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

6 x 400m track

I am probably driving my poor coach to drink.  He has done his job.....written me a program....re written my program......thrown it away and tried a 3rd one.  ......  but again, I fall off the page and do something that is in next weeks slot.  

Working full time and fitting in training is proving to be more challenging than I thought.   I had not factored in driving times to and from work...how tired I would be, how sore I might be from Gym or walking.  Trying to cook dinner ..... seems totally unfair that Shane should wait until 8pm at night to eat dinner but its sooo hard to cook and then wrap it up and go out while all the time you are starving and just want to sit down and enjoy.

Anyhow...I digress....Tonight I drove from work to the track 30km but at 5pm its peak traffic and LOTS of traffic.  I was meant to do an 8 km fartlek or a 10 or 12km walk.  My body was feeling stiff and sore from the Glute blasting at the gym so the fartlek was NOT appealing.  The others at the track thought to do 400ms and so  as I noticed that was on my program for next week.....I would try that.

Paul is faster than me over short distance and so when we started he was about 10m a head of me.  I tried sooo hard to keep up but by the last 400m he was a good 20m a head and I was slowing fast.  My lungs were somewhere on the track behind me and the only fast twitch muscle in my body was cowering behind a bush near my car!!!!

here are my 400m times

1:57:2
2:01
2:02:07
2:03
2:01:7
2:04:7

heart rate was not as high as I expected it to be.  I was pushing hard and breathing hard but I had nothing to give.



6 x 400m track 

10km RWA Club Challenge

Race Walk Australia Club Challenge is a great race.  Each walker is given points as they finish.  1st place is 1 point and it goes up from there.  The idea is for a club to get the least amount of points.  We wont know where our club sits until later in the week.

I got a lift with Kay and her brother today and we headed out to the Logan Park.  I was not feeling my best today having had a terrible night with stomach cramps and general GI issues.  But I was still keen to have a crack at this and help the club out.

We started out and I got caught up at the back and so took me about 100m to get through and started.  By the 2nd lap I was really struggling, my stomach was really hurting and one of the judges helped me calling out and giving me encouragement....(he said after the race that he could clearly see I was in alot of pain and was impressed that I held it together and kept going)  So I lowered my shoulders and controlled my breathing and away I went again....pain subsided and didnt return until the 8th km.  But again I pushed through and was determined to finish.

A guy called Dean was helping a few of the younger walkers pace for their 5km and he slowed up and would wait til I was on his heel and he would then pull away to help me pick up my pace.  I did try but on his 3rd go and explained why I was struggling and so he went off ahead to finish.  As the laps were not exactly 1km we had to do 10.5 laps and they somehow missed counted a lap for me and said I still have 1.5 to go.....but lucky I had my watch.  I turned at the  10km cone and pushed back for home.  I really wanted to be a little quicker than last week but with my tummy I was not sure it was going to happen.

I was totally thrilled to finish the race in 57:57 thats a minute faster than last week.

I start my new job tomorrow so now I will be able to start working out a proper training program.  I wont be competing next weekend as Shane's Mum arrives from NZ to stay for a few days with us.

10km RWA Club Challenge 

gentle walk with Kay

Kay and I had planned to go to the track but the weather was really nasty and the thought of slogging against the wind at the track really didnt appeal to me.  So we both decided to head to the walk way an just tick along there.

It is just so nice to have company that I really didn't care what pace we did today...I just wanted to walk and enjoy.  To start with Kay jogged beside me and I could have gone much faster than I did for the first 2km but I felt comfortable and my butt was not hurting.  I somethings think that us walkers put too much pressure on ourselves to out preform each walk/workout/race and at times it can become so consuming that it becomes suffocating.  I know that I am now finally at a mindset that I am ok with a slower walk in training now as I figure....its better to be out and walking than sitting at home and not.  It is all distance on my feet.

We had no distance planned, we just went until the road changes back to two lanes and turned there.  In the end it turned out to be very close to 8km.    It was very windy and I had dressed with long compression pants and long sleeve top but after about a km I was hot and now know not to wear long pants.

total time for the walk was 52.38 for 7.91 km  avg pace 6.39 with avg heart rate 132 =  nice and gentle.

on a private note:  I have been mega distracted at the moment with many job interviews and the constant waiting for the phone to ring.  My gut feeling is that I have missed out on the Commonwealth Games role, but am still very proud to have been selected down to top 4 out of 450+ applicants.  I am away again shortly for another interview with a construction firm down in Currumban Waters.  Will mean a nice 30min drive to work each day but its a nice drive and will be a fun place to work.  The role is Accounts Payable and Payroll.   So will see if I can land this role.

gentle walk with Kay

10km Queensland Road Champs

I decided to enter the Queensland Open 10km Road Champs.  Even though I had not been out training I still figured I an walk 10km and at worst would look at it as a training walk.

Kay picked me up at 5am and we headed off towards Brisbane.  I was so glad she offered to give me a lift as I had NO IDEA of where to go.  We stopped off at Movie world to pick up Kay's brother Paul and then we were off.  It was good to catch up with the walkers again and to met some new faces.

