Yeah, my shoulder is slightly sore. I might give in and take some NSAIDS, though I really don’t want to.
And I’ll confess something: I have some mild “anxiety” before my long run attempts; in my head I remember my failures and not my far more numerous successes.
But I got out there:
That took 2:53:47 (1:27:47/1:26:00) Though the return is downhill, I started to fatigue. Pace: 11:15 mpm.
Then I got a drink of water and kicked myself into walking my 5.2 mile West Peoria course (flat); pace was about 15:55 or so (just under 1:23 “by the day” time, which included breaks for traffic, etc.) My legs (calves especially) were like rocks.
Total workout: 20.6 miles in 4:13, or roughly 12:25 mpm.
The shoulder hurt a little; I had to tell myself to relax. There were a few runners out there including two beautiful middle aged ladies in the Tower Park building.
Now lunch and grass cutting (zzzzz) await…
Today’s workout: 5 mile run, 3 walk. Run: 22:30 treadmill warm up (2 miles), lane 2 at Markin: 8:51, 8:46, 8:42 (26:21), 27:36 for 25 laps..walked a bit on the last lap then chased a student. For most of the 3 miles…almost all of it I was solo and that was tough. But only the final mile felt bad.
Then 3.1 miles outside, walking.
Posts Gin and Tacos talks about a book that interests me:
Mike Konczal gave me a heads-up on Evicted: Poverty and Profit in the American City, a non-fiction tale of people in Milwaukee living on the bottom rung of the housing market: black families in the north side ghetto and white families in a trailer park that sits literally atop a biohazard. For a casual reader this book is a Rorschach Test, a study in confirmation bias; whatever your existing beliefs about the root causes of poverty and the underclass, you will find ample evidence to support it here. The most remarkable achievement is the ability of these stories to make the reader sympathize with everyone involved. You feel for the poor single parent living in a house with no refrigerator; then you feel for the landlord who stopped putting in refrigerators after six of them were destroyed or sold for beer money. You feel for the people who have to clean up foreclosed, abandoned, or evicted houses that resemble landfills. For a few pages I even felt bad for the cops – Milwaukee cops.
When it comes to poverty (or many other issues) we tend to get tribal and forget that there are reasons that different people feel different ways. It is so frustrating.
Marijuana: yes, I am for legalization. But we shouldn’t just assume that it is harmless; evidence is that it isn’t.
Today: Hilly Corntalk 8.1 in 1:26:54 (43:56/42:57). That is my best since January of this year, and the best I’ve done coming off a weekend of long stuff. But it is nowhere near what I’d need to have a really good performance in an upcoming race; in fact 2 years ago (when I was in the 24’s for the 5K) I did the same workout in just under 1:20 (pushing it a bit more though, and no, not after a “double long” weekend workout).
Last Sunday’s longish walk included a bit of bike trail, and the weather was good. Hence there were some fair-weather 10-12 mph cyclists out and about.
In big cities with more crowded trails/paths (Austin Hike and Bike, Chicago Lakefront), people leave you alone. But here, when these “family cyclists” come toward you: “Good Mooorning!” in that irritating, faux-cheerful voice. “Yeah, try getting your heart rate over 80 and see how cheerful you are” I often think. That just irritates the daylights out of me, especially when I’ve reached the “tunnel of concentration” that I often do in longer workouts …ok, sometimes it is the “tunnel of pain”.
I respond much better to a knowing nod and wave from someone who is also out working up a good, hard sweat (often running) and I always return these.
Hey, said it was an “irrational irritation”, didn’t I?
Update If you are a friend, I am NOT talking about you, ok? I enjoy greetings from friends, including those not working out at the time.
Today, I wanted to break in new shoes; my teeth were starting to rattle when I wore my old ones. They are still good for walking, dirt trail running and the treadmill.
So I chose courses that would keep me close to home; no problems though.
Basically, it was my West Peoria 8.1 plus my Bradley Park 5.1; that took me 2:27:41 to do. This included 43:11 at 4.05, 45:12 for the return leg (getting a bit warmer by now), 59:17 for the 5.1. I then walked the 5.1 course in 1:18:26, or 18.3 in 3:46:07, which was 14 minutes faster than last Saturday’s “run 15, walk 3” workout. My time for running 13.2 and walking 2 more was faster than my “run” 15.25 last Saturday by 8 minutes! (2:59). Ok, it wasn’t very fast, at all.
The run portion was interesting. I saw a bespandexed MILF on Sterling; we converged on the same intersection and I moved over. I had zero chance of staying with her. Then I saw a very purple Cassie at Heading and Western.
I didn’t even think about chasing her; I still had 9 miles to run at that point and I wouldn’t have lasted.
Then going up the Cornstalk Hill (on the way back) I saw 3 bespandexed MILFs doing “squat walks” up the hill..
My walk was at a 15:25 pace; a bit too slow but it was ok. If I do FANS (as I expect to), I’ll be walking a lot slower than that at times.
I have to cover for someone’s class, which cuts into my morning workout. Hence today I ran 5 miles over lunch (about 5.2 actually)
Good news: it was very pretty, though there was a breeze. I did 2 lower Bradley loops (1.22-1.24 miles each) in 21:39 (8:44-8:52 mpm) with the laps being 11:05/10:34. I walked the big hill coming out of the park after these two laps, and then slow jogged it home. Hey, 5 miles are better than zero.
I do have to get new shoes though as my teeth are starting to rattle as I run.
Think of this: suppose you have an ordered list of ingredients of a food stuff (say, water, salt, sugar, gelatin..), the weight of a serving, and the amount of say, protein, fats, sugar (nutritional information on the label).
You can use linear programming (and similar techniques) to determine upper and lower bounds for the various ingredients and have a phone application do this.
Why is this important? Some people have dietary restrictions (e. g. some can’t process phenylalanine) and therefore have maximum amounts of this substance they can have in their daily diet.
Workout notes: last night, 2 miles with Barbara at Building Steam (I am a “student” this year)
This morning: treadmill: 5.2-5.3-5.4-5.5 warm up (20 minutes: 1.78 miles)
Then 10 minutes at 6.7, 5 at 6.8, then 6.9 to mile 3, then every .25 miles: 7.0-7.1-7.2-7.3, 7.4 for 0.1
(I was at mile 2 in 22 minutes, mile 5.1 in 48:54, so 26:54 for 3.1 miles or 5K; or 28:54 for 3.32 miles)
walk/jog to get to 6 miles; then 1 cool down mile on the track (14:55, walking)
And that is really it for me.
She is not perfect. And I think that she isn’t a good campaigner.
But she is intellectual, thoughtful, smart and knowledgeable, which explains why she appeals to me more than Bernie Sanders does.
Unfortunately, “I can do the math” is not an inspiring campaign slogan.
I just ordered Peoria Chiefs tickets (vouchers; discounted) and finished an 8 mile run.
Wisconsin Primary: the Clinton campaign admitted that Sanders was probably going to win:
For weeks, this team has been knocking on doors, calling voters, and making sure that folks in Wisconsin know what Team Hillary is all about — but Ollie, the truth is, we were outraised and outspent last month, and we could very well lose the Wisconsin primary tonight.
You’ve been in Hillary’s corner since Day One, and I can’t thank you enough for that. If we can stay focused and stick to our plan, the nomination is in our grasp. Coming off a string of losses, our commitment to fighting for every last vote and every last delegate is going to matter more than ever.
Chip in $38 to help Hillary fight in New York, Pennsylvania, and every other state still to vote in this primary election:
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