<p>Seahorse, I know what you mean. I lost weight several years who and no matter what I did, 128 was like the number I couldn’t get past. I consider myself very small framed so you would think o looked heavy but I didn’t. Even now, people don’t think I weigh 155 … And these are my friends and family who wouldn’t lie. :P</p>
<p>Clapping for mspearl!!!</p>
<p>Congrats mspearl! :)</p>
<p>Finally back in the gym today! Hooray! Got the ok from the physical therapist to start slow. Walked on the dreadmill at slow speed (3.0 - 3.2) for 40 minutes and then did my stretching and baby core strengthening exercises. I can feel a small discomfort in my back but I am hoping it doesn’t tighten as the day goes on. They still haven’t figured out the sharper side pain and swelling. It feels so good to move better! Heading to the steam shower and some more stretching before I run errands. Keep your fingers crossed that the pain stays away!</p>
<p>Keeping fingers crossed for you NMinn.</p>
<p>Yay, NMINN!</p>
<p>Fingers crossed for NMinn and pain going away.</p>
<p>Today’s run: 6.46 miles, 10:23 pace. </p>
<p>My plan was to keep my pace under 10min/mi. The first 1.5 miles was uphill, and at .69 miles I decided that under 11 was just as good. Took a walk break at mile 2. Around mile 4, I had an epiphany: running is stupid (I think I read that here somewhere :)), so I walked for a quarter mile. At 5 miles I was ready to quit, but I courageously pushed on (the fact that my car was parked a mile away had absolutely nothing to do with it, I swear). </p>
<p>Other revelations: I need to bring water. I need sunglasses. I can’t run 6 miles.</p>
<p>That’s haulin in my book. A veritable sprint. I can only run a quarter mile at that pace!</p>
<p>3 sets, 6-3, 6-1, 6-2, 1 hour 50 minutes. I felt very good out there and for some reason, the guy I was playing was going for riskier shots which kept the rallies relatively short. I don’t know why he tried this approach as I’m reasonably good at defense. The whole tennis world has moved to stronger defense and less offense. Federer popularized this in the last decade and other players (Nadal, Murray, Djokovic) have taken it further. So I wasn’t tired today.</p>
<p>Left knee still bothers me but far less than last week. Perhaps I’m picking my feet up more instead of reaching. Son wants to go to the YMCA tonight - we’ll see how tired I am in an hour.</p>
<p>6 1/2 miles is a lot of miles - MOWC and others can provide advice on sunglasses and water. I personally prefer sunglasses so that I don’t get hit in the eye by random stuff.</p>
<p>I did this workout in the world’s best gym (my basement) tonight:</p>
<p>WARMUP
Crossover walking toe touch
Overhead squat
Elbow pushups with walkout
Spiderman
Cook hip lift
Leg swings
Seated Thoracic rotation
Quadruped hip flexion
Ankle mobilty
Miniband monster walk
Miniband balance</p>
<p>CORE
Plank (feet elevated on 16 in bench)
Side plank (feet elevated on bench)
Farmer’s walk (20lb + 40lb DBs overhead)
Resistance band anti-rotation hold (kneeling - 4 x 30 sec)</p>
<p>POWER
DB snatch (30lb DB)
Med ball kneeling push pass (12 reps fast)</p>
<p>STRENGTH 1
Single Leg Squat to bench (up & down to 18 in height)
TRX inverted row</p>
<p>**STRENGTH 2 **
Dumbbell step up (2 x 30 lb DBs up and down to 16 inch bench)
Feet elevated push up (bench)</p>
<hr>
<p>Good stuff. Not brutal, but a nice solid Friday workout. The med ball push passes off the wall were fun. I’m finally able to those rapid fire, catching and pushing the ball back in one motion.</p>
<p>Second time working on the single leg squat. Standing up on one leg then doing six touch and goes on each leg. I’m seeing some progress, which is all I can ask for.</p>
<p>The step ups to the 16 inch bench are just plain tough. My glutes are gonna be sore.</p>
<p>I did a dozen push ups in each set with the feet on the 16 inch bench, tried to do them fast.</p>
<hr>
<p>Now, I’m turning some leftovers into Thai Panang chicken curry!</p>
<p>Arghhh. Forget tomorrow. I’m sore tonight!</p>
<p>I was looking in your list for those 350 pound deadlifts.</p>
<p>Took my son to the Y last night and I just slept in a chair listening to music while he ran and lifted. Went to bed early and was pretty tired this morning. There’s a cold around at the office and I definitely have it but the respiratory symptoms are mild which means that I can workout but my energy levels are low without a lot of coffee. BTW, I’m back to one to two cups per day just because my schedule is so crazy now.</p>
<p>I’m just about out of clothes today which means that I worked out a lot this week. The huge pile of clothes on top of the dryer also tells me that I worked out a lot this week. Those two pairs of shorts coming in next week should help.</p>
<p>I felt pretty tight last night and this morning too so I’d better do a stretching video today - didn’t do any this past week.</p>
<p>Pretty amazing that everyone is keeping up their routines through the winter. The winter is the easiest time for me to slack off.</p>
Yeah. I just never got around to those 350 pound deadlifts! Actually, yesterday was a lot of bodyweight stuff. The one-leg squats are just a med ball as a counterweight. Pushups and TRX inverrted rows are bodyweight. Even the step up onto the bench isn’t really about lifting weights.
