| Down day |
[Dec. 13th, 2009|05:17 pm] |
Today was a "down day" as in I really didn't have to leave home. Though I went to Carl Jr's for comfort food (bad); a mushroom burger, flied zucchini, and 2x large Dr. Pepper. (I'll gain two pounds from that, but I need the comfort food as I twisted my left knee again ... bummer).
The rain from the last two days soaked the park, so we didn't do costumed fighter practice as planned. Oh well, Debra was out of town, so I invited people over for armouring and tea. We talked for over an hour about patterning which was really cool. I did most of the talking, but Daniel threw in some good comments.
We had more than enough for eats; mini-eclairs, cream puffs, bananas, Blueberry bagels, etc. And a host of tea choices; more than one could try in a day. I stuck to green tea with Stevia (based non-calorie sweetner; I kinda like it).
I took some Advil and think I'll rest this evening. I've got to work tomorrow. See you after midnight.
hugs,
Wilhelm vF
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| Creative Destruction |
[Dec. 11th, 2009|08:54 am] |
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Creative Destruction
A lot has been written about creation and destruction. When our lives are full, how can we create something new, something good, if we are full? Where will we squeeze in more when there is no more room in our schedules, our wallet, our emotions, our thoughts. We must let go. We must prune away that which is less useful, to acquire that which is more precious. We must destroy.
( LJ-cut )
hugs,
MJRamey
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| Fear |
[Dec. 8th, 2009|06:03 pm] |
"Expose yourself to your deepest fear; after that, fear has no power, and the fear of freedom shrinks and vanishes. You are free."
-- Jim Morrison |
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| How to Make Romance Last |
[Dec. 8th, 2009|08:14 am] |
How to Make Romance Last, in summary the ability to maintain "positive illusions" about your partner.
( How to Make Romance Last )In my opinion, the first step is to "concentrate on the positive", in your partner, in your world. Positive attracts positive; happiness attracts happiness. Being a lifelong partner attracts lifelong partners. :)
hugs,
MJRamey
PS - Be the change you want to see in the world. |
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| Help, my cell phone has fallen & can't get up... |
[Nov. 23rd, 2009|04:38 pm] |
My phone is dying quickly. I need a replacement. Thinking about doing one with a mini-keyboard, PDA, websurfing ... i.e. current tech. Any suggestions on what to get? What to stay away from?
TIA,
MJR |
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| It's all about me ... |
[Nov. 16th, 2009|05:38 pm] |
Went to the doctor today to see about the small spot on the side of my head. She said that it is probably nothing, but we're going to cut it off.
I also described what's happened to me since my fall in DEC 08. Her preliminary diagnosis, "seizures". Ain't that great? Seizures are normally associated with involuntary muscle contractions, etc., but that's not the whole story apparantly.
So she said I probably didn't want anti-seizure medication, and I told her "I wouldn't take it". Of course, I was and am under the influence. The prospect of increasing seizures with an associated happiness is a good prospect in my warped opinion. Of course that could turn into other bad seizures, or maybe controlled seizures, or rainbow ponies, or whatever. Currently, all I can expect is change. In five years, I'll be different.
I've been feeling more pressure on the right side of my head ... opposite the side I got hit on. Not sure what that foreshadows.
I was sitting in the doctor's reception room when I got hit with three rushes. Then it seemed that a slower release was happening with increasing happiness. I was practically bubbly with her diagnosis of seizures, which should have given me pause (at least!). Same thing happened on the way home.
Right now, I don't care. Life is wonderful. Life is great and everyone loves me more than they really do. So be happy that I exist and yo ucan shower me with such love.
hugs and kisses,
WvF
PS - I will die and no one will miss me. |
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| Runnin' sort of ... |
[Nov. 12th, 2009|05:06 pm] |
Total Time: 20+ minutes
Ending Heart Rate: -not measured-
Walk: 3 1/2 minutes to park (warm up)
Stretching: 5 minutes, full body stretch
Jog/Run: 6 1/2 minutes
Walk/Run: about 5 minutes
Form was good to fair; too much mouth breathing especially during my recovery period
Feels good to break a sweat. I probably could have done more, but am satisfied with this. Time to shower.
hugs,
MJRamey
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| Runnin' on Empty |
[Oct. 20th, 2009|07:28 pm] |
Total Time: 15 minutes
Ending Heart Rate: - not measured -
2 1/2 min: warm up walk to park
5++ minutes stretching
5 min jogging
10 min walk - run
I was shooting to 15 minutes of jogging, but got a stitch in my side after 5 minutes. So I shifted to walked 1/2 time and sprinting (running) the other half. I think I walked a little further than I ran, but it was good to get back to running.
