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TOTAL BODY WORLD
Work Out - Feel Good!
Richard's Story:
Updates for July 2010
I have written before about the genesis of my fitness program. I will catch you up, if you have missed the beginning. I was diagnosed with Metabolic Syndrome in 2003. My cholesterol was as high as the machine would measure (800). My blood sugar was 356. My blood pressure was 200/100. My weight was 370 pounds. I started on medication for diabetes, high cholesterol, and high blood pressure. All in all, it was nearly a meal just taking my pills. I dieted and exercised some, but only kept off 28 pounds.
In September of 2008, I weighed 342 pounds. My wife and I joined Weight Watchers to try and lose weight. I wanted to control my blood sugar, cholesterol, blood pressure and improve my energy level. I began trying to move more. At first I was able to walk one lap around my block, this was three tenths of a mile. I was deeply saddened that I was only able to make one lap without feeling like I would die. I worked my way up to six laps (2 miles), but with the onset of winter I chose to join Anytime Fitness to use the cardio equipment indoors.
The Weight Watcher’s program challenged me to set some goals. Many of these are weight related, and the others are designed to measure success in ways other than numbers on the scale. I made a public goal. I committed to running the 5K at the 2009 Oklahoma Memorial Marathon. This decision was daunting in a couple of ways. First, I had never, ever, had any idea of entering an organized running event. The emotional aspects not withstanding, I was scared, excited, and more than a little overwhelmed.
I researched a training program, and settled for one titled: Couch Potato to 5K. This program is available for free on the internet. The program seemed to be perfect for me. It was designed to take a person who is only minimally exercising and train them to be able to run 3.1 miles continuously. I began this training program on December 28th, 2008. I weighed 290 pounds.
I wanted to train on a consistent schedule, but did not want to miss family time with my children. I chose to lose a few hours of sleep every day to accommodate all of my priorities. I woke up nearly every day at 3:30 AM to be at the gym by 3:45 AM, and to work before 6:00 AM. Most week days, I returned to the gym in the afternoon to do additional cardio work and cross train. I followed the Couch Potato to 5K program to the letter. It was not nearly as difficult as I had initially expected. This is not to say that it was easy. But, I had expected to fail. That did not happen.
On April 26th, 2009, I returned to the site of the Murrah Building for the first time since April 19th, 1995. I was pretty nervous about the race. It was exciting, exhilarating, and very intimidating at the same time. I trained hard and completed the 5K event. I weighed 245 pounds. I not only accomplished a significant goal in training for and completing the race; I returned to the Bombing Memorial; and I lost 45 pounds in the process. I believe that this illustrates the importance of setting personal goals not only during weight loss program, but throughout life as well.
The accomplishment of this goal was somewhat addictive. I began to think like a winner. I realized that I could accomplish difficult physical challenges. I chose to attempt to complete a 10K race. I picked out the Geico Race for Freedom. This race took place at Lake Hefner in Oklahoma City. I prepared for the race using a training program designed by Hal Higdon. This program is available on the internet for free. The training program was more involved than the Couch Potato to 5K program, but was not difficult to accomplish. The race was much less intimidating than the Memorial Marathon. There were several hundred runners, instead of twenty thousand. The race also started later in the morning. Initially, I considered this a great convenience. Unfortunately, I did not expect the increased heat and humidity of the later morning to take such a toll on my ability. I did not hydrate or take proper nutrition and the race was a lesson in misery, and humility. I had thought to myself that I was really making improvements in my ability. Unfortunately, on only my second outing, I got the opportunity to learn from finishing LAST among the runners. This was not the only thing that I learned from the event. I took this opportunity to dig way down and find the will to finish. I made up my mind to finish, and that is what I did.
I took the experience of the Gieco race, and went back to research. I learned as much as I could about the nutritional and hydration requirements of endurance training and competition. These concepts were not exactly consistent with the concepts used to lose large amounts of weight. I tried to mate the two concepts as much as possible to accomplish both goals.
I carried my new found knowledge forward into training for the Route 66 Quarter Marathon on August 1st, 2009. This race is 6.55 miles. It is designed to kick off the fall marathon training programs. With my new hydration and nutrition plan I completed the Route 66 Quarter-Marathon without difficulty and within my goal time. It was a great confidence booster and propelled my ambition to complete longer race challenges.
,I set my sights on running a half marathon (13.1 miles). I looked for a couple of races for the fall of 2009. I decided on the Spirit of Survival Half Marathon on October 4th, 2009, and the Route 66 half-marathon November 22nd, 2009. Once again, I used the Hal Higdon training program for the Novice Half Marathon. I followed the plan carefully and felt pretty well prepared.
