And the beat goes on...

Well today was productive. It’s not over but I thought while the tea is brewing I take a break and write a bit about something I have used for at least 20 years. When I exercise I wear a Polar heart monitor. If you are like me you exercise because they say you should. I’m sure I’ve gotten some benefit from it, but to be honest the best thing I can say about most exercise is that it’s over. The exercise I like and really gets my heart beating gets over too quick.

The picture shows my real time heart rate is 139, and I’m 56 minutes 18 seconds into my work out. The heart symbol flashes each time it picks up a beat. The vertical bar means a period of 10 minutes in the target range. It’ll show 3 vertical bars after 30 minutes. In this picture the bar represents 40 minutes since it cleared the three bars after I completed the 40th minute.

My Polar heart monitor allows me to set my target heart range. I have it set for 135 minimum and 155 maximum (shown in picture below). If my heart rate goes outside that range it beeps at me. If I stay in the target range it doesn’t beep to nag me – I get to run along in peace. It’s also is a stop watch so I know how long I ran. On top of that it keeps track of the total time my heart rate was in the target range. Then after 30 minutes in the target range it beeps to let me know I’ve achieved 30 minutes of quality cardiovascular exercise. The true beauty of this is it doesn’t matter how I keep my heart in that range. I typically have to run pretty fast on downhill grades to keep it over 135. But I can slow down and walk on steep uphill grades. This means I don’t overdo it and get burned out which is a common reason people stop exercising.

The Polar device is wireless. There is a chest strap (black in the pictures) that picks up your heart beat and transmits that to the wrist watch receiver to display. The watch does not have to be worn. I used to mount the watch to my handle bars when I rode my bike. I believe Polar is the well known brand/market leader in this area. When I traveled the workout equipment in hotel fitness rooms often worked with the Polar device. Very handy to see your heart rate on the equipment read out. Some of the equipment would increase and decrease the intensity to keep you in your heart range.

The battery in the watch last 5 years. I replaced the battery in the 1st Polar watch that I had, and it ruined it. So I purchased the one I have now. I’m still using the original chest strap that came with the 1st watch– it’s over 20 years old. Now granted there have been years at a time that I’ve not used it. I believe the battery in the chest strap is good for several thousand hours of operation. I assumed the electrical signal it picks up turns it on. Somehow it turns itself off. There is no on or off switch on the chest strap. It is totally sealed. Watch and strap can be used in the pool. The picture below shows my heart was in range for 42:50, and the workout lasted 1 hour 2 minutes (I forgot to hit stop).
If you are looking for a gift for that person that has everything this could be it. It will totally change their exercise habits. I have no financial interests in Polar. My recommendation is purely my opinion after having used one off and on for over 20 years.

Just get me to the Park on time....

A busy day today. Up at 9 and headed to RTP (Research Triangle Park) at about 10:40 for an 11:30 lunch. Commute to RTP is 65 minutes in traffic, 50 minutes in good traffic and just under 45 if the traffic is light which it was today. Only one snag – I needed to make a stop on the way to the park. That caused me to go through New Hill which is about 5 miles out of the way. Well as Karen will tell you I picked her up 5 minutes early for lunch. Let’s just say that xB starts to really purr above 4K RPM and in 5th gear. The purr changes to a buzz north of 5K RPM, but buzz and all - it got me to the park on time. The buzz was pretty loud – So loud that I didn’t hear my mobile phone ring. But talking on the phone at that speed even in light traffic is not something I would do after missing an exit in Chicago a few years ago. Hurrying to catch a flight, unfamiliar road, lots of traffic, and me talking on the cell phone is one of those ‘life lessons’ that I am thankful to still be here you share with you now and I’m happy to say I learned the lesson the first time. No repeat lesson needed. So you all please learn from me. Talking on a cell phone is not safe at speed (feel free to change that to any speed if you want).

