Fit by 60! - TomO's Pledge

Exercise Log - 6/26/2007

Biking Outside
2 hrs. 14 minutes
1,806 calories
30.0 miles
Max HR: 150 (88%)
Avg HR: 121 (70%)

I had a beautiful ride this morning along the coast to the base of Torrey Pines and back. The bike lanes were almost all in good shape. I still have trouble getting started when I'm on a hill, but getting better every day. This bike is so aerodynamic, I got up to 42 mph at one point just coasting. I was able to climb up every hill but one at the end. I still have a lot of conditioning to do, but I think in a month I'll be in pretty good shape.

On the hills, the regular bikes are always passing me. But on a flat or downhill, 20 mph is a fairly easy speed to attain, and I end up passing them. Some riders of regular bikes look down on me, but others are very cheerful and friendly - a real mixed bag.

Guess I won't have to worry about having a good deficit today!
 
TomO said:
Where do you do the swimming part? I can't imagine doing it in the ocean up there! BRRRR!
Click to expand...

Oh yes, I KNOW!!!! COLD!!! Brrrrrrrrrrrrr! Swimming starts at the Boardwalk beach and goes around the municipal wharf to the other side. Right past where all the SEA LIONS and SEA GULLS (read: feces) hang out :(

maleficent said:
these days, being nerdy is cool, no more pocket protectors and taped glasses - the nerdy boys are all cute and tend to get all the girls :) marlene better keep an eye on you :)
Click to expand...

She's right--my BF for instance, had his dinner with Steve Wozniack yesterday, one-on-one. They really hit it off and Woz wants to hang out again! My boyfriend says, "I feel like a fifteen year old girl who just met Prince". I was very supportive and happy for him. Woz didn't have his iphone on him (dammit), BUT he had a green laser pointer that can burn shit. He let my BF burn some pepper on the table. How funny!! Apparently Woz is going to pull a big prank at a mall near him during the iphone release....can't say what, though ;) Anyway, my BF and I are getting along much better now--we decided although we're REALLY DIFFERENT we can still coexist in love. :)
 
Wow, so darn impessive Tom. What kind of roadway is this, is it a high speed highway or a slower road. Just trying to picture it. How do you know how the other bikers are viewing your bike? Its hard not to look down on those short bikes, but I only mean literally. To me they look harder because you have less leverage and you cant stand up to use those strong glutes to help you up a hill, but what do I know.
 
Blancita said:
Wow, so darn impessive Tom. What kind of roadway is this, is it a high speed highway or a slower road. Just trying to picture it. How do you know how the other bikers are viewing your bike? Its hard not to look down on those short bikes, but I only mean literally. To me they look harder because you have less leverage and you cant stand up to use those strong glutes to help you up a hill, but what do I know.
Click to expand...

Most of my ride is along Highway 1, which is a 50 mph 2 lane road right by the ocean. There are good bike lanes there, and lots of bikers. I know of only one biker who's been hit there, and that was by a drunk at night.

Yes, these are MUCH different on the hills. You can't "stand" on the pedals at all, so you really need to develop different muscles. Also, the slower you go, the more unsteady these things are -- at less than 5 mph, it's a challenge just to keep them upright.

I think part of it is just learning to relax and developing a very fine tuned sense of balance. It's just like weight lifting -- the more you do it, the stronger you get, partly because your nervous system is learning how to respond in the right way.
 
Good morning Tom!

Great bike ride! :) We just got the bike route map I ordered. It came in the mail! Do you have one? It maps out all the bike routes, bike lanes, etc. in the county.

I'm really leary of riding on the roadway with cars....there are a few bike only routes on the map (the longest on Coronado) that we want to try out and of course just riding down along the boardwalk and bay. There are not enough of those protected routes. When I went to Hilton Head, that was one of the things I was so impressed with ....there were biking/walking paths set back off the road, all over the island...and they meandered through such beautiful scenic and historic areas.

