Update on my Cancer Battle

Howdy!

Yesterday I received the results of my CT Chest with Contrast Exam, which shows that my cancer has spread with more nodes, lesions, and pathological fractures.  I'm alarmed by the possible pathological fracture on my spine and awaiting Dr. Park's getting HMO approval for a MRI examination soon.  Also, appears that cancer has now invaded my liver with multiple lesions.  The following is the actual report, hopefully you'll be understand the medical language better than I can:

ACCESSION #: 5696070 - CT CHEST WITH CONTRAST  

FINDINGS: There is some healing fractures in the right rib cage.

Sclerotic lesion involving the anterior right fourth rib. Multiple

lesions involving the left ribs. Multiple lesions involving the

vertebral bodies. There is a new compression deformity involving the

T4 vertebral body, which is likely pathologic fracture. Correlation

with MRI is recommended. Extent of osseous metastatic disease has

significantly increased compared to the prior examination. Adenopathy

in the left infrahilar region has slightly increased compared to the

prior examination. Previously noted solid and cystic subcarinal

adenopathy is now more solid but diminished in size. Overall lymph

node burden may be slightly increased in the subcarinal region.

Subpleural opacity in the right chest has slightly increased seen on

image #32 of series 4. Ill-defined reticulonodular opacities in the

right lower lobe, new since prior examination. Ill-defined opacities

in the left chest are new since prior examination. This could be

infectious or inflammatory, metastatic disease is not excluded. A

nodular density in the right lower lobe has increased in size now

measuring 1.6 cm. The spleen is unremarkable. Visualized kidneys are

unremarkable. A metastatic lesion within the liver in the right lobe

is now seen new since the prior exam. Multiple additional liver

lesions are seen. Largest of these lesions measures approximately 3.9

cm. 

IMPRESSION: 

1. There is a significant increase in overall metastatic burden

compared to the prior examination. Multiple new osseous metastatic

lesions. There may be a compression deformity involving the T4

vertebral body, which is possibly a pathologic fracture new since the

prior examination. MRI examination of the thoracic spine is

recommended to evaluate the canal. 

2. Increased metastatic lymphadenopathy in the hila and mediastinum. 

3. New ill-defined soft tissue abnormality in the bilateral lower

lobes in addition to an enlarged right lower lobe nodule. 

4. Expansile lesion within a left rib extending into the left chest

cavity seen on series 4 image #43. This is also progressed compared to

the prior exam. 

5. Multiple new metastatic liver lesions largest measuring 2.9 cm. 

NOTE: PROVIDER NOTIFICATION SYSTEM IMPLEMENTED.  

Transcribed: 11/06/2012 by rpd

RESPROVADD     Interface,Powerscribe  11/6/2012 11:21:32 AM

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My Cancer Fight Returns

Daily Quote: "My cancer scare changed my life. I'm grateful for every new, healthy day I have. It has helped me prioritize my life. ~Olivia Newton-John

I sadly posted this update at my favorite running forum, About.com Running & Jogging Forum:

"Howdy!

Yesterday, I received the results of my routine cat-scan from last week. My cancer has spread to my back spine and my previous nodule on my chest in now twice the size. BUT, my neck and throat is still clear! I have more radiation in my near future. I'm waiting for the radiologist to call me and set an appointment...my radiation treatments will be five days a week, Monday through Friday. I don't know how the spine radiation will affect my driving a cab for 12 hours. The doctor stressed that additional chemotherapy would cause more harm than good at my current stage, therefore all I need to suffer with is radiation therapy now.

Also, I broke a left rib last Friday night from lifting a heavy toolbox into my cab. The only thing the doctor can do is give me pain pills (OXYCODONE/ACETAMINOPHEN) and advocate icing and rest. I won't take pain medications when I'm driving. It'll take 3-4 months for my rib to heal. Currently I can barely walk with the pain, not alone run, but plan on returning to running when I'm healed.

Needless to say, currently I'm pretty depressed, but striving to be more positive. I must emphasize that my wife has been absolutely fantastic in her support of me...I am blessed.

I need to update my running blog once I'm in a more positive frame of mind...a spin on my mother's saying, "If you can't say anything positive, don't say anything at all."

Oh yeah, just discovered a link here had already started about me...you guys and gals are simply amazing!!!

Happy trails, Bruce"

I feel better today, I'm now back in my "Cancer KickAss Mode!"  I'm still waiting for a call from my new radiologist (my HMO has found a cheaper radiologist), but Dr. Parks already told me radiation treatments will be for five days a week, Monday through Friday; I only need the time and place.

The pain medicine OXYCODONE/ACETAMOPHEN does help with the sharp rib pain, but also causes me to feel tremendously nauseous.  I'm going to have to find a good solution to fight this nauseous.

Today is going to be a day of complete rest, although I tend to research spine cancer and will undoubtedly study and play chess too.


 

SUMMARY: JANUARY 9-15, 2012

DAILY QUOTE:  During base training, lose the interval sessions.  Initially, 90 to 95 percent of your weekly mileage should consist of easy aerobic runs and the long run.  Your pace should be conversational, and the effort should not exceed 60 to 80 percent of your max heart rate -- well below your lactate threshold.  --Ed Eyestone, Runner's World Magazine, February 2012, article "Return to Base," pg 26.

