slow going

Hmmm well its been a wee while since I last posted.

I have decided to go right back to the basics and rebuild.  My fitness is completely gone now and I am struggling.  Poor eating and lack of water have lead me to the path I find myself on.  I have no one to blame but myself.

I struggle at the moment to get 5km out in 32 mins.  I know that many are very happy with that time and I know I should be too....but.... I am way to competitive to be satisfied with any thing but the best from myself and I know I can ... or could .. do better.

So for the last week I have been getting up at 5.30am and "normal" walking with Shane for 5.5km...walking briskly and enjoying being out.  I wanted to achieve 7 days in a row .. I made it to 5 and was so tired by the 6th day and had a very sore back that I flagged it.  Shane ended up with a blister so I walked by  myself yesterday and managed 31.41 for 5km so I am feeling a little happier.

I spoke to Jim about this tonight.  I am feeling lethargic, struggling with concentration and exhausted by afternoons.  I have no strength when I walk and my headaches seem to be more regular.  Turns out that all of these are signs of extreme dehydration.  I know this.....I have always had issues with the amount of water I drink and I guess I just get so busy and focused on what I am doing I just forget to drink.  Its not until I go to bed that I realise that all I have drunk for the whole day is 2 cups of coffee and maybe a glass or two of wine.  Hmmmmm that doesn't actually count as fluid.  Plus over here the humidity dehydrates you quickly too

Somehow I need to address this ... and I have NO idea how to.  Everyone has great ideas and I try to give them a go...........but I can have a water bottle on my desk right beside me and still not drink from it.  I just literally 'forget' its there.  I have one last suggestion to try.....and that is setting my alarm on my cell phone for every hour I am at work and I have to drink each time it goes off.

I will see how I go over the weekend with this...........I can see me getting lots of exercise over short distance as I will be running back and forth to the toilet for the first few days.

A very hot and sticky 5km

 I got up at 8am and it was hot.....27degs already....wow!

 My hip/glute and IT band has not gotten any better so I figured that sitting around is not helping and walking doesn't make it any worse, so I would try a walk.

I am not really sure of what distances I should be trying to do as I start out again.  I know that if I were to go too far it would set me back so I am hoping that 5km is an ok distance for a few walks.  Then slowly increase the distance each day.

 I got out on the walkway and WOW it was hot.  The air felt really sticky and thick but I didnt struggle like the other night.  I kept it slow and just concentrated on my form and tried hard to use my glutes.  My hip/right leg was hurting but not enough to make me stop.  I turned and headed back, dodging dogs, children and strollers...there were alot of people there today.  I kept looking at the sea and wanting to run and jump in!

I finished in 32:14 only 10seconds faster than the other day but I didn't feel as thrashed which was good.  I got home and stretched and will roll my hip then sit on some ice.





A hot sticky 5km

a tentitive slow 5km

I have had a whole week of NO walking except for a gentle stroll with Shane.  I have been using a foam roller each day on my hip (TFL Muscle) and sitting on ice each night and was disappointed that today it didnt feel that much better. 

So I decided that I would do a very gentle 5km.

I started out from home and headed towards the walkway.  A few road crossings slowed my first km but in truth, I couldn't have gone any faster if I had wanted to.  I was so shocked to see that I was struggling to average 6.30/km pace.

I have gained more weight and am now at my heaviest in 3 years...that alone depresses me.  So its only obvious that its going to slow me down.  Plus my coach has just figured out (remembered) that I have pretty bad feet due to operations as a teenager.....he discovered that having the 2nd toe longer than the big toe it causes a lot of issues...specially with hamstrings and glutes.....hmmm funny that.  So I just have to face that what style I have is what I have.  Trying to make my body mould to how a r/w is ... is not going to work for me and the more I try the more injuries I get.

So I struggled on to complete my 5km.  Yes my TFL hurt for the first km but then it settled...only I was so stiff and chunky that I felt really off.  Probably just a really bad day ... and we all do get them.

5km done in 32.22

Tentive 5km

3000m track walk

After having a terrible week with my stomach doing its usually painful thing I was not really sure about racing today.  But I still like to support Masters as much as I can and so figured I can always just go at training pace.

My TFL (a muscle in the hip) has still been hurting.  Doesn't bother me too much when I walk but sure hurts when I am sitting or if I lay on it while sleeping.   I was hoping the lady that does massage would be at the track as I decided I will defiantly use her today.

