In a hurry so this will be brief. Weather: 36F (2C) to start; 40F (4C) when I finished. It was clear, calm, and fair. A bit chilly, but warmer than yesterday and overall pretty nice walking weather. It was dark for the first 15K but at least then it was light for the rest of the workout.
I felt pretty good today but not great like last weekend. At 7.5K I had to stop to take a few puffs from my inhaler, as I was coughing a fair amount. It seemed to help; I took a few more puffs when I finished, and despite that I still had a giant coughing fit when I got home. Anyway, at 8K I stopped for the restroom (no GI trouble, just hydrated well I guess!). I was feeling good and moving well for the whole workout for the most part. I took candy or gels at 10K, 17.5K and 25K, along with some water and electrolyte solution. My legs were definitely feeling it the last 5-10K, but I wasn't overly sore, just the normal amount of tired from going so far.
My 5K splits were nice and consistent: 31:06, 31:15 (1:02:21), 31:07 (1:33:28), 31:11 (2:04:39), 30:59 (2:35:38), 31:11 (3:06:52); my HR rose throughout the workout since I kept a steady pace.
Total time: 3:06:52, 6:14/km (10:01/mile), ave HR 148.
Garmin connect data here.
Sunday, October 30, 2011
Saturday, October 29, 2011
USATF-Utah/Wasatch Walkers 3K race
Our club had our first judged race in 3 years, so I rearranged my training schedule to be able to do it; I'll do my scheduled 30K walk tomorrow instead.
It was cold (33F, 0.5C) but calm and fair at the 8 am start. My warm-up was short (just 1k) as I got to the race a bit late because I had to bring my husband (he was timing) and kids (Calvin took video, and Michelle just watched). I took off as fast as I could while keeping good technique, but I wasn't as fast as I wanted to be. I was hoping for perhaps a 5:20 pace, but my splits were 5:23, 5:27, and 5:33. Sigh...no fast twitch muscles right now, which is what happens when you are training for a 50K. I was working it really hard and there was just nothing there.
Still, it's a 23-second PR, so I can't be too unhappy with it, but I admit I was a bit disappointed. My coach said he was thinking I'd do low 16s...I thought that 16:30 was more likely, honestly, but I was hoping the coach was right. I was closer to the truth. Jim says my fast twitch muscles are just not properly activated, and that if I did another 3K soon it would be lots better.
When I finished I had a serious coughing fit. My exercise-induced asthma hates the cold. I've got to start remembering to bring my inhaler with me on the cold days. My face was also really cold and numb-ish. I noticed I had a bit of trouble talking just after I finished - the muscles around my mouth didn't work quite right! Funny, because it wasn't THAT cold, but I guess I'm not used to it after the nice warm summer and fall. Bummer...
The weather is supposed to be a bit warmer (41F, 4C) for my 30K tomorrow, for which I'm grateful. Now to figure out a convenient route near home.
Side note about the 500m splits: the watch automatically did the splits at 500m, 1.5k, and 2.5k; they were close but not exact - the 1k, 2k and finish splits I did manually at the marked splits, which were measured with a measuring wheel.
Garmin connect data here.
Friday, October 28, 2011
10K
It was cold again this morning, at 31F (-0.5C), and dark of course. I wanted to finish my 10K by 7 am so I could meet Lisa at the gym, but I was late getting out of bed and I was therefore quite late to the gym. I still went, and did some core work with her, but I wished I could have done more. Sort of :).
I was tired and heavy-legged this morning, and I knew after a few km that I wouldn't be fast. However, that's totally irrelevant, as I did a very hard 10k workout yesterday, and as my coach says, "The body is not a robot". No kidding. It has a mind of its own.
Total time 1:02:44 for 6:16/km (10:06/mile). Average HR 142.
Garmin connect data here.
I was tired and heavy-legged this morning, and I knew after a few km that I wouldn't be fast. However, that's totally irrelevant, as I did a very hard 10k workout yesterday, and as my coach says, "The body is not a robot". No kidding. It has a mind of its own.
Total time 1:02:44 for 6:16/km (10:06/mile). Average HR 142.
Garmin connect data here.
Thursday, October 27, 2011
10K fartlek - 39 second PR!
We had a cold front come through and it's quite chilly. While it's cold, it's not rainy or windy, so it wasn't too bad this morning. But I admit that getting up in the cold and dark to hit the track for a 10K fartlek is not easy at all. It was 31F (-0.5C) and there was a slight breeze at the track, which is not particular pleasant when it's that cold. However, I was warm enough; I wore tights, 2 long-sleeved shirts, the fleece Nyle gave me (just for 800m of the warm-up, at which point I was too warm in it), gloves, and a headband/ear warmer. Towards the end of the workout I even pushed the sleeves up on the shirts.
I felt good on the warm-up. I did the 1600m in 9:42, with some strides on the last lap. I stretched out a bit and got going.
Today's workout was strong and very consistent, and I'm proud of it. I focused a lot on keeping my technique smooth, bringing my knees and hips through low, and using my glutes. I worked hard on the last 4km to keep my pace up on the fast 500s, because I really wanted them all to be under 2:50. They were :), with almost all of them 2:48-2:49. And most of my medium effort 500s were about 3:02; the fastest was 2:57 and slowest was 3:05. It was a good workout, despite the cold and dark (it remained quite dark until the last 2km or so). I worked hard, but not excessively so. It's great to have my heart rate monitor back again! My ave HR was just 157, and my max 165, so I had a bit of room to spare. Mind you, I was not taking it easy at all though! I was just doing a good, hard, workout at a pace that was hard without bludgeoning myself.
Splits: 5K 28:47, 8K 46:24, 10K 58:09 (5:49/km; 9:22/mile).
Fun side note: there was a runner on the track too, and I lapped her about 5 times :). Yeah, she was slow, but still...I love passing runners!
Garmin connect data here.
I felt good on the warm-up. I did the 1600m in 9:42, with some strides on the last lap. I stretched out a bit and got going.
Today's workout was strong and very consistent, and I'm proud of it. I focused a lot on keeping my technique smooth, bringing my knees and hips through low, and using my glutes. I worked hard on the last 4km to keep my pace up on the fast 500s, because I really wanted them all to be under 2:50. They were :), with almost all of them 2:48-2:49. And most of my medium effort 500s were about 3:02; the fastest was 2:57 and slowest was 3:05. It was a good workout, despite the cold and dark (it remained quite dark until the last 2km or so). I worked hard, but not excessively so. It's great to have my heart rate monitor back again! My ave HR was just 157, and my max 165, so I had a bit of room to spare. Mind you, I was not taking it easy at all though! I was just doing a good, hard, workout at a pace that was hard without bludgeoning myself.
Splits: 5K 28:47, 8K 46:24, 10K 58:09 (5:49/km; 9:22/mile).
Fun side note: there was a runner on the track too, and I lapped her about 5 times :). Yeah, she was slow, but still...I love passing runners!
