Marathon Training Update: Week of Feb. 16th

As I mentioned in the last post, I'm now having to travel a lot for work which is putting a damper on things. Here's a summary of this week's running and workouts. 

Sunday, Feb. 16th, I had to drive to Raeford, NC for work. I got there much later than I anticipated. By the time I got checked into the hotel, got directions to the All American Trail and drove there, it was 4 o'clock. Sunset was at 6 and the trail goes through the woods so I knew I had around 2 hours before it got dark. I ran out for a little over 4.5 miles, turned around and then ran back. I finished at 9.26 miles in a time of 2:11:08 which is roughly a 14:08 pace. I really wanted to run 18 today, but at least I ran. My legs were a little stiff from being in the car for 4 plus hours, but overall I felt good on the trail. It was rather sandy which I found odd and made it a little challenging for running at times. 

Monday, Feb. 17th, I had my work meeting and then a four + hour drive home. I had hoped to run a little in the morning before work, but I slept right through. I guess the 9 miles yesterday wore me out more than I thought it did. I typically take a rest day after I run, so I wasn't too upset. I was just upset I didn't get to run farther yesterday. 

Tuesday, Feb. 18th, I ran 5.08 miles. I tried to push it, but I felt like garbage. I felt so slow and awkward that I didnt' even look at my watch while running. HOwever, when I got done, I saw that my average pace was 13:28! I guess that explained why it felt so hard to run. That's a good minute faster than my long run pace, but not my fastest pace for a shorter run. Later, I did a total body workout at home before going to bed.  

Wednesday, Feb. 19th, I took a rest day. 

Thursday, Feb. 20th, I worked at home. I was supposed to run, but it was crazy cold and the "feels like" temp was in the single digits. No sense getting sick this close to the marathon if it can be avoided so I stayed in. 

Friday, Feb. 21st, I went for a run after work. I started out at what felt like a good pace. It seemed sort of easy in a way, but I could tell by my cadence that I was running faster. I figured I'd see how long I could hold on. I hit the first mile in 12:09, the second mile at a 12:22 average pace and the third mile at a 12:44 average pace. I didn't catch the 4th mile but I finished 5.62 miles in 1:11:36 for an average pace of 12:44. I have to keep in mind that there is a half mile + section between mile 3 and 4 that is all uphill. A pretty good uphill too. I'm guessing my pace slowed here but I was able to bring it home strong. 

Saturday, Feb. 22nd, was a rest day in preparation for tomorrow's long run. Since it is only 3 weeks left until the Marathon, and I've only had one 18.2 mile run, my goal tomorrow is to run 18.2 miles again. I should probably cut back and run 15 or so miles, but mentally, I need to do this. My one and only 18 miler was not great. Even though I finished in the pace I needed to, 14:40 pace vs the 14:53 I will need to accomplish, I had to walk several times. I was really hoping to run as much of the marathon as possible. 

Considering Running A Marathon. Am I Crazy?

Lately, I keep having this "crazy" idea that I want to run a marathon. Back in high school, in the 1980's, I wanted to run one, but I never did. Before I had the chance, I moved to Miami and struggled to acclimate to the heat. I had grown up in Minnesota so you can imagine the change. Just for reference, I now live in North Carolina but the summers are still crazy hot here. But at least there's some semblance of  seasons. 

I've been a runner pretty much the whole time. However, Between 1998 when my first child was born and today it's been sporadic at best. I'd say the last time I was in decent shape still was in 2012 when I broke 2 hours for the Half. I ran a 1:57 and really did not train at all. In 2013 I ran another Half-Marathon with no training but was a little over 2 Hours. Why does it matter the times? Well, after that Half, I pretty much stopped running. I would run a 5K here or there, but nothing consistent. 

In 2018, I ran a 10K with my son and after the award ceremony, I could barely walk to the car. I was in excruciating pain! I tried to rest, I tried to stretch, but nothing really helped. I had a horrible case of Plantar Fasciitis. Literally a couple of years went by but every time I thought I had taken enough time off, the pain would come back the moment I ran. 

Long story short, I switched to minimalist shoes after reading Born to Run and it changed everything! I trained and ran, completely pain free, a Half in 2022, but my time was 3 hours and 6 minutes. 

So - Knowing all that, I am now in a situation where I find myself regretting that I ever stopped running. And I'm having regrets that I never took on the Marathon. There's one coming up in March, 2025 here in Asheville where I live. It's incredibly flat so it seems like the ideal introduction to the Marathon. If I attempt it, I would not be looking to compete at all obviously. My goal would be to just complete it and beat the cutoff time of 6.5 hours. 

So, why am I crazy? I work in Elections. Is it crazy to try to train for a Marathon during a Presidential Election year when I'm working 60+ hour weeks? Is it crazy to train for a marathon in barefoot-style shoes? Is it crazy to train for your first Marathon at age 57? The answer to all of this is - maybe. 

However, here's my thoughts: 

• If not now, when? Yes, it will be hard to train with work being so crazy, but I'll have all Summer and Fall to ramp up mileage and save the really long runs for December, January and February - my favorite months due to the temperature. 
• I'm never going to be this young again and I'm sure there have been people that ran their first marathon later than this. 
• The Tarahumara runners mentioned in the book, Born to Run, run ultras in sandals. There are also completely barefoot distance runners such as Zola Budd in the 1984 Olympics and Abebe Bikila in the 1960 marathon. He won in Olympic record time running barefoot!  

So - Registration opens up for the March Marathon in Asheville on July 17th. I have about a week to decide. 

Yesterday, I went out for a four mile run. But it had been so long since I had run on the greenway, I remembered the 2 mile turnaround incorrectly. Instead of 4 miles, I ran 5.57! I was going really slow and didn't want to look at my watch for fear it would take me out of my running trance, which is why I wasn't aware of the 2 mile mark. What was so great about this run was that even though I was slow, I ran the whole time. Just two weeks before I had tried to run 3 miles and had to walk two different times. This got me thinking that with the right mental state, I can actually train for and run a Marathon. 

I know this sounds weird - saying "maybe I can actually run a marathon" - I have coached numerous people to their first marathon so I don't know why I should be any different. I guess we all have those demons that sit on our shoulder and tell us we aren't good enough. I ran again tonight for just a short run and felt good. All signs are pointing to me signing up for a Marathon next week. I'll keep you posted!

Tips and Tricks to Keep you Running

Tips and Tricks to Keep Running

Have you ever felt like you needed to stop during a run but you didn't want to. You really wanted to push yourself, but your brain and your body were at odds? Here are some simple tricks you can use that should help. 

Visual Anchors

I'm not sure that "visual anchor" is the best term to use, but it works for me. I don't think of an anchor as a weight that keeps a boat in place. I think of it as a hypnosis-type anchor. A strong connection or feeling associated with a desired state or outcome. Great...so what does that mean in practice? 

