A New LOW !!!

Just got some medical tests back.
For the first time in the history that I have available in MyChart, my triglycerides are below 200.
They should be below 150 but when they have been over 1200, this is awesome.

Component	Your Value	Standard Range
CHOLESTEROL,TOTAL	150 mg/dL	100 - 199 mg/dL
TRIGLYCERIDES	196 mg/dL	<150 mg/dL
HDL CHOLESTEROL	42 mg/dL	>40 mg/dL
NON-HDL CHOLESTEROL	108 mg/dl	<145 mg/dl
CHOL/HDL RATIO	3.57	<4.50
LDL CHOLESTEROL	69 mg/dL	<=130 mg/dL

As a comparison, this was my last results in March of this year.

Component	Your Value	Standard Range
CHOLESTEROL,TOTAL	194 mg/dL	100 - 199 mg/dL
TRIGLYCERIDES	745 mg/dL	<150 mg/dL
HDL CHOLESTEROL	30 mg/dL	>40 mg/dL
NON-HDL CHOLESTEROL	164 mg/dl	<145 mg/dl
CHOL/HDL RATIO	6.47	<4.50
LDL CHOLESTEROL
Invalid LDL when Trig >400.

What am I doing?
I have been working out fairly regularly since April.
I have upped my fish oil Omega 3 to 4,000 units a day.
I try very hard to NOT use artificial fats, I use butter, olive oil, meat fats (bacon).

Excited to see what they will be next time.

My A1c went back up a bit but still under 7 so very controlled.
Rest of my bloodwork was great.
So, with my meds as they are, as long as I keep doing what I have been doing, I am a lot healthier than I have been in a while.
Still too much fat on me but as long as the rest of my numbers stay good, I can keep going.



Finally got back on the treadmill after my Buddy Check 22K.
I developed a blister on the side of my right heel.
It was kind of painful to do much walking on and I didn't want to aggravate it.
I also didn't want to pop it since it was right on the callous line and I was afraid it would break off and mess up my heel.

Debating on whether to set a distance goal or time goal on the treadmill.
I can set a mile or so goal or 30 minutes.
I think a lot depends on whether I want to do a lot of lifting or just a small amount.
I am not doing the 1 hour walk since I want to do some lifting every day, whether it is squat, bench, curls, etc.
I am doing some stomach work every day.


Need to figure out what to do for my legs on my Nov ruck.
I need to prevent myself from sweating so much I get cold.
I don't need a lot of warmth as such but don't want the cold.
Suggestions?

#DFQ

First One in the Books

Saturday, 20161022, I completed my Buddy Check 22K.
This was 22 kilometers, 4 loops around Cleary Park in Prior Lake.

I had 2 people that joined me, Elsolel and LaceMaker.
Both of them walked with me on the first loop.
Elsolel took the 2nd and 3rd loop to get food and do base station stuff to help support me.
LaceMaker was able to modify her plans and walk with me for those 2 loops.
LaceMaker had to go do some other stuff and Elsolel walked the last loop with me.
I was very near tears when Elsolel put the Stop 22 medal around my neck.

The first loop was actually my hardest.
I was wearing pants with a belt and I wasn't used to that.
It was causing pressure issues that I wasn't used to.
I also needed to use the bathroom.
I went before I left but got serious cramps during the loop and had no way to go.

The 2nd and 3rd loop weren't too bad.
We had lunch between those 2 so it helped to stop and get some food in me.
Had another snack after the 3rd before the 4th and final loop.
Soup worked well but want to maybe do some soup that isn't as heavy next time.
Home made chicken and rice might be really good.
Might have to carry warm thermos of chicken broth for the event in Jan.

Items to note for next events.

• Find cold weather leg gear.
• Get more of the black socks that worked best, both other white pairs had blister issues.
• Look at changing underwear to reduce chafing.
• Find good body glide type material to reduce chafing.
• Work on getting waist belt for pack to help relieve pressure on shoulders.
• Get more velcro on bag for more patches.

I have 4 more already scheduled and want to really try to make them bigger.
If anyone knows how to get race medals made or something like that it would be awesome.
Elsolel and I are thinking about an embroidery machine so could maybe make patches.
SUN JAN 22, 2017
SAT APR 22, 2017
SAT JUL 22, 2017
SUN OCT 22, 2017

Still waiting for the dates to be set for the 23 Hours to Stop Suicide event at Lutsen next year.
Depending on when they do it, it might only be 2 weeks before the Eagle Up Ultra.

Besides these, I think I have talked myself into driving down for the Eagle Up Ultra.
I have to carry a 22lb ruck for up to 24 hours, depending on what I can do.
The 2 goals I could hit are 50 km and 50 miles.
I am not sure I could hit the 100 km mark but if I make 50 miles and would have time to make it, I will try.
Now to figure out the money for this and get signed up by the end up November before the price goes up.

