KHUNKAO's

Training Blog

WEDNESDAY, NOVEMBER 21st, 2007

Has it really been 2 months since I've updated my Blog? Wow, I really need to get back on the ball. I have been slowly getting back into a running regimen. It's been a lot harder to get going this time around. I've been mixing up my distances, going for 1, 1.5, or 2 miles depending on how my body feels.

I've been starting to experience some discomfort in my knees as I run, which concerns me. I've never had any real problems with my knees since I quit training in Karate (snap kicks wreak havoc on your joints!). However, I've been forcing myself to get out there and get the roadwork in, weather permitting.

In any event, HAPPY THANKSGIVING to everyone, and a very HAPPY BIRTHDAY to "Snoochie Woochie" & I (Nov. 24th babies!)

WEDNESDAY, SEPTEMBER 26th, 2007

DAMMIT! I went and hurt myself again....

In many ways, I'm proud of myself. As noted below, I originally hurt my leg back on July 21st at the "Asian Festival DC" during the MuayThai demo with my buddy Sam Brown. The deep bruise/knot in my thigh made it too uncomfortable for me to do the type of training that I prefer, which is either cardio related exercises (running, cycling, elipti-track) or MuayThai related activities. My leg simply wouldn't support the extra load. It was challenging enough to walk without a limp.

Well, over the last week or so, the discomfort has finally abated. No, not ENTIRELY, but enough so that I would be able to start my cardio-related exercises with little to no discomfort. So I actually forced myself to put the beer away, get off the couch, and start getting back into condition. This is a real "milestone" for me, because to be perfectly honest, in the past I have "milked" an injury for all it's worth.... using it as an excuse longer that I should just so I wouldn't have to go back to the gym.

BUT I DIDN'T DO THAT THIS TIME!!!!!!!!!!!!!!

Don't get me wrong! The couch and the beer is beckoning me (LOL), but I'm adamant about not allowing myself to get too far out of shape again.

So, I went for my run yesterday evening. I waited until it was starting to turn dark so it would cool off a bit. I was going at a leasurely pace (9.5 - 10 min mile, roughly), and was just shy of the midway point of my 2 mile course, which is to run from my apartment to the King Street Metro and back, when my left calf charlie-horsed!

CRAP!

Figures that this would happen at the midway point, so I was forced to walk the entire way home on a sore leg.

WEIGHT: Who knows?

(I don't expect to start tracking my weight & diet again for a few more weeks)

MONDAY, SEPTEMBER 24th, 2007

Long time since I've updated this, huh? What can I say? Between my injury and my love of beer, I got lazy. Though my leg is not 100% yet, it's well enough to start training, so I've been getting out and running.

I ran a mile & a half on Friday evening on the indoor track. I was alternating my laps between my normal stride and running on the balls of my feet. It took 16 min's and some change. Yesterday morning, I ran 2 miles using my normal stride and finished in 17:51. Not bad considering the amount of time I've been sitting on my butt. The good news is that this time my legs are only sore from the run. I'm not feeling any additional discomfort where the injury is, either during the run or afterwards. I also squeezed in a little lifting on Friday afternoon following my run. Not much, just some seated chest presses and lat pulldowns.....

I had actually gotten to the YMCA to go swimming a few weeks back, but what can I say? I'm just not into swimming anymore. I swam 500 m (20 pool lengths) alternating between freestyle & breaststroke. When I finished, I just didn't feel like I had gotten that good a workout, and as I said, I simply wasn't "into it".

Hopefully I'll be able to start working some Boxing & MuayThai back into my training in the next week or so, but I want to focus on my roadwork for a little while.

WEIGHT: 200-ish lbs (I haven't really weighed myself lately, but when I last did I was in the 200-205 range, and I'm fairly confident that I haven't gotten above that)

THURSDAY, AUGUST 16th, 2007

I went on another 2 mile run, alternating between my normal stride and running on my toes. Thought it was a lot easier on my legs this time, my run simply did not feel good. Hard to describe, but I just wasn't "feeling it".

I keep putting off going to the YMCA to start swimming. I gotta get motivated! I weighed myself at the beginning of the week, and I was 200.0 lbs.

WEIGHT: 199.0 lbs

MONDAY, AUGUST 13th, 2007

I had made plans to go to Virginia Beach for Buck Grant's "Hybrid Academy MuayThai & MMA Smoker", only to find out that it has been cancelled. This was a rather close call, actually, because I was on my way down to the event when I decided that I should double-check my voice mail.... *WHEW* Caught that only about 3 miles from home. I'd have hated to drive 1/2-way to Virginia Beach before finding that out!

So I came home and went on my 1st run in over 3 weeks. I would run "normally" for a few blocks, then run on my toes for a few. I did this throughout my typical 2 mile run. My calves are very achy right now, but not like that time I tried this months ago, where I could barely walk for the next week afterwards!

I haven't weighed myself recently, though.

WEIGHT: ??? (probably 200 lbs)

FRIDAY, AUGUST 10th, 2007

I'm starting to get back into the gym to lift weights with my co-worker, Rob. He's been having me do free weight exercises with the bar and dumbbells. I keep meaning to get into the YMCA to swim until my leg is better, but there are too many distractions with my upcoming "Smoker" event on September 15th. Lots of work to do, only a month to get it done.....

WEIGHT: 200 lbs

FRIDAY, AUGUST 3rd, 2007

I have not trained in 2 weeks now. I am still walking with a serious limp from the exhibition the other weekend during the Asian Festival. Unfortunately, because I'm not able to go out to get in my roadwork, my weight is creeping back up. However, the leg is SLOWLY starting to feel better, and I'm hoping to at least be able to go on short jogs this next week.

-crosses fingers-

WEIGHT: 201.8 lbs

MONDAY, JULY 23rd, 2007

I'm so sore! This weekend's Asian Festival DC 2007 in Reston, VA was a butt-kicker!!! I arrived at 9:30 am and stayed to coordinate the martial arts exhibition & demonstrations through 6 pm that evening! I served as "emcee", and I fought two exhibtion bouts versus a couple of my students. My right shin is totally bruised and swollen, and my left leg is knotted up from a pretty serious kick I took. All in all, it was a really good time however!

Unfortunately, due to my leg injuries, I'm unable to do any working out for the next few days. It's challenging enough to simply walk around....

I did have my weight back down to a respectable 187 lbs over the weekend, but my inability to continue training has led to me being back up over 190 again.... oh well! A few more days of resting and stretching should get me back on track again.

WEIGHT: 193.8 lbs

WEDNESDAY, JULY 18th, 2007

Still having issues with my weight (because its hard to stay on a diet) but at least I'm still running. I finished my 2 miles in 18:04 last night. The time is starting to get back down to where it was again. Still have another 2 minutes or so to shave off, but at least I'm showing improvement.

WEIGHT: 194.6 lbs

TUESDAY, JULY 17th, 2007

I guess I'm down to weekly updates? I've been starting to get back into the training kick again. Light workouts mostly, but on a more regular basis. I'm trying to do a little something at least every other day. I ran 3 times last week, for instance.

On Sunday, I went to the gym early to spar with one of my student/fighters. He will be my demo partner throughout much of the day this coming Saturday at the Asian Festival. We sparred around for about 15-20 min's. Then I coached my MuayThai F.S.S. class. Then went to meet Uwe at the YMCA. However, he wasn't there.

