2019 in exercise

In the tradition of last year, I decide run a report of what I have done as a year in exercise. I did a lot more than 2018. I am going to say this, it is not bad for a middle aged desk jockey.

2019 Activities

Activity Type

Activities

Total Distance

Average Distance

Max Distance

Average Speed

Cycling

37

976.51 mi

26.39 mi

59.01 mi

11.8 mph

Hiking

1

2.28 mi

2.28 mi

2.28 mi

2.9 mph

Running

159

824.23 mi

5.18 mi

14.45 mi

5.2 mph

Swimming

49

28.02 mi

0.57 mi

1.24 mi

1.6 mph

Walking

339

260.60 mi

0.77 mi

6.77 mi

3.1 mph

I did not include other activites that I tracked such as body weight exercises, sailing, or swing dancing.

I am going to start including weight for accountablility. Lets say that 2019 was not a banner year.

Average Weight 2019 192192193193194194195195196196197197198198199199200200201201JanFebMarAprMayJunJulAugSepOctNovDecAverage Weight 2019191.061311.392307692307691504.1153846153851Jan193.582163.175524475524476379.38875121194656Feb195.0968114.95874125874124304.44292781612444Mar194.6467166.74195804195801326.713420395816Apr196.6806218.52517482517482226.07810633708408May198.7567270.3083916083916123.3547789771676Jun201.05322.091608391608369.884615384614904Jul199.4903373.8748251748251687.05699324852526Aug200.5425.6580419580419637.09805888346153Sep201477.441258741258712.358564793601488Oct200.36529.224475524475544.02511722862158Nov197.9548581.0076923076922163.0319795984845DecAverage Weight

Carl Sandburg's sea quote

Carl Sandburg is one of my favorite poets from my early University life. I been running across his poems again. That poet speaks to me. My position was aways that the Ocean demands respect. If you don't give it respect that the it demands, it will punish you without mercy.

"The sea speaks a language polite people never repeat. It is a colossal scavenger slang and has no respect."

—Carl Sandburg (1878-1967), U.S. poet. Two Nocturnes.

Holiday Regatta 2019 on Escape

Will write more later, just wanted to put up these pictures.

Escape sailed the 2019 SBYC Holiday Regatta. It was a two day event.

Sunday was interesting (Day 2). Heavy wind. We actually got up to 12.8 knotes on one run. We also had an encredible broach. I was thankful that no one was in the water.

A fellow captain told me this rule: If there are whitecaps, PFDs go on. On that day, it was word to the wise.

Day one path sailed:

Day two path sailed:

Great pictures for Sunday.

Been a long time since I broached Escape. This was intense.

SBYC Holiday CHRF 2019 on j/70 Escape

A small warning, some salty language. A fun day on the ocean. We had wind gusts around 18 with average winds of 15vmph plus it was COLD. The wind direction was unusual. We still had an angle to fly the kite. We sailed course HD7 reverse (C/H/K/Finish) for 5.5 nautical miles (6.3 miles). Our club handicap for the day was still bad. CHRF racing is like golfing handicaps. It changes from race to race. Speed Stats in MPH during the race: Min. 1st Qu. Median Mean 3rd Qu. Max. 2.311 7.163 7.729 7.852 8.326 14.017

SBYC Holiday CHRF 2019 on J70 Escape

A small warning, some salty language.

A fun day on the ocean. We had wind gusts around 18 with average winds of 15vmph plus it was COLD. The wind direction was unusual. We still had an angle to fly the kite.

We sailed course HD7 reverse (C/H/K/Finish) for 5.5 nautical miles (6.3 miles).

Our club handicap for the day was still bad. CHRF racing is like golfing handicaps. It changes from race to race.

Speed Stats in MPH during the race:
   Min. 1st Qu.  Median    Mean 3rd Qu.    Max.
  2.311   7.163   7.729   7.852   8.326  14.017

Today of strava firsts

Talk about first for me. Ran over a half marathon (13.1 miles), got my climbing badge, and am 0.1 km under 200km goal.

I am not a young thing. I could not do this when I was in best of shape. In 2016 when I decided that I was fat, and I was going to lose weight to be healthy walking a few miles a day was an accomplishment.

I have some fanticy accomplishements that I wan to do: 5K, 10K, half marathon, Triautholon. You know what? They do not seem too inimidating like they did in 2016. I just need to sign up and participate.

It is funny to me, but the badges on strava do have meaning. You do not get them for showing up, they are earned by doing.

Cave Fire

Yesterday around 4:30pm, I got this text:

Fire dept enroute for Fire in the Highway 154 area on the Santa Barbara Side.

When I got out of work I took this picture from SBCC East Campus around 5pm November 25.

Cave Fire from SBCC

By 7pm ish I took this at 2837 De La Vina St Santa Barbara, CA

Cave Fire form De la Vina

I have a friend who lives in the area. I am glad she is more prepared than I am and high tailed it. Her house is not in danger, but Santa Barbara is really just one bad wind change away from being burned down.

The air was clean this morning, but I can smell the fire now. Time to find the N95 masks that I bought from the last fire.

Now for the editorial. We have a good airport. However, fire fighting aircraft is located in Santa Maria and Los Angeles. I am thankfult to Los Angeles for sharing their resources last night. Fires like this get out of hand because of lack of quick response. Santa Barbara USED to have fire fighting aircraft. There is a part of me that believes that we would have such aircraft if it were important to our representatives.

A note: I think growing up in in Santa Barbara, I am remeber, how fast response was. Even with resources close, fires could get out of hand. This fire went from a few acres to over 3,000 in hours. Our fire department was on top of it. A single helecopter around three hours later. Major air assets around 16 hours later. It was scarry last night because there was gale warnings (34 to 47 knots) and wind direction could have swepted the fire through town.

I am going to say this, I am appreciative of the effort to get the fire under control. It is first rate.

Lifestyle changes to prevent Alzheiner's

Just read A New Treatment for Alzheimer's? It Starts With Lifestyle by Linda Marsa.

I feel that we should all read it. Partially so that we can better take care of our love ones and take better care of our selves. I don't know if it is correct or not, however, to me it makes a lot of sense.

It talks about bad actors. Bad actors include things that increase risk (probably noninclusive):

  • chronic stress

  • lack of exercise

  • lack of restorative sleep

  • toxins from molds

  • fat-laden fast foods

  • too much sugar

  • being pre-diabetic

Plus

  • sedentary lifestyles

  • poor eating habits

  • Type 2 diabetes

  • insulin resistance

  • skyrocketing obesity (body positivity or it is ok to be medically obese ??)

Summary protocal to combat the problem:

  • Optimizing sleep and getting at least eight hours of shut-eye every night.

  • Fasting at least 12 hours a day; patients usually don’t eat anything after 7 p.m. until the next morning.

  • Frequent yoga and meditation sessions to relieve stress.

  • Aerobic exercise for 30 to 60 minutes, at least five times a week.

  • Brain training exercises for 30 minutes, three times a week.

  • Eating a mostly plant-based diet: broccoli, cauliflower, Brussels sprouts, leafy green vegetables (kale, spinach, lettuce).

  • Cutting out high-mercury fish: tuna, shark and swordfish.

  • Drinking plenty of water.

  • Eliminating gluten and sugars. Cutting out simple carbs (bread, pasta, rice, cookies, cakes, candy, sodas).

This is just a short summary. I hope you read the full article. I plan to add more to this post, just that right now I other responcibilites are calling. I hope to update later.