It was humid but cool (high 50’s, low 60’s) but few people showed up. In fact, the winning time was 22:3x and the next two were 23:3x (a middle age guy and an older guy). Your’s truly was 4’th in 26:38 and the first woman was 5’th about 1 minute behind me.
I was 16:23 at 2 miles but was a bit discouraged; the two guys in front of me were way in the distance, almost out of sight and I had no one breathing down my neck. It was a decent workout but not much of a race. I finished with about an 8:45 mile; I should have had more mental toughness than that.
My foot hurt a little; back on Naproxen I go (and back to the ice). But it is far from severe.
I felt gummed up from all of that driving this weekend and didn’t want to work out this morning. But I felt that moving would make me feel better.
Weights: 5 sets of 10 pull ups (hip hikes, Achilles rest)
incline presses: 10 x 135, 3 x 150 (weak), 10 x 140 (strong) (rotator cuff)
military presses: 2 sets of 12 x 50 (seated, supported)
pull downs: 3 sets of 7 x 160 traditional, 7 x 100 low
rows (single armed with dumbbells): 3 sets of 10 x 65
military presses (standing) 2 sets of 8 x 40 lb.
running: treadmill: started at 5.6 mph, 5.7 (10 min), then every 2: 5.8-5.9-6.0-6.1-6.2-6.3-6.4 (all at 0.5)
then I upped the elevation to 1.0-1.5-2.0-2.5 and then 3 for the final mile. Total time: 38:52 for the 4 miles.
This wasn’t exactly a killer workout, but I got warm and sweaty…and I feel better than when I started.
This morning: early run on the Middleburg bike path. 4 miles; 19:22 out, 16:50 back (plus a little extra), 49 F.
Note: saw a group of 6 deer near the start, and another group of 3 more near the middle. Also, they were setting up for a race, which started a bit too late for me today.
Then, breakfast with Olivia and Barbara:
Then on the road. It went fine until I got to the place where I-80 and I-90 split; that bridge is STILL out and I missed the I-65 detour to get back on I-90.
That put me on the 5 dollar Chicago Skyway Bridge which took me into Chicago and smack dab into White Sox game traffic. Grrrr…..I got the worst of both worlds: post game traffic without a game!
I sounded a bit like the soundtrack from The Exorcist. But we survived (and my wife let me rant).
I had a good time with my daughter but my right heel is slightly sore…I can’t decide on it being a heel bruise or mile PF.
Workout notes weights plus treadmill run after.
Weights: pull ups 15-15-10-10 (hip hikes, Achilles)
Bench: 10 x 135, 3 x 180, 9 x 160 (weak)
military: seated, supported dumbbell: 2 sets of 12 x 50, standing, unsupported: 2 sets of 10 x 40
rows: 3 sets of dumbbell rows: 10 x 65, 1 set of 10 x 200 Hammer
pull down: 3 sets of 7 x 160 traditional, 7 x 100 low.
Run: treadmill to protect the foot: (.5 elevation) 20:47 2 mile, then 29:44, 38:33, 47:14, 55:50, 57:55 for 6.21 (10K).
That was enough to get me tired and sweaty.
All of these folks have hit performances I’ll never reach. But that isn’t the main point; I just like to see what they are up to and to get some vicarious enjoyment via their race/activity reports.
I also follow what other local people are doing. Most of us have ups and downs; we peak, get on a roll…but that comes to an end and our performance goes down into a valley. Often, we get out of the valley…though as we get older, we don’t quite get all of the way out. Then the next slide down takes us a bit lower…we climb back out…but not quite to the same level as before.
I know that my mind gets stuck in the past and there is still a bit of Walter Mitty in me that thinks that I’ll climb all of the way out. But that won’t happen; it turns out that those who are my current age (55) who run the times that I used to run in my late 30’s were college level runners in their youth.
Evidently I am not alone in having a mind that is beyond my body. At this weekend’s half marathon, a friend was running part of the relay. In her mid to late 40’s, in peak condition, she was a 26-27 minute 5K runner. But she went through some health issues and life challenges and, while she still looks good compared to most women her age, she isn’t in her top running shape.
