We had some very heavy rain last night and more this morning; the streets have standing water.
So I took it to the treadmill and indoor track.
Treadmill: I started at 5.3 mph (11:19 mpm) and increased the pace by .1 mph every .25 miles; I did this until I got to mile 4 (almost 40 minutes on the button). Then I did 4-5 at 6.9 (8:41) and 5-6.5 at 7.0 (8:34); that meant I did a 3 mile segment (3.5 to 6.5) in 26 minutes. Then I slowed down to 10 mph to 7.25 then did the last .75 at: 6.1-6.2-6.1 (average about 9:45 mph) Total: 1:16:30 for 8 miles.
Then I walked 2 miles on the track (29 minutes).
It was enough to be exercise but not enough to sap me.
Though I’ve been told that I remind people of the “Rat” character, I also have a bit of “Goat” in me as well….:-)
Last night: my wife had her phone in the bed room…it kept going off. I ask her to turn it off so she mutes it instead and the vibration wakes me up. Grrrr….finally she shuts the damn thing off…or leaves the bedroom; didn’t care which.
Up in the morning: see an e-mail from a student who flunked exam one; he dropped this course last year with a different instructor. Doesn’t have the prerequisite credentials but told the department chair he was “convinced” that he’d pass with a different instructor. He managed to find an empty slot in my class….
Get outside: fresh snow. :-P
Weight room; had to work through the ROTC group again. :-P
So I did almost a full workout: I only did 2 sets of pull downs and machine rows but did everything else (curls: dumbbells, bench: 10 x 135, 2 sets of 7 x 170, etc.)
Swam: 500 warm up (pushed by a young woman), 500 drill/swim (fins), 6 x 100 on the 2:10 (last two were 1:45-1:46; rest were 1:43-1:44), 100 fly practice (fins), 100 IM.
That is 1800 yards; my first time over a mile in a long, long time. :-)
So…today, no making a mountain out of a few grains of dirt. :-)
I am delaying going outside. Yes, I am only going to the indoor rec center where I hope to run and walk a bit. I’ll cook up a workout of some sort (tempo intervals?)
And from my smart-ass California friends;
In fact, we are shivering because of the location of that jet stream; arctic air is cold, even if it is a degree or two warmer than it was a few years ago. So that arctic air mass is parked right over us. :-P
As much as I’d love to ship our snow to those who miss it, it doesn’t work that way.
Cold. -6 F this morning (-21 C)
Got to the gym; it was ROTC in the weight room day
Still: all exercises but curls; rotator cuff and abs (full sets), pull ups (5 sets of 10), bench (135 x 10, 180 x 4 (weak), 170 x 6 (weak))
military: 3 sets of 12 x 50 seated, upright rows: 3 sets of 10 with 25, bent over row: 3 sets of 10 with 65, pull downs (sets of 10 with 160).
This took me 46 minutes. Then swimming: 1500 yd.
500 w/u, 6 x (25 drill, 25 swim fins), 8 x 50 on 1:10 (50-52 each), 100 (1:43), 2 x 100 IM on 3.
Got home..cleaning woman was there early and had torn up the kitchen right when I was attempting to get ready ….so while I remembered to pack my lunch, I left in a huff and forgot to eat breakfast.
Last night: e-mail from a student: “I wasn’t there for your 1.3 lecture; could you give me help with the 1.3 homework assignments (due today). I didn’t answer the e-mail.
Even better: this was our SENIOR class, not a freshman remedial class. And this was an international student, not some homegrown “helicopter parent raised” snowflake.
I think that this will be a “NO PARTIAL CREDIT” type of day. :-)
He would have fired the jet stream for not doing its job.
Our streets: neighborhood streets are basically compressed snow/ice; the plows merely put the looser snow on the sidewalks. Sidewalks along main street are buried…I mean completely unwalkable. This has to be the least pedestrian friendly city I’ve seen. The university has its walks clear at least.
