Why I have turned into such a head case (sports)

Workout notes: got an early start; lifted then ran on the track/treadmill.

Lifting: pull ups (4 sets of 10; went really well), with rotator cuff recoveries.
bench: 10 x 135, 3 x 185, 3 x 185, 7 x 170
pull ups: another set of 10
super set of military, row, pull downs:
military: 2 sets of 10 x 45 dumbbell, standing, 1 set of 12 x 40 dumbbell, standing
rows: 3 sets of 10 x 110 (machine)
pull down: 3 sets of 10 x 150 (two different machines).

As I neared the end of my weight routine, I almost dreaded my planned run. I think that I know why.

What I did: 11 minute treadmill mile
2 miles (middle lane, track) 17:51 (8:57/8:53, some slow down on the last 800 m)
10:45 treadmill run.

Then 10 minutes on the bike to cool down and make my knees feel good.

Yes, my first half mile was 4:34

What is going on (re: head case): well, it is no secret that I am slowing down; this spring saw my worst 5K running performances since the fall of 2011. Part of it might well be my shift to marathon walk training (which IS going reasonably well, so it seems). But part of it is that I am 4 years older.

And, well, it appears as if I am approaching the “9 minute miles becoming reasonably difficult” stage; that is one landmark that I’d never thought that I’d reach. My current 9 minute mile is what my old 7 minute mile used to be. That doesn’t feel good, at least emotionally.

But, at the gym, there was an old retired physics professor who is approaching 80 and…yes, I remember when he was as I am now. He is still working out, doing things right. And…well…that is a preview for me (IF I am LUCKY) so I may as well enjoy doing what I can do.

So, before I run, I find myself saying “let me be accepting of what I can do today”; when I do that I am more relaxed and I run better.

Head case: politics The Fox News Republican debate: there is a JV and a varsity debate, with the “top 10″ being invited to the latter.

July 29, 2015 Posted by | 2016, running, weight training | | 2 Comments

I’m too danged lazy!!

Workout notes: I started on a run and, upon seeing flashes of light and a very overcast sky, quit 4 miles into it (half of a Cornstalk 8). It turns out it was just car lights.

But I ate a light breakfast and then headed to the Riverplex to lift:

Pull ups: 5 sets of 10 (strong) and lots of rotator cuff stuff (slow and deliberate)
bench: 10 x 135, 1 x 185 (quit), 9 x 160, dumbbell: 10 x 70
military: standing, with dumbbells: 10 x 45, 2 sets of 10 x 40
rows: 3 sets of 10 on the prone machine: 70, 55, 55. (it turns out the foot rest settings matters)
pull downs: 3 sets of 10 x 150

Then a 3 mile walk outside (humid) then 10 minutes on the stationary bike.
All in all, I spent a lot of time and did several things, but really didn’t “do” all that much; I really just went through the motions today.

1. I saw a feather moving on the ground…a small one. It turns out that an ant was carrying it!
2. I saw a ground hog, several bunnies and a lot of geese. The goose loop is partially underwater (still)
3. As I ran on Parkside drive, a MILF was out working in her yard; she was wearing old, faded leggings. She waved at me..and as I went past…clear as a bell VPLs. Love ’em.

That got me thinking: attractiveness is a commodity that some women can use to get ahead, at least initially. Check out this “weather woman” sensation:


(click the screen shot to see the video)


(click the screen shot to see the video)

I posted one of these videos on Facebook, and someone reminded me that she has a Facebook fan page.


You can surmise what is on it by the photo selection in the corner. :-)

However, I was mildly surprised to find this:


Evidently, being “the next Kim Kardashian” is something to be aspired to! :-)

Yes, the article is a real one and this is a photo from it:


Oh my.

But…I suppose this is part of the entertainment business and, if you wish to stand out for your beauty, it had better be extraordinary. After all, only the finest athletes, actors, singers and artists can command a media audience; even being “very good” isn’t good enough to get you to appear on people’s screens.

