I always enjoy mathematics conferences: I am about to head to another one. Yes, this time I am giving a talk.
So, I am all but packed (need to pack documents) and ready to go.
pull ups: 10, 5, 10, 5, 10, 5, 5, 5 (55 total); varied the grip quite a bit.
bench: 10 x 135, 3 x 180, 3 x 180, 10 x 160 (note: by myself so I didn’t push my limits)
military: 2 sets of 10 x 45 dumbbell, 10 x 40 dumbbell
Track: 4 miles (middle lane)
14:31 worth of drills
12:56 1 quicker, 1 easy
24:59 (12:33/12:26) steady and intentional 52:28 total.
Not “fast” but, given where I am, respectable. I need to smooth out my form if I wish to walk a “fast” (read: sub 5:30) marathon this fall. My plan is to do one long walk on Sunday (20 miles or 5 hours), one “pace” workout (10-12 miles) during the week, and fill out the rest with easier walking, running, 5K races, swimming and lifting.
I know that 5:30 isn’t very fast but I haven’t done that since September 2009.
I went to the Midwest (A) All Star game at Dozer park; there were almost 5900 people there. It was a good time. After the fireworks show which ended the evening, I told a lady that I liked her “2012 NCAA Cross Country shirt”. Well her husband is with her and he is Mike DeWitt, a famous racewalking coach who helped out at Augie Hirt’s racewalking group a couple of times. Yes, he actually observed me walking and gave me some tips.
He is now the track coach for Illinois-Springfield and still does racewalking; I feel a couple of paid lessons coming on. No, I’ll never do the judged stuff again (right knee won’t straighten all the way) but I need to smooth out my technique if I am to have success in the longer walks (24 hour, 50 mile, 100 mile); I want to do better at FANS next year.
Now that I am interested in walking again, I decided that my technique could use some work. And…well, there was an electrical storm so I couldn’t swim.
14:50 warm up mile (with a few drills)
3.1 in 40:02 (38:20 for 3, 13:02/12:49/12:29 doing 2-1 (Deek))
Then I putzed around with some weights.
I felt very clunky and slow but let’s face it: I am right now.
Otherwise: I did some errands and did some mathematics; I have an interesting topic (I think).
I stared my walk in chilly temperatures (18 F (-8 C)), flurries) and turned around after 1 mile as I had some pain on my right instep. My guess: the past few days I wore double socks and didn’t loosen my shoe laces. The 2.05 took 29 minutes.
So I went inside, changed shoes and did 8.57 hilly miles in flurries. I was somewhat slow (hills do that) and it took 2:09.
It passed from “light flurries” to “outright snow” by the time I was done.
House to the start of Bradley Park: 1.02.
House to the bottom of the hill in lower Bradley park (where my loops start) 1.41
Out and back from the bottom of the hill, to Cornstalk, down the hill and across the bridge: 1.12
Full Cornstalk loop (NOT the “classic” loop): 1.38
Lower Bradley loop past the softball field, across the bridge then back around the median: .70
Lower Bradley loop past the dog park (small hill): .75
Now I can mix and match spurs, loops, etc.
Note: the only people I saw: a couple of dog owners and the Bradley men’s XC team which was running as a group. My goodness, those guys are fast.
AM: this was tricky. Olivia’s flight was to LEAVE at 5 am so we had to be at the airport just after 4 am…(but her flight was delayed…but she made it to Cleveland anyway….)
So I was a bit late getting out there. I walked a 8.66 mile route (a few hills) in 2:04:00 (14:20 mpm; steady but not hard); I included the Cemetery and the last 3/4 of the “Cornstalk classic” loop.
Then it was getting Barbara ready; Indian food at Puran
Then Barbara wanted some sun (sunny and 45 F) so we went to the paved part of the Rock Island trail; I wheeled her from an entrance to “almost the tunnel under 6” (the top of the small incline) then back to Pioneer Parkway then back; 2.82 miles.
