bike circuit in ATL

 At Roya's house this week.   Yesterday did the usual ~ mile circuit with 3 hill climbs 4x.  Also, resistance work and a 2 mile hike after dinner.   Fat is coming off slowly. 

With so many short hills and ups and downs, HR graph looked pretty weird.  None of the hills were long enough to generate a high HR.   Just a dozen short sprints.

Bike ride

6.8 miles

Max HR - 170

Avg HR - 142

Roya has a pullup bar so I brought my hanging ab straps and ab wheel.  

Roya got bummed by her reading on my Hume scale showing her bodyfat at 26% and her 'metabolic age' at 61.  (I'm at 13% BF and m-age 48).  A lot of that is genetic I think, and the 'metabolic age' is basically a algorithm.  

Hume's "metabolic age" is based on basic metabolic rate (BMR) -  number of calories your body burns at rest—compared against the average BMR for others of your same chronological age, gender, and height.   Hume platform bases this metric on several specific physiological variables, particularly body composition.  Lean muscle mass, total body fat, and visceral fat. (Muscle tissue requires more energy to maintain than fat, which directly raises your BMR).   Of course this proprietary algorithm is probably not accurate, consistent, and is only as good as the measuring tool, which isn't very good.  It's just a general indication.   The scale weighs a bit more than the beam balance (physicians scale). 144.1 on the Hume, 143.5 on the beam scale.  

Going to hit the resistance today.  

A friend of mine who is a retired 2x World 400m Masters champion in my age group just completed this enormous bike climb in the UK.  95 miles including 6 climbs with a total ascent of 2332 meters.  He did it in about 6 hrs.  I can't imagine.  Just the first climb in the series of 6 is about what Raccoon mtn is.  He retired from track after a very serious knee injury and surgery, probably more serious than mine.  Amazing that knees can handle such severe biking but not sprint training.  Sprint training is very specialized.

bike climb, NCAAs

Roark's Cove Rd bike climb.   This one was a bitch.  Not bad conditions, about 80º and humid.  Having the previous climb season PR on my mind I probably went out too hard.  I climbed the big hill about 3 sec ahead of last climb but couldn't maintain the 21:38 pace from last time.  HR was way higher this time.  

Roark's Cove bike climb

Total time - 22:32

Avg speed - 6.1 mph

Max HR - 183

HR over 170 - 14:27

HR over 180 - 2:09

Compare with last time, HR over 170 was only 4:07.  Of the 14:27 over 170, several min of that was over 177.  So it was a really hard effort.  I didn't feel like it but was going into town for an errand and I thought I should burn some calories.  Besides having a fairly heavy training load the last few days, I'm 2 lbs heavier than last climb.  Getting sick of being over optimum weight. I need to face the fact that at 145.5 lbs, I'm 5 lbs overweight.  

So, need to self correct here.  I'm going to Roya's house where I'll eat better.  Not eating real bad, but the nuts, dried fruit, and Wasa crackers with nut butters and preserves need to go.  If I'm disciplined, I could be where I want to be in a week.  

I'm feeling some progress in my knee health and hope to take another crack at track training in the fall.  Having some success in short hill sprints,  maybe that's the ticket, short to long.  If i ever am able to train again, it will take 5 mo to get to elite level, but maybe this crosstraining will help.  I dream about track training sometimes. 

---

UPDATE:

Best NCAAs ever

The NCAA DI track championships have been phenomenal.  World leading times in the sprints, college records broken, and a WR in the 110H.   MTSU's Mustapha B. took 6th in the 100m (9.99) and 4th in the 200m with a school record PB of 20.04, sadly missed the bronze by 0.02.  Women's finals tomorrow.  These times were CRAZY, certainly faster than the pro circuit.  All wind legal except the 100m was just over.  I've noted foreign athletes,  will represent their home countries in international competition:

Men:

100m - 9.72 (+2.2)  Kanyinsola Ajayi (Nigeria)

200m - 19.63  Jaiden Reid (Cayman Is) 

400m - 43.38 (4th fastest all time)  Samuel Ogazi (Nigeria)

110H - 12.75 World Record (semis)  Ja'Kobe Tharp

4x400m relay - GA 2:57.93 (42.99 anchor leg - Jonathan Simms) 

Women (semis):

100m - 10.63 (5th fastest all time) Adejah Hodge (BVI) 

200m - 21.68 Adejah Hodge 

400m - 48.79 Dejanea Oakley 

800m  - 1:56.85 Sanu Jallow

These were all college records except for the Mens's 100m because of wind.

water running, short hills, resistance

Gorgeous summer like day on the mountain.  I just love it.  I went to the lake today and had the place to myself for almost 2 hrs.  Did a set of water running and it was harder than expected.  Also today, did some upper body and some 40m hill sprints.  

I definitely felt the pump in my quads after a few reps of water running.  I dd 4 sets of 60 (L+R) strides.  Each set takes about 80 sec, and 60 sec rest in between.   Then I did some short hill sprints.  Like with any type of running, some minor pain on the first 2 reps that goes away.  I do notice that paying attention to my form and keeping it aligned helps alleviate knee pain.  

Water running

4 x 60 (L+R) strides w/ 1 min rest

Hill sprints 

3 x 20m

5 x 40m

Also have been trying to develop my core and doing various resistance exercises.   My most recent measurements on the Hume pod show a slight increase in muscle mass and decrease in body fat despite being heavier, about 145 lbs. 

