Challenge Runs 4/1/12-7/4/12

Objective: Move the needle, hit your number

Rules: Post Monday progress reports, contribute support/ideas

Description:
This is a short-term challenge -- just 90 days to make some progress in a very specific and quantifiable area. We’re looking at numbers here. While past challenges have focused on weight loss, this challenge looks at short term goals and the improvements you can make in just a few short weeks.

So pick a number as your goal -- it can be weight loss, always a legit goal, but if you’ve used weight as an objective in the past, try something else out for a change: a 5k or 10k personal best time, number of reps on a particular lift or exercise, body fat percentage, waist size, vertical leap, you name it.

Start by posting your goal number and why you’ve chosen that as your objective. Then return (at least) every Monday to post about your progress. Also feel free to share workouts, diet information and ideas, balancing family and fitness obligations, anything you’s like to share about the process.

Prizes:
Supplied by our sponsors, TBA, but we promise to deliver some loot to the participants that post most frequently and do the best job of achieving their goals.

Ok, I'm in. I turn 40 in November. To feel the "best ever" about myself (physically) is a goal for that milestone. New "guns" will go along way for that, and with a finish line in July, that'll be just in time for shirtless work too. Besides, I need to take the focus off the skater tan (from wearing pads).

I'll be following the 100 Push Ups program: hundredpushups.com/index.html

It's only a 6 week program, so with 12 weeks, I should be able to reach 100 push ups, right? Particularly considering the first 2 times I've started this program, I would have been able to legitimately start in week 3 of the program. (Going by their assessment guidelines.) Though I didn't because I thought that was a bit much, no matter how many I could do in the beginning. So I'll do the "initial test" and check my calendar for upcoming "distractions" and then decide where to start. Even starting at the lowest level, I should be able to complete a 6 week program in 12 weeks. Right? But I likely will start with week 2 or 3 so I feel I'm making progress.

Maybe after this, I'll attempt the 100 situps program. Give HisMother a trophy husband with washboard abs for my 40th... It can be done!

"Gittonwivit."

Here's my goal -- 18% body fat

I’ve done several weight loss challenges here and they’ve help me lose substantial weight. Enough that the scale isn’t telling the most important story. I’m not obese anymore, but still carry some extra baggage around. I’d like to continue to improve my running times and become less prone to injury by becoming a bit leaner.

So I’m going to mostly ignore weight at this point and try to improve my “body composition” by lowering my percentage body fat by a modest amount -- 2%.

I’ll measure by means of a skin fold test with digital calipers that I picked up at GNC. I have an bioelectrical impedance bathroom scale that reports body fat percentage but I don’t really trust it. I don’t trust my skill with the calipers much more -- but both came back with similar results. I’m currently at 20% body fat. Dropping down to 18% will get me to the line between “average” and “fitness” according to the American Council on Exercise.

I’m done with my running “season.” No more marathon training, a bit more time for strength stuff. I’ll post something about the workout program I’m thinking of in the next day or so.

Welcome everyone!

My number is pretty small. I just want to average more than 4 visits to the gym each week from now until the end of the challenge. Twice has been doable while the boys are in preschool and once more on the weekend has been possible a lot of times. But when Spring Break threw everything into the air and then I got injured and then sick, three weeks have gone by without a single workout. It sucks. If I shoot for five days a week, I'll HAVE to get beyond the preschool schedule and find room for fitness. 12 weeks puts me at the time my pizza wagon arrives and I'll need to be in better shape by then. I've just got to find a way to make this happen.

I have two goals. The first is to lose weight. Since this challenge is a fraction of the length of my long-term efforts, I will aim for an appropriate fraction of my weight loss goal.

starting weight: 185
goal weight: 178

[img]https://docs.google.com/spreadsheet/oimg?key=0AhDdQNP3JIb8dGpXdzhQMEZzcUVUTWlCM1FVYVIwZUE&oid=6&zx=3kqw4ixhfei5[/img]

My second goal is to run the Pittsburgh Fathers Day 10K in under 55min. That's not a very ambitious time goal (a little under 9min/mi), but it'd be an improvement over recent years' times. I only recently overcame some of my exercise-induced dyspnea problems, so I'm not expecting a PR by June. ;)

Some time soon I'm hoping to resurrect my fitness blog to help with accountability. :)

I forgot to post this yesterday. Gittinonwivit!

