Ok. The foot is feeling better. Which is good for a variety of reasons. I'm on the 4th week in this thing, and it's starting to look kind of ratty - the boot.
Hanging with Frank the cat right now while I wait for a delivery. Gripping.
http://www.braceshop.com/productcart/pc/AirCast-SP-Low-Top-Walking-Boot-97p933.htm
Have to say that my focus on getting fit has hung .... It's just frustrating. Which is lame and a rationalization for being lazy. And there it is. I'm planning to drop off my mountain bike today. I'll get it back and begin to ride when the fricken foot is healed.
I wonder what the hell goes on with then foot and the fractures that I've had. This one is the forth. Time for research.
Ok. Holy crap. Now I've an idea what I do. I overtrain. Period. It's the lack of a coordinated plan to worlds towards inter vas that indues my feet. The time for recovery varies fro six weeks to three months. It's recommended that I don't use the foot until then pain is gone. Makes sense. Looks like I have not the best walking boot right now. I found the air cast walking boot which fully immobilizes the foot.
There may be issues with my gait, the face I'm flatfooted, and calcium issues. Hmmm. Lot more than expected. I have a call into Mike, on of PTs that I see at Foundation Performance.
Thursday, June 30, 2011
Tuesday, June 21, 2011
Week Three in the Boot
Gah! It is officially summer and I"m in this fricken boot for two more weeks. Like I said, Gah!
So, it looks like its going to be a busy summer. Tons of stuff on the horizon. Im going to pick up a TRX - what do you call it? - system so that I can take it with me to the cape, to the island, to wherever.
The foot is feeling a lot better these days. As is the shoulder. (I had pretty bad frozen shoulder syndrome - its were the capsule of the shoulder gets all wonky - read adhesions and a bit of scarring - nasty stuff. Anyway, its freeing up. I just have to work on the internal and external rotations. Hmm. Im so done with PT and injury.
But, PT rocks!! And injury happens. Deal and move on.
SO, on I go.
So, it looks like its going to be a busy summer. Tons of stuff on the horizon. Im going to pick up a TRX - what do you call it? - system so that I can take it with me to the cape, to the island, to wherever.
The foot is feeling a lot better these days. As is the shoulder. (I had pretty bad frozen shoulder syndrome - its were the capsule of the shoulder gets all wonky - read adhesions and a bit of scarring - nasty stuff. Anyway, its freeing up. I just have to work on the internal and external rotations. Hmm. Im so done with PT and injury.
But, PT rocks!! And injury happens. Deal and move on.
SO, on I go.
Monday, June 13, 2011
Week Two in the Walking Boot
Right. Second week in the boot. The foot doesn't hurt like it did last week, but I can still feel it.
I ordered a GymBoss interval timer so that I can begin to mix up some functional fitness workouts into the program when the foot heals. The program will look something like this:
Monday AM P90X PM Mountain Bike or Rollerblade
Tuesday AM Insanity PM Hills Road Bike
Wednesday AM P90X PM Mountain Bike or Rollerblade
Thursday AM Insanity PM Intervals Road Bike
Friday AM P90X PM Mountain Bike or Rollerblade
Now, doubles will be intense. On days of Insanity, I can burn between 500-950 calories. Add on top of that 500 or so riding the mountain bike. I'll have to watch what I eat.
Last year I worked with a nutritionist who looked at my diet and what I was doing at the time for workouts. At that time, I was 167 lbs. or so. He told me that 2900 cals would be what I should shoot for, then with the calorie deficit to lose the stomach ring, a 500 cal deficit. So, then I was shooting for 2400 cals. The breakout in terms of percentages was 45% carbs., 35% protein, and 30% fat.
The more I think about it, following this plan along with P90X and Insanity, I was loosing about 1% body fat a month - which really is not that much - or is it? Hmm.
I finished the Advocare cleanse and the 24 day challenge. No change in body weight or fat %. Interesting. I was reading about the contents of some of the product. Odd things about ephedrine and reformulated sugar with a new name. I have to look into that. Suffice to say, I may go back to Beachbody products - as I know that they work.
I ordered a GymBoss interval timer so that I can begin to mix up some functional fitness workouts into the program when the foot heals. The program will look something like this:
Monday AM P90X PM Mountain Bike or Rollerblade
Tuesday AM Insanity PM Hills Road Bike
Wednesday AM P90X PM Mountain Bike or Rollerblade
Thursday AM Insanity PM Intervals Road Bike
Friday AM P90X PM Mountain Bike or Rollerblade
Now, doubles will be intense. On days of Insanity, I can burn between 500-950 calories. Add on top of that 500 or so riding the mountain bike. I'll have to watch what I eat.
Last year I worked with a nutritionist who looked at my diet and what I was doing at the time for workouts. At that time, I was 167 lbs. or so. He told me that 2900 cals would be what I should shoot for, then with the calorie deficit to lose the stomach ring, a 500 cal deficit. So, then I was shooting for 2400 cals. The breakout in terms of percentages was 45% carbs., 35% protein, and 30% fat.
