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.
Workout notes: yesterday, 4 mile walk.
Today: weights only: rotator cuff, pull-ups (15-15-10-10), bench press: 10 x 135, 5 x 185, 10 x 170, incline press: 10 x 135. Military: dumbbell, 10 x 50 standing, barbell: 7 x 95 standing, 10 x 85 standing. rows: 3 sets of 10 x 200 Hammer Machine. Headstand, 2 sets each of: 24 crunch, 12 twist crunch, 10 yoga leg lifts.
I am a bit up in weight (193 bathroom scale on waking up; about 4 pounds too much) but, ironically, this is NOT showing up in pull ups. Usually when I’ve gained weight, pull ups become more difficult. Now, they are actually getting *easier*. What gives?
Yeah, I’ve talked a lot about Steamboat. No, I am NOT prepared for the 15K, though I’ve done more long runs than I have in years. But those were low intensity runs, aimed at building a base to train for a fall marathon. And while I did an ultra two weeks ago, my performance was pitiful and didn’t take much out of me.
Weather forecast is for 65 F, 73 percent humidity at the start, with low 70’s, 67 percent by the time I finish. While this is far from ideal, there have been much worse weather for Steamboat.
So, while I am expecting my usual poor performance, I am, well, excited about it. It is rare for me to get excited about a non-goal event.
Barbara is walking the 4 mile (first time in several years) and I am happy for her. She was once worried that she’d never be able to walk a 5 K again, and now she will tackle 4 miles. Perhaps that is one reason I am a bit more pumped than normal.
By this time tomorrow, I’ll be bitching and whining about how much this race sucks.
One Steamboat Memory I was jogging back home after one of my usual Steamboat disasters. This guy in a suit comes out of a building to see a couple of the elite women walk past him; they were clad in the usual “bun hugger” running attire that the elite women runners often wear.
He saw me and said “I can see why you like running”. I laughed and replied that, aside from the warm ups, I am nowhere near fast enough to see such women during a race. Of course, I do NOT complain about the women I actually do see; I rather like the hot grannies and moms that I actually do get to see.
And make no mistake about it: I am grateful that I can “do it at all”; there will come a time in my life when I am no longer able to.
1998: 15K 1:08:22 183/844 (sticky) Was running just under 20 for 5K in those days. 22:50/23:05/22:27, 29/71 AG
1999: 15K 1:07:53 place was a bit worse; roughly 20:40 for 5K in these days 22:38/23:01/22:13
2000: 4m 27:51 After a 10K/half marathon double and 1:35 half a few weeks earlier.
2001: 4m 29:13 Lake Geneva Marathon 3:40
2001: 15K 1:11:16 (126/381) Fall 15K 23:20/24:04/23:51
2002: 4m 43:15 (walk)
2002: 15K 1:14:33 (run; fall) 167/405 24:10/25:07/25:16
2004: 4m 33:10 (two 24 hour walks in May; 101 and 88)
2005: 15K 1:23:13 (26:40/27:39/28:43) McNaughton 100 in April, Marathon on Memorial Day.
2006: 4M 42:10 (walk), FANS 24 in June (83 miles)
2007: Walk with Barbara
2008: Walk with Barbara
2009: run 1:27:23 (9:22 mpm) Place: 519/726 29:21/29:49/28:43, 34/43 AG
2010: walk 4 miles 39:32.
2011: walk 15 km 1:48:02 37:12/36:24/34:26
2012: run 15 km 1:36:55 29:26/33:54/33:35 679/835
2013: 15K 1:29:04 (29:34/29:53/29:38) 40/50 AG, 552/866
2014: 1:29:57 (29:22/30:46/29:49)
2015: 1:34:28 (30:49/32:49/30:50) (2 weeks after FANS 59.9) 579/804, 376/461 males, 173/219 male masters, 36/43 AG
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