Cleaning the office

We have a very small room that used to be my youngest child's bedroom. After adding onto the house, we converted the room to an office. However, it quickly become a storage room and never served as an office.

Today, it is raining and raining and raining. I am not complaining because we have a record drought this year so any rain is really good.

Since I can't go outside, I wanted to keep busy. So I decided today would be the day to tackle this disastrous room. I threw out lots of old junk, gave some things to the charity, a few things to the young kid relatives, and boxed a few memorable items of the kids.

Whew! The room looks better and I feel much much better!

Jog again

My jog today was around 3 miles. I am not sure because the route was one I had not taken before. Because I did not go a long way, I was able to build a few sprints in the jog.

It felt good. However, I am feeling a little pain on the side of my calf. The pain starts at my ankle toward my calf. Hopefully, stretching will help.

A walk--instead of a jog

Today, I decided to take my time and walk the 5.8 mile route. I jogged 5 miles on Monday, 5.5 miles on Tuesday, and 3 + miles on Thursday. Because I had jogged more than normal this week, I was a little worried that the amount of constant jogging might affect my knees.

The weather was very nice --it felt more like an April day, not a December day. The walk went well. I really had the chance to think, but it did get boring. Around the 4 mile mark my legs begin to tighten up a little. I also got tired. I found that interesting, but I think the tiredness came a little from the boredom and a little from being hungry.

One reason I walked the entire route is that I wanted to expend the calories. Generally, a mile walked and a mile jogged equal the same amount of calories spent. The jogging makes the mile go faster and raises the heart rate which has other benefits. So, walking the 5.8 miles took me much longer than jogging it.

Another jog

I jogged 3 miles today. I did not want to jog 5 miles today like I did yesterday. I am afraid of working my knees too much. However, the jogging is helping. My glutes and hamstrings are tight--thankfully.

The jog makes my legs feel good, although they are a little sore--I know that exercise is good for me!

Each step results in a reduction in a calorie or a portion of a calorie--gotta keep moving.

Jogging the day after Christmas

Yeah! I finished 5.5 miles today. My knees began to hurt toward the end of the jog, but too badly.

During the jog, I felt an urge to stop jogging; however, after getting past some benchmarks along the way, I encouraged myself to keep going.

One problem today is that I did not stretch afterwards. Maybe tomorrow, I will spend a great deal of time stretching before and after my workout. I hope to exercise in the morning. I am not sure whether I will jog or work out in the gym. I hope to finish another 5 miles at least one more day this week.


It makes it awfully nice to jog and exercise when I have more time; I am not at the office this week.

Christmas Eve Jog

Around noon, I finally got away for my jog. A few weeks ago my knees were hurting so badly that when I jogged one morning, I could barely finish 3 miles on the track. A few days after that I still have trouble completing 3 miles on the road.

So I have taken it easier during my jogs--not pushing myself. I also lighten up the weights during my squats. I think the heavy squats is what really aggrevates my knees, but I am not sure.

This morning I was able to jog almost 3 miles before I noticed my knees. I jogged another mile before I started to be concerned about stopping. I managed to jog a little over 5 miles without any real pain in my knees, albeit, I did not jog fast.

Over the next couple of weeks, I hope to concentrate on the jogging and not do much weight lifting. Hopefully, I can narrow down the reasons that my knees hurt.

Hope all have a very Merry Christmas...

Check out my version of a online holiday greeting

It's time to go to sleep so Santa will come.

Lasik surgery

I have been wearing hard and gas permeable lens for more than 30 years.

My contacts are expensive and I replace them about every 3 years. Of course, I am of the age that when I am wearing my contacts, I need reading glasses. A few years ago, I started wearing bifocal contact lens which were great in the beginning. Replacing those with the 2nd pair of bifocal lens did not go so well. So I have been wearing eye glasses with my contact lens.

Adjusting to reading glasses along while wearing contacts has been cumbersome.

After losing my left contact in a rainstorm more than a month ago, I decided to investigate lasik surgery more seriously. Replacing my left contact would probably costing me more than $200 for the lens and the appointment.

