100 days to Get Fit. Day 8-15. Jan 10-17. Procrastination streak finally ended.

So much for talking how to do it...but not moving a fin in a whole week. Reader, I have sinned! I did not fulfill my promise.
Saturday Jan 10 and my day 8 was not too bad. I managed to get a short run done wit Luciana in the morning (2k) and another 2 x 3k in the evening as Luciana and Elita attended a birthday party. I took them to the party and left the car. Then ran home 3k, did two hours of work in front of the computer, and then ran back to get them. Again, a fair bit of time-management. I thought on Saturday that I really was coming along great. However, between the two sessions I lost my Polar watch. I could no longer see my pulse and measure the effort. I also had my last training sessions stored in the watch.
Thus feeling a bit sorry for myself, I completely lost track of the training within the coming week.

Day 9: Sunday. No training. Did some stretching that is it.
Day 10-13. Monday to Thursday. Jan 12-15. No training at all. Busy week. Always intending to do a run in the morning, after getting this or that done. In the end....the whole day went...and ...I'll do it tomorrow. Not even situps for my abs. Hmm, I wonder if I really have what it takes, to get the torso in shape. I get bored with strength training.
Most of the week, I have been quite good on the food. No alcohol, very few soft softdrinks and trying to think to add proteins. Wonder if it does me any good even without training? At least it gets me into the habit

Day 14. Friday Jan 16. Elita and I travelled to Miami. Arrived with 3 hours delay. Went shopping on arrival. And later trying to find the hotel we did not reach the hotel untill 11 PM. Too late to run.Too late for any strength training.

Saturday South Florida Rave run

Finally, the long streak was broken on Day 15. Saturday Jan 17, 2009. At 10 AM in the morning I head out the door from the hotel in Fort Lauderdale. I meant to just run for about an hour, but instead I was away for almost 2 hours and did approximately 18.5km in this time. It was a beautiful day and I felt full of exploring spirit.The streats were totally empty and there blue skies and pleasant temperature.


As I carried my Blackberry with GPS, I checked for green areas in the vecinity and found a few. I took some shots with the BB camera to illustrate this run. I was even able to see a fair number of birds.


This was a great run. It was a nature/city rave run. I love these exploratory runs on occations when I have no set goal, and may stop briefly to check a bird or make a side route.
I had checked on Google Earth for some green areas near the hotel and set a possible route based on my findings. I came first to the gate of park with natural vegetation, but unfortunately the charge a dollar fee on Saturdays and I did not bring any money. However a bit further was Royal Palm Park was the first area.


There was a pond with some birds.

Mallards, Moorhen and Canada Goose.


White Ibis - a beautiful bird.


Boat-tailed Grackle and American Coot.



They said I should be aware of aligators. I did not see any, but I did see some lizzards.
Let's see if anyone can help me with the ID.

Green or Cuban Brown Anole?


The running goes on.



Clean and well ordered streets with homely homes with well cut lawns.



Here is a fig tree and nice looking car.

Here is a church that believes in CREATION - and not evolution I guess - that seems to turn around a lot of money with university, track and sports fields and buses like disneyland. It is a huge complex. No traffic, so I ran through here.

It did have some strips of original Palmetto habitat, that contained a Loggerheaded Shrike.

My last bird on the run was this Anhinga that escaped me.

Thus total 18.5 km and 15 situps.

On Sunday no running as I was quite sore, in fact I could not even make push-ups. I tried but the 15 situps had completely killed my abs and I need some strength there to lift my body. Today, Monday was shopping/travel day so no running either. But I bought some new gadgets that I will blog about tomorrow Tuesday Day 17 on the 100 days to get fit.

Behold. I am getting there, you'll see. No alcohol at the Lounge at Miami airport where I writing this. Is this will power or what? (Or a waste of free resources??)

Here is a list of the birds I saw on the run.

Turkey Vulture
Boat-tailed Grackle
White Ibis
Moorhen
American Coot
Grebe (probably Pied-billed - but too far to discern well)
Canvasback 2 - think this is a good bird for Florida
Mallard
Starling
Loggerhead Shrike
Ring-billed Gull
Anhinga

And three quite different Lizzards on one rock - though I suspect nevertheless they will turn out to be the same species.