On my own, I did 9x 4-min rounds... 3 boxing, 3 knees, 3 kicking. Then I went and hit the elliptical for 15 min's. On Monday, I ran 2 miles. For a little while, my time was back up in the 20 min range for 2 miles, but I'm now back down to 18:40. I'm not pushing it too hard because my calves are really sore down near where the Achilles attaches to the heel. I'm pretty sure that it's a form of tendonitis. I forget which it is. I read about it once....

I've been really pigging out the last 2 weeks, and its finally starting to catch up to me, which is why I'm starting to make myself train more regularly again. My weight was up over 196 lbs the other day!

WEIGHT: 194.4 lbs.

TUESDAY, JULY 10th, 2007

I haven't been updating the blog lately because I haven't really been training as much lately. I'm right around the weight I wanted to be, so I'm finding that I don't need to train anywhere as near as often to maintain the weight as I needed to attain the weight in the 1st place.

However, I went on a 4.26 mile run on Saturday. I ran from my apartment to the King Street Metro, then ran up King Street towards T.C. Williams High School. Running up King Street to the High School is brutal. The 1st mile of the run is a steady incline. Then its almost another full mile of dips and straightaways, but it is also an overall incline. Fortunately, the last mile is straightaways and downhills... It took me 49 minutes.

On Sunday, I finally got to meet up with Uwe again. We trained for 45 minutes doing shadowboxing, heavy bag, and pad drills.

On Monday, the heat was BRUTAL... I ran my normal 2 miles, but ran 19:22. Then I went to the YMCA and did a few weight exercises... Seated Chest Press and Lat Pull Downs.....

I had gotten down to 187 lbs on Saturday afternoon, but this morning's weight is back up because I still struggle with the late-night munchies. At least I choose healthy stuff. My late night snack choice is tomatoes.... Don't ask me where that craving started coming from lately.

WEIGHT: 190.8 lbs

TUESDAY, JULY 3rd, 2007

Happy Independance Day!!!

Yes, I realize Independance Day is tomorrow, but I won't likely update my training blog again until Friday or even next week. I really haven't been working out these last few weeks. After my MuayThai & SanDa "Smoker" on June 16th, I gave myself some time off to celebrate the success of my event and as a reward for reaching my goal weight of 185 lbs. (I had gotten down to 183 lbs!).

However, taking it easy these last few weeks means that I've put some weight back on. Not very much mind you, but still.... I've been fluctuating a little above and a little below 190 lbs. For instance, I was 189 lbs this weekend, but 192 lbs this morning. As long as I stay under 195 lbs, I think I'll be alright.

My training class on Sunday was rather confusing for everyone. I was trying to teach some of the more traditional aspects of MuayThai, including the "Lion's Walk" & "Tiger's Walk" strategies of MuayBoran, but since they tend to be awkward moves, I could tell that the class wasn't particularly getting into them. I did give them a pretty decent workout though.

I then with to the YMCA to train with Uwe, but apparantly I missed him by about 10 minutes. So I did a 9 round heavy bag workout (3 min rounds). Three rounds boxing & elbows, three rounds clinch knees, three rounds push kicks & round kicks. I actually was down to 186 lbs for a little bit, but then I bought some beer....

On a happy note, I have completed the DVD of June 16ths event!

WEIGHT: 192.0 lbs

MONDAY, JUNE 25th, 2007

Went running on Saturday. I did my 3.25 mi run that includes running up & down the George Washington Masonic Temple stairs 3x's. Pretty good time, too... 36 minutes, 3 seconds. Not my *best* time, but definitely a respectable time. However, the back of my right heel, near where the Achilles attaches, has been sore as hell!

I met with my buddy Uwe at the YMCA for a workout on Sunday afternoon, but both of us were feeling rather run down. We did a light workout. 3 rounds each of shadowboxing and heavy bag, then some mitt work. I didn't try to stick around any longer after that to train.

I'm not feeling a great deal more energetic today either, and my right ankle/heel/achilles is still sore.

WEIGHT: 189.4 lbs

THURSDAY, JUNE 21st, 2007

I haven't trained but once this whole week. I went out to Pro-Fitness Gym to meet with the gym manager, Tony Passos. While there, I shadowboxed for 10 rounds.

Beer is so yummy!

WEIGHT: 190.8 lbs

MONDAY, JUNE 18th, 2007

I know that this is supposed to be a "training blog", but I totally have to talk about Saturday's "MuayThai Smoker" at Pro-Fitness Gym in Sterling, VA.....

WOW!

There simply are not words to express how happy I am with the results! The event was a HUGE SUCCESS! We exceeded our wildest imaginations! 10 fights, standing room only! Everything started on time! We finished up on time! Everyone really seemed to enjoy themselves! Lots of positive feedback! We feel that we learned about some things that worked vs. some things that didn't, and we're going to do our best to clean things up for our next event, which we hope to hold in mid-September.

In any event, I didn't get a chance to train much this weekend, for obvious reasons. I was just too darned busy with my event. I weighed in at 184.8 lbs on Saturday morning. When I weighed in for my exhibition bout, the balance scale had me at 185 lbs. On Sunday morning, despite my staying up and drinking lots of beer with all my friends after the event, my weight was down to 183.2 lbs!!!

In any case, my weekend workout consisted of a roughly 1/2 hour boxing circuit with my buddy, Uwe at the YMCA. We did 3 rounds shadowboxing, 3 rounds on the hanging heavy bag, 3 rounds speed bag, and 3 rounds on the free-standing bag.

I was really concerned that my weight was going to shoot back up rather significantly by this morning because we went out for a late dinner at a German Restaurant in Washington, D.C. called "Old Europe". German cuisine tends to be rather heavy.... lots of beef, pork, and potatoes. And as I'm sure you can all imagine, I was drinking lots of great German biers... I really enjoyed the Schwartzbier (Black Lager)!

Imagine my (pleasant) surprise when I got on the scale this morning to see.....

WEIGHT: 183.8 lbs

FRIDAY, JUNE 15th, 2007

With all that's going on this week, what with my MuayThai "Smoker" event being this Saturday (tomorrow), I'm just not focused on my own training. I have too many other things to address. Even so, I made sure to at least get out for a short run yesterday. I decided to only run 1 mile, and see what my time was....

8:55.59

Hmmmmm.... I just don't get it. I'm *positive* that I was running at a pretty good clip! Seriously, I felt as though I was running a sub 8-min mile.... I really felt that I should have seen something around 7:45 for my time... Do I have my distances mapped out correctly?

Oh well, that's a worry for another day.

WEIGHT: 188.2 lbs

THURSDAY, JUNE 14th, 2007

I feel old. I went on my 3.25 mile run last night. The one that starts at my apartment, goes to the King Street Metro, then up & down the Masonic Temple Stairs 3 times, then back home. Time wasn't bad... 36:32.... but "Oy! My aching hip!" Something on the outside of my right hip just isn't right. And both of my ankles are sore back near the achilles tendon.

WEIGHT: 188.4 lbs

WEDNESDAY, JUNE 13th, 2007

After having achieved my weight goal, the struggle now is *maintaining* it. There are so many distractions, and one or two days of heavy eating without visiting the gym makes a huge difference to my daily weigh-ins.

I was still feeling a bit worn out from my weekends excursion in Roanoke, VA on Monday afternoon, so opted to not go train. Then my wife and I ordered Chinese carryout.... late at night. That was a dangerous combination. Tuesday morning's weight was over 194 lbs!

