I took a week off racewalking after the SLC Half, because my coach let me :). That was good - I think I needed it.
I *did* do some weight training (2 days) including glute and hammy exercises (walking lunges, nordic hammys, bridges) and core stuff (planks mostly), and some arm stuff (lateral raises, bench press with dumbbells). That made me a bit sore but it was fine (!) yay! Happy about that since I had to give up weight training because of my weird muscle pain a few years ago and have been a bit afraid to resume. But it's good now! So far. I also did a lot of elliptical and a lot of casual walking. No racewalking.
And I've been watching my diet more, though it's still not quite where it needs to be; still, in a couple weeks I lost 4.5lb of the 6lb I gained. So that's something.
Yesterday I resumed training. I did 6K and was supposed to do 5x200m @85% effort, but I did 3x200m at a hard effort (in 3:16; getting a little faster), and on the last one a nagging pull I've had (minor - very minor) in my lower left abs became a bit more nagging, so I stopped. I think it's fine, but will keep an eye on it. It bothered me a teensy bit when starting my 8K today. My 6K time was 39:27 for 6:34/km and I forgot my HR monitor (oops). Yesterday's weather was great - 10C (50F) and sunny and calm. Nice.
Today I did 8K in a light rain, and same temp 10C (50F). It was actually pretty nice out despite the light rain, which was refreshing. Plus my legs felt really good! I did the 8K in 51:48 for 6:29/km with ave HR 149. I'm starting to get back on track. Now to stay healthy.
I've been too busy (still) but I think the worst busyness of the pulpit committee may be over soon - we are moving deeper with some candidates so that requires less initial screening in large #s. Whew. That will help. But I need to get a bit more sleep, which will help with the weight loss too. All in good time. Trying to be patient with myself as I work through each day, and trying to tuck in some rest/relaxation points during the day.
Cross-training tomorrow!
Showing posts with label weight training. Show all posts
Showing posts with label weight training. Show all posts
Tuesday, May 02, 2017
Wednesday, January 15, 2014
cautious
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.
***
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.
Tuesday, September 24, 2013
Since last Monday
Wow it's been a week since I've blogged. Easy to let time pass when there's not so much to report.
I cross-trained a good bit last week, except for Thursday when I warmed up with Adriana on the track for 1600m before deciding a 3km fartlek was not happening for me. Adriana did a very nice fast one, though - she did 16:47!!! She is improving a lot, and would improve more if she had time to work out more frequently.
Saturday I intended to do some racewalking, while we were camping at Yellowstone National Park (we were there Friday-Sunday). However, when I woke I felt awful and knew it would be a waste of time. I contented myself with a bit of light hiking around the geyser basins.
Sunday I woke feeling a bit better and decided to do an easy 5K. Yellowstone is at altitude (7700ft, about 2360-2408m on my walk, according to my Garmin). The campground had gently rolling hills - enough to notice and affect my walk, for sure. I still managed 31:55 for 6:23/km with ave HR 148. Not great, but not awful. My legs hurt A LOT though. Seriously painful. Add in an 8-hr leisurely drive home through the Tetons, and it was not a pleasant leg experience. Garmin data here.
Yesterday I cross-trained on the elliptical and rode my bike to work. My legs felt a little better, but not great. I did an experiment though. I lifted some weights with my upper body only to see how my upper body muscles respond to training. Will they get as painful as my legs? It's mostly my glutes that hurt, so I wonder. It's just so odd. Anyway, I did dumbbell bench presses (only 25 lb each arm...weak!), rows on the machine (60 lb), upright rows (20 lb each arm), military press (17.5 lb each arm), bicep curls (15 lb each arm), and tricep extensions (12 lb each arm). 3 sets of 8-12 reps each exercise.
Today, not surprisingly, my arms are sore. Not ridiculously so, but definitely sore. We'll see how I recover. Normally I'm sore for up to 48-60 hrs post-workout for lifting, so we'll see.
My legs felt decent this morning - almost pain-free! - so I decided to go for a little walk. I did a nice 6K around Liberty Park, and the first 5K felt not-too-bad, and I got to 5K in 30:11. That was decent! But then my legs crapped out and the last km was a tough slog up the slight incline home. I finished in 36:52 for 6:09/km with ave HR 156 (yeah, I was pushing). Garmin data here. My legs feel OK right now - sore, but not too terrible. We'll see what tomorrow brings. I'd like to do a 3K fartlek Thursday if possible.
Oh, and I rode my bike to work today, after doing the 6K. That might not have been smart, but I had some GI distress after my walk and hung around the house too long trying to calm my insides, so I missed the bus and had to get to work somehow!
I cross-trained a good bit last week, except for Thursday when I warmed up with Adriana on the track for 1600m before deciding a 3km fartlek was not happening for me. Adriana did a very nice fast one, though - she did 16:47!!! She is improving a lot, and would improve more if she had time to work out more frequently.
Saturday I intended to do some racewalking, while we were camping at Yellowstone National Park (we were there Friday-Sunday). However, when I woke I felt awful and knew it would be a waste of time. I contented myself with a bit of light hiking around the geyser basins.
Sunday I woke feeling a bit better and decided to do an easy 5K. Yellowstone is at altitude (7700ft, about 2360-2408m on my walk, according to my Garmin). The campground had gently rolling hills - enough to notice and affect my walk, for sure. I still managed 31:55 for 6:23/km with ave HR 148. Not great, but not awful. My legs hurt A LOT though. Seriously painful. Add in an 8-hr leisurely drive home through the Tetons, and it was not a pleasant leg experience. Garmin data here.
Yesterday I cross-trained on the elliptical and rode my bike to work. My legs felt a little better, but not great. I did an experiment though. I lifted some weights with my upper body only to see how my upper body muscles respond to training. Will they get as painful as my legs? It's mostly my glutes that hurt, so I wonder. It's just so odd. Anyway, I did dumbbell bench presses (only 25 lb each arm...weak!), rows on the machine (60 lb), upright rows (20 lb each arm), military press (17.5 lb each arm), bicep curls (15 lb each arm), and tricep extensions (12 lb each arm). 3 sets of 8-12 reps each exercise.
Today, not surprisingly, my arms are sore. Not ridiculously so, but definitely sore. We'll see how I recover. Normally I'm sore for up to 48-60 hrs post-workout for lifting, so we'll see.
My legs felt decent this morning - almost pain-free! - so I decided to go for a little walk. I did a nice 6K around Liberty Park, and the first 5K felt not-too-bad, and I got to 5K in 30:11. That was decent! But then my legs crapped out and the last km was a tough slog up the slight incline home. I finished in 36:52 for 6:09/km with ave HR 156 (yeah, I was pushing). Garmin data here. My legs feel OK right now - sore, but not too terrible. We'll see what tomorrow brings. I'd like to do a 3K fartlek Thursday if possible.
Oh, and I rode my bike to work today, after doing the 6K. That might not have been smart, but I had some GI distress after my walk and hung around the house too long trying to calm my insides, so I missed the bus and had to get to work somehow!
