Thursday, May 26, 2016

5x878m at indoor track

Yesterday: Cross training; elliptical + PT.

Today: Went to the indoor track since the outdoor one is closed for resurfacing. I warmed up for 5 laps (~1500m) and felt horridly sluggish to start and was concerned; also felt a bit nauseated, but that subsided. By the 3rd lap I felt a bit better and was good to go.

I started in on the intervals, and felt OK. I focused a lot on technique, thinking about all that my coach and my PT have been telling me to fix. After the first two intervals went pretty well, I pushed a little harder for the last 3 and was rewarded with slightly increasing speed. This was MUCH better than last week when I slowed down a lot. My intervals were 5:07-5:03 which works out to 5:50-5:45/km. Not fast, but not so awful as it has been, and not too bad for my second speed workout this week. And guess what???? Best of all, NO PAIN!!!!!!!!!!!! :) :) :)

Garmin data here.

Splits:


Split Time Avg HR Max HR 878m 1k equivalent
1 01:40.8 133 151
2 01:43.5 150 151
3 01:42.9 153 156 05:07.2 05:49.9
4 02:00.1 115 156
5 01:39.4 139 154
6 01:44.1 155 157
7 01:42.1 157 160 05:05.6 05:48.1
8 02:00.2 128 160
9 01:40.8 140 155
10 01:42.3 157 160
11 01:42.1 160 162 05:05.2 05:47.6
12 02:00.4 126 162
13 01:39.9 144 157
14 01:42.5 159 161
15 01:41.2 163 165 05:03.6 05:45.8
16 02:00.4 131 165
17 01:40.4 143 161
18 01:43.1 160 162
19 01:40.3 163 166 05:03.8 05:46.0
20 02:46.4 124 166
 Summary 36:12.7 143 166
28:57.4  (5K equivalent)

Tuesday, May 24, 2016

8K fartlek

Today was a little too interesting. I planned to go to the track at 6:10am with Calvin. At 6:08, Calvin reported dog poop upstairs. Oh yay! Even better, when I investigated, it was 5 puddles of diarrhea. Even more oh yay! So I got out the carpet cleaner (2 dogs + 2 kids = a necessity), and cleaned up. Of course, by that time it was 6:30 and too late for C to come along. Just as well, since when I arrived at the track I saw this:



The bottom photo has a sign that says "Track Closed For Resurfacing". It needs it badly, but it sure would have been nice if they had given some warning to the public, and I have no idea how long it'll be closed. Oh yay again. 

So I went home, and executed plan B. Go to work, start my experiments, then go work out, and go back and finish up. Plus the late-night part where I get to go in tonight because there's more to do. 

I ended up at the indoor track by 8:45 am, and did my 8K fartlek: 3 laps hard, then 2 medium/2 hard until lap 27 = 7900.4m. It went about as well as it probably could have, which is the very good news. I was very consistent and paced it better than I thought possible at this point. My splits were pretty good - see below - fasts were 500m equivalent of 2:56-3:00 and mediums were 3:09-3:15, which is lots better than the last couple weeks. Total was 48:27 which works out to 49:03 for the full 8km had I been on the outdoor track, with the typical average HR of 160. I was pushing very hard at the end and it averaged 170 on the last split. Not bad.

Hamstring? Very little pain. Mostly no pain, but some intervals it was 1/10. No foot pain. My legs did get pretty tired but I was able to keep the pace. I'll take it for now. Still slow, but improving. 

Splits 
Time Cumulative Time Avg HR Max HR 878/585m 1k/500m equivalent
1 01:40.0 01:40.0 137 153
2 01:44.0 03:24.0 153 156
3 01:43.9 05:07.8 157 159 05:07.9 05:50.7
4 01:50.9 06:58.7 155 159
5 01:50.2 08:48.9 155 156 03:41.1 03:09.0
6 01:43.9 10:33 160 163
7 01:45.0 12:18 163 164 03:28.9 02:58.5
8 01:52.2 14:10 159 162
9 01:53.3 16:03 155 156 03:45.5 03:12.7
10 01:43.9 17:47 160 165
11 01:44.6 19:32 166 167 03:28.5 02:58.2
12 01:51.9 21:24 160 167
13 01:51.6 23:15 159 161 03:43.5 03:11.0
14 01:43.4 24:59:00 165 168
15 01:43.3 26:42:00 168 170 03:26.7 02:56.7
16 01:50.2 28:32:00 159 170
17 01:53.0 30:25:00 162 163 03:43.2 03:10.8
18 01:44.2 32:09:00 166 170
19 01:45.9 33:55:00 168 170 03:30.1 02:59.6
20 01:53.4 35:48:00 162 168
21 01:52.7 37:41:00 162 163 03:46.1 03:13.2
22 01:46.4 39:28:00 166 169
23 01:44.3 41:12:00 169 171 03:30.7 03:00.1
24 01:53.3 43:05:00 160 169
25 01:54.6 45:00:00 161 163 03:47.9 03:14.8
26 01:44.9 46:45:00 166 169
27 01:42.7 48:27:00 170 172 03:27.6 02:57.4
Summary 48:27:00 48:27:00 160 172 49:03:39

Monday, May 23, 2016

rest day; 10K w/3x3' @10K race pace

Yesterday: much needed rest day. My hamstring was pretty sore while playing the piano for church; not sure why - maybe because of the PT on Friday? I might eliminate the one exercise I think is the problem and see if that helps. I was SO tired yesterday. Weirdly tired.

