Diet/Exercise/Health/Wellness Support Thread

Parent Cafe
11401

<p>Today’s workout</p>

<p>Warm up: 2 rounds
20 air squats
20 push ups
20 lunges
10 pass thrus
hip mobility stretch
(idad avert your eyes)10 back extensions </p>

<p>Workout
all with 65 lb. bar</p>

<p>12 deadlifts
9 hang cleans
6 push press</p>

<p>3 rounds</p>

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<p>This would have my glutes sore for days!</p>

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<p>LOL.</p>

<p>Mine’s pretty simple: wearing headphones? Got watch? See ya! :)</p>

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<p><a href=“idad%20avert%20your%20eyes”>quote</a>10 back extensions

[/quote]
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<p>iPod nazi makes me do those every so often. Stability ball back extensions, just coming up to a straight back.</p>

<p>[‪6</a> Swiss Ball Back Extension‬‏ - YouTube](<a href=“6 Swiss Ball Back Extension - YouTube”>6 Swiss Ball Back Extension - YouTube)</p>

<p>Last week’s new wrinkle was then extending the arms forward and back while at the top position.</p>

<p>I don’t think it’s a great exercise, but it’s not horrible.</p>

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<p>2:15 for three sets of tennis. Lost 7-6 (2), 2-6, 3-6. Court temp was high 80s with 60% humidity. Went through three water bottles. I’ve only played this guy once before and I lost something like 6-0, 6-1. That was several years ago when I was really, really fat. Taking a set felt pretty good. I need to do some work on my equipment to improve my chances. The frame that I’m using is inflaming my arm moderately such that it’s noticeable but recovery takes half-a-day to a day. I have a softer frame coming in to test but it’s taking forever (tracking says that it is stuck in France). If it is soft enough, then I have a source for two more. If not, then I will get the softest retail frame out there and that better do it as there are no other options (other than buying something from the 15 to 25 years old).</p>

<p>BTW, moving carbs up to around 40%. My body is having some problems with carbs at 20% and we’ll see if cranking them up solves those problems.</p>

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<p>After 30+ years, I have it down pretty well. Summer is about 100% easier than winter.
This morning was shoes (purple Nike Lunar Glide 2 which I cheat on Brooks by wearing when I want some beefy cushioning- almost too much shoe for me but sometimes I want that pillowy feeling), socks, purple plaid running skirt, purple jogbra, Garmin with HR monitor strap and iPod Shuffle. Forgot the sports sunglasses I want to be wearing for the stupid bugs that bite my face. Oh- and my RoadID which I wear on a Livestrong yellow band.</p>

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<p>MOWC – desperately seeking some socks that do not feel clammy inside athletic shoes in this weather – the “moisture wicking” ones (all synthetic) I just bought are not cutting it. Any suggestions? I feel like my feet are in a sauna. (Actually, the left one is in a sauna, and the right one is iced – a pair of sandals – now in the pile for Goodwill – has made my foot just ache at the front of the metatarsal leading to the big toe. Not in the joint, which is weird, but more along the outside edge.) Your outfit today sounds stylin!</p>

<p>Managed to get through the workout this morning, though I avoided anything that would have required me to go up on my toes. I continue to be amazed at how some seemingly simple exercises continue to be a big challenge. Today’s was standing about a foot away from a low cone, balancing on one leg while bending over and touching the cone with one hand, other leg to the rear, then coming upright and bringing the free leg forward knee up and repeating without touching the ground with the free foot. It is a challenge, more so on one side than the other. </p>

<p>The other weirdness is that I have developed a strange (for me, strange) liking for a couple of exercises, and I have to ration myself on them. I found myself wondering if I could squeeze in an extra set of each yesterday (which was scheduled as an off day) and had to resist that urge. Just peculiar.</p>

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<p>Socks- I really don’t have a problem. The socks get sweaty, but they don’t bother me. Are your shoes breathable enough? I wear Balega socks for the most part, but also have some really thin Nike socks that are very cool. They are very small and stretchy and easy to lose in the wash (they will stick inside a sleeve of a shirt or shorts). They might work for you. My running shoes are pretty breathable- some more than others.</p>

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<p>Started training for my walking 5K. Walked 4.5 miles on the dreadmill. My glutes are already sore!! Took me about an hr to do and my knee was a little tender so I may turn the incline down. Have been walking against the pool current in the evenngs and that feels good on my knees but I really feel it in my thighs and lower back. Am tired but feeling good!</p>

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<p>Well, maybe it is the shoes – they’re gel kitano’s – any suggestions for something with more airflow that still provides a lot of pronation support and has a wide and high toe box?</p>

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<p>Balega socks are great. I also bought some thin Smartwool socks upon MOfWC’s recommendation, and I’ve been pretty happy with them, too. Additionally, I tried goofy-looking Injinji socks, and I like them a lot (however, not everyone can wear toe socks designed for people with 5 perfectly separated toes).</p>

