<p>Thanks ohio!
I tried the exercises and could do all but the standing knee stretch on the bad knee side. OMG! :eek: Terrible shooting pain! I know it is that darn meniscus. I hate going back but it has been a long time coming. Just want to get past graduation and the cabin rebuild. The only other difficulty was the single leg balancing on the bad side. Boy, could I tell that side was weaker! Will add these to my routine! :)</p>
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<p>Good deal! The RPMs are irrelevant comparing people. Only useful as an individual measure. Your speed on an interval today will different from your speed a year from now and certainly different from mine or anyone elses. And, all of the various Airdyne models are different. Apparently size makes a difference, too. Big guys can pedal faster on an Airdyne – probably because the resistance goes up so much with increased speed.</p>
<p>If it were pouring rain and you couldn’t walk, you also do 15 to 20 minutes of steady pedaling on the Airdyne and then finish with 10 minutes of intervals. It works for both types of exercise. It’s great for steady-state cardio because it’s working both upper and lower body muscles.</p>
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<p>On strength training, the latest current thinking, at least among the coaches/trainers I follow is to no not lift to muscle failure, but to lift to “technical failure”. That means to the point where you are too tired to use your best form on an exercise. That doesn’t have to be super heavy. A weight where you can do 15 reps before your form breaks down is OK. At the other end, the biggest weight I use is one that allows me to do 6 reps. Going heavier than that is just asking for injury and I’m not out to set records. The one exception is chinups. The weight I use for chinups (me) is too heavy for me to do 6 reps!</p>
<p>I do my chinups on a machine that assists me. I decided it was time to move the peg, but it’s still giving me a 40 pound assist - I can do 8 to 10 reps at that level.</p>
<p>Rainy day today, but I got out between some clouds and took a leisurely 5 mile bike ride. Also did New Rules core exercises, some kettlebell swings, rows, and biceps curls. Enough!</p>
<p>Lols on the Valslides comments 
Good luck this weekend MoWC!</p>
<p>3.03 miles today at an easy pace. I can’t do anything with weights due to my shoulder, so I did a few lower body exercises. Might as well work on the glutes I guess. Does anyone have any core exercise suggestions that don’t use the arms?</p>
<p>Today’s ride 50.32 miles, mostly flat 2:50 riding time and 2:59 total time. I am doing my first century ride (100 mi) a week from this Saturday, hoping for a total time of 6:30.</p>
<p>Fantastic, Swdad1! Good luck on the century ride. I love, love, love riding a bike even though the closest I get these days is the stationary one at the gym. I should do something about that one of these days…</p>
<p>Nice swdad! I feel like a slug with 1/10 of the miles you put in today. But…I know you are not riding a comfort bike, with a basket Seriously, good luck on the century ride!!</p>
<p>Blankmind:</p>
<p>Not strictly speaking a “core” exercise, although it really is:</p>
<p><a href=“Correction for ASLR - YouTube”>Correction for ASLR - YouTube;
<p>I’ve been doing this one in my warmup three days a week for several months now. Awesome for range of motion of the hips and a pretty good ab workout, too.</p>
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<p>Also, the various hip lifts don’t involve the shoulder much. I usually do the single-leg version. You can do it without holding the bent leg, just with the arms up to the side. Digging in with the heel instead of having the foot flat on the floor helps isolate the glutes.</p>
<p><a href=“Cook Hip Lift - YouTube”>Cook Hip Lift - YouTube;
<p>Blank, how about single leg circles?</p>
<p>Don’t look in your mirrors MOWC… the ol’ (formerly) fat guy has strapped on the running shoes and I’m coming after your mileage totals. Let’s see, after today’s walk/jog 5K, I’m probably up to 1.25 miles for the year! :)</p>
<p>Had to wear my old shoes. They’ve just replaced underground utilities to the condos, so my cut-thru path to the road is solid mud bulldozer tracks. I don’t want to get brand new sneakers muddy the first time out! </p>
<p>I didn’t even set the Garmin for any intervals. Just walked when I felt like it, ran when I felt like it. No crazy high heart rates. First time jogging this year. I didn’t get lost. I didn’t fall down. And, I didn’t pull any muscles. So, I would say that’s a roarin’ success!</p>
