Finally some progress

Finally the hard work seems to be paying off. I have been relentlessly exercising and doing my recovery exercises 6 days / week, and it usually takes me between 1 and 2 hours every day - except mandatory rest day.

Working mostly on my Achilles  and plantar issues, psoas and quads stretches, and a ton of hip and core strengthening.

Wearing the dolphins colors

I started running again, following my prescription, with a tight 1 min run - 1 min walk program, for up to 40 minutes. The ankle reacts pretty good. Still tender and a bit sore, but nothing alarming.
Hopes are up again.
Overall it has been more than 14 months that I battled this thing.

Totally in love with my new Altra Road running shoes, zero drop, but non minimalist.

If I learned one lesson, it is that one : take it slow, damn slow, and even slower.
Likely, I will increase the running part of the run-walk a bit every week, hopefully during one month.
Trick is to listen to your body and slow down at the first sign of aggravation.
Way harder than it sound.

I am back at 80% on my left shoulder.

I started to work on my other really annoying injury, my left shoulder. The muscle started to answer again, at least partially, and we do a bit of work - in the range of motion that works. I have been told 6 months to one year for the damaged nerve to heal. So far, I have been lucky, It looks I will end up more on the low end of that range.

As for the psoas, it is way better. I was able to do real kiteboarding sessions without much pain, and even started to learn to foil, which - as this point - looks more like a swimming lesson holding a board and a kite than anything else.
Really humbling to be a real beginner again, after all those years.

Definitively not me.

I had a glimpse of the speed of that damn thing, and I can understand the fad.
This is really cool.
I mean, it will be really cool.
Eventually.

The July Project : Conclusions

We have been extremely busy polishing the Yoga and fitness studio we have built under the house.
Not that we are done, but the last "large" paint job has just been finished today.
It is time to reflect a bit on the July project.

The yoga studio - inside

Centered around 4 axis - veganism, sobriety, cold treatment, breathing exercises - the direct goal was to try to heal my Achille tendinitis and plantar fasciitis, but it was an excuse to see if it was possible to detoxicate my body a bit more deeply.

Long story short, I had mixed results.

On the bright side, the veganism experiment was a success. To be fair, we were not too far from it, but milk by-products , butter, cheese, it was not an easy win. In any case, the whole family embraced it. obviously, at this point, this is a no-brainer. Good for your health, good for the animals, good for the environment, and easy - albeit expensive - as all "healthy" major retailers on the island propose the complete organic vegan replacements for anything comes to mind.

To complete the picture, we decided (finally) to go solar. With the sun exposure we have on Maui, the taxes deductions,  it is criminal to not embrace the trend. 

Really.

Meco still use 50% of oil to generate electricity on Maui.
It was time to save a bit and contribute (a bit) to the effort for the climate. Photo voltaic is coming as well.

Easier than I thought, Sobriety did not pause me any problems. There is one half-hour before diner that felt a little awkward at the beginning without a glass of wine, but that is more psychological than anything else, and staying busy during that time made the transition a breeze.
We have a very limited social life on the island, it was not complicated to not drink at all for a month at all. Just an habit to get rid of.

Yoga studio - outside - finally painted.

On the negative, I gave up on the cold shower treatment - I did not see the benefits really - I tend to take my shower at night and not in the morning, then the vigorous shake up it gave me was not well timed.

The Hoff breathing is an interesting beast. I have to reckon this is powerful. After two weeks I was able to hold my breath easily for more than 3 minutes and able to generate this heat wave / endorphin rush  at will. But even with the obvious benefits, relaxing effects and whole body reset, I had hard time to find the 30 to 45 minutes needed to practice. I had too much things going on, between the body workouts and the studio and the real life job. A bit disappointing, but I made peace with myself and will revisit at a later time. There is definitively something.

As for the effective results of the detoxification and alkanization, well, it did not work that well. To the point that I stopped to run altogether and reorganized my workouts around those injuries. More to come on this subject. In a nutshell, from a tendonitis perspective, it was totally ineffective.

Anyway, there is no reasons at this point to change my new habits and go back to relatively unhealthy behaviors, and I can live with a few pounds less.
Vegan it is.
Sober it is.

The July Project : Breathing

It is not new that expert Yogi with Pranayama are able to achieve extraordinary feats. Slowing down their heart, holding their breath for minutes, healing themselves, ... Free divers reach incredible depths with controlled breathing techniques. Remember Jacques Mayol in the Big Blue ?

