5km Fartlek along the walkway

There is a storm brewing!!!  Thunder and lightening has been cracking for the last hour and it is pouring down.  Oh happy joy and I have to go out in that and do a speed workout......UGH

I got home and quickly changed into my gear and quickly headed out the door.  As luck would have it....the rain stopped just as I made it to the start of the walk way.  Yay!!!!  But it was still awesome watching the lightening out over the sea.  

I started and really tried hard to get some good speed going.  I felt heavy and sluggish (but then the walkway makes me feel like that most days)  I got to my first km mark in 5:41  (already I am 20 seconds slower) 

I slowed and discovered the walkway is flooded and had to go up over the grass and sand which made my feet very slippery for the next fast 500m but I pushed on.  I tried really hard on this workout.  As we no longer have a track to walk on this will be where I will do my speed work.  So I needed a base time so I can at least see improvement as time goes by.

My recoveries are still too high and something I need to work on.

1st km = 5:41

2nd km = 3.03 + 2.44 (5:47)

3rd km = 3.08 + 2.45 (5:53)

4th km = 3.07 + 2.53 (6.00)

5th km = 3.03 + 2.49  (5:52)

total time 29:18   I am happy enough with that.

5 km fartlek data

On a sad note..........I drove to work this morning in total disbelief at what I was hearing on the news.  A terrorist attack at the finish of the Boston Marathon.  I spent all day following the news updates and talking to my friend Lis in Denver.  I am still reeling from such a stupid senseless act.  Killing everyday people enjoying a very special and elite sporting event.  Even worst was a child was killed and many others terribly injured.  Athletes have had many amputations and lives will never be the same again.  I can only hope the catch the people responsible   

10km Race - Race 1 in the series

On Thursday night I went and raced with Kay, Densie and Robyn.  We met up in Southport and headed along the walkway out there.  While it was beautiful and I really enjoyed having company, it got dark real quick after 5km and so coming back Kay and I struggled.  I just couldn't see and tripped a couple of times.  So My time is really off and I don't really rate it much.

Today - 1st race in the 10km series.  We drove into Brisbane (thanks denise for your super driving)  and found New Farm Park.  I went for a warm up and walked the course.  It was a nice 1 km loop with a rise on one side and and slight downhill the other and double speed humps every 100m.  Not what I would call a fast course but it was scenic and I could see time would pass quickly.

We started out and I settled in behind Amie and Mikayla.  I had Paul hot on my heels and really hoped he would stay on form and give me a good push.  2km's into the race and I had caught  Amie (forgive me if I have the names back to front)  and gave chase after Mikayla.  Paul sadly had dropped off and was not feeling it today.  I was not pushing hard but was trying to keep to a steady pace.  Focus on my form which felt all over the show today.  Each speed hump I would either step over and in between or land heavy on the top of them.  I did find this very jarring on my knee.

I caught Mikayla at 4km and called to her to use her arms more and stay on behind me ... she is usually quicker than me but she also was not feeling it today.  By 5km I too was not feeling it anymore and had dropped to 6min/km pace.  I figured if I can hang on to this I might just do a sub 60min which was way faster than I had planned.  By 8km I was feeling it.  My glutes were hurting, my psoasis was hurting and I was tired.  When they called out last lap, I was so relieved and I tried to pick the pace up.  Crossing the line in 59:17

YUS!!  I am very happy with that considering that I have been working mainly on style change and not on distance work.  Guessing that will all change from next week.

A fantastic 3 km Fartlek

Tuesday is always TRACK NIGHT.  This was to be our last track session as they are pulling up the track to replace it.......they even started pulling it up while we were walking around.  Even some of the walkers took away a wee chunk of it for memories.

I warmed up for 4 laps...with one lap just walking the line.  The others were doing drills and then 10 laps.  So I started out on my own.

