Happy Halloween

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Life

Things are pretty good over here. My parents came down on Sunday to see the family. Were going to watch the girls soccer game but that was rained out. Didn't rain Sunday but I guess the fields were under water from the previous 2-3 days of rain.

RUN

Sunday was planning on running 10-12 miles but I didn't get out early enough so I went when my parents were down so I only did 7.5 so I was not out too long while they visited. I didn't get out early because I wanted to go buy my new running shoes and waited until Fleet Feet opened to do so. So I went back to the Saucony ProGrid Trigon 5 Guide. They are doing the job. Most of my running is now indoors with the exception of weekends. Too dark at night and I just can't seem to get up in the morning. I will be running a 10K on Sunday the Bridge Run this is my first official 10K. I think I am going to push for 55 minutes but we will see if I run long on Saturday how I feel Sunday.

CYCLING

Trainer should be here today.

THIS IS FROM UPS TRACKING

Type: Package

Status: In Transit

Scheduled Delivery: 10/31/2007

Shipped To: WILLIAMSTOWN, NJ, US

Pretty cool can't wait to start using it.

SWIM

Mike G sent me a very nice E-mail letting me know if I want his help he would be glad to help after he kicks ass in Florida. I threw in the kick ass part, but he will kick ass down there. He leaves a week from today so please wish him luck at the 70.3 World Championship. He has been working his tail off and you can read all about it on his blog.

EATING

Not too bad lately but still can be better and I am logging (most days) and that helps. I have been pretty good about not eating all the candy Kim bought for the trick or treaters so that is a plus.

I was going thru some old photo's, this was 9/11/2005 at Liam's soccer game.

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Just Things

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J-Wim has pointed out in comments that the actual Pete Thomas from Biggest Loser fame has left a comment on my last post. I was wondering when I saw that comment if someone was playing a joke on me. But I will go with it being the real Pete Thomas. So it was real cool mentioning his name and then him commenting on my blog. Thank you Pete for your kind words, you were/are a big inspiration for my weight loss.

Running

Running has been going good again. But for the running to go well, swimming has suffered. I know swimming is an area I need the most work in but I decided I really want to hit the 1000 mile running goal for 2007. After today I will have cut into my deficit by a decent amount. I should only be about 20 miles behind. So anything over 20 for the week works towards the miles that I am lacking.

Today since they canceled our soccer game (fields under water from yesterday) I am not going to do my long run until later. Plan will be to go to Fleet Feet at noon when they open and buy some much needed shoes. So I can run with them this week as I have a 10K next weekend. Should have plenty of time to break them in. Just hope I have better luck with this pair unlike my last pair. I am actually running with my first pair because I have no pain with those as opposed to my 2nd pair that have much less miles.


CYCLING

I made the purchase yesterday and should have my new trainer October 31st. I was on Slow Twitch and saw a post about a trainer for a real low price but they couldn't tell you the brand or price that you had to call for the info. I called and let me say it was a great deal on this trainer. So this will allow me to get some biking in at nights. Especially Mondays as Kim has her PhD class's on Mondays for the next 2 1/2 years and doesn't get home until after 11 pm on that night.

I was thinking about getting the Podium Quest for hydration but I found some info that I was not happy to hear. I don't think it fits on my Aero Bars. Oh well I really like the Podium but I may have to go to another brand.


Swim

As mentioned above have not been in a few weeks. I signed up for 3 months at this gym and am not sure if I will continue after December. I have called and left a few messages, also sent a couple of E-mails to try to get some lessons and no one has called me back or emailed me back. So I may make the switch to Rowan University come December.


Eating

Last week went well up to Friday night. Friday night was bad and Saturday was not that great either. I will try to do better today and I will be running 10 - 12 miles so I will need to eat a little more today. Just have to make better choices.

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Two Years Down.

That is how long it has been since I started this journey for a healthier lifestyle. October 25, 2005 was a Tuesday and I had watched The Biggest Loser the night before, season 2 (it used to be on Monday Nights). I did not watch a single episode of season 1 because I just thought it was a show making fun of Fat people, and I was a Fat person. But friends told me I should really watch it as it was very motivating and they enjoyed it. And they knew I was a TV type of guy.

This particular episode Pete Thomas was given the boot. And if you watch the show you know that after you get the boot they break for a commercial and when they come back they show you how the person is doing now (the show is taped months before). And I could not believe the transformation Pete had made in that time period. I knew it would not be easy but I knew that I was going to make the change or at the very least try. At the time I weighted 330 pounds, my scale only went to 300 but I confirmed the weight a few days later when I joined the local gym.

I made an appointment to see my Doctor and asked for a referral to a nutritionist which he gave me. I saw her about two weeks later but to be honest with you in that two week period I had done so much research online that she didn’t really tell me anything I wasn’t already implementing. That being said for the $5.00 co-pay it was worth the visit to confirm I was on the right track.

So there I was I had an eating plan in place, I joined the local gym, and I had an EXTREMELY SUPPORTIVE WIFE. All these factors PLUS the fact that I WANTED TO DO THIS was all I needed to get me going. I logged, in an excel spreadsheet all my meals and workouts. Recorded my weight about 3 times a day, yes I now know that is a little obsessive, but it worked for me. At the gym I would walk on the treadmill and lift weights. And with the food I tried to keep to 1500- 1800 calories a day.

