<p>Ha. You and me both, BC. I had 3.5 hours of sleep finishing up a project and opted for a nap instead of a workout yesterday. The project involved moving stuff around like mathmom and MOWC have been doing, so I was both tired and sore. I should be back in the saddle today. I’ll probably be doing the second of three workouts I’ve put together for the next few weeks, but I can’t remember what’s in it until I print it out and spike it to the wall. Whatever it is, I’m sure it will be fun!</p>
<p>Way to get it done yesterday, everyone (espec CJane and BB).<br>
I felt really tired last night and this morning, but I made myself get out of the house at 5:40 to run this morning. It was supposed to rain, but when I looked outside to check, it wasn’t, so I had no excuse. 58 degrees- VERY odd for January. Did 4 sluggish miles and by the time I left for work it was pouring, so I made a good decision. May do a couple easy miles after work on the dreadmill. I am heading up to PA this weekend and will try to do at least a 10 miler on my nice flat path up there. It won’t be warm…</p>
<p>I almost canned my run last night, but could not find any excuses for chickening out - it is always dry and pleasant in our home “gym”. Today is a well earned rest (with only upper body workout) day.</p>
<p>Here is quite an interesting article that caught my eye this morning:</p>
<p>[Futurity.org</a> Longer bones give sprinters speed](<a href=“http://www.futurity.org/top-stories/longer-bones-give-sprinters-speed/]Futurity.org”>Longer bones give sprinters speed - Futurity)</p>
<p>[Ankle</a> joint mechanics and foot proportions differ between human sprinters and non-sprinters](<a href=“http://rspb.royalsocietypublishing.org/content/early/2011/12/17/rspb.2011.2358.abstract?sid=212b11fc-1e9c-4784-acf7-9a1a6077c3e4]Ankle”>http://rspb.royalsocietypublishing.org/content/early/2011/12/17/rspb.2011.2358.abstract?sid=212b11fc-1e9c-4784-acf7-9a1a6077c3e4)</p>
<p>12 x 400 intervals today. Much better than last week’s on the treadmill. I’m feeling better about my ability to be ready for my race. I think me and the treadmill are just not compatible.</p>
<p>CJane, I looked at my protein numbers and I go anywhere from 35 to 65 grams per day. I would have to eat almost nothing but protein to get 200 grams per day.</p>
<p>VeryHappy, how’s your husband doing? I hope everything went well.</p>
<p>Had physical therapy today and learned some new easy core strengthening exercises. I am determined to not not ever be in this situation again so I will become a core addict. Still not allowed to do planks yet or any weights but it is getting better. No spasms yesterday or today and no more muscle relaxers/pain meds. Yay! Upgraded my seat on the plane so I can get up and move so I don’t get stiff on the trip. Hoping the warmth and humidity will work wonders!</p>
<p>Sounds like progress, NMinn! Safe and reinvigorating travels to you!</p>
<p>BB’s article on sprinters suggests:</p>
<p>
</p>
<p>sounds painful ;)</p>
<p>Yay NMINN! Sounds like progress. What kind of stuff does your PT have you doing? Have they figured out what the problem was? Strained muscle or lumbar disk?</p>
<p>Core training is a long-term effort. You won’t wake up tomorrow transformed, but over time, it really does change the way you move. Carrying groceries to the car. Reaching to get something off the top shelf in a closet. Climbing a step ladder. Picking up a box of books. All that stuff benefits from a strong, stable core.</p>
<p>I believe that, if I could only do 10 minutes of exercise a day, I would spend it all on basic core and mobility exercise. That’s the most bang for the buck in terms of every day life.</p>
blankmind:
Better you than me on the 400 meter intervals. That’s what I did for my little 5K and that’s in the range that the soccer conditioning gurus use for maximum stress intervals to get very high heart rates. You’ll be building a heckuva strong cardiac capacity doing those intervals!
