Session IX: 100216 – 101516:

Escape from Philly

Chapter II: Autumn    91816 - 121716

 Session IX:  100216 – 101516: 

First full week of daily running and the results are clear. There are no red zones this week and the entire week is less than 180 lbs. We won the week by a full pound, (losses out-paced gains). For the year so far we’re almost 3 lbs. down from where we started. We moved into a plunge early in the week (on days off) flattened out and then started the rise again. I had an extra meal or two on Thursday and the weight pushed up to 179 and I got a bit freaked out. Friday was a rest day and low calories consumed, so we veered back downward.

I think for next week I can space out the runs and maybe go further distances, eat less over all, but add more fat and protein… just a slightly different diet strategy than usual.

That’s all I can think of. I’ve been posting a daily video and blog about the running, so I’ll be able to refer to that if necessary. So that’s all for now.

Day	Sunday 10-02	Monday  10-03	Tuesday 10-04	Wednesday 10-05	Thursday 10-06	Friday 10-07	Saturday 10-08	Ave.
Weight	179.4	177.4	177.4	178.6	178.6	179	178.2	178.37
Body Fat %	15.1	14.7	14.7	15	14.9	15.2	14.9	14.9
BF wt.	27.1	26.08	26.08	26.79	26.61	27.21	26.55	26.63
H2O %	62.1	62.4	62.4	62.2	62.2	62	62.2	62.2
H2O wt	111.4	110.7	110.7	111.09	111.09	111	110.84	110.94
Muscle mass %	44.1	44.3	44.3	44.2	44.2	44	44.2	44.2
Muscle wt.	79.12	78.59	78.59	78.94	78.94	78.76	78.76	78.81
MM:BF ratio	2.92	3.01	30.1	2.95	2.97	2.89	2.97	2.96

OK some new averages: Yearly – 180.33: Monthly – Oct. 178.47

100216 – [Sunday #106]: wake 0400. Hard wake, but dragged it out. Won’t rush to the gig today.

AMX – BWT – stronger on myhead. More stretching, no scales, p/u, squats today. Feeling more flexible and confident.

Tea –

Round I: [N] –

Weigh in – 179.4 [-1.4] – under 180, let’s get under 15% (and stay there).

Bkft – soup.

Sluggish up the steps, but got it done.

Gig – T-mix. It’s cold in here today.

Note: Got both legs in a bow this morning.

Round II: [N] –

Lunch – Kale, cot-cheese, chicken 64% Tootsies.

Round III: [XN]

Round IV: 2 mile run ¾ 27 minutes. A few intervals and stronger at the end.

Get this protein shake off tomorrow so eve chores and maybe some creativity – it’s only 1630… Cloudy 62. Just slightly warmer. It’s been cloudy since I’ve been back. Protein/creatine fruit shake.

Round V: [N] – technically a purge, but probably due to the run. How long til I pull the next mile?

20:00 came and went w/o a ‘meal’ but I did munch on nuts and almonds.

2x tea and some work for the net. Very brief upper body work.

ACV – weigh out [179.4 no change] and sleep in tomorrow…

Round VI: [N] – woke up for this one.

100316 – [Monday #107]: Wake 0913 – super long sleep.

Round I: [X-N] –

Weigh in 177.4 – etc. etc..  3:1 but this is fragile. [-2] over night. Must run today and YMCA GX. Must take Vit C feel something coming…

Bkft – protein shake w/ Z’lama.

Run 2 miles 26 minutes.

Not hungry 2x tea. Soshe-med work.

Round II: [NF] – Good escape. YMCA Next.

Good class – medium strong for it. Legs are noticeably more flexible… energy was adequate. Could be still recovering from the AM-run. Meal AQ diner, sausage and eggs and Daily Vits.

Home – tea.

Round III: [X-N] after 2000. Basement clean up and laundry.

Weigh out 178.6 [+1.2]

Normal weight again – but to stay ahead of this fat, I’ll have to keep running. It will be interesting to see how this goes when I get back to the gig. 175 is within striking distance. Question is – when does the plateau come?

Round IV: [N] – leg work stretching w/ ankle weights.

100416 – [Tuesday #108]: wake 0715-ish

Weigh in 177.4 – same as yesterday. Happy to have maintained this a second day. Chores tea. Mostly cloudy and 58, but no rain yet. The AMX on days off has been the run, then, nothing, except yesterday I had Functional Fitness at the Y.

The run is coming soon.  A little peanut butter and blowout stack.. and the run #5/6 days (83%) – 28 minutes. Could be still recovering from the YGX yesterday. But we’ll drop the time naturally.