Wednesday, May 22, 2013
the week so far
Monday: 24 hr post-race. I woke up not feeling too bad, so I drove to Fairmount Park where the race was and did 5.18km easy, at 6:25/km pace. It felt decent! Then we were in the car ALL DAY long (9am-9pm) driving home. Legs did OK as we stopped frequently to stretch, but still...yikes!
***
Tuesday: Decided a day of cross-training would be a good idea. Did 45 min elliptical and 30 min PT/strength training with Erin, and then biked to work. My legs actually felt great - very recovered!
***
Today: 10K with 2x5' bursts at 10K pace. My legs were quite tired - I think from the PT exercises, which is good. I need to keep working them and get my glutes stronger. Erin watched my technique and gave me a few really good pointers, mostly about the usual: avoid the lean and keep my arms back. I added in (mentally) moving my hips well and pushing through my toes. It was a great technique workout because I did get very tired and had to focus hard to maintain technique. I felt I'd be too tired to do the bursts, but Erin coaxed me into two 2' bursts, and then I did a third on the uphill about 7.5km - can't tell it's a burst because of the uphill but it was!
My legs are pretty tired now and I have an 8K fartlek tomorrow. But Erin reminded me today on my workout that each day is its own workout and it's not like I need to "save" anything for tomorrow. If I'm a bit slow on the speed work, so be it - it'll just be a harder workout but it'll make me stronger. Gulp!
Garmin data here. Total 1:02:50 for 6:17/km with ave HR 148.
***
Tuesday: Decided a day of cross-training would be a good idea. Did 45 min elliptical and 30 min PT/strength training with Erin, and then biked to work. My legs actually felt great - very recovered!
***
Today: 10K with 2x5' bursts at 10K pace. My legs were quite tired - I think from the PT exercises, which is good. I need to keep working them and get my glutes stronger. Erin watched my technique and gave me a few really good pointers, mostly about the usual: avoid the lean and keep my arms back. I added in (mentally) moving my hips well and pushing through my toes. It was a great technique workout because I did get very tired and had to focus hard to maintain technique. I felt I'd be too tired to do the bursts, but Erin coaxed me into two 2' bursts, and then I did a third on the uphill about 7.5km - can't tell it's a burst because of the uphill but it was!
My legs are pretty tired now and I have an 8K fartlek tomorrow. But Erin reminded me today on my workout that each day is its own workout and it's not like I need to "save" anything for tomorrow. If I'm a bit slow on the speed work, so be it - it'll just be a harder workout but it'll make me stronger. Gulp!
Garmin data here. Total 1:02:50 for 6:17/km with ave HR 148.
Saturday, April 27, 2013
cross-training; 15K
Yesterday I cross-trained. I did the elliptical for 35 min or so, and while I was at the gym I also did my PT exercises for my hip and Jim's exercises for my back. 2 min plank, 45 sec side plank each side with leg raises and hip dips, plank on each side rotating trunk towards ground 10x, jump-ups to bench activating toe push & glutes & core, hip hikes, bench press & overhead extensions & chest fly (2x10 each w/o pause, one-armed) with shoulders on ball and maintaining straight body position engaging glutes.
Then, because it was a really nice day, I biked to work and back for 35 min more cardio. Awesome. I ate really healthy food too :).
Noticed my hamstrings were sore from the track workout, esp. my left. Just muscle soreness not an injury, but it makes sense since the hamstrings don't get so much of a workout from the bike or elliptical. Getting back into RW shape hurts. Calves a bit sore too.
***
Today I woke with hamstrings still sore and hip tight. Rolled it all out on the medicine ball, chatted with Jim on Facebook because I was procrastinating going out (I knew it was going to be rough) and then got going. At least the weather was nice. OK, it wasn't nice. It was amazingly gorgeous this morning. It was about 45F (7C) when I started and 50F (10C) when I finished, and it was sunny and calm. Sooooooo nice after winter. We don't get that many gorgeous spring days here either, so I'm soaking it in while it lasts. It'll be cold and rainy (or snowy) soon enough.
The 15K...um yeah, it was bad. I was tired at 3.5k and texted Jim. He said I'd probably have to stop and to do what I could. Well...that made me determined to finish. I got mad that I have not been able to keep to any sort of a training schedule. I made a deal with myself that as long as I could keep my pace faster than 7 min/km I'd keep going. Otherwise I'd turn for home. That worked out OK, as I managed to do that all the way to 13.5km, but by then I was on my way home and there wasn't a faster way to get back. This 15K was just a slog, and I'd say I didn't mind so much because it was nice to be outside, but I'd be lying because it really just hurt. I mean, I did enjoy being outside, but the pain of the workout pretty much negated the enjoyment of outside. Oh well. I am done, and I did the whole thing, and I feel good about that.
My hamstrings felt fine other than being sore, and my hip did all right too. I'm glad to be recovering, and though I'm not 100% I'm definitely improving. Now if I could just get back into shape. This part of training is my least favorite - coming back from injury and the slog that it is to get going again.
5K split was about 31:15 and 10K was about 1:04:30 so it wasn't too awful until the last 5K, which was about 35 min...wow...ugly!
Total time: 1:39:27 for 6:38/km with ave HR 148. Garmin data here.
Then, because it was a really nice day, I biked to work and back for 35 min more cardio. Awesome. I ate really healthy food too :).
Noticed my hamstrings were sore from the track workout, esp. my left. Just muscle soreness not an injury, but it makes sense since the hamstrings don't get so much of a workout from the bike or elliptical. Getting back into RW shape hurts. Calves a bit sore too.
***
Today I woke with hamstrings still sore and hip tight. Rolled it all out on the medicine ball, chatted with Jim on Facebook because I was procrastinating going out (I knew it was going to be rough) and then got going. At least the weather was nice. OK, it wasn't nice. It was amazingly gorgeous this morning. It was about 45F (7C) when I started and 50F (10C) when I finished, and it was sunny and calm. Sooooooo nice after winter. We don't get that many gorgeous spring days here either, so I'm soaking it in while it lasts. It'll be cold and rainy (or snowy) soon enough.
The 15K...um yeah, it was bad. I was tired at 3.5k and texted Jim. He said I'd probably have to stop and to do what I could. Well...that made me determined to finish. I got mad that I have not been able to keep to any sort of a training schedule. I made a deal with myself that as long as I could keep my pace faster than 7 min/km I'd keep going. Otherwise I'd turn for home. That worked out OK, as I managed to do that all the way to 13.5km, but by then I was on my way home and there wasn't a faster way to get back. This 15K was just a slog, and I'd say I didn't mind so much because it was nice to be outside, but I'd be lying because it really just hurt. I mean, I did enjoy being outside, but the pain of the workout pretty much negated the enjoyment of outside. Oh well. I am done, and I did the whole thing, and I feel good about that.
