Monthly Archives: August 2012

Man with a Plan

Monday was my first official day back into a fitness plan.  I’m looking to start off by doing three days of running (it’s what I can do the most of right now with my injury) and two days of strength training.

So yesterday I hit the gym and did the circuit below 3 times with 15 seconds of rest in between each set and 30 seconds rest in between each circuit.  I also did a five minute warm up and cool down on the tread mill at 6.0.

20 kettle bell squats

15 push ups

15 Elevated leg crunches (15 of each leg alternating)

This morning I woke up to do my first tracked run, 4:30am……..  Now I have run a couple times last week trying to feel it out. Most were short two mile runs with a 4 miler thrown in there.  The runs where uncomfortable, it’s amazing how a weakened core can create havoc on your run.  I did get 6 miles in this morning which I feel good about its been over 3 months since I’ve run that far.  I definitely ran it slow but also felt pretty good through most of it.  The results are below.  I used Mapmyrun’s free app I think I need to look into a better tracker but it did the job.

A Penny Farthing for your thoughts!

Over the weekend was the first ever High Wheel races at the Tour De Frederick.  I linked to it on Friday and made sure I was in downtown Frederick for the event.

Two things I loved, pedal power and the fact that the majority of the racers were of all ages and in great pedaling shape.  The event was one hour long and the racer with the most laps won.  I was inspired at the level of conditioning they displayed as they went round and round on their Penny Farling’s while still showing the excitement and happiness that this event gave them.  To me there is nothing better than challenging yourself to the point that your face contorts from exertion and at the same time having the biggest smile on your face one pedal (or step) past the finish line.

Maryland’s very own Larry Black

I had a great time at the race and will be back next year to cheer on the racers or maybe even race myself.  I have already started working out the logistics and my sales speech to LO as to why I need a Penny Farthing!  Tour De Frederick truly good show old chaps!

I love Frederick, MD

I’m proud of my little (big) town and will be in the crowd for this race! Had to share real quick….

The numbers are in! Oh hell……

Had to start the morning off with some inspiration.  I’ve been following Pat Barber for two years now and my fiance makes fun of me saying I have a one-sided Bromance, but I have no shame, I don’t care!  Pat and the crew at NorCal Crossfit are solid and I use them for inspiration all the time.

What are some of the ways you inspire yourselves?

Okay….without further procrastination……..

So thank you all for joining me in my baseline release post! I have to admit last night I had second thoughts about actually disclosing this publicly.  After some talking to myself I decided I really need to do this for me and maybe it will help give some others the courage to step out there and challenge themselves.

Caliper Results (in millimeters)

Chest: 26

Abdominal: 28

Thigh: 26

Calculation: 23.69% (calculated using bodybuilding.coms tool)

Body Measurments (in inches)

Arm: 14 3/4

Chest: 45

Waist: 39

Thigh: 26

Weight: 229.4    (wont check this again for two weeks)

I still have six weeks three times a day of physical therapy but I will start a full scale training plan adapted to my abilities on Monday the 20th, Ill share that plan with you then.  I’m hoping to adapt and advance it as I recover.

I have to admit I’m excited to get back to it or as some say GET AFTER IT!!!!!

I never said it would be perfect


Well I had my alarm set at 4:20am this morning to get a 4 mile run in and also have the time to measure myself with my new set of calipers and tape measure before the run. That was the picture perfect version, what actually happened is I hit the snooze about five times finally getting up in time to do a fast tempo 2 miles and push the measuring off till tomorrow….

So now I have to get up early tomorrow and make sure I measure as Friday is my deadline to have my baseline numbers recorded.  After a comment from kickasswife I have decided to weigh myself tomorrow as well just as one more piece of information in my fitness goals but not as a real or sole indicator of my progress.

This weekend I plan to get a long run in and enjoy some down time in the sun if the weather cooperates.  I’m also toying with the idea of making hummus, anyone have any good recipes to try?

Numbers don’t lie or do they?

scaleWith my injury mostly healed minus physical therapy and some incision issues its time to hit the bricks again.  I’m ready to get back to being active and moving toward my personal fitness goals. To be able to judge my progress I want to set some baseline stats.

