A decent run...

Thursday, March 28, 2013

I began training for the birthday triathlon today by doing the longest run I’ve done in several months.  I started jogging thinking about how many days I had until I’d have to be ready and realized its only about 21.  Since my last run was over three weeks ago and only 25 minutes, I had my work cut out if I was to be ready to go 58 minutes in three weeks.  I calculated as I ran, thinking I’d need to add 5 minutes to each run for seven runs if I was going to make it.  That would allow me to take two days off between runs, the recovery I’d likely need if I was to stay healthy.

I ran along a muddy bridle trail to Squires Castle, taking a loop across River Road and behind the sledding hill to add to the distance.  I reached my half-way point in around 17 minutes, which meant either I’d be stopping and walking the last half mile to the car, or I’d be near 35 minutes of running when I was done.  I decided that although it would be foolish to run 35 minutes on so little training, that I was in good enough shape to give it a try.  I could always stop if something hurt.

Nothing did until I reach the car at minute 34 with every intention of passing the vehicle to add in another 60 seconds.  I felt a little tweak in my right calf as I crossed the road and stopped immediately.  I’d already pushed it too far and for once seemed to be listening to what my body was telling me, which was ‘stop!’

Holly met me shortly after I’d finished the run so we could take a hike.  It was a very good thing since I normally tighten up pretty severely when driving home right after a run.  We hiked for an hour and I felt much looser when I climbed into the car at the conclusion.

I drove home with some pain in the lower, right abdominal wall…a common occurrence for me when running distances in an untrained state.  I could live with that, though.  I went home and heated up two chicken pot pies for dinner; a disgustingly fatty, but tasty meal.  I now know I can make the 58 minutes, though I may take an extra day off to recover and try pushing it to 40 the next time out.  What I also need to do is get the kayak in the water and hope for some decent weather for long ride this weekend.  Saturday looks promising with temperatures heading for fifty.

Run duration:  34 minutes.  Hike duration: 60 minutes.

Training Heart Rate:  140 bpm running and 75 hiking.

Calories burned:  575 running and 350 hiking.

Birthday bash around the corner...

Wednesday, March 27, 2013
As I finished a birthday text to my sister, it occurred to me that my own birthday was four weeks away and I hadn’t been giving any thought to my birthday triathlon.  For the past several years, I’ve challenged myself to perform rides, runs, and kayaks using some measure of distance or time based on the age I was celebrating.  This year I should be riding 58 miles, running 58 minutes, kayaking 5.8 miles and doing the Survival Workout with 58’s all over it.  And no…that wouldn’t be a tri-athlon, but a quadathlon. It also means that whatever day I pick to do this event will mean bad weather.  I’m behind on my training overall because of the weather this spring.  A year ago, it was 79 degrees on the first day of spring and stayed warm up to the point I chose to do the triathlon.  It snowed that day.  This year I’m way behind in running and riding and I haven’t had the kayak out once.  If I’m to do this in a little over three weeks, I’ve got some serious training to do.

So I started with a good Survival Workout that included 20 stations.  I drove home feeling pumped and tired and hopped on the trainer for a one-hour ride.  It was a good double and I think that if I can get the running going again, I can handle the birthday battering.  Tomorrow I’ll try 30 minutes of running and see where it leaves me.  I feel like I can push myself to do most anything…it’s the fallout over the next several days that concerns me.

Survival Workout:  60 minutes.  Bike duration:  60 minutes.

Training Heart Rate:  100-150 bpm for  SW and 120 bpm on the bike.
Calories burned during workout:  600 for SW and 850 on the bike.

Dinner of Champions...

Tuesday, March 26, 2013

I emailed John and Don and asked them for contact information on docs that dealt with stomach issues.  John has suffered through ulcer issues and I knew he was extremely pleased with his care.  I figured he’d be the best one to contact, though I would have to figure out if he was in my network.  My stomach wasn’t as bad as it’s been, but it wasn’t good, either.  I needed to see someone and I was getting closer.

The van needs a trip to Dan, the car doctor.  The front end sounds like it’s going to fall off though Dan assured me I had a little time.  I’ve been driving it so if something does go wrong, I won’t have to live with the guilt of having had Holly driving it.  Ii was hoping to load in the bike, drop it off and ride home, but snow was falling (it was in the 80’s a year ago at this time) and that was out.  Instead, I went home and put in an hour on the trainer figuring I could risk driving it a couple of more days.

I eat the damnedest things when my stomach is upset.  I grabbed the Doritos and made four eggs over easy for dinner.  I washed it all down with some Kefir and a diet Iced Tea.  I have yet to identify anything that makes it worse…or better…so what’s the difference.  Last fall I’d tried not eating for two days and that didn’t help either.  I really don’t think its diet related.  Well…maybe, just maybe, a doctor who’s been trained in this kind of thing for 20 or so years will have a better idea than me.  Doubtful…buy maybe.

