<p>Well done on the marathon training. Thanks for the encouragement on the walking pace. I was very surprised and even wondered if the new I6 map my walk was not working right. I am going to see if I can do it again. I tried picking up my feet more when jogging like someone suggested above and it did feel better and faster but my knees bother me a bit jogging and that’s why I thought I would look into race walking.</p>
<p>Good job on the longggg run, sabaray! </p>
<p>Beautiful day again–breezy, sunny, high around 60 degrees. I did a 5 mile run, including the dreaded big hill. Fortunately the hill is in the early part of the five mile loop, and a gentle downhill slope lasts for about 2 miles. Such a reward! Today in this Wisconsin county was the Fall 50 run. I ran counter to the runners along the road at the end of their course. Talk about inspiring! Knowing that many of the runners were in their 47th mile of the day helped keep all negative thoughts at bay. </p>
<p>Too good to be true. I was thinking no way did I do 4 miles at that pace so tonight I did the exact path with my daughter. We both tracked the walk. My map my walk registered .02 miles and 20 minutes. Hers said it was 3 miles in 49 minutes. I was thinking the trail was about 3 miles long so my new cool I 6 and map walk isn’t accurate :(</p>
<p>6 planned miles turned into 7 this morning. Beautiful fall day- 45-52 degrees while I ran. Ran from the house so had some hills, but nothing terrible. First run over 3 miles since Toronto last Sunday. </p>
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<p>No thanks! Remember, I barely managed to do three on each side. He wants to increase by one per side every time we meet. </p>
<p>Here’s even a nuttier version. Once you are in the fully extended arms plank, rotate to a side plank. Then extend your top arm in front of you. Then simultaneously swing your top arm towards your toes as you swing your top leg towards your head so that arm and leg, both in a fully extended position, meet in the middle. First one to do 10 without falling over wins :).</p>
<p>To the basement. A visit with an ol’ long lost “friend” – my Burpee Fusion workout from Svetlana:</p>
<p>[Burpee</a> Fusion Workout](<a href=“Burpees Slaughter Workout! - YouTube”>Burpees Slaughter Workout! - YouTube)</p>
<p>I’ve got my own variation. I do six minute sets, alternating between 12 KB swings and 6 burpees on the minute, every minute. So, each set is three rounds of KB swings and three rounds of burpees. It takes me, on average, about 30 seconds to do each set of exercises, so I get 30 seconds rest (30:30 intervals). Today, I did three six minute sets with three minutes of rest in between sets. Total time: 28 minutes.</p>
<p>I used my small KB – the 35 pounder. The burpees are the killer. I was completely gassed by the end of each set. Saw a heart rate of 88% of my max, which is actually a little lower than I used to see (I don’t think I’ve done this workout in nearly a year).</p>
<p>It was a lot of fun, actually.</p>
<p>Followed that up with some kitchen time, making a big batch of Jacques and Julia’s Mediterranean Seafood Stew for the freezer (and tonight’s dinner!). Yummmm.</p>
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<p>I only got to four. I think arms extended is less of a core challenge than plank position on the forearms. I have always found the plank variations that involve lifting/moving one arm and one leg to be really tough.</p>
<p>This one is one of the hardest exercises I’ve ever done. It is so hard to keep the hips from rocking and rotating. This is one of the main things I do with the cable pulley (very light resistance).</p>
<p>Yes, I agree IDad, on the forearms is a tougher core workout. My daughter does the arm/leg movement like it’s a regular plank while I struggle not to fall over!</p>
<p>Ooops. I forgot the link to the plank pulldown YouTube:</p>
<p><a href=“Underground Fitness Revolution: Plank Pulldown - YouTube”>Underground Fitness Revolution: Plank Pulldown - YouTube;
<p>Interesting article about pregnancy and marathon runners. I am fascinated by the photo of a very pregnant Clara Horowitz Peterson, who has zero body fat and this amazing belly. You can practically see the baby inside of her, she’s so lean.</p>
<p><a href=“For Pregnant Marathoners, Two Endurance Tests - The New York Times”>For Pregnant Marathoners, Two Endurance Tests - The New York Times;
