The Chances

How a 250+ Pound Couch Potato Got Healthy

Wednesday, June 30, 2010

5.5 Miles

With today being an off day from weight workouts, I decided to take a nice run and explore the new work neighborhood a bit. It was a lot cooler today than yesterday, 82 degrees vs. 90, and I certainly could feel the difference. As far as the route was concerned, it was quite a bit different from the one at the old place.



The first half of the run was in the business park behind Zinfandel, while the other half was through a housing development. Only part of the park was developed, it looked like a victim of the economy. It's a shame, too, because it looked like it was set to be a nice park. They even had some bike paths crisscrossing through the middle. Hopefully it'll be finished in the near future.

My splits weren't bad. They weren't great, but given the lack of running I've been doing lately, they were better than I expected.



Splits
Mile 1: 9:44
Mile 2: 9:44
Mile 3: 10:04
Mile 4: 9:53
Mile 5: 11:06
.5 Mi: 5:09 (11:20/mi)

5.5 miles, 55:43, 10:13/mi average, 603 calories burned


See the activity on RunSaturday
Type:Run - General
Duration:0:55:43
Distance:5.46 mi


The heat wasn't too bad today. I honestly think I'm starting to acclimate to it. Meanwhile my workouts that would normally have eaten into running time can now be made up thanks to the at-work gym.

From Twitter 06-29-2010



  • 03:02:48: New post on my blog: From Twitter 06-28-2010: 03:02:17: New post on my blog: From Twitter 06-27-2010: 06:31:13: Wt... http://bit.ly/ajTiAr
  • 05:41:48: Wt: 176.4, RHR: 47, BF: 16.9% #myhealthstats #fb
  • 08:23:13: Oh YEAH... the gym at work is now set up, ready for today's workout. Happy, happy! #fb
  • 12:49:38: Who needs the gym sauna when you have the CA sun? Ran 2.8 mi in 29:04, 10:13/mi ave, 308 calories - http://bit.ly/aCQMJr
  • 12:56:46: MapMyRun.com: Updated 2010/06/29 . 308 (kcal). 2.85 mi.. 00:29:04
  • 12:58:08: MapMyFitness.com: Completed Weight Training. 203 (kcal). 00:30:00
  • 13:07:19: MapMyFitness.com: Completed Weight Training. 226 (kcal). 00:31:00
  • 13:11:33: Did a weights workout for 30 mins and felt great. First workout at the new gym facility at work. It's been 2 years ... http://bit.ly/bWEWY4
  • 13:14:06: Ran 2.85 miles in 29 mins and felt great. 90 degrees, it's most definitely summer. Who needs the gym sauna? This w... http://bit.ly/bZwVdi
  • 16:50:55: New post on my blog: Weight Workout + 2.85 Miles!: Hey guys. While being busy hasn't changed, some of the fitness... http://bit.ly/cpw0fM


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Tuesday, June 29, 2010

Weight Workout + 2.85 Miles!

Hey guys. While being busy hasn't changed, some of the fitness details have, and I'm excited about it. I just had to share. :)

I've been with my company for close to 10 years now, and back in my morbidly obese days, early on in my employment, we had a gym, but I never used it. Pretty pathetic, right?

We moved to a different location, one where rather than owning the building, we leased. They wouldn't allow us to put the weights there, because our company was on the 4th floor, and they didn't think it would be safe having it all in one place. Understandable, I suppose, but it didn't sit well with the owner of my company, who had talks with them. Come to find out, there was a weight room on the bottom floor, so the owner made an agreement where he'd allow them to use some of his equipment if we could use the weight room.

Coincidentally enough, this was around the time I made the changes I needed to make in my life to be more healthy. I was able to use a keycard to get into the gym, and I made use of it for about a year.

My company decided to move again, and sure enough, we put the gym facility back into the new building. This was great! I took full advantage of it, but it was difficult because there just wasn't enough space for the amount of equipment we had. It was such a problem that doing squats with an olympic bar was dangerous, and a few times I almost hit my head on a weight stand. I finally decided to get my own gym.

I've driven over there almost every day the past two or three years. Well, guess what? Yup, my company moved again. There's a big enough space, and the gym equipment's been brought back. The only problem is the gym I've gone to is too far to be able to drive over ther,e work out, and drive back within my lunch hour.

I finally just decided to drop the membership over there, but this time, I took the money I was spending and put it towards a gym local to my house. They're a decent size, but really busy during peak hours. In August, they're going to expand to triple the size they are now!

Today I did my first workout in the gym at work, and there were a few additional benefits I hadn't thought of. There's no driving time. It doesn't take me 5-10 minutes to drive there and 5-10 minutes to drive back, it's 30 feet from my desk. I was able to get in, do my routine, and get out in 30 minutes, then run 30 minutes. Run?

