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EONS keeps changing the format and doesn't bother to announce the changes. So the short answer is "I have no idea!"

nancy' & Rad... I heard thru' Eons Advisors group that the annoucement box should be returning sometime in the future.

Until then, perhaps a "File" could be added with the rules.
(See upper right of group page, click "Files".)

Also, Rad, in your "Manage Group" area, there is a "guidelines" box now.
Once info is entered and saved there, it will show up when anyone clicks on "About", which is, again, in the upper right section of group page.

I run and do fitness walking 5 miles most days with a much longer day once a week and a rest day on Sunday. I cross train with weights, a total gym and a palates ball. Stretching is a big part of every days workout.

I am a new member, happy already with the information; came here inspired by Tornado Woman's posts elsewhere. I was hooked by Rad's explanation of anaerobic exercise and the later explanation of where my heart rate should be - all vital information to how to plan my gym visits first and later my runs outside. TW's post about avoiding injury was the final piece I needed to plan my first two weeks.

Am at the gym 3 - 4 times weekly to lift weights, but my wind isn't good and I'm slower when I run with my dog, so need to develop my anaerobic schedule. Will find a column on measuring my body fat and some running goals and fit them in also. At 55, would like to plan my eventual exit as a cliff dive instead of stumbling downhill, and this group answers lots of questions to do just that. THANKS!

Welcome Bill. Like your exit strategy! There is a ton of useful information here as you have already seen. We have lots of experience and are able to answer questions, so don't hesitate to ask.

Are you working with a PT?

I may have shared this before (I forget things), but here goes:
5 days a week (if I'm in town), I walk 2 miles to and from the workout facilities. (elevation gain of 200 feet going). I then lift weights (~40,000 pounds). Once a week, I fence for about and hour pretty hard. Occational fencing tournament on the weekends. Some bike riding, but that's agout it. I feel good, but don't watch what I eat all that closely. I'm 6'4" and about 235 pounds.

Thanks for the welcome, Rad.

No, no Physical Therapist, but the gym where I work out is in a small town and I know the instructors - they're pretty good to me, so after I compile the information from this site and others, will write out the running ideas for them and post on this site for comments.

And you are right, a lot of information available right here - right down to the Excel-format workout schedule.

Workout strategy for 55 year old weightlifter who wants to improve his cardiovascular conditioning:

1. Will de-emphasize my weightlifting schedule - 2 - 3 times weekly, move to the early evenings, as after a weightlifting session/big meal I can go to sleep easily.

2. Will start running for 20 minutes or so on the elliptical machines after my weightlifting sessions; given my heart rate will be up, I'll be closer to anaerobic state and will be pushing my body toward fat-burning.

3. Plan to follow, more or less, Dr. Lamm's ("The Hardness Factor") recommendations about supplements and building endurance:

A. From what I've been able to glean from both pharmacist friends and 'net sources, I'll start ingesting Fish Oil, L-Arginine. Zinc and Horny Goat Weed, and Pycnogenol if I can figure a way to afford it.

B. Will start my first week walking (no stopping allowed) 6,000 steps daily, 5x weekly, running as many of those steps as I can, and making as many of them uphill as I can. Will wimp out to the public pool if my joints protest too much, but think uphill will give me the most benefit. The number of steps will increase by 1000 each week until I get to 10,000, then I'll concentrate on making a larger proportion running as opposed to walking.

Will wear my watch monitor for my heart rate, and subtract my 55 years of age from 180 to get 125, add 4 for being in very good weightlifing shape and 2 for being able to run for awhile now, and aim for a 131 - 151 heart beats as consistently as possible.

OK for starters? Comments welcome, but will get this show on the road and change as better brains edit the program for enjoyment and better efficiency.

Thanks in advance.