Weight loss-the program

When I set out to lose 20 pounds I knew I needed a plan.  Here it is; eat less than you burn up.  That’s it, we all know it, and it’s easy.  First, I went online to find out my Basic Metabolic Rate http://www.bmi-calculator.net/bmr-calculator/ .  For me to weigh 182 pounds I could eat 1713 calories and not gain weight.  This is what my body needs to exist without getting out of bed all day.  So now I had to figure out how many calories I could eat while living the lifestyle I enjoy so I went here  http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/  to the Harris Benedict Formula.  I determined that I lead an active lifestyle but wanted a little cushion so I selected a moderately active lifestyle and that gives me a formula like this  BMRx1.55=Daily Total calories or 1713x1.55=2655.  2655 is what I need to stay at 182 pounds.  Now knowing how I love to eat I thought I would err and just say 2500 calories per day while continuing my running, biking, walking etc. program should help me lose 20 pounds.  I started the first day by writing down everything I ate and measuring everything so I really knew how many calories I was eating.  The first week I lost one pound, then the next week 2 pounds.  During the next few weeks I lost a pound or two or stayed the same, I never gained any weight. 

Next time-why this worked for me and why it helped me eat better.

Weight loss.

Now that my wife and I are empty nestor's and I have been running regularly again for a few years I have decided to get back to my old training and diet.  Since the end of February (22nd actually), I have been watching my diet by trying to stay under 2500 calories a day and I went from running 3 days a week to four.  I weighed 202 pounds on 2/22/12 and today I weigh 182, so I have been able to lose 20 pounds.  Now I weighed about 165 back in 1975 when I ran the Bethlehem City Festival at a 5:47/mile pace, I don't think I can get back to that level but I can already feel an improvement.  I will try to write on a more regular schedule here and in my next installment I will describe the details of my program.

Healthy Snack

Just made some Flaxseed Muffins today.  I used a recipe from Runner's World here http://www.runnersworld.com/article/0,7120,s6-242-303-504-5210-0,00.html they are only 165 calories and 3g fat each.  I substituted a tbsp of white vinegar in a cup of milk for the buttermilk and they taste pretty good and, more important they are good for you.

60's fast food on the East Side of Allentown

I came across this picture on the Internet, it brought back many memories of my childhood, places like this had character!

Bike Lanes in Allentown PA

For more information look here http://articles.mcall.com/2012-03-09/news/mc-bicycle-lanes-point-counterpoint-20120309_1_bike-lanes-motor-vehicle-lanes-sharrows

The discussion brings up the controversy between dedicated bike lanes and sharrows or shared lanes where autos and bikes use the same lane but there are signs making the auto drivers aware that bikes have a right to the road.  When you are in a dedicated bike lane you must stay close to parked cars and you could become a "door" victim; a person in a parked car opens their door just as you pass on your bicycle and you get thrown into the traffic lane.  I have come close to this many times but I am aware of it so I look for people in cars and watch them closely.  In share lanes there are signs that make car drivers aware that bikes have a right to ride in the lane-in the center of the street-but the bicycle is not kept apart from the car by a painted line.  I think the bottom line is this; either way will promote more bike riding and this will automatically make people driving cars aware of bikes and this will create a safer atmosphere for bicycling.  However, bike riders will still have to be defensive, alert to their surroundings and obey the law.

Running with the Lights in the Parkway

I was always envious of the people running along the Schuylkill River in Philadelphia across from Bow House Row and I realized we have some pretty cool places to run right here in Allentown with the annual Lights in the Parkway.

Mileage to date 2011.
Run 664
Walk 403
Bike 341
Ski 36
Total=1444

Hoping for 1500 miles for the year.

Ran 3.5 miles in 20:15. 5:47 pace!

36 years ago.  I came across an old piece of notebook paper from the summer of 1975, part of my training log I thought was long gone.  One of the entries, dated July 20 tells me I ran the 3.5 mile Bethlehem City Festival race in 20:15, not too bad for a 22 year old bicycle racer.  I also made note that  it was hot and humid.  I now remember that race, back then there were not too many running events and it was hot that day because I took my shirt off on the home stretch for some relief from the muggy conditions.  Other entries from that log are runs with my good friend Len Vreeland and club runs with the LVAA (Lehigh Valley Athletic Association).  The LVAA and the Emmaus Road Runners combined to become the Lehigh valley Road Runners of which I am now a member.  Anyway back to the race, after finishing remember large quantities of beer being consumed by the members of my party and falling asleep under the trees in the park near the Bethlehem YMCA.

So, save your logs, they are nice to look at later in life and bring back pleasant memories.