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.
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.
I hadn’t planned on this West Peoria race but when I woke up to temperatures in the mid to high 20′s and to NO NEW SNOW (yet), I figured: “why the heck not”.
But this was my first non-treadmill, non-indoor track run since December 2013. It felt good to run outside a bit.
Cold: my hands; I should have worn my heavy duty mittens instead of the light glove/fleece mitten combination; that combination worked ok except for the final “against the wind” stretch.
Performance: well, people GPS’ed this race between 3.25 and 3.29; 3.25 seems about right. I figured I’d be a bit over 27 minutes and my time was 27:27 (8:26 pace).
Last year I ran 27:04 on the same course
(windier, but not as cold). More about the degradation of performance later.
As I was going to the race: I walked from the parking lot to the Franciscan Center and saw a woman in black tights and LOUD socks going on; I thought “cute…I wonder….OH SH*T that is just Cassie!”. So I said hi to a few people, warmed up (mostly on the mostly clear but iced over in spots W. Peoria track) and lined up.
At the start I tried to keep it under control; I hung with Cassie and Bill Holmes (and others) at first and, based on last year, did NOT worry about the splits. I told myself to “chill until 20 minutes then GO”. And that is what I did; eventually Bill and I were together and he moved a bit ahead. At around 17 minutes (2 miles came just under 17) I told myself it was time to move from “comfortably hard” to “uncomfortable” and picked it up. Besides, I wanted to chase a nicer butt than Bill’s.
I caught one lady but the one in the pink top and black tights stayed just beyond my reach.
That stretch down Waverly just goes on and on and on and on…and was against the wind.
Finally, I got to heading and turned left to see the clock about .25 miles ahead; mile 3 was about 25:13. I tried to pick it up as I figured Cassie or Bill might be gaining…and I aimed for the pink and black lady but could not close the gap.
Afterward I hung around to cheer the award winners (NOT me this year; I was 4′th in 50-59, and a full 70 seconds behind no. 3. The other 2 were under 21 on this course).
You know how I know that I’ve been on the treadmill too long? Today, when I wanted to pick up the pace, I found myself reaching for buttons to push.
I said that I finished 4′th among the 50-59 year old men. The other three who beat me, including one who is always about 60-70 seconds ahead of me at 5K runs: they are all slender; they are built like runners. I am not built that way; I am too damned heavy to be any good at this.
I figured that I’d be in the low to mid 27′s given the 3.25 mile length of the course. Last year: 27:04, so I was 23 seconds slower this year,
on a colder but somewhat less windy day. Then again, last year I had more long runs and more outside runs. On the other hand, I felt reasonably strong and really didn’t feel bad until 22-23 minutes into it; I really stayed conservative. So those “change of pace” workouts on the treadmill seem to have some benefit.
UPDATE: I REMEMBER last year as being not as cold but windier. I was wrong on BOTH counts. Last year was actually a degree colder but considerably LESS windy; it is just that we are having a harder winter this year and today felt better by comparison with the rest of the days:
Last year (via Weather Underground)
This is why it is good to check instead of relying on memory alone.
This is Bill, me and Cassie (the attractive one)
Here is Cassie and Rosie (Rosie teaches math at my university)
This extended winter that won’t go away is messing with my mind.
So today I did a “whatever” workout on the treadmill: I went, loosened my back, got on the mill and did whatever came to mind:
1. running: 6 miles in 1:01:25. I changed speed every 5 minutes until 55 minutes: 5.3-5.4-5.5-5.6-5.7-5.8-5.9-6.0-6.1-6.2-6.3-(6.4-6.5)
(cheated at bit at 56 minutes and sped up.)
I took a quick bathroom break and then got on the treadmill again:
walking: 3 miles in 46:30: changed elevation every 2 minutes 0-1-2-3-4-5-6-7 and kept it on 7 until 20, then every 5 minutes: 6-5-4 then 3 for the final 11:30; I sped up a bit.
I was beyond sweaty, and it was 9 more miles or 295 miles for 2014. No, not that much but I should be able to start increasing mileage around April.
