<p>Hmmmm. It’s the company and product that first came out with a veggie turkey - T o f u r k e y.</p>
<p>So you got edited for four meaningless little letters. Weird. I guess the editing program thought the “r” was a “c.”</p>
<p>Nuts have <em>some</em> carbs, but it’s slow-release, unlike sugar. Plus some protein & fat, so they really stick with you.</p>
Nuts also have fiber if that’s one of the things that you are interested in. Nuts have carbs but usually they work reasonably well if your target is around 33% carbs. They also travel and keep well and are fairly compact.
<p>I’m planning to overdress for my 5K. It’s been chilly (by TN standards) and gloomy. </p>
<p>I’m also planning to live with iDad in my next life so he can cook my food. Not in New England, though.</p>
<p>Sewhappy, I’ll give your hubby some menu ideas later. Too sweaty right this second…</p>
<hr>
<p>First shot at New Rules of Lifting for Abs, the second workout of Phase III. Wow. This kicked my butt:</p>
<p>Boyle’s Warm Up</p>
<p>Core:</p>
<p>Alligator drag – push up position, feet on Valslides, walking with arms
DB offset farmer’s walk – one 55lb DB at my side
DB Overhead offloaded farmer’s walk – one 35 lb DB + one 25 lb DB stretched overhead (wow, this is hard)</p>
<p>Power</p>
<p>Jump squat - two 35lb DBs at shoulder, squat down, and jump up (like, off the ground).
Medicine ball push-pass - bouncing a med ball off the wall</p>
<p>Strength 1</p>
<p>DB reverse lunge – reverse lunge with one 35lb DB held at the shoulder of the front leg
DB incline bench press – stability ball version, 2 x 35lb DBS</p>
<p>Strength 2</p>
<p>DB 1+1/4 squat: two 35lb DBs at shoulders, squat down, up part way, back down, then all the way up (these are brutal)
Close-grip chin-up: Big milestone. Did 5 unassisted chinups in the first set. 4 in the second and third sets.</p>
<hr>
<p>I was having to grunt to complete all of these strength sets. Tough workout.</p>
<p>Thanks, guys. This is helpful. He doesn’t digest nuts too well but does great with soy products. Main thing is to get him away from cereal and chips, I think. He’s sort of addicted to them and munches them from the package and somehow doesn’t think those calories/carbs “count”.</p>
<p>4.25 miles, 9:14 pace.</p>
<p>I slept for 10.5 hours last night. I got home and was dragging and spent a little time on the computer, slept on the couch, got up for a while and then went to bed. The run along with the cold took a lot out of me or I haven’t been getting enough sleep for a few days.</p>
<p>Excellent, BC! You are well prepared for the feast.</p>
<p>Eagerly awaiting blankmind’s report. Was her race this morning? Or am I confused?</p>
<p>Happy Thanksgiving to all! I’m just starting my race around the kitchen. I think I will cover a lot of mileage running in circles around the kitchen island. 
I already discovered that I’m missing an ingredient, but I’m not going to the store.</p>
<p>Very successful Turkey Trot for our family. WildChild (now 25) was 4th overall with a 17:20. I’m so happy to see him back in fairly good shape. He can’t do much speed work due to the long-time knee issues, but that was awesome. Daughter had a PR with 26:42 and I couldn’t catch her. H won his age group with only 4 training runs (just picked up his winter running after cycling all spring/summer) and was right on my heels but couldn’t catch me. I thought he was either afraid to beat me or was going to pass me at the end, but he said he couldn’t keep up. I was 2nd in the age group with 27:20, which is well off my 2009 25:00 and my lifetime 19:22 PR, but it’s a minute faster than my July 4 5K, so I’m pleased. Son’s girlfriend won her age group in her 2nd ever 5K and didn’t have a clue what her time was (23:44). Son in law had to stop to help a girl who fell (he’s a doc) and carry her over to a policeman with a possible foot fracture, so he was “delayed”, but won a pumpkin pie in a drawing. Son’s GF also won a pie, but we gave it to this guy from Iowa who tried to chase son and was 5th and was told by his family that he better come home with a pie! All in all, beautiful morning and a success.
