Posted by: rundadrun | November 9, 2012

Well, that’s a load off my…ME!

For years I have used all the excuses for my ever-growing weight problem.  Part of my problem was I never looked all that big, but I was carrying a lot of extra weight.  And with my family history, that was NOT a good thing.  But the excuses were always there…”muscle weighs more than fat, I am stocky(or big-boned), BMI really isn’t all that accurate if you are athletic…I used them all.  It wasn’t until my Doctor told me that I was diabetic that I finally made the decision to stop lying to myself.  I was overweight and I needed to fix it!

It is amazing what I was overlooking all these years.  It is not normal to buy a movie size box of Hot Tamales and eat them all by yourself in 10 minutes!  But, I had convinced myself that somehow I was the exception since I am a runner.  Nevermind that all the sugar was slowly pushing me into diabetes. I was literally addicted to sugar.

But now that I have faced my reality, I am doing something about it.  As I have already mentioned, I am using some great technological tools, like My Fitness Pal and now, Healthy Dining(both free on iPhone) to keep an eye on my eating. And it is working! 

Yesterday I looked down at the scale to see 169.4!  I have not been in the 160’s in a LONG time! And today, it is lower still!  I am noticing so many changes in my life.  One of them is a big improvement in my running.  I have dropped more than 2 minutes per mile off my pace and I am looking at running a 5+ minute personal record next weekend in my first 5K as a Red Strider!  I am able to run further and with less stress than I have in years!  And no wonder, I have lost over 17 pounds in about 2 months! 

So, I wanted to encourage all of you who are struggling with losing weight, as I know most of us are.  It is possible!  But I found that I had to do a couple of things for my weight to start coming off.  Here they are:

  1. Own it!  I had to take personal responsibility for my weight and my diabetes.  I had to quit blaming my genes and the world and start looking in the mirror for the cause of my problems.
  2. Have a plan!  I researched and found some great tools that helped me plan my weight loss.  If you fail to plan, you plan to fail.
  3. Take your time.  I didn’t gain my weight overnight, and I knew that I couldn’t lose it overnight. 
  4. Move it!  For me, it is running.  For my wife, it is walking and WiiFit.  But get moving!  All the latest weight loss schemes tell you just sprinkle some of their magic dust on your food, or take this pill or avoid all of this certain food, and the truth of the matter is that we ALL need to move!  I have great reduced my food intake, but the exercise is the key!

So, please join me in taking a load off.  All the experts say that just a 10% drop in weight has a huge effect on your blood sugar and your overall health.  Set you goal and let’s hit it!

Happy running,


Posted by: rundadrun | November 6, 2012

Almost as good as a Lifesaver!

My son’s high school cross-country career ended Saturday. And what an ending it was! He ran in the Ohio Division 1 Championships! It was a very bittersweet day for my family. Obviously, we are so proud of his terrific accomplishments. But seeing him line up for the last time was tough.

It was a little tough, because he did not finish as high in the standings as he wanted. And the first thing he said to me at the finish line was, “I’m sorry”. I could tell he thought he had not done well, and it broke my heart to think that he felt less than happy, or that I was disappointed. To finish 66th in the State meet is so amazing! He quickly got over his disappointment and the routine of race day kicked in. He ALWAYS cools down with a 10-15 minute easy run after racing. This is always done with the team. Problem was, he didn’t have a team with him Saturday, he was the only boy to qualify from our team. I was expecting him to cool down with the head coach, who is still able to keep up with Matt. But a wonderful thing happened. The head coach called me over and asked if I would go out with Matt and cool him down. I was kind of taken by surprise. I gladly agreed, but wondered if something was up.

Matt and I had a great, easy run and got to talk about the race and how proud I was of him. But more importantly, we just got to have some alone time, away from the rest of the families. Just a moment for a father and son to say goodbye to one phase of his life and begin moving toward another phase. We left the next day on an official college visit, where my wife and I had to watch a college coach telling my son that he wanted him for his team…which meant he would be leaving us behind. Talk about proud and sad at the same time! And I know this has been a very emotionally trying time for Matt as well.

So, I cherished this short run with my boy. And I look forward to having more of them when he finally slows down enough for it to be possible. 🙂 And when we got back, I thanked his head coach for making it happen. Funny thing is, he told me that his senior year, he had a similar race at State. He didn’t feel like he had the best race, and HIS dad went out with him to cool him down. You have to love the full circle! 🙂

I hope Matt does great in his college career, but I am proud of him for the young man he already is. And getting to run with him Saturday was just icing on the cake.
Happy running,

Posted by: rundadrun | October 30, 2012

My somewhat lost weekend. or, “How I beat the buffet!”

