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A Running Guide for the Overweight Runner

There is a man that runs around my town all of the time carrying himself with no evidence of being tired. You may see him out at the park r...


Sound of Silence. Run Schedule. Weight Loss numbers.

Running to the sound of silence.

I was mid run when my mp3 player shut off. I knew it was going to end up dying before I even went out and ran. I was originally going to take the iPod out since there was no chance of rain, but it had even smaller battery life left. I chose the mp3 player to listen to for the short bit. When it died, it left me only with my thoughts and the sound of my breathing. I tried to figure out what most people do when they are without music and running and decided that I am not most people so I will try my own routine. I went through what my post tonight might say, what I might do tonight, and then just simply listened to my breathing. My headphones were still on so it kind of shut the rest of the small clatter of the world out for the most part.

I focused on my breathing. My right side was giving a little pain. It was because my stomach was pretty empty. I didn’t realize I was even hungry until I had left to go run and it was too late – I was already committed and there was no stopping me. I ran the 2 ¼ mile trip in 22:25. It was my fasted 2 ¼ mile ytd. I love improving. I ran the first two miles at a 10:20 pace and the last ¼ mile at a 7:00 pace but I couldn’t have kept that for another mile – I picked up the speed b/c I wanted to finish before my previous best.

Run Schedule.

I don’t have a normal schedule for blog postings as some do, but rather just speak my mind and what’s on it. I try to make each post as real, honest, and as encouraging as I can. There is enough negativity around us every day that we need to take every opportunity for something positive.

I have decided to create some sort of running schedule for myself.

Monday - Free run. It must hit the 2 1/4 mark and has no time goal attached to it. This sets the pace for the rest of the week.
Tuesday - 5k run. I would like to finish my first 5k under 31 minutes. It'll be tough as I see it right now, but something to shoot for it.
Wednesday - Wellness run. A new route. I plan for this to be something different from the normal routine. 3.5 miles mapped out route.
Thursday - three mile run. Keep my legs fresh run.
Friday - Fun run Friday -- how far can I go? I want to take it to 4 mile Friday. It seems like that would be a good name for it, but I have to work my way up to the 4 miles...who knows, I could do it no problem...we'll see I guess :)
Saturday - Rest. I will try to take a rest on this day...we will see how that works out. I understand the importance of rest and my legs will need it.
Sunday - Slow Poke run. Not sure how slow I'll actually be running, but not going for a lot of distance on Sundays. I hardly have time to get a good workout in it seems on Sundays. Very busy.

Before I forget – I ran my fastest 5k ytd yesterday in 31:43. I don’t want this to become a numbers game but since I am training for my first 5k I want to let you all know how I am doing for that.

Weight Loss Challenge.

As I’ve posted about, I started a weight loss challenge last week. The first week of the Six Week Weight Loss challenge is over and the numbers that are coming in for the weigh-ins are crazy! People have taken this very seriously and are taking back control of their life. Here are some more numbers for you concerning the challenge.

13 participants are in the challenge. All 13 challenger’s weights combined equal 2,831.9 lbs. In the first week, the combined total of weight lost is 43.8 lbs! I am pretty excited of the results so far! I currently hold the second most percentage lost this week with 2.32% of my body weight. I lost 4.8 lbs! I attribute this to the 30 miles that I did this past week walking/jogging/running mixed with the extra Shred workouts with my wife. I have been pretty meticulous with what I eat and when I eat. Without sounding like a broken record, this week has been pretty good! If you would like to watch and see how the challengers are doing – go check out the facebook group page here and request to join in on their progress and some quality conversations!

I also have to give a plug for Carol. She lost 2.6 lbs this week!

Who has been the biggest influence in your Weight Loss/Fitness efforts?


ashley!nocera said...

Well, I'm very proud that you ran with your own thoughts rather than stopping when the music did. I completely rely on music when I run...kinda pathetic, I know haha. And WHOA, -4.8 lbs! Tell me your secrets :) Keep it up, you're killin it!

Jeremy Logsdon said...

