10km monaco test inserts

I have had a great Easter Weekend. Sunday I had Teagan, Josh and Katie-May for the day and also my best mate from Blenheim came over to visit along with her gorgeous kiddies. So I had a full house and it was awesome! Josh spent most of the day upgrading my lap top.....yay! While Rach, Teagan and I all chatted and caught up.

By about 3pm I felt the horrid stirring around my left eye. I tried to just put it out of my mind but the aura was there........a migrane was brewing. Sure enough, by 10pm I had to take my pain meds........to my horror it was then that I discovered that I only had 2 left......GREAT!!!!

I woke up Monday morning and just lay in bed until 10am......I had to do 10km today but it is my easy week and the chance for me to try out my new inserts. I have had a sore left foot now for a couple of weeks....feels like the arch has collapsed in my foot. So I was not to fussed about my time or heart rate today.......it was just a stride out and try to adjust to the inserts.

By the end of the first km my feet were hurting, I had kicked my ankle so many times and nearly foot tripped my self TWICE.......yep this was going to be one of THOSE walks....by the 3rd km I couldnt feel my migrane any more so the endorphins had kicked in (which they can often do) but I was still struggling with the inserts. They changed my foot placement so much that my left foot felt like I was landing with a flat foot and my right foot was coming off the ground in such an odd angle that it shot the foot directly into my other foot. I tried a burst of speed, but it felt like I was wearing steel cap work boots and I just couldnt get anything to work right.

It had been raining for the last two days and I had expected it to rain this morning but instead the cloud lifted to a fog and then it got really muggy. I stopped breifly at the 5km mark to take my long sleeve top off and tie it around my waist. Wow, 5km in 31:37.....oh well back home now.

So I turned and headed back home. My left foot started hurting more and more......it was getting hot under foot. Where the rise was built up in my insert was right on the spot my foot hurt so each step had me pushing down onto it. I am really not sure if I will get used to these, and the Dr told me these were the softer ones....they felt pretty hard to me.

So total time was 1:05:19

10km monaco test inserts

5km Nelson Mail - Atawahi

I so wanted to do a good time today. Its my first chance of actually trying out race pace in a race rather than bursts or 1km reps on the track. Could I sustain a fast pace for more than 1 or 2 km.....I was not so sure.

Today I woke up and did all the things I normally do before a race. I had two bits of toast for breakfast and then made a good strong coffee about an hour before the race. I am not used of eating prior to racing and so even though this was a mid afternoon race, I choose not to eat again. If I was going to push hard that last thing I wanted was to start feeling sick part way through.

Turns out the 5km walkers were to start with the 10km runners at 3pm so I arrived early but it was nice to chat to everyone and to watch the 10km walkers head off. We lined up at 3pm and off we went. I trailed the 10km runners with one runner that sat behind me until I turned at the 2.5km. I train on this walkway most days so I know it well. The one section that I dont like is the 250m just prior to the turn and then back.....this is a section of road that is uneven, narrow footpath and an odd camber to the road.

I was breathing hard as I turned to head back. This was going to be the hard part as I had no runners to try and catch and no one chasing me from behind. So it was grit my teeth and hammer it home. I am trying hard not to look at my watch so I had no idea of my time at this stage, I had decided I wouldn't look until I had 1km to go. I would be so rapt if I managed a very low 28min. I crossed the road (thanks to the volunteers controlling the traffic) then I looked at my watch and quickly tried to add 6mins to the time.......yep I was on track for a 28......I dug deep and pushed hard. I was breathing hard and just starting to struggle, I crossed over the rail line and new it was only 300m to go. Today I found my top gear and hit it for the last 300m (I know this as for the last km my heart rate was over 170) As I came down to the finish I got the thumbs up from Pete who was time controller (he knew I wanted 28mins) I so hope I get a pb today...how cool would that be. I crossed the line and stopped my watch ..... I had to look twice to check the time and even went back to Pete and asked what was the official time....it was 1 sec different to mine.

It was a PB alright..........by just over a minute!!!! I actually officially did 27:16 avg heart rate was 160......yep I was really giving it my all.

I am just so so rapt......thats my best every and I cant believe I finally got it!!!

5km Nelson Mail - Atawahi

16km stuck in first gear!

Since my track workout on Tuesday I have been struck down with a runny nose. A really runny nose!!!!! I tried to waitress tuesday night but spent more time out the back setting meals up rather than taking them out as I just couldn't go a minute with out blowing my nose. I get this often after hard exercise and I had assumed this is what I had. I have NO other symtoms that could point it to being a virus or a cold. Day 3 of this and my nose is just red raw and it is finally starting to ease up. But I feel physically drained today. I spent all morning fighting off sleep. I just felt so fatigued. I had 16km to do today and I was happy enough to head out and do that. I had planned to keep my heart rate at 140 and just tick along. I have a race tomorrow that I am really hoping to do a very good time so also didnt want to wipe myself out too much in this walk.

I headed up on to the walk way and started off up the road. By the time the first km clicked over I knew I was in trouble. I felt as if someone had pulled my clutch out and left me with only 1st gear!!!!! I just couldn't get any rhythm going or any speed. Even down the hill on my 2nd km is painfully slow to what my normal time is. As I was continuing on my walk I was thinking of turning back at 5km.....but I got to 5km and thought ... no Coach will be cross...keep going....so on I went and the slower I got. I felt like my battery was slowly draining and by 10km I was actually concerned that I would even make it home. I couldn't even get my heart rate up. By now the back of my left knee was sore and also my left quad.....I had already figured out that it was due to me walking too slow and not getting my stride right. I got to the walkway that heads up over the motor way and to Beatsons road and just walked normally up it and carried on my slow way home.

All I could think about was how embarrassing this is going to be if this happens when I am over in Melbourne or in Sacramento. I could feel a little dark cloud brewing above me and can even picture the wee lightening bolts that kept zapping from out of it. No matter how hard I tried to think positive the little black cloud would envelop me again. I can only hope that a good night sleep will see me right and I will be back to my normal self and have a great race tomorrow.

When I got home and spoke to shane about how I was feeling - he suggested that as I have been taking hay-fever tablets to dry up my nose that perhaps what ever is in them has also not helped, plus the stuff I have been squirting up my nose....my stationary tubes are blocked (making my ears squeak and pop when I blow my nose) so they effect balance....so he feels I am being too hard on my self and that I just need to park up and get a good nights sleep. (gotta love that man!)

so total time was 1:44:11 avg pace 6:30 avg h/r 129

16km out and back - Monaco

7 x 1km track

this was tough!!!!

I went down to the track and again unlocked all the rails. This time I had company with a runner doing 1km reps and our top sprinter doing 200m reps. Temp was nice ... about 12degs ... it was sunny so I was still comfortable in my short sleeve top and shorts.

The first km I felt good and strong but I had forgotten to set my watch from auto lap to manual, so the 1st km rang out early and I pressed lap as I crossed the line. Oh gosh that was way to fast......its going to make the rest very hard. I rested for 2 mins and in that time I reset my watch so it would read right. the next one was just as fast but it was starting to get harder now. On the 3rd km the council guys drove across the track and started spreading fertiliser across the grass and made lots of dust. I struggled a little with the dust as I was breathing hard now. I could feel my self getting slower and slower on each km. A couple of my 2min recoveries were a little longer just out of curtousy to the other runners on the track coming through to finish or pass over the start/finish.

I did feel great once this walk was done. It had been tough and I was pushing hard to get the most out of it. I know that I really pushed by body as during the warm down lap I started to sneeze and then my nose started running .... ( and has not stopped!!!) I suffer from this all the time and it drives me bonkers!!!! but there is little I can do to stop it or ease it. I have to work tonight too.... I just hope I can get to tissues quickly.

So here are my 1km splits as the watch data is not the easiest to follow.

1st km - 5:14

2nd km - 5:13

3rd km - 5:18

4th km - 5:21

5th km - 5:29

6h km - 5:29

7th km - 5:27

7 x 1km track

10km out and back atawhai 10min

Todays walk ended up 27 seconds slower than last week but I did have a pretty strong head wind to punch back into .... so in truth I am happy with it.

I was meant to have done 2 x 10min bursts of race pace.......and I guess its sort of meant to be done with one in the first 5km and the second in the last 5km BUT...as soon as I started out I knew that there was little chance that I could walk at 5:50 pace on the way home. So I figured it was better to do both in the first 5km......my coach might disagree with that but its done now.

We had a good dumping of snow up on the outter ranges and so with the wind today there was a good wind chill in the air, so I decided to wear my long skin pants and a long sleeve top. Within the first 2km it was the wrong thing and I was over heating. I got to the 5km turn point and stopped briefly to take my top off and wrap it around my waist. I noted it was 29:27 for the 5km.......nice.....I had enjoyed a nice tail wind on the way out and now knew I was faced with punching into it all the way home. UGH!!!

I tried hard to keep up my pace but it was all I could do to maintain 6km pace. I still managed to get back for a total time of 59:45 avg heart rate is 144

10km out and back atawhai 10min

NZ Masters Uniform

I have had a few people ask me what the NZ Masters uniform looks like.  So I dug it out and got a couple of shots taken.