Yeah, this winter has been a struggle to keep the exercise routine up. I just really don’t enjoy the walking/jogging that much when it’s cold or muddy or dark – so that has been pulled out of the regular rotation. It’s led to a higher focus on strength training this winter after a fall with a lot of interval conditioning.
Feel about the same today so hooray! No more added pain, no different on muscles tightening up. That’s success for me! H is thinking he wants to start working out more. He is an old hockey player. Hasn’t skated for years but left this morning with his skates. Has been gone for 2 hours. Hope he didn’t fall and break anything. 
<p>Good news, NMINN. Glad to hear you are not more sore. I’m about the same as last night, too!</p>
<hr>
<p>I bet the same cannot be said for your hubby. Ice skating for the first time in years – he’lll probably be lucky if he can get out of the car by the time he gets home! You might have to take him his dinner out in the driveway! :)</p>
<p>To commemorate Zuzanna’s return to internet workouts, I had to do Burpee Fusion today.</p>
<p>My version is three sets. Each set is alternating between:</p>
<p>12 kettlebell swings
6 burpees</p>
<p>Starting on the minute, every minute for six minutes. It’s about 30 seconds of exercise and 30 seconds of “rest” (aka panting like a dog). </p>
<p>After each set, rest until my heart rate has fallen to 60% of my max and then start the next set.</p>
<p>[the</a> graph](<a href=“http://i218.■■■■■■■■■■■■■■■/albums/cc14/hwc_1000/BurpeeFusion2-11-2012.jpg]the”>http://i218.■■■■■■■■■■■■■■■/albums/cc14/hwc_1000/BurpeeFusion2-11-2012.jpg)</p>
![http://i218.■■■■■■■■■■■■■■■/albums/cc14/hwc_1000/BurpeeFusion2-11-2012.jpg]the](http://i218.photobucket.com/albums/cc14/hwc_1000/BurpeeFusion2-11-2012.jpg%5Dthe){kind=link}
<p>Just brutal, really. The heart rate doesn’t get as high as jogging or Airdyne intervals, but the sustained heart rate is very high and it’s just about impossible to catch a breath by the end of each set.</p>
<p>I did get a gem on the iPod random shuffle to keep my going. Janis Joplin’s [Another</a> Little Piece of My Heart](<a href=“Janis Joplin- Piece of my heart - YouTube”>Janis Joplin- Piece of my heart - YouTube). I bet that she never did any kettlebell swings or burpees! The only thing Janis Joplin ever swung was a bottle of Southern Comfort!</p>
<p>4x10 Bench Press
4x5 each RFESS
4x10 Assisted Push Ups</p>
<p>Running is seriously stupid. Frostbite Half Marathon. 24 degrees. Icy strong north wind. Very hilly and several miles of gravel path (not terrible, but you had to pay attention to your footing). Ran with my daughter. We went out too fast for how hard the course turned out to be and for the conditions, but I’m not sure that we would have felt any better if we had started slower. The wheels started to come off at around mile 7 and she had to take some short walking breaks. I stayed with her and pulled her along- not that I was feeling OK, either, but I have more experience. I told her it was the worst conditions I had ever raced that long in- which was true. It was brutal. You got sweaty, but you needed all your stuff or you would have been too cold. We staggered in in about 2:12 (just over 10:00 pace). Everyone reported times 7-10 minutes slower than normal. Miraculously, I sneaked in for 3rd in the age group and a very cool trophy! Still thawing out.</p>
<p>MOWC, good for you! I was bad today, my exercise consisted of going up to the attic to get my clothes and down to the basement to take a shower. I will be going to the gym tomorrow though.</p>
<p>Burpees and FrostBite races, you people aren’t messing around!</p>