My hamstrings felt fine other than being sore, and my hip did all right too. I'm glad to be recovering, and though I'm not 100% I'm definitely improving. Now if I could just get back into shape. This part of training is my least favorite - coming back from injury and the slog that it is to get going again.
5K split was about 31:15 and 10K was about 1:04:30 so it wasn't too awful until the last 5K, which was about 35 min...wow...ugly!
Total time: 1:39:27 for 6:38/km with ave HR 148. Garmin data here.
Tuesday, April 23, 2013
lots of cross-training
Yesterday I did the elliptical AND then rode my bike to and from work for a total of an hour of good cardio.
I also did lots of PT exercises and strength training exercises from my coach.
***
Today I was going to try 12K. I started walking and made it just a few steps when my shins started screaming. Yeah...they are still sore from the half marathon; the right more sore than the left, but still sore. I figured it was just the downhill at the start of my route, so I kept going until I got to 500m where it is flatter. Shins were still screaming. I stopped to stretch, considered what I should do, and turned back for home. I'm paranoid about shin pain since hurting my anterior tibialis a couple years ago just before the 15K in May, and I didn't want a repeat of this, so I decided to stop.
I went to the gym, did about 25 min on the stationary bike, and then 20 min on the elliptical. After that I got the kids to school and then biked to work (another 25 min of cardio). At least I got about the same amount of cardio that I would have from the 12K.
I'm hoping that my shins will permit 10K tomorrow. We'll see.
I also did lots of PT exercises and strength training exercises from my coach.
***
Today I was going to try 12K. I started walking and made it just a few steps when my shins started screaming. Yeah...they are still sore from the half marathon; the right more sore than the left, but still sore. I figured it was just the downhill at the start of my route, so I kept going until I got to 500m where it is flatter. Shins were still screaming. I stopped to stretch, considered what I should do, and turned back for home. I'm paranoid about shin pain since hurting my anterior tibialis a couple years ago just before the 15K in May, and I didn't want a repeat of this, so I decided to stop.
I went to the gym, did about 25 min on the stationary bike, and then 20 min on the elliptical. After that I got the kids to school and then biked to work (another 25 min of cardio). At least I got about the same amount of cardio that I would have from the 12K.
I'm hoping that my shins will permit 10K tomorrow. We'll see.
Wednesday, April 17, 2013
cross-training; weight training
I rode the stationary bike this morning for an hour. Yeah, I'd rather have been racewalking, but honestly it was kind of nice to be in a warm gym reading, because it was about 30F (-1C) and WINDY. Nasty windy. Brrrrrrrr. It's supposed to be colder tonight (24F) and still windy. Winter, GO AWAY already!
Tonight I did a whole bunch of weight training/PT exercises. I have enough equipment at home now to do all of them here, which was kind of nice! I have a medicine ball, and exercise ball, and several sets of small dumbbells (5 lb, 8 lb, 10 lb). 2 sets of the following:
1. Bench press, overhead extensions, chest flies (10 lb each arm) all in a row with shoulders on exercise ball and keeping back straight and glutes activated. Jim wants me to do this to work my back muscles, which he suspects may be weak.
2. Lying on floor on stomach, lifting alternate arm/leg with small weights (5 lb each arm).
3. Plank: regular plank (just 1 min after the previous exercise! Usually I do 2 min.), side plank lifting leg and then doing hip dips (45 sec each side with 8 leg lifts and 8 hip dips), side plank twisting torso toward ground (10 reps each side).
4. Lower abs: lying on back, hold exercise ball between feet and lift and lower, 15x.
5. Lunges around in a circle 3x: once w/o weight, once w/medicine ball overhead lifts, once w/medicine ball towards leg that is lunging.
6. Jump forward a few feet and up one stair, activating glutes and pushing off big toe and keeping core activated. 10-12x each leg.
7. Hip hikes 10-12x each leg.
8. One legged squats, 10-12x each leg.
Whew. I'm done now. Side benefit: gets rid of the after-dinner food cravings :).
Tomorrow morning I plan to try a fartlek again. My hip still feels a bit sore so I'm not sure what will happen.
Tonight I did a whole bunch of weight training/PT exercises. I have enough equipment at home now to do all of them here, which was kind of nice! I have a medicine ball, and exercise ball, and several sets of small dumbbells (5 lb, 8 lb, 10 lb). 2 sets of the following:
1. Bench press, overhead extensions, chest flies (10 lb each arm) all in a row with shoulders on exercise ball and keeping back straight and glutes activated. Jim wants me to do this to work my back muscles, which he suspects may be weak.
2. Lying on floor on stomach, lifting alternate arm/leg with small weights (5 lb each arm).
3. Plank: regular plank (just 1 min after the previous exercise! Usually I do 2 min.), side plank lifting leg and then doing hip dips (45 sec each side with 8 leg lifts and 8 hip dips), side plank twisting torso toward ground (10 reps each side).
4. Lower abs: lying on back, hold exercise ball between feet and lift and lower, 15x.
5. Lunges around in a circle 3x: once w/o weight, once w/medicine ball overhead lifts, once w/medicine ball towards leg that is lunging.
6. Jump forward a few feet and up one stair, activating glutes and pushing off big toe and keeping core activated. 10-12x each leg.
7. Hip hikes 10-12x each leg.
8. One legged squats, 10-12x each leg.
Whew. I'm done now. Side benefit: gets rid of the after-dinner food cravings :).
Tomorrow morning I plan to try a fartlek again. My hip still feels a bit sore so I'm not sure what will happen.
Tuesday, April 02, 2013
Cross-training
I cross-trained today, because I'd done a lot of km the last few days (well, a lot relatively speaking - since I've been injured). I did the bike for 50 minutes and also did a lot of PT exercises plus some weights and abs. Exciting. Actually, it was enjoyable because Kelly and I were on the bike right next to each other and we dreamed up this blog. Enjoy!
Wednesday, March 20, 2013
3x1km with breaks!
This morning I managed 3km! I started off warming up on the bike, then did a set of PT exercises (planks, side planks, lunges in all directions, step-downs with band around knees to keep glute med activated), and then I walked 1km (well, 5x211m so really 1055m) on the indoor track. I repeated my PT exercises and rolled out my right piriformis on a medicine ball to release the tightness that had accumulated from the walk, and then walked another km. Finally, I biked a bunch more, rolled out my piriformis, and then walked another km. I could feel it get a bit tight but it did not hurt - the first 1km it gave me a twinge or two of discomfort (1 of 10 on the pain scale?) but on the last two 1km I had no discomfort. I am quite happy about this!
Total biking/racewalking was 45 minutes; the racewalking laps were all 1:14-1:16 except the last one, which was 1:18 (yeah, I got tired - going to take a while to build up my endurance again).
***
In other good news, I'm going to see a Dr. Derek Parkes, a chiropractor who does ART tomorrow morning at 9. Yay! Found a good one (I hope!) here in town and I'm hoping he can continue the great work that Dr. Nelson Santos did on me in California.
