<p>The donut I had on donut day was mediocre enough that I haven’t been interested in having one since. Now if I’d had a really good donut, that’d be a whole 'nother matter. ;)</p>
Well, that was Krispy Kreme - A Dunkin Donut would have been a lot tougher - especially for me.
<p>MOWC:</p>
<p>My Brooks Mesh running cap arrived today. Perfect. Just as you described, about halfway between the tiny cycling caps and a full size baseball cap. Super lightweight. Really airy mesh, and definitely visible with the bits of neon yellow and 3M reflective. I’m probably going to order another one, maybe in the neon green. The black looks tempting, too, but it kind of defeats the purpose of a lightweight mesh cap for hot sunny weather to get it in black!</p>
<p>Now don’t go knockin’ Krispy Kreme. I grew up on Krispy Kreme donuts and [url=<a href=“http://krystal.com/menu/krystals/cheese-krystal/]Krystal”>http://krystal.com/menu/krystals/cheese-krystal/]Krystal</a> cheeseburgers<a href=“ugh,%20you%20talk%20about%20some%20nasty%20food”>/url</a>.</p>
<p>Yay! Glad you like it. I wouldn’t get black. Too hot.</p>
<p>MOfWC, wow. I rareley pass a Krispy Kreme or a Top Pot. Other kinds - meh. I think I got the same running cap, ladies’ version, at REI the other day. Love it! It is airy and light and keeps my hair out of my face during runs. I like it even better than my Nike running caps.</p>
I ordered a second one in [retina-scorching</a> neon green](<a href=“http://a2.zassets.com/images/z/1/3/1/7/1/0/1317104-1-MULTIVIEW.jpg]retina-scorching”>http://a2.zassets.com/images/z/1/3/1/7/1/0/1317104-1-MULTIVIEW.jpg).
![http://a2.zassets.com/images/z/1/3/1/7/1/0/1317104-1-MULTIVIEW.jpg]retina-scorching](http://a2.zassets.com/images/z/1/3/1/7/1/0/1317104-1-MULTIVIEW.jpg%5Dretina-scorching){kind=link}
Actually, I like that the overall look is white, but there is just enough high visibility color to catch the eye of a motorist (more than just enough when worn with a neon yellow running shirt). And, there is a ton of 3M reflective on these hats.
<p>My exercise today consisted of walking in downtown St. Louis and around the trade show. My glutes and hammies are super sore from yesterday and the day before. I think I’ll stay out of the gym tonight…</p>
<p>My company brings in bagels and pastries from Panera once a week. I can walk by the bagels, but if there are any pastries left… what can I say, sometimes I am weak. 
At least I will only take 1/4 or 1/3 of one, so it’s not too bad. Maybe 1/2 of one.</p>
<p>Regular Krispy Kremes have so much air in them they squish down to nothing, which is why they are only 200 calories apiece. So tasty. Some of their other ones are a lot worse.</p>
<p>My real downfall used to be the frosted coffee rolls at Dunkin Donuts. I don’t go in there any more.</p>
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</p>
<p>To die for. Nuke 'em for about 30 seconds so they just get a little warm. Yummm.</p>
<p>The old snack bar at Williams College had a house specialty: a glazed coffee roll, sliced in half, buttered, and grilled (like a grilled cheese sandwich). Wow. I pretty much lived on those in college.</p>
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<p>Well, outfitted with my new Nike Transitions prescription sunglasses and my neon Brooks mesh hat, today was 5K hilly/walk day and… of course … it was cloudy. Figures.</p>
<p>Good route though. I did 90% heart rate intervals. Ten of them, ranging from 5.5 mph uphill to 6.1 mph downhill. The first one took 3:20, but after that, it was 1:10 to 1:20, so really good solid intervals. As on the Airdyne the other day, getting up to 90% the first interval was a chore, but after that it’s really in the sweet spot: hard enough to get me breathing hard, but not crazy hard. I love summer and being able to go out for mindless exercise in nice weather.</p>
Met an old friend in town for one night, along with some other ladies. Had a glass a wine, cup of gazpacho, braised pork belly (yummmmmmmmmmmmm), and creme brulee.
