aug09

Today's Workout

I think I might start recording some of workouts to note patterns and results.

1 set of warmup pushups
1 hill on bike
1 set of pullups (7)
4.5 minute run
1 set of dips on parallel bars (12) followed by dips on a bench to exhaustion
5 minute bike ride to a field
4 repeats of 1/2 mile runs with strong finishing kicks
1 mile run
Interspersed between the runs, 3 sets of pushups, 2 of which were inclined
15 minute bike ride at moderate/strong pace
1 set of bench dips
15 minute bike ride at moderate/strong pace
1 set of pullups (7)
1 set of dips on parallel bars (10) followed by dips on a bench to exhaustion
1 hill on bike
1 hill run (1:42)
1 set of bicep curls

Total time: 1 hour 50 minutes with a 10 minute break between the bike rides
aug09

Ruminations on Fat Loss and Fitness

I had a wake-up call of sorts last Spring. Amanda and I had traveled to Newport, RI to see the sights and also do what’s called the cliffwalk, a fairly lengthy stretch of oceanfront mostly with walking paths of either pavement or dirt. The views are beautiful, both of the sea and of the mansions lining the shore. We proceeded at a very reasonable pace. It wasn’t even a fast walk. By the turnaround point at the far end, I was exhausted. The terminal point was a beach where I found a place to actually lie down for a few minutes. I had a hard time even keeping up with Amanda on the way back. Call it an epiphany or an alarm bell ringing loudly in my brain, it was clearly brought home to me that I was woefully out of shape. I was the fattest and heaviest I had ever been, sporting quite a gut. I even remarked about how horrible I looked in the picture Amanda posted on facebook from that day.

In my defense, this wasn’t entirely brought on by simple laziness. I suffered a shoulder injury from weight-lifting in late 2008. I kept pushing and was finally brought to a standstill in January 2009 with shoulder pain. I couldn’t even raise my left arm to a 90 degree angle without a lot of pain. I had also been doing a considerable amount of yoga over the previous 6 months and that too had to end.

I was left with little choice but to stop exercising. I hoped time would cure things but it didn’t help all that much. I finally went to see a specialist in August and was given a cortisone shot, an MRI and sent to physical therapy. The MRI didn’t show anything egregiously wrong so it was on to the therapy. The cortisone shot helped me to get started with that. My progress was slow but I did notice some improvement over the almost three months that I went. I reach a plateau, however, and decided to stop. I was still left with restriction of movement and some pain.

I think I allowed this to bring me into a defeatist mindset. I was still able to do quite a bit of snowboarding over the winter but each time left me wrecked. I just wasn’t motivated to do much else. I knew that in times past when I tried running, I would invariably end up with knee problems and that discouraged me from attempting it again. Happily, I had bought a mountain bike in 2008. I didn’t get that great of a model as I didn’t expect to use it much. It was mainly just purchased with the idea of going for leisurely rides with Amanda.

Back to my epiphany. I realized something must be done. As added motivation, I was to get married in a few months and didn’t want to be so fat in all the pictures. I began riding the bike on the bikepath right next to our apartment and began to at least pay a modicum of attention to my diet. Gradually the rides got longer and more intense. I also began taking some side trails that led to a large field connected to a private school. I hit upon the idea of doing at least a little bit of jogging on this field as a way to jack up my heartrate hopefully without injury. Unlike other times when I have attempted to run, I started slowly instead of going way too intense too quickly. The other huge difference is that this running was done on grass rather than pavement.

Gradually my workouts started incorporating just as much running as cycling. I’ve always enjoyed running. It has never required a lot of motivation on my part. The thing that has always derailed me has been injury. I was ecstatic. There were a couple times I pushed too hard and ended up with a sore knee but it always healed up with some time off. Being the all-or-nothing type, I admittedly would sometimes throw the better eating plan out the window during these occasions but I never gave up totally. As soon as things felt better, I got back out there and got back on the proper eating as well.

Along with the running, I started doing pushups and some crunches. For some reason, I have always had an ability to stay pretty much injury-free when only doing this type of exercise. My problems have always developed when I have added or switched over to weights. It was very motivating to see some toning occurring along with the weight loss. I could still feel my left shoulder a bit but it seemed to be tolerating these exercises pretty well.

It just feels sooo good to have reclaimed to an extent my body. I had almost resigned myself to the dreaded inevitability of middle-age “spread” and the fact that my body was going to be creaky at best from this point forward. I never dreamed that I would be able to get back to the point of running for an hour. Just a 30 second lope across a field had had me winded.