Total biking/racewalking was 45 minutes; the racewalking laps were all 1:14-1:16 except the last one, which was 1:18 (yeah, I got tired - going to take a while to build up my endurance again).
***
In other good news, I'm going to see a Dr. Derek Parkes, a chiropractor who does ART tomorrow morning at 9. Yay! Found a good one (I hope!) here in town and I'm hoping he can continue the great work that Dr. Nelson Santos did on me in California.
Wednesday, February 20, 2013
cross-training & weights
Today: only 25 min elliptical (woke up a bit late). However, I did manage to go back to the gym tonight with Kelly to do weight training. We did 50 min of lifting with LOTS of exercises for gluteus medius (weak in both of us). Jim will be proud :).
Tomorrow morning I'm going to meet her at 6 am; it's snowing so she has to take her workout inside (12K kickdown), and I'm going to do the elliptical and also try some more walk/RW intervals, pain permitting.
I'm still feeling pretty down. I am trying to stay positive, but it's tough.
Tomorrow morning I'm going to meet her at 6 am; it's snowing so she has to take her workout inside (12K kickdown), and I'm going to do the elliptical and also try some more walk/RW intervals, pain permitting.
I'm still feeling pretty down. I am trying to stay positive, but it's tough.
Monday, February 18, 2013
getting by?
It's been a week since I've posted.
I've considered all kinds of posts. 1) The usual exercise posts. Boring because I've just been doing elliptical, bike, PT, and weight training. I guess these are no more boring than my typical RW posts. 2) Food-related. I've been doing better about eating in general but it's hard. As a stress eater, these circumstances are more challenging. 3) Mood-related. My mood has been all over the map. Sometimes up, more often down, but mostly just trying to keep perspective. I know this isn't that big of a deal in the scheme of things.
I've posted none of them, probably because it just seems like it takes too much energy.
I tried a few minutes on the treadmill on Friday and it wasn't good. I got off as soon as it started to hurt. I haven't racewalked in a week now, essentially. I tried racewalking a bit today around the indoor track and it was better than Friday but still a bit touchy. I might try some walk/RW intervals tomorrow. Maybe. I am not going to do anything that hurts even a little right now.
***
On the plus side, unrelated, is that I enjoyed the conference I attended for work on Friday & Saturday. I heard a lot of good talks, presented a poster, and enjoyed hanging out with scientist types. It did make me pretty tired, so I'm glad for the holiday today.
I've considered all kinds of posts. 1) The usual exercise posts. Boring because I've just been doing elliptical, bike, PT, and weight training. I guess these are no more boring than my typical RW posts. 2) Food-related. I've been doing better about eating in general but it's hard. As a stress eater, these circumstances are more challenging. 3) Mood-related. My mood has been all over the map. Sometimes up, more often down, but mostly just trying to keep perspective. I know this isn't that big of a deal in the scheme of things.
I've posted none of them, probably because it just seems like it takes too much energy.
I tried a few minutes on the treadmill on Friday and it wasn't good. I got off as soon as it started to hurt. I haven't racewalked in a week now, essentially. I tried racewalking a bit today around the indoor track and it was better than Friday but still a bit touchy. I might try some walk/RW intervals tomorrow. Maybe. I am not going to do anything that hurts even a little right now.
***
On the plus side, unrelated, is that I enjoyed the conference I attended for work on Friday & Saturday. I heard a lot of good talks, presented a poster, and enjoyed hanging out with scientist types. It did make me pretty tired, so I'm glad for the holiday today.
Saturday, February 09, 2013
plodding along
Yesterday: elliptical at the gym, weights with Kelly (abs, upper body, PT exercises). My friend Ollie had asked about what exercises I do. I have to do 1) planks (30-90 sec; doing 60 right now) x 3 sets 2) side planks (30-90 sec; doing 30 right now) x 3 sets, 3) clam shells with resistance band (gray) around my knees; to fatigue x 3 sets on each side, 4) one-legged bridges to fatigue x 3 sets each leg, 5) lateral walk with resistance band around feet (blue) + hands through gray band attached to post or other rigid object for core stability while I walk; to fatigue on each side x 3 sets, 6) step 90 degrees to right then back, then 90 degrees to left and back with knees slightly bent and core engaged; to fatigue on each side x 3 sets. My hips are trashed when I'm done with this routine! It's tough, but good for me. I'm to focus on keeping my core activated and my gluteus medius activated on all exercises.
Today: tried to walk with Kelly. Made it 1km and had to switch to alternating walk/RW because of pain. Did 6x(3 min walk/1.5 min RW) but the last one the RW was shorter because it hurt. Grrrrr. Also did 30 min elliptical to get in some cardio, and did my PT exercises. In addition, went to my Weight Watchers meeting and faced the music...had to pay for January since I never made it in, but weighed in at 155.2 lb, which could be worse. I can be up to 157.0 without paying, so that was semi-good news. At least I made weight...but I am 5-10 lb (2-4.5kg) above my racing weight. I'm trying really hard not to overeat, but it's very difficult because I'm a stress eater and it's pretty stressful right now with my injury.
I feel like my injury to the piriformis is not improving at all. I guess I have to be patient.
To top it off, I attended a baby shower this afternoon, and when I got in the car of the person I was riding with, the door closed on my right foot (parked in my driveway, which has a slight tilt because we're on a hill) and now it's quite painful and swollen and hurts to dorsiflex. Wonderful. Well, I can't RW anyway, so no matter I suppose. Bring it on, right?
Today: tried to walk with Kelly. Made it 1km and had to switch to alternating walk/RW because of pain. Did 6x(3 min walk/1.5 min RW) but the last one the RW was shorter because it hurt. Grrrrr. Also did 30 min elliptical to get in some cardio, and did my PT exercises. In addition, went to my Weight Watchers meeting and faced the music...had to pay for January since I never made it in, but weighed in at 155.2 lb, which could be worse. I can be up to 157.0 without paying, so that was semi-good news. At least I made weight...but I am 5-10 lb (2-4.5kg) above my racing weight. I'm trying really hard not to overeat, but it's very difficult because I'm a stress eater and it's pretty stressful right now with my injury.
I feel like my injury to the piriformis is not improving at all. I guess I have to be patient.
To top it off, I attended a baby shower this afternoon, and when I got in the car of the person I was riding with, the door closed on my right foot (parked in my driveway, which has a slight tilt because we're on a hill) and now it's quite painful and swollen and hurts to dorsiflex. Wonderful. Well, I can't RW anyway, so no matter I suppose. Bring it on, right?
Monday, December 10, 2012
10K kickdown
Met Kelly at 5:40am. It was cold (28F, -3ishC), dark, and snowing lightly. We are either tough or crazy or both. We met at Liberty Park to do the 10K kickdown starting on the south end of the park. We really must switch to the north end of the park - it's psychologically much easier because of the slight downhill you get on the last hard interval. Starting on the south end of the park, you have to do a slight uphill as part of your last hard interval. It hurts.
