Fitness Department: I am very happy that I had no ill effect from the last run a week ago. These are definitely low-impact workouts. But that’s how we get back into it, one step at a time, one minute at a time, one run at a time. I plan to increase the frequency of workouts to two, then three per week. I’ve had so much time off that I’ve gotten used to using that time for other things, so now it will take some doing to squeeze the workouts back into my schedule. The important thing is I’m still back. I’m still keeping the workout short and not exerting myself much. I want to keep this up. Although I set a goal, if I only manage to keep coming out here until the end of the year, that will be an excellent accomplishment. I gain hope from the fact that I know many people my age are running, even competitively. And it should be easier now that I have lost some weight.

Medical Department: I’ve lost 30 pounds in the last three weeks. I’ve been trying to eat three meals a day and not be too extreme about my diet. I have a colonoscopy scheduled next week, so I’m preparing for that by eating light as well. My goal for this 12-week contest is to lose an average of five pounds per week. I may win the weight-loss contest at work and pay for some of the clothing I need for running. Due to the diet I had some abdominal pain late last week, so I need to be careful. I felt the knee a little bit during the run, but nothing I would call pain. So I am clearing myself to add another run next week.

Diet Department: Some of the meals I am eating include apples for breakfast and lunch and a small salad for supper. Last week I needed more brain power for a test I took, so I had shrimp cocktail for breakfast for a couple of days. It wasn’t that bad! And I got a good shot of protein. Sometimes I have tuna with some mayonnaise and a few crackers for lunch. A common breakfast is two sausage patties with some mustard. It’s okay to have just about anything as long as I don’t go overboard and do it often.

I don’t have will power. I need an external motivation to sustain my healthy exercise and diet. You do that for me by listening to this podcast. And for that I am very grateful.

Weight (change since Jan 2018): 243 (-26)
Workout time: 11 Minutes
Total Distance (total since Nov 2017): .54 Miles (52.06)
Run Distance: 0 Miles
Heart Rate (min/max all day): 50/69
Steps: 3130
Goals: (1) Run 10.5 miles in one day by 11/18/18 (2) Lose 100lbs by 12/25/18