As we inch closer to the Labor Day Weekend, I’m getting excited. Not because of the long weekend and definitely not because of the traffic. I stopped being “Can’t Wait For the Weekend” Guy a very long time ago. I am excited to have family and friends over for a ceremonial “End of Summer” gathering. Oh, and a few of us are actually registered to run in the first organized race of the second half of the year.

Life lesson #81 – Don’t be “Can’t Wait for Weekend” Guy. You will only be make yourself miserable Monday 8am to Friday 5pm. That’s a lot of self-imposed misery,

It’s a 10K. I can never remember the distance in miles — always have to Google “10K equals how many miles?” Come on, you can’t tell me I’m the only one. 

Apparently, of the entire population of the world. About 7 billion people (this I didn’t have to Google), only 23,400 people are searching “10K equals how many miles” Now I’m hoping with this extra focus on 10K and cutting a pasting images of the distance, I will officially reduce the search results to 23,399. I declare for now on I will remember 10k = 6.2. And if that fails, when I’m running, I’ll just keep an eye out for the finish line when I reach 6 miles.

Morning weight – 170.5

Today’s Meals:

• 8:15am – Herbalife Shake.
  • 8 ounces of Old Orchard Healthy Balance Apple Juice
  • 2 scoops Herbalife Personalized Protein Powder
  • 1 scoop Herbalife Formula 1 French Vanilla
  • 1 cup of Baby Spinach
  • 3 Costco Frozen Strawberries
  • 8 Costco Frozen Blueberries
  • 2 Costco Frozen Pineapple Chunks
  • 1/4 cup Mountain High Plain Yogurt
• 11:30am – Microwave Madness
  • El Monterey Bean and Cheese burrito
  • 2 tbsp Sunny Side sour cream
  • 15 Lay’s Original chips
  • 14 Tostitos Restaurant style chips
  • 1/4 cup of Tillamook 4 cheese Mexican blend
    • My specialty, ghetto nachos
• 3:00pm – Ghetto Nachos
  • Tostitos 14 chips
  • Lays Original Lays 7 chips
  • Tillamook 1/4 cup
• 3:30pm – Fresh peach
• 6:15pm – Chinese Food
  • General Sesame Tofu (1 1/2 servings)
  • Steamed broccoli (1/2 cup)
  • Egg drop soup (1 1/2 cups)
  • Egg fried rice (2 cups)
  • Steamed rice (1/2 cup)
• 9:30pm – Cuchinta with grated coconut (1 piece)

Meal 2

Meal 2.1

Meal 2.2

Food and No Exercise

Today’s Activities:

• DirecTv installed today. I didn’t do it, but I enjoyed watching. Bye bye Xfinity, hello DirecTv.

Thursday, 08-29-2013

Although I had my last physical therapy session yesterday, the information I learned to regain the range of motion in my left shoulder and alleviate the stinging/numbing in my right arm wasn’t all I got out of it. When someone is tugging, pulling, and generally treating you like an 80’s corn syrup-filled toy Stretch Armstrong, you get to talking about other stuff.

Life lesson #80 – Heed the advice and direction of experts, especially when they also show a level of expertise. For example, don’t ask someone that has been 50 pounds overweight for countless years how to lose weight. Do ask someone that is having success what they are doing and follow their lead to experience the same success. In this case, Doug participates in mega hikes and mini tris — earned the right to say what he has to say.

Techniques were reinforced to prevent damaging this 42-year-old body any further during the next 100 days of marathon training. Run on soft surfaces. Run different routes. Why different routes? To prevent from running the same slopes and bumps and angles of roads. Why soft surfaces … self-explanatory.

So with this reinforced knowledge, off I go. New route. Soft surface. 99% trail and grass. Great to see new things while chugging along and it is noticeably different running on grass, mainly mental focus. Had to really pay attention to each step so not to roll my ankle in a pothole, but I’d take an ankle roll over stepping into dog or geese poop any day!

Morning weight 171. Post run weight 168.5.