That was another problem I was having. On workout days, I couldn't run. I'd tried a few times to run in the evening, but I was just too tired to sustain it. Now, I can still run during the workout days, and run during my off days, my running base won't suffer, and I'll enjoy the benefits of working out regularly!

I still have the local membership, as well as the stairclimber at home. If I feel awake enough, I can choose to do either one. The gym is 10 minutes from my house, so going there and back is about the same amount of time as it used to take to get to my old gym at lunchtime.

Today's workout was fabulous, too!

Warmup, 3 circuits of 5 w/bar
Overhead Squats
Squats
Alternating Lunges
Romanian Deadlift
Deadlift

Workout
High Step-Up, Reps: 10,11,10 @ 2x25lbs
Romanian Deadlift, Reps: 10,11,10 @ 135lbs
Offset Incline Dumbbell Curl, Reps: 10,11,10 @ 2x12lbs
Incline Lower Trap Raise, Reps: 10,11,10 @ 2x12lbs

That's 30 minutes and 226 calories burned.


See the activity on RunSaturday
Type:Run - General
Duration:0:29:03
Distance:2.84 mi


Running in the heat for 30 minutes was almost 3 miles (I need to work out the new routes), for another 308 calories and a total of 534 for the day. Not only is that sustainable, but if I'm up to it, I can still do a stairclimber workout tonight! If not, then that's ok too, because I've already burned a good amount of calories.

I just feel like I've been freed again. Today is a good day.

Greg

From Twitter 06-28-2010





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Monday, June 28, 2010

From Twitter 06-27-2010



  • 06:31:13: Wt: 178.8, RHR: 47, BF: 17.7% #myhealthstats #fb
  • 06:54:21: MapMyRun.com: Completed Circuit Training. 164 (kcal). 00:25:00
  • 06:55:40: MapMyRun.com: Completed Treadmill Run. 221 (kcal). 2.00 mi.. 00:20:00
  • 08:24:11: Alright, time to hook up 50 computers. Yaaaaaaa!
  • 11:49:11: I'm at Hooters (10750 Olson Dr, Rancho Cordova). http://4sq.com/5fkVRU


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Sunday, June 27, 2010

From Twitter 06-26-2010





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Saturday, June 26, 2010

From Twitter 06-25-2010





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Friday, June 25, 2010

Weight Training

Warmup, 3 circuits
Jumping Jacks, 30 secs
Split Jacks, 30 secs
Squats, 30 secs
Alternating Lunges, 30 secs
Mountain Climbers, 30 secs

Workout
Multidirectional Lunge, 3x20x(2x10lbs)
Underhand-grip Dumbell Row, 3x20x25lbs (both sides)
Single-leg Bridge, 3x10 (both sides)
Serratus Dip, 3x20
Plank, 3x100 secs
Hanging Scapular Retraction, 1x10

36 minutes, 207 calories burned

From Twitter 06-24-2010





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Thursday, June 24, 2010

Stairclimber

1 hour on the stairclimber, 748 floors, 7848 feet, and another episode of Spartacus is down. Somehow I don't think my wife would like this show! 620 calories burned for a total of 828 for the day.

Ralston Peak

In August, I plan to climb Mt. Shasta, but need training at elevation in order to do it well, and on Sunday, I had the luxury of hiking to the top of Ralston Peak in the Desolation Wilderness area of Lake Tahoe as part of the training. It's been quite a while since I've been able to call one of my hikes "epic", and I'm happy to say, this one qualified.



It started out pretty standard, at a decent incline to get the heart going. It didn't stray to much greater than a 10% grade for the first two miles or so.



There was a nice breeze, and it was quite a bit cooler than it was down in the valley, where it was in the 90s. I didn't check the thermometer, but I don't think it got over 80 degrees the whole day.



At the Desolation Wilderness sign, the trail started to get a bit steeper, and a bit rockier.



Patches of snow started to come into view, and in a few spots, I had to cross the patches in order to continue on. Not surprising, given the elevation of the hike. Then without warning, the trail just sort of disappeared into the snow.



At least I wasn't alone on the trail, others had been before me and left a nice trail of footprints along the snow. Tom, one of the other people in our hiking party, pointed the peak out to me, so I knew where to go regardless of footprints. Off I went.



After hiking on the snow for 45 minutes or so, I passed the snow and started climbing on the pile of rocks that defined the peak. On the summit, I started eating lunch with the others from our group who were there, and waited for those who hadn't arrived.





While it was a difficult hike, the peak offered a birds-eye view of Desolation Wilderness, and plenty of photographic opportunities. I hadn't brought the DSLR, but certainly wish I had.



The trip back was a complete blast. Coming down the snow was more of a run than a hike, since falling wasn't an issue, and provided plenty of padding. That isn't to say that I didn't fall, I did a few times, but it didn't matter. The ground was faster as well, with the steep incline now providing a quick way down.

