Category: PT

Exercise, physical fitness, stuff that makes you sweat

Dedication and Starting Over: Don’t Overthink it

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People say that it is hard to start a new lifestyle. I used to believe that it’s even harder to restart when you had a good run but had to stop for some reason. While I never stopped eating well and paying attention to my diet, I did have to stop exercising for two months as I recovered from my surgery and that led me to some serious anxiety over my ability to get fit again.

My silly grin after a great bike ride.

Going into the surgery, my biggest fear wasn’t the pain, the discomfort, or even the recovery. I wasn’t even afraid of dying. I was most afraid of the hard work it would take to get back into shape, to get back to being able to pass the ACFT.

I realized too late that our thoughts are very impactful on the outcomes of our efforts. I made it out to be so hard and difficult, and that progress would be slow and cumbersome. And, to no surprise, it was. But the more I thought about it, the more I came to realize that it was only being slow and cumbersome because I had predisposed my mind to believing it was so. I seemed to forget that I didn’t get into top physical form in mere weeks; it took months of hard work, day after day.

I wish I could say I realized this sooner than I did, but honestly, it’s something that came to me today. I was looking back on my progress (I write down and track my physical fitness results) and realized that I’m making progress at the same rate I did the first time I decided to get fit again. I’m not making slower progress; I am making progress.

After my run on Monday. It wasn’t fast, but it was faster than similar runs before it.

I also made another realization: even if that progress was, in fact, slower, it’s better than no progress. Every bit of progress is movement in the right direction and preferable to no progress. Seeing the lines in the graphs trending upward was a good wake up call for me to stop being negative and start embracing the progress and how awesome that is.

Right now, my goal is to lift weights, do my crunches, pull-ups, and run three times a week. On the “off” days, my plan is to ride my mountain bike for about 45 minutes to an hour (at an easy pace that keeps my heart in the 140-145 bpm range). The reality is that I’ve been lifting about twice a week and riding my bike once or twice. I need to fix that with re-dedicating myself to my fitness, and to motivate myself to keep going.

I lifted/ran on Monday, and rode my bike yesterday (without a crash for the first time in four bike rides). Tonight, after work, I will lift and run again. I know it’s going to be tough, and I will be a little tired, but I am motivated by my progress thus far considering the lackluster effort. When I think back on the progress I made before, it was because I was very strict about the 3x a week lifting/running regimen. Now, adding the biking in at least twice a week in conjunction with the 3x lifting and running, I should be just fine for my military service this fall.

I’ve come a long way, and I will never go back to being unhealthy and unfit without a fight.

It’s easy to think negatively. Starting anything at all is the hardest part of doing it. A fellow blogger said that long runs were much better after they were done, and it’s true; I typically don’t really enjoy running while I’m in the act of running. I sometimes even dread running before I start. But once I start, it’s just a matter of time and effort before I’m done, and once the run is over, I feel great.

Minor Setback and Motivation

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This is the picture I took of myself on Monday after my run.

I felt defeated, angry, and upset. It was the first time in five years that I had to cut a run short due to pain. I was annoyed and I had negative thoughts almost all the way home. I felt like a failure.

After about a half mile of walking, I decided to try running again to see if the pain was still there; it was not. But I stopped running and continued walking that last mile home. I didn’t want to re-injure it, or make it worse. I figured I’d give it time to heal for my next run.

I thought about it a lot on that walk home, and after I let the anger and frustration go, I thought objectively about where I was in my fitness journey. I was still just weeks into getting back into it after a major surgery. I was pushing myself harder than I should again; something I told myself I wouldn’t do. I needed to dial it back a bit and allow my body time to adjust and strengthen at it’s own speed.

My next scheduled run was supposed to be yesterday, but a lack of sleep the night before kept me from exercising. I have found that every time I’ve injured myself in the gym or on the road has been after nights where I didn’t get enough sleep, so I’ve learned that it’s better to skip a day if I’m not rested than to push it and risk an injury which could set me back.

Last night, I still got to bed later than I wanted to, but I felt rested when I woke up. I feel motivated to lift weights and to run later today, and I’m actually looking forward to it. I’ve been making great progress with my pull-ups and sit-ups. I’m up to 10 assisted pull-ups and 125 sit-ups. For someone who had their abdominal muscles sewn back together just two months ago, that’s pretty good.

