Don’t slack on your PT exercises

Last night, shoulder pain kept me awake for a bit. Now this does happen from time to time, but I realized that over the past few weeks, I retreated from 3 times a week with weights to twice a week, and that is when I do my rotator cuff exercises. That isn’t enough. So I have to add these back; morning and evening? I need at least 3 times a week “steady state” else I feel it.

Yesterday: untimed easy run..went out at 10 am to get some sunshine. 5 miles (Cornstalk hill course).

Baby its Cold Outside There has been a mild uproar about some “woke” people not liking this song (“sexist”, date rape, blah blah blah)

Here is the clip (from a movie, I believe). And note at 2:30, the scene switches from the man singing to the woman (to persuade her to stay) to a woman singing to a man to persuade HIM to stay. It is simply about love, wanting your love interest to accept you, dating, etc. Note that neither the woman (in the first 2:30) nor the man (in the second 2:30) seem threatened, intimidated, fearful, etc.

It has gotten to the point where I just tune out the “woke” crowd; I view them like I view the religious nutters.

December 8, 2018 Posted by | social/political, weight training | , | Leave a comment

Brrrbaseball and other trivial topics

The unusually wet, cold and snowy spring has played havoc with baseball schedules and kept fans away in droves.

But ironically, I got one free game out of all that: Wisconsin played the Chiefs this past weekend, but faced heavy snow at home.

So, some calls were made, and Wisconsin stayed in Peoria and “played host” to the Kane County Cougars. I couldn’t make today’s noon game but I did make yesterdays “clear but chilly” game.

It was a wonderful game; the Timberrattlers started strong and took a 4-1 lead; they hit a couple of home runs. But the Cougar relief pitching was strong and their bats woke up; Wisconsin also made some fielding errors. Kane County took the lead in the 8’th and held on. Still, the game was fun to watch.

It was even colder for tonight’s Western Illinois at Bradley game and there was some snow showers in the last hour. Western started quickly and scored 2 runs in the first inning; BU helped their cause with a walk and an error. But with bases loaded and 1 out, BU got a double play. Then BU promptly got 3 runs (first two batters got hits) and lead 3-2 after one inning; that inning took about 38 minutes to play.
From then on Bradley’s defense dominated and though the Braves came up empty when they had the bases loaded with no outs, they scored enough in the rest of the innings to win 9-2. BU had a bit of everything: bunts, a home run, extra base hits, etc.

I was impressed that Western had some fans; many (most?) of the BU fans took advantage of the “suite” seats that had an indoor section.

And yes, at the start, the snowflakes were very well defined.

Workout notes
The shoulder continues to improve.

Usual PT, pull ups: 2 sets of (5-5-5-5), 1 set of 10. Note: the 5-5-5-5 were a bit higher quality and burned in a good way.
bench: 10 x 135, 8 x 165, not much pain at all…very slow reps. 10 x 135 for the incline.
military: 10 x 50 standing, 15 x 45 standing, 10 x 90 (each arm) machine. Rows: 3 sets of 10 x 200 Hammer. Usual abs; did the plank at first; everything else burned.

I didn’t want to run so I walked 5K outside, briskly.

April 19, 2018 Posted by | baseball, Peoria, Peoria/local, walking, weight training | , , , , | Leave a comment

Peoria Chiefs win a rain/snow double header

Workout notes: yesterday, 8 mile walk (convoluted course); sort of damp. The weather was to get worse. Time: 2:17..easy pace; no heel pain at all.

This morning: walked through some crunchy “soft ice” to get to the gym. Weights plus a 2 mile hill walk on the treadmill.

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April 16?

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weights: usual pt, pull ups (5 sets of 10 done slowly), bench: 10 x 135, 7 x 160 pain free but cautious, 10 x 135 incline, military: standing dumbbell: 10 x 50, 15 x 45, 20 x 40. rows: 3 sets of 10 x 110 machine.
Usual abs (2:30 plank; headstand: had to focus).

walk: started at 3.8 mph worked up 1.0-5.0 every 3 minutes then stayed at 5; sped up to finish 29:38 for 2 miles. Was not into the bike at all.

Yesterday: snowy baseball. It was gray..drizzled, rained then snowed toward the end of the double header. So I sat for most of the fist game; walked around for the second game.

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Coffee! It took Carmen long enough to get it.

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It was snowing. Really.

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I wore: thermal underwear tops and bottom, rain pants over my regular pants, long sleeve, sweat shirt, vest, rain jacket and STILL got a little bit cold.

