NZ Masters Athlete of the Year - WALK

Before they started the prize giving for the Shoe Clinic Nelson Half Marathon, they had decided to present myself, Neroli and wendy our 10,000m awards from the South Island Masters Games.  As our NZ Masters Age Grade records have been acknowledged they wanted to present us with our special medals.

And I was really happy with getting awarded the above....but what came next was the shocker of the day.

As I was about to leave and go back to sit down Derek says to me to stay and then pulls out another plaque and goes on to tell the crowd about my World success as a Master and then presented me with the NZ Masters Athlete of the Year - Walk and along with that was a little badge attached to it.  I picked up the bag and saw that I had just earned my Masters Colours and was totally "Gob Smacked"

the look of shock!

Plus a beautiful plaque - name needs correcting but hey...I am still so thrilled.

I had to check on the NZ Masters site to read how you gain your colours and here is what is written

 "These are an NZMA badge awarded to athletes who achieve a 95% performance in

individual events, obtain a World Title, or World Record. They are a very prestigious award."

Shoe Clinic Nelson Quarter Marathon

It is a picture perfect day!  NO wind, NO clouds....just SUN SUN SUN.  It was a cool morning about 8 degs but got up to 11deg by the start of the race.  I had decided I would keep my long sleeve skins top on as I just don't like cool or cold!!

After meeting up with the Warrior Princess's (Andrea, Raylene, Sharon and Maree)  we all set out and warmed up...going through our drills and nervously chatting.  Start time came around pretty quickly and we headed off to the start line.  It was a new course this year.....using 80% of the old course but this time we finish at the track.

Ready, set ..... GO baby GO!!!

and we are off......I quickly settled in to my pace and was happy enough ticking along.  I knew Ross wouldn't be too far behind me but as long as he was behind and not beside me at this stage...it was all good.  As I rounded the path around the park (about 500m) I was shocked to see one of the walkers ahead of me RUNNING!  Now I am not normally vocal about these things but I just saw red and as we went across a little over pass - she was below me - I leaned over and pointed at her and yelled "YOU are running!" and then went into hot pursuit.  It took me a further 400m to catch her where she had stopped blatantly running but she was still creeping flat out!  As I passed her I said.....really sorry but you were running, you are better now......at which she retorted and stated she was NOT running and after this I didnt see her again until she jogged/walked into the finish.

I pushed along the Monaco Walkway....my training ground!  but this part of the track is lumpy and hard to get a settled pace on it.  I was very surprised when I rounded a corner to see two male racewalkers going head to head in front of me and I quickly realised who they were and that they were on their 2nd lap for the Half Marathon.  I passed them and heard them pick up and chase after me.

5km and we turn up on to the railway reserve.  Now it might only be a 12m rise over 2km but OUCH...you so feel it.  My pace slows along here and I can feel it and see it on my watch.  But my fitness is letting me down and I know its too soon to pick up yet.  At 8km I decide that now is the time to try and pick up a little. My right hip flexor had been hurting for the last couple of km but I push past that.  As we come in under the under pass and up on to the walk way around the park...I feel as if I have mud on my feet.  I slow down so much for the next 500m and I know it has cost me but I just have nothing left.

I hit the 10km mark in 58.02 not bad for someone who has only been doing 5km walks lol  ... now just 550m to go....hmmm definitely not going to make the sub hour.

So I blast onto the track and muster up my last ounce of energy and slam it to the finish line.

Winner of the Quarter Marathon Walk in 1:01:18

Shoe Clinic Nelson Quarter Marathon

6km out and back atawahi

I was not feeling it today.  Even though it was sunny I still felt really cold (stop chuckling Tammy! lol ) it was 14 degs but there was a chill in the air and I am a sook when it comes to cold.  I have not been able to get warm all day.

I headed out along Atawhai as this would give me the best indication of how I will go on Sunday.  The first km felt like I was walking in sticky mud....I felt really stiff and clunky.  I got out to the 3km mark and turned back.  I was just starting to feel sharp pains in my left glute and I tried hard to engage my glute meds but the pain stayed. It didnt get worse so I kept walking.    I was not pushing hard today and I did find that my breathing was better.

I was pleased to finish the 6km and I found that once I finished my glutes hurt more while just walking back to the car.

total time for 6km 34:45 avg heart rate 154

Doesnt bode well for a fast race on Sunday, but it will be nice to just be out with mates.

6km out and back atawahi

5km waimea and vanguard

I was meant to do a 3km fartlek but with pain still in my glutes I decided to be smart and leave it for a day.  Well go figure .. today was very very windy and not ideal for a fartlek.

I have still not decided what to enter this weekend.  With my hip injury just healed but still having residual glute pain.....I figured I would head out and do 5km and see how the body held up.

I started out nice and quick.  If felt easy tonight until I get to the wee sharp rise by the hospital.  I push up this as fast as I can and sure enough, I get to the top and feel that familiar snag in my glute again.    Pox I thought!  its down hill for the next 1.5km so I stretched out and made the most of the slope.  I turned and started heading up Vanguard Street .... straight in to a strong head wind..UGH!!  the next two km are a gradual up hill anyway and add a head wind to the mix....it makes it unpleasant at best.  I could feel my glute pulling as I pushed against the wind.  I picked up the pace for the last 400ms to home and was really pleased to stop my watch in 29:50 and even more pleasing is seeing my heart rate starting to drop now....with my avg heart rate 151

5km waimea and vanguard

5km waimea and vanguard

I missed out going for a walk yesterday so I figured I would go out and do my 5km today.

Its been really odd weather here .... torrential rain through the night and then hot muggy days.  Today is no different - it was about 18degs and I was sweating like it was 30 degs.  I felt ok on this walk.  My left glute (proformas) was smarting abit today and am guessing that is why I just had no "oommpphh"  so I decided to just settle in and cruise.  I am going to try a 3km fartlek tomorrow so didnt want to bust my gut on this walk.

I figure its going to be a slow 5km next week.....be lucky if I can push for 28mins or if I feel up to it ... the 10km....still have not made up my mind which one I will enter.

so today it was a nice 31:03 with avg heart rate of 149

5km waimea and vanguard

10km out and back monaco

We went for a walk up the Maitai this morning..about an hour.  Its a wonderful day and as it is ANZAC day lots of people were out relaxing and enjoying a mid week day off work.   When we got home I decided I would head out and do a walk.

I had said to my coach that I would try 8km to day and then do 10km on Friday.  Well we are now going back over to Blenheim on Friday so I figured I could try and see how I feel today.

My hips were a little tender when we got back from the walk.  Its been  along time since I have ambled along for over an hour.  I decided I would do the Monaco course ... I could stop at the bottom of the hill for 8km or I could carry on and finish up for 10km.

I started out taking it nice and easy.  I was breathing good, not puffing or gasping.  Once I got down off the hill and onto the flat, I just ticked along and felt good.  I was surprised to reach 5km in 29:44 and so I turned and knew I would slow down now as its more up hill all the way back to home.

I just walked normally over the over pass and again going up Beatson Road.  I could feel my IT band and my hip pulling as I walked up hill so it was better to just rec walk.  It was still nice to finish up the 10km in 1:01:37

The good news was I had no pain today.  It was achy in places, but no pain.  yay  so now I will go dig out my stick and attack my legs with that.

10km out and back monaco 

5km waimea and vanguard

I am frustrated!! I just want my leg and hip to heal.  I know I cant push too hard on it as it will just deal the healing.

It annoys me when I am told that people are talking about me....saying .. man she is always injured.   I guess to outsiders it would appear that way.  But those that know me, know that this is a year old if not longer injury that I have had to live with and train over due to having big international race commitments.  I just kept pushing and nursing it and then pushing it some more until it finally stopped me in my tracks.   As you will all remember the NZ Nationals 20km race - it stopped me dead in my tracks!  It would be nice if more people were more interested if I was healing and looking after myself .. instead of running me down and mocking that I am not doing so well.

But .. anyhow...... I thought I would pop out and give the 5 km around the block another shot.   I was really pleased that my shins didnt hurt this time.  Yay, I hate that burning pain as you start back into it again.  The body seemed to hold up ok.  Heart rate is through the roof but I knew to expect that.

Tomorrow if my body is feeling ok I might give 8km a shot.  Need to try and walk 10km in the next week so I can try to decide what if anything I will enter on May 6th.

