Whole grain no-cook pasta...

Yeah, it doesn't exist.  No running post tonight, since my legs need to recover, so I'll entertain you with a story about cooking.

I've been trying to eat better, not by cutting out everything that is yummy, but by replacing some not-so-great-for-you items with slightly-better-for-you items.  For example:  replacing regular pasta with whole grain pasta.

On Sunday, I decided to make a lighter version of baked rigatoni. Ground turkey instead of beef, skim milk mozzarella cheese instead of full fat, and whole grain pasta instead of white starchy pasta.  When reading the recipe, I saw "2.5 cups uncooked pasta."  I thought that was weird because I thought you always cooked pasta before going into a baked dish (with the exception of the no-bake lasagna).  But who's to second-guess the recipe?  So I dumped in the bag of pasta, the tomato sauce, and the cheese, mixed it all together, and put it in the oven.  It came out nice and bubbly.  I took a bite and my fears were confirmed.  The pasta was still very....um... crunchy.  Bummer.

Reviewing the recipe, I realized that the 2.5 cups of uncooked pasta yields 4 cups of cooked pasta.  It said so in plain english.  I guess this is what happens when I get distracted by Leo having a heart attack in the 7th season of West Wing.  I had used all of the tomato sauce, all of the turkey, and all of the cheese, so there were no mulligans.  I decided to add a bunch of milk and put it back in the oven, hoping the pasta would cook a bit more.

The pasta came out a perfect al dente.  Glad to see my food science degree is worth something.  It's science.  Boom.

I've also put my larger dinner plates away, out of reach above the fridge.  This will force me to use smaller plates, which is scientifically proven to psych people into thinking they're full on a smaller portion.  Science, 2; food 0.  Boom.

30 miles in 30 days

Actually, I didn't start running until January 3, and there was that week when I was in Minneapolis and didn't get to run at all. So, 31.5 miles in 3 weeks is pretty good.  I figured I'd take stock of where I am with this whole thing.  Since deciding to do this "exercise and eat better" thing, I've cut McDonald's down from twice a week to twice this month.  Panchero's (think massive Chipotle burrito) is down from once a week to once or twice this month.  I've increased my fruit and vegetable intake significantly.  I've cut out regular Coke.  Still drinking some Dr. Pepper Ten though.  Started drinking a lot more green tea.  I've incorporated multigrain and whole wheat grains.

I haven't lost a lot of weight.  Maybe 5 pounds.  But I feel better, my blood pressure is coming down and my pants are fitting a little better.  The next goal is to incorporate weights a bit more consistently.  More muscle means a more solid running frame and better metabolism.  

All in all, not a bad start.  The weather should start warming up a little bit and the days will start getting longer soon, so I think things are looking up.

Meals today:

Lunch: Turkey sandwich on wheat

Salad with fruit

Dinner:  Two slices of left over pizza

Small bowl of steel cut oatmeal

High Trestle Trail

I'd consider today the first time I've actually gone out to explore my new state.  There's an old train route than ran between Woodward and Madrid that was used to move coal and later grain.  The railroad went under in 2004, and so the government did the whole "rail to trail" thing, converting the old train trestle into a pedestrian bridge with some neat structural components.

All I knew about the trail was that it went from Woodward to Madrid, and so I figured I had to park in either of those locations.  I pulled up google maps and it looked like the bridge was closer to Woodward, so that's where I went.  It was a nice 30 minute drive through the Iowa countryside and Woodward is exactly what I thought it would be -- a nice, quaint, quiet little town.

I started on the 2.6 miles towards the bridge.  About a mile from the bridge, I ran into Bob, a trail volunteer.  He was a nice old guy and he was pretty excited to tell me about the bridge and all the history of the area.  He walked with me all the way to the bridge.  After a while, I politely let myself out and headed back to the car.  Walking 2.6 miles takes a little bit of time and the sun was headed down.  It was hovering right around the freezing point, and my face could tell.  My heated leather seats were nice.  Anyway, no jogging today, but the 6 miles walk did the job.

"Back" at it

I really can't stand going for more than a couple days without running.  If I'm going to do this thing, I'm going to do it.  I slept in pretty late, got up, had some cereal, then headed out for the pavement.  Believe it or not, my back didn't hurt at all.  The first half of the run was great.  About 1.5 miles out, my stomach started feeling a bit queasy.  I didn't want the cereal to make an reappearance, so I took it easy on the way back.

After that, I had a chicken strip salad from Chick-Fil-A, ran some errands, then enjoyed some brownie batter frozen yogurt from OrangeLeaf.  Now I'm chillin' out, watching some West Wing.