When running, if you feel like you want to stop, pick a spot off in the distance. A telephone pole, a parked car. A building, tree, streetlight...doesn't matter. Just pick a point and tell yourself that you will get to that point before you can walk. Now - here's the second part of the trick - as you get close, pick a point just a little farther and tell yourself that's the new point. Continue to do this. More often than not, you'll find yourself forgetting you wanted to stop and you can stop using the visual anchors.

Counting Steps

This may sound weird, but taking your mind off running and thinking of something else is another form of hypnosis I use when running. Let's say you're running and you want to stop. No problem, tell yourself you can stop after 100 steps with the right leg. Now you just start counting every time your right leg touches the ground. Almost always, this distraction will get you back into the zone and you'll continue running. 

Change your pace

Sometimes, changing your pace can be just enough to keep you going. Of course, you have two options: Speed up or slow down. 

Slowing down works well if you're running a faster pace than your easy runs. It can easily extend how far you run by adjusting your pace. 

Speeding up, believe it or not, can help you run farther too. For just a block, a minute or to some random point you pick out off in the distance, pick up your pace. You'll find that you are recruiting different muscles or the same muscles in a different way. Often this can be just enough of a change so that when you settle back to your prior pace, you can keep going. 

I hope these help. What strategies do you use to keep going when the going gets tough?

Preventing and Treating Achilles Tendonitis

Preventing and Treating Achilles Tendonitis

Achilles tendonitis is an injury that affects the Achilles tendon, which is the largest tendon in the body and connects the calf muscles to the heel bone. It's caused by overuse and can result in pain, stiffness, and swelling in the back of the ankle.

To prevent Achilles tendonitis, it's essential to stretch and strengthen the calf muscles regularly. Here are four tips:

• Stretch your calves before and after your runs.
• Before your run, do dynamic calf stretches like mountain climbers or lunges.
• After your run, do static stretches like the wall push.
• Strengthen your calf muscles with exercises such as calf raises and heel drops.
• Gradually increase your mileage and intensity. 
• As I've mentioned before, 5-10% is typical, but it can depend on injuries, weekly mileage, etc. As your running coach, we will look at your plan and adjust accordingly. If you are acting as your own coach, make sure to back off on the mileage every 3 weeks or so to give your body some recovery. 
• Wear shoes that provide adequate support and cushioning.
• As I've mentioned before, I've had great success with barefoot shoes but to each their own. If you are unsure which shoes to get, try getting fitted at a specialty running store. Yes, it may be more expensive, but you will be sure to get the proper sizing. 

If you do experience Achilles tendonitis, the best course of action is to rest, ice, and elevate your ankle. Over-the-counter pain medication can also help reduce inflammation and pain.

As a running coach, I specialize in helping runners prevent and recover from injuries, so they can continue to enjoy their runs. Please reach out if you have any questions or would like to learn more about my coaching services.

Sources:

https://www.runnersworld.com/uk/health/injury/a773420/how-to-prevent-achilles-tendonitis/

https://www.healthline.com/health/achilles-tendinitis

Understanding and Preventing Shin Splints

 

If you're a runner, you're probably familiar with the term shin splints. It's a common injury that affects many runners, especially those who are just starting out or increasing their mileage. Shin splints are caused by the overuse of the muscles in the lower leg, which leads to inflammation and pain along the shin bone.

To prevent shin splints, it's essential to incorporate strength and flexibility exercises into your training routine. Here are a few tips:

• Walk for 5-10 minutes to warm up & then stretch your calves and shins. Stretch them again after your runs. 
• Gradually increase your mileage and intensity. The rule of thumb is no more than 10% each week. As a running coach, I usually bump up mileage 5-10% per week for three weeks and then back off for a week. I think start increasing again. There are so many variables and every runner is different, hence the range. 
• Wear shoes that provide adequate support and cushioning. If you follow me, you know I actually run in "barefoot" shoes with no support. This has helped me but everyone is different. The important thing is to find shoes that work for you and stick with them. 
• Cross-train with low-impact activities, such as swimming or cycling, to give your lower legs a break. It's also a great way to improve your running in general. 

If you do experience shin splints, the usual course of action is to rest, ice, and elevate your legs. Over-the-counter pain medication is also recommended to reduce inflammation and pain. One thing you won't see too often is switching from ice to heat after the pain subsides in a couple of days. 

If you're struggling with shin splints or any other running-related injuries, I can help. As a running coach, I specialize in helping runners prevent and recover from injuries, so they can continue to enjoy their runs. Please reach out if you have any questions or would like to learn more about my coaching services.

 

Sources:

https://www.runnersworld.com/uk/health/injury/a773787/how-to-prevent-shin-splints/

https://www.mayoclinic.org/diseases-conditions/shin-splints/diagnosis-treatment/drc-20354197 

https://www.verywellfit.com/how-to-prevent-and-treat-shin-splints-3432863#:~:text=Heat%20therapy%20and%20massage%3A%20After%20the%20pain%20and,shin%20muscles%20and%20tendons%20may%20also%20feel%20good. 

The Benefits of Running for Weight Loss

The Benefits of Running for Weight Loss

Are you looking to lose weight? Running can be a great way to achieve your weight loss goals. According to the American Council on Exercise, running burns more calories per minute than many other forms of exercise, making it a great way to burn fat and lose weight.

Running can also help increase your metabolism, which can help you burn more calories even when you're not exercising. Plus, running can help you build lean muscle, which can further improve your body composition. But, here's the thing...not all running is the same. This is where I probably upset a lot of runners and even some fitness coaches...

Going out for a long run, or an easy run like most people do will help you lose weight. To a point. Eventually, you'll plateau.However, if you really want to see that afterburn effect mentioned above you really need to add speedwork to your training plan. 

Speedwork is running's version of a HIIT workout (High Intensity Intervals).  In addition to speedwork, hill sprints will build muscle giving you that afterburn effect as well. Look at your average 5K runner and even average marathoners. You see a lot of people with some extra weight. Please don't get me wrong. They are exercising and doing great. I don't want to take anything away from them or their efforts. With that said, I would be willing to bet, that the runners that are slimmer are the ones that have speedwork and hill sprints as part of their training plan. 

As a running coach, I can help you develop a personalized running plan that is designed to help you achieve your weight loss goals. Let's work together to create a plan that works for you.

Next week, we’ll wrap up our series by examining how running can help you live longer.

Running for Heart Health

 

Did you know that running can also improve your heart health? Of course you did. Running is probably the OG cardio workout. But just in case, according to the American Heart Association, running can lower your risk of heart disease, stroke, and other cardiovascular conditions.

Running is a form of aerobic exercise that can be beneficial for your heart in several ways. When you run, your heart rate increases, which helps to improve cardiovascular fitness and strengthen the heart muscle. Here are some specific ways running can benefit your heart:

1. Increases heart strength: Running makes the heart work harder, which over time can strengthen the heart muscle and make it more efficient at pumping blood throughout the body.

2. Improves blood circulation: Running can help to improve blood circulation, which can reduce the risk of developing heart disease. Regular exercise can also help to lower blood pressure and cholesterol levels, which are both risk factors for heart disease.

