Revel Ready Challenge - Cardio

A few days ago I shared that I am starting my Revel Ready Challenge. Yesterday, I talked about the nutrition component. Today, it's Cardio.

First, I'll say this. I consider myself a runner. I have finished six full marathons, for pity sake. I've earned that title. But I'm also being honest with myself about my current fitness level. And that means I need to build myself back up to a healthy weight if I expect to run the distance and pace I was at a year ago.

I have a plan to log sixty miles over thirty days. That's combined, and it involves a few longer days and a few rest days. And I plan to run some of those miles and walk the rest. And I'm just fine with that.

For anyone reading along and feeling like, "I'm just a walker, so I can't lose weight," you are mistaken. Here's why:

See? Both of those numbers were calculated based on my age, height, and weight. I entered a four mile distance and one hour for walking and thirty minutes for running. (Since that is the time it would take to cover four miles at those two speeds.)

Yes, running burns more calories. But walking the same distance (over a longer time period) burns nearly as many. And walking definitely burns more calories than sitting on the couch, so there's that.

Anyway, I share all of that to explain that I am committing to the sixty miles but not sure yet how many of those I will run and how many I will walk. And I'm perfectly fine with that. When I'm out on the road and I feel like running, I will. And I may add some more miles, too. But the sixty WILL be done.

It's not a lot for a dedicated runner. But it's a good amount of miles to get me back on track. And that's the plan.

* Also, a late addition to the plan. Looks like I am now heading to Indianapolis this weekend to run the Indy Mini Marathon. It's a chance to reunite with last year's Sole Mates (along with additional family and friends). I'm not trained to run a half marathon right now, but I don't care. I'm going to get out there on the course, enjoy the time with my friends, and get those miles done if I have to crawl across the finish line.

Plan. Commit. Train. That's what I'm doing now.

Revel Ready Challenge - Nutrition Plan

Yesterday I shared the highlights of Captain Awesome's Revel Ready Challenge. Today, I'm going to share the details of my nutrition plan.

I start, though, with a disclaimer: I am not a nutritionist. I am not a doctor. And I am not making recommendations for anyone. This plan is what I believe will work best for me over my thirty day challenge.

For breakfast during the week, I go with the easy meals. My calorie limit is 350, which is actually a lot if I make healthy choices. I can have oatmeal, fresh fruit, and coffee, and I'm still under my max calories.

On the weekends, when I have more time in the morning, I can be more creative and make a real meal. I whipped up a scramble with a couple of whole eggs, lots of eggs whites, bell pepper and red onions. It's a lot of food and totally filling.

After breakfast, I have 100 calories set aside for a morning snack. It's not a lot, but it's a chance for a little fresh fruit or veggies that can tide me over until lunch. I haven't been taking consistent advantage of these morning snacks, and I will need to do that to make sure I don't get too hungry and respond with a fast-food binge.

Speaking of lunch, I am opting for convenience over perfection here. I have allotted myself 400 calories, and I am choosing frozen meals over fresh food. Yes, I know that these tend to have elevated sodium levels, but that's a trade-off I am willing to accept in return for a quick and easy low-calories meal.

After lunch, I have another 100 calorie snack allowed in the afternoon. I haven't been eating anything then, either, usually opting for a Diet Coke, instead. And that means I am super hungry by dinner time, so that is something I need to remember. Eat your calories, John!

Dinner time means 550 calories, and that is plenty if I make healthy meal choices. It takes a bit of measuring and prepping, but I think it's worth it to make the time.

For the challenge, I am crediting myself with one point for each meal and then one more point for the day's total calories. I do that to make sure that I don't let one bad splurge take over a whole day. Just because I eat an extra 100 calories at lunch, I can offset it later and still be within my goal for the overall day.

Breakfast - 1 point
AM snack - 1 point
Lunch - 1 point
PM snack - 1 point
Dinner - 1 point
Daily total - 1 point

And lest I forget, I also earn a point by drinking sixty-four ounces of water each day. I hit that without even trying, since I drink water all day long. But hydrating makes a big difference in everything, so it's worth the point.

I will increase my daily calorie count after my 30 Day Challenge, because my increase training levels will require more fuel. But for this kick-start, I can get by on fewer calories.

Like I said, this eating plan isn't for everyone. It isn't even for me for long-term. But it's what I think is right for me for now.

And here we go!

Captain Awesome's Revel Ready Challenge

As I shared yesterday, I am facing my recent weight gain head-on and challenging myself to get back on track. I tend to do well when I create a plan, and this one is a monster!

No surprise here, but I am using a S.M.A.R.T. goal to increase my chances of success. That means the goal is specific, measurable, achievable, results-focused, and time-bound.

• Specific: I will reach my goal weight of 170 pounds by following my nutrition and fitness plan.
• Measurable: I will lose two pounds per week.
• Achievable: I have what I need to reach this goal - the time, the resources, and the support.
• Relevant: The weight I have gained is adversely affecting everything for me right now, so focusing on my health is the most important thing I can do right now.
• Timebound: My next full marathon is Nov. 7th and I need to be in peak condition for that.

Over the next few days, I'll share all of the details. But in general, I have set up myself up with a daily challenge that covers nutrition, running, strength training, and accountability.

The first stage is my 30 Day Reset. Every single day, I'll earn points by staying within my calorie range, running a combined total of sixty miles, completing my weight training circuit, and blogging and posting updates.

It's a big challenge, and it would be very difficult to maintain this level of intensity for the long run. But as a kickstart to get me fired back up again, it's perfect.

Tomorrow, I'll outline my nutrition plan. It's the foundation of successful weight loss. But first, a little peek at the marathon I'll be running in November.

It's the Revel Canyon Los Angeles Marathon, and it may be one of the most beautiful courses of any marathon out there.  It's run through the Angeles National Forest, featuring a downhill slope and the unbelievable beauty of the San Gabriel Mountains.

Beautiful, right? And the downhill slope over the majority of the course absolutely plays to my strength. Some people don't have the knees for downhill, but I love it. Dare I say it, I am going to chase a PR on this course.

I'm back, friends. Captain Awesome is back.

Move. Move. Move.

 It's 6:21 AM on Friday, and it is time for a little walk.

I need to remind myself that every workout doesn't even have to be a workout. Sometimes, just getting out of bed and walking a few miles is the best thing for me.

Time to move!

#BlogOnTheRun