Walking 1 Hr. Up The Hill

WEEK 14

One hour, up the hill (water tower) w/ poles. 3.1 miles, more or less, according to Google Earth. Two days rest, and I needed them.

We're deciding on the Garmin Oregon 450t GPS. I had one before,(Oregon 450, no "t") fine except the corner of Clatsop Spit was missing. I think it was a funky load on the software. The 450t has the software pre-loaded.

-------------------------



Later --

Purchased the Oregon 450t from Englund Marine. Loaded up the computer software , looking at the terrain, calibrated the compass function. Downloaded the User Manual -- which we'll flash memory and print out at home.

Tomorrow we're headed to Indian Beach, out to the Tillamook Lighthouse camp and along the ridge! Booooooyah!

Omron Pedometer HJ301A

Omron Pedometer HJ301A arrived today. I spent about two hours going over the inadequate user documentation, trying to parse out functions. Too complicated for practical use. I packed it up for return.

Not real happy about their return policy. We're probably going to get whacked some $10 in shipping and re-stocking for this bad idea.

Let me provide an addy and web site so you can avoid:

HRM USA, Inc
1039 Pulinski Rd
Warminster PA 18974
Attn: Returns DEPT.

http://www.heartratemonitorsusa.com/returns.html

IMPORTANT!
Please ship your return PLUS a copy of your packing slip/invoice, and reason for return to


RETURNING OPENED NEW WITHIN 30 DAYS of delivery:
Any OPENED NEW item returned within 30 days of delivery, and shipped back in the original manufacturer's Minimum charge of $2.95 for orders less than $30. in value.

Please find enclosed:

Original Packing List
Original manufacturer’s packaging
1 ea. Omron HJ301A Pedometer, Yellow

Order Date, 25 Jan 2011
Order No: 12XXX
Ref. No: 445XXX


Returning because features and operation are far more complicated than intuitively usable for my intended application – hiking computation of distance, time, steps. User documentation is unclear, ambiguous, and does not seem to address obvious functions – like clearing / resetting trip function.

Your return policy is less than clear. No mention of return fee for orders in excess of $30. We assume your site means "shipped back in the original manufacturer’s packaging."

---------------------------------------------------

I'm thinking I really want a Garmin GPS, Oregon 450t

Whoa! Up The Hill Again!

One hour, up the hill Smith Point same as on Tuesday. Pole up the inclines. Some serious effort, I should use the heart-rate monitor to see where this is going. 365 ft. elevation, 3.1 mi. according to Google Earth. This is a great walk, good neighborhoods, no traffic, quiet, nice views -- and a couple houses along the way with a half-dozen nice cats!

Pedometer is in transit. Maybe in tomorrow's mail . . .

Thinking about, if the weather suits and it's predicted nice, packing a lunch and exploring Tillamook Head from the Seaside end. Google Earth shows the elevations on terrain as much as 1,200 ft. more or less. Ecola is state park, and I have a parking pass. We could always head in from the south side.

231.6 lbs. 42% fat

Fit Or Fat

Re-reading Fit Or Fat, Covert Bailey (Boston: Houghton Mifflin, 1977). Basic overview of diet, nutrition, exercise physiology. These days I can supplement the reading with a "gloss" from online sources. So I know what "lignin" is chemically, and where it's found. We looked up olive oil.

1977, some of this information is "trendy" -- people were running and carbohydrate loading in 1977. Bailey suggests a low fat, balanced diet w/ complex carbs, "whole foods" (fruits/veggies) and fish/poultry as protein sources -- without going overboard on "high protein" diets.

One thing he suggests, and I need to refine, is having several meals during the day rather than the smoothie in the morning, meal in the evening and "snacking" on peanuts, apples, pickles into the night. Savory scone at 3 Cups is one option. I should pack along a sandwich or some fruit for during the day, haul out the lunch bag.

Aerobic exercise: Bailey recommends 80% capacity heart rate. My max. heart rate is about 160, and I shoot for 120 bpm in aerobic exercise (75%). 120 bpm is difficult to attain on a spin cycle. The heart rate monitor next time out on the road would tell me what I'm doing going up the hills. 80% is appropriate for a 25 yr. old. I think it's a bit severe for a 62 yr. old. (Bailey provides a "heart patient" rate -- and I am in some sense, high cholesterol, blood pressure.)

