Ok, time to get to bed as classes start tomorrow.
I’ve had some interesting political discussion today and…ok, watched a lot of short videos about some of the “100 greatest NFL players” and focused on the linemen, especially the offensive linemen.
Workout notes: 5.1 mile Corntalk course; jogged to the start of the dogpark hill, and then ran the uphills hard; walked, then jogged to the next uphill. I did that workout on December 31’st. Felt good.
Time to get it..lots of admin stuff to do.
Today’s 10.1 mile walk took 8 minutes longer than a walk on the same course back on December 29, but it did come after leg work and some intervals two days ago. And this was certainly “comfort, not speed” today. It was just under freezing and there wasn’t much wind. Footing was excellent; almost no ice was left on the sidewalks.
Below is a couple of photos of the “sort-of” frozen Illinois River. In the second one, there is a barge in the distance and some geese (hard to see). This is less frozen than it often is at this time of year (mid January).
1) There are some “labrador black” squirrels in the grass next to MLK just as I was turning onto Moss. They’ve spread; I did not see them 20 years ago; about 5-6 years ago I saw a few in Bradley Park.
2) No runners or walkers on the bike path..with one big exception. As I passed by some flocks of geese, I noticed that they were very, very agitated; much more so than when it was just me. It turns out that the Bradley University Men’s track/XC team was out training (perhaps 5:45-6 minute per mile pace) as a group; I moved over for them and many greeted me. I could lie and say something about age, but when I was their age, my “cruise training” pace was 7:30 mpm-ish…considerably slower than they were going.
Still, there was a “cycle of life” aspect to this encounter though.
I am finally getting back on track, in terms of sports. Good thing too, as classes start up again next week.
Defined goal: sub 26 5K. I barely made that a year ago.
Priorities: running, walking, lifting, add some swimming (say 20 minute swims)
Today: 21:50 2 mile, which included 2:15 of 6.7 mph running
track: 8 x 200 with 200 walk recovery (25:37): 58, 57, next 4 were 55, then 54, 53. These were efforts; I tried to keep a “less glacial” cadence and to lift my knees a bit. Left hamstring is just a tiny bit tender.
treadmill: 24:50 to do 2.25 miles (walk .25, jog 2).
Just a bit of stretching afterward.
I felt better. Not great, but better. It is humbling to think that I averaged 54 seconds per 200 during my half marathon PR in 1999 and again in 2000, but that is how it goes, isn’t it? But baby steps. Baby steps.
It has been about 6 weeks since my blood donation. But it has been about that length of time since I did regular “hard” running, and the latter is a factor..as is the weight (192.8 after running..should be 188 or less).
But alas, I think that my body needed a break and so it got one. Now time to rebuild. Ugh.
Treadmill: 20 minutes easy, then 11 at 6.7, 4 minutes walk/jog..ok, mostly walk, 2:30 at 6.7, 2:30 walk, 7:30 at 6.7, walk, 1 min at 6.7, 2 min walk, 2 min at 6.7, 2 min walk, 3 min at 6.7, walk/jog to get 1:03:36 at mile 6. Total: 11+ 2.5 + 7.5 +1 + 2 + 3 = 27 minutes at 6.7, or just over 3 miles of “tempo” (or more intense than that?) running. Then 2 miles of steady walk.
I am just not in good shape right now. I can say it was my legs that felt heavy during the intervals; maybe I can do 15 minutes at this pace next week.
I sometimes wonder if I feel my age more than those who don’t workout regularly. One one hand, I can do more at my age than most can; for example I remember getting applauded as I went up and down these stairs about a half-dozen times:
It wasn’t hard for me.
On the other hand, I am acutely aware that my old 20-21 minute 5K is now 26-27 and that my old “10 reps with 200” in the bench press is now ONE rep with 200…10 with 170. 27 pull-ups in one set is now 15, and that is on a good day. Most days I do sets of 10.
So I have awareness….and with it, the attitude.
I do know this: I am improving from where I was a week or two ago, but wow..I’ve got work to do prior to the spring 5K races! The calculator says that I should be capable of 25:38 on a good day (based on 24:00 on my best day as a 49 year old) but I am not in shape for that yet. Maybe a month or two from now?
