Well, I decided to see how fast I could run a mile….sort of.
I warmed up with 2 treadmill miles (first .25 miles at 5.3 mph and increased by .1 every .25)
Track (mostly empty): 1:58, 1:53, 1:49, 1:50 (3:52, 3:40) for 7:32. It was enough to hurt, but it wasn’t quite “mile pain”. After all, my start was too slow.
This is about a 6:59 1500 meters (“ran” a 7:08 back in June, 2012). I ran the main street mile (100 foot drop) in 7:18 (2012) and this was probably a better performance as it was on a flat surface and solo.
This grades to about a 6:27 “young person’s mile” which isn’t so hot.
Then I walked .5 miles, got on the treadmill and ran 3 more in 31:40, walked 2.3 more and then walked for 1.2 (hills) on another treadmill to finish the 10.
Oh well…not great but my fastest mile in close to 2 years. I can say that I felt it in the lungs and my legs started to get heavy. But my first lap was by far the slowest.
I should probably do this once a week.
You can find it here; it is pretty good. Here is the start:
As Russia spins a false narrative to justify its illegal actions in Ukraine, the world has not seen such startling Russian fiction since Dostoyevsky wrote, “The formula ‘two times two equals five’ is not without its attractions.”
Below are 10 of President Vladimir Putin’s recent claims justifying Russian aggression in the Ukraine, followed by the facts that his assertions ignore or distort.
1. Mr. Putin says: Russian forces in Crimea are only acting to protect Russian military assets. It is “citizens’ defense groups,” not Russian forces, who have seized infrastructure and military facilities in Crimea.
The Facts: Strong evidence suggests that members of Russian security services are at the heart of the highly organized anti-Ukraine forces in Crimea. While these units wear uniforms without insignia, they drive vehicles with Russian military license plates and freely identify themselves as Russian security forces when asked by the international media and the Ukrainian military. Moreover, these individuals are armed with weapons not generally available to civilians.
2. Mr. Putin says: Russia’s actions fall within the scope of the 1997 Friendship Treaty between Ukraine and the Russian Federation.
The Facts: The 1997 agreement requires Russia to respect Ukraine’s territorial integrity. Russia’s military actions in Ukraine, which have given them operational control of Crimea, are in clear violation of Ukraine’s territorial integrity and sovereignty. [..]
I watched our university women’s team lose at home, then watched our men’s team lose in the “play in” round in the Missouri Valley Conference tournament.
So, I slept in an extra hour and went to morning swim: I did that “fresh” (without lifting first):
2 x 250 warm up 500′s (on the 5)
10 x 100 on the 2:05 (1:45-1:48 each; couldn’t go faster)
100 in 1:45 (oh well)
4 x 25 fist, 25 free on 1:05
3 x 50 fly (fins)
25 fly, 25 free.
Then after my 9-10 class, I got in about a 1 hour weight workout. Full weights; my bench suffered:
rotator cuff, Achilles, hip hikes
pull ups: 5 sets of 10 (ok)
bench (weak) 10 x 135, 1 x 180, 7 x 160, 7 x 160
super set: 3 sets of (12 x 50 dumbbell military), 10 x 25 dumbbell upright row, 10 x 30 dumbbell curl.
super set: 3 sets of 10 (pull downs: 160, Hammer Machine Row: 210, 210, 200).
That was it.
Today: busy with candidate stuff and a couple of quizzes.
Someone said this was about me:
And this is funny (and fun)
Oh today’s workout wasn’t THAT bad, by my current standards. Yes, there is still snow on the roads; it is almost as if we are one month behind the usual seasonal change, in terms of cold and snow.
My goal was to jog 2 miles on the track, run 6 miles of “slow hills” on the treadmill.
Instead I felt ok on the track and ran 6 (actually, 10K or 50 laps), jogged 2 miles of hills on the treadmill and walked 2 more. That is 10 total, which is more “points on the board”
10K track: 10:01, 9:30, 9:08, 8:54, 8:52, 8:38, (55:06), 2:16 (57:23) (few people to chase)
2 hill run mill: (every 2:30: 1-2-3-4-4-3-2-1 (21:56)
2 walk mill (at 1.0) 28:06 (started at 3.7 mph and was up to 5 mph at the end.
When I was finishing up on the track, I noticed that the women’s track team was on the mat, stretching after their workout. One of my students is on the team; she has run a 5:03 mile this season (freshman; still improving).
She saw me and smiled and I nodded back…and just about died of embarrassment as I had just finished by 57:23 10K with a 8:38 mile….OMG…..soooooo sloooooooow and that was my fastest mile of the day! While I was doing that final mile I thought of myself as being in this race:
That got me back to reality right away.
It is sort of like when I finish, say, a set of 4 x 180 on the bench, start to think “not bad” then see some young man doing multiple reps with 300.
Is there no gentleman to help her up?
I suppose one could also say: the gym is officially closed and she REALLY wants to work out.
Yep, we are getting MORE snow (this so called “light snow” doesn’t appear to be that “light”)
Winter is not done with us yet:
According to AccuWeather.com Long Range Weather Expert Paul Pastelok, “Additional waves of cold air will move southeastward from northern Canada during much of March and into April in the Midwest and the East.”
While these air masses will moderate thanks to the strengthening sun, the cold ground and other factors will play a role for some time.
Actual temperatures on a number of days will lag behind the normal upward temperature trend by 5, 10 or even more degrees in some cases. The higher-than-average demand for energy will continue into the spring.
During March, the upper levels of the atmosphere remain quite cold. The cold upper atmosphere can allow storms with temperatures just above the freezing mark to bring a change to snow. This is a possibility in parts of the interior South and along a portion of the mid-Atlantic coast later this week.
There is more at the article I linked to. Sigh…
workout notesweights (hip hikes, rotator cuff, Achilles)
pull ups: 2 sets of 15, 2 sets of 10
military press (dumbbell) 3 sets of 12 x 50 (seated, supported)
upright rows: 3 sets of 10 x 25
bench press: 10 x 135, 8 x 160, 6 x 160
curls: 3 sets of 10 x 30 (dumbbell)
pull down: 3 sets of 10 x 160
This took 45 minutes (15 minutes less than at a relaxed pace; I had to back off the weight in the bench press)
Swim: 4 x 250 on the 5:10 (warm up intensity)
200 drill/swim (fins)
4 x 50 fist/free on the 1:10
100 drill/swim (fins)
100 fly kick (fins)
2 x 100 IM
Emotionally: I think that winter has gotten me down. I got snippy too.
When I was working on something, a book buyer knocked on my door and said “sorry to interrupt you” and I replied “then, don’t.” (calm voice).
He smiled and left…but …..I am a bit ashamed of myself.
He had gone by the time I decided to look to apologize.
I am going to have to chill out in one way or another.
Back when I was at the Naval Academy: there was a blue jean commercial on television. They showed a close up of a round behind clothed in tight blue jeans. They guys in the television rooms hooted and went nuts, until the camera backed up. It was a guy in the jeans. No: I was NOT one of those hooting even though I was also fooled; the reason is that the butt was a bit smaller than I’d like.
Well, here is a prank:
I admit that I snorted my coffee.
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