<p>Yeah- cold. As I feared, I did NOT get up this morning to run before work. It was 28, dark and I was afraid there was some ice. I am going to run at lunch for the first time in ages. It’s sort of a process, but I have a conflict after work, so I need to do it.</p>
<p>Adventures in running… 32 degrees at 11:40 when I headed out to run. Nice having a small lockerroom here at work. Found a great new route consisting of a new run/walk path right across from the office (actually on the site of my company’s future HQ building) which led me to a neighborhood I did not know even existed. Followed a long residential street and hit a major road and turned around at 2 1/4 miles. Added on somwhere else for a 5 mile run. Got back to the building and went back to the lockerroom to clean up. In the middle of this, with me at the back of the locker/restroom, the automatic lights went off. PITCH black! I fumbled for my cellphone (thank God for flashlight app) and lit my way to the entrance door where I triggered the light. Geez. The room doubles as a storm shelter, so I mean DARK!</p>
<p>Well, it was a “win” just to skip down the stairs to the basement for a workout. I was borderline thinking rest day because, to be honest, I’m pretty much whipped from the snow shoeing this week. But, it’s Wednesday. Wednesday is workout day. And, a new year is no reason to get off schedule!</p>
<p>It wasn’t a great workout, but I punched the clock. The only exercise that was really sub par was chin ups. I’m got some tightness between my shoulder blades and I didn’t really want to push it. I got 'em done, but they weren’t my best or easiest chin ups.</p>
<p>On the flip side, walking lunges with 2 20lb DBs were really good. I’m starting to appreciate how much strength is required to control the downward motion in a walking lunge and just touch the back knee to the ground. It’s a really hard exercise because it’s an “eccentric” exercise.</p>
<p>I got my HOPS challenge completed for the day. I substituted two sets of:</p>
<p>10 bodyweight squats
10 pushups
10 kettlebell swings</p>
<p>for two sets of my combo move in this workout (curl-squat-press). It was probably a bit easier than the curl-squat-press, so that was a good trade! But, both get me breathing hard.</p>
<p>Took a “lighter” workout today, but I still think it was a good one. I really didn’t feel like doing it, but I pulled myself out of bed (at 4PM ;)) to do it rather than taking a nap.</p>
<p>Started out with some bench press which I haven’t done in awhile…</p>
<p>45#x20 reps
95#x10 reps
95#x9
95x8
95x7</p>
<p>Back Squat (another I haven’t done in forever)
45x3
45x3
45x3</p>
<p>Deadlift (straight bar)
95x3
95x3
95x3
115x3
115x3
115x3</p>
<p>TRX Push Ups
3x4</p>
<p>KB Swings
3x4</p>
<p>Walked one mile on the treadmill (15 minutes)
Ran 1/2 mile on treadmill (4 minutes)</p>
<p>5 miles. I was thinking of a second round but it’s too cold out.</p>
<p>1st gym visit since Dec 17th. 2.3 miles on treadmill and about 3 minutes of stretch and weights. Felt good. Don’t want to over do it because of the long rest period. </p>
<p>I need motivation to keep going. Weight loss game has been won and beach vacation is over. Why do I want to run 3 miles every day?</p>
<p>
</p>
<p>I’m gonna have to defer to MOWC on that one, because I don’t think running 3 miles every day is an optimum approach to fitness for an ol’ (formerly) fat guy!</p>
<p>Why not take advantage of the winter weather and turn your primary focus to improving flexibility, mobility, core stability, and putting some lean muscle on your newly svelte frame?</p>
<p>I started [New</a> Rules of Lfiting for ABS](<a href=“http://www.amazon.com/New-Rules-Lifting-Abs-Myth-Busting/dp/1583334602]New”>http://www.amazon.com/New-Rules-Lifting-Abs-Myth-Busting/dp/1583334602) after about a year (and 70 lbs) of fat loss. I was shocked at the transformation in the way I looked after three or four months of that. It kinda made me mad, because I had just sent all my 32 inch pants to Goodwill, knowing that I would never fit in them (even after losing a lot of weight) and I had to go buy a whole new wardrobe because the 34s were falling off me. A commitment to that kind of strength training program kept steadily shrinking my waist while I got some actual muscles in my shoulders and legs. Crazy…</p>
<p>I feel like I’ve gotten a little bit off that focus with all my hiking last summer and fall. But, between now and the end of mud-season in June, I’m going to try to focus on core and strength training.</p>
<p>
</p>
<p>You need a new goal…</p>
<p>How about 2 miles per day? Or shooting for an annual goal?</p>
<p>Did:
2 sets of 15 kettle balls (15#)
2 sets of 10 squats
2 sets of 10 pushups</p>
<p>Yay, mathmom! I found that HOPS workout was easier today – I think because I was fullly warmed up. I did it yesterday after thoroughly stiffening up after snow shoeing and it really was a struggle.</p>
<p>I think it will be a fun diversion for January. I don’t think I’ll make it to 365 reps of each exercise…</p>
<p>I don’t know, DadII- running and fitness is such a part of who I am that it would be like not breathing if I couldn’t do it. That doesn’t mean I a,ways love it or want to do it every day, but I do it anyway. A lot of my social life centers around running, too, as well as ,any online friendships. When I am injured I do something else to stay fit and keep myself mentally sane. IDad is right, though, strength and core work are very important and I have been lax the past year. My job is demanding and I just can’t do it all right now. I will, though.</p>
<p>Nice running BCE and MOWC. I was going to do some spinning after an hour yoga class but the 17 degree weather won. Think the yoga helped my bum knee. Probably will go more often to yoga this winter on my off days. </p>
<p>Dad2-try running every other day.</p>
<p>Consumer reports had an article on diets in this minth’s issue.</p>
<p>Ballet class very good yesterday. My brain is cooperating and so I’m not all focused on learning the combinations and can focus more on technique. </p>
<p>It’s making me feel longer, taller. Walking/running/weights make me feel shorter but stronger. Swimming makes me feel humble because I’m so lousy at it. </p>
<p>All good.</p>
<p>Trying to motivate myself to get to the gym this morning. Usually I am long gone by now but it is snowing and road conditions aren’t great. H and D2 are heading to the gym this evening so I may wait to go then.</p>
<p>0 degrees out this morning. I didn’t see any runners. It’s a balmy 19 now.</p>
<p>I wanted to go to the Y to knock off a few more miles last night but didn’t feel like going out because of the weather. I’m visiting a relative in Boston tonight so working out is going to be tricky today.</p>
<p>Weights today. I’m getting closer to being able to do my regular workout, but I still can’t do reverse lunges or pushups, and had to lower the weights for my upper body stuff. It’s so nice outside, I wish I could go for a run.</p>
<p>I don’t know about you, but I hate reverse lunges every time I do them. My big toe on one foot doesn’t like to bend up and that makes reverse lunges really annoying. I still do them because it’s a great exercise, but I hate them. I’m not sure if the ValSlide version is better or worse!</p>
<p>Yeah, I hate them every time I do them too. I do them with a 20lb weight, a twist in the lunge, and then a knee raise at the end. It gets my heart rate up very effectively.</p>
<p>3 miles.</p>
<p>I brought in two sets of workout clothes and towels for two workouts. A morning workout and a late evening workout. Morning turned into afternoon and evening is booked. I like the idea of bringing two sets of stuff so I can workout later on if I want to.</p>