Training for the Superhero Strides for CF 5K

Hey everyone, only one month till the start of the Superhero Strides for CF 5K. It’s time to really buckle down on my training. I had a good week of running despite some wind, rain and pollen last week. .

Monday – 2.5 mi run, 1 mi walk/jog w/ Amy

Tuesday – 2 mi interval, 30 sec run, 30 sec walk, 1.5 mi walk/jog w/ Amy

Thursday – 1.75 mile hard run, 1 mile walk/jog w/ Amy

Friday – 1.6 mile interval, 30 sec hard run, 30 sec walk

Saturday – 4 mi run

I got in about 12 miles running this week, planning on steadily moving that up and hopefully getting faster in the process, plus I did an additional 5 mies with Amy

Interval workouts have been a great therapy for CF.  The hard run, followed by a short walk, just preparing to run hard again has really worked my lungs. I can feel my lungs being blown and cleared out. It’s a great workout to throw in the mix.

On a side note, I hate pollen. Not just the fact that my truck has a tint of yellow covering it. But Amy says I look like James Franco with my red eyes and nose

. I love running outside and all the southern pollen probably won’t detour me but it's frustrating and not fun.

If you want to join me in the inaugural Superhero Strides for CF run an awesome race, have a great time and get a spectacular shirt register at http://superherostrides.eventbrite.com.

ONLY 5 days till the price goes up May 1st

Nashville's Top 30 Under 30

Awesome news coming out of Nashville Tennessee. Friday night was Nashville’s Top 30 Under 30 recognition ceremony. It was an amazing event full of raising money, CF awareness and fun.

With the support of all my family and friends I finished my fundraising efforts at an amazing $11,000 for the Cystic Fibrosis Foundation. That outstanding amount earned me the Breath of Life Award as the top fundraiser of the 2013 class of 30 Under 30. On a side note, this amount beat the previous highest amount raised by $3,000. This was an amazing honor and I have soo many to thank for their help.

To add to my personal success story, as a whole, we raised $106,000 for charity. That is a dazzling figure that will go on to help soo many people and really make a difference. The amount came from 30 individuals hard work, event ticket sales, an amazing silent auction and a highly successful bid for a cure.

They are already taking nominations for next years class. So if you know anyone under the age of 30 who has excelled in business and philanthrophy please send me a message and I will give you the information you need to nominate this outstanding individual.

Thank you to everyone who helped me hit my goal, helped raise huge amounts of money for CF and helped me strive to make CF stand for Cure Found.

Thanks Again

Jake

Calling All Superheroes . . .

It’s a bird, it’s a plane, it’s Superhero Strides for Cystic Fibrosis

Hey everyone!  It is time to dust off your mask and cape and join us for an awesome run in downtown Murfreesboro. Dress like the Hulk, wear your Captain America shirt or just run like the flash.

It’s finally happening!! I’ve been striving to have a run for Cystic Fibrosis for many years. Being active and running has been one of the best therapies I could have ever found to combat CF. Running has helped my lungs, my diabetes and my general health. So, I want to encourage everyone - CF or not - to get out the running shoes, get fit and come run with us and help raise some money to help find a cure for CF too.

So here are the details:

Superhero Strides for CF

May 18, 2013 – Central Magnet School

$25 before April 1, $30 before May 1, $35 after May 1

Awards for top times and best costumes

All the money goes to the Cystic Fibrosis Foundation

REGISTER at http://superherostrides.eventbrite.com

Hope to see you on May 18^th!

CF Clinic Visit - Fun at Vandy

Today, I had a regular Cystic Fibrosis appointment at Vanderbilt. And Gavin was a hit with the nurses. I go in every three months to check all key areas to see where my health is.  I wanted to share the results with all of you and give a brief explanation on what everything means:

Pulmonary Functions Test  (aka PFTs)

Spirometry   Reference    My Results   % of Predicted

FVC                   5.64 L             5.61 L                      99%

FEV1                 4.60 L             3.79 L                      82%

FEF 25-75          4.60 L/sec       2.22 L/sec               48%

PEF                 10.44 L/sec      10.76 L/sec             103%

FVC – Forced vital capacity (FVC) is the volume of air that can forcibly be blown out after full inspiration, measured in liters. This is basically your lung capacity.

FEV1 -  This is the volume of air that can forcibly be blown out in one second, after full inspiration. This is the most important number of the two as it most clearly shows damage, inflammation, plugs and trapped mucus. This is the number that is the focal point of your lung health.

FEF 25/75% - This is the measurement for the small airways farthest from the bronchiole. This is important to see how well your lungs are circulating air and can also be an indicator of inflammation. This figure can be tricky, as it is influenced by your FVC and FEV1 and can report deceptively lower if your FVC is high.

PEF – Peak expiratory flow is the maximal flow (speed) achieved during the forced expiration initiated at full inspiration.

The Reference is a figure derived from what would be expected of a healthy set of lungs based on my age, height and weight. Generally speaking 100% is the goal and anything over 80% is acceptable.

Also, my weight was up 4 pounds to 181, resulting in a BMI of 25.2. Weight is a very important factor for CF health. Due to digestive issues associated with Cystic Fibrosis, putting on and maintaining weight can be a struggle and needs to be monitored closely. Since CFers tend to get sick more often and can potentially lose significant weight because of this, it’s important to have weight to lose as sickness arises. Also, there is a direct positive correlation to healthy heavier weights and pulmonary functions results.

