Well I have had such a frantic day at work. To top it off we made the front page of the local paper...and not for anything good!! so pressure is now on and we are all told to prepare for damage control tomorrow. So I really needed to blow some steam off. My training program had me down for a 10km at 92% so about 6:25 pace....I didnt really feel like doing a walk at all as my body was rather tired from the last three days and all the stress at work, but I figured just heading out was better than no walk.
I decided to walk around the waterfront again...I love this walk as the sea de-stress's me..even with the uneven foot path and odd camber I still enjoy this just for the scenery and the smell of the sea etc. It was a nice mild evening, had just stopped raining and was perfect for a walk. I headed out and was nice and slow for the first km as I was just letting the body warm up and stretch out, then I started feeling pretty good so I picked up the pace and just went with the flow.
I am really happy with my time. Its nothing flash but 61:59 is acceptable.
10 km training data and 1km splits
10km Kfc and port walk by kyisis at Garmin Connect - Details
I also managed to get another appointment with the Foot Doc and have now got my inserts. They will take SOME getting used to and I don't think I will be racing with them just yet. My feet will defiantly ache while getting used to them. But just standing in them was odd as they lifted my feet up and straightened up my legs and knees, so it will be very interesting to see how I go with walking in them.
Thursday, August 26, 2010
Wednesday, August 25, 2010
8 km training walk
Well after totally busting my gut on the 5km last night, I was not expecting too much for tonight's 8km. My prog had me down for 10km tonight but I finished work late and I didn't want to be out in the dark on my own tonight so I opted for 8km.
I figured the best route was - out from home to 4km and then turn and come back, but the light was going pretty quick so I made the choice to turn around at 3.5km and make up the extra 1 km around the block near home so I would at least feel safer. I made it in 50:43 .... my avg on my prog was to aim for 6.25 pace and I did it in 6.20 pace..so I am rapt.
so here is my data with my km splits.
8 km out and back along the railway reserve by kyisis at Garmin Connect - Details
It was a hard slog home as once I turned around it was all up hill the whole way home but even so I am pleased that with tired legs I still felt ok. But I am going to have to have a very long and vocal talk to my boss about his smoking. Its not major but he lights his smoke in his office and then walks out side with it. The residual smoke is minimal but annoying and if its raining he smokes in the smoko (lunch) room which means I cant go in there as I can smell it and it chokes up my lungs. I am noticing it when training now so I plan to in force the NO SMOKING policy....wish me luck.
I figured the best route was - out from home to 4km and then turn and come back, but the light was going pretty quick so I made the choice to turn around at 3.5km and make up the extra 1 km around the block near home so I would at least feel safer. I made it in 50:43 .... my avg on my prog was to aim for 6.25 pace and I did it in 6.20 pace..so I am rapt.
so here is my data with my km splits.
8 km out and back along the railway reserve by kyisis at Garmin Connect - Details
It was a hard slog home as once I turned around it was all up hill the whole way home but even so I am pleased that with tired legs I still felt ok. But I am going to have to have a very long and vocal talk to my boss about his smoking. Its not major but he lights his smoke in his office and then walks out side with it. The residual smoke is minimal but annoying and if its raining he smokes in the smoko (lunch) room which means I cant go in there as I can smell it and it chokes up my lungs. I am noticing it when training now so I plan to in force the NO SMOKING policy....wish me luck.
Tuesday, August 24, 2010
Finally a good walk
I cant believe I actually entered myself into the NZ Road Champs. I must have had a very weak moment. I have been plagued with injuries, have done almost zero training and its only two weeks away.
Ok its only 10km, but so far my few and far between walks I have been struggling to stick at 6.20pace and so my best 10km time so far is 62 mins....
I know my coach has said it will be good to get in front of judges again and I am meant to be starting my training for the 20km Long Distance Walks so its good to get some feed back on style etc. But I am really nervous about it this time. I have been slowly tweaking my style, plus with my calf and ankle hurting there has not been much chance to go and do too much.
But tonight I went out quickly and zipped around the block. Its a 5km course with a short sharp hill/rise that flows into about 1km down hill then its 2km home on a slight uphill rise. I did my fastest time around it tonight. I got it done in a speedy 30min 8secs. I can go to work tomorrow and say that the pie I ate for lunch was not so bad for me after all...hahahaha
So this quick little walk gave me a much need confidence boost.
Now its time to give myself a good telling off and hit the road every day to build up my km's and my fitness for the Long Distance in October.
Ok its only 10km, but so far my few and far between walks I have been struggling to stick at 6.20pace and so my best 10km time so far is 62 mins....
I know my coach has said it will be good to get in front of judges again and I am meant to be starting my training for the 20km Long Distance Walks so its good to get some feed back on style etc. But I am really nervous about it this time. I have been slowly tweaking my style, plus with my calf and ankle hurting there has not been much chance to go and do too much.
But tonight I went out quickly and zipped around the block. Its a 5km course with a short sharp hill/rise that flows into about 1km down hill then its 2km home on a slight uphill rise. I did my fastest time around it tonight. I got it done in a speedy 30min 8secs. I can go to work tomorrow and say that the pie I ate for lunch was not so bad for me after all...hahahaha
So this quick little walk gave me a much need confidence boost.
Now its time to give myself a good telling off and hit the road every day to build up my km's and my fitness for the Long Distance in October.
Saturday, July 31, 2010
10km Waimea Estates - Race two
Today was Race 2 of the 10km Series - Waimea Estates (and is known for its hilly sections. Today was freezing, we are expecting a storm to pass through tomorrow and the temp was showing that. It was over cast and had a real chill in the air at a guess about 8 degs
I have decided to use this Series as training walks..there is just no point to me trying to push to get race pace when I am unfit and recovering from an injury. So I thought I would just go out and enjoy them, push when I felt like it but basically just stick to my training pace.
This course would have to be one of the most confusing ones I have raced on. It sorted of doubled back on itself and to see it here written down made it even more confusing. But to see it on my Garmin print out it was easy...go figure.
THE COURSE
The course has been measured with a wheel so is accurate as we can possibly make it. Start in Bateup Rd (near Collins Rd) left into Wensley, right into Chelsea, left into Squire Way, becomes Middlebank Drive, left into Blair, right into D'Urville.left into Washbourne, right into Farnham, left into Hunter, right into Queen, right into Hill, right into Hart, right into Wensley, right into Chelsea, left into Squire which becomes Middlebank Drive, left into Blair, right into D'Urville, right into Washbourne, right into Hill, right into Brenda Lawson through walkway into Wilkinson, left into Chelsea, left into Wensley, right into Otia, left into St. James. The finish is just @100 meters before Bateups Rd. You go past the Richmond Cemetery 3 times Sounds a little complicated on paper, a course map will be available at the start and as long as the front runner knows where they are going you should be fine.
So we all walked down to the start line and chatted away happily to each other..each of us trying no to focus on the course at this point. The set us on our way....as to be expected Wendy went out like a rocket and remained in that mode for the whole 10km. The first km is a very subtle uphill grade and I felt great. No calf pain yay!! Rounded into Chelsea and again climbed but still subtle, but enough to feel it now, next corner (2km) and its up and round, down and up (short sharp uphill and down hill) these were No goes for racewalking and it was a power walk up...Along Hill street (aptly named) it is a long straight almost 1.5km and has 3 rolls in it...again short and sharp but by now I was down to a slow power walk up but zipped along happily on the downs... :0) the course continues like this and I was pressing my lap at each Km marker rather than letting my watch do it automatically......interesting to see the difference as this was a measured course so it is correct. I was pleased to pop through the 5km in 30:40 but I knew the next 3 km were part of the steepest and so would slow my time down.
The very last two km were the best, pretty much a gentle gradient down hill, so you could stretch out and catch your breath. I was so pleased to turn down were I knew the finsh was and saw Wendy having a drink.....yes the finish line must be near!!! So I finished in 62:33 and I was happy with that. Wendy smoked it in 58:16 wow is all I can say!!!
10km Waimea Estates Series by kyisis at Garmin Connect - Details
So now my training starts!!! I have 2 months to get super fit and finally post a sub 2 hour for 20km!!!! I can do this.
I have decided to use this Series as training walks..there is just no point to me trying to push to get race pace when I am unfit and recovering from an injury. So I thought I would just go out and enjoy them, push when I felt like it but basically just stick to my training pace.
This course would have to be one of the most confusing ones I have raced on. It sorted of doubled back on itself and to see it here written down made it even more confusing. But to see it on my Garmin print out it was easy...go figure.
THE COURSE
The course has been measured with a wheel so is accurate as we can possibly make it. Start in Bateup Rd (near Collins Rd) left into Wensley, right into Chelsea, left into Squire Way, becomes Middlebank Drive, left into Blair, right into D'Urville.left into Washbourne, right into Farnham, left into Hunter, right into Queen, right into Hill, right into Hart, right into Wensley, right into Chelsea, left into Squire which becomes Middlebank Drive, left into Blair, right into D'Urville, right into Washbourne, right into Hill, right into Brenda Lawson through walkway into Wilkinson, left into Chelsea, left into Wensley, right into Otia, left into St. James. The finish is just @100 meters before Bateups Rd. You go past the Richmond Cemetery 3 times Sounds a little complicated on paper, a course map will be available at the start and as long as the front runner knows where they are going you should be fine.