The weight started to melt off me very fast. By 1/1/2006 I was down to 287 pounds, and by 7/1/2006 I was under 250 pounds. At this point I decided to give running a shot (I think I actually started in June 2006). I took the advice of some people I now met from Calorie King and started the Couch to 5K plan (from Cool Running). I remember thinking how hard that first workout was. Running for 60 seconds and walking for 90 was hard for me. But I stuck to the program and completed my first 5K on 8/13/2006. Man was I scared at this race, I didn’t know what to expect but my only goal was to finish the race and if possible run the whole race. I was able to do both with a stellar time of 32:13. I was hooked with running at that point and just looked to go further and if possible faster.

As I look back in my excel spreadsheet I see that on the one year anniversary of my healthier lifestyle I weighed 237.60 10/25/2006. I had lost close to 100 pounds in one year. The rest of 2006 saw one more 5K and an 8K.

Year two of the journey (you probably feel like it has taken a year to read this) didn’t see nearly as much weight loss but activity wise I upped the ante. I set a goal of running 1000 miles for 2007, I am a little off target but working towards it and I do think I will get the 1000. I started to ride my old Hybrid bike and then purchased a new road bike (well actually Kim got it for me for our 10th wedding anniversary). I haven’t ridden as much as I should but year 3 of the journey will bring many bike miles. I joined a new gym with a pool and have swam a little (not much in the last two weeks). And I completed my first Sprint Triathlon in September. And by the end of 2007 I will have ran close to 20 races including a half marathon that I completed in September.

Today I weighed in at 229.60 so although I didn’t do so great with the continued weight loss, that is going to be a goal for this year. I would like to be right around 200 – 205 pounds by early 2008. Truth be told I slacked big time on the tracking of food and that took its toll on my weight. I did get to as low as 217 but unfortunately was not able to hold that weight. Currently I am back to tracking and determined to lose the last 25 or so pounds.

If you get a chance check out this entry today from Sweet Baboo because I know that I identify well with what he is saying. And I couldn’t say it any better then he has.

Here's to year 3 with all you great people.

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Can I get a do over for yesterday?

It started bad and got worse but then got better.

So yesterday started with Liam waking up later than normal for school. Plenty of time to get him ready and on the bus but I will be rushed. So girls are dressed, ate breakfast, and are ready so they are out of the way and done.

As I am upstairs getting Liam's clothes for school he yells up stairs to me that he clogged the toilet downstairs. I told him to close the lid so the dogs don't decide to take a drink and I will take care of it before I leave. So he gets dressed and I get him breakfast and make my lunch to bring to work. We leave to get him on the bus (and then I drive the girls to the sitter) and of course I forgot about the bathroom. So my mother-in-law picks the girls up from the sitters and brings them home gets them lunch and on the bus for afternoon kindergarten. Well in the mean time one of the girls goes potty and flushes the toilet and there is a mess all over the place. So M.I.L not happy that she has to clean it but what made it worse is my "Girls" throw daddy right under the bus telling Mom Mom, that Liam told daddy it was clogged. Hey thanks girls.

So Kim obviously takes the call from her Mom about it and takes the earful that I should be getting. Which in turn I will be getting later.

So if this was the worse thing to happen it would not be that bad.

So Liam had a Dentist appointment Monday afternoon that we told him I would pick him up from school for. I forgot to send him in with a note so I figured I would pick him up form the bus and drive him to the appt and we would still be fine for time. School policy is no note that you will be picked up you have to take the bus. I think it is a great policy so I forgot the note my bad. Well girls get off the bus and no Liam (MIL still there as she usually gets the kids off the bus and waits for Kim to get home). She takes the girls I get in the car thinking no problem he will be waiting for me at the school with a teacher and I might get yelled at for being late to pick him up. Even though he did not have a note that he would be picked up. So I start driving to school which is only a mile away but crosses a 35 MPH road with no crossing guard or traffic light. So you can image the fear as I get to said road (Chestnut Street) and see Liam walking and already across Chestnut Street. I was so pissed. At myself, at the school, at him. I didn't show him I was pissed at him as I think he was a little scared even though he said he was not. The important thing is he was OK but the things that go through you mind of what could have happened. I get that I am a somewhat over protective father but we live in a different time then when I grew up and although we live in a good area anything can happen anywhere.

I took him to the Dentist and when we got home I told Kim (at this point she has no idea that he was allowed to walk home and has not gotten to "reprimand" me for the bathroom incident. But when I tell her she is quite upset with the school and called the principal (who was still there) and "discussed" it with him. He agreed that it should not have happened and said he would deal with it.

But for the record I do take responsibility for not writing the note but the note would have been for him to be picked up and not allowed to walk home. Not to mention that without a note he is not allowed to NOT get on the bus.

I also missed my workout, but I said it got better and I missed the workout because I lost track of time cuddling with Kim after the kids went to bed.

The top of the picture is the school, the yellow thingy is where I saw Liam, the red thingy is our house. And no we do not live under dirt google is just out of date.

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Weekend Review

Some exercise and a lot of time with the kids.

Saturday I took the kids to Chuck-E-Cheese. Kim got to go to a craft show with her mom and then started playing Santa Clause and started the Christmas Shopping for the kids. I will only do C.E.C if we are there when the doors open. If you go late to that place it is a mad house when the birthday parties start. We stayed for a little while had pizza (nothing like pizza at 10:15 in the morning), I was carbing up. We got done with that got home and I took Liam to his soccer game and Kim took the girls for new sneakers. After Liam's game we came home and Kim went for a run and when she came home I went for my run. I was hoping to get in 6 miles but do to stomach (poop) problems I cut it off at a little over 3 miles. I was doing the mile loop around the development so was never too far from the house.

