John's Weight Loss & Exercise Program

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     Jun              Jul               Aug                Sep              Oct               Nov               Dec               Jan               Feb                
     2008             2008              2008               2008             2008              2008              2008              2009              2009                        
     295 lbs          277 lbs           271 lbs            262 lbs          257 lbs           254 lbs           251 lbs           254 lbs           256 lbs                                                
     -0 lbs           -18 lbs           -24 lbs            -33 lbs          -38 lbs           -41 lbs           -44 lbs           -41 lbs           -39 lbs

Date	Weight		Delta lost		Total lost			All runs			Fastest run		Comments
Date	lbs	kg	lbs	kg	lbs	kg	pcnt	runs	miles	max	dist	pace	Comments
Jun 2, 2008	295.0	133.8	0.0	0.0	0.0	0.0	0.0%						Began a careful diet on June 1st, 2008, with a lot of exercise, initially mostly on the treadmill. (Starting weight is approximate).
Jun 9, 2008	290.0	131.5	5.0	2.3	5.0	2.3	1.7%						Weight is approximate.
Jun 16, 2008	285.0	129.3	5.0	2.3	10.0	4.5	3.5%						Weight is approximate.
Jun 23, 2008	280.0	127.0	5.0	2.3	15.0	6.8	5.4%						Weight is approximate. The first month a fairly strict diet was observed, but after about 3 weeks my weight had stabilized. As much as an hour or more of walking on the treadmill each night helped to burn further calories, as well as greatly improving cardiovascular fitness, and lowering my pulse.
Jun 30, 2008	278.0	126.1	2.0	0.9	17.0	7.7	6.1%	2	9.54	5.2	4.34	13:46	Started walking and jogging for 4 or 5 miles on the Minuteman Trail this week.
Jul 7, 2008	277.0	125.6	1.0	0.5	18.0	8.2	6.5%	4	18.41	5.05	5.03	11:51	Started a weight loss contest at work with a goal of losing 20 pounds over the next 12 weeks to a weight of 257 or less (to be measured on September 29th), and then to maintain that weight for another 12 weeks (to be measured on December 22nd). Bicycled 7/11 at a 4:44 per mile pace for 7.25 miles.
Jul 14, 2008	272.0	123.4	5.0	2.3	23.0	10.4	8.5%	2	10.21	5.15	5.15	12:06	Bicycled twice, once on 7/15 for 10.46 miles at a 6:20 pace, and again on 7/17 for 5.19 miles at a 5:30 pace.
Jul 21, 2008	275.0	124.7	-3.0	-1.4	20.0	9.1	7.3%	2	10.1	5.07	5.03	11:00	Bicycled at a 6:29 per mile pace for 9.95 miles (but this includes an accident).
Jul 28, 2008	272.0	123.4	3.0	1.4	23.0	10.4	8.5%	2	10.07	5.04	5.04	10:57	Bicycled at a 6:09 per mile pace for 7 miles on 7/29.
Aug 4, 2008	271.0	122.9	1.0	0.5	24.0	10.9	8.9%	2	10.02	5.01	5.01	10:39
Aug 11, 2008	272.0	123.4	-1.0	-0.5	23.0	10.4	8.5%	5	25.19	5.15	5.0	10:35	Did wind sprints both days of the weekend.
Aug 18, 2008	268.0	121.6	4.0	1.8	27.0	12.2	10.1%						Didn't run during this week (was at the Pond).
