Printout of results from the race, still unofficial. These times might change by a few seconds, according to the race director.
Women (Name, Age, Time)
Open
Miranda Melville, 24, 1:11:40
Erin Gray, 26, 1:11:52
40-44
Tamara Stevenson, 43, 1:34:02
Kristin Ugrob, 43, 1:50:36
45-49
Rebecca Garson, 48, 1:37:08
Lorraine Berger, 47, 2:05:17
50-54
Vicki Pritchard, 54, 1:38:29
Lou Kaelin, 52, 1:58:44
55-59
Wendy Clark, 59, 1:43:00
Sandra DeNoon, 57, 1:49:47
Denise Seyfarth, 56, 1:58:23
60-64
Marianne Martino, 62, 1:35:34
Donna Green, 60, 1:46:22
Kathryn Webster, 62, 1:58:10
65-69
Darlene Backlund, 67, 1:48:39
Kay Brinkley, 67, 1:50:16
Jolene Steigerwalt, 69, 1:51:09
Nancy Linky, 66, 2:00:01
70-74
Yvette LaVigne, 73, DQ
Anelise Smith, 74, 2:07:11
Men
Open
Alexander Price, 31, 1:27:25
40-44
Pablo Gomez, 41, 1:17:19
45-49
David Swarts, 47, 1:13:03
50-54
Edward O'Rourke, 51, 1:23:56
Tommy Aunan, 54, 1:30:02
Michael Blanchard, 52, 1:32:52
Joe Nieroski, 51, 1:33:23
Byron Kaelin, 53, 1:43:51
55-59
Raymond Billing, 56, DNS
Mark Green, 57, 1:24:22
Charles Brugh, 57, 1:31:43
Alex Kazaryan, 58, 1:33:51
65-69
Calvin Lau, 66, DQ
Rick Campbell, 67, 1:40:38
Jim Carmines, 69, 1:46:39
70-74
Bernie Finch, 73, DNS
John Backlund, 73, 1:48:19
75-75
Carl Acosta, 79, DQ
85-59
Bill Moremen, 85, 1:58:17, American Record!
Sunday, May 19, 2013
15K Nationals
Really tired so just a brief recap now. Pictures and videos later.
Weather was gorgeous - upper 50s at race start and upper 60s at finish, light cooling breeze and not too humid. Much cooler than last year when it was 75ish and humid at the finish.
So great to see everyone - gabbed a lot before the start and warmed up very briefly with Vicki. I didn't want to wear myself out since I knew 15K was a long way in my current state of un-fitness.
1st lap (well, 3/4 of a lap since we did 8.77 laps for 15K) I felt stiff but loosened up a bit. Did it in 8 min which is just over 6 min/km pace and it felt pretty good. But the 2nd lap did not feel as good (~6:15/km) and the 3rd lap was even slower (~6:18ish?) and laps 4-7 were even slower - as slow as 6:25-6:30/km. My 5km split was 31:00 and I was feeling pretty iffy by then - tired legs and sluggish. But I did perk up a bit by lap 5 or 6 and didn't continue to slow but was able to hold my pace. I went through 10K in about 1:03:20 or so (not 100% sure of this split but it's close), so my second 5K was pretty pedestrian at about 32:20? Marianne Martino, who is 20 years older than me, passed me on lap 3 and I was a bit bummed about that, but she is the American record-holder in her age group and very talented, and I'm out of shape now so I tried not to feel bad about that. She slowed a bit on lap 7 and I was able to catch and pass her and finish ahead of her in the end. Yes, I actually sped up a bit on the last two laps - doing 10:36 and then 10:21. My total time was 1:34:02 means I did the last 5K in 30:42, which was the fastest of the three 5K splits! I guess I was a little too conservative in the middle 5K, but with my recent injury I think that was probably smart.
My average HR was only 153, so I definitely could have worked harder if my legs weren't so heavy; however, I feel really positive that I didn't die and get slower and slower at the end but was able to pick it up. That hasn't happened in a long time for me, and I'm pleased that I was able to finish strong even though my overall time was more than 5 minutes slower than last year (sigh....). But considering that I have only been walking again since March 17 and that I have only been really training for a few weeks (and then not very hard because I have been unable to recover very well) it's pretty good I think. In other good news, my piriformis only hurt a little bit - about 1/10 on the pain scale, and after copious post-race stretching I felt very good this afternoon with very little stiffness.
