End of September


April 19.4 miles

May: 32.1 miles
June 43.2 miles

July: 68 miles
August: 85.9 miles

September: 97.2 miles

Yes, I know that none of these months constitute anything like real mileage but, it is getting better, slowly.

Today: PT (damn, it takes forever to do) 5:30-6:15 (included push ups: 6 sets of 15, one of 20)

Walk 2 miles

pull ups (40 reps..ok, some were partials but I had to protect the back), 5 negatives

bench press: 10 x 134, 10 x 145, 5 x 155, 3 x 160

Curls: 3 sets of 10

Swiss high incline: 2 sets of 10 x 94

Then a commuter walk.


This Thursday feels a bit like Friday. Founder’s day tomorrow..so 1 class for me.

Started PT at 5:30 and still didn’t get it all done by 6:25 (banded walks) so I did those after swimming.

Swim: 600 of 100 side, 100 back

400 of 25 drill, 25 swim with fins.

7 x 50 on the 1:20 (49, 49, 48, 48, 49, 48, 48)

150 back, side, drill/swim

1000 in 18:41 (4:42, 9:28, 14:13, 18:48 (4:42, 4:46, 4:35, 4:35)

So, this was 2500 yards, more than normal.

The walk: broken sidewalk..some back and forth to get to 5K..but the back felt great.

Weight: 199.5 before, 197.7 after (the swim)

Slightly sore

Slight soreness tonight..nothing bad. Almost fatigue.

Morning: 5:30 to 6:15 (bathroom break too) PT and 120 push ups: 6 sets of 15, 3 sets of 10. Slight ..had to tighten the abs.

Walk: very cool (40’s) so my pace, while not bad, was a bit slow for the effort.

I did have some radiating glute soreness with pull ups (let form get away from me): 10 singles, 10 singles, 5, 5 then 5 negatives, 5 singles.

Downstairs at 7:10 for deadlifts: 10 x 134, 10 x 184, 10 x 228 all low.

high incline: 3 sets of 10 x 94 with the Swiss bar.

curls: 3 sets of 10

bench press: 2 sets of 10 x 134..getting tired

Lunch: commuter walk; felt good..wonder if I got extra distance.

I have to watch for radiating soreness.

My back has a budget

This is more about my attempt to recover from neurogenic claudication (stabbing glute pain due to a nerve root impingement at L5)

I’ve been able to increase my walking from a rather sorry 0.5 miles at a time to, now, about 25 miles a week. It is mostly a diet of 1 mile commuter walks (M, W, F), 2 mile training walks (M, W, F) and 3-5 mile walks (Tu, Th, Sat, Sun) Pace varies from 11:30 mpm on my fastest training walks to 16:30 on my commuter walks; most is in the 12:30-14:30 range.

Today: 2200 yard swim via

600 of 50 side, 50 back, 50 breast

400 of kick drills/swim with fins

1000 in 19:11 (4:52, 9:42, 14:32) or 4:52, 4:50, 4:50, 4:39. I had the pool almost to myself so no one to push, and I didn’t feel that perky.

200 pull

Weight: 201.0 before, 199.5 after.

Then I did a 3.18 mile walk; I had to dodge some construction and I was a bit heavy legged at first.

This was one of my slower training walks, but I was fatigued. AND..I had some tingles/discomfort (nothing like the bad old days) in the 3’rd mile. First 2 miles were fine.

But …I felt this a bit during my YMCA walks..where there was a hill that I blamed.

I am wondering if the swimming is part of the reason; walks are always harder after swimming. I think that my back has a “done at one time” budget and swimming deducts from said budget.

I won’t make 100

I am at 84.5 miles for September.

It looks like this:

April 19.4
May 32.1
June 43.2
July 68.0

August: 85.9

Yes, I know how feeble these mileages are but neurogenic claudication is a tough condition to recover from. And I am not out of the woods as yet.


PT plus pushups (5:30-6:10 (break included) push ups: 9 sets of 10, 2 sets of 15

Walk 1 (2.2 miles)

Legs felt great.

Pull ups: got 50 reps. I did 8 sets of 5 singles, 5 negative singles, then another set of 5 singles.

