<p>Looks like my problem is electrolytes - I had calf cramps last night - fortunately I have an electrolyte pack in my bag - still need to buy another box of them. I didn’t need to use them with my regular diet but I guess that the trip was enough to throw that metric off balance.</p>
<p>Read yesterday that eggs are now found to be very high in vitamin D and lower than past estimates in cholesterol. The article gave a good quick breakfast egg recipe that I tried this morning and enjoyed: 2 eggs in a mug, stirred a bit, sprinkle of salt, small piece of cheese (optional), microwave for just a little while. I zapped it for 1 minute, 15 seconds. It was really tasty. The eggs were fluffy and, of course, no butter in the making. I, of course, blew it by having the eggs with a toasted bagel, though.</p>
<p>Bunsen, I’m curious, are you going to try to make any changes to your gait?</p>
<p>Blankmind, I’m debating this issue with myself. Why fix something that ain’t broke? OTOH, if I keep running, I need to do this properly to avoid putting unneeded stress on my body. I think I will experiment a bit with the tips I got from the instructor.</p>
<p>Another gorgeous day here, but clouds are beginning to move in. It looks like it will be back to the old rainy weather soon. Last night I cleaned out the closet and dusted off my running tights and tees - it will be too cold for shorts and tank tops soon.</p>
<p>45 degrees misty rain. I haven’t left the house yet.</p>
<p>So, another early morning pre-workout airport run, but this time I made sure I ate something. My usual tea but also an apple, and I had a sports drink on hand, just to be on the safe side.</p>
<p>Dynamic Stretches, the usual</p>
<p>Stair Run drills:
this got the HR up, but felt a little claustrophobic and I have a stupid fear of stumbling, so that slowed mean down a bit.</p>
<p>6 rounds
2 minutes Sit ups to stand ups with 20# med ball (figured out with the momentum generated the 20 lber is in some ways easier than the 14 lb. one)
2 minutes hang cross things. (From a dead hang, opposite knee touches elbow)
I, frankly, sucked at these. Ground out like, 6, in the two minute period.</p>
<p>Steam shower felt really good afterward.</p>
<p>^^Yikes. CJane, you rock.</p>
<p>Ran two miles, 9:51 pace. Felt really good but my right calf tightened up a little near the end. Weight is about the same before leaving (182-183) so that’s fine. I’m a bit amazed at how much the body can get out of kilter in such a short period of time. I’ll take another Emergen-C tonight and don’t plan to workout tomorrow - I forgot to get another box.</p>
<p>My diet should get back to it’s usual routine next week after a group lunch on Monday.</p>
<p>BC, check out Endurolytes capsules by Hammer Nutrition. If you don’t need the extra vitamins/carbs/etc. of sports drinks, just swallow a capsule and wash it down with water. I used them during my long run.</p>
<p>[Hammer</a> Endurolyte Capsules 120 Per Bottle Plain: Sports & Outdoors](<a href=“http://www.amazon.com/Hammer-Gel-Endurolytes-120-Capsules/dp/B001AYMJFE]Hammer”>http://www.amazon.com/Hammer-Gel-Endurolytes-120-Capsules/dp/B001AYMJFE)</p>
<p>Good stuff.</p>
<p>New Rules of Lifting for Abs today.</p>
<p>**Core:**Front plank with exercise band row. Side plank with exercise band row. Swiss Ball jackknives. Kneeling exercise band diagonal lift.</p>
<p>**Strength Superset 1:**Step-ups to a 14 inch step with 2 DBs. One arm DB push press. </p>
<p>**Strength Superset 2:**Assymmetrical loaded DB front squats. Mixed grip pull ups.</p>
<hr>
<p>Good solid punch the clock workout. I’m at the point with all of these where they are challenging, the final reps in each set are tough, but I’m able to do the exercises pretty well, without killing myself. Probabably means it’s time to look at cranking up the weight a little bit here or there. </p>
<hr>
<p>I officially added this hip flexor exercise to my dynamic warmup. Put it in right after the reverse inchworms, since I’m already down on the exercise mat. 10 reps per side. I can see that this is going to be fantastic for the hips/glutes.</p>
<p>[Quadruped</a> Hip Extenstion](<a href=“Quadruped Hip Extension on Elbows - YouTube”>Quadruped Hip Extension on Elbows - YouTube)</p>
<p>That’s one on the PT exercises I’m supposed to do. iDad- you need the Vibrams the guy in the video has on!</p>
<p>Well, my daughter treated herself to a deluxe pedicure Sunday to reward herself for her half marathon. They used a very abrasive salt scrub, and the next day her legs had broken out in pustules! Her doctor husband was away at a conference, so she consulted Dr. Internet and convinced herself that she had any number of terrible things. At the same time she developed a fever/chills. At that point she wasn’t sure if the two were related. She’s a hospital (children’s) chaplain so she is exposed to a lot of things. When her husband got home Tues he got her some antibiotics, but she is just now on the upswing. Her legs are improving, but still bad. Her main concern is her low October running mileage (like mother, like daughter…)</p>
<p>3.1 on the dreadmill today over at the neighborhood clubhouse watching truly awful daytime TV. Do people seriously watch this stuff? Never stopped drizzling, but the strong winds was what really kept me inside. Tomorrow I’ll get out- break out the cold weather running stuff.</p>
<p>
</p>
<p>That’s Mike Boyle in the video. I didn’t get the hamstring cramping with that exercise today. Probably because I wasn’t doing it stone cold. It’s really quick to crank out 10 reps per leg, so it’s now a permanent fixiture in my warmups. Good way to “tone” my glutes, doncha know!</p>
<p>I think I’ll take a pass on the Vibrams. Leaving my shirt untucked is one thing, but 5-fingers on my feet is just a bit much for an ol’ (formerly) fat guy like me! 
My Brooks booties are workin’ out just fine…</p>
<p>I have gone to the long running pants for cellar workouts with the changing of the seasons.</p>
<p>Yikes on the pedicure, MOfWC! Wow, your daughter grabbed the baton out of your hand and took off, so to speak! You must be very proud of her. Great job.</p>
<p>I need to swing by a grocery store tonight (Costco), so my run will be confined to the treadmill room. 
At least there is some decent programing on TV between 8 and 9 pm. I agree with you, MOfWC, the daytime programs are mostly unwatchable garbage. I’m keeping my fingers cossed that your daytime runs around the neighborhood will be over soon.</p>
<p>
</p>
<p>Yeah. But, Bill O’Reilly while running on the treadmill? I don’t know. :)</p>
<p>I listened to Washington Week in Review and Brooks & Shields in podcast during my workout this evening.</p>
<p>I like to watch country music videos, which one of the gym TVs (there are 7 overhead) frequently has.</p>
<p>Brooke Shields has a TV show? ;)</p>
<p>LOL, idad. That would make me run faster than the treadmill could handle. 
I meant American Choppers and Cramer. Just kidding, we mostly watch local news and CNN.</p>
<p>The World Series is on!</p>
<p>New “Exercise of the Week” posted on my blog… found the video pretty cool and something I’ll have to try at some point…</p>
<p>:eek: on the pedicure. Hope she recovers soon!</p>
<p>I never let them use the abrasive stuff on me because it makes my legs itch, but pustules? how awful.</p>
<p>Coincidentally, I am nursing a pedicure-incurred injury. One of the toes on my left foot aches and is quite red. I think they cut the nail funny and it is infected. I am going to soak it and see what happens, but think I may try to stay off it tomorrow.</p>
<p>Someone commented today that the jeans I was wearing were starting to look really baggy, so I guess it’s time to ditch the chubby girl stuff…</p>