Category: walking

5K…

I did my first 5K for the year; first one since last October. I can’t say that I enjoy these as much as I did when I could run and when I was faster. Now-a-days I walk and, well, my current walking pace for a 5K is about what my old marathon walk pace was (in 2001), and by no means am I “legal” (I would be disqualified for a “bent knee” violation; in a judged race walk, your supporting leg has to be straight (the leg moving forward is bent).

I did my stretches, drove down, walked just over a mile to warm up (15 minute pace), did the 5K (mild sleet and some wind), walked another mile and went home.

There I did pull ups (the usual 30 reps of crunch singles, then sets of 5, 5, 5, 4, 4, 4 with 2 single penalty reps. Few of those were chin ups.

Downstairs for bench: 5 x 134, then 8 sets of 2 x 170 (2 min rest for first 6 sets, 3 min for the final 2), 2 x 155 pause (exhausted). High incline Swiss bar: 10 x 64, 5 x 95, 2 + 3 x 95, 8 x 84. That was it..I was exhausted.

What is comical is that my race today was all but identical to my 5K in October, even to my having to take a break after mile 2 because I went too fast in mile 2. (I kept moving but slower for a while..did that twice, the second time at 2.7)

My place was (predictably) abysmal: 72 out of 101..but yes, I WAS walking in a running race and yes, I have not trained to walk faster, and it showed.

I cannot do well what I don’t practice; so between now and Steamboat, I’ll have to do some faster paced walking, in bits.

Yesterday, I caught some of the softball game; Bradley started out with a 2-0 lead over Murray State and lost 5-3.

Yesterday, PT and a rather pedestrian walk (5K) I count this as 3.14 miles; I used the distance correction app on Strava.

March 22

Well, this walk went GREAT for 3 miles ..and the final mile became painful. And I was annoyed that the watch cheated me of .1 miles in the first 5K. BUT..I was ok the rest of the day. Dull glute pain.

I notice that I cannot straighten my knee AND my calves are very, very tight. I have the legs of a skinny person but not the upper body of one.

Muddling along

Today’s workout wasn’t that bad but, I don’t know; today was an “off day” in other ways.
I was able to start just after 6 and finish before 9, so there is that.

  1. Alternating PT and pull ups/chin ups: 2 sets of 10 single crunch, 1 set of 10 singles from the ground, then 8 (be the judge on the last 2), 6 chins, 5 pull ups, 4 chins, 4 pull ups. (57 reps). Also 2 sets of 30 slant push ups (outside) and 2 sets of 10 chest taps
  2. Downstairs for about 40-45 minutes: bench: 5 x 134, 4 sets of 4 x 165, 1 x 185

then high incline: Swiss bar. 2 sets of 10 x 44, 10 x 64, 7 x 94, 6 x 94 (all touching the chest), 3 sets of 10 curls, 1 set of 10 x 134 low trap bar.

3. Now the walk; it went ok..13:37 pace for 5K, then a commuter walk over lunch (1 at 16:25 pace)

March 20: check in

I am slightly worried about my right shoulder: could be due to increased range of motion on my high incline presses? I might try some Swiss bar next time, with light weight.

Today: PT, deadlifts, walk (no Farmer’s walks today)

The walk: ok from the pain standpoint; it was chilly (30 F when I finished) and windy (what else is new); the course was basically my W. Peoria 5K course with 2 extra Rebecca laps and some campus stuff to get to 4 miles.

Deadlifts: 10 x 134, 10 x 190, 1 x 230 (bailed), 10 x 230 all low.

10 x 270 4 inch, 7 x 300 8 inch. Some non-radiating glute twinge at the end (deep in the muscle). Did not affect the walk.

Icicles in the beard day

It was 15 F when I started my pull ups and 20 when I finished my walk (18 mph winds).

I did my “1 short Cooper loop, 3 short Rebecca loops” followed by a long loop today. It was plenty…I added by walking past Markin on the way back.