My time was still good for 3rd place overall (behind Miranda Melville and Erin Gray, two young elite women, who finished in 1:11 and change), so it's hard to be too disappointed. That's good for a $50 prize check :). Plus I got 1st place in W40-44 age group, and our team of Wasatch Walkers got 2nd place in the W40-49 teams. The post-race potluck was terrific and it was wonderful to talk with all my racewalking buddies. I wish we could see each other more often.
It's been a fantastic girls' weekend for us here, and after the race we hung out at the pool, read a bit, had some wine/diet pepsi/treats/whatever and chilled. Lots of fun. Tonight we went to dinner, had a blast laughing, eating, and chatting, and then watched race videos and commented on technique we saw, both good and bad. Very enjoyable, and of course I am VERY glad I came and had such fun with friends.
Just tried to upload one picture but the wi-fi at the hotel stinks ---- doesn't work in our room and I'm in the lobby and can't even upload ONE picture...GRRRR! Might be a few days for pics and video.
Garmin data here.
Weather was gorgeous - upper 50s at race start and upper 60s at finish, light cooling breeze and not too humid. Much cooler than last year when it was 75ish and humid at the finish.
So great to see everyone - gabbed a lot before the start and warmed up very briefly with Vicki. I didn't want to wear myself out since I knew 15K was a long way in my current state of un-fitness.
1st lap (well, 3/4 of a lap since we did 8.77 laps for 15K) I felt stiff but loosened up a bit. Did it in 8 min which is just over 6 min/km pace and it felt pretty good. But the 2nd lap did not feel as good (~6:15/km) and the 3rd lap was even slower (~6:18ish?) and laps 4-7 were even slower - as slow as 6:25-6:30/km. My 5km split was 31:00 and I was feeling pretty iffy by then - tired legs and sluggish. But I did perk up a bit by lap 5 or 6 and didn't continue to slow but was able to hold my pace. I went through 10K in about 1:03:20 or so (not 100% sure of this split but it's close), so my second 5K was pretty pedestrian at about 32:20? Marianne Martino, who is 20 years older than me, passed me on lap 3 and I was a bit bummed about that, but she is the American record-holder in her age group and very talented, and I'm out of shape now so I tried not to feel bad about that. She slowed a bit on lap 7 and I was able to catch and pass her and finish ahead of her in the end. Yes, I actually sped up a bit on the last two laps - doing 10:36 and then 10:21. My total time was 1:34:02 means I did the last 5K in 30:42, which was the fastest of the three 5K splits! I guess I was a little too conservative in the middle 5K, but with my recent injury I think that was probably smart.
My average HR was only 153, so I definitely could have worked harder if my legs weren't so heavy; however, I feel really positive that I didn't die and get slower and slower at the end but was able to pick it up. That hasn't happened in a long time for me, and I'm pleased that I was able to finish strong even though my overall time was more than 5 minutes slower than last year (sigh....). But considering that I have only been walking again since March 17 and that I have only been really training for a few weeks (and then not very hard because I have been unable to recover very well) it's pretty good I think. In other good news, my piriformis only hurt a little bit - about 1/10 on the pain scale, and after copious post-race stretching I felt very good this afternoon with very little stiffness.
My time was still good for 3rd place overall (behind Miranda Melville and Erin Gray, two young elite women, who finished in 1:11 and change), so it's hard to be too disappointed. That's good for a $50 prize check :). Plus I got 1st place in W40-44 age group, and our team of Wasatch Walkers got 2nd place in the W40-49 teams. The post-race potluck was terrific and it was wonderful to talk with all my racewalking buddies. I wish we could see each other more often.
It's been a fantastic girls' weekend for us here, and after the race we hung out at the pool, read a bit, had some wine/diet pepsi/treats/whatever and chilled. Lots of fun. Tonight we went to dinner, had a blast laughing, eating, and chatting, and then watched race videos and commented on technique we saw, both good and bad. Very enjoyable, and of course I am VERY glad I came and had such fun with friends.