Bike duration:  60 minutes.

Training Heart Rate:  120 bpm.
Calories burned during workout:  850.

Putting things off...

Monday, March 25, 2013
I came home a little early and lay down to let my stomach pains subside.  It helped and after an hour, I decided to have some turkey stew.  After letting that digest, I began thinking about a trip to the park for a short run, but it was getting late and I couldn’t say that I felt close to normal.  My second thought was to hit the trainer when Holly came and asked about watching a movie together.  She seldom does that anymore so I decided to take advantage of an opportunity to sit around and do nothing with my wife.  I am such a procrastinator, though.  I should have contacted a doctor’s office by now, but I just keep thinking it will clear up tomorrow.  Well…maybe tomorrow.

The times you can cry during 'Rocky'...

Sunday, March 24, 2013

I started the day by going to the Psalm Sunday service at St. Bart’s and then heading to the park with Dakota for a Survival Workout.  My stomach was about 90% and so I decided to just do the lifting and upper body exercises and pass on the running and jumping things.  This left me a little short of being completely fulfilled by my workout and so I returned home to the trainer and some riding.  Though I only went 45 minutes, I was tired.  I suppose the layoff or maybe the continuing issues with my stomach have left me a little drained.  I just didn’t have it and I knew it. 

The family arrived for one of Holly’s specialties…beef stew.  It’s a heavy meal and I’d made a smoothie to take the edge off before eating.  I can consume large quantities of stew, but with my stomach’s condition such as it was, decided one medium-sized helping was one of my better decisions.  I originally passed on the dessert, a chocolate cake covered in Holly’s famous pudding/whipped cream/peanut butter frosting, but that didn’t last.  I was sitting at the table and it was in front of me and the frosting just kept ending up on my finger.  I caved, got a plate and cut a piece the size of my head. It was wonderful and my stomach was feeling pretty good.

When everyone had left, including Holly going to spend the night in Akron with Heidi, I decided to watch ‘The Godfather II’ for the fifth or sixth time.  I don’t think you CAN see it too often.  While I was watching, my nephew called to discuss an important point of clarification regarding ‘Rocky’.

“Uncle John…I have you on speaker phone so Heather (his wife) can hear you.  She was crying when Adrian went into her coma and I was trying to explain that there are only two appropriate times for crying in all the Rocky movies,” he explained.

“Okay…I’m here for you.  What are the two times you told her?”
“Well…as everyone knows…one is when Mick dies and the other is when he beats Ivan Drago…that one for being so ‘merican’ and patriotic and stuff,” he said.

I had to agree entirely and added another.  “Heather…Jon’s right ‘cause he is and he’s a guy.  But it’s also okay to get misty-eyed when Adrian comes OUT of the coma…and not because she came out of it ‘cause we knew she would, but because when she does and she says to Rocky she wants him to do her a favor and he says what and she says ‘win!’  Well…then Mick shouts ‘whatta we waitin’ for?’ and Rock has that look in his eye and the bell starts ringing…well…you just have to get pumped and you KNOW he’s gonna win and all…so that’s the only other okay time,” I explained.

I think she got it and I know Jonathon got it.  It made me feel good that I could weigh in on such an important topic and that I am recognized for my mind sometimes and not just my body.  People can learn good stuff from me.

Survival Workout:  60 minutes.  Bike duration:  45 minutes.

Training Heart Rate:  100-150 bpm for SW and 120 bpm on the bike.
Calories burned during workout:  600 for SW and 625 on the bike.

Ted and Carl are in good hands now...

Saturday, March 23, 2013

Holly and I were taking a trip to Akron to join Heidi for a night out.  Heidi had posted on Facebook recently that she wanted to have a ‘Jesus Christ Superstar’ night at her place.  She’d grown up being coerced into watching the rock opera starring Ted Neeley as Jesus and Carl Anderson as Judas and had come to love it.  I had taken her on several occasions to see live performances at Playhouse Square, as well.  

It occurred to me that I had a signed poster from one of their performances in Cleveland from my days with the Cleveland Athletic Club.  They were both looking for a steam and someone had contacted me from the theatre.  I told them they were more than welcome and set it in motion.  The next day, I found they had left me poster thanking me personally for letting them use the club.  For reasons unknown, I’d never done anything with it…but now I had a plan.  I found it and took it with us to dinner, at which time I presented it to Heidi.

“No one I can think of would appreciate this more than you,” I said as I pulled it from the protective covering it had been stored in.  Unfortunately, it had received some water damage over the years, but it was in pretty good shape.  She started to cry.

