<p>Dan John Kettlebell Swings…</p>
<p>[dan</a> john perfecting the kettlebell swing - YouTube](<a href=“- YouTube”>- YouTube)</p>
<p>Really feeling sore from tennis so I’m going to do some stretching after the dishes this morning. I put in my Livestrong stuff this morning but noticed that I put dinner from last night on Thursday’s entry. Not a problem, both were still under target.</p>
<p>I should play tennis more often given how good a workout it is. Running is nice for stamina and burning calories but tennis gives you that sore all over feeling.</p>
<p>Beautiful morning! Sunshine and 45+ degrees at 11am - lots of people already out walking, running, walking dogs!</p>
<p>2.5 mile run with a river view. Lovely. Hoping toad a couple hours of yard work and then a long walk later at another park near the water. Being near water is my happy place. :)</p>
<p>17.2 done! About 10 with my daughter then she turned back to cap out at 11.5 and I caught up with some other (slower) ladies and ran with them awhile then I decided to turn back because the course was a little sketchy and I wanted to add on at Vanderbilt area rather than downtown Nashville. Kept the pace really slow- HR higher than I wanted but there were a lot of long uphill pulls (not horrible, steep hills but LONG). This run is called the West End Ramble and it goes all over the place- Music Row with all the recording studios, Sony etc., past Belmont and Vanderbilt, downtown past the honky tonks etc. We had a couple of aid stations since this was a supported training run.</p>
<p>Sounds like a fun route, MOWC. You must have been dodging a lot of cars!</p>
<p>From looking at the route map, you were pretty close to needing this song on your iPod:</p>
<p>[South</a> Nashville Blues - YouTube](<a href=“South Nashville Blues - YouTube”>South Nashville Blues - YouTube)</p>
<p>For running on Music Row, I might have to break out the Patsy and Hank…</p>
<p>Elliptical this morning, ran some errands, off to the park this afternoon. </p>
<p>iDad, I thought of you when I saw this piece: [25,000</a> US Deaths Linked to Sugary Drinks - ABC News](<a href=“http://abcnews.go.com/blogs/health/2013/03/19/25000-us-deaths-linked-to-sugary-drinks/]25,000”>25,000 U.S. Deaths Linked to Sugary Drinks - ABC News)</p>
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<p>3.1 and done, woohoo! I think my time was good, guessing under 10:00 pace, but won’t know for sure until I see the official number.</p>
<p>Congratultions, Deb T.</p>
<p>sabaray:</p>
<p>Sugar drinks are taking a beating in the media these days, huh? It will be interesting to see how the food and beverage companies react (other than blaming it all on chairs!)</p>
<p>Love South Nashville Blues!</p>
<p>Frankly, it’s not a great training route. Parts are fine, but parts not so much. They like to do the Country Music Marathon course (this run did the Half course plus add-ons). That’s all fine when the roads are closed and the intersections protected, but today we were crossing streets, up and down sidewalks, under scaffolding for construction, past homeless people etc. But- having the aid stations like we did today, and knowing other people are out there with you is a big help. It starts at 6:30, which is painful, but helps with the traffic situation.</p>
<p>MOWC, proof again today that there’s no comparison in rigor between what you do and a typical 5K. I gather the Hot Chocolate 15K in Seattle a while back was brutal, hills and the like. The 5K on the other hand was probably a piece of cake in comparison, not just distance but flatter, I imagine. They don’t make it easy on you distance people! And that’s not even a half or a marathon!</p>
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<p>Good job. Don’t they usually have the results on the internet pretty fast these days after races?</p>
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<p>Gatorade has three or four sugar levels in their drinks.</p>
<p>Vitamin Water has about 20 grams of sugar which is relatively low.</p>
<p>Vitamin Water Zero uses Stevia.</p>
<p>And there’s [Zevia</a> Zero Calorie Soda | No Artificial Sweeteners. All Natural. The Smarter Soda.](<a href=“http://www.zevia.com/]Zevia”>http://www.zevia.com/) which Whole Foods carries.</p>
