Back to the gym

“You shouldn't need to eat high calorie foods for just a weekend hike. Just eat a couple energy bars to keep your glucose levels up and then regular meals, no need to stuff yourself. On a long distance hike I could see eating high calorie meals all the time since one of the biggest problems with thru hikers is malnutrition. But other then that I don't stuff myself on the trail.

I'm down to 232.5 after my workout this morning...that's about 5 pounds lighter than what I posted a few days ago. I'm sure I didn't lose five pounds in five days, some of it is water weight, but some of it is loss.

I'm feeling a whole lot better and I think my skin looks more healthy as well. Can't wait to lose even more.”

“Good job Dub.”

“Was logged out, and couldn't post.


I participated in a 3 hour Spin class on Saturday. It was a fund raiser for MS.


Actual time on the bike was more like 2.5 hours.

Burned a lot of calories and consumed a lot of fluid.


When I weighed myself after getting off the bike, and drining my recovery drink etc, I weighed 2 pounds more than when I got on.


I figure I drank over a gallon of fluid (water, gatordae etc. 2 clif bars and one GU pack. So I took in probably 9 pounds (assuming a gallon of water is 8) . . .and lost 7 pounds in water weight.

Yesterday I did speed intervals on the treadmill.


I am a slow runner for a medium built guy. I am 5'9" and 155 lbs. But I run at a 9 minute mile.

So I am doing speed intervals on a treadmill.

I warm up, then jack the pace up to 8.2 miles per hour and try to keep my heart rate right at threshold (162 bpm or so) for 7 minutes. then I recover at 3 mph for 2 mintues. Then jack it up again.

Yesterdy i did 2 sets of 7, a set of 4 and a set of three.


I was tired and couldn't keep my heart rate from going aneorobic on me.

I want to improve leg speed at a sustainable heart rate. Not at a heart rate I can't ssutain.”

“a 3hr spin class...yikes

I bet there was a large swimming pool of sweat on that floor when everyone got through.”

“lee - Thanks for participating in the fund raiser. My brother died from MS.”

“Ewker --

I think my math is pretty good.


I figure I lost 7 pounds of water over that 3 hours.


It is a big open room (the aerobics floor) but the bikes are all squished togethre at one end of it.

So yes . .. .It was humid in there. people were changing shirts and cycle shorts at the top of the hour. I went through a couple of towels for mopping myself down, not including the one on the floor under the bike.”

“Good job lee! And 9 min mile is NOT slow. I run a 10-11 min mile.

I went to get up early this morning and changed my mind and went back to bed. I need to fit in 2 stregth training sessions, one tomorrow morn and one Fri morn. I am bp-ing this weekend, so I will get my cardio then.”

“Had a good workout today. I had to back off my usual shoulder routine. My right shoulder has been killing me. I'm going to let KabinKamper give me a steroid shot tomorrow so I prolly won't be lifting for a while. I may go for a quick power hike instead. There is a state park between the office she works in and home.
Has anyone had a steroid shot in their shoulder? Does it hurt? Do I sound like a #&%!$?”

“Nope, but it sounds icky. But then I don't like needles.”

“Currahee, I hope the shot works. I dont know about wether it'll hurt bad or not, I geuss it depends on location (meaty part or joint etc) good luck anyway,let us know.”

“It's going into the joint. Kamper won't tell me how big the needle is. I'm thinking that means it's huge.
It's either rotator cuff tendonitis or bursitis.
Either way, no lifting for a couple of days.”

“My toes curled thinking about the needle in the joint, you'll be fine LOL. I would advise getting her flowers beforehand, I mean she will have a big needle and all.”

“hehehe, reminds me of the incident in Alaska, except the women cut off his #&%!$.
hope you haven't made her mad lately”

“You're toast.


I have an arthritic right shoulder.

Got a cortisone shot in it a few years ago.




I don't mind shots at all. i think they are kind of cool.





I AM NOT EXAGGERATING:


the needle was about 4-6 inches long. the doctor, by force, not by pinprick, sunk the whole damn thing into my shouder joint.

Have you ever carved a chicken, or turkey (or taken apart any animal at the joints?).


it was like trying to find the joint where the leg joins the thigh when carving a chicken. He wiggled it there, and wiggled it here until it went all the way in.

It wasn't excrutiating knife in the heart white hot pain . ..but a substancial, deep solid pain.

My shoulder hurt for a day or two from the shot. When that soreness cleared up, I was happy to have also gained some relief from the inflammation.

Have fun!!!”

“Well lee, I'm sure Currahee is thankful for that post! LOL!”

“I have psoriatic arthritis and have had cortisone injections in both shoulders both knees and one knuckle of my hand. By the wat, psoriatic arthritis is like rheumatoid, NOT like osteoarthritis. Its an immune system thing where the body starts attacking the joints as if they were a foreign object or virus. Mine is well under control, but occasionally I get flair ups in a knee, shoulder or once in a knuckle of my hand.

The ONLY shot that ever hurt was the one in the knuckle cause the joint is so small that it is almost impossible to get a needle in there w/o hitting bone. It felt like someone was driving a nail in there. I almost passed out.

That having been said, there is no reason that a cortisone injection in a large joint like a knee or shoulder should hurt. My Doc knows his anatomy. THAT's the secret. The idea is to put the needle into the space between the bones NOT into the bone. Yikes even saying "into the bone" hurts. Also, mt Doc starts off with a pain killer in the needle and as the needle goes in he injects pain killer a litle at a time. When the needle is all the way in he uses the syringe part that had the pain killer to draw off any fluid. The unscrew the syringe from the needle leaving it in the joint and screwing one the syringe with the cortisone in it and injects that. Then takes out the needle. A very simple almost painless (hey, the first prick of the needle through the skin does hurt a little) oil change for my knee. Never had to draw fluid out of the shoulder, but the rest is the same for that joint. If your Doc hurts you and has to "wiggle the needle around" to find the joint space, get a new Doc who knows anatomy.