My strength in weightlifting has also been improving steadily and safely without discomfort. StrongLifts 5×5 really does work, and it’s a great beginner program. Coupled with my own fitness program, I will definitely be ready for WOBC in October/November.

Setbacks happen. Sometimes they’re serious, and other times, they’re minor. Either way, the hardest part is getting over the psychological damage those setbacks cause, and getting “Back up on that horse.” We’ve all heard the motivational phrases, so I’ll spare you that here. But, I do use those motivational phrases on myself. I start repeating them over and over until I believe them. I motivate myself by reminding myself how lucky I am to be able to exercise, to be able to lift weights, to be able to get out on the road and run. There are so many people who can’t do that for one reason or another, especially at my age. But here I am, suiting up, hitting the gym, and then going out in the heat and getting it done. Even if I’m slow, I’m not on the couch. I haven’t surrendered, and I never will.

I will always work to be better today than I was yesterday, whether that’s in how I deal with people, my diet, or my fitness. I just want to continue to be better. Sure, I’ll hit roadblocks and setbacks, but I’ll never quit. I may lose a battle, but I will not lose the war. I may have cut a run short this week, but that won’t be my last run. I will keep going, and I will keep running.

Really, REALLY Didn’t Want to Do It

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Me after my latest run.

I really didn’t want to work out or run today. I was actually dreading it. I had ZERO motivation, and all I could think about was not doing anything. But the more I thought about skipping today, the worse I felt. I didn’t want to deal with the guilt of skipping my workout, and with allowing myself to skip it.

Because the guilt would eat me up, I went ahead and suited up and went upstairs and did my usual StrongLifts 5×5 workout along with 8 assisted pull-ups, one unassisted pull-up, and 80 sit-ups.

After the gym workout, I hit the road for a three-mile run. I wasn’t fast by any stretch, but I was consistent and I got it done. I was tired, but again, not sore. I didn’t feel bad, just worn-out.

I showered and relaxed for a bit and then had dinner with Sherry. She made Paleo Pizza, and afterward, we split a Crave 007 cupcake. It was the perfect dessert for one of my favorite dinners.

The most rewarding part? Knowing that I got my workout and run done. I didn’t allow myself to skip, and I stayed consistent with my workouts. I have to make sure I’m ready for my military training in October, and I lost a bit of my speed and stamina due to the surgery, so consistency and determination are going to get me back to where I need to be.

The hardest part of working out is getting started; getting past the self-doubt, the laziness, and the ease of sitting around and not working out. I get it. I am there more often than not lately because it’s hard to get back into shape. But my health and fitness are more important to me than the slow death of comfort. I prefer the active lifestyle, and I prefer staying fit. It was totally worth the effort today.

Getting It Done in the Heat

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It was 96 degrees Fahrenheit outside when I ran.

I’ve been asked why I run outside when it’s so hot, and why I don’t run on my treadmill indoors during the heat. It’s because I need to make sure my body is prepared and able to run during the worst conditions at all times. As a member of the military, I won’t get the privilege of dictating my environmental conditions during exercise or operations (combat or otherwise). If I can exercise in the worst of conditions, then operating in any condition not as severe will be much easier for me.

It was nearly 100 degrees Fahrenheit here. There is no time off for heat.

I don’t over-hydrate before runs, either. I never have. Why? Same reason; my body is accustomed to running at my normal hydration levels (and I admittedly stay well-hydrated throughout the day). If I run for anything more than an hour, then I’ll definitely drink before a run, and I’ll drink water with DropDrop ORS in it to replenish electrolytes and other nutrients, but for a normal workout? One half of a banana before exercise followed by another half of a banana is all I really need.

I must stress that when I run in the heat, I dial back the intensity. The hotter it is, the more I dial it back. My goal becomes completing the distance, not making a pace or time. When it cools down (under 83 degrees or so), I push myself harder because my body is able to utilize sweating to cool down enough, but otherwise, if it’s really hot out, I literally just take it easy and pay attention to any warning signs that may appear (no longer sweating, feeling dizzy, headache). If any of those symptoms come up (and they haven’t yet), then I will stop and seek shade, water, and assistance.

