Half a step back

A little sore so I did the old “1 mile at a time” thing.

PT with 1 mile after banded walks, and 1 more mile after the clamshell series. Still did most of it..and some chest taps.

I wouldn’t say that these were bad walks, but I was in the “pre-pain” mode; still ok but wondering when it would go. Ok, I’ve had a LOT worse but I’ve had better too.

Then I worked on my paper, and went to the pool at 11 am for 2000 yards:

600 of my usual side/back warm up (100 each)

200 of my usual front kick/free

Then I did 200, 200, 100, 100, 50, 50 with 50 back in between plus 30-50 seconds rest; this totaled 1000 yards:

3:32, 3:28, 1:41, 1:40, 47, 47. I was soooo close to going under 1:40.

200 pull in 3:36 (easy).

Weight: 203.8 after swimming.

Note: I did feel the back/butt just a bit during swimming; didn’t feel it at all on Monday. I wonder if the longer pool feels better?

Shoulders were ok.

Taking stock

One of the things I do during the summer is I get ready for the fall..physically. Seriously. I try to see what works, what doesn’t work and what workout scheme is sustainable.

I will have to make modifications.

Today I was sort of efficient for the first part of the workout:

31:25 PT and pre walk stretching

28:58 for the 2 mile walk

4:41 to get a drink and transition to my porch work.

52:28 for my pull up/push up, shoulder rehab and wobble board (had to rest a bit here)

51:46 to go downstairs and finish my bench presses, deadlifts, high inclines, curls and belt squats (some inefficiencies here)

Total time: 2:49:20 which is too long for most of the academic year.

The effects: I felt fine right afterward, but when I laid down in bed and got back up..some troubling left glute tightness (back related, I am sure). The walk caused the most strain.

The actual workout

The walk wasn’t the worst but I did feel some stress ..that went away reasonably quickly.

Pull ups: 10, 10, 5, 5, 5, 5, 5 wide, 5 chin, 5 mixed, 5 mixed. These went ok

push ups: 30 incline, 30 decline, 30 incline, 10 flat (some resting here)

bench press: 150 lb: 7, 7, 7, 10 (best in a while)

deadlifts: 10 x 134, 10 x 184 low, 10 x 270 high (8 inch) wondered about these..not residual pain right after, nor pain during.

curls: 3 sets of 10 x 50

high incline: 3 sets of 10 x 94 Swiss bar

belt squats: 3 sets of 12 x 94 (kind of shallow)

I did notice a slight shoulder niggle.

4’th of July Chiefs baseball

Well, it was not like the days of old..but the Chiefs did draw a crowd of 5000 + for the first time in a long time

The above was at the start of the game; it filled out a bit more than that.

I had a friend to go with.

Oh, the game: it started out promising. The Chiefs got 6 solid innings of pitching from their starter and 2 home runs from the same player:

So the Chiefs took a 3-2 lead going into the 7’th and then… the bullpen. And it was a disaster. The first reliever didn’t last the inning; second one wasn’t much better and by the time the carnage stopped, it was 7-3 Beloit.

But wait, there’s more. Top of the 9’th down 4, give up 4 more..and the game ended 11-3, Beloit. That is 9 runs over 3 innings..

In fairness, the Chiefs ..or rather the Cardinals, promoted several players last week.

Nevertheless, I am glad to see games. And this was 1000 more than last year’s 4’th of July game.