Queen Charlotte Relay - Leg 3

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!!

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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 out and back Monaco

10km NZ Road Champs

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

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

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

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

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

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

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

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

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

2:23 = 500m

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

15km Monaco easy pace

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

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

5km Club Champs

What a gorgeous day!! its 15 degs and wonderfully sunny. Perfect for a race!!!

Club Champs in Nelson is always a 5km walk or a 10km run. Usually the course has been out at Rabbit Island so I was really pleased to hear it has been changed to a course out from the Tahuna Beach Motor Camp. This is a really nice flat area....the only ugly part of the whole course was the 1km dog leg we had to do first. This was a small side road in the camp that has judder bars (speed bumps) every 30 metres along the road. So you have to pace your self and watch your feet so you land on them in the right spot.

I was really pleased to see that Wendy had turned up for this race. My coach had already said to me that he wanted me to go hard and race this one. We needed to see where I am at speed and fitness wise after a two week break. So knowing Wendy was racing meant that I would not slow down and would push for the whole race. To date I have not been able to beat Wendy in the shorter races and so I was very curious as to the out come.

We started off and the first 500m just felt so wrong...hopping up and over speed bumps and then turning and repeating it. Wendy was right on my heel and as we turned at the 1 km mark to head out on to the road section we were side by side. I checked my watch as it chirped 1 km....wow...this was fast and was really going to hurt if we kept this pace up. I figured that I needed to put racing Wendy out of my mind and just walk my own race. So I eased up a little and settled my breathing and got into my pace. I was able to pick up the pace again and we passed through the 3km in 15:35, holy cow that was so fast. By 3.5km Wendy started to drop back and could hear she was breathing hard so I guessed she had gone out a little quick. The thing that worried me was if I could keep this pace up myself for 2 more km.

Turning at the airport carpark we headed back the way we had come. So I was passing the other walkers and then the runners, it makes a good distraction as they call out to you. My glutes were really hurting now and the knot in my hamstring was making itself known. I had no idea how far behind me Wendy was and so I was trying hard to not ease up on my pace. I rounded the final corner and had about 400m to the finish line. I dug deep and picked up my pace and crossed the finish and hit stopped my watch.

I carried on walking for a bit to settle my breathing and my heartrate as I could feel my heart fair racing and banging away.

25:51...............Holy smokes...........this is a new PB!!!! I have never gone this fast EVER!!!! thanks to Wendy being out there and pushing me!

5km Club Champs

12km recovery walk around the port

Coach wanted me to slow this one down and just walk. Not to look at my watch or worry about time. It was nice to do so and I enjoyed the freedom of just enjoying my walk.

My body was pretty tired from yesterday speed workout and my glutes were really hurting today. A good sign that I am actually starting to use them.

I decided to go around the block and take in the walk beside the sea around the Port. I normal avoid this walk as it is uneven and I usually end up hurting myself, but I wanted some nice scenery this time. I got into my groove and just let my body tick along and what ever pace it wanted to go. I was not pushing but instead cruising. My breathing was normal and I could have chatted for most of the walk. The hardest part of the walk was the last 3km to home as its just a gradual rise. Not enough to say you are going up hill, but enough for you to feel the extra work you have to do to maintain your pace and you can definitely notice the change in your breathing as I was getting a little puffed.

Total time today was 1:10:30 and I am very happy with that. It is far quicker than I felt or meant to do. Avg heart rate 148

12km recovery walk around the port

6km fartlek

This hurt ... LOTS!!!

I either went out way too fast or I just really don't have my fitness back. I cant believe that just two weeks off has set me back so much.

It was a beautiful day today too. With a good frost first thing in the morning but this melted away leaving a nice sunny day. Approx 12 degs but I found that my feet felt like ice blocks and it was hard to get moving at first.

I did a couple of laps and then decided to just get into it. The first km was hard....I was breathing really hard by the time I had finished and I welcomed the recovery lap. The next fast 500 didn't feel as easy as I remember them and I was finding as I progressed through this workout it was getting harder and harder to keep momentum up.

