The Trail Jogger

Suggestions for Gaining Fitness While Fighting Cancer

noreply@blogger.com (Thomas Kennedy, PMP) — Wed, 09 May 2012 14:28:00 +0000

By David Haas.

As patients battle cancer; they might wonder how they can increase their levels of exercise. In fact, while many doctors advise mesothelioma and other cancer patients about the benefits of staying active, some individuals may not feel up to a strenuous daily workout. Maintaining a fitness program while undergoing cancer treatments does not have to include exhausting regimens and grueling exercises, however. Getting daily exercise does not even have to include leaving one's home.

Leaving their home might be an impossibility for many patients in the first few days after receiving treatment for mesothelioma cancer. Radiation and chemotherapy have difficult side effects that include fatigue and nausea. Even getting out of bed can be a chore for those who receive these therapies. However, despite feeling ill, doctors suggest that the smallest amount of exercise goes a long way in improving a person's physical condition. Taking a small walk down a hallway or up a small flight of stairs might make a person feel less nauseous and give that individual a boost in energy.

As the fatigue and nausea subside, the patient may put more effort into his or her daily fitness activities. At the same time, no need exists for that individual to exhaust himself or herself from these tasks. Getting exercise in one's house can include briskly sweeping the floor, vacuuming a set of stairs, or even putting away groceries in cabinets. Lifting cans of fruits and vegetables, in fact, can act as a substitute for lifting weights. Most physicians suggest that the most important part of working out in one's home is to elevate the patient's heart rate slightly and to get the person's blood circulating well. Doing small chores around the home can be a suitable substitute for working out at a gym, especially for patients who are too ill to leave their homes.

If their condition warrants, patients may find that taking walks around their neighborhood can be an enjoyable way of exercising. In fact, as the website Caring4Cancer.com suggests, walking short distances can be an excellent way of improving one's circulation and breathing. Walking with friends or relatives also allows people to experience camaraderie, which helps ease their mental stress about their illness. They may be able to find support and friendship by venturing outside of their homes for short walks around their communities.

However, cancer patients are advised to keep their fitness plans within their abilities. Beginning a new exercise routine while fighting cancer may not be advisable, especially if people are new to working out on a daily basis. Rather, they are warned to keep their exercises practical and within their physical limitations. Exerting themselves too much could result in their becoming injured or more ill than they already are. If they have undergone cancer surgery, they should also get their doctor's approval before beginning their exercises. They may need to wait for stitches and incisions to heal. After getting their physician's approval, cancer patients can find the benefit to getting daily exercise.

For more information read "Why Fitness Is Beneficial for Cancer Patients."

Thank You DORBA!

noreply@blogger.com (Thomas Kennedy, PMP) — Sat, 28 Apr 2012 17:10:00 +0000

I have been running a new portion of the Northshore trail. The new section was recently cut by DORBA with volunteers from some of the local running and riding clubs. Work like this makes Northshore such a special place.

Thank you to all who help make this a reality.

Some pics from the new trail.

SNAKE!!!

noreply@blogger.com (Thomas Kennedy, PMP) — Sat, 28 Apr 2012 12:44:00 +0000

I am no snake expert, but I think I came across my first copperhead on the trail this year. I can say it startled me big time, just about had a heart attack!

I basically stood there for about a minute and waited for the snake to slither its way into the woods. I thought about trying to go around it but that would mean I would need to go off the trail I was convinced there were other snakes waiting for me! So I just waited, patiently.

Call me a wuss--but one of my trail running rules is... don't play with the snakes!

Inspiring Marathon Story

noreply@blogger.com (Thomas Kennedy, PMP) — Mon, 26 Mar 2012 20:45:00 +0000

Have you ever thought about running a marathon? Yea, no problem.

How about a muddy, dirty, trail marathon? Yea, piece of cake.

How about a muddy, dirty, trail marathon WITH your spouse and five kids? WHAT! Are you NUTS??

That's right. Last weekend the Barron family (all seven of them) completed the Grasslands Trail Run, 26.2 miles of mud, dirt, sweat, and probably some tears.

If they can do it, you can too!

Watch this...

Discipline

noreply@blogger.com (Thomas Kennedy, PMP) — Sun, 25 Mar 2012 16:43:00 +0000

I am finally over my little pity party and I am back to training. I went to the grocery store this morning and stocked up on fruits, vegetables, and lean meats, basically what I was eating while I was on the Paleo Diet for Athletes. And I went out for a short trail run this morning, more of a jog actually, just to get things moving again. I will start working on building my foundation next week. It's all about getting back into the habit. It's about discipline.

For those that know the Northshore Trail, following is a picture from the crossing near the concrete bridge. Usually you can step on a couple of rocks to cross this creak. But today I but it was knee high, the result of some heavy rains over the last week or so.

I also stopped by what was previously known as Little Pete's and the parking lot is partially flooded there also.

The stone you see in the middle of the picture is actually the top of a fountain. The fountain sits a little higher than waist high when you walk by it.

That's it for now. No more pity parties. Back to training. Back to discipline. Just hope my body holds up this time around.

What do you do to keep yourself motivated and disciplined?

Excuses, excuses

noreply@blogger.com (Thomas Kennedy, PMP) — Mon, 19 Mar 2012 05:42:00 +0000

That is all I really have... excuses, excuses. I would like to think of them as reasons... reasons why I haven't been blogging regularly, reasons I haven't been running regularly, reasons I haven't been eating properly, reasons, reasons. But if I am being honest, they are only excuses.

Why is it much easier to be undisciplined? Why does crap food taste better than good food? Why does it feel better to rest than to exercise? Does it ever get to the point where it is easier to make the right decisions? Does it every become natural to want to eat well and run for mile after mile? Or am I doomed to a never ending cycle of good days and bad. Of good months and bad. Of good years and bad.

I don't know of an easy solution. I just know that I am happier when I know I am making good decisions. So why do I do these destructive things to myself? Why do I make these bad decisions? It is my undisciplined self winning over me. It is my undisciplined self that is making me do the things I do not want to do.

So I can either let my undisciplined self continue to rule over me or I can take a stand, slay the monster and get back on my course. I realize the choice is solely mine, I just need to make the decision who I want to be--the default undisciplined self or the self that rises above, to accomplish that which is beyond my normal reach.

The only thing achieved in life without effort is failure.

I will shut up now and go for a run.

Fat Ass 50K Training Plan

noreply@blogger.com (Thomas Kennedy) — Tue, 03 Jan 2012 10:22:00 +0000

After six months of recovery from plantar fasciitis. I am finally healed and have decided to resume training for my first 50K trail event. I am calling this an "event" instead of a "race" for two reasons. First, this will be a fat ass (self supported) birthday run at my favorite trail, Northshore Trail, not a formal race. And second, at the speed I run, you can't really call it racing!!!

I've developed a 28 week plan starting today. I adapted this plan from the Ultraladies 50K plan. Why 28 weeks? Well, because that is the amount of time between now and my birthday! Not so complicated. I am following a similar plan as the one that I developed last time around. I plan to keep Monday and Friday as rest days, but I might incorporate a little strength training on those days as long as I do not feel tired.

Anyway, here's the plan. Click on it to see an enlarged version.

