DAILY QUOTE: "Masters who resolve to increase training intensity should also observe a transition period. We need to prepare our intermediate and fast-twitch fibers for the increased workload. Jumping into tempo runs or intervals won't lead to better fitness; instead, it'll lead to a long period of inactivity while we nurse sore muscles and injuries on the couch." --Pete Magill, Running Times Magazine, January 2012, article "Run First, Train Later," pg 30.
I'm still running, but not really training, as I slowly add more base mileage. I did hit a milestone last Friday, I ran my first six miler since post-cancer! I'm in no hurry to start training for any races as I'm really enjoying my peaceful, meditative, slow running miles. I may start training for 5k races this coming March depending how my body feels.
The following is last weeks training:
Monday: Run 5.0 miles. (treadmill, 10 minute miles)
Tuesday: Run 2.0 miles. (treadmill, 10 minute mile) & weight circuit training.
Wednesday: Run 5.0 miles. (treadmill, 10 minute miles)
Thursday: Run 2.0 miles, loop around home. (9:47 minute miles)
Friday: Run 4.0 miles. (treadmill 10 minute miles.)
Saturday: Run 6.0 miles, loop around home (9:51 minute miles) weight circuit training.
Sunday: REST DAY
Total Weekly Mileage: 24 miles.
Last week I increased the leg press machine to 100 pounds and my leg extension to 70 pounds, all the other exercises are still challenging. The following is my current weight training routine:
1. Abdominal Crunch. 3 sets of 15 reps on a incline board.
2. Leg Press. 1 set of 15 reps. Weight: 100 pounds.
3. Leg Extension. 1 set of 15 reps. Weight: 70 pounds.
4. Leg Curl. 1 set of 15 reps. Weight: 65 pounds.
5. Chest Press. 1 set of 15 reps. Weight: 60 pounds.
6. Shoulder Press. 1 set of 15 reps. Weight: 35 pounds
7. Tricep Extension. 1 set of 15 reps. Weight: 35 pounds.
8. Lat Pull. 1 sets of 15 rep. Weight: 80 pounds.
9. Bicep Curl. 1 set of 15 rep. Weight: 35 pounds.
10. Low Back Extension: 3 sets of 15 reps.
Yesterday my lower back was a little sore, will skip the lower back extension next week as to allow myself to heal and adapt. I could really use a massage, but can't afford it, hence my trusty foam roller will have to suffice.
The holiday weeks have taken it's toll, my current weight is 179 pounds, which is nine pounds over my ideal racing weight of 170 pounds. Time to focus on my diet this week!
Sunday, January 8, 2012
Wednesday, January 4, 2012
2012 Shift Bid
I had a Checker Cab shift bid at 6:00 a.m.
Shift bid starts at 6:00 a.m. and ends at 6:00 p.m. as to accommodate 922 Checker Cab drivers. The bid is every six months and at this time will choose my cab, my shift time, and my days off. I've been driving for Checker Cab since June 20, 1990, and with a seniority number of #22, which means I must arrive early to the bid, not an easy task since I worked 12 hours yesterday and bone tired.
My high seniority means I can pretty much bid for anything I want, therefore I chose Tuesday, Wednesdays and Thursdays off, which are the same days off as last bid. My shift for the next six months will be the 51 Shift, which is 12:00 p.m. to 12:00 a.m., and is the highest booking shift with little down-time. Both my wife and I agreed that working weekends is a must during the sluggish economy and with my many medical bills that needs to be paid off. Unfortunately, my wife has the weekends off and will only be seeing her during the evenings of my weekdays off. Also, I won't be able to run races nor play chess tournaments during the weekends.
Last and not least, I'll be driving a 2011 Ford Crown Victoria with low mileage on it! In case you're in Vegas on vacation, my cab number is 3605. This will be the last year for a new Ford Crown Victoria as the model has been discontinued by Ford Motor Company. Next shift bid in June the senior drivers could bid on the 2012 Ford Escape. I might continue driving Cab 3605 throughout 2012 as the Ford Escape is a four-seater (the Crown Victoria seats five) and the Escape is quite slow with only four cylinders. The Crown Victoria is bigger than the Escape and therefore safer in a collision.
