Axial section - the right leg is actually at the LEFT of this picture, and you can see the white inflammation on the top of the shin; much brighter than corresponding area of L shin. Pretty cool...but yeah, not so cool.
Thursday, May 26, 2011
MRI photos
Sagittal section - inflammation appears white, in the front of lower shin
Axial section - the right leg is actually at the LEFT of this picture, and you can see the white inflammation on the top of the shin; much brighter than corresponding area of L shin. Pretty cool...but yeah, not so cool.
Axial section - the right leg is actually at the LEFT of this picture, and you can see the white inflammation on the top of the shin; much brighter than corresponding area of L shin. Pretty cool...but yeah, not so cool.
cross-training; MRI results at last
This morning I did the elliptical for 45 minutes. It felt fine.
***
MRI results are here! Good news - no stress fracture. It's a tibialis anterior muscle strain, along with a little tendonitis along the junction of the tibialis anterior and its tendon. Here's the radiology report:
Treatment? My doctor says physical therapy, walking boot for 3-4 weeks when not training, and hold off training for a bit longer, though I can get back into it hopefully in the next couple of weeks. She says cross-training is perfectly fine (oh yay!). I'm glad that I will be able to do the World Masters, though I won't be as fast as I could have been. Oh well, them's the berries.
Here's my new fashion accessory:
***
MRI results are here! Good news - no stress fracture. It's a tibialis anterior muscle strain, along with a little tendonitis along the junction of the tibialis anterior and its tendon. Here's the radiology report:
Treatment? My doctor says physical therapy, walking boot for 3-4 weeks when not training, and hold off training for a bit longer, though I can get back into it hopefully in the next couple of weeks. She says cross-training is perfectly fine (oh yay!). I'm glad that I will be able to do the World Masters, though I won't be as fast as I could have been. Oh well, them's the berries.
Here's my new fashion accessory:
Wednesday, May 25, 2011
still waiting and cross training
I called my doctor's office at 4:45 pm hoping they'd have the results of the MRI, but the doc and staff had left for the day. Grrrr! They took a msg for me and said they'd call tomorrow. So, I'm still waiting.
***
I did go to the gym tonight and get on the elliptical. I felt like such a slug for not working out this morning and finally knew I had to do SOMETHING. I did 45 min on the elliptical while watching high school boys' ice hockey and reading a book ("Outliers" by Malcolm Gladwell - highly recommend).
Photo of the ice rink at the gym that I watched the hockey on:
Some of the cardio equipment at the gym (just to the left of it is the ice rink, with a glass wall so you can see the action).
***
I did go to the gym tonight and get on the elliptical. I felt like such a slug for not working out this morning and finally knew I had to do SOMETHING. I did 45 min on the elliptical while watching high school boys' ice hockey and reading a book ("Outliers" by Malcolm Gladwell - highly recommend).
Photo of the ice rink at the gym that I watched the hockey on:
Some of the cardio equipment at the gym (just to the left of it is the ice rink, with a glass wall so you can see the action).
no news yet...concert pics instead!
No news on the leg yet. Had the MRI at 7 am; thinking I might call the doc and find out if they know anything yet.
***
Meanwhile, a blog post on the U2 concert. It was an amazing experience - the lights, the sound, the set - incredible! I like U2 a lot, though I'm not a die-hard fan like my husband. I still had a great time at this terrific performance. It would have been better if I wasn't so tired and cold (it was in the low 50s but slightly windy and I didn't dress warmly enough for sitting/standing a lot). It was quite a show, though, and I don't regret going at all, even though we didn't get home until almost midnight. With my MRI at 7 am, I didn't get in a workout (yet). I'm thinking to go to the gym tonight for a little elliptical.
More pictures here.
***
Meanwhile, a blog post on the U2 concert. It was an amazing experience - the lights, the sound, the set - incredible! I like U2 a lot, though I'm not a die-hard fan like my husband. I still had a great time at this terrific performance. It would have been better if I wasn't so tired and cold (it was in the low 50s but slightly windy and I didn't dress warmly enough for sitting/standing a lot). It was quite a show, though, and I don't regret going at all, even though we didn't get home until almost midnight. With my MRI at 7 am, I didn't get in a workout (yet). I'm thinking to go to the gym tonight for a little elliptical.
More pictures here.
Tuesday, May 24, 2011
rest day; doctor visit
Today ended up being a rest day. I just could not get out of bed at 4:30 am...sigh...
I went to the doc and she says she thinks it's either a tear in my anterior tibialis or a stress fracture in my tibia. The treatment for each is quite different - PT or rest/immobilization, respectively. So, I really need to have an MRI to see which it is. Oh yay. It's scheduled for 7 am tomorrow.
My shin still hurts. It bugged me walking out to the car on the way to my appointment. Of course I was walking fast because I was on the edge of being late, and Loren was counting on me for a ride to the doc too, as he had an appt at the same time in the same building for an injection in his back for his disc problem. He is feeling much better now :). Me? Not so much. Hoping to squeeze in a quick nap before the U2 concert tonight.
I went to the doc and she says she thinks it's either a tear in my anterior tibialis or a stress fracture in my tibia. The treatment for each is quite different - PT or rest/immobilization, respectively. So, I really need to have an MRI to see which it is. Oh yay. It's scheduled for 7 am tomorrow.
My shin still hurts. It bugged me walking out to the car on the way to my appointment. Of course I was walking fast because I was on the edge of being late, and Loren was counting on me for a ride to the doc too, as he had an appt at the same time in the same building for an injection in his back for his disc problem. He is feeling much better now :). Me? Not so much. Hoping to squeeze in a quick nap before the U2 concert tonight.
Monday, May 23, 2011
Broken record
This blog is beginning to sound like a broken record.
Shin still hurts. Still can't racewalk. Did the elliptical 1 hr yesterday (8.25 miles) and 30 min today (got up late, and had to be at work early).
Tomorrow may be a rest day due to schedule weirdness - if I can get up early enough I will do the elliptical before I have to be at work at 6:30 am (yup, 6:30...wheee). Then I have to leave work at 9:30 am to take myself and Loren to dr appts - me for my shin, Loren for a steroid injection in his back for a bulging disc. Hopefully I'll get back to work late morning and can finish everything up and get a bit of a nap, because we are going to see U2 tomorrow night :).
Shin still hurts. Still can't racewalk. Did the elliptical 1 hr yesterday (8.25 miles) and 30 min today (got up late, and had to be at work early).
Tomorrow may be a rest day due to schedule weirdness - if I can get up early enough I will do the elliptical before I have to be at work at 6:30 am (yup, 6:30...wheee). Then I have to leave work at 9:30 am to take myself and Loren to dr appts - me for my shin, Loren for a steroid injection in his back for a bulging disc. Hopefully I'll get back to work late morning and can finish everything up and get a bit of a nap, because we are going to see U2 tomorrow night :).
Saturday, May 21, 2011
yup, you guessed it...more cross-training
Last night and this morning I was in Ogden with my friend Sarah for the Ogden half marathon, which I was registered for but did not do. Sadly, my shin is just too sore to think about a half marathon right now. Yeah, it's only 21.1km, but right now, I can barely walk 1-2km just regular walking, never mind racewalking.
I planned to work out in the fitness room at the hotel while Sarah raced. I dropped her off at 5:30 for the bus to the start line, then drove back to the hotel. Unfortunately, they would not open the fitness room until 8 am because it's right next to a room, and they said it would bother the occupants. Grrrr. Poor design! But I actually was able to fall back asleep once I got back to our room, and I got up just before 8 to go to work out. They had a recumbent bike, a treadmill (sign "Out of Order" and written underneath "Go run a marathon!" which I thought was hilarious!), a manual stair stepper, and a very small set of weights. I got on the recumbent bike, and it had serious issues. The #6-9 didn't work on the touch pad, and so getting a reasonable level to work out at was not easy - I really wanted to use level 7-8, but was stuck with 5 or 10. I chose 10, but it was tough going, and the fastest I could bike was about 55-60 rpm. Not great, but a workout nonetheless. Of course by the time I figured all of that out I only had 35 min left to work out before I had to leave to shower quickly and go see Sarah finish the race. Annoying!
I drove to the race finish, had a hard time finding parking, and walked about 4-5 blocks to the finish area to cheer her on. She came by within 5-10 min, and she finished with a fabulous new PR of approximately 2:07 (she is a runner)!!!! WOW! Her previous PR was about 2:23 (?) so this was huge! I was really happy for her!
After checking out of the hotel, we enjoyed breakfast at CJ's, a diner-type place in Ogden off the 12th street exit, before returning home to Salt Lake and the busyness of the rest of the day, which for me meant teaching 3 piano lessons, making fruit salad & green salad for a picnic potluck, and attending said picnic with kids, husband, and parents. It was Calvin's school picnic, and a great time was had by all: food, soccer, lawn games including the limbo (! fun!), and pinatas for the kids. Awesome. But tiring.
Then I still had to mow the lawn. Luckily it was still light out, since the sun is setting nice & late these days. The lawn was ridiculously out-of-control long, because Loren threw his back out and couldn't mow last weekend when it was nice, and I was out of town racing. Then this week it literally rained daily from Mon-Fri and there was no mowing. So it HAD to be done, especially because the rain is supposed to start up again tomorrow and continue for several days. Oh joy. Anyway, by the time I mowed and edged the lawn it was almost 9 pm. Whew. My shin was hurting so I iced it while reading to Calvin.
I'm tired. Good night!
I planned to work out in the fitness room at the hotel while Sarah raced. I dropped her off at 5:30 for the bus to the start line, then drove back to the hotel. Unfortunately, they would not open the fitness room until 8 am because it's right next to a room, and they said it would bother the occupants. Grrrr. Poor design! But I actually was able to fall back asleep once I got back to our room, and I got up just before 8 to go to work out. They had a recumbent bike, a treadmill (sign "Out of Order" and written underneath "Go run a marathon!" which I thought was hilarious!), a manual stair stepper, and a very small set of weights. I got on the recumbent bike, and it had serious issues. The #6-9 didn't work on the touch pad, and so getting a reasonable level to work out at was not easy - I really wanted to use level 7-8, but was stuck with 5 or 10. I chose 10, but it was tough going, and the fastest I could bike was about 55-60 rpm. Not great, but a workout nonetheless. Of course by the time I figured all of that out I only had 35 min left to work out before I had to leave to shower quickly and go see Sarah finish the race. Annoying!
I drove to the race finish, had a hard time finding parking, and walked about 4-5 blocks to the finish area to cheer her on. She came by within 5-10 min, and she finished with a fabulous new PR of approximately 2:07 (she is a runner)!!!! WOW! Her previous PR was about 2:23 (?) so this was huge! I was really happy for her!
After checking out of the hotel, we enjoyed breakfast at CJ's, a diner-type place in Ogden off the 12th street exit, before returning home to Salt Lake and the busyness of the rest of the day, which for me meant teaching 3 piano lessons, making fruit salad & green salad for a picnic potluck, and attending said picnic with kids, husband, and parents. It was Calvin's school picnic, and a great time was had by all: food, soccer, lawn games including the limbo (! fun!), and pinatas for the kids. Awesome. But tiring.
Then I still had to mow the lawn. Luckily it was still light out, since the sun is setting nice & late these days. The lawn was ridiculously out-of-control long, because Loren threw his back out and couldn't mow last weekend when it was nice, and I was out of town racing. Then this week it literally rained daily from Mon-Fri and there was no mowing. So it HAD to be done, especially because the rain is supposed to start up again tomorrow and continue for several days. Oh joy. Anyway, by the time I mowed and edged the lawn it was almost 9 pm. Whew. My shin was hurting so I iced it while reading to Calvin.
I'm tired. Good night!
Friday, May 20, 2011
more cross-training
I did the elliptical for 45 min yesterday. I woke a bit late and that's all I could squeeze in. I've been quite tired this week and forgetful as well. I have overscheduled myself a couple times and also forgotten some important stuff that I was supposed to do for work. Fortunately, people have been pretty understanding.
***
Injury update: I'm still sore when just walking, but I'm not limping and I can make it to my car from work without much pain now, just a bit of soreness. I'm better enough that I keep forgetting to ice it. However, I know I'm not ready to racewalk again yet.
***
Today: I woke up late and didn't make it to the gym. We had a loud thunderstorm at 4 am and my dog woke me up (the thunder didn't!). She was scared and whining. I was able to fall back asleep and then overslept my alarm. Grrrrrrr. I'm thinking of leaving work a bit early this afternoon (I work until 5-5:30 pm on the Fridays I work) to go to the gym and do some elliptical. Sounds nice right now.