However, eating sensibly and getting in some exercise almost brought me back down to an acceptable weight. I ran my best 2 mile time in my neighborhood, running 16:15.38. It's hard to run a constant, steady pace on this route because I have to constantly cross streets and avoid traffic.

WEIGHT: 191.4 lbs

MONDAY, JUNE 11th, 2007

What a wild weekend.... On Thursday night, I ran my BEST 2 mile time of the year... 15:01! I felt like my chest was going to explode afterwards, but when I saw the time I ran, I felt good about it. My weight was down to 187 lbs on Friday morning before I left town to teach at the "East Meets West" seminar in Roanoke, VA.

I didn't have a scale with me over the weekend while teaching, so I'm not sure what my day-to-day weight fluctuations were while on travel, but when I got home and weighed myself on Sunday morning, my weight was 187.8 lbs. I coached my classes for the day (MuayThai F.S.S. and my private training session with Uwe), then hit the weights for a little bit. When I got home, my weight was 185.8 lbs! However, after rehydration and Chinese food, my weight is back up to 189.4 lbs this morning.

When I first began 'dieting' and exercising again, my goal was to reach 185 lbs by June 8th (in time for the seminar). I didn't quite reach my goal (I missed it by a whopping 2 pounds), but I'm pretty satisfied with my results. I have literally lost 50 lbs in just over 5 months!

THAT'S THE POWER OF MUAYTHAI, BABY!

WEIGHT: 189.4 lbs

THURSDAY, JUNE 7th, 2007

OK, I have to admit that I'm still really getting frustrated with the way my weight fluctuates. I was down to 189 lbs, but because I took a few days off of training and was going out to eat a few times, my weight shot back up to 195 lbs. I went out on a run Tuesday night... my 3.25 mi run including the Masonic Temple Stairs (running my best time of the year, 35.59!) and got my weight back down to 190 lbs. But this morning, even though I ate sensibly and went on a run yesterday, my weight is back up to 193 lbs. I'm disappointed because my goal back in January was to get down to 185 lbs by this Friday. I'm going to miss my goal. Granted, its only a few pounds, but still....

WEIGHT: 193.4 lbs

MONDAY, JUNE 4th, 2007

Wouldn't you know it? I finally get my weight under 190 lbs at the end of last week.... I weighed in at 189 lbs on both Friday & Saturday morning.... but my usual training routine was interrupted, and was being taken out to eat by family all weekend. So Sunday and Monday (this morning) I'm back up to 193 lbs. Oh well...

On Saturday, it was a pretty hot day so I decided to go to the YMCA and do some weight training. Leg Press, Leg Extensions, Seated Chest Press, and Lat Pull Downs. I don't know what it is about Lat Pull Downs, but I do one set just fine, but my 2nd set always sucks.... This has been going on awhile.

On Sunday, I went to the gym an hour before my MuayThai FSS training class to work out on my own. I did 10 rounds (2.5 min's each) on the heavy bags, then taught class. I had to skip Sunday afternoon's Boxing Circuit with Uwe at the YMCA because, as I mentioned above, my family was taking us out to dinner....

WEIGHT: 193.6 lbs

THURSDAY, MAY 31st, 2007

Realizing that I've been a lazy slug since the Memorial Day weekend, I made myself get up off my butt and go run yesterday. I'm quite proud to report that I recorded my best "official" 2 mile time of the year last night (I now use a stopwatch instead of checking the digital clock before and after leaving the apartment, which requires a little creative guesswork)!

16:31.38

Not bad! I've shaved 40 seconds off my time! Couple that with me returning to eating sensibly again, I'm back down to where my weight was before the weekend started.... actually, a little less!

WEIGHT: 190.4 lbs

WEDNESDAY, MAY 30th, 2007

I have been unable to update my training blog lately, mainly due to the fact that I have not really been training lately. I've been so preoccupied with making arrangements for my upcoming MuayThai "Smoker" event and traveling to visit with family that I simply haven't been focused on my own training. I did have my weight down to 191 lbs on Friday morning, and I'm sure I was even down under 190 lbs by Saturday morning, but was unable to weigh myself before the partying began. Lots of grilled meat, tortillas, tamales, rice, etc..... All great for weight-gain, bad for your 'diet'.

WEIGHT: 195.6 lbs

WEDNESDAY, MAY 23rd, 2007

I haven't updated my blog in awhile. Been running around like crazy these last 2 weeks. I've been doing a decent (not great) job maintaining some semblance of a diet and exercise program. I'm not training as much as I'd like, and I'm not being a strict with my diet as I wish I could be. Oh well....

But on the bright side, I've gotten my 2 mile run to consistently be around the 17:10 mark. I can live with 8 and 1/2 minute miles. I also ran the Masonic Temple stairs the other day. Took me 38:22. I guess that's satisfactory. I measured my heart rate at the top of the stairs on my last rep, and it was 180 b.p.m. Back down at the bottom of the stairs, it was around 140 b.p.m. Not sure how good that is.

Also measured my blood pressure and resting pulse rate the other evening. 127/71 and my resting pulse rate is 47 b.p.m. I know that the blood pressure is fine, but I really like seeing a low resting pulse rate, especially considering I measure it after I've been up and running around all day.

I still get together with my bud, Uwe, on Sunday's for Boxing/MuayThai training at the YMCA. I've been beginning to focus more and more on teaching him Thai Boxing rather than he and I simply doing a boxing circuit. But I think I might start to get us back into doing the circuit style training for awhile so that I can get a little more out of it.

My weight has been fluctuating right around 192-193 consistentlly, but I did get as low as 189.2 lbs the other day!

WEIGHT: 193.2 lbs

MONDAY, MAY 14th, 2007

I'm still sore.... This weekend was rough! One of my co-workers was selling a nice Colonial Bedroom Set (cherry) at a very reasonable price, so my wife and I jumped at the opportunity. Headboard, footboard, two night tables, and an entertainment center.

That entertainment center was HUGE! And HEAVY!

We had to move it down a flight of stairs out of the house, load it into my Dad's Suburban (which I had to drive down to Woodbridge, VA to borrow) then move it (and all the other furniture) up 3 flights of stairs into our apartment. We also got an additional boxspring & mattress set (queen sized) and another entertainment center for Glenda's cousin who lives near us. He lost quite a lot of his possessions in a recent flood, and since he has always been there for us when we need him, turnaround is fair play.

So after driving back down to Woodbridge again to drop the truck back off to my Dad, we went back up to the cousins for dinner, but I had to split early to go pick my friend up from the airport, and drive him..... guess where? WOODBRIDGE! Yup, three trips to Woodbridge in one day! Good thing I know the back roads or I'd have been stuck in helatious traffic!

You'd think with all the heavy lifting I'd have lost quite some weight, huh? I thought that, too! But in fact, my weight shot up! I went from 193 on Friday morning to 195 on Saturday morning, and then to 196.6 on Sunday morning! Sheesh! Good thing I keep convincing myself not to pay attention to my day-to-day weight changes!

On Sunday, I went in to the gym early to do some bagwork before my MuayThai class. Since I scheduled that class to be a sparring day, I jumped in to do some sparring with the class as well. Then I went to the YMCA and worked the heavy bag for an additional 25 min's and went on a 2 mile run (19 min's).

Then I get home and get put to work moving around the furniture within the apartment to accomodate our new purchases. Spent another hour or two doing that, but fortunately my wife sweetened the deal by buying a case of beer!

