blueollie

chase the pace treadmill

It is dark when I get up, so I decided to run on the treadmill and do a short cool down walk outside.

I started at 5.5 mph (0.5 correction elevation) and increased the pace by 0.1 mph every 2 minutes until I got to 20 minutes, at which point I kept it at 6.7 mph until 2.5, the 6.8 to 3.0, then 6.9, 7.0, 7.1, 7.2 for each 0.25 mile segment then 7.3 for 0.1.

The idea: start well slower than 10 mpm and see when I reach a 10 mpm average pace; I did so at just over 22 minutes today.

10:36, 20:12, 29:06, 37:39, 38:30 for 4.11 (27:54 for 5 km).

Then a slightly over 1 mile cool down walk outside; it was pretty but chilly (just over freezing)

October 30, 2014 Posted by | running, walking | | Leave a comment

Maybe I HAD lost my mind…

Workout notes started on the treadmill (0.5 elevation correction)
10:36 mile 1, then 1 mile at 6.7 (8:57), .5 at 6.8, .5 at 6.9, then .25 at 7, .25 at 7.1, .25 at 7.2, .25 at 7.3, .1 at 7.4

(3 miles in 26:07, 5K in 27:00)

Afterward, I did a 1 mile plus cool down walk outside and felt something in my shoe. I poke around…nothing. I go…still feel it (left instep); stop, take my shoe off….see nothing. Put it on, start to walk…there it is again! I sit down, take off my shoe again, see nothing, put it back on…feel it AGAIN, shake, take the shoe off. Then finally…

I had a small black road pebble that was coated with tar..it was black and blended in with my sock. So I couldn’t see it, and it was sticky so a simple shake didn’t take it off!

I was getting ready to believe that my wife and friends were correct after all…that I needed psychological help. :-)

October 28, 2014 Posted by | running, walking | | Leave a comment

Illinois Football Team keeps poise; beats Minnesota 28-24

Workout notes I ran my flat 5.2 mile route in the reverse direction; 10:30 at mile 1.03 and then 12:05 with 4.1x to go; 51:22 total with the final 4-4.1 in 39:15. It was dark for much of the way and the fog really played havoc with my glasses.

That gave me plenty of time to leave for the game and…well…it was the first Big Ten win I got to see in person since 2011. Illinois (4-4, 1-3 conference) beat Minnesota (6-2, 3-1 conference) 28-24 despite being out gained 411-263. Though Illinois lost 1 fumble, Minnesota lost 2 in the 4’th quarter (1 really..the other was on a 4’th down when they were stopped anyway) and an interception. One of the humbles was returned for a touchdown. Minnesota also missed a field goal, which turned out to be big.

Minnesota did have a long run and had a couple of long passes; one for a touchdown and the other set up another. BUT they missed several open receivers; Illinois felt comfortable staying in single coverage and letting Minnesota try deep passes. I noticed that Minnesota appeared to lack a consistent short passing game; most of their throws were deep.

I made a prediction about the game; that is at the end of the post.

Summary: Illinois did just enough on offense; they used their backup quarterback’s running ability effectively.

ilmin20141

Most of Illinois offense came in the first quarter. There was that opening drive of 75 yards for the touchdown; Illinois mixed passing and running effectively. Then there was an exchange of punts; Minnesota punted twice.

Then came the next long Illinois drive, mostly on medium passes; the quarterback ran it in to make it 14-0. This drive included a “pass off of a wide receiver reverse” for a large gain.

Minnesota answered with a drive and a field goal to cut it to 14-3 early in the second quarter; the defenses dominated for the rest of the half. Illinois played it close to the vest on offense and even used their other quarterback a bit; that didn’t work out. On defense, Illinois played a tight gap control defense and dared Minnesota to throw.

The second half turned interesting.

Minnesota got the ball and, on third down, threw an interception that set Illinois up at the Gopher 31. But Illinois went nowhere and fumbled a backwards pass. Minnesota got the ball and was running it for a touchdown, but the ball was blown dead and the pass called “incomplete.” Replay reversed the call, but Minnesota merely got the ball instead of the fumble return.

