2017-04-25

Well This Sucks



After my "UnFitness" test I did on the 8th, I was experiencing a lot of pain in my knee.
I went in to the doctor last week and got a referral to PT.
Went in this morning.

Initial diagnosis, medial meniscus bruise or tear.
They are going to contact my doctor and an ortho specialist.

Most of the pain is probably from fluid build up due to the injury.
So, I can still walk, which is good since I need to get ready for my 2 Ultras in June.

I need to do more movement during the day while sitting at my desk.
I also need to do more stairs during the day to work the knee more.

I am fighting some serious frustration with this.
I need to lose weight/fat to be healthier.
I don't do well losing with just diet, my system tends to adapt quick to scarcity and I stop losing fairly quickly.
I need to workout to lose.
So frustrating to have progress then have to deal with injury.

I don't have any major walks planned before my June Ultras.
I will be pushing a vet in a wheel chair on the 20th of May but that is it.
I might or might not do the Memorial Ruck on Memorial weekend.
Worst case is I just go to it but don't ruck since they do go at a faster pace than I normally do, will see how I feel then.
That gives me 5 1/2 weeks before the FANS event then 3 weeks to the Eagle Up Ultra.
I have zero plans on letting this prevent me from doign my events.

I was a bit disappointed for my April Buddy Check.
I was only able to make it 2 of the 4 loops.
Between lack of training over the winter and my knee being tender I decided to call it.
Made about 7 miles.
Just depends on which device/app I used.
7.4 miles according to Garmin, 6.97 according to Map My Walk, and 7.12 according to my FitBit, and 6.9 according to RoadID eCrumb.



Status of my 5 week challenge 20170408 - 20170513

1. Clean/clean out the entire house.
- Not a lot of progress but doing better about not letting stuff build up.
2. Go shopping for GOOD food.
- I have been doing very well on shopping but need to restock today or tomorrow.
3. Go to bed early, get up early, and get going early.
- Still working on shifting to early to be early to rise but it is moving that way.
4. Get exercise.
- I have done some but not as much as I need to.
5. Do it for 5 weeks.
- 1/2 way thru
6. Track progress.
- Never built a tracker so not much there.
7. Report Progress.
- This is my first one unfortunately.


Some cool news.
I will be organizing the Carry the Fallen Ruck in White Bear Lake this year.
The previous organizer is living out of the state now so I will be taking over for her.
I really hope I do as well as she has done.


Event Progress on my 1000 Mile Challenge (2017)
Total: 209.31 miles
Percent of Event Complete: 31.23% (Day 114/365)
300 Mile Goal Goal: 69.77% (Avg 0.36 / Day to Complete)
700 Mile Goal Goal: 29.90% (Avg 1.95 / Day to Complete, 9.32 to Catch Up)
1000 Mile Goal Goal: 20.93% (Avg 3.15 / Day to Complete, 103.02 to Catch Up)


✓ Aloha Friday 5k Challenge 20170106 -- https://www.virtualpaceseries.com/portfolio-item/1260/
✓ Aloha Friday 5k Challenge 20170113 -- https://www.virtualpaceseries.com/portfolio-item/1260/
✓ Aloha Friday 5k Challenge 20170120 -- https://www.virtualpaceseries.com/portfolio-item/1260/
✓ Buddy Check 22K Jan 2017 20170122 -- https://www.facebook.com/events/1108143029282325/
✓ Aloha Friday 5k Challenge 20170127 -- https://www.virtualpaceseries.com/portfolio-item/1260/
✓ Remember the Fallen 10k 20170128 -- https://www.virtualstrides.com/product/remember-the-fallen/ (virtual with my brother)
✓ Boots for the 20 3-7 20170410 -- https://www.facebook.com/events/1732853540367687/
✓ Buddy Check 22K Apr 2017 20170422 -- https://www.facebook.com/events/1048749911904276/
Help the Old Glory 5k 20170520 -- https://www.facebook.com/events/1366283856747995/
Memorial Ruck 20170529 -- https://www.facebook.com/events/165352123940239/
FANS 24 Hour Ultra 20170603 -- http://www.fans24hour.org/
Bubble Run 5k Fun Run 20170611 -- http://bubblerun.com/upcoming-locations/minneapolis-mn-2017/
24 Hour Eagle Up Ultra 20170624 -- https://www.facebook.com/events/214849922310267/
GoRuck Light 20170701 -- https://www.facebook.com/events/1582546145389507/
23 Hour To Stop Suicide 201707?? -- still waiting on final date confirmation
Buddy Check 22K Jul 2017 20170722 -- https://www.facebook.com/events/1073094729476205/
Carry the Fallen Ruck 20170909 -- https://www.facebook.com/events/194705577712578/
Buddy Check 22K Oct 2017 20171022 -- https://www.facebook.com/events/802538279849057/


#DFQ

2017-04-08

UnFitness Test

So I did my Fitness test today.

