Cycling, Fitness and Other Things
douglaspaulwade
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Posts by douglaspaulwade
Softball
01458 days
by douglaspaulwade
in Fitness
I wanted to do better at softball, so I talked to my fitness partner Tracy on how to improve my game. Tracy grew up playing softball. She is very very good at it. I got off work, while Tracy went a kick boxing class. We met at the batting cages and spend a handful of tokens, and then threw the ball around. When it came to the game, we were short a few players. We asked one of the players from the previous game and also Tracy (not from my prompting). The other team did not mind that a girl was playing. She did well, for not playing in a game in five years, she told me she was nerivous, but she did not show it. Well, we started strong and was about 12 runs ahead and then we gave it all up to lose by 27-15, I am not too sure of the actual score, because again I hurt my calf at first time to bat, same hurt as last week. I was unable to run, (I could skip). I hit well, 4 for 4 all singles.
Some Weightier Issues
01459 days
by douglaspaulwade
in Fitness
Today I managed to get out to lift some weights. I have trying to lift three times a week. Tracy set me with a full program and I am working my way in it. On the program is upper body and core. The lower body I believed was ok, due to walking/hiking/running. Tracy may disagree, but she smiled and let me have my way.
Today was upper body two sets at five stations. I want to expand to three sets shortly.
- Bench Press – 130lbs, 10 reps, then 8 reps
- Curls – 110lbs, 12 reps, then 10 reps
- Lat Pull Downs – 105lbs, 15 resp, then 15 reps
- Butterfly – 90lbs, 15 reps, 12 reps
- Overhead Pull Downs – 110lbs, 15 reps, then 12 reps
Run at Joe Walker Middle School
01460 days
Tonight I was able to run with a pair of classy ladies, my wife Teri and Tracy. I wanted Teri to run well and she was quite a trouper to run 1/2 mile, 1/4 walk, 1 mile, 1/4 walk, and 1/2 mile. The wind was up and it was warm, but not too hot, (not like Monday at lunch).
We started with a good stretch. I really know that I need to stretch better. I have been trying to spend more time stretching. Following the stretch we started with a two lap walk to warm-up, we started with a 1/2 mile warm-up run which we started out fast (6.7 and 6.9 mph). We walked to cool down and started in at the one mile set. We ran that at 6.3 mph. The last lap of that set was at 7.6, because Tracy picked it up and, of course, I had to stay up with her.
We walked the last 1/4 mile to cool down. The goal was to run the last 1/2 mile with not leaving anything. The first lap was at 7.6 mph and the last lap finished at a max speed of 12.5 mph (time 1:45). This is the fastest that I have I ever ran for a one lap, it is a personal record.
Supplement Cocktail
01460 days
I have been trying to get fit for over a year. On of the side affects of fitness is soreness. My hip has been an issue for almost a year. It talks to me everyday. After softball, for example, it is almost impossible to walk without a limp. Last week, I was discussing soreness with Tracy and she on the following day gave me a great article on soreness. It was from a fitness perspective, so it was very helpful. The follow-on question, I had was is there a supplement to aid in recovery? She mentioned the vitamin B class and Omega-3.
The following day I was getting a ride home from the friend and he mentioned that his mom had hip pain and started to take Omega-3, hum; two mentions in two days.
The following day I went to Costco to pick up a bottle of Omega-3. BTW, over the last year I have tried a couple of other supplements, I really never feel an effect from them. I tried one Omega-3 capsule right away and another the following day.
After a cramp issue with my calf from softball, the following morning my calf was behaving and I started to feel pretty good. Friday, afternoon I started to feel really good. Saturday, my wife Teri and Tracy walked five miles in the March of Dimes walk. After that Tracy and I walked another 10 miles and set some personal bests. I felt really good. Yesterday, I ran well and felt on top of my game for an old guy (that is rare).
This morning while a bit tired, I still feel good. I think the main cause of that could be the Omega-3′s. It may have been the right thing at the right time. Even today my hip is not hurting after that hard run yesterday.
Run, in the Heat
01461 days
It is nice to report that my running partner is fully recovered from her sprained ankle. On the weekend we chatted about today’s run. It is time to mix it up a bit. We have already run three miles non-stop, so we chatted about only running two miles but at much higher pace.
What a perfect day, it was only 93 degrees and 6 mile wind (just kidding, it was hot). At work, the oval is 0.5 miles (approx) around. We set our goal to run four laps, starting slow and finishing fast. For me after finishing the second lap, I needed to get my water, (we set them down against the wall).