***
Tonight I'm going to Ogden with my friend Sarah. We are both registered for the Ogden Half Marathon, but obviously I'm not doing it. We'll just have a girls' night out and I'll cheer her to the finish line.
***
Injury update: I'm still sore when just walking, but I'm not limping and I can make it to my car from work without much pain now, just a bit of soreness. I'm better enough that I keep forgetting to ice it. However, I know I'm not ready to racewalk again yet.
***
Today: I woke up late and didn't make it to the gym. We had a loud thunderstorm at 4 am and my dog woke me up (the thunder didn't!). She was scared and whining. I was able to fall back asleep and then overslept my alarm. Grrrrrrr. I'm thinking of leaving work a bit early this afternoon (I work until 5-5:30 pm on the Fridays I work) to go to the gym and do some elliptical. Sounds nice right now.
***
Tonight I'm going to Ogden with my friend Sarah. We are both registered for the Ogden Half Marathon, but obviously I'm not doing it. We'll just have a girls' night out and I'll cheer her to the finish line.
Wednesday, May 18, 2011
cross-training
I cross-trained again today; elliptical, for 1 hour. Then I did some core work with Lisa, but no weights. I'll try to get up early enough on Friday to do both.
My shin/ankle/whatever feels better today. If it was, say 25% of normal yesterday, it's probably at about 50-60% of normal today. That's a big improvement. Still, it hurts, and walking to and from my car 0.5 mile each way hurts by the end.
My shin/ankle/whatever feels better today. If it was, say 25% of normal yesterday, it's probably at about 50-60% of normal today. That's a big improvement. Still, it hurts, and walking to and from my car 0.5 mile each way hurts by the end.
Tuesday, May 17, 2011
snow, and other random thoughts
It snowed today. It didn't stick, and I'm not sure it snowed lower in the valley, but it did snow up at the U, where I work. Here are some pictures (sorry, taken w/my cell phone so not the best quality!):
Here's the view from the courtyard I can see out the window by my bench in the lab:
Laboratory humor - the temperature control in the various buildings is, well, primitive at best. They are old (40-50 yr?) and university budgets are not what they used to be. Anyway, someone in the microscopy core had a little fun mocking the extremes in the hallway and various microscope rooms. Actually, it's not much of an exaggeration, come to think of it. Enjoy!
And finally, while the weather leaves a bit to be desired here, it IS very beautiful. This photo was taken on Saturday when I was timing our club race at Daybreak, in South Jordan.
Here's the view from the courtyard I can see out the window by my bench in the lab:
Laboratory humor - the temperature control in the various buildings is, well, primitive at best. They are old (40-50 yr?) and university budgets are not what they used to be. Anyway, someone in the microscopy core had a little fun mocking the extremes in the hallway and various microscope rooms. Actually, it's not much of an exaggeration, come to think of it. Enjoy!
And finally, while the weather leaves a bit to be desired here, it IS very beautiful. This photo was taken on Saturday when I was timing our club race at Daybreak, in South Jordan.
rest day
I slept poorly last night (so now I'm having a coffee and a small lavender chocolate cupcake at Diva's, trying to stay awake!), because my leg was hurting and woke me up several times. It was pretty bad this morning, but after I iced it at lunch, it felt a lot better. I hope it is mending again, and I just have to baby it until it's all the way better. I did make a doctor appointment for next Tuesday, which I will cancel if it is feeling good by then.
I'm taking a rest day today, though, and feeling sluggish in a good kind of way. Maybe I'll even go to bed early tonight :).
Come join me for a coffee and cupcake. Here's today's selection:
I'm taking a rest day today, though, and feeling sluggish in a good kind of way. Maybe I'll even go to bed early tonight :).
Come join me for a coffee and cupcake. Here's today's selection:
Monday, May 16, 2011
cross-training
Today I thought about resting, but I woke up at 5:30 - BOING! and figured I might as well hit the gym since I was awake. I did the elliptical, since it is the only pain-free thing I can do right now. Swimming would hurt, and biking hurts (the pulling up motion in spinning or stationary biking is painful). The elliptical does not hurt at all, happily, so I did it for 45 min this morning.
Unfortunately, the pain is about the same as last night - not good. I limp when I walk, and I'm quite slow. The pain is in the front of my ankle and in my lower shin; it is sensitive to touch and feels a tiny bit swollen in front of the ankle. I'm icing it, taking anti-inflammatories, etc., but I'm at work so probably not resting it enough. And I parked in the far away parking today, figuring I'd make it. I did, but it hurt, and I was very very slow getting in today.
Still, it was worth it...continuing to savor the fun from yesterday :).
***
Oh, one more detail from the race. I forgot to bring my HR monitor chest strap, so I had NO HR data at all for the race, and I had to go by feel. I wonder if I would have pushed harder in the middle 5K if I'd had HR data? Or not? It was pretty annoying not knowing my HR, but I did fine anyway. I generally have a pretty good idea of where it's at, but I like having it - it helps!
Unfortunately, the pain is about the same as last night - not good. I limp when I walk, and I'm quite slow. The pain is in the front of my ankle and in my lower shin; it is sensitive to touch and feels a tiny bit swollen in front of the ankle. I'm icing it, taking anti-inflammatories, etc., but I'm at work so probably not resting it enough. And I parked in the far away parking today, figuring I'd make it. I did, but it hurt, and I was very very slow getting in today.
Still, it was worth it...continuing to savor the fun from yesterday :).
***
Oh, one more detail from the race. I forgot to bring my HR monitor chest strap, so I had NO HR data at all for the race, and I had to go by feel. I wonder if I would have pushed harder in the middle 5K if I'd had HR data? Or not? It was pretty annoying not knowing my HR, but I did fine anyway. I generally have a pretty good idea of where it's at, but I like having it - it helps!
Sunday, May 15, 2011
Bling & loot :)
Here's the bling and the loot from the race. Bling: 4 medals - 2 in open division (all ages), silver medals for 2nd place in Nationals and Regionals behind Lauren Forgues who is an elite RWer, and then gold medals in Nationals and Regionals for female 40-44 age group and national champion patch for my age group. Loot: certificate showing I won $50 for 3rd place from Inland Empire Walkers - behind Rachel (Canadian, so did not displace me in the USATF medals, but she did win the race and the top prize $ from the club hosting the race) and Lauren.
more on the 15K national championships
Photos - race photos, early lap, 2nd to last lap, and finish; then with Norm at the finish
My shin was sore on Saturday and I contemplated not going to the race, but there was a $150 change fee for my flight, so I decided I'd better go. I'm glad I did!
On Saturday night I decided I might as well start the race, because I could always pull out if the pain got too bad. My coach said that if I felt the pain was holding me back (speed-wise) then I should quit. That never happened, thankfully, and so I was able to finish :).
The weather was perfect. It was 54F (12C) and overcast. It was raining lightly before the start, but it stopped. During the race it drizzled on and off, but it didn't actually make me wet - just cooled me off a bit, and felt good. As I do when it's above 50F, I wore shorts and a short-sleeved shirt.
I started near the front since it was not chip timed. I did the first mile in 9:28, which was a little fast, but close to where I wanted to be (I was thinking more like 9:40), and my shin felt fine. In fact, the shin felt fine through 3K and then it did start to hurt a little bit. It hurt more as the race progressed, but never slowed me that I could tell. My splits are a bit crazy because instead of using the auto lap for each 1K, I did it manually - duh! I COULD have just pushed lap each time we rounded the finish line (the race was 1.703km loops around a lake; beautiful! and a nice flat course) but I wasn't thinking clearly. Anyway, I missed some of the splits...however, I know my 5K split was 29:40 because they were calling that one out for us.
The 10K is probably about 20 seconds off, given that my Garmin was right on at 5K and at 15K it read 14.91k. So, I probably reached 10K in about another 29:55 for 59:35 or so. I knew I'd slowed in the second 5K - I was cautious because my shin was hurting more (though not too awful) and I felt a bit tired and wanted to make sure I could keep the pace. In retrospect, I could have gone faster here, but it was my first 15K and hindsight is 20/20. I was feeling pretty tired from 6-9k, but I only slowed a little bit. Still, it hurt my final time I'm sure.
The last 5K started with a pretty good second wind, but on that last 1.7k around the lake I needed some prodding to keep going hard. I mentioned in my last post that Norm Frable was looking out for me and really pushed me to give it my all. I'm very grateful for his help, because once I got in that groove I finished fast and smooth. Assuming my 10K was 59:35, that makes my last 5K split a very nice negative split of 29:27 and a final time of 1:29:02. It would have been nicer to do even splits and finish in 1:28:30ish, but I have no regrets, as with the shin it was hard not to be cautious in the middle. I feel I have potential to go faster next time, and am much more hopeful I'll be able to get under 2 hr for the 20K in July at World Masters, IF I'm healthy enough to train.
My shin felt pretty good for 3-4 hrs after the race but by the time I'd schlepped my stuff through the airport security and sat there waiting for my plane for a couple hours, it was very sore. Actually, it's really not my shin at this point, but rather the front of my ankle. Jim thinks it might be some tendonitis. I might call my sports med doc tomorrow if it's still really sore. I hope I will be able to resume training after a week or so, and then I won't be set back too much in my quest for a medal at World Masters.
Garmin connect data here.
more pictures of 15K
pictures of 5K
15k nationals in Riverside, CA
In brief because I'm typing this on my iPod.
Iced/heated shin and ankle last night and before the race and it felt good for 3-4 k then started to hurt a bit. Did first 5k in 29:40 and felt fine, but tired in middle 5k and only did about 30:15 for 59:55 for 10k - but this was by my Garmin which showed only 14.91k at the finish, so not sure about the splits. Took se jellybeans at 9-10k and tried to pick ip the pace. Norm Frable, a very kind 65yo RWer from S Utah encouraged me the whole way but especially during the last loop. I finished strong with 5:48 pace on my last km. Total time 1:29:02 so last 5k was 29:07 but that seems too fast...so who knows. Shin was quite painful the last few k but didn't slow me down, and now it's sore but not as bad as on Mon or Tues, so seems OK.
It's a new PR since I've never raced 15k before :) but all the same I'm happy with my time, as I thought I'd do 1:29xx or maybe 1:28xx. I do wonder if I could have pushed harde on the middle 5k...but no regrets! It was great!
I finished 1st in my age group (out of 4) and 1st female masters walker, and believe it or not I was 2nd in the open division! Rachel Seaman finished 1st in 1:13xx but is Canadian so she and Lauren Forues (2nd in 1:14:14) were both awarded 1st place and gold medals. I was the next woman so I got a silver medal for 2nd place in the USA at 15k!!! I even won prize money of $50!!!!!!!
More to follow later with photos and Garmin data.
Iced/heated shin and ankle last night and before the race and it felt good for 3-4 k then started to hurt a bit. Did first 5k in 29:40 and felt fine, but tired in middle 5k and only did about 30:15 for 59:55 for 10k - but this was by my Garmin which showed only 14.91k at the finish, so not sure about the splits. Took se jellybeans at 9-10k and tried to pick ip the pace. Norm Frable, a very kind 65yo RWer from S Utah encouraged me the whole way but especially during the last loop. I finished strong with 5:48 pace on my last km. Total time 1:29:02 so last 5k was 29:07 but that seems too fast...so who knows. Shin was quite painful the last few k but didn't slow me down, and now it's sore but not as bad as on Mon or Tues, so seems OK.
It's a new PR since I've never raced 15k before :) but all the same I'm happy with my time, as I thought I'd do 1:29xx or maybe 1:28xx. I do wonder if I could have pushed harde on the middle 5k...but no regrets! It was great!
I finished 1st in my age group (out of 4) and 1st female masters walker, and believe it or not I was 2nd in the open division! Rachel Seaman finished 1st in 1:13xx but is Canadian so she and Lauren Forues (2nd in 1:14:14) were both awarded 1st place and gold medals. I was the next woman so I got a silver medal for 2nd place in the USA at 15k!!! I even won prize money of $50!!!!!!!
More to follow later with photos and Garmin data.
Saturday, May 14, 2011
In Riverside ... But hurting
I'm in Riverside, CA now for the 15k. But I'm hurting. I went to the track this morning to do 20 min plus strides, and got all of 100m into it and knew it was not good. I did one km with not too much pain, but then it was starting to but in my shin, about mid-calf level. I tried strides for about 5 sec and knew I was done. My plane ticket had a $150 change fee, so here I am. My plan? To start the race and see what happens, and DNF if the pain is too much.