I'm still adding more base mileage and needed to increase my long run. I did hit another milestone last Friday, I ran my first seven miler since post-cancer!   I find that Fridays will be the perfect time for my future long runs as I have Tuesday, Wednesday, and Thursday off from work and I have abundant energy for a long run on Fridays.  The downside of having a long run on Friday is that I have to work 12 hours as a cab driver Friday nights...makes for a very long day.

The following is last weeks training:

Monday: Run 5.0 miles. (treadmill, 10 minute miles)
Tuesday: Run 2.0 miles. (treadmill, 10 minute mile) & weight circuit training.
Wednesday: Run 5.0 miles. (treadmill, 10 minute miles)
Thursday: Run 2.0 miles, loop around home. (9:47 minute miles)
Friday: Run 4.0 miles. (treadmill 10 minute miles.)
Saturday: Long Run 7.0 miles, loop around home (9:58 minute miles) weight circuit training.
Sunday: REST DAY
Total Weekly Mileage: 25 miles.

I only added one mile to my total weekly mileage, which was increasing my Long Run to seven miles.  My emphasis for the next couple of weeks is to increase my Long Run mileage to 10 miles.  Next Friday I will attempt an eight miler.

The following is my current weight training routine:
1. Abdominal Crunch. 3 sets of 15 reps on a incline board.
2. Leg Press. 1 set of 15 reps. Weight: 100 pounds.
3. Leg Extension. 1 set of 15 reps. Weight: 70 pounds.
4. Leg Curl. 1 set of 15 reps. Weight: 65 pounds.
5. Chest Press. 1 set of 15 reps. Weight: 60 pounds.
6. Shoulder Press. 1 set of 15 reps. Weight: 35 pounds
7. Tricep Extension. 1 set of 15 reps. Weight: 35 pounds.
8. Lat Pull. 1 sets of 15 rep. Weight: 80 pounds.
9. Bicep Curl. 1 set of 15 rep. Weight: 35 pounds.
10. Low Back Extension: Skipped this workout due to sore lower back.

My lower back is better, but still a little sore, will skip the lower back extension next week too as to allow myself to heal and adapt.  I believe my lower back pulled a muscle due to my work, which is being a cab driver and lifting heavy luggage in and out of the trunk.  Needless to say, I can't avoid work, but can ask my passengers to help with very heavy luggage.

SUMMARY: JANUARY 2-8, 2012

DAILY QUOTE: "Masters who resolve to increase training intensity should also observe a transition period.  We need to prepare our intermediate and fast-twitch fibers for the increased workload.  Jumping into tempo runs or intervals won't lead to better fitness; instead, it'll lead to a long period of inactivity while we nurse sore muscles and injuries on the couch." --Pete Magill, Running Times Magazine, January 2012, article "Run First, Train Later," pg 30.

I'm still running, but not really training, as I slowly add more base mileage.  I did hit a milestone last Friday, I ran my first six miler since post-cancer!  I'm in no hurry to start training for any races as I'm really enjoying my peaceful, meditative, slow running miles.  I may start training for 5k races this coming March depending how my body feels.

The following is last weeks training:

Monday: Run 5.0 miles. (treadmill, 10 minute miles)
Tuesday: Run 2.0 miles. (treadmill, 10 minute mile) & weight circuit training.
Wednesday: Run 5.0 miles. (treadmill, 10 minute miles)
Thursday: Run 2.0 miles, loop around home. (9:47 minute miles)
Friday: Run 4.0 miles. (treadmill 10 minute miles.)
Saturday: Run 6.0 miles, loop around home (9:51 minute miles) weight circuit training.
Sunday: REST DAY
Total Weekly Mileage: 24 miles.

Last week I increased the leg press machine to 100 pounds and my leg extension to 70 pounds, all the other exercises are still challenging. The following is my current weight training routine:

1. Abdominal Crunch. 3 sets of 15 reps on a incline board.
2. Leg Press. 1 set of 15 reps. Weight: 100 pounds.
3. Leg Extension. 1 set of 15 reps. Weight: 70 pounds.
4. Leg Curl. 1 set of 15 reps. Weight: 65 pounds.
5. Chest Press. 1 set of 15 reps. Weight: 60 pounds.
6. Shoulder Press. 1 set of 15 reps. Weight: 35 pounds
7. Tricep Extension. 1 set of 15 reps. Weight: 35 pounds.
8. Lat Pull. 1 sets of 15 rep. Weight: 80 pounds.
9. Bicep Curl. 1 set of 15 rep. Weight: 35 pounds.
10. Low Back Extension: 3 sets of 15 reps.

Yesterday my lower back was a little sore, will skip the lower back extension next week as to allow myself to heal and adapt.  I could really use a massage, but can't afford it, hence my trusty foam roller will have to suffice.

The holiday weeks have taken it's toll, my current weight is 179 pounds, which is nine pounds over my ideal racing weight of 170 pounds.  Time to focus on my diet this week!

2012 Shift Bid

I had a Checker Cab shift bid at 6:00 a.m.

Shift bid starts at 6:00 a.m. and ends at 6:00 p.m. as to accommodate 922 Checker Cab drivers. The bid is every six months and at this time will choose my cab, my shift time, and my days off. I've been driving for Checker Cab since June 20, 1990, and with a seniority number of #22, which means I must arrive early to the bid, not an easy task since I worked 12 hours yesterday and bone tired.