Warning shot

Today we had our annual wellness screening at work.  I knew it wasn't going to be pretty, and I was kinda right.  Here's my report card (I'm not going to give exact numbers, just risk levels):

Total Cholesterol: Low risk
HDL Cholesterol: High risk (HDL is too low)
LDL Cholesterol:  Moderate risk
Cardiac risk ratio (Total/HDL):  Moderate risk
Triglycerides:  Low risk
Glucose:  Low risk
Blood pressure:  Way high
Body Fat:  Moderate risk
BMI:  Moderate risk

Some of this doesn't come as a surprise.  My parents both have hypertension, so I'm genetically predisposed.  With work stress at "woah" levels and a diet of garbage with little exercise, I guess I had it coming.  The nurse said if the blood pressure didn't come down soon, I needed to see a doctor.  I don't want to be a 28 year old on blood pressure medication.  Time to hit the trails a little harder.

I feel like a 70 year old

Yesterday morning I was standing in the shower and all of a sudden my back just seized up.  I wasn't even twisting to reach for the shampoo.  I was just standing there letting the warm water run over me, thinking about how much I didn't want to get out and go to work.  Ouch.  I could barely move.

The rest of the day was spent being doped up on Advil.  I left work early because I was so uncomfortable.  I couldn't really move my back at all: bend over, turn, pick things up, etc.  Very awkward.  The evening was spent on the couch watching West Wing DVDs while laying on a heatpad.

Fast forward to today.  A bit more Advil and some menthol heat patches on my back.  I was so busy at work today I hardly had time to think about the pain.  The good news is that the pain is dissipating.  I was really worried that I had pinched a nerve or something.  But it seems that it's muscle related. I have a bit more flexibility today, so I'm guessing in another day or two, I'll be back to normal.
I've obviously not been running since this happened, but I'm hopeful for getting some runs in this weekend.

Feelin' great

Tonight was a great run.  I'm still trying to figure out how I can run during the week though.  I get home so late that it doesn't really fit in.  But I got to leave the lab around 8:15 tonight (early), so I came straight home and dressed out.  My pace felt so much faster.  Nike+ doesn't seem to think I was much faster, but I could just tell it was faster.  My stride was longer; it felt smoother...more like gliding and less like the little shuffle I usually do.  Towards the end, I could tell my leg muscles were a little fatigued though as my foot was clopping down on the pavement.  It was hard to keep a smooth foot transition.
Anyway, feeling good, and it's good I got to run on a Wednesday night.  I don't like going the whole week without getting a jog in.

Food today:

Lunch: Salad and a cup of chili
Dinner: Lean Cuisine, half a grapefruit, and a rice cake with peanut butter and nutella.

I got these neat slap bracelet-like wraps that flash. Since its dark when I run during the week, I figure it would be best to be as visible as possible.

This weekend was a bust

Last week I was in Minneapolis for work.  I didn't get any exercise and I didn't eat as well as I should have.  In fact, we had drinks every night before dinner and Cowboy Jack's Saloon was the only restaurant near the hotel, so yeah...

Well, yesterday, I had a decent run.  I still didn't break any speed records, but I ran another 5k distance.  It was also the coldest it's been at 18 degrees, but with the right layers it wasn't so bad.  Then things went south.  I had to go into work, for what was only supposed to be a couple hours.  It ends up that I didn't walk out of the lab til 11pm.  By that point, the only place open for dinner was McDonald's.  I was madder than I've been in a long time due to the work thing (the fact that I had to go in plus some crap that happened while I was there), so I took it out on the double cheeseburger and fries.  I need to learn to separate food from emotions.

Today, I woke up still pretty frustrated about work, so I wanted go for a run.  I took care of some errands first, then got dressed to run.  It was very foggy and drizzly, but I've decided to not let weather affect the run.  However, my legs just weren't in it for this run.  I got about 1.2 miles out at a slow jog, and they just seized up.  I had to walk home.  That was kinda frustrating in itself because I was really wanting to run out my frustration from work.

I'm going to let tomorrow be a rest day, then try to get back at it on Tuesday.

First 5K!

Today I ran my first 5k distance.  It didn’t break any land speed records, but I’m pretty happy with the fact that I went that far with very little walking.  Again, it was a slow pace, but I’m still new to this thing.  It’s a beautiful day: about 45 degrees but a strong wind out of the SE. I’ve also started adding some weights in when I get finished with the run.

