<p>MOfWC, I’m impressed. 30 miles is nothing to sneeze at. It sounds that you are almost back in the saddle again! yay. </p>
<p>I have not been running at all this week (10 miles or so) - regrouping before my hardcore training for the upcoming race while my swollen heel heals and catching up on deferred yard work. I pulled a huge trashcan full of weeds from the strip that separates our private lane from the neighbors’ road and took care of the dandelion infestation in the side yard. H spent the entire weekend in the “attic” wiring the master bathroom for the new lights and our fancy mirror. Oh, and I also did a bit of mall walking trying to take advantage of the end of season sales.</p>
<p>Bunsen, never underestimate the fitness involved in serious mall shopping. We are all hunter gatherers at heart and we can burn a ton of calories while tracking our prey.</p>
<p>You also get some weight-lifting in carrying those bags and packages.</p>
<p>I have my first injury. I tripped over a curtain rod on the floor the other night (with my foot turned sideways) and felt a twinge on the upper inside of my thigh – think of overdoing a split. I felt it during split squats on Saturday and occasionally throughout the day. Doesn’t seem to be too serious, but I’ll probably lay off the jogging.</p>
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<p>For all the newbie lurkers, today’s core workout from week one of my new program is really basic and requires absolutely no equipment. So, if anyone wants to try some core exercises for the first time, this is a the chance:</p>
<p>Birddog (30 seconds on each side with 2 second holds)
Plank (30 seconds)
Side plank (30 second on each side)
Hip bridges (10 reps with 2 second holds – squeeze, lift, one, two…)
3 pt Drill (30 touches)</p>
<p>Instructions for first four exercises are in this video:</p>
<p>[YouTube</a> - Core Workout: Ab Exercises for Beginners](<a href=“Core Workout: Ab Exercises for Beginners - YouTube”>Core Workout: Ab Exercises for Beginners - YouTube)</p>
<p>The 3 pt drill: lie on your stomach on the floor, arms outstretched like superman flying (thumbs up, heel of hands on floor). Lift your arms about an inch and place them down a couple inches the right. That’s 1 touch. Lift them and move them back to the center (that’s 2 touches). Lift them and move them a couple inches to the left (that’s 3 touches). Back to the center (4 touches). To the right (5 touches). And so forth. Lift them just an inch and move them just a couple of inches. Don’t arch the back up.</p>
<p>Repeat the series 2 more times for a total of three sets. 15 to 20 minutes. I’ll let you know how I did later on. This will be like memory lane for me because this is the very first workout I did 87 pounds ago when I was so out of shape I could barely get up off the floor.</p>
<p>“30 miles a week - that’s the holy grail to losing weight quickly.”</p>
<p>Congrats - MoWC - you are back in business. You happened to hit PA on a terrific weekend.</p>
<p>I think the 30/week is the truth. I was generally walking 4 miles/day, five days a week. This year, I changed to six days a week and I have dropped three-five pounds. I also got braces, which makes eating less fun, but my walking partner has also lost about three pounds, so I think it is the mileage.</p>
<p>Day 4 running with the new shoes. I decided to test out running down a big hill, which during the last year has been a guaranteed way to feel pain in my knee. Today, no pain at all, not even a twinge. I am pretty sure now that the shoes were the primary cause of my injury.</p>
<p>I’m limiting myself to run/walk intervals for now, and I’ll gradually build up to 3 miles. It’s hard to stop running when you feel like you can do a lot more, but I want to be more careful this time around. At this rate I should be at 30 per week in about 10 years :)</p>
<p>Thanks, but even though the mileage popped up a little, I’m not even close to OK yet. Running flat and relatively slow goes OK, but it feels hard due to the weakness in the hamstrings. I still have to stand up every now and then while driving (yes, you read that right…) and many chairs are horrible for me. I’m doing the best I can, but it is a slow process. I’m about a minute a mile off of my 2009 training pace.
