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RACING4ME's Photo RACING4ME Posts: 7,182
7/9/09 11:14 P

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You don't need a whole lot of time to strength train, you can even do it as a warm-up to your run if you want. I actually (when I was running), did ST after my runs. Generally picked 3 exercises and did them each 5 or 6 times for 45 seconds to 1 minute per set. If I am running a 5-8k, then the entire workout takes less than 1 hour.

Cheers,
Trish

If all you get is all you give, then you should only give all you''ve got.
JAVENGREEN Posts: 7
7/9/09 10:10 P

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How do you guys find all this time to strength train? I barely find time to run 5/7 days of the week and my legs are normally worn out. Do you guys feel like it makes your legs more or less sore, or do you just get used to it?

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MELBROW's Photo MELBROW Posts: 49
6/28/09 6:31 P

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I will do ST Monday W and Saturday; I started shred with Jillian Michaels and I must admit it really worked my chest the most, that's where I felt it the next morning.

I change what I can and Give the rest to God.


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DRAGONFLY1974's Photo DRAGONFLY1974 Posts: 10,583
6/15/09 2:14 P

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RH - here's the site

hundredpushups.com/

PRs
5K - 29:54
4 Miles - 45:00
10K 1:05:44
15K 1:48:42
30K 3:59:34
13.1 2:36:16
26.2 5:43:31 (shattered by 21 minutes!)

Upcoming registered races:
* San Diego Rock N Roll 13.1
*Make It By Midnight 13.1
*Savannah Rock N Roll 13.1
*Paint the Town 5K
*Space Coast 26.2
*Las Vegas Rock N Roll 13.1


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RHOCALD's Photo RHOCALD Posts: 70
6/15/09 2:06 P

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Hey Everyone! I haven't been on in a while, but I've been running! I try to do ST once or twice a week. I know it does make you a stronger runner.
Can someone pls tell me what the pushup challenge is and where I can locate it to read about it? I'm definitely interested. Tks...

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MIAMIA7's Photo MIAMIA7 Posts: 3,934
4/19/09 12:18 P

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Did a crazy 90 minute ST session today! (Gotta burn and work off those calories from the cheesecake yesterday!!!) I did upper, lower and core alternating each one and doing 2 fast sets of all. I really could weight train all day I love it so much! Bobby thinks I am crazy! Question-is it o.k. to use a heavier weight on my one arm??? I have so much calcification in my right shoulder that to up my weight on that arm isn't possible, yet the other side feels like I am lifting nothing. Can I just use heavier on that side? Any suggestions would be appreciated. Thanks, Anne

Anne

You will never find time for anything. You must make it.

I am now who I always wanted to be!


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RACING4ME's Photo RACING4ME Posts: 7,182
4/19/09 2:42 A

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This week was fantastic for ST....I don't think I have one upper body muscle group that isn't in absolute shock at what I made it do:)

Oh yeah, and the one leg I worked out has recovered nicely and is ready for round 2 on Tuesday!!

Rock it my friends, this is the month to make ST part of our lives.

Hugs,
T

If all you get is all you give, then you should only give all you''ve got.
KAYAKID's Photo KAYAKID Posts: 2,997
4/14/09 9:01 P

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I did strength Training today
Bench Press, Dumbells chest press, tricep training I did about 3 for those muscles, Gravitron pullup and dips, worked on abs also. I ran 1.5 Miles for warm up and 45 minutes on ellipical
Mike


......Mike.......
Stand Steady..... and see it through
---- Jade Dragon -----
Co-Leader of Hood to Coast 2010 Team
______________
Personal Best races
Hillsboro Invitational 5k 25:06
Turkey Trot 4 mile 38:20
Marine Drive 5 mile 47:02
Champoeg Park 10K 54:37
Smith Rock Half 2:14:21

Races coming up
HTC 8/27,28
Best Dam Run 10k 9/25
Victoria Half 10/10


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ASPENJULES's Photo ASPENJULES SparkPoints: (32,206)
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4/13/09 8:07 P

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Good job!

I've been feeling like my upper body has been getting neglected, so I did a 100% upper body ST workout on Friday. Boy did I feel it over the weekend!

Each set of 2 exercises alternate with the other.

