5km Honest Lawyer

8km is what is on my program for today. I really wanted to walk in the new walk series that has started up so I had earlier promised my coach that I would continue on and do a total of 8km.

By Sunday evening I felt the first signs of a migraine starting. I took all the right medicines but I was not quick enough and so it thumped all night and all of today. Now I know some of you will be thinking.....why on earth is she still going out training? let alone racing if she has a migraine. Well I can give you two reasons........1st - I have been suffering these now for 14 years and have build up a fairly high pain tolerance and have learnt to block out the pain with meditation .... 2nd - often when I train hard it actually stops the migraine even my Dr confirmed this as the faster my blood pumps it forces the blocked capillary to unblock and as I take anti inflammatory's it reaches the inflamed area quicker.

ok so this is a gamble and I cant always guarantee that it will stop it or that I can walk fast or finish. Tonight I was lucky in one sense....I finished the 5km and in a record time.....but my 3km was much slower and I did have to stop after the 5km for a couple of mins as I was in pain.

It was a good course. We started at the Honest Lawyer Pub and headed out along the road towards Monaco. (Monaco is a small area that is tidal and one side of this wee peninsular is cut off at high tide - so most have co owned driveways with their back neighbours so they can get in and out of their homes at high tide) We walked off the road and down on to the sand road - the tide was low - this a compacted sand roadway with shells and stones knobbling along on it - we walk on this for about 300m and then pop back up onto the road way again. We go round the furtherest point of the peninsular and head along to the grassy domain park where the turn cone is....then we return the same way we came. The bit of road way around the back to the turn is narrow and has a terrible camber to it....so for about 1km it is hard going as you are not working straight. We had a good wind to tackle tonight too...but that is typical for this area.

I started out strong and felt good. I picked my way across the sand and stones and popped up on to the round...when I rounded the point I went head on in to the wind and so had to work hard to keep my pace up. Eventually the camber of the road got to me and it was hard to keep up a good rhythm when you felt like your left leg was 3 inches longer than the other. Turning the cone I knew I had the camber to the other leg so I slowed up a little until I hit the sand again. I picked up the pace back into the head wind again with the last 1km to finish the 5km series. About 500m from the finish line my head really started to hurt, I was breathing hard and I knew my heartrate was higher than normal. I started feeling that horrid feeling - nausea - I figured that throwing up at the finish line would not be a good look so I slowed up for a bit.......I crossed the line and opted to stop for a moment to gather my breath. Plus everyone was wanting to shake my hand as I had set a new course record. It was then that I looked at my watch and saw that I had done the 5km in 28:29mins......wow!!!

5km Honest Lawyer series

Now I had made a promise to my coach that I would carry on and do 3km so that I still completed my 8km that was on my training prog .... so I cleared my watch and started a fresh session and headed out. I was much slower for this and I needed to be....while I walked on for the 3km it gave me time to focus on my breathing and to get my mind settled again. I finished my 3km in 18:27

making my total time for the 8km 46:56......yeah I am really happy with that.

3km continued training for 8km 

10km out and back - railway reserve

Today is the first day of my training for Sacramento......oh I so couldn't wait for this.

So first up was a 10km walk. I picked the railway reserve as it was a simple out and back from home. It did mean tackling the Beatson Street Hill on the way back but as I have found...this is not such a bad thing and although it does effect my over all time ...it also helps with cardio as I power walk up.

I felt great today as I headed off and was most surprised to see I had completed the first km in 6:12.......a normal time for that part of the walk is 6:40 - 6:50 as its an up hill gradient. Then the next km is the full down hill of Beatson and I normally do this pretty quick so it makes up for the slow first km.....so I was already up on my time. It was a nice day out today with high cloud and a very slight breeze, which helped keep the temp down to 23degs. There were a few familys out on the walkway so I had a number of trikes to dodge and kids on scooters that had little control of where they were going. I must becoming a regular as a number of them commented about seeing me so often :)

