I'm pretty loyal to shoes. Too loyal at times.
I had a great pair of shoes a couple of models ago that I absolutely loved! They were light enough to roll my foot, but heavy enough that I could walk a half marathon in them. I loved the shoe.
As is typical, the manufacturer "upgraded" the shoe. There were some obvious improvements and on my short distance days, I liked them better than the original. I was happy.
The problem started when I started training for a long-distance event. Somewhere around 5 or 6 miles I got a blister on the inside edge of my right heel. Having been a former Blister Queen, I was confident I could work through it. These shoes were a little different. The more I wore them, the shorter the distance needed to develop a blister.
The manufacturer even sent me a new pair in a different size, and that pair also caused blisters. I've never encountered that before.
It's been a while since I have worn the shoes. Today I was short of time and decided to do just a short 2-mile walk with my husband. I thought it would be safe to wear the shoes. Before we were even close to being finished, I could feel a hot spot on each foot and ended up developing blisters on both!
OK, I give up. I'm not even close to having worn out the shoes. In fact, there is plenty of mileage left on them. I'm not sure if the problem is the shoes, my feet, or racewalking in these shoes instead of running.
So, through a local running store, FrontRunner, I've decided to donate both pairs to a group that gives shoes to needy runners. I hope a person with a different gait will fit these shoes better than I do.
Wednesday, August 05, 2009
Tuesday, August 04, 2009
Speed
Did my speed workout a little differently tonight. Instead of walking a quarter mile as fast as possible, I decided to walk as fast as possible for a set time.
Because I hovered around 3 minutes for a quarter mile last week, today I walked as fast as I could for 3 min then did a recovery walk for 2. There is a cul de sac across the street from my house which is pretty good for doing speed. After the sprint, the recovery walk takes me back to my house with enough time for a quick gulp of water before the next sprint.
Both methods have benefits. I like knowing that I'm walking a quarter mile faster each time. Yet, I also like knowing that as soon as my watch says 3 minutes, I can quit. Unfortunately, I wasn't able to really mark (or remember) where I stopped each time to see if I was able to walk farther.
My shin muscles worked pretty hard and my legs felt appropriately rubbery by the time I finished. And I probably should have spent more time cooling down and stretching afterward.
__________
It was nice and cool tonight! Perfect weather for walking. I wore the Chines racewalking shoes, which are great for being flexible and rolling my feet. They might be too light though. My heels were bothering me toward the end.
I did cough a little while walking, but I think it is OK. I was breathing deep and trying to clear out the last remnants of my cold. It should be totally gone any day now!
Because I hovered around 3 minutes for a quarter mile last week, today I walked as fast as I could for 3 min then did a recovery walk for 2. There is a cul de sac across the street from my house which is pretty good for doing speed. After the sprint, the recovery walk takes me back to my house with enough time for a quick gulp of water before the next sprint.
Both methods have benefits. I like knowing that I'm walking a quarter mile faster each time. Yet, I also like knowing that as soon as my watch says 3 minutes, I can quit. Unfortunately, I wasn't able to really mark (or remember) where I stopped each time to see if I was able to walk farther.
My shin muscles worked pretty hard and my legs felt appropriately rubbery by the time I finished. And I probably should have spent more time cooling down and stretching afterward.
__________
It was nice and cool tonight! Perfect weather for walking. I wore the Chines racewalking shoes, which are great for being flexible and rolling my feet. They might be too light though. My heels were bothering me toward the end.
I did cough a little while walking, but I think it is OK. I was breathing deep and trying to clear out the last remnants of my cold. It should be totally gone any day now!
Monday, August 03, 2009
Easy Couple Miles Today
Just did a couple of easy miles today. The temps were perfect for walking! Nice and cool in the low 70s. Unfortunately, I was feeling somewhat wiped out from the day. I decided to listen to my tired self and take it easy.
I do plan to do my weekly speed workout tomorrow.
I do plan to do my weekly speed workout tomorrow.
Sunday, August 02, 2009
Missing Mile Markers - 10 Miles I Think
Those of us planning to do the Parkersburg Half Marathon this month did a 10-mile training walk yesterday. The weather was perfect! The temps were mild (slightly chilly) when we started at 6:45 and the morning was sunny and beautiful. We started at the Park of Roses in Whetstone Park and headed north toward Worthington Hills.
