Week 27 > July 22 – July 28:
Sunday: (Stretched > Core AB-routine; 3-rounds Heavy Bag; At Work > 6.02 mi walk/5:00:24; 1 mi walk/33:08; Total Steps = 23,805 = 10.62 mi)
07.21.18 | Closing Circles
Week 26 > July 15 – July 21:
Sunday: (Stretched > Core AB-routine; 3-rounds Heavy Bag; At Work > 4.0 mi walk/3:37:40; Total Steps: 20,445 = 9.12 mi)
Monday: (D/O; 1.0 nu walk x 3 + 0.5 mi walk; Total Steps = 16,447 = 7.40 mi)
Tuesday: ((Stretched > FreeWeights-I; 3-rounds w/Heavy Hands; Total Steps: 16,129 = 7.26 mi)
Wednesday: (Stretched > AB-II; 3-rounds Heavy Bag; 1.o mi walk; Biked 6.70 mi/36:00; Total Steps: 13,218 = 6.14 mi)
Thursday: (Stretched > AB-III; 1.0 mi walk; Total Steps: 11,023 = 4.98 mi)
Friday: (D/O; 1.0 mi walk; 1.o mi walk; Total Steps: 14,301 = 6.46)
Saturday: (Stretched > FreeWeights-II; 3-rounds w/Heavy Hands; Biked 8.42 mi/35:00; At Work > 2.0 mi walk/1:27:34; Total Steps: 16,208 = 7.31 mi)
NOTES: This week was all about closing circles, like the exercise circles featured on the Apple watch exercise app. Included are daily Move, Exercise and Stand goals, that narrow toward closure as one goes through their day. I’ve shifted perspective from casually paying attention to those, to instead making it a priority to close each daily. I figure if I hit all three in a day, I must have done something right. It certainly can’t hurt. I’ve closed out my circles 15 days in a row as of Saturday. On the job front, I’m tired. I’ve worked three weeks straight, and the weekend work at the hospital is physical in nature, lots of walking and sometimes hands on with removing people. I’m trying to get sleep but it’s not rejuvenating me. I’m hitting my workouts, which helps burn off stress, but more fatigue. On the plus side my weigh-in Saturday was a new low for this year. My goal is an additional weight drop of 7.2 pounds, to reach 185 pounds.
07.14.18 | Making It Happen
Week 25 > July 8 – July 14:
Sunday: (Stretched > Core AB-routine; 3-rounds Heavy Bag; At Work > 6.5 mi walk/4:19:34; Total Steps: 22,304 = 10.26 mi)
Monday: (D/O; 3.41 mi walk; Total Steps: 19,909 = 9.02 mi)
Tuesday: (Stretched > FreeWeights-I; 3-rounds w/Heavy Hands; Biked 8.32 mi/44:05; Total Steps: 12,597 = 5.88 mi)
Wednesday: (Stretched > AB-II; 3-rounds Heavy Bag; 3.o mi walk; Total Steps: 18,510 = 8.4 mi)
Thursday: (Stretched > AB-III; 1.0 mi walk; Biked 7.0 mi/35:44; Total Steps: 10,891 = 4.79 mi)
Friday: (D/O; 3.0 mi walk; Total Steps: 14,577 = 6.47 mi)
Saturday: (Stretched > FreeWeights-II; 3-rounds w/Heavy Hands; At Work > 3.02 mi walk/1:48:38; Total Steps: 20,786 = 9.09 mi)
NOTES: Took a lot of convincing and shaming to get me up Sunday to come back from a week off and hit my scheduled workout, but did it. The stretching definitely helped with my stiffness from working second job Saturday night. Once I hit my first workout the rest of the week fell into place, and I hit all scheduled workouts. I didn’t loose too much ground on my weight from my recent low of two weeks ago. I’m monitoring closely how my body is handling a full 40-hour work week, with workouts, plus a second job on weekends.
07.07.18 | A Break in the Routine
Week 24 > July 1 – July 7:
Sunday (At Work > 5.0 mi walk/3:03:51; Total Steps: 22,101 = 10.71 mi)
Monday (Total Steps: 11,698 = 5.67 mi)
Tuesday (2.13 mi walk; Total Steps: 13,457 = 6.30 mi)
Wednesday (Total Steps: 13,089 = 6.07 mi)
Friday (2 mi walk; Total Steps: 14,264 = 6.65 mi)
Saturday (At Work > 1.50 mi walk/57:20; 2.61 mi walk/1:48:19; Total Steps: 24,163 = 11.o mi)
NOTES: Started new job in state government, and I am keeping the hospital security gig part-time on weekends. Doing the simple math, this means I’m working seven days a week. Not sure about the sustainability, but we are giving it a go. With this in mind, I gave myself an adjustment week-off from workouts to correspond with the July 4 festivities.
06.30.18 | Monster Week
Week 23 > June 24 – June 30:
Sunday: (At Work > FreeWeights-I; 3.50 mi walk/2:16:30; Total Steps: 20,667 = 9.96 mi)
Monday: (Stretched > Core AB-routine; 3-rounds Heavy Bag; At Work > 3.65 mi walk/2:16:04; Total Steps: 21,503 = 10.68 mi)
Wednesday: (Stretched > AB-II; 3-rounds Heavy Bag; At Work > 3.25 mi walk/1:42:36; Total Steps: 20,430 = 10.13 mi)
Thursday: (D/O; At Work Overnight in Berea > Total Steps; 17,388 = 8.26 mi)
Friday: (D/O; At Work Overnight in Berea > Total Steps: 13,747 = 6.52 mi)
Saturday: (Stretched > AB-III; 6-rounds w/Heavy Hands; At Work > FreeWeights-II; 3.0 mi walk/1:54:07; Total Steps: 19,558 = 9.64 mi)
NOTES: Worked overnight shift in Berea, 10PM-7AM on Thursday, got home and slept seven hours, woke up to eat and fell back asleep for 16-hours. Total exhaustion. I had to cobble together getting 40 hours of work this week, which resulted in my having to patchwork my workouts together. Certain exercises, boxing or cardio got piggybacked on different days from where they were originally scheduled, but everything got done, plus plenty of extra walking at work.
