Today, did the same workout. Very quick and easy, not much time. Interestingly, it takes about the same amount of time to sprint 440m on the bike as it does 300m on the track. This time, it was much faster.
440m x 4 w/ 2:30 rest - max speeds 27.4, 27.2, 27.5, 27.7 mph
single leg squats 2 x 25 with 25 lbs
seated ham curls with bands
Still at 146 lbs. ;(
Been relatively cool, humid and rainy for summer here. Generally 70ºs not 80ºs and 60ºs at night. Weather change coming, Wed - Fri dry and mid to upper 80ºs. Swim time.
It'll be a long time before I can start to train to even decide if I can consider competing again, but I'm sure preparing like it. Doing something everyday.
Public Service announcement on sunscreen:
If you care about the toxicity of foods and healthcare products, check out https://www.ewg.org/
I like to train shirtless when in shade or mixed sun and I use a spray sunscreen to get every part of my back. Or just my arms and legs when hiking in a t-shirt and shorts. In general, spray sunscreens have a higher toxicity rating than lotions. Even within the same brand, some formulas are very toxic and some aren't. Some are very expensive, some aren't. With the EWG toxicity rating scale from 1-10, 3 is about the best you can find for a spray sunscreen. This is what I use because it has a 3 rating, is cheap, and is unscented. It is pretty greasy but easy to wash off:
Banana Boat Kids Sport Sunscreen Spray SPF 50, 6oz Oxybenzone Free, Alcohol Free
https://www.amazon.com/dp/B00B2FXOSM?th=1
WARNING: This company makes 2 or 3 other products that are supposedly for kids that have almost an identical product label that are rated highly toxic. One is even rated 10 ... most toxic!
Just cover up. Once you start sweating sunscreen looses much of its effectiveness.
ReplyDeleteGoing shirtless just dates you. 60’s and 70’s thing.
ReplyDeleteI didn't wait for studies on individual products or specific ingredients; I never liked sunscreens or bug-off sprays in general. The body can absorb toxins through the skin, especially when left on the body for long periods of time. If you rely on studies, they can even get you to take a vaccine and repeated boosters that were ineffective and possibly caused long-term damage. Many studies are funded by corporations or organizations that have vested interests. When in doubt, nature trumps science. Adjust, adapt and avoid.
ReplyDeleteSpoken like a RFK disciple
DeleteIndeed. Sounds like 'MAGA science'
DeleteMr. Yelverton,
ReplyDeleteI've followed your website for over 10 years.
I like to keep things natural, for me, that's why I'm a runner and not a cyclist. I'm coming off a knee injury that took 1.5 years to get back to full recovery, my greatest diy project, no MRIs, no surgery, no meds.
My 70th birthday is in Dec, I run the 200m, 400m and maybe 800m.
I decided to drop the 100m because I constantly injure myself in that event. I come to your site not only for solid information, but for your drive and mental toughness, When I started senior track I had no idea how far to push it at my age. When I saw your training/living regiment it was inspirational, made me realize I was babying myself and I got off the brake and started pressing the accelerator. Thank you for that. I'm hoping to be race ready in 2026 as I enter the M70 age group. Haha, you're one guy that it's never necessary to say, "keep up the good work."
I'm not a cyclist either, by a long shot, nor a swimmer, but if you do not incorporate non-running training as you age, your body will break down (if you train like I do). If you have the mental toughness and some natural speed, all you need is the toughness and discipline to train, but the body must be able to withstand the training to succeed. Getting to the starting line trained and uninjured is #1. And... if you've not had an MRI, you have very little information about your injury, When I was injured, after a week, I could still run (not fast), carry heavy weight up stairs and do normal daily activities w/o pain. But I knew that if not fixed, it would be a short season and compromised training, Good luck.
Delete