As you can see by the following graph, after the first five weeks of base, the plan gradually increases the mileage per week and also alternates between higher mileage weeks and lower mileage weeks.

Hopefully I can make it through this training cycle without injury!

Onward.

Beating Cancer through Exercise

noreply@blogger.com (Thomas Kennedy) — Mon, 02 Jan 2012 20:03:00 +0000

By Liz Davies

The benefits of exercise on physical and mental well-being have been extensively studied in clinical trials. Regular exercise has been shown to promote maintenance of healthy weight, prevent loss of bone mineral density, reduce the risk of diabetes and hypertension, and improve psychological health.

In individuals at risk for cancer development or with an existing cancer diagnosis, however, the positive effects of regular exercise are even more far-reaching. Exercise has also been shown to reduce the risk of developing certain types of cancers, such as colorectal, breast, endometrial, and mesothelioma.

The mechanisms by which exercise reduces cancer incidence remain unclear. One theory is that regular exercise reduces the production of inflammatory proteins thought to be central in the development of certain types of cancer. In the case of breast cancer, exercise is thought to affect hormonal balance in a way that deters tumor formation. In preventing colon cancer, regular exercise is thought to promote bowel motility, consequently reducing the amount of time the bowel is exposed to potentially carcinogenic substances.

Increased physical activity has been shown to reduce colon cancer risk by 30 to 40 percent, particularly in individuals who engage in 30 to 60 minutes of vigorous physical activity daily. In those who have already been diagnosed with colon cancer, individuals who are physically active tend to have reduced recurrence rates. Regular exercise has also been shown to reduce the risk of developing breast cancer, with the most pronounced risk reductions occurring in women who engage in 30 to 60 minutes of vigorous physical activity daily. Even in women with an existing breast cancer diagnosis, those who participated in 3 to 5 hours a week of moderate exercise had improved survival rates. Similar reductions have been observed in the incidence of endometrial cancer.

In individuals undergoing cancer treatment, exercise is a good way to combat waning energy levels and improve overall quality of life. Besides the significant reductions in both cancer incidence and recurrence, regular exercise can combat many of the negative consequences of undergoing cancer treatment, such as weight gain and poor body image. Chemotherapeutic agents can be toxic to both the cardiac and pulmonary systems, potentially reducing exercise tolerance and overall energy levels. These effects can be partially mitigated by vigorous physical activity. Additionally, regular exercise may assist in immune system recovery after undergoing chemotherapy.

Liz Davies is a recent college graduate and aspiring writer especially interested in health and wellness. She wants to make a difference in people’s lives because she sees how cancer has devastated so many people in this world. Liz also likes running, playing lacrosse, reading and playing with her dog, April. If you would like to contact her she can be reached at healthylizd@gmail.com.

Week R1--Weight A Minute

noreply@blogger.com (Thomas Kennedy) — Sun, 01 Jan 2012 16:36:00 +0000

I'll admit it. I haven't been keeping track of my weight nor paying any attention to what I have been eating over the last few months. I was blaming it on my foot injury--you know, can't run so might as well eat! But when I stepped on the scale this morning I was shocked to see that I had gained 15 pounds from the last time I posted a weight goal update. I'm a little ashamed.

Since it is a new year and I am ready to start my training again, I am going to get refocused on my weight loss goal.

When I looked back over the last two years, the most success I have had with losing weight is when I was following the Weight Watchers program. I quit the program about a year ago because I wasn't happy with the changes they made to the points system. I had come to know the system and was very happy with it and I didn't have it in my to learn the new system. So I decided to go it along. Looking at my history over the last year, I've struggled to lose weight ever since.

So, this morning I joined the online version of Weight Watchers again, and my plan is to stay with the program until I reach my weight loss goal.

I am going to reset my weekly weight tracking posts back to Week 1 to treat this like a new start. I will add a R in front of each of the week numbers to indicate the post is part of the reset posts.

I have 35 lbs to go and 1 year to get it done. If I stay focused I know I can do this.

To my readers... do you use Weight Watchers? What is your secret for staying focused and continuing with the plan?

Thankful

noreply@blogger.com (Thomas Kennedy) — Thu, 24 Nov 2011 17:09:00 +0000

Note: I have placed my blog updates on hold until I resume my Three In Three Challenge. Until then, you can follow my trail running at DailyMile.com.

I can think of many things to be thankful for on this special day. I have been blessed over the years. But I will limit my thoughts to the context of my Three In Three Challenge.

Today I am thankful to Dr. Santiago for encouraging me to start this journey. After setting my three goals (quit smoking, lose 50 lbs., run a ultramarathon) we started working on the first goal--quit smoking. I am proud to announce that as of today I have been SMOKE FREE for two years!

I can say that quitting smoking is one of the most difficult things that I have done in my life. But it is so worth it. If there are any smokers out there reading this, I encourage you to talk to your doctor and ask him or her to help you quick smoking. Yes, you will go through hell and back, but the journey is well worth it.

For encouragement, read how I quit smoking. Trust me... from someone who has gone through it, it is so worth it. Make the decision, call your doctor and get started down the path of living a smoke free life.

Feeling Good

noreply@blogger.com (Thomas Kennedy) — Wed, 23 Nov 2011 04:54:00 +0000

What can I say... I am running again and it feels really good. I know I need to be careful not to overdue it and to ramp up my mileage base slowly, but it feels good to be back out on the trail.

I am just going to focus on getting back into the routine for the rest of the year and then pick my next target race to resume training. I know I will achieve my ultra marathon goal this year. It's a no brainier.

Did I mention that it feels good to get back out on the trail again?

Just saying...

Missed

noreply@blogger.com (Thomas Kennedy) — Thu, 17 Nov 2011 18:03:00 +0000

Being away from the trail caused me to forget how beautiful it is out here.
I remember now.

I'm Back!!!

noreply@blogger.com (Thomas Kennedy) — Tue, 15 Nov 2011 14:12:00 +0000

Over the last three months I've gone through a slow and often painful recovery from plantar fasciitis. I've been following the tips for treating plantar fasciitis and I can say that it seems to have worked. I am at a point now that I can walk in the morning without pain. I've also done a few test runs over the last couple of weeks and my foot seems to hold up OK. I am not at the point where I am ready to start training again but I do think its time to reestablishing a training base.

I am going to keep things real simple for the rest of the year. Since I haven't been running consistently, the first order of business is to get running consistently! So for the rest of the year I am going to focus on getting back out on the trail on a regular schedule. Initially I will run Tues/Wed/Thurs and then one day on the weekend. I will add the Sunday recovery run once my long runs get up to about 20 miles. Once I am consistently back above 35 mile per week base I will pick my next race and start training for it.

Of course, my real simple plan is all dependent on how my foot responds. I will dial back the miles very quickly should I start to experience pain in my foot again. I am in no rush to complete my ultramarathon goal. I am making a lifestyle change and I don't want to do anything that would affect my ability to run long term.

Patience, patience, patience.

Not Giving Up

noreply@blogger.com (Thomas Kennedy) — Fri, 14 Oct 2011 13:54:00 +0000

I feel a little defeated as I write this. I have not been able to recover from my bout of plantar fasciitis and I've had to totally stop my running to let my foot heal. As a result, a couple of days ago I decided to withdraw from my first ultramarathon, the Rockledge Rumble 50K.