Tonight, Bradley plays Loyola at home. Loyola has a higher RPI and an 11-5 record. The lost a tight game (2 points) to NC. State, lost a shootout at Drake and got BOMBED by Illinois State. They are 5.5 point favorites, but the paper is picking Bradley.
We will see how Bradley deals with expectations. I don’t know what to think; I feel that Bradley can win this game, BUT that might be a fan’s wishful thinking.
Ok, my weight (199.5) alarmed me, but it was post breakfast, post “gallon of coffee” and a late dinner..and this was a different scale (Riverplex as opposed to Bradley U.)
Ok, excuses aside, my weight has to come down if I am to run effectively, and my comfortable “fleece lined jeans” are slightly uncomfortable. On other other hand, pull ups are still ok (they usually become more difficult) and I am getting stronger in all of the upper body lifts.
Today’s run: still some loose snow on the ground so I decided to go to the Riverplex and grind on the treadmill. I did the “Froggy”, starting at 5.2 mph and going up every 3 minutes (by .1 mph) until I got to 51 minutes (6.8)..and got a bit too tried and lowered the pace until 54 minutes, then inched it back up over 6.0 mph until I got to 6 miles in 59:4x. (21:50 at 2 miles; 4 miles in 37:50)
Afterward, I walked just enough to get to 10K (1:02:40) and then took it to the track to walk in lane 1, when possible.
55/8 laps per mile, so I did 4.07 miles in 55:35 (14:13, 13:51, 13:55, 13:35) or 13:39 mpm. The track was a bit of a zoo; you had a Wisconsin track runner in her tiny, super tight “not quite a bun-hugger) doing strides, elderly people, people coming to a complete stop, walk joggers, normal runners, normal walkers…and as it turned out, crowd for a length, then empty. But hey, 10 miles is 10 miles.
I went to try to get a benchmark mile …couldn’t do it. So I salvaged an interval workout out of it. I jogged 2 miles in 20:50 (including one .25 segment at an 8:57 pace), then tried to run…first lap was 2:04 and I was already suffering. So I walked and then did 400’s in 2:00, 1:58, 1:59. then 200’s in 0:58, 1:00. Total time for 2 miles was 23:02 (1.25 of running, .75 of walking). Then 11:10 mile on the treadmill to give me 5.
Then 5 sets of 6 goblet squats: 0, 0, 25, 30, 35, 7 x 210 leg press (machine). I don’t feel that bad. I am going to focus on this sort of thing (intervals, hills) for a month or so, and then start some training.
Then in February, I’ll see if I am ready for a hard mile. I was alarmed that the first 2:04 400 made me feel like puking (middle lane of Markin).
Weight after the run: 195.1…so that means perhaps 198?
Well, I finally turned the lights off at 11:13 pm ET; I can say that I enjoyed the New Year in a similar way to the ways I enjoyed it as a younger person…just retired a bit earlier. 🙂
And so I was up relatively early and got a 4 mile run on the treadmill; well…the first mile was a bit of a disaster (12:30 as I had to walk some of it)…24:06 at mile 2, then finished in 44:40 as I felt better and better.
I’ll report on our activities later; let’s just say that I am withdrawing some “spouse points” form the bank. BIG-league.
I did happen upon this article in the New York Times, which told about those in the “biggest loser” competitions..regaining their lost weight:
The results, the researchers said, were stunning. They showed just how hard the body fights back against weight loss.
“It is frightening and amazing,” said Dr. Hall, an expert on metabolism at the National Institute of Diabetes and Digestive and Kidney Diseases, which is part of the National Institutes of Health. “I am just blown away.”
It has to do with resting metabolism, which determines how many calories a person burns when at rest. When the show began, the contestants, though hugely overweight, had normal metabolisms for their size, meaning they were burning a normal number of calories for people of their weight. When it ended, their metabolisms had slowed radically and their bodies were not burning enough calories to maintain their thinner sizes.
Researchers knew that just about anyone who deliberately loses weight — even if they start at a normal weight or even underweight — will have a slower metabolism when the diet ends. So they were not surprised to see that “The Biggest Loser” contestants had slow metabolisms when the show ended.