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<p>OMG, with all the nice walkin’ weather, I haven’t been on the Airdyne in a month. So, I hopped on for a “relaxing” 9.25 mile ride – to the accompaniment of an iPod MMA Pyramid interval workout:</p>

<p>Warmup</p>

<p>4 Times: 6 sec intervals with 18 sec rest</p>

<p>4 Times: 20 sec intervals with 40 sec rest</p>

<p>4 Times: 40 sec intervals with 80 sec rest</p>

<p>4 Times: 60 sec intervals with 120 sec rest</p>

<p>10 Times: 10 sec intervals with 20 sec rest</p>

<p>Cool down</p>

<p>40 minutes total</p>

<p>What was I thinking? Brutal. Not as rough as it used to be (peak heart rate of only 92%), but still just brutal. Those last 10 intervals are just hanging on for dear life.</p>

<p>Here’s the [url=&lt;a href=“http://i218.■■■■■■■■■■■■■■■/albums/cc14/hwc_1000/MMAPyramidIntervals7-26-2011Cadence-Time.jpg?t=1311720898]Graph[/url”&gt;http://i218.■■■■■■■■■■■■■■■/albums/cc14/hwc_1000/MMAPyramidIntervals7-26-2011Cadence-Time.jpg?t=1311720898]Graph[/url</a>] from the Garmin.</p>

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<p>^^
nice, some serious interval work there.</p>

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<p>I got dragged kicking and screaming into the 21st century and retired my cotton crew socks in favor of quarter-height synthetics with sneakers. I’ve bought several packs – diffferent brands – from Marshalls. Some are little thicker (New Balance) and good for cooler days. My favorites on hot days are some STARTER brand that are normal thickness on the bottom, but almost a quasi-sheer wicking mesh on top. In my Brooks clod-hoppers, I can actually feel the breeze on my tootsies when the wind is blowing.</p>

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<p>I am prone to blisters on my feet and am very picky about the socks I wear for running.
For shorter runs, I like the thin Nike socks.
For longer runs, I like the double layer Wrightsocks.
For my workouts, I don’t wear socks, since I am sporting these:</p>

<p><a href=“http://www.adventuremegastore.com.au/media/catalog/product/cache/1/image/9df78eab33525d08d6e5fb8d27136e95/7/9/79265a61-e98c-436e-a817-24a1018f1c20.jpg[/url]”>http://www.adventuremegastore.com.au/media/catalog/product/cache/1/image/9df78eab33525d08d6e5fb8d27136e95/7/9/79265a61-e98c-436e-a817-24a1018f1c20.jpg&lt;/a&gt;&lt;/p&gt;

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<p>It’s longer than I like to go, but it’s just such a cool little interval soundtrack that I can’t bring myself to hop off the bike before those final 10 short intervals. Those are always altered-state-of-consciousness. Just go when the mean man in iPod says "Crank it in 5…4…3…2…1… and stop when he says “STOP”. It actually would be kind of pleasant without those last ten.</p>

<p>I can only do this one occasionally.</p>

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<p>Good workout, iDad.</p>

<p>I forgot about the Wright 2 layer socks. Those are good. They might feel good for sweaty feet.
I think you mean Kayanos. Those are good shoes- very beefy but good support. Let’s try the sock changes before you bail on the Kays.</p>

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<p>I have several pairs of Under Armour socks and a million pairs of Starter socks. The problem is I have so many, but they are so many different types. Now I just have them all thrown in a drawer and gave up trying to pair them up when I do laundry.</p>

<p>15 minutes on the elliptical, 2x10 Dips, 2x6 Pull Ups.</p>

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<p>Interesting…</p>

<p>[Usain</a> Bolt: Case Study In Science Of Sprinting | ThePostGame](<a href=“http://www.thepostgame.com/features/201107/usain-bolt-case-study-science-sprinting]Usain”>Usain Bolt: Case Study In Science Of Sprinting | ThePostGame.com)</p>

<p>I knew there was a reason why I was never good at sprints!</p>

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<p>Very interesting article.</p>

<p>Not terribly surprising. Boyle and other top college and pro strength and conditioning coaches are believers in pushing weighted sleds to improve 40 yard dash times. It’s all acceleration: strength and delivering power to the ground.</p>

<p>[Using</a> a Weighted Sled for Acceleration Improvement by Mike Boyle](<a href=“http://www.performbetter.com/catalog/matriarch/OnePiecePage.asp_Q_PageID_E_161_A_PageName_E_ArticleBoyleUsingaWeighted]Using”>http://www.performbetter.com/catalog/matriarch/OnePiecePage.asp_Q_PageID_E_161_A_PageName_E_ArticleBoyleUsingaWeighted)</p>

<p>Combine that kind of strength with a 6’5" body and you’ve got a 100 meter dash records falling.</p>