Measurable Returns

“When health is absent, wisdom cannot reveal itself, art cannot manifest, strength cannot fight, wealth becomes useless, and intelligence cannot be applied.” ― Herophilus 

I went in to my primary care physician's office for a check up a few days ago.  I knew that my weight loss could only be a good thing, but I didn't expect to see changes in other measurable ways as well.

For example the last time I was in, my blood pressure was 132/84--which isn't a horrible number, but not exactly great either.  This time it was 114/70--a number I'm actually a bit proud of considering the stress of my job, parenting, and upcoming life changes.

Last time (although I don't remember specific break down numbers) my total cholesterol was in the 190ish range.  Again, not scary, but not fabulous either.  This time my total cholesterol was 139, the Mayo Clinic says that less than 200 is desirable.  My HDL is 49 which is in the "better" category (>60 is desirable).  My LDL is 79, <100 is ideal for someone at risk for heart disease, <70 is ideal for someone at high risk for heart disease.  My triglycerides were 57, <150 is desirable.

It's nice to see numerical data to back up what I feel.  Because overall I feel much healthier than I did just 5 weeks ago when I started counting/restricting calories and running again.

So if you're just getting started, or looking for a reason to get started, the above data shows that even 35 days of healthy eating and exercise can seriously and measurably impact your health.

There is still room for improvement.  I'd like to lose at least another 30 lbs, and possibly more.  I'd like to see my HDL >60.  I'd like to see my LDL <70 because being adopted I know very little about my familial risk factors.  There is a chance that I'm at a high genetic risk for heart disease.

Regardless, the sum of those improving numbers I hope equals added years of healthy living with my wife and kids.  It also helps ensure that I don't become one of the statistics at work with an MI and bypass surgery in my 40s.  Because take it from me--I see it every day at work--heart surgery sucks. 

What health benefits have you realized from running and getting fit?

Forward

“Go back?" he thought. "No good at all! Go sideways? Impossible! Go forward? Only thing to do! On we go!" So up he got, and trotted along with his little sword held in front of him and one hand feeling the wall, and his heart all of a patter and a pitter.” ― J.R.R. Tolkien, The Hobbit

Yesterday was supposed to be a rest day, but I ended up going to the gym and spending some time on the elliptical machine next to my wife to give her some moral support.  (Her lower back has been making it difficult for her to exercise the way she wants.  I ended up spending about 30 minutes there, and at a higher pace than I intended, so much for recovery.

Today I scheduled myself for a long(er) run, and I was feeling ambitious.  I set the treadmill for 3.5 miles, but I was feeling so good that about 20 minutes in I changed the time to an hour, for 5 miles.  I firmly believed that I'd finish all 5 miles--right up to the 3 mile mark.  For the first time I think I kind of hit a wall.  I was feeling good, and then, I wasn't.  Sheepishly I turned the time back to the 3.5 mile mark and held on to the end.

Usually post run, I'm able to recover fairly quickly.  By the time I get my treadmill wiped clean I'm back to normal breathing (although still sweating like crazy!) and my heart rate has dropped into the low 100s.  This time though, I had to be careful walking down the stairs to the main floor of the gym--legs were just a tad bit rubbery still. And I was just wiped out, sitting down in a chair in a daze.

At first I was disappointed in myself, but then I realized that a) a month ago I was running a mere 15 minutes at a time, b) a week ago my long run was 2.5 miles.

I just want so much more, and I want it now!

But I need to just pick up my little sword and let my heart pitter patter a bit.  And maybe, just maybe, enjoy the ride run.

“It was being a runner that mattered, not how fast or how far I could run. The joy was in the act of running and in the journey, not in the destination. We have a better chance of seeing where we are when we stop trying to get somewhere else. We can enjoy every moment of movement, as long as where we are is as good as where we'd like to be. That's not to say that you need to be satisfied forever with where you are today. But you need to honor what you've accomplished, rather than thinking of what's left to be done.” ― John Bingham, No Need for Speed:  A Beginner's Guide to the Joy of Running.

Calorie Intake Question

I've been a little confused lately with my diet--specifically calories. Maybe some of you nutritionally-minded people out there can give me an answer, if you'd be so gracious as to help.

As mentioned before, I'm trying to lose weight. So far the pounds have melted off relatively easy. Serious calorie tracking and a little bit of exercise has been just the thing apparently.

However, as I extend my runs and increase my pace, each workout is expending more and more calories. A little exercise is turning into a little more exercise.

And that's where the confusion is coming in.

When I input my exercise into MyFitnessPal, it gives me a "net calories" number, subtracting my workout calories expended from my calorie intake.  Before, when it was a just a few hundred calories, I kind of just split the difference.  But these days my workouts are burning 600+ calories (and rising).  When added into the equation, if I meet my net calorie goal, then I'm eating a much larger number of calories than my raw goal.