Workout notes: weights: rotator cuff (full set), hip hikes, Achilles, NO ABS (get them tomorrow)
pull ups: 10+5, 4 sets of 10
dumbbell super set: 3 sets of: 12 x 50 military (supported, seated), 10 x 25 upright row, 10 x 65 bent over row, 10 x 70 bench
superset: curls and pull downs: 10 x 160 pull down (3 sets), dumbbell curl 10 x 30 (2 sets), pulley 10 x 57.5 (one set)
Then swimming (early):
400 warm up (slow)
400 drill/swim (fins), 4 x 25 front, 25 swim, 2 x 25 side kick, 25 swim, 2 x 25 3g, 25 swim
400 in 8 x 50 on the 1:10 (53-55)
100 in 1:52
2 x 100 IM on 3 (2:30 each)
It went fine; I don’t want to hurt my rotator cuff. NO paddles, NO pulling. :-)
Kirk Dillard ran this ad against Bruce Rauner (the front runner)
What do we have here? We have a REPUBLICAN calling another REPUBLICAN “too rich”????? Seriously? Why that is CLASS WARFARE!!!! (ROTFLMAO !!!!!)
It’s so cold, even polar bears and penguins were being kept indoors Monday.
Ok, ok, you scolds might tell me that the wild polar bears live in much colder temperatures than this. That is true; the wild polar bears eat a high fat diet (fat seals) that enable them to survive much harsher conditions than this.
As the world warms, the United States is getting fewer bitter cold spells like the one that gripped much of the nation this week. So when a deep freeze strikes, scientists say, it seems more unprecedented than it really is. An Associated Press analysis of the daily national winter temperature shows that cold extremes have happened about once every four years since 1900.
When computer models estimated that the national average daily temperature for the Lower 48 states dropped to 17.9 degrees on Monday, it was the first deep freeze of that magnitude in 17 years, according to Greg Carbin, warning meteorologist for the National Oceanic and Atmospheric Administration.
That stretch — from Jan. 13, 1997 to Monday — is by far the longest the U.S. has gone without the national average plunging below 18 degrees, according to a database of daytime winter temperatures starting in January 1900.
In the past 115 years, there have been 58 days when the national average temperature dropped below 18. Carbin said those occurrences often happen in periods that last several days so it makes more sense to talk about cold outbreaks instead of cold days. There have been 27 distinct cold snaps.
Between 1970 and 1989, a dozen such events occurred, but there were only two in the 1990s and then none until Monday.
“These types of events have actually become more infrequent than they were in the past,” said Carbin, who works at the Storm Prediction Center in Norman, Okla. “This is why there was such a big buzz because people have such short memories.”
For you stats geeks: a back of the envelope calculation shows that having this long between harsh cold snaps is about a p = .09 event (Poisson events).
But then I got this from one of my Minnesota ultramarathon friends:
Today was mostly about trivial but time consuming tasks. Later: I’ve got more applications to read. The upside: we are hiring rather than letting people go. The downside: more to do…and none of this work is helping me learn more mathematics.
Ok the last claim is a bit inaccurate. One applicant’s published work is rather interesting.
For those who know some math: it deals with the subject: when is the control polygon of a closed Beizer curve embedded in a different way (ambient isotopy) than the closed Beizer curve itself? (in , of course, since closed curves are unknotted EXCEPT in dimension 3.
There is some food for thought here; this especially interests me since I’ve taught numerical analysis and I’ve published in knot theory.
The application: a Beizer curve is a type of spline curve; these are heavily used in computer graphics.
I went to the Riverplex this morning as I had to be ready to drive my wife at 8:30. So, I got in an “almost full” weight workout: abs: did 3 sets of 10 of twists, sit backs, and weighted crunches.
rotator cuff: of course.
pull ups: 4 sets of 10, 2 of 5 (this bar really takes your upper body motion out of it; your pull ups HAVE to be higher quality)
incline bench: 2 sets of 10 x 135, 8 x 135
military dumbbell: 3 sets of 12 x 50 (seated, supported)
upright row: 3 sets of 10 x 20 dumbbells
bent over row: 3 sets of 10 x 65 dumbbells
curls: 1 set of 10 with 25 dumbbells, 2 sets of 10 with 30.
Then I got 25 minutes on the elliptical stepper (gluteal 1)
Since this was a public gym, well, there was a veritable spandex smorgasbord of varying sizes, ages, and shapes.
Afterward I took the car in; the pleasant surprise is that I’ve already had much of the work done so it only took an hour. Then I went to give blood (walk in); I figure that I should have a lot of time to recover before I attempt to run “fast” (less glacially slow).
