<p>Yay. 5 pound party time!</p>
<hr>
<p>Could be a rest day. It was pretty much impossible to tear away from the Boston news (and police scanner feeds) last night and get a good night’s sleep.</p>
<p>Happy 5 lb party, mathmom!</p>
<p>Same here with the news, idad. D has been locked in all day, but she’s safe. </p>
<p>I tried to do an outdoor run this morning, but it ended up being run/walk for 3.2 miles with much more walk than I’ve needed to do. It was over 80, humid, and sunny when I went out; I couldn’t keep my heart down. Very uncomfortable. I did, however, take S2 to the gym this afternoon. In the much more manageable 70 degrees of air conditioning, I ran 3.5 miles on the treadmill. </p>
<p>Last night H and I went to a traveling Broadway show featuring a cast of amazingly fit drag queens. Oh my–talk about legs, and!</p>
<p>Sounds like a fun evening, PM! </p>
<p>Today was supposed to be C25K, but the weather (strong winds, thunderstorms and a tornado warning) and my schedule didn’t cooperate. So I went to the gym and climbed to nowhere.</p>
<p>7.5 miles today. Oh my, I am not used to 84 degree runs. I almost didn’t take water with me, which would have been a major mistake. My hr monitor was acting up again. For the first 2.5 miles my hr was approaching infinity and beyond. I thought it would settle down on its own but I ended up having to use some of my water to re-wet the sensors, and then it immediately started working properly. Today, 13.1 miles seems like an impossible dream.</p>
<p>4.75 miles - I was annoyed that I didn’t get in 5 but I’ll try to make it up tomorrow. I just plain ran out of time.</p>
<p>Played 2.5 hours of tennis - 1/2 hour hitting around and two hours of doubles. Got killed on the first two sets and lost the third in the tie-breaker. My serve was awful for the first two sets and marginally better the third. My volley was awful the first two sets too. Basically I’m not playing enough tennis to keep my movement and timing sharp. I think that I’m giving up some power too with a lighter frame. I did have this very nice exchange though. The other guy was blasting forehands to my backhand from the baseline. I was blasting backhands right back to the other corner. He was running around his backhand to hit them and I was happy to blast away (unlike many, I love hitting backhands). He eventually hit the ball wide trying to reach my backhand.</p>
<p>Modern players pound the backhands of their opponents these days which has resulted in much better backhands at the professional level. I find that a really heavy racquet helps. I just let the mass of the racquet do most of the work on power and put most of my effort into spin generation.</p>
<p>I wasn’t tired at all from the tennis.</p>
<p>Excellent workouts posted here today. Rest day for me.</p>
<p>I got to the gym late so it was a somewhat abbreviated workout. Dinner was fish (and shellfish) stew and salad, and a white Rioja. Yummy!</p>
<p>Kettlebell class
Working on putting together various complexes, including getups with cleans and overheads. Lots of mobility stretches, swings, crawls etc. Followed by 30 minutes treadmill walk @ 22% incline at 2.2 mph.
Hit up the Brooks Outlet with my visitor – got a pair of Adrenalines for just under $70 and got them to throw in two nice caps for $5 each.</p>
<p>Yesterday was fasting day. Today lunch was Potbelly Tuna fish salad sandwich on thin bread, then removed the top portion of the bread, small piece of filet mignon with mache salad for dinner.</p>
<p>Cals 986
Fat 52 g
Carbs 41 g
Protein 87 g
Sugars 5 g</p>
<p>I was in there recently, CJane, and there were stacks of boxes. It looked like they were in the process of restocking the shelves, and I wondered if it was mostly shoes or clothing and whether I should make a trip back there soon.</p>
<p>~ ~ ~ ~ ~ ~ ~ ~</p>
<p>Mathmom, steady progress sounds good (and eating dinner does too – I need to rustle up some food).</p>