Breath taking Lisbon

On top of boosting your full body ecosystem, mostly through hyperventilation and oxygen saturation, it helps your immune system and provide meditation-like benefits - Calm, relaxation, mindfulness.

The genius of Wim Hof is to have made this available to anyone, to work with science to make it believable to our western minds, delivering it in a simple and effective package.
Sure the guy is a bit weirdo and excessive, but you can still relate. Just enough craziness to make this enticing and still comprehensible.

Wim Hof's breathing technique

If you are curious, there is ton of information on the web about Wim, always oscillating between guru, prophet and your typical dude. I recommend the book of the investigation journalist Scott Carney - first, it is well written and cover more ground than just Wim Hof's technique - second, it is really critic and objective.

Debunking the Ice Man myth

 Anyway, there seems to be enough evidence that this should not be a fluke, the breathing part takes around 30 minutes a day, I decided to give it a shot. Without hoping to be able to control my animal brain in one month, I am curious if I will be able to increase my healing, recovery and overall feel better.

The July Project : Cold and Ice

Following a recurrent theme - cold is good for you - In doubt, listen to the Ice Man - I picked a couple of daily practices - explained.

The Ice man showing (Wim) Hoff

Without going as far as Wim Hoff, it is fairly known that cold - hot therapy helps for recovery,  boosting your immune system, and helps blood circulation.

As a bonus, a good cold shower in the morning wakes you up pretty good.

Ankle and Foot bath twice daily in a bucket of ice - helps with healing the tendinitis.
Cold shower once a day to shake things up inside.

Not yet ready for the ice bath challenge, but that's a first step.

Nazare, Portugal. Where THE wave breaks and records are beaten.

I started the challenge by swimming in the Portugal coastal waters in June, which were surprisingly icy. Not sure if the gulf stream does not go as South or if as a kid I was less sensitive, but I definitively remember playing in the ocean for hours on the West coast of France - which seems unbelievable now.

And you could think you get used to cold showers as well. But not really. It has been so far a daily struggle - more psychological than physical - it is true.

Cold shower is for yogi Guru Singh the one habit that can ease your way to happiness.
Seems appealing, doesn't it ?

The July Project : Sobriety

Easy one for today.
For context, my alcohol intake has been pretty low those past couple of years. One glass or two of red wine, usually at aperitif or diner time.
No big deal.

Monastic life in Portugal

We are people off habits, and a good way to change is to pick the one habit that slow you down, and eradicate it. Impossible to get rid of all your bad habits in one shot, but one, sounds reasonable. Now, you have to be honest with yourself and pick the one you know that bring you a false sense of comfort and drag you down.

Alcohol slow you down - literally and figuratively - and obviously not very good for health. If not, why should you be moderate with it. Let's try to eat and drink without moderation, even if that really limit your choice to the healthy stuff. I am not a moderate person.

On top of the wasting time and lowering energy, alcohol is free calories. no nutrients, just added sugar. Well, cutting 200 calories per day end up for a pound every month. Not that I expect to lose infinitely a pound every month from now on, but I expect my body to stabilize itself to a new low, without any effort - except cutting that habit.

Better body Ph (healing), more energy, and few pounds less, this is what I hope to get back from that cut during the July project.

The July Project : Assessment

For the experiment to be effective, I need a base line recorded, to compare with at the end of the month.

Portugal West coast. Near Nazare.
Really nice beach break with very few in the water.

Weight : 156 Lbs - 69 Kg

Energy level : 3 / 5 - vaguely positive.
( I would rate 4 my energy level during my marathon training, and 2 when I am tired and irritable.)

Apnoea : 2m15s after a 15 min breathing cycle.

Achille Tendonitis: Small bulge at the tendon. Tender at wake up and on touch. Tender after 45 min light/easy run.

Plantar Fascitiis : Pretty painful after a 45min run. tender in the morning and on finger press.

Right knee :  No pain on very easy runs

Right Hip : Pretty silent at the moment, I can feel it after a light run.

Vinged Scapula : Better than few months ago, Still pretty bad while lowering the arm.

Running : Around 60 miles /  month. Usually 4+4+8 / week. Limited by my tendinitis.
Long run of 75 min, easy peace (Zone 3), Felt my foot plantar during all the run, lightly, not forcing me to change my gait. After the run and icing it, could barely walk.

