blueollie

5K on one run a week (Bradley Hilltop)

Ok, since late July, I’ve been running about once a week. I’ve been covering 40-45 miles per week (sometimes as much as 50), but most of that has been walking (I’ve had 4 20 mile walks in my build up, and lots of 10-15 mile walks, etc.)

But only one run, and usually that is on the treadmill. But the 5K is right on campus…

It was warm and muggy (72 F, 78 percent humidity) and so I warmed up just over 1 mile, (jogging), did the 5K, then cooled down with a mile walk.

yes, the course is .07 miles short (about 40 seconds at my pace) and my time:

28:50, which is about 29:30 for the 5K. And THAT was better than my last 2 5K runs (in July) which were done in similar conditions..and very comparable to my Riverrun 5K. And, I was running MORE then; the difference is that I paced myself better this time around.

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September 16, 2017 Posted by | running | , | Leave a comment

5K thud

Well, for the second time in a row, I was unable to break 30 minutes for a 5K: 30:07. Once again, I was reduced to walking in the last 1.2 miles. I’d jog, walk; someone in my age group (a retired Marine who looks like he could still bench press 3 wheels) shamed me into keeping going.

I was 9:00 at mile 1 (still a bit too fast for the humid conditions: 94 percent humidity), 9:40 for mile 2 and it took 11:26 to walk/jog the final 1.1. I just wilted in the final mile. I think that yesterday’s squats didn’t help matters.

Reality: the main difference between this year and last year is:

1. About 10 extra pounds of body weight (197-198) and
2. I’ve really bumped up the walking; much more of my mileage is walking this year.

Weight: yeah, I need to readjust my eating for my current metabolism Walking: that HAS improved, but, for me, sports is a zero sum game. If one thing improves, another one gets worse.

I’ve done this race many times before:

1997: 20:33 6:30, 6:25 (12:44) 7:38 (2016 age grade: 23:26)
2002: 22:04 6:54, 7:01 (13:55) 8:09 (age grade: 24:18)
2003 31:15 walk (9:28, 10:26, 11:20
2004: walked the 5K with Olivia.
2005: 23:08 7:22, 7:31 (14:53) 8:14 (age grade: 24:53)
2012: 26:07 8:28, 8:49 (17:18) (?), 8:49 for the last 1.1 (70, 88 percent humidity) 30 days after blood donation (ag 26:18)
2013: 26:32 8:03, 8:12 (16:15) 10:17 for last 1.1 (cool) 26 days after blood donation (ag 26:32)
2014: 27:41 8:39, 8:39 (17:18) 10:22 for the last 1.1 (73 F, 87 percent humidity) 12 days after blood donation. (ag: 26:44)
2015: 27:06 8:26, 8:40 (17:06), 10:00 for last 1.1, 65 F, 89 percent humidity. 30 days after 24 hour race. (ag: 26:58)
2016: 27:12 8:48, 8:53 (17:43), 9:29 for the last 1.1 66 F, 83 percent humidity; 30 days after 24 hour race.
2017: 30:07 9:00, 9:40 (18:40) 11:26, 64 F, 94 percent humidity.

July 8, 2017 Posted by | running, walking | , | Leave a comment

Running: I’ve gone very soft

Yesterday afternoon, I felt that 5K race would help me out. I did this race before (albeit on a slightly different course) High 40’s, and we started against a headwind. I warmed up about 15 minutes and walked about a mile afterward; call it 5 total miles.

I frequently joke that I’d love to have a pretty spandex woman running ahead of me at goal pace, and today I HAD THAT. And still, all I could do is waddle. Even the last guy to pass me in the final mile ran a time I was looking for. But I didn’t go with him.

Sigh..my watch time was 28:08 9:15, 9:13, 9:39 for the final 1.1 (tailwind on the way back). It is almost as if I have some mental block against making myself hurt. What can I say?

I did walk it off and then come home and then went to Markin to lift:

rotator cuff
pull ups (5 sets of 10: ok)
incline press: 10 x 135, 5 x 150, 4 x 150 (strict hips)
military presses: dumbbell: 20 x 50 seated, supported, 10 x 45, 10 x 45 standing
rows: 3 sets of 10 x 110
abs: 3 sets of 12 twist crunch, 2 sets of 10 yoga leg lifts, 2 sets of 10 moving bridge
goblet squats: sets of 5: 25, 45, 45, 55, 55, 60, 65 decent depth..these went well)

Ironically, the weights went much better than they did in 2015, but the running went worse. Maybe I am heavier? Who knows.

