There's nothing like positive reinforcement and there's nothing like collective encouragement.

As long as your heart rate (HR) went up even a little bit, you can count it as exercise (does excessive stress count ;))

As for myself, I've resolved to run at least a mile every day this year. The way I figure it, anyone can do at least 1 mile even if you have to pause.

So, I'll start. I ran 2 miles in 12 degree very sunny weather.

Alex

ABELISLE

WELL I have been waking about 30 mins a day
for some time now I dont walk when it is raining
or when there is ice on the walks

but other than that I walk most days

dgrimm60

I like to walk the dog and do it briskly. I view it as an investment.

:)

Or is the dog walking you. LOL

pk

Pete,

Are you still using your treadmill?

Alex

PKRAUSE

NOW NOW be nice

dgrimm60

GAIL

SO does the dog really walk you


smile smile smile smile smile

dgrimm60

Ran 4 miles in the woods near my house. Here's a Google Earth map of where I ran. The red lines are GPS tracks from my Garmin 305 which is a training device that uses GPS technology to track your workouts, record your pace and time and even your HR (heart rate) through the whole workout.

The area on the map is within the confines of Pelham Bay Park in the Bronx, NY. The golf course on the left is Split Rock, the one on the right is Pelham Bay.



Alex

Hey, that's cool!!!

Well, I'm really trying to keep her in the "heel" position when she is on leash (because I want to be the alpha female), but at times she still pulls. She's not bad, though. I just like to walk quickly.

Aren't you going to take Spooky through a training class?

Maybe, but probably not.

I wore it out, and also my nortectrak (sp) machine. I did replace my treadmill with a used one that I really haven't used. I prefer walking outside. I do a 2.5 mile loop each day. I take Jenn's dog with me and pickup trash on the way. The only time I don't walk is when it rains.

pk

I usually work out three times a week, schedule permitting.

Run one mile on the treadmill, sometimes 2.
Lift weights for about 30 minutes.
Swim 2 laps. (about once a week)
10 mins in the Sauna.

I've lost about 20lbs in the last 18mth and feel a lot better

Very nice Lazarus!

At least we know you won't need to be raised from the dead anytime soon

I did 4 miles this morning with the Nikeplus + iPod system which uses a small footpod that inserts into a recess in your Nike+ shoe and a receiver that plugs into your ipod. The new iPhone 3GS models have built-in receivers (think Bluetooth). The system measures your mileage and you overall pace and then you can upload it to :http://www.nikeplus.com

Feel free to ask me anything about this system as I am one of the inaugural "Nikeplus Super-Users" and was invited to their headquarters in Beaverton, Oregon. Here's a pic with me standing next to Alberto Salazar, a former American marathon record holder and winner of countless world-class races



Alex

Cool picture Alex.

pk

Here's a pic of me in my local gym;

ALEX

WAS that picture of a running club?????


dgrimm60

ALEX

WELL IT must be a small club since the picture is small

hahahahaha hehehehehehe hohohohohoho


dbgrimm60

ALEX

WELL it looks like there was others also working
out at the club

dgrimm60

What's they key to increasing your endurance as regards to running. I've set myself a goal of being able to run 5 miles at each workout by June. I just going to extend my running time each time I work out. Any tips?

The rule you must remember is not to increase your weekly volume by more than 10% each week. Take at least one day off each week (Sabbath is just for things like this )On the schedule I've sent you, just slide the week over so that Saturday is your rest day.

Mix up your distances. Don't run the same stuff every day. Try to have one day where you run short fast stuff (commonly called intervals). Since 10K (6.2 miles) is slightly longer than 5 miles. I've provided a link for a basic training program that you can modify based on your needs and time constraints:

http://www.halhigdon.com/10ktraining/10knovice.htm

Feel free to post your workouts and ask questions. I've coached a few people for different distances. I have a few for you. Feel free to answer if you wish and/or send them privately via pm's.