Shift bid starts at 6:00 a.m. and ends at 6:00 p.m. as to accommodate 922 Checker Cab drivers. The bid is every six months and at this time will choose my cab, my shift time, and my days off. I've been driving for Checker Cab since June 20, 1990, and with a seniority number of #22, which means I must arrive early to the bid, not an easy task since I worked 12 hours yesterday and bone tired.
My high seniority means I can pretty much bid for anything I want, therefore I chose Tuesday, Wednesdays and Thursdays off, which are the same days off as last bid. My shift for the next six months will be the 51 Shift, which is 12:00 p.m. to 12:00 a.m., and is the highest booking shift with little down-time. Both my wife and I agreed that working weekends is a must during the sluggish economy and with my many medical bills that needs to be paid off. Unfortunately, my wife has the weekends off and will only be seeing her during the evenings of my weekdays off. Also, I won't be able to run races nor play chess tournaments during the weekends.
Last and not least, I'll be driving a 2011 Ford Crown Victoria with low mileage on it! In case you're in Vegas on vacation, my cab number is 3605. This will be the last year for a new Ford Crown Victoria as the model has been discontinued by Ford Motor Company. Next shift bid in June the senior drivers could bid on the 2012 Ford Escape. I might continue driving Cab 3605 throughout 2012 as the Ford Escape is a four-seater (the Crown Victoria seats five) and the Escape is quite slow with only four cylinders. The Crown Victoria is bigger than the Escape and therefore safer in a collision.
Wednesday, December 14, 2011
Bruce Sharp
My friend, Bruce Sharp, died last Sunday as he had lost his struggle with cancer.
I've known Bruce for over 20 years, when he was a fellow YCS driver and then a YCS road supervisor. He was more than just a road supervisor, he was the drivers living Guardian Angel! Like a Guardian Angel, Bruce was assigned to protect and guide the drivers at YCS.
Bruce would be extremely strict with the rules of the road as he wanted every driver to return home safely. A few drivers thought he was too strict, but didn't deny his dedication to protecting the drivers from themselves.
I don't know if many people remembered the old television show, "Hill Street Blues," It was a police show in which each episode would begin with a station briefing by the Sargent. Just before they would all leave the station he would remind them of this thought..."Hey, be safe out there." Bruce's later gruff voice, the professional demeanor, the stress on safety, had made me think of him as that veteran Sargent.
The nature of Bruce's and my friendship was a joking one...we would tease each other mercilessly. I recall one afternoon not long ago when I had a radio call to take an elderly lady to Walgreens. I parked the cab in a assigned spot close to Walgreens door and proceeded to open the rear passenger door for her (normally I would just pause the cab long enough for the passenger being half out of the door before I sped off...just joking Mr. Shranko). When I returned to my driver's seat noticed that I had a message on the onboard computer from Bruce, it said, "Drivers are not allowed to back up the cab per company policy." I immediately called Bruce's cell phone and requested a tow truck. Bruce said, "...did the cab break down?" I replied, "Nope I'm not allowed to back out of the Walgreen's parking spot." He said in that gruff voice, "Get your diseased butt back to work." (Note: I also have cancer.) I was a little surprised that I wasn't later written up.
I'm sure when Bruce drives to the Pearly Gates that Saint Paul will not allow Bruce to back out of Heaven. Bruce is probably up there now whispering down to every cabbies ear, "Hey, be safe out there!"
--Bruce Robison
Checker Cab 3605
#3123
I've known Bruce for over 20 years, when he was a fellow YCS driver and then a YCS road supervisor. He was more than just a road supervisor, he was the drivers living Guardian Angel! Like a Guardian Angel, Bruce was assigned to protect and guide the drivers at YCS.
Bruce would be extremely strict with the rules of the road as he wanted every driver to return home safely. A few drivers thought he was too strict, but didn't deny his dedication to protecting the drivers from themselves.
I don't know if many people remembered the old television show, "Hill Street Blues," It was a police show in which each episode would begin with a station briefing by the Sargent. Just before they would all leave the station he would remind them of this thought..."Hey, be safe out there." Bruce's later gruff voice, the professional demeanor, the stress on safety, had made me think of him as that veteran Sargent.
