Day 75 (and following): Heart Walk Recap

After being sick and becoming a little inconsistent in the days before the big day, I rode the bus to the Heart Walk. It was a wet, muddy morning but I made it to the finish-line and beyond. The 2.9 mile walk was only a part of the distance I walked on foot. With lots of walking before and after the event back to public transportation and from the subway station to home, I think I walked more than 4 miles net that day.


I arrived to see CACI's CEO, Paul Cofoni, talking at the microphone as the walkers started out on their course. He later lapped me. I met strangers who were so friendly. A friend from a church we used to attend recognized me but I was confused because she was wearing a shirt from my employer. She happened to be a friend of another employee. The three in her group and I walked together for most of the walk.


The first lap was so much fun. I could not keep up with the super fast walkers but I wasn't the slowest either. One coworker wore this giant heart costume and his friend carried a boom box with the perfect playlist for the occaision. People kept coming up to take photos with him. My church friend started dance steps to popular songs as we walked and many others who were close enough to hear the boom box joined in. That was my favorite part of the walk. 


The second lap was a surprise at first because I thought there was only one lap and that people were leaving. We moved ahead of the giant heart and the boom box so we could no longer hear the music. The sound system near the start/finish line played music loud enough that people could hear it on about a third of the course.


About a quarter mile or so before the finish line, just after I managed to catch up with my CEO and speak/walk with him for a minute, my ankle began to hurt and I struggled to walk normally for many weeks to come.


The training of biking 5 - 6 miles added to the 1.5 miles I had been walking at home a few days each week should have been enough to prepare me for 2.9 miles but I didn't factor the mud which made unforseen demands on my feet and legs. I thought I had done enough on the first lap on the mall and could have gone home but I felt good and believed that I would not have done justice to my hard work if I left at the halfway mark. Many others left after the first lap but I kept going. In retrospect, I've learned my lesson. Plenty others kept walking just like me but I could have sat down and/or gone home.


I stayed after crossing the finish line and visited the tents where free food was being prepared for the walkers. I sampled some healthy, hot greens and okra/tomatoes. I picked up a fresh apple and banana. They hit the spot! I almost forgot about my hurting ankle. I saw more people I knew from work and stopped to talk before we all departed from the mall.


After resting at home most of the remainder of that day, I walked with a cane in the days that followed. It occurred to me to make an appointment with my physical therapist, so I did. As I began writing this entry, my pain had diminished and I had begun to walk much better. On my first physical therapy visit after the walk, I hurt so badly that they put ice on my ankle foot and leg and sent me home without any exercises. I was still in bad pain when I had my second visit after the walk. They stopped my exercises early and sent me home.


Mr. Lee told me that I would improve and be back to normal much sooner than I thought. That's how badly it hurt. But, I did start walking for exercise again over the Christmas holiday and feel much better. Maybe two or more visits with Mr. Lee will be enough, if my Doctor approves them. I also need to get into the habit of doing the exercises independently and consistently.


The new year marks the beginning of my next phase of making paces.


Do something beautiful for your heart today.


~ Cheryl ~

Day 64 & 70: T - minus 5 days to the Heart Walk!

I walked on day 64 (last Tuesday) after missing day 63 and neglecting to blog. It has been a week of sick for me (thankfully not the flu) but tonight I picked myself up and got on the bike.


Somehow, I seem to remember to wear the Polar Heart Rate monitor when I stay indoors and I don't really need it. The bike gives me all the same information and more. I do enjoy comparing to see which one's data I like better. To be consistent, I just use the information from the bike. The Polar monitor gave me a heart rate average that is 2 bpm lower than what the bike displayed and was more than 20 calories higher. Let's just say "it's a mixed bag".


Often I will focus on an unique aspecy of my work-out. Today it was my target heart rate range. Because the monitor lets me set a range and has an alarm I activated just to see what it did. Of course, I originally envisioned the alarm going off if I had no heart rate but... its not that dramatic. Apparently, the alarm sounds when I am outside a self-set range that I could change if I wanted to. I could also change the alarm to "OFF".


Because the bike's heart rate reading is different than the Polar monitor's, I set my range narrower on the bike so I would know I wasn't even close to range limits shown on the Polar monitor. 


I did pretty well. When my heart rate dipped to 120, I would pump up my pedalling and the number would rise. I would sustain it above 130 for a time or 125 just by giving a 10 - 15 second burst every 30 = 40 seconds. Usually, my rate would increase if I pedaled above 15.0 mph. My max was 21.5 mph.


