Yes, thanks for noticing! I can't believe just a few weeks ago I was having a hard time doing 65lbs on deadlifts, now I'm on 85 and it feels great! I admit, I keep you in my mind when I'm doing them; I read somewhere you wrote "I can deadlift over 100lbs. I feel good. I feel strong" (or something close to that). I keep thinking someday I'LL be able to deadlift that much weight, and make all those guys in the gym jealous, hahaha. Come to think of it, I hardly ever SEE guys deadlifting!
Hardly anyone doing squats, either. At least not any barbell squatters. I see women on the Smith machine doing them, and women doing body weight semi-squats, but no men. I don't think I've ever seen a man doing squats on even the machine. Do they think it's unmanly to squat? Hmm...
So, was talking to my husband today about my workouts, sort of joshing him that he won't do freeweight workouts (he has arthritis bad, and really can't do it), and joked "I can deadlift 85 pounds, what can you do?" And after bragging that he "used to deadlift 500 pounds!" (yeah, when you were 25, haha), he said he was surprised I was "only" lifting 85 pounds, because "your legs and rear are really strong; they are the strongest muscles in the body!" And he reiterated that when I told him I was doing 80 pounds on the lat pulldowns. "If you can pull 80 with your upper body, you should be able to lift twice that with your lower body!" Hmmm....that's true, it occurred to me. (And no, I didn't rush out to the gym and put 160 lbs. on the barbell, don't worry. :-) I used to push 170lbs. on the leg press machine, back a few months ago when I used that machine regularly. But for some reason, the barbell deadlifts are really hard for me; during my first NROLFW workout I used 65 lbs. and almost couldn't do it. My legs shake some. I think it's because the free deadlift uses many more muscles and balance than the press machine, and some of those muscles I hadn't really worked before. Well, the upshot was that I decided to up by 10 pounds today on deadlifts, instead of the 5 I would have upped. After all, I reasoned, I'm down to 8 reps, so I should be able to do 95 okay. And I did. I had a little shaking during the last two or three reps, but all in all it was fine.
But I do wonder this about the deadlifts: since the weight is not only being lifted by the lower body, but has to be HELD by the upper body, won't I reach a point where I could lift more weight with my legs, but my arms won't be able to hold that much weight? I already feel it in my forearms some when I have the barbell hanging. What is the anatomical physics of this, I wonder?
All that said, here's my workout.
Deadlifts: 95/8, 95/8, 95/8
Shoulder Press: 17.5/8, 20/8, 20/8
Lat Pulldown: 85/8, 85/8, 85/8
Lunge: 25/8, 25/8, 25/8
Ball Crunch: 15lb DB on chest/20, 15/20, 15/20
Amazing that just a few weeks ago, 12 lbs. was hard for shoulder presses! Second set today was hard, and third was very hard with 20lb. But 17.5 seemed easy with only 8 reps, so I upped it. Will stick with 20 for next time.
Third set of lats was hard.
Just realized after my last workout B that lunges were supposed to be alternating legs. I was doing all reps with one leg and then changing! Today I alternated and they were somewhat easier. I have to work on activating glutes more, I think. The forward step and lunge dip is easy, it's the pushing back to start that is hard. I wobble.
Ball crunches are too easy; have to find an alternative. Even with the weights and feet on the bench, I don't feel like it works my abs that much. Might go back to long lever crunches with weight.
On the bright side, my two standards for my progress are weight and waist measurement. My weight has gone down, which is not necessarily good, since I didn't really need to lose "weight", just fat. But after a quick 4 pound drop since the beginning of the program, I seem to have stabilized at 123. But even with the weight down, my waist had refused to budge below that damn 28"; (see below my posts on my waist size). Today it was 27.5", hooray! Let's hope it stays there. As long as my hips and butt don't get too much smaller; I guess I'll have to work on upping weight for lower body to keep my glutes and thighs bigger (I tend to be small there). Oh, to be one of those women with a tiny waist, or at least a larger difference in the waist/hip ratio to make it look like my waist is smaller....sigh.....I am what I am.
Squats were challenging, but I didn't feel overwhelmed until the very last rep on third set. I knew I wouldn't have been able to do 9 reps on that set, 8 was IT; but that's where we're supposed to be, I think, so that was good.
Push ups are amazingly easier than they were a month ago! I used 25 lb. plates to elevate my feet just a couple of inches, since last time the floor ones were pretty easy. I can now keep my elbows in where they should be, and I don't even need dumbbells for my wrists. Is it possible my wrists are getting stronger too? I guess they would have to be. I am psyched at the progress.
