Week 4 in the walking boot

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.

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.

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. 

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,

Stay Cool

Three ways to keep you cool and comfy on your next run in the heat. By John Hanc Image by Sam Weber Published 07/05/2007
 

Miami 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

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,

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

Stress Fracture to the Foot. Gah!

OK.  Ordered a walking boot for my foot.  And what is not so great is that its effectively put a stop to my HIIT - which I can take but need to figure out how best to get my heart rate up.  What is disappointing is that I was on a good run, then the move, now this.  So, for those interested:

A stress fracture is generally an overuse injury. It occurs when muscles become fatigued or overloaded and can not absorb the stress and shock and repeated impact. Fatigued muscles transfer that stress to the nearby bone and the result is a small crack or fracture, in the bone.

What Causes a Foot Stress Fracture

Stress fractures in the bones of the foot are usually caused by over training or overuse. They can also be caused by repeated pounding or impact on a hard surface, such as running of concrete. Increasing the time, type or intensity of exercise too rapidly is another cause of stress fractures to the feet, as is wearing improper footwear.

Day Ten - Back and Chest and Ab Ripper X

Right.  Back at it.  The weekend move really messed with the schedule. And the fact that I knocked myself on my *&^ moving a ton of stuff.  Well, that is more a rationalization than anything. I have to say that I set the alarm two times for 4:30 AM and bagged it.  The bed is such a draw.  I used to pop out of bed and head down every single morning for nearly three years.  Three years.  What happened?

Funny how working out is after a while.  I can feel the change in two weeks - more energy by far.  I think too that I have been eating a lot better contributes to that.  The paleo diet is out there, I've been in and out in doing it completely, having difficulties with following it ..... hmmm.


So doing P90X again, man, I think its time to turn the sound off and plug in the iPod. This is the second time I did Ab Ripper X since I started again.  I forgot how I liked it, but didn't.

The truck. That was .... Interesting. I used to drive a truck like this one 6 hours a day. 25 years ago. It all came back.

Hmmm

Right. The workout last was a bust in that I tweaked my foot.   Stress fracture most likely.  It's not as bad as its been, and today I have to move into a new house.  But, what has happened is that I had two days in a row off - I know - and now its going on a third.  Sunday will be interesting.  So, no leg workouts for a bit.  Next week, I'm picking up a hard soled shoe.

 

Big day today!

What a day.  Moved a boat load of stuff.  More than that, really.  3/4 of a 27 foot Penske truck.  We made it to our home and that was it.  The move continues tomorrow.  I didn't have a weight resistance workout with dumbbells, but my oh my, did I get a work out in.   Time to eat dinner and hand with Mrs. ntckfit.

Day Nine- Kettlebells and Interval Run

And its raining.  I'm sitting here on the couch and getting ready to change into my workout gear - nifty wicking shirt, compression things, sneaks, Saucony hat, oh, and shorts n socks. Gripping stuff, I know.  My dog is staring out the window waiting to be fed.  So, I decided to post prior to the work out - and here it is.  Man, this is a very gripping post.  Hmm 

I ate clean as a whistle today and drank a ton of water.  I'm on day for of an Advocare cleanse and it's working out.  I haven't noticed too much of a change.  But something is up.  More energy maybe?  Hmm.

Mrs. ntckfit (thanks Ryan) found the tickets to Elvis Costello - we're going to see him Friday in Boston.  She'd lost them in the cyber world of her online email accounts. But, alas, with guidance from afar - ticket agent - they were located. Yes.

Off to swing and run.

Right.  Starting over workout.  Gah.  Let's see, the intervals were great - 90% max for about 15 total mins. Then KB swings.  I went with the 30 lb KB.  Fine.  Out of shape.  Given.  Turkish Get Ups - used a boot for form for the first set then went to 15 lb KB.  I was running out the last interval and I tweaked my calve.  The one I tore about three years ago.   A strain and little pain.  Time to stretch.

Meal 1 - Advocare Meal Replacement Shake

Meal 2 - Two hard boiled eggs and almonds

Meal 3 - Grilled chicken and mesculan salad, walnuts, avocado, and blue cheese.

Meal 4 - Apple, hard boiled egg - a bit apart - and some almonds

Meal 5 - Avocado salad with shrimp, and some sort of sushi - haven't headed out to dinner yet.

Dinner tonight. Chicken with salad. Yum.

Day Eight - Shoulders and Arms

It's 5:31 AM and I'm finished working out. Started at 4:30, completed shoulders and arms and 1/2 of ab routine. Weird thing is the body weight and fat.  Odd.  182.4  25%

Great day, eating wise.  I ended up eating chicken, a sweet potato, and asparagus for lunch.  Man.  That was good.  Anyway, the morning meal sucked.  Bagel and egg.  Well, not really, but I'm working on eliminating breads.   I actually thought of not taking a sweet and low with my ice coffee this morning, but my local server already made my regular.   The take on the Paleo diet is tre cool.  Good food - not processed crap.

I ended up reading a lot about strength conditioning - and this one blog called - cannot find the link.  Damn.  Well, I'll find it again. The site was put up by this fitness pursuant - nice - who had a plan for 2011.  He broke it into 90 day blocks.  Sounds good, as P90X is 90 days. Then he was going to go into Insanity for 60, then on to TRX and Kettlebells.  If I got that wrong, its close.

Anyway, so I was thinking, "Why not do that?"     So, that's what coming here.  I have to pick up the TRX gear.  I think during Insanity I work in resistance with the TRX.

Night.

Day Seven- Afternoon Run

Well, the alarm went off and it looked like it was pouring out, so I didn't go for run at 5:00 AM. It hadn't rained, so the run happens this afternoon after PT.
Sent from my iPhone.

Just in from the run - 25 mins. total time. HIIT.  Intervals of 1 min at 90% max. then a 30 sec rest, then again. Winded.  Good workout.