I am tapering for a 24 hour event this weekend; so I am still lifting (my workouts aren’t that strenuous) and doing short runs and walks. Today’s walk was 5K and not timed.
But I did lift:
rotator cuff exercises
pull ups: 15, 15, 10, 10 (strong…this surprised me at bit as it appeared that I had a slight weight gain)
bench press: 10 x 135, 5 x 185 (strong)
incline press: 10 x 150, 10 x 135 (strong)
dumbbell military (standing) 7 x 50, 10 x 45, 10 x 40
rows (Hammer Machine) 3 sets of 10 x 200
headstand and McKenzie exercises.
I did take this at a leisurely pace. One thing I grew to appreciate: there were no “workout bros” in the gym; just a few older people there and some very small young women there (not the kind you’d ask for a spot from). There was no one suitable to spot me for a “max bench press attempt” and I felt that I would have been strong today.
Anyhow, I think that I need to cut back on my next weight workout (Thursday); the idea for my taper is to help out with this weekend and not for weight room success. I don’t *look* as if I’ve gained weight, though I do not have a runner’s/distance walker’s body either. Well, we shall see.
The key for me performing to my capabilities involves keeping the effort easy when I am feeling great, not panicking when I find that I am not going that fast, being content with where I am at any given moment in the race, staying away from nausea and my keeping going when I want to quit during those dark hours (often 10 to 18 or so) where I’ve gone far enough to be tired, but haven’t gone far enough to “see” the end coming up.
Easy 3 mile run in the morning. It is taper time. This means more internet reading and more making stupid memes.
I’ve come a long way from only being able to do a few pull ups and getting 4 x 170 on the bench press.
At today’s 5K race, I had a conversation with a runner that I met back in 1997. We talked about how we met; she said “those were good times”. I immediately agreed.
Now what was meant by that?
The situation: I had joined a running group (“Team Steam”) in the summer of 1997; the idea was to get “group coaching” so as to improve my running times. Then in the next year, I joined the IVS marathon training group in hopes of running a decent marathon.
I have vivid memories: I remember all of the colorful running gear. I remember the sense of community, people pushing each other, etc. I also remember how the interactions went. Most people knew who could run what sort of time, and we shared both joy and disappointment when we saw our results. I was disappointed with my 3:46 at the Chicago marathon, and one of the Running Central guys winced in sympathetic pain upon hearing my time. I WAS looking for 3:30.
So, I’ll list some factors which might be missing today:
1. I was recently “born again” into running; I had a hiatus from the running community from 1985 to 1995, at which time I gained to 320 pounds and lost it all. So this was a “return of the Prodigal Son” sort of thing. I wept when I finished my first “post morbid obesity” 5K (23:15 in 1996).
2. The body worked better; though I wasn’t a “runner” I still finished much higher up the pecking order than I do now.
3. I was in the “improvement stage” of my running. I never got to my “early 20’s” times, but I moved from 23:15 to 19:53 in the 5K.
4. I was meeting new people.
5. The atmosphere was slightly different. Today the conversation goes something like this: “I finished a 5K in xx:xx”. Reply: “Oh, that’s AWEsome!” In that era: “I finished a 5K in xx:xx” was met by “Wow..that’s a PR, isn’t it? Or “sounds rough; there are days like that” or “wow..conditions must have been tough”. When the response you get actually depends on the result you give, you get the impression that the person you are talking to has made an effort to get to know you! There was something a bit more intimate about that than a token “AWEsome” response.
I think that this “happy face, everyone is AWEsome” culture is colder and less intimate.
Today: it was overcast, 69.8 F, 83 percent humidity and there was a 10 mph (gusting to 17) headwind. Yet, it was easier to run against the headwind as it felt downright sweltering with the wind. We aren’t used to the heat yet.
I drove down with Tracy and I got a good feel for the conditions as I warmed up. I knew it would be a tough race though I felt ok.
The first person in my age group had the same chip time I had; he just lined up near the front and I couldn’t catch him. BUT, the older age groups actually had faster times.
One hilarious incident: an older couple had accidentally switched bibs; hence the lady got credited with a 10 minute faster time than she ran. They fixed it, and happily both got the medals they earned.
