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Kaizen - Continuous Improvement

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

  1. Seltzer

    Seltzer Elite Member

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    Glad you found the EZpass.

    Like you I was very surprised that Ms. Manigault was so easily able to secretly record conversations in a supposedly secure area of the White House.
     
  2. Shamie

    Shamie Senior Member

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    Thank you about the EZ pass. I know now it is easy to record or video everything nowadays, but you would think the CIA would have developed something to prevent that in critical locations. Or at least to determine if someone is recording.

    Running / walking today: 6.30; w-t-d: 13.49; m-t-d: 57.53

    Steps yesterday: 6,681
    Sleep: Tues / Weds night: 6.49 (2.06 deep, 4.43 light)
    workout streak: 41 days (prior streak 34 days)

    Weds - 8/22/18. 70 treadmill (63 running; 7 walking); 20 minutes sauna. m-t-d workouts: 22/22. Almost took a rest day, but then decided I should not take a rest day until I am done with Lifetime Fitness (last day this season is a week from today). I probably would have been better off taking a rest day, my right heel was in real pain after I was done running. I think I might have it checked out by a doctor. Not sure what they could do, so don't know if it is a waste of time to go to the doctor. I had pain in my elbows, and once I stopped arm training, slowly it disappeared. After NYC marathon, I am going to start arm training again. Probably the same would happen if I stopped running, but I want to run the NYC marathon in a little over 2 months, so if I want that to happen, I can't stop running now.

    Tues nutrition: 3424 (identical nutrition as the day before)

    Carbs: 363 42%
    Protein: 177 21%
    Fat: 150 39%
    Total: 102%
    sodium: 2630

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

    Seltzer Elite Member

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    How about running less often while still doing your long runs?
     
  4. Shamie

    Shamie Senior Member

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    Thanks for the suggestion.


    Running / walking today: 0.00; w-t-d: 13.49; m-t-d: 57.53

    Steps yesterday: 16,787
    Sleep: Weds / Thurs night: 5.49 (1.35 deep, 4.14 light)
    workout streak: 42 days (prior streak 34 days)

    Thurs - 8/23/18. back; ab training; 25 minutes sauna. m-t-d workouts: 23/23. 4 exercises / 22 sets / 325 reps. Abs: 2 exercises / 7 sets / 440 reps. Heel feels slightly better than yesterday, but I am not running until it is healed. I am still limping when I walk. I will do some sort of other type of cardio until I can run again (stair master, bike or elliptical). Tomorrow I plan to train legs. The only exercises I won't do are seated calf raises, and angled calf raises.

    Weds nutrition: 3424 (identical nutrition as the day before) :boredtodeath:

    Carbs: 363 42%
    Protein: 177 21%
    Fat: 150 39%
    Total: 102%
    sodium: 2630

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

    macdiver Well-Known Member

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    Hope your heel issue resolves quickly.
     
  6. Shamie

    Shamie Senior Member

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    Thank you.

    Running / walking today: 0.00; w-t-d: 13.49; m-t-d: 57.53

    Steps yesterday: 11,132
    Sleep: Thurs / Fri night: 5.47 (3.31 deep, 2.16 light)
    workout streak: 43 days (prior streak 34 days)

    Friday - 8/24/18. leg training; 20 minutes sauna. m-t-d workouts: 24/24. 9 exercises / 47 sets / 586 reps. Good workout today. Heel feels a lot better, though I won't be running for at least a week or two. When I do start running, I am going to change the running shoes I am wearing. The last 2 pair were Nike, they were made for a more natural feel when running. Sort of like running with no shoes, little support. I think I need more support when I run, and I am going to go back to the same type of running shoes that I had been wearing, Asics Gel Nimbus. Tomorrow I hope to train chest. Happy Friday.


    Thurs nutrition: 3224

    Carbs: 322 40%
    Protein: 175 22%
    Fat: 146 41%
    Total: 103%
    sodium: 2450

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

    Seltzer Elite Member

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    Do you buy your shoes at a dedicated running store like Road Runner Sports or Fleet Feet? They would likely be able to give you guidance about how to proceed. Wish you well.
     
