Weekly workout plan(?)

Here I am on a random Tuesday... trying to figure out a weekly workout schedule...

Far be it from me to know what is best, most healthy, or otherwise make a recommendation for anyone else, but I need something for myself. I have no interest in being a top-level athlete, but I'd like to stay as healthy as I can without making myself crazy. Last night we were leaving the grandkids' school and followed some folks our age down a flight of stairs. It took them f o r e v e r! I/we don't want to be like that. At least not yet. We have a new grandbaby, and I still want to be able to get down on the floor and play with him when he's able!

Fortunately I have also finally matured to the point where I don't HAVE TO adhere to a strict regimen or all is lost. Missing a day here and there, or not doing things exactly as they're written is okay (whew, it's taken me awhile to get here). And, the fact is, running is my habit of choice for cardio. There are other just as legitimate options, but running is mine. So I'm basically always at some point in training for something (which includes periods of rest and recovery). For instance, I just took a couple weeks off from any kind of running or exercise during the holidays. But I am now back into an 18-week marathon training plan gearing up for the end of April.

And, as an older adult, I am aware of the necessity of weight work to combat the deterioration of muscle and in limiting fat development. It's a thing, and it has nothing to do with being "muscular." It's all about quality of life. As long as I'm living... why not?

So, here is the current plan I am working my way into (which will likely change from time to time, but, dangit, it's time I put something down in black and white!):

• Monday: Egym with Jane early morning; first run of the week (using 4-day running schedule) - right now it's 3 miles, either slow or make this the one day of speed work.
• Tuesday: The longer "midweek" tempo run (currently 5 miles, going up to 9 or 10 later on); 75 kettlebell swings.
• Wednesday: short run (right now it's 3 miles, either slow or speed work depending on what I did Monday).
• Thursday: Egym with Jane early morning, then rest the remainder of the day.
• Friday: Long run (this week will be 9 miles, then I'll mostly be doing double digits up to 20 miles until the end of April).
• Saturday: Run with Jane however far she wants to go; 75 kettlebell swings.
• Sunday: Rest (big time)

* For marathon training I have always used Hal Higdon's plans. Usually some variation of either the Novice 1 or Novice 2 format. They're free, time-tested, and haven't let me down yet.

* Egym is unique to the gym I used to work at (and a handful of others around the country). It's not a great weight workout for "weight lifter" types, but is a pretty solid generalized workout that covers arms, legs, shoulders/lats, and core. It is a great system for older adults who wouldn't otherwise be doing any weight work.

* The kettlebell swings are something I've just started. I got the idea/motivation from Tim Ferris and this letter he wrote to a friend who "wanted to get in shape." I've yet to use a 50 pound kettlebell (or even 35 pounds), but it kicked my butt nonetheless! In the above link he has a video for the correct way to do swings, as well as a cheap way to make a kettlebell alternative (which I have done because no way am I spending that kind of money and the alt works just fine).

And there ya have it. Speaking of which, it's time for my 5-mile run.

**Btw, I intend to do all my running outdoors. The past few have been in my trail shoes because of snow/ice on the ground. I think today I will put screws in my Brooks Glycerin 20s so I can wear some actual running shoes. 

Here we go!

An assault to my running motivation?

Man, have I ever had a hard time getting started back in a running routine. I just don't want to do it. Not that I don't feel better after, but taking two months off has made it really difficult to return.

If you recall, I hurt my right foot either during or right after the Monumental Marathon in November. I took some time off, and early January I tried to start again. At first I was walk/jogging in quarter mile intervals, then half-mile, mile, and I'm now up to being able to jog two whole miles at a time every other day. I'm not going fast either - usually somewhere between a 10:30-12 minute per mile pace.

I am purposely taking it slow. The last thing I want to do is get another injury from trying to do too much too soon (which is what would happen)... but gee-willy-whiz... it has not been fun. It's been a real chore to drag my butt off the couch, plus I don't feel like I'm building much cardio (VO2) endurance.

So, even though I know it's stupid because I work at a fitness center that has every piece of equipment imaginable, we bought ourselves an Assault Bike Classic for home! I researched several, and while there are other better and cheaper options, this is just what I want.

The reason we bought one for home is because, for one thing, when I'm done working, the last thing I want to do is stick around and work out. Plus we don't have anything this simple (and useful) at the facility where I work. We've got all these fancy stupid bikes that are uncomfortable and do all kinds of things I don't need them to do. 