I made it out to the 5km turn point in 29:27 min.....Nice!! and I was feeling great too, a little thirsty but nothing to major. I pushed back along the track and was conscious of the fact the hill back would soak up any time I had up my sleeve. If you look at my data you will see km's 8 & 9 pace drop as that is where the undulations start and the 9th km is the hill back up. I was still zipping along at an ok pace and reached the base of Beatson's Street with enough time up my sleeve that I might actually do a 1 hour 10km......I punched up Beatson's and managed to racewalk almost 3/4 of it but that last 1/4 is just too sharp and I power walked up that section. The you pop out on to the sealed walkway that leads back to home....1km to go. Gosh if I push hard I might just make my goal......so off I went. I was feeling tired now and my head was starting to throb.....guess I really did need a drink back at the 5km, but I kept on going and stopped the watch at 1:00:48 ... I am most happy with that. Yes its closer to 1:01 but its still one of my fastest 10km times for that course.

10km out and back - railway reserve

6km Pub run - Whakatu - cleaveland tce

My official training starts tomorrow....so I thought I would do the pub run and have some fun.

By the time it was 3.30pm it was just starting to drizzle ... it was still warm but I chose to wear a long sleeve top in case it rained harder.

There was not as many today. Lots of people have gone to Christchurch to check on family or lend a hand...or they had people from Christchurch staying.

Tonight's course I have not done before and I was not sure where I was going. About 3 of us walked together for the first 3km and each corner we were not sure about some one would tell us ....go left....or go right..... and off we would go again. Weaving up to the Maitai Valley and then off road following the cycle track around the river. Wendy and I walked side by side chatting away as Yvonne jogged ahead of us. The rain had held off and we were all regretting wearing warm tops. At the 3km mark we turned away from the river and started the climb up Cleaveland Tce. I slowed to a power walk and told Wendy to head off.....my lunch was starting to make an unwelcome return. lol....so I slowly chugged my way up and over Cleaverland Tce and then slowly picked my way down the slippery road.

Once back on the flat again I was not quite sure where I was to go and Wendy was just far enough in front now that as I would turn into a street she would also turn out of it so I never saw which way she went. So a couple of times I slowed down for the walker behind me - Ross - to pop into view and wait for his signal of which way to go....makes for a fun walk lol. Finally I spotted the right roads and I was away again.

Finishing the pub run in 36:10 for 5.78km

6km Pub run - Whakatu - cleaveland tce

5km series - out and back

What a couple of days.

I have sat glued to the TV watching the tragic events unfold in front of me about the massive earthquake in Christchurch. It saddens me and upsets me to watch, but I cant bear to look away for fear of missing something.....a rescue or some other heart warming story. Sadly the death toll is rising and there seems to be more sad stories now and so I think I need to change channels.

So I was really pleased to head out and do this walk. I am having a two week break but to be honest....I am over it. I love to walk and feel yuck when I don't. Yes I have been doing some x training....but it doesn't excite me the same so I have been pretty lazy about it all.

Tonight was an out and back - up over the switch back hills. I quite enjoy this walk. The switch backs are two hump hills.....we hit them at the 2km mark with the turn at the base of the 2nd hump. I dont race walk up these and tonight I didn't even power walk.......just walked fast-ish.

I felt great tonight. A little tired with lack of sleep from the night before but body felt good. I have only had two walks since Buller and so was surprised at how good my legs felt. when I turned at the cone marking 2.5km it was 14:40mins.......awesome........feels like it might be a sub 30min time. My best time to date on this course is 29:51

tonight I did it in 28:47!!! yay ...... I am rapt!

Bring on the new program......

5km series - out and back

Smugglers Pub run - along the beach

I am enjoying my two weeks off...but I do get a little anxie when I dont walk. The club run/walk this week is one of my favorites. Its almost 10km and it goes out along the road, then onto gravel road, grass path and lastly down onto the beach. So you always dig out your oldest pair of shoes as you know they are going to get wet and sandy.

I was planning on just taking it easy but I just couldnt get my style going at the pace the other walkers were going so I picked it up to catch up with my friend who was jogging ahead. When I caught her she flitted between me and the walker behind so it was good company. I was also trying out a hydration belt that she had loaned me. I am a stickler for not taking water with me for longer walks and I was not sure if I would like something on my hips. I am pleased to say that I hardly noticed it and will certainly be buying one for myself.