Garmin connect data here.
cross-training
Busy day yesterday, so I didn't post. My cross-training consisted of the following: 1) 30' on the elliptical at the gym (4.22 miles), 2) weight training for 30 min + core with Lisa, and 3) biking up the hill to work (23' or so).
I was very tired and wanted to go to bed early, but I'm reading a friend's masters' thesis and was up a bit late working on it. I'm still not done and am meeting with her at 3pm today. Yikes! I'll fit it in somehow.
I was very tired and wanted to go to bed early, but I'm reading a friend's masters' thesis and was up a bit late working on it. I'm still not done and am meeting with her at 3pm today. Yikes! I'll fit it in somehow.
Tuesday, October 25, 2011
20K @80% effort
Sue and I at the 2008 Nike Women's Marathon (my first marathon)
Today's workout was 20K at 80% effort. It was a bit tough, for sure. I knew by 5K that I was working harder than on Saturday but wasn't any faster (in fact, I was a bit slower than on Saturday for the 25K). Darn. But what matters is getting out there and putting out the good effort.
The weather was decent; 48F when I started (9ishC?) and 46F when I finished - yes, a cold front is coming through and it might freeze tonight or tomorrow night. 48F is nice and warm for this time of year but it was a bit windy.
My legs felt heavy by 7.5K so I stopped for some Clif Shot Blocks and water, briefly. I was definitely working harder than on Saturday...ugh! I went on to 10K where I met my friend Sue, a talented runner (she's done the Boston Marathon), who had agreed to run with me/pace me for the last 10K. I was so glad to see her, as I was tired. She did help me to keep the pace; we stopped briefly at 15K for some more Clif Shot Blocks and also at 17.5K for a bathroom break (she needed it, but so did I as my GI system was acting up a little bit). My last 10K was about the same as the first 10K, despite how tired I was. Friends help. I wish I could train with Nyle...oh well...half a world apart.
5K splits: 30:33, 31:09 (1:01:42), 30:50 (1:32:32), 30:50 (2:03:22) for 6:10/km average and ave HR 145 (got my new HR monitor!).
Garmin connect data here.
Monday, October 24, 2011
almost 12K
Have to post quickly today - lots to do, sorry! I was to do 12K today, and I did 11.74 of it. My #$&@^ alarm clock didn't go off and I woke up late, so not only did I miss going to the gym w/Lisa, but I barely had time for a workout before taking the kids to school. I cut it a little short because I was so pressed for time :(. Oh well, close enough.
Weather - still really nice for late October. The computer (national weather service) said it was 50F (10C) so I dressed in shorts and a T-shirt, but when I got upstairs my thermometer said 44F (6.7C). Drat! I didn't have time to put on a long-sleeved shirt but I did throw on a pair of gloves. I was a bit chilly but not too bad, as it wasn't windy today. Calm and very beautiful by the end of my workout when the sun finally came up.
My 12K was to have 2x6' bursts at 20K pace. I've been improving a lot so I have no idea what 20K race pace is these days, but I figured it didn't matter much. I'd just push it nice and hard for 6 minutes and see what came out. My first 6' burst was 2:51 and 2:50 (fast!), and after that I did slow down a little. By the time I was about to do my 2nd burst, my legs felt sluggish and I pulled a few slower 500s (3:09). The 2nd burst was a little slower at 2:56 and then 2:51, but still a nice effort. It kicked my legs back into gear and I finished the workout pretty fast, even pulling some 3:08-3:09s up the hill.
Total time for 11.74km was 1:11:47 for 6:07/km (9:50/mile). I have no idea what my heart rate was, as the new heart rate monitor is not here yet; it will probably be a week or so before I have it.
Garmin connect data here.
Weather - still really nice for late October. The computer (national weather service) said it was 50F (10C) so I dressed in shorts and a T-shirt, but when I got upstairs my thermometer said 44F (6.7C). Drat! I didn't have time to put on a long-sleeved shirt but I did throw on a pair of gloves. I was a bit chilly but not too bad, as it wasn't windy today. Calm and very beautiful by the end of my workout when the sun finally came up.
My 12K was to have 2x6' bursts at 20K pace. I've been improving a lot so I have no idea what 20K race pace is these days, but I figured it didn't matter much. I'd just push it nice and hard for 6 minutes and see what came out. My first 6' burst was 2:51 and 2:50 (fast!), and after that I did slow down a little. By the time I was about to do my 2nd burst, my legs felt sluggish and I pulled a few slower 500s (3:09). The 2nd burst was a little slower at 2:56 and then 2:51, but still a nice effort. It kicked my legs back into gear and I finished the workout pretty fast, even pulling some 3:08-3:09s up the hill.
Total time for 11.74km was 1:11:47 for 6:07/km (9:50/mile). I have no idea what my heart rate was, as the new heart rate monitor is not here yet; it will probably be a week or so before I have it.
Garmin connect data here.
Saturday, October 22, 2011
awesome 25K
I ate a few questionable things last night (not TOO many, but a few, and not too much, which matters as well) so I was hoping that it would be OK on my long walk today. I know, that wasn't smart, but sometimes...yeah, well. I got away with it though. No GI problems whatsoever. In fact, this walk was almost easy and it felt fantastic.
I started off a bit later than I have lately, because I didn't have to rush at the end to pick up the kids, or get to work, etc. That was a luxury. I'm telling you, training time is something that is not that easy to come by as a working mother. I'm glad I work, as I really enjoy my job, and I love my kids too, but it forces me to be ultra-organized to pack it all in. It was nice this morning to get up at 6 am instead of 4:30 am to do a long walk.
Of course, it was still dark at 6 am (it stays pretty dark until almost 7:30 these days), and it was colder than I thought. At my house it was 46F (7.8C) but at the Jordan River Parkway it was 42F (5.6C), and I'd forgotten my gloves. Uh-oh. Serious bummer. My hands were pretty cold for the first 20K, and then it did warm up a bit with the sun (it was 52F (11.1C) when I finished), and they felt better by the end. But if that's the only complaint I have about this walk, that's pretty minor.
As usual, I was a bit apprehensive about how I would feel and how the walk would go. It's really not fun when you're doing a long one and you start to tank! My first 5K split was nice and fast (30:43) but I felt great and was taking it pretty easy, so I figured it was all right. By 10K (30:48, 1:01:32) I knew things were going well; I still felt fast and smooth and concentrated on my technique and on using my glutes as much as possible.
I stopped briefly to take a gel at 10K, as my hands were really cold and opening one on the run (on the walk?!?) was almost impossible. Side note: I got a whole bunch of gels at about a 50% discount (in bulk) through my friend Nancy, and I was eager to try them. First up today was GU tangerine flavor, which was pretty good, and the second gel was GU Roctane pineapple flavor, which was about as good as a gel gets. Seriously, the toothpaste consistency doesn't help them much at all.