We should be ready to hit the road in a couple of weeks and will PM you!
 
bethann1156 said:
We just got the bike route map I ordered. It came in the mail! Do you have one? It maps out all the bike routes, bike lanes, etc. in the county.
Click to expand...
Yes, the bike shop gave me one, and I carry it in my seat bag. I haven't had a chance to really study it, though.


bethann1156 said:
I'm really leary of riding on the roadway with cars....there are a few bike only routes on the map (the longest on Coronado) that we want to try out and of course just riding down along the boardwalk and bay. There are not enough of those protected routes.
Click to expand...
Yes, I wish there were a lot more of them here. Of course, if you think it's bad here, just wait till you get to Nashville!

bethann1156 said:
We should be ready to hit the road in a couple of weeks and will PM you!
Click to expand...
Sounds good! That will be fun!
 
Wednesday, June 27, 2007

Weight: 229.2 - Yep, the scale gods were clearly knocked off their feet on Sunday; now they're getting their act together again. But something tells me that they're not going to be successful this month.

Food yesterday came to 2,539 calories:
Fat: 91 gm, 32%; 31 gm saturated, 11%
Carbs: 313 gm, 46%; 37 gm fiber
Protein: 108 gm, 16%
Alcohol: 19 gm, 5%

With my NARM of 2,346 calories, plus 1,806 calories from biking for over 2 hours, I ended the day with a deficit of 1,613 calories and a month to date deficit of 10,936 calories. My deficit in June won't be as high as May, with almost 13,000 calories, but it will be fairly close.

Even though my weight went up a hair, I had the best BP reading ever - 109/63, with a resting pulse of 49. Not too bad for a still overweight almost-59-year-old!

I miss Marlene (she's in Santa Barbara for the week, watching our niece). I'm not cut out to live alone.
 
Wow, you're going to wear ruts in the road with all the cycling you're doing! I must say I am a bit jealous!
 
Whoa, soon we're going to start thinking of things to write here to make your blood pressure HIGHER! :rotflmao:
Sorry you miss Marlene, when's she due back? It's very sweet though, in such a wonderfully long marriage, to still miss each other so much.
:hug2:
Julie
 
Cannon 2006 said:
I love the meticulous record keeping you do Tom. That's an awesome deficit and your blood pressure is outstanding.
Click to expand...

Hi, Cannon. LOL, this is definitely NOT for everyone. Even my wife thinks I'm a nut. But as I tried to explain in another forum, it gives me a sense of controlling my body, rather than vice versa -- if that makes any sense. :)

Tomble said:
Wow, you're going to wear ruts in the road with all the cycling you're doing! I must say I am a bit jealous!
Click to expand...

LOL, ruts are something I really can't handle yet on this bike. I do notice that on a smooth road, I can almost pedal in a straight line now! :)

Juliette said:
Whoa, soon we're going to start thinking of things to write here to make your blood pressure HIGHER! :rotflmao:
Sorry you miss Marlene, when's she due back? It's very sweet though, in such a wonderfully long marriage, to still miss each other so much.
:hug2:
Julie
Click to expand...

Thanks, Julie. Marlene is coming back Saturday. Since that's a cardio day anyway, I'll probably do a long ride in the morning before she arrives, so we can spend the day together. She's my very best friend, too, so it's hard when she's not around.
 
Thursday, June 28, 2007

Weight: 228.8 - I'm getting very hopeful I'll even do better than my 230.0 goal for the month.

Food yesterday came to 3,222 calories - quite a bit, but then I exercised a lot, too:
Fat: 169 gm, 48%; 44 gm saturated
Carbs: 259 gm, 31%, 43 gm fiber
Protein: 190 gm, 23%
Alcohol: 0

A lot of the calories came from a company BBQ, where there was only bratwurst, hamburger, and chicken to eat, along with caesar salad, potato salad, lots and lots o chips, cookies, cake, and some fruit. I had a hamburger patty and some chicken, along with caesar salad and fruit and a 1 cookie.
Then they gave out awards, and I got one. While I was driving back I opened up the little award bag, and there, along with a Starbucks card, was a package of 4 chocolate covered grahams. OK, I thought, I'll just have one. Damn, that was good! OK, I thought, I'll just have a second one. Yummy. I realized by the time I got home I would eat all 4 of them. So I stopped by a trash can and threw the rest out. They were 140 calories each, but they sure were good!

Yesterday was Weights 2, lower body. I went up 10 lbs. on the BB squat, to 210 pounds for the 3 x 5, and 200 lbs. for the 1 x 8. I also went up 10 on the DB deadlift, to 160 lbs. for the 3 x 5, and 150 lbs. for the 1 x 8. Lying leg curl stayed the same at 80 lbs. - I still have problems with cramping in my calves.

