Posts Tagged ‘fitness


Running perfection but I went nuts with weight loss efforts


Last night I found these dirty little son’s-of-a-guns.  These dang nuts are from the devil I swear.  See how the can says heart healthy.  Well dang, I bet they aren’t good for your heart when you are practically laying down so you can pour them down your throat.  BAAAAA HAH AHA HA!! 🙂  I didn’t really do that but I kept going back to them gosh dangit.  I guess it is better than eating chips and candy but geesh.  Other that driving myself NUTS I did pretty good.  I had a big potato, some wonderful lean beef, avocado, a famous sister shake, and a giant WW fudge bar.  Yummy nummy for my tummy.

Before all the knock down fighting with the nuts, I had the blessed run.  An easy 4 miler was on the menu for yesterday.  I ran relaxed and easy. AHHHHH.  What a refreshing run.  It was running perfection.  I felt like I was effortless gliding along in the sunshine.  I ran along the river in the cool brisk air.  It was amazing.  I think I smiled for the whole first 5 minutes and then on and off.  

I also got some new ear bud head phones yesterday.  Boy did I need these.  I spent the extra money and got some really nice ones that fit into my ear but don’t cause me to have to go to the hospital for ear pain after every run.  I love these new things and I highly recommend them.


Endurance athlete fueling, hydration, and electolyte

For all of you that are doing or want to do endurance type events and activities, it is very important to understand fueling, hydration, and electrolyte intake.   As some of you may have heard, some physical states that endurance exercise can induce can be potentially very dangerous.  I wanted to just briefly talk about a couple of things and then point you to a world of knowledge regarding these topics by linking to an endurance library that you will find very helpful.  The link is at the end of the post.  Most of the information in this post comes from Hammer Nutrition’ website.


First off, I wanted to talk about caloric intake.  When you are going to be out there doing your thing for a long long time it will be much more manageable if you take calories in.  Now you don’t have to take calories in up to a point, but the longer you go, the more important it is.  I take calories in from the start of my runs if they are longer than 13 miles.  It helps my mind and body to do so.  I can run much further without calories, but it is far More difficult to do it.  I burn around 700-800 calories per hour while running but the human body will only digest around 350 plus or minus some each hour.  You still end up in a deficit but you increase your endurance by doing this.

Dehydration is bad

It is important to take fluids in during your endurance activity.  As with food, you body can only take a certain amount of fluid in.  You will not be able to replace all the fluid you lose without putting yourself in danger of “water intoxication”.   Below  is a chart from this link to demonstrate the importance of hydration and its effect on endurance.

Symptoms by percent body weight water loss:

  • 0% — none, optimal performance, normal heat regulation
  • 1% — thirst stimulated, heat regulation during exercise altered, performance declines
  • 2% — further decrease in heat regulation, hinders performance, increased thirst
  • 3% — more of the same (worsening performance)
  • 4% — exercise performance cut by 20 – 30%
  • 5% — headache, irritability, “spaced-out” feeling, fatigue
  • 6% — weakness, severe loss of thermoregulation
  • 7% — collapse likely unless exercise stops
  • 10% — comatose
  • 11% — death likely


One of the most dangerous conditions that can happen to us is hyponatremia.  This is the state where the sodium levels in your body have been “watered” down by to much hydration without proper electrolyte replacement.  It is a common occurrence with marathoner who will take 6 hours or longer to finish their race.  This condition can be and has been fatal at the marathon levels. Here is a little blurb about this condition from hammer nutrition.

Tragic consequences

Hyponatremia usually results from drinking too much, especially when one drinks fluids such as plain water or a sports drink lacking the proper electrolyte profile. Training and fitness levels, weather conditions, and, undoubtedly, biological predisposition, also contribute to developing this form of hyponatremia known as “water intoxication.”

Sadly, we must note that this condition has lead, directly or in part, to the deaths of otherwise healthy runners in major American marathons. It is hard for us to comprehend the grief of the families they left behind. These athletes went out to run a marathon, to achieve a personal victory. Improper hydration took away their day of glory and also their lives. They collapsed and went into an irreversible condition involving uncontrollable brain edema, coma, and death. We report this to help prevent any future such tragedies. Over-hydration represents a very serious problem. Unlike dehydration, which will generally only result in painful cramping, possibly a DNF, or at the worst, IV treatment, over-hydration can incite a chain of ultimately fatal physiological consequences.