The nature of Bruce's and my friendship was a joking one...we would tease each other mercilessly. I recall one afternoon not long ago when I had a radio call to take an elderly lady to Walgreens. I parked the cab in a assigned spot close to Walgreens door and proceeded to open the rear passenger door for her (normally I would just pause the cab long enough for the passenger being half out of the door before I sped off...just joking Mr. Shranko). When I returned to my driver's seat noticed that I had a message on the onboard computer from Bruce, it said, "Drivers are not allowed to back up the cab per company policy." I immediately called Bruce's cell phone and requested a tow truck. Bruce said, "...did the cab break down?" I replied, "Nope I'm not allowed to back out of the Walgreen's parking spot." He said in that gruff voice, "Get your diseased butt back to work." (Note: I also have cancer.) I was a little surprised that I wasn't later written up.
I'm sure when Bruce drives to the Pearly Gates that Saint Paul will not allow Bruce to back out of Heaven. Bruce is probably up there now whispering down to every cabbies ear, "Hey, be safe out there!"
--Bruce Robison
Checker Cab 3605
#3123
Friday, December 2, 2011
No Marathon Experience
Daily Quote: "Entry fees are non-refundable and non-transferable. NO EXCEPTIONS. Once we receive and accept your entry, you will not receive a refund if you cannot participate, you may not give or sell your race number to anyone else, and you may not transfer your entry fee to future races. If you attempt to sell your race number, you may be banned from future Competitor Group events for three years." --2011 Las Vegas Marathon website.
Sadly, I won't be able to run the Las Vegas Marathon this year as I'm undertrained due to my cancer fight this year. Unfortunately, I registered for the marathon back in January before I discovered I had cancer, and according to the Competitor Group I won't be able to get my entry fee returned. Oh well, I'll go down and get my goodie bag with the race t-shirt anyways.
I'll have a somewhat frustrating marathon experience as I'm scheduled to work Sunday night and with the Strip closed from 3 p.m. to 10:30 p.m. it's going to be a crazy night! Many hotels and casinos don't have back entrances, but I'll try to drop off my passengers as close to the hotel as I can.
Needless to say, I'll be depressed Sunday night as I wish to run the marathon too!! During my work shift I plan on wearing my 2008 Boston Marathon cap as to identify with my brothers and sisters in running shoes.
Sadly, I won't be able to run the Las Vegas Marathon this year as I'm undertrained due to my cancer fight this year. Unfortunately, I registered for the marathon back in January before I discovered I had cancer, and according to the Competitor Group I won't be able to get my entry fee returned. Oh well, I'll go down and get my goodie bag with the race t-shirt anyways.
I'll have a somewhat frustrating marathon experience as I'm scheduled to work Sunday night and with the Strip closed from 3 p.m. to 10:30 p.m. it's going to be a crazy night! Many hotels and casinos don't have back entrances, but I'll try to drop off my passengers as close to the hotel as I can.
Needless to say, I'll be depressed Sunday night as I wish to run the marathon too!! During my work shift I plan on wearing my 2008 Boston Marathon cap as to identify with my brothers and sisters in running shoes.
Sunday, November 27, 2011
SUMMARY: NOVEMBER 21-28, 2011
Daily Quote: "A down week is a planned rest week, with mileage reduced to a certain percentage of your peak mileage. The majority of runners find it most beneficial to drop mileage to somewhere between 50 and 90 percent of highest mileage, typically varying depending upon the frequency with which down weeks are taken. Rea's athletes work -in threeweek cycles and run 15 to 20 percent fewer miles during their down week. For example, if they'd been running 100-mile weeks, they would run 80 miles during a down week. Chapman's runners also cut back by 15 to 20 percent. Hall reduces mileage even further and runs approximately half the total volume of his highest week." --Kristin Barry, Running Times Magazine, June 2011 issue.
Last week was my recovery week, or cutback week, from my running, which is my first recovery week since I've returned from having cancer. It was quite opportune to have a recovery week during Thanksgiving week as my wife had Thursday-Sunday off from work. My mileage last week was 10 miles, which was a cutback from the previous week's high of 17 miles:
SUMMARY: NOVEMBER 21-28, 2011
Monday: Run 2.5 miles. (treadmill, 10 minute miles)
Tuesday: Run 1 mile. (treadmill, 10 minute mile) & weight circuit training.
Wednesday: Run 3.0 miles. (treadmill, 10 minute miles)
Thursday: Thanksgiving. NO RUNNING. Weight circuit training.
Friday: Run 2.5 miles. (treadmill 10 minute miles.)