Need to get signed up to do the GoRuck Light on July 1st in St Paul.
In order to succeed at it, I will need to train a lot harder for the welcome party.
If I can come out of that not smoked, I will be good.
I want to, at a minimum, to carry my own weight during the event.
The first one, I had to have help even carrying my own weight, let alone, carrying the team weight.

I also plan on getting revenge on the Carry the Fallen White Bear Lake event.
I made mistakes and wasn't able to complete that one fully and want to go back and finish that.
After doing my Buddy Check 22K, I know I can do it.

Question for anyone still reading my blog, Do you know of any other sites like Yes.Fit that have virtual races but for longer distances, not just 5k/10k/13.1mi/26.2mi?
Looking for other race medals for longer type events.
Even some ultra runs that have equivalent virtual distances that I can complete as I can.

#DFQ

Another Virtual Race Medal

So I finished my 2nd long virtual race.
This one was the Viking Challenge on Yes.Fit.
It was an accumulation of 65.3 miles.

It took me weeks to complete it but I am fine with that.

I have walked more since April training for various events than I have in several years before that.

This Saturday I am doing my Buddy Check 22K event.
I set it up to go with my Buddy Check that I do every month.
I will do 4 loops at Cleary Park.
When I finish, Elsolel will give me this medal that I signed up for as a virtual 1/2 marathon thru Virtual Strides, the Stop 22 race.

This is one that I know will push me.
I will be carrying 22 lbs of weight in my ruck besides my water.

Anyone contemplating suicide, please check in with someone.
Suicide doesn't make the pain go away, it just moves that pain to someone else.
I know I speak a lot about veterans and PTSD but know that it isn't just veterans I care about.

Some resources:
Stop Soldier Suicide - https://www.facebook.com/stopsoldiersuicide
American Foundation for Suicide Prevention - https://www.facebook.com/AFSPnational
Battle Buddy - https://www.facebook.com/FIGHT.THE.DARK
Odin's Operators - https://www.facebook.com/odinsop
Operation Enduring Warrior - https://www.facebook.com/EnduringWarrior
Operation 23 To Zero - https://www.facebook.com/op2320
Carry The Fallen - https://www.facebook.com/CarryTheFallen
Υ Σ Μ Χ - https://www.facebook.com/Fraternal.order
Veterans Crisis Line - http://www.veteranscrisisline.net/
National Suicide Prevention Lifeline - http://www.suicidepreventionlifeline.org/

CONTACT NUMBERS
These are numbers of crisis resources for Vets.
If you are in dire need 911
1-800-273-8255 for Vets press 1
1-800-273-8255 if you feel suicidal
1-800-342-9647 is the number for military one source call them and they will help to build you a plan
1-866-966-1020 Defense ctr for excellence
1-800-984-8523 Wounded Soldier and Family Hotline
421-3700 DSN
312-421-3700 OCONUS DSN
1-800-VET-HELP
1-877-424-3838 4 AID VETS/HOMELESS VETERANS SERVICES

How Do I Measure MY Success???

Questions I contemplated on the treadmill today.

How do I measure my success? When I am good enough? When I have given enough?

What do I do if it doesn't seem like I am getting closer to some of my goals?
What if my goals aren't appropriate?


How do I measure my success? When I am good enough? When I have given enough?
I used to think it was by the scale because that was what everyone asks, how much do you weigh.
I realized that wasn't ever going to be a good answer since I will ALWAYS weigh too much according to the modern standards and the stupid BMI.

So I tossed my scales.
Well actually I put them in my storage unit since they were really good ones and might come in handy at some point in the future.

Then I started taking measurements and pictures.
But that depressed me.
It is depressing me since it doesn't seem like it is moving.
Others might tell me that I am looking better but I DON'T SEE IT.
It is like watching glaciers move.
You can see the change but not right away.
You need to track it over a long time.
I feel "tighter" at times but measurements don't carry that thru.
I also don't know how big I was when I was at my biggest.

So I decided I need to use more performance based for progress and success.
I don't expect to be able to improve a LOT in a short time but I do have old performance records.
I can tell if I am doing the same or if I am doing better than older records.
An example was in my last post.
Today, I had 45 minutes on the treadmill and almost got 2 miles in that time, with my pack on.

Way more sweaty than normal too.
Looking back, that is faster than I have done before so I am happy.


Now what about goals?
What do I do if it doesn't seem like I am getting closer to some of my goals?
What if my goals aren't appropriate?