But I'm not giving up on my Three in Three Challenge.

I still have an entire year to complete my goals. I am still smoke free, I've lost over 30 of my 50 lbs, and I was doing 26 mile training runs before my injury. I was laser focused on completing all three goals by November of this year. Now that's not going to happen.

But that's OK.

I need to remember that I still have a full year to complete my goals. So the priority now is to allow my foot to heal so that it is strong and can take the pounding of the training miles to come. I need to remember that the change I made just two short years ago is a life-long decision--it doesn't end when I achieve my goals.

So I'm not giving up. I am going to take the time to heal, reset my training plan, and then continue down the path to achieving my goals.

Would love some feedback. How do you deal with setbacks and frustration?

Love This Quote

noreply@blogger.com (Thomas Kennedy) — Sat, 01 Oct 2011 21:39:00 +0000

There is something magical about running; after a certain distance, it transcends the body. Then a bit further, it transcends the mind. A bit further yet, and what you have before you, laid bare, is the soul.

Kristin Armstrong, Mile Markers blog at Runner's World.com

Cross-Training for Runners

noreply@blogger.com (Thomas Kennedy) — Fri, 23 Sep 2011 10:28:00 +0000

A few days ago my Plantar Fasciitis flared up again. I thought I had kicked this one in the butt, and so I started to ramp up my training. However, I think I resumed running to quickly.

So I am going to take a break from running until my foot has fully healed. I realize this may negatively affect my ability to run the upcoming Rockledge Rumble 50K, but I think a short term set back in my training will put me into a position to return to training long term and without pain.

I am a goal oriented person. It is hard on one side to think about the potential of missing my goal race. However, I also must realize that I am one year ahead of schedule on my Three In Three Challenge. The smarter decision right now is to give my foot time to heal and then reset my milestone races after recovery. Heal now so I can run later.

But that doesn't mean that I can't exercise! I need to take up some type of cross-training activity to keep my fitness level up while greatly reducing the impact on my foot.

Biking? Swimming? Weight lifting? Pros/cons? Other cross-training suggestions?

TNF Canadian Death Race

noreply@blogger.com (Thomas Kennedy) — Thu, 22 Sep 2011 19:06:00 +0000

I've added another race to my ultramarathon bucket list... The North Face Canadian Death Race! Seeing that I am Canadian, it's a must do! I came across this video today with some highlights from the race. Hope to see you there!

Week 61: The Paleo Diet for Athletes Update

noreply@blogger.com (Thomas Kennedy) — Tue, 20 Sep 2011 13:13:00 +0000

I am now starting week three of The Paleo Diet for Athletes. During the first week I lost about 3 pounds. I had been stuck in a weight range for about six months and I was glad to have this little breakthrough. But one week doesn't mean much.

Well, last week I lost another 1.6 pounds! YA BABY. The Paleo Diet for Athletes WORKS! I am confident that the changes I've made to my diet will help me achieve my weight loss goal. I am once again excited about it!

So how does the diet work? Well, at the risk of oversimplifying it, the diet focuses on eating fruits, vegetables, and lean meat and fish. I've cut out the processed foods and refined sugars. Do I miss them? Absolutely. But not as much as I missed seeing the pounds dropping off!

The author predicts (and others have reported) a reduction in energy during the first two weeks. I most definitely experienced the drop in energy. However, I am starting to feel my energy levels increase. So I am hoping by the time I write my next update my energy will be back in full swing.

Another cool part of the diet is that I am rarely hungry. The foods that I am eating are satisfying my hunger and my body isn't craving food of "junk." I almost need to force myself to eat even when I'm not hungry. Sounds strange, but that's how it feels.

Anyway, happy to post another loss for the week. Will keep following The Paleo Diet for Athletes and reporting my progress.

Have you had similar experiences with The Paleo Diet or a similar diet?

Weight Loss Summary

Week 01: Lost 4.0 lbs
Week 02: Lost 3.1 lbs, 07.0 lbs total, 3.5 lbs per week
Week 03: Lost 2.6 lbs, 09.7 lbs total, 3.2 lbs per week
Week 04: Lost 2.0 lbs, 11.7 lbs total, 2.9 lbs per week
Week 05: Lost 1.6 lbs, 13.3 lbs total, 2.7 lbs per week
Week 06: Lost 1.5 lbs, 14.8 lbs total, 2.5 lbs per week
Week 07: Gained 0.4 lbs, 14.4 lbs total lost, 2.1 lbs per week
Week 08: Lost 3.1 lbs, 17.5 lbs total, 2.2 lbs per week
Week 09: Lost 2.2 lbs, 19.7 lbs total, 2.2 lbs per week
Week 10: Gained 0.9 lbs, 18.8 lbs total lost, 1.9 lbs per week
Week 11: Lost 3.5 lbs, 22.3 lbs total, 2.0 lbs per week
Week 12: Lost 2.2 lbs, 24.5 lbs total, 2.0 lbs per week
Week 13: Lost 0.2 lbs, 24.7 lbs total, 1.9 lbs per week
Week 14: Lost 1.9 lbs, 26.6 lbs total, 1.9 lbs per week
Week 15: Lost 0.6 lbs, 27.2 lbs total, 1.8 lbs per week
Week 16: Gained 0.5 lbs, 26.7 lbs total lost, 1.7 lbs per week
Week 17: Gained 2.0 lbs, 24.7 lbs total lost, 1.5 lbs per week
Week 18: Lost 3.3 lbs, 28.0 lbs total, 1.6 lbs per week
Week 19: Lost 0.3 lbs, 28.3 lbs total, 1.5 lbs per week
Week 20: Lost 1.7 lbs, 30.0 lbs total, 1.5 lbs per week
Week 21: Lost 1.6 lbs, 31.6 lbs total, 1.5 lbs per week
Week 22: Gained 1.1 lbs, 30.5 lbs total lost, 1.4 lbs per week
Week 23: On holiday break, didn't track
Week 24: Lost 0.4 lbs, 30.9 lbs total, 1.3 lbs per week
Week 25: Gained 0.4 lbs, 30.5 lbs total lost, 1.2 lbs per week
Week 26: Lost 2.6 lbs, 33.1 lbs total, 1.3 lbs per week
Week 27: Gained 2.0 lbs, 31.5 lbs total lost, 1.2 lbs per week
Week 28: Lost 1.8 lbs, 32.9 lbs total, 1.2 lbs per week
Week 29: Gained 2.0 lbs, 30.1 lbs total lost, 1.0 lbs per week
Week 30: Lost 0.6 lbs, 30.7 lbs total lost, 1.0 lbs per week.
Week 31: Lost 1.3 lbs, 32 lbs total lost, 1.0 lbs per week.
Week 32: Lost 1.3 lbs, 33.3 lbs total lost, 1.0 lbs per week.
Week 33: Didn't track.
Week 34: Didn't track.
Week 35: Gained 5.0 lbs, 28.3 lbs total lost, 0.8 lbs per week
Week 36: Gained 1.6 lbs, 26.7 lbs total lost, 0.7 lbs per week
Week 37: Didn't track.
Week 38: Gained 0.9 lbs, 25.8 lbs total lost, 0.7 lbs per week
Week 39: Lost 0.5 lbs, 26.3 lbs total lost, 0.7 lbs per week
Week 40: Lost 1.1 lbs, 27.4 lbs total lost, 0.7 lbs per week
Week 41: Lost 1.7 lbs, 29.1 lbs total lost, 0.7 lbs per week
Week 42--47: Didn't track.
Week 48: Gained 3 lbs, 26.1 lbs total lost, 0.5 lbs per week
Week 49: Lost 1.3 lbs, 27.4 lbs total lost, 0.6 lbs per week
Week 50: Lost 0.9 lbs, 28.3 lbs total lost, 0.6 lbs per week
Week 51: Didn't track.
Week 52: Lost 2.2 lbs, 30.5 lbs total lost, 0.6 lbs per week
Week 53: Didn't track.
Week 54: Gained 0.5 lbs, 30 lbs total lost, 0.6 lbs per week
Week 55: Lost 0.7 lbs, 30.7 lbs total lost, 0.6 lbs per week
Week 56: Lost 0.4 lbs, 31.1 lbs total lost, 0.6 lbs per week
Week 57: Lost 0.8 lbs, 31.9 lbs total lost, 0.6 lbs per week
Week 58: Lost 0.6 lbs, 32.5 lbs total lost, 0.6 lbs per week
Week 59: Lost 0 lbs, 32.5 lbs total lost, 0.6 lbs per week
Started The Paleo Diet for Athletes
Week 60: Lost 3 lbs, 35.5 lbs total lost, 0.6 lbs per week
Week 61: Lost 1.6 lbs., 37.1 lbs total lost, 0.6 lbs per week