Because it was our long slow distance day, we had anticipated walking between 14:30 and 15 min per mile. I like to check every mile to be sure we are on track.
We started between mile markers. The first mile we could measure we were slower than we had planned at 15:09. The next couple were 14:55 and then 15:12. From this point out, I had trouble finding mile markers. I'm not sure if they were missing or if I just didn't see them.
In the event we couldn't find mile markers, we had planned to walk for 2 1/2 hours -- so after about 77 min, we turned around. As we got closer to our starting point, we started running into members of the Buckeye Striders Walking Club. Peggy was walking a little faster than us, so I tried to pick up the pace to walk with her.
When Peggy joined us, I pushed myself as she simply "strolled" beside me. The pace had to be good (for me), because by the time we returned to the starting point, I had walked for 2 hours and 27 min! 77 min out, yet a total of 2:27!
I felt great at the finish and only coughed when Deb made me laugh during our walk. Because I had not walked as much as my training schedule called for during the past week, I was thrilled to feel so good after walking 10 miles. However, driving home I started getting a headache which got progressively worse and lasted for hours! Not sure how it is related -- might not be at all.
My guess is that we walked somewhat close to 10 miles since we walked longer than 75 min out.
__________
I'm pretty sure I need new shoes. I really hate buying new shoes! I hate trying to figure what I need and whether the shoes on my feet will feel good after 13 miles.
Because it was our long slow distance day, we had anticipated walking between 14:30 and 15 min per mile. I like to check every mile to be sure we are on track.
We started between mile markers. The first mile we could measure we were slower than we had planned at 15:09. The next couple were 14:55 and then 15:12. From this point out, I had trouble finding mile markers. I'm not sure if they were missing or if I just didn't see them.
In the event we couldn't find mile markers, we had planned to walk for 2 1/2 hours -- so after about 77 min, we turned around. As we got closer to our starting point, we started running into members of the Buckeye Striders Walking Club. Peggy was walking a little faster than us, so I tried to pick up the pace to walk with her.
When Peggy joined us, I pushed myself as she simply "strolled" beside me. The pace had to be good (for me), because by the time we returned to the starting point, I had walked for 2 hours and 27 min! 77 min out, yet a total of 2:27!
I felt great at the finish and only coughed when Deb made me laugh during our walk. Because I had not walked as much as my training schedule called for during the past week, I was thrilled to feel so good after walking 10 miles. However, driving home I started getting a headache which got progressively worse and lasted for hours! Not sure how it is related -- might not be at all.
My guess is that we walked somewhat close to 10 miles since we walked longer than 75 min out.
__________
I'm pretty sure I need new shoes. I really hate buying new shoes! I hate trying to figure what I need and whether the shoes on my feet will feel good after 13 miles.
Wednesday, July 29, 2009
Practicing What We eat During a Race
A friend did a solo 8-mile walk this past Sunday to get ready for the upcoming Parkersburg Half Marathon this August. I've been telling her how much I love Clif Shot Bloks, and she decided to try them during the walk.
After about 4 miles she popped a Cran Razz blok and immediately felt better. Unfortunately, a few minutes later she ended up with a stomach ache. At first she thought that she just needed to eat more, and eventually popped another blok. A little while later she had a terrible stomach ache! She felt pretty bad by the time she was done walking.
This is a good news/bad news situation. The bad news is the Clif Bloks I love don't work for her. The good news is, she found out now, several weeks BEFORE the race, not at mile 8 of the race.
She still has a couple of weeks to see what will work for her. She likes granola, and we have been talking about ways for her to get electrolytes if that is what she decides to eat during the race. I'm just relieved she discovered this problem with plenty of time to work it out.
Hills Tonight
We've been doing our hill workouts at Griggs Reservoir in Central Ohio for several months. I was curious how far we have actually been walking, since I don't have GPS (yet). I went to MapMyWalk and in the satellite view drew our route, mapped below.
So each rep -- up one hill, down the next and returning to start -- is half a mile! So each time we do 4 reps, we end up walking 2 miles. We go a little farther than half a mile warm up and cool down. Not a bad midweek workout.
