<p>I can only dream of looking like Svetlana, maybe I’ll just work on the cute accent. :D</p>
<p>abasket, that sounds like fun! I would really like to run with one of the local clubs here, but my work schedule is random, so I can’t plan anything regular. </p>
<p>I have a 5 mile run scheduled for today, and it’s supposed to rain all day. So now I have to choose between the treadmill or rain, while listening to my watch tell me to slow down. I’m not sure which is the lesser of the two evils.</p>
<p>Congrats abasket and PlantMom! Also DadII.</p>
<p>iDad- Can’t believe a machine is moving into your house! It sounds good, though.</p>
<p>Aqua- some people fine the SuperFeet too firm. iDad likes them a lot. I thought they were a little stiff for me, except when I was injured. My friends that work in running stores swear by them. You can try them on at running stores. FleetFeet carries them, I think.</p>
<p>I love SuperFeet! I have terrible feet (flat feet, bunions, etc.) and the SuperFeet, together with my Saucony Triumph shoes, let me run very comfortably. I do replace them regularly - about every 3-4 months (I run about 20 miles/week).</p>
<p>Someone else may already have mentioned them, but I also love the Premier Protein pre-made shakes I get at Costco. 160 calories/30 grams of protein. I put one in the freezer when I head out for my run, and by the time I get back it’s a little frosty and delicious. Great for days that I need to head out to work quickly after a run - I can drink it while I’m getting ready.</p>
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<p>I swear by Superfeet insoles. I have them for every pair of shoes I wear, from running shoes to Docksiders to Sorel winter boots to hiking boots.</p>
<p>I use the BLUE version for dress shoes without a removable insole. Any shoe where a thick insole would take up too much room.</p>
<p>For athletic shoes and boots with a removable insole, I take out the factory insole and replace it with an ORANGE (same as BERRY for women), which takes up about the same amount of room and has some additional cushioning. I have no arch and both the BLUE and the ORANGE are perfectly comfortable. The BLUE is probably the most comfortable arch support, but the dense foam pad under the ball of the foot is really nice in sports shoes, hiking boots, etc. It’s like the padding of a brand new sports shoe insole, except that it doesn’t crush and break down over time like the styrofoam insoles of running shoes.</p>
<p>The arch support in most shoes is too far forward for me. On SuperFeet, it’s moved back a bit and seems to fit my foot perfectly. The arch support, properly placed, gets my weight more along the outside edge of my foot. </p>
<p>At least for walking, I would much rather have SuperFeet in a crappy pair of shoes than a nice, new pair of shoes without SuperFeet.</p>
<p>Anyway, try the BERRY version. It’s the direct replacement for a new factory insole. The BLUE is more the replacement for the thickness of a worn out factory insole.</p>
<p>I used to wear arch supports in every shoe but I don’t do that anymore. My feet seem to be fine without them in everyday activity. I use used running shoes or cross-trainers for non-sports activities and keep my workout shoes in my bags (tennis shoes in tennis bag, running shoes in workout bag). I would, of course, go back to using arch supports in all shoes if foot problems returned.</p>
<p>I can wear very old shoes that lost support many years ago and I will be fine. The very important is to make sure that you do not have an “athlete foot”. There are very cheap and effective creams that could be used for about a week. If you happened to be OK, they will not work. However, they are blessing if you have condition. Other that that, I absolutely have to apply body lotion to my feet every single day, otherwise I will be all broken out there. However, I have to apply lotion to my whole body. We could not find my favorite in the store any more. Just ordered 20 bottles on-line. I cannot live without it at all, not 30 min. I am dry even with the lotion, but at least, it is somewhat tolerable.<br>
It has been nice, have been walking at lunch for several days, about 2.5 miles (rough estimate), still swim my 1.5 miles (every day)+ weights (not every day) after work and on the weekends. Swimming is absolutely addictive, looking forward every day and sometime does not feel like getting out and facing reality, water put you into some elevated existance, completely washes out all negativity.</p>
<p>Ran 5.54 miles today with an average heart rate of 133. I am going to consider this day 2 of low heart rate training, since it’s the second day of really trying to stay at 135 or lower. My pace per mile was a bit faster than last time and I still did a fair amount of walking. I didn’t find it as hard today. I got into a pattern of running, watch beeps, walk until heart rate drops to 133, run. My last mile was the best, as I was able to run for longer periods. </p>
<p>I took advantage of a sunny spell to run before more rain came. I almost made it, but I got hailed on in my last half mile. Good thing I was wearing my hat!</p>
<p>Good job, blankmind. You DO sort of get used to it. </p>
<p>I have to confess to going to Dunkin this morning. I heard an ad for an Irish Cream donut and I just had to stop by on the way to work. Got that donut and a jelly filled. Not healthy eating, but I have the half marathon tomorrow, so I treated it as fuel.</p>
<p>Busy day yesterday with multiple airport runs for out of towners.