After doing it, felt more like UnFitness test.
Between not doing as much as I should have over the winter and still in recovery from my blood loss 3 weeks ago, I was NOT in good shape.

The initial walk wasn't too bad but then when I got to the body weight stuff, it all fell apart.
With my pack on, I couldn't even complete 1 proper push up.
Finally got back to the 2nd mile walk and couldn't go nearly as fast.

So the results of the test.

Test criteria:
1 mile at best pace
20 squats
20 push ups
20 lunges
20 leg lifts holding pack above your head
1 mile at best pace


20170408
349.2 lbs weight in all my gear without pack.
372.8 lbs weight with all gear and pack on.
23.6 lbs weight of pack

Non Rx:
Bench push ups
10 lunges each leg for 20
Leg lifts from bench versus floor.

Times:
22:49 for first mile.
30:07 for the body weight stuff and transition between
24:19 for last mile.
01:17:15 total for entire test.

Next test 20170513

I will have to concentrate on body weight stuff, mostly chest.
Push ups math coming up.
It seems about 65% of your weight is being pushed during a pushup.
When you wear a pack directly over your shoulders, that adds almost directly to the total.
349.2 lbs * 65% = 227 lbs
Add to that the weight of my pack and I am near 250 lbs.
I can not do a 250 lb bench press.

So, next test will have pack at about the same weight for consistency sake.
2 things will help me next test.
1 if I weigh less, it will mean less to lift on the push ups.
2 if I work on my chest press, I will get stronger.

I have 9 weeks to my scheduled GoRuck.
I am thinking of pushing it off to a later event.
What are your opinions on these?

I have 4 that I am looking at:
LIGHT CHALLENGE: OMAHA, NE (MOG MILE) 09/30/2017 Saturday
Mogadishu Mile
Commemorate the battle in Somalia that inspired Black Hawk Down. This event honors the men of Task Force Ranger – their courage and sacrifice on October 4, 1993. Expect a history lesson and a timeline re-enactment of the mission itself. If you don’t know what the Mog Mile is, you will soon.

LIGHT CHALLENGE: DES MOINES, IA (ZOMBIE APOCALYPSE) 10/07/2017 Saturday
Zombie Apocalypse
Life is hard, it will be harder when the zombies show up. This event will get you ready not only to fight off the undead but teach you to thrive in the post-apocalyptic wasteland.

LIGHT CHALLENGE: DES MOINES, IA (VETERANS DAY) 11/11/2017 Saturday
Veterans Day
Veterans Day is the occasion to honor those who signed a blank check to America. There is no better way to say “Thank You for your Service” than rucking around your city and thanking a Vet. Cadre and Ruckers are expected to bring a picture and bio of someone who served. Cadre will provide the opportunity for you to tell their story and honor those who have served.

LIGHT CHALLENGE: DENVER, CO (GOLD STAR) 09/24/2017
Gold Star
The Gold Star signifies a family's pride in their loved one's sacrifice rather than the mourning of their personal loss. If you or anyone you know is a Gold Star family member and would like to register for FREE please email: info@rtfoundationnj.org. Please include your information as well as a brief bio of your fallen solider. You will be asked to bring a laminated picture of your loved one to pin to your ruck. We will be honoring the fallen at the end of the event where you will also receive your completion patch. GORUCK hopes to bring Gold Star family members and some knowledge of what their loved one endured during their military training so come prepared for a 5+ hour team building event. This will be a wonderful way to honor and remember our fallen as September 25th this year is Gold Star Mother and Family Member Day.

The Gold Star one will take either driving or a flight ($250) to Denver.

