Enjoy the Relaxing Beach Today

Share this post and help spread the love!Enjoy the Relaxing Beach Today Watch this video if you d like to spend a bit of time at the beach today, but can t get there. Do you enjoy spending some time at the beach once in a while. Even the sounds of the water lapping at the shore at a quiet secluded beach can soothe the soul. Enjoy! .video-container { position: relative; padding-bottom: 56.25%; padding-top: 30px; height: 0; overflow: hidden; } .video-container iframe, .video-container object, .video-container embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } We live in a northern climate, and sometimes when the snow is blowing outside, just to escape a bit, I put on this video. It runs for a few hours. Share this post and help spread the love! .fake-post { margin: 0 auto; } /* Generated by Font Squirrel (http://www.fontsquirrel.com) on November 19, 2014 */ @font-face { font-family: 'dosis'; src: url('fonts/dosis/dosis-medium-webfont.eot'); src: url('fonts/dosis/d
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Update on the Kalatu Blogging System

Share this post and help spread the love!Update on the Kalatu Blogging System Here s a quick update on the Kalutu Blogging System from my perspective. I was given access to the Beta Version of Kalatu back in late November prior to public release. Although I immediately liked what I saw and saw some massive improvements over the earlier platform. See below to get a LIVE update as of today. I decided not to spend much time on it until: 1) general release; 2) after the planned import facility was made available. (to import all posts from earlier EN blogging system.) 3) I was really tied up on another project and didn t have a lot of time to dig into it back then. I m happy I made that decision. Update on the Kalatu Blogging System Ad have now fully converted to Kalatu.  Last Friday, I ran my import and it went flawlessly. All the posts from my old EN site came over ad did one ones from my custom domain, http://workwithbatman.com That domain now is also re-directed to the new site. Kalat
http://bit.ly/1At8oeE

Kalatu Blog Overview and Features

Share this post and help spread the love!Kalatu Blog Overview and Features I just recorded a quick video showing some of the unique Kalatu blog features and benefits. You can use the Kalatu blogging system for any domain name you want, and some of the features are well beyond that of a typical WordPress Blog. .video-container { position: relative; padding-bottom: 56.25%; padding-top: 30px; height: 0; overflow: hidden; } .video-container iframe, .video-container object, .video-container embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } You can use a Kalatu Blog as a personal blog or to promote or market any business or products that you want. Additionally, you can become an affiliate and promote the Kalatu Blog to others and earn an extra online income.
http://www.patrickbatty.com/kalatu-blog-overview-and-features/

What the Gurus Aren’t Telling You

Share this post and help spread the love!Do you constantly feel there’s something missing in your understanding of internet marketing or network marketing? Do you feel there’s a secret somewhere that’s not been revealed to you yet? You know the feeling. Everyone says everything is so easy, yet somehow you never get the results they talk about or the money they promise? What the Gurus aren’t Telling You What is this is that the gurus aren’t telling you?  What the Gurus aren’t Telling You Well, most of the gurus in both internet marketing and network marketing have a product to sell. So, naturally they try to sell you that product. Many of them put out a product every month or two.. so they also try to get you to buy them too. One thing they don’t tell you, is the more products you buy, generally the more confused, or overwhelmed you get. Many people call this the “shiny object” or “shiny ball” syndrome. People are constantly looking for some magic shiny object th
http://www.patrickbatty.com/what-the-gurus-arent-telling-you/

Happy New Years Folks!

I've been still hitting the gym every few days. I missed a couple before Chritmas due to work commitments but overall pretty reliable.

The nice thing is I've actually dropped a few pounds since the beginning of December rather than the normal gain during the holidays.

As for my knee, it's still feeling much better although not 100%.

My workouts still include 20 minutes on the treadmill at about 4 MPH, a pretty brisk walking pace.

I expect to keep at this through January and hopefully at that point can kick into some running on the treadmill.

Continuing to Progress

I"ve continued this week with the same workouts every other day.

At this stage the knee is continuing to feel a bit better. I think I'll try a 30 minute outside walk tomorrow and if that gives no pain it will be time to kick in with the C25K again. I'll probably start around week 3 and take it from there.

Finally Back.

It's been nearly 2 months since I posted. Please forgive me.

I lost the inclination to post as my running was completely on the shelf for a number of months.

The diagnosis I had on my knee way back indicated 3 problems.
Strained MCL
Bone Spurs
A bit of arthritis

The pain a few months ago really meant I had to stop.

I had a visit with a sports medicine doctor, and subsequent visits with his recommended physiotherapist voer about a month

Frankly I wasn't improving a great deal in that timeframe.

There I subsequently joined my local YMCA (not your father's old Y, let me tell you)

I had a fitness assessment and a program worked out for me.