Oh the game: actually, an exciting double header. In the first the Chiefs took a 3-0 lead, getting back to back home runs in the 3’d. Wisconsin stormed back to tie it at 3 going into the final inning, but in the bottom of the 7’th the Chiefs scored off a bad throw on a ground ball (should have been an out, I think).

The second: the teams traded runs in the first, then the pitchers dominated. Still the Chiefs had their chances to take leads. They stranded two runners on base twice AND hit into a double play with the bases loaded and 1 out.

So it was 1-1 going into the bottom of the 7’th (and yes, it was snowing). The Timber Rattlers put in a relief pitcher who retired the first two batters, BUT both were long fly balls to center field where the center fielder made excellent plays. The third well hit ball fell for a single, then a double drove him home, ending the sweep.

They recorded attendance as 1340 in the box score, but there were maybe 40-50 people in the lower part..a few in the upper deck boxes..probably no more than 100.

But others have it worse. The Timber Rattlers are staying here and playing Kane County here on Tuesday, Wednesday and Thursday (night game on Tuesday) and the weather should be decent. I’ll be working during the day games on Wednesday and Thursday.


April 16, 2018 Posted by | baseball, walking, weight training | , , , , | Leave a comment

brief respite

Nice weather for a change. Foot: better; left shoulder: oh-so-slight tweak during wide grip pullups.

usual PT and abs (2:30 plank), 5 sets of 10 pull ups (slow) bench; 10 x 135, 3 x 160 (stopped), military (dumbbell, standing) 10 x 50, 15 x 45, 20 x 40. Hammer rows: 3 sets of 10 x 200. Hammer incline: 10 x 140 (45+25 on each side).

Glorious, pain free 5K walk outside.

Tribalism and politics I sometimes find it astonishing that I agree so much with someone who cancels my vote. Part of the issue is the D vs. R classification is so coarse. But I wonder if part of it is just not liking many of the people who vote the other way.

Every time I think of considering a Republican…I look at the creationist Bible beaters and “Obama was a Kenyan Muslim” “birthers” and Trump supporters and think “nah..nothing for me over there”.

But stupidity is indeed bipartisan and perhaps I’ve learned to tune out liberal/Democratic stupidity?

April 13, 2018 Posted by | politics, politics/social, walking, weight training | , , | 2 Comments

Not quite with it…here is what I think is going on…

I’ve felt off during my past 2 workouts.

This morning: 2200 yard swim, (2 km), 3 mile run, 2 mile walk (mostly outside). The run: 5.1, 5.2, 5.3 for each mile but didn’t enjoy 5.4 mph, so I just stopped, walked .25 miles, then 1.75 miles outside in the wonderful weather.

The swim: 500 free, 250 of drill/swim (fins), 250 of fist/free, 5 x 100 IM (free in place of fly), 200 pull, 200 fins, 200 swim, 100 swim. 200.4 before, 198.8 after the swim.

Yesterday: weights plus 4 miles of walking (3 on the track was at 15:00 mpm). I had tried to run..but didn’t like it.

Weights: usual PT, usual abs afterward, 5-5-5, 5-5-5, 10, 10 pull ups (good), military: 2 sets of 10 x 50 standing, (dumbbell), 20 x 40, rows: 3 sets of 10 x 200 Hammer. bench: 10 x 135, 5 x 155, 5 x 155 (careful and conservative to protect the shoulder), 2 sets of 10 x 140 Hammer incline press. The shoulder is healing.

Later: yoga; Vickie did more of a traditional class I remember.

I had told her that I thought she had “gotten soft”. 🙂

What is going on with me: for the past couple of days, I’ve felt achy..a bit tired but not extremely so. Digestion is not smooth. Old injuries hurt just a tiny bit.
I wonder if I have a mini-bug OR if Tuesday’s run was, well, tough for me. I remember doing a similar run on Thursday of last week and then struggling in Saturday’s run.

April 12, 2018 Posted by | running, swimming, walking, yoga | , , , | Leave a comment

Believing the worst about those you hate..

First in the news: yes, the FBI raided the office of one of Trump’s lawyers. No: you do not have attorney-client privilege if you are trying to use a lawyer to commit a crime or cover it up.

This is old news, but I saw this on a friend’s Facebook wall:

There are a couple of things wrong here. One: not all of us would consider one unkind mocking a disqualifying event “on the spot”, though, IF true, it is a bad thing. This isn’t the same level, but remember Obama apologizing for making that “Special Olympics” remark (about how bad of bowler he is)?