Just tried to upload one picture but the wi-fi at the hotel stinks ---- doesn't work in our room and I'm in the lobby and can't even upload ONE picture...GRRRR! Might be a few days for pics and video.
Garmin data here.
Saturday, May 18, 2013
brief post - 3x1km, cross-training, road trip
Tuesday night - a ton of PT exercises with Erin. Glutes, core, and much more.
Wednesday - cross-training; 30 min stationary bike, 15 min elliptical, and biking to work and back.
Thursday - warm-up, legs felt totally dead and heavy (from the PT or the fartlek? who knows?). Nice weather - 17C (64F) and sunny. Didn't want to do the 1Ks after the stinky warm-up but did them anyway. First one was 5:37 (2:48, 2:49) and Erin said my knees were probably illegal. Grrrr. She gave me a pointer - arms back farther - and then I had it and it all clicked. Second repeat my legs were trashed but still managed 5:48. Third one I gritted out in 5:52. Definitely worked these harder than 85%. Super depressing how slow I was but whatever...I will be back and I WILL NOT QUIT! I am determined to fight through this whatever it takes. On the plus side, my piriformis felt MUCH better today after the ART with my amazing chiropractor Derek Parkes. If you are local I highly recommend him.
Friday - optional; I opted to cross-train as I need the exercise. I'm still trying to lose that extra 5 lb and not giving up on that either, darn it! I did 53 min elliptical before I had to run to get the kids to school. Then took an awesome road trip with Nancy and Kathy from SLC to Vegas. Today (Saturday) we're driving from Vegas to Riverside, CA and meeting up with all our RW friends for dinner. So exciting! The road trip and dinner with Nancy and Kathy last night was such a blast - I really needed a vacation day with my girlfriends.
Garmin data here for 3x1km.
Wednesday - cross-training; 30 min stationary bike, 15 min elliptical, and biking to work and back.
Thursday - warm-up, legs felt totally dead and heavy (from the PT or the fartlek? who knows?). Nice weather - 17C (64F) and sunny. Didn't want to do the 1Ks after the stinky warm-up but did them anyway. First one was 5:37 (2:48, 2:49) and Erin said my knees were probably illegal. Grrrr. She gave me a pointer - arms back farther - and then I had it and it all clicked. Second repeat my legs were trashed but still managed 5:48. Third one I gritted out in 5:52. Definitely worked these harder than 85%. Super depressing how slow I was but whatever...I will be back and I WILL NOT QUIT! I am determined to fight through this whatever it takes. On the plus side, my piriformis felt MUCH better today after the ART with my amazing chiropractor Derek Parkes. If you are local I highly recommend him.
Friday - optional; I opted to cross-train as I need the exercise. I'm still trying to lose that extra 5 lb and not giving up on that either, darn it! I did 53 min elliptical before I had to run to get the kids to school. Then took an awesome road trip with Nancy and Kathy from SLC to Vegas. Today (Saturday) we're driving from Vegas to Riverside, CA and meeting up with all our RW friends for dinner. So exciting! The road trip and dinner with Nancy and Kathy last night was such a blast - I really needed a vacation day with my girlfriends.
Garmin data here for 3x1km.
Tuesday, May 14, 2013
5K fartlek
Yesterday in PT I did a bunch of glute activating exercises that were pretty challenging, and involved working the leg against resistance bands and holding it in positions that activated the glutes for long periods of time. It was quite fatiguing.
This morning when Erin and I got to the track (lovely weather - 64F and sunny and breezy) I started to warm up and my legs felt heavy and just dead. It makes sense, though. This was my third day in a row racewalking, and I've only attempted that twice since recovering from my injury. The first time (April 29-May 1) it ended in totally dead legs and inability to finish a 10K - I did 7K instead. The second time was last week, but I hardly count that as the second day of the three was 3.68km of very easy technique work interrupted multiple times for stretching/drills.
And that leaves this week - I did 15K on Sunday faster than I've gone in a few weeks for the distance (not saying much, because I was slow, but still...), then yesterday's 6.3km with Erin at a pretty fast pace (6:06/km), and then today's track workout, where my legs pretty much died. I sense a pattern here. For whatever reason, I'm not recovering very well and I suspect it's related to my return from injury. And you know what? It's OK. It is what it is. I am trying not to judge myself and just going with what my body will do, because the only other choice is to berate myself and give up.
