<p>That sounds like a workout, Tom.</p>
<p>~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~</p>
<p>I think one of the challenges of long-term fitness is finding ways to keep at it when one part or the other isn’t in optimal condition. Rest is best some days; other times a walk.</p>
<p>Maybe even a new sport, if nothing else just to shake things up a bit.</p>
<p>Very good observation, Deborah. True.</p>
<p>Nice workout, Tom!</p>
<hr>
<p>I decided to just let everything rest for a day. I don’t know how I hurt myself, but I can’t come up with anything (walking, jogging, Airdyne, strength training, etc.) that doesn’t stress the area that hurts. Missing a day or two is definitely worth it for a quick, complete recovery…</p>
<p>Thanks for the feedback on the books, Idad. It is interesting that several people on Amazon have the same thoughts I do about the “Drop Two Sizes” book - one even said that she (I am assuming it’s a she) tries hide the book at the gym because it’s embarrassing. I do wonder if the publishers are correct, that more women will buy a book that offers to make them look sexy than will buy a book the offers to make them strong/fit/healthy.</p>
<p>I look at these books as mostly fluff wrapped around the work programs. I’d pay just as much for the photos of the exercises and the workouts, leave everything else out.</p>
<p>Good morning!
Idad, I think you should write your own “program” integrating all the info you’ve absorbed on your quest. I’d buy it!</p>
<p>Sea kayaking was great – also saw a whale…and managed to keep my form right to preserve my arms and get good power against the wind. The experience made me glad for the bits of core work I’ve been doing/done. This hoe trip have been a pretty stark contrast to last time I was here in that I’m just mure fit to handle hills and hikes and whatnot, so I haven’t had any pain or injury. It’s a good feeling.</p>
<p>I am deeper into the McGill back book and its both fascinating and extraordinarily useful! So thanks again, idad, for the tip.</p>
<p>Back from my Dance Dash 5k ! It was a novelty race where you stopped briefly each kilometer for probably less than a minute , learned a dance move and then at the end performed a flash mob sort of dance. It was in the wide open sun so got hot pretty quick especially since they took their sweet time getting things actually moving! </p>
<p>Race was technically untimed but as I’ve been trained on this thread I stilled used my RunKeeper app and timed myself- route ended up being 2.85 miles by my calculations and I did that in just over 30 mins so I figured if it was 3.1 maybe I’d be around 32 minutes?? Which I would be very happy with - my last official race was 35 mins. The tshirt is so neon bright it may actually be radioactive. :)</p>
<p>Another 5k scheduled for next weekend.</p>
Woohoo Abasket! Great job! Sounds like fun.
Best new dance move?
<p>15 miles with daughter this morning. 69-80 degrees. Rolling course with 1 short, steep hill. Beautiful countryside with lots of bikers and runners. Carried my fuelbelt, but there were a couple of coolers put out for us with ice and cold water. It got tough the last 3 miles, but we did fine. She was supposed to run 30 seconds over goal marathon pace and we were more like 15 seconds over. It was faster than I should be doing my long runs, but I think I’m OK. Ribs still hurting from the fall. Glad to have that behind me!</p>
<p>We wore matching Lulu plaid “Fast Cat” skirts. Turned out 2 other women had the new plaid on as well. We took a group picture. We looked very cute! [groovy</a> run short | women’s shorts | lululemon athletica](<a href=“http://shop.lululemon.com/products/clothes-accessories/women-shorts/Groovy-Run-Short?cc=11595&skuId=3506683&catId=women-shorts]groovy”>http://shop.lululemon.com/products/clothes-accessories/women-shorts/Groovy-Run-Short?cc=11595&skuId=3506683&catId=women-shorts) This is the plaid.</p>
<p>abasket, sounds like fun! Everytime I hear “flash mob” I have visions of the video from Michael Jackson’s Thriller with all the zombies, etc…no idea why! </p>
