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.