Listen, we all need a donut every once in a while!!! 
But we prefer Sabaray healthy as opposed to Sabaray carbed-up and saggy so yeah for the long runs and opportunity to sound off here!!!
We’re here for you, Sabaray!
I screwed up this morning and went the wrong direction from my hotel on the clear route down to the Charles River. After a mile, I was at the interstate! Asked directions, turned around and finally made it to the river for about 1/2 mile before I ran out of time. Also, the part through the city ( which was most of my run) was on uneven brick sidewalks. I didn’t fall!
I don’t think I could ever eat just one donut. I’m weak.
When I was a kid, my brothers and I used to ride our bikes to the local donut shop and buy a half dozen for 50 cents or something crazy. We would each eat six donuts in a sitting!
I’m with you, Nrdsb4 - there’s no such thing as “a” donut where I’m concerned! Has to be an occasional treat.
Glad you made it through your route unscathed, MOWC.
D is coming home this weekend so I am actually going to do some real cooking. I haven’t been eating that great. Too much eating out of late.
Enjoy your weekend with your D Sabaray!
Who else is picturing MOWC reaching the interstate entrance ramp and saying “Hell with it!” and taking off down it!! 
We did walk past the Boston Marathon finish line last night. Haven’t seen it since 1983!
Our keynote speaker this morning was Dr. Natalie Stavas, a Boston physician who was about 1/2 mile from the finish line (running) when the bombs went off. She was a first responder and has gotten a lot of acclaim. It was an emotional talk, and I have friends who were injured, so it especially hit home with me.
Wow, MOfWC. She is amazing. I watched her interview (CNN?) - she was running with a broken foot, completely exhausted from covering almost the entire route when the bomb went off, and without hesitation, she jumped into action, helping the wounded. A true hero.
The gist of her talk was sort of “What would YOU do?” And to challenge ourselves to do things that are scary.
Weird past few days here, but I have done several 2-3 mile runs and core work. Today is a walking day only.
Sabaray, you are always such a motivator. Here’s to a less stressful end of this year for you, and everybody else!
I also sent idad a PM, but did not hear back. Hope everything is okay, and he’s just taking a break from electronic communication.
It has been 10 days since idad checked into CC. I too hope he is trekking some remote locations and enjoying nature.
I don’t always post here but I do read regularly. Really glad this helps you sabaray, it helps me too even if I’m not always posting.
Here’s what I’ve done this past week,
Walked 4 miles
Ran 2 times, 3 miles each
Biked 2 times, 20 miles each
Golfed 4 times, once well lol!
Pretty good week for me, today I shopped so rest day for me. Needed to find a few things for my upcoming trip although I’m sure I didn’t really need anything. Spent nothing at lululemon, I can’t believe I’m saying this but I’m pretty set in workout clothes. I might have bought 2 new pairs of running shoes in the past 2 week though.
Yay deb! Shopping is a hard workout. Just going through all these racks of cute stuff at Lulu can burn some serious calories!
That’s a good, varied chalkboard of fitness Deb! I think the variety has got to be good for your body and your mind!
I’ll be exercising my credit card this weekend as well - heading out of town to spend the weekend with all three of my kids - and an outlet mall is on the agenda!!
Great week you had deb922. The only deficiency was not buying at least one thing at Lulu. Oh well, sometimes you just have an off day.
I don’t own any Lulu items - I’ll have to get one soon so I can feel like part of the club.
I’ve worked my way back from my hip problems to running 3 miles with no walking, and up to 6 miles using a 3 min/ 1 min run/walk ratio. Tomorrow I have 7 miles planned & I think I will try the 90 sec/ 30 sec ratio that Galloway is recommending now. I’ve tried it on a short run & like it - I’ll have to see how it goes on the long run.
I realized after my 5K last weekend & my two runs this week in my new shoes that my feet did not hurt afterward. I didn’t know that was possible!!
Had an interesting training week. Finding it very hard to stick with my game plan of “less is more” to “reset” and focus on foundational training. Did a relaxed but hilly 25 mile ride on Sunday, traveling to a pro bike race and watching the last 8 circuits of the women’s event. Did 2 indoor wattage rides during the week, not exceeding 94% of my functional threshold power. I had nagging anxiety about not doing high intensity intervals at 105% of my FTP. Also did 2 parallettes workouts in the program sequence I’m using with some chin ups and dips added on after I completed the routine. Did one traditional free weight workout with some reduced weights or reps for some of the exercises where I need to focus on form. I am definitely getting stronger on the parallettes routine and in particular my core is stronger than it has been in years. But with the free weights, I am struggling to maintain my strength on bench presses probably because I am lifting only one day each week. And that’s where the real cognitive dissonance and angst comes in. On one hand, I know intellectually that bench presses are functionally good basically for little more than developing the strength and technique for doing bench presses. Not much application for that in functional movement training and daily life activities. Plus benches are a primary culprit in developing protracted shoulders which can lead to injuries and postural issues down the road. On the other hand, well developed pecs and the ability to push heavy weight are integral aspects of archetypal definitions of masculine strength and physique. It’s enough to make me nuts! But I’m gonna stick it out. If at the end of the next 8 weeks I’m doing seamless flows on the parallettes from L-Sits to shoulder stands with some handstand presses thrown in, it will have been well worth it.
Got a 13.2 mile run in this morning. It was terrible! My training plan called for a much longer run, but that was the best I could do. I’ve resigned myself to the idea that it’s just difficult to do long runs here in Shanghai. It wasn’t the heat so much today, but the air is not good. The back of my throat was just raw. Too many fumes running adjacent to all the traffic, buses, etc. My first trip here I had a terrible time with a 10 mile long run and I was all worried about the training plan but my next long run at home went just fine, so I’m not worrying about one bad day here. And I’m trying to remind myself that even though I cut the run way short, I still did a half marathon this morning!
MOWC-wow, the keynote speaker sounded fabulous. What an amazing person.
Sabaray - I am sorry for all the stress in your life this year. I sure hope it gets better for you. I’m really glad that running and CC have helped you deal with the stress in a positive way. I think I am grateful that I don’t really like donuts. Cookies are another story, though…
Deb922-you’ve had a terrific week! I think it’s great that you do such a variety of different activities.
Sabaray - hope the stress is coming to an end!
Greetings to all from Belgium - haven’t been on the wagon (though a lot of walking), and have more travel coming up (Mon fly back from Paris, Tue fly to the east coast, Wed back home, then Fri leave for Brazil til the next Fri, then Sun leave for the east coast, fly back Monday, then Thursday leave for London, fly back the following Tues). But I am near THE END as I am retiring at the end of this year (still unbeknownst to my employer). I’ve just decided to accept what it is, and 2016 will be the year of true focus on my body wellness!
I am impressed with running in Shanghai with the pollution! Even more so in Beijing!
C3Baker, you are doing great keeping to your plan against all obstacles!