Hit The Road Terry

Hey---I finally did it! I got in a workout session OUTSIDE...in the sunshine, on an actual road. I went over to the river road and walked. Tried out running but could only do a very short stint and had to stop to protect my leg. I walked 2.8 miles in 1 hour. No stopping. It was different being on the road with the up hill and down hill and a little uneven blacktop. There was very little traffic so I walked away from the edge if I could as the edge sloped more and my one foot was a little higher than the other. Tried to stay more level. My knees ache a little more than they have when walking indoors or on the treadmill. Came back home and did exercises. Cyndy will be surprised that I already walked. She will probably want to walk after she gets done at school today. I may walk some more with her. (He said with a smile on his face)

R and R

No, not rest and relaxation. Run and rest. I kept up with my schedule of workouts and rest through the Easter weekend. On Monday at our regular group get together we warmed up with some walking and running. Some exercises and then Jamey added some new workouts to the growing list of strengthening exercises. Moving lunges forward and backward were hard work. We ran and walked with partners and helped each other identify position flaws. Some added floor exercises too which in the end result had us all whipped by the end of the hour. There was a good question and answer session and a lot of sharing of how this experience is impacting our lives.
My problem continues to be the pain in my right leg and being unable to run on it. After some light jogging I have to give up. I am dealing with an injured hamstring muscle. Walking isn't a problem but running is. Over all my flexibility and strength as well as stamina have improved greatly but the healing will have to take place with the hamstring before I will run well. I've fallen behind schedule about a week at least. Not to worry though as there is plenty of time and I am increasing my walking speed, distance and time. Our daughter Carolyn, who is a Physical Therapist was home over Easter and suggested an additional exercise to help with my hamstring strengthening. Our group is pretty fortunate to have Jamey helping each of us with our individual afflictions. Carolyn thought training 21 novice runners is a pretty big undertaking.

On Monday the stitches were removed from the two biopsy locations for skin cancers I had checked. Will be having additional surgery on those April 8. Squamous cell cancinomas and we are getting them early. Also reviewed the results of the tests on my heart function and that came back with good news. All is well.
I walked 2.5 miles in 45 minutes yesterday and will attempt to do the same today. Plus all the exercise workout as well. Tomorrow will be a day off and I will be flying to Colorado for a visit there with our son and his family. Will resume workouts out there. I'm hoping I won't get to winded due to the higher altitude.

NO PAIN NO PROGRESS (I guess)

Thursday evening the workout started with a little running and walking to warm up. Then we did most of the 13 exercises we use each day to build our core muscles. I got along fine and actually was able to run part of the warm up, although rather gingerly. I had recovered from the strain on my right lower leg enough to try it. Again walking was no problem. The problem seems to come when I have to lift and push with the right leg. Then Jamey added a few new exercises that involved the lifting of the legs into running position while maintaining good running form. We used the wall to support us and placed our feet back and inclined our body into the correct running angle and then alternated with right leg up in running position with foot by knee and then quickly switch to the other leg. Also, some floor exercises where we did the "plank". On our stomach then support our body in a straight ridgid position on our toes and elbows. Hold for as long as can. I did three of thirty seconds each. Then the same thing on each side supported on one elbow. Did those too. Surprising I did it. After effect was some low back pain which I will have to watch as that is a prior problem on mine. Then we got up to do some high stepping walk and lift foot to hit our behind. That's when my leg went bad again. Felt like a bubble popped in my right calf. That ended the session for me as even walking was a little painful. Came home and iced it. Took Friday off to rest however I felt like I needed to stretch out several times with some of the exercises. It helped. Today (Saturday) was a scheduled workout day so we utilized the school again and walked 45 minutes, which I did without any problem. Came home and did all the exercises, even the new ones except for the high stepping high kicking ones. Then a good icing session. Felt a little stiff this afternoon so did a few stretches and walked slowly on treadmill for five minutes. I'm feeling a little discouraged that I can't get through this and keep up with the new exercises. They are helping set a good foundation for running properly and strongly but I just can't get to the point of running much. Glad we have lot's of time left. 188 days to go. What I am encouraged about is that I have come a long way from where I was a few weeks ago as far as feeling good, flexibility and finding that more family, friends and acquaintances are getting on the bandwagon and doing something to exercise more. Some with the goal of running or walking in the Fort 4 Fitness. At our group sessions each week we are all getting to know each other and share our experiences, trials and tribulations. As each of us work toward our common goal and being part of a group effort is so beneficial. Jamey's dedication to our training is remarkable.

THINK ABOUT THIS..