My process I describe is just that--my process and my decision. What you decide about lasik is your own decision.

Lasik surgery is not about efficiency and comparing costs to benefit in monetary terms. Though, the cost of lasik compared to the cost of current expenditure for contacts and glasses still plays a role in the decision.

So here is my comparison as I know it today.

• Contacts $300 replaced every 3 years.
• Glasses $250 replaced every 6 years
• $8 per month on cleaning and soaking solutions, equaling $72 per year or $200 every 3 years.

Cost of Lasik $3800

With the assumption that the costs of contacts, glasses, and cleaning and soaking solutions do not increase, Lasik surgery will pay for itself in 18 years. I will be older than 60 years old.

So what is the benefit of lasik surgery for me? Convenience! I have started wearing glasses when I was 8 years old and hard lenses when I was 13. Not juggle both eye glasses--reading and far vision.

• See clearly and not fumble around when I wake up.
• Not have to remember to take glasses and solutions with me on trips. Frankly, I think the lasik surgery will give me a convenience that I have not had in more than 35 years.
• I take my contacts out every night and put them in every morning. That is one less thing I had to do in the morning.
• I get up very early-generally 2 hours before anyone else. I will spend less time getting ready to exercise.
• I can swim and jog without my eyes being irritated.

Another part of the decision is where and who does the surgery. A place in town that does lasik surgery has been here a few years. I know very little about them. They advertise a low price for the surgery. I have heard 3rd and 4th hand a few opinions, but I am not so sure about the accuracy of both the positive and less than positive statements.

I asked my optometrist who has solved problems with my contacts years ago when two ophthalmologists could not. I respect and trust the opinion of my optometrist. He recommended a doctor in a town about an hour away. This particular doctor has been doing corrective eye surgery for 20 years.

I could save money and time by having the surgery locally. It's not that I don't believe both facilities could do the surgery. But, I keep thinking that if something is a surprise and the surgery produces less than satisfactory results, then I would rather be in the hands of the experienced doctors.

Jog, Benchpress, Jog

This week I was out of town for 3 days. Due to unforeseen circumstances, I did not exercise while I was gone.

Luckily, I tried to mix up my workout on Monday morning. Instead of driving to the gym, I jogged the 2 miles, then I bench pressed, then I jogged 2 miles home.

It took me longer than expected to get to the gym. I think it was because I started jogging only a few minutes after waking up.

My exercise partner was surprised, but the opportunity allowed me to work the jog into the workout period because the kids had the day off school for Veteran's Day.

I was surprised I lifted as well as I did. I thought the jog would have prevented me from lifting my regular amount. I lifted 5 sets, but by the 5th set I was getting very tired. The 5th set is reducing the weight, but extended my legs during the lift. This particular set exerts the abdomen as well as the shoulders, chest, and triceps.

I ran out time and was not able to finish my typical upper body workout. I did not do military dumbbell press, dumbbell kickbacks for triceps , and concentration dumbbell curls (biceps).

I jogged home a little faster than my jog to the gym.

I was totally wiped out by 9 am. I think, though, it was because I ate only a couple of bites before my jog and I did not eat again until 9. Peanut butter crackers seem to give me just enough energy to continue my day.

I want to try this regiment again, but I want to eat a little more and possibly not jog only a few minutes after waking. Jogging while groggy is very slow.

I did not work out again until Friday morning. I had an overall workout in the gym, I mixed up upper body and lower body work. Most of the upper body, I tried lots of repetitions and not such heavy weights.

I used mixed my leg workout with lots of repetitions sometimes and very heavy weights and few repetitions in other situations. I also was able to work in some ab work as well.

It is going to important for me to get in a good jog on Sunday.

Next week also prevents some challenges in trying to work in an exercise regiment because it is Thanksgiving week.

I miss not working out, despite that I have become tired of the early morning routine. I do know that I cannot find a good replacement time for my morning routine right now. However, mixing up the exercise routine even if it is the early morning can help me find a renewed interest.