Karen met me in front of my former office building and she had a package for me – pair of noise canceling head phones I got as a ‘Thanks’ award from Bobby. They didn’t get delivered before I left, but I had Karen my neighbor on the office cul-de-sac watching for the package. She also let me know the visiting 2nd line from Italy has settled into my old office while he’s here. We had a great lunch and as usual mine was good, but Karen’s looked way better. Good manners prevented me from asking for a taste this time. Next time we go to lunch I’ll use that “hey would you like to try mine” so out of politeness she'll offer me some of hers! hehehe - I’ve never been slow when of comes to eating.

I went by Wally’s house after lunch to showed him the headphones. Wally is the expert on them. He has several pair. Out of politeness Wally didn't tell me what he thought of mine. I also know Wally well enough to know he wouldn't fall for that "Hey, you try mine and I'll keep yours" trick - I've only been able to get one thing by Wally in the 15 years I've known him - and I have to say - when I did get something by him I didn't even know I did it until HE explained it to me. Sort of takes all the fun out of it when you didn't even know you won. Anyway, I actually have a pair of the 1st generation Bose noise canceling headphones. They are broken, and I’ve been meaning to send then in for repair for about 3 years. Never found the time. Note to self: Send headphones in for repair.

I stopped by the new super Wal-Mart in Holly Springs on the way home. I bought stuff for the house and a replacement UPS for the still underway relocate of the home office. I just shoved the stuff I piled up on the bed into two boxes. One box is what I will keep and use in the new location. The other (much larger box) is what will go to the next electronics recycling drive. I might try to sell some of it on eBay. I’ve bought stuff off of eBay, but I’ve never sold anything.

I upped my average pages per night. I’m through the 2nd chapter. Bobby, whom I assume will be the main character throughout the book, and Ted are going to try and put one over on Bobby’s mom. My guess is that is going to get Bobby into trouble. What do you Moms out there think? Your sons ever successfully put one over on you? hehehe

65 it not so fine...

I was up at 8am today after making it all the way to page 41 in my book. If I keep up this double digit rate I’ll be done in another 60 nights. I read 2 books last year. Dan Brown’s “Digital Fortress” and “Wins, Losses, and Lessons: An Autobiography” of Lou Holtz. Lou’s book I can recommend even if you are not a football fan. I thought it was well worth reading and it would be good for teenagers to read. So I gave it to Chris. Now you know why I get that 'look' from anyone under 20. Dan’s book, well he’s done better.

No e-mail or IMs or new blog activity to enjoy with my coffee. I was feeling a bit blue for some reason, so I decided to start on the office relocate while it warmed up outside. I got it mostly dismantled. As the morning wore on I really started not feeling well so I took a break. While on my break Bob is on his way to Tennessee to do some work. He IM me and with his help I got Yahoo Messenger set up and we exchanged pictures and used Yahoo Voice and talked until he needed to pack. I invited Bob over, but this is a quick trip and he goes home Friday. Getting over to see Bob, Julie, and see his granddaughter in the UK is on the list for this summer.

I could tell today was not my day when I went for my run and the only female jogger in the park was bundled in full sweats even though it was 65 degrees. San Diego is the late game so there is still hope for seeing some skin today. Oh right. It’s raining in San Diego – just my luck. Tomorrow is supposed to be 70. Surely full sweats won’t be needed.

A 65 degree day in January is too nice to stay inside so after my run I cleaned up the xB. I then took some pictures of it and the GMC.

David is down under in Sydney IM me on Yahoo when I got back inside. So now I have dots for NZ (Thanks Mark and Toni) and Australia on my tracking map. No dot in the UK. Maybe when Bob gets back it’ll show up. FotoMom would like a visit from you all outside the USA please.

