Tuesday, October 30, 2007

Rite of Passage - Light

The light workout this morning.  I really struggled to get myself out of bed for what promised to be 10 minutes of training, but I made it.  The workout went down like this:

15 minute warm up, I was really sluggish
20k Presses: 1/1, 1/1, 1/1
Chins: 1, 1, 1
20k 11 Minute Snatch Set: 6x5/5 = 60 reps, one set every 2 minutes

I was shocked how heavy everything felt this morning.  I never train the same muscles 48 hours after a heavy workout.  The snatches with my 20k might actually be harder than with my 24k due to the larger handle, but I made them go.  I was really hoping to pull a 2 or 3 out of my deck of cards, but of course got a jack for 11 minutes.

There may be something to these light days.

Monday, October 29, 2007

Physical Therapy Summary

Thursday I met with the physical therapist.  45 minutes with him revealed a specific diagnosis and set the stage for developing a good treatment plan.  Here is what I am working with:

My pelvis is in a constant state of anterior tilt, which forces my lumbar back into exaggerated lordosis.  Essentially, I stick my butt out and then arch my back to compensate for it.  Since I am not a playboy bunny, this is a bad thing.

This problem is associated with three muscular dysfunctions:

1. The hip flexors, especially on my right hip, are overly tight
2. The abdominal muscles on the front of my stomach are weak and overstretched
3. My posterior chain (spinal erectors and hip extensors) is in a constant state of contraction to compensate

As a result, I am unable to achieve a posterior pelvic tilt in the standing position

I think the root cause is my misapplication of the standard advice to avoid rounding the back when lifting.  I have interpreted that as "allowing a posterior pelvic tilt at any time is a terrible thing to do and should be avoided at all costs".  I think that has allowed the other problems to manifest, but addressing those problems without fixing my postural patterns will do no good.

The physical therapist also pointed out during my snatch sets I am risking serious injury by misapplication of the "no rounded back" advice.  As the kettlebell leaves my hips, I hyperextend my spine to "thrust with the hips", since the actual thrust I should be performing requires full hip extension, but I am incapable of it due to the tight hip flexors.

The biggest key to resolving this problem is appropriately aligning my posture with the demands of the movements I perform. When standing or lifting weights from the waist up, it is ok to have some posterior pelvic tilt.  My butt should be underneath my torso, supporting my weight, not behind me.  The advice to strongly arch the back is only valid when pulling from the ground or performing a deep squat.  Even then, it should not be excessive.

In addition, I need to focus on strengthening my abdominals with crunches and stretching my hip flexors.  My total avoidance of direct ab work has been misguided.  It is actually necessary in a situation like mine, to help counter the pull of the tight hip flexors and allow my body to achieve a proper resting position.  

While I was trying to stretch the hip flexors before, the physical therapist pointed out to me that I actually was not.  Over the past 10 months my "hip flexor" stretches have been poorly executed and primarily stretched my abdominals.  This is exactly what I don't need.  In order to properly stretch the hip flexors, I have to keep my abs and glutes tight while performing the movements.  That nuance was lost upon me and really emphasizes the importance of working hands on with an expert.

I met with the therapist on Thursday.  It took 45 minutes and cost me $60 for a car rental.  The results so far:

1. By the conclusion of the session Thursday, my right shoulder was sitting considerably better.

2. Friday I focused on walking with my spine in a neutral position.  Over the course of the day a tremendous amount of tension was release from my lower back.  It was painful, but also felt really good.  My shoulder continued sitting better.  My abs were straining the entire day, just from the simple effort of holding neutral spine.

3. Saturday I walked 3.5 miles and focused on maintaining the appropriate tilt in my hips.  Every single step put a stretch on my right hip flexor.  The right hip flexor is much tighter than the left, which flags it as the most likely imbalance causing my foot to externally rotate on deadlifts.

4. Sunday I walked 5 miles, getting the same stretch.  Interestingly, the pump on the right side of my back that typically follows such a long walk was completely absent.  I also lifted, experiencing no loss of strength from the altered posture.  Making time for the crunches highlighted just how weak my abs are.

In just 4 days my body is feeling considerably better.  Prolonged application of this lesson will definitely reduce my risk for injury and improve my performance.  I should have gone much sooner and am very happy to have invested the time when I did.  In addition to improving my deadlift and reducing the risk of back injury, I think this could be the missing link for full recovery of my shoulder.