Definitely living in paradise.  It reached 84º here in Sewanee.  By contrast it was 98º with a heat index of 108º down the mtn in Murfreesboro.  

My almost 40 yr old motorcycle gets me there.  

 

Bike sprint PR, swim and water running

Another PR for the 2.5 mile bike sprint on gravel with the mtn bike.  

2.5 mile mountain bike sprint - Laurel Branch Trl

Time - 9:38

Avg speed - 14.0 mph

Max HR - 175

HR over 160 - 7:32 

HR over 170 - 2:01

Avg HR - 161

Beat my previous PR by 6 sec.  It was hard.  

Going to go to the lake later and do some water running.   Forecast to be 86º today but the only rain storm in the state happened to be over my house this morning and has kept temps in the mid - upper 70ºs. 

Yesterday, did some pullups and some squats.  Back slid a little in weight.  144 lbs, still 13% bodyfat

Update:

Went to the lake today, did a little water running and a 370 yd swim.  Beautiful.  Water still cool, 81º at the surface.  

Small stadium stairs

Did stadium stairs at 7:30 this morning at the Vestal HS with my nephew Kris.   Kris is 39, wealthy investor and has 3 insurance offices.  Strong guy, fit.  

These stairs were about half the height or less than the MTSU stadium.  

We did 20x consecutively.  HR hit 178 on the last one.  

I wanted to do another set but Kris folded.

It's ok, I have to travel today.  But, with all the food I've been eating, this was much needed.  

Stretches, Drills 

20x Stadium Stairs - Vestal HS

This and the Friday bike climb have kept me from backsliding much. 

This is Kris and his family.  Very sports oriented.  His 12 yr old son Tiano is already my size and is a standout in football, baseball, and basketball.  His daughter will be the sprinter.  She is super fast for an 8 yr old.  Wife Sabrina is from Argentina.   He was telling me about his investment strategy and upcoming vacations.  He's going to Barcelona, cruise to Mallorca, a seaside villa in Portugal.  Always flies his family first class.   They've been around the world.  

Tom's daughter's wedding went well, and I played the ceremony and the cocktail hour prior to the dinner for about 100 people.  

Photos:  Kari and Billy.   Billy is an electrical engineer works for a rail company.  

 

Bride and groom.

Parents moving back to FL after making arrangements to move to Binghamton.  Total 'about face' after a week.   Crazy.   Mom and dad are 86 and 84, never know when or if it will be the last time we'll all be together.  

The hills of Conklin on the bike

After playing the wedding rehearsal, I had nothing to do and instead of spending my entire evening alone in my hotel, I got my brother's bike and did a 10 mile loop in Conklin Forks.  Of the 3 hill climbs I did last year, this was the hardest, so I chose this one.  

From my brother's house:  Conklin Rd to Fallbrook to Stetson to Finch to Ross Hill to State Line to Brady Hill to Conklin Forks to Conklin Rd.   About a 750' elevation gain, 1047' of total climbing.  

Conklin Forks is still beautiful and so quiet.   

I took a ride across the bridge to Kirkwood which is closed to cars, but not bikes.  

The Susquehanna River that I grew up on, still beautiful also.  

stadium stairs

Was in Murfreesboro yesterday, took advantage of the MTSU stadium stairs.   I probably over did it a bit.   Did 20x which was the most in a long time.  But it took me over an hour.   

20x stadium stairs - MTSU Floyd stadium

Did these in sets of 6, 3, 3, 3, 3, 2.    Knee was a little sore afterward as well and calves and quads.   After the workout, was down to 141.1, but morning weight was a 142.2.   

Today, did a leisurely bike ride and resistance work - pullups, pushups, ab wheel, hip thrusts, etc..

Leaving tomorrow early for NY to play my niece's wedding.  Probably 5 days of very little exercise coming up.   

This was my last one, #20.  Barely making it...

 

Bike spring, resistance

Another PR in the 2.5 mile bike sprint on gravel with the heavy mtn bike.  Again, wasn't 'trying' for a PR, just working hard  

2.5 mile mountain bike sprint - Laurel Branch Trl

Time - 9:44

Max HR - 177

HR hit 160 one minute into the sprint and stayed there for about the next 5:17, then above 170 the rest of the way.  

Also did some resistance last night.  I think the hip thrust deck that I have is the single hardest piece of equipment.  I've been doing 20x with 3 bands, holding the last 5.   2 or 3 sets.  Best glute exercise.

Was going to go to Murfreesboro today but it stormed.  Was going to run stadium stairs, maybe tomorrow.  

Weight is about the same despite really light eating.   Yesterday, I ate a lb of grilled tuna, 2 apples,  an orange and some Wasa crackers.   Probably about 1400 cal.   Getting to that 'jelly belly' stage where the last of the fat softens up before it goes away.   A hard process but it's going.    Still at ~143 lbs and 13% body fat according to the Hume pod.    

Bike climb

 Did a bike climb today, didn't intend to really bust it but I did.  Fastest post op and fastest in about 2 yrs.   I thought I'd just keep my HR low today and just burn some calories but, after making good time on the first half, I started cranking toward the end.  The kicker is that I kept my HR relatively low until the final sprint.  I was only over 170 for 4 min total.