So we all walked down to the start line and chatted away happily to each other..each of us trying no to focus on the course at this point. The set us on our way....as to be expected Wendy went out like a rocket and remained in that mode for the whole 10km. The first km is a very subtle uphill grade and I felt great. No calf pain yay!! Rounded into Chelsea and again climbed but still subtle, but enough to feel it now, next corner (2km) and its up and round, down and up (short sharp uphill and down hill) these were No goes for racewalking and it was a power walk up...Along Hill street (aptly named) it is a long straight almost 1.5km and has 3 rolls in it...again short and sharp but by now I was down to a slow power walk up but zipped along happily on the downs... :0) the course continues like this and I was pressing my lap at each Km marker rather than letting my watch do it automatically......interesting to see the difference as this was a measured course so it is correct. I was pleased to pop through the 5km in 30:40 but I knew the next 3 km were part of the steepest and so would slow my time down.
The very last two km were the best, pretty much a gentle gradient down hill, so you could stretch out and catch your breath. I was so pleased to turn down were I knew the finsh was and saw Wendy having a drink.....yes the finish line must be near!!! So I finished in 62:33 and I was happy with that. Wendy smoked it in 58:16 wow is all I can say!!!
10km Waimea Estates Series by kyisis at Garmin Connect - Details
So now my training starts!!! I have 2 months to get super fit and finally post a sub 2 hour for 20km!!!! I can do this.
Sunday, July 25, 2010
Testing ones fitness
Today I decided I would get a gauge on where my fitness is. I have had a long lay off that has lengthened due to a nagging injury in my calf. It has frustrated me no end and has hindered my usually positive attitude add that with gaining 4kgs and you get a very unhappy camper!!! So after jogging around the cross country course, which was also near the track....I decided it was time to head down and see what damaged has been done. I have never like pyramid training (400, 800, 1200, 800, 400) so I thought I would give fartlaks ago.....I dont really know how they should be done but figured if I go fairly hard out for 400m and then gently for the next etc....It would give me a base idea of where my fitness is. I also thought that my training twice daily on the treadmill will have helped me but I have not budged the weight nor my fitness.....odd.
So I started out doing a few laps to warm up, some drills and some stretches and I felt I was ready for it. I was also thank full I was the only one at the tract too.
My first 400 was in 2:05 (my lungs were burning so badly I barly made the 400m)
so it was then a really slow 400m to recover 2:41
My second 400 was in 2:10 (didnt feel as bad as the first one...ok 5secs slower but didnt hurt as much)
then another slow one but I forgot to hit lap on my watch when I started on the fast but I know from looking at the split
My third 400 was in 2:06 (My breathing started getting really hard around the 300m mark and I was really pushing hard to keep it up to cross the 400m)
once more I slowed it down to try and recover....I dont think I had recovered from the first one...
My fourth 400 was in 2:13 and it hurt!!! I was had it and really breathing hard and new I didnt have it in me to try another so I slowed it down for a recovery lap and then decided to restart my watch and walk for 2km at training pace to recover 12:12 and managed stay fairly consistent in my laps.
Some where over in the corner of the track are my lungs...probably still making whimpering noises....BUT the good thing to come out of this is I know have data to compare to each month. I have 2.5 months to get back up to speed to race in the 20km long distance champs and I WILL BREAK MY 2 HOURS THIS TIME!!!! I have alot of hard work ahead of me but I will do it!!!!!
heres my data for the fartlaks
400m fartlaks by kyisis at Garmin Connect - Details
and for my 2km cool down
2km cooldown by kyisis at Garmin Connect - Details
So I started out doing a few laps to warm up, some drills and some stretches and I felt I was ready for it. I was also thank full I was the only one at the tract too.
My first 400 was in 2:05 (my lungs were burning so badly I barly made the 400m)
so it was then a really slow 400m to recover 2:41
My second 400 was in 2:10 (didnt feel as bad as the first one...ok 5secs slower but didnt hurt as much)
then another slow one but I forgot to hit lap on my watch when I started on the fast but I know from looking at the split
My third 400 was in 2:06 (My breathing started getting really hard around the 300m mark and I was really pushing hard to keep it up to cross the 400m)
once more I slowed it down to try and recover....I dont think I had recovered from the first one...
My fourth 400 was in 2:13 and it hurt!!! I was had it and really breathing hard and new I didnt have it in me to try another so I slowed it down for a recovery lap and then decided to restart my watch and walk for 2km at training pace to recover 12:12 and managed stay fairly consistent in my laps.
Some where over in the corner of the track are my lungs...probably still making whimpering noises....BUT the good thing to come out of this is I know have data to compare to each month. I have 2.5 months to get back up to speed to race in the 20km long distance champs and I WILL BREAK MY 2 HOURS THIS TIME!!!! I have alot of hard work ahead of me but I will do it!!!!!
heres my data for the fartlaks
400m fartlaks by kyisis at Garmin Connect - Details
and for my 2km cool down
2km cooldown by kyisis at Garmin Connect - Details
Saturday, July 24, 2010
Club and Tasman Centre Cross Country Champs
Last year I opted to run beside my husband when he entered the Cross Country Champs. As he was a senior man he had to run 8km so I entered the Senior woman's grade so that I could run with him. Unfortunately he only made one lap and pulled out due to an injury leaving me to run the way by myself. Any how that run won me the Club cup as NO women from our club had entered that grade. So it was a big joke that me the walker had won a running cup.
So when I saw the event come up again I thought I would run it again only this time stick to Vet Masters which is 6km. There was a walk section but seriously.....race walking is for flat smooth surface courses...not off road, mud and banks. So again I opted to run/jog this one.
Today was perfect for any kind of race. No cloud, sun and no breeze...about 15degs so long shirts were off and it was actually just right. The laps were 2km - so I only had to go round 3 times. I was not sure how well I would do as a runner I am not and with my calf being touch and go most days...but we set off. I stayed at the back and ticked along slowly with a few others that were taking it easy. By the second lap there were only 3 of us jogging merrily along watching the others way ahead of us. The course was a mix of flat and rises with a bit of mud about. As it had not rained the night before it was not too slippery and the little banks had no water in them. By lap 3 my legs were feeling heavy and my calf was starting to hurt. I had toyed with the idea of doing the senior distance but when I saw the finish line I was just pleased to run into the shoot and end it. Final time for the 6km run was 31:31 not to bad for an overweight walker. Infact I cant wait until I can walk 6km in that time!!!
I am not sure yet what time the walkers finished in. They too did 6km on the same course. I know Pete finished in 38 mins and that Wendy was a good half lap ahead of him. She was fair flying.
But a it was a fun race to do...its not often I get to run and its nice to not have all the rules to be mindful of.
So when I saw the event come up again I thought I would run it again only this time stick to Vet Masters which is 6km. There was a walk section but seriously.....race walking is for flat smooth surface courses...not off road, mud and banks. So again I opted to run/jog this one.
Today was perfect for any kind of race. No cloud, sun and no breeze...about 15degs so long shirts were off and it was actually just right. The laps were 2km - so I only had to go round 3 times. I was not sure how well I would do as a runner I am not and with my calf being touch and go most days...but we set off. I stayed at the back and ticked along slowly with a few others that were taking it easy. By the second lap there were only 3 of us jogging merrily along watching the others way ahead of us. The course was a mix of flat and rises with a bit of mud about. As it had not rained the night before it was not too slippery and the little banks had no water in them. By lap 3 my legs were feeling heavy and my calf was starting to hurt. I had toyed with the idea of doing the senior distance but when I saw the finish line I was just pleased to run into the shoot and end it. Final time for the 6km run was 31:31 not to bad for an overweight walker. Infact I cant wait until I can walk 6km in that time!!!
I am not sure yet what time the walkers finished in. They too did 6km on the same course. I know Pete finished in 38 mins and that Wendy was a good half lap ahead of him. She was fair flying.
But a it was a fun race to do...its not often I get to run and its nice to not have all the rules to be mindful of.
Sunday, July 18, 2010
Easy 10km Training
Today's training started out as a shambles. My Coach and I were to head out at 10am, but after a fun night out at a fellow walkers 60th Surprise birthday party.....well needless to say my coach was still asleep at 10am!!
So when he finally arose and said you go....I headed out at 2pm. By this time I really didn't have the heart for it so decided it would be a gentle walk for some fun and enjoyment. Plus I wanted to take it easy on my calf and test it over the 10km distance. So today I decided to drive down to Anzac Park and head out along Rocks Road. This is a really pretty walk as you follow the sea the whole way, the only down fall is the heavy traffic and the much tooting and cat calling.
