Sunday, April 13, 2014

Full Circle

I've come full circle...
I've actually gone the wrong way around.  I'm right back where I started from, all that time ago.  Albeit I'm still in better shape, but my weight is right back where I was.

Welcome back to 272.

Welcome back to BIG clothing.

What happened at the Marathon?
I didn't make it even as far as I had hoped.  The balloon ladies caught up with me in the Magic Kingdom parking lot.  I went back and forth with them several times before they last passed me going through Adventureland.  

I started off that morning feeling pretty excited.  Watching the other corrals take off is quite the experience in itself.  When you're as far back as I was, it can get pretty nerve wracking to wait your turn.

It finally started and, as usual, I had to hit the very first port-a-potty's.  I'm quite convinced that it's just the waiting around and then the excitement of actually starting that sets things in motion.  Once I had made it to the 1st mile marker after the short break, it became quite clear that my ankle was NOT happy with me pounding the asphalt.  No matter what I tried, I couldn't even squeak out 2 minutes of constant running.  So, I swapped my pace around, from Run/Walk 2/1, to Walk/Run 2/1.  

By the time that I got to the underpass going towards the Contemporary, I was even having difficulty in keeping that going.  I had managed to run for a few minutes to pass the balloon ladies briefly.

As I finally made it into the Magic Kingdom, I just really don't know what emotions I was having at this point.  It was great to be there, but I knew I was currently in the "last place" position and would be fighting the whole way to keep ahead.

At this point, my bright spot is that... Hey!  I'm in last place.  I should be able to get a GREAT picture coming out of the castle.  Yeah... wrong.  As unbelievable as it is, the 2 gals in front of me... JUMPED IN FRONT OF EACH OF THE PHOTOGRAPHERS coming out of the castle.  I've checked my photos online.  Yep, sure enough... not a damn one of them has just me in the picture.  In each and every freaking one of them these 2 ladies are in them.

I progress into Adventureland and the Balloon Ladies pass me again.  I'm pretty crushed at this point.  My ankle is hurting with every step I take (no, not song from The Police), I'm experiencing a jolt.  With fear that I may have a stress fracture, I make the decision to bail at the medical stop outside of the Magic Kingdom.  I stop by the tent, request an ice pack and a towel.  The also give me some Tylenol.  

I entered the med van and wait to leave.  We get the clearance to leave and we make our way out.  2 ladies in the van with me were attempting Dopey.  With no training!!  So I listen a bit to them talking.  The lady directly in front of me is in great pain.  They get out of the van and I hear the med techs say something that it looks like she ruptured her Achilles, because she was unable to move her foot.

Once I make my way out of the van at Epcot, they shove a medal in my hand.  I told them I didn't want it.  They replied that it's mine, take it.  Whatever.  I slowly hobbled my way to the buses.  Thankfully, the Pop Century bus takes right off.

6.2 miles.  That's what I did that morning.

After the Marathon attempt
After I get back to the room and go through the shower, I'm feeling a bit better and decide I've got enough time to go to Epcot and cheer on those still running the race.

I first made my way to the center part were the Christmas tree normally stands, it's the Marathon's last turn towards Space Ship Earth.  I sit down and cheer on people as they come around the corer.  It's extremely hot in this area though.  I'd not eaten anything yet and didn't have anything to drink with me either.  I decided to go to where the runners enter into Epcot at the UK Pavilion.  It was a bit shadier there and I was able to get a Teabreeze (with no alcohol, its the frozen lemonade that I love plus some tea, an Arnold Palmer slushie).  

I got to cheer on many people.  I got to see several of our WiSH team mates come through the last stretch.  I even got a full body tackle hug from one them!  The remainder of the trip on Monday, I met up with teammates for breakfast at the Boardwalk Bakery, hobbled around Magic Kingdom and then got on the bust to the airport.

After the DNF and ankle injury in November and the results from the Marathon, I was pretty crushed.  I was at least hoping to make it half way and didn't managed to get even that.

BONUS!
I came off of Marathon weekend to find out that we made a decent year end bonus at work.  I had decided last year that if we did make bonus, I would finally buy a new bike.

The last day of January, a local bike shop had a sale going on on 2013 models.  I wound up with a great deal on a GIANT Defy 5.  They had one left and it was just my size!
GIANT Defy 5
I also picked up a few things for the new bike.  A bottle holder and a helmet.  They weren't going to let me leave without buying one.

