Well, no swim today. I did walk 5 miles on the treadmill in 1:03:30 (12:42 mph) which was reasonably brisk; enough to get sweaty.
Still, I have a slight, sporadic cough and some “warmth behind the eyes”; not quite 100 percent.
Comeback: Friday: 2 walk, Saturday: 5K run, Sunday: 4 mile run, Monday: 4 mile run. Tuesday: 5 mile run. Wed. 5 mile walk.
I hope to hit some weights tomorrow with a 3-4 mile jog afterward.
Comebacks after illnesses are oh-so-slow; it just takes a while.
I should be fine for the 5K runs at the end of the month; maybe I’ll even “participate” in an on campus 5K this weekend, if the streets aren’t icy.
Sorry for the low-quality posts
Though I am taking my teaching seriously and thinking about math, I can’t get excited about national and world events right now. I do like goats though:
Good news: I walked TWO MILES on the treadmill this morning. I didn’t die; maybe a bit more tomorrow morning.
27:54; I did enough to get warm.
Though Bradley stated out well, BU allowed SIU to hit 7 of 14 from 3 point land; two SIU guards just killed us: no. 10 with 25 points (8-15, 2/5 from 3) and no. 13 had 21 (6-13, 4/6 from 3). We also gave up 20 turn overs; rebounding (BU 33-30) kept us in it.
It was mostly back and forth with SIU not starting to get away for good until about 2 minutes were left; they stretched it to 7, though BU cut it to 3 a few times in the very long last minute.
Note: I blistered my mouth with too many cough drops; Barbara got me some ointment that really helps.
I was supposed to go to lunch and a basketball game with a friend. But she got the flu; she didn’t have to wait for the basketball game to get sick.
So I went to the Riverplex, changed, ate lunch and went to the game from there. I’ll talk about the game in another post.
Prior to the workout (after breakfast): 179.0. After the workout: 174.5 (lots of sweat). This is as light as I’ve ever been as an adult. My muscle mass is deserting me, though I did get 190 in the bench press earlier this year and 185 yesterday.
Treadmill: started at 5.5 mph, 0.5 incline and sped up 0.1 mph every 5 minutes; that got me to 5.6 miles in 56 minutes and 6 in 59:37.
Then 4 miles of walking on the Riverplex track (7 7/8 laps per mile): 56:36 total; 15:05 mile 1, 14:21, 13:54, 13:14.
Larry came by to say “hi” while I was on the treadmill; I lamented my slow pace and he said “you aren’t 21 anymore.” I saw Rich on the track; he was walking prior to his run. Evidently he has up and down days too; it is funny but on the down days, it is as if your blood is sludge. This wasn’t a down day for me and I felt pretty good…it is just hard for me to accept that 10 minutes per mile is no longer a “super easy, slow” pace for me any longer…and hasn’t been for years. Same for walking; right now 15 mpm or faster has to be intentional. I once averaged 14:12 mpm for 100 walking miles in a row…no longer. Right now my super easy, “slow running” pace is 11-11:30, and my “slow walking” pace is 16 mpm. That is reality.
But I left the gym having covered 10 miles and felt good about it. I could have done without the 4 F temperatures though. :-)
One thing that appears to be helping: the PT for the back and doing “progressive squats” after running: squatting as low as I can for sets of 5-10; the first few are shallow and eventually I can get all the way down..well…almost to baseball catcher’s depth. But that loosens the legs and back.
My maintenance training continues; I don’t feel as if I am ready to push toward any athletic goal as yet.
pull ups: 3 sets of 10 with rotator cuff (pulley exercises)
bench press: weak. 10 x 135, 1 x 185, 5 x 170, 8 x 160 (rotator cuff: dumbbells)
military press: 2 sets of 12 x 50 seated, supported, with
pull ups: 2 more sets of 10 (ok)
military press: 10 x 40 standing
pull downs: 1 set of 10 x 150 narrow, 2 sets of 10 x 130 wide.
rows: (machine) 3 sets of 10 x 110
military press: 10 x 80 machine (deliberate)
I felt ok. Then to the treadmill:
running: 5 x 4 minutes (0.5 incline) 5.5-6-7-8-9 to 20 minutes (21:10 2 miles) then 6.7 for 10 minutes (3 miles in 29:5x) then 6.8 for .5, 6.9, 7 for the last .25
4 miles in 38:36. Then I walked to 4.25 miles on the treadmill, went off to walk .75 on the track (outer lane) and wanted to quit.
