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<p>Oh yeah. I love a nice hip hinge. And, that’s a particularly nice one! :)</p>
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<p>It’s one of the best $12 fitness buys I’ve made. Even if you don’t do the exact workouts, the chapters on core exercise variations and so forth are worth the price of the book. The thing that has really helped me is the very simple template for the workouts. It’s like Bobby Flay vinaigrettes. Once you understand his template, you can make up your own just by plugging in different ingredients. Same thing with these workouts. If you don’t like the squat variation in a workout, use a different one.</p>
<p>I’m really looking forward to the next book: [New</a> Rules of Lifting for Busted-Up Ol’ Geezers](<a href=“http://www.amazon.com/New-Rules-Lifting-Life-Muscle-Building/dp/1583334610/ref=sr_1_1?s=books&ie=UTF8&qid=1331170302&sr=1-1]New”>http://www.amazon.com/New-Rules-Lifting-Life-Muscle-Building/dp/1583334610/ref=sr_1_1?s=books&ie=UTF8&qid=1331170302&sr=1-1)</p>
<p>I think the basic idea is templates for the workouts with actual lists of optional exercises to choose from based on your own individual fitness and/or injuries and limitations.</p>
<p>4.75 miles, 8:42 pace. Smith Machine, free weights. I got 7 hours of sleep last night which was a lot better than 4 the previous night. Going to TJs and then home to work for a while. No workouts at home. It’s a crazy week. But the weather is nice.</p>
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<p>Yay! I knew it would be possible. I CAN run with MOWC and keep up. Very simple, really.
She runs at recovery pace and I race ;)</p>
<p>Actually I get what you are saying. I always found it challenging to run as slowly as I should be during my training runs. (one reason I like the Gallwalk method). Ego gets in the way, too. I always wanted a t-shirt saying “I’m not this slow. Low HR day” or something to that effect, to lessen the chagrin of being passed.</p>
<p>My hip had been feeling better, but I decided to be smart and take a rest from running to let the pain go away completely. I figured I could just concentrate on my strength & core exercises and then start back running in maybe 2 weeks. After a workout on Monday, the pain returned at the original level, which is bad. Today I tried just doing my core exercises, but that makes it hurt too. So much for that plan. The only thing I can do is stretches, which actually take the pain away, so that’s the new plan. I’ll do that for 2 weeks, and then slowly add things back in, and see how that works.</p>
<p>Idad, I hope your kitty comes back. I hate to think of her out there alone.</p>
<p>Rest works.</p>
<p>DH had been having terrible sciatic pain. Saw a physiatrist (an MD who specializes in pain) who prescribed physical therapy and corticosteroids. There was a discussion of other more invasive techniques if those didn’t help.</p>
<p>In the meantime, DH needed to have a defibrillator implanted and couldn’t exercise for a month.</p>
<p>Guess what: The back pain is all gone! He’s started doing some activities – squash, tennis, walking the dogs – and the back pain seems to have vanished. He’s attributing it to the one-month enforced rest. Whatever did it, I’m very relieved.</p>
<p>I’m guessing that it’s almost always gong to be the shortest recovery to just stop doing what makes it hurt for as long as it takes to completely stop hurting. I don’t think the play thru pain concept works – and especially for us older folk.</p>
<p>MOWC:</p>
<p>There’s a guy named Joel Jameson, mostly an MMA trainer, who is a big proponent of heart rate variability (basically tracking heart rate day to day) to monitor when athletes can train harder or need to back off for a few days. It’s quite possible that your elevated heart rate is simply a signal that your body needs to go easy. There are some very expensive systems (like $30,000) for tracking heart rate variability for members of sports teams. The stuff is way over my head, but the message of not going all out all the time, day after day after day is one that I try to take to heart.</p>
<p>Well I went insane tonight. I was in the office basically from 5:30AM until 10:30PM tonight. At 9:30 we popped the MacBook on and put in an Insanity DVD. My co-worker is on day 34 of the Insanity program that lasts 60 days. Tonight was the first workout I’ve done with her. It kicked my butt!</p>
