It Works! How My Wife Lost 22 Pounds

Hello dear reader!

I hope you are keeping healthy. It has been a while since I posted, but here we are, and I have a fat loss lesson that I have learned.

In December 2014, my wife slipped and fell and broke two ankle bones. She underwent surgery and started using crutches to move about. At that time, we were living in an apartment on second floor (what Americans call third floor). There was no elevator or ramp, so the only way up or down was using the stairs.

This meant that every day, as she went to work, my wife had to use the crutches to get out of the house, move down the corridor, down the stairs, to the car, and after I drove her to the office, up one flight of stairs to her office. In the evening, it was the reverse.

English: Short flight of stairs in the fire ex...

English: Short flight of stairs in the fire exit stairwell. Huntsville, AL (Photo credit: Wikipedia)

Using crutches means supporting your weight on your arms as you swing your good leg forward, then supporting yourself on the good leg as you move the crutches forward. On stairs, she would hold the railing and lean on it as she lifted her body up one stair (or down).

This went on for weeks, and it was tough! For the first time, after more than four years of marriage, I saw my wife actually sweating due to physical exertion. I’m not sure I had ever seen her sweating at all.

Consistency

The distance to be covered was fixed – our house remained at a fixed location, as did her office. She could not say “Today I will not go all the way to the house. Let me sleep in the car.”
The frequency of activity was fixed – she had to do this every day when going to work and coming back, and on weekends if we went anywhere. She could not quite fail to go to work.
The weight to be carried was fixed – her own bodyweight.

How To Lose Weight

The result: she lost weight! She lost 22 pounds (10kg). Twice as much as she had lost through rope-skipping. There were no fancy exercises, no switching up the routine after a while (though she started panting less and stopped sweating). No alternating of exercises to target different muscle groups. She just did what she had to to get to work and to get home.

The lesson of the story: If you want to lose weight, one simple way is to pick a challenging exercise and do it consistently. No excuses to get yourself off, no lightening of the load, no reduction of distance. Just stick with it. Change will come.

20 Pullups Progress Update

After deciding to prepare to do 20 pullups straight on my birthday, I have not been consistent in my pull-ups. (Yeah, what’s new?). Today I decided to do some, before things get too far out of hand. I thought I had reached Week 13 on the Recon Ron Program. When I counted backwards on the calendar from the week of my birthday (Sep 11th), I realised that I am supposed to be on Week 15.

However, I did the Week 13 pullups as specified (14-10-8-8-8) without breaking any set, so I was happy about that. I think on Wednesday I will jump to Week 14 and hopefully on Friday I will be able to take on Week 15. So this week or next week I should be back on track to doing 20 pullups straight on my 40th birthday.

A US Marine Doing Pull-ups.

A US Marine Doing Pull-ups. (Photo credit: Wikipedia)

Keep working out!

 

Soccer

A group of men from our church organised a soccer event. It was no big deal, really, just guys (mostly in our thirties or so) coming together to play soccer on a Saturday morning. Some young men who teach children soccer at the church were around. They joined in and we played two matches. I noticed that the young men were in good shape – good body definition. I guess the running and jumping involve in soccer does them good.

A football (or soccer ball) icon.

A football (or soccer ball) icon. (Photo credit: Wikipedia)

I also noticed that I did not feel tired immediately, as happened when I played soccer about eight years ago. At that time, after a few minutes of playing, I felt so winded that I just wanted to lie down and breathe. This time I was okay.

I was surprised to notice that after jumping for the ball, it mattered how I landed.  Once or twice, I had to stop and let my ankle recover before I could run around again properly. I had not expected that.

The effects of the vigorous exercise came later. At night, my legs were paining. I later thought it may partly be because we did not stretch after the matches. We just sat down and ate. I don’t know why I forgot this. I usually stretch after running. Of course it was also partly because I have not sprinted for a while, choosing to skip instead, and even with that I have slackened a bit.