<p>Here is today’s workout</p>
<p>Stretches and mobility work
a. Archer
b. Happy Baby Roll
c. Prone S
d. HF Pulse
e. Plank w/ Knee Bend</p>
<p>B. (10 min.) – 3 x 30seconds/side
a. KB Halo
b. 1-Leg Hip Hinge @ body weight
C. 20 min.
a. KB Turkish Get up
-
KB 1Hand Press - KB 1Hand Overhead Press
- KB 1Hand Rack Reverse Lunge
- KB 1Hand Clean (negative only)
D. (20 min.) –
a. KB Swing x 5
b. KB 1 Hand Swing x 5
c. KB Swing x 5
d. KB 1Hand Swing x 5
e. KB Swing x 5
f. Bear Crawl x 10yds
E. R & R (5 min.)
a. Prone S
b. Bent Leg Straight Leg
c. HK Position</p>
<p>Homework Assignments</p>
<p>Workout #1 – “The Big Three”
Requirements:
- Beginner: men 16kg, women 8kg
- Intermediate: men 20kg, women 12kg
Warm-up: - Hip Flexor Stretch x 5/side
- Plank 2x30seconds
Routine: - KB Get-Up x 1/side (use lighter bell or no bell if necessary)
- KB Goblet Squat x 5 w/ pause at the bottom
- KB Swing x 20
*rest as little as needed between each exercise and complete as many rounds as possible in desired amount of time (i.e. set timer for 15 minutes)</p>
<p>Workout #2 – “Swing Away”
Requirements:
- Beginner: men 16kg, women 8kg
- Intermediate: men 20kg, women 12kg
Warm-up: - Hip Flexor Stretch x 5/side
- Plank 2x30seconds
- Get-Up x 1/side @ bodyweight
- KB Goblet Squat x 5
Routine: - Repeat each style of swing one after another without putting the kettlebell down
a. 2H Swing x 5
b. RH Swing x 5
c. 2H Swing x 5
d. LH Swing x 5
e. 2H Swing x 5
*2H – two hand; RH – right hand; LH – left hand
*complete 4-10 rounds with 1-2 minutes of rest between rounds
Workout #3 – “All Inclusive”
Requirements: - Beginner: men 16kg, women 8kg
- Intermediate: men 20kg, women 12kg
- Advanced: men 24kg, women 16kg
Routine: - Hip Flexor Stretch x 5/side
- Plank x 30seconds
- KB Goblet Squat x 10
- Get-Up x 1/side @ bodyweight
- Plank x 30seconds
- KB Deadlift x 10
- Get-Up x 1/side @ bodyweight
- Plank x 30seconds
- KB Swing x 20
*rest as little as needed between exercises and complete 2-5 rounds with 1-2 minutes rest between rounds
Workout #4 – “Descending Ladder”
Requirements: - Beginner: men 16kg, women 8kg
- Intermediate: men 20kg, women 12kg
- Advanced: men 24kg, women 16kg
Warm-up: - Hip Flexor Stretch x 5/side
- Plank 2x30seconds
- KB Get-Up x 2/side (use lighter bell or no bell if necessary)
Routine: - KB Swing x 20
- KB Goblet Squat x 5
- KB Swing x 15
- KB Goblet Squat x 5
- KB Swing x 10
- KB Goblet Squat x 5
- KB Swing x 5
*rest as little as needed between exercises and complete 1-5 rounds with 2-3 minutes rest between rounds</p>
<p>Thanks for posting those workouts – I have to learn a few of those moves first (like the getups) once mobile again, but I should copy them down 
I like the cleans, swings and squats so if I made myself a little beginner set to fit in here and there I might be able to muck around with the “big kids” one day! :)</p>
<p>(And cjane, I consider you workouts very “big kid” stuff! You rock!)</p>
<p>Idad, and those interested in kettlebells, I read some articles by dr. McGill, the author of the back book that idad suggested I order (its coming regular mail from Canada, so I won’t see it for a while.) I noted his general approval and support of kettlebell workouts, with a shout out to Dan john’s goblet squats so once I read up on modifications and the rationale – eg how not to blow your back – I’m going to get going on my original Kbell scheme!</p>
<p>Snow on the ground this am, which is idiotic. My pool guy comes out Tuesday to open. Which might make me even sadder that normal temps are a distant memory. Last year, the pool was up and running (albeit needing the heater) to swim in early May! But at least it will be nice to look at!</p>
<p>Much better weather this am, but I am finding I do better with C25K in the afternoon. 2.96m in 31:30, 10:39 pace. I hate walking but I am making myself do it. </p>
<p>Sabadog is not feeling well today. 
