Workouts I Did During My Vacation in Germany

Brezhnev/Honecker kiss mural - Berlin Wall

Let me see if I remember most of what happened last June. Packed luggage, exchanged dollars to euros, picked up by Shuttle2LAX, dropped at LAX, flew to Charles De Gaulle Airport, connected to Bremen, Germany, picked up by Emy at the airport, took the train to Bremen Central Train Station where Emy told me that if I had to remember anything, remember the Hauptbahnhof because the practically all look alike everywhere, then took another train to Bremerhaven. So far, so good.

Hannover Hauptbahnhof

Wait, I left something out. While at CDG, in order for me not to miss my daily workout, I walked for 30 minutes in a crowded terminal while pulling my carry on luggage. So how did I manage to do my requisite at least 30 minutes of exercise a day while I was on my German vacation? Actually it doesn’t take much provided you are able to make some adjustments like for example the aforementioned walk through the airport terminal.

Germany Workouts

June 22: 30 minute walk in Charles De Gaulle domestic terminal – Well this one didn’t elevate my heart rate much or at all because it was like an obstacle course in a terminal where people didn’t keep right in the hallway.

June 23: 30 minute jog in a farm town in the outskirts of Bremen – upon being woken up by horses neighing and cows mooing, I ventured out in a slight drizzle in my Northface jacket, found a loop and the main street and ran beside farm houses. It was a struggle finishing the 30 minutes probably due to jet lag. This was my only run in Germany. The moving van arrived, belongings were loaded, and my friend Emy moved to her new apartment in Hannover.

June 24: 30 minute walk from Emy's new apartment – Amid all the boxes in the living room, I woke up early and got ready to venture out for a walk in a strange neighborhood. Did I tell you that in the summer, it gets bright early at 4 p.m. then doesn’t get dark until past 10 p.m.? I walked several laps around a block until I finished 30 minutes.

June 25: 50 minute walk from Emy’s apartment. Instead of the loops, I found an out and back street course which took me over a bridge with a river which name I don’t know ran under.

June 26: 45 minute walk in Hannover from Michael’s (Emy’s son) apartment. After having dinner the previous night with family and friends of Emy, we stayed with Michael. This course involved a loop and going up and down side streets. Later in the day, Emy and I left for Berlin via train.

Berlin City Tour bus

June 27: 40 minute walk from B&B Tiergarten. This is a hotel right beside a lesser known gate in Berlin called the Charlottenburg Gate. I walked out and back on the main street for 20 minutes starting from the gate.

June 28: 30 minute walk in B&B Tiergarten river path. I found a paved and unpaved river path near the Charlottenburg Gate and walked out and back for 15 minutes, and saw a few runners and walkers. We left Berlin for Hamburg in the mid afternoon.

Right side of Charlottensburg Gate

June 29: 32 minute walk in Hamburg. We checked in at Hotel Condor yesterday which was very near the Hamburg Hauptbahnhof and I walked from there. I chose an out and back course along what looked like a main street, and on the way I found myself among shops and a business area. I saw some polizei removing some sheets from a naked statue. I guess someone dressed the statue during the night. I also walked by a huge building old building and on the way back, I asked some polizei who were standing nearby what building it was and they said it was the Town Hall. We went back to visit it later during our tour of the city. We left Hamburg and returned to Hannover later that day.

Hamburg Town Hall

June 30: 45 minute walk in Hannover from Emy’s apartment. This day, I found another out and back course on another street. So far I haven’t found any hills in this area and the terrain is very flat other than the bridge I mentioned earlier.

July 1: 60 minute walk in Hannover from Emy’s apartment. I walked towards the other side of yesterday’s street and found the end of the train line which traverses the area. I made a right turn and continued on until I reached 30 minutes, then turned back. Good thing I was able to do an hour this day because we had a heavy dinner and beers later at the Hannover location of Hofbrau Munchen.

Michael & I at Hannover Hofbrau Munchen

July 2: 30 minute walk in Hannover from Michael’s apartment. We stayed here overnight and I managed a 30 minute walk at 4 a.m. before we went back to Emy’s place. Later, Emy and her friend took me to the Hannover Hauptbahnhof for my trip to Kassel where I visited her sister Bernie and her husband. I was able to do an additional walk that afternoon when Bernie and her husband took me to a lake with some hilly trails. I didn’t even time that walk anymore, but it lasted more than an hour.

Lake near Kassel

July 3: 1 hour walk in Baunatal/Kassel from Bernie’s house. Bernie showed me a walking path near her house which had a fork in the end. I took the right side and walked by some wheat fields until I reached a street. I turned around and went back home. Another hour walk that helped because I went to lunch & dinner at Lisa (another of Emy’s sisters) and her husband’s house in Kassel, where I met up with their mother Becca and another sister, Irene and her husband. Later in the evening we went to another beer garden where I had a beer tasting consisting of 4 kinds of beer in 11 ounce glasses. Yikes!

