Archive for the ‘Daily Reports’ Category

Hi guys … I’ve been away for a little while and thought I should come back and catch up … I’ve been meaning to but have been busy.

Firstly, just to put your minds at ease, I’ve still been doing well with my healthier eating and exercise. No, I haven’t fallen apart because I’m not reporting on this blog, although I do miss the encouragement you guys have been giving me.

Second, I ran a 5K on May 31 and set a new personal record! My previous personal record was 22:23, and I wasn’t in doubt of beating that, as I set the old record last year and I’m a much better (and lighter) runner these days. So I set out at a pace under 7:00 per mile, and held it the entire race. By holding my pace fairly steady, I passed a lot of people who naturally slowed at the end, so I was happy with my pacing.

I was hoping, in a best-case scenario, of coming in under 21 minutes, but just missed that mark at finished at 21:03 … a full minute and 20 seconds faster than my old record! I was super happy with that achievement. I’m not much of a 5K runner, but this showed me that I’m getting faster. I really only run a 5K when I want to test my fitness and speed, so I’ll probably do another in a few months as a test.

Third, I injured my back lifting weights, about 5 days ago. I had been doing great with my weight lifting, joined a gym and have been lifting heavier. I started on a new weight routine (after doing the old routine for about 7 weeks), to push myself to a new level. It has a split routine, upper body and lower body. I was doing the lower-body routine, with a superset of squats and deadlifts, and when I was on my second set of squats I forgot to focus on my form (specifically keeping my lower back straight) and as a result pulled a muscle deep in my lower back.

I immediately stopped my routine and rested for a few days. I had my back checked out just to make sure it wasn’t serious, and it was just a muscle strain. My doctor said I could start light exercise after a few days, so I started by walking, then a little jogging, and yesterday ran a few miles at easy pace. The last couple of days I’ve also been doing bodyweight exercises like lunges, squats, pushups, pullups, chinups, and so on, just to stay in shape.

The first few days were difficult, as I couldn’t exercise at all. I couldn’t even sit down for very long, as my back would start to hurt. I used a heating pad, some stretching, some massage, and some walking around to keep my muscles loose and the blood circulating. I think it all helped me heal faster as I’m feeling pretty good right now. I can still feel the strained muscle if I start to move too fast or hard, so I’m taking it easy, but I’m feeling pretty good right now.

I hope to be reporting back more often from now on, but I’m pretty busy with wedding planning, finishing my book, and preparing for my honeymoon (less than 2 weeks away!). I’ve missed you all!


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Today I skipped my long bike ride in the morning because I was feeling a bit sore from yesterday’s long run (plus some of the workouts from the last few days) and I decided I needed a rest. One of the things I’ve been guarding against the most is overtraining, so when I feel tired, I skip a workout or two. What matters most is that I keep it up for the long term!

But in the afternoon I was feeling great, and my wife and kids and I met up with my sister and her kids and went on an excellent hike to a place called Sella Bay. There’s a trail through the hills and jungle to Sella Bay, only about 1.5 miles, but it took us more than an hour even though most of it was downhill because we had 8 kids with us (two of them younger than kindergarten age, so it took awhile). I carried my 3-year-old son part of the way down to the bay.

Then we spent a couple hours there, looking at an old Spanish bridge (one of the remnants of the colonial Spanish times here on Guam), playing in a river, swimming in the ocean, and eating snacks. Then, because it was going to be dark within an hour, we headed back and decided we needed to make it in double time in order to get back to our cars before it was dark.

The hike back was an awesome workout. Not only did I have a fairly heavy backpack on my back, I carried my 3-yr-old son half the time, and we jogged/ran some of the way, and it was uphill almost the whole way (with some climbing). We were pretty tired by the end but it was a lot of fun.

I also did a short ocean swim while we were at the bay, and did some beach and jungle running, so I burned over 1,500 calories on the hike!