Hitting my workouts, eating cleaner and managing the physical demands at work has resulted in a 9.2 pound weight reduction over the past four weeks.
JUNE CIRCLES CLOSED: 26
06.23.18 | Keep on Walking
Week 22 > June 17 – June 23:
Sunday: (Stretched > Core AB-routine; 3-rounds Heavy Bag; At Work > 3.18 mi walk/2:15:25; Total Steps: 21,106 = 10.46 mi)
Monday: (D/O; At Work > Total Steps: 14,682 = 7.22 mi)
Tuesday: (FreeWeights-I; At Work > 4.0 mi walk/2:05:35; Total Steps: 22,492 = 11.04 mi)
Wednesday: (Stretched > AB-II; 3-rounds Heavy Bag; At Work > 2.94 mi walk/1:48:05; Total Steps: 24,375 = 11.98 mi)
Thursday: (Stretched > AB-III; 3-rounds w/Heavy Hands; At Work > 3.26 mi walk/2:25:34; Total Steps: 26,848 = 13.13 mi)
Friday: (D/O; At Work > 3.64 mi walk/2:03:38; Total Steps: 19,918 = 9.57 mi)
Saturday (Stretched > FreeWeights-II; 3-rounds w/Heavy Hands; Biked 7.78 miles/38:00; Total Steps: 15,491 = 7.52 mi)
NOTES: Hit all my workouts, and continued to average around 10 miles of walking per shift at work. Had a 4.4 pound weight drop between last week and this week.
06.16.18 | Walking the Beat
Week 21 > June 10 – June 16:
Sunday (Stretched > Core AB-routine; 3-rounds Heavy Bag; Biked 9.13 mi/45:44)
Monday (D/O; At Work > 4.88 mi walk/2:39:02; Total Steps: 19,812 = 9.61 mi)
Tuesday (At Work > 4.10 mi walk/3:49:06; Stretched > FreeWeights-I; 3-rounds w/Heavy Hands; Total Steps: 25,071 = 12.15 mi)
Wednesday (Stretched > AB-II; 3-rounds Heavy Bag; At Work > 4.30 mi walk/3:25:27; Total Steps: 19,272 = 9.62 mi)
Thursday (Stretched > AB-III)
Friday (D/O; At Work >3.33 mi walk/1:48:47; Total steps 22,149 = 10.65 mi)
Saturday (Stretched > FreeWeights-II; 3-rounds w/Heavy Hands; At Work >3.01 mi walk/2:06:41; 2.43 mi walk/1:15:17; 2.65 mi walk/1:39:49; Total Steps 30,978 = 15.03 mi)
NOTES: Started my new hospital security job. There is an insane amount of walking. On average about 10 miles per shift. I do at least one scheduled patrol each shift, which is generally 3-miles round trip, so I’ve subbed out biking as cardio, and instead taken to using all the walking I do at work. Even on off-workout days I’m hitting all my daily exercise, move and stand goals.
06.09.18 | Back to Normal
Week 20 > June 3 – June 9: Sunday (Stretched > Core AB-I routine; 3-rounds Heavy Bag; Biked 10.98 miles/1:00:03); Monday (D/O); Tuesday (Stretched > FreeWeights-I; 3-rounds w/Heavy Hands; Biked 8.36 miles/45:37); Wednesday (Stretched > AB-II; 3-rounds Heavy Bag; Walked 0.60/16:03); Thursday (Stretched > AB-III; Biked 7.5 miles/1:03:38); Friday (D/O); Saturday (Stretched > FreeWeights-II; 3-rounds w/Heavy Hands; Biked 9.82 miles/50:01)
NOTES: Solid week, definitely a little sore, but in a good way. This week I hit all exercises exactly on schedule. I’m having fluctuations in my weight. I’ve been drinking this GNC protein drink, mixed with a banana and blueberries, almost daily, which aids recovery for my upper body from weight lifting and cardio strength training, but also adds weight. On the positive side, my weight fluctuation is now occurring between 200-205 pounds, instead of between 205-210. Once this container of protein supplement is gone I’m going to cycle off it for a bit and see if I can push through to an additional weight drop.
06.02.18 | Big Week
Week 19 > May 27 – June 2: Sunday (Stretched > Core AB-I routine; 3-rounds Heavy Bag; Biked 7.94 miles/46:10 mins); Monday (Stretched > FreeWeights-I; 3-rounds w/Heavy Hands; Biked 6.16 miles/35:38 mins); Tuesday (D/O); Wednesday (Stretched > AB-II; 3-rounds Heavy Bag; Walked 1.13 miles/32:52); Thursday (D/O); Friday (Stretched > AB-III; Biked 7.35 miles/48:48); Saturday (Stretched > FreeWeights-II; 3-rounds w/Heavy Hands; Biked 9.09 miles/45:19)
NOTES: Feeling good, feeling right! This was a big week of workouts. I hit all scheduled routines. Definitely felt the impact by mid-week, but shuffled around my workout/day-off schedule to catch a break when most needed and made it through. No serious tweaks or strains.
MAY CIRCLES CLOSED: 14 (Exercise circles featured on Apple watch)
05.26.18 | Coming Back Online
Week 18 > May 20 – May 26: Sunday (AB-II; 3-rds Heavy Bag); Tuesday (AB-III); Thursday (Biked 5.11 miles/37 mins); Saturday (FreeWeights-II; 3-rounds w/Heavy Hands)
NOTES: After two weeks of re-introducing exercise one time each week, I was able to cajole my body and psyche into exercising four days this week. I kept one day off in-between each exercise day to allow by body to acclimate and not go too fast too soon. This coming week I’m looking to re-install my standard five day workout routine, including core body sculpting, weight lifting and biking.