Anyway, I hope to use the assault bike the every other day I'm not running, and maybe even sometimes on days I run. I like these fan bikes that work both the arms and legs, and hope it helps me work up a good sweat without having to put as much strain on the foot. And I need to lose weight!! I hope it helps with that too.

So, there ya have it. It was on sale for $699, down from $749, there's free shipping, and we should have it in a couple weeks. I'm ready for some indoor sweating and hope it will help with my running!

[UPDATE: We ordered it on 2/1/23 and it actually arrived on 2/3/23. I put it together on the 5th and did a 20 minute workout. Barely. I think this will be good. It should help not only with leg strength, but also the glutes (which I always need to work on). It ain't easy though!]

11-minute basic body workout

I think most people would be surprised at how little they need to do to improve their physical health (and mental as well, for that matter).

More and more studies are finding that five to ten minutes of exercise three times a week can make a big difference for people who are currently not active.

I have read several articles like this one, 'An 11-Minute Body-Weight Workout With Proven Fitness Benefits'. Personally, I like to add these to the activities I am already doing. They are cheap, easy, and I can feeeel the difference both physically and mentally!

There are 5-minute plans, 7-minute plans, and this 11-minute workout (click the links to see how they're done):

• 1 minute of easy jumping jacks, to warm up

• 1 minute of modified burpees (without push-ups)

• 1 minute of walking in place

• 1 minute of high-knee running in place

• 1 minute of walking in place

• 1 minute of split squat jumps (starting and ending in the lunge position, while alternating which leg lands forward)

• 1 minute of walking in place

• 1 minute of high-knee running in place

• 1 minute of walking in place

• 1 minute of squat jumps

• 1 minute of walking in place, to cool down

 

Doing this workout for six weeks will lead to an increase in endurance and leg strength... and you don't need to buy anything or go anywhere! I would also add, if you can't do a full minute at first, stick with it. It honestly doesn't take that long to build up the endurance.

I am all about easy and simple... and improvement! Why not give it a try? What have you got to lose?

***

"Therefore, I urge you, brothers and sisters, in view of God’s mercy, to offer your bodies as a living sacrifice, holy and pleasing to God—this is your true and proper worship." – Romans 12:1

 

The first mile (and a new workout schedule)

 

I will never forget the first time I ran an entire mile without stopping. I thought I had conquered the world! I'd been working so hard to get in shape and I ended up losing around 35 pounds that summer. I still try to remind myself of that first mile almost every time I run. It always brings a smile to my face. I am grateful to be able to do it.

That was maybe 15-20 years ago. We started by walking every night. Eventually we got an exercise bike. Finally we tightened up the laces and were jogging (Disclaimer: by "run" I mean barely-faster-than-a-walk). It seemed to take a long time to get to that point, and once we did, we haven't looked back. Mostly.

This week I ran an entire mile without stopping for the first time since mid-October. After injuring my achilles tendon I decided I needed to take some time off. I wasn't expecting it to be 3 months, but who's counting. 

I/we have been walking just about every day. Usually between 3-6 miles. Tuesday after work I went through two sets on the egym and then hopped on the treadmill. I jogged a mile at around 5 mph, then filled out the hour by walking. I guess we then went on a 4-mile walk later that afternoon too. I was tired, but it felt good.

NEW WORKOUT SCHEDULE(?)

I'm one of those people who needs to have a workout schedule if I'm going to do anything. So I think I'm going to try this:

• Monday - off (probably walk)
• Tuesday - egym (2x); run/walk
• Wednesday - bodyweight bootcamp; run/walk
• Thursday off (probably walk)
• Friday - egym (2x); run/walk
• Saturday & Sunday - longer walk one of the days (6-10 miles)

Running three days a week is plenty for right now (I think). Eventually I will start doing longer runs on Sundays probably. Ideally I would like to do like my friend, Jim, and run an hour (5-6 miles) two or three days per week, and then a longer run (closer to two hours) on the weekend.

Something else I am toying with is, rather than merely jogging each day I run, I want to start working on my mile time. If I could get somewhere close to a 7-minute mile, then I'd like to try improving my 5k time. My goal is a sub-25-minute 5k again, but we'll see.

I still plan to do another marathon this summer/fall. 

So, that's the plan for now. I've got it in writing now so... that really doesn't mean anything. But it's a start!

***

"Forget the former things; do not dwell on the past. See, I am doing a new thing! Now it springs up; do you not perceive it? I am making a way in the wilderness and streams in the wasteland." - Isaiah 43:18-19

 

Countdown workout

 I finally worked up a sweat again for the first time since mid-October.