And, as far as the “beauty queens” and “athletes” go: THAT level of ability only lasts for a brief time; better strike while the iron is still hot and the body is still responsive.

July 25, 2015 Posted by | big butts, running, spandex, walking, weight training | | Leave a comment

wasting too much time…

But it is summer.

Workout notes: lifting, running, walking.

Lifting: 4 sets of 10 pull ups (ok), rotator cuff recoveries. Barbara scolded me about “swinging” through these; she was right.
incline presses: 10 x 135, 7 x 150, 7 x 150 (strong)
pull ups: 1 set of 10
superset of pull downs, dumbbell military presses, rows:

military: 2 sets of 12 x 50 seated, supported, 10 x 40 standing
pull downs: 2 sets of 10 x 150 double pulley, 10 x 150 alternate machine
rows: 2 sets of 10 x 60 (each arm), 10 x 110 alternate machine

Then to running: 11 minute mile on the treadmill, then 8:53/8:31 for 17:24, enough to get to 3.18 in 30 minutes. 6.7/6.8 for mile 2, 6.9/7.0/7.1/7.2 for mile 2.
Then walking outside; great day (4 mile Cornstalk course, untimed).

Note: I’ve had recent left knee soreness (not so much this week) and some light rotator cuff soreness; I need to stay diligent with stretching and rotator cuff stuff.

In a nutshell:
running is really sucking.
walking is getting stronger (significantly so)
lifting is getting stronger
swimming: what one would expect on one swim a week. Time to bump it to 2.
Bodyweight: hovering in the 187-189 range right now, up from the pre FANS 183-185 range.

But the extra weight doesn’t really show, at least visually:


More photos: here are some of my favorite shots from June’s FANS 24 hour event. Though my 59.9 miles was, well, what I could do while untrained..dang..”if only” I had picked it up, perhaps 10 minutes earlier?

COULDAWOULDASHOULDA doesn’t count, does it? But I did have fun and here are some shots of the 12 hour winner, 2 centurions, and a strong 24 hour runner who entered as a walker and still picked up 80+ miles.







July 23, 2015 Posted by | running, ultra, walking, weight training | , | Leave a comment

Day game and other topics….

Workout notes: later run (4 miles); untimed; saw some track athletes out there. Knee: moderately sore.
I went to an 11 AM game (I like summers) with Lynn; we caught up on things.

The Chiefs won 2-0 and played much better than last night.

Recent: I am usually surprised to see my face at the end of these 5K races. You can tell that I am putting forth effort; my times just make it appear that I am not trying at all.


Climate: Illinois was unusually cool in 2014; the rest of the world: not so much.

A worker is fired for having the “confederate flag” on this truck. Yes, this happened in Alabama which doesn’t have a lot of protection for workers; in the past someone was fired for having a Kerry bumper sticker. In some states, workers have political speech protection.

Politics: Sen. Lindsey Graham has fun with the fact that Donald Trump gave out his cell phone number.

Recent law enforcement fiasco A woman was pulled over for not signaling a lane change. She was just going to get a warning. But she got snippy with the law enforcement officer. It “shouldn’t” matter; being unpleasant to be around isn’t a crime. But it lead to her getting arrested, and later dying in jail. Here is a sharp CNN discussion (I agree with the female panel member) and here is a discussion on the legal aspects of the arrest.

July 22, 2015 Posted by | 2016, free speech, Friends, racism, running, social/political | , | Leave a comment

JT’s run: HOT

82 F, 82 percent humidity at the start. It was suffocating.

So I jogged one mile to warm up and walked about a mile afterward.

8:59, 8:55, 10:04 for 27:59 (9:01 pace; goal was 27:53). I couldn’t catch Mike Rucker though I thought that I could turn it on at the end. Instead I even walked a step or two (very quickly) before shaming myself into continuing. At least two of the young women who ran in wedding party dresses beat me.


