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<p>Good lord. I think that earns the “You Are an Animal” prize for the day! The high knee action would be the final straw.</p>
<p>Rachel Cosgrove made me do forward lunges with a twist, holding a dumbbell in the Spartacus workout. I thought I was just going to keel over right then and there. Adding upper body stuff to big muscle lower body exercises just sucks the oxygen out of your lungs… Unbelievably effective for fat loss.</p>
<p>My lucky day!</p>
<p>When I bought this crazy [Goretex</a> Pro shell](<a href=“http://marmot.com/products/silverton_jacket]Goretex”>http://marmot.com/products/silverton_jacket) back last fall, TJMAXX had two of them in my size. I didn’t think they’d sell them, even at half price $250. It’s a steal for a super high-end GoreTex shell, but still… a ton of money for what looks like a rain jacket with no lining, no insulation. So, my plan was to buy one, stick it in the closet, and wait for the other one to hit the clearance rack, at which point I’d take back the first one and buy the other one at clearance (another 20% off).</p>
<p>I’ve kept an eye on the other one whenever I’m in the store. Just before XMAS, the racks were stripped bare, down to just four winter jackets in MEDIUM, and the GoreTEX shell was one of the lonely four!</p>
<p>So, I stopped in today, and they had moved the left-over Marmot stuff from the fall to the clearance rack. I did the swap (I never remove tags til I wear it and always keep my receipts) and am now the bargain-hunting owner of a $500 GoreTex Pro shell jacket for $179! I would never pay retail for one these things, but sometimes a bargain is just too much to pass up. This thing is fully lined, weighs under a pound and would keep you dry for hours standing under a waterfall.</p>
<p>But, wait, there’s more…</p>
<p>One of my favorite jackets is the [ultra-light</a> Brooks running jacket](<a href=“http://www.brooksrunning.com/LSD-Lite-Jacket-II/210265,default,pd.html]ultra-light”>http://www.brooksrunning.com/LSD-Lite-Jacket-II/210265,default,pd.html). Weighs just over 4 ounces, stuffs into its own pocket, and no excuse for not having it whenever there is even the slightest chance of rain – in the console of the car, in the backpack, or even clipped to my waistband on a walk/jog. The only problem is that it is not really water proof, just water resistant. It’ll get you home in a sprinkle, but if you get dumped on, it’s going to soak through.</p>
<p>So, lo and behold, TJMAXX had a [Marmot</a> Essence jacket](<a href=“http://marmot.com/products/essence_jacket]Marmot”>http://marmot.com/products/essence_jacket) on the clearance rack. Same thing. Same ultralight hoodie, except that this one is 100% waterproof and 100% wind proof. A true ultralight laminated rain jacket. 6 ounces and still stuffs into it’s own pocket, the same size as the Brooks. Now, I’m not about to pay $185 for an ultralight rain hoodie. Sheesh. But, $59 on the TJMAXX clearance rack? Sold… The perfect stuffable rain/wind hoodie for fair weather activities any time of year. This thng is going to live in my hiking backpack in the summer. Wouldn’t hold up to constant heavy duty use, but a jacket like this stays folded up at the ready 99% of the time.</p>
<p>BTW, a couple of the [800</a> fill Marmot down puffy jackets](<a href=“http://marmot.com/products/zeus_jacket]800”>http://marmot.com/products/zeus_jacket) made it thru to the clearance racks at $80. That’s a pretty sweet deal. They had one red one and one medium gray one. I wore mine today over a fleece quarter zip with a temperature of 20 degrees and was warm even while the car was heating up.</p>
<p>Well I got caught. Spent over 300 bucks for shoes for daughter son and of course Dad at my daughter’s coach’s running store. But still caught a lot of flack for my tjmaxx running clothes that I didn’t purchase there.</p>
<p>Back from the gym. I forced myself to get it done before evening as I know I really hate working out at night and would rather snuggle in on a cold night. Walked on the dreadmill for 70 minutes so I could finish watching Dr. Oz. Had some interesting workout moves.
Here is the link to the 9 minute workout he featured on the show. [Chris</a> and Heidi Powell’s 9-Minute Workout | The Dr. Oz Show](<a href=“DoctorOz - YouTube”>DoctorOz - YouTube)</p>
<p>It included a reverse lunge with a twist, commando pushups, squat jacks and leg levers.
