Running - indoors or outdoors?

This morning, I completed my 3rd week of the couch-to-5k program. It was a lot easier than I thought it would be, and actually I kind of enjoyed it. There was a light rain most of the time, and that really cooled me off.

This led me to talk today about whether running outside is better or worse than running inside (on a treadmill).

My answer: neither! I think both have their advantages and disadvantages.

Outside (advantages)

• More scenery and interesting visuals
• More challenging
• Better preparation for a 5k
• It's Free!
  

Outside (disadvantages)

• Can be harder on the knees
• Temperature variations can cause discomfort
• More dangerous (cars, animals)
• Might be tough to find a flat area

Inside (advantages)

• Stable climate
• Don't need to carry things like water or an MP3 player
• Some treadmills have a calorie tracker/pressure monitor built in
• Can watch TV
• Lower impact
  

Inside (disadvantages)

• Can be boring
• Programming some treadmills for intervals is a nightmare
• If you don't have access to a treadmill, you need to buy one or join a gym

I prefer to run outside because I have a goal of finishing a 5k and because I don't own a treadmill. But that's just me.

What's your preference?

Days 73 and 74

In my haste to start putting more "useful" posts up, I just realized that I forgot to update everyone on my progress!

So, yesterday I did the 30 day shred early with no issues. Today, I did the second day of week 3 of the C25K (couch to 5k). I had that strange feeling again this morning where it felt like I missed a whole running interval. I had the same feeling on day 1 of week 3. I went back and checked the timings and as it turns out, week 3 is just weird. Yeah. The cooldown walk is just extra long. So when I did the extra running on day 1? Didn't need it.

Oh well. Chalk it up to experience and doing a bit more than necessary.

Update: I decided to do my favorite this evening, and I swam. The trick is, nobody was at the pool, so I had it all to myself (mwah-hah-hah-hah). I did 20 laps nonstop for a total of 1/4 mile. This is the first time I've done that and it was great!

Top 10 ways to stay motivated

One of the most common things I hear from people who see my blog or one of my updates is, "I don't know how you do it, I just can't stay motivated". It's true that sometimes I have motivational issues, but here's what I do to keep myself on track and on target:

1. Establish goals - When I started with my new diet and exercise lifestyle, I had to decide what my goals would be. While the big-picture goal will always be "to be healthy", for me that was not enough. I realized that I need clear, achievable goals pretty early on.
2. Set new goals often - As you approach completion of one of your goals, make sure that you've set your next one. Don't let yourself stall out after you've finished a goal. My goals are always working towards just the next thing. Currently, I'm doing the C25K with the goal of running finishing a 5K race. My next goal will be to do a sprint triathlon.
   
3. Start out small - Just do a little bit. My very first goals (as you can see on this blog) were to work out for 30 days using the Wii Fit, and to drink more water. Not huge goals, but they were ones that I could actually accomplish, with just a little bit of dedication.
4. Keep yourself accountable - do this one however you can and whatever works for you. For me, I update Facebook daily and I keep this blog. The Facebook thing started with my first day and made a huge difference. The blog has been another fun way for me to keep everyone updated.
5. Surround yourself with supporters - this is an important one. Make sure you share your goals and your progress. It's ok to brag a little bit here. You want people who are going to encourage you to keep it up - whether at home, at work, family and friends, or online. If you're not getting the support you need from family or friends, find it in a community of like-minded people. That's why I started reading the Shredheads blog.
   
6. It's ok to miss a day - on both the diet and exercise side of the equation, never beat yourself up if you miss a day, or you don't make your goal, or you eat too much. Remember, you're really trying to change your lifestyle. Being militaristic in how you approach it will eventually turn you off.
7. Listen to your body - this one is important. When your body hurts, pay attention. You may need to take a break to recover. When your body feels good, pay attention as well. This is how I realized that swimming was a great exercise for me. The whole time I felt great, and afterwards I was sore. Bing! This is one exercise that works for me.
   
8. When you have an off day, remember your goals - some days are really hard to get going. Sometimes I want to sleep in and other days I'm just not feeling it. On those days especially, I make myself remember that I'm getting in shape for my coming vacation.
9. Imagine yourself at your ideal weight - I mean really imagine what you'll look like, how you'll feel, how others will see you. Put yourself in that place as you're struggling with that last set of crunches.
   
10. Reward yourself! Always associate your short term goals with a non-food reward. Things I've rewarded myself with and for what:

Finishing 2 weeks straight on the Wii Fit - my new "old school" Atlanta Braves cap that's in my profile picture.