Week 60: The Paleo Diet for Athletes

noreply@blogger.com (Thomas Kennedy) — Mon, 12 Sep 2011 12:49:00 +0000

Last week I wrote about my decision to change up my diet. I've been stuck at the same weight range for about six months and I feel like I need to make a change in order to continue to show progress.

After doing some research I narrowed my search to two diets: Thrive: The Vegan Nutrition Guide by Brendan Brazier and The Paleo Diet for Athletes by Loren Cordian. I purchased both books and scanned through them. After careful consideration I've decided to start following The Paleo Diet for Athletes.

The Paleo Diet for Athletes is a modified version of the original Paleo Diet. Loren partnered with Joe Friel, a well known endurance coach and athlete, to provide additional information on the timing and type of food needed to fuel endurance athletes. This information alone is worth the price of the book.

Why not Thrive?

Well, there were a few things that bothered me about the Thrive diet. First, when I leaf through the menu at the back of the book, I didn't recognize a lot of the ingredients or names of the food. And some of the food that I did recognize (like the pizza) didn't seem anything like the name implied. In contrast, I can easily understand and see myself eating the meal examples in the Paleo Diet. In Brendan's defense, he has released a new Thrive cookbook intended to address these concerns.

In addition, I was turned off a bit by Brendan's frequent pushing the products from his nutrition company. I don't have any issue with someone promoting their business. What I do take exception to is the need for special products. If Brendan promotes a whole foods diet, you should be able to get everything your body needs from the whole foods that you consume without having to purchase special products. I suspect his products make the Thrive diet more convenient. But again, if the menu is so complicated that you need to create a more convenient product line, than that diet isn't for me.

Finally, the Thrive diet is void of any animal products. This one is a bit of a DUGH because the diet is intended to support a Vegan lifestyle. But the abstinence from lean meats is not for health reasons but instead for the moral convictions of the Vegan community. I have no problem with the Vegan lifestyle. I just don't personally share those convictions. I'm not willing to give up my wild Arctic Salmon!

So, The Paleo Diet for Athletes it is!

I started following the diet early last week. As the book recommends I am only making a couple of changes initially. Once I get used to those changes I can dial it in a little further. Baby steps.

For starters I have eliminated wheat/grains from my diet and increased the amount of veggies I typically eat. The wheat/grains part is a big change for me because I eat wheat/grains at just about every meal. So this drops a significant portion of my food choices.

What was the result of my first week's changes?

I LOST THREE POUNDS!!!

Ya baby!

The focus of the diet is on eating good quality whole foods, NOT on losing weight. However, as the author indicates, losing weight is a natural biproduct of eating the right foods. So if I can eat a more healthy diet and lose weight at the same time, I'm on board!

Anyone else out there following The Paleo Diet? Any suggestions?

Weight Loss Summary

Week 01: Lost 4.0 lbs
Week 02: Lost 3.1 lbs, 07.0 lbs total, 3.5 lbs per week
Week 03: Lost 2.6 lbs, 09.7 lbs total, 3.2 lbs per week
Week 04: Lost 2.0 lbs, 11.7 lbs total, 2.9 lbs per week
Week 05: Lost 1.6 lbs, 13.3 lbs total, 2.7 lbs per week
Week 06: Lost 1.5 lbs, 14.8 lbs total, 2.5 lbs per week
Week 07: Gained 0.4 lbs, 14.4 lbs total lost, 2.1 lbs per week
Week 08: Lost 3.1 lbs, 17.5 lbs total, 2.2 lbs per week
Week 09: Lost 2.2 lbs, 19.7 lbs total, 2.2 lbs per week
Week 10: Gained 0.9 lbs, 18.8 lbs total lost, 1.9 lbs per week
Week 11: Lost 3.5 lbs, 22.3 lbs total, 2.0 lbs per week
Week 12: Lost 2.2 lbs, 24.5 lbs total, 2.0 lbs per week
Week 13: Lost 0.2 lbs, 24.7 lbs total, 1.9 lbs per week
Week 14: Lost 1.9 lbs, 26.6 lbs total, 1.9 lbs per week
Week 15: Lost 0.6 lbs, 27.2 lbs total, 1.8 lbs per week
Week 16: Gained 0.5 lbs, 26.7 lbs total lost, 1.7 lbs per week
Week 17: Gained 2.0 lbs, 24.7 lbs total lost, 1.5 lbs per week
Week 18: Lost 3.3 lbs, 28.0 lbs total, 1.6 lbs per week
Week 19: Lost 0.3 lbs, 28.3 lbs total, 1.5 lbs per week
Week 20: Lost 1.7 lbs, 30.0 lbs total, 1.5 lbs per week
Week 21: Lost 1.6 lbs, 31.6 lbs total, 1.5 lbs per week
Week 22: Gained 1.1 lbs, 30.5 lbs total lost, 1.4 lbs per week
Week 23: On holiday break, didn't track
Week 24: Lost 0.4 lbs, 30.9 lbs total, 1.3 lbs per week
Week 25: Gained 0.4 lbs, 30.5 lbs total lost, 1.2 lbs per week
Week 26: Lost 2.6 lbs, 33.1 lbs total, 1.3 lbs per week
Week 27: Gained 2.0 lbs, 31.5 lbs total lost, 1.2 lbs per week
Week 28: Lost 1.8 lbs, 32.9 lbs total, 1.2 lbs per week
Week 29: Gained 2.0 lbs, 30.1 lbs total lost, 1.0 lbs per week
Week 30: Lost 0.6 lbs, 30.7 lbs total lost, 1.0 lbs per week.
Week 31: Lost 1.3 lbs, 32 lbs total lost, 1.0 lbs per week.
Week 32: Lost 1.3 lbs, 33.3 lbs total lost, 1.0 lbs per week.
Week 33: Didn't track.
Week 34: Didn't track.
Week 35: Gained 5.0 lbs, 28.3 lbs total lost, 0.8 lbs per week
Week 36: Gained 1.6 lbs, 26.7 lbs total lost, 0.7 lbs per week
Week 37: Didn't track.
Week 38: Gained 0.9 lbs, 25.8 lbs total lost, 0.7 lbs per week
Week 39: Lost 0.5 lbs, 26.3 lbs total lost, 0.7 lbs per week
Week 40: Lost 1.1 lbs, 27.4 lbs total lost, 0.7 lbs per week
Week 41: Lost 1.7 lbs, 29.1 lbs total lost, 0.7 lbs per week
Week 42--47: Didn't track.
Week 48: Gained 3 lbs, 26.1 lbs total lost, 0.5 lbs per week
Week 49: Lost 1.3 lbs, 27.4 lbs total lost, 0.6 lbs per week
Week 50: Lost 0.9 lbs, 28.3 lbs total lost, 0.6 lbs per week
Week 51: Didn't track.
Week 52: Lost 2.2 lbs, 30.5 lbs total lost, 0.6 lbs per week
Week 53: Didn't track.
Week 54: Gained 0.5 lbs, 30 lbs total lost, 0.6 lbs per week
Week 55: Lost 0.7 lbs, 30.7 lbs total lost, 0.6 lbs per week
Week 56: Lost 0.4 lbs, 31.1 lbs total lost, 0.6 lbs per week
Week 57: Lost 0.8 lbs, 31.9 lbs total lost, 0.6 lbs per week
Week 58: Lost 0.6 lbs, 32.5 lbs total lost, 0.6 lbs per week
Week 59: Lost 0 lbs, 32.5 lbs total lost, 0.6 lbs per week
Started The Paleo Diet for Athletes
Week 60: Lost 3 lbs, 35.5 lbs total lost, 0.6 lbs per week