3. Promotes healthy weight: Running can help you to maintain a healthy weight, which is important for heart health. Excess body weight puts added stress on the heart and increases the risk of developing heart disease.

4. Reduces stress: Regular exercise, including running, can help to reduce stress levels, which can have a positive impact on heart health. High levels of stress can increase the risk of heart disease.

Overall, running is an excellent form of exercise for improving heart health. However, if you have any underlying health conditions or concerns, it's always best to speak with your doctor before starting a new exercise routine. 

As a running coach, I can help you develop a training plan that is tailored to your heart health goals. Whether you are looking to lower your blood pressure or improve your overall cardiovascular fitness, I can help you achieve your goals.

Next week, we’ll look into how running can help with weight loss.

The Mental Health Benefits of Running

Over the next 4 weeks, we’ll look at some of the different ways that running can help you in life. These will include mental benefits, heart health, weight management and longevity.

Did you know that running is not only good for your physical health, but also your mental health? Studies have shown that running can help reduce symptoms of depression and anxiety, as well as improve overall mood and self-esteem.

According to a study published in the Journal of Psychiatric Research, running for just 30 minutes a day can be as effective as medication in reducing symptoms of depression. Additionally, running releases endorphins, which can help improve your mood and reduce feelings of stress and anxiety.

Personally, I grew up in a hostile environment at home and running was my only way of keeping sane. I would channel all my anxiety, frustration, anger and resentment into my runs. I honestly don't know what I would have done without Track and Cross Country to help me during those dark times. 

What about things like ADHD? Yes, running can help with ADHD by reducing symptoms such as hyperactivity, impulsivity, and inattention. Exercise, including running, has been shown to improve executive function and cognitive performance in individuals with ADHD.

One study conducted by the University of Illinois found that just 20 minutes of exercise improved attention and reading comprehension in children with ADHD. Another study by the University of Georgia found that exercise, including running, improved working memory and cognitive flexibility in young adults with ADHD.

As a running coach, I can help you develop a personalized running plan that not only improves your physical health, but also helps you reap the mental health benefits of running. Let's get started today!

Next week, we’ll look into how running can help keep your heart healthy.

If you'd like to learn more about running and ADHD, here are the articles referenced above:

Gapin, J. I., Etnier, J. L., & Cauraugh, J. H. (2011). The effects of physical activity on attention deficit hyperactivity disorder symptoms: the evidence. Preventive medicine, 52, S70-S74. doi: 10.1016/j.ypmed.2011.01.022

Medcalf, R., & Michie, P. T. (2015). The effect of acute aerobic exercise on cognition and EEG in children with ADHD. Medicine and Science in Sports and Exercise, 47(3), 559-567. doi: 10.1249/MSS.0000000000000436

Ratey, J. J., & Loehr, J. E. (2011). The positive impact of physical activity on cognition during adulthood: a review of underlying mechanisms, evidence and recommendations. Reviews in the Neurosciences, 22(2), 171-185. doi: 10.1515/RNS.2011.017

Ran my first 5K of 2023

First 5K in the books & a Half-Marathon for my son!

Yesterday I ran my first 5K of 2023. I had created a training plan for my son who wanted to run a half-marathon so I figured since group offered a 5K as well, I'd run that while he was running the Half. 

His goal was to run a half...big goal was to break 2 hours...dream goal was to run in 1:45 or better. He ran a 1:46! Now, my son is a runner even if he doesn't realize it. He ran cross country a little in school but mainly he focused on track. He ran the 400, 800 and 4x400 relays. So as you can see, distance running wasn't really his thing. But I knew he was my kid and I'd seen him run. He just needed a plan. 

He went out fast, but then again so did I. I wanted to break 40 and I ran a 35:21. The first mile was downhill and flat so it was fast. I hit my first mile at 9:54. I was expecting to be around 12. That's what my effort felt like. Same for my son. He hit his first mile under 7 minutes and he felt like he was running around a 8-8:30 pace. 

He had fun and was proud of himself. He says he may even do it again. For me, I plan on working back up to a half. It'd be fun to run it with him next year. 

As for my personal progress? Well, work has gone off the rails in what is supposed to be my quiet time. I have a special election in March, a county buying new voting equipment and testing it this month and I lost a director in another county so I'm having to watch the office until they can get a new one. I'm up and on the road by 6:30 a.m. and not getting home until after 6 p.m. As a result, my training has been in the toilet, but I have been eating well. Rather than fast food, I've been going to Subway and getting a six inch sub on wheat with a bottle of water or going to the grocery store and getting a sandwich at the deli counter along with a water. I've lost 5 lbs so far. I'm down from 199 to 194 so I'm very happy about that. It's heading in the right direction. 

Today, I didn't run, but I did lift weights in my basement. It's not a finished basement, but there is a concrete floor although it needs lots of work and isn't even in all areas. I have a small space big enough for a bench-type apparatus that has it where the back can go down in a decline, flat, or up at various angles. It must be for kids, or I'm bigger than I think I am because I feel my legs don't fit on the padding part where my legs hang over. Regardless, it helps me keep my back straight during overhead presses and allows me to do a dumbbell bench. 

I am going to figure out a running goal to keep me motivated. I know I want to run a half again, but for right now, I'd like to just get my 5K down under 30 minutes. Honestly, if I do it right, I can actually train for the half and accomplish the 5K goal on the way. 

I really hate that I ever let myself get out of running. At least I retained all the knowledge...LOL. I gave my some tips and tricks I used to get through all the halves I've run. He found them very helpful. Maybe my next post, I'll share those. 

New Year's Resolution 2023 - And How a Coach can Help

I started this year at my heaviest ever weight. I had lost weight last year but gained it back over the holidays. This is very common with most people. I can't speak for everyone, but here's my thoughts on why this happens based on personal experience. 

1. I cut down on sweets and sodas and I lose weight. Once I get to a point where I'm feeling good about myself, I allow for some "indulgences". All of the sudden, it's a few more and few more and soon, I'm eating sweets and sodas again. 
   
   
2. I cut down on sweets and sodas and I lose weight. Once I hit my goal weight, I go back to old habits and the weight comes back. 
   
   
3. I start to exercise but then stop. What seems to happen here is that I exercise, increase my activity, put on a little muscle but then when I stop, which I inevitably seem to do for a variety of reasons, the weight comes back. The muscle I gained starts to turn to fat. A pound of fat takes up a lot more space than a pound a muscle and I'm back to (or close to) where I started.

So how's this year going for me? Well, the first week, I was doing great. I was either running, walking or hiking every day. I lifted weights twice the first week and did some stretching along with the runs. I cut out sweets, sodas and fast food. I lost 2.5 lbs. that first week. 

The second week, I was back at work. I was traveling again, stressed, eating fast food, having a soda here and there, but worst of all - I did no exercise. I didn't run, walk, hike or lift weights. I gained back some of the weight but I'm still down overall for this year. 

The key for me, and the key I believe for everyone is consistency. That first week, I wasn't exercising around the clock. I ran or walked for just 30 minutes. The hikes were longer but the pace wasn't crazy. My weight sessions only took about 20 minutes so not a lot of time out of my day there either.

