Logan Road

4.6 miles, out to Logan Road. 1:34 hr. -- wt. at around 220.

Exercise and Recreation

Of late we've been looking at "recreation" (re-creation) rather than exercise or "training." Less structured, less routine. Weight has been down to 219 lbs, running about 223 these days. Better diet, blood sugar levels need to be monitored and worked on.

Dogged Persistence

Nothing structured, but working in yard, walking when I get a chance. Watching my diet.

Bath scale decided to stick or die on the fat % -- Tells me I'm at about 47% which can't possibly be right. Weight at about 228#. BS has been running circa 130.

Monday, Three Months

Work on persistent rather than disciplined.

2 mile, PJ, poles, weight DOWN to 228, 31%. Refocus on diet, persistent exercise.

Thursday, Friday

12 weeks since April 1 start.

Thursday, 2 mile Peter Johnson, 228 lb. 30%

Friday, 2 mile Peter Johnson, 226 lb. 29%

Hook up tractor and mow sides of drive, front of barn. Some archery. Diet seems more under control. 2 mile PJ daily is about the right distance.

Wed.

Peter Johnson, walk, 2 mile. Diet more structured, weight down a bit. 228 30%

Sunday, Peter Johnson

2 miles, we're flagging. Walking makes me stiff the next day. 230 lbs, 30% more or less.

Thursday, Camp Rilea

45 /50 min walking at Camp Rilea in the rain. Diet improving, diabetes workshop at Rilea.

Monday / Tuesday

Sometime last week we hauled out the Billy Goat and knocked down the grass in the front lawn. That's a workout!

Monday / Tuesday, 6-9, 6-10 evening walks to end of Peter Johnson. 2 miles. Steady pace, but also not worried about stopping to "adjust" or visit.

Blood glucose was 98 on 6-6, tonight it was 120. Diet slowing getting back on track. Weight was up to 231. Now back down to 228 in the early AM. 30% more or less.

Camp Rilea has me scheduled for some sort of "group" support for diabetes and behavior. It's about diet, exercise, weight control. Opportunity to reinforce what I'm trying to do here and now.

Monday -- Post Recovery

Monday, a week of layoff. Feeling over-worked, tired, stiff. Seven days "recovery" and a bit "off track."

2 Miles, Peter Johnson -- House to end of road and return. We're feeling better now, going to pare back the distance and intensity a bit.

228 lbs. 28 to 30 % --

We've pulled out the archery gear and are spending some time in the barn. 24# Focus is favored. The 40# Samick Sage is a lot of work! 30$ SF, removed stabilizers, shoot bare bow, but Focus is the most pleasant right now.

Sunday

3 miles, Peter Johnson. We're feeling stiff and tired after walking -- all the attributes of over-training. Weight up a bit, 228 lbs.

Did a ride on the Harley, which results in some tired, stiff. Monday is day off time.

Saturday

After some feelings of tiredness . . .

5.12 miles -- out Tucker Cr. Lane to logging road, and to crest, return 8.24Km 2.7 mph avg. 1:50 min. 748 ft. ascension. This logging road has some considerable potential for both walking and mt. bike.

224.6 lbs. 28%

We're out of Bg test strips.

Thursday, Friday --

Thursday --

Walking Peter Johnson -- 3 miles, one hour. There's a 380' ascent according to the GPS (GeoTracker). Weight has been dropping down to 222 post walk.

Friday --

Uncomfortable night, feeling generally stiff, tired. This is a "recovery issue." We also ate a fair amount because we're feeling not altogether recovered, pigged out on Swiss cheese. And so today is for recovery -- no workout. Weight was running about 227 this AM, maybe a bit less without clothing, and after having peed, etc. Bg. was running 153 Thursday 11 AM / 130 Friday 11 AM -- banana and milk at 8:30 AM.

Diet is on track. We're "getting in touch with our inner rabbit."

Wednesday --

12.7 miles, Schwinn 564. Just over an hour.Tucker Cr. Lane to Logan, Miles Crossing, Wireless, return. This is about the right distance. Still getting cold -- even w/ a long sleeve T under the jersey.