I had the honor of speaking with a coworker "N.G." who has lost a significant amount of weight and took the time to encourage me. I only know her "before" and haven't yet seen the "after". We work in different buildings separated by enough geography that we rarely cross paths. I really appreciated what she had to say and invited her to respond to one of my blogs with the same words she spoke to me on the phone. Maybe they will encourage more than just me.


Another encouraging thing happened at just the right moment (you know when you're sick and kinda feeling sorry for yourself?) I got another envelope at the office from far away. M.P. & R.P., a married couple who used to live near me but moved out west a couple of years ago, sent in 10 huge votes of confidence.


The walk (I'm so glad they're not calling it a race) is this Saturday. My November 7th update is overdue but it is coming! It will be renamed, of course.


I got my T-shirt. I am going to put the Polar Heart Rate monitor with it so there is no excuse for me not having it on me when I walk. I will take pictures and post them. I will also Twitter from the walk.


My results for day 70 are:

Time: 25 min. 
Average Speed 14.8
Distance 5.9
Calories 165
Average Heart Rate 125
Watts: 72
Level: 5 (Program: Manual)

Do something beautiful for your heart today.

~ Cheryl ~

Bonus Blog: 100 miles in 2 months

I just logged my activity on www.startwalkingnow.org and my cumulative distance since Sept. 1st crossed the 100 mile marker! 


You can track any of dozens of exercise activities using their conversion program for free. I just discovered their nutrition tracker. Yes, I had seen it before. The time has come for me to start using it. If it's as cool as the activity tracker, I'll probably track my way to my next 100... pounds that is.


~ Cheryl ~

Days 61 & 62: Walker-cising and measurizing: unexpected lessons

Some unexpected new knowledge has come from starting this new season in my life. I have learned to measure parts of my neighborhood from counting steps. I cannot imagine ever anticipating I would need such knowledge at anytime as an adult.

I have also learned that music makes it way better. I think I was actually reminded because I knew this before (of course I did - with music being such an important part of my life). The goal was to get exercising, not to exercise with music.

So, on Saturday (day 61), I went out in the early afternoon while neighbors were enjoying a warmer than average autumn afternoon, getting ready for young children to come wearing costumes and masks to ask for candy.

A neighbor, two doors up and across the street, who cuts our  lawn, saw me and said "10 times and you'll be all set!" I think he meant from corner to corner. so I told him that I usually do about 12 which takes me 30 minutes. He may have seen me before when I was out after dark.

An older neighbor, two doors up, who sits on her porch most of the spring and summer watching the neighborhood, saw me walking, running and working my arms. She warned me to be careful "we don't want any heart attacks out here". 


I explained that I have been exercising regularly since Sept. 1st and that I have been out later at night when she can't see. I also assured her that I wouldn't be doing anything that was too much. I was able to talk to her and exercise without being out of breath even while pumping my arms. I usually don't talk when I'm working out because no one is around or close enough to talk to me.

Here's my gear: I always have my cell phone with me when I walk. I use the Timer/Stopwatch function when I exercise to track my time. I usually have my iPod on my person but I don't always listen while walking. I keep forgetting to wear the borrowed Polar Heart Rate monitor. If I write about it enough, I might remember to wear it at some point.

On Sunday (day 62), I went out in the early evening and decided to venture into a new un-walked part of my neighborhood. The little triangle park at one end of my block has grass and trees surrounded by a sidewalk and tree-boxes. Its bordered by a busy street with a bus stop, but things are pretty quiet on Sundays and most workday evenings.

One leg of the (right) triangle measures 100 steps, the other: 70 and the slant side (hypotenuse): 130. How beautifully these numbers add to 300.Ten laps adds to a clean and easy 3,000 plus the steps to and from the house bring my walking total to 3,275 for the day.

My block has a very slight incline. Any perception of going up or downhill in front of my house could be missed unless you're looking for it. At the triangle, the shortest side is the part that lines up with my block which is pretty flat (no hill) and the longer sides of the triangle meet down an incline. This can intensify my workout. When I run, I run downhill for more momentum. When I work my arms, I walk uphill. I ended up challenging myself to keep the arm work going all the way around the triangle.

