Run Log Updated & 30.6 lbs to $2,096

10 weeks and a couple days from today I have a two week window to weigh 212 lbs, in which case I’ll win $2,096 from HealthyWage.com.

I hadn’t updated my Running Log since last August but now have my miles filled in through April ’06.  My run streak is in tact and as of yesterday I’m at Run Streak Day (RSD) 298

2016-04-23 Run Streak Day 293

I count on my Nike Plus app synced with Smashrun to keep track of my streak now since it can be a bit cumbersome to make out a post for Instagram everyday to keep track of my running.  If anyone is interested I can be found on Instagram at @drdukowitz

I have 6 months worth of question marks for my weight in my Running Log but, I really don’t mind because I don’t necessarily want to have to keep track of my weight every day or even every month of my life (if i don’t have to) but, I did weigh in yesterday for another wager going on DietBet.com in which I needed to weigh no more than 243.8 and I beat that by a bit over a pound with a 242.6 weigh-in.

2016-04-23 Run Streak Day 293

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I don’t think I’ll have time for all the cropping and edits to make nice charts so readers will just have to deal with my feet being in the pics.  Regarding the Log which I keep under my Running Log tab it’s not too shabby

Running Log

Last year I kinda got huge into running and while there are still ambitions there, my priority focus is definitely body weight mainly because if I don’t make my 212 weight then not only do I not get a $2,096 prize but I’m also out the $756 I put up to make the bet.  I have to say it’s a lot easier with other real & local people that you know you are going to meet up with after 12 weeks like was the case in the local Lose to Win contest I was in.  There’s a much higher degree of competition which, for me, fuels a lot of activity and motivation.  However, this will still be a good test.

Looking at that log, it appears I’ll need my average weight to drop a decade with each successive month.  May will have to average in the 230s, June in the 220s and July definitely in the 210s.

One motivational aspect I’ll use is working to obtain the 3rd rarest running badge available on Smashrun.com which is the Towering Stairs badge.  To get it, I’ll need to increase my mileage by at least 15 miles per month for 6 consecutive months.  I made a go at it last year but was starting with mileage well over 100 and would have needed to work my way up to 165 miles or so during the 6th month …something kind of ridiculous, at least at this stage of the game.  Anyway, I have another shot at it here.

2016-04-23 Towering Stairs Badge

My next run is a half marathon in Nashville, TN this coming weekend so I’ll be sure to have all the miles I need in for this month.  After that, I am registered for a half marathon in Geist, Indiana.

I’ll just have to keep posting because this stuff isn’t always on my mind and a big challenge now is simply maintaining awareness of this 212 goal in spite of everything else I’ve got going on.

My next scheduled weigh in is for Tue/Wed the 26th/27th of April so maybe we’ll see a number less than 242.6 and since I’m blogging and have this on my mind, I think I can sign up for another 1 month 4% weight loss dietbet and use that 242.6 weigh in as a new starting point …..calculating……that would mean needing a 232.9 weight or less in 4 weeks.  I guess the weather is nice enough to get out and run more often now….

OK.  We can only be in three 4% 4 week bets and three 10% 6 month bets so I only had room for one more game and found Mama Laughlin’s DietBet which starts tomorrow and my last verified weight of 242.6 was able to be used as my starting point.  I have two more of those 4 week dietbets ending this week, one in two days and one in three days ….looks like those two weigh-ins overlap on the 27th so….well, honestly, I don’t want to lose too much in the next couple days or I might get a goal out of reach ….or, maybe just let the chips fall where they may and put ‘er into high gear to help make my 212 weight asap.  I’ll post again Wednesday with updates.

btw – This latest DietBet I joined has 1,916 players (more pending) a total Jackpot of $67,060 and only $35 to join.  I was given a link directly to the game if anybody wants to join —> http://diet.bt/9iCOzw

 

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Race Review: Frog Hill Half Marathon

The Ultimate Training Run – The Frog Hill Half Marathon & 10K

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This is a slightly smaller local race held in the city of Waynesville, Missouri which is located fairly central in the state of Missouri just north of Highway 44 and about an hour South-Eash of Lake of the Ozarks. I estimate about 200 people participated this past October 3rd, 2015. There are two races to choose from, a 10K and an extremely challenging half marathon.

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OVERALL –
This is a well-run race with chip-timing and medals given to all finishers of either the 10K or half marathon.