I've been purposely resting the achilles tendon, but I admit I waited pleeeeenty long to get back at it. Yes, I've been doing some walking and balancing on a bosu ball lately - and the leg feels good but I haven't really 'worked out'.

This morning I finally dug out my old 'Bootcamp Countdown' workout - from the early covid days of being stuck at home (Y video here). For a 25-minute workout, it really wore me out. Which is what I needed!

You can make alter it however you want, but this is what my countdown workout consists of right now:

Warm-up: march it out; jog it out; a few squats, stretching (or whatever) to get the blood flowing.

Start with 10 each, then 9, then 8, 7, 6, 5, 4, 3, 2, and finally 1 each of the following:

1. Squats
2. Lunge (left foot forward)
3. Jumping Jacks
4. Lunge (right foot forward)
5. Burpees (down, back, in, up)
6. Duck and Punch (dip & punch left, dip & punch right = 1)
7. Push Ups

Cooldown: stretching

The first time I did this I couldn't finish, but it is doable. It also works up quite a sweat. As I said, the countdown part takes about 25 minutes, and I feel it a pretty good high-intensity workout for someone like me.

I would like to start doing this 1 day a week, lift weights 2 or 3 days a week, and run 3 days a week; plus do the stairbastard (Stairmaster), bosu ball work (balance/squats/etc.), and continuing walking outside when I can.

So, that's kind of where I'm at, and where I am hopefully heading. I need a consistent workout schedule or else I'll never keep at it. This is a start.

***

Psalm 27:1

The Lord is my light and my salvation—
    whom shall I fear?
The Lord is the stronghold of my life—
    of whom shall I be afraid?

Home workout videos

I did my first Bootcamp at home the other day. Man, it kicked my butt! So much so that I think I need to start doing some more.

When I worked at the Y I was in the building and around all sorts of bootcamps and various other classes. However, I had never participated in one myself. I thought I was in pretty good shape from running, but I quickly discovered I had plenty of other muscles that need worked out. I was sore the entire next day. It was a "good" sore though.

So, here are a few videos channels, among millions of others...

• YMCA 360 Youtube Virtual Channel -  https://www.youtube.com/channel/UCOGt_IpceP_xQhhCMCrut_A  

• YMCA 360 Online Exercise Classes - https://ymca360.org/#/  (there are a variety of classes for everything from kids activities, to yoga, to tai chi)

• Tai Chi for Beginners - https://www.youtube.com/watch?v=oCnCSOWgIUU

• This is the 'Minute to Win It' beginner bootcamp I did the other day - (Pt. 1: https://www.youtube.com/watch?v=B3a5XgloI1U; Pt. 2: https://www.youtube.com/watch?v=YZMa3QKE-AY

Swimming (so far)

We have now had three swimming lessons. We've also tried to go to the pool once more each week to practice.

I was getting a little discouraged until last night's lesson (the third one). The first stroke they taught me was the Front Crawl (or Freestyle). I could get the movements down, but I am having such a hard time getting the breathing down. I either suck in water, can't breathe in when I'm supposed to, or I just hold my breath the whole time. I suppose it hasn't helped that I've had a head cold. Still...

Last night we worked on the Breaststroke though, and that was much better. It wore me the heck out, but at least I can get the breathing rhythm down. I actually swam one who length of the pool without stopping (twice)! Even though it's only 25 yards, it was far better than I'd been able to do up to that point.

Here are the strokes we've learned so far:

• FRONT CRAWL/FREESTYLE - I want to do this so bad.
• ELEMENTARY BACKSTROKE - easy peasy. I like this one. It's a good energy conserver.
• SIDESTROKE - I haven't quite got the hang of this yet, but haven't worked on it much.
• BREASTSTROKE - my favorite so far, but it really works the legs and arms.

Next week I am supposed to learn the Backstroke.

I also found this quite helpful post with an overview of common swimming strokes (https://www.enjoy-swimming.com/swimming-strokes.html). It was nice to watch the videos and simply see how it's supposed to be done.

I admit I am an ignorant swimmer. I've just not been around it much. I still can't see myself going and swimming laps, but I can understand why it is such good exercise. And... it may be one of my only exercise options at some point.

My instructor said when he lap swims he does the breaststroke down and the backstroke back. Back and forth. I could maybe do that. Though I still want to try to learn the Front Crawl/Freestyle better. That's supposed to be the most efficient and fastest. If I could just get the breathing part down...

Anyway, I think we have four lessons left. Since the first night we have been the only two pupils, so we each have our own private instructor. Jane has a youngish girl (like 19), and I have a guy about my age. It's also weird that there is no one else in the pool during lessons - other than a lifeguard. So, it's a little awkward at times, but kind of nice. I'm glad we are doing it.