The day was beautiful, hardly any cloud or wind...in fact it was actually quite hot, so hot that when I made it to KFC at Tahuna (the turn around point) I stopped for a drink at the fountain and took my long sleeve top off (something I never do as I feel the cold terribly) So with my head phones blaring rock music, sea gulls calling and the waves splashing against the walls I was walking on...I happily walked back to my car....making a small detour down Atkinson street to help make up the distance. The funnest site on my walk was a lady that was much more happier than I was to be out.....she was dancing along Rocks Road....and I mean DANCING....high kicks and hip shacking and arms rocking.....was the funniest site!!
So I was very pleased to finish up in 1:02:47
Rocks Road 10km by kyisis at Garmin Connect - Details
I thought I would include some photos - I have not taken these, I have borrowed them from others. :0)
This shows the Haulashore Island and the edge of Rocks Road - this section has a bad camber but you dont mind slowing down along here and looking into the rock pools or just watching the sea.
This is a view along Rocks Road showing a popular Cafe called the "boathouse" the houses here are mostly historical and are protected. This is one of the most expensive areas of nelson...even though the houses are old the view is worth every penny.
This is our famous "Fifeshire Rock" It used to have a small tree on top but a drunk youth on a dare rowed out one night and cut it down....it caused such an outrage!!
So when he finally arose and said you go....I headed out at 2pm. By this time I really didn't have the heart for it so decided it would be a gentle walk for some fun and enjoyment. Plus I wanted to take it easy on my calf and test it over the 10km distance. So today I decided to drive down to Anzac Park and head out along Rocks Road. This is a really pretty walk as you follow the sea the whole way, the only down fall is the heavy traffic and the much tooting and cat calling.
The day was beautiful, hardly any cloud or wind...in fact it was actually quite hot, so hot that when I made it to KFC at Tahuna (the turn around point) I stopped for a drink at the fountain and took my long sleeve top off (something I never do as I feel the cold terribly) So with my head phones blaring rock music, sea gulls calling and the waves splashing against the walls I was walking on...I happily walked back to my car....making a small detour down Atkinson street to help make up the distance. The funnest site on my walk was a lady that was much more happier than I was to be out.....she was dancing along Rocks Road....and I mean DANCING....high kicks and hip shacking and arms rocking.....was the funniest site!!
So I was very pleased to finish up in 1:02:47
Rocks Road 10km by kyisis at Garmin Connect - Details
I thought I would include some photos - I have not taken these, I have borrowed them from others. :0)
This shows the Haulashore Island and the edge of Rocks Road - this section has a bad camber but you dont mind slowing down along here and looking into the rock pools or just watching the sea.
This is a view along Rocks Road showing a popular Cafe called the "boathouse" the houses here are mostly historical and are protected. This is one of the most expensive areas of nelson...even though the houses are old the view is worth every penny.
This is our famous "Fifeshire Rock" It used to have a small tree on top but a drunk youth on a dare rowed out one night and cut it down....it caused such an outrage!!
Sunday, July 11, 2010
Dovedale Hill Climb 11.1km
It was the perfect day for this race. It was not like last year....where it was torrential rain. Instead, it was a frosty but nice sunny day.
I drove out to Wakefield, which is about a half hour drive and met up with everyone at the car park. I have not done this race before and I honestly thought it was an up and back race. I was curious when I saw groups of people disappearing in their cars but all returning in just one car. It was about now I was told that it was a one way race and that most were either running back or catching a lift. So I quickly found myself a seat in a van for the return journey. I was not sure if my calf would hold up and to be honest I had not even thought about the uphill part and how much that would put pressure on it.
The walkers headed over to the start line. Walkers always start 30mins a head of the runners. We started off at 2pm and I zipped away from the start line too quickly so after 500m I had to reign myself in and make sure I had some gas in the tank for the up hill grind. The course was well marked with Km markers and I was finding my GPS was beeping 20mt after the markers. (I have found out that the markers were perfect, so my km splits are out) I was pretty much sticking to 6min kms for the first 6km as this was fairly flat with a gentle roll over country roads. At about the 3km mark I noticed that Wendy didnt seem to be pulling away from me like the other weekend. I was sure she was just cruising too but I did start noting her time as she passed each km marker and I was only 1 min behind her. We stayed like this until the 9km marker.
As we went from tarmac to gravel it was at the base of the hill. The frost was heavy on the ground and the road frozen. My feet were skidding and slipping so badly that I had to walk in the deep gravel to get traction. My main problem was the camber of the road. As we were walking on the right hand side so we walked into the traffic the cambers on the dirt/gravel road falls sharply to the right....it is my right calf that is hurting. So as you can imagine by the time I made it to the 9km mark..my calf was burning. It was too steep to really racewalk so I was doing a mix of power walk and racewalk. From the 6 km mark we climbed from 150m to 340m .. it was pretty hard going and my lungs knew it.
I was very pleased to see all my km splits under 7km but I have learnt now to use the manual splits on these races and not trust the gps so much. The actual distance of this race was 11.1km not the 11.03 that my watch has said. But 71:21 is a fine time and I am very happy with it. Wendy pulled away after the 9km marker and bet me in a time of 69.36 (click the title to go to the Waimea Site for results)
So it was head for home and curl up with an ice bag for the night. Which did help but its time to get this looked at. So I am off to my coach's partner for her to work her magic on it. She does massage therapy etc...
BellGrove Hill 11 km by kyisis at Garmin Connect - Details
This is a photo I have found of the road leading up to the Dovedale Hill. It is really lovely country side. The road rolls along like this then dips down for the start of the hill.
I drove out to Wakefield, which is about a half hour drive and met up with everyone at the car park. I have not done this race before and I honestly thought it was an up and back race. I was curious when I saw groups of people disappearing in their cars but all returning in just one car. It was about now I was told that it was a one way race and that most were either running back or catching a lift. So I quickly found myself a seat in a van for the return journey. I was not sure if my calf would hold up and to be honest I had not even thought about the uphill part and how much that would put pressure on it.
The walkers headed over to the start line. Walkers always start 30mins a head of the runners. We started off at 2pm and I zipped away from the start line too quickly so after 500m I had to reign myself in and make sure I had some gas in the tank for the up hill grind. The course was well marked with Km markers and I was finding my GPS was beeping 20mt after the markers. (I have found out that the markers were perfect, so my km splits are out) I was pretty much sticking to 6min kms for the first 6km as this was fairly flat with a gentle roll over country roads. At about the 3km mark I noticed that Wendy didnt seem to be pulling away from me like the other weekend. I was sure she was just cruising too but I did start noting her time as she passed each km marker and I was only 1 min behind her. We stayed like this until the 9km marker.
As we went from tarmac to gravel it was at the base of the hill. The frost was heavy on the ground and the road frozen. My feet were skidding and slipping so badly that I had to walk in the deep gravel to get traction. My main problem was the camber of the road. As we were walking on the right hand side so we walked into the traffic the cambers on the dirt/gravel road falls sharply to the right....it is my right calf that is hurting. So as you can imagine by the time I made it to the 9km mark..my calf was burning. It was too steep to really racewalk so I was doing a mix of power walk and racewalk. From the 6 km mark we climbed from 150m to 340m .. it was pretty hard going and my lungs knew it.
I was very pleased to see all my km splits under 7km but I have learnt now to use the manual splits on these races and not trust the gps so much. The actual distance of this race was 11.1km not the 11.03 that my watch has said. But 71:21 is a fine time and I am very happy with it. Wendy pulled away after the 9km marker and bet me in a time of 69.36 (click the title to go to the Waimea Site for results)
So it was head for home and curl up with an ice bag for the night. Which did help but its time to get this looked at. So I am off to my coach's partner for her to work her magic on it. She does massage therapy etc...
BellGrove Hill 11 km by kyisis at Garmin Connect - Details
This is a photo I have found of the road leading up to the Dovedale Hill. It is really lovely country side. The road rolls along like this then dips down for the start of the hill.
Sunday, July 04, 2010
Swan Trophy by kyisis at Garmin Connect - Details
The Swan Trophy is a race held yearly but the local Athletics Club. It is 10kms and caters for runners and walkers. Today they even put on a 5km for the newbies.
As per the Club rules, walkers start 30mins before the runners. So we were to all line up at 2.30pm. There was only a small group of us today, about 15 I think (results are not up yet) with about 5 race-walkers in that group. The day was a cool calm day. Bit of wind here and there and when the sun went down behind the hill it got very cold very quickly. I opted to keep my long sleeve top on and wished I hadn't. lol
So we started off. I was not here to race, it was a training walk for me and to see how my calf/Achilles held up. Wendy and her father bolted from the start and Pete and I ambled off after them. I was feeling really good and was testing out the new style and was very surprised to pass the first km in 5:51 as I had not intended on being that fast. I said to Pete that he could head off as I was going to reign it in a little as I had not walked 10km in a few months and didn't want to shatter myself to fast. Plus its up hill the whole way up. (69 metre gain over the 5kms) I was happily ticking along at just under 6km pace and I caught up with Wendy's dad, Roger. We stayed together for about a km and then I decided to pass him. It was a little hard climb and my time had dropped a little (4km mark) but it was just here that I smacked my toe on a rock that was sticking out of the tarmac. I thought I had broken it and I nearly fell. Lucky for me I righted myself as Roger would have walked clean over the top of me haha, but he did get past me again. So that slowed me down pretty quickly dropping to 6.30 for the next Km. The turn always looks so good as you know on this course that its pretty much down hill from here. I had a pretty good walk back down but had run out of gas and honestly felt like I was flogging my self the whole way. I stumbled again on the uneven ground which set my toe off and it throbbed the whole way back. I passed Roger again and stayed in front to the finish. I was pleased with my time as I was quicker than my training pace set for that day and on the whole my fittness was not too bad. I was not breathing too hard at anytime. My coach still feels I am dehydrated and that is why I run out of gas half way through a race.....he is probably right as I know I don't drink enough water at the best of times.
