Tag Archive: training

My 2013 fitness plan!

survivormudrun

Kristi and I at Survivor Mud Run Seattle 2011

I have to admit over the last two years I have let myself go. The stress of corporate life and my doctorate along with some undiagnosed health issues really got the best of me and I ballooned up to nearly 280 pounds. I thought I carried it well until I had to buy a 3XL shirt! I nearly died! Last year I played a lot with food. I ate raw vegan, I ate vegetarian, and I ate a new way… Paleo.  For me this just works. I dropped about 30 pounds on the HCG diet with my doctor and have kept it off with the exception of a few holiday pounds. So here is the 2013 plan. As of right now I am on day 3 of a 21 day HCG cycle. I should lose another 18-25 pounds and I am REALLY excited about that! Then my birthday, a few weeks of paleo eating and another 21 day cycle. That should put me near 200 pounds and pretty close to where I was when I was married 13 years ago.

In the mean time I am also doing the 100 push-up, 200 sit-up, and 200 squat challenges and trying to get some good long walks in on the nice days. Starting in the spring when it warms up I’ll start my daily runs back up and I’m going to shoot for 250 burpees by the end of the summer. I’m also going to start doing some off-road running races, several mud runs and maybe an off-road sprint triathlon. I know it sounds like a lot of training, but it’s really not. I’m trying to keep it under 30 minutes a day and am only at about 15 minutes right now. as the weight comes down I’ll also pull out my pull up bar and kick off the 100 pull-up challenge plan.

I know that sounds like a lot of exercise, but the core of my health changes are really focused on quality paleo eating. In essence it’s the “cave man” diet. Ask yourself would a cave man eat this? and if the answer is no… skip it. I eat all the fresh vegetables, fruit, and organic grass fed meat I want. No counting calories no real rules to follow other than avoid grains and dairy. At first this sounds very restrictive, but I can assure you I enjoy eating this way better than the crap I used to eat. Tonight we had lemon garlic roasted chicken, raw carrots, fresh strawberries, and a spinach salad. For me there is a LOT to get excited about there! I’ll be writing more about paleo eating in the coming weeks and sharing some recipes. If you want one to get you started try out these awesome gluten free, high protein paleo pancakes! 

I’m only a few days into this, but I feel great and I will keep everyone posted on my progress.

Spoiler alert… I’m considering a late fall marathon. :)

What are your fitness goals for 2013?

My current training plan… A long overdue update.

 

One of the difficult things about writing a blog about running every day is getting the time to write consistently. I promise I’m working on that!

A lot has happened since my last update so I’ll share just a bit.  So far I have run a minimum of one mile every day since the 9th of April 2011. My current total mileage is 178.28 miles! Not bad for 3 1/2 months! In that time I have lost about 20 pounds, but more importantly my body shape has been changing a lot. When I started I was in size 48 pants and 2 days ago I was able to get into a pair of 38’s something that has not happened in a LONG time! Just a healthy reminder that it is not ALL about weight loss, but more importantly how you look and feel and I look MUCH healthier and feel GREAT!  I ran in my second obstacle race last weekend: The Warrior Dash (Race Report to follow) and am now weight lifting as part of my training plan.

A lot of people have ask my why I keep my mileage so low… my first response is usually something like: “How many miles did YOU run this week?” or Most people do not consider 10-15 miles per week to be low mileage. The truth is for someone who has only been running for a bit over 3 months a 15+ mile week is a BIG week and at this stage of my running career we are putting in base miles. Basically I am building up the joints and muscles for harder training to come by taking it slow and easy right now. I have managed to stay healthy and injury free up to this point because I am VERY careful and listen to my body and what it is telling me. MY body takes this level of mileage fairly easily at this point, but I am staying here because I have added some weight training to my plan to help me in my obstacle racing, to build strength, and stay injury free.

Here is my current plan:

My heavy days: 2-3x per week (By feel if I am too sore or tired I skip one weight session)

My light days: 2-3x per week (Again by feel skipping a session if I am too sore or tired)

My heavy workout is obviously focused on developing whole body strength and power, while the light day is much more focused on core strength and cardio. The light day was also added because I noticed that a lot of the “easy” obstacles were really feats that required good cardio while working the entire body while taxed by running. Both workouts are short and designed to work the maximum volume of muscles in the minimum amount of time. I’d love to hear feedback from other runners and obstacle racers to learn what you are doing. My goal is to build strength and learn the basic lifts to get started in CrossFit. I am starting an 8 week cycle of this routine, at the end of this cycle I will meet up with my trainer again and adjust the exercises based on my the gains I have made and current needs. My big goal is to do a marathon this Fall, followed by Tough Mudder Seattle next year, and if I’m up for it a 50 mile race. :) For more frequent updates make sure to like Running For 365 Days on Facebook!

 

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Obstacle Racing ROCKS!

Survivor Mud Run with my Wife Kristi and we had a blast… So much that I think I found a new hobby! (click here for the Survivor Mud Run Seattle Race Report) I am REALLY excited about obstacle racing first because it is a HUGE challenge both physically and mentally, and second because it tests every aspect of your fitness. If you have never seen an obsticle race or mud run before this video will give you a little taste of what the Warrior Dash is all about:

If that doesn’t get you excited to work out and have a blast with a few good friends I don’t know what will! I’m also planning on doing them all in my Vibram Five Fingers, because after last weeks mud run I really feel like they offer a HUGE advantage in traction, ground feel, climbing ability, and weight when wet. Anyways, I am REALLY pumped up and excited about the upcoming race and am adding in some additional elements to my routine now including some body weight exercises, kettlebell swings, plyometrics, and weightlifting to help me drop more weight quicker and get over those BIG obstacles a bit quicker! Have you ever done a mud run or obstacle race? What was your experience like and how did you train?

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Day 10 – Recovery run and a Smoothie Recipe!

Today was a short run only 1.33 miles… but I got to run with Sophia today and we had a LOT of fun. at about 1 mile Sophia stopped in a big field and picked a big bouquet of wild flowers for Krisy. I am really happy with how excited Sophia is to run with me most days. I hope that it will turn into a life long love of exercise (Or college scholarship!). The time we spend together is priceless and I am sure I will look back on it fondly when she is a teenager and too cool for me. :)

My left leg was a bit tight today, so we took it really easy from and speed and distance perspective. Nutritionally, I had a GREAT day. I had one of Krisy’s Banana Smoothies for breakfast:

Krisy’s Banana Smoothie Recipe

Lunch was leftover stir fry I made Saturday night followed by a fresh Juice made with apple, pineapple, carrot, celery, and cucumber with a handful of peanuts and Macadamia nuts. Dinner was a Morningstar Prime Griller and some leftover mac n’ cheese. Finally for desert I had a small glass of fat-free milk and a Kashi oatmeal raisin flax cookie. Over all a GREAT eating day! I feel fantastic 10 days into this, but I need to make sure I take it easy and not to push to hard. A simple injury could kill the dream of running every day for a year.

Anyways, here are the details of todays run:

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