Friday, May 13, 2011
Thursday workout
I forgot to post this...because of Blogger being down and all...
Thursday I did the elliptical at the gym. It felt pretty good. The rest of the day my leg was pretty much fine, even walking to and from the parking lot at work. I did my Pilates class at night, and that was a little taxing on my leg - lots of balance moves and my stabilizing muscles complained a bit. However, it felt OK afterward, just a little sore.
Thursday I did the elliptical at the gym. It felt pretty good. The rest of the day my leg was pretty much fine, even walking to and from the parking lot at work. I did my Pilates class at night, and that was a little taxing on my leg - lots of balance moves and my stabilizing muscles complained a bit. However, it felt OK afterward, just a little sore.
sore again :(
I went to spinning class this morning. The front of my ankle, or a few inches above it, was a little sore, but not too bad, so I kept spinning. It felt better as class went on. After class, I couldn't resist trying a few min on the treadmill. I got on and set it for 4mph, a brisk walk. Then I gradually increased it over several minutes up to race pace, 6.2mph. I made it to 4 min w/o much discomfort, but felt a few twinges and got off before it could do more than that. I felt good at this point - it seemed like things were improving.
However, later on today it was quite painful to drive - this time, not when dorsiflexing, but with plantar flexion. Grrrr. I drove quite a bit, as the weather was nice and I took the kids down to a jog-a-thon at a friend's daughter's school (Calvin was IMPRESSIVE - he ran for 20 min straight, and made it about 1.9 miles in that time, way outclassing the other kindergarteners! Glad I enrolled him in the track club this summer!) and then took them to Red Butte Garden to enjoy the sunshine. I was driving for at least an hour, and then later tonight went to the grocery store and briefly to work, and it hurt quite a bit again. So I iced it when I got home. Tomorrow morning I'm going to try 20 min racewalking, at the coach's suggestion, with some strides. I'm hoping it will be OK. If not, well, my plane ticket has a ridiculous change fee, so I'm still going to the race and starting. If I DNF, I DNF. Hopefully, I'll be able to finish though, and finish well.
However, later on today it was quite painful to drive - this time, not when dorsiflexing, but with plantar flexion. Grrrr. I drove quite a bit, as the weather was nice and I took the kids down to a jog-a-thon at a friend's daughter's school (Calvin was IMPRESSIVE - he ran for 20 min straight, and made it about 1.9 miles in that time, way outclassing the other kindergarteners! Glad I enrolled him in the track club this summer!) and then took them to Red Butte Garden to enjoy the sunshine. I was driving for at least an hour, and then later tonight went to the grocery store and briefly to work, and it hurt quite a bit again. So I iced it when I got home. Tomorrow morning I'm going to try 20 min racewalking, at the coach's suggestion, with some strides. I'm hoping it will be OK. If not, well, my plane ticket has a ridiculous change fee, so I'm still going to the race and starting. If I DNF, I DNF. Hopefully, I'll be able to finish though, and finish well.
Wednesday, May 11, 2011
slightly better
My shin is slightly better this morning.
I went to spinning class, and had to get off within 2 minutes. The pulling up part of the stroke hurt too much, sadly. However, I was able to do the elliptical. I did 45 min, and then my right calf got a bit sore (compensatory?) so I stretched it and got back on. Then my toes started falling asleep after 5 more min, so I decided that would be it. I tried the stationary bike with a higher resistance and focusing on the push part of the stroke, but that lasted 2 min before I started to have a little pain and gave up. So, 52 minutes total (was hoping for 60, but I'll take it). It felt good to exercise.
Then it was off to work. I parked in the usual parking spot that requires 1/2 mile walk, and I made it in! My shin hurt a little but at least I was able to walk that far, which is better than yesterday.
I have to say I'm worried about Sunday's race. I can barely walk 1/2 mile today, and I'm supposed to do 9.3 on Sunday, fast? I know a lot can change in 4 days, but still...
***
Edited to add - forgot to post yesterday. I took a rest day yesterday, as my shin was quite painful. I parked in the pay lot, which is a much closer walk. Cost me $7 but it was worth it I think.
I went to spinning class, and had to get off within 2 minutes. The pulling up part of the stroke hurt too much, sadly. However, I was able to do the elliptical. I did 45 min, and then my right calf got a bit sore (compensatory?) so I stretched it and got back on. Then my toes started falling asleep after 5 more min, so I decided that would be it. I tried the stationary bike with a higher resistance and focusing on the push part of the stroke, but that lasted 2 min before I started to have a little pain and gave up. So, 52 minutes total (was hoping for 60, but I'll take it). It felt good to exercise.
Then it was off to work. I parked in the usual parking spot that requires 1/2 mile walk, and I made it in! My shin hurt a little but at least I was able to walk that far, which is better than yesterday.
I have to say I'm worried about Sunday's race. I can barely walk 1/2 mile today, and I'm supposed to do 9.3 on Sunday, fast? I know a lot can change in 4 days, but still...
***
Edited to add - forgot to post yesterday. I took a rest day yesterday, as my shin was quite painful. I parked in the pay lot, which is a much closer walk. Cost me $7 but it was worth it I think.
Monday, May 09, 2011
pain :(
The pain was pretty bad today in my shin. It wasn't so awful this morning and early pm as I was home watching Calvin and his friend Nate, who have the week off of school. But when I went to work at 2:45 pm things got bad. I was there for only 2 hr, but it was long enough and I walked enough for my shin to really, really hurt. I actually did not walk that far, either. Seriously.
I'm quite worried now. I iced it a lot, stretched a lot, and am elevating it now and compressing w/an ace wrap, but I just don't know how this can get better fast enough. There is nothing else I can do, though, so I'm just going to keep my fingers crossed. It's still hurting quite a bit just walking around the house.
If it's still really painful tomorrow I might call in sick or just go in to work for a reduced amount of time if at all possible. That will be hard, as the boss is pushing to get the last data done for the paper we are submitting this month. I love my job, but this is a bit stressful...
I'm quite worried now. I iced it a lot, stretched a lot, and am elevating it now and compressing w/an ace wrap, but I just don't know how this can get better fast enough. There is nothing else I can do, though, so I'm just going to keep my fingers crossed. It's still hurting quite a bit just walking around the house.
If it's still really painful tomorrow I might call in sick or just go in to work for a reduced amount of time if at all possible. That will be hard, as the boss is pushing to get the last data done for the paper we are submitting this month. I love my job, but this is a bit stressful...
where the pain is...
The pain seems to be from anterior shin splints, which is the larger circle in the figure. It's on the lateral side of my leg, not the medial side, about halfway between knee and ankle, radiating down to just above the ankle. Nasty.
10K turned into 8.5K - shin pain :(
The good news? I think this is just a very, very sore muscle. The bad news? It hurts a LOT! I had to stop and stretch several times during my walk today and even then I don't think it helped much. The last time after I stopped and started again, the pain was incredible. It got very crampy and tight and felt terrible, kind of like a charley horse but in the front of my shin.
I texted my coach and he called me right away. He thinks it's muscle pain from wearing some new shoes last week - not the RW shoes but rather some casual shoes I bought, the Skechers Shape-ups. Ironically, they are shoes he recommended I try, but I wore them a bit too much the first week and unknowingly fatigued my ankle stabilization muscles, especially in my right leg, for some odd reason. I stopped wearing the shoes on Thursday, and then didn't RW Saturday or Sunday, and so I figured I'd be good to go today. Ummm, not really.
So, on to today's workout. The weather was so-so. It started off 44F (6C) with a light drizzle. The rain got harder and harder throughout the workout, though, and by the time I was done it was actually raining fairly steadily. I did get wet, but I didn't melt :). However, the shin was not good. The pain started right away, and was pretty bad for the first 2K. Then it got better, so I decided maybe I could do the 10K. By 5K it was hurting again; I had a nice time for 5K (30:55) but stopped to stretch the shin right after the 5K mark. I still thought I could finish. By 6K I knew it wasn't going to be pretty and decided to head home, but from where I was it was 8.5K by the time I got home. I could have walked slowly instead of RW, but from experience I knew it would hurt anyway, so I might as well get home faster, especially because it was raining quite a bit by this time and I wasn't getting any drier.
Total 8.46K in 53:09 for 6:17/km with ave HR a nice easy 143. The rest of me is obviously just fine. Now I have to get my shin better. Jim says a few days of cross-training/rest and I should be good as new. I hope he's right. I have a 15K race on Sunday, and I paid $300 for the plane ticket!
Garmin connect data here.
***
I was supposed to meet Lisa at the gym, but I seriously did not even think I could drive. It actually REALLY hurts to drive - lifting my toes is very painful. I knew I'd need to rest the shin for a while before I even thought about getting in the car, so I bailed :(.
I texted my coach and he called me right away. He thinks it's muscle pain from wearing some new shoes last week - not the RW shoes but rather some casual shoes I bought, the Skechers Shape-ups. Ironically, they are shoes he recommended I try, but I wore them a bit too much the first week and unknowingly fatigued my ankle stabilization muscles, especially in my right leg, for some odd reason. I stopped wearing the shoes on Thursday, and then didn't RW Saturday or Sunday, and so I figured I'd be good to go today. Ummm, not really.
So, on to today's workout. The weather was so-so. It started off 44F (6C) with a light drizzle. The rain got harder and harder throughout the workout, though, and by the time I was done it was actually raining fairly steadily. I did get wet, but I didn't melt :). However, the shin was not good. The pain started right away, and was pretty bad for the first 2K. Then it got better, so I decided maybe I could do the 10K. By 5K it was hurting again; I had a nice time for 5K (30:55) but stopped to stretch the shin right after the 5K mark. I still thought I could finish. By 6K I knew it wasn't going to be pretty and decided to head home, but from where I was it was 8.5K by the time I got home. I could have walked slowly instead of RW, but from experience I knew it would hurt anyway, so I might as well get home faster, especially because it was raining quite a bit by this time and I wasn't getting any drier.
Total 8.46K in 53:09 for 6:17/km with ave HR a nice easy 143. The rest of me is obviously just fine. Now I have to get my shin better. Jim says a few days of cross-training/rest and I should be good as new. I hope he's right. I have a 15K race on Sunday, and I paid $300 for the plane ticket!
Garmin connect data here.
***
I was supposed to meet Lisa at the gym, but I seriously did not even think I could drive. It actually REALLY hurts to drive - lifting my toes is very painful. I knew I'd need to rest the shin for a while before I even thought about getting in the car, so I bailed :(.
Sunday, May 08, 2011
Mother's Day; rest day
Photo: Me, Calvin, & my mom on Friday at Calvin's class Mother's Day party
Today is an optional day on my schedule. This week is an easier week since the big 15K race in California is next Sunday. I'm slated for 10K tomorrow; I debated switching it with today's rest day because it's supposed to rain a lot tomorrow, but I decided against it. My right shin could use another day of recovery.
Now for a nap...ahhhh....
Saturday, May 07, 2011
cross-training
I definitely needed a breather today from racewalking. My right shin is still quite sore, and my left foot is a bit grumpy too. The elliptical was the perfect antidote. I read Runner's World and did an hour on the elliptical at about a 7:25/mile pace. It was super easy on my foot and my shin, and though it was quite hot in the gym I enjoyed the hour of reading and exercising.
I'm very, very tired. It's been a long week and I haven't been getting enough rest. I plan to squeeze in a nap this afternoon if at all possible before my piano students, who will be here from 2:30-4:30. Before then I have to go to work for an hour or so (oh yay...love my job but it's been TOO MUCH this week), hit up Costco for some ingredients for the dinner I'm making for my mom tomorrow, and feed the family some lunch. Whew.
I'm glad tomorrow is an optional day. I will either rest or take an easy bike ride if the weather permits.
I'm very, very tired. It's been a long week and I haven't been getting enough rest. I plan to squeeze in a nap this afternoon if at all possible before my piano students, who will be here from 2:30-4:30. Before then I have to go to work for an hour or so (oh yay...love my job but it's been TOO MUCH this week), hit up Costco for some ingredients for the dinner I'm making for my mom tomorrow, and feed the family some lunch. Whew.
I'm glad tomorrow is an optional day. I will either rest or take an easy bike ride if the weather permits.
Friday, May 06, 2011
4x2K with an interruption, but still FAST (for me!)
