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.
The long and short of it: loose bowels from Wed-Friday (not severe; pepto was enough to calm it) Friday night: stomach on fire. Saturday: low fever (felt warm); napped most of the day. Sunday: 2 mile walk and PT exercises were enough. Thursday and Friday: I could still do stuff. Thursday: 10k walk (lower loop: easier course) at 16:25 mpm Friday: 2 mile walk (16:33) plus weights: pull ups went fine: 5 sets of 6, one of 10, two of 5 (mixed, chins) Swiss bench: 10 x 134, 5 x 155, 5 x 155, 4 x 155, 4 x 155 High incline: 3 sets of 5 x 105. Curls: 3 sets of 10. Very leisurely.
Workouts: yesterday 6.3 course in 1:33:22 (14:49 pace) somewhat distracted Today: pull ups: 3 sets of 10, 4 sets of 5 chins. bench: 3 sets of 10 x 134 swiss high incline: 3 sets of 5 x 105 4 inch (still somewhat sore back) 10 x 134, 10 x 184, 10 x 224 curls: 3 sets of 10
5k plus walk and a stop at Walgreens.
Yesterday: toured Proctor Place. Barbara likes it.
Workouts: Saturday: 10.2 in 2:37 (15:25 mpm); out and back, 2 mile loop, another 1.1 then a modified “Barbara”. It was slow given how cool the morning was. Sunday: trap bar deadlifts. I started with: low: 10 x 134, 10 x 184, 10 x 234 4 inch: 10 x 265 6 inch: 10 x 300 (finally) None really tested me. But I do have the “too tight of a belt” feeling around my waist; need to watch that. Then an easy 2 mile walk.
Today: so far, weights (2 mile walk to follow): pull ups: 8 sets of 5, 1 of 10. Better quality. Got up there on chin ups. bench: Swiss: 10 x 134, 3 sets of 5 x 154, 10 x 134 high incline: 10 x 94, 5 x 110, 4 x 110 curls: 3 sets of 10.
Peoria Chiefs baseball:
Saturday: no Barbara. But it was a nice Chiefs win. They shelled the Kernels pitching for 11 hits in the 7-2 victory. The key was a 5 run 3’rd inning.
Sunday: this was more nerve wracking. But the Chiefs belted some home runs to take a 5-2 lead going into the top of the 9’th, and the pitching held the Kernels to 1 run in the 9’th. I was nervous as they had the tying run at the plate but got that final fly out.
Personal: fun cookout at Mike and Shelly’s.
KROSS THE BOSS.
Josh Kross puts the Chiefs in front with a two-run homer!
Past two days: personal and financial stuff, and a COVID shot.
Now: Workout: walking: yesterday: 6.3 in 1:35:38 (15:11 mpm) Kind of slow given it was a good day, but the “no bounce” trap bar deadlifts left me with dead legs. Today: spilt. Morning (before touring Bickford) weights> PUll ups: 4 sets of 10, 2 sets of 5 chins Bench: 10 x 134, 5 x 154 (hard), 2 sets of 5 x 150 (not as much rest) high incline: 10 x 94, 4 x 110, 5 x 105 (not as much rest) curls: 2 sets of 10. Afternoon: easy 2 mile walk (17:23 pace)
Peoria Chiefs baseball
Harry showed up for Wednesday’s game and lasted 5 innings. He missed the excitement in the 9’th. The Chiefs went into the 9’th down 4-2 and then got a run and had runners on 2’nd and 3’rd with no outs! But the Kernel closer..closed and the Chiefs lost.
Last night’s game was really something. The Chiefs fell behind 4-0 in the top of the second. The Chiefs loaded the bases in the bottom of the second and then Trey Richardson cleaned the bases with a double, his first of 2.
STAY HOT, TRE!
Tre Richardson III hits a bases-clearing double in the second to pull the Chiefs within one! pic.twitter.com/ueg2wnAOjh
I am trying to remember what I’ve done, and on Monday I wrote that report. Yesterday: lunch out, and a visit at Hertis assisted living.
And this is where we will have some tension: most at this community really do need assisted living. I thought that what was offered was too much for Barbara, but she does NOT see it that way. And here, it is her view that counts.
Chiefs game tonight: yay!
Workout notes:
Monday: pull ups were good: 4 sets of 10, 2 of 5 (chins) bench: 10 x 134, 3 sets of 5 x 154 (Swiss)
high incline: 2 sets of 5 x 105, 5 x 110. (much more even!) curls: 3 sets of 10
Tuesday: I tried a course where I did St. Mary’s cemetery hill twice: 6.7 miles in 1:42. It was slow but it was kind of wet.
Today: pull ups: 6, 10, 10, 10, 6, 6, 6, 4 chins trying to touch the chest, and failing. bench: 3 sets of 10 x 134 Swiss trap bar: 10 x 134, 10 x 184, 10 x 225 (NO BOUNCE) high incline: 5 x 105, 5 x 110, 5 x 110 curls: 3 sets of 10. Then an easy 5k walk in West Peoria (16:30 or so pace)
Yes, I did switch the order. Deadlift day before graduation (and a fantastic Bradley Baseball game: 6-2 win!) and 10 miles today, this time, on a different course.
Today’s walk was not stellar (and probably closer to 10.15) But I paired the out and back Bradley Park course with a loop involving Armstrong, Columbia Terrace, North, High, Bradley Ave, Moss and West Peoria. I might try this next week, but do a 12 mile version to see how it goes.
Life of an old goat 