Workout notes Perfect weather (50’s, dry)
1.4 mile jog to the bottom of Bradley park. 1.23 mile loop in 10:10 (disappointing; 8:15 pace), 5 minute jog, 5 x hill with walk/jog recoveries (one every 6:30 or so); 2:08 was the first, 2:06 was the last. I went hard enough to have to walk some of the recovery.
then jog to Markin (about 6.5 miles total, or 10.4 km)
Pull ups: 5 sets of 10 (got them; barely); rotator cuff
bench: 10 x 135, 4 x 170, 6 x 160 (very weak)
incline: 8 x 135 (weak, ran out of gas)
3 sets of 10 each (machine) rows (110), pull downs (130), military (90 each arm) on the Life machines.
Note: running hard prior to lifting takes something out of me.
Anyway, yes, I enjoyed the workout. It was a gloriously pretty day. But my athletic performance was pretty bad.
So I have choice to make: I can either do it and suck, or not do it at all. 🙂
Workout notes swimming only; 2200 yards (2000 meters, or 1.25 miles)
500 warm up
5 x (50 drill with fins, 50 free)
5 x 200 on 4: 3:31, 3:33, 3:27, 3:27, 3:31 (tired out)
100 back, 100 fins (50 fly drill, 50 fly)
Hey, I got it in.
I went to a forum devoted to the search process for a new college president (the current one is retiring). Yes, there is more to this, but that isn’t what I want to focus on.
There were mostly faculty there, along with some staff and a few students.
One student rose to speak: she mentioned that she and her fellow students LOVED the current President “their “Jo-Jo” ” who…well, held office hours to directly listen to their concerns, showed up at student events, and..well..gave them hugs. Yes, I am talking about a college president.
The issue isn’t whether this is the role of a college president. The issue is the student reaction.
When I was an undergraduate, I would have found such behavior by a college president to be, well…sort of creepy. I liked my “higher ups” to keep some distance between me and and them..for the “adults” to be ‘adults”. At student events, I didn’t want to rub elbows with old people! Some informal discussion was fine, but I liked my professors staying professors and older leaders staying leaders.
I am that way now. I might joke in class, but I am NEVER the student’s friend. That isn’t my role.
So, I see this as a genuine generational difference.
On the other hand: some things remain the same.
Example: I am teaching a topology class. On one hand, I have an advantage because I know this stuff inside and out. The disadvantage: I know this stuff inside and out. I found that with a month to go in the semester, inadvertently…I’ve covered almost the entire “small” text book. That is a bit too fast for them as they are beginners. It still takes time for stuff to sink in.
Hence, I’ll be doing a ton of examples the rest of the semester; that is how they learn, just as that is how I learned.
Learning new stuff still takes time. 🙂
My walk was a bit like that: at the start: 31 F (-1 C) windy and sunny. The outside portion ended in rain and high wind; I was cold and grumpy. I walked the W. Peoria then to the W. Peoria Cemetery and then..well, I had to use the bathroom 3 times; I saw that the W. Peoria track had its port-o-potty up so I did some “2.1 miles per 5 laps” on the track then walked home; that was about 8 miles. I did 2 more miles on the treadmill.
I was slower than all get out; not a good day to go faster.
Conditions: Not much wind, some sun, 26 F (-4 C). Brrr… I’d predict about a 2-3 percent slow down due to the cold as happened in the past.
I did this race last year when I was further along in training and it was 6 degrees F warmer. Like last year, I went with Tracy to the race.
Upshot: 25:50 for 5K; 15 out of 68 finishers (8:19), 4’th in the age group.
There weren’t many people here and Pat O’Bryan was a bit stiff in starting hence I went out ahead of her. I closed on some ladies and passed them on the way out; mostly I chased a younger, tall guy who was to finish 22 seconds ahead of me.
The lesson: though I was familiar with the course, I didn’t remember where the splits were. According to people with Garmins, the course was accurate enough, but the mileage markers were off (long) as explained by my splits: 8:30, 8:42 (17:12), 8:38 for 1.1.
When I saw the first mile (still chasing one of the two runners I would catch), I thought “I know it is cold and I am not used to it, but I thought that I was doing better than this!” So I attempted to put a bit more into it. I could see Terry and Jerry in the distance (they are very tall) and my distance to them didn’t seem unusual.