Finishing 4 weeks on the Wii Fit - new running shoes, shorts, hand weights, and a yoga mat (in anticipation of my next goal - finishing the 30 day shred)

Finishing 20 days of the 30 day shred - a couple of new workout DVDs

Finishing the shred - a new tattoo

Finishing C25K and finishing the 5k race - you'll just have to wait and see!

So how about you? Do you have other tips for how you stay motivated? Share them in the comments!

What to wear?

I've been thinking about how I can make this blog more useful to folks reading, particularly men who are considering getting in shape, and I realized that one thing that might be helpful is a discussion on what to wear when working out.

Some of the things that I've found that work particularly well for me are:

• A good pair of shoes. I've mentioned it before, but it's totally worth your time to get professionally fitted for a pair of running shoes. First, it is sure to help you determine your pronation style and get the shoe that will work best. Second, it doesn't cost any more than it would to buy the shoes at the local sports store or even online in most cases, and finally, you can meet some great folks at the running store who can help keep you motivated and even hook you up with others at your same skill level.
  
• Umbro shorts. I love these things. They are some of the most comfortable I've ever owned and they're pretty cheap. I got mine at Dick's Sporting Goods. These are also really easy to care for.
• UnderArmor Boxer Jock. Not every man wants or needs the support of a jock, but these things really keep me in place and they're super comfortable to boot. I throw these in the regular washing machine and hang them to dry overnight.
• Old Navy Men's Rec Tech Active Muscle shirt. Sorry for the no link, I couldn't find it in Old Navy's online catalog. This is the sleeveless one that I use when I run. It's really light and totally lets sweat just evaporate, causing you to be even cooler. This is really important if you live in a hot climate (like Atlanta in the summertime).
• Feetures socks. I got these because there's no seam across the toes. That seam really bothers me when I run. I ended up with the Original Feetures in no show with tab. These are really great at wicking moisture away from your feet, they have Lycra to provide extra arch support around the middle, and they're soft and cushiony. Plus they are also easy to care for. I just turn them inside-out, throw them in the washer, then pop them in the dryer for 10 minutes.
• Under Armour headband. I use the Performance variety. This thing is a little extra that makes a huge difference. If you're like me with short hair or bald, I highly recommend something to keep the sweat out of your eyes. The bonus with this sweatband for me is that I use it to thread my headphones through and it keeps me from pulling them out as I run.
• Sunscreen! I'm using Supergoop SPF-30 Bug Away now, which combines SPF 30 and bug repellent. It keeps those no-see-ums away. Another one of those little things that makes a big difference. Sunscreen will let you tan, just more safely. I always put it on about 20 minutes before I head out to exercise.
  

That's about it for what I wear. For the ladies who may be reading, I haven't forgotten about you! Check out a damn good sports bra and Lululemon pants. Both courtesy of Shredheads.

While I can't motivate you directly, I'll do my next "share it" post on getting and staying motivated.

Day 72 - Morning C25K week 3

This morning started week 3 of the c25k. It wasn't as hard as I thought it would be - but it wasn't easy either. This was the first relatively long run workout. By relatively long I mean 3 minutes. Today's was 5 minute warmup; 90 secs jogging and 90 walking; 3 minutes jogging and walking; then 90 and wrapping up with a 3 minute jog and cooldown. As it turns out, I missed the last jogging session, but overall I was able to complete it the first day of week 3 and I ran for 2 minutes during the cooldown to make up for my miss (I only realized it when the cooldown started).

I've recently realized that while my posts are cathartic for me, they're probably not all that helpful for folks reading and following so I'm going to try something new in my next post and start adding helpful tidbits. If you have suggestions or want me to talk about something specifically, let me know in the comments or email me at myfitnessresults - at - gmail - dot -com.

Day 71 - After a nice barbecue, a late night shred

This afternoon, we headed over to a friend's new house for a sort of housewarming/barbecue/band show celebration. It was very nice and we enjoyed seeing our friends. I ate my entire day's calories at the barbecue. I had some grilled lamb, beef, chicken, tzatziki sauce, 1/2 a whole wheat pita pocket, sauteed vegetables, tortilla chips, salsa, a bit of queso dip and a bit of artichoke dip. I also had two drinks - Pimm's Cups. If you've never had one, they are very refreshing and delicious and not at all alcohol-ly tasting. And best of all, they're only 118 calories for an 8 oz. glass! All in all, not a very healthy day but it's so rare that I get to spend time with my pals that it was worth it.