April 23, 2017 Posted by | running, weight training | , | Leave a comment

CIAND 5K

Well, as you can see, my running performance has tanked; it seems as if I had a “rebirth” in late 2011 but that period is ending. OR…perhaps I am too heavy to run well right now?

Today: 27:46. Breezy, but in the 40’s…good running weather. 14 of 46 (no walkers), 11/23 males, 1/2 AG.

I warmed up about 1.5 miles or so and didn’t feel that bad. And I took it out and noted that Jerry got away from me; he finished right about 26 minutes…but looked a long way away from me. That is where I was last year.
We went around the rectangle (parking lot) and then onto the out and back along Perry. The field was small and spread out and the cutie I was tracking slowed ..from then on it was mostly solo though there was a guy in a yellow shirt that I just could not close on. I kept telling myself to “pick it up” but I really didn’t want to. Still, I was heaving when I got done, so it wasn’t as if I showed up and jogged. I simply am not running enough; none of those 8 milers and 10-12 milers I was doing last year. THAT plus the heavy body weight (10 pounds up) makes a difference.

But it was nice to connect with others including Bill and Mike (now in his 70’s)

Well, I certainly do not look fat..but I still have a “double support phase” to my running gait. I can’t seem to “lift” anymore.

Previous years:

2016 (25:59)
https://blueollie.wordpress.com/2015/03/28/cidaciand-5k-relearning-old-lessons/ (25:50)
2014 25:08 (new course)
2012 (old course) https://blueollie.wordpress.com/2012/03/31/cida-5k-run-and-other-inspirations/ 25:09 (rivertrail)

Later: I went and lifted…low energy:
rotator cuff
pull ups: 5 sets of 10 (not easy, but got them all)
bench press: 10 x 135, 5 x 185, 4 x 185
incline press: 10 x 135
military press (dumbbell standing) 7 x 50, 10 x 45, 10 x 45
rows: 3 sets of 10 x 200 Hammer machine

Took about 45 minutes to do…very low energy today.

April 8, 2017 Posted by | running, Uncategorized, weight training | , | Leave a comment

Interplanetary 5K and Bradley Baseball

Ok, given that the Bradley 5K course was just a tad bit long (3.16-3.2 miles) and I did it in 28:03, my 27:18 time for the Interplanetary 5K was right on.

I had felt a bit heavy legged the day before but felt fine on race morning, where it was in the low 50’s and drizzly….while I warmed up.

In a nutshell I may have taken it a bit too hard at the start (8:38) and while my second mile was fine (8:47), I slowed (9:51 for the final 1.1) even though I had a light tailwind.

I had a hard time gauging early pace. At first I followed the lady in orange and black:

But she started to open a lead on me about half way and then blew me away at the end (see the red arrow)

I was about 90 seconds slower than last year, but a bit faster than I was last Thanksgiving. Too heavy? Well, I was also running more last year (2-2:30 training runs for strength plus 8 milers midweek) and I think that I need to do more of the 1:30 duration runs.

Still, socially, it was good to see old friends including the lovely Mamma T and her new-ish friend.

Later, it was time for some Bradley Baseball, where the Braves overpowered NAIA Robert Morris-Springfield 15-0 in 7 innings.

It drizzled for part of the game, which drove most of the fans to the concourse for part of the game. We moved back to the top row under the overhang.

If the weather cooperates, I’ll try to catch the Eureka game tomorrow afternoon.

March 26, 2017 Posted by | baseball, running | , , | Leave a comment

I am in horrible shape! Sad!

It has been about 6 weeks since my blood donation. But it has been about that length of time since I did regular “hard” running, and the latter is a factor..as is the weight (192.8 after running..should be 188 or less).

But alas, I think that my body needed a break and so it got one. Now time to rebuild. Ugh.

Treadmill: 20 minutes easy, then 11 at 6.7, 4 minutes walk/jog..ok, mostly walk, 2:30 at 6.7, 2:30 walk, 7:30 at 6.7, walk, 1 min at 6.7, 2 min walk, 2 min at 6.7, 2 min walk, 3 min at 6.7, walk/jog to get 1:03:36 at mile 6. Total: 11+ 2.5 + 7.5 +1 + 2 + 3 = 27 minutes at 6.7, or just over 3 miles of “tempo” (or more intense than that?) running. Then 2 miles of steady walk.

I am just not in good shape right now. I can say it was my legs that felt heavy during the intervals; maybe I can do 15 minutes at this pace next week.