I really want to quit!! at 5km I almost did......I was struggling so much. I was gasping for air and my legs were done, but I figured by then it was only 1 more km to go.

my last km was sad. I was hurting....but its my first hard walk and I was not to expect anything too great.

so here are my kms

1 = 5:03

2 = 5:30 (2:58 + 2:32)

3 = 5:42 (3:06 + 2:36)

4 = 5:47 (3:08 + 2:39)

5 = 5:46 (3:06 + 2:40)

6 = 5:57 (3:15 + 2:42)

Total time for 6km = 33:52 avg h/r = 161

6km fartlek

10km out and back Monaco

hmmmm ok so how do I slow this train down!!!!!!!!

Today was my second day back out walking again. I was to do 10km and so after checking on my son I headed out along my normal 10km walk.

OH BEATSON'S ROAD...how I have missed you ....NOT!!!

Other than aching legs I felt great and it was really good to get back out on the road again. I had forgotten the feeling of sore muscles and funny enough I really welcomed the feeling. I noted that i was zipping through the km's pretty quickly but I was not puffing nor did I feel i was pushing too hard. Jim had explained to me that my heart rate would read a bit high for a wee while due to the break so I was not too phased this time. I turned at my 5km point ...hmmmm....28:15 oh gosh thats a bit quick. Well its pretty much up hill for most of the way home so I was confident that would slow things down a little

On the way home I was getting toots from cars and people on the walk way were calling out "congrats" and "well done".....it was so awesome to get such positive vibes while out on a workout. I hit the bottom of Beatson's Road and look up ..... its nearly a km..ugh....so head down bum tucked and up we go....half way up I swap to power walking and then just as I reach the top its normal walking......I pop out at the top and then its a nice little slight down hill for a km to home.....I check my watch and figured I had looked at it wrong...I am sure it said 52:??....na I must have read it wrong.....I really enjoy the last km along the walkway and I stretched out and let some speed come. I had a lady pass me on a bike and she called out that she had trouble catching me...lol....

I hear my watch chirp fot the 10km so hit the stop and check my watch................ oh dear...... I can hear my coach already .............. hmmmmm.....

57:58 for 10km with an avg heart rate of 153

10km out and back Monaco

6km track - first workout

What a gorgeous day..............11degs, no frost and full SUN!!!! just a pity I didnt feel like being out in it for my first workout. With all that has happened with my son in hospital I have ended up with a huge migrane. To top off on that I have had two very hectic nights at work (working two 8 hour nights so getting home at 1am) but ...enough of my whining!!

I met up with Sharon and Raylene at the track. They had decided to do a 3km so they could get the feel for it as they are entering the South Island Masters. I just had a 6km to walk today so I decided to do it on the track with the others. I felt really stiff and ungamely. Two weeks off from walking and it felt so odd to be back out there again.

I was not aiming for any pace or time ... I just wanted to cruise around and get the first walk out of the way. The first 3km felt hard, my breathing was ok but my legs felt dead. I was not putting much effort in and so was fairly happy to see 3km done in 16:50 hmmmm seems a lot faster than it felt. So I settled into this pace and carried on for the next 3 km. It was an easy pace to tick along at, breathing was ok...heart rate was up higher than it normally would be. Muscles were the only ones complaining as they just felt like lead. But then with all the medicine I have been taking and little sleep....its to be expected.

Total time for the 6km was 33:57 with an avg heart rate of 159

(I am pretty sure I would have been much slower had I walked on the walkways........I always tend to be faster out on the track.)

6km track

20km World Masters Road Walk W40

Having raced the course already, it was much easier to not get so keyed up before this race.  As there were not as many competitors in the 20km road walk races they had both male and females out on the course.  We arrived early so we could watch part of the older age groups 60 - 94years as they had started at 7am and we were meant to start at 9.40am....but as what was being coming a common occurrence, we didn't start until 10.30am.  This meant that the next age groups 35 - 59 years...would be out in the heat of the day racing for some until 1pm.  Our first clue the course was unforgiving was looking at how many finishers were walking around with ice packs strapped onto hamstrings and calf's.

For as much as I dont like to race a 20km.....the 20km is my strongest race.  I had spent the prior day and evening hydrating with electrolytes and water as i knew it was going to get hot and I was going to need to extra fluids after what happened to me on the 10km.  My advice from my coach (Jim) was to settle in to my 20km pace as fast as possible and control the race.  Being consistent for each lap was going to be the key to either winning or getting a PR time.  So with some whiz bang maths we worked out what my projected lap time would be (in fact I had two.....one for if I was feeling really good and one for if I was not recovered from the 10km)  

It takes alot out of you when you race three big races with only 3 - 4 days to recover between them, the body sometimes just doesn't recover enough to continue doing well for the next longer distances.