Roark's Cove bike climb

Total time - 21:38

Avg speed - 6.5 mph

Max HR - 188

HR over 170 - 4:02

HR over 180 - 0:52

Encouraging as I ever so slowly drop my body fat and increase fitness.  This may be in the top several all time on this course.   Still need to do more consistent strength work which I find difficult.  But it snowballs as I make progress.  Woke up this morning at 143.7 so a ways to go.  

Bike sprint PR

 Pushing the envelope on the bike sprint course, a PR by just one second.

Maybe getting in better shape, HR only peaked at 171 and no spike at the end.  HR also went briefly down to 142 almost halfway, which it hasn't done before.  I spent more time off the seat pumping on this one.  Avg 14 mph which is pretty good on gravel and hills with a 33 lb bike.   

2.5 mile mountain bike sprint - Laurel Branch Trl

Time - 9:47

Max HR - 171

I will also do some strength work later.

Weather is great, cloudy, thunder rumbling, occasional showers, not hot.  75º but a tad humid, dewpoint 69º.

Weight holding at 143-144.   I do my Hume measurement after peeing in the morning so it's not my lowest weight of the day.  That occurs usually after toilet and workout.   To lose that last 5 is going to take a little hunger.

One good thing about the weather, my plant collection loves it.  

 

 

Water running

First time in the lake this season.  I did a set of water running and, being a new exercise, it felt actually pretty challenging.  Not that it raised my HR super high, but I definitely felt it in my hip flexors.  Not really 'warm' but certainly swimable.  I estimate about 76º

Water running

4 x 60 (R-L) strokes w/ 1 min rest

Definitely a good training exercise for future running.  

Still hanging at 143 -144 lbs.   Losing that last 4-5 lbs is the toughest.  The body really wants to hang on to it.

The Sherpa that gets me to the lake turns 25 this yr.

strength circuit

Yesterday, did a home strength circuit focusing on core and glutes.  Pulled out the hip thrust machine.  

3 x 45 - Bicycle crunches w/ 10 lb ankle weights

3 x 20 - hanging ab straps w/ 10 lb ankle weights

3 x 20 - ab wheel

2 x 20 - hip thrusts w/ 3 bands

3 x 30 - shallow Bulgarian squats w/ 45 lbs

3 x 8 - lean back squats

3 x 30 - pushups

Definitely something I want to do more of.  Maybe do this every other day along with the bike.  This and eating more protein, perhaps I can increase my muscle to fat ratio.  Get leaner / stronger.  

Bike sprint, new scale

Did a hard bike sprint today, 2nd fastest of my season.  

2.5 mile mountain bike sprint - Laurel Branch Trl

Time - 9:54

Max HR - 177

Max HR during the ride was 177, but 26 sec after finishing, it spiked to 182.  Rather typical, then fell 22 points in the next 18 sec.  

Also, got the Hume pod scale (... because Joe feels I should measure myself constantly).  Very interesting piece.  When setting up my profile, one honest realization, I am not 5'7".   I've actually never been 5'7".  In HS if I stretched my neck I could get 5'6 3/4".   Now maybe I've shrunk a bit but I'm definitely not 5'7" and for purposes of calculating BMI, and other health parameters,  I am definitely 5'6", which doesn't play in my favor for anything.  In shoes I might be 5'7 1/2".  

The Hume scale give body fat % and has interesting features based on algorithms, like "health score, metabolic age, visceral fat index"... etc...   I unfortunately got a less than optimum reading my first time since I drank a liter of water just before.  Still good, 797 (out of 900) health score, metabolic age 48, visceral fat index 4 (low).  Body fat 13.2%.   Playing with the parameters I put in a goal of 138 lbs and that caused my health score to go down.  I asked a fellow user about it, he said, "they don't account for elite masters athletes, and since dying people tend to wither away, this seems to confound the causality, so very low BMIs appear dangerous in the data. Of course, 13% is probably good for longevity."  

We'll see how this goes.  I definitely need to focus more on strength training and core.  

Hike

Been raining everyday which has produced a very green, cool, and lush forest.  We sat out on the bluff last night, it was beautiful.  It has rained over 4" in the past 5 days. 

Memorial day hike.  We left in the morning and as usual during this time of year, Sewanee was a lush and very quiet place with the students gone.  

Did a total of 3.5 miles including a hike down and back to the Bridal Veil Falls and then to the mountain laurel 'tunnel' at Otey view.  It was surprisingly hard.  HR in the 150s climbing out from the falls.

Forest was very dense and full of a variety of birds.  

Roya left today and I'm on my own for a few weeks.  Playing my niece's wedding in NY in early June, have construction going on in Murfreesboro and hopefully soon here in Sewanee.  So this is like the beginning of summer except unusually, the weather is not yet warm enough for swimming.   It's been in the 70ºs, not 80ºs.  Very cool generally for this time of yr.  Really do miss track training, was the center of my life for so many yrs this time of year.  Trying to get back in similar shape, "400m shape"... is a really high bar.  Hanging around 143 lbs, what I weighed in HS.

Another bike sprint PR

After spending most of yesterday at the US Space and Rocket museum, I did some resistance work last night and this morning.  Today in between bouts of rain, I went for it hard on the bike.  Another PR in my local hilly mtn bike sprint on gravel of 2.5 mi.   Seemed harder than last time.  

