Tuesday, May 02, 2017

resuming training

I took a week off racewalking after the SLC Half, because my coach let me :). That was good - I think I needed it.

I *did* do some weight training (2 days) including glute and hammy exercises (walking lunges, nordic hammys, bridges) and core stuff (planks mostly), and some arm stuff (lateral raises, bench press with dumbbells). That made me a bit sore but it was fine (!) yay! Happy about that since I had to give up weight training because of my weird muscle pain a few years ago and have been a bit afraid to resume. But it's good now! So far. I also did a lot of elliptical and a lot of casual walking. No racewalking.

And I've been watching my diet more, though it's still not quite where it needs to be; still, in a couple weeks I lost 4.5lb of the 6lb I gained. So that's something.

Yesterday I resumed training. I did 6K and was supposed to do 5x200m @85% effort, but I did 3x200m at a hard effort (in 3:16; getting a little faster), and on the last one a nagging pull I've had (minor - very minor) in my lower left abs became a bit more nagging, so I stopped. I think it's fine, but will keep an eye on it. It bothered me a teensy bit when starting my 8K today. My 6K time was 39:27 for 6:34/km and I forgot my HR monitor (oops). Yesterday's weather was great - 10C (50F) and sunny and calm. Nice.

Today I did 8K in a light rain, and same temp 10C (50F). It was actually pretty nice out despite the light rain, which was refreshing. Plus my legs felt really good! I did the 8K in 51:48 for 6:29/km with ave HR 149. I'm starting to get back on track. Now to stay healthy.

I've been too busy (still) but I think the worst busyness of the pulpit committee may be over soon - we are moving deeper with some candidates so that requires less initial screening in large #s. Whew. That will help. But I need to get a bit more sleep, which will help with the weight loss too. All in good time. Trying to be patient with myself as I work through each day, and trying to tuck in some rest/relaxation points during the day.

Cross-training tomorrow!

Sunday, April 23, 2017

SLC Half Marathon - 2017 edition

Friday: rest day, with some gentle hiking with my friend Lois in Red Butte Garden. Awesome.

Saturday: Salt Lake City Half Marathon!

I woke ready to go and feeling pretty good. Had a banana and grabbed my stuff, but forgot my Garmin. At least I have my fitbit, but I can't do splits on it. Oh well! I didn't mind too much as I was doing this just as a training race. I was excited to get out there and enjoy the camaraderie, and the weather was absolutely perfect. Started off low 40s (~5C) and sunny and calm, and ended at probably 50F (10C).

Took it easy for the first 5 miles (a couple small steep uphills but mostly gentle downhill), and then through mile 6.5 it's a relentless though gentle uphill. That takes a lot out of you, but I took it easy and it was OK. A little more downhill and then one more difficult uphill (hard to racewalk legally near the top) before coasting down to mile 8-9. The kids were supposed to greet me at mile 8.5 but didn't :/ ah well.

I still felt pretty good in miles 8-10; legs got pretty tired around mile 10 but I took a gel and that seemed to revive me a bit (or it was just a coincidence!). Either way, I was able to do the last couple miles pushing it just a little (moderate-moderately hard) and I felt very good - tired, but good. After crossing the finish line I felt fine and recovered well the rest of the day, although it was a bit of a crazy schedule. Church stuff has been super busy with being on the search committee for a new pastor, and we had a lot of stuff to do this weekend, so that made recovery harder, but I am hoping to sleep well tonight.

Oh, and my time? A reasonably respectable 2:21:37 - for out of shape and just enough training to go the distance, I will take that. Fitbit data here. 

I'm definitely sore today, probably from the hills and the extra effort the last couple miles, but it's a good kind of sore. Hoping to hit the gym for some weights this week and do a lot of cross-training. Onward! Need to get ready for Portland to Coast in August, and then still setting my sights on WMA in Malaga, Spain in 2018.

Thursday, April 20, 2017

elliptical; 3K fartlek

Tulips from this morning, at left. So beautiful around our neighborhood!