Today’s Meals:

• 8:15am – Herbalife Shake.
  • 8 ounces of Old Orchard Healthy Balance Apple Juice
  • 2 scoops Herbalife Personalized Protein Powder
  • 1 scoop Herbalife Formula 1 French Vanilla
  • 1 cup of Baby Spinach
  • 3 Costco Frozen Strawberries
  • 8 Costco Frozen Blueberries
  • 2 Costco Frozen Pineapple Chunks
  • 1/4 cup Mountain High Plain Yogurt
• 12:15pm – Indian Buffet – All Vegetarian
  • 1.5 Heaping Plates, as described by MyFitnessPal
  • Herbalife Supplements
    • Multivitamin
    • Herbalifeline
    • Cell Activator
    • Male Factor
    • Joint Support
    • Mega Garlic Plus
    • Total Control
    • Garden 7
    • Tri-Shield
    • Aminogen
    • Ultimate Prostate
    • Florafiber
    • Xtra Cal
    • Nature Made B12
• 6:15pm – Secret Shoppers! (but don’t tell anyone)
  • Jolly Bee service was great! Place was clean. Unfortunately, we couldn’t taste the meat dishes so we brought along our carnivore family to give us their thoughts, but not before I took the dessert off the plate. Remember the old McDonald’s apple pies — deep fried and they burned your mouth every single time. Well, they had that same pie, but with banana langka and all the deep fried goodness! One word … wow! And for the record, the other food had no leftovers so that’s a good sign.
• 7pm – Vietnamese Sandwich Shop recommended by the salon that cuts my hair. My only complaint about bahn mi sandwiches is the bread tears up the roof of my mouth, like I just ate 10 bowls of Frosted Flakes. You’ve had that feeling — it ain’t just me. They guaranteed this place is different.
  • Veggie, tofu bahn mi. $3 for a full sandwich! Subway may have their $5-footlong, but they aren’t even in the same league as these sandwich artists!
  • Freshly made garlic bread roll. Saw it coming out of the oven and couldn’t resist. And oh yeah, at 4 for $1, wasn’t a hard decision.
  • 1/2 can of Orange Crush
• 7:30pm – Vietnamese Che (also a previous recommendation from the salon)
• 10:30pm – Herbalife24 Restore

Meal 2

Meal 2.1

Meal 3

Meal 3.1

Food and Exercise

Today’s Activities:

• Woke up late and will need to pay the price. I have found mid-morning runs don’t quite give me that “runner’s high” — I find the increased temperatures and broken food and bathroom routines make me feel a bit sluggish. And today I’ll be trying a route consisting of 99% grass and trail. The 1% is only to cross the street.
• How I felt — much tougher running on grass, at least I think. I may think differently if I did this run between 7-8am, but at 9:30ish, who knows. Bottom line — much better on my body and I finished with great splits.

5 mile slow/fast

Splits and Intervals

Wednesday, 08-28-2013

From every week, to every two weeks, to every 3-4 weeks, I see Doug. I don’t know who would complain about physical therapy — it’s the best $15 I can recall spending in quite some time. Feels like you need to leave a tip, but I’m sure that’s frowned upon and a little creepy.

Range of motion has improved significantly from the first session and this being number 5. It is clear that Doug sees I am putting the effort in away from the hospital and he has been spending more time with me as well.

Life lesson #79 – People will match you effort for effort. If you aren’t putting in the sweat equity, honestly ask yourself if you can expect the same from someone else.

Morning weight 169.5

Today’s Meals:

• 7:15am – Herbalife Shake.
  • 8 ounces of Old Orchard Healthy Balance Apple Juice
  • 2 scoops Herbalife Personalized Protein Powder
  • 1 scoop Herbalife Formula 1 French Vanilla
  • 1 cup of Baby Spinach
  • 3 Costco Frozen Strawberries
  • 8 Costco Frozen Blueberries
  • 2 Costco Frozen Pineapple Chunks
  • 1/4 cup Mountain High Plain Yogurt
• 11:30am – Left, leftovers
  • 1 1/4 cup of homemade Potato Au Gratin with Quorn Grounds
  • 1/4 slice of a homemade peach galette (fancy word for pastry)
  • 8 fluid ounces of Arizona Green Tea with Ginseng and Honey to wash down my Herbalife supplements:
    • Multivitamin
    • Herbalifeline
    • Cell Activator
    • Male Factor
    • Joint Support
    • Mega Garlic Plus
    • Total Control
    • Garden 7
• 3pm – Kind Dark Chocolate and sea salt bar
• 5:30pm Chipotle (revisited — tasted so good yesterday, had to come back)
  • 1/2 Veggie Fajita Bowl
  • White and brown rice
  • Veggie black beans
  • Guacamole on the side
  • Sour cream on the side
  • 1/2 Large cheese quesadilla. Yesterday’s small just didn’t cut it.
• 7:30pm – Press screening of The Grandmaster
  • Regal Theatre Popcorn with butter, small bag
  • 10 oz Sprite
• 10pm – Kraft Easy Mac, 1/2 package
• 10:30pm – Herbalife Mango Aloe (8 ounces) with Herbalife24 Restore to end my day

Meal 2

Meal 3

Meal 4

Food and Physical Therapy

Today’s Activities:

• Physical therapy session #5 (4th with Doug). Learned a little more about his family during our 30+ minute sessions. Much more relaxing since session #2 (1st with Doug). It’s that awkward silence when two people are in each other’s “space” and even awkwarder when the two people are both guys. Just glad he’s a professional!
• Since my progress is moving ahead of schedule — he initially told me that “frozen shoulder” symptoms could last more than a year. I guess I liked the challenge because I’m way ahead of the curve. I am able to hang (close grip only) from a pull-up bar. Wide grip is still too much stress and even with close grip, I can’t actually pull-up without damaging something or re-damaging something. Pull-up verdict – not worth it just yet, but I’ll get there.