100 days to get fit. Day 5-7. Jan 7-9

100 days to get fit. Day 5-7. Jan 7-9
Trying to catch up to date here, so decided to do summery of the past days. My pityful upper body generated a few comments on Twitter and Facebook. I still haven't installed stat-app on this blog (I am not sure I like blogger.com - the wordpress seems to have more and better apps), so I don't know yet how many readers I may have.
I would be very pleased to exchange links with my readers, so please let me know.

My upper body: Danny - same age as I and who I have not seen in 22 years, and looks great on his Facebook pictures - says it is diet, diet, diet... and in the next sentence reveals he goes to the gym 5 times a week. I don't like gyms. I like to run. But we do have one of those cheap home gyms, so I shall dust it off and stop using it as cloth-hanger. I actually used it the other day.

After I did some research on the net, I did find what Danny referred to. An article on the internet called Striving for six-pack-abs. I learn the following.

• It is important what you eat. If you eat junk you will look like junk. - OK sir. I am staying away from junk. I eat quite well being a fish eating vegetarian - whatever that is called. But I drink far too many sport-drinks and sodas.
  
• It is also important that rather than eating a lot once, it is better to eat small meals 5-6 times a day. This keeps up metabolism and helps both to burn calories as well as not making you hungry.
• Do a lot of anaerobic work. This burns fat and is essential to be able to show the abs that are beneath the layer of fat that makes up the beer belly. My running which already is on a healthy level should help here. If I can make longer sessions and occational intervalls, this will up my calorie-consumption.
  
• 6 - pack abs are rare. It is for people in their teens to 20s. Attained fat around the belly is an age thing, and is exceedingly difficult to get rid of completely, but not impossible.
• In spite of being somewhat narcessisticly obsessed with abs, it is not only a beauty thing. It is good for my running. It will give me better posture and decrease lower back pain (which I had a lot of after Luciana was born - and got me started training) and reduce risk of injury. A stronger torso also put less strain on the knees, which certainly are my weak part of my body.

The article also give some exercise to do. Maybe I don't have to go to the gym after all. Below follows a summery of the last days.

Day 5. Wednesday Jan 7.
Hardly any exercise today. But hey we got up at 2.30 AM to drive to Unchog and to bed at 11.30 in Junin at 4100m. Just the fact of sleeping at this altitude is hard work.
There was however the walk at Bosque Unchog with 300m climb between 3400 and 3700m. Tomorrow I am back in Lima, and I will go for a longer run with all this high altitude preparation in my body.

Day 6. Thursday Jan 8
Who am I fooling? After birding at 4100m and constantly feeling water deprived and with a headache, the prospects of exercise was not really an option. Then coming back to Lima, catching up on office work it got later and later and too late for a run.
Decided to go to bed, but on the way passing the room with the weight-machine and have a go at it. A few exercise for pecs, triceps and qudriceps just for the heck of it. Just one series and then to bed.

Day 7. Friday Jan 9.
I had a to see off a birding group early in the morning at 6 AM. I was dressed for running, so I made a run down the malecon of Miraflores. Incredible numbers of people out jogging at this early hour. I am not much of an early morning runner, I must admit. But on the other hand it was quite inspirational to see so many people running. I did 10km, bought some Sporade (similar to Gatorade) and bread at the Vivanda supermarket in Miraflores and then ran the remaining 2 km back to my house. Good to have had the exercise done for the day. Half decent speed with 5.05 min/km and 12km in total.
Would have wanted to do some strength training, but the day was long with much office work do get done.

100 days to get fit. Day 4. Jan 6. "Before" picture here NOW. After picture in 96 days!

This is me after only 3 days of my program. My wife's description Pita con Nudo is quite striking, cause I am thin, with a bit of belly.

After the dreadful weak performance on day 3 (12 push-ups), I did 12 push-ups more today, with the idea of doing yet another set (but I forgot!). My torso building is not going very well!
However managed to get some excersise. The birding was on a steep cloud-forest trail – called The Paty Trail. The 300m uphill got the heart beating.

