Sunday, Feb 28
4.1 miles; 1:05:55.53; HR: Avg 150 / Max: 173
decided to take it easy starting back into these track workouts, and good thing I didn't plan to push it too hard. my right knee is still talking to me. So, I stretched really well after 2 miles total and then again at the end, and everything seems ok. It is going to take a lot of patience for me to regain the strength I have lost in the last month of recovery.
Racewalk most of mile 1 followed by:
Bleachers (run up, walk down) 14
2 x 100 meter run sprints
100 meter each: side step R; side step L; crossover R; crossover L; quick steps, run backwards.
I walked all the curves between the drills and enough to cool down completely.
hmmm I think I remember someone telling me it wasn't a great idea to drink several cups of strong coffee right before a track workout... I MUST keep that in mind...
Monday, March 1
started out slow as planned. stretched at 2 miles. got into a pretty good rythm at 4 miles, then fartleked around for the next 5 miles... I was at the little league park where part of the path is paved and part is crushed iron ore. I racewalked pretty fast on the paved sections and either fitness walked or slow racewalked on the gravel sections. At mile 9, there came a Texas downpour so I walked the mile home, left my electronic gadgets and walked the 1 mile pre-measured path to the track and back to finish my the distance.
My kid called me when it started pouring and asked me if I wanted a ride. I said, no... what if this was a race? He just told me I am crazy (a well established fact).
12.11 miles; 2:51:45.5; 14:11 average pace
Heart Rate: Average: 137 / Max: 178
Showing posts with label track workout. Show all posts
Showing posts with label track workout. Show all posts
Monday, March 1, 2010
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.
Friday, May 22, 2009
Friday, May 22
I had a good walk this evening. I was planning on starting a little later, but I have to work tomorrow. So, I set out at a little before 8pm for 15 miles. It ended up being a very good, fast LSD. I even got in a little racewalking, and got to practice getting used to the tunnel vision caused by the headlamp. 15 miles 3:35:06, average pace 14:20, HR monitor cut in and out this walk, so I am going to change the battery tomorrow. I didn't seem to get hungry at all while walking after dark. I hope this isn't a problem at Mohican.
Funny thing... my friends and I are going to do the ET Midnight Marathon put on by Calico Racing in August. We have been having fun with the idea about spotting aliens because the marathon route is on the Extraterrestrial Highway that borders Area 51... I was doing the last 6 miles on the track and some of the back lights were on. The stars were out, and I was looking up at the sky, it was a nice night. There were some lights moving around really fast and erratic above the school building. I stopped in my tracks and watched them for a few minutes. Then I heard the birds screaching.. The lights must have been reflecting off the bottom of the birds that were flying around eating the bugs that were attracted to the lights. To tired eyes and from the other end of the track, they looked like UFO's.
Funny thing... my friends and I are going to do the ET Midnight Marathon put on by Calico Racing in August. We have been having fun with the idea about spotting aliens because the marathon route is on the Extraterrestrial Highway that borders Area 51... I was doing the last 6 miles on the track and some of the back lights were on. The stars were out, and I was looking up at the sky, it was a nice night. There were some lights moving around really fast and erratic above the school building. I stopped in my tracks and watched them for a few minutes. Then I heard the birds screaching.. The lights must have been reflecting off the bottom of the birds that were flying around eating the bugs that were attracted to the lights. To tired eyes and from the other end of the track, they looked like UFO's.
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.
Tuesday, March 24, 2009
Hill Training and other random things.
So, I haven’t blogged anything in quite some time. I have been really preoccupied at work. Retail is tough right now. I don’t have anything else to say about that.
The Silver Classic 5k in Killeen Texas redeemed itself by sending me a certificate for 1st place female walker and some gift cards from Applebee’s. I will send them a thank you note.
