<p>sewhappy:</p>
<p>Building some muscle will provide noticeable benefits pretty much 24/7. Just makes everything easier.</p>
<p>36 mins. Nice weather – 60 degrees with no wind or rain. Wore a short sleeve tech tee which was just fine. Sleeveless also would have worked.</p>
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<p>What was mildly unnerving is that everyone that I passed by had a winter coat on.</p>
<p>I have a pair of light, fleece New Balance running gloves but I’d need pockets to put them in if it got warmer. I can play around over the weekend. It’s supposed to be cooler this weekend.</p>
<p>Burpee Fusion in the basement for me. 22 minutes and 44 seconds. 108 kettlebell swings. 54 burpees (with pushups). Saw a peak heart rate of 90% of my max, but this workout is always tough. Every single time I do it.</p>
<p>Then, I grilled a 16 ounce rib eye steak from my local butcher shop, next to a couple of yellow squash on the grill. Yum. The best of low carb!</p>
<p>I’ve done a better job of working out this week. Hopefully I can continue that into the next few weeks. </p>
<p>Last night I started with some monster walks which did not start out well. Earlier in the week I had used the blue band which seemed tough so I pulled out the green band. Yeah, that was a mistake… barely went a few feet before snap! So I pulled out the blue one again 
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<p>Then I hit some TRX Lunges with kettlebells in the suitcase position. And some med-ball rotation throws. </p>
<p>Today I hit the “mix 3” on the elliptical for 10 minutes. Then I busted out a 'bell for some single leg deadlifts. Then some single arm swings. Finished with some shoulder stability work with the 'bell.</p>
<p>Had a patient make the comment about how she’d end up on her face while I was doing the SLDLs. :)</p>
<p>Ouch. I wondered what happens when you break one of those mini-bands! I use the blue mostly. Did some monster walks the other day when I couldn’t do the outdoor part of my current warmup.</p>
<p>I miss my rotational med ball throws. I have a concrete foundation wall in the unfinished part of the basement that I could use, but I’ve been afraid that it would make a helluva racket for the neighbors. They are so used to seeing me outside doing overhead med ball slams that they probably wouldn’t care. Maybe I’ll try the kneeling ones. Can’t generate as much force, but they are fantastic for reflexes and core.</p>
<p>I’ve got to sit down this weekend and pick a bunch of new exercise for Phase III of New Rules. 6 to 8 rep sets, so I’ll be going heavier. Definitely time for some SLDL.</p>
<p>BB:</p>
<p>I found this GPS track and Google topo map of the hike to the beach and then to the Falls.</p>
<p>[Trail</a> Map of Hanakapi’ai Falls, Na Pali Coast, Kauai | EveryTrail](<a href=“AllTrails: Trail Guides & Maps for Hiking, Camping, and Running | AllTrails”>AllTrails: Trail Guides & Maps for Hiking, Camping, and Running | AllTrails)</p>
<p>8 miles round trip. It sounds like the trail from the beach to the Falls is not that steep and the 8 mile round trip is certainly do-able for a day hike. It looks like 5 to 6 hours for non-expert hikers. 1.5 hours to the beach. Another hour to the falls, so people are making pretty good time. The fast guys cut hours off that time – trail running.</p>
<p>From everything I’ve read, if it were me, I would try for the falls if the weather were good, figuring I could always turn around at the beach. Honestly, though, it doesn’t sound like the hiking is that difficult with rain and mud being the big challenges.</p>
<p>Upon further review:</p>
<p>Here’s a [hi-def</a> YouTube video](<a href=“Kauai, Hawaii | Na Pali Coast | Hanakapiai Falls Hike - YouTube”>Kauai, Hawaii | Na Pali Coast | Hanakapiai Falls Hike - YouTube) of the hike from the start of the Kalalau Trail to the beach and then on to the falls. Most of it looks like easy smooth dirt trails where you can make very good time, with one rocky bit in the first mile at the start of the trail. And, the rocky bit doesn’t look THAT bad. That would be a good trail in NH! All the stream crossings look easy. I would definitely do this hike.</p>
<p>Carried a computer home from the office yesterday. A mild workout involving moving monitors around at the office, changing the disks in the computer, boxing it up, carrying the box to the car and then home. It was your typical Dell XPS Studio computer so not too heavy, not too light, certainly a lot lighter than a 27 inch iMac.</p>
<p>I’m going to strip some of the old computers from parts and toss them out and may set up the computer from the office. This is one of two computers that I bought several years ago that I don’t need in the office anymore.</p>
<p>Re berries: I had blueberry pancakes with a few raspberries on top for breakfast. </p>
<p>I did a dozen or so burpees (with pushups) on Wednesdays, and I’m still slightly sore. Happy that the gym was open again on Wednesday so I could do pull ups instead. :)</p>
<p>Swapping out disc drives and cards and so forth is sure a lot easier on that Dell than it used to be back in the good ol’ days, though. Sheesh, it used to be a major project just to get the cover open.</p>
<p>I have found that sort of things is a great use of my little Petzl headlamp. Strap it on your head and have nice light where you need it. No more holding a flashlight in your teeth! Which reminds me, I’ve got to reassemble my headlamp/flashlight kit and stuff it back in the bottom of my backpack. I had all the lights and batteries out on a shelf next to the battery charger for the hurricane.</p>