Personal Issue

I sometimes wonder if I feel my age more than those who don’t workout regularly. One one hand, I can do more at my age than most can; for example I remember getting applauded as I went up and down these stairs about a half-dozen times:

bearslionsbarbarasteps (we were at row 33, a few rows from the top).

It wasn’t hard for me.

On the other hand, I am acutely aware that my old 20-21 minute 5K is now 26-27 and that my old “10 reps with 200” in the bench press is now ONE rep with 200…10 with 170. 27 pull-ups in one set is now 15, and that is on a good day. Most days I do sets of 10.

So I have awareness….and with it, the attitude.

I do know this: I am improving from where I was a week or two ago, but wow..I’ve got work to do prior to the spring 5K races! The calculator says that I should be capable of 25:38 on a good day (based on 24:00 on my best day as a 49 year old) but I am not in shape for that yet. Maybe a month or two from now?

January 9, 2017 Posted by | running, walking | , | Leave a comment

Congratulations to us for not being out there shopping…

Yes, that is what one lady said as she ran past me out on the Riverfront trail. I was out for an easy 5 mile walk on a gray, but seasonal day…after lifting weights.

One my way back to the locker room, I heard two Trump supporters talking; one mentioned that he hoped that Trump’s 35 percent tariff would “bring back manufacturing”.

The walk: I was thinking about running but my legs said “no way”. Building back up is going to be a long process.

The gym was not crowded at all.

Bodyweight (after weights, before walking) 191.7 on the Riverplex gym scale

Rotator cuff, pull ups (4 sets of 10, then one 5-5 where I switched grip)
bench press: 10 x 135, 5 x 185, 10 x 170 (strong)
incline press: 10 x 135
military presses: 2 sets of 8 x 50 dumbbell (standing), 10 x 180 machine.
rows: 3 sets of 10 x 50 each arm.
headstand (shaky), 2 sets of 10 yoga leg lifts, 12 twist crunches

Running: from yesterday’s waddle:

cantcatchthem

I wanted to catch these two women who beat me by 11 seconds (by the clock, 3 seconds by the chip). And I wanted to catch the gray beard (10 years older than I) who beat me by a few seconds. No dice.

chocolateturkey20161

What gives? I haven’t done those 1:30 runs that give me strength, nor those steady, good effort 1-1:10 runs. Everything, save one little tempoish run a week has been at recovery pace, and not much of that.

Plans: I think that it is time for me to focus on getting some 5K “speed” back and not worry about distance for a while.

November 25, 2016 Posted by | running, walking, weight training | , | Leave a comment

Damned course keeps getting longer every year (Chocolate Turkey run)

Ok, I did the Peoria Chocolate Turkey Race again, and did it slower than ever: 26:54 for 3 miles: 8:48, 8:47, 9:20. Yes, that last split was for a mile, not 1.1 miles. I faded; I could tell by how much I got passed. Oh, I could make an excuse; I was tracking a MILF who was rocking some cute VPLs and she stopped to tie her shoe..and that took away some of my spirit. But mostly, my legs were getting heavy.

chocolateturkey2016

My place wasn’t terrible; almost upper 1/3 of my 50-59 age group (I am 57), just better than half of all males and a bit better than upper 1/3 overall. That is what happens at large races.

And yes, this was simply a glorious day to run (high 30’s, no rain, usually that means a fast time for me).

Highlight of the race: as I was warming up, a nice looking lady yelled “nice ass” as I ran past. Those who know me well know who yelled that.

2013 24:56
2014 24:53
201526:02
2016 26:54

Note: the race has grown steadily; over 800 finishers this year; just 187 the first year, then 400 then 610.

No, it isn’t all age; I’ve gained a few pounds…and am lifting heavier weights than I could a few years ago. Bodyweight: 193.0 Bradley gym; 194.5 home digital.

The other factor is that in the two “slower” years, I did a marathon in the fall. I did NOT do one in the two “faster” years (did a spring marathon or longer instead).

November 24, 2016 Posted by | running | , , | Leave a comment

And I hit a negative milestone: it was bound to happen eventually …..

carmenraces

I remember back in 2001 reporting on a 10K run; I had…horrors or horrors…came perilously close to running over 50 minutes (44-45 was typical for me in those days). It was a hot weather summer 10K race in Wisconsin.

