Serene Environment

Early morning start was utterly beautiful for boot camp in Fosters Mill Park (next to the twin lakes)... kids fishing 100-yards away, husbands & wives walking the trails, and a perfect section of landscape for our workout. Days like this make me really appreciate the world we live in.

Andrea HAMMERED through a total body workout like it was nothing. Her transformation has been amazing to witness.

After she finished a 1-mile cool-down, she joined me for a scheduled 24-minute walk. Nice pace, but I didn't push to hard. Yesterday's shin discomfort was my body reminding me to ease back into fitness. In a mere two-weeks I start running again and I don't want to delay me further. I can't wait to start running again!

I officially finished the American Council on Exercise manual this afternoon. I'm tempted to take the test, but I really don't see the necessity for dual PT certifications. While both organizations are respected, I feel ACSM is the industry leader who sets the benchmark which others follow. This was quite evident by the abundance of ACSM literature citing's in the ACE manual.

Walk:
1.45 miles
24:00
16:33 pace

Late Night Fitness

Waited till 7pm to start our cardio and strength training. Of course that wasn't our original plans, yet merely the result of our day slipping away from us.

We decided to walk (me) - run (Andrea) around the rim on the bayou. This is always a nice route, although at times it is warm due to the lack of shade. Fortunately for us, a majority of the route was shaded due to our late start. Another reason I like this route is because it is only 100-yards from my house, which gives us time for a mini warm-up and cool-down.

From the pedestrian bridge you can run a loop crossing Walnut on the North or you can run a loop to Kingwood Dr on the South. Andrea combined the two for a 2-mile loop, which she ran a couple times. I did much less, as dictated by my recovery schedule. I was trying to walk as fast as my chubby little legs would go, which resulted in shin pain. It felt like my shins were going to explode on the way back. Looks like more stretches are in order.

I saw a couple deers "bathing" in the bayou. I've watched lots of deer in my life, but that was the first time I've seen them in the water.

Walk:
0.76 mile
12:02
15:52 pace

Also had a great mid-body workout in the gym. Reduced my usual weight by 50%, but increased the time of exercise to 3-4 seconds per repetition.

Workout:
Mid-body

Horse Fly!

It's been another good day.

Andrea and I changed up the scenery by working out at East End Park. She ran three miles, while I walked for 20-minutes. I forget how beautiful it is out there. The atmosphere reminds me of Huntsville State park. I absolutely love the parks in Kingwood!

Small tidbit: The header picture on my web-site is East End Park... It's a view of the field entrance before you enter the wooded trail..

Once we finished the cardio we started our circuit training. It was a mixed bag of exercises with resistance bands. For the first time, I joined Andrea in the training. About 15-minutes into the regimen we were joined by a couple horse flies. If you've never been bitten by a horse fly, consider yourself lucky, because they hurt! After a few minutes of swatting them away, we decided to end the session early. Both of us had a good cardio workout and put in nearly 20-minutes of quality circuit training.

Walk:
1.31 mile
22:01
16:48 pace

Lower Body Worjout

Wonderfully productive day.

Alison and I shared a Subway sandwich at her school picnic. It's always interesting to see her interact in a different environment.

I spent several hours reading my PT manual this afternoon. Read 2.5 chapters, which leaves me with only two more to go. Looks like I'll easily meet my goal to have completed the manual before I return to work. I'm giving myself the first three weeks of June to finish the two workbooks.

Today was the first lower body workout since my knee surgery. Everything went really well. I feel some tightness on the posterior aspect of my knee. This is normal, because the joint has been kept in a limited range of motion. I'm still being over-protective with my knee. I continue to ice it after exercise and wrap with compression dressings. As I sit here typing, it feels absolutely perfect. And that makes me very happy!

Workout:
Lower Body

I took Andrea to a local area that has a 2-mile loop with minimal vehicle traffic, so she could ride her road bike. She's still trying to adjust to the clip-in shoes. She is progressing very well. Andrea’s first couple of stumbles left her timid on the bike. I'm hoping to build her confidence, which will help her negotiate the roadways with other cyclist, cars, and feel comfortable on longer rides.

Another Mile

After all my excitement about launching the web site, I come to learn that I needed to change the name. For months I had established a solid DBA, which I was very proud of. Earlier this year I did a little search engine investigating and it came up empty. Since then I assumed it was a safe choice. Somehow one company slipped through my fingers. Minutes before publishing my web site a buddy told me of another site with a similar name. And if that is not enough... they are local! Essentially I had to change my name, because I don't want any negative conflicts. It seems I should choose the name that always seems to come back around. This time I've decided to embrace the name. Andrea reminded me that it will probably help me when a search engine is used and they are looking for someone close.

It's depressing to watch all the happy people running and cycling around town. I've been on the "Disabled List" for about 6-weeks total, but it feels more like 6-years.

On my personal fitness side, I walked a little more than a mile this evening. Nothing exciting to report. It was nice to breathe the hot, fresh air on the trails. My pace has continued to stay within a respectable range, although I've been keeping a watchful one on my gait.

I set up a 30-minute, total body circuit for Andrea. She was feeling somewhat lethargic about the idea of working out today, but she seemed revitalized once she was done.

Walk:
1.19 mile
20:01
16:49 pace

Memorial Day

I find motivation in odds places. A good friend of mine is having a Lap-Band procedure today. Over the weekend I suggested we enter a "weight-loss competition", as a means to keeping each other motivated. I'll be honest... I don't approve of the invasive procedure. She is young and healthy enough to lose the weight through nutrition and fitness. I suppose it is her decision and I should be supportive.

