<p>arget + 20.4 </p>
<p>officially, down 4.6 lb in week one.</p>
<p>1.5 miles, pullups, dips, rotary torso.</p>
<p>I have to be more careful with food with the reduced activity level. I feel better but I don’t know if I’m getting used to hobbling or if it’s getting better. I received the race email for the company and I have to decide whether or not I’m going to run.</p>
<p>I’m busy working with my daughter on job hunting or going back to school and the market is keeping me on my toes too.</p>
<p>Wow: </p>
<p>[91-Year-Old</a> Sets Bench Press World Record | ThePostGame](<a href=“http://www.thepostgame.com/blog/men-action/201306/91-year-old-sets-bench-press-world-record]91-Year-Old”>http://www.thepostgame.com/blog/men-action/201306/91-year-old-sets-bench-press-world-record)</p>
<p>2 1/2 miles this morning. Felt about how I expected 2 days after a crash and burn race and tried to keep HR down which didn’t work that well with high humidity/70 degrees. Got it done and that’s it for the day! It’s going to feel strange not to run after work…</p>
<p>At home workout</p>
<p>Me vs Stability Ball</p>
<p>I’m able to do those reverse lunges with overhead reach, btw. Yay! </p>
<p>I get a kick out of doing the stability ball exercises and have a good number of abs and core exercises in my repertoire now, but there’s only so many I can do in a workout session before quality of performance goes down. It’s a good problem to have. Too many choices.</p>
<p>iDad, thanks for the many great ideas you’ve given me along the way for exercises that can be done at home. You’ve continually helped me bump it up a notch, too. Much appreciated.</p>
<p>deborah:</p>
<p>You are welcome. It’s great to have a library of exercises to rotate in and out of workouts from time to time. Keeps it fresh, and each one seem to work slightly different muscles in different ways. </p>
<p>I actually hate reverse lunges, but I still try to do them every so often.</p>
<hr>
<p>kmcmom:</p>
<p>The bike sounds great! I don’t think that will be hard your back.</p>
<hr>
<p>MOWC:</p>
<p>Probably a much needed easy stretch after a lot of long races in a short time frame this spring.</p>
<p>If somebody swears by bacon, then I feel I have all rights to swear by chocolate.Just joking, nothing to brag about, just love my chocolate, it keeps me happy along with swimming, try to pursue both for as long as I can. Bacon, sorry, hate the thing, the smell, the taste, the texture…sorry not for me, more is left for others, enjoy and leave the chocolate for me!</p>
DH’s grandmother came to America as a child from her homeland in Norway. She lived to be 102. I asked her what her secret to longevity was. She replied, “Lots of butter, cheese, and lard.”
She also exercised daily, never smoked, and never drank alcohol.
<p>…and most likely than not had genetics that allowed her to live that long. I am not sure if the person whose parents died in their 60 - 70s and who had no relatives who lived past 80s, would likely survive until 102. I also bet that you will find many many who consumed ton of butter, cheese and lard and died relatevely young. Actually the place arount Blatic sea are not that known for longevity, not like most others who consume mostly fish and veggies and definiltely not lots of butter at all.</p>
<p>My grandmother smoked two packs a day for virtually her entire life, until she quit cold-turkey in her 70’s. She lived to be 93.</p>
<p>People live to that age in spite of their vices, not because of them.</p>
<p>^…again, genetics, then you + and - depending on life style. If you do not have good genetics, there is still a miracle, but, yes, miracles happen, should we count on them…naaaah, I do not…</p>
<p>So I ran my 5K - really had a strong finish, was running all-out for the last km – and promptly came home, went to bed, and slept the rest of the day! I don’t know why I was so wiped out and sluggish – I’ve run 3.1 miles before and gone on with my day – but it must have been adrenaline. </p>
<p>So now I face this - do I work on getting quicker (shooting to do a 5K in 30:00 perhaps? lower?) or do I work on distance and aiming towards a 10K? Or do I do the first, get myself quicker, and THEN start going longer? I know, I know – what is my goal? Problem is, I really don’t know what my goal is with running. Ideas / thoughts on how to think about this?</p>
<p>I don’t need a workout reason to go home and sleep for twelve hours but it’s nice to have one.</p>
