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?