Yesterday afternoon, I felt that 5K race would help me out. I did this race before (albeit on a slightly different course) High 40’s, and we started against a headwind. I warmed up about 15 minutes and walked about a mile afterward; call it 5 total miles.
I frequently joke that I’d love to have a pretty spandex woman running ahead of me at goal pace, and today I HAD THAT. And still, all I could do is waddle. Even the last guy to pass me in the final mile ran a time I was looking for. But I didn’t go with him.
Sigh..my watch time was 28:08 9:15, 9:13, 9:39 for the final 1.1 (tailwind on the way back). It is almost as if I have some mental block against making myself hurt. What can I say?
I did walk it off and then come home and then went to Markin to lift:
pull ups (5 sets of 10: ok)
incline press: 10 x 135, 5 x 150, 4 x 150 (strict hips)
military presses: dumbbell: 20 x 50 seated, supported, 10 x 45, 10 x 45 standing
rows: 3 sets of 10 x 110
abs: 3 sets of 12 twist crunch, 2 sets of 10 yoga leg lifts, 2 sets of 10 moving bridge
goblet squats: sets of 5: 25, 45, 45, 55, 55, 60, 65 decent depth..these went well)
Ironically, the weights went much better than they did in 2015, but the running went worse. Maybe I am heavier? Who knows.
I’ve disconnected a bit due to..well, baseball games. Tuesday night I saw the Chiefs lose to the Cedar Rapids Kernels 5-0.
The highlights were a couple of great outfield catches; one was just off of the ground and the other was over the shoulder.
Then last night I watched Bradley rally from 4-1 down in the 7’th inning to win 6-4, getting 2 in the bottom of the 7’th and 3 more in the bottom of the 8’th. The 8’th inning was really the key. The first batter singled and the coach put in a fast pinch runner. The next batter made an excellent bunt…but Iowa made a bad throw to first which lead to the fast runner rounding the bases to score and the batter to make it to 3’rd. Then the runner at third was singled in, and another double gave Bradley the padding it needed.
A crowd of 571 enjoyed the game.
I also came to notice that Bradley uses the third base dugout as the home dugout whereas the Chiefs use the first base dugout. It has to do where the respective clubhouses are.
I’ll really OD on Bradley baseball, as there are 5 home games from Friday to Wednesday. I should make 4 of these (Saturday, Sunday, Tuesday, Wednesday).
Workout notes: PM: walk with the group; 3 miles. We lollygagged on the way out (27 minutes or so) and then on the way back, Tammy wanted to turn it up a bit; that only took 24 minutes for us.
AM: I slept in (Bradley games are usually about 3 hours; more scoring than in pro ball) So I worked out after my 9-10 class. I’ve got some catching up to do.
Weights: rotator cuff, pull ups (5 sets of 10: good), bench press: 10 x 135, 4 x 185, 9 x 170 (empty gym, basically), 10 x 135 incline, dumbbell military: 20 x 50 seated, supported, 10 x 45, 10 x 45, 3 sets of 10 x 110 machine rows. Then run: 20 minutes on the treadmill: 2-2-2-2-2 (5.2-5.6) then 2-2-2-2-1-1 (6.7-7.2) 10:57/8:40, 2.04 miles total.
Bodyweight: 195.7 before, 193.8 after.
I decided to try to run outside. And my first .25 miles were TERRIBLE; it was almost as if I could barely breathe and my legs felt like lead. I even walked a few steps.
But I stayed with my shuffle and made it to the first downhill section (Bradley Park) and by then, I had started to sweat and all was good from there out.
For some reason, there are days when the first mile feels like death.
The weather was pretty and I did my “jog, then run up the hills “hard” (say, 1 mile race intensity), walk a few steps to recover, jog and repeat. So I did 6 “hard” repetitions total and I even timed my final hill: 2:10 (better than any of my repetitions a week ago). This was from the gate in lower Bradley park to the parking lot entrance in upper Bradley Park. The whole workout took 1:02 to do (5.1 miles) and I am glad I stuck with it.
