This too shall pass

I am so sore!

I thought I would do a little more than I had last week. Last week was snow and cold; this week is sun and warm like spring. But, apparently, I did a little too much because I didn’t know about the “10% rule.”
The 10% rule. Ensure that your weekly distance does not increase by more than 10% compared to the preceding week. Going too far too fast will soon bring on tiredness, soreness, injury and a premature end to all your good intentions. If you have had to shelve your training for a while, perhaps due to illness, injury or vacation, make sure that you start back at a much lower level and build up again (http://www.runnersworld.com/article/0,7120,s6-238-261-262-1917-0,00.html).
But I started back from the snowy vacation at an increased level of activity – a day of walking followed by a day that included bicycle and walking (even though the exercises were separated by hours). Now my right leg is at least slightly injured and my left leg is tired from compensating. I’m not whining. I’m just reporting the progress of a fat man trying to get fit. Likewise, I’m not quitting; just healing and regrouping for a fresh start. Soon, and very soon I will get back to the plan.
How do you treat a strained muscle (or sciatica nerve)?

Sometimes it hurts

Dr. Mehmet Oz, host of TV's Dr Oz Show, recommends walking at "least 10,000 steps a day including one brisk 30-minute walk or three 10-minute walks" (Healthy Living, Winter 2010; http://www.healthcommunities.com/).
WOW! On my best day this year I walked less than 10, 000 steps. By the way, at my stride-length of 2.35 feet, 10,000 steps equals about 4.45 miles! My usual routine is 1.5 miles, but my short term goal is 3.1 miles or 5K. That is the distance of the Toad Suck 5K, in which I hope to participate in May.
My long term goal is to get fit - to be holy healthy. Since walking elevates your mood, challenges your heart (the best way to keep it fit) and can even help reduce food cravings; then, on the journey to holy healthy I just might lose weight and gain a better attitude, especially since I pray while I walk.
Tuesday I got in two times of exercise both on the North River Trail in North Little Rock. In the morning I took my Sun EZ-1 bicycle (http://www.sunbicycles.com/products.php?cl1=RECUMBENT) with the intent of riding at least thirty minutes. However, I barely pedaled twenty minutes. The weather was nice - only a few clouds at sunrise and about 50 degrees farenheit. But, I got colder quicker than when I walked 45 minutes on Monday; maybe because I was traveling alongside the Arkansas River. I learned that not riding a bicycle for four years allows you to lose strength and stamina in the muscles required to pedal a bicycle. (Like, I shoula known that already.) And, somehow, I strained the sciatica nerve in my right leg. But I didn't think it was too bad, so I went back to the River Trail with Laurie in the afternoon where we strolled a mile and a half. It was lovely! We had good conversation, exercised our respiratory system, and enjoyed each other's company on a spring-like afternoon. Great fun even though it increased the pain in my leg.
How about you - do you walk with someone?

Walking Increases the Brain!

“In healthy adults, the hippocampus - a part of the brain important to the formation of memories - begins to atrophy around 55 or 60. Now psychologists are suggesting that the hippocampus can be modestly expanded, and memory improved, by nothing more than regular walking.”


The results were published online January 31 by the journal Proceedings of the National Academy of Sciences under the title “Exercise training increases size of hippocampus and improves memory.”

After a year, brain scans showed that among the walkers, the hippocampus had increased in volume by about 2 percent on average; in the [other exercise group], it had declined by about 1.4 percent.

(http://www.arkansasonline.com/news/2011/feb/14/walkers-brains-grow-study-20110214/)

From WebMD I learned that “The body needs water to process calories. If you are even mildly dehydrated, your metabolism may slow down. In one study, adults who drank eight or more glasses of water a day burned more calories than those who drank four. Ice-cold beverages prompt the body to burn more calories during digestion.”

So, today when I walked from my house to Ironton Cutoff and back, I actually increased the size of my brain! Well, maybe I just improved my memory.

What I like best was the energy I felt for hours after I finished walking. The distance is 1½ miles and it took me about 45 minutes. I know, it is slow but I am getting better every day.

