<p>30 minutes interval runs on the hotel treadmill.
Protein shake for breakfast, then…lunch:</p>
<p>1/2 a large date ice cream shake, and enough date samples that I can now identify a royal medjool, blonde, brunette, halawi, honey and barhi in a blind taste test. Yeah, A LOT of dates…</p>
<p>The carbapalooza will be continuing with happy hour at a sushi restaurant…</p>
<p>3 miles.
Dumbbells: curls, flys, delts, shoulder press, lateral raise, front raise, pullover, tricep overhead, tricep press, tricep kickback, rows, chest press, squats
Stretching video
Pushups
Machines: dip, pullup, adductor, abductor, abs, rotary torso, overhead press</p>
<p>I was unable to do barbell exercises today because my back was stiff, probably from tennis yesterday (serving for the first time in a long time usually means a stiff back for a day). I was also unable to do lunges because of knee issues.</p>
<p>It’s nice to have a good weight bench for some of the dumbbell exercises. I have an old Parabody flat bench that I picked up for about $280 in the mid-1990s. We had one of these (though it was incline/decline) in our office gym (it’s still there and used daily) and I thought that I’d get one too. The model in the office was around $450 so I got the flat version. It is built like a tank.</p>
<p>It’s also nice to have lighter weights. I used the ten-pound plastic-coated weights for some of the exercises with weaker muscles. I think that we have 1, 2, 3, 4, 5, 6, 8, 10 pound weights in various colors.</p>
<p>2198 calories, 29% carbs.</p>
<p>Knowing MOfWC, I think she is up to something like Leadville, Badwater, or some kind of run with the Raramuri. ;)</p>
<p>Ran a 10k on my dreadmill after work today. 52:35, good enough for my tired body. Gotta play with my Bosu toy. Idad, to answer your question, I do the “stork” stand on the ball with the ball side up. Not quite ready for the ball side down. One step at a time! :)</p>
<p>Well, I lost a post earlier. I’m having quite a few issues with CC, unfortunately. </p>
<p>CJane, I’d like to be doing whatever it is you’re doing. I made my mother a batch of date pinwheel cookies for Valentine’s Day - her favorite - and managed to get rid of them without eating any. Yay. </p>
<p>Today’s workout was the treadmill. I always found myself bored on the treadmill, so avoided it. Today I used a workout I found on Pinterest from Self magazine. 1 min warmup at 4 mph, then level 15 at 2.5 mph for 3 min, level 13 at 3.0 mph for 3 min, level 11 at 3.5 mph…and so on and so forth ad nauseum. Only for thirty minutes, but I found it challenging. I was definitely sweating and had the sense I had worked hard. </p>
<p>Today’s numbers (I feel like the Powerball or Keno announcer):
Calories: 1337
Fat: 65 g
Carbs: 119 g
Fiber: 13 g
Protein: 69 g
Sugars: 14 g</p>
<p>I just have to boast about my dinner today - which was a recreation of one course of a meal we had at a 3 star Michelin restaurant at our first anniversary. My husband was so sweet and raved about it, best version since we had it 28 years ago. It’s low carb, but not low fat. Poached salmon on a bed of steamed spinach with a red wine reduction sauce. Usually I just steam over water, but I had fish stock in the freezer so I used that for my liquid and used a carrot and a couple of pieces of fennel stock to lift the fish above the liquid, but I think the real secret to the yumminess of the dish is the red wine reduction sauce. I was supposed to use beaujolais and port, but had to substitute pinot noir (cheapo pinot noir) and marsala and brandy. You put about 3 cups (2/3 wine, 1/3 the other stuff) with two big shallots and cook until the liquid is almost gone and then you stir in a whole stick of butter. (Enough sauce for 4 servings.) Nap the plates with sauce, put on a serving of spinach and top with salmon.</p>
<p>Wow, everyone. Good eating and exercising!</p>
<p>Nothing all that exciting. I have been considering a small, very hilly,inaugural marathon in Tennessee’s newest state park. The race is next weekend and I haven’t done any long runs until today (1 week out). I truly fear being the LAST one in the whole race. I am not adequately prepared, and really consider it a training run. It’s one of those deals where I have to get up at 4:30am or so and drive 1 1/2 hours to the race. I am trying to get H to come with me to make sure I don’t die out there or something. Anyway, I entered today after the successful 3 hour run. It goes all over the Tennessee countryside and will overlook Cummins Falls. We’ll see how this all plays out.</p>
<p>Wow. Cummins Falls looks like the kind of place I’d enjoy hiking to!</p>
<hr>
<p>Boring workout in the basement for me this evening while my pork roast was on the grill outside. Good workout, but grueling for some reason. Saw heart rates above 80% of my max on a number of the exercises, which is pretty high for strength training for me these days. I was definitely huffin’ and puffin’.</p>
<p>MOWC–sounds pretty exciting to me. I’m in awe of your whole running career! Good luck on the upcoming challenge.</p>
<p>Pretty good day as far as food tracking:</p>
<p>Cals 1765
Fat 110 g
Carbs 102 g
Fiber 27 g
Protein 102 g
Sugars 50 g</p>
<p>MOWC, what an awesome track record, so to speak 
Nothing wrong with a “practice” marathon if your body will cooperate, or are you saying the spirit of competition will overcome you and you’re concerned that despite inadequate prep you will push it full on (re: the stupid comment)? At any rate, we will be rooting for you (in my case, in awe…;)</p>
<p>Mathmom, sounds like a lovely meal!