  8. macdiver

    macdiver Well-Known Member

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    After NYC, you may want to try Hoka Hoka. I've had several people tell me how cushioned yet supportive they are. I would stay with what you are used to for the marathon.
     
  9. Shamie

    Shamie Senior Member

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    Thank you. I was actually thinking of going to Road Runners Sports, and see if I can get an insert for the running shoe. My heel is not getting better.

    Thank you. I have heard of those running shoes, judging by how they look, they must have a lot of support.


    Running / walking today: 0.00; w-t-d: 0.00; m-t-d: 57.53

    Steps Friday: 7,402
    Steps Saturday: 6,295
    Steps yesterday: 7,339
    Sleep: Fri / Sat night: 8.02 (3.42 deep, 4.20 light)
    Sleep: Sat / Sun night: 9.00 (3.11 deep, 5.49 light)
    Sleep: Sun / Mon night: 7.14 (1.17 deep, 5.57 light)
    workout streak: 46 days (prior streak 34 days)


    Sat - 8/25/18. chest; abs; 30 minutes sauna. m-t-d workouts: 25/25. 10 exercises / 50 sets / 671 reps. Abs: 1 exercise / 6 sets / 300 reps.

    Sun - 8/26/18. back; abs; 30 minutes sauna. m-t-d workouts: 26/26. 9 exercises / 45 sets / 540 reps. Abs: 1 exercise / 5 sets / 400 reps.

    Mon - 8/27/18. 30 elliptical; 30 elliptical; 30 minutes sauna. m-t-d workouts: 27/27. Today, since I can't run, I tried 2 different types of elliptical. I have been at that gym every summer since 2013, and this is the first time I tried the elliptical machines.:o The first machine was a Life Fitness branded machine, and it got my heart rate to about what it is when walking 95-100. But the 2nd machine, was made by Technogym, got my heart rate to almost what it gets to when I run (mid 130's). Too bad I am only going to be at that gym 2 more days, since I would like to use that machine going forward. Tomorrow I hope to train shoulders.

    Friday nutrition: 3276

    Carbs: 421 51%
    Protein: 148 32%
    Fat: 146 18%
    Total: 117 32%
    sodium: 3206

    Sat nutrition: 4146

    Carbs: 473 46%
    Protein: 278 27%
    Fat: 148 32%
    Total: 105%
    sodium: 5809 :eek:

    Sunday nutrition: 3265

    Carbs: 288 35%
    Protein: 183 22%
    Fat: 160 44%
    Total: 101%
    sodium: 2543

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

    Shamie Senior Member

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    Running / walking today: 0.00; w-t-d: 0.00; m-t-d: 57.53

    Steps yesterday: 7,394
    Sleep: Mon / Tues night: 5.29 (1.45 deep, 3.4457 light)
    workout streak: 47 days (prior streak 34 days)


    Tues - 8/28/18. shoulders; triceps, 30 minutes sauna. m-t-d workouts: 28/28. 9 exercises / 45 sets / 545 reps. In addition to a can of sardines I ate yesterday, I ate a can of anchovies. The can was very small, only 50 calories in the whole can (packed in oil), but that tiny can had 1,720 mg of sodium (and it tasted it). I don't think I ever had anchovies before, and I don't think I will ever have them again. After a few minutes of walking in pain in the morning, I am pretty much back to normal walking. Though sometimes when I am just not even moving the leg, pain radiates out of the heel. Diagnosing myself from the internet, I think the injury is plantar fasciitis. Tomorrow I am either doing 60 minutes on the elliptical, or back training.

    Monday nutrition: 3585

    Carbs: 354 39%
    Protein: 192 21%
    Fat: 160 40%
    Total: 100%
    sodium: 4263

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

    Seltzer Elite Member

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    Unlike sardines, eating a whole can of anchovies is an adventure. I have both in my pantry and use the latter as a flavor enhancement.

