My lack of proper cold-weather running gear in the morning kept me from doing my sprints to the train station. I do play a new game coming and going from NY Penn to my office in mid-town, if the walk sign turns to flashing, I sprint to cross the street before I get smashed by a cab. I have sent only a very small number of the elderly, pregnant women and children to their death with this new game. No more than I usually do when attempting to catch the train.

Diet was pretty much the same thing as usual:
5:00 AM Spinach and Egg omelet, added some refried beans
9:00 AM Turkey and Spinach omelet, black coffee
Some nuts
About 1/2 l water.
At the gym 230 lbs
2:00 Can o Chili
Some more nuts
7:30 Indian Food for dinner (avoided the rice, mostly)
Guilty of eating a few Hershey's kisses. Upon arriving home that evening I was informed by the wife that I must fetch her chocolate if I want to live. I choose life.

Afternoon workout was lighter than it probably should have been. Focused on the core for Monday.

Started with Dynamic Stretching, 8 reps of over-unders.
Grabbed the 10 kg Medicine ball and did 35 Snap-Twists
Did some sort of sideways sit-up thing with a 50 lb Kettlebell 15 on each side.

Lunge drills to 90% max heart rate. X 2
Recover to 130 between sets
Footwork to max 90% max x 2
Only managed 1 (more like half) set of the dreaded five count drill before my form fell to pieces. Figured was done then.

Did notice that my shoulders were getting tight as my heart rate increased. Made mental notes to keep them loose during the drills.

Before hitting the showers, I slacked off chatting with another fellow at his workout, doing his badminton drills. As we all know badminton adopted the fencing lunge as a superior way to cover linear distance quickly (badminton is strategically fenced forward and back more than side to side). We discussed some of the mechanics of the lunge, and how he could improve his reach and speed with some adjustments of technique. After adjusting the motion of his back leg he was looking really good. Unfortunately, he didn't have any suggestions to help me disengage my shoulder muscles.

Tonight (Tuesday) is epee night at the Y, so I will try a couple things to address the shoulder and the knee.