Thursday, January 30, 2014


I'm sick. Not horrible, but not good either. Cold symptoms: sore throat, fatigue, headache, fatigue, and yes, did I say fatigue?

3K fartlek yesterday was out of the question. I barely dragged myself in to work.

Today, 8K was on the table, but I felt iffy. Normally I'd have pushed myself to do it, but I am worried right now about taxing my body too much as I'm recovering from my mystery illness. I feel that caution is warranted right now. So I didn't go. By evening, after working all day, I was quite tired and my sore throat was worse, so I was glad I'd skipped the workout.

I really am getting antsy though, and I'm supposed to meet Lisa at the gym tomorrow, so I think I'll do the elliptical unless I'm feeling worse. I suspect after a good night's sleep I may feel better. I hope.

Tuesday, January 28, 2014

rest day, 8K, cross training

Got behind a few days, sorry (haha --- sorry to the 2 people that still read this!).

Sunday: rest day

Monday: 8K. I forgot that I was supposed to do this workout with 3x3' bursts. Somehow that part of the equation left my brain. I have a lot on my mind so it's not surprising.

I worked on my technique, and was slow…still… it's going to be a while. I'm just trying to enjoy the ride now, since I know it's going to be a slow one. I felt OK, though - the weird muscle soreness didn't trouble me, and I only had a bit of residual soreness during my day at work. It's definitely going away, hopefully for good. You'd think that would make me happy (and it does) but it's a struggle not to focus ahead too much and live in the present. I keep remembering what I used to do before I was sick, and I have to let that go and just be present in the here and now. I'm trying to focus on getting stronger and having good technique so I can do the 1/2 marathon with Sarah in March.

Total time: 52:46 for 6:36/km with ave HR 145. Temperature -3C (27F), calm, hazy.

Garmin data here.

Today: 45 min elliptical


I've been pretty anxious lately. Not sure why, but at times it has been almost crippling. I'm somewhat anxiety-prone, but in the last 8-9 years it's generally been much better. Lately, though, it's been hard. Not sure what to attribute it to, but 1) my weight's not budging, 2) RW is tough lately, 3) a friend's husband (only 52yo) died early this month, leaving behind kids close to my kids' age, 4) another friend died last night (ovarian cancer, age 65; not unexpected, but still sad), 5) our elderly dog is ill and probably has cancer - wasting away slowly and looks skeletal - had tests done and not much to do at this point but wait, 6) lots of work stress (new people in lab, lots of projects, now some added time pressure - long story), 7) it's January and the weather is a downer.

In saying this publicly I'm opening myself to well-meaning comments that go awry…so if you are tempted to offer up some platitude, please don't. This is one of these things I just have to get through. Encouragement is welcome. Platitudes…not so much. If you don't know the difference, best not to say anything :).

Much appreciated: a gift card from a friend for Starbucks. Enjoyed 20 min coffee time before I picked up Grace from school today. Ahhhhh.


Strategizing: I need to get in some strength training and Pilates. I like group classes at the gym, but the times are really inconvenient. Finally had the idea to buy DVDs - got a Pilates DVD and a yoga for runners (recommended by my brother, a runner) DVD on the way from amazon. Definitely looking forward to incorporating some of that into my routine. DVDs are not as exciting as a group class, but I can do them when and where I want.

Saturday, January 25, 2014


Yesterday: elliptical

Today: 12K

I was worried about today, so I enlisted some help. My friend Sue (a runner) came along with me in addition to Stevie. I figured that chatting with Sue and catching up with her would help the time pass, as it's been a while since we've had a chance to run/RW together. It did help. I wasn't fast today, as you might expect, but it wasn't a death march and it felt better than Thursday. I was probably a bit lazy on my technique for the first km or so but then I felt I hit my stride and I worked on a wider stance and keeping my weight back. I felt that was going better - had Stevie watch me and he said it looked better, for what it's worth. Not sure he knows 100% what to look for but I think that he's learning a lot so he's better than no eyes looking!

