<p>blankmind, keep us posted on your Galloway training. I would love to see how well it serves you for your 5K.</p>
<p>Just a quick 40 minute cardio dance fitness class today for me.</p>
<p>I signed up for a running analysis session with a PT… Probably a bad idea. I’m expecting to hear something along the lines, “one who was born to crawl cannot fly” 
Stay tuned.</p>
<p>A wonderful fall walk/run for me this morning. Allergies finally subsiding and my head no longer feeling like it’s wrapped in gauze. Have no idea how far I walked/ran but it lasted 90 minutes and I ran for six of the songs on my ipod.</p>
<p>6 songs at 4-5 min each makes your run 25-30 min long. Yay!</p>
<p>lol, most of those six songs were from Glee.</p>
<p>BB — had a gait analysis done 3 months ago. The pt indicated my gait should have been corrected when I was younger! Called my 75 year old father and tried to lay a guilt trip on him. Didn’t work.</p>
<p>Did a little efit30 (youtube) this morning. They have a couple doing idad-type exercises though without weights. I’m in a cabin in NC for a bit and things are a bit of a challenge getting in my usual workouts and dietary preferences. I’m eating a bit more than I’m used to and am not getting in the intensity that I’m used to though I’m doing a lot of walking.</p>
<p>I did the second new NROL4A workout today: Phase II, the “B” workout. Did everything with the same weights I had worked up to after eight workouts the last time.</p>
<p>Fun exercises. A step up and down with two heavy dumbbells – I used two 35 lbs and should probably go a little heavier. </p>
<p>A one arm push press – one DB at the shoulder, squat, push back up, and press the DB overhead. I used 35 pounds, eight reps per side. </p>
<p>Offset squat: conventional squat, but with two unequal DBs held at the shoulder. I used a 25 lb and a 35 lb. That was a good solid weight, but I can probably go a bit higher.</p>
<p>Mixed grip chinups – one hand facing me, the other facing out. I used the one band for assistance and these were really good. Eight solid reps per set.</p>
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<p>Core was fun. Planks and side planks while pulling a resistance band with one hand 12 times.</p>
<p>BC:</p>
<p>Looks like this must be the workout you did:</p>
<p>[Full</a> Total body Workout in 30 minutes - eFit30 - YouTube](<a href=“Total Body Workout 4, Cardio, Sculpt + Tone, Hard Abs, 30 Mins - YouTube”>Total Body Workout 4, Cardio, Sculpt + Tone, Hard Abs, 30 Mins - YouTube)</p>
<p>Looks good. I don’t think I could keep up the non-stop pace, but I like the look of the exercises. Those pushups moving side to side look great. And the spidermans are really tough.</p>
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<p>Have never done this particular exercise. Does it feel a little weird initially?</p>
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<p>ha, with your pace, you are already flying, BB</p>
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<p>Nah. It feels like a normal squat until you go to get up out of the hole and realize that it’s tougher, with “x” amount of additional energy being spent to stabilize the uneven load. I switch the heavy weight from one side to the other for each new set. It prevents you from favoring one side or the other.</p>
<p>I really like these assymetrical loads. Adds an element of core strength to each exercise. Reverse lunges with one dumbbell at the shoulder is another great example.</p>
<p>So I tried rolling over backwards yesterday in an attempt to get up. It was not pretty and it wasn’t a very smart move. Immediate pain in the shoulder and neck. Today it was a lot better, but the shoulder is still sore. </p>
<p>I just bought myself a portable e-stim unit and I’ve got it hooked up on my trap right now… was definitely worth the $40 I spent on it :)</p>
<p>Yes, that is the video. Not as strenuous with weights so it is easier to do a lot of little exercises. The wifi here is poor so I am on 3G and am playing with going back and forth.</p>
<p>BCEagle, I assume you’re on vaca in NC, not on a business trip. You won’t do any harm by lightening up for a few days.</p>
<p>While at my NJ gym the other day, a man I’ve exchanged a few pleasantries with asked me if I was in my 50s yet. When I told him I’m turning 63 next month, he almost fell over. While I wish I weren’t turning 63 quite yet, that did make me feel good.</p>
<p>VeryHappy – now THAT’S a compliment! </p>
<p>On asymmetrical loads: I’ve been really impressed at the way I have to engage my core to stabilize with them in all sorts of exercises – even just walking. I think it actually models quite a bit of what we have to do in life activities, but when I’m carrying the weight (rather than the squirming three-year-old) I’m thinking rather directly about tightening my core.</p>
<p>Lovely morning at the gym. A little chilly for me so I went back in to the gym for my workout. Biking was strong since I hadn’t been at it for a bit. 65 minutes on the recumbent and then 20 minutes on weight machines. I feel pretty good right now.</p>
<p>VeryHappy- always nice to surprise people with your age. Excellent.</p>
<p>My daughter’s half marathon had a glitch. The police mis-marked a turn (apologized profusely later) and much of the race ran 13.58 instead of 13.1. This,unfortunately, happened in the 2nd mile, which the runners knew since all the Garmins were way off. It threw my D since she couldn’t decide whether to bag her quest for another PR since she couldn’t have an “official” one and didn’t know if she would get too tired from the extra distance. She wound up about a minute over her PR from3 weeks ago, which is a good effort. I ran 10 miles back and forth around the course and ran her in from 12 miles. She had picked up a “chatty” runner (nice older man running his first half) but it didn’t annoy her as much as it would have me. We helped him to his “true” goal by telling him when the race hit 13.1. She’s glad it’s over.</p>
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<p>Ouch. Sounds like you might have tweaked one of the nerves coming out of the C5/C6 vertebrae. Glad to hear that it’s already feeling better.</p>