Look at the fat guy go...or, what happens when a fat guy starts running and biking...

I am moving my blog to www.aaronlewing.com

2012-02-02T22:43:00.001-05:00

Hi, I am moving this blog to http://www.aaronlewing.com. Please follow me there if you like. I won't be updating this blog any longer and I will eventually delete it.

8 weeks until the Half Marathon

2012-01-23T09:51:00.000-05:00

I am eight weeks away from my first Half Marathon. I am feeling excited and a little nervous too. I was injured before I got this close to the Woodrow Wilson Bridge Half last year, so this is a new experience for me. I have trained smarter this time, and my calf does get very sore -- but no pain like the rupture, so I press on.

I don't know if my experience is like most new runners, but I will admit I become bored when running -- sometimes. Running on a treadmill is the most boring experience. I have been listening to audiobooks to keep me distracted from the boredom, and I find myself switching between interesting books and a lot of Foo Fighters music to make it through the hour I spend on the treadmill.

Upside: I have listened to Game Change and the Steve Jobs biography (both are excellent). Downside: I am getting the mechanical assist from the treadmill's consistent pace (kinda worried about that).

This morning I got 4 miles in before breakfast. I have to admit I just feel better throughout the day when I get in a morning run. I have been trying to run outdoors as much as I can, but running in the 20's is not as fun as it sounds. I think I am pretty much okay until the temperature drops below freezing (a mental thing). So, I am focused on getting a good 7+ hours of sleep without the iPhone beeping, ringing, and chiming at night. I'll be hitting the gym for strength training this evening -- Monday is leg day with my trainer Brandon. Bleh.

Am I a bad blogger? Yes, I am.

2011-11-28T21:24:00.001-05:00

U mad?

Well, I'll need some montage music to catch up, but here goes the super-short version...

I'm still fat. I'm back to my running routine, which is nice. I'm back to doing insanely difficult plyometrics, etc in my training session, so that is nice too. I'm riding my bike, which is a lot of fun, but it makes my running seem so slow and boring. Just being real...

How is that for a concise update?

Things that are good:

1. LSU is 12-0 and will be playing in the SEC Championship this weekend. I am not going to talk about how awesome it will be when LSU plays in the BCS National Championship...not gonna do it...yet...

2. My strength is pretty awesome. I can do the intense strength training I like. I am looking forward to a strong finish (yes, I went there) to 2011...then it is officially time to train for the half marathon.

3. My family is going to be visiting us for Christmas. It has been a while since my aunt and cousin have been here to visit with my mom, so this is going to be fun. My cousin built my bike for me, and we are going to hit some riding trails while he is here. Exciting!

Today's workout:

Today I hit the gym for a good leg day workout. Heavy leg presses, one legged leg extensions, one legged leg curls...crazy interval training on the elliptical, and yes, treadmill time. My hamstrings feel like they are carved out of stone, but less flexible...YIKES...

Hamstring stretches before bed, anyone?

...and I ran...

2011-10-15T08:56:00.001-04:00

Good morning. I am blogging from the Marriott Hotel in Knoxville, TN...it is LSU game day and I am here to see my beloved Tigers smash the collective faces of the Vols...

I haven't been a good blogger. I've been at my recovery routine and I am actually back on the running program now that my calf is all healed up. A few highlights:

1. Mountain Bike - in one word or less, AWESOME (I guess the less would be a big smile-y face). Biking has been an exciting new way to get great cardio and the leg workout has been substantial. I recently biked 10 miles to train with Brandon, did a leg workout, then biked 10 miles home. That was not exactly "easy", but I didn't have to be removed from the road with a shovel either.

2. Massages - very good for recovery after training, and it is a little workout in its own way I guess. I have a good masseuse who has interesting things to say while I lay there and try not to fall asleep. I am a believer in deep tissue massages.

3. Flexibility - after going through the physical therapy for my calf injury, I have a demonstrable increase in my flexibility -- very noticeable in my hamstrings. The result is deeper squats, more stretching and development of my legs muscles...so I am stronger, and I ache more after a strenuous workout (which is every workout).

So, I am here in Knoxville, my first time to actually stop here. Usually, this is a city I only pass through on the way to or from Louisiana. I have to say, it is a very nice and clean city. I got up this morning and went for a run down to Neyland Stadium and back. I didn't familiarize myself with the running route elevation, I probably should have...

I mapped out a route, and took off expecting to see a lot of UT an LSU fans tailgating already at 7:30 AM, but there weren't that many...actually, of all the tailgaters, I only saw one UT one, the rest were LSU fans loading up smokers and pounding bourbon...I love my people...

The route I ran took me past the largest Methodist church I have ever seen. I guess the huge churches I have come across are either Catholic or Baptist...so, plus one for the moderate Protestant folks...

(For the record, I have run past more churches than I have been in during the last year, and I'd like to keep it that way. No offense to my church attending peeps, much love, but I'm all good seeing them from the outside rather than the inside.)

So, I get down to the stadium and then realize I have to run up this monster hill along Main Street. My legs were wrecked. It was as brutal as any hill has ever been for me. I actually noticed these steep avenue jetting up to the downtown area from the Tennessee River and thought, "I'm glad I didn't run down there." So much for that thought...

The air was a cool 50 degrees Fahrenheit. Beautiful day. My longest run yet since injured my calf. My running goal is to do a Thanksgiving Day Turkey Trot with Molly. Absolutely doable. I am back in a running routine. I am very happy about that, Geaux Tigers!

Quick update...GEAUX TIGERS!

2011-09-22T19:32:00.002-04:00

Hey everyone, quick update. Biking is awesome. Running? Some, gradually increasing it, feeling great. Targeting a full running regimen by the middle of October. Training with Brandon Jones is still intense.

Life is good. Going to the LSU game in Morgantown, WV this weekend. My best friend growing up/LSU roommate/awesome guy all around, aka Louis is coming in to town for the moderate trek to WV to see the game.

We are doing what obnoxious LSU fans do...we are taking a massive 9x4 sign to hoist up during the ESPN GameDay program. Enjoy the sneak peek...

You probably have to be a LSU fan to get some of the inside jokes. You definitely have to know Latin to get them all. Louis is a brilliant guy, he nailed this one.

Another step forward, a temporary set back...

2011-09-14T19:25:00.003-04:00

Today I was scheduled to hit the gym and do a good leg workout on my own. This was carefully planned to be enough days after training with Brandon, and enough days before training with Brandon again. Scheduling is important, because I need to have enough days to recover from the intense strength training we do.

I'll remove the suspense and say that I did not re-injure myself doing leg workouts...in fact, I was very happy with my strength and stamina. Today I did leg extensions to failure (this was actually multiple failures because my last set was a drop set and I kept failing my way down to no weight). Next, I did some leg presses. This was one of my exercises where I had the most strength prior to my running regimen. Today I got a glimpse of where I used to be when I was working through the sets that are progressively more challenging week to week.

It wouldn't be a leg day without some good hamstring work. My gym has three different ways to work your hamstring with weights, and I chose the one that most resembles what I imagine torture devices looked like in the Dark Ages. This one probably isn't as torturous, but it has to be close.

So, you've read all of this and I haven't told you about my temporary set back...

Well, I did the leg workout and decided to hop on the treadmill and see if I could get some miles in. About 10 minutes in, the left calf started to feel a little funky, almost cramp-y.

Uh oh. ABORT.

My physical therapist told me to "be careful" these next few weeks, specifically, she told me, "if at any point while you are walking or running and you feel something that isn't soreness -- STOP immediately and rest." So, that is exactly what I did. I bravely ran away...from the treadmill...

I am sitting on my couch now, and my leg feels fine. Whatever "it" was in my calf wasn't too bad I guess. I am going to take all the good that I achieved today and assume that my calf was a little weak from the intensity. Perhaps I am a little paranoid about re-injuring my calf? Live to blog another day...

Great Falls...this isn't a crash report...

2011-09-13T20:14:00.002-04:00

Hi everyone, I wanted to pick up where I left off yesterday and tell you a little bit about my mountain biking. I am lucky to live in an area where there are a lot of good paths for running and biking. I have spent some "quality time" on the C&O Canal trails since the weekend.

Molly and I checked out a section of this extensive trail near our home on Sunday. We heard and saw a lot of nature. We smelled a lot of nature too. Not always pleasant...I'm thinking of a massive pile of horse poop we had to dodge on our bikes...NICE. We rode about 8 miles on Sunday. Good times for us. She hung in there on her single speed BMX bike.

Today, I loaded my bike onto my car and got the work day out of the way so I could stop at the Great Falls section of the C&O Canal. This was a lot of fun. The views of the rapids were pretty cool, I saw some kayakers (is that a word?)...I am not sure...I saw dude in kayaks...that is better.

So, check out what I got to see today:

I love riding my bike! This is fun cardio, and I get to feel snobby since I am out in nature...let that one sink in...

The ride was not too tough, as you can see, the path is pretty flat and maintained by the Park Service (that is the canal on the right side). Oh, and here is another gratuitous photo of my bike.

This was a good day. Legs are sore. I somehow managed to drop one of my water bottles and it broke...so, I guess this is an obituary for my water bottle too...

So long water bottle. You made it through almost 200 miles of my running and 30 miles of mountain biking. A tear quietly rolls down my cheek...and scene...

Hello again...he is back from the abyss...

2011-09-12T20:58:00.000-04:00

I am very happy to say that I am blogging tonight as a recently rehabbed runner! My calf injury is all better. I had to do a lot of physical therapy, and I had a great therapist! Therapy was very difficult. I guess that means it was good therapy.

So, what is new? A lot.

I had to defer my Woodrow Wilson Bridge Half Marathon until 2012. There wasn't much choice for me, but I admit it still was a big disappointment. I couldn't train, and it is on October 2nd. Just not possible this Fall, but I will run it next year.

I didn't know what to expect with the rehab, but I am the kind of guy who needs a goal to work towards. My first goal was to do calf raises again. Then my goal was to weighted leg exercises again. Next came the goal to do body weight squats. One by one I got there, but it took a lot of patience and a lot of work.

I am there. I am back to my training regimen with super-trainer Brandon Jones. We worked what we could while I did rehab. This was pretty much upper body strength training. I couldn't walk (certainly couldn't run), but I could do the stationary bike and recumbent bike at the gym. This was good for my cardio and it got me wanting a bike.

My cousin, Emil, is a bike guy. When I say he is a bike guy, I mean he is a guy who knows everything about bikes. He has owned, built, raced on all types of bikes. I was thinking I couldn't ride a bike yet...I had images of my Fred Flintstone-esque frame collapsing a dainty bicycle like an accordion. Emil assured me even I could have a bike and he volunteered to build me a badass bike. Here it is:

I love it. Emil is at Cycle Progression in Austin, Texas. Check them out if you are in the area. Emil built it and shipped it to a local bike shop for me. I just got it last week and I have spent a lot of time riding it. More on that later.

So, part of my therapy also included an evaluation of the other things that make me a jacked up runner. Unfortunately, this meant that I needed to change running shoes. I didn't realize that what was working for me initially wasn't working for me now. The good news? I found out that there was a model of New Balance shoes that fit great and provided me the support I need for the Fred Flintstone feet I pound away while running. You know a pair of shoes is ugly when the shoe salesman says, "just don't look down, focus on how these feel." Here they are, the ugly New Balance 1123. Ugly. Awesome.