Advantages and disadvantages to each.
Mog Mile is very difficult but it is in a location where I know others that might be doing it.
This will probably be 2 weeks after my Carry the Fallen

Zombie Apocalypse is tough but supposed to be a lot of fun.
I have nothing around this one and is currently my first choice due to other stuff but is the least "significant" to some of the other stuff I do.

Veterans Day is special in and of itself for what it represents but is getting late in the season for travel.
As a veteran, this is a very special day for me and being able to do it on Veterans Day will be awesome. Just have to hope I could travel to Des Moines in November.

Gold Star is very special but will require a long distance travel.
I do a lot of work for veterans with PTSD and suicide prevention, that to help support families that have lost someone during their service to our country.


I have to make my change by the end of May so I have time to decide.
If I want to do more than 1 of these, I have to pay for them.


#DFQ










2017-04-06

I NEED YOUR HELP


I will be walking for 24 hours to raise money for FANS.
FANS is an acronym which stands for Furthering Achievement through a Network of Support, is a program of Pillsbury United Communities (PUC) in Minneapolis, Minnesota that supports urban teenagers in achieving their goal of earning a college education.
http://www.fans24hour.org/about-fans.html

I have 2 ways to raise money.
I won't be collecting anything myself, FANS does it.
I have to either fill out a form to be submitted on race day, June 3 or have people go online and donate.
If you would like to donate online to help me, go to http://www.fans24hour.org/how-to-donate.html.
You will need to put in your donation info and then put in my name "John Debnam".
I am in the 24 hour walking group.
I would like to get 31mi/50k, but won't hurt myself in the process.
If you would like to donate later, leave me a message so I can get some info to put it on my donation sheet.

No automatic alt text available.

Time for recovery

Went in for my 50+ colonoscopy on Friday morning.
They found some polyps and took them out.
Went home a bit crampy but was told that was normal.
Woke up the next morning and was passing blood.
First time I was still kind of out of it sleepy and didn't register it.
Second time, I took a picture and told Elsolel that I had to go to the Emergency room.
The emergency room wasn't sure if I should be admitted until I had to go again and passed over 700cc's of blood.

Got admitted and kept losing blood.
They did a orthostatic blood pressure test.
My standing pressure dropped to 90/40 and I almost fell down.
I finally stopped bleeding late Saturday and my final Hemoglobin test was down to 10.0 (13.5 is bottom of normal).
They did another colonoscopy on Sunday and cleaned up a couple spots that showed scabs.

In all, they figure I lost a bit over 3 liters of blood.
Figure how you feel after giving blood, then imagine giving blood 3 times in the same day.
Got to go home Sunday afternoon.

I was extremely fatigued all week.
I had to stop and take a pause after just going up the stairs to go to the bathroom.
I went in to the doctor on Thur to get my hemoglobin rechecked and it was up to 10.5.

On Friday I was getting ready to go in to my chiropractor and managed to get a serious splinter under my thumbnail.
I cancelled my chiro and went to the local clinic.
They couldn't do anything and said I had to go to the Emergency Room.
At the ER, EVERYONE cringed when they saw it, even tho I sat in the waiting room for nearly 30 minutes.
I really do understand now why bamboo under the fingernails is a torture technique.
They numbed it and got it cleared up.

So, Elsolel and I went to Willycon XIX last weekend.
I had been told to be on light duty while recovering.
I put on my modified backpack and got nearly 5k steps with it every day.
I went over 5k and as high as 7500 steps on one day total.
Those days wiped me out but I did it.

This weekend I am going to do a fitness test and then follow a new 5 week program.
More on that below.

I posted about Robb Wolf's post 5 years ago.
https://robbwolf.com/2012/04/04/paleo-diet-convince-it/
7 Steps to Success

I am going to redo it a bit for ME.

1. Clean/clean out the entire house.
- Even if it isn't done, keep working on it. Get at least something done on a regular basis. Make a short list of the next 3 or 4 steps that can be done in a reasonably short time.
- Why am I saving it? Because I might use it? If it isn't valuable, get rid of it. If it is valuable, sell it.
- Organize what is left. Shelves, labeled boxes, and hang stuff up/put away.
- Keep it clean. Daily & weekly maintenance. Purge if it starts to build up.