“Oh…wow…I…thank you SO much,” she said and I knew I was right…it was in the right hands.

I had her take a picture of me holding it so I’d have that for the records, at least.  And it gave me great pleasure to give it to her because I know she’ll frame it professionally and display it where it can be appreciated.  That and I’ll get credit for being a great dad.

I did manage another day of exercise.  In fact, I managed to spend almost 90 minutes on the trainer as I watched two episodes of ‘The West Wing’.  I followed that with some physical chores that included washing three salt-covered vehicles.  I’ve decided there is no excuse to allow salt to rust my cars when I have a spigot in the garage.  I washed one car in the garage before deciding I could be more efficient in the driveway since it was above freezing.  Still, I’m planning on washing in the garage regardless of the temperature outside.  There is no way to keep a car for ten-plus years in the salt of Northeast Ohio roads if you’re not willing to wash throughout the winter.  I’ve got the rust to prove it.

Bike duration:  86 minutes.

Training Heart Rate: 120 bpm.
Calories burned during workout: 1200.

A workout and dinner at Bob Evans...

Friday, March 22, 2013

I headed to the park for a Survival Workout feeling pretty good.  It had been 48 hours without pain and I wanted to celebrate.  I hit the workout with gusto and did both upper and lower body exercises finishing with 21 different sets.  I got an excellent pump and was reasonably exhausted by the end.  When I returned home, Holly suggested we take Jack out to celebrate his getting his license.  When we asked him where he’d like to go, he picked a swanky, upscale place known as Bob Evans.

I love Bob Evans.  They always serve a good meal…particularly breakfast…and it is the only chain I visit frequently.  Jack loves it and ordered mashed potatoes and gravy, French fries, a burger and chocolate milk.  He meets the dietary guidelines for fat for a month in one meal.  I used to be able to get away with that, too, but my stomach was suddenly acting up and I went with the fruit plate when what I wanted was a cheese omelet.  The fruit was good though, and the service was excellent.  Jack actually ate everything and was still hungry when we returned home.  I, on the other hand, headed for the sofa.  My stomach feels best when I’m lying down and I talked Jack into watching ‘The Book of Eli’ with Denzel Washington.  I’d been telling him he’d like the movie since getting and seeing it for Christmas, but he always had something else to do.  He loved it, as I knew he would and I enjoyed it for the second time and continue to recommend it.

Survival Workout:  60 minutes.

Training Heart Rate:  100-150 bpm.
Calories burned:  600.

Running shoes...

Thursday, March 21, 2013

I drove to The Achilles Running Shop in Mentor after work to interview the store manager about two pairs of running shoes.  We’re doing a ‘gear’ review in each edition of OhioActive and different shoes will likely be a regular feature.  It’s hard to participate in any outdoor activity and not find there is a specialty shoe designed specifically for that activity.  I’m a bit of a minimalist and throw back person, thinking US Keds canvas hightops were the best shoe ever invented, but I’m lonely in this view.  And having said that, I know the importance of finding the right hiking shoe for treks in the Adirondacks, particularly when you’re on steep and slippery surfaces.

I had David pick out a racing shoe for the marathon and a shoe that epitomized a minimalist or what the shoe companies are now referring to as a ‘natural running’ shoe.  I picked the marathon shoe because we’re doing our feature story on a runner competing in the Rite Aid Marathon who has lost 150 pounds over the last few years and know the importance of the right shoe when running great distances.  I wanted to throw a minimalist shoe in there because so many runners are exploring this landscape and it is one full of mines.  The shoe David showed me is mid-level minimal in that he has some sole and protection for the traditional heel/toe runner and acts more as a transitional shoe to those thinking about ‘barefoot’ running.  Rather than bore you with more facts here, I’ll link you to the site when the first publication comes out in May.

My stomach continued to bother me and since the interview had me out late, I decided against a workout once more.  I must admit that other than my stomach, I am pain-free right now.  There is something to be said for forced layoffs and the healing of minor aches and pains, though I’d rather have them right now in exchange for no stomach pain.

The answer is, "they do it in the woods"...

Wednesday, March 20, 2013
I had a plan that I thought was a good one.  I was driving to Achilles Running Shop to get the information I needed to write about a couple of their shoes for the OhioActive ‘gear’ section in our first publication.  I was then going to drive to the Metropark and do a tough Survival Workout and then return home for some time on the trainer.  I wasn’t feeling 100%, but I wanted to exercise my way through the continuing stomach pain. 

And then Holly called and said she’d like to meet me in the park and go for a hike. 