The next two laps got harder and harder. For me, it was one of those days, when you just feel good. I felt the high energy and wanted to run hard. This would be Tracy’s first run after a week plus off from her ankle injury and she worked out hard the night before (including working her legs). She also was wearing long black pants and at least two shirts. She was warm, but finished very well.
After gasping for air after the run and allowing our breathing to get under control, we moved into the weight room. It felt good to fill the water bottles with cold water and block the fans to cool off.
I lifted 125lbs at the bench press in two sets 15 and 12 reps. I did curls at 90lbs for 15 and 15 reps. I did the lat pull downs at 105 lbs for 12 and 10 reps. I did the butterfly machine (I think that is what it is called), and it is one of my least favorites was 90 lbs at 12 and 10 reps. I did shoulder pull machine (I will have to get the official name) at 110 lbs 12 and 12 reps.
You can check out the speed of the laps below. I have my GPS monitor each 1/4 mile. Notice how my heart rate climbs to my max rate.
Tuesday’s Run
01467 days
I have been trying to become a runner, but I am not alone. My wife has been running. She has started after me, so she is trying to get up her distance.
Teri is a more natural runner, her stride is smooth and natural. It will be a matter of time until she passes me.
Tuesday night is our night to go to Joe Walker Middle School to run. Normally, Tracy will join us and we will meet up with the High Desert Runners. This day, no Clay from HDR, nor Tracy she is healing from an ankle sprain.
Teri wanted to extend her distance, so we walked two laps to warm up. Each lap is 400 meters (or 1/4) mile. We ran 1/2 mile and walked 1/4. Then run 3/4 mile and walked 1/4 mile. We ran the last two laps or 1/2 mile at a much faster pace. Teri kept kicked up her pace and finished well.
I did not run Monday, so I wanted to sprint on the last lap. The test for me is to start at the right moment and not bonk before the end. I did well (for me). When I sprint, is the time that I feel like a runner. It is contagious.
Walking – So Far
01469 days
by douglaspaulwade
in Fitness
I have been walking for a goal to virtually walk across America in one year. I started in Mid January and set a goal of 16,000 steps a day.
As of first of May, I have walked 1,593,289 steps or an average of 15,933 a day (a little shy of my goal). The distance is 779.5 miles. On the map that is about walking from Santa Monica Pier in California to Albuquerque New Mexico.
One Year!
01469 days
by douglaspaulwade
in Fitness
One Year!
It has been over one year, that I have been getting fit and in the process losing some weight! I started when I returned from a business trip in first of April and weighted in at 230lbs! I said that was enough. I was starting to feel old and and very blah. It seem that my health was declining fast for someone who was at the time 47 years old.
About this time, my employer added a new benefit. It was Healthwaves. At site 4 where I work, it is staffed by Tracy who had justed started working here and was finishing her Master’s at CSUN in kinesiology. I met her in the cafe as she was passing out flyer’s. Her flyer mentioned Healthwaves services and offered personal coaching. I took her up on the coaching. We met each week to discuss fitness, food, exercise, stress. Personally, we found out we knew a lot of the same folks. In fact her Aunt Jill, was our Home school leaders.
About this time Teri and I had dinner with the Danny and Nicole Rossmango and we chatted about life and our friend Romina Avery, who was recovering for the second bout of breast cancer. After the first bout with cancer, she had mentioned to Danny that she wanted to climb Mt Whitney. That sounded good, I wanted to do that, so I started to plan. Danny works for the FAA and there was a group going in June. Hum… That was too early. I needed more time to get fit, I allowed myself to be unfit and overweight.
I started to “train”, by hiking. I started with a simple four mile hikes in the local mountains, and spent about every other weekend hiking the San Gabriel mountains. I hiked from South Fork Camp (SFC) to the Devil’s Chair, from SFC to Vincent’s Gap up Baden-Powell. Did Mt Baldy a few times, and set the hike date for Mt. Whitney to be September 20th. I set three major training hikes to match Whitney on three fronts, distance, elevation gain, and alitude. I walked from South Fork Camp to Baden-Powell over the ridge down to Islap Saddle and back to the car. That was 24 miles, (that covered the distance part). I climbed White Mountain Peak, an easy 14,000 foot peak, (that was to see how I handled the elevation). I climbed Mt Baldy from the Upland side to do the elevation gain of 6,000 feet.
I was fit with my training and we set off to hike Mt. Whitney. Danny, Romina, Josh and Rebecca and myself. It was very cold but we made it. It took us sixteen hours to hike the 22 miles. The temperture was in the teens at the top and it was very windy.