Once back on the trail again, I hiked down the steep rocks quite a bit slower, but once in the last two miles again, I was able to jog the way back. I wasn't the only person who did this, I saw a woman quite a distance in front of me doing the same. When I finally caught up with her, she decided to stop jogging and let me pass.

Back at the car, I met up with the rest of the group, who had arrived a bit earlier. Round trip it was about 6.5 miles, and 2100' of elevation gain, ending at just over 10,000 feet.


See the activity on RunSaturday
Type:Walk - Mountains
Duration:5:32:54
Distance:6.51 mi




The rest of the photos can be found here. As it was part of the Sacramento Hiking Meetup Group, you can find the hike post here.

Weight Workout

Just one more workout left at The Gym. Still trying to decide on a local Yuba City/Marysville gym to replace it.

Warmup, 3 circuits of 5
Overhead Squat
Squat
Good Morning
Barbell Lunge
Romanian Deadlift
Bent-over Row

Workout
Drop Squat, 3x20
Underhand-grip Dumbell Row, 3x20x25lbs
Reverse Hyperextension, 3x20x70lbs
Pushups, 3x20
Side Bridge, 2x10 (both arms)
Side Lateral Raise & Rotation, 3x20x10lbs

35 minutes, 210 calories burned

From Twitter 06-23-2010





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Wednesday, June 23, 2010

From Twitter 06-22-2010





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Tuesday, June 22, 2010

Stairclimber

Finished the day with a stairclimber workout, Level 3, 40 minutes, something like 3072 feet. Or so. No clue how many floors climbed, but I burned 412 calories in the process, and watched gladiators fight. Oh yeah, and Xena get it on with her man. All in a night's work. 658 calories total for the day.

Weight Training

Today's Workout
Warmup, 3 circuits
Jumping Jacks, 30 secs
Split Jacks, 30 secs
Squats, 30 secs
Alternating Lunges, 30 secs
Mountain Climbers, 30 secs

Workout
Multidirectional Lunge, 3x20x(2x10lbs)
Underhand-grip Dumbell Row, 3x20x25lbs
Single-leg Bridge, 3x10 (both sides)
Serratus Dip, 3x20
Plank, 3x100 secs
Hanging Scapular Retraction, 3x10

35 minutes, 246 calories burned

From Twitter 06-21-2010





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Monday, June 21, 2010

Weight Training

Bad habits are easy to form. Good habits, those are hard. Here's a hard habit to make. If I don't blog this stuff, come after me.

Warmup, 3 circuits of 5
Overhead Squat
Squat
Good Morning
Barbell Lunge
Romanian Deadlift
Bent-over Row

Workout
Drop Squat, 3x20
Underhand-grip Dumbell Row, 3x20x25lbs
Reverse Hyperextension, 3x20x60lbs
Pushups, 3x20
Side Bridge, 2x10 (both arms)
Side Lateral Raise & Rotation, 3x20x10lbs

35 minutes, 207 calories burned

From Twitter 06-20-2010





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Sunday, June 20, 2010

From Twitter 06-19-2010





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Saturday, June 19, 2010

From Twitter 06-18-2010





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Friday, June 18, 2010

From Twitter 06-17-2010



  • 00:26:13: MapMyFitness.com: Completed Stair Climber. 638 (kcal). 00:60:00
  • 00:28:38: MapMyFitness.com: Updated Stair Climber. 638 (kcal). 01:00:00
  • 05:49:31: Wt: 175.6, RHR: 59, BF: 18.1% #myhealthstats #fb
  • 06:47:52: I'm at 99/70 Interchange (Pleasant Grove). http://4sq.com/c5Xof4
  • 07:01:22: I'm at I-80 & I-5 Interchange (South Natomas, Sacramento). http://4sq.com/aKXO4M
  • 07:05:18: I'm at I-5 / US 50 (CCF) Interchange (Downtown Sacramento, Sacramento). http://4sq.com/dlJwa3
  • 07:07:12: I'm at US 50 / 99 / CCF Interchange (Downtown Sacramento, Sacramento). http://4sq.com/b1v5W2
  • 07:39:14: I'm picking out a Thermos for you. #fb
  • 11:35:52: It's the @DonGeronimo Show Starring @CarmichaelDave. Just like Starship.
  • 12:24:35: I saw Saint Ralph last night, and the freaky @Palm #Pre ad chick was in it. She freaked me out. Again.
  • 12:49:45: oh wait, it's not the original :P
  • 12:51:43: whoops sorry :P
  • 13:47:26: MapMyRun.com: Updated 2010/06/16 . 541 (kcal). 5.12 mi.. 00:56:08
  • 14:03:13: It's business time... (@ The Gym) http://4sq.com/4osLNq
  • 16:29:09: MapMyFitness.com: Completed Weight Training. 237 (kcal). 00:35:58
  • 16:31:35: Ran and felt good. Finally getting back into the gym routine, just in time for my company to move, leaving my gym, a... http://bit.ly/c5OqCw
  • 18:35:04: (1 of 2) D kickassrunner They always do. Have something you like to do but it runs counter to scriptural descriptions of sin? No problem ...
  • 18:35:08: (2 of 2) misinterpretation & continue the behavior.
  • 20:43:00: Dr. Daddy just saved the 6yo from the fate worse than death otherwise known as a splinter in the foot. She'll live. #fb
  • 23:06:30: MapMyFitness.com: Completed Stair Climber. 365 (kcal). 00:37:44
  • 23:11:37: Did a fitness workout for 37 mins and felt good. Not good, the stair climber was doing weird things tonight. All it... http://bit.ly/b59eRL