Everyone lines up and I picked two rows back from the front in the centre of the road as this gave me the best line through the next corner.  Sure enough when the gun went off the guys in front took off and opened up a nice clear spot for me to walk through and again no one was walking the cambers to take the shorter route...all were up in the middle of the road taking the shaded route.  By lap 2 I had picked up two male walkers, a mexican and a Croatin.  We walked as a group for the next 3 laps and I tucked in behind them when the wind picked up, using them as shields against it.   By 10km the mexican had dropped off and it was just me and the Croation male.  I had no idea how far behind my Tammy was.  All the NZ walkers that had stayed back to cheer me said she was a wee way back but no one knew the time gap.  At 15km the race starts and it is here that you have to pick up the pace and check where your main competition is.  So it was here I was told she was just over a minute behind me.  I picked up the pace and quickly the croation male dropped off. 2 Laps to go and it was getting hard.  Everything hurt and it was mentally hard to convince yourself to push harder but I managed to pick up my pace to be quicker than my projected pace per lap.  As I came around to finish, it was an amazing sight to look up and see the NZ walk team lined along the finish line waving their NZ flags all screaming at me to push hard to the finish.  I had won my third gold and had a new pr too.  With a winning time of 1:56:54 beating my Melbourne time by nearly a minute.  This would have to be my hardest 20km race to date.  The camber of the road played havic with your whole body and you walked for so far with one leg longer than the other.  But it was also great to have completed three races and get NO cautions or marks on the DQ board.  Plus to be told by judges after the race that I had a very strong and fluid walk.  Goes to show the new coach has payed off!!!  

As i crossed the finish line the officials were stopping all the walkers to remove the timing chips on their shoes, I asked to come back as I needed to keep moving but they stopped me.  As soon as i stood still my knees buckled from under me.  I was taken to a chair in the medics tent but the damage was done and i collapsed from blood pressure and heat.  I awoke a short time later stretched out on a stretcher with ice all over me and on oxygen.  "A touch of heat stroke and a blood pressure spike will do it to you every time" jokes the paramedic.

10km Road Walk World Masters W40 - 44

Trying hard not to get keyed up and stressed about this race.  By now I had established that Tammy (housemate, friend and training partner) was my main competition.  All of us settled in for the evening and I had been out for a short training walk.  My ankle had bothered me a little during the walk and my coach suggested I take some anti flam medication for it.  Which I did and also some natural sleeping remedy to help me get a good sleep before the race.

We all headed to bed and tucked our selfs up by 10pm but by 1am I was woken by terrible stomach cramps which quickly turned to a nasty dose of diarrhea.  Hmmmm not fun before a long race I can assure you.

We drive into watch the race and manage to catch a small segment of the earlier age groups.  As we had suspected the race was delayed (I was most grateful to this news!!)  and so we were able to chat quietly with new found friends and some old ones too.

Photo below shows where I spent most of my pre race warm up!!1

So race briefing started and we all lined up and got ready to go.  Here I am below ready to start my Garmin and go baby go!!!!

The gun goes off and I am away.  We had approx 600m to walk until we crossed the official finish line and from where I would start my lap data.  It was here that I realized that I only had about 5 people in front of me and came quickly to the realization I had started way to fast, so I quickly slowed up but I still went through my first km in 5:15 which is an insane pace for a 10km and I berated myself for the next lap.  It was very hard to pace yourself (well it was for me) as it was almost a 1 mile loop and they did have 1, 2 & 3 km markers up....it was still very odd.  The only good thing was it was only 6 loops for the 10km .... not 10 as it is back home.  I was feeling very weak and light headed for the first couple of km's and it took that long to slip into my race pace and figure out my race line.  There were two sections in the course that you could cut out a complete "S" in the road and save up to 20secs per lap.  I was the only one in the lead group to cut the lines and we were told to use the "whole" course......it was only annoying when the spectators started milling around on the corner and standing across to the centre of the course......but me and my booming voice soon got rid of them!!!  I am told that those behind me started following my lines as it made more sense....ok it was out of the shade but I would go for the shortest route over the longer shade one any day!!!