What shocked the researchers was what happened next: As the years went by and the numbers on the scale climbed, the contestants’ metabolisms did not recover. They became even slower, and the pounds kept piling on. It was as if their bodies were intensifying their effort to pull the contestants back to their original weight. […]
Erinn Egbert, a full-time caregiver for her mother in Versailles, Ky. And she struggles mightily to keep the pounds off because her metabolism burns 552 fewer calories a day than would be expected for someone her size.
“What people don’t understand is that a treat is like a drug,” said Ms. Egbert, who went from 263 pounds to just under 176 on the show, and now weighs between 152 and 157. “Two treats can turn into a binge over a three-day period. That is what I struggle with.”
“All my friends were drinking beer and not gaining massive amounts of weight,” Mr. Cahill said. “The moment I started drinking beer, there goes another 20 pounds. I said, ‘This is not right. Something is wrong with my body.’”
Sean Algaier, 36, a pastor from Charlotte, N.C., feels cheated. He went from 444 pounds to 289 as a contestant on the show. Now his weight is up to 450 again, and he is burning 458 fewer calories a day than would be expected for a man his size. […]
Mr. Cahill started weighing and measuring his food again and stepped up his exercise. He got back down to 235 to 240 pounds. But his weight edged up again, to 275, then 295.
His slow metabolism is part of the problem, and so are his food cravings. He opens a bag of chips, thinking he will have just a few. “I’d eat five bites. Then I’d black out and eat the whole bag of chips and say, ‘What did I do?’” […]
Background on me: I had trouble with my weight off and on for my early life; I gained weight when I went to sea (in the Navy) and gained 100 lbs. in 7 years; 6 of them in graduate school.
I have been 185-200 lbs. since fall of 1995. I never eat between meals and do not eat sweets. I run, walk, lift weights and from time to time, swim and do yoga.
My remarks (personal experience only)
1. Working out DOES make my body “more efficient”; that is really part of the point of training. So my workouts really do burn less and less energy. And though working out does burn come calories, most of my workouts burn the equivalent of, say, 1-2 medium apples.
2. My metabolism has slowed with age; every 4-5 years I have to cut back on my food intake. My weight slides from 185 to 195 over the course of a year…and so I have to cut back my diet (“diet” meaning “what I eat” and NOT “temporary weight loss diet”).
3. Another reason I have to cut back: I am 57, not 37. Therefore I can’t workout the way I used to. Gone are the days of “2 mile open water swim” followed by a “14 mile run” as a routine Sunday workout. 🙂
4. Yes, some foods are like a drug for me; it is simply easier for me to avoid them all together (candy, certain types of chips, sugary drinks, pastries, beer, alcohol, etc.)
5. There is also a mental attitude. Many view “eating what you need” and “not getting to eat more” as deprivation. Why? No one says “oh great, I get to put more gas in the car”. I am not saying that I don’t eat stuff that tastes good to me, but my primary pleasures have to come from things OTHER than stuffing my face.
It was 36 F (just above freezing) and a sunny day, so I walk/jogged my 5.1 mile course, ensuring that I ran up each hill fast enough to get heavy legged, out of breath and to need a walking break at the top of each hill. The final 3 hills HURT. I also did one “flat” interval from the bottom of Cornstalk hill to the end of the parking lot, just prior to the footbridge. The faster segments:
Dog Park Hill: gate to crest
Cornstalk 1: gate to gate
Flat: gate to edge of lower parking lot
Cornstalk 2: gate to gate
Dog Park Hill: old bridge barrier to crest
Lower to Upper Hill: gate to first parking lot exit.
I felt heavy legs and some lung burn. I made it a point to lift my knees and to not overstride; I don’t want to strain a hamstring.
198.8 prior to weights; 197.3 after weights (and peeing away some of my morning coffee).
Weights: rotator cuff, light squats throughout
pull ups: 5 sets of 10 (I’ve done better, I’ve done worse)
incline presses: 10 x 135, 5 x 160, 10 x 150
military: 10 x 50 dumbbell standing, 20 x 50 seated, supported, may have forgotten my third set
rows: 2 sets of 10 x 50 single arm, 10 x 200 Hammer Machine.
abs: 2 sets of 10 yoga leg lifts, 12 twist crunches
headstand: lots of trouble at first; never got up and steady until AFTER abs, then when I finally got up there, it was good.
Then a 5.1 mile walk on my Cornstalk course.
I had better trim down some if I want to stay up the pack this coming spring:
- 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