So you cannot replace all fluids lost but you can drink to much.  The reason for writing this post is because I used to be very scared of this condition and also of generally hurting myself doing these long runs. I want to share with you the most important resource I have found for learning about endurance activity and it’s necessary caloric and fluid replacement.

The complete endurance library


Great reflections from exercising in the great outdoors.


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.


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.


My weight watchers week. Can’t wait ’till it’s over.

Caped MaxI have my weigh-in tonight.  Today is the last day of my WW week.  I am not really looking forward to my weigh-in like normal.  I am worried that I have gained back the few pounds that I have lost over the last 2-3 weeks.  I know I can lost it again, but it just will be a disappointment to gain it back.  Not the end of the world, but disappointing.  So I will go weigh-in and then head over to my sisters house to watch the Biggest Loser and eat dinner.  I will have 15 points saved up for my dinner after consuming my days worth of food.

I did not do that great again last night.  I guess I didn’t do bad, but it wasn’t optimal.  That’s ok though, tomorrow is the beginning of the new week and I can’t wait.  Monday and Tuesday are my days off from exercise so I did not do any  yet this week.  I am enjoying the needed rest break.  All those darn Oreo Cookies are gone now so I won’t have to worry about those kicking my butt in the days to come.  That will be nice not to have that one added temptation around.

All in all I am not happy with this week.  It is however, ONLY ONE WEEK in the grand scheme of things.  If I don’t die of some kind of accident, I should get at least around 2000 more weeks to get, stay, remain, etc. healthy.  If you look at it like that, if I had 2000 dollars and lost one of them, I suppose I would not be to upset about it.  Yeah, it is a dollar, but in the big picture.  Meh!!


Great way to track your running, walking, and activity


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  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’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.


I watched biggest loser last night

the-biggest-loserSince I was at my sister’s house for dinner last night, we watched Biggest Loser.  I am really enjoying this season of the show as there appears to be a bit more heart involved in it.  You can never be absolutely sure if people are being genuine since it is a game and being loving and nice could just be a tactical move.  As I watched the show I pondered on a couple of things that are relevant to my own journey.

I wanted to share those thoughts quickly with you because I feel they were a big part of my success.




  • It is very difficult to do great on your own, but you are on your own.  Last night’s show displayed a lot of care between opponents.  They helped each other up the mountain and cheered each other on.  This is all good.  Jillian said to one of the girls who was having a hard time that she WAS on her own.  This was interesting.  Despite people helping us and cheering us on, we are very much on our own journey.  Nobody can make the decision to eat right or go work out for us.  They can urge us in the right direction but the can’t make us.  Our success is up to us in each choice we make.
  • It is important to learn that you can do more than you thought you could. I thought of this during the rowing machine challenge.  It is obvious that several of the people just don’t believe they can do it.  This takes time to develop.  After running my first ultra marathon I learned that I and others can do  a lot more than we think.
  • Despite being injured, you can still lose weight.  I got this from the dad who has the hurt knee.  He cannot exercise at the level that everyone else can but he lost 7 pounds for the week.  So even if we are busy, injured, or for some other reason can’t exercise for the optimal amount of time; we can still lose weight with proper eating and doing what we can.

Those are the neat things I was pondering on.  It is so nice to have all of you to support me and I love to support you.  Thanks for reading and remember that in each situation we all have to make the best choice for our health.


Results to last night’s weigh in!!

weigh-in-002It is amazing (and sick) how much the numbers on a scale make a difference in how I feel.  Last night was my weigh in.  I know that so many of the WW members at the meeting think I am crazy because to them it seems like I shouldn’t even be there.  This is a new meeting for me so none of these people saw me when I was heavy.  If they only knew.  They actually don’t really even listen to anything I say because to them it is coming from a skinny guy who wants to lose 7 more lbs.  HAHAHA  So far from the truth eh?  So how did my weigh in go you ask? Continue reading ‘Results to last night’s weigh in!!’


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


A beautiful run. I love me a good 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.


The secret page was updated today! Come and share your own secret!


Subscribe HERE for your own special secret updates!