5km waimea and vanguard

5km waimea and vanguard

I decided to head out and do a 5km walk.  I picked the normal round the block course.  It is a slightly undulating  course so I decided to take it easy....and really take it easy.

I started out and completed the first km in 6.26....see nice and easy....yes it is up hill but I till took it quietly.  y shins were fair screaming!!  I found that if I walked with a shorter stride, my hips didnt drop too much and so I was able to keep the pain in my hip and IT band and a minimum.  Around the 3km mark I had some pretty good sharp twangs but they passed and I just slowed down a little more.

I headed for home and tried very hard to not push myself.  My hip was aching but no more sharp pains.

Total time was 30:36  avg heart rate was 151

I felt very heavy and chunky today but I guess that is to be expected.

5km waimea and vanguard

3000m fartlek

I have booked into see Bex at Sports Therapy for Monday.  After my very painful walk for the 5km I was unsure about walking again.  As I had my walking group at the track today, I thought I would try 3000m.

My coach had given me a 3km fartlek to do and a 10km this week.  I knew there was no way I could do the 10km but he said to try the fartlek.

As I walked around to warm up I was thinking I would be lucky to just finish this lap.  I was getting sharp pain in my hip with each heel strike.  I went through the drills with all my walkers and then when they all left I decided I would try to complete 3km.  After my first km, I decided to try making it a fartlek and it did go ... ok...

My hip ached but there was no sharp pains that I was getting earlier on.  My hip flexor pulled when I tried to increase speed but didnt hurt.

total time for the fartlek is 16:44

3000m fartlek

5km atawahi - first walk

I have had so much to arrange in the last week and time just slipped away from me.  It dawned on me that it has been a week since I last did any exercise.  The good side of this is that in the last 3 weeks I have finally been able to gain some much needed weight.  Although I dont feel so comfortable, it is needed.

My hamstring seems to have healed up nicely, my hip on the other hand has slowly gotten more and more sore.  I am thinking the running did it no favours.  I started out and felt pretty good.  Legs felt strong and no pain in hamstring.  Hip was giving me little twinges at the outter side of hip...but seemed to be holding ok.  At about the 1.5 - 2km mark I felt pain starting in my right hip flexor.  I knew it would just be a spasm due to over working.  So I tried harder to tuck my butt and to get my glutes working.  It seemed to work a little.....speed wise....but the pain didn't go away.  I turned at 2.5km and headed back in.  The more it hurt the more I tucked and the faster I went.  I guess in a way I just wanted to finish the walk as quick as I could.

Time was 28:59  and I am more than ok with that.  In fact it is way too fast.  So for my 10km on Friday ... I MUST slow down.  Plus buy some kensey tape!!!

5km atawahi - first walk 

5km jog

It took nearly 4 days for my muscles to not feel sore after my little 3km jog.  Wow....I never expected to feel so sore!!!!   My heels hurt, my quads REALLY hurt, my hips hurt, my back hurt and my calfs hurt.  GOSH thats way more hurts than you get with racewalking.

So today I set out to do 5km and this time I slowed it down a little.  Again it felt so good to just jog along and not think about your style.  Freedom!!  I took the route that goes along Waimea Road and then back up Vanguard Street.  So I had a small rolling hill first and then a long gentle sight rise back home.  I normally walk this in 30mins and today I jogged it in 27.39 and I feel great.   I made sure that I did a good 5 mins stretching this time and then I got my stick out and gave my legs a good rub down.  Will be interesting to see if that makes any difference in soreness tomorrow.

I get to try a walk this weekend.....I just hope like mad that my hamstrings will be ok and I can get back into it.  I have submitted an Expression of Interest for the Oceania Track and Field to be held in Cairns in June.  I doubt I will be selected but if I dont put my hand up ... how do I ever know.

5km jog 

3km jog

I was to test the leg with a gentle jog.  NO more than 3km I was told.  My right hamstring had been feeling better today and was not hurting when I walked normally so I hoped it would be ok while I jogged.  I hate not doing any exercise and two weeks off sounds divine....I know I will be a twitching mess after a week.

So I set out tonight and went along the track behind us and down around Victory Square park then back to home again.  It took about 500m to settle and adjust to running.  It felt so weird and odd.  Once I settled I loved the freedom to do what I wanted and really enjoyed it.

I had a few niggles while out....my heels were hurting for the first 2km and my knees did grumble a little at first.  Once I had finished and was stretching my hamstring was a little tender as was my IT band down the side of the right leg.  If only I could walk as fast and as easily.  I was 21 secs faster today on my jog than I was on the track.

total time 15:11 with an avg heart rate of 138

3km jog 

20km Road Walk NZ Nationals

I was not feeling as confident about this race now.  Leading up I was sure I would do great, my training was going well and I was sure I would get an awesome time.  I was aiming for 1.52 - 1.53 and new I could do it.  But when I woke up at 3.30am to make some breakfast I had trouble standing.  My calfs and shins were hurting so badly and my right leg was burning.  NOT a good start.  I had my food and got changed into my shorts and crop top...then climbed back into bed for some more sleep.  Plus this is my way of activating my "system" and going when I wake up....only this time...it didnt work!  So I was worried I would end up with GI issues later in the morning.  I woke at 5.30am when Brooke sent me a text to say she was up and on her way.  I got up and quietly put my shoes on and headed off into the rain to met up with Brooke.  We drove into the city and picked up Jim and then headed to the road course.

It was a light drizzle when we arrived.  We walked down to the start and found some shelter under the eves of the funeral parlour opposite the start line.  I wandered off and joined a few of the others in a warm up lap.  The course was very slippery, with 5 turns and lots of white lines around.  In the drizzle it made them very slippery under foot.  When I came back from my warm up my coach asked how I was feeling and so I told him about my legs.  I was trying very hard to not focus on anything negative but I had to say something.  He quickly gave both my shins and calfs a hard massage and commented on how tight they felt.  In my haste to get ready early in the morning,  I had grabbed the wrong underwear and just after one lap to warm up I was getting rubbed....GREAT!!!   I quickly had time to put body glide on and before I knew it I was off to the start line.

We lined up and the gun goes off.  I set off at a pace I felt happy with.  I wanted to settle into my race pace and I was ok with taking the first km slower than needed.  Rozie was in front as expected and Brooke had headed out quicker than I first thought she would.  But I was happy to let her be.  Leslie again settled in behind me along with Alana.  I went through my first km in 5:37 and that was a fine pace for me.  On the second lap I passed Brooke and started to make some distance between myself and the others.  I wanted to put a good 100m or more behind me and over the next two km I did manage that.  I passed through 5km in 28:15.....way too slow.  It should have been 27:10

My right leg was starting to burn and my coach was trying to give me tips on how to get my glutes firing as he could see clearly that I was not working my glutes in this walk.  He could see that I was in trouble and there was little he could do.  Each time I tried to fire my glute my piroformus would grab the sciatic nerve and send pain down my leg.  By 8km I was struggling to land my right leg.  It felt dead and heavy and it was here that I was getting warnings on the course.  I could see that Lesley had gained on me and I was slowing. I passed through 10km in 57:13 and I figured all was not lost, I just had to hang on till 15km and then pick it up then.  But it was here that Lesley had caught me and passed me.  At first I thought to let her go but I was not sure if she would hold that pace for another 10km but the aggressor in me took chase.  I came up behind her and decided to sit right on her heel and push her faster than she planned.  My leg was screaming but my fitness felt fine.  I was not breathing hard and felt that I could hold this.  But during the 11km somehow we both slowed.  We had both been so focused on what each of us was doing that we lost touch with our pace and before we knew it Brooke had gained 30m on us.  Leslie pushed on and I pushed to catch her up, just as I headed around the tight dog leg my foot slipped out on the white line and the twist was enough to send a shot of pain into my hamstring.  I took check for a moment and it felt like it had settled.  I picked up the pace and chased after Leslie.  She was 10m ahead of me and over the next 300m I caught her up again.  As we rounded the big right turn to head back to the start finish, I landed on my right leg and as I turned to land my left leg I felt a stabbing pain go deep into my right hamstring.  It was like a knife had gone in my leg and it pulled me up instantly.  4 steps later and I get my first red card from the judge beside the turn and 300m later my second red card goes in.  Leslie had pulled away and now Brooke had just passed me.