WEIGHT: 194.4 lbs

FRIDAY, MAY 11th, 2007

I decided that since my wife was going out with her co-workers to celebrate her birthday (she & I are celebrating next week) I'd go over to the kickboxing gym and get in a real workout of my own. Usually, I spend the bulk of the time coaching while there. This time, I just joined in with the regular class.

I have to admit, I used "Coaches Privilege" to skip some of the drills that I didn't want to do. There are certain drills that I'm still not able to do comfortably, and rather than try to and potentially strain something, I decided to sit out a few times.

A number of people at the gym were commenting on how much weight I've lost this year. Someone asked me how I did it. I leaned in and whispered in their ear, "Tapeworms." LOL

WEIGHT: 193.6 lbs

THURSDAY, MAY 10th, 2007

*Happy Birthday, Glenda!*

Today is my wife's 32nd birthday! If you see her, be sure to wish her a happy one!

For those of you who have been following my training (and weight loss) blog, let me tell you something:

THIS AIN'T EASY!

Though I wish otherwise, there is a reason why American's are facing an obesity crisis of almost epic proportions! Training is difficult. It's not "hard" per se, but its definitely not something I look forward to. I come home from work in the evenings, and it's truly a mental struggle to convince myself to get up off the couch, change into my running outfit, and go run a mere 2 miles. It takes less than 30 min's time! That INCLUDES the time it takes me to change into my running clothes prior to, and back out of my clothes afterwards. But man! That beer in the fridge and the remote control are beckoning and "OH", so tempting!!!

On top of that , ready-to-eat packaged foods & meals are constantly at our fingertips. Unfortunately, the items that are the most appealing to us are also the ones that are the worst for us. So even when we do win the mental battle with our inner couch potato and get out to the gym, our senses are constantly bombarded with these food items that we should view as a (very) occassional treat, not as a staple part of our day-to-day diets!

I'm sure many of you are nodding to yourself as you read this, aren't you?

There is a silver lining to this dark cloud hanging over our collective heads.... the fact remains that we can surpass these obstacles to our health (and good looks!). I am LIVING PROOF of that! I write this blog to illustrate the fact that someone, such as myself, who has a lazy streak the size of the 95/395 interchange (the infamous "Mixing Bowl") in Northern Virginia, who has an insatiable thirst for beer, AND an admitted chocoholic, has managed to overcome these obstacles to better health. I have exercised my will power and have successfully dieted & exercised this year, losing 42.5 lbs!!!

I look better, I feel better. I can wear my nice designer clothes again, packing away my "fat clothes" into the back of the closet as a reminder of what I've accomplished. I no longer snore, keeping my wife up at night! That alone makes the entire process worth it because she is now able to sleep through the entire night, and is no longer threatening to choke me to death if I keep her awake again!

I am now able to run 2 miles comfortably practically every day without discomfort. Though I still experience soreness in my ankles, hamstrings, and hips, it is no longer the type of chronic pain that affects me throughout the entire day. Speaking of my 2 mile run, I ran my fastest 2 mile circuit of the year on Tuesday evening... 16 min's! However, I followed it up with an 18 minute circuit last night as my energy level wasn't quite up there last night.

The bottom line is this: IF THERE'S A WILL, THERE'S A WAY!

WEIGHT: 194.2 lbs

MONDAY, MAY 7th, 2007

I spent this last weekend in the Pocono's at the Cigar International Trade Show. It was kind of like a mini-version of Cigar Aficianado's "Big Smoke" event. Lots of cigars, lots of alcohol, lots of food. Seems every time that I get my diet and exercise back on track, something comes along to derail the process. May is such a bad month for me anyway... Full of family birthdays. My wife, her mom, my sister, my brother, my Mom's significant other, and of course, we can't forget about Mother's Day and Cinco de Mayo!

On the bright side, even though I'm not running as often as I'd like, my time is starting to go down. I'm beginning to average 9 min miles on my 2 mile run, finishing up between 17-18 min's.

WEIGHT: 199.8 lbs

THURSDAY, MAY 3rd, 2007

Finally started back on my roadwork last night. Ran 2 miles in 20 min's. All the time off has caused me to lose a little time on my run. Hopefully I'll be back to form sometime this next week. My right hamstring was feeling really tight, though, which was slowing me down some.

WEIGHT: 197.6 lbs

WEDNESDAY, MAY 2nd, 2007

I have to be honest. I have only trained 1 day in the last week & 1/2. After my in-laws left, I came down with a cold that really affected my breathing, so cardio was out. Cardio is the bulk of my training regimen, so I've just been sitting home and coughing a lot. I did go to the gym on Sunday and do a light Boxing workout with my buddy, Uwe. I got in about 20 min's of work while making him work out for a good 40 min's or so.

WEIGHT: 199.6 lbs

WEDNESDAY, APRIL 25th, 2007

Wow, I didn't realize how long it had been since I updated my training blog. I've done very little this last week. My calves have been very sore due to finally learning how to run properly, plus my in-laws were visiting from New York. We spent the entire weekend going from cookout to cookout, drinking beer and eating grilled meats. We also went to one of our favorite Thai restaurants on Sunday afternoon....

I went from my weight being down to 198 lbs, back up to 203 lbs. Now I'm back down to 200 lbs again. I haven't been working out because I picked up a little bug and have been feeling under the weather. Hopefully I'll be able to get in some training tonight.

WEIGHT: 200.2. lbs

THURSDAY, APRIL 19th, 2007

Just goes to show you what I've been having to remind myself of throughout this process of getting back into shape:

"DON'T PAY ATTENTION TO YOUR DAY-TO-DAY WEIGHT!"

Yesterday, I simply wasn't "feeling it", you know? I really felt like going to the gym simply for the psychological impact. Basically, I'd have felt guilty if I didn't go do something. It was weird, my overall energy level felt fine, but I just wasn't feeling like working out. My legs feel stiff and sore, so I just wasn't feeling like going to work through it.

I finally got up the gumption to go and lift some weights. I hit 3 stations: Leg Press, Leg Extension, and Lat Pull Downs. Hit the 1st two pretty hard (a good thing!) but lately I haven't been feeling it on the Lat Pull Downs. My first set usually feels good, but for some reason my energy level just seems to bottom out in my next set and I wind up only doing two sets.

Maybe I should talk to someone about that....?

WEIGHT: 198.6 lbs

WEDNESDAY, APRIL 18th, 2007

Again I have to remind myself not to let my day-to-day weight frustrate me. I've been running & dieting. I've been careful with what I'm doing and you'd figure the weight would come off. Its just not the case. I'm hovering between 199-200 despite everything.

On the bright side, I ran 2 miles in 18 min's last night. A personal best this year!

WEIGHT: 199.4 lbs

MONDAY, APRIL 16th, 2007

Since I knew I was going to go hang out with a friend on Sunday afternoon, I made sure to do my heavy workout on Saturday. I ran my 3.25 miles (including going up & down the Masonic Temple steps 3x's) and then went to the YMCA to lift. I started off really well on the leg press. Bench press is still a struggle for me, but the Lat Pull downs is usually one of my better exercises. My first set was fine, but I totally lost my composure on my 2nd set and realized that my energy level was taking a nose-dive. I went and stretched out and called it an evening.

On Sunday, I managed to get in about 25 minutes of bag work prior to (and during warmups) coaching MuayThai. From there I went to the movies to watch "300".... a celebration of manliness!

I had gotten my weight down to 199.2 lbs on Sunday morning, but the afternoon out to the movies with my friend included stopping at a brew pub for drinks and a meal....