MJRamey
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| Runnin' |
[Oct. 6th, 2009|07:55 pm] |
Total Time: 19 minutes
Ending Heart Rate: 172 (43 * 4 = 172) -- THIS IS WRONG! (i think)
A note on Ending Heart Rate: I measure MAXIMUM heart rate. This is my heart rate after I've run the last FASTEST part of my run. Neither I nor you should SUSTAIN heart rates this fast. My resting heart rate has dipped below 60 beats per minute. Yesterday, I measured about 70 bpm upon waking. This is probably a 72-75 bpm true resting heart rate. Their is a formula (that you can look up) for recommended maximum heart rate. It decreases with increasing age. I shoot for under 150 bpm. Over that and I become concerned that I'm pushing myself too hard, because of family history. My mother had to have a heart valve replace on the input side of her heart. I've had blood pressure of 150 / 50, i.e. too high / too low. Normal is 120 / 80. So my input side is weak, with my output side trying to make up for it. :( Not a good situation.
Walk: 4+ min. to park
Stretch: ~3 min (too little stretching)
Jog-Sprint: 13+ min
Walk: 1- min (walked from mailbox to house)
Ate way too much today.
-- 8:30 Fruit bowl
-- 1:00 CJ's BBQ burger (their spicy is good but not spicy; their normal is too sweet)
-- 4:30 1/2 pizza
Didn't drink enough.
Didn't eat enough veggies.
I really feel it. I feel bloated, slow, worthless, mouth breather (the shame).
anyway, a little pressue on the knee, but otherwise good!
hugs,
MJRamey |
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| Runnin' |
[Sep. 30th, 2009|07:39 pm] |
Total Time: 27 minutes
Ending Heart Rate: 144 (36 * 4 = 144) -- measured twice
Walk: 5 min. to park
Stretch: 4 min (full body, probably to little stretching)
Jog-Sprint: 18 min (about 1-2 min of walking)
MJRamey |
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| Runnin' |
[Sep. 29th, 2009|06:24 pm] |
Total Time: 20 minutes
Ending Heart Rate: 39 * 4 = 120 + 36 = 156
Walk: 5 min to park
Stretch: 4 min (full body)
Jog/Sprint: 6 min (stole 1 min from stretching)
Walk/Jog: 5 min (to home)
Really worn out today. I was stressing about the truck. Got a Check Engine light, that I can't make go away. To the mechanic tomorrow, and need it back THUR to go to work.
Keep at your fitness goals. You'll get there.
hugs,
MJRamey |
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| Runnin' |
[Sep. 27th, 2009|08:24 am] |
Total Time: 23 1/2 minutes - shouldn't include the warmup walk
Ending Heart Rate: 156 (39*4, a bit higher than I'd like)
Walk: 5 minutes (warm-up, to park)
Stretching: 5 min. (full body, need to stretch my legs better)
Jog: 10 min.
Jog-Sprint: 10 min. (measured heart rate at 136, 34 *4, at the park after about 5 minutes; the final 156 was near home)
Walk: 3 1/2 min (to house)
Need to concentrate on form again. Being a mouth breater is the early jogging phase; posture is OK, but not good.
About every 10 minutes of jogging-running I really want to stop, if I push through that I'm usually good for another 10 minutes. :)
hugs,
MJRamey |
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| Running |
[Sep. 24th, 2009|06:18 pm] |
Total Time: about 30 minutes of exercise
Ending Heart Rate: 132; 144
Walk: 15 minutes (5 to park, forgot watch, 5 back, 5 to park)
Stretching: did full body today (might have pulled on my left quad a bit too hard)
Sprint-Jog: 5 minutes, harder than what I was expecting (HR = 132; or 32*4)
Rest (about 2 minutes)
Jog: 9 minutes (~4 minutes around the park, decided to jog home for another 6, but ran the last minute)
Run: 1 minute (HR = 144; or 36*4)
Walked home (about 2 minutes)
MJRamey |
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| Runnin' |
[Sep. 17th, 2009|07:33 pm] |
Total Time: about 30 minutes
Heart Rate: 27 * 6 = 162 (sounds too high, but was right as I stopped my last full speed run)
Walk to park: 5 minutes
Slow jog: 7 1/2 minutes (was shooting for 5 minutes)
Stretching: about 8 minutes
Walk - Sprint: 10 minutes
rest ???
Slow Jog: 5 minutes
Walk home: 5 minutes
Knee didn't feel good when I started the slow jog. I had to do circuit of walking while imagining a slow run.
Time to shower.
MJRamey |
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| Runnin' |
[Sep. 14th, 2009|06:09 pm] |
Total Time: 25 minutes
Ending Heart Rate: 150 (after sprinting)
Warm up: 5 minutes of Walking (walk to park)
Stretching: 5 minutes (leg stretches; no upper body)
Jog-Sprint: 20 minutes (walk across park; sprint back
Walk (Home): 5 minutes
Feel good. My knee is little tight; loosens up when running. I think that I've been holding it in "protected" mode for so long that it's habit. When running, I shift to anotner mental mode and use my legs differently. Just a theory. Started retraining my walk with simulated very, very slow running.