We’ve had multiple walks already today. Poor guy.</p>
<p>Congrats to all the 5 pounders! Great job, mathmom!</p>
<p>Volunteered at a 5K this morning on the Vandy campus. My friend who was about to finish the Boston Marathon when they closed the course was there and she is still traumatized. Her boyfriend (a noted music industry lawyer here in town) was at the finish line, was knocked down by the blast and burst an ear drum. He and she were in a lot of the press coverage. She said he is having a lot of trouble- was sitting on the porch crying this morning. Nashville Striders is doing a run to honor Boston in the morning and will send donations to the official charity. I think I’ll go. It’s not a race- just a training run though town. She was wearing her Boston jacket. It still is just beyond my comprehension.</p>
<p>I picked the wrong race not to run today- the prizes were bundt cakes!</p>
<p>After that I met up with my daughter for a 5 mile run on her “home” course/greenway. It was 33 when I got up this morning and about 57 when I ran. Sunny and nice, but 33??? Come on!</p>
<p>McGill published the first research paper on the kettlebell swing, hooking up a bunch of young guys to his instruments and computer model of spine loads in the lab. He also tested kettlebell guru Pavel Tsatsouline doing swings. </p>
<p>He found that the kettlebell swing has pretty low “compression” forces on the spine, so a lot of people with those sorts of pretty common back trouble can do them pain free. On the other hand, they have fairly high “shear” loads on the spine, so people intolerant of shearing forces can’t do them without pain… McGill is all about figuring out what specific movements cause pain for a specific individual and then having them do something that doesn’t.</p>
<p>I guess a caveat would be that all of his subjects were pretty fit and had been taught how to do the swing properly (straight, neutral spine, power from the hips). I don’t recall that he measured anyone doing a swing with a rounded back.</p>
<p>Gym day with son. Warmed up on the treadmill for 30 minutes with some walking, jogging, and then a CJane style inclined walk at 15 percent. That’s as high as these treadmills will go, but it was enough to keep the HR plenty elevated. New Rules core workout, followed by a few miscellaneous weight lifts for arms, shoulders, and legs.</p>
<p>
I had to stop watching the coverage, I just couldn’t deal with it after a while, and I didn’t
even know anyone near the finish line. I can’t imagine what your friends are going through. I wish them (and everyone) all the best as they come to terms with this.</p>
<p>The Red Sox did a really nice tribute before the game today, and I had to laugh when David Ortiz f-bombed 38,000 people:</p>
<p>“This is our f****** city… and nobody gonna dictate our freedom. Stay strong!”</p>
<p>Lovely cool but sunny day here. H & I explored trails in a park we haven’t been to in years. Probably when the kids were little we went to the playground there, but never the trails. </p>
<p>Lots of downhill and what goes down must come up! So good exercise.</p>
<p>6 miles, 36 for the week. Slept until 9:30 or so, then went to take a nap and slept for a couple of hours this afternoon. My body was sore from the tennis and running yesterday. Just knocked off six. I felt very good running and feel that I could go another four or five but I have a lot of errands to do tonight.</p>
<p>My feeling is that I could run ten miles a day and play an hour of tennis if life didn’t get in the way. That’s the challenge, at least until retirement; squeezing in the workouts between life, and feeling sore and tired.</p>
<p>Exercised my credit card today. :). TJMaxx is just a haven of trouble for me!! A New Balance tank (finally one that fits and isn’t a mile long or armholes fit for a giant!!)., a NB v-neck dri fit in a juicy lime green and a purple print Avia stretch skirt piece with built in boy shorts panties (sorry guys!) - thought the skirt would be great for exercise on the beach this summer. All GREAT prices!</p>
<p>Good job, Mathmom. Losing slowly is certainly better than not losing. I have been losing slowly too and I’m fine with it–I know I’m getting stronger and fitter.</p>
<p>Have only been walking for the last five days because I’m away from home–settling in to a temporary home in San Francisco because my H is doing a work project out here. Bought a cheap pedometer and it’s been helpful. Looks like I’ve been averaging 2-4 miles each day. We don’t have a car–I’ve been walking everywhere. My fitness objective while here is to find a gym where I can work out. The complex where we are staying has a gym, but it’s pricey and doesn’t have what I want. Based on Idad’s experience, I’m going to look at a Planet Fitness, which is nearby.</p>