I cant believe that two years ago I did a 58:20 on that same course....but it was just after I got back from the Oceania Masters so was still on my peak. So being only a couple of minutes of my best time during my lay off is not too bad.
I am not sure of the finishing times of the others. Wendy's time was 57:?? and Pete I think 58 or 59
For those interested here are is my data from my GPS...on an interesting note....this would be the first race my watch actually got the km marks as marked and the distance perfect. So I must have walked on the line they mapped out.
Swan Trophy by kyisis at Garmin Connect - Details
As per the Club rules, walkers start 30mins before the runners. So we were to all line up at 2.30pm. There was only a small group of us today, about 15 I think (results are not up yet) with about 5 race-walkers in that group. The day was a cool calm day. Bit of wind here and there and when the sun went down behind the hill it got very cold very quickly. I opted to keep my long sleeve top on and wished I hadn't. lol
So we started off. I was not here to race, it was a training walk for me and to see how my calf/Achilles held up. Wendy and her father bolted from the start and Pete and I ambled off after them. I was feeling really good and was testing out the new style and was very surprised to pass the first km in 5:51 as I had not intended on being that fast. I said to Pete that he could head off as I was going to reign it in a little as I had not walked 10km in a few months and didn't want to shatter myself to fast. Plus its up hill the whole way up. (69 metre gain over the 5kms) I was happily ticking along at just under 6km pace and I caught up with Wendy's dad, Roger. We stayed together for about a km and then I decided to pass him. It was a little hard climb and my time had dropped a little (4km mark) but it was just here that I smacked my toe on a rock that was sticking out of the tarmac. I thought I had broken it and I nearly fell. Lucky for me I righted myself as Roger would have walked clean over the top of me haha, but he did get past me again. So that slowed me down pretty quickly dropping to 6.30 for the next Km. The turn always looks so good as you know on this course that its pretty much down hill from here. I had a pretty good walk back down but had run out of gas and honestly felt like I was flogging my self the whole way. I stumbled again on the uneven ground which set my toe off and it throbbed the whole way back. I passed Roger again and stayed in front to the finish. I was pleased with my time as I was quicker than my training pace set for that day and on the whole my fittness was not too bad. I was not breathing too hard at anytime. My coach still feels I am dehydrated and that is why I run out of gas half way through a race.....he is probably right as I know I don't drink enough water at the best of times.
I cant believe that two years ago I did a 58:20 on that same course....but it was just after I got back from the Oceania Masters so was still on my peak. So being only a couple of minutes of my best time during my lay off is not too bad.
I am not sure of the finishing times of the others. Wendy's time was 57:?? and Pete I think 58 or 59
For those interested here are is my data from my GPS...on an interesting note....this would be the first race my watch actually got the km marks as marked and the distance perfect. So I must have walked on the line they mapped out.
Swan Trophy by kyisis at Garmin Connect - Details
Wednesday, June 30, 2010
The Treadmill
This is the treadmill that we ended up buying. Its the Nordic T12 and its a huge beast of a machine. It is much longer and has a bigger motor, so it can handle long periods on it. We needed a longer belt as I am just under 6 foot and my husband is 6 foot 4...so with our long strides when running we tend to hit the front and the drop off at the back. But this belt is 150cm so there is NO chance of that happening.
The first day of getting it set up I was so excited to have a work out. I decided I would do 5km and seeing as my pace for an out door work out was at 6:09 min/km I figured I would easily be able to do that on the treadmill. I was very soon to discover that it was not actually that easy. I first noticed that I felt like I was walking much faster than I do but the speed was set quite slow....took me about 10mins to be brave enough to crank it up to 10km per hour (6min/km pace) all in all I did my 5km and took 31:04 mins but I was totally had it. My legs felt like jelly!! I figured that.....when you walk "out doors" your pace fluctuates constantly and yes you might walk 1 km in 6 mins but you probably did it in small surges. So when on a treadmill there are no rests and surges....its that pace constantly.
So it has been decided that I am to alternate my treadmill walks and out door walks, just so that I dont become to accustomed to the treadmill.
The next day I went out for an out door walk and by the time I had gone 4km from home my archiles and lower calf on my right leg were hurting .. so I turned around and slowly made my way home. So Monday was my rest day and was spent with leg up and ice. Its now Weds and its still aching. I am hoping to try a very slow treadmill walk Thursday night.
Sunday, June 20, 2010
Race Walk Pace Workout
Tonight I went to the track to do a short sharp pace workout. My goal was to stick to 2:20 per lap. This was my race pace for 10km (giving me 5min 50 per km) It has been a couple of months since I have walked consistently at this pace and was not so sure I could keep it up.
My hubby came down to be the official video-er! I said to him to just film me at random times so that I dont know when I am being filmed. Best way to check on style as you do tend to be more strict if you know you are being filmed. What I have found from tonight's filming is that I am not getting my toes up high enough nor am I pushing off properly yet. My coach is thinking of having me shorten my stride but quicken my turn over ... thus propel me forward quicker. The only trouble is due to me being quite tall a short stride can look rather awkward....but we both agree that I still dont see to have the racewalk "roll"....but it is coming and I didnt feel as stiff tonight as I have done.
Monday, June 07, 2010
My Racewalking Style
I have had quite a layoff and am just starting to get back into it again. So my style today is a little more stiff than I normally have...plus I thought I was much more hippy but this shows me I am still not moving enough in my hips.
I have been told I have a very militant style (1940's) which is very stiff through the shoulders. Unfortunately for me.....its the exact same style my coach has, so we can see how I have come about in adapting it.
So now I have the decision of .. do I work with this or do I try and change it.
I watch the younger walkers at NZ Nationals, they are all ex runners and walk with a very smooth and fluid style, with a definite body twist - shoulders coming forward and back for the drive...not just the arms pumping. Is this a better way?
I guess I shall wait and see what my coach says about it....but I welcome any feed back from any walkers that can offer advice to me.
Sunday, May 23, 2010
Fashion Island 10k - 2010
After racing back to back for nearly two months my coach finally gave me a month off. In that time I was to jog, bike, swim or do nothing. Anything but race-walk. He wanted me to have a complete break and wind down. Oh how I needed that!!!
In this month lay off I have started a new job (new hours too) and have taken up my Legal Executive Course, so I study for two hours every night as well. So needles to say my training has consisted off 3 x 5km jogs and 1 x 10km jog. So when I saw the Waimea 10km series I was all kinds of excited as I love 10km races. The only problem being I have not walked for nearly 6 weeks and still have 1 more week until I am meant to start up again.
So I have decided to do the series just as training walks and not actually race them.
So the race.............Well I have to take my hat off to the orginisers of that course, it would have to be one of the worst courses to walk that I have ever walked....it was more up hill than down. But the weather stayed dry but cool. Its just coming into our winter so temps were a little chilly for us...long sleeves (but not long pants....heaven forbid you wear long pants while race walking here!!)
We started off heading up hill and we weaved our way around some back streets of Nelson.....at a guess 800m until we reached the top and turned to head back down, then we turned and went back up again....we had one nice long flat section only to be faced with a steeper hill to climb up. I have not learnt the knack of race walking up a hill nor coming down. I always feel I am going to slip over when I pick up pace coming down. The lead female walker (Wendy) was already 500m out front..as expected...she takes full advantage of the down hills having a perfect technique and can really pick up some speed. I got to the 5km turn in 32.00 which I felt was ok considering the hills and that I was just cruising. My lungs were holding out and I was not breathing too hard. The weird pain in my side had come back and was nagging me a little.
I was having a good wee battle with Bevan (a rec walker) he would catch me on the hills and then I would pull away on the flats. Facing the hills on the way back was not much fun and I was out of steam and struggling. So just the desire to finish and not let Bevan beat me was my motivation. I know that there was a good battle going on behind me with Stephen (our coach), Ross and Sharon. It is always fun to cheer all the walkers on at the finish. Usually everyone is smiling and laughing but today everyone looked shattered and all were well pleased to have finished.
The results for the first three walkers were:
Wendy Healey W 59.12
Peter Hague W 62.27
Nyle Sunderland W 63.38
and this should be a link to my garmin details for splits and a map of the course...