2. Go shopping for GOOD food.
- Use Food Planning (real plans). Make shopping lists and stick to it.
- Avoid keeping bad food in house.
- Keep some quick/instant food options available for when plans change.
- Plan on shopping for smaller amounts 2 times a week so you can get fresh ingredients and they will stay fresh.

3. Go to bed early, get up early, and get going early.
- Get to bed early. Make room dark. No electronics to distract.
- Keep room cool to sleep better.
- Get plenty of sleep.
- Get up early. Get moving early.
- Get some light food in your system right away (yogurt, cheese, fruit, V8) to get your system burning right away.

4. Get exercise.
- Doesn't matter what but get moving.
- Walking (jogging/running), stretching, lifting, and mix high intensity with longer endurance work.
- Regular daily is better than intense occasional.

5. Do it for 5 weeks.
- Don't worry about past 5 weeks.
- Focus on each day and accomplish daily tasks (up early, early light food, exercise, good daily food, get to bed early).

6. Track progress.
- Keep a daily log. Even if it is just a check box versus a full list.
- Make is simple so it gets done.
- Make a reminder if needed. (phone/calendar/app on phone).

7. Report Progress.
- Blog about it. Make weekly progress notes, even if it is just a quick simple "still doing it".
- Blog before, during, and after for accountability.


I am going to add 1 extra note on this.
I want to do a fitness test before and after.
I will start this out on Saturday, April 8 and then take the after on May 13.

While wearing ruck pack (weight can vary depending on fitness but make it same, before and after).
Do the below for time.
1 mile at best pace
20 squats
20 pushups
20 lunges
20 leg lifts holding pack above your head
1 mile at best pace

I plan on not having a lot of weight, probably event minimum accessories, no extra weight, and full water bladder.
I will weigh it before I start.

For accountability, I will post about it.

Sunday 20170520 I think I am going to volunteer with Team RWB to push vets in the Old Glory Run.
https://www.facebook.com/events/1366283856747995/



Event Progress on my 1000 Mile Challenge (2017)
Total: 168.87 miles
Percent of Event Complete: 26.03% (Day 95/365)
300 Mile Goal Goal: 56.29% (Avg 0.49 / Day to Complete)
700 Mile Goal Goal: 24.12% (Avg 1.97 / Day to Complete, 13.32 to Catch Up)
1000 Mile Goal Goal: 16.89% (Avg 3.08 / Day to Complete, 91.4 to Catch Up)


✓ Aloha Friday 5k Challenge 20170106 -- https://www.virtualpaceseries.com/portfolio-item/1260/
✓ Aloha Friday 5k Challenge 20170113 -- https://www.virtualpaceseries.com/portfolio-item/1260/
✓ Aloha Friday 5k Challenge 20170120 -- https://www.virtualpaceseries.com/portfolio-item/1260/
✓ Buddy Check 22K Jan 2017 20170122 -- https://www.facebook.com/events/1108143029282325/
✓ Aloha Friday 5k Challenge 20170127 -- https://www.virtualpaceseries.com/portfolio-item/1260/
✓ Remember the Fallen 10k 20170128 -- https://www.virtualstrides.com/product/remember-the-fallen/ (virtual with my brother)
✓ Doc Michael Gehrz Mem Ruck 20170211 ?? https://www.facebook.com/events/1842260642677213/
✓ Nearly Naked Ruck March 20170225 ?? https://www.facebook.com/events/1763538720635067/
✓ Ruck'N March 20170325 ?? https://www.facebook.com/events/368953696823383/
Boots for the 20 10-14 20170414 -- https://www.facebook.com/events/1732853540367687/
Buddy Check 22K Apr 2017 20170422 -- https://www.facebook.com/events/1048749911904276/
Memorial Ruck 20170529 -- https://www.facebook.com/events/165352123940239/
FANS 24 Hour Ultra 20170603 -- http://www.fans24hour.org/
24 Hour Eagle Up Ultra 20170624 -- https://www.facebook.com/events/214849922310267/
GoRuck Light 20170701 -- https://www.facebook.com/events/1582546145389507/
23 Hour To Stop Suicide 201707?? -- still waiting on final confirmation
Buddy Check 22K Jul 2017 20170722 -- https://www.facebook.com/events/1073094729476205/
GoRuck Constellation 20170811 ?? http://www.goruck.com/constellation-minneapolis-mn-08-11-2017-12296/p/E012296
Ragnar Great River 20170818 ?? https://www.runragnar.com/event-detail/relay/greatriver
Carry the Fallen Ruck 201709?? -- https://www.facebook.com/groups/623458314386531/
Buddy Check 22K Oct 2017 20170822 -- https://www.facebook.com/events/802538279849057/

2017-03-16

Lots of new and lots of same old

It has been 6 weeks since my last post.