Sunday I got up at like 6 am to let the dogs out and had my oatmeal and made my Cytomax for my long run. I filled my water bottles and put them in the freezer. Took care of business so not to have the same problems as yesterday. I set out for my long run and did 10.75 miles in 1:49:xx for right around a 10 minute mile pace (I was happy with that). Got showered and we were all off to the mall to get our family Christmas pictures taken. Yes I know it is October talk to my wife about that. If it was up to me they would be taken in January so I guess it is good that she is in charge of that.

We then let the kids get Build a Bears and we had lunch at Friendly's. OK does Friendly's have any thing healthy on their menu? I think I did the best I could under the situation, and yes I did burn over 1700 calories on the run. I opted for the Oriental Chicken Salad and truly only put on just a little of the dressing it came with. Didn't order any ice Cream but had two spoon fulls of Kelsey's and one of her mozzarella sticks.

Well we are about to head to the girls soccer game so I got to go. As I leave my Fantasy Football team is winning and the Giants are winning, so things are good with Football right now.

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PSA

After you look at my previous post today of my two beautiful dogs please take a few minutes to check out This Blog.

Mike's most recent post (10/16) gives a great recap of what happened at Kona this past weekend. You will quickly see through Mike's writing that he has a tremendous amout of passion for the sport of Triathlon. Try to remember when you are reading his post (he doesn't mention it in the post) that he quailified for this years Kona but declined this year.

Mike's post are always well writen but with his work and training schedule not to mention being a husband and a father (and one on the way) he doesn't get to write much but if more people are listening he just might be able to squeeze some more time in to write. So if you like his writing's please send others there as well.

Also check out his awesome new bike in his 10/13 post. Mike will be taking part in this years Ironman World Championship 70.3 in Clearwater Fl on 11/10 so please wish him luck with that. Mike's blog is open for comments now so please wish him luck at the World Championship 70.3.

Mike has always been there to answer my questions so I figure if I can send him some well wishes from all of you he might still help me when needed (LOL).

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Dogs

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I had always heard that dogs are natural diggers but this picture I snapped yesterday confirms it.




That is our 10 month old St. Bernard "Tubby". As you can see in the picture she apparently was trying to dig a hole to hide my grill cleaner. Luckily I have another one.


And below is her partner in crime our 3 year old Black Lab "Melmo".

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Tuesday

Well something different today. I am going to talk about my undefeated Fantasy Football team. That is right my team is still undefeated at 6-0. In the 8 years of the "Atco Neighbors" football league it has happened once that a team went undefeated in winning the "Rowdy Cup", like the Lombardy trophy the Rowdy Cup is named after the first winner "Rowdy Joe Randenella". Well I am going to make my run this year at the undefeated season. I am a past winner of the cup but was not able to do it with an unblemished record. Well watch out this year people because as long as my two old receivers in T.O. and Randy Moss hold up I am going to win it all and take back the cup.

I was losing going into last nights game but with the combination of Shockey and Manning was able to "easily" take home the victory.

I have added my http://www.runningahead.com/ log to the top left of my blog to give me a constant reminder of the last time I ran.

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Sunday

I got out for 10.6 miles today before I had to coach the 5 year old soccer team.

The official results are in for yesterdays race. The winning time was 14:20 this is only 3rd best in the 6 years of the race. I managed to finish 6th in the "BIG BOY" group, I was only about 15 seconds from being 4th. Oh well maybe next year.

(copied and pasted from results page)

CLYDESDALE/ATHENA Special Category Results
HEROES TO HERO MEMORIAL 5K RUN MALE CLYDESDALE/ATHENA
PLACE RUNNER'S NAME       CITY/TOWN         AGE SX TEAM     (#)     TIME
1.Andrew Block         Ardmore,PA         40 M      C    120    22:44
2.Brian Bernardo       Cherry Hill,NJ     29 M      C    118    24:34
3.Joseph Mccomb        Broomall,PA        35 M      C    271    25:03
4.John Dustman         Sewell,NJ          53 M      C    167    26:34
5.Glenn Smith          Mount Laurel,NJ    44 M      C    362    26:44
6.Dan Seifring Jr.     Williamstown,NJ    38 M      C    345    26:47
7.Andrew Kelly         Gloucester City,NJ 31 M      C    508    27:36
8.Jim Philbin          Blackwood,NJ       36 M      C    695    28:57
9.Eric Johnson         Oaklyn,NJ          37 M      C    596    29:00
10.Ronald Sparks       National Park,NJ   41 M      C    367    29:21  

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Heroes to Hero

Report to come later but for now I just want to say I got a new PR. I finished in 26:38 taking about 19 seconds off my previous PR. More later after Soccer and this place.

Turns out I am not going to Soccer but instead staying home with the girls (daughters and dogs) and then after the game going to www.storybookland.com with Kim and the kids.

