<p>Any one else see the story on the news about possible link between diabetes and alzheimers? Want to find the report and read it. Should keep us all exercising and eating healthy!</p>
<p>I was taking 2:30 to 3:00 to jog 400 meters and 3:45 to 4:15 to walk 400 meters. Three or four minutes is enough time for my heart rate to fully recover from just about anything. These recovery intervals were plenty long, although the last one had a nasty little hill that bumped my heart rate up.</p>
<p>If I want a faster time, I should probably focus on the walking intervals and try to crank up the pace on those. I wasn’t sure what I was in for today, so I was taking it pretty easy.</p>
<p>The 600 meters of waking at the start feels like an eternity, but I think it’s probably good for my ol’ geezer legs to be good and warmed up walking briskly before the first jogging interval.</p>
<p>Good job. Some of my older running friends really advocate starting out with walking. I don’t do it, just because I’m usually somewhat time-challenged, but I probably should.</p>
<p>If you want to decrease your time, I would lengthen the running part. I think you could run for 10 minutes straight. You just need to slow down, but it’s still faster than walking.</p>
<p>On my normal route, I walk about a half mile and one long hill before the first jogging interval. The time I tried jogging shortly after leaving the driveway, my legs really didn’t like it.</p>
<p>The advantage of starting off the 5K walking is that it should let the traffic clear out. And, it will maximize my opportunity to geezer people later when they are dragging. :)</p>
<p>I don’t think I’ll be upping my jogging distance again this week. I jogged 50% further today than my usual 5K route. That’s already well outside the parameters of the “10% rule”.</p>
<p>If I can do this same workout on the same route two more times before “race day”, I think I’ll be good to go. I missed the early registration, so I’ll probably just wait and make sure the weather report isn’t calling for sleet and freezing rain!</p>
<p>When I started running (if you call it that) after a very long absence, I started out at 4.5 mph and then gradually increased distance and speed. I’ve done this before and doing it slowly and then gradually increasing works reasonably well.</p>
<p>Whenever I take a break, I start out with short distances and then work back up (sometimes quickly). Sometimes I push for speed and sometimes for distance but I typically do not push very hard from the previous level.</p>
<p>I woke up early and did an extended home weights session, stretching and situps (90). I was curious if the abs roller was comparable to my old complement of situps. I was able to do the 90 but it took a little more effort than when I was doing them regularly.</p>
<p>I was going to buy two pairs of shorts and two water bottles (daughter wants one for classes) but I forgot to bring my $25 off $75 purchase coupon for Sports Authority so maybe tomorrow.</p>
<p>Well, if it’s Tuesday, it must mean that I did Monday’s New Rules of Lifting for Abs workout. You would think that these workouts would start to get a little easier, second time around, but, no… Definitely not easier. These things are kicking my butt.</p>
<p>I remember the first time around and I guess I’m not as completely panting like a dog just trying to do the exercises like I was back in January, but I’m lifting a lot more weight and working my ass off to do three sets.</p>
<p>I think I’m probably not recovered from yesterday’s epic walk/jog!</p>
<hr>
<p>Variation on a Mario Batali Italian salad for dinner. Spring mix, olive oil and vinegar, Granny Smith apple, vidalia onion, croutons, freshly shaved parmeggiano reggiano cheese, and proscuitto ham. High calorie, low carb. Salad’s healthy, right?</p>
<p>5 miles, 10:02 pace, nice and easy run.</p>
<p>Did a workout that I had done at the beginning of the month, and was very happy to have completed significantly more reps.</p>
<p>Sumo Squat-2-Stands
Hand Walks<br>
Sidelying 90’90’</p>
<p>2 rounds as many reps as possible, except for plank
90 sec OH Squats
90 sec Prone Plank
90 sec Butterfly Sit-Ups</p>
<p>20 Min Go Until Time Stops </p>
<p>Base Push/Pull
10x each side 15% resistance
KB Swings 15x 12 kg
Reactive Medicine Ball OH Slams
20x</p>
<p>double unders</p>
<p>Great job, everyone! BC and idad: nice runs.</p>
<p>I just did some glute/hamstring/etc. exercises and some free weight stuff. Too busy to do any running tonight, but I walked all over downtown trying to catch my buses.</p>
<p>Going for an early morning walk with the neighborhood moms to Starbucks! (A little over a mile each way.) It’s a good stress reducer, anyway. :)</p>