One night won’t kill me. Back to the gym tomorrow.
<p>After a week of sloth and gluttony, I’m steping it up. Ran 4 miles (8:30 pace), off to do weights. This is day three of my running “streak”. :)</p>
<p>It’s pretty good that you can step it up after eating a lot - sloth is okay though.</p>
<p>Didn’t do anything today. Only an hour of sleep in the last two days. Wife made pizza for dinner after I was 14% carbs for breakfast and lunch. I keep telling her low-carb - she keeps making what she feels like making. I brought home a bunch of protein food this evening - hopefully I see that tomorrow.</p>
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<p>That doesn’t sound like you did too much damage for a splurge meal. The creme brulee is really the worst of it and those usually aren’t that big. I wouldn’t feel the least big guilty.</p>
<p>I don’t completely rule out the possibility that an occasional splurge meal pig-out isn’t beneficial.</p>
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<p>I fired up the Weber and bar-b-q’d some chicken breasts that I’ll gnaw on for a couple of days. One of the world’s great healthy foods!</p>
<p>I’m not feeling guilty. The creme brulee was well worth it.</p>
<p>I gave up guilt about food a long time ago. There are so many other things to worry about.</p>
<p>Week 9 workout 2, check. ~4 degrees higher than it has been so I was happy to see the end of 30 minutes arrive. Had a couple of nice conversations during my cool down with walkers who are out there regularly . Saw the super-in-shape mom of a friend of my daughter’s on her bike and exchanged greetings. Fun! </p>
<p>Would like to see an actual SpiBand. With the brand I’m using, I put my car key in diagonally, velcro it closed at an angle, and push the band up my arm to a little below the elbow 'cause I have a scrawny wrist. It would be nice to have a band that is a little wider so I could put the key in vertically.</p>
<p>MOWC or Bunsen…D2 is looking for a hand carrier to hold her water bottle on long runs when we are at the cabin and there is no place to stop for a drink. She doesn’t want the belt kind. Do you have any suggestions or tips? She ran 13 miles last weekend and had trouble slowing her pace to whatever some site told her it should be as she trains for the local marathon. How closely should she follow these training directions? I think she is getting most of her info from the Runner’s World magazine. She wasn’t winded at all after the run and felt she could easily have run further and faster. She definitely doesn’t get the running gene from her mother! </p>
<p>I am still struggling to get back to my daily workouts and lose some of the weight that I have gained back. I think it is in my head as I am afraid as soon as I feel a twinge or pain in my back. I am eating healthy but I am making all kind of excuses not to go to the gym. Ugh…I just need to fix my mind! :(</p>
<p>NorthMinnesota, regarding the gym, a couple of thoughts. </p>
<p>Maybe avoid the machines initially since they can kind of snap back as I recall if you’re using too much weight? </p>
<p>I’m thinking start out doing a lot less, in general, than whatever you were doing before. Take it slow. Do you have a PT who could help you lay out a plan? Or is there a really good trainer at the gym? If so, explain your situation, and maybe they can give you tips. Another thought is to go in knowing exactly what you plan to do and being sure you understand what your form should be for every exercise. </p>
<p>If it is taking more of a toll than you expected, scale back. <em>I have no expertise</em> but I’m thinking this is some of what you could do to help avoid injury. Best of luck!</p>
<p>NMinn, this was MOfWC’s suggestion:</p>
<p>[url=<a href=“http://www.amphipod.com/products/hydration/bottles-handhelds/handhelds]Handhelds[/url”>http://www.amphipod.com/products/hydration/bottles-handhelds/handhelds]Handhelds[/url</a>]</p>
<p>I use one of their bottles and am very happy with it. I see that they now make a strap with a place for an iPhone. Wow! Nice!</p>
<p>As far as following directions… I will let MOfWC answer that, since I am pretty bad at following those directions. I only stuck to the requitred mileage. I have trouble with slowing down, too, and ran at whatever pace I felt comfortable.</p>
<p>Thanks for the link BB! Her birthday is in July so I will order this for her. She really needs one with this hot weather.</p>