Monday, December 30, 2013

Breakfast! YUM!

As Promised, Breakfast is served.
Here's my version of a McGriddle for breakfast.  Picture isn't all that great, but it's enough to give you an idea what the completed product looks like.  It is larger than a standard McDonald's McGriddle, but mine is much neater and no grease running down the hands while you eat it.

You still get the molten lava cheese flow that you have to look out for though.

I had this again for Breakfast today.

Total: 502 Calories

Lunch is off the reservation

Co-worker and I went to a little place that has the Vienna Beef Chicago Style Hot Dogs I like LOVE.  I, of course, had the fries too...
Vienna Beef Chicago Style Hot Dog

2 Chicago Style Hot Dogs & Fries... Drum roll...

Total: 1108 Calories  


Funny enough... Mom made Hot Dog for dinner.  This, though, was the chicken kind and only one.  We also had some delicious Ore Ida Crinkle Cut Sweet Potato Fries.

Dinner came in much lower than lunch.

Total: 420-ish Calories.


Had a banana muffin that Mom made yesterday.

Total: 121 Calories.

At the end of the day

Today's total is not surprisingly over.  By a lot.  Grand Total: 2151 calories or 951 calories over daily goal.

In the future, if I go to the Hot Dog place it's ONE Chicago Style Hot Dog and NO FRIES!  With a non-calorie drink, that will put me at about 375 Calories, an acceptable lunch.  It'll still be a whopper on sodium, but I think that's much better than the calorie bomb that I consumed today.

Thanks for Reading!  Regards,

Going THE distance in 2014!
Walt Disney World 1/2 Marathon
January 7, 2012-  FINISHED 3:48:49
January 12, 2013-  FINISHED 4:00:29
Indianapolis Monumental 1/2 Marathon
November 3, 2012-  FINISHED 3:37:29
Cincinnati Flying Pig 1/2 Marathon
May 5, 2012-  FINISHED - 3:32:27 PR

Sunday, December 29, 2013

Accountability - the original purpose of my blog.

Doctors Orders

Doctor wants me to strive for a 1200 calorie a day meal plan.  So, in order to be more accountable, I'm working on actually coming up with ACTUAL meal plans!  Divide that by 3 meals a day and we're looking at aiming for 400 Calories per meal.

Lets take a look at today!


 Sasuage, Egg & Cheese McGriddle
Serving Size (oz)
Calories from Fat
Total Fat (g)
% Daily Value
Saturated Fat (g)
% Daily Value
Trans Fat (g)
% Daily Value
Sodium (mg)
% Daily Value
Carbohydrates (g)
% Daily Value
Dietary Fiber (g)
% Daily Value
Sugars (g)
Protein (g)
Vitamin A
Vitamin C

So, one of my guilty pleasures when we travel is that I will throw diet out the window and grab something from McDonalds.  For breakfast, that would be TWO of the bad boy Sasuage, Egg & Cheese McGriddles.  I LOVE those things, and I'm sure that when I was on the road a lot for my job, many pounds put on were due to consuming these McCrack filled items of badness.

So here is step one of "slimming" down this beast of a breakfast sandwich.  This was very simple, as most of this recipe are still store bought items.  I'm sure I can get this slimmed down even more, but even this is a big improvement over the "real deal."

The pancakes I used were De Wafflebakers Maple Pancakes.  These were remarkably "similar" to the McGriddle cakes from McDonald's.  They're thinner, but larger in diameter.  The size was PERFECT for how the sandwich turned out.
As close to the McCrack version as you can get.
In the future, I'm planning on switching this out with ones that I make.  I'm looking to buy a Pancake mix that is well liked by many people that is sugar free.  I just need to find the mix locally.  If I cannot, I'll get it online.

The Sausage has been replace with a Turkey breakfast sausage from WalMart.
This is the look of the old package.
One Medium Grade A egg "scrambled" with just a dash of 2% milk.
Picture of eggs I grabbed from the 'net.
I spray the "pan" first.  Then I put the egg mixture into my Nordicware Microwave Eggs n Muffin Breakfast Pan first, then place the frozen sausage patty on top of the egg(s).
Nordicware Microwave Eggs n Muffin Breakfast Pan
For under four bucks at WalMart, this thing has been a great investment.  It works great for building your own breakfast sandwiches.  If you don't put sausage or Canadian Bacon on top of the egg(s), I highly recommend spraying the top of the pan too.  The egg(s) will puff up huge.

