I’ve had trouble with having to make bathroom stops (too much coffee prior to walking?) so initially I cut my West Peoria course to take in the track; it turns out that there is no porta-potty there (there used to be one) so I cut through the track, back through the neighborhood to Waverly then to Heading and then to Bradley Park. There I did three 1.4 mile loops (Cornstalk) then back to do the usual 4 mile return leg starting on Heading. Things had warmed up again.
Last leg: 59:39 or 3:07:02 for the 12.48 miles (just a hair under 15 minutes per mile).
Now the taper begins. I haven’t a clue as to how FANS will go; my goal will be to maintain the same pace I did last year, but this time: no break from walking. I’ll have to take my ego completely out of it and forget about my past results, good and bad, while remembering what worked and what didn’t work in terms of food, water, effort, etc.
Training: much more this time.
19 weeks worth, starting with January 16 (weekends listed): 13-8, 11-12, 14-13, 15-13, 14-13, 15-4 (sick), 4-10, 15-11, 15 (travel; Tuesday), 6 (5K)-15, 6 (5K)- 10, 18-13,18-14, 18-15, 20-16, 6(5K)-15, 20(5K)-15, 20-15, 20-12.
In between I had mostly 6-8 mile runs and some walking, and of course, lifting and swimming (until I heard a shoulder “pop”).
Last night: I took in a game between the Peoria Chiefs and the Beloit Snappers.
This was my 4’th Chiefs game of the year (I made 6 Bradley games) and yes, it was yet another loss: 10-1. The Chiefs lead 1-0 after 1 and it was competitive going into the 8’th inning. Then came 3 runs for the Snappers in the 8’th and 4 more in the 9’th; a “doable” 3-1 deficit became 10-1. So the Chiefs wasted 8 hits and gave up 15 hits, and made 2 errors as well. It was a good night to watch baseball though, and they had a large crowd.
I “ran” the first course in 2:53:15 (11:12 pace; 1:27:11/1:26:04) and walked the second course in 1:19:46 (15:20 pace) for 20.7 miles in 4:13:01 (12:17 pace). It was a good day; some northwest wind (mild, by Illinois standards) and though the run was nice, the walk was a zoo. There was a high school graduation at Bradley and the West Peoria massive yard sale…cars parked EVERYWHERE. I wonder if people were merely swapping the contents of their respective garages and attics.
Temperatures were in the low 60’s at the finish.
I got waved at by a couple of people who knew me (one was a yoga teacher) and…whistled at by some lady. I think that my walking pace improved by a few seconds a mile after that.
pull ups: 15-10-10-10-5
incline bench press: 10 x 135, 10 x 150, 10 x 140
military press (dumbbells) 2 sets of 12 x 50, seated, supported, 10 x 40 standing
rows: 3 sets of 10 x 50 (single arm dumbbell rows)
head stand (ok)
twist crunches (2 sets of 12)
yoga leg lifts (2 sets of 10)
Cornstalk classic 4.2 mile walk (untimed)
Later: with the group tonight (2-3 miles?)
This is my final week of training….prior to the taper. It is getting real.
Today: treadmill for the first 8 miles:
Frog boil: 0.5 incline, 5.2 mph then up 0.1 mph every 3 minutes. 21:51 at 2, 41:12 at 4, 50:11 at 5, 58:58 at 6, 6.14 at 1 hour, 6.6 at 1:04:40. Then 1.4 in 14:12 (5.7 mph, up 0.1 every 3 until 9, then up 0.1 every 1 until done)
That was 8 miles in 1:18:52. Then I walked 4.2 miles outside in the cool, overcast weather.
These 12 miles gave me 150 miles for May. Of course, after this weekend, I start to cut back drastically.
Gym tomorrow. Yes, my wife is working out regularly and she probably feels a bit like this:
Ok, she is a bit older and less athletic than the woman in the video..but what the heck.
And yes, there ARE more women at the races than there once were. Though this has changed the culture just a bit, the change isn’t all bad.
(this is screenshot from a business commercial …seriously)
Workout notes rotator cuff
pull ups: 15-15-10-10
bench presses: 10 x 135, 5 x 185 (strong), 10 x 170 (strong *)
incline presses: 10 x 135
military (dumbbell): 2 sets of 12 x 50 (seated, supported), 10 x 40 standing
rows: (single arm dumbbell), 3 sets of 10 x 50
head stand (gym floor with mat)
planks: 20 seconds each: front-side-front-side-front-side-front-side
No touching the floor with the body at any time; stacking the ankles on the side and an extended, straight arm.
twist crunch: 2 sets of 12
yoga leg lifts: 2 sets of 10
Then an easy “for the soul” 5K walk outside; too pretty not to. Pre walk body weight: 188.
Shoulder: still slightly sore; not that bad though.
Title of the post: on my set of 10 x 170: on my last rep I lowered the bar, touched the chest and when I started up, I didn’t like the direction/trajectory the bar was going (I like to raise it “over my eyes”). So I lowered it back to my chest and pushed it back up again, this time with a better trajectory. It *looked* that I had gotten stuck. But the fact is that I lift in a way where I quit a set when I still have 1-2 extra reps left (yes, this bench has safety catches).
