however, I was able to capture this 3 second exposure. Just after the moment I clicked the shutter another cloud bank rolled in and that was it for the evening’s show. This photo was taken just before totality.

Sam Costa Logo

Sam Costa Logo

I’ve been dreaming of running a half marathon.

I know, I can hardly run around the block so why would I be eager to run a half marathon. But, I figure you need to start somewhere and why not start now. At least I can start my dreaming.

My last half marathon was the Muncie Mini Marathon. It was late October 2013. It was a cold windy day. My training had been derailed by a stress fracture that took too long to heal. Even so, I decided to run. My finish time was about 2:40. I ran the first seven or so miles and then started walking and running just to keep moving. I wish I had been in better shape on that day.

I honestly believe on that day I came to realize that my wife was ready to leave and pursue a path that didn’t include me. Although it took another 11 months to complete the split I knew then that it would eventually happen.

But I tried to make it not happen.

Anyways, I’m starting to believe that I need to get back on track and train for a mini marathon. If for anything, maybe just for my sense of well-being and purpose. Sometimes running makes everything better.

So, I’ve chosen the Sam Costa Half Marathon as a target. It is usually held in late March. Their web site still shows the 2015 race information. Since it is the longest running race in Indiana, I figure it will be around in 2016.

I’ve also thought of doing the Indianapolis Mini Marathon in 2016. You can register for the race now. If I sign up for the mini marathon and all the training runs and buy the necessary swag, it would cost about $135.

The Sam Costa mini marathon cost about $45 last year.

Anyways, those are the 2016 mini marathons I’ve been thinking about.

So, here’s to the future, here’s to dreams.

Finally … a Weight Loss

177.2

Yay. Finally. A weight loss. Four pounds. Happy dance!

After hanging out on the 181 pound plateau for the last three weeks, a four pound loss is refreshing and exciting. I feel like I’m starting to make progress again.

The total weight loss so far is 23.5 pounds. I’m 51.4% to my goal. Which means that I’m half way. Just a bit over halfway but still halfway. Still need to lose 22.2 pounds before I’m under the goal weigh of 155. My BMI is 28.6. I’m still in the overweight range but thankfully I’m getting closer to the magical 24.9 number. At a BMI of 24.9 I will be at a normal weight.

I’m been at this weight loss effort for 13 weeks. My average weekly weight loss is 1.8 pounds. Which is exactly what I originally expected, 1 – 2 pounds a week on average. Although four pounds a week like this week is even better. But that is not realistic. Although, I was discouraged while I was sitting on the 181 pound plateau and wondered how it would impact my weekly average. Even at a 2 pound weekly average it would take about 22 weeks to lose the 45.7 pounds. So, I still have a long way to go.

Overall, my eating has been in control. I did eat a cup cake at a birthday party on Tuesday night. Otherwise, I’ve kept things in control. Although, on Saturday, 9/19, I was tempted to jump off the Wagon. I’ve been on the Wagon for 93 days (as of today). No beer or alcohol. My ticket on the Wagon is for 120 days. But on Saturday, which was my first year divorce-versary I really wanted a beer. In fact, I walked to a local brewery to jump off the wagon. It’s the same brewery that I was in last year when the divorce was final. When I got to the brewery, the place was packed with people. I guess the brewery was celebrating their first place award as the best brewery at the Indiana State Fair. At least that is what I read on the sign. I was not up to pushing my way through a crowd of people just to have a beer just to drown my depression. So, I walked away.

Last night, I finished Week 2 of the C25K program. I’m still amazed at how fast my fitness faded over the 6 weeks I was laid out with the rib injury. I could run the 2x 90 second run – 90 second walk – 90 second run – 2 minute walk. But I was happy to finish. It proves to me that at my age I need to get a fitness level and then maintain it and avoid the long lay offs if possible. There wasn’t much pain in my ribs as I was running. I’m still not 100% healed. Maybe 90% or 95%. Thankfully, I can at least run. Yay!

I hope everyone is well and wishing everyone the best.

Week Two Begins

Ah so … Week Two of the C25K begins.

Didn’t I do this just a few months ago? Yes … I did.