I had been taking my training kind of easy… only walking the races and a few weekday miles. My longest walk before last Sunday was the 20k on March. Then the weather changed. It was cold and rainy all week, so I didn’t get any walking done until I went to a track meet on Saturday, March 14 for a 1500 meter racewalk. It was raining and about 42 degrees when I arrived. 5 out of the 10 schools that were scheduled to attend the meet were no-shows. I have a lot of admiration for high school kids who will show up to run in those conditions. I wasn’t really feeling it, but under the circumstances, I felt like I would be the cop out if I didn’t do the race. So, I did. I did a 1 mile warm up, then jogged a lap and stretched before the race. I REALLY didn’t want to take off the wind pants to show the knees, but oh well; I was there, so I did. Not as fast as I wanted to be, but it was so cold. 1500 meters in 10:05:16.
I walked 5.37 miles on the 17th, 7.44 miles on the 19th, and 4.14 miles on the 20th. It was a pretty good week. No walking on Saturday, then it was time to get down to business with the hill training for Mohican.
I will have to sacrifice some of my shorter distance race speed in order to do the hill training, but it is critical that I do it in order to be able to walk the 100 miles at Mohican. I mapped out a hilly 3+ mile loop in Bellville where my mom lives. Sunday morning, not early enough, I went to Bellville to walk at least 16 miles, 18 miles if I felt good. The plan was to walk the loop in one direction, then reverse the loop and add a block on the every other time so that I would only have to walk it 5 times to add up to 16 miles. I also need to get used to stopping at the aid stations, so I set up my own on my mom’s front porch with peanut butter and jelly sandwiches, fig newtons, fritos, orange slices, water to refill my handheld, a clif bar just in case and some extra electrolyte for the fuel belt. I only brought one GU along, because I am going to try to fuel for the 100 miler with mostly REAL food.
Funny thing, I haven’t had a migraine in a long time. About a mile into my walk I started to see the aura that usually precedes a migraine. I was glad to have the Chocolate Outrage GU along because it has caffeine in it. Caffeine is a quick cure for a migraine. It only took a few minutes for the aura to go away. Did I mention that I was walking up and down hills? It’s funny that Bellville is only 12 miles north of Sealy and it is so much hillier. My goal for Mohican is to average 17mpm, including stops, I want to finish in 28 ½ hours. I was doing great and walking in the grassy shoulders of the roads when I could, and on the pavement when I had to. I made the first loop, then walked around the block and then reversed the loop. The loop also goes around a park where I can practice dodging tree roots, I made it to the park at about 4 miles and that is where I stopped for about 4 minutes to stretch during the second loop. My first AID STATION stop was at 6.7 miles, the end of loop #2. I refilled my handheld water bottle and ate some of the real food. It took me about 4 minutes, not too bad. The walk was going well, and I didn’t start to feel bad at all until about mile 12. I still had a little more than a mile to get back to the AID STATION, so I slowed down a little until I got there. I refilled the water bottle, ate the rest of the PBJ, orange slices and Fritos and brought the fig newtons for the road. After refueling, I felt better. I really could have used that GU at mile 12, but I used the only one I had with me to combat the migraine. Mental note… bring extra GU. I walked mile 15 and 16 at an average pace of 14:45, so I was able to finish the walk strong.
Anyhow, I made it. There was app 2,000 feet of elevation gain and loss over the 16 miles. I didn't stop my timer when I stopped to refuel, but I did keep track of how much time it took me at each stop and when I stopped to stretch at mile 4. Total time (incl 15 minutes dawdle time) 4:09:28, total distance 16.34 miles for an average pace 15:16. So, if I take out the stopped time, my actual walking pace was around 14:20. Average HR 69%, max HR (achieved at mile 12) 78%. This was a really good test. I plan to start doing this hilly LSD every other weekend. I have also started taking yoga to strengthen my core. Once a week after yoga, since I have to drive to Bellville for the class, I will do a hilly weekday walk.