So when I got home, I quick went out to Target to purchase a shaver because I shaved my head last night. I really like it, but I don't like using the razor on it so I figured a nice shaver would do the trick. I tried it out when I got home and I do like it.

Put some clothes in the washer and got straight to the shred. I had trouble getting into it at the beginning, but once I got through the first set of intervals I was fine. That shredding and the laundry I'm about to finish up should help to offset all of my eating today!

Tomorrow morning is week 3 of C25K - wish me luck!

Day 70 - C25K in the morning

Did day 3 of week 2 today. This time, I kind of got into it - at least in the beginning. I didn't do my normal short-step jogging for most of it, rather I ran more truly. I felt like I was holding back much less than I normally do. The only problem is that by the end of the workout, I was much more tired and my legs were burning more than they usually do. Of course, that's the point of the C25K, to get one ready to run more (endurance) and eventually to run faster. Still, it was great to see where my endurance is now.

This morning was a hot morning, so I'm sweating more than usual. That's probably also due to my change in form. I actually enjoy sweating. It tells me that my metabolism is working harder and all my efforts are paying off.

Today was also the first day that I've done the shred and the C25K back-to-back. Honestly, it wasn't as bad as I expected. In fact, it may even be better than my normal every 24 hour workout because I haven't had time to get as sore from the shred when I go for my run.

Update: After a great brunch with what I call "the birthday bunch" (we're a group of friends who get together rarely, but always for someone's birthday, and always at a restaurant), my wife and I decided to go to Play It Again Sports so I could look for a bicycle and some weights. While the location we went to (Kennesaw) had tons of weight machines, their selection of weight benches and free weights was meh. So we bagged it and went home.

My wife went out to do some work at Starbucks, and I hit the pool. What an awesome day for the pool. Aside from the obstacle course that is our pool on weekends in the summer, I had an awesome time. I worked it out to burning a little over 600 calories in a little under an hour. I did 4 sets of 10 laps again for 1/2 mile of swimming.

Day 69 - a late night workout and...

I decided to do the shred tonight after dinner. Had 2 slices of pizza and a greek salad. It's a good thing I shredded because I was so hungry today. I ate like 2400 calories. Which is still within my limits (with exercise) but usually I'm around 1900. So I pulled out the old Jillian DVD and went to it. I feel great for it. Still planning to run tomorrow morning as well.

In a bit of bad news, I went to my appointment for waxing today and it turns out that they wouldn't do it. Why? Because of the meds that I'm on for my acne. Doxycycline and Retin-A don't make a good mix for waxing. The lady said I could blister or even bleed and that she had waxed her sister and seen that issue. So I guess it's a buzzcut for me before vacation. Oh well, it's probably for the best.

Day 68 - more running

I did c25k this morning. I actually kinda sorta enjoyed it for a few minutes. Of course, the last interval pushed my limits - just in my legs. My thighs were burning a bit in the last piece. But I was actually faster today than I was on the first day of week 2. I've decided I'm going every other day rather than just 3 days a week. It's easier for me to keep track of.

On my off days, I'm doing the 30 day shred. I may also swim on off days, but I've been giving a rest to the swimming because I was sick and because of the new tattoo. I miss it though, particularly how good it makes me feel, and the breath support it provides. So I'll probably start up again this week.

Tomorrow morning = the 30 day shred again!

Free Jillian Michaels mini workouts from Exercise.tv

I just saw on the shredheads blog that exercise.tv is giving 15 free mini workouts by Jillian Michaels. Why? I strongly suspect that it's because she's putting out a new dvd, "Ultimate Body Makeover." It's not available on the site - www.exerciseTV.tv/jillian - as of now, but I'm sure it will be there soon.

I haven't worked out with any of the mini workouts yet, but I downloaded and watched a few of them. They look like typical Jillian style workouts - very much like the 30 day shred. I'm sure these are great for if you need a bit more than the shred, or if you want to target some specific areas. I'm going to put them on my iPod and bring them on vacation with me!

ExerciseTV also has an interview with Jillian Michaels posted, that may provide some insights into Jillian's philosphy on diet and exercise.

via shreadheads via Cities on the Cheap

Day 67 - Get into the groove, boy!