So my initial test was 30 push-ups! Whoa! That actually feels pretty good. (The last one was really really hard, but they say that's how you're supposed to do it.) So today is a day of rest, and then I'll start the 3 day a week program.

Following their suggestions (hundredpushups.com/week1.html), I should start Week 3, column 3… there is no way. I know I'd be frustrated and feel like a loser on day one. So I'm debating… do I start Week 3, column 2 (challenging, but I think doable, but perhaps too much) or Week 2 column 3 (not as challenging on day one, but day 2 starts to look a bit harsh)…

I do have several big events coming up, as well as ambitions of getting my photo biz marketed and rolling, so I know I'll have distractions and "excuses" in the next couple of months… BUT the beauty of this program is that it's JUST PUSH UPS! I should be able to commit to just 15 minutes a day, 3 days a week to rock 'em. NO, talk right Cretin! I WILL commit.

OK. Week 2, column 3 it is. I think that's a bit closer to where I am. Should give me a couple of days of "hey I can do this" before the struggles begin and the distractions start making it easier to ignore this… perhaps already being a couple of days deep will help with my momentum and motivation. I think I'll try to do this week, Wed, Thur, Sat, and then start MWF next week on week 3.

(Yes, I realize I'm just talking to myself. Black mailing myself really. Putting it out there on the internet so others can call me out when I start flaking.) I haven't decided if I'm going to use their push ups logger. I'm neurotic and all, and dig the specifics of the program being laid out, but don't know that I need to "log" my push ups. I think posting here on Mondays will be enough. (And I will likely not be as wordy on future posts in this thread. Yea yea, you'll believe it when you see it.) MAYBE, I'll post a before pic... (I'm a scrawny bugger, not sure if I want that photo out there...)

I would have checked in yesterday, but I was at my in-laws and away from my scale.

start weight: 185
this week: 184.6

Visits with my parents and in-laws are always hard in terms of healthy eating. I'm pleasantly surprised that I did as well as I did.

Weight chart here.

I swore this one was not going to be about weight for me, but I can't help being bummed as I've watched my weight steadily increase since I ran my marathon in February. Guess that's to be expected. I am running fewer miles.

But it's not like I'm slacking off. Here's my current program:

Monday -- Coach Jay*
Tuesday -- 10K
Wednesday -- Intervals (6-10 mi)
Thursday -- 4mi/TRX circuit
Friday -- Coach Jay
Saturday -- Long run (10+ mi)
Sunday -- 5 mi AM, Coach Jay PM

*Coach Jay is a strength and conditioning coach at the high school where we live. He offers early morning training classes to adults. The classes alternate between workouts on the track (usually crossfit style) and in the weight room. You never know what you’re going to find yourself doing in these creative and challenging workouts.

This overall schedule is different that a marathon schedule for me -- only 5 days of running per week. No day off. More strength based work. I may experiment with doing a swimming class every other Tuesday in lieu of a run.

I think I've got a little plantar fasciitis -- I'm treating it with stretching and a little KT tape.

My final race of the season is this Sunday -- a 10 miler. I was thinking I might go for a pr, but I have a time from two years ago that I don't think I can match. Why do I feel fitter, weight less, but run slower these days. Maybe I need a coach.

@DaddyClay: I'm no expert, so take my advice with as much salt as you like, but...

If you want to run faster, you have to train faster. You've been training for marathons, and that kind of endurance run emphasizes slow-twitch muscles over fast-twitch muscles. I would suggest running more intervals. My favorite kind is time-based, rather than distance-based. I use one of two routines, depending on the distance.

short distances (up to ~4mi):
2:00 fast
1:00 slow
1:00 fast
0:30 slow
0:30 fast
0:30 slow
repeat

medium distances (~4mi to ~8mi):
3:00 medium/tempo/steady
2:00 fast
1:00 slow
repeat

I think you'll find that doing more intervals will both improve your speed and help you lose weight. Look up high intensity interval training (HIIT) for more info.

