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<p>Yes. This one.</p>
<p>[Super</a> Advanced Circuit | Sleek/Strong With Rachel Cosgrove - YouTube](<a href=“http://www.youtube.com/watch?v=FCHWl8SYT_A]Super”>http://www.youtube.com/watch?v=FCHWl8SYT_A)</p>
<p>I make two changes. I do 30 sec work, 30 sec rest. And I do a farmers walk carrying two 50 lb DBs instead of the last exercise.</p>
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<p>I would actually say just the opposite. I wouldn’t do back squats without a spotter, but front squats are in a place where I just ditch the weights if needed. I’m able to do a lot more weight now that I have a power rack where I can adjust the standards. Previously my front squats were limited to what I could power clean into position and what I could handle because I didn’t have bumper plates…</p>
<p>Kudos to Sabaray’s 5-lb, 26 lb party! (Youre edging me out by 2lbs right now but maybe next week or so ill be joining you at the quarter century mark 
And WOOT to MOWC!</p>
<p>Idad and not rich enough, thanks for the interesting and entertaining reads this am! I will tell mch he can stare at boobs all day but has to drink milk or water
I will not tell him, however, that he can have beer battered fish unless he will ALSO do that Cosgrove workout daily. He’s spotty enough just getting on the airdyne and he’s not doing intervals!</p>
<p>Congratulations MOWC–good job. Love that you’re cleaning up your age group!!</p>
<p>Walked early this AM with H (couldn’t believe he wanted to walk). We did 3 miles; plan on trying Valslide workout this afternoon.</p>
<p>Thanks for the encouragement everyone–I was in a swamp of misery yesterday. Took myself to town (Boston) for retail therapy (shopping at Copley Place–big, urban mall) and felt better by the end of the day.</p>
<p>I was looking at stainless water bottles and I came across the Hydro Flask line which seems fairly highly recommended. Any experiences here with these products?</p>
<p>I use Nalgene bottles right now and they work well indoors but they don’t keep liquids cold unless you freeze them. An insulated bottle would be nice for outdoor activities.</p>
<p>[Stainless</a> Steel Vacuum Insulated Water Bottles | Hydro Flask](<a href=“http://www.hydroflask.com/]Stainless”>http://www.hydroflask.com/)</p>
<p>It’s done. Whew. 2:24 with 2 of my friends on a dangerously hot day. Full marathoners are in trouble. Early season heat is tough. That was faster than I wanted, frankly, but I enjoyed having the company. Very little soreness before the race, but very tired legs. At the finish stretch today the other two ladies were picking it up and ai just didn’t have that gear! </p>
<p>H and I are going to the Arch shortly- it is our 29th anniversary. He was at the finish line to see us. I didn’t just love this course- a lot of the road surface was uneven and choppy and I’m surprised I didn’t fall. One of our ladies was going for a 4hoir marathon and bailed while on the curse and switched to the half. Beautiful spectator day, though.</p>
<p>Finisher’s medal today is way nicer than both yesterday’s finisher medal AND my age group award. </p>
<p>At the risk of sounding like MiamaDAP, our group found a place that serves all varieties of adult milkshakes. Ice cream and booze in one place! We will all be meeting up there later. Hey- we earned it!</p>
<p>Congratulations on an incredible weekend, MOWC, and happy anniversary!!</p>
<p>That’s funny about the awards medals. Today’s race was worth it for the bling. :)</p>
<p>Enjoy every last sip of that milkshake!!</p>
<p>Temps near/+ 60’s today but wind is currently fierce. Hoping it dies down and will take an outside run later. Returned from our trip yesterday (18 hours of driving in less than 3 days) though I did manage to get my “1 Mile” run in New Jersey - hoped to get a mile in in PA too, but the exercise room was kind of sketchy (that’s a whole other story!) and the parking lot as out as an option :). But went for a brisk 3 mile walk when I got home yesterday to stretch my car weary legs!</p>
<p>MOWC, I don’t think you could ever sound like Miami! Congrats on a great weekend of racing! We expect a full report on the milkshakes. Enjoy your anniversary!</p>
<p>MoWC, Sounds like a brandy alexander or grasshopper treat. Yum! Congrats on the great runs and a very happy anniversary to you!</p>
<p>H and I covered 4.5 miles this morning at a jog/walk–probably only 1/4 of the way was jogging since I was trying to keep my heart rate even lower–average about 120. Yes, it’s warming up–already a more humid 70 degrees when we went out. We stopped to watch a mother duck and her 5 ducklings paddling around. Very cute!</p>
<p>Yay MOWC. Glad to hear that you finished your marthon and a half. No injuries. No falls. An age group win at your wish-for time and a “faster than you wanted” sounds like a roaring success!</p>
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<p>Of course, the rest of the story is that the four ounces of left over dark ale from the bottle I opened to make the beer batter was the first alcohol I’ve drank since Christmas (when I bought the beer). I’ve cooked with wine, but I get the edge of not having to count booze calories and carbs in Livestrong…</p>
<p>BC:</p>
<p>The only downside to the aluminum water bottles is that you can’t freeze them. Exact opposite of Nalgene bottles. If you freeze them, they will likely split and be ruined as the aluminum doesn’t expand. If you want to check them out, TJ and Marshalls usually have them. I’m sure the new EMS store near Pheasant Lane Mall sells a variety. LLBean sells them, too.</p>
<p>The dual wall stainless with vacuum in between does work for keeping stuff hot or cold. It was developed (or at least made popular) by a Japanese company, Nissan, that made expensive metal bottles and flasks. They have since bought the Thermos brand and their products are sold under the Nissan Thermos brand now.</p>
