MEN Only -- A.I.M Challenge: Labor Day Challenge OPEN

This is a Motivation/Challenge designed for Men.  This is a continuation of the April Fool's Challenge and the July 4th Challenge for men started by pinksalmon.

Pick your personal goal: Weight Loss, Increased Fitness, or Fat Burn.  Post it and commit to it.  This forum is here to challenge you to meet your goal.  The Purpose of the AIM Challenge is to provide:

1.  Accountability:  Weekly check in to update your progress.  Weigh in each Wednesday Morning. 
2.  Information:  We will share our experiences, what is working to get into shape, nutritional suggestions, fitness advice, and best practices for results.
3.  Motivation:  Encouragement to make and continue life changes that lead to burning fat, increased fitness, and overall health.

Challenges follow a quarterly time frame and are open to any men willing to commit.  Do you want it?  We are getting it DONE!

AFC Result:  277.5 lbs and 971,250 calories burned off
J4C Result:  172.6 lbs and 604,100 calories burned off
2008 combined total: 450.1 lbs and 1,575,350 calories burned off

Check out our previous challenges here:
http://caloriecount.about.com/forums/post/716 05.html

Want your current BMR?  check out Phord's BMR page 

Check out our results:  AIM Challenge Results

scottp: Great job getting to 203!! That makes an even 50 lbs. burned off since we started in January.  I agree with you on the even number thing.  It is even more difficult when the number goes from the decade to the century -

TW: 200

LW: 199

I attribute the gain to too much eating out over the weekend, and a business lunch yesterday.  Way too heavy on the salt.  On the upside, mileage is up and training is going well for the half mary at the end of August.  I can feel the conditioning level increase each week which is pretty cool.  I have never in my life trained for anything, so this is all uncharted territory for me. 

ww

This week I have been on holidays at the cottage.   I finally registered for a full marathon it is to take place on October 12th.  So now I have a good reason to step up my training. This week I completed all my training runs despite the rain.  Next week may present more of a challenging as I will be travelling to the east coast and back.  When done we will have covered over 3500km.  Not looking forward to the gas bills though.  I hope to run along the beach in Cavendish Beach P.E.I. and maybe do something in Halifax Nova Scotia.  We will be going through the US on the way back but my wife plans on doing allot of walking while WE shop.  Good thing we have a small car or else we might have to declare the loss of a small fortune.

CW: 161

GW: 160

Run a total of 60km this week

wiliwigi: good luck with your training.  Hope the weather cooperates on the day of the race.

 bobev: slow and steady wins the race.  I know when I do hill training it really makes a difference in my running stamina afterwords.  I always ware my heart rate monitor to make sure I don't over do it.  Good luck, its a great feeling when you look back from on top of a hill and seeing how far you have come.

dabo70:  Way to go.  Doing the c25k program is a great! Having a race goal is even better.  My first race was the Santa Shuffle last December. I didn't have to worry about overheating. haha.

thanks for the warm welcome and I look forward to sticking with this challenge and any that follow it!

munrori - I had heard so many good things about c25k that I figured I just had to give it a try.  week 1 day 1 was difficult, and although I'm not looking forward to how I'll feel afterward, I have to say that I am looking forward to doing week 1 day 2 tonight!  I too plan on doing my first race in the fall/winter (possibly our towns december snowball run).  it would be nice to not have to worry about overheating as I do that fine just sitting at my desk, let alone while working out!

Hey guys. I completely spaced out on posting last week. I've also been wandering from the diet a bit too much recently and have been feeling it in energy levels.

I kicked myself in the butt over the weekend and am getting back on track. Today I'm at 171 -- back to where I started this latest challenge at.

CW:  184 lbs

LW: 184.4 lbs

LDC: 175 lbs

Great week of training and diet ... Only very small weight loss.  Its got to kick in soon.

Good thing I lost 35+ lbs with this diet  (without exercising 20% as much as do now) and know it works, else I would have thrown in the towel last year if I busted my butt and lost .4 lbs!  Oh well ... It is what it is.

