24km out an back monaco

I felt very tired before heading out - due to the new puppy keeping me up most of the night. Shane made me a double shot sweet coffee and that helped.

The rain had stopped and the water resided. There was a new big slip up on the walkway but other than that it was all clear. Once I started I actually felt ok and struck out at a pace I felt ok at. I was going to take a gel at 8km and 16km but when I got to 8km I thought I could see my mate up ahead and so I pushed on a little quicker for a km or two to try and catch her.....but it turned out it wasnt her and so I stopped at 12km and had my first gel and a stretch.

It was still over cast and there were the odd few drops of rain...but nothing to major. I pushed for home and was still feeling quite strong and ok. I am pleased to say that I had NO pains anywhere!!! I stopped again at 19km and took a second gel and some water. Then it was just 5km to home. I headed back up Beatsons Road and down the track to home. Hit stop and checked my watch. Wow.....I didnt intend to be quick today and it didnt feel like I had been.

total time 2:26:38 avg pace 6:07 avg heart rate 141

24km out an back monaco

10km fartlek in the rain

Nelson is under a heavy rain warning again. Its raining now but its meant to be torrential tomorrow. So it really left me no option but to do the 10km fartlek now. I was not sure how this would go as my legs and glutes were pretty fatigued and sore plus my right hamstring had knotted up again.

I didnt bother with a jacket, just put a long sleeve on. Once wet...you're wet. I walked around and unlocked the track and did a couple of laps to warm up. Then I just got into it. My first km I was feeling ok. My glutes were working but not hurting at this stage. I started in on the second fast section and felt that familiar sharp pain in my lower hamstring mid hamstring. It didnt ease up on the recovery 500 so I had to stop and stretch. By now I was soaked through, my shoes felt like big weights on my feet. I started up again, but each time I tried to power on the pain got worse and I just didnt have any power. I was working hard but yet my heart rate says I wasnt. I was breathing hard and coughing from the effort. I had to stop again at the 6km mark to stretch my right leg, but now my glute meds on both sides were burning and fatiguing. I thought to stop at the 8km mark as the pain in my hamstring was starting to get worse but I knew i had to get this workout done.

It was here that I suddenly realised what a whinging whinning snot I had turned into. Ok yes my leg hurt but I could still walk, yes it was wet but I was not cold and I was going to finish this walk if I had to drag my leg around behind me!

I was thinking that I had not done a very good job on this walk and feeling a little despondent I decided to check my data from past 10km fartleks and was surprised to see that I was only 8 secs of my fastest 10km fartlek.

1 - 5:14

2 - 2:58 + 2:39 = 5 :37

3 - 2:59 + 2:40 = 5:39

4 - 3:02 + 2:41 = 5:43

5 - 3:06 + 2:45 = 5:51

6 - 3:05 + 2:44 = 5:49

7 - 2:59 + 2:46 = 5:45

8 - 3:02 + 2:47 = 5:49

9 - 3:07 + 2:50 = 5:57 (Hamstring cramped)

10-3:04 + 2:47 = 5:51

total time 57:19

10km fartlek in the rain

15km (2 x 6min burst)

My left glute was really sore. In fact has been sore for a few days, I am not really sure what I have done to have caused it. I do know that driving really made it hurt and it was very sore again last night after my poor attempt at the track.

I was to do 2 x 6min burst of race pace. I managed a couple of attempts at kms 3 & 4 and again at 11km but the head wind on the way home made it pretty hard to get any speed going. It was hot again with high cloud. I was very thankful when the cloud cover finally rolled in towards the end of my walk. But it was still 25degs out there. We are on a heavy rain warning again for the next 4 days. UGH!

My glutes ached the whole time out. For a good part it was my left glute but after 10km my right one started to ache as it was reaching fatigue. It felt like the deep ache you get when having acupuncture.

Total time 1:32:10 avg pace 6:09 avg heart rate 142

15km (2 x 6min burst)

5 x 2km at track - Fail!

