Diario de melissatwa, 25 ene. 20

Feeling good is priceless. You're doing well :) 

Nice to see you again! Haven't seen you post in awhile. But I have to admit, I often just skim through posts and don't read as many as I would like. Sounds like you are making good use of the gym. I am considering joining to for the weight machines for my upper arms and my very weak thigh muscles (doctor suggested) 

For sure if you are sore it is water weight! WTG, gf! 

Thank you, angelgirl. I know I did well this week so that matters more to me than a number! Fritzy, I've been so busy so hardly on here. I'm a bad supporter... 😔 Sorry❤️. It would be great for you to get some lifting time. It sure has made a difference for me. I walked my legs off this summer, but getting more muscle only came with weights. Cheering for you!  

Thank you jen and keyten. Gosh you 4 ladies are so... Well, super dear! ❤️  

Sore is good. I recently read an article saying "sore" is the new thing :) Carry on. 

kudos to you for still logging. i hate seeing the ups and downs. a bit annoying. 

Yeah, rgaDawg, I always think sore is a good thing but pain isn't. I have some of both at the moment. I ran too hard yesterday and a knee is protesting. I've gotta be careful with my advanced age. 😁 Thanks AdaOke! ❤️Isnt it awful? Just hate logging a gain, but... It is life. I hope it will be back down next week. 😁  

Nice, sore is good, I'm sore from laying on the couch with a annoying cold 😅😷 

I’m up a bit and down the same over and over. Just asked a question about what to do over on DP’s page if you’d like to give input. I need answers! 🙃 

You’ll be down this in no time. Lifting is the cause and water. Nothing to even blink at!! You’re doing fab my dear!! Continue!! ❤️❤️ 

Sorry you aren't feeling well, Amber. And... It is so darn gloomy outside. I was so excited to run in the sun yesterday. I get a little hope, and then the gloom returns. Thank you, wifey! I have been at this long enough to not be too bothered by the up and down. I just have a goal to get down low enough thst the up and downs are still below goal... Not there yet. Still trying.  

Sore muscles can cause water retention. Keep up the good work!! 

One pound? Easily could be muscle! You are doing wonderful and working out builds that muscle. Stay strong, friend. :0) 

Thanks Kathy and binky. I appreciate the support. Gonna just keep working out and eating like I know I should. I hope to shift a pound or two this week. We shall see. It was my youngest's bday today. I was not on track by a long shot. Nice there are tomorrows! 😁  

Chris, that makes me feel like I belong in the "lifter" club! Yay! 😁 I weigh most days, but I have only been recording Saturdays. Bit of a bummer if I've got a party Friday night... Or any other cause of higher weight. Thankfully, I'm feeling less stressed about fluctuations... So long as I consistently return to "normal!"  

Before I cycled, I jogged for about 20 years. You probably already knows this. Injury prevention is always proper stretching, and additional exercises to prevent shin splints, knee injuries. Running does the calfs, hamstrings, but it's the quadriceps that hold the knee caps in place. Running doesn't really strengthen the quads, unless you run up hill lots. If you're having knee pain, bring in some quadriceps exercises. The anterior shin muscles also don't strengthen in balance with running. Runners have to make sure to balance the strengthen of front quads, anterior muscles, as the back of the legs develop, or problems happen. Run on. 

Thanks for the tips, rgaDawg! I think I overdid everything last week. Id been slacking off a bit for a couple weeks, and rather than easing back, I always think I should hit it at 110% I'll do as you say! I'm not trying to be a major runner, but I sure prefer moving outside for cardio rather than being in one, stuffy spot in the gym on an elliptical or some other machine.  

The quads exercise are just simple leg lifts, don't necessarily need any weight on the legs, just hold in place, let out. The anterior exercise are simple toe lifts, put toes under something to hold them in place, lift toes, hold, let off, reps. Those exercises stopped all my shin, knee issues when I was running. 

I'll add a last piece of wisdom for runners, even walkers. Go ahead and fork out the $200 for shoes, but get the ones that are right for your feet. Go for shock absorption, but more importantly, get the right kind of arch support for your foot style. The more you pronate, the more support you need. That's your best equipment.