Well, not about for all of this period, but with Littleman Jet Lagged. i thought I would post. Hope thats OK :):
Great Week starter for me. The sun is shining in the UK and despite several parts of the world falling about, the excercise is good!
3 swims, 2 cycles and a bit of tennis.
Do I have those dates right?
Just wanted to throw this one out there.
A diet that is working for Sue (The better one of the 2 of us) is this one:
https://thebloodsugardiet.com/
Sue is a bit of an all or nothing girl, and has tried the 5/2, (Very hard on the fasting days) Atkins (too much meat for her) and this one has really hit the mark. Food is very tasty, very Mediterranean. Oh, over a stone in 4 weeks gone.
Yeah... I think July 31 technically
I am sort of planning to take this week off for the most part due to a stupid move on Sunday that has my back and hip in a bit of pain. I think I'll be able to run by the end of the week though.
My big health commit this week is going in for a physical. Aside from when I ripped a tendon pulley in my finger and my dental and vision checkups, I haven't otherwise been to a doctor in 12 years I think.
>>blood sugar diet
"The quickest way to do this is to go on an 800 a day low calorie diet"
Yikes! Love the idea of focussing on moderating blood sugar. I think that is probably the most important and outstrips losing weight as a dietary health goal, but 800 calories per day! I just can't see going below 2000 and being a happy person.
Otherwise, I will turn 53 during this round. Friends often do things on their birthday in multiples of their age. I'm thinking of setting some goals in multiple of my age for the upcoming year. Not totally sure what those will be, but I know a couple will be
- cover 53 miles on foot in a day (hard)
- 53 pushups in 53 seconds (medium hard)
- 53 pullups in 53 minutes (easy)
- 5:30 mile (close to impossible - I think I haven't run that fast since I was about 20).
- 5.3 miles in 53 minutes (easy)
- 53 pitches of rock climbing in a day (extremely unlikely unless I can find a lot of easy pitches without a ton of hiking).
I'd like to have a reading goal, but 53 books is too many and 5.3 would just be sad. Maybe 5300 pages of fiction, which seems pretty easy.
Thanks Rupert! I am going to have to work hard this next round. I've indulged a lot in Vietnam, lots of beer, lots of delicious food.
I gained 10lbs. in Vietnam, which was exactly what RC predicted he would do for himself, roughly a pound a day.
I've got to believe a fair bit is water gain from saltier than usual food?
That would be a lot of fat to pack on per day. I bet the first half comes off quickly... the second half less so :-(
Just 2lbs for me, would have been 10 if I had joined in the buffet breakfasts ;)
Two pounds is not bad at all!
I am sure much of it is water weight, probably not from the salt, but from glycogen stores as I went off of a low carb diet. I am getting Thai food with my wife Saturday, then going very strict after that. Those buffets were outstanding, they had American, English, Korean, Chinese and Vietnamese selections all in one place.
>>from glycogen stores
That's funny. I actively try to increase my glycogen stores if possible. I consider that good weight (though I never thought of it as weight - more like fuel)
It is definitely fuel, and I am able to do more intense exercise when my glycogen stores are up, but it seems like I am not able to tap into my body fat until my glycogen level is down -- it might be from decades of overfeeding.
>RC predicted
I'm still in Waikiki. We have reservations at Roy's in an hour or so, just to make doubly sure that I hit my 1-lb-per-day mark. By the time I get home, I'll have been traveling 3 weeks this time.
>10
I think that's pretty good, LM. Go strict and you can knock it off in under 2 weeks.
Two weeks would be great, it usually takes me longer than that. You going back into keto when you get home?
>keto
yeah, it's the easiest for me, by far. Probably go on my infamous 'corned beef & sauerkraut' routine for the first week.
LM - I think it's mostly related to what species of primate you are, rather than a lifetime of overeating. As I understand it, what you observe is also what happens to elite athletes.
Generally, if you take in at least 300 kcal of simple carbs right away after exercise, with a mix of glucose and fructose, you replenish and top off glycogen stores most effectively (for whatever reason, fructose apparently is especially effective at replenishing liver glycogen).
If you're goal is to be fueled up for the next round, that's your strategy. However, if your goal is to burn fat during exercise, that's probably a bad strategy. In fact, there is decent evidence that if you exercise in a fasted state, not only do you burn more fat during exercise, you improve your body's ability to burn fat, which will increase your time to glycogen depletion - the cause of "the wall" in marathons, aka bonking.