<p>As far as improving distance or time goes - just pick one or the other or alternate. I play around with rate and time from time to time but this year the focus is distance. Trying to do both at the same time can result in injuries as they put different kinds of stresses on your body.</p>
<p>My goals this year are to run 1,000 miles and run at least one mile everyday. I thought that this would be easy until I got injured. I still think that I can meet the goal though.</p>
<p>We do various things here. Some try to get faster (Ohio is insanely fast), go for distance big (MOWC and DadII). I try for mid-distance - well I will try for mid-distance when I’m better. I think that having a goal is a great idea, especially if you’re goal-oriented. It gives me something to focus on and a reason to keep going because it is so easy not to run for a day.</p>
<p>Take it easy, MOfWC!</p>
<p>Running is stupid! On Saturday we hauled a bunch of yard debris to the recycling place, and by the time I was ready to go for a run, my entire body was aching, and it was getting late. I decided to go for my longish run on Sunday early in the morning. One thing after another, it turned out that i needed to do some stuff in the moring. I saw a sign alerting drivers that VTS ride was going to crowd the trail towards Redmond, which meant that the other part of the trail was going to be swarmed with runners, walkers, casual bicyclists, etc. until 4 pm. I decided to run in the neighborhood, but as soon as I put my running shoes on, the house shook - Jeff the weather guy was not joking when he mentioned a chance of a thunderstorm! So the choices were (i) skip my run or (ii)… tough it out on my dreadmill for the next 1 hr and 45 min. So I set a PR in treadmill running and stupidity. Yes, running for that long on the treadmill is stupid!</p>
<p>pizzagirl:</p>
<p>I don’t know anything about running, but from a general fitness/conditioning standpoint, you ideally want a mix of exercise, some that builds endurance and efficient oxygen consumption (slow twitch muscles) and some that builds power/strength and burning as much oxygen as you possibly can in a few seconds (slow twitch muscles).</p>
<p>I heard a terrific overview of these two opposite fitness qualities with examples of two extremes at the far polar ends of the spectrum.</p>
<p>At one end, you have world class marathoners whose training completely favors the most efficient possible burning of oxygen. Their training is so specific that it results in losing all muscle that doesn’t directly contribute to running – because muscle burns oxygen.</p>
<p>On the other end are weightlifters whose training is so specific to burning astronomical amounts of oxygen in the 2 seconds it takes to lift a weight. They have zero endurance, probably would struggle to walk briskly to the mailbox. Very inefficient at burning oxygen, but tons of muscle and fast twitch fiber.</p>
<p>Most of us are going to be well-served to not aim for one of those extremes, but to do some combination of exercise that results in a reasonable compromise. Some strength and muscle, some endurance. Most sports benefit from a mix of both. The goal of training is to develop as much strength and power as you can deliver over the time required to play the game. A tennis player needs power, but it’s no good to have power that can’t be sustained over a 5 set match. Conversely, an Olympic marathoner’s physique and training isn’t going to work at all for high level tennis. Wrong set of compromises.</p>
<p>BB, that’s determination! I finally messed around with the buttons on the treadmill at the gym last time to see if it goes for more than an hour. It looks like the treadmill has the capability, but it’s set to 1 hr limit by the club. Long run options then: 1) run faster 2) cut out initial 2 min warm up walk on treadmill 3) take a break after an hour and either come back to that treadmill or a different one 4) run outside 5) maintain current pace and distance on treadmill.</p>
<p>
If there is no one waiting, can’t you just restart it immediately?</p>
<p>BB- good treadmill run! That’s a long time. Deborah- I’ve simply reset the club treadmill after an hour (as long as no one was waiting) and kept going. Nothing wrong with a little break.</p>
<p>Pizzagirl- If you up your distance I am a believe that your 5K time will improve naturally. Add in some pickups a couple of times a week. The stronger you get (which distance will do), the faster you will get. Perhaps not as rapidly as if you did a lot of dedicated speedwork, but it will happen.</p>