Meal – Bkft – soup and jalapenos (red) opened everything up. I’ve got the rest of the day free. Chores maybe a park workout – meet Carole at the track if it’s not raining.

Meal: Chicken thighs.

Round III: [N] – pretty sure this is 3.. must have skipped the other two.

Evening leg work on the track w/ Carol. Many squats and bkwrds walks up the hill…

Home & tea – and maybe another. I had yogurt today too.. walked to the new Fresh grocer and back. Had cot-cheese and shrooms w/ dinner.

Dayum! Clothes… chlorella tonight? It’s been a while… maybe W-F. sipping this cup of tea and forgot about the 2.5 mile walk to the track. I feel I’ve added some wt however I was active today.

Weigh out 178.6 – [+1.2] same gain as yesterday. Will the night answer the 1.2? Hmmm, gig tomorrow. G’nite.

100516 – [Wednesday #109]: Wake 0400 – AMX – legs work. They actually feel okay. Chair stretch, higher on yoga blocks.

Tea –

Weigh in 178.6 – still in a good place but a few more hours sleep/fast, I think would’ve made a difference.

Bkft; soup

Gig – t-mix and shredding.

Round I: [N] – late, but early afternoon.

Lunch – tea.. not very hungry. Got apple and yogurt for late formula.

Round II: [N] – quick follow up.  – apple, yogurt, blowout stack.

Home: tea

Round III: [N] –

Run 2 miles, 30 minutes. 1 mile walk and video. P-butter and soshe-med after.

Round IV: [NF] – Protein, fruit, yogurt egg shake, just before 2000… out of the window.. need to recover first, then soshe-med.

Another tea – weigh out 178.6. same no gain. Let’s see if I can kick it back. No ‘meal’ for dinner – no hungry. Lamb in the crock. ACV and chlorella – see what happens.

100616 – [Thursday #110]: wake 0600 – odd dreams. Slept to an Alan Watts lecture.. influence??

AMX – start chair stretch – str8 to blocks. Lots of stretching and deep squats, good balance – good legs strength – 4 aminos – maybe do this first thing for a while.

Tea –

Weigh in 178.6 – Good, under 15% body fat but not up to 3:1. Did I bottom at 177.4?

Bkft – Lamb soup.. spicy!! Nose open. Let’s see whatcha got.. and Vits and coconut H2O.

Gig: t-mix

Round I: [T-F] – late B4 lunch.

Walk –

Lunch 70% park’s turkey cot-cheese, vegge.

Lunch and blowout stack… a little energy dip. but lunch was all fat and protein.

Home tea – 2 rounds –

Run two miles 27 minutes – didn’t feel like it but I want “organic’ improvement. Not ‘trying’ – walk off I mile and flick.

Protein, creatine and powered drink – best mix.

Tea and spicy lamb stew. And out to the track with Carol. Belly feels funny, probably from today’s diet. Ate lunch for the first time. Might be better to skip it.

Rounds today probably hampered by chlorella.. don’t need it (or as much). Maybe rinse – ACV – done. Weigh out 179.8 Gaining back. Why? [+1.2]. Squats workout, flipped the tire.

100716 – [Friday #111]: Wake – Am stretch tired and semi-sore. Needed stretching.

Tea –

Weigh in.. 179.. [-0.8] _ I might win the week.

Why the weight gain? More food, chlorella, less sleep… not reasons but those elements changed yesterday. Could be body adaptation. We can run-break today and tomorrow. Maybe walk today and/or park work and delay breakfast or just have cot-cheese or p-butter.

Bkft – cot-cheese, scallions, shrooms.

Good to the train.

Gig: guac, spicy and t-mix.

Round I: [N] – better w/ chlorella.

Tea and apple for lunch. Not very hungry.  Makin’ a nuts run. Park today? Let’s get hype!! Probably clean house and wrap dishes.

Looks like I’m 3 for 3. Got the nuts 2 miles soldier walk –

Short park work out – rope, pulls and jumping over the bar and pushing, band work.

Dishes done.

No dinner, per se – small eats today. Apple was the only carbs I’d say and the sugar in the tea. Might nod before 2100 tonight.

Weigh out 179 – no gain – no loss. We can reverse the trend. Just one round?

ACV . Early to bed. Take that fat!! Let’s win the week.

100816 – [Saturday #112]: wake 0400. Got some extra sleep, but still tired.

AMX – stretching mostly. No soreness.