I went dormant on March 26, when my father was transported by ambulance to the hospital. He remained out of the house for over a month. That spiraled me off my routine for six weeks, and led to a divergence from my path on several levels. He is now home and continuing to improve. Now with some effort, guilt, and considerable chastising of myself, I have steered my body and focus back onto a more righteous passage.
05.19.18 | It’s A Start
Week 17 > May 13 – May 19: Wednesday (FreeWeights-I)
NOTES: All I could force was the free weight workout. I aspired to slide in a workout behind that to reach two for the week, but when it came down to actually going in the room to do it – that didn’t happen. I’m getting closer. I want the routine back. I want the fitness. I want the sense of accomplishment to return.
05.12.18 | A Pulse Has Returned
Week 16 > May 6 – May 12: Friday (ProActive 5k race – 3.1 miles)
NOTES: It took my 6-year-old Isabella to motivate me to get up and actually do some physical exercise. Her school provided training to all who planned to participate in the yearly ProActive 5k race through downtown Frankfort. Trust me it wasn’t pretty, but Bella did awesome considering it was her first race and temperatures were well into the 80s. Now I need to build upon this start going into next week.
05.05.18 | Kentucky Derby Week
Week 15 > April 29 – May 5: No workouts.
NOTES: Between some seriously stressful job searching and Derby week festivities, it’s remarkably easy not to exercise. I’m working on a return, slowly working toward it.
APRIL CIRCLES CLOSED: 3
04.28.18 | The Gravity of Inactivity is Strong
Week 14 > April 22 – April 28: No workouts.
NOTES: My father has finally returned home from his hospital stay and in-residence physical rehab facility stint. Now if I can get my butt back on its exercise track.
04.21.18 | The Funk Continues
Week 13 > April 15 – April 21: No workouts.
04.14.18 | Unforeseen Circumstances Part III
Week 12 > April 8 – April 14: No workouts.
NOTES: Still driving back and forth to Lexington most days to hang out with my dad in residential rehab. Sounds like he may get cut loose next week. Regardless, internally, my body is ready to begin working out again. I’ve absorbed this change in schedule and it is time to factor back in exercise. I also want to detox from too much fast food grabbed out of convenience in my travels. Here’s hoping this week brings a return to diet, exercise and both my parents back in their home.
04.07.18 | Unforeseen Circumstances Part II
Week 11 > April 1 – April 7: No workouts.
NOTES: My father has been unexpectedly ill and is spending three weeks at a residential rehab facility in Lexington, which is 30-some miles south from my home. It’s not far, but add to that keeping him company for several hours after arriving and it becomes a chunk of each day’s discretionary hours.
I’ll mention three things that come to mind as I contemplate my father’s health in relation to discussing my exercise schedule. One, moments like this make you appreciate what is really important in life. All the new technology and entertainment options are great, but pale in comparison next to interpersonal relationships with loved ones.
Second, being healthy and having the ability to exercise is a blessing. People casually toss around the sentiment “at least you have your health,” but when that suddenly is not the case it really brings into clarity how being ill or injured can impact a person’s life and those around them. It’s impossible to appreciate what good health means when you are younger. It requires reaching a certain age, where one can have some perspective on how a disability or illness can impact a person. It changes everything. Sitting around hospitals and rehab facilities will make you take notice of how much is involved in simply getting up out of a chair and having the ability to walk down a hallway without assistance.
Third, real exercise is hard. It’s not easy even when a person is fully healthy. But when something unexpected happens, at least for me, exercising is one of the first things that gets put on hold. Like right now, my schedule is not the same as it was before my father became ill. I’m having to travel most days out of town, it messes with my sleep and I just don’t have the same amount of time to get in my workouts. I’m striving to pull it back together but it is awful easy to postpone exercise.
03.31.18 | Unforeseen Circumstances
Week 10 > March 25 – March 31: Sunday (Core AB-I routine; 3-rounds Heavy Bag)
NOTES: That was it for this week as my father became suddenly ill and had to be transported to the hospital by ambulance. He took a turn for the worse at midweek, before his health improved going into the weekend. He was discharged, then transferred to a residential rehab facility in Lexington for a 20 day stay.
Needless to say there has been frequent and long hours spent with him in these facilities, and no shortage of hand-wringing about his condition. Certainly working out would help in alleviating some of my stress, but that isn’t in the cards yet.
MARCH CIRCLES CLOSED: 15
03.24.18 | Fluctuating Weather
Week 9 > March 18 – March 24: Sunday (Stretched; Core AB-I routine; 3-rounds Heavy Bag; Biked 10.21 miles/59:00 mins); Monday (D/O); Tuesday (D/O); Wednesday (FreeWeights-I; 3-rounds w/Heavy Hands); Thursday (AB-II; 3-rds Heavy Bag); Friday (AB-III; Biked 6.67 miles/38:09 mins); Saturday (FreeWeights-II; 3-rounds w/Heavy Hands)
NOTES: So much for better weather this week. Cold, rain and snow was the theme most days this week. An unscheduled day/off Tuesday put me in a position to need five workouts in a row. I got that. But was only able to hit two bike rides due to snow and rainy conditions. Getting better back motion on my jabs in boxing.
ADDED NOTE: Started consuming a new protein drink to supplement my workouts and as meal replacement. I’m using GNC Pro Performance 100% Whey Protein (Creamy Strawberry). It provides 24-grams of protein in 130 calories.
03.17.18 | Hitting My Marks
Week 8 > March 11 – March 17: Sunday (Core AB-I routine; 3-rounds Heavy Bag; Biked 9.10 miles/56:37 mins); Monday (D/O); Tuesday (FreeWeights-I; 3-rounds w/Heavy Hands); Wednesday (AB-II; 3-rds Heavy Bag); Thursday (Biked 7.11 miles/39:38 mins; AB-III); Friday (D/O); Saturday (FreeWeights-II; 3-rounds w/Heavy Hands; Biked 8.31 miles/50:02 mins)
NOTES: Solid week. I was amped to hit my workouts. I did see some improvement in my free weight lifts. Static in my mixed cardio routines. My body was definitely feeling the hard hitting workouts from the previous week. I was digging my days off for sure.
