Tony's Blog on Lifestyle Change

Home

Rhebs' Rambling

Tony & Rhebs' Travel Escapades

Tony's VBlog on Lifestyle Change

About Us

Rhebs' Health & Fitness Log

Tony & Rhebs' Riding Chronicles

Tony's DIY Projects

View Guest Book Sign

Tony's VBlog on Lifestyle Change
My You-Tube Videos

This blog is a journal of my lifestyle change as I work on my weight loss and fitness goals.

I don't like the term "Weight Loss Journey" even though you hear it quite often from the popular media and weight loss industry. A "journey" implies a beginning, movement and an end. Weight Loss and Fitness has no end if you want to keep the weight off or stay fit and healthy. As anyone who has tried to loose weight knows, once you stop the weight comes back, so there can be no end to this so called "journey". If a person wants to keep the improvements to their health, I believe it is better to think of it as a lifestyle change rather than a "journey".

My Nike Running Stat
August 6, 2009 - January 31, 2012
339 Runs 295:18:38 Duration 1,313 Miles

2010
Work-out/Training Log

Sun Mon Tue Wed Thu Fri Sat

12/12 12/13 12/14 12/15 12/16 12/17 12/18

WK 11

PLANNED TRAINING

4 miles 4:00/1:00

5 miles 4:00/1:00
On Call

ACTUAL TRAINING

12/05 12/06 12/07 12/08 12/09 12/10 12/11

WK 10

PLANNED TRAINING

5 miles 4:00/1:00

5 miles 4:00/1:00

5 miles 4:00/1:00

ACTUAL TRAINING

4.76 miles 59:03 3:00/1:00

11/28 11/29 11/30 12/01 12/02 12/03 12/04

WK 9

PLANNED TRAINING

On Call

5 miles 4:00/1:00

5 miles 4:00/1:00

5 miles 4:00/1:00 On Call

ACTUAL TRAINING

5.36 miles 1:05:31 4:00/1:00 5.39miles 1:05:19 4:00/1:00

11/21 11/22 11/23 11/24 11/25 11/26 11/27

WK 8

PLANNED TRAINING

On Call

5 miles 4:00/1:00

5 miles 4:00/1:00
Happy Thanksgiving

5 miles 4:00/1:00 On Call

ACTUAL TRAINING

4.46 miles 54:56 4:00/1:00 4.76 miles 57:57 4:00/1:00

11/14 11/15 11/16 11/17 11/18 11/19 11/20

WK 7

PLANNED TRAINING

On Call

5 miles 4:00/1:00

5 miles 4:00/1:00

Happy Birthday 49 years old 10 mile 3:00/1:00

ACTUAL TRAINING

5.30 miles 1:02:42 4:00/1:00 5.04 miles 1:01:28 4:00/1:00 10.26 miles 2:07:45 3:00/1:00

11/07 11/08 11/09 11/10 11/11 11/12 11/13

WK 6

PLANNED TRAINING

8 miles 4:00/1:00

Light Resistance Training

5 miles 4:00/1:00

Light Resistance Training

5 miles 4:00/1:00

Light Resistance Training
On Call

ACTUAL TRAINING

8.14 miles 1:38:49 3:00/1:00
5.35 miles 1:04:05 4:00/1:00 4.56 miles 55:15 4:00/1:00

Sun Mon Tue Wed Thu Fri Sat

10/31 11/01 11/02 11/03 11/04 11/05 11/06

WK 5

PLANNED TRAINING

Rest

5 miles 4:00/1:00

Light Resistance Training

5 miles 4:00/1:00

Light Resistance Training

Rest
8 Miles 4:00/1:00

ACTUAL TRAINING

On Call
5.60 miles 1:07:31 4:00/1:00 5.03 miles 1:00:34 4:00/1:00 4.51 miles 54:59 4:0/100 On Call

Sun Mon Tue Wed Thu Fri Sat

10/24 10/25 10/26 10/27 10/28 10/29 10/30

WK 4

PLANNED TRAINING

Rest

4 miles 3:00/1:00

Light Resistance Training

4 miles 3:00/1:00

Light Resistance Training

4 miles 3:00/1:00
Rest

ACTUAL TRAINING

On Call
4.5 miles 54:51 4:00/1:00 4.25 miles 52:09 4:00/1:00 4.51 miles 54:59 4:0/100 On Call