No matter; play 1 was a 52 yard bomb (single coverage) which cut the score to 14-10.

Illinois got the ball back and promptly marched 75 yards (mixing up the attack) to increase the lead to 21-10.

Then Minnesota regained momentum. They drove it to the Illinois 2. Then on 3’rd and goal from the 2, they ran a fade route to the tight end who was well covered…but the referees called…pass interference? I didn’t see much. Then on first and goal from the 2, Minnesota ran a dive play for a touchdown. It sure appeared to me that the left side of the offensive line moved before the snap.

ilmin20143

21-17 it was. Illinois was stopped, punted, and Minnesota needed only 2 running plays to take the lead; one was a 67 yard run and the touchdown was 13 yards around the left side.

24-21 it was and Minnesota had the momentum.

Another punt, another Minnesota drive.

ilmin20142

But this drive ended with a missed field goal.

Illinois failed to move the ball and punted again.

But the defense held the Gophers to a short run, came up with a sack to put the Gophers at 3’rd and 14. They tried a safe run; the Illini defense forced a fumble with a strip and a defensive back ran it in for the touchdown!

28-24 with 6:33 to go.

The defense forced a punt with 5:13 to go; the offense didn’t move it, and so came the (almost) final Gopher drive.

Then hit a couple of very short passes and got a 41 yard pass to set themselves in business at the Illinois 26 with just over 2 minutes to go.

But the defense came up huge and got a sack/fumble on 4’th down. A celebration penalty moved Illinois back and Illinois couldn’t quite run out the clock and had to punt; the punt got off and time ran out.

BUT there was holding on Illinois so Minnesota got one untimed play from their own 36; the desperation pass was way out of bounds.

Finally. :-)

It was interesting; I wasn’t used to having crowds of people still left at the end of the game; it was quite a feeling.

I’ll remind you of what I said last night:

Minnesota is favored by 5-6 points.

Illinois: 3-4 and 0-3 in Big Ten play; losses were to Washington, Nebraska, Wisconsin and Purdue.

The issue: Illinois is giving up 400+ RUSHING yards per game in Big Ten play, and Minnesota is a good running team.

What will happen: Illinois might try to put everyone in the box to get Minnesota to throw. So Illinois will put people up close to guard the gaps…and Minnesota will break several long runs the way that Wisconsin and Purdue did.

Illinois will use two backup quarterbacks and will probably move the ball reasonably well; the trouble is that they might need a TD on every possession.

My call: 31-24 Gophers in a game in which the clock keeps moving.

How we get there? My guess: competitive first half; say 17-14. Minnesota takes a 31-14 lead; Illinois scores the final 10 points to make it interesting.

Afterward the Illinois coach will say things like “we won the last 8 minutes of the game” or “take way Minnesota’s long touchdown runs and it is a different game”, etc.

Really.

Note: I am predicting a close game; a fumble or turnover that goes Illinois way might enable an upset.

Yes, I picked the Gophers to win, but I thought it would be competitive. And it was.

What I didn’t predict: I didn’t predict that Illinois would have so few yards and win; the winning score was a fumble return for a touchdown.

(photos via ESPN)

October 25, 2014 Posted by | college football, football, running | | Leave a comment

On the edge between overtraining and training

I thought about doing an 8 mile run on this chilly, crisp morning but soon realized that I was running out of gas. So I jogged the first 4 miles or so in 45 minutes (hilly) and then walked the next 4 in 1:01-1:02; I stopped to throw some trash away.

My legs were simply out of power; I think that half marathon run was more of an effort (on an untrained body) than I wanted to admit.

But I enjoyed the combination run/walk and practiced some hills.