Of all my workouts ... this one I find to be the hardest. It intimidates me so badly.

I was meant to do this workout yesterday, but we were over in Blenheim seeing family for Christmas. We knew we would be home later in the day and I have every intention of doing this once we got home. But we ended up staying much longer and doing many little odd jobs around the family house. I was also driving and had found that my left glute Med was REALLY sore while sitting for that long. I was also very naughty and eat a whole box of White chocolate scorched almonds...........yep a WHOLE box.......

So I knew I had to do this walk today. It is a really hot hot day again so I figured that if I went at 4pm it might cool down and that rain we are expecting will come. It didn't, I was falling asleep in the lounge during the afternoon and realised that I needed to wake up so I could go and walk. I was so tired, really drained tried. I guess all the driving over the last two days and late nights and BAD eating......had caught up with me. I met up with Sharon and Raylene at the track. While there lots of the kids who will be entering Collgate Games turned up to practice so it was a very busy wee field.

I started out and after the first km knew I was going to really struggle and sure enough, I just got slower and slower and slower. Many times I thought to just quit. I felt I was wasting my coaches time doing this workout so slowly. I know he was expecting me to push and try to do these 2km segments quickly. I was trying to ...but I had NOTHING ... my legs were dead. I was not breathing hard and my heart rate was relatively low .... this just made me even more despondent....WHY was I feeling so slow. I could only put it down to poor eating in the last couple of days.

I wont put the km splits up....they can be seen in the link below if you are curious. I had 2 minute rests between each set. But the whole work out was ugly the only positive thing I can say is that I finished it and my body held together.

5 x 2km at track

24 km out an back monaco

I was so scared about this walk. I had decided to tackle this one later in the day ..seeing as hobart was going to be raced at 6pm I may as well get used to doing long distance at that time now. The day was getting hotter and hotter, at 4.00 I looked out and saw it was starting to cloud over to picked to go at then.

I started out along the track, keeping a easy pace. I got to the first km and realised I had left my glasses at home. Oh well at least I put a hat on. By the 5km mark the sun was beating down on me and I was very thankful to my water belt and hat. I stopped at 12km to take a bird bath under a tap and to have my gel. I was feeling pretty good, a few runners were out and so I followed a couple of them...then they slowly pulled away from me. At 16km I felt a sharp pull at my inside right knee....the base of my hamstring! I carried on but paid close attention to it. It just felt like a bruise after that. The good thing...NO hip pain ... and only a couple of twinges in the back of my hamstring.

20km came and went. I was starting to feel tired, my legs were like jelly and my glutes were really starting to hurt. Now it was only 4km to go. I was starting to feel it was getting tough, then I thought of tammy and erin....this was only their half way distance. So I got on with it and headed back up Beatson Road.

I hit the stop button and was very relieved that it was over. I felt I had picked a pace that I could comfortably do. I didnt feel I was pushing at any time. But my knee was VERY sore when I stopped and just walked normally. so home for a shower and some ice...but I will lay on the floor for a while rather than sit down.

Total time for the walk is 2:28:59 avg pace 6:12

24 km out an back monaco

5km fartlek atawahi

Coach asked if I could do a 5km fartlek today. I really didnt want to as I felt I needed the day to lax and get my head into the 24km tomorrow. But as I had missed a speed work out I knew he would not have asked if I didnt need to to do it.

As I had planned most of today I had to figure out when I could fit it in. The track is used in the afternoon and evenings so I opted to head out to the Atahwai Walkway.

My hip flexors felt tight as I started out and I was worried if I was going to pull them and be really sore for tomorrow. I didnt feel that I was very fast at all, in fact the opposite.

I made it through the whole work out and made sure I pushed for each 500m.