I figured if I made it to 15K feeling fast I would be pretty sure of a good day, and my split of 30:39 (1:32:12) was definitely reassuring. I wished my heart rate monitor was working, because I really don't feel I was pushing all that hard, and yet I was still fast. I felt like it was a 75% effort for most of the walk, with maybe an 80% effort for the last 5K. Now that it was light out, I really enjoyed the beautiful fall weather (chilly, yes, but calm, sunny, and generally gorgeous!), the scenery on the trail, the changing leaves, and seeing the many people out on the trail running, walking, and bicycling. This walk was quite fun! I think it also helped that I allowed myself to listen to my iPod. Usually I don't, as you are not allowed to wear headphones in USATF races like the 50K that I'm training for, but today I decided that a few "This American Life" podcasts and some music (starting at 17.5K) would be just the thing. Yes, at 17.5K I stopped briefly to take another gel (hands still freezing) and change my playlist. Then I was off again, and got to 20K in my fastest split, 30:20 (2:02:32). Wow! I decided to push a little for the last 5K, because I felt so good and I knew I could do it with a rest day coming tomorrow. It wasn't hard to push; my legs were tired, yes, but I still felt pretty fresh. I finished up with a 30:40 for 2:33:11 total; 6:08/km or 9:52/mile. Nice!
Garmin connect data here.
I started off a bit later than I have lately, because I didn't have to rush at the end to pick up the kids, or get to work, etc. That was a luxury. I'm telling you, training time is something that is not that easy to come by as a working mother. I'm glad I work, as I really enjoy my job, and I love my kids too, but it forces me to be ultra-organized to pack it all in. It was nice this morning to get up at 6 am instead of 4:30 am to do a long walk.
Of course, it was still dark at 6 am (it stays pretty dark until almost 7:30 these days), and it was colder than I thought. At my house it was 46F (7.8C) but at the Jordan River Parkway it was 42F (5.6C), and I'd forgotten my gloves. Uh-oh. Serious bummer. My hands were pretty cold for the first 20K, and then it did warm up a bit with the sun (it was 52F (11.1C) when I finished), and they felt better by the end. But if that's the only complaint I have about this walk, that's pretty minor.
As usual, I was a bit apprehensive about how I would feel and how the walk would go. It's really not fun when you're doing a long one and you start to tank! My first 5K split was nice and fast (30:43) but I felt great and was taking it pretty easy, so I figured it was all right. By 10K (30:48, 1:01:32) I knew things were going well; I still felt fast and smooth and concentrated on my technique and on using my glutes as much as possible.
I stopped briefly to take a gel at 10K, as my hands were really cold and opening one on the run (on the walk?!?) was almost impossible. Side note: I got a whole bunch of gels at about a 50% discount (in bulk) through my friend Nancy, and I was eager to try them. First up today was GU tangerine flavor, which was pretty good, and the second gel was GU Roctane pineapple flavor, which was about as good as a gel gets. Seriously, the toothpaste consistency doesn't help them much at all.
I figured if I made it to 15K feeling fast I would be pretty sure of a good day, and my split of 30:39 (1:32:12) was definitely reassuring. I wished my heart rate monitor was working, because I really don't feel I was pushing all that hard, and yet I was still fast. I felt like it was a 75% effort for most of the walk, with maybe an 80% effort for the last 5K. Now that it was light out, I really enjoyed the beautiful fall weather (chilly, yes, but calm, sunny, and generally gorgeous!), the scenery on the trail, the changing leaves, and seeing the many people out on the trail running, walking, and bicycling. This walk was quite fun! I think it also helped that I allowed myself to listen to my iPod. Usually I don't, as you are not allowed to wear headphones in USATF races like the 50K that I'm training for, but today I decided that a few "This American Life" podcasts and some music (starting at 17.5K) would be just the thing. Yes, at 17.5K I stopped briefly to take another gel (hands still freezing) and change my playlist. Then I was off again, and got to 20K in my fastest split, 30:20 (2:02:32). Wow! I decided to push a little for the last 5K, because I felt so good and I knew I could do it with a rest day coming tomorrow. It wasn't hard to push; my legs were tired, yes, but I still felt pretty fresh. I finished up with a 30:40 for 2:33:11 total; 6:08/km or 9:52/mile. Nice!
Garmin connect data here.
Friday, October 21, 2011
10K. Tired.
I'm tired. Don't know why I'm so tired, as this hasn't been a super crazy week, but I am. Maybe it's the mileage increase, unaccompanied by extra sleep. I have to try to do better on my sleep habits. It's almost as hard as working on eating habits!
I am still sore today from weights on Wednesday (shoulders, mostly) and my legs are a bit sore, too, probably from the fartlek yesterday. Still, I was able to do a decent job on today's 10K, finishing in 1:02:19 for 6:14/km. The weather was good (clear, calm, 46F (8C)), and there was nothing too remarkable about the workout.
After getting ready for work, I biked up to work again. I was really slow on the bike today - legs were just tired. I actually didn't feel much like working today, which is somewhat unusual for me since I like my job. But like I said, I'm tired.
Hoping for a good night's sleep to help me with my 25K tomorrow.
Garmin connect data here.
I am still sore today from weights on Wednesday (shoulders, mostly) and my legs are a bit sore, too, probably from the fartlek yesterday. Still, I was able to do a decent job on today's 10K, finishing in 1:02:19 for 6:14/km. The weather was good (clear, calm, 46F (8C)), and there was nothing too remarkable about the workout.
After getting ready for work, I biked up to work again. I was really slow on the bike today - legs were just tired. I actually didn't feel much like working today, which is somewhat unusual for me since I like my job. But like I said, I'm tired.
Hoping for a good night's sleep to help me with my 25K tomorrow.
Garmin connect data here.
Thursday, October 20, 2011
10K fartlek PR
It remains seasonably nice here. The days are beautiful, with highs around 65-70 (about 18-20C), and the fall colors are in full display. It was 43F (6C) this morning when I went to the track, and of course it was still pitch black out. But it was calm and really pretty nice. I wore gloves, tights, and a long-sleeved shirt, but ditched the gloves at about 6 or 7k into the fartlek.
I warmed up with 1600m in 9:53, with a few strides, followed by some dynamic stretching. I felt a bit sluggish on the warm-up, and that continued through the workout. My muscles are a bit sore from yesterday's rowing/weights/etc. but I'm not sure that's why I didn't feel 100%. Regardless, I never felt strong like I did last week, but I felt good enough to get it done and set a new PR. My legs felt quite tired even at 5K, and it was a hard effort to keep the pace, but I (mostly) succeeded. All my fast 500m intervals were 2:48-2:52, and my medium 500m intervals were 2:59-3:05 with one 3:07 (the last one). I screwed up my watch during the 6th km - forgot to push lap on time for my fast interval, and then pushed STOP when I realized my mistake and somehow didn't start it again until about 300ish meters had passed. Oops. My splits read 3:18 and 1:04 for that, but assuming they were actually more like 3:05 and 2:52, then my total for the 10K fartlek was 58:46. I'm happy with that, though I know on a day when I felt a bit stronger I could go faster. Gives me something to shoot for next week, I guess!
