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Erick the Red: Playing the Long Game


Erick the Red

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After a couple years of spinning in circles, I need to "respawn" again. I will focus on getting my diet in line, and now that the hot local summer is sliding away, I will spend more time walking and running outside.  

 

Mission: Run in the Cotton Row Run 10K in May 2017 in a better time than I did it the last time in 2012 (54:50).

 

While I rebuild my running habit, in the short term I need to start eating to train.  I read a blog post a few years ago that really stuck with me as a way to measure how well my diet was dialed in.  It seems that author is not as active online any more, but the framework is still available in an archive:  "Archevore Blog - Getting Started".  (More of his thoughts on the paleo movement are found on the Psychology Today website HERE.)  I plan to count points each day based on how "dialed in" I keep my diet.  I plan to use the "80%" solution as taught by Mark Sisson, so if I slip a little one day I will not let it mess with my relentless forward progress.

 

This is the daily point scale I intend to use, based on Kurt Harris's "Archevore - Getting Started" blog post linked above:

1. Get plenty of sleep and deal with any non-food addictions.

Less than 7 hours of sleep, then no points for the day.  That means controlling social media (especially before bed), probably one of my worst current non-food addictions.

2. Eliminate sugar and all caloric drinks.

Drink water. No sodas, sports drinks, juices, or milk. Don't add sugar to your food or eat things made with sugar or high fructose corn syrup.

3. Eliminate gluten grains and wheat flour.

No cake, cookies or pastries. No bread or pasta, whole grain or otherwise.  This rule and rule #2 pretty much eliminate anything that comes in a box. 

4. 2 or 3 meals a day is best. No snacking.

5. Exclusively whole foods from animals and vegetables.

 

I have completely stopped running for the past six months while I was getting over Achilles tendon pain and avoiding heat exhaustion, so even though I finished a half marathon a couple years ago, I will be in a "Couch to 5K" mode for a little while.  The daily point scale I will use for walking and running is simpler:

1. Walk/run one mile.

2. Walk/run two miles.

3. Walk/run three miles.

 

My goal for the challenge is to get 21 points per week, more is better.

Current Challenge: (Feb-Mar 21) Step by Step

My Epic Quest Character Sheet  *** Old Challenges and Links hidden below

Spoiler

My Old Battle Log

(2012) 1st (Scout) 2nd (Scout) *** (2013) 3rd (Warrior) 4th (Warrior) 5th (Warrior) 6th (Assassin) ***

(2014) 7th (Ranger) 8th (Scout) 9th (Monk) 10th (Scout) *** (2015) 11th (Ranger) 12th (Ranger) 13th (Ranger) 14th (Ranger) 15th (Scout) 16th (Scout) *** (2016) 17th (Ranger) 18th (Scout) 19th (Scout) 20th (Rebel)

(2021) 21st (Adventurer)

Past groups: The Wild Hunt 6 *** The Serenity Crew *** The Wild Hunt 5 *** The Wild Hunt 4 *** The Wild Hunt 3 *** The Wild Hunt 2 *** The Wild Hunt 1 *** Browncoats

Achievements: (20 Sep 2014) Completed first half marathon *** (17 Feb 2014) Finished mission to bring body fat from over 25% to under 12% over six months (trying to repeat that now)

 

 

Link to post

Monday - 3 points (1 from getting to bed on time, 2 from walking in the evening before bed instead of looking at social media)

Current Challenge: (Feb-Mar 21) Step by Step

My Epic Quest Character Sheet  *** Old Challenges and Links hidden below

Spoiler

My Old Battle Log

(2012) 1st (Scout) 2nd (Scout) *** (2013) 3rd (Warrior) 4th (Warrior) 5th (Warrior) 6th (Assassin) ***

(2014) 7th (Ranger) 8th (Scout) 9th (Monk) 10th (Scout) *** (2015) 11th (Ranger) 12th (Ranger) 13th (Ranger) 14th (Ranger) 15th (Scout) 16th (Scout) *** (2016) 17th (Ranger) 18th (Scout) 19th (Scout) 20th (Rebel)

(2021) 21st (Adventurer)

Past groups: The Wild Hunt 6 *** The Serenity Crew *** The Wild Hunt 5 *** The Wild Hunt 4 *** The Wild Hunt 3 *** The Wild Hunt 2 *** The Wild Hunt 1 *** Browncoats

Achievements: (20 Sep 2014) Completed first half marathon *** (17 Feb 2014) Finished mission to bring body fat from over 25% to under 12% over six months (trying to repeat that now)

 

 

Link to post

Tuesday - 1 point from walking an mile before bed, but got to bed too late and ate poorly to get another point.

Wednesday - 1 point from getting enough sleep.  Ate pizza and sodas for lunch because of poor planning and poor impulse control.

 

5/21 for the week Mon/Tues/Wed.  4 days left, need to average 4 points per day to make the 21 point goal.  Totally possible, I just need to dial in my eating and spend some more time walking.

