Motivation:This week's motivation is brought to you by our friends at the "He's Fit" blog:
“You must begin to think of yourself as becoming the person you want to be.”
David Viscott
David Viscott
Diary:
We now have an official "time to beat". 35:45. On Saturday, September 1st, I ran my first ever 5K. "Fat 2 FiveK" - so far, so good.Here are my random thoughts from the weekend:
1) First, let me say that I apologize for the negative thoughts about the event before it had started. I thought it was well organized, good number of volunteers, and I had a great time. They have been doing this for 29 years. Wow!
2) I was very happy to have a running partner. Jman ran with me, and while he held himself back, I appreciated having another person in the race. I appreciate Memphis and Kurt running with me on other occasions. It is good to get a little social push - but let's talk about this further .
3) I am glad we ran in the morning, as it was nice and cool. When we were done, we both indicated that we felt like we could have gone a little further. We arrived at the race with plenty of time to park, relax, use the restroom, and get situated.
4) Got my first "runners packet". The packet included a race number (bib) and I had to ask for safety pins. It also contained a long sleeve purple race shirt and coupons and flyers for local sponsors and health vendors.
5) About 30 minutes before the race starts, Jman and I started getting ready. We started warming up and walking around a bit. I ate 1/2 protein bar, XS Energy Drink, Rhodiola, and something in our running packet called "Gu". It was mostly carbohydrate, and tasted very chemical. Imagine poking a hole in a travel-sized tube of toothpaste, and eating the contents. That was about the consistency and flavor. It is "supposed" to help you have energy and endurance in the race.
6) A few minutes before the race, we started to line up. Since this was still a training pace for me, we found a place to gather near the the back of the line.
7) Smile, Breath. Garmin GPS watch synchronized and mp3 on and ready.. as I calmed my nerves and took a few deep breaths the starter's pistol rang in the air.
8) Running with others, looking up and seeing a sea of people making their way in front of me, was pretty awe inspiring. We ran out the first 100 yards or so, then walked 1/4 mile, until the crowd somewhat dissipated. We then started a 2 mile straight run, no walking. (again, when I say run, I am actually jogging, and not that great a stride.)
9) about 1/3 of the way through the race, we saw my sister, niece and Jman's grandma. They were cheering and clapping and very excited and it was nice to see. There were a few other onlookers, and a small few people who were clapping or encouraging the racers.
10) The rest was a blur, as it was hard, but not too hard - it was a nice city street, well paved and straight. I felt slow, and attempted to drown myself in the music on my mp3. It worked.
11) As we pulled into the finish line, I found myself behind two elderly ladies, which was somewhat embarrassing for a young stud, but at that point, I was just happy to make it this far. Jman points out that I *could have* sprinted the last 100 yards, and blew by the women, but I just didn't have it in it. The "Gu" that we ate earlier was starting to battle with me. I think it wanted to go back to it's natural home, inside a chemical body. It was not at home in my stomach - alien territory.... I won't eat that again before a race.
12) Here is how my Garmin wristwatch recorded the run. The total time is more, because I did a warm-down walk after crossing the finish line.
For another perspective on the race, read this article from another author who ran the 1/2 marathon. on September 9, I will do it all over again in Eau Claire. Then we get down to preparing for the St. Olaf event at the end of the month.
Oh, one more thing. Last Sunday morning, the day after the race in Nebraska, I went to my sister's church and enjoyed a sermon message on "How God uses our Work" - labor day theme. It was a nice, easy service and we had communion. The prayer at the end of the service was so timely. I don't know if this is the church's standard closing prayer, of if it was specific for that day, but I thought you might enjoy it:
"Blessing: After a brief silence, the pastor continues.
P: Christ has run the good race of faith and finished the course. May you run with perseverance the race set before you. Almighty God, Father, Son and Holy Spirit, bless you now and forever.
C: Amen."
5K Training for Week 7 out of 9
This week do the following.
For those planning on running the 5K:
- Sunday = Rest (I am actually running a 5K this morning in Eau Claire, so I will have Monday as my rest day - just switching the two days this week)
- Monday = Brisk five-minute warmup walk
Jog 2.5 miles (or 25 minutes).
Five-minute walking cooldown - Tuesday = Five-minute walking warmup
Elliptical workout - 25 min
Five-minute walking cooldown - Wednesday = Brisk five-minute warmup walk
Jog 2.5 miles (or 25 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
Jog 2.5 miles (or 25 minutes).
Five-minute walking cooldown - Sunday = Rest - go to church or spend time with your family and friends. Have fun
For those planning on walking the 5K:
- Monday = Rest or walk easy
- Tuesday = 25 minute brisk walk
- Wednesday = Rest or walk easy
- Thursday = 25 minute brisk walk
- Friday = Rest or walk easy
- Saturday = Easy walk for 2.75 miles
- Sunday = Alternate 5 minutes of brisk walk & 5 minutes of easy walk for a total of 60 minutes
Notes:
For a little juicy background information, I start planning and writing my weekly blog on Mondays and have a general idea of what the thoughts or subject matter will be. Since I don't publish it until Sunday, I have a week to add content, tweak the words, and add pictures and motivations. It is a motivational and inspirational process that keeps me on task for my workouts and diet and other goals that I want/need to get done, and I enjoy the reflection.
