recovering between workouts

I am finding that doing a race on Saturday and walking (or running) “sort of” long on Sunday tires me out to the degree that trying to do anything resembling speed on Tuesday puts me in the “needs a lot of recovery” zone. Thursday workouts are often brutal, even if I don’t do much; I just haven’t recovered as much.

Workout notes walk jog; didn’t feel like walking hard and running anything beyond an easy shuffle was tough. So I did my 10K course (up Cornstalk Hill) where I mostly walked the flats, ran up and down the hill.

Later: 2.8 with the group; counted it as 3 to make up for the .2

April 23, 2015 Posted by | running, walking | , | Leave a comment

Attitude …

Today’s run: 8.1 miles in 1:26:36 (43:03/43:33). This time was ok for a hot summer day but it was 31 F and windy; I should have been faster.

But it is what it is and the morning was pretty. It was one of those were I dodged a few more cars than normal and kind of put my head down and went.

As far as working out and training: in some sense, at my current stage in life, it is as important that I enjoy my workouts as it is that I do something to prepare me for general racing. It isn’t as if I am getting faster or stronger; instead I am retarding the rate of my demise, so to speak.

I am getting the itch to try a 6-12 hour event next year and this means I’ll have to build up to some slow 6 hour “walk/runs” in which I take the intensity way down and mix in a lot of walking.


From the Wall Street Journal:

There is one kind of bumper sticker I see almost daily here in my small Midwestern town: a small oval printed with “26.2” or “13.1.” In case you’re lucky enough not to know what these numbers represent, let me explain: They indicate that the driver or someone in the car has run a marathon (26.2 miles) or a half-marathon (13.1 miles).

There is only one reason running aficionados display the stickers. They want the rest of us to know about their long-distance feats. So let me be the first to offer my hearty congratulations. I’d even offer to give them a pat on the backβ€”once they’re done doing it themselves.

What’s with this infatuation with running and the near-mandatory ritual of preening about it?

Almost every day I see people running: in the city, through subdivisions or out on country roads. They’re everywhere and at all times, from dawn until dark, their reflective gear flickering along the road.

One major quibble: one reason for the stickers is to advertise to other runners “I am one of you”; it might be a conversation starter. Yeah, I kind of roll my eyes at those who talk about “being proud”: no a 5 hour running marathon is nothing to be proud of if you are a healthy, non-geriatric runner (it is something for a 60 year old plus runner to be proud of though. And yes, I “ran” one slower than that… πŸ™‚ )

But for the rest of the article, I say “what is it to you? If you don’t like running, don’t run.” It isn’t that hard, is it?

November 14, 2013 Posted by | running, walking | , | 1 Comment

Athletics: can a really, really hard effort degrade your performance from then on?

Of course, our athletic abilities (or potential) go downhill as we age; this is why you don’t see 40 year old Olympic track champions or 50 year old NFL players. But I wonder if efforts which require us to “go to the well”; that is, efforts that require just about everything we have eventually wear us down.

Example: in May 2004, I had about the hardest athletic month of my life. During that month I walked 101 miles in 24 hours in the early part of May; 4 weeks later I got 87 miles in an “official” 24 hour walk. The first effort left me dead and exhausted; the second one finished me off. It is almost indescribable how hard that first effort was for me; I still wince when I think about miles 70-90. The second one: I just collapsed about mile 70 or so, slept it off, and got a few more miles.

Afterward, after some recovery, I ran a 5K in 23:31. A few months later (March 2005) I ran 23:45. Now I put those times into the age equivalent calculator. I found out that they grade out to about 25:20 at my current age, which is in line with my times now! A few of my times are slightly slower, some are slightly faster.

But prior to that hard effort, I had been running 22:xx; my 5K times increased by about 1 minute after those hard ultras.

And, try as I might, I’ve never been able to lose that minute (when corrected for age), no matter how hard I try. It is almost as if those hard efforts damaged me athletically, for life. I wonder if there is something to this.

As I sit here: my legs are a bit achy. All I did this morning: slow 10.2 mile run (just under 11 mpm on a hilly course), and light leg weights. And THAT is enough to make me sore now-a-days! I remember a time when that would have been a “easy to moderate” training day.

September 17, 2013 Posted by | running, walking | , , | Leave a comment

New shoes? Other changes…

Today’s workout 10.2 mile walk in 2:27:30; I was sore and stiff among waking up and thought a gentle walk would be what I needed.