Swimming lessons

What's that old saying about old dogs and new tricks? Well, at 57 years old, yours truly started taking swimming lessons (along with Jane)! I'm hoping the adage proves wrong and we survive.

We signed up for a group class at the Y. It just so happens there was only one other person in the first class last night (a 68 year old man). There were actually two instructors! I kinda think the main instructor had the wrong class roster. I have access to the roster at work, and we were all on it - and only one other name. The one the instructor had didn't include any of our names, and there were way more people. Oh well.

Anyway, for the next 5 or 6 weeks (no one knew exactly how many classes there are supposed to be) we will be taking these 45 minute classes once a week.

I don't really know why we're doing it. We both "can" swim... but neither of us really know what we're doing. I suppose we would like to feel more comfortable in the pool. I've always felt like a 'fish out of water'... in the pool - since I can't see without my glasses. And, if I'm honest, I guess in the back of my head I am thinking of a possible triathlon or something down the road. Maybe. Swimming is also supposed to be a GREAT form of exercise.

But let me tell you... even though I thought I was in pretty good shape... I was wiped out from just the little bit we did last night! We mostly worked on simple freestyle technique and breathing. I swam several laps back and forth, but couldn't make any of them without resting partway. It was really tiring, but also felt really good afterward.

So, I'm glad we took the plunge and signed up. It's good to have new hobbies. It's good to find a new form of exercise. It's also good to simply try new things. We're not dead yet, ya know!

The first workout

I finally worked up a sweat again! After the hernia surgery on December 3rd I was forced to take an entire month off from doing any exercise at all. Well, I made it almost a month anyway. January 1, 2020 (Wednesday) I forced myself to go to the gym and work out. And I've done so every day since.

For the record, I weighed in at 163 pounds. That's probably about what I weighed when I ran the last marathon. I think I lost about 5 pounds after that. Then came the holidays...

The day before returning to the gym I did 10 squats and 10 pushups... and I barely made it! I felt so weak. It's crazy how quickly one can get out of shape.

It had actually been THREE months since I'd done any running. I had hoped taking that time off would be enough time to heal my knee and ankle. They actually felt better for awhile - especially the week of Ibuprofen following surgery and the week of steroids for the rash. Unfortunately, the pain came back! I don't know what is up with that.

Anyway... the first workout... It wasn't too hard. I want to be very intentional about not overdoing it. So I did 10 minutes on the stair-climber and 35 minutes on the treadmill. I alternated every 5 minutes between jogging at 5 mph and walking at 3.5 mph. It felt good just to work up a sweat.

I followed that up Thursday and today by increasing the length of workout a little each day. My legs (knee & ankle) are actually feeling better. Maybe I just need to work through it.

I have a follow-up doctors appointment next week, but if the soreness remains I may make an appointment with the physical therapy office in my building. If nothing else I would like to know if I will do more damage by starting back or if I need more time off. We will see.

I would like to do something at least 30 minutes every day - even if it's just walking. It's hard to not do anything. Hopefully I can gradually get back to running on a regular schedule again soon.

Exhaling fat

The other day I read this article '125 Facts That Will Make You Feel Smarter.' I don't know why I fall for these click-bait pieces. I guess I like to occasionally think there is something productive about reading the news.

Anyway, the only "fact" I read that seemed at all interesting to me was #98: You Exhale Fat When You Lose It. Here is what it says:

While a few deep breaths don't burn too many calories, this is how most burned-off fat exits our bodies. You may have thought it was through sweat, urine, or some other excretion, but the truth is, as we exercise or go about our day, most of the fat (84 percent, according to 2014 research published in the British Medical Journal) is converted into carbon dioxide and leaves our bodies through our lungs. The remaining 16 percent of the fat is converted to water, which exits our bodies through urine or sweat.

Hmm. I actually HAVE wondered how that works. And I suppose it makes sense. That's probably why high intensity interval training is so effective. It makes you breathe harder! Very interesting...

So, that's the tidbit for today. I don't know if any of us learned anything "useful"... but it's better than a punch in the face.

My current workout

Every year I tell myself I need to do more strength training during the running off-season. This year I've been forced into it. I guess that's how these things usually work.

I recently started working out again after about six weeks of not doing much of anything. Following the marathon at the end of September I've had some issues with my left knee and right ankle. I thought some time off would be good.