Although I was planning to catch up on one of my talking podcasts from www.dailyaudiobible.com, some music I liked started playing during my search and I decided to listen. After the first song, I searched for another and let it play and another and another. Today, I walked to two songs by Michael W. Smith and especially enjoyed David Benoit's "Watermelon Man". Before I knew it, I had done 10 laps around the triangle and about a minute remained on my timer - just enough time to get home. 

The music helped me set and keep pace - something I haven't done during any of my previous walks. I selected songs after assessing how fast they were compared to how fast I felt I needed to go. And despite the much cooler weather today, I perspired a bit more than I did yesterday. Perspiration is my indicator of aerobic efficiency - not my attempt to give you too much information. 


NOTE to self: record beats per minute for my favorite workout songs so that I can plan the order that they play during my walker-cising sessions.


Do something beautiful for your heart today.


~ Cheryl ~

Day 60: Back on the bike plus final day of PT

Mr. Lee (my physical therapist) prescribed 8 visits and I told him after visit number 4 that I wanted to be graduated at the end of them. He took some extra time with me today to have me learn exercises I can do at home. Now, I can reclaim some time spent going to his office, working out and coming home (about 3 hours per session).


So, I am going to do these exercises, save some copays and have Mr. Lee check my progress after about a month. I have tremendous respect for Mr. Lee and the professionals on his team at P.T.S.A.C. I enjoy going for my physical therapy appointments and they do things for me that I cannot do at home but it isn't supposed to be forever. My insurance company might remind me if I forget. The copays are enough of a reminder anyway.


In addition to getting restorative care while there, I (the patient) need to learn about how to take care of myself so I don't have to keep coming back. I think I've done that but if I haven't, I'll resume the sessions. These blogs should be evidence enough that I am making an effort to take better care of myself so I am motivated. Writing about it helps solidify my resolve.


I found the same machines I use in his office were available to me for free and they're located less than 100 steps away from my desk at work:


- Leg Curl
- Leg Press
- Treadmill
- Stationary Bike


I also love the elliptical machine because I have found it so efficient aerobically. Now I need to get used to exercising around people who work with me (not that they care). I find it easier to work out around complete strangers.


My results for day 60 are:

Time: 25 min. 
Average Speed 13.4
Distance 5.2
Calories 141
Average Heart Rate 116
Watts: 56
Level: 6 (Program: Manual)

Do something beautiful for your heart today.

~ Cheryl ~

Day 59: Almost a carbon copy of yesterday

Another early walk for just over 30 minutes for another 3,000 steps and I feel good. I also stretched my mini-run in addition to doing my arm routine. The cool thing about my block is that the walkways are spaced evenly and far enough apart that I can set and measure small goals easily and adjust them incrementally using the visual cues. 


What's fortunate for me (in my mind) is that I live at one of the houses served by the center walkway. I feel centered when I go out for my walk because my starting point is right there. Yesterday, I only ran between one of the walk ways and the next one. Today, I ran past one to the second one - double the distance of yesterday. Although my running is small and 5 - 10 % of each lap, its more than I've done in most previous years.


A couple of neighbors were coming home or walking through the block. One asked to join me during my walks. I thought she meant she wanted to be in the Heart Walk. Oh well, either way it will be good.


Do something beautiful for your heart today.


~ Cheryl ~

Day 58: (the real one) Nice weather, decent hour, fun productive walk

Depression could have set in when I discovered that Game I of the World Series preempted Glee, the show I like to watch on Wednesday nights while I ride my bike. Depression didn't have a chance. I put in a load of laundry, exchanged my blouse for my favorite T-shirt and hit the sidewalk for thirty minutes.


The evening was comfortable and the hour was early enough that some people were still out on their porches, running late errands or walking through our block. 


During my first outdoor walk, I measured the distance up and  down my block. I placed the start and finish-line at the walkway up to my door. A trip from one end of the block to the other is 235 steps. A round trip is 470. In thirty minutes I did approximately 6 and a half round trips for 3,000 steps. Unfortunately, I forgot to wear the heart rate monitor.


I've tried walking up and down my block crossing the street at each end to create a loop. But, tonight I just stayed on the side of the street in front of the house and I boosted my walk with a mini-run the last 10 yards or so approaching the finish line. It was too cool to sweat but I did feel well worked-out at the end of my walk.


I have new shoes!  I went to Pacers in Arlington, VA at the suggestion of my podiatrist and with the blessing of my physical therapist. They looked at my feet and watched me walk. I left with some excellent shoes that are right for my feet. My physical therapist saw them and he was pleased. I feel so good after my walk, I need to remember this feeling the next time I try to buy super-cheap exercise shoes.