Cold : I have hard time to get rid of since the vacations.

 Alcohol intake : One medium to large red wine glass /day. My wife would say 2.


Tomorrow I will lay down my expectations, and after that, detail the plan and the rationale behind it.

The July Project

I had quite some time to think a bit about things lately.

Vacations in Portugal helped.

It was actually a nice running playground. Even if I could not run as much as wanted.

Trail running in Portugal

Still fighting my various injuries, I am not yet able to trigger another training program for a major race, marathon or other. This is really frustrating. Roughly one year and half that I am limping.

It is time to act and reclaim my body.

Here is the project:

- Be Sober

- Eat Vegan

- Breath like the Ice Man

- Shower with cold water

- Drink Apple Cider Vinegar

Lately I heard that those practices can do miracles. Well, time to check them out.

To not bend the results, I will not change my calories intake, not my work out habits or running program (or what's left of it).

There is a rationale behind them. Mostly, you control the pH of your body and boost your immune system. Ideally, that would help to recover faster. As a bonus, I might lose some weight.

In any case, those are super healthy habits and I am curious how hard I can turn those practices into habits. As we are defined by those habits, if they are sustainable, it might be a good stepping stone for change.

And change is needed.

Back on torture Bench

From the Runner's world series, a good set of videos on the various running injuries (and non related).


from www.drjordanmetzl.com, I definitively fall into the Hip Tendinitis category. Again.

Of course, I did not learn anything. At this point, I think I got all the information I need. I just need a quick in the butt to continue to do my stretchs and my exercises.

Easier said than done, as always.

Hopefully with tha pain being back and rest almost forced, I might start to listen to myself...

ps : The workout for prevention is interesting as well.
(ironstrength-workout)

Trapezius

Nothing better than a magnificent sunrise on Maui Northsore to reboot a year.

Sunday Sunrise

Came back from Santa Monica with back pain, psoas pain and couple of more pounds. The back pain is string enough to decide me to rest for a couple of days. At this point, I reckon the typical patterns of a moved rib and contracted back (or trapezius).
To the point, I begin to wonder if all my problems do not have one unique source : My posture at work and the usage of the mouse.

After a quick visit to my favorite chiropractor, the ribs are back in place, and now I am back to strecht my back. I took a trackball instead of a mouse for now. And I am locking my trapezius with a yoga belt.
(http://www.ehow.com/video_12292585_ways-relax-tight-trapezius-muscle.html).

Lot of fun.

Elliptigo - Personal Perspective

This Elliptigo is an interesting beast.
It looks like a bike, and most of the gear could belong to a normal bike.
you ride it like a bike ... without the seat.
It is heavy. it is long, even with those tiny wheels.
And it is very expensive.

The beast. And yes, it is green power.

Exercising is very close from any Elliptical trainer in any gym room.

The big - huge - difference, is that you are riding outside, and it feels like a cool bike ride, for pleasure.

But the training itself is hard. Midway between running and biking, I found myself capable of doing 3 hours,

(which is more than I am capable to bike, mostly because it hurts my butt), burning 1600 calories (more than twice than biking, but less than running), and overall feeling tired after the effort, but not as exhausted than running. Feel like a more complete work-out, and obviously, less hard on the overall body.

No percussion, no back pain, etc...

Riding uphill seemed challenging and I am not sure I would be able to ride Maui's volcano, even with the 11th gear version. Going up seemed to require a lot of energy. But this is true for biking as well.

I do no like biking. Then I can see the huge advantage of this thing for cross-training, or when injured, if you cannot run. If that was not that expensive, I would certainly give it a shot at home.

I like the idea of covering twice the distance as in running, seeing more stuff (but you have to stay on the road) and to cover a workout less damaging and more complete.

Most of the rider would say that this is the closest thing you could from running without actually running. I would agree. However, there is a big step. I am not sure why, maybe it is related to actual threshold of effort you have to provide that is lower,

but I did not get the same "high" or spirit or transcendence than in running. Running give me this intangible benefit or feeling that push me to run more and to come back to it.

I did not get that on the elliptigo. (As I do not get it on my bike as well). Don't get me wrong, this is fun and useful. 

But it did not bring me what I am running for - what ever that is !

