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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