This morning: jog to the bottom of Bradley Park; 1.24 mile loop in 10:13, then walked the rest of the 6.3 mile course (5.1 plus 1.24). Gloriously pretty day; crisp (40’s).
I am developing mental block about this 1.24 mile loop though.
April 2014: 10:25
May 2014 9:44
May 2014 10:10
March 2015 10:16
March 2015 10:10
April 2015 10:06
April 2015 10:13
It seemed as if I had to force myself to speed up and I wasn’t that spent when I finished.
The workout did me some good. Tonight I’ll go out with my Building Steam group. Weather should be perfect.
Here is one thing that is very different for me: in past years, I almost always timed my runs and walks.
Now, if it isn’t an official “speed” day or a race and I am doing a familiar course, I don’t bother to start my watch. I just go.
Reason one: this ensures that I go slowly enough to recover and
Reason two: I really don’t want to know how slowly I am slogging; it is too depressing. My guess: my slow pace is on the order of 11:30-11:45 mpm. There was a time when a 10 minute pace was a joke, and many years ago, 9 minutes per mile was a leisurely jog. Those days are GONE.
Now 9 mpm is sort of “tempo-ish” for me and even a 10 mpm pace is work. That is why I didn’t offer to help lead the 10 mpm pace group at Building Steam; it is too close to a “challenging workout pace” for me.
But given my current 5K time, this isn’t a surprise.
Well, today my legs were sore so I jogged an easy 5 miles (hilly), walked 1 and then lifted. I did not have the clock running and I really did NOT want to know how slowly I was moving. The course: 5.1 plus 1.24 loop.
But I was fresh when got to the weight room and it showed.
pull ups: 5 sets of 10 (rotator cuff); reasonably strong.
incline bench (super set with Hammer rows): 3 sets of 10 x 135, rows: 10 x 200 (3 sets)
military: 1 set of 10 x 40 standing after:
2 sets of 10 x 100 (machine, each arm), 3 sets of pull downs (10 x 130)
As far as the “training is starting to work” last Sunday’s “sort of long” walk (14 miles) WAS easier than last time even though the pace was the slightly faster and I was on a harder course. That IS a good sign. But my short runs are suffering a bit.
That, I suppose, comes with the territory. I can train for short running or long walking but NOT both at the same time. If others my age can, I salute them. But I can’t.
One of my female Facebook friends signed up for the 15K for the first time. My advice to her: “wear the tightest, most transparent spandex you’ve got”. 🙂
Ok, I didn’t say that. But I should have. 🙂
14 mile walk in 3:34; this was the old Boredom course.
I started at 7:40; I wish I had started 1 hour earlier. Still, it was chilly at the start and just lovely, though auto traffic had picked up on the final third of the course.
I saw one small training group out there and Peggy Shadid as well; she was jogging easily with a friend and a dog. She won the female open Steamboat 15K multiple times as well as MANY other races; I’ve seen her run a 3:04 marathon and a 38 minute 10K.
I told her that I was tempted to turn around and show her up; she and her friend had a good laugh. 🙂
The course I did (14 miles) consists of the “middle 10” miles of the classic Boredom course: (I pick it up at Sheridan and McClure)
But that brought back memories. I first did the Boredom course in the Summer of 1998 when I was taking part of the Illinois Valley Striders marathon training group; in those days the 12 mile course took me about 1:40-1:45 to do (at an easy pace). The 14 took around 2 hours.
In 2003-2005, as a walker, I did the 14 mile course in just under 3 hours (2:56-2:57); that was when I walked a marathon in 4:44, a hilly trail 50K in 7:14, a paved 50K in 6:20 and the 100 mile in 23:40 (101 in 24).
Now I am over half an hour slower with the same effort.
I remind myself of this not to lament the expected degradation of my abilities but to remind myself of where I am so I can set realistic goals.
So, for the October marathon, 5:45 would be a good goal for the marathon walk. Maybe I can aim for 9:30 for the McNotAgain and, if those two events go well…who knows; maybe something special in late December or early January (in a southern climate!).
But a 100 miler isn’t going to happen again, unless I enter a flat 48 hour race and really pace myself, take naps, etc. I simply don’t have another one in me.
So, I can still get out there, go hard and have fun! But, to put it simply, the events I enter ARE going to take me longer and some events in my past are now beyond my reach. But that’s ok; others get to enjoy those now. 🙂
In September of 1999 (at 40 years of age): half marathon in 1:34:16 (7:11 pace), then the first 20 miles of the Quad Cities in 2:37 (7:51 pace; crashed and finished in 3:45…bad cramps).
Today: ONE mile at 7:50 was, while not all out, challenging. I did hit the halves in 3:55 each. Yes, I did this right after lifting weights and that had a minor negative effect.
In September of 1986 (27 years of age): in the bench press I got 11 reps with bodyweight (230 lbs). Today: 3 reps (3 x 180); probably could have gotten 1 more had I used a spotter. I weighed 180.0 on the gym scale prior to the workout.
15 years and 28 years can make a difference in what one can do. At times, it feels as if someone stuck a straw under my skin and sucked all of the muscle mass right out.
Nevertheless, I have some goals set up. One will be to walk the Peoria Marathon this October. The next (tentative) will be the McNotAgain 30 mile (hilly, trail) about 3-4 weeks later. And for the final..stay tuned. 🙂 I might try to combine a longish (marathon or possibly longer) event with a football game over the winter..somewhere south. So, I need to build up my long walks this summer; I am at 14 miles (22.5 km) right now.
Weights plus a run…of sorts. It was very rainy outside.
Weight: 180.0 on the gym scale.
Weights: pull ups (3 sets of 10) with rotator cuff
bench press: 10 x 135, 3 x 180, 9 x 160 (rotator cuff)
incline: 10 x 135
pull ups: 2 sets of 10 mixed with
military press: 2 sets of 10 x 40 dumbbell standing
super set: 3 sets of 10 x 130 pull down machine, 10 x 200 Hammer row, 10 x 100, 10 x 90 machine military
treadmill: 10:50 mile
track: 7:50 mile (3:55 each half)
treadmill: 10:40 mile
track: 8:53 mile (medium effort)
treadmill: run walk 11:30 cool down mile
It was enough to get some exercise but not so much that it drained me.
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