How long have you been running?
How old are you?
What's your ht. and wt.
What shoes are you training in?
What kind of surfaces do you run on?
What is your present training schedule like?

Coach Alex

ALEX

about the group picture was this a running club???

dgrimm60

No, not a club but one of the 1st 12 Nike "Super-Users" in July '08. We were major users, players, runners and challenge creators for the new Nikeplus system and the brand new Nikeplus web site that came out that summer. They invited us, flew us over and gave us approximately $2000 worth of free goods. Plus we got to meet some world famous Nike sponsored runners. All of us knew each other virtually through their web site and got to meet each other in "real" life.

ALEX

WELL now I know

dgrimm60

Last good walk I had was Wednesday, but I still got over 8600 steps in yesterday.

My exercise varies. Some cardio, some strength work.

Want to join a great fitness, weight loss and motivational group? Come join the Church on Saturday (Seventh Day Adventist or SDA) Spark Team at SparkPeople.com:

http://www.sparkpeople.com/myspark/groups_individual.asp

I joined Spark 1/5/2009. I'm 50 pounds lighter than I was the beginning of last year.

Thanks pindoc. I just joined. Looks like a nice site with lots of helpful tools.

Alex (Alex48)

I had heard of Sparks though a Curves group I belong to so joined Sparks today, with your encouragement. how do you join your group?? or do you just log on and start posting??. I do the Curves thing three times at week and walk 2 to 3 miles a day. It is so much easier to do my exercise at Curves than having to do it alone at home. I just did not do it at home but the fun of getting together with others with similar goals makes it a lot more fun and some thing to look forward to each day.

For iPhone/iTouch users:

There are some great apps you can get that will help you and provide the necessary motivation to work out more:

1) 100 Pushups ($1.99)
2) 200 Sit-ups ($1.99)
3) SquatFu (.99)

They provide daily programs/schedules to follow , plot your progress and adapt to your ability. The "SquatFu" app is very cool since you put your iPhone/iTouch in your pocket and its motion sensor detects whether you've used the correct form or not and audibly counts your reps! You can connect to Facebook and post your results and/or challenge your friends. I think the cheapest one is the best. Doing squats is probably the best exercise that combines endurace and leg strength.

Alex (got an "A" on my trial test )

Long distance running is the worst exercise that anyone can do. It shrinks the heart and lungs, and does nothing to lower bodyfat or build muscle tissue. Walkers have my respect. It is a good exercise for your entire body. BTW, here's what I did on my last birthday:
http://www.youtube.com/watch?v=zGG8GKiBbG4&fmt=18

TALLMARK

WELL thank you for the information about long distant
running I have heard before that walking is the best
exerise a person can do

that is brisk walking is the best


dgrimmm60

You keep up that brisk walking dgrimm. It's good for you. Mr. Murphy wishes I would walk more.

RICHARD

WELL thank you I PLAN on keeping up my brisk walking

smile smile smile smile smile


dgrimmm60

You mean that Mr. Murphy doesn't take you out walking enough?

pk

The mind is willing, but the flesh is weak.

pk

Excuse me? Where did you get this information from? If it shrinks the heart and lungs, I guess I should be dead now (I'm 61) but I do agree that it definitely doesn't build muscle tissue due to the buildup of cortisol. But it does lower bodyfat. I know this both from my personal experience and the anecdotal experiences of others.

Why do walkers have your respect but runners don't? Incidentally I still lift wts. like you do. Why do you do deadlifts with dumbbells? I'm a big believer in doing "deads" myself. I routinely do 3 X 10 w/225 lbs. and sometimes go as heavy as 405. By the way, do you do squats? I see you do lunges but I would suggest you use lighter wts. and utilize better form. That also goes for your rows. Don't jerk the wt. but rather use a slower more controlled movement.

Do you do any separate cardio at all or do you get it from your wt. training? You need to work your legs more from what I've seen in the video. Heavy squats should do the trick and if you really want to get a good combined endurance/strength workout, try 20-rep sets of squats.

