I need to get some more walking midweek and so will replace a lifting session (Wednesday’s) with a medium walk (10 miles). I’ll keep this up until marathon taper week.
Today: from the Riverplex to the first road crossing on the East Peoria trail (about 8 miles) then to the Marina. 2:32 was the total time; it was a lovely day but it was an effort. Yesterday’s workout took something out of me.
I also did 10 minutes on the bike afterward.
It sure looks as if someone is trying to promote a Wladimir Klitschko vs. Shannon Briggs match:
I’m not sure if fight fans will buy this; Briggs is tough but is 42 years old, and his outing against Vitali Klitschko was, well, rather ugly:
Here he was, in the hospital after the fight:
How he got there:
Are the fans really clamoring for this?
First: went to the Riverplex. Ran 2 miles to the old Woodruff track and did 5 x 400 with 200 walk jog, 200 with 200 walk jog (3200) then jogged 2 miles back. Day: cool, low 60’s.
runs: 1:57-1:55-1:55 (9:01)-1:54-1:55-0:58 (18:52)
Then 2 mile jog back, followed by 10 minutes on the bike to help my knees.
Then I went to Wildlife Prairie Park with my wife (HER idea!) and I fed the goats, listened to the frogs (heard the bull frogs and green frogs) and got 4 miles on the Floodplain trail. The trail has been restored, but I didn’t pay attention and wandered off very briefly. There is a sandy portion that is sandier than I remember it. You can see my photo tour here.
I did not time the walk; but I got 10 miles total (run plus walk).
Political note I wear a hat when I run; usually I just grab one randomly. I can tell when I am wearing the one you see here:
I get both smiles and frowns; I can’t help but notice that this hat is unpopular with many white people but popular with many black people. My “inner Larry David” just itches for someone to say something negative to me about it. :-)
1. I was going to go outside to sit on the porch and work…but it is honestly too chilly to do so! It is a bit like September today; pity we didn’t have this on Saturday for the 5K race. Note: there is a brisk breeze.
2. My hips are sore; my guess this was from yesterday’s 18 mile walk in which I threw in some 1.5 to 2 mile “pick up the pace” segments. This means that I’ll probably have to add more walking in the next few weeks. I’ll probably have to move to 2 lifting days (say, Monday, Friday) but be able to swim 3 times (M, Th, F); Thursday’s swim (or Wednesday’s) can come after a walk.
3. I’ve watched more baseball than I have previously; Barbara and I made 3 games together and I made one on my own.
Now as far as research: I might have to make “away from the computer” time:
I did get another paper accepted this summer but I need to get a head start on my next idea before the fall admin BS sucks up all of my time.
This is mostly for me to gather my thoughts; I don’t anticipate this being of interest to anyone else.
1973-1977: I started to work out to get in shape for football. Mostly I lifted weights, ran wind sprints, ran hills, did wrestling bridges, and starting in 1976, started to run.
I’d run this 3.5 mile course before school every morning in the off season, and sometimes a 2 miler (13:30-14:00) on Sunday evenings.
1977-1980: I ran some, and I lifted (part of crew and intramural wrestling and club judo) I also swam laps for fitness.
1980-1983: I got the distance bug here; stable distance was the 10K, though I did 3 marathons and a rare 3 mile or 1 mile race.
1984-1995: I tried to restart jogging, without much success. Mostly lifting and rarely swimming and walking. I got morbidly obese and then lost some of it. Knee problems dogged me.
1996-present: the running bug came back. Here is where I had a shift of emphasis. I’d go through a period of racing a LOT of 5Ks, then 10Ks with a marathon every once in a while.
But I had periods of time where I emphasized something else: 2001 and again 2008: the open water swim. 2002-2004: walking and I tried some judged race walking, and very long distance walking.
2004-2006: ultras: too many for my body to handle. Did 3 of my 4 100 mile races here. I also did some yoga.
