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 intervals. Show all posts
Showing posts with label intervals. Show all posts
Monday, February 28, 2011
Thursday, September 3, 2009
Thursday, September 3 - Training Update
Gosh, it has been a while since I posted an update. I have just been so busy.
8/25/09 - another early morning walk. I was out of the house at 5:39 am and walked 4.43 miles, according to my Garmin Forerunner. My main concern walking this early in the morning when it is still dark is getting specific types of training done. How are you supposed to do intervals (speed training) when it is dark out without tripping, falling, and/or breaking an arm or leg??? I just don’t know.
8/26/09 - Great afternoon bike ride! Almost 11 miles and no worse for the wear.
8/27/09 - I got a little later start this morning (6:10 am). I had an 8 mile walk on the schedule and it went very well. I was able to complete the walk at an average pace of 12:59 minutes per mile, which is a little faster than marathon pr pace. My average heart rate was only 75%, which means that I should have been able to walk faster. Heart rate should be 80% or a little over for a good tempo walk. I just don’t think my racewalking technique is good enough for me to walk any faster. I am really looking forward to the racewalking clinic in Dallas this October!
8/29/09 - Saturday morning, I left the house at 6:17 am, still a later than I should be leaving for my long walks, but it is better than 9 or 10 ;-). It was a great walk, marathon pace LSD. The average pace was 13:09 minutes per mile and average heart rate was 76%. There it is again; that mid 70’s % maximum heart rate. If I continue to do all my training walks in that same range, that is all I will ever be able to do. I have to find some way to increase my heart rate during training if I am to increase my level of endurance.
9/1/09 - Tuesday morning got kind of a late start at 6:31 am, but did go out for an interval workout at the track, wearing the new Adidas Adizero RC. I warmed up a little over a mile walking to the track, stretched, and then did 5 x 400 with 200 meter rests. All the 400's were in the low 11's (pace) with the last one at 10:59. I followed the interval workout with a little over a mile walk home, stretched, showered and went to work.
9/2/09 - Wednesday morning at 5:42 am 10k at marathon pace (13:10); average HR 74% Max HR 78%. It was a nice cool morning, probably in the high 60's when I started and 71 when I finished.
9/3/09 - Thursday morning at 5:58 am 4.46 miles this morning this included almost 2 miles of jogging. I have not been very successful at getting my heart rate high enough while racewalking because the technique just isn't there, so I have been tossing the idea of doing some jogging around for a while now... I feel like I need to get some workouts in at a higher HR in order to increase my level of endurance while training for the 100 mile race in February. I was very surprised that I could run a half mile without stopping to walk. And now that I looked at my Garmin data, I was successful in getting my heart rate up into the high 80%, even breaking 90% at one point. When I stopped to stretch, the sweat faucet turned on full force. I had driven to the little league park because I was walking/jogging in the dirt and don't like wearing my trail shoes on the pavement. My car has leather seats and of course, I forgot to bring along my old beach towel. Thank goodness there was some newspaper in my trunk.
Post Script
There, now the training blog is up to date. I don’t know where this jogging thing is going to take me. I still have the goal of walking 100 miles within the time limit of 30 hours at Rocky Raccoon February 7 in Huntsville Texas. The goal of becoming an American Centurion continues to be my ultimate goal. I would be so proud to have my name on this list together with such amazing company.
Here is my race schedule for the next several months…
9/6/09 - bear creek 10k Houston - 10k
10/9/09 - racewalking clinic Dallas
11/7/09 - rocky raccoon 50k Huntsville TX
11/15/09 - San Antonio R&R full marathon
12/5/09 - RD Sealy 5k Jingle Bell Fun Run
1/1/10 - texas full marathon Kingwood TX
2/6/10 - rocky raccoon 100m Huntsville TX
3/7/10 - Little Rock full Marathon
4/24/10 - Nashville Country Music full marathon
I am sure to add shorter distance races as they come up, they are just not as important to me as marathons and ultra distance races.
8/25/09 - another early morning walk. I was out of the house at 5:39 am and walked 4.43 miles, according to my Garmin Forerunner. My main concern walking this early in the morning when it is still dark is getting specific types of training done. How are you supposed to do intervals (speed training) when it is dark out without tripping, falling, and/or breaking an arm or leg??? I just don’t know.
8/26/09 - Great afternoon bike ride! Almost 11 miles and no worse for the wear.
8/27/09 - I got a little later start this morning (6:10 am). I had an 8 mile walk on the schedule and it went very well. I was able to complete the walk at an average pace of 12:59 minutes per mile, which is a little faster than marathon pr pace. My average heart rate was only 75%, which means that I should have been able to walk faster. Heart rate should be 80% or a little over for a good tempo walk. I just don’t think my racewalking technique is good enough for me to walk any faster. I am really looking forward to the racewalking clinic in Dallas this October!
