The Oracle of Apollo Snippets from the life of Apollo Lee

Trying Out the Trainer

Today, I wanted to try something a little different. I went to the movies with a friend and didn’t get back to my house until 7:30. That left about 45 minutes for me to get into my workout clothes, walk the ¾ mile to the track, stretch out, and walk home. I didn’t think I had enough time. So, I opted to try out a nice spin on the CycleOps Mag Trainer I bought almost a year ago and haven’t used.

I really wanted to see what would happen if I stayed within my target heart rate zone. So, I got into my cycling clothes, set up the trainer on the back porch, filled up my water bottle, found my iPod, and got ready to go. First, I noticed that it was quite difficult to get the non-gear side of my Trek 520 into the trainer. Either it doesn’t fit or I just need more practice getting it in there tight and secure.

I started to spin, remembered to try to keep my intensity down (you know, under 100% HR max), and listening to Zero 7‘s first album. Nine songs came and went. Occasionally, I pushed through the ceiling of my heart rate zone, but a larger-than-usual percentage was in the zone.

Maybe I should finally go down to the shop and pick up an Astrale 8 or pop the extra coin for a double wireless CC-CD300DW so I can get more metrics, like cadence and distance, from my sessions on the mag trainer. My current Mity 8 doesn’t have a cadence feature, but has a resettable odometer. The Astrale 8 has cadence with a rear wheel mount, but no resettable odometer (which is okay for non-road trainer rides). The CC-CD300DW has both and a bunch of other features to boot, but costs about $120 (much less than I’d anticipated).

Let’s look at the numbers for today:

• Time: 45:00
• Time in Zone: 21:58
• Heart Rate Max: 180 bpm (98%)
• Heart Rate Avg: 164 bpm (89%)
• Energy burned: 716 kCal (25% fat)

Lessons:

1. At high intensity (averaging 80 – 90% of HR max), fat provides half the calories burned during the workout. Since half my workout today was at that intensity (and the other half over that), 25% of the calories I burned today were fat. Lowering the intensity to 60% will burn more fat (80% of calories, if I can stay in that zone).
2. Burning greater calories as fat is key to losing weight. Lower weight means improved athletic performance, so varying between long low-intensity workouts and short high-intensity workouts seems the most efficient use of my efforts.
3. Trying to maintain a fully circular pedal stroke with equal intensity all the way around minimizes jerky work and stress on the knees, probably (I need to fully test this) lowering the heart rate and increasing the performance.
4. Waving my arms does not get the outside motion sensing light to come on.
5. Singing is a good way to measure aerobic performance. If you can sing along without panting, you’re probably going too easy. If you can only sing every other line between gulping for air, ease back.

Weigh-in time!

Apollo’s Statistics

Height: 70 inches (1.778 m)

Weight: 191.0 lb (86.64 kg) [-5.0 lb]

BMI: 27.41 (-0.72) [Overweight]

Goal Weight: 165 lb (74.84 kg) [23.67 BMI]

Fellow Track Users

Dear Users of the Sunnyvale Track:

This is a really nice track, isn’t it? This whole park at Sunnyvale Middle School is great. There’s the tennis courts, that really awesome exercise course, three or four drinking fountains, lots of places to play baseball and soccer and basketball. Some of those hoops are only eight feet up, so us short bastards can dunk and hang on the rim like Mike.

I’m really concerned about one thing, because some of you people seem to not have any idea what the track is for. So, I’m going to take the liberty to say here what nobody else is willing to say.

• South Asian Mother: Your daughter is the most adorable thing in the entire world. That little orange bicycle she has is so cute. There you are, walking around the field inside the track, babbling on your cell phone, while your adorable four year old daughter noodles around the track unsupervised. Perhaps they do things differently where you’re from, so I’ll spell it out right here. Please keep your daughter out of the inside edge of the track. I’m not blaming her — she’s four. But, you should keep an eye on her. When she dismounts her bike to play, do not leave her bicycle in the track. There are a nontrivial number of us also trying to use the track to run. Bring the bike onto the grass, please, so I don’t have to wander around it.
• Dust Kickers: There is to be no kicking of dust on my track. What the fuck is that? We’re trying to athlete ourselves sweaty here.
• Family of Trudgers: I’m really glad you’re out, getting exercise in the sunshine, outside in the park that all of our taxes pay for. It’s here for the good of everyone. When a big, fat redneck in a crew cut says “excuse me” because he’s chasing a heart attack on the inside lane of the track, move your ass. Your unpredictable stroll in the track, bobbing to and fro, makes me want to clothes line you. Don’t stop in the track and look confused. I’m trying to keep my heart rate up.
• South Asian Girl: Your t-shirt says “Politically Correct is not Historically Accurate” and features a Confederate flag. I see you every time I’m on the track. I don’t have the heart to ask, but what the fuck? Are you serious? Wow.
• Dad and Son: Your Walmart mountain bikes do not belong on the track, especially if you can’t ride a straight line. It isn’t hard. Dad, next time you pull over to talk on your cell phone, move to the outside of the track. If I have to jump over you like a hurdle, I will make sure my nutsack drags across your forehead. Let’s try to turn the Douchebag knob down to 5 or 6, okay?