Sunday jog--tough getting back into the workouts

It's been awhile since I have had a Sunday morning jog. I went today. I've been sick and now recovering and trying to get back into the swing of things.

I jogged between 3 and 3.5 miles. I would have liked to have gone much longer, but I just gave up.

Hopefully, if I can get my 2 jogs in this week, I can go further next weekend.

I really don't like giving up. Though my muscles and body felt pretty good during and after the jog, feeling tired and not being able to continue frustrates me.

I really want to get back to where I was 4 weeks ago.

Why workout?

Research gives us lots of reasons to work out. The important reasons are the ones that are meaningful to you.

The mother of my son's friend came by to pick up her son. She looked absolutely great. I told her so.


She smiled and said she had started working out at a local gym (a national chain) and jogging in the mornings. If you want reason to work out, she is a testament.


1. She looks great. Who does not want to look great? Though it may seem vain, I like it when people I know noticed the change in my physique after I lost weight and started exercising. I don't know anyone who would does not like looking healthy--looking good. We all like to feel good about ourselves. We like it when they know other people notice.


What makes her look great is not only her slimming body, but her stature--the way she holds her shoulders-standing tall, beautiful, and confident. Mind you she does not look skeleton-like, but healthy, glowing.


2. She said she also feels great. She has more energy. She feels good about herself. Who does not want to feel great? We can do so much when we feel good, when we have energy.


Working out is hard work, but the benefits can be great. My friend found the benefits worth the work. She wants to continue working out. She wants to try body pump--a combination of weight training and cardio.


It seems staying with the workout will take some persistence on her part. I hope that she continues to find encouragement and alternatives to keep her workouts interesting.

The cooler weather makes it harder to continue the jogging outside. Boredom is a possibility. She wants her husband to go jogging or walking with her.

I encouraged her to try the bodypump class. It does not require the dance moves that an aerobic dance class may require. The bodypump class gives a great way to get weight lifting and cardio in an efficient. Learn the moves and the proper way to lift, then add more weight. I personally think that women make a huge mistake by not lifting enough. Weight lifting (properly) is a great way to get the body in shape, give better posture, and provide muscles that make the cardio easier.

Football Saturday Jog

I finally got a chance to have a solitary long jog this morning. I jogged faster than my normal slow 5 mile pace, but only jogged 4 miles. It felt great! First, I was surprised that I could keep the slightly faster pace.

This morning was a football Saturday in my Alabama college town home town. I avoided the tailgaters successfully by not jogging on campus. Though the game was a late morning game, jogging at 8 seemed to work well.

My routine for the last few months, particularly for the last few weeks have been slightly out of whack. So it felt good just to get out on my own.

I hope I feel just as well on Tuesday when we jog at the track.

Cutting 100 Calories

Extension agent in Polk County, North Carolina agent describes way to cut 100 calories. I have used many of these techniques. They work. What this technique also does is make you more conscious of serving sizes and what you are eating.

Moderately change your eating habits. I like this approach because it takes little effort and just a little restraint.

• Avoid supersized portions.
• Use smaller bowls and plates. I do this at home. I use a luncheon plate for dinner. It helps me not put so much food on my plate.
• Cut in half the 2-cup portion of pasta. Use only 1 cup, saving 160 calories. This tip is hard because I love pasta. However, measuring pasta out into 1 cup (or even 1/2 cup) portions helps give you a sense of how much you are eating.
• Cut the number of slices of pizza. Choose 2 slices, instead of 3. At home, I put only one slice of pizza on my plate. Then will go back for the 2nd slice, after I finish the 1st. Sometimes, after finishing the 1st slice, I will see if the kids did not finish theirs and I will finish theirs, and not get the 2nd slice. Eating 1 less slice will save 140 calories (or more).
• Skip the potato chips that are part of the combination lunch. Saving more than 100 calories.
• Eat carrot or celery sticks or fruit instead of potato chips saving at least 100 calories, while increasing nutrition and avoid extra empty calories.
• Eat regular ice cream, instead of gourmet, high fat ice creams, saving 70-340 calories per cup. Save even more by eating low-fat, frozen yogurt, or sorbet. Check the nutrition facts label and compare products for calorie and fat content.
• Switch to water or unsweetened beverages in place of sodas and sweet tea. By cutting out sugar drinks you save up to 150 calories per 12-oz. serving.
• Measure a serving of chips or other snacks, instead of eating from the bag. Again, this technique helps you understand portion.
• Don't taste or snack while cooking.