Rows were challenging too; the last set was pretty hard, but I managed to keep form, I just couldn't pull back quite as far on the last couple of reps.
Went back up to the higher step on Missjane's advice, but kept the 17.5 pound dumbbells. VERY HARD! I have decided to do what I have read some people here do, and pause after lifting back foot off the floor, to make sure the lift is all with the step foot and leg. I HATE HATE HATE step ups! They make me lose my breath and I have to rest at the top of the step every rep to pant for a few seconds and force myself to lower and do another rep. And my rests during this superset are never only 60 seconds. I was needing at least 120 to just catch my breath and get my heart rate down from the frantic pounding. Why are these so hard? Why, why?
On jackknives, I only attempted pikes on the first set. I managed all 15, but the last one I had to pause before and psych myself up for it: "one more, just one more" and it was really hard. The last two sets I just relented and did tucks, and even with those the last set was excruciating. I wrote on my log sheet the note "dying!" after the third set. I thought these were supposed to get easier?!?! Maybe it's a sign that I'm working harder during the first four exercises now, that jackknives are so hard at the end of the workout. My legs are just more tired than they were at the beginning of stage 1.
Husband said last night that he can notice some more definition to my rear/top of hamstrings area. Glad! That is the area I am really wanting to sculpt more. Workouts must be working.
Re: Lat Pulldowns v.s. Deadlifts: Your husband is correct that you should be able to deadlift more weight than you can lift with your upperbody. But, a machine lift is not the same as a freeweight deadlift. You can cheat on a lat pull down (not saying that you are) but not so much on a deadlift. Also, a machine which stabilizes the weight is way different than a free weight, but you already know that. I can do tons of reps on the lat pull down station set at 180lbs. But, I can struggle to get 8 reps of real chinups at a BW of 177lbs.
Re: Lat Pulldowns v.s. Deadlifts: Your husband is correct that you should be able to deadlift more weight than you can lift with your upperbody. But, a machine lift is not the same as a freeweight deadlift. You can cheat on a lat pull down (not saying that you are) but not so much on a deadlift. Also, a machine which stabilizes the weight is way different than a free weight, but you already know that. I can do tons of reps on the lat pull down station set at 180lbs. But, I can struggle to get 8 reps of real chinups at a BW of 177lbs.
Good point; I hadn't thought of it that way. Now, by cheating, do you mean those guys who load up the weight, grab the bar, and lean back with every rep while pulling it down really fast? I see that a lot, and it was definitely not how I was taught to use the lat pulldown. It makes me laugh, but then, perhaps they think it's working their core more that way?
Hooray! I finished all 8 A Workouts; I am so happy! :-)
Is it possible my wrists are getting stronger too? I guess they would have to be. I am psyched at the progress.
Congratulations on nearing the end of Stage One! It looks like you've done really well. Just think of it like this - those nasty step ups have helped sculpt the top of your hamstrings. They're worth the struggle (but I still hate 'em! )
You'll want your wrists to be stronger for when you do the front squat push/press in Stage Two. I found these to be quite brutal on the wrists and I had to really practice the technique.
Have been browsing through others' logs here, and some of the really early NROLFW threads. I was reading Cassandra's posts in a nutrition thread, and now I'm confused about some things. I ordered her Women's Health book, because I want to find out more about her thoughts on nutrition, because she seems to advocate some low-carb diets, with ratios different than what's in NROLFW. I have been focusing on hitting 40/30/30 like the book advocates, but then I read that she had research on how carbs relate to belly fat and insulin resistance. Now, I have always carried my fat around my waist, and I also have always been a sweet junk food junkie. Loved the cake, cookies, ice cream, chewy/fruity/sugary candy stuff. I ate that way for decades, and never had a weight problem, just that stubborn fat problem. But I also never had any diabetic tendencies like people always warn that sugar eaters will get. I don't know much about insulin resistance, and what exactly that means, but I know my bloodwork always tests out just fine, and I have never had any ill effects from eating all that sugary stuff.
According to something I read by Cassandra, the carb/sugar eaters will tend to carry weight around the waist. The solution that she appears to advocate is a low-carb plan. But information in NROLFW seems to say that low carb plans are not healthy. So I'm confused. Also about types of carbs. Is it ok to eat carbs like veggies as much as you want, but just not ok to eat bread/pasta type carbs? And what the heck will I eat if I can't eat bread? How does one make a sandwich without bread? I have been thinking a whole wheat bread sandwich with lean meat and tomato, spinach, avocado is very healthy. Am I wrong?
