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Kaizen - Continuous Improvement

Discussion in 'Fitness Journals' started by Shamie, Mar 1, 2006.

  1. Shamie

    Shamie Senior Member

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    Running today: 7.22; w-t-d: 24.90; m-t-d: 98.31

    Tues - 8/29/17. 75 treadmill, 25 minutes sauna. m-t-d workouts: 29/29. Yesterday was supposed to be my last day at Lifetime until next summer. But I got a reprieve of 2 extra weeks until 9/11/17. What happened is that they are doing renovations, and one of the renovations was on the steam room. So I complained, telling them that I use the sauna and / or steam room daily, and for 2 weeks, I would have no use of the steam room. In addition, there is a lot of noise, since the steam room is adjacent to the sauna. Besides that, sometimes people want to make the sauna into a steam room, and pour water on the heating system.:( (I hate when they do that). So they gave me an extra 2 weeks. This is good for me, mostly because I get to use the outdoor pool Labor day weekend (assuming weather cooperates). Speaking of weather, can you believe all the rain they are getting in Houston. Three feet of rain.:eek: I didn't know that was even possible. All the damage all that rain causes, so sad. But it is good the loss of life so far has been pretty low. Tomorrow I hope to train arms, and maybe run for 15 minutes to reach 100 miles for August. That is my first 100 mile month in quite a while.

    Mon calories: 3833
    Carbs: 373 39%
    Protein: 170 18%
    Fat: 180 43%
    Total: 100%
    sodium: 3466 mg

    Believe you can, believe you can't, either way you are correct.
     
  2. Shamie

    Shamie Senior Member

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    Running today: 0.00; w-t-d: 24.90; m-t-d: 98.31

    Weds - 8/30/17. arms; abs, 30 minutes sauna. m-t-d workouts: 30/30. Can't believe the month is almost over, as well as summer being almost over. If I were to look back at what I wrote at the end of July of what I expected for August, I probably made no headway on the nutrition, except I have lowered carbs. For September, I want to continue that, but to get the carb number to 200-300 daily. I felt very tired when I woke up today, but nevertheless had a good workout (but was too tired to run today). Tomorrow I hope to run.

    Tues calories: 3289
    Carbs: 334 41%
    Protein: 78 9%
    Fat: 191 53%
    Total: 103%
    sodium: 2098 mg

    Believe you can, believe you can't, either way you are correct.
     
  3. Shamie

    Shamie Senior Member

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    Running today: 7.32; w-t-d: 32.22; m-t-d: 105.63

    Thurs - 8/31/17. 75 treadmill, 20 minutes sauna. m-t-d workouts: 31/31. Felt good running today. I was eating baked potatoes almost daily for a few months in a row (for the potassium to lower blood pressure). I stopped a few days ago, reason is to lower carbs. You would think I would miss them, but I don't. In Sept I am going to add a whey shake daily. For 2 reasons, fat % is already too high, and I want to lower carbs. The other reason is that I want to finish the container of whey I have. I have been having a bagel a day everyday in August (courtesy of Panera). Being that tomorrow is September, no more bagels.:( Probably will train chest tomorrow.

    Weds calories: 3653
    Carbs: 384 42%
    Protein: 158 17%
    Fat: 180 44%
    Total: 103%
    sodium: 4996 mg

    Believe you can, believe you can't, either way you are correct.
     
  4. Seltzer

    Seltzer Elite Member

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    Congrats on reaching triple digits of running this month!
     
  5. Shamie

    Shamie Senior Member

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    Thank you. I feel sad when the new month starts, and have to erase the prior month total, and start again from zero.

    Running today: 0.00; w-t-d: 32.22; m-t-d: 00.00

    Friday - 9/01/17. chest; abs, 15 minutes sauna. m-t-d workouts: 1/1. Had a doctors appointment at 8:15 am, got to the park & ride just in time to watch the last express bus driving away (no local buses from that location). :( So I drove to a different location, and just made that last express bus by 2 minutes. Got to my office at 9:40, If i didn't make that bus, I would still be on the bus now.:ohnoes: In August, I had a free daily bagel at Panera the whole month of August. Then I look at my email today, and they say that I have a reward of a free daily bagel in Sept. I was relieved it ended in August, but they keep pulling me back in.:) Tomorrow I will train back, but might possibly run to get the long run done. Happy Labor Day weekend.

