<p>The trail running shoes had the round laces which seem to slip more than the flat laces. I just put in a flat lace and it feels pretty good. I’ll see how these do tomorrow. These trail runners do feel pretty good - certainly a lot lighter than my cross-trainers. The solution to the toe problem with these is using double socks. The only fashion problem is white laces on black shoes and only on one shoe.</p>
<p>New Balance does sell these little gadgets to fix this problem - it’s two pieces of plastic, one inside the other with a metal spring that holds shoelaces together. I know that we have a few but I don’t know where they are. At any rate, I have a solution to try - if it works, I’ll put white flat laces on the other shoe too. It doesn’t look great but hey, I just want to run.</p>
<p>Even double knotted, running shoe laces can come undone. You have to tuck them in. I almost lost a huge corporate team event due to my shoe laces and my CEO was the winning runner. Would NOT have been a good career move. I remember him telling me after the race “You have to tuck them in. Tuck them in!” in a British accent. We won.</p>
<p>BCE- glad the knee is feeling better. We all sure have our aches and pains. I would be immobile if I did iDad’s workouts!</p>
<p>Wine and a couple of appetizers for dinner with a runner/lawyer friend so we could bemoan the state of the profession. Not the dinner of champions, for sure.</p>
<p>I first tried turning the laces in the opposite direction in the last set of holes but that didn’t work so I tucked them in. That does work but I’d just rather have a pair of laces that work. The trail running shoes have a fancy suspension system for the laces and that may be part of the problem. Just plain old eyelets usually works fine.</p>
<p>The thing about injuries is that I’ve had so many of them that I can generally predict when I can do a particular activity and I’ve learned to be patient and do other things in the meantime. I did my weights this evening and some split-squats. Need to do the other side, getting in a stretching video and some floorwork and go to bed early to get to work at 6:30. At least it will be very warm here tomorrow. Should melt all the snow that arrive over the weekend.</p>
<p>Not this time around, but I had the paralysis when I was jumping up the stairs. Now, I am just very careful, but I’m confident that I can get enough height. Maybe try just doing some jumps without the box? </p>
<p>Here’s a very interesting video on how the brain can throw up road blocks. In this case, road blocks to doing toe touches, but I think the same mechanism would explain jumping paralysis:</p>
<p>[Dr</a> Cheng teaches you the difference in Stability and Mobility - YouTube](<a href=“- YouTube”>- YouTube)</p>
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<p>CJane:</p>
<p>Boyle has championed the end of the barbell back squat, which is THE SQUAT in powerlifting circles. He has stopped using it with his athletes because of the unfavorable loading on the lumbar spine and the prevalence of injury. He still uses the barbell front squat, the goblet squat, a range of split squats, and true single leg squats. He has squats in every workout for every client from fat loss general fitness folk to professional athletes. He just doesn’t have barbelll back squats. This doesn’t sit well with the weight lifting crowd, where the three competitive powerlifting lifts are the back squat, the barbell dead lift, and the bench press.</p>
<p>Here’s an interesting comparison. The same 25 year old professional baseball pitcher (who has been training with his Canadian strength coach for 8 years) doing a front squat (bar across the front of the shoulders) and a back squat (bar across the back of the shoulders). Look at how much more bent over his spine is in the back squat. That’s what leads to herniated disks:</p>
<p>I’m immobile tonight! That is often the case after these workouts, but – thank goodness – I’m usually fine by morning.</p>
<p>Knees and shoulders tonight. The rear foot elevated split squats always get me. Arms and shoulders maybe from the chin ups, maybe from the overhead presses.</p>
<p>Today’s exercise was moving ten boxes of books and most of the furniture except the bed out of the bedroom and into S2’s room. Except the stuff that went down to the basement. No visits from him allowed till spring break!</p>
<p>I don’t think he uses the front squat much for general fitness adult trainees. The hang clean required to get the barbell up to the shoulders is an athletic move that takes more teaching than it is worth for most geezers. He does teach the hang clean and front squat to his high school and college athletes. Boyle has an unusual situation. Virtually every session at both of his gyms are groups, so he’s got to do stuff that 12 teenage kids can do without killing themselves or each other.</p>
<p>The only groups who get less squatting are female general fitness clients… because Boyle says that he’s never had a female who says she wants to get bigger thighs! So they get a little less squatting. His comment:</p>
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</p>
<p>In other words, tons of glute exercises, Valslide lunges, and so forth. I think he is mostly talking about younger athletic females. I think most of his geezer clients are men. I’m not sure that I would scale back squatting for older women where muscle, anywhere, is a huge plus from a health and fitness standpoint.</p>
<p>On the other hand, the true single leg squat is probably the best exercise to prevent ACL tears or rehab after surgery because it forces the leg muscles to stabilize the knee front to back, but also side to side and up and down. This is an especially common injury for female athletes.</p>
<p>Yep… I had one who is headed to the physician tomorrow to find out the results of her MRI. Everything points to ACL/LCL/meniscus. Female athletes have a MUCH higher rate of incidence with most knee injuries but especially ACL tears…</p>
<p>I’ve given up on barbell squats and I took a look at the front squat and thought that it would be too much for me to manage so I’m just doing the split squats. I think that’s all you need.</p>
<p>I did my stretching routine and a few other stretches last night and started into my abs routine and found the abs sore (from the previous night’s workout). But I got into it and finished it. I also did some additional floor work.</p>
