Thoughts after Day 1 of the 5K Training - this time for real!

Motivation:

I know, I used this "Motivation" on a previous journal entry, however it played again on my mp3 player today, and was very appropriate. From Tom Petty:

Well I won’t back down, no I won’t back down

You can stand me up at the gates of hell

But I won’t back down

Gonna stand my ground, won’t be turned around

And I’ll keep this world from draggin’ me down

Gonna stand my ground and I won’t back down

Hey baby, there ain’t no easy way out

Hey I will stand my ground

And I won’t back down.

Well I know what’s right, I got just one life

In a world that keeps on pushin’ me around

But I’ll stand my ground and I won’t back down

Diary:

Day 1 of the 2007 5K training. The route I ran is above. I took the red route, and most of the time I tried to figure out how to correctly pronounce the word "Smetana" Smee-tan-a? Sama-ta-na? It was hard to run and think at the same time. If you call what I did running, that is. For the most part, this first training day was spent understanding the terrain and getting used to my "road legs". Running on an elliptical is different than actually propelling your body using your own feet. There is debris in the path, so you have to watch out for other things, people, and it is hot and sticky outside, which is different than the temperature controlled workout room. There are a lot of different things, but you know, I did ok for my first time out.

I was listening to my mp3 player, and it did a good job of setting a tempo for me to use, and I was having fun along the way. I tied my shoestrings *reallllyy tight* so I wouldn't lose a shoe, and I wore my comfy workout clothes. I used a cheap stopwatch to track my 60 and 90 second intervals, however half-way across the lake smetana it shorted out, and I lost my place, then I smacked it really hard on the back of the watch, and it started over again. That was annoying, but didn't phase me - I am cool as ice - so I just restarted the 60 second intervals and kept running. My Garmin ForeRunner 250 is on it's way..... I can't wait to try it out.. I will report more on this test next week if I get time! (giddy with excitement)

Here is the current training schedule for week 1:
Sorry for the delay, I reallize that this is a little late for others to follow on week 1, but you can start this Running/Walking plan on week 2 and nobody will know the difference. Or use one of the other resources listed below in this post. There are lots of opportunities to start walking and that really is the best thing you can do for yourself.

For those planning on running the 5K:

This week do the following:

• Sunday = Rest
• Monday = Brisk five-minute warmup walk.
  Alternate 60 seconds of jogging & 90 seconds of walking for 20 minutes.
  Five-minute walking cooldown
• Tuesday = Five-minute walking warmup
  Elliptical workout - 25 min
  Five-minute walking cooldown
• Wednesday = Brisk five-minute warmup walk.
  Alternate 60 seconds of jogging & 90 seconds of walking for 20 minutes.
  Five-minute walking cooldown
• Thursday = Five-minute walking warmup
  Elliptical workout - 25 min
  Five-minute walking cooldown
• Friday = Five-minute walking warmup
  Elliptical workout - 25 min
  Five-minute walking cooldown
• Saturday = Brisk five-minute warmup walk.
  Alternate 60 seconds of jogging & 90 seconds of walking for 20 minutes.
  Five-minute walking cooldown
• Sunday = Rest - go to church or spend time with your family and friends. Have fun.
  

Here is a big picture view from last year's 5K training plan - basically we are following this plan, just disregard the dates - Add 9/23/07 as the start of the last week.


For those planning on walking the 5K:

• Monday = Rest or walk easy
• Tuesday = 15 minute brisk walk
• Wednesday = Rest or walk easy
• Thursday = 15 minute brisk walk
• Friday = Rest or walk easy
• Saturday = Easy walk for 1.5 miles
• Sunday = Alternate 5 minutes of brisk walk & 5 minutes of easy walk for a total of 60 minutes.

For some of you, this week may look too simple, but it will get tougher - so start small. I know some of you have indicated to me that you may not be ready to go a full 3.2 miles. I believe you can walk it, if you can follow this plan. (Walkers - you will be repeating this week on next week's schedule, so get comfy.)

Resources, Resources, Resources:

As a recap, here are the links that you need to review if you are planning on working out:

• CoolRunning the 5K -
  
• The Couch-to-5K Running Plan -
  
• Thinking about a 5K run? Train for success -
  
• Beginner’s Guide to Running - at Zen Habits
  
• Preparing And Running A 5K For Beginners - from the Better Life Institute
  

Here are some *NEW LINKS* that you could review for more information about 5K training! More is better, right?

• The Orange County Marathon, sponsored by Nutrilite. (Nutrilite is where I get my supplements and vitamins and health improvement products - very nice and good.)
  
• Beginner 5K Training Pamphlet from Nutrilite - thanks to my brother for this link!
  

So now you know "What" to do, but you may not know "Where" to do it. This is where technology can help, and some social interaction. If you have a local running club, YMCA, or gym, the people there can help you find a place to run and may have some secret gems along the way. Also, if you use Google to search for "running walking clubs mytown" (if you live in San Fransisco, type "running walking clubs San Fransisco", etc). See if there are any hits. I found a ton of walking clubs right in my town. There websites had maps of local lakes that included the mileage and other details.