I had a few hills though. It was cool and it drizzled at the end. I walked fairly steadily. I was the “cornstalk 8.1” with a 1.4 plus a .7 loop added.

As far as my sore legs: I wonder. I had no energy for this Saturday’s 10K. I am thinking that perhaps I should focus on walking the longer ones (maybe running 1-2 half marathons) and focus on walking the long ones.

Photo on 2013-09-15 at 14.29 #2

Photo on 2013-09-15 at 14.29

The left shoe has more wear than the right shoe: in the upper photo, I am showing the right shoes from the two pair I use for running; in the lower photo I am holding up the left shoes.

These will be gooed up and retired to treadmill running duties (they still have some cushion left); I’ve got two new pair to use.

I went to the local running store as I have weird feet; I need to try ’em on.

The local running store has the same name as the previous store did, but it is very different.

The former store: corner in a sort-of-run down section on the edge of the down-town area. It was small, almost dingy and staffed by, well, mostly stellar runners.

The current store: in a place at the edge of a small avant-garde township; it is much larger, full of more ritzy stuff and the owner has made a point to put on its own collection of races, apart from the local running club. Some of the races are really good (Half Marathon, Marathon, Main Street mile) and some are more glitz than anything else.

As far as the staff: they take time to fit you and they know the merchandise well; however they aren’t the performance running animals that the former staff was, and they seem to be instructed to find other stuff to sell you.

As for me: I am not sure if I am doing something wrong or if my body has changed for the worse. Some slow down is age, but some is that I can’t seem to handle training.

I really haven’t been the same since 2004-2005 when I did my best 100 mile walks. The below (from May, 2000) seems like a lifetime ago (Madison Half Marathon)

September 15, 2013 Posted by | running, walking | , | Leave a comment

Slow walking is painful: One piriformis/back mystery solved

I have at least two more PT appointments for my back, though I was told that my back flexion (32 degrees cold, 35 warmed up) was now well above normal, and well above the 15 degrees that I had at first.

BUT: I had mentioned to my therapist that my piriformis usually ached a LOT more while standing and walking slowly (say, walking with my wife) than it did when I was walking hard/”fast”.

She pointed out that going slowly puts more strain on the stabilizing muscles than walking faster. If this sounds strange: imagine riding a bike. It is easy to stay stable when riding; what happens as you slow to a near stop for, say, a stoplight?

But this also points out that I probably need even more core work.

August 18, 2013 Posted by | injury, walking | , | Leave a comment

Bad Backs, Bad Jokes and a welcome back

Workout notes I slept late and didn’t get started until almost 9 am. It was about 72 F with 67 percent humidity (slightly warm; not bad really).
Warm up: one mile in 9:54
Main set: 2 miles (3200 meters) in 16:40 (8:19/8:21)
walk 5:42 (1 lap)
jog: mile (lane 2) 9:56
Walk: Springdale cemetery (45 minutes, or about 3 miles; 23 out, 22 back)

The back was ok and it was less stiff upon warming up that it had been all week long. That is a good sign.

Back notes: these exercises stem from the 1930’s (the Williams set). But they continue to work for me; I tend to have problems when I slack on doing them regularly. I’ve been doing the pelvic tilt, one legged leg raise, crunch, fetal position (“yoga child” but on your back) but will add the others. They felt good this morning.

Bad jokes: here are some nerd jokes. Terrible! It took me a while to “get” joke number 4 and when I did, I wish that I hadn’t.

Hot yoga at home is back! Click on either screen shot to see the video on youtube.

Screen shot 2013-08-03 at 11.05.59 AM

Screen shot 2013-08-03 at 11.05.05 AM

August 3, 2013 Posted by | big butts, bikinis, human sexuality, humor, running, walking | , , , , , | Leave a comment

Berea, Kentucky Day 2

I am sitting outside of our motel since the Wi-Fi reception is better out here. In the general strip mall area some guy is parading around with a leaf blower just seemingly blowing at random. We hear about unemployment but from the army of seemingly useless leaf blowing wielding warriors….maybe employment is too high? πŸ™‚

Just kidding; I know that many see professors as being mostly useless when they aren’t actually teaching in the classroom.