As of last week, I was cleared to start running again. This is a conditional clearance to run...two minutes at a time...increment by another two minutes after a few runs. At this rate, I should be good to run without any issues by the middle of October. I am feeling good with the walk-run-walk method for now. I am running more and more, no calf trouble. I do have a little ankle hitch on my right side, but nothing bad. I am working through it.

My next running goal is to get back to running 5Ks. The idea is to run my next 5K at Thanksgiving. I'll start half marathon training the day after Christmas for my next running goal...run the SunTrust Rock ‘n’ Roll USA Marathon & CareFirst Rock ‘n’ Roll USA Half Marathon in Washington, DC on March 17, 2012.

I have some progressive goals. Not sure what to set as a goal for the mountain biking. Gotta figure that out.

Where am I now?

2011-08-08T07:42:00.000-04:00

Well, long time since a post. Let me catch you up...

1. No surgery after all. I met with my ortho surgeon, and after re-examining my calf, he felt my muscle was healing well already. The gastrocnemius was 1.5 cm off the soles muscle, but it is attaching well, so he recommended 4-6 weeks of physical therapy and then we will re-evaluate what to do.

He literally said, "you can listen to me and not run until the middle of October and be well, or you can be dumb and try running again on it now and make it worse."

MESSAGE RECEIVED. I am not going to be dumb. So far, I am two weeks into physical therapy, and it has been very challenging, but I can see progress already.

2. Physical therapy is hard if you do it right. My therapist told me on the first day, "you get out what you put into this." Little bit of life wisdom there...I am working as hard as I can without being dumb. So far, the stretches, exercises, ultrasound therapy, and electro therapy is doing wonders for my leg. I am cleared to walk about a mile at a time, and this morning Muffy and I did just that.

3. Walk before run. I have to say, I feel great after walking a mile this morning. I haven't done that for a while. I saw a neighbor out who used to see me running by several days per week. I wonder if he wondered where I have been or maybe why am I walking instead of running?

4. Training in general is harder with a leg injury. I am learning how to work around my injury. Doing things like bench presses are harder if you can't plant your leg, etc. Started out doing very light weigh with my leg(s) raised...tough for balancing the weight. So, there was actually a neat stabilization benefit there...now I am working with 65% of my normal weight with normal use of my legs during training. Not overdoing it. Learning patience.

5. I have been spending quality time on the bike at the gym. I like the bike. It is filling the void of running.

6. I had to defer my half marathon registration to 2012 since the race is during my recovery period. I am disappointed, but there really isn't anything that I can do about it now. I physically can't do it. I am planning on a half marathon in March 2012 which will give me a training goal to work on starting in October when I can start running again.

I am feeling like myself again. I like it.

Orthopedic surgery consultation on Wednesday...

2011-07-18T10:21:00.000-04:00

My leg is still hurting when I try to bike. This stinks. I have an orthopedic surgery consultation this week. Not sure what to expect.

MRI today...

2011-07-05T11:03:00.000-04:00

Hoping for a prognosis that gets me back running as soon as possible. If not running, I hope to be able to get on the bike. Something. Give me something.

I AM DESPERATE HERE!!!!!

Ok, got that out of my system.

Calf rupture...

2011-06-28T17:57:00.000-04:00

Ugh. Went to the doctor. She didn't like the swelling. I had an ultrasound to make sure I don't have a blood clot. No problem. I don't have a clot. This is good. Problem is, the ultrasound confirmed the doctor's prognosis that I have a rupture.

Next step is a MRI. Maybe surgery? Hard to imagine that, but one thing is obvious...I am not going to be running for a while. Too soon to say how long this may last, but I am worried that my goal of running a half marathon in October is in jeopardy.

So, this is what I know right now.

I am halfway through an Abita Turbodog...I know that too...

Going to the doctor...may try a witch too...

2011-06-28T10:23:00.000-04:00

I have a doctor's appointment today. My left leg is swelling when I do any exercise, it throbs and aches. I am bummed out.

Yesterday I trained with Brandon. I arrived early as usual and planned to try walking and hopefully running. I couldn't walk on the left calf comfortably, and when I tried to run, I couldn't even make it half a mile. I surrendered and rode the bike for 8 miles. At least it was something.

Our training session was good. A full body workout. Did some squats, bench press, bent over rows, hamstring curls, stairs, leg extensions, side raises, abs. Anything that engages my legs makes my left leg swell. Not fun.

So, today I am seeing my doctor. Not sure what, if anything, can be done. I'll update the blog after my appointment.

Another 5K done...another day struggling with the calf...

2011-06-25T11:48:00.001-04:00

I fear my updates are becoming too repetitive...but, it is what it is...

Did a 5K this morning with my buddy Dan. It was his first, he did great! I got there early, hit the port-o-john, walked around a lot, stretched my calf...did everything I could do to warm it up. It became very tight and sore in the first mile.

Dan and I alternated running and walking once my calf trouble started up. I was hoping it would loosen up and relax, I even stopped three times to stretch it...but no luck. It jut got tighter and crampy-er...

FRUSTRATING.

I never felt winded. In fact, my average heart rate for the 5K was only 70 bpm! I was very relaxed. I just couldn't push myself any harder with the calf muscle cramping up.

VERY FRUSTRATING.

Being tired is ok with me, I understand it. The physical limitations of the calf injury is not like being tired at all. It is a wall. You cannot make it better, you just have to deal with it. I've been focusing on my hydration and nutrition, hoping this would help the muscle heal. Maybe it has helped a little.

Big positive out of all of this is I ran a 5K with my friend. He was doing fine, and the last half-mile he turned it on and finished strong. Very impressive! I attempted to sprint at 2.5 miles...it wasn't possible. I limped my way further until I could see the finish and managed to muster a decent run to finish the race.

I stretched after the race again. The stretching helps until I start walking again, and then it is back to cramping. I think I'll focus on the bike more this week and see if I can rest it enough for the 5K next weekend with Molly.

Stretching helps...so does Advil...

2011-06-22T22:13:00.000-04:00

Well, I am stretching a lot now. Stretch the calf when I wake up. Stretch the calf at work. Stretch the calf before running. Stretch the calf after running. S-T-R-E-T-C-H

It is helping. I am taking Advil twice per day and I sleep with my calf elevated...not easy...I'm kind of a hang my leg off the bed kind a sleeper... I heard Einstein did that too.

Ok, I made hat Einstein fact up. He probably didn't have a calf strain...

I ran yesterday and today. Not a LONG run, just enough to count and keep me moving. Did chest, back, and abs today with Brandon. I will probably be crazy sore tomorrow.

I'm worried about the 5K on Saturday. I hope I can do it pain free.

Punishment...and Freedom...

2011-06-20T17:23:00.001-04:00

Today I trained with Brandon after a week off. He was out of town, and I was on strict orders not to do any strength training...so, what would today be like after a week of rest?

Uh...today sucked...in a good way... We did all leg exercises today which meant:

Smith Machine Squats
Leg Presses
Regular Squats
Walking Lunges
Sitting Squats
Hamstring Curls
Calf Raises (yes, I did try these...ouch...so they became Calf Stretches)
More hamstring stretches
Weighted Crunches

Before we did all that, I was on the bike. Got almost 8 miles in as a warm up, so my legs went to a jelly state pretty quick...right around the Walking Lunges. Good times.

After my flirtation with disaster yesterday (I am referring to my 3 pieces of chocolate cake), I decided to sign up for Weight Watchers Online and track my eating against the new Points system they have. I think this will help. I can track what I eat, and if I choose to indulge in something, I can see exactly how devastating it can be to my healthy eating plan.

For example, 3 pieces of chocolate cake is 43 points!!!! Holy Shit.

I am not doing that anymore. Considering you get like 49 points per week to use here and there as "extras" I theoretically spent mine on 3 pieces of cake on a Sunday afternoon. Reality check sucka...

Anyway, this is a good way to track my eating and not lose my mind. Yes, I am exercising like crazy, but I don't want to exercise a lot, eat too much and stay at my size/weight. Exercising earns more points you can choose to consume, but why would you? I dunno. I like seeing how my exercise measures up to food/points I am eating, so that is cool.

It isn't magic, it is math, right?

Father's Day: homemade chocolate cake day...

2011-06-19T20:33:00.001-04:00

Well, Happy Father's Day to you dad's who deserve it. I think I do. I made the cut. My reward? A delicious homemade chocolate cake with homemade chocolate icing. Tasty. Dangerous.

I'm gonna go out on the shortest limb of the truth tree and admit to you that I ate 3 pieces of chocolate cake. I did it. It was delicious. I felt guilty within 2 hours of doing it.

So, feeling guilty about my indulgence in chocolate goodness, I decided to get out and put some more miles on my running shoes. My calf started to hurt again, so my run turned into more of a walk, but I am ok with that...I did what I needed to do...the calf actually loosened up a bit with the walking, so that was nice to see.

Back to the chocolate cake...

It was deposited into the trash can. We enjoyed it. We probably enjoyed it too much. We made it a sacrifice to the health gods and it felt good to be in control of that... Actually, I had little to say about it...Muffy chunked it while I was out running with Molly, but we totally agree with the decision.

I had a great Father's Day. My Girlies and wife made me feel like the best dad ever. I appreciate them doing that, it makes me feel good. I love them so much, and while chocolate cake tastes great now, being with them for as long as possible feels better.

*****************************************************************************
Gonna get serious for a bit, feel free to skip the next section of today's post
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I can count on one hand (not using all my fingers) how many times I saw my dad as a kid. He did what he could do, at least that is what I choose to believe. I never felt anger toward him, but I also never felt love for him either. Not saying he was a bad guy at all. I just never knew him. I wasn't a part of his life. He died a few years ago, we had not spoken since I was nine years old.

I often think about him on days like today. I wonder what he liked about Father's Day. I wish things had been different. I can blame him (I guess) for not reaching out to me when I was a kid, but he died when I was a man. I never tried to find him, so I guess we both share the blame for not establishing a Father-Son bond. I regret that deeply.

My feelings of fatherly love are for my grandfather, Ray. He loved me. I know that because at least twice I know he risked his life for me. The first time was the night he and my grandmother gave me a go cart to ride. I was eight years old. I quickly learned how to use the accelerator, the brake was harder to learn. I have this vivid image of him standing maybe 30 yards in front of me waving his arms and yelling "Stop Buddy! Stop!" I didn't run him over that night, but it was close.

The second time my grandfather risked his life for me was on a Boy Scout camp out. It was literally freezing and he had taken me and a few scouts out to earn our Polar Bear award. He was afraid we'd freeze to death, so he built the largest and hottest fire I have ever seen (or felt). I remember sweating in the freezing air. He could have died from heat exhaustion on that cold night.

He died a little over a year ago. I was lucky enough to see him about a week before he passed away. He was in a hospital bed, lying quietly. I just sat there, held his hand and kissed his head until he fell asleep. He was a sweet man, and I miss him.

The calf that heals...kinda...

2011-06-18T12:00:00.000-04:00

Hi everyone, today I just ran 4 miles on 2 working calves. This is a sign of progress. I have been dealing with a calf injury for about two weeks now. It was really bad, I rested a little. It wasn't so bad, I trained to hard. It got bad again, I rested longer.

Relationship status with my left calf: "it's complicated."