WEIGHT: 199.8 lbs

FRIDAY, APRIL 13th, 2007

Happy Friday the 13th!!! Bwahahahahahaha!

I took Wednesday evening off from the gym because I just felt like being lazy, but I made up for it by running 3.25 miles last night, including 3 trips up & down the Geoge Washington Masonic Temple stairs.... (140 stairs in all)

WEIGHT: 200.4 lbs

WEDNESDAY, APRIL 11th, 2007

I seem to be slowly starting to drop weight again. Rather than merely fluctuating around the same weight range, I've been slowly dropping the pounds again. No real alterations to my workout or diet. Just keeping at it. I've been beginning to use the elliptitrack a little more because of the cold weather, but I did manage to get out for a run yesterday. I ran 2 miles, but forgot to track the time.

WEIGHT: 202.8 lbs

FRIDAY, APRIL 6th, 2007

I've been trying to find some ways to make little adjustments to my runs and workouts. Just little minor tweaks. For instance, on Wednesday I only ran a mile. I felt the pace was faster than what it was though. I felt like I was running about a 9 minute mile, but I actually ran about a 10 & 1/2 minute mile. (Darn it!)

Last night, rather than just run to King Street and back, I ran to the Masonic Temple in Old Town Alexandria, and ran up & down the stairs 3x's. I was not able to run all the way to the top because the Temple itself was closed for filming through Easter. I don't know what is being filmed, but I suspect this might be part of "National Treasure 2" with Nicholas Cage. He has been in town filming that, I understand, and the film crews have been camped out in the parking lot across the street from my job near the Convention Center in D.C.

WEIGHT: 204.6 lbs

TUESDAY, APRIL 3rd, 2007

I'm maintaing my training regimen and continuing to watch what I eat. I still need to decide on how to alter what I'm doing to break beyond my current weight of 206 lbs.

I worked my Sunday's MuayThai F.S.S. class through a circuit drill. They really seemed to enjoy themselves! I was one of the stations. Their first time through the circuit, they did pad work with me. The 2nd time, they had to do clinchwork with me. It was a lot of fun! Then I went to the "Y" for my boxing workout with Uwe and some weight lifting.

I ran yesterday. Still at 20 min's for 2 miles.

WEIGHT: 206.4 lbs

FRIDAY, MARCH 30th, 2007

I have been *really* pigging out this week. As best as I can tell, I'm averaging 2500 calories a day this entire week (compared to my typical 1400-1600 range I've been maintaining most of this year). I've also not been working out quite as much. I've still been getting out for my runs, but my legs have really been feeling "rubbery" this whole week. One thing I've been trying to make sure of is even though I'm really packing in the calories this week, a very large percentage of it is protein. For instance, I went to Morton's on Sunday, been chowing down on lots of chicken breast, salmon, and ground beef.

Despite the additional calories and the extra rest, I still felt like utter crap during yesterday's run. I tried increasing my distance a little, but I just wasn't feeling it and cut the run short. I just realized that the effort I was getting into my run really wasn't worth the extra time I was going to spend. I've got to get some energy back in my legs first.

WEIGHT: 207 lbs

WEDNESDAY, MARCH 28th, 2007

If I had any ideas of starting to fight again, I think its fair to say they are 'squashed'.... My chest *still* hurts me from that knee I took in my exhibition bout on March 17th. Movements that require pushing or pulling with my right arm are very uncomfortable, and depending on how strenuous the motions is, downright painful! Being a computer technician doesn't help, because when I need to move equipment, its not a very enjoyable experience right now.

On the bright side, it has not affected my running. Last night: 2 miles = 20 min's. Weather was beautiful! I think it was the warmest its been all year!

WEIGHT: 205.6 lbs

MONDAY, MARCH 26th, 2007

I'm really feeling it in my legs today.... they kinda feel rubbery. I've been sticking with my running, but haven't really gotten into the YMCA for additional cardio or weights recently. I ended up skipping my Boxing workout with Uwe at the YMCA on Sunday just because I was really feeling worn out. My 2 mile run is starting to stay consistently at the 20 minute pace.

I was down to 207 lbs on Saturday, but after going out for late dinners and beer drinking on Saturday and Sunday night, my weight is back up. Fortunately, its only back up to what I was towards the end of last week anyway.

WEIGHT: 208.2 lbs

THURSDAY, MARCH 22nd, 2007

Even though I haven't gotten back into a "full" workout yet, I've been being very good about making sure I take my run each day. I have mapped out a 2 mile course from essentially my front door to the King Street Metro and back. Takes me about 20 min's.

Been doing "ok" with my diet, but I typically wake up in the middle of the night completely parched, and need to drink at least 16 oz's....

WEIGHT: 208.2 lbs

TUESDAY, MARCH 20th, 2007

So I haven't updated this in a week. The "MuayThai Day Smoker" event I promoted just had me way too preoccupied to update my training blog, especially considering that I was training merely to maintain my current weight & conditioning level rather than improve upon them.

However, I think I may have finally gotten past that rut I've been in for a little over 2 weeks, where my weight has been fluctuating between 209-213 lbs. Even though my weight is currently 209 lbs (exactly), I was down as low as 205.8 lbs after my workout with Uwe at the YMCA the other afternoon.

This week, I get to return to focusing on my training, and I'm looking to drop down to about 200 within the next week.....

....I hope!

WEIGHT: 209.0 lbs

TUESDAY, MARCH 13th, 2007

I've said it before, and it bears repeating: "Don't let your day-to-day weight fluctuations concern you". I seem to have reached another plateau at about 209 lbs. I get my weight down to that milestone, so to speak, and then I can't get lower. My weight even increases. Such was my tale all weekend.

At the end of last week, I was down to 209 lbs (Saturday morning). I went on a mile run outdoors that day because the weather was really nice. But that evening, my wife & I went out with her friends to a restaurant for a birthday celebration. Even though I ate lightly, my weight shot back up to 213 lbs come Sunday morning. I was pretty bitter about it, so I spent all day Sunday making up for it.

I trained as much as I could with my Sunday midday MuayThai class, though realistically I think I only got in about 20 minutes of actual work. Then I went to the YMCA for my weekly boxing workout with Uwe. Unfortunately, Uwe was sick and did not participate. So I worked out on my own for 40 straight minutes. 10 minutes on each of the following stations: Double-end Ball, Heavy Bag, Speed Bag, and Free-Standing Bag.

Then, as if that wasn't enough, I went on a 4.25 mile run through my neighborhood. There is a brutal run I used to partake in many moons ago, and I decided to do a short version of it. There is a stretch on this run that is approximately a 2 mile uphill run. Its mostly all uphill. A few straightaways and dips, but there is one stretch that is almost 1 full mile of steady climbing. It took me 57 minutes to finish. Needless to say, I've been incredibly sore ever since. When I finished my run, I stepped on the scale and it read 208 lbs, but that was prior to me rehydrating.

Monday morning rolls around, and I'm back at 210 lbs again. At this point, I realize that I can't force it. I'm not happy about it, but I have to stop focusing on my desire to lose a little weight every single day. Its just not always going to happen.

To top it all off, I ended up pigging out all day yesterday and not training, so naturally my weight shoots right back up.

WEIGHT: 213.2 lbs

FRIDAY, MARCH 9th, 2007

IT HURTSSS... IT HURTSSSS USSSS! (gotta love Smeagol, huh?)

