<p>50 degrees, walking 5k, I would wear long fitness/running pants. Wouldn’t need the warmth of fleece pants, but could wear fleece pants or cotton sweat pants. I would wear a long sleeve tech-t or a long sleeve regular cotton t-shirt. Something that allows pushing the sleeves up if you get a little heated on the hills. Could wear a slightly heavier quarter-zip shirt. You want something that can pull down over your hands, when it’s a little nippy in the shade.</p>
<p>With rain or wind or damp overcast in the mix, I’d probalby wear a light weight windbreaker jacket that could be taken off and rolled up and carried or tied around my neck.</p>
<p>The problem with 50 degrees is that it’s a little chilly at the start, but a mile into it when you’ve gotten warmed up, it’s just fine.</p>
<p>50 degrees is too cold for shorts and short-sleeves for walking, at least for me. I might push the sleeves up at some point.</p>
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<p>It depends on the season too. 50 degrees in the spring might be fine for shorts while not fine during the fall because of where we’ve been. If the last few weeks were in the 40s, then 50s can feel quite warm. If the last few weeks were in the 70s, then 50s will feel cool.</p>
<p>Definitely depends on acclimitization. Also on dampness. 50 degrees under a bright sun and a blue sky won’t feel like 50 degrees on a raw gray damp day. In the 50s with long running pants and a long-sleeve tech t-shirt, I’m generally just a little chilly at the start and just a little warm at the end of a vigorous 5k hilly walk.</p>
<p>If I were walking fast in 50 degree weather, I’d wear my black Nike fit pants–they’re some type of poly fabric and they are perfect for a huge range of temperatures. I walk several times a week and wear the Nike pants most of the year–only time I don’t wear them is when it’s really cold (I live in MA). I’d wear a cotton zip-up hoody and a tee-shirt–short or long sleeves–underneath. You can take the hoody off if you get too hot and tie it around your waist. Here’s a link for the pants–they’re great. I recently bought two new pairs, not because they wore out, but because the old ones got too big–I went from a Large to a Medium!! </p>
<p>There were quite a few posts on the dressing young thread where people recommended these pants. They were a hands down favorite. They look good and wear very well.</p>
<p>[Nike</a> Be Strong Dri-FIT Pants - Women’s at REI.com](<a href=“http://www.rei.com/product/787605?preferredSku=7876050332&cm_mmc=cse_froogle-_-datafeed-_-product-_-7876050332&mr:trackingCode=02847AF1-E390-DE11-B4D4-0019B9C043EB&mr:referralID=NA]Nike”>http://www.rei.com/product/787605?preferredSku=7876050332&cm_mmc=cse_froogle-_-datafeed-_-product-_-7876050332&mr:trackingCode=02847AF1-E390-DE11-B4D4-0019B9C043EB&mr:referralID=NA)</p>
<p>Like those pants! Hope they are good in the rain! May get some type of rain jacket/hoody too. D2 and I are shopping tomorrow and will stop at the Nike store at the MOA. I have a dri-fit long sleeve shirt so will wear that if there isn’t rain. My girls are running so I hope they come back after they finish for me!</p>
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<p>Yep. That’s what I was talking about. I have the Brooks version – the Spartan II. They just started making theirs in tall, regular, and short lengths for men and for women. Nike only appears to offer the three lengths for women, but not in the men’s version. Their men’s version is a 32 to 33 inch inseam, which is dragging in the mud on me and, because of the zippers, it would cost more than the pants to have them shortened.</p>
<p>I just ordered two more pair. They are perfect workout pants now that it’s a little chilly for shorts, especially with the Airdyne generating a “refreshing” breeze around the legs. I like that they are stretchy without being tight. It’s just ridiculous the money they get for this stuff, isn’t it?</p>
<p>Women have the option of capri workout pants. Lower legs stay pretty warm at 50 degrees. If I were walking a 5K at a hard effort, I might go with a short sleeved shirt and arm warmers that I could push down. This morning it was 60 and humid in San Diego and I work a capri/skirt combo and a long sleeved tech top with thumb holes. I was probably a little over-dressed, but I hate to be cold. I also hate to walk. I did a tiny bit of slow, flat jogging- maybe 1/10 of a mile at a time. I know. I know. It was risky, but I was very unhappy walking by the harbor where I have done some incredible 10-12 mile runs. I seem to be OK and could even sit in meetings with just a tennis ball under my hamstring and not all the cushions. </p>
<p>Doctor says my goal should be January 1. That didn’t surprise me but did depress me. I am doing everything I can, but I feel out of shape.</p>
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<p>I have one word for you:</p>
<p>Spartacus</p>
<p>There is too much of that stuff that I can’t do with this injury- like almost all the leg stuff. No lunges, squats etc. I am doing weights and my lengthy PT exercises. At least with the cycling I was doing something for several hours like I was used to doing with running. There is nothing I can stand to do for that long at this point.</p>
<p>Oops, I forgot. If you can’t do lunges or squats, forget Spartacus. Oh well.</p>
<p>I’m off to to do 42 minutes of living hell – Mixed Martial Arts pyramid intervals on the Airdyne. Crank it in 5… 4… 3… 2… 1…</p>
<p>Speaking of martial arts, one of the guys that I work with is heavy into martial arts. He’s a big guy (tall and strong) but also carrying about an extra 70 pounds. I see him doing cardio frequently and he does his martial arts training several times a week. He hasn’t lost weight in several years though.</p>
<p>Basically it goes back to your pyramid article - you can’t outtrain a bad diet.</p>
<p>Nope. It all starts with calories in.</p>
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<p>I’m just back from [South</a> of Heaven, West of Hell](<a href=“SOUTH OF HEAVEN WEST OF HELL - YouTube”>SOUTH OF HEAVEN WEST OF HELL - YouTube) on the Airdyne. These intervals are diabolical:</p>
<p>Four at 6 seconds with 18 seconds recovery.