Now back to work; I just figured out what the hell is going on with the “divided differences” technique for finding the Lagrange polynomial (a polynomial of degree n that goes through n+1 points in the plane, no two which lie on a vertical line). This is a case where the end result IS cool and has some nice symmetries but getting there involves some tedious, boring algebra (NOT the abstract variety).
But it won’t end soon.
Sooner or later I’ll see:
Although, realistically, I’d have zero chance of staying with her at a race. I have to aim for older, slower women with
bigger curvier asses:
I was feeling just a tiny but run down, so I took it easy today:
easy 22 minute 2-mile warm up. I was then just fed up with the treadmill; I couldn’t stomach another minute of it.
So to the indoor track: 3 miles in 27:54 (last mile in 8:52; I was starting to fade.
Then 3 mile walk on the treadmill; 16 minute mile then 26:50 for 2 more walking miles (1.0 elevation; increasing to a 12:30 pace at the end)
I left: 8 miles under my belt and feeling refreshed rather than run down. I think that I needed this.
Still, I am sick, sick, sick of snow and winter.
Tonight: Bradley plays no. 2 Wichita State; WSU is only favored by 12. It will be on ESPN 2 but starts at 8 pm. I’ll sleep in a bit tomorrow and move my weight workout to 10 am. (after my 9-10 class).
My guess: close game for a half; BU gets blown away in the second half.
If there is one lesson that I’ve learned over the past 2-3 years: I’ve lost the ability to do a “distance/intensity” double workout.
In the past I’ve been able to do gentle long walks after, say, a 5K race or a tempo run. Now: it is simply too tough for me to do. At least now; maybe when/if I can build up more miles.
Today: the streets are still a bit slippery and I wanted to do some intensity so I went to the treadmill again. I started slowly and got to mile 2 in 21:50. Then I did:
.25 at 6.7 (8:57 mpm), .25 at 6.0 (10 mph), .5 at 6.7, .25 at 6.0, .75 at 6.7, .25 at 6.0, .75 at 6.7. (3 miles in 26:50, 1 mile in 10:00); I was actually at mile 6 at 58:45 or so. Then I walked 2 miles to get to 8 miles in 1:28:40.
After that, the legs throbbed a bit; when I stop, it is hard to get going again. THAT is what is different.
Still, it wasn’t that bad of a workout; much better than zip. Still, my mood won’t lift until this stupid winter cycle lifts. I should be ready to train by then; pushing my marathon plans (walking) the fall was a good move.
Our spate of low temperatures has broken and now…all that snow needs somewhere to go.
There is a LOT of it left.
Workout notes: 6 mile run: just over 22 minute warm up, then 4 miles of: .25 miles at 10 mpm, .25 at 6.7 mpm. That got me to 6 miles in 1:00:20.
Then 2 mile walk to get to 8 in 1:28:20.
The legs felt decent afterward.
This isn’t that far away! Ok, I probably couldn’t stay up with these women, but hey, there are older, slower women that I might be able to keep in view.
Note: though our winter has been relatively rough (in terms of snow amounts…on track for a record and in terms of cold), well,
I haven’t gone this far.
By the way, one of my colleagues said that the behavior of the plow drivers in his areas has been even worse: they’ve taken mounds of snow and deposited on the sidewalks (mounds too thick for a home snowblower to cut through); his neighbor talked about wanting to punch out that idiot.
The winter still has me down; this is the third snowiest on record for us (2010-2011 with snowmaggedon is no. 1), but we still have some months where snow is still likely (rest of this one, March and yes, April).
After shoveling what the morons in the plows buried, I went to the gym and did the following:
2 mile warm up jog (21:50), 4 x (.25 at 6, 6.7, 7.0, 5.5); then I tweaked it a bit (6.8 for the first .25, 7.1 for the next on the last 2 reps). 59:40 for 6 miles total.
Then 2 miles in 21:50 again (cool down), with 2 miles of walking in 28:50 to cool down.
This was NOT a killer workout, but 10 miles is better than zero, and the shoveling was tougher than normal since it was that crusty, wet, plowed BS.
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