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Busy Day Off

Friday, September 30, 2011

I took a day off work today. Originally, it was to be able to relax while meeting a half day commitment to have a home energy audit done. Other stuff piled into that relaxing half day.

My daughter got the key to her new apartment today. So after I'd had breakfast and a too short exercise walk, I drove over to deliver the old microwave and take a look. Up three flights of stairs (5, 10, and 6 risers), but not terribly cramped at the turns. Two people who can get the couch and dresser out of my basement would be able to get them into her apartment.

Hustled home in time to have lunch. The energy audit tech called at 12:10, running early. Good think I took the whole day. Between hearing what he had to say and pointing out the relevant facts of the house, I worked the October budget and beginning of month bills.

There is mold in my basement. It hangs on the concrete block walls, where the groundwater seeps. The energy audit tech wouldn't do the blower door test because it would stir some of the fluffy mold into the air. So I get to try to find a firm to test this stuff and say whether it's a danger. One mold removal firm told me what I already suspected, that if the water is an ongoing problem the mold will come back. They also said that in this case, it was likely that this was not harmful mold, just outside mold migrating in with the water. Of course, I don't know without a test and at this point I don't know the price of testing.

In a few minutes, I'll leave for a buffet dinner honoring my church's recently retired pastor. From a Spark perspective, I'm a little concerned. It's at a wonderful restaurant, where the food will be delicious, high calorie, and difficult to quantify for the food tracker. Local place, no nutrition information on the web. I'll just have to do the best I can. I have 708 to 1058 calories left to consume today, and I went light on the fat for breakfast and lunch in anticipation of this. It might end up pushing me over limit, but it's not going to start a multi-day trend.

With all this, it doesn't really feel like a day off. Good thing the weekend starts tomorrow.

  Member Comments About This Blog Post:

DEBRITA01 9/30/2011 10:09PM

    Wow, you had a busy day...enjoy some R&R over the weekend!

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ONEKIDSMOM 9/30/2011 7:28PM

    Life's full on your end! You'll do fine. You're not a "throw in the towel" kind of guy... and you'll do your best with the event, and find it's good enough. Even if you have a little bump up, when you return to normal the next few days, it melts right back.

This is maintenance. You can do these things. You just can't do them every day.


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PASTORMIKE7 9/30/2011 6:18PM

Talk about a busy day!!
I think you burned enough calories to fit in that meal!!
If not!! Don't worry about it!! We can do this once and awhile!! I still burn it off!!

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Real Life Interlude between Work and 5K Training

Thursday, September 29, 2011

My daughter is moved out of my house last March. Now, she's moving again - and it's not back in with me!

She had found a roommate wanted situation last March that she could swing on part time Burger King pay. Since then, she has got a full time job elsewhere at higher pay, with health insurance. After some soap opera stuff with the roommate's life, the upshot is that my daughter will move out of that situation and into an apartment by herself. I am providing some modest financial support for the transition; daughter thinks she's going to pay me back, but I'm thinking that's unlikely to happen.

So I got a call at work today. Daughter was at my place, talking about the stuff I'd said she could have, but she didn't take to the first place because she could share the roommate's stuff. She wants to hang out till I get home, because she's avoiding a annoying social situation with the roommate and the soap opera cast. Yes, she can hang out. I slipped out of work a little early to go home and talk things over. Got it sorted out, daughter filled her trunk and was back on the road before 6.

Then I went out and did my 5K training in the sunset and early dusk at 59 degrees. No major issues, and I covered a bit more distance than the last time. I went 4.97 miles in 40 minutes of walk 1 minute, run 4 minutes.

It feels good to be able to deal with real life and still get the fitness routine in.

  Member Comments About This Blog Post:

DEBRA0818 9/30/2011 8:13AM

    I have always found that exercise helps with my real life even though it takes some time and planning. But the benefits to every system in the body (including the brain), keep my focused, calm and relaxed in most situations. It's worth it!


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ARLENE_MOVES 9/30/2011 12:32AM

    Good Dad you are!

