Training with Flies

Nice 6 on Tuesday.  I could see where the bridges were based on HR.  Cadence was nice...dropped off for a bit on the bridges but you climbed back up on the pier to finish from the looks of the graph.  Seemed like a pretty good run to me!

How is the vertigo?  I found that mine came back off and on...less often as time went by.  I learned to notice the activities that caused it to flare up...and avoid them.  And like you I learned what to do when it did flare up to allow it to settle down quickly.  I expect that as more time passes you'll have less and less trouble.

Hope your weekend is going well...

nkrichards wrote:Nice 6 on Tuesday.  I could see where the bridges were based on HR.  Cadence was nice...dropped off for a bit on the bridges but you climbed back up on the pier to finish from the looks of the graph.  Seemed like a pretty good run to me!

How is the vertigo?  I found that mine came back off and on...less often as time went by.  I learned to notice the activities that caused it to flare up...and avoid them.  And like you I learned what to do when it did flare up to allow it to settle down quickly.  I expect that as more time passes you'll have less and less trouble.

Hope your weekend is going well...

Thanks, Nancy.  Well, I found the difference between running the bridges fresh versus in the middle of the run, under favorable running conditions.  Which makes me curious to see how long it will take to master 3 miles, then bridges, then another 3 miles, even in the dead of July.  You have that natural topography where you have to do it.  So, maybe I have to overcome it.  I've actually ran 8 miles with the bridges in the middle, which makes me a little confused.

Wednesday was the shoulders-exclusive workout, which went fine.  I'm getting the hang of the 5 routines and the weights needed.  Also, did 3 sets of 6 at 80 pounds on the incline bench press in my race to unlap myself against the flat bench press.

Thursday, the run was rained out.  It was such a nice rain that on Wednesday afternoon, I set one of the cars exposed to the elements to wash it off on Thursday.  It looked like it had actually been washed and dried.  But the weather also brought some great and cool weather.  With seasonal temps for late April at 82 for a high and 62 for a low, Sunday's high was only 57 and right now it's 71 degrees with a dew point of 54.  We're supposed to straddle 82, this week with some days 84 and some 76 for highs. 

This past weekend, Taylor Swift was in town for 3 performances (Friday, Saturday, and Sunday) at NRG stadium where the Texans play.  70,000 each night for her 3 hour concert.  The start time was 6:30.  Merchandise started being sold on Thursday.  

Friday was a regular lifting day with some more morning rain to scurry through.  And the weekend was nice, even with some rain on Sunday.

The vertigo has resolved itself by last Tuesday.  So, it was an extended weekend visitor that didn't overstay its non-welcome.

This morning was 54 degrees and another lift day that went well.  I can mention that positive results are happening by doing the incline bench press on MWF and the flat bench press once a week.  

Tomorrow morning, it's supposed to be around 60 degrees, maybe 58 for the run.  I'm figuring a 6 mile run at Memorial Park.  Really loving the seasonal temps this late in April.

Thanks for turning out the lights, after reading.

It's been one of those periods of time when things change at the speed of light.  I looked at the time I posted my last comment on April 24.  Less than 90 minutes later, all hell broke loose.  I didn't get back to the normal routine until this past Monday.  I expect my routine to, now, be like a vacation for the next few months.  It involves a family member and I'm a supporting actor in this saga.  Death is not anticipated.

Summer has arrived in Houston.  The humidity in the mornings match the air temp of the 70s.  Until I can acclimate myself, 6 mile runs are out of the question.  4 miles is the most.  I'm almost able to guess how far I can run, based on the air temp.  Wasn't able to run during the saga.

This morning, I ran 1 mile and walked back 3/4ths of a mile.  It was 76 degrees and my quads were unusually whining.  Oh well.

But I was able to continue to lift.  Air conditioning is nice.  Monday, I decided to attempt a new 1 rep max on the sitting bench press.  180 is the PR.  I really didn't think that I could lift 180.  But tying a record isn't any good either.  So, I attempted 185.  Nope, but I did move it off its base.  Not enough pectoral strength.  Then I tried 175.  Nope, farther and the pecs did their job, but the triceps and biceps didn't push it for the last 1/3rd.

So, 170 was next, which bests my current 165.  It all worked.  170 is now the 2nd best PR.  Still working on the incline bench press at 85, but making progress.  Flat bench is still 90.  Sitting bench press workout weight is 135.

Nancy, I went to the cardiologist on Monday.  My BP was up 10%, but I think I know why.  Nonetheless, he wants me to track my BP.  I asked him if Medicare would pay for a stress test, when there's no complaints.  He said that since I have a stent, Medicare will.  But he wants me to wait 6-9 months because his doctor group is getting a PET camera and the pictures will be nicer.  I said that I'll be his guinea pig.

Also, I went to see a vascular neurologist (stroke doctor) to establish a baseline because strokes in recent family history (dad and brother).  I asked him if Medicare would pay for the MRI and MRA.  He asked, "Well, do you have any neurological issues?"  I told him about the positional vertigo.  He said, "Yep.  Rule out vertigo."