<p>A one-mile walk each way to Starbucks sounds like a fantastic way to get some exercise. Those are the tricks to making this fitness thing fun that we all can learn from. At least for me, it’s all about finding little mind games to make exercise sound like something that will be enjoyable, rather than something that’s a chore.</p>
<p>ID–let me tell you, I had to be back by 9:20 cause I was having a rehearsal at my house. We left Starbucks kind of late and the others were being poky so I actually ran/jogged part of the way back! Yay me. :)</p>
<p>Picked up a pair of New Balance 5 inch running shorts at Sports Authority with a third-off coupon. It’s hard to find running shorts in 5 inches with a pocket big enough to hold an iPod Nano. The Nike 5 inch shorts had a key pocket on the inside while the Adidas 5 inch shorts had no pockets at all. At any rate, my wardrobe is getting smaller.</p>
<p>Yeah. 5-inch shorts with a pocket. That’s a tough find. I have one pair – Livestrong Nike, black with yellow accents, that have an iPod/key pocket inside the waistband, but it’s barely big enough for the 5th gen nano. Plus, I really hate fumbling with those inside pockets.</p>
<hr>
<p>I scored at TJ Maxx. A white version of the addidas short-sleeve shirts on the clearance rack for $7. White’s not my favorite, but I wear these things as undershirts under fleeces and stuff in the fall and it’s hard to beat $7. You can’t buy a decent cotton t-shirt for less than that.</p>
<p>I found my first long sleeve tech t. A solid black Nike Running shirt with reflective logo, reflective tape on the back collar and reflective tape stripes running completely around the wrists on both sides. A litte bit fitted, light material. Not a fantastic bargain at $16.99, but not bad. Nice shirt. After trying it on at home, I may look for another one. I’m not sure I’ll find anything I like better. The reflective accents are a real bonus for walking/jogging.</p>
<p>
</p>
<p>Yay, musicmom. I hope that you weren’t huffin and puffin as bad as I am breaking into a jog. </p>
<p>I figured out that this summer was the first time I had run (other than on a tennis court) since the fall of 1970 in soccer practice. I always hated it because of excrutiating foot pain in the arches, so I just didn’t do it. Not to mention that smokers don’t generally tend to enjoy running!</p>
<p>Sounds perfect for going out in low-light conditions. You won’t be what my son calls a “ninja pedestrian”. Very hard to beat $7. I did find some clearance racks at Sports Authority but nothing in the racks that I would buy.</p>
<p>Also picked up Nalgene bottles. One is 32 oz (tennis, office) and the other is 12 oz (fits really well in a backpack water bottle pocket). The next thing that I need is warm-up pants. I have one pair that fits and another that is nice and warm but literally falls off if I don’t tighten the drawstrings. Adidas has wind pants with mesh inside which looks really comfortable but I don’t know how well the mesh holds up over time.</p>
<p>
</p>
<p>Will be fine. I have a pair that I’ve had for 6 years almost. They’re in good shape; a little small for me but in good condition…</p>
<p>I have a pair of similar Adidas pants that I’ve worn while doing yardwork, and they are still all right after 5 years (just a bit too loose).</p>
<p>This is for idad (and for the rest of us as well - a good primer on a full body workout without a gym):</p>
<p>[CrossFit</a> Tips with ESPN’s Erin Andrews](<a href=“Health | Yahoo Life”>http://health.yahoo.net/articles/fitness/photos/3-crossfit-total-body-workouts#0)</p>
<p>(My fitness goal for today: must resist lunchtime pizza attack. I ate a crappy protein bar to make me feel full and not crave the darn thing.)</p>
<p>I just learned the hard way not to turn those mesh lined warm up pants inside out in the washing machine. When I was doing the waterproof treatment, I put my New Balance mesh lined warm up pants inside out. The velcro on the wristbands of a little windbreaker rain jacket snagged the mesh and tore the lining out of the pants. Ripped seams of the lining in three different places. Arghh. Now they will be impossible to put on over pants without sticking my foot between the lining and the outer shell. If you don’t destroy them in the washing machine, they should last forever.</p>
<p>I mostly wore them as windbreaker pants over fleece pants for clearing snow on really cold days… Marshall’s has the Nike equivalent in black with white stripes, navy with white stripes, and dark gray with no stripes. The NIKE’s are really nice. They have a killer fabric for shorts and long pants with a little more body than the slightly stretchy ultra-lightweight running pants. They call it their “woven” fabric in the product names, but it’s not the shiny fabric of basketball warm ups.</p>