It was raining at the track.  We have had a weekend of massive lightening strikes and thunder (22,000 lightening strikes alone in Brisbane last night)  We all lined up and they started us pretty quickly as everyone was getting wet.  It was nice out in the rain as it was cooling.  The first km I felt very stiff and my hip was annoying me this time, so I slowed down a little and got in to my rhythm.  The rain had stopped now but I still had soggy feet...ugh!  There were only 5 walkers and one runner out today.  I cant wait till I am ever fast enough to keep pace with Jo who was running.  So I finished the race in 17:05 and was very happy with that.

I manged to get first in with the lady doing sports massage.  I needed to know exactly what muscle was hurting so I can tell Jim.  She instantly found it and said in her 18 years she has never felt a TFL that was so tight...infact she said that to her it feels close to snapping and has suggested I rest for two weeks (with just normal walking) and then get another massage.  Plus do alot of specific exercises and roller ball over it.

3000m track walk

Pan Pacific 3000m Masters Track Walk

I woke up today and just ached all over.  I thought a nice hot shower would freshen me up and it did kind of.

I made my way down to the track and found that I had to park almost a km away as it was a school day at the university and the car parks were over full.  So the walk back to the track was a nice warm up.  The weather was really showing off how good the Gold Coast can be.  It was a stunning hot sunny day.  About 26 degs and 60% humidity.

I managed to find a shady spot in the grandstand and caught up with all the other walkers.  I made sure that I wore my Queensland Club colours today as I was getting teased about racing for Aussie but still wearing black for NZ ... :)

Today they decided to do a split start.  So the guys lined up on the start line and the girls lined up on the second start line and we had to explain to most that they had to wait til they walked past the cones before cutting back in to lane 1.  It was so hot out on the track and they tried to get us started as fast as possible.

I let the guys go and followed along behind trying to find my own rhythm.  My hamstrings were sore and tight making it difficult to get into a smooth walk.  At the 1.5 km mark I noticed I was catching up on Michael from USA and so tried to push a little more speed out.  I found my lungs were fine and I was never gasping for air, I just had nothing in my legs.  At the 2km mark I passed Michael and just kept up my pace and slowly pulled away from him.

I just kept focused on the finish line and listening for the bell to signal my last lap.  It was getting hard to breathe as the air was so hot and it was frustrating to see them setting up the water station...on my last lap.  I was pleased for those in the older age groups as they would need water desperately.   I pushed hard as I rounded the final bend and crossed the finish line in 17:19:56

Me with the Gold and Donna with Silver.  I stepped down so we were the same height lol


3000m Pan Pac masters Track Walk

Pan Pac 10km Masters

 This was the race that I really wanted to do well at.  I just hoped that my body would allow it.

Last night we went out for a couple of hours to the Opening Ceremony and it was a great band.  It was a shame to leave but as I had to be up so early and I still had some preparation to do we decided to leave at 9.30pm.  My sleep was short lived though and I ended up with a restless night.

We got to the course with plenty of time to warm up and look over the course.  It was  T course with the loop being 1km.  The turns were very tight as they couldn't close the road so we could only use one half of the road.  As I walked the course with sue we both commented on the camber of the road and the rise at one end.  You might have an advantage on the down but the tight turn was directly at the bottom and so it slowed you just as yu needed to find the push for the rise.  It was not going to be a fast course that was for sure.

We all lined up and after a brief chat we are off.  Michael from USA was off like a rabbit so I just let him go figuring I would catch him up later in the race.  At about 3km I did catch and pass him but I had 2 other guys hot on my heels and at 5 km they passed me but I didn't let them get too far ahead.  At 7km I picked them off again and set about putting some distance between us.  But very quickly my stomach let me know that I was not going to be pushing any harder than I was.  I slowed ... I slowed ALOT...my heart rate starts to climb on the Garmin and I am feeling distressed.  I take on more water and my carbo shots.  I can see Michael creeping back up on me and there is nothing I can do to hold him off.  By 9km my tummy settled and the carbo water started to work and I found a tiny push of speed but as i rounded the turn for home Michael had caught me and we sprinted for the finish line with him just pipping me.

I was a little down as I didnt get the record but I have to be logical and see that I have done minimal training and have been unwell.  So a 1:01:10 was not that bad.  The max heart rate of 207 is more of a worr

I was first female and first in my age group.  I was really surprised that they presented medals for the first 3 across the line so I was given two golds for this race.  What a bonus.