Saturday: Run 1 mile (treadmill, 10 minute miles.)
Sunday: Rest Day. NO RUNNING.
Total Weekly Mileage: 10.0 miles.
Felt great to have a cutback week and now feel eager to continue raising my weekly mileage next week!
I continued to weight circuit training which consisted of no cutbacks on weights. The following was last week's weightlifting:
1. Abdominal Crunch. 3 sets of 15 reps on a incline board.
2. Leg Press. 1 set of 15 reps. Weight: 95 pounds.
3. Leg Extension. 1 set of 15 reps. Weight: 65 pounds.
4. Leg Curl. 1 set of 15 reps. Weight: 65 pounds.
5. Chest Press. 1 set of 15 reps. Weight: 55 pounds.
6. Shoulder Press. 1 set of 15 reps. Weight: 25 pounds
7. Tricep Extension. 1 set of 15 reps. Weight: 35 pounds.
8. Lat Pull. 1 sets of 15 rep. Weight: 80 pounds.
9. Bicep Curl. 1 set of 15 rep. Weight: 35 pounds.
10. Low Back Extension: 3 sets of 15 reps.
My current weight is 177 pounds on a six foot frame and is a gain of two pounds from the previous week, not surprising as last week I cut mileage and ate more due to Thanksgiving...I would have thought I would have gained even more weight last week!! Oh well, I'm not too concerned about the additional weight as I have no race goals, but will continue to eat healthy foods and continue slowly adding mileage.
Last week was my recovery week, or cutback week, from my running, which is my first recovery week since I've returned from having cancer. It was quite opportune to have a recovery week during Thanksgiving week as my wife had Thursday-Sunday off from work. My mileage last week was 10 miles, which was a cutback from the previous week's high of 17 miles:
SUMMARY: NOVEMBER 21-28, 2011
Monday: Run 2.5 miles. (treadmill, 10 minute miles)
Tuesday: Run 1 mile. (treadmill, 10 minute mile) & weight circuit training.
Wednesday: Run 3.0 miles. (treadmill, 10 minute miles)
Thursday: Thanksgiving. NO RUNNING. Weight circuit training.
Friday: Run 2.5 miles. (treadmill 10 minute miles.)
Saturday: Run 1 mile (treadmill, 10 minute miles.)
Sunday: Rest Day. NO RUNNING.
Total Weekly Mileage: 10.0 miles.
Felt great to have a cutback week and now feel eager to continue raising my weekly mileage next week!
I continued to weight circuit training which consisted of no cutbacks on weights. The following was last week's weightlifting:
1. Abdominal Crunch. 3 sets of 15 reps on a incline board.
2. Leg Press. 1 set of 15 reps. Weight: 95 pounds.
3. Leg Extension. 1 set of 15 reps. Weight: 65 pounds.
4. Leg Curl. 1 set of 15 reps. Weight: 65 pounds.
5. Chest Press. 1 set of 15 reps. Weight: 55 pounds.
6. Shoulder Press. 1 set of 15 reps. Weight: 25 pounds
7. Tricep Extension. 1 set of 15 reps. Weight: 35 pounds.
8. Lat Pull. 1 sets of 15 rep. Weight: 80 pounds.
9. Bicep Curl. 1 set of 15 rep. Weight: 35 pounds.
10. Low Back Extension: 3 sets of 15 reps.
My current weight is 177 pounds on a six foot frame and is a gain of two pounds from the previous week, not surprising as last week I cut mileage and ate more due to Thanksgiving...I would have thought I would have gained even more weight last week!! Oh well, I'm not too concerned about the additional weight as I have no race goals, but will continue to eat healthy foods and continue slowly adding mileage.
Sunday, November 20, 2011
SUMMARY: NOVEMBER 14-20, 2011
Daily Quote: "Cancer patients would be shocked if they knew just how much of a benefit physical activity could have on their recovery and long term health." -- Ciaran Devane, chief executive of Macmillan Cancer Support, in an interesting article called "Exercise called "wonder drug" for cancer patients:What can it do?"
I was pretty tired last week with my morning heart rates climbing, probably a good idea having a cut-back week starting tomorrow.
SUMMARY: NOVEMBER 14-20, 2011
Monday: Run 4.0 miles. (treadmill, 10 minute miles)
Tuesday: Run 1.5 miles. (treadmill, 10 minute mile) & weight circuit training.