So sometime this Summer, I'll get the tests done and the bloodwork, too.  Hopefully, I can get through May without any saga issues.  Doubtful, but not as bad.

ounce wrote:It's been one of those periods of time when things change at the speed of light.  I looked at the time I posted my last comment on April 24.  Less than 90 minutes later, all hell broke loose.  I didn't get back to the normal routine until this past Monday.  I expect my routine to, now, be like a vacation for the next few months.  It involves a family member and I'm a supporting actor in this saga.  Death is not anticipated.

Summer has arrived in Houston.  The humidity in the mornings match the air temp of the 70s.  Until I can acclimate myself, 6 mile runs are out of the question.  4 miles is the most.  I'm almost able to guess how far I can run, based on the air temp.  Wasn't able to run during the saga.

This morning, I ran 1 mile and walked back 3/4ths of a mile.  It was 76 degrees and my quads were unusually whining.  Oh well.

But I was able to continue to lift.  Air conditioning is nice.  Monday, I decided to attempt a new 1 rep max on the sitting bench press.  180 is the PR.  I really didn't think that I could lift 180.  But tying a record isn't any good either.  So, I attempted 185.  Nope, but I did move it off its base.  Not enough pectoral strength.  Then I tried 175.  Nope, farther and the pecs did their job, but the triceps and biceps didn't push it for the last 1/3rd.

So, 170 was next, which bests my current 165.  It all worked.  170 is now the 2nd best PR.  Still working on the incline bench press at 85, but making progress.  Flat bench is still 90.  Sitting bench press workout weight is 135.

Nancy, I went to the cardiologist on Monday.  My BP was up 10%, but I think I know why.  Nonetheless, he wants me to track my BP.  I asked him if Medicare would pay for a stress test, when there's no complaints.  He said that since I have a stent, Medicare will.  But he wants me to wait 6-9 months because his doctor group is getting a PET camera and the pictures will be nicer.  I said that I'll be his guinea pig.

Also, I went to see a vascular neurologist (stroke doctor) to establish a baseline because strokes in recent family history (dad and brother).  I asked him if Medicare would pay for the MRI and MRA.  He asked, "Well, do you have any neurological issues?"  I told him about the positional vertigo.  He said, "Yep.  Rule out vertigo."

So sometime this Summer, I'll get the tests done and the bloodwork, too.  Hopefully, I can get through May without any saga issues.  Doubtful, but not as bad.

I was wondering what happened to you when I finally stuck my head up out of my hole yesterday and looked around. I'm glad you're still here but very sorry about the saga. I hope the pressure eases up (both personal and BP). I like your doctor. He knows how to make the system work for you rather than stand as an unyielding gatekeeper. 

Three miles is a lot better than anything I can do right now, even in less hot-n-humid conditions. And congrats on the 2BPR.

Thanks, Mark.  The blood pressure is easily fixed.  I take a potassium citrate supplement, but I had forgotten about it for a few days.  Potassium is a leading ingredient to reduce blood pressure.  So returning to consistency will cut the blood pressure.  My baseline is 130/70.  If the body is replete with potassium, then salt intake is immaterial.  Salt and potassium have a balance relationship to where if potassium is low, then the body throws off salt to keep the balance.  That's why runners, including myself, have that salty taste to the skin and in the hair after a long run.  The potassium was low.  Salt is cheap to market in things, but potassium is king of the electrolytes.  Potassium costs about 7 times more than salt, so that's why it's not marketed.

Weight loss will help the blood pressure, too.

-30-

This morning, I lifted.  But when I woke up, I could tell the vertigo was back, ever so slightly.  You may remember the inner ear exercise for the vertigo is freezing when it happens until it passes.  That was difficult to start, when it was hardly noticeable.  When it occurred, I froze, even though it was slight.  It worked to the degree that the vertigo was lessened, but not gone.  I was still able to do the lifting routine.  By the time I finished, the vertigo was gone.

There was an achievement, this morning, too.  I was able to increase the weight on the incline bench press from 80 to 85 pounds.  In fact, I was able to do a complete round of 3 sets of 6 reps.  The significance of that complete round means that I could, within a couple of weeks, advance to 90 pounds from 85.  It doesn't usually happen that way because when I advance in weight lifted, I might be able to do 3 sets of 3 reps and have to work at it over a month or two to be able to lift a complete round of 3 sets of 6 reps.  So my goal of catching the flat bench press weight of 90 by mid-June is attainable.  I will probably increase the incline weight to 90 on May 19.

That's my morning.  Y'all have a good weekend.

Good information on the BP. Suddenly I seem to be craving bananas. 

Good work on the weights, and freezing out vertigo. Glad it didn't kick in while you were doing squats...

Mark B wrote:Good information on the BP. Suddenly I seem to be craving bananas. 

Good work on the weights, and freezing out vertigo. Glad it didn't kick in while you were doing squats...

Salmon works, too.

I pretty much don't do anything involving the legs and weights.  But squats wouldn't be fun with positional vertigo or Shakin' the Snow Globe, as I call it.