There are many running route planner online, in fact, this is perhaps the best example of "social networking", which is the most popular thing about this thing they call "Web 2.0". When I hear "Web 2.0" it means that a site allows for audience participation, not just static information that the author prints, but something that you can interact with and add to. Most people think "wikipedia or YouTube" when they imagine this. I like Google Maps and the mash ups that can be done using Google.
Here is how you use these sites (in general). Click on the map to set a starting point. Keep clicking from point to point to draw a route. Click on any of the markers for your route and see how far this point is from the start and what the estimated time would be for a given speed.

• Map My Run
  
• Walk Jog Run Maps
  
• Run the Planet Running Routes
  
• USA Track & Field Running Routes
  
• Web Walking Google Maps Pedometer
• Gmaps Pedometer

Upcoming Dates of Note:

Sep 9

• Tour of Eau Claire, Half Marathon & 5K Run/Walk. Come join the first annual Tour of Eau Claire: Half Marathon and 5K run/walk on Sunday, September 9, 2007.
• My friend Kurt and I will be using this run as our "time trials for the big 5K run at the end of September.
  

Sep 29

• St. Olaf’s Homecoming & Family Weekend occurs over the weekend of September 28–30, and I hope you’ll be able to attend. On Saturday, Sept. 29 at 7:15 a.m. Homecoming 5K Run/Walk Check-In at north side of Skoglund Fieldhouse. A $15 participation fee entitles you to RUN and a FREE T-SHIRT, which must be picked up at race registration. (What a bargain, get to Run 3.2 miles AND get a Shirt?)
• THIS IS IT. I imagine food, fun, family, music, friends, laughter, pictures, games, lots of social networking. Would Shotgun Johnson & Mississippi 7 like to play later that day? There would be an audience ready to sit down and listen to a fun show?? There is discussion of a grill out after the run with all sorts of foods and non-alcoholic drinks (maybe a real root-beer keg?) Let the imagination commence. This should be a real don't miss event!
  

Oct 6

I was recently invited to do a 5K with Memphis Evans at the TC 5K Run/Walk October 6, part of the Twin Cities Marathon.

Jan 6, 2008

• The Orange County Marathon 2008. When completing the Participant Information form, please select Team Nutrilite from the drop-down menu and enter the team password, Double X.
  
• This is really not booked yet, but not impossible either. Weird - this sort of a trip never entered my mind until my brother sent me an email about it. I can actually say that I *could* fly to California to run a 5K in January! What a twist of fate.
  

other, 2008

• I have no clue what is going to happen next, but sure am interested to see. Maybe I can take this 5K thing on the road, or get more people to join me for 2008 events?
  

This weekend is measurements and I will write a little about my last week - fun with the family, new friends, old friends, new experiences, and how "Being is better than Doing". I will also plot out the next week's schedule (Week 2) of 5K training for those who are following along. Bring a compass.

more later,

Chazz

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to the D, to the E, to the, to the, to the, to the, to the

Motivation:

I'm Fergalicious (so delicious)
My body stay vicious
I be up in the gym just working on my fitness
He's my witness (oooh, wee)
I put yo' boy on rock, rock
And he be lining down the block
just to watch what I got (four, tres, two, uno)
- "Fergalicious" lyrics

Diary:

The song has played for three workouts in a row, even though my mp3 player is on random play. This rarely happens. The song itself is just goofy, it is referring to how hot this girl thinks she is and how all guys worship her for her "tasty" body. It is utterly ridiculous lyrics, however it has 4 different rhythm patterns and each one is a great moving beat. It is getting me excited to do the 5K training, so I forgive the lyrics to use the music for my benefit.


Notes:

"So, I thought you said there would be no post this week?"

Yes, however some exciting research was uncovered that needs to be re-iterated to the CV fans:

1) After some thought, I believe I understand what people have been asking me when they are asking "How did you do it?" They don't realize that I still have a substantial ways to go, but see that I have lost 200 lbs over the last 2+ years. I am still working it through, but I think the answer to this question *might* be this:

"I have made a drastic set of lifestyle and attitude changes to get drastic results. I did not have surgery or prescriptions. I eat 3 meals per day using foods which I buy from the local grocery store. I eat smaller portions, which actually are "normal" portions I should be eating. I eat real foods - no processed or modified pre-packaged foods. I usually create my own meals. I don't allow myself to be hungry (normally, I am not, but when it strikes, I just eat a snack). I exercise 30 minutes a day (walking/elliptical machine/jogging). I drink water, no soda, no beer. I diary everything I eat and all my exercise - meticulously journal everything. I meet with a support group weekly to maintain my accountability and get inspiration and ideas. I write a blog that motivates me to have something positive to say and to continue to hit goals and milestones. "

Doing all of that won't mean you are successful. What I believe makes me successful is making a goal or goals that require some meaningful effort, then being 100% committed and faithful that you will do it. The goals should be achievable, measurable, result-driven and can and should be reviewed often. Having goals that are time-driven and have due dates helps to have a review process so that you can evaluate your performance and either make new goals or tweak the current goals so they make sense.

