TIME OFF FOR GOOD BEHAVIOR ... With some holidays away from work, I've also taken a break from watching the weight quite so closely. I'm sure that I'm up some, but I'm equally sure that I will drop the gains almost as quickly. (Notice the blips in the graph in past months - i.e. August & December).

We've had quite a bit of rain lately, but I've managed to get out for walks, and have averaged about 15,000 steps per day - that equates to about 7.5 miles. Today, with clouds threatening, we went out this morning for a 4 mile walk. After a day of heavy rain, the skies cleared around 9pm, at which time I went out for a couple of 1 mile runs and a 1.5 mile walk. It felt good to get out!!
11:21:18 PM

HAPPY HOLIDAYS

Merry Christmas.

May you have the courage and conviction to tackle and conquer your weight problems ... starting TODAY!

Please take a few minutes and look over my secret to weight loss. Then, go check out Fred's site and take a few minutes to really look around.

Best wishes from Vern, Vicki & Melissa.
12:38:24 PM

SPORTS INJURY ... A year or so ago, that phrase along with Vicki's or my name in the same sentence would have been a joke! But, alas, it is true. We went out jogging this morning and I forgot to put on the knee brace. Strangely, the knee bothered me more while I was walking than when jogging. Vicki is being bothered by a pulled hamstring muscle (or something that wraps around the backside of her leg and butt). But we did the 5.5 miles and felt better for it. The rainy weather has kept us inside, and the relative inactivity and candy at work has not done my weight any good.

I've got almost a week of off days to "recover" :0)
10:19:51 AM

MAINLINING CHOCOLATE ... It seems that everyday someone is refilling the jar that is currently jam packed full of Hershey kisses and small Reeses peanut butter cups. I have partaken. But I have done so intentionally, and have been reasonable. The important thing is to maintain control, and not make it a habit. So, enjoy yourself. Do not be a slave to the scale - just be sensible.
10:44:23 PM

San Francisco Holiday Run ... engaged my desire for oxygen deprivation and participated in a holiday run along the Embarcadero in San Francisco. It didn't rain. But the sun didn't shine either. And I was able to complete the 5 mile "run" in 53:35, without coughing up a lung. Lunch afterwards was enjoyed at the Fog City Diner. Now, what will Vicki find for us to do in January ... ???
10:30:26 PM

BUSY, BUSY, FOOD, BUSY ... ... year-end is always busy at work, trying to make all the shipments so that we can claim the sales, etc. Sprinkled in with all the work are the holiday parties, potlucks, and merriment. It has been a bit of a challenge this week .. much of the food being offered is not that bad, in fact a lot of it is downright nutritious. It is just a matter of moderation.

During your holidays, remember ... quality over quantity! Follow that simple rule and you should be OK.
7:47:28 PM

"THE ULTIMATE CURE FOR OBESITY IS EXERCISE" - Covert Bailey from The New Fit or Fat

"There is no diet now, and there will never be a diet, that cures an overweight problem."
Covert Bailey is a firm believer in exercise. If you want to lose, you gotta move. According to him, the problem is not the excess fat, it's the lack of athletically trained muscle. You gotta use the large muscles of your lower body (aka legs) to create aerobic conditioning. Aerobic conditioning takes place when you perform steady and continuous exercise in your training zone for twelve minutes. Check out the Ultimate Fit or Fat, a no-nonsense book that provides some sensible guidance for better health. A holiday bargain at less than $10!
8:34:05 PM

COMPRESSION SHORTS ... these are kinda neat. They are similar to biker shorts, made of Lycra and nylon. Its a bit of a snug fit to put them on, but I guess that is the point. Wearing them under a pair of jeans, I need a smaller size of jeans. They look and feel baggy! Anyway, I'm going to wear them for the prescribed two weeks and see how things work out. The only real problem is when I need to go pee ...
7:56:01 PM

KEEPING UP ... well, this morning we went for our weekend jog/walk. We generally walk briskly to the nearby levee, jog along it to the next major highway (about a mile), walk to another levee, jog that one for about a mile, walk to a nearby cross street woth stoplight, and then jog another mile home. In the past, I'd finish the first jog leg well ahead of Vicki (my stride is longer), and then she would leave me in the dust for the remainder of the jogging legs (my endurance sucks). Today, I was able to keep up!

Why, you say, is your endurance so bad, as compared to Vicki's? My exercise consists of walking, sometimes at less than full speed as I chaperone the dog while she goes potty. Some of these walks are only 30 minutes long. Other the other hand, Vicki is doing at least an hour of AEROBIC conditioning EVERY DAY! She is either doing one of her step videos, walking, jogging, or riding the stationary bike. She IS the strongest link :O).