I see a number of people of different shapes and sizes using the Sunnyvale Middle School Park’s track. I see lots of people being courteous. For those unsure of the rules, here’s a quick run down.

1. Running on the track occurs counterclockwise.
2. Slower runners, joggers, and walkers should yield the inside of the track to overtakers.
3. Bicycles do not belong on the track.
4. Children should be supervised and under no circumstances should they be permitted to play chicken with strangers.
5. If you did not bring it and it is not part of the facilities, leave it alone. Do not inspect, examine, play with, or drink from my stuff.

Thank you, fellow park users, for your attention.

Yours,

Apollo Lee

P.S.: Keep running. You’re looking great!

Test Run Foxtrot

Wow. I was really slow today. I don’t really have any reason. I thought I’d be faster. I’m still trying to find a pace that doesn’t cause my heart rate monitor to beep constantly. Today, I spent 64 seconds in my target zone before I exceeded it. So, I’m switching my runs to six a week. 24 minutes of exercise three times a week isn’t going to see me improving.

Test Run Foxtrot

• Distance: 2.00 miles (3.2187 km)
• Time: 24:08 (12:03 / mile – 4.97 mph avg)
• Heart Rate Max: 191 bpm (104%)
• Heart Rate Avg: 182 bpm (99%)
• APFT Score for run: 2 (required to pass: 60 – 17:42)
• Goal for August: 50 – 18:48 (5:20 faster)
• Energy burned: 464 kCal (10% fat)

I think the fact that I ate about 45 minutes before my run had something to do with the fact that I’ve gained 1½ pounds since yesterday. Time to audit the caloric intake, too.

Apollo’s Statistics

Height: 70 inches (1.778 m)

Weight: 193.5 lb (87.77 kg) [-2.5 lb]

BMI: 27.76 (-0.36) [Overweight]

Goal Weight: 165 lb (74.84 kg) [23.67 BMI]

Test Run Echo

Okay, that was really stupid. I decided to go for another sidewalk run this afternoon. I was a little concerned about water, so I decided to try a run wearing my new Camelbak. After getting dressed and filling the pack with water, I was 12 pounds heavier. Well, okay, keep it slow.

Twelve extra pounds of sloshing water are difficult when your pace is 12 minutes a mile and you’re as sadly out of shape as me. At 1.42 miles, I had to walk for 30 seconds. Again, at 1.67 miles, I stepped down into a walk for another 30 seconds and stepped to for the rest of the way home. Running at my current level is not a good idea wearing a backpack full of water. When I am able to consistently do 8 minute miles, I’ll consider the Camelbak again. It is officially now for hiking and maybe riding the cycle trainer in my back yard.

Test Run Echo

• Distance: 2.0595 miles (3.3144 km)
• Time: 24:38 (11:57 / mile – 5.02 mph avg)
• Heart Rate Max: 198 bpm (108%)
• Heart Rate Avg: 188 bpm (102%)
• APFT Score for run: 0 (required to pass: 60 – 17:42)
• Goal for August: 50 – 18:48 (4:22 faster)
• Energy burned: 484 kCal (10% fat)

In my log book, I put APFT 12 in parentheses, because I think I deserve an extra point per pound I carried. It’s still a 0, though.

Apollo’s Statistics

Height: 70 inches (1.778 m)

Weight: 192.0 lb (87.09 kg) [-4.0 lb]

BMI: 27.55 (-0.57) [Overweight]

Goal Weight: 165 lb (74.84 kg) [23.67 BMI]

Test Run Delta

Today’s running goal was two fold: Stay under twelve minutes per mile and keep the heart rate average under theoretical max (at my age, that’s 184 bpm). This time, I went back to the track at Sunnyvale Middle School Park, which isn’t very far from where I live. I tried not to push, but instead kept a slow pace and a steady breathing rhythm (out for 3, in for 3). This was the first time I went around the track for the full two miles without stopping, even to tie my shoe. Yay, preparation!

