Tuesday, January 27, 2015

3K fartlek

I wasn't super excited about doing this workout, mostly because I knew I'd be slow. But on the other hand, I am happy I can do it --- so I had mixed feelings. Add in cold, and dark, and well...it wasn't easy to get out of bed. But I did, and I'm celebrating that small achievement.

I got to the track (and it was still dark, and still cold at -1C, or 30F). For January, that's actually warm, so I guess I can be happy about that? There was a slight breeze which chilled me a bit every time I came around the 100m mark. I warmed up OK in 10:05 for 1600m including 2x100m strides, and my legs felt well-recovered. No weird soreness, and not excessively heavy. But I didn't feel fast.

I wasn't fast. Before I started I took a few deep breaths and said out loud (there was no one else there), "If this takes me 18:30 or 19:00 it doesn't matter at all. I'm just getting started. I will get faster. Time doesn't matter." Or something to that effect. I was really trying to believe it, and I DO believe it. It's still hard to be slow, but yeah, you've gotta start somewhere.

I am proud that I worked very hard today and my HR was very high - I obviously gave this my all for a workout of this type. My ave HR was 165, and my max was 174. Today's achievement was in getting out of bed, getting out to the track, and working hard. That is where the accomplishment is.

Time: 18:27 with splits of 2:54.4, 2:58.4, 3:18.2, 2:59.1, 3:19.9, and 2:57.4. All mostly irrelevant. Merely a baseline for comparison, or so I'm telling myself.

Some more perspective: in 2011, when coming back from not training for at least a similar length of time, my first fartlek was slower than today (18:34) with the same HR. So this seems like a reasonable first outing today.

My toe is still a bit swollen and sensitive, but speed work is not exacerbating it. I'm adding a picture just because it's interesting (to me anyway). You can see how toe #4 (next to pinky toe) is wider and puffy. But the pain isn't bad at all; just a bit sore, and it lets me know if it's had enough (i.e. after standing a lot doing fish work in the lab).

Monday, January 26, 2015

slow 8K but still feeling good

Coach Jim told me to not worry at all about my speed right now. If I'm slow for the next month, no matter; what's critical is recovery from workouts. So, when I was slow this morning, I tried to just focus on getting some exercise, having good form, and just enjoying being out there. The latter was a bit tricky because it was chilly, though my dog Sugar loved it. Considering that it's January it was actually pretty warm, but I'm a cold wimp. It was 31F (about -1C) and calm and clear, but my legs felt rather cold, and I was more than ready for a hot shower afterward.

I was slow and my legs felt surprisingly heavy, though none of the weird soreness was apparent. After yesterday's rest day I figured I'd be faster, but oh well. I wasn't.

Total time: 8K in 52:41 for 6:35/km with ave HR 155. 

Saturday, January 24, 2015

schedule for the upcoming week

Hot off the press - posting so I have it written down somewhere convenient :).

8km mon, fartlek tues, 8km thurs, 5km fri, 10km sat

8K and doing a bit better today

I did 8K today. I'm really happy about it for two reasons:

1) It was my FIFTH racewalking workout this week. Now, admittedly, the workout yesterday was very short (3.6km including warm-up), but I haven't done five workouts in one week in a very long time, probably since before the mystery illness started in spring 2013 (though I haven't looked).
2) My legs felt good; a bit tired the last km, but good overall. I wouldn't have wanted to go 10km today, so the distance was right for this week, but I feel good. I recovered well from yesterday's brief speed work.

So - onward and upward!

More details - weather was good for January, at -2.2C (28F) and clear and calm. It was sunny; I waited until 9am to go because I wanted to walk in the sunshine instead of the dark, and now that the kids are older that is an option on Saturdays :). I brought the dog, and we had a great time together.  Sugar is SO happy that I'm racewalking again, because that means she's getting lots of exercise, and she loves it too.

Totals: 8K in 51:13 for 6:24/km with ave HR 150. I'm very happy with that! My toe hurt a tiny bit for the first km and then settled in and was maybe a 1 of 10 on the pain scale for the rest of the walk. I'll take that. It's continuing to improve gradually. 