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T-SHIRT/SWAG –
This race is sponsored by the Team 413 Gracerunner Ministries and the 413 refers to a verse in the bible, Philippians 4:13 which says, “I can do all things through Christ who strengthens me.” That verse, along with http://www.Team413.org was printed on the back of the green t-shirt and a fun looking frog with the race name was on the front. The t-shirt sizes ran from small, medium, large and extra-large. The rest of the SWAG bag contains papers on various upcoming races in the area and a nice brochure about the historic city of Waynesville, MO which was founded back in 1843.

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AID STATIONS –
There are an adequate number of theme based aid stations throughout the out and back course which feature water and Gatoraid. The end of the race was the best. In addition to bottles of water & Gatorade underneath a nearby pavillion were free grilled hot dogs, chips, soda and more Gatorade.

COURSE SCENERY –
This race offers a variety of running surfaces which each have their own unique scenery. There’s about 20% asphalt & paved road which starts at the school parking lot then onto nice section of downhill roadway which may lull the newbie Frog Hill runner into thinking they could be getting a PR with this race. That road then turns onto a fairly short stretch of running through the a section of the towns quant downtown before turning off onto the majority of the running surface which consist of a mixture crushed gravel and a dirt road. The race director had commented that there hadn’t been rain in a while so the trail type portion of the run may be harder than normal but I found no problems with the surface other than it was very dry and the few times cars drove by they would kick up clouds of dust. There’s a nice mixture of trees, rock formations and views of the Roubidoux Creek along this majority portion of the run. The run ends at a point about a mile and a half from the start at a local park which conveniently is hosting the Waynesville Frog Festival so there is plenty to do and see after the run as well.

Half Marathon Course Route

Half Marathon Course Route

EXPO QUALITY –
Packet pickup for this race may be done the night before the race at a local VFW or from about 7 a.m. to 8:15 a.m. the day of the race. I believe final registration was also available on race day as well for an additional $10 fee but the already low price of $45 was available online all the way until the night before the race, which is when I finally got around do signing up.
I picked up my race packet on race day and was pleasantly surprised to see complementary donuts, chocolate donuts and coffee available for all the racers. There was also a costumed frog walking around and available to all who wanted pictures.
The pickup was inside East Elementary School which provided some nice relief from the slightly chilly weather outside until the race started.
This race used tri-athlete style ankle timers which contestants were instructed to put on their left ankle. I’ve never used this type of timing system before but put it on over my sock and never noticed it was there.

ELEVATION DIFFICULTY –
This may be the part I love and hate the most about this run. Just before the 10K turnabout is an aid station where people were dressed up as ghouls, goblins & monsters which ….if you continue past this turnabout point – be forewarned because how those people look is going to be how you feel if you continue ….just beyond that aid station is Superior Hill and you must be MORE superior to conquor and continue! This is no small hill and for me, only the Pikes Peak Ascent in Colorado had a greater incline. This incline in Waynesville, MO goes on for MILES – well, maybe “just” a mile but it’s up and up and up …..I thought there was an end to it that I could see so I tried running up the hill but the hill didn’t stop …so I tried speed walking and the hill still didn’t stop ….it’s formidable to say the least.

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This hill could make the Frog Hill Half Marathon the ultimate training run because there is NO WAY I would have pushed myself up this many hills of this magnitude on my own. My quads were lit up and on fire after Superior Hill and there’s still 7 or 8 miles miles to go AFTER you’ve fried your quads on that hill.

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PARKING/ACCESS –
Parking was very adequate at the Elementary school parking lot.

RACE MANAGEMENT –
A runner by the name of Melissa Martinez is the current race director and did a superior job. She is very caring and responsive to the needs of the runners.

Year 2, Week 35 Weigh-In

This has been an interesting week.  This past Monday I saw a weight in the 220s for the first time in I don’t know how long ….

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That 229 weight was after a lot of running and a bit of sleep but still a nice preview of things to come 🙂

I took my official Thursday weigh-in at the end of the day for a nice 236 which helps to solidify my place in the 230s which is well beyond what I was shooting for at the beginning of this year.  The next morning I was 234.2 so I am on course for another month in the 230s and should have an average weight maybe 3 or 4 lbs lighter than last month 🙂

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I actually set a 5K PR (personal record) this past Saturday (8/29) and thought of the many people on DietBet working to improve themselves.