It hurt more today because I was tired for some reason. Nothing felt sore, but my walking just felt a bit stilted and uncomfortable. I knew I wouldn't be fast. I tried to psych myself up, to no avail. The first 5K was OK, and even up to 7.5K wasn't so bad, but the last 2.5K I had a lot of trouble going faster, and I was slow compared to what I can do when I'm feeling good. Still, it wasn't too awful, considering I felt lousy. Kelly did better than me, doing the last 2.5K about 10 seconds faster.
Here are my splits (2.5km):
15:34, 15:29, 14:48, 14:32. HR was up to 170, so I know I was working it.
Edited to add total time 60:23
Garmin data here.
***
Afterward I went home but I did do my glute exercises - 3 different ones. 3 sets each of one-legged getting up from chair (3x10 each leg) and also lunges front + back (3x10 each leg). 2 sets of step downs (2x10 each leg).
My glutes are quite sore/tired now! Tomorrow could be interesting...
It hurt more today because I was tired for some reason. Nothing felt sore, but my walking just felt a bit stilted and uncomfortable. I knew I wouldn't be fast. I tried to psych myself up, to no avail. The first 5K was OK, and even up to 7.5K wasn't so bad, but the last 2.5K I had a lot of trouble going faster, and I was slow compared to what I can do when I'm feeling good. Still, it wasn't too awful, considering I felt lousy. Kelly did better than me, doing the last 2.5K about 10 seconds faster.
Here are my splits (2.5km):
15:34, 15:29, 14:48, 14:32. HR was up to 170, so I know I was working it.
Edited to add total time 60:23
Garmin data here.
***
Afterward I went home but I did do my glute exercises - 3 different ones. 3 sets each of one-legged getting up from chair (3x10 each leg) and also lunges front + back (3x10 each leg). 2 sets of step downs (2x10 each leg).
My glutes are quite sore/tired now! Tomorrow could be interesting...
Thursday, November 29, 2012
5K fartlek - workout PR and new 5K PR!!!!!
I felt like there was a fast one inside today. I got up after a good night's sleep and my legs felt fresh after cross-training (45 min elliptical) yesterday. Plus Kelly was meeting me at the track and I knew she'd push me.
It was so nice and warm for the end of November - 44F (7C) and clear, with a slight breeze. I just wore capris and a long-sleeved shirt and gloves.
Kelly and I did our warm-up of 1600m plus strides, in 9:33. Then after a few dynamic drills and some good-natured whining about how we weren't in the mood for speed work so early (it was about 6:10 am by this point, and pitch black dark!), we got started.
We did the first 1km quite fast - in 5:18, with splits of 2:37 and 2:41. I felt good, though, and thought I could hold that pace for the workout. And we did! Our 500m medium effort intervals were all 2:55-2:57, and the rest of our fast 500s were 2:37-2:39. I knew by 3K that it was good, when we came through 3K in 16:30 (just 6 seconds off my 3K race PR!), and by 4K I knew I had a good shot at my 5K PR! Wooo hooo! Kelly was with me the whole time, though on the fast intervals she was a couple seconds faster on the last few (no more than 2 seconds, but definitely in front of me) and on the medium efforts I'd catch her again so we always started together. She finished about 2 seconds ahead of me, and I finished in 27:39, shaving 19 seconds off my 5K fartlek PR and 9 seconds off my previous 5K RACE PR!
My average heart rate was 160, which is about average for this workout. I really gave it my all at the end, knowing that I was close to a PR. Obviously I'm pretty happy with this workout :).
Garmin data here.
***
Because I'm insane, or stupid, or really because I don't want to be injured, I went to the gym afterward and did some lifting.
3x10 step downs on each leg (just barely touching tip of toe to ground - so weight was on the working leg each time)
3x10 military press with 20 lb dumbbells each arm
3x12 lateral walks with resistance band (for abductors)
3x10 row machine, 70 lb
3x10 tricep extensions, 12 lb dumbbells each arm
3x10 bicep curls, 15 lb dumbbells each arm
3x10 one-legged dead lifts, with 30 lb dumbbell (for balance and hamstrings - this is a great exercise)
Now, my rear end is killing me. But I feel virtuous :).
***
Food: mostly good, some bad. I have been eating lots better overall, though Tuesday night I slipped up and ate too much cheese and caramel popcorn :( (of all the stupid things to overeat...it's good but not THAT good and definitely not worth it...sigh). Still, I debriefed with my friend Gisela (my new food accountability partner) over lunch yesterday, recovered well from the slip (which is really what it's mostly about!) and yesterday was a great food day. Today is going well so far :).
It was so nice and warm for the end of November - 44F (7C) and clear, with a slight breeze. I just wore capris and a long-sleeved shirt and gloves.
Kelly and I did our warm-up of 1600m plus strides, in 9:33. Then after a few dynamic drills and some good-natured whining about how we weren't in the mood for speed work so early (it was about 6:10 am by this point, and pitch black dark!), we got started.
We did the first 1km quite fast - in 5:18, with splits of 2:37 and 2:41. I felt good, though, and thought I could hold that pace for the workout. And we did! Our 500m medium effort intervals were all 2:55-2:57, and the rest of our fast 500s were 2:37-2:39. I knew by 3K that it was good, when we came through 3K in 16:30 (just 6 seconds off my 3K race PR!), and by 4K I knew I had a good shot at my 5K PR! Wooo hooo! Kelly was with me the whole time, though on the fast intervals she was a couple seconds faster on the last few (no more than 2 seconds, but definitely in front of me) and on the medium efforts I'd catch her again so we always started together. She finished about 2 seconds ahead of me, and I finished in 27:39, shaving 19 seconds off my 5K fartlek PR and 9 seconds off my previous 5K RACE PR!
My average heart rate was 160, which is about average for this workout. I really gave it my all at the end, knowing that I was close to a PR. Obviously I'm pretty happy with this workout :).
Garmin data here.
***
Because I'm insane, or stupid, or really because I don't want to be injured, I went to the gym afterward and did some lifting.
3x10 step downs on each leg (just barely touching tip of toe to ground - so weight was on the working leg each time)
3x10 military press with 20 lb dumbbells each arm
3x12 lateral walks with resistance band (for abductors)
3x10 row machine, 70 lb
3x10 tricep extensions, 12 lb dumbbells each arm
3x10 bicep curls, 15 lb dumbbells each arm
3x10 one-legged dead lifts, with 30 lb dumbbell (for balance and hamstrings - this is a great exercise)
Now, my rear end is killing me. But I feel virtuous :).
***
Food: mostly good, some bad. I have been eating lots better overall, though Tuesday night I slipped up and ate too much cheese and caramel popcorn :( (of all the stupid things to overeat...it's good but not THAT good and definitely not worth it...sigh). Still, I debriefed with my friend Gisela (my new food accountability partner) over lunch yesterday, recovered well from the slip (which is really what it's mostly about!) and yesterday was a great food day. Today is going well so far :).
Monday, November 26, 2012
rest day; 10K w/2x5' bursts + weight training
Yesterday was a rest day :).