<p>Second time for this particular workout this month: Med ball is your BFF</p>
<p>Dynamic stretches</p>
<p>2 rounds
1 minute plank
1 minute catapult (sit ups with med ball (14#) thrown against wall)
1 minute v ups</p>
<p>Go Until Time Stops:</p>
<p>30 med ball twists
run out and back and up and down stairs with med ball
20 OH slams
run with med ball…
10 med ball Burpees
run
5 med ball sit up to stand ups
run</p>
<p>Did just shy of 4 rounds</p>
<p>^^brutal. CJane, you rock!</p>
<p>I’ve wound up a workout short this week due to having to hang around the hospital for DH. I may try to squeeze in my 200 cord-ab-bends before bedtime tonight. I won’t be able to get to the gym tomorrow, either.</p>
<p>Weight update</p>
<p>Lost 3.2 this week.</p>
<p>Starting weight : 177.8</p>
<p>Current weight: 159.8</p>
<p>Lost exactly 18 lbs thus far. :)</p>
<p>I am exercising a lot. At least 35 min 6 days per week. (High intensity.)</p>
<p>veryhappy: </p>
<p>We can sign an excuse slip if you need to skip a couple of workouts this week, taking care of your hubby.</p>
<p>mspearl:</p>
<p>Fantastic!</p>
<p>Well, I got in a workout. Here’s what I printed out and spiked to the wall:</p>
<p>WARMUP<br>
Quadruped thoracic rotation
ValSlide hip extension
ValSlide painful pushaways
Split Squat
Band assisted leg lowering
Bottom position pushup hold
Lateral Squat
Wall Slides
Miniband squats
Dan John hip hinge
Big X walk</p>
<p>CORE
Plank Row
Sideplank Row
Farmers Walk (45 DB + 55DB)
Stability ball deadbug</p>
<p>POWER<br>
Squat jump (55lb barbell)
Med ball - standing side slam</p>
<p>STRENGTH 1<br>
Front squat (55lb barbell)
3-pt row (60lb DB)</p>
<p>STRENGTH 2
Single leg deadlift (45 lb DB)
Kneeling Curl & Press (2 x25lb DBs)</p>
<p>I was pleasantly surprised at how the [stabilty</a> ball deadbugs](<a href=“tonygentilcore.com Stability Ball Deadbug.mov - YouTube”>tonygentilcore.com Stability Ball Deadbug.mov - YouTube) felt today compared to when I did them for the first time last summer. Front squats felt great. These are really good for getting a lot depth. They look kind of silly with a big barbell with one little tiny 5 lb weight on each end :). Curl and press with two DBs kneeling on my knees are really tough.</p>
<p>Blankmind, thanks for the good wishes. He did apparently quite well, but you could have fooled me. The moral of the story is: Never underestimate the intensity of the experience that implanting a defibrillator will produce. </p>
<p>DH of course is the one who’s physically wiped out. After two days by his hospital bedside, I’m emotionally wiped out. </p>
<p>Unfortunately I have to go back to The Bully at work tomorrow. I can’t wait until Saturday!</p>
All I got in today was pushups and a lot of walking. Family stuff had me in Boston for the afternoon and I had to deal with a DSL outage at the kids’ apartment and I’m home now to do some work, go to bed and then get up early to go to work. But tomorrow is tennis day - I’m going to take the afternoon off to play.
<p>veryhappy:</p>
<p>It always seems worse than expected for the first few days, but I’m sure he’ll bounce back strong in no time!</p>
VH–hope your H bounces back soon. Sitting in the hospital isn’t fun.
CJ–I struggle to get more protein in my diet too. I like eggs and fish, but I rarely eat meat or poultry. What’s helped me is plain Greek yogurt. There are 23g of protein in it (the non-Greek yogurt doesn’t have nearly as much protein). The plain yogurt has become my go-to snack. I usually add a few walnuts to it. Never thought I’d like plain yogurt–I always liked the fruit flavors. I figured I’d try the plain and now I prefer it.
I was in NYC yesterday and today. My H surprised me and got tickets to a Keith Jarrett concert in Carnegie Hall. Jarrett is one of my favorites and I was thrilled–great performance with four encores. Didn’t get to exercise but walked quite a bit. In fact, I was surprised when I looked at my Fitbit and saw that we’d walked 5 miles during the day. We parked the car at the hotel and then walked everywhere. Back to the gym on Friday. Plan on doing TRX and cardio.
<p>Keith Jarrett at Carnegie Hall would be fantastic!</p>
I was working at the lunch counter at a 7-11 in Beacon Hill (Boston) yesterday for two hours and it was a bit interesting watching the people walking back and forth. I’d say that at least half to maybe two-thirds looked to be in decent shape BMI-wise. That is they weren’t fat/overweight. I also noticed that a lot of people walk quite fast in that area. We’ve been out in the subburbs in New Hampshire and I don’t see that sort of thing up here. Age didn’t really matter either - I think that the amount of walking that you get in the city does help to keep you trim.
I picked up a Verizon MiFi a bit over a week ago and it gives me the ability to work anywhere. I can go to a cafe or library or public building, open my laptop, turn on the MiFi and just work - it feels like a huge amount of freedom. Last week and this week have been very hectic due to my son’s employment situation - he’s contracting right now and they keep telling him that they will have a permanent position for him soon. When he gets that, then I can get him a place in Boston.