S2E5 26-Day Core & Endurance Journal PART 2

[Compdude]

Day 7/23 Core & Endurance - Resuming workout phase from 2/21
2/28/20. Extended workout to 26 days due to postponing start of next 21-day fast to accommodate Round 2 contest for World Championship of Public Speaking on 3/21.

Weight loss/gain: 0.
Exercise: 1 mile. Flexibility workout - CANCELLED
Energy: ( Tired Strong Ok)
IF/TRE (Intermittent Fast/Time Restricted Eating): OMAD

Personal:
Happy I can put that unexpected arthritic attack behind me. Late yesterday I finally wrote out my contestant speech from the top of my head after dress rehearsal yesterday. I’m going to review it and make any changes necessary. For the next draft I will review my notes taken of the feedback from all the other club members except for my assigned evaluator. I have his written evaluation. Then I’ll do another re-write. When I’m satisfied I’ll break it into sections and time each section. Review the timing and make another set of revisions for balance. Finally will then perform it while timing it and check again.

Since my contest doesn’t start until 1:30pm tomorrow , I’ll let the speech marinate in my head while I socialize throughout the conference as multiple Area contests from throughout the Division will be held. So I’ll sit in on those and check out, hopefully, future competition.

Exercise:
Did the 1 mile round trip walk to the grocery store to pick up some onions. While on the walk back my right knee slightly buckled. I was thinking of doing the Flexibility workout when I got home. Nope. Guess I have been pushing myself for the last 3 days since I was able to walk again and my body just sent a shot across the bow as a warning to take a break. Since I’ll be the TM conference all day tomorrow, I’ll be forced to rest anyway.

2/28 - 1 mile walk
2/29 - Rest

Motivational/Inspirational/Informative: For today, a change of pace. Lately, I’ve been compiling playlists on my YouTube channel of 60s songs. I was born in 59, so I was a child during the 60s but my favorite toy back then was the record player!

If you want to check it out, my YouTube channel is “Rebel in the High Castle”. Today’s video is an old 60s song i find very relaxing:

[Freedumb]

I was born in 1945 and when the “flower child” movement hit, I was primed. I probably have many of the records you listen to. (I still have over 400 of them). I still play them from time to time.

[Compdude]

I moved around a lot when I lived in the Seattle area during my software engineering days so I gave up all vinyl for CDs Thank god for YouTube. A lot of cool vintage footage from that era available being used by the kids now pairing it up with 60s & 70s songs.

[Freedumb]

There was a lot of good music that didn’t make the jump to CDs. Sometimes, you will find a “Best of …” collection, but the songs picked are only based on popularity, not necessarily ones that moved me.

[Compdude]

You can make your own great YouTube playlists. Here’s my Vietnam anti-war themed one:

1. Buffalo Springfield - Something Happening Here
2. Credence Clearwater Revival - Fortunate Son
3. Country Joe’s Anti Vietnam War Song Woodstock
4. The Rolling Stones - Gimme Shelter
5. Edwin Starr - War
6. The Jimmy Hendrix Experience - All Along the Watchtower
7. The Animals - House of the Rising Sun
8. The Rolling Stones - Paint it Black
9. Credence Clearwater Revival - Run through the Jungle
10. Dion - Abraham, Martin & John
11. Crosby, Stills, Nash & Young - Ohio
12. Paul Revere & the Raiders - Cherokee Nation
13. Joan Baez - The Night They Drove Old Dixie Down
14. Kingston Trio - Where Have All the Flowers Gone
15. Emerson, Lake & Palmer - Lucky Man
16. Credence Clearwater Revival - Have You Ever Seen the Rain
17. Steppenwolf - Born to Be Wild
18. The Doors - Riders on the Storm
19. Procol Harum - A Whiter Shade of Pale
20. The Royal Guardsman - Snoopy vs the Red Baron (Christmas version created in memory of the WWI Christmas Truce)

Enjoy!

[Freedumb]

I can almost hear them as I read the list. I don’t know anything about making YouTube playlists. I’m still using my Pioneer amp, the last year they them “heavy” duty.

