Update and Bill Cosby

Last week, I engaged in a 30-minute treadmill session at an incline of 15%, which equated to a distance of approximately 1.7 miles. Subsequently, I cycled for an extended period exceeding an hour. The experience was highly gratifying.

On a personal note, I eagerly anticipate Shelley’s completion of her inaugural half-marathon at Whistlestop in 11 days. Additionally, I am committed to volunteering at Surph the Murph.

These developments suggest a positive trajectory for my well-being.

The following was sent to me, and I had to share.

QUOTED FROM BILL COSBY

"They're standing on the corner and can't speak English. I can't even talk the way these people talk:

Why you ain't
Where you is
What he drive
Where he stay
Where he work
Who you be

I'm like

And I blamed the kid until I heard the mother talk. And then I heard the father talk.

Everybody knows it's important to speak English except these knuckleheads. You can't be a doctor with that kind of crap coming out of your mouth/

In fact, you will never get any kind of job that will make a decent living.

People marched and were hit in the face with rocks to get an Education, and now we've got these knuckleheads walking around. The lower economic people are not holding up their end in this deal. These people are not parenting. They are buying things for kids.

$500 sneakers for what? And they won't spend $200 for Hooked on Phonics.

I am talking about these people who cry when their son stands in an orange suit.

Where were you when he was 2?

Where were you when he was 12?

Where were you when he was 18, and why didn't you know he had a pistol?

And where is the father? Or who is his father?

People putting their clothes on backward:
Isn't that a sign of something gone wrong? People with their hats on backward and pants down around the crack, isn't that a sign of something? Isn't it a sign of something when she has her dress all the way up and has all types of needles [piercing] going through her body?

What part of Africa did this come from??

We are not Africans. Those people are not Africans; they don't know a thing about Africa.

I say this all of the time. It would be like white people saying they are European-American. That is totally stupid. I was born here, and so were my parents, grandparents, and, very likely, my great-grandparents. I don't have any connection to Africa, no more than white Americans have to Germany, Scotland, England, Ireland, or the Netherlands. The same applies to 99 percent of all black Americans as regards Africa. So stop already!

With names like Shaniqua, Taliqua, and Mohammed and all of that crap ... and all of them are in jail. Brown or black versus the Board of Education is no longer the white person's problem.

We have got to take the neighborhood back. People used to be ashamed. Today a woman has eight children with eight different 'husbands' -- or men or whatever you call them now.

We have millionaire football players who cannot read. We have million-dollar basketball players who can't write two paragraphs. We, as black folks, have to do a better job.

Someone working at Wal-Mart with seven kids, you are hurting us. We have to start holding each other to a higher standard.

We cannot blame the white people any longer."

Dr. William Henry 'Bill' Cosby, Jr., Ed.D.

Carry on my friends, carry on!

Ups, downs, biopsies

 I had a great start to the week. PT on my shoulder has me lifting weights pain-free (about 60% of my pre-bike crash strength). The doctor hasn’t cleared me to run, but walking is painless. I jumped on the treadmill, cranked it to 15% (the max), and walked for 20 minutes. It was a great workout. I did it again the next day, perspiring harder than I’ve done in a long time. I thought of Diane Farmer’s successful ST 100 training: cranks the treadmill high and walks until you die. I could’ve walked another mile, but I wanted to ease in.

The third morning, I woke up without pain, but my knee was bruised. I hit something, but I don’t know what it was. It looks like a vampire bit me! The bruise is over a dollar coin. I had to take time to do other things anyway, as I’m a referee for the NCAA Regional and had to set up the draws.

I’ve had problems with my esophagus, including hoarseness. I visited the doctor and got medicine for the pain, but it didn’t help. Today, I had an upper GI endoscopy to check for unexplained growths. Biopsies were taken, and I’ll wait a few weeks for the results. Should I have asked Steve to analyze them? He loves that stuff. It’s unfortunate, but I think of Don. Check out his blog about running, his illness, and other challenging issues. I’m fortunate to have had few problems in my life.

I've been posting a picture a day on the other blog. It's hard to find or take really cool pictures each day,  although the one from earlier this week is just cool. What a great idea Emily had! I would have liked to see the look on Steven's face, whoever he is!

I am preparing for winter and looking forward to the cold weather. I'm not sure why, but I like that crisp air in my lungs, that sense of tranquility from the white of newly fallen snow, and I want to get through 2009. It hasn't been a good year. Last time I had a bad year, I had a few outstanding years.

