2019 and 2020

SUMMARY:
Duodenal Switch, Panniculectomy, and Abdominoplasty

Basic Timeline of events over the last 18 months:
20180624 - Accepted for WLS and set appointment for a Duodenal Switch
20180718 - WLS done
20181230 - Down to 255 (120lbs lost / 14.5in off waist)
20190707 - First time under 200
20190811 - Under 200 since this weigh in
20191209 - Panniculectomy and Abdominoplasty

From the start of the process I went from not being able to walk 1/4 of a mile without stopping to finishing a 1/2 marathon in 3 hours.

Measurement wise, I have gone from 66.5 inch waist to a 39 inch waist (before tummy tuck).
After tummy tuck measurement will have to wait for a while for the swelling to go down but I can tell it is smaller.

CHARITY CHALLENGE:
Last year I struggled to make 700 miles in walking steps.
Basically I counted anything my Garmin told me I did.
I had to really push in late December to make it but I did.

This year I was only counting workout or event miles.
Basically if I went to the store and wandered for an hour I didn't count it.
I had to go out and specifically do a workout, walking/rucking/jogging/running.
I had it all planned out to finish late Dec, about the 25th.
Then I got the approval to do the surgery and had about 60 miles in 8 days.
I didn't want to do the surgery and know I had to do workout miles to finish my goal in case I had issues.
I did make it by the 6th so I got the weekend off to do surgery prep.

Post surgery and I am walking again finally.
I had to wait for the drains and stuff to come out before I could do much.
Work is being really awesome about knowing I need to get to the gym a couple times a day and not being able to sit at my desk to work all day.

GOALS:
I have been thinking about goals for next year.
Knowing I will be getting a late start due to surgery recovery, I am going to go for 1000 miles of workout miles.

Speed/Race Time/Distance goals.

5K - Sub 30 min
10K - Sub 60 min
1/2 Marathon - Sub 2 1/2 hour
Full Marathon - Sub 6 hour (never having completed a marathon I am being nice to myself, especially since my only full is early in the year)
Ultra - 100K or 50mi/50k in 24 hours


Assuming I do the Ragnar races, which I expect to do, I am signed up to run 225+ miles of just events next year.
4 1/2 Marathon distances
1 Full Marathon
1 Ultra (62+)

I am debating the Las Vegas event since I might be in Vegas around that time and it is supposed to be a really cool race.

2020 RACES:
I have started setting up my 2020 race schedule.
What I don't have are any of the charity 5K events I have done before since I can't sign up for those yet.
* Signed Up
# Potential

*20200208 - Valentine's Day TC 5K

*20200321 - Hot Dash 5K & 10 Mile

*20200509 - Fargo Go For Challenge, 5K & Marathon

*20200608 - Eagle Up Ultra - 100K or 50K/50Mi

*20200704 - Red, White & Boom! TC Half Marathon

*20200725 - Chasing Bigfoot 25K - Sub 3 hours

#20200816 - Ragnar Road MN

#20200918 - Ragnar Relay Trail WI

*20201004 - TC 10Miler (confirmed admission still have to register)

*20201017 - Kansas City Marathon presented by Garmin

*202021018 - IMT Des Moines Marathon

#20201115 - Las Vegas Rock 'N Roll Marathon or Half Marathon 
-- 5 hour time limit on the full means I might move down to the half depending on where I am before Oct 1)

Below are my picture summaries:
These are post Panniculectomy, and Abdominoplasty compared to starting point.

These are pre & post Panniculectomy, and Abdominoplasty compared to starting point.

#YIAAGAITIA
#IAmWorthIt
#DFQ
#CharityChallenge
#OneFatGuysJourneyToHealth
#RagnarRelay
#EagleUpUltra
#SelfWorth
#WLSSuccess

Surgery

Surgery today.

Pics, stories, and comments to follow as I can.


Oh, and by the way, I made my 700 workout miles for the day. 

What is the Difference Between a Goal and a Dream???