I really like hiking and talking to her so I dropped everything else and drove home to meet her and grab Dakota.  We got down to the park, which was muddy, just as a very gentle snow began to fall.  We walked the trails for an hour, climbed one big hill and walked through Squires Castle over the next hour.  It was blustery and Holly was getting cold as we walked the final steps to the car.  I was happy for the change of plans because my stomach had been sore the entire hike and I don’t know how well I’d have interviewed with that distraction. 

 

I dropped Holly back at home and drove from there to the hospital to visit my next-door-neighbor who had two broken bones in her arm and leg, which had occurred when she was attempting to bring a suitcase down from her attic on those drop-down steps so popular for attic access.  As I walked into the hospital, it occurred to me that maybe I should just go to the emergency room and tell them I was having stomach and chest pains and get the thing looked at and maybe resolved.  But I noticed it was no longer hurting as I made my way through the parking lot and continued to feel fine for the remainder of the evening.

Maybe the Kefir is kicking in.  Maybe it’s just a lull in the storm.  Maybe I’m pig-headed about seeing doctors and taking medicine…and maybe bears shit in the woods.

Hike duration:  60 minutes.

Training Heart Rate:  90 bpm.
Calories burned during workout:  350.

Jackie takes his driving test...

Tuesday, March 19, 2013
It was a big day in the Rolf family.  Little Jackie Boy and I were heading for the License Bureau so he could take his driving test. 

We’d gone a couple of days earlier to secure a time and had spent some time watching other new drivers trying…and failing…to pass the maneuverability test.  Jack had been practicing through our makeshift cone set-up at Millridge School, but here were the official cones and although there were signs posted that said we weren’t allowed to practice parking (we were maneuvering…not parking), it seemed rather ridiculous to me.  Seriously, why wouldn’t the state want drivers to practice more maneuverability on cones that couldn’t be dented?  I told Jack I imagined it was because some people would knock them over and be too lazy to put them back, but I’m sure there is some other, more official reason…that’ stupid.  Anyway, since no one was waiting and there was no ‘official’ outside, I told him to try and go through. 

“Are you sure?  What if we get caught and then they hold it against me when I come back to take MY test?” he asked.

I’m happy that he’s not the rule breaker his dad is, but I’m working on it.  “Better to beg forgiveness than ask permission I always say,” I said in response.

He was half-way through when the officer appeared through a door from the Bureau.  He looked at us, pointed to the sign that disallowed our criminal activity with his official clipboard, and looked away…too quickly to see me flipping him off.  Jack was mortified and pulled away with concern showing on his face.

“It’s no big deal, Jack.  We’ll never see him again and besides, you’re going to nail it because you’ve been practicing and you’ve had me to teach you for the last six months.  What a killer combination,” I said.  It didn’t seem to comfort him.

Anyway, we were sitting outside the Bureau waiting for Jack to take his test when the same officer emerged from the building. He looked a little concerned, but I told him to ‘see’ the Jeep going through the cones and not touching anything as we tapped fists and I exited the vehicle.  I really was confident that he’d pass, but I left the area so he wouldn’t be more nervous by me watching.

Ten minutes later, he was pulling up outside the building.  The officer exited the Jeep and gave me the ‘thumbs up’ signal.  Jack was beaming as I climbed in.

“I thought I’d failed.  I stopped in the middle of the maneuverability and I think I bumped a cone.  Then he told me to pull out to start the driving part of the test and I hadn’t gone through the cones both ways,” he said.

“You only have to go to one side though you don’t know which one they’re going to pick.  Too bad he just didn’t tell you you’d passed so you could stop thinking about it and concentrate on the driving part.  Think that’s what I’d do if I was an instructor,” I said.

He was very happy and agreed that we needed to go to Fisher’s Tavern and get a big, juicy burger.  He asked me if a half-pounder was a big burger and when I assured him it was, he ordered it along with fries and onion rings.  You really can’t get too much of good, greasy food when you’ve passed your driver’s test.  I went with a burger and fries as well, hoping that my stomach wouldn’t rebel.  It had been hurting off and on throughout the day and food didn’t seem to make a difference. 

Around nine I suited up for a ride on the trainer.  My stomach had been getting worse throughout the evening and I thought maybe a ride could improve things. Duh.  I was almost on the bike when I decided it was a foolish move and returned to my room where I instead picked up a book to read while laying down.  I need to find a stomach doctor, I suppose.

Heavy training just around the corner...

Monday, March 18, 2013

Three days until spring and it’s light out until almost eight.  Long riding days after work are just around the corner and I can’t wait.  I beginning to really get charged up over the challenge of preparing for ‘Tour Ohio’, which needs to begin in earnest as soon as the weather permits.  Though I’m in decent shape following a reasonably harsh winter, there is no substitute for time in the saddle and on the water…and that will also mean long, long days for each.  Specifically, I will have to build my kayak time up to long days of maybe 6-8 hours and do that in the chop of Lake Erie’s waves if I hope to be prepared for my 120-mile journey along the shore of the North coast.  Biking is the same.  I should take some century rides on back to back days and with sleeping on the ground in between.  I’ll have to go on all day hiking treks, as well.  These are unusual events and there is no way to prepare for them except to do them.  And as crazy and painful as they sound, I have always enjoyed the challenge of doing quite difficult physical things…the longer the better.

