Let's try this again… Falling off the wagon… Getting back on

It's been a tough 12 months.  It was around this time last year that I began to slack with my diet and workouts, and it has had a noticeable impact on my physical and mental well-being.

Today I am 45 years old, and I am still trying to stay in shape.  That I am still trying is a positive sign.  I've fallen off the fitness and healthy living wagon (again), but I'm going to climb back on today.

Up to now this blog has been about me chronicling my efforts to keep myself motivated.  I am going to try to use this blog going forward to educate myself on fitness and healthy living issues that impact men over 40.

Never, never, never, backslide! It sucks!

I let myself get lazy last year, and now I'm paying for it.

I didn't run very much.  I got lazy with my diet.  I got away from the "food is fuel" mantra.

Now I'm trying to get back in shape and it is depressing.  At this time in 2010 I was really getting into shape.  Now, 4 years later, I'm struggling.

To make matters worse, a few months ago I twisted my right ankle.  It's been on-and-off achy every since.  I was able to get it healed to the point where I could run on the treadmill again.  Back in March I was at the Grand Canyon and was jogging along some trails.  I didn't injure it per se, but the achy feeling return soon thereafter.  It subsided a bit, and then on Sunday I went out for a 3 mile run (only my second time out this year and the longest of the year).  It felt great, but on Monday the ankle start aching, and it's been pretty bad every since.

I joined a local gym (Planet Fitness).  I'm trying to lift weights while the ankle gets better.  I'm feeling very impatient though.  Recovering from workouts takes longer, and I have less time to spend at the gym when I do work out.

Tough Mudder Michigan 2013: Team Red White & Blue

The smiley faced guy in the white Team RWB shirt
is my buddy.  The guy in the red Team RWB shirt
with the pained look on his face is me.  We just crossed the
finish line.

June 29, 2013 - Brooklyn, MI.  My first Tough Mudder was, for me at least, just what I expected.  It was tough, and it was muddy.  It was a 12 mile course with 20 obstacles interspersed throughout.  It is, to date, the hardest event I've tried, and I loved it.  I'll definitely do another one next year.

I was definitely not prepared for this run.  It's not that I didn't train right.  I just didn't train enough.  And I came in too heavy.  I gained about 15 pounds over the winter and I didn't shed the weight before the Tough Mudder.  That hurt me too.

I ran with a small team of 3 (myself included).  Our group, Team RWB, had a total of about 50 who ran in smaller groups such as ours.  My team was great.  They could've completed this course faster but they hung back so I could keep up.  That sucked.

Tough Mudder is something to be tackled with friends.  It's a great bonding experience.  I'm looking forward to running it again next year.

Tough Mudder, Chicago Marathon

I'm doing the Tough Mudder on June 29, 2013 in Michigan with a few friends.  I'm not as ready as I should be, but I will be okay.  I anticipate being very sore the next day.  After this race, I'm going to be singularly focused on training for the Chicago Marathon.

That's right!  I got into the marathon!  Team "Leave No Veteran Behind" was able to secure a few more spots on its team.  I tried to sign up with them initially, but because of the messed up registration and subsequent lottery, I did not get in.  Now I'm in.

Yes, it's going to be hard, but to hell with second guessing.  I'm going to do it.  I ran the Soldier Field 10 Mile run over Memorial Day weekend and have run up to 5 miles at a time since then, so I have some base from which to work from henceforth.

I bought a beginners marathon training plan from Runners World and will try to follow it to the letter.  The period from July 10 through August 10 will be tough because that will be Ramadan and I fully intend to observe the fast and train.  My initial thought is that I will do my runs in the evening after I break my fast.  That way I can hydrate, fuel up, run, and then re-hydrate and re-fuel before going to bed.

The training calls for a 4 mile run today and tomorrow (each), and then a 10 mile long run on Sunday.  The 10 mile run is going to be hard.  I'm going to need to get up early and just knock it out.

Here we go!

Run Ranger Run

I'm not sure why I just don't sign up for stuff every month.  It keeps me moving.  I'd say the that investing $300 to $400 in race fees is money well spent if it keeps me running hard.