Pedometer is on its way.

Ohhhhhhh yeah, I was 231.8 lbs and 43% this morning! 231 on the scale is a new number. I'm feeling pretty euphoric!

Whoa! Up The Hill!

One hour, walking. Kavale Sowa (Finnish) . . . Climbing, up Alameda, Grand, Irving, down to Lexington, Alameda, home. 3.1 miles. Really some serious inclines on this route! The recreation is enjoyable, a nice break, stimulating!

232.2 lbs. 43% --

Tomorrow we rest. Thursday weight train.

Oh yeah . . . Purchased an Omron HJA 301 Pocket Multi-Function Pedometer:



http://www.pedometersusa.com/omron-hja301.html -- Free shipping!

OBJECTIVE: March 21, 2011Spring Hike

OBJECTIVE for MONDAY, March 21, 2011 "Spring Hike" is Tillamook Head, from north end to Ecola and return. About 15 miles, pack a lunch and get an early start.

Nine weeks to train . . .

Get out the bike, rowing machine, weight work. Launch into "Stage Two" on this training regimen. First twelve weeks has been "getting able to exercise." Now we're at a state where we can "push" a bit for improvements/gains.

90 Min. Noridic Poles

WEEK 13

90 min. walk w/ Nordic poles. Pioneer Cemetery to the column, up the front approach, down the road three times. Down the face and up the road twice. There are nice alternate paths along the margins on the front approach. The "left" margin (NE) is varied pitch, nice approach, soft grass. Right (SW) margin approach is steep in spots, less groomed.

Climbing up center approach I'm planting poles in front of steps and thrusting up hill w/ the arms on the poles -- like an ice axe on a glacier only not quite as aggressive. Walking up the road is nice too, more inclined than I expected. This is a nice session, spectacular view, no traffic, quiet, and lots of options with terrain/inclines.

Covert Baily, "Fit Or Fat" suggests Nordic ski as optimal aerobic exercise. For my age, target heart rate is 120 bpm. -- 75% of 158. I think Bailey's target rate of 85% (134 bpm) for my age is a bit unrealistic.

Weight Work, Sat.

2 hrs. 5 AM to 7 AM. I timed it. 233 lbs. 43%

This was a hard push. Taking a recovery day and then a walk day before more weight work. Stretching first: Toe touches, legs to chest (20 ea), seated reach to toe. We're stiff, but improving. Arm and shoulder stretching. Rt. shoulder pops, seems to be improving, or at least not getting any worse.

2 min. recovery (which can be a push):

ABS -------

Swing Thru 35# 20 rep. 1 set
Leg Pull In 10# 20 rep. 3 set
(oly) Dead Lift 135# 8 rep. 3 set -- gets aerobic!
Sit Up, Back Over Bench 8 rep. 3 set

Abs are the weak link, extending exercises as a training focus.

THIGH -------------

U. Let Press #18 20 rep 3 set
U Leg Extension #10 10 rep 3 set

CHEST -------------------

U. Horiz. Press #8 8 - 8 - 5 rep 3 set
U. Row #8 10 rep (peak) 3 set
U. B'Fly #8 8 - 6 - 5 rep 3 set

BACK - SHOULDER -----------------------

Clean & Press 75# 4 - 3 - 3 reps 3 set
Straight bar, can clean but not press on last reps

U. TRICEPS ----------------------------

U. Close Grip Pull Down #5 10 - 7 - 4 rep 3 set
Curl Bar Tri Curl 65# standing 6 - 5 - 4 3 set

BICEPS ------------------

Curl Bar Bi Curl 65# 6 - 5* - 4* (peaking) 3 set

Stuck At 235 Lbs!

I'm getting fitter, probably losing fat. But the scale is stuck at 235 - 237, and 44%. I was 235.4 Lbs this morning, 43%. And so I need to address the eating in front of the TV in the evening. It's good food, but I've developed "portion creep."

Spin Bike, 15 min. I did 5 min. "warm up" and got my pulse up from 90 to 100 bpm. Then spent the next 10 min. creeping up on 120 bpm. Difficult to reach 120 or sustain it. At 15 min. I got bored and got off. I can do 15 min. in a pinch, but anything longer is torture and boredom.

