<p>idad- I always wore layers in the winter and had a couple of gor-tex running jackets. In NE your winters can be severe so be careful about breathing in the frigid air.</p>
<p>Took my daughter shopping for clothes at Sports Authority. Lots of summer stuff on sale and they had lots of fall and some winter stuff. My daughter wasn’t interested in the pricey but discounted running stuff - more just regular wear. What was surprising is that we couldn’t find an XS in the store. They only had S-XL for women. We asked a salesperson about it and she told us that they get XS in proportion. XS isn’t a popular size so the percentage of XS stuff that they get is very small. I guess mail order is a better option for her.</p>
<p>I tend to wear more than many of my running friends because I really don’t like to be cold to start. I know I’ll warm up, but at 5:30am or so, I just can’t handle a huge chill to start or I won’t go out the door. So much depends on wind and humidity, too. This past week in Colorado (9000 feet) it was 43-45 when I started BUT with bright sun and no humidity. I wore a tech long sleeved shirt and capri tights but I think pushed the sleeves up after about a mile. I would have been OK in a tshirt. Here in TN at 43 I am in a heavier top layer (I have these light fleece pieces from REI that are really warm and wind proof) and probably tights or long pants. My really stylish look (not) is capri pants (which idad will NOT be wearing) with my Zensah bright yellow or pink calf compression sleeves (I suspect these are also not going to be an idad wardrobe item). </p>
<p>So- I guess I am in long sleeves under 60 (H would say under 55 or lower). Guys tend to wear just shorts down to about 40 around here. I am in long pants/tights under 50 (or capris). I am in a jacket or the warm fleece layer under 43 or so. Mittens under 40 but probably shed them in a mile or two. Hat or ear band under 35. In the 20s and lower I have really warm fleece tights (the same REI stuff). In the teens I have a windblocker Northface that most people would not run in because they would get too hot. In cold rain I am on the dreadmill unless it is a race that I get shamed into not bailing on. You really do warm up, and tops/jackets can be tied around your waist.<br>
With a light Brooks jacket over a top I think you could go into the low 30s once you warm up. Hands and head seem to be the key. Feet can be a huge issue at really low temperatures, too. I wear SmartWool socks on the really cold days.</p>
<p>I’ve been wearing my one capris since its been a little cooler than norm. I wish women would cast off more of them-The Capris is very colorful.</p>
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<p>Thanks. That’s kind of what I was thinking. A light running jacket over a short sleeve shirt below 50 and then over a long-sleeve shirt below 40 ish. So much depends on the wind around here. I’m probably just going to spring for the yellow reflector stuff to wear with a shirt for now and see what I end up needing as the weather turns. I think there’s more risk of getting plowed down around here right around dusk than after dark when the reflector stuff really works. I want the neon yellow.</p>
<p>I’ve got everything from a couple of long sleeve running shirts to long-sleeve cotton tees to long-sleeve cotton mock turtlenecks to these really lightweight polartec fleece tops that LL Bean sells (like a sweatshirt, but lightweight polartec fleece) to be worn either over a shirt or just as a shirt. That assortment should be good for walking down into the 30s without wind.</p>
<p>I have no interest in walking in the rain, sleet, or snow. If I get caught out, it happens, but I won’t be planning to go out when it’s wet. I’ll be on the Airdyne if the weather is nasty like that. I may well do more short but fast pavement walks rather than these hour and a half hikes in the woods at the State Park. The way I keep twisting my ankle, I probably oughtta skip the night hiking on unpaved trails.</p>
<p>I know over the years that it’s easy to get totally overheated when exercising in winter outerwear. I wear a just t-shirt under my ski parka when I’m wrestling the snow blower around the driveway.</p>