Sunday, October 28, 2007

Rite of Passage - Heavy

Today was my first day on Pavel's rite of passage program.  I did the following

20k Clean and Press Ladders: 3 x 1/1, 2/2, 3/3
Chin Ladders: 3 x 1/1, 2/2
20k Swings: 4 minutes - 8/8 per minute

The clean and presses are hard for me, largely due to the mechanics Pavel recommends.  I am focused on creating maximal tension through the full lift, including the negative.  This is a different style than my preferred method of powering through the positive and just dropping the negative.  20k is a good weight.

I held back a little on the chins, not sure how the sets would add up.  It was a smart choice.  This much pressing is going to be tough on my shoulders at first, I do not need to go all out with the chins at the same time.  By the end of the last ladder, I was tired.

The swings kicked my butt.  I actually pulled a 10 out of my deck of cards, but by the end of the fourth minute I broke into a cold sweat and needed all of my focus to avoid puking.  It appears an 8/8 per minute pace is too aggressive for me to sustain for 10 minutes.  I'll do better next time.

About an hour after this workout, I did some grip work.  It consisted of:

Bending: 2 easy timber ties DU, 2 medium timber ties reverse, easy 60d DO
Play with 6lb Sledge
25lb Block to Bench: 1/1, 2/2, 3/3, 4/4
Crunches between sets

The grip work was weak, as a result of the earlier workout.  I did play round with positioning my pointer finger on top of the block instead of the side.  This position is easier on the tendon in my thumb and does not appear to cost me any strength.

I am staying active.  This afternoon I walked 5 miles.  This evening I bowled with my league, with a high score of 152 and an average of 114 and 1/3.  Oddly, I did my best when I stopped trying to throw the ball hard or hook it.  Yesterday I walked 3.5 miles.

Bodyweight has fluctuated in the 185-186 range over the past week.  Given the light workout schedule and eating out, the lack of progress is not unexpected.  I needed a step back to make strides forward.

Wednesday, October 24, 2007

Hip Symptoms

Below is a list of the imbalances I am aware in my hip that I will be reviewing with a physical therapist on Thursday evening.  The problem is not bringing me immediate pain but does cause me to avoid frequent deadlifts or squats near my 1 rep max.  I believe it is also impacting the efficiency of my stride when running. 


1. When deadlifting, the right foot and hip rotate outward. I then rotate my torso to the left to compensate.

2. When going into a deep squat, the right knee will click if I am not fully warmed up and stretched out.  The right foot also tends to rotate outward further than the left.  I believe the hip follows.

3. When walking for several hours, the whole right side of my body pumps up and fatigues, as though I am supporting myself with flexed muscles instead of relying on my skeletal structure.  Stretching afterwards, there is much more tension built up on the right side of my body.

4. When I stretch the hips out and use a fit ball on the deep rotators of the hip, it makes my right shoulder (the one we worked on) feel better and move more freely

5. When pushing weight out of a squat, I favor the left leg

6. When lying relaxed on my back, the right leg rolls to the outside, so the outside of my right foot rests on the ground

7. The right hip flexor does not seem as flexible when stretching (demo stretch).

8. If I stand up from a low platform using one leg (say 14-16"), the left leg is stronger and more stable

9. Lying on my back doing the "bicycle" exercise, straightening the right leg causes something in the hip or lower back to click

10. When running, the right knee takes longer to warm up.  The outside of the left ankle also tires more quickly, as though it is bearing greater load than it should.

11. After a period of inactivity, if I lay on my back with my knees bent and twist them all the way to one side, my spine cracks and pops.  It feels great.  I can do this once or twice a day.

I have attempted to fix the issue myself by developing the flexibility in my hip flexors and extensors, through a variety of lunge and floor based stretches.  About two weeks ago I realized the adductors in my legs are much tighter than the rest of my hip muscles and also started stretching those.  This seems to have let me get into a deep squat with a wider stance, but it is too early to have observed any other benefit.