I also only run on the “Track” around the lake in front of my house when it’s very hot out. That way, if I need help for any reason, I’m no more than 100 yards from my home at any time. It’s also a very visible area, so if I were to go down, I’d be seen pretty quickly.

Another thing I do is run with LiveTrack on my Garmin Forerunner 945 watch. This watch sends out a beacon to my wife, daughter, and son and let’s them know I’m exercising, and provides them with a link to actually watch my progress as I run. If the device detects that I’ve fallen, my heart rate become erratic, or that I’ve stopped quickly with no further input, it notifies them and tells them there’s a problem.

I have found in the past that running in the extreme heat, while not very fun or comfortable, has prepared me well for cooler weather. Since I am needing to be ready for the ACFT in October, I don’t have the luxury of taking time off during the hottest times. “Then why don’t you use the treadmill in the A/C?” For a few reasons.

First, I vary my pace. Everyone does, actually, when running outdoors. I prefer being able to adjust my pace on the fly without needing to push buttons and trying to match a pace with how well I feel. I find that when building speed and stamina, it’s much more important that I can push my pace here and there naturally when my body feels like it’s up for it versus running a single pace for a long time. My treadmill is smart and has some workouts built in, but they’re not organic. I base my running pace and effort on how I feel. If I am energetic, I will push it. If I’m tired, I can dial it back.

Second, I have a hard time focusing and staying motivated to complete runs on the treadmill. I’ve watched movies, TV shows, YouTube videos, and music videos while I ran to try to keep me distracted long enough to complete a run, but my mind doesn’t accept it. It becomes drudgery, and I end up lowering the pace just to get through it and I don’t get as good of a workout with it.

So, running in the heat, it is. The kicker is that my runs follow a weightlifting session in my gym, so every time I go out and run, it means I’ve already completed my weightlifting and pull-ups/sit-ups/push-ups.

I never planned for my workouts to be structured this way, but when I tried to lift weights and run on alternating days, I found my muscles didn’t have a chance to recover (since every day is leg day for me). When I combined the weightlifting and the run days and allowed for recovery days in between, my progress became much better and I experienced far less fatigue and pain in my muscles. It turned out to be fortuitous: the Army Combat Fitness Test is a 6-event test that combines strength and cardio. My fitness plan actually compliments this well.

As a Warrant Officer, I have to be ready at all times for any job they give me.

So, when you see me running in the heat, know that I’m being safe, and that there are many good reasons for it. I take my job as a Soldier in the Army National Guard very seriously, and I feel that I need to be as prepared as I can be physically and mentally. Running in the heat helps me stay prepared and ensures that I can be relied upon to accomplish any task put before me.

Feeling More and More Like Me

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I might not look too happy in this picture, but I was “In the zone,” so to speak.

My fitness re-boot has been going a little slower than I’d hoped in the beginning, but if yesterday’s workout is any indication of how things will be going, then I’m really excited. I started with my StrongLifts 5×5 workout with 75 sit-ups (total) done between my squats and 7 assisted pull-ups (up from only 4 on Friday). I also did some barbell curls during and after the workout.

Holy smokes it was hot out there! But I got it done, and I didn’t die!

I then went out and ran 2 miles in the 95-degree heat. It wasn’t nearly as hard as it was on Friday, and that made me feel great. There was one point during the run where I actually felt okay. Not great, and nowhere near a “Runner’s High,” but I felt good. My first mile pace was also the fastest since my surgery, and my overall two-mile time was also the fastest.

What gave me the most hope, however, is how I felt afterward: I felt good. My limbs had that “Recently worked out” feeling to them, but I wasn’t in pain. More importantly, when I woke up this morning, I felt decent. Again, I still had the post-workout soreness, but nothing more.

That bodes well for the rest of the next three months as I prepare for Warrant Officer Basic Course (WOBC) in October. I need to be able to participate in daily PT, and I need to be at a decent level of fitness to not embarrass myself. Now, I’m confident I’ll get there.

Tomorrow, I will outline my fitness plan in detail. It’s something I developed through trial and error, and it’s a plan designed primarily for people over 50 (but truthfully, I think it’ll work for anyone and will even give better results for younger people). It’s been proven to work for me three times, and now on my fourth time, I’m seeing the same results already only three weeks in.