Ok everyone.  The liberating page called Secret Confessions: Get Liberated!  is working out very well.  This is a special place to get those secrets about our journey that are sitting in the dark into the light so that we can  move towards health.  I really encourage you to use this page because it will help tremendously in difficult times.  Here is an example from Secret Poster #59’s victory:

Secret Poster #59 reporting in.
I just wanted to let everyone know that I just told the other person we cannot talk anymore. They understood and respected me, and my wishes. For those of you that pray, please pray for me. I’m crying and didn’t realize just how hard this would be, but I know it is the right thing. I think that part of it being hard is that fact that you have to face that there is something wrong in your marriage. That’s the hardest part of all. This has been a long stressful day for me and I must tell you all I wanted to do was eat. I chewed on a big wad of gum all day and wanted to pig out at McDonald’s, but didn’t. I ended up at SUBWAY getting a foot long, only eating 6 inches and putting the other half away for work tomorrow, so in the midst of all this pain I still made healthy decisions. At least there’s a silver lining somewhere in all this. Anyway, good night. Thanks again for all the love and support. It really got me through this MAJOR temptation in my life.  I just wanted to thank everyone again for their support.  I was able to get to sleep right away and probably have the best night sleep in a long time.  I feel like a new person and like a ton of bricks has been lifted off my back.  Again, I appreciate everyone here and Jason I really appreciate all you do to help, encourage, and inspire us.  you are a true friend.

When you leave your secret comment, only the secret confession will show up on the page.  There are additional instructions if you want to leave a comment so that not even I know who you are.  I figured that this would help a lot of people realize that they are not alone.   Each day the Secret page is updated, I will change the information above and put this post at the top of the front page.  This will let everyone know that the page is being used.  Feel free to check it out.

Your vision will become clear only when you can look into your own heart. Who looks outside, dreams; who looks inside, awakens.

Carl Jung


My contest submission: Why I felt amazing here!

Red mountain

Don’t worry!  I won’t steal anyone’s shirt from them.  I just thought I would do a submission so that I could share my little picture in time.  Here I am on a hike during a vacation that my wife and I took to Red Mountain Spa in St. George Utah.  Every morning they had hikes that the people could go on.  There were three levels of difficulty.  I could only do level one. 

Although at this point in my life I was not feeling the best about myself, those feelings all drifted away at the moment of this picture.  I was feeling so blessed to be able to walk in the warm air of the morning as we climbed the hills of red sand rock.  The vast expanse of sky and terrain just made you feel a part of something bigger.  I was with my wife whom I am hopelessly in love with and who was nice enough to do a level on hike with me even though she could have been on a my fun and challenging hike.  I am red faced, but I look happy.  HAHAHAHA


Shin splints anyone? Professional advice on shin pain

Image credit:

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’


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!’


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, and

Feeling better, here is my plan to move forward.

Caped MaxI know I was feelin’ pretty bad yesterday, but it is a new day today.  I got through yesterday without going off my program and I did very well with my food and exercise.  I did a 6 mile run at 8:50’s and it felt really good.  Legs a bit tired but it was a nice run on a nice day.  I had a healthy dinner and finished off the night well.  If you want to find out what I am going to do in order to move forward, keep reading. Continue reading ‘Feeling better, here is my plan to move forward.’


You walk the dog, they walk the ………?


I know that it is hard to see, but these ladies are at my favorite running trail walking their pony.  That’s right, the lady on the left is walking a miniature horse instead of a dog.  I had to take a picture. 

By the way, this is the trail where one of the most popular posts came from: “I can see it in your eyes-do you see it in mine”


Weight loss miracle: I’m wearing my 8th grade graduation shirt!!

Me wearing my 8th grade graduation shirt

My wife thought I should do a post with this picture of me in my 8th grade graduation sweatshirt.  That’s right, I am actually wearing a shirt that fit me about 20 years ago.

I like to put it on when I am feeling fat or bad about myself and my weight loss efforts.  It is good for us to have things like this that can remind us beyond any shadow of a doubt that we have accomplished a huge thing.  This shirt does that for me. It is amazing that I can wear this shirt.

What do you use?  Before and after pics are great too.  If you are just starting, take some.  I know that you don’t want to take any, but when you lose that weight and you feel like you look the same as you did before; those pics will come in handy.  We need concrete proof sometimes.  We have an uncanny ability to forget where we have come from.  This is one reason why I think I and so many others revert back to our old ways.  We don’t believe the changes that we have made, we think they are not real “for us”.  Even when you look at this blog, you might think that it is so real for me, but when I look at your blogs it seems more real for you and not so much for me.  That probably didn’t make sense.  Anyway, have a good day everyone.

Oh yeah, try and remember today how far you have come.  Whether it is 10 lbs., 50 lbs., 100 lbs., or 200 lbs., we have all made a difference in our lives.  For ourselves, for our families.


Great speed work, bad finish!


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!’


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