I'll need at least 4 weeks to gain a new habit. In this case, the habit will be thinking about how I walk; then I' can START to retrain how I walk ... and sit. Well, I've retrained my brain before; just takes a little discipline.
MJRamey
-- Rolfing today, she was able to make my left leg tingly and sparkly. First time in a long time that I've allowed in that much energy from someone else.
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| Runnin' Slowly |
[Sep. 13th, 2009|02:56 pm] |
Warm up: 5 minutes of Walking
Stretching: 5 minutes
Walking: 15 minutes
Walk-Run: 5 minutes
Walk (Home): 5 minutes
Feel pretty good. My knee is tight, but not injured, so that's good.
MJRamey |
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| Running, very slowly |
[Sep. 2nd, 2009|09:57 am] |
Walked around the park twice. Did a normal walk to-from, and a fast paced walk on the grass. Knee feels good, but limited turning still.
Writing this, I've got a tingling in my knee.
Overall Time: 27 minutes walking
Ending Heart Rate: 94, this is a little higher tahn I expected.
Time to shower. Join me (walking, not in my shower).
hugs,
MJRamey
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| Not Running |
[Aug. 11th, 2009|06:41 pm] |
I mod'ed the brace by enlarging the hole for the patella (kneecap), but didn't make it large enough. It still pressed my patella into my knee and started hurting at the end of my 5 minute warmup.
So I did 5 minutes running, 5 minutes walking, 1 1/2 minutes running nearly full speed in the grass (almost pain free), 8 minutes walking home.
I popped the brace off during the walk after the first run, and got some immediate relief. So I'm pretty sure the brace is aggravating my condition. I get a similar thing with the volleyball kneepads. Not sure what to do. I'll try enlarging the patella hole more, maybe adding nylon webbing to add horizontal support lost by removing so much material.
It's just a pain. I can do everything except turn. errrg!
MJRamey |
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| Running |
[Aug. 7th, 2009|05:49 pm] |
Total Time: 30 minutes
Ending Heartrate: -- didn't measure it --
5 minute warm up (not counted in total time)
Out Leg:
5 minute walking:
5 minute running:
5 minute walking:
In Leg:
5 minute running:
10 minute walking:
With the warm up, I did 10w - 5r - 5w - 5r - 10w. I feel pretty good. Maybe SUN I'll push it a little more.
MJRamey
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| Not Running |
[Aug. 5th, 2009|02:45 pm] |
Walked for 20 minutes during lunch, then ate too much at Carl's Jr. The zucchini was tepid but tased good; better than it usually does.
MJR |
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| Not Running |
[Aug. 4th, 2009|10:14 am] |
I missed my walking update yesterday. The Internet can be so distracting.
Walked about 30 minutes.
I bought a soft brace for my knee. It says it's L/XL which I take to mean "large/extra large", but it barely fits on my leg. My thighs have shrunk significantly, but it still feels like it's cutting off the blood supply. Not a good thing.
It may have helped. Not sure. There are two metal hinges that I can almost get pointed forward. It's a little stiff, but that should loosen up with use.
Think I'll stick with walking this week. I was thinking about starting to run as I'm feeling much better, but I think I'll give it another week to heal.
MJRamey
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| Not Running |
[Aug. 1st, 2009|06:35 pm] |
Walked to about 25 minutes today. My knee feels better when I don't stress/worry, which is never.
Felt good. Weight is still less than 210 and flucuating, which I also expected.
MJRamey
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| Not Running |
[Jul. 28th, 2009|11:16 am] |
Didn't run or walk yesterday. My knee is feeling better but still not 100%.
I went to my Rolfer yesterday, and she helped a lot. I'll just use the cane for a few more days.
MJRamey |
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| Running, very slowly |
[Jul. 27th, 2009|10:01 am] |
Last week, I twisted my knee. The knee that I had surgery on. It's still sore as walking is the most dangerous activity. I've stressed it several more times since just turning to my left. So I stopped running for a bit till it gets better.
Yesterday, I did 20 minutes of walking. I was fine until I went into the kitchen, and torqued it again. I iced it immediately, and am feeling better today, but not 100%. :(
Oh well, little challenges in life.
I notice that I want to eat more when I don't exercise, so I'm going to try to do at least 20 minutes of mild exercise (e.g. walking) each day. This should also help move nutrients to the affected area, which doesn't have a good blood supply.
MJRamey |
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| Running |
[Jul. 22nd, 2009|06:57 pm] |
Fail:
Total time: 12 minutes
Out Leg:
12 minues running: My knee started bothering me, so I cut it short. I walked back home.
Stressing too much for my own good.