I had some runs earlier this week. I had a good one, and I had a bad one. Meh.

Anyway, I am feeling good today. I didn't have any pain, was able to log 4 miles which felt really good. I am doing more running on a treadmill now since it appears road running is too much too soon for my calf injury right now. Depending on the elevation and my pace, the road can be no big deal or an absolute killer. The treadmill allows me a consistent pace and I can set the elevation that works for me right now.

I still hate the treadmill. I just want you all to know that...

So, I am taking a good day for what it is. I am not going to over do it. Let me state this more accurately: I am trying not to over do it.

I am running a 5K with my buddy Dan next Saturday. It will be his first race. I want to feel 100% for the race. Gotta keep my wits and not over do it this week.

Recovery Run...

2011-06-12T12:58:00.002-04:00

I had a great 5.5 mile recovery run at the gym. I ran at the gym to avoid the heat, and since I was going to crank some miles, I thought I'd be a little cautious. The result? Everything went great, and as expected, my gym pace is a little faster than my "real pace." I felt good, took a little Hammer gel mixed with water after every few miles. The replenishment definitely kept me moving without fatigue.

After getting my miles in (took just over one hour), I hopped on a bike and cooled down. Riding a bike is maddening in some ways...I run for an hour and get 5.5 miles, then I ride the bike for 20 minutes and get 5 miles in. If only I could run THAT fast! I like the bike, it is something I like adding into my half marathon training.

Forgot to say I did a leg workout on Friday with Brandon. It was awesome...especially since I ate a dozen raw oysters 20 minutes before we started...uh, don't do that...

One last thing...

The College Baseball World Series without LSU playing sucks.

I'm back baby!

2011-06-08T17:54:00.000-04:00

I took a few days of rest to get my pulled calf muscle back in a functional state. It was torture...the calf hurt which was painful, but not running really bums me out. All that is in the past now...

After my Saturday run, I rested and did some other workouts that were not going to attack the pulled muscle. On Monday, I trained with Brandon. I rode a bike at the gym for 6 miles, no problem with the calf on the bike. Riding 6 miles is not like running 6 miles. It is too easy...

Monday's workout:

5 sets hammer machine flat bench press
5 sets Smith machine flat bench press
5 sets dumb bell chest flys
3 sets superset: decline bench press, machine chest flys
3 sets French shoulder press
3 sets weighted abs crunches

I didn't run any on Tuesday. I did walk 1 mile, nice and easy. Nothing strenuous. It wasn't easy, but it wasn't terrible either.

Today I trained with Brandon again. I decided to hop on the treadmill for a little test run. I ran comfortably for 5 minutes at a 12:00 min/mile pace. It felt great. No pain, nothing bad at all. I didn't over do it, I just wanted a little warm up.

Today's workout:

3 sets close grip lat pulldowns
3 sets alternating arm low rows
3 sets superset: behind the head lat pulldowns, narrow grip, front forward lat pull downs, wide grip slow and hold lat pull downs
3 sets superset: bicep preacher curl, under-hand t-bar rows
3 sets superset: long rope grip low rows, high collarbone rows
3 sets superset: abs, abs, abs, abs

I am feeling great. I am feeling relieved. Running for just 5 minutes, I felt like myself again. I like it. I'll probably go walk a mile or two tonight while Molly runs.

Tomorrow: I run again!

Calf injury! Sucks... by dattubadude at Garmin Connect - Details

2011-06-04T15:09:00.000-04:00

Well, the discomfort in my calf from Thursday turned into full-fledged pain this morning...not even a mile in...tried to keep moving, walking and running didn't loosen it up...

Calf injury! Sucks... by dattubadude at Garmin Connect - Details

Now I am resting it again. Need this to get better!

Doing it when you aren't feeling it...

2011-06-02T19:53:00.000-04:00

Hey everyone, I did something I don't like to do tonight...I worked out not feeling well and it was not great...

I needed to do it, I am glad I did it. I just wish I felt better. It wasn't all bad. I got 3 miles in on my feet and 6.5 miles in on the bike. Add to that the workout with Brandon:

6 sets flat bench press
3 sets lat pull downs
3 sets straight arm press downs
3 sets of chest flys
3 sets of decline bench press
3 sets of low rows
3 sets of shoulder raises

Mark this one as doing it because you need to, not because you want to. I felt nauseous, took a little break and finished the workout. Not my greatest day ever, but it will get better.

It. Will. Get. Better.

2 freaking hot and humid miles! by dattubadude at Garmin Connect - Details

2011-06-01T07:56:00.000-04:00

Went out too late this AM...hot and humid running...

2 freaking hot and humid miles! by dattubadude at Garmin Connect - Details

100 miles in May is done

2011-05-30T14:43:00.001-04:00

Hi everyone, Happy Memorial Day!

I got up this morning and made my 3rd trip to Lowes in 2 days. Now that we have one 3 miles away, it is so much easier to get stuff done. After Muffy and I put down some grass seed in a few troublesome dead spots in our lawn, we got some weeding done too. We are like the green Lewing family now. We even have a vegetable garden, I feel so Earth-y.

Anyway, we were out running errands in the near-90's and I was dreading a run in this heat. We realized we could swing by the gym while we were out, and I could go get a couple of miles done at a really fast pace...hardly any impact to the errand running! BONUS: I wouldn't have to dodge heatstroke either.

I did 2 miles in 20:09 (an artificially fast machine aided pace -- but still)...that means as of May 30th, I am at 100.17 miles. I got the #100MilesInMay done, and I'll have a few more miles to add to it tomorrow. I had a good time working towards this goal. It was hard to imagine me running so many miles, but I am becoming comfortable with a lot of new activity goals as I prepare for the October Half Marathon.

3 miles on Sunday...almost to 100 in May

2011-05-29T10:20:00.004-04:00

Good morning, I went out for a run this morning. Started out great, I was running the 1st mile at a 12:40-ish pace (great for me right now) and somewhere around 0.7 miles in, the heart rate monitor unhooked again. This happened yesterday and it is annoying, make that especially annoying today...

I had a good clip going, so I pulled it out from underneath my shirt as easy as a girl's bra on prom night. BADA BING! Seriously though...it must have looked pretty awesome to see me running and Harry Houdini-ing this thing...

Stopped at home, got the monitor worked out and took off again. Couldn't get back to my nice clip, but I did 3 miles. I will admit to feeling fatigued from all the running this week. I decided to cut the run short. I decided I'd rather do fewer miles with less walking rather than more miles with more walking. I am not sure this is sound training strategy, but it is what I decided to do today. (If you know what the correct answer is, please let me know.)

I am at 98.17 miles towards my #100MilesInMay. Yes, I know I could suck it up and go get 1.83 more miles right now and finish it off on May 29th, but I am playing this cool. Big Hollywood-style Finish...does the less-fat-than-before fat dude knock it out with time to spare or does he waddle his way to victory on the last day...STAY TUNED...

Went out for a run, had problem with the heart monitor again by dattubadude at Garmin Connect - Details

Finished the run with the heart rate monitor staying on! by dattubadude at Garmin Connect - Details

I hope if you are reading this you are enjoying yourself. I also hope you don't have as much weight to lose as I do. This is tough, man. Put down that DELICIOUSLY TASTY BUT BAD FOR YOU FOOD and go move your body!

UPDATE: I can't imagine I am saying this, but I think I actually prefer to run without headphones (music, podcasts, etc). I think I perform better without them...is this possible? Does it make sense to anyone else?

St. John's Fun Run and 5K

2011-05-28T11:19:00.002-04:00

Here is my take on today's St. John's Fun Run and 5K. It was not easy for any of us. The course was tougher than I expected, but we made it. Had a few issues with the Garmin heart rate monitor, but I am happy with the run --even though the pace is much slower than I'd normally expect or like it to be.

St. John's Fun Run and 5K by dattubadude at Garmin Connect - Details

Pre-race:

We got up and ready with no problems. The kids slept well, we all had our gear ready to go. No calamity this morning...good start to the day. I take that back...our coffee maker (Keurig) died. We are not too terribly broken up about it. We can't get Community Coffee in K-cups anyway and that is our preferred coffee. If you haven't tried it, do yourself a favor and order some. Louisiana's gift to the coffee community (pardon the pun). So, we will get a real coffee pot and drink the coffee we like.

Back to the Race Report...

The Fun Run Race:

We arrived and were ready to go with no issues. The one surprise was how wet and long the grass was for the 1 mile Fun Run. Our little Abby was going to run in grass that came up to her knees! I haven't run a race in grass so long. IT REALLY WAS TOUGH. The long, wet grass seemed to hold our feet closer to the ground and it made every stride feel like you are running in water. That may be slightly over-stated...but for real, it sucked.

Molly took off and left us (as expected)...even though her running coach told her, "this is a fun run, treat it like a warm up." Uh huh, sure. She is my kid. Which means, she has two speeds ON and OFF. For better or worse we do it or we don't...she did it. Abby started out running with Muffy, then she decided she wanted to run with me. Then she decided she wanted to run with me while we held hands. Cute, but tough. Probably was a good idea though, I could keep her moving and the poor little kid was getting drained by the step. Me too for that matter.

We were moving along at a moderate pace, but challenging for Abby. I believe we were at a sub-15 minute mile then all of a sudden, we hear the race announcer say, "the 5K is about to begin!" Crap. Muffy offered to take Abby so I could bail out and make it to the 5K on time, but I decided to stay with Abby. She wanted to run with me so badly, I felt like I owed it to her.

We finish up our 1 miler, and I am trying to take that number off so I can join the 5K race and then...

The 5K Race:

I see that the 5K is well underway. The last of the pack must be at a quarter mile in already! I panicked for a brief moment. I was more tired than I expected to be from this 1 mile race and I actually thought about bailing on the 5K. I quickly evicted that thought from my mind and took off running. I was going to do it and make my best effort to catch the pack. Molly and her friend Melissa must have seen me trying to catch up, because they doubled back a bit and we ran together. More long, wet grass. Less wet by now (thanks sunshine) but still long. I was feeling tired and my footing was slippery. I found myself running scared. I didn't want to slip and sprain my ankle, but I wanted to compete. I did my best to suck it up and just do it!

Molly's friend Melissa is an energetic kid. She is the kind of girl who can talk constantly and run -- then break into a sprint, then fall back into a 20 minute walking pace, then repeat. I was enjoying the show. They chatted pretty much the entire time. By the 2nd mile of the 5K they were starting to talk about what they didn't like...I tried to get them back on positive things like, "what flavor will the Gatorade be at the water station?" This worked for the most part.

The Garmin heart rate monitor slipped off and I didn't want to stop and try to fix it, so I just put it in my pocket. The result is crazy heart rate readings, but hey, that is not that big a deal. We pushed along, and then reached the trail section of the run. It was a real trail, better than long grass in some ways, but hills, etc. I am glad I ran a 5K like this, but I'll be honest, it was tougher than I thought it would be. We walked a lot because Molly and Melissa were pretty pooped out for a bit.

We emerged from the trail back into the long grass and made our way back around. We passed 5 people. The fact that I caught up to and passed some runners was amazing to me to be honest. By the pace we were facing, I just wanted to get in under 55 minutes. I thought this would be a challenge but doable for the girls. We actually finished under 50 minutes, which again I will accept as a great success. Considering the conditions, we were all tired but we all made it.

