blueollie

Sore glutes

Workout notes easy 5K run on the treadmill in 32:25. It took about 11 minutes for the first mile; I didn’t feel great at first but felt better as it went on.
Toward the end I had to tell myself to stop.

Then 10 minutes on the bike (easy) and some weightless squats, McKenzie, etc.

My glutes are sore; evidently my butt wasn’t strong enough to handle all of those steep hills on Saturday. So, I think that I know what to do; sure I’ll have to run and walk some hills, but during the snowy months I’ll have to do some steep stuff (stair master? Jacob’s Ladder?) and lunges. I have to be intentional.

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November 10, 2014 Posted by | bicycling, running, ultra | , | Leave a comment

Monday (stiff…)

Workout notes Weights then 10 miles on the indoor bike in 35:45; some stretching.

weights: 5 sets of 10 pullups (sort of weak); Achilles and Hip Hikes
bench: 10 x 135, 3 x 180, 8 x 160 (sort of weak) rotator cuff
military: couldn’t get 50’s. Did 3 sets of 6 x 85 standing, 10 x 40 dumbbells standing
pull downs: 3 sets of 7 x 160 traditional, 7 x 100 low
rows: 3 sets of 10 x 200, Hammer.

Note: I have a slight tug in my skin of my right ribcage; not sure what that is.

Performance notes: one of my high school classmates ran a 43 minute 10K. Of course, this woman looks like an athlete; very strong. It seems as if I’ve grown to accept substandard performance in myself as “normal”. I need to work on leg strength.

NFL
Bears: well, three turn overs in the last 5 minutes of the game managed to turn a 3 point lead into a 7 point loss.
Rams: yes, it is great that they didn’t quit when down 34-7 but when you go down by 27 points, you will all but certainly lose the game. It did finish 34-28 but still…

October 6, 2014 Posted by | bicycling, football, NFL, weight training | Leave a comment

In my start of the semester configuration ….

Photo on 2014-08-22 at 13.04

Hair cut, beard shaved…maybe I’ll get a “once a month” haircut this semester.

I did some admin stuff this morning and will do more stuff this afternoon. Classes start Wednesday.

Workout notes
Lightning closed the pool this morning, so I did just the bike portion and run portion of the “I goat this” tri workout. Hey, a duathlon is better than a zeroathlon. 🙂

Bike: 42:26 for the 20 km (12.42 miles)
run: 29:17 for 5K on the track (steady effort; more than an easy jog but not really hard either): 9:26/9:19/9:19/1:11 (middle lane).

Tomorrow I’ll do the Hanna City Hustle 5K, but I am expecting it to be very warm and exceptionally humid. So I’ll take it out every easy, regardless of how cute the spandex in front of me is. IF I am still feeling ok at mile 2, then I’ll pick it up, but I don’t anticipate that being the case.

Note: the cycling is making my legs feel better; come to think of it, I feel downright refreshed after the tri-workouts. BUT these are mini-tri workouts; a serious triathlete would laugh at these. And the back exercises are working; they are boring but I have to do them.

Humor:
One of my facebook friends posted this photo of herself saying “those who did X (which she didn’t like): you can kiss this.”

Uh, that is NOT the way to discourage a heterosexual male. 🙂

golfisntallbad

No, I won’t tell you which friend it was.

August 22, 2014 Posted by | bicycling, big butts, butt, injury, running | , , | Leave a comment

I Goat This Triathlon workout…

I had thought about driving to Yates City and racing, but given all of the driving I have done lately, well, I just wasn’t into it. And the knees ached just a little and the hamstrings were tight.

But I sort of wanted some human contact (I normally train alone) so I went to the Riverplex and did a “I Goat This Triathlon” workout.

GOATTRI

Just the facts: swim: 2200 yards (1000, 500, 500, 200) (500’s on the 10).
Bike: 20 km (12.42 miles) on the indoor bike: 8.69 in 30 minutes, 1.31 in 4:40, 2.42 in 7:30 (42:10) (bike had a 30 minute time limit by design, and no, no one was waiting. ALL other bikes were empty)
Run: treadmill: 20:10 for the first 2 miles, 17:46 for the second 2; 37:56 total. The first .5 miles was slow and I was able to pick it up as the legs loosened.
I then did my rotator cuff exercises.

The transitions were lengthy (10 minutes each?) I showered after the swim and thought about running outside prior to deciding on the treadmill; part of it was that there was an organized walk going on and I didn’t want to be in the way.

