Workout notes: ugh…legs were sore and …while not dead, did NOT feel good.
So I took it on the treadmill for 10K (6.21 miles), starting at 5.2 mph and increasing speed by .1 mph every 5 minutes until 50 minutes, then 6.2-6.5 for the last 10 minutes (increasing every 2.5 minutes). That got me to 5.75 miles in 1 hour, then to 10K in 1:04:40 (machine gives you 5 cool down minutes).
Then I walked outside. I didn’t time myself nor did I have my smart phone; I figured this was “about 2 miles”: ha ha ha ha!
Academia I applaud the University of Chicago for this. They notify their incoming freshmen that there are no “safe spaces”, “trigger warnings”, etc.
Friendship Yes, a lack of friends can be deadly. Ironically, those who complain to me about loneliness have done their best to make it impossible to be friends with them to begin with.🙂
Yes, Lynn, I did show up for my first class and taught it…with my shirt inside-out. It was a Bradley polo.
I am doing the usual adjustment to the academic year routine (up early to workout prior to classes)
Weights: rotator cuff, squats (a few with no weights, a few with 25s, then 2 sets of leg presses)
pull ups: 15-10-10-10-5
bench press: 10 x 135, 5 x 185, 9 x 170
incline press: 10 x 135
military: 5 x 50 dumbbell (standing..had trouble), 15 x 50 seated, supported, 10 x 40 standing
rows: 3 sets of 10 x 50 dumbbell (each arm)
abs: 2 sets of 12 twist crunch, 10 yoga leg lifts
headstand (not so good)
Then 25 laps of lane 1 in 42:12 (1:40 for the last lap): 13:37, 13:26, 13:28. There were some young women lapping me every other lap or so…yes, they were track team members (6:30 pace of so for them).
So my true pace was 14’ish…which was my old 100 mile walk pace. Sigh. No, this didn’t kill me but it was not a super easy stroll either.
So for a bit of “mathematical physics” humor:
So go ahead and unfollow this blog.🙂
1.5 hour department meeting, plus an extra 20 minutes for us older folks…
Workout notes: run on the treadmill (to break in new shoes): 5 minute segments for the first 50 minutes (0.5 incline)
5.2-5.3-5.4-7.0-5.3-7.0-5.3-7.0-5.3-7.00, then walk jog for 4 minutes, 6.7 for 3, 6.8 for 2, 6.9, 7.0 for 1 minute each; 6 miles in 1:00:04
3 mile walk (I think) and it felt good…until I tried to get up after sitting down. It WAS work but work that left me feeling refreshed.
Time: about 52 minutes (by the time of day), or 15:0x ish minutes per mile, which felt like the pace I was walking.
The semester is on the verge of starting and I am almost finished with long distance training for the marathons.
This weekend was sort of rough; the treadmill workout took something out of me yesterday and I started today’s walk “on fumes”.
I walked last Sunday’s course, this time in about 4:05. My bottle popped out as I jogged across Knoxville and my bottle was ran over by a car. A replacement is only 10 dollars though.
I did see the lovely Cassie early on during my walk; she was running 7 miles with friends.
This was slower than on the same course as last week. But I had a tougher workout on Saturday.
Yesterday, weights only.
pull ups (5 sets of 10)
bench press: 10 x 135, 4 x 185, 8 x 170 (lazy)
inline press: 10 x 135
military press (all with dumbbells) 7 x 50 standing, 15 x 50 seated, supported, 10 x 40 standing
rows: 3 sets of 10 x 50 (each arm)
squats: lots of sets of 5 free squats (focus on posture), 2 sets of goblet squats with 25, leg press (1 set with 150)
abs: 2 set of 10 yoga leg lifts, 12 twist crunch
physical: got it done; PA said that I need more flexibility in my hamstrings and IT band. Note: I weigh what I did in 2013 (with shoes and clothes).
Today: there was a thunderstorm with threats of hail prior to my going out, so I opted to do a treadmill workout at the Riverplex
first hour: 5.2 mph, 1 mile, then for the next 4, I did .25 hill, .25 at 0.5. 1, 1, 1.5, 1.5, 2, 2, 2, 2
second hour: started at 5.2, 2, 2, 2, 2, and then I started to fall apart a little. I did some 5.3 run, 3.7-3.8 walk to get to 5.1 miles in 1 hour
third hour: 5.2 for one mile, then did run/walk (5.3, 3.7-3.8 for 0:30-1:00) to get to 5.01 miles in 1 hour.
I was a sweaty mess and very tired. While this wasn’t complete physical torture, it did play with my head and make me very tired.
Note: I got new running shoes; I’ll break them in during shorter runs.
Classes start Wednesday. I’ve made up some quiz templates.
Workout notes: Monday: weights only. Tuesday: 4.4 mile walk at 14:33 mpm. A runner saw my ultra marathon t-shirt and struck up a conversation; she did 87 miles at Burning River this past spring.
I’ve been on the road helping my daughter move in for her final year of undergraduate education.
I pulled in for the night just 2 hours east of home; I was getting tired and beginning to be too fascinated by the road lights…
So I should be on the road soon. It will be time to prepare for classes, take care of some administrative bull-sh*t, get in a workout and maybe a baseball game, weather permitting.
No, I haven’t gone this far…YET…
But it has gotten to the point where I tell my “favorite half-dozen” Facebook friends (aka: “stalking victims”) when I’ll be on the road, off line, etc.
So, I’ll check out the news and get on the road.
Yesterday, under the guise of “running”, I shuffled 15.3 miles in 3:16. It was 74 F at the end, though the humidity was 99 percent.
Today, I walked 15.3 miles on a similar course. It was 83 F when I finished, but only 52 percent humidity.
It felt better, though it was hotter. Yeah, covering the ground took me 40 minutes longer but I felt so much better; going 11 more miles wouldn’t have been that hard, I don’t think. Pace: 15:27; not at all fast but I was ok with it being it was after a long run day.
Humidity makes all of the difference in the world.
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.
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