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View albumBuilding a lean & fit me - one bite at a time
April 23
April 22
- 4h 02m 46s
- 13.30 miles
- 18m 15s /Mi
Didn't quite hit my sub 4 hour goal, but I'm happy with the race. No regrets. Felt really rough the first mile going uphill, so I took it easy. Yep, I've finally got it through my head that the destination is the important factor, NOT how fast I get there. ;) We kept a good pace going and really the only place that screwed us up reaching the goal was that we took a long bathroom stop. I'm happy with the 18:15 pace, and if the course wasn't a bit long, I would have made it in under 4 hours. Now for a bath, nap, then celebratory dinner tonight.
I know it doesn't matter, but I'm anal. I need a place to list my mile by mile pace.
M1 18:34
M2 17:56
M3 17:52
M4 16:54
M5 20:22 (Kathy potty)
M6 18:03
M7 17:42
M8 21:34 (me potty)
M9 18:21
M10 17:21
M11 17:14
M12 17:53
M13 17:27
April 21
- 55m 18s
- 3.35 miles
- 16m 30s /Mi
Really happy with my time this morning. Felt great the entire distance except a couple of times when we sped up to get around people. At the end, I asked my friend if she wanted to go around again. I was joking, but could have easily done the distance again. Good time!
Cold, windy and light rain. Didn't really notice it until we stopped walking.
Interesting day yesterday. First, the cardiologist told me that I'm not limited in whatever I want to pursue athletically, but I do need to pay attention to my body and be aware of warning signs that I'm pushing too hard. Also yesterday on the bike, I had the throat pain. It's been a long time since I've had it happen since I've only been doing easy effort walking. There is a distinct difference between the throat and the digestive pain. I think if I get the throat problem fixed, I'll be able to work through the digestive issues. The recovery for the surgery is only a couple of weeks, but I'm still thinking of waiting until August to have it done.
So, no real goals for the 5k. Plan to push as hard as I can comfortably. Plan to come home and do a route study on the half mary tomorrow and make a plan of action to get through it. Regardless of how long it takes me to get through, I'll be happy to cross that line. Last year when I registered, I honestly didn't know if I could do the distance, and I don't feel that way now, so its already a win for me. :)
April 20
- 1h 14m
- 14.21 miles
- 11.52 Mi/hr
Rode to and from PT. Slightly downhill and tailwind on the way out made for a harder return. No problems at all with the shoulder - even after a hard pt session. Great to be out on the bike!
- Physical Therapy
- 45m
Cardiologist this morning. PT this afternoon. Thinking about dusting off my bike and taking it to PT.
April 19
- 35m 13s
- 1.88 miles
- 18m 44s /Mi
Afternoon walk - ran short of time - had to cut it short. Didn't feel nearly as good as this morning. Tired!
- 59m 21s
- 3.45 miles
- 17m 12s /Mi
Great walk this morning!
Gained 3 pounds on vacation. I can live with that.
Time to get back on track and focus on getting myself in shape. Have a gait analysis this morning. Planning to do two separate 3 mile sessions today. Also going to start some sort of strength training. Need to get some mowing done as well and I have a 5:30 meeting. April 18
- 1h 03m
- 3.37 miles
- 18m 41s /Mi
3 easy miles this afternoon.
Hopefully tomorrow I'll be able to get back into a routine. Didn't get in bed til midnight last night and was awakened at 4 am with a call from Singapore. I was not happy. We contemplated getting up, but ended up staying in bed until almost 10:00. Had a noon meeting for a new advisory committee, which was kind of fun, then walk and grocery shopping this afternoon. Amazing how fast you can kill a day.
Gave my first talk today about WAO at the bank. Didn't know I was on the agenda until I got there. Speaking in public is not my thing, but I guess if I want to convince people that we're raising money for a good cause, I'd better improve real fast. I didn't embarrass myself or anything today, I just wasn't very comfortable talking and I could have done a much better job. I'm sure it will get easier as the walk time approaches. Guess I was hoping I could just walk and somebody else would do the hard part for me. lol
Have a gait analysis early in the morning, then hopefully can get caught up here and find out what's going on with everyone.
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Core
Crunches
Crunches on ball
Situps
bicycle crunches
back extensions
Shoulder
Rows on ball
Rows with stretch band
Flyes on ball
Inward & outward rotation with stretch band
Punches (on back)
Pullovers
Ankle stretch/strength exercises
Resting today. Feet are swollen and sore. Had a heck of a time hobbling down the stairs this morning. Should be a fairly normal week here. Going to get serious about nutrition and training starting RIGHT NOW! Had a weekend filled with eating crap that didn't even taste good. I'm going to feel so much better when I get back in a good eating/training groove.