So, I got a little of a late start for my long walk this morning. I really planned to go out at 8am, and didn't get started until 8:30. Not too bad, but as the day wore on and it began to get hot outside, the wind blew harder and harder. I looked at the historical weather for the area and gusts were reported to be between 28 and 35mph with sustained winds of 20mph. Almost as bad as the winds at Bataan, but with higher humidity.
I ended up walking 15.1 miles at an average 14:25 per mile pace. Not too shabby, but I didn't count time spent stopped (stopped the Garmin when I was not moving). I am finding that I need to take in more calories during my long walks since I have converted to Paleo. When I first started marathon walking, I was trying to stay at about 100-150 calories per hour. I am only walking most of the time, so that seemed like enough. After all, your digestive system can only process so much while your body is on the move. I had a serious bonk when I did a recent 20 mile training walk, so upped the calories per hour at Bataan for the marathon. I guess that slipped from my consciousness today, and I only brought enough Perpetuem, Hammer Gel and a Larabar so the total added up to 600 calories. That did not equal 200 calories per hour. Need more gels for sure, and a full flask of Perpetuem.
After I got home from the park where I walk, I was kind of dead to the world. I drank my Hammer Recoverite mixed with some Fage Total Greek Yogurt and a little pineapple juice. YUM!!! The only time I will drink calories is after a hard effort.
Showing posts with label humidity. Show all posts
Showing posts with label humidity. Show all posts
Sunday, April 10, 2011
Friday, April 8, 2011
A Little Wigged Out...
...to quote a good friend. I have recently signed up for the Hog's Hunt 50k at Huntsville State Park on April 16. I am not sure I am ready for prime time (50k) and the big question is whether or not I will occupy LAST place. ;) Not that it bothers me to come in last place, because I have never been, nor will I ever be FAST. I just like to be sure I can finish whatever race I enter within the time limit. Paul Stone, the race director, is a very cool guy. The last time I did one of his races and was in danger of missing the cutoff due to a hip problem, I was told that anyone who comes out in these 80+ degree temps with accompanying high humidity to do 50k will be counted in the results, even if they do finish late. I just do not like to be that person who keeps the volunteers waiting.
My friends from Houston Trail Runners Extreme will be manning one of the aid stations. They have been warned... I may be one of the last people they see before they wrap things up for the day...
Anyway... I am leaving the house early today so that I can come home from work early and get in about 6 miles on the treadmill before dinner. I hope to do about 15 miles on Sunday.
An interesting note on the strength training: I am not as sore as I thought I would be. The trainer will be in the gym on Monday when I go in for my workout... so I am going to ask him if we can add a few more items to the workout list, and up the weight just a little. BABY STEPS... need to strengthen this back, not injure it.
Now, the new workout schedule:
Sunday - LSD
Monday - Tempo in the morning, Strength Training in the afternoon
Tuesday - Day off
Wednesday - Hill workout or Intervals
Thursday - Strength training
Friday - EZ walk
Saturday - ? might be a cycling day... need something fun here!
My friends from Houston Trail Runners Extreme will be manning one of the aid stations. They have been warned... I may be one of the last people they see before they wrap things up for the day...
Anyway... I am leaving the house early today so that I can come home from work early and get in about 6 miles on the treadmill before dinner. I hope to do about 15 miles on Sunday.
An interesting note on the strength training: I am not as sore as I thought I would be. The trainer will be in the gym on Monday when I go in for my workout... so I am going to ask him if we can add a few more items to the workout list, and up the weight just a little. BABY STEPS... need to strengthen this back, not injure it.
Now, the new workout schedule:
Sunday - LSD
Monday - Tempo in the morning, Strength Training in the afternoon
Tuesday - Day off
Wednesday - Hill workout or Intervals
Thursday - Strength training
Friday - EZ walk
Saturday - ? might be a cycling day... need something fun here!
Wednesday, August 19, 2009
back to the grind
So, I was able to get in several miles of active recovery walking in Las Vegas before coming home to go immediately back to work. I had one rest day in my office, then had to work several days in a row at the mattress store. I don't know if I can count these days as miles walked, but they are certainly ACTIVE recovery with some strength training thrown in. Sunday, I stayed at home, did some laundry and nothing else.
Monday, back to work at the mattress store. Since I like to work out in the evening, I was hoping to get off of work at 5 so I could get home in time to ride my bike for a little while, then do a strength training workout. No such luck. I was finally on my way home at around 7pm.
5pm rolls around on Tuesday and the boss wants to take care of some business late in the day. When I called him back with the info he requested, he offers to call me right back and I tell him, NO, just hang up, then don't answer when I call you back, I will leave the info you requested in a voice message because I am leaving work at 5 today, no ifs ands or butts about it. So, he got his pen and wrote down the info right then.
When I got home, I was still a little irritated, so I went rushing to change into workout clothes in a big hurry. I really felt that if I didn't get a walk done, it was all over but the getting fat again. I had not done a timed walk since the marathon, and I was disappointed in that finish time. So, I set the Garmin and took off down the street, fast. The route I took is exactly a mile from the track and I made it there in 12:33! That was a great warm-up, so I stopped the timer and stretched everything and did some of the flexibility drills. Then I got on the track and accelerated for a mile and a half. My last lap was at an 11:30 pace. It was so hot and humid that it took an entire 30 minutes for me to stop sweating after I got home...
I thought I had lost something out there in the desert near area 51, but I found it at the track. Thank goodness. I know it will take some time to get the pace down where I would like it to be... somewhere in the neighborhood of 10 minute miles, and I may NEVER get there, but I will have fun trying.