We circled and headed back; I was in the place I would finish in and could see the tall younger guy up ahead. Mile 2: 8:42????? That discouraged me; and I am not deep enough into the season to be confident as to what I can do. So I thought “ok, low 26 finish?) and started to let up. But I saw the tall guy and said to myself: “Race. Try to catch him; forget about your time.” So I tried and I did close the gap just a bit. But as we turned toward the start I could hear some quick footsteps; I could tell that was Pat breathing down my neck (not literally; I am about a foot taller than she is). I’ve raced her often enough to recognize her footsteps.
So I said: “pick it up; don’t let Pat catch you” and so I tried to push.
The end of the course is a “once around the parking lot loop (just over 400 meters)” and I saw Terry finishing in 23:28 and knew that I’d be done in about 2:30…time to pick it up as I had a shot of going under 26. So that, plus chasing the tall guy plus trying to stay ahead of Pat sped me up enough to get under 26 (25:50); Pat was 5 seconds behind me. Note: she beats me most of the time.
So, this was 41 seconds slower than last year but I was further along then and this was a tougher day to run.
Afterward, I went out to bring Tracy in and yelled for the other runners; Tracy (F 70-74) won her personal battle to break 40 (39:38) and to beat two women that she had been leap-frogging with.
After the food, conversation (hi JJW) and awards, I had a nice conversation with one of the directors of Building Steam. We talked about a few issues and now I am raring to go.
I like this race (well organized, decent course, decent food afterward) but am concerned with its future; it used to have 5 times the current participation. But the small crowd lead to a curious statistical result:
1. Joe Hanks 50-54 19:56
2. Daniel Ball 55-59 19:58
3. Leo Vanvervlugt 60-64 20:08
These are wonderful performances for this age group. But this was NOT the Senior Olympics. This reminds me of this “Slowest Generation” article. Though the competitive young people (e. g. team members) train very, very hard and really get after it, the non-team members…not so much. Then again, who has time to be concerned with times when one is texting and taking selfies while they are running? 🙂
If you want some amusement, google “slowest generation” and read all of the butt-hurt.
Workout notes Swimming.
500 very slow; Mike and Jason beat me.
5 x 100 fist/free on 2:10. slow; first 2 were 2:00;then I migrated to 1:55 then to 1:50 for the last 2.
Then 3 x 100 drill (fins), 200 free:
3:31, 3:29, 3:27
150 side (stayed with a slow free style swimmer for 50
It was ok; started bad but got better when I focused more.
Human performance relative to age: who you are compared to makes a difference
The numbers: 1982, I weighed 190 and could bench press 260, which was 1.26 times my body weight; the minimum for a rating of “excellent” was 240 pounds.
This year (2015), I weigh 180 and can bench press 185 (I got 200 last year), which is a ratio of 1.03 which rates as “excellent”; the minimum rating of excellent for a male my age and body weight is 155 pounds. So, by this measure, I rate higher now than then, and that surprises me.
Now when it comes to, say, the 5K run, using this calculator, I am worse now than as a younger man. I ran about 19:00 as a young man and 19:53 as a 38 year old; last year’s best (at 54) was 24:42, which grades to 21:08 for 20-29, and 21:50 as a 38 year old. Note: my 54 year old time grades to 23:00 as a 45 year old (I ran 23:46) and 23:44 as a 49 year old (I failed to break 24 that year).
So, why do I rate higher in lifting than in running? One reason might be that perhaps my build is better suited for upper body strength than running. It could be that I don’t run as much as I did when I was younger, but my lifting hasn’t changed that much.
But I think that something else is going on.
The running calculator is from a “sport” page; there you are graded against the best in your age group. That is, you are graded against the most extreme outliers.
Now as a young person, outliers were mostly determined by inherent athletic ability. Yes, I know that the athletes have to train like demons, but the training is so that they can beat other outstanding athletes and not to beat me; witness the world class marathoner who ran 2:14 on 35 miles a week of running.
Now when you talk about age, you have to factor in not only genetic ability for the sport, but also the aging process itself; we do NOT age at the same rate, have the same level of accumulated injuries, etc.