I got a FB memory popup from a LONG time ago.

A GOAL is a dream with a plan and a deadline.

Many people have dreams.
They want to go somewhere, do something, or meet someone.
They spend time thinking about what they want, they DREAM about it.
They wonder what it would be like to do it.

What many don't do is to make a real plan.
You might have heard the phrase "The person who fails to plan, plans to fail." by Ben Franklin.
When it comes to dreams, it isn't so much as failing but it is more a matter of simply never accomplishing that dream.
Since some dreams might be something that can never be accomplished, like doing a space walk on the moons of Jupiter or being able to cast magic fireballs.

For dreams that can be accomplished, like doing a 5K or taking a cruise in the Med or learning a second language, plans need to be made.
Those plans need to encompass step by step guide on how to accomplish that dream.
Be it a workout plan, like Couch to 5K, to run that race, or a savings plan to buy the tickets to fly to the port and buy the tickets for the cruise, or find lesson plans or a classroom to learn that language.

A plan isn't enough tho.
That plan needs to have a deadline.
Some Day isn't going to happen for most people.

For the 5K, the deadline might be signing up for an event which locks in a set date.
Then taking the plan and applying it in such a way to be finished with that plan in time to accomplish that dream.
Couch to 5K normally takes 9 weeks to finish. 
To realistically set a SMART goal, find a race that is 9+ weeks out, sign up to lock that deadline in, and START.

For the cruise, work out the cost of all the various aspects for the trip, flight/cruise/tips/expeditions/incidentals/extra, work out when you want to go, build a budget to allow you to save the money in time, and START.
Keep in mind that the costs might change if the cruise is years out or seasons change from high to low.
Make the budget something that can be sustained without causing distress since the vacation fund is easy to plunder when an emergency comes up.

For the language, find an online/in person course that works.
There are many different ways to learn.
You might even have a friend willing to teach you.
Once you find the way and location you plan on learning, set a schedule and pay for the course.
Learning a language is harder to set a timeline for but if you can find a definitive way to set a deadline, it helps.
Maybe a trip or a presentation.
The main thing is that you need to have some sort of deadline to help keep you on task.

I will admit some goals can't really have a hard set deadline.
One of my goals was to lose enough to get my tummy tuck surgery done.
There was no way to set a hard deadline on that since it also includes a surgeon, insurance, and variables of how my body would react to the initial WLS.
But it was a goal for me.
I set the plan as simply working out on a regular basis, doing what the doctors/dietician/nurses recommended, and eating smart.
The deadline was a rolling daily task for me as I just kept the plan in the front of my mind and worked towards it.
In effect, the deadline was daily.
My daily task was to do, EACH DAY, the things I needed to do to get to the point where I could qualify for the tummy tuck.
This is harder for some as they have to have to keep that focus.
I have kept the focus for 18 months and am so proud of myself for doing that. 

With my tummy tuck happening in a week I have to switch goals.
I have started looking at races in 2020.
Currently I am signed up, thinking about, or plan on running these:
Fargo Go For Challenge, 5K & Marathon, 20190509. 
Eagle UP Ultra, 100K or 50K/50Mi, 20190608.
Chasing Bigfoot 25K, Sub 3 hour, 20190725.
Ragnar Relay Road MN, 20190816. 
Ragnar Relay Trail WI, 20190918. 
Las Vegas Rock 'N Roll Marathon or Half Marathon, 20191115.  
-- 5 hour time limit on the full means I might move down to the half depending on where I am before Oct 1)


Now I am heading to the gym to work on finishing my CharityChallenge for 2019.
I need 40 miles by end of the year.
Since I have my tummy tuck on the 9th and won't be able to really walk much for probably 2 weeks, I need to get as close to done as I can.
I guess I might get up to 10 miles after surgery by the end of the year but I don't want to depend on that time in case I am not up to speed yet. 
The plan today is to go long distance since it is a weekend.
If I can go 3 hours on the treadmill and get 10 miles, that gives me some leeway thru the week.
I don't want to go into next weekend needing a ton of distance to make my goal.



