Exercise
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Song Walk Day 16, Thursday August 10, 2006
Posted by Administrator on 10 Aug 2006 | Tagged as: 10,000 Steps, Exercise, Song Walk
19.59 minutes 8:55 – 9:13AM
Red Pedometer – Left Hip – .88 miles/2565 steps
Blue Pedometer – Right Hip – 2579 steps
3.35 One Way or Another – Blondie (Parallell Lines)
4.28 Hell on Wheelz (Thrill Kill Kult vs no Doubt) – dinbot.com
2.21 Mutha Fukka on a Motor Cycle – Machine Gun Fellatio (Triple JJJ Hottest 100)
2.58 In God’s Country – U2 (the Joshua Tree)
5.21 Discotheque – U2 (Pop)
1.16 Prolouge – ELO (Time)
Walked out left to the end of my street, right on G, down to the next street, up and around that in a loop, right on G, down to the next street, up and around the whole horseshoe street to G, and then looping back on the horseshoe street back to G, left onto G, past my street to 10th and G, looped round on G, back to my street, back to my back gate, and to the door.
I tried to pay attention to how I walk, and move my hips evenly, and stride the same distance, the same pace, and swing my arms evenly. I also paid close attention to where on my hips the pedomters each were.
Within 20 or so steps, that’s back to a normal result. I’ll keep testing it, alternating the pedomters, see if I get those out of whack results again.
Song Walk Day 13, Monday 8/7/06
Posted by Administrator on 07 Aug 2006 | Tagged as: Song Walk
9:50PM – 10:15PM
walked at night, cause I got up too late, and I worked late.
Out into the thunder and lightning storm, far enough away
Walked out to G, left onto 10th, right onto G again, up to 8th street
Up 8th street, to Broad, scaring a cat, a dog, and a shirtless guy on his cordless phone, walking from his car back to his house.
I felt sure he’d seen us, or heard us, as we were talking a little as we walked along. Not too loud, it was after 10PM after all, and we didn’t want to be *those* people. We were walking at a good clip, and underestimated just how slowly he was ambling back to his house.
Imagine the person on the other end of his call. “Yeah, just closed up the car, and I’m heading back to the hou- SHIT SHIT , oh shit, you scared the shit out of me!”.
Really? We hardly ever get that reaction on that walk.
Up to Broad street, left onto Broad, up to the corner, and left back onto 10th street. The lightning is brighter here, and it’s starting to rain. Two women run past, pushing a pram, with a now screaming baby. We wonder why they’re out in this weather? We’re out, admittedly, but we have no baby.
A yellow cab comes screaming up behind us, as we walk through the closed-down petrol station. Leading me to think we’re about to be run down by a clueless cabbie on a cut-throught, and nervously jumping around looking for which way to jump.
Turns out he’s just chucking a fairly loud u-ey, and stopping to pick up the women and the baby.
We keep walking on down 10th street, and happily feel the sudden burst of the cool change. Right onto G street, right onto our street, and back home, scooping up Mud, outside and freaked out by the storm and we head inside, for the whole house fan cooling down the house and iceblocks for an immediate cool us down.
Song Walk Day 5 Sunday 7/30/06
Posted by Administrator on 30 Jul 2006 | Tagged as: Song Walk
8:15 – 8:34PM; 19 minutes, .74 mile, 2147 steps.
No songs today, walked with Jeff. Out to the end of my street, turned left onto G, left again onto 10th, left onto Hance Bridge, left again onto my street from the other end and back to my house.
Woke up late today, and it was so hideously hot, we left it until just before dusk to go walking.
Shoulder Therapy Exercises, Day One 7/29
Posted by Administrator on 29 Jul 2006 | Tagged as: Shoulder Therapy
Didn’t achieve morning exercises. These were done about midnight, just before going to bed. As it was still over 80F, I didn’t apply a warming pack, I felt plenty warm! I happily applied the cool pack from the freezer for a good 15-20 minutes as a good down.
