Visitation, play (9 to 5), retirement party. Notice a theme there: all mostly older people activities!
Yesterday: short walk, deadlifts: 4 inch: 10 x 134, 10 x 184, 10 x 225, 10 x 245, miss at 305
Today: 2 mile walk (again), pull ups: 4 sets of 5, 8, 6, 6, 5, then 5. Grips: regular, chin up style.
Downstairs: more sweeping (getting ready to lay down rubber tile)
bench: 10 x 134, 3 sets of 5 x 160
high incline: 3 sets of 6 x 105
I attempted the 10 mile (really 10.2-10.3) out and back along the East Peoria Trail. The thing I did wrong: wait until 10:10 to get going. Should have started 2-3 hours earlier. But I got some heat conditioning.
Time: 2:45 (16:06 minutes per mile); I did some across the road and finished on the grass. But I really was at 10+ when I got to the traditional trail end.
I got really tired at mile 9 and kind of mailed in for a few steps. Good news is that the knees and foot felt fine.
It has been a LONG time since I’ve attempted this course. On the way back: I always underestimate it and forget from 5 to 7 there are a few gentle upgrades. The bottom does not really fall out until mile 7.
Note: I looooove the workout station that I show in the photo. Wish Bradley Park had one.
November: 108.3 (knee problems start here)
December 80.5
January: 94.7
February 79
March 114 (realized that stretching the quads and hamstrings helped)
April 133
May: 146.1
Save a small patch under the stairwell, the carpet is out. Now to find a way to clean the parts of the floor that I wish to cover with rubber tile.
Workout notes: this was a bit different. I split the PT a bit
left knee: not really painful but slightly swollen.
first pull ups (and pt) 5 sets of 6: 3 chin up, 2 mixed grip
slow 3.2 walk around campus and Moss
second pull up: 10, 7, 5 (regular grip)
bench: 10 x 134, 3 sets of 5 x 160 (felt good)
high incline: 3 sets of 5 x 110
curls: 7-7-7 set
then I tired myself out dragging out junk and ripping out the last of the carpet.
And the basement is about 2/3 rug free. But I still have the toughest part to go and then I need to determine how much tile I have to use, AND I want to clean the cement floor first.
Walk: well, I made a slow as hell walk 6.3 in 1:42 (16:11 mpm) though I did include the W. Peoria cemetery and its big hill. And this was a “busy urban” walk with vehicles blocking sidewalks, traffic, and 4 fire engines! (at Barker between Cedar and Waverly) Photo via Peoria Area Scanner and Dashcam.
I am finding that it takes a lot of time to recover between medium efforts: in this case, the “harder” workout on Tuesday and the trap bar deadlifts yesterday. Wow..
I am going to have to figure out how to clean the floor before putting mat type tiles on it.
pull ups: 5 sets of 6, 3 sets of 7
bench: 10 x 134, 10 x 150
incline: 3 sets of 6 x 134
high incline: 3 sets of 5 x 110
then a leisurely 2 mile walk.
So, more carpet is ripped up. We shall see how it goes; I need to get that floor clean before I lay down the rubber tiles.
Workout notes:
There was construction at the intersection of Sterling and Rohmann so I had to double back a little and hit the West Peoria track (5 laps = 2.1 miles) at about 3.2 miles.
I did 5 laps of the track in 27:12: 5:43, 5:35, 5:25, 5:17, 5:12. This averages to just *under* 13 minutes per mile and then I limped home: 1.1 more miles. So call it 3.2 +2.1+1.1 = 6.4 miles in 1:38:05; 15:20 pace. But those “get home” miles were sloooooow. I did like that every lap was faster than the previous one.
Later: I blistered my fingers a bit pulling even MORE carpet.
I slept in too late and ended up not doing too much, though I did pull up more carpet.
Slow 5k commuter pace walk after lunch; before lunch
Pull ups: 6 sets of 5 (doing different grips, even one set wide)
10 pull up style (ok, “almost 10”)
7 chin up style
5 pull up style
bench: 10 x 134, 3 sets of 6 x 155
high incline: 7 x 105, 7 x 105, 5 x 110
curls: 3 sets of 10
Baseball:
One of the scouts at the Chiefs game gave me his player’s card. That was so nice of him.