2.5 mile mountain bike sprint - Laurel Branch Trl

Time - 9:48

Max HR - 174

This time, HR stayed remarkable stable, after 2 min it was 168 and it stayed there for the duration, never wavering more than 6 points.   No weird spike after completion, just a nominal raise to 174 after 20 sec the followed by 15 pt drop in the next 20 sec.   Quite a pump.  

I'm thinking I should avoid all attempts to sprint on the flat for quite some time, as I'm now feeling a bit of progress.   Need to wait until I feel really significant healing.  No schedule.  I'm staying in decent shape as it is.   I do think some of my medial knee issues are exacerbated by my running form, supination, bowleggedness.  When running stairs, I feel less strain on that area when I concentrate on keeping aligned.  

143.2 lbs after workout.  Pretty much the same for the past 2-3 days.  

Pic from yesterday...

Morning bike sprint, resistance, food

 With waves of rain in and out, during a break in the rain I went for a bike sprint.  Hard effort.  Everytime I start one of these things I tell myself, no need for a PR, but I still blast away anyway.  

No PR today but my second fastest.  7 sec short of PR 

2.5 mile mountain bike sprint - Laurel Branch Trl

Time - 10:03

Max HR - 178

Also doing resistance work, pullups, bands, etc...  

HR in the 160s for the first 6 min, 170s for the last 4 min.  No big HR spike this time, just a small one.  Hit max HR at the end and it dropped to 173 then after 30 sec, briefly went back up to 178 before falling 20 points in a less than a minute.  This might be a perfect daily or every other day workout.  Short, hard, doable.  

One of the inherent risks in this course is how fast do I take the gravel turn coming down the hill to my driveway.  Going down would not be worth it.  

Enjoying having Roya here and eating really well.  Huge salad last night, and during the day yesterday, half a chicken breast and an apple.  Tonight I'm going to make a small paella with low carb rice, seafood, and vegetables.  

143.1 lbs after workout.  

Good new for my brother, his latest CT scan of his abdominal aorta and mesenteric arteries show no blockages.  

As with most women I've dated, I do all the cooking.  I've rarely met a woman who can out do me in the kitchen.

Tonight's meal:  Seafood paella - with cod, scallops, salmon, tomatoes, mushrooms, zucchini, carrots, fresh basil, onions, peppers, garlic, lemon, paprika, turmeric, garlic salt, and pepper.  Yea, missing the saffron.   The kicker: Lavivia instant shiritaki rice, low carb, less than 1/2 the calories of regular rice.  I calculated less than 800 calories in this entire large bowl.  5 good sized plates of food.

Bike sprint, another PR

 Didn't sleep well last night, probably because of that tea I had before bed to ward off munchie cravings.  Probably the caffeine and low blood sugar.  It was 78 when I got up and it's usually higher in the morning.  

Getting lighter.  In the 143s.  I pushed this bike sprint and narrowly set a PR.  

2.5 mile mountain bike sprint - Laurel Branch Trl

Time - 9:56

Max HR - 175

HR pretty much stayed around mid-upper 160s to lower 170s the whole time.  I had a similar post sprint HR spike as last time, but a bit different... it occurred 60 sec after the sprint, had just walked upstairs, HR had dropped to 154, in 19 sec it spike to 175 then dropped gradually to 164 over the next 30 sec and continued down.  Nothing like that 190 spike I had last time.  

I know I'm lighter because I got 22 pullups today, I was only getting 18 when I was 4-5 lbs heavier.  

143.2 after workout.  Feel better already.  Still a ways to go. 

-----------

CHART

I found this chart published by a runners magazine compiled with data from Masters rankings and the IAAF.  It confirms that the 62sec 400m I ran in a time trial last Nov. was at elite level, but just barely.  And nearly all my 400m races in my masters career were as well.   The chart doesn't list John Wright's incredible new M65 WR of 54.92 set indoors this yr.

 

Bike climb

 Did the Roark's cove bike climb today, for general fitness, calorie burning and to lose weight.   Was tough since it was warm and humid, heat index around 85º,  and ... yesterday was a hard day, on my feet all day and my back felt it.  Also, I've been at less than 1000 cal/day for the past few days, getting down to optimum weight.  Losing that last 5lbs is the hardest.  

It was a tough slog, was at only 4mph during the hard parts, slow but hard effort as shown by my HR data:

Roark's cove bike climb

Time: 24:11

Avg speed: 5.8 mph

Avg HR: 167

Max HR: 185

HR over 170: 14:00

HR over 180: 2:08

Definitely burning off some of the fat.  My goal is 140 lb daily mean, which means 138.5 ish after workouts.  Today I was 143.1 this afternoon after workout and before any meals.  That means about another 5 lbs or so to go.  That will help the joints when I run, which I'm only doing a little once / week and just hills.  

Our meal yesterday was great.  Sautéed zucchini, tomatoes, onion, garlic, carrot, mushroom, over Lavivia instant Shiritaki low carb rice.  That stuff is awesome, tastes like real rice but has 104 cal per cup cooked, compared with regular rice 240 cal cup and about 1/2 the carbs.  

This very filling meal was less than 400 cal.

After a bad experience with a Oxiline smart scale, I decided to buy a Hume ... because Joe thinks I should constantly weigh, time, and measure myself.  

