Friday, February 03, 2012

12 km Fartlek

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

Tuesday, January 31, 2012

3km, 2km, 2km & 1km

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

Saturday, January 28, 2012

24 km out and back monaco

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

Thursday, January 26, 2012

800 + 200 x 8

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

Wednesday, January 25, 2012

12km with racepace bursts

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

Monday, January 23, 2012

5 x 2km with 2 min rest

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

Saturday, January 21, 2012

10km Wakefield Race

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

Friday, January 20, 2012

10km on tread mill

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

Thursday, January 19, 2012

8 km on tread mill

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

Monday, January 16, 2012

2km reps

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

Saturday, January 14, 2012

24km out an back monaco

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

Thursday, January 12, 2012

5 x 1km - road way at monaco

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

Wednesday, January 11, 2012

10km monaco - windy

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

Tuesday, January 10, 2012

5km fartlek - track

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

Friday, January 06, 2012

3 x 2km & 4 x 1km

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

Thursday, January 05, 2012

15km (2 x 8min burst)

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)

Monday, January 02, 2012

12km kickdown

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

Saturday, December 31, 2011

24km out an back monaco

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

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

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

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

24km out an back monaco

Thursday, December 29, 2011

10km fartlek in the rain

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

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

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

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

1 - 5:14
2 - 2:58 + 2:39 = 5 :37
3 - 2:59 + 2:40 = 5:39
4 - 3:02 + 2:41 = 5:43
5 - 3:06 + 2:45 = 5:51
6 - 3:05 + 2:44 = 5:49
7 - 2:59 + 2:46 = 5:45
8 - 3:02 + 2:47 = 5:49
9 - 3:07 + 2:50 = 5:57 (Hamstring cramped)
10-3:04 + 2:47 = 5:51

total time 57:19

10km fartlek in the rain

Wednesday, December 28, 2011

15km (2 x 6min burst)

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

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

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

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

15km (2 x 6min burst)

Tuesday, December 27, 2011

5 x 2km at track - Fail!

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

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

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

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

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

5 x 2km at track

Saturday, December 24, 2011

24 km out an back monaco

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

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

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

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

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

24 km out an back monaco

Friday, December 23, 2011

5km fartlek atawahi

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

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

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

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

1 - 2:36 + 2:42 = 5:19
2 - 3:00 + 2.35 = 5:36
3 - 2:55 + 2:35 = 5:30
4 - 2:58 + 2:32 = 5:30
5 - 3:02 + 2:35 = 5:37

total time 27:33

5km fartlek atawahi

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

Thursday, December 22, 2011

10km kickdown fail

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

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

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

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

data below for what it is worth.

10km kickdown fail

Wednesday, December 21, 2011

15km out an back monaco

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

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

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

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

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

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

15km out an back monaco - Details

Monday, December 19, 2011

5 x 2km at track

5 x 2km (3mins recovery between sets)

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

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

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

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

splits are as follows:

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

all with 3mins rest between.


5 x 2km at track - Details

Saturday, December 17, 2011

8km @ 85% around stoke

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

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

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

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

Friday, December 16, 2011

10km treadmill & video check

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

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

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

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

Video was taken at 3 km mark



10km treadmil

Tuesday, December 13, 2011

5km fartlek

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

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

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

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

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

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

see data link below for splits.

5km fartlek

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

Saturday, December 10, 2011

20km out and back monaco

What a fantastic walk!!!!

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

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

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

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

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

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

20km out and back monaco

Friday, December 09, 2011

10km easy monaco

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

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

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

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

10km easy monaco

Thursday, December 08, 2011

10km Fartlek - atawhai

What a day!

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

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

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

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

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

1 - 2:49+2:52 = 5:41
2 - 3:09+2:45 = 5:54
3 - 2:58+2:53 = 5:51
4 - 3:01+2:54 = 5:55
5 - 3:02+2:48 = 5:50
6 - 3:11+2:45 = 5:56
7 - 2:56+2:43 = 5;39
8 - 2:58+2:45 = 5:43
9 - 2:59+2:44 = 5:43
10-3:01+2:45 = 5:46

Nelson Sportsperson of the Year Awards

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

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

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

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

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

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

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

Official photo of me with my award after the event.

