Winter is coming; we will have the usual snow, sleet and cold. That is typical for this time of year. And yes, I already did my usual blood donation, so my aerobic capacity is down.
And yes, I am dealing with the effects of aging; while I might run faster, say, this week than last week, my running times from a decade ago are all but impossible for me to meet. And there is the fact that I’ve had some injuries too.
But at times, I get the feeling that “I just can’t get “into shape”, no matter what I do!”.
The same applies for swimming (which I need to get back to) and lifting (which I do regularly).
This year: I am going to try to reclaim a bit of 5K “speed” (can’t say that with a straight face) which means doing some indoor workouts. I’ll also have to have, say, a “once a week” “sort of long” run (1:30 to 2 hours).
But what about the intense stuff? These typically take less than 1 hour to do, even with the “loosen my back” stuff to start with.
Yesterday, I did the “Deek” workout (which is one of the favorites of Robert De Castella, a famous marathon runner)
Warm up (1 mile on the treadmill works)
8 x 400 at a 5K effort pace, with 200 run between 800’s..NO WALKING..this 200 should be at my “basic training pace”, 200 to make 5K. My time was 30:44; typically I am about 2-3 minutes slower than my 5K race pace. I could do this in 22-23 when I was running a 20 minute 5K, and 26-27 minutes when I was running 24 minute 5K races
Others: warm up, a few strides, 1 mile HARD, cool down (track)
warm up: then 3-5 of the following on the treadmill: (2.5 minutes at increasing speeds (6.7, 7.0, 7.5, then 6.0 for 2.5 in my 25 minute 5K days), cool down. or
warm up: then 3-5 of starting at a tempoish pace (say 6.3-6.5 mph) and doing the following elevation changes: (1-2-3-4-0), cool down
Anything to mix it up and not make it too emotionally tough.🙂
Classes ended yesterday, and I am going to write up some final exams.
Workouts: Sunday: light yoga prior to the Bears game trip.
Monday: 3 miles on the home treadmill; 34:30 (“run”)
Tuesday: weights then a reasonably serious 6 mile run on the treadmill in 1:03:10. I did the 5.2 for 4 minutes and increased the speed every 4 minutes until 52: mile 5 came at 51:50, 4 at 42:20. Then I walked to 54 minutes, then jogged the rest.
Weirghts: rotator cuff, pull ups (5 sets of 10, nice shoulder burn), bench: 10 x 135, 4 x 190, 10 x 170, incline: 10 x 145. military: 2 sets of standing 10 x 50 dumbbell, 20 x 50 seated, supported. 3 sets of 10 x 50 one armed row, head stands (shaky entry), 2 sets of 10 yoga leg lifts, 12 twist crunches.
I seem to have recovered somewhat from Wednesday’s blood donation.
Workout notes: treadmill: 10 minutes of warm up (4 at 5.2, 4 at 5.3, 2 at 5.4), then 20 at 6.7, 6 at 6.8, 1:52 at 6.9, 15 minute mile walk to cool down (52:52).
Technically: 3.128 miles in 27:52 or 8:54 mpm, very close to what I averaged for the race this past Thanksgiving.
But it was easier as it was indoor (0.5 elevation) and I started out a bit slower.
Then I did some light leg stuff, (goblet squats, dumbbell lunges); some of the stuff I discussed with Mama T this past Sunday. My left hamstring has a very minor ping.
What should my goals be? A 24:00 5K at 49 years of age (my 2009 best) translates to 25:38 at 57; I was in the 25:50’s this year at my best. Ah…that is doable. Going under 25 …ugh..going to have to work hard for that.
Ok, my football teams did not do well; in the NFL the Bears and Colts lost; in college: Texas, Notre Dame, Illinois all lost big; Illinois State lost a heartbreaker playoff game..but Navy rolled by a basketball score like 75-31 over SMU.
But workouts were fine: Saturday I walked 2 miles of the FOLEPI course with Barbara and then 4.5 more miles on my own. Sunday; weights then a nice run/walk with the lovely Mama T; that was a real treat for me.
Weights: rotator cuff, pull ups (5 sets of 10), inline (10 x 135, 10 x 150, 10 x 135), military: 2 sets of 10 x 50 standing dumbbell, 10 x 180 machine, rows: 3 sets of 10 x 50 single arm.
Barbara with Mama T at lunch today.
Barbara, Jennifer and Me after the Second City Improv. Production at ICC last night.
The Bradley Women actually trailed D-3 Eureka after 1 quarter and lead by only 8 at the half. The third quarter saw Bradley go on a 31-8 run and BU won going away 103-58; however it was a competitive game for a half.
