<p>Nice job on the 5K.</p>
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<p>Around here, there are some really fast old fat people. Looks can really be deceiving when it comes to running.</p>
<p>Another one of my short quick workouts. This one from the random internet workout program I’ve been doing.</p>
<p>Declining ladder sets. 7 reps of each exercise followed by 20 seconds of high knees running in place, continuous set, no rest between exercises. Then rest for 2 minutes. Then, do the second send with 6 reps of each and the 20 seconds of high knees running in place. Then rest 2 minutes and another set with 5 reps of each and so forth, until you are down to the final set: 1 rep of each.</p>
<p>Squat thrust (burpee sans pushup)
Body weight squat (hands behind head)
Prone hand touch (pushup position, touch one hand to the other & vice versa for 1 rep)
Alternating kettlebell/DB clean
Alternating reverse lunge (with overhead reach)</p>
<p>Took 24 minutes. Wouldn’t be any shame in doing this one the first time starting with 5 reps in the first set. Starting with 7 reps is pretty hard. I was above 90% of my max heart rate on four of the seven sets, and saw 93% of my max, which is pretty high for a 20 minute indoor bodyweight workout.</p>
<p>You could easily substitute kettlebell swings for the cleans.</p>
<p>Enjoy!</p>
<p>Strength/stretch/core/weights. </p>
<p>20 min elliptical. Then off to the track. 8 x 110s fast with spikes. Watched a rugby match afterwards. Hard for me to understand.</p>
<p>Isn’t rugby kind of a football/soccer mash up where the emphasis is “get-the-ball-at-all-costs?” The rugby players I knew in school were the types to re-define tackles :)</p>
<p>You know, I must confess after writing that tome about weightloss and choices etc. etc. I turned around and practically gorged on some super sharp cheddar that one of the sweatlodge girls brought into the house…and immediately realized the irony :)</p>
<p>In my defense, I’d spent about a billion calories fighting off the mosquito zombie apocalypse up the hill while we were trying to get the fire and sweatlodge pulled together. So six hours later, we were completely beleagured and feeling like an inferior species so our “feast” took on a Rome-before-the-fall note…so it was a good thing that I’d prepared swordfish and spinach salad and the only calorie buster around was that wee brick o cheese :)</p>
<p>I wonder how many calories it takes to haul and stack a face cord of lumber? I suspect my budget was still balanced despite my best attempts!</p>
Kmcmom13, thank you so much for your great post yesterday. And to everyone who posted, thanks, I needed it.
I won’t pm kmcmom13 but I’ll post my height and weight so that everyone can understand where I was coming from. I’m 5’1" and right now I weight 115. I’ve always been thin and while being modestly active was able to keep my weight pretty steady between 109 and 112 pounds. For some reason I had a bad winter, I was being more sedentary than before and I had to be eating more and put on 3 pounds in a hurry. I know it does not seem like a lot but I knew that for my health I needed to be more active and get my eating under control because if I wasn’t careful I would put on more weight. I turned 50 a couple of years ago and found that I am getting soft around the middle and becoming square looking lol!
You know the adage of too much information lol, I also got a brand new iPhone. So much information those little things can give you. I downloaded map my run and fitness pal. My H lost 25 pounds just by tracking his food and he has been after me to get my heart rate up exercising as this would be good for my health.
I made modest goals, I told fitness pal that my goal weight was 109 and I wanted to lose 1/2 pound a week. Here is what I think is my problem. Although I don’t think I have ever ate much, I did not realize that to keep my current weight they said I should be eating 1350/per day and to lose 1200. Also because I am not a big person I am not burning many calories by exercising
Now take a person who has not tracked her eating or exercising and did not know that she would be burning less because of her size, I was shocked by how little it takes for me to maintain my weight and how little I burn. It was so discouraging. I went out for Mexican after the 207 calorie workout. Not the best thing to do but it was great. 