Plantmom, is that where you live, or were you visiting? Sounds like a gorgeous walk!</p>
<p>So, as a sedentary and semi-rubinesque newbie with a trick back, my exercise report will sound kind of funny by comparison. Yesterday I bought a starter kettlebell, then stared at it balefully for an hour. Then I watched a bunch of videos on form. Then I stared balefully at it some more. Then I decided I better find a certified trainer in kettle bells to get me started with correct form lest my kettlebell career come to a crashing halt and result in a cane, which would totally kibosh the whole snowshoeing thing
I like the idea of the kettle bell workout because for my purposes it seems like its an efficient combo of cardio and shaping weight resistance. But I am concerned about by capability in terms of form.</p>
<p>kmcmom13, I’m a newbie and intrigued…what is this kettlebell of which you speak??</p>
<p>Off to gym…2.5 months on exercise plan and holding strong. I’m hoping I’ve created a new habit. :)</p>
<p>I think staring at the kettleball counts! BUYING it is a huge step! Hops, Jane and iDad can give you some safety tips, I bet. </p>
<p>My concerns with Cummins Falls are (1) my lack if enough long runs (2) winter weather, although prelim forecast looks good (3) small race field so being alone too much on the course and (4) big hills and (5) probably 2 more hours of running than I did yesterday!</p>
<h1>4</h1>
<p>The H word.</p>
<p>
</p>
<p>This is a kettlebell… <a href=“http://blog.stack.com/wp-content/uploads/kettlebell-workouts.jpg[/url]”>http://blog.stack.com/wp-content/uploads/kettlebell-workouts.jpg</a></p>
<p>^except mine doesn’t look big and scary like those ones. Mine is a little contour one that looks innocent and pretty 
[Contour</a> Kettlebell](<a href=“http://store.gofit.net/Contour-Kettlebell-s/44.htm]Contour”>http://store.gofit.net/Contour-Kettlebell-s/44.htm)</p>
<p>OOOOOWWW, what pretty colors!</p>
<p>Here’s a good safe one to start with on your kettlebell:</p>
<p>[DB</a> Row - YouTube](<a href=“DB Row - YouTube”>DB Row - YouTube)</p>
<p>Just use the sofa or a sturdy chair or whatever you can find that’s 16 to 20 inches high instead of the weight bench shown in the video. </p>
<p>The arm takes the load off your back, so you won’t tend to round your back as you would without the support of the arm. The idea to keep everything pretty still and just lift the weight with your arm, shoulder, and large muscles on the back of the shoulder.</p>
<hr>
<p>And, definitely start with this one, the goblet squat, as taught by the best Strength coach, Theology Ph.D. I know of:</p>
<p>[Dan</a> John: Goblet Squat - YouTube](<a href=“Dan John: Goblet Squat - YouTube”>Dan John: Goblet Squat - YouTube)</p>
<p>
</p>
<p>LOL. And he’s downright hilarious too! Idad, have you read any of his books?</p>
<p>iDad- I’ve never been to Cummins Falls, so there’s that to look forward to, if I’m in sufficient condition at that point to enjoy the view! </p>
<p>I finished the week with a 4.7 mile run today which gave me a 50 mile week! Helps to get 17 of it in one day!</p>
<p>MOfWC, go for it! Run, MOfWC, run! :)</p>
<p>idad, I loved the goblet squat video - the intro was hilarious.</p>
![http://blog.stack.com/wp-content/uploads/kettlebell-workouts.jpg[/url]](http://blog.stack.com/wp-content/uploads/kettlebell-workouts.jpg%5B/url%5D){kind=link}