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ONEKIDSMOM 9/29/2011 9:21PM

    It's called priorities. Some things simply must be done. How totally cool to be fit enough it doesn't wipe you out, and you can still support the fitness maintenance activity. Spark on! emoticon

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5K My Way Running Week 3, Day 1

Monday, September 26, 2011

Today was the second training day after coming back from the calf injury. It was a warm day for September, topping out about 80. Thinking about what happened when I got injured, I decide to do some things differently.

First, let's limit how much I walk before I train. The weather and co-workers help with this. One co-worker scheduled a conference call from 11-12, and another scheduled one from 1-2. That puts a strict limit on the lunch hour. And it was warmer than I've become accustomed to. So I limited the lunch walk to a slow 16 minutes covering only 0.88 miles.

Get home, and make sure to drink some water and eat a slice of whole wheat toast before I set out. The internest says it's 80 degrees, but that's at the airport. Doesn't feel that warm here. Go for the same route I had planned on injury Thursday.

After the first cycle, my calves are no longer bothering me. I feel like I'm going slow, which is okay. The idea at this point is to train to be able to keep running, not necessarily to run fast.

Get to the point where I came up lame, and I'm off my injury pace. But I'm not injured, so that's good. I've added in the hills, and it feels like I'm slower than I was on Saturday; but I'm not really having to deliberately slow down for the calves, either.

Wind around, and it turns out that my 40 minutes end right at my own driveway. 4.90 miles, or just a bit further than the 40 minutes on Saturday. Do a cooldown walk, and I'm thirsty. Let's not be stupid; run inside and grab a 24 ounce water bottle from the counter before coming back out to stretch.

So how did I do?

Cardio-vascular: A

I could have kept running longer than 4 minutes at a time. I don't know how much longer, because I followed the training protocol.

Legs: B

The calves are recovering nicely, and didn't slow me down much. They did do a good job of reminding me that I need to stick with the protocol instead of jumping ahead to continual running.

Feet: B

Still developing runner's calluses. My feet were sore when I got done, but no worse than previous training sessions. Another reminder that I need to work through the training protocol instead of jumping ahead to running full time.

Patience and self-control: A

Walking less on a training day worked out, and might have been really important. Right now, the pedometer says about 16.6K steps for the day. That's high, but not terribly high. I've been over 18K on exactly 2 days since I started wearing the pedometer. One of them was the day I was injured.

The time will come when I can run and get 20K steps in a day; but the time to try it is not yet.

  Member Comments About This Blog Post:

WATERMELLEN 9/26/2011 10:02PM

    Well done: you're in this for the long run!!

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ONEKIDSMOM 9/26/2011 9:30PM

    emoticon on overcoming the overachieving tendencies. I think I was in about week 4 of my own Couch to 5K program last year when I hit a wall... and someone else who'd been there before wrote back: "run slower". Looks like you got that one figured out.

Not overdoing the lunch walk also a great choice! You're learning. And you're going to be a runner. Like Grandpa. emoticon

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Lazy Sunday

Sunday, September 25, 2011

Saturday evening, I was hobbling around the house. Yes, I'd done a 40 minute walk/run for 5K training in the morning. That was okay. Yes, I'd mowed the lawn in the afternoon. That was okay. Some time after I mowed the lawn, I got a pain in my right calf (different spot than before, felt like the upper part of the gastrocnemius) that was sharp enough to affect how I walk. And I couldn't identify when or how it happened, other than some time after the pedometer clicked past 17K steps for the day.

The obvious first try is rest, so I went to bed a bit early. Got up this morning and it wasn't nearly as bad, but still twinged. Time for a day of rest. Get breakfast, go to church, pick up a few odds and ends of groceries, come home.

At this point, in the early afternoon, my legs feel fine. It's like the one was never injured, and the other is pretty normal for the day after 5K training.

The pedometer reads 2200 steps or so. I want 10K. So I went for a walk, which I can count as fitness minutes. Walked briskly, but didn't push things. It mapped out to a 4.1 mph pace, which would have been pushing things 10 weeks ago. Took the planned route with hills that I have yet to run in full, and it mapped out to 4.91 miles. Not long enough for the later runs; I'll have to work on getting some more side trips on that route.