Let me say that our team won 🙂

Meanwhile, a friend of ours was admitted at the hospital with heart problems. He is overweight. Take care of your health, people. It may seem trivial when you are just being told about it and you are generally functional, but when it gets to a point where you are actually sick, it will no longer be a trivial matter. The financial costs, the emotional cost on yourself and your family. The thought that you could have prevented it will weigh on your mind.

Make the changes you know you should be making. If you don’t know what change to make, I can suggest one: If you are overweight, change what you eat. Specifically, cut out sugary drinks or start by limiting them to no more than one small glass in total a day, with the aim of reducing such drinks to taking them only once in a while.

Live healthy. Take steps today.

Rope Skipping Continued

After failing to skip 1,500 times in 20 minutes, I tried again

Wednesday, 19th Feb 2014
I set my timer in order to limit rest intervals
I managed to skipped 1,500 in 20 minutes, with 10 seconds to spare

🙂

IMG_1456b

Monday, 24th Feb 2014
This time I used a simple countdown, without rest intervals specified.
I would need to skip 375 times every 5 minutes.
At some point there was a count discrepancy of 100 between what my wife had counted and what I had counted. I went with the lower figure.
I finished with 25 seconds to spare.
Did 70 extra

Rope Skipping

12th Feb 2014
My wife and I took turns skipping. I skipped, then she skipped as I rested and so on. She skipped up to 1,000 and I skipped up to 1,300. I did not really feel spent. I think it was because of the long breaks I had between skipping sessions while my wife skipped. I decided to have a time limit next time, so that the rest intervals are limited. I was timing my wife’s skipping and it worked out to about 125 jumps per minute.

SpeedRope

SpeedRope (Photo credit: Wikipedia)

15th Feb 2014
I set myself a target of 20 minutes within which to complete 1,500 jumps. I set the timer on my phone and started. Twice, I managed to do 200 jumps non-stop. When the 20 minutes were up, I had completed 1,340 skips. I could probably have met my target with shorter rest periods at the beginning. I was sweating and could feel that I had exerted some effort.

17th Feb 2014
This time I managed 1,425 jumps within 20 minutes. I believe I can manage the intended 1,500.

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Skipping/Jumping Rope

Last week, I decided to skip (jump rope) as my workout. My target was 1,500 jumps.

I got into my workout gear, took the skipping rope and started.

SpeedRope

SpeedRope (Photo credit: Wikipedia)

The longest continuous skipping I did was about 180 jumps. (The most I remember doing was 350, one or two years ago).

When I finished the 1,500, I was still feeling quite strong and I was not really sweating much.
My wife joined me and skipped to 600.

I then posted on Facebook that I had skipped 1,500 times and urged my friends to try it this holiday season. One friend jokingly asked me how I was able to count 1,221  1,222… while skipping. I answered that I was counting 1,2,3,4,5…70…1,2,3,4…80 and so on 🙂

Some friends said that they cannot skip that much. One said he was unable to skip to 100 (or was it 50?!).

I think I will write a simple plan to get anyone interested to be able to skip up to 1000 times in a workout.

 

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Standard Chartered Nairobi Marathon 2013 Race Report

Background
My Standard Chartered Nairobi Marathon 2012 time was 2:53
My UAP Ndakaini Half Marathon 2013 time was 2:40
I was told you can usually predict your Stanchart (usually held in October) time by deducting 10 minutes from your Ndakaini (usually held in September) time, if you keep training well between the two runs. However, this time Stanchart had a new, tougher route.

My friend George and I have been taunting each other about Stanchart (and other races). Ok I have been doing most of the taunting and he has been declaring he will be ready to give me a challenge. He is a nice, non-combative guy like that.

After I beat him in Stanchart 2012 and mentioned him in my race report, this is what he said:

“Publicity is good, any publicity. Next year, the mention will be very positive. The George of October 2013 will be about 75kgs and pretty fast: 1hr 40-something minutes…”
03rd December 2012

George made the following one-sided bet:
1) For every minute under 2:25, he would give me KShs. 100/-. So if my time would be 2:20, I would get 500/-
2) If I beat him, he would give me 1,000/
3) If I beat him by 10 minutes or more, he would give me 2,000/-
(I am not sure if 2 and 3 above were separate).
The bet was one-sided in that I was not to pay anything regardless of my performance or his. I told you he was a nice guy.

