Last week, I did a 2.5 minute on, 2.5 minute off workout and was reduced to walking some of the recovery intervals. So this time I decided to limit my “recovery” speed to 5.3 mph (11:20 mpm) and after a 10 minute warm up, 2.5 on, 2.5 off for the next 40 minutes (6.7 x 4, 6.8 x 4) and I was able to run all of the intervals, both the on and the off. But in the final 10 minutes, I did some walking and two .25 mile intervals at 6.9 (8:40 mpm). So I had 10 repetitions (8 at 2:30, 2 were .25 miles) with run recoveries for the first 8, walk for the final 2.
Then I jogged to get to 6 in 1:02:20, and 6.21 (10 km) in 1:04:30.
I feel good, and have enough time left to recover before my first running race of the year (an on campus 5K; I am going to get totally waxed as it will be a mostly student crowd (35-38 years younger than I) , but I’ll have people to chase throughout.
So for some levity…I call this “I am bummed out”:
Workout notes: so-so; my “treadmill tempo” went better than last week but not up to snuff: 11:03 mile 1, 10 min. at 6.7, 10 min. at 6.8, then 5 minutes at 6.9 before I gave into it and walked a bit; 38:10 for 4 miles (27:07 for 3). Hey, 25 minutes isn’t a bad tempo run, but I just was not into pain today. Then at 40 minuted (4.1 miles) I got off and walked 8 laps in the inner lane (15:30) to cool down.
Next week, I’ll do better.
Yoga pants: You know the drill: some old curmudgeon wrote a letter to the editor expressing his opinion about yoga pants. OF COURSE, someone took offense and there was a yoga pants parade to “protest”. Photos:
I suppose I should laud the yoga pants wearing women for their …well, wearing yoga pants. 🙂 Seriously, check out the article I linked to. Sometimes I think that there is a certain “status” one attains (in some circles) by being “offended”. 🙂
Yes, you have the right to wear what you want (within reason; e. g. you can’t walk into a bank with your face covered) but you don’t have the right to have your attire accepted by other people.
Workout notes: 3 miles on the treadmill after a mini weight workout.
Weights: 2/3 of a usual workout. rotator cuff, weightless squats, pull ups (3 sets of 10), bench: 10 x 135, 4 x 185, incline: 7 x 150, 10 x 135. Military: seated, supported, 15 x 50, standing 10 x 45. Rows: 10 x 50 dumbbell, 10 x 110 machine. 1 set of : 12 twist crunch, 10 yoga leg lifts, 10 moving half bridge. Then I did some headstand.
That followed by 2 miles of running on the treadmill in 21:30, 1 mile of walking which got me to 3 in 36:08. The legs ARE feeling fresher, though the forecast for Moline this weekend is warmer than I’d like.
News of the weird:
This might not be as strange as it might appear as I did get on Rick Santorum’s list once, and once I voted in the Republican primary.
But it brought back a memory that is now, perhaps 15 years old or longer. I went to the Franciscan Center (West Peoria) to pick up a packet for the Jamboree 4 mile race. There was a nice looking middle aged lady who was wearing form fitting, sort-of thin white pants. Somehow the discussion of stretching came up and she said: “is that stretch like this” and proceeded to bend over and fold herself in half. She gave me that “am I doing this right?” look.
I did my best to not smile “too much” and said something like “very nice…that looks right” when I should have said “ok, could you show me again?”. Ah, good times.
Workout notes weight: 191 prior to working out (gym scale). That’s too heavy.
pull ups 15-15-10-10 (strong again)
incline press: 10 x 135, 5 x 160, 10 x 145
military press: dumbbells: 7 x 50 standing, 12 x 50 (seated, supported), 10 x 40 standing
rows: 2 sets of 10 x 60 dumbbell, 10 x 110 machine
abs: 2 sets each: vertical crunch, sit back, twist machine (10 reps each)
weightless squats: 5, 7, 10
barbell squat: 2 sets of 5 x 45 (not kidding)
single leg deadlifts: 3 sets (5, 8, 8)
Waling: lane 1: 12:24, 12:07, 12:05, 11:38, 1 extra lap for 49:39. Focused on pushing off with the toes and getting my feet under me.
I’ll keep at it…don’t want to miss this (click on the thumbnail to see at the source). That is one advantage of running so slowly; I didn’t see women this size when I ran 19-20 minute 5Ks. I certainly see them now.