It was cold and clear (21F, -6C) and the Jordan River Trail was still quite icy in a number of spots (it's been warmer during the day here so ice and snow are gradually melting, though I'm sure we'll get more); it was 95% clear, but there were patches that were not good where we had to pick our way across ice. I tried to stop my watch for most of those but probably missed some, and some were too short to bother with that, slowing our time a bit. I would guess that slowed my time by a minute over the 12K? Who knows for sure.

By 8K I complained to Sue and Stevie that my legs were tired. They weren't trashed, just tired, and I didn't have too much discomfort. I just need to get back in shape! Sue had the goal of running the whole way w/o any walking, as she's been building back up after a short break. I just wanted to finish and work on technique. We did finish, Stevie and I worked on technique, and so it was successful, even if we were slow.

Yesterday I was quite discouraged, but today I'm feeling a little better. My legs had none of the weird soreness during the walk today, and just a little bit afterward. They are still a bit stiff but it's not horrible or anything. I'm really glad that seems to be abating gradually.

Total time: 1:19:46 for 6:39/km with ave HR 145.

Garmin data here.


In other news, I had a good food week but gained 0.4 lb. Sometimes that happens. I am determined to stick with things and turn this around. My determination flags a bit at times because there's a lot going on between work, home, racewalking, etc., but I know there is no choice here. I refuse to go back to the way things were.

Thursday, January 23, 2014

sludge 8K

I felt pretty good when I woke up, other than being quite tired because I didn't sleep well. My legs felt good and I figured the 8K would go OK. But my feet might as well have been in sludge today. That's how slow I was going. I worked hard on my technique, for all that mattered. The only thing I can figure is that my legs were very tired, despite the fact that they didn't FEEL that tired. I dunno. It was discouraging. On the up side, at least I can racewalk, and I have been eating better this week.

The only way I kept going at several points was remembering that I signed up to do the Canyonlands 1/2 with my friend Sarah on March 15. If I'm going to do that, I have to train. I want to have fun there, and feel strong and good, not crappy. That is only going to happen if I work through this. Still, it took a lot of mental energy to keep going.

Total time: slowest 8K in years, at 54:49 for 6:51/km with a low average HR of 139. Like I said, my legs were sludge and I couldn't get my HR up because of that, I think.

This is just hard. But what is the alternative? Certainly not good...

Garmin data here. 

Wednesday, January 22, 2014

still slower to go faster

Yesterday: 30 min elliptical. My legs were tired. Not the weird soreness, thankfully, just tired. I was glad to have cross-training.


Today: 3K fartlek. I knew it would be very slow. I didn't expect it would be as slow as it was, but I am OK with it. I have to go slower to be faster. I have to fix my technique flaws or I'll be injured again, and I cannot afford that as I am trying to get back into the swing of things.

The weather was typical January, at 21F (-6C) and hazy. The air pollution has been getting really bad here, as it often does in the winter. The shape of the Salt Lake Valley causes a weather phenomenon called temperature inversion, when high pressure traps colder air lower and it's colder in the city than up in the mountains. Colder, and hazier. And as the high pressure traps cold air, it also traps pollutants from industry, cars, and homes (wood-burning, etc.). It's nasty. The secret to working out in it is to go in the morning, when the PM2.5 (particulate) levels are lower. They were only 11 this morning when I walked, which is in the "green" (non-hazardous) range. So, earlier is colder (and darker…pitch black before 7) but healthier on the lungs. Oh, and I had to go on the road because the track is still under snow.

I warmed up, working hard on technique. The first 500m felt awkward, and so I stopped, racewalked VERY slowly for a bit, and then gradually accelerated until I felt I had it again. After that I felt my technique was very solid. Feet a bit farther apart, weight back, tuck butt under, keep arms back, etc. I worked it hard the whole workout today. My warmup was just under 2km at a 6:30/km pace.