Pan Pac 10km Masters

Pan Pac 5000m Masters 2012

 I had no expectations with this race.  I was nervous as hell and I really didn't know why.  I knew I would not be fast, I know I am unfit...but still.....that competitive side of me was weeping quietly to her self knowing full well what I am capable of.

I was so pleased to see Sue H from NZ and had a great chat.  Plus Roscoe and then also Jeannie, as I had not seen her since Sydney Games.

The first shambles was the start.  I guess you kinda expect it when there is 26 starters but to try and get us in one line.....well it wasn't happening.  With in moments of getting us in a spot ready to go...we were off.  I set in behind Michael from USA and was happy pacing behind him but after the 2nd km I realised he has slowed dramatically and so I passed him heading into the 3rd km.  I was do ok...body was holding together and I was cruising.

It was humid but bearable and I was feeling ok with my time.  I was not pushing myself and felt I would just come in under 30mins.  On the last lap I had enough left to push a little and was thrilled to finish in 29:44

Pan Pac 5000m Masters

10 x 300m repeats at track

I made it to the track for my next speed session. Robyn had decided it would be 10 x 300m..... well this will be interesting as I have never done such short distance before.

Robyn is training Cardia.  She is a very quick junior and is heading off to secondary school champs.  (I think thats what it is)

I was not too sure what I was going to be able to do.  I dont feel that I have any kind of speed in me yet.  I still had Cardia and Paul to chase so that would help.

Amazingly my hip held up through this. The pain has crept down into my IT band but its bearable.

Most of my 300m were 1:28 and I am super happy with that.  I cant believe that for as hard as I was pushing myself my heart rate got to a max of 167

10 x 300m repeats at track

5000m Masters Track Walk

I had a bad day on Saturday stomach wise and was umming and arrrhing as to whether I would do this race.  I figured I would see how i felt when I got up at 6.30am.

I woke and felt achy but figured what the hell.  At worst it would be a training walk. I love the warmth here but the humidity is something I am getting used to.  Today at the track it was a good 22 degs and 81% humidity when we started.  I set out at a pace I felt I could hold for the 5km but by 2km I was sapped.  By 3km I felt like someone had attached a Tyre to me to drag around.

I had paul ahead of me and I tried to pick it up for the last two kms and catch him but I was beat.  I managed to half the distance between us but couldn't catch him.

Total time was 29:27  and I am happy with that.  Faster than last 5000m on track so thats a good thing.  Hip is still achy but will ice it today and see how we go.  Need to drop about 5kg and get some help with my form ... and that is all achievable.

5000m Masters Track Walk

7 x 500m at the Track

Sucker for punishment that I am, I turned up at the track for a second speed session.

Todays walk was 7 x 500m - Cripes........I think I have one speed muscle somewhere and its already run away crying.

We started out and I felt ok.  I tried to push as hard as I could and I also tried to lengthen my stride and try to get some speed going and a better style.  By the 3rd rep I was really feeling it and starting to struggle.  It was hot and humid and my lack of fitness and any fast twitch muscles....I was really pushing hard to keep going.

But as per usual....when you get to only 2 to go you suddenly become bullet proof and feel good again. 

so here are my 7 laps
2.34
2.34
2.38
2.36
2.37
2.40
2.33

My max heart rate got up to 173 - which is not bad really.  I can only get faster from here on in.

7 x 500m

5 x 600m at the track

I decided I would head back to the track and join in with the other walkers.  I need some major motivation and I figured that just being around the others would help kick start me.

The annoying part of the journey is ...its only 22km but it takes 55mins in the traffic.  This is a new thing for me to have to deal with and I am sure I will adjust.

I had also gone to the gym the night before and had a heavy leg session.  My legs felt like lead and for my 3 laps to warm up ... I was heard doing the ouch ouch ouch as the blood made its way down to the quads. lol

The track session went surprisingly well...considering how unfit I am.  I had two walkers in front and two behind me ... a perfect mix.

My 5 x 600m are as follows

3.12
3.13
3.14
3.17
3.08

I decided I need to push myself harder so on the last one I went for it.  Now I need to push like that for each of them.  So I will head back again on thursday and try my hand at 500m.... coolies :)

avg heart rate was actually lower than I thought it would be at 156 bpm

5km kickdown on treadmill

I really wanted to walk out on the walk way and do a fartlek tonight but by the time I got home from work it was dark and I am still not that comfortable out on the walk way all alone.  I did think about driving out to the track but that would take about 35 to 40mins and everyone would be gone by the time I got there.

So my next option was the treadmil down stairs.  So I decided to try and do a kickdown on it.

