Plateau #1001

I have finally broken another plateau. I'm below 230lbs consistently so 225lbs looms in the horizon. This is the last week of my current recovery program and I'll be switching my workout to a different format for the next three months. I have been splitting my routine into upper and lower body routines and it has worked well. I hit a max of 100 squats with 90lbs on my back (endurance training). I hit a max of 270 lbs bare grip dead lifts and 290 lbs with squats for up to 12 reps.

In the clothing department I have gone down from a 48 inch to a 41 inch waist. I can fit on a 40 but it's just a tad bit tight. Nevertheless progress has come slowly but surely. There was a time when I wanted the weight to come right off but I'm settled and happy with the way things are going. My mid area still has some fat to get rid of and it is happening as I write this. I've been complemented at lest three times in the gym about my weight loss and it's sure reassuring. We are sometimes are own worst critics.

Some folks still think I'm crazy because I have not touched a donut and sodas for over three years now. I use to miss my root beer but not anymore. I occasionally still have my cheat meal and include Ice Cream with it (although it's a kid's scoop for me). The aches and pains of working out and doing without ice cream most days of the week (six days actually) are the sacrifices that one has to make for healthier living. I'm not talking about injuring one self, just growth pains and recovery. It gets better as time goes by and I can attest to the fact that I feel so much better. I can actually drive longer distances without experiencing pains on my abdomen and other weird symptoms. I can hit 10 mph on the tread mill for short bouts and survive to tell about it. My kids have followed my example and at 17 years of age they are more informed about healthy eating than I or my contemporaries were at that age.

Today I hit the tread mill and bike in the gym. My workout consisted of a five minute stationary bike spin. From there I walked to the tread mill and for twenty minutes I incrementally went from 3.5 mph to 5mph, then 6.5 mph, slow back down, hit 8.5 mph, slowed to a walk and adjusted the incline to 7, lower the incline to 3.5 and went all out at 10mph for about 45 seconds. That's it. Cooled down and called it a day.

My breakfast, snacks and lunch consisted of egg, vegetables, skim milk cheese, almonds. A home made smoothie with strawberries, blueberries, papaya, raw milk, green tea, cinnamon, vanilla whey, and almond butter sandwich and an apple. Still under my 2500-2600 calories per day allotment.

I think I'm fully recovered from my Marathon experience and looking forward to my next adventure which is coming up in a couple of months. The top of half dome in Yosemite. I'm really looking forward to this hike, run. Everyday I say to myself "I am lean, strong, healthy and happy!" And my new saying is this: "God (yhwh) gives me endurance, when I run long, I experience his patience"

Tuesday Trail Run

April 11, 2006

I found out yesterday that the gym would be closed (the men's lockers to be specific). It motivated me to get up earlier and do a trail run this morning. I have adopted an abandoned rail road track that will someday be converted into a bike path. Hopefully the qualities that make it so fun to run on now will not be lost.

There is loose gravel and lots of spread out tree bark and other soft materials which make running a complete joy. There is always the fear of a twisted ankle but from what I've read and experienced this the opposite of what is happening.

Running on this uneven surface creates a tough workout. As you run, one has to use more energy to propel forward. As you're air borne, landing on the soft uneven surface (which feels like a very thick rug), strengthens the lower leg muscles and smaller muscles in the ankle area. I have done this four times now and can't wait to go do it again. When I first began I was apprehensive about my footing. I'm a little more relaxed now and able to concentrate on my surroundings. The attached photo was taken this morning while doing my warm up walk before running. I can't believe I had not noticed this before. I'm now going back with tripod and bigger DSLR to photograph the cacti. I found some very interesting patterns, plus some flowers soon to decorate the prickly beast.

Among other things I wore my heart rate monitor and my perception of how having a hard workout was not unfounded. I hit an average of 130 bpm and a max of 160 bpm. I burned 899 calories in about 45 minutes (take 20% off, heart rate error, body weight etc.). I had a wonderful breakfast after that and now I'm just planning for the next run. I'm glad I brought my camera with me. This will be the beginning of a good relationship with the surrounding flora.

Do you sometmes feel like you're all tied up in knots?