4 sets of:
Seated Rows: 15 reps, 1st set at 90 lbs, next 3 at 80 lbs
Tricep dips: 15 reps each

Lat Pulldowns: 15 reps, 80 lbs
Pushups: 1st 2 sets - 15 reps on toes, 3rd set - 13 on toes, 2 on knees, 4th set - 14 on toes, 1 on knees

Dumbbell Press: 15 reps, 12.5 lbs; 12 reps, 12.5 lbs; 15 reps, 10 lbs; 15 reps, 10 lbs
Bicep curls: same.

Wow, I'm ready for a nap just typing that! Although, that could be the boot camp class followed by treadmill class, and staying up till 1 a.m.... LOL

AspenJules

"Living together in communities with respect and concern one for another is the hallmark of civilization. SparkPeople is a civilized place which is why I love to live here! (Quote by Gordon B. Hinckley)

"The real voyage of discovery consists not of seeking new landscape, but in having new eyes." -Marcel Proust, French author and poet

"Luminous beings are we, not this crude matter." - Yoda -
MIAMIA7's Photo MIAMIA7 Posts: 3,934
4/12/09 7:43 P

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Did another round of ST on Friday. I WILL have defined arms for my sons wedding!!!!

Anne

Anne

You will never find time for anything. You must make it.

I am now who I always wanted to be!


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ASPENJULES's Photo ASPENJULES SparkPoints: (32,206)
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4/10/09 4:23 P

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I did ST with Paul on Wednesday because 1) my buddy is off this week with her kids on spring break, and 2) my butt was WAY too sore from boot camp on Monday to do ST on tuesday.

So tuesday I did an easy recovery run, and Wed I slipped in a session with Paul. It was more a leg/cardio day with him, but I DID do 3 sets of 60 mountain climbers on a downslope (head downhill) which seems to have left my lats somewhat sore.

I'm late getting to the gym today but after running some ROCKING intervals yesterday I think I'll focus more on upper body and core today, then spend some quality time on the elliptical. Ok, now that I've said it, I've got to go do it! Later!

AspenJules

"Living together in communities with respect and concern one for another is the hallmark of civilization. SparkPeople is a civilized place which is why I love to live here! (Quote by Gordon B. Hinckley)

"The real voyage of discovery consists not of seeking new landscape, but in having new eyes." -Marcel Proust, French author and poet

"Luminous beings are we, not this crude matter." - Yoda -
COOPSM's Photo COOPSM Posts: 24,881
4/10/09 5:57 A

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Monday guys!!!! I am hoping for Monday to get into a routine with getting to the gym 2X...that would be a start....

~Beth~

~Look me up on facebook
www.facebook.com/bethglair

~Follow me at www.facebook.com/bethglairfit?ref=hl

Runners just do it - they run for the finish line even if someone else has reached it first. ~Author Unknown


RACING4ME's Photo RACING4ME Posts: 7,182
4/9/09 10:45 P

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Did another one leg/core day...what fun huh bambi???

Hugs,
T

If all you get is all you give, then you should only give all you''ve got.
MIAMIA7's Photo MIAMIA7 Posts: 3,934
4/9/09 8:20 P

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Did another round of ST on Tuesday. Didn't get started until 8 p.m. and since I get up at 3:30 I just did 30 minutes. Plus I decided not to do lower body since I have been having knee issues. Just did upper and core. Then crashed into bed. Today my run went well-no knee pain-hmmmm-no lower body ST or because I took an extra day off??? We shall see. Really want to get my arms more defined for my sons summer wedding.
Anne

Anne

You will never find time for anything. You must make it.

I am now who I always wanted to be!


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FOREVERKODI's Photo FOREVERKODI Posts: 401
4/9/09 4:51 P

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Tuesday I lifted weights and today I also plan to life weights!! My little muscle bump is growing haha!! emoticon

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COOPSM's Photo COOPSM Posts: 24,881
4/9/09 4:57 A

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Have to find the motivation to get to them gym..but I did do my push ups...160 total....

~Beth~

~Look me up on facebook
www.facebook.com/bethglair

~Follow me at www.facebook.com/bethglairfit?ref=hl

Runners just do it - they run for the finish line even if someone else has reached it first. ~Author Unknown


RACING4ME's Photo RACING4ME Posts: 7,182
4/9/09 12:16 A

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Hey all,
Today was 1/2 hour of core/bicep, followed up with a 1/2 hour of shoulders/one leg (no really, I did all the leg work on my left one).

Keep on rocking this:)

Trish

If all you get is all you give, then you should only give all you''ve got.
ASPENJULES's Photo ASPENJULES SparkPoints: (32,206)
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4/7/09 1:57 P

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Anne, I don't have any suggestions for you.

