Short interesting article from Joe Friel on endurance training after age 35.
http://home.trainingpeaks.com/blog/article/periodization-and-mixed-training
For people like me who are finally seeing the light that spending time on core exercises will make the cardio stuff better in the long run:
http://blog.runkeeper.com/1657/why-you-need-a-strong-core-for-running/
@fireandrain "What’s the difference between powder and oil-based? Is one better than the other? "
Vitamin D is an oil-soluble vitamin, and it is believed that the oil-based form is more readily absorbed by the body than the powder forms because it is already dissolved in something.
But sometimes people don’t tolerate the oil-filled gelcaps well, or the oil can go rancid, which is why I suggested getting a new bottle of a different brand.
ETA: it also appears that you can be allergic to Vitamin D as well, although that appears to be rare:
http://www.vitamindwiki.com/Overview+Rare+Allergic+reaction+to+vitamin+D
Abasket, great link!!! But goodness, the “plank” - the dude is arching his back upwards!! His butt sticks up and out - our PE Nazi, almost-qualified-for-Olympics, 5th grade PE teacher would have yelled at him and stepped on that butt! Yup, the teacher was brutal. A plank should be very streamlined. This pic is more accurate:
http://www.phillymag.com/be-well-philly/2013/03/12/25-plank-variations-absolutely/
Yes, my instructor is always telling me to lower my behind!!! 
At least the instructor does not literally kick your butt like that PE teacher did!! 
I don’t think my planks are as terrible as Mr. Runner’s - but they’re probably not as good as your link, BB. Always something to work towards! One thing my instructor pointed out to me - when I laid on my back, I was tilting my neck back and arching it - no wonder it always felt strained. I had been doing it so long it felt normal. Now I really think about keeping my neck steady and straight. No more arching!
3.3 terrible treadmill miles this morning - am trying a “Barre Burn” class after work. Only 45 minutes - I can do anything for 45 minutes!
5.3 mile running day here on the Keys. I’m making this my personal running camp while the old guys bike. I pulled th van over on a causeway parking lot by the water and just started running on the path. It was before Marshon Key heading south. We are eating up a storm, though. And Key West beer.
Sabaray - I like your attitude, “I can do anything for 45 minutes”. I say that to myself frequently when I’m dreading a workout with my trainer or a run in lousy weather. It helps put things in perspective! I hope you end up enjoying the class!
I’m starting to really pine for some warm sunshine and a beach. Is it May yet???
3 miles on the track at the gym. Done!
3.4 mile run/walk/jog and 2 mile walk on this rainy day. And cleaning the house 
1 1/2 hours of slow indoor track running. 15 minutes of swimming. Typical core/stretch/strength routine prior to cardio. The Tayshaun Prince article got me thinking about my c/s/s routine. So I made an appointment for an assessment with one of our trainers at the center. I made it a point that injury prevention was more critical than strength. He is acsm certified clinical exercise physiologist. I want to get an objective viewpoint of the strength and flexibility options I need to meet my competitive goals. Hopefully he’ll have an understanding of running and how I can improve my c/s/s routine and not just go through the motions. I spend 45-60 minutes on this so I should make sure I’m not wasting my time.
No meaningful exercise for me. 
Fetched Mr. at the airport at 9 pm and barely made it to the restaurant before closing. However, I’m proud of myself for not eating crap despite not having anything since the dried apple bar which I had at noon. The bad thing was that I slipped and fell on the very slick wooden walkway by the restaurant… I had my trusted rubber sole, 1/2 inch heel Paul Green booties on! Raised hell because it was not a stretch that an older person could get hurt easily! The management got very concerned - I reassured them that I was OK, but they needed to get their %&$# together and fix the problem. Wood is beautiful, but it is a bad choice for walkways in PNW. Told them that I was a regular so I would come and inspect in a month 
Hip still hurts, but it is just a sprain.
I hope you are ok, Bunsen. We have wooden footbridges on some of our running paths and they get very slick. I’ve fallen and cyclists have even gone down. I hate them.
I got a 7.2 mile run in last night after work. It wasn’t as cold and windy as Tuesday night was, so that helped. It was really dark by the time I finished. I got a running flashlight for Christmas so that helped a lot, but I will be really glad when it starts staying light longer and when we go back to Daylight Savings Time in a couple months. Tonight is a workout with my trainer at the gym.
BunsenBurner-ouch! Slick wooden walkways are treacherous! We also have some wooden footbridges on some of our running trails and they are really bad when they are wet. I hope you are feeling OK today.
abasket-I’m with you on being ready for some warm sunshine and a beach. I think we should all go with MOWC the next time and keep her company while the guys are biking!
Oh BB, I hope you will wake up not bruised and sore! They need to treat you to a free meal when you go back and inspect that walkway!
Here’s a scandalous piece of fitness industry news. On a smaller scale, my daughter left Bally’s in center city Philadelphia several years ago because of the misconduct of management, staff and customers which created an atmosphere that was very uncomfortable for women.
Oh no, Bunsen - I hope you’re not too terribly sore today, I agree - wood is the worst! I like abasket’s idea of a free meal.
Happy to report that barre class was a ton of fun - the “burn” was the cardio bursts that followed each series of exercises. Primarily running/jumping jack planks -not sure what the technical term is. Ouch!
Awesome workout with my trainer this morning - I am thrilled to report I can now do a full pike. It’s funny - the more I exercise the better I feel and the stronger my running feels. Now I just need to get my diet under control. Healthy food - just too much of it!
Bikram has always been a sleaze bag, right?
Thanks, guys. I am ok, hip feels a little sore, but there is no bruising. The idiots put a synthetic fiber doormat at the beginning of the walkway where the concrete path met the wood. The mat got soaked, so anyone who stepped on it automatically got wet feet. I guess putting a janitor’s “wet floor” warning sign would have ruined the peace and tranquility of the look they were trying to create with that wood. Wood is a horrible choice for walking surfaces here in PNW.
Wow, that Bikram might have so royally ticked off the jury that they awarded so much in punitive damages to a lawyer! Loved the part where he was trying to wring the $$ from the insurance co to cover his intentional misdeeds!