First: glue exercises
only weights this morning; I was a bit stiffer than normal.
rotator cuff
pull ups: 3 sets of 10, 5-5 (wide, regular), 10, then 5-5 (chins last set)
indoors: bench: 10 x 132, 10 x 154, 10 x 154
rows: 3 sets of 8 x 134 trap)
hip hikes
seated, supported shoulder (3 sets of 10 x 44)
deficit trap dead: 10 x 134, 2 sets of 10 x 184; second set of 10 wasn’t bad.
plank
Workout took about 80 minutes; some troubling residual pain last night in my right knee…not terrible. Glute: coming along nicely; those band exercises appear to be helping.
I found an old race program; Azalea Trail 10K in Mobile, Al, March 5, 1982. I got Bill Rodgers’ autograph. Then I went to see Chariots of Fire that night in the theater; almost all young skinny guys in race t-shirts; I may have been the slowest one there.
Though it was my best ever, it was slow by the standards of the day and for a 22 year old.
Life of an old goat 