Week 59: Researching Endurance Nutrition

noreply@blogger.com (Thomas Kennedy) — Wed, 07 Sep 2011 13:25:00 +0000

Well, I didn't lose any weight last week, I weighed in at the same as the previous week. However, I didn't gain any either. So I'm good with that.

Looking at the numbers, I just realized that I am less than a pound away from the lowest weight I've recorded since I started my Three In Three Challenge. I know I can break through and continue my progress down to my ideal racing weight. I just need to remain focused.

In order to help the process along, I've started researching potential changes in my diet. I've already done an excellent job of cutting the "crap" out of my diet. Now I am taking it to the next level by researching the stuff I should add into my diet to provide the nutrients my body needs to excel.

After doing some initial research and reading some GREAT comments and suggestions from my readers I've settled on two books that I will study. First is Thrive: The Vegan Nutrition Guide to Optimal Performance in Sports and Life by Brendan Brazier. Brendan is a professional athlete that fuels his body following vegan nutritional guidelines. The second is The Paleo Diet for Athletes by Loren Cordian. Loren recommends returning to the the nutritional practices of our ancentors. He has joined forces with professional endurance coach Joe Friel to adapt the Paleo Diet to the needs of endurance athletes.

I plan to read through both books with an open mind and to adapt the parts and pieces of both approaches into a solution that work best for me. Through trial and error I expect I will find the nutritional choices that give me the most energy and endurance. I plan to blog my results under the label Endurance Nutrition so those who are interested in making a similar change can follow along and hopefully learn from my mistakes!

Onward.

Weight Loss Summary

Week 01: Lost 4.0 lbs
Week 02: Lost 3.1 lbs, 07.0 lbs total, 3.5 lbs per week
Week 03: Lost 2.6 lbs, 09.7 lbs total, 3.2 lbs per week
Week 04: Lost 2.0 lbs, 11.7 lbs total, 2.9 lbs per week
Week 05: Lost 1.6 lbs, 13.3 lbs total, 2.7 lbs per week
Week 06: Lost 1.5 lbs, 14.8 lbs total, 2.5 lbs per week
Week 07: Gained 0.4 lbs, 14.4 lbs total lost, 2.1 lbs per week
Week 08: Lost 3.1 lbs, 17.5 lbs total, 2.2 lbs per week
Week 09: Lost 2.2 lbs, 19.7 lbs total, 2.2 lbs per week
Week 10: Gained 0.9 lbs, 18.8 lbs total lost, 1.9 lbs per week
Week 11: Lost 3.5 lbs, 22.3 lbs total, 2.0 lbs per week
Week 12: Lost 2.2 lbs, 24.5 lbs total, 2.0 lbs per week
Week 13: Lost 0.2 lbs, 24.7 lbs total, 1.9 lbs per week
Week 14: Lost 1.9 lbs, 26.6 lbs total, 1.9 lbs per week
Week 15: Lost 0.6 lbs, 27.2 lbs total, 1.8 lbs per week
Week 16: Gained 0.5 lbs, 26.7 lbs total lost, 1.7 lbs per week
Week 17: Gained 2.0 lbs, 24.7 lbs total lost, 1.5 lbs per week
Week 18: Lost 3.3 lbs, 28.0 lbs total, 1.6 lbs per week
Week 19: Lost 0.3 lbs, 28.3 lbs total, 1.5 lbs per week
Week 20: Lost 1.7 lbs, 30.0 lbs total, 1.5 lbs per week
Week 21: Lost 1.6 lbs, 31.6 lbs total, 1.5 lbs per week
Week 22: Gained 1.1 lbs, 30.5 lbs total lost, 1.4 lbs per week
Week 23: On holiday break, didn't track
Week 24: Lost 0.4 lbs, 30.9 lbs total, 1.3 lbs per week
Week 25: Gained 0.4 lbs, 30.5 lbs total lost, 1.2 lbs per week
Week 26: Lost 2.6 lbs, 33.1 lbs total, 1.3 lbs per week
Week 27: Gained 2.0 lbs, 31.5 lbs total lost, 1.2 lbs per week
Week 28: Lost 1.8 lbs, 32.9 lbs total, 1.2 lbs per week
Week 29: Gained 2.0 lbs, 30.1 lbs total lost, 1.0 lbs per week
Week 30: Lost 0.6 lbs, 30.7 lbs total lost, 1.0 lbs per week.
Week 31: Lost 1.3 lbs, 32 lbs total lost, 1.0 lbs per week.
Week 32: Lost 1.3 lbs, 33.3 lbs total lost, 1.0 lbs per week.
Week 33: Didn't track.
Week 34: Didn't track.
Week 35: Gained 5.0 lbs, 28.3 lbs total lost, 0.8 lbs per week
Week 36: Gained 1.6 lbs, 26.7 lbs total lost, 0.7 lbs per week
Week 37: Didn't track.
Week 38: Gained 0.9 lbs, 25.8 lbs total lost, 0.7 lbs per week
Week 39: Lost 0.5 lbs, 26.3 lbs total lost, 0.7 lbs per week
Week 40: Lost 1.1 lbs, 27.4 lbs total lost, 0.7 lbs per week
Week 41: Lost 1.7 lbs, 29.1 lbs total lost, 0.7 lbs per week
Week 42--47: Didn't track.
Week 48: Gained 3 lbs, 26.1 lbs total lost, 0.5 lbs per week
Week 49: Lost 1.3 lbs, 27.4 lbs total lost, 0.6 lbs per week
Week 50: Lost 0.9 lbs, 28.3 lbs total lost, 0.6 lbs per week
Week 51: Didn't track.
Week 52: Lost 2.2 lbs, 30.5 lbs total lost, 0.6 lbs per week
Week 53: Didn't track.
Week 54: Gained 0.5 lbs, 30 lbs total lost, 0.6 lbs per week
Week 55: Lost 0.7 lbs, 30.7 lbs total lost, 0.6 lbs per week
Week 56: Lost 0.4 lbs, 31.1 lbs total lost, 0.6 lbs per week
Week 57: Lost 0.8 lbs, 31.9 lbs total lost, 0.6 lbs per week
Week 58: Lost 0.6 lbs, 32.5 lbs total lost, 0.6 lbs per week
Week 59: Lost 0 lbs, 32.5 lbs total lost, 0.6 lbs per week