Tuesday, October 23, 2007


Tuesday night was time for a strength workout.  The running took a lot out of me, but at least I did something.  The workout went like this:

Bend Double Underhand: 2xEasy Timber Tie
Bend Reverse Style: 8xMedium Timber Tie
Deadlifts with Mixed Grip: 3 x 135, 135, 185, 185; 1x225, 225, 225, 225;
3 Chin Ups
One Arm Push Press: 3/3 x 16k, 20k, 24k, 24k; 1/1x28k
Power Clean 135lbs
Load 25lb Block Weight to a Bench: 1/1, 2/2, 3/3

That was it.  My knees felt painful in a bad way after the deadlifts, but in a seperate spot than where they ached on Saturday.  I think I may have been banging my knees with the bar.  The alternate grip definitely feels stronger, but I like the double overhand grip better.

Not much else to say.  I have my exercises and reps planned for my variety days in the next cycle. Tuesday I will stick with sets of 5 reps, focusing on squats, renegade rows, windmills, bending, and block weights.  Thursday I will stick with sets of 3 reps, focusing on axle deads, pistol practice, turkish get ups, and maybe some sledge work.  It should be fun.

Monday, October 22, 2007

Weekend Review

I got up early Saturday morning and over the course of two hours jogged the full 10+ miles around the forest preserve.  This is the furthest I ever ran and more than double my last long run.  Pacing is everything.  My feet blistered, near the end of the run I stopped sweating, and when I got home my whole body was shaking.  I did it though.  This marks the end of my running until Spring.  I had the circumnavigation goal in the back of my head when the running started in September, but I did not expect to reach it so soon.  I resumed running 7 weeks ago and failed to jog even a mile on the first run.

Saturday afternoon I planned out my next cycle, which will start on Sunday, 10/28.  The planning was easy, since it is the Rite of Passage program from Enter the Kettlebell. I'll take one or two unstructured workouts with the weights this week, and then go full bore on Sunday.  Saturday night I went out with some friends and spent the evening walking around stiff legged.  My knees ached so bad I had to take stairs on all 4's.

My weight hit 184 Saturday morning.  Things are on track for Gripmas.

Sunday my morning strength workout was definitely off, but my body felt much better.  Going through my normal mobility work and stretching indicated no permanent damage from the hard headed run, so I was happy.  I spent the day relaxing, and then went out for the ultimate of athletic competitions, league bowling.  My average over three games was 99.67, so I have some work to do.

As of Monday all I have left to show for the run is an open blister on one foot.  I'll hit the weights tonight and plan to do some bending.  The 5 rep chin goal from my relatively strong list is in the near future, but I may take tonight easy since this is a down week.

Friday, October 19, 2007


The following videos are from my 10/18 workout.  My lats are the sorest they have been in months.  It is nice to be able to chin for reps again.

4 Chins: http://www.gripfaq.com/videos/20071018BWChins.wmv
Deadlifts: http://www.gripfaq.com/videos/20071018Deadlifts.wmv

My deadlift form clearly needs work.  I have a session scheduled for next Thursday to get my hip problem evaluated by the physical therapist I saw for my shoulder.  Hopefully that provides some insight into what is going on.

Thursday, October 18, 2007


This evening I finally made time to do some grip work.  Running has cut into the dedicated grip workouts.  My focus was bending.  I did:

Double Underhand - 4 easy timber ties
Reverse Style - 6 medium timber ties, alternating anchor hands

My bending is definitely weak right now, which usually means my overall hand strength is down.  After this I failed to pop a 2.5" or so phone book.  Hopefully some practice gets me back up to par.

I also started looking into travel to Gripmas.  Flights from O'hare to Columbus are pretty cheap, it's just a matter of figuring out the hotel.  Nick mentioned putting together a carpool from Columbus, so I put a PM into him regarding the meet up location.  I am pretty much going to choose where I stay based upon the highest certainty of a ride to and from the contest.  The need to pay for a round trip cab from Columbus to Crooksville would pretty much kill my chances of attending the contest, and having never owned a car, I don't have enough driving experience to be comfortable doing that in a rental car.


This morning I woke up at 5:30 and decided to make the most of it.  By 6:15 I was lifting.  Over the course of 90 minutes I did the following:

Warm Up: 1/1 Turkish Get Up with 12k KB
Deadlifts: 3 x 45lbs, 95, 135, 155, 175, 185, 205; 1x225, 225, 245
Chins (between sets of deads): BW x 1, 4, 3, 2, 1
Presses: 3 x 45, 65, 85, 95; 2x105 + 1 push press
Push Press: 3 x 115, 125
Pistol Practice Between Pressing Sets - 6 sets of assisted triples

Overall it was a decent workout.  I originally planned to lift yesterday evening, but ended up late at work and my knees were achey from the running on Tuesday.  I have lost strength on the deadlift, but am very close to one of my chinning goals.  I got some video that I will process and put up later.

