Well, isn’t that a hoot: this is my “2 free tickets” game, and I can’t find anyone who even wants to use the ticket my wife isn’t using! Well, at least I have “dates” for the next three games (Nebraska, Wisconsin, Ohio State)
But I did take advantage of the late start to get in a local 5K run; this is the Tippet 5K that I’ve done several times.
The course is slightly long (3.16-3.18 or so); that makes up for last weekend’s 3.03 “5K”. The weather was perfect; cool and sunny.
Time: 26:54 (I was 16:54 at the turn just past 2 miles) Place: 12 out of 35. Funny how I place higher in races where there are more alumni than students. I felt good though I had no chance at catching my two “faculty” targets; and a young guy and another faculty guy got me at the end.
Here are previous times on the same course. This trend is…troubling. :-)
The average exhaustion of a man’s power to avoid death to be such that at the end of equal infinitely small intervals of time he lost equal portions of his remaining power to oppose destruction which he had at the time of commencement of these intervals.”
This was written by Benjamin Gompertz in 1825. What this means: the force of mortality increases exponentially, or put another way: the decline to due age is the exponential of an exponential.
One might write: where is your ability to carry out some physical task which stretches your limits.
I’ve noticed that I am at about 80 percent of what I could do as a young man, both in weightlifting (bench press at roughly this body weight) and in the 5K (3 mile) run. I base this on: when I wasn’t especially focused on weight lifting, I could bench press about 250 pounds at my current body weight. Now I can do 200.
When I wasn’t especially focused on running, I could run 3 miles in about 19:45..roughly a 20:30 5K. Now, on a good, cool day, I can do 25:30 (this spring). That is about 1.25 times longer, or an increase of .
I might be morbid enough to see if I can gather data from earlier to compute a fit to a Gompertz curve.
I have to admit that races sometimes trouble me. On one hand, I still enjoy them and I enjoy seeing people. On the other hand..well..let’s just say that when I saw the photo in the paper, I saw the size of the runners and knew that I wasn’t in the photo. If someone is younger and around me, they are probably reasonably heavy:
I’d say somewhere between these two runners:
The days of my finishing around younger people who look like runners are over and are not coming back. The days of my lifting with younger guys who look like lifters are gone as well.
Ok, something positive: I finished two boring administrative tasks (one more to go), and I have tickets to a baseball playoff game tonight! Weather should be great…
Weights (weight: 183.5 after the workout)
pull ups: 4 sets of 10 then one more after presses
bench press: 10 x 135, 4 x 185 (strong), 8 x 170 (strong)
incline press: 10 x 140
military presses: 2 sets of 10 x 85 barbell, 10 x 40 dumbbell
rows: 2 sets of 10 x 60 dumbbell (each arm), 10 x 110 machine
pull downs: 3 sets of 10 x 160
running: treadmill; increased the speed from 5.2 every 2 minutes: 11:05, 21:20, 30:40, 31:40 for 3.11 miles (5K)
bicycle: 15:30 for 4 miles
yoga: about 15 minutes worth; head stand is now easy.
Workout notes: 4 mile run outside (untimed); I ran past the Bradley track team doing strides.
Then 2 miles on the track: 8:53/8:46 (17:39) which wasn’t that easy (lane 2)
Then 15:15 on the bike (4 miles) to make the knees feel good.
This anti-Karl Rove tweet by Trump amused me.
And, Bill Maher’s comments about Mr. Trump’s success amused me too:
I think people are asking the wrong question about Donald Trump. It’s not “why,” it’s “why now?” It’s not as if “me build big wall” is a new idea. So why this Republican primary cycle? And the answer is that serious, committed racist know-nothings have nowhere else to go.
This is so crazy-obvious that it’s right in front of us and no one has seen it: For true, hardcore xenophobes – you know, “the base” – the current crop of Republican candidates is too diverse. They look the same to us, but that’s because we’re not a lynch mob.
Here’s how they look to white supremacists… I’m sorry, I mean “commonsense conservative patriots who want their country back”
Surf to see what he says: he points out that the serious bigots would have trouble with the remaining candidates; troubles that we liberals wouldn’t see.
But I should also point out that Trump’s positions of taxing the rich, strengthening Social Security and repairing our infrastructure ARE popular with the Republican base, even if loathed by the economically elite Republicans.
Well, this 18.2 took 4:38 to do; my pace was 15:15 mpm which was slower than I wanted. I think that I lost focus on the long uphill segment starting at Springdale Cemetery. It was cool; I saw a few others out there. The threat of rain kept a few away.
But my “after a decent 5K running race” training walks are always a bit slower than those I do “fresh”.
In Columbus, Ohio for the night. On my trip from Peoria to Cleveland, I took the southern route (30 miles further). No tolls, better road, far, far fewer trucks. It is well worth the extra half-hour.