We got back to Huanuco and I had some time before dinner, to get a run done. I did some 4 km and then back and forth to the restaurant, which added an additional 1.5km. Not a whole lot, but considering the long birding days and the lack of sleep, I am happy to at least got some running logged.

Today's run: 5.5k
Hike 300m uphill
Strength: 12 push-ups
Stretching: quadriceps, hamstring, iliotibial band (ITB) and gluteal muscles. Got to keep the knees happy.

100 days to get Fit. Day 3. January 5, 2009.

Day 3. Rest day. Well, actually traveling. OMG I am not strong at all. Push-ups a failure.

Birdwatching and travel day to Huanuco, passing Ticlio pass and Junin lake. I shall not bore you with the birdwatching here. Please see my birding-blog for our observations of birds. With a pre-dawn start and arriving to Huanuco at 8.30, having dinner and do the internet stuff; I can seriously say there was no time for exercise. In fact I was not in bed until 2AM and had to get up at 4.30. To at least get tagged some exercise I did some pushups.

WTF! I was only able to do 12 push-ups. Only did one set. How pitifully weak I am. It must have been years ago I did push-ups last. I remembered I could do as many push-ups in a row as I was years old, then.

Todays summery. 12 push-ups

Lesson learnt. I am not 12 anymore.

Todays promise: On day 100 I shall be able to do 48 push-ups.

Need to do before and after shots. A photo to show my current shape.
Beware a not too handsome torso in the next delivery of “pita con nudo” (see day 1).

100 days to get fit. Day 2. Sunday run

How to fit in a Sunday run, when you are too busy.

It is Sunday, I have loads of office work to finish before the pending trip tomorrow to Carpish. And I have to go to the airport and pick up a client. Will I have time to run?
Time management again. I could run to the airport. Not all 18 km but maybe half it.

Welcome all to a photo-safari on the run. Let me introduce to you Lima, Peru. On the journey, I'll be giving you some running bio from the last couple of years. Promise, it shall be short. I have written a more detailed report, but I save that for discussions later, if I get questions or comments.


Yours truly on the run!
A few months after my daughter was born in January 2006, I got severe back pain. It was related to poor posture, too much sitting at the desk, too soft bed and carrying Luciana on my shoulder. I could hardly move. Just became a father again, and I felt I was a very old man.
In the beginning of June we moved to our new apartment near Parque Ramon Castilla. In August I was able to slowly pick up running again and started with just a 1-2 laps around the park. 710m. I did resting days in between my runs, took it easy, stretched and all that.
By October I was in great shape. Went to Sira mountains trekking. In November I went to Guyana and did a few rave runs along the road through Iwokrama National Park. Tremendeous beauty.

Parque Ramon Castilla close to my home

A few weeks after Guyana I was checking why the mosquito bites never healed. And then the diagnosis. Leishmaniasis! The dreaded Leish. (This is the part you're supposed to comment on!!!)
I got on treatment in February. I was still running on and off. But in March the medicine I was taking made it impossible. Had severe nausea and had to stop running. No running at all untill I slowly picked it up again in August. The park again with its 710m track, made it easy not to overdo it.


Another view at Parque Ramon Castilla in Miraflores.
Lima was very calm this Sunday afternoon I decided to take the route to El Olivar Park, San Isidro with my camera to show you some of Lima.


Zanjon. No traffic on Sundays.
First over Sanjon (The great ditch) which is the motorway that goes from central Lima to Miraflores and Barranco.

Then up Petit Thours street with the Hiraoka electronics shop


....and the Indean Market where you can handicrafts from all over Peru.


Crossing over Avenida Arequipa soon I pass Huaca Pucllana - The pyramid from ceremonial and administrative center around 500AD


Running along a thin sidewalk bordered by

Lantana flowers

I finally reach El Olivar park. El Olivar is a great place for recreation especially on Sundays.

Look at the birds - a male Eared Dove

and informative signs that help you identify the birds.

