Two Months Later (Almost) – Running Update

So, it has been almost two months since I wrote anything here.  You may be forgiven for thinking I have given up on this diet and exercise lark and gone back to couch potato.

Oh, dear readers (both of you!), you couldn’t be more wrong.  Strength, to strength, to strength!  Where to start?  At the interesting bit of course!

I now weigh (as of this morning) a slender 12 stone 10lb – 178lb or 80.73kg.  Let’s just step back a mo.  I started at 17 stone 13lb (251lb or 114kg).  That’s 5 stone 3lb (73lb or 33.11kg) gone.  Let me shout that again:

FIVE STONE THREE POUNDS LOST!

As you can imagine, I am rather happy with that!  Proof:

A Tale Of Two Bodies
A Tale of Two Bodies…

On the left was me in 2015.  Yes, I was pulling a face for effect (I think I was geocaching and broadcasting on Periscope at the time.

On the right was me just after 30 minutes on the dreadmill while on holiday in Scotland.

Speaking of Scotland,  the C25K training didn’t stop just because I was away.  I was determined to continue the training and while two runs were in the gym I really wanted to run outside.  Week 9 Day 1 of the programme saw me running outside, beside the River Tay at North Inch in the middle of the city.

River Tay
Not the most flattering photo, but, I had just run 6km!

I finished the C25K program the next week with three objectives:

  1. Travel 5K (using interval run/walk technique)
  2. Run 5K without walking.
  3. Run 5K in less than 30 minutes.

Let’s jump forward a little to last Saturday (29 July 2017) when I achieved the third (also confirming 1 and 2 were complete) in 28 minutes 28 seconds:

My Second Parkrun
My Second Parkrun

So, what’s next?  Bridge to 10K?  Nope, my run last night proved that I can do that…

12KM!
I was stupid. I shouldn’t have run this far!

Yes, you read that correctly.  12 kilometres or 7.4 miles.  If It Ain’t On Strava It Didn’t Happen!

So, next up is a half marathon.  Yes, 13.1 miles.  that’s almost twice what I ran yesterday and to be honest I am slightly bricking my load (and that’s nothing to do with weightless!) about this.  I will be using Hal Higdon’s Novice 1 Half Marathon Training which starts on 28 August with a rest day.  Good huh!  Between now and then it’s building on the mileage and enjoying the running.

By the way, if you are local to me and want to come laugh at me on the day, it’s Gosport Half Marathon on 19 November.

You can follow me on Strava too – would be great to have you along for the run.

Wish me luck!

Advertisements

No Exercise = Grumpy

I realise that I haven’t updated this for a couple of months, so a quick update:

fantastic

No, really, I do.  (As per the sidebar) I have now lost more than 4 stone (60lb) in total, making me the lightest (on purpose) that I think I have been in my adult life.  I am still carrying some belly fat which is annoying me.  Yes, I know, I will only get rid of that through exercise, and that is exactly what I have been doing.

Last year (right at the beginning of the weight loss routine, I found “Fitstar”, an iPhone app that gives structured workouts to assist with general fitness or allows you to concentrate on specific areas.  Many of the routines are subscription only (which is fine!) but there’s some short (10 – 15 minute) routines too.  I installed the app and then promptly forgot about it until a couple of weeks ago.

Yesterday (Tuesday 02 May 2017) was a rush to get to work, I nearly dropped the bike and had a basically shitty day.  It was a no exercise day.  I only (being a cheapskate) get three workouts per week on Fitstar so I am spreading them out to every other day.

This morning was such a contrast!  The dog that is staying with us kicked me out of bed at 0530 so I got up, dressed in appropriate clothes* and completed a 15 minute workout – with the curtains closed, it’s not a pretty sight to be seen, belly fat flopping everywhere – before showering and heading out to work.  I feel so much better this morning than yesterday, I fear that my body is starting to crave exercise (physical or mental craving I am not sure) and the days it doesn’t get the workout it moans at me…

I have almost got the asthma under control – reliant upon the inhaler still – and the last few nights I have woken at about midnight, sweating and coughing.  I have no idea what that’s all about, but getting up, using the inhaler and cooling down for a few minutes and I am able to go back to sleep.

  • My status on Facebook after Monday’s workout.  I will NEVER do that again!

LPTFitstar

Not A Diet – Update

It has now been more than five months since my “revelation” about my weight and my decision to do something about it.  Back in June I mentioned that I was 17 stone 13 pounds when I started.  I am happy to report that as of now I am 15 stone 3 pounds.  That’s 213 pounds or 96.6 kilos.

I still have some way to go, I have modified my target from 14 stone (196lb) to about 12.5 stone (175lb) which will still take me some time, but I am up for it.

The change of diet has worked quite well.  I have settled into a porridge pot for breakfast, the apple & blueberry and strawberry, raspberry & cranberry having settled in as the preference from the sweet cinnamon when I started.  Lunch normally consists of a mug shot (sweet ‘n sour or sweet ‘n’ smoky BBQ noodles for preference) with two or three dark rye Ryvita and Belvita biscuits.

Dinner is often a healthy home made affair which my lovely wife cooks from recipes she is finding all over the web, but primarily at allrecipes.

Calorie count most days struggles to meet 1,200 units but this is easily supplemented by a bit (50 grams ish) of the beautiful New Forest Rum and Raisin ice cream.

I paid a visit to the doctor a couple of weeks ago for spirometry and the practice nurse confirmed that I do have mild asthma, aggravated by exercise.  This would explain why I couldn’t breathe when starting the Couch to 5K a few months ago.  I have an appointment with the Asthma nurse in January so, with a bit of luck I should be able to deal with any issues when running and can start that again, along with some sessions at the gym.

Wish me luck!

The Diet

I want to say right here, right now that I am not on a diet. I have never been on a diet and never will be on a diet.

Say a word too many times and it loses all meaning. Tartlet anyone?

So, how am I losing the weight that I gained to get me to 28 stone? I had a complete change of diet. A diet is what you eat, not what you don’t.

Breakfast is usually a porridge pot or Muesli, somewhere around 200 calories. Lunch will be salad or if I am at work a mugshot with a couple of ryvita, combined with a couple of Belvita breakfast biscuits. Around 300 calories for that lot.

Dinner is then a normal evening meal, but, instead of a jar of curry mix poured over chicken it will be something made from scratch. Depending on mood his will be anywhere from 185 to 600 calories.

It is well documented that an adult male intake should be no more than 2,500 calories. Some days I am struggling to make 1200, the absolute minimum required to survive.

If you a trying to lose weight do NOT “go on a diet”. Change the diet you already have.

One of the biggest motivators for me has been to log everything I eat on MyFitnessPal. It will total my calories, take account of excercise I do (via my iPhone of Apple Watch) and will tell me when I am approaching limits for sodium, carbs, fat etc.

If you choose to use the app, go for it, but bear this in mind: for the first week make no changes to your diet, just get used to logging. Then look at where you can save a few calories. Instant Coffee with one sugar is 97 calories. Three coffees and a belvita biscuit is not a good breakfast! Perhaps if you need the coffee you can drop the mid afternoon choccy bar and substitute it with a piece of fruit or a measured quantity of nuts…

Oh, and eat breakfast. Every single day.