The course was interesting.....it was up and down both sides of a wee hill.  I said to Kay that on the last couple of laps it was going to feel like a mountain.....and it did.  We all lined up for the start and then we were off.  I let the young ones take off like jack rabbits and happily settled in behind them.  By the 3rd lap one girl in front of me had pulled out - she had hurt her back.  I had no idea what position I was in the race and it was not my intention to win anything as I knew it was an open club walk and the guns would be out.

By about 8km my butt was really starting to hurt.  Not hurt as in injured ... hurt as in...muscle being used.  I tried to pick up the pace a little as I could see that I was going to be under 59mins.   Coming up the rise for the last time I dug in and tried to push up the wee rise and then sprint for the finish line.

58:58  ...  wow that was cutting it fine but I got under 59mins ... just!!!!

And the surprise of the day.  I got second!

10km Queensland Road Champs

3km fartlek

I have not been able to train for the last week due to a nasty ear infection.  It has blocked off my left ear completely leaving me totally deaf and uncoordinated.  I am back to the dr tomorrow to get it looked at again.  I decided that I would try to do a short walk around the track.  Seeing as I veer to the left when I am walking I figured that track work is probably best.

I was also meeting up with Robyn to sort out transport and details for the 10km race this Sunday in Brisbane.

I started out and first thing I found was I couldnt breath.  I was blocked up and was unable to breath through my nose.  The first km was pretty tough and I was pushing as hard as I felt I could.  My nose was running and I was coughing and spluttering like mad.  The only really good part of my walk was NO pain anywhere!!!  no hip pain, no shin pain and no IT band pain.  Its taken 2 months to settle all my aches and pains ... so for that news I was pretty pleased.

It was not my fastest walk but it was also not my slowest.  With a 10km race on Sunday I didnt want to bust my guts today and I hope that my hearing / ear comes right by Sunday.

1st km = 5:33

2nd km = 2.58 + 2.41

3rd km = 2.54 + 2.40

total time = 16.48 avg heat rate = 162

lots of room for improvement but I have to start from somewhere.

3km fartlek

9km walkway

Well one whole week with ZERO racewalking....no excuses really, busy with work, raining, lack of motivation bla bla bla but now that I am unemployed I figured that I best start back into it as I now have my days to train and try to claw some fitness back.

I just decided to head to the walkway and do 8km...not the 8km that was on my program (4 x 2km)  but I figured that at least if I do the distance its a start.  But when the 8km clicked over I was over a km from home so I just kept going til 9km.

I have had a horrid blocked ear for the last week and it played up badly this weekend (traveling up the mountain didnt really help much)  It kind puts me off my balance a little so walking was a struggle today.  I tried to keep an even pace and think I managed that ok.  My glutes started hurting at 6km so was pleased to stop at 9km.  While out walking I passed a man who was power walking and he nodded and smiled...but when I passed him a second time he waved and signaled for me to stop my watch and chat.  Turns out he is an organizer of the masters walkers here and was very keen to have me come along.  He was also in Sacramento and is heading to Brazil next.  His name was Patrick, and he has invited me to come along to the 5km races on Sundays (first sunday of each month)  So I will try to find those and go :)

Time for today was 55.20 - avg pace = 6:09 with avg hr = 147

Now I just need to find my motivation and passion again.  But for now, I think it more important to put my husband first and spend some much needed quality time with him when I can....rather than out pounding pavements on my own all the time.

9km walkway 

10km walkway

SATURDAY
10km was up for today.  I woke up and I felt shattered so decided to just enjoy the walk.  While out on my walk I realised that this has been my longest break and that my pushing myself to do training walks in times that I was last doing was only going to end in tears and injury.  Plus my coach has been trying to tell me to slow it down on longer walks to get the benefit of the endurance.

So starting with todays walk.........unless told other wise by my coach......I will stick to 80% effort while out on 10km + walks.

I took water with me this time and managed much better.  Plus it was 9am which also helped.  The walk way was super busy and it became very apparent to me that it was also a fashion parade.....FULL make up and matching outfits was the required attire!  lol

My glutes started to hurt at 8km and it was an effort to continue on for the last two kms.  They hurt in a good way ...not an injury way.  So shows that I am trying to use them.

10km time was 1:02:03 avg heart rate 149  (much better!)

10km walkway

3km fartlek - walkway

I decided it was easier to use the measured walkway near home for this workout.  Rather than drive to the track and pay $$ to use the track for such a short workout.

The track was pretty busy so I had to weave in and out of people but it didnt really hinder me too much.  There is a very slight rise along part of the walk way but I doubt it would cost me too much in seconds per km so if I keep using this walk way I can gauge if I am improving.

I was still feeling pretty tired, I am adjusting to working full time and also to the humidity here.  The first km I actually felt pretty good.  I was going as fast as I could.  I then slowed for my easy 500m but I did struggle to pick up for the next fast 500m.  I focused on using my glutes and pushing off from my toes.  The last 500m I pushed as hard as I could.

