<p>In my case, the body replaces the stuff that’s worn - I just have to take it easy for a while. Cartilage grows back but rather slowly. You can the synthetic stuff (made from pigs I think) put in but I’d rather just get a little rest for a few days to a few weeks. When I play tennis, I often have to rest for a day. If I do a lot of damage, I may have to rest for a few weeks. BTW, rest means running only a mile or two a day. I look at professional tennis or basketball or hockey players and I think that the best of them have to be pretty strong in the joints to take the repeated pounding of professional sports.</p>
<p>After reading about what running can do to your knees, I’m glad I’m a swimmer.</p>
<p>Dreaded Airdyne intervals for me. No shirt. A/C on high in the room. Box fan (one the cat tree, kicked the cat out) aimed right at me. Four 1/2 miles that each take me just under 1:20. Recover 'til HR falls to 70% and go again.</p>
<p>I was trying to push, but ran out of legs on third interval and ended up doing them in my second fastest time ever. Saw a max HR of 96%. This contraption is a max heart rate torture machine. It’s just amazing how trying to push a couple RPM faster lights the thighs on fire by the end of an interval.</p>
<p>19:21 total workout, including warmup and cool down. I’m gassed.</p>
<p>kmc - loved the re-cap. Excellent stuff!
MOWC- I agree. I’ve come to the conclusion that any exercise is going to cause wear and tear and possibly some kind of injury from time to time. Pick what you enjoy, try to do it right with good technique and realize the “damage” you are likely to do with an exercise-related injury is far less than the damage caused by being sedentary.</p>
<p>Deborah!!! Congratulations! That’s got to feel pretty great.</p>
<p>Cardio Dance class plus lotsa vit D therapy for me today.</p>
<p>Sg12909- I’ve known a lot of injured swimmers, too! These days, it seems that the most common running injuries are plantar fascitis and IT band issues.</p>
<p>^ agreed. I know a bunch of swimmers with shoulder issues.
IT band was an issue for me when I was running.
And is an issue for me from time to time with my lifting, as well. Ditto my trainer.
I think if you are prone to certain things, you’ll likely end up with them no matter what you do.</p>
<p>Yeah- rotator cuff is a big problem in our sport because of the repetitive motions. But it’s not an impact or contact sport, which makes it somewhat easier on joints.</p>
<p>Yay, Deborah! Fantastic! </p>
<p>My hike was a bust… Mt Rainier national park… One of the hikers in our group of geezers had foot issues, so we only wandered a bit down the trail, just half a mile or so from the parking lot. 
Can’t complain about the weather - it was better than gorgeous. Now I have to convince Mr B that we need to start our ride/run early in the morning!</p>
<p>Sg - Swimming is great, but swimmers need some impact exercise activities to keep their bones healthy.</p>
<p>3.47 mile walk with 18 minutes of running. I pushed the running a little, so I’ll have to see how my calves feel tomorrow. Planks, glutes, and a little bit of upper body stuff. My shoulder is much better, but I still feel like I have to baby it.</p>
<p>Deborah, awesome job on the run. Nothing like a PR to keep the motivation up!</p>
<p>
</p>
<p>That’s too bad. A half mile isn’t even enough to get warmed up.</p>
<p>I was eying a multi-day window of good weather to go for a little camping/hiking trip, but the weather man slammed the window shut, so i’m down to a single hot muggy weather hike. I don’t want to spend three days hiking and camping in 90 degree muggy weather with thunder storms.</p>
<p>Mike Boyle’s four exercise workout with one dumbbell (with videos):</p>
<p>[The</a> “All I Need is One Dumbbell” Workout | Michael Boyle’s Strengthcoach.com Blog](<a href=“http://strengthcoachblog.com/2013/07/08/the-all-i-need-is-one-dumbbell-workout/]The”>The “All I Need is One Dumbbell” Workout | Michael Boyle's Strengthcoach.com Blog)</p>
<p>Rear foot elevated split squat
Pushups
Single Leg deadlift
3PT DB row</p>
<p>10 reps (or 10 reps per leg) on each exercise. Three to four rounds.</p>
<p>Yoga stretch early this morning. 5 miles after. Stretching didn’t seem to help. Felt and was slow. Never been a morning runner. Think i need a rest day.</p>
<p>Good news on the nutritional front—Twinkies are back.</p>
<p>Rain,rain, go away. We’ve had rain every day for the last 22 days.<br>
Don’t usually run on weekends. DH likes long walks so I consider weekends “rest days” and walk with him. We did 10 miles in last couple of days.</p>
<p>DH is an “anti-run” guy so I was surprised in when he proposed we run up all the hills in the large business park where we walk. Yah!<br>
Hope the rain will let up at some point today so we can get another 5 mile walk in.
Otherwise, we’re off to see a movie.</p>
<p>Thank you! I slept well last night. Of course yesterday was a very active day beyond just running the race. That happens when daughter is in town. :)</p>
<p>Gym morning with S2. I jogged on the treadmill, about 3 miles, and then did weights with a combination of machines and dumbbells/bench. </p>
<p>I love watching the Tour de France at this time of year. I find myself glued to the TV, cheering for any one of the athletes that’s clean. Even with the training, I can’t imagine how they have the endurance to make it through these daily races.</p>
<p>17 miles, no gels, no bonking! I made a mistake and dissolved the most disgusting Gu Brew in my water without first trying it! Yuck. Watermelon strawberry flavored Gu Brew, I think that’s what it was called, is beyond horrible.</p>
<p>We avidly watch the TdF every year. And every year, as the helicopter is flying over some incredibly picturesque castle or town, the “I want to go to France” talk starts up. :D</p>
<p>Today’s finish was amazing. The final climb up Mont Ventoux today averaged an 8% grade for 12 miles. And that’s after first riding 135 miles! Those guys are crazy.</p>
<p>Today’s Tour Race was incredible. I watched the ending twice 
We have friends who are in France for a month. So jealous!</p>
<p>Another super hot, hazy and humid day here today. 5210K advised that today was the day for a “55 minute steady run”. So yes, I wimped out and went to the gym to hit the treadmill. 6.25 miles which is my longest run to date. Glad that’s over. Only two more weeks of the program and only one long run remaining. Hopefully we’ll have a break in the weather soon.</p>
<p>Good run, BB! WildChild did a really tough 18 mile mountain trail run in Utah today and didn’t carry water. I don’t know how someone that smart can be so dumb sometimes!</p>
<p>4.3 miles for me this morning for a 41 mile week. Part of the run was on trails. I didn’t fall, but it got a little buggy and I was getting bitten, so I went back to the road. Poconos.</p>