    Thurs calories: 3479
    Carbs: 384 49%
    Protein: 424 16%
    Fat: 151 39%
    Total: 104%
    sodium: 3,888 mg

    Believe you can, believe you can't, either way you are correct.
     
  6. Shamie

    Shamie Senior Member

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    Running today: 0.00; w-t-d: 00.00; m-t-d: 00.00

    Saturday - 9/02/17. back; abs, 32+13 minutes sauna. m-t-d workouts: 2/2.

    Sunday - 9/03/17. legs; lite abs, 30 minutes sauna. m-t-d workouts: 3/3. Don't know if long run is happening tomorrow. I feel rundown now. But maybe tomorrow will feel differently.

    Friday calories: 3099
    Carbs: 318 41%
    Protein: 133 17%
    Fat: 160 46%
    Total: 104%
    sodium: 3,019 mg

    Sat calories: 3589
    Carbs: 370 41%
    Protein: 170 19%
    Fat: 170 43%
    Total: 103%
    sodium: 4,761 mg

    Believe you can, believe you can't, either way you are correct.
     
  7. Shamie

    Shamie Senior Member

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    Running Monday: 13.13; w-t-d: 13.13; m-t-d: 13.13

    Monday - 9/04/17. 140 minutes treadmill. 15 minutes sauna. m-t-d workouts: 4/4. I felt good running, but even for someone like myself who doesn't mind the treadmill, 2 hours and 20 minutes is a long time to spend on it even for me. :nod:

    Tuesday - 9/05/17. arms; abs, 20 minutes sauna. m-t-d workouts: 5/5. My nutrition yesterday was a guesstimate. I went to a end of the summer barbecue, so yesterday's nutrition is pretty much a guesstimate. On the bright side, I didn't have even one dessert, which there were plenty of, but did have tortilla chips and crackers. Looking at that table of desserts, I know myself, and even if for example I ate 10 cupcakes, I would still want more. So there is no point even just limiting myself to even one. I did run for 13 miles yesterday, so at 120 calories per mile, that is burning 1,560 calories, so the 4675 calories is not a problem. I woke up in the middle of the night with knee pain in my right knee. My usual routine is to take an Aleve when I get such pain, I skipped that, and when I woke up, knee pain was gone anyway. Tomorrow I hope to run. NYC marathon is 8 weeks from this past Sunday. :scared:


    Sun calories: 3466
    Carbs: 388 45%
    Protein: 153 18%
    Fat: 143 37%
    Total: 100%
    sodium: 4449 mg

    Mon calories: 4675
    Carbs: 576 49%
    Protein: 155 13%
    Fat: 207 40%
    Total: 102%
    sodium: 3491 mg

    Believe you can, believe you can't, either way you are correct.
     
  8. Shamie

    Shamie Senior Member

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    Running today: 7.22; w-t-d: 20.35; m-t-d: 20.35

    Weds - 9/06/17. 75 treadmill, 20 minutes sauna. m-t-d workouts: 6/6. Run wasn't too bad today, I keep thinking I am trying to outrun diabetes. I still haven't received the results of my recent blood test.:mad: My constant thirst seems to have subsided, as well as need to frequently pee (both signs of diabetes). Hopefully it was a false alarm. But it was a good thing, since it is a warning I needed. I bought low fat cottage cheese with no salt added. I was expecting it to taste terrible, but it doesn't taste too bad. Half of the container is 180 calories, with 30 grams of protein, 10 grams of carbs, and 5 grams of fat, and I think if I recall correctly, 110 mg of sodium (regular cottage cheese is pretty high in sodium). Tomorrow I hope to train shoulders.

