Marcellus Wallace Was Right. Pride Only Hurts.

Marcellus understands how pride never helps only hurts!

Marcellus understands how pride never helps you…it only hurts!

I just finished up the long run part of my 5K interval training, and I completely screwed the pooch by not pacing myself.

I started off great – a nice slow pace – for the first ½ mile. My intervals are set for a 20 second run and 40 second walk. Am I going to set records at that pace? No, but I am a newb when it comes to running.

For some reason, I started thinking (first bad sign) that it was too easy and I wasn’t pushing myself.  I could go faster. And I did.

By the half way point I felt great and I wasn’t out of breath.  Then I turned the corner and realized my mistake.

The rest of the way home was uphill.

That, my friend, is pride screwing with me.  I didn’t think about the back half of the trail. I used all my energy and reserves before I hit the hill.

During the climb my legs felt like lead. I was huffing and puffing. Each 20-second run felt more like 20 minutes.

At the top of the incline I hit a wall.

Exhausted and desperately trying to catch my breath, I ended up walking during the last 3 20-second intervals.

Marcellus Wallace was right — “Pride only hurts. It never helps. You fight through that sh#%.”

Latest Muscle Workout Wipes Me Out

muscle workout, weight training, tire push workout

My new workout tool. Object in photo is much larger (and heavier) than it seems!

After my weigh-in this morning, I hit the gym for my new muscle workout:

Except for the shuttle runs I did in high school, it’s the first time I’ve done these workouts. I did 3 rounds, doing each for 30 seconds with a 20 second break in between.

Of the 6 exercises, it’s a toss-up between the battle ropes and tire push for most exhausting. The battle ropes turned my arms into wet noodles, especially my left arm. The tire push kills your arms quickly, but later you feel the double whammy of your back and leg muscles aching.

In a couple of weeks, my trainer says I’ll start flipping the tire. I CAN’T WAIT. Another chance to be sore from head to toe. Awesome!

This is the third set of metabolic workouts I now have in my rotation. On Monday my trainer shows me a new set of exercises and for the next few weeks we will rotate between the 4 different sets, steadily increase the weights.

I sincerely hope the next set of exercises looks something like this — complete with Elvis glasses and blue sequined jumpsuit!

Morning After: Knee Feels Great

weight loss and knee injury

My knees feel great after yesterday’s 5K. No pain or swelling! Image courtesy of photostock and

After spending the day with the knee on ice, I’m happy to report that I recovered quickly. My knee feels great.

When I woke up this morning the knee was a little stiff, but that wore off with 30 minutes of yoga and stretching. The real test came a couple of hours later when I met with my trainer.

We started off on the treadmill, walking at my fastest pace for a quarter-mile. Immediately after I did the following:

I did 12 of each with a 15 second rest in between each exercise. Then it was back upstairs to do the treadmill and start it all over again.

Through it all no pain. My mobility was great.

Later this afternoon I’ll go for a short 2 mile walk and then give the knee the rest of the day off.






What’s Your Exercise Type?

This morning I played with Weight Watchers’ eTools checking out the fitness section. I discovered a fitness quiz designed to build a personal activity profile and training guide. A quiz? Fun.

The first time through, I’d answer the questions honestly to get my profile. Then I’d run through the quiz multiple times to see the different types of personalities I am not. Why? I’m a marketer. It’s what I do.

The multiple-choice questions were pretty simple: last time I exercised regularly, do I like working out with other people, outdoor vs. indoor workouts, and am I competitive.

From what I can tell, quiz takers fit into one of five categories: competitor, explorer, individualist, joiner, and perfect partner.

(You can take the activity profile quiz if you are a subscriber to Weight Watchers eTools. Otherwise, take the poll to choose your exercise type.)

Well, it turns out I’m an (drum roll, please)…Individualist!

I can see that. Working out is a time for me to clear my thoughts. Also if I’m exercising with friends I’m more likely to socialize than get a great workout. I know my limitations!

As for the suggested workouts, some I’m already doing like hiking, walking, yoga and strength training. But some suggestions intrigued me: biking, hitting balls at a driving range, water workouts (suggest exercises for the pool), and inline skating.

The last time I rode a bike?  About 20 years ago.  Now I did buy a bike in 2010. Where’s that bike now? Sitting in a shed. How sad. Maybe this fall I get back on that horse.

There’s a pool and driving range near out house. Perhaps a couple of times a month I try swimming and hitting golf balls. It certainly breaks up the monotony of walking and yoga everyday.

As for inline skating, all I can say is “Yikes!”  I’d say that’s a big, fat no for now. Until I master the bike, no way in hell I’m getting on skates.  Now that doesn’t mean never. Maybe it’s something to try next spring.



Lies, Damn Lies and Fitness

There are so many health and fitness fads out there – many with bogus health claims designed to suck you in and hand over your cash. P90X, Insanity, 8 Minute Abs, the Thigh Master…

The most powerful tool at these hucksters disposal – before and after photos. Who wouldn’t be persuaded to buy into a fad when you see the transformation of a doughy guy into someone with rock hard abs. 

Well H/T to Andrew Dixon for showing how those transformations come about. Andrew is a certified personal trainer and blogger at the HuffoPost. He demonstrates how the before and after photos really work.  I’ve heard about this before, but it is eye-opening to have someone show you how it works (emphasis mine).

The reasons these programs become so popular is because they are presented and marketed very well. These marketing campaigns use testimonials and before-and-after transformation photos. Before I claim it’s all bullshit, I want to make it clear that there are definitely some very impressive, genuine physical transformations out there. What I do take issue with are the transformations that are manipulated with Photoshop, professional lighting, postures to degrade or enhance their look, pro tans, sucking in or pushing out a bloated belly or flexing muscles vs. not flexing to obtain an optimal look.

Checkout the article. Andrew actually has before and after photos of himself taken within an hour that shows the techniques used in these miraculous transformations.

Andrew recommends using the images in the ads as inspiration but don’t be tricked into buying their products. I think that’s about right.  There are no get-slim-quick fitness plans.  I have yet to meet someone who took the weight off fast in a safe, healthy manner and kept the weight off.  It just doesn’t work that way.  If you are looking to drop the pounds fast, you will fail in the long run.

Here is my favorite recent fad.