<p>Congrats kmc!!! Woohoo! What an awesome accomplishment!</p>
<p>My D2 is a runner and is preparing for a race in 2 weeks. She and her runner friends were in touch last night and all had a tough time concentrating.</p>
<p>Thinking of how interconnected we all are. When tragedy strikes, it seems to feel close to home one way or another. Oddly, this year none of my running friends were racing Boston; last year it was close to a dozen. Nevertheless, we all know people who were there, almost there, close by etc. Just trying to focus on healing thoughts and appreciating all the good moments…</p>
<p>Nice progress, kmc.</p>
<p>In the gym early today
Row intervals
Pilates/core/ ab work
snatches, cleans, front squats, Romanian deadlifts.</p>
<p>Yay, kmcmom. 5 pound (and 25 pound) party time!</p>
<p>From reading the trip reports, it looks like all the snow on the trails around here gets compacted and then lingers as sheets of glare ice to be the last thing to melt. </p>
<p>My trusty editor of the White Mountain Guide has taken to bushwacking to get off the trails. I’m not up for that!</p>
<p>Stretch/strength/core.</p>
<p>Nice progress, KMC.</p>
<p>REI shopping for out of town visitor. Scored a Marmot precip jacket for $28 and a very heavy duty Marmot down winter jacket set down from over $300 to $170.</p>
<p>Convert that to Euros and contrast to what’s available over there and those are some screaming good deals.</p>
<p>I’d say. A Precip is a lot of rain jacket for $28. And, their down stuff is fantastic. I think Marmot originally established their brand with down sleeping bags.</p>
<p>Dreaded Airdyne Intervals. Same old same old.</p>
<p>First set: five 10 sec intervals with 50 sec easy
Second set: five 15 sec intervals with 45 sec easy
Third set: five 20 sec intervals with 40 sec easy</p>
<p>That third set is tough. Amazing how fast 40 seconds flies by when you are having so much fun (just trying to catch a breath!).</p>
<p>Saw a max heart rate of 92%.</p>
<p>Looks like Rachel Cosgrove has a new book coming out next week:</p>
<p>[Drop</a> Two Sizes: A Proven Plan to Ditch the Scale, Get the Body You Want & Wear the Clothes You Love!: Rachel Cosgrove](<a href=“http://www.amazon.com/Drop-Two-Sizes-Proven-Clothes/dp/1609614631/ref=la_B002P8Z3HU_1_1?ie=UTF8&qid=1366154723&sr=1-1]Drop”>http://www.amazon.com/Drop-Two-Sizes-Proven-Clothes/dp/1609614631/ref=la_B002P8Z3HU_1_1?ie=UTF8&qid=1366154723&sr=1-1)</p>
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<p>This could be a very good book. Sounds like the workouts are all stuff that can be done a home with a couple of dumbbells.</p>
<p>kmcmom, great job!</p>
<p>MOfWC, I bet you have not changed a bit. 
I have been on the road today, but will wear my race shirt tonight when I’m going to go for a run. Cipro or not, I need some run therapy.</p>
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<p>Rachel is absolutely right, that’s all the equipment a lady needs. Maybe a 35-lb kettlebell to keep her SO busy while she is playing with her dumbbells. :)</p>
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<p>BB…</p>
<p>ETA: I don’t know why it’s taking big Bs and turning them into small Bs. That is something new! </p>
<p>Interesting, when I added more text and changed the Bs to caps again this time it left them that way. Huh.</p>
<p>But wait. There’s more. Just got the e-mail blog saying there are also workout DVDs available. Six DVDs. Three month long phases. Each phase has two strength workouts and two metabolic/cardio workouts. The entire workouts are on the DVD with Rachel demonstrating and coaching. One of the models is Neghar Fonooni.</p>
<p>[Drop</a> Two Sizes DVD - Slim your waist & get that perfect dress size!](<a href=“http://droptwosizesdvd.com/droptwosizesdvd/index?keycode=230140]Drop”>http://droptwosizesdvd.com/droptwosizesdvd/index?keycode=230140)</p>
<p>Looks like about $100 for the DVDs and the book. I’m going to have to buy it just to check it out and get some more Kindle workouts. Sight unseen, I’m guessing this will be a very, very effective fat loss/fitness program. The nutrition stuff is done by [Chris</a> Mohr](<a href=“http://www.mohrresults.com/best-nutrition-articles/]Chris”>http://www.mohrresults.com/best-nutrition-articles/), whose approach is usually pretty good.</p>
<p>Quick 15 minute workout on the Elliptical today. Hit the “Mix-3” program and called it a night…</p>
<p>Good going (down) to KMC!</p>
<p>A take-it-easy day for me. 2 mile walk this evening and nothing else.</p>
<p>6 miles on the treadmill this afternoon. I was planning on a short run outside this evening but we had rain and heavy winds. I also went to take a nap around 6 PM and woke up at 9:30. I didn’t get a lot of sleep the night before as my wife had arm trouble. I am not feeling up to doing anything physical so looks like just work tonight.</p>
<p>Strength/stretch/core.