Maybe we are born to run. But not to bike, or not to ellipti-go.

Elliptigo .. GO !

This morning I finally managed to put my hand on this monstrosity, improbable cross product of the overzealous fitness addicts of California and Outdoor extremist.
I present the .. Elliptigo.

Manhattan Beach. Barbecues cemetery.

More about the workout itself tomorrow, today it was a nice ride all down the coast, down to Hermosa Beach, 15 Miles south of Santa Monica.

Pacific Coast Trail. 15 busy miles.

That is a lot of surfers for 2 footers !!!

Your typical power plant at the beach. Remember Sano ?

They like Beach Volley

Told you

Hermosa Beach Street

Riding the Elliptigo, you are the point of attraction. It is still a novelty. Even in Santa Monica, where the freaks and freakers tend to conglomerate on the beach path.

Surf & Ball

Another boat cemetery, in front of another Power Plant

But that's ok, they painted whales. Now, it is pretty.

It is a 3 day week-end. My only conclusion is : There is way too many people living on L.A. and coming to the beach on long week-ends.
Let's rephrase it.
There is Way too many people living down there.

Back to the old stuff

Couple of thoughts this morning.
I weighted less than 144 pounds, 65 Kg, for a few days in a row now. Which is certainly directly related to my switch counting calories using the Garmin-HRM algorithm. It might be on the low-end side considering the speed of the go down. Anyway, those weight curves always looked funky to me, on a day to day basis.

Down down ...

What is sure, is soon I will have to eat normally to maintain my carbohydrate load and be ready for D-Day.
It is very important to eat Carbs the week before to fill your storage.
Grains are good for that, as Pasta, Rice, Potatoes, .... Avoid fat (Cheese, Salami, ...) and proteins (Meats, fish), and keep your food intake constant. You don't want to lose weight or gain weight too.

Back to the old stuff :

Related to this, I am rediscovering all the stuff I used to hate as a kid. Like cereals. Right now, I am enjoying cooked steel cuts oatmeal, which is , well, surprising to me. Since I am eating less sugar, my palate got used to less processed stuff. Makes it cheaper and easier to cook.

Few years back, I was just bypassing breakfast all together.
Nowadays, I am starving at 6:30 !!!

Recovery day...

Since last week the pain in my hip came back. I vaguely remember having been doing a 9 Miles run and 1:30 kitesurfing on the same day ;)
I guess I should not have ...
It was last Tuesday. The long run on Saturday did not arrange things and I was limping again on Sunday.
Grrrr.

I went then on full recovery state until the pain recede.
I could log a good one hour swim yesterday.

Swimming is the only allowed activity
when lower body is broken,
Boring but effective.

Helped for the diet on a New Year's Eve.
Right, you heard it, diet on a New Year's Eve.
Did a slow 5 Miles run today, to check things out.
I could not feel the pain before the run, a bit after.
Hopefully, tonight will be good and I will be able to go back on my training. Those are tapper weeks (Slow down and recovery in preparation for the race), but I still need to log 20 miles or so during the week.

Long run of "only" 9 Miles.
But, while limping, could be the longest 9 Miles ever ;)

Myth Buster : A short fitness session will compensate for Hollidays extravagances

Supposedly a 45 minutes of "Intense" exercising will compensate for the craziness of food over-consumption  during Holidays feast, or maybe less ?

Average : 4500 Calories

"A quarter of those surveyed thought they could burn off the calories by working out for two hours…when it would actually take a 130-pound woman more than seven and a half hours of running or more than 15 and a half hours of brisk walking to torch 4,500 calories. Also, 60 percent of respondents said they planned to go for a walk. Other people said they'd shop or get busy in the bedroom later to blast away fat. Hmm, not gonna cut it."

http://abcnews.go.com/Health/eating-thanksgiving/story?id=21021483

"seven and a half hours of running".
Not even true, if you consider cardio zones, the different "calories" types or body storage (carbs, fat) as well as the basics of timing of the training itself. It would be accurate if you were running DURING the feast and we considering pure calories output/input without internal storage considerations. Which is only true in the case of some ultra-runners.

 (http://runeatrepeat.com/2013/11/19/eating-pizza-while-runninginterview-with-dean-karnazes/)

Let's do some math:

If the dinner itself is around 4500 Calories, it is likely your food intake for the day will be around 5500, including breakfast and a light lunch or snack. which is likely 4000 too much overall for a day.
Then, How do you burn 4000 calories, i,e. more than 1 pound (0.5 Kg of fat) ?

