<p>One of my favorite things about this thread is that the men talk about clothes more than the women do!</p>
<p>Nicer weather here in TN than in PA. Low 60s this morning and I had a better time on my easier 4 miler than I’ve had in a long time. Went to hot yoga, which was a killer, as usual.</p>
<p>In the 40’s this morning here MOWC. Frost overnight tonight. Brrrr…</p>
<p>Stopped off at Sports Authority. They had no clearance racks. I went over to Marshalls and they had a little more inventory than usual. I picked up an Adidas Tennis Shirt at a good though not great price, about $10-$15 less than Sports Authority.</p>
<p>I tried on M and L and M is too small in the shoulder. That’s important in tennis as there’s a lot of shoulder movement in a serve.</p>
<p>I also tried on a Reebok tank and it didn’t fit well on the shoulders. They had New Balance and Adidas running tanks but the prices weren’t attractive. It seems that your Marshalls is bigger than mine.</p>
<p>Ran two miles, did the Ab Dolley Plus, Smith Machine and free weights.</p>
<p>Whew! That was a tough workout. New Rules of Lifting for Abs.</p>
<p>I tried something new for the plank/core section. TRX plank and side plank with my feet in the straps. 30 seconds plank, 30 seconds side plank, 30 seconds plank, 30 seconds side plank – continuous, from one to the next, without resting or dropping. Tough. The second set was really tough.</p>
<p>These front foot elevated split squats are still killing me. I did all three sets of 12 on each leg, but my legs were jello.</p>
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<p>This was what I was <em>supposed</em> to do today, but my quads were (are!) very sore from yesterday, I couldn’t imagine doing them. Coincidentally, I, too, was as Sports Authority today, bending down to get things from the lower rack was very uncomfortable. Didn’t find anything worthwhile, either. Clearance rack picked over, rest of the stuff was expensive. May have to head to the Nike and Under Armour outlets instead.</p>
<p>BTW, just got the Taubes book for my Kindle.</p>
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<p>I’m wearing a pair of “Eddie Bauer” jeans (32) which were purchased in the 90s or earlier and they are very generous in those areas for those with a lot of upper-leg strength. I find them to be a little loose. I also have a pair of Graphite jeans (32) that are quite a bit narrower when placed on top of the “Eddie Bauer” jeans. Basically I have three pairs of pants in 32 and two in 34. There’s one or two in 31 that my wife has in storage and I may take those out if I get down to 175 (that’s where my weight was the last time I could wear those). It’s nice to get here and already have clothes waiting for me.</p>
<p>I’m wearing the new tennis shirt - it’s quite comfortable in the office. I might pick up another one - they had a ton of them on the rack yesterday. I think that I’m just going to run with my XLs until Sports Authority starts clearing out the summer stuff. I would have thought that they’d be doing this in August or September but it appears not.</p>
<p>Inchworms, shoulder rotation stretches, </p>
<p>1 minute of each as many reps as possible
goblet squat with 12 kg KB
push ups
grappling sit ups</p>
<p>4 rounds as fast as possible</p>
<p>12 “excalibur” on each side - twisting low to high on Keiser resistance machine
12 on each side table (only the head supported) single arm chest press on physioball - 15 lb. DB
24 v ups</p>
<p>time: 19:20</p>
<p>Double under jump rope 3 minutes</p>
<p>3 miles.</p>
<p>Looking forward to tennis tomorrow.</p>
<p>Day off for me. The Tabatas on my usual Sunday rest day did me in, I think! I was wiped out after yesterday’s workout.</p>
<p>Another day off for me. I just never felt quite OK or motivated all day. I think the combination of yesterday’s hot yoga and the wine tasting event last night did me in.</p>
<p>Hot yoga and wine will do it every time!</p>
<p>I’m a little surprised at how much New Rules of Lifting for Abs is kicking my butt the second time around. I’m starting to see why I saw such good results the first time. I’m much better at the exercises, which means I’m trying to do more weight and better reps. And definitely feeling it afterwards.</p>
<p>13 hours at work today… no workout for me. My arms feel like I was hit by a truck after 3 days of hard workouts anyway… back at it tomorrow. :)</p>
<p>I’m off today, too. Played with my lead toys for 10 min and did 50 pushups - that’s all. Leg muscles are almost back to normal, so I walked to the bus stop on the hill instead of catching the bus right next to the company’s building.</p>
<p>Yeah, I bet that you don’t just recover from a marathon in a day or two. You are probably smart to change it up and let the legs take a breather. I can’t imagine…</p>
<p>I am really lovin’ the pushups in my NROL4A workouts. iPod nazi had me doing so many crazy hard pushups – spiderman pushups, stability ball pushups, etc. – that doing more or less conventional pushups feels great!</p>
<p>The old rule of thumb (ignored by many) is to take an easy day for every mile of the race.</p>
<p>Thanks, MOfWC! Now I have a legit excuse to lazy-arse it for a couple more weeks. ;)</p>
<p>2.25 hours, 4 sets. 6-2, 6-1, 6-0, 6-4.</p>
<p>He was really trying to move me around with drop shots and side-to-side rallies. It was very windy too. I’m three pounds lighter than last week though and I just basically went for every shot, even if I couldn’t get there or was very likely to lose the point anyways.</p>
<p>The new shirt worked out quite well. My XL shirts are too big in the shoulder. You see this with some professional tennis players where their shirts are too large. They have to adjust the material in the shoulders after serving a point. The one I bought Wednesday is a bit heavier than the other shirts (perfect for fall weather) and is a better overall fit. I was thinking of picking one up in black for wearing in the office.</p>
<p>It was so gorgeous here this afternoon (and supposed to be cloudy tomorrow) that I had to flip the script and get outside today. So I did my usual 5k hillly walk/jog in the park and I’ll do New Rules of Lifting for Abs in the basement tomorrow.</p>
<p>Crisp breezy 63 degrees, without a hint of a cloud. Brilliant blue sky. Spectacular. Barely even needed my trusty old Augusta National Masters sweat towel.</p>
<p>Felt good and pushed the pace on all five intervals. First time ever that I got all five under a 10 minute mile pace. The two intervals on dirt in the park and the final interval starting before the top of the steep long hill up from the river have been the tough ones, but I did them all under 10 minute mile pace (hitting 100% heart rate on two of them). </p>
<p>Here’s [the</a> graph](<a href=“http://i218.■■■■■■■■■■■■■■■/albums/cc14/hwc_1000/Maudslay5kwalk-jog9-16-2011.jpg]the”>http://i218.■■■■■■■■■■■■■■■/albums/cc14/hwc_1000/Maudslay5kwalk-jog9-16-2011.jpg).</p>
<p>Terrific workout. All of the jogging intervals are after uphill walking, so the heart rate is good most of the way. I got a bunch of mellow Townes Van Zandt and Bob Dylan for most of the way, but got a little blood pumping 21st century spandex rock n’ roll for the final interval: [Hot</a> Leg](<a href=“Hot Leg - Trojan Guitar - YouTube”>Hot Leg - Trojan Guitar - YouTube).</p>
<p>^^ Nice!..</p>
![http://i218.■■■■■■■■■■■■■■■/albums/cc14/hwc_1000/Maudslay5kwalk-jog9-16-2011.jpg]the](http://i218.photobucket.com/albums/cc14/hwc_1000/Maudslay5kwalk-jog9-16-2011.jpg%5Dthe){kind=link}