I am getting anxious to finish running and get back to lifting 5x a week.  Saturday I will take a long jog and think about it.  It would probably be wise to hit my weight goal for Gripmas before changing anything.

Tuesday, October 16, 2007

Running Day 2

This morning I went for another run.  I made it 2.5 miles with one rest and full strides.  The next step is to do this run with no rest.  The faster pace tires my body much more evenly, with my muscles, joints, and conditioning all ready to stop at the end.  I am happy with this approach.

I made time for mobility work and soft tissue work last night.  This afternoon I dropped $18 to get Dave Tate's book and the EFS beginner's program.  I've been interested to read both for some time, and they were on sale.  I will probably choose between the program I just purchase and the one in Practical Programming for my next cycle after the Rite of Passage program.

I finally know enough to know I don't know enough to design my own training program.

Sunday, October 14, 2007

Get Up

Today was scheduled as a strength workout.  I planned to start things off by hitting my next turkish get up goal, 3x5/5x16k.  As can be seen here, I did it:


However, it absolutely tanked me.  By the end of Set 1 I was shaking.  Set 2 was hard but I made it.  Set 3 was all about the will to avoid sets 1 and 2 again on another day.  That was it for my workout.  I went inside and showered.  While waiting to go out I did a few lifts of 80-90lbs on my 2 3/8" rolling handle.

The workout took so much out of me that while riding in the car to lunch I actually started getting dizzy and sick to my stomach.  That passed after I ate, but by 6pm I needed a nap and my head hurt.  I probably pushed too hard to get the goal, but am glad I did it.

Body weight hit 187 on Sunday, and actually hit 186 on Monday morning (I'm posting from the future!).  I did do mobility work and soft tissue work in the evening on Sunday.  I am pushing the limit of my movement reserves with my current training and need to do everything possible to hold myself together.  Progress is definitely present though, I was suprised when comparing the video above to my last turkish get up test:


Taken in 3 month chunks, the small steps add up.

Saturday, October 13, 2007

Running Day 1

After the last few long runs, my back has felt achy and my shoulders loose.  I attribute this to the fact that in order to run a long distance, I am using a short stride.  My conditioning is not capable of supporting full length strides over a distance of miles.  I guess you'd call what I was doing jogging.

Today I decided to resolve that and let my legs go.  I focused on using full strides and taking the speed that gives me.  My conditioning gassed out at 1.25 miles.  I rested by walking a bit, ran most of the way home, rested again, then finished.  My next goal is to actually be running for the full 2.5 mile short run, then build the distance from there.  This was much easier on the rest of my body, as I am able to keep everything tight and exercise my joints through the full range of motion.

Later this morning I was bored and did some bending.  I took out 3 easy timber ties, 3 medium timber ties, a 7" x 1/4 round zinc plated CRS, and a 7" x 1/4 round CRS.  The easy stuff was double underhand, harder stuff reverse style.  I seem to have forgotten how to do the double overhand style.  Whoops.

This afternoon I took a nap, stretched, and did some soft tissue work.  I had planned to spent the day outside goofing around, but the plans fell through :p  I ended up spending an inordinate amount of time training as a result.

Thursday, October 11, 2007


This evening was scheduled for a strenth workout, but lifting heavy isn't something I was really in the mood for.  Instead I decided to go for my 3x5/5x16k turkish get ups goal.  I got through the first set, was gassed, and the camera had died, so I decided to stop those.  Then I spent around 30 minutes practicing assisted pistols.  I am not strong enough to do them, but over the course of practicing I found a much better solution than the platform I made out of 45lb plates.

It turns out if I wrap my heavy exercise band over the support of my power rack and choke up on, I can use it to do assisted pistols.  Previously this failed for me, but it was because I had been grabbing the ends of the handles.  By varying the distance I choke up and comparing it to the numbered support holes in my rack, I have a measurable way to increase the resistance over time.  I am excited about this.

Later, when taking a bath, I managed to balance in the bottom position of a pistol several times.  I made my wife come see, but she was not impressed.

Tuesday, October 9, 2007

Further Still

This morning I ran a bit further, to marker #9 on the path.  I am running it backwards, so this would be a lot more impressive if I was going the other way.  I'd estimate I am just a bit over 4 miles for the run now.