Workout notes: yesterday, 4 mile walk.
Today: weights only: rotator cuff, pull-ups (15-15-10-10), bench press: 10 x 135, 5 x 185, 10 x 170, incline press: 10 x 135. Military: dumbbell, 10 x 50 standing, barbell: 7 x 95 standing, 10 x 85 standing. rows: 3 sets of 10 x 200 Hammer Machine. Headstand, 2 sets each of: 24 crunch, 12 twist crunch, 10 yoga leg lifts.
I am a bit up in weight (193 bathroom scale on waking up; about 4 pounds too much) but, ironically, this is NOT showing up in pull ups. Usually when I’ve gained weight, pull ups become more difficult. Now, they are actually getting *easier*. What gives?
Yeah, I’ve talked a lot about Steamboat. No, I am NOT prepared for the 15K, though I’ve done more long runs than I have in years. But those were low intensity runs, aimed at building a base to train for a fall marathon. And while I did an ultra two weeks ago, my performance was pitiful and didn’t take much out of me.
Weather forecast is for 65 F, 73 percent humidity at the start, with low 70’s, 67 percent by the time I finish. While this is far from ideal, there have been much worse weather for Steamboat.
So, while I am expecting my usual poor performance, I am, well, excited about it. It is rare for me to get excited about a non-goal event.
Barbara is walking the 4 mile (first time in several years) and I am happy for her. She was once worried that she’d never be able to walk a 5 K again, and now she will tackle 4 miles. Perhaps that is one reason I am a bit more pumped than normal.
By this time tomorrow, I’ll be bitching and whining about how much this race sucks.
One Steamboat Memory I was jogging back home after one of my usual Steamboat disasters. This guy in a suit comes out of a building to see a couple of the elite women walk past him; they were clad in the usual “bun hugger” running attire that the elite women runners often wear.
He saw me and said “I can see why you like running”. I laughed and replied that, aside from the warm ups, I am nowhere near fast enough to see such women during a race. Of course, I do NOT complain about the women I actually do see; I rather like the hot grannies and moms that I actually do get to see.
And make no mistake about it: I am grateful that I can “do it at all”; there will come a time in my life when I am no longer able to.
1998: 15K 1:08:22 183/844 (sticky) Was running just under 20 for 5K in those days. 22:50/23:05/22:27, 29/71 AG
1999: 15K 1:07:53 place was a bit worse; roughly 20:40 for 5K in these days 22:38/23:01/22:13
2000: 4m 27:51 After a 10K/half marathon double and 1:35 half a few weeks earlier.
2001: 4m 29:13 Lake Geneva Marathon 3:40
2001: 15K 1:11:16 (126/381) Fall 15K 23:20/24:04/23:51
2002: 4m 43:15 (walk)
2002: 15K 1:14:33 (run; fall) 167/405 24:10/25:07/25:16
2004: 4m 33:10 (two 24 hour walks in May; 101 and 88)
2005: 15K 1:23:13 (26:40/27:39/28:43) McNaughton 100 in April, Marathon on Memorial Day.
2006: 4M 42:10 (walk), FANS 24 in June (83 miles)
2007: Walk with Barbara
2008: Walk with Barbara
2009: run 1:27:23 (9:22 mpm) Place: 519/726 29:21/29:49/28:43, 34/43 AG
2010: walk 4 miles 39:32.
2011: walk 15 km 1:48:02 37:12/36:24/34:26
2012: run 15 km 1:36:55 29:26/33:54/33:35 679/835
2013: 15K 1:29:04 (29:34/29:53/29:38) 40/50 AG, 552/866
2014: 1:29:57 (29:22/30:46/29:49)
2015: 1:34:28 (30:49/32:49/30:50) (2 weeks after FANS 59.9) 579/804, 376/461 males, 173/219 male masters, 36/43 AG
Workout notes: weights, then an easy 5 mile walk in Bradley Park.
pull ups: 15-15-10-10 (very strong today)
bench press: 10 x 135, 5 x 185, 10 x 170 (strong…no spotter else I would have pushed for more reps)
incline press: 10 x 135
military (dumbbell, standing) 10 x 50, 10 x 45, 10 x 40 (strong)
rows: 2 sets of 10 x 60 single arm dumbbell, 10 x 110 machine
head stand (ok)
Walk: routine; too pretty not to. The gym was empty and I did NOT see this.