Plant Based Whole Foods Diet

noreply@blogger.com (Thomas Kennedy) — Sun, 04 Sep 2011 02:40:00 +0000

I am considering making another lifestyle change to support my ongoing transformation from fat to fit, switching to a plant based whole foods diet. But before I make such a major change, I need to dig into it more and understand the benefits and risks of this type of dietary change.

This evening I watched a documentary called Forks Over Knives. According to the website the documentary "examines the profound claim that most, if not all, of the degenerative diseases that afflict us can be controlled, or even reversed, by rejecting animal-based and processed foods." Although I have already made impressive improvements in my health over the last year, I feel like I can do more towards living a healthy lifestyle.

If you've made a similar change, please leave me a comment and share your experience. I'd appreciate any links to articles, book recommendations, blogs of people who have made similar changes, basically directing me to any information that can help me understand the benefits and the risks of switching to a plant based whole foods diet.

But I am most interested in your own personal experiences. So please share!

6 Tips for Treating Plantar Fasciitis

noreply@blogger.com (Thomas Kennedy) — Fri, 02 Sep 2011 12:35:00 +0000

About two months ago I develop a nasty case of plantar fasciitis in my right foot. Since then I have tried many different ways to help it heal. Today was the first day since this started that I can say my initial steps in the morning were without pain and that my run today was without pain. So I think I am almost out of the woods.

I wanted to write a post to describe the treatments that I found most useful during my recovery from plantar fasciitis. I received a lot of good suggestions from readers and I tried just about every one of them. I also tried some products sent to my from manufacturers and purchased some additional products on my own. Of everything I tried, I can narrow it down to the following six tips for treating plantar fasciitis.

Tip 1. Stop Running

OK, this first tip is almost a no-brainer. If it hurts to walk, don't run. Pretty simple! And once the pain subsides, start out with short runs and build gradually. When I figured out that I had developed plantar fasciitis I took a couple of days off and then tried a couple of short runs. But my foot still hurt, so I took a full week off and then tried a few short runs. Still hurt so I took more time off. I think I probably would have recovered quicker if I had more patience and allowed more time to heal between test runs.

So my advice is to stop running on it until the pain goes away. Then start back up with very short test runs every other day and then gradually build your mileage back up. If it starts to hurt again, drop the miles or stop complete. Bottom line, the more time you give it to heal the faster you can return to training.

This doesn't mean that you have totally stop exercising. Just switch to a sport that has less impact on your feet like biking or swimming.

Tip 2. Ice, Ice, Baby

This one is also an almost no-brainer. Ice is the default treatment for most running-related aches and pains, including plantar fasciitis. I typically do not ice after runs, even after my long training runs and races. In my mind, I'd rather let my body recover naturally than to aid the recovery through external stimuli like ice. However, in the case of injury, I really felt that the ice helped.

After each run I fill a bucket with ice and water and soak my feet in it for as long as I can stand, usually about 10 minutes. Then I'd take my feet out for about 10 minutes and then repeat the process. I usually get about three soakings before the ice melts totally and the water starts to warm up. I really think this helped with my recovery. It certainly made my feet feel better after each run.

Tip 3. Get Some Balls

This tip is probably the most useful but also the most painful. Rolling your foot on a ball massages the tissue and aids in recovery. However, IT HURTS LIKE A $%#@!!! I tried different sizes of balls and different types. Probably the most effective was a golf ball. I even tried freezing it so that I could ice and massage at the same time, but I don't really think I was able to get much of an icing effect with this approach.

However, one thing I also tried was freezing a water bottle and then rolling my foot on it. That worked. Was able to get ice on my foot and massage it at the same time. After my foot started to recover the massage produced by the water bottle wasn't deep enough, so had to switch to the golf ball. But the water bottle approach might be a good start when you are first treating plantar fasciitis.

Tip 4. That's A Stretch

My doctor explained that the plantar muscle and calf muscle work together like a pulley system. As a result, a calf muscle with limited flexibility adds strain to the plantar muscle. So his advice was to stretch the calf muscle, not just after a run, but also at regular intervals throughout the day.

So that's what I started doing. Every time I would think about it I would stretch my calf muscles. If I was at the counter making toast, I'd stretch while waiting for it to pop up from the toaster. On a phone call? Stretch. Watching TV? Stretch. I even developed a pose to stretch while standing still (stay flat footed and bend your knees, kinda like you're standing there trying to go potty!).

Also see a guide to 10 basic stretches.

Tip 5. Let It Hang Out

This one might sound strange, but it really does help! Plantar fasciitis is most noticeable when you take your first steps in the morning. This is caused in part because of the contracted calf muscle position that we sleep in. Whether you sleep on your back, side, or stomach, your feet will tend to point away (like you are standing on your toes). This contracts your calf muscle and puts additional strain on the plantar muscle when you take your first steps.

The solution is to keep your feet pointed at a 45 degree angle to your legs (like the position they are in when you are standing). But how do you do that?

One solution is to purchase a plantar fasciitis splint or a Strassburg Sock. I even tried to make my own splint but that didn't work out so well. So another solution is just to sleep with your feet hanging out over the end of the bed. This works great for someone like me who likes to sleep on his stomach and does not have a foot board at the end of the bed. Otherwise, you probably need to purse the splint or sock idea.

Tip 6. Support It

Typically I walk around in my bare feet when the situation is appropriate. I feel like this helps to strengthen my feet. However, in the case of recovering from plantar fasciitis you must provide your feet with arch support in order to reduce the strain. That means wearing shoes--all the time--everywhere you go. If you do not have shoes with good arch support, or prefer waking around bare footed or in sandals like me, you need to add support.

I've been using a product that was sent to me by the manufacturer to test and I absolutely love them. It's a product called Strutz Sole Angle. It's basically a pad that you slide under your arch. You can wear it under or over your sock (I wear my under, directly on my skin). I can say when I first started using it that it hurt my feet big time--just like the deep tissue massage described above. So I would only use it for about 10 minutes initially, then increased the duration, and now I wear it all the time, except for when I run (because my trail running shoes have good arch support).

Alright. I'm done. Those were the six tips I found most useful for treating plantar fasciitis. For more information on treating plantar fasciitis, see http://www.aafp.org/afp/2001/0201/p467.html

Now it's your turn! What tips do you have for other readers? What have you found useful for treating your own case of plantar fasciitis?