So when you are compared to the best in your age group, you are being compared to people who are “double outliers” (ability, aging..)
On the other hand, I think (not sure) that the bench press calculator compares you to the AVERAGE MALE of your age group. The outliers get averaged out, so to speak.
As one ages, that is a very different comparison; as one ages, one can maintain a reasonably good score, relative to the average, by merely staying active when so many others do not. That will not help you vs. the outliers.
I noticed that my age group place in the Steamboat 15K has gotten worse. One factor: there are now fewer people in my age group; there aren’t many 55 year olds who would just enter a 15K running race on a whim (“I wonder how I’d do”); the only ones there are the seasoned runners. That isn’t true for the younger age groups.
Evidence: This past year, there were 43 people in the male 50-54 age group. I placed 38’th (.88). There were 60 people in the male 35-39 age group. My time would have placed me 46’th (.76). That is, AT MY CURRENT AGE, I placed higher in the 35-39 than I did in 50-54!!!! The reason, I think, is the level of competitions; only seasoned “over 50 years old” runners even attempt it.
I ran my 6.4 mile course (hilly, just over 10K) from the house to the university gym. I had the pleasure of a woman on the XC team being in front of me from the entrance to the Park on Parkside and I beat her to the RCC easily! Ok, I did take my usual Columbia Terrace to Maplewood cut whereas she did the “to University to Main”; so I did about 1 mile in the time she did about 1.5.
My goodness…I am slow.
Then to the gym.
pull ups: 5 sets of 10 (yes! Back to that level) rotator cuff
bench: 10 x 135, 1 x 180 (not that easy), 2 x 170 (huh?) 6 x 160 (depressing) (rotator cuff)
seated, supported military: 2 sets of 12 x 50 dumbbells, standing 10 x 40 dumbbells
pull downs: 3 sets of (7 x 160 traditional, 7 x 100 low)
I was weak but…well…never mind. I am tired of excuses.
I keep having this “well, that switch is going to flip and those 7:30 mpm training miles and 10 x 225 in the bench press is going to come back”, but that has not happened and, to be honest, hasn’t happened since the late 1990s.
But here is what is a bit bizarre: the last time I was about this weight (as a young man; about 190 lbs. vs. the 180 I am now), I could bench press 260. I got 310 as a 230 pound man.
I used this calculator.
So, 260 at 190 pounds in my 20’s grades as 1.37 (percentage of body weight) or 20 pounds above the minimum “excellent” range.
Now I get 185 at 180 pounds at 55; this grades at 1.03, which is 30 pounds above the minimum “excellent” rage (155 for someone my age).
So, when one takes age into account, I am actually…in age graded terms..stronger NOW than I was then. That is just bizarre because it sure doesn’t feel that way.
Well, with the exception of one year, I’ve worked “Building Steam” since 2004. What it is: it is a program to help new runners build to being able to finish a 4 mile race. When I first did it, it was run by the Illinois Valley Striders; it was an “experienced runners helping out newbies” sort of thing.
Well, over time….
They decided to include “access steam” with the main program, which means that we now have to take the physically disabled (wheelchairs) and the mentally disabled (with mentors). That is limiting just a bit; e. g. no trips over the bridge which serves as hillwork for the non-disabled runners. I had mixed feelings on that one but was willing to live with it.
But now: the Striders have decided to work together with Running Central on Building Steam and..you guessed it….corporatization.
One of the program representatives (head of the local group for recreation for “special needs” people) said something to the effect “we don’t need you to be trashing our sponsors on the social media”….uh, I am not going to even be censored by my employer, much less by some group that I volunteered to help. 🙂
The store owner did say that shoe companies are reluctant to sponsor races as they see little to no tangible increase in sales because of that. So they have a one year contract with a particular company and..well…he all but asked us to encourage our trainees to consider that company’s shoes. Was he just “telling it to us straight up” or…..hmmm.
Nope: I don’t do sales for a living, and I won’t do them on a volunteer basis.
And so I have the “Team Steam” shirt; by Friday I’ll decide if I give it back or not. I am leaning toward leaving this program, as it really doesn’t resemble what I originally signed up for.
I’ll let paid employees do the advertising and selling of merchandise, thank you very much.
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