This will be my last session. Expressed my sincere gratitude to Doug for his time and efforts and will continue the plan towards full recovery. Pull-ups are just around the corner.

Tuesday, 08-27-2013

The big picture:

• Friday, 08-23-2013, 170.5 (Buffet and 11-mile run)
• Saturday, 08-24-2013, 171 (Buffet, dessert, and fantasy football fun)
• Sunday, 08-25-2013, 173.5 (Portion control and helping a friend)
• Monday, 08-26-2013, 171

Morning Weight 171. Back to average and that is a good thing.

What does this reveal? You can eat and still maintain, but there is a price to pay. Either through sweat equity or self-control. Life lesson #78 – Pay the price of discipline or pay the price of regret, either way you pay. This is not an exact quote from one of my mentors Jim Rohn (not the King of Smack guy, but he’s cool too!) Bottom line … choose wisely.

Today’s Meals:

• 8:15am – Herbalife Shake.
  • 8 ounces of Old Orchard Healthy Balance Apple Juice
  • 2 scoops Herbalife Personalized Protein Powder
  • 1 scoop Herbalife Formula 1 French Vanilla
  • 1 cup of Baby Spinach
  • 3 Costco Frozen Strawberries
  • 8 Costco Frozen Blueberries
  • 2 Costco Frozen Pineapple Chunks
  • 1/4 cup Mountain High Plain Yogurt
• 9am – Pre-run Nutrition
  • Herbalife24 Prepare (8 ounces of water, 2 scoops)
• 11:45am – Post run meal
  • Leftovers – 1 1/4 cup of homemade Potato Au Gratin with Quorn Grounds
  • 1/2 cup of fresh broccoli
• 3pm – Protein Break
  • 1 cup Silk Pure Almond Unsweetened Vanilla
  • 1 scoop Herbalife24 Rebuild Endurance
  • 2 scoops Herbalife Instant Chocolate
  • 1/2 banana
  • 2 tbpn Skippy Extra Chunky Peanut Butter
  • 2 cups Full Circle Baby Spinach
  • 2 oz Mountain High Original Plain Yogurt
  • Herbalife Supplements:
    • Multivitamin
    • Herbalifeline
    • Cell Activator
    • Male Factor
    • Joint Support
    • Mega Garlic Plus
• 5:30pm – Chipotle Veggie Fajita Bowl. About 1/2 the bowl – shared with my wife. We ask for an extra scope of white and brown rice and it’s a perfect splittable meal.
  • Guacamole on the side. It’s free when you order veggie-style
  • Sour cream on the side
  • 1/2 Small Cheese quesadilla
• 7:45pm – Regal Theatre small popcorn with butter (1/2 bag)
• 10pm – Herbalife24 Restore and Hershey’s Kisses with macadamia nut

Meal 2

Meal 2.1

Meal 3

Meal 3.1 (Popcorn)

Food and Exercise

Today’s Activities:

• 10:20am – Runkeeper 4 mile + strides. The strides at a 95% effort. Noticed running later in the morning does feel a bit more draining. The weather heats up slightly, but nutrition seems to be the key to distance. My morning shake was 2 hours before. I did have 8 ounces of Prepare, but no half-banana. Overall, splits are good and confidence is building as I learn more about my body and nutrition.

4 miles + strides

Monday, 08-26-2013

OK. Friday’s Indian lunch buffet and an 11-mile run only amounted to a plus .05 pounds. Saturday’s pizza buffet, 2 pieces of dessert and ice cream with no other activity amounts to plus 2.5 pounds.

Life lesson #77 – Don’t underestimate the need to get moving! It is the difference from a successful plan and a failed lifestyle.

