Week 48 was another big week for my Operation Melt journey full of lots of fitness-related activities with some progress and setbacks. This week also marked the 11-month anniversary of starting my journey. It was also about the 15th week where I could enjoy free time in between jobs to spend time focused on fitness and side projects without having to work it around the day job. But I think those weeks are coming to an end, so I need to make the most of the week ahead of me.
First Time 5k Preparations
As I have talked about over the past few weeks, I am hosting the Operation Melt First Time 5k on Saturday, June 16 at the Scioto Audubon Park in the Brewery District. The goal is to run my first 5k the same way as I have approached the rest of my journey, by doing it my way. I have an expanding group of friends who are all going to get together and run with me and we are making it a fundraiser with proceeds going to Central Community House. Click on the following image to read the full information.
This week I continued both training for the 5k as well as trying to figure out the course. On the course side, I have finally figured it out and have designed a good 3.1 mile course that I pretty tree covered since it will be June but also gets us out into the sun a little bit at the same time. The map of the course is available below.
On the training front, I am doing ok. I know that I can run a full 3.1 miles as long as I am careful with my pace. If I make sure to stay at a pace of 10:15 to 10:45 per mile I am great. If I speed up I wear myself out too much. Plus I have to make sure to properly fuel, stretch and hydrate before running or else I may have pain that forces me to walk.
Finally there is the music piece. I know that it sounds strange but music really makes an impact on me and how my brain functions. So that means that listening to the right music while running can make all of the difference between a good run and a crappy run.
Dealing with Hip Pain
One thing that has been slowing my 5k training is that I have developed hip pain. I can easily go run 1-2 miles with no issues at all. I can easily go walk 10 miles with no issue. But I am having a problem when I run 2.5 miles or more where I am starting to develop pain in my hips, primarily my left hip, that really hurts. It forces me to a slow walk and that sucks.
This week I took multiple steps to try to alleviate this issue. First off I have started a pre-running stretching routine. Previously, my only real warm up before running was to eat some food and give it time to digest and then to spend 5 minutes or so walking before running. But as my frequency and distance has increased I have identified (with the help of some friends and pros) that I really need to stretch with a focus on my hip flexors.
Here are some of the stretches that I have added into my routine… clearly from an online source and not pictures of my, I haven’t changed my appearance that much!
In addition to the stretching there are a couple of other steps I have taken. First I bought a foam roller and am trying some foam rolling to see if that helps. I have also replaced the arch support / insoles in my running shoes to help improve the cushioning and foot support.
The last thing I am doing to help the hip pain is much harder for me. I need to incorporate rest days into my routine. They need to be “real” rest days and not the rest but walk 8 miles days that I have traditionally included. I need days where I do no working out and my only exercise is what I do just living life and not anything defined. This is really tough for me, particularly right now when I am working to achieve some goals.
Revised Weight Goal is at Risk
I continue to make progress with the weight and my quest to hit my revised goal of 125 pounds lost by 6/15. As of this week, I have hit the 114 pounds lost mark but I continue to see wild fluctuations and inconsistent progress. I am pretty sure that I will not hit 125 pounds lost by the 1 year mark – which is 25% more than my original goal.
My body has become very sensitive to high sodium or high alcohol days and I can almost guarantee my weight will be up the next day. In fact, my weight this morning (Sunday) was 3 pounds more than my weight on Saturday morning. But I also had 3000mg of sodium yesterday with a few drinks. I am almost always explain why my weight went up and know that it is temporary water retention, but that doesn’t make it any less frustrating.
I continue to see progress with my body too. I bought new pants this week and I am a solid size 38 waist now after starting at a 52. Plus I continue to see more and more definition coming to my muscles in my arms and elsewhere. The growth of my muscles and the associated muscle mass is part of what is contributing to my slower weight loss now.
As I said I am continuing to see progress with my body and even my shadow is looking skinny!
My final update for this week is on the career front. I am very close to having a new job that I can announce and would expect to start somewhere in the next 2 weeks. This will certainly change the daily routine that I have developed since leaving my last job but I am hoping that it will not have a negative impact on my fitness goals.
At the same time, I am continuing to make progress with building Operation Melt into a business where I can focus on fitness full time and help others. I am exploring the world of online coaching as a way to directly help people with their own fitness journeys.
I even have a working vision statement: “Creating a world where goals don’t die of loneliness!”
There is still a lot of work to do before this can really be a business and even more before it is a business I can focus on full time. Until then I am happy to just have it as a “side hustle” as long as it is helping people and doesn’t prevent me from being successful in my day job. The next big step on the Operation Melt business front is to get the book published. It is about 50% edited now and getting closer to being ready by the day.
Check back next week for more!
Last week’s stats (5/7- 5/13):
Distance walked/run: 48.2 miles
Total calories burnt: 27,374
Total calories consumed: 13,879
Weight change: 2.5 pounds GAINED!