Would like to get closer to 180 for my 10 miler in 18 days and a few below 180 by Sept 7th 1/2 marathon.  1 lb a week should not be that much to ask and can not get anymore of a deficit than the 800 - 1000 calories I have been at as burning 2800 - 3000 with running.

October 19th marathon I am shooting for 170 lbs.  That being said I am not sure what else to do at this point besides sticking with the program and figure body will have to come around sooner or later (Hopefully sooner than later!)

KOKO

LW: 274

TW: 274.5

Up a half pound this week but I am actually OK with that. It could have been worse. I went on a bit of a food bender on Saturday. It was the first time that I really fell off the wagon since I started this so I'm not going to worry about it. I did a little extra cardio to make up for some of the extra calories and I am back on the right track.

Week 3 day 2 is in the books for the C25K. I think I have to work on my breathing. Something to work on for day 3 week 3.

Current weight 249.0

bubbaluffaguss: when I took my "learn to run" clinic they said that you can improve your breathing if you visualize your head being attached to a string that someone is pulling straight up.  |You don't have any choice but to stand taller when you run.  Another thing I find that works is spreading your fingers when your run.  It is supposed to help loosen the muscles in your chest.  I know that it sounds silly but I find it really works especially when doing hills.

dybo70: way to go! Your well on your way.  Prepared to amaze yourself

rk1: hang in there,  you're right, your body has no choice but to give it up when you work for it.

thanks munrori! I'm resisting going to fast. Used W2 of C25K podcast for a C2 rower workout this morning. Worked out well. Am actually looking forward to W2D3 tomorrow!

Eek!  forgot to post yesterday:

CW: 174.5

We're all getting ready for the USACK Nationals (Sprint Kayak and Canoe races).  My whole family is racing there next week in Oklahoma.  I won't be weighing in next week, but wish me luck in the races!  (Goal is to cross the finish line upright.  Not personally racing for speed this time.)

BobEv:  I live about 5 miles from Suwanee, GA!  Are you only in town for the week?  I'll be in Oklahoma all next week, so I won't get to come visit.  :-( 

Hi All,

  Wasn't near a computer yesterday.

LW: 279

CW: 279.

No weight loss but that's Ok, I have been sick so I haven't worked out this week.

Last week ?

This week 194.

Hopefully I will return the trend the other way.

Life is crazy but good.  Working out very hard.  Lots of core work and running.  Runs consist of interval sprints, interval hills and a long run (under 11 min miles).  I've reduced the time in my long runs by a min/mi. in the last two months.  Weight's not coming off like I'd like bu teating well.

Last week 221

This week 223

Oh well.  WW, I was probably too aggressive with my labor day goal. 

Contrats to everyone on the level of work.  I can't understand half of what you're saying, but it sounds good.

Welcome to all the new lads.  Good luck.

SRQ

Dang Phord I will only be there from Sat 8/2 thru Sun 8/10. When do you get back from Oklahoma. Its funny, I live in North Texas, a short drive from Ok! (an hour, which is short in Tx!). We'll be back to Suwanee again, and again, until I get transferred by Lockheed back to the Marietta plant. Probably early next year. If your interested, my son is a marathoner, and he might be interested in finding someone local to workout with.

Well I missed my chance at first wog in the rain. My wife went nuts as I changed and forced me to go to the gym. So I did have a first - a first wog on a treadmill! Went well. I brisk walked at 3.8 mpg, jogged at 5 mph - which surprised me. I didn't realize I was moving that fast on the street. I jogged at 5.2 mph for the last interval and it felt good. Didn't feel like much of a change from 5.0 except my hr went up a touch.

I'm looking forward to it w3d1 in Suwanee, GA. Based on how things went today I am ready for the 3 min interval!

I won't be able to weigh in next week unless my son has a dependable scale.