<p>I don’t think that they can do much about Coke, Sprite, Pepsi, Mountain Dew, etc. because decreasing the sugar would change the flavor.</p>
<p>Deb T, that’s great! Your training is paying off. Same to MofWC!</p>
<p>I took a walk with H today, and then did a run/walk on my own (3.1 miles) keeping my HR in zone 2 (129 average) for a total of 6 miles. Slow, intentionally slow, but it feels good and I know I’m getting a good workout. I found a blog today about 10 plus minute milers. Encouraging. Maybe I should be working on a C210K run/walk program, which will make 5K of running seem easier :)</p>
<p>BC, this was a smaller race and it sounds like the results may not be posted for a few days. If I’d known that at the time I would have stuck around longer, but it was looking like it was going to be a while yet before they showed us any numbers.</p>
<p>I was wearing a watch, so I do have a guesstimate.</p>
<p>PlantMom, I’ve been thinking for a while that it seems like you’re really going to be able to distance if you want, because you <em>already</em> do a lot of distance with your walks.</p>
<p>^^^^Good job Deborah T!</p>
<p>Rest day for me.</p>
<p>I have to break out of my slump I’ve been in for awhile with my workouts… have purchased Eric Cressey’s “Show and Go” program. It’s a 16-week program that’s all detailed out for me.</p>
<p>Plantmom, I do believe there is an app or two for C210k - I have thought about doing it just to keep in that training mode. I don’t really have any desire at this point to run a 10 k fully but would like to just be stronger for 5ks. </p>
<p>Deb, wow a 10 minute or better mile - that’s stellar !</p>
<p>I have been using an pedometer app - just a free one I downloaded cause I do get stuck on numbers - like to see how many mins I’ve been out, pace, total mileage etc. I’m not convinced that the app is that accurate though. The pace seems slow and the mileage total seems off - seems like I’m running FOREVER before I get anywhere!!! Even if I speed up a bit, the pace doesn’t seem to change. Anyone else experience this??</p>
<p>abasket, I’ve had good luck with Viaden’s GPS+ Pro Pedometer app. I’ve used it mostly for walking/hiking, but I am also running with it now(very inconvenient to hold the phone in my sweaty palms…but I like to have my phone with me). I bought it for $2.99 (free one had too many ads)–but it seems to be accurate enough. </p>
<p>Deborah, you’re right–I do walk a lot of miles and have been for years. With the running and walking mixed, especially at these distances, I’m feeling very in touch with my hunter-gatherer ancestors. I do draw the line at “species correct footwear”, or other more species correct attire, for that matter!</p>
<p>I’ll check that app out- I too like to have my phone with me - I keep one playlist on it so I have some music. I do have a armband but honestly that can be a little annoying especially if I need to adjust anything on the iPhone.</p>
<p>I’ve actually been thinking that I’d like to pick up a used iPod shuffle - so etching very small that I can clip on and be hands free for times when I don’t need my phone or for a race. I guess I should check on ebay or something and see if I can find something cheap.</p>
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<p>Written and sung by a guy who knew the South Nashville Blues first hand. He was busted in South Nashville for heroin possession in 1993 and again in 1994 for cocaine and weapons charges. Ended up in prison that time. He recorded South Nashville Blues in 1996 after getting out of jail and being clean and sober for a year or two. He played it both times I saw him last year. I get the impression that he always plays it. Kinda like tying a rubber band to your finger.</p>
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<p>Good for you, hops! Cressy’s stuff is a little too weight lifting oriented for an ol’ guy like me, from what I can tell. But, everyone has good things to say about that program. Keep us posted…</p>
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<p>Yep. That’s the way I see it going. They’ll introduce versions with all sugar, all fake sweeteners, and several levels of combinations in between. Big Bold Letters! NOW WITH LESS SUGAR! HEART HEALTHY! LOW FAT! ALL NATURAL!</p>