Supplemental PT: hip hikes, Achilles, McKenzie, planks (90 seconds forward, 30 seconds side), rotator cuff (dumbbell and pulley)
Superset: pull ups and barbell military. pull ups: 2 sets of (3 x 5), 2 sets of 10. military: 10 x 80, 10 x 85, 10 x 90
Superset: seated supported dumbbell military: 12 x 50, dumbbell rows: 3 sets; 2 sets of 10 with 65, 1 with 70, pull downs: 3 sets of 10 x 160, one with shoulder friendly grip.
Superset: dumbbell curls (3 sets of 10 x 30), abs: 3 sets of 10 x (crunch, twist, sit back, vertical crunch),
incline: 3 sets of 10 x 140.
Of note: standing military: I go just past my nose on the way down, and 10 x 90 is a “recent best” for me.
What I am puzzled by: doing pull ups in batches of “3 sets of 5 with supershort rests, changing the grip between sets” is actually harder for me than just doing a set of 15, keeping the same grip.
Running: I played around with this “age equivalent calculator” and found that I can compete on even terms with a woman who is 39 years old; that is, a time of 25:10 (a typical time for me) grades the same way for me (60.3) as it does for a 39 year old woman.
Put another way: the younger women are SUPPOSED to beat me.
I stayed up too late watching a basketball game.
So I did my 8.1 mile course this morning (1:26; 42:50/43:10). It was 21 F (-6 C) with 13 mph winds, which gusted to 26 mph (20 km/hr to 42 km/hr)
Still it was clear, dry and while it was one of these days in which I had to fight through sliding shorts and lots of cars at intersections (not many cars in the park though) I was just in a mood to run and it felt good.
This winter: sort of “meh”: no evidence that we’ll either be colder or warmer or drier or wetter than average. It is possible that the jet stream might track south of us which would make it cold, but we don’t know for sure.
Today’s run: 10 miles on the East Peoria Trail
It was in the low 40′s (about 5 C), sort of wet.
My time: less than stellar 1:49:23 (55:33 out, 53:50 back; or 43:55 to the “4″, 42:12 back). I was just at 10 minutes for the last mile and that felt “quick”. Seriously. This is unbelievable. I remember 10 mpm being a “turtle slow, dead legs, just did a hard marathon last weekend pace”.
Then back to my wife with her broken foot; she is not allowed to put any weight on the foot, at all. She has been disciplined in that regard.
But there are hard feelings at times; we disagree on “needs” vs. “nice to haves” and she lacks the basic strength to even use crutches properly.
So, things could be worse than being so *(&^%$#@!!! slow on a 10 mile run. And aside from the gory display on my stopwatch, I enjoyed the run.
And when I got back to the office, I was still able to modify a MATLAB program to demonstrate a concept to the students; I am talking about numerical solutions to differential equations and demonstrating how the “averaged slope” methods like Runge-Kutta improve the Euler method.
I took advantage of run and just under freezing temperatures (29 F at the start; 32 F at the finish (-2 C to 0 C)) to get in 10 miles (10.36 actually) before today’s game, which I am subjecting my daughter to.
Total time: 1:55:23 (11:08 mpm) for 10.36. 22:06 to the Cemetery, 15:30 in the Cemetery, 20:56 to the end of Heading (58:32, or 43:02 for the 4), 1:21, 44:40 (!) for the “in the park” part, 10:48 for the final 1.03.
Not so long ago, I counted 10 minutes per mile as my “easy” pace; not it is 11:15 mpm, at least for this distance.
While I was out there, I saw Larry McMasters walking with his walker; he is a tough 70 year old who could run 45 minutes for 10K (last November) but was hit by a car earlier this year while running. He is now out and about again; he is one of the toughest people I know.
Now off to the game….or to get ready at least.
I’ve gone away from walking mostly due to piriformis pain; however the episode with my back suggests that my “not having enough curvature to my spine” was to blame.
So, I need to add walking, especially since that is the best way for me to finish a marathon (or longer) race.
