yesterday: PT, weights, slow 3.25 mile walk (15:39 pace); I did torch my legs.
Weights: pull ups (sets of 5; one was 8 one-two sets of 5 singles) and a 37 second hold. Downstairs: high incline (after deads) 5 x 105, 5 x 110, 5 x 110, 5 x 110
deads: 10 x 134, 10 x 184, 10 x 225 low 4 x 270, 10 x 270 4 inch. Last one was torture.
goblet squats: 10 x 60, 10 x 60 and the finisher: 10 x 40 with heels on a plate.
This left me VERY sore the next day: inner quads.
Today: PT and a lackluster 8.25 mile walk in 2:01 (14:40 pace); slowed toward the end. Did the out and back in Bradley Park, one extra Cornstalk loop, one extra lower loop, then an extra full loop of Rebecca
But there is still some football to see this year.
Today: PT then a lackluster 6.25 mile walk. Time was 1:29:12 which is on the slower end of these, but not a disaster. I like to be 1:23-1:26 for this course. Eating has been ok; wonder what I really weigh. Weight was a bit down during my attack of crud.
Had some slight radiating pain at times, and I mean slight (not during walking). Wonder if I am sitting too much.
Saturday (23 December) Deadlifts: 10 x 110, 10 x 154 deficit, 10 x 190, 10 x 225 low, then 1 x 300 (felt bad), 10 x 280 8 inch. Then a 4.35 mile walk 14:30 pace.
Saturday: adventure in Chicago. Drive to Chicago; have my GPS freeze so I parked at the Wells Street lot and trudged .7 miles to the hotel (after a misfire; was next door). Checked in early. Then 5.9 miles on the Lakeshore which included a trip back to the lot to get the rest of my stuff and then back to the hotel. Then 1 mile to the game and 1 plus miles back.
So, in all, it was 8-9 miles for the day. That would have been impossible 2 years ago.
Last night: 4 pm after driving, family lunch: 17:14 pace for 5K of very wet walking.
Today: leisurely weights and a 4 mile walk (4.1 in 56:20; Cornstalk course plus an extra)
The weights: pull ups: 10, 10, 6 sets of 5 (last 4 were chin ups)
downstairs: bench: 5 x 134, 1 x 154, 1 x 165, 1 x 170, 1 x 154, 5 x 150, 5 x 150, 5 x 150 (no bounce in any set)
high incline: 7 x 105, 5 x 110, 5 x 110, 4 x 115 (out of gas)
3 sets of curls.
The walk: much better than yesterday.
Now about the game: I got there in plenty of time and enjoyed a 50 yard line, front row Media Deck seat. But I had to show my ticket: at the gate, at the Media Deck section and again to GET to my seat. You don’t have to show quite so much in the Media Deck corner sections. But man, what a seat.
And the game: the Bears offense started well; it was 21-0 in the second quarter. The Cardinals eventually closed it to 24-16 in the 4’th (went for 2?) and the Bears got an insurance field goal late (after a 4’th down stop) to win 27-16. J Fields had quite the game; close to 100 yards rushing and connecting with his tight end (who got hurt on his last long reception) and the Bears ran well.
Oddly: everyone on my right left early in the 4’th quarter.
But I did walk 7.2 miles at about a 14:15 pace along the Riverfront; did just enough “extra loops” to get the distance. Gray, and few others on the trail.
I’ve slept through the night the last few nights. In a few nights, I’ll try without the mucus pill and the extra antacid.
I took my wife to get some health work done. Before: back PT, pull ups, weights.
7 sets of 5 chins/pulls, one was a sloppy set of 10, one set of 5 chin singles, then a hold (to the 40 second beep)
downstairs: high incline: 5 x 94, 5 x 105, 3 sets of 5 x 115 deadlifts: deficit: 10 x 110, 10 x 154, 10 x 185 4 inch: 10 x 244, 9 x 271 (lost grip on rep 10), 1 x 271 (make up) These took some time: lots of rest.
At the health provider: Rock Island Trail: office to the tunnel. It was slightly longer than this: about 4.35 miles in 1:08 (15:5x or so)
Note: I am sleeping a LOT better; no waking up for coughing fits.
For the second day in a row, I did NOT have a coughing fit at night. But I did take a mucus relief pill and an antacid before going to bed. We will see how long I need that.
Result: 10K walk in 1:26:41 in 22-25 F conditions, which is very reasonable for me. This was my usual “Cornstalk hill out and back” 5 miler plus a 1.25 campus circle loop.
Sunday: 4 miles in 57:57 (felt drunk from the NyQuil I took the night before..lost 1-2 hours of sleep )
Monday: first a weight workout then a very slow commuter walk (1:08:58) to Bradley Park (Cornstalk hill) and to the office. It is getting COLD…
The weight workout: 10 singles then 7 sets of 5 (one was 7) then 5 singles; then a “hold to 40 seconds”
downstairs: bench: 5 x 134, then 3 sets of 5 x 150. High incline: miss 125 (thought it was 115) then 5 x 94, 7 x 105, 3 x 110, 3 x 114, 5 x 94 (ready to quit)
deficit dead lifts: 10 x 110, 10 x 154, 10 x 185 (used 25 lb plates as the large plate)
It sure does not seem like much but it challenged me.
Now the treat: Sunday I went to an Illinois Basketball double header: men vs Colgate (74-57 win), women vs Missouri (69-66 loss). The men raced out to a big lead and then cruised; note that Colgate is a good mid-major. The women got a small lead but Missouri took control down the stretch.
There was a contrast compared to what I am used to.
Well, let’s just say that I am upset at what I am seeing; more about that later. I am upset over a specific work related situation that none of my friends or family caused.
Aside from that: I had the luxury of doing a weight workout at a leisurely pace yesterday, followed by an afternoon 4 mile walk at just under 15 minutes per mile (flat ground)
The weights; pull ups, singles (20 reps), then 6 sets of 5 (2 of them chins) trying not to kip, then 37=38 seconds of holding.
downstairs: high incline: 5 x 94, 5 x 105, miss 130, make 125, 5 x 110, 2 sets of 5 x 115. Bench: 3 sets of 5 x 145 with pause Curls: 3 sets of 10; 2 with the Swiss bar (unloaded), one with the curl bar.
Today: my classic out and back 5 mile course (measured at 4.85 by my Garmin today) with one mini-median loop to get 5.17. I was about 1:08:30 at 5.
Illness: felt pretty good but was woken up twice by coughing. Post nasal drip, I think. I will take steps this evening and see how it works. My second sleep: until 9 am! For me, that is outrageously late.
Last night: saw a ball game.
Bradley lost to Cleveland State 76-69. In a nutshell: Cleveland State had a two man wrecking crew; one was a guard who hit a lot of 3 point shots. And in the first half, they out worked Bradley, who had 10 first half turn-overs. Cleveland State only shot 31 percent in the first half but still lead 30-27. BU played better in the second half, at least until the final 3 minutes. It was a close game for the vast majority of the game, with CSU taking command in the final 90 seconds.
Life of an old goat 