This morning, I worked out to the 30 day shred for the first time in almost 3 weeks. It was a great workout, but OW! I did level 1, and had no problems doing the whole thing, but my thighs are way sore! Oh shred and Jillian, how I missed you! I definitely need to keep doing the shred - I feel so much better for it. I haven't yet figured out how I'm going to work in swimming, I may do that in evenings when I shred so I can have a whole day to recover from C25K. Or I may switch them around. Decisions, decisions...

I promised some info about my reward for finishing the shred. Still can't share yet, but I can say that I've planned my vacation! We're going to Puerto Rico and I'm so excited. It's even more motivation to keep up with my exercise.

On the vacation note I'm doing something else I've never done before. I made my first appointment to get waxed for this coming Friday. Guys, if you've done this, or have considered it, let me know in the comments. Anyhow, it's all my back, shoulders and belly so we'll see if I can handle the pain (I'm sure I can what with the tattoos) and if I like it. If I do, I'll go again a day or two before we leave on vacation. This is a present to my wife, and a bit for myself.

Day 66 - c25k week 2 starts

I did the first day of week 2, and it was better than week 1. Maybe it's because I took a week off to recover from being sick, or maybe it's because I'm getting in better shape, but I didn't dislike today's exercise. There were moments that I actually enjoyed it, although I'm not yet ready to say "I like running".

I did the whole thing - and because this morning was so temperate, I didn't sweat as much as I usually do. I never got out of breath, and my leg was feeling better for most of the time. I can finally see myself getting more into running, even if I'm not ready to like it yet.

More good news - look at that weight tracking column on the left of this page. Do you see that? I lost over 6 lbs this week! My weight is finally catching up to my size and activity. Bonus!

I realized, however, that only the c25k is not going to be enough for me. I'm going to have to alternate on off days with swimming and the shred. I definitely need some more upper body attention and the shred will help with that. I may also move to an every other day approach, rather than a strict 3 day per week approach. I'm pretty sure that this would give me enough rest time but keep me active enough with the running to make me happy.

OMG! Stop and re-read that last paragraph! Seriously!

Ok, now realize, that 3 months ago I was sedentary, a couch potato, and I HATED exercise. Do you see why I wanted you to re-read? Do it again! I'm actually wanting more exercise! This is amazing.

Day 65 - been gone so long, it's good to be back

So, between my weird leg condition, and the cold I caught last week, I ended up having to take a week off. But this morning, I got back on the wagon (or horse, or exercise kick) and did week 1 level of the C25K. I wanted to make sure I didn't overdo it with my leg and the cold recovery.

Turned out that I was fine, and I'll be doing week 2 starting Tuesday!

We also booked most of our vacation trip so it's real now! Yay! Another goal to work towards.

Days 63 & 64

Yesterday evening I went swimming - one of my off day activities.

I didn't plan on doing this much, but I ended up doing 4 sets of 10 laps each. My community pool is 75' long, so that's 3000' which is a little over 1/2 mile. I couldn't believe it. I'm so excited. Someday, I hope to be able to do the whole 1/2 mile as one set, but for now my endurance is up and I'm pacing myself well so I'm way happy.

This morning, I did day 3 of the C25K. My foot didn't bother me until about half way though. Normally it's almost immediate pain. I guess the medication (mobix) and the elevation, ice, and heat are working. I feel ready to move on to week 2 of the C25K. That should start Tuesday!

Day 62 - a lot to share

I did my 2nd day of week 1 of the c25k this morning, and the pain in my foot was back. I took a shower afterwards, and when I was drying off I noticed a huge lump on my right leg/calf, with LOTS of pain. I figured this to be the cause of my foot pain since today's run caused pain from the foot all the way up to almost my knee.

Made a doctor's appointment and found out that I have Superficial Thrombophlebitis - which is an irritated and swollen superficial vein in my leg. It potentially has a blood clot, but this isn't the dangerous kind since it's superficial and not a deep vein. Still it's very painful, and was probably brought on by the exercise. I'll be icing, heating, elevating, and taking mobix. The good news is that I can still run if I feel ok doing it. We'll see since tomorrow is an off day anyways.

As for the past 2 days, you'll notice that I didn't post. That's because Wednesday was supposed to be an off day but I forgot that I had a gig Wednesday night. Between the load in and load out, and the show, I burned more calories than I do running.

So yesterday ended up being my off day.

Stay tuned!

Day 61, First day of the C25K!

I did it. This morning I walked and ran day 1 of the C25K. I didn't really enjoy it until I was to the 7th interval, but I did the whole thing. I walked briskly when I was supposed to walk briskly, and I jogged briskly when I was supposed to do that. I think part of my challenge was that where I chose to walk/run in my neighborhood there was a fairly steep hill and I started up that. That made things tough and I think it tired me out.

