A gravestone, 10K and an old, worn-out pair of running shoes

I turn 48 in 2014. This is important to me. Really, really important.
My dad died of a second heart attack at age 48. I was 18 at the time. He had a heart attack at age 33 and was put on a super low salt and calorie restrictive diet at that time (in the 1970s). His heart attack at 33 damaged about 33% of the heart muscle. He discovered running shortly after that time, quit smoking cigarettes (opting for a pipe instead). His second heart attack came as a result of an arrythmia that he refused to go in and see his cardiologist about. He weighed about 220-215 at that time and ran 6 miles.
Every.
Single.
Day.
He ran after work, in the Texas heat, in the cold, in the rain, in the wind, in the spring, in the dark. He had the first pair of Nike running shoes and the first Jim Fixx book.
I think the running gave him more life. I think his stubborn, stupid, Germanic, I-can-overcome-anything-by-myself mindset caused him to die on Father's Day 1985.
So, I want to emulate the good things he did and learn from his mistake (of ignoring a serious medical symptom).
So, a little about me. I had a heart attack at age 39, weighing 284 lbs. I lost 40+ lbs. in less than six months, but my cardiologist put me on a stress test treadmill and as a result of that EKG, he recommended bypass surgery.
January 5 marks the seven year anniversary of my triple bypass. That's right, I joined the zipper club at age 40. It is a club for old, old men, but has given me time that I do not deserve.
And for the past seven years I have messed around with my health, trying this fad diet, or that fad diet and picking up exercise routines only to put them down again as soon as possible. I have South Beach, Atkins, and other diet cookbooks collecting dust.
End result: 320 lbs. at the end of October and an epiphany, spiritual awakening, shock.
I will die fat, sick and tired if I don't change my life.
Not diet.
Not exercise.
Life.
So, I returned to MFP in November with a single-mindedness that is handed down to me through generations of stubborn Germans. To take on a new life with a long game plan.
Here is the game plan, and I encourage/invite anyone to join me/watch me/cheer me.
1. Log my foods and learn portion control.
2. Adapt a liveable eating plan that emphasizes low-fat dairy in smaller amounts, high-fiber vegetables and fruits, less salt, less processed sugar, less processed grains and leaner meats.
3. Exercise with both cardio and strength training. I have a friend who meets me at 6 a.m. weekdays. He calls when I am late, busts my chops and congratulates me at the end of the session. He was a PT guy in the Navy and I acquiesce to his advice on the weights. My cardio is Couch to 5K now. I also walk on the off days.
4. Added friends here and encourage them and seek out their encouragement.
5. Adopted some concrete, measureable goals to work toward.
May 5 marks the eighth anniversary of my heart attack. I want to weigh less than I did when I had that heart attack: 284 lbs. So I have more than 20 lbs. to lose between now and then.
Prior to that, I want to compete in an American Heart Association 5K run in the area in March. Hence the Couch to 5K program. I want to raise funds for AHA through that 5K by having the friends who have known my struggles with health support me in the race. Say what you will, but the AHA is a great organization.
By my birthday on October 2 (which will be #48 for me), I want to weight less than I did when I had a bypass: 251 lbs. This one is also do-able, but will be a tougher one to accomplish.
I also want to run a 10K for my birthday. That is about the distance (6 miles) my dad ran on a daily basis. When I finish the C25K, I will go into the next one, C210K.
I still visit my dad every year at Father's Day. I want to be able to visit with him again after I run my first 10K ever this year and put a pair of worn-out running shoes next to his gravestone and thank him for the example he is for me.
It will be a gift not only for him, but for me, and perhaps the best one I can give myself.