We just finished a 6 week series on the Book of Esther at church — the takeaway and message. This is the only book in the bible that does not mention God — ultimately, it mimics today’s society and its attempt to take God out of everything. The Book of Esther ultimately reveals God’s providence. I truly believe there are no coincidences or as it so commonly used today, “being lucky” I believe in the providence of God and I will use our pastor’s phrasing, “Coinci-God”

Morning Weight 173.5

Today’s Meals:

• 8:15am – Herbalife Morning Shake.
  • 8 oz of Healthy Balance Apple Juice
  • 2 Scoops of Herbalife Protein Powder
  • 1 Scoop of Herbalife Formula 1 French Vanilla
  • 3 Costco Frozen Pineapple Chunks
  • 2 Costco Frozen Strawberries
  • About 5 Costco Organic Blueberries
  • 1/2 cup of spinach
  • Mountain High Plain Yogurt
  • Herbalife Supplements (see MyFitnessPal below)
• 1:05pm – Mexican Restaurant. Keeping in mind the significant bump in weight, today will be a day of sharing to get me back on track. I split this with my wife.
  • Breakfast Burrito (hashbrowns, eggs, pinto beans, cheese, and rice)
  • Chips and salsa
• 2:30pm – Kind Protein Bar – Dark chocolate Nuts and Sea Salt
• 8pm – Homemade Veggie Goodness
  • Quorn grounds potato au gratin
  • 1 cup of steamed broccoli
  • 2 ears of white corn on the cob with butter
  • 2 1/2 slices of Heirloom totato in extra virgin olive oil
  • Herbalife Joint Support
• 10pm – Herbalife Herbal Aloe Mango

Meal 2

Meal 3

Today’s Activities:

•  3pm – Found out a friend purchased his first house and was moving today. Offered my services and the good news is that he had a UHaul and most of the bigger items boxed and ready to go. Started at 3pm – Finished at 5:45pm. In the Northern California heat, looked like I ran 10 miles. Congratulations to my friend — the new place looks great!

Sunday, 08-25-2013

Once a year, there’s a phenomenon that brings friends and family together to talk trash, eat pizza, and pretend we actually know more than the suits in the NFL big house.

We Are The Champions!

It’s called fantasy football and this league has been dynamic since 1995. You can tell how long we’ve been together by our team names … they aren’t as eye-catching as some of the newer team names like “Turn Your Head and Coughlin” or “Butt Fumblers” or “The Walking Dez”. For example, I’m just TD.  Short, sweet, simple, and ultimately, when you win the league, you are just called champion!

This year is different … I’m the defending champion. I can stand a little taller and walk a little slower to the draft board, humming Queen’s iconic anthem. I’ve earned the right. Nobody mentions that it’s been since 2004 since I’ve been able to take that slow walk, but we live in a what-have-you-done-for-me-lately society.

Morning weight 171. Not too bad since I ate at an Indian Buffet yesterday. Maybe it had something to do with the fact I also ran 11-miles.

Life lesson #76 – 1 1/2 buffet plates and 11-miles equals .05 pounds. If you are on a weight loss program, would you rather run 11-miles or have a shake?

Today’s Meals:

• 7am – Herbalife Morning Shake.
  • 8 oz of Healthy Balance Apple Juice
  • 2 Scoops of Herbalife Protein Powder
  • 1 Scoop of Herbalife Formula 1 French Vanilla
  • 3 Costco Frozen Pineapple Chunks
  • 2 Costco Frozen Strawberries
  • About 5 Costco Organic Blueberries
  • 1/2 cup of spinach
• 12:20pm – Round 12 of the Draft, the pizza arrives! Last year winner pays, but it is the best $100 I’ve ever spent.
  • 5 slices of Round Table Gourmet Veggie
• 3pm – Homemade Peach Galette. I Googled it, Galette ultimately means they can charge 40% more than calling it a pastry. Thanks to the Midnight Baker — you are an amazing baker! 1/4 slice.
• 3:45pm – Homemade Ghetto Nachos – microwave goodness!
  • Lay’s Original Chips (15 chips)
  • Tostitos White Corn Tortilla Chips (7 chips)
  • Sargento 4 cheese mexican (1/4 cup) just spread over the chips
• 6:30pm – Japanese Noodle House
  • Vegetarian Broth Ramen – Mabo Tofu (2 cups)
  • Veggie miso soup
  • Veggie tempura (1 1/2 servings)
  • Veggie Dragon Roll
• 9:50pm – Peach Galette revisited, but a la mode.
  • Homemade Peach Galette 1/4 slice
  • Crystal Vanilla Ice Cream (1/2 cup)
• 10:45pm – Herbalife24 Restore

Meal 2

Meal 2.1

Meal 2.2

Meal 3

Meal 4

Today’s Activities:

• 9am – 1:30pm – 18th Fantasy Football Season Draft Day! Good luck to the fellas and the line of the day, after the draft was over, “See you next year.” Been playing with these guys for almost 2 decades, but only see them a single day every year. Oddly, I could walk right by one of them without recognizing them if I bumped into them at the mall. But, this is my most competitive league and it is always good humored fun. We don’t have the stereo-typical, “Fantasy Football Guy” and we don’t draft at Hooters. I could put up with FF Guy, but not a Hooters draft. Too cliche and not my idea of a good time.