The more I think about it, following this plan along with P90X and Insanity, I was loosing about 1% body fat a month - which really is not that much - or is it? Hmm.
I finished the Advocare cleanse and the 24 day challenge. No change in body weight or fat %. Interesting. I was reading about the contents of some of the product. Odd things about ephedrine and reformulated sugar with a new name. I have to look into that. Suffice to say, I may go back to Beachbody products - as I know that they work.
Wednesday, June 8, 2011
Running in The Heat
It's currently 98 degrees outside with nearly 90% humidity. And I was thinking, "What if I went for a run, what would that be like?" Well, with this stress fracture, I'm not headed out - my foot is broken - so I did a litter research because the crack should be set in four weeks - its been nearly two weeks in the walking boot so far. Read more....
So,
So,
Stay Cool
Three ways to keep you cool and comfy on your next run in the heat. Published 07/05/2007Miami Ice: Steve Brookner of the Bikila Athletic Club in Miami came up with this idea while running the marathon leg of Ironman Arizona. "They had thin sponges at each aid station," he says. "So I took one and grabbed a couple of ice cubes." He put the cubes on top of the sponge, then put his hat on over both. As the ice melted into the sponge, it created a cool spot on his head and a nice trickle of water running down his neck.
The Tucson Cold Cap: Randy Accetta, president of the Southern Arizona Roadrunners and a 1996 Olympic Trials marathoner, keeps his head cool in the extreme heat of Tucson with his "cold cap." "I'll soak a baseball cap in water and put it in the fridge for at least 30 minutes or overnight before a morning run," he says. "An old baseball cap retains the moisture longer than the new technical hats."
The Badwater Bandanna: For years, Denise Jones puzzled over the best way to keep the competitors in the Badwater Ultramarathon cool. Finally, Jones--considered the "dean" of Badwater aid-station volunteers--came up with the answer: Lay a bandanna out in a diamond shape. Place a row of ice cubes in a horizontal line, just below one tip of the bandanna. Then roll it up "like a burrito," and tie it around your neck. "We've found that this is the best way to keep runners cool," she says. "It feels wonderful."
Source: By John Hanc http://www.runnersworld.com/article/0,7120,s6-238-267-269-11985-0,00.html
The Tucson Cold Cap: Randy Accetta, president of the Southern Arizona Roadrunners and a 1996 Olympic Trials marathoner, keeps his head cool in the extreme heat of Tucson with his "cold cap." "I'll soak a baseball cap in water and put it in the fridge for at least 30 minutes or overnight before a morning run," he says. "An old baseball cap retains the moisture longer than the new technical hats."
The Badwater Bandanna: For years, Denise Jones puzzled over the best way to keep the competitors in the Badwater Ultramarathon cool. Finally, Jones--considered the "dean" of Badwater aid-station volunteers--came up with the answer: Lay a bandanna out in a diamond shape. Place a row of ice cubes in a horizontal line, just below one tip of the bandanna. Then roll it up "like a burrito," and tie it around your neck. "We've found that this is the best way to keep runners cool," she says. "It feels wonderful."
Source: By John Hanc http://www.runnersworld.com/article/0,7120,s6-238-267-269-11985-0,00.html
Sunday, June 5, 2011
Sunday Night
Well now. I hung out with my oldest friend this weekend. We went to the USA vs Spain soccer match at Gillette Stadium outside Boston. USA was spanked and then some. We went down to Falmouth and met Mrs. Ntckfit for suds and pizza. Later, back to the hacienda.
Mrs. Ntckfit and I worked on the yard all day. This is absolutely gripping stuff. But, truth be told, the house and the landscaping look sweet. Dropped off Mike at Amtrak and head back to hacienda North. More yard work.
Tomorrow I will have one week in with the walking boot for my stress fracture. More than three weeks to go. It kind of sucks that its summer and I have a broken foot. Gah.
Later,
Mrs. Ntckfit and I worked on the yard all day. This is absolutely gripping stuff. But, truth be told, the house and the landscaping look sweet. Dropped off Mike at Amtrak and head back to hacienda North. More yard work.
Tomorrow I will have one week in with the walking boot for my stress fracture. More than three weeks to go. It kind of sucks that its summer and I have a broken foot. Gah.
Later,
Thursday, June 2, 2011
Blade Runner
Ok, that's random. Blade Runner. Its one of, if not my favorite movie. The voice over and the story are great. It's pulp fiction science fiction.
So, day one with the freakin walking boot. The foot is the foot - I have to suck it up and get back at it. Have to say, though, that its taking a bit out of the motivation.
184.8 24% today. Hmm
So, day one with the freakin walking boot. The foot is the foot - I have to suck it up and get back at it. Have to say, though, that its taking a bit out of the motivation.
184.8 24% today. Hmm
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