Run For Health
by Michael Koplin
Editor’s Note: Michael wrote this post in July, and it was in the process of being edited for publication before his sudden passing on October 20, 2020.
In April of this year, I found my weight tipping at around 190 pounds. It has been a while since my weight was that lofty, and although I could have blamed it on the COVID-19 pandemic, I did not. I took responsibility for the weight I was gaining. I owned it. I felt uncomfortable, and knew what I had to do to get the weight off. I have been struggling with physical problems for three years, but my last visit to a doctor confirmed that I was not sick. With that blessing, I started to increase my activity level. Initially, I was sore and achy, but realized that this might be my new normal and I still had to restart from somewhere.
Before diving into what I did this summer, here is a little background on my weight history. I used to weigh 234 pounds. I fought my weight for many years. Every time I got new pants, my waist grew. I figured that it was the natural progression of getting older. In September 2009, my wife saw me struggle while climbing the steps inside our house and said that I “looked like hell.” I agreed and said I felt worse than I looked. The next Saturday, we went to Weight Watchers. I didn’t know what else to do. I had to retrain my brain and be honest with myself.
I followed Weight Watchers’ program religiously. It was tough. I counted points and never ate more than what I was allowed. I got obsessive and lost weight for 22 consecutive weeks. My weight went down to 170 pounds and I did not stop. My metabolism was out of control. I ate more to increase my calories, but my weight continued to drop. My weight dipped to below 160 pounds before my metabolism leveled, and my food intake matched the calories I was burning.
During my weight loss, I also started exercising. I finally discovered Prospect Park. I had been living within a half mile of the park for 33 years, but had only seen the park from the outside. I started by walking around the park. In May 2010, I finally started running a quarter of a mile at a time.
Fast forward to May 2020: It has been 10 years since I decided to start running. I’ve completed 10 marathons and many more shorter races. I may never run another marathon again, but that doesn’t mean I am reducing my overall activity. I’ve run and power-walked over 14,500 miles during these past 10 years. I also covered an additional 17,000 miles just plain walking.
I also have been counting calories for 10 years. Since I decided to “graduate” from Weight Watchers, I have used MyFitnessPal to track my calories. Since June 2015, I’ve recorded everything I have eaten without exception. I have kept a spreadsheet for all my eating and exercising.
Back in 2015, I started with 1,800 daily calories. I was continually active for 2-3 years and burned off everything I ate. My weight stayed in the 167-173 pound range. Then my body started to break down and I gained some weight. I reduced my goal intake to 1,500 calories in an attempt to maintain my weight. But it continued to creep up. I continued to have health issues and I reduced my activity. But as I reduced my activity, I didn’t think to reduce my calorie intake. And so my weight continued to gradually increase.
Most of the food I eat is real food. My wife, Lois, always insists that protein, carbs, and veggies are the basis of a healthy dinner. We still weigh our food and use measuring spoons. My breakfast is usually cereal and sliced fruit. I don’t deny myself an occasional bagel with egg & cheese. I sometimes skip lunch, if I have a late breakfast. But usually a light sandwich would be okay for lunch. I always look at the labels on the food we buy to check the calories per serving. Meals were never the issue. Junk food is my kryptonite.
In May of this year, I decided that it was time to take back my life. I started getting serious about my eating…again. I reduced my daily goal intake to 1,300 calories. I try to keep the calories I get from meals to 900 and the calories I get from snacks to 400. If I go over or under, I don’t obsess about it. I realize that life isn’t perfect, so my eating won’t be either. I became honest with myself again. Nobody was going to help me lose weight or feel comfortable. I had to do it and stop kidding myself.
I’ve lost 20 pounds in 3 months. This is because I’ve been keeping to my daily goal intake of calories. I’ve reduced my snacking. My spreadsheet tells me that I now consume an average of 800 calories each day from breakfast, lunch, and dinner. The calories I consume from snacks now averages 468 every day. I’d like to increase the calories I get from meals and reduce the calories I get from snacks. I’m working on that.
One of the benefits of feeling better with the weight I’ve lost is that I now run or speed-walk. I have done so every day since April 28th. Some of my runs have been long, some short, some fast, many slow. I speed-walk with my wife or alone, but I get some exercise every day. I’m not saying that this is necessary, but it keeps me focused.
Additional Editor’s Note: On October 17, 2020, Michael logged a 14.03 mile run on Strava noting that “It’s really amazing to feel so comfortable with running.” On October 19th, Michael logged a run on Strava and noted that he had just completed his “first 70 mile week, ever!” We’ll miss you, Michael. Thank you for being a coach to us all until the end. Rest peacefully and run on.
None of the foregoing should be interpreted as medical advice. Please consult a physician before beginning a weight-loss plan.
Michael Koplin at Marine Park on September 13, 2020. Photo credit: Larry Sillen
Photos courtesy of Michael Koplin, except as noted
Edited by: PaFoua Hang and Linda S. Chan
Produced by: Linda S. Chan