I highly believe that this goal setting and planning has been a huge part of my success. Maybe I sound like a broken record, but I plan on driving that home even further in October of this year. (nice hook, huh?) I am going to show you that goal planning and constant improvements are a really good way to make progress in whatever project you are interested in.


2) If you haven't seriously considered joining me for the 5K run, because you don't think you can do it or you feel like you haven't been invited or challenged, let me be the first to "officially challenge you". If you are reading this paragraph right here - I cordially invite you to join in the 5K fun run. "Rain or shine, runners and walkers are encouraged to participate in the 5K." You don't have to run! If you can walk for 60 minutes straight, then you can do this.

If you still feel skweemish, here are some helps:

St. Olaf’s Homecoming & Family Weekend occurs over the weekend of September 28–30, and I hope you’ll be able to attend. On Saturday, Sept. 29 at 7:15 a.m. Homecoming 5K Run/Walk Check-In at north side of Skoglund Fieldhouse. A $15 participation fee entitles you to RUN and a FREE T-SHIRT, which must be picked up at race registration. (What a bargain, get to Run 3.2 miles AND get a Shirt?)


Are you just starting out as a runner, or is it something you’d like to do? The "Zen Habits" blog, which I read often, has some good starting points for anyone who wants to hit the roads.


The Better Life Institute recommends a Beginning 5K Training plan. They recommend that you minimize soreness and stiffness by overdoing it. Be patient. Your goal is to complete the 5K running, not be sidelined.


So, with those two sites, plus the ones from a couple weeks ago

• CoolRunning the 5K - http://www.coolrunning.com/engine/2/2_4/146.shtml
• The Couch-to-5K Running Plan - http://www.coolrunning.com/engine/2/2_3/181.shtml
• Thinking about a 5K run? Train for success - http://www.mayoclinic.com/health/5k-run/SM00061
• Beginner’s Guide to Running - http://zenhabits.net/2007/05/beginners-guide-to-running/
• Preparing And Running A 5K For Beginners - http://www.betterlifeunlimited.com/healthtopics/display.aspx?s=wm&g=e&id=691410561048

well, you should be set to come up with a training plan that you can do. Now get off your duff and do it! Hey, I did (or am, to be precise - I guess I haven't really finished it yet. BUT IT FEELS LIKE I HAVE, so give me some leeway).

Leeway - another great word. "Leeeeee-way", I like it.
Go Twins! - your fans are sad right now and need a round of 10 wins in a row for a pick-me-up...

more later,

Chazz

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Finding Nemo, again.

Motivation:

"Losers visualize the penalties of failure.
Winners visualize the rewards of success."
~Rob Gilbert

Diary:

This week has been a whirlwind of activity. Most of my week have revolved around one of two things:
1) Answering Questions
2) Meticulous planning and measuring

1) Questions I have heard this week include the following:

"What's the number?" (referring to my weight)
Answer was 284 1/2 lbs. Shortly thereafter, I received a follow-up:

"Wait a second; my records show you at #383 on 2/19/07. #284.5 on 7/19/07 indicates a #98.5 weight reduction in 5 months. % months represents approximately 150 days which would suggest you’ve lost the weight at a rate of approximately .7 pounds a day!!! Is this really the case, or have I goofed up my math."

Your math is both impeachable and impeccable.

"Where are you at?" (referring to my plan for the 5K race and weight loss counseling)
Answer was that I called the counseling headquarters and spoke my mind. I also got in touch with my original counselor, and she had some great motivations for me, and wants to be one of my cheerleaders. I am happy that I got to make this connection again. Also, I am more committed than ever to compete in the 5K race.

"How do you look so good, skinny?" (from a waitress at a local watering hole)
Answer - ignored the question. I see lots of jiggle (and giggle) in my wiggle, so in no way do I condone or answer to someone calling me "skinny".

"How do you stay motivated?" (from a father of 2 at church)
Answer this by two things: First, I have a goal that is so important to me, that I have lifted it above other personal goals. I must compete in the 5K run. I do not want to be embarrassed by my time. This is imperative. This keeps me motivated to eat right and train every day. What is happening in the mean-time is that I am learning life skills that will help me to eat right and exercise for the rest of my life.
Second, this week the following news articles appeared in the local paper. All I could think of was "that could have been me". I don't want to be a burden on society, and both of these stories reminded me that my direction was the right one.

"How did you change?" (from one of my counselors at the clinic)
Answer: I reread the entire weight loss plan, reviewed my original goals, and my "Reasons to Stay Motivated List". This list includes pictures of me at a larger size, and pictures of people who I care about and care about me. My cheerleaders and fans. I measured all my food for a week at a gram-by-gram and oz-by-oz level. Very anal, almost compulsively, but it works and I don't need to do it all the time, just every now and then. - which brings us to point 2:


2) I spent most of the week planning and measuring. It was good for the following sub-reasons:

a) redefining my dinner bowls and plates.
While measuring my food portions, I came to the realization that I had been slowly adding portion size to fill the containers I was using. My lunch is always premade (by me), so this is not a problem. In fact, my lunch is usually the same thing every day. It consists of romaine lettuce and red cabbage or celery in a "salad shaker" that holds about 2 cups of salad. I have fat free dressing in another glad container that holds about 2 oz. I have a ziplock bag that contains a slice of bread or whole grain cracker, and also take 1 fruit. Plus I have my supplements, and a snack for later in the afternoon. Lunch is always the same size, always. Dinner, however, was becoming, a little of this, a little of that, some of column A, a little dash of column B, some of this that I need to use before it spoils, etc, etc. So I wasn't measuring my portions, and since it fit in one dish, it should be ok, right?