I peaked at 200 pounds – a grotesque figure on my 5’8” frame. I don’t have a skinny frame so it didn’t look as bad as it might of it had been all in my gut but still, it was completely unacceptable. I am now at 175 pounds. I don’t know my body fat percentages but I know that part of that 175 pounds also encompasses more muscle so the fat loss is actually greater than the strict weight loss. More important than this weight figure is my waist size which has gone from a tight 38 to a loose 34/tight 33. Ideally, I’d like to eventually get down to a 31/32.

I have set a goal of 165 pounds. I might adjust that lower. I want to see how the added toning figures into the equation. The first 15 pounds just flew off me but the journey from 185 to 175 has been much slower and I’m thinking the next 10 pounds could be slower still. That’s alright though. I’m not starving myself at all. Occasionally I’ll deny myself a snack in the late evening but generally I always eat when I’m hungry. I have cut back drastically on sugar. I’ll still have the occasional dessert but nothing like the prodigious amounts of ice cream and cookies I used to consume. I eat a lot more fruit. I still eat meat, fish and chicken. My body craves that kind of protein and I don’t think it’s in my best interests to tinker too much with that. I still eat some chips but have switched to mainly baked ones. It’s just the overall volume of these high caloric foods that has changed. I like most vegetables so they are eaten regularly.

I think by losing the weight slowly and by still eating a wide range of foods, my long term goals are more viable than if I tried to do this too quickly. I’m not too worried about motivation. I know that if I get some injuries, the diet could suffer but as in the past, I think this will self-correct upon resuming an exercise routine. Ironically, I enjoy food more now than I did before beginning this program. I tend to savor it more. For some reason, it just tastes better. I don’t mind splurging on better quality food because I’m eating less of it.

I am less than 14 months from turning 40. I am determined to not allow that milestone to be an entryway into fatness and poor fitness. I want my 40s to be my most fit decade yet!
aug09

rant

If America would just mind its own fucking business in this world it wouldn't have half of the problems it currently faces. Who is America to decide other nations' policies? Who made America God?

Anti-Imperialism
Anti-Interventionist

These belief systems will be proven to be the right ones. Now America reaps what it has sown - its pride, its avarice, its bravado, its posturing............ENOUGH!!

Neither candidate is humble enough to acknowledge this truth but Obama is slightly closer.
aug09

The best summation I've read for immediate withdrawal from Iraq.

Immediate Withdrawal Is the Only Honorable Course in Iraq
by Jacob G. Hornberger

Supporters of the U.S. occupation of Iraq sometimes point out that U.S. soldiers are doing good deeds there, such as establishing electricity, water, and other essential services. They also say that the U.S. government liberated the Iraqi people from a brutal dictator. In fact, many of the soldiers themselves honestly feel that they are helping the Iraqi people and look upon Iraqi insurgents who are trying to oust them from Iraq as “terrorists” or “bad guys.”

Suppose I broke into your home and killed your son and your wife. When you try to evict me from your home, I respond, “Wait a minute! I am remodeling and upgrading your home. I’m doing good things for you. The killing of your wife and son are in the past. We now need to look to the future and get your house rebuilt. I’m the best one to do it. And since I sort of made a mess of things, I have an obligation to stay and help you rebuild your home and your life.”

What would be your response? My hunch is that you would not be favorably inclined to my staying in your home, no matter how much I was improving and upgrading it. My hunch is that your anger and rage at me for having broken into your home in the first place and, more important, for having killed your son and wife would not dissipate for a long time.

Or suppose the Chinese military successfully invaded the United States, killing hundreds of thousands of Americans in the process, under the guise of putting a stop to kidnapping and rendition, indefinite detentions, torture and sex abuse, kangaroo tribunals, and wars of aggression against Third World nations. Suppose that during the Chinese occupation, Chinese officials were spending billions of dollars upgrading American schools and the infrastructure. During the occupation, Chinese researchers, tourists, and journalists would be traveling to the United States and expressing friendliness to the American people.

While there undoubtedly would be Americans who would be calling for cooperation with the occupiers, pointing out how they were improving life in America, other Americans (including myself) would be taking the following position: “I don’t care how much you’re improving life in the United States, either in terms of infrastructure, services, or anything else. You had no right to invade our country and you have no right to be occupying our country. Get the heck out of here now or we insurgents will continue to kill you until you do.”

