<p>Tom:</p>
<p>Most people posting about pull up records and so forth are probably doing the bogus Crossfit [kipping</a> pull ups](<a href=“CrossFit - Kipping Pull-Ups - YouTube”>CrossFit - Kipping Pull-Ups - YouTube), which is just a horrible exercise, a shoulder killer.</p>
<p>Ten good clean chin ups is a very strong number for an adult, especially an older adult.</p>
<p>HR for last two 5ks that I ran. Both races the same HR —mile 1, 160-mile 2, 170-mile 3,179</p>
<p>So I’m putting myself out there with some pretty ambitious fitness goals this year, in hoping going public will push me to accomplish them. In true cc fashion, I have categorized them as Safety, Match and Reach (the overriding goal is to stay injury-free)</p>
<p>Safety - enter sprint triathlon, run sub 2:30 800 meters</p>
<p>Match - run sub 20 5 k, run sub 2:20 800 meters</p>
<p>Reach - run 2:10 800 meters</p>
<p>Dstark- remember that max heart rate is NOT any indication of fitness. It is simply an individual thing. My daughter has a very high max so her aerobic pace heart rate range is much higher than mine. Resting heart rate is the indicator of fitness.</p>
<p>I’ve got a couple of hiking goals for next year:</p>
<p>1) To hike the Ammonoosuc Ravine Trail on Mt. Washington to the Lakes of the Clouds hut and, unless I’m gobsmacked, a little further to the summit of Mt. Monroe.</p>
<p>[Ammonoosuc</a> Ravine Trail to Lakes of the Clouds to Mt. Monroe](<a href=“Mt. Monroe, Mt Washington, Mt. Jefferson #46, #47 on Our Quest for the NH 48 - YouTube”>Mt. Monroe, Mt Washington, Mt. Jefferson #46, #47 on Our Quest for the NH 48 - YouTube)</p>
<p>It’s 6.2 miles round trip to the hut. 2500 feet of elevation gain, but 1600 feet of it is the last mile, which is steep, rocky, and relentless according to all descriptions. Adding Mt. Monroe makes it a 7 mile round trip with 2900 feet of elevation gain.</p>
<p>My plan is to tackle three successively higher 4000 footers along the same ridge line: Jackson, Pierce, and Eisenhower. If I can do those, then I’ll probably give Ammonoosuc Ravine a go.</p>
<p>2) To get to the top of Little Haystack Mountain up the Falling Waters trail, and maybe on to Mount Lincoln along the Franconia Ridge. Same deal. Steep rocky trail up above treeline. The summit of Little Haystack is a 6.4 mile round trip with 3050 feet of elevation gain. I’ve done the first 2/3rds of this trail.</p>
<p>I just need to keep getting experience on steep rocky ledges, both uphill and down. Improve my endurance on the steep uphill sections. And, get a little faster. I need long days and nice weather to do any of these climbs. No way I want to be above treeline in nasty weather.</p>
<p>I’ve done a 6.2 mile hike with 2100 feet of elevation gain. And, separately, I’ve hiked short stretches that are as steep as these trails (Monadnock), so I think these are realistic goals. Just a question of when.</p>
<p>Mowc, ok. Thanks. I did not know that. My resting heart rate is around 54. When I wake up it is 46, but during the day it is really 54.</p>
<p>Ohiopublic, how old are you? 2:10?</p>
<p>Interesteddad, good luck on your goals.</p>
<p>Dstark - just tuned 56.</p>
<p>As a woman I’m happy to do 10 pullups 2 sets with about a 50 pound assist. That means I’m pulling up about 90 pounds. I’d love to do inverted rows, but there’s no TRX at my gym, and I really don’t trust the Smith machine and it’s set up in a way that makes it awkward. Never sure which way I’m supposed to face, I’m always sure the whole thing is going to fall apart…</p>
<p>I always weigh myself before breakfast, but sometimes at night - I lose a pound while I sleep. We are in our all the BBQ we can squeeze in before younger son goes back to Jordan mode. We actually skipped two parties yesterday, so that was a help! </p>
<p>I’m hoping to weigh the same on January 1 as I do now, but I won’t be skimping on holiday food. Just trying to keep up with exercise.</p>
<p>My 2013 fitness goal is to gain more muscle. My weight is okay but I want to be stronger and more agile. I want to work on my brain-muscle coordination, as well.</p>
<p>So my plan is to keep lifting weights on the horrible Hoist system in the basement at least three days a week. Oy, how I how I hate it! Then keep on with the ballet class, maybe add a second one weekly. I think it’s making me move in all sorts of unfamiliar and therefore challenging ways. And I am very fixated on the jumps. The jumps are very grounding, lol!</p>
<p>Keep the swim lesson going. Mainly I get a kick out of the teacher who is quite the philosopher, and I’m mighty tired and sore afterwards so it has to be good for me, right?</p>
<p>And then the wonderful morning walk/run with my dear neighbors. Must keep on with that, at all costs, too darn much fun to even think of quitting.</p>
