A daily exercise thread?....

[PINK]

Working out in the morning is one of my very favorite ways to start the day. : )
Thursday: muscle and joint pain, short walk that was it.
Friday: 30 min of boot camp (burn baby, burn) and 30 minute walk. Almost went dancing and decided to be patient and wait so I don't overdo.

[Hooterville]

I've had a perfect storm brewing here. This will NOT be happening every week. 32.08 walking miles this week! Two-a-days every day but one. Phew!

[graham44]

Nice workouts everybody. Doesnt matter if its 5min or 5hrs...if it raises your heart rate and you break a sweat, its all good! Was still a little sick early this week when i normally do my long bike ride so was a little short on the biking but this week was 9069 yds swimming / 3hrs 40min biking / 36.13mi running. I have this week off so hope to get my 1st 100 mi bike ride in. Later in the week Im going up to lake placid and try to do 1 loop of everything on the Ironman course. Its not looking real good so far. Someone said the Lake is 47deg...I think I'll skip the swim if it is

[Hooterville]

Nice workouts everybody. Doesnt matter if its 5min or 5hrs...if it raises your heart rate and you break a sweat, its all good! Was still a little sick early this week when i normally do my long bike ride so was a little short on the biking but this week was 9069 yds swimming / 3hrs 40min biking / 36.13mi running. I have this week off so hope to get my 1st 100 mi bike ride in. Later in the week Im going up to lake placid and try to do 1 loop of everything on the Ironman course. Its not looking real good so far. Someone said the Lake is 47deg...I think I'll skip the swim if it is

Wow! 100 Mile bike ride.

[graham44]

Wow! 100 Mile bike ride.

Yeah it sounds like a lot...but its all baby steps. 15 yrs ago i smoked over a pack of cigarettes a day, 4 yrs ago my legs would have been shot after a 20 mi bike ride...on 7/22/12 I have to swim 2.4 mi, bike 112 and then run 26.2miles. 15 yrs ago I would have laughed at the thought. Now Im hoping that if I can get through this 1st one that I can do 1 every year till im 75

[Hooterville]

Yeah it sounds like a lot...but its all baby steps. 15 yrs ago i smoked over a pack of cigarettes a day, 4 yrs ago my legs would have been shot after a 20 mi bike ride...on 7/22/12 I have to swim 2.4 mi, bike 112 and then run 26.2miles. 15 yrs ago I would have laughed at the thought. Now Im hoping that if I can get through this 1st one that I can do 1 every year till im 75

And you will do it!!!!! I can't wait to hear about it.

It is baby steps, for sure. I've been walking for 6 years pretty consistently (not to degree I am now) with a few breaks for injury and illness but have always gotten back to it. This last year was rough and, at times, I could only walk to the end of my street which has 11 houses. I think there were days I turned around before reaching the end. A little is always better than nothing though. For the past 6 months or so I've gotten a little bit obsessive taking steps to find ways to fit more and more miles in here and there. I'm not sure, but I hope it's sustainable. No matter what, I'll just try to move as much as I'm able at the time.

Thank you for providing inspiration.

[graham44]

Thanks Hooterville...I did the 100mi ride on monday. 4600' of elevation gain, took 6:21 including a 10 min break to eat and stretch my legs. Legs were shot at end, no way I could have run a marathon...but people on the triathlon forum said that is common at this point in training, and with the rest/taper in the last 3 weeks your body start to heal and everything comes together. I hope they're right. Tuesday I did a 2.5mi swim followed by a 9 mi run...going to do an easy day today and then head for Lake Placid tomorrow to do some training on the course.

[Hooterville]

Thanks Hooterville...I did the 100mi ride on monday. 4600' of elevation gain, took 6:21 including a 10 min break to eat and stretch my legs. Legs were shot at end, no way I could have run a marathon...but people on the triathlon forum said that is common at this point in training, and with the rest/taper in the last 3 weeks your body start to heal and everything comes together. I hope they're right. Tuesday I did a 2.5mi swim followed by a 9 mi run...going to do an easy day today and then head for Lake Placid tomorrow to do some training on the course.

4600 elevation gain? This is crazy talk.