Was I fitter when I was fatter?

Ran the last race of my "season" Sunday -- a ten miler in 1:15, 7:25 pace. 183rd place out of 6K runners, 12th in my age group and a PR. It was my second 10 miler, my previous race at this distance was in 2010. I was 15 pounds heavier and had done no strength training. My time in that race was 1:17. No that much difference.

My PR in the half marathon is still from that period.

Interesting.

I think I need a coach if I ever want to BQ (Boston Qualify).

Tweaking my workout schedule -- trading one run a week for a bootcamp for the "off season." Increased the weights on a couple of our regular lifts in this morning's workout.

@funky I include one day a week dedicated to intervals (not as short as these -- usually 800m or hills), and then do speed work in my boot camp workouts -- sleds, resistance band runs, etc. But something I could do more of.

last week: 184.6
this week: 183.6
week loss: 1.0
total loss: 1.4
loss to go: 5.6
% progress: 20

<----- Lame Melon Farmer

Only did 2 days of pushups last week (should have been 4 including the initial test).

Gonna do 3 this week as I should M-W-F... Still stickin' with Week 2 of the program. Oh, and I forgot to weigh in, though my particular goal isn't weight oriented. I'm at 159. I suspect it will actually go up.

Gittonwivit.

Holy CRAP! How did I miss this thread?!?! Should have realized something was up. The Fit Forever thread got awful quiet. Hope it's not too late to get in the game. I'll put some goals together this week and post them by next Monday.

Mine are largely going to focus on specific goals for certain lifts that we do at the gym frequently. I also need to set some specific goals on consistent run times.

Looks like everyone's off to a solid start.

I took part in a 4 mile/20 obstacle course this weekend. Finished in 1:16, but it really wasn't about the time. It was more about the camaraderie of running with my brother and helping others through the course. Will be doing another version of this run with some folks from my gym on the 28th. Game on!

I won't go as far to say "solid start" but started.

Obviously not too late, but this isn't meant as a hijack of the forever thread... not everyone wants to be a part of a "challenge." Your thread is still kickass and great for lurkers/noobs/veterans.

My (re)start has been downright horrible. It's been three and a half weeks since I've been to the gym. Spring Break, injury, a respiratory infection and now something I'm not sure about. I wonder if missing that one week because the boys were out of preschool doomed me.

My (re)start has been downright horrible. It's been three and a half weeks since I've been to the gym. Spring Break, injury, a respiratory infection and now something I'm not sure about. I wonder if missing that one week because the boys were out of preschool doomed me.

Since this challenge is just a small part of a long-term plan I have, I decided I ought to re-post that plan here.

***

I recently embarked on a long-term weight loss journey. My point of departure was about 191lbs. The distant land is 150lbs, and I pledged to traverse the 41lb distance in 82 weeks (losing .5lb/week). 82 weeks is a long time, so I'll be celebrating every 5lbs of net loss.

I expected to hit 185lbs in the middle of April, but I was a little ahead of schedule, hitting it before March ended (which I determined based on a 7-day decaying average, rather than my raw weight).


I supposed to hit 180 by Independence Day, but I could do before the end of May. For this challenge, which ends on Independence Day, I've set a goal of 178. With a little luck and will power I could be 180 in time for the Fathers Day 10K I'll be running.

175lbs ought to be no later than Labor Day. Early September will also likely have a half-marathon. Late in the month I'll be running the Great Race 10K.

God-willing, I'll face the gluttony of Thanksgiving at 170lbs.

I'd like to see a smaller shadow on Groundhog Day 2013, weighing in at 165lbs. I'd like to carry that weight (or less) into the Just a Short Run half marathon in late March.

Some time between Easter and Tax Day 2013, I'll be looking like a sophomore in college, weighing 160lbs.

A couple weeks before Independence Day 2013, I should be 155lbs.

As September 2013, 18 years after I left for college at the age of 18 as a scrawny weakling weighing 140lbs, I should be a toned 150lbs.