[Compdude]

I remember Pioneer. I still have my Bang & Olufson speakers.

[Compdude]

Day OFF - Round 1 Contest for World Championship of Public Speaking

Weight loss/gain: 0.
Exercise: Rest
Energy: ( Tired Strong Ok)
IF/TRE: 21:3
Speaking: Won Round 1 to advance to Round 2 on 3/21.

Speaking:
Won my Round 1 contest.

There were 5 contests held in my Division which is A. I was in A5. Luckily for me, A4 & A5 were held in the afternoon and I sat in on the A1, A2 & A3 contests and got to check out the winners who will be my competition in Round 2. Of the other 4 contest winners, 2 of them will be tough to beat.

One of the members of my club was at the contest. She filmed my performance on her iPhone so I got to check it out and she gave me good feedback. Since I won A5, I’ve already scheduled a time to practice my contestant speech at one of the other clubs in A5 which will be on the evening of Monday 3/9. Working on seeing about landing other speech times at the other clubs.

I was REALLY nervous leading up to the speech that I felt I almost over caffeinated! During the performance I felt jittery, luckily it didn’t show. You can’t blame me as its been over 9 years since I last competed and like the fasting muscle you have to rebuild it back up!

Have to re-edit again. Interacting with the audience blew up my time from 5 minutes to 7:05. I still had 25 seconds, but to make sure I had to dump 75% of my close. I could get away with it in the opening round of competition. However, knowing all the competitors I’ll be facing in 3 weeks that’s not going to be good enough.

Exercise:
Rested today. Had to in light of my right knee almost buckling on yesterday’s walk.

Project Plan:
Since I move on to the Round 2 contest on 3/21, I extended the workout phase and will start the next 21-day fast the day after the contest.

Fri - 2/28 - 1 mile walk
Sat - 2/29 - Rest
Sun 3/1 - 2.6 mile walk

Motivational/Inspirational/Informative: I’ve probably used this one in the past. I’m just feeling this one again.

[Compdude]

Day 8/26 - Core & Endurance

Weight Gain: 4lbs
Exercise: 2.5 mile walk
Energy: ( Tired Strong Ok)
IF/TRE: No Fasting

Speaking:
For the time being I’m going to prioritize the speaking over the writing meaning if I have energy and time I will squeeze the writing in.

Will be making my first batch of homemade Vegetable and Beef soup today. Making up for going hog wild on the eating. Not surprised at the water weight gain from all the carbs.

Exercise:
Walked 1.3 miles to church. Made about .5 before tiring. Took the bus to the grocery store, shopped and walked the .7 miles back home for the total 2.5 mile walk

Still a bit of stiffness in the ankles and feet from the arthritic attack but I just kept persevering on the walk knowing the increased blood circulation will speed the symptoms going away.

Fri - 2/28 - 1 mile walk
Sat - 2/29 - Rest
Sun 3/1 - 2.5 mile walk
Mon 3/2 - 1 mile & Flexibility workout

Motivational/Inspirational/Informative:
As I gird myself for Round 2, I felt that this was a good one for the day.

[Freedumb]

A big hand for winning your first round. You must be very excited.

[Compdude]

Yes, thank you. Now its make the speech better and get more “live” practice sessions in at the other clubs in my area before the BIG day in 3 weeks.

[Compdude]

Day 9/26 - Core & Endurance

Weight Loss: 2lbs (Total: +2lbs water weight)
Exercise: Rest
Energy: ( Tired Strong Ok)
IF/TRE: 15:9

Speaking:
Got inspiration last night on re-structuring the speech so worked on it from 2am to 3am earlier this morning. Felt so at peace that I slept for 5 hours afterward for a total of 8 hours. Haven’t slept that long I can’t remember the last time I did that.

Exercise:
I think the long walk yesterday really tired me out. Combined with the long sleep I thought I would take the day off as I still have a few nagging symptoms from the arthritic attack from last week.

