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<p>I need to find a shirt company that is looking to sponsor an ol’ (formerly) fat guy…</p>
<p>There’s a reason I want to get back into the college athletic setting… those big schools get some pretty good contracts with Nike, Under Armour, and/or adidas :)</p>
<p>I went out and bought a pedometer. Gonna try it out and see if I can get an idea of how many steps I take in a day at work…</p>
<p>Was in the gym this afternoon and was talking CF. Pulled up WODShop.org (wfs) on my phone to show one of the members. Workout named “Jan” came up as the first workout so she decided that’s what she was going to do today. But she wasn’t sure what the clean and jerk was. </p>
<p>I was demonstrating it for her and helping her out a little. On one of my reps, I got a little too anxious: cleaned the bar and hit myself right in the nose because my body tried doing both movements at one time. Luckily for me, I was using the PVC pipe…</p>
<p>hops: </p>
<p>Maybe we could come up with a whole episode of Three Stooges moments during workouts. </p>
<p>For the hip lifts in my core work out today, I’m putting a 35 pound DB on top of an Airex pad on my hips. Figuring I would make it a little easier, I put the DB on a 9" stool, thinking I could just slide it over. Silly me. Lying on my back, I reached over, slid it off the stool, and the weight immediately crashed to the floor because I had zero leverage to lift it.</p>
<p>Had to get us off the bottom of page 2!</p>
<p>9 miles this morning. Planned 8.3. Went a little too hard and the last mile was rough, with blazing sun (80 degrees at 8am when I finished) and some upgrade. Happy with the effort. Went over to the pool for awhile for some Vit. D. Our neighborhood pool now has a salt water system which feels a LOT better than chlorine (it’s a small percentage of the salt an ocean has).</p>
<p>Having some people over for dinner. We’re grilling steaks, but since I don’t eat meat, I’ll have a veggie burger. Tabouli, fresh corn on the cob, watermelon. H does most of the food work. I try to keep the cats off the counters and act shocked if they jump up there in front of the guests.</p>
<p>Just got back from our jaunt around the park - only 3 miles today but it was blazing hot with little breeze. D is home for the weekend so came along with us, which was nice. She did ask that we not talk so much about what we’re not going to eat because it was making her feel bad! Big difference between a 20 year old’s metabolism body and ahem…2 “close” to 50 bodies (one over, one under). We’re grilling as well.</p>
<p>MOWC–your menu sounds lovely! Today we had tabouli (made with parsley from the herb patch), ratatouille, a couple kinds of cheese & crackers, and fresh fruit with a teensy bit of vanilla ice cream on top. </p>
<p>I love summer cooking/eating. So easy to eat healthy without thinking too hard about it. Unless, of course, your idea of summer eating is a 3-scoop banana split…:D</p>
<p>I just got back from the store. I plan to break in my new Weber grill “for realz” tomorrow. Setting up the full smoker attachment (think Weber Smokey Joe on steroids) and will be smoking 2 racks of baby back ribs and an 8 pound pork butt (for pulled pork Bar-b-q). The ribs will take 4 to 6 hours. I’ll cut the pork butt in half so it’ll be done in probably 10 hours, give or take. Eat some and freeze the rest in easy/fast dinner portions. Once I’m firing the thing up and tending it for six hours, I might as well load it up.</p>
<p>No baked beans or cornbread or baked potato. Will have to have my ribs with veggies and fruit.</p>
<p>Time to head out for a walk in the park. I think I’ll do the long/scenic route. Left overs tonight. I grilled extra 1.5 thick pork chops Thursday night. Probably go southern style with some lima beans. Fresh haddock in wine/butter sauce last night to break up the string of meat dinners!</p>
<p>Beautiful day.