<p>sabaray, good luck to you! </p>
<p>H is running the Marine Corps Marathon today. I just got an update and his 10K time is 1:06:18</p>
<p>He’s been in training for a few months now. He does both short runs and long runs and also bikes on his off days. Not sure what training program he uses but this is 5th or 6th marathon and he uses the same training regiment each time. </p>
<p>Got to White Rock Lake this morning just after sunrise and beat the majority of the crowds. Goal was to do 15 miles. Towards the end is a ■■■■■ of a hill. I was dreading it for 15 minutes beforehand. The problem is that right before you get there, off to your left, there is also a downhill shortcut. The angel on my left shoulder was arguing for quite a while with the devil on my right shoulder about just taking the easier way. I guess it’s a good thing the angel was on the left; she kept me from turning that direction. I barely made it up that hill, but I felt good that I pushed through it.</p>
<p>Somehow I managed a personal best time for 15 miles by 5 minutes, even after having to stop twice to fix my freaking water bottle holder, which keeps coming lose and banging against my leg. Not really all that into how fast I go, but I’ll take it.</p>
<p>Hope everyone has a great day today. All you plank lovers are crazy.</p>
<p>Felt great to be done just as the masses were arriving to begin their workouts!</p>
<p>Good for you Nrd! Up and done!</p>
<p>Lots of outside exercise this weekend - is anyone else out raking/blowing leaves, pulling gardens, putting some garden stuff away for the season?? We also had our driveway - a straight LNG drive down to the road plus a circular drive totally dug out and relaid last week so have been having to fill in the edges with numerous agsof topsoil, tamper it down and rake it out. Good arm work! </p>
<p>Throw in some outdoor walks and a run Friday and later today - not a snappy fitness weekend. </p>
<p>Question re: Galloway - thinking about changing my routine up and trying this for a few weeks since the weather is so perfect for outside running right now. My usually pace is between 10-10:30/mile. Would a consistent run of 5 minute run- 1 minute walk be an appropriate method??? My typical run is 2.5 to 3.5 a few times a week. Have gone higher , but that is more typical.</p>
<p>I thought I saw a formula somewhere on how to figure out the optimal walk/run balance. Is it on his site? abasket- that would be fine. It’s really up to you. I used to do 9/1 at one point. Son in law does 4/1. </p>
<p>abasket, Galloway first wants you to determine your “Magic Mile”. This may not be the same as your typical pace currently but serves as a benchmark for measuring improvement. His website has a lot of information but here are some starting points: </p>
<p><a href=“http://www.jeffgalloway.com/pdf/magic.pdf”>http://www.jeffgalloway.com/pdf/magic.pdf</a></p>
<p>To determine the intervals, this article and chart may be helpful (scroll to the bottom): </p>
<p><a href=“Well - The New York Times”>Well - The New York Times;
<p>Edited to add that your intervals will change as your pace improves - hence running the magic mile periodically. And, if you don’t like a certain w/r/w interval, there are alternatives - and you can qualify for Boston using them! </p>
<p><a href=“http://breastcancermarathon.com/walk-breaks/”>http://breastcancermarathon.com/walk-breaks/</a></p>
<p>“is anyone else out raking/blowing leaves, pulling gardens, putting some garden stuff away for the season??”</p>
<p>I have been raking for weeks. And since H was in marathon training and needed to do his long runs on the weekends, it has all been left up to me. Yesterday, I raked enough to fill 7 bags before I gave up. When I woke up this morning you wouldn’ be able to tell I had done anything. My only proof is the 7 bags - which I am making H drag to the curb when he comes back from DC. And this is all just in my backyard. My two big trees in front haven’t even started changing color yet. </p>
<p>Yardwork is a hard workout! Raking wet leaves is brutal. </p>
<p>My back was killing me last night and I was completely knackered. </p>
<p>H just called. He made it to the finish line. Not his best time - 5:06:02. It was pretty warm - 70ish - and he started cramping at the end. 
But, at least he didn’t keel over and drop dead. 
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Kudos to your H, Emilybee!