On viewing these....gosh I really need to get some sun on my tummy!!!!!  and oh.....do I actually post this.....but until now I would never ever dared to bare my tummy but after loosing a couple more kgs I am very very slowly warming to the idea.

I like the little crop top (I wore this in Townsville for the Oceania Masters - only cause no one knew me so I didn't care what they thought) but if it is likely to get very warm in Sacramento then it would be better for me to wear the crop top.

So as promised here are the photos of my NZ Masters uniform choices.

This has NEW ZEALAND in white across the back.

there is a small silver fern on the shoulder strap on the left.  

20km out and back - monaco

20km today. Its a perfect day for a walk. Sunny, calm and mild temp of 14degs......

I had got up and read Tammy's blog and was on such a high for her. She had just completed a half marathon and had achieved a pb too!!! I headed out the door and struck out on my 20km. I was feeling good and not too tired. I suddenly realised that I had forgotten to take my iron tablets....for the last couple of weeks.....bugger..mental note to self .... set alarm on cell phone to remind you to take them!!!....... anyhow.....I was most surprised to see I had completed my first km in 6:17....I would think that is my fastest yet. I turned at the end of the track and zoomed down Beatson's Road. I reached the 5km mark in 29:27 and was pleased with that. I didnt take a drink with me today as I figured I would get a drink at the water tower. Well that didnt turn out how I planned. As I came up to the tower I noted it had been blocked off and that a new path had been made to divert around it. I decided to push on but that I would jump the fence when I came back as i really needed a drink. I got out to the 10km turn in 60:07 and stopped briefly to adjust my clothing and then I turned and started the journey home.

I spent the next couple of km's pondering my up coming races, thinking how I will try to get some sponsorship, wondering how Maryanne was getting on with her 50km race today and Sarah who was to be racing an hour race. But I was most pleased for my friend Tammy, I knew she needed a really good boost and today she well and truly got it.

Before I knew it I was back at the water tower. So I stopped my watch and found a gap in the fence....zipped in got a drink and zipped back out again. The new path that they have made is really steep. The is no way I could race walk up it.....it might only be 5 mtres long but it was a short sharp rise. It will be a shock for those doing the half marathon in a couple of weeks as I think the changes may shorten the course....only by 2 or 3 metres but still......for those that are very serious about distance etc....that is 2 or 3 metres too much. Plus that rise is going to feel like a mountain second time over it. It will be tough enough for me doing it just once.

I was really pleased to pass through the 15km mark in 1:30:44, hmmmm if I didnt have the 2km of rise to go back up I felt I would have got a 2hour 20km today....I almost spun around then and continued the 5km on the flat......BUT.... I am not meant to be worrying about time and pace for my long walks.......heart rate is more important!!!! so I carried on and headed up the hill and on to the walkway back to home.

I still managed to get home in my fastest time yet for training on that course or just 20km training full stop. 2:02:01 with an avg heart rate of 145

I felt really good about this walk.

20km out and back - monaco

12km kickdown - atawhai

I woke up this morning at 5:30am and made hubby breakfast before he went off to work for the day. It was pouring with rain so I figured I would head back to bed and get some extra sleep. 9am I was woken with knocking at the door and it was a lovely surprise to see my daughter standing there. She had popped in for a quick visit. It was still pouring out side....ugh....this is not looking good.

I had a very quick chat to my coach.....thought briefly about doing the walk on the treadmill and pretty much canned that idea as so as I voiced it. Plus reading my friend Tammy's blog and seeing she did most of her walk and it was snowing......a bit of rain was not really going to hurt me that much. So I sucked it up and got changed.

I drove down to Atawhai and sat in the car looking out at the rain. It was pouring hard and was starting to get cold. I put my jacket on and set out.

Today was to be a kick down. So my aim was for 4 kicks and I was aiming for these paces:- 6:05, 6:00, 5:55 & 5:50......but this didn't quite work out today. I felt great when I started out but by 4km I was wet and cold and struggling to get some speed going. I turned at 6km and headed back. The rain was starting to ease and I was starting to warm up a little too much. I was pleased to see the last 2 kicks were pretty much the time that I had wanted.

Total time for the 12km is 1:11:10 for an avg pace of 5:55 and avg heart rate of 145

12km kickdown - atawhai

3km, 2km & 4 x 500m

I must have been going fast as I was sure fast driving home........or so the police officer told when he pulled me over and gave me a ticket for $120!!!!!!!!!! going 66km/hr in a 50km zone............BUMMER!

This was a tough session.  After having the stomach issues on my 10km walk I discussed what I should do with my coach and he suggested I swap my 12km kick down for this track session.  Both of them were going to be tough but I liked the fact that I get to stop after 3km for a moment and also if I was to end up in pain again, my car was right there and I could just leave.

I got to the track and all the construction workers were all there again...more this time!! but the roof is on the stadium and the track now has a fence around it.  But lanes 1 & 2 had been blocked off, they had pulled the rails out over the track and locked them........................lucky for me I have the master key!!!!  so I walked around the track and unlocked each of the 8 rails that protrude out over lanes 1 & 2.  Sneaky ay...lol

So after a couple of laps to warm up I decided to just get on with it.  First thing I did was as I passed over my 1st km I hit stop not lap....doh!....so I waited until I had completed a full lap before hitting start again.  So my first 3km is separate (below) so that I could still work out what time I completed the 3km in - as I can use the time I started and stopped to work it out, plus I was doing an avg of 2:10 per lap.  The first 3km went well and I was not too tired and had not pushed too hard.  I took a 3min rest (this is on the second lot of data and is how I started it)  I couldnt remember if I was to have a 3min rest or 4min rest.....but after 3mins I was feeling ok so started in on the 2km.

The first half of this I felt great and the pace was nice and strong...again not pushing too hard....but it didnt take long til I was starting to feel tired and the last km on this set I was working hard to keep a steady pace going.

Now I just had the 4 x 500m.......I can never work out where the 500m marks are on our track...there are so many different coloured lines and marks around the curves that I usually end up guessing....so who knows...one may have been 10m short and another 10m longer??? lol  But by the 2nd one of these I was really feeling it.  I was tired.  My legs were dead and I was struggling.

All in all I am really pleased with my times.  They are nothing earth shattering but they are good for me.

I have worked out the times and will list them below as the watch data is a bit odd to figure out.  (NOTE: now that I am home I see that my recoveries were too short.)

3km = 16:24  (5:25, 5:27, 5:32)
3 min recovery  (should have been 4 mins)
2km = 11:01 (5:26, 5:35)
2 min recovery (should have been 3 mins)
500m - 2:39
1 min recovery (should have been 2 mins)
500m - 2:42
1 min recovery (should have been 2 mins)
500m - 2:40
1 min recovery (should have been 2 mins)
500m - 2:46

My heart rate sat around the 160 mark for most of the fast stuff and dropped pretty quickly between each rest.

3km on track (missing one lap) 

2km & 4 x 500m

10km out and back atawahi

Its a lovely day. Nice warm and sunny. Todays walk was to be 10km with 2 x 10min burst of 20km race pace.

I picked the Atawahi Walkway for this one as it is the flattest walk that I have available to me. I started out and decided to to do the first 10min burst straight away. First thing I noticed was how tired my legs were feeling. My body felt heavy and tired. I warmed up after the first km and my pace picked up a bit too. I kept pushing along and happily eased up alittle after the 3km mark. Walking along the 4km segment there are a couple of wee rises in the walkway....nothing much just about 1.5m in height but they feel steep when you are tired. I walked the second rise and felt a familiar pain start in my stomach. It has been a long time since I have had a bout of my gastro problem during a walk and it was unsettling to feel it gurgle now. As I came up to the 5km turn point, I had a few more sharp pains but then right as I turned the pain really set in. I had to stop and fast! I was doubled over (pretending to stretch) and all I could do was wait for the cramps to pass so that I could stand straight again. They passed and I set off back towards the car. Could I make the 5km back? I almost pulled the pin on the whole walk but I still also had to walk the 5km back....better I get back faster than slower. I was having waves of cramps and again had to stop at the 7km mark. I kept reassuring my self that I would be ok...its just 3km to go. I tried to pick up the pace when I was feeling ok and I think I just managed to get about 8 mins of race pace. I could see the 10km stop point ahead of me and just pushed through the cramps I was getting. I hit my watch and kept going till I got to my car. I got my car key off my shoe and quickly got in and sat down. Oh it felt so good to have my knees up. When I get these pains its all I can do but just lay in a fetal position unitl they pass. The cramps are mid belly button and are caused from pockets of air being trapped as my inside twist up. It normally goes away after a few hours and today was no different. I got home curled up on the couch and up loaded this. with in a couple hours it had passed and I was feeling much better. Why do I continue to walk when I am in pain........cause if that was a race there is no way I would stop, so if I can walk through it in training...then I know I can walk through it in a race.

So time for today is 59:17 with avg heart rate of 148 (2 bursts of race pace - 1&2km and again at 6&7km)

10km out and back atawahi

20km out and back - monaco

I really didnt want to go out and do this. I wanted to stay in bed and sleep in....... so I compromised..... I slept in til 9am and then got up an went out.

I have had a runny nose for the last couple of days - a common thing I get when I really push myself. But when I woke up I had a sore throat too...I sort of hoped it was just from snoring during the night .... lol....turns out it was. Its ok now.