I'm looking forward to that.

Carry on my friends, carry on!

One Sick Ignoramus

Work is picking up, and Fall tennis is here. I’ve complained twice on this blog about quitting officiating tennis, but I enjoy it more than running. I can’t run yet, and I’m sure I wouldn’t miss it for two months. My knee is improving! I’ve had two Physical Therapy sessions, and my shoulder feels much better. Amazing what exercise can do for an ailing body.

Superior has passed, but I’m surprised I haven’t seen many reports. There are a few good ones, but I’m still waiting to hear about the run from some pals, especially those who had the dreaded DNF. I’m interested in their thoughts on what went right and wrong.

I’ll keep looking for posts and continuing my PT. Before I know it, I’ll be able to run and have a DNF myself. They’re the best sources to learn from, and there’s nothing to be ashamed of, especially on that BEAST—Superior trail!

I finally visited the regular doctor after weeks of feeling unwell. I dismissed it as seasonal allergies, but my condition worsened. Now that my knee pain and shoulder mobility have improved, my lungs and energy levels are lacking. I’m exhausted, but I can’t breathe when lying down and wake up frequently at night.

The doctor diagnosed me with a sinus infection, bronchitis, and a middle ear infection. He also found that my Vitamin D level was low and referred me to a nutritionist. I’m taking four medications, and I expect to feel better by Monday. My head has been an issue since my bike crash, and some believe I was born with it. Regardless, I’m taking medication and looking forward to improvement. Why do men take so long to visit the doctor?

Although I am very superstitious, today is my birthday! So I take all this as a 47th present to myself!

Carry on my friends!

Comments from my original blog - I merged the blogs.

SteveQ

Take care! I frequently get sinus infections and earaches tend to go with them. I never get any meds for it though! Must be the bronchitis that got you the good stuff.  Saturday, September 19, 2009 at 10:06:47 AM CDT

Kel

Happy Birthday Londell!  Hope you are on the mend and ready to get back out on the trails :). Saturday, September 19, 2009 at 2:42:11 PM CDT

Wayne

Sounds like you'll be feeling great in a little while, once the meds do their job. Happy Birthday, eat some ice cream! (Ok, it's now Sunday so eat some today if you missed it yesterday.). Sunday, September 20, 2009 at 1:14:07 AM CDT

Diane

Happy b-day! And feel better soon!  Sunday, September 20, 2009 at 1:03:16 PM CDT

Scott

Londell I feel the same way as you about the reports - last year I loved reading all of the detailed reports for days/weeks after the event. I guess it was too uncomfortable for many to want to re-live in detail. Bummer for the rest of us.  Hope things are going better and better with the knee, hang in there!  Thursday, September 17, 2009 at 8:10:45 AM CDT

Bethk

You are making so much progress. You will be running again in no time and have your own adventures. I agree, I haven't seen any race reports but have heard much about it. They are probably still recovering. Enjoy tennis for now.  Thursday, September 17, 2009 at 7:03:52 PM CDT

Helen

Glad to hear the PT is going well. My shin was improving a lot mid-week but seems worse today. Still, I bring it on myself! The tennis sounds fun - great to mix it up and have other interests.  Friday, September 18, 2009 at 5:17:22 PM CDT

Burger verdict - Superior blues

In conclusion, I have determined that natural beef is superior in terms of nutritional value. While I acknowledge the existence of vegetarian burgers, I believe that the combination of real meat (97/3) and my dry pulp from morning juice provides the most optimal nutritional benefits. I find this combination to be beneficial for my overall well-being. Additionally, I will incorporate coconut oil into the burgers to reduce sodium content and eliminate the need for seasoning.

I have also increased my physical activity by biking and walking. Last week, I accumulated 47.5 miles of biking and 12 miles of walking. Engaging in these activities has been enjoyable and has helped to alleviate some of the pain I am experiencing. I have a doctor’s appointment scheduled for tomorrow, September 8, but I have yet to receive clearance to run. I understand that my pain may be a factor in this decision.

Furthermore, I will commence physical therapy on my right shoulder next week. This therapy is necessary for the treatment of my right shoulder and right knee. I have exhausted all other options.

I am considering whether to inform my doctor that I am also undergoing physical therapy for my right knee. I understand that the therapy is required for both the right knee and right shoulder.

Nothing is left (pun intended).