Did a quick 3 mile run, which actually wasn’t that quick, given I was breaking in the Galloway method and had to adjust to my running partner, who was running super slowly, then started sprinting the intervals, only to get quite tired at the end, although to be fair it was a pretty hilly course. Decided “it’s all good” and not to worry about. I was amazed how my HR goes up to 160 on the hills and then comes back down to about 70 during the first 30-45 seconds of the walk interval. Tracking this on my Garmin kept me entertained for all 3 miles.</p>
<p>3 miles - 37 minutes run/walk </p>
<p>Was tempted to try my Vibrams on this short run, but chickened out last minute.</p>
<p>This was also day 2 of the paleo diet. Main meal today was a delicious salad with broiled chicken tenderloins, fresh vegetables, avocados and homemade vinaigrette with avocado oil. </p>
<p>I have been experimenting with almond meal and coconut flour. I made coconut flour pancakes/crepes, which were edible, but not fantastic. I think the lack of wheat flour will makes this a looooooong 30 days.</p>
<p>I’m not a parent, but there seem to be a lot of runners on here, so I was wondering if you guys could help me figure out why I’m so slow? I just started running about two weeks ago, but I’ve been working out regularly, mostly relying on the elliptical for cardio and doing intervals instead of something more sustained. So mostly I just do 3 to 4 mile runs, but I’m going at an 11.5/12 minute mile, even when I try to go faster. And I’m running the whole time too, no walking at all. According to this website though ([The</a> President’s Challenge - Adult Fitness Test](<a href=“http://www.adultfitnesstest.org/]The”>http://www.adultfitnesstest.org/)), I’m running at the 5th percentile for a 20-year-old guy. It’s extremely discouraging since I’m pretty sure I work out harder than at least 5% of all 20-year-old guys out there.</p>
<p>By my BMI I’m labeled obese, so I guess that might help account for some of the reason. I didn’t really take it seriously before now though, since I can fit into small t-shirts and need belts for my 32-inch waist jeans.</p>
<p>It takes some time to get used to running, even if you are fit from other activities. If you are already doing 3-4 mile runs, that’s pretty impressive! I wouldn’t worry about the pace right now- that will come. I don’t know where you live, but the heat (it IS summer) could be a big problem. You want to be running at a pace that allows you to talk- especially while you build up. I don’t see how you could be obese with a 32 waist unless you are 4 feet tall, but I’m not looking at the charts. The mistake new runners make most often is to try to go too fast. That makes it miserable and they quit. Don’t focus on your pace. How are you measuring it? Are you on a treadmill? It could be out of calibration.</p>
<p>When I start off with a long layoff and a lot of excess weight, it’s usually 12 minutes and then I just work it down from there. But it can take a while. Muscles have to improve, bones have to get stronger and joints have to adapt to greater stress levels.</p>
<p>Weights at the Y and spent some time on the AirDyne. The AirDyne feels like more of a workout than running, perhaps because of the arm movements.</p>
<p>My morning was totally messed up. My training pllan calls for a 10-mile run today, but I do not think I can fit it in between now and the planned dinner “date”. So I will run for an hour and will call it good. Grrrr…</p>
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<p>Well, that leaves me out! I have not yet found a pace that will allow me to talk while running. Actually, I take that back. I might be able to run in slow motion, but I find that to be excrutiating. I did six 2-minute intervals today on a 4 mile hike, three jogging intervals on pavement, three on dirt trails. I averaged between a 10 min/mile pace for the fastest and an 11 min/mile pace for the slowest. It’s getting a little easier, so I’m able to go just a little quicker – mostly through trying to keep my cadence up.</p>
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<p>I think it just depends what your body is adapted to. The Airdyne, however, is known for its ability to suck the oxygen out of your lungs. I think there are two reasons:</p>
<p>a) It’s working a number of large leg and upper back/arm muscles simultaenously, which generates a big oxygen demand. </p>
<p>b) It’s diabolical the way a slight increase in speed requires seriously more energy. So, you can get in trouble very quickly if you are the least bit greedy with your pace.</p>
<p>My favorite thing (not) is when I am in a race and running so hard I can hardly breathe, and people near me are doing it as a “training run” and chatting away. I want to slug them.</p>
<p>If you’re trying to jog or run and want to jog or run faster, try music with the right beat in your iPod.</p>
<p>^^^</p>
<p>I’m probably the only ol’ (formerly) fat guy who jogs faster to garage rock cover versions of Dolly Parton songs. I got this one on my walk/jog today. Awesome:</p>
<p>[YouTube</a> - The White Stripes - Jolene Live Version](<a href=“- YouTube”>- YouTube)</p>
<p>Short workout for me today</p>
<p>4x5 Hang Clean</p>
<p>Start New Rules of Lifting for Abs Phase 1 tomorrow.</p>
<p>Not bad, iDad, but I’ll stick with the real Dolly. She’s practically a neighbor. :)</p>
<p>Hey, that means Jack White is practically a neighbor, too. His house is on Franklin Pike, just north of Brentwood.</p>
<p>[Google</a> Maps](<a href=“Google Maps”>Google Maps)</p>
<p>Here’s another one of his bands, this one with a little more of a “down home” vibe. Love the Everly Bros riff in the middle:</p>
<p><a href=“The Raconteurs feat. Ricky Skaggs and Ashley Monroe - Old Enough (Official Video) - YouTube”>The Raconteurs feat. Ricky Skaggs and Ashley Monroe - Old Enough (Official Video) - YouTube;