<p>I want those arms instead of the 60 year old ones I have! :)</p>
<p>I want those legs! 
And especially those pretty knees. :)</p>
<p>Yay to all who ran in shorts and skirts and long pants today! I am stuck downtown until 8 or so => no running for me tonight.</p>
<p>5 mile party for Deb!! Amazing - also amazing to survive 5 miles on the treadmill and not pass out from boredom! </p>
<p>Sluggish outside - cold, rainy, sleety- and I was similar on the treadmill - 2.5 sluggish miles!</p>
<p>Serious wind here today so nothing outdoors but I had to exercise. C25K does not work on a treadmill, perhaps you all knew that. I’m sure you did! Anyway, I wasn’t sure how to pace myself so did week 5, day 1 (yes, I’m behind) and did a “brisk walk” 5 minute warm-up, then alternated jogging at 4.5 and 5.0 for 31 minutes then a 5 minute cool down at 4.0. I then went into the weight room and did free weights to work my upper body. Now sabadog and I are going for a walk.</p>
<p>Well tennis players look pretty good:</p>
<p><a href=“http://media2.apnonline.com.au/img/media/images/2013/01/22/Getty22Jan_NovakDjokovic_t460.jpg[/url]”>http://media2.apnonline.com.au/img/media/images/2013/01/22/Getty22Jan_NovakDjokovic_t460.jpg</a></p>
![http://media2.apnonline.com.au/img/media/images/2013/01/22/Getty22Jan_NovakDjokovic_t460.jpg[/url]](http://media2.apnonline.com.au/img/media/images/2013/01/22/Getty22Jan_NovakDjokovic_t460.jpg%5B/url%5D){kind=link}
<p>It looks like he has a mid-foot strike.</p>
<p>Well, idad, after seeing Priscilla, Queen of the Desert last week, I can honestly say the some guys in slinky dresses look…great? </p>
<p>I didn’t like the tone of Amesie’s linked article, either–a bit condescending. How many people run (or use other cardio machines) for 20 plus hours a week? And yes-no machines. Ayyy. </p>
<p>Took fit kid to the gym today. 30 minutes of hill climbing on the treadmill, level 13, New Rules core workout, and a few additional upper body weight machines. Oh, and KB swings. Took an easy 3.5 mile bike ride. </p>
<p>Great job, Deborah, on the 5 mile run! Are you using a C210K schedule? </p>
<p>CJane, your fitness program is giving the best results! Yay. I understand what you mean about changing body shape. I’ve gained a couple of pounds since the beginning of the year, but I’m thinking (hoping) it’s added muscle. I can see the running and leg work in my leg muscles.</p>
<p>Yeah. Pro tennis players are probably near the top of the heap in terms what would be ideal from a general fitness perspective. Maybe not so much back when they used to be scrawny, but certainly these days with the power in the game. Sprinters are pretty good, too.</p>
<hr>
<p>Well, I took advantage of the nice weather to carry a couple of armloads of hiking socks and ball caps and gaiters and shoes out to the deck where I hosed them down with [url=<a href=“http://www.amazon.com/Sawyer-Premium-Permethrin-Clothing-Repellent/dp/B007VCRX2S]Pemetherin[/url”>http://www.amazon.com/Sawyer-Premium-Permethrin-Clothing-Repellent/dp/B007VCRX2S]Pemetherin[/url</a>]. This is an insect repellent that you can’t spray on your skin, but you spray it on clothes. Once it dries it’s safe against the skin and makes the clothing insect repellent for up to 6 washes. It’s the stuff in shirts that are sold as “insect repelling”. Good protection against ticks. So I sprayed all my hiking socks, all my mesh ball caps, and my mud gaiters. And, now it’s in the sun drying. Has to be done outside, because the stuff is crazy poisonous to cats while it’s wet… but fine after the clothing is dry.</p>
<p>Now, it’s off to the basement I go! I watched today’s workout last night, so I have some idea what to expect.</p>
<p>Sabaray, I did part of my c25k on the treadmill. It didn’t give me the mileage but still did all the timing. The treadmill would then at least give me a ball park mileage. I wasn’t so concerned with the miles completed as the time completed. Or sometimes I would do a day on the treadmill and then repeat that day outside the next time. I was flexible with how I completed with just one rule - to e completely satisfied with a “day” In order to count it.</p>
<p>PlantMom, I so envy your bike rides! Love riding a bike. 