I should stretch tonight.  Weights will probably be tomorrow or Thursday afternoon, depending how I feel.  Right now, I am tired.

Sunday, October 7, 2007


This morning was my scheduled strength workout.  The running plus walking yesterday left my back a little stiff, so I decided to take the time to enjoy my Sunday workout.  It went like this:

Clean up and Sweep Garage
Receive Groceries, drink free Energy Drink
Front Squats: 3 x 45, 65, 85, 95, 105, 115; 1 x 125, 135
18" DO Axle Deadlifts: 3 x 73, 123, 143, 163, 183; 1x 193, 203; Miss x 213
Chins (alternate sets with presses): 1, 1, 1, 1, 3
Bottoms Up Kettlebell Press: 3/3 x 12k, 16k, 20k, 20k, 20k
Rack Walk with 20k Kettlebells: 75ft
Farmers Walk with 20k Kettlebells: 75ft
Windmills: 3/3 x 10k, 12k, 16k PR

The whole workout went very well.  I didn't push anything and just focused on getting work in.  It took time for the front squats to loosen my hips up, but I actually got some squats in.  I am annoyed at missing the final axle lockout, but my hands were tired from the other work.  3 reps on the chins surprised me.

Another interesting outcome of this workout is that I did most of it barefoot, due to concerns over the old shoes I was wearing.  Sure enough, when I put them back on to do the weighted walks, I could feel my left foot immediately start rolling to the outside.  I did the walks slowly, but barefoot instead.  The old shoes have to be retired.

The windmills actually felt very strong on my left shoulder.  I could have done more weight.  Righty I was at my limit, so I decided to call it a day.

Saturday, October 6, 2007

Next Program

Last week I started using a day planner each day. It has been working great. I am getting more done and feel very good with what my days are producing. One of the key behavioral modifications that has occurred is making time for a daily period of reading. I have been working through Stuart McGill's back performance book one chapter at a time. Interestingly, the main effect this Phd in back science is having on me is a greater appreciation of Pavel's work.

When I finish my running cycle, I am going to do a cycle using the Rite of Passage program from Enter the Kettlebell. I think it will be a good complement to the level of strength and conditioning I will have at the end of my current cycle. The program will be something like this:

Monday - Light: Press / Chins Ladders, Snatch Round (2-12 minutes)
Tuesday - Variety: Turkish Get Ups, Pistol Practice, Grip
Wednesday - Medium: Press / Chins Ladders, Swing Round (2-12 minutes)
Thursday - Variety: Turkish Get Ups, Pistol Practice, Grip
Friday - Rest
Saturday - Heavy: Press / Chins Ladders, Swing Round (2-12 minutes)
Sunday - Rest

I like this program for several reasons:

1. It addresses my mental need to lift on most days, as well as the fatigue I feel from work by Friday.

2. I feel as though my strength has reached the capacity of my joint mobility / stability reserve. This program allows me to focus on increasing that reserve while working with lighter weights.

3. It addresses my imbalance between Pressing and Pulling. One of the primary goals of the program is to improve pressing. There is not a ton of strength focused pulling.

4. Many of my relative strength goals focus on pistols and chins. This program trains those.

5. I think one of the biggest weaknesses of the programs I design is a lack of focus on active flexibility. The limited number of exercises on each day will give me time to learn about how active flexibility fits in a program.

6. I get time to train grip.

7. Pavel is extremely smart. I think he has managed to present weekly periodization in a way that I can actually follow without getting bored and pushing too hard. I also suspect there are aspects of his program design I do not understand that will enlighten me as I work through the program.

8. I can easily do it inside in the basement if the garage is too cold. Worst case, there is an old dip / chin stand at my parents house I am sure they would let me borrow / have.

9. I don't have to squat but I think it will help my squat. I hate squatting

I am looking forward to this program. The cycle will extend as long as it gives me progress. I suspect the duration will be 1-2 months, but who knows. After that, I am thinking about the program from Practical Programming for deep winter, and then another running cycle for spring.

Little Further

Feeling good this morning with plenty of time, I decided to switch up my run in two ways.