But I feel his pain today. In an effort to keep up with my conditioning regimen, I was forced to go to the YMCA for my run last night. I would have preferred to run outdoors as I have found I actually run at a faster pace outdoors. Also, there's just so much preparation that goes into getting yourself together to go to the "Y"....

I ran 2 miles last night. Took 23 minutes (when I run outdoors, it takes me 20-21 min's tops!). I now have a blister on my right heel which is severely aggravating me, and I'm really feeling it in my left piriformis muscles (the really deep muscles around the back of the ball socket of the hip).

I also had my blood pressure measured afterwards. 116 over 75, and my resting pulse rate is 53 bpm. Pretty good stuff!

WEIGHT: 210.4 lbs

THURSDAY, MARCH 8th, 2007

I actually managed to go running outside on Tuesday afternoon. 2 miles. But I forgot to check what time I left so that I could log my time. I had to guesstimate my pace. Felt like I was running a 10.5 minute mile. Then I went to the "Y" and hit the weights that I didn't do the other day, such as Bicep Curls, Tricep Extension, Back Extension, and Abdominal Curls.

Last night, I kept it short and simple. I did 30 minutes on the Elliptical (burned 502 calories, supposedly!) and sat in the sauna for 20 min's.

WEIGHT: 211.4 lbs

TUESDAY, MARCH 6th, 2007

Yesterday, I really wasn't feeling the kind of energy to go run, so I decided to try and get in a more complete weight routine. I did a few sets on 6 stations, increasing the weight between each set. Leg Press, Leg Extension, Leg Curl, Seated Chess Press, Lat Pull Down, and Bicep Curl. I really did great on the Leg Press. I think I did 5 or 6 sets, increasing 1 plate between each set. It felt awesome and I could have kept going, but there were people starting to line up to use the machine, so I needed to clear out.

WEIGHT: 213.4 lbs

MONDAY, MARCH 5th, 2007

What a weekend! On Wednesday & Thursday of this last week, I just got frustrated with my diet.... tired of monitoring my intake and counting calories. Screw it, I pigged out! Needless to say, my weight shot up to 221 by Thursday morning, and 224 by Friday morning. Then the guilt set it and I re-applied myself to my weight-loss & exercise program.... and the diet.

On Friday, I upped my distance for running. I started running outdoors (weather/temperature permitting) because it was nice and indoor running is just so TEDIOUS! I now run from my apartment down to the King Street Metro, which is just over a mile away (I turn back just before reaching the Metro station so that I am actually running 1 mile each way). I'm averaging 10 min miles outside.

Also, Uwe & I were joined by another Boxing/MT enthusiast, Stuart, for Sunday afternoon's workout. We've got 2 other people expressing interest in joining us, but so far their schedules aren't permitting it. We did some shadowboxing, heavybag work, and pad drills. I'd say we worked out a good 45 min's.

Since it was cold out, after the boxing workout I ran on the indoor track and got my best mile time to date... 8 min's 55 sec's!!! My heart rate was up to almost 190 though! I was really trucking at the end (I saw how much time was on the clock and was determined to beat 9 min's!). I then did some work with weights (lat pull-downs & leg extensions) and called it a day.

But I was bad afterwards and celebrated with a couple of beers.... :)

WEIGHT: 212.6 lbs

TUESDAY, FEBRUARY 27th, 2007

I haven't updated this in week. I've not really been working out much this last week because I was so exhausted! Physically and mentally. I made it to the gym on Saturday, but was unable to follow up on Sunday because of the terrible snowstorm that rolled through the DC area. However, I ran my 2nd best time of 2007, completing 1 mile in 9 min's, 45 sec's....

I went again last night and gave the elliptical trainer another try. It went really well, actually. I did a full 1/2 hour workout and am not experiencing any aches and pains today other than the expected muscle soreness.

On the one hand, I've maintained a steady 218 lbs all last week, but on the other hand I was hoping to have lost another couple of pounds...

WEIGHT: 217.8 lbs

TUESDAY, FEBRUARY 20th, 2007

I didn't get to go run last night, as was my intention. No, seriously! I really planned on getting to the YMCA and running.... Instead, I was asked to go to TLI to help train a couple of guys who are figthing on March 3rd. Spent a little under an hour holding pads and clinching with Vivek. Held pads for Dave, too.

Had a late dinner. I'm suspecting why that even though I did get some exercise and ate lightly yesterday that I still put some weight back on.

WEIGHT: 220 lbs

MONDAY, FEBRUARY 19th, 2007

What was I thinking??? It's a paid holiday, yet I volunteered to come to work...

...but I digress. I really put in a lot at the gym over the weekend. I should clarify that. I put in a lot of effort on Sunday. I joined in a little bit on Friday night with the Fighters Training Class and loafed around on Saturday, but on Sunday I really made up for it.

I put in about 6 rounds of pad-holding for fighters after Sunday's MuayThai F.S.S. class. Pad-holding might not seem like real exercise, but it actually is. Especially considering I use the heavy Perma-bilt pads, which I have affectionately named "The Pads of Justice". (I have no idea how I came up with that name).

I then went to the YMCA to meet my pal Uwe for our weekly boxing workout. We did 3 rounds each on 4 stations. Speed bag, Free standing bag, double-end ball, and heavy bag. Then I broke out the Perma-bilt pads again and ran him through some kicking drills. All in all, we spent around 35 min's training. Then it was off for my conditioning workout.

I ran 1 mile at 11:45. I simply didn't have the energy to run any faster at that point. My heart rate was 160 bpm. I then did 3 sets each of lat pull-downs and leg extensions. Sat in the sauna for about 20 min's and called it a day. I was actually down to 217.4 lbs when I got home from the YMCA, but I needed to rehydrate... :)

WEIGHT: 218.6 lbs

FRIDAY, FEBRUARY 16th, 2007

Valentines Day is a bane on dieters everywhere. I took my wife out for dinner and drinks at a fancy restaurant (like you're SUPPOSED to do), and put on 5 lbs. I weighed 229.0 lbs on Thursday morning.

So I got my bones back into the YMCA last night and ran a mile & a half. Took me 17 min's (my legs weren't feeling 'fresh'). Then I did 4 sets of lat pull downs and leg extensions. Had a good stretch and sat in the sauna for 20 minutes. Feeling much better today....

WEIGHT: 224.2 lbs

WEDNESDAY, FEBRUARY 14th, 2007

Happy Valentines Day, everyone!

My weight yesterday morning was my lowest yet! 224.2 lbs!!!! Yesterday afternoon, I forced myself get to the "Y" before its early closing at 6pm due to inclement weather. I ran a mile at 10 min's on the nose. Heart rate was 160 bpm. Did 4 sets with increasing weight between each set on lat pull downs, chest presses, and leg extensions. I was thinking about hopping in the sauna for a bit, but decided to just get home before the weather got any worse.

WEIGHT: 225.4 lbs

MONDAY, FEBRUARY 12th, 2007

I think I've hit a bit of a plateau. I keep getting my weight down to 226, but then I gain back a few and lose again. Can't seem to break that 226 barrier. I'm trying to be more careful with my diet. Paying attention to what I eat, how much I eat, and when I eat. I'm sure I'll break that barrier soon enough.

This weekend I didn't really work out real hard. My legs are still very sore from the "Boxing Conditioning Class" on Thursday morning. I coached my classes on Friday night and Sunday midday. My legs were still feeling sore, but I made myself go to the YMCA for my Sunday boxing session with Uwe and for my run.