Yesterday was better. With all the encouragement here and at home, I got back on track. Went on a 4 mile walk/run (burned 370 calories lol) and walked 3 miles with H on the golf course last night. I ate a little more than before and felt better. I am still not sure about the 1200 calories, it feels a little low and I might play around with that. My big splurge has been a bagel for breakfast but I think I am going to have to rethink that.
<p>Deb922, Are you sure you want to lose more weight? I wish I could ever get to your BMI. I was almost twice your weight a year ago and I am only marginally taller than you. </p>
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<p>Sounds like you are very fit too - capable of doing 7 miles walk run
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<p>what is your target? run a full marathon under 4 hours?</p>
<p>Core/stretch/strength. Mile warmup. 2x200, 2x400, 2 mile warmdown. Static stretching.</p>
<p>Ran three miles yesterday. A bit disappointed but I guess I was a bit tired from Friday.</p>
<p>“My big splurge has been a bagel for breakfast”</p>
<p>There you go, about 300 calories to cut right there! :)</p>
<p>I hope it does not rain, at least not too much, within the next couple of hours!</p>
<p>deb922:</p>
<p>I obviously can’t tell and everyone’s shape is a little different, but just the crude BMI formula, puts you square in the “normal” range. If anything, BMI tends to overestimate overweight for healthy, active people, so I would be very surprised if weight on the scale is your issue.</p>
<p>Certainly, it is VERY hard to lose scale weight when you are close to “ideal” weight. And, IMO, trying to do that with starvation diets would be a big mistake for a 50 year old, especially a 50 year old woman. As we approach “middle age”, one of the biggest problems we face from a health standpoint is the steady erosion of lean muscle. Starving only makes that worse.</p>
<p>I’d bet dollars to donuts that what you want to see in the mirror isn’t a matter of the scale as much as it is a matter of what is called “body composition”, i.e. replacing a few pounds of fat with a few pounds of muscle.</p>
<p>Just a few simple tips:</p>
<p>1) All the walking/running is great, but try to figure out some kind of resistance strength training you can do, even 3 times a week for 30 minutes will make a huge difference. I think that good bodyweight circuits are a fantastic place to start. At your weight, I would forget the scale completely and think about getting “ripped” and “athletic”. This will change the way you look and fit in your clothes, but – more importantly – some muscle will tilt the metabolic playing field in your favor.</p>
<p>2) Make sure you are getting adequate protein. At your weight, that would probably be 55 g to 75 g per day. It is perfectly fine to ease off on the fear of fat that has been pounded into us that can really interfere with getting enough protein. Have an egg. Have a steak.</p>
<p>3) To the extent you can, look for places to cut sugar and refined grains/carbs out of your diet, replacing those calories with protein and healthy fats (like olive oil).</p>
<p>Went to the gym for weights today, my first time back since March, when my shoulder became very painful. I’m starting with lighter weights for lower body, nothing but rehab exercises for upper body, and having to leave out the side plank twists for now. Ran 1 mile on the treadmill, and then my stretching routine. Nothing hurts = success!</p>
<p>Bunsen, my half is not until October. I have planned it to give myself lots of wiggle room on getting my mileage up. I have my 10k next week, and I don’t think I’ll match last year’s time. That’s not to say I won’t try :).</p>
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<p>Sounds like plenty of exercise to warrant a little noshing o’ cheddar…</p>
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<p>Speaking of skeeters, I found a deal of the day. I’ve gone thru two 24 ounce bottles of [this</a> stuff](<a href=“http://www.amazon.com/Sawyer-Premium-Permethrin-Clothing-Repellent/dp/B007VCRX2S]this”>http://www.amazon.com/Sawyer-Premium-Permethrin-Clothing-Repellent/dp/B007VCRX2S) treating hiking shirts and pants and socks and hats and backpacks and needed to order a third. At $17 a bottle, this stuff was getting a little pricey. Then, I saw an alternative on a hiking forum.</p>