I am glad to have your support and encouragement. Where did you walk today?

Walking and Praying 2.11.11

I was able to get to the church today even though the snow was still slippery in my drive and on the road in front of my house. But - it was not packed on the road in front of the church.
I filled my water bottle, grabbed my prayer list, and started walking. I had to stop a couple of times to stretch my legs, but the walk was good. I tried a different pair of shoes today but they were not the reason my thigh muscles did not cramp. I think the reason is that I drank water frequently during the walk. As some of you have pointed out, staying hydrated is a benefit.
As you know, part of my routine is to pray for many people while I am walking. I pray what is called an ecumenical rosary that I have modified. At each of the "small beads" I pray for a person by name asking God to bless them in some special way. I usually get through 30 or 40 names in 35 minutes.
In between the names I read and meditate on a Bible passage. And part of my prayer is the two Great Commandments (Love God; Love Neighbor). As I was meditating on that, I wondered how can I love God with all my mind, all my spirit and all my body? How can I teach someone else to do that?
Any suggestions?
By the way, stretching after the walk is a big help, too.

Bicycle instead of walking

Today (Tuesday) I got in some exercise. I still have a bit of cramping feeling in my legs but I thought I would give the bicycle a try - maybe it would be less stressful. And, I needed to watch the video associated with this year's Easter cantata, so I watched the video and rode the stationary bicycle.
I was able to ride for 30 minutes and my legs did not cramp at all; they got tired but they did not cramp. Hallelujah!
After the bicycle time I drove around completing errands for about an hour. Then I used a mechanical wood-splitter and split wood for about 1½ hours. I am exhausted! But no leg cramps! I may be ready for walking on Wednesday.
But what if it snows again?

No walking again

Again today (Monday) I did not walk. But, I have a better excuse. It seems that when I bend my legs they want to cramp in the backs of my thighs. Maybe I am a bit dehydrated or something (any clues?).
I miss walking. And, I do NOT want to get in the habit of finding excuses not to walk.

Coffee instead of walking

I did not walk today (Friday). I have a great excuse - it is snowing! Okay, I am ignoring the fact that most of the time my walking is done indoors. I was distracted by the snow, so I went home instead of walking at the church as usual.
I brewed a pot of coffee from fresh ground Costa Rican coffee beans. I really like that coffee! It tastes so smooth compared to Folgers or Maxwell House (in my humble opinion). Truly, a good way to avoid walking is to sip great coffee and watch the large snowflakes hit the storage building while the birds flock to the birdfeeder.

I needed help

And I found it in you. Y'all are just the help I needed! Thank you very much. I knew I needed to get moving and get healthy. I also needed someone to check with me often to ensure I was sticking to my plan. Y'all have gone beyond that and are joining me in the challenge - thank you. I am impressed that John and Evelyn are walking often; that Susan has added bike riding to her gym routine; that Mary Jo is walking 30 minutes 3 days each week, too; and Denise is walking in different locations outdoors and on the treadmill indoors. Wow! That is so awesome and encouraging. What are the rest of you doing? Share your stories, also.
Today I planned to walk 30 minutes in the church but rather than praying I listened to an audio recording of part (not all) of Matthew's gospel. It was good but for me today it was not quite as good as praying. I firmly believe that we should read scripture every day and I feel that an audio Bible is a good way to "read" the Bible. I know of an organization that sells mp3 players pre-loaded with the New Testament (several versions, even). It is called a Bible Stick and is available through Faith Comes By Hearing at http://www.faithcomesbyhearing.com/store/languageconfig
I also have mentioned that the walking has hurt my feet. Larry helped me get some relief from that pain when he told me about Penetran Plus. It is a salve that he has used for relief in his arthritic joints and it relieves the pain in my feet. Hallelujah!
I completed 30 minutes of walking with less pain and the pleasure of hearing several parables from Jesus. Did you know that the kingdom of God (heaven) is like a tree?!
How is your walking, praying and Bible reading going?