Our 5.5 mile jog took almost as long as if we walked it, about 75 minutes, but was more strenuous. Earlier this week, I jogged around a three mile course in the neighborhood - time was 34 minutes. Not great, but getting better.
11:12:47 PM

NO DAMAGE ... went to the doctor this week for a checkup related to pains I had during the Seattle Half Marathon Walk. He found no indications of a hernia. He thinks is was a strain of the large tendon running up the inside of the leg, where is attaches to the pelvis. His prescription .. take anti-inflammatories for two weeks, and call him back if the problem persists. This is good news! It seems consistent with my symptoms .. the pain subsisted and did not come back right away, even after some modest 4 mile walks. He recommended getting some Compression Shorts. I found some at the local Sporting Goods store for $17. I'm also going to try some sort of knee support if that problem persists.

10:47:29 AM

Good Housekeeping: Weight-Loss Secrets From Big-Time Losers contains some very helpful tips from women who have lost more than 30 pounds AND kept if off for more than a year. "These successful dieters are part of an ongoing project called the National Weight Control Registry, established five years ago at the University of Pittsburgh School of Medicine. The project focuses on the real-life strategies of long-term weight losers — to see why they have been more successful than the majority of dieters, who lose weight but are unable to keep it off. The average weight loss is 66 pounds for those in the Registry, and participants have kept it off for an average of five and a half years, according to Registry coordinator Mary Lou Klem, Ph.D."
8:32:04 PM

SEATTLE MARATHON
We spent the Thanksgiving holiday with relatives in Seattle and took part in the Seattle Half Marathon Walk on Sunday. To my surprise, the original group, which included Vicki, her sister and me, had grown by five more relatives, including my mother-in-law! What a family gathering. It was great!

The weather almost cooperated. The morning of the "race" was cloudy and cool (low 40's), but the rain was (barely) holding off. We assembled about 30 minutes before the start, and watched the Half Marathon Runners start their race. We agreed that all would walk at their own pace. When the gun sounded we took off on our walk, through the downtown area and onto one of the express (carpool) lanes of the freeway. After a mile or so, we were routed to an exit that took us past a lake and through a very nice residential area next to a lake and wooded park.

Though not exactly a rectangle, the route for the walkers did not involve any switchbacks or retracement over previous territory. My first five miles or so were pretty uneventful. I was walking briskly, trying not to break into a jog when approaching some of the downhill areas of the course. Somewhere around half way (~6.5 miles), the groin pain I had initially experienced in the Silicon Valley Half Marathon three weeks earlier decided to return. My vivid recollection of the prior feeling meant this was not going to be totally enjoyable.

I had a lead of some amount over the rest of our group. As I walked past the lake, a light mist was falling, and I was thinking how nice a hot cup of coffee would be from the Starbucks I was passing. Surprisingly, my feet were the one part of my body that was not causing me problems. No blisters, hot spots, nothing. (knock on wood)

Somewhere around 8-9 miles my right knee started complaining too. By this time, my groin pain was sufficient that I was trying different things to provide some relief. While continuing to walk, I took my waist belt and moved it lower to try and take off some pressure. It made it tolerable - barely. I considered stopping, but I really wanted the finisher's medal (ladies - note the foolish male attitude).

I would have liked to finish ahead of the family group, but that was dashed as five of them passed me at about 10 miles. The final three miles should have taken about 45 minutes to complete, but was closer to an hour. Vicki and her group (including my mother-in-law) finished in 3 hours 11 minutes. I came in about 11 minutes later, and the others followed me by about 10 minutes.

At the finishing line, volunteers were present to wrap us up in a welcomed "Space blanket" and present the finisher's medal. Refreshments included hot cup-o-noodles, coffee, cocoa, fruit, and Power Bars. There were also some heaters for warming up in a protected area.

In spite of the poopy weather, I thoroughly enjoy the great Northwest. The end of November is not an ideal time to have a long race, but I see that next year's Marathon will be the weekend of December 1! However, the fall rains bring forth a new life to this area that is hard to describe. Although Seattle is not a small city, the area is a real contrast to the population mass that makes up the San Francisco Bay area.

I mostly recovered from my pains, but have an appointment with the doctor next week. I want to be sure I haven't developed the beginnings of a hernia or ???

Will I do it again? You betcha! I'm not one that is crazy enough to do multiple marathons a year, but a Half is a good challenge to aim for. And a romp in the Seattle environment on a cool, cloudy morning is worth a little discomfort. With a little more effort, I think it is perfectly reasonable to train for next year's Half Marathon Run.

My Goal for 2002 --- Completion of a Half Marathon Run, after September 1, in less than 2 hours 30 minutes. Opportunites: the Silicon Valley Marathon, the Portland Marathon and the Seattle Marathon.
9:57:30 PM

A NEW BEGINNING
I have reorganized the Journal such that I can make more frequent, short entries, much easier.
Today will be a test period, after which I will erase and restart with "official" entries.
8:16:03 AM