<p>Finished 800 2nd in 2:29:46. Led the entire way and made the critical error of easing up and got passed at the finish . Still happy. 4 seconds faster than last year. Think I can go much faster. Have one month to train to get faster. </p>
<p>Thought the medals were plastic. Small cheap looking medal things. Reminds me of sons little league coach pitch medals!</p>
<p>Woohoo! Go, Ohio!</p>
<p>Nice time, Ohio! I hear you on the medals. Mine this week were nice, but my Evansville Marathon award was awful.</p>
<p>DadII- I don’t agree with your friend at all. You are new enough at this that you will see improvement and drops in time with training. Me- no way. You haven’t even started, hardly.</p>
<p>Ok see you later with Pete the cat on front porch</p>
<p>Sorry that post was meant as a text to my wife !</p>
<p>I hope Pete’s getting a can of special salmon cat food or something of the like cracked open for him while you and the wife have a celebratory dinner out tonight, Ohio.</p>
<p>Lol, I was wondering what I missed 
Kudos on a nice run!</p>
<p>This link doesn’t go into specifics, and m pretty sure idad could explain it all to the guy – but i like his attitude about the (former arrogance) of docs and researchers and think its good he did this TED talk…but what I found most interesting is that mch was the one who sent it to me. Maybe all my thread-related wellness chatter about metabolic syndrome is getting through to him :)</p>
<p>[Peter</a> Attia: Is the obesity crisis hiding a bigger problem? | Video on TED.com](<a href=“http://www.ted.com/talks/peter_attia_what_if_we_re_wrong_about_diabetes.html?utm_source=newsletter_weekly_2013-06-29&utm_campaign=newsletter_weekly&utm_medium=email&utm_content=talk_of_the_week_button]Peter”>http://www.ted.com/talks/peter_attia_what_if_we_re_wrong_about_diabetes.html?utm_source=newsletter_weekly_2013-06-29&utm_campaign=newsletter_weekly&utm_medium=email&utm_content=talk_of_the_week_button)</p>
<p>DebT - Pete’s grounded right now so he’s not going to get ANY special cat treats. He was gone for 2 days straight on some bender. Checked him for tattoos. Nothing there.</p>
<p>Hah. Half of what a I know comes from [Peter</a> Attilia](<a href=“http://eatingacademy.com/start-here]Peter”>Welcome - Peter Attia). His writing on nutrition and health is deep in the weeds, but fantastic if you can wade through it.</p>
<p>He has partnered with Gary Taubes, starting a foundation to raise funding for some nutrition research to answer some questions that aren’t getting answered.</p>
<p>Five pound party! Am seven pounds from initial target, 18 from optimal. I had been on another two-month plateau, so it’s about time I broke through!</p>
<p>OK, due to popular demand, here are four videos that show the kettlebell complex. I can’t post the video of the actual workout because “random internet workout video” means “DVD workout video that shall remain nameless due to my refusal to pimp for Rodale Publishing”… :)</p>
<p>[Single</a> arm deadlift](<a href=“- YouTube”>- YouTube)</p>
<p>[Kettlebell</a> clean](<a href=“Kettlebell Basics - One Arm Kettlebell Clean - YouTube”>Kettlebell Basics - One Arm Kettlebell Clean - YouTube)</p>
<p>[Single</a> arm front squat](<a href=“Kettlebells - One arm front squat - YouTube”>Kettlebells - One arm front squat - YouTube)</p>
<p>[Kettlebell</a> push press](<a href=“perfect russian kettlebell push press technique - YouTube”>perfect russian kettlebell push press technique - YouTube)</p>
<p>The idea is to do 8 reps of all four exercises non-stop with the bell remaining in one hand, then switch and do 8 reps of all four exercises non-stop with the other hand. I was not able to do that with the weight I was using. Each side was taking me over 2:30, which – at lest for me – is a very long sustained effort on big muscle exercises with a challenging weigth. That’s why I was seeing 95% heart rates. It’s also why these are awesome conditioning/fat loss workouts…</p>
<p>A few notes:</p>
<p>You can also do the deadlift with weight to your side or a single leg deadlift.</p>
<p>The clean can be done with the weight going back to the floor after each rep or with a little swing between reps.</p>