Splits: 5:33 (1K), 2:59, 2:49, 3:02, 2:50, 3:03, 2:52, 3:04, 2:52, 3:18 (probably 3:04 or 3:05?), 1:04 (probably 2:52?), 3:04, 2:51, 3:04, 2:52, 3:05, 2:52, 3:07, 2:50.
Other notes: The Army ROTC guys showed up at the track when I was halfway through my workout; however, they did some calisthenics and then played ultimate frisbee on the field, so they weren't in my way at all. Also, my heart rate monitor is still pretty much useless, but the good news is that Garmin is sending me a brand-new one! Yay! Good customer service this time. Finally, after I cleaned up and ate breakfast, I biked uphill to work. My legs were pretty much done when I got here! I'm feeling in need of a nap now, but I have to keep working for a bit longer.
Garmin connect data here.
I warmed up with 1600m in 9:53, with a few strides, followed by some dynamic stretching. I felt a bit sluggish on the warm-up, and that continued through the workout. My muscles are a bit sore from yesterday's rowing/weights/etc. but I'm not sure that's why I didn't feel 100%. Regardless, I never felt strong like I did last week, but I felt good enough to get it done and set a new PR. My legs felt quite tired even at 5K, and it was a hard effort to keep the pace, but I (mostly) succeeded. All my fast 500m intervals were 2:48-2:52, and my medium 500m intervals were 2:59-3:05 with one 3:07 (the last one). I screwed up my watch during the 6th km - forgot to push lap on time for my fast interval, and then pushed STOP when I realized my mistake and somehow didn't start it again until about 300ish meters had passed. Oops. My splits read 3:18 and 1:04 for that, but assuming they were actually more like 3:05 and 2:52, then my total for the 10K fartlek was 58:46. I'm happy with that, though I know on a day when I felt a bit stronger I could go faster. Gives me something to shoot for next week, I guess!
Splits: 5:33 (1K), 2:59, 2:49, 3:02, 2:50, 3:03, 2:52, 3:04, 2:52, 3:18 (probably 3:04 or 3:05?), 1:04 (probably 2:52?), 3:04, 2:51, 3:04, 2:52, 3:05, 2:52, 3:07, 2:50.
Other notes: The Army ROTC guys showed up at the track when I was halfway through my workout; however, they did some calisthenics and then played ultimate frisbee on the field, so they weren't in my way at all. Also, my heart rate monitor is still pretty much useless, but the good news is that Garmin is sending me a brand-new one! Yay! Good customer service this time. Finally, after I cleaned up and ate breakfast, I biked uphill to work. My legs were pretty much done when I got here! I'm feeling in need of a nap now, but I have to keep working for a bit longer.
Garmin connect data here.
Wednesday, October 19, 2011
cross-training
Rowing (10 min), elliptical (20 min), weight training and core (30 min). Then I biked to work (25 min).
***
It's my mom's birthday, so I made dinner for everyone to celebrate. Homemade whole-wheat spaghetti (yup, used my pasta machine!), salad, spaghetti squash, and chocolate chocolate chip cheesecake for dessert. Happy Birthday, Mom!
***
It's my mom's birthday, so I made dinner for everyone to celebrate. Homemade whole-wheat spaghetti (yup, used my pasta machine!), salad, spaghetti squash, and chocolate chocolate chip cheesecake for dessert. Happy Birthday, Mom!
Tuesday, October 18, 2011
nice fast 20K
Today's workout was another 20K, but this time I was to shoot for 6:10-6:15/km. Basically, Jim wanted me to push it a little bit harder than usual. So I did, giving it probably 80% effort. Though my legs were a bit tired from yesterday, I was able to coax them into a good effort for a couple of hours. In other good news, I had no GI problems, and the weather was seasonably nice. By that I mean that it was chilly, but that it was a pretty nice morning for late October. It was 40F (4C) and calm and clear.
The first 5K was a bit harder than yesterday, but at 30:26 I wasn't complaining. The next 5K was definitely a bit harder, but I got in a good rhythm and was able to hold the pace, and finished it in 30:45 for 1:01:11 for 10K. Nice! I was a bit worried my legs would crash on me, as they were getting tired, but they didn't feel heavy and nasty and glycogen-depleted. I had forgotten my water (but not my sports beans, thankfully!) so I had to make sure I was in Liberty Park at the water fountain around 10K and 15K when I ate the jelly beans. That worked out fine, and I pushed to make it back to the park at 15K, with splits of 30:40 (1:31:50). I did tire during the last 5K; however, it's a slight uphill, and noticeable when your legs are tired. I still finished it in 31:11 for a total of 2:03:03. That's even faster than the fast 20K I did on Saturday :). Of course, I did push harder, so I'm glad I was faster. I think my heart rate was probably close to 150 most of the time, and more like 155 at the end. My HR monitor is still not really working, but it did have some readings at the end that looked OK. I'm waiting on Garmin customer support to get back to me.
I had a busy day at work, so I'm just now finishing this up at 3:30 pm, and I'm feeling decent. My legs are definitely sore and a little stiff, but it's not too bad. Tomorrow is a cross-training day, so at least they'll get a little rest from racewalking before my 10K fartlek on Thursday.
Garmin connect data here.
The first 5K was a bit harder than yesterday, but at 30:26 I wasn't complaining. The next 5K was definitely a bit harder, but I got in a good rhythm and was able to hold the pace, and finished it in 30:45 for 1:01:11 for 10K. Nice! I was a bit worried my legs would crash on me, as they were getting tired, but they didn't feel heavy and nasty and glycogen-depleted. I had forgotten my water (but not my sports beans, thankfully!) so I had to make sure I was in Liberty Park at the water fountain around 10K and 15K when I ate the jelly beans. That worked out fine, and I pushed to make it back to the park at 15K, with splits of 30:40 (1:31:50). I did tire during the last 5K; however, it's a slight uphill, and noticeable when your legs are tired. I still finished it in 31:11 for a total of 2:03:03. That's even faster than the fast 20K I did on Saturday :). Of course, I did push harder, so I'm glad I was faster. I think my heart rate was probably close to 150 most of the time, and more like 155 at the end. My HR monitor is still not really working, but it did have some readings at the end that looked OK. I'm waiting on Garmin customer support to get back to me.
I had a busy day at work, so I'm just now finishing this up at 3:30 pm, and I'm feeling decent. My legs are definitely sore and a little stiff, but it's not too bad. Tomorrow is a cross-training day, so at least they'll get a little rest from racewalking before my 10K fartlek on Thursday.
Garmin connect data here.
Monday, October 17, 2011
12K
The weather fooled me today. It looked overcast but dry; however by the time I got dressed and went out it started to rain, and it was 50F (10C). So I went back in and put on my new waterproof jacket and a baseball cap. It didn't rain very hard, but it rained moderately for about 20-30 min of my walk, so I was glad I had the jacket. Then it stopped and was clear. Not too bad, all things considered.