As far as my technically “hard” heart rate zone (147 – 164 bpm), I was over that in 48 seconds. Wow. I really have a long ways to go.

Test Run Delta

• Distance: 2.00 miles (3.22 km)
• Time: 23:10 (11:35 / mile – 5.18 mph avg)
• Heart Rate Max: 196 bpm (107%)
• Heart Rate Avg: 182 bpm (99%)
• APFT Score for run: 11 (required to pass: 60 – 17:42)
• Goal for August: 50 – 18:48 (4:22 faster)
• Energy burned: 436 kCal (15% fat)

I weighed in a pound heavier today than I did on Monday, for some reason. But, I’m trending down and fluctuations happen.

Apollo’s Statistics

Height: 70 inches (1.778 m)

Weight: 193.0 lb (87.54 kg) [-3.0 lb]

BMI: 27.69 (-0.43) [Overweight]

Goal Weight: 165 lb (74.84 kg) [23.67 BMI]

Declining Your Friend Request

I’m on a large number of social networks. On some of them, people see my profile and add me out of the blue.

After receiving numerous such friend requests, particularly on new social networks, like Twitter and Pownce, I thought I’d put together a list so you don’t think I’m a total fucking prick if I decline you. If I know you or have met you and remember your name, there’s almost no chance I’ll reject your request. I like people and I, like many other people, don’t mind having more friends.

Five Reasons I’ve Declined Your Friend Request

1. You haven’t introduced yourself – If I don’t know you, that doesn’t necessarily mean I don’t want to know you. One person whose blog I read regularly (a post about him is coming up soon) had something in common with me and we emailed back and forth for a few years before we ever met, for one hour, in person at MacWorld Expo. I’m happy to add him to my friends list on any social network we’re both on. He didn’t add me on MySpace, Facebook, or Twitter out of the blue. We established communication via our common interest in cycling and blogging (never tried doing both at the same time, tangentially). So, you want to be in my friends network? Send a note to introduce yourself—even if it’s at the same time as you click “Add to friends.”
2. You’re a friend collector – If you and I don’t have anything in common and I check out your profile after the blind friend request, the first thing I check to see is how many friends you have. If you’ve got more than 300 friends on fledgling social networks or more than 1000 on other networks, I’m going to be highly dubious of whether you really know all those people (there are some exceptions). Too many blog marketeers and SEO monkeys are on the blogosphere adding people to try to drum up business. I’m not a prospect. I’m just some dude with an opinion and a love for filling out “Join” forms.
3. You’re a too-hot-to-be-real chick – If you’re an underwear model who loves jazz music, web technology, kayaking, and dancing, who lives in the Bay Area, I really want to meet you if we have stuff in common. I mean, who doesn’t like hot people? If you can’t spell and you live in Eastern Europe, you’re a spammer.
4. Your profile is offensive to me – If you’re chuckleheaded about drinking and driving or you’re all ranty about how the liberals are destroying America, sorry. You should look at my profile, read whatever links from it (including this) and not just add me out of the blue. You should parse what it is that I say on the various social networks I’m on and reach a conclusion about who I am.
5. Your profile is loud and annoying – This is especially for myspacers. Yes, I have a myspace account. I don’t check it that often. If I look at your profile, though, and it looks like you used the blingy skin with really meaningful music, like the top 40 song that 125 million other people have also added as their heartfelt obsession, and you’re really sure you want to make a connection with me, Google me and find me on a different network.

Wow. I’m long-winded today. Too much coffee, probably. So, here’s the take away from this half-baked list:

If I don’t know you and you want to be my friend on a social network, send me a note introducing yourself first. That will let me get back to you, build some common ground, and add you as an awesome new friend. Isn’t that how it works in real life?

Test Run Charlie

While I’m still in the process of locking down my new exercise routine, I’m sure I’ve settled on at least three runs of two miles per week. Today, I decided to try something different. I mapped out a loopy residential sidewalk course around my neighborhood. I gave it a go this evening.

My goals for this run were simple. Run the whole two miles non-stop, while keeping my heart rate under the theoretical heart rate maximum for my age (that’d be 184 bpm). Technically, I’m supposed to max out at 80% of that, but walking vigorously puts my heart rate around there.

