My First Real Run On A Real Road

Let's Do Some Running!
Okay so it was walk and then run and then walk some more. There is a loop near my house which is close to a mile all the way arround. At my last PT session, I walked and ran on a treadmill and did 1 mile. So today I got out on the road. I walked 3 minutes and ran 2 1/2 minutes alternatively for 1 mile and a quarter and it took about 15 minutes. It felt good. I was a little sore after but I felt good.

Stretch
Yes, I stretched before and after. It made a lot of difference and the movement in my right ankle seems to be improving a lot.

Small Incramental Steps
Now I will increase next week by 3 minutes. I will probably add it to the Wednesday walk. So monday will be 15 minutes and Wednesday will be 18 minutes. I will then figure out how I should be increasing the amount of time I run and shorten the amount of time I walk. Then I can get my fat butt in shape.

Start Running From Scratch

A Great Article Runner's World has a great article about how to start running. It is for people who are new to running or someone who is starting back to running after a long lay off or injury. The Title is "A Fresh Start". Check it out. I will as I get my fat butt in shape.

Just Another Walk

Well, I slapped on the pedometer and off I went. I walked just over a half a mile. According to my pedometer most of it was done at an aerobic pace. Yeah! However it said I only burned 47 calories. Booo! That is like one corn flake! It only took 11 minutes, so we are making progress. I will feel better when I am back to running. I so need to get my butt back in shape!

Walking for Exercises

Right Now About all I can really do for exercise is walk. I have a pedometer and I have measured distance on my road so I can track how far I can walk (Actually run, prior to the accident.) Getting Started As soon as I got the Okay to walk, I walked a quarter of a mile. Then I walked a quarter of a mile, four different days. Each week, I would increase the distance. This week I will be walking 5 miles. Ultimately I want to wear my pedometer all the time and walk 10,000 steps a day. Rules of Thumb You should increase you walking by no more than 20% of the miles you walked the previous week. So lets say you walked 10 miles in a week. 20% of 10 miles is 2 miles. That means you shouldn't walk more than 12 miles the next week. That DOES NOT MEAN walk 10 miles on Saturday then walk 12 miles on Monday because it is the next week. What I Did Today I am luck to live close to the grocery store so I walked to the store and picked up a few things for dinner. Total Distance to the store and back is 1.5 miles.

How Far I Walk

I need to get my fat butt in shape, but I do not feel like I am making Progress. The Appointment I had my Vascular (having to do with my Aneurysm) appointment this past Tuesday. Well, in spite of Medication my blood pressure is not where they want it 131/60. The top number needs to be bellow 130. In spite of increased walking, I now way 200.0 lbs. New Information My aneurysm hasn't changed in size or length, but I had a CT scan with a special dye called contrast. What they saw were two holes in the wall of the Aorta wall. One at the bottom of the aneurysm and one at the top. As they watched the dye they saw it enter the bottom hole and move up to the top hole and out. That is right, the blood was flowing the wrong way through the wall of my Aorta. Now they want to do surgery to fix it. We decided to talk about it (We as in my wife and I, and talk to other medical professionals who are our friends.) My biggest concern is that surgery was originally ruled out because in 25 years the hardware would go bad and need to be replaced. That would make me 66. Not a good age for surgery. Doctors said it would be better to wait a few years because medicine was advancing and new technology may be available. Well, now they want me to have surgery, which mean I am looking at surgery again at about 66. One thing is for sure though, it is not getting better and it is not changing fast. But it ca only get worse. Once it gets a centimeter bigger, the odds are 90% chance of this thing blowing with in six months of that change. My Weight Well, the medication I am on to keep my blood pressure down make me tired. So tired that as soon as I finish walking I need to take a nap. The problem is I am gaining weight fast, because I really am quite inactive. I might be up to 3 miles a week, but that isn't crap. And then I get tired and can't do anymore. So I am gaining weight and it is causing my blood presure to go up! We are trying to find a new medication. I will keep you posted.

My Vital Data, Measurements, and Weight

All right here they are. All the vital health data that I can think of. If I need another, please let me know and I will se what I can do.

1. Weight = 199.2 lbs
2. BFP = 23%
3. BP = 120/60
4. RHR = 70 bps
5. SHR = 81 bps

Measurements

1. Neck = 17.5 in
2. Chest (relaxed) = 43 in
3. Chest Expanded = 46.5 in
4. Expansion = 3.5 in
5. Waist = 44 in
6. Bicept = 13 in
7. Forearm = 11 in
8. Hips = 40 in
9. Thigh = 22 in
10. Calves = 14

Damaged Joints vs. Okay Joints Right Wrist = 7.5 in and Left Wrist = 7 (.5 inches in swelling) Right Ankle = 10 and Left Ankle = 9 (1 inch in swelling) I so need to get my fat butt in shape.

My Current Workouts to Recovery

I so need to get my fat butt in shape. So far for workouts all I have been able to do is walk. The first week I walked a 1/4 of a mile twice. Total = .5 miles The next week I walked a 1/2 mile 4 times. Total = 2 miles This passed week I walked a 1/2 mile twice and over a mile today. Total = 2.25 Miles I will keep you posted to my progress.