Using as a reference my 10K race, and I was not fooling around, in 50 minutes, averaging 8 min/mile, I burned 600 Calories with an average HRM of 155 bpm.

http://www.shapesense.com/fitness-exercise/calculators/fat-versus-carbohydrate-utilization-during-exercise-calculator.aspx

Unfortunately in this training Zone, I am burning 90% of Carbs and 10% of fat, Carbs that I will have to re-compensate by the daily intake at -at least- 80%, lets assume 200 Calories of burned/race.

In short, I will have to race a 10K every day for 40 days to lose the weight excess of one meal.

Now, using a long run, Lets say, 20 miles, 1500 Calories at 125 Bpm, I am around 50/50, i.e. 750 Calories of fat per long run.

In this case, I will have to execute "only 5 times" a 20 miles/4h run  to compensate.

Piece of cake. Specially, when we are talking of people who would have hard time running 30 minutes on their own. Sorry, jogging. Even, walking.


Morality: 
It is way easier to lose weight by controlling the food intake than to burn it through exercise. It helps, of course, but except if you are training for a marathon, you are not gonna cut it. 


The only way to compensate for Holiday excess is a strict diet for at least one to two weeks after or before. Exercising "intensively" BEFORE the diner will help to empty your carbohydrates storage and the food intake will directly compensate partially.

The other way is to eat less, drink less and go vegan.
But that's not for everybody, I guess ;)
Not just yet.

Readjusting Weight : Strava vs Garmin

Losing weight is all about approximations.
Dieting is not.
Approximation of calories eaten, consumed, burned, of weight lost, muscles builds, etc..
Keeping a weight log of calories, sport activities, weight and waist size is critical to readjust time to time, and kills some wrong ideas.

Couple of last months weight log

First, I pretty fast realized I would not reach my weight goals before the marathon. There is two parts of that. I cannot limit the intake too much in a high training period. And I am building muscle, which weight more than fat. However, there is some signs that I have become leaner. Waist size decreased. Overall shape. But this doesn't show in the graph.

obviously something happened early December that skewed my numbers. In fact, I did switch to Strava as a running log.
And use the website as a Calories Burned reference.

Yesterday, I double checked on the Garmin Connect system.
Based on Strava I have burned in the last 6 weeks a deficit of 7000 calories on top of my daily deficit (300), which bring us to a theoretical deficit of 20K calories, i.e. more than 5 pounds.
Well, obviously, something in wrong.

Based on the Garmin Website, I actually built a deficit of Only 1300 Calories.
Now, If you extrapolate a bit, you can imagine that I might not burn anymore 2000 Calories / day at rest, but , let's say, 1900.
Some math, and voila, I would have only build a total deficit of 10K calories, i.e. less than 3 pounds. Add the muscle build from the strenuous activity , and you have a picture way closer from reality.

As a conclusion, I decided to not change any weight goal for now, but to use the Garmin Connect calories calculation / approximation for my needs.

Some references:

https://strava.zendesk.com/entries/20959327-Calorie-Calculation

Calorie calculations for runs require that you enter your weight. Strava will use your weight and the elevation data and distance of your run to estimate calories burned. If you're having trouble getting calories calculated for your Runs, check or reset your elevation correction by following the instructions on Elevation Correction for your Activities. Calories for runs are a function of speed (grade adjusted), weight, and moving time. Multiply these together with a scaling factor, and that's the estimate.

http://www.dcrainmaker.com/2010/11/how-calorie-measurement-works-on-garmin.html

It then combines this data with heart rate information from the ANT+ heart rate strap. Specifically, it evaluates the time between heart beats (beat to beat) to determine estimated MET (Metabolic Equivalent), which in turn is used determine actual work expenditure.

In short, no methods are accurate, but personally, I do believe that calories consumption have to be related to effort and effort is directly related to cardiac activity.
In my case, there is no doubts that Strava is way too generous on the expenditure, I have seen more than 1500 calories difference on a single long run.



Well, If you want to feel good and eat cheesecake, might as well stick with Strava ;)

Road to recovery

Running long is cool, but If you do not pay attention to your recovery, You will not do it often.