After a sluggish warmup, I did some glute-activating exercises and some leg swings, and rolled out my hip/butt on the medicine ball. Then I got going. It was pretty ugly - the first 1km was 5:41 and it only got worse from there. My legs were done by 3K (18:06ish? It was terrible!) and if it weren't for Erin being out there I might have quit. Well, that, and I really wanted to finish because I know I have to get my fitness back somehow. My piriformis was a pain level of 1-2 for the whole workout and has been somewhat bothersome today at work (I've been rolling on a tennis ball when I sit).
This was my slowest 5K fartlek in years, I think, at 30:43 (it's about the same speed as my first 5K of the 15K on Sunday, and slower than my easy 5K technique work last Thursday). But hey, it's done, and I still do feel like I am making very slow progress forward. Three workouts in a row completed and 2/3 were at an OK speed. That's better than I've done since being injured.
Garmin data here.
I biked to work, heavy legs and all. Even that was a minute or 2 slower than usual.
This morning when Erin and I got to the track (lovely weather - 64F and sunny and breezy) I started to warm up and my legs felt heavy and just dead. It makes sense, though. This was my third day in a row racewalking, and I've only attempted that twice since recovering from my injury. The first time (April 29-May 1) it ended in totally dead legs and inability to finish a 10K - I did 7K instead. The second time was last week, but I hardly count that as the second day of the three was 3.68km of very easy technique work interrupted multiple times for stretching/drills.
And that leaves this week - I did 15K on Sunday faster than I've gone in a few weeks for the distance (not saying much, because I was slow, but still...), then yesterday's 6.3km with Erin at a pretty fast pace (6:06/km), and then today's track workout, where my legs pretty much died. I sense a pattern here. For whatever reason, I'm not recovering very well and I suspect it's related to my return from injury. And you know what? It's OK. It is what it is. I am trying not to judge myself and just going with what my body will do, because the only other choice is to berate myself and give up.
After a sluggish warmup, I did some glute-activating exercises and some leg swings, and rolled out my hip/butt on the medicine ball. Then I got going. It was pretty ugly - the first 1km was 5:41 and it only got worse from there. My legs were done by 3K (18:06ish? It was terrible!) and if it weren't for Erin being out there I might have quit. Well, that, and I really wanted to finish because I know I have to get my fitness back somehow. My piriformis was a pain level of 1-2 for the whole workout and has been somewhat bothersome today at work (I've been rolling on a tennis ball when I sit).
This was my slowest 5K fartlek in years, I think, at 30:43 (it's about the same speed as my first 5K of the 15K on Sunday, and slower than my easy 5K technique work last Thursday). But hey, it's done, and I still do feel like I am making very slow progress forward. Three workouts in a row completed and 2/3 were at an OK speed. That's better than I've done since being injured.
Garmin data here.
I biked to work, heavy legs and all. Even that was a minute or 2 slower than usual.
Monday, May 13, 2013
~6km; PT
My friend Erin is visiting and arrived very late (2 am!) last night. Despite that, she got up early so we could walk together this morning, and even walked a bit slowly for me the first 6km of her walk. I was to do 6km, and she 12km. She inspired me with her pace, despite still being quite sore from getting hit in the knee by a discus a few weeks ago (you can still see how her right leg is swollen).
My piriformis felt pretty good this morning despite the relatively quick pace, and I was surprised I'd recovered that well from Sunday's 15K. The time passed quickly having a friend to talk with, and I really enjoyed Erin's company.
We did the 6.32 km in 38:34 for 6:06/km and my ave HR was 147. That's the fastest I've walked in a while where it felt pretty good (though I guess I've had a few OK speed workouts). The piriformis felt fine the rest of the day, too.
At 3pm I had a PT appt, and Erin came along. The PT gave me some great exercises to strengthen my glutes and work my external rotators and abductors - Erin really liked them a lot too. The treadmill video part wasn't so great - I swear I cannot walk properly on one of those things. Erin got a bit irritated with me and told me I had a mental block. Well, whatever the case is, something is wrong. The video looked terrible and I knew exactly what I was doing wrong WHILE I was doing it but couldn't fix it on the d@#* treadmill. It was really frustrating and kind of upsetting too. Regardless, I did feel we accomplished some useful things regarding my technique and getting more smooth - less heel pounding, more rolling all the way through the toes, and a more upright stature.