Those are the tips from the Polk County Extension agent. My other tips include:

• Eat slowly by putting your fork down between bites.
• Order a side salad, instead of fries or baked potatoes.
• Order salad dressing on the side.
• Use a teaspoon to spread the dressing so you know the portion of dressing you are eating.
• Ask for a "to-go" box and place a portion of your dinner in the box before you begin to eat.
• Drink a glass of water before you begin eating your meal.

I am sure there are others. What tips do you want to share?

Maintaining

It's been more than a month since I recorded my exercise. Although I have traveled for 5 weeks, spending only a day or so each week at the office. I was able to get a jog in here and there and I went to the gym a few times when I was actually in town.

I tried to maintain some level of exercise during those 5 weeks. During my meetings, I walked.During some of travels, I jogged a couple miles.

When I got back into last week,

• Sunday, I jogged around 3.4 miles.
• Monday, I walked a couple miles, we were supposed to jog and I had forgotten so I made it to the track late and since I had jogged on Sunday, I did not jog on Monday.
• Tuesday, we did bench press, I brought 85 pounds all the way to the chest. I also lifted 95 pounds, but did bring it all the way. My favorite is to lift 8 to 15 reps, 95 pounds with my legs extended. Because my shoulders began to get strained, I can't seem to lift more than 8 reps right now.
• Wednesday, we did heavy squats and ab work out.
• Thursday, we jogged a decent time. My legs were incredibly sore on Thursday afternoon. I walked like a duck.
• Friday, we worked out with a little of everything.
• Saturday, I jogged for 30 minutes before my daughters softball game.
• Sunday, I did not exercise.
• Monday (this morning), we jogged 3 miles, but the time was slower than last week. While jogging I did not feel tired, but I was not enthusiastic either.
• Tomorrow is bench press day. JS decided that Tuesday is the new bench press day because he feels he can lift more on Tuesday since he becomes lax (as most of us do) on the weekends.

Because my bone spurs seem to be acting hurting more, I have really tried to stretch every opportunity. Even at the softball game on Saturday, after I jogged I stretched on and off for almost the entire game.

A good long Sunday morning jog

After yesterday's jog, I felt accomplished. I jogged 5.5 miles. This is the longest I have jogged in 20 years. I started my jog at a little faster pace than normal, but slowed to my regular pace around the end of the 1st mile.

It was hot and humid, but I managed to not really tire. My warm-down included walking .2 miles home and sweeping part of the carport. You would understand why I did not sweep the entire carport if you could our collection of stuff that needed to be moved.

I also stretched. I have not talked about stretching, but it is really important to stretch before AND afterwards to ward off injuries.

In addition to finishing the jog in good form, I also had some very good thinking time, including thinking of 3 different blog posts I want to write.

Another Good Jog

Today, like Wednesday we started at a faster pace than our usual start. Jeff dropped back a bit, and I was wondering if maybe we were going too fast for him to last all 12 laps. He, however, caught up easily and on the last sprint of the last lap, he was able to keep it well enough to beat me by a step.

Like a typical August day, it was humid, but we performed well. We made the 3 miles in less than 32 minutes. I think it was a best time and slightly better than Wednesday's time. I hope we can keep it up for next week's early jog. I am hoping, before then, to get in a solo, long, thinking jog in on Sunday morning. The Sunday morning jog will depend on Saturday's activities, though.

Jogged Yesterday

Yesterday, Jeff and I had a very good jog on the track morning, despite the humidity. We started our jog a little faster than normal. Surprisingly, we finished with our second best time ever. Neither of us had been keeping the jogging up to the level we should have been so I was surprised we did as well as we did.

