Cowboy's Diary

[cowboy48]

Hi Cowboy,

I have total faith in your ability to push yourself 21.1 K! It's okay if it's hard to believe it now because you will prove it to youself on your birthday and it will be amazing! lol I love you comparing yourself to different dogs, the good news is that you pushed yourself through the workout and finished! The clinic and boot camp sound tough, it's so cute that you and your wife will be working out together once a week. Enjoy your rest day!

Thanks, Janvier. I am glad one of us has the failth-lol. My wife and I have been doing boot camp together for the last year or so. It is nice to get away from the kids-lol. We are both getting healthier although hers is coming slower than mine she has come a long way from when we started.

 

[cowboy48]

Good Thursday Morning,

My much needed rest day was yesterday. I needed it but still felt guilty having it. I have to get over that as I am going to need at least 2 rest days a week for the 1/2 marathon training. I ate just over 1450 calories. It is weird but on my days when I don't exercise my calorie limit is 1476 to lose a pound a week. Makes me wonder how much I CAN eat once I am on maintenance. The amount I eat now is enough but one piece of cake will ruin my whole day-LOL. Makes sense now that I am the weight I am that my body requirements are less but maintenance sounds like it will be fun to try to control what I can and can't eat. Almost like a diet that you are always want to plateau on-haha.Oh well, nothing I can do about that- the cake would just make me sick anyway.

That is it- short and sweet today. I hope everyone has a Great Thursday - one more day till the weekend.

 

[cowboy48]

Good Friday Morning,

Well another week has gone by. Another week of watching what I eat and running my ass off-lol. Today I am hitting the weights for an hour or so. We just had another 10cm of snow here yesterday - spring snow - so it is heavy and wet. I may not be able to run outside on Sunday as the paths may be treacherous. I guess I will have to wait and see. It is supposed to be above zero for the next couple of day so maybe it will melt the snow or at least make the paths runnable again.

You know I was just thinking that I have posted that I eat the same thing every day for breakfast and lunch-not entirely true-lol. Since I was told to eat more protein when I started training for my 10K run in March - on Friday and Saturday mornings I treat myself and stop at McDonald's. That's right, McDonalds! I have a large coffee, Egg McMuffin ( no butter or cheese) about 190 calories and in Canada, McDonalds sells low fat muffins. So I have one of those as well. Now the muffins are low fat - about 8g but not low in sugar or calories (about 380) but I incorporate them into my daily calorie allowance and so far it has all been working out fine. Besides everyone deserves a treat every now and then, don't they? The extra protein - especially from the Egg McMuffin makes a big difference in my running or weight training.

So that is it for today. I hope everyone has a wonderful Friday and a great weekend.

 

[Janvier]

Hi Cowboy,

How was your weekend?

I can't believe you had 10cm of snow!!! !!
The weather here is all over the place as well, early last week it got up to 21 degrees and yesterday is was about 1 degree and snowing! Oh the life of a canadian lol.

Your weekendly McMuffin from McDonald's sounds like a good treat and a healthy version of a treat as well, it's nice to add new things into your diet now that you are so close to your goal.

You did great as usual last week, keep it up, you are soooo close to your goal, I can't wait to see you get there!

Have a wonderful Monday!

 

[cowboy48]

Hi Cowboy,

How was your weekend?

I can't believe you had 10cm of snow!!! !!
The weather here is all over the place as well, early last week it got up to 21 degrees and yesterday is was about 1 degree and snowing! Oh the life of a canadian lol.

Your weekendly McMuffin from McDonald's sounds like a good treat and a healthy version of a treat as well, it's nice to add new things into your diet now that you are so close to your goal.

You did great as usual last week, keep it up, you are soooo close to your goal, I can't wait to see you get there!

Have a wonderful Monday!

Thanks, Janiver. Yeah the weather sucks lately. Sometimes I wonder why I live here-lol. Weekend was pretty good. How was yours? Thanks for stopping by!!

 

[cowboy48]

Happy Monday,

This weekend went okay. Not great but okay. I felt lethargic and tired all weekend. I don't feel sick just tired, Weird- I wonder if I am eating enough. I lost another pound last week - down to 178 so 3 to go to goal- wish I could just drop the last three but will take the 1 pound a week. I was supposed to run my 3K on Saturday but was busy with other things so I never got that in. I live on an acreage and Summer is my busy time- cutting grass and tending to the gardent etc. so I have to make changes in my training schedule to accomodate that. Did my run on Sunday in the river valley- tried a different route. Huge freaking hill from bottom of river valley to top- took all I had to get there but I did it. Ran about 7K but that hill did me in-lol. I guess I am going to have to get used to it as part of my clinic is running hills one day a week.