I consulted with a physical therapist that works in our building and she suggested I need to strengthen my glutes for the knee issue, and I likely have a tendon problem in my ankle. The knee feels quite a bit better, and the ankle is getting there.

I've only been working out 3-4 days per week. Currently it mostly consists of the following:

• 2 times through the eGYM circuit (takes 30 minutes and covers arms, shoulders, core, and legs)
• Around 15 minutes of resistance band exercises (side shuffle, monster walk, and foot side-to-side), along with some body-weight squats between sets
• Around 20 minutes on the stinkin' Stairmaster (pictured) for a cardio workout. I can do about 80 floors in that time (at this point).
• I cool down with a 10-20 minute walk on the treadmill.

I don't use very heavy weight on the eGYM. I'm not after big muscles, but more trying to tone and stretch. I use the 'weight loss' program, which is 80 seconds of workout with 30 seconds of rest on each machine.

The Stairmaster Gauntlet is a killer! Nothing gets me sweating and breathing hard faster than that thing. I hope to work up to doing it for longer, but 20 minutes is all I can do at the moment. Not only do I like the cardio aspect, but also that it does work the legs, and with no pounding on the joints.

Unfortunately, I am going to have to take some time off again at the beginning of December. I'm finally going to get this hernia fixed. I'm not supposed to do anything for at least a week following surgery. I'm not sure how long it will take to get back at it after that.

When I can start running again I would still like to maintain some of the above - at least a couple days a week. At this point I have no set timetable, but it looks like it may be January before I hit the ground running again. We'll see.

Regular routine right now

I have not been doing a very good job of keeping up on the blog here lately. It seems time has been slipping away this summer... again. Anyway, I thought today would be a good day to simply jot down some of the places it's going. Or, in other words, for posterity's sake, 'how am I spending my time at this point in life?'

FITNESS

• I'm going into my second month of working out regularly using the eGYM equipment where I work. The more I use this, the more I like it. For years I have wanted to start doing weight training, and this is the perfect way to do it! The equipment literally does everything for you (except lift the weights)! There are no adjustments of any kind to be made. So on Monday and Friday I do three circuits through on the eight machines. On Wednesdays I generally just do 1 (because I also have a medium run as well). I can tell it's made a difference in my strength, and even though it may not be visibly noticeable, it has converted some fat to muscle.
• Running has jumped up a notch too. I've started training for my second marathon, and while I have done a couple double-digit long runs already, after this next Saturday they will all be that way until late September. Tuesdays and Thursdays are just 3-4 mile runs, Wednesdays vary from 6-8, and Saturdays are the long ones. I did 12 miles this past Saturday. Next week it drops to 9. After that I will run at least a half-marathon or more every week until just a few weeks before the race on the last weekend of September. I am beginning to feel the grind... but this is what I do.
• I honestly haven't been stretching as much as I used to. I still try to go through some basic yoga moves in the morning (when I have time). I do stretch a little after my running, but not much. Before running I have been doing either jumping jacks, jumping rope, or the Stair Master. I need to use the foam roller more, but... dang, that thing hurts! Maybe I will again one of these days.

WORK

• The Y still continues to frustrate me. Mostly just my boss. Of course, that's probably how it is for most people. During normal weeks I am still working 5 am - 1 pm on Monday, Tuesday and Thursday. Then on Wednesday and Friday I work 5 am - 9 am. If I didn't have the parking lot detail I could easily add another shift or two just about every week (though I can't go over 40 hours).
• Speaking of the parking lot... Ugh. There are only something like 30 homes games left, so at least there's a glimmer of light at the end of the tunnel. I've honestly just given up on trying to make it any kind of ministry. Every now and then someone will volunteer to help, but for the most part I don't even care. It's just easier not having to worry about whether they will show up or not, whether they are capable of doing it or not, or where they will put the money and signs and everything else. Of course, that means I will usually be there about 3 hours for every home game, plus the counting and recording of the money and statistics, as well as changing the money out for the next game. Oh, and did I mention it is all VOLUNTARY? I know... it's "for the kids." What I don't know is exactly who or what that means... Oh well. (and we just got done with a 7-game home stand last night, so I am especially tired).
• I do also still meet with two pastors I am associated with. Both are on Wednesdays. So, even though it's only a half day at the Y, Wednesday is still pretty much a full day. Friday is the only weekday that's a truly half day. When I get off at 9 am there is no workout and nowhere else I generally have to be. I try to spend the rest of that day reading, cleaning the house, and recuperating and preparing for my long run on Saturday.

