Tag: back pain

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.

Kind of stuck

I seem to be at a point where 3 miles is ok (first 2.5-2.9 go very well) but beyond that is painful.

I figured I’d do 2-3 and the Rebecca part was going well enough that I did that for 4 laps then did a final large campus loop. I had some drizzle; wore shorts. Felt the discomfort come on at 2.7-2.8 or so.

Maybe it is the excess weight?

The rest: started with PT, pull ups (10, 10 crunch pull up singles, 5 chin, 5 regular singles, 5 chin, 5 regular) then 6 pull ups, 4 chins, 5 pull ups.

Inside for more PT, 2 sets of 20 push ups then 2 sets of 10 chest tap push ups.

Downstairs: bench: 10 x 134, 10 x 134 pause. dead: 10 x 134, 10 x 190, 10 x 231 (kind of a mess), 2 sets of 10 x 64 high incline (second set was pause), one 7x7x7 set of curls .

The whole thing: 40 minutes or so. Then the walk.

I need to work on my hinge..butt further back rather than up..but with no arch.

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.