I cook the egg & sausage for 1:15 and it comes out great.  I then toss the 2 pancakes into the micro in a napkin for 0:45.

I changed up the cheese a little bit, and went with something a little spicy.

I put the egg/sausage onto one of the pancakes, put the cheese slice on and then top it off with the other pancake.  I left it sit for about a minute, to let the cheese turn into the molten lava experience you get with the McCrak McGriddle version.

The cheese slice is another area where I can slim things down, I know.  These Velveeta slices may be 45 calories, but they are 1/3 of the sodium for the whole sandwich!

I also had a small glass of Simple Orange - With Pineapple 100% Juice.

And, Voila!  I forgot to take a picture of it, I'll make another tomorrow and try to remember to get a photo of it.  It was good.

Total: 502 Calories.  102 Over goal of 400.  The sandwich itself is under the 400 Calorie goal though!  This will need work.

I have another breakfast sandwich that I will be alternating this with.  When I have that one, I'll post the information on it too.


PB&J, baby carrots and iced tea.  

Growing up, this was a staple brown bag lunch for me.  I love me some PB&J's!

I've switched to Healthy Life bread here.  It's 35 Calories per slice and actually tastes like bread, not a slice of cardboard.  It's 16 Carbs, I don't pay any attention to the "net carbs" silliness.  Carbs are still carbs to my body.  So, 16 Carbs it is.  Still, for 2 slices of bread, it's still way better  than the "normal" bread.

The PB is Great Value Natural.  No savings here.  The calorie cost of the PB is more than the bread!

The J is Smuckers low Sugar Strawberry.  It's a bit weak on flavor.  I'm trying the Grape one next.  

Then, standard baby cut carrots as a filler.  Normally, I'd have 2 sandwhiches.  Using the carrots as filler really cuts down on carbs for me.

Total: 220 Calories.  180 Calories under the 400 Calorie goal.


Last of our Christmas Dinner leftovers.  Beef Roast, Mashed Taters & Gravy and Green Beans.  My calorie total is my best guess.

Total: 413 Calories.  

How the Run Went

I mustered out 4 miles on the Treadmill-o-doom.  Pace SUCKED... but that was to be expected.  17:15 min/mile was what I paced at overall tonight. Considering I haven't run more than 3 miles since December 6th and November 15th before that.

The ankle doesn't feel any different that it has for the past week, so I'm hoping that's a good sign!


While I read about everyone else tapering down for the race in a couple of weeks, here I am trying to get my miles up!  I'm going to attempt to get a small run done in the morning and then get some stretching and some more Treadmill-o-doom miles in during the evenings.

I want to get some practice in just walking at a 16:00 pace so that I know what that feels like so I can fall back on it as a last gasp measure.  Time to hit the shower and get ready for bed.  Going to  get some Stick time in on the legs before I hit the sack tonight.

Thanks for Reading!  Regards,

Going THE distance in 2014!
Walt Disney World 1/2 Marathon
January 7, 2012-  FINISHED 3:48:49
January 12, 2013-  FINISHED 4:00:29
Indianapolis Monumental 1/2 Marathon
November 3, 2012-  FINISHED 3:37:29
Cincinnati Flying Pig 1/2 Marathon
May 5, 2012-  FINISHED - 3:32:27 PR

Saturday, December 28, 2013


Two Weeks

Here we are, about 2 weeks out from the Disney World Marathon.  I'll be at Walt Disney World in 11 days.  I'm excited to be going down.

Other than that, I'm not so excited to be running.

Zero Training

Tomorrow I shall see if I'm finally close to 100% on the ankle.  I'll be lacing up the new Brooks and hitting the treadmill to see how long I can go.

The previous attempts at hitting the treadmill have ended up with the ankle being sore for several days afterwards.

I have been able to do the exercises the doctor told me to do for about a week without any twinges of pain.  The only activity that gives me any problems these days are the stairs at work.  Since this past week and next week will be broken up with a day off at work, I'm feeling much more solid going up and down the stairs.