I went off the highway for gas and saw a “Slow down, runners ahead” sign on the road off of the highway. At the gas station there was a young woman in spandex: tiny crop top and tiny spandex shorts; I asked her if there was a race going on. She said that she didn’t know but thought that sign was for the trail.
Last night: I saw a Chiefs baseball game. They won 2-0, though the opposing catcher was 5 out of 6 in catching Chiefs stealing bases (all 5 attempts to steal second were “throw outs”)
In the morning I walked 10.45 miles (the course you see, plus two extra goose loop laps (about .7 extra) in 2:30:40; it was 82 F, 67 percent humidity at the finish.
Well, we had a lunch date with a friend and I got a latish start and, well, I didn’t feel super when I started out. But I went out anyway.
It was sticky (75 F, 84 percent humidity at the start; 85 F, 67 percent humidity at the end. But it wasn’t raining. Out: I was at the 7.91 mile mark in 2:03 (15:35 pace) and I made the return trip in 1:54 (14:25 pace); then I added a 90 seconds out, 90 seconds back along Cooper to get me to a full 16 miles.
1. A couple of young men saw me walking back and said “he is powerwalking like a MOFO”…and it was said in a cheerful way. I remarked that I had 15 down at that point.
2. Along the trail between Affina and Bishop Hill, there are some green frogs (rana clamitans) that were just croaking their hearts out.
3. A couple of cute GILFs were riding their bikes and came up on me and said “on your left” which sort of startled me. One said “I’m sorry; I didn’t mean to startle you” but I was pleasant.
4. The return trip was 10 minutes faster than my out trip, even though I really didn’t have that much of an elevation change advantage.
5. My knees and legs felt great during the walk, but I “felt it” afterward. But yes, this was one of my better “longish” walks over the past 5 years or so.
I think that I’ll do this sort of alternating; maybe 20 next weekend, then 16 the weekend after that and keep that pattern up until it is time to taper for my October marathon (Peoria). I might take on a winter challenge; either a straight 50 mile event (15 hour time limit and a paved bike path course) or perhaps one of those “Saturday/Sunday” marathon challenges. I am not sure; I need to see how my training goes. Or I might enter a 55 hour event with the goal of getting 100 miles in under 48 hours (easy bike path course). Who knows. But I think that for right now I need to focus on walking a “respectable” marathon (read: sub 5:30 in good weather).
Workout notes: I woke up sore and stiff.
TMI to follow (for my own records): I had my first BM since before the 24 hour race started; not sure what that means except that I didn’t eat that much during the race.
Back to not TMI: I figured that I’d do some light exercise. I jogged 2 miles on the treadmill in 21 minutes (11:05 first mile; sped up on the second; first 4 minutes were HARD for me but then I loosened up.
Then I went walking for 22 minutes in the Minnesota Wildlife Refuge just across the street; I made some crows very angry though they did not dive bomb me.
So that was 2 miles of running; 1 of slow hiking.
There is something about my ritual of pressing “reset” on my watch after a race; that means the last race is really over and it is time to think about the next one.
Seeing the Centurions inspired me but I have to remember that isn’t going to happen for me; if I ever want to walk 100 miles again, I should think about a 30 hour time limit and train HARD for it.
A few more photos:
Somewhere around mile 20 (I’ve moved my number to the front); my form has already started to fall apart (over striding, bent forward); that is a conditioning issue from not doing enough long walks. I said that this was “participatory” (and they didn’t judge knees at this race, thank goodness).
Early in the race, coming off of the gravel section.
Early in the race; note my support leg is nice and straight.
Workout notes well, workouts for the next 2-4 weeks will be lighter than normal.
Weights: 3 sets of 10 pull ups
Bench: 10 x 135, 1 x 185, 1 x 195 (hard), 3 x 180, 10 x 155 (rotator cuff)
pull ups: 1 set of 10, 2 sets of 5
military: standing, 3 sets of 10 x 40 dumbbell
rows: 2 sets of 10 x 200 Hammer
pull downs: 2 sets of 10 x 150
That isn’t that much easier than normal, but it is a start.
Then running (pouring rainstorm outside)
treadmill run: 3.11 miles (5K) in 28:56; first mile was 11:04 then 2 miles in 17:00 (.5 6.8, .5 6.9, .25: 7-7.1-7.2-7.3, .11 in 7.4)
1 mile walk on the track (started going the wrong way for Tuesday: I was using Monday’s direction) Ooops!
Afterward, my legs felt refreshed.
The bench press (195) was my best of 2015; I am going to have to see when the last time I got 200. In August 2013 I got 205. (August 23). I haven’t seen heavier since then.
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