October 23, 2014 Posted by | running, walking | | Leave a comment

Half Marathons: local

I’ve done a few half marathons and will probably dig up some data on them. But I’ve noticed a decrease in the number of finishers of local half marathons, at least in the “local” ones that I’ve done.
Note: I did the Galesburg in 2012 and 2013

race 2012 2013 2014 percent decrease 2013 to 2014
Peoria Heights 363 365 245 32.8
Galesburg 149 195 177 9.2
IVS 166 161 111 31.0
Komen not held 209 104 50.2

There used to be no “official” Peoria Half marathons, (they had an informal “Stinky Boy” half in October) but there were “cornfield” races in Bloomington-Normal (Mitsubishi), Galesburg (Turkey Trot Half), Mahomet and Delevan. I did many of these multiple times; it was a different era as you can see from the results of the 1999 Mitsubishi race. Note: this was typical of this “era”; being 2:2x put you nearly dead last. Note: there are a few names that I recognize; many are no longer running and a few are no longer with us.

Place Name Age Sex Time
1 John Sillery 27 M 1:15:13
2 Randy Stearns 40 M 1:18:59
3 Steve Leake 36 M 1:18:59
4 Kevin Henderson 36 M 1:20:32
5 Kevin McGuire 39 M 1:24:40
6 Kevin Fahling 36 M 1:26:51
7 Kert McAfee 24 M 1:27:09
8 Drake Stockert 49 M 1:27:39
9 Dan Dellitt 26 M 1:28:07
10 Andrew Webb 35 M 1:28:21
11 Darrell Howard 42 M 1:29:09
12 Bruce Alvey 37 M 1:29:48
13 Helen Alexander 36 F 1:30:13
14 Kipp Trummel 32 M 1:30:20
15 Robert Lawrence 36 M 1:30:28
16 Brad Hibbert 36 M 1:30:53
17 Dean Bettis 37 M 1:30:58
18 Mark McIntosh 41 M 1:31:09
19 Jeff Byars 33 M 1:32:05
20 Mike Hilgendorf 47 M 1:32:21
21 Dale Conroy 29 M 1:33:19
22 Denny Erswell 46 M 1:33:27
23 Douglas Slaton 39 M 1:33:41
24 Jeff Kuenneth 34 M 1:33:49
25 Micheal Shekleton 48 M 1:33:56
26 Jerry Crump 56 M 1:33:57
27 Jeff Neltver 35 M 1:34:05
28 Jim Williamson 48 M 1:34:08
29 Greg Sutter 32 M 1:34:14
30 Ollie Nanyes 40 M 1:34:16
31 Deborah Wresinski 33 F 1:34:28
32 Ken Adams 39 M 1:34:44
33 Jack Yockey 35 M 1:34:47
34 Matt Daugherty 26 M 1:34:50
35 David Reynolds 35 M 1:34:54
36 Roger McVay 32 M 1:35:41
37 Chris McBride 21 M 1:36:02
38 Chad Pond 41 M 1:36:40
39 George Brown 39 M 1:36:49
40 Charlie Grotevant 57 M 1:37:11
41 Ricky McIntosh 39 M 1:37:53
42 Griffith Robert 39 M 1:38:01
43 Ron Gilmore 44 M 1:38:04
44 John Prior 48 M 1:38:07
45 Jeff Brougher 39 M 1:38:17
46 Dennis Killian 42 M 1:38:50
47 Jim Broadbear 36 M 1:38:55
48 Steve Giusti 35 M 1:38:57
49 Ralph Smith 42 M 1:38:59
50 Dave Kiesewetter 35 M 1:39:09
51 Terry Whitehead 42 M 1:39:22
