6K; gentle yoga

Today: Did 6K easy, and pain was a bit better than yesterday. 1-2/10; sometimes 1, sometimes 2, always tolerable. Slow, but that was OK. 6:39/km with ave HR 144, and legs felt reasonably fresh. I could've gone farther (not sure HOW far) but don't want to push things too much. I feel like right now I need to be conservative for a little longer.

Then I did yoga with Sarah, the hard DVD, but omitting any exercise that even began to feel like it was stretching my hamstring. Super conservative. It felt good.

Then hot tub for 20 minutes and relaxing in the sun :). Ahhhhh....

Now to drive home and go back to reality!

yoga; 10K

Yesterday: yoga, the hard DVD. Then was just sooooooo tired that I had to take a nap. There was no stopping it.

Today: 10k this morning, and I felt OK but was slow and somewhat sore in the hammy; pain was 2/10 but never more. I think the PT from Friday plus some of the yoga stretching is to blame for the sore hammy, though it wasn't *that* sore and feels fine now. Time was 6:41km for 1:06:58 with ave HR 144. Brought both dogs along and they were pretty good though Powder had some lagging/potty issues at the end.

After a busy work day and taking the car to the shop (routine inspection, oil change) and then taking Grace to violin, grocery shopping, and making dinner, I'm thrashed. Low energy tonight, with a pounding headache. I think I'll go to sleep early. My resting HR is nice and low so I doubt this is a relapse of the fatigue; maybe I have a virus of some sort? More rest should help.

8K; misc.

Sunday: I did the hard yoga DVD - all of it :). My muscles were VERY tired from the half marathon, and I could feel it when I did the yoga; I'm pretty sure much of that was because of the hilly course. Then we did some light hiking; probably about 2 miles of easy walking on trails in Arches National Park.

Monday: elliptical, and some PT, including jumping rope. My PT thinks that explosive calf strength will help, and I agree. The jumping rope is hard though - it's not just jumping rope, but also doing one-foot jumprope, alternating feet every 2 touches. It requires a lot of coordination; I'm still working on it. I had a lot of delayed onset muscle soreness, and was glad for the x-training.

Today: 8K with Sugar (no Calvin, no Powder). It was about 36F (2.2C) and snowing very lightly but the roads were essentially dry with a few puddles. I felt fine, and well-recovered - the muscle soreness is pretty much gone. I focused a lot on technique and enjoyed my walk. Total time was 52:17 for 6:32/km with ave HR 143, which is pretty good of late. Hopefully I'm going to turn the corner soon and pick up some speed. Pain was 1/10 at most - very well controlled and hamstring is feeling good.

Garmin data here.

not-quite-10K

Don't worry, I'm fine. I just 1) ran out of time, and 2) had very heavy legs. I almost made it but had to stop to get the kids to school.

First, yesterday: Yoga for runners, the hard DVD. Plus a whole lot of planks and PT exercises. Wore my legs out a bit...

Today: My legs were, unsurprisingly, tired and heavy after the DVD and the PT. So, yeah, I was slow, but I am not at all worried about that. I know in the long run this will make me much stronger and less injury-prone, so I'm totally fine with being slow for now. Because I was a little slow, and because I brought Calvin and he was slow getting ready, we had to cut it a little short to get him to school. As it was he was very nearly late.

The good news? My hamstring felt very good - pain was mostly nonexistent, and sometimes 1/10. Yay!

It snowed last night and was seasonable this morning at 1.1C (34F), and the roads were (thankfully) clear and wet but not slippery.

Total: 9.54km in 1:04:27 for 6:45/km with a nice low average HR of 142. 

decent 8K

Yesterday: Yoga for runners, the hard version, followed by lounging at Seaport Village and Coronado Island. Tough day ;). Flew home last night and managed to get to sleep by 11pm, which isn't too awful, but it was later than I'd have liked.

