Today is the fifth update of my goal to to return to race weight by April 13th. I am in a "sort of" competition with my brother-in-law Mike to reach our mutual goal of 169 pounds. See my first blog for details on where we started. I think you will see we both tackle weight loss in a completely different way. The goal of this series of posts is to show how a couple of average guys get back to their goal race weight.
Week Five Summary and Results:
Back to Back solid weeks! I think I am finally over my sickness. Last Sunday was the first time I was able to attempt a long run outside and it felt great despite the 15 degree temps at the start. I was able to complete all of my workouts and ran a solid 27.5 miles for the week. I ended up only losing a half pound this week but that was due to an ill-timed, late Mexican dinner last night. All week I have been showing 1-1.5 pounds of loss until of course...weigh-in morning. I will make sure I don't sabotage my weigh-in next week.
On the diet front I also had another good week. I have continued drinking tea to curb my appetite and I am beginning to get used to the smaller portions at meals. Losing 20 pounds takes time and every week just builds on the last. Losing 1-2 pounds a week is about all I can ask for without going crazy like Mike. I am happy to continue plodding along week after week sticking with my strategy. It is pretty clear to me at this point that my sickness and the antibiotics definitely held back my weight loss at the beginning of the month. Not sure if there is a medical reason that prevented me from losing weight or maybe it was my body holding on to the weight to protect itself. Who knows? I finally have my energy back and that is all I care about.
Sunday- ran 10.4 miles (longest run this year!)
Tuesday- ran 6 miles (tempo workout)
Wednesday- ran 5.1 miles (60 degrees...Wow!)
Friday- ran 6 miles (30 min of it was track workout)
Saturday- biked 40 minutes easy on trainer
Totals: ran 27.5 miles and biked 40 minutes on trainer
Starting weight: 189 Feb 3rd weigh-in: 185 YTD loss (5 weeks): 4 lbs
Week Five Summary and Results:
If you can't measure it, you can't improve. It has been said in business and it is true in training. Sure, when I step up to the start line in a 5k, I am watchless, but as I look to increase my speed, I will measure everything. Carefully keeping track of my progress allows me to see what works and what does not. I am tracking every workout now using time (not distance), as speed and distance will come with a good base.
So here I am on vacation, no scale. One of the best ways I have found to lose weight and keep focus is weighing myself every day at the same time. I know that when I eat sushi, I gain 1.5 pounds, mostly as my body keeps in water to flush out the salt. I also know that after my long workout on Saturday (my fasting workout), I weigh myself and if I am disciplined, I can reach that weight by the following Saturday. No scale is good and bad. No daily reminder that I am losing weight, but no real penalty if I eat a little too much for enjoyment. So, I take a break from weighing myself, but not from losing weight.
Traveling and eating right is difficult to say the least. Ordering a salad with no cheese, no egg, no dressing, no oil, only to have it come out with salt and pepper..(who salts and peppers a salad?) I guess people will be people. It is a sign of how terrible our eating habits have become. I am sure the chef felt that the vegetables needed "something" on them to make them taste good. So that "something" gets added to everything we eat, and we really don't need it. Anyway, adding another 60 minutes outside running in California is not bad. Hopefully the added exercise will make up for the eating.
One final note, as I was getting ready for a drop-in yoga class, the instructor said she never thought of visiting a yoga studio while traveling. One of the best parts of vacationing is changing up your workout routine, running in new places, dropping in on a different style of yoga than you are accustomed. If you stay poolside drinking a tropical drink, you lose out on experiencing what could be the best part of traveling, running on a new road...
Sunday- 1 hour elliptical
Monday- 1 hour yoga +75 minutes swimming
Tuesday- 45 minutes yoga + 1 hour spin
Thursday- 1 hour run
Friday- 90 minutes Yoga + 45 minutes run
Saturday- 1 hour elliptical + 20 minutes bike
Totals: 3.25 hrs yoga + 1.33 hrs cycling + 2 hrs elliptical + 75 mins swimming + 1.75 hrs running
Starting weight: 192.5 Feb 3rd weigh-in: vacation YTD loss (5 weeks): 15.7 lbs
Week Five Recap:
Even though I didn't have the results to prove it I had a great week. I am feeling stronger and stronger and with Mike on vacation this week I have to think I am gaining ground. Losing weight takes time and hopefully I can build on this week.
As you have seen both Mike and me approach weight loss and exercise in a completely different way. What works for Mike would not work for me and vice versa. Everyone's body responds to diet and exercise differently. In addition everyone has different personalities and ways of staying motivated. I hope that lesson learned is that you have to do something....If you have been on the sidelines take that first step today to improving your health and fitness. You will be glad you did!
Next Update February 9th!