Flooding caused the race course to change but Shazam did a good job creating a viable course.

I was about 30 seconds slower than last year, and last year, it was not quite as hot.

July 18, 2015 Posted by | running | , | Leave a comment

Sorting it out

My summer is at a cross roads; I am not sure as to what to spend my time on. I’ve gotten stuff done though.

Workout notes: easy 6 mile run (6.4-6.5 really) that I didn’t time; I didn’t want to know. I just beat the rain storm (barely).

I watched the Chiefs game last night; they won 1-0; the starter pitched 6 innings and allowed 1 hit, 0 runs and struck out 8; the relievers struck out 4 more. The visiting team: they only gave up 4 hits and struck out 8. So this was a defense dominated game which featured good pitching, great fielding and terrible base running.

President Obama: visited Oklahoma City and Durant. Some people were flying “Confederate flags”. What I remember is that there is a rest stop with a “Confederate Memorial Museum” off of highway 75/69 near Durant. I visited there and was pleasantly surprised at the display they had on evolution and geology; it was genuine science and worth seeing. The other stuff was mostly historical; I suppose it could be renamed “local history museum” but would then draw fewer visitors.

Iran nuclear deal: this was just about the bomb; many nuclear scientists see this as exactly what is needed to keep them from getting one.

Politics: from the Hillary Clinton campaign: you can see who they think are the best people to fundraise against. I don’t see Sen. Cruz as a threat; I do see the other 3 as serious contenders. Notice which Republican is NOT there.


This latest poll shows that people would consider voting for a “qualified” gay person at about the same rate as a “qualified” evangelical Christian (73-74 percent). Atheists and Muslims are rated closely as well (58-60 percent) with socialists rated last (47 percent).

Elections do have consequences: Gov. Walker has made changes to the University of Wisconsin university system..and these are changes that many see as bad.

July 16, 2015 Posted by | education, hillary clinton, Political Ad, political/social, politics, politics/social, running | , , | Leave a comment

Getting better?

Workout notes: easy 4 mile run (Cornstalk 4) then weights:
pull ups: 5 sets of 10 (strong)
rotator cuff
incline: 10 x 135, 7 x 150 (strong), 8 x 145
military press (dumbbell) seated: 2 sets of 12 x 50, standing: 10 x 45
rows: 3 sets of 10 x 110 (machine)
pull downs: 3 sets of 10 x 160 (traditional)

I felt stronger than normal; it was either “more rest” between sets or a recent weight gain? I’ll have to weigh tomorrow.

I felt good about the 7 x 150 on the incline; I gave myself a personal “2 thumbs up” and a young man saw me; he gave me a knowing glance. I was embarrassed to be happy over such a light weight.

Yes, Sen. Sanders is becoming more popular. But that isn’t hurting Sec. Clinton.

Some Germans are upset with what Paul Krugman has said about the Greek bailout and German reaction. Why “suck it up, Buttercup” conservatives are so quick to claim the “persecuted victim” card is beyond me.

Iran deal: note that some of the details were worked out by US nuclear scientists. People who know how to make nuclear weapons know what limits must be place at what part of the nuclear process. For more, see this.

GMO: beware of the anti-GMO campaigns.

July 15, 2015 Posted by | 2016, running, science, weight training | , , | Leave a comment

Ugh…that was humbling…

I did the Chillicothe Run For the Health of it; I’ve done this race many times. My first was in 1997. I was a bit faster then; I ran 20:37.

Today: well, it was 65 F and the humidity was 89 percent.

The skinny: 8:26, 8:40, 10:00 (just holding on). It was one of those where I just couldn’t feel right and I let the cute spandex get away…ok, I didn’t “let”; I couldn’t keep up with it. :-)

I had left a bit too late (7 am start) and so I only had about a 1-1.1 mile warm up jog. Still, it was enough to get sweaty. And it felt as if the whole field got away from me. It wasn’t true; I finished 50 out of 131 (not sure how many walkers there were) and second in my age group (there were at least 3).

