The start of the semester is rapidly approaching. Back to my academic routine…ok…sort of. I goofed off and watched some streaming Olympic boxing. The mainstream TV coverage sucks, as usual.
Workout notes: 188 after my workout. The workout:
pull ups: 15-15-10-10 (strong)
squats: 4 sets of 10: (0, 0, 45, 65), goblet squats: 4 sets of 5 with 50
bench press: 10 x 135, 4 x 185, 8 x 170
incline press: 10 x 135
military (dumbbell), 7 x 50 standing, 15 x 50 seated, supported, 10 x 40 standing
rows (single arm) 3 sets of 10 x 50
abs: 2 sets of 12 twist crunch, 2 sets of 10 yoga leg lifts.
5K walk afterwards (too pretty not to).
Women’s Beach volleyball:
Wife : “who is winning?”
Me: “I don’t know”
Wife: “who is playing?”
Me: “I don’t know; red bikinis vs. green, I think”.
Yes, Lara Kauss has a Flickr photo spread with lots of photos like these.
Today’s race: no, I won’t be able to stay up with her.
And this lass has some…uh…interesting tattoos (photo: borderline NSFW) ) If she were wearing different socks, I might have thought it was Cassie. 🙂
Hmmm, I seem to have forgotten how to swim!
Science and Society: the truth.
Donald Trump: a proposed bumper sticker
Weight lifting woman uses her legs as a nutcracker and busts open watermelons…
(Maybe NSFW as she is wearing a “workout thong” bottom)
My mood drops at times like these; at least all of my classes are inside my office building.
weights plus 6 mile run (59:20) I did the “0.5 elevation, start at 5.5 mph and increase every 4 minutes” thing until 48 minutes; then onto 5 miles (49:30) and then I backed off a little.
This came after weights:
rotator cuff mixed in
pull ups: 2 sets of 5 followed by 4 sets of 10
bench (weak) 10 x 135, 6 x 170, 4 x 170
military (dumbbell) 12 x 50 seated, supported, 2 sets of 10 x 40 standing
pull downs: 3 sets of 7 x 160 traditional, 7 x 100 low
rows: 3 sets of 10 x 110 (machine), rests were 2 sets of 10 x 90 military presses.
Fun and things
The article headline says “Scientists Say Moms With Bigger Butts May Give Birth To Smarter Kids”. What it really means is that certain types of fat from mothers end up in the breast milk and that is helpful. So, this article is mostly entertainment but what the heck: I love the photo.
Now on a more serious note: there is some research out there that indicates that, while moderate running might help extend longevity, long hard running might not:
“Long-term excessive exercise may be associated with coronary artery calcification, diastolic dysfunction and large artery wall stiffening,” wrote lead study author Dr. Peter Schnohr of Copenhagen’s Frederiksberg Hospital and his colleagues.
“To our knowledge, there has been no study of the longevity of marathon, half-marathon or triathlon participants, but such studies would clearly be informative.”
The researchers based their findings on data from the Copenhagen Heart Study, and followed 1,098 healthy joggers and 3,950 nonjoggers for about 12 years. By the end of the study, 28 of the joggers and 128 of the nonjoggers had died.
“Although joggers as a group appear to live longer than sedentary nonjoggers, light joggers and moderate joggers have lower mortality rates than sedentary nonjoggers,” the authors wrote.
However, strenuous joggers – people who ran faster than 7 mph for more than four hours a week; or who ran faster than 7 mph for more than 2.5 hours a week with a frequency of more than three times a week – had a mortality rate that “is not statistically different from that of the sedentary group,” the authors wrote.
The study is by no means the last word in the matter – the researchers themselves say the subject needs further investigation – but it may come as welcome news to those easygoing joggers who prefer shuffling along at modest speeds.
Note: 7 mph is 8:34 mpm. Note: I rarely run that fast for more than 25-30 minutes a week, and the bulk of my running is slower than 6 mph (10 minutes per mile). I do try to prepare for one marathon a year (mostly walking) and most of my training for that is walking at 14-15 mph (4-4.2 mph).