It is snowing again (light, nuisance snow) and once again, I am reminded of why Peoria is such a crappy place to be during the winter: someone got a 100 dollar fine because some of the snow he shoveled ended up on the street:
In the annals of Peoria crime, Doug Haley probably won’t become infamous as The Mad Shoveler.
But he does stand accused of an unusual charge: essentially, reckless snow-shoveling. Sunday, a police officer wrote him a citation for violating a city ordinance by throwing snow into the street in front of his house. The pending fine: $100.
“I was pretty upset,” Haley says.
The officer replied something vague — like, the Haley driveway obviously had been cleared, and perhaps Haley had gotten a little too energetic with his snow-throwing. At that, Haley admitted that some of the snow in the street got there via his shovel. That was enough for the officer to scribble out an ordinance violation — “pushed snow onto roadway” — and hand it to Haley.
Days later, Haley still can’t believe the fine he faces. “One hundred dollars!” he yelps.
The violation pertains to Peoria Municipal Code Sec. 26-25: “No person shall sweep, shovel or pile, or cause to be swept, shoveled or piled, any snow, ice or other waste upon any of the streets, avenues, alleys, sidewalks or other public ways of the city.”
There is more to the story; the implication is that this guy is in a dispute with his neighbor and it was likely (but not proven) that his neighbor turned him into the police.
Still: remember that this is a place where the city routinely buries the sidewalks with snow from the street, thereby depriving people a safe place to walk.
Workout notes full weight workout followed by 40 minutes on an elliptical trainer
I like this type.
On the elliptical: I warmed up a bit and then stuck to the “glute” (high cross ramp; 10 to 15) because, well…that is the weakest part of me. Many of my back/piriformis troubles come from my having a small, weak butt. People have suggested that I have a simian like appearance both in face and posture:
In addition to springs, endurance running requires more stabilization of the trunk than walking does. Members of the genus Homo have substantial gluteus maximus (butt) muscles. Those muscles have numerous large attachments from the hip to the base of the spine. In Australopithecus fossils, though, the muscle has a much more limited area of attachment. If you’ve seen a chimpanzee in trousers, you know how baggy they look. Chimpanzees are gluteally challenged as well. Large butt muscles are not only better looking in pants; they also make for efficient energy transfer during running by stabilizing each hip. But the muscles are not used for walking on level ground.
In short, I need to focus less on her butt and more on mine. :-)
But (pardon the pun), I’ve never had any luck in developing mine; any program I’ve tried has always ended in injury.
The weights went …well…so so.
I did the usual rotator cuff/hip hike/Achilles/MacKenzie stuff
pull ups: 15-10-10-10-5 (normal; good quality here)
Abs (super set with bench and incline presses): 3 sets of 10 of twist, sit back, vertical crunch, crunch.
bench: 10 x 135, 7 x 170, 7 x 170 (weak)
incline: 2 sets of 10 x 140 (normal)
military (dumbbell): 3 sets of 12 x 50 (seated, supported) (normal)
dumbbell row (single arm, bent over): 3 sets of 10 x 65 lb.
dumbbell row (upright, two dumbbells): 3 sets of 10 x 20 lb.
pull down: 2 sets of 10 x 160, 1 set of 10 x 140 (wider grip)
curl: 3 sets of 10 x 70 (machine).
Note: the bench press was weak. Now that could be because I’ve dropped below 190 pounds in body weight. It could be that I got out of practice over the past 2 weeks (and lifts get heavier when one is more practiced in the given motion). Or it could be because I am weaker.
I’d rather it not be the latter, but when one gets into the 50’s and one has been training for a long time, one DOES get weaker with time; it can’t be helped. Doing multiple sets of 7-10 with 225-240 used to be routine for me. Now, I couldn’t do a single one.
I used to be able to get 27 pull ups. Now a set of 15 is a chore.
I suppose it doesn’t really matter; after all I was never that good and it isn’t as if I am training to keep a spot on an NFL team. But attitude DOES affect my lifting; I lift better if I am excited or just a tad angry. If I am depressed or down (as I am now), my lifting suffers, and the thought “oh **it, I am getting weaker” plays with your mind and becomes self-fulfilling.
Oh well…in 8 weeks or so, the worst should be over (winter; the cold, dark winters usually get me down; if you follow my blog you’ll notice that I whine about winter A LOT).
And the spring races will come…and at my speed (8-8:20 mpm for a 5K), there is usually something to look forward to.
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