I have considered shutting down my FB as it does stress me out.
Run/walk in Florida this AM. 3.7 miles but only the first 2 were running which was disappointing but I’m not going to beat myself up over that.
I had 2 MRIs already, and both times I fell asleep inside the magnet. 
I like that this tech is non-invasive and non-damaging.
Very jealous of all of the Florida folks - that sounds so wonderful. It’s cold and gray here today. I’m sure travel and a change of climate impacted your run this morning, FG. Relax and enjoy the break!
5 miles treadmill 9/8/7:30/7/6 pace. Going out to eat. Maybe really go wild and have a Guinness.
Took my new Apple Watch out for a run. Very pleased with the interface. 6.2 miles done.
@FallGirl - oh good! That’s exactly what I wanted to hear. I have 2 issues with my Charge HR – the little screen thingie is separating from the wristband AND the button on the side you push in to see the time, # of steps, etc. fell off. It has been loose for a few days and fell off once. I found it and snapped it back into place. Today we were out walking around the little town here and I went to check my steps – it was gone. So now I have to sync it with the phone app to get the steps, etc. It still works, AFAIK. I’d love to trade it in for another model. I’ll deal with that when we get home.
Pup walk, a walk on the beach with friends, and a walk around town – well above 10,000 steps today.
I got the Instapot from Ohiopublic today! I’m so excited! It’s huge! I can’t wait to figure out how to use it and make things. My daughter has one so she can help us.
Tried to make steel cut oats. Only used once! Cooking just doesn’t like me. I think the main problem is I’m instruction averse. I’m pretty good with a microwave though.
The last couple of days have been consumed with a variety of issues dealing with my 89 year old father who fell Thursday night and broke his arm. Haven’t had much time really to chime in here but after spending all day yesterday with him at the hospital having every conceivable imaging test done to assess and rule out the extent of his injuries from the fall, things are finally somewhat under control.
@Classof2015, here are some ideas of body weight exercises you can do at home without any equipment at all. What follows is grounded in attempting to hit all of the basic functional movement patterns that will work and strengthen all of your major muscle groups.
Pushing Movement - Push-Ups. Goal is to work up to 3x 15-20 reps. Focus on keeping a good plank and full range of motion. If a regular push-up is too tough right now, start out from your knees but make sure to keep a good straight plank with your torso and hips and not bend at the waist as you come down to the floor. Want more of a challenge, elevate your feet on your steps, a sturdy chair or your bed.
Pulling Movement - this is a little tricky without using any equipment - Rowing using your dining room table as the attachment point for your hands. Keep a tight plank with your legs extended under the table. Want less resistance, bend your legs at the knees so that your legs support your body weight. Doing the rowing with your legs extended too easy, elevate your feet on a chair on the opposite side of the table. Lead with your elbows when doing the contraction and focus the pull coming from your last and the contraction of your shoulder blades instead of simply pulling with your arms. Work towards 3x 12 reps.
Bend and Lift - Body Weight Squats - Remember to hinge at the hips and sit back to lower yourself so that your gluteus and hamstrings are engaged as you push through your heels to come back up. Want more of a challenge, do a plyometric jump as you push up from the squat. For variety and adding a stability challenge, stand on your steps and do 1 leg squats using the railing as needed for balance and to support some of your weight. Work towards 3x 12 reps. Use a couple of small buckets filled with water for added resistance.
Lunging - Do walking lunges forward and backward around your fining room table. A couple of circuits should burn you out just fine :).
Rotational Movement - Sit in a chair with a broom across the back of your shoulders and rotate your torso. Hang some boots from the broom for more resistance. Want a real challenge, do planks and rotate your entire body into an oblique plank. Do both sides.
Some other goodies:
Glute (hip) bridges - for more resistance elevate your feet on your steps.
Dips - Use 2 sturdy kitchen or dining room chairs to put your hands on with your body between the chairs. Bend your legs at the knees do that your legs support some of your weight. As you get stronger, extend your legs in front of you. When you are ready for beast mode, elevate your straight legs on a third chair.
Bicep Rowing - Remember that dining room table, now hang your torso under the table with your hands facing you and your legs coming out from under the table. Same concepts for regression and progression as with regular rowing. This time, focus on pulling with your upper arm.
Planks - work up to a minute each. From your forearms, with arms straight and extended, add difficulty by elevating your feet, add a stability factor by raising on leg off the floor. Add even more of a stability and strength factor by extending your leg and opposite arm up off the floor.
Calf raises on your steps.
Mountain Climbers for some dynamic ab work. Reverse crunches too.