Social comments:
I got there just after 7:30 am; I got to talk to Lou. Lou is an octogenarian who is still very active physically; currently he is recovering from a bike crash. I warmed up with 1000 straight and decided to do a couple of 500’s on the 10 (9:40 each, roughly). While I was swimming, an “old rival” got in the lane next to me; i remember him from my “swimming emphasis days”. He was faster than I was then, and still is. However, during my two 500’s, he did NOT lap me…not quite. So I waited for him on the final 200 and then challenged myself to stay with him. I lasted 100..and lost perhaps 1/3 of a body length in the second 100. It did speed me up though. 🙂

Bike: not much to say here, though Peggy and Naomi said “hi”; Peggy was a former two time winner of the Steamboat 15 Km (marathon PR was around 3:03?) and Naomi is rebuilding from an injury.
But the bikes are set up for a 30 minute time limit (no, no one was waiting…ALL of the other bikes were empty) so I did 8.69 miles, then switched to another bike to get to 10 miles (1.31 miles) in 4:40, but that bike was right under the ceiling fan. I darn near froze. Then I switched back to the first bike to get the final 2.42 miles (7:30) so call it 42:10 for the 12.4 (perhaps 42:40 if you count my switching time…I didn’t rest at all).

Run: I went downstairs and thought about running on the River path, but there was an organized run/walk going on. Had I known about that, I might have signed up and intentionally did that as my running leg. So, THAT plus my sort-of achy knees (weather?) drove me to the treadmill where I started out on 0.5 incline and kept it there; I started at 10:42 mpm and increased the pace. I was at 20:10 at mile 2 at which point I switched to 8:57 mpm for the next mile, and increased the pace by 0.1 mph for every .25 miles after that. I got to 4 miles in 37:54; so it was 17:44 for the final 2 miles. The last 2 miles of running WAS an effort.

I then went downstairs because I had found that I had lost my combination lock from a previous visit (today I used a back-up padlock); sure enough it was at the lost-and-found. But then I realized that I hadn’t done my rotator cuff exercises so I went back upstairs and did them.

I got to talk to Bob (a 190 pound guy who is a couple years older than I am and can still run a 6:16 mile) and, well, I got an eyeful of spandex from the ladies working out in the area.

I finally walked back to the car and found a note from Vickie on the windshield; this was the second time this happened. That was sweet of her.

Overall: this “little bit of everything” workout felt good, but I suppose that, aside from the final 2 miles of running, it didn’t really train me for anything. But today, it was about the mental and the emotional.

Note: my “Goat Triathlon” is balanced by time: 42-44 minutes of swimming, 42 minutes of cycling, 38 minutes of running, or, in km: 2 km swim, 20 km bike, 6.4 km run. The usual sprint is 0.75 km swim, 20 km bike, 5 km run.

August 16, 2014 Posted by | bicycling, Personal Issues, running, swimming | , | Leave a comment

Day trip to the Hoover Museum and other topics

Workout notes
Untimed 5 mile run (hilly Cornstalk course) followed by 10 miles on the bike (34:30).

Then we went to the Hoover Library and Museum:

meathoover

This was my third trip there; previously I stopped on my own, then took my daughter and my wife.
Basically, President Hoover was a very intelligent, accomplished man (mining and in hunger aid). He did well as Secretary of Commerce under President Harding and later President Coolidge. His presidency wasn’t successful; though he was an activist president by the standards of Republicans of the day, the bolder approach of President Roosevelt is what was needed at that time.

Ironically, had Hoover been elected president when he first considered it in 1920, perhaps we would have been spared of some of the Great Depression; after all, then Secretary Hoover warned President Coolidge of the practice of banks being able to speculate with depositor’s money.

Other topics
Frequently, police abuses come to light when the police abuse someone who is, well, less than perfect. It turns out that there is videotape showing Michael Brown (the person shot by Feguson police) robbing the convenience store and shoving a slightly built employee out the way. If that really is him on the tape, well…he WAS a thug then. Whoever is in that video deserves jail time.

Still, that doesn’t make shooting someone who isn’t a threat right, and sure as heck doesn’t excuse the excessive police actions against the protestors later. Remember that the rights of all of us are often advanced via, well the actions of not-so-pleasant people.

August 16, 2014 Posted by | bicycling, running, social/political | , | Leave a comment

lay offs show up

One thing about age: even a 6 day lay off shows up.

Weights:
pull ups (harder): 5 sets of 10 with hip hikes and Achilles
bench press (weak), 10 x 135, 3 x 180, 1 x 180, 10 x 160 (rotator cuff)
incline: 10 x 135
military: 2 sets of 12 x 50 seated, 10 x 40 standing (dumbbell) rotator cuff
rows: 2 sets of 10 x 65 dumbbell, new machine 10 x 90
pull downs: 3 sets of 7 x 160 traditional, 7 x 100 low.

