Nyles Racewalking Competitions

12 km Fartlek

2012-02-03T11:08:00.000+13:00

The blog has been a little quiet this week. I did do a 15km out and back on Weds. Nothing exciting to report.

Today I had a 12km fartlek and I was very apprehensive about doing this one. After an incident on Tuesday at the track I was nervous to push my self again, but my coach had told me that it was ok to stop and start again and so I just decided that I would do just that if I needed too.

I started out and I felt really good and strong. It was nice to have a rest day before a speed session. It wasn't planned but my mum was over from Blenheim and I really wanted to see her, so I bumped my speed session a day. My first km was a good speed and then my recovery 500m felt quite slow but the time said it wasn't. 2:52!! and it carried on like this for a wee while.

I did stop at 4km, 6km and 10km. I needed to drink and also to gather myself. But I didn't stop for too long. I went through 5km in 27:08 and 10km in 54.58 (huge pb) and finished up the whole walk in 1:06:01

I would have to say this is probably my strongest walk yet.

data below

12 km Fartlek

3km, 2km, 2km & 1km

2012-01-31T18:49:00.000+13:00

I had a very restless night....no reason really....just couldnt settle and sleep. I knew I had a tough walk ahead of me today at the track but felt that I was up for it. I had an extra day for recovery as my glutes were still very sore from my 24km.

I know that I am having some blood pressure issues again......finding I cant stand up fast or my head swims and I have to stand still or sit back down again. We have a monitor at home so I will check it later tonight once I have settled down for the night.

I unlocked the track and did a lap for warm up. It was over cast and muggy when I got to the track so I didnt worry about my hat or sunscreen. I did put my water bottle over at the 200m mark as I knew I would be stopping that side for the first segments. I was to do 3km, 2km, 2km and 3 x 1km.

I started out and kept my pace conservative for the first km as I let my body stretch and settle. Then with each km I picked it up a little. I stopped for my first 3 min recovery. I was breathing hard and took some water. I started out for the 2km and it took the first 200m to find my legs again but I settled down and picked up the pace but for the 2nd km I was starting to tire. I stopped for the next recovery and took 3mins not 2mins....I was feeling a little light headed. I took on some more water and then started again. I got just past the 200m mark and had a moment......I gathered myself and continued - but alot slower for this km and then as I felt stronger I picked it up again. Now I had 3 x 1km to go but I knew I was not going to be able to to continue. I did try and managed one of the km reps.

3km = 15.42.9

2km = 10.33.8

2km = 11.11.00

1km = 5.21.9

3km, 2km, 2km & 1km

24 km out and back monaco

2012-01-28T12:25:00.000+13:00

I have to do this.....I have a small mental block with this distance at the moment.

I was so thankful that my friend Yvonne agreed to come out and jog beside me and that she was going to do the whole 24km! I really find that having company helps so much. We were able to chat the whole way. The only real struggle was from 9km to 12km as we had such a strong head wind. Yvonne felt like she was jogging on the spot!

I am glad to say that I had no hip pain or hammy pain...yay!!!! I did have to put my older training shoes on as I have now worn through the bottom of my others. Due to the blisters my new shoes had given me...they had not quite healed properly and I have now discovered that I have a lovely thumb size blister again! GRRRR I only had a few little GI moments but nothing worth mentioning at the time.

total time 2.29.39 avg pace: 6.14

I am totally happy with that.

24 km out and back monaco

800 + 200 x 8

2012-01-26T19:35:00.000+13:00

I had no idea of how I was meant to walk this session. I kind of figured ... go hard out for each one and I guess progressively get slower and slower.

So thats what I started off doing. I went out fast for the first 800m......gasping for my 30sec rest and then fast again for the last 200m and then a 2min rest before doing it 7 more times.

By the 3rd one I was struggling BADLY....my legs had gone a funny numb feeling and I was having trouble getting them to move let alone push. As I finished my 4rd rep my ears were roaring and I was getting spots in front of my eyes. Hmmm time to slow down a tad. I was drinking water when I was able. So as hard as I tried there was just nothing in my legs. I remembered that I had a gel in my bag so I took half and started again....then on my 2nd to last one I finished the gel. It did help and in fact probably helped me continue. I had thought to quit many times during this workout.......but I am glad that I didnt.

4.05.4 + .57.8 = 5.03.2

4.03.9 + .59.2 = 5.03.1

4.08.6 + 58.3 = 5.06.9

4.12.4 + 1.01.1 = 5.13.5

4.22.0 + .59.1 = 5.21.1

4.18.7 + .59.8 = 5.28.5

4.14.9 + .59.6 = 5.24.5

4.17.1 + .59.3 = 5.26.4

This was really hard and I struggled with this.

800 + 200 x 8

12km with racepace bursts

2012-01-25T20:11:00.000+13:00

This was meant to be 15km and I set out with every intention of it being so.

I set off up the track in a good pace. I was feeling great. Good and strong and my style felt good and everything was feeling easy. I had decided to take a gel before I left. I had a Berry flavour Peak Fuel and was curious to see how this sat in my tummy. I was making good time and from 3km on I picked up the pace to add in my 8min of race pace and I also decided to these back to back. Everything was going great until 100m from the 5km point.

I was gripped with sudden GI pains.....BAD GI pains..........and then just as instant .... I needed the toilet...NOW!! so the split second decision was made to make a detor and head up to the monaco domain, I had to make 500m to make the toilet. .... and here my story stops.

Needless to say I returned home in a much slower time, with my old GI pains back for the return walk. Its been a few months since I have had my old tummy problems so I wont whine too much about it.

1:13:45

12km with racepace bursts

5 x 2km with 2 min rest

2012-01-23T17:56:00.000+13:00

I was hoping I would be recovered enough to apply a good effort to this workout. I had been to see Bex that morning and she was happy with my hip. It is healing but I do still have to be careful. Today was my first walk with out the magic Pink tape too...so I was a little nervous.

I thought I should start out on my first km ....easy and then pick it up for the 2nd km and I did just that. I stopped for my 2 min rest and took a good drink. Away I went again and I quickly slipped into a nice pace that I felt happy with. I was pushing but not racing.

I get through this work out by only ever focusing on the 5 laps that I have to do at any one time. Makes it easier for me. I was really pleased that I felt strong and the walk felt good ... not easy but not too hard either.

On the last km I picked up that pace on the last 400m and it was during this lap that I could feel my hip. It was a deep ache in the hip joint and it would hurt for a moment on each heel strike. It was not bad enough to slow me up or to make me stop....but if it had gotten worse, I would have just stopped.

All in all I am very happy with this walk.

5.35.8 + 5.30.7 = 11.06.5

5.29.0 + 5.31.5 = 11.00.5

5.30.7 + 5.32.3 = 11.03.0

5.33.3 + 5.34.1 = 11.07.4

5.32.3 + 5.27.3 = 10.59.6

5 x 2km with 2 min rest

10km Wakefield Race

2012-01-21T19:58:00.000+13:00

Its a stinking hot day!!! The race starts at 3.30pm so I had time to full in the morning. So I helped Shane paint the side of the house and made sure I wore long pants and long sleeves to protect my self from the hot sun. I spent all day drinking carefully and making sure I ate correctly. My hip had been achy on and off but nothing to bad.

I drove out to Wakefield, picking Raylene up along the way. It was her first time on this course and she was a little nervous about the heat. It didn't take long for everyone to start arriving and even Neroli made it out. We all chatted and caught up with each other. It has been a few months since I have done any club events and lots of people were asking what I had been up too etc. I was not too worried about this one today. I had planned to just take it easy going up and then depending on how I felt then I would pick it up to push for the return 5km. I also decided to race in just a crop top and shorts.....something I NEVER do and I am very pleased I did.

We lined up and we are away. Wendy did exactly as I expected her to do and she punched out pretty quick and hot pursuit was Neroli and I just sat in behind them and was happy with the pace as I knew there was a short climbing coming and so no point in wasting all my energy in the first km. There was a small breeze (a first in all the times I have raced this) but it was still very hot and you could feel the tarmac just sapping you. It is a relatively flat course. A few undulations so you get a small down hill and then a small up hill. I carried water with me this time (1 bottle was fiz water and one just water) I drank from the station on the way out and back and sipped my fiz drink....but still only a small amount. I just cant get the hang of drinking when breathing hard. It slows me down too much.

I hit the 5km turn in 28:45 and was happy with that. My hip had been achy and was feeling weak. I picked up the pace and by 6km my hip didn't seem to aching as much (perhaps as it was now more downhill it was easier on my hip?) I kept slowly increasing my pace and carefully testing my hip. I slowed a little between 7 & 8 km as I slowed up for the drink station and there was a few more rises. I then decided I was feeling ok and decided to start pushing it from 8km. I pushed the pace up and then when I hit the 9km marker I tried to push more. I am really pleased to look at my lap splits and see that it showed my increase in speed.

Now that I am home and its been 3 hours since the race. My hip is very achy and so I am making friends with my ice pack. A rest day tomorrow and then Bex on Monday.

total time 56:43 (on my watch)

10km Wakefield Race

10km on tread mill

2012-01-20T19:54:00.000+13:00

I had my hip re strapped up this morning and I was keen to try 10km again today. Once again the treadmill was the best option. The temperature soared this afternoon and I figured that I would be silly to go out and dehydrate myself before tomorrows 10km. Seeing as tomorrow's race will be extremely hot and tough.

I picked a simple pace for this one as I dont want to be worn out for tomorrow either. So I picked 9.5 for the first couple of km and then went up to 9.7 km/hr which = 6:12 / km

I ticked away at this pace easily but did start to feel tired at 7km and at 9.700 km my hip flexor started to pinch. I kept going to finish and had a good stretch. My hip is achy but but its not painful. I will dig out the ice pack and will see how it is tomorrow.

1:02:16 for 10km

10km on tread mill

8 km on tread mill

2012-01-19T21:46:00.000+13:00

I have not written much this week. I have not been able to train due to a hip strain. We did work out that I seem to be in a constant state of dehydration and when I mentioned to Bex just how much weight I had dropped after the 24km she suggested I tell my coach as it would appear that my being so dehyrated pretty much is causing me to get injuries.

So with some great deep tissue massage and awesome pink strapping, I am starting to come right. Plus lots and lots of water = lots and lots of trips to the loo..sighs...

Today I was to test my hip out and we all decided it was best to do so on the treadmill...as I could control my speed and if I hurt at all I could stop and stretch etc.

I started out easy on 9km/hr and then went up to 9.5km/hr and did my first km in 6:24 and noticed just as the km was about to click over that I had not started my watch... DOH!!! So just as the km was about to click over I lifted the speed to 10km/hr and hit start as the km clicked over (hence my data showing only 7 km walked)

First thing I noticed was how weak I felt in the right hip but the good news was nothing was hurting. I carried on at a steady pace and felt good. No shin pain or back pain...GREAT!!!

At about 6km I felt an ache develop deep in the hip. So I made sure I was using good style and technique......the ache stayed but didnt get worse so I carried on and was gone by 7km. I was kinda naughty and thought I would pick the pace up for the last km......know that I could slow down instantly or stop if the ache came back or worse ..it hurt. I took the pace up to 11km/hr and it felt good, the last 200 metres I took it up to 11.5km/hr and I am pleased to say no ache and no pains. Still did feel weak???? but I didnt hurt anywhere.

I will stretch and put my heat pad back on later tonight.

Total walk is 48:13 for 8.021 km (as read off the treadmill display)

8 km on tread mill

2km reps

2012-01-16T19:56:00.000+13:00

I was meant to do 5 x 2km reps. I was totally ok with this now. After talking to my coach about how this is meant to be done, I had a new appreciation for this.

After my 24km I found that the front of my right hip and right glute were aching. So badly that it kept me awake for most of the night. I figured it was either my psoas or my piriformis. Sunday I had drills with the girls and I felt some pain on my outter hip but put it down to stiffness.

Today I woke up to a numb sensation in my hip/glute. It got sorer and sorer as the day went on. I went to the track and decided to try out my new shoes. I had managed to sell some bits and pieces so that I could buy myself some new racing shoes. Only they rub alittle on one heel. I put some tape on my heel and started out. By lap 2 the tape had pulled off and was annoying me. The pain in my hip was making my right leg feel add. Almost numb. I made the first 2km and stopped for the 2min recovery. I started out for my second 2km and got to lap 3 and my heel was rubbing up and starting to hurt along with my hip and deep in my glute. I stopped at the end of this 2km and changed shoes. I had brought my other racing shoes down ..just in case. But when I took my shoe off and saw a blister already formed I knew I was in trouble. Sure enough I only made it part way round the next lap and I was done.

I was so annoyed that my new shoes eat my heels and only just after 4 km!! grrr plus I need to buy better sports tape...the tape that I had just brought.....could barely stick to paper let alone skin!

So I have booked in to see Bex first thing in the morning. I need to know what I have done to my hip...obviously the 24km really pulled it.

2km reps

24km out an back monaco

2012-01-14T21:56:00.000+13:00

This started out ok. I felt really good and strong until I popped out at Monaco at the 5km mark. It is not sheltered from this point around and back. It follows the sea and if its windy it is here that you will wear it. Well it was windy....really windy! I punched into it to get the 6th km down and then turned and enjoyed the wind at my back for the 7th km then from there round to the 12km turn it was head on again.

I stopped at the 12km point and took my first fuel - Peak Fuel Coffee flavour - one I have never tried before and some fizz water. I headed back to home and felt good, I had the wind to my back but by 15km I was starting to struggle. I had a funny stitch starting and a sharp pain under my collar bone and I was needing to use the toilet ... but I still had 3 km to go until I passed by the only toilet. I knew I could hold on but I could feel that bruising feeling in the pit of my stomach again. I stopped at the 18km mark, I had more to drink, used the loo and then had my lippin (I had found this in the cupboard) - side note - I hate Lemon!! I made it to 20km in 2:02:58 and I was very happy with that. But the next km had me dry retching and my stomach went into knots. I had to slow down and try to get my stomach together. Even my last km going down the walkway was slow...I felt AWFUL and this is why we try different fuels while training......so my lesson for the day is DONT EVER use Lippen and perhaps not the coffee flavour peak fuel .... I like the berry flavour.

Total time 2:30:15

24km out an back monaco

5 x 1km - road way at monaco

2012-01-12T15:42:00.000+13:00

First and foremost.....remember that I am BLONDE!!! I had 5 x 1km and each with a 2min rest between them.

There is a reason why I do measured things on the track. I went to the track today but the Collgate games had already started. So I decided that Monaco had the flattest 1km length of foot path. I headed out and figured I would just go by the GPS function................(in hindsite...this is where I went wrong) As I drove past the route I was going to do, I flicked my trip metre in the car to get a rough idea of where the km would be. I parked my car and it read 950m so I guessed that if I started up the road alittle (I had 200m spare behind me) that I would be all good.