The fact is that U.S. troops, on orders, have killed and maimed hundreds of thousands of Iraqis in a war of aggression against a country that never attacked the United States. The position of U.S. officials, including some of the soldiers, is: “Those deaths are worth it because now the Iraqi people are free of the tyranny of Saddam Hussein. And now we have an obligation to rebuild Iraq after destroying it during the invasion, and no Iraqi has any right to stop us. ”

How cavalier! There are at least two big problems with that reasoning, however.

1. Who gave the U.S. government the right to determine that any Iraqi would have chosen death and maiming over living under tyranny? Wasn’t that a choice that the Iraqi people had a right to make rather than having it imposed on them? Isn’t a violent revolution, where countless people are going to lose their lives, a choice best left to the people of each nation? Isn’t that what was done with Eastern Europeans who had to live for almost half a century under Soviet communist tyranny? How about Vietnam today? What about North Korea, a country with whom President Bush just struck a deal? Zimbabwe? Cuba?

Why shouldn’t regime change be left to the citizens of each country rather than have it forcibly and violently imposed on them by the imperial politicians and bureaucrats of Washington, D.C.?

2. For many survivors of the U.S. intervention, living under the brutal occupation in Iraq, combined with an extremist pro-Iranian Islamic regime in Iraq and a violent insurgency, is as bad, if not worse, as living under the tyranny of Saddam Hussein. The fact that millions of Iraqis have fled the country is strong circumstantial evidence of that fact.

Since the U.S. had no moral right to invade and occupy Iraq, there is only one moral and honorable course of action for the U.S. government to take. It is the same course of action that the hypothetical burglar or Chinese occupier should take. That course of action is: immediate withdrawal from Iraq. No more rebuilding. No more improvements. No more control. No more killing and maiming. Just immediate withdrawal. The Iraqi people, for better or for worse, have the right to finally be left alone by the U.S. government. The issuance of an apology would be good too.

Mr. Hornberger is founder and president of The Future of Freedom Foundation.



Amen! I second his call for an apology.
aug09

(no subject)

1 Wake Up - Mad Season
2 November Hotel - Mad Season
3 I'm Above - Mad Season
4 River of Deceit - Mad Season
5 Long Gone Day - Mad Season
6 No Excuses - Alice In Chains
7 Nutshell - Alice In Chains
8 What the Hell Have I - Alice In Chains
9 I Don't Know Anything - Mad Season
10 Sea of Sorrow - Alice In Chains
11 Dirt - Alice In Chains
12 Rotten Apple - Alice In Chains
13 Voodoo - Black Sabbath
14 Avenger - Amon Amarth
aug09

Mt. Garfield Hike

My goal is to climb all of the mountains over 4000 feet in New England. For a long time I had been stuck at 36 but yesterday I was able to add #37 - Mt. Garfield.

This mountain is about 150 miles north of me by road. I knew that there had been some snow in the north but thought it would be minimal and so consequently I only wore sneakers. It was with somewhat of a shock that I first noticed the Franconia range in the distance as I was driving up - it was entirely snowcovered! I knew I was going to reach that summit no matter what despite my lack of proper footgear.

About halfway up snow started covering the ground and increased dramatically as I achieved some altitude. It was one of the clearest days I have ever experienced in the mountains.

I love hiking because it truly feels like one is escaping the routine of life and getting back into Nature. I felt so centered and at peace on that summit.

six photos..Collapse )
aug09

Trip through Yellowstone, Grand Teton and Glacier national parks

I just got back on Sunday from this 12 day trip.  I have been to many of the national parks and have felt awe-inspired by their beauty.  These three though are very special.  They each produced moments of jaw-dropping wonderment at the majesty of the natural environment.

The trip involved a lot of driving - 3000 miles on our circuit from Denver through Wyoming, Idaho, Montana and back again.  I love the West.  Everything seems more grand there.  I love the wide open country, the big skies Montana is famous for.

For the most part the weather cooperated very well.  It was a fear of mine that the full impact would be obfuscated should there be extended overcast and rain.  Each day was mainly sunny with just quick thundershowers in the late afternoon or night.

We saw bear, buffalo, mountain goats, longhorned sheep and deer close up.

Rather than try to post photos here, I'm just giving the link to the page I created on my site that contains 38 photos of the trip and some commentary.

http://www.geocities.com/stanleybe…