I Got Started, But Not The Finish I Wanted

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As planned, I hit my gym and began my workout with some pull-ups. I found that I could no longer do even one without pain in my upper abdomen, so I pulled out some assistance straps. I selected the largest one and with that, I was able to do 4. That left me a little discouraged, but as Sherry keeps pointing out, I had major surgery that sewed my core back together, so I need to be patient.

Next, I moved on to squats. The first few sets went well, and I was feeling good, but I was using an app that helps me keep track of my workouts, and it recommended a weight that was way too much for me. I thought, “Well, the app knows what I’m supposed to do, so I’ll follow it.” For my 4th set, the weight went up to 110 lbs which, in the past, was chump change. Yesterday? I completed the 3-rep set, but when I put the bar down, my legs were shaking. I didn’t push too far, but if I kept it up, my legs would be trash. I had to stop.

I contemplated completing the rest of the lifts, but I decided against it. My core and legs were wiped out, and a run was now completely out of the question. Could I have done it? Probably. Could I have injured myself on that run? Quite likely.

I’m still re-starting my exercise plan, and I have the luxury of taking it slow. I’m listening to my body more than ever, and I don’t have anything to prove to anyone but myself. While I was angry that I let an app tell me how much to lift (I’ve fixed that), I was angrier at myself that I didn’t question the weight increase.

I have reset the app completely, and my weights for lifting tomorrow will be where I need/want them to be: light. After my weightlifting, I’ll go out for a 2+ mile run. If I feel good, I’ll go for the “Plus;” otherwise, I’ll stop at 2. I’m not wanting to overdo it.

When I first started my exercise and fitness plan six years ago, I got into it slowly. Even with that slow start, within three months, I was doing really well; running fast, doing 120 push-ups within two minutes, and I generally felt great. Once I added weightlifting, I got much stronger, and daily tasks became much easier. I’m hoping for the same results with the same plan: start slow, have good rest periods between workouts, and continue deliberate progress.

So, while it didn’t go as planned, it at least got started. That is always the hardest part, and now, I have momentum. I am actually looking forward to tomorrow’s workout which is, in and of itself, a great victory.

Tightening Screws is Always Hardest

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Sherry and me in Washington, D.C. this past weekend.

It has become readily apparent to me that it’s time to buckle down, tighten the screws, and get back to eating healthy and exercising without anymore excuses. I’ve allowed far too much alcohol into my diet as well as making sketchy food decisions while drinking.

It’s not that I drink a lot. I honestly don’t. But this summer has had many occasions that socially led me to imbibe alcoholic beverages, and when I’m drinking, my self-control slides away and I find myself eating in a way that is not conducive to my best health. It’s not that I go completely off the rails (except sometimes), but I tend to over-eat. Even healthy foods in large amounts results in too many calories.

So, starting today, I’m back to my very strict Paleo diet. If it’s not compliant, it’s not going in my mouth, and that includes alcohol. I’m also sticking to the healthy portion sizes and not going for seconds. It’s going to be tough for the next few days as my body has to get used to the reduced calorie intake, but it’s become necessary.

I’m also starting my 6-day/week exercise plan. Don’t worry; I’m not going, “All out.” I’m still being very careful and slow with my progress, but I am increasing the number of days I’m committing to the exercise.

I’ve had to resort to the “Fake it ‘til you make it” mindset when it comes to my running and weightlifting. I keep repeating to myself throughout the day, “I get to run. I get to lift weights!” in a positive manner. It’s kind of funny. Even though I know I’m not all-in on feeling motivated, repeating it over and over actually has an effect, and I do find myself more motivated and excited to get started. Attitude is so important.

I am searching for something to do in addition to StrongLifts 5×5 and my running. I’m not sure yet what that will be, but I feel like it’s just not enough. I do ride my mountain bike on the “Off” days from lifting, and I don’t want to add anything for those days, but on my “On” days, I feel like I need more. I’ll continue to investigate the options and I’ll report back here when I find something.