I started out and was feeling little stiff and sore but quickly was breathing hard and just focusing on the corner and to where I had worked out I would stop. To my surprise my GPS didnt go off until a good 100m past where I had started my trip metre. Hmmmm well ok, I hit lap and waited for it to count out 2mins. In this time I had not moved (well my watch says I did) so when I hit lap again to head back for my 2nd km....logic tells me I would finish up where I started. I didnt!!! I was about 100mt short again. Dang it!!! So for the 3rd km I walked back up the road and started again only this time when my watch chirped for 1 km my time was under 5mins!! and I knew this was seriously wrong, so I started it up again and walked a further 100m up the road. It was here that I spotted a km marker on the side of the foot path. (left over from the South Island Games 10km road walk it had 4km/6km on it ... so I knew that the 5km marker had to be further back from where I had been starting) oh well too late now. So I headed back around for my 4th km and again my watch went off way too soon....grrrrrr

It was about now that the little light bulb went off in my head and a DOH!! moment was had. Of course it was not going to read 1km cause I was pressing lap and then moving up or down the road ..hence registering as distance traveled!!! DOH ....but I did find a cool feature that I didnt know the watch had and that was found on my last km. I decided I would go 500m out and turn so that I would finish up by my car again. I hit lap and set off only this time I was not going to stop when my watch auto chirped for a km..... I pretty much know my 1km time and I know the 500m. I turned and headed back, sure enough my watch let out a chirp about 200m short this time but just as I passed over were I started it beeped to say it had done a lap. My watch knew that it was to do a km from the lap press......I didnt know my watch would do that. So my last 1km was right and possibly my first.

So I walked further up the road and sure enough there it was ..written in dazzle red - 5km turn!!! so for next time I will forget the gps in my watch and just hit manual lap from that marker to the 4/6km mark.

so I cant really tell you what my 1km splits were. I can tell you that they range between 5:22 and 5:30 and that I am realising that I am not built for speed!!! I just dont have a fast twitch in me.

5 x 1km - road way at monaco

10km monaco - windy

2012-01-11T18:23:00.000+13:00

Its windy today...and hot and muggy!

I headed off up the track for my first 1km and my ankle/shin instantly started hurting. Each heel plant I could feel it jar at the front of the shin (about an inch above my shoe) I carried on and hoped that it would ease up. When I was at the bottom of Beastson Road I saw Jamie biking towards me with his Dad. So I stopped briefly to chat about his training and his race on Friday. I was pleased for the stop and gave my leg a rub and a stretch. I carried on my way and had the wind to my side so it didn't hinder me too much. I got to the turn point in 29:40 and was happy enough with that. I had not been pushing my self at all and was just enjoying being out.

I turned and instantly felt the wind. It was more side from behind before....now it was side but to my front and it was getting stronger as I walked. Oh well, not much I can do about it so I just settled into a pace and continued. I did notice my ankle getting a little achy but nothing painful. I got to the top of Beastons Road and went head on into the wind for my last km home. Its not very often the wind blows in that direction and it was slightly annoying as I was wanting to push for the last km........which I still did but into the wind.

I am ok with this walk. Its nothing startling and I hope that I will be recovered by tomorrow as I have 5 x 1km to do yet.

time 1:01:50 avg pace = 6:11

side note: Ankle/shin is still achy - I might ice it and then get the stick into it. I have had a couple of people mention shin splints....but I doubt its that. Its just my ankle getting cross with me.

10km monaco - windy

5km fartlek - track

2012-01-10T16:37:00.000+13:00

4 days with no training...you would think I would be rearing to go and fully buzzing. Turns out the reason why I had such a crumby weekend was due to a nasty bladder infection. After my walk on Friday I felt like someone had kicked me in the lower abdomen, but I didn't think too much about it but the pain got worse over the weekend and then I ended up sick. So the 24km was flagged but when I flag a long walk I spend the whole day feeling so guilty.

I woke today and felt better and was fully ready for the 5km fartlek. I opted to use the track today instead of the walk way and I really felt it would be a good walk. I got to the track and it was scorching hot! Temp was around the 22deg but out on the track it always feels hotter. I set my water bottle up and figured pretty quickly that I would have to stop to be able to drink during this one. I warmed up and my shins pumped up and went so tight. I hunted through my bag and found some muscle rub and gave them a good rub which helped alot.

I started out and felt good and fast. My ankles were freeing up and my shins were no longer tight or hurting. I went into my first recovery 500m and felt good and powered up for my fast 500m. I continued on through to the 3rd fast but by the time I came to the recovery my legs were spent. They felt like wet noodles and I was struggling.....it was hot and dry and I was so thirsty. So I stopped briefly to grab a drink and then I headed out and gave it my all to try and finish on a fast km. I am a little disappointed as I really felt this would be a good fast walk but it was just average. My coach is happy with it and he broke it down into smaller distances eg 2km time and 3km time etc.....and it did make it look better.

1st km = 5.07

3.00 + 2.33 = 5.33

3.00 + 2.39 = 5.39

3.10 + 2.42 = 5.52

2.58 + 2.41 = 5.39

total time 27:53 avg heart rate 157 max 173

5km fartlek - track

3 x 2km & 4 x 1km

2012-01-06T17:37:00.001+13:00

I have not done this mix before and was looking forward to giving it a go. I picked the track as I like to know 100% that I am doing the right distance.

I started out for my first 2km - I was feeling ok. Body was stiff and a little sore from the 15km the day before. I could sure feel my glutes working today. I was really pleased with my time for the 2km and felt the effort was not too hard but I was not mucking around either. Now the trick was, could I repeat it for the next two lots. I was starting to get tired on the my last lot of 2kms but it was nice to know I was swapping onto 1km reps now.

I had 2mins rest between each set and it felt more than enough. I was still struggling to get my legs to fire properly. I dont feel I have any actual speed yet. I had thought my 1 km reps would be much faster than in my 2km ones....but I was tired by now and my fast twitch were not twitching. Instead they were fairly consistent and I know that I was putting in a good effort with each one. It will be nice when I can do a whole 10km at this pace.

Garmin site is down for repair so there is no link for the data at this stage.

1st - 5:26 + 5:25 = 10:51
2nd - 5:24 + 5:26 = 10:50
3rd - 5:27 + 5:31 = 10:58

1st - 5:26
2nd - 5:30
3rd - 5:32
4th - 5:29

Total time including the 2min rests was 1:06:44
Avg h/r = 150 Max h/r 167

data finally up
3 x 2km and 4 x 1km

15km (2 x 8min burst)

2012-01-05T19:01:00.000+13:00

Day 1 / 3 - Migraine

Temp 23 degs, no cloud and slight breeze.

I felt that familiar aura starting at lunch time. So I hit it with Maxalt and codeine as I knew I had to do 15km today. I had to fit in two 8min bursts of race pace which even though I felt so slow and foggy headed my data shows that I didnt do to badly. My bursts for 8mins last approx 1.5km........1st burst is at 4 and 5 km and again at 7 and 8km

AS I was out walking I got to 3km mark and saw two young girls stuck in their car on the motor way. Their car had run out of gas and they didnt know what to do. So I stopped and went over to help push the car off the road but the traffic was so thick we couldn't get the car across the 2nd lane. But a wonderful guy pulled up beside us in a ute and said he would pull in front and tow them to a garage....so we hooked them up to his ute and off he went with them.

I continued on and was managing ok, but once I was through my second burst of race pace I suddenly felt really odd. My ears were ringing and my vision went all spotty and I started to wobble at the knees, so I saw I was at the 7.5km mark where I normally turn....so I continued on for another 100m and stopped under a huge tree and lay down in the cool grass for a moment. I waited for a couple of minutes and then headed back for home. I took it nice and easy home but was still surprised to see that my pace was still pretty strong and fast. It was a fairly hot day and I was very dry! the codeine drys out my mouth so I did feel rather dehydrated by the time I got home.

I am really pleased now that I look at my data. Due to my going a little futher at the half way mark it put my km markers off on the way home so instead of the Beatson hill being part of just one km.....it was broken into 2.

Total time 1:31:14 avg pace 6:05 avg heart rate 145

15km (2 x 8min burst)

12km kickdown

2012-01-02T18:17:00.000+13:00

This was tough today. 12km kickdown and so I opted to head out to Atawhai as that is basically flat and the slips have been cleared away - some clay and icky laying around but nothing that slowed me down too much.

I was so tired, it was hard to get any rhythm going or any speed. I was not even sure what pace I should have been doing. I knew I had 4 kicks to do and I just tried hard to at least show I had increased speed each 3km. It was not great drops but it did drop......6:00/km, 5:55/km, 5:50 per/km & 5:40/km

1st	17:57
2nd	17:49
3rd	17:37
4th	17:04

I was hoping for better. I had a good brisk sea breeze going out for the first 6km but the breeze calmed down on my return so I didnt really get any benefit from a tail wind. The last 3km I did try and find some energy and pushed harder but it was an effort to maintain it.

total time was 1:10:31

Again - No pain in hamstring or back! yay.......thats 2 walks in a row.

12km kickdown

24km out an back monaco

2011-12-31T20:02:00.000+13:00

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

2011-12-29T17:05:00.000+13:00

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)

2011-12-28T18:13:00.000+13:00

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!

2011-12-27T20:19:00.000+13:00

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

2011-12-24T19:49:00.000+13:00

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

2011-12-23T17:30:00.000+13:00

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

2011-12-22T15:47:00.000+13:00

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

2011-12-21T20:02:00.000+13:00

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

2011-12-19T16:10:00.000+13:00

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

2011-12-17T16:25:00.000+13:00

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

2011-12-16T19:47:00.000+13:00

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

2011-12-13T15:09:00.000+13:00

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

2011-12-10T13:01:00.000+13:00

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

2011-12-09T14:59:00.000+13:00

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

2011-12-08T21:29:00.000+13:00

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

2011-12-08T11:51:00.001+13:00

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

2011-12-05T16:14:00.000+13:00

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

2011-12-03T17:40:00.000+13:00

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

2011-12-02T15:11:00.000+13:00

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

15km out and back monaco

2011-11-30T15:48:00.000+13:00

I was feeling good today. Legs were a little tired from the fartlek and then aqua jogging that night. Its a gorgeous day, hot and sunny with a gentle breeze. Temp was about 18degs ..just perfect. I set out from home and the plan was to not look at my watch and to just pick an easy pace and cruise with it. I had a general aim of 1:33 for the whole walk.

At about the 6km mark I started getting really sharp pains in my right hamstring. But each time I would slow down or ease up, it would hurt more. So I would concentrate hard on tucking butt and pushing with my glutes.......so I would increase speed but pain would stop. I would then get tingles up and down my right leg for the rest of the walk. Enough to really annoy me. (now the walk is over my feet have flared up again so will do my stretches and hope that stops it)

On the way home, just past the 10km mark I bumped into an old friend so we stopped and had a quick chat - so I took the time to stretch while I chatted. Then we parted ways and I headed on for home.

time 1:31:42 a little quicker than I had planned but my heart rate shows I was not pushing hard so I think my coach will be happy with that.

Am starting to wonder what is really going on with my sciatic nerve. The pain in my feet and in my back comes and goes randomly and it starts to wear you down somewhat. I religiously do my exercises and stretches and try hard to sit correctly all the time...anyhow....small rant....I am sure it will come right soon enough.

Link to my data:

15km out and back monaco

5km fartlek

2011-11-29T15:41:00.000+13:00

I was not really feeling in the mood for this today. My head was still splitting and I had taken way too much medication. But I knew that after having extra days off this week that I had to do this workout. I drove out to the track and stopped in to purchase the ticket for Sports Person of the Year dinner next week. Then as I drove around to the track I noticed that there were alot of cars parked out in the carpark, plus about 4 buses. I got of the car and walked over and saw school kids galour....GREAT...school sports day so no track for me.

My first thought was oh stuff it .... then the instant guilt set in so I decided the next best spot was my old 5km course out at Atawhai....it is the flattest spot I could think of.

My first km was a bit of a slog....I didn't warm up .... I just got straight into it. I felt a little stiff at first. My back had been hurting on and off during the day and I was very aware of my calf being tight and hurting as I was walking. Apart from that the walk was going well until about 3km mark when I started to suffer some GI pain and issues. My last km was very uncomfortable but I was pleased to see it done.

total time for 5km was 27:34

1st km = 5:16

2nd km = 2:58 + 2:33 = 5:31

3rd km = 2:55 + 2:35 = 5:30

4th km = 2:58 + 2:35 = 5:33

5th km = 3:03 + 2:36 = 5:39

5km fartlek

15km out an back monaco

2011-11-27T19:06:00.000+13:00

Well after a shocking weekend......due to overindulging at my work Xmas function. Saturdays training did not happen, in fact nothing happened all day! To top it all off it also triggered a migraine. As I knew I had to do 15km I had little choice but to do it today.

The good thing was the wind has stopped so it was a calmer day today.

I felt better today than I did two days ago. I went out at an easy pace, I suffered terrible stitch for the first 3km but it settled down and I was able to continue on. My headache was kept at bay by some good strong anti flams and pain relief. I turned at the 7.5km and discovered that there was a slight breeze for the home stretch. So taking advice from my coach I remained at the same effort and didnt worry that I had slowed a little.

I felt much stronger today but I have noticed that I have lost a little of my endurance fitness. It wont take long to come back and its just a matter of ticking away at the kms.

Total time 1:31:54

15km out an back monaco

15km windy Monaco

2011-11-24T16:11:00.000+13:00

weather = 19 degs and sunny but its WINDY, really WINDY!!!! with Gales tomorrow...oh yipppeeee

I put off doing this walk yesterday due to wind and rain, I figured I couldnt really put it off any longer and had to face doing the walk in to the wind. Todays walk was a disaster....from start to finish!!!

I was stiff and sore from my hard 10km on the treadmil and also sore from the out door exercises done on tuesday night....abs and hamstrings were very tender. Plus I decided to look at the soles of my training shoes and discovered they are had it, so choose to wear a pair I had won but had only really worn a few times. These are not racing flats but a more solid shoe and I thought if I can get used to training in a heavier shoe then it will make a diff when I swap to racing flats........hmmmm....WRONG. By two km my toes were killing me and I felt like I was wearing concrete blocks on my feet. I kept hitting my feet and tripping on the shoes. UGH!!! Plus it was a head wind the whole way out!!!! With some gusts pushing me off the foot path so I struggled to get into any type of rhythm.

My hamstrings were so tight and started hurting alot at the 5km mark. From 5km to 7.5km I was exposed to the full blast of the wind and by now I was pretty much done, I had not get up and go, my feet hurt and I was struggling with the wind. So I just settled in and excepted what ever I got.

I turned and had the wind to my back but it was not an advantage. Cause it was gusting and swirling it didnt really push you .. it was more like shunts. My feet felt like they were being blown off the ground and I was feeling heavy and chunky as it was.

So this was one of my slowest ever 15km's .......... 1:35:11

So now I am trying hard to stretch my legs out. My back injury is still exactly the same as it was 1 year ago. I am frustrated by this!!! As I cant bend forward I am unable to properly stretch my hamstrings out and so they have shrunk and its causing more problems for my back. I can only hope one of the physio's will figure it out soon enough.

15km windy Monaco

RIP Casey 2003 - 2011

2011-11-23T11:22:00.001+13:00

Casey – Our most wonderful Dog.

We married in 2003 and had always thought about getting adog. I had not been a doggy person butShane was. So after much deliberation wedecided to have a look around and see if we could find the right dog. We didn’t want a puppy so we looked in thelocal paper for dogs to give away. Thatday the only one was a Boxer Lab cross, female 18months, quiet, needshome. We went out to have a look. I was expecting a lab looking dog….yellow/goldenin colour. So when the owner brought usout a dog that had Foxy colouring…White with a brown head and patch on back, Iwas surprised. He had been given her asa pig dog and he explained that she was definitely NOT a pig dog as she cameout with him once….as soon as he shot the gun, she ran all the way back to thecar and was found hiding and shaking. Sohe needed to find her a good home as he needed working dogs.