I felt a tad tight from the walk the night before but nothing hurt to much.  I was trying very hard to keep  my hips level and my knee coming through in a straight line.  Plus push off with my toes more and tuck my butt and hold my core straight...........phew thats a lot to think about.

I went through the first km in 5:24  .... ok I am happy with that.  Now the work begins, can I maintain a good recovery pace, can I pick it up for the next fast 500m

the answer tonight was YES I could and YES I did.

1st km = 5:24
2km = 3:03 + 2:38 = 5:41
3km = 2:58 + 2:39 = 5:37

total time was a smokin 16:45   YAY!!!!! finally some improvement.  Plus my heart rate was a good avg too 157 b/m

3km fartlek data

7km along the walkway

Well since Canberra I have just focused on walking the line and trying to get my hips in line as I walk.  Plus tucking the butt under and using my glutes to walk.

Was not sure what I was meant to do today.  I missed the 10km yesterday and I thought I should do that tonight but by the time I got home from work it was getting dark.  Shane and Kelly said they would do the 2km walkway so that I would have someone out there.  We all started out and it was drizzling and windy.  I decided then that I might just do 5km......but as I got on to the single lane road I figured I would have enough time to do 6km................turns out I was able to turn at the 6km and head back to met the guys.

Tonight I was trying to concentrate on so many things.  Trying to get my glutes to fire being the top of the list and I think they did in the last couple of kms.  Trying to get my hips low and lift my feet a little so that I can get a longer stride.  It is tough when walking and thinking about so many different things.

Total time for the 7km was 43:24 (avg 6:14) but the pleasing was my heart rate avg had come down.

7km Walkway

AMA Nationals in Canberra

I flew down to Canberra for Easter to compete in the AMA Nationals.  This would be my first step out in a National comp and I was feeling very nervous.  I was so under done with my training.  I am still very very unfit and only just coming out of injury.

First up was the 5000m track.  It was COLD....well ok...ideal racing conditions but it felt so very cold to me.  It was 7 degs and 12 degs for racing.  Once I had done a lap I was warming up and I must admit it felt good to be able to breathe!

The 5000m was nothing startling.  My time was 28:20 giving me a Silver and I am happy enough with that.  It gives me a base time and something to improve on.  My coach pulled me aside after the race and taught me how to walk...normal walking!!!  My right knee drifts in now and this drags my right hip forward.  So he has me walking along a line and keeping my hips level....(feels like I am crabbing sideways with my left hip...thats how far out I was)

The next race was the 10km road.  I knew this would be tough.  I had been very consistent in my 5000m per lap...would I manage the same in the 10km.  The course was not the greatest....beautiful scenery but under foot not so much.  It was uneven footpath, raised footpath with tree roots and low hanging trees.  Not to mention LOTS of cyclists!!!

I got a better start but Jim noted that I need to be careful for the first 50m.  I set chase after the leading ladies but my fitness was letting me down.  I resided to try to be consistent.   It was also april fools day and my coach Jim was helping out - he was incharge of the DQ board.  I came past for my first lap and he called out that my name was up.......I was guttered to glance and see my number .... then he moved his hand and I saw in large letters APRIL FOOL!!  man he was lucky I was racing as I would have slapped him!!  but it was a good prank and got me good.

total time was 59:08 so I did what I set out to do and crack 60mins.  I also got silver for this one too.