It's going to be long, hard road, and I know there'll be setbacks, but I'm determined to succeed. I need all the help and support I can get, so any you can offer will be appreciated.

P.S. My weight chart can be found here.

@krellpw You know these are pretty open deals -- so welcome! Glad you're in and I look forward to your posts.

This AM's workout was one for you crossfit types.

Run a timed mile (6:45)

Then 10 sets of:
10 pull-ups
10 pushups
10 air squats

Run a timed mile (8:10)

TRX & Pilates ab routines

I should say "attempt" 10 pull-ups. I could finish ten the first few rounds, then it got ugly, then it got pathetic.

@ben Keep after it. I know you have got so much on your plate right now with biz and kids, but if it's at all possible, you have to take care of yourself. Stress relief is the key goal for you, if I may say so. I look forward to following your progress.

@funky Love that you are taking the long view. An essential strategy. The only one that works, for me anyway.

I'm in. My goal is to get back to 16k regular runs and down to 240 by the end of the challenge. Currently doing 7k base runs, 10k long runs and I'm 264lbs.

@dougj Welcome. Great goal. You'll get there!

I mentioned this on another thread, but you have to read A.J. Jacob's book "Drop Dead Healthy." It is freakin' hilarious. He takes a year to try out every fitness trend and fad. His interactions with his long suffering (he also wrote a book about taking a year to live by biblical rules) wife are a riot.

I keep laughing out loud during the bedtime co-reading that I do with my daughter.

I read an opinion piece in the NYTimes recently in which the author, a 51 year old fitness nut with a rash of injuries, contemplating a more balanced -- even Platonic -- approach to exercise.

Had me inventorying my own nicks -- pinched nerve in neck from slipping on a sweaty bosu ball while doing some weird pushup variation, plantar fasciitis in the left foot, tendonitis in the right elbow -- and thinking about how much time I spend in the "red zone" while training.

My race season is over, so I've scaled back miles, and have quit worrying about pace. But I've added back more boot camps which are very intense. This morning for example:

100m Truck Push, 300m run x4

TRX & Pilates Ab circuit

100m 75lb sled pull, 300m run x4

TRX & Pilates Ab circuit

20 pull-ups
20 box jumps (almost mr. pukey)
20 pushups

Goals are important -- one reason why I love these challenges -- but sustainability and injury avoidance are equally important. Not to say that I'm out of this challenge, I'm in. Just also have it in my head to develop some kind of longer range philosophy as well.

@DaddyClay

Interesting you bring this up. Balancing improving my fitness and tiptoeing down that line between aggressive and reckless has been on my mind too lately.

Today's a prime example. I set a new personal record in the gym at 6:30 this morning with a 1 rep maximum back squat of #305 pounds.

90 minutes later I'm home helping my 3yo get dressed for her day. When we're done, I realize that there's NO WAY I can stand up from the floor and simultaneously lift my own body weight plus her additional 30 or so extra pounds without supporting myself on the bathroom vanity because my knees/legs are completely locked up.

A few hours removed now my legs are fine, but there's a lot to be said for achieving that balance.

For me, I believe the answer lies in scaling back the weights and dialing back the intensity of the workouts just a bit. I've got to try a bit harder not to get caught up in trying to keep up with the "fire breathers" who are significantly younger. I'm not trying to use age as an excuse, but it's a reality. Most of the folks I'm working out with 4 days a week are at least 10 years younger than me.

last week: 183.6
this week: 180.6
week loss: 3.0
total loss: 4.4
loss to go: 2.6
% progress: 63

weight chart here

I expect some bounce-back from this weigh-in. I've been fighting a nasty infection for a while. When my appetite returns and my running resumes, I'm sure I'll gain a little weight.

Dammit that 3rd day of push-ups is hard to get to... Still only did 2 last week.

Will probably just move on to week 3 tonight... Man up Cretin!

@Funky Dung -- Way to go!

@Nik -- it can be very tough to find a rhythm and get into the habit of carving out that time for yourself to exercise. Stick with it! After a while, I would anticipate that you start to crave that time and you'll get more possessive of it and learn to protect it.