Lastly, when you do your "push presses" , drive with your legs more and lock the bar above your head. Have you thought of using a lifting belt?

I hope you take this criticisms in a positive way since we are brothers in Christ. I've done both - bodybuilding ( see my pic in an above post and here)
and have done 30+ years of competitive long distance running. You can ask "pkrause" who has seen me run in the Boston Marathon and other races in New England.At one time (when I was 59) I was the global leader in my age group on the Nikeplus web site and at 60 did the GoreTex TransRockies Run, running 110 miles in 6 days at high altitude (9,000ft. - 14,000ft.)

Stay strong, Mark. Your body is the temple of the Holy Spirit.

Alex

Thank you for posting this Tallmark. For sure ... I won't do anymore long distance running.

RICHARD

WHO'S mind are we talking about here????

dgrimm60

Ran a short 3 miles this morning. Later I'll do my 100 pushups, 200 situps, 200 squats and 20 pullups program. It's good to try to mix cardio/aerobic work (besides, the most important muscle we have is our heart) and anaerobic (without oxygen) work to strengthen our core muscle groups.

As someone famous once said, "Temperance in all things"

Hoping all of you reading this will try to do a little something to keep your bodies worthy to be temples of the Holy Spirit. Let Jesus be your workout partner. Listen to some inspirational music on your mp3 players. Pray while you run. Write sermons in your head. But sometimes you'll have to focus really hard as you push through that hard interval workout, running 400 meter repeats on the track or concentrating while doing heavy squats and deadlifts with 300+ lbs.

Have a joyful day folks.

Alex

ALEX

WELL thank you dear brother I am planning on a joyful and
wonderful day

dgrimm60

I noticed something today that I want to share with you

Your emotional well-being has a direct effect on the quality of your workout.

I had a couple of minor drawbacks while doing some errands today which put me in a bad mood. Cosequently I felt weaker in my exercise routine, failed to reach my daily goals and am now more tired that I normally am. (maybe being 61 has something to do with it? )

So, boys and girls, if you're feeling down, you might want to adjust your workout plans.

Alex (the tip for the day)

ALEX

THANK you for this tip

dgrimm60

Well I noticed years ago that if I felt tired or down. That if I worked out I felt much better afterwards. I'd say that I get the same results today. If I wake up and feel tired and I go for my walk, when I'm done I feel much better, also when I do my exercise, I feel much better after, very envigerating. (sp)

pk

PKRAUSE

YES I usually walk right after breakfast
and then agin just before supper

dgrimm60

This is going to be "post my poem" time Occasionally, when I have a good workout in an aesthetically pleasing setting, poetry starts floating around in my head. I know what you're thinking: "Gee, I don't hear any poems in my head when I run/walk/hike."

Morning Sun

Running east into the morning sun
The brightness astounds me
God's grandeur envelops me
There's peace in my world

The soft dirt muffles my steps
Each step closer to my purpose
My body needs cleansing
Or how can God abide in me?

My heart is pounding
My chest pulsates
Where will all this lead
The finish line looms just ahead

But the real finishing line
Lies miles and miles "before I sleep."

Alex

Nice, I can now say that I know a poet. :)

pk

ALEX

WELL that is a nice poem thank you for posting


dgrimm60

PKRAUSE

WELL now I also know a poet

hahahahaha hehehehehe hohohohohoho

dgrimm60

Had a long day yesterday. Sometimes Sabbaths include a lot of work!

But went out anyway. Did 4 miles, then 10 chinups, about 50 pushups, 200 situps then 50 squats. Got to get physically and mentally ready for that big playoff game. I'll be on the field virtually, running, passing, catching and scoring that winning TD (I hope )

Alex

ALEX

SO do you play on a team????

dgrimm60

Yes but in my mind (a virtual reality)

ALEX

OH OK


dgrimmm60

I must be crazy! Nah, it's just this streak I want to maintain which is to run at least a mile everyday this year.