From looking at the elevation, the hills are not intense, but repeating the hills has helped our in-race performance.
http://www.mapmywalk.com/route/us/oh/columbus/566124891933041041
________
NOTE: Did not cough more than twice during walk. My lungs felt pretty good. But as soon as I got back into the car, coughing resumed. I'm considering heading to the doctor tomorrow.
So each rep -- up one hill, down the next and returning to start -- is half a mile! So each time we do 4 reps, we end up walking 2 miles. We go a little farther than half a mile warm up and cool down. Not a bad midweek workout.
From looking at the elevation, the hills are not intense, but repeating the hills has helped our in-race performance.
http://www.mapmywalk.com/route/us/oh/columbus/566124891933041041
________
NOTE: Did not cough more than twice during walk. My lungs felt pretty good. But as soon as I got back into the car, coughing resumed. I'm considering heading to the doctor tomorrow.
667 Posts
I just noticed my last post was number 666. Needless to say, as soon as I saw it, I had to post something new. Whew! I'm at 667!
Next post will be more meaningful.
Next post will be more meaningful.
Tuesday, July 28, 2009
Walking Through my Cold
Took a short walk yesterday and ended up coughing hard. So today I tried to take it easy, yet I still wanted to get in a little bit of distance. My solution was to walk a slow 3 miles.
I walked the 1 mile to the library leaving the option open whether I would do a lap at the park or not. I felt fine, not tired at all, so I walked around the park then head on home.
About a quarter mile from home I decided to pick up the pace and see what would happen. Once I started breathing hard, the coughing fits started. The weird thing is, it actually felt good -- like it was good for my lungs to be clearing. (I'm sorry, that was gross.)
The good news is, I didn't feel tired. But like I said, it did cause coughing.
My plan is to gradually get back into my regular training program this week and be able to do distance on Saturday. So tomorrow let's see how I do on hills!
I walked the 1 mile to the library leaving the option open whether I would do a lap at the park or not. I felt fine, not tired at all, so I walked around the park then head on home.
About a quarter mile from home I decided to pick up the pace and see what would happen. Once I started breathing hard, the coughing fits started. The weird thing is, it actually felt good -- like it was good for my lungs to be clearing. (I'm sorry, that was gross.)
The good news is, I didn't feel tired. But like I said, it did cause coughing.
My plan is to gradually get back into my regular training program this week and be able to do distance on Saturday. So tomorrow let's see how I do on hills!
Sunday, July 26, 2009
Importance of Hydration and Nutrition
Many Central Ohio walkers were at Fleet Feet last week for a nutrition and hydration clinic presented by Steven Devor of OSU. Dr. Devor is with the Health and Exercise Science Program, and Department of Physiology and Cell Biology and Department of Human Nutrition. I know that is a mouthful, but his credentials are important.
I was surprised to learn how much of an impact good hydration can have on performance. Not consuming enough water, carbs and electrolytes can negatively affect your performance by as much as 25%! Not being hydrated can also cause heat exhaustion.
He also said that it is important to consume an electrolyte replacement and carbs during a race. If you choose to drink Gatorade, diluting it will slow its absorption. If you don't like drinks, gels and other products are just as good.
Dr. Devor gave a lot more great information. Check out his PowerPoint presentation here.
I was surprised to learn how much of an impact good hydration can have on performance. Not consuming enough water, carbs and electrolytes can negatively affect your performance by as much as 25%! Not being hydrated can also cause heat exhaustion.
He also said that it is important to consume an electrolyte replacement and carbs during a race. If you choose to drink Gatorade, diluting it will slow its absorption. If you don't like drinks, gels and other products are just as good.
Dr. Devor gave a lot more great information. Check out his PowerPoint presentation here.
Thursday, July 23, 2009
Sidelined by Summer Cold
Who catches a cold in July? My husband -- who then proceeded to give it to me!
Yesterday, it was still a mild cold so I had planned to do my hill workout (not fast or hard). Since it was raining, I opted to skip it. Why add rain when I was already feeling iffy.
Normally, I continue to train through a cold. Most of the time a cold is a little stuffiness, a headache, etc., nothing serious.
Today this cold seems to have settled in my lungs causing a pretty nasty cough.
