Finally, my body weight appears headed down. Hopefully my performances will pick up
Weights rotator cuff
pull ups 15-15-10-10
squats: 3 sets of 10 (0, 0, 45), 4 sets of 5 goblet (25, 35, 50, 50)
bench press: 10 x 135, 4 x 185, 8 x 170 (empty gym so kept it safe)
incline: 10 x 135
military (dumbbell) 7 x 50 standing, 15 x 50 standing, 10 x 40 standing
rows: 3 sets of 10 x 50 (single arm)
2 sets of 12 twist crunch, 10 yoga leg lifts
headstand: so so
Then I walked the Conrstalk classic course to and from the gym; got 4.04 by Map My Walk. 15:40 pace…it was a deliberate walk.
It appears that my “base” walking pace is 15-16 mpm these-a-days as opposed to the 15 minute miles it once was.
This was absolutely ghastly running weather. I started at the Riverplex with the idea of doing a few treadmill miles toward the end. But then I changed my mind…bad mistake.
1:31 for 7.27 miles out (12:30 pace), throwing in walking every 10 minutes or so. Back: 2 hours, on the button (16:30 pace); I mostly slow walked and did a short occasional jog.
I did see a hawk and a snake.
Anyhow, I do not regret my decision to can the workout midway through.
And 14.5 miles in the heat is better than 0.
Later: we went out to Barbara’s oldest son’s house; as usual the outing was extremely pleasant.
Yes, I did sneak in that final shot.
I was thinking of cutting it short anyway and, when I saw the storm clouds roll in as I turned out of the Cemetery, I headed home. It was sprinkling but I figured I had time for…just one more mile (or 0.8 miles actually). Nope; I got drenched for about 6-7 minutes of my walk.
(This is Cassie’s photo of the rain rolling in)
5.3 in 1:21, or 15:17 mpm. It didn’t feel bad.
Last night: The Chiefs beat the Great Lakes Loons 4-3. And it was more “developmental league” stuff. The starter pitched well for the first 3 innings; “3 up, 3 down” and left with a 2-0 lead. The Loons didn’t get a hit until the 5’th and still the Peoria pitching kept them at bay. The next relief pitcher threw 4 more scoreless innings.
Then came the 8’th when the second relief pitcher comes in…all is well until the top of the 9’th. 2 outs, then a walk then a double where the Chiefs *almost* throw out the runner who scored from second.
One runner on base, 2 outs, still 4-1 and the Chiefs bring in another relief pitcher. I see who it is and say “oh no!” I remember that he didn’t do well the last time I saw him. (but his ERA is actually 3.38 and his last 10 outings weren’t bad at all….as a fan I only remember the time he didn’t do well).
Then, in succession: home run (4-3), two singles and a walk; now the bases are loaded and it is 4-3. But the pitcher strikes out the final batter.
Overall: large crowd; fun time.
I weighed 195.5 this morning on the bathroom scale; just over 190 on the gym scale after walking 5K. Is this bloat?
Weights: bench press was very weak; everything else was ok
pull ups: 5 sets of 10 (good)
squats: 2 sets of 10 weightless, sets of 6 with 45, 65, 85. The last set was work! Legs are very weak. Good depth on most.
bench press: 10 x 135, 2 x 190, 2 x 190, 7 x 170. Just not into it.
incline press: 10 x 135
military: dumbbell, 8 x 50 standing, 15 x 50 seated, supported. then 10 x 200 machine.
rows: 2 sets of 10 with dumbbells (single arm) 50, 60, then 10 x 110 machine.
headstand: good this time; very easy.
abs: 2 sets of 24 crunch, 12 twist crunch, 10 yoga leg lifts.
Walk: 5K (heat conditioning, getting used to the toe off)
I just don’t “feel right”.
Weather: summer; it has been worse. 71 F, 70 percent humidity at the start, 80 F, 58 percent at the finish.
The course: to the Rivertrail, around the goose loop to the ball field (and around the wall) and back, with one extra goose loop and one “under the bridge” diversion. I included a 3 mile “out and back” spur on the trail and added a single one mile loop through Bradley campus.
Time: 3:47, or 15:40 mpm. The final mile was..15:38 so just call me “Mr. Consistent” (and “Mr. Slow”). I just had zero “pop” in my legs.
1. The birds didn’t bother me. I didn’t get dive bombed this year.
2. I did surprise one ground hog.
3. On the trail I passed a very slow jogger..who immediately sped up to get ahead of me. He didn’t go very far.
4. On the way out, along Cooper St., I saw someone who had one of those super loud leaf blowers…one of those “back pack” deals who was using it on his roofed porch, which amplified the noise. This was about 7:45 am on a Sunday morning…I am so glad I don’t live next to that person.
This wasn’t my best walk and this wasn’t my best week of running/walking. But it was still a 40 mile week, which is better than a zero mile week. And it featured a 5K race, 2.5 miles of “faster” running, and a 10 mile and a 14 mile walk. So it wasn’t “for naught”.
There was some construction that added .2-.3 miles to the course. And no, the detour was not marked all that well.
But I knew more or less how to get back.
Yes, it was muggy: 79 F, 84 percent humidity at the start, 84 F, 74 percent humidity at the end.
But I completed the course in 2:24:27, walking the last 2 in 27:18, and the final 5 in about 1:09. The pace averaged about 13:50 as I had people to chase.
The west part of the course was about normal (reasonably well used); the east part was more or less empty (save one encounter on the narrow Longhorn dam sidewalk, where another walker and I converged at almost the same point).
Of course, there was construction but the completed parts (90-95 percent of it) looked very nice.
This is the final 2 miles; 1.5 miles or so are on this boardwalk.
Ironically, I saw a bunny on the course! You see them all over the place in Peoria, but this is the first time I’ve seen one on this course.
Observation: no one appeared to greet anyone on the busy west side; on the east side greetings were common. There must be some traffic density at which point people want to greet others. There were people of all kinds out there, including university runners, high school teams, competitive runners, fitness runners and walkers.
I can also say that while I was no speed demon, I was happy with the workout. And yes, give the weather, walking the course only took 15 minutes longer than it would have to “run” it…and I felt a whole lot better afterward.
Workout notes: easy 4 mile walk (Cornstalk course) prior to getting on the road.
My original plan was to catch the Cardinals vs. Brewers on the way down. But when I saw the iffy weather I knew that there would be rain delays. So I skipped the game and it was good thing; I would have left St. Louis 2 hours ago had I not skipped.
So now I am in Pryor at a Days Inn. Not bad, for the price.
I’ve driven in and out of thunderstorms most of the day; here is a shot from the McDonald’s over I-44 near Vinita, Oklahoma.
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