Although I haven't lost as much weight as I thought I might from exercise alone, I am happy because my feet almost never swell these days. The new eating plan is coming soon - late - but soon.

Day 57 - What happened?

I knew it had been a while since I blogged but I am shocked that it has been this long! I have found it really challenging to do physical therapy and my workout on the same day.


I am exercising twice per week there but at a much lower intensity. So, this morning (yes, for the first time) I got up and hopped on the bike. I tried a new setting and set the level lower than what I know I can handle but I am back on task.


The Heart Walk is less than 3 weeks away and while the physical therapy is helping me stay in the best possible condition to continue exercising, I have put my PT sessions above my regular workouts until now. I think I am almost done - the Physical Therapist will tell me on my next visit.


My results for day 57 are:

Time: 20 min. 
Average Speed 9.6
Distance 3.1
Calories 75
Average Heart Rate 93
Watts: 37
Level: 4 (Program: Ride in Park - higher level next time)


Do something beautiful for your heart today.


~ Cheryl ~

Day 45: Votes of Confidence are so motivating!

Unexpectedly, I was out of the office for two days so I didn't connect with my trusted friend (the one who watches me weigh every Tuesday). Therefore, I do not have an official change in my weight to post this week.


I also did not exercise on those two days: Tuesday and Wednesday. There was no way I was going to miss Thursday especially since I returned to a stack of mail on my desk that included two votes of confidence! [small checks made out to the American Heart Association]


One was from very far: friends I do not see often who have participated with me in one of my artistic/creative endeavors; the other was from very close: a friend/coworker and her husband.


These were in response to apologies I sent to those I originally e-mailed about the Heart Walk explaining I wasn't aware when I sent my first e-mail that the single dollar votes of confidence I requested could not be donated on the AHA Heart Walk website. I wrote that they could, instead, mail a check payable to the Heart Association to me @ my office and I would forward it. 


I am only asking for single dollars because my team has raised so much money. Our team's total fund-raising, as of today, exceeds $27K and is expected to continue going up by leaps and bounds for the next 24 hours. This is the last day for our special project that has kept the funds pouring in since August. We have one more project that is a bit smaller in scale.


My body might not have completely adjusted to my new routine. I came home from work and crashed. I slept for almost four hours.


I have to keep in mind that I was helping my special someone with some unusual issues on Tuesday and Wednesday that disrupted everything including my ability to be at the office. My need to rest early this evening cannot be totally attributed to the new work-out schedule. When someone you care about is facing discomfort or pain, you feel stress too, right?


My bike has a whole bunch of cool settings I haven't tried. I usually set it at "MANUAL" and choose a level. This is pretty boring to most of you, I guess but predictable and easily controlled for me. 


Today, I used one of the variable settings called "PLATEAU" and though I chose level 5, the variation took me as high as level 7.


I was simultaneously trying to figure out the Polar I borrowed (heart rate monitor). I was able to get better acquainted with it. I changed some settings and explored some menus but I failed to make my heart rate display during my ride. I had done it successfully before.


It has been raining outside for a couple of days so I am less inclined to do a walk outside.


My results for day 45 are:

Time: 25 min. 
Average Speed 15.0
Distance 6.0
Calories 169
Average Heart Rate 123
Watts: 74
Level: 5


OK! We have one month left before the walk and I am training well but not losing weight according to my goal. The exercise has kept me from gaining weight when I fail to eat appropriately.


As with my studies (between 2005 and 2008), cramming was not an option because the courses were already accelerated and spread over 5 weeks. With 4 weeks to the walk, an adjustment might still get me to where I want to be.


I know that my body feels good. My ankles don't swell at all (regardless of my sodium intake) and I can tell I am stronger. This makes me know that an infrastructure for future success is being established. These things can't be measured on a scale.

Is anybody reading this? Please let me know. Send an e-mail to: CherylsMakingPaces@gmail.com.  I invite you to add your name as a follower of this blog.

Do something beautiful for your heart today.

~ Cheryl ~

Day 41 & 42: Quick to exercise; slow to blog

I attended the wedding I mentioned I learned about (and blogged about) a couple of weeks ago (see Sept 25th). Although I was content to speak with the bride and let her know how glad I was to hear she and her groom were headed down the aisle, she left me a voice-mail saying that she had made room for me to attend the wedding! Wow!