Then I got started and the fartlek was ridiculously slow - my fast intervals were 3:00, 3:00, 3:06, and 3:00. The medium efforts were 3:11 and 3:09. Total: 18:27 with average HR only 151. I FELT like my HR was MUCH much higher - perceived effort was hard on the fast intervals, and medium on the others. I swear I was working hard - but I think it's just the technique changes haven't gotten wired in to the nervous system yet so it's not really all working together well.

The good news is I did a fair amount of sitting this morning at work (injections) and had only a small amount of soreness/stiffness. I'm definitely on the mend, so I just have to keep telling myself that even if I am slow I am on the upswing now. Eventually it will get better. I have to be patient.

Garmin data here.

Monday, January 20, 2014

8K slow technique work

Yesterday: rest day


Today I knew it was going to be a tough day. I had to work on technique, and my right shin is extremely sore (anterior tibialis muscle soreness - just sore muscles, clearly, and no injury thankfully) from Saturday's 12K. Obviously I have to fix my technique before something worse happens!

Weather: good for January at -4C (25F) and sunny and calm. Hazy and a bit polluted, but at least it was sunny.

I started off and could not get in a groove at all. I was trying lots of different things and getting discouraged. Feet wider, weight back, tuck butt under, allow hips to rotate front to back, etc. It just felt overwhelming. Every 500m I'd stop when my watch beeped and cry out of frustration and then tell myself I had to keep going - baby steps - must keep going - must fix this technique - one thing at a time - etc. At 2km, I ran into my Wasatch Walker friends (Nancy, Diane, Shelley, and Dawna) going the other way. I was so glad to see them. I started walking slowly with them, and just vented a bit to Nancy and Dawna, who were kind enough to listen and understood how I felt. I feel a bit foolish for venting like that, but sometimes you just need a good listening ear. I really appreciated their help. Nancy reminded me to just fix one thing at a time, and I knew she was right --- I had to prioritize and focus as best as I could.

After walking with them for 15-20 minutes, I resumed my own workout and though it was slow, I was able to focus a lot better. I worked on keeping my feet a bit wider (not allowing them to cross over so far) as that is the root of a lot of the other problems, and is probably causing my shin and piriformis trouble. The piriformis was fine today (whew!); the shin, not so much, but it was going to be sore no matter what I did. I also worked on keeping my weight back, and when I thought of it, tucking my butt under and allowing hips to rotate. I had to concentrate really hard, and the mental effort was considerable in my somewhat fragile state. I was very, very slow, but I told myself not to think about that at all. I am sure I was slow mostly because of the right shin and the technique work, and I know that once I get through all of this that will improve. It's just a matter of patience, and I'm not patient. But I'm learning. Or something.

Friends are asking me if I'm going to do the World Masters in France next year. I have no idea! Of course I'd love to go, but it's a giant investment of time and money and I have to wait and see how my body returns to shape, if it does.

The food stuff has been going pretty well the last few days. Refocusing and only eating WW Power Foods seems to be helping a lot. We'll see what the scale says after a week. It's hard to get back in the groove, but being able to train again gives me renewed motivation. Racewalking and eating well do seem to go hand-in-hand to an extent. I was thinking today on my walk how racewalking is an integral part of being able to treat my body well and living a healthy lifestyle that is balanced and comfortable. I'm glad to be able to do it again, even though it's going to be tough to get through the next few months.

Total: 53:34 for 6:41/km with ave HR 145.

Garmin data here.

Sunday, January 19, 2014

video from yesterday

A few technique videos, taken yesterday 6k into the 12k workout.

Picky things I noticed:
1) Left arm not going back far enough; arms coming a bit too far in front in general.
2) Right leg crossing the midline too far.
3) Right glutes appear a bit weaker, and right knee is drifting in.
4) I'm STILL leaning forward a teeny bit. Dang it.
5) Hips are too tight - not allowing free enough rotation (this is a consequence of #4).