MJRamey
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| Running |
[Jul. 17th, 2009|08:25 pm] |
Total Time: 33 minutes
Ending Heart Rate: ??? I didn't measure it :(
Out Leg:
15 minutes running: good form; the first part was pumped up by the first two Dokken tracks off Tooth & Nail; good running pace. After that it slowed down a bit.
In Leg:
15 minutes running: fair form; lots of mouth breathing to try to keep pace; missed it by 14 seconds
+3 minutes running: did my warm up lap, except running
Keep it up guys. you can do it.
MJRamey
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| Running |
[Jul. 16th, 2009|05:59 pm] |
Total Time: 32:30 minutes
Ending Heart Rate: 132 (22 beats in 10 seconds)
Out Leg:
15 minutes running: good form
In Leg:
15 minutes running: fair - good form
+ 2 1/2 minutes running: fair form
+ 8 minutes walking, I would have done more except I stopped to talk with a neighbor
After 2 minutes, my heart rae was down to 116 or so ( a little over 19 beats in 10 seconds)
Maria asked how much weight I've lost (~30 lbs). We stared talking about the C25K.com program. I did change how I ate; I eat 1/2 of what I normall load up on my plate, then wait 15 minutes to see if I'm still hungry (usually I'm not). If hungry, I'll eat half of what's left. Resturants usually give you two meals. Eat half and doggie bag the other half.
I usually give up the fries, and try to add vegges instead. If I get fries, I only eat half of them & throw the rest away. It was really hard to throw away good food; traumas in early childhodd shape us all; but it wasn't good for me. After doing it a few times, it got easier, but it's still not easy. Remember you don't have to eat everything.
Good health and happiness to you,
MJRamey
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| Running |
[Jul. 15th, 2009|07:32 pm] |
Well, my plans for WED night changed. Instead of being in Santa Barbara tonight, Debra asked me to stick close to home to help her with her work. So I didn't get to try the 5K at Ledbetter Beach. :(
That's OK. I ran at home.
Total Time: 31 minutes
Out Leg:
15 minutes running: good form almost all the way; added 1/2 of a side of the park to my distance.
In Leg:
15 + 1 minutes runing: good ot fair form; I pushed it a little bit to ensure that I got home on time. Got there with 20 seconds to spare, so I did an extra lap aroud the house.
Feel really good. I'm much better hydrated, and the day off "recharged my batteries". Now I feel like a xxx machine, so to speak. ;)
My shins were starting to get a little sore, so I looked up shin splits on the Web starting with Brad's site. He's got so good stretching, which I don't do enough of.
Then I looked at his recommended site. Basically, I have flat feet (working on correcting that), which means that I pronate my feet too much, which places "twisting" stress (or torque) on the lower tibula and attachig ligaments. Running on a hard surface (like concrete sidewalk to/from/around my park) aggravates it. (The taping looks interesting.)
Keep hitting the exercise; watch your diet; remember your well-loved, smart, and good looking.
hugs
MJRamey
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| 'Rock Lee" Running |
[Jul. 13th, 2009|05:05 pm] |
My friend ![[info]](http://l-stat.livejournal.com/img/userinfo.gif) randomrobey said that I was like Rock Lee, always setting higher and unrealistically hard goals for myself. This struck me as odd, but made me look at myself differently. She's right, I'll admit it; I'm a "Bushy Brow".
Total Time: 30 minutes
Ending Heart Rate: 150? Too high for me.
Out Leg:
15 minutes running: Good - Fair form (to the park, 2 3/8 times around)
In Leg:
15:40 minutes:seconds running: Poor form - mouth breathing all the way. ( 1 3/8 times around the park, from the park, then around the house)
I was still a little dehydrated from SAT ( TMI ) I planned to pre-hydrate but forgot as soon as I got home. So I hit my first wall at 10 minutes, my second at 20 minutes. :( Didn't like these but pushed on through. Agan thanks to friends for their support.
My back was "tired" and slumping, which I thin kcaused worse posture, and Debra thinks I'm getting a cold. I didn't breath too well, so maybe she's right. Then again, it could just be dehydration.
I deviated from my plan, I skipped the last lap around the park. I didn't think I could make it, so I skipped the last lap; I can always just keep running around the house if I fell that I can keep going. So I felt good, did some laps till I got to 15 minutes, then "Rock Lee-style" I ran back to the proch. That's where the 40 extra seconds comes from. I counted 25 beats over 10 seconds, multiplied by 6 is about 150 bpm.
Continued walking around and within 2 minutes my breathing was back to normal. Tried to measure my heart rate, but couldn't. I got like 18 beats over 10 seconds, multiplied by 6 is about 108 bpm, which is too slow for how fast it was still beating. (I measured it just now, about 14 or 84 bpm, as a resting heart rate that's fast.)
Within 3 minutes my breathing and heart rate seemed near normal.