My coach saw me struggling to walk.  Trying hard to keep legal so that I could stay in the race.  He called out and asked me if I could continue and I said Yes, I want to finish the race.  Next judge gave me a yellow warning, and then the next did too.  I was in agony.....both in my heart and my leg.  I felt like I was screaming inside.  I rounded the next corner and started working on my mental attitude...telling my self I can do this and that I can still catch them.  I looked up and saw Jim my coach with his arm up...signalling me to stop.  I knew I had to but I didnt want to................I was in so much pain.  But I follow his advise and stop..........I felt like I couldnt breathe ..... I had every emotion hit me ... and I burst into tears......and sobbed my  heart out mid field.  Leslie and Brooke round the dog leg and head back towards us and see me standing with Jim holding me while I sobbed and held my leg.  I have no idea what went through their minds at the moment........but I know that it changed the whole race for them both.  12km and I was out.

I have never NOT finished a race and I didnt know how to handle it.   I felt like a failure, I felt I had let everyone down, I felt robbed..................I felt devastated!!!  I limped slowly back to the ambulance and got an ice pack and then sat away by myself for a bit.  The race became exciting when Brooke passed Lesley and eventually went on to get silver in 1.55.?? and Lesley took bronze in 1.55.56

yes I was very happy for them.........but I was more disappointed in my self.  Hindsight is a great thing.  I probably should not have raced the 3000m and in truth....I probably should not have gone to Auckland as I dont think I had properly recovered from Hobart and the dehydration issues and kidney problems.

So I flew home late that night and now its Monday.  My leg is still very sore and so too are my calfs again.  My body hurts all over and my pride feels very battered.  Time for me to take a break from intense training for a little bit.  As we are selling our house, I think it is time to put some energy into this.  I will keep walking but for the next month it will be just for fun and fitness.

3000m NZ Nationals

A weekend away in Auckland for two races.  These were to be my last races for NZ and I really hoped I would do great.  I had trained so hard for Hobart and felt robbed when the weather and officials wreaked the race.  I will never know what the out come could have been now.  But we hoped to maintain my form and fitness for 4 more weeks to head up for the 3000m and the 20km Walks.

I flew up on Thursday night with the Athletics Team and shared a room with two lovely young ladies.  My head and heart was just not into it at all...in fact so badly that I got to the airport and realised I had left my GPS watch behind.  I have never raced with out it!!!  Friday was the 3000m.  I am not a sprinter and was not looking forward to this race.  I didnt think I would be up for a medal in this one and was really only doing it to make up numbers on the track.  My last judged 3000m was from two years ago.  Surely I had to be faster than then.  My only concern was my right leg had flared up again in the last week.  My hip and leg was annoying me and I had been to physio to try to sort it and strap it up.

My coach had flown over to watch.  He has 3 New Zealand walkers now and we were all entered.  We all lined up at 1.30pm, it was sunny and very humid.  The air was very thick and wet.  Everyone was ampid and ready.  The gun goes off and away we went.  Rosie was first off with Courtny in hot pursuit.  Next follows Kate and Alana.  I settle in behind Alana with the intention of just hanging back and trying to pick them off after 4 laps.  Lesley dropped back behind me and I felt comfortable in my spot.  As we went past our first km I glanced and the clock on the side of track and instantly knew I had made a HUGE mistake.  I had just passed Alana and was working my way on catching Kate.  I still had 4 more laps to go and I had just done my first km in under 5 mins!!!!  what was I thinking!  I have never walked a km in that time and now I had to hang on for 2 more km.  On the 6th lap I looked up on the big screen and saw Lesley bearing down on me fast.  She had picked up the pace and was taking off.  She passed me and then quickly went on to pass Kate.  I gained on Kate but could not keep the pace up and had to settle for 4th.  My finish time was 15:34  I had just given myself a one minute personal best...which over 3000m is huge!  As I finished the race I could feel my self feeling light headed so I found my way to the side of the track and sunk to my knees.  

Later that night my right leg was burning.  The nerve pain went down the side of my leg an into my foot.  I rolled on a tennis ball and tried self massage but it would not release.  

I spent Saturday with Kate, Courtney and Lesley at the Zoo.  It was a fun day, but I was struggling with my legs.  My calfs had gone tight and were hurting behind the knees and my right hamstring was so tight it would hurt going up and down stairs.  I was NOT looking forward to the 20km.

5 km fartlek

Last hard work out before NZ Nationals.  I was really hoping to do great on this one.  After the confidence boost on Sunday at the track I figured just one more good walk will set me up just nicely.  I was worried though, with this one being a fartlek.  My reason for worry is each time I do a short distance fartlek I bring on my pouring nose and it remains pouring for 2 - 3 days..............hmmmm first race is Friday.  But my coach is aware of this and seeing as he still put it in, I will do as I am told.

I pulled up to the track and struggled to get out of my car.  It was super WINDY!!  Great, there goes my producing a super duper time.  I went around and unlocked the rails and then during my warm up lap ...stop and lock the gates open as they were blowing across the track.

I started out .... the wind dropped a little for my first couple of km..... I felt chunky, stodgy and slow today.  Perhaps I had pushed harder than I thought on Sunday.  The wind picked up and I was struggling to keep on the track in places.  I punched hard into the wind for my fast 500's but for the slow I just let my self recover.

I hit stop on the watch and saw it was 27.38 (well I thought I had hit stop.. My watch shows me locking up and walking back to my car....lol) That's a great time but I knew I could have done much better.  Oh well, its done now.  I walked around and locked up the barrier arms and sure enough..........started sneezing and sneezing and sneezing....next thing...........and down pours the nose.  So here I sit with a box of tissues feeling miserable and know that I am stuck like this for two more days!!! oh JOY!

5 km fartlek

10km on the track

I needed a good workout.  I had a shabby week and just felt off.  As I had a walking group at 10am I figured I would make use of the track and just do the 10km.   Plus it would give me a chance to suss out my pace and keep on track.

I decided to skip the warm up and just get on with it.  So my first km I just eased into it and then tried to stay consistent from there.  I was not pushing hard but I was working.  I would guess about 85-90% effort.

About 6km some other arrived on the track - discus and sprinters.  The coach watched me for a few laps and called out that he cant run that fast and asked what I was doing per km.  I called back 5.44mins per km .... and I was feeling GREAT.  No hip pain and no toe pains.

As I rounded my last lap I decided to sprint the last 200m and that was an effort.    But I am really pleased that I did this as it was a GREAT walk and one that I needed.

Total time for the 10km was 57.13

10km on the track

12 km fartlek out and back atawhai

I went and saw bex this morning.  After taking a leap off the ladder earlier in the week, I landed heavy on my right leg and jarred my hip.  She strapped me up for the weekend with PINK Kensey tape.  I love this stuff.

I headed out for my 12km fartlek at 4.30pm, it was later in the day and pretty warm for an autumn day.  I had been drinking water during the day but I was pretty dry when I started out.  My first km was slow (for me) but I did start from cold and it does go up and down over rail way lines ... so that can add a few seconds I guess.  I was just not feeling it today and to feel that way in the first km is not a good omen for the rest of the walk.

I had a brief stop at 3km due to tummy discomfort but I managed to sort it and carry one.  I got to 5km in about 28.20 so I was relatively happy with that.  I turned at 6km and could feel my hip aching so I stopped briefly at 7km to stretch and that did make it feel better.  I carried on but was finding it hard to pick up for the fast 500's (they were avg about 2.44min)  I tried to pick up and push for the last couple but I was pretty done.  Not really sure what was going on here.  Just was not feeling it at all.

Total time 1.09.21

12 km fartlek

4 x 2km & 2 x 800 & 200

I have had a rough week.  Was meant to do a 15km fartlek on Tuesday but when I went to get changed after work, I was feeling so sick and also discovered I had left my GPS watch at home.  GREAT!  Feeling the way I did...........I went home.  But 3 hours later I was sulking at not completing my walk so I attacked my oven in stead........  Have I ever said "I HATE CLEANING OVENS".........  after an hour of cursing and swearing...I have a clean oven.

Today I was feeling better.  Two guys at work are away with tummy bug...so maybe mine is psychosomatic but today I do feel better.  So I figured I would do the track session.   4 x 2km and then 4 x 800 + 200

My first 2km was not too bad.  Under 11mins but I just wasnt feeling it.  When I finished the second 2km I had to do a quick sprint to the loo.......I had been burping lots on the last 400m and plus all the fluid I had been drinking was working its way through.  I gathered myself and headed back out but was slowing now.  I would still get to the first 200m in 1min but then slowed quickly from there.  My times for the rest of the walk were ok with one set hitting 11mins flat.

