Boot Camp!

Day three and I'm feeling sore but also more energized.  Tomorrow is a "down" day and then Friday we run a mile, so I'm feeling good that we're not going to stay at the level of muscle work that we've been at for Mon - Wed.

Not what I'd choose, but also not impossible, to get up at 4:30 a.m.  I also find it nice to have such a long day.  I am tired by 10 p.m., but that's fine.  No late dates for me though ;)

I'm eating okay I think.  Don't feel like drinking much--had a half glass of wine with dinner and then I was done; had some food just before I went to bed because I was getting pretty hungry, but not eating much in the evenings (hard to eat when you're tired!).  The by-products of exercise for me include making it easier to stay on a diet that's good for me.

So . . . . For at least this week, my morning exercise is all I'm doing.  I want to bike on the weekends.  I'm going to give it two weeks as I increase my effort next week and then may start swimming during the week a couple days as well; I also want to get back to yoga (my yoga teacher will be back from her vacation then also).  Want to be sure my exercise isn't taxing on my knees since this exercise does give my knees a good workout.

Exercise for this week then:
7/7 - 7/11:  Boot camp
7/12 or 13:  Bike

7/14  Boot camp
7/15-16--needed a boot camp rest and good sleep; feels much better AND I was much more productive during the day.  Talked with the instructor and have decided to do this 3x/week--she said 5days was really grueling.  I think my body was telling me I wasn't cut out for 5 days, at least not now.  If I do three bike once or twice, that'll be 5 days of exercise a week (plus yoga on Th)
7/17-20:  walked on campus, walked in New York

7/21, 23, 25:  Boot camp MWF
7/24--Th:  helped Andrew and Rachel move (lots of stairs and upper body work); walked the pup 3x
7/26--Sat:  biked 1 hr+, 14 mi. (went faster w/less effort--bet it's boot camp!)

Back to regular exercise

Biking.  It's what I need to do, so I have been.  Now that I'm back on some kind of regular exercise, I'll start posting so that I can keep myself motivated:

Biking (1 hr 30 min) earlier in the week (can't remember when--18 mi
Thursday:  biking a.m. (1hr 20 min)--16 mi.
yoga p.m. (1 hr 30 min)
Friday:  walk 1.45 miles
Sunday:  bike 18 miles, or about 1 hr 20 min.

Monday (June 2) - Saturday (June 7):  biking 17 mi (Tu); gym 40 min (Wed); yoga 1.5 hr. (Th); 1/2 day of heavy lifting to clean house for carpet cleaning (Fri); biking 11 mi. (Sat)

To do: 
Monday (June 9):  Walk 2 trails at Woodland Mound Park
Tues (June 10): Bike?
Th-Sa (June 12-June 14): work out at the Washington D.C. hotel  
(walked so much the entire time I was in D.C. that I didn't work out extra)

Week of June 16 - June 23
Biked twice:  8 miles (40 min) and 12 miles (1 hr)

Thursday, June 26: Walked 1 hour (~2.75-3 miles); yoga
Going on an up/down diet (low cals every other day) with low starting today.  400-500 cal on down days; 2000 or so (eat at will, but eat well) on up days

Friday:  Up (boot camp eval)
Saturday: Down (bike today or tomorrow) (yoga; Rodney Yee tape: 20 min+))
Sunday: Up (bike 16-17 miles)
Monday: Down (walk 40 min)
Tuesday: Up--didn't do exercise and this is something I need to work on--I want to do at least a little something EACH DAY
Wed: Down (bike today or tomorrow) [ugh! 90% humidity!  May plan to hit the gym early afternoon as a break in my work at home.  Unfortunately have bruises up and down my forearm from the allergy test yesterday that look pretty gross.  Will need to figure how to "disguise" them.]
Th:  Up
Fri: Down biked 15 miles
Sat: Up walk/run training schedule--5 min walk, 1 min run; ran in Sharon Woods on grass and trail.  May try to run on the track at the Rec Center as things heat up later this month.
Sun: Down (bike in a.m.)

Schedule I'm going to try to follow for the next 8-10 weeks (may take me longer as I'm also biking in between and not sure I want to advance at rate of 1 week each level in the beginning stages.  I'll have to see how well that works).

1. Mandatory 2 day rest between workouts for 2 weeks
2. Advance 1 level per week
3. Running pace patient specific 95.0-6.0 mph)

Chart and instructions from:  "Return to Running After Knee Surgery" from OPTM Physical Therapy Group found at:
http://optmtherapy.com/content/return-running-after-knee-surgery

Monday, July 7, starting boot camp; next post for that!

Back to an Active Summer

Okay, back to some kind of regular exercise.  Rehab ends next week.  Can't walk for exercise or run. 

So it's biking and other kinds of exercise at home and rec center. Starting with a week of better eating beginning tomorrow.

Checking In

I am still here, still trying to stay fit and move ahead.  Surgery on my knee is schedule for two weeks from tomorrow.  Hate the idea, like the idea that I can then move on from there to get back into walking and running shape.  Just hope it goes as planned.  Fingers crossed!