Watched /did the Leo Manzano videos posted on Flotrack Pro focusing on dynamic warmups. </p>
<p>15 minutes stairclimber/15 hard elliptical,</p>
<p>Weights. Static stretching.</p>
<p>protein shake
All you can eat Indian buffet. Skipped the naan, rice, lentils etc.
Had the tandoori chicken, lamb vindaloo, chicken tikka masala, a fair amount of the okra, really hard to guess the amounts and method of preparation.
Logging was really just an exercise in guesstimating. I have no confidence at all that the numbers are accurate, but went ahead and entered anyway for consistency’s sake. Calories are likely way higher.</p>
<p>Cals 1080
Fat 36 g
Carbs 46 g
Fiber 7 g
Protein 79 g
Sugars 9 g</p>
<p><perks up=""> Did somebody say Indian food?</perks></p>
<p>Love Indian, esp. the veggie dishes! They do the best things with okra, cabbage, & other potentially boring veggies!</p>
<p>Got out for a brisk walk run in between storms this evening. Even ran a little–they spread fresh mulch on the park trails near us, and it feels so good underfoot! :)</p>
<p>I ordered the Rachel Cosgrove workout DVDs. I’ll wait and get the Kindle book next week. You can order the DVDs here. Enter “CUSTOMER25” in the discount coupon box and get 25% off ($60 instead of $80). Standard mail is $4.48. </p>
<p><a href=“https://www.rodalestore.com/fitness/drop-two-sizes-dvd-program.html[/url]”>https://www.rodalestore.com/fitness/drop-two-sizes-dvd-program.html</a></p>
<p>This version doesn’t have the free goodies – the journal and the half-size foam roller and the tape measure – that you get from Rachel’s site. However, I already have a foam roller. And, I wouldn’t fill out the journal anyway… So I don’t really care. I wish you could buy digital downloads instead of DVDs. I’m going to have to rip the DVDs so I can play them on the Kindle in the basement unless I move all the furniture and do the workouts in living room.</p>
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<p>Apparently the first month workouts include two strength workouts that you alternate on M/W/F. They are 38 minutes, but there is also a foam roller and a warmup workout, so if you do the full thing, it’s 58 minutes. Then, there are two metabolic cardio workouts that you do one additional day each week. 15 minutes. One is a five exercise circuit, 30:30’s, three sets. The other is some kind of countdown – like 10 reps, then 9 reps, then 8 reps, etc.</p>
<p>From people who have done the workouts, the strength workouts are slow paced enough to actually do. Not P90X stuff. Need a step or stair and two dumbbells – recommend weighing your purse and starting with two DBs that size. 
I don’t know what I’ll do since I don’t have a purse, but I’m sure I’ll figure [url=<a href=“- YouTube”>- YouTube]something[/url</a>] out.</p>
<p>From what I read, the DVDs give you the option of doing the workouts with the annoying music or turning the annoying music off…</p>
<p>The thing that usually strikes me when I watch her demos, iDad, is what good balance she has.</p>