But for now, things stay on hold.  I spent another evening cramped up with stomach pain.  It wasn’t quite as bad as the night before and didn’t come on until nearly 8 p.m., which was about the time that I was headed for the trainer.  I landed on the couch instead and was in bed by 10 p.m. after two doses of Kefir.  I’ll give it a couple of more days and if the Kefir doesn’t make it subside, I suppose I’ll have to find a stomach doctor.

Stomach pains...

Sunday, September 17, 2013
I slept poorly and woke up with my stomach still hurting.  I had another 8 ounces of Kefir and took Jack to church for his babysitting gig.  I was thinking about going to the park to do the Survival Workout, but was feeling too miserable for it, so I drove home and plopped in my recliner to read.  It seems that flat on my back is the best position for dealing with the pain.

The family was coming for my homemade waffles at 2 p.m. so Savannah could get back on the road to Columbus and Ohio State early.  I got up to make the waffles, but discovered just how sick I was when I didn’t want to eat any.  There is little that I like more than my waffles smothered in butter, strawberries, whipped cream and real maple syrup.  Holly started thinking ‘911’ when I passed and headed up the stairs to lie down. 

The pain remained for the rest of the day and I never did try to exercise.  I was in bed for the evening by 9 p.m., hoping I’d wake in the morning with a new stomach.

"That's Pale-e-o Diet..."

Saturday, September 16, 2013
I had trouble sleeping as the stomach pains I’d suffered in late November returned.  I got up in the morning and downed a large serving of Kefir…something I have not been doing consistently.  An hour later, the stomach pain was gone and I was again thinking it was some kind of miracle food.

I rode the trainer for an hour and then went to work on the Jeeps.  Savannah’s needed a new battery and some oil.  I drove it to the auto parts store, put in the battery and drove home to add the oil.  When I pulled the hood release, I could tell it hadn’t released.  After several attempts to help it along both inside and by banging on the hood, I called Dan and scheduled a visit.

I arrived at his place an hour later and we spent the next hour trying to get it to release, but with no luck.

“You’re screwed.  I think we’re going to have to cut it open,” he said.

And that’s not good.  I did have the other Jeep at home and we agreed that I should go take pictures of the release mechanisms under the hood and that it might help him figure out another approach.

I returned home from Dan’s with just enough time to stop by my neighbor’s for their St. Patrick’s Day dinner.  I tried the Sheppard’s Pie and had some corned beef before hopping in the car to go to my brother’s for dinner.  My stomach was beginning to churn a little and I was starting to think the Kefir hadn’t had a chance to do its thing yet.  During the dinner, I called my Uncle Bill in Florida to solve a discussion I was having with my brother about where they had lived.  I knew his memory sucked, but I wanted to confirm it with them.  When I reached my Aunt, she asked me to speak to someone with them about the Paleo Diet. 

“I’m on the Pal-e-o Diet,” she said, pronouncing it like when someone is your pal…you know…you’re good buddy.  I tried to help her with the pronunciation before going any further.

“That’s pale-e-o not pal-e-o,” I said.

“Oh…weah from the south and we say it different,” she said.

“You’re from the south and you say it different…and you say it wrong,” I said.

We talked about my 80/20 principle of eating Paleo, noting that I found breakfast the hardest part to do since I was a life-long cereal person in the morning.  I never did get to speak to Uncle Bill, though my Aunt confirmed my memory of the houses they’d lived in.  Jeff’s my little brother…he’s not supposed to remember things better than me.

By the end of the evening, I was having serious gastric discomfort.  We drove home where I downed another 8 ounces of Kefir before going to bed.  The last bout had lasted months; I was hoping this one would be resolved in a couple of days.

Bike duration:  60 minutes.

Training Heart Rate:  120 bpm.
Calories burned during workout:  850.

Working out with Jack...

Friday, September 15, 2013

I was getting ready to head to the park for the Survival Workout when Savannah and Jack returned from practicing maneuverability with the Jeep.  I asked Savannah to join me, but she had to head out for a babysitting assignment and then Jack gave me a start.

“I’ll come with you,” he said.

Jack has become a workout nut.  He loves going to the gym and pumping iron with the big boys.  He’s gotten huge and quite strong, but he’s never really liked the Survival Workout and I’ve stopped asking him to join me.

“Great!  Let’s go,” I replied.

