Deb, so sorry for your loss – and eat as much junk food as you want.
MoWC, congrats on the streak.
Gotta figure out high velocity progressive resistance training. I think I do some of that – I no longer do machines, for example.
Half marathon, PlantMom? You go girl!
I swam 1.5 miles today – had a 5 mile run yesterday.
Sorry for your loss, Deb.
@MichaelNKat, this is of course true across almost all endeavors in life, athletic or otherwise. “within a particular cohort” is the part that was not clear from your original post.
My thoughts and prayers are with you Deb - special thoughts for your H - so difficult to lose a sibling. And hugs to your D - she must have felt he was a special guy. His kids are too young to lose their dad!
Sorry for your loss, Deb.
Deb I’m so sorry. I will pray for your family.
@fireandrain, think of high velocity resistance training as this. Normally when lifting weights, both the concentric (shortening the working muscle) and the eccentric (lengthening the working muscle) movements are done to a 2-3 count or there about. With high velocity resistance training the concentric movement is done very quickly to maximize the speed at which it is done and the muscular force involved. This concept is most typically applied in training for power and is also the foundation for plyometric or ballistic training. Usually, when engaging in this type of training, it is very important that a person have a solid foundation in resistance training and be able to maintain good form.
Here is a link for the comprehensive protocols for the study that was done. You will see there is a section that discusses how the HV Resistance Training was going to be implemented, both specific exercises and protocols for their application. You will note that machines were used for many of the exercises which probably assisted with addressing issues of form and safety but this type of training can also be done with free weights, other resistance props like medicine balls and even body weight. http://bmcmusculoskeletdisord.biomedcentral.com/articles/10.1186/1471-2474-13-78
If you want to play around with it a bit, try doing body weight squats where instead of just standing up, do a jump as you push up with your legs. Try it with light Dumbbells if you use them for squats. That will be good for your hips. Which exercises you choose to do will depend on which bones and joints are of concern. You want to work the muscles that attach to them. There are a ton of exercises to which HV concepts can be applied
Hope this helps.
Today is our big race here in Nashville- the Rock n Roll St. Jude’s Marathon (formerly Country Music Marathon). I can’t stand the race, even though I did well in the full marathon in 2009 and not so well in the pouring rain in 2013 for the half. It is about 30,000 runners- almost all in the half (maybe 4000 in the full). Logistics are a nightmare and the weather is always terrible- either blazing hot, pouring rain or tornado warnings. Today is warm, humid and rain on and off. My company will pay my entry fee, but I just won’t run it. Also- it is a Competitor Group race, and they are a sleazy outfit, although they are good at managing all those people. So for weeks I’ve had to answer the question “Are you running RocknRoll?”
I started my run and it started to pour. I came home after .2 (yes- point 2) miles and reconsidered. Got a rain jacket (I’ve bought an awful lot of running gear for rain for someone who won’t run in the rain) and headed out again. It really only rained on my for a couple of brief stretches. I took off the jacket at 6 miles. 8.1 miles done on a pretty tough course.
Foggy, humid morning here but no rain - got in 9.1 with quite a bit of hill work. Tired and didn’t sleep well. Sabadog had a paw crisis and spent the day at the vet yesterday - he is not a very good patient.
Ouch! Poor pup and his mom.
Another AlterG day. 9 total miles.2 of 3 of those miles @ 5:00 at 80% weight. Dialed weight up from 70 to 80%. Interesting that HR moved from 153 to 163 when I moved from 70 to 80% weight. 14 less pounds reduced HR 10 BPM for the same effort. Hiding all carb snacks in the house.
I am so angry!!! I left my Fitbit at home! Arrrgh. This is going to be a weekend from hell. 
“Faded” at max volume.
Hope sabadog is ok.
Early AM yoga. I need to get out and walk/run, but (not thinking) scheduled a haircut/color right after yoga. So I am now telling myself I need to get out while at the same time telling myself I will “ruin” a good hair day. I actually feel comfortable enough with you all to admit this. 
It’s warm, sunny, and humid–normal Fl. I woke up early to beat the heat and ran 4 plus miles (“only” 70-75 degrees)… Fitbit crashed 3.6 miles in. H and I walked another 4. Now I’m looking forward to sitting through the afternoon at the New York Met Live in HD opera production of Elektra, followed by a stop in the tavern.
Oh no Bunsen! You will be in withdrawal. Go buy one and then return it!
I know, MOfWC! I have to blame myself for leaving it hanging in the charger. I thought about getting another one, but it is a hassle. So I just have to live vicariously through Mr.'s Fitbit.
8 miles in a light rain this morning. I was never so happy to get into a hot shower!
Did weights this morning and then my trainer had me go through some running drills designed to increase my speed (which is at a very low baseline - I mean, I run like I’m walking, LOL). He thinks it is doable for me to do a 30 min 5K by the end of the year if I follow his plan. He really wants me focused on athletic goals versus body fat goals. So I kind of start in what feels (to me) like a very “crouchy” position (auto-correct suggests grouchy, which fits too!) and sprint to a far wall, rising up as I go. My arms are moving a lot more than I’m used to - swinging almost all the way up to my ears as I’m running. Then I jog back to him, and repeat several times. It’s interesting because I find myself jogging a lot faster on the way back than what I normally would do. He knows that I have a big mental block with the feeling of having my heart beat really high and so he’s trying to get me to be more comfortable with that. He likes me going back on Couch to 5K but wants me to go a lot faster in the run sections than I would push myself to, so that’s good for accountability!
I did my training run/walk and feel much better.
I think you could do that, Pizzagirl. That’s under 10 minute miles!