Got to the track at 5:50 am ready to roll. I decided to try my new red Mizuno Musha Wave 3s that David mailed to me. Not a good idea! I know better than to try new equipment on a hard track workout, but I LOVE the look of these shoes and just had to try them. They were totally fine for my 1600m warm-up in 10:07, but once I started my first 2K it was not so good. About 200m in my L foot gave a twinge. Then another twinge. I made it 800m and had to STOP and was worried I'd not be able to finish. I drove back home, got my NB205s, and drove back to the track. I did the last 1200m of the first 2K and my foot was FINE, totally FINE, as it was for the rest of the workout. Hmmm...guess those Mushas will have to wait for an easy day AFTER my race on May 15th - I'll give them one more shot and hopefully they will be better on an easy day.
Anyway, I did the first 2K (interrupted by going home, haha!) in 11:25, for what it's worth. I was NOT going to start over from scratch! Then after 4 min rest (and HR getting down to the 90s!) I cranked out a really fast 2K in 11:20. I was perhaps working a bit too hard, as my HR got to 170. I wondered if I'd be able to do 2 more fast. The 2nd 4 min rest showed a higher HR; it only god down to 110ish (and the same for the 3rd 4 min rest). However, I still managed a speedy 11:24 for the 3rd 2K. Finally, the 4th 2K - my legs were Jell-O for the entire last 2K, seriously! But I still stayed strong, telling myself I had a x-training day and rest day this weekend and that I could really go for it. I finished in 11:26. That's my fastest set of 2Ks ever! I feel very confident going into next Sunday's 15K nationals :).
Total km for this week: 66 (41 miles). Getting up there, finally!
Edited to add: my right shin was totally fine! I chatted w/my coach this morning because it was quite sore, and we decided it's just muscle soreness from either my 10K fartlek or the other shoes I've been wearing to work. It is still sore, but the fast track workout didn't bother it at all.
Garmin connect data here.
Thursday, May 05, 2011
spring weather; random aches & pains
The weather here is so odd in the spring. Last Saturday it snowed and looked like this. Today it was in the upper 70s and sunny and totally gorgeous outside. I'm soaking it in, because it will probably snow again soon!
***
My foot is bugging me a bit today. Not bad, but it's letting me know I've done a lot of miles. Rest and ice tonight and then no racewalking Saturday or Sunday should help (that's already on my schedule after tomorrow's hard track workout). In addition, my right shin is really really sore. Just a muscle ache, but it's nasty. It started hurting Tuesday night after my 10K fartlek. That workout made me quite sore! At least my coach is equally sore from a 6K hilly walk he did to try and train for hiking here with me in a month :).
Mother's Day card from Michelle :)
Michelle got a little help with this in her pre-K class. Here's what she told the teacher to write in my card:
"My Mommy & Daddy like to eat spicy peppers, and maybe they like to kiss me and hug me."
"My favorite thing to do with my Mommy is to go to tea parties and eat candies and yummy desserts."
"My Mom likes to be a Mom because she loves me and she hugs me and she thinks I'm cute!"
"My Mom's name is Tammy Tamara Stevenson.""My Mom's favorite colors are pink & purple.""My Mom's favorite food is salad and salad dressing and carrots and lettuce and tomatoes." (That one is my favorite - I must be setting a good example, lol!)
"My Mom loves me because she says I'm cute.""I love my Mom because she gives me hugs & kisses.""After I go to bed my Mommy kiss me & hug me and my Dadd does it too - when they tuck me in."
and written in her handwriting "I Love You Mom"
15K
This week is crazy. Lots and lots going on at work. Heaviest training week before the 15K. Miscellaneous stuff for the kids; 2 Mother's Day things I need to attend, etc. Also a symphony concert tomorrow night and play on Sunday night. Eeek!
Late to work so this is brief.
Weather: 40F (4C). Calm and clear. Very, very nice. It was almost light enough at 5:50 am for me to see my watch w/o the backlight.
Today I was to do 15K. I felt great for the first 5K - amazingly great. I did it in 30:29 and it felt easy! The 2nd and 3rd 5Ks were harder, but not bad, and I felt pretty good. My legs were tired for the last uphill slog but my splits were consistent. 31:12 for the 2nd 5K, and 31:15 for the last 5K (with the uphill! Wow!). Total time under 1:33! Yay! It was 1:32:57 for 6:11/km with ave HR 149. Very good. I'm getting better!
Garmin connect data here.
Late to work so this is brief.
Weather: 40F (4C). Calm and clear. Very, very nice. It was almost light enough at 5:50 am for me to see my watch w/o the backlight.
Today I was to do 15K. I felt great for the first 5K - amazingly great. I did it in 30:29 and it felt easy! The 2nd and 3rd 5Ks were harder, but not bad, and I felt pretty good. My legs were tired for the last uphill slog but my splits were consistent. 31:12 for the 2nd 5K, and 31:15 for the last 5K (with the uphill! Wow!). Total time under 1:33! Yay! It was 1:32:57 for 6:11/km with ave HR 149. Very good. I'm getting better!
Garmin connect data here.
Wednesday, May 04, 2011
10K w/2x7' @20K race pace
This morning's workout was 10K w/2x7' @20K race pace. The weather was awesome. It's finally nice here, though it could still snow, cold rain, etc. But at least this week is supposed to be nice! It was 40F (4C) and calm and clear.
I started off fast on the 2K downhill to Liberty Park. Once in the park, at 2K, I did my first 7-min race pace interval. It's more or less flat for that, w/slight downhill on the N end of the park. That kicked my HR up but not too high; about 150ish. My 500m splits were right on at 3:00 and 2:58 and then I continued fast for another minute. Then to keep my speed decent while recovering - this is a deceptively tricky workout as I learned last week! During my first recovery interval I passed a woman walking 4 small yippy dogs with a friend of hers. They were taking up the entire 2m width of the sidewalk - I yelled "On your left!" but she didn't hear...grrrrr!
I kept things reasonably fast, despite the fact that everything is a bit sore from yesterday's 10K fartlek. Hamstrings & glutes particularly, but my right shin is also sore - weird, since my shins are almost never sore. My muscles may have been tired, but that didn't seem to hurt me too much today.
At 6.5km I did my next 7' race pace burst. I did 500m splits of 2:57 and 2:57 (and got stopped by traffic for 30 sec or so during the 2nd one, about 47 min into the workout, hence the HR decel there; also got stopped at the light at 700E coming and going and those are the big decels on the HR trace, but they were not during my speed bursts) plus 1:06 more fast to make 7'. I still felt pretty good and was able to get up the slight hill to 10K pretty decently; slowest 500m up the hill was 3:13.
Total time 1:02:13 for the 10K, 6:13/km w/ave HR 145. Pretty good! Much better than last week, even after the hard 10K fartlek yesterday.
Garmin connect data here.
I started off fast on the 2K downhill to Liberty Park. Once in the park, at 2K, I did my first 7-min race pace interval. It's more or less flat for that, w/slight downhill on the N end of the park. That kicked my HR up but not too high; about 150ish. My 500m splits were right on at 3:00 and 2:58 and then I continued fast for another minute. Then to keep my speed decent while recovering - this is a deceptively tricky workout as I learned last week! During my first recovery interval I passed a woman walking 4 small yippy dogs with a friend of hers. They were taking up the entire 2m width of the sidewalk - I yelled "On your left!" but she didn't hear...grrrrr!
I kept things reasonably fast, despite the fact that everything is a bit sore from yesterday's 10K fartlek. Hamstrings & glutes particularly, but my right shin is also sore - weird, since my shins are almost never sore. My muscles may have been tired, but that didn't seem to hurt me too much today.
At 6.5km I did my next 7' race pace burst. I did 500m splits of 2:57 and 2:57 (and got stopped by traffic for 30 sec or so during the 2nd one, about 47 min into the workout, hence the HR decel there; also got stopped at the light at 700E coming and going and those are the big decels on the HR trace, but they were not during my speed bursts) plus 1:06 more fast to make 7'. I still felt pretty good and was able to get up the slight hill to 10K pretty decently; slowest 500m up the hill was 3:13.
Total time 1:02:13 for the 10K, 6:13/km w/ave HR 145. Pretty good! Much better than last week, even after the hard 10K fartlek yesterday.
Garmin connect data here.
Tuesday, May 03, 2011
10K fartlek - new PR for this workout!
It was nice & warm this morning - 51F (10.6C). It was somewhat windy, however. It wasn't bad on the warm-up, but about the 2K mark it started to get worse. Fortunately since it was so warm, it didn't bother me too much. I don't think it was strong enough to affect my workout a lot, in any case. But I did enjoy wearing SHORTS for my workout instead of tights!
I was ready to be a bit less conservative than the last time I did this workout, since now I knew what it felt like. I started off strong, with a 5:38 first km, and never looked back. My first recovery was a 3:01 (!) but after the 2nd recovery of 3:05, they were all 3:07-3:09, even the last few! That's much better than last time, when they got to 3:12 or so. And I was faster and more consistent on the fast 500s this morning too - they were all 2:50-2:51, except the 9th km, which was 2:53 (hey, I was tired!), but I redeemed myself by saving the fastest one for last - a 2:49 on the 10th km!
Splits were: 3K in 17:27, 5K in 29:25, 6K in 35:24, 8K in 47:23, and 10K at 59:23!!!!! I was about the same as last time for the first 6K, but the last 4K were much faster today. Awesome. I feel like my endurance is improving. Ave HR for the workout was 160, 2 beats higher than last time, so I did work it a bit harder for that extra 20 seconds faster. And this workout was only 40 seconds slower than my 10K race PR!
Despite taking imodium last night and this morning, I did have a few GI cramps from 7-10K, just enough to be annoying. I shudder to think what it would have been like without that. At least I don't think it affected my workout, but I was happy to get home to the restroom.
It was a great, consistent workout, and I'm pleased. My competition is doing faster, but y'know what? I'm doing the best I can, and having great workouts and improving a lot, and that's all I can ask for.
Garmin connect data here.
I was ready to be a bit less conservative than the last time I did this workout, since now I knew what it felt like. I started off strong, with a 5:38 first km, and never looked back. My first recovery was a 3:01 (!) but after the 2nd recovery of 3:05, they were all 3:07-3:09, even the last few! That's much better than last time, when they got to 3:12 or so. And I was faster and more consistent on the fast 500s this morning too - they were all 2:50-2:51, except the 9th km, which was 2:53 (hey, I was tired!), but I redeemed myself by saving the fastest one for last - a 2:49 on the 10th km!
Splits were: 3K in 17:27, 5K in 29:25, 6K in 35:24, 8K in 47:23, and 10K at 59:23!!!!! I was about the same as last time for the first 6K, but the last 4K were much faster today. Awesome. I feel like my endurance is improving. Ave HR for the workout was 160, 2 beats higher than last time, so I did work it a bit harder for that extra 20 seconds faster. And this workout was only 40 seconds slower than my 10K race PR!
Despite taking imodium last night and this morning, I did have a few GI cramps from 7-10K, just enough to be annoying. I shudder to think what it would have been like without that. At least I don't think it affected my workout, but I was happy to get home to the restroom.
It was a great, consistent workout, and I'm pleased. My competition is doing faster, but y'know what? I'm doing the best I can, and having great workouts and improving a lot, and that's all I can ask for.
Garmin connect data here.
Monday, May 02, 2011
touristy things
This weekend my aunt & uncle were visiting, and I had the privilege of showing them around town and doing all the local touristy stuff. Well, much of it, anyway! I took lots of photos, but here are just a few to whet your appetite for more:
Bison on Antelope Island
Holding the Olympic Torch at the Utah Olympic Park
The rest of the Antelope Island photos, along with some from Temple Square
The rest of the Utah Olympic Park photos
Bison on Antelope Island
Holding the Olympic Torch at the Utah Olympic Park
The rest of the Antelope Island photos, along with some from Temple Square
The rest of the Utah Olympic Park photos
Rest day
I was going to lift weights but decided at the last minute to stay home and get some things done. I'm glad I did! I felt I needed the rest today, because this is my hardest week of training before the 15K nationals, and in addition it's the busiest week I've had at work in a while. These things always seem to go together, don't they?
Sunday, May 01, 2011
nice fast 20K
Today I was to do 20K. The weather was chilly but otherwise nice, at 33F (1C), calm, and sunny. The forecast this week actually includes very little rain! YAY! I hope they are right.
