Mission Accomplished

It took me longer than I would have liked, but I got it done.  What did I do?  See yesterday’s post for more info.

In Honor of Grandpa

Tomorrow, August 8, 2008 is the 8th anniversary that marks the death of my grandfather, Leo Garrett.  I remember the day that he died like yesterday.  He was diagnosed with diabetes late in his life and then later was discovered to have heart disease.  Never mind the fact that he bowled in more than 5 leagues a week (some nights more than 1 league or 3 games per league mind you).  He was as healthy as he could be for his age.  Then when they diagnosed his diabetes they also discovered his leg may need to be amputated.  A second opinion led to the amputation of two toes rather than the leg.  Still, to him, it might as well be his leg - he was no longer able to bowl.

The last years of his life were spent as best he could.  By this time he was nearing his 80’s, so he would watch TV, eat well and do what I remember he did the most, other than bowl.  He laughed.

When his health began failing, I drove from Sioux Falls to his bedside, 7 hours to my hometown in Columbia, Missouri.  I’ll never forget the look he had.  It was obvious that he was not going to make it, at least to me.  It was just a matter of time.  I experienced a wealth of emotions, but mostly pure sadness and hurt.  A person who was there for me my entire life was about to die.  And it devastated me.

I was there as he passed away.  We all were - my parents, grandmother, my sister and a few friends of the family.  We were there at his bed.  I was on his right side, holding his hand and Grandma was on his left.  It hurt him as he took his last breaths and then his hand became very cold.  His pulse slowed and then he was gone.  It pained me to watch him go just as much today as I type this as the day it happened.  I was the last one to leave the hospital room that day and words cannot explain how empty I felt on that day and the many, many days after.

A few months later I realized I had a choice.  I could continue to live my life, eating poorly, etc. and end up diabetic as he had - or I could honor his memory and do something with my health.  I lost over 30 lbs. that year, changed my life and got things in order.  I’d invite you to do the same if you’re in poor shape, regardless of losing someone close or not.

So, here I am, on the eve of his 8th year anniversary.  Grandpa died on August 8, 2000 or 08-08-00.  Call me goofy, but when you manipulate those numbers, the 8 on its side is the symbol for infinity and Grandpa will surely live on within me for all infinity.  As my wife and I were recently looking for a house to move our family, we found the house we just moved into a few weeks ago.  Wanna know the address?  800 S. Byron Cirlce.  Yep, 800.  My wife even had our mail changed over to our new address to be effective on 08-08-08 - tomorrow.  

I’m not a strange ranger, for those who are reading this and think so.  I’m just a sentimental 40 year old who still loves his Grandpa very much.  So, tomorrow, in honor of his memory and my health, I will run 8 miles.  I don’t care if it takes me 8 hours, although I know it will take me much less.  He will be remembered tomorrow as I run.  And for much longer.  

I miss you Grandpa.  Thanks for everything.

The importance of Reflection and Evaluation

There often come points in my life where I stop to pause and reflect. Sometimes it is when things are going really well and then there are time when things aren’t going so well. At the end of the day I am resigned to the fact that no matter how much I THINK I know, there is always room to learn more or to “re-learn” what I thought I knew.

Case in point: while my workouts have been progressing and I re-discovered my love of running, I have been losing energy levels. I noted I was tired in the afternoon, 3 days in a row. I brewed some coffee to keep things going, but that is not usually my style. So, I decided it was a good time to reflect and evaluate. What was I doing wrong and how could this really be happening? Especially since I thought I was doing all the necessary things.

Here is what I uncovered: while my eating plan was where it should be for losing weight, it was not where it should be for staying as healthy as I could be. I was staying in the proper zone for carbs:fat:protein, but I was putting more stress on the protein and not enough on the carbs. By staying in the lower % of carbs and fat, my body was crying out for energy like never before.  Over the weekend I identified this issue and took full advantage of ensuring my carbs were increased within the proper levels.  I particularly noted my lack of energy during a 5 mile run.  Although it was my longest run, along with some humidity not experienced yet this year, I just felt sluggish and frustrated.  So I’m confident and anxious to prove my theory right in the next few days.

Another area I reflected and evaluated on was my move to working out at the gym.  The weight/effort difference was a slap of reality in the face.  I could have gotten down on my self for not lifting as much as I thought I was with my Bowflex, but the truth of the matter is that there are always going to be effort differences with equipment variations.  Much like the scale - it is what it is.  Accept the numbers for what they are and work to improve them.

The last area to reflect and evaluate are your accomplishments.  It’s easy to push yourself and want more.  And there is nothing wrong with that.  But every once in a while, look at your progress - weight, bodyfat, strength levels, ability to fit into tighter clothes, etc.  The more you see how far you’ve come, the more you should tell yourself that you have put a lot of time and effort into where you are today…so don’t backslide and give up!  You’ve “INVESTED” into yourself.  Keep that financial chart moving positively.

How are your workout and nutritional plans progressing?  Please share!