I arrived in Lawton, Oklahoma for the Spirit of Survival Half Marathon excited and anxious at the same time. The weather was a little bit scary. It thunder stormed all night before the race. I started the race in a moderate drizzle at 42 degrees. I took a fleece vest, and a lightweight running jacket with me in hopes of not freezing during the race. I completed the race in just under three hours. I was really happy to have faced the challenge of the distance, but the challenge of the cold, rainy weather was more than I had prepared for.
I took my recent experience and confidence to the Route 66 Half Marathon in Tulsa, Oklahoma. I was really excited to face the challenge again. Once again, I was cold at the start line. I wore a light weight running jacket, and some fleece gloves. I felt really great through mile nine. After that I began to get really tired, and eventually had to slow down to finish. I finished right at three hours. I was really disappointed in my finishing time. I had once again let my hydration get the best of me. My mistake, as it turned out was wearing the jacket and gloves for comfort, and did not realize how much they would contribute to my dehydration. I was very confident that I could learn from these mistakes and continue towards the goal of a full marathon.
I took a month off from long distances, just running four or five miles a day. I returned to the Hal Higdon training programs and chose the Novice Marathon program. The program is eighteen weeks long. I started the program on December 20th, 2009. The program starts you out running three to six miles at a time, and progresses up to a long run of 20 miles. I planned these runs carefully and thoroughly. I had planned hydration and nutrition stops on the long runs, and tried to maintain my goal pace for these runs. I was successful and even had fun on most days.
On April 25th, 2010, I accomplished the most difficult physical challenge that I have ever attempted. l completed the Oklahoma City Memorial Marathon. I had several goals for the race. Primarily, I just wanted to finish. I had hoped to complete the race in about 5:15 - 5:30. I followed the nutrition and hydration guidelines, and felt prepared. I took water, Gatorade, pretzels and bananas every time they were offered. I lost more salt than I had planned for on the first half. I finished the first half of the race in 2:05. This was faster than my goal pace, and 55 minutes faster than my previous half marathons. I felt good, and was really excited about the possibility of a good finish.
Unfortunately, I did not do nearly as well on the second half. The loss of salt caught up with me about mile 21. I had strong left calf cramps for about four miles. I would run until it locked up, then I would walk until it stopped cramping, and run again. This cycle really slowed me down. I took in as much Gatorade as possible. At about mile 25 it finally subsided. I was able to run strong through the finish. I finished in 5:56.
This was a great victory for me. I had completed the distance. I had overcome the physical, and psychological barriers that challenge everyone who attempts the marathon. I felt empowered, encouraged, and very proud of my accomplishment. I was also very thankful. I certainly could not have taken on the challenge without the love, support, understanding, and accountability that I received from my family. They were my true inspiration during the marathon.
In the time since the marathon, I have concentrated on improving my speed and losing the remaining weight to make it to goal weight with Weight Watcher‘s. I have grown to love interval training. Interval training is based on running your normal pace for a period of time, then increasing your speed for a short time or distance, and repeating. I have worked my way up in this manner to the point where I have increased my overall pace by one mile per hour over long distances. My sort term speed has increased a lot. I have taken this theory and implemented it into my training plans and, it really works. I have lost six pounds as of this writing. I weigh 206, and hope to make it to 192 by July 31st, 2010.
I am preparing for several races during the next year. I am running the Summer 8, an 8K race at Lake Hefner on June 26th. I will run the Route 66 Quarter Marathon followed immediately with a 5K on August 7th. This event is notably called “the double” You finish the 6.55 mile race immediately followed by the 5K race to make a total of 9.65 miles. I will run the Route 66 Marathon on November 21st, 2009. This training program will start July 25th, 2010. Both of the Route 66 events are held in Tulsa, Oklahoma, and feature some spectacular scenery and architecture. I will run the Oklahoma City Memorial Marathon again on May 1st, 2011. The training program will start December 26th, 2010. I am interested in additional shorter races during the journey towards these longer races. I research potential races weekly on several internet search engines.
I have been asked to speak at several recent Weight Watcher’s events including their first ever Success Stories Live event held on May 19th, 2010. I was asked to appear on a Weight Watcher’s segment on a live TV news show on June 7th, 2010. I was asked to speak at the Weight Watcher’s first ever “Men’s Night” programs on June 15th, and 19th, 2010. I have to say that these appearances are a little outside of my comfort zone. I am very interested in helping others to realize their potential, and accept the challenge of losing weight and striving for fitness. I am just not really all that comfortable with calling attention to myself. I am in the application and hiring process to become a Weight Watcher’s classroom leader. I think that I can share my experience and Weight Watcher’s phenomenally successful program to help others achieve their dreams, goals, and find the freedom that health and fitness truly provide.
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