By 7th km I was feeling very tired.  The camber on the course was taking its toll on my legs and hips and the heat was starting to pick up.  What started out at 19degs soon picked up to mid 20's and even though I was drinking at each lap...it was not enough to replace what I had lost during the night and the morning.  So as I started to slow with GI cramps......Tammy started to gain.....second by second each lap.  I had NO idea how far behind me she was......just that she was there.  I would listen out behind me as I crossed the start finish to hear her name being called out by spectators or the lap counters ... but I never did hear it.

On the last lap (that bell sounded soooo good)  I picked up the pace a little and I did look at my time and try to work out my projected finish time.  I had so wanted a 56:??  and I worked it out in my head that I should get a high 56:??  so I pushed on and passed a number of the slower walkers.  As I rounded the last bend and came down to the finish line (which did have a down hill run to it) the cheif judge stepped out and gave me the hand signal to slow down.....(palms down and pushing them towards the ground) it really confused me as I was NOT lifting and was just starting to build speed for the press home.  I have always been told the chief judge can DQ you in the last 100m but I still thought he had to either show you a paddle to warn you.....or just take you off.  (I found out he did this to ALL finishers)  so of course not know what it meant I slowed right down......and probably lost my 4 secs that I needed in the last 200m.

But................I WON, so it really didnt matter all that much.  My time was 57:03:11 and is a personal best for the judged 10km Road Walk. I could not be happier...... after I crossed the line I wandered off under the trees to get some air and try not to be sick and so missed Tammy's finish which I felt badly about once I realised.  But the scary thing to me was how close she was.  she was only 32secs behind me in the end.  Just over 100m and I now know how tough she is going to make the 20km walk be!!!!!  

We traveled back to the park for the Medal Ceremony which ended up being a total disaster.  We were told no official results were in and it would be an hour til there would be any due to a protest.  As we had to drop Lis to the air port the only choice was to go then and there.  So poor Tammy had to rush to the car, drive back into Davis and then out to Sacramento Airport.  Drop Lis off and then rush back to the University.   Taking her an hour!!  no sooner had she left, the officials started calling up the medal groups and our group was in it.  So we delayed it for an hour, but the teams medals were not being done until after all individual medals were given out.  So when Tammy got back and we were able to get our medals we still had to wait for Tammy to be able to get her Gold Team medal.   All racewalkers had to stand out in the HOT sun, with little water and almost NO shade for over 4 hours. It was worth it though when we all stood by and watched Tammy get her Gold.

So here is the top 3 for the W40 - 44 10km Road Walk

5000m Track W40 World Masters

Well today is the day. All my training, all my time and all my sweat and tears have lead to this moment.

I am standing on the track at the Sacramento City College and the first thing that is going through my mind. Thank god we are racing late at night as the track is in darkness and its cooler than its been all week. We were lucky and got 25 degs for our race but there was an annoying steady breeze and I was warned it was very draining. As I walked along infront of the stadium I was surprised to hear people calling out my name and waving frantically at me. OMG it was people I had met while in Sydney at the Masters Games and they had come to watch me and cheer me on. We went to the call tent and registered and it was now that we could check out the competition. Up until now these people had just been names on the website. Some had put their times up but you were still never sure that the times were correct. My wild card was the Russian. Her time was very simular to mine and I could not find any info on her. When I saw her, my heart sunk and for a moment I let doubt creep in. She was taller than me and probably less than me in weight and it was funny to see her checking me out just as much too. It was only when she moved out of the crowd that I saw she had her hamstring taped up.

Tammy and I went out to warm up and we pretty much kept to our selves from that point. I let her do her thing and she let me do mine. We would make eye contact from time to time and we both knew what the other was going through and thinking. Its really hard when you are racing a friend and one that is pretty stiff competition to boot. Being room mates and virtual training partners that share the same coach......made it tough to want to beat her......but I had to put all that aside and make up my mind that it was the gold I was here for and its the gold that I want.

We got called out on to the track and we lined up. It was hot and for a moment I imagined what the earlier walkers had faced when they walked in 34 deg heat...man too hot. I was number 29 so I was way out on the out side of the track and that was a good thing and I had a direct line to the corner. "on your marks" and then 6 secs...and the gun goes off.....my heart is pounding and my knees are shaking just waiting for that gun. I press my watch and off I go. In my head I can hear my coach......take it easy settle into your pace fast ... if you are out in front on your own then forget about time and just cruise...if you have someone on your tail then race. Well amazingly, I was out front for my age group and no one was on my heel. I hit the 100m mark a little too quick so pulled back a little taking my first km in 5:22 which was a little quick for this heat but time to settle into it now.

