It was sweltering; 78 F with 87 percent humidity. The thunderstorms were coming but they were a few hours away.
So, I took a shorter warm up than normal (12-13 minutes) and started…slowly.
I tried to keep it under control; mile 1 came at 8:35. I was tracking this fit woman who was to blow me away about half way through; I moved up steadily past many who started too fast for the conditions.
There is a turn out of neighborhoods onto a country road for about .75 miles; I saw others on the way back. Mile two: my target had put more distance on me but it came 8:28; I had sped up slightly (in part due to a gentle downgrade). I got that downgrade back on the last 1.1 where I was just haning on. (9:34, or about 8:44 for the last mile).
8:35/8:28/9:34 = 26:38
place: 21 out of 73.
Ironically, this race was smaller than normal. So, due to races on the same day I ended up with my 4’th AG award (in a 5k) since Memorial Day (though I didn’t pick up two of them due to leaving early.
I was slower than two weeks ago due to the conditions. But I was ok with that.
After eating pancakes, I went to the Riverplex and saw a nearly empty pool; there was an elderly guy barely making it from one side to the other.
Later, a young attractive woman showed up, and still later, one of those “bronze body” guys that looks like an animated Greek statue. The total:
5 x 100 (alt fist/free) on 2:10
4 x (50 front kick, fins, 100 free)
alt 100 pull, 100 free (400 total)
4 x 25 fly (with rests)
4 x 25 back (fins)
That was enough for the day; 180.7 prior to swimming; 179.7 after.
My previous to Hanna City Hustles (both about 1:20 faster, on cooler days)
2014 post blood donation 5K races:
Ok, it was slightly warm 70 F, 78 percent humidity.
I did some stretches and, as I was getting ready to hit the path, I saw a young woman running in the direction that I was going to go in. I hesitated slightly; I really didn’t want to spook her out by running behind her. But no worries; as I got going she all but disappeared from view; I didn’t see her close up again until she was on her way back. :-)
Ah, age plus my slow warm up pace. :-)
I took a 2 mile route to the track (via the goose loop) and on the track, I decided to do a tempo-ish run. I wanted to run reasonably hard but not kill myself.
8:29/8:31 (17:01) and then a slow 200 meter walk (2:09), then 1600 in 8:40 (picked it up the last 200 m) to arrive at 5K in 27:51. That wasn’t too far off my recent 5K runs, especially when you factor in the weather.
I finished with a 1 mile walk, then 1 mile run back to the Riverplex, followed by 10 minutes on the exercise bike (for my knees).
I was looking for something to do, workout wise. I didn’t want to do too much. So it went like this:
1. Hilly 4.2 mile run; not timed. I chose my “Cornstalk Classic” course; this is a long time staple of mine.
2. Then I did 6.2 miles (10K) on the stationary bike (22:30, approximately).
3. Then I swam 1.25 miles. Now, the swim was a total mess. I felt awful in my first 100, so I did the following:
3 sets of 4 x 100: free-back-IM-side, free-IM-side-IM, free-side-IM-side, then 10 x 100 free on 2:05. First 6 were 1:55; last 4 were around 1:50; I was finally feeling better.
So, I ran just over 1 mile and swam 1200 meters more than what is done in a sprint tri, but cycled 10K less. 22 more minutes and I’ll call it a “Goat” sprint tri; yes, the order was exactly reversed.
Of interest: I really felt bad at the start of the swim; only when I pushed the pace of some of the 100s did I start to feel right. That is strange.
Workout part I:
22 minute jog outside (high 50’s…really)
inside: 5 x 400 with 200 walk, 200 run
I used lane 2
Then: 2:26 walk then an 8:59 mile (lane 2)
Total: 31:58 for just over 5K (counting all of the walking laps)
Interval totals: 12:40 of the time was walking (.75 miles) , 19:18 was running (2.375 miles)
After I finish this, I’ll go for a short hike.
This is day 15 after blood donation; some of “it” is coming back.
Denial: My wife is retired, and though she is older than I am, it is difficult for me to think of her as being elderly, though she is (by any reasonable definition).
As for me: yeah, I see that my times are slowing and that I can’t lift as much weight as I once could. I could once do 27 pull ups without stopping; now even doing a single set of 15 is a chore (typically it is 5 sets of 10 with short rests, and that isn’t easy for me).
But I remain in denial. My slowing times aren’t reflecting my age; they reflect that I am just “not in shape yet”. But I’ve been trying to “get in shape” for 9 years now and it hasn’t happened yet. :-)
Here is the effect of increasing entropy on my body over the years….you can see the steady loss of definition in my arms in these photos.
Enough of that. Time to hit the trails and then do some math.
My favorite “online running log” is down for the count…probably need to write it off. I have the data downloaded somewhere. I’ll have to figure out where.
So every week, I’ll post a summary on Sunday.
Today’s walk: goal was to get 4 hours plus; I ended up with 17.75 miles in 4:24. I walked 2:10 out, 2:08 back in 2:18 plus 6 more minutes (about .4 miles more).
The weather: mostly high 70’s with humidity in the low 80 percent range, save a quick cooler front. There were rumbles of thunder and it did rain…at times on the course but NOT where I happened to be.
The course: Cooper, Moss, Union, W. MLK, Kumpf, Water to the riverfront, then to Abington, Lower Glenn Oak (trail along Perry) to Springdale, under Route 150 to Harvard (past Affina) and then to the bike path which I took to Prospect, and then to Tower Park. I then walked back and added a Bradley University (Markin) loop to get 4:20+. My pace: kind of slow, but it was warm and sticky.
What I saw: a few cyclists, a group of older runners, a few bunnies and a lot of ground hogs.
I focused on posture.
