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Cardio Double Dipping Day!

Sunday, February 21, 2010

Nailed another 5 miles in 60 mins. this morning, then headed out to our local bike club's ( www.southerntierbicycleclub.org/ ) annual meeting and signed up to be a member. Lifetime membership for old coots like me runs a whopping $30! Can't beat that, eh...?

While there I ran into another member of our Binghamton Area Losers, MAZUR157 and enjoyed catching up with her. I'm SO hoping to begin to get some opinions from others in the bike club about my upcoming new bicycle upgrade and features to be looking for. Also getting PSYCHED about taking road trips of greater length and variety. Another member of SparkPeople alerted me to a special 42 mile bicycle tour throughout all 5 boroughs of New York City, which is SO tempting, however my schedule is already filling up quickly for the months ahead. However they do this every year, so it will DEFINITELY be on my calendar during years to come!

THIS YEAR, however, the bike club is sponsoring their annual Great Finger Lakes Bicycle Tour which features "A full century ride! Excursions to Seneca Falls and Cayuga Lake State Park! Hikes to Watkins Glen State Park gorge from camp!"

A full century ride...100 miles! That would be so AWESOME to accomplish! There is no question in my mind that I WILL do at LEAST a century ride in my future...just not sure if June would be too premature to consider a realistic goal...

After the meeting it was such a GLORIOUSLY SUNNY DAY I just HAD to get out a grab a piece of it and went Nordic Walking for another 5 miles from Town Square up & down the Rail to Trail. Although I did a smidgen of jogging I chose to stick with the walking but focused on really THRUSTING the poles and working the arms, shoulders and back.

Has anyone watched the Olympic Cross Country Skiers...? Just INCREDIBLE what a FULL BODY sport that is! Perhaps it was the Olympic-scale of their efforts, but I'd never noticed before how much the entire body SPRINGS with every thrust of their poles...especially when they're double-poling it! This, along with the weather, inspired me to put more OOMPH into my pole work during today's walk.

At the end of my walk a couple of great tunes wrapped it up for me:

Acoustic Alchemy - Homecoming (unfortunately couldn't find one by A A, but a respectable version by a father & son team)


Here's another tune by A A which is more mellow, not exactly a workout tune, but one of my favorites by them: Augustrasse (just LOVE that repetitive, off-sounding keyboard riff! Has me HOOKED!)


and lastly, things got a little funky to my step with Michael Jackson's P.Y.T.!


So after my double dip of cardio today I am REALLY ready for an early and long night's sleep!

Let's all have a GREAT week ahead!


  Member Comments About This Blog Post:

USARUNNERGIRL 2/22/2010 8:43PM

    Ooohhh the Century Ride sounds like fun. Hope you get to do it one day. Between your mill work and your walk you sure got your fitness on. Way to go.

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FERRETLOVER1 2/22/2010 8:51AM

    I've never managed to do a century ride, but I have done 50 miles - it's great!! emoticon

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FRECKS96 2/21/2010 10:19PM

    Great work today Don! So glad you got to enjoy the sun today, enjoy your rest tonight even more.

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JCORYCMA 2/21/2010 10:17PM

    I am a huge Acoustic Alchemy fan! As always, you are a fitness inspiration! Come out to Iowa some July and ride in the RAGBRAI. We get quite a few New Yorkers who come out annually and ride it.


Comment edited on: 2/21/2010 10:18:37 PM

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PKTREKGIRL 2/21/2010 10:02PM

    Great workouts! I like double dipping days - they make me feel so...strong!

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    I am suitably impressed Don !

emoticon emoticon emoticon emoticon emoticon

Comment edited on: 2/21/2010 9:59:58 PM

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Pausing To Measure Progress

Thursday, February 18, 2010

A couple days ago I managed to bang my knee and as it was too sore I was off the treadmill. Today I couldn't tolerate yet one MORE day off my 'mill so I decided to get on, but at 4 mph rather than my usual 5+ mph. Used the same incline of 10.

Now a pretty steady constant for me and my 'millwork is that I start sweating around 15 mins. into my workout. I sweat enough to start swabbing with the towel I keep nearby and turn on the built in fan (kicking in my "afterburner"...lol) on my treadmill. I may sweat a little earlier when adjusting to a speed I've recently bumped up to.

