Wednesday, October 22, 2014

elliptical; 4x1km

Tuesday: elliptical 40 min. Planned to bike to work after that but 1) weather looked iffy (and I'm a fair-weather cyclist!), and 2) legs felt a little tired, so I decided to take the bus.

Wednesday: 4x1km with #2 and #4 @ 85%. Met Kelly at the track at 6:15am; it was pitch dark and 41F (5C), with a little breeze that felt pretty cold every time we came around the first 100m. Sigh...summer is definitely gone and winter is on the way. I asked Kelly, "Why are we here???" because I really wanted to be in bed reading a book all curled up. She said she'd rather be taking a hot shower. We laughed, and started warming up (she was just running while I RW, and not doing intervals, just trying to build her strength). I did a rather sluggish warm-up, but my legs felt OK; just the usual 1600m with 2x100m strides.

The workout: the first km felt not-so-great; I was tired and sluggish. I only managed a 5:45. I felt much smoother on the second one @85%, which was slower at 5:52. The third one felt better than the first one, and I did 5:43. The last one I managed another 5:52. OK, but certainly nothing to write home about.

The good news is that I felt better after working out and getting a cup of coffee :), and had a much better attitude. That counts for something. Also, my legs felt pretty decent the rest of the day and I feel like I could RW tomorrow. I'm not going to, as I have a 5K race on Sunday that I do care about, so I'm going to spin tomorrow and then do 5-6km easy on Friday and a little short workout on Saturday. That's the plan, anyway.

Garmin data here. 

Monday, October 20, 2014

rest day; 8K + 5x200

Sunday: rest day; took my mom to the opera for her birthday!


Today: woke up a little late, and was feeling tired and sluggish and a bit gloomy. I knew that I really needed to racewalk to shake off the blues. My legs felt good and I was sure that they would do well, so there wasn't too much anxiety, and besides, the weather was lovely. It was 50F (10C) and clear and calm; we've had perfect fall weather for a lot of October and I'm just soaking it in.

My workout was 8K plus 5x200m, and I took the dog and got out there. Even though I left pretty late (7:05? 7:10?) it was still dark and I had to wear my headlamp and reflective vest. Grrrr. So annoying that Daylight Savings is still going as it makes it darker in the morning for racewalking. I had a good walk anyway; 50:38 for the 8K for 6:20/km with ave HR 146, and best of all, my legs felt good and strong. Garmin data here. 

I actually succeeded in getting the dog to do the 200s with me today :). I did them in 1:02-3ish each for a total of 5:14 for the five 200s. Garmin data here. 

Tomorrow: plan to spin with Kelly.

Saturday, October 18, 2014


Yup, I did 10K today after my track workout yesterday. And I feel OK! Yes, my legs were a bit sore, but they didn't crap out on me, and I made it feeling fine. I wasn't fast but wasn't exactly slow, either.

Glorious morning here with clear skies, no wind, and temps in upper 40s (46F, 7.8C). Very nice out. I did two 5K out and back segments from Kelly's apartment complex, so that I could do 10K and she could do 5K with me for the second part. That worked out really well, and we found a good way to get to the Jordan River Parkway from her new place. Awesome.

I brought the dog for a little exercise, and I'm sure she enjoyed it as much as I did. Though my legs were a bit tired and I wouldn't have wanted to do a lot more, 10K was just perfect for a morning tune-up. I'm glad the past couple weeks are behind me. Hopefully I can get some rest this weekend and be ready to train harder next week.

Total time: 1:04:23 for 6:26/km with ave HR 145. Happy with that for a nice easy day.

Garmin data here.

Friday, October 17, 2014

Hanging in there. Miscellaneous + 5x800/200.

Tuesday: elliptical for 25 min. I was feeling better but not great yet.

Wednesday: family morning meltdown - was supposed to do a track workout, but Loren had a 7am meeting and I had forgotten, so I didn't get up early enough to do it before he left for work. Arrrrgh. Could NOT find time to do later in the day, and besides, it was 40kph (25mph) winds. I could have done it at the indoor track, but there really was no other time that day. Sad. But I think mentally I wasn't up for it either. :(

Thursday: should have gone to the track to make up the Wed workout, but decided I couldn't mentally handle it. Kelly was going spinning at 6am for an hour, so I met her there and did the spinning class, which actually was 1) quite fun, and 2) helpful from the mental standpoint. Exercise but no pressure. I think right now I feel like racewalking is pressure, and I'm not sure why. At least the track workout part. I am trying to reframe this because I need to look at it differently. This might take time and some thought? Or I'm just overthinking it? Anyone else feel this way about their hard workouts? Thoughts? Input?

Friday: Finally made it to the track. I did the workout that was assigned for today, which was a warm-up plus 5x800/200, with 2' rest between sets and 30 sec between the 800m and 200m. I like this workout. I usually can get excited about it. Today I was just not interested at all. I woke up not caring at all whether I racewalked or not. I didn't care about racewalking. I had no interest. I made myself not overthink things and went to the track anyway. After my warm-up, I felt better and decided I did want to racewalk; well, mostly. It was a beautiful morning at the track, and I got there late because the kids are off school so there was no hurry to get back home (my parents had them overnight! YES!). I saw the sun rise as I was warming up, and the temperature was lovely - 45F (7C) with no wind, and clear. I was thankful for the good conditions because I needed every encouragement to continue.

