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, March 2, 2012

Goal/Routine Update and Progress Report

So March is here and I think we can all safely say we made it through the "dog days" of winter. Not sure if that makes any sense but winter certainly has been a weight gainer for me in the past and also typically leads to less activity.

I would like make a statement to all people with a challenge in regards to weight and that is... if you did not gain one single pound during the winter, then you officially are on track for a great Spring! Why, because I say during the hardest part of the year you held your own and did not take 1 step back. So I say a pat on the back is warranted!! Great job people of larger mass, you are on track for success this year!!!

Yes that is applause (actually a CrossFit clapping push-up)!!!

Okay lets talk about goals past and goals future. Some of you may remember my fitness goals for this year and I would like to update those and even possibly change them. As a refresher, lets see those old goals and see where and if there is any progress.

Jan 2012 goals
  1. Push Ups 19
  2. Sit Ups 17 (old school)
  3. Aerobic Fitness-2.4km run 13:25-11:12 <11:12 superior (for my US friends 2.4 kms=1.5 miles)
  4. Pull Ups 4
  5. Run a 5k in under 30min (outside)
  6. Lose and additional 40lbs
  7. Run in two 10k races
  8. Run in 1 half marathon
2012 Goal Update

  1. Push Ups 19 complete (thank-you Crossfit)
  2. Sit Ups 17 (old school) complete (thank-you Crossfit)
  3. Aerobic Fitness-2.4km run 13:25-11:12 <11:12 superior (for my US friends 2.4 kms=1.5 miles) not complete. Good progress on this one 1:50 off minimum pace expectation. 
  4. Pull Ups 4 not complete. This could be the toughest one on the list. I really need to work on my brute power and get my weight down to make this easier on myself.
  5. Run a 5k in under 30min (outside) not complete. I am going to shoot for March 25th for this one at the Around the Bay. If not, I believe breaking 31 min is likely more realistic, considering this race is only 3 weeks away. I am 1:44 away from breaking 31 minutes and my most recent time is 32:44. I have been steadily improving. My foot is so much better and because of this I am expecting big gains here in the next little while.
  6. Lose an additional 40lbs not complete. Since Jan 18/2012 I have lost 13 pounds. That is basically 2 months and I think 6.5 pounds per month is reasonable. Another 4 months should do it at this rate. I think I can get this done by September 1. Maybe overly optimistic but I believe with the good weather around the corner it is also very achievable.
  7. Run in two 10k races not complete. Might be impossible to complete.
  8. Run in 1 half marathon not complete. Might be impossible to complete.

Danger 4 most of us lies not in setting our aim too high & falling short; but in setting our aim 2 low &achieving our mark. -Michaelangelo

So I need help with number 7 and 8. The reason I say might is that I will be changing work schedules which will not let me be able to run in organized event, as most are on weekends and I know I will no longer have weekends off come this April. So what to replace it with? Just do my own run and make a day of it? This doesn't have the same effect/appeal on me so I am open to suggestions!?!? It doesn't even have to be a running goal! My only real hope is that it is two challenges that require me attaining something physical (something measurable). 

I am all ears folks!!!

Wednesday, February 29, 2012

I am Back!!

I am pleased to report my glute injury on Friday after my root canal does not seem to be as serious as it sounded or felt. I was able to go to CrossFit tonight!! 4 days off and a RMT certainly did not hurt!!

KettleBell Class

Warm up//5 rounds
  • 10x KB swings
  • 10x KB sit ups
  • 10x Superman's
  • 10x lunges
  • 5x monk walk
Work Out

AMRAP in 8 min

  • 29 double unders (skipping) if you cant double under--100 reps normal skipping (yes I have not skipped in 1000 years ok!!!).
  • 29 KB swings
3 rounds completed!! That skipping is hard!!
  • 3 min rest
  • 8 rounds 20 sec Russian Twists/10 sec rest
  • 1 min rest
  • 8 rounds 20 sec Planks/10 sec rest
Its all Glute with a good stretching warm down!!