When we came off the road (about 4km) we headed out around the Airport and onto the gravel road. Its nice around here and you get to watch planes coming and going. We carried along til the path turns on to the grass pathway......more like a sheeps trail and its a little hard under foot for racewalking...but it makes for an interesting walk. At the 7km mark we turn off from the path and head down onto the beach. The tide was out which was good as the river would have been rather deep to cross, it was still ankle deep and about 50m to paddle across. You had places you could jump between but you already had old shoes on so best to just splash on through. Once you get through the wee river crossing you move on to the beach front. Today the sand was really soft and boggy (you sank up to your shoe tops as you plow through) so there was a lot of zig zagging along the beach to find the hard sand. This really gets your heart rate pumping as you try to keep your pace up. Plus as you round to the front beach you have to pick your way though people sun bathing and family's out playing. I think most of them were more amused at us as there was lots of pointing and giggling at our walk styles......and many kids mimicking us as we went past. I think many of the men runners/walkers struggled to get past the last 100m on the beach due to a group of attractive sunbathers that diverted their attentions...hahaha.....

Once you reach the end of the beach you pop back up onto the main road, race down behind the little library and on to where to we all started.

My time was 1:03:05 and for that course I was happy with that. Then it was pack up and head for home as my granddaughter was coming for the night. A great day all round.

Smugglers Pub run - along the beach b

5km series - Churchill Ave

I am now on 2 weeks x-training to rest and recover before starting my training for Sacramento in July. So on Tuesday I decided to start up my gym training again.

So out to the garage I went armed with a list of "BEST BUTT" exercises and a short leg and shoulder work out. I had decided to start off nice and light and only do 2 sets of 10 reps for each exercise. So after 3 diff butt and lunges, then leg ext, leg curl, calf raise, lateral raises and shoulder press....I was done and my legs were feeling very pumped. Well I woke up today and my legs were so SORE!!! its a good sore but gosh...I had forgotten what it feels like. As the day progressed my legs didnt ease up much and I have the 5km to walk tonight.

I got out to Richmond and met up with Pete. He was also still feeling pretty stiff after Buller so I said I would walk with him......he joked about using his zimmer frame tonight so it would be slow. Well the 1st km was as we started at the back of all the walkers and just slowly ambled along. We chatted away for the next two km and encouraged any walkers that we passed along the way. At 3km mark the up hill parts hit and we dropped to just a power walk with both of us groaning about how sore our legs were....we really did sound like a couple of 90 year olds. Up a head of us was a rec walker and he was really moving it along.....so much so that we both questioned his style. Anyhow at 3.5km Pete turns to me and says "go on...go get him"..... with 500m of up and down I headed off .. not really expecting to be able to pick up the pace too much but I quickly pulled away from Pete and made some ground on the rec walker. On this course the 4km marker signals the down hill stretch.....its a fast 1km down to the finish. I set off and pushed my sore tired legs to chase after him. No matter how fast I was going.....he was still out front of me. Infact ... I didnt gain on him at all..........................hmmmmmmm and my last km was done in 5:15!!!!!

So needless to say, my legs are really sore now .. hahahaha.... I will have trouble getting up the stairs at work for my coffee.

In total the 5km was done in 30:45

5km series - Churchill Ave

Buller Half Marathon 2011

What an awesome lead up I have had to this race.  It would have to be one of the "MUST" do half marathons in New Zealand.  If not for the scenery then for the whole social aspect.  The whole town of Westport gets behind this.  They open their homes to billet competitors, they line the streets to clap and cheer you in and then they put on an all day party in the park.

We traveled down to Westport on Friday.  Its a nice 3 hour drive and on the way you drive over the whole course so I took a photo every 15 secs and I will stitch them together to make a video so you can see what the whole course looks like. 

