by Rupe | Nov 4, 2014 | Fitness
Narrative: (Duration – 46.17 mins) → My Nike Line
Really good run today after a good day off after my 9 miler a couple days ago. I have been pretty sore since Saturday afternoon it is not even funny. Today I had some trepidation but I got over it and had a really good time. I ran pretty hard on the elliptical keeping the tension at 2.0 but the steps at 78 – 82 spm. I was able to complete 5.0 miles in just over 46 min at a 9:15 pace. Wore the JBLs again; it felt aaight. That’s it for now… Good livin’…just keep on movin’
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by Rupe | Nov 1, 2014 | Fitness
Narrative: (Duration – 90.00 mins) → My Nike Line
Early run on a cool Saturday morning. Damn it feels good to have a treadmill. Ran a solid 90min run so roughly at a 10min pace; actually I varied between 9:25 and 10:35 pace. Got really tired at the 5mile mark – guess that is just due to lack of experience and anticipation of going on longer runs. Still having issues with my Nike+ dongle…will just have to work through it. Wore some bluetooth earphones by JBL, they were solid for the most part; will have to give them a quite a test before I will say I like. That’s it for now… Good livin’…just keep on movin’
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by Rupe | Nov 1, 2014 | Health-Wellness-Sex
So, I finished up my round of health checks for the year over the last few weeks. Here is where I stand. By virtue of race, I am predisposed to a few things like high cholesterol, high cholesterol, high blood pressure. Additionally, I have been suffering (more or less) from lack of sleep. So here is where this 40-something stands in these areas; you might be familiar with some of the medical jargon, while not so much with others:
- High Cholesterol (September 2014) – Good News…mostly!
- Total Cholesterol – 247 (ideal is < 200) – not good ☹
- Triglycerides – 86mg/dL (ideal is < 150) – very good ☺
- HDL – 54mg/dL (>40 is good; ideal > 60) – good ☺
- LDL – 175 mg/dL (ideal is < 129) not good ☹
- VLDL – 17.2 mg/dL (5 – 40 is normal) – very good ☺
- Cholesterol / HDL ratio – 4.6 (< 5 is good; <3.5 is idea) – good ☺
* Overall assessment is good. Doctor advise going back on statin to get down my Total and LDLs. I have been off them for a few years now.
- Glaucoma (September 2014) – Good News!
- Visited with ophthalmologist to ensure that there has been no change in my optic disk/nerves over the intervening years since I left service. After a battery of tests, my sight was deemed perfect. I have 2015 vision, which doesn’t really mean that glaucoma is not progressing, but upon observing my nerve, he says that it looks good. I will just have to follow up a year from now.
- High Blood Pressure (September 2014) – Good News!
- My range has been in the very low 120s to teens over 70s. Not totally stress free, but life is definitely in a better place.
- Sleep – Not Good News!
- My doctor ordered a sleep study for me and sure enough it appears that I do have sleep apnea. I have been averaging about 4-hours of solid sleep each night; obviously this is not really good for the body and has all kinds of resultant effects. I will be using a CPAP machine to assist; hope to get it in the next few days to weeks.
I suppose my overall general status would be somewhere slightly above good; so between my daily workout schedule and pushing myself to eat properly, I hope to improve my numbers above over the coming days, weeks, months and years. I have to, in order to early my retirement…smile!
by Rupe | Oct 29, 2014 | Fitness
Narrative: (Duration – 64.00 mins) → My Nike Line
Started a bit later than I intended to and did not go as long as I intended to. At any rate I did get a pretty good workout in on the elliptical. I am started to become distracted by my Nike+ measuring device. It simply is not as responsive as I would like it to be and as a result it is taking away from workout. That being said, I am resolve to replace it with either the Fuel Band or a Garmin device. I have not totally made up my mind as yet. I would also not discount MIO. Today I kept the resistance to level 2, cranked up the incline to 17 and went for just over an hour. The level of intensity to moderate – I was too distracted with the freaking Nike+ device. So, I am still in for my 90+ workout for this week. Good livin’…just keep on movin’
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by Rupe | Oct 27, 2014 | Fitness
Narrative: (Duration – 49.00 mins) → My Nike Line
Day number 3: Got a bit back on track as hoped to last night. Pretty good 5-miler on the elliptical, wife got the treadmill today. Pretty much hit a low resistance with high step count – roughly between 77-82 per minute with a 2-resistance and a 15degree incline. I did experience some hiccups with the dongle, but not as bad as last night. I will play it by air tomorrow. I do need a long workout (90min) in there somewhere. I don’t feel like skipping a day to rest up for it, so I will play it by ear. Good livin’…just keep on movin’
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