Archive for the 'Activity' Category



01
Mar
09

Pictorial post: Long run, skiing, and my beautiful weekend

I had a great weekend.  The whole company had Saturday off so I did too.  This never happens and I am so thankful for it.  I had a great weekend.  I have been doing great so far on my eating and exercising.  I brought all my food with me to our ski trip and counted everything perfectly.  I did have some m&m’s last night but I counted them all up.  We stayed at the mountain pretty much until our lift tickets expirered.  What a beautiful day it was and I got so much activity in.

I did a 25 mile long run this morning.  I did very well and had no problems finishing the run at all.  Even after a day of skiing I was able to finish great.  I am looking forward to two days off of exercise.  I am going to post pictures of my weekend.  So enjoy.

 

Here I am at mile 14 as Audrey joins in on my run with me.

Here I am at mile 14 as Audrey joins in on my run with me.

 

This is the typical view I have from this running route

This is the typical view I have during runs on this running route. Beautiful outdoor concert seating and Mt. St. Helens in the background

View from parking lot

View from parking lot just before opening. The lift that you see just a little left in the picture is the one we when on the most.

 

On the first run of the day the snow was perfect, the sun was out, and my wife was in full force with the cam

On the first run of the day the snow was perfect, the sun was out, and my wife was in full force with the cam

 

 

The former fat man himself. HAHAHAHA

The former fat man himself. HAHAHAHA

I just wouldn't be much fun without my LOVE :)

It just wouldn't be much fun without my LOVE :). She is the best part about going skiing. I fall in love with her a new every time I see her coming down the mountain.

28
Feb
09

Great reflections from exercising in the great outdoors.

River

Here is another picture of the scenery where I run on a regular basis.  I particularly like this area because it is so calming but at the same time very powerful and energizing.  I run along this river on a gravel road just about every week at least once.  It is an old road that nobody uses except for the few select fisherman who want to be alone.  It is quite there and on the right hand side of the road (not in the pic) is miles of pasture and beyond the pasture their are mountains.  I live in a beautiful place.  Exercising outdoors enhances life in my opinion.  I brings connection with yourself and the reality of being alive.  That is why I took this picture, because I felt alive during this run.  It was great and I don’t even have to drive to see this.  I ran to this spot in about 10 minutes.

27
Feb
09

Fitness Challenge Opportunity!!

Our friends over at Butterflies and Running Shoes are having a fitness challenge.  I thought I would take this opportunity to let you guys know about it just in case you are looking for such a thing.  It is always good to have goals that will challenge us and move us towards health.  It is a great blog and they participated in our “Why I felt amazing here” contest also.  To take part in the fitness challenge, check out the link below.

http://butterfliesrunningshoes.wordpress.com/2009/02/20/our-2nd-100-day-fitness-challenge/

23
Feb
09

Absolutely amazing display of agility and core strength

Hello everyone. This post is a bit off topic but I just had to share it. You may not even care or even like it, but I have been watching this video for at least 6 months now. I am totally amazed at their ability and strength. I thought yoga was hard, what these people are doing is definitely a gift. Make sure to take note of the dude in the hat. He actually looks like he is moving in slow motion but so smooth at the same time. This is a dancing competition video. They are all amazing. The video is 7 minutes but if you watch the whole thing you will see things you never thought a person could do. WOW!! Talk about ab work.HAHAHAH

20
Feb
09

Great way to track your running, walking, and activity

fittrend-2-001

I love the online running journal that I use to track my running and activity.  Each time I exercise or do a race, I just enter it into this online journal.  The running journal is called Fittrend.com.  Membership is free and it allows you to do many things pertaining to the fitness/health journey.  The picture above shows all of my exercise for the month of January.  This is the actual format that I see when I enter my running into the journal.  Here are some of the neat things you can do with Fittrend.com’s running journal.

  • You can log you running and other activity.  It has a large list of different exercises that you can enter.  As you can see on my chart, I have skiing and calisthenics.
  • If you use a heart rate monitor, you can enter your HR info. and it will track it to produce a line graph that will demonstrate fitness and possible over-training.
  • It allows you to enter your weight each time you log an activity.  Then it will produce a graphical chart for your weight so that you can visually monitor progress, maintenance, etc. for your weight.
  • It will track you performance differences in different weather.
  • I will compile all of your information and show you a chart displaying time, miles, fastest pace, slowest pace, average pace, average distance run.  All of these things and more.