1 - 2:36 + 2:42 = 5:19

2 - 3:00 + 2.35 = 5:36

3 - 2:55 + 2:35 = 5:30

4 - 2:58 + 2:32 = 5:30

5 - 3:02 + 2:35 = 5:37

total time 27:33

5km fartlek atawahi

Now to rest up for the 24km tomorrow. Probably head out and do that later in the day as we have planned some shopping at the Saturday Flea Market....last min Xmas shopping :)

10km kickdown fail

10km kickdown at the track turned into an epic fail.

I have learned to NEVER EVER eat a punnet of strawberries the night before any kind of walk. I started to feel off colour at work about an hour before heading to the track. I had a terrible stomach ache and a throbbing headache. It didnt take long for the GI issues to start.

I went down to the track and I had aimed to try for the following - 5:50, 5:45, 5:40 & 5:35

I started out and easily slipped into 5:50 pace. My left adductor was hurting alot (I had felt it start to hurt during the end of my 15km the day before) I figured that it would eventually warm up and settle. At the 2.5km I picked it up a little. By 4km my stomach was lurching and cramping. I was not feeling very well at all. I felt able to push on but I was not finding it as easy anymore. 5km and my GI issues were becoming more intense. I tried to increase my pace but there was nothing there. I broke out in a cold sweat and could feel that I was on the verge of throwing up. I got through 6km and thought I would be able to continue but soon after I crossed the 6km mark I felt my stomach lurch and then I had to stop. Enough said.

data below for what it is worth.

10km kickdown fail

15km out an back monaco

I decided to do this later in the day. We had some shopping to do earlier and I really wanted to eat some lunch. But by the time it came to head out I was feeling very tired and listless. I really didnt want to go out.

So I munched on the last of my Sports Beans and then just got started.

Easy pace and forget about the time!!! By 5km I was feeling pretty flat. I wasnt breathing hard so I figured I must be taking it fairly easy and was surprised to see I was under 30mins for 5km. I carried on to the 7.5km mark where I stopped briefly to eat some more sports beans and to stretch out my hamstring. My right hamstring was aching a little.

I came up Beatson Road and had to pick my path carefully...all the mud from the slips has set into lumps and bumps so it was not nice for walking on.

I zipped along the last km on the walkway and was pleased to have made it home. The walk itself turned out to be an ok time, I was just very tired and very flat. Not looking forward to the 10km kick down tomorrow. Will have to ride my bike to work again so will have to bike out to the track. I guess that will warm my legs up before I get there.

1:32:07 avg pace 6:09 avg heart rate 145

15km out an back monaco - Details

5 x 2km at track

5 x 2km (3mins recovery between sets)

Sounds easy enough! Its NOT! Its daunting to say the least. These are the hard sessions that we all love to hate. But you feel so GREAT once its done.

I decided to mentally tackle this one in a different way. I just did 2km at a time....5 laps! and I would count them down as I went. It did seem to trick myself into thinking it was easier. I wore my nike shoes....I won these and never wore them - as they are so light they have NO support. But as my training shoes are starting to age and are no longer really any good, I dug these out. After 10km...they will get tucked away again. The insides of my ankles are aching from rolling inwards.

The walk its self went well. I think I fired out too fast for my first 2km but you are supposed to push on these so I will take it. Things did slow after this though. I was breathing pretty hard for the first half and then after that my legs were dying and my lungs were settling. Twice I wanted to quit and I had to tell myself off to keep at it.

I think coach will be ok with it. No pains anywhere while I walked so thats a good thing! My back was pretty sore before I started but it was more the muscle up the side of my back spasming than my disk. No feet pain now for over two weeks...just a funny nerve pain under my toes but that is lessoning.

splits are as follows:

5:20:2 + 5:19:6 = 10:39:8
5:19:7 + 5:28:6 = 10:48:3
5:27:3 + 5:30:8 = 10:58:1
5:27:9 + 5:33:6 = 11:01:5
5:26:2 + 5:31:2 = 10:57:4

all with 3mins rest between.


