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Wayne_Kent_Seago

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About Wayne_Kent_Seago

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    Newbie
  • Birthday September 16

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  • Location
    Orlando, FL
  • Class
    ranger
  1. Day 2 - 12/2 - woke up and got out for my run and ran further than was prescribed but it felt great so I did a little extra. Had plenty left in the tank but as I mentioned I am allowing a slow build-up back to where I was not too long ago. Did 3 sets of 4 pushups, again easy but it won't always be. Day 3 - 12/3 - scheduled rest day for running but 3 sets of 5 push-ups, no problem. Feeling good about this mini-challenge!
  2. Using this space to get back up to speed in terms of my fitness journey. I completed my goal this year of running in the Tower of Terror 10-miler. I ran it in a total time of 2:34:05. My actual running time was a little less than that as I started 5 corrals from the start. I ran the first 8 miles fine. Halfway through mile 8 I stopped to drink instead of drinking on the run and that was a bad idea. I ran more than I walked for the rest of that mile, but ran about half as much as I walked for the final mile. All in all, I felt good at the end (but very very tired) and proud of my accomplishment. I took some time off after the run, and that extended layoff has de-railed some of my progress. Part of my issue is that I no longer have a goal to work for. So I am looking at a half-marathon in 2015. My wife and I had a new baby last week and i have allowed that (and Thanksgiving) to be reasons to overeat. I am back over 200 lbs (which is way down from where I started when I joined NF, but over where I once was). Instead of wallowing in pity about my recent weight gain, I constructed a 30-day challenge for myself. I missed the most recent 6-week challenge here but will rejoin in the new year. I have melded a running challenge and a push-up challenge into a December challenge that should get me back to where I was physically at my new "height" of a few months ago. Today was Day 1 and I got out of bed at 5:30 (after waking up a few times with the baby) and ran 1 mile and did 3 sets of 3 push-ups. They were easy for me, but I wasn't sure it would be as I have not run in 2 weeks. I am purposefully allowing myself to start slowly so I can rebuild the muscles that have not completely gone away, but I also don't want to do too much too fast and burn-out. I also believe that finishing the challenge will be good for me!
  3. I have not been keeping up with posts and that is something I am going to work on (maybe for my next challenge). Ok, results time, let's look at how I did. First, a quick refresher on what I took on for this challenge: 1. Stamina - Train using the Galloway training schedule for the Disney Tower of Terror 10-milers. It is 3 weekly runs with two runs at 30 mins each and then a long run day beginning at 2 miles and moving up a mile a week. (Total of 18 runs) A= 17 - 18 runs, B= 15 - 16 runs, C= 13 - 14 run, anything less than 13 is an F 2. Strength - Complete a cross-training workout 2x per week. One of the things I noticed and mentioned in my follow up to the last challenge, is that my cross training workouts were not very dynamic. I limped through the BBW with no gusto. This time, I will vary up the cross-training to include kickboxing, T25 and other higher intensity workouts. A= 11-12, B= 9-10, C=7 - 8, anything less than 7 is an F 3. Push-ups - Push-ups are the perfect multi-muscle exercise and a good indication of strength. Over the course of the challenge I will do 1,250 push-ups. A= 1200-1250, B = 1150-1199, C = 1100-1149, less than 1100 is an F 4. Read 20 pages of a book that will help me level up in some area of my life - I know that the most successful people read a lot. I love to read, but sometimes I get so focused on other things I forget to take the time to do something that benefits me as much as reading a book that can help my develop personally and professionally. This challenge I will read at least 20 pages of a book that focuses on personal and/or professional development at least 6 days a week. That is 36 reading opportunities over the next 6 weeks. A= 33-36, B=30-33, C= 26-29, anything less that 26 is an F Back to my results. 1. Stamina - completed a total of 15 runs over the duration of the challenge = B 2. Strength - completed a total of 9 cross training workouts = B 3. Push-ups - completed a total of 1255 pushups = A+ 4. Reading - 34 days of reading at least 20 pages of a book (finished 4 books during challenge) = A I feel very good about these results. My major battle continues to be my diet. I still tend to grab whatever is closest to me or give in to my cravings for salty and/or sweet snacks. Having a real problem turning down carbs, sugar and salt. I live by the scale and get pissed off when I put on weight. In terms of fitness, I need to vary my running routine, adding in more tempo runs and intervals. Also need to continue to work on strength training. My wife and I are expecting our second child in November so this upcoming challenge will be the last full one for a little bit while I focus on our new baby.
  4. 8/26 - I have way behind in my postings, but I have continued my workouts with good consistency (good, not great, I have missed a few) - I am very consistent in running. I think I have only missed 2 runs in 5 weeks - my training for the ToT run is on pace. I ran 7 miles two weekends ago (started at 6 am before it gets hot and humid here) and was psyched. This past weekend was a time trial for a mile and then 2 more for a total of 3, and as I woke up late and had to run in Florida heat, it was all I could do to finish 3. I have been less good at strength training. I am not sure if running is leaving me too wiped out the next day or what the reason is but I am not giving that the intensity that I should for the results I want. The other place I continue to struggle is diet. I am snacking on popcorn and cashews, but the saltiness (or maybe just the calories) are adding up. I will endeavor to be better about posting as it keeps me plugged into this community which has helped me so much in this quest for fitness.
  5. Welcome back, buddy! You can do this - one step at a time, one workout at a time! If you slip up, don't get too down just try and do better at the next opportunity.
  6. 8/11 - Monday - Rest day, but snuck in 40 push-ups so I wouldn't get behind in my totals 8/12 - Tuesday - 30 minute training run. Felt good during run and had energy left in the tank at the end of the run. Could have run further. I tried to stay at a slow pace, but I think I was going faster than I did when I did my long run. 40 push-ups total (25 before run, 15 after)
  7. 8/7 - Thursday - rest day 8/8 - Friday - 30 minute training run. With addition of 5 minute warm-up walk, I covered 5.1 KM. Felt great at end of run, today is another day I feel like I could have run much further 8/9 - Saturday - today I really put my increased fitness level to the test. Today, my wife and I participated in our church's function called Mission:Serve. Hundreds showed up to volunteer across our community. A big group of us went to an elementary school that really needs help and we beautified the school. We picked a ton of weeds, trimmed trees and shrubs, planted flowers, painted etc. I pulled weeds for almost 3 hours. Then I went home and had to do my own yard. I spent over 3 hours mowing, edging, trimming, pulling weeds etc for myself. A total of over 6 hours of work in 90 degree heat. I can honestly say that if not for NerdFitness helping me to get started on the path to exercise and a healthier lifestyle, I never could have done it. 8/10 - Sunday - 3 mile total run with first minute timed (11:20). Woke up a little late and didn't get out the door until 8 am. I live in Florida and it is already in the 80's at 8 am and the sun was beating down. I finished the 3 miles, but it took all I had to do it. Today was not a day that I felt I could have run any further. When my pedometer said 3 miles, I stopped running.
  8. 8/6 Wednesday - rest day thank goodness as my legs are a little tender from yesterday's run.
  9. 8/2 & 8/3 - sidelined with allergies that knocked me on my butt. 8/4 - Monday- 20 pushup warmup, 7 rounds of kickboxing with the heavy bag (both hands, jabs, right cross, right leg, left leg, right leg, left leg) - 10 pushups in between rounds. 90 total pushups 8/5 - Made up for missing Sunday's long run by doing it this morning - 6 f'ing miles!!! Hell yeah! I kept a good pace and I know I could have gone further (not sure how much further, but could have kept going)
  10. 6 miles this morning!! Longest run ever!