As I went to head up onto the track I saw my old training partner jogging up the road. He stopped by and we had a good quick catch up. Then he continued up the road and I onto the track. The only thing with bumping into Pete, was to remind me how lonely it is when you train on your own all the time. ok there are some benefits to being on your own...... you do go at your own pace and dont feel held up or that you are holding up another. It also hardens you mentally. But there are days when just having someone there ... to help when you get tired and to chat to when you are just cruising, is just sooo nice an comforting.

Any how..... I set out and had decided to just take it easy today. I was not feeling overly energetic and I was to try hard to keep my heart rate in check. Before I knew it 5km had come and gone in 29:47 and then 10km in 1:00:34 and I figured then I had gone out a bit to quick. A couple of times I caught myself picking up the pace and I would have to ease up and slow down.....then I would slow down too much and have to pick up again. I reached the base of Beatson Road and realised then that I had completed a fairly quick walk and so was happy to just walk up. Part of me was wanting to get a good time and the lazy part of me thought oh pox on it......the pox on it won over and I just walked slowly. I reached the top of Beatsons and knew it was just one km to home and it was mostly on the downhill part of the walk way.....so I pushed hard and headed for home.

I was pleasantly surprised to see my time was a little quicker than last week. I feel I am definitely improving and am very curious to see what I capable of in a race.

Total time 2:03:25 - avg heart rate 144 - avg pace 6:10

20km out and back - monaco

10km Fartlek - atawhai walkway

OMFG!!!!! I am sorry but there is just no other way to explain this or express this walk!!!!!!

I dread my fartleks and kickdowns......cause I know how hard they are and how much they hurt. But funny thing, after you finish you are on such a high that you wonder why you dreaded it so much. Today was one of those days.

I had decided that I would try something different - instead of using one of my out and back 10km courses, that I would try to find a short 500m stretch and just go up and down on that. I picked the atawhai walkway for two reasons. 1st - its nice and almost flat and 2nd - no houses, road crossings or people. I feel sort of silly going up and down on a little stretch and having people stare at me wondering what on earth I am doing.

I waited until 10am so my breakfast could settle and so that it would warm up a little. Its a beautiful sunny day with NO breeze and about 15 degs. Perfect. I started out on the walk way and got my 1st km fast out of the way, I then continued up the walkway for 500m and turned....I used this 500m for my up and backs as it was nice and smooth, flat with no rail way crossing or road crossing. I was feeling pretty good and did my first km in 5:20. Wow, this might actually be a quick one. I turned and returned back for the recovery. I found that it made the walk go very quick and actually almost made it easier....as you were only ever thinking of the next 500m and focusing on that. I got to 5km in 28:12 and started wondering if I had gone out way to fast and could I continue at this pace. I did notice I was starting to slow up a little. My recoveries were getting 1 or 2 seconds slower each time.

I had the company of a Council worker how was riding a big mower. He was mowing along the edge of the walkway and he starting racing me in the big mower each time he saw me coming back at speed. He joked that it was unfair that I was still beating him and I was only walking. But I am sure he was finding it very entertaining. He came up when I finished and said he would have been carted away in an ambulance if he had tried to do half of what I was doing.

Any way.......with each up and back I would count it down......3 more to go ... 2 more to go..... and then it was the famous "last one"........we all know that "last one" feeling.....the sense of relief its almost over, achievement that you have done it and that moment when you let yourself calculate what your finish time just "might" be. Well that's what I do. I gave it my all on the last 500m......my legs were tired, my lungs were tight and my thoat burning from breathing so hard. But I so wanted a good result for today. Well I got it.......................I stopped my watch and let out a huge "OMFG!!!!! yahooooo" did a little happy dance ......

My time was 57:11..........................a pb for 10km by a MINUTE!!!!!!! Thank god tomorrow is a rest day!!! yayayayaya happy dance and high five!!!

heres my data all recorded in 500m segments......my recoveries were all around the 3:04 mark....... which is good. Avg heart rate 155 max heart rate 176!

10km Fartlek - atawhai walkway

15km out and back - monaco

Was so not in the mood for my walk today. I knew I had to do it but mentally I would have been happier to curl up with a book.

It was overcast and I expected it to rain at any time. So I dug out my long compression pants and put my long sleeve top back on. It didnt take long before I was pretty toasty and started regretting putting the long pants on. The further out I got the better my mood started to be. It was a bit breezy around Manaco but I was pleased that my foot was not hurting and I was feeling pretty ok, body wise. I still felt like I was ticking along really slowly today and expected to be much slower than Tuesdays walk. So was pleasantly surprised when I was pretty much exactly the same time.

Total time 1:34:00 avg pace 6:16 avg heart rate 141

15km out and back - monaco

15km out and back - monaco

Its COLD......well its cold to me. We had a pretty good storm go through-with thunder and lightening and so it brought with it our first really brisk and chilly morning. It was raining pretty steady all morning and was cold. At work I have a small wee office and I was frozen. I even got the wee blow heater out and cranked that up. By lunch time it had stopped raining but I still had NO feeling in my hands and the tips of my fingers were blue!!!! But as I start to have a wee complain at my first cold day I think of my mate Tammy and her heading out into snow!!!! I quickly shut up.

I came home and got changed. Rain or not I was going out......thankfully the rain did stop but I still choose to wear along sleeve top. As I started out it was in the shadow of the hill and the shock of breathing in cold air had me coughing. By 3km I was finally starting to warm up, my fingers were getting some feeling back and my toes didnt feel so frozen. It didnt take long till the sun started to shine again and it got much warmer. It sort of went from 10 degs to 14 degs.

After the treadmill yesterday I decided to do some foot P/T exercises to try and get some more movement into my feet. There is so much scar tissue at the base of my toes that I really just dont know if it will ever get movement. I didnt do too much......just a couple of toe lifts and then sitting on my toes. My foot felt great last night and today at work but during the walk, it started to hurt. It got more and more painful as I went on. I was trying to leave my left foot behind me for longer, but that ended up aggravating my foot. So about the 12 km I gave up and just walked. Focusing on my hips and getting them moving. I ended up just power walking up Beatsons Road as I was tired and my foot was quite sore.

It was a good walk and a lesson to me to harden up alittle....that it is going to get much colder and I will still have to get out and walk.

total time for today was 1:33:57 (avg pace of 6:15 and avg h/r 139)

15km out and back - monaco

10km Treadmill

today I was to do 10km with 2 x 10min burst of race pace but...........when I got home from work the weather set in.  It was pouring and very gusty.  I got changed and opened up the front door to have rain get blown into the lounge.....I struggled to shut the door turned to hubby and we both said "treadmill"

Ugh.....10km on the treadmill was not my "ideal" but it beats getting totally soaked and blown around.

Just as I had started my walk I suddenly thought I should start up my GPS as it can still read my heart rate and I can click off the kms.  So I called out to hubby and he got it going for me but this was about 7mins after I had started.  So as in photo below, I did 10km in 59:16 and I have noted my kms as per my watch below.  Avg heart rate was 151

This was harder than I thought it was going to be.  I quickly worked out the 10.5km worked out to 5.44 per km so for my 10min bursts I set the treadmill speed to that and for the rest I had it on 10km.

1 - 6.20
2 - 6.10
3 - 5.44
4 - 5.44
5 - 5.54
6 - 6.00
7 - 6.00
8 - 5.44
9 - 5.53
10 - 6.06

http://connect.garmin.com/activity/77125864

20km out and back - monaco

Yesterday I had a short gym workout - I learned from my last one so kept it simple this time.

I did one leg deadlifts, air squats, hip hikes, glute press, leg raises, curls, tricep kickbacks and lateral raises.

Then we decided to have a naughty tea and ordered fish n chips.........neither of us expecting it to be as huge as it was. Our two bits of fish each filled our plates, they were HUGE!!! but very yummy. (I ended up pulling most of the batter off mine as it was a little too greasy for me) It was pretty much the equivalent of all the food I had eaten in the last week. But I managed to eat it all like a greedy little gannet that I am....lol....but man was I FULL after.....lucky I had my stretchy fat pants on ...hahahaha

So I woke this morning feeling slightly out of sorts. It was the end of daylight savings so our clocks went back an hour. I got up and decided to make a really strong half cup coffee to drink before going out. (Not something that I have ever done but hubby suggested it) Well, I dont know if it was the coffee......the extra fat from tea or the couple of kg's lost during the week............but my walk felt GREAT!!!! and its not very often you will hear anyone saying they enjoyed a 20km walk.

I was a little worried about my left foot. My Peroneal Tendon is hurting again, and I was massaging it last night to try to ease the pain in my foot. When I started out it did hurt for the first 3km and then after that if just felt hot...but not sore. My coach had asked that I use my heart rate as my pace guide and that in the mid 140's would be a really good spot. This was easier said than done. I got into a nice rhythm that felt good and figured that I would stick with it but my heart rate was too low (then I realised I was on the slight down hill) so I kept going but then it went too high. In the end I figured if I am feeling good and strong, I am not breathing hard and the heart rate was showing 150....so I decided to stick with what I was doing.