My high seniority means I can pretty much bid for anything I want, therefore I chose Tuesday, Wednesdays and Thursdays off, which are the same days off as last bid. My shift for the next six months will be the 51 Shift, which is 12:00 p.m. to 12:00 a.m., and is the highest booking shift with little down-time.  Both my wife and I agreed that working weekends is a must during the sluggish economy and with my many medical bills that needs to be paid off.  Unfortunately, my wife has the weekends off and will only be seeing her during the evenings of my weekdays off.  Also, I won't be able to run races nor play chess tournaments during the weekends.

Last and not least, I'll be driving a 2011 Ford Crown Victoria with low mileage on it! In case you're in Vegas on vacation, my cab number is 3605. This will be the last year for a new Ford Crown Victoria as the model has been discontinued by Ford Motor Company.  Next shift bid in June the senior drivers could bid on the 2012 Ford Escape.  I might continue driving Cab 3605 throughout 2012 as the Ford Escape is a four-seater (the Crown Victoria seats five) and the Escape is quite slow with only four cylinders.  The Crown Victoria is bigger than the Escape and therefore safer in a collision.

Bruce Sharp

My friend, Bruce Sharp, died last Sunday as he had lost his struggle with cancer.

I've known Bruce for over 20 years, when he was a fellow YCS driver and then a YCS road supervisor.  He was more than just a road supervisor, he was the drivers living Guardian Angel!  Like a Guardian Angel, Bruce was assigned to protect and guide the drivers at YCS.

Bruce would be extremely strict with the rules of the road as he wanted every driver to return home safely.  A few drivers thought he was too strict, but didn't deny his dedication to protecting the drivers from themselves.

I don't know if many people remembered the old television show, "Hill Street Blues,"  It was a police show in which each episode would begin with a station briefing by the Sargent. Just before they would all leave the station he would remind them of this thought..."Hey, be safe out there." Bruce's later gruff voice, the professional demeanor, the stress on safety, had made me think of him as that veteran Sargent.

The nature of Bruce's and my friendship was a joking one...we would tease each other mercilessly.  I recall one afternoon not long ago when I had a radio call to take an elderly lady to Walgreens.  I parked the cab in a assigned spot close to Walgreens door and proceeded to open the rear passenger door for her (normally I would just pause the cab long enough for the passenger being half out of the door before I sped off...just joking Mr. Shranko).   When I returned to my driver's seat noticed that I had a message on the onboard computer from Bruce, it said, "Drivers are not allowed to back up the cab per company policy." I immediately called Bruce's cell phone and requested a tow truck.  Bruce said, "...did the cab break down?"  I replied, "Nope I'm not allowed to back out of the Walgreen's parking spot."  He said in that gruff voice, "Get your diseased butt back to work." (Note: I also have cancer.)  I was a little surprised that I wasn't later written up.

I'm sure when Bruce drives to the Pearly Gates that Saint Paul will not allow Bruce to back out of Heaven.  Bruce is probably up there now whispering down to every cabbies ear, "Hey, be safe out there!"

--Bruce Robison
Checker Cab 3605
#3123

No Marathon Experience

Daily Quote:  "Entry fees are non-refundable and non-transferable. NO EXCEPTIONS. Once we receive and accept your entry, you will not receive a refund if you cannot participate, you may not give or sell your race number to anyone else, and you may not transfer your entry fee to future races. If you attempt to sell your race number, you may be banned from future Competitor Group events for three years." --2011 Las Vegas Marathon website.

Sadly, I won't be able to run the Las Vegas Marathon this year as I'm undertrained due to my cancer fight this year.  Unfortunately, I registered for the marathon back in January before I discovered I had cancer, and according to the Competitor Group I won't be able to get my entry fee returned.  Oh well, I'll go down and get my goodie bag with the race t-shirt anyways.

I'll have a somewhat frustrating marathon experience as I'm scheduled to work Sunday night and with the Strip closed from 3 p.m. to 10:30 p.m. it's going to be a crazy night!  Many hotels and casinos don't have back entrances, but I'll try to drop off my passengers as close to the hotel as I can.

Needless to say, I'll be depressed Sunday night as I wish to run the marathon too!!  During my work shift I plan on wearing my 2008 Boston Marathon cap as to identify with my brothers and sisters in running shoes.

SUMMARY: NOVEMBER 21-28, 2011

Daily Quote: "A down week is a planned rest week, with mileage reduced to a certain percentage of your peak mileage. The majority of runners find it most beneficial to drop mileage to somewhere between 50 and 90 percent of highest mileage, typically varying depending upon the frequency with which down weeks are taken. Rea's athletes work -in threeweek cycles and run 15 to 20 percent fewer miles during their down week. For example, if they'd been running 100-mile weeks, they would run 80 miles during a down week. Chapman's runners also cut back by 15 to 20 percent. Hall reduces mileage even further and runs approximately half the total volume of his highest week." --Kristin Barry, Running Times Magazine, June 2011 issue.