I hope your family member is improving.

I've messed up my electrolytes royally before with severe consequences and have been on potassium multiple times. I hope you don't forget about the supplement again. I hate to see anyone have a stroke but that's why over half of my patients are on my unit (inpatient rehab) and the really tragic ones are when they forgot or decided they didn't need their meds. But anyway, congrats on upping your weights. I wish you well with weight loss. I'm working at that, too.

Not sure where to start.  Sorry to hear that your life was thrown a bit of curve...glad to hear you're starting to get back into a bit of a routine.  Hope that things continue to settle down and you can find time to take care of yourself while helping with your relative.  I know how draining that can be and I also know that staying active does help.  Just don't put to much pressure on yourself.  I realized last winter that I'm not a super human.  I have limits and so do you.

That said...good luck with the lifting progress and PRs.  

Glad to hear that your doctor is supportive of getting the tests that you need and want.  Once my heart attack was 5 years in the rearview mirror it became hard to get Dr. B to agree to any testing.  He encouraged me to just schedule video appointments and stopped even doing ECGs when I did come in the office so it wasn't worth the drive.  Not to mention it's impossible to get an appointment. Considering other options but change is hard.  I trusted Dr. B.  It's kind of like a security blanket.

I find the discussion about potassium interesting.  Mine is...and has always been...high.  High enough to cause Dr. B and my GP to panic at one point.  That allowed me to see a specialist and we had a great discussion.  Apparently sudden change is more dangerous than either high or low.  She said encouraged me to continue to eat bananas and other high potassium foods as they have lots of other good things in them.  She did say not to get to carried away at any one meal or on any one day.  I pretty much stopped worrying about it.  I eat a lot of bananas.  

As I mentioned on Strava, I have so much respect for your willingness and ability to train in the heat and humidity.  It just wipes me out! 

Keep at it.  It's easier to follow your running on Strava but I'll check in here when I can and see how the lifting and the BP are going.

Stay safe and don't forget to care for yourself as well as your family member.

Mark B wrote:

ounce wrote:It's been one of those periods of time when things change at the speed of light.  I looked at the time I posted my last comment on April 24.  Less than 90 minutes later, all hell broke loose.  I didn't get back to the normal routine until this past Monday.  I expect my routine to, now, be like a vacation for the next few months.  It involves a family member and I'm a supporting actor in this saga.  Death is not anticipated.

Summer has arrived in Houston.  The humidity in the mornings match the air temp of the 70s.  Until I can acclimate myself, 6 mile runs are out of the question.  4 miles is the most.  I'm almost able to guess how far I can run, based on the air temp.  Wasn't able to run during the saga.

This morning, I ran 1 mile and walked back 3/4ths of a mile.  It was 76 degrees and my quads were unusually whining.  Oh well.

But I was able to continue to lift.  Air conditioning is nice.  Monday, I decided to attempt a new 1 rep max on the sitting bench press.  180 is the PR.  I really didn't think that I could lift 180.  But tying a record isn't any good either.  So, I attempted 185.  Nope, but I did move it off its base.  Not enough pectoral strength.  Then I tried 175.  Nope, farther and the pecs did their job, but the triceps and biceps didn't push it for the last 1/3rd.

So, 170 was next, which bests my current 165.  It all worked.  170 is now the 2nd best PR.  Still working on the incline bench press at 85, but making progress.  Flat bench is still 90.  Sitting bench press workout weight is 135.

Nancy, I went to the cardiologist on Monday.  My BP was up 10%, but I think I know why.  Nonetheless, he wants me to track my BP.  I asked him if Medicare would pay for a stress test, when there's no complaints.  He said that since I have a stent, Medicare will.  But he wants me to wait 6-9 months because his doctor group is getting a PET camera and the pictures will be nicer.  I said that I'll be his guinea pig.

Also, I went to see a vascular neurologist (stroke doctor) to establish a baseline because strokes in recent family history (dad and brother).  I asked him if Medicare would pay for the MRI and MRA.  He asked, "Well, do you have any neurological issues?"  I told him about the positional vertigo.  He said, "Yep.  Rule out vertigo."

So sometime this Summer, I'll get the tests done and the bloodwork, too.  Hopefully, I can get through May without any saga issues.  Doubtful, but not as bad.

I was wondering what happened to you when I finally stuck my head up out of my hole yesterday and looked around. I'm glad you're still here but very sorry about the saga. I hope the pressure eases up (both personal and BP). I like your doctor. He knows how to make the system work for you rather than stand as an unyielding gatekeeper. 

Three miles is a lot better than anything I can do right now, even in less hot-n-humid conditions. And congrats on the 2BPR.

I need to clarify something for you, Mark, regarding the doc and what may help you in 5 years.

As you know, if you watch TV, there is Medicare Advantage.  There is also Medicare Supplemental Insurance and Part D insurance.  Advantage is an HMO and has cheap to zero premium cost.  Supplemental and Part D (prescriptions) have a monthly premium cost.  