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<p>I would say our gym is designed for the most part to do this, but one of the personal trainers moved his personally-designed equipment in when he decided not to renew the lease on his own personal training facility and set up business within our gym. Most of the people in the gym use the stuff that isolates one muscle group at a time, but this trainer and my own have their own philosophies regarding exercise/strength training that uses maybe one or two pieces of equipment other than the stuff that was brought in; and that’s what they train their own clients on. My trainer often has me doing stuff that engages more than one plane of the body, except for occasional bench pressing and leg pressing. Since I’ve now developed stronger core muscles and have better balance, my trainer is now having me do exercises that involve more than one plane, but I’m only using maybe one leg and one arm for that particular movement (these exercises are way more complex than I could even begin to describe in writing… heck, often times he’ll demonstrate it for me and I’ll think I have it, then I have to have him do it again so I can mimic his moves… definitely requires some coordination - think patting your head and rubbing your tummy at the same time). </p>
<p>I can still see the risk in the Airdyne for people who cannot adjust the seat/arms for their size. I do know that it is a real stretch for me to keep both my hands completely around the handlebar at its full extension, and remain sitting with good posture. I often would find my hand slipping off the handlebar somewhat, with only my fingertips on at the furthest extension.</p>
<p>My gym has machines that do isolation exercises, some combination machines, pulley systems and lots of free weights. I mostly use the isolation exercises. I use free weights at home and sometimes in the office. Those isolation machines are really great when you have an injury, especially an arm injury. I have been extremely limited in what I can do with free weights with my tennis elbow injury. Basically everything with the barbell is out and most exercises with my right hand are out.</p>
<p>There’s lots of stuff with the isolation machines that I can do though.</p>
<p>The isolation machines are mostly used by beginners, the elderly, those with injuries, and lots of older people like me.</p>
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<p>I’m sure it doesn’t fit everyone. That’s only an issue for me if I am sitting bolt upright, for example, while getting a drink of water while continuing to hold on with one hand. For actual exercising, I am in more of a bike-riding position, bent forward a bit with weight supported on the pedals and handlebars. My shoulders don’t rock side to side in that position – it’s all arms. Back stays in one plane.</p>
<p>35 minutes is my limit so far. It’s not a machine I would like to sit on for an hour… and, frankly, I’m gassed at 35 minutes. I view that as a plus. Machines, to me, are something you want to hop on, get a good workout in short time, and be done with it.</p>
<p>One problem with home machines is that it is very difficult to find stuff that is heavy duty quality for under $1000+. Most of it is junk in a year of use. The Airdyne is hard core. These things are still going after 10 or 20 years, even with big guys riding 'em.</p>
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<p>Yep. It’s hard to come up with any dumbbell exercise that wouldn’t aggravate tennis elbow. I’ll tell you one thing I learned in a hurry. Don’t try to slide a rubber coated dumbbell along the floor by pushing on it with one hand. That’ll give you tennis elbow pain in a jiffy.</p>
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<p>While I’m struggling more with golfer’s elbow as opposed to tennis elbow, I have found I can do bicep curls if I hold the barbells hammer style as opposed to wrists facing up toward the ceiling. I feel pain when I hold them wrist up, but just a slight change of holding them hammer style makes all the difference for me. Also, be sure your elbows are not at your side, but more resting on your hip bone in front. Again, those were subtle differences that allowed me to do bicep curls.</p>
<p>My iPod workouts have had four arm exercises in a row that have left my shoulders and especially the muscles just below my shoulders in the back are sore as heck.</p>
<p>1) **Step and press. **Right foot on step, left on floor. Using force applied to the heel of the right foot, lift the left foot up on the step while pressing a dumbell in the left hand from the shoulder to above the head. Return the weight and step the left foot back down. 10 reps on one side. 10 on the other. This is a fanstastic exercise. It works the thighs, through the core, up to the shoulder, and arm. It’s a very connnected athletic move. I’ve been doing this with a 14 pound dumbell, but I’m probably ready to bump it up to 19 pretty soon, although it’s a challenge with a taller step outside. I’ve seen video of it being done with a knee high step. That would be intense.</p>
