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Fitness & Performance

The Long Game

Weight loss · Body composition · Running · Minneapolis, MN

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The Story

I've been a runner on and off since my mid-20s — marathons, 5Ks, the whole arc. My best years were 2019–2021, when I logged over 1,700 miles in a single year and ran a 19:07 5K. Then a meniscus root repair in March 2023 sidelined me for the better part of two years, and the weight crept up accordingly.

In August 2025 I started taking it seriously again. I'd hit a peak of 204.4 lbs — nearly 47 lbs above my 2019 race weight. I started tracking daily, cut alcohol on January 1, 2026 (and committed to a full 6-month break starting Memorial Day), and slowly rebuilt the habit. As of July 7, 2026 I'm at 180.2 lbs — down 24.2 from peak, still with work to do.

The target is 157–162 lbs — where I was when I ran my fastest and, frankly, felt the best. Two stretch goals are driving me: dunking a basketball and qualifying for Boston. Both require getting lean and staying there.

Current Goals

⚖️
Target Weight
157–162 lbs — my 2019 race weight and where I feel and perform best.
In Progress
🏀
Dunk a Basketball
At 6'2", it's achievable at race weight with the right vert training. Always been on the list.
Next Phase
🏃
Boston Qualifier
BQ for my age group requires a sub-3:05. My PR is 3:38 (Fargo, Sept 2021). Needs serious training and weight loss.
Long Term
🚫
6-Month Sobriety
No alcohol or THC from Memorial Day 2026 through November. Clean fuel for the second half of the year.
In Progress

Dunk Countdown

🏀 Race to 40
— days to go
—
Current Baseline
−2.0
Lbs / Week Target
—
8-Week Goal
157–162
Race Weight Zone
WeekDateTarget WeightNote

Aggressive 2 lb/week push for 4–8 weeks, then taper toward the 157–162 race weight zone at a more sustainable pace. DXA #2 at week 4 checks whether the deficit is costing lean mass — especially important with zero strength training right now. 40th birthday: March 30, 2027.

Weight Loss — Aug 2025 to May 2026

Daily Weight
7-Day Avg
Peak 204.4
Current 180.2
Target Zone 157–162

Body Composition History

Date Total Weight Body Fat % Fat Mass Lean Mass RMR
May 2, 2019 162.7 lbs 15.3% 24.9 lbs 137.8 lbs 1,658
Aug 8, 2019 157.0 lbs 11.1% 🏆 17.4 lbs 139.6 lbs 1,666
Dec 20, 2021 164.7 lbs 15.6% 25.7 lbs 139.0 lbs 1,674
Jul 10, 2022 172.8 lbs 20.8% 36.0 lbs 136.7 lbs 1,666
Aug 22, 2022 173.4 lbs 20.6% 35.7 lbs 137.7 lbs 1,677
Jan 6, 2023 185.7 lbs 23.9% 44.4 lbs 141.4 lbs 🏆 1,736
Aug 1, 2024 195.5 lbs 28.0% 54.7 lbs 140.8 lbs 1,748
Aug 10, 2025 199.8 lbs 30.3% ↑ peak 60.6 lbs 139.2 lbs 1,740
Nov 2, 2025 197.1 lbs 28.8% 56.7 lbs 140.3 lbs 1,746
Jul 7, 2026 ★ 182.2 lbs 25.6% 46.7 lbs 135.5 lbs ↓ new low —

★ Most recent scan · 🏆 All-time best · RMR = Resting Metabolic Rate (calories/day, — where not reported) · DXA Lean Mass = muscle + bone mineral, combined for apples-to-apples comparison with earlier BodPod fat-free mass readings

Annual Running History (Miles)

Running Milestones

2012
First Marathon — Grandma's Marathon
481 miles logged that year. First of many.
2013
Peak mileage year — 1,097 miles, 2 marathons
The training volume that set the foundation for everything that followed.
2019
5K PR — 19:07 · 1,782 miles · 3 marathons
Best shape of my life. 157 lbs, 11.1% body fat in August. This is the benchmark everything else is measured against.
2021
2,256 miles — career high · Marathon PR 3:38
Most miles ever in a single year. 3 marathon starts, 2 completions. Set my marathon PR of 3:38 at Fargo in September.
2023
Meniscus root repair — March
Right knee surgery. Only 144 miles logged all year. The long road back begins.
2026
Rebuilding — weight loss + return to running
Down 24.2 lbs from peak as of July 2026, tying lows not seen since December 2022. Mileage still modest but trending in the right direction. The goals haven't changed.