(For some perspective for those not in Kenya, KSh. 2,000/- can buy a pack of 60 diapers for my son)

At first, I was fairly confident that I would beat George, then he took a week or two to prepare for this final showdown and kept posting reports of hour-long runs that he had done. I started getting concerned.

Meanwhile, friend of mine, a lady, was also preparing for her first half-marathon and she completed a 21km run/walk in 2.5 hours!

My sister told me that her best half-marathon time was 2:19. Her time that I had been aware of was 2 hours 30 minutes, and that had been my target time.

So here I was, I wanted to beat George, win some money, avoid being too badly beaten by a first-time lady half-marathoner, run as fast as my elder sister or at least reach my target time.

Oh, about George’s declaration, a few days before this Stanchart run, he reported that he was way off the target weight he had declared in 2012. Good for me! 🙂

bib

Just Before
I think I went to bed around midnight. I set my alarm for 5:50 a.m., so I was supposed to get about 6 hours of sleep. A little less than ideal, but not too bad. I had gone for a run on Thursday (which I was supposed to have done on Wednesday) and I could feel the effects of that run on my legs a little bit. I hoped things would be fine by race time.

I woke up a few minutes past 5:00 and maybe once before. I tried to go back to sleep and I think I slept a little, and woke up again a minute or so before the alarm, so I waited for the alarm to start the I pressed Ok before it made a sound and woke up our son. I wanted to sew the hole in the past-knee-length shorts I normally run in, but the hole was a bit too big. And I did not find a needle and thread anyway. I put on other shorts. I also did not see my headband. Yeah, I know, prepare these things the night before.

I woke my wife up and she made me a big bowl of oats. She kept insisting that I pin on my race number, lest I end up trying to pin it after the race has started. it drops, etc. She drove me near Nyayo Stadium. I took the oats as she drove. Do I not have a great, supportive wife?

I was a bit concerned that I may have to pee during the run.

I got out of the car at 7:07 a.m. by my phone and started moving towards the assembly area, stopping to pin my bib. I actually jogged a bit, partly because of the time, and partly to warm up. It was cold. I did not see George.

Off We Go!
The official clock seemed to be ahead of mine, because the countdown to the start started when my phone was saying 7:23 a.m., I think. The countdown was stopped, as apparently some people had started before the gun went off. Some orders to runners to move back and so on, a much shorter countdown and we were off.
7:27. I started my timer. The expected crowding at the beginning but the crowds thinned out. I thought there were very many Indians running. There were also small children. I thought the race was for 18 and over? (I checked later and yes the rules say you must be over 18).

I had a plan and had set my interval timer (I will write about it soon) accordingly. Run 20 minutes, walk for 2 minutes, repeat 7 times. That would be about 153 minutes. I also did not want to hold back as much as Jack pointed out that I did at Ndakaini.

SC20131028-145554

As usual, there were all sorts of people running. There was an Indian lady in a full sari, another lady in a jeans skirt that was about ankle-length and a man running with and leading a blind runner by the hand. There was also a group of apparent Gor Mahia (a football club) fans singing as they ran. It would probably be fun to run and sing with them, but would definitely be slow for me. I was just behind a tall white dude during most of my first run interval. When I stopped to walk, he ran on ahead. I think I only saw him once thereafter. There was a boy who looked Chinese or Korean or something close. I saw a dreadlocked guy with red headphones.

The route had several turning points, as you approached each turning point, you could see those who had already passed the turning point running in the direction opposite yours. I looked out for a few minutes for Jack as we approached the first turning point, which was on Haile Selassie Avenue. I did not see him and I decided to stop craning my neck.

