<p>a very cool article on reaching goals:
[How</a> To Do What You Want: Akrasia and Self-Binding | Messy Matters](<a href=“http://messymatters.com/2010/11/15/akrasia/]How”>http://messymatters.com/2010/11/15/akrasia/)</p>
<p>I think I did a good thing yesterday, but for all the wrong reasons. Set out on my 6 mile loop, ran the first hill (135 ft up over about 500 ft of road) and then walked fast with a friend for about 3 miles. When my friend cut off toward her house, I took of my jacket and ran the 2.5 miles back to my cut off where I discovered my phone had bounced out of the inner buttoned pocket of my jacket. With sunset approaching, I rewalked 2 miles, then contacted my DH to bring a flashlight, we then walked the darkest 2 miles, no luck. After dinner we had quality family time walking side by side along the logging road, abreast of each other with lanterns and flashlights ahead of the big rainstorm. Finally my wonderful meticulous DH found it. I think that was 5 + 2.5 + 2 + 2 = 11.5 miles approx. walked & ran…even the dog was stiff and sore last night, but found the phone and got an extra good nearly half marathon in!</p>
<p>Really starting to worry about BC. Anyone been in contact with him?</p>
<p>Wow somemom! Glad you got a good workout in and found the phone! Double bonus! :)</p>
<p>I am envious of idad and MOWC in regards to core work. Blech…it is not something I like at all! Give me cardio and let me sweat! I am addicted. 
I am enjoying my new weight routine.</p>
<p>Thought you guys would enjoy this post from my somewhat elite internet running forum. It is advice to an injured ultra-marathon runner who placed 3rd at Worlds earlier this year in the 24 hour run.</p>
<p>“If the doctor asks about your mileage you should probably lie. You run world class mileage. There are very few people in the entire world that run as much as you do. As soon as the doctor hears “I sometimes run 300 miles per week” they will completely shutdown discussion and tell you that no human body can withstand that much pounding. Yours can. You’ve proven it.”</p>
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<p>I never said anything about liking it. My workouts are pretty much pure hell. The saving grace is that they are short and sweet. It’s just a matter of getting started and then hang on 'til it’s done. I enjoy that I can finally start doing some of the more challenging exercises, but that certainly doesn’t mean that I enjoy them while I’m doing them.</p>
<p>I pumped up my stability ball yesterday and that kicks everything up a notch because it is so unstable when fully inflated. I fell off once doing the pushups/hamstring roll-ins on the darn thing.</p>
<p>Well, it was an “easy” recovery day today. Airdyne intervals. I’m going to have nightmares about the Workout Muse guy saying, “Crank it in 5… 4… 3… 2… 1…”</p>
<p>This is the third time I’ve done this new Workout Muse 10-50 interval soundtrack on the Airdyne:</p>
<p>[Workout</a> Audio Tracks by Workout Muse](<a href=“workoutmuse.com”>workoutmuse.com)</p>
<p>It’s really simple: Four sets of:</p>
<p>10 sec: sprint
50 sec: recover
10 sec: sprint
50 sec: recover
10 sec: sprint
50 sec: recover
10 sec: sprint
50 sec: recover</p>
<p>With an extra 90 seconds to fully recover the heart rate after each four sprint set. Total of 16 sprints in about 20 minutes.</p>
<p>Sounds easy enough, but the kicker is that I make myself do every sprint as hard as I can physically go. No pacing myself like on a longer sprint or when I know I have less recover. Give it everything I’ve got. No excuses on a 10 second sprint. Today, all 16 sprints were between 98 rpm and 104 rpm.</p>
<p>It’s quite a workout for a 56 year old fat guy. Even with all the recovery time, I saw a peak heart rate of 95% of my max amd pretty much staggered off the thing at the end.</p>
<p>Since I’m not running races to fall down in, I took a dive down the wet driveway after work. I’m not sure yet if I did any major damage. Hand is scraped and fingers feel a little sprained/strained, back of leg and butt hurt. We’ll see. Steep, wet driveway and leather soled boots. Just what I needed.</p>
<p>MOWC- please be careful, no one IRL can take it if you extend the amount of time you cannot run :D</p>
<p>I made it around my 6 miles today, 3.5 walking with a friend and 2.5 running, which was gratifying given how far I walked and ran yesterday. I was concerned that I would be sore today.</p>
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<p>That’s the thing. I don’t complain much IRL (except to H) because there are too many people around me right now with REAL health problems. I only get to whine here! :)</p>
<p>That driveway has been one of my greatest fears. It’s those slippery little stones with the glaze on them and I just knew I would slip one of these days.</p>
<p>MOWC:</p>
<p>Ouch. I feel your pain. I am sick of falling down. For us ol’ people, it really hurts. I hope everything is OK.</p>
<p>Driveways can be dangerous. My closest encounter with driveway death was one icy winter night when my wife “spun” her Mustang GT coming up the icy driveway and told me to go move it. We don’t call that car “Christine” for nothing. It was across the driveway, driver’s door on the down hill side. I gingerly walked up the ice, opened the door, and before I could get in, the damn car starting sliding on the ice down the driveway – with me scrambling to dive out of the way.</p>
<p>^^ Whoa. That’s scary. My husband’s car slid down our driveway from a parked position last winter. </p>
<p>I think I’m mainly OK. See how it all feels in the morning.</p>
<p>Isn’t it startling how we fall down after age 40 in ways that would not have happened at younger ages. I’ve ended up on the ground a few times and been quite surprised as I had expected to be able to catch my balance!</p>
<p>No workout for me today. A friend passed away from colon cancer this morning. She was incredibly fit and young. Diagnosis last December when she went for her first colonoscopy at age 50. So very sad.</p>
<p>Oh, I’m so sorry about your friend. That is very sad and SO YOUNG!!</p>
<p>NMINN:</p>
<p>Thoughts go to you and, of course, your friend’s family. That would be a very tough situation to endure.</p>
<p>NM - big hug to you. I hope you take comfort in your memories and I know, based on your posts here on CC, that you were a good friend to her.</p>
<p>OK. Gotta get pumped and jacked about fitness here. I did Spartacus again today and upped my reps on several of the exercises. Did 8 reps and 8 reps on the dreaded t pushups and cranked out 10 reps and 12 reps on the push presses with 20 pound dumbbells.</p>
<p>I may never lose another pound, but at least I can lift a little more!</p>
<p>Do you think you are adding enough muscle that it is weighing more than the fat?</p>
<p>I hated 45 minutes on elliptical this evening. Was going to do my bench press and a couple other exercises but some muscular giants were on the benches. </p>
<p>Injury leg definitely hurting from the fall. Hope it is temporary. Everything else seems OK.</p>
<p>NMinn, that is really sad. Big cyberhugs to you.</p>
<p>NMinn, I am so very sorry to hear about your friend. How hard this must be for you.</p>