So almost none of this applies to me. I can see why years of banging out high mileage at high intensity might wear one down though; I know that I no longer have it in me to train the way that I once did. And I was never “good”.
Today: lifting and swimming.
Bodyweight (after lifting, prior to swimming) 178 lbs. via the gym scale.
This is me at last week’s not so good 5K (warm); no, I haven’t gained weight. Yes, it was warm and yes, that can be a problem. But I digress.
pull ups (5 sets of 10); hip hikes and Achilles rest.
bench press: 10 x 135, 4 x 180 (strong; kid who spotted me gave me a fist bump), 10 x 160. Rest: rotator cuff.
incline press: 10 x 135, 4 x 150. Rest: rotator cuff
Superset: military (3 sets of 10 x 40 dumbbell, standing), pull down (3 sets; 2 low (110), 1 traditional (150), different machine), rows: 3 sets of 10 (100).
The reason I bring up my body weight: the 4 x 180 on the bench was my best in a while; of course when I was younger I got 11 x body weight (230 in those days). But that was then; this is now. It isn’t 1985 any longer.
Swim: 500 in 9:45, 500 in 9:20, 5 x (50 front kick fins, 50 free), 6 x (25 fist, 25 free), 4 x 100 IM on the 2:30 (fastest: 2:07; that’s pretty bad).
Note: I kind of got busted; we have a MILF that sometimes works out in the pool; she wears a bikini which has a bottom which doesn’t quite…cover everything.
She was walking toward her swim lane and therefore walking away from me as I entered the pool area. She looked over her shoulder and smiled at me; my grin was just about splitting my face in two. BUSTED.
Goats: when I was psyching myself up to do the 180 x 4, the first 3 were pretty easy. I decided to try for a 4’th and I told myself: “I GOAT this!” Really. I’ve got to stop. Well, maybe I *should* stop. 🙂
Ha! As much as I’d like to agree: at my age, “sore” means “sore” and nothing more. 🙂
I did run 8.1 miles in 1:26:43; the day was beyond beautiful. If I had a “heaven” the weather would be what it was today.
Pacing was even: 43:04/43:35. I went out taking it easy and toward the end, I felt it.
Note one: at mile 7, I heard a high pitched “my grandma can run faster than that.” Yep, it was Barbara, headed to church.
Note two: I felt great half way. In the second 4 miles I had periods of “wow, I GOT this..maybe I should add miles” and periods of “OMG, I am NOT going to walk, dammit!” It turns out that these corresponded with downhill and uphill stretches. It took me a moment’s thought to figure this out!
I did stop at 8 miles though; I still have to respect my back.
But to get more miles, I stopped, got sports drink (Powerade Zero) and then walked 5K on flat ground, sort of as a cool down.
Training: it is tough for me to fit in quality and volume. I used to do this course on Tuesday mornings and race on Saturday. Now I’ve been doing the intervals on Tuesday morning and racing on Saturday and I miss doing this workout. I’ll figure something out; perhaps a short interval workout (say, 3 x 800 or 2 miles tempo) followed by 4-5 miles of this course?
Injury note: my left shoulder was a bit sore; not bad, but sore.
Workout notes I slept late and didn’t get started until almost 9 am. It was about 72 F with 67 percent humidity (slightly warm; not bad really).
Warm up: one mile in 9:54
Main set: 2 miles (3200 meters) in 16:40 (8:19/8:21)
walk 5:42 (1 lap)
jog: mile (lane 2) 9:56
Walk: Springdale cemetery (45 minutes, or about 3 miles; 23 out, 22 back)
The back was ok and it was less stiff upon warming up that it had been all week long. That is a good sign.
Back notes: these exercises stem from the 1930’s (the Williams set). But they continue to work for me; I tend to have problems when I slack on doing them regularly. I’ve been doing the pelvic tilt, one legged leg raise, crunch, fetal position (“yoga child” but on your back) but will add the others. They felt good this morning.
Bad jokes: here are some nerd jokes. Terrible! It took me a while to “get” joke number 4 and when I did, I wish that I hadn’t.
Hot yoga at home is back! Click on either screen shot to see the video on youtube.
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