This wasn’t blazing but I did enough to soak through my shirts and sweatshirt. So it was *something* if not much. :-)
I’ve gone away from walking mostly due to piriformis pain; however the episode with my back suggests that my “not having enough curvature to my spine” was to blame.
So, I need to add walking, especially since that is the best way for me to finish a marathon (or longer) race.
And I had a dream last night: I was walking a marathon and a race walking judge went up to me and threatened to pull me out of the race. I protested: “but judge, this race doesn’t have a race walking division; it doesn’t even have a walking division! It doesn’t matter if I am legal or not!” The judge said that my form was so bad, it didn’t matter that there was no walking division; my form was disgracing the sport of walking!
Seriously; that was what I dreamed.
Very leisurely weight workout:
Supplemental stuff: rotator cuff, hip hikes, Achilles, side plank, light squats (5 x 50, 5 x 75)
The squats were more for stretching than for strength. The goal is to be able to build up to doing real weights.
pull ups: 15, 10, 10, 10, 10
bench: 10 x 135, 4 x 185, 7 x 170
dumbbell military: 3 sets of 12 x 50 (seated, supported)
dumbbell rows: 3 sets of 10 x 65 (each arm)
dumbbell bench: 2 sets of 10 x 65
ab sets: 3 sets of 10 of crunch, twist, sit back, vertical crunch (curl that torso!)
incline press: 10 x 140, 8 x 140
pull downs: 3 sets of 10 x 160
pulley curls: 3 sets of 10 x 57.5
No, I didn’t do this exercise nor did I see her:
Stuff I am signed up to do tomorrow’s Race For the Cure. I’ll have to be careful to not line up too far back as this year, the men and women start together (that is unfortunate). I will of miss running through the wave of 12-13 minute milers at about mile 2 and the 11 minute milers toward the end, as I am doing here in the 2009 race. My time was a mid 24.
Fun I have a fast racewalking friend; her WALKING marathon PR (4:19) is sure to be faster than the one I am scheduled to run in a week. She posted some video of her training. She told me that I’d like it. She made a longer video for her coach to critique. I took the liberty of taking a small portion of it.
It finished snowing again. :-(
I admit that it wasn’t always easy to get inspired to get out there. But there were a few factors that helped me keep going:
I’ve added the running/walking miles since 1997; note that all miles prior to 2002 were running miles only. I’ll update and repost on January 1, 2013 (provided the world doesn’t end tomorrow)
|1997||1378||20:02 5K, 5:54 mile|
|1998||2129||19:53 5K, 41:27 10K, 5:41 1600|
|1999||1274||achilles, 1:34 half, 3:45 marathon|
|2000||1729||3:38 marathon, 1:35 half|
|2001||2165||1:37 half, 3:40 marathon, 20:47 5K|
|2002||1967||achilles, walking, 21:37 5K, 3:57 run, 4:44 mar. walk, 6:22 50k walk, 30:43 5K walk (j)|
|2003||2514||ultras, 2:17 half walk, 30:42 5K walk (j), 8:31 1500 m walk (j)|
|2004||2714||23:41 100 walk, 12:46 trail 50 walk, 18:03 3K walk (j), 6:20 50k walk|
|2005||2778||2 trail 100 finishes, 6:29 50K walk|
|2006||1498||piriformis, 83 24 hour walk|
|2008||2059||24:22 5K, 2:25 half walk|
|2009||1934||24:01 5K run, 5:12 mar. walk, 100 mile (47:55), knee|
|2010||1273||knee, 30 mile trail walk, 17:30 2 mile run|
|2011||1601||25:35 5K run (end), 54 mile 24 hour walk, 2:22 half m. walk.|
|2012||1865 (20 Dec)||24:34 5K, 1:23 15K, 6:59 mar. walk(!), 2:24 half mara. walk.|
|total||30,672||10642 from 97-02, 20030 from 03-12|
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