<p>MOWC, I’ve noticed lately that airport food choices have gotten better. I’ve seen hard-boiled eggs, hummus platters and, of course, salads, sometimes with chicken. I hope your airport has something decent.</p>
<p>I hope your airport at the very least has a Starbucks with sandwiches and salads. We are spoiled here in Seattle with our airport food ranking among the 10 best in the nation. Unless we are flying first class courtesy of DH’s gold status, I always grab some food for the flight at the airport (I gave up on packing homemade stuff since the TSA can be unpredictable - one day, strawberries were deemed “liquids” :))</p>
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<p>That mixed grip deadlift is the prefered grip for very heavy loads. Shouldn’t be necessary for a teenage guy lifting 100 pounds!</p>
<p>The deadlift is a great exercise. Works the butt muscles like nothing else, but it is also an exercise that’s easy to hurt yourself with and the injuries (herniated disc, lower back) are not good.</p>
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<p>If you need tennis shorts, TJMAXX just got another shipment of the really nice NIKE tennis shorts. No innner liner. Front pockets. One zipper pocket in the back for a wallet. 8 inch inseam length. They had quite a few pair in black and in navy/white accents. These are also great everyday kick-around shorts.</p>
<p>I have four pairs of tennis shorts and it’s unlikely that I’d play four times in a week but I can always hand wash them if need be. I hand wash my tech shirts most of the time and I hand wash my running shorts as I only have two pairs.</p>
<p>Hand washing clothes makes for some interesting exercises including filling a bucket with water and moving it, dipping the article of clothing in soapy water 25 times, and then hand-wringing the clothes to get as much water out as possible - very good for building strong wrists.</p>
<p>Donuts are all gone. My guess is that someone tossed them a few hours ago. Just broccoli for mid-afternoon snack.</p>
<p>Speaking of indoor pools –</p>
<p>Thirty five years ago, I lived in Manhattan and joined a club that had an indoor pool. I swam a lot, really enjoyed it. Then one day after I left, I felt breathless. The next day, same thing only more so. It turned out that I was having some sort of allergic reaction to the [inevitable] mold that lives around an indoor pool. </p>
<p>I haven’t swum inside since then. :(</p>
<p>Brought leftover corn/goat cheese quesadilla on plane. Mishap at home when I put relish on it by mistake instead of salsa verde. Frantically wiped it off! Hope it’s ok. Will get a free beer with SW coupon and kick back. Travel is pretty unpleasant these days. Did get through security with quesadilla. I was wondering.</p>
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<p>I’m in more of the “don’t do a wash until it’s absolutely necessary” camp. Definitely not once a week!</p>
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<p>What a gorgeous afternoon. Just got back from my usual 5K walk/jog. Spectacular weather. Fantastic random playlist from my iPod greatest hits, kicking off with [Ooh</a> Las Vegas](<a href=“http://www.youtube.com/watch?v=n3WWOci_gD8]Ooh”>http://www.youtube.com/watch?v=n3WWOci_gD8) by Gram Parsons/Emmylou Harris with James Burton and Elvis Presley’s touring band. That pushed me up the first hill.</p>
<p>Felt great. The jogging intervals keep getting just a little easier and little quicker.</p>
<p>I couldn’t get Pandora to connect so my walk was to Skeletons From the Closet. It was a gorgeous day. So nice not to be sweltering.</p>
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<p>I also got [Sugaree[/url</a>] from Jerry Garcia’s first solo album. I love walkin’ to the Dead. Zone out and cover a lot of ground.</p>
<p>And then this gem, [url=<a href=“http://www.youtube.com/watch?v=1-8AOddGy4Y]These”>http://www.youtube.com/watch?v=1-8AOddGy4Y]These</a> Stones Will Shout](<a href=“http://www.youtube.com/watch?v=KpFE_1yzr7w]Sugaree[/url”>http://www.youtube.com/watch?v=KpFE_1yzr7w) from some of MOWC’s neighbors, The Raconteurs, from their fantastic 2008 album. This song has so many echos of The Who.</p>
<p>I also got some Beach Boys, Janis Joplin (Summertime), and the Eurythymics. Made for a very pleasant stroll. Back to deadlifts and killer core exercises tomorrow.</p>
<p>Ran/walked 2.25 miles tonight. Was a little bit warm, but felt good to get outside and run again… been a few weeks since I’ve actually ran…</p>
<p>Ran my standard 4 miles. Felt so much better today!</p>
<p>Went to the gym Tuesday, Wednesday and Thursday nights – very unusual for me. Work is absolutely horrible – two of my three subordinates are leaving in the next week; replacing them will be difficult; and my boss is a real control freak. It’s been extraordinarily stressful. I contemplated bagging the gym last night and just going back home to drown my troubles in red wine, but I worked out anyway and then drown my troubles in red wine.</p>