I felt really good today. I got a bit tired around 9-10K but after taking some Clif shot blocks I felt better, and then felt really great for the rest of the workout. Of course my legs were a bit fatigued at the end, but not bad. SO much better than 20Ks I did last year with low iron! I did push the last 5K (slight uphill last 2K) because I saw I was close to 2:05 and wanted to squeak in under that time. I did!
Total time 2:04:49, ave pace 6:14/km, ave HR 149. Nice! 5K splits were equally nice: 30:51 (slight downhill), 1:02:12 for 10K (31:21), 1:33:20 for 15K (31:08), and 2:04:49 (31:29, slight uphill - nice!). Wow, those are really good for me. I'm quite happy with this! And the 1:33:20 for 15K predicts good things in the 15K race I have on May 15th. I'm definitely looking for sub-1:30 but secretly hoping for sub-1:29 :).
Garmin connect data here.
I felt really good today. I got a bit tired around 9-10K but after taking some Clif shot blocks I felt better, and then felt really great for the rest of the workout. Of course my legs were a bit fatigued at the end, but not bad. SO much better than 20Ks I did last year with low iron! I did push the last 5K (slight uphill last 2K) because I saw I was close to 2:05 and wanted to squeak in under that time. I did!
Total time 2:04:49, ave pace 6:14/km, ave HR 149. Nice! 5K splits were equally nice: 30:51 (slight downhill), 1:02:12 for 10K (31:21), 1:33:20 for 15K (31:08), and 2:04:49 (31:29, slight uphill - nice!). Wow, those are really good for me. I'm quite happy with this! And the 1:33:20 for 15K predicts good things in the 15K race I have on May 15th. I'm definitely looking for sub-1:30 but secretly hoping for sub-1:29 :).
Garmin connect data here.
Saturday, April 30, 2011
cross-training
First, a huge congratulations to my friends Erin Taylor-Talcott and Dave Talcott on their Penn Relays performances. Erin got a new PR in the 5K with a 23:57, and Dave qualified for 20K nationals at age 51 (!wow!) with a flying fast 10K of 48:17. Awesome! I'm so excited for both of them, and for my coach, since they are his athletes as well.
***
I did a more mundane workout this morning - just 45 min on the elliptical. However, it was pretty fast - 6 miles in 45:23. Not too bad at all. Makes me wonder how fast I could run, but I'm not going to find out anytime soon. My running form sucks and I always hurt my IT bands when I run, so that is right out for now.
After that I had fun driving my relatives to all the tourist stuff in SLC all day. It was good, and I've got lots of photos. Will post later. I'm tired and have 20K in the morning!
***
I did a more mundane workout this morning - just 45 min on the elliptical. However, it was pretty fast - 6 miles in 45:23. Not too bad at all. Makes me wonder how fast I could run, but I'm not going to find out anytime soon. My running form sucks and I always hurt my IT bands when I run, so that is right out for now.
After that I had fun driving my relatives to all the tourist stuff in SLC all day. It was good, and I've got lots of photos. Will post later. I'm tired and have 20K in the morning!
Friday, April 29, 2011
3K/2K/4x500
Tough workout today, and bad weather. Those have gone together this week.
I go up REALLY early, because a friend was having a watch-the-royal-wedding-in-your-pajamas party, starting at 3 am. I'm not that into the royals, really, but I do like good music and am curious about British culture, and I couldn't resist the lure of a pajama party with tea and scones at 3 am. There was something very funny about that!
So after the bulk of the wedding was over, I got dressed in my workout clothes and headed to the track. It was raining lightly and 38F (3C). Not too nice. As I warmed up, it got worse. It started raining fairly hard, and then it was sleeting, and then on and off through the workout, the wind picked up. It was pretty ugly, though it did settle down a bit between the 2K and the 500s, so I was able to do the 500s in just a slight drizzle with some wind.
I forgot my chest strap for my heart rate monitor when packing my stuff up last night, so I have no HR data other than what I took during my rest periods the old-fashioned way (you know, fingers to the neck and counting!).
I warmed up for 1600m in 10:07, and did my dynamic flexibility drills. All felt well and I was ready to go, other than that my feet were already wet and a bit cold. I knew they'd warm up though.
I started on my 3K, and it went pretty well. I was thinking if I did 17:15 that would be about right. I did 5:40, 5:47, and 5:47 for 17:12, which I thought was good. I was a bit worried though, because I felt fairly tired after that. I wondered how I'd crank out 2K. I did have 4 min rest, but still. Not well, it turns out. I did a 5:46 and then a dismal 5:53 for 11:39. I was really disappointed with that last km, but I really had worked it hard, and I guess I was just not going to be any faster. I rested for 3 min, and then started on the 500s, hoping they would be better. They actually were good! I felt good doing them, and concentrated on keeping a faster cadence since I was switching to shorter intervals. I pulled off a 2:46, 2:45, 2:45 and a 2:43, with 2 min rest between each. I'm happy with those. I did check my heart rate before and after the last interval, and it was 104 at the end of the last rest period, and 172 at the end of the last interval, which I really worked hard to get that 2:43.
Overall, a good workout, just that one slow 1K. I have to admit that self-doubt was creeping in there big-time, but the 500s redeemed the workout for me. I guess I'm just nervous about my ability to sustain a hard pace for very long. Well, we'll find out at the national masters 15K in just 2 weeks and 2 days.
Garmin connect data here.
***
Afterward I went to the gym and did PT exercises and some core stuff. I took it pretty easy, except for a hard set of lunges on the dyna disc/lateral raises balancing on L foot on dyna disc (holding 10 lb ea arm for both), which worked my poor tired glutes and also my left foot. My foot is actually pretty sore right now, so I'm icing it and hoping it will be OK. I think it will be fine with a little rest. It felt Ok after the track workout, and I think the aggressive lunges might have made it hurt. I have x-training tomorrow so I think all will be well after a day off of racewalking.
I go up REALLY early, because a friend was having a watch-the-royal-wedding-in-your-pajamas party, starting at 3 am. I'm not that into the royals, really, but I do like good music and am curious about British culture, and I couldn't resist the lure of a pajama party with tea and scones at 3 am. There was something very funny about that!
So after the bulk of the wedding was over, I got dressed in my workout clothes and headed to the track. It was raining lightly and 38F (3C). Not too nice. As I warmed up, it got worse. It started raining fairly hard, and then it was sleeting, and then on and off through the workout, the wind picked up. It was pretty ugly, though it did settle down a bit between the 2K and the 500s, so I was able to do the 500s in just a slight drizzle with some wind.
I forgot my chest strap for my heart rate monitor when packing my stuff up last night, so I have no HR data other than what I took during my rest periods the old-fashioned way (you know, fingers to the neck and counting!).
I warmed up for 1600m in 10:07, and did my dynamic flexibility drills. All felt well and I was ready to go, other than that my feet were already wet and a bit cold. I knew they'd warm up though.
I started on my 3K, and it went pretty well. I was thinking if I did 17:15 that would be about right. I did 5:40, 5:47, and 5:47 for 17:12, which I thought was good. I was a bit worried though, because I felt fairly tired after that. I wondered how I'd crank out 2K. I did have 4 min rest, but still. Not well, it turns out. I did a 5:46 and then a dismal 5:53 for 11:39. I was really disappointed with that last km, but I really had worked it hard, and I guess I was just not going to be any faster. I rested for 3 min, and then started on the 500s, hoping they would be better. They actually were good! I felt good doing them, and concentrated on keeping a faster cadence since I was switching to shorter intervals. I pulled off a 2:46, 2:45, 2:45 and a 2:43, with 2 min rest between each. I'm happy with those. I did check my heart rate before and after the last interval, and it was 104 at the end of the last rest period, and 172 at the end of the last interval, which I really worked hard to get that 2:43.
Overall, a good workout, just that one slow 1K. I have to admit that self-doubt was creeping in there big-time, but the 500s redeemed the workout for me. I guess I'm just nervous about my ability to sustain a hard pace for very long. Well, we'll find out at the national masters 15K in just 2 weeks and 2 days.
Garmin connect data here.
***
Afterward I went to the gym and did PT exercises and some core stuff. I took it pretty easy, except for a hard set of lunges on the dyna disc/lateral raises balancing on L foot on dyna disc (holding 10 lb ea arm for both), which worked my poor tired glutes and also my left foot. My foot is actually pretty sore right now, so I'm icing it and hoping it will be OK. I think it will be fine with a little rest. It felt Ok after the track workout, and I think the aggressive lunges might have made it hurt. I have x-training tomorrow so I think all will be well after a day off of racewalking.
Thursday, April 28, 2011
14K
The weather was great today; 42F (6C) and clear with a slight breeze. It was actually LIGHT outside when I STARTED my walk! Wow! I could see my watch w/o the backlight! Nice!
My walk was as great as the weather. I started off fast and really held the speed until the uphill at the end. Got to 5K in 30:23 and 10K in a very fast 1:01:38 (2nd 5K in 31:15). The last 4K was not so fast in 25:42, but it did include the slight uphill and I was a bit tired at the end and didn't push it. Total time 1:27:20 for 14K for 6:14/km with ave HR 149. I felt good and strong until the very end, and even then I wasn't that tired. It was gorgeous out and I enjoyed the spring tulips, flowering trees, and sunshine. It's supposed to turn nasty again (snow...sigh) so I figured I'd better appreciate the good weather.
Edited to add: I didn't have the satellite on my Garmin for the first 1.05km so that's why the first 500m split is so long :), and why the total workout is 12.95 km.
Garmin connect data here.
My walk was as great as the weather. I started off fast and really held the speed until the uphill at the end. Got to 5K in 30:23 and 10K in a very fast 1:01:38 (2nd 5K in 31:15). The last 4K was not so fast in 25:42, but it did include the slight uphill and I was a bit tired at the end and didn't push it. Total time 1:27:20 for 14K for 6:14/km with ave HR 149. I felt good and strong until the very end, and even then I wasn't that tired. It was gorgeous out and I enjoyed the spring tulips, flowering trees, and sunshine. It's supposed to turn nasty again (snow...sigh) so I figured I'd better appreciate the good weather.
Edited to add: I didn't have the satellite on my Garmin for the first 1.05km so that's why the first 500m split is so long :), and why the total workout is 12.95 km.
Garmin connect data here.
Wednesday, April 27, 2011
Pilates, tired 10K, weights
I did Pilates last night. Greta, the challenging instructor, was back :). It was hard. We did a lot of bridgework and plank work, and it was a great workout.
***
This morning I was really tired. The weather was fine (34F, 1C, partly sunny (only the sun wasn't up yet!), slight breeze) but I wasn't. I was to do 10K with 2x7' segments @ 20K pace, which is 6:00/km if I want to do 2 hr for 20K in July, which I do! I did fine for the 20K pace segments - right on 3:00 for all my 500s, but I was just really tired with heavy legs today, and at the end I just didn't care any more. Going up the slight hill home I pulled a 3:32 and even a 3:40 for 500s. Ugh!!!!!! I wasn't pushing hard, and really was just TIRED, so I figured it would be OK. The important thing was to get it done and to do my 7' fast segments at the right pace. I think.
Total time 1:04:13 for 6:25/km with ave HR 146. Garmin connect data here.
***
I debated going to the gym after that, but decided I ought to at least do some foot PT exercises, so I went. I did 1) calf raises (one-legged, body weight)/balance on dyna disc & bounce ball (3 sets 15 calf, 30 sec balance); 2) chest fly w/20 lb dumbbells each arm/military press 12 lb ea arm balancing on dyna disc w/one foot, alternating feet (did 3x8 each foot so 3x16 presses!); 3) lat pull-down (70 lb machine)/hip abductor machine (80 lb 2 sets, 90 lb 1 set).
I'm glad I went. It was short, but a good set of PT stuff to keep my foot and IT bands happy.
Now what I really need is a good night's sleep. Unfortunately I have an experiment at work that will require me to be there at 5 am tomorrow :(. Oh well...
***
This morning I was really tired. The weather was fine (34F, 1C, partly sunny (only the sun wasn't up yet!), slight breeze) but I wasn't. I was to do 10K with 2x7' segments @ 20K pace, which is 6:00/km if I want to do 2 hr for 20K in July, which I do! I did fine for the 20K pace segments - right on 3:00 for all my 500s, but I was just really tired with heavy legs today, and at the end I just didn't care any more. Going up the slight hill home I pulled a 3:32 and even a 3:40 for 500s. Ugh!!!!!! I wasn't pushing hard, and really was just TIRED, so I figured it would be OK. The important thing was to get it done and to do my 7' fast segments at the right pace. I think.
