Phase 2 / Workout 2 - I am excited to move forward into this new year

So, it is day two and I'm wondering why if I set my biking level lower, somehow I sweat harder? Is that really so? Or is it that I have been away from it for a while and my body is adjusting. Last fall, I was working out at level 5, 6 and 7 and sometimes I didn't sweat as much. This could also be related to how much water I was consuming on any given day. What else could it be? For the next week or two, I am going to keep it at 20 minutes of pedaling at level 4.

I wasn't sore today but I have to be so careful with my ankle. If I catch my heel on something even just a small "bump" impact that I'd barely notice if it happened elsewhere on my body, I have sudden pain as the angle of my foot suddenly increases and my toe points. I am not complaining. My writing this prepares me to discuss with my physical therapist.

I am grateful and hopeful. I remember where I was last summer before I started this. I hoped I would have lost more weight but I did benefit in ways I can't take for granted. I could not have achieved these things without my exercise regimen. If my ankle keeps me from running, that's OK. I've never been a runner. I would like to run but it is totally optional if I never do. I just see it as the ultimate exercise. Honestly, I prefer dancing and I already know a bit about how to do that while protecting my ankle (low impact).

My results for January 11th (Phase 2 / Workout 2) are:

Time: 20 min. 
Average Speed 14.5 
Distance 4.7
Calories 127
Average Heart Rate 120
Watts: 68
Level: 4 (Program: Manual)

Do something beautiful for your heart today.


~ Cheryl ~

Phase 2 / Workout 1 - My (late) mom's birthday & a breath-taking story from childhood

I felt it was necessary to honor the memory of my mother, who battled back successfully from heart disease, by starting back doing my workouts on her birthday. If I hadn't done it today, I would have found it easy to procrastinate tomorrow.

Yes, I have been going to physical therapy and I did walk for 40 minutes in my neighborhood just after Christmas but I didn't log any distance or step measurements. Tonight was my first official night back doing what I had been doing apparently rather well in 2009. I imagine I can only improve upon my previous work - keeping it humble of course - by finally embracing an eating budget and losing some weight!


I expect that my feet, which had started to swell slightly in recent days, will begin to look normal as early as tomorrow morning. Over the holidays, I discovered another way I had improved that was previously untested.


Here is the background: Our family was on the way to New York for a funeral. My 100 year-old aunt Evelyn passed away the day after Christmas and her funeral was two days before New Year's Day. Anyway, the drive north took us through the Baltimore Harbor Tunnel, which I have ridden through countless times since I was too small to notice.


As children, my brother and I were always in learning mode with our mother, the conscientious teacher. I think she decided that if she was teaching children (as excellent as she was at teaching), her own children would get the best from her - the most - her all. Everything she could find to teach to us, anywhere at any time, we were learning. And it was fun. So, we were learning about tunnels (waterways, fish, boats, bridges, etc.) as we went through the tunnel on vacation trips to New Jersey or to visit relatives or see Broadway Shows in New York.


I was fascinated by the fact that we were driving under water but not getting wet. Although I couldn't see the water, I knew we were under water. And I wanted those bricks to be clear so I could look at the fish. I got it into my elementary-aged head that I should hold my breath always when I am under water. 


From then on, nearly every trip we took through that tunnel I held my breath (even a few years ago when I was driving to Philadelphia alone). Back then, I didn't always tell anyone, I just held my breath. Sometimes, the rest of the family noticed I was no longer participating in the conversation and I would have to explain once I started breathing again. From the moment our car was underneath the first part of the structure to when we cleared the other side, I was holding my breath (or trying). No air went in or out. I didn't always make it. Sometimes traffic was heavy and slow but often I would still be holding my breath seconds after we were under the sky again.


On this most recent trip, I held my breath through the tunnel without telling anyone as we traveled northbound. I failed miserably. On the return trip south the next day, I introduced my nephew, who is 12 and appropriately competitive [he's a boy], to my breath-holding practice. It was not hard to challenge him to a contest.


I remember my personal record from years ago was 1 minute 35 seconds. I didn't expect to do any better or even come close (maybe a minute or a minute 5 seconds). My nephew didn't last for 60 seconds. Well, I broke my own record and held my breath for 1 minute 45 seconds!  I attribute this to the work I did in the fall (presented in previous blogs below) and am sufficiently motivated to continue through the winter. 


My nephew is probably practicing holding his breath right now.


My results for January 10th (Phase 2 / Workout 1) are:

Time: 20 min. 
Average Speed 13.2
Distance 4.2
Calories 110
Average Heart Rate 117
Watts: 54
Level: 4 (Program: Manual)


Do something beautiful for your heart today.


~ Cheryl ~

Phase 2 / Post 1 - How will I change my eating?

I have finally decided on an eating plan: the Glycemic Index method for weight loss. One reason for this choice is that diabetes is present in my family. I don't have it and I don't want to get it. I already cut out granulated sugar from my diet long ago. I do continue to eat things that have sugar in them but my original problem many years ago was the huge amount of granulated sugar I was adding to things.


One day about 7 years ago my doctor at the time wanted to diagnose me with diabetes because she said I was headed there. I guess she had seen it so many times and didn't expect me to make any changes. But I did immediately. Since then I can count on one finger the number of sugar sacks I have purchased.


Another reason I chose the Glycemic Index method is that it is sensible. It is not so much about deprivation as it is about balance. Many eating plans minimize consumption of important nutritional components of a balanced diet. The glycemic index approach encourages eating and cuts out nothing. That seems more realistic. This method seems to have no controversy associated with it and the medical community apparently approves of it overwhelmingly.


Last weekend, I found the Complete Idiot's Guide: Glycemic Index Weight Loss at a decent price on amazon.com and ordered it. Tonight, I started reading it and feel assured I made a good choice. A quick look at the table of contents reveals the book has 29 chapters organized into seven parts that I will read over the next seven weeks. I will research additional resources as I go. Of course I will blog about what I learn and report changes I am motivated to make.


Do something beautiful for your heart today.


~ Cheryl ~

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 ~