I held back and even tracked Cheryl for a bit. I had Dianne and Jerry in my sights, but early on I trailed a bespandexed lady with sweet, subtle granny VPLs. She fell off the pace a bit so I went after Cheryl and kept three other “targets” in sight. I was ok with my first mile split as it was against a 10 mph wind; I knew conditions would be hard later. The next mile I slowed, but not as much as others. Some experienced runners faded here.
Then on the way back, I did talk myself out of walking. It was tough to keep going, but I was encouraged by my gaining on Dianne. I even caught her but she got me back. When I finished: yep, I felt it.
Afterward: I went back for Tracy and then got to reconnect with some old running friends. Finish photos below:
Cheryl: looking good at the finish
The “Maybell” like lady and Mike at the finish
Dianne: I am just out of sight. Behind her is the guy who beat me out in my AG
Closing in, trying to not to walk
Clicking my watch; you can see the results of my weight training
Tracy closing in; I am in the background
Tracy puts another one in the books
Workout notes: weights only.
pull ups: 15-10-10-10-5
bench press: 10 x 135, 5 x 185, 9 x 170 (didn’t squeeze out a 10’th as I was by myself, even though the bench had safety catches)
incline press: 10 x 135
dumbbell military (all standing) 7 x 50, 10 x 45, 10 x 40 (first time got 50 standing in a while; normally I have the seated, supported bench)
rows (Hammer) 3 sets of 10 x 200
head stand (not my best, but ok)
twist crunch: 2 sets of 12
yoga leg lifts: 2 sets of 10
Workout problems: I weighed 194 on the home scale yesterday, but that was after drinking a LOT of coffee. It was 191 this morning, just after getting up. The gym scale had been reading 187-188.
If I have a “genuine” weight gain, my pull ups get harder, and today, they went reasonably well.
I’ve also noticed that I find myself pulling up my sleeves prior to doing bench presses; the arms are slightly bigger. That might be a good thing, but my “goal event” is the 24 hour walk, which occurs the first weekend in June. So having bigger arms won’t exactly help with that.
Anyway, I am signed up and have my hotel all lined up and some friends are also going. It will be fun to see them.
And, well, my 24 hour performances have mostly gone downhill after my first one. Note: the first few were “100 or bust” events where I mostly busted and ended up napping. The way I see it: I haven’t had a good one since 2006. This year: keeping the ego in check early (especially if it is hot) and showing toughness in that “tunnel of despair” period (somewhere between 10 to 18 hours) will be the keys to success. My challenge goal: 79 miles (triple marathon). I was so close to 60 miles last year (sans training) that there shouldn’t be a reason that I don’t improve on that by quite a bit.
But I have some other “worth fighting for” goals:
Walter Mitty: 100 (though Bernie Sanders has a better chance of becoming President than I have of making this..)
Stretch goal: 85 miles
Realistic challenge goal: 79 miles (3 marathons)
Worth it goal: 100 km (62.2 miles)
Ok goal: 50 miles. I can’t discount going over 50 miles, even if it takes me a while.
|May 2004||Conrbelt (track)||101||7 out of 49|
|May 2004||Wandelweekend pavement||88||Netherlands|
|November 2004||Ultracentric (track)||81|
|April 2005||McNaughton 100 (trail)||76||split 34:16 for the 100|
|August 2005||Leanhorse 100 (groomed trail)||85||29:34 for 100|
|November 2005||Ultracentric (track)||70|
|February 2006||Houston Bear (pavement)||76||rainy|
|June 2006||FANS (pavement)||83|
|June 2007||FANS (pavement)||66|
|November 2007||Ultracentric (pavement)||58|
|June 2008||FANS||47.5||retired half way|
|April 2009||McNaughton 100 (trail)||50||47:48 for 100 (muddy)|
|June 2009||FANS (pavement)||66|
|June 2011||FANS (pavement)||54||untrained|
|June 2015||FANS (dirt/pavement)||59.9||untrained|
Workout notes: easy 3+ mile walk (Bradley park 5K plus a bit) after weights: rotator cuff, pull ups (5 sets of 10), incline presses: 10 x 135, 8 x 150, 10 x 140, military press: 2 sets of 12 with 50 seated, supported, 1 set of 10 with 40 standing, rows: 3 sets of 10 with 50.
Later: 3 miles with the group. Barbara really struggled with the heat, her just getting over a bug, the cottonwood and her foot.
I didn’t do much today. I was going to go on and on about whatever but I’ll do that tomorrow.
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