So plan was to leave around 7am to go to the race with the family. Well it was cold and one of the kids was still sleeping so I talked Kim into staying home. So I ate my oatmeal, drank a Cytomax and off I went. I got there real early but this is a small city with not a lot of parking so I brought my newspaper and hung out in my car for about a half hour. It was time to go so I got going, hit the port-a-potty and got on the bus to the start line. Got up there in good time this year as I knew later there would be a long line waiting for a bus (I learned the hard way last year). Got to the start line saw some guys from the Thursday night running group and talked to them up to the start. They had the National Anthem and some words about the firemen who the race is in memory of and we were about to go.

SO HERE IS MY ONLY COMPLAINT. They make an announcement that there is no mat at the start of the race (yes we had chips on). And that they needed to make cuts on expense this year and that there is only a mat at the end. I don't know what the timing company charges for a mat at the start but I can't imagine it is that much of a savings. To me and everyone around me it didn't make that much sense to have a chip, sure it helps at the end to not need to be in a line at the chute but if you are having chip timing do it right. OK COMPLAINT DONE.

So we start and after a few seconds to get to the start I press the Garmin and off I went. Went very good after the first 1/4 mile of getting around people who should not have started where they did (OK I guess I had another complaint, but that is every race). I felt great for the first mile and was happy with my time. The support for this race was great, many volunteers, local people were out, and how many times do you see 3 water stops in a 5K? I even skipped the middle one as I didn't need it as I just had water 1/2 mile earlier (but nice to know I had the option). Oh also there was music along the way as well. I got to mile 2.5 and felt tired but knew a PR could be had if I keep up the pace. So I did keep it up and had plenty of other runners around me to push forward. I turned the corner and the finish line was only about 50 yards so I sprinted forward to the finish. My Garmin was 26:38 and the chip was 26:44 (I will verify this when official results are up).

As last year they had a GREAT post run party. Plenty of food, drinks, and other goodies. I didn't have one but plenty of beer flowing as well. I hung out a little wanting to see if I had any chance of top 3 in Clydesdale. Last year I was 10th so I figured I was (hopefully) top 10 again. I verified I was not top 3 so home I went (give Kim some relief). Last year I ran this in 30:02 (2nd race ever) so I am very happy with the improvement.

Only one race left for the year. I will be doing a 10K on my birthday, November 4th.

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And then there were 2

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That's right I only have two races left for the year. Tomorrow I will be running the Heroes to Hero 5K. This is a very special race here in South Jersey as it is for a Memorial Scholarship Fund for 3 Fire Fighters who lost their lives on July 4th 2002. There will be about 1000 runners for this 5K (the biggest 5K I have run). And last year it was only my 2nd race ever. What I remember last year is the course is fast and the winner had a time of 14:10. Also the course was laid out so that it passes all 3 of the fire fighters houses (very emotional to say the least). I decided to go for a PR tomorrow so wish me luck with that. Below is from the website about the race.

About the Heroes to Hero Memorial Scholarship 5K Run

The Heroes to Hero 5-K run/walk was first run October 26, 2002. The event was organized in July 2002 by one of the brother firefighters from Gloucester City Fire dept., a Gloucester City Police Officer and a local civic leader. The three avid runners decided to remember and honor the lives and careers of three very brave men. On July 04, 2002. Fire Fighter Thomas Stewart III of the Gloucester City Fire Headquarter, Chief James Sylvester of the Mount Ephraim Volunteer Fire Dept. and Deputy Fire Marshal John West Sr. of the Camden County Fire marshals Office all died tragically while attempting to save the lives of three trapped little girls in a house fire. All six had perished.
The three man committee had quickly grown to five, then seven and presently has 11 members and nearly 200 volunteers who participate on race day! The help doesn't stop there. Along with The Gloucester City and Mt. Ephraim Fire Depts., six other fire depts... send crews to assist with Arial ladder displays along the race route. Volunteers from various civic organizations assist with Food and beverage service, runner's assistance, registration, flagman at corners and EMS first aid. The event is not just a 5-K run. It is a day or remembrance and celebration that begins the night before the race and continues throughout race day with an awards ceremony followed by a block party.
Participants meet in Gloucester City and are bussed to the start line in Mt. Ephraim. [I hear that they have too much fun on those buss rides] From there participants run or walk back to Gloucester City where they left their vehicles. Our motto is "Retracing our Fallen Brothers Footsteps". This is because our race has a very sentimental significance. Our race is a point-to-point race. It begins at the Mt. Ephraim Fire dept. and proceeds to finish at the Gloucester City Fire Dept. passing by the homes of our three fallen heroes and retracing the paths that each one took that night when they got up out of their beds to help someone that they had never even met before and dieing in the act.
The Heroes to Hero 5-K has grown to be one the biggest, fastest, most complete 5-K events in the tri-state area. Our event draws past Olympians, world class runners from Morocco, Russia, Kenya, Trinidad, and Canada. We have had participants from California, Georgia, Oregon and many "closer to home "states. Our record breaking times compare to some of the fastest 5-k street races in the United States. [Men 14:08 Women 16:24]
The Heroes to Hero 5-K is also the USATF Men's Master Championship event. This is essentially a race within our race. Runners from all over New Jersey travel to Gloucester City to participate in this 700 point Championship race.
Our event registered 1000 participants last year and awarded over $8000 in cash and prizes! We have live music and DJ's at six different locations throughout the race and our food is outstanding! [Pasta party, soft pretzels, cakes and crackers, and plenty of beverage for every age].
The proceeds from the Heroes to Hero 5-K are divided in two ways. First, three $1000 scholarships are awarded to graduating seniors from Gloucester City High School, Gloucester Catholic High School and Audubon High School who will be attending college or and accredited school for Fire Science, Nursing, Law, Forensic Science or Communications. The remainder of the proceeds are given to the Camden County Hero Scholarship Club who has committed itself to providing scholarships to the five surviving children of our three fallen hero's
Most importantly, however, is that all of the effort mentioned above is for one reason; to remember to character and bravery of Tommy, Jimmy and John. Three men who made an incredible impact on there profession as well as their community's. As long as the Heroes to Hero Foundation is around, their sacrifice will be remembered.