Yes, that is what one lady said as she ran past me out on the Riverfront trail. I was out for an easy 5 mile walk on a gray, but seasonal day…after lifting weights.
One my way back to the locker room, I heard two Trump supporters talking; one mentioned that he hoped that Trump’s 35 percent tariff would “bring back manufacturing”.
The walk: I was thinking about running but my legs said “no way”. Building back up is going to be a long process.
The gym was not crowded at all.
Bodyweight (after weights, before walking) 191.7 on the Riverplex gym scale
Rotator cuff, pull ups (4 sets of 10, then one 5-5 where I switched grip)
bench press: 10 x 135, 5 x 185, 10 x 170 (strong)
incline press: 10 x 135
military presses: 2 sets of 8 x 50 dumbbell (standing), 10 x 180 machine.
rows: 3 sets of 10 x 50 each arm.
headstand (shaky), 2 sets of 10 yoga leg lifts, 12 twist crunches
Running: from yesterday’s waddle:
I wanted to catch these two women who beat me by 11 seconds (by the clock, 3 seconds by the chip). And I wanted to catch the gray beard (10 years older than I) who beat me by a few seconds. No dice.
What gives? I haven’t done those 1:30 runs that give me strength, nor those steady, good effort 1-1:10 runs. Everything, save one little tempoish run a week has been at recovery pace, and not much of that.
Plans: I think that it is time for me to focus on getting some 5K “speed” back and not worry about distance for a while.
Ok, I did the Peoria Chocolate Turkey Race again, and did it slower than ever: 26:54 for 3 miles: 8:48, 8:47, 9:20. Yes, that last split was for a mile, not 1.1 miles. I faded; I could tell by how much I got passed. Oh, I could make an excuse; I was tracking a MILF who was rocking some cute VPLs and she stopped to tie her shoe..and that took away some of my spirit. But mostly, my legs were getting heavy.
My place wasn’t terrible; almost upper 1/3 of my 50-59 age group (I am 57), just better than half of all males and a bit better than upper 1/3 overall. That is what happens at large races.
And yes, this was simply a glorious day to run (high 30’s, no rain, usually that means a fast time for me).
Highlight of the race: as I was warming up, a nice looking lady yelled “nice ass” as I ran past. Those who know me well know who yelled that.
Note: the race has grown steadily; over 800 finishers this year; just 187 the first year, then 400 then 610.
No, it isn’t all age; I’ve gained a few pounds…and am lifting heavier weights than I could a few years ago. Bodyweight: 193.0 Bradley gym; 194.5 home digital.
The other factor is that in the two “slower” years, I did a marathon in the fall. I did NOT do one in the two “faster” years (did a spring marathon or longer instead).
This morning, I wasn’t under work pressures so I slept in longer and reluctantly pushed myself out of the door.
I ran..shuffled really…10K plus on my hilly Cornstalk/Bradley Park course. It was a lovely fall day; sun..chilly windy, and leaves everywhere. Traffic was mostly minimal.
And I didn’t bother with my stopwatch; in fact, MOST of my runs and walks over “known” courses are like that. I might do a timed track or treadmill run; and once in a while, I’ll do a race.
But, more and more, performance during a workout has become less and less important to me, at least in most workouts. And GodDAMN, I am slow. I am more shuffling than running.
I’ve reached the point where I really don’t want to know my workout times, at least for most of them. Even in weight lifting, I’ll do more when I can, but getting a spotter so I can squeeze out “one or two last reps”…just not what I do anymore.
Who knows; maybe I am still in the “post marathon blues” period.
But I sure enjoyed today’s run/shuffle or whatever you want to call it.
Yes, this is a workout post:
Friday: weights only; rotator cuff, pull ups (15-15-10-10), bench: 10 x 135, 5 x 185, 10 x 170, incline: 10 x 135, military: 10 x 50 dumbbell standing, 20 x 50 seated, supported, 10 x 200 machine. rows: 3 sets of 10 x 50 each arm. headstand, abs: 2 sets of 12 twist crunch, 10 yoga leg lifts. Weight: 193 (gym)
Saturday: 4 mile treadmill walk (46:35)
Sunday: 4 mile treadmill run (hotel) 43:15)
Monday: weights only; rotator cuff, pull ups (10-10-10-10-10), bench: 10 x 135, 5 x 185, 10 x 170, incline: 10 x 140, military: 10 x 50 dumbbell standing, 20 x 50 seated, supported, 10 x 200 machine. rows: 3 sets of 10 x 50 each arm. headstand, abs: 2 sets of 12 twist crunch, 10 yoga leg lifts. Followed by: 2 mile walk.
Ok..that should do it.
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