Waimea 10km series - Fashion Is by kyisis at Garmin Connect - Details
But the coolest thing of the whole day, was not the race but a present that was given to one of the walkers. Pete - who wants to run a marathon next year and is going to run not walk. We call him SOF (sly ol fox, silly ol fool...) and we tease him lots as he always walks past you saying "are we there yet.....or...its only me..." Well Yvonne and John came up with the most awesome idea and made up a special shirt for him to wear as Marathon coach and team leader. Its red and on the front it says "Caution - slow moving vehicle" and on the back it has an old man in running gear with a zimmer frame with "ARE WE THERE YET!" across the top. I cant wait for the training to begin and see him in it.
In this month lay off I have started a new job (new hours too) and have taken up my Legal Executive Course, so I study for two hours every night as well. So needles to say my training has consisted off 3 x 5km jogs and 1 x 10km jog. So when I saw the Waimea 10km series I was all kinds of excited as I love 10km races. The only problem being I have not walked for nearly 6 weeks and still have 1 more week until I am meant to start up again.
So I have decided to do the series just as training walks and not actually race them.
So the race.............Well I have to take my hat off to the orginisers of that course, it would have to be one of the worst courses to walk that I have ever walked....it was more up hill than down. But the weather stayed dry but cool. Its just coming into our winter so temps were a little chilly for us...long sleeves (but not long pants....heaven forbid you wear long pants while race walking here!!)
We started off heading up hill and we weaved our way around some back streets of Nelson.....at a guess 800m until we reached the top and turned to head back down, then we turned and went back up again....we had one nice long flat section only to be faced with a steeper hill to climb up. I have not learnt the knack of race walking up a hill nor coming down. I always feel I am going to slip over when I pick up pace coming down. The lead female walker (Wendy) was already 500m out front..as expected...she takes full advantage of the down hills having a perfect technique and can really pick up some speed. I got to the 5km turn in 32.00 which I felt was ok considering the hills and that I was just cruising. My lungs were holding out and I was not breathing too hard. The weird pain in my side had come back and was nagging me a little.
I was having a good wee battle with Bevan (a rec walker) he would catch me on the hills and then I would pull away on the flats. Facing the hills on the way back was not much fun and I was out of steam and struggling. So just the desire to finish and not let Bevan beat me was my motivation. I know that there was a good battle going on behind me with Stephen (our coach), Ross and Sharon. It is always fun to cheer all the walkers on at the finish. Usually everyone is smiling and laughing but today everyone looked shattered and all were well pleased to have finished.
The results for the first three walkers were:
Wendy Healey W 59.12
Peter Hague W 62.27
Nyle Sunderland W 63.38
and this should be a link to my garmin details for splits and a map of the course...
Waimea 10km series - Fashion Is by kyisis at Garmin Connect - Details
But the coolest thing of the whole day, was not the race but a present that was given to one of the walkers. Pete - who wants to run a marathon next year and is going to run not walk. We call him SOF (sly ol fox, silly ol fool...) and we tease him lots as he always walks past you saying "are we there yet.....or...its only me..." Well Yvonne and John came up with the most awesome idea and made up a special shirt for him to wear as Marathon coach and team leader. Its red and on the front it says "Caution - slow moving vehicle" and on the back it has an old man in running gear with a zimmer frame with "ARE WE THERE YET!" across the top. I cant wait for the training to begin and see him in it.
Wednesday, May 12, 2010
Nelson Shoe Clinic Half Marathon - 2010
Before I knew it the Nelson Shoe Clinic Half Marathon had rolled around and I was so not ready. With all the racing I have been doing over the last month, it has made it very difficult to train properly for it. My coach suggested that we rely on my base fitness to pull me through as the other events I was competing in had more merit to them as they were judged and most were national events.
Unfortunately for me I suffered a migraine the day before the start of the race. (Mine always last 3 days) I was not feeling confident about this race at all and a number of times thought of pulling out at the last minute.
The day dawned to a nice clear sky. Well thats a plus. Hubby drove me down and was going to hang around after we started as he was running the quarter and started 45mins after us. All the walkers and 3 hour plus runners lined up at the start line. Beside me was a lady in a hand crank bike and I looked down and thought..."Wow, that is true persistence and never give up spirit"
Above is the start as in the Nelson Mail. I didn't expect to lead out from the very start but that is how it panned out and it remained that way for the entire race.
I did a comfortable 5km (29:25) and then took note as I passed the half way mark in 63:20....I was really pleased with that as it was faster than when I had walked the quarter last year. I must admit to not liking this course and when you turn at the 10.55km mark it nearly brings you to tears that you have to go back out and do another lap. Yes its flat and supposedly easy but it is BORING!!! and being out the front made it even more so...I had no one to chase or to push away from. About the 15 km mark I hit my wall. My hips were aching and my legs felt like lead. I couldn't see my closest rival behind me and did slow down a little. I had met up with the slow walkers in the quarter and some of the runners from the half and it was frustrating me that they were all over the path making it so hard to pass.
Here I am rounding the bend at the 18km mark. It was here that I gave my self a real telling off and told myself to harden up and just move it as it was only 3 km to go. My times on my GPS show that it worked and I was back under 6min K's again.
I am always thrilled to see the finish line in this race and whipping down the km straight passing the runners was a joy!!! 2:10:31 is my official time and it is a PB for me and I have since found out it is a course record.
I am now on a two week break.........which has slipped into a 3 week break due to illness. I have started jogging to improve my fittness. Will slowly introduce the racewalking again soon...but for now I am enjoying the break.
Unfortunately for me I suffered a migraine the day before the start of the race. (Mine always last 3 days) I was not feeling confident about this race at all and a number of times thought of pulling out at the last minute.
The day dawned to a nice clear sky. Well thats a plus. Hubby drove me down and was going to hang around after we started as he was running the quarter and started 45mins after us. All the walkers and 3 hour plus runners lined up at the start line. Beside me was a lady in a hand crank bike and I looked down and thought..."Wow, that is true persistence and never give up spirit"
Above is the start as in the Nelson Mail. I didn't expect to lead out from the very start but that is how it panned out and it remained that way for the entire race.
I did a comfortable 5km (29:25) and then took note as I passed the half way mark in 63:20....I was really pleased with that as it was faster than when I had walked the quarter last year. I must admit to not liking this course and when you turn at the 10.55km mark it nearly brings you to tears that you have to go back out and do another lap. Yes its flat and supposedly easy but it is BORING!!! and being out the front made it even more so...I had no one to chase or to push away from. About the 15 km mark I hit my wall. My hips were aching and my legs felt like lead. I couldn't see my closest rival behind me and did slow down a little. I had met up with the slow walkers in the quarter and some of the runners from the half and it was frustrating me that they were all over the path making it so hard to pass.
Here I am rounding the bend at the 18km mark. It was here that I gave my self a real telling off and told myself to harden up and just move it as it was only 3 km to go. My times on my GPS show that it worked and I was back under 6min K's again.
I am always thrilled to see the finish line in this race and whipping down the km straight passing the runners was a joy!!! 2:10:31 is my official time and it is a PB for me and I have since found out it is a course record.
I am now on a two week break.........which has slipped into a 3 week break due to illness. I have started jogging to improve my fittness. Will slowly introduce the racewalking again soon...but for now I am enjoying the break.
Monday, April 19, 2010
FRANK APLIN ONE HOUR RACEWALK
This was another race held in Christchurch. The third in a row for me.
This time I was so pleased that my hubby could come. He has been to all of the One Hour Track walks and is my lap scorer. We also decided to make a trip of it and so I said that he could plan something fun for Sunday after the race.
We headed off for Christchurch on Saturday afternoon and arrived later that night. Found our motel and then headed off to get food. Decided on Robbies (after waiting for ever for service and then the same per meal, I wont be going to another)
Woke up Sunday morning and had some weetbix for breakfast and then we headed off to the track. Kate was starting early as she was going to try and qualify for the commonwealth games and needed to walk 20km in under 1hour 39min. I wanted to be there for the start of her race and also to watch as she has the most amazing graceful style. We were to all start an hour after to her and with us on the track it was to help her pick up the pace towards the end when she would be getting tired.
There were 8 walkers competing in the one hour walk and we lined up for the start. We were told that they would blast the horn 1 min before the hour and then again at the hour mark. We were then to stop and a runner would come and put a disk down so we could then move on and warm down. The gun goes off and we are racing off in a flurry of feet. I had my race plan of sticking to 2min 20 laps but my first lap was 2.13 then 2.17 and then I settled into 2.19 for the first 5km. I slowly caught up to the walker just a head of me and as I passed her she picked up and sat on my heel which helped to keep me on my pace as I had slowed to 2.21. It was about then that I saw Kate pull out. I felt so badly for her as I know how hard she had been pushing but with stomach cramps and dropping pace it was just not worth finishing and she made the right call to drop out.