Weight is becoming a creeping anxiety for me. This was not a great food week. I was rewarded with pizza for helping to remove debris from my parent’s basement; lots of pasta late as the NCAA basketball games kicked off; My 14-year old turned 15, and we had a birthday dinner out of gourmet hamburgers with all the trimmings; and there was the Nerf gun birthday party Isabella attended Saturday morning that provided pizza to all for the two-hour event. Pasta, rice and bread were all offenders this week. I’m trying to distance myself from those heavy items and get comfortable with the cravings from decreased food intake, but I’m not strong enough, at least not yet, to turn down free pizza.
I finished the last of Syntha-6 Edge (Strawberry Milkshake Flavor) protein mix. I’m wondering if the protein is too much for me to work off considering my age and slowed metabolism. With the bad foods I consumed this week it’s hard to accurately know the culprit for sure, but would have thought some pounds would melt away with this much activity. Instead I put on 1.7 pounds this week. I hit three bikes this week, and with slightly warmer weather and dry climates, I’m down with adding another bike ride into this week.
03.10.18 | I Got My Mojo Working
Week 7 > March 4 – March 10: Sunday (Core workout with AB-I routine; hit heavy bag for 3-rounds; biked 6.84 miles/44:05 mins); Monday (D/O); Tuesday (FreeWeights-I; 3-rounds w/Heavy Hands); Wednesday (AB-II; 3-rds heavy bag); Thursday (AB-III; biked 5.07 miles/30:11 mins); Friday (D/O); Saturday (FreeWeights-II; 3-rounds w/Heavy Hands; biked 8.32 miles/53:22 mins)
NOTES: The first workout of this week piggy-backed on last week’s five in a row, to make six workouts total in a row. It’s not that big of an accomplishment, but it is for me right now, because I hit all my marks and got back on schedule. Very happy for a day/off Monday.
That being said, killer workouts all week. I added weights and reps on my free-weight sets; added reps to those wicked ab crushers; and added time to planks, 6″, extremes and teasers.
Very pleased with the added movement I’m gaining in my boxing. Head movement and combinations are coming much more naturally, and footwork is starting to move without so much effort.
Super-psyched the rain stopped this week and I hit three bike rides. Considering my gearing is not fully functional, it was interesting to go up a variety of South Frankfort’s nastiest hills.
03.03.18 | The Sweet Science is Starting to Hit Home
Week 6 > Feb. 25 – March 3: Sunday (D/O); Monday (D/O); Tuesday (Core workout with AB-I routine; hit heavy bag for 3-rounds); Wednesday (FreeWeights-I workout; sparred 3-rounds w/Heavy Hands); Thursday (AB-II routine; hit heavy bag for 3-rounds); Friday (AB-III routine); Saturday (FreeWeights-II workout; sparred 4-rounds w/Heavy Hands)
NOTES: Rough start to the week. I couldn’t force myself into doing my Sunday workout after a mimosa-infused family brunch, and again failed to talk myself into making it up on my scheduled day/off Monday. No problem, I regrouped and knocked out all five routines in the following five consecutive days.
I must say this exercise is really helping me cope mentally. I’m a month and a half into an intense find-a-job search mode that is super stressful and fairly depressing, but having this workout schedule set, and available downstairs in my basement is straight cash money in terms of keeping me grounded and offering a daily stress release.
In particular this week – I finally began to turn some punches over in my sparring. It’s hard to explain to those not familiar with boxing, but when you throw a hook the correct way, with your legs, hips and back propelling the punch, delivering it with proper form – it pops that special way, like hitting the sweet spot.
My sparring four days a week is constituted by each round lasting three minutes, with one minute off in between. Two of those days are shadow boxing with Heavy Hands. I rotate my Heavy Hands, between one or two pound weights. Those two-pounders really get hefty toward the end. The other two days I hit a heavy bag and that is where form pays off. With all the job-search stress, I put a beating on that bag.
Sadly, no biking to follow up my debut from last week. It was nasty out all week, rain and more rain.
ADDED NOTE: I’m now taking full advantage of my Apple Watch for these workouts and tracking each session per exercise.
FEBRUARY CIRCLES CLOSED: 5
02.24.18 | Biking Re-enters the Picture
Week 5 > Feb. 18 – Feb. 24: Sunday (Core workout with AB-I routine; hit heavy bag for 3-rounds; biked 6.82 miles/37 mins); Monday (D/O); Tuesday (FreeWeights-I workout; sparred 3-rounds w/Heavy Hands); Wednesday (AB-II routine; hit heavy bag for 3-rounds); Thursday (AB-III routine); Friday (D/O); Saturday (FreeWeights-II workout; sparred 3-rounds w/Heavy Hands)
NOTES: Okay, this week I began to feel some control over my AB Ball routine instead of a straight fight to the death. Both free weight routines were smoother and that helped with push-ups and planks.
The aerobic/cardio strength training and weight lifting has been great, but that isn’t taking pounds off. Since running is a no go thus far, I opted to dust off my reliable Gary Fisher mountain bike. It’s an urban assault vehicle and has traversed terrain in Washington, DC, New Orleans, Iowa and Kentucky. The gearing needs some attention but I knocked out a solid ride that got me sweating.
ADDED NOTE: Started consuming a protein drink to supplement my workouts and as meal replacement. I’m using Syntha-6 Edge (Strawberry Milkshake Flavor) available at GNC. It provides 24-grams of protein, with 11-grams of amino acids in 150 calories. I add one scoop of Syntha-6 Edge into a blender with a banana, some assorted frozen blueberries, and 1 cup water and liquified for a refreshing fruit protein smoothy.