GTG shower.
Remember, I still love y'all. Keep working at your fitness goals.
MJR |
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| Running |
[Jul. 12th, 2009|07:23 pm] |
First, I have to thank everyone who has given me encouragement in my "fitness journey". I was going to skip the last lap of the park today, except I didn't want to let you down. Thank you for your support, and ask for a kiss/hug the next time I see you.
Total Time: 30 minutes
Ending Heart Rate: 132; this is under 140 so I'm good with that
Out Leg:
15 miutes running: good form
In Leg:
15 minutes running: poor - fair form; not happy about this; tight chest; slumping forward
Breathing came back to normal within 3 minutes; this seems better than before. Heart rate at that time was down, and wasn't a pounding like right as I stopped.
I need to continue moving for a few minutes at the end. I think I'm in shape enough to start doing this, rather than just collasping.
MJR |
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| Running 9 JUL 09 |
[Jul. 10th, 2009|02:13 pm] |
Total Time: 30 minutes
Ending Heart Rate: ??? I could get a good number. It was either 240, or 66, neither if whichis accurate.
Out Leg:
15 mintues running: good form
In Leg:
15 minutes running: good form
Thursday was the first day I was satisfied with my form. A little mouth breathing slipped in, but not much. I didn't my exhaustion point at 20 mintues which was a little odd. I finished strong with about 20 seconds to go. That without really pushing on the return. I did have to press a little to keep speed up, but nothing like wind sprints.
I finished standing, and walked back to the porch, I sat for about a minute before finally collasping down, but I'd gotten most of my breath back. My heart rate slowed back to normal within 5 minutes, so I was happy with that.
I walked/rested for 10 minutes, then hit the shower for brewers meetig. That went well.
MJR
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| Running |
[Jul. 7th, 2009|05:48 pm] |
Total time: 30 minutes
Ending Heart Rate: 144? this is still high, but came down fairly quickly\
Out Leg:
15 minutes running: good - fair form; some mouth breathig snuck in
In Leg:
15 minutes running: fair-good form; more mouth breathing; mainly I'd open my mouth at the end of my inhale and suck the final breath in through my mouth
Pre-hydrate today. Actually, I drank a bottle of water about 20 minute too early, but started my run 20 minutes early. So it worked out alright.
MJR |
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| Running |
[Jul. 6th, 2009|06:59 pm] |
First let me say that my friends are awesome! Some have shared their fitness goals, and desires. I support you. You're doing the right thing. Keep at it, just a little bit more each day.
Remember to do 5 minutes of warm-up before any hard exercise.
Total time: 30 minutes
Ending Heart Rate: over 130, my first count was like 170 but I don't think I counted right.
Out Leg:
15 minutes running: good form, minor mouth breathing
In Leg:
15 minutes running: fair form, some mouth breathing.
Almost ready for my 5K run in a couple weeks.
I started with Eilidh's "Caidan Fight Song" 3:47. This set a fast pace and got me to the park and down one side. Pleasantly surprising.
At about the 20 minute mark, I exhaust the sugars in my blood, and want to quit. It happens all the time, and it happens to everyone. "Just keep running" My run is to the park, twice around, and then a bit. At half time, I turn around and come back. So I hit the same corner at about the same time. My blood sugars expire and I have to switch to stored fats or break down muscle for energy. I set my goal to be the park entrance, and "I'll stop when I get there." So far, I've managed to continue after I get to that point. "Gotta be a hero."
Today, I pre-hydrated abot half hour before my run. I used water and Emergen-C. I sweated like a race horse today, but didn't get as hot! Even though the day seemed warmer and the breezes lighter. There are sugars in Emergen-C, 25 calories - 6 grams (yuck), but I still hit my low energy point on time. Not sure what that means.
So I got back to the house with 28 seconds to spare and not pushing myself too much at any place. So I ran that out, but pushed a little. That might ahve raised my heart rate. When I was a kid, I had my blood pressure measured at 150/50, which should be 120/80. So it was too high and too low. My mom had a bad heart valve, so if that is hereditary it could have caused that. My brother-in-law had a heart valve replaced, and suffered "pump head". Basically a form of brain damage. Messed him up really bad, but he's still alive.
health and happiness
Wilhelm vF |
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| Running |
[Jul. 5th, 2009|06:06 pm] |
Total Time: 30 minutes
Ending Heart Rate: ~150 still way too fast, but I pushed it at the end
Out Leg:
15 minutes running: good form; noted some mouth breathing
In Leg:
15 minutes runing: good from, but not perfect; still some mouth breathing, and I noticed that my chest slumps as I tire.
I'm almost ready for my 5K run.
I ate too much today. Baja Burrito and some chips at Baja Fresh. Then three pieces of chicken, plus fruits and pickles. I was better hydrated today, but didn't pre-hydrate like I'd planned. Need to re-concentrated on accomplishing my planned objectives.
