three week goal setting.

I wrote this at Fitocracy and reference the site a few times. With that heads-up, I think the post makes sense.

From 2009 to around 2012, my weight was stable at around 92 kg. In 2012 and 2013, I saw 94 and even 95 kg. In 2013, I was home in Canada, eating the comfort food I had grown up with. Man, cheese and oven-cooked food are great.
Since around 2010, I thought about losing weight. Several times, I put some effort into a diet, cutting some of the worst food I eat and trying to eat better.
Exercise has never been a problem. Through high school and university, I was a competitive swimmer and even though those days are around twenty years past, I still exercise frequently.
Still, this year, I have had a nearly perfect storm of exercise and diet opportunities and hope to see continued progress. This being Fitocracy, I will discuss how I exercised but to be honest, getting a dog has probably made the most difference.
I typically sit in front of my computer for several hours a day. We got a puppy in April and I made sure to walk it three times a day, totaling more than an hour each day. The dog ambled and investigated and I wanted to walk faster but the thing is, I was standing and walking for an hour more and sitting for an hour less every day. When I sat in front of the computer and was consuming rather than creating (reading not typing), I normally have a snack nearby to munch on. One hour less snacking is a big deal.

Back to Fitocracy-relevant content. For as long as I can remember, I ate ice cream every day. Now, we don’t keep ice cream at home and I have to go out and buy it. This is the biggest, most obvious change that I’ve made. Nearly no junk food at home. Now, I typically eat ice cream twice a week (my wife thinks its closer to once a week) and chocolate two or three times a week.
My son was curious about the beer I drank and my wife is a teetotaler. Under their prodding, I now drink four beer a week (down from a hardly alcoholic seven or eight a week).
For the past twelve years, I have worked summer and winter at an ESL camp (Korean parents send their kids to academic camps during school breaks – something that I have both felt horrified by and profited by). The camp had been for four weeks and I lived on campus, near a running track. So, every year, I have worked toward 25 km a week on the track. This summer, the camp was shortened to three weeks.

And three weeks is a very manageable time period. I set a goal of 75 km, and made 77km. Upon returning home, I set a three week goal of 80 km and made 80.3km.


At this time, I had some setbacks. Mostly, I was trying to run too fast and had hurt my quads and Achilles tendons. With the advice of friends, I eased off on the speed and suddenly found longer runs comfortable. The third three week goal was 85km and I managed 97 km. I have just finished my fourth three week set; the goal was 100 km and I ran 102 km.


It may seem I just made it, but that is only true due to life events. I had 102 km three days early and if, well, life hand’t gotten in the way, I could have managed 110 km. This is my next goal, although I have an official run on Nov 9 so doing well at that is a possibly-competing goal.
In the just past three week, set I also added some pushups, situps and back arches. I may buy a chin up bar for a doorway in my apartment. I am not yet doing significant amounts of calisthenics but the numbers will improve, I’m sure.  And, my running speed is improving again.


85 kg, here I come – probably in February.

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