Shoulder Internal Rotation (Active) – At least 5 reps, 15-30 seconds apiece, each arm.
Pendulum, Circular – did two sets of 30 reps clockwise, 30 reps counter clockwise, per arm.
Shoulder Therapy Exercises, Week One 7/28 – 8/3
Posted by Administrator on 29 Jul 2006 | Tagged as: Shoulder Therapy
Before I went to my physical therapist on Friday, I googled shoulder and rotator cuff injuries, and came up with this shoulder exercises page.
I didn’t *do* any of these exercises until I got to the PT, and showed him (Chuck) the page. Not wanting to go off half-cocked, and wanting to take the advice of the expert. Or at least wait to hear his advice, before making my own mind up.
I was happy to hear that the first two exercises I’m to do at home are on this sheet. Some of the others will follow. It’s nice to have a little pictoral chart to follow at home.
Shoulder Internal Rotation (Active) – Grasp a non-flexible source (towel, webbed strap, I use a dog leash) with one hand in back. Gently pull arm up behind back until a stretch is achieved, without pain, but is a good form and firm stretch. Hold this stretch for 15 seconds. Relax back arm for 5-10 seconds. Repeat 5 times on each arm, twice a day.
Pendulum, Circular – Bend forward 90 degrees at the waist, using a table for support. Rock body in a circular pattern to move arm clockwise 30 times, then
counterclockwise 30 times. Do 2 sessions a day.
Prior to therapy exercises, put a warm pack on injured shoulder, to warm-up muscle, 5-10 minutes. After exercises, put a cold pack on injured shoulder, to cool-down muscle, 5-10 minutes.
Song Walk Day 4 Sat 7/29/06
Posted by Administrator on 29 Jul 2006 | Tagged as: Song Walk
11:31 – 11:50; 19 minutes, .78 mile, 2270 steps.
No songs today, walked with Jeff. Up to the local glass place, turned left through the car park of a factory that took us back out to 10th, around to G, and then home. Measured the distance today with my wee $3.98 pedometer jobbie from Walmart.
Song Walk Day Three, Friday 28 Jul 2006
Posted by Administrator on 28 Jul 2006 | Tagged as: Song Walk
13 minutes: 7:53 – 8:06
No songs today, went for a walk with Jeff. Jeff slowed his pace for me a little, and I sped my pace up. As he put it, he went for a morning stroll, and I for a morning scurry. The difference between the legs of a 6 foot man and a 5 foot woman, right there.
We walked up from 7:53 to 7:59 (close up to a local glass place) and then turned around to come back.
I was able to maintain a conversation, but got a little out of breath, and definite cracked a sweat.
Exercise
Posted by Administrator on 27 Jul 2006 | Tagged as: Exercise
45 minutes swimming (300 yards warmup, flip turns)
60 minutes deep water cardio
Song Walk; Day two Thursday 27 Jul 2006
Posted by Administrator on 27 Jul 2006 | Tagged as: Song Walk
3:57 Gillian Welch & Allison Krause; I’ll Fly Away (Soundtrack O Brother Where Art Thou?)
3:07 Wonderfalls – XTC (Soundtrack/Theme from Wonderfalls)
2:30 (4:15 song): Not the Same – Ben Folds – Rocking the Suburbs
Total Time: 9:34
This walk takes me out to G, turn right, and loop round the dead end street that’s the first right. The end of the first song takes me to the top of the loop of the dead end street.
I haven’t decided what I’ll do if I get past that loop before the end of the song, but it’s only for a week, and then I move up to two songs there, and two songs back, so I’m not going to overthink the first week!
Song Walk, Day One, Wednesday 26 Jul 2006
Posted by Administrator on 26 Jul 2006 | Tagged as: Song Walk
3:57 Gillian Welch & Allison Krause; I’ll Fly Away (Soundtrack O Brother Where Art Thou?)
3:07 Wonderfalls – XTC (Soundtrack/Theme from Wonderfalls)
2:03 (4:15 song): Not the Same – Ben Folds – Rocking the Suburbs
Total Time: 9:07