Yesterday: elliptical for 30 min, plus walking a lot around campus (errands).

Today: 3K fartlek. I woke up feeling really good, for the first time in a while. It wasn't that I got that much sleep, because I didn't (7 hr?), but I guess I slept well? I did have a very relaxing evening with our small group from church, and some good conversation with Loren before bed; Calvin drove me a bit crazy with piano practicing issues, but otherwise things were peaceful. I can't say why I felt good, but I did. Go figure.

I was actually kind of excited to go to the track. It was 8.9C (48F) which is pretty average or slightly warmer than usual for this time of year in the morning, and I wore capris and a long sleeved shirt but forgot my gloves. That was OK, though as it was borderline whether I needed them. It was a bit breezy so I was chilled to start but then after the warm-up was fine.

My warm-up was a lot faster than the last 2 weeks for the same thing - 10:09 this week vs 10:33 and 10:34 for the last 2 weeks. I felt good. The workout followed and was good - I was happy because all my fast 500s were back under 3 min, where they belong :). My medium 500s are still slowish but that's fitness and it will return.

Garmin data here. 

Splits Time Cumulative Time Avg HR Max HR
1 02:57.2 02:57.2 149 157
2 02:59.8 05:57.0 161 164
3 03:13.4 09:10.4 158 164
4 02:59.9 12:10 164 167
5 03:17.7 15:28 160 167
6 02:59.2 18:27 165 169
Summary 18:27 18:27 159 169

Tuesday, April 18, 2017

elliptical; 6K w/3x200 @85%

Yesterday: elliptical, but only for 25 minutes...I was tired, and busy. Something is better than nothing though!

Today: Had a bit of trouble getting out of bed so I was running late. I managed my 6K with my dog Sugar just fine; my legs were a little tired when I got out of bed but felt fine on my walk :). Did 6:39/km for 39:55 with ave HR 144. Then rushed home to walk Calvin to school - I like the hangout time with him; he can walk himself but it's good to spend the time with him. On the way back, with my dog Powder, I did some 200s - but only had time/distance for 3 before getting to our street. As it was I still missed my regular bus and took a little later one. The 200s were slow but I expected that. Whatever. I'm training.


It's hard to train right and eat right at the same time. It takes energy to train, and takes energy (quite a lot actually) to eat right. I am trying to sleep more, but that's tricky too, as I'm serving on the search committee at our church to find a new pastor (our previous pastor had a great job opportunity open up in New York City, and after 16 years here we miss him but it was good for him to take the opportunity). The search committee is a lot of work, but I'm glad I'm doing it. Add in the usual kid stuff and work stuff and it gets a little crazy - no, a LOT crazy. I'm learning to say no to other things to make all this work, but I don't want to stay this busy all the time and am glad this is just for a season. Meanwhile, it's challenging.

Sunday, April 16, 2017


Yesterday: I was supposed to do the 12K yesterday, but I woke up feeling unbelievably tired and decided there was no way it was going to happen. I'd been sleep deprived for a couple days and it wasn't good at all. I don't think it was the mystery fatigue, but I'm watching for that. I've had a few times this week when I felt like I could possibly be getting a touch of the fatigue so I'm watching it. I NEED TO GET MORE SLEEP (yelling at myself). Anyway, by noon I felt better, despite going to Weight Watchers and gaining 6 lb in 2 weeks (yeah, I knew I was eating poorly, but geez!). I'm back at it again, needless to say. Spent the afternoon doing a lot of fairly heavy-ish yard work because we had to --- I was tired and didn't want to, but the problem is that we need to get it done, and it keeps raining on the weekend. This was the first weekend in a bit we've had a chance to work on it, and we wanted to take advantage. A few more good weekends and we should have most of it done, but here in SLC if we don't do it now then it just gets WAY too hot to do it. Spring is unpredictable though, so it's hard to find the right window to do yard work when it's sunny and it's the weekend!