Advantage requires referrals and all of the approvals that you probably have experienced in a group insurance plan's HMO.
Supplemental requires zero referrals and none of the approvals, but you have the premium.  If something is covered by Medicare, then by law, the insurance company that wrote the Supplemental policy must pay its part, too.  That 'part' (after the Medicare Part B deductible of $233 for this year) is paying the remaining balance due.  The policyholder pays ZERO, after the Part B deductible.  All I have to do at the doctor's office is to ask the doc "Does Medicare cover this procedure?"  If no, then no.  If yes, then let's keep talking.

I don't know if Advantage has the same rule of 'since you have a stent, the stress test is paid by Medicare Advantage with a co-pay.'

Advantage is great for people who are not sick and plan on dying in a short number of years by a catastrophic method of death.  But heaven help you if you need a skilled nursing facility and you're on Advantage.  Not only do a lot of facilities not take Advantage, but there's a daily out of pocket cost, too.

So, Mark, checkout medicareschool.com, when it's time for you or Alita to enroll in Medicare.  They are a Medicare insurance broker that educates you, so you can make the best solution for you and for Alita.  They have videos on YouTube.

Julie wrote:I hope your family member is improving.

I've messed up my electrolytes royally before with severe consequences and have been on potassium multiple times. I hope you don't forget about the supplement again. I hate to see anyone have a stroke but that's why over half of my patients are on my unit (inpatient rehab) and the really tragic ones are when they forgot or decided they didn't need their meds. But anyway, congrats on upping your weights. I wish you well with weight loss. I'm working at that, too.

Thanks, Julie.  Things are headed in the right direction, but there may be another procedure in the Fall.  Due diligence is occurring, presently.

I should have known I was low because I had a run where I peed 3 times on a 4 mile run.  When potassium is low, the body gets rid of extra salt by sweating and peeing, so the balance can be maintained.  ALSO, when I have a good potassium level, I don't wake up during the night to pee.

Below are the pre-med numbers (except for the 13May one).  I'm on Coreg 6.25 mg b.i.d. and have been for three years.

Date	Time	Systolic	Diastolic	HR
13-May	20:36	133	76	63
14-May	9:38	123	73	64
15-May	7:15	125	80	58
16-May	7:08	121	73	66
17-May	7:07	132	81	64

nkrichards wrote:Not sure where to start.  Sorry to hear that your life was thrown a bit of curve...glad to hear you're starting to get back into a bit of a routine.  Hope that things continue to settle down and you can find time to take care of yourself while helping with your relative.  I know how draining that can be and I also know that staying active does help.  Just don't put to much pressure on yourself.  I realized last winter that I'm not a super human.  I have limits and so do you.

That said...good luck with the lifting progress and PRs.  

Glad to hear that your doctor is supportive of getting the tests that you need and want.  Once my heart attack was 5 years in the rearview mirror it became hard to get Dr. B to agree to any testing.  He encouraged me to just schedule video appointments and stopped even doing ECGs when I did come in the office so it wasn't worth the drive.  Not to mention it's impossible to get an appointment. Considering other options but change is hard.  I trusted Dr. B.  It's kind of like a security blanket.

I find the discussion about potassium interesting.  Mine is...and has always been...high.  High enough to cause Dr. B and my GP to panic at one point.  That allowed me to see a specialist and we had a great discussion.  Apparently sudden change is more dangerous than either high or low.  She said encouraged me to continue to eat bananas and other high potassium foods as they have lots of other good things in them.  She did say not to get to carried away at any one meal or on any one day.  I pretty much stopped worrying about it.  I eat a lot of bananas.  

As I mentioned on Strava, I have so much respect for your willingness and ability to train in the heat and humidity.  It just wipes me out! 

Keep at it.  It's easier to follow your running on Strava but I'll check in here when I can and see how the lifting and the BP are going.

Stay safe and don't forget to care for yourself as well as your family member.

Thanks, Nancy.  You also have high platelets, if I remember correctly.

On the family member thing, I can easily adapt to 8 recovering days in ICU.  This flavor of ICU was different and looser because it has the visiting policy of a regular room, but ICU protocols.  My job is night shift.  Sleeping in that coffin-width, roll out chair is a challenge.  

As far as humidity, you're acclimating.  You're coming off of morning temps in the 20's and 30's and hit the 50's.  That's no different than me coming off of the 40s and 50s and hitting the 70s.  I have to acclimate to the 60s after being in the 50s.  Now, maybe my 70s last LONGER than your 50s, then I have the edge in grueling through a run.

This is the first year where I'm trying to equate a temp/dew point to a distance.  If it's X degrees, then I will run Y mile(s).  And hopefully, as the Summer rolls along, I can run as far at 77 degrees as 73 degrees.

-30-

Yesterday, it was 72 degrees and 68 degree dew point.  Noticeably not as humid.  So, I ran 4 miles.  The 3rd mile was a little tough.  I looked at my watch and it was showing a 14:52 pace, which for 72 degrees is good.  So for the 4th mile, I didn't want to slow to a 15 minute overall pace.  I sped up some and was able to hold it to where the overall pace was 14:51.