Last week was my recovery week, or cutback week, from my running, which is my first recovery week since I've returned from having cancer.  It was quite opportune to have a recovery week during Thanksgiving week as my wife had Thursday-Sunday off from work.  My mileage last week was 10 miles, which was a cutback from the previous week's high of 17 miles:

SUMMARY: NOVEMBER 21-28, 2011
Monday: Run 2.5 miles. (treadmill, 10 minute miles)
Tuesday: Run 1 mile. (treadmill, 10 minute mile) & weight circuit training.
Wednesday: Run 3.0 miles. (treadmill, 10 minute miles)
Thursday: Thanksgiving. NO RUNNING. Weight circuit training.
Friday: Run 2.5 miles. (treadmill 10 minute miles.)
Saturday: Run 1 mile (treadmill, 10 minute miles.)
Sunday: Rest Day.  NO RUNNING.
Total Weekly Mileage:  10.0 miles.


Felt great to have a cutback week and now feel eager to continue raising my weekly mileage next week!

I continued to weight circuit training which consisted of no cutbacks on weights.  The following was last week's weightlifting:

1. Abdominal Crunch. 3 sets of 15 reps on a incline board.
2. Leg Press. 1 set of 15 reps. Weight: 95 pounds.
3. Leg Extension. 1 set of 15 reps. Weight: 65 pounds.
4. Leg Curl. 1 set of 15 reps. Weight: 65 pounds.
5. Chest Press. 1 set of 15 reps. Weight: 55 pounds.
6. Shoulder Press. 1 set of 15 reps. Weight: 25 pounds
7. Tricep Extension. 1 set of 15 reps. Weight: 35 pounds.
8. Lat Pull. 1 sets of 15 rep. Weight: 80 pounds.
9. Bicep Curl. 1 set of 15 rep. Weight: 35 pounds.
10. Low Back Extension: 3 sets of 15 reps.


My current weight is 177 pounds on a six foot frame and is a gain of two pounds from the previous week, not surprising as last week I cut mileage and ate more due to Thanksgiving...I would have thought I would have gained even more weight last week!!  Oh well, I'm not too concerned about the additional weight as I have no race goals, but will continue to eat healthy foods and continue slowly adding mileage.





     

SUMMARY: NOVEMBER 14-20, 2011

Daily Quote: "Cancer patients would be shocked if they knew just how much of a benefit physical activity could have on their recovery and long term health." -- Ciaran Devane, chief executive of Macmillan Cancer Support, in an interesting article called "Exercise called "wonder drug" for cancer patients:What can it do?"

I was pretty tired last week with my morning heart rates climbing, probably a good idea having a cut-back week starting tomorrow.
SUMMARY: NOVEMBER 14-20, 2011

Monday: Run 4.0 miles. (treadmill, 10 minute miles)
Tuesday: Run 1.5 miles. (treadmill, 10 minute mile) & weight circuit training.
Wednesday: Run 4.0 miles. (treadmill, 10 minute miles)
Thursday: Run 1.5 miles, loop around home. (9:50 minute miles)
Friday: Run 4.0 miles. (treadmill 10 minute miles.)
Saturday: Run 2.0 miles, loop around home (9:50 minute miles) weight circuit training.
Sunday: REST DAY
Total Weekly Mileage: 17.0 miles.

I haven't changed my weight circuit training routine last week, all the exercises are still challenging.  The following is my current weight training routine:

1. Abdominal Crunch. 3 sets of 15 reps on a incline board.
2. Leg Press. 1 set of 15 reps. Weight: 95 pounds.
3. Leg Extension. 1 set of 15 reps. Weight: 65 pounds.
4. Leg Curl. 1 set of 15 reps. Weight: 65 pounds.
5. Chest Press. 1 set of 15 reps. Weight: 55 pounds.
6. Shoulder Press. 1 set of 15 reps. Weight: 25 pounds
7. Tricep Extension. 1 set of 15 reps. Weight: 35 pounds.
8. Lat Pull. 1 sets of 15 rep. Weight: 80 pounds.
9. Bicep Curl. 1 set of 15 rep. Weight: 35 pounds.
10. Low Back Extension: 3 sets of 15 reps.

My current body weight is 175 pounds on a six foot frame, which means a body mass index (BMI) of 23.7 that has me at a normal weight. I would like to reach 170 pounds...those last five pounds seem like the hardest!

Next week is Thanksgiving, what better time to have a cut-back week on running as my wife has Thursday-Sunday off from work.  I have plenty to be thankful this year. All is good! 

SUMMARY: OCTOBER 31-NOVEMBER 6, 2011

Daily Quote: "GYM vs. GENES.  Our DNA may play a major role in how we look, how we act and how long we live, but it doesn't dictate our destiny.  A study finds that people who inherited copies of FTO, the first gene to be linked to obesity, were able to counteract their predisposition to fatness by exercising.  People with FTO were 30% less likely to pack on pounds if they were physically active than if they weren't  GYM:1. GENES:0.  --TIME Magazine, November 14, 2011, pg 22.

Last week was a tough week for me as I had a cold, didn't affect my running, although I was very tired during work.  I'm still fighting the cold with cough syrup at night.

SUMMARY: OCTOBER 31-NOVEMBER 6, 2011

Monday: Run 3.0 miles. (treadmill, 10 minute miles)
Tuesday: Run 1.5 miles. (treadmill, 10 minute mile) & weight circuit training.
Wednesday: Run 3.0 miles. (treadmill, 10 minute miles)
Thursday: Run 1.5 miles, loop around home. (9:50 minute miles)
Friday: Run 3.0 miles. (treadmill 10 minute miles.)
Saturday: Run 1.5 miles, loop around home (9:40 minute miles) weight circuit training.
Sunday: REST DAY
Total Weekly Mileage: 13.5 miles.