I felt good and walked pretty fast. I got to 5K in just about 30:10 (slight downhill). I figured this would be a good walk, as I was well-recovered from my 20K on Saturday (I took a rest day yesterday) and my legs were barely sore after the 20K anyway. About 10K I saw two girls with a kitten; I turned around just after seeing them (planned) and they were staring up a tree. The kitten had gone higher than they could reach. I asked if I could help, and they said yes. I got the kitten (easily within my reach) and asked if I could help them take it home. They said they were late to school for breakfast, and that their kitten had followed them and they were worried about it. They told me where they lived and I returned the kitten to their house (their uncle answered the door and was quite confused when I handed him the kitten - though he did figure it out!).
This must have been my day for adventures, because around 11K I crossed 700E and said hi to the school crossing guard stationed there. We chatted while I was waiting for the light and he asked me if I wanted a piece of gum...sure, why not? It turned out to be the new Extra dessert gum, mint-chocolate-chip flavor. Mmmmmm.
I went home a different way than usual, and it had a bit less uphill. I might do that again! It was nice!
Total time: 1:13:21 for 12K, 6:07/km and average HR is unknown (I finally have initiated a Garmin service request, so hopefully I'll be able to get a new HR monitor soon). If I had to guess I'd say my HR was about 150, but I really have no idea for sure. I'm feeling good about this walk and hoping for a good 20K tomorrow as well.
Garmin connect data here.
***
In other developments, I tried to give platelets again on Saturday. I haven't tried at all this year because of all the races/business/etc., and besides, I wanted my iron levels to have plenty of time to return to normal. Turns out that my hematocrit, which was as low as 35 last spring, is now 38 :). That's high enough to donate! However, I found out that ear piercing disqualifies you from donating for a year. I had mine pierced in June. Bummer. I was pretty disappointed about not being able to donate, but at least I know my hematocrit is better now.
I felt good and walked pretty fast. I got to 5K in just about 30:10 (slight downhill). I figured this would be a good walk, as I was well-recovered from my 20K on Saturday (I took a rest day yesterday) and my legs were barely sore after the 20K anyway. About 10K I saw two girls with a kitten; I turned around just after seeing them (planned) and they were staring up a tree. The kitten had gone higher than they could reach. I asked if I could help, and they said yes. I got the kitten (easily within my reach) and asked if I could help them take it home. They said they were late to school for breakfast, and that their kitten had followed them and they were worried about it. They told me where they lived and I returned the kitten to their house (their uncle answered the door and was quite confused when I handed him the kitten - though he did figure it out!).
This must have been my day for adventures, because around 11K I crossed 700E and said hi to the school crossing guard stationed there. We chatted while I was waiting for the light and he asked me if I wanted a piece of gum...sure, why not? It turned out to be the new Extra dessert gum, mint-chocolate-chip flavor. Mmmmmm.
I went home a different way than usual, and it had a bit less uphill. I might do that again! It was nice!
Total time: 1:13:21 for 12K, 6:07/km and average HR is unknown (I finally have initiated a Garmin service request, so hopefully I'll be able to get a new HR monitor soon). If I had to guess I'd say my HR was about 150, but I really have no idea for sure. I'm feeling good about this walk and hoping for a good 20K tomorrow as well.
Garmin connect data here.
***
In other developments, I tried to give platelets again on Saturday. I haven't tried at all this year because of all the races/business/etc., and besides, I wanted my iron levels to have plenty of time to return to normal. Turns out that my hematocrit, which was as low as 35 last spring, is now 38 :). That's high enough to donate! However, I found out that ear piercing disqualifies you from donating for a year. I had mine pierced in June. Bummer. I was pretty disappointed about not being able to donate, but at least I know my hematocrit is better now.
Saturday, October 15, 2011
a little video
Here's a video of me racewalking on Thursday afternoon; I'd done an 8K fartlek that morning so I was a bit stiff and hadn't warmed up all the way, but it looks all right despite that. Just a few minor form comments by the coach, so that's good.
fast 20K :)
Finally! A nice fast distance session!
Everything was great today - even the weather cooperated. It was 55F (13C) to start, and 61F (16C) when I finished. It was clear, with just a slight breeze, and really lovely. Fall here can be SO very nice. Of course, it can also snow randomly on you. Hopefully we'll get a few more weeks of nice weather.
I had no GI distress today at all. Zip. Zero. Nada. Now if only I could figure out why today was so good, and other days are so bad. I know that too much fiber is not good, and too much dairy is not good. But I'm thinking now that too much gluten also might be bad. Of course, too much food in general is not good either. Arrrrgh! Too many things to avoid. Seriously, I read somewhere recently (Runner's World?) that this one guy eats nothing but rice the day before a race. I'm thinking that might not be a bad idea!
I did the usual first 5K - 31:04, and was feeling good. I figured I'd tire soon enough; after all, I'd started out fairly sore from the last couple days of racewalking. But I was surprised to get to 10K in 1:02:07 (31:03), and stopped briefly for some jellybeans and water, and to refill my water bottles. My legs did get tired around 12-13K or so, but I was able to keep the pace and they never got heavy and slow like the last couple 20Ks. When I got to 15K in 1:33:10 (31:03) I was quite pleased and decided to push a bit to the finish to see if I could have a nice fast time. My last 5K was the fastest, in 30:59, which should total 2:04:09, but with rounding I guess it's not quite right, because my total was 2:04:06 :). Yay! That's the fastest 20K in a while. Actually, I just looked - it's my fastest 20K of the year besides races, and with really even splits too. Not too shabby at all! I'll take it!
Garmin connect data here.
Everything was great today - even the weather cooperated. It was 55F (13C) to start, and 61F (16C) when I finished. It was clear, with just a slight breeze, and really lovely. Fall here can be SO very nice. Of course, it can also snow randomly on you. Hopefully we'll get a few more weeks of nice weather.
I had no GI distress today at all. Zip. Zero. Nada. Now if only I could figure out why today was so good, and other days are so bad. I know that too much fiber is not good, and too much dairy is not good. But I'm thinking now that too much gluten also might be bad. Of course, too much food in general is not good either. Arrrrgh! Too many things to avoid. Seriously, I read somewhere recently (Runner's World?) that this one guy eats nothing but rice the day before a race. I'm thinking that might not be a bad idea!
I did the usual first 5K - 31:04, and was feeling good. I figured I'd tire soon enough; after all, I'd started out fairly sore from the last couple days of racewalking. But I was surprised to get to 10K in 1:02:07 (31:03), and stopped briefly for some jellybeans and water, and to refill my water bottles. My legs did get tired around 12-13K or so, but I was able to keep the pace and they never got heavy and slow like the last couple 20Ks. When I got to 15K in 1:33:10 (31:03) I was quite pleased and decided to push a bit to the finish to see if I could have a nice fast time. My last 5K was the fastest, in 30:59, which should total 2:04:09, but with rounding I guess it's not quite right, because my total was 2:04:06 :). Yay! That's the fastest 20K in a while. Actually, I just looked - it's my fastest 20K of the year besides races, and with really even splits too. Not too shabby at all! I'll take it!