I haven’t weighed myself yet. I’m not sure I’m going to, to be honest. While the scale is the easiest measure of our overall health, I’m going to forego that. I, instead, will be focusing on how my clothes fit, how I look, how I feel, and how fit I am. I’m less concerned with a number and more concerned with the holistic approach to my health: the sum of all the different measures. The scale has a lot of power over how we feel, and I honestly want to avoid that this time. I’m not sure how it’s going to work out, but time will tell. I’m optimistic that this is a good approach.

I will be going on active duty in the military starting in October, and I need to be in good shape by then both physically and in terms of my fitness levels. I have very specific goals to reach, and I’m going to do my best to reach them without sabotage. So, while to some, what I’m starting today may seem very strict and restrictive is actually a path toward liberation and freedom. Liberating myself from a lack of good fitness right now, and freedom to do whatever I want physically without restraint.

I get to run. I get to lift weights.

Recovery and Exercise

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I have to admit that my recovery has been going well, although a little slower than I expected. Well, let me rephrase that; it’s going slower than I planned for. As for what I really expected? Well, I didn’t expect anything. I hoped and assumed, but didn’t necessarily have any expectations.

When I was in that six-week period of no exercise, I found myself getting upset more easily, feeling grouchy, feeling out of sorts, and feeling myself get pudgy and soft. I watched my arms get thinner, and my legs getting more tired after mundane activities; all things that I worked hard to fight against. Mentally, it was tough (and I posted about that aspect here quite often, as it was a struggle I had to deal with). Once I was given the green light to resume exercise, I was elated. But, my doctor was quick to point out that I needed to take it slow and easy.

I initially set out a rather aggressive reintroduction to exercise that I believed was going to be a gradual progression back to where I was. What I failed to take into consideration, however, was that I needed to listen to my body and take it from there. Any plans I made had to be flexible.

What ended up happening was that I have been running far less than I initially planned for. What was supposed to be a run day/rest day cycle turned out to be 1 run day followed by 3 rest days. Then, a run day followed by 2 rest days. Another run, and then another 2 days of rest. So, in the past 10 days, I only ran three times. While that sounds really bad, in actuality, it’s been necessary. I felt so much pain after that first run that I needed those 3 days to let my muscles feel better. Then, the following two runs had 2 day rest periods which turned out to not only be necessary, but actually helped me make increases in both speed and stamina. The last run I had (yesterday) felt amazing, went well, and I increased my pace and the distance ran.

My next run is scheduled for this weekend. I don’t know whether it’ll be Friday or Saturday, but I’m not pushing it. Well, not yet. I know that the time is quickly coming for me to start really pushing myself toward being able to take the ACFT again (for the third time), but for now, it’s all about getting back to a base level of fitness that will be the foundation upon which I can build. That also means I’ll start my weightlifting next week which is a week later than I had planned for. At first, I felt bad about that, but now, I’ve accepted and understand the importance of listening to my body. I wasn’t ready this week, and you know, maybe on Monday, my body will tell me to take it easy, but then again, it might say, “Let’s do this!” in which case, I’ll be ready.

Recovery is tricky as it’s different for everyone. I know people who have had the same procedure I had and they were back to exercising three weeks after their surgery. They’re also much younger than me and they may not have had the same amount of work done internally as I had. But for me, recovery has been a long process that I understand can’t be cheated, shorted, or quickened. It has to be ridden out, and it has to be respected. I’ve hurt myself in the past trying to do too much too soon. I won’t make that mistake again.

First Truly Comfortable Run Since my Surgery

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Me after my run and cool-down walk.

This morning at 5:30 a.m., the alarm went off for me to wake up for my run. I really didn’t want to do it; the bed was comfy, it was warm, and it just felt nice to lay in bed. But, I have set Alexa to tell me the weather when I stop the alarm, and something she said stirred me; “The temperature is 71 degrees. Expect thunderstorms and a high temperature of 89 degrees with a low of 71.” I knew what this meant; 71 was the coolest it was going to be all day.

I didn’t want to miss an opportunity to get a nice, cool run in. Especially here in Texas where it gets very hot in July, taking advantage of cool mornings is not something you take lightly. I pulled myself up and out of bed and got dressed. I stepped outside and felt the cool, albeit humid air, and smiled. “This run is going to be perfect,” I thought to myself.

