blueollie

Physical check in

My back has been somewhat sore…too much sitting? About to walk to the office; I’ve done some note writing at home.

Today: walk 5 miles first (Cornstalk classic plus 1.2 mile loop) then weights:

rotator cuff, pull ups (5 sets of 10; switched grip on set 5), bench press: 10 x 135, 4 x 185, 4 x 185, 7 x 170 (last set sucked)
dumbbell military: 20 x 50 seated, supported, 10 x 45, 10 x 45, rows: 3 sets of 10 x 110, Goblet squats: sets of 5: 45, 45, 45, 50, 60, 65 (good)
abs: 2 sets of 10 yoga leg lifts, 12 twist crunch, 10 moving bridge. Headstand…somewhat shaky and I had to calm down to get into it.

I am embarrassed to say this, but the 5 mile walk affected my weights. Wow.

April 25, 2017 Posted by | walking, weight training | Leave a comment

resting and more baseball

I wondered if I was getting rundown so I went to the Forest Park Nature Center (left from the Heights tower) and walked 2:12 (about 7 miles). Normally I don’t doubt the distance but this time Wakerobin was closed. So I took Deer run back to Possum Path to the Valley, then to Bee Tree to Cardinal, back to Valley and then to Wilderness (1:05 which is about my outer loop time) Spurs: 23:16 out, about 27 back (uphill..and tired).

Then it was time for some baseball. Bradley beat Illinois 8-6 to win the series 2-1. Of interest was the fielding. One one hand, 4 errors (3 in a 2 innings 5-6) kept ISU in the game. On the other hand, fielding saved the day. The center fielder made an “over the shoulder” catch on the warning track (near 400 feet) with 2 out and the bases loaded, and the first baseman made some great plays too.

A 2 run home run in the bottom of the 8’th provided the winning margin.

A Political Science professor and his wife (also a Ph. D. in political science) sat next to me.

April 23, 2017 Posted by | baseball, hiking, walking | | Leave a comment

Finding the happy medium

Today: my 4.15 mile walk in 56:45, which had a 13:58 first mile (plus) then a 13:16 finish; 29:30 middle part. pace: 13:42 or thereabouts.

I skipped leg weights as I might do a spandex chase tomorrow..in fact, I am planning on it.

It is too soon to say how my training is progressing. I notice that my walks have gotten better and I am feeling it more in my butt; I wonder if that is a consequence of my goblet squats? Time will tell.

I’ll say something else: I may have gone overboard in “taking it easy”. Either I ran/walked sans the watch, or I did a race/speed workout.

I am finding that I need to do a few “in between intensity” workouts too: workouts that involve running or walking at a “deliberate but not hard” effort. There is a place for a leisurely stroll/jog but I can fall into the trap of only “leisurely ” or “race pace”. I need to do some medium effort stuff, like today.

April 21, 2017 Posted by | walking | | Leave a comment

Dropping the ball for baseball…

I’ve disconnected a bit due to..well, baseball games. Tuesday night I saw the Chiefs lose to the Cedar Rapids Kernels 5-0.

The highlights were a couple of great outfield catches; one was just off of the ground and the other was over the shoulder.

Then last night I watched Bradley rally from 4-1 down in the 7’th inning to win 6-4, getting 2 in the bottom of the 7’th and 3 more in the bottom of the 8’th. The 8’th inning was really the key. The first batter singled and the coach put in a fast pinch runner. The next batter made an excellent bunt…but Iowa made a bad throw to first which lead to the fast runner rounding the bases to score and the batter to make it to 3’rd. Then the runner at third was singled in, and another double gave Bradley the padding it needed.

A crowd of 571 enjoyed the game.

I also came to notice that Bradley uses the third base dugout as the home dugout whereas the Chiefs use the first base dugout. It has to do where the respective clubhouses are.

I’ll really OD on Bradley baseball, as there are 5 home games from Friday to Wednesday. I should make 4 of these (Saturday, Sunday, Tuesday, Wednesday).

Workout notes: PM: walk with the group; 3 miles. We lollygagged on the way out (27 minutes or so) and then on the way back, Tammy wanted to turn it up a bit; that only took 24 minutes for us.