No aches nor pain as I gradually increase my mileage. Next week I'll attempt a 3.5 mile run, which will be my longest post-cancer run.  I'm really enjoying these slow easy miles with no pressure of future races, in fact, I wouldn't mind if I never raced again.  I'm at peace.

Last week I only increased the Shoulder Press by 5 pounds, which is now a total of 25 pounds. The following is my current routine:

1. Abdominal Crunch. 3 sets of 15 reps on a incline board.
2. Leg Press. 1 set of 15 reps. Weight: 95 pounds.
3. Leg Extension. 1 set of 15 reps. Weight: 65 pounds.
4. Leg Curl. 1 set of 15 reps. Weight: 65 pounds.
5. Chest Press. 1 set of 15 reps. Weight: 55 pounds.
6. Shoulder Press. 1 set of 15 reps. Weight: 25 pounds
7. Tricep Extension. 1 set of 15 reps. Weight: 35 pounds.
8. Lat Pull. 1 sets of 15 rep. Weight: 80 pounds.
9. Bicep Curl. 1 set of 15 rep. Weight: 35 pounds.
10. Low Back Extension: 3 sets of 15 reps.

My current body weight is 177 pounds on a six foot frame, which means a body mass index (BMI) of 24.0 that has me at a normal weight.  I've gained a little weight, probably muscle weight from weight circuit training.  I would like to lose seven pounds and will need to focus on my diet more.  Halloween candy was my curse last week!

SUMMARY: OCTOBER 24-30, 2011

Daily Quote: "If you always put limits on what you can do, physical or anything else, it'll spread over into the rest of your life.  It'll spread into your work, into your morality into your entire being.  There are no limits.  There are plateaus, but you must not stay there, you must go beyong them." --Bruce Lee

Last week Suzie came home from visiting relatives in upstate New York, therefore had to curtail my swimming, but did increase my running!  I'm now running 3 miles on two days...next week I'll increase another day of 3 miles.  Last week ran a total of 12 miles...baby steps, baby steps.

SUMMARY: OCTOBER 24-30, 2011

Monday: Run 3.0 miles. (treadmill, 10 minute miles)
Tuesday: Run 1 mile. (treadmill, 10 minute mile) & weight circuit training.
Wednesday: Run 2.5 miles. (treadmill, 10 minute miles)
Thursday: Run 1.5 miles, loop around home. (9:50 minute miles) 
Friday: Run 3.0 miles. (treadmill 10 minute miles.)
Saturday: Run 1 mile (treadmill, 10 minute miles.) weight circuit training.
Sunday: REST DAY
Total Weekly Mileage: 12 miles.

I have no aches nor pain and I'm prepared to slightly increase my mileage next week.  The weather in Las Vegas has been perfect...may add another day of running on the roads next week to take advantage of the beautiful weather.

Weight circuit training has hit a plateau, but I'm in no hurry to increase weights anyways.  The following is my current routine:

1. Abdominal Crunch. 3 sets of 15 reps on a incline board.
2. Leg Press. 1 set of 15 reps. Weight: 95 pounds.
3. Leg Extension. 1 set of 15 reps. Weight: 65 pounds.
4. Leg Curl. 1 set of 15 reps. Weight: 65 pounds.
5. Chest Press. 1 set of 15 reps. Weight: 55 pounds.
6. Shoulder Press. 1 set of 15 reps. Weight: 20 pounds
7. Tricep Extension. 1 set of 15 reps. Weight: 35 pounds.
8. Lat Pull. 1 sets of 15 rep. Weight: 80 pounds.
9. Bicep Curl. 1 set of 15 rep. Weight: 35 pounds.
10. Low Back Extension: 3 sets of 15 reps.

SUMMARY: OCTOBER 17-23, 2011

Daily Quote: "You have to wonder at times what you're doing out there. Over the years, I've given myself a thousand reasons to keep running, but it always comes back to where it started. It comes down to self-satisfaction and a sense of achievement." --Steve Prefontaine


Today is my rest day, no exercising whatsoever, which gives me time to catch up on my blog.  I might not be able to input my exercise everyday, but I will post my week summary.

SUMMARY: OCTOBER 17-23, 2011

Monday: Run 2.5 miles. (treadmill, 10 minute miles)
Tuesday: Run 1 mile. (treadmill, 10 minute mile) & weight circuit training.
Wednesday: Run 2.5 miles. (treadmill, 10 minute miles) Swim 25 laps.
Thursday: Run 1.5 miles, loop around home. (9:44 minute miles)  Swim 25 laps.
Friday: Run 2.5 miles. (treadmill 10 minute miles.)
Saturday: Run 1 mile (treadmill, 10 minute miles.)
Sunday: REST DAY
Total Weekly Mileage: 11:0 miles.

I enjoyed my running last week, no pressure of racing goals, just steady exercising. I ran the same weekly mileage the previous week, but in a different order, and next week I'll increase one of my runs to 3.0 miles, which will be my longest run post-cancer.  I should be able to run 3 miles, but will listen to my body and react accordingly.