<p>If you are using a light weight, you may not need the hip hinge of the push press. I couldn’t make the KB move just doing a regular press. I had to do the push press.</p>
<p>This workout can be done just as well with a DB. The KB makes it harder for me, just because I’m not used to doing cleans and presses with the KB.</p>
<hr>
<p>There are infinite variations. For example, I might dump the deadlift and just make it a three exercise circuit – clean, squat, push press. The weight I can manage on those three doesn’t make for much of a deadlift for me. Or, if this one is not hard enough, substitute a KB swing for the deadlift and really knock yourself out!</p>
<p>You could cut the number of reps. I’ll probably do this in an effort to get a complete set – both sides – without stopping.</p>
<p>The workout I did is 8 reps of clean, then 8 reps of squat, then 8 reps of push press. But, you could also do clean/squat/push press and repeat that 8 times.</p>
<p>Here are some variations on the theme:</p>
<p>[Double</a> 20kg complex - Swing/Clean/Squat/Swing](<a href=“- YouTube”>- YouTube)
[Kettlebell</a> Clean and Squat Ladder - YouTube](<a href=“- YouTube”>- YouTube)
[Double</a> 20kg Complex - Push Press/Squat/Swing](<a href=“- YouTube”>- YouTube)</p>
<p>These examples are done with two KBs, but you could just as easily do them with one KB, first on one side, then the other.</p>
<p>Fine work, CD. :)</p>
<p>At home workout today (dbs involved, no kb).</p>
<p>Yay! Counting Down. Five pound party time. I have a lot of admiration for your ability to “git 'er done” with exercise after such a severe health crisis. I know that probably gave you some motivation, but still – very impressive. I know how hard it is to push yourself when you DON’T have the lingering thoughts in the back of your mind.</p>
<hr>
<p>ohio:</p>
<p>Way to go! Silver medal in the Olympics is awesome…</p>
<hr>
<p>kmc:</p>
<p>Diving board chinups. What a great idea for assisted chinups. That’s the best yet. I would do them with the hands facing each other grasping the side of the board – chin clearing the end. I think that’s the most shoulder friendly.</p>
<p>I bet gramps picks up 15 pounds every day without giving it a thought. There’s something about picking up DBs or KBs what makes them seem heavier than picking up the same weight in the real world (a suitcase or bag of cat litter, or whatever).</p>
<p>Well, the clock punched me in the basement today. Hot, humid and sweaty. And these Phase 3 workouts are long and tiring. This one felt like it was never going to end, but I stuck it out 'til the bitter end: 20 jump squats on the minute every minute for 3 rounds.</p>
<hr>
<p>I have not dropped two sizes and I probably still won’t fit in that black cocktail dress, but I am at my lowest weight and lowest 7-day average weight in eight months. I have no idea what to attribute it to, because I haven’t changed my eating at all. Maybe seasonal with the hot weather? Maybe this workout program (I am starting to see some abs). Maybe the vitamin D? Beats me, but I’m not complaining!</p>
<p>idad, we do want to see you in that black cocktail dress. Photos, please!</p>
<p>I’m not going to congratulate iDad until we get the 2 dress sizes and the cocktail dress!</p>
<p>Crap eating this weekend being out of town at a wedding- and revisiting some college haunts. Rev. Daughter is bar-hopping tonight with her H and the new bride and groom whose wedding she just conducted, so I think I’m on my own for my morning run tomorrow. I think I’ll tour campus. It so gorgeous.</p>
<p>Bonus points if the picture is taken at an AMC hut. ;)</p>
<p>Interesting new study from David Ludwig at Harvard.</p>
<p>They took a dozen overweight men (18 to 35) and fed them identical milkshakes of two varieties. Same carbs/fat/protein/calories in each shake, but one was a high glycemic index carbs and the other was low glycemic index carbs. The men drank one kind of shake in one session and then came back several weeks later and tested the other kind of shake.</p>