Garmin connect data here.
Friday, October 14, 2011
10K
10K easy was on the agenda for today. I was definitely a bit sore this morning after yesterday's workout, and by 6K my legs were quite tired. I still managed a respectable time for the 10K, though. I finished in 1:02:58 for 6:18/km, and my HR was in the upper 140s (HR monitor still acting up of course...tried to change the battery but even my small screwdrivers aren't working on it...grrr!). My legs were really tired when I finished, but I still rode my bike to work. It was too nice out not to!
I'm enjoying the great fall weather. It's gone back to being nice and sunny and warm again, with highs in the upper 60s and low 70s, and lows in the upper 40s. This morning, it was 47F (8.3C) and clear and calm; I wore a T-shirt and shorts and was a bit chilly but it felt invigorating. It's supposed to stay nice through next week, though they really can't predict well more than 48 hours in advance here. Regardless, I'm enjoying it.
Yesterday my friend Nancy and I taught a racewalking clinic for our club in the afternoon. We got some good video of the club members and used it for instant feedback. With me behind the camera and Nancy giving everyone valuable tips, it was a lot of fun and everyone looked better at the end of the clinic. I think we may do this more often - it's not hard, and it was really enjoyable.
Hopefully I'll recover well and be ready for 20K tomorrow. If not, I'll be slow, but that doesn't matter. Time on my feet is what counts right now.
Garmin connect data here.
I'm enjoying the great fall weather. It's gone back to being nice and sunny and warm again, with highs in the upper 60s and low 70s, and lows in the upper 40s. This morning, it was 47F (8.3C) and clear and calm; I wore a T-shirt and shorts and was a bit chilly but it felt invigorating. It's supposed to stay nice through next week, though they really can't predict well more than 48 hours in advance here. Regardless, I'm enjoying it.
Yesterday my friend Nancy and I taught a racewalking clinic for our club in the afternoon. We got some good video of the club members and used it for instant feedback. With me behind the camera and Nancy giving everyone valuable tips, it was a lot of fun and everyone looked better at the end of the clinic. I think we may do this more often - it's not hard, and it was really enjoyable.
Hopefully I'll recover well and be ready for 20K tomorrow. If not, I'll be slow, but that doesn't matter. Time on my feet is what counts right now.
Garmin connect data here.
Thursday, October 13, 2011
8K fartlek - 39 second PR!
Today's workout went fabulously well. I felt great, I was fast, and I felt strong for the whole thing. I needed the confidence boost, as I've been feeling a bit sore, slow, and even a little discouraged since the marathon.
The weather was quite nice, at 44F (6.7C), calm, and partly cloudy. I wore capris and a long-sleeved shirt, and wore gloves and a jacket for my warm-up. After a short warm-up (I was running late) of 1200m, I discarded the jacket and started the workout. I felt very strong for the first 3K (5:29.9, 2:56.7, 2:46.7, 3:00.2, 2:47.2) and realized that I was on track for a huge 5K fartlek PR. I then started to worry that I'd gone out too fast, and kept thinking that I'd fatigue and have to slow down a lot, but it never happened. I got to 3K in 17:01, and 5K in 28:38 - wow, that 28:38 is just 2 seconds off my previous track PR. Like I said, I thought I'd fatigue, but I didn't, and my fast 500s were all 2:48 or less. My recoveries were all from 2:56-3:04. Total time: 46:13, and yes, that's 39 seconds faster than my previous PR for this workout (46:52).
I'm really happy with this workout, obviously, and hoping that I didn't go so hard that I won't be able to do my 10km tomorrow and 20km on Saturday. I have no idea what my heart rate was, because my heart rate monitor is worse than useless at the moment - the graph of my HR is all over the place. I really need to call Garmin and get a new one, but I keep forgetting. It's hard to keep track of things for the whole family (for example, I forgot to send my kids to school with their forms for their school pictures today, and had to drive back over there with them later). Anyway, I digress. I'm not feeling terribly sore now (a few hours later, at lunch time), and hopefully I'll stay feeling pretty good.
Garmin connect data here.
***
Edited to add: Forgot to post yesterday, but I did 30 min on the elliptical, some weight training and core with Lisa, and then I biked to work. A good cross-training day.
The weather was quite nice, at 44F (6.7C), calm, and partly cloudy. I wore capris and a long-sleeved shirt, and wore gloves and a jacket for my warm-up. After a short warm-up (I was running late) of 1200m, I discarded the jacket and started the workout. I felt very strong for the first 3K (5:29.9, 2:56.7, 2:46.7, 3:00.2, 2:47.2) and realized that I was on track for a huge 5K fartlek PR. I then started to worry that I'd gone out too fast, and kept thinking that I'd fatigue and have to slow down a lot, but it never happened. I got to 3K in 17:01, and 5K in 28:38 - wow, that 28:38 is just 2 seconds off my previous track PR. Like I said, I thought I'd fatigue, but I didn't, and my fast 500s were all 2:48 or less. My recoveries were all from 2:56-3:04. Total time: 46:13, and yes, that's 39 seconds faster than my previous PR for this workout (46:52).
I'm really happy with this workout, obviously, and hoping that I didn't go so hard that I won't be able to do my 10km tomorrow and 20km on Saturday. I have no idea what my heart rate was, because my heart rate monitor is worse than useless at the moment - the graph of my HR is all over the place. I really need to call Garmin and get a new one, but I keep forgetting. It's hard to keep track of things for the whole family (for example, I forgot to send my kids to school with their forms for their school pictures today, and had to drive back over there with them later). Anyway, I digress. I'm not feeling terribly sore now (a few hours later, at lunch time), and hopefully I'll stay feeling pretty good.
Garmin connect data here.
***
Edited to add: Forgot to post yesterday, but I did 30 min on the elliptical, some weight training and core with Lisa, and then I biked to work. A good cross-training day.
Tuesday, October 11, 2011
slow 20K
I knew this one would be slow, and it was. I was still a bit sore from yesterday/Saturday/weight training/whatever. My coach even said it was OK to be slow today, but that didn't really make me feel any better about it. It's discouraging to feel like you're starting all over again! I know I'm not, that I have a good base, but still...ugh! Mentally I was fighting the discouragement for the whole walk, once I realized it wasn't going to go so well. I tried to think positively, but gave up after a while.
I started off fine, doing the first 5K in about 31 min, but then it got dicey fast. My legs just got tired. I felt a bit tired from 5-15K, and at 15K I just wanted to be done. The last 5K was ugly; my legs were heavy and tired. Oh well. I got it done. I'm glad tomorrow is cross-training.