<p>2) **Reverse flys: **Belly on stability ball, legs straight, feet against wall at the floor. Arms hanging in front of ball with 8 pound dumbells. Lift weights to the sides and up parallel to shoulders and back. 12 to 15 reps. This kills the shoulders and works the core muscles in the lower back.</p>
<p>3) Push ups: 12 to 15 reps</p>
<p>4) **Squat with curl & press: **Squat down with weight on heels. Come up, while curling and pressing two dumbbells overhead. 10 reps with 14 pounds dumbbells and I’m totally gassed.</p>
<p>toneranger, We hiked Mt. Misery and the Horseshoe Trail yesterday. The HT is so rocky! Next time we’ll wear hiking boots. Afterwards, we took the dogs for a swim along nearby Valley Creek Trail. I swear they were both grinning from ear to ear. They had a blast!</p>
<p>All in all, a wonderful outing. Brilliant blue skies, cool(er) temps, beautiful scenery, happy dogs, and the companionship of my DH. What more could one ask for?</p>
<p>So, today was Week 7, Session 1 of C25K. All it said was “Jog 2.5 miles, after 5 min. warm-up walk.” I started just hoping to hit 2 - 2.25 miles. On Friday I was supposed to run 2.25 miles, but couldn’t go the distance. (Part of that may have been that, due to scheduling issues, I was running outside instead of on the treadmill.) BUT, I ran the entire 2.5 miles today at a pace of 5.9 - 6.0 miles/hr. Whoo-hoo! One thing I did differently was plug in to my iPod instead of the “Today” show on one of the TVs. I realized the last time I ran any sort of distance on the treadmill I happened to be watching the “Today” show when they had a “Train” concert. So, a la chintzy, I cranked up the volume so I couldn’t hear my breathing, and just ran. It worked!!! The full 5K seems more like a real possibility now. Of course, then I have to take it all outside… Anyway, I’m psyched!</p>
<p>Had a strange thing just happen to me…was working out at the club on my recumbent bike and had programmed it for 60 minutes level 8. At 50 plus minutes I got woozy and the room began to spin! Luckily my friend was there and made sure I didn’t fall over. Hadn’t eaten…I never eat before I work out…but I do drink and had an entire bottle of water before this happened. HR was about 75% but it was very humid in the gym. Not sure what happened! Just had an apple but still feel kind of different. Not sure exactly what caused this???</p>
Rain. Last Monday of August. Oregon.
Had to put on rain gear.
<p>CBB:</p>
<p>Watching the Today Show would be like running through quicksand with a 50 pound sandbag on your back! Two and a half miles is pretty impressive! That’s almost 5k. Fantastic!</p>
<p>N Minn:</p>
<p>Most likely, it was dehydration/lack of food/electrolyte imbalance/low blood sugar. I don’t know how people exercise with no fuel in the tank. I don’t like to exercise right after I’ve eaten a meal, but to wake up and then exercise in the morning on an empty stomach just doesn’t seem like a healthy plan. I know there are all kinds of theories about how that forces the body to burn stored fat, but it doesn’t really matter because the body converts unburned calories from food into stored fat. So whether you are fueling from food or stored fat, you end up at the same place over the long haul (“calories in” minus “calories burned”). Before breakfast, you are at least a pound dehydrated (16 ounces of fluids) plus short electrolytes, blood sugar, and all that other nutritional stuff.</p>
<p>I’d suggest an electrolyte pack in water before working out if you’re not going to eat anything. Gatorate, Powerade, Emergen-C will all do. Note that the first two come with about 200 calories per quart.</p>
<p>Week 2 of my new walk to run program. The trainer gave me more exercises to do…I hate exercises. Today I went from went from 2 minutes of running to 3 minutes of running, still no pain, but it’s harder to maintain the proper gait. Old habits die hard.</p>
<p>Wow, you new runners are kicking it up a notch. Very cool…</p>
<p>North minn - congrats! 25 lbs is a LOT!</p>
<p>IDad…back from the Cape…weather was AMAZING. Lobsters and butter - wow. Too much sun…but that’s OK. Did lots of biking (easy) and too much beach-sitting (I’m not a beach person really- and we had no umbrellas!) That BF lime recipe sound amazing…care to post it or share a link? </p>
<p>mapesy…a good hike! I remember the HS trail…it IS rocky. Have you ever done the hike to Pinnacle Rock? It’s a bit of a drive - out near Harrisburg… but worth it. 9 miles - about 2,200ft. Would be gorgeous in the fall. Check it out on the localhikes.com website.</p>
<p>7.25 miles today. I apparently picked up a slight case of shin splints playing tennis yesterday. It bothers me when I’m walking up a slight uphill grade but it’s not a problem on stairs, flat ground or with running. I felt like I could push on to eight but I do have work to get done tonight.</p>