Well, my weight has been stuck in the high 190’s for some time. The reality: last year, I did a LOT of 25-30 mile WEEKENDS (not weeks, weekends); this year I’ve averaged 35 running/walking miles per week, almost like clockwork.
No swimming, and yes, I’ve been lifting reasonably hard 3 times a week.
The result (TMI): a bit stronger my because of my goblet squats, the butt and thighs are stronger. This hasn’t helped me run faster, but my lower back feels better now that my butt is actually strong enough to contribute to my posture, just a bit anyway.
Today: typical: rotator cuff, pull ups (5 sets of 10..first set of 10 was dreadful and the last set of 10 was hard),
bench press: 10 x 135, 1 x 185 (shoulders felt a bit sore), incline: 10 x 135, 5 x 150 (strict, kept the hips in place)
military: dumbbell, standing: 10 x 50 (good?) 10 x 45, 10 x 45. Machine rows: 3 sets of 10 x 110.
Then I went to the treadmill: 2-2-2-2-2 warm up (5.2 to 5.6 warm up), the 2-2-2-2-2 second 10 (6.7 to 7.1); 10:56/8:41.
then leg weights: walk 1/2 a lap and do 5 goblet squats: 3 sets with 45, 3 with 50.
Last night: exercise with Mamma T. What a character: “You’re in trouble”. Me: “why”? “Because you’re here.”
Silliness: I love it.
Walk with the group tonight.
Sometimes I feel better with a second, post work (or lunchtime) walk; my guess is all this sitting isn’t good for me (on the days when I don’t teach much).
And no…when I run with a female friend, we do not look like that. Oh hell, yeah, “cute young woman’s butt” but to be blunt, at my age, it is better to chase after the more age appropriate women. They have bigger butts (a good thing from my point of view) and, at least as of now, I have a prayer of catching at least a few of them. Ok, most of them (NOT all).
Last week, I did a 2.5 minute on, 2.5 minute off workout and was reduced to walking some of the recovery intervals. So this time I decided to limit my “recovery” speed to 5.3 mph (11:20 mpm) and after a 10 minute warm up, 2.5 on, 2.5 off for the next 40 minutes (6.7 x 4, 6.8 x 4) and I was able to run all of the intervals, both the on and the off. But in the final 10 minutes, I did some walking and two .25 mile intervals at 6.9 (8:40 mpm). So I had 10 repetitions (8 at 2:30, 2 were .25 miles) with run recoveries for the first 8, walk for the final 2.
Then I jogged to get to 6 in 1:02:20, and 6.21 (10 km) in 1:04:30.
I feel good, and have enough time left to recover before my first running race of the year (an on campus 5K; I am going to get totally waxed as it will be a mostly student crowd (35-38 years younger than I) , but I’ll have people to chase throughout.
So for some levity…I call this “I am bummed out”:
On Facebook, I do a series of “You’ve been Dissed” memes; these are memes that make fun of my awkward past when I attempted to date. I had zero confidence in myself and always took rejection hard.
Now I can laugh. So I do. A few ladies allowed me to use their photos for such memes and when scouting the photos, I found a couple which brought back memories.
Back in the mid 1990’s (1995, I think), I bought my then ladyfriend (and currently wife) some purple spandex running tights. Here, she is wearing them in a play where she plays a Peg Bundy type character.
It turns out that she wore these when she walked a Race For the Cure; she also wore a “long shirt” (snicker) that did not quite make it all the way down; the result was “clear as a bell” VPLs…a nice triangle that I still remember. But alas, I had no camera at that time, but I think that from then on, purple spandex reminded me of that. And now to the photos for the memes:
The above was taken at the 2011 4’th of July Firecracker race. I was racing T during those days; this time the weather came up sweltering (I do poorly in heat) and I had not recovered from my double red cell blood donation. But I saw her at the starting line and foolishly went out too fast trying to keep her in sight. At the end, I was doing the “walk of shame”.