Suzie was on vacation visiting relatives in upstate New York, therefore I had time during my days off to add a little swimming to my exercise routine...swimming was refreshingly different and was surprised how easily my body could still swim.  I should do more swimming in the future.

My weight circuit training is coming along, my body had adapted to certain exercise machines and had to increase the weights.  The following is my current routine:

1. Abdominal Crunch. 3 sets of 15 reps on a incline board.
2. Leg Press. 1 set of 15 reps. Weight: 95 pounds.
3. Leg Extension. 1 set of 15 reps. Weight: 65 pounds.
4. Leg Curl. 1 set of 15 reps. Weight: 65 pounds.
5. Chest Press. 1 set of 15 reps. Weight: 55 pounds.
6. Shoulder Press. 1 set of 15 reps. Weight: 20 pounds
7. Tricep Extension. 1 set of 15 reps. Weight: 35 pounds.
8. Lat Pull. 1 sets of 15 rep. Weight: 80 pounds.
9. Bicep Curl. 1 set of 15 rep. Weight: 35 pounds.
10. Low Back Extension: 3 sets of 15 reps.

I don't really enjoy lifting weights, but do receive a certain feeling of self-satisfaction when my body has adapted and need to increase weights!  I only lift weights twice a week, which isn't that big of a chore, although once my mileage increases to about 60 miles per week I'll find it difficult to find time to squeeze in the weight training with working 12-hour days as a cab driver. 

Increasing Weights

Daily Quote: "Each strength training exercise you do should cause you to feel muscle “fatigue” within 15 repetitions (or fewer). Muscle fatigue feels like you couldn’t possibly do another repetition in good form. If you can do more than 15 reps in good form, or if you literally feel like you could go on forever because the resistance you’re using is so easy, then it’s time to take it up a notch." --Jason Anderson, Certified Personal Trainer
Location: 24 Hour Fitness on Rainbow & Alta.

Run: Precor Treadmill set at a 1% Grade. Warmup: 10 minutes at 3.5 mph. Run: 1 mile at 6.0 mph (10 minute mile) Cooldown: 10 minutes at 3.5 mph. Average heart rate 140 bpm. Shoes: ASICS Trainers. Run felt very easy, which makes it a perfect recovery run from yesterday's 2.5 miler

As is my habit as soon as I finished with my run, I jumped to the weight stations to do one round of weight circuit training.   A few of the exercises are becoming too easy and will increase the weights by five pounds...the leg press, chest press, and lat pull are due to be increased.  My shoulders are no longer sore, but as a precaution will continue with light weights on the shoulder press this week.

The following is my weight circuit training today:

1. Abdominal Crunch. 3 sets of 15 reps on a incline board.
2. Leg Press. 1 set of 15 reps. Weight: 95 pounds.
3. Leg Extension. 1 set of 15 reps. Weight: 65 pounds.
4. Leg Curl. 1 set of 15 reps. Weight: 65 pounds.
5. Chest Press. 1 set of 15 reps. Weight: 55 pounds.
6. Shoulder Press. 1 set of 15 reps. Weight: 20 pounds
7. Tricep Extension. 1 set of 15 reps. Weight: 35 pounds.
8. Lat Pull. 1 sets of 15 rep. Weight: 80 pounds.
9. Bicep Curl. 1 set of 15 rep. Weight: 35 pounds.
10. Low Back Extension: 3 sets of 15 reps.
Tomorrow's plan is to run 2.5 miles on the treadmill.  I should run at least one day outside so my body becomes somewhat accustomed to running on uneven and hard surfaces...maybe this weekend I'll run once outside.  The weather forecast this week is perfect for running in the mornings!!  I'm a still a little leery about running outside due to auto exhaust and paranoid I'll get cancer again.

Feeling GOOD!

Daily Quote: "You want me to do something... tell me I can't do it."  --Maya Angelou

The above quote reminds me of the time when the doctors told me that I would be too sick and weak to continue driving my taxi for 12 hours a day and highly recommended to take a medical leave of absence.  I took that as a challenge and continued to work thoughout my chemotherapy and radiation therapy.

Morning resting heart rate: 49 bpm.  Feeling rested and eager to run.

Location: 24 Hour Fitness on Rainbow & Alta.

Run: 9:00 a.m. Precor Treadmill set at a 1% Grade. Warmup: 10 minutes at 3.5 mph. Run: 2.5 miles at 6.0 mph (10 minute mile) Cooldown: 10 minutes at 3.5 mph. Average heart rate 141 bpm. Shoes: ASICS Trainers.

No aches nor pain and ran strong with good form throughout the 2.5 miles.  Felt exuberant after my run and could easily have ran farther. I should be able to increase my mileage to 3.0 miles next week!
Tomorrow's plan is to run one mile and a round of weight circuit training.

SUMMARY: OCTOBER 10-16, 2012

Daily Quote: "An hour of basketball feels like 15 minutes. An hour on a treadmill feels like a weekend in traffic school." --David Walters

Normally I rest on Sunday, but Suzie is in New York and this morning was beautiful out there...decided to do an easy lap around my neighborhood.  Running outside definitely beats the treadmill!

Morning wakeup resting heart rate: 44 bpm.  Heart rate is good enough to run again!

Weather: 9:00 a.m. 66 degrees, sunny, humidity 13%, winds south at 10 mph.

