I went to the gym ... imagine that. I had no idea what I was doing so last week I talked it over with my trainer buddy. He showed me a few lifts and how to try to prevent myself from getting hurt. He thought sets of 5, 4, 3, 2, 1 would be good, increasing the weight with each set.
I did sets of:
Standing Shoulder Press with a single @ 75.
Squat with a single at 120.
Deadlift with a single @ 150 lbs.
Assisted Pullups with a single @ 150
Assisted Dips with a single @ 150
Sit ups
Friday, November 21, 2008
Tuesday, November 18, 2008
Friday, November 14, 2008
Wednesday, November 12, 2008
Fitting Fitness into a Busy Life
I was talking to my friend Saul one day about making it to one of his workouts, and how I just didn't have time ... when he said, "You've just got to tell them (presumably all the people in my life -- like my boss), that you've got something more important to do (meaning workout).
It's the truth. What he said. I remember reading the beginning of a book about whole wheat bread baking, The Laurel's Kitchen Bread Book, which went to great lengths to describe how to incorporate bread baking, or other things, like raising a cow, into one's life. Serious plans for baking bread regardless of work schedules, day care, or any of a variety of other interference.
Making a space in life for the important things, like personal health, is pretty imperative, I suppose. So I quit the climbing gym, and signed up at the Y near my house.
This morning I turned my morning shower in to a workout. I got up, drank some juice and grabbed a hard boiled egg, and brushed my teeth, gym bag, drive, stop for coffee, drive, swim, shower, drive to work.
Normally, it takes me about an hour and a half from my bed to shower, coffee and get the car on the freeway to work. This morning I was up at 6:45 and on the way to work at 8:30, an hour and forty-five minutes. By getting up a few minutes early, I squeezed in a half hour swim. Amen to that.
day/month/year
Swim: 500 yd/100 yd/5650 yd.
Run: 0/0/9.55 mi.
Bike: 0/0/15 mi.
Paddle: 0/4 mi.
Hike: 1.5 mi/11.4 mi/28.8 mi.
It's the truth. What he said. I remember reading the beginning of a book about whole wheat bread baking, The Laurel's Kitchen Bread Book, which went to great lengths to describe how to incorporate bread baking, or other things, like raising a cow, into one's life. Serious plans for baking bread regardless of work schedules, day care, or any of a variety of other interference.
Making a space in life for the important things, like personal health, is pretty imperative, I suppose. So I quit the climbing gym, and signed up at the Y near my house.
This morning I turned my morning shower in to a workout. I got up, drank some juice and grabbed a hard boiled egg, and brushed my teeth, gym bag, drive, stop for coffee, drive, swim, shower, drive to work.
Normally, it takes me about an hour and a half from my bed to shower, coffee and get the car on the freeway to work. This morning I was up at 6:45 and on the way to work at 8:30, an hour and forty-five minutes. By getting up a few minutes early, I squeezed in a half hour swim. Amen to that.
day/month/year
Swim: 500 yd/100 yd/5650 yd.
Run: 0/0/9.55 mi.
Bike: 0/0/15 mi.
Paddle: 0/4 mi.
Hike: 1.5 mi/11.4 mi/28.8 mi.
Tuesday, November 11, 2008
Monday, November 10, 2008
Friday, November 7, 2008
A Little Recovery Drink
today/month/year
Swim: 0 yd/500 yd/5150 yd.
Run: 0/0/9.55 mi.
Bike: 0/0/15 mi.
Paddle: 0/4 mi.
Hike: 2.1 mi/6.8 mi/24.3 mi.
Weight: 158 (grumble)
It seems like my weight is increasing ... I came home from the gym after about 25 minutes with a 146 average heart rate, which indicates a fair workout. Assuming I could burn about 500 calories at a serious walking pace per hour, this could be approximately 250 calories burned. I figure the 15 minutes or so in the hot tub maybe doesn't burn all that many calories.
So I burned a couple hundred calories. I have been reading this book called the Paleo Diet for Atheletes by Loren Cordain an Joe Friel, which talks about the importance of eating relative to recovery -- in fact, it seems to consider all eating in terms of recovery -- and recommends a recover drink.
SO I mix up my favorite recovery drink:
1 cup Brown Cow Cream Top Vanilla Yogurt 220 calories
1 scoop Solgar Whey Protein Powder (20g) 70 calories
1 scoop Green Vibrance Super Green Food 44 calories
8 oz Grape Juice (Grape or Apple or Mango) 160 calories
1/2 cup trader Joes frozen organic blueberries 40 calories
2 crushed Advil caplets (just kidding)
Ok -- so I do the math real quick like 22 29 33 49 53 +4 = 534. Let's see ... that can't be right.