I had journeyed to the north shore for three years to run a looooonnnnngggg race. First, the 50 mile in 2006 was a success, and then 2 attempts at the 100 mile, where I failed. Although this year, sitting home watching the first football game of the season (a real bore), I can not help but think about the many friends and others who are about to venture out to finish a great race. It is a great race because of many factors, but in any event I have ever been involved in, the people make it great!

The core of compassionate, caring, and knowledgeable friends who put this on year after year is unmatched in any other armature event I have participated in. Larry, Don, Bonnie, Scott, Colleen, and others put that event on without pay. I want to maintain the great successes of all those who will finish, but with that core group and all the volunteers, they would start. They can never be thanked enough.

Good luck to all, and I am saddened that I will not be there with you running or volunteering. Life throws a curve ball, and I am smart enough not to swing.

Carry on my friends!

Veggie-burgers? A short review

Recently, I have encountered numerous blogs discussing the dietary choices of ultra-runners who have adopted a vegan lifestyle. As a self-proclaimed meat enthusiast, I am curious about the potential benefits of this dietary approach. While I identify as a white male, my culinary preferences predominantly revolve around barbecue ribs, chicken, cornbread, and watermelon, complemented by root beer.

However, through some reading, I have become receptive to the concept of vegan burgers. The flavor and taste of certain vegan burgers surpass those of traditional burgers. Nevertheless, I recently conducted a nutritional comparison and discovered that some vegan burgers offer minimal dietary advantages compared to 97/3 beef patties.

The current market landscape presents a wide array of brands and flavors, which can be overwhelming. I have identified three brands available at Target and Cub. Some of these burgers are made with soy, while others are made with grains. I have also encountered information about veggie burgers that are solely composed of vegetables, such as those produced by Sunshine. Although I have not yet had the opportunity to experience this brand, I am aware of its existence.

Given the diverse range of options available, it is essential to consider the specific nutritional requirements when selecting a vegan burger. To facilitate this, I recommend consulting a breakdown of the dietary components, such as calories, sodium, carbohydrates, and protein, to determine which option best aligns with your nutritional needs.

This may not be easy to follow, but here is the nutrition information for a variety of burger options using a 2.5-oz patty (Commonly Used for a Veggie burger). 97/3 beef has 88 calories, 3 G fat (1 Saturated), zero Sodium, zero carbs, zero fiber, and 15g protein.

Veggie burger comparisons were broad – Boca original seemed the best and less expensive than beef.

• Boca Original has 70 calories, 0.5 G fat (0 Saturated), 280 mg Sodium, 6 g carbs, 4 g fiber, and 13g protein.
• Boca Grilled Vegi has 80 calories, 1 G fat (0 Saturated), 300 mg Sodium, 7 g carbs, 4 g fiber and 12g protein.
• Boca All American has 90 calories, 3 G fat (0.5 g Saturated), 280mg Sodium, 4 g carbohydrates, 4.5 g fiber, and 14 g protein.
• Gardenburger Garden Original has 100 calories, 1 G fat (0 Saturated), 230mg Sodium, 12 g carbs, 3 g fiber and 10 g protein.
• Gardenburger Original has 100 calories, 3.5 Grams of fat (0.5 grams Saturated), 420 mg of Sodium, 14 grams of carbohydrates, 5 grams of fiber, and 5 grams of protein.
• Morningstar Classic has 120 calories, 4 G fat (0.5 g Saturated), 260mg Sodium, 11 g carbohydrates, 2 g fiber, and 11 g protein.

In my opinion, the Boca Original is a superior choice due to its balanced flavor profile, approximately 30% less expensive compared to other options, and comparable nutritional value to beef patties. Furthermore, a properly seasoned 97/3 beef patty presents a more favorable calorie-to-fat ratio than some alternatives, albeit still containing 3 grams of fat.

As an alternative, I utilize a juicer to prepare a morning beverage by blending 12 ounces of various fruits and vegetables, including carrots, apples, blueberries, ginger, kiwi, and green pepper. Tonight, I incorporated 4 ounces of dry pulp into a mixture of 2.5 ounces of 97/3 burger. The result was exceptionally satisfying. I intend to explore further variations, such as adding 1.5 ounces of burger and egg whites to the blend.

Does anyone out there have any thoughts on this topic or suggestions?

P.S.: This week, I have experienced some discomfort in my knee. Despite this, I have managed to walk 12 miles and cycle 3.5 miles. However, the pain persists.

Carry on my friends!

Comments from my original blog - I merged the blogs.