We fell in love with her then and there. He said he thought she had been mistreated asshe was easily startled and timid….hated plastic bags and loud noise but alsoif you lifted you arms up she would cower. There was little need for us to confer if we wanted her...Casey hadalready picked us. Funny thing, she didn’twant to get in the car. She had onlyever ridden in the trunk and so I had to get in the back seat with her. It didn’t take very long for her to get overthat phobia and she was soon the Queen of the back seat, with her head out thewindow or resting on Shanes shoulder.

Casey and I on our first outing to the beach 2003

She went EVERY where with us. She slept in side by our bed, had her owncouch/chair in the lounge and adored the cat we had at the time. She never barked, never made mess’s in side………exceptfor her shedding…man how she was not bald I will never know!!! Talk about a hair monster. Her passion was stuffed toys………….oh she lovedto bite the eyes off and then slow de stuff them……it was a quick death for anystuffed toy left on the ground. I lovedhow she grinned at you when you came home and would do a little corkscrew jumpof excitement.

As time went on andwe were both working full time jobs we thought she might be getting lonelyduring the day so we welcomed Trixie into our home. Trixie is a Foxy cross and with them havingthe same colouring man people thought they were related in some way.

We had Casey for nearly 9 years. The vet had warned us a few years earlierthat her front legs – especially her right leg, would get early arthritis dueto an injury when she must have been a puppy. Her elbow tip had been shattered. So often after long walks she would limp a little or be a little stifferfor a couple of days. As the yearsprogressed she got heavier and started getting the typical Labrador lumps whichmade it a little more awkward for her to walk too far. Not that you would really notice as she LOVEDwalks and would leap around like a 2 year old…..only to suffer the next day forit. J

Sadly we had to make the hardest decision as a pet owner……Oncewe found out she was in pain from her legs, the decision was made easier inaway. Neither of us wanted her to sufferany sort of pain or discomfort.

The house feels very empty with her around. Trixie follows Shane everywhere now and hatesto be left alone……….and I lay awake at night listening for her tinkle of thecollar …as she used to shake her head to make it tinkle as she came down to bedeach night.

RIP my most beautiful and wonderful girl…………..she was thebest dog ever.

Beautiful Casey - Nov 2011

3km fartlek

2011-11-20T12:52:00.001+13:00

After a shocking 12km walk the day before and then jumping on to a spin bike for two hours....I was not holding up my hope that today would be a good walk.

It was on my program to do a 5km fartlek but my coach had earlier sad he didnt want me doing fartleks until I was not hurting any more. When I got to the track and started unlocking the rails...I could feel how strong the wind was and figured that a 5km fartlek was out but that I could try for a 3km as I really felt like a need to feel as if my heart rate is right.

I did 3 laps to warm up and then started into it. The first 400m felt surprising easy and good, my breathing was hard but not gasping so I tried to keep the pace up for the next 400m and I ended up slowing a little. Now I could really feel my glutes working hard. As they were tender from the spinning it was easy to feel them as they started to work harder. Next up was the recovery 500m and I was breathing heavy for the first half but started settling again ready for the next fast 500m.

The wind had started to pick up and it was getting colder too. I had one last fast 500m to go. I had forgotten that awful feeling when your nervous system gets all confused and my legs started turning to jelly. I had 200m to go and was having trouble just keeping my legs moving. I was concentrating hard on style and bringing my knees through low and straight. I hit stop and carried on slowly back around the track....My glutes were really fatigued now but the good news was I had no pain during the walk...but after as I walked normally back to the start I could feel pulling in the hip flexor. So I am glad I only did 3km.

Not long after all my walkers arrived for the weekly coaching session. Jamie came for the first time, he is 13 and I know that he will end up being NZ's next best thing. He has a natural style and a willingness to learn. He really wants to look towards Olympics in 8 years. So I got Peter Hague to come down and take Jamie under his wing. So now there is 10 of us walking each Sunday! A great wee group.

1st km = 5:12
2nd km = 2:57 = 2:34 = 5:31
3rd km = 3:02 = 2:35 = 5:37
total time = 16:22

3km fartlek

8km atawhai - strong wind

2011-11-18T17:06:00.000+13:00

I was so not feeling today's walk. Too much stuff going on and my head was just full of crud!

It has been super windy all day today so I decided I really didnt feel like the Beatson hill today so I picked the walkway at Atawhai. It made no difference where I went as I would get a head wind one way no matter!

I headed out for my first 4km section with the wind at my back. I picked a pace that I felt I could repeat on the way back. It was fairly easy as I headed out but I was not thinking about my walk and was not paying attention to my body. I had a couple of small niggles in the adductor but nothing too major. I turned at the 4km mark and was instantly blown about. All I could do was punch into the wind and try to put the same amount of effort into it. I did a pretty good job of that as my heart rate did increase even though my pace slowed. By 7km I was having some nasty hamstring pains and I realised that I had been leaning into the wind - with everything happening with my back it was no wonder my hamstrings were pulling and my feet were burning. So I straitened up and tried to get my head back into the walk for the last 1km.

It was not one of my better walks...having lost the minute I gained due to the wind. Total time = 47:44 avg pace 5:58 avg heart rate 157

I have made the decision to not do the Marlborough Half - finances and injury make it an unwise decision.

On a good note: I received the Official Notification from Athletics NZ that I have made selection for the NZ Team. I now get to purchase my uniform and NZ track suit.

8km atawhai - strong wind

10km out an back monaco

2011-11-16T18:06:00.000+13:00

Nice hot sunny day but with a good stiff breeze (35km) I had lots on today so didnt get a chance to head out until 5pm. This walk was to test out how my hip flexor feels at a longer distance. I was to stick to a comfortable pace and if I felt any sharp pains to stop.

I headed off out up the track and felt good. My legs were stiff and sore but still felt strong. My breathing is getting better and I was not gasping for breath today.

Coming back up Beatson Road I could feel my abductor pulling but so far my hip flexor had felt fine during the walk. I stretched out at the top of the track for the last km home and again could feel aching in my abductor. So will get Bec's to check it out in the morning.

Total time for 10km is 59:05 with an avg hr 161

10km out an back monaco

8km (5km race + 3km after)

2011-11-14T22:18:00.000+13:00

I was unsure of doing this.....just the 8km was a little daunting with how my hip flexor was feeling. But I really wanted to go and do the new 5km series and so was going to carry on and finish with 3km.

At the Honest Lawyer event, we get a number to wear. It costs $5 to enter but you redeem your number after the race for a beer or wine so that evens it out good. :) there is a different crowd at this event...not so many of the elite come to this one and so there are more general athletes. I think it makes it fairer to everyone and so will also not go each week....as it gives other walkers the chance to win too.

It was perfect conditions tonight....with little wind, just a light breeze. I was worried about how my hip would hold up and was also curious to see how high I could get my heart rate this time round. After a two week rest it can take a few weeks to settle the heart again. I hit 183 tonight as my max....WOW!! lol

I started off and felt good but by the end of the first km I was breathing hard and I could feel my hip flexor. So I eased up a little and kept up a steady pace. I had a wee runner at my heels and I expected him to pass me but he just stayed about a metre behind me. At the 2.5km turn he had dropped off a little and I recognized him to be Wendy's son. He is doing great for his age and I was really expecting him to zip past me in the last km.

I pushed hard not far past the 3km mark I could feel my hip more and more. I lost a little time as I squelched over the mudflats (about 100m of sand as the tide was out) I then tried to pick up the pace again but again my hip was hurting and I was breathing hard again.

I finished the race in 27:35 ( on my watch it was short ... I got 4:92....so I stopped my watch long enough to take my race number off and then I set off out along the walkway to complete my 3km. I slowed the pace down and worked hard on my technique. My hip pain didnt get any worse....but it didnt get any better either. Lucky I have booked in for physio first thing in the morning.

total time for 8km was 46:14

I have one more week to decide if I will enter the Marlb Half..........with my hip flexor the way it is at the moment, I think it would be stupid to do. I cant risk a long term injury with the Hobart race looming.

8km (5km race + 3km after)

6km along monaco

2011-11-13T15:29:00.000+13:00

My first walk after two weeks off. I decided it was easier to fit it in before I met up with everyone at the track for the coaching session. I got to the track at 9:15am to find that there was an event on and we would not be able to use the track...hmmmm well car park will work.

I stashed my key into my cool little pouch I brought in USA and away I went. First Km.....my shins hurt.....man I had forgotten how that felt. It didnt last long thank goodness and I picked up the pace a little. My legs felt ok but oh my goodness..............I was huffing like a train!! At the 3km mark I stopped briefly to take my long sleeve off. It is a gorgeous day and was already really hot. On the way back I bumped into Ross and Sue and I stopped quickly to ask how his leg was etc and then I carried on again. As I came up to the 4 km mark I started feeling my right hip flexor again.....simular pain as I had at Long distance Walks. It was not as sharp or intense but never the less I could feel pain. As I pushed for more pace it hurt more so I eased up and just settled for the last km. As I entered back into Saxton Field a couple of my girls drove past me heading to our spot, so I had timed it perfectly. I must admit to being a little concerned about my hip flexor and am now wondering if I did hurt it more than I thought. I will call the physio and get it looked at in a day or two.

I am pondering walking the 5km Honest lawyer tomorrow night. I am hoping to walk it with Shane so will still do my fartlek training too.

all up 34:21 for 6km avg pace 5:43 ............but with a shocking avg hr of 167 (max was 179???)

then when I got home a couple of hours later after doing drills and coaching my group I suggested hubby and I go on a bike ride so we rode 27km in pretty much 2hours. Really enjoyed the bike ride, it was nice and easy............but I DONT like the seats!! lol

6km along monaco

Cairns and a much needed break

2011-11-11T09:06:00.001+13:00

Where have Ibeen for the last few weeks? NOTtraining that’s for sure.

My coach haskindly given me two weeks rest and I am loving it. For the first week I flew to Cairns to spendtime with my girls and my grandkids. Igot to met Max for the first time. Danghe is cute. Sadly while I was there Maxgot sick. He started vomiting afterevery feed. Teagan took him to the drand they sent him off to be scanned for suspected pyloric stenosis. (which basically means no food can passthrough his stomach) But I don’t thinkthe Dr Thought it would take 6 days til we could get the scan and so didn’t reallytell us how dangerous it was for max to go so long without feedingproperly. Infact by telling us he wasjust a happy chucker really didn’t help. I remember teagan asking on Saturday if we should take him to theHospital…….we all looked at him laying in her arms gurgling happily and decidedthat he seemed happy enough. How wrongwe were……..So I flew out on Monday and Tuesday they scanned wee Max. As soon as it was done they were sent directto the Dr and it was pretty much confirmed that it was pyloric stenosis and then she sent them direct to the hospital. Poor wee Max was put on IV fluids and was notto fed at all. I can only imagine howhard this must have been on Teagan and Josh. But they stood together and found amazing strength. After two more tests/scans as the info had to be sent to surgeons in Townsville - Max and Teagan were flown to Townsville for surgery onThursday and I am told that he came through like a trouper and has just to waita few more hours until they can feed him. It will be such a relief to Teagan and Josh to be able to feed him andhave him not react in pain or be sick.

I adored mytime over there. Katie-May has grown upso much and is such a delight to be a round. We had such a fun day on her birthday as we painted up the little woodendoll’s house she was given. Josh stillhas to put it together yet. Max was justadorable and loved to be cuddled….whats a Nana to do………..so cuddle him Idid!! It was incredibly hard to leavethem all but I know that next time I come back the kids will be that little bitolder and will still know who I am. Thank god for skype.

My two adorable grand children!

So now thatI am back in NZ I have just one more week off. I have enjoyed the rest, gained a little weight back (which I neededtoo) I have been doing glute strength exercise’s every day and now Psoas strengthentoo.

I also gotback to find that I had been selected as a finalist for the Tasman SportsPerson Of the Year awards. I am reallyrapt about that one. So now to settle back down, find a full time job,dive into training and be HAPPY!

This one is of Nana, Katie-May and Aunty Kik's

20km Long Distance Champs

2011-10-30T21:34:00.002+13:00

I flew out of Blenheim on the "flying pencil" on Saturday and met up with Terri and Phillip in Wellington. From here we drove up to Palmerston North and arrived in time for the AGM of the Race Walk committee. Pus it was a good meet and great with all of the walkers who had turned up.

We headed around to Sue's house were we settled down for the night. By now I was about to throw my cell phone out the window. It had fast become an expensive paper weight. I had been unable to send any texts or get onto the internet, so I was totally off the grid for the weekend.

I had the best sleep ... I am known to get so wound up before a race that I dont sleep at all but for some I had settle down and slept well. We got up early and had breakfast, it had been raining through the night and was still a little drizzly in the morning. It was so muggy and warm, even at 7am I was only in a tank top and shorts. We travelled to the course and I found out that it was on a 500m loop and I must admit at first not liking the idea at all. But on thinking about it, last year the Long Distance Walks were on a 500m loop (1 km laps) so it was nothing new really. We headed out and warmed up, it was I am told 90% humidity and about 13 degs at race start.

We were called over to the start and had to make room for Graham Jones who was the solo 50km walker and had started at 7am (2 hours earlier) The officials opened up the course to fit us all on. The only negative I have to say is that they asked for all the 10km Championship walkers to line up first...when they should have had the 20km and TT trial walkers as I ended up boxed in behind an older walker and two juniors who started way slower. The gun goes off and away we go, I am stuck behind slower walkers and unable to get around them for a good 20m then when I finally broke clear of them I was faced with the speed hump that they had opened up for us to go over (all of us were asked if we wanted it opened or closed for the first lap - and we opted to have it open to not make a bottle neck) So I still aimed for the side that was to be used in the race that was flat. I settled in behind Eric and wished I was able to keep up with him for the whole race.....(next year, that will be a goal) by now Graham Jones walked past me (at 2 hours in to his 50km he was still faster than me!!!)

My plan had been to do a quick couple of kms and then settle into my pace but I wanted to try hard not to go slower than 5:50 per km. I must say that I pretty much stuck to that too. I felt good and strong as I walked through 5km and on through to 10km. On my 10th km lap I was starting to feel light headed and I had been drinking each lap, but I had brought some gels and had set up a bowl on the drinks table (a first for me) so I asked the lady to pass me my gel as I came back past. The sachet was ok, taste was a little blarrkkk but it was STICKY and I end up with a very very sticky hand and chin. I was surprised at how quick it seemed to work as my legs picked up very quickly. I pressed on and again still felt good and strong at the 15km.

I knew I would be chasing Rosie and she was a good 5mins a head of me, but I had NO idea of what Leslie was capable of. So I kept an eye on the gap between us and by 10km I was pulling away by a good 10m each km so at the 15km mark I would guess Leslie was 2mins behind me.

My back had so far held together, I had no pain in my feet and was still feeling strong. I got to 16km and saw that my split was slower and so as I headed into the lap I decided that now was a good time to pick up the pace and start to push - and this was when the wheels feel off. I picked up my pace and within 50m of increasing my pace I felt a sharp stabbing pain in my right hip flexor and had trouble pulling my right leg through to make the next step. I slowed up instantly and took check of myself and realised I was limping badly. I looked ahead and saw I was coming into the next judges zone so pulled my self up tall with my core and pushed hard through my glute to get my leg to function. I managed to carry on but as I went through the turn I knew I was in trouble. The turns for todays race were right hand turns, and so as I put my right leg down and put my weight over it to step on, the pain was sharp and intense instantly. From this turn there was 100m to the start / finish mat and it was here I got my first and only caution. It was going through my mind to pull out but as I crossed the line I figured it was 3km to go and even if I slowed right down I would still hold on to 2nd and qualify. I was just worried re the judges. My pace dropped to 6.06 per km and I limped on ..... share grit and determination was the only thing that was going to get me through this. The bell sounded and it was one lap to go. I tried so hard to pick up my pace and I did managed to do so for a small section. I rounded the last corner and knew then it was only going to hurt for 100m more and I pushed as hard as I could and crossed the line with everyone cheering and calling out to help me keep going.

