Tuesday, October 25, 2011

Winter Exercise Goals

It has been getting pretty warm during the days but never enough to really melt all of the ice off of the roads. I have all but given up on getting in one more ride this year and have the bike up on the center stand in the back of the garage. Instead, I have been focusing on getting more exercise and maybe even obsessing about it. Over the weekend, I needed to run to the store and I managed to convince others at home, who were also running into town, to just watch for me walking along the road. On the DailyMile, a social website focusing on exercise, I had left a comment about not being able to get my speed up since I did not seem to be able to run. It was suggested that I try jogging for 20 steps followed by walking for 20 steps then repeat. This seemed like a pretty simple suggestion that even I could do and I tried it last Saturday. I was amazed that it worked pretty well. I was able to keep this up for miles and actually increased my average speed. Maybe I can actually do this...

Since it has started to snow, my favorite walking area, the x-country ski trails which fill the entire upper left of this map, are now off limits. There still really isn't enough snow to start skiing yet but maybe in another couple of weeks. I was also told by the university hired health consultant to start weight training. The cardio work was insufficient and I needed to work on building muscle mass. Of course, they have been saying that for the last couple of years but I never seriously followed up on it. I started using the resistance machines at the local health club a couple of times per week. At the last meeting with the health consultant, she told me that I needed to do two loops through all the machines. The little DailyMile widget is on the left side of the page and reminds me of my weekly mileage (their week starts on Monday). My short term goal is to get back up to the six to eight miles per day average that I was managing back in 2009. And a longer term goal is to finish the Equinox Marathon again. Hopefully a bit faster than my 2008 time.


  1. Richard, you put me to shame! I'm inclined to use my damaged knees as an excuse for not exercising but in fact cycling is really good for both my knees and me in general. Thank you for the wake-up call and I'll go out this afternoon!

  2. Richard:

    as my brother Geoff (above) has alluded, I keep thinking about my bad knees too. I used to walk a lot but now my foot hurts after about a mile or so. I don't think I could run anymore due to the constant jarring, but cycling might be an option

    Riding the Wet Coast

  3. Kudos to you on your exercise goals.

    Troubadour and I have been walking 3-4 miles per night for the last few weeks. Well, at least 5 nights a week we try to.

    I have always found it hard to run/jog. It is like my lung capacity is not big enough - exercise induced asthma perhaps. I may have to give that 20 step thing a try. Now to try and convince Troubadour to try it.

    Keep us posted on how you are doing. I enjoy following along.

  4. I actually managed to finish 2009 with a bit over 3000 miles total. Not all of my miles are registered with the Nike+ gadget. I started to run in 2010 but had to stop due to very sore knees. Almost to the point of being unable to walk. It turned out that joint pain was a known side effect of one of the medications I had started to take. I stopped taking that medication and the joint pain started to diminish and eventually went away except when I tried running. Now, finally after 18 months, it's gone and I can try running again. The moral of the story is read the fine print!

    If you start to cycle, make sure you stay in lower gears and work on spinning. High pedal rpm exercises the heart and a whole lot less stress on the knees.


  5. I'm glad that you're exercising, good for you, but when your regiment starts affecting mine then I have a problem. I have a hard enough time keeping up with Trobairitz and her long stride that I don't need you suggesting jogging too.

    Thanks, thanks a lot! ;)

  6. Wow, how do you manage to find the time and the will to do this? I am so knackered by the time I get home from work, that I am not able of doing much more than falling asleep in front of the TV.

  7. I admire you for as Nike would say "Just do it". I need to getoff the excuse caboose and get on my treadmill or out walking, it's not cold here and I really need to get heart healthy.

  8. Troubadour:
    I never intended your regiment to be altered. How can that possibly happen? After all, you guys are in great shape and I'm in the FOG (fat-old-guy) category trying desperately to at least get rid of the "F". I was pretty shocked that the 20 step thing actually worked.

    A trivial commute really helps and I have opted many times to walk instead of driving in. I also have a lot of flexibility in my job and still aim for forty hours even though I'm usually around my office for about 11 hours per day. This allows for exercise breaks in the middle of the day. Also, if I do a lot of walking, I seem to be a lot less tired at the end of the day. I usually spend this time listening to audiobooks and podcasts including the WSJ. Plus, at least during this time of year, the bike isn't tempting me to ride instead of walk.

    So, is riding bad for my health?

  9. Dar:
    I, unfortunately, have a real incentive after being diagnosed 5 years ago with type 2 diabetes. Since then, I've lost a bunch of weight but still have a long way to go.

    My desire to start running is strictly to cover the same distance in less time.

  10. Exercise, I've heard about that....

    Keeping fit has pretty much been left behind with my Army days I'm afraid. The only exercise is climbing five flights of stairs to get to work....and I am slightly winded at the top. Oh well.

    Good on you for having the discipline to keep working out Richard!


    Redleg's Rides

    Colorado Motorcycle Travel Examiner

  11. Richard,

    I was born with wet cornmeal where my cartiledge should be. I tried again, but I think broke my hip. I can only imagine what will happen to me when I actually start to put on some years. Good god. I will fall apart.

    Behind Bars - Motorcycles and Life

  12. k first off, if the ice isn't melting you can't use "warm" to describe the day. :)

    I do a run/walk combo. Running is almost too much for my legs and lungs, and walking not quite enough to get a workout, so combining the two works pretty well. It's in the 40/50s these evenings...too cold to want to go outside! ;)

    Good luck with the training!