I really thought that hilly 16 miler was going to tear me up, but I went to walk at the track today after work and walked a quick 6.11 miles. It looked like it was going to rain, so I drove to the track instead of walking. I figured if there was a quick downpour, I could always hide under the bleachers for a few minutes until it passed. Well, it didn't rain at all. I usually walk fast when I go to the track for a workout, and today was no different. I'll call it a tempo walk, because the first 5 miles were done in 1:02:27 with an average HR of 153 or 79% and I achieved 175 or what I believe to be 90% at the end of mile 5. The last 1.11 miles were done slow for cool down.
I think the hilly walk on Sunday helped the tight hamstrings rather than hurt them like I expected.
I guess that’s enough for now, except to say that I am walking in Angie's Half Crazy half marathon in Clear Lake Texas on Sunday. It is going to be a fun race, because as I always say... it's better to be crazy than lazy!
The Silver Classic 5k in Killeen Texas redeemed itself by sending me a certificate for 1st place female walker and some gift cards from Applebee’s. I will send them a thank you note.
I had been taking my training kind of easy… only walking the races and a few weekday miles. My longest walk before last Sunday was the 20k on March. Then the weather changed. It was cold and rainy all week, so I didn’t get any walking done until I went to a track meet on Saturday, March 14 for a 1500 meter racewalk. It was raining and about 42 degrees when I arrived. 5 out of the 10 schools that were scheduled to attend the meet were no-shows. I have a lot of admiration for high school kids who will show up to run in those conditions. I wasn’t really feeling it, but under the circumstances, I felt like I would be the cop out if I didn’t do the race. So, I did. I did a 1 mile warm up, then jogged a lap and stretched before the race. I REALLY didn’t want to take off the wind pants to show the knees, but oh well; I was there, so I did. Not as fast as I wanted to be, but it was so cold. 1500 meters in 10:05:16.
I walked 5.37 miles on the 17th, 7.44 miles on the 19th, and 4.14 miles on the 20th. It was a pretty good week. No walking on Saturday, then it was time to get down to business with the hill training for Mohican.
I will have to sacrifice some of my shorter distance race speed in order to do the hill training, but it is critical that I do it in order to be able to walk the 100 miles at Mohican. I mapped out a hilly 3+ mile loop in Bellville where my mom lives. Sunday morning, not early enough, I went to Bellville to walk at least 16 miles, 18 miles if I felt good. The plan was to walk the loop in one direction, then reverse the loop and add a block on the every other time so that I would only have to walk it 5 times to add up to 16 miles. I also need to get used to stopping at the aid stations, so I set up my own on my mom’s front porch with peanut butter and jelly sandwiches, fig newtons, fritos, orange slices, water to refill my handheld, a clif bar just in case and some extra electrolyte for the fuel belt. I only brought one GU along, because I am going to try to fuel for the 100 miler with mostly REAL food.
Funny thing, I haven’t had a migraine in a long time. About a mile into my walk I started to see the aura that usually precedes a migraine. I was glad to have the Chocolate Outrage GU along because it has caffeine in it. Caffeine is a quick cure for a migraine. It only took a few minutes for the aura to go away. Did I mention that I was walking up and down hills? It’s funny that Bellville is only 12 miles north of Sealy and it is so much hillier. My goal for Mohican is to average 17mpm, including stops, I want to finish in 28 ½ hours. I was doing great and walking in the grassy shoulders of the roads when I could, and on the pavement when I had to. I made the first loop, then walked around the block and then reversed the loop. The loop also goes around a park where I can practice dodging tree roots, I made it to the park at about 4 miles and that is where I stopped for about 4 minutes to stretch during the second loop. My first AID STATION stop was at 6.7 miles, the end of loop #2. I refilled my handheld water bottle and ate some of the real food. It took me about 4 minutes, not too bad. The walk was going well, and I didn’t start to feel bad at all until about mile 12. I still had a little more than a mile to get back to the AID STATION, so I slowed down a little until I got there. I refilled the water bottle, ate the rest of the PBJ, orange slices and Fritos and brought the fig newtons for the road. After refueling, I felt better. I really could have used that GU at mile 12, but I used the only one I had with me to combat the migraine. Mental note… bring extra GU. I walked mile 15 and 16 at an average pace of 14:45, so I was able to finish the walk strong.
