I got up to beat the storm; I did PT and then started the walk at 7:23: 30 degrees. Finished: 9:00: 19 degrees. Slight outside the hip discomfort at times. Somewhat slippery at times..not terrible.
Later: drove SLOWLY to the Bradley Basketball game; they won 74-55 in a game that was not that “close”; they had a 30 point lead late; it was 36-19 at the half. The defense was smothering.
Not many were there though.
Of course, I didn’t teach today, but it was still a snow day. And I have a bit of time to review a uniqueness theorem I want to discuss in class, though, to be fair, I probably won’t get to it.
These things take time.
What I did was:
This.
Ok; the workout was 10 sets of 5, not so great pull ups
bench: 10 x 134, 3 x 184 (not that bad), 3 sets of 5 x 165; last one with good pauses.
rows: 3 sets of 10 x 134
shoulder press: 3 sets of 10 x 92 barbell.
push ups: 40, 30, 10 on the trap bar.
Then to Tracy’s house.
Well, this wasn’t snowmageddon but it is cold and there is a LOT of frozen slush around. After yoga, I elected to run 4 miles on the Riverplex track (7.3 laps to the mile); in 45:51:
12:16, 11:12, 11:02, 11:20 (tiring); this was about a 10:24 average. (1.096 miles very 8 laps; the last 3 miles were about “10 minute-ish”)
I am not quite over my cold..in terms of strength but the cough is all but gone. At full strength, I would have gone for another mile.
This followed a gentle yoga class that was sparsely attended.
Last night’s Bradley Men’s Basketball game was also sparsely attended.
The cold front was moving in at the time and there was snow.
The game itself: it was 33-29 at the half; back and forth. And with 9:30 to go: it was 51-51. But BU tightened its defense and pulled away to win 72-61, taking control with about 3 minutes to go or so.
It is a great feeling to go to a Bradley Basketball game, either the Men’s or Women’s game, and *expect* a BU victory. I’ve got a couple of BU Women’s games coming up this weekend.
Ah..no yoga class due to the overnight snow. Yeah, I’ve been outside twice; last night and again this morning. We didn’t get all that much but it was enough to be a pain in the neck.
Tammy sent me this to know that, well, I got off easy
Ah, to have a wife that shovels snow…
(this is Cassie, a running friend)
I don’t have one of those.
But, yeah, I had gotten spoiled by the relatively mild winter we’ve had so far.
Anyway, I used that time to run on the treadmill, and I started slower due to not having had the yoga class beforehand: 11:42, 22:50, 33:07, 43:17, 53:15 (couldn’t sustain sub 10 minute pace easily..I didn’t want to turn it into a race); I then walked to 1:05 (5.75 miles) and did another .5 miles (7:17) to finish 10K in 1:12:17, which is “faster” than some of my 10K “runs” outside. (1:09:20 was my 6 mile mark).
It was enough to be exercise and now it is time to get to my duties.
Politics: Twitter ..I know..it is not a representative sample of people. But I am becoming more and more convinced that liberals are just as dumb as conservatives; it is just that we are dumb about different things.
Let me be clear: I resumed deadlfing after a long hiatus; I had reached a rather pedestrian 425 (in the gym) as a 21 year old (200 lb), discovered it again as a 35 year old (320 or so at 230 lbs of bodyweight) but gave it up as it hurt my back. I then noticed the trap bar, tried some and was hooked again; this time, instructional videos (like this one) have enabled me to train without hurting my back. But…confession..with low handles or with the straight bar, when I started I could not even get 225 (at 190-195 lb. of body weight).
Years of distance running, distance walking, and upper body lifting ..but I neglected to practice this.
My back is weak and legs are weak. I can do a set of 6 goblet squats with 70 lb, but my best barbell squat: 95 lb, which is less than I clean and press. I’ve got issues.
So my new obsession with deadlifting is NOT “oh, look at me..I am strong” but rather “I am trying to correct a body deficiency.” I’ve done that before; after rotator cuff issues, even a single pull up caused me pain. Now I can do sets of 10 and 15. And when I first started goblet squats: a set of 6 with 25 was…challenging.
So here goes:
Today I worked out in my home gym. Tools: straight bar (44 lb), two big collars (11 lb for the pair), bumper plates (45 lb), smaller plates of 22, 11 lb. Hex bar: 44 lb (checked this on a scale), spring collars for the hex, and 44 lb. cast iron plates.
Straight bar, conventional stance:
5 x 145
5 x 189 (“no bounce reps’)
4 x 233 (good, solid, no bounce reps)
3 misses at 255; second miss I actually got it to my knees but surprised myself and wasn’t ready to pull it all the way)
Straight bar: Sumo style:
5 x 211 (failed to touch one rep)
Straight bar: Romanian
6 x 167 (I could get below the knees before I felt the “rounding” starting)
Hex bar
6 x 176 (confession: I just got my new hex bar and wanted to try it out; easy, no knee pain)
Only slight worry: “tug” on my right side; lower part of the rib..does NOT appear to be serious.
Then, 5 mile treadmill walk in 1:01:19; final mile was 11:47. This was decent for a walk; it is yucky outside:
The weather has been weird. We went from 50’s on Wednesday to the teens on Thursday. Then it warmed; then we got 3 inches of fluffy, dry snow yesterday afternoon (see the above; it was dry when I walked to the office at noon). Now it got well above freezing and rain; cold front is coming in which will put us in low single digits.
Tammy (a racewalking friend) teased me with this snow shovel photo (she lives in Utah)
Cassie teased me earlier..a few months ago.
October 31’st and it is snowing to beat the band in Loserville…aka “Peoria, IL”.
Ah, good old climate change…larger variation in the weather. Burning hot summers (ok, this one wasn’t that bad) and abnormal weather like this (more typical of late November/early December for us)
Yoga, then 40 laps of the outer lane of the Riverplex track (7.3 laps to the mile; splits are 1.096 miles, total is 5.48 miles:
12:14, 11:38, 11:34, 11:22, 10:52 for 57:41 for almost 5.5 miles (160 seconds over a 10 minute pace average, just slower than a 10:30 average. The fitness teacher who taught the class in the classroom that the track loops around said that the class was cheering for me..that made me laugh.
I only walked 5 miles (8 km) outside; I started on the “Lower Bradley Park” loop and then backtracked from the parking lot where the portable bathroom was.
Forget my time..this was just a walk of defiance as well as a way to “actively recover” from what my running/walking program is morphing into.
Life of an old goat 