It was on a touring cruise ship that travels up and down the Potomac River. The wedding was on top of the boat and the reception was directly below. We ate fabulously! I tried to catch the bouquet (I love pretty flowers) but it tipped my fingers and landed on a table or the floor and I went for it again with the person who ultimately prevailed.


I was very emotional because I was so happy for this particular couple (not a good way to be in front of a buffet). I need a fail-proof strategy for a crowded banquet. The place was packed and every seat was assigned.


When I got home I was exhausted and I had a head-ache from all the excitement. So, I rested the remainder of that day.


But, I got myself together on Day 41 and 42. I walked on my block for 30 minutes both evenings. I have no computer read-out to print here and I forgot to wear the heart monitor (which would at least give me an average heartbeat and estimated calories). I counted my steps though.


Day 41 : 30 minutes: 1410 steps = .805 mi.
Day 42: 32 minutes: 3060 steps = 1.53 mi.


Do something beautiful for your heart today.


~ Cheryl ~

Day 39: Tried a new approach

During my ride today, I did 5 second bursts at 30 second intervals and increased their duration and frequency throughout the workout. I allowed time for the obligatory warm-up and cool-down. I observed my heart-rate increase earlier. It stayed at an elevated rate longer even though I didn't pedal as long or as hard as I did during some of my previous workouts.


My results for day 39 are:

Time: 25 min. 
Average Speed 13.4
Distance 5.2
Calories 139
Average Heart Rate 119
Watts: 56
Level: 5

Do something beautiful for your heart today.

~ Cheryl ~

Day 38: Big day of exercise

Early this morning, I worked out at physical therapy and discovered how much work my ankle really needs. At least it isn't hurting (except when doing PT). When I'm not working on the ankle, it almost feels normal.


I rode my bike early in the evening too! But I didn't set goals for this week. And as a wise previous pastor once told me, "If you aim for nothing, you will hit it every time!" So, NEW RULE: My previous weekly goal rolls forward until I set new a new one.


My results for day 38 are:

Time: 30 min. 
Average Speed 13.3
Distance 6.5
Calories 167
Average Heart Rate 112
Watts: 55
Level: 6


Do something beautiful for your heart today.


~ Cheryl ~

Day 37 (midday): More weight loss

The nurse at my doctor's office weighed me this morning. I am down two more pounds since last week.


Dr. M noticed a difference as soon as she looked at me. Her records have my weight from earlier this summer and according to her, I have lost 13 lbs (6 of which count since Sept. 1st).  I showed her my feet and how they are so un-swollen. It's a happy day.


Do something beautiful for your heart today.


~ Cheryl ~

Day 36: Fell into a hole but crawled back up onto my bike

My exercise was different on Day 35. I went for physical therapy so I did the exercises I was assigned in addition to receiving the wonderful treatment they give while I relax (not quite a spa but I felt GOOD!). My legs really felt better than they have in for a long time.


I have been tempted to be a little depressed about the situation with my ankle but the exercise has proven to help keep it at bay. I still have unanswered questions and so far the  questions I have asked have brought me better answers than I anticipated. My physical therapist is very positive and it really helped to happen upon some friendly faces who recognized my face during my session. I hadn't seen either of them in a long time.


I got a good look at my feet because the leg press, one of my P.T. exercises, puts them right in front of my face. They are different! I see no sign of swelling. My exercise program, my habit, has brought that under control. They don't look like they have even been swollen at any time recently. This is an excellent sign of improved conditions for my heart.


So, I exercised yesterday but there is no way I can count that here. I'll be going twice a week for the next month or so in addition to everything I'm already doing.

I didn't weigh today because my trusted friend was out of town and we agreed I would weigh a day late. But, I just realized I won't be around to meet her until two days late. But, I am going to the doctor's office and they will weigh me when I am there.


I don't think I want to know my weight this week because my activity has been poor and my performance has been far below any of my previous weeks' goals (I never set goals for last week). Because I had some discouragement this week, I thought knowing my weight (if the same or higher) might add to the discouragement.


My results for day 36 are:

Time: 25 min. 
Average Speed 12.6
Distance 5.1
Calories 128
Average Heart Rate 105
Watts: 48
Level: 5


I hear rain outside, so the 15 minute walk in the morning probably won't happen. Wind is expected after the rain stops. So, I'll probably walk closer to dinner time. My doctor's ordered restriction has ended so I can begin walking for exercise again.


Do something beautiful for your heart today.