It went ok too...but gosh it was hard work.  I started out at 10km and then at the first km I clicked up to 10.2km and from there I click up for each km to finish my last km on 10.5km/hour.

I went really well but I forgot to press lap on my last km.  It gets REALLY stuffy in the gym room so next time I will open the bi fold doors right up.  But I figured its good practice for humidity etc.

so total walk done in 29mins.  I am very happy with that.

5km kickdown on treadmill

5000m masters track walk

 Its been a scorcher this weekend....today breaking the hottest day record with it hitting 33 degs

Masters track summer season has started and so it was up at 6.30am and heading to the track for a 7.30am race start.  I really am not a morning person and so find it hard to fire up so early.  Plus with going out for a brisk power walk the night before my hip was nagging at me all night so hence very little sleep!  but that is a typical story for me so really nothing new there.... lol

I have not raced a 5000m in ages so was not really looking for anything to exciting.  I just wanted to finish and said to my self that I would be happy if I got 30mins.  HA .. who am I trying to kid here!!!!

About 10 of us lined up and started.  After 200m I took the lead spot and held that for the race.  It was so humid and hot ... especially over in the far corner? and I remember it was the same last time and not really sure what that is about.  I picked a pace that felt comfortable.  My hip was complaining but it did settle once I got warmed up.  At about the 3000m mark the heat started sapping me of energy and I started to slow down, plus my stomach reared its ugly head for a couple of laps.   I made sure I drank and dumped water over my head to try to cool down.  (my cell phone told me the temp was 22 but it felt way hotter than that on the track) 

I set my eyes on a few of the walkers that I were about to lap and tried to pick up my pace to catch them.  It did help but not by much.  I was very pleased to finish as I was beat.  Totally slogged the last 2km.

time was 29:23 for an avg pace of 5.43 with an avg heart rate of 161 (yep def not fit!!!)

I can just hope that I can better this for Pan Pacific Games.

5000m masters track walk

treadmill and 8.5km on the walkway

WEDS night - 5km kick down on the complex treadmill in 29:55
Started 2km on 9.5km/hr, 2km at 10km/hr, 500m 10.5km/hr and 500m 11km/hr


THURS night
Shane came along on the bike to keep me company tonight as Kay was unable to join me.

I started out and instantly felt off.   I felt 5kg heavier and my body just felt tight and sore.  I was trying hard to settle in to the walk and just get my rhythm going.  But I really felt like I was flogging a dead horse.  About 3 km into it and my stomach decided to rear its ugly head......I continued on to the 4.3 km turn around and stopped for a few minutes.  I managed to easy the cramping and continue on again.  The following few kms were achy and my tummy continued to grumble.

Shane passed me water as we went along.  It was warm tonight (not the hottest) but still I really struggled.  It might be due to a hard 5km session on the treadmill last night...perhaps I had not recovered from that.

Total time 52.16 AVG pace was 6.09 avg heart rate 156

8.5km on the walkway

3000m Track Masters Walk and a catch up

Well its been a wee while.  As many of you know, I am unable to train hard at present and am not meant to be racing .....hard..... so far this month my tummy has settled a little.  The change in diet has helped but I have fallen off the wagon a couple of times and yes....I have paid the price a few days later.  I am still on the waiting list at the Gold Coast Hospital and am told I could be called any day or with in 6months....sighs.  So my training is down to treadmills for 5km, nice gentle walks with Kay and the odd "race" or long walk in the weekend.  The plus side of all this is I am again finding my love for the gym.  So I have been back pressing weights gain 2 or 3 times a week.

Last weekend it was the Queensland Club Prize giving but as it was on the other side of Brisbane (1.5 hour drive) I decided to flag it and instead support the masters club that I have just joined.  Their track event clashed with the other club, but it was near by and easier for me to get too.  I was presented my first trophy .... Kay collected it for me.  I won the 10km Open Women Club Walk

Race started at 7.30am and it was already 24 degs and high humidity.  I have not met any of the Masters Athletes so it was nice to get down to the track and say hello.  Turned out I was going to be the only walker and that there were two joggers doing the 3000m walk/run too.......Great!!! I kinda figured I would be left behind them.  The gun goes off and the female jogger hits the front and the guy sits behind me.  After 1km the lady jogger was only 20m ahead of me so I decided to try and close the gap.  By 2 km the guy was almost half a lap behind me and I was only 3 m behind the lady jogger.  I had picked a pace I felt good at....I was not pushing hard and I couldn't even if I had wanted too....my lungs were struggling to get air in.  Not that I was breathing hard....just this flu/cold has left me with an asthmatic type glunky cough.  As I rounded the final 200m the lady jogger found a last burst of speed and I couldnt keep up.  She beat me by 1 second.  She thanked me after the race and said how very odd it felt to know that a walker could have beaten her.  lol

so my avg pace was 5:40 and my avg heart rate was 161.......kinda high but not as high as I expected.
3000m Track Masters Walk