This morning when I was carrying a bag of water softener salt around to the back of the house I thought whew, 40 pounds gets heavy after a bit. Then one of those "bonk on the forehead" moments came to me. Over a three year or so period of time I gained 43 pounds. Every time I move, walk, run, I am carrying around the equivalent of a bag of softner salt. Think I can run a few miles carrying a bag of salt? NOT. Next time you are at the store or gas station and there is a stack of those 40 pound bags of salt there, pick one up. You'll see what I mean.
I'll be working out later today and I'll be sure to visualize that bag of salt a few times when I start to need a little motivation.

Got In A Good Walk

This morning I was able to get in a good walk. Tested to see if I could run again but leg still painful in right calf but not nearly as bad. Made my mind up to walk as fast as I could after a little warm up and accomplished that. Walked for 45 minutes without realizing it as I was joined mid way through my walk by another school employee (weather drove me indoors again so I went up to school). It is spring break so no classes in session.
Came home and did some exercises and stretching. Was just about finished with those when my son called from Colorado. He is one of my inspirations to do this and do it well. He is a great runner (marathons, triathlons) and I will be traveling out there next week for a combo of business and pleasure for a few days. Wonder what the altitude will do to my workout.

Doing What I Can

My right leg was aching this morning so I did some stretching exercises. It's not nice out today so in the late morning I thought I would try some walking on the treadmill. I was a little gimpy so took it slow for a couple of minutes. Gradually I increased the speed and after about 15 minutes I tried getting into a jogging pace. Didn't work--too painful--so I went the rest of the 30 minutes at the fastest walk I could tolerate. Right away I went through all the exercises and this afternoon I'm taking it easy. Leg has ache and I find myself sitting for a while and then getting antsy and walking around the house and stretching it sometimes.
I'm finding that what I am doing each day is inspiring others to make an effort to get back to their walking routine or even get started on something to improve their well being. That's good news and gives me added incentive to keep up the effort myself.
In my head I know this run is possible for me. I sure hope this old body will catch on.

A BIG DAY OF STUFF

It was a day packed with Fort 4 Fitness running activities. I did some shopping for a heart rate monitor on the way to Pine Ridge Fitness. Didn't find anything I was sure was what I wanted. I had to return the one I had purchased a week ago as it quit working after four days. Had a chance to tour the Pine Ridge facility before my evaluation. Then I got checked out and found out what I already knew about my BMI (body mass index). All the way to the BIG end of the chart. So lots of work to do there. My general fitness level turned out to be at the low end of average. My muscles ability to use oxygon was at 40 which surprised me. That's pretty good for me at this point. From there I headed to Fort Wayne Physical Therapy for my evaluation there. I definitely have limited flexibility in my legs and hips. Some weakness and I need to stretch my calf muscles and really work on all the exercises that will stretch and strengthen them. Then off to work out. We warmed up with some walking and a little running. Then some new exercises, one of which was a running sideways sort of twisting movement and I hurt my right calf again. Limping when I run. So I am doing lots of stretches after some ice this evening.
We had a very interesting guest who was very motivational. Brett Freiburger spoke to us about his journey from amputation of his lower left leg to now being able to run 200 and 400 meter sprints. He outlined how he overcame many obstacles during the last five years to reach the point he is at. He even ran for us. Awesome! He is headed for the ParaOlympics in Phoenix and then on to China. The mechanics of his running demonstrate how important correct technique is. I am hoping that by tomorrow I will be able to run without limping and pain so I can stay on track and not lose ground.

Small Town Life

I live in a small town so quite a few people are already aware of my fitness endeavor. Word gets around. I suppose some are thinking "What is he thinking" but there is a lot of support and interest coming my way. Hope to live up to the challenge. I was approached this morning with a request to speak to a group of young and old about the experience so far and how what I'm learning and doing can help them do some things to get motivated on some steps to fitness. What do I know for pete's sake. I'll just tell them how surprisingly far I have come in a month's time and relate some of our experiences in the group.
After yesterday's accomplishing the full set of 2 minute run--4 minute walk five times and then the full stretching exercise set I thought today I would be pretty sore. Not too bad except for my thighs. Not doing anything today. Hoping for good weather this coming week because I am looking forward to getting some workout time out of doors. 194 days to go!

A Good Workout Today

It was pretty uncomfortable outside today so I went up to the school with Cyndy and we worked out indoors. I was able to do the 2 minute run 4 minute walk segments. YEA! Did five of them. Then the full set of exercises. I'm so happy that I accomplished this today because I won't be falling behind the schedule too badly. My legs won't stay still this evening so I hope I don't have a restless night.