52 David Chapps 31 M 1:39:33
53 Robert Hill 63 M 1:39:46
54 Kenric Bond 27 M 1:39:57
55 Mohammed Al-Marimi 38 M 1:40:05
56 Mike Krause 44 M 1:40:13
57 John Rosa 48 M 1:40:15
58 Randy Ehlers 51 M 1:40:28
59 Matt Beaver 29 M 1:40:44
60 Tony Greenlee 37 M 1:40:46
61 Phillip Slaton 49 M 1:41:10
62 Matt Heins 25 M 1:41:16
63 David Becher 25 M 1:41:17
64 Steve Mussey 40 M 1:41:17
65 Mark Wilkins 39 M 1:41:20
66 Craig Smith 43 M 1:41:36
67 Ron Schweinberg 42 M 1:41:47
68 Peter Davis 32 M 1:42:02
69 Jim Ginzkey 46 M 1:42:03
70 Bryan Barotes 45 M 1:42:16
71 Don Taylor 56 M 1:42:51
72 Robert Sphaz 49 M 1:42:53
73 Bruce Osran 49 M 1:43:16
74 Steve Snyder 45 M 1:43:31
75 Maverick Davis 28 M 1:43:45
76 Harry Walton 50 M 1:43:47
77 Kip Strasma 32 M 1:43:51
78 Eric Allen 27 M 1:43:51
79 Steve Foster 45 M 1:43:53
80 Darl Baumgardner 49 M 1:43:54
81 T. Brandt 33 F 1:44:10
82 Jeff Faulk 45 M 1:44:27
83 Yasuhio Ohashi 42 M 1:44:29
84 Pat Sheridian 39 M 1:45:19
85 Kevin Thornberg 40 M 1:45:24
86 Randy Vincent 44 M 1:45:37
87 Mike Trudeau 40 M 1:45:42
88 Micheal Helgeson 36 M 1:45:43
89 Drew Hartman 29 M 1:45:44
90 Steve Ufheil 32 M 1:45:56
91 Becky Roesner 29 F 1:46:04
92 Don Hutson 55 M 1:46:07
93 Michelle Aielts 26 F 1:46:41
94 Don Aielts 30 M 1:46:42
95 Brad Burns 34 M 1:46:49
96 Phil Mitchell 44 M 1:47:00
97 Glen Vetter 52 M 1:47:15
98 Gary Haase 52 M 1:47:19
99 Ron Kalley 42 M 1:47:39
100 Pat O’Bryan 45 F 1:47:40
101 Rob Orwig 50 M 1:48:07
102 Charles Cunningham 48 M 1:48:32
103 Mark Cross 29 M 1:48:46
104 Stan Huff 43 M 1:48:48
105 Robert Keller 52 M 1:49:05
106 Tamera White 37 F 1:49:20
107 Jill Henderson 33 F 1:49:23
108 Tony Donald 30 M 1:49:33
109 Mike Fromann 44 M 1:49:38
110 Mark Johnson 34 M 1:49:45
111 George Barger 39 M 1:49:53
112 Larry Koetter 43 M 1:49:54
113 David Rogers 41 M 1:50:09
114 Robert Wolf 57 M 1:50:14
115 Jennifer Jerulli 30 F 1:50:15
116 Melvin Witte 54 M 1:50:23
117 Joe Kniery 36 M 1:50:30
118 Steve Epperson 47 M 1:50:47
119 Beth Gosnell 34 F 1:50:48
120 Ron Love 55 M 1:51:18
121 Thomas Critchfield 41 M 1:51:29
122 Jeff Kennedy 27 M 1:51:32
123 Bill Brewer 40 M 1:51:42
124 Larry Jeffery 44 M 1:51:46
125 Bob Kreps 47 M 1:51:58
126 Jack Spaniol 40 M 1:51:59
127 Tom Shackley 37 M 1:52:08
128 Beth Leuck 29 F 1:52:09
129 Julie Oier 39 F 1:52:20
130 Louie Tieman 48 M 1:52:20
131 Phil Lovell 52 M 1:52:37
132 Lindsey O’Neil 20 F 1:52:51
133 Jim Wright 39 M 1:53:03
134 Mark Bayles 41 M 1:53:06
135 Mark Temple 36 M 1:53:39
136 Cheryl Jeffery 43 F 1:53:43
137 Doug Apple 39 M 1:53:56