Four at 20 seconds with 40 seconds recovery.
Four at 40 seconds with 80 seconds recovery.
Four at 60 seconds with 120 seconds recovery.
Ten at 10 seconds with 20 seconds recovery .</p>
<p>There’s plenty of rest to fully recover from each sprint (except for the final ten at the end. But, the progressively longer sprints are brutal. The four 60 seconds sprints at the end are completely on auto-pilot, thighs burning, just hanging on. I’ve dialed in the pace that I can maintain for each of them, but it doesn’t make them any easier.</p>
<p>My heart rate was a bit lower today. Average of 71% for 46 minutes, peak of 91%.</p>
Ran three and did weights. I felt great at three miles and could have easily gone another three but I was quite pressed for time. Will try to make it up this weekend.
<p>So, I started skimming through Rachel Cosgrove’s book tonight:</p>
<p>[Amazon.com:</a> The Female Body Breakthrough: The Revolutionary Strength-Training Plan for Losing Fat and Getting the Body You Want](<a href=“http://www.amazon.com/Female-Body-Breakthrough-Revolutionary-Strength-Training/dp/1605296937]Amazon.com:”>http://www.amazon.com/Female-Body-Breakthrough-Revolutionary-Strength-Training/dp/1605296937)</p>
<p>I haven’t gotten into the diet and workout portions yet, just the intro and philosophy part. So far, I’m very impressed. This looks like a really good book for any woman wanting to get fit. (I think the general concepts apply to men, too, but this is definitely to women from a women’s perspective.s</p>
<p>Who would have ever guessed that the lady who is killing me with her Spartacus workout once wore size 16 clothes? She details every fitness stage she’s gone through, from 30% body fat, to being an aerobics instructor, to being a bodybuilder competitor, to completing Ironman Triathalons and what she has learned, good and bad, about each approach. 0</p>
<p>The workout section of Cosgrove’s book is terrific. She lays out workout plans for, I think, 16 weeks. Zero cardio. No machines.</p>
<p>The plans start out with three days a week of metabolic resistance and core training, using a stability ball, dumbells, etc. Basic press, squats, lunges, etc. – like the weight lifting exercises in Spartacus, but with options to start with just bodyweight and progress to dumbells.</p>
<p>Then, the workouts alternate with days of “metabolic interval training” – basically doing aerobic intervals with bodyweight moves like stepping up and down, mountain climbers, burpees, split jumps, and so on and so forth. All sorts of stuff that will result in getting gassed, recovering for a bit, and getting gassed with the next exercise.</p>
<p>There are charts with the complete workouts – how many of each exercise, for so many seconds. Then, page after page of photos explaining how to do each exercise.</p>
<p>I was doing my side lift exercise last night when I noticed a 90 pound dumbbell on the floor and gave it a try. I was able to lift it up about two feet. I did not try to do anything with it other than just seeing if I could lift it. My son saw it and tried both dumbbells and he could lift them too. They go up to 120 pounds. I may try a 100 if I see one on the floor in the future. I do not think that I could get one out of the rack.</p>
<p>My little WalMart rack with four pair of dumbells and a handle on top has 128 pounds of dumbells in it. I can’t even make it creak, let alone lift it off the floor. It’s like pulling on a building. I’m a little nervous about testing how much I can pick up off the floor. That’s a recipe for injury in my book. As NMINN’s doctor would suggest, I have to be a little careful “at my age”. A lower back is a precious thing. I’m working on it, but I like to take it incrementally.</p>
<p>A pair of 20 pound dumbells is pretty much my limit right now as far as actually exercising wtih them – stability ball bench pressing, dumbbell rows, curl and press, squat press, etc. That’s my “8 to 10 rep” weight. </p>
<p>Thanks for reminding me. I’ve been meaning to take them outside and do the farmer’s walk exercise – take a heavy weight in each hand and walk with them until you can’t take another step. If you can last 60 seconds, get heavier weights. I thought about doing them with the 28 pound boxes of cat litter, but the cheesy little plastic handles weren’t that comfy. I’m guessing that 60 seconds is probaby harder than it sounds.</p>
<p>I could just grab a CAT in each hand!</p>
<p>There ya go. Farmers’s Walk with cats in airport concourses. Happy, happy cats, I’m sure!</p>
<p>The weakest point is your fingers and you can do some damage to them that you don’t feel until you put them down.</p>
<p>I do 150 pound rows on a machine so doing a one-armed row of 75 pounds isn’t really dangerous. Doing 90 pounds would be so I was very, very, very careful. I kept the weight between my feet and slightly forward and was very careful not to get the thing over my toes.</p>
<p>In general, they have two of everything in 5 pound increments over 20 pounds. For some odd reason, they have 4 of the 100s. I can’t imagine that there are a lot of people that use 100 pound dumbbells so I thought that a little odd.</p>
<p>My next weight purchase will be for a 20 pounder for my son - he’s probably stronger than I am in several muscle groups now. He’ll do thirty or forty reps on his exercises with the 15 and 17.5 dumbbells.</p>