The rule of thumb is -- if all of your symptoms are above the neck, it can be OK to continue training. If symptoms are below the neck, rest is recommended. (For more detailed information, check out this article from Runner's World).
Yesterday, it was still a mild cold so I had planned to do my hill workout (not fast or hard). Since it was raining, I opted to skip it. Why add rain when I was already feeling iffy.
Normally, I continue to train through a cold. Most of the time a cold is a little stuffiness, a headache, etc., nothing serious.
Today this cold seems to have settled in my lungs causing a pretty nasty cough.
The rule of thumb is -- if all of your symptoms are above the neck, it can be OK to continue training. If symptoms are below the neck, rest is recommended. (For more detailed information, check out this article from Runner's World).
Tuesday, July 21, 2009
I Thought I Was Fast Before...
I coerced Elaine and Deb into doing a speed workout with me today.
Last week I started doing 1/4 mile sprints at Griggs Reservoir. That first day I did 6 reps. This week was a little harder -- the asphalt was hot, my shins were really tight and there was a little too much car traffic. We ended up doing only 4 reps.
We started with a slow 15:08 warm-up mile, then did our sprints: 2:57, 3:08, 3:11, 3:07. Does it make sense that our first 1/4 mile would have been 11:48 if we kept it up for a whole mile?! The second rep would be 12:32?!! Geez! Is it really possible that I could have been moving that fast? That is quite a bit faster than what I was last week. No wonder my shins were sore!
Afterward, we started out doing a one-mile cool down. After walking half a mile, we decided to go a little farther to make our total cool down closer to almost 1.5-miles.
I'm pretty excited I was able to walk so fast! I felt stiff and my shins were sore for most of the sprinting. During the last rep, I tried to relax a little and worked on being more "smooth." I felt a whole lot better, but still had a little shin pain.
Total mileage was a little over 3 miles and we finished our workout in exactly one hour.
__________
Note to me: Temps in the mid-70s, but it was hotter on the asphalt. I wore the Chinese racewalking shoes I use for speed, shorts and a technical shirt. Wish I had worn a tank. For the first 3 laps, I had intense shin pain, and just could not make my legs go faster. Felt stiff and uncomfortable trying to go faster. We took 3-min breaks between reps mostly because of my shins. Tried stretching in between, but it didn't seem to work.
Hills tomorrow.
Last week I started doing 1/4 mile sprints at Griggs Reservoir. That first day I did 6 reps. This week was a little harder -- the asphalt was hot, my shins were really tight and there was a little too much car traffic. We ended up doing only 4 reps.
We started with a slow 15:08 warm-up mile, then did our sprints: 2:57, 3:08, 3:11, 3:07. Does it make sense that our first 1/4 mile would have been 11:48 if we kept it up for a whole mile?! The second rep would be 12:32?!! Geez! Is it really possible that I could have been moving that fast? That is quite a bit faster than what I was last week. No wonder my shins were sore!
Afterward, we started out doing a one-mile cool down. After walking half a mile, we decided to go a little farther to make our total cool down closer to almost 1.5-miles.
I'm pretty excited I was able to walk so fast! I felt stiff and my shins were sore for most of the sprinting. During the last rep, I tried to relax a little and worked on being more "smooth." I felt a whole lot better, but still had a little shin pain.
Total mileage was a little over 3 miles and we finished our workout in exactly one hour.
__________
Note to me: Temps in the mid-70s, but it was hotter on the asphalt. I wore the Chinese racewalking shoes I use for speed, shorts and a technical shirt. Wish I had worn a tank. For the first 3 laps, I had intense shin pain, and just could not make my legs go faster. Felt stiff and uncomfortable trying to go faster. We took 3-min breaks between reps mostly because of my shins. Tried stretching in between, but it didn't seem to work.
Hills tomorrow.
Monday, July 20, 2009
Preparing to Walk in the Rain
Today my training schedule called for an easy 4 miles.
On my way home from work, I was positive it would rain while I was out walking. So, what should I wear in the rain? It was about 70 degrees and overcast, so getting wet would be cold. I opted for a short-sleeved technical shirt, shorts and a denim hat to keep off as much rain as possible.