02.17.18 | The Weak Week
Week 4 > Feb. 11 – Feb. 17: Sunday (Core workout with AB-I routine; hit heavy bag for 3-rounds); Monday (D/O); Tuesday (FreeWeights-I workout; sparred 3-rounds w/Heavy Hands); Wednesday (AB-II routine; hit heavy bag for 3-rounds); Thursday (AB-III routine); Friday (D/O); Saturday (FreeWeights-II workout; sparred 3-rounds w/Heavy Hands)
NOTES: This was the week where my head started playing tricks on me, and wanted to convince me I’m tired, and don’t go too hard to fast, etc. That little voice tried to tell me to “take a week off, to recover and absorb the supposed work I’ve already accomplished.” I stayed strong and kept to my routine, though I didn’t force anything. If I felt like doing it easy I went with that. If eight leg lifts felt hard enough I let it slide, and kept moving on with my routine.
Stretching fell by wayside this week since I’m not running. That doesn’t mean it’s not important. I’ll get it going again, but I offered “no stretching” as a mental concession to myself, in return for hitting my workouts as scheduled. I have to build up my mental strength first, to ingrain the workouts back into a part of my everyday life, to the point where if I miss a workout my day isn’t complete. Stretching shall return. Baby steps my friends, baby steps…
Any of that is better than giving in to the little voice. Because the reality is that taking the week off might feel better, but it isn’t going to help and chances are one week off becomes two, or at the very least it’s that much easier to take an unscheduled break next time. By staying on schedule progress builds as the fatigue is pushed through. I hit my marks, check the workout off my “to-do list” for the day and keep moving forward.
02.10.18 | Push-ups Give A Reality Check
Week 3 > Feb. 4 – Feb. 10: Sunday (Stretched; Core workout with AB-I routine; hit heavy bag for 3-rounds); Monday (D/O); Tuesday (Stretched; FreeWeights-I workout; sparred 3-rounds w/Heavy Hands); Wednesday (Stretched; AB-II routine; hit heavy bag for 3-rounds); Thursday (Stretched; AB-III routine); Friday (D/O); Saturday (Stretched; FreeWeights-II workout; sparred 3-rounds w/Heavy Hands)
NOTES: This all feels clunky just yet and it’s a reality check for how far some of my fitness has slid. Push-ups are a great check for an overall fitness level. Not as obvious as pull-ups, but a more pedestrian gauge, and I’m not looking great. Same with my AB routines. These are time-tested and assembled from decades of trial and error exercise sets, where I’ve cobbled together a mixed set of actions that will hit low, mid and high ABs, and happen to not be exercise motions I hate. That being said, I am far from ready for prime-time.
Likewise my boxing skills are vastly out of practice. Right now I’m trying to focus on stance and hand placement. I’m throwing consciously slow to get the motion down smoother, and allow my shoulder, body and hips to start adjusting to the dimensions needed to throw a proper punch with follow through to drive the power. Footwork and feet placement are similarly horrid.
02.03.18 | The Workout Schedule Begins to Solidify
Week 2 > Jan. 28 – Feb. 3: Sunday (Stretched; Core workout with AB-I routine; hit heavy bag for 3-rounds; ran 1.5 miles); Monday (D/O); Tuesday (Stretched; FreeWeights-I workout; sparred 3-rounds w/Heavy Hands); Wednesday (Stretched; AB-II routine; hit heavy bag for 3-rounds); Thursday (Stretched; AB-III routine); Friday (D/O); Saturday (Stretched; FreeWeights-II workout; sparred 3-rounds w/Heavy Hands)
NOTES: To start the week I took a stab at running and almost immediately from the start my ankle was unhappy at a pain level not conducive to inspire much distance – 1.5 miles of hobbling/walking. Not sure what has it so agitated at suddenly running. I’ve had no trigger event to cause injury. It’s more like an arthritic-type pain, with inflammation in specific region, regardless of having taken nearly six months off running and using new sets of running shoes. Crazy! Maybe age and mileage on my body are taking hold. Regardless, this will require professional medical attention to take a look and that’s not possible currently.
What I’m not doing this time around is getting discouraged and shutting down my other workouts just because I can’t do all the things I want to do at the same time. I am remaining “flexible” to the circumstances, and proceeding forward with my other cardio-aerobic-strength/weight training endeavors. Activities are scheduled for five times a week. All things being equal, I would do some stretching, aerobic strength work, and then head out for a run. The run ins’t possible yet but the train is moving on other fronts.
JANUARY CIRCLES CLOSED: 1 (Exercise Circles featured on Apple watch)
01.27.18 | The 2018 Workouts Begin
Week 1 > Jan. 21 – Jan. 27: Sunday (D/O); Monday (Core workout with AB-I routine; hit heavy bag for 3-rounds); Tuesday (FreeWeights-I workout; sparred 3-rounds w/Heavy Hands); Wednesday (Stretched; AB-II routine; hit heavy bag for 3-rounds); Thursday (Stretched; AB-III routine); Friday (D/O); Saturday (Stretched; FreeWeights-II workout; sparred 3-rounds w/Heavy Hands)
Working to modify, clean up and decrease food intake – harder than it would seem…
12.12.17 | Tough Sledding
From May through October, on multiple occasions I attempted to get my usual strength and cardio routine off the ground to move it forward into a week-to-week, sustainable presence in my life. That became an impossibility. Something with my feet have become a constant presence. I rotated in three new sets of shoes and added extra cushioning, but I could never sustain more than two weeks of activity before one foot or the other would put me on the shelf. I’m trying to work through this new wrinkle that has showed up at age 50. Sometimes I need a moment to digest a change such as this, and then can take a step back to modify my intensity and types of exercise. Here’s hoping for a better 2018.
04.26.17 | Back At It
It has been a long, inactive winter. Too much stressful work stuff and overcompensating with comfort food. Today I finally ran out of excuses and jumped back out on the pavement. It was a leisurely 3-mile trot from the house, up a couple hills by the state capitol, and the rest was even road. I consciously kept my pace slow and even. I didn’t want this to hurt at all. No need to, I have all summer to hurt. At 33:13 it shouldn’t hurt, but by the end my legs could feel the inactivity. It’s nothing spectacular. Still, we have to start this up somewhere.