Feelin' Good

The temps. in the 50's today felt sooo good. It was great to get outdoors and I took my day off from run/walk. Almost. Stopped by school when it got out this afternoon and ended up joining Cyndy for about 15 minutes of walking on the sidewalks that encircle the school complex. Will see what tomorrow is like weather wise. Hope it is warm enough to do my workout over across the river on the back road. Did get my appointment made at Pine Ridge Fitness for monday so that will tie in nicely with my evaluation appt. with Jamey and then on to the group workout at the Ash Center. Each day as the word is getting around that I am taking on this challenge I get encouragement from many people. And friends and family are getting on board too. Our youngest daughter Leslye is going to do the run too. She has been working out and running some and called this evening all excited because she had run for 23 minutes. Oh to be in my 20's again. Tim and Kerri, our son and daughter-in-law who live in Colorado are accomplished runners and may come back for the Fort 4 Fitness run too. Our friend Betty who is 80 has decided to do the walk over the Mackinaw Bridge on Labor Day Weekend and is training for that. I feel good!

Jamey Is Right On

Jamey encourages us by telling us it will all get easier. He was right on today. I was surprised that the walking and running was a little easier on me when we worked out today. I actually could run for about a minute or a little more. The pain in my leg has subsided enough that I could stand the slow run. Most everyone found that their run the last couple days was more like a minute and then it got tough. Today was my first at a run although it was slow and deliberate.
I came home with a little bit of a high spirit.
It was a long day today as I had to get up at five a.m. and head for the Lutheran Hospital to take my Cardiolite (radioactive stuff) Treadmill Stress Test. That took about four hours and again I went through it with no difficulty so I'm anxious to hear the results. I did get a Heart Rate Monitor the other day and checked myself during the workout when running and walking had gotten me going pretty good. It said I was at 160 beats per minute. Sounds like a lot but that's about where they had me on the treadmill today at the hospital. I didn't drop over so I assume I can handle that. Tomorrow is supposed to be a day off to let my body recuperate so hopefully the nice weather will hold and I will try a run/walk outdoors Saturday. I always heard that when you get into a journey to fitness it gets addictive and I can see that now. I would rather keep at it tomorrow than take a day off. Better follow Jamey's plan--he's right on.

Wednesday March 12, 2008

I put off yesterday's workout until after my appointment at the Heart Center for my treadmill stress test. That was at 1:30 so I did my run/walk session on the treadmill at home about 4 PM. The walking was once again not a problem. My lower right leg hurt when I ran so I did the 2 minute segments at almost 4 mph on the treadmill which was a really fast walk for me. Almost a run. Then the full course of exercises although I didn't do as many repetitions as called for. I feel pretty good and the after effect of soreness isn't as great. The treadmill test at the Heart Center wasn't difficult on me to do but they found some kind of abberation so tomorrow I'll be having the Cardiolite Stress Test with the radioactive dye to see what's what. Supposed to let my muscles rest today in preparation for the workout and training with Jamey at the ASHE CENTER tomorrow.

It's been a long time since I've run.

As we gathered today for our workout the general topic of conversation was on how sore we all were. Chad from the Indiana Newscenter crew shot some film of us as we got started on our 30 minutes of walking. Jamey videotaped us walking and running. I have issues in my right leg which don't bother me walking but running is another story. My running form stinks. Sort of galloped as I couldn't push off too well with my right side. Improvement is bound to happen as I am starting from a low point on the running. I'll be doing 2 minutes of running, 4 minutes walking 5 times tomorrow plus the stretching and strengthening exercises. Anxious to get over the galloping gait because I look like I'm pretending to be a cowboy riding the range. I wonder if Roy Rogers could have run 13.1 miles on foot? Tomorrow I'm scheduled for a treadmill stress test. Haven't had one in six years and I thought it might be a good idea heading into this training to have one.

A Leap of Faith

When Dr. Jamey Gordon from Fort Wayne PHYSICAL THERAPY and Mary Collins from THE INDIANA NEWS CENTER Channel 21, notified me that I was accepted into the challenge group that would train to run in the Fort 4 Fitness Half Marathon I was both excited and apprehensive. What a great way to get fit. What a great gift to myself, my wife, kids and grandkids. And I want to inspire other senior citizens too.
On February 28th the twenty of us in the group met for the first time and learned what was planned for us and how we would reach our goal.
On mondays and thursdays we work out together. Jamey guides us through the proper techniques so we avoid injury and some exercises that are harder on me than the walking we are doing. Walking before running. 4 days of 20 minute walking and then those exercises. 4 days of 30 minute walking and then those exercises. That gets us up to the present. Today is when we will start running a little with the walking--and then those exercises.
A great group we are and it's fun! Like Walt Disney said, "It's kinda fun to do the impossible"
This is day nine and the workouts are easier on me already and I've lost three pounds.