Ironically, I had a GREAT weight workout after bombing at the 24 hour race this weekend; I am more muscular than I’ve been in years. That’s classic “me”: train for a long walk, and watch one’s weight room performance improve.
Here I am at FANS: one was taken early (mile 15 or so); the other one when I walked a “ceremonial” final 2.315 miles in the last half hour. I had recovered from the crash the day before; legs felt great. The good news is that the only thing injured was my ego..and yeah, this one will smart for a good, long while.
Workout notes: still low energy. I wonder if I have a low grade bug or something. I lifted and walked.
Walk: 4 miles outside (Cornstalk classic course in heavy sweats); they now have the hills closed off for the winter, but the footing was good.
Lifting: (leisurely pace)
pull ups: 4 sets of 10, then one more set of 10 after bench/incline
bench press: 10 x 135, 4 x 185, 7 x 170 (strong, but didn’t really push because of no spotter; I did have safety catches)
incline press: 10 x 135
military press: 3 sets of 12 x 50 (seated, supported).
rows: 2 sets of 10 x 50 single arm dumbbell, 10 x 110 machine
abs and McKenzie exercises.
Post: What is the difference between a “butt shot” and a mere “photo from behind”? I had a (former) FBF complain about what she thought was spandex shots of women..though many (most) were posed shots. That made me think: “what is the difference between these two race photos”, other than one appeals to me and the other one doesn’t?
Both of these photos were shot at races and put up on websites (I know the one on the left was without the permission of the subject in the photo..and no, he did not care at all)
I got tagged by this facebook post:
Well, to my knowledge, I’ve never taken photos of their butts; I did take one “full frontal” shot of them during a 5K many years ago. I DID take one butt shot during that race, but it was of a woman that richly deserved it (my wife). I HAVE clicked “like” on a couple of their “rear view” shots that they posted.
But I decided to have some fun with their jab (and change things just a tiny bit)
(note: my online persona is a goat..for different reasons)
I am reminded a bit of this.
On another note: one of my friends is a strong runner (sub 3 hour marathon PR) and does multiple marathons. His report of the Flying Monkey marathon is hilarious. Here is one (of many) of the signs on that course:
- 2008 Election
- 2010 election
- 2012 election
- 2014 midterm
- Aaron Schock
- affirmative action
- Agricultural Commisioner
- alternative energy
- April 1
- Barack Obama
- barback obama
- Barbara Boxer
- big butts
- bill maher on mosque
- bill richardson
- blog humor
- blood donation
- Bobby Jindal
- business & economy
- Cheri Bustos
- civil liberties
- Claire McCaskill
- climate change
- college football
- d k hirner
- dark energy
- dave koehler
- Dick Durbin
- Dick Morris
- dk hirner
- draw Mohammad day
- draw Muhammad day
- Fox News Lies Again
- free speech
- glenn beck
- glenn hubbard
- green news
- ground zero mosque
- gwen ifill
- haunting songs
- health care
- Herman Cain
- High Speed Rail
- hillary clinton
- human sexuality
- if rich people have to pay taxes
- immigration. racial profiling
- internet issues
- interstate highways
- Intrade Prediction
- jan brewer
- jim lehrer
- Joe Biden
- John McCain
- jon stewart
- Judicial nominations
- knee rehabilitation
- laughing at myself
- michelle bachmann
- Mid Life Crisis
- Middle East
- Mike Huckabee
- mike's blog round up
- Mitt Romney
- national disgrace
- Navel Staring
- Newt Gingrich
- north america
- north carolina
- NSFW humor
- Olympic Spandex
- Personal Issues
- Political Ad
- political humor
- public policy and discussion from NPR public radio program Science Friday with host Ira Flatow. Science Videos
- rebulican party
- republican party
- republican senate minority leader
- republicans political/social
- republicans politics
- rick perry
- rick santorum
- Rush Limbaugh
- sarah palin
- Science Friday teachers
- Science Friday teens.
- shoulder rehabilitation
- Spineless Democrats
- stem cells
- stephen colbert
- tax cuts
- the colbert report
- Tim Pawlenty
- time trial/ race
- war on drugs
- weight training
- wise cracks
- world events