Tea –

Weigh in 178.2 [-0.8]: We won the week. Low cal day yesterday. To bed early, no hunger.. probably more tea than I needed. No blowout stack. Eat light today. Meet up with Farrah.. not 3:1 But if I can maintain today I can re-ignite Sunday – Tues.. days off.

Gig – Yogurt and T-mix.

Round: [N] –

Round II: [X-N] Refill t-mix fruit.

Tea @ lunchtime. Guac.

Round III: [X] –

Power walk in the rain up B-more ave. 22 lbs in the pack.

Dinner and drinks with Farrah 3x dark beers. Squid vermicelli and burger (late). Up late – Peetox.. in after 0200.

Weigh in [+3.2] 181.4 – oh well, back to the drawing board… days off coming and workout days @ the Y.

Round IV: [F] home. G’nite 0100. (Long day)

End of Session 9 - Part 1

This was a week of socializing, drinking, dining out, running, walking teaching yoga from chairs and two nights of leg/squats training on the field. As you can see by the bright orange strip on this otherwise blue table, the socializing demanded its due in the middle of the week, which was the first day I failed my two mile run and had to settle for a mile. Nonetheless we managed to regroup the next day and we managed to win the week. (Which I imagine will become more and more difficult as the weight “ounces” down.)

Despite our indiscretion, our average is still <180 lbs, although slightly higher than last week. We continue to hammer the lid atop of the 180 in hopes of changing our set weight to 175 lbs., before the middle of December, when I retire from my other career.

Day	Sunday 10-09	Monday 10-10	Tuesday 10-11	Wednesday 10-12	Thursday 10-13	Friday 10-14	Saturday 10-15	Ave.
Weight	178.4	178.4	178.6	180.4	178.8	178.8	178	178.7
Body Fat %	14.9	14.9	15	15.3	15.1	15.1	14.9	15
BF wt.	26.58	26.58	26.8	27.6	27	27	26.52	26.87
H2O %	62.2	62.2	62.2	62	62.1	62.1	62.2	62.1
H2O wt	110.96	110.96	111.09	111.84	111.03	111.03	110.71	110.97
Muscle mass %	44.2	44.2	44.2	44	44.1	44.1	44.2	44.1
Muscle wt.	78.85	78.85	78.94	79.38	78.85	78.85	78.68	78.91
MM:BF ratio	2.97	2.97	2.95	2.88	2.92	2.92	2.97	2.94

Averages: Yearly – 180.27: Monthly – Oct. 178.51

 

100916 – [Sunday #113]: Wake 0900-ish slight headache. 8 hrs…

Round I: (DOD) what next? Rain, chilly, challenging me to keep my run schedule!! UGH!

Tea, extended the fast, but not really H2O and various nuts until I hit the slab. (I did some stretching earlier as well.)

Run 8/11 2 miles 27 minutes and ½ walk and ½ slow jog.

Weigh in: 178.4 – 14.9 – 62.2 – 44.2 – which is either a gift or good strategic recovery [-3.0]… be smart about eating today. Soups on and diner date with Tim, early eve.

Meal – soup (Turkey) More tea.

Round II: [L-F] out to meet up - *nod on the mat.. 30 minutes.

Meal: 2x eggs, sausage. Tea, Broad St. Diner.

Just chilled after this. Candles and soshe-media catch up work.

More tea and nod… 2230-ish

Don’t feel the need to weigh out should have some good cal-burn going. Not many calories today. Maybe I can sneak in my run before the weigh in.

101016 – [Monday #114]: wake 0700 and chill, literally for half an hour.

Tea and Round I: [N] –

 Gotto the run @ 0927 – episode 9/12 – 26 minutes and felt good and natural. That hill is a chore. Once that’s conquered I’ll get out of the “Old Man” zone.

Weigh in 178.4 – 14.9 – 62.2 - 44.2

This was a shock. Why is the Bod holding weight? Still mad about those beers I bet. I got a gift the other day. Let’s see what today brings.

Bkft: T-burgers and cot-cheese.

*Note – Vit C and aminos before the run. Better grab some glute – post.

Bkft 2x Turkey cheese burger & cot-cheese.

Basement clean out seemed like a work out.

Round II: [T-F] to the Y – Ride – Good warm up, plange-esque before class. Blowout stack before.

Good class, very energetic – must be from running.

Apple after.

Meal: salmon, peppers and potatoes – Spasso w/ Z’lama.

Round III: [T-S]

Home… maybe tea before bed… Weight out? Not sure, I may be disappointed. We’ll call the weigh out 180.4 (from earlier). Let me get the ACV.

101116 – [Tuesday #115]: Wake 0830 or 0730? Can’t remember. Bad sleep – too much caffeine maybe?

