Bitter Cold ! ! !

Temps dropping into the low 20's F at night. Highs around 39F. Cold and clear, but snow possible late week and/or week-end.

12-3-2013 Tues. Peter Johnson w/ poles. 2 mi. / 40 min. Polar-fleece pants (too large/long) and pull-over, Not quite warm enough but OK. Should have pulled on some sort of Anorak, or maybe an under top-layer. Polar-fleece "Goat Roper" hat, and FG gloves which are sufficient.

12-5-2013 Thurs. (Today) Intending to do Peter Johnson 2 mi. w/ the right clothes. Sorted out the polar-fleece pants, a pair w/ elastic pant-legs so they don't drag on the ground. Pants w/ tie cord waist aren't staying up. We're looking for elastic waist w/ draw cord in sweats and polar-fleece.

Generally feeling some gains in fitness: More power in the effort, less stiff, feeling better. Diet is improving some, more veggies, whole grains (rice/quinoa) cabbage salad. Bagels are too much carb, and sugar -- too large. Kirkland Multi-Grain has some sugar, but a good mix of grains, no trans fat, and OK carbs. Turkey breast, tuna, frozen fruit, yogurt.

BS has been running high -- 160 range.

Peter Johnson

Awoke stiff . . . mostly lower back. BS elevated, 182 post exercise, but may be dehydration. 2 mi. on Peter Johnson w/ poles, start slow and work into it. Once warmed up we were fine. Some gains, we're working to get more regular, better diet, pay more attention to added sugar in food -- particularly bread, crackers. Not losing any weight.

Moving Along

2 miles, Peter Johnson, walking w/ poles. Making some gains, and getting committed to regularity. Eating better, more veggies raw and stir fried both.

Sunday, Monday

Sunday, 11-24-2013

25 min. spin bike, 5 min. to 120 bps, 5 to 20 min. @ 120 / 130 bpm, to 25 min. cool down to 117 bpm. More felt effort to sustain 120 bpm, may be lack of recovery.

Monday, 11-25-2013

Peter Johnson (2 mi.) w/ walking poles. Feeling as though we're making some fitness gains. Able to push the pace a bit, and feeling energized.

WE FOUND OUR LOST ARROW ! ! ! Feeling like we're heading back into the archery. I need to start on the Focus 24# and work back into the 40# draw.

Spin Bike

220 - 65 = 155
140 = 90%
135 = 87%
130 = 84%
125 = 80%
120 = 77%

11/23/2013 -- 25 min. 5 min to 120, to 20 min. @ 130 / 135, to 25 min. @ 130 / 120. Get some hydration, watch TV, settle on something w/o ads. Remote control in a carrier on the bars.

242 lbs. and 32% fat.

Spin Bike

25 min. Spin Bike, 11-22-13, in front of the TV. 5 min. warm-up to 120 bpm. 15 min. @ 120 / 125, and then 5 min. cool-down. This AM was 242 lbs. and 32%. Some speculation that 2 mile walk on Peter J. is too far . . . or too often. We need to "adjust."

More Ick --

Saturday, Sunday, Monday -- haven't been feeling up to getting out and walking. Maybe two miles is too far. Generally feeling tired. Eating better, but no weight loss to speak of. Weather is nasty, windy, wet, promised to get more of the same.

Let's commit to sticking on this program, without getting obsessive about it.

Progress ! ! !

This AM it was 238# and 33% . . . Two miles on Peter Johnson w/ poles. Stopped to pet Englund's horses. Light sprinkle which is now steady rain. We're feeling better about walking, feeling physically better, and the rain shouldn't be a problem -- since I can come home and shed the wet clothes.

We bought frozen stir-fry from CostCo, fresh shrooms and tomatoes, a decent breakfast.

Tuesday -- 11/12

Peter Johnson, w/ walking poles. Two miles on the nose!

Took today (Wed.) off for VA appt. -- Also bought some more legal books: Evidence, Examples and Explanations (Wolters Kluwer); Evidence, Gilbert Legal Summaries; Legal Writing, Examples and Explanations. They all look most excellent! My cases before the bench are becoming maybe more about gleeful revenge then due process.

That said, let's focus on better diet, getting some exercise. I need to re-include frozen veggies. I'm not getting veggies in the diet. We should focus on veggies and rice/quinoa . . . Weight is up, fat is up.

ICK --

Walked Saturday 11-9 and Sunday, 11-10. After walking we pruned the limbs off some trees in the driveway and dragged them down to the brush pile. HEAVY LIMBS ! ! !

Today I feel totally like shit and taking the day off. BP and BS seem high but under control

GET OFF MY BUTT BLOGZILLA --

Let's say 242 lbs. 35% fat, more or less.

This morning we walked down to get the mail, were surprised to find that my back didn't stop me coming back up the hill. But we got winded.

We tossed walking sticks, raingeear in the truck to have access.

Then off to Big 5 for shoes, New Balance 4E width, and size 12 (It's a small last. My other New Balance are 11 and 4E.) On sale, $45.

Riverwalk, down to Portway, again amazed my back didn't give out. Thinking I should put the Nishiki Mt. Bike in the truck, pump, gloves, and a helmet, so I'd have it when the weather is nice.

Some More --

After about a week of lethargy and avoidance, we're back at it, again . . .

3/5/13 (Tuesday) 40 min. Peter Johnson, poles, 2 miles. Weight might be down a bit.