Reminded me of your workouts idad!</p>
<p>I finished with some work on the weight machines and some pushups using the Smith machine. Good workout for me to get back in to shape! :)</p>
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<p>I don’t think I could do that one for 9 minutes. I really struggle with no-rest intervals!</p>
<p>I think many of us would struggle doing that for 9 minutes! My glutes are already sore from my walk. sigh…</p>
<p>It’s all your fault! Here I was all ready to take a rest day when I remembered the blasted challenge. I can’t blow it off on Day 3. So it was off to the basement.</p>
<p>I figured I’d start exploring what I could do to turn this into a “metabolic conditioning” workout. So I did the first round:</p>
<p>10 bodyweight squats
10 pushups
10 kettlebell swings (44 lbs)</p>
<p>That took me, on average, about 75 seconds to complete non-stop (a little less early on, a little longer later), so I figured I would do one round starting every 2 minutes, giving me about 45 seconds of rest between rounds.</p>
<p>I made it six rounds. Twelve minutes. 60 squats. 60 pushups. 60 swings. The pushups were the limiting factor. I was really struggling to get 10 done in the last two rounds.</p>
<p>My heart rate was steadily increasing. The rest time between rounds was a little to short to get a lot of recovery. I saw a max of 87% of my peak heart rate.</p>
<p>I probably should grab a light DB and do goblet squats. Bodyweight squats are really easy for me, but they are a good warmup for each round. If I loaded them, I’d have to go start a round every three minutes I think.</p>
<p>Nice score on the jackets, iDad! That’s an amazing haul for that money.</p>
<p>Ran 5.1 dark, cold but clear miles with my headlamp and knuckle light on the trail. Only saw 2 other runners and they did not have lights. I don’t know how they can see!</p>
<p>3 sets:
15 kettleballs (15#)
10 goblet squats (15#)
10 pushups</p>
<p>Since I had a couple of hours between sets this was no big deal - however I don’t think I’m going to be able to do 10x31 pushups. So we’ll see. I’m huffing by the end of the pushups. Tomorrow I have to go to the gym and not just do this.</p>
<p>I think HOPS rules are that we only have to get up to 31 pushups total by the last day of the month.</p>
<p>I just started doing sets because I don’t like doing ONE of any exercise. I’m an ol’ creaky (formerly) fat guy. Takes me at least a few reps to get going! I don’t even know how I would do ONE kettlebell swing. I’m pretty sure I’d pull a muscle or something. :)</p>
<p>I know right now that I won’t be doing 300 pushups in a day. I was really grinding hard to get to 60 today. This challenge will be good for my pushups.</p>
<p>^Yeah, I understood the rules, but I figured starting at one, when I know I can do about 12 pushups was silly. I think what I’ll do is try to get up to one set of 31, and then a reasonable number of other sets. I figure the main thing is to do at least +1 of whatever you did on day one. OTOH it would be interesting to see if I could do 310 pushups in a day. You couldn’t do one push up every two minutes for about half the day? I think I could. :)</p>
<p>2.6 miles interval, running between 3 to 8.5 MPH. felt really good but don’t want to push too hard. </p>
<p>did also about 40 minutes on various weights/machines.</p>
<p>Bought my second pair of Adidas Adizero Adios 2 running shoes. I bought my first pair last summer with the original intent of using them for road races and track intervals as my more traditional running shoes seemed too clunky on the track. I feel fast in these shoes and am now using them as my every day running shoe. I am a severe pronator yet I have no problems with these shoes. If you are looking for a lightweight shoe but don’t feel comfortable with the newer minimalist shoe then I highly recommend this model.</p>
<p>Sounds like a great workout DadII. Mixing running with strength stuff, even on alternating days, is a great way to avoid overuse injuries from either one. Geezer bodies need recovery days in between doing the same stuff.</p>
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<p>Since Hops Scout has everybody doing squats, here’s a terrific new video teaching the goblet squat and two more variations. A little “jargony” in places, but pretty clear instruction from two guys that I definitely pay attention to. The Gray Cook in the video is the Physical Therapist who came up with the Cook hip lift that I do in my warm ups these days.</p>
<p>[FMS</a> Unplugged: Ep 3 - Cook - ing the Squat](<a href=“Articles | Functional Movement Systems”>Articles | Functional Movement Systems)</p>
<p>These goblet squats can be done just as easily with a DB, holding one end like a wine goblet. Or a gallon jug of milk. Or a backpack filled with books. Or a big rock. Or maybe your cat. Enjoy.</p>