<p>At least I looked like a runner. Work my new Brooks [running</a> tights](<a href=“http://images.esellerpro.com/2270/I/382/93/lrgscaleMens-infinity-tights.jpg]running”>http://images.esellerpro.com/2270/I/382/93/lrgscaleMens-infinity-tights.jpg) and matching [hi-viz</a> 1/4 zip top](<a href=“http://cdni.llbean.com/is/image/wim/267157_29159_41?wid=960&hei=960&qlt=100]hi-viz”>http://cdni.llbean.com/is/image/wim/267157_29159_41?wid=960&hei=960&qlt=100).</p>
![http://images.esellerpro.com/2270/I/382/93/lrgscaleMens-infinity-tights.jpg]running](http://images.esellerpro.com/2270/I/382/93/lrgscaleMens-infinity-tights.jpg%5Drunning){kind=link}
<p>55 degrees and sunny, although it felt cooler than that with a breeze.</p>
<p>Stretch/strength/core</p>
<p>Having too much fun with the Bodylastics and the stability ball. Workout is starting to run longer than I want because I keep adding and forget to subtract.</p>
<p>~ ~ ~ ~ ~ ~ ~</p>
<p>Getting in a little running, eh? Dressed for success, iDad!</p>
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<p>Pictures?</p>
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<p>I was thinking of going out but my wife brought a plate of Alaskan Cod and baked sweet potatos and I’m going to have to wait a while before doing any running which probably means indoors as the sun will go down soon.</p>
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<p>I’ve done some strength training with teams and whatnot, but yes first actual fitness group class. I’d rather not teach it, but I was informed that I was going to do so…</p>
<p>Well, I don’t feel like running this evening so I’ll have to settle with 4.5 miles earlier this afternoon at the office. Did my stretching video, upper abs, lower abs, obliques, glutes, barbell squats and the military press.</p>
<p>I’m going to be in Boston tomorrow and it would be great if I had enough time to take a run along the Charles. The weather looks good for something like that - it’s just the logistics of doing it (main issue is where do I park my car). I’m in Cambridge for lunch and can bring a gym bag, then drop my stuff off at son’s apartment, go for a run, back to the apartment, then go back to the car to visit the New Balance Factory Outlet. I wanted to visit the Microsoft Store but I don’t think that I have the time for that.</p>
<p>Also, the fitness center bought a few books on hiking in NH. I figure that I don’t need to see them as I can always just ask here.</p>
<p>One last thing - hit -20 pounds for the year. It was one of those things where you are stuck on a plateau for a while and then all of a sudden the weight drops. It’s like the body is prepared for a while and then lets go. We’ll see if we can keep going from here.</p>
<p>Congrats. BC!</p>
<p>“First time jogging this year. I didn’t get lost. I didn’t fall down. And, I didn’t pull any muscles. So, I would say that’s a roarin’ success!”</p>
<p>No kidding! It is really a complete success! :)</p>
<p>I’m checking out the gloomy weather and thinking that my dreadmill will burn a few watts while I burn a few calories tonight. My 30/30 pushup challenge is still going OK.</p>
<p>Hops, got it. Sorry to hear you didn’t have more say in the matter. I don’t know how big your class is, but I’ve had great experiences teaching small groups. You get to know each person, pay enough attention to each one, and it’s a personal kind of an experience. Then again, I love teaching, training, guiding, facilitating, being a ham, etc. 
I hope this assignment surprises you and turns out to be enjoyable and even memorable.</p>
<p>Hops, good luck with the class! Just watch out for [this</a> guy](<a href=“http://dougfioranelli.com/wp-content/uploads/2010/02/skinny_man-with-kettlebells.jpg]this”>http://dougfioranelli.com/wp-content/uploads/2010/02/skinny_man-with-kettlebells.jpg) who might show up for your class - you’ll need a set of 1 lb kettlebells for sure. :)</p>
![http://dougfioranelli.com/wp-content/uploads/2010/02/skinny_man-with-kettlebells.jpg]this](http://dougfioranelli.com/wp-content/uploads/2010/02/skinny_man-with-kettlebells.jpg%5Dthis){kind=link}
<p>Decided to share this article. Most of what it says means sense!</p>
<p>[Metabolism</a> Boosting Tricks](<a href=“10 Metabolism Boosting Tricks You Never Knew”>10 Metabolism Boosting Tricks You Never Knew)</p>
<p>Wow, idad! Good job on the jog/walk! Perhaps we will create a new sport for those of us in-between kind of runners. </p>
<p>Glad to hear your work is paying off, BC. Congrats on the -20!</p>
<p>This is the same guy after taking Hops’ class. :)</p>
<p><a href=“Steve Maxwell - 300 Kettlebell Challenge - Ultimate DVD - YouTube”>Steve Maxwell - 300 Kettlebell Challenge - Ultimate DVD - YouTube;