Workout notes: got an early start; lifted then ran on the track/treadmill.
Lifting: pull ups (4 sets of 10; went really well), with rotator cuff recoveries.
bench: 10 x 135, 3 x 185, 3 x 185, 7 x 170
pull ups: another set of 10
super set of military, row, pull downs:
military: 2 sets of 10 x 45 dumbbell, standing, 1 set of 12 x 40 dumbbell, standing
rows: 3 sets of 10 x 110 (machine)
pull down: 3 sets of 10 x 150 (two different machines).
As I neared the end of my weight routine, I almost dreaded my planned run. I think that I know why.
What I did: 11 minute treadmill mile
2 miles (middle lane, track) 17:51 (8:57/8:53, some slow down on the last 800 m)
10:45 treadmill run.
Then 10 minutes on the bike to cool down and make my knees feel good.
Yes, my first half mile was 4:34
What is going on (re: head case): well, it is no secret that I am slowing down; this spring saw my worst 5K running performances since the fall of 2011. Part of it might well be my shift to marathon walk training (which IS going reasonably well, so it seems). But part of it is that I am 4 years older.
And, well, it appears as if I am approaching the “9 minute miles becoming reasonably difficult” stage; that is one landmark that I’d never thought that I’d reach. My current 9 minute mile is what my old 7 minute mile used to be. That doesn’t feel good, at least emotionally.
But, at the gym, there was an old retired physics professor who is approaching 80 and…yes, I remember when he was as I am now. He is still working out, doing things right. And…well…that is a preview for me (IF I am LUCKY) so I may as well enjoy doing what I can do.
So, before I run, I find myself saying “let me be accepting of what I can do today”; when I do that I am more relaxed and I run better.
Head case: politics The Fox News Republican debate: there is a JV and a varsity debate, with the “top 10″ being invited to the latter.
It was humid: 79 F, 82 percent at the start, 85 F, 69 percent at the end. But I walked my Cornstalk 8.1 plus 2 more (extra double back from Main/Parkside down to lower Bradley Park and one non-cornstalk loop) in 2:15:48 (roughly 10.1-10.2 miles); my 8.1 segment was 1:48:42 (54:57/53:54), 2 miler was 27:06 and the finishing 1.03 was 12:39. My knees: probably not 100 percent legal, but they were not terrible either.
Weight: 188.5 prior (after really drinking a lot), 182.0 after. That is about right for me; 2 hours of moderate aerobic activity sweats off about 6.5 pounds. Hard activity: 9 pounds (as I did at Steamboat).
Click the photo for the solution if you give up. It is fun.
Remember the “catcall video”? Well the woman who did it was only paid 200 dollars for it…and now she is angry and so is suing. Evidently she thinks that walking around in painted on jeans is worth 500K. :-)
FAIL Straight pride. Yes, there was a “straight pride” rally. ONE person showed up.
I don’t know the full story here, but evidently some people in pick up trucks with confederate flags went past a kid’s birthday party and yelled racial slurs. What came before that is in dispute; those in the trucks said that those in the party threw rocks at them…and in the process of swerving, one truck got a flat tire and they had to stop.
The more serious
Mike Huckabee jumped the shark with his “Israel to the doors of the oven” comment (re: Iran deal)
So, is he toast, or will he surge in the Republican polls the way that Donald Trump did?
I filled in to teach a class today..and then went to swim:
500 free, 250 of back/fly, 150 of side, 100 IM, 4 x (100 free, 100 pull, 100 fins)
pull ups: 5 sets of 10 (stronger than I had anticipated), super sets with
military (machine, 10 x 100 each arm)
rows( machine, 10 x 110)
Then incline presses: 10 x 135, 10 x 135, 5 x 135 (quit as I was getting tight)
But when I went home, Barbara’s cleaning woman was still there (she had started late), so I walked to the Vietnamese place for a buffet lunch.
It was good, but it was also more food than I was used to.
So when I tried to concentrate on a work topic…..zzzzzzz……and I ended up checking Facebook about 50 times…
There is a reason I eat a light lunch on most days.
FAIL I was looking at a math book (for a class that I am teaching) and read the phrase “…. for integral ” and I didn’t quite get the word “integral” (I had just taught calculus…) until my colleague patiently reminded me of the phrase “for integral multiples of ”
“slow brain + heavy lunch” = “embarrassing fails”.
Bottom line: I slept in too late and started too late. My plan was to get 3:30 outside and 1:30 inside (air conditioning).
I did the first part; 13.7 miles in roughly 3:30 (walking); 1:02 for the first 4 miles then on the track (8.4 miles, 2.1 per section): 30:38, 30:32, 30:28, 31:34 (dying), then I limped home with my tail between my legs. BUT, there is no reason I can’t try again on Tuesday..this time GET UP EARLY and go at a medium pace. My “track” miles, while not fast, were too tough for me given that these were 2.1 mile segments.
I did see Tracy and Larry while I was out there and I also saw a big red tailed hawk and smelled a skunk (could have done without that).
Temperature: started off at 81 F, 72 percent humidity and ended at 82 F, 69 percent. Gag.
Great Peoria Chiefs game tonight!
Chiefs are down 2-1 with 2 outs in the bottom of the 9’th inning and no one on base; the relief pitcher got the first batter to ground out and struck out the second batter.
Then a double…and a pinch runner for the hulking first baseman who doubled.
Double! The runner scores and it is now 2-2, but still 2 outs.
Walk. Now runners on 1’st and second.
LONG SINGLE (double really) to win the game 3-2!!!
Since the Cougars were leading the Midwest league, the Chiefs go crazy; that is their second win in a row against this team.
Awkward: I was with my running buddy Tracy (with Barbara’s blessing) and we got featured on the “Kiss Cam”. So, a slight turn of the head for a respectable “peck” on the cheek saved the situation.
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