I stopped at each 5km to take a drink which I was had tucked in my back pocket, but I cant drink from the bottle on the move, more of it ends up my nose!! When I turned at the 10km and was heading for home, I was thinking how good this was feeling. I was thinking that had this walk been totally on the flat I probably could have ended up with a close 2hour training walk. I am now feeling much more confident that I will get my sub 2 hour this year!!

I really hope its when I am in Melbourne as I will be racing on my Dad's birthday and he will be there to see me race for the first time. It would be totally awesome to podium finish in this race but more important to me is to get that sub 2 hour.

So even with coming back up Beatson Road and over the over pass I did a really good time of 2:03:54 with an avg heart rate of 145.

So I am very rapt with that but am currently sitting with ice on my foot. Now that the walk is over my foot is throbbing! Might need hubby to get his thumbs into my calf later.

20km out and back

8km out and back - Atawhai

After being unwell for the last 4 days I really wanted to go out today and have a good walk. I was not sure how I would fare as I was still not eating and still feeling very nauseous.

The weather was perfect. Overcast, no wind and mild temp. I started out and quickly settled into a good rhythm. My tummy was holding out well and I checked my time as the watch chirped at the 1km - 5.50 - hmmm so I decided that I would try to push on this walk and see what I get back. Now again, after telling my self the whole way down to the walk - to change my data recording back to 1km laps - I forgot again!!!!! so the data is in 2.5 blocks. But those like me that prefers to see 1km reps I have worked out what mine were.

So while I was feeling good I pushed. I was breathing quite hard, not gasping but definitely feeling the pick up of the pace. Funny thing, I reached 5km in a faster time than I did the other night in the 5km race......go figure.

As I was on the homeward stretch I felt a grumble in my stomach......I remember telling my self to hold it together. By the 3.5km mark I had the awful urge........we have all experienced it - the OMG I need the toilet NOW!!! urge. All I could do was hold on and try and make it back. I broke out in a cold sweat and the cramps were awful. Obviously what ever bug I had experienced had worked its way down past my stomach and was now threatening to cause me great discomfort.

1km to go. I was really struggling now, I new I was on target for a really good time but it was getting difficult to racewalk . (in my data under the player you can see my heart rate spike up and stay at 170 and my speed go totally erratic for the last km, shows how distressed I had become)

I dont think I have ever been so pleased to finish a walk. I looked at my watch.............looked again.............and let out a very loud "wahoooo"

total time for the 8km is 46:23

1km - 5:50

2km - 5:50

3km - 5:48

4km - 5:52

5km - 5:48

6km - 5:42

7km - 5:48

8km - 5:45

8km out and back - Atawhai

5km series - Robbies way

Tonight is the last 5km Richmond series. These run during our day light savings and that all ends this weekend as we turn our clocks back 1 hour.

I had really hoped to do a low 28min for this walk. It was on a new course that was fairly flat. Half on tarmac and half on gravel walkway. But by the time I started getting ready my tummy was very queasy and I was feeling burby and not to flash. I got to the start line and was feeling more nauseous and I almost didnt start. In the end I figured that at worst I could just slow it down and enjoy the walk instead of going hell for leather. (Hind site: should not have had so much cheese in my cheese and pineapple toasty for lunch)

We started out and I easily slipped into a nice solid pace. I had my friend running beside me and I was feeling good, it was nice to have her to pace against. She slowly pulled away from me but was replaced with Tod who was walking the fastest I have ever seen him walk. We went through the first km in 5:38. The road started getting rough underfoot for the next km so we slowed a little. We pop out next to the beach and hit the beach just at the 2km mark. The gravel was hard to walk on as it made it almost slippery. As Tod was not race walking he pulled in front of me and I slipped in behind him. I had suddenly had a wave of nausea and slowed up lots. At the 2.5km mark I suddenly started dry reaching and was sure I was actually going to vomit. I walked up a little rise and gathered my self took some deep breaths and started up again. By now there was about 20m between me and todd and I just decided to flag it and let him go. I picked my way along the walk way and then over the board walk (made to get you over the swamp) and finally popped back out on to the road. I struggled for the 3rd km with nausea and finally managed to settle in to a slower pace. The last km back to the finish was back on tarmac but I just couldnt pick up my speed to make chase after Todd. I finished in a good time even so but not the time I was hoping for.

Its now 3 hours since the race and I am still feeling nauseous and unwell. Couldn't even face eating any tea. I just hope like mad I have not got the bug that my grand daughter and her dad have had over the weekend.

Again I had forgotten to change my watch so it recorded it at 2.5km but I have worked out my km splits.

1km - 5:38

2km - 5:42

3km - 5:55

4km - 6:20

5km - 6:08

total time of 29:43

5km series - Robbies way

10km out and back - monaco

Interesting walk today.

I had decided to start back at our gym, so on Sunday I went out and did my first gym work out.

Here is what I did:-

1 leg deadlift using a 10kg barbell - 2 x 10 reps

Lunges - 1 x 10 reps

Squats using 15kg bar only - 2 x 15 reps

Gluteal press 2 x 10 (holding for 10secs)

Hip hike 2 x 10 reps

Side leg raise - 2 x 10 reps

glute leg raise - 2 x 10 reps

Cat stretch

Plank

Obique twist

Table top

Pointer

Pelvic Bridge

Crunches

I thought I had been very conservative with my reps and sets but on Monday my legs were soooo sore. They are still very sore today as well.

today I went out and did 10km. I didnt feel it was going to be a fast one as my legs were still sore and very heavy. I turned at 5km in 29:52 but it took 32 mins to come home. The walk its self was pretty uneventful. My legs pumped up with in the 1st km and felt heavy. I was trying really hard to leave my left leg behind me longer....but the more I tried the more bent my knee became. My foot just wont bend in the right place to allow it and so my knee collapses. I kept trying to push my hip back and then before I knew it my arms had gone out of sync with my legs. So I just kept going to finish the walk. I also had some really odd pains this time. I put it down to indigestion or perhaps I had spasmed a muscle in my chest from twisting so much but I was getting some pretty sharp and nasty pains for most the walk back.

I also just noticed that I had not adjusted my watch from my kick down and so it recorded it all in 2.5km lots. Whoops. But the data is not that exciting to look at anyway.

10km out and back - monaco

10km kickdown

10km kick down was on the list for today.

I was a little nervous of this as my knee and ankle have been playing up in the last week.

I woke up to a perfect day for training.....cloudy with a very light drizzle. It was still muggy - about 20degs.

I went down to the Atawhai walk way and headed out. I wanted to aim for 6.20, 6.10, 6.00 and 5.50. So this time when I started out I took it easy as I remembered last week I went out way too quick and made the whole walk harder than it needed to be. I was pleased to see the first km click over at 6.20 so I was on the right pace. I felt good. No aches or pains and I was working hard on keeping my form and brining my knee through straight. It felt nice, smooth and very easy.

I continued on and picked up the pace at the next kick. So far my knee was holding out and I felt good. The test would come when I turned at the 5km mark and started to pick up the pace. I felt good at 6km but at 7km there were some twinges starting. I kept going but was really listening to my body. The last kick was the biggest test. Could I hold 5.50 pace for 2.5km. My knee held up with just the odd sharp pain but mostly it was ok.

Total time for the 10km was 1:00:56

1st kick = 15:48 - avg 6.19

2nd kick = 15:25 avg 6.10

3rd kick = 15:16 avg 6.06

4th kick = 14:25 avg 5:46

10km kickdown

15km out and back - Monaco

I was feeling pretty good today and was looking forward to this walk. This good mood lasted for about 2mins into the walk!!!!

I left from home but instead of going up the track I thought it might be easier or better to follow along the road and then up to the track. Wrong!!!!! it may have been flatter but the last 100m was way much steeper and harder on my body that the smaller incline of the track. As I continued along and down Beatson's Road my ankle started to hurt. I thought I should stop but then I also thought it might pass. so I continued on but made sure I was super careful with my style and how I was landing my feet. The pain started out as heat and my ankle felt very weak, but by the 3km mark it was hurting. Each time I attempted to push off I would have pain either side of my Achilles by my heel and back of ankle. I was trying so hard to walk the right way that oddly enough.......I completely lost it and totally forgot how to get my legs and hips going. I thought that I could stop in at my work and ring home to get shane to come and get me.......then I thought 'just give it one more km"......well somehow it came right and the pain stopped.

I carried on found myself going slower and slower. The harder I tried to pick up my pace or quicken my cadence the slower I got. My hamstrings were tight and my hips had little movement. I felt stiff and totally uncoordinated. I knew I still had 3 km of uphill to get home so I had to just settle in to what ever pace my body wanted to do. I managed to r/w most of the Beatson Road hill and it was not until my last km that I felt normal and managed to pick up so pace.

My total time was 1:34:41 avg pace of 6:18

On a side note - I have not been writing down any of my walks. I upload my data and it stays on the Garmin site. It is not that easy to compare to other walks so I spent the last couple of nights putting the basic data into a spreadsheet with a tab per distance. Now I can quickly see my improvements over each distance and also see my 'best" times etc. So even though I didnt have a great walk and it felt off pace and slow to me.......it is my fastest 15km

15km out and back - Monaco

12km out and back - monaco

Today was a 12km with 2 bursts of race pace for 10 mins. Well thats what it was meant to be. I managed one burst but the other burst did not last. I think I have realised that I am no longer peaking and its now getting hard again.