Total time 1:04:13 for 6:25/km with ave HR 146. Garmin connect data here.
***
I debated going to the gym after that, but decided I ought to at least do some foot PT exercises, so I went. I did 1) calf raises (one-legged, body weight)/balance on dyna disc & bounce ball (3 sets 15 calf, 30 sec balance); 2) chest fly w/20 lb dumbbells each arm/military press 12 lb ea arm balancing on dyna disc w/one foot, alternating feet (did 3x8 each foot so 3x16 presses!); 3) lat pull-down (70 lb machine)/hip abductor machine (80 lb 2 sets, 90 lb 1 set).
I'm glad I went. It was short, but a good set of PT stuff to keep my foot and IT bands happy.
Now what I really need is a good night's sleep. Unfortunately I have an experiment at work that will require me to be there at 5 am tomorrow :(. Oh well...
Tuesday, April 26, 2011
Grandpa
Ray S. North
1919-2011
My mom's dad died this morning. He was 91 years old, and had a full life. We knew he was ill and wouldn't last much longer; still, we grieve his passing.
Here are a few photos, older and newer. You will be missed, Grandpa.
Edited to add: I really wanted to post a few memories, too! So here are some random ones. I remember one of Grandpa's favorite things was to relax in front of the TV with a beer, watching golf. He loved to watch golf! Grandpa was an avid runner as well, running well into his 70s. After that he walked and did weight training into his late 80s. What a role model for staying in shape! He was a quiet man, who didn't reveal much of himself. I remember being surprised during one recent visit when he told us of his father's alcoholism, and how Grandpa had to leave college for a bit to help with the family insurance business. Grandpa himself was always a responsible man who took good care of his family and worked hard in his job; he was VP of Sethness Products, which makes caramel color for soft drinks, etc. until his retirement in 1984. He was a quiet and loving support for his wife and children, and I always knew he loved us (his grandchildren) very much, even though he wasn't given to voicing it frequently. He lent an air of peaceful stability to the household and family, and we will all miss him.
Trying to think spring...
The weather has been, well, much colder and wetter than usual this month. Someone with a sense of humor made this guy a week or two ago, and this is still how we're all feeling.
Some of the snow/hail just after my 10K kickdown in Liberty Park this morning. Ugh!
It hailed again when Michelle and I were at Diva's this afternoon - pretty big hail - pebble-sized! It made quite a racket on the roof of the greenhouse.
Some of the snow/hail just after my 10K kickdown in Liberty Park this morning. Ugh!
It hailed again when Michelle and I were at Diva's this afternoon - pretty big hail - pebble-sized! It made quite a racket on the roof of the greenhouse.
10K kickdown - new PR
In a hurry - late to work - so this is the Reader's Digest version.
I got a new PR on this one, but was a bit disappointed with my performance somehow. I was hoping for faster on the 3rd and 4th splits.
Weather: SUCKED! It was 35F (2C). It was deceptive...I started off in a light rain, but about 2 min into the workout it started hailing on me, then snowing, then raining, then snowing again. Windy at parts as well. Nothing like sideways snow/hail to make a 10K kickdown pleasant. But it was better than the treadmill, I think. Other than my feet getting soaked, it wasn't too uncomfortable. I was actually glad I was outside...weirdly enough! I had my rain jacket on and gloves and cap, and that worked pretty well.
I had a bit of trouble finding a good pace for each split, and wavered a bit. My 500s were kind of inconsistent, but the 2.5K splits were decent. The first one was 15:35 and was too fast by about 15 sec (I was shooting for 15:50) and the 2nd was just right at 15:22 (shooting for 15:25) but the 3rd too slow at 15:09 (shooting for 15:00) and the 4th was actually not bad at 14:34. I wanted to get at least 14:35 or less, and I did (barely). Still, would have liked to be faster.
I was hoping for faster at the end, but just had nothing left. Still, it was my fastest 10K kickdown ever, at 60:40. (Previous best was 61:29).
Garmin connect data here.
I got a new PR on this one, but was a bit disappointed with my performance somehow. I was hoping for faster on the 3rd and 4th splits.
Weather: SUCKED! It was 35F (2C). It was deceptive...I started off in a light rain, but about 2 min into the workout it started hailing on me, then snowing, then raining, then snowing again. Windy at parts as well. Nothing like sideways snow/hail to make a 10K kickdown pleasant. But it was better than the treadmill, I think. Other than my feet getting soaked, it wasn't too uncomfortable. I was actually glad I was outside...weirdly enough! I had my rain jacket on and gloves and cap, and that worked pretty well.
I had a bit of trouble finding a good pace for each split, and wavered a bit. My 500s were kind of inconsistent, but the 2.5K splits were decent. The first one was 15:35 and was too fast by about 15 sec (I was shooting for 15:50) and the 2nd was just right at 15:22 (shooting for 15:25) but the 3rd too slow at 15:09 (shooting for 15:00) and the 4th was actually not bad at 14:34. I wanted to get at least 14:35 or less, and I did (barely). Still, would have liked to be faster.
I was hoping for faster at the end, but just had nothing left. Still, it was my fastest 10K kickdown ever, at 60:40. (Previous best was 61:29).
Garmin connect data here.
Monday, April 25, 2011
rest day/weight training
Today was an optional day. I thought about spinning, but my legs felt like they needed a rest, so I took a rest day instead. Except that I did go and do my weight training, so I guess it was just a cardio rest day :).
Weights/PT for foot:
1) balance on dyna disc & bounce ball/lateral walk with resistance band (for abductors); 3 sets
2) lunges on dyna disc w/10 lb ea arm/bench press (30 lb dumbbells each arm); 3 sets
3) military press, seated, 20-25 lb ea arm/one-legged dead lifts 35 lb; 3 sets
4) bicep curls (15 lb ea arm)/tricep skull-crushers (12 lb ea arm); 3 sets
5) core exercises - miscellaneous Pilates type exercises
Weights/PT for foot:
1) balance on dyna disc & bounce ball/lateral walk with resistance band (for abductors); 3 sets
2) lunges on dyna disc w/10 lb ea arm/bench press (30 lb dumbbells each arm); 3 sets
3) military press, seated, 20-25 lb ea arm/one-legged dead lifts 35 lb; 3 sets
4) bicep curls (15 lb ea arm)/tricep skull-crushers (12 lb ea arm); 3 sets
5) core exercises - miscellaneous Pilates type exercises
Sunday, April 24, 2011
solid 20K
My legs were quite tired yesterday, but the day of cross-training (though hard) seemed to allow some recovery. They felt good today, and only slightly tired at a couple points during the walk.
I had to get up quite early to start, because it's Easter Sunday and I'm playing the organ for church. That meant practicing from 8-8:30, because that was the only slot I could get. The band needed 8:30-9:30, and then at 9:30 I'm to practice with the vocal soloist and euphonium soloist. Busy morning! So I got on the road by about 5:30 am. The weather was quite nice - 36F (3C) and calm and partly cloudy. It's supposed to rain today, but later on :).
I felt good today, but not great. I knew after 5K that this would not be a really fast day, but that doesn't matter at all for a long day. I just wanted to do the workout in a solid time with a good HR to work on my endurance. My foot was warmish/slightly achy but under control. I did focus quite a bit on my technique to keep it happy, and that seemed to work well enough.
Here are my 5K splits: 31:07 (slight downhill); 31:52; 32:10, and 31:46. Nice! I was pushing that last one a bit, but it's slightly uphill at the end, and I really wanted to be as consistent as possible on my 5Ks. I'm happy with the way they came out. Total time: 2:06:55 for 6:20/km with ave HR of 149.
If you haven't noticed, I haven't had any GI problems recently in my workouts. Why? I've been taking an imodium the night before and one the morning of my longer workouts (>10K). It has made all the difference in the world. Jim has warned me that in hot weather that can be dicey, but I'm hoping that the 20K will be early in Sacramento so that it won't be too hot, because I HAVE to take the imodium, or I will lose 5 minutes to the porta-potty and it won't be pretty. I'm just happy that it's working because I've felt SO MUCH BETTER!
Training alone all the time is a bit of a bummer, but happily I do have virtual training partners. I love following my friends' training on their blogs/facebook...notably Erin T. from New York, Sarah R. from Canada & Nyle S. from New Zealand, though there are others as well :). It's really fun to encourage each other in our training.
Garmin connect data here.
I had to get up quite early to start, because it's Easter Sunday and I'm playing the organ for church. That meant practicing from 8-8:30, because that was the only slot I could get. The band needed 8:30-9:30, and then at 9:30 I'm to practice with the vocal soloist and euphonium soloist. Busy morning! So I got on the road by about 5:30 am. The weather was quite nice - 36F (3C) and calm and partly cloudy. It's supposed to rain today, but later on :).
I felt good today, but not great. I knew after 5K that this would not be a really fast day, but that doesn't matter at all for a long day. I just wanted to do the workout in a solid time with a good HR to work on my endurance. My foot was warmish/slightly achy but under control. I did focus quite a bit on my technique to keep it happy, and that seemed to work well enough.
Here are my 5K splits: 31:07 (slight downhill); 31:52; 32:10, and 31:46. Nice! I was pushing that last one a bit, but it's slightly uphill at the end, and I really wanted to be as consistent as possible on my 5Ks. I'm happy with the way they came out. Total time: 2:06:55 for 6:20/km with ave HR of 149.
If you haven't noticed, I haven't had any GI problems recently in my workouts. Why? I've been taking an imodium the night before and one the morning of my longer workouts (>10K). It has made all the difference in the world. Jim has warned me that in hot weather that can be dicey, but I'm hoping that the 20K will be early in Sacramento so that it won't be too hot, because I HAVE to take the imodium, or I will lose 5 minutes to the porta-potty and it won't be pretty. I'm just happy that it's working because I've felt SO MUCH BETTER!
Training alone all the time is a bit of a bummer, but happily I do have virtual training partners. I love following my friends' training on their blogs/facebook...notably Erin T. from New York, Sarah R. from Canada & Nyle S. from New Zealand, though there are others as well :). It's really fun to encourage each other in our training.
Garmin connect data here.
Saturday, April 23, 2011
cross training - video bike
This morning I was to cross-train. I like spinning class because it makes me work harder than the regular stationary bike, but they stopped offering it on Saturday morning at my gym :(. So, the next best thing is the video bike. It has a TV screen with other bikers, hills, scenery, etc. and you can set a pacer to chase, which is quite motivating to me. However, this morning my legs were quite tired and the video bike totally kicked my butt. I had to set the pacer pretty low for me (145 watts) and had trouble staying with him. My heart rate was in the low 150s for the harder part of the workout, but it FELT like the 160s. I was hurting! Seriously, my HR on the bike is never as high as when I racewalk, but it FEELS harder most of the time, probably because biking inside is inherently boring. Or maybe biking is just not my thing.
Anyway, I persisted for 53 minutes and got the job done. My legs were pretty tired at the end, though - they were rubbery going down the stairs afterward. I was sweating buckets, too - it's good to train inside sometimes because it is decent prep for warmer weather.
I have 20K tomorrow, and I hope my legs are recovered a bit by then. It might hurt, though...oh well, what else is new? I need my muscles to get stronger, so I have to push them a bit.
Foot update: it's been slightly sore this week. It was good some days, and sore others. I've been managing it pretty well with ice and watching my technique, but it's definitely noticeable. Hopefully it won't worsen; where it is now is totally fine, so I'm hoping the management strategy works for a while. World Masters in July, and a marathon in September are on the docket.
Anyway, I persisted for 53 minutes and got the job done. My legs were pretty tired at the end, though - they were rubbery going down the stairs afterward. I was sweating buckets, too - it's good to train inside sometimes because it is decent prep for warmer weather.
I have 20K tomorrow, and I hope my legs are recovered a bit by then. It might hurt, though...oh well, what else is new? I need my muscles to get stronger, so I have to push them a bit.
Foot update: it's been slightly sore this week. It was good some days, and sore others. I've been managing it pretty well with ice and watching my technique, but it's definitely noticeable. Hopefully it won't worsen; where it is now is totally fine, so I'm hoping the management strategy works for a while. World Masters in July, and a marathon in September are on the docket.
