Not sure; I’ve been tired lately. Friday: 2.4 mile walk; weights went ok (3 sets of 5 with 155 on the bench) Saturday: 11 miler (this time through Springdale) at a 16:15 pace. It was not that hot; I was just distracted. Dodged the market and the Uplands yard sales. Sunday: deadlifts as usual: warm ups, then 10 x 225 low, 7 x 275 4 inch, 10 x 300 6 inch (ok, 9.9 x 300; didn’t quite lock out rep 10)
Monday: 5 sets of 6, 4 of 5, then one more set of 5 penalty. These were a CHORE. bench: 10 x 134, 8 x 150, 6 x 155, 5 x 155 high incline: 10 x 94, 5 x 105, 5 x 105, 3 sets of curls; 5k walk (hot)
Sunday: Chiefs game rained out. 2.5 mile walk. Weights: low 10 x 134, 10 x 184, 10 x 225. 4 inch: 10 x 270 (tough)
Monday: some decluttering. 2.5 mile walk. Weights: unremarkable pull ups (53 reps), bench: 10 x 134, 1 x 175, 3 sets of 5 x 154. High incline 3 sets of 6 x 105, curls: 3 sets of 10
Tuesday: more decluttering. Lots of photos. Walk: hilly 7 mile walk in West Peoria (featuring the Cemetery hill) 14:56 pace (75/65). I like this route and will add it. Wednesday: deccluttering, Odd Couple play, workout 2 mile walk. Pull ups: 6 sets of 5, 10, 2 sets of 5, set of 4 (penalty) bench: 3 sets of 10 x 134 high incline: 3 sets of 6 x 105 trap bar dead: all low: 10 x 134, 10 x 184, 3 x 225 (gave up), 10 x 225 (got it)
Thursday: bank closing at Redbrand. walk: 5.1 in 1:15:16, 14:46 pace
I’ve been writing in my paper journal and so this has fallen off a bit.
Wednesday: Chiefs game rained out. They lost on Tuesday. Lifting: the usual, low handle trap bar deads: 10 x 134, 10 x 184, 10 x 225; did curls as well. Got 15 reps with 134 (one of 3 sets)
Thursday: 6.3 miles at 14:43; had to dodge downed tree removal (see Facebook)
Chiefs: saw innings 2-7 of a 3-1 loss (7 inning game); it was 3-1 after the first. Then came the nightcap: a disastrous 18-1 creaming, which saw Dayton celebrating their playoff berth. Note: there was a grand slam..by Dayton.
Friday: 7 sets of 6 pull ups, 2 sets of 5, and some at Lutheran Hillside Village, where we toured. bench: 10 x 134, 1 x 175, 3 sets of 5 x 154 high incline: 3 sets fo 5 x 105 curls: 3 sets of 10. Also: 2 mile walk late.
Today: 11.25 mile walk: spur, 2 mile loop, two 1.15 lower loops, then enough in the Uplands and campus, and Arbor district to make 11. 9 hills on this one. 2:58:42 for 11.25 (15:53 pace).
Sunday: deadlifts kind of sucked: 10 x 134, 10 x 184, 10 x 225 low
6 inch: 1 x 300, 3 x 300. Legs were fatigued. 5k walk afterward. Monday: pull ups were a strain 5 sets of 6..make that 7 sets of 6, 2 sets of 5. Trying to get stricter Bench was 10 x 134, 4 x 155, 3 x 155, 1 x 155, 5 x 150, 5 x 150 high incline: 3 sets of 5 x 105 curls: 3 sets of 10 2 mile walk
today: 6.3 miles (in rain) in 1:37. Got my new prescription. Chiefs tonight.
I’ve done a TON of navel staring, and a little bit of math. I might write about that instead of trying to reconstruct my crazy 1994.
So, here is Wednesday, Thursday, Friday, Saturday (eek!) Wednesday: 2 mile commuter pace walk. Pull ups (5 sets of 6, 4 of 5), bench: 10 x 134 Swiss, 10 x 134 conventional, 10 x 134 conventional high incline: 10 x 94, 4 x 110, 5 x 105 curls: 2 sets of 10 trap bar dead: (4 inch) 10 x 134, 10 x 184, 10 x 225, 10 x 245
Thursday: 6.3 in 1:30:26 (14:21 pace); decent enough, even with wet pavement.
Friday: 5k at 16:12; kind of convoluted due to the light being out on Western and Bradley. Pull ups: 10, then 5 sets of 6, 5, 4, 4 (really struggled with the stricter reps.) bench: 10 x 134, 6 x 150, 5 x 150, 6 x 150 high incline: 3 sets of 5 x 105 curls: 3 sets of 10
Today: 10.2 in 2:35:54; I did the out and back spur, 2 mile loop and two 1.15 loops, then took the 1.5 mile Uplands route back with 0.6 campus mixed in. Dry weather; downright pleasant. The hills wore me down though. It was a 9 hill loop. Dog Park: 5, Corn Stock 3, Upper Bradley 1.
Yesterday’s pull ups were instructive. I deliberately did NOT allow myself to push off of the upright and getting 10 sets of 5 was downright challenging, even with PT exercises rest. bench: I was fatigued: 10 x 134, 5 x 150, 5 x 150, 4 x 150, 4 x 150 (two pin presses too as I failed rep 5 twice) high incline: 10 x 94, 5 x 105, 5 x 105
curls: 3 sets of 10, plus a 2 mile walk.