    Tues calories: 3367
    Carbs: 364 43%
    Protein: 172 21%
    Fat: 136 36%
    Total: 100%
    sodium: 2764 mg

    Believe you can, believe you can't, either way you are correct.
     
  9. Seltzer

    Seltzer Elite Member

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    I'm glad that those signs of diabetes are subsiding; hopefully you'll get your lab results very soon.
     
  10. Shamie

    Shamie Senior Member

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    Thank you.


    Running today: 0.00; w-t-d: 20.35; m-t-d: 20.35

    Thurs - 9/07/17. shoulders, abs, 20 minutes sauna. m-t-d workouts: 7/7. When I am getting to the gym, usually 5:00 to 5:10 am, I frequently see this guy who is already finished with his workout when I arrive. Today I say to him, you make me feel like a slacker, since he is done already (gym opens at 4:00 am). But to be honest, anyone who arrives at a gym at 5:00 am is no slacker in my book.:nod: Tomorrow I hope to run again. :( I shouldn't be saying again, since I am only running 3 days a week. I should be running 40 miles per week (min) to get ready for the marathon. I am running in a 1 mile race on Sunday "Fifth Avenue Mile". I hope I can get myself to Central Park after, and do my weekly long run there. Alternative is to get the long run done Saturday, either outside, or on the treadmill. My only issue with running after the race in Central Park is that I will be drenched after running for almost 3 hours. Then I have to get on a bus back to NJ.

    Weds calories: 3192
    Carbs: 342 43%
    Protein: 169 21%
    Fat: 142 40%
    Total: 104%:)
    sodium: 2876 mg

    Believe you can, believe you can't, either way you are correct.
     
    #6990 Shamie, Sep 7, 2017
    Last edited: Sep 7, 2017
  11. Seltzer

    Seltzer Elite Member

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    Sir, you are certainly no slacker. Nope!

    Your 1 miler on Sunday is a fun run.
     
  12. Shamie

    Shamie Senior Member

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    Thank you. No, it is a scored run. It counts towards the 9 races to get into the NYC marathon, and fun runs don't. That reminds me, after work I have to walk over to the run center on 57th street, and pick up my number and shirt.


    Running today: 7.29; w-t-d: 27.64; m-t-d: 27.64

    Friday - 9/08/17. 75 treadmill, 25 minutes sauna. m-t-d workouts: 8/8. I started running at a slow pace, but towards the end I wanted to beat my prior distance of 7.22, and ran the end part faster. Too fast for my level of training, since heart rate got to 172, when normally when I run it is in the mid 130's to low 140's. Even after I was done, resting heart rate after 2 minutes only went down to 134. Even now, over 2 hours later, it is in the low 70's, and my resting pulse is usually in the low 50's. I jinxed myself today, I tell the guy in the sauna who commutes to NYC from the park and ride like myself, at least today is Friday, we don't have to worry about getting parking spots. Of course, when I get there, there are no spots. On the bright side, I saw the bus in the distance, ran to make it, and got on. The bus got to NY in no time today, about 35 minutes. That is about 25 minutes faster than usual for the bus that leaves the same time normally. When I wrote yesterday that I might do the long run on Saturday, at the time I forgot I was running today, so no running tomorrow. Tomorrow probably will train back or chest.

    Thurs calories: 3334
    Carbs: 379 45%
    Protein: 168 20%
    Fat: 140 38%
    Total: 103%
    sodium: 2872 mg

    Believe you can, believe you can't, either way you are correct.
     
  13. Seltzer

    Seltzer Elite Member

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    Shamie, just to clarify when I wrote that the 5th Ave. Mile was a fun run, I meant it was fun to run, not that it wasn't scored and to your point about it being included in the 9+1 series, it was one of my 9.

    I'm glad your commute went better than expected.
     