Now for F O O D!!!</p>
Cardio Super Session Class - 60 minutes high intensity dance/aerobics
Team taught by a bunch of instructors, lots of fun. Saw a lot of people I haven’t seen for a long time.
Observation: Not that I was there judging people’s appearances, but I couldn’t help but notice the vast difference in body composition among the group of instructors. They all teach the same routines, approximately the same number of classes and don’t do much beside the cardio and light weights they teach in class. Huge range from very fit looking and toned and muscular to quite overweight and everything in between. I love the exercise but what an object lesson in the contribution of genetics and diet.
<p>Sounds like an absolutely PERFECT day, MOWC!</p>
<p>I’ve got my stuffing in the bird and the bird on the Weber spit outside, complete with remote thermometer to keep me abreast of developments with the fire. Just throttled it back aiming for 325.</p>
<p>Chilly but sunny here today, so I’m gonna saddle up for a little 5K walk/jog to work up an appetite. I’m like BC. Slept like a baby last night. I was tired all over from my workout, but rarin’ to go this morning…</p>
<p>"…I was 2nd in the age group with 27:20, which is well off my 2009 25:00 and my lifetime 19:22 PR…"</p>
<p>YAY!!! I’m so happy for you! Your entire family did very, very well!</p>
<p>Talk about a good extended family performance. Those are all super times. I have a hard time imagining how fast a sub-20 minute time is. </p>
<p>My wife suggested that I take a nap if I’m tired but I actually feel pretty good right now. 12 oz turkey, 1 cup creamed corn, 1.5 cups of seared broccoli and a sweet potato. Didn’t touch the cornbread or wheatbread stuffing, brownies or other stuff. I guess I could have a brownie before running in the morning tomorrow.</p>
<p>The last four days have been interesting - I’ve been on a high-fiber (2x or more RDA) whole grain diet consuming between 1,000 and 1,700 calories per day and running 4-6 miles per day and I haven’t felt hungry. Prior to that, I was eating about 2,300 calories per day with some variance up and down. There can be a decent amount of protein in whole grains but I’m wondering if a lot of fiber is another way to make your body feel full, even when you’re below your maintenance level.</p>
<p>I’m running around 50% carbs these days as fuel for running. A lot of those carbs are in the morning.</p>
Congratulations MOWC to your whole family! Those are amazing results.
I don’t know the official results from my race yet, but according to my garmin, I ran it at an 8:50 pace, which is my fastest so far. I even had to stop in the middle to get some water because I was dying of thirst, so I think I could have done better. I don’t know how to pace myself in a race. My garmin says I ran 3.24 miles, isn’t that more than a 5k?
It didn’t rain, so the garbage bag stayed in the car, and no need for gloves or hat because it was much warmer than last year.
<p>That’s a great time. </p>
<p>I usually run faster in a race because of all of the people around me.</p>
<p>A 5K is normally 3.1 miles but you can have a variance because you might be weaving in and out of other runners or you might run on the far side of the street or on the outside of turns.</p>
<p>Can you generate a map of your run on a computer? Perhaps it would show you where the extra distance came from.</p>
<p>blankmind, that’s a great pace. Congrats!</p>
<p>Yay, blankmind. Congratulations. My pace was 8:50, too! Must be a CC thing. </p>
<p>Thanks, all. I feel good about it. 5K is not my best distance, but it’s nice to be getting a little faster again.</p>
<p>Yay, blankmind! Great run.</p>
<p>A 5K is 3.11 miles, but in some races it is set at 3.2 miles - I have no idea why. The unpleasant surprise during my infamous 2009 5K was that mile marker 3.1 was NOT at the finish line, and I was ready to give up at that point. I literally crawled past mile marker 3.2 (which was the finish). If you zig and zag during the race, you can definitely run a few extra yards.</p>