The H1N1 Influenza Song

So the CDC says that to beat the flu this year we need to wash our hands well.
specifically with soap and hot water, and long enough to kill the germs.. which happens to be how long it takes to sing two verses of Happy Birthday..

Happy Birthday for the flu? that will never work:

So here are some new words that I made up..
progressively more macabre, to catch the imagination of different age groups.

2 verses is all it takes.

If you wash your hands well
Flu germs on you won't dwell
Water hot and suds thick,
so I don't get sick

If you skip past verse two
swine flu may invade you
So scrub well to the end
to guard you and your friend.

---
Flu germs on me do land
If I don't wash my hand
they will move to my head
and send me to my bed

Germs always land on me
they are hard to see
If time I try to save
they send me to my grave

--
If we don't wash our hands
to get rid of the flu
we will pass it around
and give it to you

--
copyright 2009 Jonathan David
released under the Creative Commons Attribution Share Alike 3.o license

the H1N1 Influenza Song by Jonathan David is licensed under a Creative Commons Attribution-Share Alike 3.0 United States License.
Permissions beyond the scope of this license may be available at www.jbdavid.com.

Lazy weekend - busy Morning

Exercise: walked with Hee Cheoul our normal 45min loop in the neighborhood of QCOM office, yesterday.

This morning, a little yard work before the rain started.. Mowed the lawn.
Which day to ride to work this week? looks like the new bike trail is finally open, which it wasn't yesterday AM even.

The commandline podcast

Yesterday I managed about an hour and half walk, while listening to a couple of podcasts,
one of them was the stackoverflow podcast #38.
today it was more like 45 minutes while listening to the thecommandline podcast recording of the copywrite panel at farpoint.

Now to reset my sleeping hours and get my body back on California time rather than Hawaii time.

Walked to subway

It was nice out tuesday, There and back in 40 min, incl 10 min in line for the $5 footlong..

observations on attention training

I've been watching and reading up on meditation a bit recently,
especially thanks to google techtalks speakers Philipe Golden, Jon Kabat-Zinn and Robina Courtin
and as a result experimenting with this a little bit.
In this day and age where so many have attention deficit disorder, like its not a muscle that can be trained, while many have been training it for centuries..

Oh, I'm no expert.. but I guess when one starts an exercise program, one starts to experience new pains and powers.

Apparently there are two types of meditation, practice where you work on focusing your attention..(maybe more a process of remembering, and returning focus to the object of attention) .. and exploration, where one observes and gains insight. Given the mystical nature attributed to dreams it makes sense that this state might naturally occur on awakening from sleep.
and this is what I had a little experience with this morning.. but my (as yet) poorly trained mind harvests only small insight so far.

I probably have it all wrong at this point..
more later.

biking to work every other week

its not enough.. but its better than driving to work EVERY day.
today's ride was only 11.65 miles rather than the usual 11.75 - correlated to pumping up the tires this morning?
-- I like riding most of the way while the fog still blocks the sun, but arriving to work after the sun is out.. today most of the fog had burned off by the time I actually left the house. No one in the house is waking up early now that school is out.
Thinking about doing an MS150 ride with coworkers this fall.
jbd

Since Twitter is down..

As I get ready to go to a team building event this afternoon..
Last week I rode my bike 48 miles..
this week 0.. but I got in a walk around the perk ponds twice, and around great mall yesterday.
Not much.
jbd

Bike to work day

So this week we celebrated bike to work day..
got me onto my bike for both Tues and Thurs..
11.75 mi each way.. for almost 50 miles this week.
The heats not too bad if you wait until late into the evening to ride home.

More Riding from Last week

While Bob and I are still planning to do a ride over here on the east side.. I did get another commute ride in last week.. but this week featured a trip to San Diego, + Taxes.. so All I got done was a couple of walks and a getting my tail whomped in ping pong yesterday..
(maybe it was the Sake at dinner.. naw, my opponents were just better!)
Maybe tuesday I'll do the commute again..
Hope its warmer than today!

It was a dark and stormy day

But 12 miles each way.. 54 min rolling time to the office, 50 home. Taking a week and a half off between rides ain't such a great idea.
--

Augh...

So the posting here has actually tracked my exercise.. None.
I'm back where I started.
I Did ride my bike to work 1 day a couple of weeks ago.
ISSCC next week, then hopefully I can start riding again!

What good is an exercise diary if you dont make the entries?

