<p>Someone mentioned blisters… This is the coolest thing I discovered at the local running store that helped me to finally get the lingering toe blister under control:</p>
<p>Wife cooked a pound of beans on Sunday. Hard to imagine how much in beans that is. It looks like I will be eating white beans for the next 10 days. I will have to ask her to cook a third at a time though I don’t know if it’s easy to do this. Her usual approach is to soak them for a while and then toss them in a crock pot to cook them. Then into the fridge to use up.</p>
<p>Nobody else is eating them, at least that I know of.</p>
<p>Here’s a great YouTube video from a prep school strength and conditioning coach explaining the fundamentals of sprinting speed and training. Puts some of the concepts in the article into visual form of a high school 100 meter dash.</p>
<p>Very interesting stuff. The power is from hips. Bending the hips as the knee comes forward and up is like a baseball pitcher’s windup. Then, driving the hip foward is like the actual pitch where the power of the windup is delivered. This is very much in keeping with the Dan John video where he pretty conclusively proves that jumping distance is not improved by bending the knees, but by learning how to hinge the hips against the tension of stretched hamstrings and snap/drive them foward releasing the stored energy. The two top strength room exercises for sprinters in the coach’s video are deadlifts and rear-foot elevated split squats.</p>
<p>Who knew? Zuzanna BodyRocker had it right all along with her demonstration of hip power. I guess high school sprinters should watch her exercise videos! </p>
<p>I’m guessing this stuff may be completely different for distance runners where it’s probably more about efficiency than power. Boyle makes the point that all team sports require the sprinter power model because there is almost never more than a 40 or 50 yard run. It’s all determined by acceleration over short distances.</p>
<p>The two top strength room exercises for sprinters in the coach’s video are deadlifts and rear-foot elevated split squats.</p>
<p>If you need some exercise stuff, you’ll want to check out Perform Better. Up to 50% a lot of stuff through the end of September. Minibands for $1.50!!!</p>
<p>OK. CJANE’s awesome workout inspired me to give it a little extra today. So I did the same workout as Monday, but did three sets of the four strength exercises at the end:</p>
<p>DB Suitcase Deadlifts
TRX pushups</p>
<p>DB front squats
TRX inverted rows (feet elevated)</p>
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<p>All in all, a good strong workout. I was really pleased with the reverse lunges holding one DB overhead. Did well on the side plank with a twist. Saw some progress on the half turkish getups. Sometimes the bear gets you, but I would have to say that today was one of those workouts where I got the bear. :)</p>
<p>BTW, I’ve finally hit the end of the line on weight loss I think. I’ve now been 159.8 pounds +/- 1 lb every day for a month. Interestingly enough, I’ve also been hungry for the first time in ages. I’m guessing that I’m no longer burning calories from stored fat.</p>
<p>BCEagle – I also cook white beans frequently – first an overnight soak then a day in the crockpot. I throw in a piece of salt pork the last couple of hours. </p>
<p>White beans are incredibly versatile. I throw them in salads and toss them into pasta. Also great mashed a bit and added to bruschetta with summer ripe tomatoes. Also good in soup from a simple stock and kale.</p>
<p>Cheap, healthy, delicious.</p>
<p>Went to Costco today. Loaded the whole works into my car, then from car into house and then distributed everything to pantry, basement freezer, extra refrigerator, cupboards, etc. That was my exercise today. Had to eat some chocolate and rest afterwards.</p>
<p>Bananas, white beans, Tofurkey, Okra, Tempeh, Soy Chorizo, Pistachios, Peanut butter sandwich. I might have an apple later for desert. BTW, I feel quite stuffed right now.</p>
<p>Ran 5 miles and that should do it for today.</p>
<p>IDad- will you keep eating the same way and just maintain or do you want to lose more? It sounds like you are at ideal weight. </p>
<p>Very difficult conditions here. 76 and humid in early am and 99 after work. It wears you out. </p>