Now that I've been laid up for 5 weeks due to my knee surgery I have packed on 10+ pounds... on top of the already 50 I need to lose. MY personal challenge is to see if I can keep up with her.

Quicker

The walk pace is getting a lot better.

Walk:
1.25 miles
20:34
16:29 pace

Pool

Walked a short distance as outlined in my recovery schedule. Afterwards I took Andrea and Taylor to the pool. It felt good standing in the cool water. I wanted to play with the girls in the pool, but I choose not to take any chances.

Walk:
0.61 miles
10:04
16:30 pace

Almost 1-mile

My shins are tight from the walk. Almost back to a mile in total distance. Everything less than a mile seems so elementary to me, but I keep reminding myself... this is NOT training, this is physical therapy as a result of knee surgery.

Walk:
0.91 mile
16:01
17:36 pace

Slow is difficult

Weekly doctors appointment yesterday. Muscat said my knee looks great and we're ahead of our expected recovery. Released for light-duty work, but HFD didn't offer a light-duty option to me.

Upper body workout this afternoon. Fifty percent of my normal weight, but 3-4 times slower execution of each exercise. This was one-tough-workout!!! Interesting to see all the different ways to fatigue a muscle. Also a bit hot in the gym.

Workout:
Upper Body

During today's walk I felt like I was moving a lot faster than my garmin read. No aches and no pains. The knee feels better everyday.

Walk:
0.73 miles
14:01
19:05 pace

Another day closer to something that resembles exercise

Walk:
0.69 mile
13:08
18:57 pace

This morning I set up a TOUGH 40-minute circuit training course at the park for Andrea. I'm amazed how strong she is.

I'm living vicariously through her athletic accomplishments.

Bike Race, Hardware, and a Walk

Last night we watched the bike races at the Alkek Velodrome. Never seen anything like that, so it was exciting. Now I want a single-speed bike, so I can go play.

At the last minute Andrea decided to run in the US Vet 5k. Omar, the race director did a good job with the last minute change of venue, so I won' give it my overly critical critique. Andrea's only complaint was the humidity this morning, which seemed to be worse near the water. Just before leaving we checked the results and found that Andrea WON THIRD PLACE IN HER AGE BRACKET!!! She was so excited and I'm super proud of her.

Later in the evening I went for an 8-minute walk. My knee still feels strong, but I'm feeling some weirdness. The different pains come and go. Not sure of the issue, but I'm being careful to protect my knee.

Walk:
0.42 miles
8:09
19:18 pace

Reading

It's nice to visit an old friend, my workout gym. Today I lifted 50% of my usual weights during a mid-body workout. After WEEKS of being stuck on the couch, it felt good to breath the hot outside air and feel sweat roll off my brow.

I've been keeping my word to read one chapter per day in my ACE manual. Today I finished chapter 11. Not bad, only seven more chapters to go! Can't allow myself to get too excited, I still have the accompanying study guide and workbook to complete.

Workout:
Mid-Body

Progressing

Second day walking. Nice, easy, and slow.
My knee feels stable.

Walk:
0.55 mile
11:00
20:09 pace

I set up a challenging training circuit course for Andrea. She's a lot tougher than I give her credit for! She made light work of a hard course. I really enjoy helping her meet her fitness goals.

Circuit Training

Upper-body workout. It's been a LONG time since I hit the gym. I've never been the type that lifts "big weights", but as a precaution I cut my usual weights by 30-50%. It was easier than expected to keep my injured knee straight while working out.

I set up an outdoor training circuit for Andrea. She did a lot better than expected. She's not into lifting weights or the gym, so this might be a great alternative for her.

WATCH OUT!

Per the doctors orders, I'm starting a walking regimen to strengthen my knee and increase the range of motion in the joint. Like any program, I'm starting slow and allowing time for a safe progression.

Walk;
10-minutes
0.46 mile
22:00 pace

Even though the walk was super short, it wasn't without drama. I walked 5-minutes from my house, turned around and walked home. One the way back I was walking on the street close to the curb. A coiled-up snake sprung out towards me as I walked past a mailbox, which he was calling home. It wasn't a huge snake, but it was VERY aggressive. I rang the doorbell and told the home owner about the snake hiding near his mailbox. I asked him for a tool to help me kill the snake, but he wasn't about to let that happen. We were at odds; I have a serious snake phobia and he was the tree-hugger type. He wanted to catch the snake and release it, away from HIS yard. The IDIOT wanted to release it across the street, which is the elementary school play ground!! URGGGG. I stayed long enough to see what he would do. In the end he found a paper sack and wrangled the snake into the bag with a shovel. He took the snake inside and said he was going to call animal control.

At one time I THOUGHT I heard a rattle, but I think it was my imagination. The home owner stated he thought it was a diamond back rattle snake. I think it was some type of water moccasin. All I know was that little 3-foot snake was mega aggressive and would strike at you anytime you got even close.

I found a picture of what the snake looked like. It appears to be a water moccasin and this particular one looks similar to a rattlesnake.

I was disappointed in the Biggest Loser winner. I know it is impossible to find a non-bias way to measure people of different gender, age, body types, but the winner DID NOT appear to be the healthiest person. She looked incredibly dehydrated with little or NO muscle mass. I suppose I should remind myself, its a TV GAME show....