Then this is Cassie; we often swap workout stories and workout motivation, and she loves to take workout selfies. From time to time she tags me in them or will PM me with one. I felt that this one (purple spandex) would make a good meme.
Ok, I’ll focus on fun stuff for this post. Yesterday was the first day of the semester. While I’ll be crazy busy with teaching, I have three interesting courses (Calculus III, differential equations, second half of probability and statistics.) These are time intensive but feature interesting material.
My wife is away for a work trip. So I had the evening to myself and took Vickie (my yoga/exercise class teacher) to the Illinois State vs. Bradley basketball game. She is an Illinois State graduate.
But the game started at 8 pm so I had a chance to take the 5:30-6:30 exercise class, (core body/pilates type stuff) which Mamma T ably led. It didn’t break my heart to be lined up next to the very lovely Jennifer.
Friendship, sweating and fun…can’t beat it.
Then it was off to the Bradley Basketball game. Yes, Illinois State came in with an RPI of 27; Bradley’s was 212. Illinois State soundly defeated two teams (Wichita State, Loyola) who had dominated Bradley.
So what happened was no surprise; late in the first half ISU galloped out to a 36-11 lead and cruised to an easy 69-49 win…the game was more lopsided than the 20 point spread might indicate.
I think that ISU can win a game or two in the NCAA tournament.
But it was fun to spend time with Vickie and the visiting ISU fans.
She is saying “Go Birds”…
High energy prior to the game: 7700 plus (though the place holds 11000) The schools are only 45 miles apart, so many fans were visiting ISU fans.
And the reality:
Still, Bradley has equaled its conference win total from last year, and I STILL expect to see 3-4 more wins in the conference. Bradley HAS made progress; we just aren’t ready for such a strong team.
yesterday: Cornstalk hill 4 mile walk. PM: the exercise class I talked about. 🙂
Today: early am: weights. later am (after my 9-10 class): 4 mile walk; same as yesterday
Weights: rotator cuff, pull ups (4 sets of 10, then 1 more)
bench press: 10 x 135, 5 x 190, 8 x 175
incline press: 10 x 150
military press: 10 x 50 standing, 20 x 50 seated, supported (left elbow/forearm pain late), 10 x 110 machine with rotated grip
rows: 3 sets of 10 x 50 each arm
headstand: rough…had trouble getting into it, fell over once, and the second time, never got steady.
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:
Yesterday, I “ran” a 10K in 59:07. When I finished the race, the announcer said “welcome back Ollie”; evidently they noticed my hiatus from running races. It was the marathon and my preparation for it.
Miles: 9:10, 9:50, 9:24, 9:02, 9:26, 10:17, 1:55 (final 0.2). Guess which mile was net uphill and against the wind at the same time? 🙂
Yeah, I was unprepared and so I went at a “just don’t blow up” pace and tried to pick it up at the end. Yes, it was an effort but I did not take a “race risk”. But yeah, I faded just a little but never slowed to a walk and though my finish place was “deplorable” (36/58 overall, 20/28 among the guys, 4/6 in my age group), at least I was close enough to “the pack” to have people to run with at the end.
But it was good to “run with the group” and chat with my running friends.
I need to do more runs at this intensity. This 11:30 mpm bullshit that I usually do in training isn’t going to cut it.
Today: weights only (not that sore) and I was stronger than anticipated. Have I gained weight? (that would explain my 10K time)
rotator cuff, pull ups: 10-15-10-10-5 (ok, not much rest in between sets), bench: 10 x 135, 5 x 185, 10 x 170 (strong), incline: 10 x 135
military: 7 x 50 dumbbell standing, 20 x 50 dumbbell seated, supported (strong), 10 x 200 machine, rows: 3 sets of 10 x 50 each arm.
headstand, 2 sets of 12 twist crunch, 2 sets of 10 yoga leg lifts.