Littleman, you might find this interesting
https://runnersconnect.net/running-training-articles/cience-of-bonking-and-glycogen-depletion/
Thanks Ergo. I've read about the bonking process before; there are some that advocated that endurance athletes can bypass the glycogen cycle by training the body to rely on fat for primary fuel.
I am very far away from an elite endurance athlete, in fact I spend most of my day sitting in front of a computer. Because of that the best strategy for me seems to be just keep the glycogen down all the time and let my body tap into fat for energy.
Week one - 4/4
How is that back Ergophobe?
a good week. Mon Run, Tues Tennis and 1 hour training swim, Wed sailing (Ah I guess that does not really count), Thurs openwater swim and cycle home, Sun Good walk.
Call it 5/4. Legs still tired.
Bonking... cannot take that seriously. In the UK, its just another name for Rumpy pumpy, or as the Africans call it Jiggy Jiggy. So not whats on your mind at mile 20.
>keep the glycogen down all the time and let my body tap into fat for energy.
I agree - at least for me. I get the best results keeping carbs at a minimum during the day and then carb-up in the evening - preferabbly after working out. Been doing a light version of Carbbackloading/Carb Night (look it up)
>make doubly sure that I hit my 1-lb-per-day mark
196
I was 198 at first weigh-in after I got back ;D.
Carb nite sounds good.... that sounds to me like beer in the evening....
190
194 this morning. 8)
Bad week - good weekend
Back feeling better, but not until late in the week
I did manage a walk, a run, a bike, a climb and a walk though.
Ran the Yosemite Falls Trail in 62:07. My goal time for this year is 53:00... that is going to be hard!
QuoteRan the Yosemite Falls Trail in 62:07. My goal time for this year is 53:00... that is going to be hard!
Just start the clock 10 mins in :)
Quote from: Rupert on May 30, 2016, 09:18:51 AM
Bonking... cannot take that seriously.
Ah right... What would you call it in the UK when you run out of gas and your performance just crashes.... I'm talking running/biking here, just in case you're still thinking of other types of performance.
Bonking is definitely real, though it isn't really anything most of us will ever face, maybe with the exception of Ergo.
This is a lecture that outlines a study on endurance athletes switching to a low carb diet:
https://www.youtube.com/watch?v=6WVLrQmnnAY
(Ergo, you may find it interesting)
Littleman - Rupert wasn't denying that it's real. He was getting hung up on the difference between the American and the British meanings... which are significant
Ha! I missed his post... Apparently Bonk is more popular in the UK and in the States we use Boink more?
>>Ergo, you may find it interesting
Very much so. Thanks for posting.
QuoteWhat would you call it in the UK when you run out of gas and your performance just crashes.
I would call it "Hitting the wall". A dreadful feeling. And it seems most anecdotal evidence is that it comes at 20 miles for most people, which I find amazing since we are in many ways so different.
Bonking on the other hand is a great feeling :)
We are struggling with the Carb nite at this end. It seems like something Sue really wants to believe in, but is so counter intuitive to everything we think we know to date.
The low blood sugar diet has really nailed it for Sue.
So LM, can you tell me more about your experience with it? How long have you been doing that?
Thanks for the Tim Noakes link. I enjoyed it too.
..and I'm back.
Been doing some long brisk walks the last week and most days around +20,000 steps. Went to the gym yesterday and did some weights. Auch, that hurt today.
Also doing lots of exercises at home for the bad back. Slowly slowly getting there.
219 last night..
Good to see you back :)
Great to have you back Rumbas!
Rupert, I am pretty far from an endurance athlete, so I can't tell you first hand what it is like. I have done plenty of weight training while on a LCHF diet -- I could tell you that there is a difference in overall intensity, it is slight but real. I could train harder while not on a LCHF diet, but it is worth the tradeoff for in how it helps me control my calorie intake.
For an endurance athlete it would make sense that there would be a slight dip in initial performance but the run would be more easily sustainable.
Ah, I am guilty of not re-reading the posts and checking who I am asking what! I meant to ask Rumbas about Carb nite.
But thank you LM.
Quote from: Rupert on June 01, 2016, 07:24:13 AM
QuoteWhat would you call it in the UK when you run out of gas and your performance just crashes.