Next up were the 1km's  800 + 200   ugh.... my last 2km I could feel my hip flexor pulling.  It was getting sorer and sorer.  I ended up stopping after 2 of the 1kms..................funny thing is once I told my coach..he laughed...as he had changed my workout and I had forgotten..so I actually on had to complete 2km...which I had done.

data is below.  My heart rate was low showing my fitness is holding.  My attitude is not so much.  I am feeling a little over it all.

4 x 2km & 2 x 800 & 200 

20km out and back Monaco

I was meant to do this walk at 8am, but I woke up feeling ill and had terrible tummy pains.  Shane has had a cold for the last week that seems to be getting worse and I just felt yuck.  Headache and body chills, so I went back to bed and ended up sleeping until 10am.

I spent the rest of the day painting the windows out side.  We are nearly ready for real estate to come through and then put the house on the market......much excitement there.

So once I had finished I figured I was feeling better and would set out and get the 20km done.  Didnt really want to go upsetting the coach this close to NZ Nationals.  I took it easy and picked a pace that I felt was comfortable.  I was not pushing hard to maintain it and was ok with going through 5km at 30 mins and then 10km at 60mins.  I stopped briefly at the 10km to take on a good drink and to munch a sugar block.   Then I track off for home.  I did slow a little on the way home, but I was starting to feel tired and I was having some issues with my core.  I felt really weak tonight and started to feel the effect from about 15km on.

Total time 2.02.33 for an avg pace of 6.08 and avg heart rate of 147...nice and low  :)

20km out and back Monaco

3 x 2km & 2 x 800 + 200

I do not like these track sessions...but I know how beneficial they are.  My head is in a slightly better space at present and so I figured that I would try to nail this one.

First up I went out way too fast so my first 2km was too quick to what I had planned.  So I tried to settle it down a little on the next set.   It was a little slower but not my much.

Then wouldnt you know it.  The wind picked up....ALOT!  it was blowing across the track so you only got a small tail wind on one curve.  The rest was either head on or side on.....UGH.  This did slow me down.

Next up is the 2 lots of 800 + 200 but with the wind not abating I didnt think I could pick up the pace.   I was surprised by my overall Km time and then to go a little faster on the last one was a bonus.  Now to hope the coach is happy.  

5.19.9 + 5.18.7 = 10.38.6
5.22.6 + 5.23.7 = 10.46.3
5.29.3 + 5.30.6 = 10.59.9

4.12.7 + 1.00.2 = 5.12.9
4.11.6 + 0.57.0 = 5.08.6

3 x 2km & 2 x 800 +  200 

12km fartlek - atawhai

Its a cold, dank overcast day and it matches my mood.

With some drama's happening with my children over seas, I was not in the mood to walk or do anything today. My head and my heart were just not into it...but still I knew it had to be done and I also didnt feel like going round and round the track to do so either.

The walk its self was ok, my recoveries were a tad slow but I was deep in thought during these and trying to sort out the troubles. By the end of my walk my head was clearer and I had figured that there was nothing for me to sort and the kids would just have to suffer the consequences of their actions. Time for some life lessons to them.

My nose was still dripping and I had a dry cough that started bugging me on the return 6km, but other than that....all went well. Body felt fine

total time 1.08.49 .... not my fastest but I am still ok with that.

12km fartlek - atawhai

3km fartlek

This morning we got up early and headed out to Tahuna Beach. My walking group was helping set up and man the run leg of the Kids Weetbix Triathlon. We did this last year to and had such a good time. Cheering on the kids and helping them finish something is obviously pushing many way past their own comfort zones..is just amazing.

After this I had to zip away to the track and complete my 3km fartlek. I was meant to do this yesterday but my Mum came over for the afternoon and it is so rare that we get time like this. So I bumped the walk back a day. I am really glad I did and I feel I totally aced this walk today!

I started out and felt great. Style felt like it was flowing well and nothing felt stiff or sore. I was really pleased to see I passed through my first km in 5:01:3 (man if only I could do THAT for 19 more km...) next was the recovery and I did slow down but still felt good. I did push quite hard on this walk and am paying for it now that I am home as I have started to sneeze and my nose is now starting to run..............grrrrr....this is why I HATE doing speed work.

Here are my km splits

5:01:3

2:47:1 + 2:30:0 = 5:17:1

2:49.8 + 2:28.7 = 5:18:5

Total time of 15:37

3km fartlek

10km out and back monaco

I have had a rough week. Getting back from Hobart with a full blown migraine was not the most pleasant way to travel. Annoyingly it was such a bad one that I took my 24 hour allocation of medicine in 12 hours. By midnight shane decided I should go to hospital where I ended up on a drip and had 2 litres pumped into and many other pain killers. Turns out my kidneys had stopped working and I was extremely dehydrated. By morning they let me go home and it was later that night that the kidneys kicked into gear. So just because I finished the race didnt mean I had missed out succumbing to the extreme conditions.

So my coach altered my training to suit and I was told to head out and do a gentle 10km today. I really didnt know what to expect from my body but I set out with the full intention of taking it easy...................hmmmmmm I felt good, in fact ..I felt GREAT! So I pushed a little bit and my body responded. I was most surprised to get to the 5km in 28:55 then I turned back and just kept up the pace. Didnt push my self up Beatson Road but I did stretch out for the last km along the track home. It was probably naughty and I will no doubt be reprimanded by my coach...but my body just responded so well and I felt great.

so 10km in 59.07

10km out and back monaco

Sunderland endures sweltering contest

Sunderland endures sweltering contest

RACE WALKING 

Nelson Mail Monday 26/02/2012

Nelson’s Nyle Sunderland had to battle her Australian opposition and the sweltering Hobart  heat as Australia retained the Oceania Racewalking Trophy on Saturday.  Sunderland was part of the open New Zealand team competing against the Australian under-23s in the 20km event, the Australians eventually prevailing by 24 points to 22 to retain the trophy for another two years.  The hottest day in Hobart in 17 years had a significant bearing on performances,

with Saturday’s racing starting in 37 degrees Celsius.  Each team required points from both

male and female competitors, including three finishers per team who also had to be among the top five to gain points.  International rules stipulated that no drink station was available until the completion of a full lap, eliminating virtually half the field.  Competing over a 2km loop, athletes weren’t able to access water until 4km.  By 6km many top athletes, along with

two members of the New Zealand team, had dropped out due to the effects of heatstroke and dehydration.

The Kiwis still managed to pull out a gutsy performance, with Scott Nelson barely able to walk over the last 2km due to cramp in his groin, and Sunderland pulling out a strong recovery after nearly succumbing to the heat as she weaved back and forth across the track

at the 10km point.  The Oceania event also coincided with the 20km Olympic trail walk, with Jarad and Clare Tallent winning the men’s and women’s races respectively. Of the 40 walkers competing in the event, only 21 finished.  ‘‘I found this race to be a killer. I don’t

think I will ever again race in such extreme conditions,’’ said Sunderland, who eventually finished third in the Oceania Trophy event and eighth overall.  ‘‘I was very disappointed with my time. I was a good five minutes off [my] pace. I knew I was on form for another PB.

‘‘But when you look at how many didn’t finish this race, you start to be extremely pleased that you hang on to cross the finish.  ‘‘My coach informed me after the race that at the 10km point, he saw my distress and my weaving and was about to intervene and pull me from the race. It  was only the fact that during the 11km I had increased my kilometre time by 40secs that he knew I had somehow come right, which was due to the sea breeze coming up and the sun setting. ‘‘From that point on in the race, I started clawing back some time and positions.’’

20km NZ vs Au

The Hobart 20km NZ vs AU Road walk.

Due to an abnormality in the weather, there was a hot wind blowing down from the Desert and across on to Hobart. This produced Hobarts hottest day in 17 years! It touched 38 degs just before the start of our race.

We had all made sure we had hydrated well and had spent the afternoon in our motel room away from the heat. I had also decided to start eating some of my electrolyte jells and sugar blocks as I knew that the conditions were going to make this a very hard race to complete.