<p>The one thing I don’t like about bottle like that (and most of the Nalgenes) is that it takes two hands to get the cap off and drink.</p>
<p>I’ll put in a plug for this one:</p>
<p>[Amazon.com:</a> Thermos Nissan 16-Ounce Stainless-Steel Backpack Bottle, Silver: Kitchen & Dining](<a href=“http://www.amazon.com/Thermos-Nissan-16-Ounce-Stainless-Steel-Backpack/dp/B000K604P0/ref=sr_1_2?s=kitchen&ie=UTF8&qid=1365355145&sr=1-2]Amazon.com:”>http://www.amazon.com/Thermos-Nissan-16-Ounce-Stainless-Steel-Backpack/dp/B000K604P0/ref=sr_1_2?s=kitchen&ie=UTF8&qid=1365355145&sr=1-2)</p>
<p>It’s the world’s best “to-go” coffee container. 100% spill proof with a safety latch. One hand to drink out of it. The only downside is that the blue silicone seal at the top gets coffee stained. I bought the first one after the last time I spilled a to-go cup of coffee all over the car. Now, they are perfect for the cup of coffee at the computer, because they keep it hot for hours. I carry coffee hiking in these because they are guaranteed not to open in my backpack. I fill one before I leave home and it’s still drinkably warm when I start the ride home iike five or six hours later.</p>
<p>I also use them with ice cubes and ice water for workout bottles. I prefer them over Nalgene because they don’t sweat. There is still ice after 24 hours.</p>
<p>The downside to these for running is that there’s no loop to clip them. But, as a workout bottle, carrying them in a bag, they are great.</p>
<p>People may want to rethink a Paleo diet. [url=<a href="Study Points to New Culprit in Heart Disease - The New York Times[/url</a>] a story about how carnitine, which is found in very large quantity in red meat versus other sources, is linked to the production by bacteria of TMAO, which has in turn been associated with heart disease. </p>
<p>The work is really neat. They fed meat to people, including people who don’t eat meat. They monitored carnitine levels, which spiked for people who eat meat often. They monitored for production of TMAO and found it increased a lot after eating meat. They found that regular meat eaters had TMAO in their blood and made TMAO after eating carnitine. </p>
<p>Carnitine is sold, btw, as a supplement for body building. I’ve long thought the main reason for that is it is in red meat so people think it must … because I’ve seen no other reason to take it. There are issues with people, particularly babies, who don’t get enough. This isn’t a case of “never take” but a matter of a naturally occurring substance and how much we ingest of it. The problem is carnitine is metabolized by bacteria, which love it, and ends up as TMAO. The idea is “TMAO enables cholesterol to get into artery walls and also prevents the body from excreting excess cholesterol.” </p>
<p>If this is correct, then people should think about how much meat they eat. They should also at least consider looking at the labels of energy supplements and sports drinks because they can be “fortified” with carnitine.</p>
<p>MOWC, that is truly impressive! Congratulations, and happy anniversary!!</p>
<p>I ran 6.26 miles today, and gave myself permission to walk up a too big for me hill. My avg hr was 153, which I am considering to be my version of low heart rate training, at least for now :). I did another check on my resting hr, and it is now 46.</p>
<p>My shoulder is not improving, so no weights for me. At least I have a real excuse for not doing them.</p>
<p>Lergnom, how about chicken and turkey?</p>
The Hydro-Flask models are stainless steel - I wouldn’t use aluminum. They sell a variety of tops so that you can grab a drink one-handed if you want to. You can get after-market caps for Nalgene bottles too.
I was looking at the 64-ounce model (which is about $50) as that’s what I usually take out on the tennis court and it would be nice for going to the beach too. It’s probably not something that you’d take hiking due to the size.
It appears that these things actually do work.
The EMS that’s opening near the PLM is actually just the old one moving across the street. I assume that you got the flyer in the mail with the coupon which is 15% off a purchase of $100 or more. They also have 25% all EMS branded stuff. I don’t know if you can use the coupon on top of the 25% off. I wouldn’t mind buying a TechWick piece for my wife but they might be completely out of the heavyweight stuff by now.
<p>Truly amazing to have the fortitude to do a half after a full marathon</p>
<p>Perhaps that explains the benefits of the Mediterranean Diet which does include meat but on the order of a few times per month. Fish and poultry are more prominent in that diet.</p>
<p>Thanks for the link! It sounds like they are chasing windmills trying to find some proof that eating animal protein causes heart disease and some plausible rationale for continuing the diet recommendations.</p>
<p>The real stunner in the article is this sentence:</p>
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<p>Say what? Saturated fat? Cholesterol? A minor contribution? After making us switch to transfats? After selling us, oh I don’t know, a hundred billion dollars or so of statins and making Lipitor the biggest selling drug in the history of the world? Sheesh, what would they have done if saturated fat and cholesterol had been a “major contributor”? :)</p>
<p>Think about that sentence in the context of a 40 year barrage telling people that saturated fat and cholesterol are the major cause of heart disease and that they should completely change the human diet as a result. </p>
<p>It’s really quite a breathtaking statement.</p>
<p>BC: </p>
<p>The steel bottles would be perfect for tennis.</p>
<p>Yeah, I got the EMS coupon. I’m doing my best to not take advantage of it!</p>