Depends on what size the dish is. At the former "Camp Snoopy" there was a giant size Snoopy figure sitting next to his doggy dish (which was a cool kids fountain). If my dinner dish was this size, I might have filled it too....

What was my solution? I decided if my stomach and tired/lazy body wants to fill the size of the dish, then my brain will find a dish that accommodates this behavior. The answer was simple. Over a year ago, my sister and niece bought me toddler dishes for use in the case that they come over and the niece wants to use her plastic glasses plates and bowls. Since then, my sister moved to another state, and the use of these dishes has become, well, nill, nada, zero. They are "Finding Nemo" themed, along with a cute little fork and spoon with pictures of fish on them. Looking at them closer, they are just the right size for a "single portion" of food. They are probably the same size dishes that your grandmother used during the depression. Somehow, our dishes have doubled in size, and so have our eyeball judgments of the portion of meals.

So, thanks to my sister, my niece, and Pixar pictures, I am eating a little more healthy once again. These have become my standard dish ware. Another reason to take your cue from your children. Sometimes they have it right..


b) Rediscovering the Cuisinart Blender.
So, a few years ago, my mother's sister sent me a gift certificate for my birthday. I used it to get a blender, and then for 2 years it sat in the box on my kitchen counter. I thought - what am I going to use a blender for.
Then one day, I was reading an article about losing weight and slicing your vegetables using a Cuisinart Food Processor. I looked at the box, and this is what I had. It wasn't just a blender, it was a Food Processor, too. So I unpacked it and I was immediately impressed with it's POWER! it cut chop, dice, puree, mix, cut ice, had a pulse feature, and was cool looking. It sounded like a power tool. vrrrrrrmmmmmmmm... YES! very bachelor-guy muscle manly!

Then it sat on my kitchen counter (this time out of the box) for another year. I had categorized this appliance as a "processor", when in it's heart - it wanted - it needed to be a blender. It was craving to blend - really blend something!

This week I plugged it in again - after finding out I could do the following as a snack on my diet:

• 2 cups of frozen fruit (berries, peaches, melon - this is in a mixed bag, I think Dole, that I got at Sam's Club)
• 1/2 packet of orange-flavored protein powder
• 1 scoop of vanilla-flavored egg protein
• 8 oz vanilla soymilk
• 4 - 8 oz water
• blend like a mad demon until the fruit is integrated

DANG! THAT WAS QUICK, FUN, and REALLY TASTY. A new treat on a summer's eve. I had this an hour or so after a meal that contained hot jalapeño peppers and ground turkey. The cool smoothie put out the jalapeño fire that was still roaring in my gut, and having protein near the end of the day is always a good thing for me, regardless of diet or no diet. I am going to cherish this blender now - not take it for granted and leave it on the lonely shelf.


Notes:

#Exercise#

True 5K training starts next Sunday. Whew. "Are you ready skeedaddy!?", as Mad Money's Jim Cramer would say. I think I am ready. I have been doing interval training on the treadmill at work, and my legs are starting to feel ok about it. They are not feeling like lead weights when I use them. NICE!

Still need help with finding a way to train for the 5K? How about a site that will help you to discover places to run/bike/walk? Try mapmyride! Test it out and let me know how it works for you.


#Fine Art#

If you happen to be in Luck, Wisconsin on Saturday evening, the Shotgun Johnson show would be hard to beat. Best entertainment in town that night.

#Work#

At my day job, a coworker this week told me that they appreciated my work because

1. I have good energy
2. I have an attitude of "getting things done".

I think this Chazz Vader Challenge has indeed changed my attitude. Certainly my energy level has changed, but more importantly, my view about my goals and milestones have changed. "Success breeds success" is a cliche, but maybe a good one. I feel like my success in health goals has made me more interested in hitting milestones at work, with my finances, with my relationships, with my music and with other parts of my life. As I have meaningful, realistic goals that I can point to and say "I DID THAT!?!", it makes the next goal easier to determine. It takes away fear about the future, uncertainty about my ability, doubt about my accomplishments. This is a core-level feeling. If I have gotten this far, who is to say what I cannot do? With God's help, I can attack any problem and go after any goal. That is such a great feeling to have. What freedom.

Anyway, It was nice to hear that my personal/professional attitude is showing to others at work. I will try to make an impact in a positive way. Since I am new, my response was that "I am interested and willing to help the organization in whatever way makes sense to my superiors." Fairly vague goal, huh. It is vague somewhat because we don't know what the future vision of our particular organization is, but I don't want that to stop professional growth, or my ability to leave a positive mark.

#The End#

P.S.