For example--MFP wants me to eat 1840 cal/day.  But when I add in my workouts I have to eat 2440 cal/day to reach my net goal, (2440-600=1840).  That's a great deal of calories comparatively!

And it leaves me with a conundrum.  I don't want to eat so many calories I stop losing weight.  But I really don't want to eat so few calories that I stop losing weight.

Help?

GingerRunner's Squamish 50 Video

This video is too epic not to share.

Ethan (THE GingerRunner) put together this video documenting his Squamish 50 miler race.  I highly doubt this guy even realizes I exist, much less know how much inspiration he brings me.



Who's your source of inspiration?

Twisted

One of my very favorite pieces of gear is my headphones.  They're Yamaha brand, and I think I paid about $30 for them at Fry's on closeout sale, so they're not cheapos by any stretch.  I love the sound quality, and they fit my gaping ear holes perfectly, staying put right where I stick them.  They seal great; not letting sweat in and cutting off nearly all background noise--perfect for the treadmill, (but I'm going to have to figure something out when I start running outside).  The cord is long enough to reach my ears from the book ledge on the treadmill, but not so long they get tangled in my legs.  They're pretty much perfect.

Pretty much.

The only downside?  I have never owned a pair of headphones that can tie themselves in knots like these!  Every time I'm done using them, I coil them neatly (I've even tried folding them!) and the next time I go to use them, they are all knotted up.  And I'm not just talking about simple square knots either.  These babies will put your Eagle Scout to shame with some of the complex knots I've discovered.

My wife laughs at me while I struggle to detangle them at the beginning of every run.  She thinks it's something that I'm doing, because her headphones for her iPod coil into a tight circle that she then clips into the iPod itself. And they stay that way until she gets them out to use again.

But I swear it's not me.

As an experiment one time I held them untangled, hanging free and watched in astonishment as they coiled back on themselves right before my very eyes.

But no matter.

I truly like my imperfect, difficult, pain-in-the-ass headphones.

They kind of remind me, well, of me.

What's your favorite piece of gear?

Another "mile"stone.

I had to work the last three days, so I've been away from the gym.

I'm an ICU nurse, and that means working 12 hour shifts.  I know that everyone struggles with the same issue of trying to fit their runs into their busy lives; it's probably one the top "excuses" out there.  But for me, running after work means making a conscious choice to not see my children that day.  I leave before they get up, and if I run, they are in bed by the time I get home--especially as we taper summer bedtimes down in preparation for school coming up.

For my first 2 work days this week, I chose to come home.  On my 3rd day though, I chose the gym since I'll be spending the rest of the week with the kids.

But I will tell you, throughout all three days I found myself looking forward to my run.  In fact, I lusted after it.  I noticed I was crabby on the first two days of work, and looking back I wonder if it was because I wasn't going to the gym?  Could 5 weeks of running leave me that addicted?

Either way, by the end of my (very busy) shift yesterday, I was fit to be tied to get off the unit, and to the gym.  I was a little worried that I might have built things up too much, and sent my wife a text:  "I sure hope this run goes well since I've been looking forward to it for 3 days!"

Once I got on the treadmill (towel safely tucked into the cup-holder this time) and started running, I felt the tiredness in my legs and feet melting away into warm fuzziness.

It felt so good.

And I couldn't help but smile.

I was only jogging along at my base 5 mph, and I could tell--I kept bumping against the treadmill rail.  I made the decision to stay at that pace because I wanted this to be a longer run, and I didn't want to burn myself out too quickly.

Anyway, I ended up running a full 5K, which is a good half mile further than I've run continuously to date.

I know that on the spectrum of runners and runs floating out here on the blogosphere, it's an insignificant distance and pace.  And I feel a little silly trumpeting it as an accomplishment here on my blog.  But it was another small victory for me, and I plan to use this "mile"stone as a "stepping" stone to greater times and distances.

Do you remember your first 5K experience?

That One Song

Do you have a particular song that just lifts you up and carries you while you're running?

For me, it's this Tiesto remix of an Imogene Heap song.  When I run, I use Pandora.  I pick an electronica station, and just use the pounding beats to drive me forward.  I love that Pandora picks random songs for me keeping things completely fresh.  So when this song comes on, it's totally random and by chance.

When it starts playing it never fails to pick me up.  Doesn't matter where I am in a run, this song just grants me another gear.  I usually end up with goosebumps, and often tears streaming down my face.

With this song playing, I am invincible.


Do you have a song like this?

If you're one of the two people reading this, leave me a comment and let me know what song makes you fly.