RECREATION

• It occurred to me the other day that I really don't have much of a recreational life in the summer. Between work, the parking lot, and running... that's about all I've got time for. By the time I get done with my long runs on Saturdays I am basically just toast. This is where I feel I need to make some changes, because I think this is where I'm losing steam.
• I don't really have much in the way of friends anymore. There is no one I work with I consider a friend. I do enjoy some conversations with some of the members who come into work, but it's not much more than that. Tom is certainly a long-time friend, but we only get together at our weekly breakfasts. Otherwise... other than Jane, and an occasional dinner out with another couple... there's no one to laugh with, or joke with, or talk about politics, sports, religion... or life in general. I kind of miss that, but it also seems like kind of a hassle at times too. Ugh.
• Relaxation is probably what I need the most though. I feel stressed - not from stress - but from a lack of rest. This is where I probably need to make changes on the weekend. I really NEED Saturday afternoons and evenings to recover not only from the week, but from my long runs. I don't know if it's more of a mental thing or a physical thing, but it seems like there is always something going on. And, actually, Jane and I have yet to spend a Saturday night for just the two of us to sit and listen to music and people-watch at the library (which is one of my favorite things). And I'm certainly not blaming anyone but myself - just noting to myself that I need to be more diligent (or get over it).
• It seems a little odd to list Sunday under the 'recreation' heading but... I don't know where else to put it. Sunday is not a very restful day anymore for me either. I wish now I hadn't taken on the responsibility of lining people up to participate in the service at church. It's just one more thing to worry about, and... I don't know... I've just not been feeling it. Still. Honestly, I think some of the stress is that I have certain responsibilities now, but I have no authority. And I'm not going to 'take' authority, but I don't foresee anyone 'giving' me any either. It's just a little awkward asking people to do things and I feel like they're like, "Who the heck are you? And why are YOU asking me?" Anyway, this is a whole other issue, but more and more I've been toying with the idea of just taking a break from church. I know it's a dangerous notion (especially for me), but something needs to change.

Okay....... well, that was way more than I expected it to be. Especially that last section. I actually started this post yesterday and intended it to be much shorter and more precise. Fatigue from early mornings and late nights and HOT, HOT, HOT weather has a pretty good grip on my mind and body right now. So, I should probably just stop writing.

That's all. For now.

eGYM workout and a week away from running

We got some new weight equipment at my workplace. It's called eGYM, and apparently there are only 15 facilities in the USA that have it, and 5 YMCA's - the closest of which is Minneapolis, MN. We are the only place in Indiana with it. It's a German company started by a guy who knew he wanted to work out, but he was unfamiliar with gym's. So he developed this system as a way for your "average Joe/Jodi" to be able to work out, have some fun, and not feel stupid!

I won't go into too many details - you can click the above link and find out particulars. We only have 8 pieces of equipment: chest press, seated row, lat pulldown, shoulder press, abdominal crunch, back extension, leg extension, and leg curl.

Basically, I think this will be good for people like me who are not familiar with weight/fitness equipment, or as a cardio/circuit workout for more advanced gym people. I think the biggest sell are people like the creator - those who know they need to do something, but they have no idea where to start or what to do. I think it could actually be pretty popular in that regard.

The staff was trained on it this past Saturday (if you could call it training), and today we started orientation sessions for members. They take about 1/2 hour per person. I went through the 8-machine circuit three times after I got off work. It takes about 15 minutes for one circuit. I could definitely feel it, but then, I rarely do weight work at all. I will be curious to see where it puts my measurements (on the app) in a few weeks.

To me, the beauty is that it's basically like playing the video game "Pacman." It's hard to explain, but during the orientation you set up each machine for each particular person. Then when you scan in on each machine, it automatically adjust the seat, height, weight, etc. for YOU personally. And the workout consists of trying to eat the dots. Seriously. You don't have to worry about anything else except moving your arms, legs or torso in such a way as to eat dots on a screen. All the while you don't really realize that you're working out like a mother-&%(@er.

So, while it was an insanely hectic day from a work standpoint, there was also a lot of excitement around the facility. It will be interesting to see what happens...

---

In other fitness news... I took an entire week off from running. I intended to so so after the Indy Mini. It took a lot out of me, and I usually take some time off after runs like that anyway. I will start back in tomorrow and probably run 3 times this week in preparation for a 5k trail run this coming Saturday. Then it will be time to start gearing up for the next marathon.

I feel pretty good right now physically. I think I am all healed up after the mini. My blister seems to be gone, as well as all the chaff-y places. My legs feel good as well. I suppose the stiffness in the morning is due mostly to the fact I am 56 years old and I drink too much and hate my job. Otherwise life is just peachy! /s

So, that's what's been happening from a fitness standpoint with this old soul...