1:55:55 OMG, I even achieved a Pb too but most importantly...............I had made the auto selection for the NZ Team!!!!

Now I get 2 whole weeks off and in this time I am to start working on my right glutes but the best part of this time off...............I fly to Cairns tomorrow and get to send a week with my girls, josh and grand children................I just cant wait!

So thank you to my sponsor's Health 2000 Ltd, Sports Therapy and the best husband in the world - Shane.

20km Long Distance Champs

10km out an back atawhai

2011-10-24T11:27:00.000+13:00

Gosh what an exciting walk this turned out to be.

It is a long weekend for us. Labour Day and its a gorgeous day!!! Picture perfect to be exact. I got my sleep in and then decided that I really should go do the walk now as its going to get pretty hot today. So at 9.30am I drove down to the Park where I start this walk - Its nice and flat and follows the sea.

I started out and at 2km was feeling very BLAAAA, my legs felt numb and jelly like. I wondered if I was going to even be able to keep up an easy pace I felt so empty....but I focused on my technique and visualized my glutes working with each stride and pictured how I want to be walking and before I knew it, 5km was right there and it was turn around time. 29:02 well thats not so bad I figured.

I had just passed the 6km marker when I noticed that a car had just suddenly stopped about 500m up from me in the middle of the road and other cars were braking heavy to avoid collision (its 100km speed on this part of the road) the cars all started up again and I carried on. Next thing there was a screaming of brakes and smoke from tyres and a large BANG! as this happened I notice a police car was driving past (in the opp direction) so I quickly started waving my arms in the hope he would look in his rear mirror and see me.....which he did. The police officer turned around and could clearly see then why I had caught his attention. Up a head were two cars - both towing trailers, pulled over to the side of the road with black skid marks on the road and wee bit of glass.

(if you look at my data and look at my heart reading...you will see the big spike in my heart rate - must have been the adrenaline shot! ) lol So I ran up the road quickly to see that no one was hurt and to offer any assistance if needed. As I got closer to the scene it became apparent what had caused all the cars to suddenly brake and stop or swerve .......7 baby ducklings were trying to cross the Main Road to get to their very distressed Mum. It was heart breaking to watch as there was nothing we could do to help .... not worth getting hit by a car ourselves and then we would probably get them across only for them to return back later that day.

So I left the police officer to deal with the drivers and headed off. Funny thing, now I was feeling great. My body felt nice and strong and I could feel myself slotting into a nice strong pace. I started thinking that this is how I would like my second 10km to go next weekend...I would be very very happy if it did pace out like todays walk.

Total time for 10km was 57:54 ................hmmm perhaps I need someone to give me one hell of a good scare in the middle of long distance walks....get that adrenaline shot to the heart!! lol

10km out an back atawhai

leg 3 - half marathon

2011-10-22T15:53:00.000+13:00

Today I joined in with a team - my group of walkers that I have been coaching. It is the Waimea Half Marathon and the relay went around the old course which is a 4 loop of rabbit island. The Half Marathon course has been changed to make it a two loop - but it was unliked by walkers. It was more a cross country course with sand, pot holes and gravel to pick through.

Andrea had entered the Half and was the only one missing from our group for the team.

I was given lap 3 which is 5.4km long. We cheered off Sharon and she headed off on lap 1. The drizzle had set back in again but it wasnt too cold. Everyone huddled under umbrella's and cheered. We had guessed what time she would be in by and man she rocketed in way sooner than we expected. Such a fast transition....and then it was Maree. She rocketed off for her 5.4km lap. We got video and photos as she went around the loop and back past us again. Next up was me and we watched out for Maree - as we were wearing pink we were pretty easy to spot.

Maree rounded the corner and zoomed her way to me and tag!....my turn....I was very aware of my back and hamstring and so took it a little slower than I normally do and picking up the pace a little for the 2nd km. My form felt good but I was breathing heavier than I like - specially compared to my heart rate. I got passed by Stu (a runner) at about the 3.5km mark so I tried to pick up my pace and chase him. But he slowly pulled away and made some ground on me. Even though it was only 5.4km I was really pleased I was not doing more or the half......I was pretty much over racing at the moment. I pushed hard to finish and tag Raylene and sent her off on her leg.

We then all gathered on the finish to watch everyone come through. Wendy was first walker home in 2:4:52 and Neroli was not too far beind in 2:10

While we were watching the finish we all noticed a runner wobbling from side to side as he ran to the finish.....stumbling, his legs started to buckle about 10m from the finish. Thank god the guys on the side were watching and reacted as fast as they did, with John jumping the tape and rushing to his side to help him across and then on to the medic tent. As they crossed over I called out to get the medic and to warn him that he was needed....NO ONE could find the medic???? turns out he was sitting in the front of the ambulance reading a paper and not even paying any attention to the race. He wandered over and was clearly out his deapth of knowledge with on lookers taking over the care of Hugh. Just as Hugh started to settle another runner went down on the finish line. This time he hit the road and rolled off to the grass. Again I called for the medic who was looking bewildered and like a possum caught in headlights. Three men picked this guy up and dragged him over to the ambulance where the medic got them to sit the guy in a chair. I decided to stay close and watch over this guy as he reminded me of how I was when I crossed the line. I was horrified when I saw him being fed Red Poweraid...no water was given. Then when I looked back people were giving this guy banana's and he was clearly unable to chew or swollow....he was gray in colour, eyes shut and then he start making odd faces and hallucinating. It was here that I stepped in. The medic was not watching either patient but was talking to some kids away from the area. I went over and said that I dont think they should be giving him any food or poweraid....and thankfully both women stopped, just as he started convulsing and gagging....I called again to the usless medic and told him what was happening and this guy was like...yeah yeah ..he will be ok. I got some more guys to help me and we got this guy out of the chair and on to the ground. He was vomiting and choking by now. The medic comes over to assist and ends up laying him on his stomach face first in his vomit. PEACHY!!!! Finally we get a board out of the ambulance and get this guy into the medivac ambulance. By now I was very concerned for this chap and I ran off to find the women in charge and informed her that an ambulance with real medics/paramedics needs to be called.....urgently. Thankfully she did. Ambulance arrived and transported the chap to the hospital and we were told later at prize giving that he had recovered and was doing ok. I think for future years, the club needs to pay a little extra and get St John staff at the event instead of pretend play medics that only know how to put on a plaster. This medivac ambulance was not equipped for todays event.

But other than that last little drama, the event was awesome fun. We had a blast.

so I did 5.4km in 30:03

leg 3 - half marathon

8km out an back atawhai

2011-10-21T18:34:00.000+13:00

Wow, what a day! After it being cooler yesterday, we get hit with some heat today! Its a VERY windy day but its hot. The weather site says 24 degs and wind at 45km/hr.

I had 8km on my program. I was unsure if my coach wanted me to walk today or not but as he was not online when I checked I figured that I should at least try. I was not sure how I would feel. I have been pretty sore today - behind my knees and shoulders oddly enough. I can feel that my psoas is needing adjusting as it hurts and when I try to do it my self it is just too painful to put enough pressure on it.

I picked the atawhai course as its flat and scenic. There is no where around that is sheltered from the wind here so it didnt matter what course I picked. I started out and took it very easy as I slowly warmed up. The wind was behind and really pushing me along so I slowly increased my speed and felt comfortable enough. I hit the 4km mark and turned straight into the wind. Wow it was strong!!! I was pushing hard and felt like I was going in slow motion. By 6km I was pooped and felt like I had a huge sail attached to me that I was dragging. It was getting harder and harder to racewalk as I almost felt like I needed to lean into the wind and just power walk back.

I did still manage to make it back to the car in under 48mins...JUST...lol 47:59

But still I felt mentally better in this walk, but still have no power. I cant wait to get to the chiropractor on Tuesday.

8km out an back atawhai

5km road race

2011-10-20T20:55:00.000+13:00

4pm and I am again back at the track. This time for a 5km Road race. Again the weather is perfect, with high clouds and little breeze. There were lots more faces today. Lots of eager people keen to strike out for 5km. As I walked into to the track I recognised a wiggling butt that was walking in front of me.....Sue Hoskins! she is kindly having us come to stay next weekend. Yay

I stripped down and headed out on to the track for a warm up and did a lap with Neroli and then Pete. I was feeling pretty good and was looking forward to a good race. I knew that there was no chance of recreating the awesome 5km I did for the Nelson Champs but I was hoping to come in close. My style was coming together again and now it was just a matter of trusting it and putting some speed into it. (which I had yet to do)

We all lined up for the race start at 5pm, it was a dodgy start with so many runners and walkers starting together 50m out from a hair pin corner...hmmmm bottle neck!!! Sure enough we all hit that corner, lucky the fastest runners had pulled away but there was still a lot of people milling as we rounded the corner. Then it was full charge along the road way..nice long straight. I passed the 1st km marker in 5:09 and I felt great and even though I was breathing hard I felt strong and my style felt easy. Then in just 500m the wheels fell off and everything changed. Suddenly I felt a sharp pain hit me behind both my knees and in my hamstrings. It was like I had lost all my top gears and was over reving the gear that I was left with. As hard as I tried I just got slower. As we rounded back onto the track at the 2.5km mark Neroli passed me and knew I was in pain. She had seen it all happen and new instantly that my back had gone on me. I tried hard to power up again and managed a few seconds but by now my legs just felt empty and dead. I had nothing left. ZIP NADA! so much for the go hard and have a good blow out!.... I blew out.

I stayed in the race but I had decided that if I get pain in my back i was going to pull out. Lucky my back held together and I finished.

27:44 is not a bad time by any means....but it was not what I was hoping for, so I was disappointed in my self. And here in steps my coach and why I owe him so much. He phones me to see how things have gone and we go over my walk.......he instantly makes me feel better and explains what has happened to me and why and also explains that this happens to them all and to not beat my self up about it. I have booked in for a chiropractor next week and he is positive that with getting my back adjusted and then my psoas reset....that all will be fine and that I will still be fantastic for next weeks 20km Trial race.

5km road race

16km out an back monaco

2011-10-18T16:56:00.000+13:00

Its a clear sunny day - approx 15degs - but its windy. 20 - 25 km/hr gusts. I knew that once I get around to Monaco that there would be no shelter and I would get knocked around but there are really no spots around town to do a 16km walk that wont have the same issues. So it was time to suck it up and head out.

I felt good for the first 3km, just ticking along at about 5:50 pace and feeling good. Not really sure when I noticed it but behind my left knee started hurting and not long after the same behind my right knee. Gosh I haven't felt that pain for years. I took note of how I was walking and everything seemed fine. I had just been at the physio and had my back and glutes seen to. I know my physio is concerned about my back and feels that I am pushing it pretty hard and is worried it will all go 'bang' pretty quick.

I know how important it is to get a distance walk out this week so I kept going and hoped it will come right. I went through 5km at 29:26 and was not overly happy with that. I turned at the 8km mark in 47:15 - which was better but not by much. I then turned to come home and went head to head with the wind. Its funny how you dont notice it so much when its behind you but man when its a head on......not much fun. I pushed hard and tried to keep my pace up but the harder I tried to push the more it hurt behind my knees and now also in the small of my back. This was not so good. There was little I could do but settle with what pace my body would let me do. I went through 10km in 59:54 and knew I was slowly losing any gain I had made earlier. It was now the up hill part of the walk home so now choice now but to just grind it home.

total time for 16km was 1:38:22

16km out an back monaco

Maximus Graham Wells

2011-10-17T09:23:00.000+13:00

Introducing the newest member of our family. My absolutely gorgeous Grandson - Maximus Graham Wells, born via caesarean at 8:54am on 17 October. Weighing in at a very healthy 10lb!

He is the sweetest wee boy and is a good blend of both his Mum and Dad. His big Sister Katie-May got to met him later that day and I am sure the two will be fast friends.

I am flying over to Cairns on 1st November to met this wee man and to catch up with my Girls and Grand daughter, who I have missed terribly. I can already feel how hard it is going to be when it is time to come home.

So be warned folks......this blog will become over run again with GRAND CHILDREN posts..... :)

10km road walk

2011-10-16T15:49:00.000+13:00

After a night of celebrating at the hanger party, I had to get up today and do another 10km race. I had already decided that todays race would be at recovery pace and I expected to take about 58mins. There were alot more walkers today as the rest of the races are unjudged so the recreational walkers can now have some competition. Which is great for all the walkers.

I started out and just settled into easy pace. Neroli was walking just ahead of me and I was happy to follow along behind her. Slowly I caught her up and settled in beside her. Roger walked past us and we let him zip along figuring that we would pick him back up later in the race. We held a nice and steady pace and chatted from time to time as we raced along by the estary. We had headed out on my training ground so I know the track well. We turned at the 5km point and headed back, slowly we gained on Roger and passed him at the 6km marker.

When we hit the 9km marker I decided to push a little bit for the last km. My back was still feeling pretty sore but my legs were feeling ok at the moment. I focused on staying up right and using my glutes to power on and used the advice of the judges - keeping my toes up to help with my left leg. I pulled away from neroli and entered the track to come along to the finish and was surprised to cross in 57:16

I stayed on to cheer in all my walkers and was so so proud of them all. Neroli and I walked back over to the convection centre and I managed to get a very quick massage on my back and behind my right knee. Then we made our way back for the medals. I stayed on and chatted to many walkers. Raylene and I were chatting about the half marathon this coming weekend and she mentioned she didnt think she could walk another 10km and asked if I would like to do 5km and enter with their team. So as they need 4 we asked Maree to join in to. So I have a 5km race this thursday and now I am racing on Saturday but only 5km.

10km road walk

10,000m Track - NZ masters record walk

2011-10-16T15:16:00.003+13:00

The day had come. Gosh was I nervous, even more so than any of my races in Sacramento. I think cause it was home town and I felt I had the expectations of my sponsors, friends and general public to do great!

We woke to a perfect day for racing. Still, cool and calm. It was sunny and approx 10degs when we got to the track. I went to the registration table and went to get my numbers and was given one number. I explained that race-walkers must have two numbers for front and back, so I headed off to find the chief judge and have him explain it. Soon enough a second lot of numbers were produced and we got into the meet and great of everyone. I went off on my own and started warming up out on the track. Soon enough others followed out and did similar.

We all lined up for race briefing. As they were starting the 3000m with the 10,000m they had to explain where the stop point was and also to explain about the DQ board (as for most of the walkers this was their first ever judged walk)

We started out and I took lead. Not the spot I wanted as I had expected Wendy to take lead spot. But I stayed to plan and settled into my pacing after the first km. My aim was to stick to 2:17 per lap and for most I was under that. I fluctuated around 5:40 per km - which is pretty much what I had wanted to do. Wendy stayed on my shoulder until the 6km mark and then made a burst away. I opted whether to chase but decided to stick to my own race plan. At the 9km mark I got my first warning for bent knee (left knee) and then another from the next judge. I corrected and pulled my self back up again.

Each time we would pass in front of the grand stand everyone would cheer and call out. This helped so much as by now my back was hurting badly and I was struggling. The last km felt like it took forever!!!

I crossed the line, hit stop on my watch and then waited for a moment until I checked it. 56:34 Wahooooo I got it.....Omg, I actually got it. Next I turned to cheer in Neroli and watching her cross over to get her NZ Masters record was just awesome. I was so thrilled for the club and the organizers of the South Is Masters Games .... that set it up for 3 Masters records on the first morning of events!