1:02.43, 12.1 avg spd 1,132 ft. ascent

We took the heart rate monitor, mostly in the 155 range, from 150 to 163 -- which makes me wonder about my max. heart rate. Even at 163 (climbing) we're able to stay aerobic. Climbs confirm that we have a ways to go on strength, endurance.

222.6 lbs. 31% more or less. (Scale set to wrong gender for BMI.)

--------------------------------------------------

Max Heart Rate In Older Adults --

http://www.ncbi.nlm.nih.gov/pubmed/11153730

Abstract

Send to:
J Am Coll Cardiol. 2001 Jan;37(1):153-6.
Age-predicted maximal heart rate revisited.
Tanaka H1, Monahan KD, Seals DR.
Author information
Abstract
OBJECTIVES:

We sought to determine a generalized equation for predicting maximal heart rate (HRmax) in healthy adults.
BACKGROUND:

The age-predicted HRmax equation (i.e., 220 - age) is commonly used as a basis for prescribing exercise programs, as a criterion for achieving maximal exertion and as a clinical guide during diagnostic exercise testing. Despite its importance and widespread use, the validity of the HRmax equation has never been established in a sample that included a sufficient number of older adults.
METHODS:

First, a meta-analytic approach was used to collect group mean HRmax values from 351 studies involving 492 groups and 18,712 subjects. Subsequently, the new equation was cross-validated in a well-controlled, laboratory-based study in which HRmax was measured in 514 healthy subjects.
RESULTS:

In the meta-analysis, HRmax was strongly related to age (r = -0.90), using the equation of 208 - 0.7 x age. The regression equation obtained in the laboratory-based study (209 - 0.7 x age) was virtually identical to that obtained from the meta-analysis. The regression line was not different between men and women, nor was it influenced by wide variations in habitual physical activity levels.
CONCLUSIONS:

1) A regression equation to predict HRmax is 208 - 0.7 x age in healthy adults. 2) HRmax is predicted, to a large extent, by age alone and is independent of gender and habitual physical activity status. Our findings suggest that the currently used equation underestimates HRmax in older adults. This would have the effect of underestimating the true level of physical stress imposed during exercise testing and the appropriate intensity of prescribed exercise programs.

PMID:
11153730
[PubMed - indexed for MEDLINE]

And so . . .

208 X 0.7 = 46.2

208 - 46.2 = 161.8 -- And I'm getting 163 bpm and still aerobic.

Sunday, Monday -- Five Weeks

Sunday, May 4 -- Peter Johnson, 3 mile route. Storming, rain/wind. We hauled out our foul weather gear. This seems to work for the foul weather. 228 lbs, 30%

Monday -- Five Weeks

Set up the Schwinn 564, tweaked the cycle computer. I think the wheel dia. setting is not accurate? 2123 -- and should be 2100. 21.5 approx. miles, 12.5 mph avg. 1 hr. 45 min.

We totally crapped out at the 18 mile mark. Didn't wear warm enough clothing, got cold -- which is part of the crap out. Windy, The climbing is arduous. Youngs River Road to the falls, Olney and into Astoria on Hwy 202, Wireless Road and return home. Last climb up Peter Johnson almost got me off and walking. I should pay attention to what I'm wearing to keep warm, hydrate, probably wouldn't hurt to eat first.

Followed the ride by a protein smoothie. 227.8 29% Tues. AM -- 225.2 30%

This ride is going to take some recovery work . . . But it feels good!

Turned in the Bg data at Camp Rilea -- testing 4x / day for a week. My readings are where we want them. Diet and exercise are working! We can skip the meds.

LET'S PAY ATTENTION TO THESE HARD WON GAINS ! ! ! LET'S NOT BACK SLIDE INTO SLOTH FOR WHATEVER REASON ! ! ! IT'S OK TO TAKE DAYS OFF, BUT STAY ON TRACK ! ! !

Saturday --

Sort of side-tracked this past week.