Soon after we entered Kenyatta Avenue (or was it Harambee Avenue?), I saw what looked like the leaders in the race running in the opposite direction. Oh, I thought, I am not that far behind the leaders. Then I realised that it was not that simple. We had to run along Kenyatta Avenue, turn, run back up, then turn into Koinange Street, turn, run back and rejoin Kenyatta Avenue. So the leading pack was quite some distance ahead of me. Sigh!

The weather was great! Cloudy and cool.

Water. And Chips
I approached the first water-point and I grabbed a bottle. I put my phone in my pocket and opened the bottle. I was about 12 minutes into my second run interval. I took the water and poured some on my head. I usually don’t do that. I think I did it coz I see people doing it. Some water sprinkled on my bib, which has the timing chip. I feared that the water might damage the chip and my time would be unrecorded. Then I thought the foam around the chip must be to protect it from such things. Oh well.

I cast the bottle aside (near a collection point, I think?) and fished out my phone. Damn! The timer had stopped. I pressed this and that to reset it such that it would start from around the time I had covered so far, but it was no longer the same.

There was a lady in uniform standing at the corner of Kenyatta Avenue. Maybe National Youth Service. She was rather curvy. I found that unusual for a lady in uniform. She was pretty too.

George!
As I approached the turning point at University way, I thought, If I saw George on the other side, I would feel pretty discouraged. I ran on. Then I heard someone call me from the other side. It was George! I was near enough the turning for me to speed up and catch up with him. He said he had seen me earlier. He had seen me walking and felt very happy. Then he had seen me taking water as well and making calls. I told him that walking and taking water are not bad for me (as they are for him. He says if he does either he is usually unable to run any more). I explained about my timer and subsequent fumbling with the phone.

We ran on a bit, then George said “Let me fall back a bit”
“You know if you fall back, that’s it” I said “Or you have a strategy?”
He gave some response or other and I left him.

It’s You Versus The Road
There was the dreadlocked guy with red headphones again, already heading back towards town.

At the ascent at Museum Hill, I ran up a bit then thought ‘This is not training, no need to wear myself out.’ So I walked up a bit.
Along Forest Road, we reached a stretch that had only a tape separating the runners moving in opposite directions. There was a girl walking along this tape and looking behind occasionally. She was moving in the direction of the next turning point. I thought she was going to cross over the tape and join the people who were running back. And she did.
I saw a guy walking barefoot, carrying his shoes in his hands. I wanted to ask him why, but I did not want to seem concerned when I was not going to help him. Plus I tend to avoid starting conversations with strangers.

Another water point was situated near the 12km mark (there was a sign) and I took some more water. There were also portable loos, but I was fine.
“You can poop here, madam!” someone shouted.
There was a turning point just after the water point.

Ahead of me, I saw a lady and a man walking on our side of the tape, but heading towards the turning point. I thought they should be told to walk on their side. Then the lady just turned and started moving in the same direction as us. Cheat. I saw George a few minutes later, heading towards the turning point. We acknowledged each other.

As I began crossing the flyover at Museum Hill, the Gor Mahia group was beginning the Hill’s ascent, still singing.

Still around Museum Hill, a number of people were crossing a road to avoid reaching the turning point, which was maybe just 200 metres away. Some of the guys near me persuaded one to come back and just reach the turning point. Another refused and took the shortcut. I said, “If you can’t do 21km, just sign up for 10km.”

I tried to estimate the distance covered so far. I was feeling pretty good. No aches or pains or anything like that. I figured we had maybe covered 2 km from the 12km mark then I saw a sign that confirmed my estimation.
“This sun is coming out,” said a guy next to me. “14km.”
“67% done,” I said
“We are almost done” he said.
“The distance remaining is half the distance you have covered,” I said.
We ran on. I stopped to walk.
He passed me saying “Strong! Strong!”
I resumed running and a short distance ahead, I passed him as he walked.

I did not strictly follow my plan, but I was conscious of the times I walked and limited the duration of those walking sessions. A few times I resisted the temptation to walk. This was the real deal, not a training session where I could pause the timer to catch my breath. The official clock was running relentlessly. So I kept moving.