Was in the gym, for what seems to be the current protocol:
rowing
core
kbs
front squats
jerks
snatches
lunges
Then a restaurant meal: 6 oz. filet mignon, bacon, creamed spinach. Had a pre-dinner cocktail and cheese plate for apps. Not sure what the numbers are, but since that was all I had all day, should be okay.
This morning class at the best gym in the world, of which I am sadly not a real member.
Primal Strength Training via Kettle Bell. RKB certified trainer with an extensive exercise physiology background and a stickler for form. 70 minutes of really specific kettle bell training with lots of feedback and practice. Today’s focus was on the get up. This is a 12 week class, at the end of which I hope to be the kettle bell queen a la Neragh Fonooni, whom I would choose to be over Svetlana or Zuzanna any day of the week ;)</p>
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<p>That sounds fantastic. You’ll be the kettle bell swing coach on CC! I’ll be headed to the basement to swing mine a few times later.</p>
<p>I hate the Turkish Get Up. It’s a fantastic exercise, but done properly, it is SO slow. I just don’t have the patience. And, I can only do about 1 on each side… I do kind of like iPod nazi’s twist – a half get-up, just to a side plank with the weight extended up. </p>
<p>I’ve now watched two 1-hour+ videos of Nehgar Fonooni coaching the kettlebell swing to the trainers at Mike Boyle’s gym. Really learned a lot. Nothing completely new, but a better appreciation for some of the arcane little idiosyncrasies in the RKC method – the breathing, starting with the kettle bell way out in front, etc. Good tips. I went up 14% in weight with the new kettle bell and it’s enough to get my attention. I can’t just pick it up and casually start swinging it. So, I’m paying attention to getting properly set.</p>
<p>good job to the runners making progress—plantmom, dad2, abasket and blankmind.
Funny how a group run pulls you along. Dad2—you were really moving that last mile!</p>
<p>ugh, hopefully I will learn how to swing the kettlebell better than how I spell her name!</p>
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<p>was meant to be </p>
<p>Neghar Fonooni</p>
<p>I have only tried the get up without a ball. It’s too complicated for my pea brain to be sure I am doing right!</p>
<p>Snow day here, so I am going to work out at home - later!</p>
<p>Well…my weight hit a new 30 year low. 146. 1/4. That weight is a before marriage weight. I have no problem being at 150 and I think I will be there after this weekend, but it is cool to hit a 30 year old weight without being sick.</p>
<p>I went on a trip for a couple of days last week and I got a lot of exercise and was very careful with what I ate…usually I gain weight on trips. </p>
<p>Anyway, I just wanted to throw 146 1/4 out there in case I don’t hit that weight again. :)</p>
<p>45 min trail run over gentle, rolling hills*. Sunny and beautiful. I was cool at the start but warm by the end. I don’t think the temperature changed outside.</p>
<p>*I give them more credit for being hills now that I’ve been doing a lot of treadmill running. ;)</p>
<p>Yay for dstark. 146 1/4 pound party time! That’s awesome.</p>
<p>I’m probably about four or five pounds above my weight from 30 years ago, although I don’t have precise charts that far back and the memory grows dim…</p>
<p>I am at my lowest weight since that damn Halloween candy came in the house last October, which means I’ve also recovered from Thanksgiving and Christmas. So, I can’t complain…</p>
<p>Who all is racing this weekend? MOWC, and Abasket is Sunday the big day? Anyone else? Me, I’m looking at later this month or sometime in April, so I’ll live vicariously through you for now. :)</p>
<p>Interesteddad, thanks. 4 to 5 pounds over our 30 year weight is great. I am probably better off at 150 than 146 1/4. </p>
<p>I am eating out 3 times in the next 3 days so I am glad I have a cushion. I am meeting my daughter’s boyfriend for the first time…</p>
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<p>;)…</p>
<p>I tend to lose weight when I am stressed, so if I were a dad about to meet my daughter’s boyfriend for the first time and was at 146 I’d probably drop down to 144. :eek:</p>