[PINK]

The knee, the knee. I am back to walking as last weekend I over did. Back at boot camp tomorrow and some dancing this weekend is in the plan.
This was a great article and the part I'll quote is weight lifting for adults and how many grams of protein do we need?
#######
6. Muscle needs to be fed:
The older you get, the more resistant your muscles are to protein. So you need a bit more to ensure you don't lose them before you're done using them. Government recommendations are useless. They call for 10 to 35 percent of your daily calories from protein. So on a 2,000-calorie diet, that's between 50 and 175 grams a day. Thanks Government!
A better standard for an adult lifter, courtesy of nutritionist Alan Aragon: Shoot for at least 1 gram of protein for every pound of your target body weight. If you weigh 140 pounds now and you hope to drop 20 pounds, you want at least 120 protein grams a day. Since a gram of protein is 4 calories, 120 grams would be a third of your nutrition on a 1,500-calorie-a-day diet, or a quarter of a 2,000-calorie diet.
Livestrong Never grow old article

Read more: Never Grow Old | LIVESTRONG.COM

[graham44]

The knee, the knee. I am back to walking as last weekend I over did. Back at boot camp tomorrow and some dancing this weekend is in the plan.
This was a great article and the part I'll quote is weight lifting for adults and how many grams of protein do we need?
#######
6. Muscle needs to be fed:
The older you get, the more resistant your muscles are to protein. So you need a bit more to ensure you don't lose them before you're done using them. Government recommendations are useless. They call for 10 to 35 percent of your daily calories from protein. So on a 2,000-calorie diet, that's between 50 and 175 grams a day. Thanks Government!
A better standard for an adult lifter, courtesy of nutritionist Alan Aragon: Shoot for at least 1 gram of protein for every pound of your target body weight. If you weigh 140 pounds now and you hope to drop 20 pounds, you want at least 120 protein grams a day. Since a gram of protein is 4 calories, 120 grams would be a third of your nutrition on a 1,500-calorie-a-day diet, or a quarter of a 2,000-calorie diet.
Livestrong Never grow old article

Read more: Never Grow Old | LIVESTRONG.COM

Great article Pink. Both the information on protein and the importance of strength training as we get older. Its a little harder to build muscle when we get older but we can still do it.Obviously the best way to get protein is from eating good food, but for those of you having trouble getting enough protein I drink a whey protein shake after almost every long workout to help repair muscle. I just buy the cheap stuff from walmart. I think its about $15 bucks, lasts a month and think there are about 25g of protein and only 4-5carbs per 1scoop serving. It might not do any good but I like to think that my tired, depleted, muscles suck up all that nutrition and start healing themselves immediately. I also eat boneless skinless chicken breast by the case load. I found a restaurant supply place that sells it for under $1.50/lb and eat about 10lbs a week!
( just fyi skipped going to lake placid yesterday. 13 mi of the bike course is under construction and it was just too nice to spend 3.5 hrs int he car yesterday and 3.5 more coming home saturday...when I can do the same workouts from here. Oh yeah , and my wife was having a bird about it )

[graham44]

weekly tally swim 7326 yds / bike 9:33/ run 33.25 miles
The good news is Im getting in shape, The bad news is my feet feel like hamburger...and Im so tired I think Im going to take a nap. Its 85 and gorgeous outside...but if i dont take a nap I wont make it past 6pm...I feel like Im 90 yrs old

Hooterville saw ur comment on the "up and up" meter in a different forum lol! Good catch...kind of a marketing blunder if you ask me!

[Hooterville]

28.32 walking miles for me this week. Weight finally budged. Down 2.5 lbs this morning. Still 2.5 above my stubborn plateau. Will keep working on it.

[graham44]

Got a cortisone shot yesterday for a foot pain issue ive had for a cpl years now. Did a 2hr run afterward and tried to eat 1/2 powerbar every 30 min (kind of the recommended calorie/carbs per hour you need for a long race) bg was 280 when i got done lol...ate no carbs the rest of day and it went back down just fine, but yikes hope it was just a 1 day thing.

[Hooterville]

Got a cortisone shot yesterday for a foot pain issue ive had for a cpl years now. Did a 2hr run afterward and tried to eat 1/2 powerbar every 30 min (kind of the recommended calorie/carbs per hour you need for a long race) bg was 280 when i got done lol...ate no carbs the rest of day and it went back down just fine, but yikes hope it was just a 1 day thing.

I had a big spike on day one of two cortisone shots, one in knee, one in hip. My spike was 157 though. I stayed higher than normal for about two weeks and then there was a significant drop and it was clear that the cortisone had left the building. Higher than normal meant that my 2 week and 30 day average went from 93/92 to 97/96. Not terrible and the benefit was certainly worth the rise. 6 weeks later and I'm still pain free. The knee got cortisone and synvisc so, in theory, the synvisc is doing the work now. Good luck with the foot.

[PINK]

Shots may be in order for me now due to recent discovery of bone spurs and osteoarthritis in my knee.
I don't know why the doc hadn't seen all of this before.
Anyway, back to walking and only dancing a little bit once a week.
I am giving Met one more try to help me drop this weight.
I will miss boot camp. : )
Reality, reality.

Everybody seems to be doing well and Graham that 47 * water is super cold!
Hope you felt better after that nap,
Deb, hope your insulin goes down to nil over the enxt 6 months!

Pink