<p>Yikes, VH. I think you either work in my office or our bosses are evil twins separated at birth. Nothing wrong with indulging in some red wine but great that you hit the gym first. S is moving to his own apartment today and that has led to a stressful home environment while that transition is taking place. Thankfully, a few of us are having a CC parent meetup at a lax tournament this weekend so I’ll be able to escape the brunt of it. </p>
<p>MOWC, I meant to thank you for the links to the running forums and don’t think I ever did. Very helpful. Thank you. I’m actually starting to think and plan ahead and look for some varied routes.</p>
<p>Still limited on working out; hoping my surgeon clears me when I see him Monday. For now I’m doing elliptical intervals and “hilly walks” on the treadmill. I’m the only person under 70 in my gym who uses the little emergency clip, but I don’t care. The incline feels really steep to me!</p>
<p>Our Y finally got kettle bells and TRX straps. I have an appointment next Wednesday with the new kettle bell expert trainer guy to learn how to use them. I’m really looking forward to adding some new stuff to my exercise routine!</p>
<p>I was going though my bag looking for dental floss this morning when I found a free L t-shirt that was a prize from the fitness center a few weeks ago. I tried it on. Feels very good, even a bit loose. I have been wearing XLs for a long, long time and all of my shirts in my bureau are XL - and 80% of them are tech company logo shirts which I love to wear (shows the inner geek). I will really hate giving these shirts up when I have to migrate to something smaller. It’s nice moving to smaller clothes.</p>
<p>Shaded Perkiomen Trail run in PA this morning. Tired from the travel last night, but cool and flat was nice. Heading up to Western NJ to talk running and kids with WildChild’s former coach/mentor at boarding school. Will float in the lake.</p>
<p>Going to try out the Ab Dolly in the fitness center today. It also comes with a pad that apparently sits on top if the dolly - I’m not sure what that’s for unless it’s there to soften the blow if you fall on it.</p>
<p>Looked at some YouTube videos for it. It looks straightforward.</p>
<p>I saw one cool exercise where you start in a standing position bent over and then you roll out onto the floor and then roll back into a standing position. That must be quite an exercise. I think that I’d only try that with a little help to catch me in case I didn’t have the strength to do it. That looks pretty close to being the perfect exercise in terms of working out the biggest number and largest area of muscles with one exercise.</p>
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<p>chintzy, you are not the only one. While I never put these clips on while using treadmills in gyms, I do use the clip when I run on my home treadmill. No kidding. I have cats, and they’ve been known to cause some mischief behind my back resulting in a couple of near wipeouts. I do not want my face to get sanded by the belt while I lie unconscious from the fall. 
Better safe than sorry. </p>
<p>Rest day for me. I feel 100% and ready to tackle the trail for my trial half on Saturday.</p>
<p>BC:</p>
<p>I think the pad is probably for your knees. It’s much more comfortable to have a little cushioning.</p>
<p>Here are a couple of videos:</p>
<p>[Mike</a> Boyle Rollouts | STACK TV](<a href=“http://stacktv.stack.com/Football/Mike-Boyle-NFL-Combine-Training/Mike-Boyle-Rollouts.html]Mike”>http://stacktv.stack.com/Football/Mike-Boyle-NFL-Combine-Training/Mike-Boyle-Rollouts.html)</p>
<p>[www.CresseyPerformance.com</a> - Rollouts: Friend or Foe - YouTube](<a href=“EricCressey.com - Rollouts: Friend or Foe - YouTube”>EricCressey.com - Rollouts: Friend or Foe - YouTube)</p>
<p>The key is that the lower back will tend to arch when you’ve gone too far. When you feel it in the back, that’s the end of the set. The idea is to go only as far as you can without the lower back starting to sag towards the floor. I really like using a wall as a “stop” and then progressively moving further back from the wall as you feel that you can do it. It’s easy to go too far and “fall” into the rollout with gravity and not really being able to pull back from the extended position. The actual exercise is the pulling back, using the abs.</p>
<p>Don’t even think about the standing variation. The way people go from kneeling to standing is to start doing the standing ones up an inclinded ramp. It’s a very advanced exercise.</p>
<p>It looks like it. The arm muscles on the guy doing the standing version were impressive - not huge and bulging but consistently big from the shoulder to the wrist.</p>