This was posted at the official run Facebook Page from the awards ceremony. No I did not win one, nor did I deserve to. But had I just told them at the finish line that I really did the 5K instead of the 10K, and used my 10K finish time, I would have “won” one. 🙂 (and been just as unworthy of one). I love statistical quirks.
Workout notes: so-so; my “treadmill tempo” went better than last week but not up to snuff: 11:03 mile 1, 10 min. at 6.7, 10 min. at 6.8, then 5 minutes at 6.9 before I gave into it and walked a bit; 38:10 for 4 miles (27:07 for 3). Hey, 25 minutes isn’t a bad tempo run, but I just was not into pain today. Then at 40 minuted (4.1 miles) I got off and walked 8 laps in the inner lane (15:30) to cool down.
Next week, I’ll do better.
Yoga pants: You know the drill: some old curmudgeon wrote a letter to the editor expressing his opinion about yoga pants. OF COURSE, someone took offense and there was a yoga pants parade to “protest”. Photos:
I suppose I should laud the yoga pants wearing women for their …well, wearing yoga pants. 🙂 Seriously, check out the article I linked to. Sometimes I think that there is a certain “status” one attains (in some circles) by being “offended”. 🙂
Yes, you have the right to wear what you want (within reason; e. g. you can’t walk into a bank with your face covered) but you don’t have the right to have your attire accepted by other people.
Workout notes: treadmill 4 mile run; tried to warm up a little bit quicker but my first attempts at 6.7 mph (1:30, 2, then 5 minutes) were a bit ragged. I was at mile 2 in 21:06 or so; I finally got to 6.7 again at 24 minutes into it and was able to throw in 6.8, 6.9 and 7 at the end. Total time: 38:36 for 4 miles…then some free squats.
Run notes: I have a feisty friend who (teasingly?) admonishes me to not check out her butt; when she passes me she turns and says “eyes up…my eyes are up here”. So seeing this yoga photo made me chuckle..and I made this meme:
The start of the semester is rapidly approaching. Back to my academic routine…ok…sort of. I goofed off and watched some streaming Olympic boxing. The mainstream TV coverage sucks, as usual.
Workout notes: 188 after my workout. The workout:
pull ups: 15-15-10-10 (strong)
squats: 4 sets of 10: (0, 0, 45, 65), goblet squats: 4 sets of 5 with 50
bench press: 10 x 135, 4 x 185, 8 x 170
incline press: 10 x 135
military (dumbbell), 7 x 50 standing, 15 x 50 seated, supported, 10 x 40 standing
rows (single arm) 3 sets of 10 x 50
abs: 2 sets of 12 twist crunch, 2 sets of 10 yoga leg lifts.
5K walk afterwards (too pretty not to).
Women’s Beach volleyball:
Wife : “who is winning?”
Me: “I don’t know”
Wife: “who is playing?”
Me: “I don’t know; red bikinis vs. green, I think”.
Yes, Lara Kauss has a Flickr photo spread with lots of photos like these.
Workout notes weight: 191 prior to working out (gym scale). That’s too heavy.
pull ups 15-15-10-10 (strong again)
incline press: 10 x 135, 5 x 160, 10 x 145
military press: dumbbells: 7 x 50 standing, 12 x 50 (seated, supported), 10 x 40 standing
rows: 2 sets of 10 x 60 dumbbell, 10 x 110 machine
abs: 2 sets each: vertical crunch, sit back, twist machine (10 reps each)
weightless squats: 5, 7, 10
barbell squat: 2 sets of 5 x 45 (not kidding)
single leg deadlifts: 3 sets (5, 8, 8)
Waling: lane 1: 12:24, 12:07, 12:05, 11:38, 1 extra lap for 49:39. Focused on pushing off with the toes and getting my feet under me.
I’ll keep at it…don’t want to miss this (click on the thumbnail to see at the source). That is one advantage of running so slowly; I didn’t see women this size when I ran 19-20 minute 5Ks. I certainly see them now.
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