I was going to meet Kelly at the Olympic Oval this morning, but last night I remembered that then I'd have to do more counterclockwise laps, and that the track at the U would be clockwise today, so I texted her to see if she could meet me there. It's a longer drive for her but she very nicely agreed after I bribed her with the promise of a homemade latte after the workout.
So we met at the U and did glute activation and some elbow (ouch! Kelly has a sharp elbow!) on the piriformis, then 5 laps warm-up, nice and slow for 3 and then gradually speeding up. I did some dynamic stretches and got going on the speed work.
I was to do 5x2 laps (585m) at 85% effort, concentrating hard on posture. I did that, but I think my last 2 or 3 were probably a harder effort. Sorry, coach....of course, Kelly was there and it helped to have her watch my posture; she ran while I RW and so she could concentrate to check it. She looked very critically at my hips to make sure there was no anterior tilt, and she said it looked good. HA! Still holding it. I can tell, too. I was a bit sore but the discomfort was mostly a 1/10 on the pain scale, and the elbow afterward helped too.
I wasn't fast but it wasn't terrible either. I'll take it for now. Times for 2 laps were 3:21.0, 3:22.9, 3:24.2, 3:24.0, 3:24.7 (tired on the last one!). Those are equivalent to 2:51.7-2:54.9 for 500m, so not too awful, all things considered. Still, this is 3 steps forward, 2 steps back. Would be nice to make even progress for once, but I guess I will take what I can get!!! I'm relieved to be feeling better and no more x-c skiing for now. Not until my butt is 100%.
Edited to add: Garmin data here. Notice HR at 170 on the last few. Darn it. A bit of fitness lost...oh well!
Edited to add: Garmin data here. Notice HR at 170 on the last few. Darn it. A bit of fitness lost...oh well!
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