Diane

A do-it-yourself veggie burger... very interesting idea.  I bought and am bringing camping with me this weekend the following:  Gardenburger Sun-dried Tomato Basil burgers. 100 cal, 2.5g fat (.5 Sat.), 17g carbs (4 fiber), 4g protein. Serving size is 71g (not sure how many oz that is). I'll give you the taste factor on Monday!

Wednesday, September 2, 2009 at 11:07:09 PM CDT

Karen G

Whole Foods has the Sunshine Burger, which is a favorite of mine, and my daughter's, who is very picky.
If I don't get them I get the Boca that are available only at Sams club- they are alot bigger and alot better than any other available anywhere else. I am not fond of veggie burgers that taste like beans.
Don't forget the cholesterol advantage. None of the veggie burgers have cholesterol, and they should have good fiber, which beef doesn't have. I was a veggie burger fan way back from Weight Watchers when they were a very good points value. 

Thursday, September 3, 2009 at 3:12:07 PM CDT

Beth

Great job walking and biking! I'm sorry, but I'm a terrible cook and am no help in this area. I can tolerate the Boca burgers but can't convince the rest of my family, so we just do normal beef. I should keep working on them.

Friday, September 4, 2009 at 10:00:38 PM CDT

What is a blog and why blog?

A friend reached out to me about a question and wanted to check in since there hasn’t been any news. I’ll share my thoughts on why I started a blog, but let’s start with a quick summary first.

So, I recently got an MRI, and it turns out I tore my rotator cuff, specifically the long head of my bicep. Now, I’m trying to figure out what to do next. Some people say surgery didn’t work for them, while others say it helped, but they never felt the same. Others recommend physical therapy as the first step. Well, I’ve been doing physical therapy for 7 weeks now, and I still have some pain, but it’s not as bad as it used to be. I can even ride a bike with a small backpack now!

I’m leaning towards physical therapy, but I’ll see what happens. In the meantime, I’m still walking, but it hurts a bit after I've gone a few miles. I’m grateful that I can still bike, though, because that’s helped me stop gaining weight. However, I’m not losing any weight either, which is somewhat frustrating. I’m 35 pounds heavier than when I tried the first ST 100 in 2007. Ouch!

So, let’s get back to what I was talking about. What exactly is a blog, and what’s its purpose? Well, it’s basically a personal journal where people share their lives and interests. Some folks use it to document their journey to run a marathon, others to fight cancer, and some to lose weight. But guess what? I’ve discovered that it’s also a fantastic way to connect with friends.

Take my friend Steve Quick, for instance. He’s taken on this incredible Superman task and had to quit a race after already pushing past my wildest expectations. And now, he’s even thinking about quitting his blog.

Then there’s Julie Berg. Many of us think we know her as a friend, but I’ve actually spoken to her fewer than 100 words in my entire life. But she’s a great friend, and I love how she shares so much of her “life” with us. It makes her feel real.

And let’s not forget Diane Farmer. She’s been open about her ups and downs, from house changes to job changes, and even her experiences as a renter. Her blog gives me a real-life feel, even though we haven’t spent much time together. Now, I miss her posts. I was really excited about one she recently wrote, but it turned out to be a malicious attack on her blog (or maybe her email). Diane, we miss our friend.

Hey everyone! So, I’ve been noticing that my friends Wayne, Helen, Beth, Karen, Mike, Keith, Matt, Mark, Kel, and Steve G have been sharing more about themselves lately. They’ve been posting pictures, sharing their thoughts on motorcycles, jobs, and running, as well as their deepest sorrows and fears. It’s been really heartwarming to learn more about them and feel like I know them better.

Wayne has been sharing his adventures on his motorcycle and his job locations, and Helen has been telling me all about her trips to her homeland. Beth has been juggling life and family with incredible grace, and Karen has been sharing her struggles and triumphs. Mike has been bringing back memories of the 80s, and Keith has been sharing his best promotional moments and other amusing anecdotes. Matt’s been sharing his struggles with job challenges and his love for beer. Mark’s been sharing his training struggles, Garmin issues, and other challenges, but he’s always managed to stay positive and keep going. Carl’s been sharing his journey as a cancer survivor, father, and husband. Don’s always made me hungry with his mouthwatering posts, and I love the 100 things he shares about himself. Kel’s been sharing her ups and downs, and she loves the research tests she completed. Steve G, whom I often add to my prayers for, has been through a lot, but he’s always up and smiling, persevering through everything.

There are so many other amazing friends I could mention, but I’m afraid I’ve gone on too long. Sorry if I missed anyone, but I wanted to share this with all of you. Let’s take a moment to appreciate the incredible people in our lives and all the fantastic things they do.