I got one verbal warning from a judge on the second lap but after that....not one comment and in fact after the race two judges commented on my style saying how nice it was (so thanks Jim) I still had no idea where that Russian chick was and was totally blown away to find my self passing her at the 4km ... awesome.... but that then meant that Tammy was near by. I didnt look back once but as I crossed the finish line I would listen back to see if I could hear them call her laps to go.....but at this stage I couldnt hear them.

I looked up a head and saw the USA walker Katie Grimes W45 age grade just a head of me ... with 2 laps to go I thought, hey I can catch her. So I set off chase to catch her and i did on the finishing lap at the back straight. I passed her and headed to the finish line but I knew she would pick it up and fight me all the way. Sure enough she pulled up beside me with 50m to go and says " race ya" and took off. I dug in and gave it my ALL but there was no more to give and she beat me by 1 sec ... all of 1 metre....but it didnt matter as she was not in my age group. OMG.....................it suddenly dawns on me. I have just WON the World Masters W40 5000m and got a track PB

My time was 27:33

so it is off to the track tomorrow for the medal ceremony but for now..............we DRINK!!!!! Napa Valley Cab Sav and See's Chocolates.......mmmmmmm does it get any better.....yeah.....it would have been better if my hubby had been here to see it!!!!

Official results here.

http://www.flashresults.com/2011_Meets/outdoor/07-06-wma/SacCity/

5000m Track W40 World Masters

20mins with strides

First news for the day................I slept!!!!!!!!!!!!!!!! all night too! and man that feels soooo much better.

Today we were to do 20min walk with 3 stride outs. So tammy and I walked and David jogged beside us. The temp was perfect. It was 8 am and temp was about 23degs.

Man its nice to have company during a walk plus a walker that walks at my pace!! yay. We walked along on the tree belt. This is a maze of pathways that weave between the housing here and is just amazing. Picture our railway reserve but put it on a grander scale......have it weaving between the blocks of houses instead of just out and back. Jasmin grows every where here and so the air is filled with the sweet perfume of Jasmin.........arrrhhhhhhhhhhhhh Hot pink flowers on most of the large bushes and nearly every house here has huge trees in their gardens/yards.

The following photos were taken yesterday at the track but shows my stride and the small changes that I am trying to make.

20mins with strides

3 x 500 track 85%

I am so freaken tired!!!!! I got 3 hours sleep last night....I lay awake trying every trick I could to get my stupid body to shut down and go to sleep....I tried my sleep remedy ... I didnt take a sleeping pill as we had to get up early in the morning to train and for every hour that I lay awake it was to late to then take a sleeping pill. It got to the point that I was over tired....my eyes feel like I have arc eyes!!!!

We got up at 6.30am and went to the track while it was cool. It was about 17degs when we headed down and even though we only had to do 3 x 500m at 80%, we were sweating heavily.

My first 500m was WAY to fast and the heat felt so thick. It almost feels like you have to punch your way through the air. 2nd lap I tried to slow down and pull up the pace but I was already into my rythym and just went with it. Tammy had an optional day today so she filmed and took photos. 3rd lap I managed to pull the pace down a little bit....but it was a good lesson. I need to race smart!!!! Its going to be mega hot. Right now it is 5.30pm and its 41 degs....its too hot to be out side!

so my splits are

2.34

2.38

2.40

3 x 500 track 85%

8km gentle track walk

It HOT.....its damn hot!!!!!! and its only 7.30am

We got up and went down to the track. Tammy had a hard session and David and I had 8km gentle. We decided to do all of it on the track as it is so rare for any of us to have company.

Its heating up pretty quickly. It was 19degs when we left home but I can feel it climbing fast. I was alittle concerned that I wouldnt be able to get my shoes on but thank goodness....through the night the swelling had gone down. (yesterday afternoon I noticed that my ankles had ballooned and also my calfs. By night time they were huge and I was having trouble moving my feet at all. So I spent the evening with ice bags and feet elevated and also slept with them up on a pillow.)