We made our way over to the check in and then milled like sheep under the trees in the middle of the road. You could spot the elite walkers a mile away.....they were the ones wearing Ice Vests and sitting in ice water pools. Plus they kind of had an air of grander about them too or maybe that was just me being a little awe struck.

The Course was a 2km loop with the start finish being about half way. Heading off from the start the first aid station was the food and special drinks table – approx 400m away from the start. You then went up a small rise and around into a dead end for the turn. Heading back the water station would be set up opposite the aid station. You then carried on down to pass next to the start and then on and around in front of the cafes and restaurants to the next turn point after the turn point you came back past the restaurants again and here they had a sponge station. If you timed it right you could get two sponges and then you round the corner and back to the start finish.

We all line up for the start. We seeded ourselves on the start line and the gun goes and we are off. My instructions from my coach was to be very conservative for the first 10km and then pick it up from there. With the temperature at the start of the race 37.6 degs it was a matter of race smart. I felt great at the start off and felt that I had picked a nice pace. It felt easy and within 400m there was only 3 of us at the back ... the main pack had pulled away and left us. As I completed the first lap (2km) and I saw that I had done 11mins, I knew then that it was way too fast and that I may end up paying for that. Normally I would think that time was too slow but in this heat...it was too fast. All ready two had dropped back behind me. As we came up to the aid station I could see there were problems ... no one seemed ready for us. All I wanted was just water but there was no water there and my pre mix bottles had been mixed up. I came around to pass where we were told the water station would be to find it had not been set up yet. This would mean an further 2km in this heat before any of us could get water again. We rounded the second lap and my time had dropped dramatically, I was down to 12mins now. I got my special drink passed to me at the station and then came back around and picked up my first water. The heat was intense and I could feel my shoulders burning and my legs were getting heavier and heavier. I came back around for the 6km and took on both special drink and water again. It was here that I say my NZ team mate laying on the side of the track and then not much further on a number more of Australian and international walkers. As I passed next to the start finish I saw our NZ Male Mike Parker off the course. I was to later find out that the 6km marker was the point were most of those that didn’t finish ended their walks, all succumbing to lack of water and the heat. At the 8km mark the Australian girl Alegra passed me, and I was in no shape to chase so I had to sit back and just watch her go. It was a heart breaking moment as I knew in normal race conditions I would not have let that happen. I continued on but I was starting to really struggle, as I came back up to cross for my 10^th km, I was starting to wilt badly. I was down to nearly 7min kms and was weaving across the course, at one stage tripping on the centre cones. My coach was watching me very closely and had decided he was going to pull me off the course once I passed back near him. The saving grace for me was at the 10km point a breeze picked up from off the sea and suddenly cooled things down....temp dropped about 5 degs and I am guessing the special drinks I had made up were starting to take effect because my 11^th km I picked up my pace and was looking better. Each lap I was picking up my pace and as the race progressed and the temperatures dropped, I got stronger and felt better. I started gaining 40 secs per lap on my one remaining NZ team mate. But best of all, I was gaining ground fast on the Australian. By 16km I had caught and passed Alegra and was gaining ground on Rosie (NZ team mate) not that I was racing her but I was using it as a challenge to keep me going. After using all my mental will and determination to push though the 8 – 10km marks I had to have something to keep me focused. Hearing that bell to signal just one more lap ...never sounded so good!!! I picked up the pace as best as I could and pushed hard to finish. I desperately wanted to be under 2 hours but sadly that was not to be today. I was close though. For as much as I am disappointed in my time, I take comfort in the fact that EVERYONE was 5min – 10mins off their times.

After the race we lined up and were presented silver medals for the NZ vs Au race. This was awesome as it was unexpected. I then spent a good portion of the evening consoling our team member who had pulled out after succumbing to the heat and lack of water. It was heart wrenching for her and to have not had the support of her coach made it even worse. I must admit to being bitterly disappointed in her coach for not being supportive of his walker in her time of distress. I can only hope that she has taken the experience of this race and moved on. You only have to look at the results and see that over HALF the field did not finish! This is including some top international experienced walkers. With some being taken away by ambulance.

So my time was 2:00:56 I now have 3 weeks til nationals were I feel I must pull out a good time to redeem myself. Looking at my data it is interesting to see the negative splits - those kick downs really work!

This race was sadly marred by the shocking organisation of the water table. I realise that there is a rule about no water on the first lap but surely on the hottest day in 17 years they could have excused that and plus it doesn’t take a math whizz to work out that it will be 4 km until anyone could take on any water. There should have been TWO water stations and the sponges.

20km NZ vs Au

5km around the block

Last walk before Hobart.

Not much to say about this one....was not a great walk.

Stupid Rain, stupid slippery road, stupid old slippery shoes.......just stupid.

Its done now..........so its back to the ice pack and heat pack...........GREAT!

Fly out at 11am .... should be an epic weekend. Will let you know.

5km around the block

10 km out an back atawhai

Tonight it was a 10km walk. I had just received my NZ uniform and I was going to test out my shorts. These are the shortest shorts I have ever tried to wear. So I put my skins on under them and tried to get used of them. Well a dual layer of material was NOT comfortable! Tomorrow I will try them out with just the shorts and see how badly my legs rub.

Plus it was a test of my hip. It was just a spasm of the muscle but it still hurt and annoyed me. I had no idea of what pace I was to walk tonight, but I felt pretty good and just thought I would wing it and walk to how my hip felt.

I had a couple of sharp twinges but nothing major or lasting. Most twinges were able to be sorted with a posture shift. I felt good and strong and looking back through my data I sort of did a kick down.

total time 58.14

10 km out an back atawhai

800 + 200 x 7

I felt awful this morning. I have had a flemmy throat for two days and just felt crumby. But I knew that this walk had to be done.

I had planned to take a little easier than last week as I really didnt want to end up with a runny nose as well.

I started out and felt ok, I was breathing pretty hard and having to swallow thick crud. I had company at the track today. A runner came down and was doing 3km, 2km and 1km...well thats what it looked like. When he was on a lap recovering I was able to catch him and pass him and he would laugh and say he has never yet been passed by a walker. Lol

About 4km I was having great trouble with my breathing...only due to my throat being so fully of crud and my lungs were feeling thick. I started coughing as I was walking but I carried on and continued my walk. My legs never felt tired and I was happy enough with how things went.

4.08.1+1.00.5= 5.08.6

4.07.3+1.00.5= 5.07.8

4.07.9+0.59.5= 5.07.4

4.13.5+1.01.8= 5.15.3

4.16.6+1.01.6= 5.18.2

4.16.9+1.00.9= 5.17.8

4.16.6+0.59.0= 5.15.6

800 + 200 x 7

16km out and back

After getting up and down, up and down repeatedly yesterday while painting the wee thin stripe around our house....my hamstrings were very sore and tight!! Plus with having 16km to walk today...it was going to be a painful walk. But as luck would have it...not so bad in the end.

I filled up my drink bottles and headed off up the track. I was ticking along nicely and enjoying the day. Overcast and 20degs...nice. I had my long sleeve top on as it was meant to rain but I had to take it off half way through the walk. At 8km I stopped briefly to take my top off and tie around my waist and to stretch my hammy out. Then it was pick up the pace again and head for home. By 13km ...even though I felt fine and still felt I had plenty in my legs, my tank ran dry and I suddenly felt very heavy and my times slowed up. I was on the up hill part anyway but I just dragged my self up the next two km. The lack of food and lack of enough water took its toll. Nothing major, no injury or anything like that. I just went heavy and slowed up.

Picked up the pace alot on the last km - downhill to home. Total time for 16km was 1.37.34

Plus today is Valentines Day here in NZ and its also our 9th Wedding Anniversary too.

16km out and back

5 x 2km with 2 min rest

I got up early and went to the track to do this before my group of walkers arrived for drills and training. I am NOT a morning person, so I hated being out there at 8.30 am.

My right glute was still sore this morning plus my whole body was aching abit after the entire day of scrubbing ceilings! My poor shoulder and back are both telling me they had done enough. I started out and just picked a pace that I was happy with. I was not pushing hard just tinkering along. I was not particularly worried about my times for today, I just wanted to get this done.

I stayed fairly consistent and strong for most of this walk. Pace dropped off a little towards the end as my glutes started to fatigue and I had little left in them.

so here are my two km splits.

11.05.2

11.06.7

11.13.2

11.13.1

11.11.1

I am happy with that.