During the week, I get emails, have conversations, and attend events that pop up that "interact" with my still incubating blog post. This happened on a regular basis at BridgePointe church, as I would write about good habits with eating and motivation, then Kendall's Sunday sermon would be about the need for habits and discipline in our lives. It also happens during conversations, shows that I attend, and things I hear on the radio or read in magazines.
This week it has happened again (and it is only Tuesday). I planned to write about how "Social Networks" (that would be your friends) help form the type of person you are. I received an email from a friend who says:
"I showed my kids your picture on the blog and they were VERY impressed with your hard work and I used that as a lesson when they are tired in their various sports practices to think of what you've accomplished and dig a little deeper. I think you'd be amazed and pleasantly surprised what your actions help others accomplish. I know I've heard others start doing things when we talked and they saw first hand about working out and I have no doubt you are causing significantly greater motivation for others around you. I'm extremely impressed with your dedication and commitment to your goals. "I wasn't going to print Mike's note in this blog, except that it so well fits in with this weeks theme "How Reading this Blog could Save your Life"..... Last week, I heard a short blip of information on the news headlines that "researchers find that obesity is socially contagious that passes from one person to the next." It is a little odd at first, but when I ponder it, many things come into shape.
The study "Are your friends making you fat":
An analysis from James Fowler at the University of California in San Diego and Nicholas Christakis at the Harvard Medical School in Boston, Massachusetts suggests that the spread of social norms rather than just behavioral changes might explain a rise in obesity. The researchers analyzed archived data on body weight dating back to 1971 that was collected as part of the Framingham Heart Study, a large-scale, long-term study designed to examine the factors that influence cardiovascular health.
The new study suggests that it's not what you know but who you know that affects social habits. This may also impact your body weight.
If a friend of yours becomes obese, you have a nearly 60% higher chance of sliding into this category as well, according to the analysis. They found that among adults, those with siblings who become obese have a 40% higher chance of also becoming obese themselves. Moreover, a person whose spouse becomes obese has a 37% higher chance of moving into this weight category as well.
But friends seemed to exert the greatest influence on body weight: Even after controlling for the fact that people tend to form bonds with others similar to them, scientists found that an individual is 57% more likely to become obese within an interval of the study – about two to four years – if someone he or she listed as a friend becomes obese during the same time period. The effect among mutual friends was even bigger. If both people listed each other as friends, and one became obese first, the second was about three times as likely to follow suit.
Fowler notes that friends living nearby seemed to exert just as much influence on a person's weight as those living 500 miles away. To him, this suggests that the trend has more to do with a spread of social norms than behaviors. In other words, the idea of what constitutes a normal weight travels more easily across distance than do behaviors – such as exercise and eating routines.
Interestingly, the researchers found that obesity was socially contagious across three degrees of separation (so, for example, a friend of a friend who is obese also has an increased risk of obesity). The authors say this might mean that the problem of obesity could spread more quickly through small towns – where social networks tend to overlap more than in big cities.Journal reference: New England Journal of Medicine (vol 357, 370-379, 2007).
Read the full article here.
Don't despair about the obesity numbers. While this article is somewhat depressing in its first glance, there is a silver lining, and the reason I state that "Reading the Chazz Vader blog can help save your life". Note the paragraph above in the article that states the following:
"Fowler notes that friends living nearby seemed to exert just as much influence on a person's weight as those living 500 miles away. To him, this suggests that the trend has more to do with a spread of social norms than behaviors. In other words, the idea of what constitutes a normal weight travels more easily across distance than do behaviors – such as exercise and eating routines."
Think about that sentence again, and answer these question "What habits or behaviors do you have that you are showing to your friends and peers?" "What messages are you giving to others based on how you take care of yourself and your sphere of influence?" "Are you spreading any "social norms" that should be changed?" Tough to answer? Read on.
Researchers also believe that the opposite of the study holds true: people whose friends lose weight over time are also more likely to become thinner.
This should not by any means make people ditch their heavier friends. Instead, they say that the findings should encourage people who want to lose weight to motivate their friends to do the same. "You want to act in concert with your friends," says Christakis.
Three things come to mind when I think about this reversal statement.- Mike's note to me this week - again, you can see how the timing of his letter hit me out of the blue. Talk about 6-degrees from Kevin Bacon, hearing that my actions/habits/discipline would have affect on someone who doesn't even know me, and might never meet me, it is both humbling and inspiring all in one.