I’m amazed at how quickly my fitness faded over the 5 – 6 weeks while I was ‘laid up’ with that rib injury. Although I’m not 100% I am able to (thankfully) get back on the road. It’s like I’m starting over again … which is what I’m really doing.

The 3x 90 second run – 90 second walk – 90 second run – 2 minute walk was crisp and refreshing early this morning. The air temperature was 52°F and the stars were very bright. I finished the session in 1.86 miles at a pace of 14:51. Not too bad for starting over.

Stuck

181.2

Exactly where I was last weight. Nothing changed. No weight gained or lost. Nothing. Nada. Zip. Zero.

This is my third week at or near 181.2 pounds.

Geez. Easy to give up in a time like this. I kept my calorie intake to the minimum, drank plenty of water every day. Was able to get in some exercise (although nothing like I would have like to have done). My only excess was a taste (maybe an ounce) of that new Blue Moon IPA at the Penrod Art Festival at the Indianapolis Museum of Art on Saturday 9/12. Other than that small excess, I don’t believe I over ate anything or over drink at all.

Maybe this is a plateau. In all my weight loss efforts in my past I’ve really never experienced a plateau. It’s alway been an up and down roller coaster of a ride. But it is usually down. Kind of like the recent activity with the stock market.

Whatever.

On the bright side, at least I’m not reporting a major gain. I didn’t lose any weight but at least I didn’t gain any weight. Since I’m finally able to increase my activity, maybe I will be able to get out and exercise more. Maybe I can run more than I have been able to. Maybe that will dislodge the plateau and start a slide down.

Hope so.

Starting Again

So … I got up this morning at 5:00 am and ran through the Week One Day One of the C25K program.  The total distance was 1.77 miles at a 16:34 pace. Certainly slower than I was in late June when I originally started the program. But at least it is a start … again.

Why am I restarting the C25K program when I just finished the program last month? The answer is due to the rib injury of August. It’s taken about 4-5 weeks to get to the point where I feel like a normal person again.

And, I’m just now able to run again. Although not as fast or as long as I could before. There is still some pain when I breathe deep and heavy. The pain is fading with each day but not enough to allow me to run faster or longer. And, I have lost some fitness. I haven’t run or really exercised much at all in the last five weeks.

So, restarting the C25k program is the most logical choice. Although my ego doesn’t believe so. It would rather just pick up where I left off in early August. However, the logical mind would rather start slow again to avoid any new injury which would sideline me again. I know I can probably progress through the program faster than the suggested eight weeks. But, I’ll see what I can do and where I can go from here.

 

Greenwood Trail Trek 5K

T-shirt and bib from the Greenwood Trail Trek 5K 2015.

T-shirt and bib from the Greenwood Trail Trek 5K 2015.

This was meant to be my comeback 5K.

After a year of over eating and over drinking to fill the void left by a divorce and depression, I finally came to my senses and got back on track by working through the C25K program. I choose the Greenwood Trail Trek 5k as my comeback 5K as it was far enough in the future to allow enough time to complete the C25K program.

However, I was unaware that once I completed the C25K program and when my motivation was strong and I felt invincible I would fall off a ladder and sustain a rib injury which stopped all 5K training.

The 5K was four weeks away when I fell off the ladder. I could hardly walk or breath with the injury. I couldn’t train. Slowly, I was able to walk but running was out of the question.

But, I decided to keep my registration for the 5K. I decided that if I could walk a few feet than I could walk a 5K.

I stayed near the back of the pack as the starting gun. I didn’t want anyone tripping over me as I slowly walked at the start. By the time I walked across the starting line I could see the elite runners taking the first turn a quarter-mile ahead.

Watching people run motivated me to run. I was able to run for a minute or two at a time. I only stopped running and resumed walking when my breathing was too heavy and the ribs started to grumble.

My race was 30% run and 70% walk. Other people ran the entire 5K. Other people walked it. There were babies in strollers pushed by cute moms with their hair tied in pony tails and there were cute puppies and large dogs pulling their masters.

Near the end of the 5K, I was determined to run across the finish line even if the ribs were angry at me.

I was happy that I crossed the finish line. I gave myself a high-five. I felt that I had accomplished something. I was happy the rib injury healed enough to allow me to do so, even if they were not all that happy with me. I was happy that I could breath and walk and run a little.

My time was 45:40 for a pace of 14:35 per mile.