What is good:
1) Knees straight.
2) Good toe-off.
3) Ahhhh, no more RW good stuff, but hey, I look fashionable in the cool Athleta jacket my mom gave me :).
4) Despite having gained weight I don't look too awful. Black tights are good haha.

Saturday, January 18, 2014


Yesterday: 40 min elliptical (a bit crunched for time).


Today: 12K (7.4 miles). Weather: -7C (19F), sunny, calm. The inversion is building, so it was a bit hazy.

I met Stevie at Liberty Park for a good 12K together. His dad took some video of us in the middle of it, and I'll post it once he uploads it and e-mails me the link. Jim wanted to see some video to help with technique, which I'm happy about, though already I can tell it has improved since he gave me some suggestions the other day. Stevie was kind enough to give me some pointers today as well (arm stuff) and I helped him out the same way. No local coach = we have to look out for each other!

I was SO glad to have Stevie along. I was slowish today, and my legs got tired at the end, but I could tell my technique was a lot better and I had none of the weird soreness at all. The last few km I struggled to keep a reasonable speed, sinking to 6:45/km at times, but Stevie kept me entertained with stories from the racewalking camp in Texas, which helped me a lot. I was pretty worried that today would be really hard, but it wasn't that bad! It's been a pretty good week, aside from Wednesday's failed attempt at a 3K fartlek. In retrospect, I'm glad I didn't do it, as I probably would have made the piriformis worse, and as it is, it is getting better now. I tend to err on the side of pushing myself too hard sometimes, and I'm trying to learn that sometimes less is more.

Total time: 1:17:51 (fastest at that distance or greater since 15K Nationals in May, believe it or not!) for the 12K with ave HR 150. I was reading over my blog to see when the last time was that I did that distance that fast, and WOW what a terrible year I had. I knew that, but it was good to be reminded of how bad I felt and to realize that even though I know I still have a VERY long way to go to be back in shape, at least I'm a lot better than I was, and I'm on the road to recovery.

In other news, I went to Weight Watchers today and the scale was not kind. OK, well, considering the holidays, it could have been worse. I weighed in at 163.2, which is 0.2 lb less than on December 14. Still - I am 8 pounds over my goal weight (gulp!) and about 15 lb over my racing weight. Time to get it together. No more excuses. I talked to my leader, and she suggested I try the Simply Filling technique for two weeks and see how that goes. Basically, you confine yourself to Weight Watchers Power Foods in amounts that leave you feeling satisfied, and you are also permitted to have 7 points of "indulgences" daily. I think this is just what I need to get back on track.

Garmin data here.

Thursday, January 16, 2014

slower to be faster

Technique work today after a chat with my coach online about what to do about my piriformis pain. Honestly, I know I need to fix a few things that have gotten lazy with all the time off etc. Coach said to work on posture and foot placement. I did just that, and felt like things were much improved. My piriformis still ached a bit, but I think it will take a day or two to settle down completely.

The bad side? I was a lot slower as I worked on that stuff. I only did 6:30/km for 51:59 total, with ave HR 146. The good? I felt smoother and felt less pain. Edited to add: 8K total (this is obvious if you calculate it, but nicer to have it down here for easy reference).

Mentally I was a bit better today, but I started off a bit down and had to remind myself that it is going to take a long time to get back where I was. Baby steps. Easy and slow. Keep going. One foot in front of the other.

Garmin data here.

Wednesday, January 15, 2014


Yesterday: 45 min elliptical.


My right piriformis was bothering me a bit yesterday and some this morning, too. I went out to warm up, and it just didn't feel quite right. I decided to be cautious and not do the 3K fartlek. Instead I did a very slow 3.2km (2 miles), focusing on form and on using my left glutes more. I can still feel it, later today (3:30pm) so I suppose I made the right decision… but I feel vaguely guilty. I probably *could* have done the workout. At least my muscles don't have the weird soreness going on.

