The road less traveled....

Before I begin this entry I'd like to thank everyone who has been cheering me on. Everyone who has complimented me, everyone who has noticed how much I have changed. I've read every post, every comment and every thumbs up. I appreciate it all. But most of all the support I get from my family has been almost unconditional. They have come to every event I signed up for. They have waited for me to come back from the gym or from a run and worked around it. Never asking me to give up the time to train. Always encouraging me and pushing me. All my friends and teammates keeping up the encouragement. It has been invaluable. It has all been leading up to October 20th...

So let me just put down what I have been doing. 

So for the last few months I have been plodding along with weight and strength training at Planet Fitness. On the days I couldn't get outside I would do cardio workouts there as well. 

I would chronicle my runs with the Runkeeper app on my phone. Running distances I never thought I could. A year ago I couldn't run down the block. Now I'm running 3, 5 and 6+ mile races.

I ran 4 races in July and August in the NYS Park Summer Run series. With that I learned the importance of proper footwear. It made ALL the difference! The most grueling one was the 10K at Sunken Meadow State  Park. It wasn't just a straight up run. It was through many back trails and the dreaded Cardiac Hill. It gave me a good taste of what I was in for.

But I noticed soon after my last entry that the inevitable happened. I plateaued big-time! I wasn't making any gains and could not drop any more weight. I also started to get bored which is certain death for any fitness program. I had come too far and worked to hard to throw it all away now. I modified my diet and tried to cut out carbs as much as I could. To be truthful I couldn't modify it much more without going crazy!

So after I finished my last race I decided to change it up and started going to a new type of gym to see if they could get me over the hump.

There had been flyers at the precinct for a place down the road called CrossFit Lighthouse.

I knew nothing about CrossFit, and as fate would have it I got a call one night to that very same place. 

Now you would think that having to respond to this place to pick up someone who is having a medical emergency would put me off from ever joining. NOPE.

As I treated her, I picked her brain about what CrossFit. I knew very little about it and it almost seemed like a cult. It has now gone mainstream because...frankly, it works! But it is not for the faint of heart. If you are the type of person that balks at the idea of being pushed then this is not for you. If you are content with what your workout is doing for you then maybe this isn't for you. But if your like me, and have tried over the years with various different levels of success only to hit a wall...TRY THIS! Try it before you get discouraged and abandon your efforts. 

Crossfit is a relatively young style of fitness but it operates off a philosophy that experts have suspected all along. Your body is amazing and eventually adapts to repetitive physical stress. The same thing goes with working out. If you follow the same routine for a while your body will adapt. You will see diminishing returns until the point you don't see any gains at all. Or after a while you will just get bored and quit! To prevent this, Crossfit is a different workout every time you go. It is a combination of Gymnastics, Yoga, Olympic powerlifting, and military style body weight exercises. Although the sessions are an hour, they are BRUTALLY INTENSE! It is by far the most physically demanding workout I've ever experienced. They get you to the point of total exhaustion, hold you there, and then make you give them more. Its not uncommon for people to get nauseous, vomit or pass out when they initially start. I know that sounds barbaric to many of you, perhaps even dangerous but the thing I've learned about being an athlete (boy that sounds weird coming from me) is that the most important thing is that you continue to push. Yes its uncomortable...fuck it, push! Yes your exhauseted...fuck it, push! Yes it hurts...FUCK IT, PUSH! Perseverance, consistency, sticktoitiveness, whatever you wanna call it...JUST DON'T GIVE UP UNTIL YOU FINISH!

The thing I truly love about CrossFit is that its competitive, without the ridicule! When I was growing up the thing that kept me away from any competitive sport is the teasing you would have to endure if you didn't play up to everyone's expectations. I was a poor athlete. I couldn't run fast, or for long distances. I was strong, but clumsy. I couldn't throw a ball worth a shit and don't even get me started on catching one either. And after I got nailed in the mouth with my first line drive, that was the end of enjoying my turn at bat. Football, aside from games I played with my friends on the block or in gym class that was enough from me. The taunting if you fucked up drove me away. Basketball...kept knocking the ball out of bounds when it hit my huge feet while dribbling. I could go on and on about every sport that I've tried and sucked at. Growing up in the 1970s and 1980s was pretty brutal for me in Levittown. You were expected to fight your own battles and they're were plenty of bullies to go around. The last thing I want to do is to stirr up all those old emotions of inadequecy in my 40s. 

CROSSFIT BUILDS CONFIDENCE! 

