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<p>The problem is that you’ll need a boat to get to his house.</p>
<p>Idad – dinner sounds yummy indeed, though those stability ball ab moves sound like a killer appetizer. </p>
<p>I love lobster – years ago we were fortunate enough to be in the midst of a family wedding in Maine where a friend of the bride’s who was a lobsterman brought by a hundred pound cooler of fresh caught lobster as a wedding gift. We were staying at a former kid’s camp, and one of the aunts fired up the stove, filled camp-sized cauldrons with water, and started the lobster boil. Unbelievable, sweet, delicious lobster; more than anyone could eat. We ate lobster salad and lobster stew for the next three days. One of these days we are going to have to go back to Maine. With an ab-roller.</p>
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<p>It was amazing. Last night we had pan seared wild caught salmon with a lemon/balsamic/vinegar sauce. Tonight, my plan was chicken breast, probably in a chicken caesar salad. The grocery store had live lobsters for $3.99 pound so that flipped the script pretty quickly. </p>
<p>Sautee’ing the steamed lobster actually makes it lower cal because you use a whole lot less butter than dunking every piece. Plus the extra butter lemon sauce on the plate is fantastic for sopping it up with the brocolli! Ahhhh… the sacrifices we make in the name of our waistlines!</p>
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<p>Hah. I had the full rain gear going today. I don’t have a single old piece of clothing that fits anymore. Last week at Marshalls, I found a terrific bargain: a plain navy blue Columbia rain jacket. Light weight, mesh lined with Columbia’s version of GoreTex breathable waterproofing. $29.</p>
<p>I wore that today along with the ever-so-stylish Columbia rain hat. I’m sure I looked the fool, but at least I was dry! What rain?</p>
<p>Hey, MOWC:</p>
<p>I just snagged tickets to see a couple of your Nashville neighbors: [Gillian</a> Welch and David Rawlings](<a href=“http://www.npr.org/templates/story/story.php?storyId=123086467]Gillian”>Dave Rawlings Machine With Gillian Welch: Tiny Desk Concert : NPR). I can’t wait. I saw them a few years ago and it was two hours of pure magic. </p>
<p>Welch turned down Princeton to go to UC-Santa Cruz and play punk rock. She ended up at Berklee College of Music in Boston, where she met Rawlings and the two of them went from punk rock to ol’ time bluegrass music and moved to Nashville. Go figure.</p>
<p>Here’s their Newport Folk Festival version of Jefferson Airplane’s White Rabbit:</p>
<p>[Gillian</a> Welch White Rabbit - Newport Folk Festival 2009 - YouTube](<a href=“Gillian Welch White Rabbit - Newport Folk Festival 2009 - YouTube”>Gillian Welch White Rabbit - Newport Folk Festival 2009 - YouTube)</p>
<p>They also do a mean cover of Johnny Cash’s Going to Jackson:</p>
<p>Did five barbell lunges this morning. Left knee was slightly crunchy. I checked the stomach cuts and they’re still there so I probably won’t be running today. I won’t be in the office either so that eliminates a bunch of options. I’m trying to get someone to hit tennis balls with but that’s hard on short notice. So it might just be random exercises that I can scrape together throughout the day.</p>
<p>Someone called me for tennis and we played for an hour with sporadic rain. I lost 3-6 which is normal - I’ve never beaten this guy. At least I got an hour workout in today. I also ran about a quarter of a mile to pick up a tennis ball. We were in the middle section of courts and I hit it over the fence so I had to run out the door on the opposite side and around the other courts then back on the other side to get the ball. I ran without thinking and then realized the pain on the way back. Much less than yesterday though. So maybe back to running tomorrow.</p>
<p>Need a little more of a workout for today though - maybe weights at the Y tonight.</p>
<p>Awesome, iDad. They are so good. That will be fun</p>
<p>We are having a little break from the heat and it was a dry 63 degrees this morning. I ambled out around 7 since I didn’t have to go to work and did 6.1 miles. My daughter and I are going to do a mid-week 11 miler tomorrow because I am going to Colorado for a few days on Friday and don’t want to do the longer run at altitude. Otherwise, looking forward to the trip and the mountains.</p>
<p>No runnng for me yesterday, so I will have to modify my training this week a bit. Will run tonight, skip tomorrow and Saturday.</p>
<p>I’m glad to hear that the weather is finally giving you a break, MOfWC. Enjoy your trip to Colorado!</p>
<p>Too wet to walk/jog here today. Doing swings with iPod nazi, so I don’t want to do those today. That means another little ride on the Airdyne this afternoon, I guess.</p>
<p>The sun is out over here but it is very humid out.</p>
<p>Looks I’m going to be resting even longer. Went to the orthopedic surgeon who found a small hole where one of the screws in my ankle was exposed. Other areas of the infected ankle were healing. Exposed hardware apparently has to come out, especially in light of an infection. (Called the surgeon who put them in–he’s at a big time teaching hospital in the city and doesn’t do ankles anymore. He agreed with what this new doc recommended and said he had consulted with him and that I was in “good hands.”) So, I’m having day surgery to remove the hardware on Thursday. </p>
