Today was another nice workout. I felt good, except some pain in my feet – these shoes are not ideal for walking while carrying my 27 month old. I need different ones for sure. I took 2 tylenol and headed to the stairs for sunset.

I did a quick climb – just because it felt good the whole way up. It was quite quick. I’ll call it 12:30, though I didn’t time it. I’m pretty close I know – I am good at pacing these steps.

I walked around the top for a few minutes and felt just like new again. I headed back down. I went down to step 840 and did some sprints – 7 total, to 925. I did them all by 2 stepping. Some I did two steps walking very fast until the halfway point. Other reps I ran the entire thing, two-stepping. What a workout that is. I was cooked after 7 times, and wanted to walk back up to the top for sunset – which I did… running the last 115 steps by single steps.

Today for diet I had 2 dragon fruit (60 cals each), 3 fatless yoghurts – 90 cals each, I had some noodle soup for lunch with great leafy greens – not like Bok Chow, but something else – Isaan from the northeast. That was about 200 cals. I had a handful of pretzels – about 50 cals. For dinner I just had a great omelette made by my wife – 1 whole egg and 4 more egg whites, tomato, onion… and I doused it in Louisianna hot sauce. I ate half and was so full. My stomach has shrunken up considerably over the last 6 weeks of dieting. That’s a great sign – makes dieting very easy once that happens.

I must have used 500-600 calories today on the stairs. So, all in all a very good day – great food and great workout. I can see a lot of veins in my arms, head, etc. Not many in my legs yet. I did look in the mirror today. My quads are still very big, considering what a major diet effort I’ve had recently. Apparently they are all muscle from climbing and running – and, of course years of biking.

A great, amazing, phenomenal day. Will rest tomorrow and maybe walk the next day. Will find some decent shoes!

Hope everyone is having great workouts and sticking to your diets. You cannot be at the top level with more than 10% body fat. It’s just impossible. Lose the fat!

Cheers,

Vern