Tom Frazier's De-Fatification

[tommie frazier]

14/94. I will hit 100 this month. running-wise, I feel "back", meaning I could run pretty much as long as I want on a given day. could use more worlouts to get faster. but that's a good start. hoping it sticks.

weight is now -7 from high point. feeling good. another month like this one and I predict I'll be -10, if not better. the workouts and longer runs are kicking in to thin me out some.

[tommie frazier]

16/106. tomorrow's another day. felt lousy today (humid) but managed decent pace.

[tommie frazier]

17/111. May final.

June: 17 runs, 80 miles. 3 workouts. might be hard. I have some travel planned, and it's a;ways hard to get out when I'm on the road. it's only a couple of days, so could be OK. Would like for the weight to come down. if I can get to july a couple pounds less, I'd be thrilled. currently at 158-159. want 155, then maybe (if the running keeps up) 150. that will be hard to get, but feel great!

[tommie frazier]

june is derailed entirely already. I got one in so far, had a bout of stomach flu. hopefully lost some weight with that.

now, navigating just to get back out there. been 2 weeks.

[General Apathy]

gogogo!!

[tommie frazier]

the de-fat is back! sadly, but I'm sure you guessed I hadn't stopped posting bc I made my goal.

wheel is still a little iffy. weight is lower than last january, but barely.

wt: 163
short term goal: under 160.
long term goal: under 150. want to use one less spot on the doctor's scale.

I want 12 runs the rest of january, and I want 50 miles. I also need to find a way to get an extra 180 minutes a week of exercise. That can be walks, riding bike, etc. (I do some light lifting already, and won't count that. I am counting aerobic exercise only, until I start running fast enough to get into anaerobic running).

format: # of runs/total miles for month, followed by details of today's effort

1/5.
5 miles on treadmill. balky foot doesn't like the snow underfoot that makes every step uneven. pace was totally fine. treadmill running for me is boring, and I have to fight to keep from breaking the boredome up by upping the pace or hills all the time.

[tommie frazier]

2/10. no other activity.

easy run on tradmill again. usually I move the pace all around, but today I just left it at the same thing after a half mile at an easier pace (warm up). even resisted the urge to work the overall pace to some target by going faster to make up for that warm-up. (yes, I do that sometimes, and no it isn't worth doing really.)

[Anitha Desai]

Originally Posted by tommie frazier

2/10. no other activity.

easy run on tradmill again. usually I move the pace all around, but today I just left it at the same thing after a half mile at an easier pace (warm up). even resisted the urge to work the overall pace to some target by going faster to make up for that warm-up. (yes, I do that sometimes, and no it isn't worth doing really.)

Good to know I'm not alone! These days, I do my warmup, reset the display and start from 0 to make sure I don't include the warmup in my pace. Otherwise, I end up obsessing about it, mentally doing the math and increasing pace to make sure I'm running at my goal pace!

[tommie frazier]

3/16, after a 6 mile run.

pace on the 6 was good, and fell back into the fun of moving the pace up and down. the good news is that I found the one treadmill at the club that goes super fast, so I can actually do some 400m repeats at a quicker pace. (for now, I am calling anything faster than 6 min/mile pace workout fast)

also doing some stretching and light lifting after the run, as well as trunk exercises to help my back. working out in the AM really helps with having time to get it all in. scale still holds steady. I need to get the extra minutes going, either with lunchtime walks or at home or bike rides. even low intensity stuff after the runs will make a big difference, I know.

[tommie frazier]

4/20. a 4 mile run, at a pace slower than all the others. wanted an easy day and here it was.

still need to get some other stuff in there, as I have failed to get anything on the exercise bike or walking. (cold out and we don't walk as a family in this weather.) hoping for some progress at the official weigh in next week, but it is a big football weekend, so I have to be realistic.