And I had a dream last night: I was walking a marathon and a race walking judge went up to me and threatened to pull me out of the race. I protested: “but judge, this race doesn’t have a race walking division; it doesn’t even have a walking division! It doesn’t matter if I am legal or not!” The judge said that my form was so bad, it didn’t matter that there was no walking division; my form was disgracing the sport of walking!
Seriously; that was what I dreamed.
Splits: 8:19, 8:18, 8:23 = 24:56. This grades to about a 25:53 5K.
My race: I jogged the 2.2 miles from my house to the racecourse, (got there with 10 minutes to the start of the race), ran the race (if you call 8:19 mpm running) and then power-walked a cool-down home (another 2 miles, this time uphill). I had overdressed slightly and so was a bit too sweaty.
There were 187 people who showed up on a 22 F (-6 C), 10 mph (16 km/hr) wind and sunny day. Hopefully, this race will grow as it was a well managed event.
My race: well, I knew that I hadn’t done many “faster” workouts over the past month aside from a quicker treadmill mile here and there; my last hard run was a 33:07 4 miler back on November 3, and that was done if 40 F conditions. It was almost 20 F colder today, and that does slow me down just a little (nothing like the heat does though).
I lined up midpack and went out; this course starts with a mild upgrade for the first mile (8:19); I was trying to keep the effort under control and started to pass people 6-7 minutes into it.
I saw Lupe pass me (he starts slow and usually runs 7:4x-7:5x) and it was useless to try to stay with him.
But I told myself “stay steady” and more or less held position; it was just a tiny bit harder than “tempo effort”. The side turn put us with a cross wind and took us to the River bike path. That mile took 8:12 and I had delusions of picking it up some more.
BUT: we faced a stiff headwind at that point (which explains why the upgrade didn’t hurt as much as expected) and I noticed a guy up ahead of me; he is a couple of years older than I am and whipped me soundly at this spring’s marathon. He was wearing a bright orange shirt so I made it my goal to “get him”.
And eventually, with about 1200 meters to go, I did. Then I made it my goal to hold him off; I KNEW that he would fight me to the end. And he did.
As we got to the straight away I kept hearing footsteps; it was his…and those of a young, short woman coming up behind me. I told myself: “COME ON YOU WORTHLESS %$$##@!!!!!! GET GOING!!!!!! ARE YOU SAVING YOURSELF FOR MARRIAGE???”. So I tried to go as hard as I could without coming up empty short of the finish line.
My last mile was 8:23 so I did slow a bit (wind?) but I kept my place and that was the goal.
I congratulated my opponent and went back on the course to cheer for Debbie, Jennifer and Herb; I was slightly bummed that Jen had wrapped her jacket around her waist….
Then I walked the 2 miles home, going past the Medical school and up the hill; it was a good cool down.
I noticed something curious. There were 84 males who finished the race; 9 of those 50 years old and up finished in the top half (42); 10 of the 50 and up crowd finished in the second half. The top places were 8, 10, 24, 33, 34, 36, 39, 40, 41. So being over 50 diminished one’s chances of being first, it didn’t really diminish one’s chances of being in the upper half of the males. (9 in the first half of all males, 10 in the second half).
Now looking at the 103 females who finish: only 3 women 50 and up finished in the top 52; 9 finished in the second half of the women. The top places: 15, 40, 50, 53.
I don’t know exactly what this means, but the conclusion (based on this one small race) is that being older hurts women more than it hurts men. BUT it could be that more men of my generation started earlier (races in the early 1980′s used to me mostly men; my first marathon (December 1980) saw 2000 male finishers and just over 200 women finishers!) so it could be that today’s 50 year old (and older) woman started sports later in life than the typical 50 year old man.
I don’t know; it is interesting to think about.
5K (or close)
I decided to drive to the Rock Island trail to do my miles today; I wanted a flat surface and some soft surface.