I would call it "Hitting the wall". A dreadful feeling. And it seems most anecdotal evidence is that it comes at 20 miles for most people, which I find amazing since we are in many ways so different.
There are a lot of factors. It happens when you run out of glycogen and you start burning the blood glucose that was supposed to go to your brain, but now your brain and body are competing. So it's not mileage per se. Most people can go 90mins to 120mins on glycogen, so if you're a pretty fast marathoner, you'll hit that around 18-20 miles. If you're a really slow marathoner and staying down near the bottom of your aerobic range, you'll metabolize fats better and that's part of why ultrarunner times are so slow.
But that's where the Tim Noakes talk is so interesting. Personally, I've actually found that despite the advice you hear all the time that any event over 1 hour should have some carb intake and over 90 mins some protein, I have found I do fine for the first 2.5 hours. Then hunger hits, but quite often I would prefer a piece of cheese to a gel, but I always hesitate because I've heard that's "bad" (and Noakes might also say it's not a great thing to take in while bouncing up and down). Still, the last several years, I've been eating less while running and biking and find I do just fine, perhaps better (at least comfort though perhaps not performance)
I always felt like I was hurting myself, but Noakes makes me think about going back to do some long runs while in a fasting state (also the link I posted a while back in this thread supports that).
185
Let me know how you get on with the cheese. If you body is asking for that, listen to it. I am a great fan of that. (except where sugar is concerned, the body repeatedly gets that wrong)
I will throw my hat into the ring here. Trying to drop ~25 lbs by the end of July and get down to 200 lbs. I have a bet going with a co-worker and of course I want to win and not pay up. But also after many, many recent health scares with my dad I don't want to end up like that and need to drop some weight and get in better shape.
Weight Watchers has worked for me in the past so I will be doing some form of that combined with cutting way back on the carbs. More meat, cheese, fruit, and veggies and less Doritos, Twinkies, and cupcakes.
As far as exercise I am shooting for 4-5 times a week. A combination of walking/running, playing basketball, and some sandbell (similar to kettlebells but they are neoprene bags filled with sand) workouts.
I have been able to drop that much weight that quickly before so as long as I stick to eating well and working out I should be able to get there.
>fruit
Watch out for that. I might as well eat candy bars.
>185
Impressive!
I figure 8# was water weight. I was probably 2-3# higher than my first weigh-in of 196 but couldn't get to the scales at my regular morning weigh-in time, so 198 was likely the top. That leaves 4-5# of true weight loss.
I'm only eating meat & cheese at a near-fasting level. I have to nuke some weight quickly, as we now start the summer family meet-ups beginning tomorrow.
Quote from: Rupert on June 02, 2016, 01:24:45 PM
Let me know how you get on with the cheese. If you body is asking for that, listen to it. I am a great fan of that. (except where sugar is concerned, the body repeatedly gets that wrong)
It all depends on intensity. If you go high-end aerobic and absolutely if you go near or above your anaerobic threshold, you digestive tract pretty much shuts down. So almost anything is bad.
If you are at a low-level aerobic and definitely if you are sub-aerobic, you can eat whatever you want. So If I'm out for a long, slow run/hike, I go for things like pizza and cheese with abandon. If it's a bike ride it's even easier because you aren't bouncing your innards as much.
My friend Hans, when he broke the speed record for the "California Legal Fourteeners" (exempting Williamson b/c of bighorn sheep closures - it's only open for hiking about 4 weeks a year). He did 8 fourteeners in the first 24 hours. He fueled heavily on burgers, salami, and so on.
Dean Karnazes was famous for fueling mostly on pizza, but last I heard, he had gone more paleo/low carb himself.
Dean
Q: Do you have a favorite prerace meal?
A: Plain Greek Gods yogurt, organic granola, fresh cut fruit. Coconut water for hydration. - See more at: http://www.ultramarathonman.com/web/about/diet.shtml#sthash.nIdcHAyU.dpuf
On his diet overhaul
http://www.si.com/edge/2014/03/28/inside-ultrarunner-dean-karnazes-fridge
http://www.gq.com/story/ultramarathoner-dean-karnazes-paleo-diet
Not the title of the GQ article: The Real-Life Diet of an Ultramarathoner Who Stays Away from Carbs
>>fruit
Killer for me too, I give bananas a pass.