Stats for today:

5K: 38:29
Longest run: 41:01
Farthest Run: 3.31 mi.
I’ve lost between 2-5 lbs.  Down to about 190.

Tonight's run

Night off

So, after running for three consecutive days, today is a recovery day.  I had a good run last night where I ran for the first 15 minutes solid, but my legs started feeling the impact of the cumulative miles.
And I splurged a little bit on dinner tonight too.  I was really craving a burrito from Panchero's and since this isn't a "starve myself of every good thing in the world" diet/routine, I decided to go for it.  Tomorrow, I'll get back to jogging (although it's a high of 24 tomorrow), and all will be well.

Meals today:

Lunch -- Salad with grilled chicken strips, lots of fruit and veggies.  Water.
Dinner -- Panchero's chicken burrito and a Fat Tire beer.

I don’t particularly like drinking water. It’s just so boring. But I’ve started adding some frozen fruit. It keeps the water cold and adds some flavor. And at the bottom of the glass, there’s a little snack.

Best run yet...again

I really didn’t want to run today.  I got home around 8:30 tonight and really could have just settled nicely onto the couch to watch the BSC [sic] championship, but i went ahead and suited up.  It’s 39, which is actually the warmest I’ve run in so far, but there’s no sun and the sky is clear, so I knew it would feel cool.  I put on my underarmor (which is like stuffing a sausage into its casing), and layered on the wicking shirts.  A hat plus a mask makes me look like a mugger, but I figure a flashing headlamp would kind of give me away.  That’s what I was going to tell the cops, anyway.
I’ve decided that I like an out-and-back route best.  I run out 15 minutes, and then turn around.  The shortest route is the way I just ran.  The route I’ve chosen starts out with a very gradual incline (just barely not flat), then about a mile out, it has a nice downhill.  Then at my usual 15 minute mark, there’s a slight uphill again.  That’s where I turn around, and take it a little easy right back up the hill, then enjoy a nice gradual decline all the way home.  Tonight I jogged non-stop for the first 15 minutes which took me about 1.34 miles out — my best mile so far.  But when I hit the 15 minute mark, my legs started hurting.  My cardiovascular system was feeling fine — I was breathing well and felt like I could run 100 miles — but my calves starting seizing up.  No shin splints, so that’s good, but I think I’m going to let tomorrow be a rest day since I’ve run 3 days in a row now.

Food today:

Lunch — 6” Subway Turkey Melt on honey oat, lettuce, tomato, green pepper, onion, cucumber, honey mustard, provolone cheese. Baked nacho cheese doritos.  Lite lemonade.
Snack — PB&J on 10 grain whole wheat.
Dinner — Lean Cuisine Asian shrimp something.

This is what a jog in Iowa looks like

Best run yet.  2.55 miles in about 26 minutes.  Nike+ tells me 31 min but I had some issues with the app when first starting out.  That’s 10’11/mi, although Nike+ says it was closer to 12’11/mi.  Since the app is my “official time keeper,” I guess I get jipped.  It was 37 degrees again today.  I’m getting used to the cold.  The gloves are coming off sooner and the hat came off today for the first time.
Started out with a bowl of Trader Joe’s Strawberry Oh’s and a piece of peanut butter 9 grain wheat toast for “breakfast,” let it settle, then ran.  Much better than yesterday.  No barfing on the side of the road.
Ran the furthest distance, the fastest, and there was much more jogging and much less walking.

PROGRESS!

This is weird...

I actually want to go running again.  This would be the second time today.  I think I should probably take it easy.  But I’m actually really excited about shedding a few pounds and getting healthy.

It was 37 outside, which felt hot.  Today was my worst run.  I decided I would get up and run first thing this “morning,” which, you know on a Saturday, means noon.  I had a few spoonfuls of a smoothie that ended up tasting like oatmeal (I have a bit more work to do on the recipe) and then I went jogging.  I ended up feeling pretty sick and barfed those spoonfuls back up on the side of the road.  My pace was pretty poor too.  I figure I was bound to have a bad run at some point, but at least my feet are holding up.

Meals today:

Chickfila Chicken strip salad with fat-free honey mustard dressing, diet dr. pepper.
Frozen yogurt with strawberries (and some brownie toppings)
Peanut butter and jelly on 9 grain whole wheat
Smoothie with strawberries, blueberries, yogurt, and rolled oats

2 out of 3

I didn’t run last night because it was Thursday, and I went running on Wednesday, plus I had quite a bit of work to do to get the Quality Manual written for today.  I should have run though, because it was the warmest day this week and because I was at the lab til 11 tonight FINISHING the Quality Manual.  OK, well tomorrow is another day.