138 Jim Clifton 37 M 1:54:06
139 Rob Sensabaugh 37 M 1:54:14
140 Carrie Young 38 F 1:54:20
141 Micheal Zeilman 42 M 1:54:22
142 Mark Rayburn 39 M 1:54:27
143 Carol Reeb 43 F 1:54:35
144 Carla Meeker 36 F 1:54:39
145 Bill Adelmon 28 M 1:54:46
146 Brenda Feit 39 F 1:54:47
147 Nancy Gilbert 37 F 1:55:11
148 Diana Krieg 37 F 1:55:18
149 Morgan Hartman 28 F 1:55:41
150 Gwen Talaski 25 F 1:56:18
151 Dale Arbour 52 M 1:56:19
152 Nathan Royce 23 M 1:56:20
153 Linda Jones 44 F 1:56:42
154 Sharon Davis 42 F 1:56:47
155 Emily Owens 21 F 1:57:23
156 Darrell Hartwel 57 M 1:57:28
157 Jim Willard 57 M 1:57:50
158 Sherry Hill 46 F 1:57:50
159 Gary Kombrink 34 M 1:58:02
160 Jeanne Kleen 42 F 1:58:08
161 Julie Burns 34 F 1:58:42
162 Cynthia O’Connor 44 F 1:58:42
163 James Robinson 47 M 1:58:46
164 Tracey Albert 29 F 1:58:48
165 Jeff Kleen 44 M 1:58:54
166 Lori Lamarra 36 F 1:58:55
167 Bill Wolfsberger 36 M 1:59:31
168 Greg Yount 47 M 1:59:36
169 Jim Weltner 47 M 1:59:57
170 Leigh Sharp 29 M 2:00:19
171 Subie Kniery 37 F 2:00:40
172 David Phillips 50 M 2:00:53
173 Brenda Varney 35 F 2:00:53
174 Gordon Whitmar 48 M 2:00:53
175 Jana Oltman 43 F 2:00:58
176 Terry Bomke 46 M 2:01:15
177 Rich Hartwick 37 M 2:01:55
178 Steve Bellman 38 M 2:02:03
179 David Kutil 43 M 2:03:17
180 Sue Stelma 45 F 2:03:52
181 Rita Leone 38 F 2:03:53
182 Jana VanWoudenberg 30 F 2:03:55
183 Kaye Henderson 30 F 2:03:56
184 Jen Ullery 27 F 2:03:58
185 Amy Sackett 24 F 2:04:15
186 Dave Hurst 56 M 2:04:18
187 Liz Oldeen 46 F 2:04:38
188 Candi Hallam 47 F 2:04:40
189 Jim Jumer 44 M 2:05:13
190 Charles Umden Eynden 63 M 2:05:40
191 Laura Lelm 30 F 2:06:10
192 Joe Leone 38 M 2:06:22
193 Steve Struck 54 M 2:06:28
194 Jack Stone 47 M 2:06:30
195 Larry Blumenstock 32 M 2:06:32
196 Anthony Otsuka 49 M 2:06:59
197 Denise Goff 35 F 2:07:30
198 Brian Beam 30 M 2:08:02
199 Skip Ashcraft 50 M 2:08:04
200 Brian Ruter 28 M 2:08:14
201 Diana Brandt 31 F 2:08:41
202 Barb Copenhaver 43 F 2:08:43
203 L. Dorn 31 F 2:08:47
204 Heidi Sarnecki 30 F 2:08:51
205 Cecelia McGarvey 42 F 2:10:00
206 Jill Keller 49 F 2:10:20
207 G. Boswell 28 F 2:10:25
208 Gigi Isaac 32 F 2:10:28
209 Dan Bedell 26 M 2:11:39
210 Gary Campbell 58 M 2:11:44
211 Donna Eaton 49 F 2:11:47
212 Jim Pratt 46 M 2:12:39
213 John Lamarra 52 M 2:13:27
214 Jim Collins 44 M 2:13:52
215 Donna Klima 21 F 2:14:01
216 JT Haas 24 M 2:14:09
217 Steve Haas 46 M 2:14:12
218 L. Lobb 29 F 2:14:13
219 Margie Jumer 43 F 2:18:23
220 Tom O’Connor 56 M 2:21:16
221 Amy Leary 29 F 2:22:10
222 Mike Fiedler 35 M 2:22:10