Also, my right foot was bothering me, but only the outside of my foot. Not my heel, not the ball of the foot, not my arch, just the outside. Bizarre since I'm using the new shoes.

I'm going to stick with this and see how I do after some more time, but I can tell you that it's a great workout - I can see why so many people run as their exercise. I'm hoping that the pain goes away (I'll see if it's still there on Thursday, if so I'll talk to one of the running people I know).

I can also tell you that although my knees feel pretty good and I didn't have any pain there when I was running, my quads, calves, and shins are killing me - in a good sore way.

Day 60 - and the shred is over!

Wow, what a month! The results speak for themselves, so I'll get right to it:

30 days of the 30 day shred and 10 days at each level:

• I'm down about 10 lbs.
• I'm down 2 pants sizes from a 40 to a 36 (actually a little more, I think I'm between 36 and 34)
• I'm down an average of 2 inches across midsection (chest, belly, waist)
• I'm down an average of 1 inch across my thighs and butt
• I'm down an inch from my neck

Tomorrow starts the C25K and I'm way excited about it. I'll of course keep up with my weigh ins and measurements (and photos which I'm just not yet ready to share with you all).

As for my reward, you'll just have to wait and see what it is. I already have it planned out, but I think it'll be another couple of weeks before I get it.

Wish me luck!

Day 59, Independence day - freedom from tyranny and from fat!

I was going to take a break today because my stomach was bothering me this morning after a delicious dinner at Mellow Mushroom - mega veggie pizza.

I think I ate dinner too late, and thus the issues. I ended up going through with the shred at about 2pm.

I'm really glad I did - it was one of the better workouts I've done, I'm sore now, but in that good way, and I only have ONE MORE DAY!

I'm really excited to start on the c25k - my first day of that will be Tuesday.

Day 58 - Another shred day down

I finished the shred late this morning since today was an off day from work. I'm really sore and my arms and legs feel like limp spaghetti, but it's a good sore.

I'm really excited to start on the C25K next week - I'm totally ready for a change to something new.

I'm going to take my wife over to Big Peach Running Co. today to get her fitted for some shoes (she's going to start exercising again now that her achille's tendon is all healed up). While I'm there, I want to look for some socks for myself that don't have seams across the toes. Those seams bother me when I shred, but it's not long enough to make a difference. I'm guessing it may be worse during the c25k so I want to prepare!

Day 57 - Come shred away, with me!

Yesterday, I met a friend and business associate over coffee (don't worry, I had a Starbucks Tall Mocha Frapuccino Light with no whipped cream) and she commented on how good I look. That's a great feeling when someone tells you that. She recently finished a sprint triathlon and I was in awe of that and told her as much. She chimed in that she thought I should do one and I said that I might be planning that for my next next goal. I'll still need to buy a bicycle though. She asked me about the shred since I do a daily facebook update, and what exactly it was. I told her that it's Jillian Michaels' 30 day shred dvd. She was in awe! She said, "I do that too, but I'm only up to level 2, and I don't do it every day. " She didn't think that people understand what it means that I do this every day! That just made me feel great!

So, I went swimming yesterday evening and did a full 1/4 mile. I figured out that my pool is 75 feet long, so if I do 18 laps, that's 1/4 of a mile! I did it in 4 sessions (not all together), but I felt great because of it. It's my secret buildup to being ready for a triathlon (shhhhh - don't tell anyone).

I shredded this morning, and even though my upper body is sore from the swimming, I managed to get through the whole thing. Not sure if I'll do it tomorrow or take a break and just swim, but in either case, I'm getting my daily exercise in! 3 more days of the shred, and then it's C25k time!

Day 56 - I've done 26 days of the shred?

It's tough for me to believe that I'm so close to finishing up the shred. Last night, I did some yoga to stretch myself out in preparation of shredding today. I'm not sure why, but when I shred two days in a row, the second day seems to be easier, but a better workout. Of course, I was sweating like a fiend. Of course I tried a little more with my knees today. I was able to modify the jumping moves so that I could actually do them. I like them, just worry that my knees might suffer.

I'm noticing subtle changes to my physique as I go along. Yesterday, my wedding ring felt too big on my finger and my watch was loose even though it's the same spot I always wear it. Today, I could picture myself without a flabby belly for the first time in as long as I can remember. Like it was an attainable goal!

I'm probably going to swim tonight.