4.5 mile power walk today. Anything under 15 minute mile counts as a power walk! 
@mathmom, that video is exactly what I was talking about. I just broke the progression down a bit more. By manipulating how close your feet are to your body (closer easier, farther away more difficult) and whether you keep your feet on the floor (on the floor easier, off the floor harder) and combining those two concepts in your progressions, you can break down advancing the challenge into smaller, more manageable progressive increments that will provide good, consistent but managable overload which is necessary to build strength.
Here is an interesting article on step count- focuses on older women.
I tend not to focus as much on steps since I moved from FitBit to Apple Watch 18 months ago, but I still like to check my steps since it means I’m not sitting! With the current injury, my step count is low, but still close to 5000 on a workday.
Thanks @MomofWildChild, very interesting.
Although in that age group, lack of activities could show other underlying health problems. That would impede moving. But before you can’t move, you should make an effort to move.
I hope that made sense. Lol
So I am feeling a little defeated as I went for my 2.75 mile run today and had to walk 3 times (all in the last half, maybe for a minute each time). My breathing was hard and my legs tired and a little sore. Plus I freak out a little every time I get a twinge near my right hip (old injury).
I am thinking I need to back off a little to let my overall fitness improve. Sticking to my training plan but making it run/walk, at least for now. Running maybe 5-8 minutes, walking 60-90 seconds to get the distance completed in a more manageable way. Hopefully I will get back to all running at some point but right now my goal is to keep going in any way, shape, or form!
Does anyone have any experience with the run/walk method they’d be willing to share? Thanks!
I trained for a 10k using the run/walk. It worked great! I think I went 3 minutes run/30 second walk. That pace worked best for me although I tried a few different run/walk ratios. The key is to do the run/walk from the beginning. I ran the entire 10k but trained doing the run/walk method.
Don’t give up, try not to get discouraged! People run marathons this way.
For me, my legs were strong but my lungs were weak. Still are.
I saw this quote today from Des Linden
Consistency comes when we decide to make “no quit” a habit. Even on our worst days we’re not that far off our best if we keep pushing through.
First of all regarding the step article I had to chuckle when add the end they recommend going out for movement at your lunch break or after work - with the group they are focussing on 72 year olds, most probably aren’t working!
I like what @deb922 says - before you can’t move, make the effort to move.
I’m pretty loyal to getting my steps but more important to me than that base number is knowing what my true average steps is over a period of time because THAT number shows me what I am really capable of on an average day. I think my 2019 average daily step number was in the 15K range. I know that I often average around 3 miles daily or walking or running. So that means I’m still probably getting 9K steps outside of my “sweaty” activity. So really for me, when I hit my base of 11K steps (the setting I have my Fitbit at) - it’s good but I mentally know it’s below average. So I really only become pleased when I hit or exceed the daily average. That won’t happen everyday, but often.
@bearpanther, I do run/walk often with no shame. Often more popularly known as the Galloway method. Look it up for some more info!
Everyday out running is not the same. Some days are ROUGH. Give yourself permission to adjust as your body clearly tells you it needs. What good is the completion of a crappy feeling run?
Do you use any apps when you run? I use Runkeeper and I have different “workouts” saved. For instance:
Run 4, walk 1
Run 5, Walk 1
Run 3, Walk 30 seconds.
If I choose one of these and I’m running and I feel good I might just cruise past a walk time or two.
I’m much more likely to get out on the pavement knowing I have options than if I have a quota/expectation to meet.
I always say, “it’s your game to play” - I exercise for me and no one else. So I get to choose what is on my exercise plate for the day.
I know many excellent runners with fast times that use a run/walk method, and I have done so myself in longer races and training runs. There is NO shame in it at all. I would start with a 4/1 or 5/1. You will be surprised how long you can go and how much better your feel. Galloway has a lot of information on his website and has calculators etc.
I don’t want to be part of the panic around the Corona virus, but I’m wondering if I should consider not using many of the machines at the gym for awhile, or just skipping the gym? Am I being paranoid?