Today: it was 79 F, 82 percent humidity. 1:28:41 for my 10k course, or 14:18 mpm. Not my fastest but given how gross the weather was, I’ll take it. I was 59:09 exiting the park so I was 29:32 for the final 2.2, and 1:12:40 (or so) at the house before my campus loop.
Friday: West Side Story (Corn Stock Theater, on Bradley’s campus) Saturday: am: Steamboat with Tracy. pm: 5-0 Chiefs victory with Barbara and Tracy (2 Chiefs home runs)
Sunday: 10 mile walk; got soaked. 2:43. Out and back spur, 2 mile loop, 1.1 mile loop; then “Modified Barbara” with the final 2.6 miles in pouring rain; streets were streams. I did try the Chiefs game but gave up after rain delays. It started almost 2 hours late, and they won again 3-1.
After the Steamboat 4: deadlifts with the 4 inch bar: 10 x 134, 10 x 184, 10 x 244, 10 x 265
Steamboat: well, Tracy and I did Steamboat. She warned me that she was not as fast as last year, and it was very hot and humid. I wondered about her effort level; perhaps I should have told her to slow down. I was concerned that she skipped the water station at mile 1.
Well, by mile 3 she was hurting and had to sit down in the shade. We had been averaging 16:15, and that was too fast for her under these conditions. She rested; I went ahead to the aid station and brought her 2 cups of water. She drank it and went on to finish in 1:12:48. The final mile took almost 23 minutes, with the stop.
She had recovered enough to make it to the car, and carry her first place in the Women’s 80 and up.
Steamboat History
1998: 15K 1:08:22 183/844 (sticky) Was running just under 20 for 5K in those days. 22:50/23:05/22:27, 29/71 AG 167/603 men 1999: 15K 1:07:53 187/725, place was a bit worse; roughly 20:40 for 5K in these days 22:38/23:01/22:13 39/76 AG, 170/511 men 2000: 4m 27:51 After a 10K/half marathon double and 1:35 half a few weeks earlier. 2001: 4m 29:13 Lake Geneva Marathon 3:40 2001: 15K 1:11:16 (126/381) Fall 15K 23:20/24:04/23:51 2002: 4m 43:15 (walk) 2002: 15K 1:14:33 (run; fall) 167/405 24:10/25:07/25:16 2004: 4m 33:10 (two 24 hour walks in May; 101 and 88) 2005: 15K 1:23:13 (26:40/27:39/28:43) McNaughton 100 in April, Marathon on Memorial Day. 2006: 4M 42:10 (walk), FANS 24 in June (83 miles) 2007: Walk with Barbara 1:10 2008: Walk with Barbara 1:13 2009: run 1:27:23 (9:22 mpm) Place: 519/726 29:21/29:49/28:43, 34/43 AG 2010: walk 4 miles 39:32. 2011: walk 15 km 1:48:02 37:12/36:24/34:26 2012: run 15 km 1:36:55 29:26/33:54/33:35 679/835 2013: 15K 1:29:04 (29:34/29:53/29:38) 40/50 AG, 552/866 2014: 1:29:57 (29:22/30:46/29:49) 2015: 1:34:28 (30:49/32:49/30:50) (2 weeks after FANS 59.9) 579/804, 376/461 males, 173/219 male masters, 36/43 AG 2016: 1:41:57: 31:40/34:37/35:40 667/822, 413/458 male, 196/221 master male, 30/33 AG. 2017: walk 1:55:52: 37:04/39:41/39:07 Just not in very good shape. 2018: 2:15:55 walk/jog…gave up after 2 miles and mostly walked (22:15). 39:20/48:19/48:16 2019: 1:38:36 31:44/35:12/31:40 (3 loop version, rainy and cool)
Walking: progress has been slow, partly due to bad food choices (mac/cheese is bad coming off of a bug) Sunday: 2 easy, Monday: 1.2 Easy Tuesday: 5k at 16:13 and it was an effort (W. Peoria) Wednesday: 2 miles at 15:48; easier than Tuesday Thursday: out and back 5 miles at 14:49 (1:15:33 for the 5.1; I was 1:13:45 at 5) Better. Friday: (today) 5k at 17:32 easy in a light rain. Weights: Monday: 60 percent: 6 sets of 5 pull ups/chin ups, 2 sets of 10 x 134 Swiss, 2 sets of 10 x 94 high inline Wednesday: full sets of pull ups: 5 sets of 6, 4 of 5 bench: Swiss: 3 sets of 10 x 134 4 inch trap: 10 x 134, 10 x 184, 10 x 225 high incline: 2 sets of 10 x 94, curl: 2 sets of 10 Friday (today) 6 chins, 10 pull ups, 4 more sets of 6, 2 sets of 5 mixed grip. Still can’t touch the chest. bench: 10 x 134, 3 set of 5 x 150 (Swiss) high incline: 3 sets of 10 x 94 curls: 3 sets of 10
Baseball: The Chiefs were on fire, winning 11-1 on Tuesday, 11-4 on Wednesday and 7-1 last night. They banged out 7 home runs on Tuesday (2 players getting 2 each) and 3 more on Thursday.
Life of an old goat 