Wednesday, February 13, 2013
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.
Tuesday, February 12, 2013
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.
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.
Monday, February 11, 2013
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.
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.
Sunday, February 10, 2013
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.
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.
Thursday, December 6, 2012
Two Days Spin Bike
12 / 3 / 2012 16 min. Spin Bike, pulse rate to 140 (85%) in the mid (10 min. mark) workout.
12 / 4 / 2012 17 min. Spin Bike, pulse to 145 (standing) in the mid (10 min. mark) ride.
Weight in the evening was hitting 237 -- Jeez! But fat percentage was saying 27%. Could be a lot of water. I don't have a lot of energy for this stuff.
12 / 4 / 2012 17 min. Spin Bike, pulse to 145 (standing) in the mid (10 min. mark) ride.
Weight in the evening was hitting 237 -- Jeez! But fat percentage was saying 27%. Could be a lot of water. I don't have a lot of energy for this stuff.
Monday, December 3, 2012
Just Run / Bike / Swim Astoria
Just Run / Bike / Swim Astoria
http://www.facebook.com/groups/justrunbikeswimastoria/?ref=ts&fref=ts
This is a FaceBook page, for just what it says. For the most part it's cross training for triathlon, but not formally rigorous. I joined to reinforce some fitness goals.
That said, last night (12/2/12) I did 15 min. on the spin bike. It's raining and nasty outside. Pulse rate started at about 100 bpm, 5 min. to 120 bpm, 5 min. to 10 min. pushing to 130, 135, 140, and then 10 min. to 15 min. back down to 125 bpm.
8 oz. skim milk, protein (whey) powder.
Weight has been running in the 230 lb. realm, 31% fat. (Damn it!)
If MHR = 220 minus age, then my Max Heart Rate should be about 154. (I'm skeptical. I think I can go faster.)
90% --> 140 bpm
80% --> 124 bpm
76% --> 120 bpm
70% --> 110 bpm
I'm inclined to think these rates/percentages are on the low side, that 90% capacity is more like about 145 / 150 bpm -- MHR = about 165.
http://www.facebook.com/groups/justrunbikeswimastoria/?ref=ts&fref=ts
This is a FaceBook page, for just what it says. For the most part it's cross training for triathlon, but not formally rigorous. I joined to reinforce some fitness goals.
That said, last night (12/2/12) I did 15 min. on the spin bike. It's raining and nasty outside. Pulse rate started at about 100 bpm, 5 min. to 120 bpm, 5 min. to 10 min. pushing to 130, 135, 140, and then 10 min. to 15 min. back down to 125 bpm.
8 oz. skim milk, protein (whey) powder.
Weight has been running in the 230 lb. realm, 31% fat. (Damn it!)
If MHR = 220 minus age, then my Max Heart Rate should be about 154. (I'm skeptical. I think I can go faster.)
90% --> 140 bpm
80% --> 124 bpm
76% --> 120 bpm
70% --> 110 bpm
I'm inclined to think these rates/percentages are on the low side, that 90% capacity is more like about 145 / 150 bpm -- MHR = about 165.
Sunday, November 4, 2012
START HERE
Heading out to purchase clipless pedals for the spin bike. Set up the equipment for riding in front of the TV, HR monitor, hydration, etc.
Let's make Halloween a target recovery date.
-----------------------------------------------------------
ADDENDUM --
Purchased M-520 Shimano SPD pedals. $75 -- For the Schwinn Evolution spin bike.
Set the release on the clips to 10 detentes over the bottom end stop.
Now I have SPD clipless for the road bikes, and the same shoes work for the spin bike. These shoes, size 46, fit my feet. My previous shoes were size 44, and a bit tight these days. Mounted my Schwinn 564 stock road bike saddle in place of the padded stock saddle, better ergonomics. Rotated the seat bracket on the post 180 degrees forward so that the fore/aft adjustments put the seat were it needs to be over the bottom bracket.
Moved stored items out of the garage, back into the tack room. Moved the spin bike into the front room. Set up the HRM, and then 15 min. riding:
11/4/2012 -- 6 PM
Take 5 min to warm up to 120 bpm. Then 5 min. riding about 130 bpm, 5 min. cool down back to 120 bpm.
Protein shake: 8 oz skim milk, strawberry, banana, yogurt, whey protein.
Then again this AM:
11/5/2012 -- 10 AM
5 min. to 120 bpm, 5 min. to 10 min / 13 min. 130 to 141 peak. Recover to 120 at 15 min.
Protein shake.
Weight: 227.8 28%
BP -- 129/76 89 bpm post ride.
Let's make Halloween a target recovery date.
-----------------------------------------------------------
ADDENDUM --
Purchased M-520 Shimano SPD pedals. $75 -- For the Schwinn Evolution spin bike.
Set the release on the clips to 10 detentes over the bottom end stop.
Now I have SPD clipless for the road bikes, and the same shoes work for the spin bike. These shoes, size 46, fit my feet. My previous shoes were size 44, and a bit tight these days. Mounted my Schwinn 564 stock road bike saddle in place of the padded stock saddle, better ergonomics. Rotated the seat bracket on the post 180 degrees forward so that the fore/aft adjustments put the seat were it needs to be over the bottom bracket.
Moved stored items out of the garage, back into the tack room. Moved the spin bike into the front room. Set up the HRM, and then 15 min. riding:
11/4/2012 -- 6 PM
Take 5 min to warm up to 120 bpm. Then 5 min. riding about 130 bpm, 5 min. cool down back to 120 bpm.
Protein shake: 8 oz skim milk, strawberry, banana, yogurt, whey protein.
Then again this AM:
11/5/2012 -- 10 AM
5 min. to 120 bpm, 5 min. to 10 min / 13 min. 130 to 141 peak. Recover to 120 at 15 min.
Protein shake.
Weight: 227.8 28%
BP -- 129/76 89 bpm post ride.
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