Week 20 means five months complete. After last week's flat result I was dedicated to not having an even week again, or worse, my first up week. I knew it could happen. I was still really disappointed in myself. So as soon as I wrapped last week's video, I went out for a run.

Going hard this week

I ran a lot this week. Alright Robyn joined me for a nice, leisurely jog, our first together since that race I narrowly won. We took long walks, including one with Gold Medal Patsy, who gets a little hot in her little afro. I got back out for high-intensity sprints for the first time in a few weeks, and we hit the Wainfleet tennis courts again.

Birthday and Father's Day

This weekend was both my birthday and Father's Day. On my birthday I ate like it was my birthday: a Mexican themed night with tacos, guacamole, dips, fruits, veggies and a few cervezas. On Father's Day we visited Alright Robyn's dad for a barbecue.

The lesson: food is the big one

I've heard it said that 80% or 90% of a weight loss journey is food. Whatever the number is, it's huge. During the week I ate clean, mostly whole foods. The weekend is where it can unravel.

This week I'm working on the food. I don't want a gain, I don't want no change, and I don't want less than a pound. Baby steps got me under 200. Now I want strides.

Joe is not a doctor or a dietitian. This is his personal journey. Talk to your healthcare provider before making big changes to your diet or exercise.