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Above is an award my Uncle Dan got as being Jersey City's Irish Fire Fighter for the year in 2006. Nothing to do with the race tomorrow just wanted to give Uncle Dan props.

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Thinking Positive (trying)

Work outs have not been going that great. Well when they happen they are good but the laziness of me has been taking over lately. The positive here is I got my butt to the gym and ran 4 miles on the dreadmill.

Eating was going good last week until the weekend came. And until today that had not gotten back on track. So the positive here is that I did very well today.

The major positive I want to write about is that I recently had blood work done. The last time I had blood work was 11/30.2005 so it has been almost 2 years ago. Well my Total Cholesterol went up. WHAT I have lost 100 or so pounds and it went up? So how is raising your total cholesterol a positive? Well here are the details.

11/30/2005 Total Cholesterol 178 HDL was 39 (good Cholesterol) and my LDL was 125 (bad cholesterol. VLDL (i have no idea what that is) was 14.

9/20/2007 Total Cholesterol 191 HDL is 63 and LDL is 117. It is not on this report but I assume my VLDL is 11 (to make the math work).

So there it is Good Cholesterol went up 24 and Bad Cholesterol went down 8 and VLDL went down 3.

Edited to add: My Triglycerides went from 72 down to 53.

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Sunday

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Well Sunday morning came and I had every intention to get back on track with the eating. Well first thing I will say is holly crap do my legs and shoulders hurt. Not surprised about the legs but I didn't realize how much you use your shoulders when you sprint. Makes sense though when you think about how you move your arms when you sprint (or maybe I am just doing it wrong).

So all these left overs around the kitchen so I didn't do such a great job of getting back on track. We hung out all day (oh, by the way no soccer this whole weekend). After procrastinating for most of the day I did get out for a run. The plan was to do a long run so I finally got out of the house for the run around 4:30 pm. I headed out for a 10 miler. Since the 1/2 Mary on Sept 16 this was only my 4th run. I had my Cytomax, Gu, and Clif Bar with me. The plan was to go real slow which I did. I ran about 9 1/4 of the 10 miler and with the walking my pace was about 11:30 per mile. Burned many calories and I do think if I would have logged my calories for the day I would have been under 1500 NET but it would have been close. It was nice to get out and run long again.

Well I am typing this on Monday morning and am happy to say I am back to logging my food today and hope to get out for about 6 miles run today.

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Saturday

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OK well here is where the problem with eating always comes into play. Day started great, I had my oatmeal in the morning and the whole family headed out to a Team Triumph Track Meet. This was really for the kids but the adults got to do some sprints as well.

My kids had a ball at this event. I think they immediately perked up when they saw these huge trophies that were lined up on the table. The kids did a bunch of different races and really got a work out. I do think they all liked the long jump the best, one big sandbox. There were Philly Soft Pretzels, water, juice boxes, banana's and Munchkins. I had a pretzel, banana and water, not too bad yet. I ran a few 100 yard sprint relay's a 200 yard sprint relay and a adult/kid relay. Doing the sprinting really made me realize that I need to get to a track and do speedwork once a week. Again this was a great event that the team put on and every kid walked away with a certificate and a trophy.

So here is where it fell apart for me and my eating. And you will notice the lack of chart below to show you how many calories I ate. I couldn't log them quick enough. See we were having a small get together at our house with us and six friends. The in-laws were taking the kids for the night so I drove them to the in-laws and Kim and I got ready for the gathering. So Kim loves to entertain and is great at it so I knew there would great food and plenty of it, and there was. People were coming at 7:00 pm and I was picking at food from 3 pm until everyone left at around 11:30. I don't drink much any more so only had the equivalent of about a half a drink but I probably ate about 4000 - 5000 calories. One of our guest brought desserts from a great bakery from Central Jersey called Mendokers that were out of this world. And of course Kim had some of her own home made desserts as well.

So that was my Saturday eating.

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Friday

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Yes I am a little behind here, but will attempt to play catch up baseball (Yankees reference). So Friday was another successful day with the food (you can see below). I did not get to workout at all but still stayed under 1500 NET calories.

The Yankee game Friday night killed me, they wasted a great pitching performance by Andy Petitte (sp.).

Diary Food and Exercise Report

This report was generated by the CalorieKing.com Online Diet Diary for Daniel Seifring.