If I were to drink another glass of whatever at 200 calories and then have had an espresso with cream before ... that puts me in the same category as the folks that drink a caramel machiato and then walk to the car to work it off... 800 calories - 250 == 550 calories in the unwanted fat category. No wonder this recovery drink sends me right to nirvana.
I go back to the book. It says to skip the caramel machiatos and the beers. It says to cut back on the recovery drink unless you workout intensely or for more than 60 minutes. Go figure -- I think I need to work harder.
Swim: 0 yd/500 yd/5150 yd.
Run: 0/0/9.55 mi.
Bike: 0/0/15 mi.
Paddle: 0/4 mi.
Hike: 2.1 mi/6.8 mi/24.3 mi.
Weight: 158 (grumble)
It seems like my weight is increasing ... I came home from the gym after about 25 minutes with a 146 average heart rate, which indicates a fair workout. Assuming I could burn about 500 calories at a serious walking pace per hour, this could be approximately 250 calories burned. I figure the 15 minutes or so in the hot tub maybe doesn't burn all that many calories.
So I burned a couple hundred calories. I have been reading this book called the Paleo Diet for Atheletes by Loren Cordain an Joe Friel, which talks about the importance of eating relative to recovery -- in fact, it seems to consider all eating in terms of recovery -- and recommends a recover drink.
SO I mix up my favorite recovery drink:
1 cup Brown Cow Cream Top Vanilla Yogurt 220 calories
1 scoop Solgar Whey Protein Powder (20g) 70 calories
1 scoop Green Vibrance Super Green Food 44 calories
8 oz Grape Juice (Grape or Apple or Mango) 160 calories
1/2 cup trader Joes frozen organic blueberries 40 calories
2 crushed Advil caplets (just kidding)
Ok -- so I do the math real quick like 22 29 33 49 53 +4 = 534. Let's see ... that can't be right.
If I were to drink another glass of whatever at 200 calories and then have had an espresso with cream before ... that puts me in the same category as the folks that drink a caramel machiato and then walk to the car to work it off... 800 calories - 250 == 550 calories in the unwanted fat category. No wonder this recovery drink sends me right to nirvana.
I go back to the book. It says to skip the caramel machiatos and the beers. It says to cut back on the recovery drink unless you workout intensely or for more than 60 minutes. Go figure -- I think I need to work harder.
Wednesday, November 5, 2008
Monday, November 3, 2008
Friday, October 31, 2008
Saving Willie Martinez
A couple of weeks ago at work I took a first aid certification training, with a handful of my coworkers, during which I told a brief retelling of the time I found a guy in a parking lot, stabbed in the chest. Tonight at the Halloween party at work, one of the folks that heard that story expressed an interest in hearing the entire story.
For me, this story is a tale of a real life changing event. I have told the story a few hundred times, and although my role in it might be considered to be heroic, for me it was just the least I could do.
It was a normal sort of day in suburbia and my wife and I, went to check out a Play Zone store in Fremont, California, to find out about a party for my daughter's fourth birthday. Since my daughter is now 21, that means that this was the end of July, early August in 1991. I can't remember entirely the date, but I sort of suspect August 2nd was the day -- since I think I read the Saturday paper to find out details about it the next day. So anyway my wife and I and the two kids went to this play zone in Fremont to arrange a party in the Subaru.
I am getting a bit ahead of myself. At the time I was working teaching recreation classes in painting and recently the administrator of the city of Half Moon Bay had forced an official San Mateo County first aid kit on me, since I was teaching a course in landscape painting, which I put under the seat of the car. Although I had had Red Cross first aid training, I don't think it was actually current, but the night before I had seen an interesting story about emergencies, first aid, and how to stop major bleeding.
So we are in this Play Zone checking out the party action, and book a party and leave ... I insist on going back in to pee, but find the bathroom all jammed up so leave any,way and then make a wrong turn to the admonishment of my wife and we are driving through the parking lot and there's a guy on his back the ground in the opposing lane of traffic with a panicked woman screaming on top of him and shaking him. There's blood. I reach under the seat and grab the first aid kit.
I stop the car and get out.
"What's happening?" I ask.
"It's my boyfriend, he's been stabbed. A bunch of guys, they beat him, then they stabbed him."
The right side of his shirt is soaked in blood about heart high. There's a lot of blood.
"Ok, sit down right there on the sidewalk, and I'll see if I can help him." I ask. "What's your name?" I ask him as I open his shirt. There's a one and a half inch wide puncture wound in his chest, just about where I imagine there's a huge vein. It's bleeding. Not pumping. But there's a huge amount of blood coming out.
"Willie Martinez."
"I am gonna try to help you, but I think it's gonna hurt."
"Ok." he says, and passes out.