We shall see how it translates on the Treadmill-o-doom tomorrow.


I'm going to try a new pacing strategy tomorrow also.  I'm shortening the run/walk timing.  I'm going to try 2/1 and see how that feels.  

I actually have the Treadmill-o-doom working a bit better now, so I'm now again able to adjust the incline.

The Treadmill-o-doom is an early iFit model.  It has an input jack for a 'CD Player'.  You could purchase Music/Training CD's that would adjust the Speed and incline of the treadmill automatically.

Well, I never got any of those discs way-back-when.  What I DID find, was there's an APP for that!  It's an iOS app that you can set up a routine and it will operate the treadmill!  I have the app setup on my old iPhone 3 (minus sim card, it's basically an over glorified iPod touch?) and have played around with it some.

The App is a bit rough inputting a routine.  It's very tedious.  So if it's a very long routine you want to do, you have a lot of setup to do.  Still, it's made the Treadmill-o-doom just a tad better to live with.


Inactivity has not done me any good.  I'm up in weight again, the highest I've been since I began my journey.  268.  When I started my journey, I officially weighed in on my first blog at 275.  *sigh*  Best I can describe it now is that I've been in a funk ever since I sprained my ankle at the beginning of November.


So, reality has to set in here.  To be realistic, I'm not going to finish the Marathon.  ( I can hear Rick yelling in the background... "NOOOO, you can do it!!")   

My goal is to see how well I can do to the half way point.  I KNOW i can do a half marathon with little training.  I've been there, Done that.

A full marathon though...  I know that half marathon I was dusted by the end of it.

So here it is.

I WILL get half way.  13.1 miles.  I think that is like...  Animal Kingdom Parking lot.

I'd LOVE to get to the Sports Complex, 20-ish miles.

It'll take all of Tink's Pixie Dust to get me to the finish line at 26.2 miles.

Everything past 13.1 miles, I'll take it.  Whatever it ends up being.

Tracking Zombie Kipp

If you really must, here is the link to track me:

Be mindful, the race is Sunday, January 12th.  The start time is EARLY!  5:30-ish in the morning.  There are more corrals this year, so I may not even be crossing the start line until 6:15 or later!!  Corrals run A through P.  I'm in O.  As in; Oh My!  It's a long way to the start line!

If you have created an account from tracking me or other runners, log in and then look for me!

First Name: Kipp
Last Name: Shinabarger

I should show up as:  KIPP SHINABARGER 45 / M INDIANAPOLIS, IN Marathon

It should also show up on my Facebook timeline.

Looking ahead

2014 Goal - Run 1000 Miles in 2014.
2014 Goal - Loose weight.  No specific goal yet.  Just loose some damn weight.

2014 Races I will be in or expect to be in:

2014 Walt Disney World Marathon (we've already discussed this...)
2014 Indy 500 Mini Marathon - 1/2 Marathon on May 3rd, 2014.  (REGISTERED)
2014 Rock 'n' Roll Chicago Half Marathon on July 20th, 2014. (Need to Register)

2015 Walt Disney World Goofy Race and a Half Challenge, January 2015.

Some races I'm interested in:

Kentucky Derby Half Marathon.  It's April 19th, and I just don't think I'll be able to make it in 2014.

Marine Corp Marathon - sometime in the future.  Too many friends tell me that this is one to not miss out on. Marine Corp Historic Half (May... cuts into IndyCar time...  Not this year).

Air Force Half Marathon, this one isn't too far away and sounds interesting.  You get to run around Wright-Patterson Air Force Base.  September 20th, so this could be doable. Cheapest registration is January 1st.  We'll see :)

Disneyland 1/2, so I can also get a Coast-to-Coast medal.  Some day.  This has to take place within the same year.  So maybe something to start thinking about for 2015?

Thanks for Reading!  Regards,

Going THE distance in 2014!
Walt Disney World 1/2 Marathon
January 7, 2012-  FINISHED 3:48:49
January 12, 2013-  FINISHED 4:00:29
Indianapolis Monumental 1/2 Marathon
November 3, 2012-  FINISHED 3:37:29
Cincinnati Flying Pig 1/2 Marathon
May 5, 2012-  FINISHED - 3:32:27 PR

Sunday, November 10, 2013

A weak ankle week.

