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.
Wednesday, October 28, 2009
Tuesday, October 27, 2009
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 ~
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 ~
Friday, October 16, 2009
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 ~
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 ~
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 ~
Friday, October 9, 2009
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 ~
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 ~
Thursday, October 8, 2009
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 ~
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 ~
Wednesday, October 7, 2009
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 ~
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 ~
Subscribe to:
Posts (Atom)