He commented that he’d had a tough leg workout the day before and didn’t think he’d do any of my lower body stuff.  He knows enough to know what it involves and he also knows he’s not in that kind of shape.  All his exercising is done in short, heavy sets which probably take less than 20 seconds.  When you start tapping the muscular endurance energy system, like I do with my workouts where sets last more like 45 to 90 seconds, you can be gasping very early in the workout.

“Well…if you’re legs are sore, you should do some of the things I do.   It’ll help get rid of the lactic acid in the muscles that’s causing all your soreness and that’s a good thing,” I said.

He didn’t looked convinced, but I did get him to try the squat-leaps I’ve been performing.  After 20, he agreed that they were extremely tough.  We did push-ups side by side and he handled nearly as many as me in his first set.  In fact, he was doing everything I was doing for the first set, but when we hit the second set down the trail, his numbers dropped off significantly.

“I think I’m stronger than you now…I can lift more weight…so how come you can do twice as many dips, overhead lifts, and push-ups?” he asked.

And I went on to explain how he was strong, but hadn’t trained his muscles for repetitive motions over long periods of time, as I had. 

“I can do more because I’ve trained to do more.  It’s more important to me to have the endurance because it’s more like competing in a sport that takes a long time.  I don’t want to be running out of gas on long bike rides, kayaks, or any sport I’m doing.  My workouts get me ready for that,” I explained.

He could understand the thinking, but hated that by our fourth set of push-ups, he could do 10 while I was banging out 50.  He asked more questions about when he would peak and how long he could stay strong.

“The human body, generally speaking, peaks in the mid to late thirties and then begins a gradual downhill.  But think about it Jack…I’m doing more than you and I’m 58.  You don’t have to go downhill quickly.  Most older guys just aren’t doing this kind of stuff.  How many of your friends dads could keep up with you?” I asked.

“Probably not many,” he said.

“Use it or lose it,” I said.

I’m going to keep using it.  Jack, I think, will always do the same.  You have to practice what you preach if you really want someone to take your message to heart.  That has served me well throughout my life as a person of fitness and is the main reason I want to do ‘Tour Ohio’ now.  If I want to reach a larger audience, I have to always walk the talk.

Survival Workout:  60 minutes

Training Heart Rate:  100-150 bpm.

Calories burned:  600.

Heidi's new boyfriend..

Thursday, September 14, 2013

I had another meeting after work with my partners in the magazine venture.  It’s so good to get together with people of a like mind as it relates to health and fitness.  We are mapping out the topics for the next several editions and all of our conversations are about the people and opportunities that abound to help readers who may be trying to make a positive influence of their own fitness and activity levels.  I feel quite good about the direction the magazine is taking because I think it can actually make a difference in the lives of the people to whom we hope to reach.

I hurried home from the meeting for a dinner party that was to include Heidi’s new boyfriend.  We’d been hearing quite a bit about him, including that he took a camping trip every year where he didn’t carry any food, living off the land instead.  This seemed rather extreme to me though I had to admit that I would like to be able to do it.  I was anxious to hear how he accomplished it and began to question him after we’d finished eating.

“I hear you do some pretty serious camping and backpacking.  Where’d you go last?” I asked.

He looked at me and was thinking before he answered and finally said, “Nelson’s Ledges,” which is a state park a little south and east of us and a long way from backcountry camping.  I could see he was continuing to wrack his brain and finally said “the Bad Lands.”

I probed…only out of interest…and it appeared that Heidi may have exaggerated his back country experiences.  I don’t think she was doing it to impress me, but maybe more to have me see that he was the kind of guy I would like, which I think is important to her.  As with her previous boyfriend of over six years, I continue to have one condition that really matters…they have to be good to her and make her happy.  Everything else is simply window dressing.  It turns out he has done some back country camping and was a little tongue-tied when I began asking questions.  I suppose he was intimidated by my telling him that my bear occurrences had always ended badly for the bear.

“I heard you take them on bare-handed and then have them for dinner,” he said.

“Is there another way?” I asked.  Oh...how the legend grows...

I ate poorly…Annie Anne hot dogs and chocolates shakes…and then had no time for exercise.  It was just one of those days when there really wasn’t any time.  They’re going to happen and I shouldn’t waste too much time beating myself up about it.  Back on the horse tomorrow.

Legislating how much we can drink...or eat

Wednesday, September 13, 2013

I’ve seen stories about the new legislation passed in New York City to ban over-sized containers of sugary drinks, but I hadn’t given it too much thought until I saw the story published in the Plain Dealer a couple of days ago.

With the legislation ready to go into effect, a state Supreme Court decision overturned it as “arbitrary and capricious”, which is another way of saying it doesn’t make any f*#@*ing sense.