Next week I will be entertaining guests, so don't expect much of a post. I will give you two words to think about until then:

Shameful
Shameless

Why is it bad to be shameful, but also bad to be shameless? Have you no shame? You should be ashamed! You are shameful!

I haven't figured it out - don't be shameless, don't be shameful. You can have too much shame, but also you can have too little shame. Have some shame! But Google definitions indicates that shame is "a state of dishonor". Maybe you are damned if you do, damned if you don't. Shame is just bad, regardless if you have or do not have.

Blameful and Blameless, however, don't work that way. Being Full of Blame is Bad. Being Blameless is ok, but watch yourself, lest ye soon have something to be blamed for...


more later,

Chazz

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Service Vehicle Soon..

Motivation:

"Failure is only the opportunity to begin again,
this time more wisely." ~unknown

Diary:

Well, this week there has been a lot of questions from readers about "what are you doing with your weight loss plan, since your loss of a counselor?"

Answer: I am refocusing.

I am continuing to work with the clinic to continue to lose weight for the next 12 weeks. I have found after a review of my weekly diary that I am starting to slip - slowly at first, but now my food intake is not matching with my goals. I have been reviewing my current eating plan, and trying different ways of making food preparation easier. Here are some concrete ways I am doing this:

1) Measuring my food (again). When I started my calorie counting program, I methodically measured (with a kitchen scale) the food amounts I was eating, and was exact with my portions to an obsessive degree. Since then, I just guessed the size, based on my original measurement, and this worked ok. Recently, however, I have noticed that the amount of food in the meal has been creeping to fit the size of the container. This "scope creep" has meant that my weight loss has been affected. I am going to go back to basics and start measuring and looking at quantity of portions in my meals. This will get back into line with what the experts want me to do.

2) Retool my food diary. I am reformatting the diary I use slightly to make food choices a little bit easier. I am making it a graphical spreadsheet that will let me "check off" what I have eaten and what is left, so I can ensure I get a good variety of foods, colors, and flavors. This activity also will help me be focused on the food that I am eating and think about "good choices"

3) Get focused on the GOALS! I am resetting my goal meter to make sure I am on track.
As a reminder, I like to think about goals in several steps. These are all new goals - in fact, I am making them right now:

- Yearly Goals
-- Body Fat % at a number that is not considered obese
-- BMI at a healthy number
-- Look good in a suit
-- Feel good in a airplane seat / baseball stadium seat.
-- Pay off credit card debt
-- Learn Dreamweaver, Flash, Content Management System
-- Become somewhat proficient on the guitar (not a well written goal)
-- Make a difference in my community. This is a vague goal, but a valid one that needs to be in the scope. I can always refine the goal.

- 3 Month Goals
-- Lose 40+ lbs.
-- workout 5 days a week minimum
-- train for 5K race
-- make a major debt payment
-- Make a small website (test) using FrameMaker
-- Complete a volunteer service project for community (to be determined)

- 1 Month Goals
-- Work with others to find a service project to complete (with my palm group)
-- Lose 12 lbs
-- be able to Jog 25 minutes non-stop - starting pace
-- Start reading DreamWeaver book or online tutorial
-- Stay within my monthly spending budget.

- Weekly Goals
-- Fix my car - more later.
-- Work out 5 days - review training plan
-- Lose 4 lbs
-- Find good Dreamweaver book or help guide
-- Put $ into savings account
-- review diary and progress reports
-- blog and measurements

- Daily Habits
-- work out 30 minutes or 2+ miles
-- eat from nutrition plan
-- complete daily diary and goals spreadsheet
-- save $ first thing in the day, review daily budget
-- be productive at work
-- be positive - while being realistic
-- go to bed by 11:00 pm


The nice thing about goals is that they can always be tweaked.

Notes:

#Diet#
As I indicated, I didn't lose but 1/2 lb this week - some due to stress, some due to me being tired and feeling in a rut, and some by the fact that I am not following my plan to a "T". A heart to heart discussion with a new counselor at the clinic revealed that I need to do it 100% or stop wasting my time. I only have 12 more weeks until the 5K, so I am ready to keep going.

So, it was decided that I would start a new plan - I lose Cereal in the morning, but I gain Cheese! Hard, White, Low-Fat, Low-Sugar, Protein-filled Cheese. Cheese, like Swiss, Mozzarella, Monterey Jack. mmmmmmmmmm Monterey.........

#Exercise#
The 2nd most popular emails this week were regarding the Training Schedule. I think I have a number of readers who are interested in doing the 5K. That would be great. I *believe* that the following have indicated interest or commitment: Memphis, Fergus, J-Man, Dave, maybe others? Some have asked that I start posting the training program, so that we can get started. I can do so.

First, my brother sent me the following link of a 5K training program from the Mayo Clinic. It is Chazz-approved, and similar to the site I found a year ago.

The information I am building my training plan is from Cool Running site, a website of information for runners. I am using their Couch to 5K plan to fit with my ability, and will modify it as I need to.

Starting July 29th, I will do their workouts (M, W, F) and on Tue and Thurs I plan on doing a 2 mile walk or work on the elliptical aerobic machines. I think staying in motion is good for me.

