<p>CJane- sorry your workout was a bust. It does sound like it was a combination of things and it was all just too much. I have a friend whose therapist won’t let him use the word “overwhelmed”. He’s only allowed to be “whelmed”. I have adopted that! Glad you took care of YOU for the rest of the day.</p>
<p>I’m really not that disappointed. It wasn’t a goal race by any means. It was just so hard. However, my race picture is really good (figures…horrible race, great picture). I’m getting a copy and I’ll try to post a link.</p>
<p>We clean the house once a year and that includes taking the beds apart and cleaning underneath.</p>
<p>I used to do the Queen bed by myself and it was a pain because the things are so big and the mattress quite heavy but I can just schedule some time from my son to help out or he can do it on his own. Moving heavy things around the house can be a good workout.</p>
<p>thanks, idad, Deborah and MOWC, I sincerely appreciate the support and in fact, you all are the cheering section and motivators-by-example on an almost daily basis!</p>
This is one of those newfangled extra-thick pillow top queen mattresses and – man – is it heavy. And, for some reason, it has no hand grips, so there is nothing to grab onto.
I’m such a geek, I went to Home Depot and bought a package of [ghetto</a> ValSlides](<a href=“http://www.homedepot.com/webapp/wcs/stores/servlet/ProductDisplay?productId=100178571&storeId=10051&langId=-1&catalogId=10053&cm_sp=BazVoice-_-RLP-_-100178571-_-x]ghetto”>http://www.homedepot.com/webapp/wcs/stores/servlet/ProductDisplay?productId=100178571&storeId=10051&langId=-1&catalogId=10053&cm_sp=BazVoice-_-RLP-_-100178571-_-x) for the bed. Now, it can do Valslide reverse lunges. No…but at least I can slide the entire bed across the carpet to vacuum underneath!
Anyway, the whole thing ended up being a bit more of a project than I had in mind.
<p>We have a pillow-top too but I don’t know about extra thick. Our mattresses have hand grips which make things a lot easier. I’d guess that mattresses are normally a two-person job.</p>
<p>We actually prefer very firm mattresses - we’ve slept on the floor for many, many years. We have enough beds in the house now so that we don’t have to do that anymore.</p>
Wow, lots of working out on the holiday. MOWC, your race conditions sound awful, which makes your time sound pretty good. CJane, sorry you had a bad day. You are always the first one to cheer us on here, and you do such difficult workouts, you deserve a cheerleader or two! I’m glad you finished the day with margaritas by the pool.
I went to the gym and did my weights. I did about 8 or 9 30 second jogging intervals until I felt a little tingly feeling in my leg (not the Chris Matthews kind) so I stopped and finished up with my stretching. Everything feels good today, so I’ll just keep trying until it feels normal.
I felt like I really overate yesterday with all the ribs & merlot for dinner, but when I logged it into livestrong, I was actually under for my normal calories.
<p>I didn’t feel sore this morning but certainly feel tight. I definitely need to crank up my stretching routine, both static and dynamic. I do have a dynamic routine video but I need ten minutes for that and it has to be before my shower and it’s often an afterthought.</p>
<p>There are two wall charts in the office gym that I like but I wish that it would be expanded. I also don’t like doing floor stretches in the main gym as it is somewhat crowded and probably not all that clean. We have a fitness classroom that’s a lot cleaner and it has mats and equipment though I tend not to use it because it feels a little odd to be working out in a huge classroom by yourself. The men’s locker room is also off the main gym so it would mean walking to the classroom in my workout clothes and then walking back. I might give it a try though.</p>
<p>I was thinking of grabbing a bunch of running and other stretches off the web (pictures) and creating an e-book so that I could just scroll through the stretches and do them on my iPod Touch. What would be more useful would be an iPod Touch app - I’ve never written an App though my son has and that might be a fun project. It would be a pretty simple app - just a picture with a stretch and then a swipe to move to the next stretch.</p>
<p>I had a look at the app store for these and didn’t really see anything that I liked - perhaps this is one of those things that is best personally customized.</p>
<p>I’m big on the heel raises these days…</p>
<p>TJ Maxx broke out today out of a bullish flag formation. I should celebrate by picking up a few pairs of shorts.</p>
<p>30 mins w/brief speed increase at the end. One bunny, one squirrel, ducks, seagulls, and crows. </p>
<p>No humidity here, thank goodness!</p>
<p>Going to try to get out to the track to time this weekend.</p>
<p>You look a lot better than I would after running 5K. You’re not even on a stretcher! :)</p>
Not bad, MOfWC. I think I looked much worse at the end of my 5K three years ago! 
There is a formula for how much a runner’s pace slows down with heat, but I can’t find it at the moment, so not surprising that your pace was off your normal one. I think you did well! Awesome run!
Ran 4.5 miles this morning, 8:35 pace. But then I splurged and ate two slices of the awesome Canadian honey nut bread in addition to my regular breakfast fare.
BCE91
The higdon plan looks good. You are already cranking out some fast miles now so I’m guessing you are in pretty good cardio shape. If you plan to add track intervals I’d suggest you reduce frequency or start with 200s before you progress to 400s. I made the mistake of going fast too soon and too much frequency and it set me back a month
<p>My goals are pretty modest. I think that I said last year that I’d like to get under 30 minutes which seems like a relatively easy goal to meet for this year. I’m also not going to crank up the speed that much - somewhat faster but not too much.</p>
<p>Something that I need to do is figure out the track markings and how to do a given distance based on the markings.</p>
<p>I could do recordings on my iPod Touch in my back pocket but I don’t know if that would be a good idea at higher speeds. I worry about it damaging the pocket or somehow coming loose. Might be time to go for the Garmin watch.</p>
<p>Cjane: everyone has bad days like that–it happens.</p>
<p>I worked out on the 4th–went to the gym while H was smoking ribs for dinner. Did an aerobic workout on the Cybex and then a bunch of KB exercises. Today, I went to a body sculpting class–I was the only one who showed up and I assumed the instructor would cancel. He said if I was wanted to work, he’d do the class. He looked like he was 12–but later I found out he was a recent college grad who was working at two sports clubs in this area for the summer. I felt pretty good after the workout because I could tell that he thought I wouldn’t be able to do much. He started by giving me 3# weights–and when I went for the 10# weights he said if those got too heavy I could switch. I could tell that he was surprised by what I was able to keep up and do the various exercises.</p>
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<p>My guess is that fit people are one the really skinny part of the distribution curve.</p>
<p>For those in the know, has the Garmin 610 issues been resolved?</p>
<p>BC:</p>
<p>A standard running track is 400 meters, measured on the line you would run on the 1st (innermost) lane. The start finish is usually towards the end of the front straight. It should be pretty easy to spot the markings in that lane for 100 meters, 200 meters (halfway), and 300 meters. Most of the markings on the other lanes are staggered to account for the longer distance around. But, if you are trying to measure time/distance, use the inside lane at a standard high school/college track. It may or may not be perfectly accurate, but it’s probably going to be close:</p>
<p>Here’s a PDF of the official markings. Start at the FINISH LINE on the inside lane and follow it around. There are white markings at 100 meter intervals (plus some extras):</p>
<p><a href=“http://www.iaaf.org/mm/Document/Competitions/TechnicalArea/04/63/95/20081202044225_httppostedfile_Fig_2.2.1.6a_Marking_Outdoor_7462.pdf[/url]”>http://www.iaaf.org/mm/Document/Competitions/TechnicalArea/04/63/95/20081202044225_httppostedfile_Fig_2.2.1.6a_Marking_Outdoor_7462.pdf</a></p>
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