Changing oneself, dropping weight or improving as a runner can be such a long, arduous process.  I’ve been fortunate and grateful that I am still able to improve.  I am very grateful.  However, the timelines in my head, the pace at which I envision improvement has always fallen short of the reality.  Maybe not by much, a few months perhaps, maybe more but there’s no cheating reality.

I guess a key to success is in bolstering hope while minimizing discouragement and continuing with persistent efforts.

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For me, that 5K represented an expression of hope and something I wanted to share.  It represents 20 months of training that started in January of 2014 with a few hundred miles of walking and culminating with nearly a 1,000 miles of running thereafter.  It started with a body weight of 316.2 pounds and barely able to run 15 seconds.  So, while a 5K in 34:25 is below average or mediocre at best in the world of runners, it was huge for me.

There will come a time in our life when we won’t be able to improve our times anymore.  I don’t know exactly when that will be for me but, for now, my goals are still fraught with improvement.

2015 Week 12 Weigh-In

We’re down another 3.2 lbs from last week and down 8.8 lbs from two weeks ago but don’t begin to think that’s anything miraculous.

2015 Wallpaper 02 half - 2015

 

We need to keep in mind that my weight went up two weeks ago and the week before that I was at 267.6 so we could also say I’ve lost 3.6 lbs in the past 3 weeks.  It’s a perspective thing.  Too many people trying to lose weight are short-sighted – nearsighted or live in a constant state of myopia – they only see the short term and not the big picture.  Weight loss is not linear, it does not follow a straight line.  If we had an accurate enough scale, we could probably record weight changes by the second and certainly by the minute.  Hourly our weight will change, daily and certainly weekly.  I have my averages for each month in my Running Log tab and for March we’re at an average weight of 268lbs so I’m down 4 lbs from last month’s average.  As an instantaneous snapshot of weight, the 264.0 represents a weight that is less than my average for all of last year so, we’re moving in a good direction.  Current efforts which include the same kind of effort that was put out during the week when weight was gained are bearing fruit and should be maintained and continued.

In all these DietBet’s I’m in there isn’t a day that goes by where somebody isn’t lamenting the fact that “they gained a pound this week”  It’s like the 12 or 15 lbs they lost over the preceding 6 week’s no longer matters.  It’s a crappy way of thinking and an attitude that is detrimental to any long term plan of success.  That mental attitude and the psychology behind it is probably something that needs to be changed and worked on more than the diet and exercise aspects if any real success is going to be achieved.  Mentally fertilizing and growing the perceived failures while ignoring the success and what’s working only heightens the probability of quitting while diminishing the likelihood of continued, long term efforts.


 

Right now I’m 5 for 5 with my DietBet’s and only need a weight of 264.3 for this Saturday’s weigh in so it’s looking good for going 6 for 6.  The following week I’ll need to reach 260.2 in order to win my $100 monthly bet.

For now, I’m well ahead of the game compared to last year when I didn’t have a single recorded run until March 26th and, as of today, I’ve managed 18 runs totalling 52.5 miles.  We’ve got a local 5K coming up this Saturday and then the much awaited Bridge & Dam 10K the following week at the Lake of the Ozarks!


 

Some of my main current ponderings deal with the end of April and whether or not to partake in the Nashville Country Music Marathon on Saturday, April 25th.  There’s also a local 5K on the same day which would be much more financially friendly although not nearly as exciting or fun 🙂

The following day – on Sunday, April 26th is very interesting to me.  There’s a Duathlon consisting of a 1.5 mile run then a 10 mile bike ride then another 1.5 mile run.  The shorter distances make it ideal for a newbie like me.  I don’t recall ever doing a multiple sport event before.  I think it would be a neat challenge to knock out a half mary the day before in Nashville then get up the next morning to another event like the duathlon.  Right now, the local 5K doesn’t increase in price until the 10th of April so current thoughts are to make a more informed decision after the Lincoln Presidential Half on April 4th.

One amazingly cool run is the Moonlight 1/2 in Springfield, IL – it is entirely run in the 300+ acre cemetery where President Lincoln is buried.  If you’re running the full marathon then you start when you want and the winner is the person who finishes closest to midnight.  That might be a neat way to get in my 3rd full marathon since time isn’t much of an issue – just endurance.  No GPS or phones are allowed on the course and everyone wears a glowstick around their neck.