I was very nervous about this years race.  I wanted to bet my time from the year before and of course win the race.  There was some stiff competition and I was sure it was going to be a hard one to win.  With some pep talks from my coach, I changed my focus on the race and just put my effort into focusing on my time.  2hours 11min was the time to bet and I was not sure that I could do that.  Buller is an undulating course and is tough.  I spent the night before the race massaging my leg and foot with ice gel as I had an injury surface in the few days leading into the race.  When I woke in the morning, my leg and foot was not feeling too bad.  Infact I took the strapping off as it was annoying me more than the injury its self.  I had my usual 2 weetbix for breakfast and headed back to bed for an hour.  Got up at 6.30am and headed down to catch the bus to the start line.  Everyone in my bus seemed to be first timers and they all had the "wide eyed possum" stare and they sat chatting nervously.  The group near me were from Melbourne and asked if I had done this before and when I said it was my 4th time, I instantly got pumped for details and tips. 

We all marched off the bus and made our way down to the start.  Runners were to line up first with walkers behind.  Walkers were to start 5mins after the runners ...... Note I said "meant to"  The first thing you notice when you get near the start line are the sand-flies...Westport is notorious for sand-flies and they joke that they are so big they can fly off with you.  They are hugly annoying.  The second is the huge ques for the 5 porta loos.  Its only 7am.....race starts at 8.30...you may as well join the que now as it will take over half hour to get though....unless you are brave like some of us and just zip into the bush and hide behind a tree.  The weather this year was PERFECT!!  low cloud, no wind and about 18degs...there were even a few little spits of rain.

8.30 comes and the gun goes off for the runners.  I had grabbed another walker, an English guy called Peter and told him to follow me to the front of the walkers as often they dont wait.  It was very lucky I did that, as just as the last of the runners sauntered over the start, they said...ok walkers way ya go.  I didnt hesitate, I hit the go on my watch and I was off.  Now the problem with this is.....................for the 1st couple of km's we are allowed to us up both lanes on the road.  A head of me is 800 runners spread out over 200ms as they slowly thin out.  It is like trying to walk through a wall ..... I was aggressive this year and just yelled at people to move or coming through...in the end I went up the grass verge and blasted past.  Runners dont like being passed by a walker and especially on a hill.  I got the whole range of comments.....some flattering ...some not so.... but you just ignore them and focus on getting through everyone.  My first km was 5:47 which was slower than last year due to hitting all the people so quickly.  It was here that the first racewalker passed me.  Wendy had caught me up and tore past me and headed off to take a healthy lead.  Peter from England come up next, we chatted very briefly and then he took chase after Wendy.  5km was passed through in 28:04 (hmmm a new pb I thought to my self)  I settled into my pace now and just kept pushing after Peter and Wendy.  My hamstrings were feeling a bit tight now and my foot was aching but not enough to hinder me too much.  I pushed through the 10km mark in 58:19secs (another pb!!)  but now I knew it was going to start getting tough.  I wanted to do the next 10km in under 60mins..........or as close to it.   I was more hungry for a 2hour time for the 20km mark.  The half way is on a long straight and I was able to look ahead and see that Peter had passed Wendy and that Wendy was about 300m a head of me.  I grabbed a drink and also grabbed my gel that I had in my back pocket.  I took half the gel and hoped to feel the effects quickly as I was starting to hurt and I knew that I had two km of undulating hills ahead of me.  At the 11.5km mark I looked ahead of me and noted that Wendy only seemed to be 100m in front of me.  I had not expected that to happen so quickly and oddly passed her by the 12km mark.  I pushed hard for the next km to put some distance as I was not sure if she had picked up to sit behind me or not (I dont look behind me in a race - no point if you are going as fast as you can)  I went up the last hill ...this is the 6km to go sign.....and you look down and see the town .. all you can think of is....Yay its all down hill now!!!!  and this was the point that my race was to start.  I picked up the pace and tried to do the math with what my time was now and what it might be when I finish..........but my mind was mush and I couldnt get it.  I hit the 20km mark in 1:58:34  OMG!!!! I have done it...I have finally broken my 2 hours..........I just had 1.1 km to go and its the longest 1km of the whole race......you walk down the main street and it just goes on and on.  All the people of Westport were out on the street, clapping and cheering.  They had groups of people with drums and they were drumming us in.  It really lifts you and helps you push for that last little bit.