The judge felt the rule, which doesn’t include all sugary drinks or limit the establishments that can sell them, is unfair.  Apparently, fast-food restaurants can’t sell the over-sized portions, but convenience stores can.  The law also does nothing to keep someone from refilling a 16-ounce cup as often as they like, which doesn’t make any sense if you’re trying to have a law that will have an impact.

The Chief Counsel for the Bloomberg administration is pissed and states that “we believe the Board of Health has the legal authority and responsibility to tackle the cause of obesity.”  I don’t know if he’s right, but the state Supreme Court sure didn’t think so.

And how do I feel about legislating how much of something I can eat or drink?  Personally, I don’t like it and I’m not really sure that it can have any impact on obesity.  If they aren’t going to legislate my complete caloric consumption, they’re fighting a losing battle.  At that same restaurant where I can’t order 32 ounces of Pepsi, I can get three Big Macs, a super large order of fries and refill my 16-ounce cup five times…and what’s to stop me?  And if I do…trust me…I’ll be obese.  You might say it’s a start, but a start to what?  When you cross the ‘how much’ line of what a person can eat or drink, you’ve fallen into an abyss. 

For the second night in a row, I was unable to ride the trainer due to the pain from the weekend rides in my right calf and hamstring.  I could have pushed it, but opted for a more complete healing, which means I’ll do it tomorrow.

 

"Are we having turkey with the turkey dinner?"

Tuesday, March 12, 2013
Savannah is home for spring break and she continues to enjoy the Survival Workout…and I enjoy doing it with her.  We met at the park and began the workout doing push-ups in the mud.  Maybe her presence inspired me, but I managed to knock out 90…my highest total since finally cracking 100 a month ago.  The trail was sloppy and it was near freezing, but at least none of the rocks were frozen to the ground.  We were limited on time because she needed to go to her grandfather’s for dinner, which means that we’d do the same amount of exercises in less time…or putting it another way…we’d work harder.

I like the intensity of the shorter, harder workout and it is a better conditioner, but it leaves me more exhausted by the end.  Still, I feel like I’ve done as much and more, even though it can take 15 minutes less to complete.  Since the intensity per minute is greater, the total amount of calories burned remains about the same.  Jack was supposed to have joined us, but cancelled at the last moment, which had us talking about him and comparing ‘Jack’ moments.

“You know that turkey dinner mom made before leaving for Hawaii?  Well…I reminded Jack we were having it that night as I dropped him off at school.  So he comes home later and can smell it cooking and asks mom ‘are you making turkey to go with the turkey dinner?’” I explained. 

Savannah looked at me like she’d missed something.  “…and she says, ‘Jack…what kind of meat do you think I’d cook with a turkey dinner?’ and he says ‘sometimes you make chicken with it,’ and she says, ‘well…that would make it a chicken dinner, then.’”

She had nothing to top it and we finished the workout muddy and tired.  I went home and made a smoothie for dinner.  I felt good about it because I think I’m over the plateau I’d hit and though they really don’t matter, I still want to see improvement and set new pr’s.  They’re coming.

Survival Workout:  50 minutes

Training Heart Rate:  100-150 bpm.
Calories burned:  600.

Rusty plates and remote controls...

Monday, September 11, 2013

I received an email from Mimi saying that it wasn’t an emergency, but she thought something was wrong with the Direct TV connection since she wasn’t getting any sound.  It sounded like an emergency to me…I hate trying to lip read what actors are saying especially when they’re turned sideways.  Anyway, I stopped in on my way to the park to check it out.

“It works on the other TV’s, just not this one,” she said as I looked a people’s lips moving on the screen.  There was definitely no sound coming out, though.

I pulled out the TV to get a look at where the Direct cable came into the TV, but couldn’t see how this could be the issue since she had a picture.  She was fiddling with the remote while I worked, clicking on the ‘mute’ and demonstrating that the TV actually said ‘mute’ so the button must be working.  She clicked it back on and the ‘mute’ disappeared.  This got me to thinking and I asked her to give me the remote.  I found the volume “+” sign and held it down.  Suddenly, the talking heads were making noise.

“You…you…fixed it!  What did you do?” she asked.

“I turned up the volume,” I said.

She hung her head…and then laughed at herself.  Mimi makes me feel like such a techie…she is SO electronically challenged.

I drove to the park and did a short hike on a sore leg before heading home.  I’d almost reached my street and was moving over to the turning lane, when I noticed with some irritation that the car that had been riding too close was still on my bumper.  I turned onto Millridge and it followed closely…and then turned it’s rooftop blinkers on.  I had no idea what I’d done wrong, but I was pretty sure I was driving well within the speed limit.  He sat in his car running my plate for 3-4 minutes before finally getting out and coming to my window.  I rolled it down to be met with the glare of his flashlight.

