<p>MOfWC, great job!</p>
<p>I do not mind to run in the rain whan it id avove 60 degrees. I wish it would rain today, but as I’m heading out of the door, it looks like it is going to be 80 by mid-day.Good for tomatoes, bad for runners.</p>
<p>Nooooooo, Bunsen, do not wish for rain in our neck of the woods! “Summer’s lease hath all too short a date.”</p>
<p>The key to reducing your risk for developing diabetes may be as simple as building more muscle mass through resistance training. A new study shows higher muscle mass is associated with better insulin sensitivity and a lower risk of pre-diabetes.
“It’s not just weight that matters, but what proportion of your weight is muscle mass,” according to Arun S. Karlamangla, PhD, MD, an associate professor of medicine in the division of geriatrics at the University of California, Los Angeles, reports WebMD.
Researchers evaluated the data from a National Health and Nutrition Examination Survey III of 13,644 people and found there was a connection between higher levels of muscle mass and reportedly lower levels of insulin resistance, which is a precursor to developing type 2 diabetes. They adjusted for sex, age, race, and other contributing factors for diabetes, including generalized and central obesity.</p>
<p>Read more: [Study:</a> Working out to build muscle mass could lower diabetes risk](<a href=“http://www.digitaljournal.com/article/309711#ixzz1Tc6KwsRv]Study:”>http://www.digitaljournal.com/article/309711#ixzz1Tc6KwsRv)</p>
<p>Two hours of tennis this morning. Squeezed in a short weights workout last night too. Have more tennis coming up in a few hours and I’m going to take a nap to regenerate. Upper 80s on the court with low humidity. The biggest problem was the windy conditions.</p>
<p>Bookiemom, of course I was kidding! Beautiful morning, sunny skies and a light breeze. Saw hot air balloons on the soccer fields next to the trail. Lots of bicyclists - there is some sort of a big ride going on.</p>
<p>Ran 17 miles, 2:17. Did not hit the wall - finished strong!!! Saw my marathoner friend on the trail and invited her to dinner. Lovely day.</p>
<p>That’s long distance!</p>
<p>BB- that’s definitely a LONG run. Way to finish strong!
Are you training for a marathon, I don’t recall if that was in the works?</p>
<p>Long workout today</p>
<p>Warm Up
1 lap run
20 lunges
20 air squats
10 supermen
10 push ups</p>
<p>Weights:
Bunch of squat cleans with the 45# bar working on form
then 15 squat cleans with 80 lbs.</p>
<p>Work Out
2 rounds 1 minute on each of the exercises, followed by 1 minute
rest</p>
<p>Manmakers with 15 # dbs
Wall Balls with full squats 15# ball
35 #kb swings
Push ups (now are being done on toes, then when done to failure, am being assisted by band and trainer on toes, instead of going to knees)
V ups
20 # ball slam Burpees</p>
<p>Had to leave out the Burpee portion of the ball slams halfway thru the last round. Upper body was toast.</p>
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<p>Me neither. The marathon I did consisted of a progression of snow, sleet, hail and then cold rain. I was NOT happy!</p>
<p>BC- I passed your article on to a friend of mine, recently diagnosed as pre-diabetic. She is not an exerciser, so should be food for thought.</p>
<p>BB- great run! You could easily do a marathon off of your training.</p>
<p>My hat is off to the mileage some of ya’ll crank out. This ol’ (formerly) fat guy with 38 years of smoking isn’t cut out for that kind of endurance, I’m afraid. It dawned on me the other day that it had probably been 40 years since I had gone running (not counting tennis).</p>
<p>I went out for a second 5K walk/jog this week. It is absolutely gorgeous here. 86 degrees, not a cloud in the sky, breezy. Kind of deceptively hot and sunny, though. I pushed the pace on the jogging intervals again, this time averaging a 9:57 pace for the five 2 minute intervals, which means that I officially ran 1 mile out of the 3.20 mile route – and most of the walking is up pretty steep hills. Saw high heart rates again, with a max of 100%.</p>
<p>Gotta take a day off tomorrow. Fantastic week of exercise, but I think my legs will probably be feeling it. Three workouts, an Airdyne interval session, and two 5K walk/jogs.</p>
