Older, Wiser, but still fat...

Thanks Michelle, Anna, June and Bronwyn. I felt pretty good about the article, even if its just a school thing. That someone even recognized that I've put in a consistent effort is kind of nice.

Workout for monday. Felt bored with the usual pattern of stuff I normall, do, so I figured I'd try something different. Largely went with body weight type resistance stuff.
3x6 pushups - real military style ones. At my weight... never could do them before at all.
3 sets of modified (forearm supported) planks 60 second hold.
80 traditional crunches, 60 each L/R oblique biased crunches.
Bridge ups
B/W step ups

Did do some flys on the pec deck, 3x6x220
and overhead BB presses, 3x6x75

Cardio, Expresso bike for 30 minutes, 8.4 mile trail. avg H/R 144.
 
Hey Karl!
Sorry to have gone MIA again.
I swear time for me is just flying by faster than I can grab ahold of it.
I would have sworn that I was just here not that long ago. But it has been nearly 3 weeks!!!
Shame on me!
Anyhow just wanted to stop in and say "howdy".
Awesome thing about the college newsletter. I look forward to reading it.
That is a major KUDOS my man!
Ciao
:)
 
I *might have* figured out part of my ankle problem today. It may be related to cycling, but not in the way that I originally thought. I use clipless pedals, and cycling shoes that have a cleat on the bottom that slips into the pedals, similar to a miniature ski binding (for lack of a better description). The cleats have some adjustemtn range on the bottom of the shoe to allow for proper angle of the ankles, knees etc.

Late into the season I had a cleat that loosened up on my left (note: injured), side. When I tightened it back down, apparently I changed the angle of my foot on the pedals. I tend to be a bit "duck toed", my toes naturally spread out from the center. If you looked at my right foot, it probably points towards 1 o'clock. The cleat was aligned to help stabilize this and keep it there. When I re-tightened the left cleat, I tightened it up so that the left foot was also pointing more towards 1 o'clock. It should have been pointing towards 11 o'clock.

The upshot of this is that as I cycle, I'm putting stress/pressure to the outside of the ankle in an unnatural motion for my anatomy. I noticed pain today after riding for about 8 miles, and my ankle had been feeling much better lately. This is when I started to chase it down. The cleats have now been adjusted, and they *seem* to be more comfortable. We'll see how long it lasts.

I'm still going to see the ortho on Monday. I'm aggravating something with my positioning, but the root cause has not yet been uncovered in my opinion.
 
Hey Cabbie

Sounds like you might have found the solution to your sore ankle. Well done, sometimes the cause can be so minor its hard to work it out.

I'm glad I'm not 'duck toed' just 'duck bummed' according to my yoga instructor...haha

Ana
 
Well, I did another ride today, and I think i have part of it figured out, but still not the whole picture. bottom line, I still need to see the ortho on monday. It ain't right, and it ain't fixed yet.

On a positive note, I had gone up last week, because of somepor food choices. When I bump, its big, I gained liek 4-5 lbs over the week. I'm back at where I was, the gain was only temporary. Ticker stands where it is, for now. Next week, I hope for a solid loss again. Done screwing around, want the real thing. I'm gonna be nekkid on a beach in Jamaica in six weeks. Don't want anyone running and screaming...
 
Hammered out two more of the Expresso trails. I'm moving up to the more difficult ones now, and nearing the end of the challenge. I have 7 more trails, I've done the first 23 now.

Yesterday I did 42 minutes on the bike, one trail, 154bpm avg H/R. This trail had an elevation profile that was pretty sick.

Weights, decided to switch to a heavy horizontal, light vertical pattern for a while, then do the opposite on the next work out.

Bench 5x5
Chest supported rows - 3x5
inverted rows 2x5
behind neck lat pulldowns 2x10
standing rows 2x10
DB hammer curls 2x10
lat pulldowns 2x10
Captains chair knee raises L,M,R, 2x12 each
Roman chair back extensions w/25 lbs plate 2x12

Today was a little more mellow, easier climbs. HR 137bpm over 41 minutes.

Tomorow I will attempt to get some LB stuff back into my routine. The achilles is telling me it can probably handle some squats again.
 
thecabbie said:
Well, I did another ride today, and I think i have part of it figured out, but still not the whole picture. bottom line, I still need to see the ortho on monday. It ain't right, and it ain't fixed yet.

On a positive note, I had gone up last week, because of somepor food choices. When I bump, its big, I gained liek 4-5 lbs over the week. I'm back at where I was, the gain was only temporary. Ticker stands where it is, for now. Next week, I hope for a solid loss again. Done screwing around, want the real thing. I'm gonna be nekkid on a beach in Jamaica in six weeks. Don't want anyone running and screaming...
Click to expand...
I hear ya Cabbie!!!..:bigear:.Shit...I only have 4 weeks!! hahah!!!;)...That's what I said today...I'm DONE screwing around...I'm gonna be Topless hahaha and I don't want anyone to be scarred...by the naked top, and by the covered bottom! :smilielol5:!!! ;)!!!....Let's work it Cabbie!!!