Meals today:

Lunch - 12” subway turkey on wheat, same stuff as the last two days.
Dinner - Trader Joe’s Chicken Verde burrito and Fat Tire beer.  Not in the diet plan, but hey, it’s Friday night.  Gotta live some.

Can't run everyday...yet

Today is an off-day.  For one reason, I ran yesterday, and until I get good at it, I figure I should take it slow.  I started getting some hot spots on my feet yesterday and I don’t want them to develop into blisters.  For a second reason, I still have way too much work to do tonight.  I have to finish writing our new Quality Manual and finish our application for ISO accreditation (again), so that’s what I’ll be doing for the rest of the night, perhaps with some West Wing playing in the back ground.  Tomorrow is Friday and I’ll enjoy a good run then.

Meals today:

Lunch - 6” Subway turkey on wheat with lettuce, tomato, green pepper, cucumber, and honey mustard, baked lays, and light lemonade. (I know, same thing as yesterday).
Dinner - Lean Cuisine some sort of chicken, pasta, vegetables.

It does not matter how slow you go so long as you do not stop. - Confucius

No, I didn't rob a house

It was 24 degrees when I went running Monday night.  That wasn’t a lot of fun.  It was my first time running in months, and it was my first time running in that kind of temperature ever.  It burned my lungs and throat. So Tuesday night, I went and bought a couple different masks to wear. And when I ran tonight, it was much better.  Tonight I did 2.4 miles in 31:23 for a pace of 13’02/mi at 37 degrees.  Not great, but it’s a baseline.
Meals today:
Lunch - 6” Subway turkey on wheat, lettuce, tomato, cucumber, green pepper and honey mustard
Snack - PB&J on 10 grain whole wheat
Dinner - Lean Cuisine Chicken and ravioli

Wisdom, Justice, and Moderation

I've decided that I'm not going to give up everything I love for this diet/exercise regime.  What I am going to do is enjoy them less often and in moderation.  For example:  If you know me, you know I love Chick-Fil-A.  It's just so damn good.  But that doesn't mean I have to eat it every day.  The geography here does a good job preventing that anyway.  But when I do go, rather than getting a regular chicken sandwich meal with large fries and a coke, I can go for the chargrilled sandwich, smaller fry (because those fries are damn good too), and a diet Dr. Pepper or water.  But if I'm really craving fried, I could get the chicken strip salad with fat free honey mustard dressing.

When I feel like a treat, I'm going to have one.  Sometimes it will be good for me, sometimes it won't.  That's the only way this whole thing is going to work.  There's an OrangeLeaf (self-serve frozen yogurt) right down the street from me, and while it's worse than eating no treat, it's better than going with full blown ice cream.

Today was my first day back out running.  It snowed this week and was really freaking balls cold.  Like 9 degrees cold and windy, so it felt like 4.  I'm getting better about this whole running thing, but I'm not that hardcore yet.

Today's run was a slow jog.  After running those 3 consecutive days, some of my leg muscles and/or tendons hurt.  I'm not sure if it's the "sore from running" sore or the "sore you're injuring yourself" sore, so I decided to give it a little rest.  Tonight the pain was still there a little but I was able to run through it.  But I took it nice and slow. 2.48 miles in 34:45.  It was my longest (time) run yet.  Go Dawgs!

First Run

Starting Out

I don’t really believe in making new year’s resolutions, but I’ve been wanting to get in better shape for a while now.  I’ve always used the excuse of “when things slow down,” but after three years and two different jobs, I’m learning that things aren’t going to slow down.  I’m tired of feeling lethargic, large, and well, tired.  Plus I’ve had enough of Rob and Philip making fun of me during our summer hikes.  Speaking of Alaska, while in Anchorage last summer, we made a trip to Skinny Raven, a running store where I got professionally fitted for running shoes.  Ends up I severely over-pronate, which is why I get really bad shin splints.  Let me say that I really hate running.  Like, I can’t think of many things I’d rather do less.  Running is towards the top of the list of “things I don’t like to do.” But the new shoes have helped so far.

I’m going to take a page from Philip’s playbook and start blogging about my runs.  Maybe it will help keep me honest.

Anyway, here’s the stats for now:

Age: 28
Height: 6’0”
Weight: 195 lbs
BMI:  26.4 (overweight)
Goal 1: 180 lbs / BMI 24.4 (borderline between normal and overweight)
Goal 2: 160 lbs / BMI 21.7 (normal)