We jogged 12 laps in the middle lanes. The first 4 laps are regular jog (faster pace for us than normal). The long straight ways, we run starting on the 5th lap. Starting on the 11th lap, we sprint (our version) the straight ways.

Our time is usually 34 minutes. Yesterday, we finished in 32 minutes. We want to get our time under 30 minutes. In order to do that, we have to pick up the pace in every part of our jog, particularly in the beginning. If we keep challenging each other, we can do that.

Someone asked me "What are you training for?" I am not training for anything specific. I would like to be able to run in a 5K race--the small community fundraiser where nobody cares what your time is. The reason I want to run in a race is just to say I did.

Reasons to train in sprints or heavy bench press or any other technique are to stay fit, look good, feel good, have endurance, be strong, be challenged, etc. At 65, Harrison Ford can still fit into his Indiana Jones clothes. Wow! Isn't that a goal! To be able to wear the same clothes 20 years from now.

In order to stay fit, I have to be fit and continue to work out in various ways. Eventually, exercise gets boring. So I use challenges and goals in order to keep the boredom away. Jeff and I race during the sprints which makes the run fun. Besides, the jog and the run make me feel good--the after-cardio feeling. Using the time as a measurement, I feel accomplished when we finish in a fast time (for us).

Lifting Weights

Monday is bench press day--it's my workout partner ritual. Monday is bench press day. No other workout can be done on Monday. That is just the way it is with him. Monday is bench press day.

Though I did not blog yesterday, the bench press workout was very good. A couple of years ago, Jeff taught me how to bench press and I have pressed very heavy (for a woman). My problem has been that I do not bring the bar all the way to my chest, fearing that I might injury my shoulders or elbows.

In an effort to bring the bar further down, I have lighten the weights and increased the repetitions. The change in training is working. I can now perform 10 repetitions with 65 lbs bringing the bar all the way to the chest. I did not quite bring the bar down all the way for the 8 repetitions at 95 lbs, but I was close.

I went up to 115 lbs (4 reps) and then 135 lbs (4 reps, twice), bringing the bar little more than half way.

I tried another 95 lbs, almost touching the chest, then finished with 95 lbs, with legs up and stretching them out with each repetition. This particular exercise works my abs, much like extended leg crunches.

I performed more bench press repetitions than normal. I finished the workout with a few crunches, flat dumb bell presses, and incline presses. I felt great all day. I am not sure what it is about lifting heavy, but I tend to have a good bit of energy after heavy bench press and leg workouts.

Today, was leg workout, specifically squats. My knees hurt during the warm ups and wrapping them did not seem to help. Although I did a few crunches yesterday, we did about 20 minutes of ab workout to finish this morning. Today was not bad, but not great either.

I was frustrated because I did only a few reps at 95 lbs. I am now wondering how my jog will go tomorrow.

A Hot Jog

I started this morning's jog in my typical slow pace and never sped it up. It was hot, but a clear beautiful day. It is less humid than a few days in the past.

I jogged 4.4 miles, wishing I could jog 5 miles, but I did not make it. While I could focus on what I did not do, I am glad I finished 4.4 miles which will help me finish and push the 3 miles when we will jog later this week.

As usual, this long jog offered me the time to think. One of the things I thought about is how I got to the point I could jog 4 miles (albeit slow). My trek has been an evolution of activities, adjusting when one method or one activity is not possible.

I started in the Summer 2004 with the idea I wanted to lose weight. I drastically changed my eating habits, counted calories, and started walking. I walked everywhere and every chance I could get. I no longer count calories, I probably should since I want to lose a few pounds.

The walking--the moving--has progressed to jogging and lifting weights. I am sure in another post I will describe the progression in detail, but in any case, I am proud I can hold out and my goal is that I continue moving, exercising, and enjoying.

Swimming

It is too hot in late July and August to jog in the afternoon. Swimming is a good alternative to jogging for other several reasons. Swimming is usually easier on the joints, particularly the knees.

I swam more than 70 laps in a 40 feet pool. While this may not seem like much to those who swim regularly, I felt really good for finishing this many laps. Four years ago, before I started exercising I would have never been swam that much.