I’ve just seen the Giants beat Tampa Bay and Titans verses Chargers is on now. I had the DVR record them. I’ll have to do a bit more on the office relocate before bed time. I guess I could just sleep in the recliner…

Where I run

Well I can see that I'm going to have to create a to do list. I keep getting distracted and side tracked. I don't mind though. I have lots of time. It was a nice mid 50s degree day. Gray sky however. I went out for my jog about 2:30. I enter the park from the far right on the map below. I come down Wagstaff Road (black on map) and enter at the first trail (yellow) before Kenneth Branch (blue). I run along Kenneth Branch until I reach the main area of trails and then cross the branch and run along the outside perimeter then cross back over the branch and run out the way I came in. That picture of me next to the park sign was taken by Gene today. He and Sandy his wife and their two boys I often see walking in the park as I run.

We had a severe drought here in North Carolina but Kenneth Branch never stopped flowing. It slowed to a trickle during the worst of the drought when we went weeks without any rain. After a heavy rain it will overflow its banks and flood that area. The branch is at the bottom of a valley and the trails wind up and along the hills on both sides.
Besides running I do inclined push ups and squats as I cross over the various springs that feed Kenneth Branch. The rails on the bridges over the springs make a good support for the inclined push ups and provide steadying support for the squats. I added a new exercise starting yesterday. I added three sets of 12 reps of Triceps Dips with Straight Legs . They fit nicely into my run since there are benches along the trails I can use.

Well I'm through the 1st chapter in the book I started a few posts back. I don't remember the title, but I've had distractions. My pages per night rate has dropped to under 10. JB let me know he picked up that book somewhere and realized he already read it so left it for me. I've not read enough to know what it's about. I should be able to know that by 4th of July.

The way I like to start my day

The 2nd thing I do each morning is put water in my new cordless stainless steel tea kettle to and start it to boil. Put some StarBucks whole bean into my grinder and get it going. Ahh the wonderful smell of fresh ground coffee. I then unlock my computer and say morn'n on IM while the water heats. What I like about this kettle is that it turns off automatically when the water boils. I got it last weekend after being summoned back into the kitchen by the screech of the on the burner stove top kettle. The new one is a cordless one - the cord stays with the base when you lift the kettle to pour. Heats 1.5 liters ~4 minutes. I saw this type of kettle when I visited the UK and was invited to spend the weekend with the IBMer I was working with. Real treat to spend time with Bob and his wife Julie in Wales on my trips over. I really messed up my trip over last year and didn't get to stay over a weekend.

Anyway I pour some of the hot water into the glass pot to rinse it. The pot is on the right with a metal cage and black handle already made in this picture. The rinse also help preheat the glass becasue I like mine hot. I pour that water out and dump the grounds in and fill the pot to the top of the band and stir with a plastic spoon. Then I put the press in and secure it, but I don't plunge for a few minutes - you can't hurry good things. I think the instructions say wait 4 minutes. I like to wait a bit longer since I like it strong. When the time is right I plunge and then pour a nice full steaming hot tasty cup . Ahhhhhh that first sip. Almost nothing beats it. It was way hard this morning to take that a picture instead of drink my fill first.

If you like to enjoy it in the morning like I do you can go to Bodum and check them out. Being single I have the liter size (8 cup) which is plenty. But if you are going to share this morning pleasure with someone consider the 1.5 liter 12 cup press pot so that it lasts a lot longer.

Whew...

Well what a day. I told Wally earlier this evening that I needed a vacation from retirement! I've read & sent more e-mail, IM'ed more people, talked more on the phone, took more pictures, and blogged more than I ever have. I swear my computer has fused into with my lap (guess that's why it's called a laptop huh?) and I'm starting to fear that my mother might prove to be correct when she said (and remember this you moms out there) "If you don't get up out of that chair it'll grow to your A$$." That statement I believe does not apply to recliners, so I'm hoping to escape that faith on a technicality. The fear of a chair growing out my A$$ has always motivated me far more than cleaning out my ears so corn wouldn't grow out of them.

