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<p>Going down is an eccentric movement. Eccentric movements are what often causes DOMS.</p>
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<p>You can see the marks on the rubber floor from where I’ve dropped kettlebells from overhead. Or where I throw them down from about waist high…</p>
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<p>I hadn’t thought of that, but that might be a perfect option. Drive over in the morning. Hike up in the after noon. Shower, dinner, and stay at the Lodge. Hike down and drive back the next day. There are all kinds of little motels in the area but, the [Bascom</a> Lodge](<a href=“http://bascomlodge.net/images/lodge.jpg]Bascom”>http://bascomlodge.net/images/lodge.jpg) would be more fun.</p>
![http://bascomlodge.net/images/lodge.jpg]Bascom](http://bascomlodge.net/images/lodge.jpg%5DBascom){kind=link}
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<p>Somebody who climbs five flights of stairs and decides 69 is 64 too many. ;)</p>
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<p>30 min treadmill run for me today.</p>
<p>For those who missed out on getting registered for the Columbia Tower Stair Climb 2013, I just got an email informing me there are still spaces available for the Hot Chocolate 15/5K. The date won’t work for me, which is too bad considering the Goodie Bag does hold appeal.</p>
<p>[Seattle</a> Hot Chocolate 15/5K | America’s Sweetest Race](<a href=“http://www.hotchocolate15k.com/seattle/]Seattle”>http://www.hotchocolate15k.com/seattle/)</p>
<p>BC:</p>
<p>I think it’s probably an oversimplication to thing of “stretching” as a separate exercise. It’s really about getting the joints to have mobility/flexibility/range of motion in multiple planes. I think good workouts focus on improving that motion and may include some exercises done without load (“warm up” or “stretching”) and others done with load. For example, the [squat</a> to stand](<a href=“How to Quickly Improve Your Squat. Hip mobility. Nick Tumminello - YouTube”>How to Quickly Improve Your Squat. Hip mobility. Nick Tumminello - YouTube) is probably the best single stretch I’ve ever done. I can’t imagine a warm-up without it. But, it’s just part of a bigger picture that should include some loaded goblet squats, some split squats, etc. </p>
<p>Once I started thinking about exercise in terms of “movement patterns”, there really wasn’t any difference between “stretching” and “weight lifting”. It’s all just variations on a theme.</p>
<p>My other all-time favorite stretch is the [reverse</a> inchworm](<a href=“Reverse Inchworm - YouTube”>Reverse Inchworm - YouTube). This one gets the hamstrings on the toe-touch part and works the abs like crazy if you really stretch it out walking the feet backwards.</p>
<p>A stretch that has taken me a long time (a couple of years) to really get is the [lateral</a> lunge](<a href="http://on./video/how-to-do-the-lateral-lunge-28029307%5Dlateral">http://on./video/how-to-do-the-lateral-lunge-28029307). This is one that you always see NFL players doing. The coach in the video owns Athletes Performance in Phoenix – the biggest NFL draft combine preparation camp in the country. This lateral lunge stretches the inside of the hamstrings big time. The problem I had was the tendency to lean forward rather than keeping my weight on my heels, my butt back, and getting low.</p>
<p>The first two are in at least one of my stretching videos. I’d guess that the third one is too from the name though I couldn’t check because the link didn’t work for me.</p>
<p>Seven miles of walking today, some brisk and some more leisurely, with plantgrandmom and her dogs. Should be interesting to see how this mini-vacation’s diet impacts my weight. Tonight’s success was convincing my mother not to use crisco in the biscuits on the chicken pot pie. Sigh–pitfalls of dangerous eating abound.</p>
<p>Hit 1x30 on the pushups today.</p>
<p>My neighbor brought over a tin of cookies because I snow-blowed (snow-blew?) her driveway after the blizzard. Not helping with the 100 gram/day carb target, but they sure are good.</p>
<p>Notrich: 30 push ups is great!</p>