>Weight Watchers has worked for me
I hope it does this time, long term I think it's bad.
Currently you are on a diet and exercising, you need to be eating healthy and training. One is a short term fix the other is a change of lifestyle.
>Killer for me too, I give bananas a pass.
I figure a banana is a better choice for breakfast than a donut. Last time I was able to lose weight I ate plenty of fruit and it didn't really hamper it. Will probably stick to a banana a day and a few strawberries or blueberries for an afternoon snack. Again, the berries are a better choice than a bag of chips.
>I hope it does this time, long term I think it's bad.
Yeah, I know it isn't a long term solution. Once I get done with this push my wife will be close to having the baby so she will want to do something to lose the baby weight. I figure these 2-3 months followed by the motivation from her will help reset my system and get me into better patterns. I will never be someone who enjoys exercise (or training) and will always want a big greasy double cheeseburger every now and then. As long as I can even make 3 or 4 better choices through out the day and keep myself somewhat active 2-3 times a week I think I will be on the right track.
>fruit
IIRC, blueberries & strawberries are the most low-carb friendly. Bananas are among the worst. Jicama (which showed up in a lot of Hanoi meals, btw) can be a fairly good substitute for an apple.
Quote from: nffc on June 02, 2016, 06:18:21 PM
>>fruit
Killer for me too, I give bananas a pass.
Did you read the Dean Karnazes articles I linked (esp the GQ one I think). He eats a ton of fruit. Of course, he typically runs a marathon before breakfast... so that probably helps ;-)
191 this morning.
4/4
Good week 2
3 short runs
1 swim
1 cycle
1 tennis.
And a night out with the boys on sat night in Manchester that set me back to the start of the week!
2 runs/walks. Getting pace up after a long time not really moving. A couple more weeks and I won't be feeling like I am going to die after a couple miles.
1 visit to the basketball court - 30 minutes of running around, shooting, jumping and then joined in a quick game of 21. My calves were crying.
30 minutes of fairly high intensity sandbell workouts.
Overall pretty pleased with that side of things. One bad day of eating but I was able to control most of the rest of the week.
Decent week
1 run, 1 hard uphill fast walk with 45lbs/20kgs, 1 fairly hard climbing session and, of all things, a day of downhill skiing at a resort. A friend had some free vouchers for skiing at Mammoth and we had a great morning of lift-served skiing, which I almost never do.
Also, after listening to this
http://fourhourworkweek.com/2015/01/15/pavel-tsatsouline/
I've started interspersing lots of sets of pullups or pushups at 30-60% of max reps... too early to say how it's going.
2/4
Lifting twice, 3 long walks and a good ride on the Me-mover.
Going to pick up a 2nd brand new FIT on Thursday: https://me-mover.com/ - check it out. They are extremely fun and a brutal work-out. I gotz discounts if you want one..
216 last night.
That me-mover looks fun. can you do it off road, and what sort of speeds do they go at ?
Extremely fun! Works nicely on off-road as well as the tires are quite durable and the whole frame is flexible and great for high speed and carving.
If you really step it, you can reach 40 kph and easily follow along bikes etc. - will break you a sweat though.
Cool!
Not about to buy one, but I will look out for them. A mate takes his lad to a skateboard park most weeks, and he rides a small scooter. Apparently by having the handles he can do more tricks than the skateboarders. The me-mover reminds me of an adult one of those.
I'm curious about the Me-Mover. I'd be more interested in moderate exercise than brutal workouts, though.
What would it be like for practical transportation in a small town with mostly flat terrain, for errands such as picking up groceries, do a library run, that sort of thing?
You have discounts? Please say more about that too.
Yes Buckworks, can offer 10% off on any model as I'm a DK ambassador. Well you get to be too if you buy one.
The gearing is super smart and the new model transfers 20% more power to the wheels making it even easier to ride. It also includes a "knob" to turn the resistance up and down making it possible to follow a person on a regular bike or vice versa, be able to stroll along a waking person. The gearing and transmission is setup so at the top of the pedal the gearing is low making hill climbing easier as on the bottom the the pedal the gearing is high and makes is tougher but also very fast.
They have all sorts of stuff in the making; cargo bike, electric add on etc. etc. and everything is built to backwards compatible.
It IS expensive but made up of top quality parts and production is very rigid. It's a quality product.