<p>It’s available as a “bedbug” treatment in concentrated form. Same exact stuff, only you mix it with water. 1 ounce of concentrate in the 24 ounce spray bottle I’ve already got will produce exactly the same 0.5% concentration of Permethrine that you use to treat clothes by spraying them and letting them dry. A five-ounce bottle is the same price as the spray stuff, but will make five 24 ounce bottles.</p>
<p>[Bonide</a> Total Pest Indoor Concentrate](<a href=“http://www.domyownpestcontrol.com/bonide-total-pest-indoor-concentrate-p-3634.html]Bonide”>Bonide Total Pest Indoor Concentrate)</p>
<p>Wearing treated clothing may not eliminate the need for insect repellent on bare skin, but it’s the best protection against ticks. As near as I can tell, it’s completely odorless, colorless, and safe on clothing once it has dried. It’s the stuff they use on crazy expensive “insect repellent” clothing:</p>
<p>[insect</a> repellent clothing at REI](<a href=“http://www.rei.com/search?query=insect+repellent+clothing]insect”>http://www.rei.com/search?query=insect+repellent+clothing)</p>
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<p>That is for sure. My goal now is to rest for two months to get my heel completely pain free. knock on wood.</p>
<p>blandmind, would you mind sharing your last year’s 10K time? I went from 0 to 1/2 marathon w/o running any 5k and 10K. I like to see a correlation between 5K, 10K and the 1/2 time to see if I could ever get below 2:00 for a 1/2.</p>
<p>Dad II, the McMillan running calculator MOWC has recommended is really cool because it’s got training paces. I converted the 100 meter and 200 meter times so I can go by that next time I do intervals on the treadmill. I do like the Runbayou age-grade calculator, too. You might be interested in checking that one out just to get a feel for how high your expectations are for yourself. There’s an age-graded performance level chart at the bottom that shows what percentage puts a person at local, regional, national, or world class, which is interesting to see.</p>
<p>iDad and KMC, all this bug stuff is making me glad I’m running on pretty tame paths or indoors on a treadmill!</p>
<p>I did a short run outside and I usually cut across a short, grassy area in-between parking lots to get to a busy road and then a bunch of fast-food places and restaurants. Today, the grass was quite tall and decided to take a different (paved) route. I have a way around that grassy area though which I’m going to try. There are some paths on the main highway that I want to try too but it depends on how much vegetation there is around the sidewalks.</p>
<p>Stretch/strength/core</p>
<p>It’s so quiet here now…</p>
<p>4.6 miles. 44 mile week. Taper week for my first marathon in PA. Weather could be a definite issue. I have no goals for this one, so not particularly concerned.</p>
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<p>I haven’t noticed bugs on my walk/jogs on paved residential streets, but they are out in full force in the woods right now. This is peak bug season around here where they have to grab for all the gusto they can get in a short warm season.</p>
<p>Ticks are just a big problem across New England walking in any grassy area – hiking, mowing, gardening, etc. It just makes sense to take some precautions if you can as lyme disease is something you’d rather not get.</p>
<p>I had never heard of this insect repellent clothing 'til I started seeing it on some hiking sites and sold with big price tags. I guess it’s a fairly new development. The US military has been using it for uniforms. To me, the do-it-yourself spray approach makes more sense than trying to buy a whole wardrobe of bug-repellent clothing.</p>
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<p>Out of the blue, I was really sore last night. That little 24 minute workout did me in. I think it was the kettlebell cleans, but who knows?</p>
<p>8 miles, 1:05. I felt great and could have gone a few more miles. Overcast and 60 degrees vs last week’s sunny 75 degree run - what a difference 15 degrees make! :)</p>
<p>Idad, very wise words and ones I am taking to heart. The scale is not important but better health is at this age. And what you said is what I needed to hear. Thank you.</p>
<p>Between the bugs and the cottonwood, ugh!</p>