Got in some exercise Sunday, Monday, Tuesday. Monday we rode the Harley to South Bend, across 6 into Chehalis, I-5 Longview and return. 225 miles. Wednesday we got on the road at 5:30 AM, 670 miles round trip to Canada -- Point Roberts.

Food from Mickey's -- but it seems not to have sabotaged the weight loss! Nor the Bg. controls!

Friday to Paradise Harley-Davidson, Vance & Hines exhaust install, and all day on the Dyno Tune.

Weight and diet are under control, but not getting out for an "official" walk. (We manage to walk distances when the opportunity presents itself -- like parking lots, inside big-box stores.)

3 Mile this AM. Peter Johnson Rd. one end to the other. Takes about an hour. Wt. 227.8 27% -- significant gains! Bg. seems under control w/o meds. (We hope.)

Sunday -- Monday -- Tuesday

Sunday, 4/27 -- Monday, 4/28 -- Tuesday, 4/29

WEDNESDAY, 5/1/14 IS ONE MONTH ON THE REGIMEN ! ! !

SUNDAY --

Stopped Metformin this AM. Side effects seem to resolve by noon, and I'm feeling "recovered" with some energy, motivation.

Mt. bike (Nishiki) on the road. I took the hydration pack. Youngs River Road to Miles Crossing, Logan Road to Tucker Creek Lane. Steady pace. The climbs are arduous and we're using the low gears -- just sit on it and work the incline, no pushing but still a lot of work. Probably 85% on the climbs. We walk up the driveway.

17.61 Km -- 11 miles. 1:15 min.

Post ride Bg 113, 233# 30%

MONDAY -- WEEK FOUR

4.57 Km. -- 2.839 miles. Walk w/ poles, Peter Johnson Rd. Out to Tucker Cr. bridge, end of PJ, and return. Later in the PM. 230# 30% Bg. mid day 122 / 128

TUESDAY --

4.93 Km. 3.063 miles. Walk w/ poles, Peter Johnson Rd. Out to Tucker Cr. Lane to top of the first "hump" past intersection (big tree). To end of PJ and return. Double Time up the rise at the 1 mile post. 3.4 mph Max. 2.7 Avg.

226.2# 20% -- Bg. AM 136 post walk, 102.

STOP METFORMIN

Stop Metformin --

This med has been a huge obstacle to my well being,to progress. Not able to exercise, feeling bloated, listless. Stopping seems to let me feel better. Looking to get back at the routine -- starting with a walk this afternoon.

Weight has been up, in the 234 range. Diet has been tossed off track.

ICK ! ! !

Got out of bed about 10:30 AM. Took my meds, got back in bed . . . until about 2 PM. This and the "gastro" keeping me up until past 1 AM got me worried about meds Sx for Metformin. The concern with this Sx is lactic acidosis -- extreme hypoglycemia. We didn't have any.

Likely the feelings are from walking 5 miles on Monday. We're betting the sauerkraut didn't help.

And so "rest day" here. We cancelled the ride into PDX for fitting exhaust on the Harley. Solidm, non-stop rain forecast. We rescheduled for Friday, May 2.

Keep on track! Settled for the bacon ranch chicken burger at Mickey's -- toss the bun. We really wanted half a chicken.

THREE WEEKS

5.00 miles, 2.9 mph avg. 1:40 min.

Wt. at 229.8, fat 32% -- BS was running 138 pre walk and 99 post walk. This distance is a push. OK for once a week.

Sunday

Raining Saturday, and so took the day off. (Besides which it's my birthday.)

2.8 miles, Peter Johnson. At 3.2 mph that's about 55 min. That's what I've been averaging for walking speed on this route. Wt. 229.4, 31% -- We're making subtle adjustments to eating, so we don't pig out from boredom in the PM. We've been able to cut out the crap in the diet, refined flour, fat, etc. "Chicken Tenders" -- besides being about $4.99/lb. are batter coated and deep fat fried. There must be something else out there in the evening, in town!