Currently they have a tri-athlete testing it for competition preparation, ultra runners, swimmers etc. But also regular people like me for transportation. However it is hard for the long run and riding it to work is too much for me ;-)
OK everyone. how was last weeK?
for me:
1 tennis
1 swim indoors
1 swim oudoors
1 run
3 short rides
some short enough they were combined (cycle to swim, cycle home stuff)
very pleased. still a long way to go.
Sounds like you had a good week.
4/4 here
3/4 here
The 95 degree heat and high humidity make anything but an early morning or late evening workout brutal here. Probably just need to suck it up. Or head the the beach for a nice ocean swim and get pummeled by the waves and fight off a few sharks. That would be a good workout.
Only 3/4
Went for a hard run on Tuesday and took a good spill on the way down the hill. Hand hurt so much I couldn't sleep well that night, but I don't seem to have broken anything.
Went backpacking Sat/Sun. Only about 26-27 miles in 2 days, but it was enough.
Last week, nothing. I had reasons, but not good ones.
This week back at it, about to leave for second day to gym. Going for 4 this week.
>had reasons
Managed to trickle down on the few days we're not having family here for the summer.
183
Nice job RC!
>183
Congrats!
I've intentionally not stepped on a scale since before we left for Hanoi. I don't weigh on vacation and my waistline since I got back has finally started dropping a bit. I'm ready for a number in the morning, if I remember.
RC just looked through the past posts... 198 as top... to 185... thats really good going, well done.
>198
Yeah, but low just before Hanoi was 173. 181 this morning. No family around this week but that changes tomorrow. *Really* hard to stay low carb when feeding guests.
yo know how to party RC :)
Quote*Really* hard to stay low carb when feeding guests.
Yes you have my sympathy. We Just produced 120 meals over the w/e for "family". (lots helping, but from the house). Hard work, hard eating, and no time for exercise.
>> 120 meals
Whoa!
>>Yes you have my sympathy.
And you have mine! That is a lot of food.
4/4
2 runs
2 rides
1 km swim
5/4. Happy.
Pulled out 3 (/4) gym visits. Going for 4 again.
- 2 runs
- 1 bit of rock climbing - and we got passed by the presidential motorcade while hiking back to the car.
- 1 mt bike ride + trail maintenance (the clipping and sawing was more work than the riding!)
- 1 very mellow hike - but we did get to see Marine 1 and four other helicopters fly in to pick up the president
Disappointed that I didn't actually see the president - the windows on what I assume was the presidential vehicle were too dark to see into.
"Man, I wish I could lose pounds as fast as the UK." -Reddit
A swim before a tri sprint on Sat... so I was fully rested. Delighted with the result.
This sprint was
400m open water swim
22km cycle
4 km run.
Sue did most of an Olympic distance and would have podiumed if she had done the whole thing herself very proud of her (a friend did the run, as she still has heel issues). A mate did the half-ironman, (real hats off, its more gruelling than fun) and 5 children all competed.
I lost pounds that day too.
4/4
3x gym
1 x sand vball - first time since injury, ankle held up great (with brace)
Nice week Rupert.
Did my usual 4/4.
I did weigh a couple weeks ago, not good at 218.
214 this morning. First goal is to get back down under 200.
180.5 this morning. 183 is a tough plateau to break through, so that's good. Still managing to trickle down with family in and out, but the 'Jordan Swimming Hole & Family Resort' officially opens tomorrow.
Rupert, we'll be serving around 75 meals per day for 4 or 5 days.
Party at Bob's!
Nice work man...I know that plateau feel. I've got work to do to get back there though, thatinjury really messed up my weight.
QuoteRupert, we'll be serving around 75 meals per day for 4 or 5 days.
We will be over :) I know how this works, you massively over-cater, so there will be enough to feed a few extra without any problem.
GOOD LUCK! Also you will be running about so much there will be no time to eat yourself.
4/4 again.
I am two pound away from my pre-Vietnam weight. It has been slow to get back down, probably due to over indulging in the incredible Summer fruit available. I've been mixing in a little 16-8 IF on the weekdays starting last week, it seems to be helping me stay disciplined.
Well done LM.
How was the party RC?
3/4
2 short runs.
1 tennis only 1/2 hour.