I jogged out past the bench on the paved part (47:10 worth in total) and did the 3 mile out and back trail segment in 65:39 (32:28 out, 33:11 back). I was astonished at how slow my last 3 miles was. It wasn’t as if I was dogging it….I wasn’t killing myself but I had made an effort to attempt to increase the effort.
It was gray, slightly breezy and freezing (32 F, 0 C) and there was a tiny, tiny bit of snow dust here and there.
I got passed by a bespandexed MILF and I saw a runner who used to leave me in the dust and his fast walking wife. He is of the age in which people slow down at a more rapid rate.
I have to fight the tendency to go back on the treadmill at the first sign of chilly temperatures, but I am going to have to “run fast” at least once a week.
I was a bit sleepy but I forced myself to get up:
McKenzie, Achilles, Hip Hikes, planks, abs (3 sets of 10: crunch, v. crunch, twist, sit back), rotator cuff
Pull ups: 5 sets of 10
bench press: 10 x 135, 2 sets of 10 x 165
military: 2 sets of 12 x 50 dumbbell, seated, supported), 2 sets of 7 x 85 barbell (standing)
dumbbell row: 3 sets of 10 x 65 (each arm)
curl: 3 sets of 10 x 70 (machine)
pull downs: 3 sets of 10 x 160
running: 2 miles in 18:43; started off slowly (10:45 pace for .5 miles), increased it; 8:10 was the last mile (under 4 for the last .5 miles) treadmill.
Over the past 12 years or so, my wife has had two knee replacements, multiple foot surgeries, a week long trip to Mayo (chronic cough, that is now gone!) the tick bite (which made me take a week off to help her make a family trip).
Now she is nursing a broken foot (no weight bearing allowed) and so needs a LOT of help (wheelchair, knee scooter) and can’t do that much. It will be like this for at least another 7 weeks.
Yes, a strong person could use crutches but she let herself get weak; when she is in between injuries she refuses to engage in a regular fitness program. She makes appointments with her “personal trainer” but cancels about half of them; if she isn’t feeling optimal, she skips.
Hence, she is too weak to use crutches.
She gets full of determination when she is down (knee rehab, even now, doing what she can) but this determination vanishes when times are good; it as if she will be diligent in doing “repair maintenance” but doesn’t do “preventative maintenance” with her body.
So, yeah, I resent it. I find myself cursing her weakness and her lack of effort in staying physically fit.
BUT…..I keep thinking: I am only one untimely illness or one untimely accident from being worse…much worse. Disease or an accident can reduce the strongest person to being completely helpless, in a flash. NO ONE is indestructible and that I am healthy is a largely (not wholly, but largely) a matter of….LUCK. Period. And that can change in a flash.
I’ve stacked the odds in my favor, but that is what those are: odds, NOT certain outcomes. Sometimes the “Devil/bitch goddess” rolls double 6 and you roll snake eyes.
So I’ll do my best to be cheerful when I help.
I got up early as we had some chores to do. Barbara has adjusted to her foot and has found ways to go up stairs (sans a crutch), get in the wheel chair, etc. So the next 8 weeks or so are looking better; hope her foot has healed well enough to use a boot.
I got out there and it was 22 F (-6 C) and moderately windy (10 mph, or 16 km/h) and since I am a bit fatigued, I chose a flatter route to run.
It took me 1:54:36 (11:03 mpm) though I was 41:56 at the end of Heading (past 4 miles, 43:19 at the entrance of Bradley Park, 1:13:17 after the out leg (6.85 miles), 24:52 for the 2.09 loop (1:38:10 at 8.94) and 16:28 for the final 1.42 (huge uphill). Needless to say, the hills slowed me down though I did better than I did last Sunday.
I saw only a couple of other runners out there; one of them is Dave P. He was just a bit ahead of me in 1997 and he is STILL ahead of me. I am going to have to get him to quit training so I can eventually catch up.
Is it a coincidence that he, too, does an “old man shuffle”, like I do?
Ah, this would have been 1:30-1:35 years ago, but IT ISN’T “years ago”.
Data: 1.37 for the Cornstalk plus loop, .72 for the lower loop
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