The other thing I am considering is purchasing a Garmin ForeRunner 101. This will help keep me focused when in the training. For example, the training program states to "do two repetitions of the following:

• Jog 200 yards (or 90 seconds)
• Walk 200 yards (or 90 seconds)
• Jog 400 yards (or 3 minutes)
• Walk 400 yards (or three minutes)"

I am already starting to roll my eyes. What? How? Huh? I get the concept, but keeping track of 90 seconds or 200 yards?? For a guy who doesn't ever wear a watch?

So, I can (and want) to use technology to help me with this problem. The Garmin device allows you to pre-program Interval training that sets run distances with rest distances, or run times and rest times. Plus, it has GPS and will show you how far and where you ran, and has something called a "Virtual Partner" to allow you to run with another "person" albeit a fictional runner inside a GPS wristband. But, then again, I am fictional as well, so a fictional blogger vs a fictional GPS device could be interesting. Or it could rip a hole into the universe and suck out our solar system.


However you choose to train, it is fine. The goal is to better yourself, not to overdo and injure yourself. Please consult with your doctor before undertaking anything strenuous, I had to say this on behalf of the Chazz Vader legal department and underwriters association. Be careful out there. And don't play with iPods while running in Thunderstorms. Don't run in Thunderstorms. Don't buy an iPhone. Don't do anything they did in the movie "Speed 2".
Don't eat yellow snow - especially in July. Everything else is fine.


#Fine Art#

better let my friend Karl describe the Fine Arts section of today's blog. From Karl to me - to you:

Also, directly in conflict with my cousin Anna's
wedding dance "Shotgun Johnson and the Mississippi Seven"
hereby known as (SJM7), will perform in
Luck, Wisconsin on Saturday, July 28th at the
Café Wren's July Full Moon Event.
Music starts at 6 or so, and goes till dark. If you
missed the February gig because of the blizzard, you
won't want to miss us again.
Kaptain Karl on the guitar, Memphis Evans on
percussion, Bill Turner on piano, Chazz Vader on
the squeezebox, Scuffy Pucker on the banjo, and the
Honorable Honigman on bass. Enjoy an evening of
old-time, jug band-ish, good time music. Then, stick
around for an after-dark film, TBA.

Hope to see you there!

#Personal#

On a personal note, my auto is again in the doghouse. I have had a lot of problems, and I think it is due to car makers putting too many doo-dads in the car. Sometimes I just want an engine with a steel frame and a seat.

I have a "Service Vehicle Soon" light on, a "Park Lamp Out" and "Power Windows" are well, not functioning. The dealer did an oil change and indicated that the "Service Vehicle Soon" light is a mystery. "If your 'Check Engine' light is on, we can fix it - 'Service Vehicle' could be anything." There don't seem to be a scan tool that finds these issues, as I have spoken with about a dozen car technicians about the issue.

I am getting stressed out about this, and the stress is affecting my life in negative ways. I don't like being stressed. I don't lose weight when I am stressed, and I am not a good person when I am stressed. Stress = Bad.

Then a revelation hit me in my panic. I bought the expensive "100,000 mile full vehicle rip-off warranty", that in reality I was talked into at the last minute when I bought the car, and the dealership got some kickback for the sale, HOWEVER I have fixed a $2000+ air conditioner, and also got a full repair for an impending rust removal on the vehicle. Also, it paid for a good amount of another issue with the gasket. I am going to call the place I bought it and ask if this electronics issue can be resolved by this warranty, and if they will pay for a loaner while it is in the shop. I think they would say yes, as they indicated last time that the warranty covers literally every part of the car that moves (or in this case, is failing to move, or moving out of order). I hope that this will go over without stress, but you know it will - because it does. That is what vehicles (and computers) are for.


more later,

Chazz

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070707 - Feel like a Hobbit?

Motivation:

"Small deeds done are better than great deeds planned."
~Peter Marshall

Diary:

I used to watch "The Greatest American Hero" and I really enjoyed it. It had a great theme song, and the characters were interesting. There are days that I feel like I have been given some great power, but I was never given the instruction book on how to use my powers. This is like life, I guess - we have a lot of potential, but no instruction on how to do what it is we need to do to be great!

This week was a blow to my current project, as my trip to Detroit, Michigan made me cautious about sticking to my weightloss schedule, while not having a schedule at all. When I returned from my trip, I found myself being passed from counselor to counselor at my clinic, and finally I asked "Where did my personal advisor go? Is she sick?" This question was greeted with blank stares and "um, well, um, I don't think she is here." It was obvious to me that she wasn't there, and I was getting somewhat annoyed. I had a rapport with her, as she was one of the reasons I went with this plan. She knew my history, my medical needs, my quirks, and she had been through it before. She shared her story with me, her before and after pictures, and I got a real sense that she was an expert. Later I found out that she had some disagreements with the clinic management (corporate office in Denver) about how to treat the customer and employees. I can only imagine that, based on how she treated me and others while I was at the clinic, that corporate was not interested in people, but money. She was very people - oriented and I didn't have any bad experiences or hear anything negative from others about her, so I have lost some respect and trust for this clinic. I feel somewhat cheated as I paid money to have sessions with an expert, and the company let that expert go.
Now I am having to introduce myself and my story to newbees, and this is a tedious, emotion draining process. I have to explain how I do my dairy, that I cannot have milk, and that I am doing a specific plan.
The other problem is that I have been doing this longer than the counselors, and lost more weight, and understand more of the philosophy and practice - so why am I wasting my time, energy and money going to the clinic to basically train their people how to do their jobs. It is very frustrating.