8.5 km walk with Kay

Today I was to met with Kay at the walkway ... but I was running late from work and then I got held up in the road works out side our place.  I raced up stairs and got changed and then flew out the door.  I clicked my watch and set off towards the walk way.  I was pushing hard off my toes and felt light and fast.  I took time to check my self and check my knees.  Yep every thing felt great.

I met up with Kay and she jogged beside me for 2km and then she swapped to racewalking.  We enjoyed a great chat and we found that we walked alittle quicker tonight.  Both of us are getting fitter.  Kay even achieved a pb in the weekends 10km race.

We parted ways at 7.5km and I zipped home from there.

8.5km in 54.43

8.5 km walk with Kay 

10km Queensland State Champs

I got picked up at 5.45am by Kay and we headed off into Brisbane for the 10km race.  Its over hour drive and is a great time for chatting and getting to know everyone in the car.

When we got to the park it was freezing.  It was about 5degs and I was not keen to race in my race top.  But surprisingly....in the hour we had it warmed up alot and I was pleased that I did keep my long sleeve off.

As I was not able to push hard and actually race this one, I figured that I would just tick along and enjoy the walk.  I knew the Masters Record was just under 60mins but I was trying not to think about that.    I was happy enough to pass through 5m in 29mins and I just ticked along at a steady pace.

To my surprise I finished in 58:02  not too bad all considering.  So I got the masters record......but for some reason the club put me and kay down as open women and not masters as we had entered.  So we have to wait now to see if they will award me it.

10km Queensland State Champs 

10km club handicap Brisbane

I got a lift with Kay and Robyn today for this race.  We headed off to Brisbane at 6.30am for a race start of 8am.

It was freezing!! it reminded me of winter racing back home.  I really didnt want to take my long sleeve top off but I knew that I warm up fast.  When we started out I felt very stodgy and heavy and felt that this was going to be a tough walk.  The course was nice and flat and was a 500m out and back.  I watched Dave measure the course before we started and then again once the faster guys had finished.  So even though my watch shows it being shorter..it was def 10km.

I have been having some terrible GI issues and we kinda think it is the milk here...but that is really only guessing. So I am nervous during races at present.  I concentrated hard on using my arms more and keeping my shoulders down and that really helped pick up the pace and keep me going.

I was really surprised to go through 5 km in 28.26 and thought that if I can keep this pace up I might actually go faster than a couple of weeks ago.  I have only had two training walks in the last week or so...so I was expecting this to be hard and bad.

I am really thrilled to say that I came through and finished with a 56:59 for 10km .... again nearly a min faster. (Dont be expecting this every week Coach!!)

so now I know I am not too bad for Adelaide.  I just have to book my flights now.

10km club handicap Brisbane

7km walk with kay

This is becoming a Thursday regular.

Love having the company.  Good walk, no pains and felt easy.

46:34 and avg heart rate 137

7km walk with kay 

Easy 8km with Kay

After a couple of days of not feeling to flash - (seems to be a constant at the moment??)  I decided to head out and meet up with Kay and go along the walkway.  We normally do 8km and usually Kay will jog beside me and then we slow at the road for Kay to racewalk to then on the return for the last 1km Kay will jog again.

I forgot to reset my watch so that it recorded Km splits.  So its just the 8km as one block.

My stomach actually held together for this walk but I had some really sharp glute pain on the way back.  I am trying hard to use my arms more and keep my elbows tucked in.

We were about 2 mins faster tonight compared to last week.  So I was pleased with that.

Avg pace was 6.29 and avg heart rate was 136 (so nice and low)

On the job front......first week and it has been a real sink or swim one.  My first payroll made me really appriciate how simple it was back in NZ....with multitude unions and as many super funds to know....it is mind boggling but I am sure I will learn it quickly.  Lucky it was only one of the smaller pay runs.....and not the usual 200+  .... geeeeppppp!!!

Plus we went to the gym tonight.  We biked down and did upper body tonight.

Easy 8km with Kay