<p>^^ What a great story, DadII, except for the hassle.</p>
<p>4 miles
Machines: pullups, dips, leg lift, abs, rotary torso, flys, delts, adductors, abductors, chest press, leg press
Dumbbells: curls, rows, decline pullover, lateral raise, tricep overhead press, front raise
Barbell: Military Press
Kettleball: squats</p>
<p>1213 calories
Fat 56 g, Carbs 65 g, Protein 99 g (22% carbs)
Fiber 14 g, Sugars 4 g
(Oatmeal, Pepperidge Farm Goldfish, Lamb, Eggs, Tuna Fish, Avocado Salsa, Green Beans)</p>
<p>idad, we may have to get an order of McDonalds Fries. The NH house passed a bill to make the white potato the official state vegetable. It beat out broccoli. The bill now heads over to the Senate for consideration.</p>
<p>Impressive workout, BCE. Potatoes are vegetables?</p>
<p>Dad II, what a story!</p>
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<p>Ohio, my workout was JUST LIKE this, er, except the run wasn’t quite 4 miles, and, well, you know, there wasn’t that 5:50 mile or the 2:40 1/2 mile in between. ;)</p>
<p>PackMom, it’s good to see you post. I’m glad to hear the bike ride went well and hope you’re out there running again soon.</p>
<p>For general informational purposes, when I do a treadmill run the number you see me post is the amount of running time. In addition to that there’s normally some stretching I do at home first, a 3 min warm-up walk on the treadmill, a 3 to 5 min cool down on the treadmill, and some more stretching at the gym or at home after I get done. Today I posted a 42 min run. My total time on the treadmill was 50 mins. I pay attention to the distance when I start the run and finish it so I can figure out my run pace afterward.</p>
<p>Yeah, if I spent a little more time playing with the “dashboard” to learn how all the various features work I could probably figure out a way to use the controls to officially separate the timing for the warm-up, run, and cool down, but what I’m doing works for me, so I continue on this way.</p>
<p>Yeah, ohio, I don’t think I could maintain that pace for even a minute. Amazing.
Dad II glad that you are back, safe and sound.</p>
<p>hops, the slideboard looks like so much fun when OTHER people do it. I had a bonafide panic attack the few times I attempted it. I attribute that to my never having learned to roller or ice skate, did not enjoy the slipping and sliding.</p>
<p>50 minutes on the hardest machine in the gym, the stairmaster. </p>
<p>Am attempting a new approach, semi sanctioned by Mark Sisson and the like, intermittent fasting. Should be an interesting protocol, we shall see what happens. There are some who are in my shoes who swear by it, others where it was an utter failure.</p>
<p>Cals 603
Fat 49 g
Carbs 10 g
Fiber 3 g
Protein 33 g
Sugars 4 g</p>
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<p>It makes me proud to see our elected public servants rolling up their sleeves and tackling the important issues facing our great nation! Did they have the vote giving themselves free ski passes at Cannon Mountain?</p>
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<p>Speaking of NH, I think I’ve finally found myself a new NH doc. Turned out to be harder than I thought as the doc I had picked out wasn’t taking new patients (even though the website said he was). That place had a choice of a female doc who graduated med school four years ago and isn’t board certified yet or a female doc who went to med school in India. I’m sure they would both be fine, but not exactly my ideal profiles.</p>
<p>My dad (the doctor) always said to find a doc that had been out of med school for maybe ten years. Young enough to be current, but around long enough to have a little real world experience and sixth-sense. Found a local internist at what appears to be the big internal medicine practice in this area. Dartmouth undergrad, Yale Med School, 14 years ago. So, at least I know he’s smart. My old doc spoke exclusively in monosyllables, so I figure how bad can his bedside manner be? 
Meet n’ greet appointment in three weeks…</p>
<p>I hope he’s not a vegan… :)</p>
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<p>I use the slideboard for reverse lunges sometimes too… It has some great uses! 
