Take care of yourself

Glad they helped. They're my favorite machines at the gym.

My groin and hips and thighs feel so good -- like they're breathing -- after I've stretched and opened them up.

 

Another 6 days in the book: 400 minutes (280 cardio, 120 lifting), 3,548 cardio calories, 20.35 miles.

Last 15 weeks: 5,359 minutes, 109,191 cardio calories, 399.72 miles.

And right now I'm eating baby carrots.

 

How's the leg?

 

I can walk without pain, have full range of motion and normal strength, but couldn’t run this weekend because of the rain.

It’s supposed to be a lovely day tomorrow, so I plan on powering through at least 3 miles regardless of pain.

 

Ran 2.2 miles today in the beautiful weather. Had a steady soreness the entire time, but was able to keep a pretty good pace anyway.

Haven’t tightened up yet, and in fact, it’s felt progressively better in the hours since. Still planning to ease myself back into everything — I can’t afford to get hurt again with a triathlon and a 10-miler coming up at the end of summer.

 

Another 6 days in the book: 420 minutes (265 cardio, 155 lifting), 3,729 cardio calories, 20.94 miles.

Last 16 weeks: 5,779 minutes, 112,920 cardio calories, 420.66 miles.

 

I heard @Dick Whitman knocked out 11 miles this morning. Keep it up!

 

Ran 4.6 miles today, at a little over 10:00 pace. It felt really good to be back out there, even in swampy weather.

I guess I’ll know in an hour whether my leg is totally healed or not.

 

Another 6 days in the book: 420 minutes (265 cardio, 155 lifting), 3,701 cardio calories, 20.94 miles

Last 17 weeks: 6,199 minutes, 116,621 cardio calories, 441.60 miles.

In the 51 weeks since getting the Type 2 diagnosis, I've dropped 50 pounds from 305 to 255.

* Cholesterol level went down from 190 (under 200 is desirable) to a very strong 156
* Triglycerides level went down from a very bad 317 to a very good 72
* LDL (bad) cholesterol calculated went up from an optimal 97 to near-optimal 104
* HDL (good) cholesterol went up from a low 30 to a better 38 (the optimal range is 40-60)
* Cholesterol/HDL ratio went down from a high 6.3 to 4.1, which is a strong drop

Monday's testosterone score came back and it's super low at 241, which is probably why I've lost only 50 pounds instead of 70-75.

I've been militant about the diet and exercise so I'll have to explore options on how to boost testosterone levels to maximize the diet/exercise.

The fact that it's so low explains a lot of things.

 

Very nice work.

 

Thanks. It's nice to be non-diabetic again but I still have work to do.

 

But you broke the bad habits. The hard part is done.

I got 7.5 miles in this morning with little pain. This week has been the first I’ve gotten back over 50 miles since the beginning of May when I first got hurt.

Oh, and I’m officially down 20 pounds since Jan. 1. And that’s including the muscle I’ve added.