<p>4x6 each side
–Cable Pulls
–Loaded RFESS (two 20# kettlebells)</p>
<p>1x6 each side
–Turkish Get Ups (6kg kettlebell)</p>
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<p>Do you think rear-foot elevated split squats will ever get easy? </p>
<p>I feel like I’m doing them better than ever, but I finish a set of 10 (on one leg) and I am gassed. To the point where I’ve learned to take 30 seconds between legs.</p>
<p>That is one tough exercise.</p>
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<p>Done correctly, heck no! That’s why you continue to progress them. </p>
<p>And personally I think doing 10 of them on each side is crazy anyway! I typically stick to 3-4 and switch…</p>
<p>I didn’t do it today, but I still like the TRX Lunge (RFESS) and load that up with a 20# KB! Talk about work!</p>
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<p>I know. I had been doing heavy (for me), 6 rep sets for many months. I think I was up to two 30# DBs for the RFESS. Brutal. I’m doing New Rules of Lifting for Life and trying to stick to the rep progression. 12 rep sets in Phase 1, 10 rep sets in Phase 2. It’s a change of pace for me. I dropped down to two 25# DBs for the 10 rep sets of RFESS. They feel pretty good for the first six or seven reps, but nine and ten are a grind!</p>
<p>The only thing I haven’t been doing for ten reps is unassisted chin ups. I can’t do ten and I needed to get chinups back into my workout. So I do three sets of 4. In the alternate workouts, I’m doing band assisted chinups and I’m doing ten rep sets of those.</p>
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<p>I’ve gotta try those. I’ve been scared to try them, afraid that I’ll get my foot in the strap, lose my balance, fall over, and tear an ACL or something! 
But, I imagine that truly does remove the possibility of any assistance from the back leg…</p>
<p>DadII:</p>
<p>I’m not a runner and wouldn’t know a good running program if it bit me on the glutes, so I can’t really comment. It is good that you are separating the running days with some recovery stuff.</p>
<p>That’s still a very running-focused exercise schedule. For fat loss and general fitness, I’m in the camp that thinks core, mobility, and strength training should probably be two or three workouts a week. But, that approach pretty much precludes a running-focused program. If you wanted to keep it running-focused, you could run M/W/F and do a complete 1 hour core/strength workout on T/Th. Then walk on Saturday, do your photo shoot on Sunday.</p>
<p>Dad II, one thing I’m thinking you might ask yourself is how your legs will feel after that Wed-Thu combo.</p>
Dad II- I’ve done a lot of running and some coaching, but it’s hard for someone to give advice on a training schedule without knowing your fitness level and what effort level that 10 minute mile pace is! Your training pace for the long and easy runs should be conversational- maybe a little fast breathing, but still able to talk. The speedwork is a different story, but at your level you don’t want to be collapsing at the end of the intervals. Ideally, you should feel like you could do one more. Training should be effort-based and not based on an arbitrary 5K goal. I’m not saying your goal is not achievable, I’m just saying I have no way to know if that is a good goal or not, or if you are setting yourself up for injury by training too fast and too much.
In other news, I have committed to 2 fall marathons and I suddenly am not able to get out of bed in the morning to run! I’m hoping I’m just tired from the tough Colorado runs and the travel. The mornings are darker, too. I’m going to have to run after work or else the streak dies!
<p>On the verge of being empty nesters and DH and I are salivating over our dream diet: fish, dark greens, broccoli, eggs, a little cheese, more fish, a little good bread, rice, more fish.</p>
<p>Kids – even a teeny tiny sweet daughter – can be such food tyrants.</p>
<p>MOWC:</p>
<p>You are probably just jet lagged and tired from the travel. </p>
<p>Do you wear your Nuu-muu and running shoes to bed to get up that early and start pounding the pavement? 
I’m not a morning exercise person…</p>
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<p>So… remember you want to look good and not have people trying to look up the bottom of the Nuu Muu during a faceplant. Meaning, take it easy (fewer miles if necessary – egads, I said it), and it’s time for a break if you’re woozy. </p>
<p>Even superhumans need a little rest every now and again.</p>
I’ve considered sleeping in my running stuff, but haven’t done it yet! I think I did get used to sleeping later in CO… I’ll adjust, or keep cursing myself after work since it will be 90 degrees or so and it was 66 this morning!
<p>I guess I sleep in running stuff. Tech t-shirts and shorts are fantastic PJs when it’s hot in the summer. Much cooler than cotton!</p>
<hr>
<p>Walk/jog for me this afternoon. First time in probably close to a month due to a combination of hiking and nasty weather. It was a beautiful afternoon, but hot and muggy again. Between the heat and my lack of conditioning, it wasn’t taking me very long to get up above 90% heart rate. 2.5 minutes on the first running interval and then about 1 minute for each interval after that. It was nice to get out for one of those workouts. Felt good to walk without 20 pounds on my back!</p>
<p>Oh, I forgot. I bought a dozen eggs and a pound of bacon in light of the recent media coverage of the egg yolk study. Over easy fried in bacon grease! Yum.</p>
<p>Ran 1.5 miles, 10:10 pace doing hills. My new running training approach: run during the hottest part of the day, preferably when it is very humid out. I tried a new path at the office today with loads of hills. The other path (opposite direction) is fairly flat.</p>
<p>Forgive me lord for I have sinned. At least as far as my diet is concerned. I discovered a fantastic butcher shop around the corner. I tried to be good and asked for the smallest rib eye steak. So, it really wasn’t my fault that I had to grill a 16 ounce steak for dinner. Along with two small ears of fresh corn on the cob. Hey, it’s summer, right? At least I got my protein up!</p>
<p>Cals 2097
Fat 104 g
Carbs 123 g
Fiber 21 g
Protein 163 g
Sugars 29 g</p>
<p>45% Fat
31% Protein
24% Carbs</p>
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<p>Groan, ugh, and more groan.</p>
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<p>Well, if hot and humid is the criteria, at least you aren’t limited by the time of day. I shouldn’t complain, but – darn – it would be nice to have a little cool spell.</p>
<p>MOWC, how are you doing? Were you up to continuing the streak tonight?</p>
<p>Ive been exercising my brain nonstop for a couple of weeks during the final stretch of preparation for my big fat professional license test, and did not have much time to post here on CC. Well, I probably did have time, but tried not to tempt myself, LOL. However, I ran regularly and did my weights as means for reducing stress and insanity that was creeping in as the date approached. I’m happy to report that I passed!!! No eggs were needed - my blood pressure shot up as I was waiting for the computer to spit out the results. When instead of the score I saw some verbiage on the screen, I almost had a heart attack. It took me a minute of staring at the screen to find the words “preliminary pass”. They don’t give you your score if you pass, I guess to reduce the bragging. It is so unlike the SAT. </p>
<p>Anyway, just like idad, I bought a carton of eggs at Costco, since eggs are Mr B’s favorite breakfast food, and heck no, we are not throwing out the yolks. I read the blurb about the study on CNN, and it looks like the study points to cholesterol as the culprit. With all the broccoli and other cholesterol-free stuff I eat, I think I can afford my two eggs in the morning. :)</p>
<p>Too hot for me to do any running today - 95 degrees. I did run a little bit, just over 3 miles, last night as my post-test bonus.</p>
<p>Congratulations, BB. :)</p>