Personal trainer certification

This week I started looking into becoming a certified personal trainer. There are a million ways/places to get certified, so I asked my boss if he had any suggestions. He said anymore you might as well just do it online, and he recommended five places in particular:

• ACE - American Council on Exercise
• AFAA - Athletics and Fitness Association of America
• NASM - National Academy of Sports Medicine
• ACSM - American College of Sports Medicine
• NSCA - National Strength and Conditioning Association

I admit, sometimes I catch myself thinking, "Geez, Dan, here we go again. Spending a bundle of money on yet another rabbit trail that you won't do anything with." I mean, I'm 55 years old; when am I going to decide what I'm going to be when I grow up?!

On the other hand, maybe this is where life has been leading me all along. I posted this bit about being a 'wellness coach' back in 2015 - before I'd even thought about being a personal trainer. This might actually be the perfect fit with my life coaching, interest in meditation, yoga, spirituality,sports  and fitness.

From the little I've been able to glean so far it appears it will take anywhere from 3-6 months, and I will probably have to spend upwards of $500-$1000. That sounds like a lot of money, but if I could actually do something with it... Well, yeah, that will be the key.

While I do have my doubts about it, I also feel pretty good that I am still interested in learning and growing at this age. I also like the idea of working somewhat on my own. Since I already work for the Y, I wouldn't need to seek out clients necessarily, nor would I need to invest in my own gym. However, I always could do those things.

So... I don't know. It's something I'm thinking about.

Treadmill trouble

This happened to our treadmill yesterday afternoon. I was 49 minutes into a 60-minute workout, had just slowed down, and it felt like the earth was moving. I have to say, though, the belt lasted longer than I expected it to.

We bought this Horizon T50 treadmill at Dick's Sporting Goods in November 2005. I'm guestimating we have logged nearly 10,000 miles between the 2 of us, and this is the first thing to ever go wrong with it. I would say this was a pretty good brand.

I ordered a replacement belt from Treadmill Doctor and it was $55 including shipping and handling. It should be here within a week. They also had a nifty video on their website showing how to replace it. I already have it torn down, now I just need the new belt and it will be ready to roll again.

2 weeks

So I guess today marks two weeks since I've had any alcohol to drink. I don't really think about it nor do I miss it at all. I still feel great and have more energy. Unfortunately the weight loss has stopped though! I haven't gained any back but I'm kind of bummed I stopped losing. I'm still eating good and I've been working out at the Y 5 times a week for about an hour each. I'm sure I have turned some fat to muscle - which would account for part of it - but I was expecting the pounds to keep dropping. Oh well.

I have noticed my strength and endurance improving - especially on the treadmill. I do that at least 3 days a week for 45 minutes to an hour. I generally do 3-5 miles depending on how hard I push myself. I try to lift and/or use the elliptical and rowing machine the other day or two per week.

Another thing I've just started is drinking a dab of beet juice each day. I've heard it's good for you - blood pressure, circulation, stomach, etc. - so we will give it a little go.

I feel a noticeable difference in how my pants fit, but am still hoping to drop more weight. Lots more. But, that's where things are now.

Coaching license renew, car repair, exercise

COACHING LICENSE RENEWAL
I mentioned yesterday on the blog that I wanted to renew my coaching certification for at least another year. I did so right after posting it. I'd already taken my required class for the year, and just needed to pay my $75 renewal fee. If only I could make that money back somehow.....

I don't know if I will pursue the coaching anymore seriously or not, but at least I will be able to if I want to. I actually met someone at church last week who does coaching, and when she found out about me she asked if I would be interested in doing more. Again, I'm not sure, but I figure it wouldn't hurt me to review some of my notes and books and things. Who knows.

BUICK SERPENTINE BELT
I took the '02 Buick Century in this morning to have a new serpentine belt put on, as well as the license plate bulb. The belt and assembly cost $157 alone, and it was $252.50 altogether. I suppose I could have looked up online how to do it myself, but I am past the point of doing any kind of car maintenance myself. It helps to have a mechanic you can trust. So, once again I went over to the Burger King at Southgate Plaza and had breakfast while they did it. It only took about a half hour.

EXERCISE
I also got up early and went to the Skyline Y for the first time today! Jane and I left the house at 6 am and worked out for an hour. It is much nicer, or at least newer, than the central branch where I've been before. It doesn't have as many things, and the locker room is pretty small, but at least the showers have partitions and curtains. So I jogged 2 miles on the treadmill (30 minutes), did the crazy eliptical thing for about 6 minutes (almost died), and then used the rowing machine for about 12 minutes. It actually felt good to get up and do something. Gave me a little extra giddy-up in my step, at least for awhile.