    Glad you're somewhat on the mend with your heel. Given that you want to run the NYC Marathon have you thought about seeing a medical professional instead of Dr. Internet?
     
  12. Shamie

    Shamie Senior Member

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    I heard of anchovies on pizza, but to me it never sounded so appetizing to put fish on pizza. :confused: I only order pizza with no topping, or extra cheese.

    Before going to the doctor, I am going to wait and see if it gets better by itself. I feel like I was burnt at the doctor last time, when I spent $400.00 for 2 office visits, just to check my blood pressure, and for him to prescribe blood pressure medication. Since then, I have new Cigna insurance coverage, I have a $5,000 deductible, so it is going to cost me the full amount of the visit, plus any x-rays or scans they want to do. My deductible this year goes from 6/01-12/31, and I haven't used it so far since 6/1. I plan on no doctor visits until 1/1/19 (at the earliest). :), then at least the deductible period will be 1/01-12/31.

    Running / walking today: 0.00; w-t-d: 0.00; m-t-d: 57.53

    Steps yesterday: 11,617
    Sleep: Tues / Weds night: 5.39 (2.09 deep, 3.30 light)
    workout streak: 48 days (prior streak 34 days)


    Weds - 8/29/18. 35 elliptical; 30 stationary bike, 30 minutes sauna. m-t-d workouts: 29/29. Today was my last day at Lifetime Fitness until the end of May next year. :cry:It is funny, at the start of the season I hated it, and wanted to cancel, now at the end of the season I don't want to leave. Back to LA Fitness tomorrow. I plan on back training.

    Tues nutrition: 3401

    Carbs: 336 40%
    Protein: 176 21%
    Fat: 155 41%
    Total: 102%
    sodium: 2390

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

    Seltzer Elite Member

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    I have never heard of an anchovy pizza and while I do like them, I'm pretty darn sure I wouldn't order it. :-)

    Hoping that you find a solution to your heel problem. :nod:
     
  14. Shamie

    Shamie Senior Member

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    Thank you.

    Running / walking today: 0.00; w-t-d: 0.00; m-t-d: 57.53

    Steps yesterday: 10,351
    Sleep: Weds / Thurs night: 8.41 (4.05 deep, 4.36 light)
    workout streak: 49 days (prior streak 34 days)


    Thurs - 8/30/18. back; abs, 30 minutes sauna. m-t-d workouts: 30/30. 6 exercises / 31 sets / 425 reps. Abs: 1 exercises / 5 sets / 200 reps (cable crunches). I was just in a TJX Maxx store, looking to buy some undershirts. On the undershirt rack, there was a package of inserts for Plantar Faciitas in my size. It was just placed there out of nowhere. I took that as a sign that I should buy them. :crazy: Back to LA Fitness today, not one thing changed there in 3 months. I shouldn't say that, they put a big sign on the sauna, that you can't wear shoes or sneakers in there, and you can't hang clothing to dry. Nobody will listen, but I would be happy if they did not hang clothing to dry in there (it is not a laundermat). Nobody in there wants to smell other peoples used gym clothes hanging there to dry. :barf: I liked being back there today, I like some of their equipment better than the other gym. Except regarding the sauna, Lifetime has this well lit bright sauna. LA Fitness it is dark, and not as hot as the sauna at Lifetime. The other sauna is a steady 195 degrees. This sauna varies, today it was 180. It wouldn't be that dark, but the light always burns out, and they take their time replacing it. But even when the light is working, it is not light enough to read in there. Tomorrow leg training.

    Weds nutrition: 3120

    Carbs: 336 40%
    Protein: 176 21%
    Fat: 155 41%
    Total: 102%
    sodium: 2390

    Believe you can, believe you can't, either way you are correct.
     
