New Best:

3 Miles:

Mile 1: 7:17
Mile 2: 7:44
Mile 3: 7:36

Total: 22:37
Average Pace: 7.9 mph and 7:35 minute mile

5k: 23:18

Shredded my 5k time of 25:29 only 3 weeks ago WITH competition. :D

Amazing what a good nights sleep and a clear nose will do for me.:thumbsup:

Amazing what you can do running from the cops.

great job. that is lightning fast.

:lol: Thanks guys, it felt great. It would've bumped me from 40th to 29th. Looks like a pace in the 6's gets me into the cream of the crop. At only 36 seconds a mile, it's certainly not out of the question. My next goal is to run a 10k but that will change my running dramatically. I'll need to pull back on the reigns to go that distance.
http://lasvegasrunningteam.com/Results/2012/pbsover.htm

Nice job Todd!

Just dropping a note to say that I've finished 8 weeks of P90X so far. Last 3 weeks have been extra hard as I caused a flare up in an old injury from wakeboarding but didn't want to mess with my 90 day run. Last week was recovery week so I got a lot better. The real test will be this week.

I got a physical this morning so I'm interested to see what the results of all of this clean eating the past 4 months (super strict the past 8 weeks) and exercise does to my stats. Hoping for a bump in "good" cholesterol as it was low last time.

Did my first marathon yesterday. 4:35. With a 2:00 split at 13.1 miles. It was a very hilly course with 8 substantial hills. Went out too fast and paid the price in the second half. But it was definitely the hardest thing I've ever done. The last 6 miles were pure hell

That takes some real will to do man. :thumbsup: I bet your blood work looks great.

You are a beast man. That's a real accomplishment. A huge congrats to you!:cheers:

I'm still sticking to my good habits. I've been feeling off lately with way less energy so I'm going in to get a physical myself tomorrow to be safe.

Thanks Todd! My body is tired too. Your body has to rest and recover, if it doesn't our muscles can't rebuild and grow, then you'll get injuries I was lucky to make it thru 4 months of 35-45 miles a week of running and 2-3 days a week of lifting without injury. I always took Fridays off and that's all I needed. I will get back running very light this weekend and lifting probably today. I did lose 6lbs in one day and it won't be hard to get it back. Only want to gain about 3 back

I think that may be part of it. My legs were aching last week. Between all my hunting and running I've been busy. :D It's tough to convince myself to take days off from work outs. It's just hard wired like taking a shower or brushing my teeth at this point.

i'm the same way! Feel like i'm missing out or a lazy a#$. It will do your body good!!

Mapping out your life

My favorite teacher and philoshoper Jim Rohn always says, "The same wind blows on us all, it's the set of the sail.........."

Do you know where you're going or where you want to end up?

Sit down an write down a list of goals and spell out your philosophy. Short term and long term. Give yourself timelines to meet your goals and break them down into categories.

Some of mine for example:

Personal ----Invest life into life through sharing, Improve relationships with the right people, Continous education throughout life
Health ----Run a 10k, Fix my nose, Stay under 175lbs and fit for life
Financial ----Become a millionaire, Retire by 55, Bi-weekly mortgage payments
Business ----Educate myself to become a better leader, Track my business more accurately and adapt constantly, Develop a business model

We are programmed to need that carrot out in front of our nose to keep us motivated. You have to continually review your goals and philosophy and as you check things off the list, you must make new to grow.

I started keeping a journal about two months ago. I write down those great thoughts and days to reflect on along with some bad. You have to study your own life. You can't rely on your own memory.

If you don't have the knowledge or skills, read a book or take a class.

"If you will change, everything will change for you" -Jim Rohn

Delete per your request

You are mistaking this thread for the political garbage in the open discussion. I don't want it here.....

Removed per your request.

But I am not sure what you financial goal has to do with Healthy living then ???

Just saying

Goals and politics dont jive. Thanks for deleting.

If anyone is paying 43.9% NET taxes, fire your accountant immediately!

Ok that's it. Back to running, eating and P90X. :D

Seriously, this is a great thread. I don't post a lot but I read it often.

Hey guys,

Thought I would check in with an update. I mentioned last week that I was getting a physical this week. Well blood results are in. I don't have a single measurement identified as risky. Every single thing they measured was in the normal range or good.