This week and through the end of the month, work will be crazy for me. I basically have to travel everyday over an hour each way, to take care of a county that is going through some personnel changes. There is a Subway and a grocery store near the office so I will eat there instead of fast food. I can easily avoid sodas if I avoid fast food places. I don't think of Subway as fast food since I have to go inside. In the drive through, it's just so easy to get the combo (which comes with a soda). I have had luck just getting a grilled chicken sandwich and a bottle of water at fast food places, but there's only McDonalds and Burger King in the area and neither offer a grilled chicken sandwich. 

So, what's next? Well, I will get back on track. I will be consistent. I will run more, even if it's at night and in the dark. I have to get on the road so early that I know I won't run before work. The weights are in my basement so it's just a matter of going down there and using them. I did it the first week. I can do it again. I just can't use the excuse, "I'm tired."

What I really need is some accountability. I can coach people and help them hit their goals time after time. But for some reason, I can't seem to motivate myself. The difference? They are accountable to me. I don't have anyone to answer to. Don't get me wrong. I get that I answer to myself. But honestly, if I had someone checking in on me weekly, I'd undoubtedly be more "on task". Maybe I need to start thinking of myself in the third person...LOL.

So, what's the point of this blog post? 1. Be consistent. 2. Be accountable. Those two things will help you hit your goals. Good luck, and don't give up. 

Happy New Year - 2023

Happy New Year!

I can't believe it's January 1st, 2023! I had wanted to be much farther along than I am with my personal fitness. In fact, I ended up making things worse toward year's end. 

I had made a 90 Day Challenge for myself  back in August and when I finished at the end of October, I had lost 8 pounds. This was good, but my goal was 20+ lbs that I wanted to lose. But still a win in my book. Weight loss is weight loss. 

So then, I made a 60 Day Challenge which would take me to the end of the year. My goal was to lose more weight. But instead, traveling for work, Thanksgiving, birthdays, Christmas, vacations, etc...all had me doing whatever the hell I wanted and not making time for running or even eating right. I did a few little things with weights here and there, but nothing that could offset the junk I was eating. 

Now it's January 1st, 2023 and I am the heaviest I've ever been. Ever! I tried to run 4 miles today but had to walk after 3/4 of a mile because my shins were hurting and my legs felt like lead. My shins never hurt and yet they did today and yesterday when I tried to run on the last day of the year. What is so strange, is that before I left on vacation, I had run 5 miles without stopping. So is it mental? Physical? Just an off couple of days? I don't know. My sleep is the same. No better, no worse. 

Anyway, back to the run. I had to walk after 3/4 of a mile. But I was determined to go four miles today. So I ran/walked the whole distance. Coming back I was faster so I either ran more of it, or I ran faster when I did run. 

Upcoming Physical

I have my annual physical in the beginning of March so I have some real incentive to lose weight. No holidays coming up that call for tons of food. Work shouldn't be too crazy either. The one thing is weather, but I just need to suck it up and run no matter the cold. I used to live in Minnesota and ran all the time so I need to tap back into that inner animal or whatever mojo I had back in the day. 

My Plan Going Forward

I do not plan on running every day. Just every other day and then a long run on Sundays. I do want to start doing more with weights. I have the dumbbells I've been using and I got some pool noodles to try and fix my little bench. The padding on my bench got old, hard and crusty. So I got some pool noodles that I will cut to size and hopefully fix the issue.  

I'm not sure if you read my other blogs or not. Hopefully, if you're struggling with getting back in shape, you will see that no matter what, I kept trying - even if the effort wasn't the best. 

So what's my plan now? No more set challenges. Just taking it day by day. I will cut down on sodas and sweets now that the holidays are over. I will be more active. My job has me either sitting at a desk or sitting in the car driving to counties where I then sit and talk. My plan is to really make an effort to run or workout in the morning before work so that way it's done and I have no excuses. 

60 Day Challenge - Week 8

 I am starting this week where I was yesterday; 194lbs. But that's better than the 197 I hit last week. 

Day 50: December 20th

For breakfast, I had a McDonald's Sausage McMuffin with egg and cheese. I also had the hash brown and an orange juice. I skipped lunch. I just wasn't hungry after eating breakfast. For dinner, we made chicken, beans and cheese tostadas. I also had grilled veggies to go with mine.

For exercise, I did 10 x 15lb curls and 10 x 15lb overhead presses.

Day 51: December 21st 

I skipped breakfast. For lunch, I had a roast beef, muenster cheese sandwich on an onion roll with horseradish sauce. For dinner, I cooked and made Tortellini with italian sausage. 

For exercise, I did a combo move with my 10 x 15lb curls but on the up position, I went straight into the overhead press. 

Day 52: December 22nd

I skipped breakfast. For lunch I had a grilled chicken sandwich from Chick Fil-a. For dinner we went out to eat at an Asian restaurant called Itto's. I had the Salmon & Tuna Poke bowl with water to drink. 

For exercise, I ran 5 miles. I had planned on running out 2.5 miles and then run/walking back. However, at the turnaround, I felt OK so I thought, let's go for 3. I kept feeling good at each half mile so I ended up running the whole way. It was definitely a confidence boost. 

Day 53: December 23rd

It is in the single digits today so I'm glad I ran yesterday. There was the lightest dusting outside. The interesting thing is that I've been rather sad lately. I know people get seasonal depression because it's cold and grey and gets dark early, but that never bothered me. I think my seasonal sadness is due to it being cold but no snow. I grew up in Minnesota so cold and grey is typical in the winters. I never knew any different. However, there was tons of snow so playing outside was fun. 

But then moved to Miami, then Austin, TX and then to Asheville. All had/have winters, but none really have the snow. Occasionally, Texas and North Carolina have some snow, but it's very limited and not very much. Interestingly, when there is a lot of snow, those are the days I feel the best. Leave it to me to have some weird version of seasonal sadness. 

Anyways...my weight this morning was 192.6. Last Friday, I had hit 197 and was really pissed. It was my fault though. Fast food twice a day sometimes. Lots of sodas. Lots of sweets. But this week, I reigned it back in and the results make me happy. I don't think I can lose weight during this 60 day challenge at this point, but hopefully, I will not gain any. But then again...what was I thinking trying to lose weight during November (Thanksgiving) and December (Christmas) when I love food and sweets?

I skipped breakfast this morning. I spent the morning wrapping presents, For lunch, I had leftover tortellini and sausage. For dinner, we ate in and made nut encrusted Salmon with mashed potatoes and brussel sprouts. I did have a glass of "spiked" eggnog with Maker's Mark Bourbon. 

For exercise, I did not run. My feet were a little sore from yesterday, but nothing too bad. It was always crazy cold and I did do 5 miles yesterday after having only run twice in the last two weeks. I did however lift my weights. 10 x 15lb dumbbell curls into a overhead press. 

Day 54: December 24th 

It's Christmas Eve! I know I'll eat a lot today with family coming over, baking, etc...but that's OK. It's Christmas and I'm not going to worry about it. I will do my best to limit the amount of sweets though. 