The route took us through Uhuru Park, where sat a group of uniformed women singing a hymn, I think, rather beautifully. Up Kenyatta Avenue and onto Lower Hill Road. Lower Hill Road had a gentle but long ascent. I think I walked most of it. Another water point. I almost did not take the water, then I thought there may be no more water till the finish and I may regret not taking it here, so I took some.

A City Clock stood near or at Bunyala Road. The time as I passed was around 9:17 a.m. 2 hours had not passed. I stood a good chance of me meeting my target time, at least. Up Aerodrome Road to yet another turning point. I decided to run the entire distance from that turning point to the next. I guy in front of me stopped running and started walking. “Let’s go! Let’s go!” I told him. He (I think it was him) caught up with me and we ran a while, then he gave up again. I ran on. I saw the girl who had crossed the tape at Forest Road.
I saw a sign saying 20km and said to myself Surely I can run the entire last kilometre.

The Stadium
At the entrance of the stadium stood a car with a timer in top. It said 2:38. Really?? That cannot be. I felt a bit disheartened. I entered the stadium. The public address system had music playing that reminded me of those scenes in movies where the silhouette of a weary soldier carrying a gun can be seen against an evening or morning sky following a great battle. It was nice, actually.
I ran the final lap, onto the finish mat and exited my timer so that I could see the time. 9:39. 2hrs 12 minutes. Maybe the timer on the car had said 2:08 not 2:38. I guess we will have to wait for the official results. George later pointed out that maybe it was timing the full marathon, which indeed started 30 minutes before the half-marathon.

I gave in the slip with my name (for what purpose?) and collected my medal (you did not need to give in anything to collect it). There was no free Lucozade, but there was free water.
I saw Philip, who had earlier told me he hoped to finish in maybe 1:50. He did not know how long he had taken since he had no watch. He had also been thrown off by the timer on the car. We asked a lady to take photos of us with my phone.

I met my former classmate Juma, who said he had taken about 1:40. I went to a stand where you could do an eye test – the ones where you read letters of the alphabet of increasingly smaller size. I could read them. (There was one letter I was not sure was D or G or something) I called my wife and told her how I had done (in the run, that is). I walked about the stands for a while, looked people I knew, with little success.

I went home feeling pretty good.
I had slashed more than 35 minutes from my StanChart 2012 time and 28 minutes from my Ndakaini time. I had also almost certainly beaten George and surpassed my target time by 18 minutes. But let’s wait for the official times.

My wife had a congratulatory card for me 🙂

Jack’s Report
Maq’s Report
I still don’t know how the first-time lady did.

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Updates – Wednesday, 16th October 2013

Wednesday, 16th October 2013
I think I have not done pullups on the pullup bar for two weeks!
I was a bit concerned that I may have been losing some of the gains made. My other concern was that I have not been eating as well as I should.
I was therefore quite pleased when I did 16 pullups in the first set.
I struggled with the last one, but managed.

Then I did
7+2+1+1
9
9
7+2

Later, I did a run of 4 x 10 minutes.

Updates – Monday, 14th October 2013

Monday, 14th October 2013
I did not run on Saturday or on Sunday. George has continued to run. A lady friend of mine is also be doing her first half-marathon and she completed a 21km run/walk in 2.5 hours!
With that in mind, I set out to do a run of maybe 40 minutes, or, worst case, 30 minutes.

I did my usual route to the point I normally turn, turned and came back part of the usual way, turned onto a way I have gone once or twice before, went past point I reached that one time and ended up using a totally new route.
Total run ended up being 46 minutes!
From Google Maps, it seems I did about 8.2 km.

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Update – Thursday, 10th October 2013

My pal George has been doing one-hour runs with some consistency. After seeing his updates, I decided to make effort to retain win the money that he has offered if I beat him.

So out I went, intending to run for 30 minutes straight, even uphill on my way back.

As usually happens, thoughts of doing 10 min x 3 or 15 min x 2 played in my mind. I am doing 30 minutes, I said to myself, and I did.

Running is largely mental. Sometimes I want to stop when there really is no physical reason to. Training is partly to train the mind to keep going.