Aug 25, 2008	265.0	120.2	3.0	1.4	30.0	13.6	11.3%	4	18.75	5.71	5.71	10:19	Bicycled on 8/31 with Saya a total of 9.31 miles at a 7:36 pace.
Sep 1, 2008	262.0	118.8	3.0	1.4	33.0	15.0	12.6%	3	15.04	5.02	5.01	10:12
Sep 8, 2008	263.0	119.3	-1.0	-0.5	32.0	14.5	12.2%						No running, but did a lot of walking, as I was in Paris, France this week.
Sep 15, 2008	264.0	119.7	-1.0	-0.5	31.0	14.1	11.7%	2	9.01	5.01	5.01	9:58	Back from France. Although 2 pounds were gained, it came off quickly, despite being slow to get back into running.
Sep 22, 2008	260.0	117.9	4.0	1.8	35.0	15.9	13.5%	4	20.03	5.02	5.00	9:49
Sep 29, 2008	253.0	114.8	7.0	3.2	42.0	19.1	16.6%	3	11.65	5.01	5.01	9:31
Oct 6, 2008	257.0	116.6	-4.0	-1.8	38.0	17.2	14.8%	5	24.07	6.0	5.02	9:34	Ran a 9:59 per mile pace for 6 miles on Sunday, 10/12 (track)
Oct 13, 2008	256.0	116.1	1.0	0.5	39.0	17.7	15.2%	3	13.12	5.04	5.04	9:55
Oct 20, 2008	254.0	115.2	2.0	0.9	41.0	18.6	16.1%	5	24.08	8.0	4.02	9:29
Oct 27, 2008	251.0	113.9	3.0	1.4	44.0	20.0	17.5%	2	8.02	4.01	4.01	9:31
Nov 3, 2008	254.0	115.2	-3.0	-1.4	41.0	18.6	16.1%	4	19.01	5.02	4.01	9:02
Nov 10, 2008	247.5	112.3	6.5	2.9	47.5	21.5	19.2%	5	27.32	8.0	3.01	9:01
Nov 17, 2008	250.0	113.4	-2.5	-1.1	45.0	20.4	18.0%	2	8	4.01	4.01	9:22
Nov 24, 2008	250.5	113.6	-0.5	-0.2	44.5	20.2	17.8%						Approximate weight -- was in Italy this week.
Dec 1, 2008	251.0	113.9	-0.5	-0.2	44.0	20.0	17.5%	1	7	7.0	7.0	10:09	Back from Italy (with a cold that prevented me from running until Sunday). Despite all the pasta, the trip caused only a small weight gain, just like the Paris trip (surely due to lots of walking).
Dec 8, 2008	245.5	111.4	5.5	2.5	49.5	22.5	20.2%	1	5	5.00	5.00	9:54
Dec 15, 2008	251.0	113.9	-5.5	-2.5	44.0	20.0	17.5%	1	8	8	8	9:55	Need to be more religious with dieting, especially since it's harder to run these days.
Dec 22, 2008	251.0	113.9	0.0	0.0	44.0	20.0	17.5%						Final day of the weight-loss bet at work.
Dec 29, 2008	252.5	114.5	-1.5	-0.7	42.5	19.3	16.8%						Weight is only approximate, since we were on vacation.
Jan 5, 2009	254.0	115.2	-1.5	-0.7	41.0	18.6	16.1%						Weight is only approximate, since we were on vacation.
Jan 12, 2009	256.0	116.1	-2.0	-0.9	39.0	17.7	15.2%	2	6.19	3.20	3.20	9:15	First "official" weight taken since Hawaii. Must get back to running soon!
Jan 19, 2009	255.0	115.7	1.0	0.5	40.0	18.1	15.7%	1	3.99	3.99	3.99	9:29
Jan 26, 2009	256.0	116.1	-1.0	-0.5	39.0	17.7	15.2%
Feb 2, 2009	256.0	116.1	0.0	0.0	39.0	17.7	15.2%						Weight is starting to improve, thanks to the treadmill workouts this week. I'm now back to pre-Hawaii weight.
Feb 9, 2009	251.5	114.1	4.5	2.0	43.5	19.7	17.3%
Feb 16, 2009	251.0	113.9	0.5	0.2	44.0	20.0	17.5%
Feb 23, 2009	250.0	113.4	1.0	0.5	45.0	20.4	18.0%	1	4	4.00	4.00	9:54

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