Saturday, 08-24-13

Today is considered a rest day, but that doesn’t give me permission to sit on my butt and clear my Tivo. Well, maybe a little bit … need to catch up on Breaking Bad’s last season, but that’s only a few hours. If I’m not careful, instead of training for my marathon, I’ll end up watching a Breaking Bad marathon. Must exercise … self-control. And actual exercise too.

With my physical therapy going well and a renewed confidence in the left shoulder pain actually being a good thing “as long as it goes away within 5 minutes” according to my Physical Therapist Doug, my range of motion is night and day and it’s time to test it at the gym.

Life lesson #74 – Remodeling is great for outward appearance, but make sure to remodel the stuff people can’t see too. Dry rot will ruin over time.

Morning weight – 170.5

Today’s Meals:

• 8:15am – Herbalife Shake, Jamba Style (see below MyFitnessPal below for recipe). Herbalife Supplements:
  • Coq10
  • Tri Shield
  • Aminogen
  • Multivitamin
  • Herbalifeline
  • Cell Activator
  • Garden 7
  • Total Control
  • Ultimate Prostate
  • Florafiber
  • Xtra Cal
  • Male Factor
  • Joint Support
  • Mega Garlic Plus
  • Trader Joe’s B12
• 11:45am – Mexican food, microwave special
  • El Monterey Bean & Cheese burrito
  • Leftover vegetarian spanish rice (1/2 cup)
  • Left Quorn Soy Ground (2/3 cups)
  • Daisy Sour Cream (2 tbsp)
  • Katy’s Kettle Corn Pop Chips (1 oz – 1 serving)
• 1pm – Fresh French Bread Roll with Smart Balance butter spread
• 3pm – Protein Snack
  • 3 celery sticks
  • Skippy Super Chunk Peanut Butter (2 tbsp)
• 5:20pm – Mexican food, restaurant version (Dos Coyotes)
  • Veggie Ranchero Burrito. Ask them to keep it under the burner for an extra 8 minutes (or so). The cheese will darken like a good slice of pizza
  • Chips (about 10)
  • Salsa (6 of the little cup holders)
• 7:15pm – Regal Popcorn with butter. About 1/2 small bag
• 10pm – Herbalife24 Restore with 8 ounces of water and Herbalife Herbal Aloe Mango

Meal 2

Meal 2.1

Meal 2.2

Meal 3

Food and Exercise

Today’s Activities:

• Forgo the “at home” workout and went to the gym. So classic, I actually forgot how to get there because it’s been so long since I’ve actually seen the inside of the gym and yes, they did remodel. Our monthly dues hard at work! Now if they can just start fining dudes for not re-racking weights and putting their used towels in the bin that actually says, “towels.”
• My workout is designed to build back some strength and build up mass again. It’s been at least 6-months since I’ve been to the gym. Yes, started doing stuff at home with weights about 3 weeks ago and it’s great. But the gym is now a true test and to push. My workout routine looked like this.
  • 1st Set
    • Incline Press on the Smith Machine 45 lbs on each side, 10 reps
    • Shoulder Upright Rows with a 45 lb weight, 10 reps
    • Side bends while standing on one leg with a 45 lb weight, 10 reps each side
    • Standing Bent-Over Back Dips and Overhead Press with a 45 lb weight, 10 reps
      • NOTES: In my heyday, this wouldn’t even be a warmup. This would be something I showed someone how to do it, but today, it felt like the last set. My left shoulder is actually shaking.
  • 2nd Set
    • Incline Press on the Smith Machine 70 lbs on each side, 10 reps
    • Shoulder Upright Rows with a 45 lb weight, 10 reps
    • Side bends while standing on one leg with a 45 lb weight, 10 reps each side
    • Standing Bent-Over Back Dips and Overhead Press with a 45 lb weight, 10 reps
  • 3rd Set
    • Incline Press on the Smith Machine 90 lbs on each side, 10 reps
    • Shoulder Upright Rows with a 45 lb weight, 10 reps
    • Side bends while standing on one leg with a 45 lb weight, 10 reps each side
    • Standing Bent-Over Back Dips and Overhead Press with a 45 lb weight, 10 reps
  • 4th Set
    • Incline Press on the Smith Machine 90 lbs on each side, 6 reps. Took off 45 lbs and  alternated between left/right press for another 5 reps per side
    • Shoulder Upright Rows with a 45 lb weight, 10 reps
    • Side bends while standing on one leg with a 45 lb weight, 10 reps each side
    • Standing Bent-Over Back Dips and Overhead Press with a 45 lb weight, 10 reps
  • 5th Set
    • Incline Press on the Smith Machine 90 lbs on each side, 6 reps. Took off 45 lbs and  alternated between left/right press for another 5 reps per side. Then straight into 8 more presses with the 45 lbs together to get a burn.
    • Shoulder Upright Rows with a 45 lb weight, 10 reps
    • Side bends while standing on one leg with a 45 lb weight, 10 reps each side
    • Standing Bent-Over Back Dips and Overhead Press with a 45 lb weight, 10 reps
  • Floor Work, Biceps, and Core Work
    • 1st Set
      • Floor Dumbbell presses, 40 lbs, 10 reps, then alternated right/left for another 4 total reps
      • Bicep In-and-Out Curls, 20 lbs, 16 reps
      • Wall Squats, 90-degree bend, 45 seconds
    • 2nd Set
      • Floor Dumbbell presses, 40 lbs, 10 reps, then alternated right/left for another 4 total reps
      • Bicep Static Arm Curls, 22.5 lbs, 16 reps
      • Wall Squats, 90-degree bend, 45 seconds
    • 3rd Set
      • Floor Dumbbell presses, 40 lbs, 10 reps, then alternated right/left for another 4 total reps
      • Bicep Alternating Curls, 25 lbs, 16 reps
      • Wall Squats, 90-degree bend, 45 seconds
    • 4th Set
      • Floor Dumbbell presses, 40 lbs, 10 reps, then alternated right/left for another 4 total reps
      • Bicep Static Arm Curls, 25 lbs, 16 reps
      • Wall Squats, 90-degree bend, 45 seconds