The first mile: I thought was “moderate”. I was working, but not that hard. The second mile: there was some back and forth but obviously, I had slowed some. Last 1.1: I just tried to maintain and not walk.
I don’t want to admit it, but that 24 hour walk last month took something out of me, and my walking training IS making my walking better, but I am not running enough to run a decent 5K.

It was fun seeing some of the gang though.


2012: 26:07 8:28, 8:49 (17:18) (?), 8:49 for the last 1.1 (70, 88 percent humidity) 30 days after blood donation
2013: 26:32 8:03, 8:12 (16:15) 10:17 for last 1.1 (cool) 26 days after blood donation
2014: 27:41 8:39, 8:39 (17:18) 10:22 for the last 1.1 (73 F, 87 percent humidity) 12 days after blood donation.
2015: 27:06 8:26, 8:40 (17:06), 10:00 for last 1.1, 65 F, 89 percent humidity. 30 days after 24 hour race.

July 11, 2015 Posted by | running | | Leave a comment

Duh…..what I am learning about running…

Workout notes: simple. 6.5 miles in Bradley Park (3 1.23 lower loops plus the usual 2.8 out and back). I was worried because it is wet outside (no rain…leftover stuff) and my knees hurt yesterday. But things were better today…and once again I didn’t start my stopwatch. But I stared at 8:01 and finished at about 8:15 or so it was roughly an easy 11:30 mpm pace. I’ve come to grips that a 10 minute per mile pace is no longer my “easy run” pace. That is a bit sickening but…well, there isn’t much that I can do about it. And that is exactly what my current 5K race pace predicts.

And I did enjoy the run. Heading down Columbia Terrace, I saw the Bradley track/XC team finishing a long run; part of me got depressed but then I thought: “isn’t it great that we have some good runners? Wouldn’t it suck for us if they weren’t about twice as fast as you are?”

Other fitness stuff

Now, I freely admit that if I saw her at a race, I’d guess “I won’t see her after the first 30-40 meters”; I wouldn’t even see her as someone I might try to compete with. But the mental stuff: yes. I do that. In 24 hour events, I think “ok, you’ve completed one marathon, now you have only your Cornstalk 5 mile course to go” when I am, say, trying to get to the 50K mark. On the road races I might think “ok, just one more lower Bradley Park loop to go” when I am at mile 5 of a 10K event.

Fitness apparel: yes, a local fitness instructor is launching a new line of leggings.


(click on the thumbnail to see the photo at the source). Her class is called “Booty by Barbants”; yes it has a Brazilian influence.

July 9, 2015 Posted by | big butts, running, spandex | Leave a comment

Accepting ….

I got up late (by my standards) and worked out late; today was a lazy summer day. I’ll do some work later today; I have been thinking about a mathematics problem.

Workout notes: weights, then a run.

Weights: surprisingly, I felt relatively strong.
pull ups: 5 sets of 10 (good set today)
rotator cuff
incline bench (strong), 10 x 135, 7 x 150, 10 x 140
super set: military: 7 x 45 dumbbell (standing), 10 x 40 dumbbell, 10 x 100 (each arm) seated, machine
rows: 3 sets of 10 x 110
pull downs: 2 sets of 10 x 160 machine 1, 10 x 150 machine two.

run: 11 minutes treadmill, 10:16 mile on the track (aborted a 3 miler), 21:30 treadmill (started slowly, increased the speed); finished feeling better.
my left knee is bothering me and bothered me some yesterday. It is probably a weather ache.

I don’t want to admit that yesterday’s walking workout was harder on me that I thought that it “should” be.

Now to do some thinking; these sort of things will be on my mind:


July 8, 2015 Posted by | mathematics, running, weight training | Leave a comment


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