#YIAAGAITIA
#IAmWorthIt
#DFQ
#CharityChallenge
#OneFatGuysJourneyToHealth
#RagnarRelay
#EagleUpUltra
#SelfWorth
#WLSSuccess


Say it with me:
Yes, I Am As Good As I Think I Am!!!
I Am Worth It

Surgery and a Run

I got the word that my surgery for the tummy tuck had been approved.
I got a call and it got scheduled for the 12th of December.
Then I got a call and it got rescheduled for the Monday the 9th of December, first thing in the morning. 

I got approved for the full T surgery.
A Panniculectomy and an Abdominoplasty.
They will cut me from hip to hip along my waistline and then cut up from the middle to my sternum.
They will take out all the loose skin thruout my abdomen.
While they are in there, they will repair some damaged stomach muscles.

I have been told that I probably won't be able to stand fully upright for a full week.
I won't be able to really walk much for a month.
I won't be able to really go hard into workouts for 2 months.

But this will give me at least a full 3 1/2 months at full capability to train for the 2020 Eagle UP Ultra June 6. 

I am also thinking of doing the Fargo Marathon on May 9th.
It has a 7 hour time limit (16 min mile) and would be a good measuring stick for the Eagle UP a month later.
Worst case for me is that I start it and just do the half marathon.

If I do those 2, then I need to think about what other events I want to do.
I know I want to do the Ragnar Relay MN again on Aug 16/17 and the Ragnar Trail WI on Sep 18/19.

This leaves me with all of July open for an event and neither of the Ragnar events are truly that taxing and would prevent me from doing another event near those. 

Have to do some research.
Also have to look into potentially travelling to some.
I am sure Elsolel would like to go somewhere to visit and let me run while she does something. 


#IAmWorthIt
#DFQ
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#RagnarRelay
#EagleUpUltra
#SelfWorth
#WLSSuccess

Quick News

Finished my Minneapolis Halloween Half.
Just over 3 hours. 
Could have made it faster but had some GI issues and had to walk for a mile before I got to a stop with people and porta-potties so I could go. 
My overall average pace dropped 45 seconds a mile in that section.
I went back to my normal pace after so I know I could have kept going if I hadn't had to deal with it. 
No more wearing body suits on long runs. 
If I had been in shorts, I could have stopped earlier and gotten out of the stop faster. 
Oh well, live and learn and I am still happy with how I did, especially considering I hadn't really been training for the event. 

In other news, I went in for my tummy tuck consult.
She was extremely happy with my progress and is submitting for insurance approval. 
She recommends the full tuck, or as she called it a T tuck.
They would cut across from hip to him but also go up to my xyphoid process and pull all the skin in.
She also found some minor tears in my stomach wall that needs to be repaired. 
I am hoping that it is enough to get insurance to cover the full tuck. 

If I do the full tuck, I will be limited to some walking after 2 weeks and NO hard physical activity for probably 8 weeks. 
The stronger and better shape I am in before the surgery the better my recovery will be.
I just HAVE to take the time to recover so I don't injure myself. 

Starting the 5th week of my working out heavy.
I can tell I am making progress.
My arms are totally smoked right now too. 
I will post my full weekly workout on a different post later. 



#IAmWorthIt
#DFQ
#OneFatGuysJourneyToHealth
#SelfWorth

#WLSSuccess

My Advice To People Doing Weight Loss Surgery

These notes are all from my perspective.
Whether from first hand experience or from what I have seen.
None of these should in ANY way be considered medical advice or taken as gospel. YMMV!!!

That being said, I do think most of these points are important to know and/or at least think about before your weight loss surgery (WLS).
You can see me mentioning most of them in my regular blogs.