Round I: [T-N]

Stretches, AMX – Got chair yoga at the Y.

Weigh in 178.6 – 15 – 62.2 – 44.2 – Flat-lining here, despite two days running and YGX yesterday… Just 3 more lbs. to 175.

Nice day to walk to the y. slow walk.

Bkft – lamb soup and tea.

Got to slip a run in today. No excuses.

Round II: [T-L] – this continues.

Walk to the Y 2.5 Chair Yoga Class. Walk back. T-Mix and chill out. Do I run or??

Round III: [X-T] – better.

*Cot-cheese, p-butter, blowout stack.

Pumpkin protein shake and salmon at Ikea.. of all places. Blowout stack.

Squats at the field w/ Ca and Ca. *30 min mat nap in PM.

It’s been an interesting day. Not sure I ate enough or drank enough H2O. walking took it out of me, maybe conditioning should include longer walks… as well as runs. Vit C before bed maybe something’s coming. Rounds have been different T & L… tea before bed too. Weigh out 180.4 [+1.8] seems normal.

101216 – [Wednesday #116]: 180.4 – 15.3 – 62 – 44 – Wake 0400 – AMX.

Tea – cot-cheese bkft.

Out –

*Eyes opened around 0315… not best sleep, but enough. I’m guessing the short sleep is why the weight didn’t drop. But there was “funny” eating yesterday too. The 3 days off didn’t push the weight below 178. So much for that theory.

Gig: Got hungry but then it slipped away.

Hit the yogurt first. Maybe get the system working again.

Round I: [N] – Better. Finished yogurt and T-mix before 1100.

Round II: [X-L] – Jupiter… odd

Lunch – Tea.. banana and guac.

Got home – aminos and Vit C @ some point. Then hit the parkway. One mile 15 minutes. I was weak. Walk back. Protein shake w/ creatine and cool aid.

Meal: Lamb soup. Tea after. Chores. (Laundry and put out trash.)

2 Rounds [X-N..D] – 5 Total. So, calling purge.

Leg stretches ACV. Weigh out 178.8 [-1.6] – I usually don’t lose during the day. Cals were low. Detox high. May have gotten rid of a sickness before it took hold. Don’t know, g’nite.

101316 – [Thursday #117]: WAKE 0400.

AMX chair stretch, more dynamic, kicks, leg raises, good balancing on hands, low & stretches.

Tea –

Weigh in [0] same. Wondered if I’d drop over night.

Good to the El. Legs and gut feel better.

Lunch – Tea got a banana. Not very hungry. No rounds. Wassup? Did vits at the gig, and some stretching in. Back of thighs burn. Run when I get home.

Round I: [N] –

Home – Run two miles.

Meal 2x T-burgers and cot-cheese.

Round II: [N] smooth.

Squats Night – total 300 + Squats. Lots of stretching, laps and mostly squats.

Home – tea… of course.

Weigh out 178.8 Maintained today.

ACV before bed. I forget the time.

101416 – [Friday #118]: Wake 0400 – sore and not feeling much like AMX – stretch in the chair, some balance on the arms, plange-esque (Not super sore, however.)

Tea –

Weigh in – 178.8 – steady, plateau, despite the work. Body shock?

Bkft; p-butter, blueberries, syrup.

Round I: [T-L]

Gig – T-mix

Round II: [N]

Round III: [J-X] – Jupiter.

Home – Run 2 miles in 30 minutes. Walk stretch walk.

Lamb stew – tea.

Round IV: - head out w/ the Boyz. 2x Guinness and H2O. Pizza @ Lorenzo’s.

Home – Roind V: [T]

101516 – [Saturday #119]: Ideas of October – wake 0846 Slight headache – dehydrated, from beer maybe…

Round I: [DAD-T] –

Legs… tight… not sore so much. Break day, stretch – maybe walk… chores… maybe catch up with some peeps.

Round II: [DAD-X] – right foot, outside bottom… over use? Bad shoes? (wore the brown hikers to work Friday. Not enough support?)

Weigh in 178, just under 15% BF.  Get to work, tea first. 2x tea. Snack on nuts, cot-cheese, no meal as of 1311 – no hunger. Dishes and social media done. Some pull ups, balancing, getting stronger here.

Meal – pbutter, strawberries, cinnamon and syrup.

Roll out with the Llama. Blueberry protein shake. Late meal, Harvest, Salmon salad.

Home: Round III: [X-M]-ish.. powerful.

Weigh out? 190.8 [+2.8]. ACV, run tomorrow. 

End of session  9