Afterward: I felt tired upon stopping…but air conditioning, a drink and lunch really, really revived me. I perked right up.
Summary for the week:
Monday: weights, 2200 yard swim, blood donation.
Tuesday: 4 mile run (8 x 200 meter with 200 walk/jog); almost passed out at the end.
Wednesday: 6 mile run (1:03) outside; easy effort.
Thursday: weights, 2650 yard swim
Friday: 2 easy, 5K run (27:06), 1 easy for 6 total.
Saturday: 2200 yard swim, weights, (got 50s for dumbbell military), 4.25 mile walk.
Sunday: 17.75 walk in 4:24.
37 miles on foot, 4 miles swimming, 3 weight sessions, blood donation, slow race, longish walk. Weights: ordinary.
Bodyweight: 180.x pre swimming, 178.x after swimming.
5K summary for the season:
4 July: Firecracker 5000 27:06 5K
31 May: Family House 5K 26:50 (fell down)
24 May: River Run 5K (certified) 24:42 5K
10 May: Race For the Cure 25:27 5K
3 May Run to Remember 24:17 5K .
26 April: 26:47 5K (Bradley soccer 5K)
19 April: 23:27 2.96 (24:40 5K, or 23:45 3 mile)
5 April 22:31 (2.8 miles) 25:05 5K
29 March CIDA 25:09 5K
1 March: 27:27 for 3.25 miles: 26:10 5K.
Other comments over the first 6 months of 2014 (athletically speaking)
My mile races: pretty bad but all were in sauna like conditions. I suspect my indoor miles (inside lane of the indoor track) were a bit short by a few seconds; the middle lane is probably accurate. But training for these miles helped my 5K run (I think).
I had a decent (but not great) 4 miler 33:25; June 7
And I had a “meh” Steamboat 15K run (1:29:57) June 14.
I also had a couple of ok half marathon powerwalks:
Weight room wise: 180 for 3 reps is my best bench press performance (or 160 for 10 reps, 170 for 7 reps); most everything else is stagnant.
I did restart swimming and I stayed with it. I use swimming mostly as cross training; once or twice I managed a set of 100s on the 2 with a few under 1:40, but 1:42-48 is more the norm.
My best progress has been in the 5K run.
This was different from previous years; it was a very pleasant 68 F, 65 percent humidity during the race; far less sticky than it has been in previous races.
But given that I had given blood just this past Monday, I expected it to be rough sledding.
Atmosphere: it has grown from the previous 300 runners to over 900; this meant quite a few 11-12 minute per mile noobs lining up too far in front. But really not that many.
I jogged 2 miles from my house and did a few strides. I saw Steve Hippler and Cassie at the start…and oh my goodness was it ever a spandex fest. I wish I had one of those little cameras. :-)
I took off at a reasonable pace…or so I thought. 8:31 was for the first slightly uphill mile. I knew that I was working just a bit too hard…I told myself “just maintain”. I saw a lady that I raced at the mile (she beat me by 3 seconds) and was a bit surprised; it used to be that if someone was with me in a mile race, they’d blow me away at longer stuff.
On the river trail…I couldn’t so I got onto the grass and walked until I saw a pack that I could run with…or so I thought. I picked it up slightly and got to mile 2 in 17:25 (8:54, even with the walk). I thought: ok, “get to half mile to go and pick it up”. Past mile 2 I saw Cassie leave the course due to an Achilles problem. That is a tough one to shake.
But with about 1/4 mile to go, I felt bad and so walked a step or two and then jogged it in.
8:31, 8:54, 9:41 (about 8:50 for the final mile) for 27:06.
I then walked back to meet Tracy and then jogged it in with her.
Tracy is a huge tennis fan, so I got some hotcakes at McDonalds while she watched one Wimbledon semi final match. We watched the match together and she explained the game to me.
Note: miles for the week (my online training log is down):
Monday: swim, lift (swim 1.25 miles), blood donation
Tuesday: 4 miles: 2 easy, 4 x 200 with 200 jog; these about killed me.
Wednesday: 6 miles (1:03; felt glacially slow)
Thursday: swim, lift: swim 1.5 miles, lifting.
Friday: 2 easy, 5K, 1 easy walk (6 total)
Past: 2011 (30:09; 14 days after double red cell donation, hot, charmed by T’s purple spandex)
2012: 8:26, 8:26, 10:53 (27:46) 82 F, 69 percent humidity, 15 days after whole blood.
2013: 8:15, 9:01, 10:24 27:40 69 F, 73 percent humidity, 17 days past blood donation.
2014: 8:31, 8:54, 9:41 27:06 68 F, 65 percent humidity, 4 days past blood donation.
My numbers were slightly better this year than last year:
Overall place: 396/1024 (.387) last year, 329/953 this year (.345)
Males: 262/478 (.548) last year, 222/435 (.510) this year
Master’s males: 100/205 (.487) last year, 85/192 (.443) this year.
AG: 25/36 last year (.694), 20/35 (.571) this year (and it was the same AG).
So I had a better race under similar conditions (last year 1 degree warmer and slightly higher humidity, but blood donation was MUCH more recent this year).
Typical Illinois summer thunderstorm…
Long walks will be limited over the next 3 weeks as I have two mile run races coming up toward the end of the month.
So I limited myself to 13.1 miles (half marathon) in 3:01:30 (13:50 mpm pace); I did 55:51 for the first Cornstalk 4.05, 41:55 and 42:25 for the next out and backs then 27:53 for the next 2 and 13:25 for the final mile.
It was a rather hilly course but traffic was minimal and the weather was beyond beautiful.
Over the next few weeks: limited running with faster segments. I might do a hard mile on Tuesday to try to sharpen up.
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