This has been a great tool for me and just plain fun to fiddle around with.  It is neat to see the charts of the different aspects of my exercise life.  Hope you enjoyed.  Have a great day.

16
Feb
09

Interesting article about endurance training, heart rate, and running

Just a short post to point anyone interested in articles about training for long-distance endurance events.  The article talks about a Hawaii Ironman Triathlete who advocates a particular heart rate goal for training runs.  I found the article useful as well as interesting.  Here is the link:

Do long miles at low heart rate build a better engine

15
Feb
09

A beautiful run. I love me a good sunset.

Sunset

I love a wonderful sunset, especially when I am on one of my weekly runs.  I just seems to turn a normal run into an epic adventure where I experience life in a different and more “living” way.  It brings me to the moment, that specific moment, where I am not thinking of the past nor the future, just thanking God for that next step.  That next intake of O2, that next swing of my arm.  It is a magical moment.

I am so thankful for that run.  I couldn’t run before.  Now I can.  Amen to that. HAHAHA 🙂  Do you guys ever have your “moments” like these.

12
Feb
09

Shin splints anyone? Professional advice on shin pain

www.sfkids.org

Image credit: http://www.sfkids.org

I found a really cool blog the other day searching through wordpress.  It is a great shoe blog written  by a Doctor of Podiatry.  It’s called Dr. Jenny Sanders Shoe Blog.  She does great writting regarding proper shoes.  Not just running shoes either, but all types of shoes.

She is a podiatrist who has been practicing in the Financial District of San Francisco since 1990. Here is what she says about herself, “At some point early in my career, I started to realize that many of the foot problems I encountered were directly related to improperly fitting or excessively worn shoes. So, I did what any shoe loving, problem solving, insatiably curious podiatrist would do – I let my patient’s feet and shoes teach and guide me toward a more comprehensive understanding of shoes, feet, fit and how when ignored, almost certainly leads to pain.”

So I asked her to write a guest blog here at run4change because she is a pro. and a lot of you have asked me about shin splints from running and/or walking.  So here it is: Continue reading ‘Shin splints anyone? Professional advice on shin pain’

09
Feb
09

My 12th marathon report!

 

Race Headquaters

Race Headquarters

 

Minutes before the start

Minutes before the start

The marathon went well.  It was a very hard marathon for me mentally.  I had two pretty big ruff patches.  One between miles 16-18 and another between miles 24-26.2.  It was a good experience though and once again I learned that I could push more than I thought.  I also got two blisters.  You would never guess where either I bet.  I got one on each collar bone. HAHAHAHA  I had my Ipod, a bag of my fueling stuff, two gels, a hat, and an ear cover thing in my jacket pockets.  The extra weight of the miles just rubbed my skin off.  It started to bother me around mile 15 but I have had this before so I knew it was not big deal. Continue reading ‘My 12th marathon report!’

08
Feb
09

I am running a marathon right now: Rain and around 40 degrees

As you read this, I am most likely stomping down the country roads of one of my most favorite marathons.  This time it is called the Valentines Marathon.  They have one of these marathons for every holiday of the year as a way for the Marathon Maniacs to accumulate marathon finishes.  It is a very low key atmosphere and there will probably only be around 40 or so people since it is not prime weather, but the marathon maniacs are a hardcore bunch of runners.  The assortment of food consists of the following:

  • Chips
  • Lots of regular bread
  • Sandwich meat
  • Donuts galore
  • Sugar and diet pop
  • Water
  • Bagels
  • Mayo, Mustard, etc.
  • No veggies
  • And an assortment of other marathoner/race food.

It is all laid out on the table and it is make it and help yourself.  I will try and get a picture of it for you guys.  Have a good day and I will report back tomorrow regarding how the race went.  Here is a little blurb from the marathon site

  • 8th annual holiday events with lots of postrace food and quality awards. There will be lots of hot chili or soup, along with ham, turkey, roast beef and cheese sandwiches. There will also be chips, nachos, cookies, pretzels, etc. Bottled water and other sport drinks will also be available is drink after the race, along with coffee and apple cider. HOT SHOWERS: Are available in the campgrounds, bring some quarters and a towel. RESULTS: Will be posted at http://www.ontherunevents.com, http://www.racecenter.com and http://www.nwrunner.com.
05
Feb
09

Do you ever fudge? Read this to see why I gained weight!

peanut-butter-fudgeThe cat is out of the bag.  I confessed it to my sister already so now it is your turn.  Lucky you huh!!  You may laugh, you may cry, you may say “Crap!!  I do that too!!”  So due to my weight gain at the last WI, I did some searching and recollecting on my food intake.  Oh yeah, I found a few little big fudges that I constantly do.  Not sure if they made me gain but they sure could have.