AM: I slept in (Bradley games are usually about 3 hours; more scoring than in pro ball) So I worked out after my 9-10 class. I’ve got some catching up to do.

Weights: rotator cuff, pull ups (5 sets of 10: good), bench press: 10 x 135, 4 x 185, 9 x 170 (empty gym, basically), 10 x 135 incline, dumbbell military: 20 x 50 seated, supported, 10 x 45, 10 x 45, 3 sets of 10 x 110 machine rows. Then run: 20 minutes on the treadmill: 2-2-2-2-2 (5.2-5.6) then 2-2-2-2-1-1 (6.7-7.2) 10:57/8:40, 2.04 miles total.

Bodyweight: 195.7 before, 193.8 after.

April 21, 2017 Posted by | baseball, running, walking, weight training | , | Leave a comment

Introspection: good medicine, though not everyone agrees…

A book called Shattered has caused a mini-sensation in some Democratic circles:

Donald J. Trump’s victory over Hillary Clinton in November came as a shock to the world. Polls, news reports and everything the Clinton campaign was hearing in the final days pointed to her becoming the first female president in American history.

In their compelling new book, “Shattered,” the journalists Jonathan Allen and Amie Parnes write that Clinton’s loss suddenly made sense of all the reporting they had been doing for a year and a half — reporting that had turned up all sorts of “foreboding signs” that often seemed at odds, in real time, with indications that Clinton was the favorite to win. Although the Clinton campaign was widely covered, and many autopsies have been conducted in the last several months, the blow-by-blow details in “Shattered” — and the observations made here by campaign and Democratic Party insiders — are nothing less than devastating, sure to dismay not just her supporters but also everyone who cares about the outcome and momentous consequences of the election.

Now this has been tough to talk about in public. IF you dare bring this up and your list of “social media” friends includes followers of liberal/Democratic politics, you’ll get the following:

1. Some will tell you how unelectable HRC was from the get-go and how we should have rallied around BERNIE (no, I am not making this up)
2. Some will bring up the very real factors of Russian collusion (a fact) and the Comey letter (another fact) and mention sexism/misogyny and say that was IT, period.

Many are simply not open to the fact that, even given that a woman is going to have a tougher time of it than a man, and given the Comey letter and Russian collusion, the Clinton campaign WAS a disaster; they neglected areas were Obama campaigned hard. Evidently, HRC and company learned nothing from the 2008 primary. If one remembers: the 2008 primary was essentially tied after Super Tuesday. But the Obama campaign had set up field offices in the next 10 states; HRC did not and she got creamed and fell hopelessly behind in the delegate race. When she recovered, it became even from there on out (more or less) but she was in too deep of a hole to catch up.

So, Clinton campaign incompetence is all too easy to believe.

And one wonders: where was OUR Cambridge Analytics “get out the vote” operation?

I liken it to a football team that goes on the road, gets a few bad calls and loses a close game. Sure, the bad calls matter, but so do the unforced fumbles and missed field goals. It is several things, and the race should have never been close enough to lose to begin with.

And yes, the loser of the election (with perhaps the exception of Walter Mondale, who had zero chance against Reagan) gets raked over the coals. That comes with the territory.

Sure, Hillary Clinton has had an outstanding career; she not only won a major party nomination, but was a Senator and a Secretary of State. That is awesome. She is a success. But she is NOT a natural politician (as she admitted) and her final two campaigns still stunk.

And this leads to the concept of introspection: I’ve found that, at least on a personal level, I benefit from looking at my failures and asking myself: “what could I have done better”? “what will I do differently next time?”

No, this is NOT the same thing as “self loathing”; after all, beating myself up for not being as smart as Stephen Hawking or being a professional athlete is useless (not that I don’t do it anyway, from time to time). But what I am talking about is my critiquing myself when I fall short of MY potential.

And, frankly, I am surprised at how many do NOT see this as a valuable thing to do. So many times, I see people blaming everyone else but themselves (other people, society for not appreciating them, etc.). I’ve never seen that turn out well, but people do it all of the time.