I must admit that all my family drama weighed heavy on my mind while I was away.  I dont accept that I am "playing the victim"  .... yes I will agree that by accident, an item of importance was originally broken and then thrown out.  But I honestly didnt know the importance of that item.  (plus we were selling our house and throwing out ALOT of our own important stuff) Seeing as I picked out every other important item I would have thought it obvious that I had no clue to the importance of the glass containers.  Any how....what I don't accept is the after math and finding out that "my worth" was measured by the two glass bowls and teddy bear chimes.  That the not posting these items would cost me my daughters and my grand children.  That a year later it would also cost my Mother her grandchildren and great grandchildren.
To get back from racing and be told that they have both unfriended my mother was just heartbreaking.  That was the last tie that my own grandmother had to the girls and great great grandchildren.  This whole mess has just been taken to a whole new level and now almost an entire family has been removed.  The stupid thing is ... it hasnt been my mother that has been giving me photos or updates.  It has been one of the 28 joint freinds or family that we share.  I wonder now how far they will go.  Will they dare to unfriend all family and friends that we share?  Will they continue to read my blog.....which I find amusing seeing as one minute they tell friends "I am dead to them" and the next tell family that they "avoid me at all costs"
Well one thing for sure........I am totally over it.  They really dont want me to care about them any more..they got it.  They want me to forget about them and not try to contact them any more...they got it.  I will be in Cairns during August....I wont bother trying to contact them.  They can explain to their kids why I am not part of their life.  I have the returned cards that show I tried.  I am so over their drama and selfishness.  Their lack of respect for family and elders is just beyond words......I didnt bring them up that way.
It is so time for me to walk away.  Its their loss now....not mine.  Their choice .. not mine.

2km at 85%

Well this is my last training session before I head off to Canberra.  I am racing in the AMA Nationals, doing the 5000m and 10km road walk.    AMA Website

I dont feel overly confident for this race series.  I am probably the most underdone I have ever been for a Nationals Race but such is life and at least I am able to walk pain free now.  I will use this as my build up for the Cairns Games and then on to Geelong for the Australian Masters Games in October.

I had another session with my chiropractor last night and he really got snapping on me.  My back definitely feels much smoother but my hip joint is still achy and a tad stiff.  He assures me I will feel great by Friday.  So I shall wait and see how we go.  I was meant to do 4 x 400m today but as no one was going to the track I saw little point in the long drive and $$ for the use of the track ... so I just went and did an easy 2km.  Felt a little stiff for the first km but turned and eased into it.

I am so looking forward to catching up with lots of friends from over Aussie and NZ.  Plus I get some time with my coach.

2km was done in 12:35 min

2km data

6km along the walkway

I decided against going to the track today as we are heading out to a comedy show tonight and I didnt want to get home too late. 

I went back to the chiropractor yesterday and while I felt ok at first, later in the night my hip socket was aching and had been hurting on and off today.  I started out on my walk and noted straight up that my right hip ached.  I again had no drive and so took my first km easy while I warmed up.  I felt like I was going at about 90% today.  It did feel hard and I was trying to concentrate on my style.  I didnt sleep well last night and have spent most of today deep in thought.  Normally when I am out walking I can clear my head and sort out any issues that are on my mind but sadly today was not one of them.  I am really looking forward to the comedy show of Danny Bouy as I need an darn good laugh.

Todays walk was 6km in 37:07  (not sure what the huge spike in my heart rate was at the end of my walk?)

6 km walkway data

Now a wee note:  To my super slooth double agent friend or family member.  Thank you for stirring up more anger and stress.  I am sure my mother would love to thank you for her nasty messages she received today.  But I am very sure you don't have the balls to let yourself be known.  Again....this is MY blog and it is for me to express MY feelings and I will continue to do so.

3000m Masters Race

I knew this was not going to be a good race.  I had spent most of Saturday curled up with my stomach doing what it does best.  Then that night my back was just hurting constantly.  I had gone out on friday night to the bottle store for the guys and when I put the box of beers into the car I felt my lower back go zing!!!  Normally I can lay on my back and be ok but last night it throbbed all night.

I got up and headed to the track.  It was very hot and muggy today.  The air felt thick and wet which made it hard to breath.  I warmed up and made my way to the start line.