2006-2010: aside from a brief period of respite, I was injured frequently. This is where I had the 2008 swim, the 2006 bike ride (my only century ride) and I did have a brief running/walking season in 2009. I also revived my lifting a bit.
2011: tried to recover from knee surgery; athletically this was a tough year for me.
2012-present: mostly the 5K run was the emphasis, with a half marathon here, a marathon (attempt) there.
So, aside from my “injury recovery” phases, it has been “emphasize X ” for a year or two, then emphasize something else. Right now, I do a little bit of :run, walk, swim, lift, with no bicycling and no yoga.
Today I moved 18 miles closer to being able to finish this September’s Quad Cities Marathon. It was warm and humid: 74 F with 90 percent humidity at the start; 85 F, 49 percent humidity at the end. There was a lot of sun.
You might notice that the course only reads 14.2 miles. BUT, on the way out I did 2 miles on the old Woodruff track and 2 miles on the track on the way back. The idea: these “quicker” timed miles, while way slow by interval standards, were enough to jump start me into quickening my pace.
The splits: 1:21 to the track, 27:08 for 2 miles, 52:01 from the track to the “end” of Sprinddale (where the cemetery exits to Affina) and back to the track, 27:21 for the next two mile segment, 18:41 to the “1.5 miles to go” part of the Riverfront path (just past the Marina), 21:20 for the segment to Hooters, then 37:40 up the hill (stiff climb, Kumpf to MLK to Union) to Moss to Cooper. Total time: 4:25:24 for 18.2 miles. (14:35 mpm).
Note: I was 2:15 at the turn around, 2:10 going back, which was net uphill. I am ok with it, though I didn’t break any speed records. The track miles made me pick it up some.
Also, I drank 1.5 bottles of water total, which is more than normal for me. I liked the shade; the asphalt/concrete section near the Civic center was hot.
My left knee was sore..so I didn’t know quite what to do.
I went to the Riverplex with the intent of walking. But when I got there: open swim lane. :-)
So: 10 x 100 free
16 x (25 fist, 25 free) on the 1:05 (mostly 0:52)
2 x 100 pull on the 2:00 (1:4x)
4 x 25 fly, 25 back
Then 4 miles of walking outside (first mile: slow, slow, slow). Then 10 minutes on the stationary bike; that made the knee feel much better.
My left knee feels “loose” and my guess is that I strained something on a fast hike a couple of weeks ago. The bike, plus some squats and quad stretching, made it feel a lot better.
For the record (for comparison): 1:29, 41:02, 41:41, 1:21 (42:31/43:02).
Weather: 73 F, 59 percent humidity, breezy; slight headwind on the way back.
I chose the dirt trail as my left knee is slightly sore. It did NOT spike on me today. But I still felt Sluggish; blood donation was 23 days ago; I’ve recovered probably 70-80 percent of my lost red blood cells. I don’t really miss them until I get into the “fatigue zone”.
The last two miles were somewhat tough.
The day was so pretty though; sun; cool by summer standards and there were a few people out on the trail.
There was the college men’s cross country team; I decided to not show them up (yeah, right :-) ). They told me that they were doing 10 miles (55-60 minutes?) and there as some high school (?) kids group doing an out and back; I encountered them at about mile 3. I wanted to pick it up..but reminded myself I was still in the middle of my workout and that they were 37-40 years younger than I (seriously). I did catch one straggler who was evidently shamed into picking it up to get ahead of me again. :-)
After I finished, I walked 2 more miles to get used to walking while tired; once I got going that felt great, though that left knee is still a bit tender.
We spent the morning sight seeing and going through Findlay Market (in a revitalized section of Cincinnati). Of note; one of the vendors was selling a salad special for lunch; the line for this special consisted of exclusively skinny people. Go figure.
After lunch, I walked in an adjacent neighborhood; this is one of those places that has older 500K plus homes adjacent to a poorer area.
I got in a slow 1:10; I’ll call it 4 miles (probably a tiny bit longer). It was a good day for it.
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