So I said - why don't I just quit? I have lost a lot and they seem to have met all they can do - although I have pre-paid for counseling sessions, and I have 12 weeks left. It seems frustrating.

So I decided to ignore this problem for a while as it was making me sick, and I would make a decision on this later. I decided to take a break and read a chapter of a book I am assigned to read for a church outreach ministry. The book is called "The Externally Focused Church" by Rusaw and Swanson. In a chapter on relationships, I read the following:

It is said that a reporter once asked Henry Ford what makes for a successful life, and he responded, "Always finish what you start." I don't know if Ford actually said this, but I do know he lived it. Getting started is often the biggest problem we face, but finishing requires perseverance and determination over the long haul. ... No matter what hurdles you face along the way, remain committed to finishing what you start!

Normally, this paragraph would have just been a nice guesture, but since I had just slept in the same town that Ford made billions of cars, it stuck in my brain. I decided that this is a point where I normally would give up on a project. I am bored, ready for a change, tired of the work, and feel weak. I am not strong enough.. Then I hear Henry Ford telling me that the key of a successful life is "Always finish what you start." mmmm....

I went back to the clinic and decided to continue my weight loss weeks. I lost 3lbs this week, even with the road trip.
I did ask for one thing from a new counselor. Give me a glimpse to the future. I have paid the money, and feel that it is time to reveal the world to me. She shared with me what is going to come next. Once we feel that I have reached my weight loss goal, run out of paid counseling weeks, or stopped losing weight, then we will start a stabilization process which includes gradually adding foods to my diet including foods they have specifically hidden from me (nuts, dairy, pork, beans and rice, etc) , and start training me on how to eat in the real world. They will continue to monitor my weight - if I am gaining weight it is a sign that I need to adjust my foods or quantities. The goal is to maintain a target weight.

I have the information now, and I feel good. I will continue with the clinic until I feel it is time to change. I am not ready yet. Maybe after the 5K it will be time for stabilization, and I would also switch my training program from running to stretching and lifting? Not sure - we will see.

I feel somewhat like a hobbit in the "Lord of the Rings" story. It seems that I have one long challenge after another, but the supporting characters always changed. Losing my counselor is a blow, but perhaps she was there for the "Fellowship" part, and now we are moving into the "Two Towers" part. New characters, new friends, new challenges. I am a little more excited about what is around the corner, and with the knowledge and experience I have gained, am ready for the next battle!


Notes:

#Diet#

The trip to Detroit made me realize a couple things:

1) This diet program has really "brainwashed" (I use this term in a positive way, as some habits don't seem natural at first, so we have to train ourselves out of bad habits to be able to start new good habits.) me to eat real natural foods that are good for my body. Overall, I think I did ok, and I brought fruits and snacks with me - most of which I threw out when I got home. Next year I may consider buying a powered cooler that I can plug into my vehicle, but I am not sure. I stuck to the food diary, and only two hickups occurred.

a) The Detroit ballpark serves Brats, Brats, and more Brats. Every where I looked was "Brats". No chicken sandwiches, no Hamburgers, no Veggie Burgers, but lots and lots of brats. Since I currently do not eat pork, and sodium is a no-no, and brats are filled with a lot of un-natural foods, I was up a creek at the ball park.
I spent a good 30 minutes walking around the park on the first day, looking for a salad, or chicken sandwich. I found 1 chicken sandwich, but found that it was shredded chicken soaked in a sugary foreign bbq sauce. It was drenched in the sauce, and since they could not verify the ingredients, I did not consume. Finally, I found a greek vendor who was serving pitas, and could make a chicken salad from his ingredients. The only problem was I spent 1 inning of baseball and $8 (eight) dollars for a simple salad of green lettuce, grilled chicken, tomatoes, and olives. No dressing, no fun.
Could I have just eaten a brat? I guess. It just didn't feel right - not in a "I feel guilty about going off plan" way, but in a "I want to see if I can make it through a road trip without having to eat things that are not natural."

b) A trip north of town on our last evening took us by a Persian restaurant that caught my eye (not sure why, other than I tend to look for family local stores and restaurants instead of chain stores, and this looked safe and appetizing, and a little different. It was all three.)
I decided after looking at the menu that I was going to eat off of my plan, but choose all natural, real foods. I ate hummus, eggplant appetizer, Baba Ganoush, and a flat bread that was all delicious. It was perhaps more food than I would have at one meal, but none of the food was heavy in fat and was cooked fresh.

2) Overall, drinking a lot of water seemed to tame any hungry feelings. I had a snack every few hours on the road, and stopped several times to use the restroom and stretch. Very successful trip as far as health is concerned, from my opinion.