Anyhow, I made it. There was app 2,000 feet of elevation gain and loss over the 16 miles. I didn't stop my timer when I stopped to refuel, but I did keep track of how much time it took me at each stop and when I stopped to stretch at mile 4. Total time (incl 15 minutes dawdle time) 4:09:28, total distance 16.34 miles for an average pace 15:16. So, if I take out the stopped time, my actual walking pace was around 14:20. Average HR 69%, max HR (achieved at mile 12) 78%. This was a really good test. I plan to start doing this hilly LSD every other weekend. I have also started taking yoga to strengthen my core. Once a week after yoga, since I have to drive to Bellville for the class, I will do a hilly weekday walk.
I really thought that hilly 16 miler was going to tear me up, but I went to walk at the track today after work and walked a quick 6.11 miles. It looked like it was going to rain, so I drove to the track instead of walking. I figured if there was a quick downpour, I could always hide under the bleachers for a few minutes until it passed. Well, it didn't rain at all. I usually walk fast when I go to the track for a workout, and today was no different. I'll call it a tempo walk, because the first 5 miles were done in 1:02:27 with an average HR of 153 or 79% and I achieved 175 or what I believe to be 90% at the end of mile 5. The last 1.11 miles were done slow for cool down.
I think the hilly walk on Sunday helped the tight hamstrings rather than hurt them like I expected.
I guess that’s enough for now, except to say that I am walking in Angie's Half Crazy half marathon in Clear Lake Texas on Sunday. It is going to be a fun race, because as I always say... it's better to be crazy than lazy!
Sunday, February 22, 2009
February 22, 2009 - training walk
Today was a good day to walk. It was kind of cool this morning, so I waited until almost noon to leave the house. I am choosing to follow the doctor’s advice and do most of my walking on the track at the school down the street from my house for now. The roads around my house are all cambered, and walking on that slanted surface has been contributing to the problems with my hips and lower back.
So, I walked to the track, and then continued until I had walked a total of 2 miles. At that point, I stopped my timer, stretched and did some flexibility drills. I started the timer back up and continued around the track (total of 34 laps in lane 5). I had walked a total of a little over 9 miles, and then I headed home.
Today’s walk was very productive. I was trying to see if I could push myself to walk at a fairly fast sustained pace for longer than 5 or 6 miles without my knee starting to hurt, or just feeling crappy in general and needing to stop. The first 9 miles were completed in 1:55:40 with an average pace of 12:51 mpm and an average heart rate of 150 or approximately 78%. I walked the last 1.22 miles very slowly, just to cool down so that I could stretch when I got home.
I am still not sure how the 5k I signed up for this coming Sunday is going to work out for me. I am supposed to send my heart rate from the 2 mile mark in the 5k to Dave so he can give me a better estimate of what my maximum heart rate should be set to. I am just not sure I can get up enough speed on these legs to get my heart rate up very high. We shall see…
So, I walked to the track, and then continued until I had walked a total of 2 miles. At that point, I stopped my timer, stretched and did some flexibility drills. I started the timer back up and continued around the track (total of 34 laps in lane 5). I had walked a total of a little over 9 miles, and then I headed home.
Today’s walk was very productive. I was trying to see if I could push myself to walk at a fairly fast sustained pace for longer than 5 or 6 miles without my knee starting to hurt, or just feeling crappy in general and needing to stop. The first 9 miles were completed in 1:55:40 with an average pace of 12:51 mpm and an average heart rate of 150 or approximately 78%. I walked the last 1.22 miles very slowly, just to cool down so that I could stretch when I got home.
I am still not sure how the 5k I signed up for this coming Sunday is going to work out for me. I am supposed to send my heart rate from the 2 mile mark in the 5k to Dave so he can give me a better estimate of what my maximum heart rate should be set to. I am just not sure I can get up enough speed on these legs to get my heart rate up very high. We shall see…
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