By the way: in statistics class, I am teaching about ANOVA. I used my own 5K run data from 2012 to now; my slowdown is about 20-25 seconds for the 5K per year. That adds up and seems to fit back to the late 1990’s.
Grading on a curve
I joked with my wife about the following: if she posts that she, say, finished a 4 mile walk at, say, an 18-19 minute per mile pace (she is, well, “elderly”..though it is hard for me to think of her that way), get gets 100+ “likes” and tons of complements (“you go girl”, etc.). If I post that I finished a marathon, MY FB friends critique my time and give consolation if it is worse than expected, kudos if it is better than expected.
Why I mention this: I have a FB friend that I’ve grown quite fond of. But she has serious injury history; I jokingly referred to her as “Humpty-Dumpty”. She finished a mile walk and I was genuinely overjoyed; I like her and love it that she is working toward taking care of herself and pushing through some pain to do so. So my praise WAS genuine, even if it was less than what my wife can currently do.
And we had a talk about having a “1 mile body but a 6 mile mind”; pre-injury she could easily walk 14 miles (albeit many years ago).
I slept in a bit and didn’t start my run until 9 am. That was ok; the Steamboat 15K is almost always run in heat and humidity so I need to get used to it. It was 69 F at the start; 75 F at the end but the humidity went from 68 to 55; in other words, not that much.
I chose a “Steamboat simulation” course: behind the Riverplex ..NO goose loop, NO ball field wall. I did pass an interesting looking accident; there was a wrecked automobile across the railroad tracks near the ball field. That altered my route just a little bit. Then up Abdington to the path along Perry into lower Sprindale. I went the normal route, turned left at the bridge and hugged the right turn path up the hill to Prospect then went down the other direction. Once down, I went to the entrance, back on the regular path and past the bottom of Soldier hill, turning around and doubling back at the sidewalk; the map says that this was 3.95 miles or so. It was 48 minutes when I started the double back.
Once I got to the Rivertrail again I noticed a 5K race in progress. I sped up (return leg was 45 minutes, or 3 minutes faster, most of it on this stretch) and I went back and forth with one of the 5K runners (a younger male). I had spied a MILF rocking a pair of granny panty lines but she got away. Then I walked enough of a cool down to get to 8 miles total.
Then to the weight room. On one hand, my weight workout was low energy. But on the other hand, all that sweating made me lighter; my 5 sets of 10 pull ups went very, very well.
pull ups, rotator cuff
bench press (sucked) 10 x 135, 2 x 185, 5 x 170, incline press: 10 x 135
military presses (dumbbells) sucked: 5 x 50, 10 x 45, 10 x 40
rows: machine: 10 x 90, 140, 140.
There is usually some “hot babe” doing squats and this time was no exception; very tight “Los Angeles Laker purple” spandex leggings.
Then came a diet Dr. Pepper; lady …more eyestrain.
Oh, the workout summary: very low energy in the weight room; the 5K race runners sped me up a bit. Perhaps I was doing low to mid 9’s on the way back?
But the “bottom” line…LOL…is that I’ve gotten very, very soft. My run started off badly; I even thought about modifying it but told myself “STFU you big baby..quit being such a whiner”.
Then came pre Easter dinner with the family. Good stuff.
Thursday: I participate in a walking group; we are now up to 2.25-3 miles
Well, the workout didn’t go that poorly. It took me about 1:20 to “run” 6.5 miles; (10.4 km) I jogged 1.6 miles (to Bradley Park, down the hill and round the median to the bottom of the hill from Lower to Upper Bradley Park) then did 5 hill repetitions: from the gate to the entrance of the parking lot. 2:20, 2:22, 2:15, 2:17, 2:20. In the final 3, I focused on knee lift and turnover rather than on effort. I walked around the parking lot and jogged downhill; it took about 7 minutes total (4:40 rests, more or less). Each loop was about 0.56 miles, with about .23-.25 per uphill rep. I was hurting at the end of each one.
