<p>Michael, you need to find new watering holes!</p>
<p>So glad new folks have joined this thread.</p>
<p>New Rules of Lifting in the basement tonight. Change of season. First workout in long pants (Brooks’ running pants) and a long-sleeve 1/4 zip over my t-shirt for the warm up and the outdoors stuff.</p>
<p>I’m kind of lazy, not moving on from Phase 2 to Phase 3. I need to sit down and pick some new exercises. I kind of like these, though. Today was squat presses and kettlebell swings. Rear foot elevated split squats and band-assisted chin ups. Trap bar deadlifts and pushups with my feet in the Jungle Gym straps.</p>
<p>Good stuff. Trap bar dead lifts felt good today.</p>
<p>Fresh Sockeye Salmon with a light basting of Spicy Maple Ginger sauce</p>
<p>Cals 1611
Fat 123 g
Carbs 27 g
Fiber 24 g
Protein 78 g
Sugars 7 g</p>
<p>Fat 73%
Protein 21%
Carbs 7%</p>
<p>I am still using the same belt when I started this journey. As of today, I am down 7 inches!!!</p>
<p>With rather intensive weight exercises, I think my weight plateau because of I am gaining some muscle mass, I am down 1 more inch from the time I started the gym with the same weight.</p>
<p>Rowing machine will be my focus for the next month or so. Tried one yesterday and like it for these reasons - I could row at my own pace; it is a full body work out, and it does not hurt my heel. Now I just need to develop a routing. Per the read out, I could easily burn 350 cal per 30 minutes. </p>
<p>Any tips/suggestions from your experiences on a rowing machine will be greatly appreciated.</p>
<p>I think rowing machines are hard and boring, but they are a good workout! Let us know how long you can stand it! And don’t believe the calorie read out on the machine!</p>
<p>Definitely fall. 37 degrees this morning for my 2 mile run. Heavy tech shirt with attached mitten-cuffs and long tights. Brrr. Nice, clear, crisp. Legs still trashed from marathon.</p>
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<p>That is awesome! I think it’s time for a new belt! I think that one of my best days ever was the day I no longer had to cinch my belt up under my belly! :)</p>
<p>As for rowing machines, I’ve never done them, but I understand they are a good whole body workout. The risk is that bad technique makes them rough on the lower back. Here’s great video from one of the top rowing machine companies on how to row properly. There’s very little back movement.</p>
<p>[Correct</a> Rowing Technique - YouTube](<a href=“http://www.youtube.com/watch?v=zQ82RYIFLN8]Correct”>http://www.youtube.com/watch?v=zQ82RYIFLN8)</p>
<p>Rowers would be a great way to do intervals – alternating short periods of hard intense effort with periods of easy recovery rowing. You can vary the work period maybe as short as 30 seconds to as long as couple of minutes. Rest can start at 3 or 4 times that length and work down to maybe a 1:1 ratio if you are super fit.</p>
<p>Our heating seems to be on the fritz, I may have to do exercise just to keep warm!</p>
<p>Weight is going for me when I replace weight exercise with swimming. But I am looking into doing weights also. My normal routine lately is 1.5 miles slow swimming (I cannot swim fast) + close to 4 miles fast walking. I do weights only once / week now, will figure out how to put them back into my routine. I eat whatever I feel and as much as I feel at the moment.</p>
<p>The rowing machine is a great workout. Depending on what program you do, you can build a lot of stamina like long distance running or focus on intervals and really kick up cardio a notch. Concept 2 and the like have chips that log your rowing workouts and keep track of all your stats.
Some people make it more exciting by participating in online rowing challenges to keep them on track like this one:</p>
<p><a href=“http://log.concept2.com/challenge/events/holiday.asp[/url]”>http://log.concept2.com/challenge/events/holiday.asp</a></p>
<p>That said, my rowing machine gathers dust in my workout room, because, as MOWC put it, it is hard and boring. I found myself choosing to run in the rain rather than row in the room, but YMMV.</p>
<p>Back from the camping trip and ran two miles on the treadmill. It felt pretty good overall. Wore a dri-fit tee instead of a sleeveless - I might go back to sleeveless on the treadmill.</p>
<p>Rowers tend to be noisy too and it helps to have good flexibility to reach the handlebar from its resting spot. I like how it generates ventilation from your own effort. The rowing machine, though, is typically my third-choice. First is running, second is elliptical, third is rowing machine - and it’s usually when my knee is having problems.</p>
<p>I got less that three hours of sleep last night (got into Atlanta last night and had an early morning flight back to NH) along with some sleep on the planes so I need to get a long nap in somewhere.</p>
<p>Gym workout today. Mostly cycling, a little running on the treadmill, and weights. I even got to do inverted rows since it was quiet and there was a Smith machine available. :)</p>
<p>Hi All! Back from California vacation. Loved it! Great temps to hike and walk. Did a wonderful hike in Muir Woods with H. That was my favorite! Took about 2.5 hrs. idad…I thought you would love hiking here. Also did some major urban hiking. 