Course: Loop around neighborhood; west on Upland, south on Jones, west on Alta, return home on Upland.

Workout: Warmup 10 minutes of racewalking.  Run; 1.5 miles at 9:45 per mile pace.  Cool down, 10 minutes of racewalking.  Easy effort, felt no strain and no pain nor aches.  Average heart rate: 141 bpm.  Cardiac drift 152 bpm.  Shoes: ASICS Trainer.

It felt great to run outside again, but will return to the treadmill next week as a precaution against exhaust pollution...don't want to risk getting cancer again.

SUMMARY: OCTOBER 10-16, 2012
Monday: Run 2.5 miles. (treadmill, 10 minute miles)
Tuesday: Run 1 mile. (treadmill, 10 minute mile) & weight circuit training.
Wednesday: Run 2.5 miles. (treadmill, 10 minute miles)
Thursday: NO RUNNING. Weight circuit training.
Friday: Run 2.5 miles. (treadmill 10 minute miles.)
Saturday: Run 1 mile (treadmill, 10 minute miles.)
Sunday: Run 1.5 miles, loop around home. (9:45 minute miles)
Total Weekly Mileage: 11:0 miles.

I'm very happy with my current progress!  I did struggle at the beginning of the week therefore planning on repeating last week's training as to allow my body to fully adapt before I increase mileage again.

I'm currently working out with two weight circuit training sessions, considering on increasing the weight training to three times a week.

Successful 2.5 Miler

Daily Quote: "The longer I live the less confidence I have in drugs and the greater is my confidence in the regulation and administration of diet and regimen." -- John Redman Coxe, 1800

This morning's wake up heart rate is 46 bpm, which is good enough for me to push for another 2.5 miler.  I didn't run yesterday, just weight circuit training, that has me eager and ready to push myself.

Location: 24 Hour Fitness on Rainbow & Alta.

Time: 9:15 a.m.

Run: Precor Treadmill set at a 1% Grade. Warmup: 10 minutes at 3.5 mph. Run: 2.5 miles at 6.0 mph (10 minute mile) Cooldown: 10 minutes at 3.5 mph. Average heart rate 143 bpm. Cardiac Drift 179 bpm. (My maximum heart rate last year was 188 bpm) Shoes: ASICS Trainers. Effort was rather easy throughout the whole 2.5 miles!!  No struggling during the last mile and no aches nor pain...even my shoulders are pain free today.  I felt so much at peace after my run, a great sense of calm.

Tomorrow is Saturday, the busiest work day of the week, I plan to run an easy one mile recovery run before work.

Suzie has left for New York this morning to visit family and will return next Saturday.  I might visit the gym during my days off next week and play in the pool, hot tub, and sauna for a change.

Also, I would like to see the movie "50/50" about buddies through thick, thin, comedy, and cancer!  The movie is a story about the writer Will Reiser who was diagnosed with cancer in 2005.  It's different and unusual to have a comedy based on cancer.  Anyone seen this movie yet?

Just Weights

Daily Quote: "Bruce, as you know I've been taking my wakeup HR since I was in my early 40s. I found then, and it's true today, that if I'm tired, my HR will go up, and it may take a couple of weeks to come down, even though I get good sleep during those weeks. That is, one or two nights of sleep deficit or one or two days of over training will push my wakeup HR up, but it will take a week or more of rest before the HR comes down."  --Allen Leigh

My morning resting heart rate was a high 51 bpm (normally it's 40-43 bpm).  Decided to just do weight circuit training today, which isn't too much of a cardio workout with the hope of making tomorrow's 2.5 mile run easier.  Perhaps my heart rate won't take a week or more of rest before it goes down.

My shoulders are still a little sore, therefore I'll continue the lesser 20 pound weights on the shoulder press machine as to allow my body to adapt.  Due to my body's easier adaption of 50 pounds on the chest press last Tuesday, today I'll increase the weights on the chest press to 55 pounds.

The following is my current circuit training:
1. Abdominal Crunch. 3 sets of 15 reps on a incline board.
2. Leg Press. 1 set of 15 reps. Weight: 90 pounds.
3. Leg Extension. 1 set of 15 reps. Weight: 65 pounds.
4. Leg Curl. 1 set of 15 reps. Weight: 65 pounds.
5. Chest Press. 1 set of 15 reps. Weight: 55 pounds.
6. Shoulder Press. 1 set of 15 reps. Weight: 20 pounds
7. Tricep Extension. 1 set of 15 reps. Weight: 35 pounds.
8. Lat Pull. 1 sets of 15 rep. Weight: 75 pounds.
9. Bicep Curl. 1 set of 15 rep. Weight: 35 pounds.
10. Low Back Extension: 3 sets of 15 reps.

My shoulders did well on the shoulder press machine, only a slight ache.  The chest press still felt easy and completed the 15 repetitions with little effort, will increase the chest press to 60 pounds next week.  My lower back felt a little stiff, maybe reduce the Low Back Extension to only two sets next week.

Tomorrow I'll attempt to run 2.5 miles again, if the effort is too difficult, I'll only run 2.0 miles or maybe even less.

A High Cardiac Drift

Daily Quote: "You are never really playing an opponent. You are playing yourself, your own highest standards, and when you reach your limits, that is real joy."  --Arthur Ashe

Today I've returned to my habit of running at 9:00 a.m.  I felt a little tired as I only slept a fitful six hours last night.