Legs feel pretty good. My left knee is a little sore after sitting down.
MJR |
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| Running |
[Jul. 4th, 2009|07:03 pm] |
Total Time: 30 minutes
Ending heartrate: ~150. (25 x 6; i.e. 25 beats over 10 seconds) This is too high for me.
At this point it really is mind over body. My body protests & whines; my mind either listens to it or my ego.
Out Leg:
15 minutes running; fairly good form, minor mouth breathing, AC/DC is not conducive to a slow jog ;)
In Leg:
15 minutes running; fair to poor form; way too much mouth breathing, but I did make it all the way home. That's to ladymora , "I am a gyro hero"! I'm 27, incredibly sexy, and indestructible.
Need to hydrate about 20 minutes before running. I didn't do this yesterday, nor today.
Pickles are good, really good. I ate two. mmmmmm
Hope you like the new picture as much as I do. You can see the abs are almost coming back. Man, I haven't seen those in 20 over 7 years.
Health & happiness, loot & love (you pirates),
WvF |
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| Slowly Running |
[Jul. 4th, 2009|10:35 am] |
Yesterday, I was feeling my shins. Not so much pain, as sore.
Instead of running, Debra convinced me to walk. So I skipped the warm up walk, and walked for 28 1/2 minutes, then ran the final 90 seconds. Music from my iPod Nano is good for pace, though my heavy metal mix is better for running than walking.
I continue to do the "pick up the marbles" exercisefrom Sara/Bebhinn, and did some more push ups last night. I wasn't up to the push-up/sit-up program after running.
I'm skipping the 4th of JUL workout in T.O. $4 for an hour? I can do that without paying. Oh well.
Health and happiness to you,
MJR
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| Running |
[Jul. 2nd, 2009|09:51 pm] |
(some) Success!
Need positive motivational sayings. I was trying to use "Mind over matter", but this is too linked to "If you don't mind, it don't matter." If you delte the negatives you get "If you don't mind, it don't matters." which is not what I want to program. I'm trying "Home is an easy run", and "My goals are the most important thing", but these don't seem to motivate. So what ya got?
Total time: 30 minutes - reached that goal; now need to consolidate my gain, i,e, get good form through out.
Out Leg:
15 mintues running: fair form; little mouth breathing, but poor posture. Slow jog most of the way, did a full run for the plast 30 seconds.
In Leg:
15 minutes running: fair - poor form; much mouth breathing. On each of the sides of the park I did the last section at a full run. Some sections were like 3 steps, but most were about 1/3 of the side. Adding this sprinting should increase VO2.
I overshot the porch by 10-15 seconds, so good timing. I'm tiring on the In Leg, so I have to really push myself.
The Rolfing session on my legs broke up the ankle support, i.e. unlocked it. So I really felt the muscles in my front, lower calves. Sara (my Rolfer) gave me some exercises to help strengthen these ... which are the same thing Bebhinn suggested (FTW).
WED I have another Rolfing session, and I want her to go much deeper into the muscles. Then I want to scope out the Santa Barbara 5K (http://www.runsantabarbara.com/) that happens every WED. The following week, I hope to compete in it; not to win, just to run it start to finish without walking.
MJR |
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| Minor Fail |
[Jun. 30th, 2009|07:19 pm] |
Total time: 25 minutes
Out Leg:
15 minutes running: good form; my back was tired. Need better posture - less computer
In Leg:
10 minutes running: fair form; lots of mouth breathing
Essentially no breakfast - banana & OJ.
Essentailly no lunch - 2 Cokes
===
Essentially no energy.
I should have just powered through it, but I mentally failed to do my 30 minute goal. At least I got 25 minutes which is better than nothing.
MJR
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| Own up |
[Jun. 28th, 2009|07:22 pm] |
OK, several of my friends have decided to wlak, run, exercise, eat better, or butter nuts.
Own up to what you're doing. If you haven't changed your habits yet, recommit to a better you. I didn't get where you are overnight, and you won't leave that behind over night.
No negativity! You succeeded in something, even if it was just changing the way you think. Comments are screened, and will only be unscreened if you give permission.
You're getting better everyday!
MJR
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| Running |
[Jun. 28th, 2009|06:57 pm] |
Total Time: 28 minutes
Out Leg:
14 minutes ruunning: fair form; some minor mouth brathing at the end of breath intake. I was wearing sunglasses which pinch my nose a bit.
In Leg:
14 minutes running: fair form
Almost missed circling the park once. I was ready to go home, but I looked at my watch ad I had 8 1/2 minutes left. The mental game had to kick in then.
Since I didn't do squat yeasterday or Friday, it was a little tougher than I expected. It's all a mental game now.
"It's all mind over matter. If you don't mind, it don't matter."
