<p>sewhappy with the assist - I guarantee you can do pull-ups. I’m not pulling up my entire weight.</p>
<p>I think that LED lighting technology has made things possible that weren’t possible back in the 1990s without adding a lot of weight for batteries.</p>
<p>5 miles, 8:50 pace. Weekly goal of 20 miles met. This was one of those days where I was running at a quick pace throughout and I felt that I could maintain the pace and maybe go a little faster but not a lot faster which probably meant that I wasn’t too far away from running capacity. It’s good to know where the limits are.</p>
<p>BCEagle, fantastic! Very impressive.</p>
<p>I just had a peek at my running log:</p>
<p>March 31, 2009: 3 miles, 13:00 pace
April 1, 2009: 3.5 miles, 12.92 pace
April 2, 2009: 3.5 miles, 13:58 pace</p>
<p>It has taken a long, long time to knock 4 minutes off my pace but it’s like losing weight - it’s something that takes a long-term effort.</p>
<p>Going through the years, I can see that my pace had its ups and downs - I imagine that life got in the way of running many times.</p>
<p>bc:</p>
<p>Now I don’t feel like such a slug. I’ve been averaging in the 13:30 to 13:45 pace range on my 5K hilly walk/jogs, walking a little more than half the distance. So, who knows? In two years, I might actually get a little quicker!</p>
^But now I feel like a slug. I rarely go faster than a 17:00 pace. Boy that wind blew in some cold air! It’s not really that cold, but it’s the first time in ages that we’ve had temps in the 40s. I thought my walk might have been longer than it was - about 2.5 miles. This morning I had a back muscle misbehave, so I am taking it easy anyway. It doesn’t feel too worrisome, but I did like around with a heat pack for an hour before starting off the day.
<p>New Rules of Lifting for Abs tonight. Tough workout. I had to just grind it out and punch the clock. I think I picked up a bug travelling. I feel a scratchy throat and a little bit of a sniffle coming on. Time will tell if it develops into a much of anything. In any case, I didn’t have a lot of extra gusto in my workout.</p>
<p>I did the [dumbbell</a> hang snaches](<a href=“- YouTube”>- YouTube) for the first time in the power section of my workout, alternating with med ball overhead slams. Five on each arm with a 35 lb DB. There’s some technique required, but I felt like I did OK. It’s all in the hips. They are very taxing, but I think I’m going to enjoy making them a fairly regular part of my workouts.</p>
<p>BCE- remind me not to race you! Good job!</p>
<p>Great dinner tonight. Costco wild salmon, skin on, cooked gently in a little olive oil and Presidente butter. Nice and simple and gentle. Turn off before done and cover, let finish on its own heat. Wild rice with mushrooms. Spinach salad, dijon vinaigrette with tarragon vinegar, feta, dried cranberry, slivered walnut. </p>
<p>Homemade blueberry pie with real deal whipped cream. Oh yeah. I’m brilliant every now and then.</p>
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<p>I was “running” at those speeds - if you wanted to see slow running, that was it.</p>
<p>I think that you know that many of us think that you could run pretty fast with a little work but it would be the kind of work that would push other stuff out of the way. At the moment, my running is squeezing out just about everything else out right now.</p>
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<p>I work with people that can run six-minute miles and run marathons - there are always people that are faster and slower. With walking and running, you can work on getting faster or running longer if you want to or you can just find a pace and stick with it.</p>
<p>Some people have a competitive personality. Others just want to walk or run for enjoyment and/or exercise (like my wife).</p>
<p>Great stuff since my last post. Typing on the phone, so can’t respond the way I would like too. Just: good job everybody!</p>
<p>Another 10k xcountry for me. Very cold in the early part of the a.m. With icy trails, a little more challenging than I would like. Later in the morning, in a different area great conditions, really enjoyed it. Hip flexors are talking since yesterday.</p>
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<p>Nothing shabby about that, especially on a hilly route. 3.5 mph is sort of my natural brisk walking pace. To walk faster than that, I’ve got to start pumping the arms and pushing towards race walking. I’ve not had the gas to do that after the running intervals.</p>
<p>Weight = 177.8. </p>
<p>:o</p>
<p>I am ready to get rid of this flab.</p>
<p>As a twenty-something, I couldn’t have told you what a hip flexor was at all. And as a fifty-something I’m all too well acquainted with them. Sigh.</p>
<p>And I’m no more fond of the dreadmill that many of us here, but this woman found her way to a whole different level of treadmilling…
[Dancing</a> queen planet - YouTube](<a href=“Dancing queen planet - YouTube”>Dancing queen planet - YouTube)
I’d kill myself, but it does look cool.</p>
<p>Remember, Ms. Pearl – just five pounds to your first five pound win. Good luck!</p>
<p>Thanks for the recipe, arabrab. I can’t remember the last time I baked cookies, but D has shown some interest in reducing carbs so it will be good to have something to bake with her when she comes home. I have to get serious about finding a low-carb pancake recipe because pancakes are her absolute favorite breakfast (and sometimes lunch and dinner) food.</p>
The usual approach for low-carb pancakes is flaxseed.
<p>Flaxseed is good - I am working my way towards replacing most of my instant oatmeal with flaxseed. A year or so ago I started adding two scoops of flaxseed to my packet of oatmeal; now I use four scoops of flaxseed and just two scoops of oatmeal (about half of the packet).</p>
Arabrab, that “takes some serious skillz”, as my D would say. 
Does anyone remember the name of the one hit wonder treadmill dancing group?
I think the group was called OK Go and the song was called Here It Goes Again. Look it up if you have not seen it - fascinating use of a health club by a bunch of not very athletic guys.
I would be very cautious about eating too much whole flax seed without added “fillers”. The seeds do not get digested completely and can scratch the lining of the intestines.
BC, awesome runs. You are getting very fast. I know that you are one of the most careful folks among us, so I’m sure you are listening to your body and will not push it to the point of injuries. Great job. Keep it up!
<p>Amesie, search the other thread (weight loss for dummies) for a cottage cheese pancake recipe. It sounded delicious and was low carb.</p>
<p>Awesome treadmill video! That almost makes me want to get on a treadmill… but, not quite! Maybe I’ll try a little boogagloo or hitch-hike next time on the Airdyne. Now, where is that Wilson Pickett playlist?</p>
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<p>Rather than embark on a quest for substitute pancakes, I just try to blast all traces of them from my memory banks. Pancakes, slathered in butter and Vermont Maple syrup might be the absolute most fattening creation known to man. That’s got the whole trifecta: refined carbs, concentrated sugar, and saturated fat. Give me a nice healthy plate of bacon and eggs! I used to whip up a quck midnight snack of French toast – s lices with butter and maple syrup. Talk about eating like a moron! :)</p>
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<p>I finally found a tape measure. Without suckin’ in my belly too much, I’m just under 47% on UCBALUMNUS’s navel/wasit to height ratio. Being short puts me at a bit of a disadvantage on that one. When I started, I had to be north of 65%, although I can’t say that wrapping a tape measure around my gut was something I would have done! It was bad enough just trying to find a coat in the closet that would button.</p>