Workout notes yesterday, weights and a 2 mile walk.
Weights: rotator cuff, pull ups (5 sets of 10, easy), bench press: 10 x 135, 5 x 185, 4 x 185 (no spotter), incline: 10 x 135, military (dumbbell): 20 x 50 seated, supported, 10 x 45, 10 x 40, rows: 3 sets of 10 x 110, abs: 2 sets of 10 yoga leg lifts, 12 twist crunches, head stand , goblet squats (sets of 5) warm up, 45, 45, 55, 55, 60, 65.

today: easy 5 mile run after dropping Barbara off.

Better get to grading: I want to watch baseball tonight!

April 18, 2017 Posted by | politics, politics/social, running, social/political, walking, weight training | , | Leave a comment

Walk and Baseball…

Today was consumed by a 3:37 walk and a 2:40 baseball game, Indian dinner (plus a good hamburger) and writing up a statistics exam.

The walk:

It was similar to last week’s walk, but slightly slower: 1:46 out (as opposed to 1:41:30 last time) and 1:48 (correcting for an extra loop; I was almost 1:52) back, as opposed to 1:41:30. But the 8 miles the day before did tire me out a bit. It was still an acceptable effort, if a slower one.

It was all but deserted; I saw two pairs of cyclists, one solo cyclist and perhaps 3-4 walkers total.

Then to the Bradley vs. Wichita baseball game; this time Wichita won 8-5 (so BU takes the series 2-1). Wichita had a 4 run 3’rd inning and Bradley could not quite close the gap. Each team hit 2 home runs.

It was a pretty day for a game though:

Barbara joked about “womanspreading”

One of Bradley’s better crowds among the games I was able to make (they had more the day before).

6’th inning action.

April 17, 2017 Posted by | baseball, walking | | Leave a comment

Opening training for the Steamboat 15K: I’ve gotten soft.

I slept in a bit and didn’t start my run until 9 am. That was ok; the Steamboat 15K is almost always run in heat and humidity so I need to get used to it. It was 69 F at the start; 75 F at the end but the humidity went from 68 to 55; in other words, not that much.

I chose a “Steamboat simulation” course: behind the Riverplex ..NO goose loop, NO ball field wall. I did pass an interesting looking accident; there was a wrecked automobile across the railroad tracks near the ball field. That altered my route just a little bit. Then up Abdington to the path along Perry into lower Sprindale. I went the normal route, turned left at the bridge and hugged the right turn path up the hill to Prospect then went down the other direction. Once down, I went to the entrance, back on the regular path and past the bottom of Soldier hill, turning around and doubling back at the sidewalk; the map says that this was 3.95 miles or so. It was 48 minutes when I started the double back.

Once I got to the Rivertrail again I noticed a 5K race in progress. I sped up (return leg was 45 minutes, or 3 minutes faster, most of it on this stretch) and I went back and forth with one of the 5K runners (a younger male). I had spied a MILF rocking a pair of granny panty lines but she got away. Then I walked enough of a cool down to get to 8 miles total.

Then to the weight room. On one hand, my weight workout was low energy. But on the other hand, all that sweating made me lighter; my 5 sets of 10 pull ups went very, very well.

pull ups, rotator cuff
bench press (sucked) 10 x 135, 2 x 185, 5 x 170, incline press: 10 x 135
military presses (dumbbells) sucked: 5 x 50, 10 x 45, 10 x 40
rows: machine: 10 x 90, 140, 140.
There is usually some “hot babe” doing squats and this time was no exception; very tight “Los Angeles Laker purple” spandex leggings.
Then came a diet Dr. Pepper; lady …more eyestrain.

Oh, the workout summary: very low energy in the weight room; the 5K race runners sped me up a bit. Perhaps I was doing low to mid 9’s on the way back?
But the “bottom” line…LOL…is that I’ve gotten very, very soft. My run started off badly; I even thought about modifying it but told myself “STFU you big baby..quit being such a whiner”.

Then came pre Easter dinner with the family. Good stuff.