5 x 2km at track - Details

8km @ 85% around stoke

Went out with Yvonne today and did 8km at 85% effort....ok probably felt more like 90% as we went along an undulating course and I tried to keep up the pace on the uphills. Its nice to have someone faster than you to help push you along too.

Yvonne piced a nice course and would be the perfect loop for training for the Buller Half Marathon. It was dry underfoot but you could see where creeks had burst over an flowed over the paths etc.

No pain in my knee and just a little niggle in the back of the hammy on the down hills.

time - 47:14 avg pace 5:54 and avg h/r 151

10km treadmill & video check

Due to the major flooding that has hit our region I have been unable to train out side.  Plus I had pulled my lower hamstring earlier in the week so was quite pleased for the added break.

I couldn't put off this work-out any longer so the only option was to use the treadmill.  While I was on the treadmill my hubby videoed me for my coach to see.  I was more nervous than ever as I know the treadmill can alter your style and I was worried Jim would find fault.  I am thrilled to say that he said I looked good.  Everything was in line and I looked strong.  yay!!!  high praise coming from him.

I had just set the treadmill to 10km (6 min/km) so the walk took me 1:00:08 with avg heart rate of 148

My shins hurt a lot for the first 3km and then settled in.  My hamstring niggled a little around the 4km mark but quickly settled.

Video was taken at 3 km mark

10km treadmil

5km fartlek

Physio this morning and it went really well. I have had no pain in my feet for over a week now...yay....and just one day with bad lower back pain. So it is improving....slowly. The only odd thing I have felt is an odd sensation on my right foot ...all my toes feel like they have cramped and turned under. When I walk it feels like the toes have curled under a little and its really annoying. Bex has advanced me on my pilate exercises and I am keen to get stuck into them and get things moving on my back.

Today I had a 5km fartlek and seeing as the last couple of weeks the track has been in use, I decided to go and do this around atawahi again. Not the fastest course as its a little up and down...very minimal and its got nice scenery to keep me interested. Before I even left the house I mentioned to my hubby that I was having some shocking tummy aches....pockets of air get caught up inside and twists etc....hurts like hell. Hmm not the greatest thing to have when you are about to go and push hard for a speed workout.

I drove down to the walkway and started out. I felt a little sluggish and my foot was really annoying me. I didnt feel I could get a good push off from my stride. But on a positive note...I had NO pain in my legs or ankle or back! GREAT STUFF!!! I pulled up for my first 500m recovery and was breathing hard and coughing. My watch beeped to say time to pick it up again and I did....I got about 200m into and I had a sharp pain hit me in my ribcage on the right side. Was it stitch? it didnt feel like a stitch as thats felt lower. I pushed through the pain and finished my fast 500m and used the next slow one to try and figure out what I was feeling. It eased off a little but as soon as I pushed on the next fast segment, it came straight back and it HURT LOTS. I couldnt even grip it in my hands as it right in under the rib cage. I figured it had to be all connected to the gassy pains I had earlier and just pushed through it.

One more fast segment to go and I was done....thank goodness! Even though it was only 5km today you tend (well I do) to push harder on the shorter distances and I was pretty much done for. The pain in my right side was slowly going and I managed to finish with out too much more discomfort.

I had hoped for a faster time and was a little disappointed at myself but I needed the longer recovery's due to the pain.

Total time = 27:51 avg heart rate 150 max heart rate 170

see data link below for splits.

5km fartlek

EDITED:  well after the walk, I sat down and chatted to my coach for about two hours......went to stand up and found I couldnt bend my knee...... physically couldnt lift the leg to bend the right knee.  oooooooohhhhhh no!!!  I had the womens activtor series to go to for mountain biking....thought I would be ok...but couldn't get on my bike well and the movement of the peddles really hurt as my knee bent.
Home with ice pack and now strapping.............grrrrrrr  all probably due to my foot/toes and my knee drifting during the walk.

20km out and back monaco

What a fantastic walk!!!!

