Diet/Exercise/Health/Wellness Support Thread

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<p>4.0 and 4.5 are typical levels on the tennis forums that I visit. Here are the characteristics of a 5.0:</p>

<p>Forehand: Strong shot with control, depth, and spin; uses forehand to set up offensive situations; has developed good touch; consistent on passing shots</p>

<p>Backhand: Can use backhand as an aggresive shot with good consistency; has good direction and depth on most shots; varies spin</p>

<p>Serve/Return: Serve is placed effectively with the intent of hitting a weakness or developing an offensive situation; has a variety of serves to rely on; good depth, spin, and placement on most second serves to force weak return or set up next shot; can mix aggresive and off-paced service returns with control, depth, and spin</p>

<p>Volley: Can hit most volleys with depth, pace, and direction; plays difficult volleys depth; given opportunity, volley is often hit for a winner</p>

<p>Special Shots: Approach shots and passing shots are hit with pace and high degree of effectiveness; can lob offensively; overhead can be hit from any position; hits mid-court volley with consistency; can mix aggresive and off-paced service returns</p>

<p>Playing Style: Frequently has an outstanding shot or attribute around which his/her game is built; can vary game plan according to opponentl this player is Amatch wise@, plays percentage tennis, and Abeats himself@ less than the 4.5 player; solid teamwork in doubles is evident; game breaks down mentally and physically more often than the 5.5 player</p>

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<p>Basically you have all of the shots. You understand tactics and strategy, can form a game plan on the fly.</p>

<p>The guy that I play with regularly has played satellite tour players and has a lot of tournament experience. He’s in his early to mid-sixties which has slowed him down but he can still play very well. He’s lost to me a lot lately but I think that a lot of that is mental. He can put together games where he plays very well but I think that he feels that he can’t win right now and he doesn’t put in a consistently strong effort. I know how it feels because he used to beat me consistently for months (or maybe even years).</p>

<p>You see it in the top four men’s game. Murray has the physical ability and talent to beat any of the top three but he just can’t crack into those slots. He’s come very close but he usually gets edged out by a little. At some level, the mental game is as important as the physical and skills game.</p>

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<p>Great? No. I could play at the collegiate level long ago which is nothing like the collegiate level today. I have hit with a few professional players and some very good regional players. The best player that I played against was a grand slam finalist. I lived with a coach for a while and he used me and another person to train his students.</p>

<p>It’s like running - I can run and can probably do it as well or better than 85% of the people where I work. But I’m not fast enough to even be considered a local-level runner for my age - I would need to run a 5K in something like 24 minutes. So it may be good compared to the general population but it’s not even in the competitive ballpark. But I’d guess that the local-level runner wouldn’t consider themselves great by running standards as there are several levels better. It’s all a matter of degree. Above 5.0, there’s 5.5, 6.0, 6.5 and 7.0 where 7.0 would be the top 1,000 players in the world.</p>

<p>Well…BCEagle91…you are better than I thought. ;)</p>

<p>MOfWC, I’m glad you had a nice run with your daughter! going to work after that deserves a gold medal. Thanks for the Boston update! I’m so sorry for the folks who are going to be suffering instead of making PRs. I really feel their pain, because I ran my Boston Q marathon in 80 plus degree weather, and I do not recommend it to anyone. Glad that I’m NOT going!</p>

<p>After slacking off for a few days, I finally ran 3.6 miles. I’m not a happy camper - H gained a couple of pounds because he ate crap during his extensive business travels while I ate healthy foods (not counting the last night’s Haagen Dazs :)).</p>

BCEagle, if you’re ever in my neck of the woods, you should play my DH. He’s in the 4.5 to 5.0 range and is 61 years old. I expect you two would be very well matched.

Did not make it to the gym yesterday. Wound up back at my BIL’s, whose condo basement flooded a few months ago. We got all the wet stuff out immediately but needed to – ummmm – declutter. [He’s basically a hoarder, at least when it comes to the basement.] DH had tied up magazines into manageable piles, but because of his two artificial hips, he has difficulty carrying heavy things up stairs. So, that was my job yesterday. Did that non-stop for 50 minutes.

I equate it to holding two 15-pound dumbbells and stepping on and off a low stool for 50 minutes. I really worked up a sweat.