Fri - 2/28 - 1 mile walk
Sat - 2/29 - Rest
Sun 3/1 - 2.5 mile walk
Mon - 3/9 - Rest
Tues 3/3 - 1 mile & Flexibility workout

Cooking:
Tried my 1st batch of Beef and Vegetable Stew. Not bad for 1st attempt. Need to add another hour of simmering the beef, a touch more salt and more veggies for the next batch.

Motivational/Inspirational/Informative:
The science behind the importance of visualization:

[Compdude]

Day 10/26 - Core & Endurance

Weight Loss: 1lb (Total: +1lb water weight)
Exercise: 2 mile walk & 2/5 Flexibility workout
Energy: ( Tired Strong Ok)
IF/TRE: OMAD

Speaking:
Did a complete re-write incorporating the speech revisions. Will review later today. Then it will just be a matter of practicing “live” in front of a Toastmasters club. Hopefully several before the Round 2 contest.

Exercise:
Feet and ankles were stiff today. Loosened up quite a bit near the end but by that time fatigue was creeping up. Happy I only took 1 break today at the halfway mark at WalMart and that was to take my blood pressure and weigh myself at their free machine in the Pharmacy section.

I started doing research and apparently I have osteoarthritis. I want to resolve it though organic means. At this time, nutrition and soaking feet, ankles and hands in warm water to start the day are the remedies I’ve discovered so far. This is a concern because endurance is NOT the issue that will prevent me from reaching my fitness goals but arthritic symptoms in the extremities.

One interesting observation is when I’m in ketosis I don’t suffer any symptoms outside of some initial stiffness in the balls of my feet. The symptoms are worse when I’m running on glucose. Bears investigating I think…

Stopped at my polling place which was on my walking route and did my civic duty.

1st time I’ve attempted the Flexibility workout in awhile. I was able to do the 1st two exercises. What surprised me was during the 2nd exercise which was squats, I noticed I’m able to squat deeper than before. Of course, when I pushed deeper my right knee started to twinge which caused me to end the workout before the end. But, I’m happy with the progress.

Fri - 2/28 - 1 mile walk
Sat - 2/29 - Rest
Sun 3/1 - 2.5 mile walk
Mon - 3/2 - Rest
Tues 3/3 - 2 mile & 2/5 Flexibility workout
Wed 3/4 - 1 mile walk & Full Body workout

Motivational/Inspirational/Informative:
Today is a short clip of an interview with noted research scientist Ray Croniss. He gives needed perspective on revising out definitions of the timelines of needed nutrition.

@Freedumb @Yasemin You two might be interested in this video:

[Compdude]

Day 11/26 - Core & Endurance

Weight Gain: 1lb (Total: +2lbs)
Exercise: 1.4 mile walk
Energy: ( Tired Strong Ok)
IF/TRE: OMAD

Speaking:
Still NOT completely satisfied with the conclusion. Did several re-writes last night. Had an idea during this morning’s walk so will try it out.

Exercise:
Did calf stretches before walking today. Helped a bit but feet and ankles were stiff heading out. Walked to the dry cleaners to get both my dress pants and shirt taken in. A friend of mine videoed my contest performance and I saw a need to take in the clothes before the Round 2 contest in 2 1/2 weeks.

After the walk, I was pretty tired. Realized I had again overestimated my recovery capability so decided against doing the full body workout today and postponed it for another day.

Continuing the wet heat treatment by soaking feet, ankles and hands in hot water. It’s helping, at least short term. Will have to see long-term.

Fri - 2/28 - 1 mile walk
Sat - 2/29 - Rest
Sun 3/1 - 2.5 mile walk
Mon - 3/2 - Rest
Tues 3/3 - 2 mile & 2/5 Flexibility workout
Wed 3/4 - 1.4 mile walk
Thu 3/5 - 1.2 mile walk

Motivational/Inspirational/Informative:
Whenever life throws me an unexpected curve ball, like last week’s unexpected arthritic attack. I look to inspirational people like Bethany Hamilton and then say to myself, “Get off the floor you wimp and keep pushing.”

