attempting to get back in action

It's been a month (!) since I've posted, but I really have been trying to get back in action. That was only slightly derailed by holiday company and planning, as I got exercise pretty much daily, whether 5-6km racewalking, or 30-45 min elliptical, or cross-country skiing (yay! fun!).

More problematic was the first week of January, when I 1) got a severe stomach flu, and 2) 2 days later had my tooth implant installed (previously scheduled). That did set me back a bit. But last week I felt like I was able to ease back into things, and better yet, I'm now in St. George for the weekend for some MUCH needed R&R with Loren and without the kids (left our housemate Kenzie to watch house and dogs, and my parents are watching the kids). It's excellent. I think we are going to have to do this more often. Not that I don't love my kids, but they are a lot of work, and every mom needs a break sometimes.

So yesterday I did an hour (! the luxury! to have an hour!) on the elliptical and then this morning I decided that since that had felt pretty good I'd try 10km racewalking. The 10km went pretty well, though I tracked it in two separate instances on my Fitbit because 1) I forgot my Garmin (grrr!) and 2) I misread the Fitbit and thought I was at 10km when really I'd just taken 10000 steps on my walk, which was 9.16km. So then I had to do an extra 0.84km to get the 10km, but I was motivated. I really wanted that 10km under my belt.

Keep in mind that it was VERY hilly (there's nowhere flat that's convenient here), and that I'm *very* out of shape and about 15 lb over racing weight. Therefore, I was super slow. But it's something, and I'm out there again.

Total time was 1:03:20 + 6:15 for 1:09:35 (6:58/km). Wow, that's so slow. ***MUST NOT GET DEPRESSED*** yelling to myself. ***YOU GOT OUT THERE AND THAT'S WHAT MATTERS***. [end of rant]. My average HR was pretty low - the first 9.16km it was 134 according to my Fitbit, but that HR monitor is NOT as accurate as my Garmin chest strap, and that seems low for how I felt.

My legs felt good for 7km, then quite tired the last 3km, which is totally reasonable for how little I've RW lately. My left foot was a bit sore at the end of the walk, on the lateral side. Will keep an eye on that.

Here's a photo. I really did enjoy myself :). And the weather is SO much better here than in Salt Lake! It was 45F (7.2C) and overcast with an occasional slight drizzle, but that is really nice in my book --- my last walk in SLC was so icy that I was terrified. It's been as cold as 2F (-17C) at our house, so 45 feels delightful.

7900m indoor track; tough going

This was tough going, but I got it done.

Saturday I did the elliptical for 30 min and walked the dogs in the neighborhood. Sunday I cross-country skied with Calvin for 1 hr 20 min; he is not fast yet so we only did 6K, but it was fun. I do think that it fatigued my glutes though, because they were tired today. Well, as long as I can still get my RW workouts done, it's OK I guess. Though I probably won't do much skiing for a while since we're back to school/work/etc. and I won't have time.

Today my legs just felt "off" for the first several laps, and my piriformis and other muscles were particularly whiny in my left side. It wasn't acutely painful; maybe 1-2/10 at most, but it did bother me no matter what I did. I concentrated very hard on my form and went really slow, so that much was good, and it doesn't seem to be any worse now for having done it. But I will admit I'm concerned that it's not feeling good today. If things aren't feeling a good deal better by the end of the week I may have to consider taking a few more days off RW to let it heal up, though like I said it may be exacerbated by the x-c skiing, so I want to give it this week to get better first.

I felt pretty down when I realized that my injury was still nagging so much. I tried not to let my mind wander but will admit I kept thinking that I might have to rest for 6-8 weeks like last time I hurt my piriformis. I really hope that doesn't happen. I need to just keep my mind in the present and try to let the rest go.

With stopping for massage and glute activation exercises, I managed to get through the 8K without a significant increase in discomfort. But I was slow. Oh well.

Total time: 7900m (27 laps) in 54:05 for 6:51/km. Geez. Sloooooowwwwww. Oh well. It's better than nothing.

doing better :)! x-country skiing, then 10166m at the Olympic Oval

Yesterday: cross-country skiing in SugarHouse Park while the kids sledded and my mom snowshoed. Excellent!!! I am really a terrible skier but I do enjoy it a lot. I hate downhill (too fast, too cold!) but love x-country, because I don't get cold, and the technique is quite similar to racewalking in some ways. I skied for about 45 min; went around the park but then went up and down the hill by the sledding hill while I watched the kids sled.

Today: 23 laps at the Olympic Oval for 10166m. Ashley met me there because it was super cold out at 13F (-10.5C) and she had some speed work while I did my easy 10K. I did do one fast lap with her and it felt OK :). I feel like things are starting to click. However, I did have her take some video and I'm hoping I look better. I think my posture looks better but my arms are still too far in front and my right arm (as usual) is very tense. Geez. It's always something. But the key question is: am I using my glutes more? I sure feel like I am, and I do think I can see it on the video. I am hoping my coach agrees. My piriformis seems much better - it only bothered me a little; I stopped every 6 laps to massage it with the rubber ball torture device, which helped :).

It took me 1:08:00 to do the 10166m, for 6:41/km. Really slow, but MUCH faster than I have been, so I am encouraged that I am starting to get it...as long as the video looks good.

Here's a link to the video in my dropbox.

Here are some photos of yesterday & today.

a little cross-country training ;)

Today I went cross-country skiing with my racewalking friend, Alex, his girlfriend Melanie, and his friends Murali and Chris. We went up to Alta and skied up a fantastic trail that was groomed and very cross-country friendly, and FREE to boot. YES! Since I own a pair of skis and boots, I didn't pay a cent other than the gas to drive up there.

It was uphill on the way out, and then downhill on the way back. I got lots of good cardio - about 50 minutes' worth - and had a great time too. I only fell twice, going slowly, and it was no biggie. Snow is soft. I did use a lot of unfamiliar muscles; I can tell I'm going to be a bit sore tomorrow. Oh well...it was worth it! I really need to do this more often.

Garmin data here.