Okay Gentlemen,  All the weigh-in information has been added.  I do apologize for the delay in tallying the results. 

bubbaluffagus: You are blazing the trail.  Down 3.5 lbs. in one week. 

scottp: looking back at my post earlier I realized that my fingers got dyslexic.  When you do hit 203 lbs (and you will) we will have to throw a party.

bobev: You are an inspiration man.  Keep on wogging.  It is not about speed, it is about endurance.

sarasota: I am with you on realizing the goal is too aggressive.  I do not know if 10lbs. will come off before the end of the month.  I am impressed by your speed increase.  It gives me hope that some day I will be able to break the 10 min mi barrier.

phord: welcome back!  I am jealous of your kayaking and canoeing. 

strikez: You are still down more than 26lbs for the year.  You have only had a 5lb swing.  It will turn.  Keep the today mentality!

dybo70:  Stick with the C25K program.  As a former college athlete you are going to find your conditioning will pick up quickly.  Plus, you have youth on your side.  You should be ready for a 5K well before December. 

rk: You have just about got me convinced to go out and get a heart monitor.  Hmm.  I am impressed you can maintain a deficit.  I find that I keep eating back my calories. 

munrori: thanks for the wishes for race day! I am feeling good about the conditioning so far and am looking forward to the event. I appreciate your encouragement and example. 

With a shorter challenge each week makes a difference!  This will be a HOT weekend.  Make sure to hydrate well and watch the training.  Fitness and conditioning without injury.  I found this article on Training and Recovery:

http://www.marylandsportsinjurycenter.com/rec overy.html

There are some good reminders here (along with a few agenda driven items) but on balance worth a read.  Remember to give yourself time to recover following exercise.  Most of us are farther away from 18 than we want to admit  er... believe. 

munrori - Thanks for the tips. They did seem to help. I thought I was keeping pretty good posture and standing tall but once I really started paying attention I noticed I was lowering my head (too much watching the timer on the treadmill I guess). I was a little skeptical about spreading my fingers actually doing anything to benefit my breathing but I have to say, as silly as it sounds, it works. I was breathing much easier on my wog today.

Week 3 of C25K is over and done with now. I was looking at week 4 and I have to say that I am a little intimidated looking at it. It seems like a big jump in running time/distance from week 3 to week 4.

I also have a question for those of you that have been running for a while. I went out and got some real running shoes today. I figured that with the increased running time/distance coming up in C25K I should get some proper shoes. Up until now I have been just using my every day sneakers.

Anyway, for those of you that have been fitted for running shoes at a running specialty store, did they actually watch you run before suggesting a shoe for you? I went to a running store and the sales guy did have me take off my shoes and walk around a little while he watched my stride (apparently I over pronate), but he didn't have me get on the treadmill and watch me run or anything. Does that seem right? I figured he would want to see me run, not just walk. He had me try on a few different styles and I wound up with the Brooks Adrenaline GTS 8.

At least I remember somethings. 210 lbs

My wife knows when im super wiped out is when I start to swagger like John Wayne or Number 1 (NJST).

any way its hard to keep up with you guys. 

bobev thank you and all that have served and still serve our country.  As a freshman in college I was being recruited by the Marines. The only thing that stopped me was the commons bathrooms. I grew up in an apartment with 7 people using one bathroom, never again.

wiliwigi started my cardio again after a very long hiatus. My elliptical crapt out on me (resistance motor) a very long time ago. and for some reason on Monday on my first day on the last 3 minutes the Resistance motor kicked in, I couldn't believe it, its alive I tell you alive. 

any way it is so hard getting back into it. Tomorrow I will be going in for my final shots. once the pain is under control i will be pumping the iron again.

until then.

I will never forget. I will never give up

I am not on a diet, I am changing my life style.

My son took me to the Suwanee Greenway trails and I was supposed to do w3d1 of c25k but loaded wrong podcast... didn't recognize it until the first run then didn't want to start over since my son didn't have much time and wound up doing w4d1!. Well I finished it ok. It was also the first time I wogged after morning meds. I've been avoiding that because they drop my bp quite a bit and I have to be careful with getting up and down. Well it worked out ok. hr stayed 5-10 pts lower than other workouts. Even with the 5 min jogs it didn't exceed 111, and I felt ok. I got through the longer than usual jogs even with an aggravated knee from dragging luggage yesterday w/o wearing my knee brace. My wife hates the look so I didn't wear it. what a fool I am.

Doing w4 out of turn had me thinking I should finish. Son advises against and suggests returning to w3 for day 2. I might do w3 tomorrow instead of waiting for Wed. Could be I'm crazy.

