Back on the road again!

I am finally able to run again, after a forced lay-off of nearly 18 months.  Last week I ran three times (Tuesday, Thursday and Saturday) - no more than 30 minutes at a time. Even though I am running without any pain, I am still very concerned about re-aggravating the plantar fasciitis so for the foreseeable future that will be it:  3 times per week (Tue, Thu and Saturday) and no more than 30 minutes duration.  Will increase the duration slowly - no more than 10% per week - once I start feeling a bit stronger.

So what does it feel like to start running again?  Fantastic - and horrible.  Fantastic because at one stage there I thought I might never be able to do it again.  Horrible because said running is taking place in Houston in summer - even the minimum temperature is over 70F and it gets into the mid to upper 90's in a hurry, almost every day. 

Since I got back from Africa from my most recent inspection trip I have not yet gotten back into the gym, mostly because my personal trainer has been away or had other(better?) things going on.  From next week, I will start to re-integrate twice weekly PT sessions with the running.  I will try to do the gym session (with the PT) on Wednesdays and Fridays, and work on my own on Sunday and Monday, for a total of 4 times per week.

On top of that I'm planning on about an hour or so of mountain bike cycling on Sundays, Wednesday and Fridays (i.e. non-running days).   Will try to increase the Sunday bike outing to 20 miles+ as time goes by. 

And finally, it is time to kick-start another period of 'No S' dieting: no snacks, no sweets and no seconds on any days except those starting with S, or Special days such as public holidays, festivals and birthdays.

How about one more mid-year resolution?  We will be traveling to French West Africa (Republic of Congo) in November this year, so I had better shape up on my French.  From today I will be tackling  Rosetta Stone French lessons and from next week - or as soon as I can get my courage up - attending the French conversational meetups in our neighborhood.

July 7 2013:
Weight: 186
Bodyfat percentage: 22
Miles run:  0
Strength + conditioning:  50 minutes
Mountain bike:  14 miles, 1 hr 15 minutes.

Today's workout:  The Andy Routine (Wimbledon)

15 reps of each

Medball situps
Rocky solo with medball
45 degree twist with medball

Lying opposites with Swiss ball
Hip cross-over with Swiss ball
Reverse hyperextension with Swiss ball

Seated Ab crunch
Crunch with a cross
Pushups (aka press-ups)

Four the Park Race @ Memorial Park, Houston

Kathy and myself, a bunch of our Striders running friends and about 2,250 other people showed up yesterday morning for the 4th running of the '4 the Park' 4-mile run, capably organized by the Memorial Park Conservancy.  This year, more than ever before, the race proceeds are going to be used to replant Memorial Park where thousands of trees have died due to the 2011 drought.  The record number of participants had a great time - I know Kathleen and I did as we both scored age-group placings, second and third respectively in the 55-59 age group.  Many of the other Striders went home with age-group wins and places as well. 

The race is fast and mostly flat, including a  loop inside Memorial Park forest as well as a long and rather hot and sunny out and back on Memorial Drive itself.  If I had any criticism I would say the race could have been started at least one hour earlier.  When we first got to the Park at 7:00A running conditions were near perfect.  By 8:30A - not so much. 

As previously the Conservancy came up with a nicely designed race shirt, this time a dark blue technical t-shirt.  The post running party lived up to its reputation as being one of the best in Houston.  Runners had their choice of a bunch of food and drink options including the following:

• Middle Sister wines
• Michelob Ultra Lite beer
• Creative Crepes
• Firkin & Phoenix banana and strawberry crepes
• Lemon and chocolate Bundt Cakes
• Izkali Tequila 
• El Rey Restaurant breakfast tacos

And many more!

Not to mention a lively 4-piece band on a huge stage!  

I was hoping to end in the top 5 runners in my age category and did slightly better than that with a third place finish at 29:55, about 7:28 pace.  After a relatively easy start I was a little over a mile into the race before my heart rate settled down at around 155 bpm.  By then we were hammering it along Memorial Drive in the east bound lanes.  Once we turned around at Crestwood, I started getting fatigued and the heart rate reflected it, increasing to around 160 and briefly reaching 166.  Maintaining around 160 bpm but slowing somewhat over the second half, I hung on to third in my age group, finishing just 2 seconds ahead of a competitor.  With some additional weight loss I should be able to get my mile pace down to under 7:00 for a race of this distance, so watch this spot!

My 'No S' Diet*** is going well; no further weight loss so far this week but easy to see why: I have more than halved my weekly running mileage, so burning hundreds of calories less on a daily basis.  Ergo no weight loss.  Yesterday (Saturday) was a bit of a blow-out; following on the Run 4 the Park I ate quite a lot of junk and indulged in a variety of beverages, both alcoholic and not.  Later in the day Kath and I went to The Counter, a custom hamburger joint in The Heights, where we each had half a veggie burger - they were massive! - as well as some onion rings and stringy fries.  We celebrated our running success with some delicious vegan chocolate cake.  I took full advantage of the 'S' day sweet allowance and snacking privileges!

***No snacks, no sweets, no seconds, except on Days starting with 'S' (Saturday, Sundays and Special Days such as birthdays & holidays).  No exceptions.

My old friend 169

Nice to see you again yesterday and this morning, staring up at me at 7:00A.  Your tail doesn't wag like Leopold's but I am just as happy to see you.  We've got to end this though - the on and off affair just isn't working. How many times has it been now?  30?  Maybe more.  Nothing personal but I would rather not see you again - ever.  Just this one last time on the way down and then our relationship can end.  OK? You might just have met your match with this 'No S' diet.  No snacks, no sweets, no seconds.  Except sometimes on Saturdays and Sundays.  Not to overplay the 's' deal but it seems to be working! 

Just as well that the upcoming Texas Independence Relay will come on a Saturday and Sunday when all bets are off.  Four mini-races over the span of less than 48 hrs will definitely involve some snacking!  Gotta keep those glycogen levels up.  But come Monday it is going to be 'au revoir' my old flame 169 - I am trolling for a date with 168!!

The 'No S Diet'

This makes a lot of sense to me; found it by searching for 'no snacking' which has always been my weakness, together with candy/cookies/chocolate etc (aka 'sweets) and portion size (which are like seconds if they are too big).  This really simple 'diet' - all of 14 words - is all about moderation and self-discipline, but without all the hassles of counting calories, specifying or excluding certain/any food groups or types, and it is flexible to allow for some weekend indulgence.


"There are just three rules and one exception:

• No Snacks
• No Sweets
• No Seconds

Except (sometimes) on days that start with "S"
That's it."

Clearly the path I have been on for the last few years is not the right one.  I'm just barely managing to keep my weight at or just over 170lbs, running and working out as much as I do there should be a downward trends. But there isn't.  Cue snacking (mid morning and mid-afternoon 'mini-meals'), sweets and seconds.  

So:  back to 3 meals per day with nothing except tea & water in-between - and we will see how it goes.
PS:  Days that start with 'S' also include 'Special Days' such as celebrations, birthdays, holidays etc.