I don't remember the beginning of the week... but I did run four days in row including 10 miles on Saturday (and some yard work and minor weight lifting on Sunday)
Friday was the best - I saw a grey fox (one of these guys: http://www.planet-mammiferes.org/drupal/en/node/40?indice2=Photos%2FCarniv%2FCanides%2FUroCine5.jpg) and split a family of quail on the way up to the bluff.
The grey fox is common, but fairly secretive so I have rarely seen one and never a good sighting. This guy popped out onto the trail a bit less than a hundred feet ahead of me and I was able to match pace for about 100 feet until he left the trail. I see bears and coyotes a lot, but this is the first really good fox sighting I've had in 14 years in Yosemite. I've tracked them for over two miles in the snow, but have never seen one for long enough to get a really good look.
4/4
Working around a sore shoulder.
?? what about you guys?
Traveling... which is nice because I have a great gym for the next week
Got in a weight session and a couple of runs this week.
Sleep schedule messed up and a cold and was feeling guilty about being lazy, and then watched this
https://www.youtube.com/watch?v=Y6U728AZnV0
It starts out sort of "Yeah, whatever" but then he has some interesting data in the long middle section
4/4
I finally got down to my pre-Vietnam weight of 188. I think I am going to keep going for a while and lean out a bit. I've been doing IF lately in addition to keeping my carbs low. I feel like IF has been a powerful tool for me so far.
There is a doctor out of Canada who has been doing some interesting research on insulin, diabetes and weight loss. His theories are quite unorthodox, but very interesting.
Here is a good article by him:
https://intensivedietarymanagement.com/fix-broken-metabolism/
Week before last, 0. Ankle got stiff and sore so I chilled for a week, which spilled into last week. Got busy/lazy/complacent.
I did play ball yesterday though, so 1 for last week. Back at it in the morning, shooting for 4 this week.
Yesterday I ran a sub-75-second quarter mile/400m. I actually ran a 71-second quarter mile, which is a 4:44 mile pace (though no way could I keep that up for a mile). The world record for my age group is a stunning 51.39, only 8 seconds shy of the overall world record... using proportions, though, that would mean that my time was about equal to my 25 year-old self running a 57.
It's been a goal for a while, but I don't have anywhere really conducive to attempting it. I just spent the last two weeks teaching a class in Michigan (which got tremendous feedback from the students - very happy) and the college has a track and is close to sea level.
First attempt, I hit Stop not Lap on my watch and didn't get a time. I made a second try that day, but was too tired from the first try.
Then I came down with a nasty cold and spent most of the weekend bingeing on TED talks and sleeping. I tried again, but with really congest lungs and ran a 77
Last night was my last chance. I was on about 11 hours of sleep for two days and generally just short on sleep and it was 91/33 degrees and humid, but I pulled off the 71.
I then tried a sub-6:00 mile, but just didn't have the legs left.
I have a bunch of goals for my 53rd year (e.g. 53 pushups in 53 seconds, things like that). The sub-75 quarter mile (402m) was one of them. It's the only "hard" (for me) one I've done so far.
181 today. Was 184 last week when the last of the family finally left. (That's the positive side of plateaus --they can slow the ascent, too.)
>sub-75-second quarter mile
I use to have a VW Bus that would do about the same thing. Nice job Ergo, way to push yourself!
>181
Wow! You must be at a low for this decade?
2/4 :(
Not the greatest week for me. I was only at the gym two times -- the weekend has had several social events, putting many delicious foods in my face.
Also, my shoulder isn't getting better. I've been dealing with this for a few months now. I'm going to do a planned layoff of the weights for a week or two. This is the first time taking an extended break in years.
If I still have shoulder pain after the layoff I am going to have to get creative about my exercise.
>2/4
Me too, but this is the first (second maybe?) time you missed a day? No biggie!
Hope that shoulder heals up fast - take care of it. Just remember it might feel healed and not yet be.
Last week was 3/4.
1xvball
2xgym
2nd gym workout and last session of the week was leg day and my ankle needed a few days break after.
---
So, we doing another session?
Pretty good week for you. I''d like to do another session.
It feels weird not to do my weekly routine, but my shoulder feels a lot better -- still not pain free though. I've been doing some bike rides just to do something physical. I am going to start back up this weekend, but with a modified routine where I avoid anything that stresses out my left shoulder.
Who is in on the next round?
Glad you are getting there - just stay patient. It's hard I know. Great idea on biking.
Who else is in?