After that, I knew today was going to be to rest day, so I decide to go on a bike ride. This one was shorter, just down to edge of Del Mar and back, but the hills, after doing those squats and deads, were murder! I went 15 miles and burned off another 1130 calories.

So my exercise total for yesterday came to 1,622 calories. That, along with my NARM of 2,342 calories, gave me a deficit for the day of 742 calories, and a month to date deficit of 11,678 calories.

Today I'm a bit worn out. In the last 6 days, I've expended 6,708 calories in exercise over the past 6 days, which is a lot, even for me. My muscles are sore, and I'm ready to do nothing except sit on my ass today.
 
  • Like
Reactions: cym
Hi Steve. I think I really have a shot at getting up to my body weight for squats by my birthday, but I'm not going to push it unnecessarily just for bragging rights. (although, LOL, I realize that's not much to brag about!).

I'm not going down as far on the deads, as you recommended. I go a few inches beyond the knee, keeping my legs fairly straight. I find the result is that I seem to put my back at far less risk. The next morning, I can feel a bit of stiffness, but not the bad kind -- just the kind that comes from working the muscle.

I guess I should have mentioned this, but supersetting in my gym is very difficult. Yesterday, I ended up doing the 3 x 5 squats, then the 3 x 5 deads, then the 1 x 8 squats, then the 1 x 8 deads. Not quite the same as a superset, I know, but a LOT easier to "organize" in a busy gym.
 
Good stuff Tom. And no biggy with the supersets... certainly won't make or break your results.
 
You know I just realized that it's not so much the weight loss (although you are totally KA on that front) that keeps drawing me to your diary...it's watching you pursue and succeed in becoming fitter at an age where sooo many people feel like it can't be done.

And good deal on tossing the cookies...I remember doing that with a choco Easter bunny somebody gave me at work..I was "trying" to take it home to the b.f - but it kept saying stuff like "oh, just nibble on my ear"..have a great day Tom!
 
Steve said:
Good stuff Tom. And no biggy with the supersets... certainly won't make or break your results.
Click to expand...

That's good to know. I certainly wouldn't want to be seen as disregarding the coach's advice! :)

cym said:
You know I just realized that it's not so much the weight loss (although you are totally KA on that front) that keeps drawing me to your diary...it's watching you pursue and succeed in becoming fitter at an age where sooo many people feel like it can't be done.

And good deal on tossing the cookies...I remember doing that with a choco Easter bunny somebody gave me at work..I was "trying" to take it home to the b.f - but it kept saying stuff like "oh, just nibble on my ear"..have a great day Tom!
Click to expand...

Well, that is the part that is most fascinating to me as well! I still can remember what those "surges of power" felt like when you're in your 20's (Val knows exactly what I'm talking about). And although I can't get there, I'm getting "younger" every week.

Part of the difficulty in throwing the cookies away was growing up in a family where wasting food was one of the 7 deadly sins. My dad almost starved during the great hyperinflation in Germany, and I literally couldn't leave the table until I had cleaned everything off my plate. Even yesterday I had to struggle with that ingrained thinking as I threw the bag in the trash.

Curvie Girlie said:
I'm with Steve and Cym, really impressive, and it's so inspiring to see you get more and more fit!!!! :) (and lose weight, too!)
Click to expand...

Thanks, Val. And my inspiration will come in seeing you win that triathlon!
 
TomO said:
Thanks, Julie. Marlene is coming back Saturday. Since that's a cardio day anyway, I'll probably do a long ride in the morning before she arrives, so we can spend the day together. She's my very best friend, too, so it's hard when she's not around.
Click to expand...

Hi Tom! I just have to say that is so heartwarming....I know you will be happy to have her home. I hope you guys have a great day together! :)

I'ts good to see that things are going so well for you and you are enjoying your bike!

Re the bike routes in Nashville...In the last two years, they have implemented a greenway plan (routes for bikes and pedestrians that link businesses through the parks and open areas). I checked them out and they have done a lot of them and are completing even more...Those are the kind of bike riding routes I want to check out. :) Plus going to the lakes and cruising around. (which we can do here too!) :)
 
You must log in or register to reply here.
Back
Top