But, more importantly, there is quite a bit of evidence that Trump uses this mannerism to mock *everyone* he wants to mock.

So, I really believe he was just mocking a reporter.

Now if you want to say that mocking people in this manner isn’t “presidential” behavior, well, I might agree with you.

I think the lesson here is that I (and many others) really want to believe the worst about those we dislike. Therefore, I must approach all “did you see what Trump just did” stories with a bit of skepticism.

Note: I really do not believe that Trump will be removed from office; I see that as a very remote possibility. And it probably isn’t helpful for Democrats to run “on impeachment”..especially those who are running in Republican held states and Congressional Districts.

But I do think things like this MIGHT help us beat him when he runs for reelection.

Personal and workout stuff (TMI)

For the past couple of days, I have not felt “Right”; lower GI while, not bad, I ache more than normal (joints, old injuries) and last night, after yoga, my right knee was somewhat unstable (too much kneeling in class?) The stomach stuff: probably our campus tragedy …that really, really bothered me. It still does..I just felt dejected .

Yesterday: weights and bike. Weights: usual PT, 5 sets of 10 pull ups (slow), military press: 10 x 50, 10 x 50, 15 x 45 (all standing), rows: Hammer: 3 sets of 10 x 200. bench press: dumbbell: 2 sets of 10 x 40 (full motion). incline press: Hammer: 10 x 90, 10 x 140 (45 + 25). full ab set (2:30 plank). Then 34:40 for 10 miles on the bike. Evening: yoga.

Today: swim: 250 (slow, off), 250 (better), 5 x 25 fist, 25 free, 5 x 25 drill, 25 free (fins), 3 x (100 free, 100 pull), 4 x 100 modified IM (free instead of fly), 100 pull, 50 free, 50 side.
run: 10 min: 5.1, 5.2, 5 min: 5.3, 5.4, 5.5, 5.6..up to 44:50 (4 miles), then 6.1-6.4 (every .25 miles) for 54:32

Note: this morning, my heel hurt a bit..was fine on the run for the first 30-35 minutes, then “there” for “faster” (less glacial) paced running.

April 10, 2018 Posted by | bicycling, running, social/political, swimming, weight training, yoga | , , , , | Leave a comment

A few days of contrasts…

I had traveled to Alabama to give a math talk; it was a welcome diversion from, well, the day to day grind of teaching a couple of large sections of a service course. I got back home in time to catch most of Bradley’s 6-3 win over Indiana State in baseball (picked it up in the bottom of the 4’th; saw every run including a loaded bases clearing double. Then I went to a memorial service for an old friend.

I said a “pre goodbye” to a dear friend to is retiring and leaving the area. Then tomorrow, I get to see another dear friend who had left but returns from time to time. All the while, a trail ultra marathon is going on; one that I was once able to do (50 and 100 miles, two times each). My PF problems precluded me from doing one of the shorter distances.

I had 70 F degree temperatures in Alabama; it hit 18 F this morning in Peoria. Oh well.

Workout this morning: weights, then 57:40 for 5 treadmill miles: did “5 minute froggy” for 35 minutes (5.1) then walked to 4 miles (47:10) then jogged it in (10:30 final mile). Left heel: not perfect, but ok.

Weights: protect the left shoulder pull ups (5 sets of 10: ok), military presses: 10 x 50, 10 x 45, 20 x 40 (standing), one armed rows with 60 (3 sets of 10), shoulder not ready for incline or bench, so did light dumbbell bench presses: 10 x 30, 10 x 40, focus on full range.


flight to Alabama:

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Leg one: Peoria to Charlotte.

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Mobile, Alabama airport.

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The campus

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Now THIS is spring weather.

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The flier

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I had better not lay an egg.

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After the talk: nice, scenic walk with two mathematicians

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Near the South Alabama campus. Saw an alligator.

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The airport again: (with art)

6 am take off means sunrise photos

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Sunrise…and changing clouds.

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Cold weather baseball

Bonnie’s memorial service:

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RIP, Bonnie Gudat.