I was feeling a lot fresher today and not having a busy night at work helped. I was able to come home and relax for a bit before heading to bed. I really wanted to do well today and pick my pace back up again. My right knee has been plaguing me abit and it seems to have moved down to my ankle now aswell. I was trying to concentrate on my style today but the whole time I could feel behind my knee getting tighter and tighter. If I tightened my glutes it definitely pulled tight so I know it is a problem with my glutes....its just how to fix it. As my knee would pull tight my ankle would start to throb. It never hurt at any time...but I could feel it. When I got out to the 6km mark I turned and noticed a tap on the outta wall of the toilet block. As it was hot and I had not brought my water I stopped quickly to have a wee splash and then set off for home. I was much slower now and was finding my energy starting to wane. I expected this as I had not eaten since 7.30am and have only had a coffee since. Time to invest in the energy gels to take with me on walks.

Instead of coming up Beatsons Road I thought I would take the slightly longer way back up. It weaves back and forth and is not as steep, but I dont think I made it up any quicker than going up the other way.

So my walk was done in 1:14:16 - not my best 12km but not my worst. I know that I really need someone to check out my style as I really feel like I am doing something odd. Time to get the video camera out again.

12km out and back - monaco

20km out and back - monaco

I was not really enthused about walking today. I had worked late last night and had not had the best nights sleep. Hubby got home at 7.30am and even brought us breakfast so by eating that I knew I would not be walking until 12.00

I curled back up in bed with a full tummy and promptly went to sleep waking up at 10.30 so I leapt out of bed and threw my training gear on and headed out the door. First thing my walkman was flat, so went back and put it in the letter box. My head was feeling pretty foggy so I decided that I would just concentrate on style and distance and not even look at the time or pace. It was pretty warm out there today and so at the 5km I went past the big water tank by the Honest Lawyer pub, I stopped and had a good bird bath under the tap. I carried on out and thought I would head out on the new walkway they are building. I walked almost to the end (I only needed for my watch to bleep 10km and I knew I had gone far enough) as I walked back following my steps I was starting to feel a bit fatigued and so I thought that if I walked back up to Monaco that would gain me 2km and hence stop me for 20km at the base of Beatson Road, then I could just walk the 2km to home. I liked that idea alot and so stopped again at the water tank for another bird bath and a good drink. I topped up my drink bottle while I was here too.

I was trying to enjoy this walk and just let my pace be what ever my body would allow. It fluctuated between 6:05 and 6:20 and ended up being an avg pace of 6:20 at no time was I pushing to go faster I was just ticking along trying to just get into a good nice rhythm.

Total time for today 2:06:46 and I am ok with that considering how I was feeling I am really pleased with that.

20km out and back - monaco

10km Atawhai

10km today .... with no add in's which means I can just go and enjoy it.

I picked the Atawhai course again but I must admit its getting boring again. I took a drink with me this time. I have found a little 250mil bottle that tucks into my back pocket on my top. After talking with Jim he suggested I be drinking more electrolyte type drinks - like poweraide etc. So while shopping I found a power that just mix with water called Vitasport - Re hydration isotonic sports drink. So I mixed this up and took it with me too.

It is another very hot day with no wind so it didnt take long before my eyes were stinging from sweat trickling into them. I must find some sort of a hat to wear....I found a nice pace and slipped into it and just cruised along enjoying my music and the nice weather. At about 4km my right knee started to hurt...it gave me a couple of really good sharp zaps so I decided to stop at 5km take a good drink and have a stretch. It felt better so I headed back for home and just took it easy, staying in my wee groove. I stopped again at the 8km mark to take another drink (the bottle I take is not one for drinking out of while moving...it goes up your nose!!) and my knee was still a little sore.

I was trying hard to not think about tomorrow. For many I am being paranoid, for others I am being cautious but I really dont want to walk tomorrow. Not because its 20km but because of the man Ken Moon who predicted the last two earthquakes and has said there will be another on March 20th through Christchurch, Marlborough and Nelson. I dont really want to be away from home and my two courses I use for 20km are not what I would call "safe" both follow along the shore line with one on the side of hills. So I was probably not consternating on my style enough and hence the sore knee. ANY how...............I hope on all hope that NOTHING happens tomorrow, and I will go for my walk and then go to work that night and it will be like every other day.

So for my last km I decided to push a little and try to get my 10km done in under 60mins .............. gosh what a long way Jim has brought me. It was only a few months ago that 60mins for 10km was my full on race time and now its my training pace. Awesome!!!

Total time 59:49

10km Atawhai

10km kick down - atawhai

Today was my 10km Kickdown. Its been a wee while since I have done a kick down and so I was a little unsure of myself on this. My style has changed so much in the last couple of months plus I have lost about 5kg too which means I am out of kilter with how my pace feels. I used to know exactly how fast I was walking....but now.....when I feel like I am going slow I am not and then when I feel I am going fast I am not.....

After feeling so tired yesterday I was not sure how I would go today. The sleepless nights are draining but there is little I can do about them. Last night I only woke up 3 times so I actually got a good couple of blocks of sleep. I am also looking into carrying with me some better drinks. Perhaps even some peak fuel jels to slurp on to give me a quick shot of energy to help me through days like yesterday.

I picked the Atawhai course today as it is one of the flatter courses and the walk way is good underfoot. I decided to set my watch to record just the kicks at 2.5km each and I had my watch on the 2nd view setting so it would show me my last lap and my current lap. That way I could tell that I was getting faster with each kick. I started out and felt like I was going nice and slow.....I wanted to do 6.20 - 6.10 - 6.00 - 5.50 well that was my intention. The first km and it was 6.04 way to fast but it didnt feel like I was walking that fast so I tried to slow it down again and at the 2km it was 12:15 still too fast so when my first lap bleeped at 2.5km in a time of 14:57 I knew I was way off pace. All I could do was try to get the next kick in the correct time and continue from there. I felt much better out there today. My head didnt feel as foggy and my body and muscles felt great. Again the 2.5km bleeped and once again I was still too fast...it was better but still to fast for the next two kicks. I turned and headed back and the heat really came on. It was a great Nelson summer day, no clouds and hot hot sun. It was a good 27degs and I was feeling it now. I pushed on and was aiming for 6min kms and I hit that one pretty much bang on but now it was that last kick.......did I have the energy left to get 5.50 per km. I was breathing hard now and sweat was pouring off me. I dont normally sweat much when I walk, but I do once I stop. But today it was hot and I was really trying. My eyes were stinging as sweat had got in them but I was determined to get my target time for the last kick. I heard my watch bleep and I hit the stop. Almost to scared to look at the time.....14:30 for 2.5km = avg pace 5:48 YES!!!! Then I clicked my watch over to the normal screen and saw the actual complete time for the 10km and had to look twice to check it was right. I had done a 10km kick down in 59:28

Its amazing what some sleep can do ay! for both mental and physical well being.

10km kick down - atawhai

12km out and back - Atawhai

I am exhausted.  I have had three nights in a row with about 3 hours sleep in each night.   But today it all really caught up on me and I felt totally exhausted.  I knew I had to walk 12 km today and I also new I was to add in 2 8mins bursts of race pace.  Well here is where I say sorry to my coach....there was no way there was going to be any bursts.  I headed out to do my walk mid afternoon and it had a good brisk head wind for my first 6km.  I was so tired that I actually felt that I could fall asleep if I closed my eyes for long enough.  When I turned at the 6km mark and had the wind at my back I did try to push up my pace a number of times...but you cant tell it by my data and I would only last about 300m and then would fade.  In fact at one stage I found myself in my old double support style and quickly had to shorten my stride and get going again.  Yes my time was ok.....its about the same for my last 12 km but that one had a big hill to go up.  This walk I felt so so slow and really struggled to keep one foot in front of the other.  I was so tired that I honestly just wanted to flop on to our bed when I got home and just lay there.,  But I had to go to track tonight and school 20 juniors in how to race walk and then watch the under 10's do 400m and the over 10's do 1km......and as hope would have it.....there were 3 star walkers emerge.....2 boys and 1 girl!! None of which have ever walked before and just naturally had the swagger.

Funny enough, I was only just talking to a friend the night before about how you can have a great walk one day and then totally bomb the next and that no matter what you must always find something positive about the walk.  So my positive for today's walk is that I walked 12km today.

I am not looking forward to my 10km kick down tomorrow as I can feel it will be a tough one.

Total time 1:15:04

12km out and back - Atawhai

5km Series - Champion Road

Tonight was my off day and I decided to go out and do the 5km series.....as its probably the last one I can do now that I am working nights.

I had decided to sit behind Ross and just tick along and enjoy the night.  It was the Champion Road course which is just a square loop with a couple of knobbly hills half way round.  I sat with Ross till 3.5 km and then thought....na....I am feeling pretty good, I might push a little.  Looking back on my data I pretty much did a 5km kickdown.

This turned out to be my fastest time ever on this course...so I was pretty rapt.

Total time - 28:35

5km series - Champion Road

10km out and back monaco

A quick up date.