I got some bad news on Sunday- my trainers are both moving away in May so no more boot camps. I am happy for them but will miss their guidance and knowledge. Lucky my 1/2 marathon clinic starts right away so my running won't suffer- I hope. I have to readjust my whole thinking now that they are leaving as I hoped to do their outdoor boot camps in the Summer months. They are both a little older and their boot camps were tough but geared to all ages. I don't know if the other boot camps around are more geared to younger folks- I will have to do some searching i guess.

I noticed this last little while that I seem to be getting slower on my running times rather than faster. I don't seem to have the steam to push myself. I don't know if it because I am still not eating enough or I am between training schedules so feel kind of out of sorts. I don't know what is going on??

Well that is it for today. I hope everyone has a Great Monday!!

 

[Tigpuppy]

Howdy pardner! Sounds like you are doing fantastic to me! I think your 50th birthday plans sound like something really memorable to do - very cool idea!

I don't think I'd be too worried about the slower run times. I just read an article yesterday about how too many runners focus on building speed and end up with injuries. Those that take a slower pace and work more on increasing distances tend to have fewer injuries and are able to keep up the running more long term - as long as the running isn't every day. The article recommended running no more than 4 times a week. But like you I've learned to really love running - sometimes I just need to feel my feet pounding out the miles more than 4 times a week. It's theraputic for me.

Sounds like you are having the same crappy weather we are having here. We got over 6 inches of snow last Thursday night, and tonight we are supposed to get another 8 inches! What the heck is up with that??!?!?! I'm supposed to be getting my garden ready for planting by now! Instead I can barely see the fence I have around it because it's covered up with snow! Then I have to wait for the snow to melt, which always causes my garden area to flood. Then of course I have to wait for things to dry out enough to work the soil. At this rate I'll be lucky if I can toss out a few seeds by the middle of June! Man, I tell ya I REALLY live in the wrong part of the country....

Have a great week!

 

[cowboy48]

Howdy pardner! Sounds like you are doing fantastic to me! I think your 50th birthday plans sound like something really memorable to do - very cool idea!

I don't think I'd be too worried about the slower run times. I just read an article yesterday about how too many runners focus on building speed and end up with injuries. Those that take a slower pace and work more on increasing distances tend to have fewer injuries and are able to keep up the running more long term - as long as the running isn't every day. The article recommended running no more than 4 times a week. But like you I've learned to really love running - sometimes I just need to feel my feet pounding out the miles more than 4 times a week. It's theraputic for me.

Sounds like you are having the same crappy weather we are having here. We got over 6 inches of snow last Thursday night, and tonight we are supposed to get another 8 inches! What the heck is up with that??!?!?! I'm supposed to be getting my garden ready for planting by now! Instead I can barely see the fence I have around it because it's covered up with snow! Then I have to wait for the snow to melt, which always causes my garden area to flood. Then of course I have to wait for things to dry out enough to work the soil. At this rate I'll be lucky if I can toss out a few seeds by the middle of June! Man, I tell ya I REALLY live in the wrong part of the country....

Have a great week!

Hi Tig,

I guess the slower times don't bother me so much - I have to slow my pace down for the 1/2 marathon anyway but what does bother me is the way I feel when I am running. I don't have that runner's high- you know what I mean? I just feel run down and tired. I don't know what is going on. I still love it but it doesn't seem to love me right now-lol. I don't know maybe it is the between run doldrums or something.

I looked back on my calendar and this past weekend last year I did our lawns. We power rake and clean them up every year. This year there is still 2 feet of snow on them. It has been a long time since things have been this late.Never mind the garden-lol. I may get mine in by August-lol. Thanks for stopping by. I know how busy you are!!

 

[cowboy48]

Good Tuesday Morning,

Okay, I don't know what is going on with me but I wish it would stop. I am just not myself. Feeling lathargic and tired- maybe I should go for a checkup or something. Maybe I am fighting something. Anyway, today is a heavy day in the exercise department. 6K run and then 1 hour of bootcamp so I better snap out of this in a hurry. It isn't that I don't run or feel like running it is HOW I am feeling WHEN I am running. It is so weird- don't know what is going on??

About a year and a half ago I got a detached retina in my left eye. It was a 360 degree separation so it was very serious. I was basically blind in my left eye. I got it fixed by a specialist at that time but have been having problems with it for a while now. I can see out of it but I have distorted vision in it. My doctor has been trying to clean it up with steroid drops for the last year or so. About 6 months ago, he started using something different but he had to inject it in my eye. Now I don't know if anyone has had a needle in the eye but it is not a pleasant experience at all-lol. I am now on injections every 6 weeks to try to fix the distortion in the eye. One of these injections happened yesterday. So no exercise at least for a day or so. Not a pleasant experience but from where I was a year and a half ago I have to be thankful -which I am. This has nothing to do with me feeling tired I know but it doesn't help either.

