It was humid: 79 F, 82 percent at the start, 85 F, 69 percent at the end. But I walked my Cornstalk 8.1 plus 2 more (extra double back from Main/Parkside down to lower Bradley Park and one non-cornstalk loop) in 2:15:48 (roughly 10.1-10.2 miles); my 8.1 segment was 1:48:42 (54:57/53:54), 2 miler was 27:06 and the finishing 1.03 was 12:39. My knees: probably not 100 percent legal, but they were not terrible either.
Weight: 188.5 prior (after really drinking a lot), 182.0 after. That is about right for me; 2 hours of moderate aerobic activity sweats off about 6.5 pounds. Hard activity: 9 pounds (as I did at Steamboat).
Bottom line: I slept in too late and started too late. My plan was to get 3:30 outside and 1:30 inside (air conditioning).
I did the first part; 13.7 miles in roughly 3:30 (walking); 1:02 for the first 4 miles then on the track (8.4 miles, 2.1 per section): 30:38, 30:32, 30:28, 31:34 (dying), then I limped home with my tail between my legs. BUT, there is no reason I can’t try again on Tuesday..this time GET UP EARLY and go at a medium pace. My “track” miles, while not fast, were too tough for me given that these were 2.1 mile segments.
I did see Tracy and Larry while I was out there and I also saw a big red tailed hawk and smelled a skunk (could have done without that).
Temperature: started off at 81 F, 72 percent humidity and ended at 82 F, 69 percent. Gag.
Workout notes: I started on a run and, upon seeing flashes of light and a very overcast sky, quit 4 miles into it (half of a Cornstalk 8). It turns out it was just car lights.
But I ate a light breakfast and then headed to the Riverplex to lift:
Pull ups: 5 sets of 10 (strong) and lots of rotator cuff stuff (slow and deliberate)
bench: 10 x 135, 1 x 185 (quit), 9 x 160, dumbbell: 10 x 70
military: standing, with dumbbells: 10 x 45, 2 sets of 10 x 40
rows: 3 sets of 10 on the prone machine: 70, 55, 55. (it turns out the foot rest settings matters)
pull downs: 3 sets of 10 x 150
Then a 3 mile walk outside (humid) then 10 minutes on the stationary bike.
All in all, I spent a lot of time and did several things, but really didn’t “do” all that much; I really just went through the motions today.
1. I saw a feather moving on the ground…a small one. It turns out that an ant was carrying it!
2. I saw a ground hog, several bunnies and a lot of geese. The goose loop is partially underwater (still)
3. As I ran on Parkside drive, a MILF was out working in her yard; she was wearing old, faded leggings. She waved at me..and as I went past…clear as a bell VPLs. Love ’em.
That got me thinking: attractiveness is a commodity that some women can use to get ahead, at least initially. Check out this “weather woman” sensation:
(click the screen shot to see the video)
(click the screen shot to see the video)
I posted one of these videos on Facebook, and someone reminded me that she has a Facebook fan page.
You can surmise what is on it by the photo selection in the corner. :-)
However, I was mildly surprised to find this:
Evidently, being “the next Kim Kardashian” is something to be aspired to! :-)
Yes, the article is a real one and this is a photo from it:
But…I suppose this is part of the entertainment business and, if you wish to stand out for your beauty, it had better be extraordinary. After all, only the finest athletes, actors, singers and artists can command a media audience; even being “very good” isn’t good enough to get you to appear on people’s screens.
And, as far as the “beauty queens” and “athletes” go: THAT level of ability only lasts for a brief time; better strike while the iron is still hot and the body is still responsive.
But it is summer.
Workout notes: lifting, running, walking.
Lifting: 4 sets of 10 pull ups (ok), rotator cuff recoveries. Barbara scolded me about “swinging” through these; she was right.
incline presses: 10 x 135, 7 x 150, 7 x 150 (strong)
pull ups: 1 set of 10
superset of pull downs, dumbbell military presses, rows:
military: 2 sets of 12 x 50 seated, supported, 10 x 40 standing
pull downs: 2 sets of 10 x 150 double pulley, 10 x 150 alternate machine
rows: 2 sets of 10 x 60 (each arm), 10 x 110 alternate machine
Then to running: 11 minute mile on the treadmill, then 8:53/8:31 for 17:24, enough to get to 3.18 in 30 minutes. 6.7/6.8 for mile 2, 6.9/7.0/7.1/7.2 for mile 2.
Then walking outside; great day (4 mile Cornstalk course, untimed).
Note: I’ve had recent left knee soreness (not so much this week) and some light rotator cuff soreness; I need to stay diligent with stretching and rotator cuff stuff.
In a nutshell:
running is really sucking.
walking is getting stronger (significantly so)
lifting is getting stronger
swimming: what one would expect on one swim a week. Time to bump it to 2.
Bodyweight: hovering in the 187-189 range right now, up from the pre FANS 183-185 range.
But the extra weight doesn’t really show, at least visually:
More photos: here are some of my favorite shots from June’s FANS 24 hour event. Though my 59.9 miles was, well, what I could do while untrained..dang..”if only” I had picked it up, perhaps 10 minutes earlier?
COULDAWOULDASHOULDA doesn’t count, does it? But I did have fun and here are some shots of the 12 hour winner, 2 centurions, and a strong 24 hour runner who entered as a walker and still picked up 80+ miles.
Gloriously pleasant morning, cool, sunny. I walked my Cornstalk 8.1 in 1:49:23 (55:43/53:40, 12:27 last 1.03). It was a medium intensity effort.
More people were out than usual; smiles all around.
Alas, this was only 16 minutes slower than my slowest run of the same course, and 23 minutes slower than a “medium” running time.
My spiral to athletic oblivion continues, but at least I am having fun along the way. :-)
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).
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