The long and short of it: a bunch of small irritations (plus sloth) lead to me getting a late start. So it was “walking only.” It wasn’t that bad: I did the 4 mile “out and back” and added a flat 1.25 mile campus loop and the mileage worked out in the end.
I wore knee braces (17 F at the start) and footing was good. This is better than the recent snail-slow slogs. But I’ll find out tonight if I exceeded my limits.
Well, I am getting a bit back into the routine today.
Workout notes: slow 2 mile walk across campus with no knee wraps.
Weights: pull ups: 10, 5, 5, 10, 10, 5, 5. I am not saying each 10 rep set was outstanding quality.
Bench: 10 x 134, 4 x 160, 4 x 155, 4 x 155, 4 x 155
high incline: 3 sets of 10 x 84
trap bar dead; 4 inch 10 x 134, 10 x 184, 10 x 234
6 inch: 10 x 280 (got me out of breath).
February
March
April
May
June
July
August
September
October
November
December
Monday: slow 2 mile walk; it started snow free and ended with snow. 20:21 pace (not a misprint)
Tuesday: weights only.
pull ups: 2 sets of 5, 5 sets of 6 (40 reps total) downstairs: high incline: 10 x 85. bench: 7 x 134. incline: 4 x 134, 5 x 134, 4 x 134. trap deads (4 inch) 5 x134, 5 x 184, 5 x 224, 5 x 224 (some knee pain at first)
Wednesday 5K walk (some slick areas) in 1:00:14; 19:36 mpm (not a misprint). No effort, no pain..keeping it that way, for now.
Not sure how I am going to mix it up tomorrow: might try some treadmill walking in the AM. we’ll figure out something.
Night pain in the knee IS down; beginning to suspect my pain was from simple overuse.
I was surprisingly sore (extra pull ups?) this morning (upper body) but: 5-5-10-5-5-5-5-5-5 with the first 30 being pull ups, next 20 being chin ups. I did these in between back exercises.
Downstairs; bench: 3 sets of 10 x 134 Swiss Bar, high incline: 10, 8, 7 x 94 and deadlifts:
straight bar: 10 x 134, 10 x 184, 5 x 224
wagon wheel trap bar: 6 x 250, 10 x 250
That finished me off. Then 4.1 miles of walking: 30:30 for the first 2 then 27:58 for the next two. This was the Moss course, plus Rebecca and campus.
How cold is it? I broke TWO ice scrapers on my car; the ice was that thick. It was -5 when I was outside doing pull ups; it has “warmed” to single digits.
Our Prius cars: B’s had a malfunction; it would not turn off or get into gear. But I went outside with the fob, locked the door then went back on. It was off and it then started normally.
Mine: the speedometer and other readings didn’t work at first. And yes, of course, the “tire low” light came on. I might check tomorrow.
Workouts: Monday: 5 miles on the treadmill in 1:07
Today: PT, pull ups outside (2 sets of 10 singles, 2 sets of 10, 2 of 5), bench: 5 x 134, 4 x 155, 4 x 155, 3 x 155, 3 x 155, 3 x 155
Squats: 5 sets box (last 3 with 54 lb), 1 low My quest to avoid the “stripper squat” continues. I think that I’ve made progress.
High incline; 10 x 94, 8 x 105, 5 x 115, 2 x 120
curls: 3 sets of 10.
walk: 3.13 in 39:26 (12:37) treadmill.
Glute/back: had to roll a bit; treadmill stresses it out a bit.
Ok, maybe I’ll write a few words. 2023 started kind of tough: I was tasked with chairing a search committee; that process was time consuming, gave us two GREAT hires….who got cut during the fall blood letting that saw us lose our major.
But I was unaware of that at the time; what I did get was COVID. That stopped my walking momentum and had me start the semester online.
Summer saw a Chiefs playoff season, smoke, trip to Texas, sinus infection and then the horrible fall semester with time consuming meetings, AAUP activities (mistake?) and some awful decisions made by higher administration.
Highlights was football, diminished radiating pain, and a star party that saw me see the starlink satellite chain.
For previous years:
April
And I managed 5K walking (Flat) before work, 2 miles after a meeting.
3.17 in 42:46 (13:29) then 2.03 in 30:13 (14:56).
Illness: better, though I cough like crazy upon waking up for the first time.
The game was simple enough. A solo home run plus another run gave the Chiefs a 2-0 lead going into the top of the 9’th. The Chiefs starting pitcher brought the smoke, walking one, giving up one hit and striking out 8 in the first 6 innings. The bullpen held serve until the top of the 9’th. Then the Kernels’ bats came alive and bam..2-2 going into the bottom of the 9’th. And there it stayed.
But the reliever retired the next three Kernels batters, stranding the ghost runner on 3’rd (who advanced by a sort of wild pitch/passed ball..hard to tell).
And then came the Chiefs; a single scored the ghost runner from 2’nd leading to a 3-2 walk off win.
So, a 3-3 series split against the best team in the division (the Kernels won the first half) and every single game was a 1 run game.
Yesterday’s walk was somewhat rough at times. Today’s walk *started* with a tight back (the back, not glute pain) but finished very well.
First was the usual PT, then deadlifts: 10 x 134, 10 x 190, 10 x 230 low, 10 x 260 4 inch.
Then the walk (registered at 5.2 but last mile was 12:45 per my Garmin
Life of an old goat 