Things to do before

• Exercise Before
• Having a solid base of at least limited exercise will help in recovery.
• Walking, lifting, and stretching are good for you.
• Help develop the habit before makes it easier to keep the habit after WLS.
• Take Photos Before
• Get a distinct background (I used a crafting board that had 1" squares) and hang it behind you and take all pics with that.
• Go down to underwear/swimwear and always wear the same style so pics are easy to compare.
• Mark the spot for the camera and try to keep all of them consistent for distance and location.
• Continue taking pictures at regular intervals in the same poses (front/back/left/right/face) for comparison.
• Get a Good Body Impedence Scale Before
• This scale will measure not just weight but body fat, muscle, water, and body composition.
• This will help in keeping track of what exactly you are losing, fat, muscle, or just water.
• Take Measurements Before
• Measurements all down the body, chest, around chest/arms, nect, sternum, waist, hips, thighs, bicep, etc.
• Put them in a spreadsheet to compare.
• Continue taking measurements at regular intervals in each location.
• Talk to Your Family Before
• Let them know you need to prioritize yourself during recovery and in the future.
• Try to work out ways they can be part of your new lifestyle.
• Know that you need to take care of yourself in order to take care of them.
• Sometimes you might need to eat a different meal than they do or at different times.
• Talk to Your Work Before
• Let them know you need time for recovery and plan out what you can or can't do during your recovery.
• Let them know once recovery is complete that you should be healthier and a better worker.
• Let them know that you won't need any special care after your recovery.

Things to know about after your surgery

• Exercise is CRITICAL to weight loss
• You CAN walk and exercise within days after surgery. (work with your doctor to be safe but you can)
• You are going to lose as much muscle as fat and exercise can limit muscle loss.
• Muscle will help your body work with your system to increase fat loss.
• You will be COLD all the time
• Hands will feel cold and sometimes ache.
• Summer will be easier to deal with but you have to be careful in keeping hydrated.
• Winter can be painfully cold for you and you might even wear jackets/hats inside even if others are ok.
• Your taste in food will probably change
• Some things you enjoyed before might taste bad now.
• Some things you didn't like might actually be good now.
• Some items might not be edible anymore
• Some people can't eat beef or other meats anymore.
• Breads, while potentially edible, are very filling and will limit nutrient dense foods you NEED to survive and thrive.
• Some foods will have consequenses
• High sugar items WILL cause you GI issues.
• High fat items might cause issues.
• Drinking too close to meals will HURT and can cause you to get sick.
• You WILL need new clothes
• Plan on using those clothes you had in your closet for years that you hoped you could get back into.
• Unless you can afford it, plan on just buying some stuff at used stores since you can lose size out of them before wearing them a second time.
• Clothes will look funny on you at times due to loss.
• Use your comparison pictures on those days when you feel fat in your clothes.
• Using a nice outfit is a good reward and can make you feel very good when you can finally wear it.
• Protein is your friend
• Not getting enough protein will have multiple bad consequenses.
• You are going to lose more muscle than you should.
• You will have a harder time with energy and motivation.
• You will have a harder time not eating as much or snacking due to your body craving food.
• Protein has multiple benefits
• You will keep more muscle in your rapid weight loss period.
• You will feel better and have more energy.
• You will be able to do more exercise which will help your body shape, confidence, and overall fitness.
• You will have plateaus and pauses in your journey
• You will have some weeks that you won't lose anything and other weeks you will lose a lot, expect it.
• Weighing yourself daily can become a source of mental stress if you don't lose daily or gain on any given day.
• Use your weekly weigh ins as a trend analysis versus an absolute value.
• Your body analysis and measurements are more important in the long run than just your actual scale number.

As I think of more things, I will update this post.
If you can think of something I should note here, let me know.


Again, this is my personal views and should NOT be considered medical advice.
#IAmWorthIt
#DFQ
#OneFatGuysJourneyToHealth
#SelfWorth
#WLSSuccess

First off, I am going to apologize about not blogging for 6 months. 
I was so focused on what I was doing that I just didn't have the motivation for it.