Well that is it for today. I hope everyone has a great Tuesday!

 

[dwwise83]

Good Tuesday Morning,

Okay, I don't know what is going on with me but I wish it would stop. I am just not myself. Feeling lathargic and tired- maybe I should go for a checkup or something. Maybe I am fighting something. Anyway, today is a heavy day in the exercise department. 6K run and then 1 hour of bootcamp so I better snap out of this in a hurry. It isn't that I don't run or feel like running it is HOW I am feeling WHEN I am running. It is so weird- don't know what is going on??

About a year and a half ago I got a detached retina in my left eye. It was a 360 degree separation so it was very serious. I was basically blind in my left eye. I got it fixed by a specialist at that time but have been having problems with it for a while now. I can see out of it but I have distorted vision in it. My doctor has been trying to clean it up with steroid drops for the last year or so. About 6 months ago, he started using something different but he had to inject it in my eye. Now I don't know if anyone has had a needle in the eye but it is not a pleasant experience at all-lol. I am now on injections every 6 weeks to try to fix the distortion in the eye. One of these injections happened yesterday. So no exercise at least for a day or so. Not a pleasant experience but from where I was a year and a half ago I have to be thankful -which I am. This has nothing to do with me feeling tired I know but it doesn't help either.

Well that is it for today. I hope everyone has a great Tuesday!

With all of the increased cardio, etc... you may want to consider upping your calories for a week and see if you feel better. You could probably (easily) eat 2000 cals per day, exercise, and still lose those last three pounds. Your body is a machine and you have to feed it if you want it to work!

 

[dwwise83]

What is your BMR?

Here is a really good .

Once you figure out your BMR, multiply it in the following way to determine you maintenance level:

If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2

If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375

If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55

If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725

If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

For example, my BMR is 2100. Once I factor in exercise, I need 3,255 calories per day to maintain! Therefore, if I eat at 2,000 cals per day, I'm still at a huge deficit.

Now, if you do increase your cals, don't be scared if your weight goes crazy the first week. Your body needs time to adjust and will level back out.

 

[Janvier]

Hi Cowboy,

I'm sorry you aren't feeling like yourself lately, I'm in the same boat, just tired with no energy, it's such an annoying feeling because the urge to workout is there, the energy just isn't to give you that "umph" you need to really power through it. I've been thinking the problem is protein for me, I'm not sure how much protein you eat but maybe you need to up yours as well. How have you been sleeping? Lack of sleep could do it too. Whatever it is I hope you find the problem, cure it really quickly and get back to powering through your workouts. The good news is that you are still working out and the weight is still coming off, you could easily just say I'm not working out today and lay on the couch so good job and pushing yourself. My goodness, that needle in the eye sounds terrible ! I hope your eye starts getting better, I couldn't imagine how frustrating that must be.

I hope you feel better really soon!

 

[cowboy48]

With all of the increased cardio, etc... you may want to consider upping your calories for a week and see if you feel better. You could probably (easily) eat 2000 cals per day, exercise, and still lose those last three pounds. Your body is a machine and you have to feed it if you want it to work!

Thanks, I have tried that just recently in fact. The trick is to increase the calories but not gain weight-lol. I increased the protein and I think that did the trick. Feeling better now- workout yesterday went well. Thanks for the BMR- I use it all the time. I know what I need to eat the trick is eating it all-haha. Thanks for stopping by,

 

[cowboy48]

Hi Cowboy,

I'm sorry you aren't feeling like yourself lately, I'm in the same boat, just tired with no energy, it's such an annoying feeling because the urge to workout is there, the energy just isn't to give you that "umph" you need to really power through it. I've been thinking the problem is protein for me, I'm not sure how much protein you eat but maybe you need to up yours as well. How have you been sleeping? Lack of sleep could do it too. Whatever it is I hope you find the problem, cure it really quickly and get back to powering through your workouts. The good news is that you are still working out and the weight is still coming off, you could easily just say I'm not working out today and lay on the couch so good job and pushing yourself. My goodness, that needle in the eye sounds terrible ! I hope your eye starts getting better, I couldn't imagine how frustrating that must be.

I hope you feel better really soon!