7 Mistakes to Avoid on Your Long Runs

noreply@blogger.com (Thomas Kennedy) — Thu, 01 Sep 2011 12:21:00 +0000

I don't usually reproduce articles on my blog. However, this one really spoke to me, as if the Coach was watching over my shoulder and giving me a slap for all the stuff I've done wrong since I started my Three In Three Challenge. So I am posting it here as a reminder to myself. Thanks Coach!

--
7 Mistakes to Avoid on Your Long Runs

By Coach Jenny Hadfield
For Active.com

The long run is truly the bread and butter of an endurance running program. It teaches your body how to spend time on its feet, how to utilize fat as a primary fuel source and is a dress rehearsal for the big dance. The secret in perfecting your long runs is to keep it simple and avoid making these common training mistakes.

1. Running too far too Quickly

Soon after you commit to a half or full marathon, it's time to train. Excitement from the target can encourage runners to tackle longer runs than their bodies are ready for at that point, which can quickly lead to aches, pains, burn out and poor performance down the road. The greatest way to assure your success on race day is to follow a plan that starts from where your current fitness level and mileage is. For example, if your longest run is 4 miles, you'll want to find a plan or create one of your own that starts no higher than 5 miles for the first long run. This may not look all that exciting. However, the goal isn't about how many miles you tackle each week; it's about getting to the start line healthy, fresh and ready to rumble. Start from where you are and you'll perform well, recover better, and have fun along the way.

2. Running too Fast

The difference between running for fitness and training for a long-distance running race is one stays consistent week to week (fitness) and the latter builds and progresses throughout the season. Because of this progression, it is important to vary your effort level as you train. In other words, run at a pace that is easy and conversational. If you can talk while you're running the long run, you're at the right effort. If you can't, you're running too fast. Avoid trying to run the long runs by a pace or target time. This sets you up for the race pace training disaster where you feel great for about four to six weeks, then things start to crumble when your energy levels decline, your body aches, and performance begins to suffer.

3. Fueling With too Much Sugar

Sports drinks and other on-the-run fueling products such as gels, beans and Clif Shot Bloks were originally invented to supplement your energy intake. Your body can only take in so much energy in the form of sugar, and when you exceed that level, it causes nauseau and stomach upset. The idea is not to replace the energy lost while running but to only replenish some of what is lost. This, I believe has been lost in marketing translation.

Everyone will have their own unique menu for fueling on the go. Some go with sports drinks only as it contains both sugar, electrolytes and fluid and is easily digested. Others go with sports drinks plus a gel along the way. Still others go with the simplicity of water, use electrolyte tabs such as Nuun and Succeed or gels as their main source of energy. Confused yet? You should be. Endurance fueling has become as intimidating as selecting a cereal at the grocery store. Keep it simple and target to get in 30 to 60 grams of carbohydrate per hour for runs longer than 60 minutes.

If you are on the lighter side, lean toward the lower end of the range and vice versa. Practice this in training to identify which products agree with your system. Avoid mixing a sports drink with a gel or beans, as all of these products are designed at about a 6 to 7 percent sugar concentration to allow for quick absorption rates. If you mix sports drinks with a gel, this increases that concentration level and you'll develop sugar belly. You can also develop this condition if you take in too much sugar during the run. Keep track along the way, and you'll develop a recipe that works for you. Look at the carbohydrate content on the label. Aim for an hourly rate on the low end of the range, and tweak it from there. You'll avoid a lot of issues along the way and take in only what you need to replenish.

4. Running by Pace Rather Than Feel

The easiest way to bonk during a long run is to run it by a pace. Pace is only the outcome. It's not the target. When you run by feel (effort level) and stick with a conversation-pace effort, you'll always be in the right zone for that day. This is because there are a variety of things that affect performance and turn your normal easy 10:30 pace into a hard run.

Running on a very hot day will be much harder on the body. Lack of sleep, stress, training fatigue from other workouts and more can affect your performance. If the goal is to train in the easy effort so you can cover the distance and recover efficiently, you can't pin this running goal on a specific pace. Doing so can lead you to over training and under training and will rarely keep you in the optimal zone. Listen to your body, do a talk test, and stick within the easy zone when going the distance.

You'll teach your body how to utilize fat as the primary fuel source, get in quality time on your feet, and recover more quickly. As you develop your long-distance resume and your body adapts to running longer, you can weave in faster paced long runs to fine-tune race-day performances. But this is best left for those who are seasoned and have a solid base of miles behind them.

5. Running too Many Long Runs Back-to-Back

It's easy to get caught up in the numbers game. That is, getting in a lot of back-to-back long training runs and believing you have to run the race distance before you run the race. Just because you can do something, doesn't mean you should. A long run schedule should ebb and flow through two to three building weeks and cutback weeks to recover.

Once you get into the longer miles, you can alternate a longer run one weekend with a shorter run the next. This allows your body time to recover from the last effort before you hit your next building long run. Running too many long runs back to back (12, 13, 14, 15, 16...) can lead you quickly and efficiently to no man's land where you're fatigued and struggle to make it through the day. It's not about the total miles. It's about the quality of the long runs.

6. Training with a Buddy Even Though They Aren't in Your Pace

One of the best parts of being a long distance runner is running with a buddy or group but if they aren't at your fitness level you can end up running too quickly or slowly and both can have a negative effect on performance. I've already mentioned the reasons to avoid running too fast and going it too slowly can alter your natural stride and increase impact forces on the body. Train at your effort and find a buddy or group that closely matches it and schedule a post run breakfast to catch up with your buddies outside your zone.

7. Catching up on Mileage When you Have a Set Back

The training plan is a blueprint that will evolve and change as you progress through the season. In the event you get sick, miss a training run while on vacation or have other issues that get you off track along the way, it is better to merge back into the plan and modify than to try and catch up. This is one reason I create training plans over 14 to 20 weeks for half and full marathons. It allows for a few missed days and week. Avoid catching up with the plan and flow from where you are. When you miss a week due to illness, you are coming back from the illness and the time off. The best route is a few test runs of 30 minutes or so to remind your body that you're a runner. From there, you can build back up in mileage while keeping it at an easy effort for the return week. The key is to give your body time to get back into the swing of things rather than jumping back in. It is better to toe the line healthy and with a few less long runs under your belt than to show up hurt or fatigued after having crammed in all the scheduled runs. Your training plan is a work in progress. Let it naturally flow with the rhythm of your life.

2011 Rockledge Rumble Volunteers Needed!

noreply@blogger.com (Thomas Kennedy) — Wed, 31 Aug 2011 12:43:00 +0000

I am planning to run the 2011 Rockledge Rumble as my first 50K ultramarathon. My training is going well and I am confident that I will go the distance.

All three races of the Rumble are filled, so if you haven't signed up already it is too late to register to run. However, it is NOT too late to get involved with the race!

I just received the following message from Michael Melder, the volunteer coordinator for the Rumble. He is already starting the process of putting together the small army of people needed to pull off the event. If you are not running the Rumble, please consider volunteering.

Here's the message from Michael.