Dude, 4.8 down is awesome! And I'm also glad to know I'm not the only one who wears two different socks from time to time. :)

My biggest influence is Tina. I'm reminded all the time of how I want to be healthier for her so we can live a longer life together.

Reese said...

4.8 pounds!! WOW! Good for you!
I like the running schedule. I think I will make a gym schedule to hold myself accountable to. Thanks for taking time to comment on my blog! I am thankful for the encouragement. :D

VivaciousVegan said...

Hi Seth, way to go on the run. What was in your ipod? Keep up the good work!

CJ said...

4.8 is like WOW! congrats

I run without music and I love it like that. I go for the run early in the morning at 5:15ish so all i can here is wind rustling through trees, birds chirping and sounds like that. Its kinda therapeutic!

Anthony said...

It is really hard for me to run with no music, so kudos to you, brother. That's discipline and focus right there. Nice schedule for the week, and good work on your runs being best times! Are you shooting for a sub30 5K when the race comes?

AWESOME WORK on the weight loss, man! The 190s are SO CLOSE. You are doing awesome...4.8 lbs lost!

Chad said...

Great job on that 5K time! I'm 50/50 when it comes to running with or without music. The one thing that's amazing to me, is that when I run without music, I don't really think. It's really amazingly nice. I can be having a horrible day, craziness at work, home, whatever, and my mind goes blissfully blank when I run. Weird, huh?

Jess said...

Holy high five! That's an awesome loss! And your 5K time is balling. I'm going to keep working my way down towards that 30-minute mark. I love the run schedule (yes for the slow poke run!) That actually sounds fun. I'm going to stick to the sprint/hill/long-run training but once the Half is over, I'm going to give your schedule a go :)

I'm so glad to always get a positive vibe from your blog Seth. I agree about the negativity. I prefer to look at things in a brighter light. It gives me more control and somehow, that gives me comfort.

Tonyne @ Unlikely Success Story said...

Congrats on the loss, that is fantastic! It sounds like everyone is doing amazing with the challenge as well. :)

4 mile Fridays...I love the name. :)

KatDoesDiets said...

"There is enough negativity around us every day that we need to take every opportunity for something positive" I could not agree more! Great job on that 5k, love the counter at the top counting down to your race.
Looks like a great running schedule. I think I am going to focus on strength training more for a bit, but I still want to cut my 5k time more, will be interesting!

Staci Dombroski said...

Way to go on your loss! It looks like you have a great workout schedule :)

Randi said...

4.8 lbs is great.

I have yet to run without music & I don't think I ever will unless my mp3 dies on me mid run. The music helps me focus.

Missa said...

This might sound vain, but I am my biggest influence. I am control the flow of food and fitness. I control how others words effect my decisions. It is me. It's taken me a long time to figure that out and stop waiting for someone else to be that magic influence.

But, that being said... I love blogging. It keeps me honest and forces me to ask myself the big questions when I doubt myself the most.


Andrew is getting fit said...

Way to go with the running!

I don't like running with just my thoughts for some reason.

Corletta said...

Love your blog...did I mention that I appreciate you following mine?!?! Anyways..I totally get the dead MP3 player while running. My died in a stinkin race...BUMMER! Hey...congrats on the 4.8 weight loss! That is TERRIFIC!

Juli's Journey said...

That is amazing. I know that music really helps motivate me and I might have stopped when the music stopped. Kudos to you, for continuing. I want to run again someday. Hopefully by the end of the year. Keep up that great work.

Tara said...

anyone on my "we're all in this together" list has been a tremendous influence as well as the peeps over at

Some days I can't seem to get my head above water and right before I feel like I'm starting to drown one of you guys comes along and sets me straight and down the path again.

You're on that list Seth, so a big heartfelt thanks to you today and everyday!

Sayre said...

My son has been my biggest inspiration. He's only 10, but I am 48. I realized that if I wanted to be here when he graduated from school or got married or had children of his own, I needed to make some radical changes to my life - including losing weight so my heart wouldn't wear out too soon.

He's slightly overweight himself, so I also want to model a healthy lifestyle for him, so he won't fall victim to the instant gratification lifestyle - food when you want it, major consequences.

Missy said...

4.8!!! Great job!!