Thanks, Janvier. I am feeling better today. I did in fact increase my protein and it has made a big difference so far. I hope I found the magic pill-lol. I am sleeping okay but I find as I get older I wake up more through the night. Thanks for stopping by

 

[cowboy48]

Good Wednesday Morning,

Okay, I am feeling better today. I increased the protein in my diet. I found a new protein bar that has 30g of protein and only 250 calories so I used that yesterday before my run and my boot camp. I had enough energy for both, yesterday which felt really good. I hope the feeling stays. I had my last Tuesday boot camp last night as the 1/2 marathon clinic starts next Tuesday (at the same time as boot camp). So I am moving my boot camp day to Thursdays for a couple of weeks.

Run went well yesterday- really pushed myself as I wanted to get out of this lethargic cycle I was in. Boot camp was more supersets so I was wiped out by the time I was finished but in a good way.

Eating is still about 1450 calories but this will need to be pushed up to at least 2000 once I hit goal and start my other training. In fact it will need to go up even higher but I will do that slowly so I don't gain weight.

That is it for todsy. I hope everyone has a Great Wednesday!!

 

[cowboy48]

Good Thursday Morning,


Happy Easter to everyone that celebrates it!! Yesterday was rest day. I needed it once again as my run and boot camp kicked my butt on Tuesday. Eating was the same about 1400 calories. Pretty boring-lol. Next Tuesday I start my 1/2 marathon training and I am kind of excited. I still am feeling like a fake when it comes to running with real runners but I hope that goes away soon. My boot camp trainers seem to think that I am not only a real runner but that I am pretty good at it. They said I am going to smoke this 1/2 marathon. I hope so.

For all you runners out there - did anyone watch the Boston Marathon? How does a man run 26 miles in 2:03- that is insane. Something for me to shoot for - lol- but I don't think it will happen for me. I watched some of it- looked like he was sprinting the whole way- CRAZY!!!

I know for a lot of people out there this weekend is not a good one, simply because of all that chocolate all around. Stay strong people!! And if you happen to give into temptation put it behind you and go forward with your diet and exercise routine. I have a tendency to not indulge at all- if I do the whole dish of Cadbury Mini Eggs (my favorite- YUM) would be gone. My wife bought some a couple of weeks ago and put them in a dish on our coffee table. I have not had one. Not that I didn't think about it but I won't indulge. It is a real test of my willpower though. Be strong out there and try not to give in!!

That is it. Have a Great Thursday!!

 

[Janvier]

Hi Cowboy,

Happy Easter!

I'm really glad to hear that you are feeling better now that you've increased your protein. Are you still feeling more energized today? That was a really great compliment to hear from your boot camp trainers! Great job at resisting temptations, I need some of your willpower, I'll be fine when it comes to chocolate, I live alone and refuse to buy a single one because I'm not the type who can have just one or just a taste of anything, I need a whole bag/box whatever so I'm not going to play with temptation and chocolate.

Have an amazing Easter weekend!!

 

[Derrick]

You will totally kick ass when you do that half marathon! Train smart now, kick ass later.

The dude that went 2:03.xx is an alien for sure. I bet he weighs 125 pounds. Running is becoming a flawed sport. They need weight classes just like fighting, wrestling, etc. The age classes need to be expanded though. Instead of 30 to 34, 35 to 39, etc., they need 30 to 39, with weight classes every 30 pounds or something. Just a thought.

 

[Tigpuppy]

Hey Cowboy - you mentioned that you found a new protein bar. Can I ask what brand it is and what flavors it comes in? How many have you tried?

I've only tried a few and so far the only one I've found that I like even remotely is the Clif Builder bars. I get peanut butter or chocolate - YUM! It doesn't have as much protein as the one you mentioned though - only 20 grams. And it's 270 calories. Lots of times I'll just cut the bar in half an only eat half at a time. Really seems to give me the go that I need.

Have a happy Easter!

 

[cowboy48]

Hey Cowboy - you mentioned that you found a new protein bar. Can I ask what brand it is and what flavors it comes in? How many have you tried?

I've only tried a few and so far the only one I've found that I like even remotely is the Clif Builder bars. I get peanut butter or chocolate - YUM! It doesn't have as much protein as the one you mentioned though - only 20 grams. And it's 270 calories. Lots of times I'll just cut the bar in half an only eat half at a time. Really seems to give me the go that I need.

Have a happy Easter!

Hi Tig,

It is the Premium Protein Bar- comes in Double Chocolate, Chocolate Peanut Butter, and Yogurt Peanut Butter- all three come in the box of 12 that I buy. They are around a dollar a bar. I get them at Costco up here. They are around 260-280 calories with 30g of Protein and they taste pretty good too. I have been eating Power bars.They aren't bad tasting but only have 10g of protein. I actually don't like the ones that are like granola bars- I use them for meal replacement so the granola bar ones aren't enough to fill me up.