This morning, I did the shoulders only workout for the front, middle, and rear deltoids.  That was a little tougher than usual.  I do need to work on the front deltoid component during the other two lift days.  I'm told that the rear deltoids are usually the weakest of the 3.  On me, it's the strongest by FAR.

Thursday morning's temps are supposed to be similar to Tuesdays.  We've received a lot of rain in April and May.  For the year, we're at 23.93", which is 6 inches above normal.  5" above for May.  That will slow the process of the cracking of the soil in August.

I'll run in the morning.  Thanks for the comments and y'all behave.  Especially the bumbler.

ounce wrote:

Mark B wrote:

ounce wrote:It's been one of those periods of time when things change at the speed of light.  I looked at the time I posted my last comment on April 24.  Less than 90 minutes later, all hell broke loose.  I didn't get back to the normal routine until this past Monday.  I expect my routine to, now, be like a vacation for the next few months.  It involves a family member and I'm a supporting actor in this saga.  Death is not anticipated.

Summer has arrived in Houston.  The humidity in the mornings match the air temp of the 70s.  Until I can acclimate myself, 6 mile runs are out of the question.  4 miles is the most.  I'm almost able to guess how far I can run, based on the air temp.  Wasn't able to run during the saga.

This morning, I ran 1 mile and walked back 3/4ths of a mile.  It was 76 degrees and my quads were unusually whining.  Oh well.

But I was able to continue to lift.  Air conditioning is nice.  Monday, I decided to attempt a new 1 rep max on the sitting bench press.  180 is the PR.  I really didn't think that I could lift 180.  But tying a record isn't any good either.  So, I attempted 185.  Nope, but I did move it off its base.  Not enough pectoral strength.  Then I tried 175.  Nope, farther and the pecs did their job, but the triceps and biceps didn't push it for the last 1/3rd.

So, 170 was next, which bests my current 165.  It all worked.  170 is now the 2nd best PR.  Still working on the incline bench press at 85, but making progress.  Flat bench is still 90.  Sitting bench press workout weight is 135.

Nancy, I went to the cardiologist on Monday.  My BP was up 10%, but I think I know why.  Nonetheless, he wants me to track my BP.  I asked him if Medicare would pay for a stress test, when there's no complaints.  He said that since I have a stent, Medicare will.  But he wants me to wait 6-9 months because his doctor group is getting a PET camera and the pictures will be nicer.  I said that I'll be his guinea pig.

Also, I went to see a vascular neurologist (stroke doctor) to establish a baseline because strokes in recent family history (dad and brother).  I asked him if Medicare would pay for the MRI and MRA.  He asked, "Well, do you have any neurological issues?"  I told him about the positional vertigo.  He said, "Yep.  Rule out vertigo."

So sometime this Summer, I'll get the tests done and the bloodwork, too.  Hopefully, I can get through May without any saga issues.  Doubtful, but not as bad.

I was wondering what happened to you when I finally stuck my head up out of my hole yesterday and looked around. I'm glad you're still here but very sorry about the saga. I hope the pressure eases up (both personal and BP). I like your doctor. He knows how to make the system work for you rather than stand as an unyielding gatekeeper. 

Three miles is a lot better than anything I can do right now, even in less hot-n-humid conditions. And congrats on the 2BPR.

I need to clarify something for you, Mark, regarding the doc and what may help you in 5 years.

As you know, if you watch TV, there is Medicare Advantage.  There is also Medicare Supplemental Insurance and Part D insurance.  Advantage is an HMO and has cheap to zero premium cost.  Supplemental and Part D (prescriptions) have a monthly premium cost.  

Advantage requires referrals and all of the approvals that you probably have experienced in a group insurance plan's HMO.
Supplemental requires zero referrals and none of the approvals, but you have the premium.  If something is covered by Medicare, then by law, the insurance company that wrote the Supplemental policy must pay its part, too.  That 'part' (after the Medicare Part B deductible of $233 for this year) is paying the remaining balance due.  The policyholder pays ZERO, after the Part B deductible.  All I have to do at the doctor's office is to ask the doc "Does Medicare cover this procedure?"  If no, then no.  If yes, then let's keep talking.

I don't know if Advantage has the same rule of 'since you have a stent, the stress test is paid by Medicare Advantage with a co-pay.'

Advantage is great for people who are not sick and plan on dying in a short number of years by a catastrophic method of death.  But heaven help you if you need a skilled nursing facility and you're on Advantage.  Not only do a lot of facilities not take Advantage, but there's a daily out of pocket cost, too.

So, Mark, checkout medicareschool.com, when it's time for you or Alita to enroll in Medicare.  They are a Medicare insurance broker that educates you, so you can make the best solution for you and for Alita.  They have videos on YouTube.