***
Today Kelly and I were to do 10K w/2x5' bursts. We met early at Liberty Park and got walking. First, though, I gave her a birthday + Christmas present combined (her birthday was yesterday). She was actually CARRYING a water bottle on Saturday for our 16K and I told her she was nuts :). In racewalking, your arms are too important to carry a water bottle. But she didn't have a fuel belt. Well, now she does :) and in hot pink too :).
Then we started walking, and she filled the bottles at the fountain in Liberty Park. We felt good this morning, especially Kelly! On the first 5' burst I felt great, but as usual on the second one I felt I was working pretty hard. Kelly was really pushing me on the second one - we did 2:50 for the first 500m! By the end we both still felt good, though we did slow down a fair amount. My legs were a little tired when I was done, but not too bad.
We finished in 1:02:09 for 6:13/km and my ave HR was 148. I dropped about 500m off of my Garmin by forgetting to push start again at a crosswalk, so the time is from Kelly's watch.
Garmin data here.
***
Then I drove to the gym to lift weights. My legs were OK after the walk but they are definitely tired now! I did 3 sets of 10 lunges on each leg - full lunges, back, then front as Jim told me, holding a 10-lb medicine ball. Ouch! I also did 3x10 sets of bench press, 3x12 abductors (gluteus medius, minimus, etc) on the hip machine, and 3x12 lat pull-downs with 70lb. Finally I did a few core exercises and stretched a bit. I think the 12K tomorrow might hurt :).
***
In other news, I've been eating terribly. Rotten. Horrible. Dessert has had my number. Well, on Saturday I had the worst WW weigh-in in a long time: 155.2 lb. That is not OK, because if I get to 157.0 I'll have to pay! Lifetime members attend free, and I really do not want to have to pay. I have kept my weight off for a long time and I know exactly what I need to do now. I just have to DO it.
I recommitted myself to my healthy lifestyle, and some practical steps:
1. Track all my food. Honestly.
2. Attend meetings more regularly. This will mean a later Saturday morning one when I have a long walk. Loren will have to help with the kids.
3. Sleep 8 hours per night. I know I'll miss this one sometimes due to work (hypoxia experiments), etc., but I am trying harder.
4. Spend less time on the computer and facebook at night and instead go to bed earlier and also spend a minimum of 20 minutes journaling/praying/reading scripture.
5. Keep accountable with Kelly (who is trying to quit soda) and Gisela (who would also like to lose some weight).
It's now Monday, and I've been doing great for the past 48 hours. I feel much better mentally. I'm confident I can turn it around.
***
Today Kelly and I were to do 10K w/2x5' bursts. We met early at Liberty Park and got walking. First, though, I gave her a birthday + Christmas present combined (her birthday was yesterday). She was actually CARRYING a water bottle on Saturday for our 16K and I told her she was nuts :). In racewalking, your arms are too important to carry a water bottle. But she didn't have a fuel belt. Well, now she does :) and in hot pink too :).
Then we started walking, and she filled the bottles at the fountain in Liberty Park. We felt good this morning, especially Kelly! On the first 5' burst I felt great, but as usual on the second one I felt I was working pretty hard. Kelly was really pushing me on the second one - we did 2:50 for the first 500m! By the end we both still felt good, though we did slow down a fair amount. My legs were a little tired when I was done, but not too bad.
We finished in 1:02:09 for 6:13/km and my ave HR was 148. I dropped about 500m off of my Garmin by forgetting to push start again at a crosswalk, so the time is from Kelly's watch.
Garmin data here.
***
Then I drove to the gym to lift weights. My legs were OK after the walk but they are definitely tired now! I did 3 sets of 10 lunges on each leg - full lunges, back, then front as Jim told me, holding a 10-lb medicine ball. Ouch! I also did 3x10 sets of bench press, 3x12 abductors (gluteus medius, minimus, etc) on the hip machine, and 3x12 lat pull-downs with 70lb. Finally I did a few core exercises and stretched a bit. I think the 12K tomorrow might hurt :).
***
In other news, I've been eating terribly. Rotten. Horrible. Dessert has had my number. Well, on Saturday I had the worst WW weigh-in in a long time: 155.2 lb. That is not OK, because if I get to 157.0 I'll have to pay! Lifetime members attend free, and I really do not want to have to pay. I have kept my weight off for a long time and I know exactly what I need to do now. I just have to DO it.
I recommitted myself to my healthy lifestyle, and some practical steps:
1. Track all my food. Honestly.
2. Attend meetings more regularly. This will mean a later Saturday morning one when I have a long walk. Loren will have to help with the kids.
3. Sleep 8 hours per night. I know I'll miss this one sometimes due to work (hypoxia experiments), etc., but I am trying harder.
4. Spend less time on the computer and facebook at night and instead go to bed earlier and also spend a minimum of 20 minutes journaling/praying/reading scripture.
5. Keep accountable with Kelly (who is trying to quit soda) and Gisela (who would also like to lose some weight).
It's now Monday, and I've been doing great for the past 48 hours. I feel much better mentally. I'm confident I can turn it around.
Saturday, November 17, 2012
long time no post
Oh my! I haven't posted since Election Day (November 6th!). Major oversight on my part. Well, I knew it had been a while, but I just didn't make it a priority since I haven't been training hard.
However, I have been training.
Here's what I've been up to:
Wed Nov 7: 30 min elliptical
Thurs Nov 8: 5K with Kelly in 30:24 (easy), hip was hurting a bit so then did 30 min elliptical.
Fri Nov 9: 50 min elliptical
Sat Nov 10: 8K in the snow! We had easily 2-3 inches on the ground, and it was snowing hard, and it was tough to racewalk through, but Kelly and I did 8K in 52:27 for 6:32/km which I thought was pretty good for those conditions.
Sun Nov 11: 45 min elliptical
Mon Nov 12: overslept = rest day
Tues Nov 13: 3K warm-up; 5K fartlek in 30:07 (at Kelly's pace; I could have gone faster but she was having a rough day so I stayed with her since it was her workout not mine); 2K cool-down to home.
Wed Nov 14: 8K in 51:07 with Kelly; 6:23/km. We were both a bit sore from the 5K fartlek and so were slow and a bit tired.
Thurs Nov 15: 10K with 2x5' bursts with Kelly; 6:21/km. Again, we were a little tired. I'm glad I'm easing back into things with Kelly. It makes it easier.
Fri Nov 16: 40 min elliptical
Sat Nov 17: 8K hilly with Kelly in 50:46 (6:10/km!). We did the route for the Cold Turkey race on Thanksgiving (Thursday this coming week) and it's pretty hilly. We added an extra km uphill since the Cold Turkey race is only 6K, but we still finished pretty fast for an easy effort.
Today after the workout w/Kelly we had a club racewalking clinic at the Olympic Oval. It was great fun to teach racewalking and watch people improve. I'm editing video now, but not sure I will post it here due to privacy concerns for the club members.