My friend Yvonne was going to come with me today and jog beside me. She had 17km on her program so the idea was that she would turn off near her place after 15km and carry on for her 17 and I continue home. I was worried I would be a little slow for her as last week I was only walking at 6:20 pace and had aimed to do the same again today.

I was a little worried that my slow 10km yesterday would leave me feeling a little tired but when I woke this morning I felt great. I decided to plan a little better for this walk. So I had a strong sweet cup of coffee about an hour before our walk. I got out my beeswax massage gel and gave my calf's and hamstring a really good massage. I filled up my water bottles and put recovery drink in one and water in the other.

Yvonne arrived at 9am and we started out. We headed up the walkway and out to Monaco. We were chatting away happily, not paying too much attention to our speed. Pretty much both of us figured if we can comfortably chat and not be puffing we were doing a nice easy pace. We were both really surprised to hit 5km in 29:55 it didnt feel like we were putting that much effort into it. We carried on as we were and hit the 10km mark in 1:00:54 and we stopped briefly to munch on a goo chew and to take a good drink. Again we both were feeling good. I didn't feel tired, my legs still felt strong and fresh. We came back still at the same pace...at one point both of us were chatting away so much we suddenly noticed we had sped up and we chuckled at that. Yvonne turned off at about the 15.5km mark and I carried on for home. I was pretty sure that once we parted my pace would drop but surprisingly it didnt and I stayed just as strong up to the 17km mark when it starts to head into the up hill section.

I had NO pain for the whole walk. I am convinced that by having Yvonne beside me and chatting that I was not worrying about my style .... and just letting my body walk as it should.

I finished my walk in 2:01:57 and I felt GREAT! avg heart rate 146

the good news is that Yvonne is keen to come with me each Saturday for my long walks. Yay.

20km out and back monaco

10km easy monaco

As I have 20km to do tomorrow I was to take it easy on my 10km today. Plus my hamstring has pulled tight again and I didnt want to push it.

So easy it was....slow and steady. Hamstring pulled from time to time and it didn't make too much difference even with adjusting my body position.

But it was nice to gently swing along at a nice easy pace and enjoy the walk. Something that I very much need to start doing again.

1:02:06 avg pace of 6:13 and a nice low heart rate of avg 142

10km easy monaco

10km Fartlek - atawhai

What a day!

I had a call back for a job interview ...MOST important....so training got bumped back. Then I realised that I needed to eat as it had been 10 hours since breakfast.....training got bumped back til 7pm. As its been a really hot day this was a great time to train...but sadly the wind had picked up and was going to make doing a fartlek a little tricky.

I had already decided to take it easy tonight and not push myself too hard as I dont want to upset healing little niggles.

As soon as I started out my ankle stiffened and was annoying me...not enough to say OUCH...just annoyed me. Then the bottom of my hamstring (at base of knee on inside of leg) started hurting. This has been hurting for the last 4 days. Not really sure what I did to it. Again it was not enough to make me stop but it was enough to cause me to just pull back a little.

The 5km out was into a head wind the 5km back was with a very gentle to zero tail wind as the wind abated by the time I turned.

Total time 58:10 avg heart rate was 155 max 168...so shows I was working fairly hard when it was needed.

1 - 2:49+2:52 = 5:41

2 - 3:09+2:45 = 5:54

3 - 2:58+2:53 = 5:51

4 - 3:01+2:54 = 5:55

5 - 3:02+2:48 = 5:50

6 - 3:11+2:45 = 5:56

7 - 2:56+2:43 = 5;39

8 - 2:58+2:45 = 5:43

9 - 2:59+2:44 = 5:43

10-3:01+2:45 = 5:46

10 km Fartlek - atawhai

Nelson Sportsperson of the Year Awards

I had been nominated by Athletics Nelson for the Masters Section of the Nelson Sportsperson of the Year Awards.

