<p>iDad, what I found helpful about Michelle Trapp’s version is the never resting your rump on the ground part. There’s a video by another woman which I haven’t watched in a long time where she does this with a small medicine ball, maybe 8"-10" diameter, held between her knees. For some reason my brain understood Michelle Trapp’s video better than the guy’s. I count, but a little differently than he does.</p>
<p>Idad, I got the Brooks Defiance 6. I bought the Defiance 5s last year and like them. When I walked into the store today, I told them what I had purchased last time and that I liked it so he brought me the newest model. I put one shoe on and took it in the box and said I was ready to leave ;)</p>
<p>When I buy running shoes, I go to an actual running store. It’s a mom and pop shop who knew who I was when I walked in today although it’s been nearly a year since I’ve been there and I’ve only been there the one time…</p>
<p>I like the shorts, Idad. I need something like that for all the hiking I do down here. This is such a well dressed crowd :)</p>
<p>Deborah, what did you cook? </p>
<p>NMinn–I do hope your knee gets better. Hope the book group was fun. I think (another thread) you read The Roundhouse. Loved that book!</p>
<p>Saba–hope day 2 of C25K went well. Yes, abasket, I think yesterday was my first known accomplished 3 plus miles. I am still surprised (and happy!) that I can do this.</p>
<p>I walked a short mile this morning, will add two more with H this evening. Took a 6.5 mile bike ride this afternoon. Average speed about 10.5 mph. I have a lug of a bike–but it has a comfortable seat (and a basket). My posterior thanks me, but it adds work for the legs. I had to work to keep the heart rate between 120 and 135, but my legs definitely felt the burn.</p>
<p>PlantMom, I didn’t cook the chicken. I only ate it.</p>
<p>Comfortable seat, yes!</p>
<p>Back when I was in high school and my bike was my transportation to work, it had a cushy seat. Which I discovered someone had stolen one day at the end of my shift (just the seat, not the rest of the bike which was still locked up). Sigh.</p>
<p>1 exercise mat
1 kettlebell
18 minutes of pure hell</p>
<hr>
<p>I finally worked up the nerve to try my Burpee Fusion workout with the new kettlebell. I knew it was going to be tough, so I backed off from 12 swings per set to 10 as a concession. Not that it made much difference.</p>
<p>Each set, starting an exercise every 60 seconds for six minutes:</p>
<p>10 swings
6 burpees (with pushup)
10 swings
6 burpees
10 swings
6 burpees</p>
<p>This is roughly 30 seconds of exercise and 30 seconds of rest. After six rounds, rest 'til my heart rate recovers (60% of max) and go again. Three sets.</p>
<p>The swings used to be a little bit of breather (at least compared to the burpees). Now I think they might be even harder. At the end of the third set, I was literally bent over the weight bench panting. 90 swings. 54 burpees.</p>
<p>Good stuff! 
But, I think once a week or so will be enough of that! I’m either going to wrench my back or get strong as an ox swinging that kettlebell.</p>
<p>Vet visit with sabadog this afternoon, who has to be the only dog I know that actually enjoys going to the vet! Cut into the afternoon, though. Got day 2 of the C25K done and improved both distance and time. I found it relatively easy after the dreadmill yesterday. I’m confident it will get more difficult, however. </p>
<p>I used to love riding my bike as a kid. I thought about getting a new one and got some great advice from other posters. I live in a hilly area, though, and my coordination is not always the best. I think I’d have some trouble with the gears.</p>
<p>I did a quick workout tonight. Was enough to get the heart rate up and the sweat going and that’s about it!</p>
<p>8 KB Swings (30#)
8 Box Jumps (20")
8 KB Swings (30#)
8 Box Jumps (20")</p>
<p>Did that in 90 seconds. Rest. Repeat for a total of three sets.</p>
<p>Wow, iDad. That sounds like hell.</p>
<p>There has been a thread on RunningAhead about Maffetone (low HR training). The cool kids aren’t big on it, but some older or injured runners were promoting it. I felt like this was a sign to me that I should use it at least for my taper into next weekend.</p>
<p>I did 5 miles at 135 heart rate, which is pretty much my MAF number, which gives me an extra 5 beats for working out every day and an extra 5 for being over 50. Pace was 11:45 and I never had to walk. I thought that was a good indicator that I am in excellent aerobic shape, since before when I would start low heart rate stuff the pace was 13-14 with walking needed to get HR down. I never had to walk tonight. Max was 142 but I got it back down fast. I was pretty pleased and felt great at the end. I did feel like I wanted to have a sign explaining why I was so slow! :)</p>
<p>8 miles.
Military Press, Barbell Squats.
Dumbbell Curls, Rows, Lateral Raise.