What have I learned:

I still have thoughts in my mind that I don't like. I really wanted to quit when I saw those 5K'ers so far ahead. I really wanted to quit. I am disgusted by that thought. I am glad I didn't quit. I am surprised I felt that way, but it is a reality check. I am making progress, but I am also capable of giving up way to easily. This boy has a lot of quit in him. I will have to stay mentally sharp to prevent this from happening again. Fortunately, my competitiveness won the day and I did what I set out to do.

I am doing this for my Girlies. I love them and they deserve a dad who will be here for them for as long as possible. I have school, weddings, and who knows what else to pay for these kids:

I don't think I want to run on trails or in long grass again...not for a while...

I'm not saying I'm awesome, but...

2011-05-27T21:07:00.001-04:00

Today was a great exercise day. It wasn't the best performance I have ever had, but it was good enough to make me proud. What did I do? Great question, let me 'splain...

Running: 5.43 miles (split across two wicked hot outdoor runs and some treadmill time in the cool gym)

Swimming: 200 meters (laps after I finished running -- water felt A.W.E.S.O.M.E.)

Cycling: 5 miles as a warm up before my strength training. I like the bike A LOT...need to work more cycling into my training. Especially if I get a "real" bike. (I am not counting these miles towards my goal of 100 in May, should I?)

Strength Training: 1 hour of 5 sets of flat bench press, 5 sets of T-bar rows, 3 sets of seated reverse flys, 3 sets of seated chest flys, 3 sets of lat pull downs, 3 sets of triceps press downs, Plyometric stair sprints holding 2 X 45 lb plates and without weights.

Does this sound like a lot? It certainly feels like a lot. I am beat. Tomorrow morning we have the St. John's 1 miler (me, Muffy, Molly, Abby) and a 5k race (me and Molly). My legs are completely done. I am gonna pop a couple of Advil and keep hitting the fluids tonight.

Wish us luck!

Went to Mount St. Mary's Athletic Center, did some running outside by dattubadude at Garmin Connect - Details

2011-05-27T16:42:00.002-04:00

Tried running again outside up at the Mount. Thought that would be cooler. It wasn't. I had to finish running on the treadmill in the athletic center...bleh...

Went to Mount St. Mary's Athletic Center, did some running outside by dattubadude at Garmin Connect - Details

I don't have the Garmin Foot Pod, but add to the day's total another 3 miles on the treadmill. I hate treadmills. I can go faster on them, but I know it isn't "legit." Swam some laps after, awesome!

1 mile in holy crap it is hot temperatures by dattubadude at Garmin Connect - Details

2011-05-27T12:20:00.000-04:00

Why did I try this? I ran faster just to get it over with...will hit some miles at the gym.

1 mile in holy crap it is hot temperatures by dattubadude at Garmin Connect - Details

We got a thing, and it's called...Blogger love...

2011-05-26T09:14:00.001-04:00

The last few days I have been getting a lot of feedback about my blog, some is from Twitter and here in comments, and a lot comes in the actual human to human contact I have with folks who check this out. I really appreciate it.

Yesterday I did the following exercise:

1.) 2.3 mile run in the morning
2.) 250 m laps in a pool
3.) An hour long training session with Brandon

Dumb bell shoulder raises
Seated Smith Machine shoulder presses
Cable Front Raises
Squats
Leg Presses
Hack Squats
One-legged Leg Presses
Step Ups
Plyometric Running (on a step)
Weighted Crunches

4.) 2 miles running with my daughter before and during her running club session

Not exactly a typical exercise day. The good news? I made it through each session, despite the body-draining quality of working out with Brandon. I will admit that last night my legs (most of all) felt achy. This morning, my first movement out of bed was felt in my abs. Not too sore, just a little reminder that I trained hard yesterday.

Today is a rest day. Mostly.

Tonight, after my daughter is done with soccer practice, I am taking her to the pool to swim some laps and I will very likely join her. Swimming is not something I have been doing very much since...let's call that 1991-ish...

Like most kids, I swam a lot. At least I think I did. It felt like a lot. Maybe my memories are fuzzy. We didn't have a pool, but I did have plenty of opportunities to swim. Now that I think about it, the last time I really swam a lot (talking about hours) was in 1991. Our Boy Scout troop went into the Atchafalaya Basin to swim, boogie board, etc. Even though I occasionally got in a pool or in the water during our honeymoon cruise, that Boy Scout swim was may last real swimming I did. I got really sunburned that day. That was my last really good sunburn until last September when my pasty whiteness was broiled in the Mexican sun. Ouch.

Even on our Mexican trip last Fall, I swam some, but not a lot of lap-type swimming. Mostly floating/soaking with a drink in my hand. I did try my best to drown while snorkeling on a coral reef. That was tough, the goggles didn't really fit me right and I kept taking in water...salt water in the nose...not fun...

Anyway, my point about swimming yesterday is that I did it for exercise. I swam laps. I enjoyed it. I felt winded and buoyant. I am still very buoyant. I have read a lot about the benefit of swimming on cardiovascular health, and that is enough reason for me to keep at it. We are fortunate to have access to the Mount St. Mary's University aquatic center. Very nice indoor pool. I am looking forward to using it when it gets cold again later in the year.

There isn't a use for my Garmin while swimming. I do like the huge timers that are at either end of the pool. Very useful in gauging pace on my laps. I respect triathletes. I still can't imagine running, swimming, and cycling in a single event. Respect.

Post-anniversary celebration run by dattubadude at Garmin Connect - Details

2011-05-25T08:01:00.001-04:00

Fact: we had wine yesterday and I got up and ran today. Fact: the shorts I wore are way too big. Fact: I had to stop and re-tie the drawstring.

Post-anniversary celebration run by dattubadude at Garmin Connect - Details

Catching up...

2011-05-24T19:15:00.001-04:00

Hi everyone, here I am...

Since my last post, I have recorded a few Garmin runs. I like how I can post them directly to my blog from the Garmin Connect website. I can also import the runs into my DailyMile profile as well. I know I can't be the first or only person who wishes there was some website that would integrate all of the data from runs, biking, weight training, etc. Before you tell me DailyMile does this, you can't get any real performance metrics for a strenuous workout with weights...you can just say I worked out for an hour...not bad, but really? That's it?

I try to be positive here, so let me get back on track...

I am working out. I am losing fat. I am seeing results. I am having a good time with this, dare I say I am addicted to running? (Even though I am still slow, I am having a good time with it.) I've had some good runs this week before work -- makes a huge difference in my day to exercise early.

So, what is new? Let's see:

1. Today is my 14th wedding anniversary to my darling wife Muffy. I fell in love with her our Freshman year at LSU, she didn't even notice me until our Sophomore year. Lesson: guys must keep trying to impress a girl, because you might just finally wear her down.

2. I am signed up to run a 5K this weekend with my daughter Molly. We're running her school's 5K. We are also doing the one mile fun run with Muffy and Abby. Should be fun.

3. I am attempting to run 100 Miles in May (#100milesinmay). I am currently at 81.34 miles so far. I have a real shot to make my goal. This has been fun. It is hard to believe I am doing 100 miles in a month.

I am digging the lifestyle.

Was supposed to be a 4 mile run, but I got confused on my route by dattubadude at Garmin Connect - Details

2011-05-24T07:06:00.000-04:00

New route, seemed harder to run at pace. I made a wrong turn twice, and shorted my distance...grrrrrr...

Was supposed to be a 4 mile run, but I got confused on my route by dattubadude at Garmin Connect - Details

2 mile good morning Monday run! by dattubadude at Garmin Connect - Details

2011-05-23T06:54:00.000-04:00

Got a 2 miler in. Feeling good. Time to go to work!

2 mile good morning Monday run! by dattubadude at Garmin Connect - Details

Garmin Run: 7.21 miles with a lot of intervals! by dattubadude at Garmin Connect - Details

2011-05-22T09:08:00.000-04:00

Another great run! Loving the Garmin.

7.21 miles with a lot of intervals! by dattubadude at Garmin Connect - Details

Now that I have figured out how to use the Garmin...mostly, anyway...

2011-05-21T10:52:00.001-04:00

Hi everyone, I haven't blogged "officially" since Wednesday, but I have been updating my mileage stats here and I can easily post my Garmin Connect stats it looks like (I just tried it).

So, the Garmin...

T H E G A R M I N ! ! ! !

I am a fan. I took it for a run at work and thought I knew how to use it. Yes, I did glance at the owner's manual. Well, I didn't know what I was doing with it. Of course this came to light during a training run with my friend La Tasha. (For new readers, La Tasha and I have worked together for a few years, she is one of the best people who has ever worked for me and she NEVER MISSES A CHANCE TO GIVE ME CRAP.)

If you are anticipating La Tasha mocking me during the run, don't worry dear reader, you shall have your wishes granted...but it gets even better...

We are running a 5K distance. La Tasha had completed a 5K race at work earlier in the morning at 31 minutes...we were all very impressed...but I digress... I am feeling my heart rate climb, we are running up a hill and I look at my new Garmin and say, "wow, this is a 13 minute pace?! not too bad!"

It wasn't. It was more like a 15 minute pace. How could this be? Had I somehow received a defective Garmin? (I naturally assumed the GPS-enabled device was malfunctioning, not possible that I didn't know what I was doing with it.)

La Tasha has the Garmin 305, hers worked accurately. It turns out that I had managed to set mine not to record time if my pace was slower than 15 minutes. Of course this was around the first mile. I heard about it for the remainder of the 3.1 miles. In the afternoon sun. Without headphones.

So, my Garmin works fine. I thoroughly read instructions, and I even watched every online instruction video for it.

Another benefit of watching the online videos was seeing the method to change the device's wrist strap to use a more comfortable velcro strap. I am a fan.

The original strap is what you'd expect to see on a watch, it isn't bad, it is just tough for me to get to the correct length and fit right. The velcro strap is easy on and off.

I had an ok run with La Tasha, we had to walk a lot of it -- fatigue for me and soreness from the previous day's training with Brandon...the last two sessions, we have done a lot of legs...more on that later...

Remember, how I told you my story of the run would get better?

Apparently, while we were running...a bird crapped on me.

A BIRD CRAPPED ON ME.

I am not a fan of birds, see previous post about the horror of my childhood with these fierce beasts. Now they have communicated and are attacking me. I am glad to say I didn't know this happened. It landed on the back of my right shoulder/arm. Of course, now I wish I had known, because the news broke in the line for Subway when La Tasha spotted it and made sure everyone we work with (who were also in line at Subway) knew it...

What can I say? I am a large enough, slow enough target that a bird can disrespect me just like a statue in a park. Humiliating. Now I KNOW birds are after me, they want to peck away my skull and eat my brain. This is a fact. How else can we explain their frustration and desperate act of scatological warfare? (Yes, I did just work the word scatological into a blog about weight loss and running. Don't act like you aren't impressed.)

Fast forward to Friday. I took a little one mile training run to test out my new mastery of the Garmin. I am in love. It is great, I can see my average heart rate data, peak heart rate, speed, elevation of the run, etc. A lot of good metrics to collect and over time will tell the story of my transformation.

Speaking of transformation, I did train with Brandon last night. We did the usual intense workout. This time I wore my heart rate monitor to collect data on how my heart performs in strength training exercises. The Garmin doesn't have a strength training setting for data collection, so I just kept it on and mentally noted where my rate was at the beginning and conclusion of exercises.