Week 11 Weigh-In

“What gets measured gets managed”

Peter Drucker”

AND – when you have a financial incentive you can help increase your odds of losing weight by a factor of 5!  Which, is a great reason to click on my HealthyWage badge below which also doubles as my referral link to help you take a significant step in managing your weight as well as giving me an extra $20 towards my final Jackpot! (link opens in new window)  Plus, 10% of the winnings go to help fight ALS (via www.alsa.org)

Click on the Banner to get your share!

Click on the Banner to get your share!

 


This week, we find ourselves at the lowest weight of the year so far, 267.2 pounds.  That’s a 5.6 pound drop over last week which can be typical following a week where the weight has gone up.  That 267 lb weight has been pretty stable and is exactly what I weighed the day before this week’s weigh-in.  Today (Friday, 3/13) I actually weighed in at 256.8 lbs which is good since I need to be at 264 next week and down to 260 the week after that.

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As you may have noticed above, my official HealthyWage prize banner has changed from it’s original $2036.00 base prize to a new total of $2096.00 because I’ve had 3 people click on my link and sign up which has added $60 to my potential prize.


 

2015 Running Preview

I still need to finish up Part II of my running preview for the runs I have scheduled for this year – logistically, this blog is a godsend in terms of helping me keep everything straight.  Current list is as follows;

2015

  1. Saturday 3/14 – St Pats 5M Run. – REGISTERED
  2. Saturday 3/21 – McKendree 5K – REGISTERED
  3. Saturday 3/28 – Bridge & Dam 10K – REGISTERED
  4. Saturday 4/4 – Lincoln Presidential Half Marathon – REGISTERED
  5. Sunday 4/12 – 15th Annual GO! St Louis 1/2 Marathon – REGISTERED
  6. Sunday 6/21 – Go! St Louis All American 5k – REGISTERED
  7. Saturday 6/27 – Macklind Mile – REGISTERED
  8. Sunday 6/28 – Pride 5K – REGISTERED
  9. Friday 7/10 – Tour de Belleville – registration not yet available
  10. Saturday 7/11 – Tour de Donut – REGISTERED
  11. Saturday 8/8 – Moonlight Ramble – registration not yet available
  12. Sunday 9/20 – US Navy/AirForce 1/2 Marathon – REGISTERED
  13. Saturday 10/17 – RnR 5K Spinning Medal – REGISTERED
  14. Sunday 10/18 – Rock n Roll St Louis 1/2 Marathon – REGISTERED
  15. Saturday 10/24 – 5K Monster Dash – reg not avail. pending.
  16. Sunday 11/1 – SLTC’s St Louis 1/2 Marathon – reg not available
  17. Virtual Run – Race with Reason – 500 Miles in 2015 for Fighter Medal

The Macklind Mile registration became available so I got signed up for that so I only have two bike rides and two more runs where registration is not available.  I’m not sure if the 5K Monster Dash will be an option unless it’s held  a week earlier due to scheduling conflicts with my Part IV board reviews.  The SLTC 1/2 is the longest running 1/2 marathon in St Louis and I wouldn’t mind doing that again.

Mainly, I’ve been looking at more runs – a few notable mentions would be the Country Music Marathon in Nashville TN.  As a single race, it’s very pricey with a current going rate of $125 and that’s a bit to wrap my head around.  However, the Rock n Roll series has what’s known as a Tour Pass available for $199 that entitles a person to run in any 3 Rock n Roll events.  There is also an extra fee which brings that price closer to $210 but that still comes out to about $70 per run which is easier to swallow than $125.

However – getting that Tour Pass also opens up the option of partaking in two additional RnR 1/2’s this year and in addition to Nashville, I may opt or the Chicago 1/2 which also features the Remix Challenge which means I can run a 5K the day before the half, as well as the 1/2 the next day – this gives participants a total of 3 medals.  One for each of the races as well as the bonus Spinning Medal showing you ran in the back to back races.

For me – the third RnR would only be second to the Washington DC 1/2 marathon I’m already signed up for because RnR #3 would be the Inaugural Run of the Brooklyn, New York 1/2 on October 10th, 2015.  General registration for the run begins March 16 but, as a pass holder I could sign up early.  It even has a special $55 early entry fee.  (which also makes me wonder if using my Tour Pass for this run would be prudent….)