Specific to cholesterol, I have had high triglycerides and low HDL (good cholesterol) before and while I was able to lower my triglycerides last year my good cholesterol was still 37 which is high risk. Anything below 40 is considered very bad. Well as of Monday is has jumped up to 55 which is good though over 60 is ideal.

Since June 24th my weight is down 33 lbs. Since the start of P90X on 9/10 I've dropped my body fat to under 15%.

Still have 30 days to go on this round of P90X too!

Chad, that's awesome man. I haven't seen you since RTTC so I might not recognize you. :D :thumbsup:

That a boy, I should have my blood work in by next week and I'll post it up as well. I'd post a picture of my physique but I don't want anybody going limp wristed on me around this place.:lol:

How about blood pressure?
Bad cholesterol?
Resting heart beat per minute?

I already had good stats on the rest, though I was disappointed that my blood pressure and resting heart rate didn't improve. Going off memory since I don't have the info at my finger tips right now I think bad cholesterol was 118, resting heart rate 74 and BP 110/80.

Ran a trail 5k today with lots of hills. Ran a 24:11. Not my fastest but trail running a lot more challenging. Won 1st in my age group and 8 th overall. Winning time was 19 and change by a young wipper snapper

Nice job sir...:cheers:

Geez Chad, I didn't think you had that much weight to give up.

Does the weight loss have any affect on the LDL and triclycerides? What does the doctor think?

Mine from last month:

BP 107/68
RHR 66
HDL 109
LDL 36
Triglycerides 52

I put on four pounds so that's the focus now. Travelling for work is not conducive to daily exercise.

Oh, and stop teasing us with threats of photos Todd :theresa:

Anecdotal blood pressure comment for me - I have been on meds for high BP for the last ten (plus) years but have been off them for the last two months. Weight definitely made a difference and there was (or more correctly is) a tipping point for me. I'm about 3/4 of the way to my goal for the year but have been on a plateau that I haven't been able to break through for the last two or three weeks. Frustrating but I think that I can break through it with a more concerted effort. I have two weeks before heading back to Trinidad so it's going to be now or never to get there by the end of the year.

I agree with Carl - travelling is not conductive...

I too was on BP meds for six years but am now off of them. A 35# weight loss, a focused diet, and regular exercise works wonders toward lowering the body's workload and increasing efficiencies.

People that have not seen me for a while ask me how I've done it. "Diet and exercise." Most people believe there must be a Silver Bullet, but there isn't.

Loosing weight is kinda like bodywork on a car. The first part is pretty easy, but getting the last % takes proportionally a ton more work. For me simply dieting/restricting caloric intake does not work. I have to exercise regularly and have a reasonable diet to make it work.

During One Lap you inspired me to try although I didn't "get around to it" until mid summer (when a family loss punctuated the need to be doing something). Started in early July with "just" diet and exercise. Initially I tried radically cutting out everything that I perceived to be unhealthy (real or interpreted) - coffee, booze, anything snack-food-ish - but was provided with some very sage advice: if you plan on dropping weight and keeping it off don't do anything that you can't commit to for the rest of your life. There is a balance that you have to find or you'll end up on a roller coaster.

I have followed this thread somewhat and thus not sure what's all been discussed but will contribute that I've learned professionally as well as through a fair amount of reading/personal research.
Omega FA supplementation is legit toward helping with lots of medial issues i.e. cardivascular disease, weight reduction, inflammatory disorders,etc

Eat equal amounts of protein to carbs at every meal or snack.
The protein helps downregulate ( reduce) insulin response to ingested carbs.

Fats don't make one fat....carbs do. Insulin response to carbs is what stores fat....not ingesting fat. In fact fact ingestion in fact slows down stomach emptying and thus carb digestion/absorption. Therefore, understand that eating fat free carbs like potatoe chips is more fattening than regular ones..I'm just saying..;) Fiber is another way to accomplish this which is why green veggies are helpful.

