<p>^^ Thanks. I don’t know if it’s self-discipline (which I know I do have) or not. One benefit of having a streak going is that I don’t want to miss until I absolutely have to (the flu, business trip where running is impossible, injury etc) AND trying to catch the stupid pace bunny also helps me go out even when I don’t want to. It also helps right now that it is light when I get up. I have a LOT more trouble in the winter.</p>
<p>Happy to say I was at 216 today. Last time I weighed, I think I was at about 221. Haven’t really done anything specific other than I have only eaten a banana, a cup of pudding, and a few pieces of candy so far today. And really can’t eat now until I regain all the feeling in my mouth…</p>
<p>Sounds like everybody kicked it today, one way or another. I’d say my workout kicked me. </p>
<p>Same routine as Monday. Core stuff was better. I did all of the exercises for more or less the prescribed 45 seconds except the stability ball dead bug that I just cannot do with straight legs. I did the bent leg version which is no walk in the park. And I was certainly no great shakes on the stability ball scissors, but at least I did them. Everything else was good. Three sets. My abs are toast.</p>
<p>The weight lifting tore me up. I’ve bumped the weights up across the board this week and it’s really a challenge. A 50lb DB on the single leg dead lift is probably a bit too much, but I was doing semi decent reps by the third set. The kneeling curl and press with two 30lb DBs is a struggle. I can do 5 reps. The 6th rep is ugly. Rear foot elevated split squats with two 30lb DBs is pretty much all I’ve got. There were a couple of reps when I really wasn’t sure I could push back up. I saw a heart rate of 89% on the third set. That’s pretty high for just standing there doing a squat. Chin ups were good. The first 3 in each set unassisted, the second 3 with the band.</p>
<p>An hour and ten minutes. I’m done.</p>
<p>Ran five miles today. Was going to go to the YMCA but car died at the library. Got a jump and am back home hoping that it starts tomorrow so that I can replace the battery.</p>
<p>My running plans are completely messed up. There is a 100% chance I will not hit the pavement tonight, but a 10% chance that I might hit the dreadmill. If I get home by 10 pm. I have 9 miles to run, so… I should be done by midnight, if that’s the case. H is flying standby, and I’m on standby as well since I’m his airport pick up shuttle. That’s the bad part. The good part is that H invited me to come with him to a conference in Europe, so I’m not totally mad at him. Yet :)</p>
<p>Speaking of motivation. Here is a slide show with some tips on how to get your butt in motion and keep on going:</p>
<p>[10</a> Workout Secrets from the Super Motivated - Healthy Living on Shine](<a href=“http://shine.yahoo.com/channel/health/10-workout-secrets-from-the-super-motivated-2518308/#photoViewer=1]10”>http://shine.yahoo.com/channel/health/10-workout-secrets-from-the-super-motivated-2518308/#photoViewer=1)</p>
<p>I like this tip:</p>
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<p>Fantastic, hops! Wait… does that mean… you’ve lost five pounds! Party time, everyone! :)</p>
<p>^^Yay, let’s celebrate with virtual margaritas! Zero sugar and zero calories!</p>
<p>Why does hops get a party and I didn’t? Once again pouting in a corner… ;)</p>
<p>CJane, the party is not just for hops_! Congrats! And thanks for the nice summary of your paleo diet experience. I guess a virtual margarita is OK for you to have?</p>
<p>I don’t think cavemen drank Margaritas, but I’m definitely down for a CJANE party!</p>
<p>Speaking of Paleo, the latest episode of Robb Wolf’s podcast has a world-class Crossfit rant. By way of background, Wolf was involved in two of the first ten Crossfit gyms in the country, but got into hot water when he and his wife implemented a “beginner program” at their Crossfit gym, believing that it was unsafe to throw beginners into those types of workouts without some initial fitness bulding blocks and learning how to do the exercises properly. He talked about this as a featured speaker at a Crossfit affiliate conference and got disbarred from Crossfit in a major and very public brouhaha. In this rant, he lays out the importance of beginner programs, personal training that can adapt to the individual’s fitness, and the danger of workouts that are intentionally “too intense” to handle. The rant starts at about the 32 minute mark:</p>
<p>[The</a> Paleo Solution – Episode 91](<a href=“http://robbwolf.com/2011/08/02/the-paleo-solution-episode-91/]The”>The Paleo Solution – Episode 91)</p>
<p>For an episode without a rant, the one with Gary Taubes is excellent. Very intelligent discussion of the low carb theories of nutrition. Wolf is the author of a NY Times best-selling book on the Paleo diet. Paleo being a somewhat more extreme flavor of a mostly low-carb diet that does not include any grains or any dairy – basically meat and veggies.</p>
<p>[The</a> Paleo Solution – Episode 78](<a href=“http://robbwolf.com/2011/05/03/the-paleo-solution-episode-78/]The”>The Paleo Solution – Episode 78)</p>
<p>The co-host is Greg Everett, co-owner of one of Men’s Health Magazine’s top ten gyms in America and author of an Olympic weightlifting instruction book.</p>
