Here's what happens every weekend. I'm gone, can't workout.

Came home Sunday, ran 5 miles(fastest so far 54:14), got on the scales and gained 1.4lbs

This week I'm on dayshift, I'll be working out in the afternoon, there might be music videos on CMT.

Over the past week, MTV has had music videos in the morning, first time in years I've seen music videos on MTV, there wasn't any I wanted to again.

Vh1 has Jump Start in the morning, same videos every day, none good for running........with the exception of "Lonely Boy"

It appears nowadays that the video in music video is meant to have no visual entertainment.......with the exception of "Lonely Boy"

Like other day shift runs, I'll be watching NCIS, House, SyFy, Law and Order, which isn't good for running but better than Mob Wives.

Back from work, ran, weighed 171.4, now I can start losing again.

Off tomorrow, just might run twice. Its cold now, supposed to be colder tomorrow, there is only so much I can do inside.

Warming up to 50's on Friday, my days off next Mon-Tue back to rain and cold.

Like last year, nice days when I'm working, crappy when I'm off.

Damn, back up to 171.6, must've been the 4 mini burritos last night. I didn't think it would be too much, 4 soft taco shells stuffed so that I could still fold them like burritos.That makes some pretty small burritos.

I guess I'm going to have to go on a SlimFast and salad diet.

WHOOPIE         169.6

I was stuck bouncing around 171-173, then I realized that 5 miles wasn't making me sweat as much as it used to, I noticed I had been running 5.4-5.5 because at 5m I would start slowing down but keep running to finish 1hr.

So I decided to up it to 6m.

What I had been doing is starting at 5.2mph and finishing the first 3m at 5.6mph, then I would run faster the second 3m.

The last 2 days I've run the entire first 3m @ 5.5mph, then speed up for the second 3m.........the sweat is pouring off

Now I have to make sure I don't bounce back up to 170.

Congrats on the weight loss!!! I have lost 47 lbs and have been able to keep it off for 8 months. I am now trying to get down another 10 to get to 185. It takes a lot of work keep it up.

Lou, back in my Army days I ran 12-15 miles every day, took about 2hr. I was an MP, everybody could run 2 miles and we had to be able to run them down.

Then I busted my hip, and a year later busted my knee and that really slowed me down, about 10 years later I busted my ankle and I went to running 2 miles occasionally.

I'm still having to force myself to run, soon it will get to where I feel I have to run.

You dont have to run marathons to keep your weight down!

I used to be a sprint swimmer (in semi retirement whilst I adapt to full time work!) so my diet and body composition was key to performance.

At my best I weighed 172 pounds with 7% body fat (I had weekly tests) but my training was very specific and low in volume, I would do weights 3 times a week and swim 3-6 times a week. A lot of the swimming would be considered walking pace though.

With regards to weight though this was purely controlled by diet, an example of a day would be:

breakfast: 3-4 eggs scrambled with spinach. An apple

snack: 2 pieces of fruit and whey protein shake

lunch: chicken or tuna salad

pre training: porridge with peanut butter, skimmed milk and honey (main energy meal)

post training/ dinner: protein shake, banana, peanut butter and maybe some frozen blueberries with skimmed plain yoghurt

Main thing to note is that dinner is the smallest meal, do you need lots of energy just before bed? no not really!

If you need any advice on dietary requirements I would be happy to help anyone!

Yep Navy, getting it off is one thing, keeping it is another, congrats.

My wife has been testing me pretty hard, she keeps cooking all the things I really like, and normally have 2 or 3 heapin helpins......but I have been limiting myself to 1 normal size helping, and sometimes passing on dinner for a glass of Slimfast and a salad.

I don't know if I can keep that up, good food is good food.

Saw the doc today.........she be happy

All my numbers are in the desired range.

Its been 4 months since I quit smoking, 3 months of running, heart rate at 66, bp 120/79, blood ox 98%, heart and lungs all good, cholesterol all normal(actual normal not the inflated goals she had set)........and without Lipitor

Amazing what a little running can do.