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.
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.
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…
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.
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.
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. 🙂
No, I won’t tell you which friend it was.
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.
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.
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.
One thing about age: even a 6 day lay off shows up.
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.
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.
Weight: 183 prior to working out; 180.0 afterward. Bleah.
Weights, bike, swim:
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.
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.
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
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.
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