Weight Work

Frosty cold! I did stretches in the house and then warm-ups in front of the radiant heater until we got going.

90 min. probably. I didn't remember to check the time. ("U." designates universal machine, otherwise done w/ free weights.)

235 lbs. post workout. 42% fat.

ABS -----------------
Swing Through 35# 20 rep. 1 set
Leg Pull In 10# 10 (peak) 3 set
Dead Lift (0ly) 135# 8 rep 3 set

THIGH ---------------
U. Leg Press #18 20 rep 3 set
U. Let Extension #10 10 rep 3 set

CHEST ---------------
U. Horiz. Press #8 8 rep 5 rep 3 set
U. Row #8 10 rep (peak) 3 set
U. B'Fly #8 8-6-5 rep 3 set

BACK / SHOULDERS ---------
Clean & Press 85# 3 rep (peak) 1 set
75# 4 rep (peak) 2 set

TRICEPS ------------------
U. Lat Pull Low/Front #4 / #5 10 / 5 rep 3 set
Standing Triceps Curl 65# 6/5/4 rep 3 set

BICEPS -------------------
Standing curl 65# 6/6/5 rep 3 set

-----------------------------------------------------------

Working on rt. shoulder mobility. It "pops" -- no tear, no pain, no swelling.
Very aerobic workout. Stretch first: knees to chest 20, toe touch, seated leg reach to toes. (I can't reach the toes.)

We're figuring out the weight settings and the reps. 10 reps 3 sets is about the right objective.

We're thinking about doing different routines / exercises just for the sake of working different muscle groups, or different muscle isolation. Need to focus on abdominals, more exercises, different routines. "Focus on weak points."

Alameda Walk

One hour plus, Alameda out to the skateboard park (Alameda, Glasgow, Denver), Old 101 to waterfront route, home. With Nordic poles. Rt. thumb numbs a bit on the pole. It's a grip issue.

Back pain seems diminished, no longer an issue. Poles encourage faster pace, more intensity.

Some back stretches this morning: Knees to chest (20 ea. knee), bend over toe touch. We're stiff!

Cold, frosty this AM. I was not motivated to do weight work. (Recovery not sufficient?) Let's try 2x / wk. on the weight work?

12 weeks out, significant gains in weight loss, diet, endurance, fitness, feeling of well-being.

Longer Walk!

With Nordic poles, I started at the Pioneer Cemetery and up the hill to the column. We've decided the steps in the column are slippery and unsafe -- arduous climb, but maybe it sets up an imbalance w/ the spiral to the right. If I really want the climb, I can come up the slope twice. Also, I can get the "step work" on the weight training days. Stay out of the column!

Around the parking and down the trail toward the Cathedral Tree. It's muddy. Back up the hill to the column and return to the cemetery. Stopped and talked to Karen, who prompted my ordering Nordic poles.

When I returned to the cemetery I was ready to do a longer walk. Back feels good, and I'm motivated by the fitness gains I've made. So, down Williamsport Rd. to Pipeline Rd. and out to the east, in the "woods" . . . explored a bit and returned to the truck.

About 2 hrs. I didn't check, only estimated.

Nordic poles add some stability to the trail walking -- balance, sure footed. They improve upper body work; I'm pushing off w/ the poles.

There comes a point in fitness gains where we can extend the exercise without fatigue, discomfort. Once at this point, gains in fitness come faster because it's possible to increase exercise intensity and duration.

We're at that point now, an initial gain at 2 1/2 months out (12 Weeks). Ohhhhhh yeah . . . 233.0 lbs!

Rest day tomorrow. We'll try a routine of: weight day / walk day / rest day, and see how it goes. Looking over old training notes I'm realizing that I'm not getting sufficient rest and recovery. And so I burn out.

Let's not do that this time!

Weight Work

WEEK 12

Bought a 5 1/2' standard bar, 110 lbs plates and a plate rack. Cleaned up, organized the garage/weight room.