I have never felt so proud to be a walker.

10,000m Track - record walk

15km out and back

2011-10-12T19:20:00.000+13:00

After a hard physio session and feeling pretty sore from the spinning, core and stretching from the Womens Activator Series last night. I was not sure how I would go for 15km tonight.

My legs and glutes were pretty stiff and sore, but Debs had given me the ok to test out my back. I was to stop and do back extensions if it started to hurt during the walk.

I started out at an easy pace and went up along the walkway, I was starting to get warm and thought of stopping and taking my long sleeve off. I am very glad I didn't as by 3km it started spitting and by 5km it was raining. The temp started dropping very quickly and I was getting cold. My legs were feeling very heavy but I kept my pace easy and strong.

I am so looking forward to my rest day tomorrow :)

15km out and back

3km, 2km & 3 x 1km track

2011-10-11T16:41:00.000+13:00

With all the extreme weather warnings in place I was picking todays track was going to be ugly. Turns out the weather cleared by lunch time and by 1pm the sun was out and it started getting pretty hot.

I met Neroli down at the track and she decided to do the same workout as me. Her fitness is picking up nice and fast, so its helpful to me to have her on the track as she is not far behind me.

I had 12km yesterday with two bursts of Race Pace. I did really well and ended up adding in 3 bursts. I used the walkway out in Richmond so it was nice and flat.

My track session went well. I was tired from the 12km and the track on Sunday and Saturday. But I still managed to push and be faster than my last 3km, 2km session the other day.

I am on track to achieve the time I am aiming for this weekend.

3km, 2km & 3 x 1km track

2011-10-08T14:01:00.000+13:00

Woke up to a gorgeous day! I raced down to the track at 10am as I wanted to get this one out of the way. I have my best mate coming over to visit today.

I got to the track and it was really busy down there. One week till South Island Games and so everyone is out getting in that last minute training.

My back has been hurting again and once more leaving me with burning feet. Sitting in a plane just doesn't agree with me and I end up really hurting for a few days after. I wanted to put out a good track session today and the first 3km felt good, the second burst of 2km didn't. For the first time my back started hurting during the walk and the pain in my feet came on too. I was struggling on my last lap. So when I was recovering I dropped to the grass and did my back extensions, hoping that would help. I continued on and completed the next 3 x 1km's but never felt comfortable during them and my back just hurt more and more. I was pleased when it was over and I could head for home. So I am back to sitting up right in the office chair or laying on the floor. I have one week to sort this and I will!

So here are my splits:-

3km

5:18, 5:24 + 5:27 = 16:09

2km

5:32 + 5:33 = 11:05

3 x 1km

5:37

5:39

5:36

3km, 2km & 3 x 1km track

NEXT Magazine Woman of the Year 2011

2011-10-07T20:24:00.000+13:00

I was most excited to learn that I was a finalist in the Sports Section for Next Magazine's Woman of the Year. This was the second year this event has been run and I really hope that they continue to do so.

As the day came closer I was contacted by Next Magazine and offered accommodation, to which I quickly accepted as I had not sorted out where I would stay and it was this offer that sealed my decision to fly up and go to the event. I was really surprised when I found out that I would be staying at the Rydges Hotel. It is super flash!!!

My day started out with my flight up to Auckland on Thursday afternoon. I caught the Airbus into the city and walked up to find the Rydges. I checked in and made my way up to level 7 and found my room. I had 3 hours to kill so I kicked back and watched tv and checked out my room. Aly Cook and I had arranged to be each others date for the night and she had very kindly offered to give me a lift to and from the event. I was so thankful for this as I really was not sure how I was going to get there other than walking.

We were dropped out outside the Art Gallery and as we were a little early we mingled out side with some of the other early arrivals too. I loved the huge tree laying on its side in a pool of water with BRIGHT red leaves, so Aly and I had a photo taken in front of it. I had seen another couple trying to take their own photo so I went over and offered to take their photo for them and they returned the favor. The lady was Dr Christine Couldrey - Ultra Distance Athlete, so we chatted while we waited to be let in. The Art Gallery has just been finished and so I think this event is one of the first events to be held in it.

I must admit to not being very 'arty'....I know what I do and don't like...but that doesn't really help much when wandering in an Art Gallery as I have to say that nothing caught my eye and some of the rooms didn't feel like the art that was displayed flowed or fitted together....but that is just my own thoughts.

The first thing as we entered the room - we were all greeted and given our own Pandora Bracelet with a crown charm and two lock charms. WOW, and then we were also given a white Carmelia to wear on our wrist.....this was worn by the finalists, so we could all know each other etc. We were given a glass of bubbles and started mingling. I spoke with Jenny Shipley and many many other women whom I could not put names too. The wine kept flowing, each time your glass was empty it would be filled, I was feeling very heady and needed food. Ladies wandered among us with finger food to nibble on. It was a lovely selection - small meat balls, bacon wrapped sausage, chicken, seafood wrap and stuffed mushrooms.

There was a lovely string quartet playing as approx 200 guests mingled and talked, the buzz from the room made it difficult to hear what each was saying. I loved standing back and people watching. The clothing, shoes and hair.....everyone was dressed impeccably. At last the moment of the evening came and we all gathered around to hear and see who would be the winners of each section.

The winner of the sports section was just as I had guessed - Jayne Parsons - Paralympian and I agree totally with the judges decision, she truly is an inspiration to women, overcoming domestic violence and loosing her sight - to then take up cycling. Is bravery and courage beyond belief.

The overall Winner was Lesley Elliott. For those not from NZ and don't know, her daughter Sophie Elliott was brutally murdered 4 years ago at the hands of her then boyfriend. Lesley has written a book and launched the Sophie Elliott foundation to help change the attitude towards domestic violence.

It was the most amazing and special evening, I was so honored to have been made a finalist and getting to spend the evening with so many inspiring and amazing women.

Thank you Next Magazine and Pandora, I cant wait to see who will be nominated for 2012's Next Woman of the year.

10km kickdown on the track

2011-10-05T16:38:00.000+13:00

I have spent the last few days doing some "mental training" and that has helped me to be alot more positive. I also went back to physio as I have been having odd leg pains and I am told its my glutes aggravating the sciatic nerve. So I know that I am definitely engaging my glutes when I walk now.

Today I met up with Neroli at the track. I was to do a 10km kick down and she decided to just do a straight 10km walk.

We started out together and the first km felt nice and easy. Both of us were pretty much stride for stride so we were both VERY surprised to see that we had done our first km in 5:32 so I instantly slowed up as I had wanted to start at 6:00 per km. So I quickly worked out that if I can average 5:50 for the next 4 km it should put me back at the pace I was hoping to do. Neroli stayed up behind me until about the 5km mark where she very slowed dropped off. She was never too far away from me though.

At 6km I tried to push some pace on. I could feel my glutes working hard and I was pushing through my feet as best I could. My pace did pick up a little but not enough to show a dramatic kick down. The good news from this work out - It gave me a much needed confidence boost. I remained legal the entire way and I felt good and strong.

I took a lap reading at every km so its hard to work out my kicks for 2.5km so it sort of shows up in the 2km readings.

2km - 11:20

4km - 11:40

6km - 11:33

8km - 11:32

10km - 11:23

total time - 57:33

10km kickdown on the track

15km out and back - pouring rain

2011-10-03T16:17:00.000+13:00

15km today - its is pouring - torrential rain!!!

The walkways are heavily flooded with many closed. I opted to do my normal walk but as I neared my 4km marker the walk way was mid calf deep in water for about 200m and then again about a km past that point. I was tired and had zero energy. I felt like I had lead in my legs. I was not breathing hard and no matter how many times I would try to power on I just couldnt. It is one of my slowest walks in a LONG time.

I guess the fact that my shoes were totally soaked - feeling like they weighed a good kg or more each, didnt help my speed. I am still taking migraine medicine so its also likely that this effects me dramatically. So time for blood test at the dr and I can hope that it is just a lacking of iron problem.

1:36:16

15km out and back - pouring rain

3 km fartlek

2011-10-02T11:47:00.000+13:00

Its pouring with rain and I have a migraine. Thank goodness for Maxalts!!! dosing up heavy on painkillers during the night meant that I would be able to manage the fartlek.

I knew that most of the walkers that met on Sundays would not come down in this kind of weather, but Andrea is just as addicted to exercise as me ... so she came down and did a 3km walk too.

Once we had walked around and unlocked the rails the rain had eased. In fact it actually stopped just long enough for us to take jackets off and compete the walk. I had intended to do the 3km fartlek and then carry on at an easy pace and finish for 10km. But my head was just hurting too much by the time I had finished.

I am pleased with the fartlek. It has made me realize just how much fitness I have lost, but fitness will come back. I was pushing hard today - funny enough my heart rate doesn't show it, but my breathing sure did. I was fair gasping on the first km and then just couldn't pick the pace back up again for the next two fast sections. But considering as I was pretty drugged up on pain medicine, I am ok with it.

5:14

2:57 + 2:39 = 5:36

2:58 + 2:37 = 5:36

total time 16:28

3 km fartlek

5km waimea - vanguard st

2011-10-01T13:46:00.000+13:00

I made a choice to alter my training prog today. I was meant to do a 3km fartlek but as I am going out to the track tomorrow and tomorrow is my optional, I decided to do the 3km fartlek then. Saves gas etc

so rather than do nothing today I went out and did 5km around the block. My style is getting ingrained again and I am starting to feel comfortable with it. Now to start putting more power through it.

I have had it confirmed now that there will be the required A grade and B grade judges so my 10,000m track race will go ahead. This means that everyone doing the 3000m will also be judged by NZ top judges, so that will keep everyone legal. :)

time was nothing flash but it felt good. 29:41

5km waimea - vanguard st

12km out an back monaco

2011-09-29T15:24:00.000+13:00

Absolutely gorgeous day!! perfect day to go out for a nice relaxing 12km walk. Its 19degs still and nice hot sun shine, arrrhhhh spring weather finally.

Now had I not been suffering from GI cramps all day, I would have really enjoyed this walk. For the last week I have been having GI issues!!! BADLY in fact so badly that for the first two days I thought I had picked up stomach bug. The cramps just buckle your knees and there is little you can do for a moment. Today the guys at work admitted that they too have been suffering from an odd Stomach up set...with just really bad cramps too. So there must be something going around.

What I discovered to day is that when you are suffereing GI Cramps, and your whole lower abdomen feels like there is an acid pit in it......YOU CANT engage your core and so you have ZERO power/speed. I felt like I had two flat tyres out there.

So in the end I just had to go with it and tick along at what every my body was going to let me do.

12km - 1:16:28

12km out an back monaco

3km, 2km and 3 x 1km

2011-09-28T15:59:00.000+13:00

Off to the track I go. Armed with new found confidence!

Coach wanted me to do 85% but once I started out it felt more like 95% and I just couldn't slow it down once I started. So I went with it. It was MEGA windy at the track. Nelson forecast said winds of 35km but some of the gusts really knocked me around on the track.

I felt slow but I was expecting that so just put that behind me and pushed on. I know it wont take long to get the natural roll off my foot again and my times will pick up. Plus if there had been no wind i would have been a good 5 - 8 secs faster per lap.

today it was 3km, 2km and 3 x 1km

5:39

5:42

5:39 = 17:00 for 3km

5:42

5:49 = 11:31 for 2km

5:41

5:42

5:37

its a good starting point again.

3km, 2km and 3 x 1km

Finally back on track

2011-09-27T22:17:00.000+13:00

It has been a tough couple of weeks. Mentally it would have to be the hardest I have faced in all my racewalking.

It all starts with that first little tweak you make to your style and slowly each day you add a tweak and before you know it - your style is no longer right and in fact so far to the wrong side that you sit there totally bamboozled as to how it happened and how you didn't realize.

The eye opener for me was the video from the Relay and the knowledge that that the race-walkers probably would have all been DQ'd (bent knees and lifting) while the rec and learner race-walkers were all fine.

So for two weeks I have pulled my style to pieces, tried to understand my coach, tried to follow advise.....and each video to be told...NOPE....do it again.....NOPE....do it again.

But today ................ yay for today................. What I had been calling my old double support and militant style.............was exactly what my coach had been wanting me to do. All this time, it was right there and I just had NO idea.

I went to the Intermediate School today and just walked - back and forth - like you do with drills...but I just walked. Doing what I thought was a very slow and chunky style and expecting to be told NOPE do it again.........but instead the most amazing thing happened......................I got told by my coach that what he saw in the video was PERFECT!! in fact even better than I looked in the STATEs....OMG.....I nearly did back flips. So I am now back on track, full steam ahead and ready to start getting some speed again...properly!!!

8km out and back monaco

2011-09-26T14:52:00.000+13:00

Lovely spring day. The cold front that was expected never eventuated but there is a stiff breeze out there with a slight chill on it. Sun shining, ducks chasing each other over the estuary .... its doesn't get much better than that.

I only had 8 km for today. I sort of wish I had the quiet week last week when I was struggling so much. But I am slowly pulling my self out of the pity well that I have dug myself.

All racewalkers that read my blog will understand that racewalking is really technical. Its not just about walking or rules. There is a whole raft of technical tweaks that can make you a more effective faster walker or on the flip side of that a faster non legal walker that gets totally into a tangle of bad habits. Well I went the latter and its taken some work and struggling to slowly untangle me back to where we first started tweaking.

I thought I had it yesterday at the track and my coach agreed that it was much better but just had to take it back one more step. Other comments conflicted that advice and it was a tough night for me while I mentally went through each and every step and movement. But I am happy to say that today's walk felt good, slow, but GOOD.

I felt my hips dropping with each step, I drove my knee down low and forward and forced my knees back using my glute to drive the leg back. My next step is to get my roll over my foot back and the push through.........NOT UP!! as I had been doing.

so 8km for 47:33

8km out and back monaco

21km out and back

2011-09-24T13:06:00.000+12:00

This was meant to be 24km..............by 5km I knew I was in trouble. I had NOTHING in my legs. I was getting more and more confused and more and more frustrated.

Every time I felt something was not quite right I would stop and start again. I took a camel pack with me today and made sure that I took a drink. I would start again and feel nice and fluid and then after a km or two would start doubting myself.

I got out to the Main Road and decided to turn back. I honestly didnt feel I could complete 24km. As was on my return home I was still stop and starting. I think for about a km or two I felt ok...the rest ... well I just dont know. By 18km both toes were throbbing. I had planned on carring on past home to get in another couple of km but when I hit 21km out side the house...I was done. I was totally knackered!!! My glutes were totally fatigued and I was getting mentally tided in knots. So I figured that I felt good for that last km so I would end my walk on a good note. But today thats pretty much the only positive I could take out this walk. I am pretty disheartened that I couldnt even get 20km non stop out.

total time for 21 = 2:08:16

21km out and back

5km waimea - vanguard st

2011-09-23T14:26:00.000+12:00

I was meant to do 11km today. I went out this morning with a friend but only managed to get 6km done. My toe was just excruciating.

So I came home and put some thought in to this wee problem. I have to do 24km tomorrow and I have to find away to get this done. I have lost SO much fitness and speed at the moment that I just cant afford to miss any workouts.

So I dragged out our lawn mower, threw on my old shoes and mowed our massive lawn. I found that in my old runners, my toe was not as sore. So I went and dug out my old training shoes. They are a heavier shoe but I used to train in them awhile ago. My toe was till tender but no where near as sore as this morning.