I've dropped about 25 pounds and am keeping it off. That's good. Portion control! Smaller, more frequent, more varied meals helps a lot. I think I've lost some muscle mass. I need to switch over to body weight exercises shortly; e.g. push ups, pull ups, deep knee bends, bridging. I'm thinking a variant of Matt Furey's Combat Conditioning.
Peace and love,
Wilhelm vF
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| Running |
[Jun. 25th, 2009|06:27 pm] |
Total time: 25 minutes
Out Leg:
12 1/2 minutes running: good form
In leg
12 1/2 minutes (25 total): good form, some minor mouth breathing.
I can't do a cadence out load while running. Want to memorize the Fight for Caid song. It's got a good cadence for running and motivation to boot.
Wilhelm vF |
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| Running Deviation |
[Jun. 23rd, 2009|06:23 pm] |
The program calls for 25 minutes on the third day, but since this is the third consequetive day, I went for 20 split evenly.
Total time: 20 minutes
Out Leg :
10 minutes running: good form; slow jog
In leg:
10 minutes running (20 min total): fairly good form; some mouth breathing at the end.
Picked up the pace for the last 90 seconds. Missed the porch by 21 steps. it was a good run.
MJR
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| Runnin' |
[Jun. 22nd, 2009|07:41 pm] |
Today went well. Today I remember the sunscreen, but not the shades.
Total time: 23 minutes; this doesn't include the 5 minute warmup, nor the 15 minute collaspe at the end.
Out Leg:
10 min running: good form; thoughts distracted by a female friend, sending my thanks to you (you sexy thang)
1 1/2 min walking: good
In Leg:
1 1/2 min walking (3 min total): good
10 min running: good form; there were a lot of dogs so I cut one corner; ran the last 16 seconds to hit the porch at the buzzer. SOme minor mouth breathing.
I figured out I swallow at the wrong time. I should inhale, swallow, then exhale. Get your mind outta the gutter, I know you're already wallowing there. Before I'd exhale, swallow, the pant as I esentially held my breath for 1/4 second with little oxygen in my lungs. If I inhale then swallow, my lungs are full of oxygen, which limits the impact of te 1/4 second break in breathing. Now to retrain that habit.
MJR |
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| Runnin' on empty, runnn' on... |
[Jun. 21st, 2009|07:53 pm] |
As I've had minor accident, and three days/nights of fighting (Armoured Combat), I've neglected my running for a week. Today's goal, just complete the "durned" thing.
Out Leg:
5 min running: good form, slow jog
3 min walking: good
4 min running: good form
In Leg:
4 min running (8 minutes total): good form until the last 45 when I increased the pace to a run -- mouth brathig is expected at this point :)
3 min walking: good
5 Min running: some mouth breathing; I ran the last 15 seconds to hit the porch at the buzzer.
So it looks like I ran significantly slower on the second half as I had to run a full minute to cover the same distance as the first half.
Not running for a week SUCKETH BIG TIME! I need to at least walk with good form to retain my gains I think.
Need to cut down on the juices. Fructose and glucose sugars taste good, but are bad for my slender and extremely sexy figure. I'm fairly sure I'll do a 5K at the end of this program. I need to check out the Ledbetter Beach run every WED, but that's probably the one I'll do.
When running, concentrate on GREAT FORM. Your head shouldn't bounce up and down. It should glide forward. I like the timed run (see description above), but I find that set landmarks as a "just gotta get to ..." point. This is usually within 10 seconds of the time, so it works fairly well.
Not sure if I cn accelerate the final part of the program. The last weeks are:
run 25 minutes
run 28 minutes
run 30 minutes
If I can do each of these twice instead of three times, it will cut off a week.
My fighting showed that my breath was my biggest limiting factor. Now that I've got that back, I need to concentrate on strength; core strength, arm strength (especially shield arm) and flexibility.
Peace and good health
MJR
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| Couch to 5K |
[Jun. 15th, 2009|12:12 pm] |
At the end of the C25K.com program, you should be able to complete a 5K. If jogging for thirty minutes, I should be able to do at least 3 miles (5K) in that time.
There is a weekly runin Santa Barbara at Ledbetter Beach every WED night at 6. That would mean that I could still make fighter practice at 7 (7:30ish). I'll have to check it out as running in sand consumes way more energy than running on cement.
I was walking from the kitchen, went to turn, and hurt my knee. I can jog 20 minutes straight; lift and hold 100 lbs; work all day, but can't f'ing walk. This really ticks me off. Maybe I won't get to run tonight. :(
I'm icing it, and will probably have to take Advil if it doesn't feel bettter soon. errgh!
MJR |
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| Runnin' |
[Jun. 14th, 2009|06:38 pm] |
I didn't really feel like runing today, but did it anyway. For some reason I've been a little sad, a little preoccupied, a little off my game.
