2018-01-16

I Still Need Sleep


So the study went well as far as they figured out what is going on.

When I go into REM sleep, my oxygen saturation goes down to 60%.
It should be mid 90s.
At 60%, you would be acting impaired, confused, and have serious functional issues.
With sleep apnea, you start breathing again so your oxygen levels come back up quickly.
Repeated lows tho can cause long term and regular issues.

Complications
Sleep apnea is considered a serious medical condition. Complications may include:

  • Daytime fatigue. 
  • You may have difficulty concentrating and find yourself falling asleep at work, while watching TV or even when driving. 
  • You may also feel quick tempered, moody or depressed. 
  • High blood pressure or heart problems. 
  • Obstructive sleep apnea may increase the risk of recurrent heart attack, and abnormal heartbeats, such as atrial fibrillation. 
  • Type 2 diabetes. 
  • Metabolic syndrome. 
  • Complications with medications and surgery. 
  • Liver problems. 
  • Sleep-deprived partners. 








The good news is that I should get a machine in a couple weeks.
Once I am using it, it will take a bit to get used to, but once I do, I should start feeling a lot better.
I am hoping it will help with keeping up around the house, working out, insulin resistance, and eventually losing weight.





Some resources if you have any of the above symptoms.
I referenced several of the sites with info in this blog.

https://www.nhlbi.nih.gov/health-topics/sleep-apnea

https://www.mayoclinic.org/diseases-conditions/sleep-apnea/symptoms-causes/syc-20377631

https://www.mayoclinic.org/symptoms/hypoxemia/basics/definition/sym-20050930

https://www.webmd.com/sleep-disorders/sleep-apnea/sleep-apnea

2018-01-15

Who Needs Sleep???



Turns out I do.

So a lot has happened since 20171222.

I wasn't as good at logging my food as I should have been.
I did get 4 days but need to get better.
Told Elsolel to bug me about it.
She wants to log too, so maybe between us we can do more.

I am currently doing a sleep study.
I went in for a consult and the doctor said he was fairly sure I have severe sleep apnea.
When I went in to make my appointment, they were going to put my in mid to late February.
Then she asked if I could do it tonight.
I called the vet and they could watch Lennon so I am doing it now.
This means I could get help weeks sooner.
The white thing hangs on the headboard.

I hope so.
I have been feeling so drained and tired.
Lack of motivation is a symptom.
If I do get a C-Pap and it does what they say it can for me, it will make a huge difference.
I will have more motivation to do stuff around the house, workout, and in general, just more.
And I won't feel like falling asleep all the time.

More later once this is done.

2017-12-22

Last Post of 2017??

It has been months since I posted.

I think I kind of gave up due to all the knee issues and gaining weight again.
Frustrations with my dog now, since he gets anxiety when left alone and he starts trashing the house if I leave him makes it harder to get to the gym since I have to lock him outside. This makes it even harder during the winter due to cold.

Stuff around the house has suffered.
It is hard to get motivated again to do anything from keeping kitchen clean to making more progress on getting the house organized.
Paulette has helped me manage but I have been seriously lacking.

I did make the decision to move forward with the weight loss surgery and regret not starting it sooner.

Went in to the doctor to do first of 6 sessions for doing weight loss surgery.

Since I have Blue Cross and they have a 1 time a lifetime policy, the doctor is recommending we go with the most aggressive of the surgeries, the Duodenal switch.

The surgery is an extreme metabolic surgery. I have become so insulin resistant that it is becoming a vicious circle for trying to lose weight. I use U-500. This is 5 times more concentrated than the normal insulin most diabetics take. I go thru my pump cartridge in 3-4 days. Taking the tube into account that means I go thru 150 units of U-500. This is the same as a normal diabetic using 750 units. If a non-diabetic took this amount, it could kill or permanently brain damage them. My body is so FRAKKED UP that I am basically having to take enough insulin to kill a normal person just to stay alive and mostly healthy.

I have to meet with dietician 5 more times and a psychologist 1 time before the main requirements are met.

Then I get to schedule it.

I don't have to lose any weight before the surgery but I can't gain any. Since I am at my absolute highest in my life, I know I need to do something. Today I weighed 374 lbs in shorts and tennis shoes.

At this point, It is going to right around my 2 Ultras, so either we do it early enough before those, or I will do the surgery right after, sometime late June or early July I would hope. Due to scheduling it might to a bit later than that. I guess we will see.

In the mean time, I have to work on diet stuff, since after the surgery, I have to have that on point.
First 3 tasks
1. Read the book they gave me with a bunch of information about the surgery.
2. Work on trying to have at least 100gm of protein a day and be careful of too many carbs. (Paleoish/Ketoish).
3. I need to journal at least 5 days of foods later in the month once I get the protein intake going.


My own first task is to journal on my blog again to follow this journey since I kind of gave up on it and haven't posted in 8 months.




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/