Friday, January 23, 2015

2K fartlek

Warm-up: 1600m plus strides in 10:02. I felt OK. It's more effort to do 6:15-6:20/km pace than it should be...sigh.....

Workout: 2K fartlek: 400m fast, 400m medium effort, 400m fast, 400m medium effort, 400m fast. Coach gave me this to help me ease back in. Usually we do a 3K fartlek but I was happy to do just this much - my legs are just pathetic. Actually, they feel fine now (lunch time) but my performance on this workout was just sad :(. Oh well. I'll get better. The main question at this point is how I will recover and how I'll feel tomorrow.

Times: total time 12:08.
400m fast 2:14
medium 2:38
fast 2:20
medium 2:39
fast 2:18

Garmin data here.  

Thursday, January 22, 2015

elliptical; 6K

Yesterday: 45 min elliptical.

Today: 6K racewalking. It was quite cold this morning at 21F (-6.1C). Yay, January. At least it was calm and not snowing. My legs felt decent today, too. Last night while watching a play at Calvin's school, they got kind of irritated with sitting for an hour; likewise this morning at breakfast with my dad, but I'd say the soreness was minimal and doesn't seem to be a big deal. I'm just noting it in case it changes appreciably. The 6K this morning was a bit better than the walks on Monday and Tuesday in that my legs didn't feel too tired or heavy until about 5K, and even then, they were pretty good. Improvement noted. However, my HR still got up to 160 trying to keep my pace at 6:30 or less. I did succeed at that, though. It will be nice when I am back in a little better shape. That's going to take time and effort, and right now I'm trying not to think too much about that, as it's discouraging.

Total time: 38:39 for 6K for 6:27/km with ave HR 150. 

Tuesday, January 20, 2015


Weather: 30F (-1.1C) and calm and clear. Air quality good. It was dark when I started though, as usual for a weekday winter morning.

I walked 6K today, and after doing 8K yesterday it went all right. My legs actually felt a bit better than yesterday, but I was slower, at 6:35/km on average today. I was annoyed that I was so slow, but despite pushing up the incline at the end, with HR 160, I just couldn't go any faster. It's frustrating to start over, and it feels like all that spinning I did was for nothing. I know it'd be worse if I hadn't done the spinning, but it doesn't FEEL that way. It just feels kinda crappy.

I had a tiny bit of soreness yesterday afternoon upon prolonged sitting (1.5 hr coffee with Sarah); this morning there is some soreness in hammies and glutes. Maybe some of the weird soreness. Maybe not. Hard to tell.

Total for today: 6K in 39:32 with ave HR 153, for 6:35/km. 

Monday, January 19, 2015


It feels lame to be excited about making it 8K, but I am, and it's not lame, so I am going to celebrate it anyway. Yesterday I took a rest day; I was pretty sore after Saturday's 6K. Just the normal DOMS mind you, nothing else - no weird soreness - but I was even still a bit sore this morning when I woke up. I stretched a bit before getting out of my warm, comfy bed, and I could feel the muscles whining a bit, but knew it was nothing serious so didn't worry.

I lazed around a bit, enjoying the holiday morning (kids are old enough to entertain themselves, more or less, with some minor intervention for fights), and then got dressed to go racewalk. It is really warm here right now for January, not that I'm complaining! It was 40F (4C) when I went out at about 9:30am, and calm and partly cloudy. I took the dog and started walking. My toe whined for about the first km as usual, but then settled in and didn't bother me much. My legs felt great for the first 3km, and then my layoff and lack of RW fitness took its toll and I started to hurt a bit. It wasn't bad, though, and definitely not a death march, for which I was grateful. Just garden-variety heavy legs from disuse. I still made it the 8K in decent time (for me right now).

Total: 8K in 51:32 for 6:26/km with ave HR 151. My HR was pretty high going up the slight incline at the end; I'm out of shape :(. But that will change.