Friday, April 22, 2011
first 10K fartlek - PRs all around :)
Boy, was I scared of this workout. I know that sounds silly, but I was. I got up at 5:15 am so I would have enough time to do the workout and then meet Lisa at the gym, but I totally procrastinated getting to the track. I really had to psych myself up to get over there. This sounds silly; after all, it's just a workout, right? But I think I am still gun-shy after all the rough workouts I've had over the last year. Anyway, after procrastinating, I didn't get to the track until just before 6 am.
It was 36F (2C) and calm and clear. Nice weather, actually! (It was nice yesterday too - in the morning. It was 42F (6C) and calm and overcast, though later in the day a wicked storm came through complete with thunder, snow, and rain). We have had such a wet spring that any clear day is a happy day :). Somehow the mornings have been pretty good, though, and I haven't had to take any workouts inside. Hoping it stays that way!
I was pretty sore from yesterday's 15K and the 5x800 the day before that. My muscles definitely had not recovered. I needed the warm-up badly! I took it very slowly, especially at first (did the first 400 in about 2:45), because I was stiff and sore in the upper hamstrings and glutes. I was definitely nervous about how my legs would hold up. I finished the 1600m warm-up in 10:28 (pretty slow for me, but that was intentional!), though I did give the last 200m a good kick to complete the warm-up. Then I did lots of dynamic flexibility drills, both to procrastinate the workout and because I wanted to be good and stretched out with how tight my muscles were feeling.
Reluctantly, I got started. After the first few km, though, I settled in and felt good and wondered why I'd been so afraid. I deliberately took it a bit easy to start, knowing I had a long way to go. I got to the first km in a nice fast 5:37, despite taking it a bit easy. That was a good sign! My first recovery was 3:03, which was quite fast as well. This was looking good. My first 500 was 2:50, and that seemed about right. I figured that was close to a pace I could keep for 10km. I told myself to keep it under control and keep it comfortably hard but no harder, as I had 10km to do. I got to 2km in just 11:30. Wow, this was going well! I passed 3K in just 17:25, still feeling very good. I kept it under good control through 5K, feeling strong. My legs felt surprisingly OK to this point. Best of all, I got to 5K in just 29:23, a 5K fartlek PR by 10 seconds! I was feeling quite confident now, though I knew the hardest part would be the last 5K.
Continuing on, I got to 6K in 35:25, a 6K fartlek PR by 19 seconds. I was still feeling good, though definitely starting to tire at this point. I told myself to hang on because there were only 4 hard 500s to go. My legs definitely were feeling it by 7K, my slowest 500 at 2:55. My recoveries had dropped to 3:10s by this point. However, I now had it as my goal to get to 10K under 60 minutes, and was pretty sure that would happen unless I totally tanked. My legs were quite tired, but I thought I had another 3 in me. I made it to 8K in 47:32, an 8K fartlek PR by 20 seconds! I was hanging on and managing to keep 6:00/km pace, despite how tired I was. The last 2km I didn't manage that, but my legs were pretty trashed by that point, and I'd never done a fartlek this long, so I didn't feel too bad about it. I got to 10km in 59:43 with ave HR 158, which I think is a pretty darn good time for me. My HR was slightly lower than a typical fartlek workout, but I think that was good. I needed to know I could go the distance, and so holding back a bit was wise. I am glad I did, because the last 2km were very tough, so I think I actually paced this just about right.
My 10K track PR is 58:43, and this workout was just 1 minute slower than that. I am pretty sure that if I'd raced 10K on the track today, I would have broken my PR, tired legs or not. I think Jim said I could subtract about 30-90 sec from a 5K fartlek to get approximate race pace, and so for 10K it would be a bit more I assume. In any case, this was a great workout and I'm pleased with it. It was hard, but not as hard as I'd imagined, and I won't be so afraid of it next time. Doing workouts with good iron levels is so much more pleasant. This just felt comfortably hard until the last 2K, which was a welcome change from the exhaustion of workouts last year.
Summary: 1K 5:37, then 500s in 3:03, 2:50, 3:04, 2:51, 3:08, 2:51, 3:08, 2:52, 3:09, 2:52, 3:10, 2:55, 3:09, 2:53, 3:12, 2:54, 3:12, 2:54.
Garmin connect data here.
***
I was obviously late to the gym to meet Lisa, but she was forgiving. I decided not to lift today, as there wasn't much time. Instead, I stretched out my hamstrings, glutes, piriformis, calves, and quads quite thoroughly, and did a bunch of core exercises with Lisa. That felt great.
It was 36F (2C) and calm and clear. Nice weather, actually! (It was nice yesterday too - in the morning. It was 42F (6C) and calm and overcast, though later in the day a wicked storm came through complete with thunder, snow, and rain). We have had such a wet spring that any clear day is a happy day :). Somehow the mornings have been pretty good, though, and I haven't had to take any workouts inside. Hoping it stays that way!
I was pretty sore from yesterday's 15K and the 5x800 the day before that. My muscles definitely had not recovered. I needed the warm-up badly! I took it very slowly, especially at first (did the first 400 in about 2:45), because I was stiff and sore in the upper hamstrings and glutes. I was definitely nervous about how my legs would hold up. I finished the 1600m warm-up in 10:28 (pretty slow for me, but that was intentional!), though I did give the last 200m a good kick to complete the warm-up. Then I did lots of dynamic flexibility drills, both to procrastinate the workout and because I wanted to be good and stretched out with how tight my muscles were feeling.
Reluctantly, I got started. After the first few km, though, I settled in and felt good and wondered why I'd been so afraid. I deliberately took it a bit easy to start, knowing I had a long way to go. I got to the first km in a nice fast 5:37, despite taking it a bit easy. That was a good sign! My first recovery was 3:03, which was quite fast as well. This was looking good. My first 500 was 2:50, and that seemed about right. I figured that was close to a pace I could keep for 10km. I told myself to keep it under control and keep it comfortably hard but no harder, as I had 10km to do. I got to 2km in just 11:30. Wow, this was going well! I passed 3K in just 17:25, still feeling very good. I kept it under good control through 5K, feeling strong. My legs felt surprisingly OK to this point. Best of all, I got to 5K in just 29:23, a 5K fartlek PR by 10 seconds! I was feeling quite confident now, though I knew the hardest part would be the last 5K.
Continuing on, I got to 6K in 35:25, a 6K fartlek PR by 19 seconds. I was still feeling good, though definitely starting to tire at this point. I told myself to hang on because there were only 4 hard 500s to go. My legs definitely were feeling it by 7K, my slowest 500 at 2:55. My recoveries had dropped to 3:10s by this point. However, I now had it as my goal to get to 10K under 60 minutes, and was pretty sure that would happen unless I totally tanked. My legs were quite tired, but I thought I had another 3 in me. I made it to 8K in 47:32, an 8K fartlek PR by 20 seconds! I was hanging on and managing to keep 6:00/km pace, despite how tired I was. The last 2km I didn't manage that, but my legs were pretty trashed by that point, and I'd never done a fartlek this long, so I didn't feel too bad about it. I got to 10km in 59:43 with ave HR 158, which I think is a pretty darn good time for me. My HR was slightly lower than a typical fartlek workout, but I think that was good. I needed to know I could go the distance, and so holding back a bit was wise. I am glad I did, because the last 2km were very tough, so I think I actually paced this just about right.
My 10K track PR is 58:43, and this workout was just 1 minute slower than that. I am pretty sure that if I'd raced 10K on the track today, I would have broken my PR, tired legs or not. I think Jim said I could subtract about 30-90 sec from a 5K fartlek to get approximate race pace, and so for 10K it would be a bit more I assume. In any case, this was a great workout and I'm pleased with it. It was hard, but not as hard as I'd imagined, and I won't be so afraid of it next time. Doing workouts with good iron levels is so much more pleasant. This just felt comfortably hard until the last 2K, which was a welcome change from the exhaustion of workouts last year.
Summary: 1K 5:37, then 500s in 3:03, 2:50, 3:04, 2:51, 3:08, 2:51, 3:08, 2:52, 3:09, 2:52, 3:10, 2:55, 3:09, 2:53, 3:12, 2:54, 3:12, 2:54.
Garmin connect data here.
***
I was obviously late to the gym to meet Lisa, but she was forgiving. I decided not to lift today, as there wasn't much time. Instead, I stretched out my hamstrings, glutes, piriformis, calves, and quads quite thoroughly, and did a bunch of core exercises with Lisa. That felt great.
Thursday, April 21, 2011
15K and feeling fine!
I am so excited about how well my training has been going. I feel like I have been stuck in a horrible rut since the very successful Portland Marathon in Oct 2009. Since then, I've had two foot injuries (sesamoiditis, peroneus longus tendonitis), low iron levels (20 for my serum ferritin), a mystery virus that had me quite ill for 2 months, and a miscarriage. None of this was really under my control at all; my iron levels possibly excepted, but since I didn't know it was low I guess that was unavoidable too.
Thankfully, things seem to be finally going my way. The foot is still somewhat sensitive, but I seem to be managing it well enough. It's just at the "noticing" stage, which means it doesn't hurt at all, but I notice that something is not quite 100% about it. I'll take that! I just concentrate hard on my form, and it seems to keep it pretty well under control for the moment.
I'm thrilled that things are coming together at last. It feels SO GOOD to go for a workout knowing that I am going to do pretty well. I have to say, though, that despite all that I'm still a bit nervous about tomorrow's workout - a 10K fartlek. I haven't done one that long before (only 8K), and it's a hard workout! Still, I am excited to see what comes out.
Have to get to work, so I'd better blog quickly about today's workout. Except for my legs feeling pretty tired (hamstrings, glutes) from about 7K onward, it was a great workout. I was to do 15K, and the first 5K was flying fast. OK, so it's also got a nice downhill :). I got to 5K in 30:39, and my heart rate was in the low-mid 140s most of that time. Granted, my HR did go up after that, and my times slowed down, but it was still great. I got to 10K in 1:01:57 - wow! 2nd 5K split was 31:18! Under 1:02 for an easy day! Amazing! I continued, and I did push a bit on the last 5K to get to 15K in 1:33:36 (for a last 5K split of just 31:39), but that included the gentle uphill home.
Total time 1:33:36 for 6:14/km with ave HR of just 145. Nice!!!
Garmin connect data here.
Thankfully, things seem to be finally going my way. The foot is still somewhat sensitive, but I seem to be managing it well enough. It's just at the "noticing" stage, which means it doesn't hurt at all, but I notice that something is not quite 100% about it. I'll take that! I just concentrate hard on my form, and it seems to keep it pretty well under control for the moment.
I'm thrilled that things are coming together at last. It feels SO GOOD to go for a workout knowing that I am going to do pretty well. I have to say, though, that despite all that I'm still a bit nervous about tomorrow's workout - a 10K fartlek. I haven't done one that long before (only 8K), and it's a hard workout! Still, I am excited to see what comes out.
Have to get to work, so I'd better blog quickly about today's workout. Except for my legs feeling pretty tired (hamstrings, glutes) from about 7K onward, it was a great workout. I was to do 15K, and the first 5K was flying fast. OK, so it's also got a nice downhill :). I got to 5K in 30:39, and my heart rate was in the low-mid 140s most of that time. Granted, my HR did go up after that, and my times slowed down, but it was still great. I got to 10K in 1:01:57 - wow! 2nd 5K split was 31:18! Under 1:02 for an easy day! Amazing! I continued, and I did push a bit on the last 5K to get to 15K in 1:33:36 (for a last 5K split of just 31:39), but that included the gentle uphill home.
Total time 1:33:36 for 6:14/km with ave HR of just 145. Nice!!!
Garmin connect data here.
Wednesday, April 20, 2011
World Masters uniform :)
Calvin took some pics of me in my new uniform tops and shorts. The ones I like the best are the white top (mesh back - very cool & comfortable, and it's white, which is better for hot weather!), and the half-tights. I love to race in shorts, but the half tights are very, very comfortable and I hardly know I'm wearing them, and they do not ride up!
Oh, and here's my photographer, first - a self-portrait.
Oh, and here's my photographer, first - a self-portrait.
5x800m at the track - fastest ever!
Before I get to today's workout, last night I did Pilates at the gym. The figure skating championships are over, so it's back to regular classes. We had the Saturday instructor, and so the workout wasn't quite as hard, but it was still good. Some good core stuff for sure!
***
This morning I checked the weather before heading to the track. The websites were all screwy! They said it was 176F (80C)! Not quite...in actuality, it was 37F by my thermometer at the house and 38F by my car thermometer (about 3C). It was calm and felt pretty good out there, and it was not raining :).