Right I am 4km short for my total of the day but the closest loop to home is my old 5km route (I didn't want to go up or down Beatson's Road) So Coach said go out and get back into your style and have some trust you will get it right. The first thing I noticed was how light on my feet I felt again and how smooth and fast it felt. This is an undulating course and not an easy one to figure out styles on as there really is no "flat" section in it. The 2km back home is just slightly up hill and its slightly enough to make it difficult to keep speed up. It was in this section that I could feel myself getting tired and it was a constant battle to keep my style going nice an smoothly. The good news was that I could tell immediately if any thing changed and correct it then and there. So thats progress.

total time for the 6km was 37:07

total time for the 5km was 28:39

5km waimea - vanguard st

12km fartlek

2011-09-22T16:07:00.000+12:00

Wow, this breaking a habit by going back to an old habit is hard work....cause now I have to try to forget the old habit just restarted and get back to what I had in the States.

How did it all go so wrong so fast? Because I am an overachiever - give me a goal and I have to do better. So I pushed myself too hard and took advice to literal and bam! All I did was lean alittle to far forward and bingo, there goes everything. I never knew that there was such a FINE line between right and wrong with race walking. There are so many variations of racewalking that are all - right..............but one little tweak and they quickly become WRONG

Right...12km Fartlek...........one of my longest and I was apprehensive enough with all the other stuff in my head. I also wanted to be careful with pace as 12km was a far way to go.

First km and I felt very robotic. Stiff and chunky and upright. I could see in my shadow that the "racewalker" hips were back, so that means I am dipping but also to much side ways movement. My time was acceptable 5:24 but that was the only fast km. From there on in the wheels fell off so to speak. I was still suffering from a very sore toe. The toe was swollen at the tip and the nail stopped it swelling further. But if you touch the toenail it felt like you did so with a hammer. By 6km, I could see a red stain in the toe box so I stopped briefly to take some water and adjust my sock. I carried on and tried so hard to push and get my rhythm back but I just had no ooommmmppphhhh in me. I could not roll off my foot and push with my toe due to pain. I was pleased this was finally over...more so due to pain in my foot, but also I was really beating myself up again for doing this to myself.

Total Time 1:10:49

My Avg fast 500m was 2:47

My Avg Recovery 500m was 3:10

12km fartlek

15km out and back

2011-09-20T15:53:00.000+12:00

Well .. sometimes to move forward, you have to go backwards.

So today my coach had me go out and walk 15km in my old style, standing straight up and putting my weight onto my back foot not my front. It felt weird. But the first interesting thing was I noticed in my shadow that my old racewalk wiggle came back. The next thing I noticed was the pull of my hips and I had to dip further, this also made me aware of lowering my knee and landing and keep my knee locked. There was not a bounce to be seen. But it did feel like stepping out of a turbo sports car into a beat up old Mini with no top gear!!

So it was a nice and steady 15km done in 1:33:58

15km out and back using old style

Style Tweaking at the track

2011-09-19T16:45:00.001+12:00

Well after a discouraging week and weekend. I have returned to the track to attack the basics.

It was really hard to break a bad habit. Especially when you cant 'see' what it is you are doing or doing wrong. So after 2km around the track and trying so many different ways to slow down, my calfs had pumped up and started cramping. I had to stop!

So I got my camera out and started videoing. I did a 400m catching me at the start and the end. Then I could see what I was doing wrong. So I tried to do another 2km but only got 400m out.

So I had a little stamp foot moment on the side of the track.....then tried it again. This time I did get 2km out but much slower, but style wise felt better...but sort of chunky.

So I got the camera out and went back and forwards .... the harder i tried the worse I got......then finally I think I got it again.

So now to wait for the coach to view it and give me feed back.

But for the first time, I threw in the towel and came home.

track - style tweaking

Queen Charlotte Relay - Leg 3

2011-09-17T20:12:00.000+12:00

The Princess Warriors all turned up at 8am...decked out in PINK!!! we loaded into my car and headed across the hill to Picton. I had hoped to catch up with my Mum but her services were unexpectedly needed else where, but she kindly let us use the house and even left out chocky biscuits - all the girls say Yummo and TA heaps!!! We decked our faces with swirls and dots while we waited til it was time to head down to the race start.

Race start was 11.30 -

Lap 1: Picton to Wedge Point. 5,100 metres (Undulating, then steady climb)

Maree was first up. Maree would like to dispute this description!!!! she always thought undulating meant there was some down hill!!! She powered up that hill and really kept the pressure on Ross from the other Nelson Walking team. While we were all waiting at the top of the hill for her and ross, we were standing by hives of bees...and sure enough someone got stung. Poor Sue (Ross's Wife) got stung in the temple, it was lucky that her team mate Wendy had an ice pack on hand. Ross popped up first and then about 4mins behind him up pops Maree in 37:26 - below is Maree 3km into her leg

Lap 2: Wedge Point to Momorangi Bay. 8,600 metres (Downhill, then undulating)

Andrea was up for this leg. After watching Wendy change over from Pete and power off down the hill like a cut cat, Andrea knew the chase was on! and boy what a chase she gave. Each time we drove past we would cheer and clap and call out encouragement. I think our team would have won the prize for the best supporters as we seemed to be the only ones calling and cheering the others on, whether they were in front of us or behind us. Other cars just drove past us in silence??? this was a fun event so we just got right into it. Andrea was really putting the pace on coming down the hills but sadly couldnt gain any ground on Wendy. At the next change over point we watched Pete lining up and take the batten from Wendy. So I had Pete to chase! Andrea was not too far behind about 10mins she came roaring down that hill to finish her leg in 51:47

below is Andrea about 6km into her leg.

Lap 3:  Momorangi Bay to Linkwater. 8,100 metres (Fast and Flat)

This was my leg. I grabbed the batten hit my watch and was off. Fast and flat my arse!!!! first up for me was a hill, I had 20m of flat and then round a corner and up!!! I hate UP!! I knew I was being watched like a hawk by the other team and so made sure that everything was perfect. 1km into it and the hill leveled and came down again, then it did level out on to the flat and reminded me why I really dont like this leg much. Long LONG boring straights. I heard my car coming up behind me and everyone tooted and called out. Man it was nice to hear the encouragement as I was not feeling that energetic today. I knew that fast 10km yesterday had been at the cost of a really fast time today. But so be it. The camber of the road made it a little awkward to get your legs perfect each and every step and there was a sharp drop off to the right for most of the leg. I couldnt believe it when a car supporting a running team drove past, stopped and backed up to me...just to say "you look like you are running!" Nope I called out and they went on their merry way again. The girls had pulled over again and were filming me and cheering out as I past them again. On the last straight I looked up and I could see Pete ahead of me. Wow he has to be less than a km away. So I knew I had gained some time back. I came up to the batten exhange with Sharon on the ready. She took the batten and was off after Sue. I finished my leg in 43;11 Below is me in the middle of my leg

Lap 4: Linkwater to Moenui. 6,200 metres (Undulating, then a steady climb)

yep Sharon would agree with this description but would say it was steeper than a steady climb. We all knew she would catch Sue, it was just where and when. How far up the hill would it be. We were all getting so excited as this race had taken quite the turn. When we found out the others had formed a team, we pretty much said...yeah they have got it in the bag. But, we tactically placed our walkers to their best suited gait...not speed or pace. We would pass sharon and call out, take photos and video and then head to the next pullin. We continued this for as far as we were able. The last stop we made Sharon was about 20m behind Sue and had 2km to go. We drove up to the top at the last hand over point. Raylene was feeling so nervous, the pressure was starting to pull at her. We all had said right from the start...this is a FUN event and so long as we have FUN who cares where we place. But I think everyone was thinking that we had a chance to actually win this. But could Raylene hold off Roger (Wendys father) Sure enough Sharon popped up at the top first doing her leg in 45:04 Passing the batten to Raylene who headed off down the hill to the finish. Sure enough Sue popped up but we only had a 2 min lead on them.
Below is Sharon blasting through her leg.

Lap 5: Moenui to Havelock 6,650 metres (Steady rise, then sharp downhill and then undulating)

Raylene was off. Pushing hard to try and make some ground over Roger while she had the advantage of the downhill while she was still fresh. We went past her and cheered her along, stopping as often as we could. Her style has improved so much and it was so awesome to watch her really stretching out. The other team pulled in behind us and Pete was taking photos. I think the photo he got of Raylene was the shot of the day. The perfect photo that all racewalkers like to get - point to point and perfect arms. But Roger was right behind her and there was 3km to go. Roger managed to get past Raylene on the long down hill section just before you cross the bridge and head up to the Main Road and turn into Havelock. We drove on and went to the finish line and waited for Raylene to finish. Roger rounded the corner and crossed the line (team time of 3:37:??) About a minute of two later up pops Raylene. Wahooooo she pushes up the last little hill to cross the line. Her time for the last leg was 42:13 giving us a team time of 3:39:43
below is Raylene bringing it home on her leg.

We were all thrilled. We had all had so much fun and had laughed and chatted the whole way over and the whole way home. For as much as I said I wouldnt do it again........a few hours later and wine in hand......................why not...... hell yes I will do it again with the girls!!!

The Warrior Princess's

Queen Charlotte Relay - Leg 3

10km out and back NEW PB!!

2011-09-16T14:46:00.000+12:00

This is what happens when you get EVERYTHING right!

Last night I made a huge Steak Casserole for dinner. It was soooo good that I ended up having 3 huge helpings, infact I finished it off. What a big piggy wiggy I felt. Then having a good nights sleep and getting in some food before my walk.

All this week I have been feeling out of sorts, not concentrating on my walking and letting negative thoughts invade my mind. Which was reflected in my training and became a vicious circle.

I knew I had to do 10km today and I had woken with a better attitude. First thing to life my mood was a phone call from Al Columbus from Fresh Fm to interview me about my nomination with Next magazine and no sooner had I hung up the phone went again with Mainland TV wanting to talk to me. So I went up and had 20min interview with them about my walking and also Next magazine. They were so taken with my race walking and up coming events that they are keen to do more on me. Who knows...I may end up working in Television yet!!! So this all set me up in a FANTASTIC mood and I found my AWESOME again.

now back to the walk. The rain had just stopped and the sun popped out...but it was windy again (sheltered where I started but fierce out at the 4km - 5km mark) I started up along the track and was concentrating on pushing hard from behind and using my glutes and actually did the fastest km split for up along the track. I continued to push hard as I went down Beatson Road and out over the over pass. I crossed the main road with out needing to stop and pushed hard out towards Monaco. It was this 1.5km section that I hit the fierce head wind. It was very hard pushing into it and keeping my pace up. I was still feeling great and strong. I was breathing hard and pushing hard. I turned at 5km in 27:08 (I lost time punching into the hard wind)

Now on the homeward bound and I decided to really start to push. Making sure I was using good style. I could feel my glutes working hard and I concentrated hard on leaving my foot behind me longer and pushing hard off the toes. It felt very fluid and smooth today and very fast. I pushed hard up over the overpass again - forcing myself to push and keep going. The last 3km are the hardest in this course. the 7th km is a long slow up hill (a gain of 31m) but it always feels harder than going up Beatsons which is a 40m gain. Out on the top of Beatson's and it is a 1km down hill to home. I really pushed hard down here getting my fastest ever km split out .... it is down hill so it should be very fast.

I hit the stop on my watch and just stared at it. Jumped up and gave a little wahoooo!!! I have just redeemed my self to my self and to my coach.

I know I was at my top end for pace - pretty much race pace for most of this walk - so in a race I would expect to get this time or a tad under it.

So time for my 10km is 54:24 for an avg pace of 5:26 and avg heart rate of 152

10km out and back

12km with 2 x 8mins race pace

2011-09-15T19:01:00.000+12:00

My mood had picked up a little today but the weather was really testing me. It started raining about an hour before I left to go for my walk. I had the choice of 10km or 12km ...as I have a race on Saturday I opted to do the further distance today, but I am not used of walking the day after a 20km and it hurt.

During my 20km walk I had caught my foot on a large drain cover that goes over the walk way near the motorway. I very nearly face planted the pavement, lucky I got my hands out and my finger tips skimmed the ground and after a couple of large lunges I righted myself. I gave my self the once over for a minute as I continued to walk and nothing hurt at the time so continued on. Today I woke with pain in my left hamstring. I figured this was an off shot of the lunging I did to stay up right. So I was conscious of this during this walk and also another reason why I picked the longer walk today and then will do 10km tomorrow (personally I would prefer not to walk so far before a race....but I trust my coach)

I felt ok while I headed out. I put my long Dunlops on today as I thought it would rain. It didnt and I started over heating by 5km and by 8km realised that Dunlops are not for long walks....I was chaffing and not feeling comfortable at all.

Kms 3 & 4 were my two fast segments and again at km 7 & 8 but I was feeling pretty flat by the time I reached the base of Beatson Road. After a 20km and then this my glutes were fatigued and my legs were like lead. So I just plodded up Beatsons, I had figured I had gotten to 5km in 28:26 and 10km in 58:01 I was doin ok. Once again I had to remind myself that I am training....not racing my last 12km time. That the whole point of today was to do two burst of speed and to get any speed out directly after a 20km I was doing ok.

So I choose not to beat myself up about my time an just walk back up Beatsons.

total time for 12km 1:11:09 avg pace 5:56 avg heart 149

12km with 2 x 8mins race pace

20km out and back

2011-09-14T17:12:00.000+12:00

Guess what........................its WINDY!!! in fact it is more so than yesterday........AARRRGHHHHHH Mother nature is really out to get me and make me crack!!!

I was going to meet up with a good friend and have her jog with me for some of the walk, but she was feeling unwell and opted to pass on it for today....boy did she make the right call.

I had a really strong head wind for the whole 10km out, it was getting tough with leaning slightly forward to punch into the wind. Twice I thought to turn around and swap Fridays walk for this one.

But when I turned back it was sooo good to have the tail wind. I was feeling very tired from the hard slog out and so I just wanted to get home. Nothing mush to tell in this walk other than thank goodness it is over. Now I need to focus on getting my awesome back and my happy hppy mood again.

Total time for 20km is 1:56:46

20km out and back

3km, 2km, 1km & 2 x 500m

2011-09-13T15:40:00.000+12:00

I was really not feeling it today! I have gone back to my poor sleeping again and so have been bone tired during the day. I decided to grab a muffin at morning tea so that I would have some sort of fuel to use for this walk. I got to the track and it was really windy. Oh no, this was not good news. I walked around and unlocked all the barrier arms only to have them blow back across the track by the time I cam round again. A number of times I had to give them a good shove while I was doing the walk.

Today's Forecast

A few showers later. Cold gusty south westerlies. (gusts of 24km) It was about 10 degs but at first I was really cold and so my feet went like concrete blocks and I could feel hard lumps under my toes and in the balls of my feet....ouch....took till nearly 3km til I could use and feel my feet.

I felt awful through this whole workout. I felt like I was flogging a dead horse. The wind was punching across the track so it was a hard grind to come around and up to the start/finish line. Surprisingly my times dont seem to reflex how bad I was feeling. By the 2km segment I was nearly about to throw the whole walk in. I just couldn't get into it at all, I had to keep pushing the barrier arms back and on the corners the wind would push by feet out from under me. But I figured that I wont get faster or better if I quit...so I made myself keep going. Just as I finished my last 500m it started spitting....oh that would have just topped my day off if it had started raining while I was out there.

I cant even say that I am pleased the walk is over. I felt so ugh doing it that even when I got home I was still feeling Ugh. I guess the thought of going out to work in two hours is not really helping my mood much either. So I figured that I have not been taking my iron tablets in a while, so I will start them up again. I also want to get some more black currant powder as I did find that had good results for me.