This weekend I ran into the perfect storm of trials for my new-found healthy lifestyle.  I have always struggled with potlucks, grill outs and Chinese buffets.  If a little Chinese food is good, a LOT of Chinese food must be great, right?  That was how I thought until I ate my way to Type 2 Diabetes.  I LOVE Chinese food, grilled burgers and Church potlucks.  And I used to have a hard time walking away from these “foodapaloozas”. Part of it is always present, and that is the social aspect of potlucks and tailgate parties. But a big part of it is just my total lack of self-control.  Well, that has changed!

Friday night we had a “carb loading” dinner with the cross-country team.  It went pretty well, although I had far too many carbs thanks to some GREAT bread.  I ended up over my calorie count for the first time since I started tracking my intake.  The next day was going to be an all day cross-country meet, so it was decided to tailgate for lunch.  But because I was paying attention, I kept it under control pretty well and made pretty good choices.

Saturday night was shaping up to be my Waterloo.  The team, my son included, has a tradition of going to a local Chinese buffet to celebrate the regional meet.  We had extra reason to celebrate, as my son and 2 of his teammates are going on to the state championships.  But I was able to stand up to my worst temptation, and eat only one uncrowded plate, as opposed to my normal 2 or 3.  I actually left feeling good, not stuffed.

Sunday afternoon we had a potluck after Church.  Again, I was fighting my old habits.  But a strange thing happened.  I spent a long time talking with some good friends who wanted to know how I was doing with my Diabetes, and who also wanted to know how I was losing so much weight.  Talk about a buzz kill at the buffet! 🙂  But, I made healthy, sensible choices and ended up feeling great afterward.  I was even able to go out for a 5 mile run less than 2 hours later, something that I could never do when I was eating with abandon.  And when I hit the scale on Monday morning, I got the payoff!  I was way down from Friday morning!

So what did I learn this weekend?  First, it is much more rewarding to control my eating and see the weight come off than it is to eat my body weight in bad Chinese food!  But also, I can still enjoy some of my favorite things…in moderation!  Having the goal in sight of feeling good and losing the weight makes it easier to push away from the buffet line with a less than overloaded plate. Accountability to My Fitness Pal really helped too. It is easier to shun the unhealthy sweets at the dessert table when I know I have to log them in later!

What are some of your strategies for dealing with social eating situations?  I would love to hear how you have overcome this struggle.

Happy running,


Posted by: rundadrun | October 28, 2012

Amazing day that made me forget my diabetes for a while!

I must be honest, I have been rather obsessed with my diabetes for the last 3 weeks.  I guess that is natural when you first get diagnosed.  We tend to dwell on things that have the ability to take our life.  But even though I have been very positive about this disease, I must admit, it is never far from the front of my mind. 

Yesterday that changed.  For at least a few hours, I forgot about blood glucose monitors, A1c and Metformin and just lived life.  The occasion that brought this about was my son’s Cross Country Regional Championship race.  Between being an assistant coach and his dad, I let the amazing accomplishments of my son’s season take center stage and watched him run the race of his life.  In doing so, he qualified for the Division 1 Ohio State Championships next weekend!  He ran with the best in the region, finished in the top 10 and got his ticket to State!  I was all over the course cheering him and his teammates for the longest 16 minutes of my life.  But then after I saw all 7 of my guys go through the homestretch, I made a beeline for the finish area to see MY son.  I must tell you, I was so overcome with joy for him that I had a very hard time running through the crowds.  Something got in my eyes I think, ’cause they were really watering something fierce.  🙂  When I finally got close enough to get his attention I had one of the best moments I have ever had with him.  We held each other for, what at any other time would have been awkwardly long, and I just cried and told him how proud I was of him. He was a bit emotional as well and it was just a perfect father/son moment.

I am very proud of the runner that my son has become and I can’t wait to see him in the State championship race this next weekend.  But more than anything, I am proud of the man he is fast becoming.  One of the goals for him this year was to lead his team to State, and it became apparent not long after his finish that it was not going to happen.  So, he was confronted with trying to celebrate his individual accomplishment while having to console his teammates at the same time.  I saw my son struggle with his emotions as he held his friends who felt as if they had let everyone down.  I saw him showing the love of God in his actions.  And what more could any parent want.  Victory is not always easy on those who gain it.  I saw a young man who was able to put his own joy on hold while he suffered with his teammates over missing the cut by only 3 points!  I have never been so proud of him.

