Running, half marathon and weight loss

When I was a freshman in high school, I ran the half marathon in San Dieguito. I have only a few memories of the race. First, it was cold and it was raining that day, and I wore a T-shirt in fine cotton with a giant peace symbol on it. Second, immediately after crossing the finish line, I remember breaks me in my father's arms and be completely empty for the rest of the day and the week. The last kilometer of the rain have been difficult, and probably hypothermic. Finally, my time was 1:43:14, which resulted in a 7: 51 pace / mile - not bad for a 14-year-old boy - and ranked 500 of 1035 participants.

Date	Distance	Pace	Time mobile
February 4, 1990	13.1 miles	7: 51 / miles	01:43:14

The longest run of the training that I had done before San Dieguito, perhaps 10 miles. The three extra miles, cold, and my poor choice of running swearing helped me carry long-distance running for many years. It was not until I met Rae ran a half marathon (as part of our personal training triathlon). Last year I started running more regularly, complete twelve marathons run-media:

Date	Distance	Pace	Time mobile
January 13, 2013	14.1 miles	10: 33 / mile *	02:28:49
January 27, 2013	13.4 miles	9: 36 / mile *	02:08:47
February 3, 2013	13.4 miles	9: 18 / mile *	02:04:11
February 9, 2013	13.1 miles	9: 42 / mile *	02:10:02
May 5, 2013	14.6 miles	10: 17 / mile *	02:30:14
June 8, 2013	14.5 miles	9: 52 / mile	02:22:42
June 15, 2013	13.9 miles	9: 43 / mile	02:14:33
August 3, 2013	14.4 miles	9: 32 / miles	02:16:50
August 17, 2013	13.3 miles	8: 47 / mile	01:56:22
September 14, 2013	14.7 miles	8: 57 / mile	02:11:56
November 2, 2013	13.3 miles	8: 59 / mile	01:59:21
December 14, 2013	14.7 miles	10: 20 / miles	02:31:58
* Estimated pace, before I began to pursue my Strava runs.

As you can see, my runs between one and two were slower than my 14 years time and a half minutes. I ran to my record in one of those long runs to beat, and I could not if I tried. 2014 started slowly through work and other priorities; in June, the two had connected long runs 13 miles:

Date	Distance	Pace	Time mobile
January 15, 2014	13.3 miles	8: 46 / mile	01:56:54
May 10, 2014	14.6 miles	9: 13 / mile	02:14:47

My love for pizza after me. Moderation is the key when it comes to my weight goals.

However, running with a view of these statistics, you would think I was in good shape. Unfortunately, despite all this work, the books have continued to build my body. I mistakenly thought that doing a few sets of 3-5 miles and long term than a month, I could eat whatever I wanted. However, this exercise regimen was not doing enough to reduce or eliminate my excess calories. In June 2014 it was about 25 pounds over where I wanted to be. I felt like someone used Photoshop 5 points races all over my body; even now defined my legs seemed a knee strains attached blubbery. How many middle-aged people give, I realized I had to let me go!

It is at this point that I finally decided to do something about my weight, caloric restriction coordinated plan better eating habits and exercise more.

Nutrition

I started with less carbohydrates and snacks consumed on a daily basis. It was necessary to reduce or eliminate some of my favorite foods like ice cream, bread, chips and pizza. Everyday I do my best to avoid additional snack, party or a meal and go to bed hungry, to keep an overall deficit of calories throughout the day. I am not called for a plan (ie, paleo, gluten free, Atkins, etc) only make better decisions about what I eat and avoid it. I have not, in recent years, a large juice or soda person, and the water is still my drink of choice throughout the day.

Exercise

In the last eight weeks I have greatly increased my exercise program, do something for the heart rate six days a week. If I do not show, I bike or swim laps in our pool. My shopping week are 3-5 mph range. These range from simple call Monday to a kind of fast race or speed training on Wednesday or Thursday. Also, I was one, two miles almost every day around our neighborhood at night on foot.

Levi Stadium, home of the San Francisco 49ers

Saturday was reserved for my long runs. Since the beginning of June, I completed six marathons run the half, the last four races have been completed at a faster pace in each consecutive week. Most studies were Levi Stadium, the new home of the San Francisco 49ers football team. A stage race Levi 237 and back to my house watches last thirteen or fourteen miles. Another half marathon course along the new Apple campus in Cupertino run under construction near the pedestrian bridge over the 280 freeway and back again.

Date	Distance	Pace	Time mobile
June 14, 2014	15.3 miles	8: 54 / mile	02:15:56
June 28, 2014	13.3 miles	8: 17 / mile	01:50:32
July 12, 2014	13.4 miles	8: 18 / mile	01:50:56
July 19, 2014	13.3 miles	8: 05 / mile	01:47:47
July 26, 2014	13.3 miles	7: 56 / mile	01:45:38
August 2, 2014	13.3 miles	7: 42 / mile	01:42:38

This increased exercise routine resulted in my career, August 2, 2014, when finally the sentence, the more than two decades broke. I would not say I went back to my level of weight and physical condition of 14, but at least I can say that, wiser and more experienced version of me that most of a new personal record (PR) had gotten in the distance half-marathon ! The time would have been even better - perhaps even in 1:40:00 - the road was closed to cars because there are six signs along the road (two per round trip).

After two months

Because of these changes in my life I began fifteen books against my body so far. I have ten pounds to go to reach my goal, and I hope to achieve in the next two months! Once there, I will move on to the maintenance phase of the weight and the intention to integrate some of my precious new food in my life - in moderation, of course!

I can definitely see a difference in the way I looked before and how I look today. Here is a group of images, fat face in February 2014 to August 2014:

Before and after my facial fat melting in recent months.

Advice

Several different tips on exercise, nutrition and weight loss that I have found to be useful for me in the last two months:

• Go to bed hungry
• Avoid additional snack, party and meals throughout the day
• If you do not exert yourself during the day, try to at least thirty minutes around the block at night on foot
• Eat more foods rich in fiber to satisfy your hunger (ie, oatmeal, cauliflower, broccoli) and processed foods
• Mix up your exercise routines so that your body is not too much to the old routine
• Share if you stay your exercise regime and weight loss with friends, in
• The exercise and better food choices a habit
• Keep pushing your physical limits and expand

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