New stuff.

My brother had an older Garmin, a Forerunner 15 that he didn't need.
He gave it to me and I am working it into my daily stuff instead of my Fitbit.

I got news of a new GoRuck event, Constellation.
It is in August and I would really like to do it.
Just have to come up with the money.

I am still trying to get onto a Ragnar team.
I volunteered to be captain of the Team RWB team if we can get enough.
Might have to go outside of the twin cities area.

The Op23ToZero 23 Hour event won't be until July so plan on doing the FANS 24 hour event in early June.
Just have to come up with the money for it too.


I had several doctor appointments.
One with a diabetic educator and one with a dietician that was also a diabetic educator.

The diabetic educator said something that I am still processing.

My A1c is 7.0.
Which is not too bad.
But she mentioned something about quality of A1c.

How my insulin works is that as I injest carbs, I have to take extra insulin to allow it to be processed.
My current ratio is 8 carbs = 1 unit, which is very low as many can take 1 unit for as much as 20 carbs.

To maintain my A1c, I have my basal, which is my base insulin that keeps body functions and is effecively my BMR.
Then as I eat, I take insulin to counter the carbs.
But, if I eat 160 carbs in a day I have to take 20 units of insulin.
But those 160 carbs relate directly to 640 calories that will turn to fat if I don't do something to burn thru them.
If I only ate 80 carbs, I would take 10 units.
Both would keep me at my base with my ratio but by only taking in 80, I also limit the calories.
Carbs are also related to triglycerides, which I have a problem with.

Now, it would logically follow that I should just not take any carbs in.
That is close to what the Ketogenic diet does.
But, a ketogenic diet, will put my kidneys in danger since I already have history with my kidneys.

So, I really need to limit my carbs but not to the point of keto.
I can do a little bit of it but too much could cause my kidneys to shut down or be damaged.
I am going to do my best to do more true paleo.
I did it before but just stopped doing it.
Why, I don't know.
I just got lazy, didn't follow thru, or self sabotaged myself.
Something I am trying to figure out.

165 units
1 unit per 8 grams
8 grams x 4 calorie per gram = 32 calories
165 units x 32 calories = 5280 calories
5280 calories / 3500 calories per pound
1 complete insulin fill = 1.51 lbs of weight gain if I don't exercise
I should be changing out my pump site every 3 days or so.
I don't need to use all the insulin tho.

The dietician was really cool.
She really didn't say anything about how I do stuff, since different stuff works for different people.
She did agree however, that paleo would be good.

She did say that she has no issue with me eating protein, lean anyway.
If it is good stuff, like grass fed, then I can have higher fat.

She did look at my BMR and said that if I ate well, AND EXERCISED, I should be good.
Less carbs would really help my triglycerides.


Got a FB reminder of the following quote.
I really like it and need to keep it in mind.
“Everything you do in life, I don’t care, good or bad – don’t blame God, don’t blame the devil, don’t blame me, blame you.
You control everything!
The thoughts you think, the words you utter, the foods you eat, the exercise you do.
Everything is controlled by you.”
- Jack Lalanne


Aloha Friday 5k Challenge 20170106
Aloha Friday 5k Challenge 20170113
Aloha Friday 5k Challenge 20170120
Buddy Check 22K Jan 2017 20170122
Aloha Friday 5k Challenge 20170127
Remember the Fallen 10k 20170128 (virtual with my brother)
Ruck'N March 20170325 ??
Boots for the 20 3-7 20170403
Buddy Check 22K Apr 2017 20170422
Memorial Ruck 20170529
FANS 24 Hour Ultra 20170603
24 Hour Eagle Up Ultra 20170624
GoRuck Light 20170701
23 Hour To Stop Suicide 201707?? -- still waiting on final confirmation
Buddy Check 22K Jul 2017 20170722
GoRuck Constellation 20170811 ?? Need to pay for this yet
Ragnar Great River 20170818 ?? If I can get on a team
Carry the Fallen Ruck 201709??   
Buddy Check 22K Oct 2017 20170822

I got in my banners and dog tags for my Buddy Check 22K.
Pics after the Apr 22 event.
Also have to figure how to attach one of the banners to my pack.