The first km was comfortable and I sat about 2 m behind Paul and was happy enough to be there but just as I went through 1km my back went on me.  It felt like I had been kicked in the centre lower back.  I was able to walk but I was slowing fast.  I watched as Paul got further and further away from me and there was little I could do about it.  I had no power at all.  It was incredibly sticky out there and I was struggling to breath well.  (turns out it was 28 degrees and 83% humidity - clear skys but there is a storm coming)

I tried to rub my back as I walked but that didnt work very well.  The pain was easing but I just couldnt get anything working smoothly again.

I crossed the line in 17:07 - I was so disappointed as I know I can easily go sub 17min.  I need to contact the chiro again but I also think it is time to see the dr and get an xray of my back.  So needless to say, I was not able to jump today at the long jump event to raise money for Jai's wee girl.  I still donated some money but with my back the way it was .... not a good idea to jump.

3000 m data

Thoughts

It has been brought to my attention that some of my comments in my blog may have upset a reader. 

To explain my blog for just one moment :-

This is my blog for me to express my feelings.  Expressions of feelings to things that are happening in my life.  While people around me may not agree with them, they are however how things made me feel at that time. 

My feelings are not there to portray anyone out to be terrible or otherwise.  But if reading how their actions have made me feel makes them feel they look terrible.........then maybe they need to look at what they too have done to make me feel that way.

The last year has been a huge roller coaster for me.  I have moved countries, suffered injury, been a crown witness in a stressful court trial, suffered from health issues, struggled to stay motivated in my sport and suffered depression.  Not to mention an other issue within my own family that has its own bag of stress.

So there are days that I am strong and can handle every day life and then there are days when just the smallest thing sets me off and I don't cope and I probably do say or do stupid things.

I am human.  I dont always do the right thing all the time, I dont always say the right thing all the time.  But I am not a mean or nasty person.  I dont go out of my way to make someone else suffer or hurt.

I am a mother ....... and I miss my family.

8 km Fartlek

I had an 8km fartlek today.  Oh happy joy.  After being woken for over an hour last night with the fire alarm going off on the lower level of our apartment block...I was feeling very tired and jaded.  But was still going to put in a good effort for this.

I got to the track and realised I had forgotten my gps watch.  BUT the good news was ... for valintines day my hubby had brought me a pretty snazzy pink timex watch to wear when I work out as the nice metal watches all get eaten by sweat etc.  I have not used the timex before but I know it has a chrono feature so I figured what the hell....at worst I will just end up with a start and finish time.  At best I will get my lap splits.

Paul decided he would do the 8km fartlek with me (a decision I think he regretted once we got going)  lol  I was pushing pretty hard in this and got tired by 4km.  But coach said to just keep going and see what you end up with.  I knew my recovery's were slow but I was not too worried about it.  All in all I felt pretty good about this work out.  I even wore my new masters uniform so I could get used to it.  The shorts ride up and annoy me but the top turned out to sit ok and not bother me too much.

Total time 47:02

5.24
3.12 + 2.37
3.10 + 2.46
3.12 + 2.45
3.09 + 2.50
3.12 + 2.46
3.07 + 2.51
3.10 + 2.44

5.24 = 1km
11.14 = 2km
17.11 = 3 km
23.09 = 4km
29.10 = 5km
35.09 = 6km
41.07 = 7km
47.02 = 8 km

10km along the walkway

I am still not feeling 100% and my glutes were very sore today...(day 2 of the DOMS) 

I got home from work and headed out up the walkway.  It was really busy tonight and really windy.  While I was feeling ok during my walk, my times were not so great.  I think my glutes are still fatigued and I just had  no power.

In the end I figured there just wasnt much sence pushing hard when there was nothing there to push with, so I just kept at it and got it done.  The down side is its now starting to get dark early again.  So in another week or so I wont be able to do 10km during the week.   So not quite sure how that will go with my training as it is not safe to walk around here in the dark.

The walk was nothing flash and finished in an ok time of 1:03.15

10 km data here

5km Corparate Challenge Race

After Saturdays really ugly walk, I was hoping to do well in this race.  Or at least equal my 5km track time.