The Oakville YMCA uses equipment called Technogym. http://www.technogym.com/ca/viewdoc.asp?co_id=13&la=2

Check out the video of system that they use. It called the Wellness System.

http://www.technogym.com/ca/viewdoc.asp?co_id=683&target=commercial&video=nN9UrIe4SxY

This gym is absolutely loaded with equipment. I expect there is about $4 million in equipment in this facility. It's absolutely incredible.

Anyway, initially the program worked out for me consisted of a 10 minute bike warmup. Followed by 10 different strengthening exercises on the technogym equipment, followed by another 20 mintes on the bike. The physio advised against leg extensions because of the knee, but said any other leg exercise would be fine.

Initially I did 2 sets of 12 reps of all 10 machines. I've been at it about every other day 2 months and have increased the weight about 10 lbs. across the board and this week swithched over to 3 sets of each. My weight is down 5 lbs., and my BMI down 4.

Gradually the knee started feeling better over the last few months, so I transitioned from bike to bike/treadmill, and this week to 20 minutes treadmill at 4 MPH.

I gradually moved to treadmill so I could eventually work my way into running again. Over the next few weeks I'll move the tempo up to a running pace.

At this point I'm happy to report even with 20 minutes of brisk walking and all the strengthening exercises the leg is nearly pain free. I'd say it's about 85% and it's not getting worse from the exercise.

So, if everything continues to improve as it has so far, I expect I'll be back to running in early January. At that point, I'll probably go back to the C25K program and start in around week 3 or so.

Cheers for now, and I hope all is well.
Batman

Update from the Bench.

Running is still on hold for me as I work on overcoming a problem with Runners Knee.

I've been going to a physiotherapist twice a week for the last 3 weeks and it's been about 5 weeks since my week 7 day 1 run on my C25K program.

Progress has been OK but not stellar. Generally the leg feels OK if I don't run or walk but as soon as I start walking the symptoms come right back.

I have a series of exercises and stretches I'm doing to recuperate so let's hope we're seeing more improvement in the next few weeks.

I'm also riding a lifecycle every other day for 42 minutes in an effort to keep the general fitness up.

I've had to skip 2 runs that I've been registered for, and at this point, I'll skip signing up until I'm sure I can make it.

On a positive note, I signed up for Steve Runner's Kick the Couch 5K. I mainly walked the distance last Friday. I probably shouldnt have gone but I didn't want to miss this one.

Also, on Monday, Thanksgiving Day here in Canada, in one of the races I had to skip, my son-in-law Mike covered the 5k in 19:43. Nice time for a relative beginner to running. My daughter was in at 26:20. They were 6th and 9th in their respective age groups!

Congratulations Lauren and Mike. Dad is extremely proud of both of you and I really hope you keep at it and keep enjoying running the way you are right now. I'll never forget the day.

Dad

Batman to the rest of you.

On The Bench.
I had the first follow up visit with the physiotherapist yesterday followed by my earlier meeting with the sports medicine doctor.

The phsio conducted a 40 minute assessment of me that included my feet, walking gate, strength, flexibility, leg shape, shoes and workout. It was a great review.

The overall assessment of my knee is that the problem is a combination of things.

I have a strained MCL, extremely tight leg muscles on both legs, and probably a bit of dehydration. Those items all together mean the knee cap isn't tracking properly and is and the tendons around an under it are inflamed and swollen.

The great news is all of this is completely curable over a few weeks.

1) Drink more water that I have in the past. Probably about 10-12 glasses a day.
2) Cut down coffee, which as a diuretic, dehydrates and cancels out the effects of the water.
3) A group of about 5 stretched twice a day, held much longer than I've ever done before.
4) 3 more visits to the physio, where he'll do a bit of acupuncture on the mcl to speed healing.

Even after only one day, I'm feeling a some improvement, so I'm very optimistic this is going to take care of the problem. All the water is probably going to be good in the weight loss department as well.

On a negative note, for the next 10 days or so running is off limits, therefore I'm going to have to skip the 5K I've booked for this weekend.

Yesssss!!! I now be a PMP Matey!

(It's Talk Like a Pirate Day in case you hadn't heard.)

As I posted earlier today, it was a big day for me. I met my sports medicine specialist this morning and had my 4 hour Project Management Professional examination this afternoon.

Good news on both fronts.

The doctor said the knee was a classic case of Runner's Knee. Basically I'll be visiting the physio at his office 3 or 4 times and they'll do some work on it as well as show me some strengthening exercies that are required to deal with Runner's Knee.

He also said to go out and run if I feel like it. I shouldn't harm anything as long as I can cope with the pain that probably will occur until the strenghtening exercises do their stuff.

So'll I think I'll try to resume W7 of C25K on Saturday! Haarrrrrrrrrrrrrrr!!!