After only getting 4 hours sleep last night I was not feeling to flash about this walk. But needless to say I was doing it no matter what so that I could get home by 3pm and grab an hour of sleep before work again tonight.

It was muggy but not stinking hot but the brisk breeze annoyed me when I turned at the 5km point and so my times dropped for the 5th and 6th km....it doesnt take much of a breeze to zap you of energy and when you didnt have much to start with ...well...I was pooped!! I tried to complete the first 5km in under 30mins and I managed it just.....29:47 so I was ok with that. I felt terribly slow but again note that my pace was still fairly consistant around the 6min/km

Total time for the 10km was 1:00:36 so avg pace of 6:03

Now I have to get ready for work at 6pm and probably get home around midnight again....but with hubby not working tomorrow I get to sleep until 7am not 5am!!! Yay for small blessings.

10km out and back monaco

20km out and back monaco

Last night I decided to wear a pedometer to work as I was curious to see how far I actually walked with going back and forth from kitchen to tables etc. I walked 5.1km last night and it was a relativly quiet night too. So now I dont feel quite so bad for not training yesterday.........the event I wanted to walk in was canceled as no one showed up.

So I got a better sleep last night. Was woken up at 8am by Benni (our new kitten) who decided that it was play time and any thing that moved on the bed was a target. So I got up and thought.....now that I am up I may aswell head out and do the 20km. I had a big drink of water and one of my energy jells. I was not planning on doing any particular time....I honestly just wanted to get the 20km done.

I picked the walk out along the reserve and taking in the leg of Monaco - trying to find a nice 20km course that is easy underfoot. I started out and set into a nice pace....was not to hard and I felt good. I picked my way down beatsons road and headed out along the walkway. I passed so many runners from the club and also cyclists...it was a nice busy morning. The weather was perfect. No wind, no cloud and a nice warm 23deg....I reached my turn point and stopped for a moment to take a drink. (I had found a little bottle that will fit in my back pocket...its just tricky getting it out and in again) I felt better after a drink and headed back to retrace my steps....at the 13km I pass the big water tower and decide to stop and have a splash in it. So I put my head under the tap and got really good and wet.....that felt great!!!! and then I headed back off to finish up the monaco loop. I was starting to feel a little tired by now but I was still not pushing hard ... just in a good rhythm and ticking along nicely until the 17km mark.......when I let myself focus on the next 2km up hill and nearly gave up then and there....................sighs....................so it was grit teeth and dig it in ... up over the walk way and then along and up Beatson Road. I looked at my watch to check how I was with my time and was really shocked to see I was well up on time and if I had dug it in sooner......bummer!! ... so I decided to push hard for the last km and was so rapt to finish my 20km walk in 2:03:36

Hoping my coach will be pleased with that!!!!! :)


20km out and back monaco

5km atawhai

I swapped my training days around and have now really got myself all mixed up. I was meant to do 8km Today but I swapped it to Thursday but my day ended up getting all mixed up and I literally ran out of time. I was in a meeting that instead of being 30mins was 90 mins....it was also my first night at work so I had to be getting ready for work by 4pm...which didnt leave me very long to train. So I figured if I went out and did a quick 5km that would be better than not doing a walk at all. I now realise that I could have x-trained yesterday and done the 8km today. DOH!

My first night at work was great. It didnt take me long to get back into the swing of it all. I didnt take any orders but I was taking meals out and seating people. We had the Crusaders Rugby team in house so it was my job to see they were seated and happy. Then it was back to clearing the tables and resetting them all. I finally finished up at 11pm ....... wow that was a longer night than I expected. My feet hurt, my knees hurt and my back hurts....but it was a fun night and it went past really quick. I think I will be wearing different shoes tonight though.

So here is my data from my shortened walk.  Total time was 28:57

5km atawhai

12 km out and back - railway monaco

12km today with 2 x 8mins bursts of race pace.

I came home from work, got changed and headed straight out for my walk. I was feeling really tired. I know that I have not been sleeping properly again but this tired was different......I felt totally drained. While out on this walk I was trying to figure it out.....dehydration??? yes probably, sleep .... not soo much.....iron....arhhhh it dawned on me that I had not taken any iron tablets for over a week. That has to be it.

I managed to do a couple of short bursts but they were not as fast as they should have been. Burst one is at 2km (7mins til 15mins) and burst two was at 6km(30mins til 38mins) The rest of the walk I just felt very slow and sluggish and was tripping over my feet lots. On the way back there is an over pass that we go up and over the Main Road normally I try to r/w up it but today I just walked normally and then slowly race walked along the edge of the main road (10th km on my data) as I was walking along here a lady biked up beside me and was asking about race walking and what pace do I do and was it hard to do etc. It was really lovely and I have told her to find this blog and leave me a message so I can help her out........hope she does......then from there I turn and head up Beatsons....some days I can racewalk the whole way up but today I just plodded up at a normal walk. Even the last km home was not as fast as normal....I was out of energy by then.

Still its an ok time for a 12km - total time 1:15:52

12 km out and back - railway monaco

10km out and back - railway reserve

10km today

I was feeling really flat. I had not slept well for the last few nights and so decided not to put too much pressure on myself for this walk. I just went out and ticked along slowly and tried to enjoy it.

I really need to drink more water...hmmm...have to try and figure out a good way to do this. We dont have nice water at work...so it means brining it from home or buying it. But even when I have a water bottle I still dont end up drinking it...I sort of forget its there.

It was an uneventful walk in an ok time. 1:03:14

10km out and back - railway reserve

Sunday - Two Events - What a day!

Man WHAT a day sunday was!!!!  totally awesome but totally exhausting.

1st Event - Weetbix Kids Triathlon

Up at 5am - went and picked up my friend who was helping me and then headed to tahuna park where we met up with the rest of my team.  10 of us in total - we registered and put on our bright red shirts and started setting up the course...............well with most of us caffine deprived -what a hoot it was.  Trying to set up cones in straight lines (yeah right) it looked like we had all been out on the booze!!!!!!!!!!!  talk about bent and wobbly lines lol....then we had collapsable cones to pop up ... all the guys ones sagged in the middle and looked like they really needed viagra to stay up .....lol....(just about every kid stands legs each side of these cones and make like a fire hose....lmao)

Well when the gun went off 1300+ screaming kids desended onto us in waves of age groups.........We were in charge of the run section so we were last on the list.  First the kids had 100m sea swim, then a 8km bike ride and last a 1.5 run.  Our job was to make sure the kids stayed on course and followed our route correctly so we directed then in the right directions.. and cheered and clapped and cheered some more................man it was a blast.  I had a great spot as I stood on the corner so I cheered the kids as the went round and back down the path and again when they went past me again to the finish which was only 200m from me.  Raylene got the spot 50m from the finish and loved watching the kids give it their all to finish.  To see the looks on the kids faces when you tell them they are doing great is just priceless..................there were many parents that we all could have SHOT but we wont start on that one!!! grrrrr

Then it was fly home grab pippin, put her into the cage, shower and race away to pick up kayne.  Pippin was not enjoying her ride one little bit and did her best to tell the world she had been kidnapped!!!  She got her revenge though............half way across the Whangamoa's and kayne suddenly goes OMFG you have to stop....stop the car....as he is frantically winding down the window...gagging........I said to him are you sick whats wrong .............and then it hit me..............SH&T........yuck yuck yuck.........poor pippin had gone in teh cage and then sat in it as I came to a screaming halt.  Now what to do???????????? lucky I had the towel over her so I picked her up and wrapped her in that....Kayne took her blanket out of cage but it was unsalvagable so we threw it away.....returned her to cage and she was a happy camper the rest of the way.  Sighs.............Got to Julies place and quickly gave pippin a bath.  Poor pippin sat there totally bewildered....and then managed to get away from me and wedge her self between the bath and the cabnet.....I managed to inch her out and put her into the other carry bag and then she was taken off to picton.....(not a sound out of her the whole way)  Julie says that the wee autistic boy had been waiting all morning  for her.  When they let her out of the cage she hid behind the fire place and so she got her out after a little bit and put her on the dirt box but she ran back to hide again.  She said they kids loved how fluffy she was and assures me she will have the best home there.

2nd Event - Grandma's 90th Birthday Party

Then Kayne an I headed to Grandmas party................. My Grandmother is the Matriarch of our family.  She is the most important person to all of us....and something each of her grandchildren has instilled on their children.  It was lovely to catch up with everyone as it is not often enough that all the cousins get together as well as aunts and uncles.  I honestly think we should have a special day in Summer and head to Whites Bay for a Family Day.  Man that would be so cool.  Katie may was such a good wee girl and to the delight of everyone when the guy sang over the rainbow - Katie-may and I did the sign language to it....I didnt realise anyone was watching.  lol  We also thought to update our 5 generation photo too.

