15 January 2011

Workout notes
Stretching and PT
Weights: Squats (15 x 45, 10 x 135, 10 x 155, free, no Smith)
Sit-ups: 9-1 incline, 10 each level (strict)
ball throws (10)
curls (dumbbells, 15 x 20 lb, 15 x 20 lb, 15 x 20 lb, 7 x 25 lb.)
incline press: 10 x 115, 10 x 115, 8 x 135
Rows: 70 x 10, 120 x 10, 120 x 10 (different leverage with this machine)
Hip hikes
Rotator cuff with 2.5 pounds and stretch bands
10 minutes arm bike
40 minutes treadmill run/walk:
run: 4 miles (10:15, 19:37, 28:20, 37:15) zero incline, then walk
Cool down stretch

This all took about 1 hour and 50 minutes.

Personal

I went to a memorial service for Jerry Crump; he was a friend who died of prostate cancer at 67 years of age.

In the “after the service” get together, they had decorated the tables by using his old trophies and medals as a place setting. He had a lot of them; to give you an idea of his ability: he ran a 2:57 marathon at 50 years of age. They had many of his awards, certificates and honors on display.

Of course he was much more than a runner; his business associates (tax accounting, farm management) were there as was his family.
The first song of the service was the Guide My Feet song (which I posted above) but I started crying and couldn’t sing the first two verses.

The service was very well done; his brother (a Unitarian minister) co-officiated. Many in his family spoke and gave an excellent portrait of him; he was a real “salt of the earth” guy who cared deeply about others.

Advertisement