Friday

Peter Johnson, one end to the other, w/ walking poles. 2.8 miles. 55 min. Weight is fluctuating at the 232 / 234 range. Fat at 32%

Then we did some yard work, cleaned up the lower driveway, planted some sweet pea in the hanging baskets. That was more work than I expected.

And so today, Saturday, we're "resting" -- although we may walk later today. Blood sugar is coming under control. Meds Sx are diminishing.

The Current Goldilocks Distance --

Sunday & Monday we walked nearly 5 miles each day. This takes about 90 to 100 minutes. Also takes some determination, and is not "enjoyable."

One end of Peter Johnson to the other and return runs about 2.78 miles (according to Garmin GPS). At 2.8 mph pace, this walk takes me just under an hour. Besides which, it's enjoyable, the "Goldilocks Distance" for day-in-day-out walks. Longer distance should for now be reserved for one day per week, a "stretch" with some planned recovery rather than running this distance two days together.

And so today, after a day off (for needed recovery) we logged 2.78 on Peter Johnson in a steady drizz. It felt good!

Yesterday I seemed intent upon eating everything I might get my hands on -- even stopping at Fred's for "Chicken Tenders" (at $4.99/lb.) Tenders are battered and probably deep fat fried. Still, my AM weight after the pig out ran 233.0 and 30%. I was amazed I didn't gain!

Today, after a "recovery" I ate better, got plenty of hydration, and a walk -- Back on track!

Metformin dose of 1000 mg. / day is OK -- watching carb intake and getting lots of fiber seems to be the key. No other Sx, except yesterday I was eating everything in sight and thought about that being a possible Sx. But it seems more like I needed food, rather than a meds Sx.

TWO WEEKS

Finished w/ two weeks.

4.72 miles -- Tucker Cr. Lane to Logan Rd. This distance takes some settling in and motivation to focus on the walking. Not difficult nor exhausting, just double the duration of the previous walks -- 90 minutes rather than 45 min.

We're speculating that this distance may be excessive if done every day -- for right now. Looking to get on the bicycles.

Weight running about 232, more or less. Variations depending on time of day, what I've eaten. 31% fat.

Increase in Metformin dose, from 500 mg. / day to 1000 mg. day (single tab), results in some gastric issues, but this may be owing to eating grapes (carbs/sugar). Paying attention to diet. Cut back on the cheese fat. Cottage cheese (non fat) w/ tomato, sunflower seeds, brewers yeast, wheat germ is a good complement for taking the AM meds w/ a meal.

Progress ! ! !

4.72 miles -- Tucker Cr. Lane to Logan Rd. W/ walking poles. (COLD! 43F 8 AM)

3.2 mph Avg. 1:27 hr. Elapsed time.

Wt. 231.2 32%

Blood sugar 103 post walk. START METFORMIN 1000 mg. dose.

Looking to set up mt. bike for rides -- Diet mostly raw veggies, salads, low fat milk, some cheese, cottage cheese, humus. Trying to figure out food options on road trips. We're thinking Deli options in grocery (salads). Also, set up for raw veggie and fruit options on the road.

INCREASE METFORMIN TO 1000mg./day

Pre-Walk BS - 150, Post-Walk BS - 113

Peter Johnson Rd. w/ poles, one end to the other and return, 2.65 mi. Steady pace, but no double-time. Recovery is improved, no post walk stiffness.

Wt. down to 231.8 and 32% -- Probably from diet and exercise! Feeling well motivated. Looking to ride bicycle, longer walks on the beach, eventually Tillamook Head hike.

INCREASE Metforin to 1000 mg. / day.

Rest Day Thursday -- Friday Back At It

Rest Thursday -- PDX for appts. at VA

Friday, full length of Peter Johnson, 2.65 mi. Wt. down to 230.0 ??? (I have no clue!) 32% fat.

Blood sugar was 173 at 8:45 AM, Post walk at 9:45 AM it was 103. (I had some potato salad earlier, like 7 AM.)

Tuesday / Wednesday

Wt. 237.8, 32% -- Blood sugars coming under control, down into the upper 120's. Metformin seems to be taking hold.