Garmin data from 6.32km here.
In addition to the PT exercises I did with the PT, I also did some back/core exercises after I got back from the 6.32 km while Erin was doing the rest of her walk. Felt good.
My piriformis felt pretty good this morning despite the relatively quick pace, and I was surprised I'd recovered that well from Sunday's 15K. The time passed quickly having a friend to talk with, and I really enjoyed Erin's company.
We did the 6.32 km in 38:34 for 6:06/km and my ave HR was 147. That's the fastest I've walked in a while where it felt pretty good (though I guess I've had a few OK speed workouts). The piriformis felt fine the rest of the day, too.
At 3pm I had a PT appt, and Erin came along. The PT gave me some great exercises to strengthen my glutes and work my external rotators and abductors - Erin really liked them a lot too. The treadmill video part wasn't so great - I swear I cannot walk properly on one of those things. Erin got a bit irritated with me and told me I had a mental block. Well, whatever the case is, something is wrong. The video looked terrible and I knew exactly what I was doing wrong WHILE I was doing it but couldn't fix it on the d@#* treadmill. It was really frustrating and kind of upsetting too. Regardless, I did feel we accomplished some useful things regarding my technique and getting more smooth - less heel pounding, more rolling all the way through the toes, and a more upright stature.
Garmin data from 6.32km here.
In addition to the PT exercises I did with the PT, I also did some back/core exercises after I got back from the 6.32 km while Erin was doing the rest of her walk. Felt good.
Sunday, May 12, 2013
15K
Yesterday I cross-trained; 30 min elliptical and 15 min on the stationary bike. Should have done less on the elliptical, as it bothered me a bit yesterday. I switched to the bike once I noticed that the elliptical was irritating my piriformis, but by then the damage was done and it was definitely a bit sore the rest of the day.
I spent a bit of time worrying last night about today's walk, not that that did any good. Worrying is generally a total waste of time, but on the bright side I had a nice chat on Facebook with Nyle, fellow Team Leppik racewalker and good friend. We agree regularly that it stinks living half a world away from each other. It would be so lovely to go and have coffee with her and hang out and air our racewalking troubles. Even better...train together! I am missing my training partner Kelly, as she is out with a contused meniscus, and it would be so good to have someone to train with again.
***
Today is Mother's Day, and I couldn't have asked for a nicer gift than to get out early in the amazing weather (54F, 12C; clear and sunny and calm) and get in a good 15K. Even better, it went well compared with the last two. Two weeks ago it was a death march, last week was a little better, and this week was better still. Not that it was good, because it wasn't - YET. But I felt flashes of my former self returning. I had no discomfort at all in my piriformis for the first 6km, and for the first 3-4km I really felt like I was moving well and my legs felt good. Then they got a bit tired, but at 5K I rallied a bit down the slight hill into Liberty Park and did well until about 8km, when my legs got slowly and steadily more and more tired to the end of the workout.
However, I never got much slower than 6:45/km, even on the slight uphill back home from the park. I felt stronger than I have felt and had to stop less frequently (though I did stop 3-4 times for stretching and leg swings and some squats to activate my glutes). I felt my hips were rotating well and that I was standing upright and my technique was good, until about 13.5km when my body was very tired. My pain levels were 1-2 from 6-15km, and though I am recovering, it is clear that the piriformis strain was a pretty serious one and that it's going to take some more time to fully recover. Perhaps quite a bit more time? But at least I can train a little. It might not be as much as me or my coach want me to train, but something is better than nothing, and it does appear to be improving slowly.
Total time 1:36:20 for 6:25/km with ave HR 148. 5K splits: 30:59, 32:33, 32:47. That first 5K I felt almost normal...now to get my endurance back and get my piriformis at 100%. Eventually it WILL happen and I have to be patient.
Garmin data here.