<p>I had a 4 hour layover at ohare tonight. Walked over to the airport Hilton and paid only 10 bucks to use the hotel exercise room. Great pool, weights, treadmills and more. Spent 2 hours there and felt better equipped to deal with the late night crowds at the airport.</p>
<p>I saw this excellent instruction piece linked today and thought I would pass it along. I know I’m always talking about trying to do the single-leg deadlift. It’s probably the best hip/glute/balance exercise in the book. Hugely beneficial for almost all us – anyone who sits at a desk, or runs, or plays a sport. It can be done with any weight – from no weight at all to light dumbbells to kettlebells to a box of cat liter. Fantastic exercise and should be at the top of the list for anyone looking for a new exercise or two.</p>
<p>The problem is that it is hard as heck to learn because there’s a major balance component. The reason is it is so hard is because we need it so much in terms of improving our hip stabiity. World class athletes struggle with this one. You can imagine how an ol’ (formerly) fat guy has found it!</p>
<p>Anyway, one of the trainers at Mike Boyle’s posted this article on learning the single leg deadlift, starting from the most basic, easiest variation with no weight at all. This is how they teach it at Boyle’s gym – to regular fat loss clients to NFL draft picks to the US Women’s Olympic Hockey team. There are videos for each stage:</p>
<p>[Correcting</a> and Progressing The Single Leg Dead Lift Coach Kevin Carr](<a href=“http://coachkevcarr.com/2011/01/28/correcting-and-progressing-the-single-leg-dead-lift/]Correcting”>http://coachkevcarr.com/2011/01/28/correcting-and-progressing-the-single-leg-dead-lift/)</p>
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<p>Not a drinker ;)</p>
<p>Feeling it in the hamstrings today after my workout yesterday. Today’s workout consisted of kettlebell swings. First two sets with a 10-9 with 30#, 8-6 with 40#, and 5-1 with 50#.</p>
<p>Another 10-9-8-7-6-5-4-3-2-1 workout. Dan John’s favorite…</p>
<p>hops, but that’s the beauty of virtual maragritas - they have zero alcohol either! 
Alternatively, we can all celebrate by doing a dozen of Burpees. Lol!</p>
<p>Gotta run really fast! I have to outrun H’s flight. My 9 miles vs 650 737’s miles.</p>
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<p>I’m going with the virtual margaritas. I feel like I’ve been rode hard and put up wet after my workout. I don’t think I could do a burpee tonight.</p>
<p>No! No Burpees!
When I got to the gym today, some one decided to mess with my mind and put down 300 Burpees as the workout of the day. They just loved the look on my face lol.
Thanks BB, love the virtual margs - a toast to all on the thread. Good luck on your run, safe travels to your h.</p>
<p>ohio- way to be think outside the box. 10 bucks seems like a great deal!</p>
<p>idad - I can relate to the CrossFit critics as to beginners and a lot of the movements. (No lack of controversy in the CrossFit world, not the least due to the cult of personality promoted by the founder and his apparent difficulty in working with others)</p>
<p>I am fortunate that I have a lot of personal training and weight lifting under my belt, so I am a pretty good Crossfit beginner for a 40 something gal. Some of those Olympic moves really have a steep learning curve, though and I may not be able to do some of them, ever, due to my lack of flexibility, which I am okay with. The facility I go to and the time slots I choose have such small classes, that it is tantamount to personal training and I feel like almost all the exercises are appropriately scaled and supervised as to form.</p>
<p>That said, New Rules, will be the regimen in September.</p>
<p>Appreciate the links and am interested in the Paleo/ low carb diet stuff going forward.</p>
<p>Run - accomplished. H - safely home. It is 11:30 pm, and I’m eating dinner. Well, the important stuff has the highest priority. I was so hungry and tired that I fixed eggs for dinner. At this time of the night, it might as well be breakfast!</p>
<p>I want real margaritas!</p>
<p>The single leg deadlift is very hard and I feel I would need someone there to instruct me. I think I could easily hurt things worse.</p>
<p>This morning was almost the morning I couldn’t do it. (wait- I said that yesterday!) I got up at 5:20 and it was 77 degrees and 80% humidity. I drove to the high school to pick up a flatter course. Supposed to do 7 miles. It just felt miserable. Decided to try to make it to the 2 1/2 mile water fountain. Made it. Decided to do another half mile and then turn around for 6 miles. Turned around at 3.3. (Went past the house where I let the dog in twice but didn’t see him) Added on a few tenths here and there and made 7.1. I’m not running well. I’m tired and the weather has taken a toll. I suspect I’m at a mileage level that is too high for me right now, coupled with the heat. I may need to cut back. It’s OK- you don’t always get to run well and the miles will still pay off “down the road”. It’s a lot more pleasant when it feels better, though. </p>
<p>Good job on the run, BB. That’s a late run and dinner!</p>
<p>ohiopublic, I like that idea. Never thought of it before. Did you have to take your luggage with you or could you check it for your next flight?</p>
<p>Thanks, MOfWC. Awesome job on your run, too - as usual!</p>