90 min. weight work:

ABS -------------

Swing Through warm up.
Dead Lift
Leg Pull In

THIGHS ----------

Leg Press
Leg Extension

CHEST -----------

Horiz. Press
Row
Butterfly

BACK / SHOULDERS --

Clean & Press

TRICEPS ---------

Standing Lat. Pull-Down (close grip)
Standing Triceps Curl

BICEPS ----------

We're doing some bicep work in the other mix. I don't need to train for big arms.

---------------------------

Getting Stronger counsels: "Work on your weakest aspect." And so ABS -- That whole ab/back/core thing. The progression in a routine is Abs / Chest / Thighs / Back / Shoulders / Triceps / Biceps.

We're doing some combined exercises, and objectives are to develop general strength, tone, fitness rather than focusing on any specific muscle group.

For the most part, working at ten reps, three sets. We're "adjusting" weights and sets. We're keeping track of weight/reps/sets, but see no need to list here. Right shoulder is "popping" -- likely from the fall on the steps at the column the other day. Doesn't act like it's torn, and seems to respond to running through range of motion and weight work to lend stability to the joint.

Nordic Poles arrived Friday. They're wonderful! Should get to use them tomorrow.

Looking to follow a scheduled rotation: weight day, walking day, rest day.

I didn't weigh myself.

Weight Work

Feels good to get back to the weights, to use the equipment!



I organized the garage, now have a space to work in, set up the utility table for books, notes, timers, accessories.

Two min. recoveries, although pretty lax about the timing because I'm still organizing. My form stinks! Breathing is not coordinated w/ lifts.

Let's "sneak up" on this, not go nutz on the weight, reps, or sets.

Dead lifting 185# 5 rep, 3 set. (A bit heavy)

Leg press, #15 (150 lbs?) 20 rep, 3 set. (could be heavier)

Ab crunch #8 (80 lbs?) 10 rep, 3 set. (lesser weight, more range of motion)

Triceps curl (curl bar behind head) 85# 6 rep, 3 sets. (peaks out on 3rd set at 4 or 5 reps.)

---------------------------------------------------

Should add (estimates from previous records):

Notes show one or two sets. We should work for three sets.

Horiz. and incline bench press (machine at #8) 15 / 12 reps, 2 sets

Row facing back, pull . . . #10, 12 reps, 2 sets

Lat pull down #9 10 rep. 2 sets.

Leg extension #9, 20 rep. 2 sets

Butterfly #6, 12 rep. 2 sets.

-------------------------------------------

Getting Stronger provides guided workout program in ordered progression of exercises. Also a good plan for general conditioning. I should get serious about using the Swiss ball for abdominal work.

Wet, Windy, Foul!

45 - 50 min. walk (didn't take a watch) up the column, two laps around the parking lot -- one before the column steps, one after. Works like intervals.

Foul, wet, nasty . . . wet steps on the column are slippery!

Feeling the results in leg muscles, metabolism stays elevated most of the day. Feels good! 234.8 lb.

Column Some More

40 - 45 min. walking to top of the column, 164 stair-steps. This is a nice terrain layout for warming up, cooling down. Excellent intensity. The uphill is arduous and gets aerobic, challenges strength/endurance. Workout is sufficient to keep the metabolism elevated for the rest of the day -- and so I'm doing this walk first thing.

Storm pants, long-John pants . . . It was icy this morning.

234 lbs! 43% fat.

We're looking at Nordic trekking poles.

-----------------

http://www.skiwalking.com/index.asp

Nordic poles . . . I ordered a pair! They're one-piece SWIX w/ Salomon design patented straps. No gimmicks! I can use these like the Nordic poles I use for skiing.

Also . . . it's snowing here a bit . . . I found long-johns at the work-clothing store for $5 pair. I got three pair. Dressing for the weather is essential to getting out in it.

Top of the Column!

Parked at the cemetery and walked to the top of the column. (Those who know where I am, understand. Those who do not know have no need to know.)

40 or 45 min. The uphill layout is perfect: Long gradual warm-up, and then aerobic, steps -- 164 steps -- a rewarding view, and then a "cool down" descending back to the truck.

234.6 lbs this morning! 43% on the fat. Diet is getting back on track, although I'm doing the cheese and crackers in the evening.