First, I got out the new pair of shoes that has been sitting in my closet and laced them up. My left ankle has started feeling weak as I run. Correspondingly, my right knee has started aching. I was attributing this to my hip imbalance, but thought I'd see what the shoes do for me. After just one run, my ankle and knee feel better. I think the outer part of the left toe box had broken down. That was letting my left foot roll to the side with each step, which I believe caused the problem. I'll see how the next few runs go to be sure.

Second, I went a little further. The biggest secret to increasing the distance you can run is to add it slowly over time. Last run I added 2 blocks, this run I added 3 or 4 more. I didn't push my speed, but just took the time to go further. This will pay off in greater speed over distance long term. The run was kept under an hour, which is my primary limit.

This morning I weighed in at 189, which means I am holding steady for the week. That is all I was shooting for with everyone sick, so I am happy. Weeks like this are why my progress needs to be targeted at a rate of 1.5lbs a week in order to finish the race to Gripmas with Mike. I'll return to normal next week and expect a rebound effect from the higher calorie week that will have me at 187 sometime next weekend.

I also walked 4.5 miles today to go see a movie and eat at Subway.

Friday, October 5, 2007


I broke out my snatch test numbers for analysis.  I know I failed to follow certain aspects of the test rules, such as not lowering the kettlebell to my shoulder.  That will improve with time.  I am not recounting for now.

24k Snatch Test
80 Reps in 10 Minutes

Set 1
10L / 10R
Work 0:06-1:23 (77 sec)
Rest 38s

Set 2
10L / 10R
Work 2:01-3:21 (80 sec)
Rest 62s

Set 3
5L / 5R
Work 4:23-5:12 (49 sec)
Rest 40s

Set 4
5L / 5R
Work 5:52-6:38 (46 sec)
Rest 86s

Set 5
5L / 5R
Work 8:04-8:52 (48 sec)
Rest 20s

Set 6
5L / 5R
Work 9:12-9:56 (44 sec)
Rest 4s


Work: 5:44
Rest: 4:26
57% Work Effort
8 Reps per Minute
14 Reps per Work Minute

Thursday, October 4, 2007


I pushed off training with the weights an extra day, then pushed it even further to this evening.  With so many people around me sick, I have been focused on my sleep and rest more than anything.  So far, so good.  I have avoided catching the sickness.  My wife is past the peak of it, so I may get through things unscathed.

Today when it was time to lift, I had one goal in mind.  I wanted to hit my 3/4 body weight push press.  I ate well this week due to everyone being sick.  I had plenty of rest.  My last workout I practiced tension techniques and made some improvements in my form.  Today was a good day for a goal attempt.

The workout went down like this:

Leave work early and bike home
Push Press: 3x45, 3x95, 1x115, 1x135, 1x145 (Ties PR, BW 191 - hits 3/4 bodyweight push press goal)
KB Press: 1/1x16k, 1/1x20k, 2x1/1x24k; Fail / Fail x 28k (push press instead)
60lb Dumbbell: Fail to Press it each arm; Push Press it each arm
10 Minute Snatch Test with 24k Kettlebell: 80 reps (10/10, 10/10, 5/5, 5/5, 5/5, 5/5) PR
Walk around block to cool down

I am very pleased to have hit the push press.  It has been a long time since I knocked a goal off.  I was in no mood for the regularly scheduled workout after that, so I did a snatch test.  All my lifts today were caught on video.  I will process them at some point this weekend.  I took good things away from doing this:

1. Pavel's tension techniques make a big difference on a max effort push press

2. I am weak coming off the shoulder in a normal press

3. My pulling is way ahead of my pushing

4. I need to start pulling my right arm into the movement when I snatch with my left arm.  I swing my left arm when snatching righty and the reps are much easier.  For some reason I don't do it the other way.

5. I need to focus on controlling the weight more during the ascent and descent.  In the video, I am heaving it, with energy leaks all over the place.

6. My skin held up great.  I think the tearing problems I was having resulted from snatching too frequently.  The skin under my fingers seems to blister a bit when I am done.  I think these blisters create weak points that then tear if not allowed to recover.

The session went very well.  Not only that, I am starting to look like I might lift weights.  Pretty cool.

Tuesday, October 2, 2007

Taking it Easy

My wife, both parents, and a coworker are all sick right now.  As a result, I am taking things easy.  So far so good - I feel great.  This morning's run to the North Trail Head was extended by 2 blocks, but I ran slowly.  I also slept in an extra hour this morning.

I will stretch tonight.  I will lift weights tomorrow morning, provided I am well rested.