Today: when the alarm went off at 5:50-ish I wasn't at all ready to get out of bed (darn time zone thing - that is 4:50-ish in San Diego!). But I managed to get up and get out the door for 8K with Calvin and the dogs. That part was awesome. I love having company, and since Kelly isn't training with me much with all her wedding preparations, it is nice to have Calvin along (and we put on the SAME shirt, coincidentally! (our Cold Turkey 2014 shirts)). The weather was great too - warm! 6.1C (43F) and calm and cloudy. My legs were feeling a bit sore in the glutes from the yoga (good!) but it didn't seem to hurt my workout at all. In fact, Calvin noticed I was speedier today, and I was. Not that I was fast, but finally I did 6:30/km again! I did the 8K in 52:04 with ave HR 144; however, the HR would've been higher had I not had to stop FOUR (yes FOUR) times for dog poop pickup. Geez. Stupid dogs! It was like they saved up all weekend for me to come back and take them racewalking or something.

Oh, and some good news: pain level today was frequently ZERO, though it was also 1/10 for a good part of the walk. Still, it's better. I am working hard on technique every time I'm out there.

Garmin data here. 

yoga; 3K fartlek

Yesterday: After my 10k in the morning I did yoga in the afternoon with a new DVD I got. It was shorter, which is good, because my current one is about 1 hr 25 min and is just tooooooo looooonnnnng for me to do all the stretches at the end every time, though I do all the strength moves and can finish that part in about an hour. The new DVD was OK; the instructor didn't have nearly the explanations and directions of how to hold the poses correctly, and it wasn't as challenging as my other DVD. It was short though...20 minutes, with 3 different routines (each 20 min) one for pre-run, one for conditioning/strength training, and one for post-run. So it could be useful when I'm crunched for time, but otherwise the other one is a lot better.

Today: 3K fartlek. I didn't do the workout until late morning because I had to decorate my co-worker's bench and desk for his 40th birthday :). I got in really early to do it and then went home to help the kids get to school, then back to work to finish the job. The photos show the final product, which I thought was hilarious! Finally, after I did some "real" work and saw his amused reaction, I went to the gym on campus to use the indoor track. The weather was so very nice (50F? 10C?) that I wished I could use the outdoor track, but as usual, lanes 1-4 were blocked off for public use. Grrrr. But the indoor track was OK.

First I warmed up carefully: PT exercises, glute activation, then 5 laps gradually increasing speed on each lap. My hamstring felt pretty good.

I did the usual for a 3K fartlek there: 2 laps fast, 2 medium, 2 fast, 2 medium, 2 fast for 10 laps, or 2926m. My times were: 3:22.3, 3:40.6, 3:28.0, 3:42.9, and 3:25.8 which equates to 2:52.8, 3:08.5, 2:57.7, 3:10.4, and 2:55.8 for 500m equivalents. Total time: 17:40, which would be 18:07 for the full 3K. My average HR was low at 157; I gave it a hard effort but I think I'm just not neuromuscularly efficient right now. And hey, that's not as dreadfully awful as I was expecting. My hamstring hurt a little, with pain 1-2/10 about like my walks lately; a little more pain than yesterday, but really, not a big deal. I kept a little mantra going to help me remember to have good technique: "stand tall - go to Perth" (reminds me to keep posture straight, with strong core and no anterior pelvic tilt), "walk wide - go to Perth" (reminding me to keep stride width), "quick steps - go to Perth" (reminding me to keep a quick cadence). It must be working 'cause the pain was less, and when I went to PT a couple hours later, the treadmill with sensors revealed my stride is a bit wider (6 cm instead of 3 cm) and my cadence a little quicker. I still need to work on both, but it's better. He gave me new exercises to do - they're good, and tough.

Garmin data here. 

not at the 50K; yoga, elliptical

The 50K racewalk was in Santee, CA today, and I wasn't there. Again. Le sigh. Maybe in fall 2017.

It did motivate me to cross-train and do what I can now to get better so I can eventually do it again. I did my yoga DVD (it's getting easier, though still challenging and still leaves me a bit sore) which is awesome for strength, especially in hips, but all over. After coffee with my friend Sarah, I went to work and also to the gym and did the elliptical for 45 min. Came home and made dinner (leftovers) and am doing laundry; also helped Grace practice the violin. Haha, all this on my day "off".

8K? nope 7K

I basically ran out of time today; that, and pain a bit more than I've been experiencing over the past couple of weeks, and I decided to call it quits at 7km.

I procrastinated getting out of my warm bed. It is back to seasonal February temps in the morning (though right now it's nice and warm at 50F = 10C), and this morning it was 1.1C (34F) which isn't that cold, but it felt chilly because there was a little wind. My iPhone listed the wind chill at 21F.