Hope you get all that squared out!...That trail sounds Sick!!! I'm so proud and Inspired by your cycling!! Way to go Buddie!!...CheeeeeooooooWW!!! :D!!!
 
Hey you gorgeous ladies! :hug2: thanks for saying Hi!

Today's update.

Weekend was a mix. Saturday night went to a halloween party hosted by my boss (he's a pretty cool guy), and his wife. Terrible things were eaten... Homemade cookies, cakes and lots of other assorted goodies.

Did my best to bank with a ride on both Saturday and sunday. Came in at dead even on the scale (whew!!).

Had an appt today for my ankle. Official diagnosis is achilles tendonitis. This is complicated by a thickening of the tendon where there is a knot of scar tissue from past injuries. On a positive note, the X-rays show no problem with the ankle bone sturcture itself.

Prescribed a series of visits with P/T, some type of massage, and possibly something involving ultrasound at the scarred area (I'll have to research that when I have time.)
 
Hi Karl,

Hope everything is well with you. Yikes- about the diagnosis. Sounds painful but glad to hear that the bone structure itself is ok. Has the doc told u how long the recovery period would be?

I saw amazing things on my trek. Trying to see if i can post pics. Will do that as soon as I have a lil time. SO MUCH to catch up on at work etc.

Have a good week!
 
Quick update:

Juni, the recovery time, so I have been told, is likely to take some time. He told me to give the p/t a couple of months before I even get concerned hether or not its is working correctly because apparently achilles tendons are slow to heal. I'll start p/t next week hopefully.

Cardio only today, did 45 minutes of stationary cycling, another expresso trail down. I have 4 left to go, I've knocked off the first 26 now. I should have them all done by sometime next week I'd imagine. Then I'll probably go back to using the spinning bike, with occasional change ups on the expresso bike, especially towards spring time to get ready for varied terrain again.

Eating has been good. The only screw up being over the last weekend. I'm hovering at around the same weight still. Hopefully I won't have to pay for my indiscretions from last weekend...

I'll try to get to diaries later, but tonight is looking busy.
 
Hiiiii Karl, Im thinking that stationary bike is going to be the best exercise for me while healing. Do you just go one speed your entire time on the bike? or do you change resistance, speed and such?Im not too sure what to do at the moment. Im thinking i should book a trainer for a couple sessions to get me started. Michelle :D
 
Okay did some lower body stuff first, pretty wimpy, I did a few sets of leg extensions, and leg curls, then figured I could prolly get away with a leg press ,even if I couldn't squat, so I did 4x5@300 on the seated leg press machine. No real troubles. Finished out with some back extensions and leg raises.

Cardio:
I'm 3 trails away from finishing up the Expresso bike trail challenge at school. I started with the easy ones and worked my way through into the advanced trails, 30 trails in all. As a reference, the easy trails tend to be 2-5 miles long and relatively flat. As you progress the trails get longer and more hilly. yes I know it's a cyber hill, but they still throw pretty serious resistance at you once you get the advanced levels.

At any rate, I'm in the advanced levels now, and after getting involved in a conversation with a couple of students, decided to try the toughest trail. Why? Because the first student said it took him nearly 2 hours to finish the trail, and the second (who works there), said the fastest time she had seen was one of the cross country team runners, who did it in 1:21. The trail is 20+ miles, and is uphill for the first 14 miles, sometimes a theoretical grade of 38%...

Once I got to the downhill stretch, I knew my time was going to be close, so I pushed a little bit, doing some mental math. Finished in 1:19 and 18 seconds. The girl behind the desk was amazed.

I still have 3 more to go, but now the really tough one is done. The rest should be easier. I expect to be done by Monday at the latest.
 
brazenlysasse said:
Hiiiii Karl, Im thinking that stationary bike is going to be the best exercise for me while healing. Do you just go one speed your entire time on the bike? or do you change resistance, speed and such?Im not too sure what to do at the moment. Im thinking i should book a trainer for a couple sessions to get me started. Michelle :D
Click to expand...

Combination of the two. If I'm doing the Expresso bike like above, I vary constantly. On a spinning bike I tend to stay at or near one speed, generally about 90ish rpm on the pedals.

Outdoor cycling all bets are off, all depends on the terrain.
 
thecabbie said:
Combination of the two. If I'm doing the Expresso bike like above, I vary constantly. On a spinning bike I tend to stay at or near one speed, generally about 90ish rpm on the pedals.

Outdoor cycling all bets are off, all depends on the terrain.
Click to expand...

Im not ready to balance my derriere on an outdoor bike yet..lol
I will stick to the indoors...my goal is to eventually have a 'real' bike.
 
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