<p>Those Adidas shoes look pretty fancy! My “running” shoes are probably an ounce or two lighter than my hiking boots! I think they have hardened steel pronation control…</p>
<p>Knock on wood, I haven’t had any foot pain since I started wearing them back somewhere around 240 pounds. I just laced up a new pair last fall. The old pair now sees workout duty exclusively. I’ve also got a black pair that sees some round-town walking duty in the summer time.</p>
<p>From what I’ve read (maybe MOWC can verify this?) the whole concept behind the minimalist shoe concept is that it “forces” you to run naturally i.e. forefront strike. The problem that I had with the vibrams and some of the NB minimal shoes is that they offered no protection and felt too “jarring” for these old bones. The Adidas shoes I have offer just enough protection with a low heel drop. Plus I feel that I run more efficiently with better form than with the heavier shoes.</p>
<p>Squeezed in another mile last night running on the streets of Boston. It wasn’t planned. We were walking to a restaurant and I found that I forgot my wallet. So I started heading back to the car to get it and decided to run because it was so cold out. I almost got a ticket because I didn’t put any money into the meters - I forgot that the meters run pretty late in Boston. Fortunately there was still ten minutes on the meter - I would have been ticketed as I could see the police walking down the street as I arrived at my car. Was dressed in a long-tee, fleece and down coat. I saw four guys in full running gear (tights, compression shirts, caps) around Symphony and one guy running in shorts and a long-sleeve tech around the West End. Temps were about 25 at the time. They dropped very quickly from there. It was about 14 when we got home.</p>
<p>ohiopublic- The minimalist shoes are supposed to let your feet move more “naturally” which would lead to a forefoot strike. The problem is that some people still heel strike in them and there is no protection and it leads to stress fractures and achilles problems.</p>
<p>I think you would love the Altras. They are zero drop but have cushioning. Also, the Brooks Pure line is a similar concept but with not as level a drop.</p>
<p>iDad- I really think you are ready for some lighter run/walk shoes since you lost so much weight. When it’s time for shoes, let’s talk about stepping down a little from the clunkers but still something with support.</p>
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<p>Yeah. I’ll probably go with the Brooks Adrenaline next time. My options are somewhat limited because I have no prayer of getting a good fit unless there are wide widths in a shoe. At this point, I know what size fits with the SuperFeet insoles in the Brooks line, so it’s easy to find an online deal. That’s no small matter. I tried on a half dozen sizes of one Brooks shoe to find the one that fit without cramming my toes together – starting with the one the “expert” fitter recommended (that was two sizes too small…).</p>
<p>If I were to go to a different brand, it’s not only finding models available in wide, but finding models available in wide that I can actually try on!</p>
<p>The Adrenaline is also nice because there’s a black version (just the ticket for walking around when you want something with long pants just a little dressier than white running shoes, but plan to do some serious walking. The waterproof GoreTex version would also be very handy around here.</p>
<p>Alas, I run so little that this brand new pair is in no imminent danger of being replaced. On the other hand, the new pair is so comfortable, I might just rotate those into general workout and Airdyne use early and rotate the old pair into car washing duty. In any case, not much of an issue around here this time of year!</p>
<p>I’ve been wearing my new heavy duty [low</a> cut LLBean hikers](<a href=“http://cdni.llbean.com/is/image/wim/241608_31089_41]low”>http://cdni.llbean.com/is/image/wim/241608_31089_41) around this winter. Fantastic. I should have gotten something like this years ago. GoreTex, so they are totally water, snow, mud proof. Big heavy lugged Vibram soles for good traction on ice and snow. We have so many days when stepping in deep snow isn’t a concern, but there’s ice and snow and mud everywhere. And, this qualifies for “dress shoes” in New Hampshire!</p>
<p>These are perfect. Good to put some miles on them, too. Even though they are made by the same Italian company, they need more breaking in than the all-leather high top hiking boots.</p>
<p>I have elected to take the day off. Fridays were going to be my “hard” days in the gym, but I walked up a 2% incline on the treadmill last night and my calves are rock solid today!</p>
<p>I will complete my challenge goals as part of work this afternoon 
but otherwise I’m taking the day off.</p>
<p>Instead I’m trying to get my new tablet figured out before work…</p>