Mentally, I'm a bit tired. Work is hectic, as we are still interviewing post-doc candidates, and I have a seemingly endless to-do list (good because it's job security and I like being busy, but bad because it's a bit stressful and there's some time pressure) and new people in the lab to train. Home has been crazy because of the head lice. We had to shampoo and comb again last night and wash all the kids' bed linens and coats and the like all over again. Add in a memorial service on Monday for a friend's husband who died too young (they have a son Grace's age and a daughter a bit older than Calvin) and some changes with the church music ministry (good overall, but still changes) that required an extra meeting this week, and I have maxxed my capacity for handling things with extra effort, like speed work when my leg is hurting. Oh yeah, and my Christmas tree is mocking me daily because it's still up.

I'm still struggling to lose the weight I put on, and not really getting the upper hand on things. It's not getting worse, but not better either. I'm hovering at about 161-162 pounds…ughhhhh. Yeah, it's better than 250, where I started, but it's not good.

I need to do some weight training to try to help my left leg pull its weight, but I'm a bit afraid to start weight training because I'm worried it will make my fatigue and/or muscle pain to come back. Logically, I don't think it will, but it's hard to be motivated when that is going on. Add in the mental tiredness and it's just not happening right now.

I wish I knew how to kick-start my motivation. Sometimes I think we just have to put one foot in front of the other and keep going as best as we can, and the motivation will return eventually. I hope.

Monday, January 13, 2014

8K with 3x3' at 10K pace

I felt mostly recovered this morning. I was looking forward to walking outside, as I couldn't all last week… but guess what? SNOW :(. Just a dusting, but it was VERY slippery. Then I didn't really want to go. It's hard to be motivated at the beginning of training. YES, I'm thrilled I can racewalk again, but it's still tough because I'm afraid of overdoing it, and I'm afraid of the weird pain. Yup. But I didn't let all that stop me this morning (pat on the back).

Indoor track: 37.9 laps. Wheeeeeeeee! I started off well, but around 6K or so my legs really got tired. My first two 3' bursts were decent, but my last one…not so much…it was 6:10ish/km? The first two were under 6' per km, which was good.

Still, it was a decent workout all in all. My time was 50:31 for 6:19/km with ave HR 154. My legs didn't have any of the weird soreness during the workout, but afterward they were bothersome, especially when sitting. It's eased up a bit now (4pm) and hopefully it won't bother me much more today. Tomorrow is x-training.

Garmin data here.

Saturday, January 11, 2014

12K - New Year's Revolution Run

Yesterday (Friday), I did the elliptical for 1 hour at the gym. My legs felt good.


Today was the New Year's Revolution Run at the Olympic Oval. Basically, you pay your entry fee and then you try to run/walk/whatever for as many laps as you can (442m per lap in lane 1; 448.3 in lane 2) between 8am and 1pm.

Jim wanted me to try for 12K today. I have to admit I wasn't sure I was going to make it that far, as I haven't done it since September, and it was a miserable slog then. But I am feeling better, so I figured it was worth a shot.

In lane 2, 12K is 26.76 laps. I started off a bit fast, and settled in by lap 3 or 4 (I was doing 6:01-6:05ish for the first 3 laps!). I wanted to do 6:15 or 6:20/km pace, but that was a bit optimistic I think. I ended up with 1:18:15 for 6:31/km with ave HR 152. My legs got heavy about 6 or 7km in, but they didn't feel awful. I was just slow. They never had that weird pain, thankfully - maybe it's going away, finally? The last couple km were harder, and my legs were quite tired, but it wasn't a death march. At the end I was doing about 6:45/km, but that's not THAT terrible, all things considered. Actually, this 12K was about a minute or a minute and a half faster than the last 12K that I did, back on the first weekend in September when I went to the Salmon Marathon with Sarah. And it felt a lot better today, too.

Afterward, Sarah and I enjoyed breakfast at the Belgian Waffle and Omelet Inn. We split a veggie omelet and French toast, and it was lovely.