~ Cheryl ~

Day 32: Back on the bike!

My results for day 32 are:

Time: 30 min. 
Average Speed 13.8
Distance 6.7
Calories 178
Average Heart Rate 117
Watts: 61
Level: 5


A wonderful person at work lent me her Polar F6 Heart Rate Monitor. Now I can compare the bike's tracking of my heart rate with the Polar model. Now if I can figure out the short-comings of my bike's "cardiometer".


Do something beautiful for your heart today.


~ Cheryl ~

Day 31: Injured and healing

Exercise happened on day 28. I walked outside (very late of course). I really appreciate the difference in how I feel when my whole body is moving without a machine like my bike. My routine is as vigorous as low-impact aerobic dance.


But on the 10th minute of walking up and down the block something suspicious developed on my street and I was alone except for the unfamiliar vehicle being driven aggressively and repeatedly through the alley and on the streets of my neighborhood. So, I went inside. My ankle was hurting.


The next day, my trusted friend saw my weight fall again on day 29. I am back down to 4 lbs lost.


Skipping ahead to day 31, I had medical appointments - not ironically for my ankle. I came away with a diagnosis I really didn't want, orders for physical therapy and an activity restriction. I have to stop walking as exercise for a while - but I can still ride my recumbent bike.


It just occurred to me, I had been carrying around the MRI but never looked at any of the films until the doctor took them out of the envelope.


One of my days (off - between day 28 and 31) were derailed by a broken down car, a tow to the repair shop and picking up a rental. I picked up the fixed car and returned the rental on a different day. I met two people on day 31 who had lost significant amounts of weight. One of them wants to join our walking team. Yeah!


But my ankle really hurts right now and it will rest on a pillow as I go to sleep.


Within 24 hours, I'll make my goals for what's left of this week... In the mean-time,


Do something beautiful for your heart today.


~ Cheryl ~

Day 27: Walking acquainted me with my block in new ways

Walking felt really good in the cool evening air. The coolness kept me from sweating, still I felt that I was exercising.


I set my timer for 15 minutes and started counting steps to get to either end of my block (approximately 235 from corner to corner - and the walkway to my front door is exactly in the center).


With one slight deviation to my route to discard an empty can I found on a neighbors lawn (I counted those steps, too), I walked just over 1,000 steps back and forth, corner to corner on my block.


A few years ago, when I was taking 15 minute power-walks at work, I developed an arm exercise that I do while walking that appreciably increases the intensity without me having to walk faster. The arm routine cycles and repeats over every 8 steps and is complicated enough to engage my brain to focus so I don't get bored. Without going into unnecessary detail (as if I wanted you to try it too), I look like I'm rehearsing a flag routine for a high school marching band when I do these arm moves with my walk. It was no problem for me to be seen by the handful of neighbors/strangers who happened to be out at the time.


I came in and got on the bike after that.


When I log my exercise on startwalkingnow.org, I am asked to enter my level of intensity. Since I have not yet found a way to quantify my intensity levels, I am assigning my levels of intensity is as follows:


Mild/Light 
(a.k.a.: going through the motions or why bother?)
I am walking or biking but not sweating and my heart rate barely gets over 100 bpm. (OK - I would do this if I was getting over an illness or injury - better than not working out at all)


Moderate
(a.k.a.: where I think I should be on most days)
At this level, I definitely break a sweat and my heart rate averages 105 - 130. At this level, I feel like I am where I should be and I'm keeping over-achiever work-out girl in her place.


Vigorous
(a.k.a.: I have deluded myself into thinking I'm an athlete competing for a medal or something.)
At this level, I sweat more and my breathing is more intense. My heart rate is over 130. I will do this rarely.


My results for day 27 are:

Time: 25 min. 
Average Speed 12.7
Distance 5.0
Calories 129
Average Heart Rate 110
Watts: 49
Level: 6


Time walked: 15 minutes

Do something beautiful for your heart today.

~ Cheryl ~

Day 26: Not hiding my poor attitude

Nothing happened on Day 25 so here we are at day 26.

Despite at least three lovely things that happened this week, there was one upsetting one (you know the thing that involved heavy lifting the other day - the one I'm not writing about in any detail). My attitude has not been great since then.

The first really lovely thing that happened came from my boss. Another lovely thing came from Trusted Friend (almost no surprise - still I was surprised).