She started out ahead of me; I caught her on an uphill (I was walking, and walking is more efficient going up hills) and she blew past me going down. But then came the next long, long uphill and I went past her again. Then about midway up, I heard her breathing behind me…..heavy breathing. I thought “this isn’t going to last long” and then soon I heard her say “ok, Friend, you win.” Evidently her mind is ahead of where her body currently is. I sure know that feeling.
And I’ll have to remember that in my upcoming walking marathon. I’d love to walk a 12 minute pace again, but I last did that in 2009 back when I had trained for and finished a muddy 100 miler. I am NOT in that kind of shape, and I am 5 years older. That is reality. For me, 5:30 (12:30 mpm) would be an excellent time; I should probably shoot for 2:40 for a first half split, then 2:50 for the second half. If I go out in 2:25-2:30 for the first half, I’ll die before mile 20 and be unable to finish the race.
Workout notes cool morning; great running weather but I was heavy legged and my right heel hurt just a bit. I ran the W. Peoria course (flat); 40:38 (20:15/20:23) so it was pretty evenly paced, if slow.
Then I went to the Illinois game.
What sort of fan I am: Many know more about football than I do, especially in which team is better than which other team. I am the son of an old football coach, and a former incompetent high school football player. I started two years on the JV and one on the varsity but fared poorly against those headed to play at the next level.
So, I do know the game but not as well as some.
Many who know the game better than I do enjoy watching on the television: they have the comforts of home and can see more games; it takes time to drive to see live football.
Many who go to the game are mostly there for the experience (the music, tail gating, etc.; they want their team to win, but for some, that is almost secondary.
I am one of those who likes the game of football itself; I very much care about the action on the field.
On the other hand, I love the trappings of a game. For me, there is little better than walking into the stadium, past the vendors with program in hand, taking in the sights and smells of the cooking food.
I like watching the game and seeing the stuff that the camera doesn’t show you (e. g. that lineman who was previously out limping..and calling to be replaced, or a coach correcting the mistake made by an individual player, etc.).
For me, there is nothing like being there. :-)
Workout notes weights plus treadmill running (thunderstorms plus a sore foot)
Weights: pull ups (5 sets of 10); hip hikes/Achilles
bench: 10 x 135, 3 x 180, 9 x 160 (sore chest)
military (rotator cuff rest): 2 sets of 12 x 50 (dumbbells, seated, supported), 10 x 40 (standing)
one arm rows: 10 x 60, 10 x 70, 10 x 65
pull downs: 3 sets of (7 x 160 traditional, 7 x 100 low)
Then to the treadmill: 5 miles in 46:40. 10:50 mile 1, 20:15 mile 2, 29:10 mile 3, 37:55 mile 4, 46:40 mile 5.
I gradually upped the speed until 18 minutes, then 18-29 (6.7 mph), 29-38 (6.8), 38-42 6.9, 7.0 the rest of the way.
My heel: didn’t hurt at all.
Side note: I wore a sleeveless, and I do pull ups right in front of a mirror. It was NOT a pretty sight. It seems as if my muscles are getting “blurrier” by the year…more “impressionistic” if you will.
And the appearance belies reality: there was a time when I could bench press 250 pounds at my current weight (and 310 at 50 pounds heavier). Now, 3-4 reps with 180 is about right (perhaps a max of 200?) Time marches on.
BUT here is the good news: the smile/grimace is still there, and IT IS STILL FUN. :-) (it just takes a bit longer; roughly 25 percent longer).
I was chasing Mardi (in the red top) and thought that I had her with 3 minutes to go, but she blew past me in the last 100 meters or so.
I also just missed catching this other lady:
But given the heat and humidity (75 F, 82 percent humidity) I was happy to survive with a “respectable” (for me) pace (8:39 mpm)
And it was good to see T out there again, in her tight spandex…
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