Good advice.  I was all poised to sign Marty up for one of the advantage plans when I realized the benefits of the supplemental plans.  Our area is especially difficult as we have so few providers that are covered by the advantage plans...and so few choices of plans.  I think there are only 2 in Central Oregon.  As you mention the supplemental plans don't required referrals or pre-approval and the cost is minimal compared to what we were paying for high deductible plans prior to Medicare.  The other thing our agent pointed out was that you can always switch to an advantage plan in the future but it's not so easy to switch to a supplemental plan if you start with advantage.  And they can't kick you out of a supplemental plan if your health care needs increase.  That said, there are lots more options in the area where Mark and Alita live.  My brother is quite happy with his advantage plan.

All I can say is, as much as I will look forward to successfully reaching the age where I can befuddle myself with Medicare decisions, I'm not looking forward to making those decisions. Thanks for the recommendation on the site. My mom didn't make it to Medicare age, and my dad might not have, either, if my stepmom hadn't nagged him to get that chest pain checked out. 

Eight days in the ICU is a lot. I hope they're continuing to mend.

Mark B wrote:All I can say is, as much as I will look forward to successfully reaching the age where I can befuddle myself with Medicare decisions, I'm not looking forward to making those decisions. Thanks for the recommendation on the site. My mom didn't make it to Medicare age, and my dad might not have, either, if my stepmom hadn't nagged him to get that chest pain checked out. 

Eight days in the ICU is a lot. I hope they're continuing to mend.

The decision is not THAT bad, but I know where you're coming from.  But I would recommend starting a side hustle now or soon, from which the premiums would be paid, if you go the Supplemental route.  Figure $140/month as a target with a 6%-8% annual increase.  And figure 30-35 years.  Part D (Rx) premium for me, right now, is $6/month.

I have a side hustle (don't ask me what it is) and I'm figuring that by the time I'm 80, I'll be funded to age 95, but I didn't start until 2021 (age 64).  I just didn't know if I could have enough money when I'm in my 80s to cover the out of pocket on Advantage.  That was the biggest reason I went Supplement.  

Effective 1/1/25, the out of pocket cost on Part D is capped at $2,000/year.  That's a HUGE reduction from what it is now.  Congress has to address the SS and Medicare shortfall in the next few years, so that my pique your curiosity.  Medicareschool.com has videos on YouTube.  No need to mess with that now.  Unless Alita is hitting 65 before you.  I seem to remember she was a cradle robber, but I could be wrong.


-30-

This morning, it was 70 with a 63 dew point.  I started out fine, but by a half mile, I knew it was not going to run 4, much less keep 157 cadence.  Whereas I would just stop if it was 77 degrees, I wanted to see if I could keep going for 3 miles and see if I can settle into a good cadence.

Well, I fell off the cadence pier into the water at 0.60 miles, but miles 2 and 3 had the same 145 cadence, which I thought was marvelous and encouraging.  15:39 pace.  hrumph!

I am finding that Thursday runs are slower than Tuesday runs, possibly due to cumulative fatigue (probably).  

Lastly, I got my 2nd Shingles vaccine on Tuesday (the first was 2 months ago).  Boy, my deltoid is STILL sore.  The first shot hurt like no vaccine I have ever had.  It was a delayed pain, too.  About a minute after the injection.  The shingles vaccine is free to Medicare people beginning 1/1/23.  Usually costs $238.

Tomorrow is lifting and now is bed.  Thanks for reading.

ounce wrote:

Mark B wrote:All I can say is, as much as I will look forward to successfully reaching the age where I can befuddle myself with Medicare decisions, I'm not looking forward to making those decisions. Thanks for the recommendation on the site. My mom didn't make it to Medicare age, and my dad might not have, either, if my stepmom hadn't nagged him to get that chest pain checked out. 

Eight days in the ICU is a lot. I hope they're continuing to mend.

The decision is not THAT bad, but I know where you're coming from.  But I would recommend starting a side hustle now or soon, from which the premiums would be paid, if you go the Supplemental route.  Figure $140/month as a target with a 6%-8% annual increase.  And figure 30-35 years.  Part D (Rx) premium for me, right now, is $6/month.

I have a side hustle (don't ask me what it is) and I'm figuring that by the time I'm 80, I'll be funded to age 95, but I didn't start until 2021 (age 64).  I just didn't know if I could have enough money when I'm in my 80s to cover the out of pocket on Advantage.  That was the biggest reason I went Supplement.  

Effective 1/1/25, the out of pocket cost on Part D is capped at $2,000/year.  That's a HUGE reduction from what it is now.  Congress has to address the SS and Medicare shortfall in the next few years, so that my pique your curiosity.  Medicareschool.com has videos on YouTube.  No need to mess with that now.  Unless Alita is hitting 65 before you.  I seem to remember she was a cradle robber, but I could be wrong.


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This morning, it was 70 with a 63 dew point.  I started out fine, but by a half mile, I knew it was not going to run 4, much less keep 157 cadence.  Whereas I would just stop if it was 77 degrees, I wanted to see if I could keep going for 3 miles and see if I can settle into a good cadence.