3/6/13 (Wednesday) 5 AM -- Battle Creek loop, 2.68 miles w/ some significant climbing. 52 min. About 2.8 mph. 232 lbs. 31%.

We're hauling out the Garmin, relearning how to use/navigate.

Wednesday 2-27-13

1 1/2 miles, casual walk to Phog Bounders in town. We're flagging enthusiasm.

Monday, Monday -- VAMC

2/24/2013 40 min. on Peter J. 232 lbs. and 33% --

Monday appt. in PDX, (2/25/2103), and so up at 5 AM on the road. I climbed 8 flights in the VAMC, then purchased a Lyle Gun (Cannon) which probably weighs 200 lbs. (Keeps getting heavier every time I think about it.) Had to take it apart to get it out of the truck. Cleaned it up and put back together -- like weight training!

Week Three

40 min. walking, w/ poles. Faster pace. Peter Johnson. Pushing on upgrades. 232 lbs. 33% (I can't explain the percentage figures.)

Couple Days Rest --

Rest for a couple days. Once I got going this morning I felt like getting out and walking, working in the yard.

45 min. walking Peter Johnson, w/ poles. This is a good routine no matter how boring or repetitive. 45 min. working in the yard, moving heavy pruning off the cherry tree, burying 5 gal. of compost in the muck pile.

Wt. is 234 lbs. 33% -- which I don't understand at all. Also don't understand the blood-sugar at 168, after exercise and fasting! Protein shake, one banana, no strawberries. I need to get serious about getting under 200 lbs. McDonald's will make the Angus Deluxe for me w/ no bun (wheat/gluten) their salads are $6, but gluten free, and roasted chicken, about 200 calories.

750 calories in the Angus Deluxe, 61 carbs.
120 calories in the bun, 20 gr. carb. 3 gr. sugar, 160 mg. sodium
90 calories in the Tbsp. mayo. 80 mg sodium.
-----------------------------------
640 calories, but high salt 1500 mg, and still about 7 gr. sugar.

The salads seem like a better choice, hang the cost.

The GOOD NEWS is that the blood sugar dropped to 94 this evening. Maybe paying attention pays off!

Tuesday --

Didn't feel like walking, a bit tired when getting up this morning. Once I finally got up to speed I forced myself out the door for the standard 2 miles on Peter Johnson.

2 miles, 40 minutes, 236 lbs, 31%. Protein shake after, for breakfast. I don't know what's going on with the weight, eating, food. I do, however, feel I'm making fitness gains, and I feel better.

Week Two

44 min. Peter Johnson, 2 miles. Hip & back pain diminishing, feeling stronger. 234.6 lbs. 31% I'm skeptical about the fat % numbers.

Here's a link to the other blog -- "Leaving Assholia"

Rest Day --

Sunday --

Moving ferns, bamboo, pruning wiped me out. Muscle exhaustion like having done a rigorous weight training session. Naproxin Sodium, rest and take a day off.

Yard work is a good adjunct to walking. I get cardio from the yard work, weight training. The walking works on endurance, and down the road we need to get back on the bicycles.

Motorcycle riding, I'm getting sciatica in the left hip. Walking around, standing dissipates this immediately, but I'm expecting that some exercise and stretching will fix this issue. It's about stretching and flexing.

Day Seven

Friday 2/15/13 -- More transplant, bamboo. 2 hr. heavy exertion.

Saturday, 2/16/13 -- More bamboo, pruned tree in yard. 2 hr. Heavy exertion to muscle failure.

Day 5 -- Valentine's

2 mile, Peter Johnson, 40 min. 234 lbs. 29% -- maybe we're making some progress.

2 hr. transplanting ferns. Lot's of lifting, digging, moving, potting.

Day 4

35 min. walking, w/ poles, Camp Rilea. Over open terrain, grass with elevation/grades. 1.75 miles. 237.1 lbs. 32% Blood sugar post walk 122 -- looking like it may be getting under control.

Day 3

40 min, Peter Johnson, 2 miles. 235.2 lbs, 33% and the post walk BS was 125.

This is progress. I'm feeling better. Breakfast was veggies stirred/steamed and a salmon patty (ocean caught, not farmed), quinoa. Salad last night for dinner, made a dressing w/ mayo, ketchup, garlic, horseradish, Grey Poupon, balsamic, olive oil. Mayo is pure fat, but it satiates appetite. Virginia peanuts later, lots of water.

No caffeine now for several weeks and we feel better. ETOH stopped about Jan. 1 --

Preliminary commitment to reclaim the beach. I need to get out and recreate. I like walking from the So. Jetty down to Peter Iredale and return. 3.85 miles one-way.

Day Two --

Walk, Peter Johnson, 40 min. 2 miles, wt. 237.0 33% Day 2 no gluten -- pre walk BS 138, post walk 124.

Minor back stiffness, but seems to ease when stretched during the walk. Eating better, more energy which is goal directed. Have committed to clearing off the dining table for meals.

BACK AT IT -- 10 FEB 2013

Walk 20 min. from 3 Cups, west to Portway St. -- in the Keen shoes, no poles, jeans. We need to get serious, start dressing for this, bring the poles.

Back was stiff, but not a show-stopper.

Reading: "Wheat Belly" Wm. Davis, MD -- beginning to cut out wheat, gluten sources, revise the diet to more fish, veggies, some cheese, eggs. We wonder about quinoa . . .

237 lbs, 33% -- Bg running 140 / 150.