Peter Johnson, 2 mi. w/ poles both days Tues. Wed . . . Feeling tired and some stiffness, knee ache but it goes away when warmed up. Tired feeling may be Sx of Metformin, along w/ some gastro issues, flatulence. (But it could be the brewers yeast too.

We're making progress. When we don't initially feel like walking, we "rest up" (nap) in front of the TV until we feel ready to walk. Also, some constructive motivation to view the walk as "personal time" and an opportunity to get out and enjoy some recreation. We start out easy and only push the pace after getting warmed up.

Double Time distances are 225 yds. and 200 yds. Up the driveway is 200 yds.

We don't do the Double Time stretches unless we feel strong.

Peter Johnson -- Week ONE

Weight seems down a bit . . . 235, 32% Eating better, low/no carb, veggies. Lots of H2O per Metformin Rx.

Peter Johnson w/ Poles . . . 2 miles.

Double Time pace on return: 200 yds. and 100 yds. approx. Push pace up the drive to the house. Intervals to gain aerobic fitness.

Friday / Saturday START METFORMIN 4/4

Friday PM, after riding to PDX for service/tires on the Harley. 2 Miles, Peter Johnson, w/ poles. 40 min.

Wt. at 238, 32%.

Saturday AM, Peter Johnson, 2 miles, 40 min. Recovery improving, post walk stiffness resolving. Feet hurt, but it's arthritis.

BS is improving -- in the 123 / 134 range, down from mid 170s.

A1C 3.4 -- 6.1 optimal. We're running 8.3 last check, but diet/exercise is improving the numbers.

START Metformin, 500 mg. day

Gains Already!

2 miles on Peter Johnson, walking sticks. In just three days the back stiffness during the walk and general stiffness post walk seems to have abated.

Wt. is at 239, 33% on the fat (I think it's BMI.)

We're making some food revisions -- Veggie salads, purple cabbage w/ tomato, cucumber, celery, zucchini, yellow onion, sunflower seeds, soft boiled egg, tuna, Bac Uns (soy bacon bits), etc . . . balsamic and oil. For snacking we're doing celery and hummus (w/ salsa and garlic!) rather than chips/crackers and cheese.

We poured a large bottle of gin and a bottle of dry vermouth down the drain.

The up-side in all this is that my blood-sugars -- WITHOUT MEDS -- seem to be coming down into a controlled range -- 140's 150's

Pulling My Act Together

We shopped last night for healthy groceries, discovering that I can buy veggies for a day -- so I have them and they don't go south on me. Purple cabbage (salad ballast), zucchini, green bell pepper, cucumber, celery, yellow onion, tomato, sunflower seeds, Bac Uns (soy protein bacon bits)-- All this from "The New Fred Meyer." Their produce is much much better than CostCo, fresher, and in quantities I can use.

Low fat milk at CostCo, 2 doz. eggs which I soft boiled for snacks and salads. Low fat cottage cheese, frozen blueberries, grapes, I have Greek yogurt (no fat), balsamic vinegar, olive oil.

At any rate . . .

2 miles this AM, w/ walking poles. End of Peter Johnson and return home. This is the right distance for now, the right amount of climbing. Some stiffness, but we'll get past it shortly.

Objective here is to get fit enough to get out for recreational walks -- at the beach, Tillamook Head. Would be nice to get back on the bicycles -- since I have SEVEN of them and know what I'm doing on a bicycle (used to race road bicycles).

STOP DRINKING ! ! !

There, I said it. Hoping that the group from ADA will link to this blog and get some comments rolling. Every writer needs readers!

April Fool's Day, RESTART ! ! !

Rx Metformin, 500mg 2x day. This to control blood sugar. Rx, but not yet rec'd in the mail.

We walked out along the River Walk -- down to Englund Marine, about 1.4 miles. Back moderately stiff, but not causing me to stop walking.

I don't know what I weigh these days, 240 or thereabouts. Afraid to look . . .

April Fools is as good a day as any to get off my ass.