I continued to look for fitness things to do. I read a book on weight lifting (I hurt my right elbow, so I have been unable to lift). It mentioned twisting as one of the basic functions. I had no twisting. I then took up Softball. I have since played in the fall, winter and the spring leagues. While I play catcher, remember I am a middle-aged man, we let the young guys do all the running. I can hit the ball and get on base often, mostly because I have the strength to hit over the infield, but not enough strength to hit to the outfield.
I got back into am cycling. About six or seven years ago, I took up mountain biking. This time I added back in the mountain biking, but wanted to do more on the road. I can and do ride to work, when it is not too cold or too warm. I did two metric (62 miles) rides, this year. I have a goal to do 100 miler soon.
I wanted to learn to run. So, after climbing Whitney, I need a new goal. My friend Clay, mentioned that I should run the LA Marathon! (Actually, to run some part of it and walk the remaining). I committed to run around 1/5 to 1/4 of the course. I set up a running schedule. Teri my wife joined me and I started to run at first 1/4 of mile and added more and more length. I ran in Jingle-Bell Jog 5K (finishing in 29:08). One day, I ran some speed work (I call it speed), and I did something to my hip. That ended running for now three months. (I think it was a stress fracture). Because it hurt to stand on one leg, but did not hurt so much to walk. So, I started walking. I was walking with Tracy and we talked about the amount of walking we were doing and what was required to walk across America or at least virtually. We set goals and mine is to walk from Santa Monica Pier to Jacksonville Florida in this year. As of this post I am about to leave New Mexico.
What has been the results of my fitness. The most obvious is the weight loss. The first 3/4 of the year, I went from 230 lbs to 188 lbs. I have not lost any weight since then. It is frustrating to do a lot of activities and not continue to loss weight, but with better self-control, I want to lose the last 15 pounds. I am learning a lot. With encouragement, from Teri and Tracy (she is gifted in that area) and some better self control, I expect to continue losing more weight in the second year.
Some of the results are: My cholesterol is really good. My HDL’s for example are in the high 70′s (+40 is good). My heart rate is good. I had a goal to have under 120/80 and a pulse of under 50. All three measurments were met. My stress is better managed (while I like stress).
Where am I going in year two. I still have 2008 resolutions to finish. Join me on this adventure to finish fit.
Hike – Strawberry Potrero
01469 days
I work for an large aerospace company in the Antelope Valley. They have recreation clubs for us the employees, and one club that I am a member of is the Hiking Club. Kevin is the commissioner and he set up this hike. There were about dozen folks, (only two women, my wife Teri and Tracy) came out for this hike.
I was very excited to see my wife join me hiking. We planned a hike with Tracy and her husband Sean, next month to climb Half Dome in Yosemite. That will require some fitness training, so this hike will help prepare us for Half Dome.
We arrived at the parking lot at 8:00, met up with the others and was on the trail at 8:30. The trail was maintained well and it was a good hike.
The weather was cool at the bottom, due to some thin fog. It warmed up, but did not seem too warm.
This hike climbs 1500 ft in four miles on the forested north slope of Strawberry Peak. Beginning at the trailhead parking lot at Big Tujunga Creek, the trail switchbacks up, sometimes steeply, through mostly shady slopes to reach a scenic lookout over Wickiup Creek before following the ridgeline into the potrero.
Strawberry Potrero is a sandy, forested basin in the shadow of Strawberry Peak, and will serve as our destination for the hike. It is a good location to admire the high granite wall above that forms the north face of Strawberry Peak.
After a long break at the top we came down. Tracy with camera in hand, took some great photos, she uploaded them to flickr, Tracy’s Pictures. The bad news is that Tracy rolled her right angle. I did not realize how badly she was hurt. It has swollen and she most likely need stay off it for a few day.
Softball, Another Lost
01471 days
by douglaspaulwade
in Fitness
The game for us never really got going. We were out-gunned. The team came to win, while we were way too casual. We lost 14 to 2, or was it 3? Who remembers. The other team, scored nine runs in the first inning.
I managed to do well, at least for an old guy. I hit well 2 of 3 for singles. I was thrown out at first at third time at bat, but I made them work for it. I ran faster than normal. It felt good. (I am hurting this morning).
I got hit in the shoulder by a foul tip, did not hurt, but sounds impressive. I managed to catch two pop-ups and even saved a few over throws from covering first and third, during the game. Oh, I play catcher, so I run all over the place backing up folks, to minimize the errors or to make up for my errors.