PR morning bike sprint

Today a big PR in the 2.5 mile bike sprint (on gravel with hills) on the old heavy mtn bike.  I inflated the tires to the rated max and I think that also helped.  It was hard.  Beat the previous by 16 sec.  

2.5 mile bike sprint - Laurel Branch Trl

Time:  10:00

Avg HR: 166

Max HR: 174

HR stayed pretty much in the 160s the whole time.  30 sec after finishing, monitor showed a HR spike to 191, but I think that was anomaly ...but I don't know.  That's why I didn't list it as max.  After the finishing sprint I was at 173, then 20 sec later a gradual but steady 10 sec rise to 191 as I climbed a staircase, then drop to 161 after 30 sec more.   

Making some headway on weight.  Was 144 this morning, 3 lbs less than 2 days ago.  Just one meal, a chicken breast and a little salad.   Really hard to lose weight at this age.  Takes some real sacrifice and calorie restriction.  Tricks to curb the hunger.  I've been drinking these low calorie flavored waters by Spindrift.  Once or twice a day, a decaf cappuccino.   

I feel for my brother.  He has had a helluva time.  He's never had dietary discipline.  Feels bad everyday, overweight at 195, claims the Lyrica drug makes him eat too much, on many drugs.  

Not me.  Simon pure.  No drugs. 

But, Joe thinks I should be on drugs.  

144.3 after workout.

What have I been doing? 

Planting flowers of course.  

Morning bike sprint

Hard effort this morning after not doing much yesterday except for 2 set pullups (19) and pushups (25).

2.5 mile bike sprint - Laurel Branch Trl

Time - 10:45

HR max -169

HR over 160 - 10:24 

It did seem really hard probably due to an aggressive start.  

Hopefully make a dent in my overweightness.  About 146.

Incredible weather continues.  Was 45º last night.  Presently mid 60ºs, bright sun, dry.

Thanks to Joe who suggested that cystatin-c test that my PCP ordered.  

SAVE ME JOE.

Another bike climb, stadium stairs

I stayed til Tuesday on the river, it was so beautiful.  I slept really well.  

I did another bike climb but slow, kept the HR in the 160s mostly.  Took it easy, burned some calories.  Hit a downhill PR of 44mph.  

Tuesday:

Raccoon Mtn bike climb - 8 miles round trip

Time: ~42 min

HR over 160 - 33:47

HR over 170 - 3:07

Wed. was busy.  Collecting things from home, cleaners, school, lunch with Joe, then Drs appt.   Dr. said that my kidney function was still in the "green zone" and cystatin-c test indicated adequate kidney function of GFR at 76.  I made the case for a angiography and he gave me a referral to Vanderbilt Cardiology.  

Before all that, my first thing was to run stadium stairs.  I didn't give myself enough time to one up myself and do 16, had only about 35 min but did 11.  It was still hard.  Am feeling it today, two workouts in a row.  Probably do upper body today.

Wednesday;

MTSU Stadium Stair x 11

I was up at 5:30 this morning, and assisted Isaac in doing some tree work.  Trimmed the big tree over my Sewanee house.  Then took a nap.  Glorious weather.  Only in the 60ºs and dry today, going to 43º tonight.  

Boat is running great for a nearly 40 yr old boat.  

Bike climb, test results

First time out in the boat this yr and the weather was perfect, about 80º for the climb and about 60º at night.  I met Bill M. on the river and we did the ~1500' climb up the mtn, 13 miles round trip.  

I didn't really push hard, wanted to keep my HR under 170 as much as possible.  It wasn't fast.  My PR for the initial climb to the overlook is just under 32 min.   This was only about 41 min.  HR 160-170 for about 30m.  

Latest test results.

Weird that there was so much change from my previous results only a couple weeks ago.  Everything in these latest results were relatively normal.  

Here's a comparison of these tests:

Lipids and glucose - 4/11 vs 5/7:

Cholesterol:  229, 190

LDL: 160, 123

HDL: 49, 42

Ratio: 4.7, 4.52

Triglycerides: 92, 141

Glucose: 89, 100 

Kidney function (blood test)- 4/9 vs 4/24 vs 5/7

eGFR (blood - calc): 68, 57.82, 68.13

Creatinine: 1.17, 1.25, 1.20 

Cystatin-C: 1.00 

Kidney function (Urine Test) 5/7: 

eGFR: 76

Urine Creatinine: 46.2 mg/dl

Micro-Albumin: 0.7 mg/dl

Albumin/Creatinine ratio: 15.1

Everything else including liver enzymes, etc... all normal.  So I guess I'm ok.  I will press Dr for an angiography when I see him on Wed, in light of my brother's issues and the higher LDL and ratio.  

stairs and weighted squat jumps

Earlier this week, I did squat jumps, and another bike sprint yesterday along with pullups, ab wheel, and pushups.

Tues -

4 x 12 squat jumps with 44 lbs

 

Wed - 

Bike sprint 2.5 miles Laurel Branch Trl - 10:38

Pull ups (19), pushups (25), ab wheel (20) 

 

Thurs - 

15 x stadium stairs at MTSU

The squat jumps were a bit hard on the knees but didn't notice til the next day.  Bike sprint was in between rain showers, good and hard but 20 sec shy of my PR.