#Exercise#

Well, I have been working out every day, on the elliptical machines for the most part, in prep for 5K training at the end of September. Two interesting stories in this category:

1) I think I walked 5 miles a day in Detroit. Walking around the museums, downtown, belle isle, gardens, fountains, arboretums, and the Co-merica park. We even threw a frisbee around on Saturday morning, and walked the outside of the ballpark, then the inside of the ballpark, plus I walked all the way around the ballpark again to find a stupid chicken salad.

Do I remember ever walking that much on our other roadtrips? No. I remember walking some museums, but also remember sitting down a lot, waiting for my friends to finish their walking and then catch up with them.

It is cool.

2) At the workout center in my office, I workout at the same time as another fellow. We never spoke to each other. He would bring Netflix DVD's and watch movies with subtitles during his workouts. I like to blast my mp3 player, shut my eyes, and run like the wind on the elliptical machine.

I assumed, since he looked asian and always had the subtitles on for the movies, that he didn't know english very well, and I never tried to initiate a conversation with him.

He assumed, since I always shut my eyes and played my music a little too loud, that I was either pretentious or focused, and he never tried to initiate a conversation with me.

This week, we happened to be the only ones at the gym, and since most people were out for the holiday, we bumped into each other. He got my attention and introduced himself to me. He spoke perfect English and wanted me to know a couple things. First, he has seen me on the ellipticals every day for the last 6 months, and Secondly, "You are a machine!" He indicated that he lost 80lbs by working out and he has noticed my weight loss. He wanted to note this to me and connect.

I felt a little bad about my assumptions about him - I have dumb white guy syndrome - but I felt really good about this connection and his comments. I am starting to feel good about my body - need to lose more weight, but I am able to move more and move better.


#Fine Art#

I have been asked by the church worship committee leader to play another song for offertory in August. I am excited about playing and have already picked out two possible songs. Playing the guitar makes me feel cool and hip. Don't get me wrong, when I play the accordian, I enjoy it, but a recent practice revealed that I am not as creative as I could be. My friend Memphis played the accordian for one song, and his piano playing skills made me cringe. I am so ashamed that I cannot play music with style. I need to work on this.

#Money#

So, as part of my "Renaissance Man Project" I have been saving $12 in personal savings every day. This weekend it paid off! I sent $1000 of savings to a personal loan, and that felt really good. While I will never say that money = happiness, being out of debt does equate to some sense of freedom. I am determined to be out of debt - even if it means I cannot have some luxuries that I desire.

#Personal#

I turned the AC on this week - it is over 90 degrees this weekend. I noticed a pool of water at my feet this morning while typing on the computer. I saw that this was from "leg sweat" and decided that it was time to turn the air on. I gave in to personal comfort. (wimped out)


Just a note about the trip to Detroit, Michigan. Many people are asking "What happened?" I won't go into great detail, but it was fun. I would go again. Detroit is not the dangerous scary place that was depicted in Beverly Hills Cop. No one was shot while we were there. Twins won, museums were fun - especially belle isle. Gerald Ford was our president during difficult times.

You experience during a road trip can be altered by the strangest things. A mini-golf exhibit at an art museum would seem like a great fun experience, until a spazzy brat follows you through the whole thing - telling you that you should "HIT IT HARDER!" and fumbling and falling around and thinking it is fun or funny to interrupt your ball as it is on the way to the hole. This little spaz mumbled a lot, so understanding what he was saying was difficult. It turned into a disappointment.

On the other hand, stopping at the Persian restaurant was something that seemed like it would be a really bad idea. It was a little too formal for the shorts and t-shirts we were wearing, and we kept getting looks from our waitress that seemed like we were in the wrong place. It was as if she was saying "Why are you country folk here? Do you know what you are in for?" Once we got passed this, (thanks to Andy's knowledge of Russian language) we broke through the wall and actually enjoyed the meal, and the environment. The taste of the food reminded me of meals in Egypt. The manager came over and talked with us at our table for about 20-30 minutes and gave us some more inside look to Detroit and I thought it was great.

It is just strange how things you think are going to be disasters, actually end up to be very fun, and the things you think are just going to be easy, relaxing events, turn into be stressful, annoying times.

I am really glad and blessed that I have friends who enjoy going on these road trips and just trying new things, without any hang-ups or preconceived intentions



#Work#

Very busy week trying to catch up with emails and projects. I am starting to feel needed at work. Learning FrameMaker, Structured Authoring, and Templates. By the end of this project, I will be an expert in FrameMaker. I appreciate the honesty, respectfulness and the intellect of my coworkers. They are very smart, organized, and good communicators. They are also all older than I am, so have wisdom and experience that I do not. It is interesting.

When I visited recently with my friend from the old company I worked for, I realized that all of the people there are younger than I am. It would be interesting to have that scenario, but I think I would lose some knowledge transfer. Working with people who have "done it before", and are good about sharing and giving their time. It is very much what I need right now.



Gosh, I wrote a lot, but realize that I didn't hit a MAJOR DEAL! I hit my Goal! See the sidebar for my current measurements. The numbers are starting to look like a real person.
Lets try to discuss new goals and a 6 month review next week. I think we need to refocus so we don't get tired or in a rut.


more later,

Chazz

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