Dave Fowler’s Daily Update – Number 3
Wednesday 3rd December 2008
Woo Hoo! Once again I woke at 4am and got straight out of bed. I don’t know how I managed it as I didn’t get to bed till 10pm and even then I didn’t fall asleep for another twenty minutes or so.
I hit the streets again this morning and ran the mile and a half circuit around my neighbourhood. It was cold but at least it was dry, unlike my first run on Monday.
Picture: WiciaQ
It’s really very cold at 4am so wearing a woolly hat is essential, but I feel too hot in it after about half a mile. I need to look into how runners regulate their temperature – although it’s not a big deal as I’m not running too far.
I didn’t time the run precisely but it took about 12 minutes, which is fairly slow. The last time I was doing this seriously I regularly ran this distance in 10 minutes 30 seconds. To an athlete that would be slow but to a regular guy just turned forty it’s not too shabby. I’d like to get back to that kind of time now is not the time to push. For now, all that matters is that I run.
In the comments on Monday Urban Panther mentioned that she stretches after running rather than before and places greater emphasis on warming-down than warming up. I thought this was great advice so I followed it today. Thanks Panther.
Yesterday I did the body weight exercises element of my plan – 30 Push ups, 30 Dips and 30 Squats. I left these until mid morning as I just felt too cold first thing at 4am. I think it was a good decision.
I managed to complete the lot in two sets of 15. My form (the execution of the technique) was poor though. I rushed through the exercises too quickly because I was determined to not to fail. Tomorrow I’m going to do the same exercises in 3 sets of ten and I’m going to slow down – even if it means I don’t complete the desired number.
Yesterday, Lance, whose site has a great new look, mentioned how much squats hurt his thighs – and so that he doesn’t feel all alone… I can confirm that squats hurt my thighs too!
Another great start to the day. All I need to do now is stick to the eating plan. 
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23 Responses to “Dave Fowler’s Daily Update – Number 3”
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Sounds great, man! More power to you for waking up so early! I bet with a week straight of running, next week’s weigh-in will be a big drop.
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David Fowler Reply:
December 3rd, 2008 at 7:50 am
Thanks DW. Last night was a sod with just 5 and half hours of sleep. I was close to just having five minutes more when the alarm went off, but I cast aside such ruinous thoughts and hauled ass. Here’s hoping for improvements next week.
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Really really well done Dave and if that sounds at all condescending, I don’t mean it to.
I think what you are doing is just brilliant and so inspirational and you really do seem motivated to succeed.
Mrs Fowler, I will pay you £5.60 if you obtain a photo of your hubby wearing that hat!
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David Fowler Reply:
December 3rd, 2008 at 7:56 am
Thanks Tara, I’m a little wary because I’m only in the first flush of my new regime and as I’m not perfect I worry I’ll fall back into old habits.
That said, you’re right, I do feel very motivated. Must be the lack of sleep making me dizzy and delirious!
Pay me directly for ANY pictures you want. Let’s cut out the middle man. I can even doyou a discount for ‘bulk’. Hahahaha. *groan*
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Tara Cain Reply:
December 3rd, 2008 at 7:58 am
You won’t fall back into old habits because you have a whole bunch of people watching you expectantly and I suspect the perfectionist in you just won’t allow it because of that.
That and the fact that you have to keep photographing yourself in the alltogether.
Can’t wait to see your next pair of boxers . . .
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Way to go, Dave! You’re really motivated!
…and you’re inspiring me to add more movement to my very slow progress. The holiday we just had, here, you know…out-of-town family, food… I’m getting back in the swing of things, today.
You go! …and I will, too.
Julie’s last blog post..The Smile
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David Fowler Reply:
December 3rd, 2008 at 7:59 am
Julie, I think that’s the thing about life… you’ve just got to live it.
Life shouldn’t become about dieting or fitness to the exclusion of everything else. You have the right approach.
I’m glad you can take something from my daily ramblings.
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Keep it up Dave! After a while it may feel crazy to keep posting as often as you can. But knowing someone else out there is going at this fitness thing every day keeps me going.
Avlor’s last blog post..Wii Fit and Blog to Fit Update
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David Fowler Reply:
December 3rd, 2008 at 10:30 am
Avlor, thank you. It feels crazy that I had so little sleep last night, but I’m just in the early stages of realigning my day. Tonight I’l be going to bed about 8.30 so it won’t seem like so bad at 4am. It’s abit like adjusting to a different time zone.
I’m so glad it helps you to read what I’m up to. It makes it worth the effort in writing it.
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you got up when? to do what??? I don’t understand…
so seriously…nice work! You are very dedicated! I’ve added Wii fit to my regime and who knew that a little well places stretching could make a person SO SORE!
Deconstructing Jen’s last blog post..there goes my hero
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David Wright Reply:
December 3rd, 2008 at 3:19 pm
Dave is officially INSANE.