I had not ridden a bike since 1996.  I was swiped by a car while riding my bike into work one morning and I hadn't ridden since.

I made an appointment early in February to get it fitted to me.  I also picked up a pair of biking gloves and shorts.

I learned a lot from the fitting!

In late February I picked up a trainer, so I can ride it inside.  I've only ridden it a couple of times, both inside and outside.  We had a couple of days in March where I could ride it outside and I did.

I'm HUGE!
A new injury
A little over two weeks ago, I suffered a pulled groin muscle.  I made a doctors visit and they gave me a prescription for some pain medicine to help me get some sleep.  I was told to call back if by the end of the week my leg wasn't responding, it would mean I would have a very serious tear.

Since I was walking around, they were pretty confident that it wasn't that serious of a pull.

The pain is slowly dying out and I'm getting some of my range of motion back with the exercises and stretches that the doctor told me to do.

What comes next?
With the bonus that I mentioned earlier, I've signed up for more races this year.  I had already signed up for the Indianapolis 500 Mini Marathon that is in May.  Here is a brief schedule:

Indianapolis 500 Mini Marathon
May 2, 2014

With the 18 minute pace minimum, I've decided that with the weight and injury, I'm going to walk this.  I know I can still maintain about a 17 minute walking pace with little effort.

Chicago Rock 'n' Roll 1/2 Marathon
July 20, 2014

Chicago will be my race to fully start serious training.  My new training schedule I've come up with incorporates bike riding as my cross training of choice.  I will be running this with many of my Disney running buddies from WiSH and other groups.

Air Force Marathon  (Yes, MARATHON)
September 20, 2014

I HAVE to get a full marathon under my belt.  Again, I will have Rick as a running buddy.  He was great as a running partner for Cincinnati last year.  He was disappointed that he couldn't be at Disney for my first Marathon, well, he'll still get to be with me on my first marathon!

Indianapolis Monumental 1/2 Marathon
November 1, 2014 (A shot at redemption)

I'm just going to do this because I KNOW I can do this one.  I have to make up for spraining my ankle last year.

This is all in a lead up of hopes of doing the 10th anniversary Goofy for the 2015 Walt Disney World Marathon Weekend.  Goofy is 1/2 Marathon on Saturday, Marathon on Sunday!

I just might have one more race for 2014, but I haven't made up my mind about it yet.

Now it's time to say good-bye...
Thanks for reading this long post.  I've needed to get some of that out for a while.  I've got to get my mind going in the right direction again and start making things happen.

See you real soon!

Thanks for Reading!
Regards,

~Kipp


2014 - The Road to Goofy 2015!

Check the link above to see my current and past races.

Tuesday, January 7, 2014

Marathon Weekend Forecast Update

Just a Quick Update


Wednesday
Thursday
Friday
Saturday
SUNDAY
Monday
1/8/2014
1/9/2014
1/10/2014
1/11/2014
1/12/2014
1/13/2014
HI
LO
HI
LO
HI
LO
HI
LO
HI
LO
HI
LO
66
56
79
62
81
66
84
66
83
65
80
58
OA
5
OA
5
OA
4
OA
4
OA
3
OA
3
MK
6
MK
7
MK
6
MK
5
MK
5
MK
6
EP
6
EP
6
EP
6
EP
6
EP
4
EP
4
DHS
5
DHS
5
DHS
4
DHS
3
DHS
4
DHS
3
DAK
5
DAK
5
DAK
4
DAK
5
DAK
2
DAK
1
OA = Overall
MK= Magic Kingdom
EP = Epcot
DHS = Disney's Hollywood Studios
DAK = Disney's Animal Kingdom

Crowd calendar from Touringplans.com



Flight Status Update

I'm endlessly refreshing the flight status board to keep watch for my flight tomorrow.  Travel advisory is being downgraded at 5pm here in Indy today.  So I'm hoping that everything goes smoothly tomorrow morning!


So far, all flights direct to Orlando have all gone today, with delay, which is what I have tomorrow!

Packing

I'm almost completed my packing process.  I'm down to a couple of items and the remaining items that I'll need to toss into the bag after I get ready in the morning.