5 x 2km with 2 min rest

10km out and back

Its a funny day to day. Its over cast and every now and then it will try to rain, the wind will pick up and bluster for a bit. Then next thing, its sunny and very muggy.

My nose has finally stopped running. I ended up with exercise induced rhinits. I get this when ever I exert myself too much and it normally lasts between two and three days. It annoys the hell out of me when it happens, as it is not like a normal runny nose. This is like someone has turned a hose on and it just pours......NO MATTER HOW MUCH YOU BLOW.

So I bumped this walk back a day, so that I could breath while out. I had Bex this morning and we are both very happy with how the body is holding up. My only niggly spot is the peroneal tendon on each leg. Running my fingers along the tendon it feels like a row of peas......all lumpy and it is rather sore. So Bex gave it a good massage today and I will continue twice daily to ease it.

The walk itself went well. I was cruising along, it was a little windy and twice it started to rain. So I pushed a little bit on the way home as I was getting cold.

total time 1:00:07

10km out and back

800 + 200 x 5

This was a fantastic workout. My glute pain had settled - probably pulled a little due to all the squatting down while painting. I got down to the track and unlocked the rails, then did a 400m warmup.

My first 800m I decided to not push too hard as I wanted to try for some good speeds for the total 5. I would stop for 30secs and then really push hard for the 200m.

My body held together well, with no glute pain during the whole walk. I did have one dizzy spell but I managed to get through that with out stopping. I felt strong the whole walk and didnt feel too out of breath.

here are my km splits. Each has 30secs between 800m & 200m and then a 2min recovery.

4.07.1 + .59.5 = 5.06.6

4.04.4 + .58.2 = 5.02.6

4.04.0 + .57.0 = 5.01.0

4.05.0 + .56.7 = 5.01.7

4.06.0 + .54.7 = 5.00.7

800 + 200 x 5

12 km Fartlek

The blog has been a little quiet this week. I did do a 15km out and back on Weds. Nothing exciting to report.

Today I had a 12km fartlek and I was very apprehensive about doing this one. After an incident on Tuesday at the track I was nervous to push my self again, but my coach had told me that it was ok to stop and start again and so I just decided that I would do just that if I needed too.

I started out and I felt really good and strong. It was nice to have a rest day before a speed session. It wasn't planned but my mum was over from Blenheim and I really wanted to see her, so I bumped my speed session a day. My first km was a good speed and then my recovery 500m felt quite slow but the time said it wasn't. 2:52!! and it carried on like this for a wee while.

I did stop at 4km, 6km and 10km. I needed to drink and also to gather myself. But I didn't stop for too long. I went through 5km in 27:08 and 10km in 54.58 (huge pb) and finished up the whole walk in 1:06:01

I would have to say this is probably my strongest walk yet.

data below

12 km Fartlek

3km, 2km, 2km & 1km

I had a very restless night....no reason really....just couldnt settle and sleep. I knew I had a tough walk ahead of me today at the track but felt that I was up for it. I had an extra day for recovery as my glutes were still very sore from my 24km.

I know that I am having some blood pressure issues again......finding I cant stand up fast or my head swims and I have to stand still or sit back down again. We have a monitor at home so I will check it later tonight once I have settled down for the night.

I unlocked the track and did a lap for warm up. It was over cast and muggy when I got to the track so I didnt worry about my hat or sunscreen. I did put my water bottle over at the 200m mark as I knew I would be stopping that side for the first segments. I was to do 3km, 2km, 2km and 3 x 1km.

I started out and kept my pace conservative for the first km as I let my body stretch and settle. Then with each km I picked it up a little. I stopped for my first 3 min recovery. I was breathing hard and took some water. I started out for the 2km and it took the first 200m to find my legs again but I settled down and picked up the pace but for the 2nd km I was starting to tire. I stopped for the next recovery and took 3mins not 2mins....I was feeling a little light headed. I took on some more water and then started again. I got just past the 200m mark and had a moment......I gathered myself and continued - but alot slower for this km and then as I felt stronger I picked it up again. Now I had 3 x 1km to go but I knew I was not going to be able to to continue. I did try and managed one of the km reps.

3km = 15.42.9

2km = 10.33.8

2km = 11.11.00

1km = 5.21.9

3km, 2km, 2km & 1km

24 km out and back monaco

I have to do this.....I have a small mental block with this distance at the moment.

I was so thankful that my friend Yvonne agreed to come out and jog beside me and that she was going to do the whole 24km! I really find that having company helps so much. We were able to chat the whole way. The only real struggle was from 9km to 12km as we had such a strong head wind. Yvonne felt like she was jogging on the spot!

I am glad to say that I had no hip pain or hammy pain...yay!!!! I did have to put my older training shoes on as I have now worn through the bottom of my others. Due to the blisters my new shoes had given me...they had not quite healed properly and I have now discovered that I have a lovely thumb size blister again! GRRRR I only had a few little GI moments but nothing worth mentioning at the time.

total time 2.29.39 avg pace: 6.14

I am totally happy with that.

24 km out and back monaco

800 + 200 x 8

I had no idea of how I was meant to walk this session. I kind of figured ... go hard out for each one and I guess progressively get slower and slower.

So thats what I started off doing. I went out fast for the first 800m......gasping for my 30sec rest and then fast again for the last 200m and then a 2min rest before doing it 7 more times.

By the 3rd one I was struggling BADLY....my legs had gone a funny numb feeling and I was having trouble getting them to move let alone push. As I finished my 4rd rep my ears were roaring and I was getting spots in front of my eyes. Hmmm time to slow down a tad. I was drinking water when I was able. So as hard as I tried there was just nothing in my legs. I remembered that I had a gel in my bag so I took half and started again....then on my 2nd to last one I finished the gel. It did help and in fact probably helped me continue. I had thought to quit many times during this workout.......but I am glad that I didnt.

4.05.4 + .57.8 = 5.03.2

4.03.9 + .59.2 = 5.03.1

4.08.6 + 58.3 = 5.06.9

4.12.4 + 1.01.1 = 5.13.5

4.22.0 + .59.1 = 5.21.1

4.18.7 + .59.8 = 5.28.5

4.14.9 + .59.6 = 5.24.5

4.17.1 + .59.3 = 5.26.4

This was really hard and I struggled with this.

800 + 200 x 8

12km with racepace bursts

This was meant to be 15km and I set out with every intention of it being so.

I set off up the track in a good pace. I was feeling great. Good and strong and my style felt good and everything was feeling easy. I had decided to take a gel before I left. I had a Berry flavour Peak Fuel and was curious to see how this sat in my tummy. I was making good time and from 3km on I picked up the pace to add in my 8min of race pace and I also decided to these back to back. Everything was going great until 100m from the 5km point.

I was gripped with sudden GI pains.....BAD GI pains..........and then just as instant .... I needed the toilet...NOW!! so the split second decision was made to make a detor and head up to the monaco domain, I had to make 500m to make the toilet. .... and here my story stops.

Needless to say I returned home in a much slower time, with my old GI pains back for the return walk. Its been a few months since I have had my old tummy problems so I wont whine too much about it.

1:13:45

12km with racepace bursts

5 x 2km with 2 min rest

I was hoping I would be recovered enough to apply a good effort to this workout. I had been to see Bex that morning and she was happy with my hip. It is healing but I do still have to be careful. Today was my first walk with out the magic Pink tape too...so I was a little nervous.

I thought I should start out on my first km ....easy and then pick it up for the 2nd km and I did just that. I stopped for my 2 min rest and took a good drink. Away I went again and I quickly slipped into a nice pace that I felt happy with. I was pushing but not racing.

I get through this work out by only ever focusing on the 5 laps that I have to do at any one time. Makes it easier for me. I was really pleased that I felt strong and the walk felt good ... not easy but not too hard either.

On the last km I picked up that pace on the last 400m and it was during this lap that I could feel my hip. It was a deep ache in the hip joint and it would hurt for a moment on each heel strike. It was not bad enough to slow me up or to make me stop....but if it had gotten worse, I would have just stopped.

All in all I am very happy with this walk.

5.35.8 + 5.30.7 = 11.06.5

5.29.0 + 5.31.5 = 11.00.5

5.30.7 + 5.32.3 = 11.03.0

5.33.3 + 5.34.1 = 11.07.4

5.32.3 + 5.27.3 = 10.59.6

5 x 2km with 2 min rest

10km Wakefield Race

Its a stinking hot day!!! The race starts at 3.30pm so I had time to full in the morning. So I helped Shane paint the side of the house and made sure I wore long pants and long sleeves to protect my self from the hot sun. I spent all day drinking carefully and making sure I ate correctly. My hip had been achy on and off but nothing to bad.