  11. 7/30 - rest day 7/31 - 20 pushups then 30 minute run with intervals (10 min jog, 2 min sprint, 2 min recover) Felt great and was able to keep good pace in sprints. 20 pushups after run 8/1 - 25 pushups and then T25 total body circuit. Felt a little like a tool doing that workout (especially as there parts I could not keep up with). there are push-ups as part of that workout, so total for the day is 50
  12. Can't update the spreadsheet, but I ran 5.6Km this morning and am heading east with ShadowLion
  13. Here are my goals for this challenge (they look a lot like the goals for the last challenge) Here are my goals for this challenge: 1. Stamina - Train using the Galloway training schedule for the Disney Tower of Terror 10-milers. It is 3 weekly runs with two runs at 30 mins each and then a long run day beginning at 2 miles and moving up a mile a week. (Total of 18 runs) A= 17 - 18 runs, B= 15 - 16 runs, C= 13 - 14 run, anything less than 13 is an F 2. Strength - Complete a cross-training workout 2x per week. One of the things I noticed and mentioned in my follow up to the last challenge, is that my cross training workouts were not very dynamic. I limped through the BBW with no gusto. This time, I will vary up the cross-training to include kickboxing, T25 and other higher intensity workouts. A= 11-12, B= 9-10, C=7 - 8, anything less than 7 is an F 3. Push-ups - Push-ups are the perfect multi-muscle exercise and a good indication of strength. Over the course of the challenge I will do 1,250 push-ups. A= 1200-1250, B = 1150-1199, C = 1100-1149, less than 1100 is an F 4. Read 20 pages of a book that will help me level up in some area of my life - I know that the most successful people read a lot. I love to read, but sometimes I get so focused on other things I forget to take the time to do something that benefits me as much as reading a book that can help my develop personally and professionally. This challenge I will read at least 20 pages of a book that focuses on personal and/or professional development at least 6 days a week. That is 36 reading opportunities over the next 6 weeks. A= 33-36, B=30-33, C= 26-29, anything less that 26 is an F I will be also tracking number of posts to my battle log, as that accountability keeps me motivated and on target, but it will not be counted toward the challenge. I continue to track all of my calories, but that is more for my own education on what I am eating and how much fat and stuff is in my food. I will also continue working toward increasing my ability to do pull-ups. I can do 2 neutral-grip pull-ups and do those when I take my son to the playground in our development, but not sure how that relates to standard pull-ups or chin-ups. If I am going to be successful in a mud run, I have to increase upper body strength. 7/28 - Off to a great start with 6 rounds of kickboxing (using a heavy bag) - warm-up (both hands fast punches non-stop), both legs round-house kicks, jabs, right cross, right leg, left leg. Push-ups during the 1 minute "rest period", ab work at the end 7/29 - Run day - 30 minutes run (5 min warm-up and cool down) - 5.6K total
  14. Very impressed by your achievements. Running a Spartan Race is no joke! That is something I am working towards. Congrats and keep it up!
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