Well, I’ve finished 5K races in over 30 minutes before. Once, I was “running” in a snowstorm. Once, I went out too fast (charmed by Mamma T’s purple spandex) when I wasn’t in shape..and ended up doing the old “walk and jog” toward the end. And of course, I’ve walked them slower than that (judged 5K PR is 30:42; though I’ve gone under 30 in non-judged walks)

But today is the first time I “ran” a 5K, didn’t get sick and have to walk, and still failed to break 30 minutes (30:01)

zoorunresults2016

Yes, I was one behind the median male, and just ahead of the median runner. Yes, conditions were brutal; it had just quit raining, the course was a bit slick in some downhill spots and..71 F with literally 100 percent humidity.

zoorunweather2016

ALL those things were true. And ….well, I was just over 1 minute slower than last year, and just over 2 minutes slower than 2011.

I could go on and on about being physically tired, doing long running/walking training, just getting into the semester routine, etc. But the splits tell the story; I just had no drive at all until the last loop. If I feel good during a 5K run, it means I am not giving it the appropriate amount of effort.

And as far as the fatigue: I think that I’ll try a 3 week taper prior to the Quad Cities…one more “big” training week.

BUT it isn’t all bad. I did see Kevin who used to burn up the local 5K courses; he won my age group with a time under 22 minutes. He still looks super athletic, even though he is my age (I look terrible right now)

More importantly, I had a delightful time with Tracy, especially after the race. The Zoo opened the animal exhibits to the runners and we took advantage …

zoorun2016

ZOORUN2016GROUP

ZOORUN2016WOMENBACK

ZOORUN2016ANIMAL

ZOORUN2016LEMURS

ZOORUN2016LIONS

ZOORUN2016TRACYDISPLAY

August 27, 2016 Posted by | Friends, running | , , , | Leave a comment

First 5K in a while…

I chickened out of running the Main Street Mile and ran a flat 5K instead (certified course). The mile race was all downhill; it is about 15 seconds “fast” for a runner like me.

It was 66 F with 83 percent humidity at the start; though the temperature only increased by a degree or so, it did feel slightly warm toward the end.

When I tried to warm up, I was stiff, stiff, stiff…like a board. I think the previous two days of driving (or 32 hours of driving over the past 6 day period) made me stiff.

So I jogged 12 minutes, did a few strides (or attempted to) and I still didn’t feel great.

I went out conservatively; 8:48 was the first mile. It felt like a 10 minute mile but attempting to go faster was futile. I went after the next pack; 8:53 was the second mile. But I was starting to feel ok so I picked it up and caught a few people, including a GILF..she got me back toward the end. But the mile was 8:34 and a 55 second final .11 got me in at 27:12.

Yes, I know the progression is going the wrong way. But it was muggy and I was dragging a bit going in.

Afterward there was some banter as I limped toward the car; another 50 year old noted that the 50 year old plus folks were dragging going back to their cars. What could I do but laugh and nod in agreement?

Place: 58/123, 1 in the M 55-59 AG.

I first did this race in 1997: 20:33 was my time. It takes me a bit longer now.

5K this year:

9 July: 27:12 (muggy)
28 May: 26:44 (8:24/8:44/9:35) hot!
7 May: 27:32 (8 mile warm up first, RFTC)
30 April: 26:04 (rainstorm)
26 March: 25:59
19 March: 25:50

Run for the Health of It history

1997: 20:33 6:30, 6:25 (12:44) 7:38 (2016 age grade: 23:26)
2002: 22:04 6:54, 7:01 (13:55) 8:09 (age grade: 24:18)
2003 31:15 walk (9:28, 10:26, 11:20
2004: walked the 5K with Olivia.
2005: 23:08 7:22, 7:31 (14:53) 8:14 (age grade: 24:53)
2012: 26:07 8:28, 8:49 (17:18) (?), 8:49 for the last 1.1 (70, 88 percent humidity) 30 days after blood donation (ag 26:18)
2013: 26:32 8:03, 8:12 (16:15) 10:17 for last 1.1 (cool) 26 days after blood donation (ag 26:32)
2014: 27:41 8:39, 8:39 (17:18) 10:22 for the last 1.1 (73 F, 87 percent humidity) 12 days after blood donation. (ag: 26:44)
2015: 27:06 8:26, 8:40 (17:06), 10:00 for last 1.1, 65 F, 89 percent humidity. 30 days after 24 hour race. (ag: 26:58)
2016: 27:12 8:48, 8:53 (17:43), 9:29 for the last 1.1 66 F, 83 percent humidity; 30 days after 24 hour race.

Note: the “age grade” is this year’s time, age adjusted to past years.

Note: this is in line with my racing: I’ve aged according to the curves from about 2007-2008 onward; around 2006-2007 I took a hit that I never quite recovered from.

July 9, 2016 Posted by | running | , , | Leave a comment