Walked from our hotel in Fisherman’s Wharf to Chinatown, explored here and Union Square area and shopped for hours. Took cable car to Lombard Street and walked down the hill and on to the hotel. We walked for at least 6 hrs that day. Also walked a few miles every day before meals as we explored new neighborhoods. My next favorite hike was through the vineyards in Sonoma and Paso Robles. Amazing! even with all of the extra wine and eating out every day I didn’t gain any weight. That is a success for me! ;)</p>
<p>I did miss seeing D2 run her first marathon. 
She did well and enjoyed it. I haven’t seen her medal or shirt yet but I did see a photo of her at the finish with a big smile on her face. Looking forward to getting more details.</p>
<p>Making a big pot of Turkey Taco soup…more like a chili…with lots of beans for dinner. The difference a day makes in temps and gas prices is amazing! ;)</p>
<p>Haven’t posted or lurking for awhile. Decided that I needed an Internet break while my wife and I are refurbishing a century home for my company’s new office. </p>
<p>Unfortunately I (of all things) hurt my knee painting? Went to the sports med doc and the diagnosis came back with arthritic knees (patellar something?) i didn’t run for 3 weeks. So now I’m on a regimen of extensive stretching/strengthening quads, hips, it band, etc. so that the knee is strengthened. </p>
<p>Been only running 3x a week of 3 miles a day. Never thought I’d miss the weekly interval training that I started, but I do. I’m going to try some 200s later this week.</p>
<p>Chiro that is a 2:18 marathoner is doing ART and Graston which is helping. Gave me an ultrasound this last time. I’d like some opinions if anyone thinks ultrasound is worthwhile?</p>
<p>B***** getting old!</p>
<p>Lovely weather here so a friend and I had a great idea at the same time–she showed up at my front door just as I was getting ready to see if SHE wanted to walk! Had a nice long walk which included a stop to see an art exhibit at our local community college. Food for the mind as well!</p>
<p>Definitely fall in Philadelphia. Chilly, rainy and dark by 6:45. Down to the basement tonight for indoor cycling using a Kurt Kinetic fluid trainer (most realistic feel of any rear wheel trainer on the market) and a Power Tap hub rear wheel so that I can do structured wattage training. Using a training program put together for me by the coach of a local women’s racing team that my office sponsors. It will be very interesting to see whether I will be able to ratchet up my level of performance by April beyond just maintaining fitness.</p>
<p>Michael- if you need a riding buddy, my son is a triathlete in Phila. Lives in center city. I think he’s about finished outdoors for now, though.</p>
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<p>I think it can be IF done consistently. And in addition to other activities. But I think I’d spend more time on Graston Technique than ultrasound myself… more immediate results from my experience…</p>
<p>Agree with hops. I’ve never felt ultrasound has done much for me, but the Graston is a big help.</p>
<p>MOWC, thanks for the tip about your son. Like him, I’m back indoors during the work week. On weekends, I’ll still be riding outside through the winter with my bike club as long as road conditions permit. I live out in Abington and if your son is ever looking for outdoor winter rides, he’s welcome to join me. He probably is aware of it, but Bike Club of Philadelphia also does winter rides on weekends, conditions permitting, which leave from the Art Museum area. If he’s looking for indoor spinning classes, Body Cycle Studio (one of the places my daughter is a spinning instructor) offers great spinning in center city and at least one of the instructors is an accomplished triathlete.</p>
<p>I’ve had mixed results with ultrasound also, in fact when I was treating for my injured Achilles Tendon last summer, it often aggravated the injury far more than promoting healing.</p>
<p>I’ve had good results with Graston, provided the practitioner is well trained and knows how to use the tools without causing soft tissue injury from the treatment itself.</p>