Stan in the 2014 MDI YMCA 5K
I’ve been looking forward to and working for this day since New Years Eve – race day! The MDI YMCA 5K. It was a fun, exciting, and successful event. I ran in this same event in 2011 and wanted to do significantly better. My overall time today was 29:10, down over 5 minutes. One specific goal I set on New Years Eve was an average pace of 9:00/mile. I realized a while ago I wasn’t likely to reach that one but I came much closer than I expected, average pace – 9:17/mile. I also had a goal of weighing no more than 185 on race day. That one was in the bag several weeks ago. My weight this morning was 177, down 56 pounds from the first of the year. Another interesting number from the Runmeter app was my fastest pace during the race – 7:42/mile. It’s fun to set a goal and them work hard to reach that goal.
What’s more important than the numbers is that I’m as healthy now as I have been in my entire adult life. I’m eating better, feeling great, and enjoying life more than I ever have. That’s a good place to be!
By the way, a special thanks to my good friends Sherry and Ivan for taking time on a busy Saturday to take this photograph and being my personal cheering section!! Thanks!!
Well, I’m within a month of the 5K run I targeted my fitness goal on last Dec. 31 and I’m continuing to make progress. My weight loss is now at 51.4 pounds which is several pounds more than my goal for September 20. The rate of loss have slowed just a bit for August. I’ve been averaging 2 pounds/ week for months and in the last four weeks I’ve ‘only’ lost 6 pounds. No, I’m not disappointed. Actually, I have MyFitnessPal set for 1-1/2 pounds/week, so I’m finally down to that rate. In a week or two I’ll be under 180 for the first time close to 30 years.
I’m still jogging/running about 20 miles/week. Based on the advice Jeff Galloway gives in his book, Running Until You’re 100, I’m not longer focusing on increasing my pace. I’m more focused now on consistency and avoiding injury by using reasonable intervals. I’ve settled on 4 min running/1 minute walking intervals. For most workouts, I’ll do these intervals the entire time, but occasionally, I’ll start with a full 5k before starting the intervals. This seems to be working well as my 5k times are naturally falling at a slow rate. I expect my race day pace will be in the 10:10-10:20/mile range.
My next update will be after the 5k on September 20th. I’m looking forward to that and then I’ll focus on getting down to a permanent maintenance weight.
It’s been over 6 weeks since I’ve posted about my fitness quest. Happily, I can report I’m still making progress. I’ll start with weight loss this time. This morning after my workout, I weighed 187.6 which is a little over 45 pounds down from the beginning of the year and the second consecutive weigh-in showing a 45 pound weight loss. With 2.6 pounds to go to hit my original goal for September 20th, that shouldn’t be a problem. In the last post, I speculated that I may be able to hit that by my birthday but 2.6 lbs. in 10 days probably won’t happen. That’s OK. I’m very happy to be where I’m at in this process.
My prep for the 5k in September is going well also. I’ve been using a 6.5 mile route on the carriage roads in Acadia NP. I always start and end with 5 minute warm up and cool down walks. This morning I ran a full 5k after the warm up and then finished the route with 4min jogging/1 min walking intervals. Overall, it was my best time on the route (by over 2 minutes) and for the 5k it was my best time this summer. My 5k time was 32:29 for an average pace of 10:27/mile. Again, it would be nice for the pace to be faster and the time less, but I’m pleased – very pleased – with my current progress.
Here’s an iPad screenshot from the Runmeter app of my current route. The bottom of the map shows the distance and my overall time from this morning.
Even with the gallery season is full swing now, I’m continuing to make progress to the fitness goals I set on New Year’s Eve. Today is a big milestone – my first run of 5K, with no walking breaks, since September 2010. Here’s the map from Runmeter.
My starting point, the carriage road parking lot on Eagle Lake Road, is at the bottom of the map. The green markers show the mileage points and the blue markers are where I switched between jogging and walking. The first split is 3.11 miles (5K) with a run time of 32:19 and an average pace of 10:24. I walked between the blue markers 1 and 2, 2:14. Then between markers 2 and 3, an easy jog for 1.7 miles in 21:00 for an average pace of 12:20. I ended with a cool-down walk for the last 11:27. Total time – 1:07:00, total distance 5.62 miles.
Weight loss is also on track. After the workout this morning, I’m down 37 pounds with 11 to go to get to my initial goal of 185 by the MDI YMCA 5K on September 20. When I set that weight goal, I was afraid it was too aggressive. If my current weight loss of about 2 pounds/week continues, I should hit that goal in early August – maybe by my 62nd birthday.
My fitness crusade continues. Today is a milestone – down 30 pounds from New Years Eve. And I’m only 18 pound from my initial weight goal.
Today was also a good day jogging. Since I’ve been back in Maine, I’ve been doing a 5.75 mile route on the Carriage Roads in Acadia National Park. This is a map of my workout this morning created using data from the Runmeter app on the iPhone.
I completed the 5.75 miles in 73 minutes for an average pace of 12:40/mile. Of the 73 minutes, 48 minutes were jogging and 25 minutes walking. It’s a good place for me to be at the beginning of the summer with hopes of running a strong 5K in the fall.
Let others put you on that pedestal.
I photographed these seagulls on the fisherman’s float next to the town pier in Bar Harbor, ME, a few days ago. I couldn’t help putting intention with the behaviors I saw.
(Click on the image for a larger version.)
Marion and I had a great time at the Steamtown National Historic Site on the last Saturday in Bloomsburg. Here are a few of the photographs I took there that have been converted to monochrome.
These are photographs I took while my granddaughters and I were hiking around the C. J. Brown Dam and Reservoir.
I had never been to the top of the emergency spillway, so we made a big loop that included a little along the shore of the reservoir, out the overflow channel, over the top of the emergency spillway, across a meadow, over the gated spillway, across the earthen dam, and back to the parking lot. Since we were a little early for spring colors, I decided to convert the photographs to black and white.
I just returned from a visit with family in Ohio and was fortunate that school schedules worked out so that I could spend the day with my granddaughters. The two older ones, Allie and Em, and I took a long hike at the local reservoir and then met Lily at a neighborhood park. Of course, I had my camera. Here are a few photographs of the girls.
Back in January, I posted some digital paintings on my photography Facebook page. This is another digital painting using the same basic technique as those posted earlier.
Since January, I’ve been experimenting with the basic technique, trying other techniques in combination with it, and looking for the best photographs to use as starting points. This digital painting is the result of that experimentation.