  14. Shamie

    Shamie Senior Member

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    Thank you. You know, I considered that, but I didn't think it was possible for anyone to think of running as fun. :confused: :)

    Running today: 0.00; w-t-d: 00.00; m-t-d: 27.64

    Saturday - 9/09/17. chest; abs, 30 minutes sauna. m-t-d workouts: 9/9. My plan tomorrow is to get up my usual weekday time, go to the gym at 5:00 am, train back, then go into the city for the race. My age group doesn't start until after 10:00 am. Don't know about a long run after the mile race, I am not feeling it now. But I think I can store my stuff in a locker at the NYRRC center on 57th street while I run. That was my other issue of not having anywhere to put my street clothes while I am running.

    Friday calories: 3424
    Carbs: 402 47%
    Protein: 169 20%
    Fat: 139 35%
    Total: 104%
    sodium: 3116 mg

    Believe you can, believe you can't, either way you are correct.
     
  15. macdiver

    macdiver Well-Known Member
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    Have a good race.
     
  16. Shamie

    Shamie Senior Member

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    :o

    Running today: 0.00; w-t-d: 00.00; m-t-d: 27.64

    Sunday - 9/10/17. back; abs, 30 minutes sauna. m-t-d workouts: 10/10. Skipped race today. It seemed too time consuming, it would take 2 & 1/2 hours by the time I drove to the bus, time spent on bus, and walking to 80th street - the start of race. Same back, so 5 hours spent for a 10 minute race. I am sorry I didn't go though, since it is a beautiful day today. Like working out when I don't feel like it, when I do race, I always am glad I did it. Wish I could remember that when I wake up and don't feel like going. I guess no long run this week. :( On the bright side, I had a good back training session today.

    Sat calories: 3642
    Carbs: 446 49%
    Protein: 177 19%
    Fat: 143 35%
    Total: 104%
    sodium: 3096 mg

    Believe you can, believe you can't, either way you are correct.
     
    #6996 Shamie, Sep 10, 2017
    Last edited: Sep 10, 2017
  17. Shamie

    Shamie Senior Member

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    Running today: 7.21; w-t-d: 7.21; m-t-d: 34.85

    Mon - 9/11/17. 75 treadmill, 20 minutes sauna. m-t-d workouts: 11/11. Pretty good run today, considering when I wake up I think, it is an impossibility that I can run for 75 minutes on the treadmill today. But I know from history, once I start, I can do it, since I have done it hundreds of times. Today was my last day until the end of May next year at Lifetime Fitness. I got a lot of use out of that membership, going there everyday since I started this summer on 5/29 (107 times). Back to LA Fitness tomorrow. I am on a streak of workouts, the last rest day taken was 5/15. I want to get to 9/15, then I don't care if the streak is broken, though I won't necessarily break the streak anytime soon. I think this is my longest workout streak yet.

    Sun calories: 3472
    Carbs: 442 51%
    Protein: 167 19%
    Fat: 125 32%
    Total: 102%
    sodium: 2836 mg

    Believe you can, believe you can't, either way you are correct.
     
  18. Shamie

    Shamie Senior Member

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    Running today: 0.00; w-t-d: 7.21; m-t-d: 34.85

    Tues - 9/12/17. shoulders, triceps, abs, 30 minutes sauna. m-t-d workouts: 12/12. This week I am skipping training arms, so I can run an extra day. I got the results back from my blood test, the A1c was normal (5.4), 5.7-6.4 equals increased risk of diabetes, and 6.50 is having diabetes. So that was a relief. I am still constantly very thirsty, maybe it is caused by the sauna. Tomorrow I plan to run.

    Mon calories: 3176
    Carbs: 408 51%
    Protein: 161 20%
    Fat: 108 31%
    Total: 102%
    sodium: 2688 mg

    Believe you can, believe you can't, either way you are correct.
     
  19. Seltzer

    Seltzer Elite Member

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    Nice to read that you got good lab results. :)
     
  20. Jaer

    Jaer Well-Known Member

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    We're all a bit crazy, here.

    Glad that when I got through to this last post, you had the results of your test. Waiting to read about those test results was like waiting for something good to happen to the Starks in Game of Thrones. Just kept thinking, "Surely the next post will be the test results!"

    Jaer
    is glad for the good news!
     

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