1km = 5:30:8
3:01:4 + 2:50:3 = 5:51:7
3:01:4 + 2:46:2 = 5:47:6
total time 17:10


3km fartlek - walkway

3 x 2km track

I had a gym work out last night and so woke up today feeling pretty stiff and sore.  I didn't do any legs as I knew I had a track walk tonight.

Tonight I had 3 x 2km (with 2 min rest) and I was so not feeling like doing it.  I am still adjusting to working full time and its getting pretty intense at work now.  So I was mentally tired and physically my body was pretty sore.

Again there were no walkers at the track.....not sure when they others actually go?  I started out and after two laps I knew it was going to be a tough walk.  I felt like I was walking with a brick dragging behind me.  By the time I had completed the 2nd 2km laps I was feeling really shattered and I had to really pep myself up to keep going.

I was pleased to finish this one.  I wasn't puffing but my legs just felt dead!  Avg heart rate 155

5:41:.5 + 5:45:6 = 11:27:1
5:44:1 + 5:49:0 = 11:33:1
5:46:2 + 5:48:2 = 11:24:4

3 x 2km track

10km out and back

Ok.....time to start back with training.  I had done a 5km walk last night at the Gym on the treadmill.  Mainly due to pulling something in my stomach while dragging my 30kg suitcase out of my car....so I decided to play it safe and walk on the treadmill.  Then after I did a gentle weights work out.

Today it was a 10km walk.  I started out from home and Shane joined me on the bike.  I knew it wouldnt be a fast walk and I really just wanted to check out the track that I will be using most days.  Plus to check out how far I can go.

First discovery.......while on the measured 2km path..there are water stops every 200m but once off the path..there are NONE!!!  mental note - carry water.  When we left the path way at 2.5km I found myself walking along the edge of a one way street that just went for miles.  Turns out its part of the Gold Coast Marathon course.  I got 3km out of it and it was still going dead straight ahead.  It had a few rises along the way but nothing major.  I turned at 5km and headed back.  By 6km I could feel I was starting to get into trouble as I had not drunk from any of the drink stations and I was very very dry!  I was slowing down and starting to struggle.  As I got closer to the park I sent Shane ahead to spot the first water fountain.  After that I started to come right but I only had 2km to go.

The good news was....NO pain!  yay

Time was 1:01:05 with an avg pace of 6:06 avg heart rate 154

10km out and back 

5km fartlek grifth track

We found the Griffith University track yesterday and I stopped in to do 8km on it.  Not a bad walk and I had no major pains.  Time was

Tonight I went back and did a 5km fartlek.  After the 8km last night I was feeling a tad weary but got out on the track and got to it.

First km went ok and I was pleased enough to do it in 5.24 but after that I slowed down quite a bit.  My slow 500's were bad!!!  over 3 mins...sigh but I did try hard to pick it up for my fast 500's

Total time was 28:49

Next part of my adventure is to start driving!!!!  so far shane has been wonderful and has been driving me around but it wont be long now till he is working too and I will have to fend for myself.

5km fartlek grifth track 

5km Australian Masters

I got up early to get ready for my first Australian race.  I have joined up with Australian Masters and was able to race for a medal today.  I also wanted to get there early to met up with the walkers and start to make friends.

I quickly spotted Robyn and made my way over to her and she happily introduced me to other walkers.  It will take me a while to remember everyones names but Dave was very keen that I put my hand up and actively get involved with the admin side of the club and I said I would once I was settled.

Today we had Dane and Rachel Tallent along with 5 others of the AIS as they were up this way on a training camp (I think)  it was going to be awesome to be racing along side these speedy young ones.

Race started and I just went as fast as I could with out totally gasping for air.  First km was done in 5:41 (ignore the km splits on my watch as I didnt take it off auto lap...doh)  It was a 500m out and back course in the shape of a L with 3 speed humps along the way.

The race was judged and I was told after I had a lovely fluid style.

I managed to pick up for a sprint finish as I really wanted a sub 29 min for my first step out.

total time was 28:46 ....... not my fastest but with all considering......lack of fitness and the weight gain...its not bad.

Photo of 1st and 2nd Masters 40 - 44 womens

5km Australian Masters 

8km Emerald Lake

I woke up today and my body told me I had racewalked yesterday.  My butt was sore and my back was hurting.....not in a bad way....just in away that showed me muscles had been used.

Today we started out at the entrance way so I could try to get a straight 4km out and then turn back.

Again at the same point on the walk way, my pace dropped off to 6:30min/km pace and I felt like I was walking in thick mud.  I did wonder if it had a small up hill gradient...but it seems not.  Its just me!  I kept to the same pace as the day before and hit the 6km mark at about 2 seconds slower.

I felt like a slug again .. but I decided it was better not to push it today as it was just training.  Although my heart rate says other wise..I didnt push it at all.

total time for 8km was 48.53 ..... avg heart rate 164 but max got up to 182!!! OMG!



8km Emerald Lake