8/29/09 - Saturday morning, I left the house at 6:17 am, still a later than I should be leaving for my long walks, but it is better than 9 or 10 ;-). It was a great walk, marathon pace LSD. The average pace was 13:09 minutes per mile and average heart rate was 76%. There it is again; that mid 70’s % maximum heart rate. If I continue to do all my training walks in that same range, that is all I will ever be able to do. I have to find some way to increase my heart rate during training if I am to increase my level of endurance.
9/1/09 - Tuesday morning got kind of a late start at 6:31 am, but did go out for an interval workout at the track, wearing the new Adidas Adizero RC. I warmed up a little over a mile walking to the track, stretched, and then did 5 x 400 with 200 meter rests. All the 400's were in the low 11's (pace) with the last one at 10:59. I followed the interval workout with a little over a mile walk home, stretched, showered and went to work.
9/2/09 - Wednesday morning at 5:42 am 10k at marathon pace (13:10); average HR 74% Max HR 78%. It was a nice cool morning, probably in the high 60's when I started and 71 when I finished.
9/3/09 - Thursday morning at 5:58 am 4.46 miles this morning this included almost 2 miles of jogging. I have not been very successful at getting my heart rate high enough while racewalking because the technique just isn't there, so I have been tossing the idea of doing some jogging around for a while now... I feel like I need to get some workouts in at a higher HR in order to increase my level of endurance while training for the 100 mile race in February. I was very surprised that I could run a half mile without stopping to walk. And now that I looked at my Garmin data, I was successful in getting my heart rate up into the high 80%, even breaking 90% at one point. When I stopped to stretch, the sweat faucet turned on full force. I had driven to the little league park because I was walking/jogging in the dirt and don't like wearing my trail shoes on the pavement. My car has leather seats and of course, I forgot to bring along my old beach towel. Thank goodness there was some newspaper in my trunk.
Post Script
There, now the training blog is up to date. I don’t know where this jogging thing is going to take me. I still have the goal of walking 100 miles within the time limit of 30 hours at Rocky Raccoon February 7 in Huntsville Texas. The goal of becoming an American Centurion continues to be my ultimate goal. I would be so proud to have my name on this list together with such amazing company.
Here is my race schedule for the next several months…
9/6/09 - bear creek 10k Houston - 10k
10/9/09 - racewalking clinic Dallas
11/7/09 - rocky raccoon 50k Huntsville TX
11/15/09 - San Antonio R&R full marathon
12/5/09 - RD Sealy 5k Jingle Bell Fun Run
1/1/10 - texas full marathon Kingwood TX
2/6/10 - rocky raccoon 100m Huntsville TX
3/7/10 - Little Rock full Marathon
4/24/10 - Nashville Country Music full marathon
I am sure to add shorter distance races as they come up, they are just not as important to me as marathons and ultra distance races.
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!
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.
Tuesday, May 12, 2009
Tuesday, May 12
I won't call it taper madness, but I registered online for Hog's Hunt 50k at Huntsville State Park this Saturday. I am beginning to really like that park, I only wish it was closer than 100 miles from me. It kind of sucks having to leave home at 4am to go and walk 50k... btw... Monday was a day off of training. I will get my usual Tuesday workout today. 6 miles. I may do a little speed work at the track.
So, I did get to the track and do some speed work, 2 miles warm up, then 6 x 400m at somewhere between 5k and 10k pace with 400 meter rests, 1 mile cool down.
Funny thing. Some people (most people) who come to the track to walk (I won't call it working out) have no idea about track etiquette. They bring their children and their bicycles. The children play chicken on their bicycles. Then they aim these bicycles straight at you. I had to leave before I had finished my cool down laps and cool down on the walk home, or I might have knocked these sweet little children off of their bicycles. Gosh, then the fight would have been on, and there were lots more of them; of course, I could probably walk faster than they could run and I would have made a clean break.
I absolutely don't begrudge anyone the use of the track for working out, walking, running, whatever they choose to do. Some of the children were doing 50 meter sprinting races. That is fun to watch and it does my heart good to see children out there running rather than sitting home playing the dreaded video game console of their choice.
OK, now I will step down off the soapbox.
So, I did get to the track and do some speed work, 2 miles warm up, then 6 x 400m at somewhere between 5k and 10k pace with 400 meter rests, 1 mile cool down.
Funny thing. Some people (most people) who come to the track to walk (I won't call it working out) have no idea about track etiquette. They bring their children and their bicycles. The children play chicken on their bicycles. Then they aim these bicycles straight at you. I had to leave before I had finished my cool down laps and cool down on the walk home, or I might have knocked these sweet little children off of their bicycles. Gosh, then the fight would have been on, and there were lots more of them; of course, I could probably walk faster than they could run and I would have made a clean break.
I absolutely don't begrudge anyone the use of the track for working out, walking, running, whatever they choose to do. Some of the children were doing 50 meter sprinting races. That is fun to watch and it does my heart good to see children out there running rather than sitting home playing the dreaded video game console of their choice.
OK, now I will step down off the soapbox.
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