I drove out to Wakefield, picking Raylene up along the way. It was her first time on this course and she was a little nervous about the heat. It didn't take long for everyone to start arriving and even Neroli made it out. We all chatted and caught up with each other. It has been a few months since I have done any club events and lots of people were asking what I had been up too etc. I was not too worried about this one today. I had planned to just take it easy going up and then depending on how I felt then I would pick it up to push for the return 5km. I also decided to race in just a crop top and shorts.....something I NEVER do and I am very pleased I did.

We lined up and we are away. Wendy did exactly as I expected her to do and she punched out pretty quick and hot pursuit was Neroli and I just sat in behind them and was happy with the pace as I knew there was a short climbing coming and so no point in wasting all my energy in the first km. There was a small breeze (a first in all the times I have raced this) but it was still very hot and you could feel the tarmac just sapping you. It is a relatively flat course. A few undulations so you get a small down hill and then a small up hill. I carried water with me this time (1 bottle was fiz water and one just water) I drank from the station on the way out and back and sipped my fiz drink....but still only a small amount. I just cant get the hang of drinking when breathing hard. It slows me down too much.

I hit the 5km turn in 28:45 and was happy with that. My hip had been achy and was feeling weak. I picked up the pace and by 6km my hip didn't seem to aching as much (perhaps as it was now more downhill it was easier on my hip?) I kept slowly increasing my pace and carefully testing my hip. I slowed a little between 7 & 8 km as I slowed up for the drink station and there was a few more rises. I then decided I was feeling ok and decided to start pushing it from 8km. I pushed the pace up and then when I hit the 9km marker I tried to push more. I am really pleased to look at my lap splits and see that it showed my increase in speed.

Now that I am home and its been 3 hours since the race. My hip is very achy and so I am making friends with my ice pack. A rest day tomorrow and then Bex on Monday.

total time 56:43 (on my watch)

10km Wakefield Race

10km on tread mill

I had my hip re strapped up this morning and I was keen to try 10km again today. Once again the treadmill was the best option. The temperature soared this afternoon and I figured that I would be silly to go out and dehydrate myself before tomorrows 10km. Seeing as tomorrow's race will be extremely hot and tough.

I picked a simple pace for this one as I dont want to be worn out for tomorrow either. So I picked 9.5 for the first couple of km and then went up to 9.7 km/hr which = 6:12 / km

I ticked away at this pace easily but did start to feel tired at 7km and at 9.700 km my hip flexor started to pinch. I kept going to finish and had a good stretch. My hip is achy but but its not painful. I will dig out the ice pack and will see how it is tomorrow.

1:02:16 for 10km

10km on tread mill

8 km on tread mill

I have not written much this week. I have not been able to train due to a hip strain. We did work out that I seem to be in a constant state of dehydration and when I mentioned to Bex just how much weight I had dropped after the 24km she suggested I tell my coach as it would appear that my being so dehyrated pretty much is causing me to get injuries.

So with some great deep tissue massage and awesome pink strapping, I am starting to come right. Plus lots and lots of water = lots and lots of trips to the loo..sighs...

Today I was to test my hip out and we all decided it was best to do so on the treadmill...as I could control my speed and if I hurt at all I could stop and stretch etc.

I started out easy on 9km/hr and then went up to 9.5km/hr and did my first km in 6:24 and noticed just as the km was about to click over that I had not started my watch... DOH!!! So just as the km was about to click over I lifted the speed to 10km/hr and hit start as the km clicked over (hence my data showing only 7 km walked)

First thing I noticed was how weak I felt in the right hip but the good news was nothing was hurting. I carried on at a steady pace and felt good. No shin pain or back pain...GREAT!!!

At about 6km I felt an ache develop deep in the hip. So I made sure I was using good style and technique......the ache stayed but didnt get worse so I carried on and was gone by 7km. I was kinda naughty and thought I would pick the pace up for the last km......know that I could slow down instantly or stop if the ache came back or worse ..it hurt. I took the pace up to 11km/hr and it felt good, the last 200 metres I took it up to 11.5km/hr and I am pleased to say no ache and no pains. Still did feel weak???? but I didnt hurt anywhere.

I will stretch and put my heat pad back on later tonight.

Total walk is 48:13 for 8.021 km (as read off the treadmill display)

8 km on tread mill

2km reps

I was meant to do 5 x 2km reps. I was totally ok with this now. After talking to my coach about how this is meant to be done, I had a new appreciation for this.

After my 24km I found that the front of my right hip and right glute were aching. So badly that it kept me awake for most of the night. I figured it was either my psoas or my piriformis. Sunday I had drills with the girls and I felt some pain on my outter hip but put it down to stiffness.

Today I woke up to a numb sensation in my hip/glute. It got sorer and sorer as the day went on. I went to the track and decided to try out my new shoes. I had managed to sell some bits and pieces so that I could buy myself some new racing shoes. Only they rub alittle on one heel. I put some tape on my heel and started out. By lap 2 the tape had pulled off and was annoying me. The pain in my hip was making my right leg feel add. Almost numb. I made the first 2km and stopped for the 2min recovery. I started out for my second 2km and got to lap 3 and my heel was rubbing up and starting to hurt along with my hip and deep in my glute. I stopped at the end of this 2km and changed shoes. I had brought my other racing shoes down ..just in case. But when I took my shoe off and saw a blister already formed I knew I was in trouble. Sure enough I only made it part way round the next lap and I was done.

I was so annoyed that my new shoes eat my heels and only just after 4 km!! grrr plus I need to buy better sports tape...the tape that I had just brought.....could barely stick to paper let alone skin!

So I have booked in to see Bex first thing in the morning. I need to know what I have done to my hip...obviously the 24km really pulled it.

2km reps

24km out an back monaco

This started out ok. I felt really good and strong until I popped out at Monaco at the 5km mark. It is not sheltered from this point around and back. It follows the sea and if its windy it is here that you will wear it. Well it was windy....really windy! I punched into it to get the 6th km down and then turned and enjoyed the wind at my back for the 7th km then from there round to the 12km turn it was head on again.

I stopped at the 12km point and took my first fuel - Peak Fuel Coffee flavour - one I have never tried before and some fizz water. I headed back to home and felt good, I had the wind to my back but by 15km I was starting to struggle. I had a funny stitch starting and a sharp pain under my collar bone and I was needing to use the toilet ... but I still had 3 km to go until I passed by the only toilet. I knew I could hold on but I could feel that bruising feeling in the pit of my stomach again. I stopped at the 18km mark, I had more to drink, used the loo and then had my lippin (I had found this in the cupboard) - side note - I hate Lemon!! I made it to 20km in 2:02:58 and I was very happy with that. But the next km had me dry retching and my stomach went into knots. I had to slow down and try to get my stomach together. Even my last km going down the walkway was slow...I felt AWFUL and this is why we try different fuels while training......so my lesson for the day is DONT EVER use Lippen and perhaps not the coffee flavour peak fuel .... I like the berry flavour.

Total time 2:30:15

24km out an back monaco

5 x 1km - road way at monaco

First and foremost.....remember that I am BLONDE!!! I had 5 x 1km and each with a 2min rest between them.

There is a reason why I do measured things on the track. I went to the track today but the Collgate games had already started. So I decided that Monaco had the flattest 1km length of foot path. I headed out and figured I would just go by the GPS function................(in hindsite...this is where I went wrong) As I drove past the route I was going to do, I flicked my trip metre in the car to get a rough idea of where the km would be. I parked my car and it read 950m so I guessed that if I started up the road alittle (I had 200m spare behind me) that I would be all good.

