Workout notes: 3 mile walk after weights (Bradley Park). Note: there is now a police car which hangs out on Parkside; that keeps the driving speed down. :-)
Weights: rotator cuff
pull ups (5 sets of 10..better)
incline presses: 10 x 135, 4 x 165, 7 x 150 (dug deep on these)
military/Hammer Machine rows/pull down superset: 3 sets of 10 each exercise:
40 lb. dumbbell for the military, 200 for the row, 160 for the pull down.
I did some headstand too.
Workout notes: swimming; I did see Ms. Vickie at the Riverplex.
500 warm up, 5 x 50 fly/free, 5 x 50 back/free
12 x 50 fist/free on the 1:05
alternate 100: pull, free (5 of these)
75 side, 25 free.
I went to the office to work. That chair just kills my back; so I invested in a better chair. Well, see how it goes; it sure felt comfortable at the store and more comfortable than the best chair we have in our house.
Last night: the pain referred to my right hip; stretching the back made it feel better. I need to be serious about my daily back PT and perhaps 10-15 minutes of yoga a day.
The windows are rattling from the thunderstorms. But I got my run in ahead of time.
I woke up sore and stiff. So I backed off of the idea of an interval workout:
4.2 mile Cornstalk classic (outside)
5K on the track (middle lane): 8:51, 8:51, 8:39 (26:41), 27:37 total (slow last lap).
Then 18 minutes on the bike (5 miles); this hurt at first.
I do have to watch my back on the bike.
Woo and yoga
Someone asked me how I could like yoga and be down on “alternative (quack) medicine”. Well, there have been some rigorous studies done on yoga and it CAN be recommended for physical therapy purposes (e. g. back aches). Via our National Institute of Health.
This Tiger Frog from Ghana is a cutie:
Movies: I want to see this one:
Note: my beef with religion, at least as practiced in the west, is that too many of them require people to accept “miracles” (resurrections, parting seas, virgin births, etc.) on “faith” (sans evidence). So once you “accept” that the laws of science (naturalism) can be suspended at set times, then, well, why trust science with anything? Seriously: if there is, say, water on your basement floor and a pipe joint above that with green on the joint…well…if you didn’t SEE it drip, then maybe the water and the green just appeared because of the work of some devil or pixie? Why not…if suspensions of naturalism are allowed?
My beef is NOT with religions that don’t require acceptance of miracles.
It is my opinion that a deity/spirit/whatever that is interested in humans and human affairs makes no sense, but that is the realm of opinion.
The eye of a super-hurricane at Saturn’s north pole looks like a peaceful red rose in a fresh bouquet of pictures from NASA’s Cassini orbiter. But don’t be fooled: That rosy appearance is merely due to the false colors ascribed to infrared wavelengths.
This storm’s eye measures 1,250 miles (2,000 kilometers) in diameter, about 20 times wider than the average hurricane’s eye on Earth. The outer clouds at the hurricane’s edge are traveling at 330 mph (530 kilometers per hour), which would be off the scale on our planet. The vortex whirls inside Saturn’s mysterious hexagonal cloud pattern, and it’s not going anywhere.
How do you like this image of the moon taking from space near the earth?
Here is a picture of a solar eclipse via Scientific American:
Miloslav Druckmüller, a mathematician at the Brno University of Technology in the Czech Republic, and his colleagues were on Enewetak as the eclipse’s shadow raced toward them from the northwest at more than twice the speed of sound. This composite of 31 images from the eclipse shows the solar corona, the wispy “atmosphere” of the sun peeking out from behind the moon as well as the cratered, rayed surface of the moon itself.
Back on Earth Again
This species of fish, commonly found in China, Russia and Korea, has been found in New York. It is an invasive species.
Even more interestingly, it can actually breathe outside of water for a short period of time (days) and even hunt.
Did I tell you that I LOVE Grumpy Cat!
Probably the main reason I gave up 6 am yoga is that my runs right after class were usually horrible. Perhaps this is why:
Now, two new studies are giving us additional reasons not to stretch.
One, a study being published this month in The Journal of Strength and Conditioning Research, concluded that if you stretch before you lift weights, you may find yourself feeling weaker and wobblier than you expect during your workout. Those findings join those of another new study from Croatia, a bogglingly comprehensive re-analysis of data from earlier experiments that was published in The Scandinavian Journal of Medicine and Science in Sports. Together, the studies augment a growing scientific consensus that pre-exercise stretching is generally unnecessary and likely counterproductive.
Many issues related to exercise and stretching have remained unresolved. In particular, it is unclear to what extent, precisely, subsequent workouts are changed when you stretch beforehand, as well as whether all types of physical activity are similarly affected.
For the more wide-ranging of the new studies, and to partially fill that knowledge gap, researchers at the University of Zagreb began combing through hundreds of earlier experiments in which volunteers stretched and then jumped, dunked, sprinted, lifted or otherwise had their muscular strength and power tested. For their purposes, the Croatian researchers wanted studies that used only static stretching as an exclusive warm-up; they excluded past experiments in which people stretched but also jogged or otherwise actively warmed up before their exercise session.
The scientists wound up with 104 past studies that met their criteria. Then they amalgamated those studies’ results and, using sophisticated statistical calculations, determined just how much stretching impeded subsequent performance.
The numbers, especially for competitive athletes, are sobering. According to their calculations, static stretching reduces strength in the stretched muscles by almost 5.5 percent, with the impact increasing in people who hold individual stretches for 90 seconds or more. While the effect is reduced somewhat when people’s stretches last less than 45 seconds, stretched muscles are, in general, substantially less strong.
They also are less powerful, with power being a measure of the muscle’s ability to produce force during contractions, according to Goran Markovic, a professor of kinesiology at the University of Zagreb and the study’s senior author. In Dr. Markovic and his colleagues’ re-analysis of past data, they determined that muscle power generally falls by about 2 percent after stretching.
In short, the lengthened, relaxed muscles stored less energy.
But on the other hand, the benefits from a stronger core were also gone. Hence I might return to yoga, but take the evening class the way that I used to. It does make my back and hamstrings feel better and I am not disciplined enough to do full routines AFTER running or lifting (I do a few poses…sometimes).
Yes, sometimes yoga pants are see through although it can be fun even when they aren’t:
But solutions to this “problem” (this is a problem?) abound.
One is to wear thicker yoga pants:
Or one can wear conservative underpants:
Or, just don’t wear yoga pants at all; wear a bikini instead:
So you see: problem solved. :-)
Click on the photo to see the video. She calls it “yoga for relaxation”. :-)
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