Monday, December 05, 2011

15km out and back windy

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

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

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

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

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

15km out and back monaco windy

Saturday, December 03, 2011

20km easy pace

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

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

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

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

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

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

20km easy pace

Friday, December 02, 2011

10km @ 85% - monaco course

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

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

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

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

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

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

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

10km @ 85% - monaco course

Wednesday, November 30, 2011

15km out and back monaco

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

Tuesday, November 29, 2011

5km fartlek

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

Sunday, November 27, 2011

15km out an back monaco

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

Thursday, November 24, 2011

15km windy Monaco

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

Wednesday, November 23, 2011

RIP Casey 2003 - 2011


Casey – Our most wonderful Dog.
We married in 2003 and had always thought about getting a dog.  I had not been a doggy person but Shane was.  So after much deliberation we decided to have a look around and see if we could find the right dog.  We didn’t want a puppy so we looked in the local paper for dogs to give away.  That day the only one was a Boxer Lab cross, female 18months, quiet, needs home.  We went out to have a look.  I was expecting a lab looking dog….yellow/golden in colour.  So when the owner brought us out a dog that had Foxy colouring…White with a brown head and patch on back, I was surprised.  He had been given her as a pig dog and he explained that she was definitely NOT a pig dog as she came out with him once….as soon as he shot the gun, she ran all the way back to the car and was found hiding and shaking.  So he 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 as she was easily startled and timid….hated plastic bags and loud noise but also if you lifted you arms up she would cower.  There was little need for us to confer if we wanted her...Casey had already picked us.  Funny thing, she didn’t want to get in the car.  She had only ever 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 over that phobia and she was soon the Queen of the back seat, with her head out the window 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 own couch/chair in the lounge and adored the cat we had at the time.  She never barked, never made mess’s in side………except for her shedding…man how she was not bald I will never know!!!  Talk about a hair monster.  Her passion was stuffed toys………….oh she loved to bite the eyes off and then slow de stuff them……it was a quick death for any stuffed toy left on the ground.  I loved how she grinned at you when you came home and would do a little corkscrew jump of excitement. 
 As time went on and we were both working full time jobs we thought she might be getting lonely during the day so we welcomed Trixie into our home.  Trixie is a Foxy cross and with them having the 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 earlier that her front legs – especially her right leg, would get early arthritis due to 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 stiffer for a couple of days.  As the years progressed she got heavier and started getting the typical Labrador lumps which made it a little more awkward for her to walk too far.  Not that you would really notice as she LOVED walks and would leap around like a 2 year old…..only to suffer the next day for it.  J
Sadly we had to make the hardest decision as a pet owner……Once we found out she was in pain from her legs, the decision was made easier in away.  Neither of us wanted her to suffer any sort of pain or discomfort. 
The house feels very empty with her around.  Trixie follows Shane everywhere now and hates to be left alone……….and I lay awake at night listening for her tinkle of the collar …as she used to shake her head to make it tinkle as she came down to bed each night. 
RIP my most beautiful and wonderful girl…………..she was the best dog ever.
Beautiful Casey - Nov 2011

Sunday, November 20, 2011

3km fartlek

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

Friday, November 18, 2011

8km atawhai - strong wind

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

Wednesday, November 16, 2011

10km out an back monaco

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

Monday, November 14, 2011

8km (5km race + 3km after)

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)

Sunday, November 13, 2011

6km along monaco

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

Friday, November 11, 2011

Cairns and a much needed break


Where have I been for the last few weeks?  NOT training that’s for sure.

My coach has kindly given me two weeks rest and I am loving it.  For the first week I flew to Cairns to spend time with my girls and my grandkids.  I got to met Max for the first time.  Dang he is cute.  Sadly while I was there Max got sick.  He started vomiting after every feed.  Teagan took him to the dr and they sent him off to be scanned for suspected pyloric stenosis.  (which basically means no food can pass through his stomach)  But I don’t think the Dr Thought it would take 6 days til we could get the scan and so didn’t really tell us how dangerous it was for max to go so long without feeding properly.  Infact by telling us he was just a happy chucker really didn’t help.  I remember teagan asking on Saturday if we should take him to the Hospital…….we all looked at him laying in her arms gurgling happily and decided that he seemed happy enough.  How wrong we were……..So I flew out on Monday and Tuesday they scanned wee Max.  As soon as it was done they were sent direct to 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 not to fed at all.  I can only imagine how hard 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 on Thursday and I am told that he came through like a trouper and has just to wait a few more hours until they can feed him.  It will be such a relief to Teagan and Josh to be able to feed him and have him not react in pain or be sick. 


I adored my time over there.  Katie-May has grown up so 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 wooden doll’s house she was given.  Josh still has to put it together yet.  Max was just adorable and loved to be cuddled….whats a Nana to do………..so cuddle him I did!!  It was incredibly hard to leave them all but I know that next time I come back the kids will be that little bit older and will still know who I am.  Thank god for skype.


My two adorable grand children!  


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

I also got back to find that I had been selected as a finalist for the Tasman Sports Person Of the Year awards.  I am really rapt 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