<p>If I can do the stretching, abs, floor work, weights and running - then I’ll be pretty happy. My schedule is crazy but at least I have an hour at home to myself for working out. It’s also nice not to worry about clothes. I have enough running shirts to last a week and seven Nike T-Shirts which don’t last the whole week but I can use the Ls if I run out. Next thing to work on is shorts which are in-stock at Target now.</p>
<p>It looks like I will have to find an apartment in Boston for our son - it would be interesting to get him into a fitness program at Boyle’s. I’ll have to see if he has a Boston facility. One of my brother-in-laws is very heavy, doesn’t work out and has a family history of heart attacks and lives in a town next to Burlington. I wonder if I should suggest that he try that to my sister.</p>
<p>mathmom- We did the book moving thing on Saturday and my arms got a little sore. We have boxes and boxes of books and other items belonging to both kids (not to mention tons of our own books!) We moved them all from the new garage downstairs into the new basement. It’s good I’m as strong as I am. It was quite a job. Now H has room in the new garage to move more of his stuff (bike repair area etc) to the new garage. I do believe this is an endless process unless someone buys the old house (please, please) and makes him have to accelerate the process. </p>
<p>Got up at 5:30 (felt like 3am) and ran 6 miles. Still figuring out the courses from the new house. Lots of the same, but need to add on to get the right mileage since I’m starting further along. Wasn’t sure I could get myself out there, but I did. My iPod was stuck on Eric Church (I like him- country) because I couldn’t scroll the little wheel with damp fingers or the particular gloves I wore. Heard a lot of Eric Church in 6 slow miles.</p>
<p>Definitely no reason to do barbell squats at all, especially for adult fitness. I’m playing around with the front squat, but only because the bar was free with the weight set and I would kind of like an excuse to learn hang cleans. But, it’s basically the same weight position as a goblet squat or even two DBs held at the shoulders. For split squats, I would be shocked if I ever outgrow the weight of two DBs. The 2 x 30lb with the rear foot elevated split squat was all I could handle yesterday. I saw a max heart rate of 89% on the first set – that’s pretty high effort, for just six reps per leg. </p>
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<p>Boyle’s gyms are in industrial parks in [Woburn</a> (at the Montvale exit on I-93)](<a href=“Google Maps”>Google Maps) and [url=<a href=“Google Maps”>Google Maps]North</a> Andover (off 114 just south of I-495). He’s also just opened a satellite facility in some space in an ice rink in Haverhill, but that one seems to be aimed at junior hockey. Just sports performance. His standard adult fitness format is group training (max of 9), one hour sessions, two days a week for $110 a month flat rate as quarter year packages of two or three workouts per week. I’ve thought about signing up for a group package at the N. Andover facility, but it’s enough of a drive (in rush hour traffic) that I think it would be less motivation to keep working out three days a week. His facilities would be ideal if you were already commuting up I-93 or the N. Andover corridor. </p>
<p>Seems like he really doesn’t want to be in Boston. He can certainly get a lot more space along 128 than in Boston for the same rates. Woburn is just far enough away to make it unattractive for me. I would think that Nashua, NH would be a perfect place to open a facility - cheap real estate and loads of hockey players up here. The local YMCA converted one of the indoor tennis courts to a field hocky rink and it gets a lot of use.</p>
<p>2 miles, 8:41 pace, felt good. No ankle soreness, knees feeling good, lots of energy and the shoelaces didn’t come undone. I don’t know if I will get a chance to run tomorrow as I have to run into Boston but we’ll see if I can squeeze in something late. Also did the Smith Machine and the Ab Dolly Plus.</p>
<p>Someone that I worked with last year commented on my weight in the gym - I hadn’t seen him since last summer when he transferred. I was also apparently a topic of hallway conversation on losing weight - a coworker told me about it.</p>
<p>Stopped off at Marshalls and finally bought a coat for $60:</p>
<p>The really amazing thing is that it fits and that it looks good. My current coat is an XL and makes me look huge. This thing fits reasonably closely. It has a ton of pockets and the OmniShield technology (silver dots). We’ll see if that actually works. We’ve hardly had any cold weather this winter so this should do quite nicely outside of single-digit weather when I’ll probably go with the down coat. I picked up one more Nike shirt today. Nike was up 0.64% today. I have eight shirts now which should be enough.</p>
<p>I noticed that Nike has a new Pro Combat shirt with a big triangular vent in the back. Less material for $3 more! Way to make profits!</p>
<p>6 minutes, go until time stops:
8 clapping push ups
16 alternating plyo lunges
(think I did about 5 1/2 rounds)</p>
<p>6 rounds:
1 minute barbell front squat to OH press (45 lb.)
1 minute assisted pull ups
2 minutes - 25 double unders, when done the rest of time is rest</p>
BC: Nice jacket! And, you got the fleece you’ve been looking for as part of the deal.
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CJane: You are animal. That workout looks brutal. I couldn’t do a squat to press for 60 seconds if my life depended on it.
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Day off for me. I’m surprisingly sore today. Arms, shoulders, and upper body. Combo of the overhead presses, chin ups, first time doing trap bar deadlifts, and farmers walk with a pretty heavy DB at my shoulder. Oh, and 30 overhead med ball slams.
<p>Well, yes. But they had a few NB Fleece for $12 though I didn’t like the style (pullover with neck zip and two pockets). But I do like the jacket and I decided to go to Marshalls after Apple reported their earnings today.</p>
<p>Squeezed in a short run/walk around the local lake. A little over a mile - I ran about half of it. Packed up the bathroom, took apart the bed. Moved a carpet and bedside tables…</p>
<p>S and I exercised while watching the SOTU address! </p>
<p>I recently invested in 3# dumbbells and was showing him some of my exercises. He showed me some killer moves…I think the plank was mentioned. :eek: Oh to be 19 again! But I couldnt’ have done them then either…</p>