<p>^^ I can’t do what you do with the burpees, weights etc. I run. However, there is a similarity in that you start somewhere and then you build up and you get better at it.<br>
I don’t think it is particularly smart for me to be struggling with 40 mile weeks in these conditions, but I’m behind the pace bunny, I want to get my endurance back, and I have a half-marathon in September. So-I am getting it done. In 2009 when I was running so well we had more breaks from the heat. Not this year. But- at least I’m not still in Texas where it is much, much worse.</p>
<p>MOfWC, thanks. That’s what my friend has been saying for a long time. I caved in and decided if I can run 20 miles without expiring, I will switch my registration to the full distance. So I have a few weeks to build my endurance, and then we will see. </p>
<p>Idad, I second what MOfWC said. The stuff that you’ve been doing is way over my head! I stick to simple things, like putting my left foot forward, followed by putting my right foot forward and then repeting this simple exercise many times. :)</p>
<p>Just got back from Tennis part two. 2 hours, three sets, 88 degrees, low humidity. I was playing around with different racquets and lost the first set - switched back to my primary after four games. I did a lot of talking to myself - conditions were very windy.</p>
<p>Won the next two sets though - second set was very close and third set was 6-0. I need to optimize my frames but I’m waiting for another to arrive and I want to match the specs of my current frame to the new one coming in. I’ve been waiting for it for over two weeks - it’s coming in from France - Customs, due to the printer ink bombing incident in 2010, has slowed way down. I think that France is on vacation now too.</p>
<p>4 hours total tennis - this is like when I was in my early 20s. Except there’s a lot more pain now.</p>
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<p>Oh, I’m not complaining! I look at the jogging as another way to get some interval conditioning and get my heart rate up on my walks. It’s interesting that my walk/jogs get me back up to pretty much the same heart rates that I saw a year ago walking this same route.</p>
<p>My hat is off to all of you who go out and crank out the mileage, but I don’t think that’s ever going to be my “thing”. I love the mix of stuff I’m doing and I’ve been seeing some nice fitness gains here lately. My jihad on single-leg balance has started really paying off, as has this kick of longer intervals jogging and on the Airdyne.</p>
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<p>That’s how I do sets of chin ups now. Three unassisted. Then, go back up and finish the set with the band assistance. It’s working out well because I get to do some with no assistance, but still feel like I’m doing enough for a full set. It’s kind of no-man’s land when you can only do two or three reps of something. You want to keep doing them to get stronger, but it’s not enough.</p>
<p>If you don’t have a trainer around, you could also finish out your set doing pushups with your hands on a plyo box or step.</p>
<p>Just caught up on a week’s worth of posts–you’ve all been very busy! Kudos! My first night of vacation was spent in an E.R. with a perforated appendix. So, just 5 days after getting cleared to work out again following my scar revision surgery, I went back on the D.L. Something wacky is going on with my blood pressure (204/107!). Even at my heaviest I never saw anything close to that! I’m on Norvasc and have to follow up with my internist on Monday. I’m hopeful it will resolve as quickly and mysteriously as it started.</p>
<p>Oh, chintzy… that’s no fun at all. Take care of yourself and you’ll be back in the saddle in no time!</p>
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<p>So true!</p>
<p>@ chintzy - best wishes for a full and complete resolution to your situation!!!</p>
<p>I took yesterday off after working 9 hours. Just didn’t feel like doing anything and decided 6 days in a row was enough. Today was Day 2 off from exercise, but I got some soft-tissue work done all over my body… ;)</p>
<p>Spent all day in a manual therapy course ;)</p>