Anyway, because I got up later than I should have, by the time I got to 4.5K it was a bit later than I wanted, so I turned around and called it at 7K instead of 8K. That wasn't the only reason though - yesterday at PT (which I'll discuss in a minute) I had a little pain while on the treadmill, and I also walked around a lot during the day - including in snowy slippery slush - and I think I aggravated things a bit.

In addition to all that, my Garmin couldn't find the satellites for about 1km of my walk. I stopped and waited for it for a few minutes (that I didn't have) and finally gave up, figuring I roughly know where 8km is anyway. Argh!

Total time was approximately 46:50 for approximately 7km for approximately 6:41/km. Whatever. Close enough.

Garmin data here. 

***

Yesterday: I had my first PT appointment at the run clinic. As usual, they were awesome. I say "as usual" because I saw this PT in 2013 when I had piriformis syndrome and he was really helpful. He actually moved away and then moved back here, and I didn't even know it! He's only been back for 2 weeks, so I was lucky to see him again.

I got on the treadmill for him and he recorded me with video and also used the analysis software on the treadmill, which records a ton of data about your gait. My anterior pelvic tilt is still there but he said it wasn't too bad. He still gave me some home exercises to do related to that. He's also concerned about 1) my stance width - my feet are too close together, though how close we aren't sure until he asks the treadmill people about how they calculate it, and 2) my cadence (too slow). So I have treadmill exercises for 1) with a mirror or video so that I can fix it with visual feedback, and am supposed to work on 2) with a metronome or my watch.

There's probably more I should mention, but I have a nasty cold (again! ugh!) and I'm tired and can't remember anything.

***

Oh, and on Wednesday afternoon I did yoga like I was supposed to :), but yesterday I didn't cross-train --- other than a LOT of walking. I take the bus to work, and then walked to my PT appt which was a good 20-min brisk walk in slushy snow, and then I walked back to the bus stop, which was another 10-15-min walk. I took a lot of steps, so I don't feel bad about sleeping late and not cross-training; my cold made me extra tired so I probably needed the rest.

yoga; elliptical

Cross-training today!

I know I need to do some strength training, so today was my second day of the "Yoga For Runners" DVD. It has some tough strength moves (lizard pose is really challenging; plus lunges, planks, warrior pose, etc. - with the instructor emphasizing good form and using your various hip muscles a LOT; lots of great stretching too - pigeon, etc.). Terrific. I felt worked again when I finished it, but still made myself go to the gym and do the elliptical for 45 min for some good cardio. Tomorrow: more racewalking, I hope! My hamstring was a little tender after the yoga, just like last time, but after the elliptical workout it felt totally fine. So all is well there. It was annoyed with me a bit this morning for sitting at the piano in church, but it was less bothersome than a few weeks ago, so that's progress.

When I got home from the gym, I made a terrific dinner (if I do say so myself!) for hubby, as my parents have the kids tonight. Steak (filet for me, NY for him) with mushrooms, shrimp cocktail, mashed Yukon Gold potatoes, asparagus with hollandaise sauce (I went light on that - watching my points!), and best of all, mini coconut cream pies for dessert. Mmmmmm! Good, saved lots of $, and peaceful and quiet in our new home; no restaurant crowds for the introverts :).

8K

Wednesday afternoon: I did my "Yoga For Runners" DVD. It's awesome but challenging. It really works your postural muscles - back, abs, glutes - and left me sore in a good way (I'm still sore today). I plan to keep doing this on Wednesday and on the weekend. Twice a week to stay strong! I'll add in a Pilates video too, soon I hope.

Thursday: elliptical for 40 min.

Today: Thankful for the small things: I did 8K today with pain of only 1/10, and felt really solid about my posture. Things clicked really well today. I was slow, but at least I was focused even though I was outside (in the icky murky polluted air - we've had the worst air quality in the US the past few days - ughhh!). I felt a moment of peace about things while I was out there, when the technique was clicking well, and I thought "hey, everything is going to be OK". I don't know if this is true or not, obviously, but it made me feel better to think it, so I'm going with it. I still have the Perth 2016 poster up on my fridge at home and at my desk at work to keep me motivated. The hardest part right now is mental.

Both dogs came along and so there were a few distractions, but that was OK. They entertain me and I always get a lot of looks with two big white dogs in tow.