“Do you know why I pulled you over, sir?” he asked politely.

I didn’t and I wasn’t about to give him something he hadn’t noticed, but he filled the gap quickly.

“You’ve got a rusty license plate.  Oh…and the license plate light is out…which you can get at Auto Zone.  If we can’t read the numbers easily, we have to pull folks over and advise them to get a new plate.  I’m just giving you a verbal warning,” he concluded and returned to his car.

I drove home thinking ‘really…you went to the trouble of pulling me over to tell me I had a rusty license plate?” I pulled in the garage, exited the car and walked to the back to view the rusty plate.  To my surprise, the license plate light WAS working and as I backed up to about thirty feet from the rear of the car and could still read the number, I really began to wonder what that had been all about.  Either the officer, who was right on top of my bumper with high beams directed towards the plate, was having issues with his vision, or he’d pulled me over because my car was junky looking and he wanted to see what I was doing in the upscale city of Highland Heights.  When he ran my plate and saw I lived on the street, he needed to come up with something quickly since I was observing all traffic laws and my car was functioning beautifully…thanks Dan.  The best he could do was the ‘rusty plate’ thing.  I really don’t know what else to think.

Oh…and the state of Ohio is the only one that mandates license plates must be made from galvanized steel, which rusts.  Other states use aluminum, which doesn’t.  Well, plate tags expire in April so I think I’ll live dangerously until then…outside ‘the law’ and drive with semi-rusty plates that one near-sighted officer can’t read.

Hike duration:  60 minutes.

Training Heart Rate:  90 bpm.

Calories burned during workout:  350.

A very full day...

Sunday, March 10, 2013
When I walked out the door to grab the paper to find the temperature in the fifties, I was shocked.  The forecast had said high thirties on Sunday…so that was off by a hair.  I started looking around the yard, garage and salt-covered cars and figured I could get a few things done…and ride, too.  But for starters, I drove to the park with Dakota for a hike.

We were off-trail and looking for antlers when my cell phone began to vibrate.  It was my cousin Donnie from New York and I had a good idea why he was calling.

“You can make kiniflies now?  Holy shit, John, we’re in,” he said.

Normally, he has to wait until either Holly comes with me to New York or on the occasions when he makes it to Ohio and she makes them for him.  My having a working knowledge of the kiniflie process was huge and had opened up a new world to him. 

“We’ll need bread crumbs, eggs, onions, flower and catsup and I’m good to go,” I said.

“Oh…we got that stuff.  Well…I can get bread crumbs at the grocery store I’m pretty sure,” he said.

I took a deep breath and tried to explain things to him in words he could understand.  “Donnie…have you lost your senses?  We CANNOT use store-bought bread crumbs.  Holly’s dad normally has a cubed supply for us that would last months.  Maybe I’ll throw some in my backpack on my next trip up 'cause I know sure as hell you and I aren’t going to cube the suckers,” I said.

About then I noticed that Dakota was out of sight.  When I started calling her and she didn’t return, I hung up and started looking in earnest.  She never wanders far and there was a shallow ravine just in front of me.  As I approached it, I could see her sulking in the creek that ran through it.  I called for her to come, but she crouched lower like she does when she’s done something bad.  I finally got her to come and she hadn’t done anything wrong, but her dog brain tells her that if I’m calling her in the woods, she must be guilty of something.  Dogs are weird.

My leg was still sore from yesterday’s ride and it didn’t get any better when I got home and began the chores.  I washed three cars, emptied the garage and disposed of plenty of junk to the tree lawn while moving other stuff I wasn’t ready to throw out to the shed out back.  One trip was with a 100-pound heavy bag, which after I hoisted onto my shoulder made for a demanding hike the 200 feet to the shed.  After sweeping the garage and reorganizing the entire thing, I went inside and washed the kitchen floor.  I figured I was done then.  I’d done enough to suggest to Holly that I should go for a bike ride and she agreed.

The ride did nothing to ease the pain in my calf.  The wind was blowing particularly hard, increasing my effort.  Climbing Old Mill Road forced me out of the saddle for long stretches and every revolution of the crank was painful.  I rode out Pekin a little more than an hour before turning for home.  The return ride was not as intense and just as painful.

Soreness is my friend…or at least my constant companion.  I hobbled around the house the rest of the evening, but felt really good about all I’d done.  It had been a major, calorie-burning day and something I needed.  Tomorrow…rain and maybe a day of rest.

Bike duration:  Two hours and 10 minutes.  Hike duration:  60 minutes.

Training Heart Rate:  120 bpm biking and 80 hiking.
Calories burned during workout:  1825 biking and 350 hiking.