I spent a bit of time worrying last night about today's walk, not that that did any good. Worrying is generally a total waste of time, but on the bright side I had a nice chat on Facebook with Nyle, fellow Team Leppik racewalker and good friend. We agree regularly that it stinks living half a world away from each other. It would be so lovely to go and have coffee with her and hang out and air our racewalking troubles. Even better...train together! I am missing my training partner Kelly, as she is out with a contused meniscus, and it would be so good to have someone to train with again.
***
Today is Mother's Day, and I couldn't have asked for a nicer gift than to get out early in the amazing weather (54F, 12C; clear and sunny and calm) and get in a good 15K. Even better, it went well compared with the last two. Two weeks ago it was a death march, last week was a little better, and this week was better still. Not that it was good, because it wasn't - YET. But I felt flashes of my former self returning. I had no discomfort at all in my piriformis for the first 6km, and for the first 3-4km I really felt like I was moving well and my legs felt good. Then they got a bit tired, but at 5K I rallied a bit down the slight hill into Liberty Park and did well until about 8km, when my legs got slowly and steadily more and more tired to the end of the workout.
However, I never got much slower than 6:45/km, even on the slight uphill back home from the park. I felt stronger than I have felt and had to stop less frequently (though I did stop 3-4 times for stretching and leg swings and some squats to activate my glutes). I felt my hips were rotating well and that I was standing upright and my technique was good, until about 13.5km when my body was very tired. My pain levels were 1-2 from 6-15km, and though I am recovering, it is clear that the piriformis strain was a pretty serious one and that it's going to take some more time to fully recover. Perhaps quite a bit more time? But at least I can train a little. It might not be as much as me or my coach want me to train, but something is better than nothing, and it does appear to be improving slowly.
Total time 1:36:20 for 6:25/km with ave HR 148. 5K splits: 30:59, 32:33, 32:47. That first 5K I felt almost normal...now to get my endurance back and get my piriformis at 100%. Eventually it WILL happen and I have to be patient.
Garmin data here.
Friday, May 10, 2013
dead legs
I was to do a 10K kickdown this morning. I was excited about it, though I will admit I was a touch apprehensive as to how my body would hold up.
The weather was glorious and I was in a good mood as I drove to the park to start my workout (I like to do the kickdowns on a relatively flat course, hence the driving). It was 54F (12C) and calm, and the sun was up early since it's nearing summer, and it was beautiful outside.
I got started and was feeling I was moving pretty well. I felt I was using my hips properly, and was shocked when at 500m my watch said 3:23! WHAT?!?!?!? Surely I couldn't be that slow???? But I guess I was. By 2.5km I knew it was going to be a bad day. I was doing 6:30 pace and my legs felt heavy and tired. I stopped and called Erin (a much faster walker who also works with Jim) because she is in New York and I knew she'd be awake. She was VERY sympathetic and understanding, as she's recently been in the same boat as me. I was so frustrated I was crying, and she just listened and encouraged me to listen to my body and know that I was not a failure and that things will improve eventually. Now I knew all of these things, but when you are in the middle of it it just doesn't feel good and you need the reminders.
So, I stretched a bit and walked back to the park at the same lousy 6:30/km pace (keeping good form - I'm sure of this!), but I felt much better mentally. Not great, mind you, but much better. I have to adjust my expectations. I will be lucky just to finish the 15K race in Riverside. It won't be a race for me. And I'm not sure I'm 100% OK with that right now, but I will be by the time we get there. I've been planning to go with Nancy and Kathy for quite a while, and we are entered as a team along with Denise (from San Diego, friends with Bonnie in our club here).
It's not all sour grapes. I'm truly happy I can racewalk again, and it's a gift to be able to do it at all, even if I'm slow. And Erin pointed out to me that patience is not our strong point...that's why we're competitive, because we push hard and want to do well. Being patient is part of that game, and I'm learning that too, slowly.
I rode my bike to work again today, which is great exercise because it's almost 100% uphill. The flowers are blooming, and it was sunny, and it was great to be outside.
Garmin data on 5K walk here.
The weather was glorious and I was in a good mood as I drove to the park to start my workout (I like to do the kickdowns on a relatively flat course, hence the driving). It was 54F (12C) and calm, and the sun was up early since it's nearing summer, and it was beautiful outside.