Take today for example.  I came home from work, then met up with the wife and kids and another family for dinner at an Indian-Chinese restaurant.  The food was great.  And heavy.  And then we took the kids out for ice cream.  I passed on the treats, but the damage was already done.

We returned home around 9pm.  Was I going to run now?  Normally I'd say "hell no!" but I joined a charity effort for February 2013 called "Run Ranger Run" sponsored by GallantFew.  A team of 10 runs, walks or bikes 565 miles total in February to raise money for veterans needs/issues.  I went to the Facebook event page and one guy logged 10 miles today.  Doh!  Another did 6 miles.  And so on it went.

That was enough motivation to get me to the basement for 2.4 miles in a cold, dark space on a nice 2% incline.  And I feel wimpy about it.

I'm going to try to go out and log my first outdoor miles tomorrow.  It's amazing what you can do with goals and a little mental toughness.

Next Big Challenge: Tough Mudder

The new year is starting off slow.

I've been struggling because I'm running for park commissioner in my home town and all of my mental energy is directed towards the campaign.

I've signed up for the Tough Mudder on June 29, 2013.  It's in Michigan.  I need to get serious with my training or I'm going to make a fool of myself.

Ugh.

Today was a crappy workout.  I did sit ups, bench press (3 sets), dumbell shoulder presses (3 super sets), a 1/4 mile sprint at 1.5% incline on the treadmill and then 40 push ups.  It's better than nothing, but not by much.

The diet's been okay throughout the day, but the evenings have been a challenge.

I'm healthy and ready to go.  No injuries at all.  It's all mental.  I haven't flipped the switch in my head to make taking my fitness to a crazy new level a priority.

Damn.

Okay.  Here we go.  Switch.  Flipped.  Done.

I fell off the wagon...

Eating 2 sirloin burgers w/ cheddar cheese &
turkey bacon...  that there is about 1pound of beef!

Oh crap!  I'm slipping.  I let my guard down, I let one cheat become two cheats and now I'm weeks and weeks off my healthy regimen.

I know why I was so unhealthy for so long.  It's too damned easy.  And on the flip side, it is so damned hard to stay on track.

Thank God I caught myself.

There are a couple of reasons why this happened.

Reason # 1: I tried to do too much & couldn't

This year I wanted to add strength training to my running regimen.  I have the physical ability run and lift and spend a couple of hours working out everyday.  I will not do it though.  I have other priorities.

This isn't the same excuse as "I can't exercise because I don't have the time".  I know I have to make time to get in at least 30 minutes of exercise 4 to 5 times per week (minimum).  This is about whether or not I want to give up on other things like sleep, spending some time with my kids and doing my writing.

I was able to keep it up over the summer because the kids weren't in school.  Now that they are back in school the premium workout hours - from when I get home to when the kids go to bed - have to be shared with workouts, family meals and homework.  That's the difference.  The workouts have to be pushed to later in the evening, and by then I'm running low on energy.

Yes, I know it can still be done.  I've done it.  But there are consequences.  An awesome running and lifting workout will have me jacked up and wired for a few hours afterwards.  If I hit the workout around 9pm the I will not actually fall asleep until midnight and that doesn't work for my early morning schedule.

Reason #2: An "All or Nothing" Mentality

Because I've got it in my head that I want to do these amazing combo-workouts of lifting and running, I'm allowing myself to talk myself out of doing something - even if it's less than the full workout - when  there isn't time for the full one.

It's all in my head.  I know this.  I just need to remember it when its time to get the workout down, as little or as much as it may be.

Reason #3: I can't do moderation

I can eat like a spartan six days a week for months and even years at a time (I've done it).  I can pig out on carbs daily.  This is a flaw.  One day I should get around to fixing it.

In the meantime, I need to accept it and embrace it.  It's time to get back on the extreme healthy eating wagon.

Reason #4: I lost my virtual training community

As of late I haven't been working out for any particular races and I haven't been talking about what I want to do and what I am doing on Facebook and on Twitter.  Some people think its all about the ego.  That's definitely a small piece of it, but the biggest part of it is the sense of community I feel when others chime in with what they're doing and who keep an eye out for what I am or am not doing.  I need to get back to that now.