I did some down dog; hamstrings are sore (especially the right one); shins also.

bike: 18:40 for 5 miles.

swim: 500, 10 x 25 fist, 25 free on 1:05
100 kick (fins), 100 free, 100 kick (fins), 200 free, 100 kick (fins) 100 free, 100 kick (fins), 100 free
4 x 25 fly, 25 free.

I forgot my swim suit and had to use an old back up suit.

August 14, 2014 Posted by | bicycling, swimming, weight training | , | Leave a comment

I Goat This Triathlon Part II

I did a few of these workouts back in January 2008 when I was trying to get back into running just a bit; what I forget now is that, while my 2007 was a failure by my standards then, I still finished a tough 50K in the fall, as well as an easier 50K plus early on (hot weather). So it wasn’t as if I was doing nothing.

So, now, 6.5 years later (has it been THAT long?) I tried again. Total time: a little less; 2:20 or so.

swim: 2200 yards (1.25 miles) in 42:40. The first 1000 was slow and I was at 38:50 at 2000.
bike: 12.42 miles in 46:40; the first 10 miles took 37 minutes; I was just over 8 30 minutes into it.
run: 3.1 miles (25 laps in lane 2) in 30:44; I was 9:58/10:01/9:33 (29:32 for 3). In all honesty, my legs felt like stumps for the first few laps and I was very, very cautious. It wasn’t much of an effort, at least until the last mile when I put a little into it.

And no, I made no effort to speed up the transitions; I was merely figuring out how long this workout takes to I can plan it into my fall schedule (Wednesday? Thursday? Friday of weeks when I have a Saturday football game and no running race?)

I like this workout; it is just a little bit of everything; just enough to work up a sweat. I finish feeling refreshed…then again I didn’t exactly kill myself with effort.

GOATTRI

August 8, 2014 Posted by | bicycling, running, swimming | | Leave a comment

I am a whale..but don’t swim like one.

Weight: 183 prior to working out; 180.0 afterward. Bleah.
Weights, bike, swim:

Weights:
5 x 10 pull ups (strong), Hip Hikes and Achilles rest
bench: 10 x 135, 4 x 180, 6 x 170 (rotator cuff rest)
incline: 10 x 135, 9 x 135 (rotator cuff rest)
military (dumbbells): 2 sets of 12 x 50 (seated, supported), 10 x 40 standing.
rows: 3 sets of 10 x 65 dumbbell (first in a while)
pull downs: 2 sets of 7 x 160 traditional, 7 x 100 low, 1 set of 10 x 130 other machine.

Bike: 18 minutes for 5 miles (for the knees)

Swim: 4 x 250 (30 seconds rest; slow)
5 x (100 drill with fins; 3 were front kick, 100 swim)
4 x 25 fly, 25 back.

Later: worked with my proofs for some article.

August 7, 2014 Posted by | bicycling, swimming, weight training | Leave a comment

We’ll see how this goes

I need to kick start my mind as I mull over another research problem. I’ll finish watching a video this afternoon and maybe start another.

Workout notes: kind of sore (legs) So I did weights, bike, swim.

Weights: pull ups (5 sets of 10); rotator cuff rest
bench press: 10 x 135, 4 x 180, 10 x 160 (hip hike rest)
incline: 4 x 150, 10 x 135 (rotator cuff rest)
superset: pull downs, rows, military press

pull downs: 3 sets of (7 x 160 traditional, 7 x 100 low)
military presses: 3 sets of 10 x 40 dumbbell, 7 x 90 machine
rows: 3 sets of 10 x 110 machine

Bike: 15:30 for 4 miles (slow start)

Swim: 2000 free (Bob does 12 laps to my 11) First time I’ve done a long set like this in a while.
4 x (25 fly, 25 back) with fins

Weight: 178 on the gym scale after the swim.

August 4, 2014 Posted by | bicycling, swimming, weight training | | Leave a comment

Couldn’t resist a swim

My left knee was sore..so I didn’t know quite what to do.

I went to the Riverplex with the intent of walking. But when I got there: open swim lane. 🙂

So: 10 x 100 free
16 x (25 fist, 25 free) on the 1:05 (mostly 0:52)
2 x 100 pull on the 2:00 (1:4x)
4 x 25 fly, 25 back

Simple.

Then 4 miles of walking outside (first mile: slow, slow, slow). Then 10 minutes on the stationary bike; that made the knee feel much better.

My left knee feels “loose” and my guess is that I strained something on a fast hike a couple of weeks ago. The bike, plus some squats and quad stretching, made it feel a lot better.

July 24, 2014 Posted by | bicycling, injury, swimming, walking | | Leave a comment