Thursday, July 28, 2016

6K + 5x200

This morning I did 6K plus 5x200. Took the dogs for the 6K and the first 200 and then tied them to a tree while I did the remaining 4. They are just NOT into speed work (more on that later).

The 6K felt fine, with my legs feeling a bit fresher than they did yesterday, which isn't surprising considering my activities on Monday (hiking & 10K race!). I did it at 6:32/km with ave HR 145.

Then I started on the 200s. It makes sense to take the dogs with me on the first 200m since then I go back and forth on the street and end up where I tie them up. However, they (especially Powder) really don't like to go fast, especially after 6km. I ended up half dragging Powder down the street - it must have been funny to watch - and only did 1:07 on the first 200m. The others were faster, and I did all 5 in 5:26. I have to get my fast twitch muscles back in gear, because that's pretty sad! But I'm OK with it. It was nice to be out this morning; a bit warm at 23-24C (73-75F) but dry and calm and clear.

My hamstring bothered me a bit at the end of the 6K and especially on the last 50m of each 200. It was all right at work despite some prolonged sitting at the confocal microscope, so I'm not too worried, just noting it. I'm happy that it's continued to improve.

Wednesday, July 27, 2016

I'm baaaaack!

Well, after a relaxing vacation and then a 3-day weekend last weekend (including a 10K race that I was ill-prepared for but did anyway (1:03:35....ugh! But what did I expect?)), I feel ready to train again. I wasn't sure I would, but I really do want to do it. My hamstring is MUCH better - 95% of normal I'd guess - and I want to refocus. I'm thinking of doing the national 30K in NY on November 6, and that seems like a reasonable goal, as it's 15 weeks away and though I'm out of shape I've been walking enough that we can ramp up fairly quickly, assuming I continue to feel well.

Speaking of that, I have been a bit fatigued the past week (since returning from vacation) which seems pretty normal, but it seems to be a bit more than I'd expect. Plus I have a nagging toothache, and I got the tooth checked out by the dentist and it's FINE (he's checked twice, including x-rays). It occurred to me this morning that maybe I have some sinusitis going on (!) and that is causing the pain and fatigue. So I made a doctor's appointment for Monday to get it checked out. My dentist is awesome so I really believe there is nothing wrong with the tooth, and it's not unusual for me to have tooth pain with sinusitis, so maybe that's it. A strong decongestant and possibly antibiotics might do the trick?

Anyway, this morning I did a track workout, albeit a short one. East High is done being resurfaced and it is really nice now! Plus it was unlocked!!! YAY!

I did a 1600m warm-up with strides in 10:12, and then some dynamic drills. Guess what? The hamstring one did NOT hurt for the first time since December! WOOHOO! My 3x1km was pretty bad, but 1) I did a whole bunch of hammy PT at the gym yesterday and my legs were still sore, and 2) on Monday I did a 10K race plus a moderately hard hike, so yeah, my legs were feeling it. My times were (ugh!) 5:57.2, 6:03.1, 6:00.8. HR was in upper 160s-low 170s at the end of each of the last two, so I was working hard, but apparently I have no more fast twitch muscles, haha! That'll change.  Garmin data here.