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.
That is what I woke up to.
Yin: I was able to walk on the home treadmill. Though this workout would have been “poor” for me a decade ago, it was a decent effort for me today: 10 miles of walking in 2:03:54. The first 5 miles was just under 1:03 and the second 5 was just under 1:01.
Yang: I bundled up and shoveled a few inches (hard to tell how deep; the win caused furrowing):
Though this was NOT back-breaking work (mostly light, fluffy stuff) I just about froze out there.
Yin: then I drove to Rasoi and had a lovely lunch with Lynn, who is a former walking partner and political volunteer. She consults and had been away on assignments for a while; it was just so great to see her, catch up and solve all of the problems in the US. I made it a point to explain to the proprietor of Rasoi that Lynn is a family friend; he is used to seeing me come in with Barbara (who is in Kentucky).
I really have missed Lynn!
Yin: then to the grocery store where I saw one of the morning swimmers; she is the wife of a retired computer science faculty person. She still works at a grocery store. I left saying “see you tomorrow” (during the morning swim).
Yang: when I got back….yes, the plows, while they’ve yet to completely clear the main streets had passed through our neighborhood and partially buried my walk.
Yes, it was light snow and not that much of it; it took less than 10 minutes to clear it.
But what was absurd: the neighbors on either side of me made it a point to park on the street so the plow couldn’t get “TO DA CURB” (just a great source of pride in this stupid city), so I saw the outline of the plowed part…it was in the main part of the street and SWERVED just to get to “DA CURB” in front of our house and then swerved out past the second neighbor’s truck. All the jackass had to do was to keep going straight but…it appears as if he took the extra trouble to put snow on our walk and driveway. Peoria: you have to love it. Having a 3 digit IQ puts you well above average here.
The ironic: today and tomorrow, I’ll be involved in student and faculty recruitment projects. In other words, I will attempt to talk someone into coming to an area that I would so much love to leave!
Sure, I like my work colleagues and I like many aspects of my job and I love being able to walk to work, snow and all. But the arctic conditions and the not-so-well-thought-out response to these conditions: I could do without these.
Oh well, I suppose I should quit complaining and look for someone to say something nice to.
(yes, this meme is true)
I have to admit that while I’ve had very dark moods before (I had a really dark one 3 years ago…during winter, of course), I never got to the point of this guy. As bad as I felt inside: I still walked to work, I still worked out (daily) and when I got in front of a class to teach, I felt joy. Yes, when I crossed the street, I looked both ways and crossed when it was clear. So, I think that I never want to feel the way that this guy felt and I commend the person who talked him out of it.
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.
I went out to do an inside/outside walk; I wore clunky hiking boots but shouldn’t have; I had mostly clear pavement the whole way.
The course: to the cemetery, 3 loops in it (just over 4 miles with 3 good uphills), and back for a total of about 8.3 miles.
It was harder than I expected and when I got to the house (to finish up on the treadmill, which I quickly bailed on), my leg was achy.
What is going on: not only am I not doing enough total walking but my running is on the treadmill, hence I get into a “ok, get it over with” mode right away. So on Tuesday, Thursday and yesterday, I did intervals/tempo intervals. That is too much for me at this stage of my life.
Fortunately, winter should be wound down in another month or so, and aside from a leg saving stretch or two on the mill, I’ll be outside.
Note: it isn’t as if I am doing nothing: this week saw:
3 weight sessions, 3 swims, 20 miles of running, 14 miles of walking.
But this is hardly the volume of training that one needs to do a half-way decent marathon, even a walking marathon.
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.
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.
Though I’ve complained about this winter quite a bit, I think it is seriously starting to get to me.
The good news: the days are getting longer, and we are probably about 6 weeks from being out of this crap. Yeah, I anticipate it will be snowy through about March.
So, my decision to forgo a spring marathon and make my marathon plans for fall were probably good. But this means that I might move my blood donation up a bit and crank up the walking in June. If my long walk is at 14-16 miles by June, I should be able to get it to 20-22 in August.
So…today we went to our “more expensive” Indian restaurant. I was all “the sads” because there was a line for the buffet. Seriously. No, I didn’t cry or fuss; I just sat at the table with a “not there” look on my face. I told my wife that this was just my winter blues talking; no biggie.
In reality I need more sun; I need to take that 30 minute walk after my 9-10 am class.
So, as far as the morning workout: I had zero motivation; I really didn’t want to attack the home treadmill.
So I walked to the university and did the following:
1. Slow 6 mile run. I put it at 0.5 elevation. Then I changed speed every 5 minutes: 5.3 from 0 to 5 minutes, 5.4 from 5 to 10, and so on. I did this until 1 hour (5.75 miles) and then finished 6 miles in 1:02:20.
Then, 2 miles of walking on the treadmill; started off super slow and then sped up to make it in 31 minutes. By then my knees were barking at me; I ran a bit too hard to walk too much after (tight quads). I couldn’t walk pain free so I did the elliptical for 30 minutes to finish the 2 hours.
As I said: NO motivation, so I just did “whatever” for 2 hours and called it a workout. This isn’t exactly training, but it can be part of an aerobic base to begin training, once these snow-packed roads are finally clear (April? Maybe?)
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