I learned that doing plyometric workouts gets my heart working at the same rate as if I were running a 9 minute or less mile right now. Again, this is based on my current weight, fitness, etc. Squats get my heart working like a 13 minute mile pace. The heavier the squats (and the faster tempo of the squats), the harder my heart works.

All of this makes sense, right? Not a major discovery, but it does tell a story of levels of effort and the benefit of both types of training.

DISCLAIMER: I am not a doctor. I am not giving medical advice. I am a fat dude who is getting skinny and I am talking about what I believe about my experience. Don't take what I say as medical advice.

Ok, so last night's training was:

Plyometric jumps
Plyometric sprints on a staircase
8 sets of weight-resistance abs crunches
4 sets of squats-leg presses - hack squats -- these three exercises for reps as one set
4 sets of calf raises - one-arm dumb bell bench presses - dumb bell bench rows - weighted abs twists - abs sky presses -- all of these exercises for reps as one set

Good workout, as usual.

My most recent Garmin run

2011-05-21T10:11:00.000-04:00

I did a 2 mile simple training workout with Molly. If you are curious about my stats you can check out this link:

2 mile Simple Program workout by dattubadude at Garmin Connect - Details

Ladies and gentlemen, the Garmin 410!

2011-05-18T17:13:00.002-04:00

Muffy (what a wife) got me a Garmin Forerunner 410! See below:

Holy Cow, I am excited to use this piece of technology. It came with the heart rate monitor, so I am REALLY excited to see heart rate and calories burned info while I train. Fortunately for me, I have lost enough weight to wear the monitor (meaning it fits around my torso, not always a given for standard size stuff for a big dude)...ANOTHER WIN...

I did train with Brandon and I got 4 miles done today with my new SUPERfeet Insoles...LOVE THEM...after picking up some locking laces for Molly's running shoes (love this kid), I got some for myself...the SIMPLY ROCK...

Pictured above are my Brooks Beast (for motion control, stability for a big dude running) running shoes with SUPERfeet Blue Insoles (for flat feet), and some nice LSU purple Lock Laces.

I really like the support of the new insoles and the laces are elastic material which keep the shoe fit snug like I want, but they give when you need them too. I think these both will help with my foot pain issue. Big upside for not having long laces double-knotted and tied too tight...these things are set to go, right fit always!

Training with Brandon was unreal today. The fact that I chose to get most of my mileage after the training made things very difficult today, but I got it done.

The workout:

1 mile warm up on the treadmill (where dreams go to die, boring, blah, meh, etc)
5 sets of squats, heavy ones
5 sets of jumping in the air as high as I could (relative, you understand)
4 sets of walking lunges (first set with medicine ball) across the basketball court, sprint back and forth (2-4 times), then walking lunges back across the court
4 sets of lying hamstring curls (sets 2 and 3 were one leg at a time alternating)
3 sets of 4 abs exercises (lying side touches, sky presses, seated twists, alternating, opposing leg sit ups)
Plyometric running on the staircase (up and down a step)

Now that I am done with the training and mileage, my Garmin is all charged up, synced with the heart monitor and ready for some work!

Good day, hard work!

See Aaron Run. (In Rain, No Pain)

2011-05-17T20:43:00.000-04:00

Howdy happy people!

I rested yesterday. Complete rest. I went to bed at 9:30 PM. I did everything I could to prepare for this morning's run...and...

IT WAS AWESOME!

I ran. I ran in the rain. I ran in the rain with no pain. In some ways, this was the best run yet. It felt great to wake up early and get out there. I am not a fan of running in the rain, but it was really good this morning.

The ankle/foot and hamstring are feeling good. I am happy.

I have some other news too. I stopped by our local running store, If The Shoe Fits. (A great store with great service!) If you are a runner or know about running, you may recognize and appreciate one or both of these fine products...

Body Glide? It keeps your skin from being damaged from long runs. And SUPERfeet? These are awesome insoles. This particular version is for flat feet. Excellent support, I think it will help my right foot pain. FYI, took these out for a little run and they feel good!

I share because I care.

I also checked out the Garmin running watches at the store, I have decided on the Forerunner 410. Can't wait to get one.

Raspberry Vinaigrette? Uh, hell yeah!

2011-05-16T19:00:00.001-04:00

Friends, allow me to introduce you to something magical. Raspberry Vinegar and Walnut Oil. Mix these together:

...and you get Raspberry Vinaigrette! Wow, it is great on a grilled chicken salad. Big props to Muffy on this dinner!

Totally tasty and healthy! Give it a try...

SIDE NOTE: my foot is hurting me and I want to go run...but I am observing a strict day of rest, but I am missing the running today. I'm like a healthy junkie, I just need a fix.

Ok, I don't really want to do this, but I need to be real...

2011-05-16T10:22:00.000-04:00

I hate looking at photos of myself. I guess I am like most people who are fat, we know it. We don't like to see it...especially if we are not doing anything about it...

Well, I AM DOING SOMETHING ABOUT IT! I am not exactly "happy" about where I am now, but I can see progress.

This is me and my Aunt in March of 2010, and me with my youngest daughter on Sunday. Believe it or not, the photo in 2010 WAS progress for me. Scary...

I have nothing good to say about how things were going for me at the time of the photo in 2010. My sweet Aunt looks like a toothpick next to me.

I have to say, I am learning a lot about exercise and weight loss, but I really know a lot about how to get fat. I promise not to blog about that...I am loving the training. I am learning to be a runner, something I never thought I'd do...EV-AR.

I want to post these photos for the shock and awe of my training. I need to remember where I was, what I am capable of doing to myself both positive and negative. More work ahead.

Boy, you're gonna carry that weight...

2011-05-15T11:45:00.001-04:00

May I take this opportunity to say that I love The Beatles. Ok, I guess every American boy says that at some point, but for real...

To quote their song "Carry That Weight":

Boy, you're gonna carry that weight
Carry that weight a long time

I have been EXTREMELY lucky not to have had the nagging pain and injuries a lot of novice runners experience, especially those of us who have a lot of fat to lose. I think my strength training has certainly helped, and the fact that I am losing while I train for my half marathon helps a lot as well.

DO YOU FEEL A "BUT" ABOUT TO EMERGE????

But...

My right ankle is hurting. I had to stop short of my distance goal for today, but I had a decent pace going until I had to walk the last mile. I can say that my left hamstring and right ankle/top of my right foot are slowing me down. I am no physician, but geometry tells me they may be related...am I compensating for one and impairing the other?

Reality check: I am an fat man losing weight and training for an endurance run. I am not losing the weight as fast, or as easy, as I gained it. I need to be real about this. This also means I need to do the right thing and rest this ankle a bit.

I must remember I am doing this for fitness, I am burning calories -- even though I am slow. Don't be a dummy Aaron, rest a bit. Get this right now or else it won't be slow miles, it will be zero miles.

Having said all this, I am feeling very good. I started taking a little Gatorade G2 (Low Calorie) during my running. It makes a lot of difference for me. The electrolytes or something...I have been very careful about what I take in while I am exercising because I don't want to consume dumb calories while I am trying to burn fat/calories. So, I feel ok with taking a little of the Low Calorie G2 in during the workout. I don't feel as weak after training at a vigorous pace (for me).

I appreciate the personal comments everyone gives me about this blog. I like the support and I stay motivated knowing I have to be public about my training. I am very excited to run the half marathon this October!

Now that Blogger is back online...

2011-05-13T20:43:00.004-04:00

Everyone enjoy the data corruption Blogger suffered after their "routine maintenance" on Wednesday night?

We are back online. I have updates...

Since my last post I have gotten in 8.5 miles. Yay. I am happy about that...not easy with the dead legs, but I got it done. As I mentioned in a previous post, I have decided not to run on roads without paths or sidewalks -- just a matter of safety. This is the park near my home that is along the route I did my first 8 mile run on...you can see that road to the left of the safe blacktop running path...

Much better for a slow runner like me. Of course, I have learned to keep my sunglasses on when I run...harder for the bugs to fly into my eye...not impossible, but harder...

We have enjoyed a beautiful week of cool temperatures and no rain in the DC area. The Girlies were eager to take their bike and scooter out for a ride one night, and I am going to post a picture of my green grass now, so in August I can look at this and remember the grass WAS green at one time.

I trained with Brandon tonight. Typical physical punishment designed to get my fat ass in shape:

10 sets of walking lunges holding a medicine ball over my head
5 sets of leg extensions
5 sets of dead lifts (270 lbs FYI)
5 sets of straight arm tricep/back pressdowns
5 sets of lat pull downs
4 sets of medicine ball sit ups
4 sets of abs side touches
4 sets of driving the treadmill belt backward (twice) and forward (twice) with no motor assistance

All of this is very tough to do. It makes me very tired, but it makes me lose the fat, so rock on.

I started listening to another outstanding podcast this week. Allow me share with you Run Digger Run. If you haven't heard of this or if you haven't checked him out, I promise you will enjoy it. Matt, a.k.a. Digger, is a retired Marine aviator who is an outstanding running podcaster. He shares stories about his Marine Corps career and talks about running in real terms that new runners like me can appreciate.

As you may know, I am part of a 100 Miles in May challenge on Twitter. Today is May 13th, and I am at 44.58 miles so far. I am well on my way to meet my goal.

Dead legs...

2011-05-12T10:13:00.000-04:00

On Tuesday I got in 5.1 miles. Yay...working towards my goal of 100 Miles in May while I work toward my ultimate goal of running the Woodrow Wilson Bridge Half Marathon in October.

Yesterday's training with Brandon resulted in dead legs. How so? Well...

I got to the gym and ran some before training. Nice and easy pace. So far so good. Brandon wraps up training someone else before me and casually says, "Aaron, you can go warm up doing body weight squats." That is a sign that my legs will die...

We did eight sets of squats. Three sets at the heaviest weight I have ever done. Fun stuff...especially if you like your legs ton feel like they are cramping from the weight. We even got a couple of sets of jump squats in there...just to make sure I had nothing left in my tank.

We moved on to bench presses with explosive pushups in between sets. Explosive is a relative term. Implosive might be better...or whatever word expresses how slowly I "exploded." After those, we did alternating one-armed low rows. You get a good squeeze on the back muscles doing these. Next were bicep preacher curls. I hate doing these. My tricep muscles always get pinched. We did a moderate weight then Brandon slammed on another 45 pound plate which meant I had very sore biceps.

At this point, I was soaking wet. Drenched. Just what you want to see in a gym...a big sweaty fat dude. That was for you ladies.

Now, it was time for abs. Brandon had me do 4 exercises in a row as one set. Weighted side twists, weighted sky presses, laying side touches, and unweighted sky presses. Cramping abs muscles pair well with dead legs. Somehow I did them. We then did all kinds of plyometrics...side-to-side jumps, front-to-back jumps, sprints on the staircase, jump onto the step, then sprint some more...yikes...

Today, I am planning a rest day. I am pretty sure I won't run tonight, but I might if my legs feel usable.

Extra credit...

2011-05-09T22:27:00.000-04:00

Wasabi! I am adding extra cardio workouts this week on a daily basis. Just a little something extra to keep this interesting and to maintain the shock and awe on my muscles and metabolism. This morning I did 3 miles and tonight after dinner, I did another 2 miles.

