undisciplined with time

As usual, I am not getting much done, but I am doing the small tasks.

And yes, working out.
Thursday: 6.3 miles on the Rock Island trail in 1:30:21. It wasn’t that crowded but I did find one “run/walker” to chase. The timed miles (in the middle 6): 14:56, 14:10, 13:44, 13:44, 14:21 (tired), 15:05 for 1:26:02 The middle 4 were an effort (56 minutes).
Friday: easy 5K first, then upper body weights:
pull ups: 5, 7, 6, 6, 6, 10, 5, 5 (though 10 was shaky)
bench: 10 x 134, 3 x 165, 5 x 160, 6 x 155
Incline: 3 x 134, 5 x 134
dumbbell shoulder: 3 sets of 10

Steamboat will have its own post.

It isn’t as if I am doing nothing

But I am NOT working efficiently. I’ve done a few things though.
Some of it is using a tin can to bail out water from a ship that is flooding.

I’ve worked out some too. I had a slow 2 mile walk after pull ups:
5 sets of 6, 10, 6, 6
bench: 5 x 134, 3 x 154, 2 x 165, 1 x 180 (yes!) (**)
incline: 3 sets of 5 x 134
curls: 3 sets of 10
dumbbell incline: 14 kg plus 2 lb just under 33 lb: 3 sets of 10 shoulder supported

The bench: this age grades to 265 for a 23 year old, which is what I was doing at this weight at that age. Go figure.

Catching up yet again

Sunday: I came to understand that deadlifts the day after a long walk just does not work for me. So, the only exercise was a pleasant 5K walk at 16:40 mpm or so.

Then came a double header; Saturday’s game was rained out. B was there for the first one. The Chiefs swept the division leading Riverbandits convincingly 9-5 and 9-4. Neither game was close. Both games saw decent relief pitching. In the first game, their top prospect struggled a bit in the first inning but then settled down.

Monday: pull ups, 5k walk, weights, in that order.

pull ups: 5 sets of 6, 2 sets of 7 (one chin, one pull up), 2 sets of 5 (mixed grip)
bench: 10 x 134, 3 sets of 5 x 160
trap bar low: 10 x 134, 10 x 184. 4 inch: 10 x 224
high incline: 7 x 105, 7 x 105, 6 x 105

Interestingly, the low handler trap bar made me sore the next day! I need to make it a point to do some low handle stuff with lighter weights.

Today: Rock Island trail. Yes, I didn’t take my Garmin.

2:12, 15:00, 14:51, 15:09, 14:51, 14:50, 14:59, 1:57. This was 1:33:52 for about 6.3. Note: there were people on the trail for the first mile then it got pretty empty after that.

Long walk part 2

The video is post walk. The walk: some gym had an event going on; it was a weird sort of triathlon which included a mile run, boxing and something else. I declined.

The walk: Garmin shorted me a bit and gave me the turn around about .12 miles further than last time. So you could call it 10.4 but I called it 10.3 in 2:43 (15:52 pace). This was about 13-18 minutes slower than I would do this course “in the day.” I can’t say it was difficult but I took a nap in the afternoon.

It takes me longer to recover these days. Here is the course profile. Note: the return was about 3 minutes faster than the out; it is easy to see why.

Rainy Wednesday

Tuesday: waited too late; walked to the W. Peoria track and ended up with 6.2 miles at 15:51 mpm, making it to the track at 2.3 miles and doing 5 laps (2.1 miles) in 27:04 (5:52, 5:36, 5:18, 5:11, 5:05).

Compare to last week: 27:12: 5:43, 5:35, 5:25, 5:17, 5:12. This time I started slower and finished stronger.

Today: no walking; just too lazy. But I did take my time with a long (in duration) weight workout:
Pull ups: 6 sets of 6, 10 (really! ok, almost), 6.
downstairs: 10 x 134 bench.
incline: 6 x 134, 7 x 134, 6 x 134
high incline: 6 x 105, 7 x 105, 6 x 105
4 inch trap bar: 10 x 134, 10 x 184, 10 x 224, 10 x 244
I had quite a bit of rest between sets.

Baseball: last night the Chiefs were in town. My favorite starter was on the mound. I bragged about him to Harry, Vickie and Barbara. And he promptly gave up 4 hits (3 extra base) and 3 runs. And THAT was all of the scoring. He lasted 6 innings as did the visiting pitcher.

In the middle of the 8’th, a thunderstorm was moving in rapidly and so we left..and they called the game.

Social weekend

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

too warm for me now

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

Carpet is out! (almost)

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.

More cutting

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..