On the PMP front, I've worked on this for a number of months. It's probably been about 400 hours of study.

The exam was 4 hours long. For me, just sitting still for 4 hours is a challenge on it's own.

Anyway, I am very happy to say I passed it. I felt pretty confident going in and throughout it seemed like I was doing OK. At the end you don't get a mark, simply a pass or fail so I can't really tell how well I did.

That's it for now matey!

Have a great running weekend everyone.

Cheers

Batman, PMP

Harrrrrrrrr!

It's a Big Day!
I've been working for about 6 months on attaining Project Management Professional certification.
I'd probably put it down to about 400 hours of study time.

Anyway, today, I take the final exam. If all goes well, (fingers crossed) following a 4 hour exam I'll have completed the certification and officially be a Project Management Professional.

On the running front, before this afternoon's exam, I meet with a doctor at a local sports medicine clinic. The knee is still pretty sore and I haven't run in a week.

I'm really not sure what to expect, but I'm hoping the prescription is simply some exercises and stretching.... but, as I said, I'm not sure what comes out of this.

Taking another Down Day

I'm letting the knee settle down a bit more.

My visit with the sports doctor is next Friday, but if things feel good I hope to hit the road again tomorrow.

Hurricane Ike

I've seen the National Hurricane Center's warning about Hurricane Ike. OMG. They are saying if your are on the affected coast and in a 1 or 2 story building you can count on "certain death".

I've never seen warnings like that before. Up here in Toronto, the certain death is usually kept to late January exposure issues when it's about -30 on the extremely rare day.

All I can say is the folks down there are in my prayers. My wife and I have a place in Cape Canaveral, FL, and we've been hit with our share of hurricanes. Only about 3 weeks ago our area was flooded with something like 29 inches of rain in a few days. (No damage to our place thankfully)

In Texas, Galveston seems to be particularly vulnerable target. In September 1900 it was the location of the deadliest natural disaster in North American history.

Last year, I read the book "Isaac's Storm" by Erik Larson which document the build up and affects of the storm.

Anyway, I'm not turning this into a book review but I recommend the book.

In the mean time thoughts and prayers go out to all those in the area as well as those that have already been hit in Cuba and Haiti. Those countries seem to be forgotten in our North American press and they, particularly Haiti, have been devastated.

W7D2 Mission Scrubbed.
I tried to get this run in today, but the knee was just too painful. I did about 2km in total only.

On a positive note, I booked an appt. to see a sports injury doctor for next Friday. He's the head doctor for both the Toronto and Mississauga Marathons, so I expect he's seen examples of my problem more than a few times.

I'm looking forward to getting this diagnosed and back on the road to recovery.

Depending on how things fell, I may give the W7D2 run another try tomorrow.

One Day Late W7D1

I took an extra off day to let my still somewhat inflamed knee settle down a bit. I think the new running shoes help but the minor damage has already been done so it will probably take a bit of time to get back to normal. I gave in and went to see a physiotherapist today, and he said I have a bit of a stretched MCL and some inflanation in the miniscus as well. He advised that I take a bit more time stretching and that the tightness in the hamstrings etc. is probably the main cause for the pulling on the MCL. 

Anyway, I did the W7D1 run today and pretty much got through it. The pain was there but not too bad.  The leg felt pretty wobbly when I finished though.

So, I think I can keep going with the plan, and I'll also be doing the extra stretches on everyday including the off days. 

I'm hoping all is still going well for my fellow C25Kers.

C25K W6D3
Today and for the next week will feature 25 minute runs following a 5 minute warm up.

I was very pleased with my run today. It was a cooler day @ only 16 degrees and a bit rainy. We're getting a wee bit of the tail end of Hurricane Gustav here today. Nothing much, a few high wind gusts and maybe only an hour of solid rain.

Anyway the run went pretty well. Along with it being my farthest pure running workout to date, it was both my overall fastest, and some of my individual kilometers we're the fastest I've had to date as well.

I've a busy day ahead with about 5 hours of study time scheduled for my PMP exam and a Toronto FC soccer game late this afternoon.

Shout Out to and from Phedippidations

Oh my. Today this little blog received a very nice shout out on my favourite podcast, Phedippidations. I may start having to be a lot more careful what I write on this simple little blog.

For those of you that haven't heard of Phedippidations I implore you to check it out. Quite simply it is the finest, most entertaining running podcast out there. Steve Walker, better known as Steve Runner has now developed and hosted 151 episodes of his program. It's an extremely entertaining show where he talks about running, runners, wine, family, marathons and life in general. Steve presents each podcast in a funny and highly interesting manner. Both the production quality and the content of Steve's podcast is second to none in the running world, and quite possibly in the entire world of podcasting. It's a fabulous approx. 1 hour program that Steve puts forward to the running community each and every week. He has both my gratitude for his show, and my respect for both his effort and his giving nature.
Thanks Steve,
Run Long and Taper.

