So... I was off to Houston early this morning for my second training session with Ruth. She is an awesome, sweet young lady, and I think we compliment each other nicely. She is speedy, and I have endurance for the long haul.
We did some warm up drills and stretching before we started off to finish 6 miles in what we hoped to be an average pace somewhere around 12 minutes per mile. Wow, we held it for 5 miles, then did the last mile slowly for cool down. We followed the workout with lots of quality stretching and a stop at Starbucks on our way back to her house. I do my level best to maintain racewalking form during these workouts, but the soft knee is always going to be a problem for me, and I am OK with that. Just so Ruth does not pick up any bad habits from me, which I don't think she will. Her form is awesome, and I know she works on it all the time!
Oh, and, I tried a chin up on the bars at the park. I really was able to do 2!!! I have not even tried to do a pull up since I was in high school, so I am totally amazed I was able to get my chin above the bar!
Now that I have done back to back hard efforts, I don't feel obligated to any structured workout tomorrow. I have to work all day in the mattress store, so whatever happens, happens.
Showing posts with label flexibility. Show all posts
Showing posts with label flexibility. Show all posts
Monday, February 28, 2011
Sunday, September 6, 2009
Sunday, September 6
so... 2 mile warm up, stretching, then a 10k race.
The warm up went well, I was able to get some real speed going in the second mile, then I had time to stretch and do some flexibility drills before the race started.
We got a little late start... remember I said I was not going to do the judged race because I am still not sure of my racewalking form. Well, I should have thrown caution to the wind and let them judge me. Both judges said my form was looking much better and neither would have dq'd me. Anyhow, it was still a great race. 10k in 1:13:06.54 with an average pace of 11:46. Average hr was 167bpm, max hr achieved was in the neighborhood of 190. I have my max set at 194 right now, that may need to be adjusted a little higher. So, this was 2:35 better than my best for the distance. I'll take it! A new PR!
one thing to add... I was so happy to see a good turnout at the race. There were several youngsters who are being coached by AC Jaime from South Texas Racewalkers... and two of them came in first and second place. It was an awesome thing to watch those youngsters with a love for the sport that is so often misunderstood and made fun of!
The warm up went well, I was able to get some real speed going in the second mile, then I had time to stretch and do some flexibility drills before the race started.
We got a little late start... remember I said I was not going to do the judged race because I am still not sure of my racewalking form. Well, I should have thrown caution to the wind and let them judge me. Both judges said my form was looking much better and neither would have dq'd me. Anyhow, it was still a great race. 10k in 1:13:06.54 with an average pace of 11:46. Average hr was 167bpm, max hr achieved was in the neighborhood of 190. I have my max set at 194 right now, that may need to be adjusted a little higher. So, this was 2:35 better than my best for the distance. I'll take it! A new PR!
one thing to add... I was so happy to see a good turnout at the race. There were several youngsters who are being coached by AC Jaime from South Texas Racewalkers... and two of them came in first and second place. It was an awesome thing to watch those youngsters with a love for the sport that is so often misunderstood and made fun of!
Tuesday, June 2, 2009
June 2, 2009
I was planning to do 8 x 400 at the track tonight after warming up, stretching and doing my drills, but things don't always work out as planned. I am trying to wear different workout clothes to see if I am going to have any problem areas at Mohican. Wore a skirt tonight, didn't bodyglide the thighs and lo and behold, no chafing. Even wore a sleeveless top, (no chance I would forget to bodyglide the pits) and no chafing there either! I must really be firming up from all the walking I have been doing. Cardio burns body fat!
1 mile walk to the track - 13:22 (mile 1)
1 mile quick racewalk to warm up completely - 11:48 (mile 2)
stopped timer to stretch fully and do flexibility drills. was able to stretch hamstring and shins properly due to self massage last night. going to do it again after I stretch post workout.
4 x 400m w/400m rests for the next +/- 2 miles - 11:42 & 12:02 (miles 3 & 4)
(could not use center lane on the track because the slow pokes were 3 and 4 across, just strolling along, some pushing strollers; so I had to use the outer lanes of the track.)
400m slow, 1mile racewalk at an ez pace, then walk home.12:44 & 14:23 (miles 5 & 6),
then .17 miles in 2:32 (pace 15:02)
total 6.17 miles average pace 12:44, average HR 77% Overall a great workout and glad I was able to get my HR up to 88% during the intervals.
1 mile walk to the track - 13:22 (mile 1)
1 mile quick racewalk to warm up completely - 11:48 (mile 2)
stopped timer to stretch fully and do flexibility drills. was able to stretch hamstring and shins properly due to self massage last night. going to do it again after I stretch post workout.
4 x 400m w/400m rests for the next +/- 2 miles - 11:42 & 12:02 (miles 3 & 4)
(could not use center lane on the track because the slow pokes were 3 and 4 across, just strolling along, some pushing strollers; so I had to use the outer lanes of the track.)
400m slow, 1mile racewalk at an ez pace, then walk home.12:44 & 14:23 (miles 5 & 6),
then .17 miles in 2:32 (pace 15:02)
total 6.17 miles average pace 12:44, average HR 77% Overall a great workout and glad I was able to get my HR up to 88% during the intervals.
Subscribe to:
Posts (Atom)