As for breaking it up - I tend to do some of each each day. Usually a minimum of three upper body exercises, 3 lower body, and at least 5 minutes of core work.

I often combine some too, and end up with more exercises of one type or another. By combining I mean like doing squats while doing a bicep curl to a shoulder press (which incidentally also works the core), or walking lunges with bicep curls.

I also intersperse cardio bits like running stairs, or a lap on the track, or something like mountain climbers or modified burpees (I have to do them on the bench because my wrists won't handle them on the floor).

Taken all together it keeps me interested and keeps the HR higher and gives me a better calorie burn overall, I think. But most important is that I have fun and don't get bored, LOL.

AspenJules

"Living together in communities with respect and concern one for another is the hallmark of civilization. SparkPeople is a civilized place which is why I love to live here! (Quote by Gordon B. Hinckley)

"The real voyage of discovery consists not of seeking new landscape, but in having new eyes." -Marcel Proust, French author and poet

"Luminous beings are we, not this crude matter." - Yoda -
COOPSM's Photo COOPSM Posts: 24,881
4/7/09 5:59 A

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I have been slacking with this, but I have been keeping up with my push up challenge....181 yesterday!!!

~Beth~

~Look me up on facebook
www.facebook.com/bethglair

~Follow me at www.facebook.com/bethglairfit?ref=hl

Runners just do it - they run for the finish line even if someone else has reached it first. ~Author Unknown


RACING4ME's Photo RACING4ME Posts: 7,182
4/6/09 11:04 P

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Hey everyone!!

Today I did quick sets (3 exercises, 4 sets in a row of each one, all three done before a 30 second break). Tricep dips, bench presses with 120 lbs, and pull-ups...yikes, I am super pumped tonight!!

I always divide my strength training into muscle groups - chest/back, bicep/tricep, core/shoulders, lower body. Does the trick for me:)

Great job everyone:)

If all you get is all you give, then you should only give all you''ve got.
MIAMIA7's Photo MIAMIA7 Posts: 3,934
4/6/09 3:07 P

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Did my ST yesterday. About 1 and 1/2 hours of upper, lower and core. I have been trying to decide whether to divide the upper and lower up to different days. What do you guys think? I just started some lunges and squats. Have avoided those because of my knee issues. I have always done leg work, just not squats and lunges, but since I started last week with these, my jogs have been tough. If I do a ST one day-the next day when I run my knee is bad and my legs feel like led. Any suggestions? Thanks folks, Anne

Anne

You will never find time for anything. You must make it.

I am now who I always wanted to be!


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DRAGONFLY1974's Photo DRAGONFLY1974 Posts: 10,583
4/5/09 9:36 A

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I got in some major upper body and core work today, I also did some work on my hips and glutes. I let the rest of my lower body rest.

PRs
5K - 29:54
4 Miles - 45:00
10K 1:05:44
15K 1:48:42
30K 3:59:34
13.1 2:36:16
26.2 5:43:31 (shattered by 21 minutes!)

Upcoming registered races:
* San Diego Rock N Roll 13.1
*Make It By Midnight 13.1
*Savannah Rock N Roll 13.1
*Paint the Town 5K
*Space Coast 26.2
*Las Vegas Rock N Roll 13.1


 current weight: 148.0 
 
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ASPENJULES's Photo ASPENJULES SparkPoints: (32,206)
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4/5/09 12:48 A

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So I missed ST on Tuesday because of my son's surgery, but yesterday I went on my own and did:

4 sets of:

*Lat Pulldowns, 15 reps @ 80 lbs, interspersed with
*Pushups, 20 reps (set 1 - 20 on toes, set 2 - 15 toes, 5 knees, set 3, 4 - 13 toes, 7 knees)

*Walking Lunges, with 2 10-lb weights, down the gym and back, interspersed with
*Shoulder Press, 50 lbs - Set 1 - 15 reps, set 2, 3 -13, set 4 - 10. Darn left arm just fails.

4-count Leg press, 15 reps @ 180 lbs, interspersed with
Stair running, 2 times each set.

I finished up with 5 minutes of abs, 1 minute of double crunches followed immediately with 1 minute of bicycles, one minute rest, repeat once more for 2 more minutes, one more minute of rest, and finished with one last minute of doubles.

I managed to work up a bit of a sweat. A half hour rest and a Clif bar, then I did 50 minutes on the elliptical, intervals.

