I usually don't do anything very physical but today was a bit different. Yesterday I was thinking about when I coached in North Carolina. There was a guy who used to walk by our practice facility each day. He walked with dumbbells in each hand. He did this everyday and I watched him for five years. He started out with probably two-and-a-half pound dumbbells and by the time I left he was using 25 pound dumbbells.
He transformed his body. When he started he was a bit chubby and always wore a shirt. Five years later, weather permitting, he went shirtless and wore a pair of shorts. His pace increased each year, and in the end he was really moving. He dropped a lot of weight and improved the look of his upper body. I never met him and never knew if that was all he did. Regardless, by walking consistently and using the weights he improved his health.
We have some five pound dumbbells, and this morning I took those out on a 30-minute walk. It was a bit difficult to coordinate the arm action with the walking, but I did manage to muddle through it. I probably won't go much over the five pound dumbbells, but it will be a good change of pace: adding intensity with out adding duration.
Monday, Sept. 18
The weather forecast for today was rain most of the day. Since it didn't look like I'll walk outside today, and I hate walking on the walking track in the Community Center, I got up early and walked the stairs in the center for five minutes before my weight workout. This really got me warmed up. Combined with my weight warm up, I was more than ready to lift.
We all know that warm up is essential before a workout, but I could never understand why most people only did some type of cardio before they lift. The purpose is to warm up your heart and lung along with the muscles you're going to use during your workout. Doing cardio gets mostly the legs. Since I don't do a leg workout, it would be silly of me not to do a total body warm up. I usually do two sets of 20 pushups, two sets of four different shoulder exercises (with light weight) and two sets of a lower back exercise along with three different ab exercises. This gets me ready to work. This was a heavy day, and it felt good to just work on strength.
When I got home I ate, read the paper and then got on the bike. I did a 10 minute warm up on level four, then I took my five pound dumbbells and rode while using my arms in the same motion I would as if I were running. I did that for 10 minutes and then kicked it to level five and rode for 10 more minutes regularly. I then used the dumbbells the same way. I only did it for five minutes this time. I got my heart rate up to 155 to 160 beats per minute. Again on my recovery I was able to get my heart rate back to 100 beats per minute in only five minutes.
Tuesday, Sept. 19
I did a 45 minute ride on the stationary bike this morning. I stayed on level four of a Hill Profile and only got my heart rate up to 110 beats per minute. I kept it low because later today I went out and walked for 63 minutes. I walked on the park trail to a certain point and turned back. I was quicker coming back than going out. I'm not sure of the distance but on Saturday I did two miles in just under 40 minutes. So I estimate I went past three miles today.
We've had a change of weather and it was cloudy, windy and the temperature was 60 degrees when I went out. I wore a very light jacket and a pair of shorts. Even with the cooler temps I worked up a pretty good sweat. After I got home and cleaned up I took a nap. If I don't take one during the day I usually fall asleep in the early evening. I guess I still need them.
Wednesday, Sept. 20
When I got to the community center I did the five minutes of walking up and down the stairs before I went to the weight room. I think I'll keep this as a permanent part of my warm up. I did the two sets of 15 reps with 30 seconds rest in between workout. I think I got the correct amount of weight for each exercise because I was really gassed when I finished. In fact I had a "head buzz." I haven't got too many of those lately.
After I returned home, I ate, rested and then got on the bike and did a 10 minute warm up at level four. After that I did 22 minutes on level five at a speed of 16.5 to 17 mph. I kept my heart rate between 145 and 150 beats per minute. On my warm down I got my pulse to 100 beats per minute in four minutes. I like that recovery rate.
I did some running around for my wife and when I got home I walked a mile to my sister's, played with the dogs and walked back. In total I walked two miles in 37 minutes. As I said earlier we are going to Michigan to see a game with one of the teams I used to coach. The head coach and the offensive coordinator want me in the press box to help out. So I went to my files and got the scouting reports for that school and am now studying them. They still run the same defense, so that's not a problem. The offensive coordinator is going to email me the game plan Thursday night so I can study it on the way up Friday. We'll meet when I get there and go over it at dinner. It feels good to be working on football again.
Thursday, Sept. 21
This morning when I got on the bike I knew that I probably shouldn't. It's been three days in a row riding, and my legs were spent. I had to do it since I'll not be riding until Monday since I'm leaving for Michigan Friday morning.I did 35 minutes at level four but only got my heart rate up to 110 beats per minute.
Later this afternoon I went for a walk after I mowed the lawn. I used the dumbbells and only walked 30 minutes. I was pretty tired. I missed a nap yesterday and fell asleep about 9:15 p.m. last night on the recliner. I'm not going to do that again so it's nap time.
Friday, Sept. 22
I got up about 7 a.m. and got ready to leave for our trip to Saginaw, Mich. We ate breakfast one of our favorite restaurants and got on the road.
It took about 5-and-a-half hours since it rained most of the way and there was a lot of road construction in Michigan. After we checked into the hotel, Linda drove me to practice and then she went shopping. I was really good to see the coaches and the players. After practice I went to the athletic office and said my hellos to most of the staff. I then went to the offensive coordinator's office and watched film with him and one of the quarterbacks. It got me in a good frame of mind, so I know what the other team is doing and how we plan to attack them.
One of the things is that there is a lot walking involved around the facilities. The stadium sits on a pretty big hill and during the course of the weekend I will have walked up and down it probably six or seven times. Later the offensive coordinator and his wife, Linda and I went to one of our favorite restaurants. Regardless of the size of town this place is excellent!!! If you are ever in Saginaw, Michigan go to the Davenport Inn. It's in the Ramada Inn and it is well worth it! In fact Linda and my meal was only $50 before the tip.
Saturday, Sept. 23
I went through the pre-game routine with the coaches and players. I was on the field for the warm-ups and got to see a lot of former players who came back for the game. During the game I was in the press box. Believe me they didn't need my help. Everything they planned for happened, and their offensive game plan was excellent. It was a good game, 37-35 a win for Saginaw. The defense struggled but in their defense Northern Michigan had an assistant who was one of our defensive coaches last season and their QB coach was an excellent QB for us a couple of seasons ago. They also had an off week, so they prepared for us for two weeks. Their kids played very had, and it wasn't decided until the last two minutes of the game.
With all the walking I did, the hip held up very well, I'm very happy with it. I still have a slight limp, but it's getting better.
Cycling