Myself, I usually feel very tired after the run, and all along the day. Now, I am stretching just after the run for half and hour. It is helping, but not magical by any mean. At least, after this, I can go back on my bike which seemed totally impossible an instant before.

I used to take some Ibuprofen, but now the pain is bearable, proof that either, I hydrate and eat better, or my body adapts to the stress of the run.

I can still feel a light headache and obviously, very sore muscles. Tension in the back and shoulders, too.

Calves after the long run.
Blood fed.

One technique for the day after the run, to ease recovery, is do to a quick slow run. Mostly to get the blood flowing.

After run snacks.
Notice the 30g organic protein bar ;)

Proteins are key elements in the rebuilding of the muscle. If you do not eat lots of meat, you are back to whey protein supplements, usually in energy bar, or vegan sport recovery substitute, like Vega. Intake of carbs to refuel the muscles is important too. Coffee is not advised - it is a diuretic - but, well, it was the morning after all.

Stretching the back... hard.

Stretching the psoas, even tighter

But this morning, I found that the sun salutations really helped. A long series stretched all the sore muscles and I began to feel my body moving again. I just got back 30 years in 10 minutes, before it, I was limping like a retired war invalid. Add a 45 minute swim on top of that, and I feel ready to tackle tomorrow's easy 5 miles.

As you can see, this is winter in Hawaii. I have a sweatshirt in the early morning ;)

Could have been the last one of the long runs...

As I am closing week #13 of my training plan.
However, I have one bonus week. I need to check if this is better to have 3 weeks of 'Taper' activities instead of 2, or add another long run, maybe 20 miles ?

Anyway, this one was fun.
I tried to keep a marathon pace, around a stable heart rate of 120. I was getting tired toward the end, but at least I did not fade that much this time.

Early morning, but those guys were already very noisy.

The light was incredible this morning

Haleakala

Clouds streams

This is the fence I jumped a couple of weeks ago
Those Ka' Ohana O Kahikinui are not cool.
not at all.

No Sign Hunting.
It is dead already.

South shore. Amazing.

The place is crappy,
but the view is magnificent.

Maui Vineyard Tourist Attraction
Except to get wasted at the Wine Tasting,
Doesn't seem to be worth it.

Long run Summary.
Hey, I did a Half Marathon in less than 2 hours ;)

Gosh, I feel tired now.

Back on diet - part 3 - Back on track

After one week in California, I am back on my current plan, i.e. 2000 calories a day and 600 burn through exercise. So far, so good, I already lost a couple of pounds, it seems.

In this house, everyone, even the dog, is on a specific diet. Hard to resist, but right now, I am working on greed and temptation. At one point, I imagined to remove some food totally of my diet, like chocolate. Not that I cannot afford it, calories wise, just too hard to only take the recommended serving.

I don't know why it is so hard for me, I just cannot stop. 

I call this this the Pim's effect, where usually, I start by one and end up eating half of the box.

Barnaby's raw food diet

So far, so good. It is tempting, but I usually stay on the recommended dose. What I don't like in this approach is the constant surveillance, and guilt associated. I really prefer my lunch strategy, which is way more simple. Always the same thing at the same time. 

Well, if our dog can eat the same thing every day, why can't I ?

Good Morning Scale

Another morning ritual.

You need to substract 0.9, I've got my pyjamas.

I am hovering between 147 and 149 pounds right now, I.e. 67kg. My sophisticated scale give me an average of 15% of BMI - Fat Index. And yes, I need to check my BMI at a clinic soon, those scale are average at best. It is not too bad, Athletes usually go under 10%, Ultramarathon runners are around 5-6%, and the American average is peaking at 28% now.

Based on a book, everybody can reach 12%. Going under is more genetic related and can become really arduous. I set my target to 12% for this marathon, i.e. need to loose again 3% of fat.

150 * 0.97 = 145 pounds as a target.

But because I am hardcore, I set 140 pounds as a goal. I like round numbers.

Yoga Man

A quick morning post for a morning subject. I am really convinced that stretching a lot is a big part in my partial recovery. Specially, the morning one, when I salute the sun. Seems a little bit grandiloquent, and the fun is usually already up (I have a tendency to work late nowadays and ccan barely get up before 7AM - I used to do better), but you got the point.

Sun Salutations - Part1

Sun Salutations - Part 2

However, can you appreciate the new wood boards on the Lanaii ?
Thanks Manu!