Workout notes
52 minute walk (over 3 miles; perhaps 3.5 or so) around the bike paths here. The back is a bit tender though and I had some trouble with the toes (ragged nail) that bothered me a bit; lube helped.

Later I went to a batting cage while Barbara and her brother played mini-golf.


When she does this, she is very careful to NOT face away from me. 😦

But I spent my time at a batting cage; I took 200 pitches (sets of 20) spread between the 40 mph (3), 50 mph (3) and the 60 mph (3) and the “girls fast-pitch softball” (1). For the baseball I wiffed a few times until I got the timing down. The softball: my reactions were good enough to hit from the get-go. Then I did another 20 pitches in the soft ball while Barbara watched.

Surprisingly, I got tired while in the cage; I am just not used to it. But I am a bit surprised I got to where I could at least connect a bit.

For the 50, 60 mph cages, I wiffed about 20-25 percent of the time.

We ate at a Indian restaurant (pretty good) and there were a few signs that we were near a university (Eastern Kentucky in Richmond)


July 30, 2013 Posted by | big butts, travel, walking | , , | Leave a comment

Pretty day!


It was cool and I did a weight workout and a 5 mile walk afterward. While on the walk, I saw a young woman wearing shorts that were like what the woman above is wearing, along with a “jog bra” of the same color. But given that I am 30-35 years older than her, I kept walking and didn’t even turn to look. Now had her MOM been wearing those….I might have given myself whiplash. πŸ™‚

But the way was very pretty and cool; local runners are rejoicing.

The walk: 5.1 cornstalk course (hilly) from Markin. No piriformis pain.
The weights:
hip hikes, achilles, rotator cuff, 3 sets of 10: (crunch, v. crunch, sit back)
pull ups (5 sets of 10)
incline presses: 10 x 135, 4 x 160, 7 x 150, 5 x 150
superset: curls (EZ bar, 65), rows (dumbbell, 65), pull down (160), military press (2 sets dumbbell, 2 machine)
3 sets of 10 each, except military: 2 sets of 12 dumbbell (50 lb.), Hammer machine military: 10 with 90 (45 plates), 4 with 140 (45+ 25 plates). The latter was easier on the back.

July 24, 2013 Posted by | big butts, spandex, walking, weight training | , , | Leave a comment

OMG, the real reason running is hard for me…

I am too frigging FAT. On the doctor’s scale this morning: 195, as opposed to the 189 I like. Ok, some of that is due to fluid retention (Indian twice this weekend) but it can’t be that much fluid.

Time to watch portion sizes again. *&#$

Workout notes
Weights plus and easy 3 mile walk.
hip hikes, rotator cuff, Achilles, Abs (3 sets of 10: crunch, v. crunch, sit backs)
pull ups: 5 sets of 10 (went ok)
Bench: 10 x 135, 5 x 185 (easy), 8 x 170 (easy)
incline: 6 x 155, 4 x 155
super set: 3 sets of 10 each: military (50 lb. dumbbells; 12 reps), curls (65 EZ curl), pull downs (160), dumbbell rows (65 lb.)

The walk: Bradley Park; easy; lots of noise in the Uplands this morning.

I was a bit surprised that pull ups went well, given how much I weigh.

July 22, 2013 Posted by | walking, weight training | , | Leave a comment

What’s the purpose of training?

If it is to make yourself sore, I am succeeding.

Workout notes:
weights plus a slowish 5K walk to heat condition.
Abs (2 sets of 10: v. crunch, crunch, sit back)
squats (3 x 5 with 45 with 3 x 5 with 45 good mornings)
I also experimented with the other hamstring exercise.
Achilles, hip hikes.

pull ups: 2 sets of 5, 4 sets of 10
incline: 10 x 135, 4 x 160, 4 x 155, 5 x 150 (last set: pretty lame)
military/row/pulldown/curl superset:
3 x (12 x 50) dumbbell military, 3 x (10 x 65) row, 3 x (10 x 160) pull down
curls: 1 set of 10 x 30 dumbbell, 2 sets of 10 x 65 EZ curl bar.

I was a bit off today.

Note: my legs were sore both quads and hamstrings.

After: 48 minute walk to Bradley Park. It wasn’t that hot, but it was humid: 80 F, 71 percent humidity. Ugh.

July 10, 2013 Posted by | walking, weight training | , | 2 Comments