blueollie

Lifting…

I had weird sleep last night. So I was up early and decided to lift in the morning.
pull ups: 6 sets of 10 (miscounted my sets and did one more than intended; I was running on fumes in the final set of 10)
hip hikes, achilles
bench press (very weak): 10 x 135, 2 x 180, 4 x 170, 8 x 155 (?)
rotator cuff
military presses: 2 sets of 12 x 50 dumbbell (seated, supported), 1 set of 10 x 40 dumbbell (standing) strong?
pull downs: 3 sets of (7 x 160 traditional, 7 x 100 low)
rows: 2 sets of 10 x 65 (dumbbell, single arm), 1 set of 10 x 200 Hammer
McKenzie.

It was just what I needed, I think.

I am going to have to get serious about working out my quads over the next 4 weeks.

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September 29, 2014 Posted by | weight training | Leave a comment

2014 Quad Cities Half Marathon: social, mistakes, but some success

I had bib number 85 because I had registered for the marathon. But I got a head cold last weekend; I went home early from work on Monday. Yes, some people can do a successful marathon with a head cold, but at this stage of my life, I am not one of those.

So I changed races at the expo. But to ensure that I’d make the change, I ran a 5K (hard) on Saturday.

The facts: 2:24:17 for a half marathon. Cool day: 1285/1946 overall, 624/770 males, 45/57 age group, but I was walking in a running race.

I powerwalked, and mixed some slower walking with the faster powerwalking style at about mile 5 when it appeared that I was exerting too much energy to be able to sustain it. Yes, my knees were bent.

Social:
I made this trip with my department chair Mat. The night before, we had dinner with marathon maniac David (see the report of the runner who did the marathon with a bad cold; Dave ran a 3:39 which was his SIXTH marathon of September!

Also of note: Mat picked up Jason’s packet (Religious Studies professor) and Jason ran a 3:21.

After the race, we ate with Mat’s brother Bill and family (wife and daughter); all of us did the half. Bill ran 1:57, Mat ran 1:59 and Maria (daughter) and Teri ran 2:26…BUT they stopped to assist a fallen runner. They would have been several minutes faster than that otherwise.

All of them will be doing the Chicago Marathon in a couple of weeks.

I enjoyed this trip quite a bit, even if I didn’t snag my marathon finish.

My race: modest success but some lessons

I warmed up with a walk from my hotel to the start line (.7 miles) then 12 minutes of quicker walking and shin exercises. I saw Jason, Maria, Teri and Bill. And while warming up, I saw Dave.

I lined up behind the 2:30 pace group which was a good thing to do. However the race takes you over the I-74 bridge; it is VERY congested there. I wonder if that part of the race will continue to be doable. But coming off of the bridge, I ended up getting ahead of myself a bit; I found myself getting ahead of the 2:20 pace group which I knew was a mistake.

So the early miles looked like:

21:16 (mile 2)
10:50 (uphill) long climb
9:52 (very downhill)
10:30 (52:28 at mile 5) here we entered the Bettendorf to Davenport bikepath.
10:24 (mile 6); I lost 5 age group laces from this point onward.

At this stage, I knew that what I was doing was unsustainable today. I made the decision to do 3 minutes of slower pace walking every mile. I was to eventually lose ground to the 2:20 pace group; I leapfrogged with people I was to see later.

10:54
10:56 (in Rock Island)
11:02 (in Arsenal Island)
12:25 1:48:11 for 10 miles. We had crossed an old railroad bridge. During this mile, I tried to pick it up after 3 minutes of “slower walking” but wasn’t feeling great. So I stayed with the slow walking.
11:01 (picked up the faster walking; it was starting to warm up)
11:36 (just before that long bridge to the finish; I felt that I was going to make it)
12:21 (to mile 13; I was feeling bad so stayed with “slow walking” for the duration of this mile; I got some people back here)
1:08 (.1 to the finish)

Afterward, I was feeling woozy and just plain bad. I made it to the hotel and wasn’t in good shape. I had forgotten to give back my chip! I did so later…I felt better after an ice tea.

But the problem: I did NOT take my electrolyte tablets; I was short on electrolytes How I could tell? It took a couple hours before I could ingest anything and when I nibbled at my french fries…I perked right up. It was quick. I needed salt.

So next time: I’ll take my tablets with me; I had ordered some for the marathon but figured that I didn’t need them for such a cool day. I’ll take them early and often during Mc-Not-Again. Though my pace will be much slower, the hills force you to work a bit.

The Quad Cities race itself
The I-74 part is beginning to worry me. Though the traffic is going slowly, given the huge crowding, we are only one trip/stumble away from disaster. I found myself staying waaaay to the right, even if it slowed me down.

2014 marathon powerwalks
April 12 Peoria Heights Half Marathon powerwalk 2:25:25
May 18: River City Half Marathon powerwalk (2:19:58)
September 14: 2:34:59 half marathon (IVS)

Quad Cities History
1998: 3:55 as a runner (hot)
1999: 3:45 as a runner
2000: 1:40 for half of a relay
2001: 1:49 for half marathon (week after giving blood)
2002: 4:44 marathon as a walker
2004: 5:12 marathon as a walker
2005: 5:34 marathon as a walker.
2007: DNF at mile 23 (walker)
2008: 2:25 half marathon (walker)
2009: 5:28 marathon (as a walker)
2010: 2:39 half marathon (as a walker; knee surgery in July).
2011: 2:22:27 (half marathon powerwalk)
2013: 2:20:59 as a runner
2014: 2:24:17 powerwalk.

September 29, 2014 Posted by | Friends, walking | , , | 1 Comment