Why do I do this...

Why? To be better...

1. I promised (only a few people will know what this means, and if you don't, you will).
2. I am better than this.

Personal Bests

Santa Race November 25, 2012
5k 30:51 min/sec 6:11 pace per km

Boxing Day 10 Miler December 26, 2012
16.09 k 1:42:22 hr/min/sec 6:23 pace per km

Road 2 Hope Half Marathon November 4, 2012
21.1k 2:16:41 hr/min/sec 6:27 pace per km

Road 2 Hope Marathon November 5, 2011
5k 34:18 min/sec 6:52 pace per km

Around the Bay March 25, 2012
5k 32:07 min/sec 6:26 pace per km

Burlington Runners Good Friday 5k April 6, 2012
5k 31:22 min/sec 6:22 pace per km
(Garmin Race Time 5k 31:12 min/sec 6:14 pace per km)

Imperial Glass 4/8K Grey Cup Run November 26th, 2011
4K 26:55 min/sec 6:44 pace per km

Non Race Personal Bests

2.4km 13:19 min/sec 5:31 pace per km
July 17, 2012

5k 28:13 min/sec 5:40 pace per km
Nov 15, 2012

10k 1:02:25 hour/min/sec 6:15 pace Aug/29/2012

Challenge Start: July 18, 2011
Start Weight: 286 lbs
Current Weight: 208 lbs as at November 11, 2012
Total lost: 78 lbs
Goal Weight: 197
Last Cigarette: June, 2011

Friday, January 13, 2012

2012 Fitness and Health Goals

So, I have put a lot of thought into this but I must admitt I am not extremely confident about this so I am going to make an escape clause, I reserve the right to add delete and or modify any of these goals through out the year with the exception of one, I must continue to excercise and try to eat a balanced and healthy diet. Actually that is two but you know what I mean. I promise not to give up is basically what I am saying.

I think The 2012 Mission Statement of Health is a good kickoff and gives me a good sense of who and what is invested. So why a mission statement? Good question, its because resolutions are hope and dreams to me, goals, targets, and expectations bring accountability to something I should have a strong interest in. If its not wishful but rather an expected standard, I believe I can trick myself into success, and ultimately then control whats in my control which is only what I eat and how much I exercise.

So next was establishing some goals and a lot of this thought came from the discussion about the 30k Around the Bay road race. By the way for people that are not familiar with it, it is in fact the oldest road race in North America, older than Boston! Just that is a draw to try and be part of it but alas I am not ready, and that self reflection has made me think about devising a plan to get ready, but how?

Now this is going to sound silly, but I thought about those fitness tests from primary school. Remember the Award of Excellence, Gold, Silver, Bronze and the dreaded Participation Pin?! This was something that was hard for me as a child (not all of it) but looking back this is/was a great program and is a great measurement of fitness. As a child it made me feel below my peer group, and it was warranted when I look back. So because of this I am going to squash this memory by overcoming it. Looking back it was tough (to be a child and not be the best--that's real!) yes, but the thing that bothers me most is that I should have been able to do that test well (at that age), and should have done better than average. Its a vivid memory and remember it because I wanted to perform better. In 2012, I am going to work to be at an acceptable level of fitness (yes I know its subjective, but its a benchmark).

Ok now your thinking...cookoo...LOL...yes a little but no I really think fitness tests are good measurements so, I am going to use the Canadian Forces entry level fitness test as one of my measurement tools for 2012. For three reasons...1. they are attainable 2. in honor of all military service personnel 3. they are widely accepted as an acceptable level of fitness and they are also adjusted for age and gender. Let's get started!!! The Award of Excellence Goals for 2012 are....

  1. Push Ups 19
  2. Sit Ups 17 (old school)
  3. Aerobic Fitness-2.4 km run 13:25 – 11:12  < 11:12
  4. Pull Ups 4
  5. Run a 5k in Under 30min
  6. Lose an additional 40lbs
  7. Run in two 10k races
  8. Run in 1 half marathon
The first 4 are from the Canadian forces but I did exchange point 4 , The Grip Test for the Pull Up Test which is a standard of fitness for the RMC CF.

