Hello all! Tonight I biked 9 miles in 30 minutes -- mostly steady rate, just a couple of intervals.
Aimee -- congrat's on the WATP acquisition! I'm glad that you're enjoying it -- I have to say that the 20-minute timeframe sure makes it difficult to come up with reasonable excuses. I hope you keep it up!
Mez -- I was so pleased to hear about your workout!! Go, YOU! I agree with Jen's words to you, and am glad to hear that you're going to just move forward on your own -- you can only set a good example, you can't do it for him. I think it's great that you're providing different options for him, but ultimately, he's going to have to make up his mind that he really wants it. And when he does, you'll still be there doing it, living it, walking it every day. I'm proud of you. I have trouble with my partner too, but we just have to be strong and focus on our continued progress even if the ones we love don't share that focus. It just is what it is, and even though it's harder to go it alone with someone who's not pulling in the same direction, we just have to stay strong and dig in our heels to put our own needs (like exercise and cooking healthy food) if not first, at least in equal footing to their needs to live off-plan. You're going to have to just assert your rights, and continually remind him that you're doing something really important for yourself. That's what I'm doing, and I have to repeat it a lot, but if I do it in a way that doesn't make her feel guilty or defensive, it goes over a lot better! (Then in a couple of days -- or less -- I have to do it all over again!
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Tammy -- Hmm... HIIT, my favorite!
Well, definitely do the weights FIRST, as you don't want to use up all your juice before you even get to the weights. Ideally, you'd do them at different times of day, making sure to have protein in your system both before and after the weights workout, and adding some simple carbs to that protein after the workout too. Your muscles really want them then. As for the 4 minute thing: huh?? 4 minutes? Not really sure where that comes from. I've heard 20 minutes, if you're really going full throttle, because the argument there is that if you're really giving it you're all, you can't actually DO more than 20. And if you can, then your "10" intensity level might not have been a 10 after all, or perhaps you could have squeezed out another 10 interval. I find that sometimes I use that approach, and other times I combine intervals with steady rate, and use the steady rate to buy me more time on the bike, so I'm burning more calories ultimately, while still all reaping the benefits of the intervals. Now it may be different for a jogging/running combo, because that's increasing your running skillset not just adding intervals. So there's more conditioning occurring. I don't run (YET!) so I can't give you much in the way of advice on that, but it sounds like maybe that 4-minute recommendation is not simply addressing the introduction of intervals, but the intervals of RUNNING, specifically. Learning to run properly is not something that happens overnight. A lot of people go to classes or follow very specific programs to build their running endurance and learn to run safely. I know that there are some great websites out there on running; have you checked them out yet? Very EXCITING! Running is one of my ultimate goals, but I want to be careful with my knees, so I'm waiting till I lose more poundage to start. (I did jog a little on my nature hike yesterday, and that was pretty freaking exciting!
Seriously!)
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You amaze me!!
I'll also be back later to update. My ankles/knees feel fine and I got some new shoes they are Avia's Cross Trainers w/ anatomical cradle to hold my heel in place and calilever to soften impact. I'm also on the Glucosamine Sulfate 1000 for my knees. I wanted 1500 but they were out! Popular stuff!! 
