Dr. Visit for the foot

So, I went to the podiatrist about the foot.  As expected in a way.  It definitely is a stress fracture to the metatarsal bone on my right foot.  The fact the Dr could put a good amount of stress on it in different plains with no pain was good.  There's a calcium bump on the bone, which means that it is healing.

I'll be looking at my diet and increasing my vitamin D and calcium intake.  Also, the Dr told me that he has a protocol for coming back from this injury.  More walking and then slowly but surely starting to run again.  The 10% rule for working out is key - ie no more than 10% more when you distance day to day.

So, I got the OK to ride my road bike, which is sweet.  I'll start riding in the next couple of days.

So, more time in the boot and I head back in three weeks.

TRX Circuit - Backyard Hot outside

I ended up looking at the TRX basic training guide and completed the circuit for a half hour workout.  Granted, it was short but very good.  The temperature outside - easily 85 and major league humidity - didnt add to the workout.


I like the TRX system.  It is definitely not like using barbells, obviously, but the intensity is there - and by doing the sets in a specific time frame - 30 secs workout, 10 secs rest - over and over, it gets the HR up.  The circuit is the entire body and abs/core.  So, in a half hour you hitting your entire body.  Which is good, but I wonder if the intensity of the workouts, right now, are enough to really tax my muscles enough - food for thought.

On another note, I got my FT80 Polar Heart Rate monitor back a few weeks ago. Its up and running and I just update the software so I can download all my data to the Polar web site.  The HR monitor is great when I'm pushing myself hard.  I'm above middle age - read just shy of 49 - and the heart needs kid gloves - not that my heart is not doing well - I don't want to implode HR-wise.  Rest is good.

Ab/Core Workout 2nd of the day

Ok.  Went outside with the TRX and put together a core work out with a bunch of exercises from Ab Ripper X.  Used the tabata timer and set the timer for 20 secs on 20 secs off.  Ten rounds per cycle.  Four cylcles. 

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It was a short workout but intense.  I have to look at the length and incorporating more TRX moves.

Good times!!

Day 1 Again

I'm starting the 90 days of P90X over again - the foot issue was my rationalization for not working out.  Which, is partially lame and partially not.

I happened to get out of bed at 630 when Mrs. Ntckfit's alarm went off.  I got up, strapped on the boot, weighed myself, and got my workout stuff on.  I made some coffee for Mrs. Ntckfit when she would be up, put the huge ass protective dog collar on the dog, then head up to the family room.

I decided to start on day 3 of the program, as I'd worked out my chest two days prior using TRX.   The interesting thing about the X is that I know the excersises well - and moved through them with ease.  What's interesting, in a way, is the degree of strength that I've lost.  Makes sense. 

Yesterday I went to the grocery store and picked up all paleo foods.  Very cool. And I had an almost Paleo diet day - minus the empty carbs bagel in the morning.  It was good!

The meal plan for the day:

Meal 1-  Egg whites, green onions, feta cheese, cantaloupe   & P90X Recovery Shake
Meal 2 - Shakeology  
Meal 3 - Turkey and ?
Meal 4 - Almonds, apple, peanut butter
Meal 5 - Steak tips and brocolli

Water intake:

Mulitvitamin:

Other:

Mountain Bike Ready to Roll

I dropped off my bike before I went on vacation two weeks ago - and just picked it up.  Not going to ride it 'cause of the foot - though - truth be told - I feel that I could get away with it .... then there's the "what it the bone's not healed" thing.  Makes me think that I will just wait till I get the ok from the foot doc.

TRX Tabata Interval Training

First workout in a walking boot.  Went well.


The workout:

TRX Chest Press - 4 rounds 2 mins.
TRX Deltoid Press - 4 Rounds 2 mins.
TRX Standing Roll outs - 4 Rounds 2 mins.
Kettlebell Swings - 4 Rounds 2 mins. 

I think the fact that I have pretty much fallen out of shape is a key factor to this workout.  I remember burning up to 1000 cals a workout.  Can not get there overnight.  I have my polar heart rate monitor back and will begin to use it again.  It felt great working out outside using the TRX system.  I had my iphone and listened to tunes.

The GymBoss interval timer I picked up works well.  I set it for 2 mins. for each interval and 1 min. rest. 

The diet and water intake are next on the agenda.   It seems that I happen to be a tad lazy.  There it is and that is a decision that I made.  Sucks.  SO, screw that and the rationalizations - the deal is that in order to get fit, you have to be consistent and make a commitment.  I was unable to do so for a long time.  Read into that that my head was just not there - and that is something that is so easy to write - and to know so well - but there it is.  I didn't want it.  Why now?  Why do I feel that my health should take precedence over everything?  Well, it has to do in part that our health - Mrs. Ntckfit and I - is essential to our lives.  It affects so much of what we can do now and will do as we get along in years.  

Week 6.5 in the Walking Boot

Right.  Man, this boot really sucks.   Not the boot, but the wearing of it.  I have an apt next week with a podiatrist.

So, a Crossfit gym opened literally 5 minutes from my house.  I dropped by and talked to one of the owners.  I have to take a foundations course so that they can assess how fit I am.  I can tell you that Im pretty much starting over fitness wise.

What's interesting to me is that Mrs. Ntckfit has decided to get back at it herself - so were in this together.  She'll continue to do her Jazzerise thing, weightwatchers, smoothies, and less intake overall. 

The TRX suspension system arrived over the break - I pulled it out and read over the programs and the directions for setting it up. 

More later

Week Five walking boot

I went to the doctor for a cold thing and ended up talking about my foot. She set me up with an air cast walking boot. I meet w a podiatrist in two weeks.

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