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David Fowler Reply:
December 4th, 2008 at 6:39 am
I know, it’s madness. Or it seems that way. If I don’t run first thing I have to run last thing and that’s less preferable. Oh to have time to run during the day!
Good luck with the wii. Sorry to hear about the soreness. It’ll pass
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I knew that Dave was insane before this entry!
my trainer told me that keeping form is much more important than hitting the number – if you don’t keep the form, than you don’t get as much benefit.
Matthew Dryden’s last blog post..She Was Gravity Twisted
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David Fowler Reply:
December 4th, 2008 at 6:41 am
Matthew, you’re bang on there. I needed to feel manly and tough so I just cranked them out to get them done. I’ll do them properly next time. It’s the only way to go.
Insane is my middle name
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Dave,
As a fellow forty year old (Sept. 27), I wanted to send you some words of encouragement and share with you what I’ve learned in my quest for fitness (i.e., midlife crisis).
I commend you for your dedication. Waking up early takes shear will power and you seem to have a ton of it. However, you are only sleeping 5-6 hours a night. That isn’t enough. You are building up a sleep debt that will catch up with you soon and, frankly, is counter productive for your fitness objective. Lack of sleep will rob you of needed energy, make you irritable, limit your muscle growth and may have other highly negative results in the male performance department. Us forty year olds can’t have that, now can we?
I think you’re dead on focusing on re-building your metabolism. That is the engine that will burn the calories (and fat) that will result in weightloss. Exercise and eating a number of smaller meals throughout the day is the way to keep it going. Weight training is excellent as it will cause you to continue burning calories well past 24 hours. However, the total caloric intake is also important especially in the beginning and it’s something I’ve been focusing on.
It wasn’t until I started to count the calories I eat that I noticed that I simply was eating too many to lose weight. I needed to be on a 1,500 calorie regimen but was actually eating about 2,000. I would need to really kill myself exercising to burn those additional 500 calories. Who knew almonds had sooo many calories??!
Are you counting your calories?
All the best
Dad
Dad’s last blog post..A cold morning
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David Fowler Reply:
December 4th, 2008 at 6:53 am
That’s great advice Dad! I completely agree about the sleep, but it’s only a short term measure to get me through a couple of days. Usually I aim for seven or eight hours.
I’ve set my alarm to wake me at 4am Everyday rom now on, so the onus is on me to manage my time better to ensure I get the right amount of sleep I’ve writtne about this a little on my other blog.
The weight training is something I’ve used before and it’s good, but my goals got all confused and I ended up losing focus. This time round I’m doing bodyweight exercises because I can’t get to a gym – I’m hoping the BW exercises will preserve what muscle I still have or at least reduce it’s rate of loss.
LMAO @ the male performance department, but with four children I’m no longer required to perform!
I’m kidding of course.
I’m counting cals loosely and aiming for 2000/2100 a day. I’m willing to go as low as 1800 but 1500 would kill my metabolism stone dead. As it is my lifestyle is pretty active and I’m looking to do this slow and steady.
Brilliant stuff there Dad, you’re welcome to bring your wisdom and experience any time!
Cheers
Dave
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Hey, thanks for making me not feel alone buddy!! Misery loves company! But maybe not at 4 in the morning… Misery loves coffee about that time of day (at least in my house). You’re rockin’ – 4 AM again – before you know it, this will just “feel right”!
And…I think I’m gonna try the Urban Panther’s warming down…
Lance’s last blog post..A Simple Holiday and Life Hack
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David Fowler Reply:
December 4th, 2008 at 6:54 am
Thanks Lance, I feel I’m already adapting and now I’m waking without the clock. Bizarre or what?
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4 a.m.???? 4 A.M?! F O U R A.M. Wow, I’m impressed dave. I never get up at that time unless I have a plane to catch that’s taking me somewhere hot!
Your commitment to BlogToFit leaves me in awe. I wish you lots of luck, and like Tara, I’d pay to see you in a pic of your hat too!
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David Fowler Reply:
December 4th, 2008 at 6:56 am
Mom/Mum, I have a picture of me wearing a hat. I’l dig it out and post it up. It’s my wife’s hat but what difference does that make?
I think years of shift work helps me to adapt to the new time a bit easier. I can;t pretend it’s easy but I’ve committed to it – so I have to do it.
So how much will you pay?
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Hey Dave,
Ya knnnoooowww, there is this usually nocturnal exercise that you can do in the privacy of your own bedroom and the mrs. can participate too. It only takes about 5 minutes, 10 minutes max and you’ll fall asleep right afterwards guarantied. Works great for me!
Turf Dad’s last blog post..Wednesday Weigh In, The Plan
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David Fowler Reply:
December 4th, 2008 at 6:58 am
Waaaaaaaa hahahaha. You’re killing me here.
“Five Minutes” LMAO
All I can tell you Turf Dad, is that the chance would be a fine thing.
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