Prepared for the weather, I head off to Antrim Park -- there are a lot of trees around the lake, giving me the best opportunity to avoid getting totally soaked.
The first lap's time means nothing -- I got distracted and didn't start it on time. The second 1.2-mile lap was 17:50 with the third 17:34. I did the last lap at a 14:38 pace. I was not pushing hard, just walking at a comfortable pace! On top of that, no rain!
The thunderstorm didn't hit until after I was home safe and sound. Maybe I should dress for the potential weather more often.
Note: Though the schedule said 4 miles, I walked 3.6 timed, and about 0.4 to and from the car. I use the distance to the car as my warm up and cool down. And I always use these slow days to practice racewalking form. It felt pretty smooth!
Tomorrow: Speed workout.
On my way home from work, I was positive it would rain while I was out walking. So, what should I wear in the rain? It was about 70 degrees and overcast, so getting wet would be cold. I opted for a short-sleeved technical shirt, shorts and a denim hat to keep off as much rain as possible.
Prepared for the weather, I head off to Antrim Park -- there are a lot of trees around the lake, giving me the best opportunity to avoid getting totally soaked.
The first lap's time means nothing -- I got distracted and didn't start it on time. The second 1.2-mile lap was 17:50 with the third 17:34. I did the last lap at a 14:38 pace. I was not pushing hard, just walking at a comfortable pace! On top of that, no rain!
The thunderstorm didn't hit until after I was home safe and sound. Maybe I should dress for the potential weather more often.
Note: Though the schedule said 4 miles, I walked 3.6 timed, and about 0.4 to and from the car. I use the distance to the car as my warm up and cool down. And I always use these slow days to practice racewalking form. It felt pretty smooth!
Tomorrow: Speed workout.
Great Salad Idea
When eating dinner at a friend's house the other night, I was introduced to a simple and somewhat low-calorie way to put dressing on a salad. After chopping up the veggies, she sprinkled on blue cheese crumbles and splashed everything with garlic-flavored rice vinegar. It was delicious!
Basically the blue cheese "melted" into the vinegar and was similar to a blue cheese dressing without all of the fat and calories.
I enjoyed the salad so much, I bought blue cheese and rice vinegar on my way home from walking this evening and made a salad at home. It was a great way to finish up a great walk.
Basically the blue cheese "melted" into the vinegar and was similar to a blue cheese dressing without all of the fat and calories.
I enjoyed the salad so much, I bought blue cheese and rice vinegar on my way home from walking this evening and made a salad at home. It was a great way to finish up a great walk.
Saturday, July 18, 2009
8 miles and We Were Flying -- For Us
14:36 per mile is what I figured we did today. And that was for the entire 7.8 miles we timed. (We used 0.2 for cool down.)
This is not fast for many of you, but I have been hovering around a 15-min mile on and off for years. When I start to get faster, there always seems to be a roadblock that interferes or sets me back.
The temps were in the 60s this morning and the skies were overcast. If we had not been walking hard, it would have been chilly! (Chilly in July!) Though it is great for walking and racing, these cool temps are not going to help us get ready for an August half marathon. I'm worried about being acclimated.
Elaine, Deb and I walked together until the last 0.2 mile where I tried to pick up the pace. Though I was getting pretty far ahead of them, Elaine decided to sprint and hit the 4-mile mark a step before me. I knew Elaine was fast, but she really impressed me this morning!
Our times:
First lap
Mile 1 - 14:41
Mile 2 - 14:40 (hills)
Mile 3 - 14:32
Almost Mile 4 - 12:13 (0.8 mi)
Second lap
Mile 1 - 14:33
Mile 2 - 14:42 (hills)
Mile 3 - 14:42
Mile 4 - 14:19 (Sprinted at end)
Last 0.2 was cool down.
Total for 7.8 was 1:54.
I'm pretty excited! This has been my typical race pace for a couple of years. To be able to maintain it for 8 miles in a training walk is a big milestone for me.
___________
I've explained before that Sharon Woods is a 3.8-mile loop with mile markers along the way. If you do one loop, you can go beyond the finish 0.2 miles where there is a mark to indicate that last complete mile.