The third thing came as the most wonderful news about two people I was sure were perfect for each other (and I am not one of those match-maker people - I'm the one who is usually the last to know and once I know, often I'm shocked).

Oh, I know: the fourth thing was that I got to take care of myself a little bit today. I got my hair done by a professional! I hadn't seen her since...

(OK - let's just say it has been a REALLY LONG TIME).

She was so kind, she didn't give me the evil eye or anything.

Local readers know its raining in the mid-Atlantic region today so on days like this we all know most hair-dos... basically... don't.

But, today at the salon, for the very first time, I was highly motivated to speak with my hairdresser about a different hair-style. After all, I wasn't going anywhere or doing anything special. I just needed my hair done. For my type of hair, this means a relaxer touch-up (straightening perm), deep conditioning, some color, a trim and a style.

Usually I leave the beauty salon with a shiny, glamorous, flowing mane of gently tousled shoulder length curls (the woman is a miracle-worker I tell you!) - but today, for the first time ever, I was compelled to tell her not to give me that.

I told her about my work-outs and how I needed to have my hair up because of all the work and exercise I have to do. So, tonight as I overcame my reluctance to sweat my cute but proper pony-tail out (frankly - the rain and humidity had already gotten to it) I felt pretty. It's a girl thing - whatever!

Just because my attitude needed adjustment doesn't mean I want to give up. The same thing happened with school. Quitting was never an option. Same with this exercise thing: I can see myself hopping on the bike even after waiting until the end of the day but telling myself "this is a part of my daily routine. I will not go back to letting a week pass without exercise like I used to...." I know when I am not doing my best. Most people do. Only some are willing to admit it.

I remember the fifth thing: I had to go by the Washington Hospital Center (the day Supreme Court Justice Ginsberg happened to be there). After I left, I began to feel a small tickle in my throat like the beginnings of an infection. I said a prayer and within minutes I couldn't feel it anymore. I feel fine today and I am very grateful.

And the sixth thing was today I got my best score ever on my brain training game! I think my attitude is improving.

My results for day 26 are:

Time: 25 min. 
Average Speed 14.8
Distance 6.0
Calories 164
Average Heart Rate 116
Watts: 71
Level: 6

Do something beautiful for your heart today.



~ Cheryl ~

Day 24: Solidifying my new habit

My results for day 24 are:

Time: 25 min. 
Average Speed 12.8
Distance 5.0
Calories 130
Average Heart Rate 102
Watts: 50
Level: 6


Do something beautiful for your heart today.


~ Cheryl ~

Day 22: 8 half-steps forward - 1 half-step back

Mathematics explains it best. My trusted friend saw that I went back up by a half pound. At least I didn't gain it all back.


Tuesday was full of unexpected twists and turns. I didn't get to do anything I thought I would accomplish on Tuesday including my bike-ride, blog and twitter. I did have to do some unplanned heavy lifting and it was my best lift ever (easiest?). The circumstances are what diverted my entire evening. Good thing I am working out five days this week because the first day is off but hopefully not the second.


Here is one lesson learned:
I have to take lunch to work. If I don't, I go to the vending machine. On Tuesday, I chose B-B-Q Fritos. I am grateful that my feet didn't swell the next day. That's grace and mercy (plus the fact that I have been exercising).


What else have I been doing? ...working on my arms since late winter. I have three moves I do with my "Iron Gym" No, I cannot lift myself using the pull-up bar but I did string an elastic exercise band with handles through it and I do exercises normally done with dumb-bells but upside-down. 


For instance, bicep curls that involve lifting a weight are reversed as I pull the handles down from overhead. I also punch forward as well as raise/lower my straight arms like flapping wings at my side while holding the band handles for extra resistance.


I am reminded of the free trial I had last May at Sport & Health. I exercised four days in a row for at least one hour and 15 minutes. I took classes, walked on the treadmill and used an eliptical machine.


Before my first workout, the membership specialist introduced me to the trainers who help new members learn to use the machines correctly. From my treadmill, I watched as one of these trainers worked with a man in his late 40's or early 50's who was a bit stocky but very muscular. He seemed to do well but was exerting himself near his body's limits. As the trainer stepped away for a moment, he continued to work on a machine just a few feet in front of me. I couldn't resist offering a word of encouragement to him: "Don't worry..." I said in a voice just above a whisper "you'll have those Obama arms in no time!" 


It's OK to laugh. That's another thing that's good for your heart.


Do something beautiful for your heart today.


~ Cheryl ~