So, counting the sweat I worked up roller skating on Saturday, and Jane and I worked out at the central branch for an hour Sunday, and I jogged a couple miles on the treadmill at home on Monday, I'm actually doing pretty good in the workout department this week.

For the record, I weighed myself Sunday at the Y and I was 178.6 lbs with my clothes on. That's quite a bit for me. I am hoping the first 10 lbs will come off without too much trouble. The problem will be the remaining 10-20 that need to go.

I would like to start going to the Y before work each day. If I left the house around 7:30 am I could get in an hour workout, shower, and still be to work in plenty of time by 9:30. I would prefer going to Central because there's free parking, but, to be honest, I hate taking a shower in the giant room with a bunch of other naked old guys. So we will see what I can work out about parking at Skyline. At any rate, I feel pretty good about crossing a couple things off my list already this week.

My first y workout

Wednesday night I went to the Y and worked out for the first time. Jane and Carrie were both working, so I stopped on my way home after work. I felt like I needed to at least open my locker and set foot on the premises.

I managed to get to the locker room and change out of my work clothes and into shorts. First I decided I would look around the locker room. I'd been inside, but didn't know where the showers or anything were. So I meandered back and right away realized I was stupid to pick the locker I did. I got one right inside the door, and it's on the top row. I have to stand on my tiptoes to open it. I had no idea there were lockers around the corner - which is where most of them are. Then I found the restroom, and when I walked around the corner there were two naked guys sitting there in chairs with washcloth-sized towels over their "privates." I have no idea what they were doing there but I said, "Hi. I'm new here and just looking around." The one guy said real fast like, "Pool through there, jacuzzi there, sauna, steam room." At least I think that's what he said. So if that's the case, then I still don't know where the showers are.

Anyway, I decided to just walk around the indoor track. Fourteen laps make a mile. I have no idea how many times I walked around it, but I just kept my head down and went in circles for about 1/2 hour. There weren't a lot of people there, but I still felt awkward and out of place.

After walking I decided to be brave and walk down where the exercise equipment is. I walked past the treadmills and bikes and things, and there were only a couple people in the weight machine area. So I did a few machines that worked my upper body. Then I checked my blood pressure at the little table along the wall.

It was nearing time for Jane to get off work so I headed to the locker room. There were some guys chatting in my area, so I just grabbed the stuff out of my locker and wore my gym clothes home.

Of course, just to kind of put my late lot of insecurity and feeling stupid in perspective, when I walked out to my car I didn't remember that my ID card - which both gets me into the Y as well as my locker room - was still in my shorts pocket. Apparently when I pulled my keys out, the ID must have fallen out on the ground. After I got home - still feeling tense from my first foray - Carrie texted me that someone found my ID card. I hadn't even realized I'd lost it. So thank God for good people.

So, that's the story of my first workout. I don't know why I'm feeling so shy and afraid of everything right now, but hopefully it will get better as I become more comfortable there.

I can do it (getting oriented to y germs)

Last Wednesday night Jane and I had our wellness orientation at the YMCA. At least I think that's what they call it (seems like it's something else, but you get the idea). We showed up at 7 pm and this girl took us around to all the exercise equipment and showed us what it was and how it worked. It wasn't overly thorough, but it was actually helpful to me. It seems every time I'd been there it was always a mass of confusion - what with people running around and coming and going and all the activity going on. So it helped slow things down for me, and she made us get on each machine and actually show that we understood. Like I said, it was helpful.

We looked at the cardio area (treadmills, stair-climbers, bikes, etc), as well as the weight machines. She did not take us downstairs where the real weight lifters are though. I don't think we're quite ready for that yet.

Jane has already been working out - before and after work - and she's even been to several classes in the early morning (like 5 am). I have yet to do anything, and here is perhaps the biggest obstacle for me: the germs. I don't think I am bad about it in general, but I do try to avoid touching door handles, railings, and light switches and things like that with my hands. I'll use my elbow, pull my shirt sleeve over my hand, or something. When going through the orientation, however, I realized I was going to have to get over this. I probably can't wear gloves to work out. So... one of these days I'm going to give it a try.

So, that's where I'm at. Geez, getting old and being weird like this is just nuts. At least it's still laughable for me. I mean, I know it's ridiculous. But I will overcome. I will. One of these days.