But – I’ve never been to New York before except for flying into the airport once – I’ve never seen the city.  From what I’ve learned the Brooklyn Bridge crosses right over into Manhattan – another place I’ve never seen before 🙂

Most likely – I’ll sign up then figure out how to get there afterwards… 🙂

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Brooklyn-Bridge-of-New-York-USA

 

2015 Week 10 Weigh-In

It looks like the status quo of weight loss is being maintained and, after 5 consecutive weeks of drops we have a gain to this morning’s weigh-in of 272.8lbs.

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Why do I say status quo?  I say it because in three previous 12 week contest with over 1,000 other competitors, I’ve ended up placing 1st, 3rd and 4th so, I did about as well as a person could do and often better than most and in each one of those contest there were 3 times my weight would go up in each 12 week period of time.

To be honest, I’d forgotten this was Thursday and time to weigh in again.  I got an email this morning from DietBet stating that Round 1 of one of the 6 month bets was over and I had 48 hours to weigh myself, take pictures then submit all that good stuff to dietbet.  The email said the weight goal I needed was 272.8 lbs and it just so happened I hit it right on the button so I took the pics needed, submitted, got the weight verified and now …I’m one of the official winners of this Round 1.

Now we get to have some fun!  There’s finally a challenge!  Besides those two Six-Month bets I have going on, I added a single 4 week challenge that ends on the 28th of this month.  I’ve got $100 riding on this bet and will need to be at 260.2 lbs by Saturday, March 28th – a full 12.6 lbs less then I weigh today in only 23 days 🙂

Thus far, I am undefeated on DietBetter.com – 5 for 5 which includes three 1 month challenges where I was to drop 4% of my bodyweight as well as Round 1 (the first month) of two 6 month challenges.  Let’s make it 6 for 6 come the 28th of this month 🙂

2015 Week 9 Weigh-In

In spite of a pizza before bed last night (and the night before) I’m still down 2.2 lbs from last week with a weight of 267.6 and have an average weight for February of 272.

2015 Wallpaper 02 half - 2015

 

It is an odd and different situation to find myself “underweight” according to these DietBet games.  The only real reason I have for not letting myself drop too much is because of another one month long 4% diet bet challenge which starts on February 28th …and …holy cow – I just checked that game and it looks like the initial weigh in is …NOW.   I have between today and the 28th to weigh myself in for an initial weight.

My unique weigh-in word is FOOTBALL.  I like that 🙂  I don’t have time before work to take care of this but, it looks like I’ll need to drop another 10+ lbs or so between that initial weigh in and March 27th.  That will put me down to 257 lbs.  These weight drop goals are pretty small and it does look like I’ve had 5 consecutive weeks of dropping weight.  In previous 12 week “mad dash” weight loss contest there are usually 3 times where my weight will go up or stall.

I’ve updated my Running Log tab and have 17.5 miles of running in for the month.  I also spent some time a few days ago updating my individual runs with some extra thumbnail pics.

I do have those two 1/2 marathons coming up in April and I remember well, after my Lincoln Presidential Half Marathon last year my legs were totally spent after the 13.1 miles and had them packed in ice right after the run because there wasn’t any formal training before hand.  I’m looking to avoid that this year and would also like to beat whatever time I got last year.

I did a 2.5 mile run yesterday and was testing out a new 1/2 marathon run strategy.  In the past, I got one of my best (recent) times by chunking the race into 5 minute run/walk intervals.  One great thing about jogging a minute or two every 5 minutes is being able to pass people throughout the entire race (assuming you start at the back of the pack which, I normally do)  because nobody else jogs at all in the back of the pack, especially towards the end of the race.

With this strategy, I am considering jogging the first and last mile and doing 5 minute intervals in the middle 11 miles.  As I progress throughout the year, then I’m thinking I can increase the beginning and ending run times thereby minimizing the 5 minute interval times.

For now, my goal is the same as last year – to simply finish a half in under 3 hours.

(Calculator out…)  3 hours times 60 minutes per hour…. 180 minutes …divided by 13.1 … equals …13.74 minutes per mile or, about 13 min 45 sec per mile.

I should be able to do this.  I let myself jog at a more normal pace yesterday since I wasn’t trying to maintain my jogs for any great length of time or distance and that equated to speeds ranging from 5.8 to 6.2 mph or, about 12 minutes per mile.  I’ll just need to keep aware of not letting my walking intervals get too slow.

Looks like a pace of 13.75 min/mile comes out to a pace of just under 4.4 mph which is a fairly brisk walk but, doable.  I just need to build up the endurance between now and April 4th …probably need to request off from work as well 😉