Ankle injury one week on

I think I have most of my range of motion back in that left ankle now.  The only time I have twinges of any pain are when I go down stairs.

I have a little bit of stiffness when I get up in the morning, but the exercises I do to keep my Flexor Hallucis Longus muscle in shape quickly get that stiffness out.

I'm hoping that I'll be able to give it a trial run on Tuesday.  With new shoes (more on that later) and going on the treadmill-o-doom, I'm hoping that it'll provide enough cushion that the ankle won't give me any troubles.

59 Days until Disney World Check-in

My Disney Experience website had my customization up for my MagicBand for Marathon Weekend.  I've gone with WiSH team colors for this one!  If we get one of these every trip, I might as well take advantage of having different colors.  So my next MagicBand will be Green/Black.

My new MagicBand

If you don't choose, it defaults to grey, which is what color my first one is.

It's the SHOES!

Well, the shoes that I plan on participating in the full marathon with.  If I can run this week, I'm going to start breaking these in ASAP.

Brooks Adrenaline GTS 14
Yep... wide width once again only comes in White/Blue.  I picked them up the night before the Monumental Half Marathon and have only really tried them on and walked around in them a tiny bit.  They were MUCH more comfortable feeling than the shape my New Balance shoes are in currently.

The remainder of my borked training schedule

Reality check time.  Obviously this weekend will NOT see me do 17 miles.  The most to this point in my training I've done is 10.5-ish.  I'm thinking that at this late point in the schedule, I'm going to have to forego the fallback weeks and do as slow of a progression as I can leading up to the 20 miler in week 15.

Week 11/11/2013 11/12/2013 11/13/2013 11/14/2013 11/15/2013 11/16/2013 11/17/2013
10 Rest 4 m run 8 m pace 4 m Walk Rest 17 Cross
11/18/2013 11/19/2013 11/20/2013 11/21/2013 11/22/2013 11/23/2013 11/24/2013
11 Rest 5 m run 8 m run 5 m Walk Rest 18 Cross
11/25/2013 11/26/2013 11/27/2013 11/28/2013 11/29/2013 11/30/2013 12/1/2013
12 Rest 5 m run 8 m pace 5 m Walk Rest 13 Cross
12/2/2013 12/3/2013 12/4/2013 12/5/2013 12/6/2013 12/7/2013 12/8/2013
13 Rest 5 m run 5 m pace 5 m Walk Rest 19 Cross
12/9/2013 12/10/2013 12/11/2013 12/12/2013 12/13/2013 12/14/2013 12/15/2013
14 Rest 5 m run 8 m run 5 m Walk Rest 12 Cross
12/16/2013 12/17/2013 12/18/2013 12/19/2013 12/20/2013 12/21/2013 12/22/2013
15 Rest 5 m run 5 m pace 5 m Walk Rest 20 Cross
12/23/2013 12/24/2013 12/25/2013 12/26/2013 12/27/2013 12/28/2013 12/29/2013
16 Rest 5 m run 4 m pace 5 m Walk Rest 12 Cross
12/30/2013 12/31/2013 1/1/2014 1/2/2014 1/3/2014 1/4/2014 1/5/2014
17 Rest 4 m run 3 m run 4 m Walk Rest 8 Cross
1/6/2014 1/7/2014 1/8/2014 1/9/2014 1/10/2014 1/11/2014 1/12/2014
18 Rest 3 m run 2 m run
At Disney
At Disney
2 m run

Weighty issue

Yes, once again I'm way up in weight.  The good news is, I'm starting back down again, as my shorts are once again to the point that I need to wear a belt to keep them up.  I went out to lunch more than once this past week.  Once to a supplier chili cook off and the next day was to McAllisters Deli   McAllisters is one of the places that I have a set meal to order, as their website allows you to create a meal and see what it comes out nutrition wise.  I stuck to it, and ordered what I was supposed to.  (1/2 and 1/2 lunch deal, 1/2 New York steamer sandwich and a bowl of Chicken Tortilla Soup).  I also had unsweet Iced Tea.

This week will prove to be much easier on the going out to lunch deal, I don't have money to go out to lunch this week!  LOL!  Lunchbox for me!