Tonight I didn't start sweating enough to bother with the fan until I was 40 mins. into my routine! My body's so accustomed to the 5 mph effort that 4 mph doesn't have NEARLY the effect it used to! I'm sure that must be an indicator of the level of fitness to which I've risen...woo hoo!

Late, darn it...off to bed...keep SPARKING everyone! :-)


  Member Comments About This Blog Post:

JEANNEADAIR 2/20/2010 12:57PM

    Hope your knee is completely better soon.

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USARUNNERGIRL 2/19/2010 10:50PM

    Ahhh so sorry you got an injury. Hope your knee heals up so you can get back to the new pace you like to cruise the mill on. Take care and get that knee well.

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DOLLIE6 2/19/2010 7:11PM

    Sounds like you know what to do. Keep on Sparking.

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VEMAN1 2/19/2010 3:50PM

    Way to struggle through some level of exercise. I stressed my plantar in my right foot yesterday. I had to stretch it a bit today to get through the workout. And, it feels pretty good. Remember to ice it even if you don't think it will help.

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L*I*T*A* 2/19/2010 12:22PM

    emoticon emoticon

blessings and hugs.............lita

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FERRETLOVER1 2/19/2010 8:19AM

    emoticon emoticon emoticon(There's no emoticon with a guy on the treadmill - sorry about that!)

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JCORYCMA 2/19/2010 12:15AM

    Too funny! I thought I was the only one who could time her workout by how far my sweat had spread! Like you too, if I need to ramp it up a bit, I can tell if it's effective by how much sooner I start to sweat. I always held to the etiquette when speaking about females - women perspire. However, when I work out, I SWEAT!
Joanne emoticon

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KATRINA333 2/19/2010 12:14AM

    Well done! I found that I really needed my rest days and that I underestimated their contribution to my health plan. Sometimes our body gives us these small injuries so that we 'rest' and recover. Good for you for listening and adjusting to your body's needs.

Take care! Katrina emoticon

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PUDDLE_JUMPER 2/18/2010 11:59PM

    Sometimes a little moderation is necessary. With my joint replacement, I need to take it easy some days. It swells up and I have to slow down. I think I may need to look back into that chair exercise team and check out some of those work outs for when I am knee sore. You are like the energizer bunny, you keep going even when you take a licking. I need to get some of that spirit. I walked today but now I am swollen. So, tomorrow, maybe I'll check back into the chair team for those off days.

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TREATL 2/18/2010 11:38PM

    Sorry you were injured. You made an intelligent decision to "cool it" (exercise-wise) for a couple of days. Interesting observation about training intensity. Get better soon, okay?



Comment edited on: 2/18/2010 11:38:29 PM

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And a FOURTH member of SparkPeople was ALSO THERE!

Wednesday, February 17, 2010

Introducing BAMOM19! As she says on her SparkPage: "I am 54 years old and I've lost 143 pounds and kept it off for 4 years now."

Regular hat's OFF, PARTY Hat's ON to celebrate Diane's accomplishments!

Here is a link to her SparkPage:


And HERE is a link to the 2008 USA Today Article Featuring Diane and her tremendous accomplishments! She did a wonderful job of Spreading the Spark through this article TOO!


Sadly we hadn't known in advance about our being together at this event, but it's wonderful to discover it now!

Also, while we're talking MAINTENANCE, let me pass along the news that another one of our Big Losers, 4A-HEALTHY-BMI, is writing blogs related to the science and success of maintaining long term weight loss at Second Helping Online:


What a wonderful SparkFamily we have here!

Nite all!


  Member Comments About This Blog Post:

PUDDLE_JUMPER 2/18/2010 11:55PM

    You are very a very supportive member of team Spark!!!

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KEENTINA 2/18/2010 5:34PM


I will have to try the SecondHelping site later - it's not coming up right now.

They are certainly inspiring, aren't they?

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L*I*T*A* 2/18/2010 10:02AM

thanks for sharing..............
blessings and hugs..........lita

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COLOURFULME 2/18/2010 1:25AM

    I will check all your blogs out during the weekend! At work I can't watch youtube, is blocked, and many other links give an error message. Has to do with their policy for web use at work.