Today I did stadium stairs.  15, a lot considering my present shape and weight (146).   I was in Murfreesboro for a blood draw and urine sample.  There was a time I could've done these pretty much consecutive, but after 7 or so, I was taking brief sitting rests between each.  Without, the fatigue would have made these a 'march' at the top rather than a run or sprint.   With resting in between, I could really do many more, but it was still really hard.  Knees felt a bit sore at the start but actually much better afterward.   We'll see how I feel tomorrow.  

Bike sprints, diet and disease

Yesterday did the bike sprint intervals.  Today did the 2.5 mile sprint with hills.   Both hard.  I'm thinking these types of workouts plus strength are probably better than these 25 min hill climbs where my HR is over 170 for 15-16 minutes, over 180 for 2-3 min.  I still push it to the 170s but just for short duration.   Maybe do a hill climb once a month or so.  

Bike sprint intervals  - 4 x 400m w/ 2:30 rest  

max speed: 28.4, 27.5, 28.4, 28.5

Max HR - 173

 

------------------------------------- 

Bike sprint - 2.5 miles on Laurel Branch Trl

total time - 10:18 (tied PR)

Max HR - 179 

HR over 170 - 5:18 

Avg HR - 165

 

Going for a blood draw again this week.  Kidney function tests and week after, followup with my PCP, and will press him for an angiography.  

Diet and heart disease

My brother's latest determination of celiac artery blockage was called into question by one of his Drs because it was ultrasound based, so he's pressing for a more definitive test, a CT w/ contrast.

His Dr., a DO, is one of these Keto diet guys.  I'm all for low carb low sugar diet but to be extreme about it is not particularly sensible to me.   I get the low carb thing, carb = sugar. These keto bros / carnivores are totally into this idea that you can eat unlimited fat as long as you eat zero carbs and sugar. The fact is that it does work to lose weight, but for some people, this keto diet will cause heart disease if you’re a “responder” to dietary fat.  And you don't know if you are unless you test prolifically.  Not just standard lipid panels, but more advanced tests like lipid fractionation, apolipo ratios, Lp(a), inflammation, imaging like angiography, etc... CACs are good but not enough, same with lipid panels, and it's ridiculous to draw any conclusions from the once per year lipid panel... but better than nothing. Lipid panels are cheap. Just $23 at Ulta.  

The problem with tests like LDL or Lp(a)  - these are a few of many factors that *may* contribute to heart disease / atherosclerosis. The development of CVD is a very complex and individual process, as we can see with the wide range of anecdotal experiences.   Some have established heart disease yet live long lives. Some are affected by disease from lifestyle factors like diet, yet some aren't. Medical science observes general trends among the population, but there are always a lot of outliers on each end of the bell curve.  You can definitely lose weight on carnivore / keto,  usually by replacing carbs/sugar with protein and fat. Much of the confounding and conflicting data on the subject ignores the fact that there is no general rule for all people on affect of dietary fat. Different people are affected differently by dietary cholesterol as the process for atherosclerosis is complex and dependent on many factors -including genetic disposition. Frankly, looking at it any other way is tantamount to pushing an agenda, a hasty generalization, overly simplistic, or plain disingenuous.   Not much long term data on the results of carnivore / keto diets.  

Anecdotally, I've learned I am a dietary 'responder' to animal fat intake as I learned in 2021 on my brief 'egg diet.'   My brother and I are an interesting case study, albeit ... anecdotal.

A lot of this carnivore / keto diet stuff coming from social media influencers - some professionals - seems to follow the trend of the "RFK Jr - MAGA - bro-science - pseudo-masculine - vaccine science deniers" ... long on anecdotal trends and short term results, short on science and long term studies, and certainly not looking out for individual susceptibilities, and tailoring diet to the individuals based on known vulnerabilities.  They certainly push a lot of generalizations, questionable cherry picked "science," and not much info on longevity and long lived cultures - none of which are carnivore / keto.  I also think diet can be adjusted for athletic goals and training, and can vary and be optimized according to physical needs, time of year, activity level, and body type, etc...

Ahhh.... May

Monday, I had an appt with a structural engineer to look at my house and an appt with a tree guy in Sewanee 90 min later.   I rushed out of a faculty senate meeting and ran about a half mile to my car on pavement.  I was 5 min late getting home for the meeting to receive a text telling me he would be 30 min late.  He also made me miss my meeting in Sewanee.   During the run on pavement, I felt I strained my knee but went to the gym later that night and rowed anyway.  Next day Tues, I tried a running workout and couldn't manage it.  Just did some high knees and a few 50s on turf.  Knee felt bad the next day.  So, haven't been doing anything but 'old man stuff' like mowing my lawn, working on my boat.  It's weird.  I can jump, bike, row, run stairs...  just can't sprint.  

Finished off the year at both colleges and now just enjoying the awesomeness of spring.   Going to delve back into music and start gingerly back on the bike and rower, no running for a while.  Still trying to lose weight.   Tough to do without these big workouts.  Hanging at 146-147.   I had a Thurs party for my students and ate stuff I ever usually do, but not a lot - pizza and chips.  

My brother gave me more bad news that he has more blockages in his celiac and mesentaric arteries, along with a possible beginnings of an aortic aneurysm.  Makes me want to get that angiography even more.  He complains of weight gain but still eats pasta ... blames it on the drugs.  He's over 190 lbs.   (If there was one thing that will put the weight on you, it's pasta).   He's never eaten well (healthy) and I guess he just assumes the damage is done and his drugs will control it.  