Sun Mon Tue Wed Thu Fri Sat

10/17 10/18 10/19 10/20 10/21 10/22 10/23

WK3
WEIGHT
251.2 lbs 10/17/10

PLANNED TRAINING

5 miles 3:00/1:00

Light Resistance Training

4 miles 3:00/1:00

Light Resistance Training
3+ miles 3:00/1:00
Rest
Race For the Cure 5K

ACTUAL TRAINING

5.53 Miles 66:56 min 3:00/1:00
4.24 miles 51:19 3:00/1:00 3.46 miles 41:43 3:00/1:00 Rest Race for the Cure 5K 36:47min 4:00/1:00

Sun Mon Tue Wed Thu Fri Sat

10/10 10/11 10/12 10/13 10/14 10/15 10/16

WK2
WEIGHT

PLANNED TRAINING

REST

3 miles
3:00 jog - 1:00 walk

Light Resistance Training

3 miles
3:00 jog - 1:00 walk

Light Resistance Training

4 miles
3:00 jog - 1:00 walk
REST
Yard Work

ACTUAL TRAINING

REST
Yard work
3.5miles 42:59min 3:00/1:00 Light Resistance Training 3.5 miles 42:33min 3:00/1:00 REST
On Calll

10/03 10/04 10/05 10/06 10/07 10/08 10/09

WK1
WEIGHT
250.4 lbs 10/3/10

PLANNED TRAINING

REST

3 miles
2:30 jog - 1:00 walk

Light Resistance Training

3 miles
2:30 jog - 1:00 walk

Light Resistance Training

4 miles
2:30 jog - 1:00 walk
REST
On Call

ACTUAL TRAINING

REST

3.49 miles 42:32 min 2:30/1:00
Light Resistance Training
3.37 Miles 41:38 min 2:30/1:00
Light Resistance Training
4.24 Miles 52:37 min 2:30/1:00 REST
On Call