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JCORYCMA 2/17/2010 10:45PM

    Thanks for the inspiring links!

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OUTDOORGIRL70 2/17/2010 10:21PM

    Thanks Don for your blog today. It was well worth reading.

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Thank You Everyone!

Tuesday, February 16, 2010

Just a quickie tonight as, alas, SP is once again blocked @ work...sigh...!

Thx for all your support! I'm hoping this Dr. Oz episode will inspire more folks in need to have hope, catch the SPARK and reclaim their LIVES! :-)

Some links below to various segments of the show:









  Member Comments About This Blog Post:

DAVEOZ 3/3/2010 11:06AM

    I remember seeing you. I have to wonder about the panty hose though on Richard. emoticon

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COLOURFULME 2/21/2010 8:33AM

    Indeed thank you soooooooo much to share it and nice to see you in moving along in the last video! Hit the road Don!

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LEELYNN2 2/18/2010 9:39AM

    loved the show; thanks for the links!

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OUTDOORGIRL70 2/17/2010 10:58PM

    Thanks Don. It was very inspiring.

God Bless

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KELLI9001 2/17/2010 9:31PM

    Oh...I was in tears listening to these. Thanks so much for posting the links. I really wanted to see the show but missed it. Absolutely FANTASTIC. Glad such an awesome person like yourself had the opportunity to participate. Hats off to you!

You are 1 fine man!

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PAWPER 2/17/2010 8:44PM

  Don Saw the whole show. It was amazing and I know you were in disbelief to be there. Congratulations on all your fantastic accomplishments. The smile on your face about says it all. One happy guy! Keep up the attitude and keep on goin' on.

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USARUNNERGIRL 2/17/2010 8:18PM

    Thank you for the links Don.

Spark is about to be banned possibly at my job too. emoticon

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DDOORN 2/17/2010 7:56PM

    Yes, I am in what they referred to as the "pit" to the right of Dr. Oz in the 2nd link...about in the middle of that group.


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KEENTINA 2/17/2010 7:29PM

    Don - Thanks for the links! I missed the show since it's on during my work shift!

Are you in the group behind Dr. Oz on his intro during the Richard Simmons segment? (the 2nd link) I never knew Simmons was a heavy kid.

4A-HEALTHY-BMI: I haven't ever heard that either. I worked for the Arthritis Foundation for about a year and they don't have any research to support that either. There is no cure for arthritis and children (even infants and toddlers) can get it. Joint replacement surgery is an option for some but some medical plans won't pay for it partly because it's fairly new and the decision-makers don't always understand the procedure nor the benefits. Arthritis and chronic pain are often seen as hypocondriac diseases or "the invisible disability" because you appear healthy. Chiropractors can see the bone spurs of arthritis on an xray but medical doctors don't recognize it.

I was lucky - my doctor said "No one can feel someone else's pain." I soak a lot - that hot bath works wonders! - and I'm always taking ibuprophen. I don't want the surgery right now but I do hear a lot of people who swear by it. Others have a long, hard recovery. Good luck with your surgery when it comes!

Comment edited on: 2/17/2010 7:56:05 PM

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SIRCATNIP1 2/17/2010 7:05PM

    Gee, it seems I know a genuine bonafide celebrity TV star. Congrats, Don, this is awesome.

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L*I*T*A* 2/17/2010 12:33PM

    emoticon emoticonthanks for sharing.............blessings and hugs.......lita

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4A-HEALTHY-BMI 2/17/2010 3:47AM

    Thanks for putting these up - it was fun to see you and BOTZZZ in the audience!

I have a bone to pick with the segment about the knees, however (and yes, pun intended). I have never read any evidence that damaged cartilage or arthritis can be repaired by losing weight, and my personal experience is not consistent with his claim, either. And I've read a lot on this, since my own knee was damaged at 17 and I've been living with it ever since.

The pain can be lessened and additional damage can be prevented, but there will be no repair in there. The body is not "healing itself" in this case. It's just a matter of physics - less pressure on a joint can help it hurt less. But cartilage damage and arthritis are not reversible, and will not go away or lessen.