I wore tights and a long-sleeved shirt with gloves and an ear-warmer. Underneath I had my new shorts (half-tights) and singlet from USATF - the ones I plan to wear for World Masters. I just got the singlet size exchanged and it fits, so I thought I'd make sure it didn't chafe or anything. So far, so good. It was comfortable. The half tights were great - first set I've ever owned that does NOT ride up on me at all. They have some rubbery thing on the inside of the bottom of the shorts so they STAY put.
I warmed up for 1600m in 9:50 (fast!) but with ave HR of 138. I was thinking it would be a good day. I did my dynamic flexibility drills and got started on the workout. I thought perhaps if I was really fast I might do these in 4:20. That turned out to be a bit over-ambitious, but close! I did the first one in 4:19, then the subsequent 800s in 4:22, 4:23, 4:23, and 4:24. The last one I was really working it and hoped it would be faster, but my legs were really rubbery by the end. My muscles were so fatigued.
The amazing thing was that my heart rate recovered SO well. It was 95 during the first 2 min rest, and then got down to 100-105 during all of the other 2 min rests. Pretty good!!! My average HR on the intervals was 155-162, though it seemed higher to me...by the end of each it was in the mid-upper 160s so I think I worked it good and hard.
Seriously, the fastest set of 800s I have done before this was 4:28-4:32 range. I'm VERY happy with this workout and feel like things are going well.
***
After that I went to the gym and did weight training/PT for my foot. I did chest fly machine (70lb/3x12)/balance L foot on dyna disc and bounce ball; calf raises (one legged, body weight, 3x15 each side)/row machine (70 lb, 3x12); military press standing on dyna disc w/L foot only (hard! 10-12 lb ea arm, 3x12)/triceps with rope (25 lb, 2x12; last set did 10 lb dumbbell skull crushers instead - fatigued!). Then I did 3 min on the treadmill to test my shorts again without the tights on. I did 2 min at 5.8 mph (6:30/km approx) then did 1 min at 6.5 mph. They stayed put! :) Pictures to follow later in the day of my new outfits for WMA.
Garmin connect data here.
***
This morning I checked the weather before heading to the track. The websites were all screwy! They said it was 176F (80C)! Not quite...in actuality, it was 37F by my thermometer at the house and 38F by my car thermometer (about 3C). It was calm and felt pretty good out there, and it was not raining :).
I wore tights and a long-sleeved shirt with gloves and an ear-warmer. Underneath I had my new shorts (half-tights) and singlet from USATF - the ones I plan to wear for World Masters. I just got the singlet size exchanged and it fits, so I thought I'd make sure it didn't chafe or anything. So far, so good. It was comfortable. The half tights were great - first set I've ever owned that does NOT ride up on me at all. They have some rubbery thing on the inside of the bottom of the shorts so they STAY put.
I warmed up for 1600m in 9:50 (fast!) but with ave HR of 138. I was thinking it would be a good day. I did my dynamic flexibility drills and got started on the workout. I thought perhaps if I was really fast I might do these in 4:20. That turned out to be a bit over-ambitious, but close! I did the first one in 4:19, then the subsequent 800s in 4:22, 4:23, 4:23, and 4:24. The last one I was really working it and hoped it would be faster, but my legs were really rubbery by the end. My muscles were so fatigued.
The amazing thing was that my heart rate recovered SO well. It was 95 during the first 2 min rest, and then got down to 100-105 during all of the other 2 min rests. Pretty good!!! My average HR on the intervals was 155-162, though it seemed higher to me...by the end of each it was in the mid-upper 160s so I think I worked it good and hard.
Seriously, the fastest set of 800s I have done before this was 4:28-4:32 range. I'm VERY happy with this workout and feel like things are going well.
***
After that I went to the gym and did weight training/PT for my foot. I did chest fly machine (70lb/3x12)/balance L foot on dyna disc and bounce ball; calf raises (one legged, body weight, 3x15 each side)/row machine (70 lb, 3x12); military press standing on dyna disc w/L foot only (hard! 10-12 lb ea arm, 3x12)/triceps with rope (25 lb, 2x12; last set did 10 lb dumbbell skull crushers instead - fatigued!). Then I did 3 min on the treadmill to test my shorts again without the tights on. I did 2 min at 5.8 mph (6:30/km approx) then did 1 min at 6.5 mph. They stayed put! :) Pictures to follow later in the day of my new outfits for WMA.
Garmin connect data here.
Tuesday, April 19, 2011
10K
I was hoping for a 10K like on Saturday :). That was too much to hope for! Seriously, I did a relatively flat route today (not the downhill of Saturday's race), and I took it a bit easier. In addition, I think my legs are still a little tired. They felt pretty good when I started, but around 7-8K, they were tired, and that was not surprising. I'm glad this is an easier training week. I just have 5x800 tomorrow; however, Jim did throw in a really hard workout (10K fartlek) for Friday. By then I should be recovered enough to give it a good shot, though.
The weather has been so snowy and rainy this month. We're having flooding problems already and the snow hasn't begun to melt in earnest in the mountains. It rained all day yesterday - about an inch total, which is 1/15 of our normal yearly precipitation! The weather said there would be showers this morning. I was hoping I might avoid them, and I got lucky :). It was 40F (4C) and overcast, with a slight breeze and no rain. The roads were wet, so my feet got a bit wet, but no big deal.
I started off nice & fast on the downhill to Liberty Park, but then slowed a bit. Still, I reached 5K in 30:31 - very good! I knew I wouldn't hold that pace, because the last half would be flat/slight uphill, and I didn't. Still, it was a nice fast workout. I finished in 1:02:14 for an average of 6:13/km with an average HR of 148.
Funny slogan on the side of a van - advertising carpet cleaning in Spanish, "Labados alfombras". It should say "Lavados"...spelling mistakes abound, apparently, no matter what language you speak. Oops!
Garmin connect data here.
The weather has been so snowy and rainy this month. We're having flooding problems already and the snow hasn't begun to melt in earnest in the mountains. It rained all day yesterday - about an inch total, which is 1/15 of our normal yearly precipitation! The weather said there would be showers this morning. I was hoping I might avoid them, and I got lucky :). It was 40F (4C) and overcast, with a slight breeze and no rain. The roads were wet, so my feet got a bit wet, but no big deal.
I started off nice & fast on the downhill to Liberty Park, but then slowed a bit. Still, I reached 5K in 30:31 - very good! I knew I wouldn't hold that pace, because the last half would be flat/slight uphill, and I didn't. Still, it was a nice fast workout. I finished in 1:02:14 for an average of 6:13/km with an average HR of 148.
Funny slogan on the side of a van - advertising carpet cleaning in Spanish, "Labados alfombras". It should say "Lavados"...spelling mistakes abound, apparently, no matter what language you speak. Oops!
Garmin connect data here.
Monday, April 18, 2011
some photos
SLC 1/2 marathon photos are up here.
***
Some pictures from a birthday party Calvin went to on Saturday - it was a Science Blast Party. They did all kinds of science-y things, wearing lab coats and safety goggles (which I pretty much never wear in my actual lab job :)!). I didn't go, but the mom who was hosting sent me these very cute photos:
***
Some pictures from a birthday party Calvin went to on Saturday - it was a Science Blast Party. They did all kinds of science-y things, wearing lab coats and safety goggles (which I pretty much never wear in my actual lab job :)!). I didn't go, but the mom who was hosting sent me these very cute photos:
spinning & weight training
Today was an optional day, but since I switched and rested today I knew I'd cross-train today. It was actually much better to cross-train today than yesterday, because 1) I was pretty sore yesterday and I actually feel better today (go figure - usually the 2nd day is worse), and 2) there aren't any spinning classes at the gym on Sunday but there's a great one on Monday morning. So I went. We did some acceleration intervals - 30s on, 30s off, 30s on, 25s off, 30s on, 20s off, 30s on, 15s off, 30s on, 10s off, 30s on, 5s off, 30s on, then recovery for a few minutes. Then crank up the resistance and repeat several times. Whew. I was really sweating - it was warm in there, which is good heat training since it's certainly NOT warm outside for my RW these days. I'm glad I didn't walk today - it's POURING rain and was 48F this morning. Ugh. Not that cold, but it was really coming down.
Garmin connect data for spinning class. I like the HR trace.
***
Then I did weight training with Lisa and core work. Bench press (30 lb ea arm, dumbbells)/balance on dyna disk (L foot PT) and bounce medicine ball 25x (3 sets, 12 reps on bench press). Then lunges on dyna disk w/8lb ea arm (L foot PT but a good exercise too!)/balance on dyna disk w/L foot and military press 8 lb ea arm (this was surprisingly hard), 3 sets 12 reps each. Finally one-legged hamstring dead lifts w/40 lb in front arm (great foot PT and strength & balance training too)/lat pull-downs (70 lb, machine); 3 sets 12 reps each. Core: sit-ups on ball, then ball passes, slow crunches with a hold at the top, and this nasty exercise for obliques with a weight that we learned in Pilates.
I felt so strong today on the weights and also in spinning class. In spinning, I really noticed that my HR recoveries were very fast - surprisingly fast - I had to keep adding resistance in between sets to keep my HR up. Yay! I'm getting fitter! Finally!
Garmin connect data for spinning class. I like the HR trace.
***
Then I did weight training with Lisa and core work. Bench press (30 lb ea arm, dumbbells)/balance on dyna disk (L foot PT) and bounce medicine ball 25x (3 sets, 12 reps on bench press). Then lunges on dyna disk w/8lb ea arm (L foot PT but a good exercise too!)/balance on dyna disk w/L foot and military press 8 lb ea arm (this was surprisingly hard), 3 sets 12 reps each. Finally one-legged hamstring dead lifts w/40 lb in front arm (great foot PT and strength & balance training too)/lat pull-downs (70 lb, machine); 3 sets 12 reps each. Core: sit-ups on ball, then ball passes, slow crunches with a hold at the top, and this nasty exercise for obliques with a weight that we learned in Pilates.
I felt so strong today on the weights and also in spinning class. In spinning, I really noticed that my HR recoveries were very fast - surprisingly fast - I had to keep adding resistance in between sets to keep my HR up. Yay! I'm getting fitter! Finally!
Sunday, April 17, 2011
rest day; some more race notes
Today I took a rest day. I was supposed to cross-train, but was a bit overly busy practicing the organ before & after church (Easter is next Sunday...busy time...) and then taking a nap and attending book club. I needed the nap because I was still so psyched about yesterday's race that I had a bit of trouble sleeping :).
So, tomorrow was an optional day so I'll just switch and cross-train tomorrow instead. That should work!
***
More race notes: My chip time was just posted on the website. It was 2:07:31, 6 seconds faster than Garmin time. Nice! So now that is my official 1/2 marathon PR! Here are the race results. I was 32/236 in the Athena (women >140 lb) division vs. runners! Not too bad! I was 2053/4444 runners (male and female) and 975/2715 female runners. My pace was 9:44/mile or 6:02/km. That's almost a minute per mile faster than my first 1/2 marathon, which I finished in a 10:43 pace back in 2007. Ah, now if I could only continue improving 1 minute per mile every 4 years, I'd be really good ;)!
Also, in my tired, math-impaired state after the race (dunno why, but I cannot do math well during or immediately after a race - the brain just does NOT function that well for some reason) I said that my PR was a 2.5 minute PR. Um, no, actually it was a 3.5 minute PR - even better! I'm embarrassed that I couldn't subtract any better. I did get As in calculus way back when and I swear I am not math-impaired normally. Oh well.
So, tomorrow was an optional day so I'll just switch and cross-train tomorrow instead. That should work!
***
More race notes: My chip time was just posted on the website. It was 2:07:31, 6 seconds faster than Garmin time. Nice! So now that is my official 1/2 marathon PR! Here are the race results. I was 32/236 in the Athena (women >140 lb) division vs. runners! Not too bad! I was 2053/4444 runners (male and female) and 975/2715 female runners. My pace was 9:44/mile or 6:02/km. That's almost a minute per mile faster than my first 1/2 marathon, which I finished in a 10:43 pace back in 2007. Ah, now if I could only continue improving 1 minute per mile every 4 years, I'd be really good ;)!
Also, in my tired, math-impaired state after the race (dunno why, but I cannot do math well during or immediately after a race - the brain just does NOT function that well for some reason) I said that my PR was a 2.5 minute PR. Um, no, actually it was a 3.5 minute PR - even better! I'm embarrassed that I couldn't subtract any better. I did get As in calculus way back when and I swear I am not math-impaired normally. Oh well.
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