We have no unexpired Purell in the house, have only our normal Costco size packages of TP and paper towels, and I am still going to work every day. Just seems like maybe it is “smart” to limit group activities. but of course none of us can control if or when we get impacted, so it probably doesn’t matter.
Sigh…
I always felt the gym was a haven for germs, and I could see cutting back and I’m not a germaphobe. I could also see just being really careful not to touch your face and to wash your hands as soon as you leave the workout area.
You have to make the decision that works for you based on your local information, your health, etc. But why not just wipe down the machine before you use it (and after)??
I mean are you not going to touch books at the library? Not use the touchscreens at the grocery store? Credit card signing pens at the store? Not use a public bathroom?
Spend as much time being preventative by washing and disinfecting as you are worrying about it all - that’s my view!
I’ve been avoiding the cardio room this winter to avoid getting sick even before corona virus came on the scene. I had noticed they weren’t doing as good of a job cleaning and that many people drip heavy sweat and don’t wipe anything down. I also learned today that the spray bottles the gym has only contain dish soap and water. I can get my cardio outside as I live in a mild climate. I’m thinking of sticking some bleach wipes in my gym bag. I also bring my own yoga mat.
At my group fitness studio, our staff wipes down all of our bikes with disinfectant wipes after every class. In the strength studio, we wipe down the handles of every TRX, Kettlebell, dumbbell, battle rope and sandbag, as well as any slam balls, that any client has used during class. We have also advised our clients that if they have any symptoms of a cold or flu, take the day off and don’t come to class. So far, so good.
I’m still getting over my cold and while I am back to working out at home, I haven’t been back to yoga yet. I don’t like to go when my nose is still runny and I’m coughing. I think that’s especially true now as im aware that it might make others uncomfortable.
The two yoga studios I go to on a regular basis just sent emails asking folks to bring their own mats (I always use my own mat) and to use disinfectant wipes on props like blocks. They also asked folks not to sign up for classes if they had a cough or cold.
I was doing so well, and then got a stupid cold from my son. Well, that, and a last-minute trip planning session for the family for spring break. The cold still lingers, but I ran for 40 minutes yesterday. The good news is the labs that freaked me out did not freak the specialist out. “Watch and wait.” In the freak out just after labs I started doing a strict 16/8 restricted eating, which I’m still doing but not freaking out when something derails it. (At the end of the day, eating with my family trumps IF. Thankfully, they are supportive.)
I can make no interesting comments about skiing except to say that I’ve done it for two weeks in my life. I loved it, and then it wasn’t local, and by the time it was again, I valued by ACLs too much. Now if/when we get to the snow I snowshoe. I tried XC skiing and really liked it, so I’d totally be up for that again.
Most of the equipment that I use at the gym (pink and Oly barbells, special pull-up bar, GHD, treadmill, rope climb, bumper plates, etc., almost no one else uses. 
The gym has wipes, which I use liberally and often, and I normally wash my hands probably 2-4 times per session. I’m not giving up the gym, although if the situation gets really bad, then I could always workout at home.
I’m chiming in a day late and a dollar short on the skiing, because I love skiing! Unfortunately this winter has been the season that wasn’t for us, being in the warm northeast and by being overwhelmed with jobs to get our house ready to list. I considered taking today off to ski at a mountain with discounts, but I will take another day off to work on powerwashing the house. We’ve had incredibly warm weather and some “dumpings” up north but not many. I’m sad because next year we will be too far away for day trips.
Also a xc skier (and my kids were on the youth and school teams) and snowshoer. I got in a couple of each this year but again weather was not in favor.
Another ski related bonus, my ski boots fit much better with weight loss the one time I went this year. I had been on the outer buckles on the calf and now am not. My fitness and stamina was also better than expected, and no day after soreness,
As for the rest of the health and wellness stuff, my big exercise the last two weekends was scrubbing the kitchen floor tile grout. Sore hamstrings and shoulders and blisters. I have been trying to get in some walks or short weight sessions as well.
Weight is going well, today is WW weigh in day. It is good to no longer be obsese. Wearing smaller clothes and looking forward to warmer weather (but wish it wasn’t all occurring in March)