I did secure an appt with my PCP to get those tests for kidney function:  eGFR, c-cystatin, and others.   I'll push for an angiography. 

It's so lush and cool in Sewanee.  Only low 60s today.  

Rower

I'm definitely not in as good of shape as I had been.  Workouts have been irregular, and conditioning workouts less.  

On the rower tonight I was only able to do 3 sets of 500m w/ 1min rest.  HR only came down to 170 after 1 min after third rep, so I folded.  

Stretches, drills

Concept 2 rower

3 x 500m w/1 min rest - 2:03, 2:09, 2:11 (avg 2:08)

standing box jumps 30", ham curl, leg extension

HR did a weird thing again, wonder if it's equipment or some heart irregularity.  I topped out at about 181 after 3rd rep and it jumped in one second to 190, so probably equipment anomaly.   

Still too heavy, almost 147 this morning.  Time to start eating right.  Just in time for my Thursday end of yr party.  Right.  

I was reminded that I'm still unable to really run as I felt some pain as I ran to my car yesterday, late for a meeting, across parking lots and grass.  If I'm not warmed up, running hurts.  

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WR

I was just looking at the stats of Sabastian Sawe's earth shattering 1:59:30 marathon in London.  He averaged 68 sec for 104 consecutive 400s.  He ran a 4:12 mile after running 23 miles, he ran a 13:42 5k beginning at mile 21.  99% of humans can't run 100m at that pace.  Incredible human achievement.  Also, Yomif Kegelcha ran 1:59:41 in his first marathon finishing second.  Kiplimo also under the previous WR at 2:00:28.   

https://www.facebook.com/reel/969922565494074

Morning bike sprint, tests

Didn't do much today, just some pullups, and a morning bike sprint on my 2.5 mile course with hills.  Super beautiful here.  Best time of year.

2.5 mile bike sprint - Laurel Branch Trl

PR - 10:18

I went to my final appt with the oncologist that my PCP sent me to.  I did so mainly to get another free set of tests.  He basically said I don't have cancer and so long as I'm getting followup on my cysts, I don't need to see him.  He noted the genetic test had not produced risk factors (nor did the Grail test).  

I had the same tests I had 2 weeks ago and they were worse.  Not surprising because I let my diet go since Roya has left.  Instead of fresh vegetables and salads, been eating more fat like nuts, sunflower butter, chocolate, more sugars like fruit preserves on crackers and Royo bread.   

The good: my liver enzymes were fine, ALT, AST = 17, 20; glucose 86.  The bad:  My CA 19-9 was up 10 points to 64,  my eGFR was down 12 points to 58, my creatinine was borderline high (1.25), and my protein (6.2) and globulin (2.0) were low, chloride was high (108).  My albumin and everything else was normal, as was my CBC.   Dr. told me not to worry about the CA 19-9 unless it sky rockets into the hundreds.  The other seems to point to slow kidney function.  These eGFR readings are on the low side of typical for me however.  AI said my most significant reading is the low eGFR, and that the elevated CA 19-9 could be related to my reduced kidney function.

CMPs are cheap, $23.  CA19-9 are $45.  I'll test again at some point during my travels to ATL.  

Probably would be good to do another 60 hr fast at some point.  

Best time of year because I'm looking at the longest vacation time coming up.  Weather has been great. 

 

busy end of semester, 30s, 100s, hiking

Been too busy to update much.  Lot's of activities going on on the Sewanee campus.  Last Friday, I went to the gym and expected to do some rowing, but instead I did about 5x 30m indoor sprints, each one felt better.  Was fun.  Last one was close to full effort.  

Stretches, drills

5 x 30 sprints

box jumps - 30" standing, 40" 3 step runup

Tues, managed to even do a brief hike before I had to work, and a few 100m on turf after the hike.

2 mile hike - Firey Gizzard trail

stretches, drills

100m on turf - 16.8

2 x 100m on turf w/ 30 sec rest - 15.44, 16.29

144.8 lbs after workout. 

It was actually hard since I hadn't run much in a while.  I was actually slightly sore from the short sprints.   Still not 100% pain free, won't be upping it from 1x a week running.  

Tomorrow I have 3 student recitals to hear, Monday is last faculty senate meeting, Tues Sewanee guitar finals, Wed last day of school MTSU including 2 Masters comp exams and my Mus Apprec class exam, then last faculty meeting and party for the the students on Thurs... and I am DONE for the summer.  

Will likely bring the boat here next week and do a big bike climb from the river next weekend at Raccoon Mtn.  Roya starts her new job that following Mon in Chattanooga.   

Lot of stuff going on as I have a building and clean up thing going in Murfreesboro after the tree destroyed my garage and sunroom.  Meeting with contractors, adjustors, etc... They finally removed the down trees.  

Such beautiful weather in Sewanee.  This place is just a 19 min drive and 1 mile walk from my house... the forest primeval with rhododendron, and wild orchids.  Love this time of year.

Hiking and biking - bike climb, tree fall

Wed did a major hike in Savage Gulf, very beautiful wild flowers and waterfalls ...  a 'forest primeval'.  (Photos below). Hills, boulder fields, and a clean stone creek bed to rest on for a while.  It was only 5.5 miles from the trail head to the falls and back but I 'felt it' afterwards.  A little soreness in the knees, 2 days after my running workout.  However feeling pretty good this weekend.  