Wednesday: Run 4.0 miles. (treadmill, 10 minute miles)
Thursday: Run 1.5 miles, loop around home. (9:50 minute miles)
Friday: Run 4.0 miles. (treadmill 10 minute miles.)
Saturday: Run 2.0 miles, loop around home (9:50 minute miles) weight circuit training.
Sunday: REST DAY
Total Weekly Mileage: 17.0 miles.
I haven't changed my weight circuit training routine last week, all the exercises are still challenging. The following is my current weight training routine:
1. Abdominal Crunch. 3 sets of 15 reps on a incline board.
2. Leg Press. 1 set of 15 reps. Weight: 95 pounds.
3. Leg Extension. 1 set of 15 reps. Weight: 65 pounds.
4. Leg Curl. 1 set of 15 reps. Weight: 65 pounds.
5. Chest Press. 1 set of 15 reps. Weight: 55 pounds.
6. Shoulder Press. 1 set of 15 reps. Weight: 25 pounds
7. Tricep Extension. 1 set of 15 reps. Weight: 35 pounds.
8. Lat Pull. 1 sets of 15 rep. Weight: 80 pounds.
9. Bicep Curl. 1 set of 15 rep. Weight: 35 pounds.
10. Low Back Extension: 3 sets of 15 reps.
My current body weight is 175 pounds on a six foot frame, which means a body mass index (BMI) of 23.7 that has me at a normal weight. I would like to reach 170 pounds...those last five pounds seem like the hardest!
Next week is Thanksgiving, what better time to have a cut-back week on running as my wife has Thursday-Sunday off from work. I have plenty to be thankful this year. All is good!
I was pretty tired last week with my morning heart rates climbing, probably a good idea having a cut-back week starting tomorrow.
SUMMARY: NOVEMBER 14-20, 2011
Monday: Run 4.0 miles. (treadmill, 10 minute miles)
Tuesday: Run 1.5 miles. (treadmill, 10 minute mile) & weight circuit training.
Wednesday: Run 4.0 miles. (treadmill, 10 minute miles)
Thursday: Run 1.5 miles, loop around home. (9:50 minute miles)
Friday: Run 4.0 miles. (treadmill 10 minute miles.)
Saturday: Run 2.0 miles, loop around home (9:50 minute miles) weight circuit training.
Sunday: REST DAY
Total Weekly Mileage: 17.0 miles.
I haven't changed my weight circuit training routine last week, all the exercises are still challenging. The following is my current weight training routine:
1. Abdominal Crunch. 3 sets of 15 reps on a incline board.
2. Leg Press. 1 set of 15 reps. Weight: 95 pounds.
3. Leg Extension. 1 set of 15 reps. Weight: 65 pounds.
4. Leg Curl. 1 set of 15 reps. Weight: 65 pounds.
5. Chest Press. 1 set of 15 reps. Weight: 55 pounds.
6. Shoulder Press. 1 set of 15 reps. Weight: 25 pounds
7. Tricep Extension. 1 set of 15 reps. Weight: 35 pounds.
8. Lat Pull. 1 sets of 15 rep. Weight: 80 pounds.
9. Bicep Curl. 1 set of 15 rep. Weight: 35 pounds.
10. Low Back Extension: 3 sets of 15 reps.
My current body weight is 175 pounds on a six foot frame, which means a body mass index (BMI) of 23.7 that has me at a normal weight. I would like to reach 170 pounds...those last five pounds seem like the hardest!
Next week is Thanksgiving, what better time to have a cut-back week on running as my wife has Thursday-Sunday off from work. I have plenty to be thankful this year. All is good!
Sunday, November 6, 2011
SUMMARY: OCTOBER 31-NOVEMBER 6, 2011
Daily Quote: "GYM vs. GENES. Our DNA may play a major role in how we look, how we act and how long we live, but it doesn't dictate our destiny. A study finds that people who inherited copies of FTO, the first gene to be linked to obesity, were able to counteract their predisposition to fatness by exercising. People with FTO were 30% less likely to pack on pounds if they were physically active than if they weren't GYM:1. GENES:0. --TIME Magazine, November 14, 2011, pg 22.
Last week was a tough week for me as I had a cold, didn't affect my running, although I was very tired during work. I'm still fighting the cold with cough syrup at night.