Nice to get back into the gym. On my initial cycle of chest, back, and shoulders, on the 3rd set, I felt a little twinge in my lower back. Will definitely need to monitor this and proceed with baby steps. Shoulder pain is one thing, but back pain a a whole different level of recovery. Let’s just say we don’t want to see Doug for anything other than shoulders.

Thursday, 08-22-2013

Looking ahead to tomorrow, Saturday’s are the long runs. Runkeeper keeps me active Monday, Wednesday, and Friday — all leading up to a 10-mile Saturday run. The hitch in the plan is that I will be leaving at the crack of dawn Saturday morning to make the drive to my live fantasy football draft, season 18.

Do I run the scheduled 4-miles this morning and then wake up at the “crack of dawner” tomorrow morning to get the 10-miles in? Do I just run the 10-miler today in lieu of the 4-miles? Well, the final decision was made by my lower back.

I headed out in the morning to get the 4-miles in and I would run the 10-miles late Saturday evening. Plan C. After 1/2 block, it was like a big red, blinking stop sign hit me in the lower back! STOP! Grabbed my lower back, attempted to walk it off, but it just wasn’t going to happen. I always operate with the mindset of it’s a marathon, not a sprint. Plan C would be in full effect …

I managed throughout the day to stretch as much as possible and I popped a couple of ibuprofens around 3pm. I was getting looser, but still not limber enough to even do a toe touch. Interestingly, this back issue helped change my mind on my fantasy football draft and my opinion on The Texans running back Arian Foster. I’m sure he’s doing much more than stretching and Tylenol, but if I couldn’t even run 1/2 block without “STOP” coursing through my veins, I can’t imagine hitting the hole where 325-plus pounders are waiting to greet you. If Foster falls to the 3rd round, I’ll get him.

Plan C … 6pm-ish 10-mile run at an easy pace to free up my Saturday obligations. I was  feeling relatively spry and decided to take my legs and lower back on an extra mile for a total of 11.

Life lesson #75 – When Plan A and Plan B are no longer available, be flexible enough to work towards Plan C.

Morning weight 170.5

Today’s Meals:

• 8:15am – Herbalife Morning Shake.
  • 8 oz of Healthy Balance Apple Juice
  • 2 Scoops of Herbalife Protein Powder
  • 1 Scoop of Herbalife Formula 1 French Vanilla
  • 3 Costco Frozen Pineapple Chunks
  • 2 Costco Frozen Strawberries
  • About 5 Costco Organic Blueberries
  • 1/2 cup of spinach
• 10:05am – Chocolate donut
• 12:40pm – Indian Buffet
  • Bhutura (1 scoop)
  • Puri bread (1)
  • Saag Paneer (1 scoop)
  • Dhaal Makhni (1 scoop)
  • Navrshai Karma (1 scoop)
  • Punjabi Curry (1/2 scoop)
  • Pakoras (1 scoop)
  • Vegetable Samosa (2)
  • Papad (Papa Dom) (1)
• 8:30pm – Microwave Madness
  • El Monterey Burrito