<p>Make it worse: I had worn a long-sleeve Under Armour shirt out there to workout…</p>
<p>Thanks, iDad. I definitely try on most days to NOT be going all-out or even much outside of the aerobic target range. Of course, with hills and upgrades it is impossible to keep the HR down, but my fitness level usually allows it to pop back down pretty quickly. </p>
<p>This morning felt better. My HR stayed more in check- not as low as Tues night on the flat path, but I felt pretty good and did almost 4 miles instead of the 2 I had planned. I just beat the rain.</p>
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<p>I should be so lucky. Running 300 meters drives my heart rate to 90%, or even 200 meters if I run it “fast”. I don’t know if there is a speed I could jog that would let my heart rate stabilize below that. If there were, it would be so slow that I would hate it. </p>
<p>That’s OK with me. It means that I don’t have to run very far to get a good workout! Long distance aerobic exercise is never going to be “my thing”. About the best I can hope for is to stop panting pretty quickly when I stop! :)</p>
<p>Went to physical therapy today and started something called postural restoration. It involved pushing and pulling my rib cage done and in. She believes it will help with some of the pain I still have. Although it was a strange experience I have to say it left me feeling pretty good at the moment. She told me it will most likely result in a smaller dress size so I was all in to try it! ;)</p>
<p>Back in the gym</p>
<p>Dynamic stretches</p>
<p>1 round of each while wearing blue resistaband, followed by 1 round of each w/out band, as fast as possible</p>
<p>2 speed ladders- 2 in 2 out
2 speed ladders- hopskotch with squat
2 speed ladders - lateral shuffle</p>
<p>I must say, I rocked this, don’t know if it is all the years of dance fitness, but quick feet are my forte, even with the bands, so HR was super high, but even the stellar guys in my class had problems keeping up with me. (probably more of a coordination thing for them, rather than fitness.)</p>
<p>The Plate is your new BFF</p>
<p>everything done with the 10# plate (although some of the guys were doing 45#s, which was incredible)</p>
<p>75 reps for round 1, 50 reps for round 2, 25 reps for round 3
Plate OH lunges in between rounds</p>
<p>Chest Press
Russian Twists
deadlift pull ups
V ups </p>
<p>Was one of the first to finish, because I had the lightest weight. It was still very challenging, but just couldn’t compare to the workout the guys at 45lbs. were getting.</p>
No workout for me today. I’m off to see the [Cowboy</a> Junkies](<a href=“http://www.youtube.com/watch?v=-LmOdKXrM0Y]Cowboy”>http://www.youtube.com/watch?v=-LmOdKXrM0Y).
But, first I’m going to eat lo carb baby back ribs at [Boston’s</a> best bar-b-q joint](<a href=“http://redbones.com/index.html]Boston’s”>http://redbones.com/index.html). This lo carb thing is rough, huh? I’ll just skip the sweet tea and double up on the slaw instead of baked beans.
<p>Barbeque sauce does seem to have a lot of sugar in it, so a low carbohydrate dieter may want to be careful with it.</p>
<p>I’ll go with the HOT sauce instead of the SWEET sauce!</p>
<p>You are right though. Bar-b-q sauce does have sugar. But, the pork ribs are the healthy part!</p>
<p>Have a great time! The ribs sound great- even with my very limited meat eating!</p>
<p>Off to rowing class, it’s supposed to be like spinning but with rowing machines…hope I don’t pull something</p>
<p>In rowing, your back muscles are pulling the oars (or simulated oars if you are doing it on a rowing machine). However, your leg muscles are pushing (assuming you are sitting on a sliding seat).</p>
<p>Looking for an apartment in Boston today. Walked about five or six miles with a 20 pound backpack and it felt pretty easy. The conditioning makes this stuff easy - we walked while the realtor drove.</p>
<p>It tired me out though and I don’t feel like doing a long run. I might do a token mile just for the consistency.</p>
<p>Just checked LiveStrong - I’ve only had 800 calories today. Maybe that’s why I don’t feel like running.</p>
<p>BC, are you moving to Boston, or is this for one of your kids?</p>
<p>It’s for one or both kids. Daughter may want to live there for work opportunities.</p>
<p>I plan to spend some time there, weekends or whatever, this summer as I can work wherever I have a broadband connection.</p>