I don’t know about you but I hate scales.  The fact that they have become such a marker for results makes me sad.  Perfect example is me right now.  I’m about ten pounds heavier than I was before the accident.  Being 6’2” that might not seem like drastic weight gain but my fitness and strength level before the injury versus now is dramatically different.  I might only have gained ten pounds on that scale but its not showing me my muscle loss.

So with that said this time around I want to use a two-step approach to measuring body results.  First I want to measure multiple points on my body to get baseline size recordings.  This will help in knowing what’s growing and what shrinking as I have a hard time seeing results in myself and probably would let my biceps grow to the size of my quads and still think they were small.  This way if I gain an inch in my biceps I cant argue with the numbers, or at least I’m not planning to.  The second step I want to take is I’m ordering my very own skin fold calipers!  I’ve done a little reading and I feel this is the best way that I can record my body fat, as I’m also not a fan of the BMI.  According to the BMI system I’m obese, really obese? That just pisses me off!

So Friday I’m recording my numbers as I get ready to work back into my workouts.  I’ll post them to share, it will be a humbling experience for me.  Check out this link to read a good article on skin fold calipers.

How do you track your body’s progress?  Should I weight myself as well? Let me know I’m interested to hear from you.

Me and my collarbone

collarboneTime to catch you up on current events.  Names will be omitted to protect the innocent. On Memorial Day weekend this year I went down to St. Michaels for some holiday fun.  The first event of many was to meet Saturday night at the The Crab Claw.  The Crab Claw is a St. Michaels landmark and has some of the best blue crab on the eastern shore.  LO and I had a blast eating, catching up and carrying on.  We finished up around 7:30pm and headed to the house.

The house is on a good bit of land and as I was driving down the lane, a friend of mine popped out of the bushes on a tiny bike and raced me down the rest of the lane.  Getting to the house there were multiple bikes available so I hopped out of my truck and jumped on one to catch up to my friend.

This being said I had never been to this property before and it was getting dark.  Chasing after him with little light, and even less intelligence, the trail went left and I hurled through the air going straight.  This is when things get a little blurry and some of the following events have been complied from witnesses.  I remember an unbalanced fast blurred motion that resulted in hitting the ground and sliding.  I knew I landed pretty hard on my shoulder and had a horrible suspicion.

I quickly (or what felt quickly) got up and searched for the bike.  Finding it I picked it up and started walking back to the house… that is after I found my Sanuks that had flown off my feet.  I got within ten feet of LO and my friends when I looked at them and said I think I broke my collarbone.  This would be the second time that night I hit the floor.

Yep I passed out and came to as they were carrying me to the bed of a truck.  As they sat me down on the tailgate everyone was all crowded around me.  Unaware that I had even passed out I told them to calm down and I was fine.  This is the point I passed out for the second time.  This time they were positioned to catch me.  When I came to, all I remember is seeing another truck fly up and open its door and in I went, I was off to the hospital!

The whole ride the driver was asking me who I was, were I was and are you hot are you cold.  LO was in the back doing the best she could to stay calm and down the road we went. At the hospital I won the prize of priority and was seen almost immediately, being shuttled back in a wheel chair much to the joy of my friend.  He still feels he did an excellent job and I can’t say otherwise.  We will be administering you morphine. Well okay! Off went the shirt, stabilize this, CAT scan and X-ray that.  I was there for around 3 hours, put in a sling and sent with directions to see an orthopedic surgeon as soon as I could.

Making it back to the house I took the walk of shame and a justified amount of Evel Knievel jokes.  I wanted to stay up but I was promptly sent to a reclining chair to rest.

Fast forward to Tuesday, the soonest I could get an appointment after the holiday.  They took one look at the X-rays they took and I was scheduled for surgery.  Over two months, one plate and 10 screws gets you to the present.  I’m still healing and attending physical therapy for adhesive capsulitis of the shoulder.  Oh by the way, the reason I was passing out was because I snapped a 2” diameter branch off with my head.  Lesson? Always wear helmets children!

All things considered I’m in the worst shape of my life, which has brought me to a new beginning.  This blog is to aid me in this challenge and I hope you will follow along for it.  I promise if anything it will be interesting.