My next BIG thing on the schedule is Dave's World Class Racewalking Clinic in Dallas October 9-11. I screwed up my first chance to really learn something from Dave in Mesa last January by walking a marathon the same weekend as the clinic. Well, I don't have anything on the schedule with the exception of a 10k fun walk in Houston on September 6. And, the Dallas weekend will be devoted exclusively to the clinic. It will be nice to see my two Dallas friends and one from Arkansas who will all be attending the clinic as well.
50k in November, marathon in January, 100 miles in February.
Monday, back to work at the mattress store. Since I like to work out in the evening, I was hoping to get off of work at 5 so I could get home in time to ride my bike for a little while, then do a strength training workout. No such luck. I was finally on my way home at around 7pm.
5pm rolls around on Tuesday and the boss wants to take care of some business late in the day. When I called him back with the info he requested, he offers to call me right back and I tell him, NO, just hang up, then don't answer when I call you back, I will leave the info you requested in a voice message because I am leaving work at 5 today, no ifs ands or butts about it. So, he got his pen and wrote down the info right then.
When I got home, I was still a little irritated, so I went rushing to change into workout clothes in a big hurry. I really felt that if I didn't get a walk done, it was all over but the getting fat again. I had not done a timed walk since the marathon, and I was disappointed in that finish time. So, I set the Garmin and took off down the street, fast. The route I took is exactly a mile from the track and I made it there in 12:33! That was a great warm-up, so I stopped the timer and stretched everything and did some of the flexibility drills. Then I got on the track and accelerated for a mile and a half. My last lap was at an 11:30 pace. It was so hot and humid that it took an entire 30 minutes for me to stop sweating after I got home...
I thought I had lost something out there in the desert near area 51, but I found it at the track. Thank goodness. I know it will take some time to get the pace down where I would like it to be... somewhere in the neighborhood of 10 minute miles, and I may NEVER get there, but I will have fun trying.
My next BIG thing on the schedule is Dave's World Class Racewalking Clinic in Dallas October 9-11. I screwed up my first chance to really learn something from Dave in Mesa last January by walking a marathon the same weekend as the clinic. Well, I don't have anything on the schedule with the exception of a 10k fun walk in Houston on September 6. And, the Dallas weekend will be devoted exclusively to the clinic. It will be nice to see my two Dallas friends and one from Arkansas who will all be attending the clinic as well.
50k in November, marathon in January, 100 miles in February.
Thursday, July 9, 2009
more workouts... the purpose of the blog.
July 8, 2009
I am really on a roll! Just finished the strength training here at home. Upper/lower body and core followed by a full stretching routine including some yoga poses. I know it's kind of late, but oh well I did it!
July 9, 2009
I guess 13 seconds a mile faster than marathon pace counts as a tempo walk in this heat. 7 miles average pace 12:57; average HR 78%; max HR 86% by the end of the 7 miles, then I walked an additional mile to cool down. Nice and slow and easy. Now to towel off and stretch before a shower. I am, yet again, drenched in sweat! I always like to complain about how hot it was when I started my walk... 96 when I started and 90 when I finished. High humidity as usual. I think we reached a high temperature of 102 with heat index of 108 this afternoon. I could fry an egg on the hood of my black car.
The after workout refuel snack for the evening was yogurt with slightly thawed frozen mixed berries and some fat free cool whip! What a treat!
I am really on a roll! Just finished the strength training here at home. Upper/lower body and core followed by a full stretching routine including some yoga poses. I know it's kind of late, but oh well I did it!
July 9, 2009
I guess 13 seconds a mile faster than marathon pace counts as a tempo walk in this heat. 7 miles average pace 12:57; average HR 78%; max HR 86% by the end of the 7 miles, then I walked an additional mile to cool down. Nice and slow and easy. Now to towel off and stretch before a shower. I am, yet again, drenched in sweat! I always like to complain about how hot it was when I started my walk... 96 when I started and 90 when I finished. High humidity as usual. I think we reached a high temperature of 102 with heat index of 108 this afternoon. I could fry an egg on the hood of my black car.
The after workout refuel snack for the evening was yogurt with slightly thawed frozen mixed berries and some fat free cool whip! What a treat!
Tuesday, July 7, 2009
Tuesday, July 7
I just got in from my interval workout. It went pretty well even with all the ducking and dodging I had to do on the track. I'll bet there were 50 people out there and 99% of them had no idea what to do when they saw me. I had to ask folks to let me have lane one over and over and etc.
The plan was to do 8 repeats of: 400meter x 2 minute recovery. My HR was not coming down enough in 2 minutes so I adjusted to 8 repeats of 400meter x 400 meter recovery, preceded by 1 mile warm-up, stretching and flexibility drills and followed by 1.25 miles cool down and more stretching. All the speed intervals were under 3 minutes with an average pace of 11:30. The recovery portions were very slow with an average pace of 14:37 for recovery.
The total workout was 6.17 miles average HR 80%; max HR 93%.
Who said these clothes were quick drying and moisture wicking??? The sweat was running down my legs when I got home. I had to towel off before I could even stretch!
The plan was to do 8 repeats of: 400meter x 2 minute recovery. My HR was not coming down enough in 2 minutes so I adjusted to 8 repeats of 400meter x 400 meter recovery, preceded by 1 mile warm-up, stretching and flexibility drills and followed by 1.25 miles cool down and more stretching. All the speed intervals were under 3 minutes with an average pace of 11:30. The recovery portions were very slow with an average pace of 14:37 for recovery.
The total workout was 6.17 miles average HR 80%; max HR 93%.
Who said these clothes were quick drying and moisture wicking??? The sweat was running down my legs when I got home. I had to towel off before I could even stretch!
Subscribe to:
Posts (Atom)