- I recall discussions of political debates about smoking and seat belt use, two big social behavior issues in these parts. One of the arguments against banning smoking was "Don't tell me how to live. I am not affecting you with my habits." Well, it appears that this study says differently. How we live does affect those around us, even if we are not in the same geographic space. The choices we make and habits we have can be socially transferred to your friends and family. You have a responsibility to be a role model to your community of friends. How will you choose to use this responsibility? What mark or legacy will you make to those around you? As I mentioned earlier, I feel very blessed when I run with my friends (Memphis, Kurt, Jman, and others) to train for the 5K events, and miss this social networking when I run alone. I appreciate comments from others about my weight loss, but cherish and hold to my heart those messages that indicate that they have made changes to improve their lives. When I think about this blog, I realize it is not what it was when it started, and while I am not sure what it is, I am glad that it is meaningful other than just a diary of thoughts and useless facts.
- At a church meeting on Wednesday, there was a discussion about how our "deeds" (outreach, serving, giving) for our community match with the "grace" that God wants to show to the world. It was an interesting discussion, and the following quote from St. Francis of Assisi "Preach Christ at all times and when necessary, use words". I don't know for sure how that fits into social networking and being a role model, but I really liked that quote. I think that it is important to continue to encourage one another, form groups of supporters and act towards each other with positive energy, hope, and love. I am part of a health group that meets weekly, except I am in a different state and don't physically meet with the group. However, I know who the group is, and try to encourage them when and how I can. I pray for them. I think this is important to do.
#Diet#
Plan 2 - what I eat every day
So, recently I got a couple calls from people saying "So, we know what you aren't eating/drinking now-a-days, so what are you eating in your new plan 2?" Plan 2 is theoretically going to help get me down to my next goal weight - under 245 lbs. This would be 1/2 my former body weight, and mark the end of the "Fat 2 FiveK" Challenge. (Not the end of the project, just this phase - more to come for sure.)
So, with that - here it is - my daily eating routine:
- 6:15 am - Breakfast: 2 eggs, any style - not fried &
- 8oz of water &
- vitamins and supplements
- 9:30 am - 1 protein bar
- 12:30 - lunch: salad consisting of romaine lettuce + celery or red cabbage or green pepper or bean sprouts or snap peas or broccoli &
- 1 oz of homemade salad dressing &
- 2 hard boiled eggs or tuna or shrimp &
- 1 fruit (grapes, peach, orange, or apple are normal for me) &
- low cal bread or ak-mak cracker or melba toast &
- 32oz of water &
- vitamins and supplements
- 3:00 - protein snack that is not a protein bar
- 6:00 or around this time - dinner: three vegetable choices (I usually have tomato, and then *something fresh* and *something frozen*, for example Tomato + Green Pepper + Frozen Spinach would make a base for a dinner) &
- drizzle of olive oil for cooking &
- 1 serving portion of protein - for me it is usually tilapia, shrimp, ground turkey, chicken breast, or if it is Sunday, I get to eat steak! &
- 1 fruit (choose from a variety. I like seasonal stuff, so right now I am choosing fresh watermelon from a local market or peaches from my sister's back yard) &
- low cal bread or 1/2 english muffin with a thin layer of Omega Smart Balance Light margarine &
- Morton Lite Salt - 1/4 tsp goes into the mix right before transfered to it's serving dish.
- 32oz of water &
- vitamins and supplements
- Slice 1 granny smith apple on a microwave safe plate
- (optional - place the apple slices on 1 slice low calorie whole wheat bread)
- sprinkle cinnamon all over the apple slices (I have something from SuperTarget called "apple pie spice" which is mostly cinnamon, but put next to rubbed sage, it smells like thanksgiving)
- dump 1 packet of splenda in your hand - with your fingers, sprinkle this on top of the cinnamon
- microwave until the apple slices become soft - I like mine a little firm, so I just warm it up.
Byerly's has a nice assortment of different spices and rubs that are salt-free, and in the cities, there are specific spice stores, like Penzeys and Wayzata Bay. Target superstores have a nice collection of salt free choices too.
Someday I might post all of the spices that I use and what I liked and didn't like. Might be fun to record and share.
#Geek#
With the start of the school year, I am excited to start attending Technical Writing meetings and seminars at STC. (Society of Technical Communicators) I am learning a lot at work about using tools and processes to create good documentation and build it for distribution. The process at this huge corporation is so much different than the 20 person software shop I was used to. Managing documentation for a handful of customers was such a change from building output for tens of thousands of users. It will take a while to get used to the rules and procedures, but it is a good thing for me to know and grow into.
If I thought that I wasn't doing enough, I felt a calling/desire to add another item to my list of tasks that I think will be fun - I am going to start auditing some college classes. I am taking part of the Fall 2007 session of this course at the University of California Berkeley:
Introduction to Human Nutrition
This course provides an overview of digestion and metabolism of nutrients. Foods are discussed as a source of nutrients, and the evidence is reviewed as to the effects of nutrition on health. The emphasis of the course is on issues of current interest and on worldwide problems of food and nutrition.
It is "right in my wheelhouse".
next week, I have a few items on my list to write about:
1) time for another personal measurement and weigh-in
2) a recent trip to the insurance agent results in weight-loss resources
3) how to stretch and how to increase your running stride
4) thoughts on "enjoying the ride" comments from Pet
more later,
Chazz
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