When I got home, I spent a couple hours vacuuming out the car and then cleaning the upholstery - the kids got head lice and it's been a nightmare… and today it was really WARM out - weirdly warm for January at 50F (10C) - so it was the perfect day to clean the car. That pretty much wasted me for the day, so now I'm going for a much-deserved nap.

Garmin data here.

Thursday, January 09, 2014


Today I was to do 8K, back-to-back after my 3K fartlek yesterday. Even though by my previous standards these are "nothing" workouts, they are not right now, sadly. So I was apprehensive about how my legs would feel.

Turns out they felt fine! I was so relieved. None of the weird pain at all, and a bit of heavy-leggedness at the end (last 1km?) was my only problem. I felt pretty good.

It snowed more, so it was off to the indoor track as the roads were quite slippery. It's supposed to be stormy through Sunday, so it's going to be a lot of indoor work. This morning I had to get to work, so not enough time to drive to the Olympic Oval. The field house at the U is closer and the 211m track beckoned. 37.9 laps should do it!

Like I said above, things went pretty well. My Garmin data is here; I finished in 50:20 for 6:17/km with ave HR was 149, and I stopped twice briefly for a bit of water.

Tomorrow is a cross-training day.

Wednesday, January 08, 2014

elliptical; 3.165K fartlek

Yesterday I was actually fairly sore from the 8K with bursts on Monday. Good thing I had a day to recover! I did some cross-training on the elliptical. I will admit I was a bit worried because I was sore. But I know better… this recovery thing is not linear and is 3 steps forward, 2 steps back.


Today I felt a lot better on waking. My muscles were well-recovered.

Unfortunately, it was snowing (and has continued to snow all day - we have at least 4-5 inches of the white fluffy stuff), so outdoors was out of the question. Fortunately, I have the indoor track at the U just a short drive away, so off I went.

I warmed up for 8 laps (211m/lap) for 1688m in 10:22 with ave HR 142. I felt pretty good, and felt strong. I focused on pulling my arms back, standing up straight, and using my glutes - especially my left glutes. Might as well work on technique!

After some dynamic stretching (they have a nice barre right next to the track - super for dynamic and static stretching), I got going. Since the track is 211m, all of my intervals are a bit long - the 1k is actually 1.055km, and the 500m are 527.5m. However, since my coach wants to know my 500m and 1000m times, I've converted them by dividing by 1.055, so the reported times here are the converted ones.

I got off to a great start with my first 1K in 5:29.5. Then my first 500m medium effort was only a 3:02.8. My next 500m was 2:47.6, then a medium effort in 3:07.3, and my final fast 500m was 2:48.6. Total time was 17:15.8 (actual time for the 3.165km was 18:13), which I'm pretty happy with. Average HR was quite high at 165 and my max was 176. I definitely gave this one a good hard effort. I felt my legs held up very well to the end - felt strong and able to push in the last 500m.

Garmin data here.

Monday, January 06, 2014

rest day; 8K with 3x3' at 10K pace

Sunday was a rest day. My legs had that weird soreness on Sunday morning, especially when I was sitting playing the piano for rehearsal then sitting in church. Ouch.


This morning my legs were still a bit sore. I drove over to the Olympic Oval for 8K with 3x3' at 10K pace anyway. I went there because 1) my friends Nancy and Bonnie were working out there, and 2) I thought inside and warm sounded nice. It wasn't THAT cold out this morning, but one does get sick of it after a while, and the track at the Oval is SO much nicer than the indoor track at the Field House at the U. How could I resist?

My legs actually felt OK during the workout - they did get heavy and a bit slow the last km or so, but otherwise they were all right. No weird soreness until AFTER I stopped and drove home. Then they bothered me on and off until mid-afternoon. Now they feel OK; fortunately, tomorrow is x-training so they'll get a bit more rest.

