weight loss update

188 this morning. That's 20 lbs down in four months. Probably the healthiest and most personally significant weight loss I've ever accomplished because this time there were no external factors pushing me to do it (such as Drill Instructors, living on Ship or in 130-degree deserts)- this time it was all ME changing my diet and exercising a ton. Pretty easy plan really:

(~7 days a week)
Breakfast
Bagel or English muffin or bowl of cereal
diet coke

morning snack
32oz Fruit smoothie
32oz water or crystal light
power bar
diet coke

lunch
Tuna Pack
Trail mix or powerbar or beef jerky
32oz water
diet coke

afternoon snack
bag o chips
32oz water or crystal light
diet coke

dinner
1.5 portions of whatever we're having
1.3 childrens portions of whatever we're having
diet coke

before bed
32oz water or crystal light

As you may have guessed, I pee about 37 times a day.

----combined with the following PT------------
(mostly done during 2 hr lunch break)
Mon: Long swim 2-3K yards in pool
Tuesday: 20 Mile interval(fast/flat) bike, occasionally followed with 2-4 mile run
wednesday: Long Run. have ranged from 8-13 miles thus far, hoping to get up to 15-16... always at lunchtime- heat of the day!
thursday: 15-20 miles bike, Hill climbs Occasionally followed by run or 8-10 mile flat bike
Friday: Run/swim/run- run to the beach (2.5 miles) swim 1000 meters, run back (2.5 miles more)
saturday: 40-60 mile bike, occasionally followed by 4-6 mile run
sunday: play xbox 360 as much as wife allows.


Now that's the ideal week. I haven't actually accomplished this to 100% yet, I would guess in the average week I stick to this 70-80% or so.

So that's it. It's resulted in a little over a pound a week in weight loss.

I'm pretty close to the best shape of my life, I would guess. I've weighed less, had lower body fat, but I was also a smoker and heavier drinker (when given the option).

May is going to be a tough month in a lot of respects, I have a huge event that I'm running at work, and then follow that up with Triathlons: the MAG-24 sprint on May 10th, the Honolulu (olympic) Triathlon 18th and of course the Half Ironman on the 31st.

I'd have to say if I can finish this month strong it'll be pretty cool. I might even get stoked.

Discovered: the key to running fast.

I found it tonight. The Key to the fast mile.

Here's a graph (Awesome, I know) of the 4 miler I just completed in a stout 30:42, showing 1/4 mile pace...



Note the pronounced increase in pace around the halfway point, denoted as the "Holy Crap" moment. This is when everything changed, everything sped up, I sped up, and... flew...

What was the key?

this song started playing on my iPod.

That's right. That's what gets me running. Retardo pop.

Awesome.

Grand Theft Auto 4: Holy Crap

Maybe I don't pay attention to the news enough, but GTA IV is coming out tuesday and I saw a couple of videos of gameplay, one which made me go HUH??!?? (Click here)

Drunk Driving, Shooting Hookers after they perform "services", lesbian strip clubs... I have to admit, that's pretty far out there. I looked on foxnews.com to find some red alert piece about how our children are doomed but there's nothing.

I can't imagine that will last a week...