Reading the blogs of real people like myself helps me understand that we all face challenges, but we persevere in pursuing our passions. It’s something many people crave, and many great friends I call. When a friend disappears, it leaves a void. For instance, when Adam limited his posts, I felt like I had lost a friend. Steve Quick’s blog has really broadened my horizons (on interesting topics) with his vast knowledge of non-mainstream facts… Steve, please don’t give up. You’re a friend to so many!

What is the purpose of a blog anyway? 

Clarity regarding the definition and purpose of a blog remains a challenge both online and offline. Despite numerous explanations and descriptions of its existence, many individuals still require a deeper understanding of its purpose and nature. A reference suggests that over 60 million blogs are updated at least once a week.

A definition of a blog is as follows: “A blog is a personal website that serves as an online log, containing the publication of content organized chronologically. The most recent entry (the newest post) is typically positioned at the top of the page. Individual entries (logs) are usually dated and time-stamped, and an archive of all preceding posts, including the most recent post, is generated at the top of the page. This archive is usually located in the sidebar, but it can also be found at the bottom of the site or via a link in the top navigation bar. Older entries are archived by month and year or by week and year, and each entry (post) is associated with a static webpage address (URL address).”

Blogs are an excellent way for readers to connect with the people who create them. The author can write about anything they want, in any style they like. Blogs come in a wide range of categories, from personal experiences to professional advice. The content on blogs can be really diverse, and there’s something for everyone.

One thing I love about blogs is that they can be very personal. You can get to know the author better and feel like you’re part of their life. It’s like having a virtual friend with whom you can talk anytime you want.

I also love how blogs can help us stay in touch with our friends and family. It’s easy to keep up with what they’re up to, even if you don’t see them in person. And when we do get to meet up, it’s even more special because we’ve been in touch for a while.

So, if you’re reading this far, thanks for blogging and reading my rambles. I really appreciate it. I feel like I have so many friends in this world, and blogs help me stay connected to them. And just because we don’t comment, I still appreciate the fact that you’re sharing your life with me, my friend.

So, Blog on and Carry on my friends!

Comments from my original blog - I merged the blogs.

SteveQ

First, do what you can with physical therapy before you start thinking about surgery. If there isn't a complete rupture, you'll start laying down new tissue and learning how to work around the injury.  Second, I love hearing from you, if only through the blog. You seem to live life with pure raw emotion, like living a poem. It's beautiful.  Third, way to make me feel guilty, guy. Thanks.Friday, August 28, 2009 at 11:18:46 AM CDT

Adam

Great post Londell. You're right about the personal aspect to blogs...I follow about 50 different fitness blogs but the ones I always look at first are the people I know.  Mine has become little more than a method to chart my workout regimen for future reference. Occasionally when I have free time it's fun to write about a topic that is on my mind.  Will you be up at Superior in any capacity this year?Friday, August 28, 2009 at 11:40:32 AM CDT

Diane

Hi Londell, Thanks for the post... everything you said is so true! I used to be so much better at posting regularly and fell out of the habit. It's sad when an e-mail virus posting is the most exciting blog update in a month. Blah. I did just get my Ragnar Relay update posted, and I bought a new treadmill, so I'll try to be better! i enjoy reading your posts about everything... it's interesting how a blog can really help you get to know a person. Friday, August 28, 2009 at 12:25:56 PM CDT

Helen

Great post! I love the sharing of info and the insights into people and their approach to life as much as their sport. I mostly follow running blogs but also love to meander through others from time to time. And it's been a lot of fun meeting people in person after following their blog! Friday, August 28, 2009 at 12:35:57 PM CDT

Karen G

I have been thinking lately about the reason for a blogging and whether to bother anymore. I have trouble writting sometimes- actually probably all the time because I think about who is going to see it and if it is how I want to be seen. I second guess myself a lot about what to write. Saturday, August 29, 2009 at 4:55:26 PM CDT

Wayne

Thanks for the update, Londell. Best wishes getting everything resolved with your shoulder and knee... I hope physical therapy works. 
 Good post on blogging too. I think it's a good way for us quieter folks to keep up with people and their lives, and it's good ice-breaker material for when we get together.  So I hope Steve and Karen and everyone else keeps blogging! :). Sunday, August 30, 2009 at 9:32:44 PM CDT

Anonymous

yes... 10x for thoughts :)). Sunday, December 13, 2009 at 4:25:59 PM CST