So my splits are:-

3km = 5:12, 5:16 & 5:15 = 15:43

4 min rest

2km = 5:19 & 5:18 = 10:37

3 min rest

1km = 5:16

2 min rest

500m = 2:32

1 min rest

500m = 2:34

3km, 2km, 1km & 2 x 500m

25km out and back monaco

2011-09-10T13:12:00.000+12:00

I was nervous about today's walk. It is the furthest I have ever walked and I was on day two of a migraine. I got up and had a big drink plus took a Maxalt, then I waited for about 20mins for the medicine to work. I also figured I would need to take some water with me, but unfortunatly the last time I used the waist camel pack it had not been stored properly and I just couldnt clean the bladder out. It was like the rubber had perished inside it. So I found a small bottle and just put that inside the waist bag and also tucked my cell phone in aswell.......just in case my body gave out I could call home.

Its about 10degs and over cast out....in truth, the best weather possible as I wont get too hot. I headed out and felt really good. I hit 5km in just over 28mins. From here I veered off and went around Monaco but it was only 4km extra...not 5km as I had hoped. So I knew I had to go further at either the next 5km leg or carry on past home at the end. I stopped briefly at 8km to get a short drink and then carried on. I went through 10km in 58:02 and did wonder if I was going way too fast, but the pace felt easy and I still felt strong. I figured that I could carry on past the 15km mark and turn after 500m but I ran out of walkway and had to turn back sooner. At about 18km I was starting to feel alittle sore and tired, so I had a little pep talk to myself to keep going. I made another small detor just before the 20km point so that it would give me my normal 5km to home. I was surprised to see my 20km time was the same as last weekend when I walked in Blenheim 1:55:10 but I knew that the next 5km would be harder and slower as it was up hill for 2.5km of the 5km home.

Going up Beatson's Road was hard. My legs were dead and my back was hurting. I had slowed to a power walk and by the time I was at the top of Beatson's, I was just normal walking. 1 km to go....it was hard to get my legs moving again but I must admit home never looked so good.

25km total time 2:25:47 avg pace of 5:49per km

As I walked the last 100m to home I pondered how on earth Tammy does this on a regular basis and it also gave me a better understanding of what I was asking Andrea to do when I increased her distance's up to 25km.................its hard work!!!!

25km out and back monaco

5km farltek

2011-09-09T13:51:00.000+12:00

Well this was meant to be a 10km Fartlek, but due to me entering a radio promotion and pulling my hamstring....it got shorten to 5km.

I woke today and was really not feeling it. I had a headache and a runny nose again. I am thinking it is hayfever based as its been like this on and off this week and the pollen levels around here and at the track are huge!! But even though I was not feeling the greatest I knew I could push out a 5km as its all over in under 30mins!! just had to suck it up and get on with it.

It had been raining this morning but thankfully it cleared by the time I had finished with appointments in town. I got to the track at 11am and it was warming up nicely. Infact after I had warmed up I decided to take my long sleeve off as I knew I would heat up pretty quick. I think it was about 15degs....just nice. There were more construction guys today.....they are in a hurry to finish the big pavilion so that it is ready for the South Island Masters Games in about 6 weeks. I would say they are over 3/4 of the way there and its looking great. So today I had extra shovel leaner's to watch me as I came round in front of the Pavilion.

I hit out and felt that I was being conservative in my effort. Even though its only 5km I do tend to go all gun hoe on the first km. So finishing the first one in 5:05 I was a bit worried that I had done just the latter again. It did amuse me as I rounded the 2nd lap on of the shovel leaner's called out.....are you sure you're not running? I gave him the thumbs up and I was surprised to come round on my recovery lap to hear one of the regular workers explaining to him the basics of racewalking.....hmmm so do they take notice then .. lol

I pushed hard for the next fast 500m, my hamstring was feeling better and by now was feeling like a bruised muscle. I was breathing pretty hard and knew I was at the top end of how fast I could go. I was concentrating hard on leaving my back foot behind me and rolling off the toes plus using my glutes to push through. My head was starting to hurt and the lack of breakfast was starting to have its effect on my muscles. I was starting to fatigue quite quickly.

On the last 500m fast session I pushed extra hard and really worked my glutes through the last 100m. I was relieved it was over, I was tired and my legs were feeling dead. I am very glad it was not a 10km fartlek today.

1km = 5:04

2km = 2:53 + 2:26 = 5:19

3km = 2:56 + 2:25 = 5:21

4km = 3:01 + 2:25 = 5:26

5km = 3:01 + 2:24 = 5:25

Total time = 26:40

5km farltek

3 x 2km track

2011-09-05T15:23:00.000+12:00

I felt tired today. I had a busy morning at work, had missed smoko (morning coffee) and was feeling the effects of not having my coffee.

I really didnt feel like doing this workout. I was just thankful it was only 6km in total. I warmed up by doing 3 laps, chatting to Sharon on the last couple of laps. She was going to a short speed workout and so I would have her to catch and pass - which helps alot.

I started out and decided to take it easy, not to push too hard for the first km and just ease into it. Which worked and I progressively got faster and faster for each km after that. I know that the 3mins rest between each split felt GREAT!!! My body held together well today and I felt smooth and strong for the whole workout.

5:09 + 5:02 = 10:11

5:06 + 5:02 = 10:08

5:02 + 4:59 = 10:01

I think my coach will be pleased with those times. 36:27 for 6km plus includes 2 x 3min rest breaks...is pretty good in my book.

3 x 2km track

21km around blenheim

2011-09-03T17:42:00.000+12:00

I didnt have to work this weekend and so I picked to head over to Blenheim and catch up with family. Plus they had not seen me since I had returned from USA and were very keen to see my medals. I stopped in at my Grandma's first and she instantly took be down to meet all her friends in the dining hall to show me off with my medals. Mum and Erle arrived later and then we headed out to the Marlborough Club for a drink and some dinner.

I finally made it to my best friend/sisters place at 7pm....first and most important the wine was poured, then kids put to bed and the evening started. We sat up and chatted until 1am - it has been too long since we have done this and something that I must do more often.

I got up at 8am and headed out the door. I was to do 20km today and I thought I would do it along the walk way beside the Taylor River. It was a magical morning, no cloud, sun and no wind. Gorgeous day indeed. I had thought I could walk the complete length but it ended up only being 7km, so I turned back and decided to head back to the big bridge and then turn back and do one more loop around the river. Everything was going well....body was holding together (my back had gone out again due to the drive but it didnt bug me while I was race walking) The walkway starts out as a gravel walk for about 1km and then it is a lovely smooth paved/concrete path - this is the same path used in the Marlborough Marathon. I was really enjoying the walk, there were lots of people about and I even say another fellow walker but he was too far away and across the river to call out to. My legs were feeling good and I was amazed I didnt have a headache but by 11km I had developed a major problem!!! I needed the toilet URGENTLY and there was none to be found anywhere near me on the river bank. I remembered that Brayshaw Park was 1km ahead of me and as it is a tourist spot I hoped they had toilets...and ones that were unlocked. In a rather distressed state I made my way across the road and sure enough......ahead of me was a toilet block. Once that wee crisis was over I was able to head back out and continue my walk.

I headed back up the walkway. I was trying to work out how far I needed to walk before turning and and doing one last loop...knowing I had 1km from the bridge back to Rach's home. I continued back until my watch chirped 16km and then turned back...but it was when I was almost back to the bridge that I realised I had made an error and would still have the km to Rachs house. So I decided to just walk the extra km as a bonus for my coach.

I was totally stunned when I saw my time and I would imagine that the 4 min stop at the 12km mark probably helped towards the fast time as it really was as a rest.

20km was 1:55:22

total time for the 21km is 2:01:03

21km around blenheim

10km kick down

2011-09-01T16:47:00.000+12:00

My first kick-down for the new training program. I really wanted to do this well. I now how important these are to my long term goal.

I had thought I would really like to get 4 good kicks eg 5:50, 5:40, 5:30 & 5:20

I picked the flat course out and back around Monaco, the only problem with this course is that it can get windy and wouldn't you guess it. I had a full on head wind for the first 5km out. Had I have known I probably would have traveled out to the other end of the walk way and done this in reverse, because it did make it much easier to pick up the pace on the way back with the wind behind me.

My first 2.5km felt very easy and I was finding pushing into the wind and keeping the steady pace was comfortable. I could feel my glutes working and my hamstring was feeling good. No pain at all through the walk. The next 2.5km was not so easy, as I came about to be beside the sea the breeze had picked up and was buffeting me around quite a bit and it was much harder to keep the pace. I turned at 5km and instantly felt the push of the wind. So I had to try hard not to go too fast so that I could still drop for that last kick.

I pushed hard on the last 2.5km and my glutes were starting to fatigue and argue with me. I could feel the pace increase as I tucked and pushed ......but I was still really surprised to see that I finished my 10km kick down in 56:00 that's 1 sec faster than my walk for NZ Road Champs.

so my acutal kicks are as follows:-

2.5 = 14:43 - avg pace = 5:53

2.5 = 14:26 - avg pace = 5:46

2.5 = 13:43 - avg pace = 5:29

2.5 = 13:04 - avg pace = 5:13

so I was not too far off what I had hoped to achieve for this walk.

10km kick down

12km out and back starting at monaco

2011-08-30T16:10:00.000+12:00

Great day for a walk. I missed out doing my 10km yesterday due to way too many commitments in one day and I literally ran out of time.

Today was a 12km walk so I decided to head out from my work, giving Beatsons Road a miss. Wow what a difference that makes...No hill to go down or Hill to go back up..BLISS.

Ok I did strike the breeze that picked up on my return but that was still no where near as bad as a hill. I was trying to just stick to a nice and steady pace that was not pushing me too hard. I was shocked to see that I had gone through 5km in 28mins and then 10km in a very fast 56:36mins.....OMG....this was just way too fast.

I was feeling really good. I was not breathing hard and was enjoying the walk. It felt easy today and so while I was walking I was making sure that my knees were locking and that I was using my glutes plus keeping my back foot on the ground longer. I just seemed to have more power today and I know I was using my glutes cause by 4km they were burning and again at 8km they started fatiguing. The last two km I had to really concentrate hard on tucking and using my glutes, they were really hurting and it was hard to keep them on.

I had to add in a little bit extra on the way back as they were working on the walkway and I was short 200m. I had to fight against the breeze on the way home and by the time I did get back to the car it was a fairly good sea breeze.

Total time for the 12km today was 1:07:58 for an avg pace of 5:39

12km out and back starting at monaco

3km Fartlek

2011-08-28T12:57:00.000+12:00

I wish all my fartlek's were this distance! While it was still tough, it was over just as quick as it started.

I met up with my walking group this morning with most of them doing Drills and one doing some interval training.

I warmed up by doing 3 laps of the track and then I started right into it. My first km I was pushing hard and really trying to use my glutes. My legs were tired from the long walks this week and I was breathing hard as I rounded the last corner for the km mark. I hit lap and then slowed for my first 500m recovery. I checked my watch to see what my last lap was and was really surprised to see 4:58 wow!!!

It took pretty much all of the next lap to get my breathing back under control again and then it was off on the next 500m fast section. Its always great having another walker on the track when you do these as you have someone to push after and pass. I was breathing really hard on this section and trying to push and get a fast time again. I hit lap and slowed once again. It was such a great feeling to know I only had 1 more fast section. My legs were really tired now and I was just starting to struggle. I knew I would have to work hard for my last 500m so I made sure I was using good from when I started out on it. I tucked my butt and really worked my glutes hard. 100m to go and I could feel my hamstring starting to pull so I decided not to push any harder than I was.

After I had warmed down, I set up a turn on the track with some cones to practice going around. I was still struggling to go around smoothly and at the same pace. Each time I would slow, I just couldn't get the lean or the speed. Neroli had just finished on the track and came over to offer some advise. She showed me how she got around the cones and WOW she just flew round and with such speed. She told me how she did it - by pushing out (like skating) with your feet - so putting inside foot on the outer of the shoe and the out side foot onto the inner edge of the shoe. I tried it and was much faster and smoother. It will just take a bit of practice.

my splits are :-

1km = 4:58

2km = 2:51 + 2:25 = 5:16

3km = 2:54 + 2:21 = 5:15

total = 15:30

3km Fartlek

15km out and back

2011-08-27T11:40:00.000+12:00

I just cant get over the weather at the moment. It is just magical!!!! It was a lovely mild 11 degs at 9am this morning when I headed out for my 15km walk and its already 18 degs now that I am home. wow - might have to sit out side in my togs to fix my tan lines hahaha

I was a little apprehensive about this walk, only due to its been a wee while since I have walked 15km and my injury is only just coming right. But I figured if I take it easy then it will be ok.

Today would be one of the first walks that I could really feel my glutes fatiguing. By 10km they were both feeling pretty sore and by 13km the left side was really starting to tell me it was over worked. Which again shows me I am still not using my glute as I should be...but its coming. I also suspect that my trying to leave my foot behind me longer is working as that would work the butt more.

I felt good and strong through this walk. I didnt eat before this and it is something I must address soon....I have to figure out what works for me in the way of fuel while walking and CARRY WATER!!!! I should have brought the water belt in USA when I was there. doh!!

Todays time was 1:28:52 - avg pace = 5:55 avg hr = 148

15km out and back monaco

Finalist for NEXT Magazine Woman of the Year 2011

2011-08-27T00:37:00.000+12:00

About 4 weeks ago I was asked if I wanted to enter NEXT Magazines Woman of the Year. It was suggested that I enter the Sports section. I had two days to get my entry together and get the supporting documentation together.

After I had submitted my entry I pretty much forgot about it. I didn't think I would have a chance but it was really fun just getting the entry together.

Well, today I went out and got the mail and there was a very large white envelope folded up in the letter box addressed to me. Hmmm this looks interesting and I actually thought it may have been a certificate for an event I had entered.

Well I opened the envelope and stood there like a stunned mullet. I just couldn't believe what I was reading. I had to take it down for Shane to check it.

It told me I was a finalist. I was one of the 25 finalists and that myself and one other were invited to the award ceremony to be held in Auckland on Oct 6th.

Wow, what an honor!!!!! Now to arrange flights and accommodation for a very exciting night.

12km out and back Monaco

2011-08-25T15:07:00.000+12:00

I cant believe that it is meant to be Winter still. It is gorgeous out side!! Its sunny, hardly any cloud and about 15 degs out.

I was feeling a little stiff and sore today after yesterdays quick little 10km so I had thought to take it a bit slower today. I did start out taking it slower but as there was no wind today I didn't get held up like yesterday that before I knew it I had hit 5km in 29:02 and then 10km in 58:15 opps

But the good news was I felt great. No pain or pulling of my leg at all. What a relief that was to me. I was feeling tired on the way home but managed to keep to a fairly steady pace for the return trip.

I came up Beatson's Road and just walked the last 50m to the top. I do like the section of walk way at the final km. Its not so nice when its the first km of my walk as its up hill but as the last one of my walk its great....a nice down hill to home.

12km today was in 1:10:14 avg pace 5:51 avg h/r 149 which is better.

12km out and back Monaco

10km out and back

2011-08-24T14:58:00.000+12:00

what an awesome day!!! Except for the wind. Its 16 degs and sunny but some really strong gusts of wind (almost pushed me backwards)

I felt great today. My leg is feeling much better and I have been given the full clearance by Debs to start pushing it again. I had meant to just go out today and just cruise along but punching into a 5km head wind was tough and so I ended up pushing harder than I meant too. Plus I was practicing leaving my foot on the ground longer and pushing with my glutes and toes.....so perhaps that also helped with the extra speed too. 4th and 5th kms were the hardest as the wind was gusting in from the sea and many times nearly pushed me back ward or across the track. The only good thing about a head wind is you get a tail wind on the way home and it really pushed me along when I went home. I will have to make sure I take it easy tomorrow for my 12km.

