Just have a few things to share today.
#1 – thanks to Strong is the New Skinny for challenging us to do better!
#2 – I want to share my workouts from Monday and Wednesday… they are on Running Ahead. It’s the website I use to track all my mileage.
#3 – I will be turning 50 on March 11, and I am truly excited about reaching this milestone. I am healthier right now than I have ever been, because I was the FAT KID all my life.
#4 – thanks to Ruth for needing a training partner on Mondays! She and I are going to make a great team. She is faster than I am, and I have more long distance endurance. So, she will help me become faster and more efficient, and I will help her increase her endurance!
I also like to talk about my meals… This morning, I had a couple pieces of bacon and one egg. I was not really hungry, but hubby cooked breakfast, so I ate a little.
Lunch: some celery sticks with cashew butter, radishes and heirloom tomatoes with olive oil vinaigrette (still not very hungry).
Dinner tonight after my treadmill hill workout: 2 small flounder filets cooked in a mix of olive and coconut oils, a small sweet potato (increasing carb intake with mileage increases) and a huge serving of mixed veggies (broccoli, brussel sprouts, cauliflower, carrots, asparagus, squash and onions) with garlic and olive oil.
Feeling great, off to clean up the dishes then in the shower and to bed early! Sleep is awesome!
Thanks, Jerry!
Maryann
Showing posts with label tempo. Show all posts
Showing posts with label tempo. Show all posts
Wednesday, February 23, 2011
Thursday, August 20, 2009
August 20, 2009
So, I ended yet another walk at the cemetery, wishing I could just check in. It's kind of funny that these crummy feeling walks always seem to near their end as I am walking through the cemetery.
I just came in from what I thought was a waste of time 6 miles. It was 99 when I walked out the door. My HR seemed high from the start, so I thought I slowed down. But every time I looked at my HR, it was still high. I felt like my legs were dead. Turns out the pace was not so bad; and the walk ended up being more like tempo than LSD, so a 4 mile tempo walk with an extra mile for warm up and an extra mile for cool down for a total of 6 miles in 1:23:51. I was under the impression that the walk was a lot slower than it ended up being and I am sure the 99 degree temp had something to do with that! I had to stop once and soak my cap to cool off a little.
I also need to remind myself that the workouts I do during the couple of weeks post marathon will be kind of tough. I need to be taking it easy, and it is difficult for me to do that.
I just came in from what I thought was a waste of time 6 miles. It was 99 when I walked out the door. My HR seemed high from the start, so I thought I slowed down. But every time I looked at my HR, it was still high. I felt like my legs were dead. Turns out the pace was not so bad; and the walk ended up being more like tempo than LSD, so a 4 mile tempo walk with an extra mile for warm up and an extra mile for cool down for a total of 6 miles in 1:23:51. I was under the impression that the walk was a lot slower than it ended up being and I am sure the 99 degree temp had something to do with that! I had to stop once and soak my cap to cool off a little.
I also need to remind myself that the workouts I do during the couple of weeks post marathon will be kind of tough. I need to be taking it easy, and it is difficult for me to do that.
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!
Wednesday, January 21, 2009
January 20 - Training Walk
I didn't get started until about 5:30 pm, and the wind was really blowing. I decided I was going to the school track near my house to walk around in circles so that I could work on speed a little. Turns out there was a high school soccer game going on (new sport for our school - does that mean there is hope for a racewalking team???).
I had my flashlight along, just in case, so I headed away from the school and around the neighborhood again. I was dressed in layers, so not too cold. It ended up being a good tempo walk, 6.04 miles in 1:16:16 for an average pace of about 12:37mpm, average HR 77%, max HR 84%. Once I was home, I stretched really well. The right side is finally starting to loosen up.
I had my flashlight along, just in case, so I headed away from the school and around the neighborhood again. I was dressed in layers, so not too cold. It ended up being a good tempo walk, 6.04 miles in 1:16:16 for an average pace of about 12:37mpm, average HR 77%, max HR 84%. Once I was home, I stretched really well. The right side is finally starting to loosen up.
Wednesday, January 7, 2009
Wednesday, January 07 – Training walk and other stuff.
So, today was yet again, not the best day for me. It started out at the funeral of a close friend of my son. He was a bright young man, only 30 years. These things are never easy, as everyone knows; we are supposed to bury our parents and grandparents, not our children.
When we got back home, after the dinner that followed the funeral, I tried to go to work. It just wasn’t happening today. Instead, I came home and cleaned up my dishes and changed clothes for the only thing that would really make me feel better: my walking workout.
It was time for a good tempo walk. So, I planned at least 6 miles at 10k race pace. I also wanted to try out my new headlamp. I headed out toward the little league park in my Saucony Grid Type A Racing flats. Those are the hottest looking pair of red racing shoes anyone could want to wear. They are nice and light weight, but they also have ample cushioning in the midsole for my neutral gait. It was still light out when I left my house. I walked to the park, which is 1 mile from home, then a ¾ mile lap around the park. I stopped my timer to stretch and do my flexibility drills, then walked 2 more ¾ mile laps at the park. I was planning to walk at the park until I reached 5 miles total, but the path at the park is red gravel. I had lots of it in my shoes, so I stopped the timer again, emptied the tiny red rocks out of my shoes, put on the headlamp because it was getting dark and headed back into the neighborhood for the rest of the walk.
I felt kind of funny wearing the headlamp at first, but I got used to it pretty quickly. I was able to continue at 10k pace without tripping on anything and I was also visible to oncoming traffic. Nothing like speed and safety!
I made 10k in 76 minutes, which is 1 minute slower than my pr for that distance. Here it is broken down by miles:
Mile 1 - 13:00
Mile 2 - 12:19
Mile 3 - 12:28
Mile 4 - 12:12
Mile 5 - 11:40
Mile 6 - 12:03
.31 miles - 3:57
Now I am home, have stretched really well and dinner is cooking while I am typing my blog entry.
If it wasn’t for my walking, I would go nuts.
When we got back home, after the dinner that followed the funeral, I tried to go to work. It just wasn’t happening today. Instead, I came home and cleaned up my dishes and changed clothes for the only thing that would really make me feel better: my walking workout.
It was time for a good tempo walk. So, I planned at least 6 miles at 10k race pace. I also wanted to try out my new headlamp. I headed out toward the little league park in my Saucony Grid Type A Racing flats. Those are the hottest looking pair of red racing shoes anyone could want to wear. They are nice and light weight, but they also have ample cushioning in the midsole for my neutral gait. It was still light out when I left my house. I walked to the park, which is 1 mile from home, then a ¾ mile lap around the park. I stopped my timer to stretch and do my flexibility drills, then walked 2 more ¾ mile laps at the park. I was planning to walk at the park until I reached 5 miles total, but the path at the park is red gravel. I had lots of it in my shoes, so I stopped the timer again, emptied the tiny red rocks out of my shoes, put on the headlamp because it was getting dark and headed back into the neighborhood for the rest of the walk.
I felt kind of funny wearing the headlamp at first, but I got used to it pretty quickly. I was able to continue at 10k pace without tripping on anything and I was also visible to oncoming traffic. Nothing like speed and safety!
I made 10k in 76 minutes, which is 1 minute slower than my pr for that distance. Here it is broken down by miles:
Mile 1 - 13:00
Mile 2 - 12:19
Mile 3 - 12:28
Mile 4 - 12:12
Mile 5 - 11:40
Mile 6 - 12:03
.31 miles - 3:57
Now I am home, have stretched really well and dinner is cooking while I am typing my blog entry.
If it wasn’t for my walking, I would go nuts.
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