<p>Started my next half training plan today. 3.25 miles. It felt good to run after a week off, I think the rest did me good.</p>
<p>MOWC:</p>
<p>The colors on your new fleece are great. I got the boring ol’ man style. At least with the 35% coupon, the price was right ($39)</p>
<p><a href=“http://www.sierratradingpost.com/marmot-eko-polartec-power-stretch-shirt-zip-neck-long-sleeve-for-men~p~6729a/?filterString=s~eko%2F&colorFamily=04”>http://www.sierratradingpost.com/marmot-eko-polartec-power-stretch-shirt-zip-neck-long-sleeve-for-men~p~6729a/?filterString=s~eko%2F&colorFamily=04</a></p>
<p>One in green, one in red. At least I’ll be festive for Christmas next year, as I’ve largely sworn off wearing (actually sworn off washing or dry cleaning) sweaters… Fleeces are like actual wash and dry sweaters. Around here, wearing them nine months a year, that’s a good thing. It must be Murphy’s Law, but I don’t think I’ve ever picked up a sweater from the dry cleaners, put it on, and not dribbled coffee on it the first time wear it… :)</p>
<p>Did an “outside the box” work out with my trainer friend this morning which offered some fun variety of complex movement body weight and external resistance exercises. Then we did an hour of spinning with her using my Kickr trainer and me on a spin bike. Just a lot of fun. Best thing was she did body fat measurements and I came in at 11% which was really gratifying for me. Now have have a new baseline for lean body mass that I can monitor as I age, which for someone like me over 60 is important.</p>
<p>The good news: The scale was kind to me this morning. The bad news: I ate like a pig yesterday. Massive amounts of hot coffee with the two hour drive each way, which meant 9.5 ounces of half n’ half. Plus, I was craving salted cashews, during and after my hike. On the plus side, I got a good slug of protein and a pretty low carb/low sugar day. </p>
<p>
</p>
<p>At least 90 minutes of hard core shoveling - myfitnesspal says that 624 calories burned - I’ll take it! That’s it for me today.</p>
<p>Good workout, Michael. And GREAT body fat %- espec for a geezer! 
</p>
<p>iDad- I wound up getting the bright green one for visibility, even though I liked the cream and teal better. Good job on holding the weight down. You are the role model for eating well!</p>
<p>Great hike, idad, and thanks for sharing the lovely pics!</p>
<p>Snow here as well. Argh. I have 12 miles to run, but the slush and ice does not look that appealing! Yay, treadmill :(</p>
<p>Two run days in a row. Three miles and five miles. I felt pretty good, but someone said I looked pretty crooked.</p>
<p>Could not do anything yesterday… since Friday, I’ve been exhausted, the lymph nodes around the right side of my neck have been very tender, I’ve got canker sores back by my right lower molars on the inside, which makes eating very slow. And I’ve broken out with my second cold sore in the same number of weeks, so my body is trying to tell me something. We’re supposed to fly out to LA to see D2 on Friday, so I decided I needed to take a day off, and just let my body rest, or this could easily turn into something worse (I did get my flu shot this year). Felt a little better this morning, enough to go do PHA with the trainer; will take it easy the rest of the day.</p>
<p>Interesting story, I work with my trainer at a trainer’s gym where there are several other trainers there working with their clients. My trainer told me today that one of the other trainers actually works with Jenny McCarthy and her boyfriend, Donnie Wahlberg. They have told him (the other trainer) that they want to produce some exercise videos with him as their trainer. I laughed at my trainer and told him that, unfortunately, I wouldn’t trust anything that she put out, based on her past experience of trying to cram unscientific (and blatantly inaccurate and misleading) ‘knowledge’ down people’s throats. Her pseudoscience views really make her seem like a very ignorant, desperate woman. So why would I trust her exercise videos??</p>
<p>Boo- hope you feel better.
My question is what you have to do in order to work out with Donnie Wahlberg! :)</p>
<p>Come visit me, and I’ll schedule a session with my trainer during the time this other trainer works out. You can ask him directly!</p>
<p>terriwitt:</p>
<p>Hope you feel better quickly. I’m not even thinking about exercise today. My legs are sore.</p>
<p>mowc:</p>
<p>Green is good! I’ve got a couple of jacket/fleeces that color. The bargain bin GoreTex ProShell jacket that I practically stole off the clearance rack at TJMAXX is green. It’s just a rain shell, so I figured I might as well get green to wear underneath it to turn it into a proper winter coat.</p>
<p>Ran 8 1/2 miles this morning- OUTSIDE! I did 50% of my miles this week on the treadmill, which is unheard of for me. Today was damp, dreary, 37, but no ice or wind. I had just enough Jerry Jeff Walker songs on the iPod to get me through the run. Legs were tired after the hilly 5 1/2 yesterday, but I got it done.Stayed mainly flat today.</p>
<p>
</p>
<p>Sounds like my kinda workout music!</p>
<p>I got tickets to a premier screening last Thurs here in our town of a film about Jerry Jeff’s life and music. The producer/writer was there and is trying to get funds raised for distribution of the film. It was so good! He’s always been one of my favorites and I got to see him perform once at a legal conference back in the late 90s.</p>
<p>Latest issue of running times devoted to masters running and running recovery tips:
- foam roll every day. More powerful recovery than stretching . The more foam rolling the less you need physical therapy .
- 90-95 percent of recovery can be achieved by sleep and nutrition .
- 10-12 hors sleep per night improves athletic performance. Lack of sleep impacts tissue repair, messes with metabolism. Also suggests naps as part of total sleep. Human growth hormone released during 3rd and 4th cycle of sleep cycle. Sleep is the most underrated performance enhancer there is
- refueling after hard hour long training within 30 minutes after workout. 4;1 carbs to protein ratio (chocolate milk !) real food is best</p>
<p>Good workouts this weekend. An idad " panting like a dog " spinning intervals fri, sprint intervals on Saturday and an hour at 7;53 avg pace on treadmill today. Will aim for at least 7 hours of sleep tonight!</p>
<p>I don’t know. I would be hard pressed to think of any reason to drink chocolate milk. It’s got almost as much added sugar as Pepsi. 36 grams of sugar in 12 ounces compared to 42 grams in the same amount of Pepsi. Even if you have run for three hours and are completely glycogen-depleted, there must be a better way to top up than drinking sugar. I think very, very few of us in the “masters” age group can handle drinking sugar like that.</p>
<p>If you put about 3 oz of vanilla vodka in that chocolate milk, it could change your perspective on its merits ;).</p>
<p>Michael- that sounds great! I crave chocolate milk after marathons or summer long runs.</p>
<p>I love chocolate milk and won’t give it up!</p>
<p>I ran 37.1 miles this last week, more than I’ve ever done before. The very top of my leg in front is a little sore, but otherwise I feel great. I’m definitely losing inches, but not much weight. Probably all that post-run chocolate milk!</p>