10km out and back Monaco

10km NZ Road Champs

2011-08-20T23:13:00.000+12:00

For a brief moment earlier in the week, I did wonder if mother nature was going to strike this event down two years running. Last year it was the first earthquake in Christchurch and this year it may have been the snow from the polar blast that hit the whole of NZ. But as luck would have it, the snow stopped and slowly melted. The wind however stayed with full vengeance. Wellington is know for its wind, so it was just a matter of how bad was it going to be.

I flew in at 8am and was surprised by how smooth the flight was...no bumps...this was a good sign! Terri came to meet me and took me back to her office block right on the water front in the Data-com (Geni) building. Perfect spot as we were on the 5th floor and over looking the whole course ... in the nice and WARMTH!!! It was cold and there was a good brisk wind when we walked over at 9am to get our race packs. It was not a gusty wind but it was enough that it would be draining and annoying. So back up to the office for a hot coffee and a good chat. Rosie joined us for a little bit and then left to go join her team mates and as Rosie left another group of walkers arrived. So we had a full office and it was so great to catch up with everyone again.

The time finally came round and it was time to head down and warm up. I had walked around the office and found that the strapping I had on my leg was pulling and tugging at my skin, so I had to adjust that and cut some of it away. My skins shorts held every thing else in place. The course was like a big Z and as I discovered....corners are not my strong point!! (mental note to self....include corners and turns into training) The course its self was dead flat with ZERO camber, as it was the built up walkway around the water front I figured it had been made level ... lol The temp was about 5 degs, so I decided to wear my thermal gloves and long sleeve skins top. I did end up getting warm but I didnt over heat.

Gun goes off and away we all race. Rozie was off like the little pocket rocket she is, following her were the U19 girls that were only doing 5km so they were off too. Following all of them was Peter Bailey, Alana and then me. We were at a very quick pace and so I just raced my own race and let them work hard in front of me. About 1.5km I passed Alana and she hang back about 10m behind me. I held this spot for a couple of Km and caught up behind Peter Bailey. I was pleased to sit in behind him as I know he is a strong fast walker and would help pull me along. But each corner or turn he would pull away by a good 5m and I would have to work hard to catch back up. We went through the 5km in 27:25 which is what I was aiming to do. Alana had caught us up and was sitting just on my shoulder. I knew she would make a break for it at 7km....I had studied her race splits from other events and its what she always does. Peter was still walking strong and steady but at 6km he just dropped off leaving me out front on my own and so I made my break....but it was too soon and I didnt have the fitness to hold it. Even though I made a 10m gap on Alana, she picked it back up over the next km. Sure enough, at 3km she made her break and with a burst of speed shot out in front of me. I just didnt have it to follow. I was at my top limit and my leg was starting to hurt alot. I had managed to ignore my leg for most of my race but the last two km were pretty hard. Peter Bailey had long dropped off and it was just between me and Alana. I was trying to figure out how I could try to pick up some pace and catch her and every time I would make up some distance - a spectator would tell her to push hard as I had gained on her....and sure enough, she would pull away again.

Last km and I tried hard to push a little to gain. The wind was just starting to pick up and was brisk down the far end. Sadly just a head wind.....you didn't catch it to gain from it on the return. We rounded the last turn and Alana punched out of the turn and was off.....100m to the finish. I went round the turn (which slowed me down) and gave chase. I pushed hard as I could to gain on her and I did gain some distance on her but not enough. I crossed the line in 56:01:19......... .... wow a PB by a minute!!! Alana was just 6 secs ahead of me.

What a fantastic race Alana gave me!!!

So now, its full steam ahead for the South Island Masters Games..............and then NZ Long Distance Walks/NZ Trial Race.

So GOLD for me as I raced as a master in the W40-44 and an unofficial 3rd open female walker.

10km NZ Road Champs

5km fartlek on the track

2011-08-18T15:44:00.000+12:00

Last speed work out before I head to Wellington for the NZ Road Champs. I am underdone!!! due to injuring my leg I have lost valuable training and today it showed.

I really struggled with fitness today. Yes my coach had told me to take it easy and wind up into it, but I couldn't have gone any faster today if I had wanted to.

I warmed up by doing 3 laps. The whole park was filled with screaming 8 - 12 year old kids. Inter school soccer was on and as there is a soccer field in the middle of our track, I had the joy of giggling kids pointing and mimicking me. Once I got it sorted with the kids to keep lane one clear I started out on my walk.

My first km and I thought I had kept my pace in check. I didnt feel I had gone out too quick until I passed through the 800m and checked my time...opps...so I eased up alot and brought my first km in at 5:12

Ok so now it was the recovery 500m......I figured the rest of the workout was going to be tough as I was way too fast for the first one. Gentle was my coaches words......ease into it......I continued on with my slow 500m and then pushed it up for the fast 500m. By the 3km I new I couldn't push any faster, I was tired and had little energy in my legs. The good thing was NO PAIN. My leg was tight and I could feel it stretching, but it was not hurting. I thought that I might have been able to push a little harder on the last km but no. I was pretty much done.

When I was finished and was just walking around the track quietly I had a few parents come over and chat to me. They had recognized me and had found it really interesting to actually see me walk. It was nice to chat to them and explain about racewalking and straighten out some myths that they all believed in.

so here are my km splits

1km = 5:12

2km = 2:54 + 2:30 = 5:24

3km = 3:00 + 2:33 = 5:33

4km = 3:03 + 2:34 = 5:37

5km = 3:01 + 2:34 = 5:35

total time = 57:26

5km fartlek on the track

8km out an back

2011-08-16T15:43:00.000+12:00

A test of the leg. Coach said to do 8km....normal pace.

I said that my leg was 80% this morning but when I got changed and walked up to the track to start my walk I would put it more like 90%...It felt ok and so I thought I would slowly pick up the pace as I went.

Shane came with me on his bike so that I had company. I felt great pushing up the walk way and did it in a fairly quick time too. Down the hill and I tried hard to ease back and NOT stretch out too much. The third km and I started feeling my leg tugging - but to the front of the hip, not the adductor. I decided to ease back and re check once on the flat again. I picked to go up the centre of the walk way today rather than out across the main highway. So one km to go on the flat and the pulling eased again so I thought i would pick up the pace. I forgot that this way was a very slight up hill.........so when i turned I got some good speed up for that km. It felt nice and easy, my breathing was steady and my heart rate remained normal.

Going back up beatson's road was a little slow as I deliberately took it gentle up here. I was really paranoid about hurting myself again so I power walked up the hill. Once I got to the top I decided to push hard for the last km. I was warmed up now and if there was ever a time to test it ... it was now. I am happy to say that I got the whole km out with out a twinge!

total time for the 8km was 46:01

So now to baby it for a couple more days and hope like made the weather settles for the NZ Road Champs cause at the moment no one can drive into wellington with roads closed due to snow or fly in as airports are closed due to SNOW..........this is almost unheard of in NZ. Plus last year the NZ Champs was cancelled due to an Earthquake....how uncanny would it be that another force of nature could force the cancellation of another one. "Positive thinking" I have been told.....so positive thinking I will be doing.

8km out an back

3km on the track

2011-08-14T14:55:00.000+12:00

i am still out testing my leg. I think tomorrow will be a break.

First up we did a few laps to warm up and then some Mexican drills.

I kept it easy for the first km and could feel the leg pulling but it wasn't hurting. So for km two, I slowly increased the pace. Again this pulled slightly but still no pain so I decided to try to pick it up for the last km. I didnt pick up the pace too much but the leg held but only just. I know that there is no way I could walk 10km at race pace today but I am really hoping that in a few more days.....it will be fine.

1st = 6:09

2nd = 5:59

3rd = 5:34

3km on the track

15km Gentle

2011-08-13T13:55:00.000+12:00

A final test of my leg. Debs from Sports Therapy had said I could try 15km so long as I took it easy but that if it hurt to either stop or ease back until it didn't hurt.

So I started out and went gently up along the track then as I went down Beatson Road I took it very easy. My leg was feeling ok, just tight. It was at the 4km mark that things started hurting. Each time I would try to pick up the pace and power on it would hurt my adductor high up on the leg. So I would ease back and it would feel tight and hot then settle again. A number of times I would consider stopping or just turning back and then the pain would subside. So I had little choice but to tick along at about 6min/km pace. On the way home things started to tighten up and slow me down. I tried to do short bursts of speed but by now I just had no power and no drive. As soon as I hit the 12km mark and had the start of the up hill bits to home, I had to just walk. Going up hill really pulled on the adductor and hurt! So the obvious thing was to just walk. So this alters my overal time and pace.

I have to quietly admit to being a little nervous about the race next week....but I am sure 7 days will see it heal, it will just mean that I may not get the speed work in before I go.

So time for todays walk was 1:33.20

15km Gentle

5km Gentle walk to test leg

2011-08-12T18:10:00.000+12:00

Today I was to test out my leg. 5km was my limit.

I picked a course that was close to home and headed out. My leg felt great and I just took my time. Each time I stretched out though I would feel it pull a little. So I would ease back.

At about the half way mark I bumped into a work mate and so stopped to chat. After a good 5min chat, I carried on home.

Back to physio later that day and I have been given the clear to try 15km tomorrow.

5km Gentle walk to test leg

2km treadmill

2011-08-11T22:01:00.000+12:00

After pulling my adductor yesterday, I was take it very easy today.

It ended up being one of those days that time just got away on me. So I was left with doing my gentle 2km to test out my leg on the treadmill or outside in the dark and cold.

I opted for the treadmill. The adductor held up ok until I started to lengthen my stride. As soon as I strode out it would give me a reminder it was sore. So I shortened my stride and managed to complete the 2km with out too much pain. The place that did hurt was the centre of my shin on the right leg. Perhaps cause I was having such a short stride I was having to really keep my toes up to land on a straight leg so putting more strain on my shin. As soon as my heel would touch the treadmill I would get a sharp pain center shin and then it would go as I moved over the foot. Eventually this stopped once I had warmed up.

tomorrow I am to try out a 5km on the road and then its back to physio to get the approval to start back into the speed work again.

2km treadmill

Good Morning Interview

2011-08-10T21:23:00.000+12:00

Today I was flown up to be interviewed on a morning television program called Good Morning. This is a news program that covers cooking, home decorating, kids and general interest items. Every Wednesday they have a segment called Inspirational Kiwi's and it was on this spot that they put me.

I arrived at 8.30am and was taken down to make up and the lady straightened my hair and touched up a little of my make up. It was wonderful to be pampered and even though I have not straightened my hair before...the result was nice and I was happy with it. They had asked me to wear casual wear so I picked a really nice blue long sleeve top that I really like and my new Nike pants that I brought in the States. Over all it pulled off ok....lol

Brendon was to interview me and he came and chatted in the make up room. As it was for inspirational kiwi's, I was to inspire others to go out and walk and improve them selves. I was very nervous and as the camera came on me I felt my face go bright red and I had trouble talking for a moment. Infact I totally forgot what I wanted to say and just babbled about the distances I raced at Sacramento.

The photos they used were aimed more at the general public. So they picked one of me on the podium and two from my very first Triathlons. The first photo is of me in the Marlborough Triathlon in Dec 2007 and the second photo is of me in my first event with Jo just behind me in the black shorts and white top.

I liked also how at the end Brendon gave me the scope to plug for a sponsor and I really hope that something comes of it.

I have also noted that I have not posted my videos from the medal ceremony's so please click below to see these.

20km Medal Ceremony

10km Medal Ceremony

5000m Medal Ceremony

2 x 2km, 1 x 1km 7 2 x 500m track

2011-08-09T16:01:00.000+12:00

Its right back into the hard work outs again.

I dont know what I find harder...the fartleks or the intervals on the track!!

Again it was another awesome day. No breeze, nice and sunny and no clouds. I think its even quite warm for winter standards....about 15deg! Sharon has joined me to day. She is just going to do 6km and I am going to do my 2 x 2km, 1 x 1km and 2 x 500m. This works out great as it gives me passing practice and teaches me to race my own race.

I decided to try and pace my self a little better today. After the 6km fartlek of last week I have learned that I need to be careful so that I have enough energy to finish just as strong as I start. My first km felt good, my body was still a little stiff and tight. The second km felt better but I was breathing hard and so the 3min recovery was much enjoyed. I repeated the 2km and again pushed a little harder and was a few seconds faster than the first 2km. Now was the 1km and 500m's....I felt I could push a bit harder with these and so picked up the pace for the 1km. With only 2 mins to recover between the next set, I walked slowly in circles to keep my legs moving. I was down to the last of my workout. i pushed off hard for the 500m and by 400m was breathing very hard but my time was my fastest. 2:23 for 500m (wow wasn't that long ago I was happy to do 400m in that time) my last 500m was not as easy and I really had to push hard using my arms and glutes. About 20m from the 500m mark I felt a sharp pain in my upper inner thigh. I crossed the line stopped my watch ...slowly walked in a circle and then stopped and bent over to catch my breath. My leg felt ok and I thougtht it must have been a spasm. I said to Sharon I am going to do a gentle lap to cool down but when I started out i could feel the muscle pulling from the groin down to the knee. So its home to get ice on it. Coach says its an adductor spasm, I am just thank full I have tomorrow off.....................and am heading to Wellington for the Good Morning Show.

My lap splits are:-

5:12

5:08 = 10:20 for 2km

5:08

5:09 = 10:17 for 2km

5:01 for 1 km

2:23 = 500m

2 x 2km, 1 x 1km 7 2 x 500m track

15km Monaco easy pace

2011-08-08T17:00:00.000+12:00

I am tired and not feeling so flash today. I got little sleep last night and my body is sore and tired from the race on Saturday.

So Shane kindly decided to come with me on the mountain bike and keep my company. Even though we dont chat much while out it is wonderful having him along side.

I was pleased coach said to just be steady today.....but I see my pace was all over the show. I did stretch it out on the last km down the walk way to home - but it took alot out of me doing so. I had some pretty nasty GI cramps while out walking today so it was a harder 15km than the data shows.

Total time 1:29:44

15km Monaco easy pace

8km recovery walk

2011-08-07T15:34:00.000+12:00

Today is track day - Every Sunday we met at the track to do either drills or some speed work ... or we just chat and go over technique. Raylene, Sharon S, Andrea, Maree, Sharon M and Nerile are the regulars and are all doing fantastic. Each week we all have separate goals and workouts and we work around each other to make it fun.

I had 8km recovery walk and was happy to do it on the track today. I set Raylene, Sharon and Maree off to do 5km. Andrea decided to do drills but walked around the track while doing them and chatted to us as she went. Nerile wanted to do a speed workout but had forgetten her training shoes and so amazingly she did it in her crocs!!! So I started them all out first and then set out for my easy walk.

It was sooo nice today, it was wonderful to walk along and join in for a few strides and chat and then walk on to the next person. It was another beautiful day but we could look out over the bay and see snow clouds and snow falling on the hills in the distance. Sure enough the breeze picked up a little and with it came a chilly wind...so it was nice and hot out of the breeze but a good wind chill was on it when you came around into it. Just as we had finished up and were all headed back to the cars it was just starting to spit.

Everyone had a great walk and a good catch up.

My 8km was done in 50:18 with avg heart rate of 134

Nice and easy!!

8km recovery walk