Total time was 50:59 for the 8K for 6:21/km with ave HR 153. Yeah, a bit slow, but not too awful. My bursts were 1 lap each of the oval (442m), for 2:34, 2:34, and 2:40 (last one I was tired, clearly!). 2:34 works out to 58 min 10K pace so that's not too bad, actually.

I have a long way to go, and things could still get ugly again. But I'm trying to move forward at least!

Saturday, January 04, 2014

easy 6K

This morning my legs felt pretty good. My hamstrings were definitely a bit sore from yesterday, but it was mostly the normal muscle soreness, not that more piercing weird soreness I have been suffering from all last year. That was definitely reassuring, though sore is still sore, and I knew that walking the day after speed work would be tough, given my recent history.

I got ready to go, and Calvin said, "Mommy, I want to go with you!". So I waited for him to get ready and we set out together. It wasn't too cold at -3C (27F), calm, and sunny. It's a good thing we waited until late morning to go, because the roads were still snow-covered on the side streets and it was quite slippery in spots. There were a couple 500m stretches where I'm sure we'd have been at least 10 sec faster if not for the snow.

My legs were tired but none of the weird soreness until about 5K, when I could tell that yesterday's speed work was catching up to me. Even so, it wasn't too bad, and though I am somewhat sore now, it's not terrible.

Jim thinks I'm ready to try a 2-week schedule, so we've got 4 walks planned for next week, including another 3km fartlek. The long walk next week will be a 12K, and that's going to be interesting seeing as how I haven't gone that far since August. To motivate myself, I signed up for the New Year's Revolution Run at the Olympic Oval, where you have 5 hr to run or walk as far as you like, with electronic lap counting. I figure I'll do better if I have a crowd around and a party-ish atmosphere.

Totals for today: 6K in 37:49 for 6:17/km with ave HR 144.

Garmin data here. 

Friday, January 03, 2014

8K, elliptical, 3K fartlek!

Wednesday morning (New Year's Day) I felt recovered, and so I did 8K. It was a bit of a slog, but not too bad. My legs held up well until about 6.5km, and after that the uphill and tiredness got me a bit. I still managed 8K in 50:31 for 6:14/km with ave HR 150.

Garmin data here. 


Thursday I woke very tired and sluggish. I had thought about a 3km fartlek but decided it wasn't the day for it. I opted for 40 min elliptical in the afternoon after work.


Today I felt good when I woke up! Yes, really - good! So I decided that it was time for the 3km fartlek Jim wants me to do weekly to get back in shape. I was dreading it a lot, as I know what speed work can do to my legs if they aren't good, but actually it went well considering.

I had to do the workout on the street because the track is under snow. It was decent out for a January morning, at -8C (18F). Yeah, that's cold, but it felt all right with the right gear.

I warmed up on a nice downhill, and felt good, doing 2K in 11:38 with a HR of 141. Then I did some dynamic stretching (my right flutes are still a bit sore from the soccer mishap early last week), took a deep breath, and got started.

My first 500 was too fast in 2:39. OK, it was on a downhill, but I should have paced myself. Thankfully I didn't pay for that too much, as it was a short workout and I felt decent today. The next 500m was a slight uphill and I did that in a good time of 2:54. Then my 500m recovery was 2:59, which I was pleased with and a bit surprised to see (I figured my recoveries would be 3:10ish given my lack of RW fitness). The next 500m (flat/slight downhill) I pushed to get 2:45, recovered in 3:00 (flat), and the last (slight uphill) 500m fast was in 2:55, which I was pleased with - I was quite tired at the end and with the uphill I figured it might be 3:00. Total time was 17:14 with average HR 162 and max 172 - yup, pushing hard.

I cooled down with a slow racewalk uphill for 1km. I figured I'd be sore all day, but really I've just had a touch of soreness and feel pretty good. We'll see how the recovery is tomorrow. I plan to RW at least 6km, depending on how my legs are and how the weather is.

Garmin data here.