The fork in the road

July 4: 1 hour walk in Baunatal from Bernie’s house. Today I took the left turn at the fork in the road and saw some small parks and dirt trails that veered off from the main path, but which I didn’t dare explore for fear of getting lost. At noontime, a cab took me to Kassel Bahnhof where I took the train to Bremen where I was going to fly from the next day, to go back home. And then this adventure happened: Last 2 days Germany adventure - part 1

July 5: 40 minute walk from and around Bremen Airport Holiday Inn Express. I found a park right across the airport, walked around it and along some adjoining streets. A couple of hours later, I walked from the hotel to the airport for my trip back home, and then this next adventure happened: Last 2 days in Germany - part 2 and Last 2 days in Germany - part 3.

So that one run and all the walking workouts I managed to do satisfied my need or maybe compulsion to exercise every day despite being in far flung places, and I’ve been doing a daily exercise for more than 30 years without skipping one.

Walking with Weights (again) Plus Some Jogging (again)

          The past couple of months, I've been walking consistently with the Long Beach Area Walking Club at Signal Hill every Saturday morning at 7 a.m. I started using my weighted backpack again, the first time with a 15 pound barbell plate. I've been doing this to slow me down and equalize my pace with the rest of the group because I was getting bored and lonely walking alone up front. The following week, I added an extra 5 pounds and that made a huge difference in the intensity of the walk. In short, the extra 5 pounds kicked my butt and I even got chicked on the way up Stanley St. hill by two ladies. Nobody has ever passed me going uphill, ever.

          What do the weights do exactly other than slow me down? They help me resist the temptation to run so I don't injure myself, while still getting a workout intensity similar to running. As an added benefit, I can socialize with the other walkers by matching their pace.

          So it got me thinking about getting one of those weighted vests again but every time I shop around for it, the cost deters me from getting one. You will not find a 20 pound weighted vest for less than $40, and that's money I can't spare while being jobless. One of the people I walk with, Paul, suggested sand and more particularly, wet sand which is very dense and heavy, instead of the barbell plates which I'm afraid might rip my backpack any day soon. I pondered this for a few weeks not knowing how much a bag of sand might cost at a building supplies store. I checked out the Home Depot website and it showed a 50 pound bag of all-purpose sand for $2.44. So a few days ago, I finally went to Home Depot and was surprised to see how many types of sand there was other than the all-purpose type. Well, I picked up the cheapest one even though it was more than I needed because it didn't come any smaller. I'm planning on replacing the weight plates with sand as soon as I can find a separate bag to divide it and to find a way to accurately measure 20 pounds, which I hope will fit in the backpack and adhere to its shape in contrast to the weight plates which bounce around while I'm walking.

          Fearing that my backpack was about to rip due to the weight plates, I have been walking without it the past two weeks. I've been able to do some short jogs again (after injuring my left thigh trying to run full stride) and besides I found somebody with the walking group who could keep up with my pace. On the first day of March when rainstorms were hitting the Los Angeles/Long Beach area, I monitored the weather forecast and upon awakening that Saturday morning seeing no rain, I decided to show up at Signal Hill, not knowing who else was going to be there. The girl who was able to keep up with me wasn't there and I was relieved to see another walker who braved the weather. Well we lucked out because the rain, wind, and thunder didn't come till afternoon. The significant thing that happened on this walk was that I was able to jog uphill and downhill for 55 minutes non-stop, and that was the most I have done in the past several months, which was mostly on flat terrain. My initial plan was 30 minutes, but I kept adding 5 more minutes until I figured 55 minutes was enough. The rest of the way, I walked and jogged until I completed an hour and a half. At least I found a good excuse for running so slowly: going uphill, then using recovery as an excuse for running slowly downhill. Also I figured, if Obama and Biden can jog that slowly around the White House, I could do as well up and down hills.

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In The Company of AREC Runners

This appears like I'm doing some sort of duck walk with my butt sticking out, however it just shows how difficult it is to do the heel to toe walking technique. Looks funny, doesn't it? Photo courtesy of Dave K.

          Last week AREC running club members received an email saying that new t-shirts were available for those who haven't received this year's beach towel for being a member. I picked up my towel a couple of months ago but it had remained unused and sitting in my closet. I sent a message to Kevin B. who was distributing the new shirts to find out if I could exchange my beach towel for a shirt and he said yes. Thus the reason for me showing up at the AREC training run last Saturday morning. Having done a jog/walk last Thursday, I thought I'd just do a very brisk walk with the club for the shorter distance of 6 miles just like I did 2 months prior when I was able to cover the distance at a 13:05 pace (my fastest walking pace ever).