I'm not saying that before a WOD (workout of the day) we all hug, chant and sing Kumbaya...far from it.  The confidence it builds is from the accomplishment you feel after getting through another grueling workout. The only person who is gonna ridicule you is YOURSELF. Thats not to say that the coaches let you do whatever you want. If one of them sees you slacking off during a workout, you bet your ass they're gonna lay into you! But to motivate, not to insult. But you ultimately are the one who is gonna know weather you could have done better or not. You are answerable to your self. But there is no ridiculing of people who are falling behind or not doing as many reps or who may be slower. The key is to NOT GIVE UP. There are all different levels of fitness. The ones like me who are newer to this are inspired by those who have been at it awhile and aspire to be at their level. I totally believe in it and was told by a good friend what change in my personality he has seen. 

CROSSFIT PREPARES YOU FOR THE UNEXPECTED!

In everyday life people get injured doing just stupid mundane tasks that we take for granted and we get hurt by turning the wrong way, lifting the wrong way or just not being conditioned well enough. Not only do you get stronger from the workouts, it teaches you how to PREVENT injury. Especially when lifting. Its not about how heavy you go, its about how good your FORM is. It'll prevent injuries from everyday life and will allow you to heal quicker. I sprained my ankle doing that mud run last month. 3 days post injury I was back in the gym. If you let the coaches know you are nursing an injury they will help you work around it until it heals. This way you maintain what you've already built up.

I was going to try and have this blog done at the 30 day mark before the big race but, although I think I am a good writer, I am a lazy writer. 

So here I am at the 17 day mark in disbelief that all that time has gone by. I feel I have prepared adequately but I know I could have done more. I look forward to race day but I am nervous. This course it almost a half-marathon and over 30 obstacles.  I know I'm not going to break any records, I'm just looking to get through it. Even though this is the realization of a huge goal I set for myself I am looking at it as the start of many such milestones in my journey. And I'm always looking to bring people along.

Mudder Training Update #42

Geez...over 2 months since my last entry.

See, this is the reason I could never become a professional writer! I could never keep deadlines or come up with something worthwhile to put down in a pinch. I has to be when I'm ready. Although when I do get something out its usually quality, my well is very shallow and runs dry very quickly.

So here's whats been going on...

As I sit here I am getting that "butterflies" feeling in the pit of my gut. I am entered into a 5 mile run through Heckscher State Park at 7pm. Wondering what I should eat, what I shouldn't. Should I go to the gym and do something light or just lay off until after the run. Blah Blah Blah.

But never in my life did I ever think I'd see one of those numbered tags hanging from a shirt, and that shirt belonging to me!

This will be my 2nd race. On a whim I entered a 5K last month in the Long Island Marathon. I did quite well finishing in under 35 min. My goal was just to finish, and I managed to pull off a pretty good time! So keeping with challenging myself I am doing 5 miles (2.85 m more that a 5K) this week and next week a 10K. That number scares me! Why, not sure. I do the same thing every run. When my body tells me to stop, my mind tells it NO NOT YET! Its worked pretty good so far.

I also feel I have a leg up with my new found athleticism. Because I didn't play any organized sports growing up, in high school or college I'm not injury plagued like a lot of people who are. My knees aren't torn up, my ankles aren't shot and my back is still pretty good. You would think that after all the years of humping stretchers and carrying people down multiple flights of stairs that would have done me in like a lot of my EMS brethren but not the case. I am proud to say that in almost 20 years I have never spent any time out as a result of an on the job injury. Not a day of LODI and No aided#. The only time I was light duty was when I twisted my ankle carrying my son off the bus when he fell asleep on the way home and even that I rushed to get back out on the street.

Anyway, I digress...

So at 43, I had the hubris at times to believe I was indestructible. Then a couple of things happened that reminded me I wasn't. A couple of days before my 5K race I was running and pulled a muscle or a tendon in my hip. It wasn't unbearable but it was enough to remind me that next time I ran it was going to hurt. And it did, but I still ran. Even the day of the race it was a bit tender, but I ran anyway. And even with this race coming up to day I had a sobering reminder that it could happen any time when I was moving a patient to a stair chair and felt a CRACK in the same hip. I yelled when it happened and pain shot down my leg. I really though I dislocated my hip but after walking around a bit it seemed to be okay, but the same nagging soreness from the last was there....

I think the point I am trying to make is I feel the mark a truly dedicated athlete is to work through pain!

We'll see how truly dedicated I am in the coming months.

So I am still doing my routine at the gym. Trying desperately to build up upper body strength and core strength and although I have made some significant progress I feel I do have a couple of shortcomings that if I do not improve, will severely affect my performance in October....

