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.
Highlights: 3 times around the Goose loop (almost) plus one out and back.
Temperature: overcast, high 50’s, some breeze. I didn’t exactly push but I was very slow; 15:47 pace. The last uphill leg was 39:29.
Reality: my “just walking” pace was 14-14:30 mpm back in 2004-2005. Now it is 15:30-16:00. That pretty much coincides with the increase in my easy running pace. Over the past decade I’ve suffered about an 11 percent slow down.
So I can either accept it or quit. And the latter isn’t an option. :-)
And the good news: I enjoyed the walk.
I went to a 5K run; after I finished I stuck around for the food, the raffle and the awards. They called people up to get medals…by “age group.” Then I noticed that they did not call my name.
I went up to ask why. They told me that the fastest man, the fastest woman, and the fastest person in each respective age/sex group gets an award. The FASTEST.
Now how is that fair? I was out on the course longer than my age group winner (a whole lot longer!). I pointed out how unfair that was!
The race director told me that the age group winner could get like me by gaining weight and reducing his training. That was uncalled for!
Then I saw the race results. They were listed by time….in order of finish…with the fastest runners listed at the top!
Why, that makes me feel bad! Such practices should be stopped immediately!
I can’t use the gym anymore either. In the weight room, they have all of these big plates for the barbells:
And you have guys doing bench presses with 3 (or more!) of these on each side of the barbell.
That makes me feel bad!
I’m writing a petition to the gym to get the excess 45 pound plates removed so that there are only 2 per bar; I am tired of getting shamed.
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