Test Run Charlie

• Distance: 2.0535 miles (3.3048 km)
• Time: 24:04 (11:43 / mile – 5.12 mph avg)
• Heart Rate Max: 194 bpm (105% target zone)
• Heart Rate Avg: 179 bpm (97% target zone)
• APFT Score for run: 3 (required to pass: 60 – 17:42)
• Goal for August: 50 – 18:48 (5:16 faster)
• Energy burned: 446 kCal (15% fat)

I’m down almost five pounds since July 27. I’m on the right track, but I don’t expect fast results.

Apollo’s Statistics

Height: 70 inches (1.778 m)

Weight: 192.0 lb (87.09 kg) [-4.0 lb]

BMI: 27.55 (-0.57) [Overweight]

Goal Weight: 165 lb (74.84 kg) [23.67 BMI]

I’m still slow, but now I’ve completed a run at a decent heart rate. Onward!

Test Run Bravo

I intended to go out yesterday and try another two miles on the track. After I got home from my temporary gig yesterday, though, I was famished, so I munched a bowl of Pad Thai (yum). Unfortunately, that was about an hour before sunset. At the half hour mark, I still felt bloaty.

Today, I set a goal of knocking a 90 seconds off my time, while maintaining a heart rate down somewhere under my theoretical maximum heart rate. Sunday’s run had me walking in laps 5, 6, and 7, so I really wanted to run the whole thing without walking at all today.

Test Run Bravo

• Distance: 2.00 miles (3.22 km)
• Time: 21:28 (10:43 / mile – 5.59 mph avg)
• Heart Rate Max: 205 bpm (111% target zone)
• Heart Rate Avg: 191 bpm (104% target zone)
• APFT Score for run: 26 (required to pass: 60 – 17:42)
• Goal for August: 50 – 18:48 (2:40 faster)

I ran the full two miles non-stop, except for six seconds on lap two to retie my shoe. I gave a little push toward the end, because I was dying of thirst and wanted some of my water bottle. I still had exactly the same ridiculously high heart rate this time around, but I felt better after I finished. Sooner or later, this two mile trudge will get easier. It’ll come as the weight falls off.

Apollo’s Statistics

Height: 70 inches (1.778 m)

Weight: 193.5 lb (87.77 kg) [-2.5 lb]

BMI: 27.76 (-0.36) [Overweight]

Goal Weight: 165 lb (74.84 kg) [23.67 BMI]

More than the weight loss thing, I’m shooting for a vastly improved fitness level. But, we have to start fat and slow before we become lean and mean, right?

Test Run Alpha

I’ve been working on plans on getting back into good physical condition, including a regiment of running, strength training without a gym, and swimming (later). For phase one of my body optimization schedule (with apologies to Tantek), my goal is to get back into the condition required to pass the Army Physical Fitness Test. That’s the primary goal at this point. Today, I decided to take the Polar F6 Heart Rate Monitor I bought more than six months ago and see where I’m at on the track.

Get ready to grit your teeth.

Baseline Run Test

• Distance: 2.00 miles (3.22 km)
• Time: 22:34 (11:17 / mile – 5.32 mph avg)
• Heart Rate Max: 205 bpm (111% target zone)
• Heart Rate Avg: 191 bpm (104% target zone)
• APFT Score for run: 16 (required to pass: 60 – 17:42)
• Goal for August: 50 – 18:48 (3:46 faster)

If running around the track at the blistering pace of 11½ minutes a mile causes my heart rate to climb through 205, I have a long way to go. But, at the end of that road is me feeling sexy again and not carrying around this belly. My ultimate goal is to reshape my body into the physical condition that enables me to handle anything that comes my way.

Next weekend, I’ll see if I can hack it on the full PT test. I guess we’ll see how that goes.

So Ridiculously Fat

I’m in the process of trying to wrestle myself back from the edge of obesity. I’ve been primarily sedentary for the better part of a year and I’ve gained quite a bit of weight. My weigh-in today was just ridiculous.

Apollo’s Statistics

Height: 70 inches (1.778 m)

Weight: 196 pounds (88.9 kg)

BMI: 28.12 (Overweight)

Normal: 138 – 174

Overweight: 175 – 209

Obese: Over 209

I am 21 pounds overweight, heavier than I have been in the last five years. Weaker, chubbier, and more out of shape than I remember ever being. I really need to get moving.

I am not returning to San Francisco again, except for work purposes, until I lose ten pounds. No meet ups, no parties, nothing. If you’re expecting me, I’m going to have to tender my apologies.

When I had my big crash, I was 30 pounds lighter than I am at this moment.

Time to come up with a plan. Stay tuned.