<p>Oh, and regular intensive shopping expeditions. I burn a lot of calories on the hunt.</p>
<p>Blessings to all on this great thread!</p>
<p>My goal for this year is to run a half marathon. I’m giving myself the whole year to work up to it.</p>
<p>I was so lazy this morning. Got up at 7:30 intending to ride outdoors at 9:00. Temperature was 31 degrees with 15 mph winds and the thought of the wind chill factor, as exacerbated by the speed at which I would be riding, drove me right back to bed! Oh well, I will just punish my self today for being such a wuss by doing indoor training at wattage levels that make me cry :).</p>
<p>Actually, being a bit lazy on occasion in some form or another is not a bad thing. It’s so easy to become hyper driven in a quest for fitness and health. Sometimes it’s a good thing to forget about the metrics, pushing for a specific goal on a given day and just enjoy whatever it is you do for the pure fun of it. Some of the best bike rides I’ve done were where I forgot to recharge the battery for my GPS and as a result had no heart rate, wattage, speed, cadence, % incline measures or other performance metrics. It then becomes just all about the ride and how it makes me feel.</p>
<p>Ok, I’m done waxing philosophic. Time to get my lazy butt moving. And yes, when I ride indoors today, I will be using wattage training zones and monitoring my h.r. within each zone. I just can’t help myself ;).</p>
<p>Michael- you’ll appreciate this. Son brought his bike trainer home for Christmas and hooked up one of H’s bikes. He was in the basement (I still get a kick out of saying that here in TN since it’s so unusual) doing a 3 1/2 hour programmed workout. He CALLED up from his cellphone (we were upstairs) to ask for more gatorade. I posted about it on facebook and hilarity ensued. One of his former coaches wrote “Rookie! Stock up before you start!” Today he went out and ran 14 miles.</p>
<p>I have averaged 5.5 miles a day for 448 days. That’s pretty shocking. Not bad for an old lady! :)</p>
<p>Mathmom, so I see you lose during the night what I lose. Your pullups are great.</p>
<p>Ohiopublic, you are my age. You can really cook. What is your best 800 time ever?</p>
<p>Dstark - ran 1:57 hs, 1:55 college (quit after freshman year, regret it). 2:10 is a ridiculous goal. But I train harder now then back in hs. (Was a lazy runner. ) I have the quarter speed. Just need to stay healthy to train properly. Started back up running to lose weight and help my daughter compete. Plus I couldn’t take being around these fit cc dads. </p>
<p>I’m totally focused on competing now.could never really exercise just to stay fit.</p>
<p>MOWC, that’s funny about your son. </p>
<p>Weights today. I was able to do more of my usual routine today, less pain. I decided to try some of the machines for upper body. It takes a while to figure out how much weight to use and where to set all the adjustable things.</p>
<p>" Plus I couldn’t take being around these fit cc dads. " </p>
<p>Lol</p>
<p>Ohiopublic, those are great times. You are faster in the 800 than almost anybody at any age.</p>
<p>How many people can run a 2:30 800? Not too many…</p>
<p>What does your daughter run?</p>
<p>And how do you stay away from hamstring injuries?</p>
<p>MOWC, that’s so funny, he calls you on his cell phone from the basement, haha! I can’t fathom doing 3 1/2 hrs on an indoor trainer. I think I would have a mental break down let alone having my butt rebel.</p>
<p>Isn’t great though, watching our kids incorporate into their own lives a culture of fitness that perhaps in some measure they learned by watching us as they were growing up. The last time my daughter stopped over and used my basement gym, I heard all this pop music and her voice yelling about something. I openned the door to find she was watching a music channel on cable and was yelling coaching instructions to herself as she did a furious spinning workout on my spinning bike. Afterwards, she came up to the kitchen with a big grin on her face and announced “I really kicked my own butt!” I almost launched a mouthful of water across the kitchen table.</p>
<p>Yes. All that! ^^^^^^^</p>
<p>I don’t really understand his bike workouts, but it involves something he sees on his laptop as well as some other device and it is wattage based.</p>
<p>I need somebody to bring me gatoraide while I’m riding the Airdyne. Come to think of it, hula dancers in grass skirts fanning me with palm fronds would be nice, too. :)</p>
<p>Fat chance. My cats won’t even stay in the room while I ride that thing. They take one look at me and head for the door. I’ll just have to make do with a Nalgene water bottle, my Augusta National sweat towel, and a KMart box fan blowing on me… :)</p>
<p>When you stay on it for 3 1/2 hours, I’ll fly on up with some Gatorade!</p>