Today: I woke up feeling very rested (!), and ready to do today's workout, which was 10K w/3x3' @10K race pace. The weather was lovely, and much nicer than the rain on Saturday! It was 45F (7.2C) and calm and clear, and very beautiful in Liberty Park. The workout went really well, too! Calvin and the dogs joined me and I felt very good on my fast 500s - I have no idea what 10K race pace is these days, but I just went by effort, and those were great. 2:58, 2:53, 2:57, and they didn't feel too hard. My GPS was very off for the first 500m (by probably 20-30 seconds under - had me at 2:48 for easy pace - ummmmm, NOT!) but otherwise seemed fine. Total time was 1:03:57 for 6:24/km with ave HR 145. I like that! I liked even more that my hamstring had mostly ZERO pain and some 1/10 but only on the fast intervals and only part of the time, not the whole interval. Doing better for sure.

I'm taking anti-inflammatories again to try to get the hammy feeling 100%. Hoping it helps, since it was so sore on the weekend.

Saturday, May 21, 2016

12K

Yesterday: elliptical and PT. Got new eccentric hamstring exercises. Yay! Hammies are a little sore today but feeling ok.

Today: Coach said 12-15km. It was a very wet morning. Very, very wet. We're in a desert here, so we are a bunch of rain wimps. It started off raining lightly but soon became moderate, steady, soaking rain. Oh yay. It kept that up for my entire workout. When I turned around at 6k (reasoning that I could do 3k more when I got back to the car if I felt OK) the rain was in my face. Yay. I had forgotten my baseball cap and my waterproof jacket, so I was pretty miserable. My injured hamstring started to complain a bit at about 6km, and I double-checked my technique. It never hurt more than 2/10 and was mostly 1-2, but it was still a bit annoying, and between that and the rain, and the fact that I was a bit late (and had to get to work for a bit), I decided 12km would be enough today.

Total time: 1:18:58 for 6:35/km with ave HR 148.


Thursday, May 19, 2016

4x1km

I woke up late with a start, after a series of bad dreams. Then I was quite apprehensive about going to the track. I made myself stop thinking about it and went anyway. The weather was great and only a bit windy, with nice temps in the mid-50s.

The workout started well but I guess I went too fast on the first one because I couldn't hold it. I was hoping I'd do better, but I think I'm still a bit tired from the weekend? Or I just suck right now. Either way, it wasn't good. I'll keep trying. See below.

My hamstring hurt about 1/10, mostly in the last two intervals, but not too bad. Foot was fine.

Garmin data here. 


Splits 
Time Cumulative Time Avg HR Max HR Total for 1km
1 02:52.9 02:52.9 151 160
2 02:55.9 05:48.8 163 167 05:48.8
3 01:59.4 07:48.1 132 167
4 02:54.1 10:42 156 166
5 02:57.3 13:39 167 171 05:51.4
6 02:00.6 15:40 139 172
7 02:55.9 18:36 159 168
8 02:58.4 21:34 169 174 05:54.3
9 02:00.4 23:35 143 174
10 02:59.9 26:35:00 159 168
11 02:58.3 29:33:00 170 175 05:58.2
Summary 29:33:00 29:33:00 156 175

Wednesday, May 18, 2016

15K national championships

As you might expect, given my lack of conditioning, I was slow. But I didn't think I'd be *THIS* slow. I figured I could at least manage 6:25/km. Nope. About 8km in I was hurting, and slow, and chafing, and I started to cry when Karen S (>60yo, very fast, but still...much older than me) passed me...and I couldn't see Marianne M (>65yo, also very fast) either. Neither of them has ever beaten me before. I could hardly breathe for a while because I was crying while walking :(. I mean, I should have known, but it was just hard to see how truly awful I've become.

Coach assures me that with speed work more regularly and longer, that in 3-4 months I'll be better. That's a long time. Not good enough to make plans for Perth WMA, so I'm probably not going. Better to save $ for Spain in 2018 and take the family with me, since the kids are learning Spanish in school (dual immersion program).

The nice thing about the 15K was the girlfriends' weekend (though poor Diane was very, very sick and we had to take her to the ER on the way down; she's doing better now and will be OK), getting away and relaxing, seeing RW friends, and best of all, walking a lap with some very good American racewalkers from the past - Curt Clausen and Susan Armenta. That was pretty fun - I even have pics of me with them. If I'd been in shape I could've kept up with them easily and that would've been even more fun, but as it was, I couldn't hold even that pace.

The other good thing? Hammy and foot didn't bother me much; pain at most 1/10.

My time was about 1:38:12. Ughhhhh. I was 7th overall so didn't even get an open medal (they give them for 1-6). I did get first in my age group, but I was the only one...geez.... :(



***

Monday - rest day after the race; drove all the way home. Hammy didn't like that, but after a night's sleep it recovered.

Tuesday - 6K easy with Calvin and the dogs, in ~39:15 (watch was waaaay off the first 500m so this is a guesstimate) for 6:32/km. Not too bad. Nothing hurt much; hammy a little sore at times, but mostly 0-1/10.

Today - elliptical and PT exercises.

Thursday, May 12, 2016

4x878m @85% effort (indoor track)

Yesterday: elliptical, PT exercises.

Today: warm-up, a few PT exercises (light), then 4x878m at the indoor track. I didn't go early this morning because I was up too late reading and needed to help the kids with some stuff and do laundry this morning before work. So I went at lunch time instead, which was fine.

I pushed a little harder then 85% and was still very slow :(, slower than a couple weeks ago when I did this workout :(. But...it's data, and I'm just getting started. Don't think. Just do it. Or something like that.

Intervals were 5:07.6 (5:50.3 for 1km), 5:08.7 (5:51.6), 5:11.1 (5:54.3), 5:12.3 (5:55.7). The good part about the workout was that my foot didn't hurt and my hamstring hurt only a little, at 1/10. Afterward the hammy bothered me a little but is better now. I'm happy about that! Gotta take the little victories where I can.

Garmin data here.