All in all, I was happy with the appointment. I still need to keep pushing my numbers out anyway possible, but happy nonetheless.

Snow, Rain or Shine: need to keep running

Good week for running and training, despite snow, rain, cold and wind.

Monday ~ 2.07 miles – 16:06 (7:47 p/mile)

Tuesday ~ Interval workout - 10 = 30 sec/30 sec sprint/walk

Thursday ~ 2.08 miles – 16:02 (7:42 p/mile)

Friday ~ Interval workout – 10 = 30 sec/30 sec sprint/walk

Saturday ~ Injury interruption

Saturday was fun, we had fluffy snow coming down, but unfortunately that made things slick resulting in a workout ending injury for one of my running mates. So pending no injuries next week, I should top 10-12 miles.

I ran roughly 6 ½ miles this week which isn’t a big number but I made every mile count. I’m learning with a busy job, bad weather, new son, early nightfall and life in general it’s hard to get long workouts in, especially, when I need to make times for my CF therapies. What I do is push hard. I strive to make my 20 minute workouts equivalent to others hour workouts.

With less than 50 days till my next 5K I want to increase my miles and my speed. I plan to add distance to my interval workouts and include a long run on the weekend.  My goal for the Special Kids run is to break 23 minutes, so 22:59 (7:25 pace). Needless to say, I have some work to do.

Help Fight CF - 30 Under 30 Fundraiser

I was recently honored to be selected to Nashville’s Top 30 Under 30 and with that distinction I pledged to raise money for Cystic Fibrosis. So I am asking all my friends and family for help.

HOW – How can YOU support Cystic Fibrosis and make a difference in many lives? First, go to my fundraising page below and donate, every bit helps. Next, forward the link to your friends and family. It’s that easy.

www.cff.org/LWC/JakeBachman

WHY - Why Cystic Fibrosis? For me it’s obvious. But for those who don’t know, Cystic Fibrosis is one of the most common genetic diseases in the U.S. with 1 in 25 people being symptom less carriers of the CF gene.  Additionally, 90 cents of every dollar goes directly to CF research making this funding first class in efficency. And I have witnessed first hand the life changing discoveries made over the past 30 years making CF donations one of the most productive and successful.

WHERE - Where will the money go? Donations go directly to research to help improve and extend the lives of those with CF while striving for a cure. What has been done with previous money donated and what are we planning going forward? Research money for CF has lead to advancements moving the median age of CFers from 5 in the 1950’s to 13 in the 1980’s to 37 today. This was made possible by advancements from improved pancreatic enzymes to enhanced respiratory therapies. Upon identifying the CF gene marker as part of the human genome project in 1989 we’ve seen an explosion in new medications and advancements. As for moving forward, we were recently introduced to Kalydeco, Forbes Top Drug Discovery of 2012, a medication developed with the intent to directly go after the defect in the CF gene. This is the first medication for any disease functionally addressing the faulty gene causing the disease. While Kalydeco is conditioned to help a portion of CF gene abnormalities right now, the goal is to continue to endeavor forward to address all CF genes. These life changing advancements have been made possible through donations. Can you imagine what we’re going to be able to do next????

Thanks in advance for all of your help.

Living with Diabeetus (Diabetes), just like Wilford Brimley

As I touched on before, Cystic Fibrosis causes many problems throughout the body. Another effect of increased mucus can be scarring on the pancreas resulting in an insulin deficiency.  This deficiency and inability to control blood sugar levels results in . . . wait for it . . . diabetes.

Monitoring your blood glucose levels is key.  I test my fasting glucose level in the morning with a goal of 80-120. I follow every meal with a 2 hour monitor aiming for below 140. I test the levels is through a finger prick and a blood glucose monitor (just like the commercials).

How do I control my diabetes? Through diet, exercise and more shots than a weekend in Cancun.

Counting carbs is where I begin. Could I cut carbs to eliminate the need for insulin? Probably, but it’s difficult for CFers. When I learned of my diabetes, I cut carbs and controlled my blood sugar level for a while. However, a CFers struggle to keep weight on makes it difficult to maintain a low carb diet. Also, my desire to stay active requires more carbs as well. I decided on a healthy diet, eliminating unnecessary carbs, while keeping the good ones such as pasta, fruit, grape nuts, potatoes and my personal favorite - gummy bears. Okay, the last one doesn’t have much nutritional value but I gotta have something. Eating good carbs at least makes every shot count.

Exercise is next. Cardio helps burn calories and sugar. This lowers my need for insulin and stabilizes my blood sugar levels. Not to mention, I already need to get a healthy dose of exercise for my lungs.

Shots, Shots, Shots . . . And now for the inevitable portion of diabetes, the insulin shot. I need carbs to maintain a healthy weight and lead an active lifestyle. But, I also need to offset the shortcomings of my pancreas. So, I am on a sliding scale where I take 1 unit of insulin for every 18 carbs consumed.  Generally I run 125 carbs for large meals resulting in 6-7 units of insulin. I administer the shots directly into my stomach.

Funny story . . . Back in the ‘90s and early ‘00s, I had a stint of passing out every time I got a shot. Needless to say, I had to get over that really quick when I began taking one 3+ times a day.