I like the early morning and post-dinner workouts. I stayed in the neighborhood tonight and as I passed a little marsh, I was serenaded by frogs. It was pretty awesome actually, because in my Maryland neighborhood, I felt like I was back home in south Louisiana. It was dusk, the air wasn't sticky like a Lafayette summer, but the frogs were croaking.

Felt very zen. I found myself kind of captivated by it actually. Then I almost tripped and voila I was back to reality. Fun while it lasted.

Happy Mother's Day

2011-05-08T09:53:00.003-04:00

Catching up. Seems like a lot has happened since Friday.

1. 4.45 miles on Friday. Cardio baby! Love it.

2. 4 miles on Saturday morning. Was going to be an 8 mile run, but we had some sweet gardening to take care of...check out these two raised beds Muffy and I made.

I want to properly credit Muffy with the idea, planning, and construction of these fine structures. My role was to stay out of the way until she needed a pair of steady hands to hold the boards at a right angle. When steady hands were not found, she allowed me to assist.

We have started seeds that will hopefully produce squash, beans, lettuce, cucumbers, carrots, etc for us in a few more weeks. We've never tried a veggie garden, so wish us luck.

3. We did the annual/post-winter cleaning of the backyard and patio. I am lucky to have nice neighbors who are capable of making their back yards into something you see in a magazine. The downside is I have neighbors who are capable of making their back yards into something you see in a magazine.

Pressure. Pressure to keep the chaos of our backyard from lowering the value of my neighbors' homes. They are nice and always offer to help me out if I "decide to do something in the backyard." I get it.

4. Molly had a soccer game, and she played hard. I never played soccer as a kid. Hard to imagine a fat dude saying that right? But, for real...I don't think I really even knew what soccer was until high school, and even then it seemed like an elite sport for the most fit students. I respect soccer players. I can see why this is the world's most popular sport. Molly has played since she was 5, she enjoys it.

We are lucky to have a beautiful city park where the games are played. Muffy, Abby, and I sat on a little hill and enjoyed the sunshine.

SIDE BAR: When I wear sun screen, I don't get the sun allergy blisters. Does this sound like common sense? It is like a Newtonian discovery for me. After my Mexico sunburn, I think it is finally sinking in...DUMMY, wear sunscreen, 'cause even Casper says you are pasty.

5. Muffy performs with the Frederick Symphony Orchestra, and they had a killer concert last night. If you love classical music, you can appreciate a program consisting of Bartok's Romanian Folk Dances, Rachmaninoff's Piano Concerto No. 3 in D Minor, Op. 30, and Shostakovich's Symphony No. 5 in D Minor, Op. 47.

My bride is a French Horn player. She is a damn good horn player to be exact. She played beautifully on the Rachmaninoff. She nailed it. She is a pro, I am glad I got to see her do what she does.

6. Just in case I start sounding too domesticated, I did play in my flag football game last night. It is a great form of cross-training for me. Last night we lost. Still get good exercise when you lose, it just seems to hurt more in the muscles the next day...weird...

So...here we are on Mother's Day. Allow me to thank my mother for the gift of life. I like being alive, not tired of it yet. My mom took me to see all the bands I liked as a kid, she taught me to drive, she spoils my kids rotten...what isn't to love about a lady like that?

Going to soak in some sunshine and spend the day with Muffy and the Girlies!

The Abs(ent) Blogger...

2011-05-04T19:38:00.000-04:00

Quick update, sorry I didn't update this yesterday...

I did 4 miles Monday at work. Made my way to a jogging path that has two pretty decent hills...yikes...

Today I did a little more than 2 miles after lunch. May I say what a pleasure it was hearing my friend LaTasha barking at me the entire time...a lady with a lot of energy...We are going to do the half marathon together in October. I am wearing my headphones and turning the volume up loud. LOL...just joking LaTasha...but for real, I might get ear damage...

Made it to train with Brandon. No weights tonight, just an hour of abs and plyometrics...

The workout:

6 sets of abs sky presses (4 with weights, some with 2 second holds at the peak of the abs flex)
3 sets of weighted abs twists (nice and slow and plenty painful)
3 sets of standing broad jumps (imagine how far you can broad jump, divide it by half and that is probably close to my distance...IMPRESSIVE)
3 sets of jumping forward-backward, side-to-side (I cannot say how hard this is, looks simple and SUCKS)
4 sets of jumping up and down on the step
3 sets of lineman drills throwing the medicine ball back and forth to Brandon
3 sets of jump thrusts with a medicine ball (imagine holding the medicine ball straight over your head and slamming it to the ground while jumping)
3 sets of lineman drills bouncing a basketball against a wall
3 sets of abs crossovers alternating left and right

I am tired.

Aaron sore...grrrrrawr...

2011-05-03T09:30:00.000-04:00

Yesterday was an interesting day for my fitness training. I was still feeling the hamstring, ankle, bottom of foots (plural of foot according to my 4 year old) soreness, but I wasn't walking around like a Frankenstein impersonation. I had a high sense of accomplishment from doing a 10 mile run on Sunday, but I was feeling kind of melancholy about how long it took me to do it (even though I told myself I didn't care about the time).

Secret of me: I AM A HIGHLY COMPETITIVE PERSON. Sometimes this is good.

Anyway, I spent the day at work then got to the gym for my strength training session with Brandon. I have joined a Twitter challenge to Run 100 Miles in May -- so I wanted to get a little walking in to keep me on track for this goal while also stretching me out a bit from the tightness/soreness in my legs. I did only 1.5 miles, but it did the trick and I had plenty of strength for my workout.

The workout:

8 sets of flat bench press
5 sets of squats (deep and heavy, yikes)
5 sets of explosive pushups (varying elevations)
3 sets of stairs (up and down 3 times per set) while carrying dumb bells
3 sets of running on the stairs (up and down one stair) with dumb bells and without them
3 tri-sets of abs with running man bicep exercises with dumb bells

This was pretty tiring actually. The heavy squats really hit my hamstrings...so, yeah... I got home, had dinner and 3 Advil. Felt fine on Tuesday morning.

I can't run 55 MPH...

2011-05-01T13:26:00.000-04:00

Hey. I am typing this on my iPad after completing my 10 mile run today. I made it. It was hard, and it started raining on me at mile 5.6. This wasn't too bad actually.

I have made a decision about my choice of running routes. No more running on roads where the speed limit is over 30 MPH. My reason for this is simple. People typically speed (even a little) on quiet roads. When the speed limit is 40 MPH, the speeding and my slow pace really just make me uncomfortable to run. I am probably being too careful to give up the road, but I tweaked my left ankle a bit today when I moved off the road to allow a car to pass by me.

It wasn't their fault, it is mine. Drivers do move over when they are approaching me, which is nice. It is really the speed, distance, and abundance of blind curves on these farm roads by my house that concerns me. So, new rule: I run on roads with sidewalks or else in parks where cars shouldn't be.

I was fortunate to have my route come within 1.5 miles of a nice park to run in, so I rerouted to get there and considering the rain, this was probably a better decision than I realize. I took water and a meal replacement bar with me, so I was better nourished than my 8 mile run last week. The water belt was very useful!

I did have to walk a lot of the 10 miles. I dealt with hills today. I am ok with how I had to get the 10 miles in. My goal was to get the 10 miles, the time/speed was not a big deal to me for this run. I will file this one under Long Slow Day. Good times.

The rest of the story...

2011-04-30T21:31:00.000-04:00

Friday was supposed to be my rest day. It wasn't. We were in DC for a concert on Thursday night, so it was a hotel stay for us...the upside was all the good running I got in on Friday morning with my daughter Molly.

So, I got up before 6AM and went for a run. I tried to check the weather, but every channel was coverage of the royal wedding, etc. No commentary here except to say why does the same thing have to be broadcast on every channel?

I ran in the Foggy Bottom area of DC. Very nice, George Washington University is there and the sidewalks are all made from bricks. Scooted past the (in)famous Watergate hotel too.

After this nice run by myself, I went back to the hotel and picked up Molly. We wanted to run on The Mall. It was a great day for it. We were there early enough to only see a few other runners and the large hordes of tourists showed up as we were finishing up.

Do you like the accidental, artistic quality of this photo? I think capturing the trash can in the shot really was a nice touch.

Molly is a good runner. She smoked me all day long. She slowed down long enough to take a photo of me in front of the Lincoln Memorial.

We had a great time at the National Gallery of Art after we had breakfast. Muffy was scheduled to train with Brandon Friday night, and they were *nice* enough to invite me to join in for my third training session of the week...each one corresponding to a running day...I'm so lucky...

The workout:

5 sets of incline bench press
5 sets of Smith machine flat bench press
5 sets of lat pull downs
5 sets of close-grip low rows/shrugs
4 sets of abs side touches
5 sets of weighted abs crunches
4 sets of leg extensions
5 minutes of walking backwards on the treadmill at varying elevations and speeds

A lot of exercising for a rest day. I am writing this blog entry on Saturday night -- THIS WAS A REAL REST DAY. Tomorrow morning I am going out for a long run. Going to do 10 miles. I bought a water belt, this will be a good test run for it. I have no expectation of a time to complete the 10 miles, I just want to finish it. 10 miles, man...ponderous...

Wish me luck.

A stitch in time...

2011-04-27T22:34:00.001-04:00

Good day of running and training! I wrapped up work and went for a 1.55 mile run. I got about 1.2 miles in and felt some side pain -- that's right...the dreaded SIDE STITCH. I eased up and stopped at 1.55 miles.

I got to the gym about 45 minutes before I was scheduled to train with Brandon. I couldn't resist the urge to try to run and see if the side stitch would come back. I took it easy, and I ran at a very comfortable pace. I felt great and decided to walk after 15 minutes of running and I finally stopped at 25 minutes so I'd have some energy for my strength training.

FELT GREAT! Very good experience and I got a little more mileage in for the day. I am at 16.99 miles for the week and since I started training for the half marathon, I have covered 46.4 miles -- I can't believe it, but at the same time, it isn't too heroic. I have a lot of 2 - 3 mile runs, but every step I take is a step toward my goal, so I am pretty happy about that...

Brandon had another hour of fun planned out. It was challenging as always.

The workout:

9 sets of explosive push ups at varying elevations. Imagine throwing yourself off the ground when you push yourself up. Yeah...
3 sets of flat bench press. Very difficult after push ups.
3 sets of lineman drills. Keep you butt low and explode your arms with the step left and right while holding a 25 lb or 10 lb weight.
5 sets of lat pull downs. Varying widths on the pull down bar.
8 sets of lunges. Front and side lunges.
4 sets of duck walks. Great for stretching your hamstrings.
3 sets of running on stairs. Up and down a stair as fast as I can for 30-45 seconds each.
3 sets of running man exercises with dumb bells. Stand in place, lean in and pump your arms as fast as you can while holding the dumb bells for 30-45 seconds at a time.
100 ab raises. Ouch.

I am plugging away at my goal. I want it. I will get it.

And he bravely ran away...

2011-04-26T21:08:00.004-04:00

Whew. This day wiped me out! I spent the morning with Muffy and the Girlies. We took them to the National Aquarium since this is their Spring Break and we wanted to do SOMETHING before they go back to school.