          So there I was last Saturday morning with the club, a walker amidst all the runners of which about 115 showed up despite the 4th of July holiday weekend. Man, this club is really going strong! Before the pre-run talk even started, I began my walk so as not left too far behind when all the runners finished later. Like I said, I was only planning to walk but started inserting some short jogs in between walking intervals. This soon transformed itself to slightly longer jogs with shorter walk intervals. In the meantime, I kept looking behind me to check if the runners were catching up. I stopped at Stephanie's water station and drank some Gatorade and thanked her for being there, then continued my walk/jog (now a jog/walk). About a quarter of a mile later, I felt a tap on the back and the two leading AREC runners (Brian C. and Dylan B.) had caught up to my early start. They must have started later than usual because I was almost at 4 miles at that point. Pretty soon more runners were passing me (Johan D., Mike S., Kate R., etc.) and even though I couldn't run continuously, it felt good to be among the company of runners. I even saw Jennifer S. whom I ran with about 3 times last year. Oh, I forgot. Stephanie's water stop was supposed to be the turnaround point for the 6 mile distance but I continued on and jog/walked up 6th street hill before turning around. The longer distance for the day was 10 miles but I didn't want to go that far, so when I reached the corner of Bayshore and 2nd Streets, I turned left instead of continuing to Ocean Boulevard. Since I wasn't following the exact 6 or 10 mile route, I had to make adjustments so I could hit at least 9 miles by the end. One thing I noticed at about 3 miles and around Naples Plaza was how the numbers or the Sole Runners training group had diminished dramatically, while the AREC group has grown.

          When I reached 7 miles, I could feel my legs tiring which I attribute to the lingering effects of statin myopathy. Although my thighs and hips don't hurt as much, they still get tired more than usual. But at least they don't feel injured. It seem that the doctor reducing my Atorvastatin dose to 10 mg. three times a week has helped. At this point the duration of my jogs equaled the duration of my walks because my jogging stride started to deteriorate, and I did this until I reached the finish line.

          When I finally clicked off my GPS watch which I haven't worn in months until last Thursday, I didn't know what my pace was. I was thinking maybe around 12:30 because when I did a jog/walk on Thursday where I felt I jogged more than I walked (actually I jogged the first 2 miles and jog/walked the rest up to 4.69 miles), I ended up with 11:44 pace. So when I checked my average pace last Saturday for the 9 miles I finished, I was ecstatic to find out that I did an 11:25 pace, deteriorating stride and all! I would have never expected that and I can only attribute that pace to being in the company of the runners in my club. To tell you the truth, never mind the pace, after I finish these things, I still don't know how I'm able to cover these distances nowadays especially when they are over 6 miles. For that, I remain thankful.

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A Warmer Signal Hill Walk

         What, you may ask, does a picture of a sandwich have anything to do with a walking workout? Read on and you shall soon find out.
          On Saturday, January 19th, a week after my frozen fingers/insomnia walk at Signal Hill with the Long Beach Area Walking Club, I joined them again, but this time with a little bit more sleep and 10 degrees or so warmer. The cold wave that descended upon Southern California in the past week when early mornings hit mid-30 degrees, had finally abated. As I mentioned in my post last week, I had three layers of clothing: a thin base layer, a technical fleece layer, and a mid-weight jacket, plus cotton gloves. Last Saturday, I only needed the base layer, jacket and gloves.
          I got to the location earlier than usual and managed to put in a 25 minute warm up. Then I started the scheduled walk with three other members. Someone new came a little late but she caught up with the group at the top of the first hill. I did my usual advancing ahead then retreating, and (gasp!), I even did a little bit of running. My excuse for that is because I had to burn off the footlong sandwich from Subway I ate the previous day. Based on news items the past few days, it may have only been an 11 inch sandwich. I wonder how many calories that missing 1 inch is? I don't usually eat there, but someone gave me a Subway gift card for Christmas and I had to use it somehow.
          So with all the dipsy do's, short jogging attempts, and the slightly warmer weather, my gloves were off and jacket half zipped by the time we hit midpoint on the course. I was able to walk/jog another hour and 35 minutes with the club for a total of 2:05 which was 5 minutes longer than the previous week.Despite the cold, I lost three and a half pounds of sweat, which was hard to believe. Heck, I haven't lost that much fluids in a very long time during a workout! I must have really put in a good effort to incinerate that Subway footlong/11 inch chipotle chicken sandwich. Maybe next time I'll just have the 5 1/2 inch sub so I don't have to work so hard.
          Last Saturday, I didn't avoid the dirt trail near the end. Instead, I jogged that portion of the course because I felt that I was more unlikely to slip when jogging than trying to walk fast on the dirt and gravel. Because of the effort I put in, I took the next day off and walked easily for an hour to and from the grocery store to buy some jalapeno peppers. Peppers - now that's one way to keep you warm...if only in the mouth.

Creative Running?

What?! A blogpost about running?! With ankle tendons not cooperating very much in the past year, one has to become more creative in attempting to do a running workout. Case in point last Friday morning’s attempt: I left the GPS watch at home so I didn’t have the pressure of picking up the pace. So with every effort made not to pound the ground too hard, I jogged non-stop very, very slowly for 30 minutes after which I walked easily for one minute, walked briskly while swinging my arms for another minute, then jogged again for one minute, repeating the three minute cycle until I finished a whole hour. The result? My ankles were mildly sore afterwards but didn’t feel like I overdid it. A couple of days later, with a similar strategy, I was able to jog non-stop for 40 minutes and to finish the hour, I managed to alternate one minute intervals of jogging and walking. I don’t know why I call it jogging. To me that word means bouncing up and down more than going forward. What I did was more shuffling than jogging or running. At least I was finally able to do an outdoor workout. One needs to do whatever needs to be done to satisfy one’s endorphin cravings without going over the top and hurting oneself any worse. I’ve become a short distance shuffler.

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