Total time: 24 min
Duty cycle: 75% running
Out Leg:
5 min running; good form, I'm happy; I did a slow jog for most of the Out Leg
3 min walking; good
4 min running; good form; got to a new milestone; this made me happy
In Leg:
4 min running (8 min total); good form, I had to speed up to a jog for most of the run back to the house
3 min walking; good
5 min running; good form, a little out of breath; was 4 steps short of the porch.
I felt my knees and shins today. It wasn't that they hurt, but they were odd; I could feel them.
Tomorrow increases the run times.
This is week 12 of the C25K.com "9 week" program. I had a lot of business travel in there that screwed with me. But dedication to reaching a worthy goal will always include set-backs, and unexpected twists. Remember; you can accomplish anything that you can believe in.
peace and love,
MJR
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| I am a sexy shoeless god of war - Belkar Bitterleaf |
[Jun. 13th, 2009|12:05 pm] |
Runnin':
Today was the first BIG DAY. 20 minutes non-stop running.
I split it evenly
Out Leg:
10 min running; I did a slow jog out, I noticed there were a few times when I went into a faster jog. Good form throughout.
In leg
10 min running; I did a mini-interval on the way back, slow jog down one side of the park, then a faster jog on the next side, my legs started to get tired, but I ended up at my front porch with 20 seoncds to spare. I did a full speed run for those seconds, which exhausted my O2 supply.
I've been reading more aobut interval training, and it seems to make sense. 80%-90% all out effort creates an anaerobic environment for a short burst (1 - 2 minutes). This creates excess demand on the muscles that will grow to fulfill that demand, plus a little in reserve.
Aerobic exercise creates efficiency to use fuel and oxygen at a steady pace.
Looking at my youga book, they appear to try to create an anaerobic condition to increase lung capacity, though a lot of the exercise is still aerobic which will increase efficiency. Trying for the best of both worlds?
Any way, I've got to get off my butt I the mornings and start the 100 push-ups and 200 situps programs.
MJR
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| They see me rollin', rollin' (ehm, runnin', runnin') |
[Jun. 9th, 2009|10:27 pm] |
I fell off the wagon and had 3 twelve-ounce Mountian Dews. I felt terrible.
Felt really good running though.
Out Leg:
8 min running: Good form, lowed my pace just a bit to a slow jog; The last 30 seconds I went to a full run, to get into an anaerobic condition.
2 1/2 min walking: good
In Leg:
2 1/2 min (5 min total) walking: good
8 min running: Good form, I up my pace back up to jog.
I wanted to do the last 45 sec to 1 min at a full run, but missed my time; I ran for 25 seconds, and missed the front porch by 10 steps. So my pace was actually fairily consistent throughout.
Breathing was good with no mouth breathing this time. My lungs are still a little inefficient, but I think I've got a pace where my breath can keep up with my muscles. Didn't get any highs, neither from endorphins nor Oxygen deprivation.
Aerobic exercise means that your blood carries enough oxygen in and enough carbon dioxide out, so that your muscles are readily supplied with oxygen to burn fuel (usually glucose or fat). Anaerobic exercise means that your muscles can't get enough oxygen and different chemical reactions are used for energy, producing by-products that cause sore muscles.
You can get oxygen deprivation if you don't breath hard enough. This usually occurs when you run full speed, or exercise at your pyhsical limits. You can get carbon dioxide buildup if your blood gets oxygen saturated (by panting too hard); carbon dioxide accumulates as it can't be transported out; meaning you muscles can't get oxygen in.
Jogging in an aerobic condition burns calories (blood sugars, then fat), and INCREASES THE EFFICIENCY OF YOUR LUNGS. This is good for "getting your breath back", which is my current goal, which I think I've just about completed.
Running faster, such as sprinting, becomes an anaerobic exercise. In this case, the body adapts by INCREASING LUNG CAPACITY, or how large a breath you can take. That will have to be the next goals.
I'll probably finish out the C25K (couch to 5K) program over the next three weeks, but I'm confident I can do a 5k now. (We'll see if I over estimate my abilities on FRI.) I might run a 5K this summer just to prove that I can, but I'm more looking forward to Armoured Combat. :)
MJR |
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| Running |
[Jun. 9th, 2009|05:32 am] |
I missed posting my running blog, but since "it's all about me..."
Out Leg:
5 min running:
3 min walking:
2 1/2 min running:
In Leg:
2 1/2 min running (total of 5 min):
3 min walking:
5 min running: Pushed into a full run fo rhte last 25 seconds. Short of the front porch by three steps; so I slow a little on the In Leg. That's expected as your body does time.
Good form throughout. Some mental distractions. I didn't program the intervals correctly, but realized that when I started adding up the times in my head. I figured (correctly) that I needed to break the second run in half at 2 1/2 minutes into it. It worked out well.
MJR |
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