When I do more than one loop, the fourth "mile" is actually 0.8. The last loop is where we pick up the extra tenths by going past the end. When I did my marathon training here, after five laps I would sweat over whether to make up that mileage shortage. (Sometimes I did and sometimes I didn't.)
I went to Map My Walk and mapped out this route so you can see how great of a park it is. It looks as if the satellite photo was taken in late fall or early spring. There are not many leaves on the trees, making it easier to see the trail. (Note: When mapping the trail, I got a little disoriented from zooming in so close and put a water stop where there isn't one and I can't delete it. The water stop is actually after 2 miles.)
_______
Note to self: Temps in mid-60s. Wore Nike "half marathon" shoes, short-sleeved tech shirt and shorts. Felt fine for temps. Shoes need to be replaced -- started to get a blister on left heel. Otherwise my heels are feeling fine from wearing too light of shoes for long distance a couple weeks ago.
Felt really strong toward the end and was glad I tried to sprint.
This is not fast for many of you, but I have been hovering around a 15-min mile on and off for years. When I start to get faster, there always seems to be a roadblock that interferes or sets me back.
The temps were in the 60s this morning and the skies were overcast. If we had not been walking hard, it would have been chilly! (Chilly in July!) Though it is great for walking and racing, these cool temps are not going to help us get ready for an August half marathon. I'm worried about being acclimated.
Elaine, Deb and I walked together until the last 0.2 mile where I tried to pick up the pace. Though I was getting pretty far ahead of them, Elaine decided to sprint and hit the 4-mile mark a step before me. I knew Elaine was fast, but she really impressed me this morning!
Our times:
First lap
Mile 1 - 14:41
Mile 2 - 14:40 (hills)
Mile 3 - 14:32
Almost Mile 4 - 12:13 (0.8 mi)
Second lap
Mile 1 - 14:33
Mile 2 - 14:42 (hills)
Mile 3 - 14:42
Mile 4 - 14:19 (Sprinted at end)
Last 0.2 was cool down.
Total for 7.8 was 1:54.
I'm pretty excited! This has been my typical race pace for a couple of years. To be able to maintain it for 8 miles in a training walk is a big milestone for me.
___________
I've explained before that Sharon Woods is a 3.8-mile loop with mile markers along the way. If you do one loop, you can go beyond the finish 0.2 miles where there is a mark to indicate that last complete mile.
When I do more than one loop, the fourth "mile" is actually 0.8. The last loop is where we pick up the extra tenths by going past the end. When I did my marathon training here, after five laps I would sweat over whether to make up that mileage shortage. (Sometimes I did and sometimes I didn't.)
I went to Map My Walk and mapped out this route so you can see how great of a park it is. It looks as if the satellite photo was taken in late fall or early spring. There are not many leaves on the trees, making it easier to see the trail. (Note: When mapping the trail, I got a little disoriented from zooming in so close and put a water stop where there isn't one and I can't delete it. The water stop is actually after 2 miles.)
_______
Note to self: Temps in mid-60s. Wore Nike "half marathon" shoes, short-sleeved tech shirt and shorts. Felt fine for temps. Shoes need to be replaced -- started to get a blister on left heel. Otherwise my heels are feeling fine from wearing too light of shoes for long distance a couple weeks ago.
Felt really strong toward the end and was glad I tried to sprint.
Wednesday, July 15, 2009
Hills Again
This is starting to be old hat -- Wednesday is hills. But as long as my friends and I continue to sign up for half marathons that are hilly, we'll have to keep it up.
Though today was humid, it wasn't hot. I wore shoes that were halfway between the lightest shoes I have and the cushiest stiffest pair. I wore the cushy stiff pair last week as a way to recover from walking too far in the light pair, and it made my shins ache. To help with the normal shin pain I get trying to warm up, I walked for a while before Deb arrived and tried some new shin stretches. The pain wasn't bad.
Today's workout was pretty good! We did 4 reps on the hills with a half-mile warm up and half-mile cool down. We walked for about an hour total, but because it was hills I'm not quite sure of the distance.
I went to Map My Walk to check the mileage and I inadvertently created a new profile. Not sure how I screwed that up!
I'm hoping to get into a regular training schedule of speed, hills, LSD and tempo days.