Eating: Fairly healthy throughout the day … had a bunch of snacks on the hike, including a Clif bar, apricots, nuts and raisins, some chips, a PB&J sandwich, a small wheat bran muffin. Ate a slice of pizza later and a little candy, but I’d burned a lot of calories so it was OK. :)

I hope to do more hikes like this on weekends! So much fun!

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This will be a report of my last few days of training as I’ve been a bit busy. :

Eating: I’ve been eating fairly healthy, only overeating once (went out for dinner with the wifey and had lotsa pasta and garlic bread). I’ve been eating light and actually losing weight this week! I had been gaining weight for the last coupla weeks, hopefully muscle weight. I’m not too concerned about weight but it’s nice to see a change on the scale. Other than that, nothing unusual to report, so go to my food log to read more.

Wednesday: Did a 4-mile run on a hilly course in the morning at an easy pace. It felt awesome. Afternoon workout was a 50-minute bike at an easy pace.

Thursday: Easy 4-mile run in the morning. Heavy strength workout in the afternoon, including increasing to 5 sets on a couple exercises. Finished with a 30-minute easy swim, concentrating on form.

Friday: There was a lightning storm outside so I couldn’t run or ride my bike. So in the evening I did 26 minutes on an elliptical trainer at a relative’s house, just to get a few calories burned.

Saturday: Did a long run this morning, about 11 miles at easy pace, a little under 2 hours total. I hope to do a weight workout this afternoon if I have time/energy.

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Did an 8-mile run this morning, not exactly a “long run” but the longest I’ve done since the marathon. It was so great! One interesting note is that my long run pace seems to be much faster these days, even though it seems like I’m running really easy. I’m about 2 minutes faster during my long runs than I was just 4-5 months ago.

Anyway, I’m a bit tired right now because we were out in 95-degree sun for about 3-4 hours, watching soccer. Boy was it hot! Not a good idea the day before my triathlon, but oh well. :)

Eating wasn’t so bad today.

WO: 8-mile run at about 8:30-8:45 pace, 70 minutes. 1,250.

B: Coffee. Sprouted peanut butter toast. Kashi Golean Crunch cereal w/ soymilk. Kashi Golean blueberry waffles w/ maple syrup. 630.

S: Salad w/ lettuce, mango, avocado, feta, nuts. 235.

L: Spaghetti w/ marinara sauce. 635.

S: 7-up (I was thirsty!). 100.

D: Burger King veggie burger w/ cheese. Side salad w/ a little light Italian dressing. Half a biscuit, a little rice. 430.


Ate: 2030.

Burned: 2300 + 1250run = 3550.

Deficit: 1520.

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I had planned to do a medium bike ride this afternoon but skipped it … so I only did an easy four-mile run this morning. I don’t feel guilty, though, as I’m cutting back a little this week so I can be rested for my triathlon this Sunday. I’ll do the bike ride tomorrow morning.

So today was an easy exercise day, and it was also a light snacking day for me. I did really have any full-sized meals today, but instead had small to medium snacks all day. I didn’t plan it that way, but that’s how things worked out. I actually think it’s a fairly healthy eating style, to snack all day — why should we have big meals anyway? Just eat when you’re hungry.

WO: 4-mile run, 48 mins. 680.

B: Coffee. Sprouted toast w/ almond butter. Kashi Golean Crunch cereal w/ soymilk. 480.

S: Part of a leftover vegetarian burrito. Roasted almonds. 410.

L: Spaghetti w/ marinara sauce (really had two small helpings of this spread out by an hour). 440.

S: Mango. Salad w/ mango, tomatoes, feta, nuts. Tomato bisque. Brownie. (These were all eaten at different times.) 640.

D: PB&J sandwich on sprouted toast. Blue corn tortilla chips w/ salsa. (Also eaten about an hour apart.) 480.


Ate: 2450.

Burned: 2300 + 680 = 2980.

Deficit: 530.