I take a look around. I am in a lane of traffic and I am alone. I see a guy in the near distance running directly at a phone. I assume (correctly) that he's going to call 911. Willie's right hand is bleeding. I open the first aid kit and grab the biggest gauze thing I can find -- which is a 4" compress. Open it and press it against the wound. My wife asks if I need anything.
"Can you bring me a diaper, I really need a bigger bandage?" I pinch the opening closed in Willie's chest by squeezing it with my fingers. A crowd is gathering.
A woman approaches and says "I am a nurse, can I help?" I hand her the first aid kit and tell her that he has a huge cut on his hand. A large woman approches me and states that she is a doctor. I hear a siren. The doctor has trouble getting down to the ground but has a black bag. I am going though the first aid training ABC's and by now am trying to get a pulse. The doctor instructs me on finding the carotid artery, but is clearly reluctant to touch the victim.
The doctor has me roll our victim up on his side so that his good lung is up.
My wife returns with a blanket and says, there aren't any daipers -- this is all I can find. The Doctor thinks Willie may be in shock -- so we use the blanket to wrap him up and try to raise his head. The siren is close now. I now have him in a sort of hug where I am holding this little piece of guaze against his chest and pinching his wound closed between my fingers.
The cops arrive. I think, thank god -- maybe someone will take over. There is a pretty large crowd. The cop asks me what happenned and I explain the Willie got stabbed. He asks me, "How big was the knife?" I say, "I don't know," and he asks if I saw what happenned, and I say no.
"Who did?" the cop asks, and I point at the girl, still on the sidewalk. He takes his notebook and walks away. I hear another siren. The Fire Department is arriving. They run up carrying toolboxes, and whatnot. I hear another siren. The fireman look at me, and ask what's up. I tell them about Willie and they ask, "How big was the knife?" Oddly, they stand there in wonder and immobility. and the parametics arrive.
The paramedics immediately shout instructions to me -- "Don't move." "What happened?" "..."
"How big was the knife?"
"I don't know."
The paramedic ripped off Willie's shirt to examine the back of Willies body to see if the wound had gone through. It hadn't. They roll him on a backboard and I maintain my position holding him together. They setup an IV. He said to me, "Let me see what you got."
I removed my hand and showed him the wound. He made a loud gasp and so did I. Willie wasn't bleeding. He wasn't bleeding. The paramedic plastered him with a large piece of plastic tape.
I get up and walk over to the cop, "Do you need me for anything?"
"Did you see what happened?"
"No."
"You can go."
I get into the car and drive home. I wonder to myself if I just fulfilled my life's purpose.
Later that night I call Washington hospital (he's not there), the Fremont Police, and Alta Bates (the coronary truama unit -- he's there).
The nurse at Alta Bates I talk to -- and I explain I was there when it happened -- she says -- "oh you're the one ..."
I learned that he lived -- that 6 kids got arrested for beating him ,, that's everything I ever knew about it.
For me, this story is a tale of a real life changing event. I have told the story a few hundred times, and although my role in it might be considered to be heroic, for me it was just the least I could do.
It was a normal sort of day in suburbia and my wife and I, went to check out a Play Zone store in Fremont, California, to find out about a party for my daughter's fourth birthday. Since my daughter is now 21, that means that this was the end of July, early August in 1991. I can't remember entirely the date, but I sort of suspect August 2nd was the day -- since I think I read the Saturday paper to find out details about it the next day. So anyway my wife and I and the two kids went to this play zone in Fremont to arrange a party in the Subaru.
I am getting a bit ahead of myself. At the time I was working teaching recreation classes in painting and recently the administrator of the city of Half Moon Bay had forced an official San Mateo County first aid kit on me, since I was teaching a course in landscape painting, which I put under the seat of the car. Although I had had Red Cross first aid training, I don't think it was actually current, but the night before I had seen an interesting story about emergencies, first aid, and how to stop major bleeding.
So we are in this Play Zone checking out the party action, and book a party and leave ... I insist on going back in to pee, but find the bathroom all jammed up so leave any,way and then make a wrong turn to the admonishment of my wife and we are driving through the parking lot and there's a guy on his back the ground in the opposing lane of traffic with a panicked woman screaming on top of him and shaking him. There's blood. I reach under the seat and grab the first aid kit.
I stop the car and get out.
"What's happening?" I ask.
"It's my boyfriend, he's been stabbed. A bunch of guys, they beat him, then they stabbed him."
The right side of his shirt is soaked in blood about heart high. There's a lot of blood.
"Ok, sit down right there on the sidewalk, and I'll see if I can help him." I ask. "What's your name?" I ask him as I open his shirt. There's a one and a half inch wide puncture wound in his chest, just about where I imagine there's a huge vein. It's bleeding. Not pumping. But there's a huge amount of blood coming out.
"Willie Martinez."
"I am gonna try to help you, but I think it's gonna hurt."
"Ok." he says, and passes out.