Though today was humid, it wasn't hot. I wore shoes that were halfway between the lightest shoes I have and the cushiest stiffest pair. I wore the cushy stiff pair last week as a way to recover from walking too far in the light pair, and it made my shins ache. To help with the normal shin pain I get trying to warm up, I walked for a while before Deb arrived and tried some new shin stretches. The pain wasn't bad.
Today's workout was pretty good! We did 4 reps on the hills with a half-mile warm up and half-mile cool down. We walked for about an hour total, but because it was hills I'm not quite sure of the distance.
I went to Map My Walk to check the mileage and I inadvertently created a new profile. Not sure how I screwed that up!
I'm hoping to get into a regular training schedule of speed, hills, LSD and tempo days.
Speedo Man Sighting!
Saw Speedo Man while walking yesterday evening about 5:30! He must be taking advantage of the cooler evening temps. I also noticed that he often stops to pick up trash when running.
Tonight when doing hills I think we saw him again wearing street clothes. It's hard to tell if it's him when he is fully dressed. Because I've never talked to him, if he isn't running or in a Speedo, I'm never sure if it is him.
I'm always happy to see him and know he is still hanging in there!
Tonight when doing hills I think we saw him again wearing street clothes. It's hard to tell if it's him when he is fully dressed. Because I've never talked to him, if he isn't running or in a Speedo, I'm never sure if it is him.
I'm always happy to see him and know he is still hanging in there!
Tuesday, July 14, 2009
The Need for Speed
I've known for a while that the only way to be a faster walker is to practice walking faster. (Paraphrasing Dave McGovern.) I also know that if you do the exact same workouts every day, you will never get stronger. Knowing and doing are two different things.
Today I started doing speed workouts and plan to continue doing them once a week as part of my regular workouts.
Getting my shin muscles properly warmed up has been a problem lately, so I did a mile at a SLOW 15:45 pace with good racewalking form to try to warm up. The sprints were 1/4 mile and I did 6 reps with 2 or 3 min rests in between, depending on how my shins felt, with a half-mile cool down. My sprint times were: 3:18, 3:26, 3:22, 3:13, 3:15, 3:29 with 7:26 for the last half mile.
Despite the warm up, my shins were still tight during every sprint. During my slower times, I even felt pretty stiff as if it was an effort to get my legs to go that fast. I stretched pretty good when I finished and will stretch a few more times over the next day or so. (My shins really need it!)
OK, it is only wishful thinking, but if I were to walk an entire mile as fast as my fastest 1/4 mile sprint, we're talking a 13-min mile! I know the speed workouts will work, and I'm sure I'll be there someday soon.
Today I started doing speed workouts and plan to continue doing them once a week as part of my regular workouts.
Getting my shin muscles properly warmed up has been a problem lately, so I did a mile at a SLOW 15:45 pace with good racewalking form to try to warm up. The sprints were 1/4 mile and I did 6 reps with 2 or 3 min rests in between, depending on how my shins felt, with a half-mile cool down. My sprint times were: 3:18, 3:26, 3:22, 3:13, 3:15, 3:29 with 7:26 for the last half mile.
Despite the warm up, my shins were still tight during every sprint. During my slower times, I even felt pretty stiff as if it was an effort to get my legs to go that fast. I stretched pretty good when I finished and will stretch a few more times over the next day or so. (My shins really need it!)
OK, it is only wishful thinking, but if I were to walk an entire mile as fast as my fastest 1/4 mile sprint, we're talking a 13-min mile! I know the speed workouts will work, and I'm sure I'll be there someday soon.
Saturday, July 11, 2009
7.6 Miles Saturday Morning
We started our 7.6-mile training walk at 6:45 Saturday morning in Sharon Woods. Why 7.6? Well, one training schedule said 7 miles, one said 8 miles and Sharon Woods is a 3.8-mile loop.
I like to know how fast I'm going and how far I've walked. (I tend to be a little bit of a statistics freak at times.) Because it was supposed to be a long slow day for us, our goal was to walk between 14:30 and 15 min per mile. I have a very hard time starting out at a good pace -- it takes me a while to warm up, but I can finish strong. Some of my walking buddies tend to start out too fast, and then slow down as we go. Somehow we try to compromise.