A glycemic index of foods was determined for diabetic patients to help with their blood glucose control and they found out it had added benefits like reduced body fat & reduced blood pressure. There are plenty of sources of this by googling it. For instance one will find that carrots really aren't that good of an alternative to some other carb sources. It just gives an educated way of determing which foods are best to choose when we do eat carbs. You'll be suprised to find out that whole wheat bread is worse than chocolate...love it

I drink whey protein drinks in the morning because I don't want to eat cottage cheese or meats so much then. And if they taste much better than the ones back in the day...I always make extra in the blender and keep in the fridge so I don't have to make every day. Blender is the key to get them to not be clumpy.
I do eat quite a bit of cottage cheese with lunch to give me added protein as well as it is a great type of protein..easily digested, reduced ammonia by- product of digestion, etc. Is great for people and pets with kidney disorders.

As am sure has been already discussed ..its about balance and being informed.

One good book on the subject is a little old now but does explain the basics "The Zone Diet"

Still got to excercise...as a minimun be physically active.

You are absolutely right Carl, there is no secret or new magic potion. Consistent discipline is what gets you there. Educating yourself and stocking your cupboards with healthy choices is key.

For instance, a buddy and I went to the 49'ers vs. Bears game on Monday night in San Francisco. I talked him into running across the Golden Gate bridge and back before the game. We had a great time at the game which included some brews. The next day we felt pretty good but a little off. We grabbed a healthy breakfast and then hit the gym on the 35th floor with a bay view. Two work outs on vacation and we were gone for 30 hours.

I always talk about GOOD habits. You can cement them just like BAD habits. They just don't come quite as naturally or quickly.

Question, do most of you hit (for those that go to gyms) the gym every day or every other day?

And if you couldn't do any upper body, what do most of you do?

Reason I ask, I am a cyclist and this time of year it's hard to be consistent with it, not just the weather but the time change. I have to be in the saddle for a 1,5 hour ride by 2:45/3:00 to be back by 430 (dark and super dangerous to be exercising during commute hour, too many close calls).

I don't have the clear to use my upper body till march (major shoulder surgery) otherwise I'd be rowing ( concept 2 ). Excellent tool for those of us who dirt bike.

So....thinking about joining a gym ...they've worked for me in the past, but I like the outdoors too much, rain or shine.

I lift 3days a week and run 5 days and one day I run steps in the upper deck of a football stadium. Steps only take about 30 minutes but it's the hardest workout of my week.

I alternate weeks with 3 days of weights and 2 days of running one week and the opposite the next. I normally get in at least one good walk with Kelli or a hunt on the weekend.

When I go to the gym I don't do to much leg work due to the running but here are some ideas.

I climb the steps from the 1st to 2nd floor. (Every 3rd step) I normally do a set of 5 with no rest between sets.

I jump onto a box for explosiveness. The box is approximately 2 feet tall. I'll do a few sets of 10-15. I do use my arms for to aid in jumping so take it easy on this one.

One leg calf raises on the steps or two leg on the machine.

I'll do lunges down the track between work out stations.

Steps are good. 20 min or so? Think I might try running to. Maybe two three daze...

Still tryin to dial in my diet, been 160 the last fifteen years, since I've been in the saddle the last six years I've gained ten. But since my surgery I've gained five more but want to loose ten total. Never had a gut before, now I do, it's strange lol.

Test Results:

Good:
BP: 110/68
BPM: 52-60 resting
Cholesterol: 134

Bad:
HDL: 36 (Range 40-199)
B12: 326 (Range 200-1100 US 550-1100 Japan/European)


HDL: I eat fish twice a week and have a very good diet. My doctor has recommended 2 fish oil pills per day.

The B12 is a big deal. I am B12 deficient. Anthing under 400 causes tiredness, depression, memory issues, and the list goes on forever. In fact, in Japan and many European countries the minimum is 550. Anything under 550 they start injections and supplements. This really explains why I've felt so tired on and off in my life. Especially now that my diet and excercise program has been so great. I started taking a B12 supplement this morning and am being retested in February to make sure it's well above the 400. From my brief research, my body is not absorbing B12 as it should, regardless of diet. A multi vitamin simply isn't enough. It is hereditary and I have suspicion that many of my family members may have the same issues.
http://en.wikipedia.org/wiki/Vitamin_B12_deficiency
http://chriskresser.com/b12-deficien...s-consequences

The lesson to be learned is no matter how well you eat or how much you excercise, it may not be enough. Do yourself a favor and go see a great doctor and have them test you from A to Z. I've been to see doctors on and off for the last 5 years complaining of fatigue. I've had blood drawn but they never tested for B12 or they weren't aware that the US standard is extremely low. I'm extremely happy that I finally found a doctor that cared enough and had the knowledge to find the problem.

