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Having rested fairly thoroughly since Friday evening—thoroughly enough to make me somewhat grumpy for lack of exercise—I headed out this morning for a careful expedition. Bank, gym, lunch, groceries, with care to minimize walking. To do so, I got my Chinese lunch at a place I could hop a bus to, rather than the few blocks each way to the subway and thence to Excellent Dumpling. I also modified my workout to put less pressure on my heel. (Details behind the cut, below, as usual.)
I was pleased that the gym has changed their song mix: they have the bad habit of picking n songs, and then playing the same ones, in the same order, on every Tuesday morning, or every Thursday afternoon, or so on.
On my way from the bus stop to Tea Den, I fell into the shoe store nearby. They're closing June 30, and have assorted things on sale. A few of them were on a $10 rack outside the store, and a pale blue suede boot caught my eye. A boy's/men's six and a half, it looked like it would fit me. I got the shopkeeper to find its mate, and indeed they do. It's a little tight at the instant, but I expect it will stretch with wear, and in the meantime I can wear my thinner socks.
Then I noticed that they were offering Clark's Springers at a very good price ($49/pair). Unlike the last time I bought Springers there, they had them in brown leather in my size. I don't need them yet, but I will. That's my default sandal, and I've worn out several pairs. After that, the salesman said something about walking shoes, and pointed at a rack of four styles that ran wide. I decided I liked one of them. He brought them out, and I tried them. They fit. This level of shoe-shopping success almost never happens to me. I also looked at daypacks, but saw nothing I liked, and declined to try on sneakers on the grounds that I already had too much to carry. I will probably go back next week, and at least pick up some socks. With any luck, this means I'm set for a couple of years, except for a trip to the New Balance store when the current pair of those wears out, and re-waterproofing my snow boots sometime in the next few months.
Lunch was a big bowl of Cantonese noodle soup, with both roast duck and pork wontons. Tasty and filling. Tea Den serves strong tea, quite unlike Excellent Dumpling's weak jasmine; they also give me as much as I tea as I want with my meal, but it's strong enough that I drank two or three of those tiny cups, then switched to water, both to avoid over-caffeinating and because when I'm drinking tea without milk and sugar, I don't want it that strong. But I needed some caffeine.
Back on the uptown bus, and I braved Fairway despite my bags. I got much of what I was looking for (no beets, but I got stewing meat for tonight, so roast beets would have had to wait anyhow), and fit most of that into my backpack.
I figure I walked about a mile today. Trivial for me most days, but significantly more than I'd tried since overdoing it badly last Friday. I think I'm okay, and will be okay for Wiscon.
This workout was put together to avoid pressure on my feet, and especially my right heel. Hence, no leg presses, and few standing exercises. I also took a general "don't push" approach, which included doing two sets instead of three on a number of things.
Instead of serious cardio, I did the exercise bike's pre-programmed seven-minute warmup (at the most intense of three levels; this program is a gradual monotonic increase of resistance for seven minutes, then drops way down if you don't stop at seven).
Vertical chest press, 70 pounds, 12, 9; 65 pounds, 3 (pulled out the supplemental five pound pin on the machine and finished the set to 12)
Calf machine, 75 pounds, 13; 70 pounds, 12
Seated leg curl, 80 pounds, 15, 10. (I hadn't used this in ages.)
Adjustable row, 80 pounds, 2 sets of 15
Crunches, 2 sets of 30
Back arch, 17
Tree, 4 sets of {3 on each leg}
Balance lateral raise, 5 pounds each hand, 2 sets of 15; 2.5 pounds each hand, 15
Hip adduction, 110 pounds, 13, 10
Hip abduction, 90 pounds, 2 sets of 13
Tricep extension (the express line machine I haven't used in ages, but I found my old card with the settings): 50 pounds 12, 40 pounds 12. I used this rather than my usual tricep exercise because this one is done sitting down.
