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.
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:
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.
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.
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.
Workout notes: easy 4 mile run (Cornstalk 4) then weights:
pull ups: 5 sets of 10 (strong)
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.
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.
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?”
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.
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)
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:
- 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
- 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