It looks like tomorrow I will have no choice but to run on the treadmill at work. I really don’t like the treadmill, but with El Nino hitting us for the next few months, I’m just going to have to suck it up or miss my runs altogether.
Way to go FallGirl!
@VaBluebird, the list of exercises you linked to is pretty complete. Just be careful in the selection of your dumbbell weights not to go too heavy at first. Also, on the dumbbell flies, be careful not to lower your arms below your shoulders so as to avoid hyper extension at the shoulder.>>
Thanks! The very last thing I want to do is injure myself. I currently have a trainer and she does remind me of these things as we go along.
@MichaelNKat, again thank you so much. Great advice/reminders!
MNK, I have a super-dumb question about heart rates.
Based on Fitbit (including monitoring when I sleep), I would say my resting heart rate is in the 75-80 range - can drop down a bit lower when I’m sleeping, but generally speaking when I’m awake and not physically active (like sitting at a computer), that’s what I am at.
When I do something even relatively simple, like walk up a flight of steps, it goes to ~ 110. I am by no means panting or whatever, and I can easily walk up steps, walk at a fast pace, etc. - I’m not deconditioned like that! But that makes me wonder - shouldn’t I have as a goal to have a lower resting heart rate and / or not have it raise so much for what I’ll call normal everyday exertions? I just really don’t have a clue what’s “normal,” good, a goal to shoot for, etc. I’m 51, if that makes a difference, and I’m probably 20 pounds over my best weight.
I’ll answer! Your goal should always be to lower your resting heart rate. That is a true sign of fitness. The first thing in the morning before you leave bed is a good indication of your resting HR. Remember that caffeine can affect it. It is also normal for it to elevate with any activity like climbing stairs. The test of fitness is how fast it drops back down. When I go to the doctor or hospital for anything, I am frequently asked about my low HR and if “I am a runner”. It can cause some concern if a nurse isn’t familiar with lower resting heart rates. If we knew your max, we could give you some good target zones for your exercise. Why don’t you try your fast incline walking to the point of really panting and gasping and see what your HR gets to? The estimates are worthless, in my opinion (based on age etc).
I think a resting HR of 75-80 sounds very high for you. I would be surprised if it is really that high.
I will say that I can recover very fast from raising my HR running or doing almost anything, but I still get winded climbing up the stairs at work (3 double flights to my office floor). Stairs really get me for some reason.
@Pizzagirl, I agree with MOWC’s comments. Let me add some additional thoughts. As a general matter, lower resting heart rate is a reflection of cardio-vascular efficiency. As your heart muscle becomes stronger, each beat is able to pump out an increased volume of oxygenated blood (stroke volume). As you increase your cardio conditioning, the number of capillaries and mitochondria in your muscles increases. The net result is that you’re more efficient at delivering oxygen to your body and your heart can pump slower to deliver the oxygen that is needed at a given level of activity. Hence a lower resting heart rate.
The best way to determine your resting heart rate is to manually take your pulse first thing in the morning when you awaken and before you move out of bed. Do it for three mornings in a row and average what you get. Wrist based heart rate measurements from activity trackers are not particularly accurate or reliable so if you want to get a better read on your resting heart rate, take it manually as I’ve indicated.
Additionally, if you are able to knock off some of what you’ve indentified as excess weight, you will find that your resting heart rate will also decline as a result.
Did a slow flow yoga class today (one I do fairly often) but with a different instructor. It was so much more challenging. I guess it’s good to change things up. Walked early this morning with the dog, too.
I am feeling very proud of myself. It’s still horrendously icy on the sidewalks AND the streets around my house (I tried to walk the dogs and stopped when I saw them slipping) but I went over to the community center where I swim and used the treadmill there. I hate treadmills–this was the first time since 2008 I’ve used one–but I did intervals to prevent total boredom and ran for 45 minutes, then had a nice relaxing swim for half an hour. Treated myself to a bag of their freshly popped popcorn and bought myself a discounted multi-use pass (a New Years special) 
I still need to figure out how to get the dogs some exercise.
Really interesting article on carbs and training written by a professor at Temple University in Philadelphia:
http://www.jtsstrength.com/articles/2016/01/04/carbs-the-training-fuel/
Michael, good article!
1 g of carbs per lb weight for me! 
3.2 on the dreadmill after work. I actually find that this is a good way for me to decompress from my day. I come home, get changed, do my stupid Forteo shot and go down to the basement. I watch the news and do some easy and some faster running. I miss outside, but it feels safe and comfortable. Then I do my Jungle Gym pullups and pushups and think about iDad.
I think the world is ending here in SoCal. Earthquake, thunderstorm, torrential rain and a tornado warning!
DMD, ice is the WORST. So thankful that so far, we have clear walks/roads. I will not run out on ice. The dog gets walked but it’s an adventure - he is smallish and not necessarily speedy so we make it work.
Only exercise today is my goal steps and 1 good pup walk. Sometimes other things get in the way!
Holy Marbury, Gertrude!!! Hope nothing touches down in SD.
Enjoying my tiny slice of sunshine… The most amazing thing is that kiddo is not bored with having us around and she is enjoying life. She went for a mining run, had a massage, swam, ate healthy… So proud of her!
^^^ Priceless. <3
A 5.2 mile run tonight. I seem to be slower these days - I’m guessing that it’s partly due to the extra layers I’m wearing in the cold. I’m also slower in the evenings than the mornings anyway. Today was finally a day of eating right - yay me!
Gertrude-wow, that is some crazy weather you have going on. Stay safe!
BunsenBurner-how wonderful that your daughter is enjoying the vacation with you guys. It is so satisfying to see our kids happy and healthy! 
Good luck with the weather, Gertrude! Bunsen- enjoy the family time! Glad your daughter is buying in!
C3B - really cold weather is like really hot weather. You are slower.
1hour 15 minutes treadmill running at 130 HR. Right side arthritic rear back has been flaring up since I’ve increased volume
Long run Ohio! Sorry your back is acting up. Are your shoes ok?
Ouch, Ohio! Hope it is something you can manage.
Walked with kiddo to the shopping center where she was supposed to meet with a friend who was here for a wedding; they were bummed about total lack of nightlife around this area, so decided to commiserate over dinner. Walked back to the hotel to have dinner (leftover steak and pan-fried Alii mushrooms) on the fabulous lanai. Kiddo just texted that the restaurant where they ended up was too much $$$ lol.
Walked today: 4.1 miles. Pushups: 20/20.