8K in 54:53 for 6:51/km. Yeah, that's slow, but it is what it is. I am not giving up even if feel lousy. Must. Keep. Going. Garmin data here. 

Tomorrow I'll walk again. Maybe I can make it 10K? Not worried about pace, just good posture, good form, and getting my hamstring better ASAP. I can tell it's better than it was a couple weeks ago because the sciatica is gone. No more confusing referred piriformis pain :). So, that's something. I'm choosing to think that is progress.

Weight Watchers is tomorrow. I have had a decent food week; not sure if the scale will move, but eventually it will if I keep on track. It will be good to attend the meeting anyway.

workout fail….

I went to the track this morning. The weather was good - 40F (4C) and light breeze. I was not good. 4 laps of warm-up and I was glacially slow (10:36) and felt like my legs were made of bricks. Plus my right piriformis was bothering me. It was one of those days when I felt it would be super risky to try the workout. I was quite concerned I'd pull something, and there was no way this was going to turn out well. I'm just not recovering well from the 5K. Pathetic. I wonder if this is a last vestige of whatever illness I have had?

Mentally, I wasn't there either. I can't explain it but I just woke up grumpy and out of sorts, imagining crazy stuff. Our dog has completely stopped eating, and I'm imagining finding her dead somewhere in the house or the kids finding her, and then my mind wanders to horrible what-ifs about the kids, etc. It was bad.

I went home and did a good yoga workout instead to try and strengthen my hips. I've been neglecting strength training and it's showing.

I'm sorry coach. 5 workouts this week isn't going to happen :(. Maybe next week my recovery will be better.

core, yoga, 8K

Yesterday morning after my 3K fartlek I did a bunch of core work: sit-ups on exercise ball, Russian twists with 8-pound medicine ball for obliques, V-sits, and planks + side planks.

In the afternoon after work, I did my yoga DVD again - it was a bit easier this time but still challenging and it definitely left me a bit sore.

***

This morning I woke with some well-deserved soreness from the 3K fartlek + yoga. Mostly normal muscle soreness; possibly a bit of the weird soreness mixed in - hard to tell. That's good - if it wasn't hard to tell then I probably overdid it, but as it is, I think I got it about right. I knew the yoga + core would tire me a bit and make me slower on my 8K this morning but I also know that I need the strength more than the speed right now. Jim says I need to focus on my technique most of all and not worry about the speed, as it will come. I repeated that to myself this morning and thus had a lovely workout even though my legs were sore and I was obviously a bit slower than I'd like. I kept telling myself "I have to do this technique work and strength work so that I'll be a better 50K walker down the road, so I won't get injured, and so I can walk half marathons in a few months."

I worked VERY hard on my technique today. Posture #1 - remembering all the great posture stuff from my yoga DVD and incorporating into my RW. Then, weight back, allow hips to rotate, keep arms from sideways motion, drive arms back, don't "play the piano" by allowing arms to be too far in front, and then back to posture. Oh, yes, and widen stance a bit, be sure to get a good toe-off, watch those knees, etc. Quite the task of concentration, let me assure you. It's one of the things I love and hate about racewalking!

Anyway - some totals. 8K in 53:32 for about 6:41/km with ave HR146. And how did I feel? Legs sore and a bit heavy, but felt decent until the last 1-1.5km when it became a bit tougher and I just allowed myself to go slowly and focus focus focus on technique.

Garmin data here.

8K

Super quick 2 min blog.

Yesterday: yoga DVD. AWESOME! It was so fantastic. Lots of great strength moves targeting all the key muscles I need to work on. Great. It's called Christine Felstead's yoga for runners, intermediate level. My brother recommended it and now I do too. I plan to do this a lot. Side effect: I'm a bit sore today :) but in a good way.

Today: 8K with 3x3' bursts. Cold but clear at 25F. Went well. I felt great and strong all the way to 7K or so and my bursts were good. 3:02, then 3:00 for 500m and the last burst was the best - so proud of it! - at 2:53. Ha! Take that, fatigue! The last year has been crappy but this workout was decent and shows I'm on the mend. After that it was uphill and I did slow a lot but not a big deal. The other great thing is that I can really feel my technique is getting solid and improving. I hope that is true when I videotape, but I feel a huge difference.

Garmin data here: 50:54 for 8K (6:21/km) with ave HR 151. You can see where the bursts were on the HR graph :).

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.