Meal 2

Meal 3

Food and Exercise

Today’s Activities:

•  7:05am – Runkeeper training set me out for a 4-mile easy pace run. Got 1/2 block and I was reminded about my workout yesterday. Sharp pain to the lower back stopped me dead in my tracks. Attempted to walk it off, but my back had something else in mind and suggested I stop, put my hands on my knees, and just sit. After a walk around the block, pain increasing, just went home with hopes for the rest of the day.
• 6:15pm – Throughout the day, stretched and popped 2 ibuprofens around 3pm, my back was feeling much better. I knew something was there, but it no longer was stopping me in my tracks, especially just walking up stairs. Today’s schedule called for an easy pace 4-miler and tomorrow calls for an easy pace 10-miler. Saturday is our Fantasy Football live draft and I’ll be gone all day … what to do, what to do? See below for what I did.

Friday Morning Attempt at 4 Miles

10-mile easy, plus 1more mile just because (11 total)

Friday, 08-23-2013

I am now 73 days into writing my daily jog log (slash) daily eat sheet. Please don’t say that last one fast, 10 times in a row. It won’t come out well and my writings are all PG-13.

For the first 65 days, I was attempting to run on my own; with my own plan. What I’ve discovered … hard to make a plan for something I’ve never done before. So on Day 66 (Wednesday, 08-14-2013), I signed up for Runkeeper’s “First Marathon Plan” This plan has me running on Monday, Wednesday, Friday, and long day Saturday all the way up to the day of the marathon.

Here’s what my first marathon run plan looks like:

• Wednesday, 08-14-2013, easy pace 4-miles
• Friday, 08-16-2013, easy pace 4-miles
• Saturday, 08-17-2013, steady pace 8-miles
• Monday, 08-19-2013, 4 mile plus strides
• Wednesday, 08-21-2013, 3 x 1 miles fast

Combine all 5 days and I’ve already run a little over 26 miles, but I guess that doesn’t count. Apparently, somebody insists on having the miles consecutively earned. It’s like seeing a closed sign on 24-Hour Fitness. Yes, we’re open 24-hours, but not all in the same day.

Since the plan, I’ve also stepped up my nutrition to match my activity. More consistent with taking Herbalife supplements, especially the Herbalife24 Prepare (which I’m falling in love with) and the Herbalife24 Restore.

Herbalife24 Prepare

The Good. I’ve noticed I can finish my runs without exhausting myself. Don’t misunderstand … I’m still pushing hard to improve my negative splits, but before using Prepare, I would burn out around mile 4 1/2 and need to mentally push myself. Now my body has caught up with my mind and it is giving me a great boost in confidence as race day approaches.

The Bad, debatable. I use the bathroom at least once within 15 minutes of drinking Prepare. The directions ask for 16 ounces of water (a water bottle) and 2 scoops. I drink a minimum of 8-10 water bottles daily and haven’t needed Depends, so the Prepare is the only other factor. Is it a problem? Not if you like porta-potties, but for us germaphobes, just plan ahead and avoid the no-soap, no-water, no-towel porta-potty lines.

The decision. I will continue to take this product and I recommend for any cardio-type of exercise, including Crossfit, Insanity, and similar style programs, it will work and makes a difference.

Herbalife24 Restore

The Good. I’ve been taking this daily since Wednesday, 08-14, and feel my recovery is off-the-charts. On my so-called rest days, I’ve even done a P90X variation or floor dumbbell work, and I feel no soreness as a result of running or pushups. I’ve never actually read the full purpose of Restore, but I’m hoping it’s all in the name.

The Bad. For me, none. But if you are a night-time bathroom person, keep in mind you take this capsule at night with water. I haven’t found anything definitive on how much water, but I usually drink about 2-4 ounces. I sleep through the night, but all you bed-wetters have been officially been warned. I am feeling restored and will continue to take this product in my push towards 26.2.

Morning weight 170. Post run weight 168.