Everyone was starting to pack up and head for home.  So we decided we best head off before it got dark and busy on the roads.  So we shot back home.  Going through the rai saddle and down into the valley kayne noticed a car flash its lights and said ...must be a cop around.........but a few moments later we both noted that there was a really long long line of cars...and both figured that perhaps there was an accident somewhere....... sure enough we come round the corner and see a couple of fire men with the ACCIDENT sign and waving for cars to slow down.  We joined in with the long row of cars slowly snaking along the road....took about 6 km till we came to the scene.  UGH....car had missed a simple bend and plouded straight into the concret power pole snapping it at the base and putting the wires down across the road.  When we went past they had a power company ute parked over the wires with each of the wires under the tyres....(i guess stopping other cars getting tangled up in them)  the car was a mess!!!!!  No sooner had we passed that one that I noticed the cars had all banked up again.....as we headed up the Whangamoas to Nelson side.......I thought there may have been another accident .... but nope............just 4 inchs of HAIL!!!!  Kayne thought it had snowed.  So took about 2 and half hours to get home.....I was stuffed!!!!!!!!!!!!!!!!!

5km round block - waimea - vanguard

What a crazy weekend. I am so lucky to have an understanding coach.

I am unable to train at all tomorrow. I am one of the volunteers that is helping to run the Weetbix Kids Triathlon. This goes from 6.30am to lunch time. Then I have to zip home get changed, find my cat (as she is going to a new home in Picton) and drive across to Blenheim for my Grandmothers 90th birthday party at 2.30pm.......so its going to be a rush rush day. I was meant to do 15km.

I was going to swap and do the 15km today but today has ended up being a day of visitors...which has been awesome! So I had a small window of opportunity to head out for a walk instead of doing it on the treadmill later tonight...... so I zipped out and did 5km around the block of my home. This is normally not a fast one for me and my avg times for this route would be 31mins. I figured that a short hard 5km would be just as good as a long gentle 15km...hehehehe...

So I pushed hard coming back up Vanguard Street to home.....and was most surprised to see I have done the fastest time for that route....5km in 29:30

5km round block - waimea - vanguard

5km fartlek - Atawhai

I woke this morning to the sound of pouring rain and strong winds. Ugh....the thought of attempting to do a walk in that was not pleasant .. let alone a fartlek. I opted to wait it out for a little bit and that way I can have some breakfast. Hubby came home from work at 7.30am and surprised me with Hot Cakes from Macdonalds for my breakfast......SO naughty but I do like them and it has been a while since I have eaten junk food. My husband works 12 hours shifts - 2 days and 2 nights. So at the moment he is on night shift.

I sat quietly out in the lounge listening to the howling weather willing it to clear up. By 11am it was starting to sound quieter outside and by lunch time the sun was trying to peek through and the wind had stopped. Right, its now or never. I got changed and headed down to the Atawhai Walkway. Its a nice flat walk way and I did think about using just 1km of it and going back and forth......but once I started I just kept going.

My first km I felt really stiff and slow....I didnt feel I was getting into a good rhythm at all. I was breathing hard and pushing to try and get a good fast km. My watch chirped and I slowed for my recovery.....I was breathing hard and felt like my legs were jelly. Gosh where has my fitness gone??? The next 500m came up way too soon and I pushed hard .... I wanted to do my fast 500ms in 2:45 or less and I wanted to keep my recoveries under 3.10

I turned at the 2.5km mark and had to give myself a wee pep talk as I was feeling shattered. My legs just felt empty. My style had improved - I guess I was pretty warmed up by now. I just kept driving my arms and forcing my legs to keep moving. My last 500m was the hardest......I was gasping for air and really struggling. I am actually surprised to see in the data that is was not my slowest 500m as it sure felt like it was.

Total time was 28:53

Here is my data if you want to peek.
5km fartlek - Atawhai

12km round the port

I had a 12km walk down for todays training.  I thought I would do my scenic walk and go around the big block and take in tahuna and the port.  My legs were feeling pretty tired and after not feeling so flash after last nights walk I decided I would enjoy this walk and just listen to my body.

I had forgotten why I dont do this route - as there is so much to look at going this way - but I was reminded at the 3 km mark and from there after why I dont do this.....and have now written it on my fridge - DONT GO ROUND THE PORT!!!

At 3km the foot paths along Annesbrook drive are awful.  They are twisted and uneven with bigger dips for the drive ways.  I opted to take a small detour to add some extra distance so I popped down Muriti Street and another side street to pop out by Natureland at Tahuna Park.  This part of the walk was really nice as the path is new and nice and smooth.  I zipped along here happily and stopped for a drink at the fountain by the Library.  Again the path way along the water front is not smooth underfoot and its narrow too.  With road works along the main road (they are building a walk path up along the bank on the opposite side of the sea) so trucks were driving hard up against the path.....made it a tad scary that they were so close.

As I came around to the BP Haven, I had to stop my watch while I waited for a gap in the traffic and bolted across the road.  Started again and thought...3km to go...nice!!  Its a slow slog up hill all the way home...its one of those up hills that is not totally obvious to the eye but you can feel it when you walk or run up it.  I was getting tired and my tummy started throwing a few cramps in there for the added fun.  I popped onto the walk way that goes up to my house bang on 3pm.....so to my great amusement ... I had heaps of school kids pointing and laughing and mimicking me...............oh the joy!!

I got home in a slightly quicker time that I had planned.  1:14:52  thats an avg pace of 6:14 and I am happy with that.

My only problem is my inner calf is hurting on my left leg.  I think the camber and new shoes was just too much for it.  So out with the ice gel .....  I plan to get up and do my 5km fartlek tomorrow morning.  Will head to the Atawahi walkway for that one.

12km round the port

5km series - Kateri Drive

Today was meant to be a x-train day for me but seeing as my coach had given me Tuesday off (10km) due to my Migraine ... I thought I would go out and do the Richmond 5km ....Its also the last one I can do as I start waitressing next week and the series stops at the end of March as day light savings stops and so it will be too dark.

Seeing as I had such a great walk on Monday and that was with the headache...I felt sure I would have a great walk today. My migraine had finally stopped and I thought I felt fine. It had been pouring with rain all morning and was really really windy. With huge winds through the night too. It was nice that it cleared up and become really muggy and hot...with the wind still there.

We all lined up and some of us were chatting at the back and so when we started we got caught behind the big group of walkers. It took about 400m to get past and start into a good pace. This was a nice flat course and one that I felt I could have a good chance at hitting a low 28min.....my first km was under 6mins and the 2nd was quicker...then the wheels feel off everything. At about the 2.75 km mark I started getting spots in front of my eyes and my head started to swirl. I felt terribly nauseous and was struggling to walk a straight line. I slowed up and as we turned on the main road again we had our typical evening head wind. With some good gusts that were really knocking me about. It was the same for all of us, but I did slow down alot. I pushed on through and thought...its only one km to go......I know I can do that. By now my vision was terrible and I was feeling really badly......I was breathing very hard yet my heart rate didnt seem to show I should have been.

I crossed the finish line and quietly slipped away into the park and found a quiet spot to lay down. I lay on the cool grass for about 5mins and slowly started to feel better. I know what was wrong and I guess hindsight ... it was silly of me to have walked tonight. This migraine had turned out to be one of those "bad" ones...and so I had taken lots more medication than I normally do. I hate to take pills of any kind, so really resent taking them for the migraines as they do knock me around and make me very "foggy" headed for a couple of days.

So the time tonight was still a fast time 29:01

5km series - Kateri Drive

5km Honest Lawyer

8km is what is on my program for today. I really wanted to walk in the new walk series that has started up so I had earlier promised my coach that I would continue on and do a total of 8km.

By Sunday evening I felt the first signs of a migraine starting. I took all the right medicines but I was not quick enough and so it thumped all night and all of today. Now I know some of you will be thinking.....why on earth is she still going out training? let alone racing if she has a migraine. Well I can give you two reasons........1st - I have been suffering these now for 14 years and have build up a fairly high pain tolerance and have learnt to block out the pain with meditation .... 2nd - often when I train hard it actually stops the migraine even my Dr confirmed this as the faster my blood pumps it forces the blocked capillary to unblock and as I take anti inflammatory's it reaches the inflamed area quicker.

ok so this is a gamble and I cant always guarantee that it will stop it or that I can walk fast or finish. Tonight I was lucky in one sense....I finished the 5km and in a record time.....but my 3km was much slower and I did have to stop after the 5km for a couple of mins as I was in pain.

It was a good course. We started at the Honest Lawyer Pub and headed out along the road towards Monaco. (Monaco is a small area that is tidal and one side of this wee peninsular is cut off at high tide - so most have co owned driveways with their back neighbours so they can get in and out of their homes at high tide) We walked off the road and down on to the sand road - the tide was low - this a compacted sand roadway with shells and stones knobbling along on it - we walk on this for about 300m and then pop back up onto the road way again. We go round the furtherest point of the peninsular and head along to the grassy domain park where the turn cone is....then we return the same way we came. The bit of road way around the back to the turn is narrow and has a terrible camber to it....so for about 1km it is hard going as you are not working straight. We had a good wind to tackle tonight too...but that is typical for this area.

I started out strong and felt good. I picked my way across the sand and stones and popped up on to the round...when I rounded the point I went head on in to the wind and so had to work hard to keep my pace up. Eventually the camber of the road got to me and it was hard to keep up a good rhythm when you felt like your left leg was 3 inches longer than the other. Turning the cone I knew I had the camber to the other leg so I slowed up a little until I hit the sand again. I picked up the pace back into the head wind again with the last 1km to finish the 5km series. About 500m from the finish line my head really started to hurt, I was breathing hard and I knew my heartrate was higher than normal. I started feeling that horrid feeling - nausea - I figured that throwing up at the finish line would not be a good look so I slowed up for a bit.......I crossed the line and opted to stop for a moment to gather my breath. Plus everyone was wanting to shake my hand as I had set a new course record. It was then that I looked at my watch and saw that I had done the 5km in 28:29mins......wow!!!