So this summer, my major accomplishments:
Buddy Check Apr 2019 20190427
GoRuck Light Battle Baghdad 20190504
GoRuck Scavenger  20190505
Eagle UP (35 miles with ruck) 20190606
Buddy Check Jul 2019 20190721
Chasing Bigfoot 20190728
Ragnar Relay 20190816
GoRuck Star 12 Miler 20190824
AFSP Out of the Darkness w/80 lbs 20190915
Ragnar Trail Northwoods 20190920
Warrior 196 20190928

Not sure what I will do for the Buddy Check Oct 2019 20191020

I am signed up to do the Minneapolis Halloween Half on 20191026

My goal is not only to finish but I am hoping to be able to do it under 3:15 or even under 3 hours. 
If I can maintain my pace that I have been working out every morning at, I can do it under 3 hours but I am not sure I can do that which is why it is my stretch goal.

I am at 600 miles workout and event miles for the year.
This is training miles and miles doing events NOT daily steps.
Most of those miles are rucking but I have switched to doing running recently and am done rucking for the year. 
My goal was to get to 700 and I am well on pace to get that. 


Major news:
I am now off of every medicine I was prescribed, except my testosterone and that won't ever go away.
No more diabetes medicine.
No more high blood pressure medicine.
No more cholesterol medicine.


I am holding steady at the 190ish pound weight right now.
Approximately 18% body fat which is partially due to the loose skin.

I am starting the process and discussion for the tummy tuck surgery in early 2020.
I have decided if I can't get it early in the year, I will put it off until later in the year since the recovery time is anywhere from 4-8 weeks.
During that time, I will be on very limited exercise so if I don't have time to get back at it after the surgery before I start events next year, I will put it off until later in the year.

Speaking of events next year, there are 3 that are definite events.
Eagle UP Ultra in early June (goal is to do a 100k distance).
Ragnar Relay MN in August.
Ragnar Relay WI Trail in September.

Beyond those, I am open to ideas and suggestions. 
I do plan on just doing running events and not doing rucking much next year.
I will be doing strength training but want to concentrate on running to see what I can do and get back to compared to my USMC days.


I have started a weight lifting/strength program.
It is low rep high weight to try to build muscle mass and gain strength.
It is based on the The 5-Day Bigger Leaner Stronger Workout Routine program I found online. 
I have only done it for 3 weeks but I have already noticed some gains. 
I do about 1 1/2 miles on treadmill using the Galloway method then do lifting.
I finish each day with some ab work, planks, and then stretching/yoga movements I found online. 

I will do this thru Thanksgiving then switch over to more Functional Fitness and body awareness type work thru XMas then go back to the full strength work in January. 
I still need to find and develop a good program for December.
I know I am capable of jumping on a 12" box but I haven't been able to do that for so long, I have to stop and psych myself up to even try.
Same for other types of movements.
I need to gain confidence in my new body and what it can do. 
Ideas and programs for this would be appreciated if you know any. 


So a basic summary of numbers.
I am hovering around 190 so am saying I am down 185 pounds. 
I have lost 26" off my waist line.
I have lost over 20% of my total body fat and am hovering near the athletic level (tummy tuck will reduce it even more). 


So finally some pictures.

These were the pants I was wearing before my surgery.

They were getting too tight and I was looking to get bigger ones.

These are comparing 20191013 to 20180624

#IAmWorthIt
#DFQ
#CharityChallenge
#OneFatGuysJourneyToHealth
#RagnarRelay
#EagleUpUltra
#SelfWorth

#WLSSuccess

9 Month Post WLS Check In Blog

Figured it was time to do a summary of where I am, what I have going, and some compare pictures again.

Making a lot of progress but have to really keep in mind the tools and not get lazy.

I am almost to my first goal for AFSP walk where I will add another 22lbs to my pack.
Please consider donating to a great cause.
Share the URL if you can: https://afsp.donordrive.com/participant/RuckForAwareness

Couple of goals made in the last several weeks.
I made sub 12 minute mile.
I made sub 40 minute 5k.
I finished the break down flag poles that will be used at the Buddy Check 22k next week.