Did 1.2 miles in driving, gusty (blew me off the path twice) rain. Was thoroughly soaked when I came into the house but you know what - I feel good!

Alex

ALEX

WELL I am glad you feel good after that nature run

dgrimm60

All this talk of exercise....


Does anyone follow this routine


When you wake, go up - down up- down, etc gradually increasing the frequency as you are able.


Then open the other eye!!!


I swim a km 3 times a week and do some hand weights, nothing compared to another 61 year old on the board. Having a totally erratic work schedule (I blame the babies) is not always conducive to doing what I would like.

YEAH! ! ! !

Achieved a big milestone - hit the 4000 mile mark this morning with a 5 mile run in the beautiful fluffy snow with new tunes on my iPod! I started charting my mileage on the Nikeplus web site when it started in July '06. This is just my "retired" running phase. LOL In my lifetime of running I have about 50,000+ miles. I have no complaints and praise God only a few minor injuries.

People complain about their knees going out on them and it's true. Running puts a lot of stress on our knee joints. Mine are arthritic but with lots of gym work to help keep the surrounding quadricep muscles strong, they haven't complained to me yet.

All praise has to be attributed to God for giving me good health and the ability to work out! Thank you Lord.

Alex

Way to go, Alex!

Good on you Alex. I am glad you are injury free. In a former
life I lived with a hyperenthused runner. He had done 50 marathons (Races) in about 8 years I think, and is the only person I ever heard of to get a stress fracture of his sacrum from running.

ALEX

WOW 4000 miles since JULY 2006 that is some running

dgrimm60

So when do you go in for a "leg alignment"? LOL

pk

ran 5.82 mi on 1/31/2010 at 7:38 AM with a pace of 9'23"/mi http://nikerunning.nike.com/n/r/en_US/347843229/544379669/?sitesrc=fbk_ab_plus

If you go here, you can visually see my workouts at the Nikeplus website.

Alex (gee! it was very, very cold out there 12 degrees!)

Aw poor baby! LOL

pk

ran 3.42 mi on 2/1/2010 at 7:59 AM with a pace of 9'17"/mi http://nikerunning.nike.com/n/r/en_US/347843229/879938039/?sitesrc=fbk_ab_plus

Sounds a little too fast for me. I probably need to recalibrate my Nikeplus sensor.

Check out my blog today about marathoning and our personal sanctuaries;

http://abelisle.blogspot.com

Alex

This was when I was invited to Nike HQ as a Nikeplus "Super-User"

I agree with that. :)

pk

Yes indeed! I'm much slower than it (Nikeplus sensor) told me. I recalibrated it on a measured course and it's now showing me plodding along at a more accurate pace. There's nothing like truth in advertising!

ran 1.7 mi on 2/2/2010 at 8:08 AM with a pace of 10'35"/mi http://nikerunning.nike.com/n/r/en_US/347843229/2020749058/?sitesrc=fbk_ab_plus

Alex

Did a Superbowl workout this morning. Being 16 degrees also helped my decision. Went to my gym, started with 30" on the treadmill at 1.0 incline doing intervals. Then some dips, deadlifts, lat pulldowns, calf work and some power cleans.

I'm ready. Are you?

Alex

ALEX

I am still doing my walking most days

dgrimm60

Did 2 miles in the NYC Blizzard of 2010! Put vaseline on my face, stayed focused on the path before my feet and did 2 miles! Just a little manufactured excitement - man vs. Nature - usually Nature wins!

Alex

He must have been running in a contorted position, pulling his back somehow.

Ran 4 miles in the snow, ice and cold after our blizzard here in NYC, Takes a lot out of you! Whew . . . Then my wife and I hit the gym for a workout together.

You know what they say: "If you play together, you stay together."

Alex

Ran in the falling snow this morning. It was beautiful with all the snowcapped trees, everything so white and pristine. The run was secondary to the pure aesthetic pleasure provided by Mother nature.