Bubba,

When I went to running shop they did watch me run but really more for feedback from me of how they felt.

This was my experience:

1. Measured Feet

2. Guy aobserved foot structure (high arch, etc.)

3. He looked at wear pattern of my older running shoes (initailly just had low end new balance that I picked off shelf at did not cut it anymore).  Wear pattern was even so no need for special shoe to offset stide.

4. Brought out 3 or 4 pair that he thought would be good matches and had me run a little.  Really noticed the added Arch support on the Air Nike.

5. i narrowed it down to 2 pair and then ran with 1 shoe of each on each foot and went with what felt most supportive/comfortable.

Ended up with Nike Air - Pegasuas+ 2007 , which afterwards did research and good long history shoes that been around a while with general good feedback.  Running shop price was resonable $85 and within $5 of what I could get on internet.

WW,

Definetly get the HRM, I have been really pleased with training since getting it and has helped me focus more on quality of training versus just quantity of X miles.  Really helps on long runs to see what effort you should maintain and getting better idea of how that equates to Pace that my body can sustain. 

Tue - intervals : 

1 mile warmup;

4 x 400 yds (1:45 --- 7:00 mi pace) with 2 minute walk in between. 

2 x 800 yds (4:30 -- read training should be at Marathon goal but min/sec instead of hrs/min);

Ran 10 sprints (2 each at full speed) on football field from 40 , 50, 60, 70, 100 --- walk back same distance and repeat after HR at 120 usually close after walk back or few seconds.  Interesting to watch the wave of HR hit after you finish the sprint as it takes your Heart time to catchup.

1 mile cool down

Thur - Tempo run

Was scheduled for 4.5 but decided to run 3 miles near 5K pace.  HR was 80 - 90% range and after these 2 shorter workouts hitting the right training zones my body felt the good sore that I have not felt in a while.  This falls under the quality not quantity mode.

Today (sun) - Long Run

Ran 8 miles today building up for 10 miler Aug 17/ half mar Sept 7.  Ran 9:45 - 10:00 pace with 30 -60 sec water breaks walking at each mile (research shows these short walks help reduce injury/speed recovery without costing endurance ... sounds good and on long races would need to slow for water anyway so training that way).  Felt pretty good and had some gas in the tank for a little kick last 1/3 mile and could have gone a few more miles, but sticking to the plan and not extending miles too fast.  HRM shows the steady effort and lets you know when slacking off as HR gets in mid 130's I step up the pace to gets 145 and hold steady until the next "water station".  Cool thing is getting much better idea of controlling the body (ie - wanted to run to my midpoint water station at a park @ 155 BPM for the 1/2 mile and was pleased to guess the increased pace and was right on the money). 

The more reading/research i do I think these 3 seperate workout types seem to be proven winners.  As you work on short term speed (which really gets to max hr); The Tempo runs for sustained speed; At to me now the Long Runs are more about getting the Body prepared to take the abuse/strain of long distance as well as mentally being able to run that far.

Hi guys!,  I arrived in rainy Dartmouth Nova Scotia yesterday.  This place is a great place to run if you need to do hill training in the rain! My Garmin confirmed it. I was either going up hill or down hill.  At one point I was going up/down hill at 110 meters per minute.  Much more fun on the way down than up!.

bubba: Went I got my running shoes at a running store they watched me walk and then had me run in the store.  I have bought a total of 3 pairs that way and all have been great.  For some reason I have never been able to buy the same pair again. Too bad because the first pair I bought were the very best of the lot.   Great to hear about your running progress.  The new shoes should help with week 4.  Good Luck

rk1: Serious work!.  I agree with you having a heart rate monitor really improves your overall training.  I know for me it helped me improve my stamina. By making small adjustments to my running speed and bringing my heart rate in to line, I was able to increase my running distances and still feel great.

I started with a Timex iron man watch but now have a Garmin forerunner 405.   I now know preciselyhow fast  and how far I am going too.  It keeps track of data that I can upload into a web site and plot my runs in google maps and graph my distance, elevation, hr, speed, etc.  It is the ultimate runner's toy.