09-03-16 | Slow and Long
What a difference a week makes. Gone was the humidity and high temps from the week before. The change to a milder climate allowed my training partner and myself to hold off on running until 10AM. I had 12 miles to knock out, and the drop in temperature was much appreciated.
I never felt great on this run. This was a two mile increase from the week before, and I knew it would be a big run. I wanted to get a 10-plus mile run in the books, and this was my weekend. I kept it slow and easy, but by 7 miles I was feeling the stress. While my mileage has increased, my weight has not dropped like I’d hoped, so dragging 207 pounds around for 12 miles is not ideal.
I wanted to hit my distance mark. This would require patience, wherewithal and a solid pain threshold. I started getting twinges at 10 miles of things wanting to cramp and seize. I couldn’t have that, it would lock my body up. Thankfully it held off. I did 12 miles in 146 minutes, or basically a 12-minute mile. My calfs on both legs were tripping, but not as bad as the previous week. Even though I went two miles longer this Saturday than last, by body wasn’t as wrecked due to the decrease in heat and humidity.
08-27-16 | The Dog Days of Summer
Saturday had arrived and a 10 mile run was on the schedule. It was going to be 90-plus degrees later that day, so I needed to get out on the pavement in the morning. About the best my training partner, Matt, and I could muster was 8AM. It had been a long week and neither of us was interested in getting up as early as we do on a work day. In hindsight we should have gone at 6AM. The humidity was brutal by 8:00 and the sunlight became searing once it crested the hills surrounding South Frankfort, lighting up the pavement.
This was only a training run and I took it nice and slow, but by 6 miles it was getting ugly. I had Gatorade and a Clif-shot to keep me moving. By 8 miles it was a trudge to the finish. I ended up being out there 115 minutes, or 11:30 minute miles. Those last couple miles added considerable time to my overall mile-per-minute average.
I’ve had plenty of runs that are 5 miles and under, but above that distance not so much, as I continue to build my base and endurance. That makes these longer runs a real treat each time out, especially in the heat. This 10 miles directly impacted the rest of my Saturday, putting me in bed for a couple hours to recover. After cooling off, hydrating and some rest I moved to the couch. That amount of time exposed to the elements had my calves tripping. Both were undulating and twitching from spasms for most of the night. I recovered fine, but bring on the fall temps.
08-21-16 | Long Run Recovery
The important thing here is I ran almost 9 miles Saturday morning. I’ve been on near radio silence since May due to the start of a new job in Louisville and the daily commute required.
I’ve done no writing and struggled to keep my workouts consistent. There was a multi-week break at the beginning of June, where I couldn’t get my head around much of anything but coping with job training. It’s still ugly but I’m starting to normalize. My four weekly runs have returned and I’ve instituted a 1-mile per week mileage increase, taking me from 4-miles to near 9.
Each of these long weekend runs are the most miles I’ve run since last October, so towards the end they get ugly. I’m relatively strong into 5 and 6 miles, but beyond I don’t have enough touches yet to be competent. I’m working hills as well in the heat, and those are like body blows early in a fight. Toward the end my legs are rocked from the distance and elevation.
It’s a process, and I’m just getting to where I can actually train. The plan is to still run a 10-miler in September and maybe three half-marathons in the fall.
Stay thirsty my friends.
05-07-16 | Kentucky Derby Day
It was a beautiful morning in Kentucky Saturday. The Derby would be run around 6PM, and this was just the kind of morning that lends itself to inspiration, breakfast drinks and putting on finery to attend the biggest and most prestigious horse race in the world.
I was not doing that. My task was to deliver kids to the Governor’s Downtown Derby Celebration in Frankfort. It’s the Capital City’s celebration of all things Derby.
There is food, plenty of bourbon flowing through the streets, bouncy castles, pony rides and all sorts of kid-friendly activities. There’s even the Peddle for the Posies, a midget bike race for adults.
I probably should have gotten up early and done my workout, but after dealing with my dad taking a fall yesterday afternoon and hospital visits, when I did get to sleep, getting up early wasn’t happening.
Against my instincts, I declined any alcoholic refreshments at this event, even with children running about everywhere. I knew I needed to get a workout done later and a Mint Julep would not help make that happen.
I did fill up on some of the fine cuisine but walked a bunch of that off.
By 3PM I was clear to exercise. The YMCA was open for business and I did a challenging free weight workout, then hit the pavement. This was a mileage step-up day. I went from 3 miles to 4.5 miles.
Thankfully clouds had offered some coverage from the sun. I took water with me and decided to go slow and easy. I never got really tired, but I was only doing 10 minute miles, finishing in 45 minutes.
With the weight training and it being the end of a full week of strength training, with four runs included, the sauna and steam room were welcomed to soothe my aching body.
I’m at a Derby party now in Louisville, having some light beers and relaxing. Time to ease up on the alcohol though, I have a 3 mile run tomorrow.
Happy Kentucky Derby to all!
05-05-16 | Rough Night
This just wasn’t my night. I was supposed to do some cardio strength training Wednesday but my schedule prevented that, so I doubled my cardio workout Thursday on a day when I was only supposed to run.
I got all the crunches, 6-inches, reverse crunches and such done in like 45 minutes, stretched, and it was time to hit the pavement. I needed to switch the inserts out from my shoes worn on my last run to the ones I was using tonight. As I grabbed my shoes they felt damp. I ran in the rain some this weekend but they shouldn’t still be wet, at least not this wet.
Then I saw the empty bottle of bubble juice. I hoped it wasn’t true, but it made sense. After questioning my 4 year old daughter, indeed she dumped the whole bottle into my shoes as a “joke.” You gotta love kids.
