2010 marks the beginning of my 4th year on Sparkpeople! Over the years, I have continued to grow and learn from all the amazing people and tools here. I have so many success stories, each year pushing the envelop just a little further.

I am happy to say that 2010 will be the year that I complete my first marathon (in January)! After that, I plan to change my focus drastically and begin losing the 15 lbs I have managed to pack on during this year of lots of running and little ...

2010 marks the beginning of my 4th year on Sparkpeople! Over the years, I have continued to grow and learn from all the amazing people and tools here. I have so many success stories, each year pushing the envelop just a little further.

I am happy to say that 2010 will be the year that I complete my first marathon (in January)! After that, I plan to change my focus drastically and begin losing the 15 lbs I have managed to pack on during this year of lots of running and little ...anything else.

REWARD SYSTEM:
5 # - pedicure (appx: Jan week 3)
4 # - massage (appx: Feb week 2)
3 # - hair cut & dye (appx: March week 1)
2 # - 2010 bathing suit (appx: March week 3)
1 # - Tattoo...haven't decided what yet. (appx: March week 4)

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* First Quarter Goals * Jan 1, starting weight: 145
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Jan 15..: 143.6
Jan 22..: 141.8
Jan 29*: ____
Feb 5...: ____
Feb 12..: ____
Feb 19*: ____
Feb 26..: ____
Mar 5.*: ____
Mar 12..: ____
Mar 19*: ____
Mar 26* - planned trip - MAINTAIN!


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To create a calorie deficit of 3500 per week. This should result in an appx. 1 lb weight loss each week.

**DEFICIT is found by finding BMR, adding calories spent on exercise, then subtract calories eaten. (If your number comes out negative, you have a surplus - thats bad :o)

To find your BMR, Use the following formula:
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

My BMR @ 144: 1422
My BMR @ 135: 1383
My BMR @ 127: 1348

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Long Run - Things for me to remember:

~ Hydrate well & rest the day before
~ Be stocked with simple sugars to take with me
~ Take something to drink and map course around refills
~ Take something to mop sweat off my face
~ Wake up early and get the run finished before I start the day
~ Follow the plan & course!
~ Have a little cash for emergencies.

Things to make a more efficient run:
~ my Garmin 305!
~ my ipod
~ quick laces
~ fuel belt to carry my stuff and drinks
~ sweat bands for my wrists or something to wipe off sweat
~ sunglasses that dont pool sweat under my eyes
~ an ID road tag just incase I keel over

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It benefits me to have somethings right here on my front page. Maybe you can benefit from them too.....

---THINGS TO REMEMBER ---
1) My MaxHeartRate=186 (Everyone should find out their MHR)
.....Zone 1 (60-75%) 134-154
.....Zone 2 (75-84%) 155-165
.....Zone 3 (85-90%) 166-173
.....Zone 4 (90-100%) 173-186

2) Do NOT overtrain! Its a waste of time and causes more damage than good..
.....Do not spend more than 2 hrs each day working out
.....Take at least 1 OFF day per week for recovery!

3) 80% of the way I look is based on my nutrition
.....My skin loves WATER, drink it often.
.....My muscles LOVE protein! have around 30% each day!
.....I must eat FAT! A diet with 30% 'good fats' is necessary!

4) Injuries need attention!
....RICE it! As much as I hate cold, icing and elevating my injuries WILL help me heal faster.
....REST it! Any injury that still hurts after RICE needs time to heal. Lay off!

5) Family is more important than anything. Make quality time.

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2007 Successes:
- quit smoking after 15 years!
- lost over 20 pounds
- learned to love running, set 5K and 12K initial PRs
- learned to eat clean
- caught the Spark ;)

2008 Successes:
- Half Marathons: Seaside Half (PR: 9:37) & JAX Half
- 5Ks include Prattville Polar Bear 5K (PR: 8:10), Crossing the Creek 5K (tied PR)
- other race distances: Jubilee 8K, YMCA 10K (PR: 8:31),
- hit all-time low body fat percentage @ 13.7%

2009 Successes:
- Sign up for my "new" local races: Melbourne Art Festival 5K, Gecko 5K
- Ran the Inaugural Melbourne Music & Beaches Half Marathon
- Increased my weekly base mileage to 35 miles by my 35 b'day.
- Ran 30K at the Paul DeBruyn Memorial in ~ 3hr15 min
- Nov 29: Space Coast Half

2010 Successes:
- Ran my 1st Marathon: Disney for 26.2 ~5:33

Remaining 2010 Goals:
*Feb 7: Melbourne Half
*First Quarter weight loss of 15 lbs.

~ My Race Blog: http://ccsracehistory.blogspot.com/

~ Yummy Breakfast ideas: http://tinylink.com/?MUKyQ3D9fH

Read More About CCSLOOKINGOOD (Updated February 3)

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