<p>iDad, are you planning to do the water slide tomorrow?</p>
<p>Hops, any success at TJ?</p>
<p>BC, I imagine you’re going to get in a few days of pre-race rest, and that this is going to drive you bonkers!</p>
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<p>Only if they have defibulators to revive me from the shock of the ice cold water! :)</p>
<p>Seriously though, I’ll wear volleyball shorts/swim trunks and play it by ear. I remember what those icy streams are like. It will depend on how hot and and sunny those rocks are and how much I need to cool off!</p>
Stopped in at the Nike Store to pick up the Nike “Miler” shirt. To my pleasant surprise, it was on sale for about $22, about $2 more than Marshalls/TJ Maxx. The last time I was there, they were $30 and I think that the retail price is $38. They had 25% off selected merchandise which I assume is due to the summer-to-fall season transition.
This is my favorite shirt in terms of fit - I don’t use them for working out though - I use them for wearing to the office and casual wear.
If you want to ease into the transition, Water Country in Portsmouth is less than an hour away.
[Weight</a> trainers have lower diabetes risk | Reuters](<a href=“http://www.reuters.com/article/2012/08/06/us-weight-trainers-idUSBRE8751BS20120806]Weight”>http://www.reuters.com/article/2012/08/06/us-weight-trainers-idUSBRE8751BS20120806)
Aerobic exercisers drop risk by 1/4. Weight training exercisers drop risk by a third.
I was a bit surprised to see tennis lumped in as an aerobic exercise. At higher levels, it could be better classified as interval training.
<p>Not a terribly surprising finding. Type 2 diabetes is a disease of insulin resistance. And, it’s been shown that resistance training (and a range of exercises that require short, intense bursts of muscle power) tend to lower insulin resistance.</p>
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<p>Keen hiking shoes arrived from Zappos today, but I’m going with the LL Bean lo-cuts. The Keens are incredibly comfortable, in large part because there isn’t much support. Basically sneakers with a heavier, stiffer sole. I noticed on “the ramp” at EMS that my foot tended to slide forward in the Keen’s going downhill and they did the same thing as soon as I put them on today, just walking around and that’s with a size that is on the snug side. There’s just nothing across the top of the shoe to lock the foot back against the heel, except stretchy fabric and the shoe laces. That’s a big no-no with the hilly trails around here because it kills your toes on the downhill bits to have them slamming against the front of the shoe. So, it’s back to Zappos for the Keens (too much of a functional duplicate of my clod-hopper Brooks). Keeping the leather Bean hiking boots (which look pretty snazzy wit the blue laces) for the rocky mountain hikes and winter snow boots and the Bean lo-cut hiking shoes for less crazy trails and general around-town waterproofness. I haven’t decided if I want to temp fate and wear the new lo-cuts tomorrow.</p>
<p>One of the benefits of high-tops is that the foot is anchored front-to-back by wrapping your ankle and above. There’s also ankle support.</p>
<p>The downside is that they are a real pain to put on and take off.</p>
<p>I got high tops because I was finally tired of my feet sliding forward. I don’t think I’d trust a lower one to do that job. And I suspect at my age ankle support is probably a good idea.</p>
<p>New Rules of Lifting for Life workout in the basement today. Still muggy, but a good solid workout.</p>
<p>Did [ValSlide</a> spiderman painful pushaways](<a href=“Valslide Spiderman Slide Pushups - YouTube”>Valslide Spiderman Slide Pushups - YouTube) for core – although not with the weight vest and certainly not with the extension Ben Bruno shows in this video.</p>
<p>[Single</a> leg squats to a box.](<a href=“1 Leg Squat- Unstable - YouTube”>1 Leg Squat- Unstable - YouTube) 10 reps per leg is a tough set on these, but I’m making some progress. Unlike this video, I’m going down to a stool with each rep. It’s a little easier. However, the padding on my weight bench is just as unstable for the foot, which is a serious balance challenge. This exercise is so hard because the single leg and hip has to stabilize the body weight in all three planes.</p>
<p>I also did front squats with two DBs held at the shoulders. I’ve gone down a little bit in weight (10 reps per set), but these felt really solid.</p>
<p>Upper body was single arm. DB overhead presses. Hold both DBs up with arms outstretched. Lower and raise one 10 times. Then raise and lower the other one 10 times. It’s a killer core challenge.</p>
<p>And unassisted chinups. Did three sets of 4. Conventional grip today, palms facing my body.</p>
<p>I had to take my truck to the shop yesterday. Today I needed to go pick it up. I figured I’d run over to pick it up today… made it about 2 minutes and quit running 
It was probably 95 degrees in the middle of the day so not really surprised… It was just over a mile so I ended up just walking the rest of the way. Took a bottled water and a towel with me… </p>
<p>Really should do something for a workout tonight still, but I doubt it…</p>
<p>Had 2 beers tonight. Not a big beer or wine drinker. Just got done with a 3 miler. Drinking and running doesn’t work for me!</p>
<p>Ok…this up and down thing isn’t working for me, Time to get serious again and start tracking and checking in here everyday. Had my egg white breakfast without the English muffin as I try to clear out my carb cravings. Tracking water intact so I know exactly what I have had. Keeping DailyPlate up on computer all day again. Had my first whey protein mid day snack in a long time to cut my urge to snack. Heading to the grocery store to get my veggies and chicken. Exercise is planned for this afternoon. I better not bail!!!</p>
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<p>Start small if you have to – just start. Things in motion tend to remain in motion. :-)</p>
<p>NM, I’m here with you. </p>
<p>Sadly, I am still not at iDad levels of exercise, but am getting pretty regular exercise. We added a Lab puppy to the family in January and he requires a lot of outdoor activity. As in, three vigorous enthusiastic walks each day, multiple play sessions that involve quite a few sprints on my part, and a lot of springing into action to save some household item from imminent destruction. My reflexes have definitely improved! Diet is something I still struggle with quite a bit, so am tracking through Livestrong again.</p>
<p>Unrelated question - who here is from the Nashville area? MOWC?</p>
<p>Yep! I hang my hat in Tennessee!</p>
<p>1 hour of tennis practice, 86 degrees, dry, slightly cloudy, slight breeze. Very nice environment for hitting nice, crisp, clean strokes.</p>
<p>Thanks, MOWC. You may regret your admission - completely off topic but a company D worked for last summer is relocating to the area and wants her to come on a recruiting trip. We know very little about the area other than H has been there for a few business trips. So I may be bombarding you with questions but I promise not to do it here.</p>
<p>Feel free to PM me and I can give you my email address. This is the most fantastic place to live and I would be glad to answer questions. We’ve been here 6 years and have decided to stay here for retirement. It’s just perfect!</p>
<p>Just had my lunch. That would probably be the last full meal for me before tomorrow’s weight in. Quite a few colleagues I talked to said the same - no dinner tonight. </p>
<p>What are some tricks to lose a lot water over night? I am basically at the same weight as last weight in - DS was home for the weekend.</p>
<p>Go sleep in a sauna. Or run all night.</p>
<p>Seriously though, don’t stay in the sauna too long…</p>