Then after finishing a complete rep (downhill too), I ran past the median and did the West part of the lower Bradley park loop (without dog park hill) then back home; warm up and cool down were about 3.75 miles.
Running back I decided to pick up the pace, a little. I was feeling good until I reached Renaissance at which point I heard a “good morning” and the women’s track team blew past me as if I weren’t moving at all. And they were merely cooling down! Realistically, their cool down pace is probably in the 7-7:15 mpm range, and I was maybe doing…10:30? Still…I had the feeling of moving a decent clip to the feeling of waddling in place, and it happened very quickly.
Still, it was a lovely day to run and I still feel ok about this workout.
Note: I looked up my old data. When I last broke 25 for the 5K, I did these in 2:08-2:10 in similar conditions. That was in 2014. I’ve gotten slower.
Today’s workout was a routine 5.1 miles in 1 hour on the treadmill (slow run); this past weekend’s workouts left me a bit sore and stiff. But once I kicked myself into doing the first 10 minutes, I was fine. We had lightning outside so I stayed indoors.
While on the treadmill I daydreamed of hypothetical races to come…many of which I won’t actually attempt.
Funny..I remember the elation of success but rarely the pain of performance and the disappointment of failure. In my daydreams, I push through the pain of the final mile of a 5K, do not get sick during an ultra, do not blister up or get sick in the final 10K of a marathon, etc.
Reality: much different. Much different.
So about making those dreams a reality: that is part of the frustration of aging.
1. What worked 20 years ago…hell, even 5 years ago, doesn’t work anymore. My mix of workouts needs to be different and I need more recovery between hard efforts and races.
2. My capacity has diminished …but to what extent and due to what factors? I know that the extra 10 pounds I am carrying hurts me, but I know that losing 10 pounds won’t get me to a 22 minute 5K of a 3:50 marathon. What is realistic for me? Is walking sub 5:20 for a marathon realistic, at all?
3. I have to choose, now more than ever. Of course, a better bench press means slower running times, but even with that, a focus on an ultra means a slower 5K run, etc.
4. Attitude: I have less patience with the pain of intensity than I once did. I was never mentally tough, but I am even weaker now.
5. Physical reality: I can’t make a potentially muddy trail ultra a goal race any longer; I have to choose events that suit my current limitations.
But part of the fun is finding a winning formula and executing that plan.
Well, as you can see, my running performance has tanked; it seems as if I had a “rebirth” in late 2011 but that period is ending. OR…perhaps I am too heavy to run well right now?
Today: 27:46. Breezy, but in the 40’s…good running weather. 14 of 46 (no walkers), 11/23 males, 1/2 AG.
I warmed up about 1.5 miles or so and didn’t feel that bad. And I took it out and noted that Jerry got away from me; he finished right about 26 minutes…but looked a long way away from me. That is where I was last year.
We went around the rectangle (parking lot) and then onto the out and back along Perry. The field was small and spread out and the cutie I was tracking slowed ..from then on it was mostly solo though there was a guy in a yellow shirt that I just could not close on. I kept telling myself to “pick it up” but I really didn’t want to. Still, I was heaving when I got done, so it wasn’t as if I showed up and jogged. I simply am not running enough; none of those 8 milers and 10-12 milers I was doing last year. THAT plus the heavy body weight (10 pounds up) makes a difference.
But it was nice to connect with others including Bill and Mike (now in his 70’s)
Well, I certainly do not look fat..but I still have a “double support phase” to my running gait. I can’t seem to “lift” anymore.
2014 25:08 (new course)
2012 (old course) https://blueollie.wordpress.com/2012/03/31/cida-5k-run-and-other-inspirations/ 25:09 (rivertrail)
Later: I went and lifted…low energy:
pull ups: 5 sets of 10 (not easy, but got them all)
bench press: 10 x 135, 5 x 185, 4 x 185
incline press: 10 x 135
military press (dumbbell standing) 7 x 50, 10 x 45, 10 x 45
rows: 3 sets of 10 x 200 Hammer machine
Took about 45 minutes to do…very low energy today.
- 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