Thanks for Reading!  Regards,

Going THE distance in 2014!
Walt Disney World 1/2 Marathon
January 7, 2012-  FINISHED 3:48:49
January 12, 2013-  FINISHED 4:00:29
Indianapolis Monumental 1/2 Marathon
November 3, 2012-  FINISHED 3:37:29
Cincinnati Flying Pig 1/2 Marathon
May 5, 2012-  FINISHED - 3:32:27 PR

Sunday, November 3, 2013

The day after a DNF...

Ankle report

It was a bit stiff getting out of bed this morning
There doesn't look to be any worse swelling.  I've kept off of it as much as I could today, with only going to the grocery and doing laundry today as chores.

In-between times, I've been doing plenty of RICE to try and help the healing process.

My friends come to my aide

Many of my friends AND running friends (many of whom are now on both lists) have reached out today to let me know that on race day, things like this happen.  It just so happens that yesterday was my day to have it happen to me.

Yes, it's disappointing.  I'll get over it, just not right this second.

I haven't opened up my training plan yet.  I'll have to do that soon, so I can see what I can adjust in order to make the rest of my training time realistic.

Thanks to each of you that have offered advice and help in these past 2 days.

Deep dive into yesterdays numbers...

Split time
Split distance
Split pace
Pace chg. last
Pace vs avg.
Elev. chg.

I use a program called SportTracks.  It has all sorts of goodies that it translates from my GPS watch.  I have a much better view of what happened yesterday from looking at the details that this program brings out from the data.

Right at 0.40 miles, there the tracking shows that looks to be the spot I paused at.  That would have been right after I hit the manhole cover.  Amazing thing about today's technology, I can zoom in with the satellite image and can see all the manhole covers in that small stretch of Meridian, around an intersecting street called Pearl.

We were still packed up tightly at this point.  This is another thing the Monumental Marathon committee needs to take a look at.  Wave starts.  

I'm GLAD to hear that the Indy 500 Mini Marathon will begin to use wave starts beginning in 2014, which I'm signed up for!

Just possibly, if it hadn't been so packed, maybe I would have seen the manhole early enough to avoid it.  I'm just glad that when I did stumble on this, that the guy behind me didn't go down with me.

30-Day Plank Challenge

Many of my W.i.S.H./Hakuna Matata running teammates are starting/started up on a 30-Day plank challenge.  I'm going to go with a slightly different plan than they're going with.  I have linked the version of this in the title of this section, if you wish to check it out.

This one has you do a regular plank and a side plank, broken down into 4 levels.  The 4th level of each has you progress through the later 2 levels of the static form.

Regular Plank Tiers

Level 1: Static Knee Forearm Plank
Level 2: Static Forearm Plank
Level 3: Static Single-Leg Forearm Plank
Level 4: Dynamic Elbow to Wrist Plank
Side Plank Tiers

Level 1: Static Knee Side Forearm Plank
Level 2: Static Low Side Forearm Plank
Level 3: Static Single-Leg Side Forearm Plank
Level 4: Dynamic Side Forearm Plank With Hip Dip

I've never done planks like this before.  I've only really halfheartedly done a few.  I REALLY need to work on my core, so might as well start with this!

Over the past couple of years, I've gotten my legs in really good shape, but the rest of me not so much.  It's way past time that I really start attending to that, so I CAN improve my running ability.

I really need to join a gym and begin upper body strength training in earnest.  

Hard-line goal

Weight goal: When I stand in my corral in January, I want to will be at 239 pounds (or lighter).

If any of the guys at work are reading this, this means that I'm only allowing myself to go out to lunch one day a week.  I'm also going to only go to one of the places in which I have found that I can have my lunch near my 400 calorie goal for my meal.  This has been my most uncontrolled meal that I have been having.

Thanks for Reading!  Regards,

Going THE distance in 2014!
Walt Disney World 1/2 Marathon
January 7, 2012-  FINISHED 3:48:49
January 12, 2013-  FINISHED 4:00:29
Indianapolis Monumental 1/2 Marathon
November 3, 2012-  FINISHED 3:37:29
Cincinnati Flying Pig 1/2 Marathon
May 5, 2012-  FINISHED - 3:32:27 PR