October 20, 2014 Posted by | running | , | Leave a comment

What I did right in yesterday’s half marathon….

I’ve run and walked a LOT of races, and many of them were very long (up to and including 100 miles). I’ve had results that pleased me and some that have disappointed me.

Yesterday’s half marathon was a disappointment in terms of finish time, though when I looked at my background, I simply didn’t have enough long runs to be properly prepared for a “performance” effort. I had enough long WALKS to be able to finish the event safely.

But, I took away some positive things.

One of my bad habits is to “quit” in a race when I am disappointed in my performance.

Now, i’ve dropped out of races due to injury or due to being behind the time limit (ultras). But there have been times when I’ve officially “finished” a race but “quit” in that I just stopped and started slow walking or slow jogging because…not because that was the best I could do at that time but because I couldn’t accept my performance at that time. I’ve done that a number of times.

I did NOT do that yesterday. I didn’t stop and walk and I didn’t deliberately slow jog it either (though I conserved energy going up the hills); in fact, my final 5K of this half marathon was my fastest “final 5K” in a half marathon since 2003 even though I’ve run faster last year (two 2:01 performances). I stayed with it and did not quit.

This was good mental training; I KNOW that in my upcoming 30 miler, there will be long periods in which I am tired and disappointed in how slowly I am moving. It will be important to stay with it during such periods.

October 19, 2014 Posted by | running | , | Leave a comment

Achy legs: not conditioned for the task at hand

My legs ache right now; I’ll do a fairly slow walk. around here. The weather appears to be perfect for it.
Why the leg ache? I “ran” a half marathon yesterday (2:15 on a hilly course) and when I went back and looked at my running, I:

1) had one run 10 miles or more this year; that was the Steamboat 15K.
2) last ran this far last June…that was at a half marathon. I tried to run some half marathons last year and I ended up walking large portions of those.

Yes, I’ve done up to 20 miles WALKING this year, but that is a different motion. My large quad muscles aren’t in shape for this.

So I went outside and managed a very pedestrian 11 mile walk (3:06); I did the Cornstalk out and back segment 3 times (15 good uphills). I put very little effort into it.

October 19, 2014 Posted by | running | | Leave a comment

Komen Half Marathon 2014: tired of the hilly courses

Well, it was better than I did last year; that is about it.

komencourse2014

The facts: Komen Half Marathon in 2:15:45. I was 70 out of 104, 29/32 males, 15/17 of master’s men, 4/4 in 55-59 AG. Here is what is ironic: I finished behind 16 relay teams but ahead of 9 teams; my percentage place would have been slightly higher had I just called myself a relay team!

I was 1:06:07 half way; 1:09:38 for the second half. Side note: a guy who beat me by 2 minutes at last weekend’s Forward March beat me by 9 minutes today; this was not a good performance though I was happy that I didn’t have to stop and walk. And with my cool down walk I did get 15 miles total, and I did some “butt to the chair” weightless squats.

The relevant issue: I’ve had quite a few long walks, but the 9 miles (1 warm up, 8 run) I ran last weekend was my longest run since the Steamboat 15K in June, and today was my longest run (without an extended walking period) since June 2013, when I ran a 2:01 half marathon in Galesburg on a far easier course.

I simply wasn’t in running shape.

The course (so the splits make sense)
Miles 1-2 are flat to slightly downhill; there is a slight rise over the Bob Michael Bridge (perhaps 50-60 feet). Mile 3 is on the Cedar Street Bridge (70-80 feet), and miles 4-6 are flat to slight upgrade.

Miles 6-10 are very hilly (Springdale) and the last 2.5 miles are mostly downhill to the River.

It isn’t exactly the Bridge to Bridge plus the Forward March but it is close to that.

The event: good traffic control, aid, etc. But it seems as if all of the Peoria Half Marathons are hill, hill, hill. The River City course isn’t that tough though as it features only the “river to the bluff” hill.

It is a small race though; only 104 finishers and 25 two person relay teams.