A decent enough workout that I can feel it a bit in my shoulders today, and a bit more in my abs, especially the obliques.

Edited by: ASPENJULES at: 4/5/2009 (00:49)
AspenJules

"Living together in communities with respect and concern one for another is the hallmark of civilization. SparkPeople is a civilized place which is why I love to live here! (Quote by Gordon B. Hinckley)

"The real voyage of discovery consists not of seeking new landscape, but in having new eyes." -Marcel Proust, French author and poet

"Luminous beings are we, not this crude matter." - Yoda -
RACING4ME's Photo RACING4ME Posts: 7,182
4/5/09 12:38 A

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OK, so I didn't do ST today...thought about it...LOL:) I am meeting up with a girlfriend to give her the Surge experience tomorrow though...Doing the Anytime, Anywhere video, and taking her through 3 days of workouts...should be fun!!

Keep on going next week everyone!!
Hugs,
Trish

If all you get is all you give, then you should only give all you''ve got.
RACING4ME's Photo RACING4ME Posts: 7,182
4/4/09 12:37 A

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Awesome job girls!! Today was a day off, but tomorrow is a rocking core/chest/back day.

Cheers,
Trish

If all you get is all you give, then you should only give all you''ve got.
JAL4828's Photo JAL4828 Posts: 600
4/3/09 8:18 P

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I am so hoping to get past 15 push ups someday!!! Great work!

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COOPSM's Photo COOPSM Posts: 24,881
4/3/09 7:33 P

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I did not gym it today, was to be a day of rest...but I did do W4D3 of the 100 push up challenge I am doing....my arms are sore, but its a good sore...LOL...I did 161 total, sets were 29, 33, 29, 29 and 41---10 of the last I did on my knees..may do some abs too...

~Beth~

~Look me up on facebook
www.facebook.com/bethglair

~Follow me at www.facebook.com/bethglairfit?ref=hl

Runners just do it - they run for the finish line even if someone else has reached it first. ~Author Unknown


JAL4828's Photo JAL4828 Posts: 600
4/3/09 7:23 P

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This is a great idea! I did bicycle crunches, reverse crunches and push ups yesterday! I strength train 2 times a week and have been trying to run three times a week, starting slow and working to a big run on the weekend.

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MIAMIA7's Photo MIAMIA7 Posts: 3,934
4/3/09 6:03 P

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Yesterday (and Monday) I ST. I do upper, lower and core each time but switch the exercises. This came at a great time because even tho I have always ST'd-I want to get more definition in my arms for my son's wedding in August! Thanks, Trish.
Anne

Anne

You will never find time for anything. You must make it.

I am now who I always wanted to be!


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TORTUETOO's Photo TORTUETOO Posts: 1,112
4/3/09 12:07 P

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Thanks for this kick in the pants - I'm really lazy about doing strength training, but 2 days a week definitely seems like a doable goal. If I can make it through this month doing 2 days a week, maybe next month I can shoot for 3x/week! :)

**Jenny**

"Try not. Do. Or do not. There is no try." - Yoda

PRs:
Half Marathon - 2:25:24 (Gary Bjorklund HM 6/18/11)

5k - 30:37 The Big Chill (2/27/11)


RACING4ME's Photo RACING4ME Posts: 7,182
4/3/09 12:44 A

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OK, so day 1 (actually two)...

yesterday I did shoulders and abs...ouchy today as I did super-sets for 1/2 hour.

today I did biceps and triceps...dips, incline bicep curls, tricep presses, bicep curls...keep repeating until 30 minutes is over...holy burned out pipes batman:)

Keep on going gang!!

Trish

If all you get is all you give, then you should only give all you''ve got.
BITTYGIRL51's Photo BITTYGIRL51 SparkPoints: (35,651)
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4/2/09 12:28 P

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This is a great challenge and one I will partake of this month. I have tried to make strength training and inches more of a focus since the first of the year, so I will continue to do so even more in April. Thanks for the reminder.


"We are twice armed if we fight with Faith"
Plato

"Don't ever let your fear grow larger than your faith"
Stevie Wonder

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JUSTCHECKING1's Photo JUSTCHECKING1 SparkPoints: (21,272)
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4/2/09 11:50 A

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Great plan Mike! : ) I shoot or 4x a week. But it ends up being 3. I tend to get a little lazy!! : ( Thanks for the extra push.