Thanks for Reading!  Regards,
~Kipp

2014 - The Road to Goofy 2015!
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

Monday, January 6, 2014

FROZEN!

Vacation Has Begun


With the horrible COLD weather here in Indianapolis, work was called off Today and it has been canceled for Tomorrow.  I'm hoping that everything goes okay when I go to fly to Florida on Wednesday.

Hey, if all else fails, I could just Drive down!  LOL!  no.  Only if it were drastic would I even consider that option at all.

Disney World Forecast


Wednesday
Thursday
Friday
Saturday
SUNDAY
Monday
1/8/2014
1/9/2014
1/10/2014
1/11/2014
1/12/2014
1/13/2014
HI
LO
HI
LO
HI
LO
HI
LO
HI
LO
HI
LO
66
58
80
62
81
65
82
65
82
62
79
57
OA
5
OA
5
OA
4
OA
4
OA
3
OA
3
MK
6
MK
7
MK
6
MK
5
MK
5
MK
6
EP
6
EP
6
EP
6
EP
6
EP
4
EP
4
DHS
5
DHS
5
DHS
4
DHS
3
DHS
4
DHS
3
DAK
5
DAK
5
DAK
4
DAK
5
DAK
2
DAK
1
OA = Overall
MK= Magic Kingdom
EP = Epcot
DHS = Disney's Hollywood Studios
DAK = Disney's Animal Kingdom

Crowd calendar from Touringplans.com

I'll take it, but I rather wish it would be a little bit cooler for runners Saturday and Sunday.  Especially Sunday.  I know last year the heat was brutal and I had trouble with "just" a half.  With being in the Full Marathon this year, that's just going to add another layer to this.

Excited

I'm now getting excited to be heading down to Disney.  I'm still dreading Sunday, but whatever happens, it's much better than never having started to begin with.

Packing

My running shoes have been in my carry-on bag for a couple of days now.  I've added some of my running gear to it.  I've got the GPS watch on the charger and many other items charging up one last time before heading down.

I've been doing laundry today, with my day off of work.  I've been trying to figure out what exactly I'll be taking down.  I've settled on a couple pair of jeans and then mostly shorts & t-shirts.  Thankfully, I'm flying Airtran/Southwest that I booked through Southwest, so no baggage fee.

I'm just going to take my little camera this time and I probably will NOT be running with it.

New Slogan

When I get back from Florida next week, the real work begins.

2014 - The Road to Goofy 2015!

The plan is to sign up for AT LEAST the 2015 Goofy, if not the Dopey.  Let me define what that is exactly.

Goofy Race and a Half Challenge - Run the 1/2 Marathon Saturday, Run the Full Marathon on Sunday.

Dopey - Run 5K Thursday, 10K Friday, 1/2 Marathon Saturday and run the Full Marathon on Sunday!

2015 is an anniversary year for Goofy, so our racing team is gung-ho on going for this achievement!  If you enter the Dopey, you still get the Goofy medal too!

With this idea in place, my goal is to run 1,000 miles in 2014!


Thanks for Reading!  Regards,
~Kipp

2014 - The Road to Goofy 2015!
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

Monday, December 30, 2013

Breakfast! YUM!

As Promised, Breakfast is served.
Breakfast
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  

Dinner

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.

Snack

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,
~Kipp

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!

Breakfast

 Sasuage, Egg & Cheese McGriddle
Theirs
Mine
Serving Size (oz)
7.1
7
Calories
550
387
Calories from Fat
280
147
Total Fat (g)
31
17
% Daily Value
48
26
Saturated Fat (g)
12
5
% Daily Value
61
23
Trans Fat (g)
0
0
Cholesterol
265
233
% Daily Value
89
77
Sodium (mg)
1320
1095
% Daily Value
55
47
Carbohydrates (g)
48
36
% Daily Value
16
12
Dietary Fiber (g)
2
1
% Daily Value
9
3
Sugars (g)
15
13
Protein (g)
20
22
Vitamin A
10
21
Vitamin C
0
0
Calcium
20
19
Iron
15
14

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.

Lunch

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.


Dinner

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!

Taper?

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,
~Kipp

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

Reality

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.

Adjustments

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.

Weight

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.

Expectations

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:

http://live.xacte.com/wdw/alerts/

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,
~Kipp

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