Location: 24 Hour Fitness on Rainbow & Alta.

Run: Precor Treadmill set at a 1% Grade. Warmup: 10 minutes at 3.5 mph. Run: 2.5 miles at 6.0 mph (10 minute mile) Cooldown: 10 minutes at 3.5 mph. Average heart rate 158 bpm.  Cardiac Drift 179 bpm. (My maximum heart rate last year was 188 bpm) Shoes: ASICS Trainers.  Effort was moderately hard.  No aches nor pain (except for my puny shoulders).

I ran the same routine last Monday and my heart rate was in the low 140's with little cardiac drift.  Why is my heart rates higher today??  Monday I had a full day of rest before Tuesday's 2.5 mile run, but yesterday I had an easy one mile recovery run combined with strenuous weight circuit training...am I not fully recovered from lifting weights?  Could it be my current financial stresses, which made it difficult for me to sleep, created enough stress to alter my running heart rates?  Maybe it was just an "off" day.

My shoulders are a tad sore, which made it difficult to keep me "running tall" as I wanted to hunch during the last mile of my run.  Must keep my running form correct.

Tomorrow I'll do an easy one mile recovery run and return to weight circuit training.  Hopefully Friday's 2.5 mile run will show better results; if not I may need to reduce my training, or repeat this weeks training the following week.  Will continue to listen closely to my body's signals.

Recovery Run + Weight Circuit Training

Daily Quote: "Exercise and application produce order in our affairs, health of body, cheerfulness of mind, and these make us precious to our friends." -- Thomas Jefferson

Today a nice one mile recovery run and weight circuit training.  I had to do my exercises in the late afternoon as I spent most of the day getting my wife's truck fixed as to pass the smog test...a very expensive procedure!  The great thing about the gym is that it doesn't matter what time of day I exercise, the weather is always the same, although I do try and make 9:00 a.m. my exercise habit.

Location: 24 Hour Fitness on Rainbow & Alta.

Run: Precor Treadmill set at a 1% Grade. Warmup: 10 minutes at 3.5 mph. Run: 1 mile at 6.0 mph (10 minute mile) Cooldown: 10 minutes at 3.5 mph. Average heart rate 141 bpm. Shoes: ASICS Trainers.  Run felt very easy, which was my intent as to return tomorrow with more vigor for another 2.5 miler.  No aches nor pain, I was eager and body felt strong.

As is my habit as soon as I finished with my run, I jumped to the weight stations to do one round of weight circuit training.  I wonder in the future if it would be wise to do weights before running as I would have more energy and strength to lift heavier weights?!?   My shoulders are much better than last week, but I'll reduce the weights on the shoulder press machine to allow my body to adapt.

The following is my current circuit training:
1. Abdominal Crunch. 3 sets of 15 reps on a incline board.
2. Leg Press. 1 set of 15 reps. Weight: 90 pounds.
3. Leg Extension. 1 set of 15 reps. Weight: 65 pounds.
4. Leg Curl. 1 set of 15 reps. Weight: 65 pounds.
5. Chest Press. 1 set of 15 reps. Weight: 50 pounds.
6. Shoulder Press. 1 set of 15 reps. Weight: 20 pounds
7. Tricep Extension. 1 set of 15 reps. Weight: 35 pounds.
8. Lat Pull. 1 sets of 15 rep. Weight: 75 pounds.
9. Bicep Curl. 1 set of 15 rep. Weight: 35 pounds.
10. Low Back Extension: 3 sets of 15 reps.

The chest press felt very easy and will increase the poundage to 55 pounds on Thursday.  Shoulders did well with just 20 pounds, but still a little sore, will maintain 20 pounds next Thursday.

Looking forward to running 2.5 miles tomorrow!  I'm hoping that my body is adapting and maybe next week be able to increase my run to 3 miles.  I'm in no hurry to increase my mileage, the important thing is that I remain injury free.  This December I've already registered for the 2011 Las Vegas Rock n' Roll Marathon, needless to say, I'm not going to be ready for this race, it's doubtful I'll even be ready to run the half marathon.  I'm going to have to reduce my goals, maybe a 5k race in November or December?

Easier 2.5 Miler

Daily Quote: "Think of the navel as the runner's eyeball.  The goal is for it to always look straight ahead, not to swing back and forth like a windshield wiper." --Jennifer Hughes, Running Times Magazine, October 2011, pg 26.

Since yesterday was a total rest day, I felt eager and ready to run!

Location: 24 Hour Fitness on Rainbow & Alta.

Run: Precor Treadmill set at a 1% Grade. Warmup: 10 minutes at 3.5 mph. Run: 2.5 miles at 6.0 mph (10 minute mile) Cooldown: 10 minutes at 3.5 mph. Average heart rate 142 bpm. Shoes: ASICS Trainers.

Run felt easy, no aches nor pain, and could have ran farther.  Although today's 2.5 miler was easier than last Friday's run, I won't increase to 3 miles until next week.  I believe one of the reasons the run felt easy was because I was well rested from yesterday's total Rest Day.

Suzie's 2003 Silverado failed the Smog Test, therefore early tomorrow morning I'll have to take the truck and have it fixed, I hope to run and weight circuit train in the afternoon.