I case you are wondering with all this electronic communications if I actually spoke to anyone face to face today. I did speak with 4 people face-to-face. The UPS guy was the first. Do you know that UPS will actually ring the bell when they come? I've never been home in the day to find that out. They just leave the package and/or the yellow sticky to sign. Today I was treated to an exchange of hellos, then hearing “sign here”, then me saying “thanks”, and a back of a head mumbling something in reply as it headed down the porch steps. Ahh the joy of face-to-face communications. I also will point out I signed using a stylus not a pen. I signed on a line drawn on the screen of some type of big Palm Pilot with an antenna.

The other three people were a nanny and two kids in her care walking in the park where I run. One of the kids (the older one 12? 13?) was complaining about the cold even though she was bundled head to toe. The nanny was British and of course was in typical British style "It's a lovely winters day... step lively, step lively now to stay warm...Look at this gent coming he's in his kit and he's not cold" - it was about 35 and sunny and when the wind blew you understood why they call it "wind chill." I shook the leg of my running shorts and said howdy as I went jogging by. I meet them later on a bridge and stopped for a minute and chatted, the oldest still protesting that it was cold and asking why wasn't I freezing. I started to say what my mother used to tell me when I complained about cold..... "This is not cold. Why when I was growing up I walked 5 miles up hill both ways in 3 foot of snow just to go to school." or something along the lines. Instead I just said truthfully - as long as I kept my pace I stayed plenty warm. I went on to explain I rather jog in 35 degree weather than 90 degree. The nanny agreed hearty, and marched on. The oldest as she past stared at me in total disbelief. A look I often get from anyone under 20. I just smiled back and after a few strides let the smile turn into a grin. I knew the nanny had won since that bridge was about as far from the entrance as possible, and the nanny was taking the long way back. Age and experience beat youth this time - but time is on their side.

Well needless to say I didn't make much progress in the Home Office relocation. I did clear the destination, but after taking one look at unwiring job at hand I and a well timed jingle from a incoming IM from the laptop in the den carried me back into my recliner with the glow of the plasma over the fire place keeping me warm.
I started reading "Hearts in Atlantis" by Stephen King last night. 14 pages in I was out like a light, but not the bedroom light. Note to self: Get a sleep timer for the bedroom light. I'll see if I can make the end of chapter 1 tonight before I go lights out. I think JB left that book here. He read it about a day. Now where is that list of books JB left for me to read? That list of books will last me at least 10 years at 14 pages a day. That's OK, with practice I should get up to 50 pages a day and that will get me through the list, and I'll still be younger than most people when they retire.

Out and about

Well I was up at 7am without an alarm. Just woke up and got up - which I hope is something I continue to do. I fired off an e-mail announcing this Blog. I was in no hurry to get out there after reading Let there be no doubt...It's cold out there! in FotoMom (Maryann’s) Blog.

So I watched the AM morning news and was a bit disappointed that the traffic reports on WRAL showed NO backup at my favorite parking lot I440/US1. So I suspect there were others not working today.

I got out about 10am and had a tasty low fat 'good for you' lunch and went to one of my favorite places: Harbor Freight in North Raleigh. JB (my brother in Hawaii) introduced me to them a couple years ago on one of his mainland visits. I limited my purchased to what would fit into the xB. When JB is with me we take the GMC.
That's nice person with the xB is Linda. I bought the xB from her May 2007. This is the only picture of the xB aka 'The Toaster' I have. Note to self: wash The Toaster and take another new picture. After Harbor Freight I went by the computer box store in preparation for tomorrow.
On the way home I stopped by main campus of Wake Tech to check out the CNC classes (Machining Technology). I've always been interested in robotics. I did a paper in College on them ~30 years ago. Gulp. I attended the ShopBot Jamboree in 2006 and hope to go again this spring.

The Sugar Bowl last night was, well, boring. Sorry JB. Hawaii didn't look to good. Hopefully the Tostitos Fiesta Bowl tonight will be better. If it's a blow out also I'll just get a head start on tomorrows project "Clean up/relocate the Home Office." Good thing to do indoors. The high tomorrow is suppose to be chilly 38 . I guess retiring in winter does have a few drawbacks.