For awhile, I was using booties like what you’d find in the hospital, but they were pretty worn out. I’ve figured out now that my socks actually work just fine on it. I spray the board down with Pledge and gently wipe it off before I get started…</p>
<p>The treadmills that I use max out at 10 MPH (which I can do for maybe 1.5 minutes) so the only way that I could even touch that speed would be on a local high-school track. I don’t plan to do any speed or interval work for several months. You must have some pretty high-end treadmills available to you. I’d guess that most gym-quality stuff maxes at 10 MPH.</p>
<p>BC, when we hear Ohio has made a Noramco HS-Elite purchase we’ll know we should start worrying.</p>
<p>[How</a> Fast Can Treadmills Go? | LIVESTRONG.COM](<a href=“http://www.livestrong.com/article/382909-how-fast-can-treadmills-go/]How”>Maximum Speed of Treadmills - SportsRec)</p>
<p>“Faster speeds put more strain on treadmill motors and increase the risk of injuries. The faster the machine’s belt spins, the more time the machine requires for an emergency stop if the user falls. At higher speeds, users also find treadmill controls harder to operate.”</p>
<p>Yup. When I’m in the 9.0 - 10.0 MPH range, sometimes it’s hard to hit the + or - button to change speed (those buttons are relatively small on my treadmill). Forget about entering a speed manually. I can always hit the big stop button and there’s an emergency button on one of the rails but sometimes I just want to drop down to around 7 MPH to cruise for a while and that takes some effort. I usually aim for the - button and hold it down. Not always that easy to do that.</p>
<p>Hi all. Just a quick update to report I have been completely undone by Dan John’s goblet squats with kettlebell, in which I perhaps over-eagerly participated the other day.
I mean, serious DOMS.</p>
<p>So NOW my trainer pal tells me NOT to use a weight for the first week or so until I get used to doing squats…
Think I better keep practicing planks too before I actually try the swings!</p>
<p>However, still doing my evil hill daily, still staying within caloric budget…and mch actually hauled his butt over to the treadmill last night for a maiden voyage…so life is good :)</p>
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<p>Kmc, your posts are a treat. :)</p>
<p>KMC, Squats can be a killer. The Rachel Cargrove warm up split squats (with a twist) still kill my quadriceps without any weight at all. [url=<a href=“Rachel Cosgrove's "One Month to Muscles": The Warm-Up - YouTube”>Rachel Cosgrove's "One Month to Muscles": The Warm-Up - YouTube]Rachel</a> Cosgrove’s “One Month to Muscles”: The Warm-Up - YouTube<a href=“1%20minute%20mark.”>/url</a></p>
<p>Swings are a lot more fun than planks. Just start with a light weight.</p>
<p>Yeah, those split squats are killer, kind of like how I always get sore with lunges.
And I agree, give me swings over planks any day.</p>
<p>On treadmills- my old coach (and CEO) in Dallas broke a couple at Cooper’s cranking them up to 5:00 mile pace. We would hear them start to whir loudly and we knew he was really moving! He (former SMU track star) was really fast and weighed about nothing! He beat Frank Shorter head to head in a 2 mile race when he (the CEO) was 59 and Frank 49. Part of why I don’t own a treadmill (besides the fact that I avoid running inside except in emergencies) is that I am so picky that I would have to have the very best, commercial grade treadmill and it would be too expensive…</p>
<p>Our office treadmills are serviced at least once a quarter, maybe once every two months. I think that the Y has someone on staff that can fix the variety of aerobic and weight equipment there. So a home treadmill would imply a maintenance contract if it’s used a lot (or a backup).</p>
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<p>I generally agree with that. Bodyweight only at first until you have the movement down pat, then start adding weight. Not even any shame to use less than bodyweight (by hanging onto a TRX strap or whatever) at first.</p>
<p>Here’s a good one for bodyweight squats that I try to do in every warmup:</p>
<p>[How</a> to Quickly Improve Your Squat. Hip mobility. Nick Tumminello - YouTube](<a href=“http://www.youtube.com/watch?v=U1jC1sWTUFc]How”>http://www.youtube.com/watch?v=U1jC1sWTUFc)</p>
<p>Goblet squats, however, are a bit of an anomaly. It’s actually easier to do a better goblet squat with a light weight than it is to do a bodyweight squat with no weight. Easier to stay back on the heels. Easier to get down to good depth without bending forward. Easier to have good form, but no less sore!</p>
<p>But, wow, the soreness in the beginning. Yeow. I hear ya. At least that’s the good kind of soreness.</p>
<p>This was my first encounter with the acronym DOMS. Feel better, Kmc.</p>