TWO, quartered apples w/ skin is 113 calories, 30 g. carbs. 23 g. sugars. Not so bad as a snack! Better than cheese & crackers.

Weather, ICK!

WEEK 11

40 min or so. West end. I'm walking faster. This walk used to take more like 50 min. No back pain today. It comes and goes. Fat % on the scale says 43. Weight is 237.8 lbs. I wonder if it's "muscle." I'm looking more toned and less fat.

Keep at it long-term. That's the objective. Looking forward to spring/summer weather and able to get out and really recreate. Weather today is cooler, freezing rain, snow, and patchy clouds. Ick!

Walking, 45 min.

Walk 45 min, some "steps" . . . Casino buffet yesterday was a bad idea. Keep track of objectives. This seems to be the advice for New Year's resolutions.

Back still bothers me. I can manage it.

We need to work on the weights, spin-bike.

Weight Work --

Weight work builds muscle mass, tone, increases circulation (including blood to the brain). Basic approach here is general strength/tone:

Dead lifts -- 7' bar is 45 lbs. 180 lb in plates (45 lb. / 35 lb. two each). 225 lb. is a "load" but not over doing. 3 reps, slowly. 3 sets.

Initial focus on large muscle groups -- core (hate that term), back strength, crunches. I need to get out my books and go over some routines.

I can work out in the garage w/o heat if I dress for outdoors. Sweat pants/shirt, gloves for hand protection. I could put on a knit hat.

------------------------------

Misting, 45 min. West along waterfront. I did some "step up" on RR track section. About knee height, step up, step down, alternate legs. In the 30 rep realm.

Rainy Ick!

Icy cold has moved into rainy wet.

45 / 50 min. walking west on the waterfront. Wet, wet, wet. Storm gear helps, but I have dedicated rain gear and should get it out.

Looking back on smoothies here. I have "diet creep." The smoothie is pared back to about 24 -- 28 oz. But I'm doing 8 strawberries, not 2. Cup of yogurt, 1/2 cup OJ, blueberries, mixed fruit -- probably a cup all told. Banana . . . I should add up the calories:

Cup yogurt -- 120 cal. 18 gr. carbs, 17 gr. sugar. (Lactose)
Banana -- 72 cal. 19 gr. carbs, 10 gr. sugar. (Fructose)
OJ -- 128 cal. 28 gr. carbs, 23 gr. sugar. (Fructose)
Blueberries -- 39 cal. 10 gr. carbs, 7 gr. sugar. (50 berries)
Mixed fruit -- 49 cal. 13 gr. carbs, 10 gr. sugar. (4 oz.)
--------------------------------------------------
Totals: 408 cal. 88 gr. carbs, 67 gr, sugar

So, WAY over the 54 gr. carb guideline, but I'm not getting side effects. I think it's overall reduction in carb/calorie intake, exercise, weight loss. Might help that I'm not pigging out on O'Doul's, chili, chips.

I'm getting back to the fish & veggies.

Didn't weigh today, but I expect I'm down.

Long Term Objectives -- Tertiary

"Psychotraumatology" talks about exercise as a component of stress mgmt. Large muscles burn off stress hormones and generate endorphins related to stress reduction. On a larger plane, I'm finding that exercise opens perspectives for me. It "gets me out to blow the stink off." (My dad's expression.) I feel better, not just physically, but also emotionally. Exercise provides a long-term objective, and reinforces long-term objectives. It's a metaphysical nexus, expands my Weltanschauung.

I was 235.8 lbs this morning. I've never seen the "5" on the scale. Last night I got bananas, apples, and Triscuits at CostCo. Triscuits are whole wheat, baked -- good medium for sardines (Omega 3).

I'm getting back on track. We're dressing for the weather. Gawd knows I have clothing to address the weather dressing.

One hour out on the west end waterfront. There are several trash barrels, and so I picked up some of the more egregious litter. I think the movement aids flexibility in the back region. No back problems probably because I was moving and reaching, getting off the paved path, breaking up my stride.

Long Term Objectives

WEEK 10

Back at it after getting de-railed by foul weather. It's cold today (freezing). Maybe 30 min, or less. Down the waterfront west to Englund Marine. We need to get the diet back on track too, although it's improved from what it was.