I cannot do even 1 pull up. (unassisted) and I can maybe do 3 or 4 unassisted dips. Which basically means I am not strong enough yet to pull my own body weight. So I know what needs to be done. Obviously continue to strengthen my arms and my back to give me the extra pull I need...that pretty easy. The other, LOOSE MORE WEIGHT! that's hard.   I have plateaued big time. Although I have had obvious body changes, I have lost a lot of body fat that you can see in my face, feel it in how loose my old pants are and the fact that I went down a shirt size (XXL shirts look like hospital scrubs on me now) I have been avoiding the scale to prevent my discouragement. For the last few months I have been teetering in the 250-260 lb area and I just can't seem to break it despite what I am doing. So now I have to consult some experts that I have been working with to see what I need to do. I know one of the big things is going to be DIET! I'm not gonna lie, I still indulge plenty. But for the most part I eat good. The only fast food I eat is Subway. I have completely cut soda and diet soda out! I tried a DR Pepper the other day, too too sips and poured the rest out, completely lost the taste for it. I know something that is going to be a big sacrifice in the coming months...ALCOHOL! When I'm home at night, I love a beer or 2, a glass of wine, whiskey or scotch. But I know its not helpful to weight loss, at all! Sometimes it falls back on ol' will power.

I have the 4 races coming up. I feel I need to do at least 1 lower tier endurance race before the Mudder. Probably the Warrior Dash or something along the lines of that.

I'll try to write sooner next time.

131 Days to go....yikes!

Mudder Training update #41

I know its been a couple of weeks, I'm just running out of things to write about and I don't want to bore anyone.

As far as the training is concerned that is still ongoing and making progress. Last week was absolutely piss poor from my standpoint. I came down with a head cold that managed to zap my energy just enough to make me just functional at work. Thankfully it was a slow week. I want to push myself and I do but I also have to know when to listen to my body and let it heal itself. 

By Sunday of this week I was just about up to snuff but I rested another day and went back to the gym on Monday and hit it hard. I also incorporated something else to my routine that I was resistant to at first but now I am totally on board with. My team leader, Rich Lockman lent me his copy of P90X. I have heard encouraging stories and decided to check out the AB Ripper portion. 20 min in my bedroom with nothing more than a mat and a towel and DAMN...IT HURTS!! My gut has always been a huge nemesis to me and I don't see a lot of people running endurance competitions with beer guts or love handles. This little routine showed me how utterly weak my mid section is. I swear I was cursing out the models in this video for making it look so easy. But the great thing about this is that I only do it every other day and it cuts that 20 min out of my gym time. To be honest, I don't think what I was doing in the gym for abdominals was really helping me much anyway. Now I have time to concentrate on other things.

The running is still something that is a constant struggle and I have noticed my feet have been getting torn up something fierce! I've been having pain specifically in my left foot to the point that if I've been sitting for a while, when I get up to walk I am walking with a limp for a few minutes. Cash is tight for everyone these days an I am certainly no exception. I figured before I plunked down another $20/copay for a visit to the podiatrist to tell me to stop running for a while I figured I go get a better pair of shoes. I know I've needed them for a while, just didn't know how to pick the right one. Well anyone who runs told me there is only one place to go. Runner's Edge in Farmingale is a little shop on Main St. in that village. If I was there a total of 20 min it was a lot. I was greeted by one of the staff. Told her what I was training for, what my issues have been and asked her what she would suggest. (Basically, what sneaker do you recommend for FAT GUYS!). Well she came out with one pair, tried them on and she asked me to run in them. They felt awesome. Even the pain in my foot that I walked in with went away when I put these babys on! As soon as I got home I went for a run and they made all the difference in the world. Its not every day I drop $95 on a pair of sneakers but they were worth every penny.

In a week, my Family & I make our annual pilgrimage down to Florida to visit my in-laws. In between the vacationing I plan on taking full advantage of the nice weather and the flat, clean and pothole free roads to go on some epic runs. I'll let you all know how it goes.

205 Days to go!  

Mudder training update # 40

So I said in my last update that I wasn't gonna be so lax with the updates...that was 8 days ago. So from now on, when the inspiration hits me, I'll write another update.

So I've been doing my usual thing. 3 days on, 1 day off, 2days on, 1 day off and alternating days with body groups. One day will be chest & biceps and the next will be back and triceps. I alternate days between running and working my legs with weights like squats, leg extensions, leg curls, calf raises and such. On the days I don't run I do low impact cardio like elliptical or stationary bike. And I work my abs and my shoulders every day I'm in the gym. 

I am trying to eat as regularly as I can, once every 3-4 hrs. That's the hardest part. Especially in my line of work. I am trying to have a good portion of protein with every meal and try to stay as low carb as I can within reason. I need those carbs before a workout otherwise I am sluggish.

Now for those of you reading this you must think all I do is work out, totally not true. I usually spend 90 min a day working out. On run days it may be a bit longer because I generally run outside and not on the treadmill. I look at this way. If I wasn't doing this I'd be in front of the computer, or the TV, eating stuff I shouldn't and NOT MOVING.

Now I'm not gonna lie, I indulge plenty. I still have the occasional Beer, glass of wine, scotch, piece of pizza, piece of chocolate and ice cream but not all the time. It keeps me from going completely crazy. I working my way up to going completely strict training diet as it gets closer to the race.