If it's snowing your way, try to get out and appreciate it. God made it for our pleasure. Enjoy.

Alex

ALEX

YES it has been snowing a lot for my area lately

and yes it is pretty and I have been out shoveling
and sweeping the snow off the side walks

dgrimm60

Posted a blog about this morning's trail run here:

http://abelisle.blogspot.com "Running with squirrels"

Alex

ALEX

thank you for the intro and the pictures

I an still taking my walks

dgrimm60

I used to do 1200 pushups a week. Then I switched to chinups (a lesser amount of course).




og

OG,

I'm impressed!

Worked out with my wifey at the gym yesterday then come home to find out that someone I know who is a world-class athlete has been banned for 2 years for drug use:

http://masterstrack.com/2010/03/7977/

Here's a pic of me with him and another top Master's athlete:



Drugs, deception and disappointment!

Alex

ALEX

THAT IS A SHAME

dgrimm60

Pretty sad what sports is doming to.

pk

Tuesday, March 16, 2010
Two 1sts: longest run and 1st race of the year

I've come to accept both my age, my slowness, my fatness and most importantly my new mind-set about competition. Basically it comes down to : "Big deal" - I've been there, done that, got to live in the now. There aren't too many average Joes in their 60's competing out there. The ones who are were always at the top of their class and kept their racing weight plus or minus just a few pounds.

Now that I'm retired, everything as slowed down a lot! No more stress, no more worries, no more drive - just "chillin'" as the young folk say. Coming to this place wasn't easy in the frist few years after I retired but it's been 6 years and I've sort've come to grips with it. Definitely need more naps though.

But I've devised a way to fake sporting ambition. I've concocted a yearlong running streak for myself. All I have to do is run at least 1 mile a day every day. Sometimes I go longer because I want to and sometimes I go longer because 1 mile just isn't enough. Aha! there's nothing like fooling oneself. But today I decided beforehand to go long - 7.5 miles. Why? Because I've entered a 12K race in San Francisco this Sunday which is nearly the same distance (but significantly hillier). No pressure, an easy effort, except for that nasty hill up to the Golden Gate Bridge from Sausalito. Damn, that hill is tough!

Wonder how my friend will do. She's been having a tough time with her races lately. She's finishing them in a supine position. Our mutual joke now is that it's better to finish standing than supine. As for me, I'm approaching this with a unique mindset for me, one who has raced hundreds of times over the years, usually always trying to push the pace. Not on Sunday. It's going to be a social event first - race second. Plus I'm entered in the Clydesdale division = males over 200 lbs., women over 160 lbs. I think I might be the fastest fat guy in the 60-64 age group. We'll see.

I'm presently in San Francisco at a friend's home overlooking Golden Gate Park. Just finished a taper run for my 12K race across the bridge from Sausalito to Fisherman's Wharf. Big race tomorrow in NYC (Half Marathon) and some of my U.K. friends are also running a half tomorrow. One guy from England is over here now hoping to race a 2:40 in the L.A. marathon - that's smokin' fast!

Alex

Did a comparison test between my Garmin 305 and my iPhone RunKeeper app to determine their GPS mileage accuracy. Found only a .02 mile discrepancy agter nearly 6 miles.



If you click on the link to the RunKeeper site, you can see some of the pics I took will doing this hike.

This is the Garmin activity for the same hike:


Alex

Beautiful day. Warm and sunny but the trails are very wet and muddy from all the rain we've had in the Northeast. Here's my brief activity for the day:



Alex

Early morning run. Check out the pic I took of the sun just above the horizon.





Alex

Nice cool, cloudy morning. 1st run since breaking my streak. Guess I'll have to start a new one?



Alex

Took mountain bike out on trails in Yonkers. I'm out of shape but found the right gears for the hills. Got to use the summer to get back in shape and drop some pounds.



Alex (currently 6'1" @ 235 lbs.)