Add in some compound movements like burpees, burpees with a push-up in the middle of the movement or a rotation to an oblique plank.
All of this can keep you busy for an hour and give you a hell of a workout with no equipment necessary. Have fun!
I detest autocorrect.
Oh no, Michael! I’m sorry about your father. I’ve had 2 other friends who have been dealing with parent-falls this past week!
11.3 miles done! A little over 2 hours. I wanted it to be slower and feel easier. It wasn’t bad, but it wasn’t great. 33 degrees to start and sunny. I wore one of the Lulu puffs which might have been overkill but I didn’t mind. With the under-arm zippers, you can vent it pretty well. I stopped back at my car at 6 miles for a Huma gel and Diet Pepsi, which helped. The last 5 felt better than the first 6. I didn’t look at my mile splits. HR was fairly high. I hope I’m not getting sick. This was my longest run since my half marathon in mid-November.
Day off yesterday. My right hip needed a break. Today I will just run, 5-6 miles. I have a trip coming up and will be away for a while, likely just able to run. Sometimes we have access to a pool and/or gym, sometimes not. I plan on using some of those no gym body weight exercises posted above.
Michael, not sure my dining room table is up to the task! Great suggestions, thank you.
Good job, MOWC. Love the Huma followed by a DP chaser. I did a bit over 8 this morning - pretty easy pace but my HR was high also. Cold, windy and hilly followed by breakfast. Hasn’t been the best week. Did manage to “unfollow” quite a few of the stressors on FB, so hopefully I’ll just be back to puppies and fun stuff.
Well, I entered what was supposed to be a 5k/10k race this morning. I’d decided not to chase a PR because of the hip pain I’ve been having (which is steadily improving), which turned out to be a good decision. They had lots going on at the event, but the run itself was a bit of a mess. The 10k (my event) was twice around the 5k, and I was pretty sure there was a problem when the distance at that point was 2.3 miles… in the end, it looked like the “10k” was going to be about 4.5 miles. The two high school students I’d been running with for a while at that point (lovely young women) and I decided to go for the total distance, added on a made-up loop, and ended at 6.5 and not quite DFL, but very proud of ourselves for not giving in to the temptation to call it good at 4.5 miles. I think it was a problem of misunderstanding not mismeasurement but still…
I really enjoyed talking with the HS students. It’s nice to meet young women of such integrity and enthusiasm! They’re off to college in a few months, and planning on continuing with cross country running.
@MichaelNKat --wow – thank you! This is like a personalized training plan that is awesome – for free! I think I can do all of these at home and get a real benefit. I don’t know how to thank you!
In the spirit of giving back, if anyone ever has any mortgage questions, that’s what I do. Feel free to PM me with any questions. Been doing it for almost 30 years so I’ve been through all the ups and downs and changes in guidelines (from “anything goes” to “the House of No”). DD told me I better not retire because she’ll need someone she can trust when she eventually someday needs a loan.
MOWC – sounds like a really good (but not fun) run! I think that’s a good sign that the last 5 felt better than the first 6. Hope you’re not getting sick too – if you do zinc, maybe good time to take some and rest the rest of the day.
XC skiing today, oh so happy! Lots of fun, I’m exhausted
Checking out the trail by the shack - the offer got accepted.
As always, when you are not here for a day or two, it is amazing to see the work being done. Way to go people!
BB, I hope all goes ok with the MRI. You are a trooper !
And MK - I hope your dad mends ok - poor guy!
Re: Facebook…it can be overwhelming right now - I guess I’m somebody who DOES NOT want to just see pictures of puppies, babies, kitties, whatever…there is a degree of comfort to know you are not alone in your feelings. That said, while it can be informing it can also be depressing. I’ve found the right balance for me is to not “check in” so often. I’ll admit to keeping a window open on my computer at work and at home when I’m on the computer - BUT lately, I check - and click it closed. Less visits helps to control the overwhelming anxiety.
That said…today was a travel day back home from my work trip and family visit. Took a purposeful walk this morning. When I finally arrived home, took the pup for a walk - it was freakin cold. Twenties. No interest in running outside. Went to the gym for possibly the first or second time in January - amazing that I could be outside most of January! 4 mile run, another mile of walking cool down and 15 minutes on the rower. Happy!
Do you think that rowing counts as some strength training? I feel it’s largely upper body work. But cardio also.
Thanks, abasket! Will see what the doc will have to say.
Walked on the trail… Fitbit says we banked 25,000 steps today.
“Do you think that rowing counts as some strength training? I feel it’s largely upper body work. But cardio also.”
Yes to both cardio and strength! Rowing is amazing - but boy it is boring.