I skipped breakfast and for lunch I had a steak, a chicken and pork taco. For dinner, we went to Carrabba's and I had the Mahi Wolfe (fish) with garlic mashed potatoes. I also had a winter lager beer to drink and a slice or two of the bread with olive oil. 

At home, my wife baked so I did have cookies throughout the day, but I didn't go crazy. At night, opening presents with my kids who came over, I had an eggnog with bourbon.

I did not exercise. I thought about doing my weights earlier in the day but then I thought "I'll just do them tonight before bed.". I did not do them before bed. 

Day 55: December 25th

It's Christmas! I woke up and had a cup of hot chocolate to get in the spirit. 

For breakfast, my wife made hash browns, sausage links, French toast. For a late lunch, early dinner, we went to a Japanese Hibachi Grill where they cook at your table. I had the steak and chicken combo which comes with veggies, fried rice and a couple of shrimp. I did have a couple of cookies totday too.

Day 56: December 26th

Today, we drove to Virginia Beach. For breakfast, we stopped at a place called Biscuitville and I had a sausage and egg biscuit along with a hash brown and an orange juice. For lunch, we really just had snacks in the car and I had a Coke. For dinner, we celebrated my mother in-law's birthday with Mexican food. I had a carnitas burrito.

I have no scale here in Virginia so I have no idea where finished this week. For exercise, I did 25 air squats. 

60 Day Challenge - Week 7

Day 43: December 13th

I skipped breakfast. For lunch I had Moe's BBQ. I had the pulled pork platter with baked beans and potato salad. I had a Coke to drink. For dinner, We had homemade Chicken Pot Pie. I had water to drink. I didn't exercise today.

Day 44: December 14th

I was traveling today for work. I skipped breakfast. For lunch, the county I was in brought in Pizza Hut pizza. I had two slices of pepperoni and a slice of cheese. For dinner, I had McDonald's. I got a Quarter Pounder with Cheese, a medium fries, medium Coke and a six count McNuggets with BBQ sauce. I didn't exercise today.

Day 45: December 15th

For breakfast, I had a Sausage McMuffin with egg and cheese, hash brown and an orange juice. For lunch, I had a Wendy's chicken Parm type sandwich with medium fries and a large Coke. I only wanted a medium. For dinner, I was finally back home and had leftover chicken pot pie. While driving, I forgot that I also had a bottle of Coke, an Almond Joy and a bag of peanut M&Ms.

Day 46: December 16th

After weeks of eating out and drinking SO MANY SODAS, I weighed in at 197 lbs today. 197!!! This was just about at where I hit when I was so mad at myself a year or so ago when I was 197.2 and I said enough was enough. And here I am again. This isn't a 60 day challenge to get more fit. All it's been is "how much crap can I eat". 

I am so frustrated with myself but it's a good experiment. I have been struggling with feeling sad. I've been feeling stressed and even overwhelmed at times with work. I've been traveling a lot so I'm on the road. I get home and I think I'll run or I'll workout, but I'm just so damn tired. In the morning, I think, let me run or workout now before the craziness starts...but it's cold, or it's raining, or I'm tired. It's just been one excuse after another. 

I'd love to just delete all of these weeks of posts for this 60 challenge as well as the last 100 Day Challenge. At least with that one, I did lose some weight. In two weeks, it'll be the end of December. As of now, I've gained 6 lbs during this 60 day challenge. Realistically, the best I can do in the next two weeks is to lose this six pounds and be even with where I began on November 1st. 

I skipped breakfast this morning. I had no appetite after stepping on the scale. For lunch, I had a piece of sourdough toast and a can of sardines (in water, not oil). I also had a protein shake about an hour later. For dinner, we of course got take out because that's what we always do on Friday nights. In fact, my wife and I had a spontaneous date night. We went out for Italian and I had a mushroom risotto with pulled chicken. We had two glasses of wine and we shared a really amazing dessert. It was a donut with cream, sugar and chocolate, which doesn't sound too amazing, but the way it was done was out of this world. 

Before going to bed, I did 10 x 15lb curls and 10 x 15lb overhead presses. My back felt OK. 

Day 47: December 17th 

I had a brunch today which was an english muffin with butter and an onion/cheese quiche. For dinner, I had taco bell which wasn't too bad. I just had 3 hard shell taco Supremes. I did have later at night while watching TV, two mini Cheerwine sodas and about 8 small Christmas cookies.

Before going to bed, I did 15 push ups which were way harder than they should have been. 

Day 48: December 18th

I woke up this morning and weighed in at 195.2. So the weight is starting to come up with some really simple tiny changes. It sure doesn't take much. Consistency is the key for me. 

For brunch, I had a slice of leftover onion/cheese quiche. Shortly after, my wife and I went for a 4.5 mile hike. For dinner, I went to Outback with my stepdaughter. We split Cheese Fries and I also got the Ahi Tuna and an Outback Blonde "Bloke" size beer. 

Day 49: December 19th

This morning I weighed in at 194lbs so feeling good that the weight is coming off. 

I skipped breakfast and for lunch I had a roast beef, muenster cheese sandwich on an onion roll with some horseradish sauce. For dinner, I had a Wendy’s grilled chicken sandwich, a jr. peppermint frosty and a mini-can of cheer wine. 

For exercise, I did 10 x 15lb curls and 10 x 15lb overhead presses.

60 Day Challenge - Week 6

Well, the good news is that today is day 3 of my back feeling better so I think I'll try some weights later tonight. I weighed in at 193 this morning. So weight is slowly coming back down after climbing like crazy for a few days in a row. I hate that I'm over 190 though. Obviously, I eat out way too much. This is my biggest problem. Sodas are the other aspect. I was doing OK for awhile when I was more local and I just got food at the fast food places and a bottle of water. But this whole challenge, I've been traveling and getting sodas out of sheer laziness to adjust the order. I need to eat more meals at home. I am considering that I eat breakfast at home on days I travel and skip lunch. That way, I'm only possibly eating out once per day instead of twice since we eat out pretty much every Friday, Saturday, Sunday & Monday. That means I'm eating out 4 days per week and eating dinner at home only 3 nights per week. Not only is bad for weight loss, but it's expensive AF too! 

Day 36: December 6th

For breakfast, I had a banana and two slices of wheat toast with butter. For lunch, my wife brought me home the new Wagyu burger from Arby's along with crinkle fries and a Coke. For dinner, I had two hotdogs from Sam's Club.

I had some really good news today. Besides being my son's birthday, I also had my client run his military fitness test today. We've been working toward this for months now. He had to run a 10:20 for the 1.5 miles among other events. When we started, he was running a 10:45. Today, he passed his test with flying colors and ran a 9:45!

I personally, did not exercise.

Day 37: December 7th

I skipped breakfast. For lunch I went to Chick Fil-a and made good choices. I had the grilled chicken sandwich, fruit cup and a bottle of water. For dinner, I had homemade lasagna & 2 cups of water. I didn't exercise.