It’s a Great Year to be a Tiger Fan

I’ve been a Missouri Tiger fan all my life.  I was raised in Columbia and saw the Tigers through many tough years.  Imagine my delight at the great season they had last year, accomplishing a #1 ranking as well as winning in the Cotton Bowl very handily over Arkansas.  I listened or watched to many a Tiger game with my beloved Grandfather, so he must have nudged God a bit in Heaven to give the Tigers such a great season.

Now, with 43 days until their first game, more good news has come the Tigers way before they even hit the field…  Life is certainly far from over.

How to Achieve 100 Push-ups

I heard about this site from Lifehacker.com.  They provide a simplified approach to achieve 100 pushups.  It also appears as though it’s a great way for its author to sell some t-shirts in the process, but who could blame anyone that completes this from buying one to showcase their abilities?  I tested myself last night after viewing this site and was able to do 30 pushups.  The macho in me must sidenote that I tested my abilities the same day I finished a chest/bicep workout…that means I’d be able to do at least 75 had I not done my workout already for the day…  

Still - it’s worth it once in awhile to challenge yourself and see what you can accomplish.

How many pushups can YOU do?

ESPN College Football Team

The latest on the best team in college football!

The Power of Setting Goals

Well, after a few days of rest, I can finally sit down at the keyboard and announce my news - I ran my first 5K in many years and beat my goal!

OK, let’s back-track.  As many may know from past blog posts, I’ve really had a great time picking up the running bug.  I’ve enjoyed using my Nike+ Sportband and running all over my small town to train for a local 5K.  But as my time got closer, I was faced with a reality - how fast was I going to run this race?  The competitive side in me would not settle without some sort of goal.  I learned a long time ago that you can’t get to a new destination unless you have a map of how to get there.  My road map suggested that I wanted to beat doing a 5K in 25 minutes or less.  My stretch goal was anything under 24 minutes.

As I got closer to the race day, I admit it - I was scared.  Not only was I fearful of beating 24 minutes, I was actually fearful of beating 25 minutes.  I began to analyze myself.  What was causing the fear?  Why was I feeling this way?  After dwelling, I think I came up with the solution.  My fear was a result of the unknown.  Although I had trained, I had probably let the speed drills slide a bit.  I was not totally knowing what I was going to do because I had not prepared myself as fully as I might.  Was I being a bit hard on myself?  Perhaps that was the case - as is often the case.  A part of me was also fearful because my new found health that I had just re-established in the prior 3 months was being put to the test - and I didn’t want to let myself down.

So, last Saturday, there I was.  I spent some time leading up to the race visualizing my race, a tip I picked up several years ago to help anticipate what could happen and how I should respond.  Mentally put yourself at the start line and anticipate what you feel, smell, hear, taste and see.  Do this as though you’re running and fight the urge to fast forward the event.  Just see yourself running the entire race, the hills, the passing of the crowd and the final moments you kick things into high gear for a strong finish.  It’s a great tool to use.

OK, I’m at the start line.  I felt my heart beat start increasing.  I would tell myself to calm down and just focus on myself.  Surrounded by a small but anxious army of runners, the gun went off and the shoes began pumping on the pavement.  I started my watch and then started my music as a few ran past me.  I admit I did get emotional.  I realized in an instant I was in a place that I never thought I would be - back in shape and running in a race.  I teared up in one eye, brushed it aside and smiled at myself.  I smiled as a few started off too quickly.  I knew they would eventually slow up and I would be the one passing them.  The small crowd settled in pretty quickly to their paces.  I caught myself behind 2 individuals and matched their pace for a minute.  Then I realized, “HEY!  This isn’t the pace I want!”  I had lulled myself into complacency and fought to temporarily pass them so I could continue the fight within me.  At the 2nd turn I passed a young guy and knew from his shadow he was not going to pass me that day.

At the 2 mile mark I felt like I was running a fast pace, but my heart beat was starting to take its toll.  I had to fight and find internal motivation to keep things going.  I picked a person out that was ahead of me and I made a deal that I would close the gap.  One minute later, my tank emptied.  I got mad at myself for stopping - this was a race for crying out loud.  I didn’t panic.  I had visualized this might happen.  I took 10 deep breaths and got back on the horse.  3 minutes later I passed the individual I had wanted and then I saw 2 more not far ahead.  At the last turn I knew I was 1/4 mile out and had to give it all.  Drawing on all that I felt I had, I kicked into 5th gear and then saw the time clock.  I was still under 24 minutes but I would need to push it a bit more.  As I closed the gap, the clock said 23:58 and I had done it.  I grunted as I crossed the line and walked my temporarly exhaustion off.  No Hollywood score or soundtrack going off in my mind, but I didn’t need one.  I had made my goal.  And yes, victory does taste pretty sweet.

The results for the race were posted today.  I came in 3rd out of 5 in my age group and was 14th out of 30 men altogether.  I’ll take that to the bank this time around.  Next time I’ll push a little harder and try to cry a little less.  At least until I’ve crossed the finish line.

PS.  The race wasn’t the only good news.  I also finished strong in my most recent 12 week workout plan.  I lost almost 30 lbs., decreased my bodyfat by almost half and have the pictures to prove it.  Click here for my photos and new page!