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Thursday, June 17, 2010

From Twitter 06-16-2010





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Wednesday, June 16, 2010

From Twitter 06-15-2010





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Tuesday, June 15, 2010

From Twitter 06-14-2010



  • 03:03:51: New post on my blog: From Twitter 06-13-2010: 14:54:47: Hey, Yosemite Lodge has free wi-fi!Tweets copied by twitti... http://bit.ly/cHSOvJ


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Monday, June 14, 2010

From Twitter 06-13-2010



  • 14:54:47: Hey, Yosemite Lodge has free wi-fi!


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Saturday, June 12, 2010

From Twitter 06-11-2010





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Friday, June 11, 2010

From Twitter 06-10-2010





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Thursday, June 10, 2010

From Twitter 06-09-2010



  • 03:05:10: New post on my blog: From Twitter 06-08-2010: 03:12:38: New post on my blog: From Twitter 06-07-2010: 03:07:06: Ne... http://bit.ly/cNKaxI
  • 05:56:24: Wt: 177.8, RHR: 46, BF: 17.9% #myhealthstats #fb
  • 07:03:57: I'm at 99/70 Interchange (Pleasant Grove). http://4sq.com/c5Xof4
  • 07:26:35: I'm at I-5 / US 50 (CCF) Interchange (Downtown Sacramento, Sacramento). http://4sq.com/dlJwa3
  • 07:28:35: I'm at US 50 / 99 / CCF Interchange (Downtown Sacramento, Sacramento). http://4sq.com/b1v5W2
  • 09:49:15: Is twitter actually working yet? I haven't maximized tweetdeck for fear it'll tell me it's down.
  • 09:56:19: Me: "What order are your monitors in?" User: "1, 2, 3" Me: "You told me 3, 2, 1 earlier." User: "That's right to left." WTF?
  • 10:07:17: hey twtitter notifications just came up, twitter must not be brokeded anymore
  • 12:21:00: I'm happy to report, my friends, that my previously reported leg pain has recovered. Had a fabulous lunchtime run. #fb
  • 12:26:36: RT @mjburian: Whoa! Scary moment, I'm sure. RT @Oblivion: Mother pus-buckets, what a save! Red Bull Air Racer dips into the river: http: ...
  • 12:48:19: DUDE, no way... I'll be pimpin'. Pimp of the year, even! http://amzn.to/9zvu8C
  • 12:57:20: Ran 4.6 mi (9:22, 9:42, 11:46, 12:57) in 51 min, 11:08/mi average, 483 calories - http://bit.ly/9rR2Vc
  • 13:17:30: MapMyRun.com: Completed Weight Training. 256 (kcal). 00:03:52
  • 13:19:56: MapMyRun.com: Updated 2010/06/09 . 483 (kcal). 4.58 mi.. 00:51:00
  • 15:12:04: Ran 4.58 miles in 50 mins and felt great. Oh man. It was hot, it was humid, and my legs were sore from the gym, but... http://bit.ly/bZtrxw
  • 18:31:24: I'm at Tower Mart (671 G St., Lincoln). http://4sq.com/64wSyI


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Wednesday, June 09, 2010

From Twitter 06-08-2010





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Tuesday, June 08, 2010

From Twitter 06-07-2010





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Monday, June 07, 2010

From Twitter 06-06-2010





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Sunday, June 06, 2010

From Twitter 06-05-2010



  • 08:09:11: Wt: 178.2, RHR: 50, BF: 18.2% #myhealthstats #fb
  • 12:30:20: The weeds are now mowed. I suppose there was a little bit of grass intermixed. #fb
  • 14:12:18: Hey @cyktrussell, this is for you: http://yhoo.it/9YOF0Y
  • 14:24:19: My son's friend just came over, his dad was wearing a t-shirt for the local porn shop when he dropped him off. Yay!
  • 14:39:29: Bonnaroo ad over a YouTube video mentions a band called "Kings of Leons" #fb


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