Do yourself a favour and download Steve's show by searching Itunes for Phedippidations or go directly to http://steverunner.com/

On another front, I've signed up for the 5K on Sept. 28 at the Toronto Waterfront Marathon. This run comes just 2 days after the culmination of my C25K plan, so the timing couldn't be better. The actual Marathon is one of two large ones in Toronto this fall. As such, it has a lot of extra events around it including a Fitness Expo, massages, etc. As a 5ker I wont participate is some of the events but I am looking forward to taking in the expo. Some big names in the world of running, such as John Bingham will we holding seminars. It should be a good event and it gives me a nice target for the end of the C25K program.

Say Good Bye to my Little Friend!

C25K W6D2 was put to bed this morning. It's the last run that includes any walking intervals in the C25K plan. Yikes. As fellow C25K blogger, Gary said "I'm going to miss my little buddies."

Oh well, that's progress I guess. As I ran today I felt I was very close to being able to run without the break, and naturally did so in the final day of Week 5 as well. So the coming weeks I am sure aren't insurmountable, just a bit of a stretch on previous days, as is this entire wonderful running plan. 6 short weeks ago running 1 minute at a time was a challenge, and now we're up to 25.

I ran for the first time today in the new Nike's I mentioned in the earlier post. I'd been developing some knee pain, swelling and stiffness and decided to try the new shoe approach. I've been icing the knee and taking some ibuprofen, but rather than a simple overuse issue I thought I might have a slight pronation problem.

I went to my local Running Room Store and had the staff take a look. I'm always a bit suspicious whether the staff at a local store can effectively diagnose this with a quick look. Twice before the people at Running Room had a look and said I had a mild pronation problem which required a stability shoe. (My existin shoes were fairly new at that point so I hesitate to buy.)

This time, one person said it was a significant pronation problem and would require a mobility shoe. She wasn't entirely sure of herself however, and had a more experienced person look. This person disagreed with the other and said a stability shoe would do the trick. So effectively I've had 3 of 4 say a stability shoe, and that's good enough for me.

I settled on Nike Zoom Air Structure Triax II. How's that for a name! I'm sure Nike has a theory on advanced shoe pricing and the main component of the pricing structure is to charge $6 per letter in the shoe's name.

Anyway, I ran in the today, and I must say they feel quite a bit different than my previous Saucony Grids.

These are an all round firmer more structured shoe, with a higher arch and a significantly firmer (almost hard) insole. I thought they were a bit more comfortable and certainly a more stable shoe. Although to the touch, they don't feel very cushioned, in use I didn't detect a problem with the feel. My knee definitely didn't seem to feel as sore as I ran, although the test here will be how it feels a few hours after I run. I certain the inflammation will still take some time to dissipate but maybe this shoe change will prevent it from getting worse. I report back on it over the next couple of week, but, so far, so good.

New Shoes!

I picked up a pair of Nike Air Structure Triax 11 today. 

My one knee has been starting to bother me more and more over the last few weeks. It appears I have a mild overpronation issue and supposedly these shoes should help. We'll see. I certainly don't want the problem to get any worse. I've also taken an extra off day to help with the inflamation. So I'll try checking out the new ride tomorrow morning.

C25K Week 6 Day 1

This run is the second last one with walking segment intervals. I found it a bit easier than my 20 minute run the other day, and in retrospect miles easier than the first day's with 8 minute runs a week or two ago.

Here's my running log: http://www.runnerplus.com/run/5255-435701/

It really is quite astounding how we can improve so rapidly with such a basic training program.

It's a beautiful warm sunny day @25C and 54% humidity. The humidity was not so bad as some others lately. Overall, a gorgeous day here in Toronto area, with a crystal clear skies. A perfect day for the last long weekend of summer.

Over the last week or so I've been starting to get some mild pain around my left knee. The pain is surrounding the interior of the knee and on the tendon / ligament? raising from the back of it.

Clearly this is probably an overuse issue as I've done nothing specific to injure it.

The last few days, I've been icing it and using some liniment on it. I've been doing some extra stretching as well. I'll continue this treatment but also keep an eye on it. If it gets worse I probably should at minimum cut the running down to 3 days in 7 rather than 3 in 6. We'll see.

Boni and I are joining friends on a long bike ride on trails in the Kitchener Waterloo this afternoon. I'll have to be conscious of keeping the bike in easy gears so as not to further strain the knee.

On a sad note, my beloved Toronto FC lost 2-1 late last night in California on a goal in the 4th minute of extra time! It's the 5th time this season that a team has scored on us in the final minutes of a game. Is this a fitness issue? That must have been a pretty lifeless flight home for the fellows last night. It pretty much eliminates any chance of going into the playoffs.