I was excited to have been nominated and even more so to come back from my holiday in Cairns to find that I was a Finalist.  Wow, I get to dress up in some FORMAL clothes for a change.  First panic for me was when I reached into the wardrobe to try on my beautiful long silk dress that had been made for me in Phuket to find it fitted where it touched................hmmmm ... gosh I had lost over a stone since this was made and it just hung on me. So it was a hasty whipping out of the sewing machine and a test to my seamstress skills to see if I could take it in and make it wearable.  Glad to say that after much swearing and stabbing self with pins...I pulled it off.

Me, just as we left home to head to the awards...all excited.

Sarah Ulmer was to be the guest speaker.  I can still remember watching her race live and seeing her take the podium to win Gold at the Olympics....I still get a lump in throat even now when thinking of it.  She was just such a genuine down to earth person and so humbled by it all.  Plus she was awesome to listen to and the stories she told of what actually goes on back stage after you win an event of that calibre was eye opening to say the very least.

As the evening progressed and we munched on some lovely wines and terrific foods the time came for the Masters division to be awarded.  We had all been videoed a month earlier and I suddenly was so scared I would make a totally idiot of myself as I really couldn't remember what I had said to the questions and after listening to many of the other athletes speak, I realised I had missed out so much!  Turns out I had nothing to worry about and I came across as very "articulate" as told later in the evening.  The lady presenting the award on behalf of Printhouse opened the envelope and called out my name.

This is my award and the pamphlet in the back ground was on each table.

I was actually stunned...I honestly had not expected to win this.  Oh gosh everyone else had given a wee speech  what on earth was I going to say.  I stumbled out of my chair.....gathered my composure and carefully made my way up on to the stage.  I turned to face the crowd and my mind went BLANK......  I stood there for a moment and here is what I said.........." Wow....this is so cool! " ....small nervous laugh.....  well...I would like to thank my sponsors and my coach - as with out them backing me ... none of my amazing year would have happened.  But most of all I need to thank my husband.  For all his support and patience as he has been the one left at home while I travelled and was out walking the streets .....................................  and then I quickly left the stage.  Well the place erupted with laughter.   It was not until I got out the back that I realised what I had actually said/implied in my nervousness............. oh well it sure caused a giggle.  But what I didn't know (cause I was getting photos taken etc) was that the compare of the evening was so taken by what I had said that he had asked that the husband of such a stunning walker to stand up and get a round of applause.  Poor Shane, had to stand up and wait while everyone clapped and cheered.  Really sweet actually but did embarrass him a little.

It was a wonderful night and now I have an awesome award to put on my shelf!  How very cool to have won the Masters Sports Person of the Year.

Official photo of me with my award after the event.

15km out and back windy

I have not recovered from my 20km! I hurt.....not just sore muscles but actually hurt. It not a good omen when you are suffering awful stomach pains before you head out. For about 5km my ankle hurt...alot. In fact I was going to turn back at the 5km mark and just call it quits but by the time I made the 5km point it didnt seem to be hurting any more. I couldn't control the pain in my hamstring today and it hurt for most of the walk. In fact towards the end I was struggling to maintain a legal walk as I had trouble landing on a straight leg due to the pain in my hamstring.

I just couldn't get into my swing today. I was wearing the new hydration belt and it changed my posture until I adjusted to it. I know its ok for me to be slow on my longer walks but I still struggle accepting it. I feel like I am wasting my coaches time.

yes it was a little windy today.....but only for a few kms.....7km back to 11km then it is the slow up hill back to home.

Time 1:35:08 avg pace 6:21 avg heart rate 141

I know that I am just starting back into my training and that the rebuild stage will take a little time..but .....I am not known for my patience. I have 70km to walk this week, with a tough speed session tomorrow.........time to put the big girl panties on and just suck it up. I wont get faster by sitting in the corner and sucking on my thumb. I just wish I had a magic wand that can fix what ever is wrong with my back.

15km out and back monaco windy

20km easy pace

I slept in this morning. I mean really slept in...until 10am!! but my back was aching lots and I was feeling very tired. The weather was meant to be showers on and off so I decided I would head out at lunch time. I had some breakfast and drunk some water.