On the bright side, the weather was OK (50F, 10C; calm and overcast with slight drizzle occasionally) and I had no GI problems at all :). And I discovered that the strawberry-banana GU is pretty tasty, well, as tasty as GU can be I suppose!
Total time: 2:09:23 for 6:28/km with ave HR in the upper 140s. My heart rate monitor is still acting up, though it was better on the last 1/2 of the walk. It said my ave HR was 153 but that is definitely wrong as it was spiking a lot in the first 5K.
Garmin connect data here.
I started off fine, doing the first 5K in about 31 min, but then it got dicey fast. My legs just got tired. I felt a bit tired from 5-15K, and at 15K I just wanted to be done. The last 5K was ugly; my legs were heavy and tired. Oh well. I got it done. I'm glad tomorrow is cross-training.
On the bright side, the weather was OK (50F, 10C; calm and overcast with slight drizzle occasionally) and I had no GI problems at all :). And I discovered that the strawberry-banana GU is pretty tasty, well, as tasty as GU can be I suppose!
Total time: 2:09:23 for 6:28/km with ave HR in the upper 140s. My heart rate monitor is still acting up, though it was better on the last 1/2 of the walk. It said my ave HR was 153 but that is definitely wrong as it was spiking a lot in the first 5K.
Garmin connect data here.
Monday, October 10, 2011
12K
In brief...
Weather: 44F (6C) and calm and clear. Pretty nice out. I wore shorts but my legs got a little chilly; should have worn capris. Long-sleeved top and gloves worked out well, though.
The walk: I felt really good, and had no GI problems. I'm really trying to keep better track of what I eat exactly so that I can figure out the culprit(s). My heart rate monitor was going a bit crazy again, though it did work for a good portion of the walk. I did the 12K in 1:15:07 for 6:15/km, and I'm guessing my ave HR was in the low 140s. I forgot to bring my cable to download the watch data, though.
Post-walk: Took the kids to school, showered, ate, and took the car into the shop (oil change, front brakes). Then biked up the hill to work...ugh...it's even steeper from the shop on 800E and 200S than from my house. Now my glutes are sore!
Weather: 44F (6C) and calm and clear. Pretty nice out. I wore shorts but my legs got a little chilly; should have worn capris. Long-sleeved top and gloves worked out well, though.
The walk: I felt really good, and had no GI problems. I'm really trying to keep better track of what I eat exactly so that I can figure out the culprit(s). My heart rate monitor was going a bit crazy again, though it did work for a good portion of the walk. I did the 12K in 1:15:07 for 6:15/km, and I'm guessing my ave HR was in the low 140s. I forgot to bring my cable to download the watch data, though.
Post-walk: Took the kids to school, showered, ate, and took the car into the shop (oil change, front brakes). Then biked up the hill to work...ugh...it's even steeper from the shop on 800E and 200S than from my house. Now my glutes are sore!
Saturday, October 08, 2011
17.5K instead of 20K...
GI trouble was the order of the day. Admittedly, I did not eat as well as I should have yesterday. Still...3 stops by 13K took its toll, time-wise, and I didn't have much time to lose. I arrived at 5:45 am to start my walk so I could finish before the 8 am club race that I was to be the timer for. I had to be at Winchester Park at 8 am...had to...so this limited things a bit. 3 stops took a while, and add in running into my friend Sarah (first person I saw on the trail this morning! the only other die-hard out there that early in the rain!) and going slowly after a while because of the GI problems, and you have a recipe for not finishing the workout.
The weather started off icky but got a little better. It was about 42F (5C?) when I started, with a light rain for the first 45 min or so. It did let up, and it was not windy, thankfully, but I my feet were wet, and it was quite chilly. I wasn't too cold when I was walking, but each time I stopped I got cold and it took a bit to warm up. Between the weather and the GI problems, the misery index on this walk was pretty high, say 7 out of a maximum of 10.
Oh well...it's done now, and the purpose of the walk was achieved - I just needed to have a good base for the training to come. Jim is e-mailing me my schedule in the next day or so, and it's going to be lots and lots of km, sounds like. That's what happens when you are training for 50K!
Total time: 1:52:25, ave pace 6:25/km, and ave HR???. My HR monitor was wonky the entire walk. I might put in a new battery. If I can't get it to work I'll have to call Garmin to see if I can get another one, because this is ridiculous.
Garmin connect data here.
The weather started off icky but got a little better. It was about 42F (5C?) when I started, with a light rain for the first 45 min or so. It did let up, and it was not windy, thankfully, but I my feet were wet, and it was quite chilly. I wasn't too cold when I was walking, but each time I stopped I got cold and it took a bit to warm up. Between the weather and the GI problems, the misery index on this walk was pretty high, say 7 out of a maximum of 10.
Oh well...it's done now, and the purpose of the walk was achieved - I just needed to have a good base for the training to come. Jim is e-mailing me my schedule in the next day or so, and it's going to be lots and lots of km, sounds like. That's what happens when you are training for 50K!
Total time: 1:52:25, ave pace 6:25/km, and ave HR???. My HR monitor was wonky the entire walk. I might put in a new battery. If I can't get it to work I'll have to call Garmin to see if I can get another one, because this is ridiculous.
Garmin connect data here.
Friday, October 07, 2011
cross-training; 10K
Yesterday I cross-trained with 30 min on the elliptical. I would have done more, but it was a tight squeeze fitting everything in; we had parent-teacher conferences in the afternoon so I had to leave work early. Hence, I had to get to work early and that left me less time to work out. Oh well! The kids did have fun at school yesterday, though - it was crazy hair day:
***
Today I decided to do 10K before meeting Lisa at the gym for some core exercises. The weather was lousy yesterday (it snowed! did not stick, but it snowed), but it was much better today. It was about 40F (4C) and calm, so for the first time this season I wore gloves, long pants, and a long-sleeved shirt. I got too hot, so ended up taking off the gloves and rolling up the shirt sleeves, but then I was fine. Better to have them than not to! I felt great today. Seriously great! The first 5K (contains slight downhill) was in 30:50 or so, and the 2nd 5K (slight uphill) was about 31:18 for a total of 1:02:08. Ave HR was 144 (though the HRM was spiking again so it's perhaps a couple beats lower).
Tomorrow our walking club has a 5K race. My coach said earlier in the week that he might let me do 20K on Saturday...so I think I'm going to do that (early) and then I have volunteered to time the race for the club. Someone has to do that, and they'll all appreciate it if I do. I'd rather do the 20K at this point than a 5K race - more in line w/my goals for the next few months (building to a 50K).
***
Today I decided to do 10K before meeting Lisa at the gym for some core exercises. The weather was lousy yesterday (it snowed! did not stick, but it snowed), but it was much better today. It was about 40F (4C) and calm, so for the first time this season I wore gloves, long pants, and a long-sleeved shirt. I got too hot, so ended up taking off the gloves and rolling up the shirt sleeves, but then I was fine. Better to have them than not to! I felt great today. Seriously great! The first 5K (contains slight downhill) was in 30:50 or so, and the 2nd 5K (slight uphill) was about 31:18 for a total of 1:02:08. Ave HR was 144 (though the HRM was spiking again so it's perhaps a couple beats lower).