Friday, 5th October 2007

Daily Summary

Food Energy In: 1392 cals Exercise Energy Out: 0 min, 0 cals Net Energy: 1392 cals Net Energy Budget: 1500 cals End Result: 108 Calories Under

Total Fat 29.4g / 50g Under Total Protein 56.2g / 90g Under Total Carbohydrate 242.4g / 200g Over Total Sugar 101.1g Total Fiber 34.6g / 40g Under Total Sodium 2984mg / 3000mg Under

Breakfast

Item	Calories	Fat	Protein	Carbohydrate	Sugar	Fiber	Sodium
3/4 oz of Quaker:Weight Control, Instant Oatmeal, Maple & Brown Sugar	76	1.4	3.3	13.7	0.5	2.8	146
1 small box (1.5 oz) Raisins	129	0.2	1.3	34	25.5	1.6	5
Total	204	1.6g	4.6g	47.7g	25.9g	4.4g	151mg

Lunch

Item	Calories	Fat	Protein	Carbohydrate	Sugar	Fiber	Sodium
1 salad (13.6 oz) of Subway: Salads: 6 Grams of Fat or Less, Oven Roasted Chicken Breast, no Dressing or Croutons	140	2.5	19	11	5	4	390
1 serving (2 oz) of Subway: Salad Dressings: Fat-Free Italian	35	0	1	7	4	0	720
Total	175	2.5g	20g	18g	9g	4g	1110mg

Dinner

Item	Calories	Fat	Protein	Carbohydrate	Sugar	Fiber	Sodium
1 salad (11.1 oz) of Subway: Salads: 6 Grams of Fat or Less, Veggie Delite, no Dressing or Croutons	60	1	3	11	5	4	80
1 serving (2 oz) of Subway: Salad Dressings: Fat-Free Italian	35	0	1	7	4	0	720
1 2 TBSP of Naturally More Peanut Butter	169	11	10	8	2	4	130
1 muffin (1.8 oz) of Thomas': Muffins: English, 100 Calories, Original	100	1	4	24	0.5	5	220
Total	364	13g	18g	50g	11.5g	13g	1150mg

Afternoon Snack

Item	Calories	Fat	Protein	Carbohydrate	Sugar	Fiber	Sodium
1 medium, 7" Banana	105	0.4	1.3	27	14.4	3.1	1
Total	105	0.4g	1.3g	27g	14.4g	3.1g	1mg

Evening Snack

Item	Calories	Fat	Protein	Carbohydrate	Sugar	Fiber	Sodium
1 bag (1.4 oz) of Act II: Popcorn: Microwave, 94% Fat-Free Butter	130	2.5	4	28	0	5	310
Total	130	2.5g	4g	28g	0g	5g	310mg

Afternoon Snack

Item	Calories	Fat	Protein	Carbohydrate	Sugar	Fiber	Sodium
1 medium, Banana	105	0.4	1.3	27	14.4	3.1	1
Total	105	0.4g	1.3g	27g	14.4g	3.1g	1mg

Morning Snack

Item	Calories	Fat	Protein	Carbohydrate	Sugar	Fiber	Sodium
1 sandwich Uncrustables, Peanut Butter & Grape Jelly	210	9	7	25	10	2	260
2 fl.oz of Coffee-Mate: Creamers, Non-Dairy: Liquid, Fat-Free, French Vanilla	99	0	0	19.7	15.8	0	0
Total	309	9g	7g	44.7g	25.8g	2g	260mg

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My Daily update

Yesterday was a successful day with regards to eating. I didn't get to the gym as planned so no exercise yesterday. And as I type this at 9:30 pm today has been successful with the eating as well.

Tonight I did get to the pool and was able to do 52 laps (25 yards each) for 1300 yards. I no longer take a break when I get to the end (I was taking a 2-4 second break). That took me 35 minutes to complete. I felt great stamina wise, but it is frustrating having bad form. What is more frustrating is that I have left 2 voice mails and 1 e-mail about trying to schedule swim lessons (which they offer). And I have yet to get a response from them.

This morning the bed won again and I am now 0 for 4 with running in the morning. However I am 3 for 3 with eating right and not going crazy at night.

Diary Food and Exercise Report

This report was generated by the CalorieKing.com Online Diet Diary for Daniel Seifring.

Thursday, 4th October 2007

Daily Summary

Food Energy In: 1876 cals Exercise Energy Out: 35 mins, -505 cals Net Energy: 1371 cals Net Energy Budget: 1500 cals End Result: 129 Calories Under

Total Fat 66.3g / 50g Over Total Protein 123.7g / 90g Over Total Carbohydrate 208.2g / 200g Over Total Sugar 74.7g Total Fiber 32.4g / 40g Under Total Sodium 2905mg / 3000mg Under 0 0

Breakfast

Item	Calories	Fat	Protein	Carbohydrate	Sugar	Fiber	Sodium
3/4 oz of Quaker: Instant Oatmeal, Maple & Brown Sugar	76	1.4	3.3	13.7	0.5	2.8	146
1 sandwich (2 oz) Uncrustables, Peanut Butter & Grape Jelly	210	9	7	25	10	2	260
Total	286	10.4g	10.3g	38.7g	10.5g	4.8g	406mg

Lunch

Item	Calories	Fat	Protein	Carbohydrate	Sugar	Fiber	Sodium
2 Whole Wheat Wraps	160	7	16	22	2	12	840
1 1/4 oz of Cheese: American	131	10.9	7.8	0.6	0.2	0	521
2 serving (2 oz) of Boar's Head: Roast Beef	180	6	28	0	0	0	80
Total	471	23.9g	51.8g	22.6g	2.2g	12g	1441mg