I got started and was feeling I was moving pretty well. I felt I was using my hips properly, and was shocked when at 500m my watch said 3:23! WHAT?!?!?!? Surely I couldn't be that slow???? But I guess I was. By 2.5km I knew it was going to be a bad day. I was doing 6:30 pace and my legs felt heavy and tired. I stopped and called Erin (a much faster walker who also works with Jim) because she is in New York and I knew she'd be awake. She was VERY sympathetic and understanding, as she's recently been in the same boat as me. I was so frustrated I was crying, and she just listened and encouraged me to listen to my body and know that I was not a failure and that things will improve eventually. Now I knew all of these things, but when you are in the middle of it it just doesn't feel good and you need the reminders.
So, I stretched a bit and walked back to the park at the same lousy 6:30/km pace (keeping good form - I'm sure of this!), but I felt much better mentally. Not great, mind you, but much better. I have to adjust my expectations. I will be lucky just to finish the 15K race in Riverside. It won't be a race for me. And I'm not sure I'm 100% OK with that right now, but I will be by the time we get there. I've been planning to go with Nancy and Kathy for quite a while, and we are entered as a team along with Denise (from San Diego, friends with Bonnie in our club here).
It's not all sour grapes. I'm truly happy I can racewalk again, and it's a gift to be able to do it at all, even if I'm slow. And Erin pointed out to me that patience is not our strong point...that's why we're competitive, because we push hard and want to do well. Being patient is part of that game, and I'm learning that too, slowly.
I rode my bike to work again today, which is great exercise because it's almost 100% uphill. The flowers are blooming, and it was sunny, and it was great to be outside.
Garmin data on 5K walk here.
Thursday, May 09, 2013
easy 5K on the track
Today Jim wanted me to walk an easy 4-5km, working on technique. OK, cool! I got Kelly to come and videotape me by bribing her with the promise of a latte afterward.
My coach is a genius...pure genius I tell you. He told me just one thing to fix: rotate the hips more and relax. Voila! Instantly better (see videos below). He's amazing and I owe a lot to him.
The weather was lovely - upper 40s (probably 10C) and a little breeze. Wished I could be out longer in it, so after my workout I biked to work :).
I felt much better today than on Tuesday. Kelly thought I needed more toe-off so I worked on that a bit in addition to keeping my hips rotating freely. I stopped every couple laps and looked at the video for some instant feedback. It made me feel better to see that not only was I lots more legal, but I looked 100% better than on Tuesday. Whew....
I am going to post the videos so you can see how CRAPPY I looked on Tuesday and how much better I look today. I am very ashamed of the first video and it pains me to post it, but I will for the sake of comparison.
Here's today's video - much much much better.
My total for the 5K today was 30:14, and I was breathing pretty hard at the end. Still quite out-of-shape as far as racewalking goes. Sigh....well, that will come. This is a long road back.
Eating hasn't been so good this week. Weight is up and I look and feel kinda nasty. Must work on that too...going to owe my friend Gisela $10 this week for my FAIL in the food department. Well...at least I have lots of inconsequential "first world" problems :).
Garmin data here.
My coach is a genius...pure genius I tell you. He told me just one thing to fix: rotate the hips more and relax. Voila! Instantly better (see videos below). He's amazing and I owe a lot to him.
The weather was lovely - upper 40s (probably 10C) and a little breeze. Wished I could be out longer in it, so after my workout I biked to work :).
I felt much better today than on Tuesday. Kelly thought I needed more toe-off so I worked on that a bit in addition to keeping my hips rotating freely. I stopped every couple laps and looked at the video for some instant feedback. It made me feel better to see that not only was I lots more legal, but I looked 100% better than on Tuesday. Whew....
I am going to post the videos so you can see how CRAPPY I looked on Tuesday and how much better I look today. I am very ashamed of the first video and it pains me to post it, but I will for the sake of comparison.
Here's today's video - much much much better.
My total for the 5K today was 30:14, and I was breathing pretty hard at the end. Still quite out-of-shape as far as racewalking goes. Sigh....well, that will come. This is a long road back.
Eating hasn't been so good this week. Weight is up and I look and feel kinda nasty. Must work on that too...going to owe my friend Gisela $10 this week for my FAIL in the food department. Well...at least I have lots of inconsequential "first world" problems :).
Garmin data here.
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