Ready to jog tomorrow to get back into the regular exercise mode.

When I don't exercise

On Monday morning, I took a jog on the highway next to the beach and through a bay neighborhood. I started slow and finished faster. Keep in mind, my fast is not very fast to most folks. I estimate that the jog was 2.5 miles, maybe a little longer.

These kinds of jogs make me feel really good when I finish. Usually I am hungry and thirsty, but I feel good.

I have not had a chance to exercise since then. It is now Saturday and I missed working out this morning for a family emergency. My body needs to get going...it needs to move. If I don't find time to expend this energy in the next few days, my body gets used to the resting state. So, I want to find time. Tomorrow is Sunday, Sunday mornings always make a good time for a nice slow, long jog. Like I have said before, Sunday mornings are my thinking jogs--this is my time. I thoroughly enjoy the time to think.

Also, when I don't exercise, but my body is telling me to expend the energy, I get grumpy so it is best for everyone for me to find the time to jog and/or lift weights.

Change in Sunday Morning's Jog

This morning, I jogged the first two miles of my long Sunday morning jog at a faster pace than normal. If felt really good! The last of the little bit of the last two miles were tough. I managed to get that far and when I got to the two mile mark, I managed to slow my pace and continue on.


The problem was soon after the two mile marker was that I had to climb the hardest hill in my route. About the 2.4 marker, I was barely going. but I felt that if I must get to the 3 mile marker which is my regular regiment.


After talking myself into the idea that I could reach at least 3 mile marker, my slow pace became regular and comfortable. Walking home from the 3 mile marker would take forever, so I continued the jog.


My body adjusted and when going downhill around the 3. 5 mile marker, I felt pretty well--like I would last awhile longer. My body gave out at the 4 mile point. From there I walked home.


My jog was like this:

walked casually .2 mile

walked fast for .1 mile

jogged at a reasonable fast pace for 2 miles

jogged slowly for 2 miles

walked casually 1.7 miles


I am pleased that I could keep the pace up for 2 miles, but it made me very tired. The good news is that the 6 mile route uses approximately the same number of calories, regardless of whether I run, jog, or walk.



This particular method was good because I think the faster pace is really good for the ab muscles and toning the legs, and of course, the faster pace really works the heart and lungs.

Jogging Variation on the Track

This morning was a typical 12 laps (approximately 3 miles) around the track with the exception that my jogging buddy decided to out run me on the sprints and turns on the 11th lap. Although I ended up flying past him on the last sprint of the 12 lap, I really like his approach. He will do much better next time.


This is our strategy. We stretch, we walk around a little, then we start a fairly slow pace for the first lap. We try to speed our pace slightly during the 2nd or 3rd lap. On the 5th lap, we increase our pace on the straight-ways and slow it back down on the curves of the track.


On the 11th and 12th laps we sprint on a shorter portion of the straight parts. This particular morning he went sprinted on the 1st straight-away and did not slow much in the curve. He basically jumped way ahead of me. He did the same thing on the 2nd straight-away. I gained a little.


Since he was so far ahead of me, I did not realize that he had given everything on that 11th lap. I lessen the gap between the two of us. By the time we reached the last of the 12th lap, I sprinted right by him.


We had fun. We learned some lessons. We are ready to do it again. My lesson is that I slow too much in the curves. We in general need to speed that portion up. If we practice it a little more, maybe he nor I will give out.


We know that interval running is good and that it breaks up the monotony.

Anne's Health and Fitness Blog Start

This blog has three purposes: to record my fitness activities, to record my attitude, frustrations, and achievements concerning my health and fitness activities, and to encourage others to take care of their health.



I've been thinking that Twitter or some other presense technology would be a good way for a group of friends to tell each other about their fitness activities and eating habits. I had twittered some of my fitness activities, but felt that my posting everything on twitter would be boring and bothersome to my twitter friends.


While on my Sunday morning thinking jog, I decided that really I needed a place to express my frustrations, my achievements, my goals, and that only those interested in my triabulations could read it. I decided too that if no one read the blog--that would be okay, too.