<p>Happy Father’s Day to all you dad’s!</p>
<p>Idad, how are your kitties adjusting to the new place?</p>
<p>Good run with my daughter this morning in Memphis (we came over yesterday for an engagement party for her BFF). My daughter walked in carrying 2 6 packs of micro-brews as her engagement present for the couple and I introduced her to the hosts as the priest who would be marrying the couple. Great moment!</p>
<p>Anyway- Memphis has a Greenline which must be a rail trail. It was smooth and flat with some shade in parts. Did go by a huge correctional facility. 5 miles done for a 43 mile week.</p>
<p>Yeah. Pork butts from the front shoulder. Ham is from the back shoulders or butt of the pig:</p>
<p><a href=“http://www.cfs.purdue.edu/class/f&n202/Pork_slides/pork_cuts.jpg[/url]”>http://www.cfs.purdue.edu/class/f&n202/Pork_slides/pork_cuts.jpg</a></p>
![http://www.cfs.purdue.edu/class/f&n202/Pork_slides/pork_cuts.jpg[/url]](http://www.cfs.purdue.edu/class/f&n202/Pork_slides/pork_cuts.jpg%5B/url%5D){kind=link}
<p>Good eatin’, either way. Pork butts are really inexpensive. I think these were $1.59 a pound for 3.5 pound boneless roasts. They are pretty fatty, but all the fat renders out as they cook for 11 hours at 225 degrees, which is what makes them tender enough to “pull” apart.</p>
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<p>Kitties have adjusted fine to the new place. They have a couple of windows overlooking the front with a bird feeder hanging from the trees, which attracts both birds and squirrels!</p>
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<p>I was sore last night. These long 15 rep sets will do that, especially the ValSlide reverse lunges.</p>
<p>Week 7 workout 3, check.</p>
<p>I installed MapMyRun on my iPod and went out for a walk. Pretty cool app - it shows my walk, speed and elevation. I think that the iPod Touch is a little heavy and big for running with unless I can find a way to secure it but it’s a neat little app.</p>
<p>A Garmin would be a much better solution.</p>
<p>Up and out early this morning for a nice walk around another of the city lakes. Beautiful morning. Got in 4 miles. Now out to mow the grass for H as he is golfing with D2. Dropped another 5 (yay!) so am hoping to be back on track soon. Back is still bothersome but vastly improved. Grilling pork tenderloin and sweet potato slices for dinner but idad’s famous pulled pork sounds way better! :)</p>
<p>Saw Harley Pasternak, the celebrity trainer, on tv the other day. He was really advocating for everyone to just get out and walk 10,000 steps a day and we could avoid obesity in out country. Also saw a segment on another channel where they asked celebrities and models how they maintained their shape. Almost all of the women said they eat no more than 1000 calories a day!!! And several said they were hungry all of the time. The guys said they just eat protein and avoid carbs to get in movie or photo shape. Too depressing to think about for me!</p>
<p>MOWC…thanks for the NYC running info. D2 will try that and she also wants to run in Central Park so will do that also. Hope you aren’t too scraped up!</p>
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<p>Boneless center cut pork loin roast is another of my “go-to” favorites. It’s often on sale for $1.99 to $2.29 a pound. Roasts fast (~ 1 hour) in high heat. Freezes well in single serve slices after it’s cooked. (I don’t know about the rest of ya’ll empty nesters, but I like cooking once and eating for several days, being able to pull something out of the fridge and maybe whip up a veggie to go with it. These days, I almost always cook several meals when I’m firing up the grill.)</p>
<p>You can either go bar-b-q with it (rub and sauce) or Italian (coat with olive oil, insert garlic slices, etc). Or, it’s pretty fabulous with a South American chimichurra sauce or a Cuban mojo criollo sauce. I used to grill whole tenderloins, but it’s so lean that I had a hard time keeping it moist.</p>
<p>I eat a lot more pork than beef these days, just because the discrepancy in price has become so ridiculous, with comparable beef cuts being four times more expensive.</p>
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<p>Celebrity women, actresses, and models are really unhealthy role models when it comes to diet and so forth. 1000 calories a day and being hungry all the time doesn’t sound like a very sustainable approach!</p>
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<p>Many of them won’t tell you, but a lot of them also smoke…</p>
<p>Some people are just thin. I am one of them.</p>
<p>True Deborah, but if someone has to limit their calories to 1000 per day to be thin, that’s not just being thin.</p>
Not disagreeing with you at all, Blank.
I’m very fortunate. I’ve never had to count calories so I could not tell you how many I consume.
<p>I would never survive on 1000 calories/day. Gimme my 1800-2000, and I will happily burn 500 extra per day to stay where I’m at right now.</p>
<p>If Mr B gets his act together, we are going for a run on the Beer Trail. If he continues to drag his feet, I’m off to run alone!</p>
<p>I just got back from my little 5K hilly walk/jog. Man, is it gorgeous here today. 71 degrees, sunny, 10 mph breeze.</p>
<p>I took BC’s advice and turned my route around, doing it in reverse. Didn’t make much difference. This route is pretty much the same either direction since the lowest point is the entrance to my condo developent and the high point is at the halfway mark.</p>
<p>After running more than a quarter mile for the first time ever on Thursday (.37 miles), I wanted to take a shot at a half mile on the first interval. I made it, but it was pretty tough as the final .1 mile was up a steep hill. Max heart rate: 97%. Average speed for the half mile was a leisurely 5.1 mph.</p>
<p>Got a really tasty treat on the iPod shuffle list:</p>
<p>[The</a> Weight: Aretha Franklin with Duane Allman](<a href=“- YouTube”>- YouTube)</p>
<p>I did my NROL workout today plus the stability ball core exercises, which are much easier now, with the exception of the mountain climber one. I tried a little running to test out my calf, just a little jog really, and I was paying careful attention to how it was feeling. Everything felt good and then suddenly, wham, pain. No warning, no twinge or unusual feeling leading up to pain, just sudden sharp pain. And it’s not even in the same place, it’s moved more to the outside of my leg. What the heck?</p>
<p>I miss chintzy too! She is a great motivator.</p>
<p>1/2 mile, iDad! Great!! Shall I sign you up for a half marathon? 
Seriously, did you ever think you would see the day when you ran a 1/2 mile without being chased by a large animal? Excellent.</p>
<p>Congrats, idad! There, you did it!</p>
<p>Epic fail! There was some sort of a bike ride on the trail today. We turned around - running with hundreds of people on two wheels is no fun! 3.6 miles in 30 min around the 'hood.</p>
<p>Something that might interest idad next year. This past weekend, it was held here along with a mall grand opening about half-a-mile away in conjunction with a short road race.</p>
<p>[Rock'n</a> Ribfest](<a href=“http://www.rotaryribfest.org/]Rock’n”>http://www.rotaryribfest.org/)</p>
No. In fact, one of the three goals I wrote down in Feb. 2010 when I started to exercise was:
“Walk a mile without getting winded…”
I don’t see any reason I couldn’t go from jogging a half-mile to a mile, if I set my mind to it – although not on this route because the second half mile would all be up a steep hill.
The steady diet of short, hard intervals to 90% of my max heart rate recently has definitely been a plus for my conditioning. I’ve seen the benefit on the Airdyne, too. Slower, easier intervals definitely don’t push my heart rate as much as they used to. I suspect that, if I weren’t trying to run uphill, I’d probably settle into a steady state heart rate, at least for a while.
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<p>Go Interesteddad!</p>