Oh, the Chiefs started out ok, throwing one of their top prospects. But he was relieved at 4.333 innings and the first reliever did fine. But then came the 7’th and 8’th…3 runs each..lots of walks…AGAIN (10 total) and so a tight 3-3 game was now 8-3
They did rally in the 9’th to cut it to 9-6 but it was yet another loss.
Not sure what is going on but I’ve been sleepy today. The workout wasn’t much: 5k walk followed by light trap bar deadlifts: 10 x 134, 10 x 184, 10 x 225. That was enough. Fever blisters are back as well.
Yesterday: 10 mile walk; just under 16 mpm. It was to the gate past the ball park, via the gooseloop each way and the “new” loop. I had to dodge market traffic on the way out (started to late) and took Adams from the Gateway building past Dozer on the way back.
It was ok. Garmin got it as 10.1 so I’ll call it 10.3
Key points:
As far as the course: if you are a serious runner, I’d advise you to miss that part of the path during “market days”: it is a real zoo. Given that I was walking about 16 minute miles at the time, it is easy for me to watch for little kids and avoid them. But Adams is a good dodge for the fleet of foot. And I used it on the way back as it was extra crowded.
Evening: the Chiefs beat the Dayton Dragons 6-1 and the whole team looked good. Pitching: very good; few walks. I’d say this was the best they’ve looked all season. Tracy went with me.
The crowd, while not what it once was for a Saturday, was larger than on previous Saturdays. Baseball is inching back.
Though the semester is over, baseball plus the basement has kept me busy. I am going to try to rip out more carpet tomorrow; I have some nice matting to lay down in its place. And using those heavy duty scissors has given me sore forearms!
I’ve got some baseball to talk about as well.
Workouts:
Wednesday: weights only between the Bradley MVC game (11-7 loss) and the Chiefs 3-2 win over the Dayton Dragons (very well played game)
The weights: pull ups: 50 plus, 7 sets of 7 plus a set of 5 (mixed the grip)
bench: 10 x 134, 3 sets of 6 x 155
high incline: 6 x 105, 6 x 105, 5 x 110
4 inch trap bar: 10 x 134, 10 x 184, 10 x 225
Thursday: 10k walk (6.2 mile course: 5 hill course plus 1.25) in 1:34:27, 3 minutes faster than two days earlier. I was at 1:02:57 at mile 4 and walked my fastest 2 after that (14:2x average). Teenager yelled at me and I yelled back.
Friday (today) slow 2 miler after weights:
pull ups 7 sets of 7 then 2 sets of 3 to get 55 reps (mixed the grip)
bench: 10 x 134, 7 x 155, 5 x 160, 4 x 160
incline: 3 sets of 5 x 134
high incline: 3 sets of 6 x 105
Baseball:
Bradley lost to Belmont 11-7 in a game that saw the Braves take 1-0 and 4-1 leads. Belmont then lead 8-4 before back to back Brave home runs cut it to 8-7, but it never got closer.
The game was scheduled to be played the day before.
Night: the Chiefs beat the Dayton Dragons 3-2 behind excellent pitching. Rincon started by retiring the first 6 batters he faced, but gave up 3 big hits (including a HR) in the 3’rd, but then regained form. The bullpen was solid, throwing 4.3 shutout innings.
Thursday: not quite as cold but the bats WERE cold. The Chiefs lost 1-0 despite mostly good pitching. After 5 solid innings from the starter (allowed 1 hit) and 2 shut out innings from relief pitcher 1 (and a spectacular double play off a line drive caught by the first baseman), then came the 8’th inning:
strikeout, walk, walk, walk, walk, strikeout, strikeout. That was the lone run of the inning and the game.
With the exception of the 4 walk sequence, the pitchers on both teams owned the game.
The Chiefs got my hopes up with a lead off single in the bottom of the 9’th, but advanced no further.
Life of an old goat 