After helping his friends with their hurt, he was able to take the stage and receive some great kudos for a great race and season.  I am sure that I will always remember seeing him on stage, but I think he did more good in helping his hurting friends than he will ever know.

So, I hope you can see how forgetting my diabetes for a while was a great thing.  I hope that whatever struggles you have in life, you are able to put them in your pocket once in a while and LIVE life. 

God bless and happy running,


Posted by: rundadrun | October 25, 2012

It all depends on how you look at it. :)


“This is the day that the Lord has made;  let us rejoice and be glad in it!”

This was the sight that greeted me as I pulled into a customer’s parking lot yesterday morning.  The first thing that came to mind was this verse from Psalm 118:24.  What a blessing to start your day with this amazing sunrise.  It made my whole day better.

That got me to thinking about my recent struggles with diabetes.  In all of the studies I have seen, positive thinking can do wonders for what ails you.  In fact, I didn’t find any studies that said thinking positively is bad.  This really explains the way I have been feeling for the last 3 weeks.  I know it seems odd, but since finding out I was a diabetic, I have been so much more positive in my frame of mind that I almost thought the Metformin was having a euphoric effect!  But it was a combination of getting my blood sugar in control and the fact that I decided to look at things from a positive perspective.  I am not saying that I haven’t been worried about my health, just the opposite is the case.  I have turned it over to God and decided that I will try to rejoice in all my blessings!  And trust me, I have more than I can count!  I don’t know if I coined the phrase or not, but I have been trying to live with the motto, “Too blessed to be stressed!”  On my worst day, I am blessed beyond comprehension.  How can living a life of rejoicing be anything BUT good for my overall health?

Today, I saw a specialist about my Type 2 for the first time.  And I have to say, short of him telling me the original diagnosis was wrong, things could not have gone better.  I have my blood sugar under control on the lowest dose of Metformin possible, my blood pressure is low enough that I should be able to get off that medication soon and I am down 11 pounds in less than a month.  All the praise belongs to God!

So, I will continue to run, eat well and take my meds as directed.  I will also continue to live an ever increasing life of surrender to the Great Physician and hopefully shine His light through this minor struggle.

God bless and happy running,


Posted by: rundadrun | October 23, 2012

Put one foot in front of the other…

One of the toughest things to do is start a new program.  When I first came back to running after 20+ years off, I had a lot of false starts, mostly because I let my competitiveness get the best of me.  I didn’t want baby steps, I wanted marathons!  And I ended up with pain and frustration.  I took a step back and looked for some help from people who had been there and done that.  And what I found is there are TONS of resources out there for easing your way into fitness, and they most are FREE!

So, I ended up using Hal Higdon’s 30/30 plan, which I have written about before and the link to which is on my right hand side bar.  This program eases you into running over a 30 day period.  And it only takes…you guessed it, 30 minutes a day!  By the time I got done with the 30 days, I was completely ready to drop the walking portions and get on with my running.  But, I forced myself to take it slow and easy until I graduated.  All these years later, Hal Higdon is still my go to guy for starting a running habit. 

My wife had great success starting out with Leslie Sansone’s “Walk Away The Pounds” DVD’s.  They also start slow and you can build up to an amazing level a little at a time.  And she has introduced me to Wii Fit Plus for my non-running days.  Look out, I am becoming a Wii Fit Yoga Master! 🙂

But the key is EASING into this whole fitness lifestyle.  Check your ego at the door and plan on giving this thing some time to start falling in love with it.  For diabetics, ANY improvement in our fitness is a big step towards beating this beast. It took me time to acquire my bad eating habits and my type 2 diagnosis, I am gonna need some time to change those habits into a life of fitness. 

One of my favorite things to do is get someone new hooked on running.  It is like introducing someone to a whole new part of their life.  I am proud of every one of my converts!  But my first advice has always been to take it slow.  And then to get to a good running shoe store. 🙂  Now, as more of my friends know about my diabetes and see me losing weight(passed 11 pounds lost today!), they are asking what I am doing.  What a great lead in to help others start getting healthy.  When I asked God to help me use my diabetes as a positive, I didn’t think He would answer so quick! 

