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.
Tuesday, April 29, 2014
Sunday, April 27, 2014
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.
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.
Tuesday, April 22, 2014
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.
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.
Monday, April 21, 2014
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.
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, April 20, 2014
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!
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!
Saturday, April 19, 2014
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.
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.
Wednesday, April 16, 2014
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.
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.
Monday, April 14, 2014
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.
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.
Sunday, April 13, 2014
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.
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.
Saturday, April 12, 2014
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.
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.
Friday, April 11, 2014
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.)
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.)
Wednesday, April 9, 2014
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, 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.
Sunday, April 6, 2014
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.
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.
Saturday, April 5, 2014
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
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
Thursday, April 3, 2014
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
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
Wednesday, April 2, 2014
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!
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!
Tuesday, April 1, 2014
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.
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.
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