General news:  my life was complicated by a minor catastrophe at my Murfreesboro log house.  Thursday's storm dropped a tree over and though my carport, crushing my tenant's truck and the large enclosed porch area, with some branches penetrating the roof of my house over the tenant's apartment.  It's at least $50k damage, probably much more, likely need a new roof including trusses, new carport, new porch, etc...  $12,500 just to remove the 3 trees involved off the house and property.  But... that's why we pay insurance.  The roof needed to be replaced anyway.  It could likely be built back better than it was.  Fortunately, the log house structure itself was not damaged!  That is the main thing.  A log house with 200 yr old hand hewn logs is not replaceable.  But, it's a major hassle.  I have to make the 70 min one-way trip to Murfreesboro and back 5x in the next 10 days.  At least it missed my boat.  (photos below).

On Thurs and Friday I did the 2.5 mile sprint on my road, 11:04 and 10:50.  Fastest one I really put out, pushing HR over 180, although that may have been anomalous (188 max).  

Sat, I watched the local track meet and took break to do the Roark's cove bike climb.  I think it was a season PR.  Actually second fastest post op.  HR data was nominal, mid 180's peak at the end but 1:20 after summiting, it shot up to the 190s on my monitor, so that must have been erroneous.  I tried to check it by pulse and it was in fact wrong, unless it was a delayed reading.  Should probably get a more reliable monitor.   Maybe a Polar? 

Roark's Cove bike Climb

total time - 22:12

Anyway, will hit the gym tonight, was going to run hills tomorrow but that will have to wait til Tues due to my house issue.  

My Grail cancer screening was negative, fortunately.   

Cold snap this Sunday morning, 41º last night, fire going on the porch.   Tonight, going to the gym to row.  

 

Tree falls on my house - 4/16/26

50s, hills

 Great day, variable clouds, mid 70ºs, dry.  We need some rain.   Did a little running today.  Felt ok, still not 100% pain free but pretty close.  Did some 50s on turf.  Somewhere between high knees and full stride.

Stretches, drills, bands

2 x 50m high knees

4 x 50m w/ 30 sec rest

2 x 100m hill runs - 21.5, 21.3

Felt OK, didn't want to push it too hard.  Definitely improvement.  No after effects, pain or swelling.  

144.5 lbs after workout.

More hiking, resistance, test results

Friday did a 5.5 mile hike with Roya and Joe in the Shakerag trail, wildflower season at peak.  It had some hill climbs and was challenging.  Saturday did a resistance circuit at home including upper body, core, and legs.  This morning (Sunday) did a quick 2.5 mile bike sprint on my road with hills on my heavy mountain bike,  11:17, my PR since I just started doing this.  It's a good quick workout, HR avg 147.  

Was going to run hills today but will wait til tomorrow.  I ate too much last night and am too heavy to run, close to 148 this morning.  

My tests results were mixed, nothing exceptionally alarming or surprising.  The good: CEA is  2.4, normal.  CA19-9 down from 79 to 54 but still considered elevated.  CMP values all normal, eGFR 69, liver enzymes normal.   The bad:  Lipid panel shows I'm at risk.  Even after 3 days of light vegan eating, total cholesterol 229, LDL 160 and LDL particle number 2194 / peak size 210.9 - which is considered high risk.  On the plus side, HDL was up to 49 improving my ratio to 4.7 (from over 5). Triglycerides quite low at 92, glucose 89, and A1c at 5.6.   

Considering my brother's issues, I'm looking into having a MRA (MRI Angiogram) with contrast.  It's only $498 at the local hospital.  I found this rate on MDsave.com - a great resource for self pay procedures, it searches for the cheapest rate within a region.   All these small rural hospitals near where I live are the cheapest.  

Knee feeling pretty good after yesterday's resistance work.  

Hiking, test day, brother's surgery

Been hiking with Roya, no very strenuous training since I have a multitude of tests today.

Wildflowers at peak.

My brother had an angiogram with contrast.  It was a lucky thing.  He just got a new cardiologist and he only went in originally to deal with his wife's issue, which turned out to be not as serious.  It was suggested HE get tested while she was there.  After the angiogram, Dr. ordered an urgent heart catheterization and he was found to have 95% blockage of a right coronary artery. (She had zero blockage).  He received a stent.  His CAC scan was 56 and his CT angiogram with contrast suggested just 50% blockage.   Both tests understated his issue.   Heart catheterization surgery is really the only definitive measure of blockage.  CAC is just looking back at the disease already accumulated and the CAC number means little, more about the location of the calcification.  He was on Repatha and now on Plavix.  Seems that Repatha does nothing to reverse the damage / disease, just supposedly decreases risk.  The Dr. told him that he could have easily had a fatal heart attack, as our uncle did, without this procedure.  

I have numerous Dr appointments this month, some I will not keep if my tests go well.  I'll be doing the GRAIL test, lipids, A1c, CMP, tumor markers.  Hope it goes well.  

Semester getting really busy, student concert Thurs then it gets a little easier.  

Expect to do a major hike on Friday, then resume training on the weekend with some biking and hill sprints.  

Finally below 145 lbs, thankfully.