Now these standards are for admittance to the military, and after going through basic training I am sure that fitness levels increase and I would like to add a going beyond point that I believe is attainable if I work hard. The running portion is elite in my opinion compared to my present level but that's life (I guess I better lose that weight soon). I think its reasonable to surpass the original goal(s) by 20% (other than the running portion/2.4 km), and to keep me honest I am going to take a benchmark test and have it administered by a friend to make it valid. Also monthly check ins will be used to look for a trend in my progress towards those goals!!

Here's to achieving Health and Fitness in 2012!! Thoughts and opinions are welcomed!!


Tuesday, January 10, 2012

To Goal or not to Goal?

This week is goal week, and its interesting that there is a bit of a buzz at the office about The Around the Bay Race at the end of March (one weekend before the shipping lanes open for spring).

A co-worker while at a local Bridal Show for her upcoming wedding saw the brochure and brought it back to the office, and ever since its been a topic of conversation. (By the way it stares at me on my desk). Surprisingly she and a couple others have even stated that they might be interested in doing the 5k, which I think is fantastic and is starting to really make me look forward to it and the spring.....here comes the problem....

Is doing the 30k to lofty of a goal?

I have reviewed the training program, and I basically could begin it, however is this a formula to injury, failure and or possibly ridicule?

I know, I know---doubt...fear...all those things...just jump in right? NO, I am trying to be smart about this but is the caution warranted? Is it an excuse or is it too soon? I know it wont hurt my ego if I start the training and cant finish. Lets say I can't finish the training...the money spent to register does not bother me. Then, what is it?

Okay, I know myself... finish the training...whoooo hooo...get out there....spend all that time training....knee starts to act up....foot starts to act up (during the race)...will I stop is the question? Did I come through all the training to stop/quit...I DON'T THINK SO!!... this is a huge problem and I know its the way I think. I wont stop, just like I wont waste my food (one reason why I am fat). Its me...start...I must finish. Its the way I am programmed. That's why I do fat so well...really I am a perfectionist!! :)

Next problem...by no means can I run fast or do I think I am competitive in my age group but...and I mean a big BUT....I am competitive!!

Can my attitude cause me to do more than I am capable of (during the race or will it break me)? And why you ask, do I care? I can't be last last...I just can't. Yes its a victory to finish but not the kind of victory that pleases me. If I wanted to participate, I can participate on my Saturday run. Marathons..races etc. are exactly that...races!! Yes they are cloaked as non-profit events but if it wasn't important there would not be bibs, times and or rankings. Otherwise it would be...lets all walk for charity!! No, its a sport and competitive one...I respect that.

A friend recently told me to KISS it. Is this the solution...thoughts?


PS I had the same question KISS=keep it simple stupid

Monday, January 9, 2012

Weekly Round Up--Ending January 8th

The Good

  • Ran Mon 5k/Wed 4.3k/Sat 8k/Sun 5k total kms 23kms
  • Gym Wed/Thurs/Fri
  • 3 strengthening workouts--all upper body
  • a personal best 5k
  • feeling some renewed upper body strength (weight training since mid December)
  • daily PF stretching and arch rolling

The Bad

  • increased water consumption to 4-5 glasses daily (2-3 short--tooo much coffee)
  • 1 day elliptical 1 day arc trainer
  • not tracking time spent accurately exercising (only estimating)
  • no PF icing

The Ugly

  • no lower body strengthening and or little core work
  • not tracking my calories (only had 1 binge evening but tracking spells it out)
  • no weight loss, just getting back to pre Christmas weight

Overall last week was very momentous and I am feeling some great positive "strides" forward :). With some small adjustments and better tracking I know it will come together. Definitely have to track my food again and begin to work my lower body with weights. I am confident this will aid my PF just as the stretching and rolling a golf ball under both arches has. Once I add icing, it is my hope to resolve it within 30 days. I am also making a concerted effort to technique while running to land mid foot and to focus on being able to bear my weight on my fore foot. I am sure over time this will also resolve a lot of these issues with PF. Admittedly its hard to relearn foot placement however I know its paramount if I am going to continue to run and especially if I want to continue to add distance and  speed.

Now most people have set there goals for 2012, however I have not. This is my goal for this week..set them, and then go get them!!