<p>Blank, gently easing it back up. Yes!</p>
<p>PG, I’ve thought that if I were still into bike riding (it was never for speed – for recreation and transportation), I’d consider training up for some kind of low key, short duathlon, if such a thing exists. All kinds of possibilities, aren’t there?</p>
<p>My 2 BILs have done RAGBRAI for at least the past 20 years.</p>
<p>Deborah, here is one for you:</p>
<p>[The</a> Color Run? 5k - Hawaii Official Page](<a href=“http://thecolorrun.com/hawaii/]The”>http://thecolorrun.com/hawaii/)</p>
<p>:)</p>
<p>Thank you all for your kind and encouraging words! I really hope that my energy will last through the real race. 
Went to REI last night and got a handful of chocolate GUs. Also picked up a roll of kinesio tape at REI - I was pleasantly surprised that their tri department had a whole bunch of wonderful stuff to make the athletes’ lives easier.</p>
<p>Can you dance Deb? I’m doing a Dance Dash in August - I’m hoping they won’t mind if I dance AND sing…</p>
<p>I had never considered dancing for three miles, lol…</p>
<p>YK, it is a total mindset switch on my part to think “I’m a runner” or “An athletic event might be something I could participate in without making a horrendous fool out of myself.”</p>
<p>First a few stretches at home because the plan involved running</p>
<p>Gym workout </p>
<p>3 min walk
1 mile warmup run</p>
<p>Intervals (y’all would be proud of me, no flying off the back of the treadmill)
7.7 mph / .15 mi
7.9 mph / .15 mi
8.2 mph / .10 mi
8.5 mph / .10 mi
8.5 mph / .10 mi
8.2 mph / .10 mi
7.9 mph / .15 mi
7.7 mph / .15 mi</p>
<p>walking between each interval at 3.3 mph for same distance as the running interval preceding</p>
<p>1/2 mi cool down run
3 min walk</p>
<p>bicep curls
military press
tricep kickbacks
rows
inverted rows using smith machine
pushups</p>
<p>A few finishing stretches</p>
<p>3x6 of everything today…</p>
<p>Monster Walks
ValSlide Reverse Lunges
ValSlide Quadraped Arm Slides</p>
<p>Low-incline bench press
TRX Lunge with KBs</p>
<p>Barbell Push Presses
Dumbbell Rows</p>
<p>New workouts, starting this week. Here’s the first of two that I’ll be alternating for the next month or until I get sick of them:</p>
<p>Warm up
Rear foot elevated hip flexor
Quadruped hip extension
Single leg hip lift
Quadruped thoracic rotation
Squat to Stand
Ankle mobility
Reverse inchworm
Band assisted leg lowering
Big X walk
Walking lunges
Carioca
Lateral shuffle</p>
<p>Core
TRX plank & side plank
AB wheel roll-outs
Pallof Press</p>
<p>Power
Med ball slam
DB snatch</p>
<p>Strength 1
TRX Rear foot elevated split squat
Chin up</p>
<p>Strength 2
Trap bar deadlift
Alternating Bench Press</p>
<p>Finisher
Kettlebell swings</p>
<p>Great workouts people !</p>
<p>Deb, I’ve had that feeling - that I might fly off the end!!!</p>
<p>Just got back from fitness center w/D2. 1.5 mile on the track, another mile on the tread and some walking to cool down. Now I feel a little ahead on my monthly goal!</p>
<p>[Marine</a> Corps Physical Fitness Test - Military Fitness - Military.com](<a href=“http://www.military.com/military-fitness/marine-corps-fitness-requirements/usmc-physical-fitness-test]Marine”>Marine Corps Physical Fitness Test (PFT)) gives the USMC’s physical fitness tests.</p>
<p>Note that minimum standards for each test are given, but there is also a point system so that the Marine typically needs to do better than just the minimum on each test.</p>
<p>Pizzagirl- My half-brother is on his 21st consecutive Ragbrai. He is NOT particularly fit or well-trained. In the early years he prepared well, but lately…not so much. My father was having trouble today finding the route maps on the internet so I was walking him through that on the phone. Apparently Ragbrai is a rolling party where you eat as much as you ride. Sounds fun, actually.</p>
<p>Unfortunately, they just unloaded shopping carts (literally) of junk food onto the counters of all our break rooms here at work. I mean serious junk- Mallomars, Necco Wafers, cans of nuts (not so bad), licorice, jelly beans, gross peanut flavored candies, and on and on and on. There was sort of a stampede (including me). It was truly as much candy and junk as you would find at an entire grocery store. I grabbed up a few things (a beef jerky stick, some nuts…) but this is not a good step in corporate wellness.</p>
<p>PG–if you’re looking for a bike event, take a look at the Pan-Mass Challenge. It’s a state-wide bike-a-thon that raises money for the Dana Farber Cancer Institute in Boston. It’s held on two days in the beginning of August. You can do two-day rides or one-day rides. You don’t have to be a serious cycler to participate. My D isn’t a cycler, but her husband (who does cycle) persuaded her to try it. They did a one-day ride and had a great time. [PMC</a> |](<a href=“http://www.pmc.org%5DPMC”>http://www.pmc.org)</p>