Right now, I don't have any true goals as such.
I know I want to keep moving and I have been.
I know I am improving so that is good.
I suppose my only goals for the most part are revenge goals.
I want revenge on the GoRuck Light that I struggled thru.
I want revenge on the Carry The Fallen – White Bear Lake, MN where I wasn't used to the weight and cramped up and had to get a ride.
I want to complete 25 miles in the 23 Hours To End Suicide event at Lutsen.

And one that isn't a revenge goal but keeps coming back to my brain is the 24 Eagle Up Ultra.
It has distance marks of 100 mile, 100 Km, 50 mile, and 50 Km.
There is a rucking category even (20 lb min in ruck).
That is going to cost money to join and get to so still deciding if I am going to go for it.

There are things I need to do in order to accomplish these tasks and I have been doing most of them.
I need to do more "Welcome Party" type exercises to handle the GoRuck better, more HIIT stuff.
More like XFit intensity but I can't afford to do XFit.
I need to plan and execute a meal plan better, and build in interruption handling so if I am late from work, I can still do something healthy.

I know doing more activity will help me lose weight and size which will help in these tasks but I can't concentrate on those or I start to lose momentum when I don't see progress.

Winter is Coming!!!!!!
Winter has been my achilles heel for a LONG time.
I get bad about doing gym and staying active.
I really need to make this a priority this winter.

#DFQ

Challenge Finished Next Already Started

Today was a good day in several ways.
I finished my Virtual Race from Yes.Fit.
I had been doing the Viking Conquest challenge.
Finished it at the gym this morning.
65.3 miles on that one.

My next one is Route 66 and is actually 66 miles.

Next weekend I am going to get a good boost to it because I am doing my Buddy Check 22k at Cleary Park in Prior Lake.

I am publicly making a goal of finishing this by Nov 11.
I want to be done in time for the 3 Legion Ruck on the 12th of Nov.
At that point I want to start the Pacific Coast Highway challenge.
That is 113.2 miles.

I am 65.57 into my Amerithon Challenge.
My team, 3 of us so far signed up, is at 155.97.

Tuesday I really wasn't feeling to energetic in the evening and felt I needed to take Wednesday off.
I got over 9 hours of sleep and felt a LOT better yesterday, both mentally and physically.
Today on the treadmill I decided to do a lower incline but push the speed.

I was fairly close to doing 3 miles in 1 hour at 2% incline.
I also had my pack on so was carrying 33lbs.
I did have to deal with a bit of cramping but it was manageable.

I also started using the Charity Miles App.
You start the app on your phone, choose a charity, and a portion of the corporate donations go to that charity.
It is really kind of cool to know that walking can also send money to a charity.

My work was awesome.
My boss told me good job instead of complaining when I was a little bit late back from the gym for work this morning.
Means a lot when they encourage you instead of complaining.
I am salary and expected to work late if needed so being a bit late isn't really a big deal and I didn't miss a meeting.
It is nice to have that environment to work in.

On FB for the last several weeks, I have started doing Positive Train Posts on Wednesday.
I pick some of my friends from my friends list and say something good about them and how they have influenced me or encouraged me.
I have yet to be able to post those 8 or 10 posts without getting emotional.
I truly believe that they are appreciated by those listed and hopefully make their life better.
I encourage you to try something like it.
Publicly or privately, if you want, tell them that they are appreciated.
You might be surprised how many agree with you if you do publicly post.
And to be honest, it feels good for me to do it and that is the great part.

WOW - FitBit

I was just looking at the totals on the FitBit website dashboard.
18 months since I got my FitBit, records from May 2015 to today.

1,988,503 steps
3032 floors
898.12 miles
1,997,718 calories

All in 18 months.

Needless to say I am shocked.
I had no clue.

Wow.

Progress

I went to the gym this morning to work out.
When I got there, I couldn't get in because the computer that controls the chip reader was down.

I told Elsolel I needed to go to the gym after work.
I finished at 4 today and at 4:40 I realized I was letting myself get distracted by other things and I hadn't gone yet.

Headed out to the gym.

Did a full hour on the treadmill which I haven't done in the morning recently because I had gotten out of the habit of being up early.
Then did some squats and farmer's carries.

Then I got to thinking about my progress.
Below are 2 pictures of workouts.

This one is from April 2016. 

One of my first workouts.

This is a picture of today's workout, Oct 2016.

The numbers in today's walk are a bit better, I don't feel as drained as I did then, and the biggest difference is that today's walk I was carrying a 32lb ruck.

I still have a long way to go as far as getting in shape but I think this is great proof to myself that

I HAVE MADE PROGRESS!!!

I have a 22k schedule for Oct 22 at Cleary Park.
https://www.facebook.com/events/1758292934422508/
I am honestly not worried about doing that distance.
For those that don't know, that is a bit more than a 1/2 marathon.

I just have to keep going.