Bicep curls, 30-pound bar, 3 sets of 20. Yes, decrease the number of reps when you increase the weight, but I'd been doing sets of 25. Maybe I should aim for a 40- or even 50-pound bar, sets of 12-15, in a couple of months.
Stretches
I was pleased that the gym has changed their song mix: they have the bad habit of picking n songs, and then playing the same ones, in the same order, on every Tuesday morning, or every Thursday afternoon, or so on.
On my way from the bus stop to Tea Den, I fell into the shoe store nearby. They're closing June 30, and have assorted things on sale. A few of them were on a $10 rack outside the store, and a pale blue suede boot caught my eye. A boy's/men's six and a half, it looked like it would fit me. I got the shopkeeper to find its mate, and indeed they do. It's a little tight at the instant, but I expect it will stretch with wear, and in the meantime I can wear my thinner socks.
Then I noticed that they were offering Clark's Springers at a very good price ($49/pair). Unlike the last time I bought Springers there, they had them in brown leather in my size. I don't need them yet, but I will. That's my default sandal, and I've worn out several pairs. After that, the salesman said something about walking shoes, and pointed at a rack of four styles that ran wide. I decided I liked one of them. He brought them out, and I tried them. They fit. This level of shoe-shopping success almost never happens to me. I also looked at daypacks, but saw nothing I liked, and declined to try on sneakers on the grounds that I already had too much to carry. I will probably go back next week, and at least pick up some socks. With any luck, this means I'm set for a couple of years, except for a trip to the New Balance store when the current pair of those wears out, and re-waterproofing my snow boots sometime in the next few months.
Lunch was a big bowl of Cantonese noodle soup, with both roast duck and pork wontons. Tasty and filling. Tea Den serves strong tea, quite unlike Excellent Dumpling's weak jasmine; they also give me as much as I tea as I want with my meal, but it's strong enough that I drank two or three of those tiny cups, then switched to water, both to avoid over-caffeinating and because when I'm drinking tea without milk and sugar, I don't want it that strong. But I needed some caffeine.
Back on the uptown bus, and I braved Fairway despite my bags. I got much of what I was looking for (no beets, but I got stewing meat for tonight, so roast beets would have had to wait anyhow), and fit most of that into my backpack.
I figure I walked about a mile today. Trivial for me most days, but significantly more than I'd tried since overdoing it badly last Friday. I think I'm okay, and will be okay for Wiscon.
This workout was put together to avoid pressure on my feet, and especially my right heel. Hence, no leg presses, and few standing exercises. I also took a general "don't push" approach, which included doing two sets instead of three on a number of things.
Instead of serious cardio, I did the exercise bike's pre-programmed seven-minute warmup (at the most intense of three levels; this program is a gradual monotonic increase of resistance for seven minutes, then drops way down if you don't stop at seven).
Vertical chest press, 70 pounds, 12, 9; 65 pounds, 3 (pulled out the supplemental five pound pin on the machine and finished the set to 12)
Calf machine, 75 pounds, 13; 70 pounds, 12
Seated leg curl, 80 pounds, 15, 10. (I hadn't used this in ages.)
Adjustable row, 80 pounds, 2 sets of 15
Crunches, 2 sets of 30
Back arch, 17
Tree, 4 sets of {3 on each leg}
Balance lateral raise, 5 pounds each hand, 2 sets of 15; 2.5 pounds each hand, 15
Hip adduction, 110 pounds, 13, 10
Hip abduction, 90 pounds, 2 sets of 13
Tricep extension (the express line machine I haven't used in ages, but I found my old card with the settings): 50 pounds 12, 40 pounds 12. I used this rather than my usual tricep exercise because this one is done sitting down.
Bicep curls, 30-pound bar, 3 sets of 20. Yes, decrease the number of reps when you increase the weight, but I'd been doing sets of 25. Maybe I should aim for a 40- or even 50-pound bar, sets of 12-15, in a couple of months.
Stretches