Current Challenge: (Feb-Mar 21) Step by Step

My Epic Quest Character Sheet  *** Old Challenges and Links hidden below

Spoiler

My Old Battle Log

(2012) 1st (Scout) 2nd (Scout) *** (2013) 3rd (Warrior) 4th (Warrior) 5th (Warrior) 6th (Assassin) ***

(2014) 7th (Ranger) 8th (Scout) 9th (Monk) 10th (Scout) *** (2015) 11th (Ranger) 12th (Ranger) 13th (Ranger) 14th (Ranger) 15th (Scout) 16th (Scout) *** (2016) 17th (Ranger) 18th (Scout) 19th (Scout) 20th (Rebel)

(2021) 21st (Adventurer)

Past groups: The Wild Hunt 6 *** The Serenity Crew *** The Wild Hunt 5 *** The Wild Hunt 4 *** The Wild Hunt 3 *** The Wild Hunt 2 *** The Wild Hunt 1 *** Browncoats

Achievements: (20 Sep 2014) Completed first half marathon *** (17 Feb 2014) Finished mission to bring body fat from over 25% to under 12% over six months (trying to repeat that now)

 

 

Link to post

Thursday - 3 points, 2 from passing on the sugary drinks and 1 from a one mile walk.

 

8/21 for the week so far.  13 points over three days to meet the goal for week one.  Means I really have a ways to go to clean up my diet and get myself moving.

Current Challenge: (Feb-Mar 21) Step by Step

My Epic Quest Character Sheet  *** Old Challenges and Links hidden below

Spoiler

My Old Battle Log

(2012) 1st (Scout) 2nd (Scout) *** (2013) 3rd (Warrior) 4th (Warrior) 5th (Warrior) 6th (Assassin) ***

(2014) 7th (Ranger) 8th (Scout) 9th (Monk) 10th (Scout) *** (2015) 11th (Ranger) 12th (Ranger) 13th (Ranger) 14th (Ranger) 15th (Scout) 16th (Scout) *** (2016) 17th (Ranger) 18th (Scout) 19th (Scout) 20th (Rebel)

(2021) 21st (Adventurer)

Past groups: The Wild Hunt 6 *** The Serenity Crew *** The Wild Hunt 5 *** The Wild Hunt 4 *** The Wild Hunt 3 *** The Wild Hunt 2 *** The Wild Hunt 1 *** Browncoats

Achievements: (20 Sep 2014) Completed first half marathon *** (17 Feb 2014) Finished mission to bring body fat from over 25% to under 12% over six months (trying to repeat that now)

 

 

Link to post

Friday - 2 points from diet, no walking.

Saturday - 1 point from diet, 3 points from walking.

Sunday - 4 points from diet, no walking.

 

15/21 for week one.  Plenty of room for improvement.

Current Challenge: (Feb-Mar 21) Step by Step

My Epic Quest Character Sheet  *** Old Challenges and Links hidden below

Spoiler

My Old Battle Log

(2012) 1st (Scout) 2nd (Scout) *** (2013) 3rd (Warrior) 4th (Warrior) 5th (Warrior) 6th (Assassin) ***

(2014) 7th (Ranger) 8th (Scout) 9th (Monk) 10th (Scout) *** (2015) 11th (Ranger) 12th (Ranger) 13th (Ranger) 14th (Ranger) 15th (Scout) 16th (Scout) *** (2016) 17th (Ranger) 18th (Scout) 19th (Scout) 20th (Rebel)

(2021) 21st (Adventurer)

Past groups: The Wild Hunt 6 *** The Serenity Crew *** The Wild Hunt 5 *** The Wild Hunt 4 *** The Wild Hunt 3 *** The Wild Hunt 2 *** The Wild Hunt 1 *** Browncoats

Achievements: (20 Sep 2014) Completed first half marathon *** (17 Feb 2014) Finished mission to bring body fat from over 25% to under 12% over six months (trying to repeat that now)

 

 

Link to post

Week 2, Day 1

Monday, 29 August 2016

3 points.  One for sleeping at least seven hours, and two for walking in the evening.  I was on track for a perfect four points for diet, but blew it in the afternoon in a spectacular fashion.

Current Challenge: (Feb-Mar 21) Step by Step

My Epic Quest Character Sheet  *** Old Challenges and Links hidden below

Spoiler

My Old Battle Log

(2012) 1st (Scout) 2nd (Scout) *** (2013) 3rd (Warrior) 4th (Warrior) 5th (Warrior) 6th (Assassin) ***

(2014) 7th (Ranger) 8th (Scout) 9th (Monk) 10th (Scout) *** (2015) 11th (Ranger) 12th (Ranger) 13th (Ranger) 14th (Ranger) 15th (Scout) 16th (Scout) *** (2016) 17th (Ranger) 18th (Scout) 19th (Scout) 20th (Rebel)

(2021) 21st (Adventurer)

Past groups: The Wild Hunt 6 *** The Serenity Crew *** The Wild Hunt 5 *** The Wild Hunt 4 *** The Wild Hunt 3 *** The Wild Hunt 2 *** The Wild Hunt 1 *** Browncoats

Achievements: (20 Sep 2014) Completed first half marathon *** (17 Feb 2014) Finished mission to bring body fat from over 25% to under 12% over six months (trying to repeat that now)

 

 

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