5km Honest Lawyer series

Now I had made a promise to my coach that I would carry on and do 3km so that I still completed my 8km that was on my training prog .... so I cleared my watch and started a fresh session and headed out. I was much slower for this and I needed to be....while I walked on for the 3km it gave me time to focus on my breathing and to get my mind settled again. I finished my 3km in 18:27

making my total time for the 8km 46:56......yeah I am really happy with that.

3km continued training for 8km 

10km out and back - railway reserve

Today is the first day of my training for Sacramento......oh I so couldn't wait for this.

So first up was a 10km walk. I picked the railway reserve as it was a simple out and back from home. It did mean tackling the Beatson Street Hill on the way back but as I have found...this is not such a bad thing and although it does effect my over all time ...it also helps with cardio as I power walk up.

I felt great today as I headed off and was most surprised to see I had completed the first km in 6:12.......a normal time for that part of the walk is 6:40 - 6:50 as its an up hill gradient. Then the next km is the full down hill of Beatson and I normally do this pretty quick so it makes up for the slow first km.....so I was already up on my time. It was a nice day out today with high cloud and a very slight breeze, which helped keep the temp down to 23degs. There were a few familys out on the walkway so I had a number of trikes to dodge and kids on scooters that had little control of where they were going. I must becoming a regular as a number of them commented about seeing me so often :)

I made it out to the 5km turn point in 29:27 min.....Nice!! and I was feeling great too, a little thirsty but nothing to major. I pushed back along the track and was conscious of the fact the hill back would soak up any time I had up my sleeve. If you look at my data you will see km's 8 & 9 pace drop as that is where the undulations start and the 9th km is the hill back up. I was still zipping along at an ok pace and reached the base of Beatson's Street with enough time up my sleeve that I might actually do a 1 hour 10km......I punched up Beatson's and managed to racewalk almost 3/4 of it but that last 1/4 is just too sharp and I power walked up that section. The you pop out on to the sealed walkway that leads back to home....1km to go. Gosh if I push hard I might just make my goal......so off I went. I was feeling tired now and my head was starting to throb.....guess I really did need a drink back at the 5km, but I kept on going and stopped the watch at 1:00:48 ... I am most happy with that. Yes its closer to 1:01 but its still one of my fastest 10km times for that course.

10km out and back - railway reserve

6km Pub run - Whakatu - cleaveland tce

My official training starts tomorrow....so I thought I would do the pub run and have some fun.

By the time it was 3.30pm it was just starting to drizzle ... it was still warm but I chose to wear a long sleeve top in case it rained harder.

There was not as many today. Lots of people have gone to Christchurch to check on family or lend a hand...or they had people from Christchurch staying.

Tonight's course I have not done before and I was not sure where I was going. About 3 of us walked together for the first 3km and each corner we were not sure about some one would tell us ....go left....or go right..... and off we would go again. Weaving up to the Maitai Valley and then off road following the cycle track around the river. Wendy and I walked side by side chatting away as Yvonne jogged ahead of us. The rain had held off and we were all regretting wearing warm tops. At the 3km mark we turned away from the river and started the climb up Cleaveland Tce. I slowed to a power walk and told Wendy to head off.....my lunch was starting to make an unwelcome return. lol....so I slowly chugged my way up and over Cleaverland Tce and then slowly picked my way down the slippery road.

Once back on the flat again I was not quite sure where I was to go and Wendy was just far enough in front now that as I would turn into a street she would also turn out of it so I never saw which way she went. So a couple of times I slowed down for the walker behind me - Ross - to pop into view and wait for his signal of which way to go....makes for a fun walk lol. Finally I spotted the right roads and I was away again.

Finishing the pub run in 36:10 for 5.78km

6km Pub run - Whakatu - cleaveland tce

5km series - out and back

What a couple of days.

I have sat glued to the TV watching the tragic events unfold in front of me about the massive earthquake in Christchurch. It saddens me and upsets me to watch, but I cant bear to look away for fear of missing something.....a rescue or some other heart warming story. Sadly the death toll is rising and there seems to be more sad stories now and so I think I need to change channels.

So I was really pleased to head out and do this walk. I am having a two week break but to be honest....I am over it. I love to walk and feel yuck when I don't. Yes I have been doing some x training....but it doesn't excite me the same so I have been pretty lazy about it all.

Tonight was an out and back - up over the switch back hills. I quite enjoy this walk. The switch backs are two hump hills.....we hit them at the 2km mark with the turn at the base of the 2nd hump. I dont race walk up these and tonight I didn't even power walk.......just walked fast-ish.

I felt great tonight. A little tired with lack of sleep from the night before but body felt good. I have only had two walks since Buller and so was surprised at how good my legs felt. when I turned at the cone marking 2.5km it was 14:40mins.......awesome........feels like it might be a sub 30min time. My best time to date on this course is 29:51

tonight I did it in 28:47!!! yay ...... I am rapt!

Bring on the new program......

5km series - out and back

Smugglers Pub run - along the beach

I am enjoying my two weeks off...but I do get a little anxie when I dont walk. The club run/walk this week is one of my favorites. Its almost 10km and it goes out along the road, then onto gravel road, grass path and lastly down onto the beach. So you always dig out your oldest pair of shoes as you know they are going to get wet and sandy.

I was planning on just taking it easy but I just couldnt get my style going at the pace the other walkers were going so I picked it up to catch up with my friend who was jogging ahead. When I caught her she flitted between me and the walker behind so it was good company. I was also trying out a hydration belt that she had loaned me. I am a stickler for not taking water with me for longer walks and I was not sure if I would like something on my hips. I am pleased to say that I hardly noticed it and will certainly be buying one for myself.

When we came off the road (about 4km) we headed out around the Airport and onto the gravel road. Its nice around here and you get to watch planes coming and going. We carried along til the path turns on to the grass pathway......more like a sheeps trail and its a little hard under foot for racewalking...but it makes for an interesting walk. At the 7km mark we turn off from the path and head down onto the beach. The tide was out which was good as the river would have been rather deep to cross, it was still ankle deep and about 50m to paddle across. You had places you could jump between but you already had old shoes on so best to just splash on through. Once you get through the wee river crossing you move on to the beach front. Today the sand was really soft and boggy (you sank up to your shoe tops as you plow through) so there was a lot of zig zagging along the beach to find the hard sand. This really gets your heart rate pumping as you try to keep your pace up. Plus as you round to the front beach you have to pick your way though people sun bathing and family's out playing. I think most of them were more amused at us as there was lots of pointing and giggling at our walk styles......and many kids mimicking us as we went past. I think many of the men runners/walkers struggled to get past the last 100m on the beach due to a group of attractive sunbathers that diverted their attentions...hahaha.....

Once you reach the end of the beach you pop back up onto the main road, race down behind the little library and on to where to we all started.

My time was 1:03:05 and for that course I was happy with that. Then it was pack up and head for home as my granddaughter was coming for the night. A great day all round.

Smugglers Pub run - along the beach b

5km series - Churchill Ave

I am now on 2 weeks x-training to rest and recover before starting my training for Sacramento in July. So on Tuesday I decided to start up my gym training again.

So out to the garage I went armed with a list of "BEST BUTT" exercises and a short leg and shoulder work out. I had decided to start off nice and light and only do 2 sets of 10 reps for each exercise. So after 3 diff butt and lunges, then leg ext, leg curl, calf raise, lateral raises and shoulder press....I was done and my legs were feeling very pumped. Well I woke up today and my legs were so SORE!!! its a good sore but gosh...I had forgotten what it feels like. As the day progressed my legs didnt ease up much and I have the 5km to walk tonight.

I got out to Richmond and met up with Pete. He was also still feeling pretty stiff after Buller so I said I would walk with him......he joked about using his zimmer frame tonight so it would be slow. Well the 1st km was as we started at the back of all the walkers and just slowly ambled along. We chatted away for the next two km and encouraged any walkers that we passed along the way. At 3km mark the up hill parts hit and we dropped to just a power walk with both of us groaning about how sore our legs were....we really did sound like a couple of 90 year olds. Up a head of us was a rec walker and he was really moving it along.....so much so that we both questioned his style. Anyhow at 3.5km Pete turns to me and says "go on...go get him"..... with 500m of up and down I headed off .. not really expecting to be able to pick up the pace too much but I quickly pulled away from Pete and made some ground on the rec walker. On this course the 4km marker signals the down hill stretch.....its a fast 1km down to the finish. I set off and pushed my sore tired legs to chase after him. No matter how fast I was going.....he was still out front of me. Infact ... I didnt gain on him at all..........................hmmmmmmm and my last km was done in 5:15!!!!!

So needless to say, my legs are really sore now .. hahahaha.... I will have trouble getting up the stairs at work for my coffee.

In total the 5km was done in 30:45

5km series - Churchill Ave