Can't wait to get her book to find out more. If it is true that I can lose the belly fat, I'm willing to start her diet, because I will do almost anything to slim down the stubborn belly pooch and love handles. However, there are references in the reviews to some kind of supplement she says to add to almost anything, and it sounds kind of weird.
Now I know why my log isn't subscribed to and responded to much after reading some others. . . . it's not humorous enough, and it only deals with my workouts and diet. I'm not logging my whole life on here..... Maybe I should call it the Serious Questioner's Log instead.
Some of us subscribe to logs by using the subscribe button, not by announcing it in a response.
Others of us read all the new posts and logs without respect to having subscribed or not.
AFAIK, Cassandra tends to favor a lower carb approach in general and she's done her research in that area at UCONN with Vogel I think. In NROL4W she wrote it for a general audience who might not have been open to radical diet changes - different audience than her own book with her own recommendations.
If you do go low-carb, bread will probably be out because it is too carb concentrated to meet your goals. So just eat the insides, or wrap it in a lettuce leaf or a low carb wrap. No big deal.
"Healthy" is not a terribly useful term in my opinion. Whole grain flour is probably preferable to bleached white flour, but don't kid yourself, it is still a processed food (flour) and not in the same league as eating wheat berries or other really whole grains in their whole form. Some will tell you grains are not "healthy" - you have to read up for yourself and decide for yourself.
How much traffic you get to your log also depends on how often you post to others' logs too. Just a thought.
In my experience, the problem with carbs is that you can eat a lot of calories and still not feel as satiated as you would from say a fat or protein source. That said, my understanding is that you should always concentrate on getting your protein first and foremost and then your carbs and fats. Veggies for carbs are a much better deal than breads or grains because they're not nearly as calorie dense, and have other nutrients (like fiber) which provide benefits as well. As for eating a sandwich without bread, I understand that lettuce leaves can be used instead. Hope this helps.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
How much traffic you get to your log also depends on how often you post to others' logs too. Just a thought
I wasn't really whining. I don't get hurt very easily. I just happened to notice that the logs that get tons of posts are very humorous, which makes sense. And I take your point about posting to other logs. I am pretty new here, and I have been trying to catch up on the way old posts from the original release of the book, because they are excellent, and many of my questions are answered there. I also work a demanding full time job and I am a (semi) single mother of two young boys, so I haven't had too much time to post to others, although there are several people's logs I plan to comment on now that the kids are away at camp and I have some alone time.
Quote:
Originally Posted by LisaS
Some of us subscribe to logs by using the subscribe button, not by announcing it in a response.
Others of us read all the new posts and logs without respect to having subscribed or not.
AFAIK, Cassandra tends to favor a lower carb approach in general and she's done her research in that area at UCONN with Vogel I think. In NROL4W she wrote it for a general audience who might not have been open to radical diet changes - different audience than her own book with her own recommendations.
If you do go low-carb, bread will probably be out because it is too carb concentrated to meet your goals. So just eat the insides, or wrap it in a lettuce leaf or a low carb wrap. No big deal.
"Healthy" is not a terribly useful term in my opinion. Whole grain flour is probably preferable to bleached white flour, but don't kid yourself, it is still a processed food (flour) and not in the same league as eating wheat berries or other really whole grains in their whole form. Some will tell you grains are not "healthy" - you have to read up for yourself and decide for yourself.
I did not really know how one subscribes. This is nearly my first forum experience, and I have yet to figure out the "ins and outs" of it. I actually thought that you had to post to subscribe to a thread. I guess I'll have to check out more of the options, it's probably there.
As to the term "healthy," I am of the school that was taught that refined (white) flours and sugar and butter and cream are "unhealthy" and any type of wheat flour, veggies, fruits, low fat dairy products are "healthy." I am new to the nutrition aspect of training, having always done the weightlifting portion of it without any change in diet. That took me as far as it could, and now I am finally realizing that I have to change my eating habits. I started out dropping all the sweets, and upping whole grains (what I think of as whole grains) like old fashioned oats, 100% whole wheat flour, brown rice, as well as veggies and fruits and fat free yogurt, whey protein, etc. I realized immediately that it is hard even so to keep my carbs down to 40%, although with tracking on Fitday it is easier because I can test out combos before eating them. Today I attempted to lower carbs even more, and did ok; my ratio today was 29C/38P/32F.