Dinner

Item	Calories	Fat	Protein	Carbohydrate	Sugar	Fiber	Sodium
1 8 oz of Green Giant SS Broccoli & Carrots	90	4.5	2	12	4.5	4.5	390
1 serving, (2 oz) of Barilla: Pasta, Spaghetti	200	1	7	42	1	2	0
1 2 TBSP of Naturally More Peanut Butter	169	11	10	8	2	4	130
Total	459	16.5g	19g	62g	7.5g	10.5g	520mg

Morning Snack

Item	Calories	Fat	Protein	Carbohydrate	Sugar	Fiber	Sodium
1 sandwich Smucker's Uncrustables, Peanut Butter & Grape Jelly	210	9	7	25	10	2	260
Total	210	9g	7g	25g	10g	2g	260mg

Evening Snack

Item	Calories	Fat	Protein	Carbohydrate	Sugar	Fiber	Sodium
10 oz of Milk: Cow, Reduced-Fat (2% fat)	142	5.6	9.4	13.3	14.3	0	116
1 scoop of High Protein Powders, Perfect Zero Carb Isopure, Creamy Vanilla, dry	105	0.5	25	0	0	0	160
1 medium, Banana	105	0.4	1.3	27	14.4	3.1	1
Total	352	6.5g	35.6g	40.2g	28.8g	3.1g	277mg

Early Morning Snack

Item	Calories	Fat	Protein	Carbohydrate	Sugar	Fiber	Sodium
2 fl.oz of Coffee-Mate:Liquid, Fat-Free, French Vanilla	99	0	0	19.7	15.8	0	0
Total	99	0g	0g	19.7g	15.8g	0g	0mg

Exercise

Item	Calories	Fat	Protein	Carbohydrate	Sugar	Fiber	Sodium
35 mins of Swimming, all strokes, slow	-505	-	-	-	-	-	-
Total	-505	-	-	-	-	-	-

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So that is what running feels like

.

Since I did the 1/2 marathon 2 1/2 weeks ago I have only run 3 times with the 3rd time being last night. I look back at my run log and it seems like I do that after a long race. So I am about 25 miles off target for my goal to run 1000 miles this year. But like I said I did manage to get out last night for a easy 3 mile run during Liam's soccer practice. Tuesday night is supposed to be a swimming night but Kim had P.T.O. meeting last night. Being involved parents (Kim more so then me) we do try to do as much as we can so Kim went to the meeting. Truth be told she was home early enough for me to make swimming but I would have been rushed at the pool and didn't want that. As far as for me getting up early for runs, so far the Bed is winning 3-0. Hope the Yankees have as much success against the Indians.

Tonight I will come back to work for a few hours and then hopefully hit the gym for the treadmill. Thursday will be swimming and maybe a run. Not sure what the rest of the week and weekend will bring workout wise.

Yesterdays eating was a success and so far today has been good as well. I have had the same thing as yesterday and will post all that later after dinner. The goal will be as mentioned in the past 1200-1500 NET calories.

Taking the lead from Big Mike and others I will come up with a plan for 2008 as far as running and multisports goes. I do know that my "A" race will be NJ State Tri Olympic Distance.

Diary Food and Exercise Report

This report was generated by the CalorieKing.com Online Diet Diary for Daniel Seifring.

Wednesday, 3rd October 2007

Daily Summary

Food Energy In: 1634 cals Exercise Energy Out: 0 min, 0 cals Net Energy: 1634 cals Net Energy Budget: 1500 cals End Result: 134 Calories Over

Total Fat 59.3g / 50g Over Total Protein 77.1g / 90g Under Total Carbohydrate 211g / 200g Over Total Sugar 61g Total Fiber 27.3g / 40g Under Total Sodium 4129mg / 3000mg Over 0 0

Breakfast

Item	Calories	Fat	Protein	Carbohydrate	Sugar	Fiber	Sodium
1/2 50 raisins (0.9 oz) of Fruit, Dried: Raisins, seedless	39	0.1	0.4	10.3	7.7	0.5	1
3/4 oz of Quaker: Weight Control, Instant Oatmeal, Maple & Brown Sugar	76	1.4	3.3	13.7	0.5	2.8	146
Total	114	1.5g	3.7g	24g	8.2g	3.3g	148mg

Lunch

Item	Calories	Fat	Protein	Carbohydrate	Sugar	Fiber	Sodium
1 1/2 serving (2 oz) of Boar's Head: Roast Beef	135	4.5	21	0	0	0	60
1 1/2 slice (1 oz) of Cheese: American	158	13.1	9.3	0.7	0.2	0	625
2 wraps of Whole Wheat Wraps	160	7	16	22	2	12	840
Total	453	24.6g	46.3g	22.7g	2.2g	12g	1525mg

Dinner

Item	Calories	Fat	Protein	Carbohydrate	Sugar	Fiber	Sodium
1 2/3 3 Pierogies of Mrs. T's Pierogies	351	8.4	10	56.8	3.3	1.7	852
1 roll (1.2 oz) of Pillsbury: Bread Rolls: Oven Baked	90	1.5	4	17	0	0.5	200
10 g of Butters: Regular, salted	72	8.1	0.1	0	0	0	58
1 package (10 oz) of Green Giant: Vegetables, Frozen / Refrigerated: Broccoli, Cauliflower, Carrots & Low-Fat Cheese Sauce	142	5.9	4.7	18.9	7.1	4.7	1085
Total	654	23.9g	18.8g	92.7g	10.4g	6.9g	2194mg