We had a great time. I don't want to get all into my psychoses, but I am afraid of birds. There. I said it. Now you know if you didn't already know this about me. I think it all goes back to my aunt telling me not to touch her Macaw because it would bite my fingers. This was reinforced by my grandparents who took it to the next level of horror and told me the tiny bird would actually bite my fingers OFF. This would a problem for a 7 year old...how would I pick my nose? But, I digress...

So, at the National Aquarium they see fit to ruin a perfect fish experience with some birds in the Rainforest and Australia exhibits. My children are not afraid of birds, so they like to mess with me. My daughter Molly snapped this photo of me in the Australia exhibit...can you see my game face? I am being very brave as the deadly creatures plan their attack on me.

After the aquarium, we had a nice lunch at the Baltimore Harbor and I mentioned I needed to get a run in today before I trained with Brandon (best trainer ever BTW). Muffy casually says, "oh, we can just drop you off 5 miles from home and you can get your run in that way." BRILLIANT!

I jumped at the idea. I had the nice quiet road in mind and I did bring my running clothes with me. Did I change into running clothes in a Baltimore parking garage? Yes, I did.

We get to the intersection, and I hop out with my sunglasses and earphones for my iPhone. It was great. It was hot. It was very humid. I learned my lesson from Sunday's 8 miles, so I took a bottle of water with me. I needed it, and was very glad to have it. I started my run in Mt. Pleasant, the view was great.

I got 4.31 miles in. I was trying for 5 miles, but I selected the wrong road in an adjacent neighborhood. I thought I was running a longer road, but I was actually on a road that cut through the neighborhood. Oh well.

I had about an hour at home, then I hit my training session with Brandon. He tortured me as usual.

The workout:

Warm up walk for 5 minutes
3 sets of jumps onto a step. I am faster at jumping up and down. Pretty cool.
3 sets of jump hack squats. This was a first for me to try the hack squats with a jump.
3 sets of raised leg raises (yes, I know this sounds weird). You keep a foot stable on a step and raise the alternate knee as high as you can for reps. It is a great exercise for core strength and balancing.
3 sets of squats. These were deep. My hamstrings are in constant tightness, these were tough.
3 sets of wall sprints. Hold your arms straight ahead against a wall and while you lean in like you are pushing the wall (trying to) you run as fast as possible for 30-45 seconds, keeping your knees as high as possible. Tough.
3 sets of alternating leg extensions. One leg at a time is tough.
10 minutes of walking backward on the treadmill at alternating elevations and speeds. Works the quads hard!

So, after this workout I was beat. I was a sweaty mess.

Tired. Sore. Happy.

I burned the ship today...

2011-04-24T12:26:00.001-04:00

Do you know the story about the explorer Cortez burning the ships he and his men used to reach the new world? The story goes that he did that so they would embrace the opportunity they had and it forced them to survive and thrive rather than give up and go home.

I did that today. I burned my ship.

How did I do that? I planned my longest single run to date (8 miles). My route took me out to the middle of some dairy farms, a nice quiet road with little traffic and it has some hills. I figured that the mental barrier of going past my distance comfort zone might make it too easy for me to back off and not stick to the 8 miles.

When I reached the point on my route where I'd have to deal with too much traffic for me to feel safe running on the road, I was also at the mileage where I started to think maybe I shouldn't press my mileage. At this point, that feeling was irrelevant because I was about 4 miles from my house and I had no choice but to hit the mileage goal, either by taking a slightly shorter path home (with a lot of traffic) or else return on the hilly route and do what I set out to do. Either way, I was going to hit my miles -- the decision was to either take the easier way or stick with the harder one...I did the harder one for me.

I burned the ship. If I was trying to do this on a treadmill, it is too easy to stop before I hit the miles. If I was running a neighborhood loop, I could stop when I was ready, but not today...not when I was in the middle of nowhere.

I had a great experience. I pushed my limits. I ran, then I walked to finish it. I had to do it to finish, but I finished it. It took my 2 hours to do 8 miles, but I got a lot out of this run.

1. I proved to myself I could go that far at once.
2. I maintained a pace that is in the neighborhood of the race minimum I need to do for the half marathon in October.
3. I faced hills. Real ones. The kind I had to deal with even though I was tired.
4. I faced humidity and wind. Both seemed strongest when I didn't want to deal with either of them.
5. I dealt with low energy and dry mouth. I didn't eat this morning before I ran. I didn't take any water with me. I wanted to see what I'd feel with low energy and how I'd deal with that...maybe I am dumb, but I wanted to see what I could do when I was at my weakest.
6. I did what I said I was going to do. That is always good.

Other fun facts about today's run:

I had to deal with one of Farmer John's rabid dogs. Maybe he wasn't rabid, but he barked at me and charged at me until Farmer John wrangled him in. I missed the sign to "Beware of Dog" the first time past his estate...definitely saw it on the way back.

I think I may be a cow whisperer. I give evidence in photos.

See the cows off in the distance? They are not expecting to see me. When I came back past this farm, I realized they were closer to the fence...

Then I kinda got creeped out when they were watching me.

These cows must have thought I was going to feed them or something. As I ran by, they turned and followed me until the pasture fence stopped them. I am a cow whisperer.

My iPhone somehow shuffled to The Beatles song She's So Heavy at mile 7...right when my legs were tired and I was just dragging to finish what I started. Not exactly inspiring music when you are tired, but it was funny.

When sprints look like a stroll...

2011-04-21T19:50:00.000-04:00

Well, how was your day? Mine was busy. A lot of stuff going on.

I got to my training session about 5 minutes late (thank you DC traffic). Brandon's plan for today was to have me do "speed work." Obviously, speed is a subjective term...but I digress.

No weight lifting today per se, but we did use dumb bells in our session of plyometrics. Fun stuff. Some exercises felt a little easier to do with weights, for example the jump onto a step is easier when you swing your arms forward holding dumb bells as you explode out of a squat position. The weight acts as a counter-balance...

We did the usual routine of running stairs, jumping, lineman drills -- new stuff today was more jumping side-to-side and forward-and-backward as many times as I could do in 30 second intervals.

This is a very good exercise if you like:

1. feeling your fat flop around, or
2. watching my fat flop around, or
3. you like sweating like crazy.

Once we wrapped up, I ran on the treadmill. At Brandon's suggestion I alternated between sprinting, slowing down the pace and walking backward (really feels good on sore quads). I was really tired and eventually the sprints turned into just a walk. I wanted to get 5 miles in, but the Hal Higdon plan called for 3 miles today...so I decided to cut back a little and try to listen to my body's feedback (i.e. don't be a dummy and over do it in week two).

Tomorrow is a complete rest day. No argument here.

How many roads must a man walk down...

2011-04-20T20:46:00.001-04:00

Today was a relatively light exercise day. I got out of work early enough to make it home in time to go to dinner with Muffy and the Girlies. That was nice.

After dinner, Molly agreed to babysit Abby, so Muffy and I took a walk throughout the neighborhood. We got some rare weeknight alone time thanks to Molly and her school's Spring Break...relaxed bed times here for a week or so.

Our neighborhood is pretty light on trees. There a trees, most are very small. The walk tonight was essentially a parade of tulips. Everyone, including us, has tulips on display. I love this flower, and the neighbors who planted purple ones get my respect. As an unapologetic LSU fan living in Maryland, I need purple tulips growing in our flower gardens!

Short post today. Tomorrow I get back on the hard running and I have another training session with Brandon. With these 2.28 miles walked post-dinner, I have passed the 26.2 mile mark 11 days into my half marathon training.

The fact that I took 11 days to get 26.2 miles and two Kenyans ran the Boston Marathon in just over two hours is mind boggling for me. I still can't imagine running a marathon. Maybe one day. Respect.

It wouldn't be running without an injury...

2011-04-19T20:33:00.002-04:00

There has been the inevitable running injury in our house. Every runner experiences an injury, and every runner learns how to deal with an injury while training continues. This time I wasn't the injured runner, it was my running partner...my oldest daughter, Molly.

Molly is a relatively new runner. She joined a youth running club about a month ago, and she has done a couple of 5K races with me during this time. She has an tender ankle, no serious sprain, no stress fracture...so, it could be much worse. She is going to rest it over her Spring Break, then we'll see where she is at with picking up her training. She met an injury milestone, she's for real.

We did the visit to the doctor and x-ray thing today. Fun. We have a good doctor, I respect doctors. While waiting our turn for the x-ray, we saw a kid who couldn't move his ankle at all -- OUCH.

So, I am a solo runner for a while.

Today was a training day for me and Brandon. I got 3.13 miles in before we trained. I ran for one-half mile, then walked the rest and a brisk tempo. While at the gym, the Washington Nationals minor league team (Potomac Nationals) came in to work out. They are in town to play the Frederick Keys. My first thought was "crap, these guys are going to hog all the free weights." I have to admit, I expected these professional athletes to be very focused and energetic about training...they kind of wandered around like gym newbies. I guess they are dorks just like the rest of us.

My strength training was very challenging -- as usual. We saved the crazy plyometrics and linemaan drills until the end today. It was actually harder to do this way because of the previous cardio and the strength workout Brandon had planned.

MY SUPER-HOT WIFE DID THE SAME WORKOUT AS ME.

Today's regimen:

- 5 drop sets of incline bench press
- 6 sets of "explosive" push ups using the Smith machine bar as the starting point at varying heights. The concept is to push your self up so vigorously that your hands come off the ground (or bar in this case).
- 6 sets of square with varying weight
- 3 drop sets of lat pull downs
- lineman drills (stay in the squat position while holding a weight horizontally in front of you)
- plyometric jumps, running on the stairs

Dude was wiped out by the end.

Shifting schedule, sniffling nose...

2011-04-18T19:26:00.002-04:00

I had to swap my scheduled strength training day that was supposed to be today with a running day that was supposed to be tomorrow. No big deal. My trainer Brandon and I had a tough time syncing up our calendars to get a couple of training sessions in when I had time and he didn't have clients. He is an excellent trainer, and his busy training calendar is a testament to the results he helps people like me achieve.

So, I mapped out a nice route today, then realized I wasn't probably ready to run the 7+ miles it turned out to be. I am trying not to do too much too soon, but I am loving the running experience and I wanted to do more than the scheduled 3 miles...I settled for a 5 mile route.

This 5 miler took me through the small town where live and out to a rural road where I experienced traffic while I was trying to make my miles. I was careful to run in the direction of traffic, and the motorists were very nice and didn't try to run me off into a ditch when they passed me by.

I got back into the neighborhood that is next to ours and made my way past the many freshly mowed lawns. I realized I had forgotten to take my allergy pill around the 3rd mile. I was certain I had forgotten it by the 4th mile. I looked like I was auditioning for an allergy medicine commercial as the guy who had red, itchy eyes and a runny nose...NICE...

It was a good route, and I am glad I got the couple extra miles in. I discovered another running podcast I like, it is called Running with the Pack. The episode I listened to was a trip report of the two hosts who had run a 5K and marathon at Disney World. Very entertaining. You can check them out on Twitter @agyorke and @stevier.

Ok, tomorrow is a strength training day. Have fun people.

Sunday, running Sunday...

2011-04-17T17:41:00.003-04:00

Last night, my flag football team suffered a humiliating loss 47 - 21. I hate losing. I really hate losing when it is possible we could have won...like if more than half of our team would have shown up for the opponent we obsessed about beating for two weeks. So what if there were tornado warnings in the two hours preceding our game. Excuses.