I already wasn’t having a great day and wet shoes did not help matters. The rest of my family had gone to soccer practice. I could sit on the couch in peace and watch MSNBC to observe the early demise of the Donald Trump presidential candidacy, and that would have made me happy, but I needed to get the run in.
This was one of those days where gravity felt heavy the entire way. The whole run was work, stride by stride. It was only 3 miles, and that’s how I talked my way through it. I know every inch of this path well and took it one segment at a time.
I completed the run in 27:58. That’s 9:20 miles. It could have been worse, but at least it’s done. Friday is supposed to be an off day. Not sure, but with the Kentucky Derby Saturday, and the YMCA closed, I may have to make Friday a “Go-Day” to knock that out and simply go and enjoy the Derby festivities free of a workout responsibility.
Keep on running!
05-03-16 | Positive Results
I ran my best time of the year tonight, 26:59 over 3 miles. Basically flat 9 minute miles. There still is plenty of work to be done but it was a positive sign.
Having taken the better part of three weeks off unintentionally, there was the positive impact of allowing my early training to take hold and be fully absorbed, and that has felt evident in my runs over the weekend into today. Monday was an off day. I almost talked myself into doing some cardio strength training, but held off. I needed the off day and took it.
That brought me to today. I did a set of machine-based weight workouts at the YMCA while the kids were at swim practice; three sets each of: Weighted Sit-Ups > Chest Flyes > Chest Press > Machine Assisted Pull-Ups > Machine Assisted Rows > Pulley Biceps Curls > and Triceps Pushdowns.
I can knock that out in 30 minutes if I only take 30 seconds of rest between each set. I returned from the Y, stretched and hit the pavement. I held my pace naturally for 2 1/4 miles, then it became consciously more difficult to keep chugging. Without looking at my watch during the run, I finished strong and got under 27 minutes by one second.
Next up is my first mileage increase this year, going from 3 miles to 4.
My plan is to add one mile a week leading up to the Capital City Stampede 10k on June 11. There is some debate whether that race will actually take place, but either way I should have 8 miles under my belt by then. If the 10k race is held I’m looking to hold 9-minute miles over a 6.2 mile course. Regardless I will have a good base under my belt to train for half marathons taking place in the fall.
Let’s get back out there tomorrow.
05-01-16 | Weather Be Damned
I’m done worrying about weather and having to miss runs due to inclement weather, in particular rain. It was overcast all day Sunday, but had only rained off and on. Right as I was getting my strength training completed the seriously dark clouds covered the sky.
The next segment of my exercise routine was of course to go out for a run. I had knocked out three sets of Teasers > V-Ups > Straight-Leg Twisting Crunches > Seated Criss/Crosses > and Weighted Reverse Crunches. I was ready to get up and go.
The plan was to drive down to the YMCA and run from there, then hit the sauna/steam room upon completion. The boys were going to go down to the Y with me to take advantage of the free swim time, but after calling the front desk, they had already pulled everyone out of the pool due to thunder/lightening.
Time was of the essence since they closed at 6PM and it was after 4:30PM. The boys stayed home, I stretched, grabbed a rain poncho and headed downtown. It ended up not even raining that much, but this is a prime example of a day when it would have been easy to call off the run portion of a workout because of threatening weather, and then it ends up not being all that threatening.
That makes me miss workouts and I’m sick of missing them, because they stack-up quickly and it throws off my routine and progress. I ended up doing a faster 3+ mile run today than yesterday and made it back to the Y for some quality time in the sauna and steam room. Now I get a rest day on Monday before kicking it back into gear.
Mother Nature can throw whatever at me now. I’m getting my runs done when my schedule permits, Weather Be Damned! I’ll see her back out there Tuesday for more of the same. Come get some girl!
04-30-16 | Keep on Trucking
Funny how life goes. Shortly after writing my previous post, my body reached an obvious fatigue point. I had been rocking along since early March with four runs of 3-miles each weekly, plus cardio strength training on another day, along with weightlifting and other torture on some run days as well.
It wasn’t anything crazy, but after a month-plus my body was tired and I realized I couldn’t keep putting myself through that just to keep a schedule up. Eventually it would either get too arduous or I would break, so I took my own advice from my previous posting.
“Remember, it’s okay to take a couple days off, or have a step-back week, where you let the training absorb and the muscles can get some needed rest – just make sure to get back out there soon. But it is better to take a rest and heal up than run on an injury that becomes worse.”
It wasn’t like I was attempting some kind of ridiculous training program. A 3-mile run is a basic starter distance, but as my speed increased and the reps of crunches and the weight I was lifting went up it taxed my system. Usually I would tell myself to suck it up and keep going, but I’m trying to be nicer to myself as I approach 50 years of age.
I listened to my body after completing my Sunday workout on April 10, which was the first of a new week for me, and took the remainder of that week off as a step-back, to let the training I had completed absorb, give my muscles and mental outlook a rest.
Then the weather got nasty. It started raining frequently and the temperature dropped. Corresponding with that was an urgent need to get some stories edited I wanted to submit as writing samples for a job I was seeking. Between not wanting to pull out cold weather gear again for a run and the legitimate excuse that I needed to find work, one week off suddenly stretched to two.
Then kid stuff interfered. Soccer practice, games, swim practice and other obligations conspired to keep me out for about another week. Finally on Thursday, April 28, I shoehorned my way back out on the pavement for 3-miles.
Friday I did strength training in the morning and hit the YMCA that night for machine weights and some swimming with the kids. Today I was motivated to get in a solid free weight lifting day, then went for a run.
A good sign I took away from my Saturday workout was I went out there for 3-miles and ran it in the rain. For anyone new to running or getting back into it, or just trying to get in shape – it’s very easy to persuade yourself not to go for a run. Getting out the door is hard enough. Having to go out into the elements and take the beating that comes with running can be humbling. Throw in inclement weather and that is often an easy “Hells No” for the casual exercise enthusiast.