Today: Got up and was a bit sore from the yard work, plus had to prep for having people over for Easter dinner today. Got the ham in the smoker, and made a Jell-O salad, and put candy for the kids in eggs for our Easter egg hunt, and then I had to run off to church to be there at 8:30 for music practice - I love playing for Easter so that was pretty awesome - some great piano and organ stuff. Needless to say, the 12k didn't happen until we got home from church, I made 2 pies, and then we did the Easter egg hunt. Then I could finally go racewalking, and though it was warm outside (not hot, but nicely warm - a bit warm for RW this early in the season for me) at 17.8C (64F) I actually had a decent walk. OK, it was slow, but I did a hilly route AND my legs were tired from yard work AND it was warm outside, so I think given all that I did a really good job. Photo of how GORGEOUS it was outside today above at left - SugarHouse Park was so fabulous.

After getting home I finished making dinner, entertained until 8pm (see photo above with our friends!), cleaned up until 9pm, and now ... I'm TIRED!

Thursday, April 13, 2017

elliptical; 3K fartlek

Yesterday: elliptical for 45 min. I felt very, very tired yesterday and after 30 min I thought about stopping, and maybe I should have, but I thought, "It's just the elliptical...I only have 15 more minutes". I ended up taking a nap for ~25 min when I got home from work, which helped. I'll have to keep an eye on this.

Today: 3K fartlek. I am a little sore from something - but just a little (very minor), all over - shoulders, arms, abs, legs. Otherwise, feeling good, and the weather was amazing this morning at 16C (61F), calm, and clear. I did a warm-up with strides, and it felt OK. Not great, not bad, but OK. Then I did some dynamic stretching and started my workout. After the first 1km (kinda slowish, even a little slower than last week) I felt pretty tired and had no gas in the tank. Legs were heavy and not moving well, but I felt good mentally, telling myself "no judgment" and "relax" which helped. I finished about 14 sec slower than last week but that seems fine given how I was feeling. I worked hard and got a good workout in, which is what matters at this point.

After the workout I felt great, and I feel pretty good now too. Hoping the tired thing isn't a trend. I have been thinking that if I can train again and lose some weight that I really want to try to go to Spain in Sept 2018 for World Masters. My family wants to go to Spain (kids are in Spanish immersion) too, so it would be a win-win. Now to stay healthy and uninjured. Haha.

Splits  Time Cumulative Time Avg HR Max HR
1 03:00.1 03:00.1 145 157
2 03:03.9 06:04.0 158 161
3 03:20.4 09:24.4 154 161
4 03:04.1 12:29 160 163
5 03:22.6 15:51 156 163
6 03:03.8 18:55 161 166
Summary 18:55 18:55 155 166

Garmin data here. 

Tuesday, April 11, 2017

8K w/3x3' @10K race pace

Today: Legs a bit tired from yesterday, and I had some trouble getting out of bed :/ but I realized that I'd feel better if I did my workout, so out I went. It was lovely out this morning - calm, clear, 40F (3.9C).

My legs felt pretty tired and heavy, and after the 2nd faster 500m, they felt a bit shaky/Jell-O-like, which I think is totally expected given my lack of training. But they held up fine and I completed the workout without incident, and my 500s were a bit faster than last week at 2:59, 3:05, 3:03 for similar segments (slight downhill, slight uphill, slight downhill).

Total time was 52:21 for 6:32/km with ave HR 147. The HR is lots better than last week and the trace on Garmin connect looks like I'd expect for this workout. I can tell that even just in my second week of training that things are clicking in a bit. I know it's going to take months, but it's nice to have things looking up even a little.

Now if I could just get my diet a bit more under control. The chocolate has been winning, and that has to stop. I need to relocate my motivation --- not just in racewaking but also in life and what I really want my life to look like. Time for some thought (and I need to not be too busy to reflect). It's spring break for the kids and I'm going to take Thursday & Friday off work so that'll help.