<p>I’m feeling like a real geezer. Just when my shoulder was feeling good, I managed to kill my big toe (dropped my computer on it). Doesn’t sound like much, but I could barely walk–toe was black/blue and the nail is definitely going to fall off. As a result, I didn’t do anything last week. This is probably the longest I’ve been “off-the-wagon” with exercise in the last two years. Toe is finally feeling better and I’ve signed up to meet with the trainer on Wednesday. </p>
<p>I, too, am impressed with the great workouts/runs/races that everyone’s been doing.</p>
<p>Bromfield, ow! BC should be here. He would know how to transport computers without killing your toe. Miss seeing your workout reports, BC. Bromfield, glad to hear your meeting with the trainer is set for Wednesday and hope the toe is on the road to recovery and no longer aching.</p>
<p>Lots of alums from my alma mater do Ragbrai - I see quite a few facebook posts about pie! Looks like a lot of fun. </p>
<p>Bromfield, were you the one who had ordered the DVDs for Drop Two Sizes? If so, did you have a chance to try any of them out before the mishap? I know how painful that toenail can be having recently experienced one of those. I did not lose my toenail after all, but it is gnarly. Hope you’re on the mend soon. </p>
<p>4.21 mile run today; I am really sensitive to cigarette smoke/residual aroma and spent most of the day handling documents that smelled as if they’d been steeped in nicotine or whatever makes cigarettes smell so terrible. I felt physically ill. </p>
<p>My latest project involves writing personal ads for sabadog. I want to add another Lab to our household and plan on finding him a pal through rescue. That’s been a fun way to make some new connections.</p>
<p>Here’s another fun bike ride [Zoo-De-Mackinac</a>, Inc.](<a href=“http://zoo-de-mack.com/events.php?EventID=1]Zoo-De-Mackinac”>http://zoo-de-mack.com/events.php?EventID=1) I’ve never done it but my SIL goes every year. I think it’s a 52 mile bike ride, lunch stop in the middle. Then they store your bike while you take the ferry to Mackinac Island for a fun night of partying. I guess it’s quite festive. I would do it with my H but he hates the island so I’m not sure I could talk him into it.</p>
<p>It’s the middle of May before the season starts.</p>
<p>A few years ago I dropped a 45 pound weight on my toe. Wow did that ever hurt!</p>
<p>A BBQ filled weekend as our 21 yo birthday boy came down from Boston for the weekend. Did a regular gym day yesterday, nothing yet today, but I hope to at least put in 20 minutes or so before bed.</p>
<p>
If you are interested in the PMC, you should be aware that there is a substantial fund-raising requirement, and if you don’t meet it you are held <em>personally</em> responsible for whatever you didn’t raise. For most of the rides, it is thousands of dollars. And you are held responsible even if you wind up not being able to participate.</p>
<p>It’s for a good cause and all, and I understand they do it to limit the number of riders, but I have several friends who stopped participating because the level of fund-raising required got to be too much of a hassle.</p>
<p>[Fundraising</a> Minimums | PMC](<a href=“http://www.pmc.org/fundraising-minimums]Fundraising”>PMC Profiles)</p>
<p>Ugh, Broms, on the toe thing. It’s amazing how one small area can render you useless workout-wise like that. Hope you are feeling 100% when you are back with the trainer.</p>
<p>Met with mine today
Pilates outdoors, core stuff. I actually am improving on some of this.
KB swings
Lots of deadlifts, squats.
DB OH presses
Lat pulldowns
Burpees!
Bicep curls
Tricep dips (boy, do they burn)</p>
<p>Kind of a smorgasbord today.</p>
<p>Burpees. Darn, I knew I was forgetting something in my workout… :)</p>
<hr>
<p>Took me 1 hour 20 minutes. Might have to cut a few things out of the warmup and scale back to one set of the power exercises as I would really like to be under 1 hour 15 minutes.</p>
<p>Good workout, though. I really enjoyed shorter sets (8 reps or 8 reps per side)</p>
<p>Core was great. Hadn’t done Ab wheel rollouts in a long time, so it was easy to see some progress.</p>
<p>First time I have done TRX rear foot elevated split squats with a load – two 20 lb DBs. They were surprisingly do-able after a month of doing them with just bodyweight. I definitely have some room to go up on those. Did the hex bar deadlifts with the same 160 pounds I’ve been using. Did the alternating DB bench press with 30 lb DBs. I can go up on those.</p>
<p>I did the finisher with the 50 lb kettlebell. 12 reps on the minute, every minute, for three rounds. Yikes.</p>