Rex's daily fitness journal - warning: out of shape shirtless dude pics
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Day 4 weigh in: 214.2 lbs.0
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I’ll be honest I think you should do some walking at an increase pace(walk with purpose). A 3.5-4mph walk vs slow jog will get you a very close amount of calories burned and it will lessen the impact on you as you drop some weight. I walked a full year before I attempted my 1st mile on a treadmill. I’m almost 6 feet and my weight then was roughly proportional to your starting weight. It was several months before I attempted an outside jog. I’ll be 52 at the end of June. I’ve been jogging in earnest for about 18 months now. During that time I have fallen back to walking when things get tweaked or I’m not feeling a jog. Be aware that being 10 years older is that much easier for you to injure yourself and sideline yourself for longer periods. Being older stuff doesn’t recover as quickly. Do this as a lifestyle not as I want to be what I once was. I’ll never be the person I was then. I am working on the person I can now be and as I age I’ll adjust. Take your time don’t hurt yourself. No need for you to competewith a memory/state you once were.. Do keep us posted. Good Luck and be safe…5
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Thanks mrmota70. For now I have a plan and I'll adjust as it goes. Every plan needs tweaks. I am an experienced runner and I think that most inexperienced runners who tend to push too hard beyond their ability should worry about injuries, but I ran for years with a heart pacer and I am able to run well within my limits without one. Also, people with a reasonable amount of running under their belt with good form are able to find a comfortable stride and their feet often lift less than 1 inch as they run. This is critically important to have an efficient stride both for mechanics and energy efficiency over time. My feet are always so close to the ground that I never have issues with pounding on my ankles, knees, hips nor joints. I've seen inexperienced runners doing the goose step or emulating sprinters lifting their knees way up high. If you're doing that, yes worry about injuries. But I think a lot of this criticism of running is written by people who haven't run very much or other type-A people who go way too hard beyond their ability and are quickly injured.
I used to run about 2,000 miles per year at 42. Will I be able to run that at 52? I don't know, but my father is 80 and runs 5 miles a day 6 days a week. My mother is 78 and runs 6.2 miles 6 days a week. Who knows if I'll get there, We'll have to see.2 -
Day 5: Jogged 3.34 miles in 65 minutes. Run was again a little challenging. Lat Pull Downs 6x8 @120 lbs.
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FunkmasterRex wrote: »my father is 80 and runs 5 miles a day 6 days a week. My mother is 78 and runs 6.2 miles 6 days a week.
My mother was more naturally athletic. She went to college as an athlete and rowed competitively while in school. She didn't do exercise after college, and when my Dad approached my Mom about running together when she was 60 years old she thought he was crazy. At the time she was suffering from shoulder pain and all the ailments that come with age. She gave it a try so that they had something to do together in retirement. They slowly followed the plan and she has done over 30 marathons in five continents, all in their 60s and 70s. They used to plan all their trips here and abroad based on the marathons that they were going to compete in. They used the time in between races to execute structured training programs. My Mom was always more athletically gifted and she often won her age group at many races. Although it was at an advanced age group, there were always many surprisingly well-trained people with many decades of running experience at international races.
They are now winding down their competitive racing careers and focusing more on running to optimize health. They still do a large volume of training and I hope it keeps them healthy for many more years.
For the past 18 years they have been much more consistent than I have in training. I gave up running and exercise at different times to focus on work or family or some other thing that came up at the time. I don't regret doing this because I feel privileged to have been able to focus on family and work. Those around me supported me in my choices to focus on different things and I will always be thankful to them.
I hope that all of you dream big. You never know where life will take you if you take a reasonable and sustainable approach that makes you just a little bit better each day in some aspect. That is my approach - to try to be a little better than I was yesterday. Don't be afraid - you never know where that will take you.