	11 December 2010 - Jacksonville, Florida USA 28 Days till the Disney World Half Marathon 64 Days till the Half Marathon to Finish Breast Cancer Coming Back from Time off I have had a chest cold for the last week and the temperatures have been bitterly cold in the mornings, so I haven't been able to run as I have needed to. I am feeling better so I ran for the first time in 9 days today. Last night as I was planning my run I was thinking of doing a long run (10 mile), but this morning common sense set in. I decided to see how I felt as I ran to determine how far I would go. The temps were in the 50's so it was good running weather. I even cut back to a 3/1 - run/walk times. At first it felt good to run again, but after 3 miles I was beginning to feel it in my legs. So, I decided to cut my run short. I probably could have gone farther than I did, but I didn't want overdo it. I did a 10 mile run 3 weeks ago, so I know I can go the distance. I still have time to get my strength and endurance back as long as I don't hurt myself by overtraining. Now if only the temperatures will stay warm enough.
	20 November 2010 - Jacksonville, Florida USA 49 Days till the Disney World Half Marathon 85 Days till the Half Marathon to Finish Breast Cancer Talking to Myself We have all heard the old adage about how you are crazy if you talk to yourself. Well, I do it all the time. I'll bet you do to, we all do, we just don't admit it, even to ourselves. We all have that little imp that sits on our shoulders that no one else can see and hear, that whispers sweet nothings in our ears like: "What are you doing this for?" "Why kill yourself for a "race", take it easy, relax." "This is too hard, Stop, You cant do this!" We all have this conversation with ourselves when we push and challenge ourselves. Some of us have the conversation only in our heads, but me, I talk out loud to the imp. So, if you see me out on a run, talking to myself, I am not really crazy, I am just arguing with the imp on my shoulder who is trying to get me to slow down.
	7 November 2010 - Jacksonville, Florida USA 62 Days till the Disney World Half Marathon 98 Days till the Half Marathon to Finish Breast Cancer Flexibility I may have bit off more than I can chew this time. I had already signed up for a half marathon in February. Plenty of time to train for it. Rhebs and I were looking at the family 5K during the Disney World Marathon Weekend for our next race, but I got a wild hair, and for more of a challenge, I signed up for the Half Marathon instead. (the Leukemia & Lymphoma Society is the charity beneficiary) So instead of over 3 months, I have only 2months of training to get ready for my first half marathon. Well I wanted a Challenge. Being flexible in training is necessary because life happens. I had planed on doing my long run on Saturday but one of my co-workers had a family emergency and asked me to take her Call this weekend. I don't like to do a long run when I am on-call because I don't want to be several miles from home on a run if I get called in. Maybe it is Karma or something but my pager just went off and I have to go in to do a case. I will finish this when I get back. I just got back home after 6hrs. Good thing I had already done my run early in the morning. I needed to do a long run this weekend so despite being on call, I went ahead and did my long run while staying close to home. It makes for a boring run going around in the same circle for 8 miles but it needed to be done if I was going to get my long run in. Being flexible is more than just being able to touch your toes.
	23 October 2010 - Jacksonville, Florida USA 113 Days till the Half Marathon to Finish Breast Cancer Race for the Cure, Breast Cancer 5K Today, Rhebs and I ran the Susan G. Komen Race for Cure Breast Cancer 5K. My official time was 36:74 minutes with an 11:52 min/mile pace. I took 2 minutes off my 5k time from the Tour de Pain 5k run in August. I was even able to beat Rhebs. Although she has been having some knee pain when she runs lately. (But she says it is because I have longer legs. So I told her I will match my stride to hers if she carries 100 more pounds. She didn't go for it.) Oh, well she canceled our bet anyway. We will see how she feels for the Half Marathon in February. Right now I am looking for another 5K to do for Charity. Maybe the Family fun 5K during the Disney Marathon Weekend in January.
	17 October 2010 - Jacksonville, Florida USA 119 Days till the Half Marathon Week #2 Not a good week for training Last week wasn't a very good training week. It started out well. Had a good run on Monday and worked out with weights Tuesday morning before work. That is when it all went south. Work was a bear on Tuesday. We were slammed. No one got a lunch or breaks and my last case finished at 8pm. Just as I was pulling into our driveway, I got paged to come back in to do an emergency case and didn't get back home till after midnight. Needless to say, I didn't run on Wednesday. I was still exhausted on Thursday so I didn't run then either. But got back into it on Friday. Next Saturday is the Susan G Komen 5K Race for the Breast Cancer Cure. I will be running in it so I will be taking it easy in the later half of the week. Today, Sunday, I did my long run. I wanted to do at least 5 miles but I was able to do 5.53 miles in 66 min. That is my longest run since the middle of July. Even better is that it is 40% the distance of the Half Marathon (13.1 miles). So I am almost halfway there with 3 more months of training.
	9 October 2010 - Jacksonville, Florida USA 128 Days till the Half Marathon Week #1 Had a Good Training Week My first week back to training went well. I met and exceeded all my goals with averaging about 12.5 min mile.
	2 October 2010 - Jacksonville, Florida USA 134 Days till the Half Marathon Training for Half Marathon Begins My next Big Goal is to run the Half Marathon (13.1 miles) at the 26.2 with Donna Breast Cancer Marathon on Sunday February 13 2011. We just got back from a month long vacation in Europe (we will post pictures later), and unfortunately I didn't keep up the running as I had planned. But, we did a whole lot of walking, all day, almost everyday and that helped maintain some of my fitness level. (Pstt, don't tell anyone but, I lost 8 lbs on vacation and Rhebs gained 8 lbs. Boy, is she upset lol ) Before we left I had been running about 4 miles in 53 minutes, three times a week using the Galloway Run/Walk method (I will write more on that later). Today, after about a 3 week hiatus from running I was able to run 3.61 miles in about 45 minutes. I was able to do it relatively easily and felt pretty good afterwards. I didn't want to over-do it because it is the first time running in about 3 weeks. We will see how I feel on Monday when I begin training in earnest. You can see in the chart on the left that for the first couple of weeks I am not planning on doing any hard training. Just trying to get back to where I was before the vacation. I will let my body tell me how far and hard I should go as I don't want to give myself an injury by overtraining.

Connect with Us at

Tony-&-Rhebs Official Website
All rights reserved
Hosted by
BlueHost.com