<p>I’m hiking Monday, 43 degrees for a high and the first time with sunset right after lunch! I’m going to do Mt. Major, overlooking Lake Winnepesaukee. Pretty short hike. 3 to 4 hours maybe. I’ve got all the layers, I just don’t know which ones I’ll need! I think the short sleeve shirts and the shorts can officially come out of the rotation. Tops are easy enough to add/subtract on the trail, but I have no clue what combination of baselayers and pants are warm enough, but not too warm hiking.</p>
<p>This Dell just has two thumbscrews to get the cover off and the 3.5 inch bays are close to the edge so it wasn’t that hard. I think that it’s always been true that the biggest worry on working on Dell desktops is getting cut by a sharp edge. I was working on the floor with it but I had enough lighting in the office.</p>
<p>That sounds like some pretty serious hiking with cold weather. I assume that there will be a decent number of people along the trail. I still have to work out the cold weather gear and I’m just going out for 10- 30 minutes.</p>
<p>Played 1.5 hours of doubles this morning. It went fairly well though I was really rusty. I’m hoping that I didn’t damage anything as I’m playing tomorrow morning too.</p>
<p>Slowest 10K ever this morning. Over 1:01. Very hilly course and I have the half marathon tomorrow. Ugh. Did win age group and got a hideous little medal. My age group award from 7Bridges came in the mail and it’s gorgeous. A large glass beer stein with the race logo and date engraved on it. Very nice. I volunteered at the finish line of the 5K after my 10K this morning. A local woman was 2nd in the 10K and won the 5K. She’s a beast!</p>
<p>iDad, my husband likes a couple of ideas mentioned on the Harriman Hiker guide we were just looking at – the wicking under layer and windproof, waterproof, breathable windbreaker shell outermost layer.</p>
<p>I wish you could post a picture of your awards collection, MOWC. :)</p>
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<p>The windproof/waterproof/breathable shell layer is too hot for the kind of hiking I’ve been doing unless it’s actually raining or howling wind or wicked cold. Despite the claims, anything that is truly waterproof is not going to breath enough for heavy sweating. You end up drenched. I have a new GoreTex Pro shell (irresistable half-price TJ MAXX deal on a hideously expensive jacket), but I’ll won’t be wearing that on a clear 40 degree day this week. I will have my rain jacket/pants in the pack. Those are waterproof and double as “emergency” warmth/wind protection if I’m cold.</p>
<p>In the 40s, I would not be at all surprised if I end up hinking in just a long sleeve shirt on the way up and then add layers at the top and for the walk down. Layers are definitely the way to go because it’s so different huffing and puffing up a steep trail versus sitting around on a windy summit not moving.</p>
<p>Ah, well, it sounded like you were asking for input. My husband walked over when I had the Harriman Hiker guide up on the screen and his comments were based on what he felt was good in fall, down to the 20s, teens, even below – windproof down jacket, Gore-Tex underneath near the body, Gore-Tex socks, and layers as you’re saying.</p>
<p>I once won my division in a 10K race in 59 minutes. It was pretty funny as the race consisted mostly of people much younger than me (teens at the school) and much older than me (Moms) all of whom ran, much faster. It’s the only running medal I will ever receive.</p>
<p>Back when I did a lot of cross country skiing, I frequently ended up in nothing but a turtle neck and flannel shirt.</p>
<p>Deb:</p>
<p>Oh, I’ll be in the waterproof shell before too much longer! I think your husband’s advice is right on the money in terms of layering. It’s crazy how physical activity changes the equation. I used to run the snow blower in the 20s with a howling wind, in just a long sleeve turtleneck shirt and my winter jacket, with the fleece liner removed!</p>
<p>I’m such a wimpy fair-weather hiker that I’m thinking about top layers that are water resistant – they’ll keep you dry in a half hour shower, but not a drenching all-day rain.</p>
<p>BTW, you guys talked me into walking on the wild side. I’m keeping the red down jacket and taking the gray one back. And, I’m sending the black windshirt back and getting the [“don’t</a> shoot me, I’m not a moose” orange one](<a href=“http://ecx.images-amazon.com/images/I/71A00b1q1pL._SL1500_.jpg]"don’t”>http://ecx.images-amazon.com/images/I/71A00b1q1pL._SL1500_.jpg).</p>
![http://ecx.images-amazon.com/images/I/71A00b1q1pL._SL1500_.jpg]"don’t](http://ecx.images-amazon.com/images/I/71A00b1q1pL._SL1500_.jpg%5D%22don't){kind=link}
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<p>If I recall how hard cross country skiing is, I’d probably be down to a sleeveless mesh tank top and still sweating like a pig! 
I only remember thinking, “this is supposed to be fun?”.</p>
<p>I think a male being will almost always tend to run warmer than I do, as I tend to get cold easily. The capris have got to be the reason I’ve been able to get away with just a tee or sleeveless top out running at a temperature when it sounds like some males might put on a long sleeve tee. I’m not moving at a speed like BB.</p>