I rounded the corner and new it was only 400m to the finish.  My legs were starting to buckle under me...I could hear people chanting my name.....I thought I was hearing things....but there was my friend and her family all waving and screaming and chanting "go nyle, go nyle".....so I dug it in for the last surge home.  Turned into the park pushed hard and nearly stumbled as you go up over the cycle lane into the park and it changes to grass for the last 20m.  I hit stop and was almost to scared to look at my time. 

2:05:32 is my official time .................Wow!!!!!!!!!!!!  thats 6mins off my time from last year.  I just cant believe it.  I kept looking at my watch in case I was seeing things and even had to get Shane to read it back to me.  My first txt was to my coach to thank him .......and he was very very pleased!!

Buller Half Marathon 2011

3 x 1km - railway reserve

Last work out before Buller Half Marathon.

My coach told me to go and do 3 x 1km at 85%......my question was.............what pace is that??? what time should I be aiming for ???? I just didn't get it.....85% of what???

But with talking to him last night he said no pace, no time.......just effort.....so thinking about race pace and then just do 85% of that.....hmmmmm this is really tough. I know it sounds so simple and so logical but to me it was tough as I have never done that before.

I decided that since it was just 3km in total and my coach had said to me earlier that I dont always have to go to the track or find a long stretch of road....just a section of 500m is enough or at best 1km even. Well the railway reserve that is up behind me is exactly 2km from end to end....but it also has a height dif of 88m from end to end. So I decided I would start in the middle and do my 1st km going down the walk way, the second coming back up the walk way and the 3rd would be 50/50..I would go down for 500m and turn and come back up for 500m..............my way of evening it out. The bonus of using this area is that it is under shade the whole way!!!

I started out and tried hard to gauge if what I was doing was 85% of what I would normally do. I decided fairly quickly that, I was not breathing hard ...in fact I was not finding hard at all...so yep....still had more if I needed. But it was down hill................the trick will be the second km.....coming back up. I pressed stop on my watch at the end of my first km and mucked around for 3mins for my recovery......hmmm not a bad time at all...... then it was time to head back up. I could certainly feel the difference and so I did push a little harder but again still new I had more there if I needed it so I settled in to that pace and kept an eye on my breathing which was getting more labored but that was to be expected. Again my time was looking pretty good.......hmmmm something is certainly working right.

Now it was time for my last km.....I mucked around again for 3mins and then headed off down the track.....I was well and truely warmed up now and was just gliding down and I had to double check myself that I was not pushing too hard but no I still felt that I had more to give, I turned back at the 500m mark and caught the up hill .... yep that go the breathing going and yes I might have increased my effort to 90% for that last part.....but to press stop and see my time for the whole 3km and knowing that one of them was done the whole way back up the walk way......was AWESOME!!!!!!

3km - total time - 17:06

1st km - 5:37 (down hill)
2nd km - 5:49 (up hill)
3rd km - 5:37 (50/50)

3 x 1km - railway reserve

10km out and back - railway reserve

My last long walk before the Buller Half Marathon this weekend.

10km - My coach told me to just go out and walk tonight ... just cruise. After such a hard walk last night I was expecting it to be a real slog.

The weather was nearly the opposite of last night. It was still muggy and about 23 degs but it was overcast and was going to rain at any moment....so it was very humid.

I switched my music on and started up the reserve. Its got a pretty good gain in height for the kilometre of walkway from home and I normally do it in anywhere between 6.25 (pushing hard) or 6:50 (taking it easy) First thing I noticed was how good I felt and I had a good rhythm going..........must have been the yummy whole grain sandwich for morning tea and the choc chip muffin (was told to start carbo loading...hehehehe) but I did the first km in 6:32. I decided then I was not going to look at my watch again and was just going to enjoy this walk and not go to nuts over times and pace etc.