Part of the trouble is that I have a high metabolism already, so my maintenance calorie level was over 2000 even before starting NROLFW; with the extra demand of the workouts on this program, it is hard to eat enough to not be starving unless I eat the bulky rice/beans/oatmeal/bread/cake/ cookie products. I guess it will be an experiment to find enough sources of protein to keep me feeling full. I am enjoying this ride, though!
Did an interval workout tonight after work. I did sprints on the treadmill, a happy time for me, since I had to give up running at all a few months ago due to my patello-femoral pain. My knees just aren't built to endurance run, and I had forced them past the point of unhappy to excruciatingly angry, and ended up in PT for a while to get over it. I have been scared to run since then, but I have been totally pain free for a month now, so I figured I'd try it and take it easy. I did 1 minute sprints with 2 minute walks, for 7 cycles, and I have no pain at all. Then I did my 5 minute rest and 20 minutes steady on the elliptical after that. It feels so good to do the cardio stuff.
In stage 2, I was looking ahead at it, and yay! I get to do intervals after every workout B! BUT. . . .I also have to do those cursed step ups again! I thought I was over those for a while, sob sob.
To subscribe, just go to the top of the page and click on Thread Tools and select Subscribe. You automatically subscribe if you post in a log and you can see what you've subscribed to if you click User CP at the top of the page. It's taken me a while to get used to it all!
I'm of the type to just look at all the logs I'm interested in but I don't necessarily post anything, just see how that person is getting on. You are just a few workouts behind me so it's interesting for me to read your log - so *subscribed*! But you're right, the higher the entertainment value of a log, the higher the traffic. My log seems a bit absent of entertainment!
Congrats on the intervals - I enjoy them but haven't tried the 5 min rest followed by steady state but I want to.
I feel the same way about swiss ball crunches as you do about step ups (although I dislike them too!). I thought the swiss ball crunches were over then looked at the other stages and they're everywhere! The way I see it, the more you do step ups, the more you'll improve your technique and the more you'll benefit.
Have been browsing through others' logs here, and some of the really early NROLFW threads. I was reading Cassandra's posts in a nutrition thread, and now I'm confused about some things. I ordered her Women's Health book, because I want to find out more about her thoughts on nutrition, because she seems to advocate some low-carb diets, with ratios different than what's in NROLFW. I have been focusing on hitting 40/30/30 like the book advocates, but then I read that she had research on how carbs relate to belly fat and insulin resistance. Now, I have always carried my fat around my waist, and I also have always been a sweet junk food junkie. Loved the cake, cookies, ice cream, chewy/fruity/sugary candy stuff. I ate that way for decades, and never had a weight problem, just that stubborn fat problem. But I also never had any diabetic tendencies like people always warn that sugar eaters will get. I don't know much about insulin resistance, and what exactly that means, but I know my bloodwork always tests out just fine, and I have never had any ill effects from eating all that sugary stuff.
According to something I read by Cassandra, the carb/sugar eaters will tend to carry weight around the waist. The solution that she appears to advocate is a low-carb plan. But information in NROLFW seems to say that low carb plans are not healthy. So I'm confused. Also about types of carbs. Is it ok to eat carbs like veggies as much as you want, but just not ok to eat bread/pasta type carbs? And what the heck will I eat if I can't eat bread? How does one make a sandwich without bread? I have been thinking a whole wheat bread sandwich with lean meat and tomato, spinach, avocado is very healthy. Am I wrong?
Can't wait to get her book to find out more. If it is true that I can lose the belly fat, I'm willing to start her diet, because I will do almost anything to slim down the stubborn belly pooch and love handles. However, there are references in the reviews to some kind of supplement she says to add to almost anything, and it sounds kind of weird.
Now I know why my log isn't subscribed to and responded to much after reading some others. . . . it's not humorous enough, and it only deals with my workouts and diet. I'm not logging my whole life on here..... Maybe I should call it the Serious Questioner's Log instead.
I'm a low-carber. It's what works for me. I probably went about 6 months without a sandwich or bread from Jan 2008 - June 2008! Now, I am on some pretty extreme cycling, as I zero in on the last teeny bit of fat, so I am eating low carb some days and then EXTREMELY high carbs on others. I, like you, also carried my fat in the lower ab region. I have found that a low-carb way of eating absolutely helped me (and continues to help me) with that area. Absolutely.
When I most all of my weight, I used TNT Diet. So, yeah, no bread! All of my carbs came from vegetables only. What did I eat? Lost of protein, fat, and veggies! You'd be surprised how easy it gets after a while. And, it sure did work! It's not for everyone, but I now find that if I get my carbs too high, the first place I can tell is the abs area.