<p>I’ve been on the go and haven’t been able to post, but I have been tracking. Unsurprisingly, it ain’t good news… Last 2 days have been over 2000 cals and very carb heavy. Saturday was planned: between the dates, the cocktail and the sushi, it was a pre-planned cheat day. Sunday, however, I wasn’t prepared for. A hike that turned out to be what I would call a “nature walk” was lovely but hardly constituted any real exercise. That was all about the people, though, as was the following dinner. The cook and hostess was a VIP in a social setting where I felt like I couldn’t gracefully escape the food pushing. So, in addition to rack of lamb, butternut squash, lentils, roasted potatoes, the large serving of carrot cake could not be avoided. Tomorrow I am back home and back into my routine.</p>
<p>Decent day here in Ohio so went with my H and D15 to a local park. Did some combo walking with them / running on my own for probably a mile walking, 1.5 miles running - a little hilly which I have not done before - whew!</p>
<p>Some slight thought about doing a 5k fun run this weekend - it would be my first - hesitating because it is inside ( a college indoor track) and a fun run/walk - so I’m worried it will be crowded or just not a smooth chance to jog. Still mulling over this.</p>
<p>Here’s the lateral lunge link (which has a whole bunch of great exercises):</p>
<p><a href=“http://■■■■■■■.com/ajfw456[/url]”>http://■■■■■■■.com/ajfw456</a></p>
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<p>Good workout in the basement for me. Kicked up the chin ups a notch. I’ve been doing sets of six – either 3 & 3 or 4 & 2. I did ten in the second set today: 4 & 4 & 2.</p>
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Thanks! My goal is 50 by the start of summer.</p>
<p>I’m tempted to give this a try:</p>
<p>[100</a> pushups in 6 weeks](<a href=“http://www.hundredpushups.com/index.html]100”>The Hundred Pushups Training Program)</p>
<p>I ordered a pretty yellow 10 pound kettlebell. I suspect it will get light fairly quickly, but with injury fears, etc, I would rather err on the side of too light. I did a few of the “which size to order” tests tonight at the gym (after I had ordered, of course) and I probably need one between 10 and 15 pounds. Free shipping from Amazon.</p>
<p>3.5 mile day for me. 3 sets of pushups (feet up on the bed): 30, 20, 20.</p>
<p>Agree with idad that exercise routine /core/strength are critical especially for the older runner. But some runners with a limited range of flexibility (like myself) are setting themselves up for muscle strains/tears if they don’t include dynamic warmup and static stretching after running IMHO. My main concern is when folks on the c25k program are starting to do intervals (running faster) and not having a properly warmed up calf muscle. If that gastro and soleus isn’t prepared for faster running you risk the chance of a strain or tear. I’ve popped two calf muscles and all were a result of improper warmup. Since I’ve started yoga, soleus/gastro wall stretches, heel raising/lowering on steps and foam rolling I’ve pretty much eliminated my calf issues.</p>
<p>4.25 miles.
Dips, pullups, rotary torso, abs (machine).</p>
<p>An abbreviated workout day but I have to go to sleep early for a long day tomorrow.</p>
<p>1273 calories.
22% carbs, 39% Protein, 39% fat.
8 grams sugar, 18 grams fiber.</p>
<p>Lunch: 1 cup oatmeal
Early dinner: Grilled Salmon, 1/3rd cup white rice
Late dinner: Protein drink, 2 eggs, Tofurkey Italian Sausage, Broccoli, Grilled Salmon</p>
<p>(I could have skipped the second piece of salmon - I feel stuffed right now).</p>
<p>HopsChallenge. I might still squeeze in some of the day off routines from Rachel. Haven’t logged food yet, but it should be good.</p>
<p>^^I think I topped your 1273 calories with just the banana chocolate fritter I had for lunch, BC. Look at all that work you’re doing, cooking, preparing and eating…when you could have taken care of it all in two minutes of chocolate banana pleasure.</p>
<p>Well, I think I’ll get on the kettlebell wagon. I’ve been participating in an online forum for pet owners and they “reward” you for participation with Amazon gift certificates. Evidently sabadog and I are good customers and forum participants. A kettlebell would be a good purchase to make. </p>
<p>I wasn’t terribly good on the calorie front today. I did go to the gym and worked on the elliptical for 50 minutes. Tomorrow will be an off day as sabadog and I have class - graduation day for him! Then we are taking a week break and going on to another class. </p>
<p>Calories: 1283
Fat: 62 g
Carbs: 98 g
Fiber: 19 g
Protein: 63 g
Sugars: 22 g </p>
<p>I ate one of the Dr. MacDougall gluten free chana masala soups. I don’t know that I would buy it again. It was expensive and not seasoned enough.</p>