Idad- hope you aren’t too badly hurt!</p>
<p>My Dallas gym used to have towel amnesty days where they encouraged wayward towels to return. Current gym has big towels and little towels. I hate when they don’t provide towels. I have enough stuff to haul!</p>
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<p>I think I’ll be OK. I just planned out my workout for the week and I’m laying off the split squats and the heavy (for me) deadlifts. More reps, lighter weights this week.</p>
<p>**WARMUP **<br>
Bent-over thoracic rotation 10 per side
Squat to stand 5
Forward/backward jump 10
Crossover walking toe touch
Lateral jump 10
Lateral cross-behind lunge<br>
Seal jack 10
Reverse inchworm 5
Forward-backward hop 10 per side
Curtsy lunge<br>
Straight-leg walk<br>
Heel to butt stretch 5 per side
Miniband monster walk<br>
Big X walk 12 each direction</p>
<p>CORE (iPod nazi 3 sets)<br>
Birddog 30 sec/side
Plank 30 sec
Side Plank 30 sec/side
3-pt Drill 30 touches
Dynamic Hip Bridge 10 reps</p>
<p>POWER (none) </p>
<p>STRENGTH (2 sets)
Offset squat (weights on shoulders) 12
Plank Position row 12 per side</p>
<p>Single leg deadlift 12 per side
Single arm standing press (hold) 12 per side</p>
<p>Today:</p>
<p>4x4 Hang Clean @155 pounds
4x4 KB Swings @50 pounds
4x4 Assisted Dips
4x4 (per leg) 25 pound Bulgarian Split Squats</p>
<p>New Exercise for me today: KB Windmills. Used a 20 pound KB for these… My goal is to learn at least 10 new exercises this summer…</p>
<p>My dips are no longer assisted! Now if only I could do a chin up unassisted…</p>
<p>I envisioned someone swinging the KB in a 360 degree arc.</p>
<p>idad - it was the plank that gave me the frozen shoulder. I fear the plank.</p>
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<p>I’m doing the third 6-week session of a KB class at my club and the instructor is giving us some moves that are basically KB juggling. It’s a little scary. Here’s an example of some of the easiest juggling KB moves. I can do the two handed move where you let it go and catch it, but haven’t mastered it with one hand. We did a move where you had to let the KB go and before you caught it, you had to tap it. The only person in the class who could do that move was the youngest woman. She’s not the strongest, but she clearly had the best hand-eye coordination. I prefer the basic moves; they get my heart pumping just as much as these juggling moves.</p>
<p>[YouTube</a> - KettleBell Juggling Lesson](<a href=“http://www.youtube.com/watch?v=AcwPC0NKYAo&feature=related]YouTube”>http://www.youtube.com/watch?v=AcwPC0NKYAo&feature=related)</p>
<p>30 miles a week is roughly 3,000 calories burned, at least for someone of my size. That’s like a day and a half without food.</p>
<p>It’s a lot easier to just not eat 3,000 calories.</p>
<p>I haven’t run 30 miles in a week in a long time - probably 12 years. The last time I came close was last September at 27 miles. Of course I usually play tennis at least once a week and ninety minutes of singles for me is like running six miles. I associate 30 miles per week with losing a lot of weight.</p>
<p>Ah, my workout was nice and easy. The core stuff was really basic for me, but it was nice to focus on doing them all really well. I particularly enjoyed going back to the vary basic hip lifts. Quite a difference compared to a year ago when I didn’t have any glutes to fire and had to gut them out using my hamstrings.</p>
<p>I bit off a little more than I could chew with 12 reps on each arm on the standing shoulder presses (holding the other weight up the whole time). About 10 reps into the second set, I couldn’t keep from arching my back (a big no-no), so that was the end of that set. I may have to go down to two 25 dumbbells rather than the 25 + 30 I as using today.</p>
<p>The squats with 30 + 25 lb DBs at the shoulders felt great. The last time, I was doing 1 and 1/4 squats. Just plain squats was much less intense.</p>
<p>@ princetonprncess
“if I’m 5’9” and 115 lbs should i go on a diet??? everyone says no but I feel like i am really obese"</p>
<p>“wait what? diets are when ppl LOSE weight right? I’ve been trying to lose but to no avail. for instancse i only eat fish, edamame, green beans, carrots, eggs, and veggie patties with lettuce and zero-cal drinks but im still not losing wait! I need help, any ideas???”</p>
<p>How much do you want to weigh?</p>
<p>Ran 7.5 miles today. The beefed-up weight-training helps with the running.</p>