I ran!

Today I thought I'd try out my knee and see if it was ready for a run. I walked for 15 minutes along the beach, then starting running (really more jogging). I ran for 20 minutes out then 20 minutes back with a 15 minute walk at the end. I was REALLY happy to get out running again. I'm estimating about 6k or so. Slow but successful!

It was incredibly hot here today. I'm guessing about 100-102 degrees. My heart rate was about 90-95 for the walk and during the run stayed around 120 for the first half of the run then 125 to 135 during the second half. I was really starting to heat up and at the end of the run, when I started walking the heart rate stayed at 120 through the walk.

I'm thinking if I'm going to run in this heat, I need to get well hydrated before hand. I'm wondering what others do on long runs in heat? Do they carry water?

Vacation

It's been really interesting working to "gain health" on vacation! I'm so out of a routine, it's not funny!

The workouts have been pretty good. Walks, ocean kayaking, and open water swims have made up the exercise. I've spent a lot of time in the pool with the kids and it's really been fun.

It's the food that's more of a challenge. I'm used to having a kitchen and options in terms of snacks.

It's been wonderful being with the family and spending some great time together. Cindy's parents are here and it's been a really special time. I've gotten some writing done as well, which has been great.

The other day I went to the mall in Hua Hin and weighed. It's a different scale than I'm used to and a different time of day than I normally weigh, but anyway, I was 4 lbs higher. I'm thinking I need to work on the eating out healthy and get it figured out. It's still two weeks before we're back at home!

Ouch!

We're hosting a missions team from our church in the USA for 10 days and our workouts have taken a backseat. It's causing a lot of "brain scramble" as we figure out how to continue to "gain health" during this process. I didn't get to workout today, but I feel like I got a workout in all the running around we did. We started this morning heading to the boat dock and booking boats for the group, then on to the Elephant village, then to the Rimkok hotel for lunch, then Doi Ding Dang Pottery, then the YWAM base, then our local warehouse store. Tonight we're heading out to Mexican food with them, which is a rarity in Chiang Rai! Needless to say, I feel like I've gotten a workout without a "Workout".

Swimming again

Ok... I'm getting hooked. I like swimming in that it cools you off on a hot Thai day and that the whole workout (at this point) is about 30 minutes. Today I headed back to the pool when I had a break between meetings and errands. I did 750 meters in 21:20 minutes and 1 km in 29:10 minutes. I'm thinking that's a record for me. It was also workout #3 for me today. Pretty sweet!

Swimming, knees, and chillin' occasionally

I got out to the pool yesterday and did 750 meters in 23:30 minutes. I was thinking that was pretty sweet. I've got to look back at my past numbers but I think I'm continually improving. I swam the whole distance without more than a 5 second break at the wall a couple of times. I'm feeling much more comfortable in the water and getting the rhythm down.

A fitness friend from New Zealand suggested checking out "Total Immersion" swimming and so I ordered a book and DVD off Amazon.com. It's come in and I need to "dive in", pun intended.

Today I got in 25 km of cycling and 30 minutes of Yoga this morning. I think the yoga/stretching did some wonders for my knee and I need to keep doing that. Sometimes it's hard to think of Yoga as exercise, because it doesn't have the same intensity. I gotta get over that thinking and learn to slow down occasionally.

I appreciate all the prayers for my knee. They're working!

I'm finally overweight!

When I started this journey in September 2007 at 359 lbs, my BMI (Body Mass Index) was 41.5 which is in the "Morbidly Obese" category. Last October, my BMI dropped below 40 at 345 lbs, and I moved into the "Severely Obese" category. Last December, I dropped below a BMI of 35 (302 lbs) which moved me into the "Obese" category. At 259 lbs, I'm finally "Overweight" by the BMI scale, with a score of 29.9.

Maybe it seems funny to be excited about being overweight, but I am! BMI puts my healthy weight range from 160 lbs to 215 lbs. I'm thinking it's going to end up somewhere near the top end of that scale but I've got "Healthy Weight" in my sights.

On a training note, today I was running and something "popped" in my knee with pain following. I'm writing this with my leg propped up and ice on the knee. I'm thinking running is out for the next week or so as I give it some time to heal. Time to hang out in the pool :-)

100 lbs lost

Yesterday, after my run I checked the scales and I was at 259 lbs! 100 lbs lost since last September. I was really excited that I finally hit that mark. Today I weighed in at 258.5, pretty sweet, huh?

Lots of times I get asked what my goal weight is. My goal weight is the healthy weight that my body settles at. I have no idea what it's going to be... I'm guessing 225 will be close, but who knows? I don't think I've ever been this fit before, so I figure my body will know what weight it wants to be.

Triathlon #4

I did another sprint triathlon today. I'm getting to the point that I really enjoy getting in a sprint each week. I figure if I'm doing that, I'm going to be in great shape for an olympic distance in October. Here's the numbers, 6.7 km - 1 hr 15 minutes (REALLY slow), swim 750 m - 21 minutes (I was thrilled!), bike 23 km - 50 minutes. I was really excited about the swim because for the first time in my life I felt like I got in a rhythm in the swim. I was going fast (for me) and swam the 750 m with only short 15 second breaks every 150 meters or so. I felt REALLY strong today. I was also psyched about hitting the 100 lbs lost mark!

98 lbs lost

Well, I dropped one more pound and the countdown to 100 is on! Yesterday, I got in a 20 km cycle and Cindy and I did Tae Bo in the afternoon. Those double workout days always help with dropping the weight. The weather in Chiang Rai has been overcast and a bit chilly, which is wonderful for exercising. Quite a blessing!

I thought when I got close to 100 lbs, I'd do a big push through, but now that I'm here I'm just doing the same as always. Eat well, exercise daily, drink water. I think it's a good sign really that I'm not doing anything different, just consistency.

Cindy's parents come for a month long visit beginning this Friday. We're sure excited to see them, and it's the first time they'll see the weight loss in person. We're already planning out the exercises we can do while on vacation with them. We'll post some pics!

Morning Run

Cindy and I went for a great run (4.5 km) with about another 2 km walk. It's so nice to get and run. Today, several kids ran alongside us for a little bit of the time. I've only got a few pounds to lose until I've hit the 100 lbs lost mark. Mentally, I'm finding it a little hard to motivate for the "push through" 100. Once I'm there, I'm sure I'll look back and think, "What was that all about?"