Strength and endurance continue to return

Sunday, Sept. 10

Slept so much yesterday that I got up at 6:30 a.m. I went out and walked five times around the addition in 43 minutes. I then ate breakfast and then went on the bike. I did 36 minutes at a 16 mph pace getting my heart rate up to 110 to 115 beats per minutes. There is still no pain in my ass from riding. In fact I haven't taken a pain pill since Wednesday night. I plan on having some wine with dinner. It'll be the first time since the night before the surgery.

While walking this morning I thought about Mom and Dad a lot. However, as my sister and I discussed yesterday it wasn't the image especially of Mom we've had for the past few years. It was of the young Mom we remember from our experiences and of the stories out parents and friends told us about them when they were young. This is a good thing.

Monday, Sept. 11

Went into the weight room at my regular time of 6:30 a.m. It was good to see all the "regulars" lifting. I did my post surgery one rep max on the bench; I did 275 pounds for a one rep max as opposed to 295 pounds pre-surgery. A 7 percent loss is really great; I expected a bigger decline. I did my regular Monday workout (four sets of five reps with 90 seconds rest between sets) but dropped the weight of each exercise by that 7 percent. It was a "heavy" workout. Wednesday is two sets of 15 reps with 30 seconds rest between each set, and Friday is three sets of 10 with one minute rest between each set.

When I got home I ate and read the paper. Then I got on the stationary bike and rode for 35 minutes at level three at a 16 mph pace, keeping my heart rate from 130 to 135 beats per minute. A few hours later I went for a walk. It was supposed to rain and the first lap around the addition I kept my eye on the sky. A rain cloud moved out of the area and since I didn't feel threatened by rain, I decided to walk to a park about a half mile from home. I have been getting bored by my route, so off I went. I'm not sure of the distance but I was out 43 minutes. There is a walking/biking trail in the park and I ride it occasionally. It felt really strange being on that trail and going so slow.

I did take a two hour nap later. It was a pretty active day!

Tuesday, Sept. 12

We had a pretty large rain storm, so I got on the stationary bike. I did 30 minutes on a Hill Profile on level four. I wanted to increase the intensity of my ride and the changing intensity of the hill forced me to work to keep my heart rate from 130 to 135 beats per minute.

The rain lasted for quite a while, so I went to the community center and walked. I walked continuously up and down the stairs for five minutes and then walked 25 minutes on the walking track. I followed that by going up and down the stairs for another five minutes. I really worked up a sweat.

While there I saw a teacher with her high school class on a field trip. I taught her in a college health class about five years ago. We talked a bit and she told me that this was her health class. Funny how things go around; it was really good to see her.

Wednesday, Sept. 13

Got up, went to the weight room and did my usual Wednesday workout. This has two sets of 15 reps with only 30 seconds of rest in between. I was really gassed when it was over. It doesn't take long, but it's a good cardio workout while building muscular endurance. 

I didn't ride the bike today. Usually after riding three days in a row my legs get a little "heavy," and I take a day off. That was the case today. I did walk for 45 minutes today. While on the walk I phoned my former boss in Michigan, and we planned for Linda and me to come up for a game next weekend. It's about a 5-and-a-half hour trip. I'm looking forward to seeing the players and coaches that are still there.

Thursday, Sept. 14

I went on the bike for 40 minutes this morning. I did a 10 minute warm up on level three then 30 minutes at level four keeping my heart rate at 115 beats per minute. Later I walked to the park; total time of the walk was 52 minutes. I'm getting there slowly but surely.

Friday, Sept. 15

This morning in the weight room I did the second post surgery strength test. I wanted to do a rep max with 225 pounds on the bench. Pre-surgery I did 10 reps; post-surgery I did eight reps. Not bad. It was a drop of a lot less weight than I thought going into surgery. I'm a happy camper!

After eating and resting a couple of hours I got on the bike and did a "ladder workout." I warmed up at level four for 10 minutes. I then went up one level of intensity each minute until I hit the maximum intensity of eight. I then went down a level of intensity each minute until I got back to level four. I kept the speed at 16 mph.  When I got to level four I increased the speed to 17 mph and held it for two minutes, I then climbed up and down "the ladder" again. When I got to level four the second time I again increased the speed for two minutes and then did a cool down. I got my exercising heart rate between 134 and 165 beats per minute while doing the ladder. During the warm down it took five minutes for me to get my heart rate down to 100 beats per minute, not a bad recovery rate.

Later I mowed the lawn; this was the easiest it has been for me. I was able to do all the trimming and weeding I haven't been able to do. This will make Linda very happy; she won't have to do it any more.

Saturday, Sept. 16

I got to sleep in which is nice. I did 40 minutes of a hill profile on the bike at level five. I took it easy after yesterday's workout.  I then walked to my sister's house which is exactly one mile away. In that mile I go from city to country, this is part of one of my usual bike routes and it was good to go back out in the country. Today is the day that Mom's is being buried in Oklahoma and I thought a lot about her and Dad on the way to my sister's. She's in Oklahoma, and I played with her dogs a bit.

On the way home I got a call from one of my players; he is coaching a high school team. He had a couple of questions concerning part of our offense that he is using.  It was good to hear form him and help him out. In fact before I knew it, I was home. All in all it took 20 minutes to walk the mile to my sister's and 19 minutes to walk the mile back.