This week (again) we ran into other members of our walking club during our second lap, which caused us to slow, stop, make plans for breakfast and move on. Unfortunately, I don't know how to pause my chrono, so the third mile of our last lap is inaccurate.
About half-way through the last 0.8-mile section, Elaine and I tried to sprint. It felt great to push toward the end!
First lap
Mile 1 14:58
Mile 2 14:56
Mile 3 15:03
0.8 Mile 12:14 (too slow -- 15:17 for a full mile)
Second Lap
Mile 1 14:23
Mile 2 14:46
Mile 3 16:15*
0.8 Mile 11:30** (14:22 for a full mile)
Total 1:54***
*Came across two other members of the Buckeye Striders, and we slowed to say hi.
**Elaine and I tried to sprint for the last half mile or so.
***Not quite right because we stopped to drink water at the water fountain.
I like to know how fast I'm going and how far I've walked. (I tend to be a little bit of a statistics freak at times.) Because it was supposed to be a long slow day for us, our goal was to walk between 14:30 and 15 min per mile. I have a very hard time starting out at a good pace -- it takes me a while to warm up, but I can finish strong. Some of my walking buddies tend to start out too fast, and then slow down as we go. Somehow we try to compromise.
This week (again) we ran into other members of our walking club during our second lap, which caused us to slow, stop, make plans for breakfast and move on. Unfortunately, I don't know how to pause my chrono, so the third mile of our last lap is inaccurate.
About half-way through the last 0.8-mile section, Elaine and I tried to sprint. It felt great to push toward the end!
First lap
Mile 1 14:58
Mile 2 14:56
Mile 3 15:03
0.8 Mile 12:14 (too slow -- 15:17 for a full mile)
Second Lap
Mile 1 14:23
Mile 2 14:46
Mile 3 16:15*
0.8 Mile 11:30** (14:22 for a full mile)
Total 1:54***
*Came across two other members of the Buckeye Striders, and we slowed to say hi.
**Elaine and I tried to sprint for the last half mile or so.
***Not quite right because we stopped to drink water at the water fountain.
Thursday, July 09, 2009
Hills Again
It was a little toasty when we started our hill workout yesterday evening. In fact, it was hot enough that a couple of us felt queasy, so we cut it short. Though we are trying to get acclimated for the August half marathon, a friend had a bad heat experience a couple years ago, so we try to be careful and listen to our bodies.
Besides the heat, I'm a little worried about my heels. They are feeling much better, but I need to walk 8 miles Saturday. (We are starting at 6:45 in the morning!) I'd love to wear my cushiest pair of shoes, but it is really tough to walk fast in that pair. They are a little stiff and the last time I walked in them, my shins were tired very quickly. I'll probably go with my favorite half-marathon shoes -- cushy, but not too stiff.
In the meantime, I took a low-stress walk this evening and my heels feel pretty good. I'll try to rest my feet tomorrow and hope for best Saturday.
Besides the heat, I'm a little worried about my heels. They are feeling much better, but I need to walk 8 miles Saturday. (We are starting at 6:45 in the morning!) I'd love to wear my cushiest pair of shoes, but it is really tough to walk fast in that pair. They are a little stiff and the last time I walked in them, my shins were tired very quickly. I'll probably go with my favorite half-marathon shoes -- cushy, but not too stiff.
In the meantime, I took a low-stress walk this evening and my heels feel pretty good. I'll try to rest my feet tomorrow and hope for best Saturday.
Sunday, July 05, 2009
Walking Division -- But No Prizes?
What is it with races that have walking divisions, yet no prizes? I don't need a prize, in fact I'm not fast enough to ever win a prize. However, if a race advertises that there is a walking division, and it states all walkers must walk, wouldn't you assume that there would be prizes for walkers?
From that race's web site:
There were prizes awarded for every single category -- EXCEPT walkers. Otherwise, it was a great race!
Doesn't seem quite right, does it.
From that race's web site:
Individuals are placed in the following categories: 11-14, 15-19, 20-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, 70+, Walkers (MUST walk the entire course), Cruisers.
There were prizes awarded for every single category -- EXCEPT walkers. Otherwise, it was a great race!
Doesn't seem quite right, does it.
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