Oh, I neglected to say that I've been doing weight training (especially glutes) 2x per week. I'm working on getting that up to 3x/week but so far I've been a bit flaky.
However, I have been training.
Here's what I've been up to:
Wed Nov 7: 30 min elliptical
Thurs Nov 8: 5K with Kelly in 30:24 (easy), hip was hurting a bit so then did 30 min elliptical.
Fri Nov 9: 50 min elliptical
Sat Nov 10: 8K in the snow! We had easily 2-3 inches on the ground, and it was snowing hard, and it was tough to racewalk through, but Kelly and I did 8K in 52:27 for 6:32/km which I thought was pretty good for those conditions.
Sun Nov 11: 45 min elliptical
Mon Nov 12: overslept = rest day
Tues Nov 13: 3K warm-up; 5K fartlek in 30:07 (at Kelly's pace; I could have gone faster but she was having a rough day so I stayed with her since it was her workout not mine); 2K cool-down to home.
Wed Nov 14: 8K in 51:07 with Kelly; 6:23/km. We were both a bit sore from the 5K fartlek and so were slow and a bit tired.
Thurs Nov 15: 10K with 2x5' bursts with Kelly; 6:21/km. Again, we were a little tired. I'm glad I'm easing back into things with Kelly. It makes it easier.
Fri Nov 16: 40 min elliptical
Sat Nov 17: 8K hilly with Kelly in 50:46 (6:10/km!). We did the route for the Cold Turkey race on Thanksgiving (Thursday this coming week) and it's pretty hilly. We added an extra km uphill since the Cold Turkey race is only 6K, but we still finished pretty fast for an easy effort.
Today after the workout w/Kelly we had a club racewalking clinic at the Olympic Oval. It was great fun to teach racewalking and watch people improve. I'm editing video now, but not sure I will post it here due to privacy concerns for the club members.
Oh, I neglected to say that I've been doing weight training (especially glutes) 2x per week. I'm working on getting that up to 3x/week but so far I've been a bit flaky.
Saturday, August 11, 2012
cross-training Friday; 32km (20 miles) Saturday
Yesterday: 20 min stationary bike, then core/glutes, then biked to work and back home. Felt nice to bike again! My fingers are just now up to biking again, though it feels weird/stiff to grab the handlebars.
***
Today: 32km (20 miles). I got up at 4 am to watch the last part of the men's 50k walk in the Olympics. I loved watching Jared Tallent from Australia claim the silver medal - he walked so strong. So when I went out for my walk, I think I channeled my inner Jared :) and had a great walk! Seriously, I thought of Jared and how I'd seen him walk and how efficient he looked. I kept technique in my mind the whole time, and I felt strong.
I started off fast, but I felt well within myself and kept the pace well considering the heat. It was quite warm, as it has been. It was 69F (21C) to start, and 75F (24C) when I finished; that is not THAT warm but it was more humid than it has been - 60% to start and 50% when I finished. I felt pretty hot from 5km onward and when I refilled my water bottles at the fountain in Liberty Park I doused myself liberally with cold water. It helped but it was still hot. Despite the heat, I was strong through 30km (3:04:10) and then the last 2K was hard - I felt a bit lightheaded and just focused on finishing - I was a bit worried I'd collapse, actually. My legs were quite spent; no way I could have done 8k more today, but that's OK. I will be well-rested for the 40K and will be able to handle it better. This week I've had a lot of hard workouts so not surprising that after an effort like this morning's I'd be quite tired!
OK - I'm totally glued to the TV (just watched men's 5000m after watching women's 20K racewalk - 2 fabulous races!) - so need to finish this up.
Splits: 5K: 30:16, 30:27, 30:56, 30:48, 30:42, 30:59, last 2km 12:29. 8K: 48:36, 49:21, 49:01, 49:40.
Total: 3:16:38 for 6:09/km. No HR data because my monitor would not even register a signal :(. Good think I have a new one on order, but it won't be here for a week or so. I did check my HR manually a few times when I stopped to refill my water bottles, and it was about 150-156, where I'd expect for that effort in the heat.
This is my fastest 20-mile workout ever. I have done the distance faster in one race, the Mesquite Marathon, but that was a SERIOUS downhill and today was flat. I'm feeling really confident now! I hope the weather will cooperate and that I can walk a great 40K in less than a month now.
Garmin data here.
***
Today: 32km (20 miles). I got up at 4 am to watch the last part of the men's 50k walk in the Olympics. I loved watching Jared Tallent from Australia claim the silver medal - he walked so strong. So when I went out for my walk, I think I channeled my inner Jared :) and had a great walk! Seriously, I thought of Jared and how I'd seen him walk and how efficient he looked. I kept technique in my mind the whole time, and I felt strong.
I started off fast, but I felt well within myself and kept the pace well considering the heat. It was quite warm, as it has been. It was 69F (21C) to start, and 75F (24C) when I finished; that is not THAT warm but it was more humid than it has been - 60% to start and 50% when I finished. I felt pretty hot from 5km onward and when I refilled my water bottles at the fountain in Liberty Park I doused myself liberally with cold water. It helped but it was still hot. Despite the heat, I was strong through 30km (3:04:10) and then the last 2K was hard - I felt a bit lightheaded and just focused on finishing - I was a bit worried I'd collapse, actually. My legs were quite spent; no way I could have done 8k more today, but that's OK. I will be well-rested for the 40K and will be able to handle it better. This week I've had a lot of hard workouts so not surprising that after an effort like this morning's I'd be quite tired!
OK - I'm totally glued to the TV (just watched men's 5000m after watching women's 20K racewalk - 2 fabulous races!) - so need to finish this up.
Splits: 5K: 30:16, 30:27, 30:56, 30:48, 30:42, 30:59, last 2km 12:29. 8K: 48:36, 49:21, 49:01, 49:40.
Total: 3:16:38 for 6:09/km. No HR data because my monitor would not even register a signal :(. Good think I have a new one on order, but it won't be here for a week or so. I did check my HR manually a few times when I stopped to refill my water bottles, and it was about 150-156, where I'd expect for that effort in the heat.
This is my fastest 20-mile workout ever. I have done the distance faster in one race, the Mesquite Marathon, but that was a SERIOUS downhill and today was flat. I'm feeling really confident now! I hope the weather will cooperate and that I can walk a great 40K in less than a month now.
Garmin data here.
Wednesday, August 08, 2012
strength training; hilly 10K
Last night I did some glutes/core exercises for 30 min while the kids had figure skating lessons. I'm at least getting those in 2x/week now, which is better than none! I did 3 different glute exercises, repeating each several times. I also did 3-4 different core exercises, including plank, ball crunches, and ball passes.
***
I just had 10K easy today, so I decided to do a hilly route to help prepare for my hilly Portland-to-Coast legs in a few weeks. I think I did all right! It was 72F (22C) this morning when I left, but it was only 38% humidity. I got a bit warm, but not too bad.