On this blog and on the WW boards, many many people recommended that I eat more.  But through my research into my gain I learned that eating more may not be the “final” answer.  I wondered if I should eat more but I also found out that I was eating more than I was documenting.  Thus the “FUDGE”.  The truth is that I am not sure how much I was eating but I am sure that I was eating more than I was counting.  I also found out from some very wonderful links and equations that I may have been over stating the number of points I was getting for exercise.  Not that I did this on purpose, but the WW online is a bit general in these activity calculations for running so I learned more accurate ways to do it.  I realized on this that I was not getting as many AP’s as I thought.  Read on to find out how I was fudging the heck out of things. HAHAHA Continue reading ‘Do you ever fudge? Read this to see why I gained weight!’

30
Jan
09

Great speed work, bad finish!

lost-keys-001

You can see the fog particals in the upper part of the pic

I did it.  It was a real victory for me to do the speed work.  What is speed work?  It is a running work out where you go to the track, run 1 or 2 times around at a particular pace.  Usually your 5k or 10k race pace.  You do it like weight lifting, with reps.  I did 6 reps at my 5k pace which was waaay faster than I imagined I could run.  My new program calls for more of this type of training because I don’t want to spend all my time running.  It is a more specific running program to take advantage of the limited time that I have.  Many call these work outs, “quality runs”.  In between each 5k pace lap I did push-ups, crunches, and lunges (oh lunges are evil but they are so good for you).  It was a very taxing time.

You may be asking yourself, “So what does that picture have to do with this post?”  Let me tell you.  Continue reading ‘Great speed work, bad finish!’

30
Jan
09

Heal and relieve sore muscles in the comfort of your own home!

My tiger stickIf your muscles are sore and you are hobbling around, you can speed up your healing process.  Being sore is a good thing usually, but it is never a pleasant thing.  The picture in this post is of my “Tiger Tail”.  Many runners use this and other massage tools to roll out sore muscles. 

The purpose of these tool is to slowly and easily push out some of the lactic acid that has built up due to hard workouts and long runs.  I have found it to be pretty useful.  I am not 100% sure that it works great, but I am 100% sure that it feels great.  So maybe you should give it a try.  They are not too expensive and if you don’t want to buy one, dig through your kitchen and find a rolling pin.  It will do the same thing, and it is what I used for a long time before I bought this one at the Seattle Marathon.

The one that I use is rigid and it is called The Tiger Tail  I really have enjoyed it. Since it is rigid, it gives more of a focused massage than othe tools.  Because of this, you can use it to massage other sore parts of your body.

The most popular self-massage tool for runners is called The Stick.  It is not rigid like The Tiger Tail and it has small rollers on it.  The Stick will conform to your leg more.  I like a little more pressure so the rigid feel is better for me.  The Stick gives a great whole muscle massage.

Another very popular massage tool for runners is the simple foam roller.  This is commonly used for overuse injuries to the IT band.  That is a common problem with people who never talk walk breaks and push it every time they go out for a run.  This tool is effective at loosening the IT up.

Here are a couple more articles about self massage for runners.  Also keep in mind, that these tools are not for runners only.  Any exercise induced soreness can be relieved a bit with any of these tools.

Runner’s World article on massage

Foam Roller information and use

28
Jan
09

I can see the future, but only through a fog!

Low visibility skiing

I can see into my future.  I can see my wife and I, driving up to the mountain with wild kids; all with our ski equipment in tow.  Oh what fun it will be.  In the picture above, you can see that I couldn’t see very far in front of myself during our last ski outing.  It was a blast, but the low visibility got me a little stressed out.

I can see what I want in my family’s future, but at the same time I have low visibility of it all.  I have hopes and I have fears associated with raising healthy children. This post is just about my anticipation of raising kids in an active family.  My wife and I will be starting that journey very soon.  Right now I am just enjoying the practice with this new body of mine.  HAHAHA  But in all seriousness, I want to have a healthy family who does active things together.  Be it riding bikes, running with my baby in stroller, hikes, talk-walks.  Oh I would love to have talk-walks with my daughter.  I don’t want my kids to have to be obese and feel bad about being fat.  I will love them nonetheless, but I don’t want that for them.  I am scared that I will fail in this area.  I worry that I will not set a good example of health for them.  I want to be at ease knowing that my children will experience life with a healthy, active, and participatory dad.  The good thing is that I am on the right track.  I have my goals and desires laid out before me.  I hope that this will lead the way to a healthy future.