About time Alex, I was going to say something, but hoping you'd figure it out your self. LOL

pk

My wife and I have decided to hit the gym early in the morning, Mon. - Fri. and mixing our exercises each day. She especially needs the spinning bike for her new bionic knee (had a knee replacement).

I'm still trying to get my body to work that early, especially with tough exercises like squats and deadlifts.

How are you guys doing with your exercise routines?

Alex

Deadlfts and squats - the key to overall strength

Anyone know how much this bar weighs?



Alex

The bar weighs 45 lbs. The whole ensemble weighs 225.

Congrats Richard - you win the grand prize = satisfaction

This is what squats can do for you:



Alex

Isn't she pretty?



Alex

Is that the beach in the background? Orchard or?

Yep - Orchard Beach - I rode there to watch the summer basketball tournament they have every year - som pros play sometimes

Cool, years ago they didn't have that there. I remember when we used to go to Jacob Reese or was it Jones Beach? and they used to have those courts where some really good players came.

ALEX

THAT looks like a nice bicycle

dgrimm60

Took a treadmill fitness test this morning. It gives you an estimated VO2 max reading after asking your age, sex and weight.

It puts you on a 5% incline for 5 minutes and reads your HR to get a baseline.

Since I speed walked it at 4.5 mph, I'm wondering how I'd score if I jogged it instead? Will find out tomorrow.

BTW, I only scored "above average" - now I have something to work towards - getting an "excellent" rating.

Finding out what your VO2 max score provides one with an excellent evaluation of one's fitness.

Check this out: http://www.brianmac.co.uk/vo2max.htm

Alex

Did a 4.5 hour trail hike today. Whew! I'm tired. Thankfully it was only 80 degrees.



Alex

ALEX

it has been so hot here lately
that all I am doing is my morning walk


dgrimm60

A bridle path, a golf course (Split Rock) and 3 whitetails(deer) in the woods! Couldn't ask for a nicer early morning hike. The deer had large fluffy whitetails(about 2 feet long!) that caught my attention. Needless to say they bounded away and disappeared as if then vanished into mid-air.

Tried to outride the rain. Doesn't work. Thunderstorms are way faster! Especially on a mountain bike.

Did a very, very strenuous hike in the Muir Woods in the Marin headlands near San Francisco.

http://connect.garmin.com/activity/85241984

and pics here:

http://www.facebook.com/media/set/?set=a.10150178859233285.316001.523513284

Making a comeback by watching my diet and drinking lots of water. I'm thoroughly pleased with this workout!

Natural bodybuilding is the healthiest activity there is. It gets oxygen to all parts of the body, re-shapes the body, and corrects the posture. No running or hiking can do all that, but I do think hiking is a wonderful exercise. Much better than running.

I agree. I also do "natural bodybuilding" but not as religiously as I did when I was younger. I've done many different sports from tournament basketball, bike racing, duathlons, running, hiking, bodybuilding, gymnastics.

How about you?

Four weedeaters. Almost every season I get a workout just trying start the weedeater, then I get a break and go to the store and buy a new one. Last year, I got two seasons out of a Troybilt. Ironically the Troybilt started and ran the first time I tried it this season, but completely failed when it ran out of the gas left over from last year. Three years ago I got a second season out of one weedeater by replacing the carborator, which almost cost as much as a new one.

I am stronger, more flexible, and have greater endurance now at 60 than I did at any other time in my life. I was a professional boxer when I was 27-29 years old, and I'm still in better shape than I was then. I owe it to the following:

1. Positive mental attitude. (I never thought that I would get old. And I haven't)
2. Drink about a gallon of distilled or RO water per day.
3. Don't miss workouts.
4. Always push to be better.
5. Avoid from meat and dairy.
6. Have a suntan 12 months a year.
7. Ask God for daily strength.

Hi Tallmark

Why don't you post some of your workouts here. I think I saw a YouTube video of a gym workout that looked ferocious. I'm 62 so just 2 years older than you. Feels good to be in better shape than most others younger than ourselves, doesn't it?

Alex