Day 38: December 8th

I skipped breakfast. For lunch, I had leftover lasagna, 2 cups of water and a serving of Rum Raisin ice cream. For dinner, I had more pecan encrusted salmon, brussels sprouts and stuffing and 2 cups of water.  I didn't exercise.

Day 39: December 9th

I skipped breakfast, had leftover lasagna for lunch and the Five Guys for dinner. I had the bacon cheeseburger, fries and a chocolate malt. I didn't exercise. 

Day 40: December 10th 

 I had homemade breakfast tacos and a cup of tea for breakfast. We then went for a 4 mile hike. On the way home, we stopped at McDonald's and I got a McRib, medium fries and a medium Coke. For dinner, I had salmon, broccoli and garlic mashed potatoes from Applebees.

Day 41: December 11th

For breakfast, I again made breakfast tacos. I skipped lunch and for dinner I had two steak tacos and a beer. After, I had a cupcake while celebrating my son's birthday (late since he just got home from college).

Day 42: December 12th

This morning I woke up and went for a run! Well, I did a walk/run combination for 1.64 miles. I had to walk 5 or 6 times but at least I got up and tried. My legs felt like let at about 3/4 of a mile. I then had a protein shake for breakfast, a Big Mac, medium fries and a medium Coke for lunch. For dinner, I had a  chicken sandwich from Sonic and water to drink. 

60 Day Challenge - Week 5

This is the start of week 5 and I have gained weight...AGAIN. I started this challenge at 191.0lbs and I'm (as of today, Nov. 22nd) 194.2lbs. I'm seriously pissed. I haven't been active other than some hikes. My back as been really sore. I keep thinking it'll get better, but it's not. I'm also depressed so I'm eating like a frickin' toddler. 

Day 29: November 29th

My weight this morning was 193.8. I skipped breakfast. For lunch I had a McRib, medium fries and a medium Coke. For dinner, I was much better and had Fried Tilapia (2 filets), couscous and lima beans. Water to drink. 

Day 30: November 30th

I woke up this morning and weighed 193.8. I skipped breakfast. I was on the road for work today. For lunch, I had a McDonald's Quarter Pounder w/Cheese, medium fries and medium Coke. For dinner, we made tacos at home,  salad and chips and guacamole from the grocery store.

Day 31: December 1st

This is the last month before the new year. I know I said it a bunch during the 100 Day Challenge and I've been saying it this whole time in the 60 Day Challenge. I have to focus. I'm not running, so I eat crap because I'm depressed. Then, because I'm depressed, I eat even more crap and I continue to not run. It's a vicious cycle. I'm tired of being this weight. I'm tired of my back hurting. I don't know what I did to it, unless it was during one of my weight workouts. Maybe I bent wrong? Arched my back wrong? Who knows. The point is....hurt back or not, I have to be more active and I have to stop eating crap. My 60 Challenge has been a joke so far in regards to progress. I'm really going to try and bring this home and finish the challenge with losing weight so I'm below where I finished the 100 Day Challenge, which was 189.2. My Goal now is to get to 185lbs by December 31st.

I had a banana for breakfast and for lunch I had 3 tacos at a restaurant. One chicken, one pork and one steak. I had a Coke to drink. For dinner I made Jambalaya with shrimp and sausage. I had water to drink but I did have a mini-Coke in the evening watching T.V. 

My back was feeling better so I started to do my weights. I did the bench and some arm curls. By the time I got to the overhead press, my back was really hurting so I stopped. Too much too soon I guess. Going to bed was awful! I was in so much pain.

Day 32: December 2nd 

I had a banana for breakfast. For lunch, I was treated to a Jimmy John's sub at work. I got a regular sized John Wayne which is roast beef. I just had water to drink. For dinner, my wife brought home Chick Fil-a. I had a Coke, large fries and a large Coke. She didn't realize I only get the medium size combo. 

I didn't do any exercise for fear of making my back worse. 

Day 33: December 3rd

 I skipped breakfast. For lunch I had a banana and two pieces of whole wheat toast with butter. There's not much in the house right now.

I did not exercise. My back is still wonky. 

Day 34: December 4th

Today I made a breakfast taco for breakfast. Just a scrambled egg on a tortilla with some salsa and taco sauce. I didn't have any cheese. For lunch I had a whopper with cheese, onion rings and a Coke. For dinner, I had take out from Fatz Cafe. I ordered the one pound of baby back ribs in the Kentucky Bourbon sauce and had rice pilaf for my side. I was supposed to get baked beans too, but they forgot them. I had a mini-Coke after dinner. 

I will add that my back didn't hurt today. So that's a good sign. 

Day 35: December 5th

I skipped breakfast. For lunch, I stopped at a McDonald's and got the two cheeseburger meal, medium fries and a Coke. I was traveling for work again today. For dinner, I had Popeye's. I had the chicken sandwich, medium fries and a Coke. 

No exercise but this is day two of my back not bothering me. Maybe tomorrow I'll ease into some light weights and see how it goes. 

100 Day Challenge: The Final Three Days!

Well, it's week 15 but there's only 3 days that actually wrap up the 100 Day Challenge. Again, not as much weight as I wanted to lose, but I have not been consistent at all with exercise. I was not consistent with eating better either. 

This morning, I weighed in at 189.8 lbs. I was down to 186 last Wednesday but I knew the weekend and having company over would nix some of that progress. Hopefully, I will get back to there by this Wednesday, but not matter, what I've lost weight during the challenge!

I did learn, that just trying to add some exercise and trying to eat better most of the time did help. I managed to lose 7.4lbs during this 100 day challenge so far. 

Day 99: Monday, October 24th

Breakfast: Skipped breakfast. 

Lunch: I was traveling for work....again...so I had a bottle of water and Chick Fil-A grilled chicken sandwich. No fries. I did have 2 mini-Reese's Peanut Butter Cups at the county I went to but I managed to skip the offered donut at the other one...so WIN! LOL

Dinner: I got back into town late so went through Burger King and got a whopper junior, onion rings and small Coke. I also had 2 Oreo cookies & a scoop of vanilla & chocolate ice cream. I don’t know what happened. I just had to be good two days and yet I went crazy tonight. Maybe boredom. Maybe stress. I don’t know.  

Exercise: I missed my morning run. I actually woke up to the alarm but having worked all weekend, I was just so tired. I know. It's an excuse. But I must have needed it. Usually, I am awake and instead of running, I'm just laying there. This morning though, I actually fell back asleep. 

Day 100: Tuesday, October 25th

I woke up this morning and weighed in at 189.2 lbs. A total weight loss of 8 lbs. I may weigh a little less tomorrow. I may not. We'll see...but 8 lbs isn't too bad considering I really didn't do much to earn that win. I mean honestly...go back and look. I didn't exercise that much, I ate out a lot and a lot of was fast food too. 

Breakfast: I had two pieces of sourdough toast with butter. Not sure why, but I was hungry this morning. 

Lunch: I had two quarter pound hot dogs on buns with sauerkraut and spicy mustard.