23
Jan
09

Sex is for Losers! Weight loss can help!

living.health.com

image credit: living.health.com

Sex is sometimes a taboo subject, but it is a normal part of life.  One of the possible benefits of being on our weight loss journey is more sexual enjoyment.  Now I know that I am a guy and all, but being 307 lbs even made me not want to do it sometimes 🙂  I also know that this can be a sensitive subject and I post about it with the utmost respect for my wife, myself, and all of you. We all know that sex has much more than meets the eye.  My good friend who was my teacher as I got my Masters degree in Marriage and Family Studies always used to say, “Parts is Parts.”  Meaning, our parts are the same.  We have the parts, we all have the goods to “do it”.  The point was, our brains are the most powerful sexual organ.  And this powerful organ is used to communicate.  That is simple fact!

So how can weight loss increase sexual enjoyment you ask?  Well, I am going to tell you some of my ideas and then point you to a couple of article on the subject.  Research has found that being obese has a negative impact on our sexual performance as well as desire.  Here are a couple of ways that my weight loss has affected that part of life.  Don’t worry, no perversion here.

  • More access.  This is totally embarrassing but it is just so simple.  Less stomach more access.  This is the least important improvement however.
  • Self-image.  When I was 307 lbs, I NEVER felt good about how I looked.  My wife was really nice and loved me at that size, but I did not love me.  After losing weight this improved and it helped my sex life because I felt better about who I was and how I looked.
  • Energy.  This may seem like no big deal, but 300 pounds is a lot of weight.  Losing those pounds made everything in my life easier physically, including “doing it”.  I mean hey, if I could hardly tie my shoes!
  • Improved communication across the board.  Communication is the most important aspect of the sex life since the brain is the most important organ in the sex life.  Once I started feeling better about how I looked, had more energy, and began to think more positive; I was able to communicate better with my wife in every aspect of our marriage.

Here are a couple of articles that talk about the positive things weight lose can do for our sex life and some of the negative things that being over weight can do.  Enjoy.  All clean articles.

Packed on the pounds.  This is a testimonial type article of a couple who lost weight together.

Common sexual problems amoung the obese.  This is an information article by WebMD

Weight loss improves sex.  This article is geared toward the male side of sexual dysfunction due to obesity.

Hope you enjoyed this fun topic.  See you next time

22
Jan
09

A new balanced schedule, coming right up!

Kabota Tractor and MeAlright, I am pretty excited right now about my new balanced schedule for fitness.  I think it is realistic and it will help me both get more fit and balanced at the same time.  I will have an exercise schedule that is livable that will carry me to my two goal races.

I hope to beat the times that I got in the Strolling Jim 40 miler and the Portalnd Marathon.  So rather than go for number of races, I am going to try and make the two races that I will be doing count as quality.  It is a great change of pace yet still challenging and motivating.

 

 

 

Here it is in a generic nut shell.

Mon: Walk or Row

Tues:  WW meeting and X train

Wed: Run

Thur: Run

Fri: Run

Sat: Skiing/Hiking

Sun: Long run but not super duper long every week.

So there you have it.  I like it.

22
Jan
09

How to buy the right running/walking shoes for your feet

My beloved shoes

My beloved shoes

For any runner, whether they run 100 miles a week or 5 miles a week, shoes are essential.  It is not just the shoes that are essential either, it is the fit of the shoes and the way the feet that use them work.  I did not know this before.  I just went to the most inexpensive and convenient sporting goods store and purchased some shoes.  This is not a good idea.  I know it seems like it is no big deal, but the heavier you are and the more you run, the more important having the correct shoe is.  It is not like the saying, “if the shoe fits….”  It might fit, but it might cause you heart ache as the minutes turn to miles.

Since I started running, I have went through a couple of different types of shoes.  They all seemed good, but as time went one and I found the best shoe for my foot, I realized that the shoe has a big impact on our entire bodies.  I have found that the improper shoes that I used at first made my hips hurt, my toes black, and my ankles sore.  Now I am in shoe heaven with the pair in the picture.  Here is my advice on how to buy shoes that will make your feet happy.

