<p>3.5 miles on the treadmill (mostly run; HR ave 137); chest and shoulder press; 2 mile walk with H.</p>
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<p>OK–congrats Abasket!!</p>
<p>Sore heel? Want to be cautious so took sat off. Spinning/swimming yesterday and stair climber elliptical today.</p>
<p>Reverse lunge with single arm row. That’s a possibility.</p>
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<p>I can’t remember. I think this is the first time I’ve ever done them. It seemed to be easy to “cheat” – to allow the pull of the handle to help lower and raise out of the reverse lunge. So I tried to be careful to do them as two completely separate steps – reverse lunge, then the row, then come up out of the lunge.</p>
<p>5 mi treadmill run. ~182 miles of running for Jan-Apr. Registered for my next race.</p>
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<p>Are you doing the 200 miler from Chattanooga to Nashville? :)</p>
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<p>Speaking of running [sic], I went out on a glorious spring evening for my usual 5K walk/jog route. Trees are starting to bud here. Deep blue sky. Sunshine. 70 degrees. Shorts and a t-shirt (Nike neon yellow!) for the first time. I did wimpy ol’ (formerly) fat guy intervals: run to 85% max heart rate, walk to 70%, run to 85%, walk to 70%, and so on a so forth. I usually run to 90%, but I felt like taking it easy. Plus, this is only the third time I’ve been out running in about six months, so there’s no need to kill myself.</p>
<p>It was finally dry enough on the cut thru to the quiet street to wear my new Brooks shoes running for the first time. I’ll have to check the Garmin to see if they made me lots faster… :)</p>
<p>I got two workouts in today. First one came in the form of “old-person’s kettlebell class” where we added another classmate today. Also, I had one of the ladies telling me what this class is doing for her. I got “blamed” for her being able to carry 5-gallon buckets of rocks from her driveway around her house (Farmer’s Walks anyone?). </p>
<p>Second workout came in the form of demonstrating a new program for our volleyball players. Plenty of plyometrics and then some shoulder stabilization exercises too. We’re focusing in on injury prevention :)</p>
<p>4.75 miles of run/walk ala idad’s method. Felt very warm and humid in the full sun after a round of thunderstorms. Walked 2 miles with H before more storms tonight. </p>
<p>What is with the CC parent’s forum? I’ve had malware warnings for two days now, so I’ve stayed away.</p>
<p>Back in the gym after 2 travel days. Didn’t log, but ate very little, because the one meal I had made me queasy for literally days. Perfectly legit choice and don’t think it was food poisoning due to lack of any real symptoms, but there was something about it that just had me feeling bad. Super early flight this a.m., only to be sitting on the tarmac for a maintenance issue that apparently wasn’t one, but required “paperwork”.</p>
<p>Rowing intervals
Bunch of Pilates and core
DB snatches
goblet squats with 30# DB
Single 30# DB Romanian Deadlifts
heavier, but not sure what weight bb Romanian dls.
push ups
TRX rows
BB push presses
body weight lunges galore</p>
<p>I’m probably forgetting something but I was travel weary and kind of cranky.</p>
<p>5.52 miles. Another long day. Going to bed early tonight after some more work so I can get in early. Lots of dental work to do.</p>
<p>Spring is finally here and it’s so green and pretty. 5.5 miles this morning and 2.6 after work. I’m heading out of town for 10 days Thurs night, which will make for some interesting running.</p>
<p>Intervals at track today 200s and 400s. 100s barefooted on grass.</p>
<p>Cjane:</p>
<p>Sounds like a good workout. DB snatches are one of my favorites, but it doesn’t take very many to get me panting like a dog.</p>
<p>ohiopublic:</p>
<p>Sounds like the heel is all better? That’s good news.</p>
<p>I just started the Fast Metabolism Diet…ZI am following HayliePomroy’s book…anyone have experience with this diet?</p>
<p>That’s a new one for me. How does the diet work?</p>
<p>Same for me PlantMom, I haven’t logged in because I didn’t want to take any chances with viruses.</p>
<p>30 min easy run today. I was supposed to do intervals, but I just didn’t have it in me.</p>
<p>Went for a walk - beautiful day.</p>
<p>iDad, I’m trying to figure out how I’d do that reverse lunge with single arm row without tipping over. Usually I do reverse lunges where I can set a hand on the edge of a counter for balance. If I used a Bodylastics band with handle for the row part I wouldn’t be near the counter. I should be able to come up with a solution. Probably the back of a chair.</p>
<p>Deborah:</p>
<p>In that case, you may want to use the band for a bit of assistance. If you pull against the band as you step back into the lunge, it’ll give you some assistance and then again as you come back up.</p>
<p>iPod nazi put lunges in my very first workout at 250 pounds (when I had no prayer of doing them). Three years later, I would say that lunges might be the most deceptively difficult exercise in the book. I mean chin ups are hard, but you know those are hard when you can’t do one. But, even when you can do lunges, there’s still a long way to go to have the leg strength and stability to really control them. The challenge is that you’ve got to decelerate your entire body weight at the bottom. Not easy.</p>
<p>One trick is to not step back directly in line with the front foot (like on a tightrope wire), but keep your feet shoulder width apart even as you step back. That will be more stable side to side. Same thing with elevated foot split squats. The natural tendency is to line the feet up, which makes side to side stability pretty dicey.</p>