Play some ball with the kids

or just go for a walk

Or maybe get an ice-cream.


The Olivar park gets its name from the old colonial Olive groove


It's a serene and beautiful park.
I feel re-newed and re-fueled running here.


At the end of the park is the 5 star Hotel Sonesta El Olivar.


Virgen del Pilar Chuch - San Isidro


Not a car in sight at this street crossing. This time on Monday, it will be completely jammed with cars honking horns.

End of run at Salaverry street with Hotel Melia in background.


Back from the airport, I go via an other Lima Pyramid that has this impressive light display.

Summery: two runs of each 7.5km. Total 15k.
Lessons learnt: Lima is beautiful if one can just get rid of all the cars. Wish every day was a Sunday! I am more than a day behind, I am posting this on Tuesday 00.50H.
Will do two posts tomorrow.

100 days to get Fit

Day 1. January 3, 2009. Introduction. Running with Luciana in her stroller.

I am 48 years male and I am sort of fit, I am running on and off. I am certainly not fat. Most would consider me lean, but nevertheless I have several 100s beer deposited around my waist – the famous beer belly. My wife calls me “pita con nudo”, which means “a string with a knot”. Pretty accurate description!

In my youth I was always skinny and never athletic. I weigh only 7 kilos more now compared to when I was 20. So why complain, right.

However, three recent things convinced me that now is the time to get really healthy, train for a marathon and get in good shape. Good shape includes a more muscular torso, something I never had!

1. We are not getting any younger are we?
   The main reason I guess for most people that take up running and physical activity is the horrifying process of aging. I have hard time to believe that old man I see in the mirror is myself
2. I became a father again almost two years ago. When Luciana is 20, I’d be 66 and when she’s thirty, I most likely have a foot in the grave, and possibly more than that. I really want to be young both spiritually and in body for her sake. So start a sound living to grow really old sounds like a good course to take. 100 days is surely not enough, but enough to get me on the right track….to keep on going.
3. A true inspiration was a Twitter, @anntorrence that was sending short updates in her program of 100 days. Good idea and it gives some commitment when you are not doing your program only on “your own”. Twitter for those that don’t know is micro-blogging. Twitter asks one question, "What are you doing?" Answers must be under 140 characters in length and can be sent via mobile texting, instant message, or the web. A committment is stronger if it is public. Sign up to Twitter and start following me (@kolibrix) and @anntorrence if you like to get some inspiration.
   
4. Heard from a friend on facebook that I have not seen in 22 years. He is a guy that likes the beaches. I never did! But that is probably why he looks to have more muscles now than he did 22 years ago - and yes we are the same age. I am quite envious!
   

That did it. Time for change. It is a new year. Let's copy the 100 day approach to start with.

So a slow start to get fit was started yesterday. Getting fit is much about time management.
You have to put in excersise whenever you can.

Yesterday I had to buy a point and shoot camera for my upcoming trip to Carpish tomorrow. The store is 2 km away. My wife was working and I was with Luciana. I cannot get much work done, while being with her, so rather than trying to be productive with the laptop.....
"Luciana, let's go for a ride!"
So shorts on, baby under one arm and the stroller in the other we made a run for 2 km to the store and back. And I bought a Camera Nikon Coolpix p50.

Luciana has two strollers, but only one is robust enough to use for this purpose. Later, I will post a picture of Luciana in the stroller. However, if you want your baby is still small and you with him/her to be very safe you should get something like this. There are some models listed on the Amazon widget on the right.


Later, my wife came back from work. Asked me to get some food for lunch. There is a good bistro/take away service called San Antonio in Lima. They have verious outlets. Our closest one is 2.5 km away. My wife wanted these delicious artichichoke pies
So off again! and another 5km added to my day.

It only took me 11 minutes to get the Camera store.
And it took me 14 minutes to get the artichoke pies.

Lesson of the day: Your getting in fit strategy should include any opportunity you get to do it on foot rather than taking the car. Or get a bike. Then you can reach outlets even further away.

Gunnar Engblom
www.kolibriexpeditions.com