Morning Snack

Item	Calories	Fat	Protein	Carbohydrate	Sugar	Fiber	Sodium
1 sandwich (2 oz) of Smucker's: Frozen Meals: Uncrustables, Peanut Butter & Grape Jelly Sandwich	210	9	7	25	10	2	260
Total	210	9g	7g	25g	10g	2g	260mg

Early Morning Snack

Item	Calories	Fat	Protein	Carbohydrate	Sugar	Fiber	Sodium
1 medium, 7" to 7-7/8" long (4.2 oz) of Fruit, Fresh: Banana, edible portion	105	0.4	1.3	27	14.4	3.1	1
2 fl.oz of Coffee-Mate: Creamers, Non-Dairy: Liquid, Fat-Free, French Vanilla	99	0	0	19.7	15.8	0	0
Total	204	0.4g	1.3g	46.7g	30.2g	3.1g	1mg

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Getting my intake under control

In my latest attempt to get my eating under control I have decided to log my food again. Logging my food was crucial in my success of losing 100 pounds. I lost the first 90 pounds in the first year and then have lost 20 and gained 10 back over the past 11 months. But now that I am approaching my two year anniversary (10/25) I think it is time to take it serious again. My problem is usually at night especially if I do not get to work out that night. The plan is to log ALL food on http://www.calorieking.com/ and copy it to my blog here.

Why?

Well I think there will be a certain amount of accountability by posting it here, and also if it goes well and the weight goes in the right direction maybe it could help others. You will see that my breakfast and lunch will be basically the same Monday thru Friday, yes that is boring but it is easy. I have added this week the Morning Snack of an uncrustable to hopefully to keep the metabolism working during the day and hopefully the added calories during the day will stop me from eating double that at night.

Well it will be a work in progress and it may change as I see fit. But I need to do something.

Diary Food and Exercise Report

This report was generated by the CalorieKing.com Online Diet Diary for Daniel Seifring.

Tuesday, 2nd October 2007

Daily Summary

Food Energy In: 1765 cals Exercise Energy Out: 30 mins, -540 cals Net Energy: 1225 cals Net Energy Budget: 1500 cals End Result: 275 Calories Under

Total Fat 55.1g / 50g Over Total Protein 112.4g / 90g Over Total Carbohydrate 231.2g / 200g Over Total Sugar 51g Total Fiber 38g / 40g Under Total Sodium 5149mg / 3000mg Over 0 0

Breakfast

Item	Calories	Fat	Protein	Carbohydrate	Sugar	Fiber	Sodium
1 packet (1.6 oz) of Quaker: Breakfast Cereals, Cooked: Weight Control, Instant Oatmeal, Maple & Brown Sugar, dry	160	3	7	29	1	6	310
1 50 raisins (0.9 oz) of Fruit, Dried: Raisins, seedless	78	0.1	0.8	20.6	15.4	1	3
Total	238	3.1g	7.8g	49.6g	16.4g	7g	313mg

Lunch

Item	Calories	Fat	Protein	Carbohydrate	Sugar	Fiber	Sodium
1 1/2 slice (1 oz) of Cheese: American, regular	158	13.1	9.3	0.7	0.2	0	625
1 1/2 serving (2 oz) of Boar's Head: Deli & Luncheon Meat: Beef, Oven Roasted Choice Top Round, no Salt Added	135	4.5	21	0	0	0	60
2 1 wrap of Whole Wheat Wraps	160	7	16	22	2	12	840
Total	453	24.6g	46.3g	22.7g	2.2g	12g	1525mg

Dinner

Item	Calories	Fat	Protein	Carbohydrate	Sugar	Fiber	Sodium
1 piece (4.6 oz) of Tyson: Chicken: Roasted, Breasts, Boneless, Skinless, cooked	160	3	31	1	1	0	700
2 serving (1 oz) of Stove Top: Bread Products: Stuffing Mixes, Chicken	220	2	8	40	6	2	860
1 serving, 1/2 cup of Campbell's: Soups: Condensed, Cream of Chicken	120	8	3	10	1	2	870
Total	500	13g	42g	51g	8g	4g	2430mg

Morning Snack

Item	Calories	Fat	Protein	Carbohydrate	Sugar	Fiber	Sodium
1 sandwich (2 oz) of Smucker's: Frozen Meals: Uncrustables, Peanut Butter & Grape Jelly Sandwich	210	9	7	25	10	2	260
Total	210	9g	7g	25g	10g	2g	260mg

Afternoon Snack

Item	Calories	Fat	Protein	Carbohydrate	Sugar	Fiber	Sodium
1 medium, 7" to 7-7/8" long (4.2 oz) of Fruit, Fresh: Banana, edible portion	105	0.4	1.3	27	14.4	3.1	1
Total	105	0.4g	1.3g	27g	14.4g	3.1g	1mg

Evening Snack

Item	Calories	Fat	Protein	Carbohydrate	Sugar	Fiber	Sodium
2 bag (1.4 oz) of Act II: Popcorn: Microwave, 94% Fat-Free Butter, unpopped	260	5	8	56	0	10	620
Total	260	5g	8g	56g	0g	10g	620mg

Exercise

Item	Calories	Fat	Protein	Carbohydrate	Sugar	Fiber	Sodium
30 mins of Jogging 6 mph	-540	-	-	-	-	-	-
Total	-540	-	-	-	-	-	-