I passed the water station and new I needed to drink but didnt want to give up my spot to the walker behind me, so I pushed on but I could feel an odd pain high on my right side (mid rib cage) slowly coming on. By the 8km mark I made the call to grab a drink.....Wrong Decision.....the cup was FULL to brim and ended up going up my nose, I threw the cup to my left on to the inside grass and promptly covered the young girl following with water and got a red card for bent knee. GREAT!! then within 100mt the pain hit. I felt like I had been stabbed, I couldn't breath and I couldn't stand up straight. I knew I had to keep going but all I could think to do was slow right down and keep legal. It took me a full lap to regain control of my breathing and slowly righten myself. 2.38 was that lap, then 2.28 then 2.24 as I was nearing the end of the race, I thought..come on get it together and did try to pick up the pace but as soon as I powered on the pain came back. So my only choice was to sit at 2.24 and finish.
I walked 10.187km and it earned me a Silver. I was so pleased to have still managed to walk that distance. The gold distance for my age group was 10.7 km and that will be my goal for next year and also by doing that distance it will automatically gain me the 10km track walk NZ Record for my age group. So that's my long term goal.
Here are the results :-
CANTERBURY RACEWALKERS ASSOCIATION
FRANK APLIN ONE HOUR RACEWALK
Results
1st Rozie Robinson 11.6km Frank Aplin Trophy Gold
2nd Courtney Ruske 10.2km Gold
3rd Nyle Sunderland 10.1km Silver
4th Ben Meikle 9.4km
5th Rowena Meikle 8.4km
6th Jenny Meikle 8.3km
7th Ann Henderson 7.9km Silver
Kate Newitt DNF
Daniel Lord DNF
Phillip Meikle DNF
20 Minute Walk
1st Jonathan Lord 3.3km Henderson Trophy
2nd Sarah Meikle 2.8km
3rd Charlotte Coard 2.6km DQ’d
Our Sunday post race fun day was spent at Hamner Springs Hot Pools. We went and had a yummy lunch then played mini golf (yes shane bet me...by LOTS..) and then we went and soaked in the hot pools for a couple of hours. It was so nice and relaxing that neither of us wanted to leave.
This time I was so pleased that my hubby could come. He has been to all of the One Hour Track walks and is my lap scorer. We also decided to make a trip of it and so I said that he could plan something fun for Sunday after the race.
We headed off for Christchurch on Saturday afternoon and arrived later that night. Found our motel and then headed off to get food. Decided on Robbies (after waiting for ever for service and then the same per meal, I wont be going to another)
Woke up Sunday morning and had some weetbix for breakfast and then we headed off to the track. Kate was starting early as she was going to try and qualify for the commonwealth games and needed to walk 20km in under 1hour 39min. I wanted to be there for the start of her race and also to watch as she has the most amazing graceful style. We were to all start an hour after to her and with us on the track it was to help her pick up the pace towards the end when she would be getting tired.
There were 8 walkers competing in the one hour walk and we lined up for the start. We were told that they would blast the horn 1 min before the hour and then again at the hour mark. We were then to stop and a runner would come and put a disk down so we could then move on and warm down. The gun goes off and we are racing off in a flurry of feet. I had my race plan of sticking to 2min 20 laps but my first lap was 2.13 then 2.17 and then I settled into 2.19 for the first 5km. I slowly caught up to the walker just a head of me and as I passed her she picked up and sat on my heel which helped to keep me on my pace as I had slowed to 2.21. It was about then that I saw Kate pull out. I felt so badly for her as I know how hard she had been pushing but with stomach cramps and dropping pace it was just not worth finishing and she made the right call to drop out.
I passed the water station and new I needed to drink but didnt want to give up my spot to the walker behind me, so I pushed on but I could feel an odd pain high on my right side (mid rib cage) slowly coming on. By the 8km mark I made the call to grab a drink.....Wrong Decision.....the cup was FULL to brim and ended up going up my nose, I threw the cup to my left on to the inside grass and promptly covered the young girl following with water and got a red card for bent knee. GREAT!! then within 100mt the pain hit. I felt like I had been stabbed, I couldn't breath and I couldn't stand up straight. I knew I had to keep going but all I could think to do was slow right down and keep legal. It took me a full lap to regain control of my breathing and slowly righten myself. 2.38 was that lap, then 2.28 then 2.24 as I was nearing the end of the race, I thought..come on get it together and did try to pick up the pace but as soon as I powered on the pain came back. So my only choice was to sit at 2.24 and finish.
I walked 10.187km and it earned me a Silver. I was so pleased to have still managed to walk that distance. The gold distance for my age group was 10.7 km and that will be my goal for next year and also by doing that distance it will automatically gain me the 10km track walk NZ Record for my age group. So that's my long term goal.
Here are the results :-
CANTERBURY RACEWALKERS ASSOCIATION
FRANK APLIN ONE HOUR RACEWALK
Results
1st Rozie Robinson 11.6km Frank Aplin Trophy Gold
2nd Courtney Ruske 10.2km Gold
3rd Nyle Sunderland 10.1km Silver
4th Ben Meikle 9.4km
5th Rowena Meikle 8.4km
6th Jenny Meikle 8.3km
7th Ann Henderson 7.9km Silver
Kate Newitt DNF
Daniel Lord DNF
Phillip Meikle DNF
20 Minute Walk
1st Jonathan Lord 3.3km Henderson Trophy
2nd Sarah Meikle 2.8km
3rd Charlotte Coard 2.6km DQ’d
Our Sunday post race fun day was spent at Hamner Springs Hot Pools. We went and had a yummy lunch then played mini golf (yes shane bet me...by LOTS..) and then we went and soaked in the hot pools for a couple of hours. It was so nice and relaxing that neither of us wanted to leave.
Thursday, April 08, 2010
NZ Masters Champs 2010 - 10km Road Walk
Sunday morning....Daylight savings too.....We turned our clocks back an hour before going to bed. Which I did on my cell phone and then set my alarm for 6.30am...what I didn't know was that Telecom (my service provider) also puts your time back... so my alarm went off and I woke everyone up and we all got up and went to get food when someone mentioned that by their watch it was only 5.30am.....hmmmmmm well its lucky I am blonde ............ my name was mud by all and YES well headed back to bed grumbling as we went.
When we woke up at the right time, it was drizzling and rather cold. I was not happy about this as I don't race well in the cold. In fact I race badly in the cold, my feet go numb and I cant get warm. We packed up all our stuff and headed off to the road walk (same course as the 20km from the week before) I was feeling ok and hoping to do better than 59:19 (which was my 10km split from the 20km walk)
I stripped off my tracksuit and went out to warm up. It was getting colder and colder and I was not sure that I would stay warm enough to race in a tank top. With 5mins to spare I made the call to quickly put on a long sleeve top. The only one I had brought was a Lycra Heat Weave (used for hot days NOT cold and one I had never raced in before) I just hoped the long sleeves would protect me from the cold.
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We all lined up for the start (all shivering) and we were off. I took lead for the first km and then Eric (in the yellow to my right) slowly pulled away from me. I did try to follow but its not a pace that I can keep up for long distance...YET....my coach (in white between me and eric) stayed behind and each lap I passed him would tell me to catch Eric, keep my head up, push hard, keep going......yep racing with your coach behind you is...PRESSURE!! lol... but I did need the push and yes it did help me.
My two worst legs were km 6 & 8.....by now my mind was giving up. My body hurt and I was feeling race weary!! I couldn't focus on the now and kept thinking of my next race in two weeks. Its funny how your mind wanders during a race and how long it takes you to realise that it has. On the 8th km it was as I turned for my last two km loop that I snapped out of it and gave my self a swift kick and telling off.
I gave chase to Eric and did gain some ground on him...not enough to bet him but enough to gain my self some pride. As I rounded the cone that marked my 9th km....I knew it was only going to hurt for 5 more mins...the rain was starting and it was time to bring it home. I dug in and pushed hard and managed a new personal best for 10km of 58:42
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Split Time
1 0:05:45
2 0:05:50
3 0:05:47
4 0:05:53
5 0:05:53
6 0:05:57
7 0:05:55
8 0:06:00
9 0:05:51
10 0:05:46
Summary 0:58:42
So again I was first female, 2nd overall and 1st in my age group. Plus NO MARKS on the board and NO WARNINGS!!! yaya
Once my coach had finished we zipped back to the park to collect our Gold Medals. Showered and then hit the road for the long drive home.
All in all, it has been my best season yet. I have made huge gains in time and distance. I have one year to focus on Sacramento now and I am sure I will improve by the same margins again.
When we woke up at the right time, it was drizzling and rather cold. I was not happy about this as I don't race well in the cold. In fact I race badly in the cold, my feet go numb and I cant get warm. We packed up all our stuff and headed off to the road walk (same course as the 20km from the week before) I was feeling ok and hoping to do better than 59:19 (which was my 10km split from the 20km walk)
I stripped off my tracksuit and went out to warm up. It was getting colder and colder and I was not sure that I would stay warm enough to race in a tank top. With 5mins to spare I made the call to quickly put on a long sleeve top. The only one I had brought was a Lycra Heat Weave (used for hot days NOT cold and one I had never raced in before) I just hoped the long sleeves would protect me from the cold.