My nose x ray also came back with a deviated septum. She believes I will need surgery to fix it. I'm going to the Nose doctor in January. :thumbsup:

Still looking for a good general practicing doctor. That is one of the keys.

Have to look into the B12 thing, I've heard nothing but good about all vitamin B's.

I too have a deviated septum, 10% breathing capacity through the nose. But surgery is basically a hammer and chisel above and behind the nose socket, I just can't psychologically get past that, yet I've watched surgery performed on me twice and have purposely drilled through my finger nail to get to and clean out an infection. But the hammer and chisel, ewe...

It's been approx. 6 months since I started down this road to a healthier lifestyle. I weighed in at 169.4 lbs this morning. I don't recall being this light but maybe once since my Junior year in high school.

The consistency of my excercise program and diet has my metabolism in high gear. I'm talking consistency like the sun rising here.... I'm eating 6-7 times a day. Of course my snacks are almost always fruit, veggies, nuts, or yogurt. I drink beer on Friday/Saturday nights and eat Pizaa 1-2 times a week. Usually with whole grain crust. I have greek yogurt and granola nearly every night. What I'm trying to say is I'm eating a good amount of food and maintaining my weight.

Tracking your diet is crucial to begin with. You must educate yourself on calorie intake and the make up of foods. You also need to determine at what daily calorie intake you can lose a reasonable amount of weight. The goal here is of course to lose the weight, but you also need the skill to keep it off for life and that's through education. I'm on my 3rd health and nutrition book in 6 months. Skip the fad diets that rob your body of the nutrients it needs. Skipping meals and starving yourself are the worst thing you can do. Find a diet you can stick to for life that works for you body.

You must find a work out program you can stick to religously. Going to the gym for an hour and a half 6 days a week or running 5 miles a day isn't it for 99% of us. You WILL QUIT. My workouts for 6 months are only a half hour. I either run for 30 minutes or do high intensity weights. Now, I run a pretty good pace and burn nearly 500 calories and usually do a dozen excercises with sets of 3 in those 30 minutes. You have to make the time count.

It's really not that difficult if you want it bad enough. It does take time as it won't happen overnight. The more out of shape you are, the longer it will take to achieve your ideal weight. Like I was telling my broker yesterday, it's like building a business, you wouldn't open the doors and give up after 2 weeks. You must put the time and effort into the change. It's just like compound interest, the longer you stay consistent, the greater benefit you will begin to see.

Lastly, don't discount finding a great doctor. Get your butt in and get a physical including an extensive blood profile. I've found that regardless of diet, my body doesn't absorb enough B12 and I still struggle with low HDL. You may need to supplement to complete the puzzle.

"If you wish to find, you must search. Rarely does a good idea interrupt you"
-Jim Rohn

Man good thread I havent looked at the off topic Forum in awhile. Good thread Todd. I have been woking out with a new outlook that weights are not always the answer but I do still use them but I have been using natural body weight and running to work out. Also if you are getting burnt out on running try short sprints with exercises in between. I will try to post what I have been doing pretty good has alot of pre and post stretches in it. Anways subscribed and looking forward to everybodys input.:lateral:

Nice to have somebody interested, all these other old farts either died or fell off the wagon. :unibrow:

lol^^^^
i been having a hard time keeping up on my exercise and nutrition this past months due to my transition into this new job but the good news is that i haven't gained any weight during this slacker month;) still at 180.
also i took about a 1.5 week break from running and after i went back to it i was able to run a lil over a full mile without stopping to walk! then 2 days later i was able to go even longer:D now its my legs that a quitting on me and not my lungs. maybe its the weather?

Still putting about 30miles a week in running, but added speedwork at a local track. 4x400m,4x200m,4x100m w very little rest in between and at 5k or faster pace. Along with the stadium runs (steps) I am working a lot harder can tell a difference in my body. Still getting in 2-3 days of lifting too. Do all of my running at 5:00am and done by 6(except for my long run on sat/Sunday). Will start training for my next marathon at end of the month