    #7514 Shamie, Aug 30, 2018
    Last edited: Sep 4, 2018
  15. Shamie

    Shamie Senior Member

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    Running / walking today: 0.00; w-t-d: 0.00; m-t-d: 57.53

    Steps yesterday: 9,153
    Sleep: Thurs / Fri night: 5.24 (2.12 deep, 3.12 light)
    workout streak: 50 days (prior streak 34 days)


    Friday - 8/31/18. 35 elliptical; 30 stationary bike, 20 minutes sauna. m-t-d workouts: 31/31. Last night, I stopped at CVS to get the Shingles vaccine. I already got it at the end of May, but you have to go back between 2-6 months later for a second shot (identical shot and dose). I felt fine after the May shot, and the same pharmacist gave me the shot yesterday, but I have been feeling lousy since after I got the shot yesterday. I feel weak, sort of like I have the flu, and my arm hurts at the spot where I got the shot. I would have skipped working out, but this was the last day of the month, and I hit 50 days for the workout streak today. But the workout today was a waste of time. Happy Labor Day weekend.


    Thurs nutrition: 3626

    Carbs: 369 41%
    Protein: 199 22%
    Fat: 153 38%
    Total: 101%
    sodium: 3722

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

    Shamie Senior Member

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    Running / walking today: 0.00; w-t-d: 0.00; m-t-d: 0.00

    Steps Fri: 2,573
    Steps Sat: 356 :eek: (not a misprint)
    Steps Sun: 4,880
    Steps yesterday: 4,410

    Sleep: Fri / Sat night: 9.45 (3.27 deep, 6.15 light)
    Sleep: Sat / Sun night: 4.59 (2.07 deep, 2.52 light)
    Sleep: Sun / Mon night: 7.12 (3.56 deep, 3.16 light)
    Sleep: Mon / Tues night: 4.45 (1.19 deep, 3.26 light) + slept on the whole bus ride on my commute this morning. :)

    workout streak: 3 days (prior streak 50 days)


    Sat - 9/01/18. rest day. m-t-d workouts: 0/1.

    Sun - 9/02/18. leg training; 25 sauna. m-t-d workouts: 1/2. 9 exercises / 46 sets / 546 reps.

    Mon - 9/03/18. 60 elliptical; 25+10 sauna. m-t-d workouts: 2/3.

    Tues - 9/04/18. shoulders; triceps, 20 sauna. m-t-d workouts: 3/4. 9 exercises / 46 sets / 470 reps. Foot is not getting better, so I made an appointment with a podiatrist. I wasn't really sure if I should make it with the rheumatologist (my arthritis doctor), but decided I would first see the podiatrist. I don't think I will be running in the NYC marathon this year, though I won't be sure until I see the doctor. But If I can start running by 9/15, that will give me 6 weeks to get ready. Not much time, but I wouldn't mind having a mediocre finish time, as long as I finished before the race cutoff (which I think is 8 hours). Tomorrow I plan 60 minutes on the elliptical.

    Friday nutrition: 3642

    Carbs: 382 42%
    Protein: 152 17%
    Fat: 175 43%
    Total: 102%
    sodium: 3537

    Sat nutrition: 3221

    Carbs: 398 49%
    Protein: 160 20%
    Fat: 117 33%
    Total: 102%
    sodium: 2461

    Sun nutrition: 3504

    Carbs: 522 60%
    Protein: 118 14%
    Fat: 102 26%
    Total: 100%
    sodium: 7661:eek:

    Mon nutrition: 3342

    Carbs: 339 41%
    Protein: 177 21%
    Fat: 140 38%
    Total: 100%
    sodium: 2615

    Believe you can, believe you can't, either way you are correct.
     
    #7516 Shamie, Sep 4, 2018
    Last edited: Sep 4, 2018
  17. Shamie

    Shamie Senior Member

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    Running / walking today: 0.00; w-t-d: 0.00; m-t-d: 0.00

    Steps yesterday: 8,287

    Sleep: Tues / Weds night: 6.54 (1.25 deep, 5.29 light) + slept on the whole bus ride on my commute this morning. :)

    workout streak: 4 days (prior streak 50 days)

    Weds - 9/05/18. 60 elliptical, 25 sauna. m-t-d workouts: 4/5. Tomorrow I plan back & ab training. Otherwise, I can think of nothing to write today.