I am planning on getting some more flags.
Think I am going to get a 3'x5' of the top one and then a 12"x18" of both designs to hang on packs.

I am also looking to get t-shirts made from the previous flag design.
Let me know if you might be interested.
Cotton feel dry gear style shirt with printing on front.
Cost will be between $15&$20 depending on what price break I can order to.

Numbers so far:

DATE	6/24/2018	7/18/2018	01/01/2019	04/14/2019	LOSS SO FAR
Weight	374.9	337.8	256.6	223.4	151.5
Around Shoulders	64.25	62	55.25	53.25	11
Chest at Armpit	58	55.5	49.25	46.25	11.75
Chest at Nipple	60.25	57	49.5	46.5	13.75
Chest at Sternum	60.5	55.5	46.5	42.5	18
Waist	66	62.5	51	46	20
Hips	50	48	40.25	39	11
Bicep	22	20	17.25	15.5	6.5
Forearm	16	15	13.5	12.75	3.25
Wrist	8	8.25	7.75	7.5	0.5
Thigh	29	28.5	25.75	24	5
Calf	20.5	19.5	17.5	17	3.5
Ankle	11.5	10.5	11	11	0.5

Goals Update:

2019 Fitness Goals
1000 Daily Miles (Includes all mileage walking & workouts)
398.57 Daily Miles YTD
- I will be logging this on Charity Challenge with my team as: 
YIAAGAITIA

500 Fitness Miles (Workouts and events)
215.57 Fitness Miles YTD
- I will be logging this on Charity Challenge with my team as:
BuddyCheck22k

Events planned and completed this year:

Event	Dates	DONE
GoRuck Resolution Ruck 50 miles in first 15 days of 2019.	20190101 - 20190115	X
Ruck.Beer Monthly Ruck 20.19 miles in January.	20190101 - 20190131	X
Buddy Check Jan 2019	20190120	X
GoRuck Monthly Ruck Ruck 1 mile per day every day of February.	20190201 - 20190228	X
Ruck.Beer Monthly Ruck Ruck 86 flights of stairs.	20190201 - 20190228	X
ParkRun Eagan 42:47 5k	20190326	X
Ruck.Beer Monthly Ruck Ruck 1000 Mile Pounds.	20190301 - 201900331	X
ParkRun Eagan 41:17 5k Started 60-90 seconds late.	20190406	X
ParkRun Eagan 38:36 5k Next goal is sub 36 minute	20190420	X
Ruck.Beer Monthly Ruck Ruck 10 Miles with Coupon.	20190401 - 201900430
Buddy Check Apr 2019	20190427
???GoRuck Light Battle Baghdad??? Might shadow this event especially if I know people in it.	20190504
GoRuck Scavenger	20190505
The Old Glory Run St. Joe	20190518
FANS (I will be doing support for my brother and walking/rucking/jogging as I can.	20190601 - 20190602
Eagle UP Ultra 2019 Goal is 50K. Not sure if I will ruck it all or mix it up.	20190608 - 20190609
Freedom Fest Ruck'N'Roll 10K Ruck to support Operation: 23 To Zero	20190629
GoRuck Red Wings 1 yr anniversary from WLS. 3 yr anniversary from last GRL.	20190720
Buddy Check Jul 2019 Day after GRL so will see what I can do.	20190721
Chasing Bigfoot	20190728
Ragnar Relay MN Working with Operation: 23 To Zero.	20190816 - 20190817
GoRuck Star 12 Miler Friend driving in from out of town to do this with me.	20190824
AFSP Walk Join My Team	20190915
Ragnar Relay Trail Northwoods On a team with my brother.	20190920 - 20190921
Warrior 196 Waiting on sign up.	20190928
???GoRuck Light Mogadishu Mile???	20191005
Team RWB Old Glory Relay Guessing on date.	201901011 - 20191013
Buddy Check Oct 2019	20191020

Pictures:

We did change where we have the camera set up but you can still tell the changes. 
Yes, I am tearful and thankful.


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