Urban, since the knee injury is altering your stride, it's time to stop. You're doing further damage at this point.
Cycling at high RPMs (90-110) will maintain your fitness without straining the knee.

Sounds good, should I do more miles or keep it at the same as my schedule?

Cycle for the same amount of time and effort as you would be running.

Since cycling is non-impact, you'll most likely be able to do more if you want to.

CrossFit: more of an aerobic WO w/lots of body weight stuff
Total in 3 rounds: (100m run, 50 reps of PU, 100m run, 50 reps SU, 100m run 50 reps squats, 100m run 50 hip extensions) repeat 3 times

150 pushup - half were strict on the toes, half were with the lightest band assistance
150 sit-ups
150 air squats
150 hip extensions using the stand
1200 m run

It looked a little harder that it acually was. Ya just gotta keep moving :D

Air squat?

Squat without weight - basically a deep knee bend. The object in this kind of workout is fast, but perfect form.

Gotcha, I was picturing a jumping squat.

:D Actually we did those as part of the warm up - just not 100-friggen-50 times

Breethe, thanks for checking in despite computer problems. Feeling pretty tired might be more about diet, than exercise – how’s your protein? Exciting to be losing inches!

Pam, an encore career is appealing, but, I fear that this is a young person’s game, the body does get less able (although there might be a valuable role for older trainers who know about that!). sounds like a challenging Cross Fit.

UrbanMule, sounds like you chose your name wisely, you are stubborn, glad to see Coach jumped in to keep you from getting hurt!

Today was a short run (5K in 30 minutes, with a fancy elevation program, I slowed down to 6 MPH fo rth high hills, and pushed at 7 mph for the lesser elevation stretchs. This was followed by a good boot camp class.

The Y is doing great, they lowered fees (how many organizations send you an e-mail saying “we’re lowering our rates”), and they have lots of early morning people now – we ‘gymmers’ support the overall program (you know, the kid stuff, the computer training, all the nice responsible stuff that makes me love that it’s a Y!). Classes have been nice and full, not too full but enough to make it feel like they won’t cancel.

Weekend is going to be bad, we’re taking a little 4 day celebration trip to Chicago, where we met, dated, and went to school together. I do not plan to behave, and it begins tomorrow.

Stay Fit Friends!

Abby

I finished my exercise today. Running 2 miles, then home workout.
I feel great and tomorrow will be no different.

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