I take a look around. I am in a lane of traffic and I am alone. I see a guy in the near distance running directly at a phone. I assume (correctly) that he's going to call 911. Willie's right hand is bleeding. I open the first aid kit and grab the biggest gauze thing I can find -- which is a 4" compress. Open it and press it against the wound. My wife asks if I need anything.
"Can you bring me a diaper, I really need a bigger bandage?" I pinch the opening closed in Willie's chest by squeezing it with my fingers. A crowd is gathering.
A woman approaches and says "I am a nurse, can I help?" I hand her the first aid kit and tell her that he has a huge cut on his hand. A large woman approches me and states that she is a doctor. I hear a siren. The doctor has trouble getting down to the ground but has a black bag. I am going though the first aid training ABC's and by now am trying to get a pulse. The doctor instructs me on finding the carotid artery, but is clearly reluctant to touch the victim.
The doctor has me roll our victim up on his side so that his good lung is up.
My wife returns with a blanket and says, there aren't any daipers -- this is all I can find. The Doctor thinks Willie may be in shock -- so we use the blanket to wrap him up and try to raise his head. The siren is close now. I now have him in a sort of hug where I am holding this little piece of guaze against his chest and pinching his wound closed between my fingers.
The cops arrive. I think, thank god -- maybe someone will take over. There is a pretty large crowd. The cop asks me what happenned and I explain the Willie got stabbed. He asks me, "How big was the knife?" I say, "I don't know," and he asks if I saw what happenned, and I say no.
"Who did?" the cop asks, and I point at the girl, still on the sidewalk. He takes his notebook and walks away. I hear another siren. The Fire Department is arriving. They run up carrying toolboxes, and whatnot. I hear another siren. The fireman look at me, and ask what's up. I tell them about Willie and they ask, "How big was the knife?" Oddly, they stand there in wonder and immobility. and the parametics arrive.
The paramedics immediately shout instructions to me -- "Don't move." "What happened?" "..."
"How big was the knife?"
"I don't know."
The paramedic ripped off Willie's shirt to examine the back of Willies body to see if the wound had gone through. It hadn't. They roll him on a backboard and I maintain my position holding him together. They setup an IV. He said to me, "Let me see what you got."
I removed my hand and showed him the wound. He made a loud gasp and so did I. Willie wasn't bleeding. He wasn't bleeding. The paramedic plastered him with a large piece of plastic tape.
I get up and walk over to the cop, "Do you need me for anything?"
"Did you see what happened?"
"No."
"You can go."
I get into the car and drive home. I wonder to myself if I just fulfilled my life's purpose.
Later that night I call Washington hospital (he's not there), the Fremont Police, and Alta Bates (the coronary truama unit -- he's there).
The nurse at Alta Bates I talk to -- and I explain I was there when it happened -- she says -- "oh you're the one ..."
I learned that he lived -- that 6 kids got arrested for beating him ,, that's everything I ever knew about it.
Thursday, October 30, 2008
The Trade ...
Last year or maybe before that ... My son crashed on this bike and quit riding it. It's actually a bit odd that he insisted on the skinny tire road bike set up, and then crashed because of it. Any way, despite crashing -- he wants a bike again, so I am going to give him a fat tired bike to ride.
I squirted some oil on them and swapped out the pedals ... I am looking forward to riding my commuter again.
Wednesday, October 29, 2008
Blacktail Deer
I was so close to this buck that it got uncomfortable. It snorted and I about jumped out of my skin.
Swim: 0 yd/5150 yd.
Run: /9.55 mi. 20:00
Bike: 0/15 mi.
Paddle: 0/4 mi.
Hike: 4/19 mi.
Tuesday, October 28, 2008
5K
Well I completed a 5K today, but I can hardly say I ran. it took 50 minutes. which is just 3.84 miles per hour.
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Thursday, October 23, 2008
Half-Naked Thursday
today/month
Swim: 0 yd/5150 yd.
Run: 1.6/6.35 mi. 20:00
Bike: 0/15 mi.
Paddle: 0/4 mi.
Hike 0/15 mi.
Weight: 156
Swim: 0 yd/5150 yd.
Run: 1.6/6.35 mi. 20:00
Bike: 0/15 mi.
Paddle: 0/4 mi.
Hike 0/15 mi.
Weight: 156
Wednesday, October 22, 2008
Hump Day
today/month
Swim: 500 yd/5150 yd.
Run: 0/4.75 mi. 15:05
Bike: 0/15 mi. (machine)
Paddle: 0/4 mi.
Hike 0/15 mi.
Weight: 154
Swim: 500 yd/5150 yd.
Run: 0/4.75 mi. 15:05
Bike: 0/15 mi. (machine)
Paddle: 0/4 mi.
Hike 0/15 mi.
Weight: 154
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