SUMMARY: OCTOBER 31-NOVEMBER 6, 2011
Monday: Run 3.0 miles. (treadmill, 10 minute miles)
Tuesday: Run 1.5 miles. (treadmill, 10 minute mile) & weight circuit training.
Wednesday: Run 3.0 miles. (treadmill, 10 minute miles)
Thursday: Run 1.5 miles, loop around home. (9:50 minute miles)
Friday: Run 3.0 miles. (treadmill 10 minute miles.)
Saturday: Run 1.5 miles, loop around home (9:40 minute miles) weight circuit training.
Sunday: REST DAY
Total Weekly Mileage: 13.5 miles.
No aches nor pain as I gradually increase my mileage. Next week I'll attempt a 3.5 mile run, which will be my longest post-cancer run. I'm really enjoying these slow easy miles with no pressure of future races, in fact, I wouldn't mind if I never raced again. I'm at peace.
Last week I only increased the Shoulder Press by 5 pounds, which is now a total of 25 pounds. The following is my current routine:
1. Abdominal Crunch. 3 sets of 15 reps on a incline board.
2. Leg Press. 1 set of 15 reps. Weight: 95 pounds.
3. Leg Extension. 1 set of 15 reps. Weight: 65 pounds.
4. Leg Curl. 1 set of 15 reps. Weight: 65 pounds.
5. Chest Press. 1 set of 15 reps. Weight: 55 pounds.
6. Shoulder Press. 1 set of 15 reps. Weight: 25 pounds
7. Tricep Extension. 1 set of 15 reps. Weight: 35 pounds.
8. Lat Pull. 1 sets of 15 rep. Weight: 80 pounds.
9. Bicep Curl. 1 set of 15 rep. Weight: 35 pounds.
10. Low Back Extension: 3 sets of 15 reps.
My current body weight is 177 pounds on a six foot frame, which means a body mass index (BMI) of 24.0 that has me at a normal weight. I've gained a little weight, probably muscle weight from weight circuit training. I would like to lose seven pounds and will need to focus on my diet more. Halloween candy was my curse last week!
Last week was a tough week for me as I had a cold, didn't affect my running, although I was very tired during work. I'm still fighting the cold with cough syrup at night.
SUMMARY: OCTOBER 31-NOVEMBER 6, 2011
Monday: Run 3.0 miles. (treadmill, 10 minute miles)
Tuesday: Run 1.5 miles. (treadmill, 10 minute mile) & weight circuit training.
Wednesday: Run 3.0 miles. (treadmill, 10 minute miles)
Thursday: Run 1.5 miles, loop around home. (9:50 minute miles)
Friday: Run 3.0 miles. (treadmill 10 minute miles.)
Saturday: Run 1.5 miles, loop around home (9:40 minute miles) weight circuit training.
Sunday: REST DAY
Total Weekly Mileage: 13.5 miles.
No aches nor pain as I gradually increase my mileage. Next week I'll attempt a 3.5 mile run, which will be my longest post-cancer run. I'm really enjoying these slow easy miles with no pressure of future races, in fact, I wouldn't mind if I never raced again. I'm at peace.
Last week I only increased the Shoulder Press by 5 pounds, which is now a total of 25 pounds. The following is my current routine:
1. Abdominal Crunch. 3 sets of 15 reps on a incline board.
2. Leg Press. 1 set of 15 reps. Weight: 95 pounds.
3. Leg Extension. 1 set of 15 reps. Weight: 65 pounds.
4. Leg Curl. 1 set of 15 reps. Weight: 65 pounds.
5. Chest Press. 1 set of 15 reps. Weight: 55 pounds.
6. Shoulder Press. 1 set of 15 reps. Weight: 25 pounds
7. Tricep Extension. 1 set of 15 reps. Weight: 35 pounds.
8. Lat Pull. 1 sets of 15 rep. Weight: 80 pounds.
9. Bicep Curl. 1 set of 15 rep. Weight: 35 pounds.
10. Low Back Extension: 3 sets of 15 reps.
My current body weight is 177 pounds on a six foot frame, which means a body mass index (BMI) of 24.0 that has me at a normal weight. I've gained a little weight, probably muscle weight from weight circuit training. I would like to lose seven pounds and will need to focus on my diet more. Halloween candy was my curse last week!
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