The route I chose was essentially uphill for 5km then back down, and I felt good until maybe 7-8km, when my legs did get a little tired. I was faster coming down but not as much faster as I maybe should have been. Regardless, it's OK. I did 33:55 for the uphill 5K (155m uphill!) and 29:31 for the downhill 5K for a total of 1:03:26 (6:20/km).
My heart rate monitor is still wacky, but looks like it was low 150s-mid 150s uphill, and probably a bit lower on the downhill is my guess. I'm ordering a new heart rate monitor today, and I am NOT getting the crappy soft-strap model that came with this watch (Garmin Forerunner 210). I'm getting the old model w/more plastic, because it's obviously better. This is the second HRM that I've had with this watch because they replaced the first one that only lasted 3 months. Clearly a design flaw here, so I'm going back to the old style.
Garmin data here.
***
I just had 10K easy today, so I decided to do a hilly route to help prepare for my hilly Portland-to-Coast legs in a few weeks. I think I did all right! It was 72F (22C) this morning when I left, but it was only 38% humidity. I got a bit warm, but not too bad.
The route I chose was essentially uphill for 5km then back down, and I felt good until maybe 7-8km, when my legs did get a little tired. I was faster coming down but not as much faster as I maybe should have been. Regardless, it's OK. I did 33:55 for the uphill 5K (155m uphill!) and 29:31 for the downhill 5K for a total of 1:03:26 (6:20/km).
My heart rate monitor is still wacky, but looks like it was low 150s-mid 150s uphill, and probably a bit lower on the downhill is my guess. I'm ordering a new heart rate monitor today, and I am NOT getting the crappy soft-strap model that came with this watch (Garmin Forerunner 210). I'm getting the old model w/more plastic, because it's obviously better. This is the second HRM that I've had with this watch because they replaced the first one that only lasted 3 months. Clearly a design flaw here, so I'm going back to the old style.
Garmin data here.
Friday, August 03, 2012
cross-training; weights
Today was a cross-training day. The weather was the coolest it's been in a while for morning - 67F. Too bad I didn't have a walking workout scheduled.
I did 45 min on the elliptical and was hoping to watch the Olympics; however, on the NBC affiliate there was nothing but news :( despite the fact that there were live events available. Very annoying. Fortunately, I did bring a book to read instead.
Then I did some more glute exercises and core exercises and even a few arm exercises. I had woken up a bit early for once and had a bit of extra time to lift. My fingers are not well enough for much more than 10-12 lb dumbbells right now, but that worked out all right. I did triceps skull crushers, bench press machine (that was fine since you don't have to grip too strongly), and lateral raises for arms. For legs, I did step-downs, forward and back lunges, and one-legged getting up from a chair. I did two sets of the arm stuff and three of most of the leg things. I followed all that up with a good set of core exercises with Lisa.
Tomorrow: 32km. Have been very careful about my diet today. Hoping that will work out OK.
I did 45 min on the elliptical and was hoping to watch the Olympics; however, on the NBC affiliate there was nothing but news :( despite the fact that there were live events available. Very annoying. Fortunately, I did bring a book to read instead.
Then I did some more glute exercises and core exercises and even a few arm exercises. I had woken up a bit early for once and had a bit of extra time to lift. My fingers are not well enough for much more than 10-12 lb dumbbells right now, but that worked out all right. I did triceps skull crushers, bench press machine (that was fine since you don't have to grip too strongly), and lateral raises for arms. For legs, I did step-downs, forward and back lunges, and one-legged getting up from a chair. I did two sets of the arm stuff and three of most of the leg things. I followed all that up with a good set of core exercises with Lisa.
Tomorrow: 32km. Have been very careful about my diet today. Hoping that will work out OK.
Wednesday, August 01, 2012
15K; dietary thoughts
Last night I decided I'd really better get my butt in gear. Literally. I need to do my glute strength training and since my broken fingers incident I've been back in survival mode again and haven't done anything :(. So, at the gym while Michelle and Calvin were ice skating, I watched them from the balcony and did my glute exercises. I did 4 exercises: 1) prone on ball, cross legged, lift leg while pushing on other leg; 2) on my side on the ball bring leg back and forward to work gluteus medius and abductors; 3) forward and backward lunges; 4) one-legged getting up from chair (much easier w/my right leg...sigh...that's why I'm supposed to do these).
I also did core work: plank, russian twists with 10lb medicine ball, sit-ups on ball, and something else I don't remember now :).
***
I was a bit sore this morning but not too bad (yet). This morning's workout was 15k. It was hot; 75-77F (24-25C) and humid for here at 45% humidity. Tolerable, but definitely warm. I filled my water bottles and headed out. The first 5K (slight downhill) went great at 30:29; then I did tire a bit and oh, have I mentioned that it was warm? The next 5K was 31:38 and the last 5K (slight uphill) I managed a 31:41, which was good considering that my legs were quite tired, and oh, have I mentioned the heat?
Total: 1:33:49 for 6:15/km with ave HR 143. I drank 7 bottles = 56 oz or 1.568 liters, and still weighed 1 lb (.45kg) less than when I left, which was pretty good I think.
GI: a few cramps during the workout; when I got back home it was not pretty...
***
Dietary thoughts: So I've been trying this low FODMAP diet that a nutritionist did for one of Jim's other racewalkers, and it's supposed to help with GI distress. Plus I'm doing no dairy/lactose (as usual) and trying cutting out gluten as well. After a couple days of this I can say that it's not an easy diet to follow. I can't eat much variety. Plus it doesn't seem to be helping (yet), given today's issues. I'm going to give it some more time though. I don't seem to have many other options. Any suggestions are welcome.
Garmin data here.
I also did core work: plank, russian twists with 10lb medicine ball, sit-ups on ball, and something else I don't remember now :).
***
I was a bit sore this morning but not too bad (yet). This morning's workout was 15k. It was hot; 75-77F (24-25C) and humid for here at 45% humidity. Tolerable, but definitely warm. I filled my water bottles and headed out. The first 5K (slight downhill) went great at 30:29; then I did tire a bit and oh, have I mentioned that it was warm? The next 5K was 31:38 and the last 5K (slight uphill) I managed a 31:41, which was good considering that my legs were quite tired, and oh, have I mentioned the heat?
Total: 1:33:49 for 6:15/km with ave HR 143. I drank 7 bottles = 56 oz or 1.568 liters, and still weighed 1 lb (.45kg) less than when I left, which was pretty good I think.
GI: a few cramps during the workout; when I got back home it was not pretty...
***
Dietary thoughts: So I've been trying this low FODMAP diet that a nutritionist did for one of Jim's other racewalkers, and it's supposed to help with GI distress. Plus I'm doing no dairy/lactose (as usual) and trying cutting out gluten as well. After a couple days of this I can say that it's not an easy diet to follow. I can't eat much variety. Plus it doesn't seem to be helping (yet), given today's issues. I'm going to give it some more time though. I don't seem to have many other options. Any suggestions are welcome.
Garmin data here.
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