Ok, back to my training for the half marathon...

Today I completed the first week of scheduled runs. I should run at least 464.3 miles in training for the half marathon. With 16.02 miles in so far, I am 3.45% done with training. This is a humble beginning. I have proven I can make it 13.1 miles, I just need to prove I can make it 13.1 miles in one run (and no slower that a 15 minute mile average).

My focus is currently on getting miles in. I am getting my soft, doughy frame used to increasing mileage on a daily and weekly basis.

I feel good. I feel a sense of accomplishment at 16.02 miles in one week. (I realize the average New Yorker probably does this each week without blogging about it. Good for them.)

I did 4.42 miles today. My oldest daughter, Molly, ran the first 2.21 with me. I worked a route that got us back home in case she was ready to take a rest, and she was. We have great conversations when we run together.

I did the second half of my run listening to one of my new/favorite podcasts RunRunLive. If you are not familiar with it, "the podcast for runners, wannabe runners and mid-packers of all shapes and sizes who just want to strap on their favorite pair of shoes and get out there!" A great resource for me and I am hooked. If you are interested, the podcast author is on Twitter @cyktrussell.

I finally broke down and got an arm band case for my iPhone. An added benefit, the case I chose comes with a little spindle on the arm band so I can wind the long earbuds cord to a shorter length. Simple pleasures. Anything that helps me stay on track to achieve my goal...

Cross-training, but dressing the same...

2011-04-16T13:20:00.003-04:00

Yesterday was a pure rest day. I needed it.

Today, my training schedule called for a session of cross-training. I had planned to run a 5k today before I began the Hal Higdon half-marathon training. The weather and my Doc Holliday-esque coughing made me change my mind. I decided to do some cycling at the gym today instead.

Flash back: the first time I tried a cycling class in 2008 I had a tough time. Frankly, the size and weight of my butt made it a painful experience. I didn't care that I looked like a dork by "standing up" to pedal the entire time...I just wanted that class to be over! Ahh, good times.

Today, the cycling was fun, easy on my BUTTOCKS (you should be thinking of the way Forrest Gump said that word if you are mind-melding with me). I had a good ride, not really sure of a distance. I used a cycle in the spin class room, and it doesn't track speed or distance.

Judging by the pain in my quads and the pool of sweat on the floor, I'd guess I made it past "ok effort" and not quite to "hero squad." (If you know that Buster was in hero squad, we both love Arrested Development.) I did a solid hour of work, whatever that turns out to be in distance and calories is what it is.

I am resting up before my Jak'd City flag football game tonight. We are facing another undefeated team which pretty much means we are operating at Super Bowl-like enthusiasm in our house. Muffy and the Girlies are nice, they allow me to live in a world where I think I am an actual lineman with some abilities. My gift to them is an unlimited number of autographs I will sign so they can sell them on eBay.

I have a 4 mile run on the training calendar for tomorrow. Feeling good!

Bend Over (rows) and cough...

2011-04-14T20:34:00.002-04:00

I am alive. I am starting with some positivity.

Busy work day as usual. I spent all day looking forward to my scheduled running time and my training appointment with Brandon. I had a few minutes before a meeting, so I made a quick stop at Modell's to see if there were some workout clothes I might want. I bought a new Nike Dry Fit Sleeveless shirt to wear. It was an indulgence. I am still losing weight pretty fast so my wardrobe hasn't caught up yet. I buy a shirt or pair of pants here and there while I shrink.

I ended up finishing my meetings a little early, so I decided to get my run in before the strenuous strength and speed training. I know it isn't optimal to do the cardio before the weights, but I was there and just went with it.

If you are wondering if I ran in shoes, the answer is a enthusiastic YES. I won't be doing that again. I had a good run. My body is becoming more conditioned to running. I used to feel every step, like it was my last...now it just happens...I dig it. I had a pretty good pace for the first mile and a half, then I slowed down a bit to finish with 3.5 miles for the day. I am on schedule with my Hal Higdon training plan.

By the time I finished the run, my seasonal allergy cough decided to show up. It is so frustrating. I have been battling it for about a week. I warned Brandon that I might be overcome by this dumb cough in the middle of a set...I was close to being right...it was almost every rep by the end of our session.

We started with some abs work, and the pulled ab muscle I had last week was pretty much behaving. I was glad to get some hard abs work in. Later, the pulled ab returned on my 5th standing broad jump when I was really digging deep to get a big explosion of power out of my squat. Bummer man, I was really making the effort, then was hobbled by one little muscle pull.

If you have ever had an ab injury, you know how much you engage your abs in everyday movements. You definitely feel it when you keep coughing like Doc Holliday on every exercise. THAT'S HOT.

Today's workout:

3 sets of 10 reps of abs sky presses (no weight)
3 sets of 15 reps of weighted side twists
3 sets of 8 reps of jumping onto a step
4 sets of 8 reps of alternating leg raises (imagine the one exercise nobody can do without looking like a dork)
4 sets of 15 reps running in place while stepping up on one step
5.5 standing broad jumps (ab pull stopped me halfway through the last one I tried)
4 sets of 15 reps of squats (pretty much body weight, there were a couple of small plates on there, I didn't even notice how much they were)
3 sets of 10 reps of bent over rows with a dumb bell (55 lbs I think)
3 sets of 8 reps of bench press (only did 135 lbs, but it felt like 225 lbs because of the fatigue -- I WAS CERTAIN THERE WERE MORE PLATES ON THE BAR -- BUT THERE WERE NOT)
3 sets of the offensive lineman drills. (My coughing was so bad at this point, I could hardly get a set done without stopping to hack -- THAT'S HOT)
Finished up with 5 minutes of walking backwards on the treadmill

I made it. Tomorrow is a rest day. I need it. I am looking forward to it.

Running barefoot...or, how to get a blister...

2011-04-14T11:45:00.001-04:00

I decided to do two things yesterday when it came time for my run:

1. Run on the treadmill in the basement because the rainy, cold morning was a real buzz kill.
2. Run barefoot to see what difference I would feel as I ran.

Both ideas turned out to be a bummer. I hate running on treadmills. I used to dig it because it was the easiest way for me to run. Once I started running outdoors and running 5K races, the treadmill just became a monotonous, boring experience.

So, I turn on the tv and set the volume loud enough to distract me from the droning sound of the treadmill. I have my second bad idea...WHY NOT RUN WITHOUT SHOES ON? Sure, let's take something boring and make it painful. I have issues.

The first half-mile was no big deal, I was comparing the cushioning of the shoe to the sensation of feeling every step all over my Fred Flintstone feet.

As I got further into it, the treadmill belt felt a little rough...then it felt like sand paper...by the end, I was convinced I was running on barbed wire. DUMB.

I had a nice little blister going on both feet. Fun. Lesson learned...wear shoes. Fortunately, I am all good to go today. I have a training appointment with Brandon, and I will be running 3 miles afterward.

A rainy run...

2011-04-12T15:06:00.001-04:00

The 6.5 hours of sleep passed quickly. I felt like I closed my eyes and the alarm instantaneously went off. I know I need more sleep, but I also have a busy day of work. My goal is 8 solid hours tonight.I won't be training late, and I won't get sucked into watching The Kennedys either...

I got my great running shoes on and double-knotted the laces on my way out for a crisp morning 3-mile run. I am a major fan of the Brooks Beast running shoes, this is my third pair. I have no arches. Everyone has some talent and I guess this is mine.

The weather forecast called for rain, and I was glad to get my first mile in before the sky opened up. I was ready for it. By ready, I mean I was wearing clothes and I didn't care if I got soaked. I DID GET SOAKED. No big deal. The 3 miles were easy enough. I did have to do some walking -- over the next 25 weeks I want to be able to run 5 miles without any walking (a goal, within a goal).

I am happy to report that I have two friends who are definitely committed to running the Wilson Bridge half marathon in October. In addition to LaTasha, my friend Roger is also going to run it. Both of them are accomplished runners, so I have my work cut out for me if I want to keep up with them.

The training is going well!

Taste the salty sweat fat man...taste it...

2011-04-11T21:50:00.004-04:00

I began my half-marathon training tonight (officially). Really, the training started yesterday.

Let me take you back...

I was texting my friend LaTasha on Saturday when she challenged me to do the Woodrow Wilson Bridge Half Marathon on October 2, 2011. I initially thought NO. After a little encouragement, I decided to commit to it. I was really worried about the distance, then I read that I would need to average a 15 minute mile over the 13 miles.

I am used to doing 5K races. I have done two in the last two weeks with my oldest daughter (she is 10 and recently joined a youth running club). We were already scheduled to run the Cupcakes for Cause 5K on Sunday, so I was doing something running related which now would be half-marathon training related. (I'll skip the part where I talk about how sore I was from playing an indoor flag football game the night before. That is called a TEASER.)

This is as close as I got to eating the complimentary cupcake at the end of the race. I was a good dad and gave it to my youngest daughter. She said it was delicious.

Fast forward back to Monday...

According to my Hal Higdon Half Marathon Training plan, I needed to stretch and do strength training today. I have been training with a great trainer, Brandon Jones, and we were scheduled to work tonight already, so the half-marathon training was off to a great start.

Brandon and I have been working together since 2008. He puts together training plans that keep me challenged and he was very supportive of my plan to run the Wilson Bridge race. Tonight we did a pretty grueling hour.

3 sets of 3 reps of abs & sprinting up a staircase in the gym. There are 18 stairs BTW, I count them EVERY TIME.
5 sets of 12-15 reps of explosive flat bench press. Imagine lowering the weight slowly, pause, then explode the weight to full extension.
5 sets of 12 reps of decline bench press. Tough, makes the triceps work hard.
5 sets of 12 reps of low rows. Just because.
5 sets of weighted squat/chest thrusts. Hard to describe, but think about the motion a football offensive lineman performs when he is trying to keep a defensive lineman from running over him. FUN, but these are extremely tiring.
5 sets of sprints up the staircase while carrying dumb bells (last two no weight, except for my fat ass moving up the stairs).
5 minutes of intervals and varying speeds on the treadmill while walking BACKWARDS. The challenge here is not to look like a dork. I FAILED.

Tomorrow morning, I go on the 3 mile run. I am excited.

Taste the salty sweat fat man...taste it...

Turning this blog back on...why?

2011-04-11T11:47:00.008-04:00

Hi again. It is me. I'm still here.

What do I look like now?

This is me, as of yesterday. Do you like the smolder? Thought so. I had just completed a 5K race along with my oldest daughter. In case you've forgotten, this is what I looked like when I started the blog back in October 2008.

I have lost a lot of fat, put on a lot of muscle and I kind of went nuts trying to understand why I don't lose pounds, but I do lose inches. I am past that now...I think. Either way, both the pounds and inches are coming off.

So, why do this blog again? I am preparing for what is the most challenging and aggressive goal I have ever set for myself. I AM RUNNING A HALF MARATHON IN OCTOBER 2011.

I hope this doesn't scare you the way it scared me when I was approached by a friend to do it. 13 miles...me...running...right. I am really excited, I have 25 weeks to prepare. I am following a novice half marathoner's plan by Hal Higdon. You can read about it here.

I am back baby. Lots to talk about. If you are into twitter, check me out, 'dattubadude.'