Uwe and I boxed for 6 rounds (2 rds heavy bag, 2 rds speed bag, 2 rds free-standing bag), and then I showed him a few boxing drills and combinations, just to keep the material "fresh" in his mind.

I ran my mile. I did a better pace than I was expecting to do, considering my legs feeling shredded. 10:20. My pulse was 160 bpm. Then I went and baked in the sauna for 20 min's and called it a day.

WEIGHT: 226.4 lbs

FRIDAY, FEBRUARY 9th, 2007

So, I must admit that the last week I have been slacking off. Super Bowl weekend preparation and all.... Too much beer and sausage, but at least it was a proper "tailgate party"! However, enough is enough and it's time to get back to work. Fortunately, I didn't gain back a bunch of weight as I feared! I actually maintained a lower weight even with all the food, beer, and lack of exercise.

So, I returned to the YMCA last night to run and lift. I was expecting my mile-run time to have suffered significantly, but was amazed to see that the clock read 9 min's, 40 sec's as I finished. I shaved over a full minute off of my time!!! My heart rate was between 150-160 bpm's at finish. So not only was my time much better, but my heartrate didn't go through the roof. I did a little bit of work on the weights. I still only do a few different machines per workout, but I try to do 3-4 sets on each, and I try to increase the weight 1 full plate between each set. Last nights weight exercises included ab crunches, lat pull downs, leg extensions, and leg press. Then I baked in the sauna for 15 min's.

I found out that the YMCA offers Boxing classes. I really enjoy Kickboxing & Boxing fitness classes. They are a lot of fun, doing the exercises I like (punching & kicking) at a intense cardio pace. So anyway, I inquired about their classes. I actually got to speak with the instructor. I was told to show up at the "Y" at 6am with my wraps and gloves.

I actually rolled out of bed and got to the YMCA on time with my gear. The instructor arrives and sees that the gymnasium, where the boxing class is supposed to be held, is being used by another class. So in the meantime, he takes us up to the room with the indoor track and all the machines and cardio equipment to get warmed up. We skipped rope for 2x 3 min rds, then we stretched out. It was at this point we walked over to where the boxing class was supposed to meet (where the actual boxing equipment was) only to see another class was in there. Apparantly the instructor hadn't bothered to reserve the room or check the schedule ahead of time.

So while we wait for access to the room, he takes us back upstairs and gives us 5x 2 min rounds on the rope, then we start doing partner medicine ball drills. Finally, it's 7am and I have to go to work, so I jet out early.

I'm really disappointed in the class. On the one hand, it was a really good conditioning regimen. I worked hard. I liked a lot of the exercises were were doing. A couple of the medicine ball drills were really cool, and I'll try to steal them for my own classes. But if I'm going to drag myself out of bed at oh-dark-thirty for a boxing session, then I expect to actually BOX!

And to complicate matters, my left ankle is extremely sore now. My left leg is where I had the nagging Achilles/Scollious (sp?) injury for such a long time.

WEIGHT: 226.2 lbs

MONDAY, JANUARY 29th, 2007

MEMO TO SELF: Don't get too focused on day-to-day weight! One of the reasons I really worked out so hard on Sunday was because I was trying to make up for the fact that I had "splurged" on my "diet" on Saturday. I was doing really well, too, until my wife came home from her errands and suggested we go out to eat. We went to a restaurant in Silver Spring, MD called "Cubano's". Awesome authentic Cuban dishes, but the scale reminded me this morning that moderation in all things is key to success!

WEIGHT: 230.8 lbs

SUNDAY, JANUARY 28th, 2007

Hell, I’m tired….

My weight yesterday morning was 226 lbs.  I have lost ELEVEN lbs so far this month with a few more days to go….  So what do I do?  I splurge a little…. 

Ate a couple of *ahem*… healthy-portioned meals and even treated myself to a little beer.  (Dogfish Indian Brown Ale, AMAZING STUFF!)

I step on the scale this morning and as you can imagine, I put some of the weight back on.  229 lbs….  dammit!

Okay, so 3 lbs in the greater scheme of things is nothing!  Plus, I’m still under 230 lbs which is a GOOD thing…  But I couldn’t escape the guilty feeling all day.  So after coaching my FSS class today (boy did I make those guys WORK!) I went straight to the “Y” to get in my own workout.

I have arranged to box with my friend Uwe (OO-veh) every Sunday afternoon.  Our local YMCA doesn’t have a real boxing club like many do, but they have a lot of the boxing gear set up for their Boxing/Kickboxing Fitness classes.  We went to the side of the basketball court where they have the gear setup and went to work….

3 rds me holding the focus mitts for him

Then we each did 3 rds of the following:

Double-end ball

Heavy Bag

Speed Bag

Then we did a couple of rounds (probably close to another 3) of me reviewing defensive tactics:  Parrying & Catching punches, Slipping, Ducking, Bobbing & Weaving…..

I was really sweaty and feeling winded, but I still went and ran my mile.  Because I was already tired, I did it at a slower pace than Saturday’s run…. (which was 11:10 min mile, 180 bpm) and ran a 13:40 min mile with 150 bpm….

Then I stretched out a little and sat in the sauna for a little over 20 min’s…..

WEIGHT:  229.0 lbs

SATURDAY, JANUARY 27th, 2007

Ran 1 mile.   My *best* time so far this year!  11 min’s, 10 sec’s.  Had my heartrate up to 180 bpm….  Funny thing is that I remember being able to run a mile in * almost* half that time back in 2003 when I was still in shape.  Even after I started to have leg injuried hampering me in 2004, I was still able to run a mile consistently under 7 min’s.  I’d still like to be able to run the sub-six minute mile.  It’s a personal goal of mine that I’d one day like to achieve.  Hopefully I’ll get there before I’m 40….  LOFL!

After my run, I did 3 sets of chest press and 3 sets of seated rows, then I stretched out and called it a night.

WEIGHT:  226.2 lbs

FRIDAY, JANUARY 26th, 2007

I was caught up in a meeting last night with another local promoter, Scott Howard. Got to meet and talk shop with Sean Douglas, who owns & manages a genuine MuayThai camp in Phucket, Thailand. Even though I didn't get to train yesterday, I'm real excited about how the meeting went and I'm looking forward to continuing to work with both Scott & Sean.

WEIGHT: 228.6 lbs

THURSDAY, JANUARY 25th, 2007

Light workout last night. 20 min's on the exercise bike (5.7 miles, 159 calories burned, 90 rpm, 120 bpm). Then I did a few sets of lat pull downs, bicep curls, and tricep extensions. I wanted to do chest press, but people congregate around it and never move.

Spent 23 minutes in the sauna, too.

WEIGHT: 230.4 lbs

WEDNESDAY, JANUARY 24th, 2007

Went to the YMCA last night to get setup on their Cybex system. Its a computerized weight training system that logs your workout and keeps track of your progress. It also maintains your range of motion. So I went through the system with a technician to get setup, and did a set on each machine that I use. I skip the overhead press and butterfly machines due to the fact that it puts too much strain on my right shoulder, where I believe I have a rotator cuff injury. I only did 1 set on each machine though.

I've been real exhausted these last few days. I've just felt wiped out! I am normally awake until midnight, but these last couple of days I'm falling much earlier and feeling sluggish. Probably just my body adjusting to the fact that I'm starting to exercise again.