Do you have any great apps, websites or plans to help someone get started on a healthy habit? Let me know, I am always on the lookout. 🙂

Happy running,


October 5, 2012-Diagnosed Type 2 diabetes, A1c-8.3, fasting BG-149, weight-186

Today- fasting BG-92, Weight-174.6!

Posted by: rundadrun | October 22, 2012

My new Buddy! Glucose Buddy that is. :)

This whole diabetes thing is turning me into even more of a tech junky!  Please don’t mis-read this as being tech savy…cause that couldn’t be further from the truth.  But I am amazed at all the great technology out there to help us keep our diabetes in control.  I can’t imagine how tough it was on my grandmother without the amazing tools we have today. 

One of these great tools is the iPhone app, “Glucose Buddy”.  I found it the day of my diagnosis.  It is really a blessing when it comes to keeping a diary of my BG numbers.  And the amazing thing is, it is FREE!  Now, you can upgrade to a more complete version for $5.99, but I love the free version.  I actually printed my weekly numbers and faxed them to my Doctor’s office and they had never heard of Glucose Buddy.  So, hopefully, they will be sharing the info with other patients now.  You can also download this app onto your laptop if you don’t have an iPhone.

With all of the technology available today, there really isn’t any excuse for not monitoring your BG.  I am amazed how much the Metformin and my dietary changes have already improved my numbers, after only 2 weeks!  And I must admit, I feel better than I have in years.  I know that prayer has a lot to do with that! I have a whole team of prayer warriors all over this thing! 🙂 Win/Win!

If you have other tools that have worked for you in your daily struggle with diabetes, please pass them along here.  I would love to hear them.  Next time, let’s talk exercise!

Happy running,


October 5, 2012- Diagnosed Type 2 Diabetes, A1c-8.3, fasting BG-149, weight 186 lbs

Currently Fasting BG-86, weight-176lbs

Posted by: rundadrun | October 20, 2012

Say hello to my little friend…My Fitness Pal. :)

Since learning of my diabetes a couple of weeks ago, I have gone into a whole new gear where weight loss and healthy eating are concerned.  It has been quite a change for me.  First, I had to admit that I was eating a LOT!  I would bet I am not the only one around who had little or no idea of the amount of food I was consuming.  A lot of that has to do with our totally misguided idea of portion control.  It isn’t hard to see where this starts if you ever eat at a restaurant.  The typical serving at most popular chains is roughly the amount needed to feed an entire family.  My favorite lunch stop used to be Applebee’s.  I loved their Grilled Chicken Asian Salad…until I found out it was over 1200 calories! So much for a healthy lunch. 

So, when I started getting serious about losing weight and watching my sugar intake, I started using the iPhone app, “My Fitness Pal”.  It is also available on other devices, including online.  With this app, I have been able to not only track my food intake, but pre-check items that I am thinking about eating and making a more informed decision on what I eat.  It is very much like having an accountability partner.  I think twice about eating that snack when I know I have to log it into My Fitness Pal.  And I have added my wife and a good friend who also want to lose some weight as friends on the site, thus adding an element of partnership.  We all help each other.  So far, I have lost almost 10 pounds in just over 3 weeks and I am feeling great!

And you can set it up to fit your diet needs.  I am wanting to drop weight at a quick pace, so I set it up with an aggressive goal.  It calculates my daily calorie and nutrition needs and gives me a daily goal. And all the exercise I log in just adds calories I can eat! It is so much easier to motivate myself to get out and run when I know I get to eat a little more. 🙂 

So, take a look at this great app and see what you think.  I think you too will be amazed at just how much you are eating.  And the great thing is, I am not hungry all the time, because I am able to snack at smart times with smart snacks. 

Next post, I will share my other new buddy with you…Glucose Buddy! 

Happy running,


Two weeks ago today I got the news that I have been fearing for a long time.  I am a Type 2 diabetic.  After a couple of years of my fasting blood glucose #’s creeping up, and my A1C getting closer to the American Diabetes Association magic number of 7, I received the news that I had finally arrived. 🙂  I don’t mean to trivialize such a terrible disease.  But for me, I have to embrace this and hit it with a positive attitude to conquer it. 