[Compdude]

Day 12/26 - Core & Endurance

Weight Gain: 1lb (Total: +3lbs)
Exercise: 1.2 mile walk
Energy: ( Tired Strong Ok)
IF/TRE: 20:4

Speaking:
I think I figured out why I’m having so much trouble finishing the conclusion. I needed to add more “connective tissue” in the earlier sections. I need to get that done today because I have confirmation of being able to give my revised contestant’s speech at another Toastmasters club in my Area tomorrow night at 7pm.

Exercise:
Got in my 1.2 mile walk to my TM club and back. Felt tired on the way home. I had some hope to at least do a dry run through the Full Body workout. Nope. See how I feel tomorrow.

Increased the wet heat treatments to 2x/day. It’s having a positive effect as my feet and ankles were less stiff when I set out for the TM club early this morning.

Continuing researching into osteoarthritis, working to understand the root causes which will give me a baseline to evaluate the latest research and separate bogus remedies from the real ones.

Fri - 2/28 - 1 mile walk
Sat - 2/29 - Rest
Sun 3/1 - 2.5 mile walk
Mon - 3/2 - Rest
Tues 3/3 - 2 mile & 2/5 Flexibility workout
Wed 3/4 - 1.4 mile walk
Thu 3/5 - 1.2 mile walk
Fri 3/6 - Two 1-mile walks, Full Body workout & Live speech practice

Motivational/Inspirational/Informative:
The inspiring story of actor, Morgan Freeman

FYI: I’m 60.

[Compdude]

Day 13/26 - Core & Endurance

Weight Gain: 2lb (Total: +5lbs)
Exercise: 1 mile walk, Full Body workout & 1+ mile walk
Energy: ( Tired Strong Ok)
IF/TRE: 13:11

Speaking:
I’ve changed the architecture of the speech and the flow into the conclusion is much better. Still not completely happy with the conclusion; but, I still have 2 weeks until the Division contest so I’m sure I’ll have it down by then.

Confirmed the “live” practice tonight. Debating whether to do the 2 mile walk or take the bus. I think I’ll take it in 1/2 mile increments and if I get tired then take the bus as my backup.

Working on getting more “live” practices scheduled for next week.

Diet:
I was working on a 20:4/OMAD but then had a massive hunger attack. Knowing I’ve been pushing myself since recovering from the arthritic attack I decided to give in to it. After eating, slept for 3 hours. Made me realize I need to up my caloric intake because the last time this same pattern happened it was because I wasn’t eating enough.

Exercise:
Did my minimum 1 mile walk this morning. Felt stronger than yesterday. Feet and ankles still stiff starting out; but, the wet heat treatments are making the symptoms more manageable. Also had my 1st shot at the Full Body workout. A bit depressed how weak I’ve become. However, I have to remind myself I’m having to make up for 10 years of being sick.

Fri - 2/28 - 1 mile walk
Sat - 2/29 - Rest
Sun 3/1 - 2.5 mile walk
Mon - 3/2 - Rest
Tues 3/3 - 2 mile & 2/5 Flexibility workout
Wed 3/4 - 1.4 mile walk
Thu 3/5 - 1.2 mile walk
Fri 3/6 - 1-mile walk, Full Body workout & 1+ mile walk and Live speech practice
Sat 3/7 - Rest

Motivational/Inspirational/Informative:
The inspiring story of comedian, Steve Harvey

[Nayohme]

I really commend you on your public speaking feats and journey. I wish I could master this fear of mine one day!

*I just realized I’m replying to an 8 day old post lol. Had to make an edit in my comment haha

[Nayohme]

How was the live practice tonight? Hope it went well! Great job on keeping up with the walks too. My husband and I do one almost every night after work. They’re really therapeutic!

[Compdude]

Go visit a Toastmasters club. They are all over the world. You don’t need to login, you can use the Find a Club feature on their website:

https://www.toastmasters.org/

[Compdude]

Thanks for asking about the live practice. Went better than expected. We did a Round Robin evaluation, where everyone gets to participate by volunteering a couple of observations or passing if they have nothing to add.

Luckily for me, one of the club members is a previous International Speech contestant who won at the Round 3 level (District) and advanced to the Semi-Finals round. His comments will help me hone the speech to a razor’s edge.