Brrr…

Before that: PT alternating with pull ups.

crunch: feet up, 2 sets of 10, crunch: ground, 10, then 6 pull ups, 5 chins, 5 chins, 4 chins, then 5 pull ups. Included 2 sets of 20 push ups, chest taps (2 sets of 10)

bench (31 minutes), 5 x 134, 5 sets of 3 x 170, miss 190, 6 x 145 pause reps.
high incline plus curls (21:30), 8 x 94, 10 x 94, 5 x 105, 5 x 105, with 3 sets of curls.

Then the walk. Walk was ok; quit at the right time. I have noticed some right shoulder soreness at times.

Blustery

It was very windy. I slept in just a bit, did PT, started on my W. Peoria 5.3 mile course. I got 3.2 miles into it (right when you turn onto the brick streets) and the discomfort was on the verge of becoming pain. So I spent 3:30 stretching, then finished the walk; I counted the walk as 2 walks.

Now, had I added the 3:30 to the total time I would have had 5.27 miles in 1:18:20, or a 14:52 pace. I was a bit disappointed that I felt the need to stretch, but am happy with the total work at pace I got in; it was very windy and somewhat chilly.

I am simply not ready for the “5 miles straight” yet; 5K straight is doable.
Weight: 196.

getting it in

The furnace was on its way out, so I had to be ready for the repair man. So, walking was a mere 1.4 miles on the treadmill.

Got a full weight workout.

Full PT.

pull ups: 3 sets of 10 singles “crunch singles”, then 8, 6, 6, 5 sets (2 of the 8 were bad; the 6-6 were chins)

inside: 5 sets of 20 push ups, 2 sets of 10 chest taps

downstairs: deadlifts: 10 x 134, 10 x 190 (low), 10 x 255 4 inch

bench press: 2 sets of 10 x 134, second were pause reps

shoulder press; 8 x 94, 10 x 94 high incline (touch the chest)

curls: 10, then 7-7-7.

Note: video cut out early; I had to clear the memory and cache

Sort of disappointing

Not enough sleep; watched Bradley play in the NIT (61-82 loss to Wisconsin; they were simply too good for us)

PT at home, (full) then light stretching, 1.28 mile warm up, more back opening then a walk on the Riverfront.

Now if we go by the “corrected” distance, it does look a bit better: 3.3 miles. And that is what an online pedometer got. But, not sure. Still, well, I got in a good workout without that much back/glute pain and this sure beats the painful limpfests I had to endure last year.

Break almost over for me.

Personal: I should work on Wednesday and Friday. Thursday: some basketball is on tap. Tasks: minor clean up, write up exams, start to review an article for a journal.

Workout notes: I spent too long today; but I was leisurely.

First: quick stretch, and a slow 2 mile walk to get blood to the back. And it went great for 1.8 miles; stiff late. Walk started at 9:20

Then slow: full PT with pull ups, push ups and chest taps.

Pull ups: 10 single lumbar crunch, then 2 sets of 10 singles. Then 10 (7 decent, 2 shaky, 1 UNSAT), 6, 6, 5 54 or 57 if you count the unsat ones.

Push ups: 3 sets of 20: extra rest here, then 2 sets of chest taps

Downstairs: this took some time.

Bench: 5 x 134, then 170: 2, 3, 3, 3, 3, then 4 x 165

Note: I really should have gone for 3 reps on the first set. I got them on the subsequent sets.

deadlift: 10 x 134, 10 x 134, 10 x 184 (really looking to improve form)

high incline: 10 x 44 to get “the touch) then 94: 8, 8, 9

curls: 3 sets of 10

Body check in: my calves are very, very tight. Need to work on that.

It was now 12:20 and I decided to get in the second walk at a better pace (12:47) The Garmin was all over the place, but ultimately, it agreed with an online pedometer to within 0.05 miles (online gave me 0.05 miles MORE) The second walk went great, in terms of glute/back pain.