An article on HIIT’s and the secret to longevity.
https://www.yahoo.com/news/secret-longevity-4-minute-bursts-152538352.html?guccounter=1
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Today turned into 5.2 ,miles of walk. 4.2 to dinner and 1 home. If CC let me share the data, there is funny point in the walk were we walked around a block–we’d hope that street we were on connected to another street but it didn’t so we have a cute little bowtie in the map of our walk
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I avoided running for over a week to let a knee rest. Today was 48 degrees, and I had considered a run. But my husband (more sedentary) suggested a walk a local park rediscovered last week, so we did that. Later I did get outside for a 6 mile bike ride, not so easy in the late afternoon wind… but I did it 
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Been MIA here and was mostly just walking (fast and some uphill, but not running) but had a bout of lower back pain likely due to my core muscles getting weak due to no time in the gym. Started back on video classes from the gym, including more yoga, a 30-minute all core, a kick-boxing and a HIT type workout. Still walking too. Yesterday started with a 60 minute power yoga, then about 45 minutes of the HIT class and then a 3+ mile walk. Day before did kick boxing and core, with some dumb bell strength training.
After new years, have to get the eating back on track. Too many goodies around at the moment.
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@mom2and - Your exercise habits are inspiring! I too need to get my eating back on track after the holidays.
Last year I created a few specific “HealthyHabits - xxx” food threads (xxxx = Fats, Calcium etc) in Parent Cafe. In a few days I plan to start a new, general “HealthyHabits - Food tips” thread. It seems a good topic for January, especially since so many people make New Years resolutions.
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@Colorado_mom I would love it if you made a new thread. The old one was appreciated.
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If it is Tuesday…I must have played soccer. It was 90+ minutes of 7v7 so tons of running
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The problem with taking time off is that I don’t want to jump back on the wagon. 
was my face getting up and out the door. And my body felt good until I started running. Then it said “What are you doing to me? I want to sleep in some more!” I just canned the planned route and aimlessly puttered about for the required time. It got better as the time went on, I suppose. The lifting is hard too, because I’m not on a set program, so it felt like “Why bother? Just take a few more days off and start on Monday.” But I decided to do a few days from A Little Obsessed and some core. They aren’t that hard and it’s something to keep up the routine until Monday.
We went to Williamsburg for a couple of days after I found a large 2 BR/2BA condo for only $85/night. We didn’t do anything major - just wandered around Colonial Williamsburg/downtown outside and did a ghost tour. My phone said I walked 8 miles. It was nice to have a change of scenery and eat different take-out.
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3 miles on the treadmill this morning. Not a big deal except I have now run a total of 900 miles in 2020. That is up from 671 miles in 2019. Some of the increase was due to longer runs and longer (virtual) races and some of it was due to not traveling. I am hoping to go over 1000 miles in 2021. With retirement that should be possible.
I’m also seriously thinking of a dry January. My healthy eating/ low sugar plan went out the window when S was here for 7 weeks. And he likes to have wine with dinner most nights instead of just on Friday and Saturday like I usually do. I need to get back on track.
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@FallGirl - I think that’s great mileage for a year.
I recently looked at MapMyRun data, wondering how many miles on my current running shoes. While there, I peeked at “lifetime stats” (since April 2017)… 342 runs, total 1612 km (about 1000 miles of running, not including some days of walking instead ). But that was spread over almost FOUR years. But I’m slow … so equivalent of 8.7 days duration.
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I started training with barbells 10 years ago 300 lbs pre diabetic high triglycerides crazy back pain all that stuff.
I used the Mark Rippetoe Starting Strength workout. 3x week.
I am about 225 now and off all my meds, and no back pain.
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Just looked at my strava and I’m at 1001 miles, one more day to go.
Decided to take a rare rest day and put away the Christmas decorations. I usually do that on the 1st but I guess I was ready. I should call it a snow day since we got around 6”
Tomorrow I am planning on the first day of Nordic skiing for the season! Can’t wait and it will be a great way to end the year. My mom is usually here and we don’t ski over the holidays. So the sad fact that she wasn’t able to travel means a rare holiday ski day
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You guys are making me feel guilty about my running mileage. I need to run more, even some would be good, but winter is so cold. 
A recap of the week so far:
Sunday was a rest day.
Monday was a major squat day with a 15-min HIIT of cleans, squats and toes to bar.
Tuesday was strict press and push presses for strength. And the HIIT was 20-mins of rowing, burpees and lateral hops over a large diameter PVC pipe. That’s a substitute. No room for jump rope in my shed.
And today was power cleans for strength and the HIIT was three 5-minute rounds of 3 power cleans, 6 push-ups and 9 air squats. Sounds easy, but 16+ rounds later. It adds up.
Core was an 20 minute EMOM of pull-ups and GHD sit-ups.
Recently I discovered that I can eat my oatmeal cold. Go figure. 
I’ve been preparing overnight oats with oats, oat milk, blueberries, seeds of all kinds, Greek plain yogurt, vanilla, cinnamon, almond butter, even some canned pumpkin. It’s a great alternative to hot oatmeal almost every day.
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I’ve been riding my spin bike at least an hour every day lately. Hope I can keep it up when I go back to work next week.
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Congrats to all the mileage totals! I’ll be looking at my results probably tomorrow. I usually set 6 month goals so I’ll need to total Jan-June and July-December.
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Yes, congrats to all mileage totals and other related tallies/goals. I tend not to log such things, otherwise I get too obsessed. In general, I had a good year - from a lifting/exercise standpoint. The C-gym has been in operation for 288 days! I’m glad to have it. That being said, I went to the gym this morning figuring it would be empty. I was right for the most part. I split the aerobic time between the stairmonster and bike and was surprisingly strong. Went home to the C-gym and did abs and the Booty ALO video. I can think my rear end is strong from squats/lunges/etc, but those stupid little loops always kill me. 
<It was still rough waking up, but not quite as bad as yesterday. It helped knowing I can skip tomorrow.>
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I spent about 2 weeks off the running trail, to rest a knee. My pain was minor and infrequent (and not while running), but at my age it seemed wise to switch to exercise zoom and video classes for a while. Alsothe Holiday timing and cold weather were not also factors.
Today I had a lovely time running in 40 degree weather, with very bright sunshine. (Per weather predictions it would have been a few degrees warmer later, but with clouds). More than half the path had hardpack snow, so I was glad I did not wear my usual running shoes.
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@Colorado_mom do you run on snow? I will not run on snow. I just don’t trust slipping.
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@abasket - Sometimes I’ll run on snow, sometimes not. It depends if I can get decent footing.
My plan today was to stick to the pavement (which melts faster - was just wet) if any concerns. But footing seemed ok/grippy on the snow covered dirt trail with my bad-weather sneakers, which are more like a flexible leather walking shoe. Of course my pace was not much faster than a walk. If there had been more warmth, I could not have done the dirt part of the lake loop (which I prefer - fewer people, less impact) because more worrisome when melting and sloppy.
Maybe consider some YakTraxs
https://www.amazon.com/Yaktrax-Traction-Cleats-Walking-X-Small/dp/B008S6LG06/ref=asc_df_B008S6LG06/
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