Dinner: We made salmon, brussels sprouts & stuffing for dinner. I just had water to drink. 

Exercise: I didn't run this morning. I was on call early. But in a last ditch effort, I did do 10 x 20lb curls, overhead presses, dumbbell deadlifts and dumbbell squats. I also did 10 x 5lb front and side raises. 

END OF THE 100 DAY CHALLENGE: Wednesday, October 26th

Start of Challenge: 197.2 lbs

End of Challenge: 189.8

Total Weight Lost: 7.4 lbs

After a full 100 days I lost a total of 7.4 lbs. 

Thoughts: "100 Day Challenge" does sound good, but I think it's too long to truly stay motivated. 100 days made me think, "I can have this treat because I have plenty of time to make up for it." or "I can not workout today because there's plenty of time." I'm going to do a new challenge beginning November 1st. A 60 Day Challenge that'll take me to the New Year!  But more than just weight loss, this challenge will have physical goals too. Stay tuned. 

100 Day Challenge: Week Fourteen Complete

  

Day 92: Monday, October 17th

Breakfast: I was hungry this morning so I had a banana. 

Lunch: Crunch peanut butter and grape jelly sandwich on wheat

Dinner: Chick Fil-a grilled chicken sandwich and a Reese's peanut butter ghost

Exercise: I was on call early this morning so I didn't get to run before work. 

Day 93: Tuesday, October 18th

We had company come into town this week and they are staying until Sunday. I'm afraid my last week's effort is in jeopardy!

Breakfast: Skip

Lunch: BLT and potato chips

Dinner: Spaghetti and meatballs

Exercise: n/a

Day 94: Wednesday, October 19th - ONE WEEK LEFT IN THE CHALLENGE

This morning I weighed in at 186! I was so happy and motivated for this last week!

Breakfast: Banana

Lunch: leftover spaghetti and meatballs

Dinner: I had 2 quarter pound Nathan's hot dogs on buns, ravioli, a small glass of white wine, a mini-sprite and 3 Pillsbury Halloween sugar cookies.

Exercise: 20 Push ups

Day 95: Thursday, October 20th

Breakfast: skip

Lunch: A slice of meat lover's pizza, a small slice of carrot cake and Coke Zero

Dinner: I made Teriyaki Chicken w/Broccoli and an Asian salad (kit). I had a glass of white wine with dinner. 

Exercise: 30 Squats

Day 96: Friday, October 21st

Breakfast:  Skip

Lunch: Wendy's classic single with bottle of water

Dinner: Outback Steakhouse Prime Rib Sandwich and cheese fries. I had water to drink. I also had two Oreo cookies and 4 Lindt chocolates. 

Exercise: n/a

Day 97: Saturday, October 22nd

I feel like I did OK for most of the week until today. Today was a train wreck. 

Breakfast: Oatmeal

Lunch: Chick Fil-a sandwich (breaded) combo w/ medium fries and a Coke Zero. We then went to a retro arcade where I had a Coke and Nachos and Cheese...the fake cheese/sauce stuff.

Dinner: McDonald's 10 Piece Chicken Nuggets w/BBQ sauce, medium fries and a medium Coke, but I only took a few sips and them dumped it out. I did however, later have 2 Oreo cookies and then went to the movies and had popcorn and a medium Coke which I did drink all of at Black Adam...Which was amazing btw...!

Exercise: n/a

Day 98: Sunday, October 23rd

Breakfast: Oatmeal

Lunch: Skip - I wasn't really hungry. I was working this morning, but I worked yesterday too and I was eating all day. 

Dinner: After the hike mentioned below, my wife and I went to a greek restaurant. We shared stuffed grape leaves and I had the lamb Gyro with a side of potato salad. I also had a water and a Mythos beer

Exercise: Took a hike on Deerfield Loop in the evening. Actually got to see 3 deer too which was fun. We finished in the dark which was ever so slightly unnerving because it was hard to see the trail. But we know it well enough we weren't going to get lost. Just tripping hazards is all. 

100 Day Challenge: Week Thirteen Complete

 Well, Didn't make much progress last week. Basically I just held steady. I weighed in this morning at 190.6 lbs. I think I actually gained .2 since last week but I'd have to look back to be sure. Overall, I've lost weight during this 100 day challenge. Just not as much as I had hoped. But again, if you look back over the 12 other posts so far, you can see I haven't really been good about sticking to eating better, working out or anything else for that matter. Trying to diet during election season when I'm traveling, exhausted, and trying to keep my head above water was not the best time for this challenge, but oh well. 

I started today off at 190.6 (mentioned above) and I actually got up and went for a 2 mile run. It actually felt good. Not very fast, but nothing hurt and it's been two weeks probably since I ran last. I have been hiking a lot instead of running, but I just don't feel like it's a great workout for me. 

Day 85: Monday, October 10th

Breakfast: Skip

Lunch: Chicken sandwich on wheat w/mayo

Dinner:  Popeye's chicken sandwich, fries and a medium Coke

Exercise: Ran in the a.m. before work. 2 miles easy. Felt good actually. I ran the whole way. Last time I ran, I walked the last quarter mile. 

Day 86: Tuesday, October 11th

Breakfast: skip

Lunch:   McDonald's fish sandwich, fries and a medium Coke

Dinner: Ordered Chinese food. Got chicken and mixed veggies with white rice and an egg roll. I had a mini-Coke to drink.

Exercise: 1.64 mile fartlek in the a.m. before work.

Day 87: Wednesday, October 12th

Only two weeks until the end of my 100 Day Challenge! Wow, it's coming up fast. 

Breakfast: skip

Lunch: I had a crunchy peanut butter and grape jelly sandwich on wheat

Dinner: Tonight, i made butternut squash ravioli with a pumpkin butternut squash sauce. I also made veggies and bread. I had water to drink but later had a mini-Coke to drink.

Exercise: n/a

Day 88: Thursday, October 13th

Breakfast: Skip

Lunch: Chicken tenders, mac & cheese, a biscuit and a bottle of water

Dinner: Wendy's grilled chicken sandwich and a mini-Coke

Exercise: 1.64 mile tempo run - fastest time this year for this course!! I started out thinking I'd do another fartlek, but when I got to the point where I was going to slow down, I felt really good, so I went farther, then farther and I just kept pushing the whole way. It was such a great feeling! 

Day 89: Friday, October 14th

Breakfast: skip    

Lunch: PB & J on wheat with water to drink

Dinner: BBQ Ribs, baked potato, cole slaw and a beer

Exercise: Easy two miles

Day 90: Saturday, October 15th

Breakfast: PB & J w/Honey on wheat

Lunch: Cheeseburger, tots, pork rines and a beer

Dinner: I was super full from lunch and just had a Coke around dinner time. I had no appetite at all.

Exercise: Hiked 1.5 miles at Max Patch.

