<p>Oh my goodness BB!!! I am so proud of you!!! 
Congratulations! What a wonderful acomplishment! I am in awe! You have inspired so many of us! I bet you looked awesome crossing that finish line! ;)</p>
<p>My knee is swollen but not in pain. Maybe I could try to start running a little. Maybe that should be my new fitness goal. idad…how goes your little running experiment???</p>
<p>Congrats on Boston!</p>
<p>For those in doubt, always post the good news.</p>
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<p>Definitely. The more success stories, the better the motivational value!</p>
<p>“I bet you looked awesome crossing that finish line!”</p>
<p>NMinn, that made my day! I looked like an overheated, wet, covered in snot sloth. I really did. At about mile 23 I made a mistake and poured a cup of GU Brew on my head thinking it was water, but I could not care at that point. LOL. DH totally missed my finish, and I was glad. I stretched out in the shade for 10-15 minutes, then went looking for him. The temperatures did reach record highs (yesterday even registered as the hottest day of the year :eek: in some areas). On Friday night, when I opened the email from the race director saying that they were going to deploy the water sprayers that they used at Badwater, I knew I’d be in trouble. So much for my nice, cool pre-fall race.</p>
<p>I noticed that some foods are starting to list Potassium on their labels. Unfortunately LiveStrong doesn’t have this but one can always hope for a future upgrade.</p>
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<p>It’s been good. Between five 2 minute jogging intervals and walking up the steep hills, I’ve been getting a good conditioning workout. My 5k walk/jogs have about 1 mile of jogging at a decent clip plus about 1 mile of walking up hills, plus about 1 mile of brisk walking to get warmed up, catch my breath, etc.</p>
<p>I have been very careful not to do back to back days and never more than two times per week. Running is high impact and it’s impossible to discount the high injury rates, so I am looking to minimize my risk. So far, zero aches and pains except for the same kind of minor “shin split” discomfort on the first jogging interval that I felt at first when I started walking 18 months ago.</p>
<p>I had to really pinch myself not to go out two days in row this weekend. I did the Airdyne Tabata instead!</p>
<p>Between the 2 minute jogging intervals and the 90 second half-mile Airdyne intervals I’ve been doing, I’ve definitely improved my conditioning this summer. I noticed it a lot during the final iPod nazi workouts with no rest between exercises. I was pleasantly surprised that I actually completed a four minute Tabata yesterday. I didn’t expect to. I don’t think I could have done that before. It’s a direct result of these 60 to 120 second intervals.</p>
<p>4x19 KB Swings
10 minutes on the elliptical</p>
<p>May do some power cleans and possibly front squats tonight after work…</p>
<p>Ran one mile - haven’t run for 1.5 weeks. Knee was a little sore but was much better after a few minutes of running. Hip wasn’t complaining and there was a slight ache on the abdomen. Kind of normal stuff after not running for a while. I felt light and airy - I think due to the drop in weight.</p>
<p>Also did a few sets of the Abs Dolly, benches on the Smith machine and a few sets of exercises with the free weights. I will probably try the military press with the barbell tonight at a fairly low weight just to test the back.</p>
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<p>Awesome way to feel!!</p>
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<p>Little preview for the group here… check out my “Exercise of the Week” tomorrow. We’re going to talk TABATA…</p>
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<p>Congratulations, BB!! That’s a great accomplishment. I watch the Boston Marathon almost every year–friends who live on Beacon St. (right before you turn onto Hereford St. and the Pru) almost always have a marathon party and everyone goes out to cheer for the runners.</p>
<p>It’s a really fun day in Boston. It’s a state holiday–Patriot’s Day (start of the American Revolution) no school and a fair number of people don’t have to work. Lots of crowds all along the route to cheer you on.</p>
<p>Bromfield, hows the foot?</p>
<p>Watching the US Open - Djokovich has a lower back injury and it is really affecting his serve. He just called out the trainer. Up two sets to one and he might not be able to close it out. He’s taking a couple of pain pills and getting lower-back massage from the trainer.</p>
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<p>Thanks for asking, CJ. New complication–incision broke apart. It’s called wound dehiscence. Orthopedic guy says that in 30 years of working on ankles, he’s never seen this. Infectious disease guy says it could have happened because of scar tissue (previous surgeries for ankle) and staph. They are sending me to a plastic surgeon who specializes in fixing wounds. (Didn’t even know plastic surgeons did this.) Anyway, infection is clean and that’s good. Also, skin starting to granulate. I’m not on crutches and walking isn’t painful at all. Haven’t gained weight, which makes me happy.</p>
<p>Did a little bit on the TRX tonight. Then I did 4x2 Front Squats with 115 pounds. Also did a little running tonight, but nothing too out of the ordinary…</p>
<p>Bromfield:</p>
<p>Darn. You can’t buy a break with getting this ankle infection under control. Sheesh. I hope it starts to heal quickly.</p>
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<p>I did NROL4A tonight before Monday night football. Pretty routine workout. I’m not realy pushing the issue on heavy weights, just trying to do good solid sets. I did the best single leg deadlifts I’ve ever done. Overhead squats (with a whopping 43 pound bar!) were good. The alternating overhead press (12 on each arm with two 25 lb DBs) are still hard as nails. I’m jello by the end of 12 reps on the second arm. Band assisted chinups were good, but I could only do 9 or 10 per set.</p>
<p>Ouch, Bromfield.
“New complication–incision broke apart. It’s called wound dehiscence.”
Keeping fingers crossed that the plastic surgeon will get it under control.</p>
<p>Hopefully the new doctor can fix the problem.</p>
<p>I’m having clothes issues. My running shirts are puckering at the neck which I don’t like but I don’t feel like buying smaller clothes either. I’ve moved the 32-inch waist pants into my closet and am wearing one of them today. The 34s will sit in the closet for a bit and will move to storage if I don’t wear them for a while. I need a new belt. The one that I’m wearing is 20 years old and is at the smallest hole. The leather in the belt is in pretty poor shape and I think that punching another hole wouldn’t work.</p>
<p>I am starting to move some of the XL shirts out of my dresser as I can no longer wear them comfortably. Most of my shorts are XL but they shrink in the drier. I would really hate to give up my collection as most of my shirts are corporate logo shirts which I love to wear in the office. I’ve been mostly wearing dress shirts lately as I now have a bunch of them that I can wear though many of those are starting to get a bit large. I have more small ones in storage.</p>
<p>I need to drop by Sports Authority to see if they have markdowns on the summer stuff - I could use some smaller shorts and shirts. Our corporate website has corporate logo shirts that are pretty inexpensive so I think that I’ll buy some Ls and Ms.</p>
<p>Bromfield, I’m keeping my fingers crossed that your continued patience will get you through this medical situation once and for all!</p>
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also, nice!</p>
<p>I saw the lowest number on the scale this a.m. that I have seen in a while. Probably will go up a bit with rehydration, but it’s nice to see the numbers going in the right direction.</p>
<p>Work Out</p>
<p>Stretches: sumo, world’s greatest, quads</p>
<p>4 rounds for time
20 plyo lunges
20 butterfly sit ups with 14# med ball
20 overhead ball slams with 14# med ball</p>
<p>4 rounds for 90 seconds as many reps as possible, with 1 minute rest in between each exercise
KB swings 16 kg
thrusters 35 #bar
forget what they were called: double leg lift while holding yourself in a dip position</p>
<p>270 reps total</p>
<p>I was dripping in sweat afterwards.</p>