</p>
<p>I’m not currently using an official training plan, but I do have something of a mental plan in place. First, I decided at the end of March that I wanted to aim to do a 5 mile run before May 1 because I started running on May 1 of last year. Happy to have met that goal today. I figured I’d try and if I didn’t make it there would still be time for one more long run.</p>
<p>Here’s my informal program.</p>
<p>Run 3-4 days a week as follows:
- 30-40 min run.
- Tempo run, intervals, 3.1 mi, or if I’m not feeling at all ambitious 25 mins.
- Long slow run.</p>
<p>4th run would most likely be if I did intervals for that second run and wanted to do some additional running another day to maybe get in another mile or two.</p>
<p>In addition to running, stretch/strength/core or some combo of bike, elliptical, and weights three days a week.</p>
<p>One day of rest minimum per week. Add another if needed.</p>
<p>Additional goals: Keep my annual mileage goal in mind. Run a race once a month or every other month for now, just 'cause they’re fun! And I want to get to a number that starts with a 2… When I’ve gotten my speed down enough to where I wouldn’t be running forever, do a 10K.</p>
<p>Hooo Ha - I just registered for the NY Marathon 2013!!</p>
<p><strong><em>Go CB!</em></strong></p>
<p>I would love to see a sketch of everybody else’s formal or informal workout plans or goals you keep in mind that help you stay on track.</p>
<p>I think it’s probably helpful for people who stop by and read but don’t post to see them, too. It may be just what someone needs to help get the creative juices flowing and initiate their own plan.</p>
<p>Cool, another marathon runner.</p>
<p>11.02 miles at lunch (2-hour lunch) and 2.14 miles outside this evening. It’s 76 degrees right now with a bit of a breeze (10 mph) and just catching the last of the sun.</p>
<p>Stretching video, upper abs, obliques, military press, pushups. Calves are a little sore so I might call it a day.</p>
<p>My goals are to run 1,000 miles in 2013 and run at least one mile every day. I also want to get more flexible, keep the core strong and play tennis at least once a week, perhaps a lot more during the summer.</p>
<p>Holy smokes, BC!</p>
<p>Wow, BC! I feel so lame in comparison!</p>
<p>Thanks, abasket. I don’t feel like C25K is giving me enough of a workout, particularly on the treadmill; so- should I run faster for the allotted time, or should I run for a longer time period? I have this mental block on the treadmill - seeing those flashing numbers in front of me is a lot different than hearing Runkeeper tell me what my pace is.</p>
<p>I have a spreadsheet that charts my progress and it goes back four or five years and it wasn’t like this for or five years ago.</p>
<p>On the treadmill, you could put some tape over the display if it’s a distraction. The treadmill is probably easier but you could compensate with an incline, by running faster or farther. The treadmills at the Y closest to me are all inclined by default - that is the even setting isn’t flat. I’ve found that -1.5 is about flat. What’s worse is that the treadmills are usually tilted to the side a little. So I only use those treadmills when I don’t have other, good options.</p>
<p>I think that just sticking with the C25K is probably the better way to go. The cardiovascular system and your muscles can improve far faster than your joints can change to handle the higher workload. I’ve gone through the injury cycle many times in the past increasing distance and/or speed where it feels great except for the joints.</p>
<p>I’m hoping uses of the treadmill are few and far between. There’s a neat treadmill workout that you can do with mixing up incline and speed, so I may throw that in once in a while. I’m really trying to do more with the weights too, so we’ll see how I feel after that. Plus, I am still hoping to work in some yoga. I am now chief transporter to get son to his job #2, so that’s thrown a kink in the schedule somewhat.</p>
<p>Sabaray, I used treadmills to train for a marathon. Not that I really wanted to, but on some occasions I had no choice, because I stayed at hotels with no easy access to running trails or anything resembling them. If I decide to run again, I will need to plan my travels better! :)</p>
<p>Kudos to all! You are doing great.</p>
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<p>Those would be called your adductors…</p>