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Thinking about injuries, I think that I was more prone to injury 10 years ago because I was more willing to take my training past my limits back then. It's rooted in greed for gains that I hadn't properly developed the fundamentals for. These days I don't have the same need to push past my limits. I suppose that's one benefit of being older. Not that I am wiser with age, but more guarded about injury and health than when I was younger. When I was younger I felt invincible. These days I'll take a small or moderate win that takes me toward my goals. When I was younger I had a lot of insecurities about getting to my goals. When older I get the sense that another bus will come right along if I miss this one. I was competing with others externally when I was younger. These days I compete with myself to be my best self -- slowly.1
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Day 6 morning weigh in 214.2lbs.1
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FunkmasterRex wrote: »Thinking about injuries, I think that I was more prone to injury 10 years ago because I was more willing to take my training past my limits back then. It's rooted in greed for gains that I hadn't properly developed the fundamentals for. These days I don't have the same need to push past my limits. I suppose that's one benefit of being older. Not that I am wiser with age, but more guarded about injury and health than when I was younger. When I was younger I felt invincible. These days I'll take a small or moderate win that takes me toward my goals. When I was younger I had a lot of insecurities about getting to my goals. When older I get the sense that another bus will come right along if I miss this one. I was competing with others externally when I was younger. These days I compete with myself to be my best self -- slowly.
I injured my knee running in the military. THEY push a person sometimes more than one should go. Tore my meniscus. I eventually tore the other meniscus, I believe due to the military neglecting the first one as long as they did. Therefore, I'm not fond of running anymore. Being told at 24 years old that I will definitely need both knees replaced by the time I'm 75 kind of steered me away from running or jogging anymore. My knees are a mess!2 -
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Day 7: Morning weigh-in 215lbs.0
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Bought a few prepack salads with grilled chicken at Trader Joe's for $5.50 each. Easy to pick up when hungry and eat until I get tired of them. Gotta have healthy options within reach for when I get hungry. Just tossed this one in a bowl and ate it all. Yum.
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Week 1 recap:
Ran 19.47 miles over 6 training sessions.
Did 3 days of lat pulldowns and 3 days of barbell shoulder press.
Had steak on Sunday. Don't regret it one bit.
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I thought I would be stiffer for longer in my legs due to lactic acid build up from my sudden runs. Surprisingly after day 3 my legs felt fine after my runs. Looks like I'm flushing the lactic acid in my legs better than I expected. My upper body is not flushing the lactic acid as quickly so still sore in the shoulders and arms but it seems to be getting better over the course of the week.0
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I injured my knee running in the military. THEY push a person sometimes more than one should go. Tore my meniscus. I eventually tore the other meniscus, I believe due to the military neglecting the first one as long as they did. Therefore, I'm not fond of running anymore. Being told at 24 years old that I will definitely need both knees replaced by the time I'm 75 kind of steered me away from running or jogging anymore. My knees are a mess!
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Day 8 morning weigh-in: 212.8 lbs.1
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I am a slow runner, just started back at it after a 10 year break. (I have always been a slow runner). I had to complete c25k as I could barely run for 1.5 minutes straight. I am now back to 3 to 4 mile runs, only 3 x weekly. I would like to get to 4 x weekly, but I need the recovery time still. BTW I am 53, soon to be 54. I average between 12 and 13.5 minute mile, so yes slow, but improving. 14+ MM average in april.
I have started doing some light weight upper body workout, and definitely need to increase volume and weights. I really was interested in the kettlebell, however, I tweaked my back and am scared to start again without proper training.
I just wanted to post, there is nothing wrong with your running slow time. Who cares if others are walking faster then your run. You are working different muscle groups and improving your stamina. Your ability to complete an hour is amazing!
Best luck in you journey. I will be lurking to follow your post.2 -
Looks like you're off to a great start! I love when people post like this, because it helps show the reality of what weight loss looks like.... there will be days your weight drops a bit, days it stays the same, and even days it goes up, but if you stick with it it will continue in a downward trend over time. Awesome work!3
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I love your outlook. And the story about your parents is so sweet. How great that they took up running later in life. My mom realized that she was getting fat at 65 and took up walking. She's 87 and still walks 4 miles at least 3x/week. My dad does nothing and is 88 and pretty darn healthy, although overweight. I'm with you on the slow and steady train. I'm overweight from Covid re-gain, but I also have different goals than I did in 2019.
Best of luck to you!0 -
@f2b - Looks like we are on a similar track. Hope that we get to our goals this year.
@sollyn23l2 - Thank you for the kind words and encouragement.
@girlwithcurls2 - Getting to our 80s reasonably fit is something to strive for. Best to your parents and let's reach our goals this year!
Day 8: Day was overcast so much cooler today than Wednesday. Felt sluggish as I started my run but got in the groove quickly and run was fairly easy. Ran 3.4 miles in 65 minutes. Lat pull downs 2x8 @120 lbs, 4x8 @130 lbs.
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