I either need to take a little more time between waking up and working out, or I need to just hold off on the coffee until after I’ve run. “Coffee slosh” is brutal when you’re trying to set a personal best.

My weight loss seems to have stalled at 7 pounds (I’m at 203 now). I am, however, losing body fat, which really is just as good. I think the disparity is due to strength training. I can’t seem to find an exact figure anywhere, but I’ve heard that muscle weighs two to three times as much by volume as fat, depending on the specific muscle and the person. If anyone knows better, please speak up in the comments!

I figure I have a couple of options to lose the remaining 13 pounds. Just reducing calorie intake would do it eventually, ditto for increasing cardiovascular exercise. Cutting back on the weight training would do it too, at the cost of muscle mass but with the result of a more compact and efficient body composition. If I were going to focus on running or cycling, I think that would be the way to go. But I’m going to start swimming again at some point, which takes a considerable amount of upper body strength. So the only reasonable path to take seems to involve eating less and running more, which totally sucks. Oh well. At my height and build, 190 pounds is exactly where I need to be if I’m going to be a competitive athlete. Also, being 13 pounds lighter would mean 39 fewer pounds of force every time my foot hits the ground while running, and based on Dad’s knee history that is pretty important to me.

Are there any nutritionists in the audience? I’d love some pointers on how to cut back on calories while still getting all the necessary nutrients. What’s a good protein:carb:fat ratio for someone training for a marathon? How many grams of protein should a 200 pound guy trying to lose weight (but not muscle) have daily?

Today’s workout music was Girl Talk’s Feed the Animals. (Warning, MySpace link!) It is impossible to get bored with that album. Put a Radiohead riff behind Jay-Z, and you can hold my attention for as long as I can stand to be on a treadmill.

I broke down and bought some new workout clothes. I only have two sets of clothes suitable for running, and I got tired of washing them by hand in the sink after every workout. Next month, perhaps, I’ll finally get real running shoes. This is really just a roundabout way of saying, don’t be surprised if you see ads on the site soon.

Usually, stories about guys that set off on some sort of major undertaking begin with, “Well, we were just sitting around having a couple of beers and then…” The reason for suggesting to the guys that we embark on this mission still is pretty unclear to me. It seemed like a good idea at the time though. We definitely have some athleticism in the group: I was a college athlete, sort of, and have been involved recently in cyclng; Jett has run multiple marathons; Colin was an excellent competitive swimmer and started cycling last summer with me; Schuyler has always had athletic ability beyond his willingness to exhibit it (unless marching to the beat of a different drummer counts). So, the idea that we might be able to perform the events in a triathlon wasn’t all that far-fetched. The idea that we might all converge on a single, competitive Ironman-length organized event is where it began to get interesting. No alcohol was consumed until after we realized what we had agreed to do.

Colin says that laughter ensued when I mentioned it. He might have said that “derisive laughter ensued”. The fact that Jett almost automatically agreed to do it, even if his brothers didn’t, may say more about the effects of Chicago winters on a person’s brain than it does about anything else.

Enough history for now, though. With only 103 days until my 56th birthday, we’ve wasted the better part of a year talking about this mission, but doing little more than routine training and living. Agreed, Jett has started swimming and is on a schedule as his marathon training continues. I’ve continued my cycling regimen and am happy with it. I’ll let the other guys speak for themselves about their activities. The only other comment I have is that I’m at the beginning of Week 2 in a running program.

Running is my weakness. (I almost wrote Achilles heel, but that would have been very poor, don’t you think? My self-editing will probably never be that tight again.) Hopefully, using Hal Higdon’s book “Masters Running” will help get me through this discipline. So far, so good.