Day 91: Sunday, October 16th - ONLY 10 DAYS REMAINING

Breakfast: Skip

Lunch: Arby's prime rib cheesesteak w/crinkle fries and a small Coke

Dinner: Beef w/mushrooms from a Chinese restaurant

Exercise: Today was supposed to be a long run day, but I had a ton of things on my to do list and my back was hurting for some reason. I raked, mowed, did laundry, took the car for an oil change and inspection, changed out 2 old register diffusers and replaced a toilet seat. Not of it was hard labor per say but I was definitely going non-stop all day dealing with projects and my honey-do list.

In addition, this was the first week all year...possibly in several years...that I ran four times in a single week. My ego really wanted to run a long run, but I think the universe was looking out for me. It's good to ramp up mileage slowly. 

100 Day Challenge: Week Twelve Complete

Woke up today, at 191.8. Not sure what I ate yesterday that caused me to gain weight overnight but whatever. I was under 190 for a couple of days last week. I'll stick to the plan and try to run more this week which will be very tough. I can at least to weights, push ups, etc... to be active. 

Day 78: Monday, October 3rd

Breakfast: Skip

Lunch: Had a candy bar for lunch. Today was INSANE. A salted nut roll it was called. 

Dinner:  Chick Fil-A for dinner. Had the grilled chicken sandwich with mayo, medium fries and a water. 

Exercise: n/a

Day 79: Tuesday, October 4th

Breakfast:  skip

Lunch:  Candy bard and an apple for lunch. Another crazy day. 

Dinner: We went to the movies so I was bad. I had a Hard Cider, a burger and fries, popcorn & raisinets. 

Exercise: n/a

Day 80: Wednesday, October 5th

Breakfast: English muffin w/butter

Lunch: McDonald's 2 Cheeseburger meal w/medium fries and a Coke

Dinner: Salmon and rice + Spam and rice sushi thing...Musubi

Exercise: n/a

Day 81: Thursday, October 6th

Breakfast: English muffin w/butter

Lunch: Turkey sandwich on wheat bread w/mayo

Dinner: I made Spaghetti and meatballs and a Caesar salad. I had water to drink. Later, I had a mini-Coke watching She-Hulk.

Exercise: n/a

Day 82: Friday, October 7th

Breakfast: skip

Lunch: Godfather's meat lover's pizza with a bottle of water

Dinner: Cheeseburger and tater tots w/water to drink

Exercise: 10 x 20lb curls & overhead press + 10 x 5lb front & side raises

Day 83: Saturday, October 8th

Breakfast: English muffin w/butter

Lunch: 10 Wings in sweet/spicy sauce w/water to drink. Had a mini-Coke later.

Dinner:  Cheeseburger and tater tots with water to drink. 

Exercise: 20 Push Ups

Day 84: Sunday, October 9th

Breakfast: Skip

Lunch: Steak taco, lamb gyro taco and a Coke. Also had some chips and queso.

Dinner: Spam and egg musubi (1) and Spam Musubi (3) and a Coke

Exercise: 4 mile hike to see 2 waterfalls at Graveyard Fields

100 Day Challenge: Week Eleven Complete

Today, Monday, September 25th marks 30 days remaining in my 100 day challenge. I have to be honest. I want to just scrap the whole thing and start over. I mean, I have lost 6 pounds...but honestly, I had lost that really quickly. Since then, I've been having sodas...sweets here and there...and not doing a good job avoiding fast food or at least making good choices. I'd say in all honesty, I'm probably about 50/50 when it comes to making good choices at fast food places. Getting sodas and fries is where I usually fail in trying to avoid fried/greasy foods. My weight keeps yo-yoing between 189.6 and 192. 

Early on in the challenge, I did get down to 188.2 but then I went on vacation and got a little off track. But rather than get back on track, I just kept eating like I was still on vacation. Work has been crazy, but let's be honest, that's just an excuse. Going through McDonald's drive-thru rather than going into Subway just another block down is a choice. That has nothing at all to do with how crazy work is or isn't. 

I'm going to see this challenge through. I think it actually paints a pretty good picture of what we tell ourselves are the reasons we don't exercise more or do better. I am definitely (I know I've said this all before...) make a real effort to finish strong. 

Starting weight at beginning of challenge: 197.2

Starting weight going into last 30 days: 191.4.

Weight loss in 70 days: 5.8lbs

Day 71: Monday, September 26th

Breakfast: Skip

Lunch: Leftovers - chicken broccoli stir fry with white rice and a glass of water.

Dinner:  Chick Fil-A chicken deluxe sandwich and fries. I only ordered the sandwich...no fried and no drink...but opened the bag, and there were fries. Oh well. I was good at lunch so should be OK. 

Exercise: I didn't work out today. I had planned to go for a run all this week but then dinner, errands, work, etc...all happened. It's also getting dark earlier. I know. All excuses. RUN IN THE FRICKIN' DARK IF YOU HAVE TO!

Day 72: Tuesday, September 27th

This morning was great! I finally broke through 190. I was 189.8! 

Breakfast:  2 pieces of sourdough w/butter

Lunch:  Campbell's Chicken & Sausage Gumbo soup

Dinner: Salmon w/Brussel sprouts & cous-cous

Exercise: 10 x 25 lb curls & 10 x 20lb overhead presses + 10 x 5 lb front raises and then side raises

Day 73: Wednesday, September 28th

Woke up this morning and I was 189.6! Feeling optimistic again. 

Breakfast: 2 pieces of sourdough w/butter

Lunch: Hardee's grilled chicken club sandwich and a bottle of water

Dinner: Wendy's grilled chicken sandwich and a bottle of water plus when I got home I had a bowl of chili w/cheese that my wife had cooked.

Exercise: n/a

Day 74: Thursday, September 29th

I feel like I'm getting back on track! I woke up today and was 189.2! I love being under 190lbs. My stomach is much flatter and my shirts fit better. Can't wait to get below 180. 

Breakfast: skip

Lunch: Subway's foot long Great Garlic chicken sandwich on white bread. 

Dinner: I cooked and made a lemon-pepper breaded tilapia, spaetzle and a salad with feta cheese, apple slices and walnuts.

Exercise: n/a

Day 75: Friday, September 30th

Hurricane Ian hit Florida yesterday is making it's way up to here in NC. 

Breakfast: Skip

Lunch: Roast beef sandwich and a coke from the grocery store

Dinner: Outback Steak House. I had the small ribeye, loaded baked potato and seasonal mixed veggies. I also had some cheese fries and a large Outback Blonde beer

Exercise: n/a

Day 76: Saturday, October 1st

Breakfast: skip

Lunch: 10 Mcnuggets w/bbq sauce and a coke

Dinner:  Pulled pork taco and a shredded beef taco

Exercise: 10 x 20lb dumbbells for curls and overhead press. 10lb dumbbells for side and front raises. I also ran 2 miles and hiked 3.9 miles earlier in the day. 

Day 77: Sunday, October 2nd

Breakfast: skip

Lunch: Leftover chili and cheese

Dinner: Got chinese food. Had white rice, egg roll and honey chicken (breaded like sweet and sour chicken, but with honey)

Exercise: 10 x 10lb front and side raises + 20 push ups