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KAYAKID's Photo KAYAKID Posts: 2,997
4/2/09 11:21 A

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I have been doing good with the strength training. I acutally do it 4 times a week. Mondays and thursdays I do shoulders, chest and abs. Tuesdays and fridays I do triceps, biceps and legs. I run on wednesdays and saturday. In a perfect world. I have accomplished this for past 3 weeks. I generally keep a ST plan for about 10 weeks and then I change and mix it up. I try to trick my body to work harder by changing things up.Mike

emoticon

......Mike.......
Stand Steady..... and see it through
---- Jade Dragon -----
Co-Leader of Hood to Coast 2010 Team
______________
Personal Best races
Hillsboro Invitational 5k 25:06
Turkey Trot 4 mile 38:20
Marine Drive 5 mile 47:02
Champoeg Park 10K 54:37
Smith Rock Half 2:14:21

Races coming up
HTC 8/27,28
Best Dam Run 10k 9/25
Victoria Half 10/10


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AZIMMER12 Posts: 2,958
4/2/09 10:39 A

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I've been meaning to get back on track, so this idea is totally what I need to help me get there!! Great idea!

"When there's something you want fight for it. Don't give up-no matter how hopeless it seems, even when you've lost hope, cause years from now you're gonna look back and wish you gave it one more shot cause the best things in life don't come easy."

"If you think you can or you think you can't, you're right" -Henry Ford


AUNTIE65's Photo AUNTIE65 SparkPoints: (46,241)
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4/2/09 10:37 A

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Great reminder.... thank you!!

Tami

"but those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint." Isaiah 40:31

Seattle RocknRoll Half Marathon June 26th 2:38:?
Disneyland Half Marathon Sept 5th 2:14:46


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SP_COACH_NANCY SparkPoints: (158,833)
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4/2/09 8:39 A

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Trish,

This will definitely help keep me on track...I have been slacking in the ST for the past 2-3 weeks. Thanks for the kick in the pants!

Nancy

COOPSM's Photo COOPSM Posts: 24,881
4/2/09 7:37 A

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GREAT IDEA!!!! Thanks Trish!!!

~Beth~

~Look me up on facebook
www.facebook.com/bethglair

~Follow me at www.facebook.com/bethglairfit?ref=hl

Runners just do it - they run for the finish line even if someone else has reached it first. ~Author Unknown


DRAGONFLY1974's Photo DRAGONFLY1974 Posts: 10,583
4/2/09 6:59 A

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Good point! I was thinking I need to get my lazy hind end into a gym! I have a race Saturday, so Sunday, it's upper body before I allow myself to go to the beach!

PRs
5K - 29:54
4 Miles - 45:00
10K 1:05:44
15K 1:48:42
30K 3:59:34
13.1 2:36:16
26.2 5:43:31 (shattered by 21 minutes!)

Upcoming registered races:
* San Diego Rock N Roll 13.1
*Make It By Midnight 13.1
*Savannah Rock N Roll 13.1
*Paint the Town 5K
*Space Coast 26.2
*Las Vegas Rock N Roll 13.1


 current weight: 148.0 
 
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ASPENJULES's Photo ASPENJULES SparkPoints: (32,206)
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4/2/09 1:27 A

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I love this idea, Trish!

I do my strength training on tuesdays and fridays, although I missed it yesterday because of my son's wisdom teeth extraction.

It's important for us to remember that running destroys (burns) muscle tissue. It's critical that we as runners, especially runners who want to lose weight, continue to strength train in order to maintain muscle mass, or at least minimize muscle loss.

AspenJules

"Living together in communities with respect and concern one for another is the hallmark of civilization. SparkPeople is a civilized place which is why I love to live here! (Quote by Gordon B. Hinckley)

"The real voyage of discovery consists not of seeking new landscape, but in having new eyes." -Marcel Proust, French author and poet

"Luminous beings are we, not this crude matter." - Yoda -
RACING4ME's Photo RACING4ME Posts: 7,182
4/2/09 1:12 A

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Hey everyone,
Strength training is something that is often neglected in a training/weight-loss regime. It is as important as the cardio that we do as runners because it makes our bods work towards peak efficiency.

Strength training builds lean muscle mass that helps boost our metabolism, making our other weight-loss/fitness building activities more beneficial. So let's dedicate April to making sure we do strenth training at least 2 times per week. Let us all know what you are doing to reach this goal.

Hugs,
Trish



If all you get is all you give, then you should only give all you''ve got.
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