I turned at the 5km mark and noted that there was a slight head wind (probably why I felt soo good coming up the walk way) but I kept to the pace I was going and just enjoyed the walk. I slowed my pace up the hill near home but decided to keep r/w rather than power walk....it was slower but it still felt great....in fact its the first time in days that my legs have felt strong and I had a good amount of energy. My breathing was never hard and I knew I had alot more there if I had wanted to push.

The rain started just as I hit the walk way 1 km from home. It felt sooooooo good......it was really warm rain and I almost carried on for extra km as I was enjoying it soo much.

I was quite surprised that my time was 1:02:29 with avg heart rate of143

10km out and back - railway reserve

8km Fartlek - Atawhai

Ok....we are in the middle of a heat wave....I kid you not!!!!

With Timaru (near the bottom of the south island) recording 40degs, Christchurch recording 38degs and Nelson 30degs (34 on our deck!!!) and what breeze there was .... was HOT!!!! They say its from fauhn wind and the cyclone yassi. I sat at home and silently implored my coach to say.....dont do it today....but I knew he wouldn't. Today was my last hard work out before Buller and most important that it be done today.

One of my wise friends reminded me that Sacramento will be approx 30degs and that I really should be out training in the heat of the day while I can seeing as I will be going from our winter to their summer. So I waited till it was later in the evening hoping that the temp would drop....it did but not by much. As it was only 8km I stupidly decided not to wear my waist camel pack. (it annoys the hell outta me BUT in hindsite....bla bla bla!!!!)

I started out at a good pace and felt good and strong. It was very hot and the air felt thick and sticky. I was breathing hard when I slowed for my first slow 500m and was having trouble recovering. I stepped it up for the next 500m and again it didnt take long before I was gasping for air. It was so dry that my throat was hurting from sucking back hot air. For the next slow 500m I slowed to a normal walk for a moment to catch my breath...I got back under control and carried on. By the time I hit the 3.5km mark I knew I was in trouble. I turned at the 4km which put me directly into the sun and I felt the heat on my face instantly. I started looking up driveways for taps or anyone to be out side so I could ask for water. 4.5km as I started the next fast 500m I stumbled and I felt my legs buckle, I thought I was going to fall. I righted myself and pushed to carry on but my eye sight had gone black...I just couldn't see anything. I knew I was near some small bushes so I hit stop and stopped fast. My vision came right but was sort of pulsing and all blurry. I stayed by the small bush for the shade for a moment. I knew I needed water and badly. I have never suffered the effects of dehydration before but I have heard enough from others to know that I was going to need water or I would be in trouble.

I had hoped my friend was home but as I went past her house the gates were locked and the car gone. I was starting to look out for puddles ... just anything. I would have run across the main road to the sea but the tide was out!!! All I could do was push for home and get it over with. I started up again and pushed for the fast 500m but I had given up caring about how slow the recovery's were. I had hoped to be under 6min kms for the whole thing but sadly that was not to be tonight. It is pretty rare that my heart rates hits up around the 170s but tonight it did.

So 8km was done in 48:53 probably not the time my coach was hoping for ... I know I was hoping for more but with the conditions ... I am happy with it.... I am happy I actually completed it!

8km Fartlek - Atawhai

3, 2, 1,1,500 & 500 track session

Its hot......its DAMN HOT.......Nelson is in a bit of a heat wave with the foehn winds that have hit us.  Our afternoon temperature just shoots up so quick.  Today it went from 22 to 32 in over an hour.  Today would have to be one of our hottest days and I am down at the track belted out my speed workout.

At the track they are finally working of the new pavilion so its a full on construction zone down there so I was the top entertainment for about 30 guys.  So with trucks rumbling past me and lots of dust I started out on this work out.  I still have a very full tummy from an early brunch and I do think this hindered me a lot.

It was so hot out on the track .. but I do need to get used to this.  I would guess that it will be like this at Sacramento and so I need to get used to training in it.  I was breathing hard and was feeling very out of shape.  Its only been two days??? what is going on.