I did the workout well until the last one, and I got tired. I confess I pushed hard on all of them except the last one, which was perhaps 90-95% of a usual hard effort on the 800m, but 100% effort on the 200m. I was just tired.

Times: 4:31, 1:00, 4:34, 1:00, 4:36, 1:01, 4:38, 1:01, 4:42, 1:01. HR was maxing at low 170s, which seemed normal.

Garmin data here for 5x800/200.

Afterward - some soreness, but seems commensurate with the activity and not too "off" or weird. I think.

Edited to add: It has occurred to me that perhaps I'm a little depressed, which would explain my lack of desire to racewalk right now, and lack of interest. I am going to try some depression self-care: good sleep hygiene, better diet, and plenty of regular exercise. That should help.

Monday, October 13, 2014


Yesterday: rest day. I didn't feel well at all. Very tired and had some of the weird soreness while sitting at the piano at church. I think it's stress-induced?

Today: Coach had 8K plus 5x200@85% on the menu. I went out and 6K is what my body would do, and it felt OK but not great. I was pretty slow but decided not to push it at all. 6:34/km for 39:29 with ave HR 149 is what happened. I wish I could have done more, but I know it wasn't smart to continue, so I didn't. I am feeling a bit dizzy/vertigo - sort of that light-headedness that I've had with the fatigue in the past. Since my cruise I've felt this on and off, so part of it may be from the ship motion, but I think it's mostly that I'm a bit "off" again. I wouldn't call this a relapse, but I'm not 100%. At least I can still racewalk, and for that I'm grateful. It was beautiful this morning - only 6.1C (43F) but crisp and clear and no wind. Gorgeous fall colors, once the sun came up a bit (it's coming up much later, so now a lot of my walks are in the dark again...sigh...).

Garmin data here. 

Saturday, October 11, 2014


I'm recovering from my illness, but also from a very challenging week; maybe one of the hardest I've had in a long time. Long story, and the details aren't relevant to the workout. Let's just say it's been very difficult, but that things are looking hopeful at the moment. Maybe.

After Monday's workout, I wasn't able to do anything until Thursday. Tuesday and Wednesday I was very ill and just muddled through my day each day. Thursday morning I managed to do 20 min elliptical and ride my bike to work, and I felt physically decent, but mentally wiped due to all the stuff going on. Friday I had to go to the kids' classes to present my annual zebrafish lesson to them, and the schedule of the day totally overwhelmed me and I really could not find any time to work out - a rarity, since I prioritize my workouts above just about everything else, knowing that I need them for my sanity. But with recovering from being sick, and with everything going on, it was better to take another day off I think.

Today my coach really wanted me to get off my rear end and do something. He said it would make me feel better, and it did, sort of. It takes a lot of energy for a track workout, and I had a lot to do today, so it did leave me a bit depleted for the other things, but in retrospect, that worked out OK. A good friend from church helped me clean my house today and made dinner for us, and I really really appreciated that given the week we've had.

Anyway, back to the workout. I didn't go to the track until 10:30am, because I was too lazy this morning. I wasn't sure I was even going to do it. I drove over there but figured if anything didn't feel right that I could just go to the gym and do the elliptical. It was warm at 10:30 but not hot; low 60s (about 17C) with the sun shining pretty fiercely. I did get a bit toasty during the workout, but I don't think it affected me too much.

I had a 3K fartlek plus 4x500m intervals. I decided in advance I'd rest 2 min after the fartlek and then do 2 min rest between each 500 as well. Perhaps I should have rested 3 min after the fartlek, as my first 500 was particularly painful, but after that I settled in and the other 3 were OK. I did have to really talk myself into that 2nd 500, but then it went better and the 3rd and 4th were fine as well. I kept telling myself I could quit at any time if I needed to, and I would have if the second 500 wasn't better; since it was, I kept going.

The 3K fartlek went fine, though my heart rate was pretty high throughout. Not sure why, as I wasn't fast - 2:46.2, 2:50.8 (both fast), 3:05.4 (medium), 2:53.1 (fast), 3:10.0 (medium), 2:54.7 (fast). Total 17:40 for the fartlek. Then 2 min rest, then 2:54.7, 2:52.0, 2:50.8, 2:50.7 for my four 500s, with 2' rest between each. HR was a bit lower on each of those as you'd expect.

Afterwards I felt OK; still mentally and emotionally a bit drained, but my body was OK. My legs had a little post-workout soreness/stiffness for the rest of the day, but it wasn't severe. Just noticeable. I will probably still try and cross-train tomorrow if I can.

Garmin data here.

Wednesday, October 08, 2014

sick again

I have another virus. It's making me very tired. Not as tired as the last one...yet...but very tired. Pretty sure it's a virus, as I have a stuffy nose, and Calvin has had a fever, cough, congestion. Probably got it from him; the kids are little viral incubators, especially when they go back to school and pass things around.

I'm so tired.

Took rest days yesterday and today. So much for training :(. Frustrated that every time I get going again something happens, but y'know, that's life, right?