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Hi guys … I’ve missed you all! I was away for a couple of days and couldn’t log, until yesterday. So I’m going to give you an abbreviated report for the last few days, with only yesterday’s food log if you don’t mind. :)

First, exercise … after taking a rest day on Sunday, I did a long bike ride on Monday. It was a two-hour, 25.7-mile ride, and it was awesome! I’m really enjoying cycling, a lot. I followed the ride with a 1-mile run immediately after, just to get my legs used to running after the bike.

On Tuesday, I did a 6-mile run with two long hills at the end. It was a good workout. However, I barely got any sleep the night before (3 hours, for reasons I won’t get into), so I was really exhausted all of Tuesday. So I skipped my swim workout that day.

Yesterday (Wednesday) I also skipped my short run and slept in. The extra sleep did me good and I was well rested … so I did a weight workout in the afternoon and then an easy 20-min swim workout. So my exercise the last few days has been good.

Food-wise, not as good. Mother’s Day weekend was a lot of social gatherings, and while I ate fairly healthy, I did indulge in some sweets and I overate just a bit. Monday was Eva’s birthday, so we went out and celebrated and let’s just say I indulged some more. Tuesday was a bit better but there was still some indulgence.

Yesterday (Wednesday) was better. Here’s my log for yesterday:

B: Coffee. Honey Bunches of Oats w/ strawberries and soymilk. Brownies (!). 530.

L: Gardenburger on sprouted toast w/ tomatoes, lettuce, dijon mustard, ketchup. 300.

WO: Slightly abbreviated session (only did 2 sets of a few of the exercises, 4 sets of others), but still lifted heavy. 95.

S: Soy protein shake — took some of it before workout, some after. 415.

WO: Easy 20-min swim. 250.

S: Clif Bar chocolate chip. 240.

D: Vegetarian burrito. Chips w/ salsa. Half a Dos Equis beer. 650.


Ate: 2135.

Burned: 2300 + 345exercise = 2645.

Deficit: 510.

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Yesterday (Saturday) I ran a race that was both successful and extremely frustrating. I did a 5K, not as my goal race but just to see where my fitness is … and as I haven’t done a 5K since last year, I decided to try to set my PR (which as of last year was 22:25).

I was certain I’d set my PR as I’m a lot stronger these days. So I went out to run about a 7:00 pace — and that’s exactly what I did, until the last 800m when I ran almost an all out sprint at 5:00 pace.

I ended up beating my PR by 4 mins at 18:23, which is impossible, until I found out from other runners that the course was short!!!


I ran the course again and found out that someone put the turnaround cones (it was an out-and-back course) in the wrong place. Whoever measured the course had marked where the turnaround should be, and it was .22 of a mile further than the cones were. Which means, as it was an out-and-back course, that the course was short .44 of a mile.

Assuming I would have run a 7:00 pace for that .44 of a mile, I would have easily set a PR. My calculations put my run at about 21:28 for a 5K, nearly a minute faster than my PR. As it is, because someone messed up, I don’t have a new PR!!!

Oh well. I ran a great race, came in 16th for the men and top 5 in my division, and I should just be happy with that. I’ll run another 5K in 2-3 weeks to see if I can actually set the PR.

Other than the 5K, I did about 40 mins of easy running after the race to finish at around 7 miles for the day. I’m taking a rest day today (Mother’s Day).

As for eating, I”m not going to log my food this weekend if you guys don’t mind. I did pretty well for most of yesterday, eating my usual stuff in the morning and afternoon, but in the evening I cheated as we had a Mother’s Day get-together. I ate little bits of different things and don’t really know how to log it all. I ate a lot, but with my running in the morning I’d guess I was still in a slight calorie deficit.

Today, as a rest day, I won’t be in deficit. It’s another cheat day. I had a Mother’s Day brunch with my family this morning, and ate a decent amount, and have another get-together this evening and will probably overeat a bit. :)

Oh well. :) I’ll get back on track tomorrow (although it’s Eva’s birthday and we’ll probably go out and overeat for dinner). I’m doing a long bike ride tomorrow morning and am looking forward to that.

Hope everyone’s having a great weekend! Happy Mother’s Day!

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