Don't hold your breath

Don't hold your breath!  And breathe from your stomach versus your chest.  Those are the two pieces of advice that will have the biggest impact on your running.  OK, the first one you can ignore!

Back in broadcasting school, we were taught a breathing technique called 'Diaphramatic Breathing'. Basically breathing by moving your stomach in and out.  In that less politically correct time, our instructor had us stand up against a wall, placed his hand on each of our stomachs in turn and have us practice moving our stomach in and out by inhaling and exhaling.  That's a hands-on approach that wouldn't play today in any class room but it sure was effective.  I wasn't running then but once I started I experienced the value of breathing from the stomach versus my chest.

Fast forward to earlier this year.  I started Planking.  And almost immediately I noticed a marked improvement in my breathing as my ab muscles have gotten stronger.  I've noticed I can run faster, harder and longer without 'loosing my breath'.  I may not be running any faster but I'm enjoying my running more than ever.  I found this chart recently that goes into more detail on the value or proper breathing.  Don't hold your breath!

Until next time...
ThatRunninGuy

Abs Deuce 2

I'll take 2 please

I thought I saw 2 this morning.  Abs that is.

I'm impressed with how well they're fighting to be uncovered from under these layers of 'tummy fat'.  I'm working hard to set them free with higher intensity workouts, Planks and if I get the energy, Boot Camp.  Everyonce in a while I slip though and overconsume at meals, dip into salty snacks and more beers than I should.  They don't like that and withdraw quickly after one of my binges.  I feel guilty making them work so hard but they've had over 50 years of slacking so I don't feel too bad for them.

There is an upside.  The biggest benefit from focusing on strengthening my abdominal muscles has been my breathing.  I'm able to run harder and faster and recover more quickly while still running at a good clip.  Heck, last week I broke an 8 minute mile for the first time in years!  That felt really good.

So Larry...look out.  I'm determined not to come in second in our two person Ab Competition when we meet up in Negril for Reggae Marathon.

Until next time...
ThatRunninGuy

Ab Competition update...100 days to go

I may have a problem!  

I have abs but they're in hiding.  I've been planking and running at higher intensity but still no definition.

I do have a problem!

This is Larry.  He has Abs.  He also has a beer. Oh, oh...

He says he's not in top shape

I have a real problem! 

Time to turn it up a notch.  Can you say Boot Camp?  I've got 100 days to burn off the layer of insulation covering my abs now that I've been planking for a couple of months.  

Larry, beware!

Until next time...
ThatRunninGuy

190 lbs!

190 lbs...ish

190 lbs.  And that only took a couple of weeks!  I'll hit my 175 lb. weight target for sure by Reggae Marathon this December.  Piece of cake!

OK, so it's mostly water loss from sweating that's responsible for this weight loss so-far but I'll take it!  I'm using every trick I can think of:  I run first thing in the morning before eating then weigh myself right after coming back before drinking any water...hey, every ounce counts!

I have 175 lbs marked on the bathroom scale and now it's only 15 lbs. to go.  I'm not sure I'll be able to eliminate the beer or salty snacks but I've started to drink more water throughout the day and make sure I have a glass with every meal.  I've also included higher-intensity workouts each week but take a lot of care with those.  I don't want any recurrence of foot injuries (Broken foot).

The higher intensity workouts include hill repeats, negative split out and back runs and speed work and strides on the nearby highschool track.  I'm even using a Navin trick: Telling myself to run 'just a little faster'.

And while they don't burn a lot of calories, I Plank every morning before and after my run.

So 5 lbs down from 195 lbs feels pretty good.  Now if only I could cut out the salty snacks and beer...

Until next time...
ThatRunninGuy

195 lbs!

195 lbs!  That's what the scale showed the other morning when I stepped on it.  I almost fainted! Truth be told, it was 5 lbs. less than what showed on the scale at the Doctor's Office a couple of days before.  But I chalk up the 200 lbs. to it being after I'd eaten a large lunch, was fully clothed and had my dress shoes on.

195 lbs!  I couldn't believe it.  I run every day and watch what I eat (well, Sally does that). Perhaps the weight gain has something to do with the size of my meal portions...and the occassional salty snack treat.

195 lbs!  It seems like only yesterday I was at 180 lbs.  I have noticed a 'slight' increase in the waist size of the pants I've bought recently.  Try as I might, I was not going to get into those size 32 pants I tried on recently.  Those size 36 in 'Comfort Fit' (ie, stretchable waist) slipped on comfortably.  I'd rather die before buying a pair of size 38's.

175 lbs...that's the weight goal.  Some behaviour changes are in order to get down to 175 lbs. by December. I need to lose those 20 lbs. and shave a couple of inches off my waist the better to show off my abs in the 'Ab Showdown with Larry Savitch in December'. That's the goal...now the action.

Until next time...

Abs, abs and nothing but the abs

Oh, oh...now I've gone and done it.

In a fit of impulsiveness last week I bragged about the indoor workouts I've been doing while recovering from (another) leg injury.  I boasted that pretty soon I'd have Abs to be proud of.  My good friend Larry Savitch called me on it:  "Oh you'll have great abs" he said , "Under a layer of fat unless you reduce your calories and increase your aerobic exercise".

Oops...there go the salty snacks!

To make matters worse, I challenged Larry to an Abs Competition on the beach in Negril at Reggae Marathon December 5.

No I am in really, really deep!

I should explain:  Larry is quite a few years younger than me.  That's not really the issue.  What could cause me to come in second in this two-person competition (a finishing position I am quite familiar with by the way:  Blog post) is that he already has 'Abs of Steel".  Oh, and he spends his days in a gym...professionally as a Trainer.

OK, so he has a 'little' advantage over me.  But heck, since it's my throwdown, and I have 280 days to get in shape, it should be no problem.

There go those salty snacks.

Until next time...
ThatRunninGuy