    Tues nutrition: 3,373

    Carbs: 379 45%
    Protein: 171 20%
    Fat: 133 35%
    Total: 100%
    sodium: 2658

    Believe you can, believe you can't, either way you are correct.
     
    #7517 Shamie, Sep 5, 2018
    Last edited: Sep 6, 2018
  18. Shamie

    Shamie Senior Member

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    Running / walking today: 0.00; w-t-d: 0.00; m-t-d: 0.00

    Steps yesterday: 11,635

    Sleep: Weds / Thurs night: 5.33 (2.56 deep, 2.37 light) - more deep than light, which is good.

    workout streak: 5 days (prior streak 50 days)

    Thurs - 9/06/18. back; abs, 20 sauna. m-t-d workouts: 5/6. Strong workout today. 6 exercises / 30 sets / 375 reps. Abs 1 exercise / 3 sets / 240 reps. I wonder if I will ever be able to do unassisted chin ups. Right now, I am doing 2x25 (set @ 50 lbs); 2x25 (set @ 45 lbs); 1x25 (set @ 40 lbs). One thing I am intent on doing is chin ups unassisted. That is the one thing that bothers me the most, that I can't do. On the other hand, I only started doing chin ups a few months ago. Last week by accident I set the machine at 30 lbs, and while it was harder, I still was able to do 25 reps. When I was done, I was confused why it was so hard, until I realized I set the machine incorrectly from what I thought I set it at. Today in addition, I did 5 sets x 10 of seated rows, one arm bent over rows, t-bar rows, isolateral rows, and lat pull downs (5x15). I wanted to also use the pull down machine, instead of the bent over rows, but that piece of equipment was being used, and I was running out of time. Training my back the last few months twice a week has paid off, since now I measure a solid 44 to 44.50 inches (hope to get to 45"). But part of the growth is fat, since I am 10 pounds heavier now than I was at the start of the year.:( Tomorrow I hope to do leg training.

    Weds nutrition: 3323 (actual was 2,853 - carryover from what was not included in the past)

    Carbs: 387 47%
    Protein: 167 20%
    Fat: 138 37%
    Total: 104%
    sodium: 2,829

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

    Shamie Senior Member

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    Running / walking today: 0.00; w-t-d: 0.00; m-t-d: 0.00

    Steps yesterday: 8,505

    Sleep: Thurs / Friday night: 4.58 (.41 deep, 4.17 light) - poor amount of deep sleep.

    workout streak: 6 days (prior streak 50 days)

    Friday - 9/07/18. leg training, 20 sauna. m-t-d workouts: 6/7. 8 exercises / 41 sets / 526 reps. Now my heel feels back to normal walking, but sometimes out of the blue (like today sitting on the bus), it throbs with pain. Until that happened this morning, I was considering cancelling my appointment with the podiatrist on Monday, but I think I will see him anyway. After a week, I am already used to this gym again. The location of this gym is much better for me. My only issue is that if I collapsed, and they had to use the defibrillator on me, I don't think the people who work there would know what to do, and I would be history. Maybe later in the day, there are more people working out and some of them might know what to do, but at 5:00-6:00 am, the gym is pretty sparse. I doubt any employees are trained, and more than likely, it wouldn't even occur to them to use it (until it is too late). At Lifetime, I believe that every single employee is trained on how to use it, and even if they weren't, it is located very close to the police department, and they would know what to do. Happy Friday.

    Thurs nutrition: (don't have the info with me)

    Carbs: %
    Protein: %
    Fat: %
    Total: %
    sodium:

    Believe you can, believe you can't, either way you are correct.
     
    #7519 Shamie, Sep 7, 2018
    Last edited: Sep 7, 2018
  20. macdiver

    macdiver Well-Known Member

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    At my office we have a defibrillator. Once you turn it on it walks you through the process including step #1. Call 911. It is automatic and won't shock you if you have a heartbeat. Hopefully your gyms defibrillator is similar. Moreso, Hopefully, you will never need to find out
     

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