AJ (A veteran of many many cortisone injections over a 30 year period)”

“AJ . ..

You have a nice doctor. And you described a 2 step procedure that my doctor didn't even mention, let alone attempt.


there were no stinking "painkiller starter" on my shot.

He forced the cortisone needle in . . .up to barrel of the syringe, and let fly with the fluid.




He”

“I had a cortisone shot in my big toe joint. It hurt like hell.

Currahee,
If you have tendonitis in your shoulder you might be taking it easy for much more than a few weeks. There's not much blood supply to tendons so they heal very slowly (months, not weeks). The cortisone shot will cover the symptoms but not heal them.”

“AJ, just like how a throat swab doesn't have to make you gag. Apparently all they have to do is not touch that bit in the throat that hangs down (forget what's it's called.) A relaxed patient and a doc with a steady hand and no gagging.

Hey you guys! I'm being bad about getting up early again. I HAVE to work out tonight and Friday morning. Hold me accountable again. It really helps.”

“Thanks Lee. I'm coming for you!”

“I expect a daily upday from you from nowe on.”

“The uvula.”

“That's right! Thanks bit.

Ok, AJ, I'll do that. But you won't hear from me this weekend, because I'll be out in the woods.”

“Must resist urge to tickle pixie's uvula!”

“I'm back and it didn't hurt. So neener neener! My wife gives the best shots. She also bought me lunch. Not bad.”

“sounds like a good deal.”

“shouldn't you be studying young lady?”

“lee

ack ack ack, cough cough. (LOL!)”

“Report to the innuendo thread immediatly.”

“What innuendo? I think lee is trying to make me throw up! LOL!

Besides I only do the innuendo thing with DDX. ; P LOL!”

“Sorry sweetheart, read your posts again and pretend you're a guy. You just might blush!”

“Ok, O'Oblivious One here didn't get it....

Oops!”

“pixie, are you sure your not a blond ;)”

“Did you go to the Gym today? I worked out with my trainer last night we did "arms" I can hardly type”

“Pixie . . .wow .. . .thanks . .. . I'd be happy to reciprocate . ..anytime . .. I',m a litttle worn out right now . ..but I recover fast.


uvula . ..such a funny word.”

“We are now in the "build" phase in spin class. Having spent a couple of months in "base".


base was intervals, technique etc.


Build gets tougher.


yesterday's class was 6 minute seated hill climbs at medium cadence. Expected perceived effort was to be 80-85% of maximum. Right at threshold.

And then, every 90 seconds during the 6 mintue hill climb, we had to pop into a standing high powered effort. Increase resistance, increase pace and really hammer for 30 seconds. Expected to put us a 95% of max. As soon as the30 seond effort ended it was back into the hill climb, no recovery.

So it was

90 seconds at 85%
30 at 95%
90 seconds at 855
30 at 95%
90 at 85%
30 at 95%

then a three minute easy spin recovery.


We did three cycles of that.

I was climbing at about 160bpm
and hit 174 on my last effort of the day.


I was wiped out. You really have to committ to the effort or you just give up. It was pretty tough.
last edited: 3/10/05 8:58:47 AM”

“I'm not sure how much was left in me after hitting 174. I have gone as high as 177 in class before, but yesterday my legs just weren't there for me.

If I use 174 as 90% effort it gives me a max heart rate of 193 bpm.

I i treat 174 as a 95% effort, it indicates a mx heart rate of 183.


I probably am somewhere between. The math calcs at 80%, 75% etc seem to fall somewhere between in terms of perceived effort.




N.B. Pixie, of course, makes my heart pound ever so much faster.”

“Quit it lee!
ok, guys, I didn't go to the gym. I've totally overbooked myself this week. I just couldn't fit it in. I would've gone this morning, but I had to go into work early, so I can leave early for a consumer opinion thing I'm doing this afternoon. $50! Then my evening is totally full.
I can maybe fit something in tomorrow morning. I'll keep ya posted!”

“What?!?!?! I've never gotten inuendo! What I've gotten were obvious sexual advances.

Well... a guy can dream can't he? ;-)

And I don't get it either. Guess I'm dense.
last edited: 3/10/05 12:51:57 PM”

“LOL!”

“DX, stop looking at it from a women's view ;)”

“Pixie. Defend my honor!”

“Ok. Ewker! Leave my Smoochy-kins alone! He's very manly. Have you seen his shoulders?!”

“Oh! And forgot, Ewk, I was blonde up until age 5. I figure I get it from then! LOL!”

“Man. One day I can do no wrong . ..and the next day ....pfftt.


Oh well. I guess I can't complain toooo much.





Off to the gym. today is strength training.”

“I think the 5 years of being blonde had a greater effect than I thought. Holy sheet! Now I really get it.

Ewwwwwwwwwwwwwwwwwww! (horrified screaming!)”

“Book your gym time into your schedule just like any other appointment. Then when someone tries to make something happen at that time, you can honestly say, "Let me check my schedule. . . . oops. no I have another appointment at that time."”

“Yeah, I book it for the morning. Then I'm too tired to get out of bed to go! I like my sleep and I'm NOT a morning person.

Evenings are way too busy to fit it in then.

The good thing is I will be getting cardio in while backpacking this weekend.”

“The weather sure is nice today.

Almost time for "Spring Forward". That means golfing and cycling season for me! Woohoo!”

“Just take care of your knees DDX.”