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Monday, July 2, 2018

Q2 - 2018 - Update - Record set

322 lbs., I have no words to describe how I feel about being the heaviest I have ever been.

Monday, April 9, 2018

Q1 - 2018 - Update - Simple Formula

It has been a tough few months for sure.  It's a simple formula:

[weight gain] = [no exercise] + [no dietary restriction]

You will notice that I had a big dip in January.  I decided to try the "Keto" style diet and it worked real well for weight-loss but messed me up something bad. It took me a couple of weeks to recover from the symptoms and now I'm back to being leveled out.

This graphic is self-explanatory on the walking/running progress.

Thursday, January 4, 2018

Happy New Year - Jan 2018

Happy New Year! The holiday season was good to me for sure.  Spending time with family and friends are the highlight of my Christmas and New Years season and this year filled my love tank to the brim.

Well, I started the holiday season knowing that I typically gain weight so I did my best to keep it in check and did fairly well all the way up to my trip to Florida at the end of December. I'm happy with my results in November and December but crushed that I gained nearly 10 lbs. in one week. I knew that I was eating a lot but didn't think it was this bad.

If there's a silver lining, I'm still at a deficit for the year and down 10 lbs. year over year so there's still time to get ahead of this.

As mentioned in my last post, this chart tells it all.  No exercise equals weight gain. 32 miles in November helped to keep my weight in check, but only 11 in December contributed to the upward climb for sure. One of the things that added to less exercise was an overloaded work schedule.  Between overtime at my full time job and nearly 30 hours at Pizza Hut,  there just wasn't any margin for exercise.  While my wallet is appreciative, my waistline is not (and other aspects of my health, naturally).

If I'm being brutally honest, this weather is a stumbling block to my fitness.  I'm motivated by walking and running outside and not so motivated on a treadmill.  I'm going to look for other avenues, and I'll have to let you know how that goes.


Tuesday, October 31, 2017

Fall Back - Part 2

September/ October Update

[Part 2]

In Part 1 of this month's update, I just made some observations about what types of things get me off track.  At this point of my life, I'm not sure why this seems to happen at the same time every year but now it's something I'm looking for and hoping to turn around before I'm back up to 312 lbs again.

As mentioned before, my mileage for the months of September and October are down.  Since I use walking and jogging as my primary vehicle for weightloss, this lower mileage trend helps to explain the upward trend in weight.  Even if I eat poorly, the running will keep my weight in check but without the running and the poor eating is compounded.

I spoke on this a little last month.  I've tracked my weight for long enough now that I can see a yearly trend that occurs.  The 2013/2014 drastic dip was the marathon training (and when I started TMinus110).  After marathon training, I've been on a regular cycle.  260 lbs appears to be the typical floor.  Another striking observation is how fast I gain weight.  I typically lose weight at a rate of 2 lbs a week but it only takes me a couple of months to go from 260 lbs to 312 lbs. 

I'm not sure what I'm going to do with all of this but I've got to do something to break the cycle on this year around.  We're entering into the holiday season so we'll just have to see how things go on the backside.  I just know that I don't want to be 312 lbs in January. 

Monday, October 30, 2017

Fall Back - Autumn's Lament - Part 1

September/ October Update

[Part 1]

Back in August, I prepared myself for the possibility of gaining weight after vacation.  Thankfully, I prepared, vacationed with some restraint and finished off the month with some weight-loss.  Some of the success was due to the 5K Donut Dash goal.  Having a race coming up definitely helped me stay on track.

I plateaued in September and ended October with an upward trend. Since I'm now on the lookout for these negative cycles, I'm able to see what causes them and then respond.  Here's my observation this go around.

First, there was hurricane Irma. For a week in September, we hosted some good friends from south Florida who evacuated from the storm.  We had a total of 10 adults, 4 dogs, 4 cats and a partridge in a pear tree. I got some runs in but both my eating and exercise schedule got off track.

Tragically, I lost my aunt Donna (my Mom's sister) and I was asked to conduct the funeral in Florida.  While we tried to get some exercise in, the activities related to the funeral consumed much of my time; including a late night/early morning stretch.  Add to this visits with family in restaurants, coffee shops, and Dunkin Donuts, there was little hope for staying on track. I'm not being harsh on myself but recognizing that this type of thing does contribute to getting out of routine. 

Next, about a week later, Mom and Dad visited for their annual Autumn visit to Georgia.  We celebrated their time with visits to the apple orchard for apple picking, the fair and a late birthday celebration for me.  Along with all of that came a ton of delicious cooking, and less exercise.  Mom taught Alexis how to cook our traditional family pierogies, Mom made my traditional birthday lasagna and apple deserts were aplenty.  I denied myself nothing and thoroughly enjoy it! 

