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.
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.

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/

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