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We all lined up for the start (all shivering) and we were off. I took lead for the first km and then Eric (in the yellow to my right) slowly pulled away from me. I did try to follow but its not a pace that I can keep up for long distance...YET....my coach (in white between me and eric) stayed behind and each lap I passed him would tell me to catch Eric, keep my head up, push hard, keep going......yep racing with your coach behind you is...PRESSURE!! lol... but I did need the push and yes it did help me.
My two worst legs were km 6 & 8.....by now my mind was giving up. My body hurt and I was feeling race weary!! I couldn't focus on the now and kept thinking of my next race in two weeks. Its funny how your mind wanders during a race and how long it takes you to realise that it has. On the 8th km it was as I turned for my last two km loop that I snapped out of it and gave my self a swift kick and telling off.
I gave chase to Eric and did gain some ground on him...not enough to bet him but enough to gain my self some pride. As I rounded the cone that marked my 9th km....I knew it was only going to hurt for 5 more mins...the rain was starting and it was time to bring it home. I dug in and pushed hard and managed a new personal best for 10km of 58:42
.jpg)
Split Time
1 0:05:45
2 0:05:50
3 0:05:47
4 0:05:53
5 0:05:53
6 0:05:57
7 0:05:55
8 0:06:00
9 0:05:51
10 0:05:46
Summary 0:58:42
So again I was first female, 2nd overall and 1st in my age group. Plus NO MARKS on the board and NO WARNINGS!!! yaya
Once my coach had finished we zipped back to the park to collect our Gold Medals. Showered and then hit the road for the long drive home.
All in all, it has been my best season yet. I have made huge gains in time and distance. I have one year to focus on Sacramento now and I am sure I will improve by the same margins again.
NZ Masters Champs 2010 - 3000 m
2nd weekend in a row - NZ Masters Championships 2010
My coach and I traveled down to Christchurch on Friday morning. It was a 5 hour drive and very uneventful. Easter traffic was out with vengeance and we opted for the get there in one piece speed.
We arrived into Christchurch at 2pm and went direct to the camping ground we were staying at. Got our cabin and unpacked. Our first race was at 4.30pm so we zipped off to the track with 40mins to warm up. I was feeling a little nervous as I really wanted to post a good time again and prove that the weekend before track time was not a fluke. Plus my coach had said to me to not be disappointed if my times were down but to remember that I had just done a hard 20km only 4 days ago...
We all lined up at the start (for masters events they put both men and women out together in all the age groups) The gun went off and I was thrilled to see a male walker zip off out to the front, so I sat in behind him. He slowly pulled away from me so I settled into my pace and tried to stay consistent per lap. As I rounded the 7th lap I calculated that I was a little off pace so I picked it up for the last 200 meters. I finished in a time of 16:34 only 2 seconds off last weeks time. I was thrilled. My body had felt so tired and heavy and I was sure I was way off my time. I was first female, 2nd overall and first in my age group winning me the Gold for this race.
The cool thing was to finish and then watch my coach finish and win a gold also for being first in his age group.
.jpg)
My coach and I traveled down to Christchurch on Friday morning. It was a 5 hour drive and very uneventful. Easter traffic was out with vengeance and we opted for the get there in one piece speed.
We arrived into Christchurch at 2pm and went direct to the camping ground we were staying at. Got our cabin and unpacked. Our first race was at 4.30pm so we zipped off to the track with 40mins to warm up. I was feeling a little nervous as I really wanted to post a good time again and prove that the weekend before track time was not a fluke. Plus my coach had said to me to not be disappointed if my times were down but to remember that I had just done a hard 20km only 4 days ago...
We all lined up at the start (for masters events they put both men and women out together in all the age groups) The gun went off and I was thrilled to see a male walker zip off out to the front, so I sat in behind him. He slowly pulled away from me so I settled into my pace and tried to stay consistent per lap. As I rounded the 7th lap I calculated that I was a little off pace so I picked it up for the last 200 meters. I finished in a time of 16:34 only 2 seconds off last weeks time. I was thrilled. My body had felt so tired and heavy and I was sure I was way off my time. I was first female, 2nd overall and first in my age group winning me the Gold for this race.
The cool thing was to finish and then watch my coach finish and win a gold also for being first in his age group.
.jpg)
Sunday, March 28, 2010
20km Road Walk NZ Nationals
I was buzzing all day on Friday after my awesome result at the track. The only silly thing I did was head back to the motel and curl up crossed legged on the bed and watch movies for a couple of hours.....cause when I jumped up to go to the loo ... as I straightened my leg, it cramped!! and cramped really bad! So on Saturday I got a lift to the track and got a massage to help.
My coached decided that after my fantastic results he really should be there on Sunday to help cheer me on and encourage me for another PB. He arrived at the motel unit 10pm Saturday night and we discussed tactics etc. My time I was aiming for was 2hours 2mins (but he did calculate that with my 28sec pb it worked out to be a 3min pb over the 20km)
I set my alarm for 4am so that I could get up and grab a piece of toast and then head back to bed for a couple more hours of sleep. 6.30am and my alarm goes off and I sneek out of the room (I was sharing with other girls who were competing that day too) I got dressed and my coach picked me up and we headed off to find the venue. I was guttered to see it was raining and really hoped it would clear soon. Thankfully it did by the time we got to the Bottle Forest.
The course was a 1 km out and back on a sealed forest road. Had a bad camber half way along on one of the bends and a really tight turn at the end. But all in all it was an ok course. The only disappointment of the whole event was .... NO toilet. They said there would be a porta loo but it didn't turn up and the only toilets were 600m away and a pain to get too.
We all lined up at the start and the starter explained the race rules and then just like that .. we are off. Kate started out with an explosive pace with Rosie hard on her heel. (Kate was hoping to qualify for the Commonwealth today) I decided to stick to our plan and race my own race. My first 5km was 29:05 and then my 10km time was 59:19....I was much faster than we had planned for. I was going great and then I hit my wall.....on the 15 & 16 km....my leg went due to the camber and I really struggled to keep my style going. I had one mark on the board now and thankfully my coach said all the right things and got me focused again. It was on the 17th km that I realised I had gained on Alana and started chasing her...each km brought be closer and closer. Before I knew it I was on my last Km and I realised I was heading for a 2hour time and was kicking myself for losing ground earlier. But I pushed hard and headed for home crossing the line in 2 hours....and 8 seconds.
I had just done a 3min 12 sec PB in just 3 months!!!! and it was just as my coach had predicted. I am just so excited and what an awesome end to the season.
Next weekend is Easter Weekend and I will head back to Christchurch for the NZ Masters and hopefully defend my two titles and win golds.
My coached decided that after my fantastic results he really should be there on Sunday to help cheer me on and encourage me for another PB. He arrived at the motel unit 10pm Saturday night and we discussed tactics etc. My time I was aiming for was 2hours 2mins (but he did calculate that with my 28sec pb it worked out to be a 3min pb over the 20km)
I set my alarm for 4am so that I could get up and grab a piece of toast and then head back to bed for a couple more hours of sleep. 6.30am and my alarm goes off and I sneek out of the room (I was sharing with other girls who were competing that day too) I got dressed and my coach picked me up and we headed off to find the venue. I was guttered to see it was raining and really hoped it would clear soon. Thankfully it did by the time we got to the Bottle Forest.
The course was a 1 km out and back on a sealed forest road. Had a bad camber half way along on one of the bends and a really tight turn at the end. But all in all it was an ok course. The only disappointment of the whole event was .... NO toilet. They said there would be a porta loo but it didn't turn up and the only toilets were 600m away and a pain to get too.
We all lined up at the start and the starter explained the race rules and then just like that .. we are off. Kate started out with an explosive pace with Rosie hard on her heel. (Kate was hoping to qualify for the Commonwealth today) I decided to stick to our plan and race my own race. My first 5km was 29:05 and then my 10km time was 59:19....I was much faster than we had planned for. I was going great and then I hit my wall.....on the 15 & 16 km....my leg went due to the camber and I really struggled to keep my style going. I had one mark on the board now and thankfully my coach said all the right things and got me focused again. It was on the 17th km that I realised I had gained on Alana and started chasing her...each km brought be closer and closer. Before I knew it I was on my last Km and I realised I was heading for a 2hour time and was kicking myself for losing ground earlier. But I pushed hard and headed for home crossing the line in 2 hours....and 8 seconds.
I had just done a 3min 12 sec PB in just 3 months!!!! and it was just as my coach had predicted. I am just so excited and what an awesome end to the season.
Next weekend is Easter Weekend and I will head back to Christchurch for the NZ Masters and hopefully defend my two titles and win golds.
Friday, March 26, 2010
NZ Nationals 3000m
What a journey down to get to the NZ Nationals. Ok...it was only from Nelson to Christchurch (approx 4.5 hours in a car) But it felt like a road trip from when I was a teenager.