So I went back on the treadmill and walked 1 more mile in 15:08, going up in incline 1-2-3-4-5 and stayed at 5 for .5 miles.
I felt good upon finishing.
We’ve had quite a bit of it…and it is heavy, slushy and sloppy. Shoveling: have to take it in short bits; this stuff weighs a ton. It isn’t that cold outside though.
Workout: went to the gym; lifted, ran, walked.
Lifting: 5 sets of 10 pull ups (ok); rotator cuff.
bench press: 10 x 135, 1 x 185, 5 x 170, 7 x 160 (sub par) rotator cuff rests
military press (dumbbells): 2 sets of 12 x 50 seated, supported, 2 sets of 10 x 40 standing. Hip hikes and Achilles,
pull downs: 3 sets of (7 x 160 traditional, 7 x 100 low)
rows: 3 sets of 10 x 110 (other machine).
Running: slow 2 miles (5.5 for 3 minutes, increased the speed every 3 minutes, 0.5 incline)
20:40 for 2, then 17:42 for 2. I used 6.7 from 20:00 to 25:00, 6.8 from 25:00 to 3 miles (29:30), 6.9 to 3.5 and 7.0 to 4 (38:12)
Then 2 mile walk in 27:10; started at 3.8 mph and upped the speed every 2 minutes.
Then home to shovel snow; I was ready for lunch.
Today: though it was 34 F (1 C), there is a lot of melting snow and the roads were slick.
so I opted to walk 10 miles indoors:
Riverplex track (7 7/8 laps per mile): 1:16:45 for 48 laps (slightly more than 6 miles: 13:48/12:50/12:51/12:49/12:15/12:09). It was getting to be a zoo (crowding) so I took it to the treadmill
4 miles: 55:20, in terms of pace I went 4.2-4.3-4.4-4.5 changing pace very mile. Incline: I changed it every 2 minutes for the first 50 minutes: 0-1-2-3-4 then at 50-55:20 I just kept it at 4.
Total: 2:12:05 for 10 miles.
Humility: well, you might say that my performance was enough to keep me humble. But 10 years ago, I would have gone after the slower runners just to show them up. Not today: I no longer walk fast enough to beat slower runners..during a workout anyway. I had to remind myself: “go slow enough so you can finish the 10 miles”.
Today’s workout: swimming and running/walking.
Swimming: 500 easy, 10 x 100 on the 2:10; first few were 1:50-1:53, then they migrated to 1:54-1:55.
then 100 back, 100 side, 50 back, 50 side, then 200 yards worth of 25’s: fly drills, kicks and perhaps 3 reps of fly.
Then running: treadmill and I got to 30 minutes via the 5.5 mph then increase 0.1 mph every 5 minutes (0.5 grade incline). Then at 30 minutes, I increased the pace every 2 minutes to hit 4 miles in 40:45; walked another mile in 13:45 to get 54:30 for 5 miles.
Luck: good: I got to the pool just as a lane opened up and finished my workout just 5 minutes before I would have had to have vacated the side lane for a swim lesson. :-)
Luck: bad: when I was running, Mardi (a frequent “opponent” at road races) came by to say hi…she made it a point to look at my treadmill display when I was still averaging less than 10 mpm. She caught me dogging it.
Luck: good: as I get ready to head down the stairs, a well rounded (but still fit) MILF in workout tights goes down the stairs first and stops to read the bulletin board midway down on the landing.
Luck: good: as I walk down the hall, I look in the window at the gym where there is an exercise class just as they were bending over…dozens of feminine spandex butts in the air.
Luck: bad: as I try to drive out of the parking lot, a train comes by and blocks the lot…it was one of those longish trains moving at perhaps 8-10 miles per hour.
It all evens out. :-)
Yes, I presume that most people have forgotten to eat a meal at one time in their life or another, but remember I used to weigh 320 pounds.
I had one to the gym to run a bit. I ran 6 miles and walked 2; the run was 5 minutes at 5.5 mph then go up .1 mph every 5 minutes; this got me to 6 miles in 59:36) then at 1 hour, I walked for 5 minutes to get to 6.38 miles, then I got on another treadmill to walk 22:50 to finish 1.62 miles to give me 8. 1:27:50 for 8 miles was the total for running and walking.