Finally, I started a part-time job with Pizza Hut.  Pizza, chicken wings and breadsticks.  Need I say more?

[continues to part 2]

Friday, October 13, 2017

Runs for doughnuts

The Labor Day - Doughnut Dash 5K - September 4, 2017

My buddy Joshua and I decided to do a 5K together.  What better type of fitness run than one involving doughnuts? (or is it 'donut' ?)  I had a great time joking with him about our competition.  Joshua was picking out the guys just as big as me and egging me on to beat them.  It worked.  During the race, I took personal pleasure in passing these guys in my same physical shape (round is a shape, right?).

I'm still impressed with the times that Joshua is laying down.  He's got some fierce competition in this age group (his age group was in the top 5 of the entire race) but he still laid down an impressive M/M pace time.  

I was also proud of myself.  My practice runs have been 14MM and I finished the race at an impressive (for me) 11'53.  I typically slow down with each mile and I gained in each mile for this race.  

To top it all off, the end of the race had a serious hill (upper right) that I concurred.  All of this added up to the most pleasurable race experience in recent memory. I'm a big guy, and I take pride in my ability to move this mass along a race course towards a weight-loss goal and other personal achievements.

More race day photos:

Monday, August 14, 2017

Facing the giant

I have repeated a consistent trend over the last four years that involves losing a copious amount of weight and then regaining it back.  There's something that happens after vacation in August that gets me back into old habits.  Last year is no exception.  This year, I am determined to lean on my staff, gather smooth stones and a slick sling and face this giant.

Saturday, August 5, 2017

Old Soldiers Day 8K - 2017

TMinus110 is not only about my personal journey but also includes those in my family improving themselves in a similar fashion.  I'm fortunate to have a family that embraces together these activities. With that said, I'm thoroughly impressed with Debra and Joshua taking on the 39th Annual Old Soldiers Day 8K in such short time to our return to running. 

It warms my heart to see mother and son together enjoying an activity like this.  I'm not used to being on the side lines but I also enjoyed sharing this moment with Gabrielle in support of Joshua and Debra.  

Being a runner myself, I shared an empathetic amount of support for Joshua and Debra as I cheered them on at the half way point.  I could see the effort on their faces.  One particular spectator benefited included the race course looping around a block twice, so I got to support them at the start and halfway point of the race; and then again at the finish line. 

I am so proud of these 8K finishers! This is Debra first race in over a year and Joshua's first 8K.

Joshua pulled a third place age group finish which was a pleasant surprise.  I'm continually impressed with Joshua's athletism.  This past summer for a couple of months he played as a catcher in All-stars Baseball.  Given this context, to see him getting a podium or even completing an 8K is most impressive... for a catcher.

Way to go Joshua and Debra!

Race results...

Tuesday, August 1, 2017

[Weeks 11 - 13] Pressure relief valve

While weight-loss is a major focus of my exercise and diet, the primary goal is to improve my vitals.  Of all of my achievements this month, my blood pressure numbers are the most surprising. I have consistently stayed in the "safe zone" for the past couple of weeks.  My joy is off the charts. My resting heart rate is also impressive.  It's a good feeling that I will need to book a visit to my cardiologist to have my blood pressure meds adjusted once again (66 is getting low).

Stats for the Month of July:
Another successful month.  My running mileage is up for the second month in a row,  my weight is down another 11 lbs, and I feel great about my progress.  One last 3-week push before our annual Sanibel vacation. 
  • Current weight: 281 lbs
  • 1-Month weight-loss: -11 lbs
  • Total weight-loss to date: 30 lbs 
  • Total Miles: 76

Monday, July 10, 2017

[Week 10] Muscle fitness incorporated...

Running is my primary avenue for weight-loss but I find that layering muscle fitness into the mix not only helps me feel stronger for the run but also adds lean muscle mass for increased metabolism and calorie burn. I rotate two different muscle groups so that I don't rest between sets and get an added cardio bonus from this method.  It also helps me to finish my workout with 15 to 20 minutes.  My daughter Gabrielle has been my training partner for the past couple of weeks.

I should also mention that I was able to get in three non-stop 5K runs this week and my time is already improving from almost 16 mm to just under 15mm.  This time around, I'm not suffering from shin splints or other early running injuries.  I'm also impressed that my cardio fitness is doing just fine with this increased workout.  I think walking for a month (almost daily) has given me a stamina foundation for running.

As always, Debra is quite impressive.  She really is a good runner.  She's already doing 5K non-stop runs at 13mm (and faster by the end).