The Chairman's Fitness Challenge Blog

I tried to make the twenty-minute run at my normal pace - that was quite a stretch from the previous 8-minute maximum interval!  I only made it fifteen minutes, took a two-minute recovery, and then finished up the final 5 min.  Overall, I "travelled" about 2.6 miles on the 'mill - it's starting to feel like real running now!

This weekend, I'm going to try to get in two spin classes, then back running on Monday.  

I completed week 5, day two last night after my night class!  It was a challenge (I can't remember the last time I ran close to a mile non-stop for any reason) although I did shorten the planned 5-minute recovery time between the two 8-minute intervals since it felt like more than I needed.  The big test is next - a twenty-minute run non-stop.  Since I am trying to monitor real signs of progress, I've been checking heart rate at the end of each interval; I'm pretty much maxing out at about 85% of max at the end of an interval (and that drops quickly back to 60% or so within a minute or two).

I threw in a full-body circuit of what we used to call the "Nautilus machines" (not sure what they are called now) after the run.  I've been neglecting my weight training since starting C25K and I don't want to lose all the gains I've achieved, so a half-hour circuit can't hurt.  Once C25K is over, I'll be getting back into proper free weight training on an upper/lower body split.

It looks like the 20-minute run will take place Saturday- wish me luck!

I decided to skip the current 52-day challenge, since the combination of a new job, new classes and new support activities (driving the daughter to piano, etc.) made developing realistic goals a total crapshoot in terms of how often I would be able to work out, etc. For the first three weeks or so, I had a really hard time getting to the gym (but I pretty much maintained my weight etc.)

In my quest to find a cardio activity that wouldn't require a half-hour of round-trip driving to get to the gym, I got it into my head that running would be a great alternative! I jogged a bit way back when, running a two-mile circuit a few times a week, but this time around I decided running a 5k race would make a goal to shoot for, attainable but definitely not easy given my current weight and lack of recent running experience.

I found the couch-to-5k program (C25K - click here) and decided it would be my next challenge. Given the working out I've been doing, I decided to start with week 3, and do most of my initial running on a "random" setting on a treadmill at the gym (so much for eliminating the drive!). I'm at the end of week 4 on the program (my week 2) and so far it's going well. I added extra intervals onto the week 3 program to feel like I got a good workout, but really don't feel that need with week 4!

I haven't decided whether to jump into a forum like the MH running forum or one of the others out there - I might lurk on one or two for a while. And now, I'm obsessing about a proper pair of shoes (Stability? Comfort? Reebok, Nike or Asics?) for when I do start running outside. If all goes well, I'm about 5 weeks away from a 5k non-stop run!

Well, this challenge was a success for me. I met all my goals, including achieving a weight loss of thirteen pounds (versus a 5% challenge goal of 11 pounds!) It feels great, and now I am getting right into a new position with a new company on Monday, just as the challenge ends.

I do have a few thoughts on each goal:

Clean eating - 80/104 goal, 83/104 actual - I definitely made some changes to my diet and chose cleaner options at several meals, and this contributed greatly to achieving some of the other goals. I think that, with a little effort, I could have achieved 90 or more, but it is tough with social expectations (barbeques and dinner parties) and a family that is not really bought into the same type of clean eating that I try to accomplish. I picked up a lot of knowledge I'll take with me as the challenge ends.

Resistance training - 20 goal, 20 actual - having taken a week off due to sickness, this needed a big push at the end to complete. I am fairly happy with my progress in this area, but it's probably time for me to commit to a full program (such as the Hard-Body Plan) with a little more structure.

Cardio training - 25 goal, 26 actual - I am REALLY happy with the results here. I have seen an increase in my cardio capacity, and even a drop in blood pressure over the course of this challenge. I've noticed that a good cardio workout is pretty much an average half-pound drop for me as long as I eat reasonably in the day or two around it.

5% challenge - dropped from 221lbs to 208lbs. Very noticeable drop in stomach size as well - pretty close to three inches.

Spin classes - 20 goal, 21 actual - This has proven to be the best workout for me at my current level of fitness. I've gone from not being able to do standing climbs on the bike, to feeling like I am keeping up with the class and increasing my leg speed with every session. Having the encouragement (in all its forms) from the instructor has really let me get more from my cardio workouts than I otherwise might.

Crunches - 800 goal, 857 actual - This was a good goal to have because it encouraged me to do some ab exercises at times I might have not planned to. Looking back, I think the goal was a little low - I should have tried for 1000. I exceeded the target even with some lack of diligence during the middle part of the challenge.

I haven't posted in a few days, since I've finally had some activity on the job search front and it's crunch time with the classes I'm taking. A few quick thoughts...

1) Thanks to strepthroat, I've achieved my 5% weight loss challenge goal! My weight's been holding steady for a week or so, here's hoping that this weight loss is "real" and won't come back now that I'm eating more than arrowroot cookies and soup.

2) Timing issues (spin class schedule) is really jeopardizing my new-and-improved, bumped-up goal of 20 spin classes! I might need to find clubs elsewhere within driving distance who offer mid-day or Tues/Thurs classes to get up to 20 for the challenge.

3) I'm not sure if it's part of my pec or my anterior shoulder, but there is some weird muscle that is really developing on both sides. Never knew it was there until this challenge!

I'm down to the wire on all the exercise goals, so I need to really prioritize them to get them done. The way the numbers are, I'm in real danger of missing all of them by one or two, and getting a big "0-fer" at the end of the challenge. Can't let that happen!

I have strep throat, which has gotten in the way of my workouts for the past couple of days. On the other hand, not being able to swallow certainly has helped on the 5% weight loss challenge - I've dropped five pounds in two days and am now at my target weight, three weeks early! I'm not going to chalk that up yet; I'm sure that once I start eating and drinking real food again I'll gain back most of that mass. (Likely all water loss anyways...)

Last week, I posted about my trunk full of donuts, the metaphorical symbol of my challenge. I ended up with an estimated 15 pounds of donuts in the trunk of my car, leftovers from a soccer tourney I helped out with. I can now provide some photographic evidence of it... I had no idea they had donut boxes this big! For reference, the box took up fully half of the trunk of my car (where the photo was taken).

I'm on pace for all my goals. I've actually upped the "spin class" one - the Goodlife RPM classes are really kicking my ass, and I like it! The Question of the Day asked what celeb you'd like to resemble, and I said Matt Dunigan, ex-quarterback, Hall of Famer, and current commentator for the CBC. Matt looks great in a suit, and when he takes the jacket off the upper body pops...