#DFQ

2017-01-31

2017 - The First Month

1 month into 2017.
I weighed myself.
I am as heavy as I was last April.
December was bad for me.
I am sure my diabetes numbers went up too.
I am not happy with it but it is what it is.

The good news is that while I might be heavier, I am still in much better physical shape and condition than I was in April 2016.
In the last week or so, I have done 2 5ks, 1 10k, and a 22k.
The 22k was with a light ruck.
The 10k was no ruck but at speed, took 2hr 6min to complete and only 1 blister on the side of my foot from new shoes I think.
Other than some minor stiffness, I was not incapaciated with DOMS or injury.

I signed up for Charity Challenge 1000 Mile event.
I am on pace to make over 700 but not on pace for the 1000 at this point.
I have multiple long events scheduled this year but definitely need to keep on top of this if I am going to make 1000 miles.


Bunch of new medals for my challenge bar.
1 more in the mail.
While the medals don't excite me for the bling itself, they do help give me a tangible and visible reference to the amount of work that I am putting in, even if I don't have the results I want.

Aloha Friday 5k Challenge 20170106
Aloha Friday 5k Challenge 20170113
Aloha Friday 5k Challenge 20170120
Buddy Check 22K Jan 2017 20170122
Aloha Friday 5k Challenge 20170127
Remember the Fallen 10k 20170128 -- (virtual with my brother)
Doc Michael Gehrz Mem Ruck 20170211 ??
Nearly Naked Ruck March 20170225 ??
Boots for the 20 3-7 20170403
Buddy Check 22K Apr 2017 20170422
Memorial Ruck 20170529
23 Hour To Stop Suicide 20170603 -- still waiting on final confirmation
FANS 24 Hour Ultra 20170603 -- IF THE 23 HOUR TO STOP SUICIDE doesn't go or changes dates
24 Hour Eagle Up Ultra 20170624
GoRuck Light 20170701
Buddy Check 22K Jul 2017 20170722
Carry the Fallen Ruck 20170918 -- ?? Still waiting on confirmation
Buddy Check 22K Oct 2017 20170822

I am really excited for an event I just created.
Dec 2 I am going to have a big party at a local hotel to celebrate my 30 years cancer free.
I have rented out the atrium poolside and have a room by it.
Food, beverage, and fun are my plan.
People can even get in on a group room plan if they want to stay fairly cheaply.
So far I have a few people saying they can go so I really hope more can join me.

#DFQ

2017-01-24

Real Plans Recipe - Cajun Chicken Shrimp and Sweet Potato soup

Had a craving for something different but still healthy.
Going to have plenty of left overs to either freeze or send home with Elsolel.
Paleo, Dairy Free, Gluten Free (I think if bullion is)




Servings:  4
Active Time:  15 m
Total Time:  15 m
Fixed Servings:  No


Ingredients

40 ounces chicken thighs
2 medium sweet potatoes
1 can diced tomato
1 pound pkg 91-120 shrimp, cooked/deveined/no tail
1 tablespoon dehydrated onion
1 tablespoon chicken bullion
1 1/2 teaspoons dehydrated garlic
2 tablespoons ground cumin
sea salt
ground pepper
liquid smoke, (to taste)
1 teaspoon hot sauce
1/2 teaspoon celery salt
1 teaspoon smoked paprika


How To Prepare

1 Put chicken in stew pot and sear with spices
2 Add rest of ingredients except the shrimp
3 Add 2 cans of water using the diced tomato can
4 Simmer all day if you can
5 Add shrimp in 5 min before you want to serve to fully heat them


Categories

Season: Spring, Summer, Fall, Winter
Diet Type: Paleo
Course: Soup
Main Ingredient: Chicken
Tags: Slow Cooker/Crock Pot
Cuisine: American
Meal Size: Medium


Notes : 
Options: Add roux to thicken (not sure I want to do that) 
Add rice


Url : http://onefatguysjourneytohealth.blogspot.com/2017/01/real-plans-recipe-cajun-chicken-shrimp.html