Well, I fell off the cadence pier into the water at 0.60 miles, but miles 2 and 3 had the same 145 cadence, which I thought was marvelous and encouraging.  15:39 pace.  hrumph!

I am finding that Thursday runs are slower than Tuesday runs, possibly due to cumulative fatigue (probably).  

Lastly, I got my 2nd Shingles vaccine on Tuesday (the first was 2 months ago).  Boy, my deltoid is STILL sore.  The first shot hurt like no vaccine I have ever had.  It was a delayed pain, too.  About a minute after the injection.  The shingles vaccine is free to Medicare people beginning 1/1/23.  Usually costs $238.

Tomorrow is lifting and now is bed.  Thanks for reading.

Any chance the side effects from the shingles vax impacted your run? Still, getting three in was good.

I'll keep an eye out for lucrative side hustles. And no, I'm a couple of years older than Alita.

Keeping my eye out for your next run on Strava.  Hope the weather cooperates.

Happy lifting...

Mark, the shingles shot wouldn't have been stout enough to leap frog over humidity.  That frog would've had to be a thunderstorm. 

The side hustle wouldn't have to be lucrative, just consistent.  Figure ($140 + $15 + $200) * 12 months * 2 people * 30 years = $255,600.  Divide that by x number of years to obtain the money (and you can earn the money after you've started to use it at 65+ years old).  

I have an idea for a hustle, but I'm testing it out and might would be able to tell you about it in a year or so.

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This morning, I lifted.  Vertigo has the weirdest times to show up.  I had a bout of it at the gym, whereas I had it over the weekend in bed (where it usually starts).  It didn't cause a problem, but I just had to sit on the bench and let it pass.

Running tomorrow.  Temps would probably be 71 and 67 on dew point.  4 miles would be likely, since it's the first run of the week.  I'll let you know.

Thanks for reading.  Free ticket to an Astros game for all!

This morning it was 73 degrees and 68 dew point.  Kinda felt like a 4 mile kind of morning, especially with it being the first run of the week.  157 cadence.

I was able to hold that cadence for the first 1.6 miles or so.  I was slightly slowing the cadence in the last 2 miles, but not as much as usual because I was humming a tune I had selected on my Tidal music streaming account.  The song is "In Spite of Ourselves" by John Prine and Iris Dement.  Nice little, folksy, 2 guitar tune released in 1999 with some soft-R rated phrasing.  Not words, metaphors.  Plus, the song was almost in a 157 cadence beat.

She don't like her eggs all runny
She thinks crossin' her legs is funny
She looks down her nose at money
She gets it on like the Easter Bunny
She's my baby I'm her honey
I'm never gonna let her go
He ain't got laid in a month of Sundays
I caught him once and he was sniffin' my undies
He ain't too sharp but he gets things done
Drinks his beer like it's oxygen
He's my baby
And I'm his honey
Never gonna let him go
Chorus
In spite of ourselves
We'll end up a'sittin' on a rainbow
Against all odds
Honey, we're the big door prize
We're gonna spite our noses
Right off of our faces
There won't be nothin' but big old hearts
Dancin' in our eyes
She thinks all my jokes are corny
Convict movies make her horny
She likes ketchup on her scrambled eggs
Swears like a sailor when shaves her legs
She takes a lickin'
And keeps on tickin'
I'm never gonna let her go
He's got more balls than a big brass monkey
He's a wacked out werido and a lovebug junkie
Sly as a fox and crazy as a loon
Payday comes and he's howlin' at the moon
He's my baby I don't mean maybe
Never gonna let him go
CHORUS
In spite of ourselves
We'll end up a'sittin' on a rainbow
Against all odds
Honey, we're the big door prize
We're gonna spite our noses
Right off of our faces
There won't be nothin' but big old hearts
Dancin' in our eyes
There won't be nothin' but big old hearts
Dancin' in our eyes

In spite of ourselves
We'll end up a'sittin' on a rainbow
Against all odds
Honey, we're the big door prize
We're gonna spite our noses
Right off of our faces
There won't be nothin' but big old hearts
Dancin' in our eyes
There won't be nothin' but big old hearts
Dancin' in our eyes


Anywho, the last two miles on a cadence graph looked like I was a seal getting tossed in the air by a killer whale.  Made it in just under an hour.  Felt pretty durn good with that effort.

The shingles shot finally resolved itself to my satisfaction.  Tomorrow is the shoulders concentration lifting, plus 3 sets of incline bench press at 85 pounds.  Flat bench is at 90.  It's been a good day.

Fun song, and a good day!

So the shingles vax has a reputation for being more painful than a lot. Would you say that's your experience, too? (It's still a heck of a lot better than getting shingles, based on the people I know who got it. Yikes.)

Can't say I remember ever hearing that song.  I'll have to try and find it so I can listen...it's always better to listen than to read.

If the song works use it.  I know a lot of people really like to listen to music and do choose the beat based on cadence.  I just like to run.

Mark B wrote:Fun song, and a good day!

So the shingles vax has a reputation for being more painful than a lot. Would you say that's your experience, too? (It's still a heck of a lot better than getting shingles, based on the people I know who got it. Yikes.)