--

As most of you know NTTR is hosting its flagship event, the Rockledge Rumble, out at Rockledge Park on Lake Grapevine. The event features a 50k, 30k, 15k, and a kids’ race. This is a club event in our backyards. It gives each member an opportunity to contribute to making the Rockledge Rumble a successful event for every participant.

How can you help make the Rockledge Rumble a success? VOLUNTEER! Any amount of time you contribute is appreciated and you don’t have to volunteer all day to make a difference. An hour here and there from each of you would be more than enough to cover our volunteer needs.

Our goal is to have 100% volunteerism from our club members. Please respond to me, Michael Melder, with your choice of volunteer activities (listed below). Not sure where you can help? Shoot me an email and I’ll help you figure it out!

Volunteer opportunities:

Friday, November 11, 2011:

Trail Marking
Pre-Race preparations

Saturday, November 12, 2011 (Race day)

Race check in and packet pick-up (must be on site at or before 5:30 a.m.)
Timing (must be on site at or before 7:30 a.m.)
Post-race meal: Liz Foster & Amelie Bargas
Aid stations runners
Aid Stations: (aid stations can be worked in 2-4 hour shifts if needed so don’t think you have to stay all day to help out here)
Start/finish (must be ready at or before 9:30 a.m.)
Wet Spot (must be ready by 7:30 a.m.)
Murrell (must be ready by 8:00 a.m.)
Far Gate (must be ready by 8:30 a.m.)
Traffic Control/directors
Kids Run (must be ready before 8:30 a.m.)
Trail Sweep: Letha Cruthirds
Clean-up (this is typically poorly attended; so this year, let’s see some club members!)

Please respond by September 15, 2011.
Thanks

Michael Melder
Volunteer Coordinator

Week 58: Tickled Pink

noreply@blogger.com (Thomas Kennedy) — Mon, 29 Aug 2011 10:33:00 +0000

I never thought I'd use the phrase "tickled pink" when describing my weight loss progress, but this morning that is exactly how I feel! I lost just over a half pound last week, the fourth straight week of weight loss, bringing me to a total loss of 32.5 lbs since I started my Three In Three Challenge!

I was expecting a good slap when I stepped on the scale this morning because I haven't been playing very close attention to my eating over the last week. And I know from past experience that if I don't track it, I will tend to eat more than my allotted calories, resulting in weight gain. I need to get back to the tracking so I can keep this ball rolling.

I am about a pound away from the lowest weight I've registered since I started this challenge (which was around Week 32 or about six months ago). Then I hit some kind of set point and was stuck within a few pounds for months! But it seems like I've broken through and I am on my way down again.

Self talk... you can do this, just keep at it, just keep swimming, swimming, swimming... D'oh! A little Dory flash back there...

Weight Loss Summary

Week 01: Lost 4.0 lbs
Week 02: Lost 3.1 lbs, 07.0 lbs total, 3.5 lbs per week
Week 03: Lost 2.6 lbs, 09.7 lbs total, 3.2 lbs per week
Week 04: Lost 2.0 lbs, 11.7 lbs total, 2.9 lbs per week
Week 05: Lost 1.6 lbs, 13.3 lbs total, 2.7 lbs per week
Week 06: Lost 1.5 lbs, 14.8 lbs total, 2.5 lbs per week
Week 07: Gained 0.4 lbs, 14.4 lbs total lost, 2.1 lbs per week
Week 08: Lost 3.1 lbs, 17.5 lbs total, 2.2 lbs per week
Week 09: Lost 2.2 lbs, 19.7 lbs total, 2.2 lbs per week
Week 10: Gained 0.9 lbs, 18.8 lbs total lost, 1.9 lbs per week
Week 11: Lost 3.5 lbs, 22.3 lbs total, 2.0 lbs per week
Week 12: Lost 2.2 lbs, 24.5 lbs total, 2.0 lbs per week
Week 13: Lost 0.2 lbs, 24.7 lbs total, 1.9 lbs per week
Week 14: Lost 1.9 lbs, 26.6 lbs total, 1.9 lbs per week
Week 15: Lost 0.6 lbs, 27.2 lbs total, 1.8 lbs per week
Week 16: Gained 0.5 lbs, 26.7 lbs total lost, 1.7 lbs per week
Week 17: Gained 2.0 lbs, 24.7 lbs total lost, 1.5 lbs per week
Week 18: Lost 3.3 lbs, 28.0 lbs total, 1.6 lbs per week
Week 19: Lost 0.3 lbs, 28.3 lbs total, 1.5 lbs per week
Week 20: Lost 1.7 lbs, 30.0 lbs total, 1.5 lbs per week
Week 21: Lost 1.6 lbs, 31.6 lbs total, 1.5 lbs per week
Week 22: Gained 1.1 lbs, 30.5 lbs total lost, 1.4 lbs per week
Week 23: On holiday break, didn't track
Week 24: Lost 0.4 lbs, 30.9 lbs total, 1.3 lbs per week
Week 25: Gained 0.4 lbs, 30.5 lbs total lost, 1.2 lbs per week
Week 26: Lost 2.6 lbs, 33.1 lbs total, 1.3 lbs per week
Week 27: Gained 2.0 lbs, 31.5 lbs total lost, 1.2 lbs per week
Week 28: Lost 1.8 lbs, 32.9 lbs total, 1.2 lbs per week
Week 29: Gained 2.0 lbs, 30.1 lbs total lost, 1.0 lbs per week
Week 30: Lost 0.6 lbs, 30.7 lbs total lost, 1.0 lbs per week.
Week 31: Lost 1.3 lbs, 32 lbs total lost, 1.0 lbs per week.
Week 32: Lost 1.3 lbs, 33.3 lbs total lost, 1.0 lbs per week.
Week 33: Didn't track.
Week 34: Didn't track.
Week 35: Gained 5.0 lbs, 28.3 lbs total lost, 0.8 lbs per week
Week 36: Gained 1.6 lbs, 26.7 lbs total lost, 0.7 lbs per week
Week 37: Didn't track.
Week 38: Gained 0.9 lbs, 25.8 lbs total lost, 0.7 lbs per week
Week 39: Lost 0.5 lbs, 26.3 lbs total lost, 0.7 lbs per week
Week 40: Lost 1.1 lbs, 27.4 lbs total lost, 0.7 lbs per week
Week 41: Lost 1.7 lbs, 29.1 lbs total lost, 0.7 lbs per week
Week 42--47: Didn't track.
Week 48: Gained 3 lbs, 26.1 lbs total lost, 0.5 lbs per week
Week 49: Lost 1.3 lbs, 27.4 lbs total lost, 0.6 lbs per week
Week 50: Lost 0.9 lbs, 28.3 lbs total lost, 0.6 lbs per week
Week 51: Didn't track.
Week 52: Lost 2.2 lbs, 30.5 lbs total lost, 0.6 lbs per week
Week 53: Didn't track.
Week 54: Gained 0.5 lbs, 30 lbs total lost, 0.6 lbs per week
Week 55: Lost 0.7 lbs, 30.7 lbs total lost, 0.6 lbs per week
Week 56: Lost 0.4 lbs, 31.1 lbs total lost, 0.6 lbs per week
Week 57: Lost 0.8 lbs, 31.9 lbs total lost, 0.6 lbs per week
Week 58: Lost 0.6 lbs, 32.5 lbs total lost, 0.6 lbs per week