Looking Forward, Looking Backward

I’m a firm believer in always maintaining a focus on the future.  I’m also a firm believer in reflecting on your accomplishments as well.  I don’t think looking backward should ever include dwelling on past mistakes.  Sure we’ve all made our share of mistakes - but don’t we already know that?  Humans have a tendency to beat themselves up and we bring our childhood mistakes and misfortunes into our adult lives.  Then we seek counselling!

I’m at a point today where I’m looking forward while looking backward.  This week is full of many reasons to celebrate.  I’m completing my 12th week of exercise and eating healthy.  Next week I’ll take a break from working out to allow my body to recover fully before starting with a new 12 week program.  On Saturday I’ll be running in my first 5K in over 10 years.  And today was my first day of training for a Half Marathon I’ll be running in September.

I look back and I get the opportunity to realize how far I’ve come.  I’m 40 years old and living a new life.  I went from barely running one mile to the capability of running 7 miles (and I know I’m capable of running much further).  I’ve lost 30 lbs. as of today.  My bodyfat has decreased from over 30% to under 20%.  I’m stronger and I’ve lost 2 inches off my waist.  I can look back and I’ve certainly earned the right to do so.  Did I eat perfectly?  No.  Did I work out perfectly?  No.  Do I have room to get better?  Of course.  

Enough about me.  This blog is meant for all of you, whether 40 or not, who need the encouragement and proof that dreams can still be realized at whatever age you are.  I would love to hear any concerns or questions anyone might have about getting started, obstacles that seem to get in the way, etc.  Solutions exist; but sometimes you just have to ask.  Hope is alive and well.

Have hope.  Be well.

Above is a cool new tool I came across- it’s called Wordle.  Check it out for some new fun if you blog or write much.

Better than Ice Cream

Life is full of surprises - if you will allow them to occur.

At the beginning of the year, I was out of shape, overweight, and would huff a bit after climbing a flight of steps. I was knowing of the need to change, but thought the taste of my chocolate chip cookie dough ice cream provided all the satisfaction I needed. For the 20 minutes it took me to consume 1/4 gallon (or more), I was in heaven and looking forward to the next encounter. It was about short term gain along with long term weight gain.

Today, some 5 months later, I’m a changed man. Take yesterday as an example. Not only was I able to run 7 miles. I did so in under 9 minutes per mile! Hey, I’m 40 - I’m not supposed to be able to do that! But I did. And you can, too - I’m here to tell you.

The taste of cookie dough ice cream is one I miss. I admit it. But the thrill in knowing of my accomplishments - and in telling others - is so much more worth it. Think of it this way - ANYONE can talk about eating ice cream. ANYONE. Who has the bragging rights to say they have lost almost 30 lbs. and can run a little more each week including plans to run a 5K and a Half-Marathon by end of year??? I do and I’m proud to shout it from the mountain top. BUT, I’m also hear to shout out that YOU can make things happen as well - whether you are 40, 50, 60 or whatever age.

Bottom Line: Dream Big. Set a goal, put together some solid reasons why you want that goal so that you cannot be deterred from your goal and then GO GET IT.

As I’ve done in the past - here is my most recent run:

How to Refresh Your Batteries

What seems like an easy topic is something that must be said time and time again. We live in a world that increases its pace each and every year. Computers and other technology are said to be designed to allow us to work faster - and I guess they do, but expectations are increased as well. So we end up work harder and faster. Where is the tipping point?

Job satisfaction can be trying at times, but take some simple advice - allow yourself a break.

If you’re like me, when you are engaged with work, you’re engaged. I get energized and exhaust all efforts to complete a project. But, I fail to recognize at times that life is cyclical. Energy does not last forever. And what many times may feel like exhaustion or burn-out is simply this - it’s just time to consider vacation time.

Taking a vacation does not imply you’re a weenie by any stretch of the imagination. You work hard for your dollars and your job should offer vacation time. Most do because it’s a widely held fact that the body needs rest. Vacations are not taken as often as they used to and that is why satisfaction has taken to the Dark Side.

Taking a break in whatever fashion is a smart choice. Just a day off can be refreshing. If possible, start by moving your work to a different location once a week or month. Bring some work, pick up the laptop and camp out at a coffeehouse for a day. You might be amazed at how energizing a new location can be to your productivity and to your well-being. But better yet, unplug all together, plan a weekend getaway or tropical excursion and get OUT OF TOWN!

Vacations allow rest. Vacations allow you to get your life back into its proper perspective. Vacations allow time to reflect, time to enjoy life and time to spend with loved ones. Vacation gives you time to think on how you might improve things when you get back home. Vacation gives you time to plan your next vacation. And at the end of the week, you just might be looking forward to getting back to work, ready to apply some new principles you imagined or dreamed up. You should find that your batteries are charged up; if they aren’t then perhaps you learned something and that your job is not where you should be.

Workouts require vacations too. To ensure your body is not overworked or nearing injury, take a week break every 12 weeks or so. Allow rest, get a massage and sleep in for the week. You’ll come back feeling fresh and ready with new goals to accomplish.