I'm of the type to just look at all the logs I'm interested in but I don't necessarily post anything, just see how that person is getting on. You are just a few workouts behind me so it's interesting for me to read your log - so *subscribed*! But you're right, the higher the entertainment value of a log, the higher the traffic. My log seems a bit absent of entertainment!
Congrats on the intervals - I enjoy them but haven't tried the 5 min rest followed by steady state but I want to.
Well, we'll just have to roll on over to your log and throw in some humor, won't we? What are you partial to, Monty Python? Seinfeld?
My husband fancies himself quite a one-liner, I could send him on over, haha.
I love the Alwyn-style intervals/steady state. I used to dread getting on a machine and cycling/stepping/running for 45 minutes straight or more, it was so boring. When I started his method I was surprised at how fun it is. The intervals are short, so no time to get bored, and it's hard work, but then after the rest, I have so much energy for the steady state part. It really feels like I am burning more fat this way, so I hope it is true.
Quote:
Originally Posted by missjane
I'm a low-carber. It's what works for me. I probably went about 6 months without a sandwich or bread from Jan 2008 - June 2008! Now, I am on some pretty extreme cycling, as I zero in on the last teeny bit of fat, so I am eating low carb some days and then EXTREMELY high carbs on others. I, like you, also carried my fat in the lower ab region. I have found that a low-carb way of eating absolutely helped me (and continues to help me) with that area. Absolutely.
When I most all of my weight, I used TNT Diet. So, yeah, no bread! All of my carbs came from vegetables only. What did I eat? Lost of protein, fat, and veggies! You'd be surprised how easy it gets after a while. And, it sure did work! It's not for everyone, but I now find that if I get my carbs too high, the first place I can tell is the abs area.
I was amazed when I started tracking to find which things are high in carbs; I really have very little knowledge of food nutrition/composition. I figured I'd have to stay away from cheese, and eat more bread! Well, at least I can up the peanut butter and cheese some, I love those, and it will help me keep the calorie count up. If you say it helps with the ab fat, I will try it, I will!
One more thing; you keep mentioning veggies for carbs. What about fruit? I could eat more carbs easily if fruit is ok. I love it.
Well, I stayed away from fruit, too, for a long time, as most are high in carbs. I slowly added back berries, apples, and some of the lower carb fruits.
Now I know why my log isn't subscribed to and responded to much after reading some others. . . . it's not humorous enough, and it only deals with my workouts and diet. I'm not logging my whole life on here..... Maybe I should call it the Serious Questioner's Log instead.
I have that with the men's strength training blogs8 I want to follow them, but they're mostly just lists of weigths lifted. Boring! I want to comment on them, but there's only so many times I can go "Nice bench, dude" without feeling very silly
I have that with the men's strength training blogs8 I want to follow them, but they're mostly just lists of weigths lifted. Boring! I want to comment on them, but there's only so many times I can go "Nice bench, dude" without feeling very silly
Oh, yah; I understand. Actually, I started this as a way for me to keep track of my own workouts, anyway. I'm really more like a man than a woman anyway . . . .well, a tomboy type. Besides, I have eight million things going on in my life right now; I don't have a lot of time to spend here. But I'll check on you in your log, because it is funny. Comic relief, it's needed, you know?
Well, I still have the special workouts, but the last of the real ones. I can't believe how far I've come in only 5 1/2 weeks! I really liked B better than A.
Presses were really hard; 20 seems to be a max of some kind for me. I lost form on the 8th rep of second set and the 7th and 8th reps of third set.
Lunges are getting better, form improving, but they still wipe me out. By the last set I was losing form some. Wobbly.
Wanted a 20lb. plate for ball crunch, but we only have 10 and 25 at gym, so I started with 10, then wanted to up it, so tried 25, but couldn't find a plate nearby, so used the dumbbell from my lunges. That was a mistake; it's hard to hold. Also couldn't find an empty bench to put my feet on, or a ball the right size. I had to use a bigger ball, and put my feet on the wall. Not sure these worked out too well today.
Shouldn't go to the gym at 6pm. Way too crowded.
I have been playing with my macros yesterday and today. Trying to lower carbs on advice/reading, in order to target belly fat. We'll see. Today I did 23C/42P/35F. I ate a total of 237g of protein today! When I started this program, a coworker of mine who is into fitness, lifting, running, cycling, etc. saw my Fitday chart for that day, when I had 161g. protein, and was amazed. She said "that's SO MUCH protein! You'd better make sure you don't get constipated with all that protein."