<p>Those are extremely cute shorts, MOWC. Love the plaid. I feel like a slacker but ran a very slow 4.31 miles today in a bit under 40 minutes. Sunny with temps in the mid 70’s. Tomorrow will be hard; my legs are tired and I’m supposed to do 6 miles. Definitely already looking ahead to my rest day on Monday.</p>
<p>We had the plaid in the Fast Cat skirt, which is sold out. One of the women had the shorts and one had the Pacesetter skirt. Lululemon puts on a half marathon in Vancouver which was a few weeks ago. You get special plaid shorts made just for the race. It looks like a really neat event.</p>
<p>Idad, I have yet another question for you - what do you think of this book:</p>
<p>[Get</a> with the Program: Alwyn Cosgrove, Rachel Cosgrove, The World’s Leading Fitness Experts: 9780989518703: Amazon.com: Books](<a href=“http://www.amazon.com/Get-Program-Alwyn-Cosgrove/dp/0989518701/ref=sr_1_1?ie=UTF8&qid=1377367767&sr=8-1&keywords=0989518701]Get”>http://www.amazon.com/Get-Program-Alwyn-Cosgrove/dp/0989518701/ref=sr_1_1?ie=UTF8&qid=1377367767&sr=8-1&keywords=0989518701)</p>
<p>(And I agree with kmc - you should write your own book. I would buy it.)</p>
<p>~ 4 mi park run. Starting to feel like fall.</p>
<p>
</p>
<p>LOL. Around here, summer is just finally hitting! They’re calling for mid-nineties all week. Had to emphasize the importance of hydration to my football players last night.</p>
<p>5k walk/jog for me. Gorgeous sunny afternoon. Heavy legs. I don’t do this walk/jog stuff often enough.</p>
<p>No pain. So that’s good. I think I figured out that I probably hurt it doing hip flexor stretches with the back leg up on the weight bench. That is a very aggressive stretch to the front of the hip.</p>
<p>
</p>
<p>I have no idea what that is. Looks like the publisher specializes in self-help motivation books for entrepreneurs. The Cosgroves have one chapter in the book: training for pregnant women. One of their main coaches, Mike Wunsch has a chapter. Craig Rasmussen has a chapter (he writes for Men’s Health).</p>
<p>Personally, I’d rather go for a book that gives me three months of workouts to do and workouts that are good enough to do twice through, at some later point, with heavier weights. Just having a schedule of workouts like that I know I’m going to do three times a week for three months is effective motivation.</p>
<p>Maybe this has been said but I’m just jumping in here.</p>
<p>The Insanity DVD program is excellent. I’ve been through the 60 day program 2 times this year. It took my aerobic endurance to a level I haven’t seen since my Army days.</p>
<p>I just finished my first week of Tapout XT. So far, I’m very impressed. It’s not as aerobic as Insanity but it adds a dimension of movement, rhythm and athleticism I haven’t seen anywhere else.</p>
<p>Out TJMaxx had a great selection of nice, polymer coated dumbbells for ladies (read: under 20 lb). I could not resist and got a 15-pounder. 
The insert was pretty impressive - it listed all of the Idad’s favorites.</p>
<p>Idad, glad that you are feeling better. Still - please take it easy. :)</p>
<p>madaboutx:</p>
<p>Insanity is too tough for me. I bet it is a real aerobic endurance challenge.</p>
<p>BB:</p>
<p>I think I’m OK. I did a few bodyweight squats to warm up and didn’t feel anything. Walking and running was no problem – except for heavy legs.</p>
<p>Hey, I don’t need an injury to have heavy legs
Speaking of heavy legs, its ironic that I’m here in St. John’s (and then the plane today) while my friend’s tri-team will be swimming at my house post race today. This year I probably would have felt happier swimming with them all in my considerably smaller swimsuit :)</p>
<p>I’ve heard it’s supposed to be 86 back home today, will will make the iron a rough go I suspect…meaning maybe even the halfers will still be there when I get home! We shall see.</p>
<p>The farewell feast last night was a total Christmas style debauch and I suspect next week is going to feel like full-on withdrawal. Sad to leave but on the other hand I’ll be glad to a point to get back to a routine. Cause they live like Romans on this rock, and we all know what happened to Rome :)</p>