Splits (missed mile 2)
19:11
10:24 (29:35) Cedar Street Bridge
9:53
10:02 (49:31 at 5)
10:02 (59:34 at 6)
11:35
11:12
11:06
11:23 (1:44:52 at 10) Hill to Prospect
10:16
9:30
11:05 (final 1.1) (10:04 pace).

30:53 for the final 5K; about 1:01 for the first 10K. The rest was, well, look at the splits. The hill portion just killed me.

I started off ok; I saw Steve Shane (who was to run 1:45), Debbie Fischer (relay) and I ran with a former ultra runner. I stayed with probably too fast of a crowd at first, though I felt that I was holding back. People really pulled away from me during the Springdale part, though I managed to catch a few of them back during mile 10.

I admit to being grumpy at times; I was chilly, slightly breezy (not unusually windy), overcast, and my legs ached. I wanted to flip off those saying the perfunctory “goodjob”; I’d rather be left alone when my mood goes south.

But, looking back, this was simply a lack of event specific preparation. I HAVE trained to walk long but not to push the pace for 2-2:15 while running.

Note: my warm up included .6 miles on the treadmill and a few minutes of outside jogging. My Succeed tablets kept the nausea away (not an issue today) but if I am not going to use a water bottle, I need to plan better. Getting the tablet out of the bottle that I carry them in is hard to do if I am taking water from a cup; I should have popped the pill in my mouth PRIOR to getting to the water station.

Other running: photos from last week’s Forward March:

bazu-3578530

bazu-3578724

bazu-3578533

October 18, 2014 Posted by | running | , , | Leave a comment

wet, wet, wet and dark

Right now, it is very dark at 6 am; I jogged to Bradley park and did 3 lower loops (53 minutes) to get in about 5, then walked for 1:02 to get 4 more (up to Cornstalk, then back around Markin). So it was 9 sort of sluggish miles in total.

Work: well, probably best to keep my mouth shut in my non-anonymous setting; let’s just say that my confidence in the higher administration has been higher in years past.

October 16, 2014 Posted by | Personal Issues, running, walking | Leave a comment

in St. Louis: Rams vs. 49’ers tonight and…

Workout notes
Weights: pull ups (5 sets of 10) with hip hikes and Achilles
bench press: 10 x 135, 5 x 170, 4 x 170,
incline press: 10 x 135 (rotator cuff)
military presses: could not even begin with 50s, so did 3 sets of 10 x 40 standing.
rows: 3 sets of 10 x 200 Hammer, 1 set of 10 x 65 dumbbell (each arm)
pull downs: 3 sets of (7 x 160 traditional, 7 x 100 low)

Then I ran 3 on the treadmill: 10:33 mile 1, 27:58 for mile 3 (6.7, 6.8, 7.0, 7.1), 28:51 for 5K

I did some up down/down dog and some “weightless squat to the bench”

Science
We are having a cool, wet fall. The rest of the globe has had a hot 6 months.

Protests
I haven’t seen protests here though I might; there were some at a recent Cardinal game. My wife joked that she’d side with the protesters, but I wouldn’t.

Was there police conduct in Ferguson? It sure LOOKS that way; even if the young man had scuffled with the cop earlier, if he is surrendering, the cop can’t shoot him.

But I can’t lionize the shooting victim. Where it appears that he didn’t deserve to be executed, he was still far from someone that I could relate to; he acted like a bully and acted very stupidly when first confronted by the police.

When it comes to profiling by police, I can much better relate to this guy.

But, ultimately, while I sympathize with neither the protesters or the counter protesters, I agree that the police should serve ALL its citizens and not merely those with education and money. And at times, it appears that the police are there not so much to protect all citizens but rather protect one segment of society from another segment of society, and I can understand people getting sick of that. But if one lives in a high crime area, one is more likely to be viewed with suspicion even if one is law-abiding, though the aforementioned link shows that “doing the right things” doesn’t give you immunity from police mistreatment.

October 13, 2014 Posted by | racism, running, social/political, weight training | , | Leave a comment

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