Thursday: I participate in a walking group; we are now up to 2.25-3 miles

April 15, 2017 Posted by | family, Friends, running, walking, weight training | Leave a comment

A bit of everything in this game: Bradley 6, Wichita State 5

I got to the game at the top of the second when it was 1-0 WSU; I had a meeting and dinner with my wife first. But rain delay pushed by the start of the game (and kept attendance down a bit)

And this game featured a bit of everything. Through 5 innings we had seen (between both teams): 5 errors, 8 runs and 13 hits. Through the top of the 9’th, we stayed at 5 errors, 11 runs, 21 hits, one manager being ejected (for arguing a “step out of the batter’s box strike call”), one apparent home run in which the hitter was called out as he passed the runner on base between first and second:

The Braves added an insurance run in the seventh when an apparent Ivelia two-run homer turned into a single and just one run scored when Ivelia passed Ian Kristan on the base paths and was called out.

And then came the 9’th: Bradley was up 6-4 and had two outs, when Wichita State hit two doubles in a row to pull to within 6-5, but a line drive was caught in center field to end the game. Whew…

One of the mothers of the player cheered …very …enthusiastically and yelled BOOM at just about anything Wichita State did (strike, routine ground ball fielded, etc.) Toward the end, some Bradley fans started to yell BOOM when BU did something..that made me giggle.

Workout notes: 4.2 Conrstalk classic walk in 56:44; 13:30 final mile. Not fast but not the usual slow stroll. I paid more attention this time.

April 15, 2017 Posted by | baseball, walking | | Leave a comment

Slowing the decline

Workout notes:

rotator cuff
pull ups: 5 sets of 10 (reasonably good?…when I started these I felt as if I weighed 300 lbs but I was able to do the pull ups reasonably well)
bench press: 10 x 135, 4 x 190, 6 x 185 (I declined an offer from a spotter for a 5’th rep)
incline press: 10 x 135
military (dumbbell) 20 x 50 seated, supported (good), 2 sets of 10 x 45 standing
rows: 3 sets of 10 x 110
Hammer incline: 10 x 150, 8 x 150 (ran out of gas); 45 + 25 + 10 on each side
legs: goblet squats, sets of 5: 45, 45, 45, 55, 60, 65, 65 (good?)
leg press: 10 x 230 (tried to get more range of motion
abs: 3 sets of 10 moving bridges, 2 sets of 10 yoga leg lifts, 12 twist crunches
headstand (got up easier than I thought; I was breathing hard by then)
walk: quick to Bradley, Cooper, then to Maplewood and lower Bradley Park loop; 14:25 final mile pace (intentional, not fast)

Notes: once again, the 45 pound bar was “on its end” in the sleeve of the power rack. At first I tried and couldn’t break it free. But a young woman and I worked together and got it out.
I wouldn’t have done well with Excalibur

Today went really well. I wonder what is going on? 🙂

April 11, 2017 Posted by | walking, weight training | Leave a comment

Dreaming on the treadmill

Today’s workout was a routine 5.1 miles in 1 hour on the treadmill (slow run); this past weekend’s workouts left me a bit sore and stiff. But once I kicked myself into doing the first 10 minutes, I was fine. We had lightning outside so I stayed indoors.

While on the treadmill I daydreamed of hypothetical races to come…many of which I won’t actually attempt.

Funny..I remember the elation of success but rarely the pain of performance and the disappointment of failure. In my daydreams, I push through the pain of the final mile of a 5K, do not get sick during an ultra, do not blister up or get sick in the final 10K of a marathon, etc.

Reality: much different. Much different.

So about making those dreams a reality: that is part of the frustration of aging.

1. What worked 20 years ago…hell, even 5 years ago, doesn’t work anymore. My mix of workouts needs to be different and I need more recovery between hard efforts and races.
2. My capacity has diminished …but to what extent and due to what factors? I know that the extra 10 pounds I am carrying hurts me, but I know that losing 10 pounds won’t get me to a 22 minute 5K of a 3:50 marathon. What is realistic for me? Is walking sub 5:20 for a marathon realistic, at all?
3. I have to choose, now more than ever. Of course, a better bench press means slower running times, but even with that, a focus on an ultra means a slower 5K run, etc.
4. Attitude: I have less patience with the pain of intensity than I once did. I was never mentally tough, but I am even weaker now.
5. Physical reality: I can’t make a potentially muddy trail ultra a goal race any longer; I have to choose events that suit my current limitations.

But part of the fun is finding a winning formula and executing that plan.

April 10, 2017 Posted by | running, walking | | Leave a comment