Stretching Video, Upper Abs, Obliques, Lower Abs, Hamstring Floorwork, Pushups.</p>
<p>2322 calories, 41% carbs, 55 grams of sugar (sweet potato + prepared soup)</p>
<p>MOWC:</p>
<p>Aw, it was OK. At least I was able to do it. I felt like I was getting the hang of this new kettlebell – I’ve been doing swings in all my workouts. But, there’s no “cruising” with it.</p>
<p>On this low heart rate stuff, we should probably throw in the disclaimer that it is really only beneficial for improving aerobic endurance. For fat loss or, even general fitness, you want to exercise at high heart rates, too.</p>
<p>Hops:</p>
<p>Nice shoes. Looks like they are the sleek “neutral” version of the Adrenalines! Nothing like new booties to put a little spring in your step.</p>
<p>PlantMom:</p>
<p>These shorts I ordered probably aren’t what I would pack for Florida. I’d want something a little lighter weight – maybe even running shorts. These are pretty heavy duty material, good for scraping against rocks and stuff.</p>
<p>BC:</p>
<p>Wow. 8 miles! Are you going to join MOWC in her quest for 39 miles in two days? I am definitely not worthy…</p>
<p>No. I’m just trying to make up mileage for last week. I’ve only done 39 miles in one WEEK once or twice.</p>
<p>Sugoi Midzero Zap Women’s Tights for $39.99. 16 minutes to go.</p>
<p>Super long day yesterday. Captive audience to multisession conference-type event with food at every turn. Eschewed the muffins and bagels at breakfast for a protein shake at the hotel prior and coffee at the event. Put together a bunless burger with bacon and avocado at lunch, bypassed the brownies, donuts and cookies for midafternoon dessert, ducking out and getting a large whole milk cappucino at Sbux instead, steered clear of the pasta salads, baked beans and mini hot dogs at the barbeque dinner and had a couple of chicken wings. Despite the food parade all day long ended up hungry on the late plane trip home and had two hard boiled eggs.
Lotsa calories yesterday, because, well, lotsa food…</p>
<p>Cals 1704
Carbs 36 g
Fiber 6 g
Protein 113 g
Sugars 5 g</p>
<p>That was quite the minefield.</p>
<p>Very good getting out with only 5 g of sugars.</p>
<p>Thanks for posting your HR data, MoWC. I found it helpful to see some real numbers from a female in my age group (mom of college kids/grads who’s at an ideal fitness level in the running arena. I received the HR training book yesterday by Benson and Connolly, but have only had a chance to give it a quick perusal. One thing I notice already is that my MAF number (calculated on one of the Maffetone sites) is somewhat lower than I thought it would be…133 (if I give myself an age allowance). I’d assumed I’d need to keep it closer to 138 or so, based on what my HR monitor watch is showing me. </p>
<p>This morning–a coolish (60), sunny, slight breeze–I did a run/walk of about 3.5 miles; average speed of 4.3 mph, ave HR 126 with a max of 138. I was able to stay in my zone 2 of HR 120-137 for 40 minutes, but I see that I need to pick up the pace a tad to get the average HR up a bit. I also added a warm-up and cool down in zone 1, stretching too.</p>
<p>On the one side, minutes go by more slowly when running on the treadmill, but because I’m working without a heart rate monitor I get some useful feedback from the machine. I know the pace where I normally feel like I could go a really long time, but I never stay at it the whole run, lol! Just that little .1 mph more makes the difference to where it’s just taxing enough that I don’t have that I could go indefinitely feeling. And then I bump up more as I get closer to the end. </p>
<p>The treadmill is also very controlled because there’s no wind or hills, unless I were to choose to add incline. No rain is a definite bonus. I’ll be outside again more in the months to come, but it’s turned out better than I expected treadmill running.</p>
<p>Yoga class (best one I’ve taken in a long time–great instructor who doesn’t race through the poses and explains everything slowly) really tired me out on Wednesday. Was going to do a long walk afterward, but stopped at 2.5 miles. Today I did a TRX and KB workout plus stair climbing (8x for two flights of stairs). Also, used the Valslides on Wednesday. It will take me some practice to get used to them–I’m a total klutz, but I think the Valslides will be a good workout once I’m comfortable with them. Finished up today with a 2 mile walk–went with a friend who is a very fast walker and I kept up!!</p>
<p>bromfield:</p>
<p>Wow. I really like the variety! Sounds like you’ve got all the bases covered…</p>
<p>One tip for a lot of the Valslide exercises (especially the lunges) is to focus on the non-ValSlide leg. That’s where all the weight and force should be. The sliding leg, for a lot of these exercises, is just along for the ride, but it’s natural to focus on that leg because it’s moving.</p>