I still cannot do any kind of impact activities without stiffness and pain afterward, although I've lost 180 lbs, have a BMI under 24, and have less than 20% body fat and massive quads from weight lifting and spinning.

I have no idea how orange wedges are supposed to illustrate "repair" of the joint, since you're never going to be able to PUT BACK the pulp inside an orange once it's damaged or gone. And that is exactly the case with a knee, as well.

He started with a NEW, DIFFERENT orange, and that's what the doctors recommend for me - a knee replacement. But not until 20 years from now...

Comment edited on: 2/17/2010 3:52:09 AM

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DAISES2 2/17/2010 1:27AM

    thank you don.i have just spent an hour looking at rhese clips and other links.thank you so much.

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SUZIAND 2/16/2010 11:34PM

    Awww man! I didn't catch your earlier blog until now and missed the show! : ( Will you have any clips of it that you can link on here? I would soooo love to see it!!! I'm glad the world got to see one of the biggest inspirations here! (That would be you, Don! )

Take care!!!


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Update: Tomorrow's Dr. Oz Show (Tues. 2/16)

Monday, February 15, 2010

Through a chance communication I have identified the third member of SparkPeople who was also at the Dr. Oz show along with BOTZZ and myself! Diane was featured extensively on the show and has, as her member name proclaims, lost 150 pounds, while living an active life and having SEVEN children! You can visit ILOST150POUNDS SparkPage here:


But more importantly, as she lost her weight long before joining SparkPeople last year, you can visit Diane's ongoing blogs at:


Her most recent blog highlights her experiences with the Dr. Oz show. She was featured extensively and able to share some of her tips and experiences on the show. Her latest blog even features a link to a promo clip of the show:


What an honor it is to have such a long-time weight loss champion as part of our SparkFamily! Stop by her SparkPage and give her a HIGH-FIVE for her accomplishments!


  Member Comments About This Blog Post:

HICALGAL 2/16/2010 5:47PM

    i dvr dr. oz shows and i'm looking forward to it. thanks for sharing! emoticon

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ZIRCADIA 2/16/2010 2:57PM

    I saw you on TV. :) I haven't finished watching the show yet but you've already been on screen several times, I think they liked your section of the audience? Congrats! :D

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PUDDLE_JUMPER 2/16/2010 11:19AM

    I like her website. I am going to look into it more.

I hope to see the show on hulu.

I am rooting for you, Don!!!

emoticon emoticon emoticon


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FERRETLOVER1 2/16/2010 9:29AM

    I'm really looking forward to the show!!

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KELLI9001 2/16/2010 8:40AM

    Wow, thanks for the info! Will check out her page.

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THINMAMAWARD 2/16/2010 6:50AM

    Thanks Don, can't wait to see you on the show.

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COLOURFULME 2/16/2010 3:11AM

    Thank you for sharing this with us!
Hope to see the show online!
Keep up the good work!

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DAISES2 2/16/2010 12:25AM

    i have'nt checked these links out yet but i will.i really want to watch the show but living in england it will not be aired here for a long time i don't think.what network or channel will air it.again well done

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JIMDAB 2/15/2010 11:39PM

    Thanks DD, I'll be watching. And congratulations to you!

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OUTDOORGIRL70 2/15/2010 10:38PM

    I look forward to seeing it.

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L*I*T*A* 2/15/2010 9:44PM

    congratulations again and looking forward to seeing the show tomorrow........blessings and hugs..............lita

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USARUNNERGIRL 2/15/2010 9:27PM

    Thank you for the information Don. I will check her out. WOOHOO.

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JCORYCMA 2/15/2010 9:08PM

    Thanks for sharing these links with us. Diane's blog about her Dr. Oz show experience was very interesting. It's just been such a pleasure for me to follow you and Botzzz and now Diane's experiences with the Dr. Oz show through your respective blogs! I've got my DVR set up and ready!

Comment edited on: 2/15/2010 9:08:28 PM

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LUCKYLADY777 2/15/2010 8:10PM

    A Spark Star is born!! I will check out her video and her blogs, thanks for sharing ....... emoticon

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