VT Dad’s fight vs. inertia & flab

This afternoon was an ideal time for a run.  Autumn was in the air, the leaves are beginning to change. It was 63F, 17C with a nice gentle breeze was blowing.  It was the perfect time to scrape the rust off of my running shoes, and make good on my promise to myself.  I set out on a 4&1/3 mile run that had been my base run during last autumn when I was trying to get my body into running shape.

If felt good to be back on the road again, alone with my thoughts.  I set out at a comfortable pace.  It soon became apparent that I had lost touch of the sensory feel of running.  I was out of synch, neither my breathing, stride, or balance felt quite right.  I had no sense of my pace.  I just new that I was laboring some, I had no fluidity in my movements.  My watched chimed at 8:30, my new goal pace for my base runs.  I was nowhere near the 1 mile marker, but that was all right.  I was back running.  I was off the sidelines and back in the game.

My run today took under 44 minutes, the time wasn’t important, my actions were.  I need to cut 6+ minutes off the time for that run, while running at a relaxed pace to reach some of my goals.  That’s not a concern, today I got back in the game.  I have plenty of time to improve and refine my running.  I looked back at my spreadsheet from last year.  When I first ran this loop a year ago it was my 11th day back running.  In 2007 I was nearly a minute slower than today, and I was carrying an additional 12 pounds.  Today was the first of many steps towards my goal.  My race is in 235 more days, but in many ways I took the most important steps today.

I’d like to wish everyone a Happy Jewish New Year, may you have a sweet new year.  The Jewish New Year, Rosh Hashanah comes at a fortuitous time in my health and well being cycle.  Since the summer has ended, I’ve gone from playing basketball 4X a week to being a lump.  It’s time for me to address the situation, and make some New Year’s resolutions, and get back to being the person I’d like to be.

I have a lofty goal for the coming year: May 24, 2008, 34 weeks from now I will run in the Vermont City Marathon.   My goal is to run a sub 3:30 marathon, which would qualify me for the 2010 Boston marathon.  I would love to be at the starting line for Boston as a 50 year old.  That is my goal, the following is my plan to attain that goal.  

I have let my weight increase to 195.  This is still 20 pounds lighter than I was a year ago at this time, but 10 pounds heavier than I was 4 months ago.  I need to be more mindful of what I eat, and how much.  I hope to lose 5 pounds by the end of October, and then let my body find a good training weight after that.  For my non running training, I need to focus on the core, mixing up bosu ball and stability ball home workouts, getting in a regular routine of 4-5 workouts at home weekly.

Another routine that is essential for my success is getting enough rest.  No more excuses, and squandered evenings in front of the computer or TV.  I need to get to bed consistently at 10:00 PM, so that I can get at least 7 hours of sleep nightly.  

Most importantly is that ignoring my early morning A.M. alarm is no longer an option.  I need to get out there and get back to my predawn road warrior self.  I really miss the inner peace that I get for a run on the open road.  Between now and January 1st I will focus on trying to improve my 5K time.  My 5K PR is 24:08.  According to my running book, someone who is hoping to run a 3:30 marathon should be able to run a sub 21:50 5K.  I can race in 4 locally:  October 5th, October 25th, November 27th, and January 1st.  

Training between now and then will consist of base runs of between 4&1/3 miles and 7.4 miles, with a goal of lowering my base pace to 8:30 miles.  In addition I will incorporate a weekly hill run, a weekly speed interval/fartlek run, and a weekly 10 mile long run.  My long run goal by January 1st is to complete my long run in under 85 minutes.

Again I’d like to wish everyone a Happy New Year.  May we work on improving ourselves and our world.  May we find happiness and joy in ourselves and each other.  May we build a peace that can refresh us, rejuvenate us, and allow us to accomplish great things.  Shana tova umetukah.

In and Out Challenge focuses on building physical strength AND inner strength (in and out…get it??). We, the Jul and TLC, decided that we may focus too much on weight loss and inches lost that we may stray too far from the big picture…that it is really about total health, am I right??

The rules.

1) Copy and Paste this to you computer, you will need it to track your points!

2) It is a 1 month challenge. Starting Oct. 1st, running to Nov. 1st.  The goal is to finish with the highest points…BUT

3) You have to complete AT LEAST one tast from EACH categorie EVERY WEEK for you points to count!! Easy enough!!

4) Every Friday tally your points and post them on your blog, we will help track them!

5) Let us know by SEPTEMBER 29th if you are playing, so we can finalize out list of competitors….any suggestions to bettering/changing the list will be appreciated and can be changed before the 1st!

SPIRIT:

1 point for every new friend made on BB

1 point. Go for a walk, alone!

1 point. Buy a kid a cone (picture??)

2 pt. for community service (post a picture)

2 pt. for random act of kindness (tell us about it)
2 points for every blog you respond to.
2 points for every group activity such as;

     ~bball, aerobics, lunch with friends/family

2 points for every picture posted of a personal beauty;

   ~your kids, sunset, your favorite walking trail.

3 points for every yoga class

3 points for meditation

3 points for church, synagogue, worship, ect.

BODY:

1 pt for every 30 min. cardio

    ~(walking, running, elliptical, spinning, ect.)

1 pt for every 30 min. weight

2 pt. per day of clean eating
2 points for ab work out
3 points for HIIT work out
5 points for 5k
7 points for 10k
8 points for scaling a wall

  ~ (or any totally random active participation)
10 points for half marathon

2 points for every 1 lb lost
15 points for meeting goal weight

  ~(has to be 4 lbs or more…10 points for 1lb in 4 weeks not very fair!)
2 points for every 1/8 inch lost
15 points for meeting inches lost
2 points for every progress pic posted

MIND:

1 pt for each new word learned (post it)

1 pt. for each 30 minutes of reading done (tell us about it)

1 pt. Post a riddle

2 pt. Solve someone else’s riddle

2 pts for posting factual information of a nutrient

   that relates to mind and/or body

HAVE FUN!!!

This past week was uneventful.  My youngest celebrated her 9th birthday, so I ate some cake.  Nothing else of consequence happened during the week, so I’ve dropped from 15 to 12 in the 36 point challenge.  I’m not injured, I don’t have any excuses, but I lack motivation.

As school has restarted, and my basketball has ended, I’ve become a slug.  I’ve only run twice since July 4th, with no change on my sluggish behavior in the foreseable future.  Although I’m signed up for a half marathon in a month, and a full marathon in 7 weeks, I’d say both are in jeopardy.  At least during the summer I was playing basketball 4X a week.  As for the 36 point challenge I stand at 15, it may be my zenuth if my sweet tooth kicks in.  As for the coming week, I could plan a schedule, but those would just be empty words.