Tomorrow our walking club has a 5K race. My coach said earlier in the week that he might let me do 20K on Saturday...so I think I'm going to do that (early) and then I have volunteered to time the race for the club. Someone has to do that, and they'll all appreciate it if I do. I'd rather do the 20K at this point than a 5K race - more in line w/my goals for the next few months (building to a 50K).
Wednesday, October 05, 2011
8.5K before the storm
It's supposed to rain for the next couple days, but early this morning it was nice. Upper 50s (about 14C), a bit windy and overcast, but great walking weather.
I decided on a quick 8.5K so I could get home and clean up and get a bit more ready for Calvin's birthday party this afternoon. I did it in 52:51, for 6:13/km with ave HR of 147. I felt really great this morning other than slight soreness in the glutes, which did not bother me at all while walking. Legs felt good and strong the whole walk.
Garmin connect data here.
I decided on a quick 8.5K so I could get home and clean up and get a bit more ready for Calvin's birthday party this afternoon. I did it in 52:51, for 6:13/km with ave HR of 147. I felt really great this morning other than slight soreness in the glutes, which did not bother me at all while walking. Legs felt good and strong the whole walk.
Garmin connect data here.
Tuesday, October 04, 2011
Happy Birthday, Calvin!
My little boy is SEVEN! When did that happen? I find myself thinking back to the day of his birth. Wow, a lot has happened since then. When he was born, I was a miserable, overweight couch potato who had no idea what racewalking was. On the other hand, some things stay the same - work, other hobbies, etc. Anyway...I digress. Calvin is wonderful and I'm so thrilled to celebrate his seventh birthday with him :). He's really excited about it too, and it's so fun!!!
11.26K (7 miles) on treadmill...wheeeee!
I decided yesterday that I'd do 12K today. I woke up today to rain. Icky rain. Pouring rain. I'm ashamed to say that I wimped out and went to the gym and got on the treadmill. I figured since it's still a "rest" week that I don't HAVE to brave the elements if I am not in the mood, so I didn't.
I still hate the treadmill. I had to drive to and from the gym so then I was short on time (hence the 11.26K not 12K). By the time I finished it was merely drizzling and I was thinking I really should have gone outside, rain or no rain. It's warm in the gym (probably just 70F, 21C), so I was sweating profusely. The treadmill bores me to tears, so I did have some TV shows on my iPod, which helped. However, it was still not really that great.
The treadmill is in miles, of course. I know 12K is about 7.4 miles but like I said, I couldn't quite get there time-wise after driving to the gym because I had to take the kids to school. Anyway, converting it all to km, I did the 11.26km in 1:10:30 for 6:16/km with ave HR of 144. Seems about the same as I'd probably do outside. Outside would have been nicer I think...maybe...
Oh well, it's done.
I still hate the treadmill. I had to drive to and from the gym so then I was short on time (hence the 11.26K not 12K). By the time I finished it was merely drizzling and I was thinking I really should have gone outside, rain or no rain. It's warm in the gym (probably just 70F, 21C), so I was sweating profusely. The treadmill bores me to tears, so I did have some TV shows on my iPod, which helped. However, it was still not really that great.
The treadmill is in miles, of course. I know 12K is about 7.4 miles but like I said, I couldn't quite get there time-wise after driving to the gym because I had to take the kids to school. Anyway, converting it all to km, I did the 11.26km in 1:10:30 for 6:16/km with ave HR of 144. Seems about the same as I'd probably do outside. Outside would have been nicer I think...maybe...
Oh well, it's done.
Monday, October 03, 2011
Sunday & Monday
Sunday: rest day. Awesome.
Monday: 6.25K easy, and felt great. Just went around Liberty Park once (time constraints...got up late...lots of work in the lab). I was fast, though...38:37 for 6:11/km; it says ave HR 154 but it was more like upper 140s - the HRM was spiking again mysteriously. Grrrr!
After I walked, I went to the gym and did weight training stuff. Bench press, hip abduction on hip cybex, assisted pull-ups (did some with only 30 lb of assist...maybe someday I can actually do one unassisted?), hamstring one-legged dead lifts, plus a bunch of core exercises.
Then I biked to work, up the hill (great cardio!). After work I biked to the kids' school and then walked them home. A good exercise day :).
Garmin connect data here.
Monday: 6.25K easy, and felt great. Just went around Liberty Park once (time constraints...got up late...lots of work in the lab). I was fast, though...38:37 for 6:11/km; it says ave HR 154 but it was more like upper 140s - the HRM was spiking again mysteriously. Grrrr!
After I walked, I went to the gym and did weight training stuff. Bench press, hip abduction on hip cybex, assisted pull-ups (did some with only 30 lb of assist...maybe someday I can actually do one unassisted?), hamstring one-legged dead lifts, plus a bunch of core exercises.
Then I biked to work, up the hill (great cardio!). After work I biked to the kids' school and then walked them home. A good exercise day :).
Garmin connect data here.
Saturday, October 01, 2011
Feeling good again
I had a great walk this morning. I felt really good, and kept cranking out nice fast 500s along the way. I think I'm recovering well from the marathon. The chafing under my right arm is finally healing up as well. I am still enjoying the recovery walks, but think I'll be ready this week or next (whenever the coach decides) for some hard workouts again.
I decided to do 2 laps of Liberty Park today, plus the out-and-back from home. The weather is still picture-perfect; it was in the mid-50s this morning (probably 13C?) and calm and beautiful. Fall here has to be one of the nicest seasons, for sure, and this fall has been particularly spectacular for walking (except for the rain and hail during the marathon!). Loving it!
Today's totals: 8.5K in 52:34 for 6:11/km with ave HR of something less than 150. I say that because my heart rate monitor (HRM) is spiking again at the start of workouts, probably because I'm not getting it moist enough. In any case, it said the average was 150, but in reality I'd guess mid-140s.
Garmin connect data here.
Now for some serious housework - the fall decluttering, cleaning, and fix-it weekend continues.
I decided to do 2 laps of Liberty Park today, plus the out-and-back from home. The weather is still picture-perfect; it was in the mid-50s this morning (probably 13C?) and calm and beautiful. Fall here has to be one of the nicest seasons, for sure, and this fall has been particularly spectacular for walking (except for the rain and hail during the marathon!). Loving it!
Today's totals: 8.5K in 52:34 for 6:11/km with ave HR of something less than 150. I say that because my heart rate monitor (HRM) is spiking again at the start of workouts, probably because I'm not getting it moist enough. In any case, it said the average was 150, but in reality I'd guess mid-140s.
Garmin connect data here.
Now for some serious housework - the fall decluttering, cleaning, and fix-it weekend continues.
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