Tammy started out as she had 2 x 2km and then 2 x 500m and David and I were to take it easy. Good for me I had David there as he did make sure I took it easy. lol As tammy passed us during her second set of 2km, I wanted to help her so I picked up my pace and paced beside her to keep her going for that last part of it. Plus it gave me a feel for how it will feel for thursday in the heat. My heart rate shot up to 178....which is very very high for me.

We had just finished our 8km and I must admit to being all over the show with my lap scoring lol.....and as Tammy only had her last 500 to complete we walked back up and pushed her for the last 100m. I am pretty sure that like us....it was awesome to have others out there that can push and keep up with you. :)

got home to see it is already 26 degs and climbing....and its 9.00am. So now it is shower time and then we will go and collect our race packs and explore Davis.

8km gentle track walk

3km, 2km & 2 x 500m track

My last workout before I fly out.

I needed this to be a good one for my confidence. Things have not progressed the way I wanted them to in this last week......but then looking back over my race history.....it seems I ALWAYS seem to have a drama unfold before a big event. Do I do it subconsciously on purpose????? is it my way of giving myself an out if I fail???? or is it just the stress that I put on my self and so I become way too tense and hence succumb to injury more easily. Well a head cold is a head cold.....doesn't really matter when I got it or why......but I did and yes the timing SUCKED...but it could have been way worse. Today my head is clear and my nose is not so blocked up...........thats GREAT news.....but I am feeling rather thick in my throat and am doing EVERYTHING I can to stop this from going to my chest.........and it is NOT going to go into my chest!!!!!

So after my little melt down earlier this week prior to getting sick................I decided to ease up a little on the track today. I wanted to be 100% sure that I was walking well and legally plus I also didnt want to push my self tooo hard as I was feeling very tired still from the 5km yesterday.

The track was super busy today. They had a soccer game on in the middle and so all the spectators were ringed around the track........WHY oh WHY would they all stand on lane 1 when they can clearly see two race walkers are using it and each time while warming up I had to call out and ask them to move .... by the last warm up lap I slowed and said we were doing time trials and could they please keep this lane free................they were more helpful after that. Even the lady with the wind up toy dog tried hard to keep him under control and not out on the track to trip us up.

My first 3km was hard. I was trying to find a pace that I felt comfortable at and one that I new everything was working properly too. My breathing was on the high side for this and I was starting to get a globby throat. By the time I made it past the 2km mark I was almost going to stop but I pushed through to finish. Then after a 4min recovery I headed out for the 2km ... I was really tired for this part and it felt harder than normal but again once you know you only have one more lap to go it becomes easy again.

Lastly I had 2 x 500m and these were short and sharp but I had little energy left to do anything stunning time wise. It was lovely having Raylene out on the track today and she was hard to catch and pass!!

so my km splits are:

5:20

5:26

5:25 = 3 km 16:11

5:22

5:29 = 2km 10:51

2:39

2:35 = 1km 5:14

3km, 2km & 2 x 500m track

5km atawahi - headcold

Ugly walk!!!!!!!!!!!!!!!!!

I have caught the head cold that is going around town.  Funny enough I went in for my last physio today and Debs also said she had come down with it .... so we much have shared it on Tuesday.  Sigh....

But finally today my nose has stopping running and my head is not soooo sore or funny feeling.  So I decided to do a short walk to test out the body.

First thing..........its only been 4 days but my SHINS hurt.............by 2km I have really sharp intense pain in my right shin near the ankle................almost about to stop when Poof...it just stops........go figure that one???  So I carried on, not looking at my watch but just going by how I feel.

I have no energy and feel very heavy and sluggish.  I made sure my style was bang on for today......yep knees locked, yep butt tucked under, yep knees locked....NO Bobbing................ok style is fine.  I get to the turn point........again I dont look at my watch as I know this route and dont need to check when to turn...and I didnt want to know my time or pace.  I just wanted to be happy to be out walking.

I was starting to feel alittle better...no more shin pain..but legs felt like jelly.  I also didnt want to be breathing hard as I dont want to start coughing.........but I did find that it was all feeling a lot harder than it should have.  So I was very surprised to see my time of 28:55......but my heart rate was up compared to what it would normally have been.  Avg heart rate 150bpm

I will try out a small track session tomorrow and then its fly out on Sunday.  Its finally here....its going to happen.

I WILL race well, I WILL feel better, I WILL give 100% and I WILL get a medal!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

5km atawahi - headcold