Then I thought…dang I feel a bit hungry and realize that I had eaten nothing since waking up.
My degenerating mind: I find that when I really focus on something (say, advanced math), I get very forgetful on other basic things. I suppose that I was always a bit that way, but it is getting worse.
But there is an upside: when it comes to reviewing things that were difficult for me a long time ago, they now appear to be pretty easy to understand; it makes me wonder why I ever found them difficult to begin with. I think it is because I now have more context; more professional experience. I now see the need for details and nuance.
So in that sense, my ability to think has improved.
Workout: weights plus a 4 mile walk (55:24 for 32 laps of the outer lane; 14:25 first mile)
Weights: pull ups 5 sets (painful..NOT in an injury way…just sluggish) hip hikes, Achilles
Bench: 10 x 135, 3 x 180, 8 x 160 (out of gas…swimming yesterday?) rotator cuff
military: 3 sets of 12 x 50 dumbbells (seated, supported)
pull downs/Hammer Machine rows: 3 sets of (7 x 160 traditional, 7 x 100 low), 3 sets of 10 x 200 rows.
Then came the walk. I started to jog in the treadmill and it just didn’t “feel right”, so I was about to give up and go home and then thought: “why not walk, if you can?”
So I went to the track; the first 4 laps were 7:18 and mile was 14:25…then I felt better. 13:43, 13:30, 13:45 were my other miles (slightly longer actually).
No, it wasn’t hard, and shouldn’t have been. But it was better than ZERO.
Now: I need to complete my syllabi and to do other chores.
I am teaching a class on elementary topology. I had mentioned what a challenge it will be as I can’t “remember” a time during my professional life when I didn’t know this stuff. And I haven’t taught this course before, nor have I had a conversation about these topics with anyone but an active research mathematician in well over 20 years. But like it was new to me in 1980 (when I had my first course), it is going to be new to them.
And I have an excuse to take time to relearn some of the “fun stuff” that I haven’t used in a while. It is kind of fun to easily understand stuff that used to baffle me.
Oh, I am teaching two other courses; they are elementary by comparison but they are follow on courses to previous calculus courses. These students deserve a professional effort from me, so I can’t get so excited about FINALLY getting to teach something related to (most of) my own research that I ignore these classes.
- 2008 Election
- 2010 election
- 2012 election
- 2014 midterm
- Aaron Schock
- affirmative action
- Agricultural Commisioner
- alternative energy
- April 1
- Barack Obama
- barback obama
- Barbara Boxer
- big butts
- bill maher on mosque
- bill richardson
- blog humor
- blood donation
- Bobby Jindal
- business & economy
- Cheri Bustos
- civil liberties
- Claire McCaskill
- climate change
- college football
- d k hirner
- dark energy
- dave koehler
- Dick Durbin
- Dick Morris
- dk hirner
- draw Mohammad day
- draw Muhammad day
- Fox News Lies Again
- free speech
- glenn beck
- glenn hubbard
- green news
- ground zero mosque
- gwen ifill
- haunting songs
- health care
- Herman Cain
- High Speed Rail
- hillary clinton
- human sexuality
- if rich people have to pay taxes
- immigration. racial profiling
- internet issues
- Intrade Prediction
- jan brewer
- jim lehrer
- Joe Biden
- John McCain
- jon stewart
- Judicial nominations
- knee rehabilitation
- laughing at myself
- michelle bachmann
- Mid Life Crisis
- Middle East
- Mike Huckabee
- mike's blog round up
- Mitt Romney
- national disgrace
- Navel Staring
- Newt Gingrich
- north america
- north carolina
- NSFW humor
- Olympic Spandex
- Personal Issues
- Political Ad
- political humor
- public policy and discussion from NPR public radio program Science Friday with host Ira Flatow. Science Videos
- rebulican party
- republican party
- republican senate minority leader
- republicans political/social
- republicans politics
- rick perry
- rick santorum
- Rush Limbaugh
- sarah palin
- Science Friday teachers
- Science Friday teens.
- shoulder rehabilitation
- Spineless Democrats
- stem cells
- stephen colbert
- tax cuts
- the colbert report
- Tim Pawlenty
- time trial/ race
- war on drugs
- weight training
- wise cracks
- world events