<p>I meet with the ortho tomorrow and have a whole host of questions about recovery. Like how soon can I be weight-bearing, walk, etc. etc. I figure the best I can do in the fitness area at this point is to keep tracking my food and following my plan. Hopefully, all this rest won’t lead to weight gain. So far, so good. Given that there’s a plethora of summer veggies. It isn’t to hard to eat healthy food. I’ve existed on tomato sandwiches (only 1 slice of bread) and fresh corn on the cob for the last week. My H wants a steak tonight!!</p>
<p>Bromfeld:</p>
<p>Arghhhh. That’s not the news you were looking for. I have no idea, but I’m guessing you’ll probably be weight-bearing pretty quickly and then this whole thing will be over.</p>
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<p>Crazy Airdyne intervals for me today. Three sets:</p>
<p>First set:</p>
<p>Pedal hard: 10 seconds
Pedal easy: 50 seconds</p>
<p>Repeat six times and rest until heart rate falls to 60% of max</p>
<p>Second set:</p>
<p>Pedal hard: 15seconds
Pedal easy: 45 seconds</p>
<p>Repeat six times and rest until heart rate falls to 60% of max</p>
<p>Third set:</p>
<p>Pedal hard: 20 seconds
Pedal easy: 40 seconds</p>
<p>Repeat six times and rest until heart rate falls to 60% of max</p>
<hr>
<p>31 minutes start to finish inc. warmup and cool down. Max heart rate 94%. Panting like a dog.</p>
<p>Here’s [url=<a href=“http://i218.■■■■■■■■■■■■■■■/albums/cc14/hwc_1000/AirdyneBikeintervalsassorted8-16-2011Cadence-Time.jpg]The”>http://i218.■■■■■■■■■■■■■■■/albums/cc14/hwc_1000/AirdyneBikeintervalsassorted8-16-2011Cadence-Time.jpg]The</a> Graph**</p>
![http://i218.■■■■■■■■■■■■■■■/albums/cc14/hwc_1000/AirdyneBikeintervalsassorted8-16-2011Cadence-Time.jpg]The](http://i218.photobucket.com/albums/cc14/hwc_1000/AirdyneBikeintervalsassorted8-16-2011Cadence-Time.jpg%5DThe){kind=link}
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<p>Pulled pork BBQ out of the freezer with some homemade Lexington NC red splash sauce. Baby lima beans as the carby side.</p>
<p>Ouch, Bromfield. Sometimes one needs to step back to make a leap forward. Take care of your ankle.</p>
<p>I have to guard my trusted running shoes and my injinji socks - DD is home for a short visit. She can have any fancy shoes or clothes she finds in my closet, but my running gear is off limits! :)</p>
<p>Bromfield: sorry to hear about the complications.</p>
<p>No workout today, car got hit in the way there. No one hurt, thank goodness, I have a couple bumps and scrapes. Still at the scene, 3 hours later waiting fir the tow truck :(</p>
<p>Ohh. CJane. That’s no good. Man makers would be more fun than waiting for the tow truck. Glad to hear that you are OK.</p>
<p>^ thanks, idad. I am still a little shaken up, but that made me smile.</p>
<p>CJane, that stinks! I’m so glad that no one was hurt. It is such a hassle to deal with car body shops…</p>
<p>Ran my 5.2 miles tonight, fixed salads for dinner, and now need to play with my metal toys.</p>
<p>Bromfield: Since your original surgery, they’ve improved the hardware. Whatever they do to you will help improve things. Good luck with a speedy recovery. And, while weight-bearing is probably off limits for a while, you can use this opportunity to work out with weights while seated.</p>
<p>CJane- that’s terrible. Take care of yourself. Some more aches and pains may appear over the next few days/weeks. Don’t sign anything! :)</p>
<p>11.2 miles with my daughter this morning. This is something I never thought would happen, and it is pretty cool to run with your kid. We pushed the pace a little more than we should have, but didn’t fade. I had a nice course for us with lots of paved path, some nice/untrafficky residential and no horrible hills. Some roll and upgrades, but no steep, long climbs. Water and bathroom stops on the route. We each had a gel/blocks after 7 miles.</p>
<p>OH- we went by the house where I put the dog inside and he was at the glass storm door (on the inside) looking out! So- it WAS the right house. We went to the door because I was going to tell them, but no one answered. I saw a pair of large, teenage boy looking shoes sitting in the hallway, so I suspect that’s what happened. Teenager let dog out and forgot him.</p>
<p>Not a good news day for high fat diets:</p>
<p>[GEN</a> | News Highlights:Scientists Find High-Fat Diet Causes Beta Cell Dysfunction Leading to Type 2 Diabetes](<a href=“http://www.genengnews.com/gen-news-highlights/scientists-find-high-fat-diet-causes-beta-cell-dysfunction-leading-to-type-2-diabetes/81245550/]GEN”>http://www.genengnews.com/gen-news-highlights/scientists-find-high-fat-diet-causes-beta-cell-dysfunction-leading-to-type-2-diabetes/81245550/)</p>
<p>“Diets with high levels of fat shut down a key enzyme and cause a series of molecular events responsible for the onset and severity of Type 2 diabetes. In studies that included mice and humans, researchers discovered a pathway to disease that is activated in pancreatic beta cells, and then leads to metabolic defects in other organs and tissues, including the liver, muscle, and adipose (fat), that when linked together, add up to diabetes.” (Biospace)</p>