That would be my experience.  And yes, I'm sure the short term YEOW is better than days and days of shingles.  My future ex-wife had shingles when she was 20 as we were dating.

nkrichards wrote:Can't say I remember ever hearing that song.  I'll have to try and find it so I can listen...it's always better to listen than to read.

If the song works use it.  I know a lot of people really like to listen to music and do choose the beat based on cadence.  I just like to run.

Nope, I don't think you would have.  Here's a link for it:  John Prine - In Spite of Ourselves - In Spite of Ourselves - YouTube

Couldn't report on this morning's lifting because I had to head off to church.

Soooo, the morning went well.  I've unfortunately settled into a consistent lifting pattern.  Meaning, I'm stuck at pretty much the same weights for each of the 5 routines.  Which, I guess, isn't a bad thing, rather it means it'll take some time to increase the weights.  I've read where the front and middle deltoids are usually able to lift more than the rear deltoid.  With me, it's the opposite and by a LOT.

After the shoulders workout, I went to the incline bench press.  Had I been blindfolded, I would've thought I was lifting much, MUCH more than the 85 pounds, by the effort I was using to do 3 sets of 6.  It was the first time the shoulders workout had greatly affected the incline.  It's finished and now I'm headed off to bed.

It'll be around 73 degrees again, but the dew point will be close to 70 degrees, instead of Tuesday's 66.  I just can't wait!

72 degrees and 68 dew point with a nice northeast breeze that happened in the right spots.  A pleasant morning, for it being in the 70s.

I was able to go past the two turnaround points (0.6 miles and 1.5) just a hummin' along with my song.  It was awfully odd going past 1.5 on a Thursday.  I'm usually tired by this point or figuring 3 was going to be it.  It's a run that follows two days of lifting and a day of running.

I'm going to think that I might be obtaining the stamina to do 4 on a Thursday.  At the very least, I've acclimated to 4 miles at 72 degrees at a nice pace, too.  157 was the target cadence

4 miles, 58:43, 14:40, 132 avg bpm, 146 max bpm, 157 cadence, 0.70 avg stride length
1.  15:20, 122 bpm, 155 spm, 70 sl
2.  14:21, 133 bpm, 157 spm, 70 sl
3.  14:30, 135 bpm, 157 spm, 70 sl
4.  14:30, 138 bpm, 157 spm, 70 sl

Tuesday, I wasn't able to maintain the cadence in the 2nd half, but my time was 59:08 with a 128 bpm, just 25 seconds slower than today's.  That seems a little odd.

Well, if I can do this run again next week, it might be time to bump the cadence to 158.  I can either start running 5's or bump the cadence.  I'll be unable to lift on Monday.  8 miles for this week with good efforts.

Today is the last day of school for many school districts in and around Houston.  Next week for the rest of them.  90 degree highs for the next 7 days.  Seasonal is 89.  How odd.  Hurricane season for the Atlantic starts on June 1.  The Pacific season started on May 15, I think.  So, get those hurricane supplies set now, before the first one hits the Gulf and the lines for toilet paper will be so long.

Thanks and have a good Memorial Day weekend.

ounce wrote:72 degrees and 68 dew point with a nice northeast breeze that happened in the right spots.  A pleasant morning, for it being in the 70s.

I was able to go past the two turnaround points (0.6 miles and 1.5) just a hummin' along with my song.  It was awfully odd going past 1.5 on a Thursday.  I'm usually tired by this point or figuring 3 was going to be it.  It's a run that follows two days of lifting and a day of running.

I'm going to think that I might be obtaining the stamina to do 4 on a Thursday.  At the very least, I've acclimated to 4 miles at 72 degrees at a nice pace, too.  157 was the target cadence

4 miles, 58:43, 14:40, 132 avg bpm, 146 max bpm, 157 cadence, 0.70 avg stride length
1.  15:20, 122 bpm, 155 spm, 70 sl
2.  14:21, 133 bpm, 157 spm, 70 sl
3.  14:30, 135 bpm, 157 spm, 70 sl
4.  14:30, 138 bpm, 157 spm, 70 sl

Tuesday, I wasn't able to maintain the cadence in the 2nd half, but my time was 59:08 with a 128 bpm, just 25 seconds slower than today's.  That seems a little odd.

Well, if I can do this run again next week, it might be time to bump the cadence to 158.  I can either start running 5's or bump the cadence.  I'll be unable to lift on Monday.  8 miles for this week with good efforts.

Today is the last day of school for many school districts in and around Houston.  Next week for the rest of them.  90 degree highs for the next 7 days.  Seasonal is 89.  How odd.  Hurricane season for the Atlantic starts on June 1.  The Pacific season started on May 15, I think.  So, get those hurricane supplies set now, before the first one hits the Gulf and the lines for toilet paper will be so long.

Thanks and have a good Memorial Day weekend.

Nice run and workout, but hoo boy, I would not love those tropical conditions. I ran when I lived in Thailand, but I was young and the distances were short.