My 2km started going even worse....my pace was just slowling winding down.  I was tired and hot and just unable to pick it up.  I must admit I was so pleased when I started the 1km reps as they are only 2.5laps and much easier.  I was starting to feel sick so I made sure I had more to drink between sets.  By now some of the guys were starting to call out as I would go past....."too hot for that" or "that looks bloody hard"  I would nod or smile and carry on.  The real struggle came when I was to do the 500m, I started getting spots in front of my eye and my vison started to "swim"....I pushed through and was so relieved when it was over.  This is not one of my fav workouts.

3km track         - 16:53    avg h/r 159
2km track      - 11:49  avg h/r 163
1km track      - 5:47    avg h/r 162
1km track      - 5:51    avg h/r 159
500m track   - 2:49   avg h/r 160
500m track   - 2:46   avg h/r 154

10km out and back - railway reserve

What a horrid and weird walk. I was just to do 10km...no expectations - no pace...just do the distance.

I got home from work at 1.30 so I had something to eat then with the plan of going out for my walk at 5pm. It was about 2pm when my daughter who has moved to Cairns contacted me to let me know that the flat she lives in has been evacuated, that it is now in the danger zone and that she and her boyfriend were going to go to the Table Lands with her other flat mates. It was a safe area - about 100km in land to where they live. She was trying hard to remain calm but I know my daughter and she was really scared. They had gone out to get supplies and had to wait for over an hour in ques and the traffic heading out of town was crawling. I am actually more worried about their trip to the table lands at this stage. So I checked out some weather sites and some of the bulletins - and instantly wished I hadnt. This Cyclone Yassa is going to be as big or bigger than Katrina that hit the USA. It is certainly the biggest cyclone to ever hit Australia. I am kind of relieved that she has left with her flat mates and wont be alone.

So when I headed out for my walk - my mind was else where and I was not really paying full attention to myself or my style. At 2.5 km after coming down the hill pretty quickly my right knee started hurting - A LOT!! to the point that I was limping while trying to walk.....I slowed the pace and thought it might be a spasm and walk through it.....it went at the 7km mark, just in time for the hills back to home.....nice! I racewalked about half way up but the pressure to lock my knee was starting to hurt it again so I just power walked the last 200m up.

So I did the very slow time of 1:04 and now have a rather sore knee to contend with . Ice and heat packs are in order and I think I will rub some volarain in too. My knee now hurts when I bend the leg (heel to touch hamstring) and when I lock it. Rather annoyed at my self over this.....but it was a catch 22....I had to do the 10km today!

10km out and back - railway reserve

10km out and back - railway reserve

What a horrid and weird walk. I was just to do 10km...no expectations - no pace...just do the distance.

I got home from work at 1.30 so I had something to eat then with the plan of going out for my walk at 5pm. It was about 2pm when my daughter who has moved to Cairns contacted me to let me know that the flat she lives in has been evacuated, that it is now in the danger zone and that she and her boyfriend were going to go to the Table Lands with her other flat mates. It was a safe area - about 100km in land to where they live. She was trying hard to remain calm but I know my daughter and she was really scared. They had gone out to get supplies and had to wait for over an hour in ques and the traffic heading out of town was crawling. I am actually more worried about their trip to the table lands at this stage. So I checked out some weather sites and some of the bulletins - and instantly wished I hadnt. This Cyclone Yassa is going to be as big or bigger than Katrina that hit the USA. It is certainly the biggest cyclone to ever hit Australia. I am kind of relieved that she has left with her flat mates and wont be alone.

So when I headed out for my walk - my mind was else where and I was not really paying full attention to myself or my style. At 2.5 km after coming down the hill pretty quickly my right knee started hurting - A LOT!! to the point that I was limping while trying to walk.....I slowed the pace and thought it might be a spasm and walk through it.....it went at the 7km mark, just in time for the hills back to home.....nice! I racewalked about half way up but the pressure to lock my knee was starting to hurt it again so I just power walked the last 200m up.

So I did the very slow time of 1:04 and now have a rather sore knee to contend with . Ice and heat packs are in order and I think I will rub some volarain in too. My knee now hurts when I bend the leg (heel to touch hamstring) and when I lock it. Rather annoyed at my self over this.....but it was a catch 22....I had to do the 10km today!

10km out and back - railway reserve