Today’s Meals:

• 7:45am – Pre Run Nutrition
  • 1/2 banana
  • Herbalife24 Prepare (2 scoops in 8 ounces of water)
• 8:15am – Herbalife breakfast.
  • Herbalife24 Rebuild Endurance (2 scoops)
  • Herbalife Instant Chocolate (1/2 scoop)
  • Herbalife24 Formula 1 Sport (1 scoop)
  • Silk Almond Milk (10 ounces)
  • 1/2 cup of spinach
  • 1/2 banana
  • Skippy Chunky Peanut Butter
• 12:30pm – (Leftovers) Homemade Tacos — I ate 2
  • 2 fried corn tortillas (small)
  • 1/2 cup Quorn Grounds
  • 1/2 cup of Sargento shredded Mexican blend cheese
  • 1/2 cup of Spanish rice
  • 1 cup of spicy tomato and cilantro salsa
  • 1/4 cup of sour cream
  • Frito Lay Tostitos Cantina Thin and Crispy (30 chips)
• 5:45pm – Vietnamese All-Vegetarian Food
  • Pho Beef Noodle Soup
  • 1 Veggie Spring Roll
  • 4 Pieces of Veggie Fried Fish
• 6pm – Chocolate Eclair from Cake Castle. Heard a lot about this and with salivating anticipation, this left me dry-mouthed. Not so good and one of those times where good things didn’t come to those that wait. As such, just 2 bites.
• 9:45pm – Handful of leftover popcorn from Regal Theatres
• 10pm – Herbalife24 Restore

Meal 1

Meal 1.1

Meal 2

Meal 3

Meal 3.1

Food and Exercise

Today’s Activities:

• Hump Day Run! Up at 6:45 — out by 7:10am to beat the California sun. Runkeeper says, “3 x 1 mile fast” is the soup de jour. In English, that means, first mile slow, 2nd mile fast, 2 minutes slow, 1 mile fast, 2 minutes slow, 1 mile fast, 1 mile slow. Get that?
• Note to self — I pushed the last 1 mile fast because I thought it was the last interval, but when that automated voice said”next interval, 1 mile slow” I was like, “well, okay.” When I was doing my own training, I knew exactly what distance I wanted to go that day so I could push the tail end of the run to maximize endurance. I will need to keep a cheat sheet on me so I know when the finish line is.
• Also had a few walks
  • .40 mile cool down walk back home
  • .47 walk to my local haircut place
  • .47 walk back home. Runkeeper stats say .21, but I just forgot to turn it back on.

Life lesson #73 – Physically seeing a finish line and mentally seeing a finish line are the same thing; they both offer hope. If you don’t know when you have to stop, it can feel a bit overwhelming and undoable.  Florence Chadwick can speak on this ‘The Infinite Atonement”

3 x 1 miles – fast

Wednesday, 08-21-2013

Last night, I had a pain in my left knee that resembled a fresh knee-to-knee injury. I am certain it isn’t from my increased run days, just a bad sleeping position. And I am happy to report that waking up this morning, certainly was a brand new day. Not Steve Austin worthy, but my left knee definitely isn’t an issue. On my pain scale of 1 – 10, I’d give it a 2. I know there’s something wrong, but it’s not worth dwelling on.

Life lesson #72 – Pain in the knee can potentially be a pain in the neck. Pay attention to what your body is saying because life is a marathon, not a sprint and you don’t want to limp into the marathon portion of your life.

Morning weight 171

As of 9:30pm, before publishing this latest post, left knee pain can be felt, but is not an issue. I wore my Ace Brace with custom dial all day.

Today’s Meals:

•  8:15am – Herbalife Morning Shake. Attempted a new recipe to match the consistency of the Jamba shake pouches.
  • 8 oz of Healthy Balance Apple Juice
  • 2 Scoops of Herbalife Protein Powder
  • 1 Scoop of Herbalife Formula 1 French Vanilla
  • 3 Costco Frozen Pineapple Chunks
  • 3 Costco Frozen Strawberries
  • About 10 Costco Organic Blueberries
  • 1/2 cup of spinach
• 10:30am – Filipino Dessert
  • Sweet coconut rice pocket
  • 1/4 cup Nestle Rich Chocolate Hot Cocoa Mix
  • 2 tbsp Skippy Chunky Peanut Butter
  • 1/4 scoops of Herbalife Protein Powder
• 11:15am – Katy Perry Pop Chips
• 12:30pm – El Monterey Bean and Cheese Burrito, 2 tbsp of Sunny Side sour cream, 1.5 servings (about 20 chips) of Lays potato chips
• 5:15pm – Regal medium popcorn with butter “We Are The Millers”
• 7:45pm – Homemade Tacos — I ate 3
  • 3 fried corn tortillas (small)
  • 1/2 cup Quorn Grounds
  • 1/2 cup of Sargento shredded Mexican blend cheese
  • 1/2 cup of Spanish rice
  • 1/2 cup of lettuce
  • 1 cup of spicy tomato and cilantro salsa
  • 1/4 cup of sour cream
  • 1/2 fresh guacamole
• 11:05pm – Herbalife24 Restore

Meal 1.1

Meal 2

Meal 3

Food and Rest Day

Today’s Activities:

• Who am I to argue with RunKeeper … it’s a rest day!

Rest Day

Tuesday, 08-20-2013