So, when my A1C jumped from 6.3 to 8.3, I had my “no doubt” answer.  I am actually thankful that it was so apparent.  As I said, I have been iffy for a long time, and now I KNOW. So, rather than mope and let depression take over my life, I am jumping in with both feet.  One area I am doing this is here at Rundad.  A new facet of Rundad is now coming to the front.  I will not be leaving my faith and fitness behind, but rather I will be incorporating all my new experiences into Rundad.  So, for the time being, look forward to updates on the battle with Type 2 as well as my regular wittiness.  🙂

One thing that has amazed me in the last 2 weeks has been the questions I am getting.  I am in no way making fun of the questions I have been asked.  I am just amazed at how across the board, they are all somewhat similar.  Probably the most common question I get comes from men around my age, shape and general appearance. “So, how did you find out you were diabetic?”  After the 3rd guy fitting my general description asked me this, something clicked…we are all afraid of this monster, but we aren’t willing to look it in the eye!  We have enough info to scare us, but not enough to scare us into doing anything about it.

So, I have been explaining the process of being tested, which happens almost any time you get blood work done by your doctor, and also explaining that regardless of where you are with your numbers, it is great to be aware of what fuel you are feeding your engine!  I spent too many years using the excuse that since I was a runner, I could eat whatever I wanted.  What a lie!  Now I know that I do not have to accept my family history as the only indicator of what is happening to MY body. 

So, don’t be bothered by the people who are going to be curious about your testing or your eating habits.  These are all great teachable moments that we can use to help others. And then, we are taking a bad thing and making it a good thing. 🙂  Kinda my version of Colossians 3:16 which states, “Whatever you do, in word or deed, do it all in the name of the Lord Jesus, giving thanks to God the Father through Him”.

Happy running,



Posted by: rundadrun | October 18, 2012

Hi, my name is Rundad and I am a diabetic.

After years of trying to outrun it, Type 2 Diabetes has finally caught up with me.  On October 6th, I recieved my diagnoses and my world changed completely.  To be quite honest, it was almost a relief to get the actual diagnosis.  I have had this hanging over my head all my life, and for the past few years I have actually been almost paranoid about it.  Why?  First, both my parents, my maternal grandmother and my older brother have Type 2. So right out of the gate, I had a 50% chance of also developing it.  And truth be told, I have used that as an excuse for the last 10 years!  It is now time to step up and own this thing.  Yes, I have a family history.  But I should have been doing so much more to guard against this, and I just wasn’t.

But you’re a runner!  I have heard that so many times in the past 2 weeks I can’t keep track.  Yes, I am a runner, but I am (or was) a total and complete sugar junky!  I had no problem killing of a large box of “Hot Tamales” while driving 100 miles.  This was my life.  I figured if I ran 4 or 5 miles when I got to my hotel, it was all good.  I could not have been more wrong. 

But you aren’t fat.  I need to take a minute and apologize here.  I am the one who said that to myself more than anyone said it to me.  I had fallen for the stereotype that Type 2 is a disease of the fat and lazy.  And it is easy to fall for that, as the numbers are staggering when you look at national statistics for obesity and Type 2.  So, I kept trying to make myself feel better by playing the fat card.  Truth be told, with my family history, I should have known better.  I am truly sorry for my being so judgemental.  This disease can hit anyone, not just “Biggest Loser” contestants.  I am the reason for this, and I am the one who needs to own it. And I was just making excuses, cuase realistically, I really had gotten way too heavy.

So, where to from here?  First of all, I am already down over 9 pounds in 3 weeks.  Who would have thought that by actually watching what I eat and getting MORE exercise, I could start actually losing the weight I needed to for years!  I am monitoring my blood glucose levels several times and day and I am on Metformin.  My levels have dropped to very good levels and I have more energy than I have had in months.

Oddly enough, I am very positive about my diabetes.  I really feel like I can help others and show that you don’t have to fit a certain profile to be diabetic.  I have signed up for my first “Red Striders” race with the American Diabetes Association and I am looking forward to running in my red hat!  It is so easy to “give God the glory” when things are going smoothly.  I fully intend to praise Him even more in this struggle.  Time to live Philippians 4:13 and Colossians 3:17.

One of my early memories of my grandmother is of her letting me inject her insulin.  She was so open with us grandkids about her diabetes, and I am thankful for that.  I hope that through my being an open book as I deal with this that I help educate those around me.  But mostly, I hope they see a man who handles adversity in a God honoring way.

So, be on the lookout for a guy in a red hat who is looking skinnier every time you see him, and ask him how God has blessed him today.  And then don’t be surprised if he tells you! 🙂

Happy running,


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