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<p>I bet you are sore, too! Carrying stuff up and down stairs works all kinds of muscles. I’m always stiff and sore afterwards.</p>

<p>MOWC, it sounds like you had a great time on your 20 miler with your daughter. Too bad about the having to go to work part though!</p>

<p>Tendonitis is stupid. I go one day with no pain, and then the next day it’s back. It needs to make up its mind.</p>

<p>blankmind, that’s sound frustrating!</p>

<p>Cardio dance fitness class today.</p>

<p>Blankmind- I know. That’s how mine was. I would get encouraged and then it would be worse than ever the next day.</p>

<p>Ordination today was lovely. All went well. I ran 3 slow miles this morning before we had to get going. I’m tired. Party at our house tonight. (catered and casual)</p>

<p>blankmind–same here. Tendinitis in my thumb & wrist. Sometimes seems like it’s better, then I do something careless with my hand and am reminded it’s still there.</p>

<p>Today’s exercise–crawling through the aptly named crawl space of our basement. I’ve been smelling mildew and it seems the sump pump at some point was not keeping up, leaving water all over the plastic ground cover. Crawling, bending, mopping with rags…glad I’m in reasonable physical shape!</p>

<p>Now to research sump pumps…</p>

<p>ugh, mommusic, give me kettlebells over crawlspaces any day!</p>

<p>Basement for me. But, no crawlspace. Hit the weights for my Friday Punch the Clock workout that I skipped yesterday. And, that’s pretty much what I did. Punched the clock. Particularly fun highlights were the 45 second hold at the bottom of a pushup position. And, stability ball deadbugs – I can’t believe how much better I am at those now than when iPod nazi first tortured me with them last summer.</p>

<p>Sideways med ball slams against a wall. Three sets, ten on each side. I’m actually developing some honest to god power with those now. I should have discovered those back when I was a golfer. I could have been slammin’ it out there with Bubba Watson!</p>

<p>Pretty basic strength sets. Front squats, single leg deadlifts, single arm DB rows, and kneeling curl to press with two DBs. I’ve backed off on the weight with the single leg deadlifts and increased to 10 reps per leg. Doing some better reps and actually firing my glutes more with the lower weight. Sometimes less is more, I guess.</p>

<p>Chicken caesar salad for dinner. My fav!</p>

<p>Mr. B got really serious about the pounds he managed to put on in the past weeks. No rest today, and tomorrow we are hitting the trail. :)</p>

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<p>Serious about putting them on? Or taking them off? :slight_smile: I was really serious about putting them on for a long time!</p>

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<p>From the real world benefits of exercise department:</p>

<p>After looking up a shoulder exercise for someone here a while back, I incorporated a short TRX/Jungle Gym shoulder sequence into my warm up. </p>

<p>[TRX</a> Letter Exercises - YouTube](<a href=“http://www.youtube.com/watch?v=qrqvA4DMlw8]TRX”>http://www.youtube.com/watch?v=qrqvA4DMlw8)</p>

<p>Nothing heavy. Just easy angles. Takes about two minutes.</p>

<p>5 rows
5 Letter I
5 Letter V
5 Letter T
5 Letter W</p>

<p>So I’m in the shower after my workout and I realize, that after 58 years on earth, I can reach much farther down my back with the wash cloth. Just a little two minute drill three times a week pays off with concrete flexibility gains in under a month.</p>

<p>Pretty much my entire 15 minute warm up is a series of this kind of stuff. Bodyweight exercises to increase flexibilty and mobility, both to get ready to workout and for their own benefit.</p>

<p>Just heard on the radio that temps in Boston will be in the 88-90 degree range with comments to runners on running slower and getting a lot of hydration. We’re going into Boston this afternoon - I don’t know if we’ll have time to walk around amidst all of the runners.</p>

<p>The marathon organizers are letting runners defer until next year without having to re-qualify if they don’t feel safe running in the heat. And they are keeping the course open an hour longer.</p>

<p>It’s going to be brutal.</p>

<p>Well, they get to defer but they get to pay again, too! </p>

<p>My friends are having a fit. Unfortunately, that’s a big part of marathoning- you do all that work and you never know what’s going to happen on that day!</p>

<p>It’s a total fluke, too. Yesterday’s high temp was in the 60s. Wednesday’s high temp is expected to be in the 60s again.</p>

<p>Talk about extremes! The year my friend ran her Boston, the race was almost cancelled due to freezing rain and record cold temperatures. I wonder if it is still time for me to defer? Hmmmm… No way I would even try to run in 90 degree weather! Of course, for all those Kenyan and Ethiopian etc. runners it might feel just like home.</p>

<p>20 minutes on the elliptical today and then my new exercise and stretching routines. I had no pain, so that’s good, but it is so tempting to try to run a little. I resisted.</p>

<p>There will be some cloud cover for the start but it looks like 100% sun after 1:00 PM. Humidity looks to be pretty low. 1 PM is when the temps start moving into the high 80s too.</p>

<p>1.5 hours of tennis with the new guy. We split sets, 4-6, 6-3. This guy pushed me a lot harder. He makes fewer errors, has a much harder serve and is more aggressive. His fitness level, though, isn’t close to the guy that I normally play against. He was taking longer breaks on the bench - I don’t sit on the bench - I just get my water and then back onto the court.</p>

<p>I do like more of a challenge.</p>

<p>He talked about playing league matches (USTA) this summer. I may give that a try.</p>