I got picked up at 8.35am in the Sunshine Coach (a mini van sponsored by sports Tasman) The Tasman coach Greg was at the wheel and I decided to sit down the back. We journey round Nelson picking up more and more kids. One of them I will affectionately call Man Mountain.....this lad was tall and solid (his calf's are the size of my thighs) So seeing how big he was I decided to take over the order that we were all sitting. I put two other bigger lads in the back and him in the back isle seat. Then the next seat could only fit 1 person as the front bench seat was broken and reclined so that it touched the next seat. So Josie, Me and another lad sat in the broken seat. In the front was Greg and two other lads.
By 9am we were off. We stopped every two hours to let everyone stretch. By the first two hours my back was killing me and so to the lad beside me...every bump the seat would bounce and rock. It was like traveling in a bulky recliner chair. It was during one of these stops that I found that the seat base had snapped off the main attachment to the van.....eeekkk.....so greg will get that looked at once we get back. OMG....I forgot, I have to travel back on Sunday night yet......ugh!!!
So we make it CHCH by 3pm, load in the motel rooms. I am sharing with 3 other girls and they are really awesome. I was worried I would really feel like an old nana but they are either really good at making me feel ok or I am in their eyes...ok. We got dropped off at the Palms to go shopping at the supermarket, so I brought what I thought would last me 3 nights and to my surprise the guys actually brought food....not junk food...they got lettuce and bread, veges and steak......I was very impressed and am sure their parents would be ever so proud if they knew.....
I woke up at 7am feeling great. I had a really good sleep and managed to have some breakfast too. At 9am Greg dropped two of us to the track and I went off to find the other walkers. Its so great to catch up with them all as NZ Nationals is often the only time we all get to see each other. We went out and warmed up together and chatted about records and who was trying to break what. A lovely walker from wellington was having some struggles mentally and was worried about her style and so I walked with her and tried to help her take something positive out on to the track so that she would have a great race too.
We all got called into the call room and learnt about some new overseas rules re logos showing on clothing etc. They let us away today but normally we would have to cover all logos with tape. We headed out on to the track and did some quick sprints to get out heart rates back up and then we lined up. The gun goes off and we were off. I tried to let the faster girls go but got caught up in the bunch for a wee bit so my first 200m was a bit quick @ 1 min. We settled into rhythm pretty quickly and it felt easy. It didn't take long till I was on my own......100m to the ones in front and 100m to the ones behind me....so I was not feeling pushed and didn't think I was doing so well. In the blink of an eye the bell rings for my last lap and so I dug it in and on the last 50m blasted up the back straight lapping 1 competitor to finish in.........16.32............I had to look twice and got so excited I forgot to stop my watch. When I caught my breath and the officials came to take us to the tent I had to ask for them to check my time and they confirmed yes that is my time. Its a 28 second personal best!!! OMG......I just couldn't believe it.
So I won the first medal for the Tasman team - Bronze for Senior Women.
Next race is Sunday morning - 20km on a 2km loop
So for those interested ... here are my 400m splits
2.04.69
2.12.28
2.14.25
2.14.27
2.14.28
2.14.85
2.15.65
1.???? I forgot to hit lap as I crossed the finish line for the last 200m)
Kate Newit - 1st
Alana Barber - 2nd
Nyle Sunderland - 3rd
I got picked up at 8.35am in the Sunshine Coach (a mini van sponsored by sports Tasman) The Tasman coach Greg was at the wheel and I decided to sit down the back. We journey round Nelson picking up more and more kids. One of them I will affectionately call Man Mountain.....this lad was tall and solid (his calf's are the size of my thighs) So seeing how big he was I decided to take over the order that we were all sitting. I put two other bigger lads in the back and him in the back isle seat. Then the next seat could only fit 1 person as the front bench seat was broken and reclined so that it touched the next seat. So Josie, Me and another lad sat in the broken seat. In the front was Greg and two other lads.
By 9am we were off. We stopped every two hours to let everyone stretch. By the first two hours my back was killing me and so to the lad beside me...every bump the seat would bounce and rock. It was like traveling in a bulky recliner chair. It was during one of these stops that I found that the seat base had snapped off the main attachment to the van.....eeekkk.....so greg will get that looked at once we get back. OMG....I forgot, I have to travel back on Sunday night yet......ugh!!!
So we make it CHCH by 3pm, load in the motel rooms. I am sharing with 3 other girls and they are really awesome. I was worried I would really feel like an old nana but they are either really good at making me feel ok or I am in their eyes...ok. We got dropped off at the Palms to go shopping at the supermarket, so I brought what I thought would last me 3 nights and to my surprise the guys actually brought food....not junk food...they got lettuce and bread, veges and steak......I was very impressed and am sure their parents would be ever so proud if they knew.....
I woke up at 7am feeling great. I had a really good sleep and managed to have some breakfast too. At 9am Greg dropped two of us to the track and I went off to find the other walkers. Its so great to catch up with them all as NZ Nationals is often the only time we all get to see each other. We went out and warmed up together and chatted about records and who was trying to break what. A lovely walker from wellington was having some struggles mentally and was worried about her style and so I walked with her and tried to help her take something positive out on to the track so that she would have a great race too.
We all got called into the call room and learnt about some new overseas rules re logos showing on clothing etc. They let us away today but normally we would have to cover all logos with tape. We headed out on to the track and did some quick sprints to get out heart rates back up and then we lined up. The gun goes off and we were off. I tried to let the faster girls go but got caught up in the bunch for a wee bit so my first 200m was a bit quick @ 1 min. We settled into rhythm pretty quickly and it felt easy. It didn't take long till I was on my own......100m to the ones in front and 100m to the ones behind me....so I was not feeling pushed and didn't think I was doing so well. In the blink of an eye the bell rings for my last lap and so I dug it in and on the last 50m blasted up the back straight lapping 1 competitor to finish in.........16.32............I had to look twice and got so excited I forgot to stop my watch. When I caught my breath and the officials came to take us to the tent I had to ask for them to check my time and they confirmed yes that is my time. Its a 28 second personal best!!! OMG......I just couldn't believe it.
So I won the first medal for the Tasman team - Bronze for Senior Women.
Next race is Sunday morning - 20km on a 2km loop
So for those interested ... here are my 400m splits
2.04.69
2.12.28
2.14.25
2.14.27
2.14.28
2.14.85
2.15.65
1.???? I forgot to hit lap as I crossed the finish line for the last 200m)
Kate Newit - 1st
Alana Barber - 2nd
Nyle Sunderland - 3rd
Friday, March 19, 2010
3 races in 3 weekends
Yes there has been a lacking of blogging since Buller. I didn't expect Buller to take so long to recover from. Two weeks on and my training was near zero, I was exhausted, grumpy, feeling blue and just not happy in general.
I had hit the wall...literally.
With NZ Nationals and NZ Masters looming I was feeling even more despondent. My weight jumped 3 kg and I was feeling more miserable than ever.
So, the only thing I could do was change aspects in my life that I could change. So first I handed in notice for my part time job (getting up at 4am two days in a row was just to difficult for me) Giving me back my weekends and instantly I was not longer tired and was feeling much happier. I reworked my training prog with my coach and we hit the track to see if I could still hit my training pace ... and I was thrilled to see I could. I am a little concerned for the 20km pace but all in all not too much damage has been done. I have dropped 2 of the 3 kgs gained so am feeling less stodgy and much happier.
Then yesterday I received an email from CHCH giving me the entry for a one hour track walk.....its a race I love to do.
So now I have this on my agenda -
25 - 27 march NZ Nationals (3000m track walk & 20km road walk)
2 - 4 april - NZ Masters Champs (3000m track walk & 10km road walk)
11 april - Frank Aplin 1 hour track walk
I am not quite sure how I will fit all this into my training prog as I am now tapering for the first event and with only 1 week between each event it will be hard to keep peaking for 3 weeks.
So if anyone has any advice on how to train between events I would very much appreciate it.
I had hit the wall...literally.
With NZ Nationals and NZ Masters looming I was feeling even more despondent. My weight jumped 3 kg and I was feeling more miserable than ever.
So, the only thing I could do was change aspects in my life that I could change. So first I handed in notice for my part time job (getting up at 4am two days in a row was just to difficult for me) Giving me back my weekends and instantly I was not longer tired and was feeling much happier. I reworked my training prog with my coach and we hit the track to see if I could still hit my training pace ... and I was thrilled to see I could. I am a little concerned for the 20km pace but all in all not too much damage has been done. I have dropped 2 of the 3 kgs gained so am feeling less stodgy and much happier.
Then yesterday I received an email from CHCH giving me the entry for a one hour track walk.....its a race I love to do.
So now I have this on my agenda -
25 - 27 march NZ Nationals (3000m track walk & 20km road walk)
2 - 4 april - NZ Masters Champs (3000m track walk & 10km road walk)
11 april - Frank Aplin 1 hour track walk
I am not quite sure how I will fit all this into my training prog as I am now tapering for the first event and with only 1 week between each event it will be hard to keep peaking for 3 weeks.
So if anyone has any advice on how to train between events I would very much appreciate it.
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