<p>PT today. He’s happy with my body alignment and posture. Still some irritation on right side hamstring attachment. He worked on it pretty hard today. He wants me to keep up yoga, which I haven’t done. I’m going to try to do some of the postures on my own for now.</p>
<p>BCEagle you can put some of those beans in the freezer if you get sick of them. I like them combined with greens (kale, swiss chard, spinach) and some curry sauce. </p>
<p>IDad that sounds like a good weight for your height (if I remember it correctly). I had to rush the aerobic part of my workout to go measure a school that’s built on six levels without an elevator. I asked what they did if a kid broke a leg - they carry them up and down the stairs. I don’t know what happens if a teacher becomes disabled! :eek:!</p>
<p>My wife cooked it with chinese cabbage last night. The thing about putting them in the freezer is that I normally take some to work and heat it in the microwave. Putting them in the freezer would result in a brick that I’d have to thaw out to get what I wanted (I tried this - ended up sitting there for several weeks and later thrown out). What I need is other people eating them.</p>
<p>I don’t think I can lose any more weight. I’m certainly not going to cut calories to try to do so. </p>
<p>I’m still getting more muscular and losing waist size. I tried on a pair of 32 inch dress pants the other day and the waist fit fine. Just a tad snug across the pockets. Comfortably wear-able, but probably a little tight for dress pants at my age. I don’t think the hipster look is really my style!</p>
<p>I’m starting to see a little definition in the abs, which is kind of amazing considering I’ve got some of chinty’s old “loose skin” from 90 pounds of fat loss. Of course, I have also been doing heavy core/abs workouts for seven months now, so I’m not surprised to see some results of that. I’m really happy to see how solid I am on these reverse lunges while holding a 25 pound DB overhead. That’s a pretty tough core challenge and it was really difficult for me just a few months ago.</p>
<p>So, I’m not really looking to lose any more weight. I’ll just keep doing what I’ve been doing and see if I can continue to make fitness gains. I may have to crank up my calories a bit. We’ll see.</p>
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<p>Yeah. For a 57 year old guy to get down into the “normal” range on that screwy BMI chart is skinny enough.</p>
<p>Wow! so happy to hear about people reaching their goals. I don’t know if that is in the cards for me.
I am coming up to my 30 days on paleo. No cheating at all. I haven’t been on the scale very much, so I am curious to see what it will say, but I don’t think it will be anything dramatic. I am bracing myself for some disappointment, but we shall see.</p>
<p>I don’t have a ton to lose but still I feel like it is very stubborn. You would have to send out a search party to find any semblance of ab muscles on me, so congrats on that idad.</p>
<p>Hah. I hit my goal back in December, 20 pounds ago. I never, ever, in my wildest dreams, thought that I could get to 160 pounds. That’s what I weighed when I was was still pre-middle age skinny.</p>
<p>I’m regretting sending a whole bunch of clothes to Goodwill last summer because I had no prayer of fitting into them. I would really like to try on those Fila tennis shorts that I used to wear when I was in my 20s. I think they’d fit now. The only thing I can’t fit in are my old 38 sport coats. I can get them buttoned, but my shoulders are too broad.</p>
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<p>You’ll get there. I think a strict Paleo diet is almost guaranteed to result in some weight loss, just from low carb consumption.</p>
<p>Did I mention that iPod nazi has the ol’ (formerly) fat guy doing a quasi-yoga sequence?</p>
<p>a) pushup position down to the floor</p>
<p>b) raise up into an “upward dog” yoga position</p>
<p>c) rock back and raise the butt into a “downward dog” position with nice hamstring stretch</p>
<p>d) Rock forward into the pushup position</p>
<p>e) Knee drive and hold on each side.</p>
<p>I’m not crazy about the back extension of the upward dog, but the rest of it is a nice warmup stretch. I’m particularly liking the downward dog.</p>
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