Hit the Gym today.. I'm down about 15 lbs from the 257 I started at..
I'd been only saying I've lost over 10 lbs .. but now I guess I can move that to 15.

Writing papers is NOT good for your exercise schedule.
Finished the second one monday.. so I didn't ride to work at ALL this week. but maybe I can do a righteous ride tomorrow morning before the company picnic (-- uhoh.. FOOOD..).

One of the really bad things about missing the exercise while completing a really intense project is that when you try to go to sleep, you mind runs overtime.. and with less sleep you make poor decisions, like not going to sleep.. Really!

I made sure I did a 45 min+ walk last night, and as a result my sleep quotient is back on track. Hit the gym before going to the office, so I'm finally back to human.
--
Recently - week before last I rode to work 3 days in a row.. then got a new light system at performance bike, since I broke the lamp bracket on one of the lamps on my old system.
Really pretty much the same light system (dual halogen lights 10 & 20(15) watts, 7v NmH(NiCad) battey.. the old charger was really basic, and the connection to the cords often didn't work.. I'd been using my Fluke DMM to ensure it was actually charging..
the NmH requires more care in charging, and battery charge monitor chips are a lot cheaper now.. so this new unit tells me if it has charged up all the way - but keeps it on trickle if needed.
Nicely the new battery is SMALLER and I can hang it from the top tube rather than put it in the water bottle cage.. so now I can keep both water bottles handy.. - OK I really only drink 1 bottle in the hour to home.. (which is the directions when I need the lights anyway) but hey - its still nicer.. But due to the paper work, I only rode once last week, and I was using up the charge on the OLD battery.. so I haven't really tested the new one.. and this week is over already..
I guess there is always NEXT week!
Keep on trucking!

wow

Its been nearly a month since my last post..
the exercise continues and I'm seeing new numbers on the scale frequently..

being flexible

With an eye on the weather, I was planning to hit the gym again today and ride to work tomorrow.. but when I got up, there was no wind, the sun was shining..
18.24 miles
riding time was 1:09:19 , no record - probably 1:15 elapsed. Am I in a rut? or did I predict the lights better and spend more time coasting, and less stopped at the light? An earlier run, I was in the office before 10:00!

A little more

Tony and I walked the 0.9 miles to 500 Lawrence Expressway. I got my Subway special of the day (no mayo no salt) - Tony picked up a wrap at House of Falafel. At 20 minutes each way (assuming 3 mph walking rate) we picked up an extra 40 min of vigorous activity..

Mountain bike day

Today I rode my local loop around Evergreen Valley College.. (2 laps)
8 miles, 45 min.. total.. first time up the hill (San Felipe to Yerba Buena ) ~9min
second time it was more than 10.. total vertical ~500ft..
distance ~1.3 miles, 200ft vertical.. (per google earth)

Its quite windy today.. so the ride home was slower than normal.

I don't know how accurate google earth's elevation data is.. but according to that
my ride to work only has 90ft of climb and my ride home has 280 ft.. for a net drop to work of 190ft.. (its not the net vertical that hurts.. ) No wonder I can't make it home as fast as I make it TO work..

Beginning again

Apparently I have started back on a exercise kick..
Have I been depressed? I suspect but don't know.. I'd like to be happier, and my prior exercise and eating habits weren't supporting that goal.

Then I ran out of my cholesterol medication.. so I stepped up my exercise. First day: my normal 5 mi loop around Evergreen Valley College - except this time I'd note how long it took me to get up the creek trail.. 12 min.
Next day 10..

My bike ride to work was about 20 miles with some dicey freeway crossings unless I took the light rail. With the light rail the trip time was about 1:45. a bit long for a commute, and not that much actual riding.. I didn't ride much more often than every other week.

There was a route that I figured out that might be 2 miles shorter, but without any real opportunity for using the light rail at all..
I finally tried that one day when I needed to get my car repaired and I'd left the van at work when retrieving the car. 18 miles 1:20..
The next week I tried the trip both ways.. 1:10 time in.. and 1:25 home.. and some notes for the Bike to work day event the following week..
- But after getting home, I found out it was really the next day. - So I rode again. Got some advice about those tricky spots.. (mainly at the SJ Airport!)

I've ridden to work twice a week since. My best time so far (yesterday was 1:06 pedaling time).

today's exercise was:
20 min random level 12 @ 3mph on the treadmill at Bally's.. (I renewed my membership yesterday)
Strength training circuit.. (can I remember it all?)
then 15 min in the pool, and 5 in the hot tub..
Next bike day is Friday.