For now I am enjoying the satisfaction that my clothes are really loose. I have to punch new holes in my belt so that I can tighten it enough so that my pants don't fall down and my shirt doesn't keep coming out of my pants. Had to tighten my duty belt at work too for the same reason. I am enjoying all the praise I'm getting for how good I look and how much I look like I lost. Its very gratifying but I am being realistic that I have a long way to go.

But for the first time in my life, things I though I couldn't do I now can. I always thought certain doors were closed to me because of my lack of athletic ability but that is no longer the case. The acknowledgment I get from other people trying to better themselves means so much. For example...the other day I was running in one of my favorite places, Jones beach. Its a popular spot. And as I was running on the boardwalk, every runner I passed gave me the thumbs up. That is huge to me. It says I am part of a community and that my efforts are recognized. 

A door opened that was previously closed.

218 Days to go!

Mudder Training Update 36 - 39

I know I've been a bit lax on my Blog updates. Gonna try not to let it become a trend.


Last few workouts have been disappointing. Some have been rushed due to lack of time. Some have been frustrating just due to too many damn people in the gym. The Planet has become over populated. Not sure why just recently its getting so crowded but it seems like its nothing but young kids going there to hang out, text and talk on their iPhones or socialize. Now I'm all for having a healthy place to go and not get into trouble, but if your in a gym, WORKOUT ALREADY! 


I'm still having a problem breaking the wall with running. I'm not making the gains that I want. I'll be good for about 1/4 mile then I have to stop. At first I get too winded then after I finally break through that and I get my 2nd wind then my legs are done!


I also did something today that I know I shouldn't have done...


While I was at work, just for shits and giggles I got on the scale...


To my disappointment I'm not really down that much, maybe 5 lbs at best! Grrr!


I know my body has changed. Everyone sees it. I see it. I've dropped almost 3 pant sizes. But I gotta get my weight down! Its the only thing that's gonna help me run longer and get through these obstacles. 


Well I'm not gonna let this deter me.


The good thing is I still have 226 days to go!

Training update 33, 34 & 35...ish

Ever since I started training for this event and really focusing on what I need to do to improve my chances of survival I keep on thinking back to what my shortcomings were in gym class. 

Well, I've never really been particularly athletic and my size has always played a part in it. I was always amazed how easily other kids were able to do certain tasks with little or no effort, but it was a struggle for me.

Well, now they're as old and as fat as me so the playing field has been leveled.

My two biggest weaknesses that I know I'm gonna need are #1 Stamina. Lets face it, I'm not

exactly built for speed so I've been trying to push myself to run and strengthen my legs. I try to go places that are fun to be rather than just running like a hamster on a treadmill. The runs at the beach have been inspiring. I also don't let the weather deter me. Its not gonna be ideal conditions on the course, so I can't train in ideal conditions either.

Example...Today after my initial run I felt that I needed to do more. Good training is where you find it so I hopped the fence at the sump across the street from me and went for a run in the brush. Charged up and down the steep inclines and jumped over the small hills on the trails through it. Great thing about going down there in the winter, you don't have to worry about ticks. I kept to the trails and the upper outside ring. After about 20 min of that on top of the first run on pavement my legs were on FIRE....mission accomplished.

Another task I am fearful of is pulling myself up and over things. Climbing a rope, crawling through nets and monkey bars....where in the hell was I gonna find those? If I go to a playground I'm gonna look like a pervert. Oh wait...my kids swing set has monkey bars. Jump up, grab the first bar, attempt to grab the 2nd aaaaaaaaaaaaaannnnnnnd drop to the ground. Looks like I know what I need to work on.

Gonna let my body heal for a couple of days.

Mudder Training Update #31 & 32

Not much to report on this one. Went to work early Sunday night, took it as a rest and recovery.

Yesterday did a another beach run. It makes running much more interesting and I try to take the trails through the dunes to simulate running in mud or dirt. It certainly makes things interesting. The wind coming of the water definitely ups the intensity level. From field 6 to field 2 and back again. Walk/run walk/run. I mentioned it to a couple of fellow Mudders and they said they would join me. It'll give me the incentive to keep up and not stop.

I'm still afraid to weigh myself. I don't want to discourage my progress. I judge it by how my clothes fit and if people mention they see a difference.

My friend Rich, who is responsible for getting me into this whole mess, is going to try P90X and/or Insanity. While I am open to anything to improve my training, I tend to shy away from these extreme workout video there is apparently the "ABB RIPPER" portion of it, which I am very interested in. Despite how much a I work my abbs, even to the point of exhaustion, a few hours later it feels like I've done nothing at all.

No workout today. Working 16hrs at my perdiem. Doubt I'll be up to it by that time.

240 Days to go