So I wonder if my current weakness is the result of attitude, *in addition to* age.
I know that these-a-days I spend much more workout time in my “comfort zone” than I used to. But hey, it is still fun.
Not quite as windy, not quite as chilly and I didn’t get dive bombed by the dreaded red-winged blackbirds.
I wasn’t fast either; I added a .83 mile out and back (to the Gateway building parking lot) to get 15.35 in 4:03:22 (15:51 pace); I just put very little into it. Then again, I didn’t tire much either; nor should I have at such a slow pace. I didn’t feel too many effects from yesterday’s 20 so that is good.
Course: via Cooper, Moss, MLK, Kumpf and picked up the River Trail at Hooters and then walked to the ball field via the goose loop and went round the ball field wall…and did a second out and back from Hooters, then the extra .83.
We saw the Bradley baseball game versus Indiana State. The day started out brisk but then warmed up. Bradley lost 6-2 as ISU pounded out 10 hits and got another home run. Their relief pitcher slammed the door on Bradley’s comeback chances, striking out 7 in only 4 innings of relief work. He had some wicked stuff on his pitches.
Still, I am glad that I “discovered” Bradley baseball; they are worth watching.
Another 20 miles in the bank:
And yes, the first part was windy.
Out leg (7.74 miles) 1:29:34
Return leg: 1:26:12 (2:55:46 for 15.48 miles, 11:21 mpm pace) The 3 minute difference reflected the downhill and not going into the wind quite as much, as it was a northwest wind.
Break for water then 5.1 mile walk in 1:18:29, or 4:14:16 for 20.58 miles
I did run this course slightly faster once, on a less windy day. I was ok with it, given I felt anxious about the workout, as usual. But it ok.
That left me enough time for Indian buffet with Barbara and then a Bradley Baseball game.
It was a well played game but Bradley lost to Indiana State 4-2. It started off rough; a bunt for a hit then 2 more hits and it was 1-0. But good fielding got BU out of the inning giving up just 1 run, which they got right back at the bottom. The pitching took over, with Indiana getting a solo home run (right into the kid’s area) and Bradley getting that run back late.
So it was 2-2 going into the 9’th when Indiana State got 2 run home run. Bradley started the bottom of the 9’th with 2 hits and a bunt moved the runners to 2’nd and 3’rd with one out. But alas, there was a shallow fly into the outfield and a strikeout. That was a situation in which a single would have tied the game, a home run would have won it, but an out lost it; it was pretty intense drama.
So the series is tied 1-1 (BU won 5-3 yesterday) and we have one more game tomorrow. I hope to be there.
Weather wise: I was bundled (thermal underwear, sweatshirt, jacket, etc.) but the sun came out and I took my outer jacket off.
Workout notes: rotator cuff, pull ups (5 sets of 10), bench press: 10 x 135, 4 x 185, 7 x 170 (sore shoulder..cut back), incline: 10 x 135, dumbbell military: 2 sets of 12 x 50 seated, supported, 10 x 40, rows: 3 sets of 10 x 50 dumbbell, head stand (rough entry), 2 sets of 12 twist crunch, 2 sets of 10 yoga leg lifts.
Then 5K walk to and from Bradley park (main hill).
This was an old person’s workout. For one, the 5K walk was just because, well, it was too pretty not to. Sometimes I’ll do these just because I want to, rather than stay disciplined.
On the flip side: I remember back in 1975 working in the high school weight room which had one of those old Universal gyms.
I was trying to do 220 pounds in the bench press (that is what it went up to; you could then stack on extra weights on the bar above). Oh my…the first time, people were around me, shouting and yelling encouragement ….PUSH PUSH…” And after what seemed like an eternity, I got it.
Well…no more efforts like that. I really don’t push for that last one anymore and that might be one reason I am not as strong as I could be. But hey, in the days were improvement is out of the question, it is about slowing the rate of decline and that is a different mentality.
I still have one small class to grade and some papers to score.
Workout notes: weights plus 4 mile walk (Cornstalk classic)
pull ups: 10-10-10-10-5-5 (weak), rotator cuff
incline: 10 x 135, 8 x 150, 10 x 140
military: barbell: 8 x 90, 8 x 85, machine: 10 x 200
rows (machine) 3 sets of 10 x 110
headstand, 2 sets of twist crunches, 2 sets of yoga leg lifts.
(shoulder was a bit sore)
Later: 2 miles with the group.
Not much to say today…
Workout notes 1 hour treadmill, 4.2 mile walk outside (Cornstalk classic course…after a rain..wet)
Treadmill: I did this to save my legs and to do something different. Incline: 0.5. 5.2-5.3-5.4-5.5, every 5 minutes: 1.78 miles in 20 minutes.
Then 6.7-6.8-6.9-7.0 (every 5 minutes to 4 miles) then every .25 miles: 7.1-7.2-7.3-7.4. This was 3.22 miles in 27:38 (8:35 mpm pace). Then 5.2-5.3-5.4-5.5-5.6 (every 2 minutes) to get to 6.11 miles in 1 hour.
This was just the break that I think that I needed.
The walk felt great.
Weight loss: I control my weight so I CAN run and walk, not the other way around. Eating right is the key.
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