I embraced it today. In fact it made me mad. I ran even harder through the rain to let it know I was not intimidated. It’s a baby step, but I got back out there within the month and look to build upon that motivation.
Sunday is the start of a new week and I’m looking forward to some abdominal work and a run to get it started right. That will have me back on my regular schedule. If all goes well I plan to increase my distance one mile this week, adding a 4-mile run into the mix.
My short-term goal is to keep adding one mile per week, along with some modest speed and hill work, to be ready for the Capital City Stampede 10k race on June 11 in Frankfort. I’m throwing the gauntlet down and setting a time goal of 54 minutes to get the 6.2 miles covered. That is basically 9-minute miles.
I did that same race in 2015 in slightly under an hour, so this is a challenging goal, considering I’m still only running 3-miles at the moment, but achievable if my training goes well.
Big thank you to the downtown Frankfort YMCA for getting the steam room finally finished and reopened. That is a big plus to be able to sit in wet heat after abusing my body.
Keep on trucking everybody!
04-08-16 | It Only Gets Harder with Age
Nearly five years has past since I returned to semi-serious running, and an obvious pattern has emerged.
I get overweight > become disgusted with myself > begin running again > get in decent enough shape to handle a 13.1 mile race > then stop exercising in November until the cycle begins anew.
It’s not hard coming up with reasons to overlook exercising: traffic on the commute to work, busy schedule, kids, need time to write, dinner has to be fixed or vegetative television watching.
Coming into the end of February 2016 I wasn’t critically overweight yet, but I was on my way. Anytime I’m purchasing Hostess fruit pies or HoHo’s, something is going in the wrong direction.
We all have certain pressure buttons in life that trigger a need to chill. Some folks smoke, maybe a cocktail helps, I personally reach more often for comfort food when stressed. There is something peaceful and easy about a pizza or jambalaya.
But there are certain realities to getting older. My metabolism has slowed. I can’t consume a diet primarily filled with comfort food and expect it not to impact my waistline.
Nor at 49 can I just hop back out on the pavement and snap into shape. I’m carrying more weight, and it doesn’t drop off as quickly either.
Every extra pound is weight that must be carried for each mile and contributes to added wear-and-tear on knees, ankles and my lower back.
The other hitch is injuries. I think anyone who has attempted to get back in shape has likely become impatient and overly ambitious in whatever routine they pursued. I certainly have been guilty of increasing miles too quickly or exercising on too many days.
Getting hurt in your 40s and above is no joke. It can put one on the disabled list for a month or more. Simple ankle and muscle strains if not listened to properly can become nagging injuries that morph into something more serious.
Running is humbling, especially if you have done it well at some point. I don’t have any visions of grandeur that I will return to my 1996 form. That has me loosing 60 pounds.
But dropping 25 pounds sounds doable. And instead of looking at my running times as a sign of improvement, I’m more using running as a tool to see a drop in weight. This also helps improve the numbers on my blood work whenever I’m at the doctor’s office.
As an added bonus, consistent training and weight loss will also lead to better run times. The idea is all the goodness conspires together to improve several aspects of a healthy life.
What I’m working on this year is changing my mental outlook to exercise from viewing it like a chore, to instead looking upon it as an escape to ease stressful situations. I want to welcome my time to exercise, not dread it.
Picking up my gym bag for the first time this year found a crumpled bib number inside from the Urban Bourbon Half Marathon held in Louisville last October, and my crusty running clothes from that race. It was like a time capsule in there, untouched for four months.
Thankfully I hadn’t been off so long that running again seemed like such an arduous ordeal. I stepped back out in early March and haven’t stopped.
It’s not pretty, it’s not easy, but I’m running 3-miles four times a week and have some extra cardio-strength training built in to work my mid-section and tone my build.
My times are down from running 12:30 minute miles when I first started back to 9:30 and below.
What I’ll advise is don’t overdo it. Slow and easy is a much better recipe for success. Stretch either before or after exercise, and listen to your body. If there is even a minor injury, address it. Take an anti-inflammatory and apply heat or cold depending upon the injury.
There is way more generic maintenance involved these days in order to have my body ready to go back out there for even moderately consistent exercise. It takes time and patience.
Remember, it’s okay to take a couple days off, or have a step-back week, where you let the training absorb and the muscles can get some needed rest – just make sure to get back out there soon. But it is better to take a rest and heal up than run on an injury that becomes worse.
The biggest thing, and I can’t emphasize this enough, is diet. Unless you have runs that are 10 miles long or above, once you reach your 40s I find it hard to drop weight unless my diet is reasonably clean.
Fast food and soda are the first things that need to go. Yes, even diet soda.
As a starter it’s okay to buy some treats like cookies and chips. It’s considered a victory if those are being substituted for fast food. Really, the more items that can be prepared at home, that are not processed, the better – and get right with drinking water.
Sadly, rice, bread and pasta are big offenders when trying to drop weight. My problem is these are staples in my house, where there are five mouths to feed. Here is where portion control comes into play. Eat anything you like if the portion is small enough.
Red meat is another item that isn’t the best choice to consume when trying to drop weight. Try a week of no red meat, and then re-introduce it for a day or two a week.
As previously mentioned I like my comfort foods. I’m not silly enough to think I can instantly drop them all from my diet and adhere to any regimen for the rest of life.
I believe in having the weekends be cheat days. If I’m working out five days a week I’ll eat what I like at times. I do also limit the alcohol/liquor intake. Those are hollow calories and usually the more you drink the easier it is to skip the next workout. A great compromise is Michelob Ultra. Those are decent enough and I can drink several with little damage.
Everybody is different and it’s important each person find the exercise routine and diet that works best. I will just add that if you try to make too much happen at once, often that will become a difficult burden to maintain in the long haul.
Relax, be flexible in missing exercise days and remember there is the rest of your life to slowly get in shape and drop weight. Take it a day at a time, and if you fall off the schedule, don’t try to make it all up – there’s always tomorrow to begin a new slate.