I started off at an easy pace and got to 5km in 30.05 I was happy enough with that as I planned to do 10km in 62mins. I walked past the honest lawyer pub and there is a big water tank there with a tap. I had not taken any water with me today as I was expecting it to rain....it didnt!! it came our roasting hot and I was getting burnt badly. I had no hat, no sun glasses and NO water. I carried on to my 10km turn around as I was nearing the turn point I spotted a tap on the outside of the ten pin bowling building. It was all I could think about as I turned was getting back to that tap. I stopped and took a good drink and doused my self in water. The wind was picking up and it was a very hot and dry wind. It felt like it sapped your strength and dehydrated you as you went.

I was feeling very tired by now and started obsessing on the next water stop - 5km ahead of me. I had managed to hold my core strong for the 10km, having very little hamstring pains. It was good to know that I could control the odd pains in my legs but I was finding VERY tiring as I was not used to holding my core so firm for so long. (terrible really as it should just be part of the style) I reached the next water stop and stopped my watch. There is construction around it and so they have barricaded the tap and water tower off. I had to shimmy around the construction tape etc but I took on a really good drink here. Lots more than I normally would but I figured that I had slowed so much now that I was sure it wouldnt matter too much. 500m up the road and I end up with a blasted bug down my throat!!! go figure...I am sure the rotter had hold of the dangly in my throat as I was gagging and coughing to get it out. Sure enough........there am I bent over vomiting up the water I had just taken on......at least that got rid of the bug!!! I thought of going back to drink but figured stuff it....4.5km from home just go!

It was a slow slog up Beatson Road and I could feel my hip flexor pulling, so I slowed down and figured that seeing as time didnt really matter too much today I was not going to worry about it.

I finished my 20km in 2:05:34 - avg pace of 6:17 perhaps a bit slower than my coach had hoped for but it was my first 20km out since the trial race and my legs were feeling like wet noodles!!! I am very very pleased that I didnt go across and walk the Marlborough Half. My coach was right with that one.

First thing I did once I had stretched and showered................I went and brought an Nathan Hydration Belt!!! so now I will have water with me. I was lucky my friend had this brand and loaned it to me awhile ago to try. I loved the Nathan brand as it didnt ride up off your hips and the bottle holders are molded so makes it very easy to access. Plus I have a pouch for my phone and some gels!!!

20km easy pace

10km @ 85% - monaco course

I had a good session with Bec's this morning and have some new exercises to try out. We call it the nerve floss...lol....

I had a 10km at 85% today. So pretty much do the 1okm at my old training pace. I was feeling pretty good today, my legs felt nice and fresh.

I started off feeling good and strong and managed to do one of my fastest first km's along the track. Hmm perhaps a little more than 85% for that one, so I pulled up a little on the downhill and settled into what felt like 85%. I was not puffing or gasping but I could feel I was breathing a little harder than normal.

At about 4km I felt some sharp pains in my right hamstring s0 I took check of my style. I pulled up my torso and tighten up my abs/core and quickly the pain subsided. Each time the pains would start back I would notice that I had relaxed my core again. I turned at 5km in 28:34 and started for home. I knew that from the 7km mark it became up hill and so I tried to push harder when I neared the 7km mark. I think I managed by fastest 7 - 8km split and that was helped by people driving by tooting and cheering from their cars. It was really awesome.

I got home and stretched and then went through my exercises and did my nerve floss last of all. As I type this up I can feel the burning sensation coming on in my right foot so will do a few McKenzie stretchs and see if I can stop it.

total time for today is 58:39 avg pace = 5:52 and avg heart rate 152 - which shows that I was not pushing hard, so I think I actually nailed that walk.

I must admit to being a little nervous about doing my first 20km tomorrow. I am thinking I might aim for a slower than normal time for my first time out....2:05-2:08 sounds good to me.

10km @ 85% - monaco course