Wonder what she'd think about 237g.! (And I have never suffered from constipation in my life. I'm not even sure what it would feel like!)
I maxed my calories at 2236 today, it was a lifting day. I have figured out that my maintenance is 1900-2000 on non-lifting days, and 2200-2300 on lifting days. Before I was eating at those levels, I kept losing weight, and was tired all the time. Now I have more energy, and weight has stabilized at 123. Still a bit lighter than I want to be, but I don't want to gain fat to up the number, so we'll see where just lifting and eating lower carb takes me.
Michael Jackson is dead. Big Whoop. The women at work walked around all afternoon like they were stunned. They kept saying "Oh my Gawd! Michael Jackson died! Can you believe it?" And texting their husbands, children, friends, just to say the same thing. Yeah, the world lost a really valuable producer today. I kept my mouth shut. If I hadn't I'm sure I would have said some jokes they wouldn't have appreciated. People die. Life goes on.
Feeling tired this evening. Could be because of really busy day at work, but I wonder if also because lunch was late, 3pm, and high carbs. I ran out of food at home, so made a huge fruit salad for lunch. I added two cups of yogurt and two scoops of protein powder, thinking that would up the protein ratio for today, but to my surprise, yogurt (and milk) have more carbs than protein! I wouldn't have thought that. I also had Grape Nuts for breakfast, which I don't usually do, because they are all carbs. So now I am dragging, and I wonder if it was the high carbs. Am going to eat chicken for dinner, try to up the protein. Maybe I am one of those people who like low carbs. I felt really good yesterday with low carb. But have only been tracking low carbs for a day or two, so not long enough to come to any conclusions.
Missed my afternoon snack because of patient load at work (well, lunch actually, had morning snack split into two snatched sessions at 11 and 1, then lunch at 3, with no later snack). My body was getting used to eating at 7, 1030, 130, 430, 730. Blah day. Am on call tonight, too, sigh. . .
Was going to do some intervals tonight, but think I'll skip it and try to sleep early.
Well I didn't get to sleep early, and I did get called in to work at 11:50, for a hectically busy night. I didn't stop until 4:30am, came home and slept from 5-9. Have been exhausted all day. Couldn't decide if I should go to gym today and do first special workout A or wait until tomorrow after work. Finally decided to do it today, but sort of wish I hadn't. Worst workout I've had in a long time. And it was only the progress check!
So here is my lame workout. And I couldn't remember if the special workouts are just one set AMRAP, or two, like the first workout was. I only did one set of everything, anyway.
Squat: bar only/50
Push Ups: 45degree/25
Rows: 40/60
Step Ups: 12.5/15 each leg
Jackknives: Tuck/20
By the time I got to step ups I was ready to fall down with exhaustion, so I admit I didn't even really give it a go. Almost stopped at 8 reps with second leg, but forced myself to do the 15. Still hate these; don't feel I've improved at all.
I know normally I could do more tuck jackknives, but same problem as step ups; tired.
I don't even have anything to add to this. I want to sleep, sleep, sleep. LAME LAME workout today. Hell.
I feel GREAT! Just did the best interval workout. After my slump yesterday, I felt like kicking it up again today. Got on the treadmill and did interval sprints:
3 min. warmup at 3.0mph
1 min. at 6.0 mph
2 min. walk at 2.7
1 min. at 6.5
2 mins. walk
1 min. 7.0
2 mins. walk
1 min. 7.5
2 mins. walk
1 min. 7.8
2 mins. walk
1 min. 8.2
2 mins. walk
1 min. 8.5
Then I got off, was going to do Alwyn's 5 minute stop, then steady pace on the bike, but when I was done with the break the bike was taken. I didn't want to do the elliptical because I'm bored with it, and I didn't want to do steady runnning because of my knees, so I decided to do some more sprint intervals instead. Got back on treadmill:
1 min. warmup
1 min. 6.5
2 mins. walk
1 min. 7.0
2 mins. walk
1 min. 7.5
2 mins. walk
1 min. 8.0
2 mins. walk
1 min. 8.5
3 mins. walk cooldown
Came home and had a protein berry smoothie. Now I'm relaxed and happy.
Slightly worried about how my knees will be tomorrow; I was starting to feel slight shin splint pain on the last two intervals, but no knee pain. I have to keep the running down I know; no more steady 45 min. runs like I was doing last winter that messed my knees up so badly. I figure that since tonight was only 12 minutes of actual running, with rests between, I should be ok.
) 
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