Then at 7:10, downstairs until 7:45 which included:
bench press (legs up) 10 x 134, 3 sets of 150 x 6

curls: 3 sets of 10

high incline: 3 sets of 10 x 94

Lunch: 1.1 mile commuter walk.

Now the lifting

We got back to Peoria at about 10 am and I wanted to watch the Bears vs Texans on TV …so I split my workout.

First, full PT plus a slow 5K walk (14:36 pace, mostly on broken/cracked sidewalk; part of the reason is my legs were heavy from 3.5 miles of tour walking and 5 miles of workout walking the previous day, plus COVID/flu shots on Friday.

After the game (Bears and Colts both won!) I did my deadlifts:

10 x 134, 10 x 184 low

10 x 250 4 inch
10 x 280 8 inch

It was all good..no pain at all. Time to step up the weight by 5 lb.

Touring and lifting

The skinny: no in person game, but my wife treated me to a walking “ghost of Lincoln” tour, which was about 2.5 miles (to and from the hotel…plus close a mile getting our dinner), so it was a lot of standing and walking.

And the back/glute held up! Yeah, I know..no big deal normally, but in late spring, I could have NOT done this, at least without a lot of pain.

I did feel tightness and stiffness at times, but not much real pain, and it was not debilitating or even limp producing.

The tour: here are the sights. I learned a few things, including the race riot of 1908. We have so much ugly history swept under the rug.

I took some photos, including the Lincoln Home, Illinois State Capitol, and yes, a raccoon.


Watching the Maryland vs Michigan slugfest on TV…great game with Michigan getting some lucky breaks.

Today: interesting workout (not rushed)

PT plus push ups: pushups: 10 sets of 10, one set of 20 plus most of my PT

5.17 mile walk at just under 12:50 mpm; I started out gently and got more confident as the walk went on.

Then pull ups; experimented. In short: 8 sets of 5 (or 5 singles), 5 negatives, 2 more. The idea was to NOT inflame my nerve root. PT for the shoulder and wobble board work.

Downstairs for weights: bench press:

10 x 134, 8 x 145, 5 x 150, 4 x 155, 3 x 160, 1 x 171 did NOT inflame the L5 nerve root.

curls 3 sets of 10

high incline (Swiss bar) 3 sets of 10 x 94
It didn’t seem like I did much but I was grateful to do it.

12:55 mpm average

Up too late

I was up too late watching Illinois beat FCS Chattanooga 31-0 in a game that was even more lopsided than the score might indicate. It was 24-0 at the half, and the Illini worked on clock and played a lot of guys in the 4’th quarter.

So, I went with PT and a 3 mile (3.3) walk and then a commuter walk over lunch.

Back to the Illini: I am watching Virginia go toe to toe with Syracuse; this is a team that Illinois dominated. Evidently the Illini are not a joke any longer.

Swimming baseline

I did some academic stuff today; worked out some details that were bugging me.

And I am eagerly awaiting the Illinois football game; were I 10 years younger I would have gone. But I cannot drive late at night when I am tired.

Morning: a LOT of PT: 5:20 to 6:15; (one b-room break); did a LOT of it and it felt good. But no lifeguard at the pool, so I walked 5K+ instead.

I still think I got shorted just a bit but never mind that. It was a workout.

Then at 11, returned to the pool and decided to get a baseline:

500 of 50 side, 50 back (felt the back here)

500 of 50 drill swim, 50 swim (first 4 no fins)

1000 in 18:41: 4:38, 9:18, 14:00, or 4:38, 4:40, 4:42, 4:41 No one to chase. This was typical for me when I did the 250 swim, 250 pull. Average: 56 per 50. Back in April, when I started, I could barely do 50’s in that. Then again, even 1 mile of walking wasn’t quite pain free then.

200 pull to cool down.

After swim weight: 197.1 That IS getting better.

Goals: 34 minute 5K power walk, sub 18 1000 swim, under 190 body weight, painless pull ups (no back pain), painless bench press (still have to work on that)

And the swim: I did feel the back in the first 1000.