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April 7, 2018 Posted by | baseball, Friends, running, travel, weight training | , , , , , , | Leave a comment

What else am I going to whine about? (and protests)

Protests: I suppose one can do disruptive protests for many reasons: fire up those who think the way that you do, vent, deliberately anger others, etc.
But if you want society to come around to your way of thinking …well, maybe what you are doing does not work so well:

The backlash to violent protest may have changed the course of American history. For his own working paper on protest movements, Omar Wasow, a politics professor at Princeton University, carefully tracked both violent and nonviolent protests by African-American groups in the 1960s and attempted to measure their impact on white voters. His most important finding was that, as he explains in the abstract, “In presidential elections, proximity to black-led nonviolent protests increased white Democratic voteshare whereas proximity to black-led violent protests caused substantively important declines and likely tipped the 1968 election from Hubert Humphrey to Richard Nixon.” In other words, all else being equal, whites who were exposed to nonviolent black protests were more likely to vote for the candidate who was more liberal on racial-justice issues than were those who were exposed to violent black protests (and yes, Masow controlled for a variety of potentially confounding factors in his analysis).

Masow explains in the paper that this is, to his knowledge, “the first article to establish a causal effect of protests on voting,” and that his findings support that idea that “subordinate groups” like African-Americans, “can help shape national agendas and frame demands” in important ways — but that when it comes to big, broad movements, backlash can lead to severe consequences.

For what it’s worth, while Masow’s empirical approach may be new, the idea that the riots and violence of the 1960s sparked a white backlash isn’t: Among political scientists, this is a widely accepted idea. It doesn’t mean, of course, that the violence in question wasn’t often sparked by meaningful, urgent grievances — it means that there was a potentially preventable cost to expressing those grievances in a violent manner.

Now this is talking about rioting..and not less violent but disruptive things. I’d recommend reading the rest of the article.

It was icy when I walked to and from the gym, and to work. Ugh..

The workout: kind of a disaster. usual pull ups and PT went ok; bench: 10 x 135 (ok) 1 x 190 (ok), 5 x 185 (good). But then I attempted 10 x 170 in the decline, got a ding at reps 8 and 9 (left shoulder). That precluded doing any more chest pressing, though rows (2 x 200 Hammer, 1 x 110 machine) were ok, and careful, slow standing military presses with dumbbells (10 x 40, 10 x 45, 10 x 45) went ok too. Usual abs, 2:30 plank, 10 miles cycling (switched bikes to get one with the footstraps at mile 5) was ok.

Still that left shoulder..every once in a while I get careless and “ding” it. I might need 2-3 weeks rest..or to just be careful with my next set of presses.

So that is what I am whining about (someone asked me on Facebook: “what will you whine about next”. So now you know, Stripper Girl.

April 2, 2018 Posted by | bicycling, weight training | , , , , , , | Leave a comment

Buried by grading

Quizzes, exams, bleah.

Workout notes
Hip hikes, Achilles, McKenzie, planks, leg lifts

Pull ups: 2 sets of 15, 2 of 10
military presses: dumbbells, 3 sets of 12 x 50 (seated, supported)
curls: 3 sets of 10 x 75 (machine)
rows: 3 sets of 10 x 200 (Hammer)
pull downs: 3 sets of 10 x 160
abs: 3 sets of 10: twist, sit back, crunch, v. crunch

bench press: one set of 10 x 135 (narrow grip); ok, but that was enough.

walking: 3 miles outside; too pretty not to.

Academic BS:

I have very little tolerance for this. Evidently, it is a bad thing not to be an egomaniac.

September 27, 2013 Posted by | education, shoulder rehabilitation, social/political, walking | | Leave a comment

Sorry to be so boring

Work has been busy and I have been writing mathematics.

I’ve been working out and playing a bit; not much in the way of substance to write about (that is, non-technical substance anyway)

Today: I didn’t do the incline nor the bench, and I did curls on the machine. Otherwise:

abs (3 sets of 10: twist, sit back, crunch, vertical crunch), Achilles, hip hikes, McKenzie back exercises, leg lifts, bow pose, plank, side plank, rotator cuff stuff.

pull ups: 2 sets of 15, 2 of 10
military press with dumbbells: 3 sets of 12 x 50 lb.
rows (Hammer) 3 sets of 10 x 200 (more range of motion)
pull downs: 3 sets of 10 x 160 (shoulder friendly grip)
curls: 3 sets of 10 x 75 (machine)

Afterward, I went and ran 5K on the treadmill:

10:08 first mile (changed speed every minute from 10:42 mpm at the start)
8:42 second mile (still changing speed every minute)
7:56 third mile (26:46 for 3) (changed speed every minute to an 8 minute pace, then every 2 minutes)
27:36 for the 5K (3.11)

I was breathing deep but not gasping for breath.

September 25, 2013 Posted by | running, weight training | , , | Leave a comment