If there was another circumstance, as if there was no rib injury to keep me down, I would be upset and depressed over a 45:40 finish for a 5K. On the other hand, I’m very happy with this result. Not really the comeback I had hoped for but I will cherish it none the less.

I believe I’m healed enough to restart the C25K program. There is more walking in the first weeks of the program than running. So, I plan to press on and see what happens. Hopefully my second comeback 5K will be even better.

 

Small Gain This Week

181.3

I’m up .1 pounds from last week.

At least it wasn’t much of a gain. I was wishing and looking forward to maybe saying hello to the 170s. But, that did not happen. I’m a little disappointed. Not crushed, not ready to throw in the towel. Just a little disappointed in the number on the scale.

The 181.3 number could be the result of giving into a few chocolate chip cookies and two large Frosty’s from Wendy’s over the holiday weekend. I’m sure that added to the .1 pound gain. Otherwise, my eating has been ‘normal’. I’m still on the Wagon and haven’t had a beer in 79 days!!

My BMI is 29.3. So, I’m still at the far end of the Overweight range and have a long way to go before I’m at a normal weight.

For exercise, I did walk about 10 miles this week. I made a point to get out and walk instead of lying around. My hope was that it would increase the weight loss. But, the walking didn’t seem to work this week. Although the walking did clear out my head and I stayed ahead of some creeping depression.

One item of celebration is that I have flirted with the third notch on the belt. Not quite there yet but I’ve been able to tighten the belt to the third notch and not feel that it’s too tight. At times the second notch is too loose. So, there has been some weight loss around the waist, even if it didn’t show up on the scale this week.

Another item of celebration is I can wear my rain jacket now. I bought the jacket in early June before I started this weight loss effort. I bought it for my hiking trip to Colorado. I had to buy a medium size because the large was too large. But the medium was too tight. I needed a rain jacket for the trip so I bought the medium size. I figured I could tolerate the tightness if I was caught in the rain on a mountain trail. Yesterday it was pouring down so I put on the jacket for the walk from the parking lot to the office. And, believe it or not, the jacket fit comfortably. It was not tight at all. The fit was nothing like it was when I first bought it. Yay!

The final note is that I’m not able to run much of any distance. I’ve tried to run a bit on my walks. But, the ribs have not fully healed and there is a bit of pain. Nothing sharp, nothing serious, just my ribs grumbling against the act of running. Maybe a few more days, maybe a few more weeks. I still can’t really deep breaths without pain.

I’m certainly going to restart the C25K program when I can comfortably run. Hopefully I won’t lose all the fitness I gained when I worked through the program before the rib injury. It seems like everything is on hold right now in terms of running. I was excited and looking forward to running in some 5K races this fall.

My “comeback” 5k is this weekend. I signed up for the Greenwood Indiana Trail Trek 5K in early August. I never considered I would be sidelined by a rib injury. Although, I’m not really sidelined as I can comfortably walk. So, my ‘comeback’ 5K is going to be a walking 5K and I will have to wait for a running 5K sometime in the future. I’m thankful that I can walk it. I might try to run sometime during the 5K.

One Pound

181.2

A solid weight loss of exactly one pound. Yay. Considering that I really haven’t exercised at all (expect for the walking) I feel that a one pound loss is good.

And, with a BMI of 29.2 I’ve slipped into the Overweight range on the BMI scale. Double Yay!

My weight loss could have been higher. On Saturday afternoon, I indulged in a large vanilla Frosty from Wendy’s. And on Tuesday evening, I had two donuts. Otherwise, my eating has been in control.

So far, I’ve lost 19.5 pounds in the 10 weeks I’ve given this weight loss an effort. I’m happy with the 1.95 pound weekly average as my goal was 1 – 2 pound weight loss a week.

Other than this rib injury, I’m feeling great. I miss the running. I do feel ‘thinner’. And, soon, I will need to tighten the belt to the third notch to keep my pants up. I drink more water than soda. And (drum roll) I haven’t had a beer in over 72 days.

I believe that I would be further down the scale if I was able to run and work out more than I can right now. But, it’s my reality at the moment. I’m looking forward to the day when I can run and accelerate the weight loss. That will come.

I hope everyone is having a great Thursday. Smile.