WEIGHT: 231.4 lbs

MONDAY, JANUARY 22nd, 2007

It was FREEZING this weekend! I had actually made the effort to go run outside, but I didn't even get a whole block away from my house before I said "Skip this!" and turned back. Instead, I waited to go to the YMCA... By the time I made it there, it was snowing!

I coached a Fighters Training & Sparring class on Friday night, and then my MuayThai F.S.S. class on Sunday. Unfortunately, coaching is only about 10% participation and about 90% supervision. Sure, sure, I *know* that I have the option to participate in the class, but then I can't observe and give advice or make the needed corrections to their technique. So when I go to coach, I am there to coach. When its time to workout, I go to the "Y".

I met up with my buddy "Uwe" (pronounced OO-vah) on Sunday afternoon at the YMCA after my MuayThai F.S.S. class. He and I have arranged to meet on Sunday afternoons to box. Basically, I'm going to show him how to Box in exchange for him holding the mitts for me. Win-win situation, I think. Also, since he is actually an employee of the YMCA, I'm looking ahead to possibly getting my own program started there sometime. I'm hoping that our workouts will start catching the eye of some of the other staff and the program director, and that he will put in a good word for me.... But I'm getting ahead of myself!

We probably did about 3 rounds each. Someone had taken the round clock out of the aerobics room, so we just had to fake it. I taught him how to throw the Jab, the Cross, and the left Hook. Then I gave him a couple of simple combinations to do on the mitts. I then got him to hold for me while I did some simple combinations in return. I made sure my combo's would be easy for him to follow, of course....

After building up a little bit of a sweat, I ran a mile on their track. It took me 12 min's, 10 sec's. Got my heart rate up to 160 bpm. My body is definately protesting, but not so much that I have to stop. I'm continuing to focus on my stretches afterwards, but my calves are still quite tight and sore. I hope I'm stretching them correctly! I finished with 20 min's in the sauna to really sweat some stuff out of me....

On Saturday morning, I weighed 231.8 lbs, and on Sunday morning I weighed 231.6 lbs, but at the end of each blog entry I'm posting my current weight.

WEIGHT: 232.4 lbs

THURSDAY, JANUARY 18th, 2007

Man, did it get cold in a hurry around here! It was in the upper 50's just a day and a half ago... Now its in the low 30's. Brrrrr!

So I finally managed to drag myself back to the gym to workout last night. Concerned about that 'discomfort' I felt in my right knee on the elipti-track, I decided against that version of cardio for now and decided to start running again (after all, I'd been running without any real discomfort). You know how you develop a sense of timing regarding the pace you run? Where you just kinda know your approximate time based on the pace you're running? I used to be really good at that, but last night I was off and it really frustrated me. I ran 1 mile as I normally do. It took approximately 12 min's, 20 sec's. But I swear I felt as if I was running at a faster clip. I was fully expecting the clock to show an 11 minute time. But it was a cheap dial clock on the wall at the YMCA, so its possible I was misreading it.

Then I continued with my shoulder workout. I did 3 sets of lat pulldowns and seated rows, increasing the weight between each set. I really wasn't "feeling it" last night. When I did these same exercises last week, I was able to do 4 sets and more repetitions. Last night was only 3 sets with lower rep's. I *think* I was using the same weights. What can I say, last night just felt "off"...

Apart from that, I made a point to stretch out really well. I don't want a repeat of what occurred last week. I'm not sure if the problem was lack of stretching, but its the only thing I can think of. I mean, sure, I did stretch last week, but not as diligently as I would normally do. I guess being on the elipti-track with its controlled range of motion gave me a false sense of security?

In any event, I've got that "mild soreness" that you feel after a good workout, not any discomfort, so I think I must have gotten the job done.

WEIGHT: 233.8 lbs (I've switched scales to my digital one at home)

TUESDAY, JANUARY 16th, 2007

Last Thursday was a good workout, or so it seemed. I managed to get on the Elipti-Track as I had arrived at the YMCA early in the evening before the masses showed up after work.

I did a 30-minute "Fat Burn" workout. I kept my heart rate between 135-140 bpm, and about 65-70 rpm. Throughout the 30 minute workout, I kept feeling discomfort in my right knee. I assumed that I had my foot in the wrong position, so I kept experimenting with different angles. Never quite found one that was wholly comfortable, but I got through the workout "ok".

I then did 4 sets of lat pull-downs and seated rows (increasing weight between each set). Unfortunately, I did not get to check my weight because the scale that I've been tracking my weight on at the YMCA was not 'trued' and I could not get an accurate reading.

The entire weekend was suffering, though. The back of my right leg, behind the knee, was swollen and sore! I had trouble straightening my leg completely all weekend. I ended up taking the weekend off to rest my sore leg. I hope that the extra few days off doesn't make it harder to get back to what I was starting to do. I'm sure my weight has gone back up because I've not exactly been being careful with my diet this weekend...

I started coaching at "Team Lloyd Irvin" this weekend, though, and I've gotta say that its great to be back. Coaching MuayThai is something that I just *love* doing!

WEIGHT: a mystery!

WEDNESDAY, JANUARY 10th, 2007

The running was a little easier last night. I ran my mile, but got my time down to 11 min's 45 sec's. I also hopped up on the treadmill for a 5 minute run, backwards. I don't want to make the same mistakes I've made in the past, so I intend to add short backwards runs throughout the week to not overstress my hamstrings, calves, and achilles... especially since those have been my problem areas.

I need to look into expanding upon my stretching routine. I do a hamstring stretch, a calf stretch, and IT band stretch, and a hip stretch. I want to find a few other really good stretches to keep limber.

WEIGHT: 235 lbs

MONDAY, JANUARY 8th, 2007

I haven't quite gotten into the full swing of regular workouts. I've only worked out twice since Tuesday.

I went on a run Saturday afternoon (what a gorgeous day! 75 degrees in the DC Metro area in January!!!) through my neighborhood for a little over a mile. On Sunday, I went back to the YMCA and rode the exercise bike. According to the L.E.D. readout, I cycled for 2.7 miles, burned about 40-something calories (43, I think), and had my heart rate up to 130 b.p.m. The "level" I acheived on the cycles 'fitness test' was 29, whatever that's supposed to mean.

After cycling, I went to the aerobics room where they have some boxing equipment that they use for their Cardio-Kickboxing classes. I did 4x 2-minute rounds of Boxing only with a 30-second break between rounds. That 1st round was easy, but the next 3 started to hurt a little.

Good news is that my conditioning is better than I thought. Bad news is that I'm still really out of shape.

WEIGHT: 236

WEDNESDAY, JANUARY 3rd, 2007

Last night was painful. My "New Years Resolution" for 2007 was to finally get back in shape. The last 2 years have not been kind. I've gained back most of the weight that I lost in 2003. Injuries suck, but leg injuries are the WORST! If only my injuries had been confined to my hands or my shoulders, but I've also been dealing with a nagging lower left leg injury that affected my ability to do any of the training that I'm accustomed to... running, cycling, elipti-track, kicking... I couldn't do any of them.

So I finally renewed my membership at the local YMCA and hit their indoor track last night. I've learned the hard way that I can no longer just jump right back into hardcore training, so I ran 1 mile at a steady pace (13 minutes), then ran a few laps backwards and stretched (preventive maintenance!!!!!). Overall, I felt pretty good. My left calf (where I had my previous injury) is a little sore and tight, but bearable. I will keep stretching and massaging. Thai Boxing Liniment is a godsend!

WEIGHT: 237.5 lbs

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