That got my step count up to 11K by 3:15. The rest of the day was indeed lazy. Played on the computer, read a bunch of posts on At Goal and Maintaining team, did a bit of ironing and food prep for the coming week. And watched football. The NFL is a great time waster if you don't want to be active.

Step count for the day is a little over 12K. That's six and a half waking hours of mostly rest since the walk, and my legs feel fine. Back to work tomorrow, and 5K training tomorrow evening.

Now, off to bed so tomorrow can be a good day!

  Member Comments About This Blog Post:

WATERMELLEN 9/25/2011 10:44PM

    Rest: good. And checking out the At Goal and Maintaining Team posts: great preparation for the "maintaining" phase you're reaching any second now!!

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ONEKIDSMOM 9/25/2011 10:33PM

    I find I need the occasional rest day where I might not even make 10,000. Today was a mostly rest day, driven by the allergies. Ended up with 12,000. Because I got on the TM to TV, did some laundry (up & down stairs), and I did take an afternoon walk outside to get some sunshine while it's there!

Have a great week... and be gentle to those calves.

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Saturday, September 24, 2011

Saturday features 9AM breakfast with my daughter at McDonald's. I've got that down to an Egg McMuffin and hot tea, which isn't too bad to work around for the rest of the day.

Since I started making myself get to bed by 10:30 every night, I've noticed there's a lot of Saturday before breakfast. This morning, the idea was to try the 5K My Way training on my 5.20 mile loop. That loop has only one noticeable hill, which I didn't reach the last time I trained on that route. (Cycle 7 of walk 1, run 4 ended just before the hill; I walked up the hill and the rest of the way home last time.) Today I got through 8 cycles of walk 1, run 4 and called it Week 2, Day 3. So how did I do?

Cardio: B+

I play a game with myself where I try to go without looking at my watch on the running segments until less than a minute before the run ends, preferably less than half a minute. In Cycle 1, I was at 4:08 running the first time I looked at the watch. I might have been able to run a mile nonstop, but that wasn't the protocol I was following. Grade B+, because my legs prevented me from fully testing my cardio capabilities and proving they deserve an A.

Legs: C

The calves were fine until most of the way through Cycle 3. Then I began to feel the right calf, in the same place that was injured 9 days ago. Bummer. I reacted by slowing down the run. At this point, I'm almost 2 miles from home. I made what might have been a dumb decision. I decided to continue the protocol, but to run deliberately slower whenever I could perceive an upward incline or feel my right calf. There were periods when I ran more normally. There were also a couple of times when I took 3 or 4 quicker paces and was reminded why I was running slower. Got to the end of Cycle 7, not as far as the last time I took this route. Made a gut check, and started the running portion of Cycle 8 right at the only hill on the route.

I ran up that hill slowly. I didn't worry about how many times I looked at my watch, I stopped running right at the 40 minute mark. That turned out to be 4.84 miles, and I treated the remaining 0.36 miles to home as a walking cooldown. Did my stretches, and everything seems fine. Next run is Monday.

The legs get a passing grade, but without a lot of room to spare. Good thing I didn't take the route with more hills.

On to breakfast. Daughter's roommate/landlady has more drama. The fiance was sent packing, but not till after daughter had put a security deposit (which I funded) on another apartment. There's apparently a new boyfriend in the picture. Daughter sees this as too many people for the size house that roommate has. So daughter's move to an apartment by herself is on. No attempt was made to get the nonrefundable security deposit back.

We talked a bit about logistics and housewares. Some stuff, I can just give her. Other stuff, we went to Walmart and bought. I'd picked up a new, smaller microwave this week so daughter can have my old one. Things are looking good in daughter's life right now. She's excited about being on her own (and reclaiming her cat from me). Work is going well. Her boss likes her.

This is just the kind of news a father likes to hear. Life is good.

  Member Comments About This Blog Post:

HOT4FITNESS 9/24/2011 3:06PM

    Welcome to Saturday!! Hope it continues to be GREAT!!!

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DEBRA0818 9/24/2011 2:34PM

    Sounds like a nice day for both of you!

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ONEKIDSMOM 9/24/2011 1:59PM

    Woo-hoo on several counts there, brother! Be patient with that body. Just as you had to at an earlier phase be patient with daughter. Glad she's doing well.


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