As soon as my GPS watch was synchronized with the satellites, I took off for my run. I’ve been running a 2-mile course during my recovery and rebuilding period, and I set out for that same course with a goal of being a little faster than the last three runs. With that said, I didn’t really push myself hard. It’s not time for me to do that yet. But I did make sure that I was moving well.

When I hit the half-way point, I found that I’d cut over a minute off my previous one-mile time. That felt great! I knew my second mile would be slower, but that didn’t deter or dissuade me from continuing with a comfortable pace, pushing only as far as to run within my comfort zone. I also decided that I was feeling amazing, and that adding a little bit of distance would be a good thing. My goal is to run 4 miles per run, so adding a little distance every few runs is part of my long-term plan. I added a quarter of a mile, and when I finished, I found that I’d cut two minutes off my two-mile time.

I did my quarter-mile cool-down walk, and when I got in the house for my shower, I found that I felt great. No muscle pain, not winded, and generally mentally sharp and ready for my day.

As I look back on the series of events that took place this morning, it’s funny to me that there was a moment when I almost stayed in bed and skipped this run. I’m glad that I didn’t.

Mentally, I’ve been struggling with motivation. I’ve allowed myself to talk myself out of runs lately, and I found it’s because I’ve had an aversion to adding to the pain my body is in. I decided to go back to an old trick I used when I first started running; I tell myself repeatedly throughout the day whenever I think about running and start feeling any kind of dread that I am fortunate that I can still run; I get to run.

I get to run.

In other words, I am not only able to run, but I’m healthy enough to be able to run. I’m physically fit enough to run. I’m not injured, and I’m not disabled. I’m not wounded and I’m not dead.

I get to run.

So I run. After I repeat this to myself over and over throughout the day, I find that it changes my mindset and when the time comes to make the decision to run or not run, I am far more likely to decide to run. The decision is easier, and it even affects my attitude and performance throughout my run.

Our mindset is the most important ingredient to our success. We become what we believe, and what we think. If we think we can’t do something, the chances of us being able to do it are decreased.

If you want to make a serious change in your life or just get back to some good habits, start telling yourself that you can do it, that it’s a good thing, and that you get to do it. There are many out there who don’t have that ability or luxury, and you should treasure it.

Resilience

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We all fall down. Whether it’s literally falling down on a run or figuratively by falling off a diet or falling behind on a workout plan. Everyone falls. I fall all the time. But what I would rather be defined by is not how often I fall, but how I keep getting back up. It’s all about resilience.

Resting between sets. Sometimes, it’s tempting to just stop, but I never do.

In the Army, we have resilience training every year. Why? Because the Army feels that it’s important for us to receive continuous training on how to deal mentally and emotionally with the challenges of not only our garrison work, but of combat. How a person frames their ability to get past obstacles defines the result. An example of this is how you think you will do on a strength test. If you think you can’t do it going in, it’s likely you won’t be able to. On the other hand, pumping yourself up, psyching yourself up for a big lift makes it much more likely you can succeed.

I tried losing weight many times in my life before I was finally met with success through Whole30 and the Paleo Diet. Each time prior, I was always doubtful of either the program’s efficacy or my ability to follow through. As a result, I wasn’t as disciplined and I failed over and over again. Somehow, I tried one last time, but the difference this time was that I went into it with determination and a better mindset. I possessed pure determination to succeed. I told myself I would not fail, and I didn’t. I told myself I could not have cheat meals, cheat days, or succomb to temptation (or what I call sabotage), and I didn’t. I decided what my reality would be, and it came true.

This is a really powerful mindhack. Heck, it’s a lifehack. You can create your own reality by telling yourself that you will accept nothing else but your goal, and that you will do whatever it takes to get there. You’ll take however much time it takes to get there, but you will get there. Nobody can do the work for you; it’s all on your shoulders. There will be people who try to derail you or talk you out of the hard work; Don’t let them. You can create the best version of yourself you can, and you do that by believing in yourself, in your ability to get the work done, and your ability to dust yourself off and to get back up when you do fall.

You get to decide your future. Is it sedentary or active? Adventurous or safe? Are you going to sit on the couch and eat chips or are you going to take the time to make healthy food that your body will use as fuel to live your best life? It’s all about choices, and they’re all in your power to make. Sure, it requires resilience to reach a goal, but you can do this. We’ve all fallen down before. Just remember to keep getting back up.