  1. Only go to a specialty running shop that is willing to watch you run or walk.  They will do this via a camera on a treadmill or by watching you run down the parking lot.  This is the essential first step in buying good shoes.  These stores know about running and walking so if you are not a runner, don’t worry about that.  They will still have the knowledge and expertise to help you.
  2. Bring in an old wore out pair of shoes when you make your first visit to the above store.  The knowledgeable staff at these types of stores will know right away how your foot works by looking at the wear on your sole.
  3. Figure out an estimate of how much you run or walk and let them know up front.  Also let them know about you goals so they can get you a shoe that will grow with you.
  4. Make sure they measure your feet and buy at least one size bigger than that.  My toes always turned black after long runs or a marathon.  I even bought shoes that were one size bigger.  I found that my feet grow 2 sizes over a 5 hour period of running.  Account for this. 
  5. Ask about their return policy.  Where I buy my shoes, if you don’t like them you can bring them back anytime and they will give you a pair that works.  Make sure you let them know exactly what did not work so you save yourself the hassle of another return.
  6. Break them in slowly.  This is more of a function of breaking your feet in slowly, but just use them a little bit at a time for the first week.
  7. Don’t use them for more the 500 miles or 6 months.  Shoes break down and they will not support you as intended if you use them when they are wore out.  Some shoes (softer ones like mine) may only last 300 miles.

Here are a couple of links to more expert advice on how to fit and purchase running/walking shoes.

About.com’s how-to buy running shoes

Informative article discussing pronation, fit, and how-to

About.com’s how-to buy the best walking shoes for you

21
Jan
09

421 calories have just left my body!

 

This is me 10 lbs heavier than right now

This is me 10 lbs heavier than right now

Tonight, my body just lost .12 lbs of fat.  Well, that is what they say anyway.  A pound of fat is 3500 calories I think and I just burned off 421 calories running at 6 mph for 30 minutes.  Made me feel great, my mind is rejuvenated, my emotions are ready to wake up, and my body is saying, “Hip Hip Hooray”.  The picture to the right is me just days after my first marathon in Oct. 2007.  I weight 196 in this picture.  

Just blogging on to let you guys know that for a 185 lb dude, running for 30 minutes burns .12 lbs of fat.  Kinda interesting to me.  I am felling less “blue” now too.

Also, no chew today and no freakin chips either. HAHA  I am doing A-ok.  See you around.  Bye Bye now!

21
Jan
09

Swimming vs. Running: Q&A

Swimming and running.  Sounds like the making of a triathlete.  Any activity that you like and can stick with is the best one for you to do.  If you enjoy it you are more likely to do it, but one reader wanted to know how swimming and running compared to each other.  Here is the question:

I’m wondering how much swimming equates to how much running. I’d love to run but I look like a duck!

Swimming is actually a great activity for runners to do because it is a wonderful upper body activity.  It works muscles that you barely touch as a runner.  So if you are a runner, consider slipping in some swimming.  Obviously, both activities can get you where you want to go health wise, but one of them is the king calorie burner.  You guessed it, running.   Here is how the two compare as far as calories burned is concerned if I were to do 1 hour of each.  You can see how many calories your body will burn using a lot of different activities here.

Jason runs moderately for one hour:  839 calories

Jason swims moderately for one hour: 508 calories

Now if you hate running and don’t want to do it, 508 calories is way more than not doing any running or exercise at all.  About six and a half days of this would take off a pound of fat if you ate right.  We always talk about running around here so I am going to post some of the benefits of swimming for us:

  • Swimming builds endurance
  • Swimming builds cardiovascular strength
  • Swimming builds muscular strength

The only thing that swimming is not the best at sometimes is losing a lot of weight.  The water has a cooling effect on the body and burning calories takes a heat exchange.  To learn more about swimming check the resources below:

  • For more information regarding activity and the weight loss/healthy lifestyle, subscribe HERE.

Calorie burners: swim and run

More benefits of swimming

20
Jan
09

Get into something: Guest post by a personal trainer

natasha-lintonTime for another opportunity to get your activity in.  This is a guest post by Natasha Linton

When your goal is weight loss it is important that you keep active and move often on a daily basis. You have so many options of activities to get into out there even if you are not a gym member. Also whether or not you live in a hot or cold climate there is something for you. Continue reading ‘Get into something: Guest post by a personal trainer’