<p>The high glycemic index shake caused an immediate spike in blood sugar 2.5 times higher than the low glycemic index shake. But, the interesting stuff was the measurements 4 hours after the shake. The blood sugar was lower in the high glycemic index shake subjects. In other words, it spiked higher, but then fell lower.</p>
<p>These men reported being hungrier at 4 hours after the shake. And, the main result of the experience was brain imaging which showed much higher levels of blood flow and activity to centers of the brain associated with hunger and reward – “craving” to go along with the hunger.</p>
<p>
</p>
<p><a href=“How Carbs Can Trigger Food Cravings - The New York Times”>How Carbs Can Trigger Food Cravings - The New York Times;
<p>[Effects</a> of dietary glycemic index on brain regions related to reward and craving in men](<a href=“http://ajcn.nutrition.org/content/early/2013/06/26/ajcn.113.064113.abstract]Effects”>http://ajcn.nutrition.org/content/early/2013/06/26/ajcn.113.064113.abstract)</p>
<p>Looks like big blood sugar spikes lead to big crashes and hunger…</p>
<p>First off, YAY to COUNTING DOWN…we’ve been relively quiet on the five-pound parties in my neck of the woods, so I’ll live vicariously through you!</p>
<p>MOWC, love love love Bloomington, envy your weekend visit! Mcson had seriously looked at Jacobs school of music and a little piece of me wished he’d gone there, but the Umich program was more suited to his druthers and the gave him great scholarships (it was his first choice anyway) so no complaints but I had fantasized all these lovely visits to Bloomington :)</p>
<p>Idad – too funny re Atilla…heady stuff indeed! You should report your own experiences to him – your results are pretty corroborative!</p>
<p>On the glycemic index/shake front, I can pretty much attest to those results…my 2 hr fast levels after a shaklee shake always seem to amaze my doc. (the shakes are low glycemic and have chromiun in them, which helps control blood sugar).</p>
<p>Indeed, the diving board chin-ups make for a good assisted chin up, I started doing them this week and do both hands on side and in front, 24 at a time. I do that to take a quick break from the aquajogging, and although pretty easy, it does feel like its doing something!</p>
<p>Tried the kettlebell in the pool last night because I’d heard some folks do this. Not sure how someone gets the form right when wearing a flotation belt but the swings in the shallow end are pretty funny. Think I may reserve the kbs for dry land 
– at least if there’s anyone else in the pool…apart from the tidal wave created by the swings, the upward trajectory seems to make mch a little nervous about flying iron!</p>
<p>So, it would appear that mch is pretty serious about buying a recumbent bike to join me on my new rides. In his usual fashion, he’s found a ridiculously expensive one from a guy two hours from here and is making plans to go see it the weekend after the holiday. He has now called the mfg to confirm the model and specs, etc. New, the freakin thing retails for $4,000. So, I’m thinkin he must mean to ride the thing for the kind of coin he’s willing to pay even second hand for the thing.</p>
<p>I mean, in my case, I picked up that little sunfire for forty bucks on Craig’s list, which was indeed a steal, considering new its more like 500 (still entry level.) But for my casual purposes, it was perfect. We’re always a stark contrast in our approaches to these things…I’m renowned as second-hand-k and by comparison, he only ever fools with top of the line stuff, from telescopes to woofers and beyond. But he makes his stuff last…and last…and last…(He still has a 1970 jag xke with less than 20,000 miles on the thing. If it had been mine for the last 30 years, it’d be more like 200,000 miles 
Seriously!</p>
<p>This is why I run. Ran all over campus this morning, including by the stadium and basketball arena. Tried again to get into the track my old friend donated to IU, but never could find a gap in the fence or anything. Loved the cool, peaceful morning. I hope I get to to it again sometime. I felt blessed to be able to run 6 miles around my college campus at age 60.</p>