I started out and was feeling little stiff and sore but quickly was breathing hard and just focusing on the corner and to where I had worked out I would stop. To my surprise my GPS didnt go off until a good 100m past where I had started my trip metre. Hmmmm well ok, I hit lap and waited for it to count out 2mins. In this time I had not moved (well my watch says I did) so when I hit lap again to head back for my 2nd km....logic tells me I would finish up where I started. I didnt!!! I was about 100mt short again. Dang it!!! So for the 3rd km I walked back up the road and started again only this time when my watch chirped for 1 km my time was under 5mins!! and I knew this was seriously wrong, so I started it up again and walked a further 100m up the road. It was here that I spotted a km marker on the side of the foot path. (left over from the South Island Games 10km road walk it had 4km/6km on it ... so I knew that the 5km marker had to be further back from where I had been starting) oh well too late now. So I headed back around for my 4th km and again my watch went off way too soon....grrrrrr

It was about now that the little light bulb went off in my head and a DOH!! moment was had. Of course it was not going to read 1km cause I was pressing lap and then moving up or down the road ..hence registering as distance traveled!!! DOH ....but I did find a cool feature that I didnt know the watch had and that was found on my last km. I decided I would go 500m out and turn so that I would finish up by my car again. I hit lap and set off only this time I was not going to stop when my watch auto chirped for a km..... I pretty much know my 1km time and I know the 500m. I turned and headed back, sure enough my watch let out a chirp about 200m short this time but just as I passed over were I started it beeped to say it had done a lap. My watch knew that it was to do a km from the lap press......I didnt know my watch would do that. So my last 1km was right and possibly my first.

So I walked further up the road and sure enough there it was ..written in dazzle red - 5km turn!!! so for next time I will forget the gps in my watch and just hit manual lap from that marker to the 4/6km mark.

so I cant really tell you what my 1km splits were. I can tell you that they range between 5:22 and 5:30 and that I am realising that I am not built for speed!!! I just dont have a fast twitch in me.

5 x 1km - road way at monaco

10km monaco - windy

Its windy today...and hot and muggy!

I headed off up the track for my first 1km and my ankle/shin instantly started hurting. Each heel plant I could feel it jar at the front of the shin (about an inch above my shoe) I carried on and hoped that it would ease up. When I was at the bottom of Beastson Road I saw Jamie biking towards me with his Dad. So I stopped briefly to chat about his training and his race on Friday. I was pleased for the stop and gave my leg a rub and a stretch. I carried on my way and had the wind to my side so it didn't hinder me too much. I got to the turn point in 29:40 and was happy enough with that. I had not been pushing my self at all and was just enjoying being out.

I turned and instantly felt the wind. It was more side from behind before....now it was side but to my front and it was getting stronger as I walked. Oh well, not much I can do about it so I just settled into a pace and continued. I did notice my ankle getting a little achy but nothing painful. I got to the top of Beastons Road and went head on into the wind for my last km home. Its not very often the wind blows in that direction and it was slightly annoying as I was wanting to push for the last km........which I still did but into the wind.

I am ok with this walk. Its nothing startling and I hope that I will be recovered by tomorrow as I have 5 x 1km to do yet.

time 1:01:50 avg pace = 6:11

side note: Ankle/shin is still achy - I might ice it and then get the stick into it. I have had a couple of people mention shin splints....but I doubt its that. Its just my ankle getting cross with me.

10km monaco - windy

5km fartlek - track

4 days with no training...you would think I would be rearing to go and fully buzzing. Turns out the reason why I had such a crumby weekend was due to a nasty bladder infection. After my walk on Friday I felt like someone had kicked me in the lower abdomen, but I didn't think too much about it but the pain got worse over the weekend and then I ended up sick. So the 24km was flagged but when I flag a long walk I spend the whole day feeling so guilty.

I woke today and felt better and was fully ready for the 5km fartlek. I opted to use the track today instead of the walk way and I really felt it would be a good walk. I got to the track and it was scorching hot! Temp was around the 22deg but out on the track it always feels hotter. I set my water bottle up and figured pretty quickly that I would have to stop to be able to drink during this one. I warmed up and my shins pumped up and went so tight. I hunted through my bag and found some muscle rub and gave them a good rub which helped alot.

I started out and felt good and fast. My ankles were freeing up and my shins were no longer tight or hurting. I went into my first recovery 500m and felt good and powered up for my fast 500m. I continued on through to the 3rd fast but by the time I came to the recovery my legs were spent. They felt like wet noodles and I was struggling.....it was hot and dry and I was so thirsty. So I stopped briefly to grab a drink and then I headed out and gave it my all to try and finish on a fast km. I am a little disappointed as I really felt this would be a good fast walk but it was just average. My coach is happy with it and he broke it down into smaller distances eg 2km time and 3km time etc.....and it did make it look better.

1st km = 5.07

3.00 + 2.33 = 5.33

3.00 + 2.39 = 5.39

3.10 + 2.42 = 5.52

2.58 + 2.41 = 5.39

total time 27:53 avg heart rate 157 max 173

5km fartlek - track

3 x 2km & 4 x 1km

I have not done this mix before and was looking forward to giving it a go.  I picked the track as I like to know 100% that I am doing the right distance.

I started out for my first 2km - I was feeling ok.  Body was stiff and a little sore from the 15km the day before. I could sure feel my glutes working today.  I was really pleased with my time for the 2km and felt the effort was not too hard but I was not mucking around either.  Now the trick was, could I repeat it for the next two lots.  I was starting to get tired on the my last lot of 2kms but it was nice to know I was swapping onto 1km reps now.

I had 2mins rest between each set and it felt more than enough.  I was still struggling to get my legs to fire properly.  I dont feel I have any actual speed yet.  I had thought my 1 km reps would be much faster than in my 2km ones....but I was tired by now and my fast twitch were not twitching.  Instead they were fairly consistent and I know that I was putting in a good effort with each one.  It will be nice when I can do a whole 10km at this pace.

Garmin site is down for repair so there is no link for the data at this stage.

1st  - 5:26 + 5:25 = 10:51
2nd - 5:24 + 5:26 = 10:50
3rd - 5:27 + 5:31 = 10:58

1st  - 5:26
2nd - 5:30
3rd - 5:32
4th - 5:29

Total time including the 2min rests was 1:06:44
Avg h/r = 150 Max h/r 167

data finally up
3 x 2km and 4 x 1km

15km (2 x 8min burst)

Day 1 / 3 - Migraine

Temp 23 degs, no cloud and slight breeze.

I felt that familiar aura starting at lunch time. So I hit it with Maxalt and codeine as I knew I had to do 15km today. I had to fit in two 8min bursts of race pace which even though I felt so slow and foggy headed my data shows that I didnt do to badly. My bursts for 8mins last approx 1.5km........1st burst is at 4 and 5 km and again at 7 and 8km

AS I was out walking I got to 3km mark and saw two young girls stuck in their car on the motor way. Their car had run out of gas and they didnt know what to do. So I stopped and went over to help push the car off the road but the traffic was so thick we couldn't get the car across the 2nd lane. But a wonderful guy pulled up beside us in a ute and said he would pull in front and tow them to a garage....so we hooked them up to his ute and off he went with them.

I continued on and was managing ok, but once I was through my second burst of race pace I suddenly felt really odd. My ears were ringing and my vision went all spotty and I started to wobble at the knees, so I saw I was at the 7.5km mark where I normally turn....so I continued on for another 100m and stopped under a huge tree and lay down in the cool grass for a moment. I waited for a couple of minutes and then headed back for home. I took it nice and easy home but was still surprised to see that my pace was still pretty strong and fast. It was a fairly hot day and I was very dry! the codeine drys out my mouth so I did feel rather dehydrated by the time I got home.

I am really pleased now that I look at my data. Due to my going a little futher at the half way mark it put my km markers off on the way home so instead of the Beatson hill being part of just one km.....it was broken into 2.

Total time 1:31:14 avg pace 6:05 avg heart rate 145

15km (2 x 8min burst)

12km kickdown

This was tough today. 12km kickdown and so I opted to head out to Atawhai as that is basically flat and the slips have been cleared away - some clay and icky laying around but nothing that slowed me down too much.

I was so tired, it was hard to get any rhythm going or any speed. I was not even sure what pace I should have been doing. I knew I had 4 kicks to do and I just tried hard to at least show I had increased speed each 3km. It was not great drops but it did drop......6:00/km, 5:55/km, 5:50 per/km & 5:40/km

1st	17:57
2nd	17:49
3rd	17:37
4th	17:04

I was hoping for better. I had a good brisk sea breeze going out for the first 6km but the breeze calmed down on my return so I didnt really get any benefit from a tail wind. The last 3km I did try and find some energy and pushed harder but it was an effort to maintain it.

total time was 1:10:31

Again - No pain in hamstring or back! yay.......thats 2 walks in a row.

12km kickdown