Kay and family picked me up at 6am and we headed off to the race.  There was a good turn out today, with some doing the 5km and others doing the 8km challenge.  We all lined up and the gun goes off.  Paul took off like a cut cat but I decided to not take up chase and to just sit back and do my own pace.  About 2km there was a small rise and I noted I was starting to gain on him and by the time we hit the drinks station I had passed him.  Now to keep in front of him.  My incentive was to go under 30mins and win the $50 and to prove to myself that it had not been flukes for the last two recent 5kms.

At 3.5km we turned from the road and went across a grassy area and straight up a steep bank.  On top of this bank was a cycle drome track and of course there was a cycle race on so we were not meant to walk on the track but after a few steps on the gravel I asked the official if I could walk on the very edge.  Which I did.  I looked ahead and could see the sports complex and the finish.  I picked up the pace and knew that when I entered the complex I just had to do one lap of their mondo track and I was done.  I push hard but the mondo was not a nice fast mondo (I found out later its mondo on top of concrete)  I chased a runner down as we both pushed for the finish line and I was super happy to find that I had done 28:41 again!! only this time I feel that I was faster than my track walk as this was on road, up and down and on grass too.  I feel confident leading up to Canberra now.

I stayed on for the Prize giving and was super shocked to win the Q1 building Sky walk.  As I am terrified of heights I will let Shane do it for me.  :)

Later that day, I had Christine and Murray pop round and we worked on their tablets and Ipads.  The guys had headed out to the local Irish Bar and I went out to join them.  3 hours later, on an empty tummy and very dehydrated - I consumed 5 glasses of wine and it hit me KAPOWWW!!!!!   We had a fantastic day with lots of raucous laughter and joking.  I have little memory of leaving and making our way back home.  I do know that we had a great deal of fun.  Yay for St Patricks Day!!!

5km race data

A very ugly 10km that should have been 14km

A week of little sleep and I was really not feeling a 14km.  But even so, I got up and tried to find the enthusiasm to complete it. 

I decided to go back and forth along the walkway and then head out for 4km up the road so that I got my 14km in.  But as I completed my first 2km and turned back I felt my stomach lurch and I was gripped with cramps.  There was a toilet about 200m up from me and I managed to make it.  I started my walk again and turned back for the next 2km segment.  It was hot and humid and I was struggling.  I was stopping constantly to drink water but soon my stomach cramps hit me again and it was another mad dash to the toilet. 

My TFL was burning constantly and all I could think about was .. is this an ok pain or the starting of a bad pain.   But with my stomach in knots, struggling with diarrhea and dry retching ... I knew I was not going to make the walk.   I made the call to turn back, buy now my pace was slowing to a crawl.  I was struggling with lightheadedness and made sure I stopped to drink as much as I could.  I finally made it to the end of the walkway and just hit stop.  There was little point trying to flog myself any further.  I have entered a 5km race tomorrow....I fear it will be a disaster. 

time for the 10.52 was 1:07:56

This pretty much just caps my week off really. 

This week I have felt like I had the weight of the world on my shoulders.  My daughter had her baby on Wednesday, my 3rd grandchild.  While this should have been a fantastic day, it ended being one of my most saddest.  My daughters have estranged themselves from my family and so when the baby was born, no one in our family was contacted.   Leaving me hurt and frustrated by it all.  My mother was abused for putting a photo on her f/b and the abuse was abhorrent and relentless until she felt there was no other option but to remove the photo.  I have carried this with me all week, I feel so badly for my mother who didnt need this anger and abuse, sorry that my daughter spent so much energy over this when she should have spent that energy on her new born daughter, sorry that I was not able to be there for her, sorry that my whole family has been effected by this and that she doesnt seem to care.

I have two weeks until my next competition and I really have to find away to put this out of my mind as it is effecting me way more than it should.

10.5km data

6km that was not a fartlek

Sorry Coach

I was meant to be doing a 6km fartlek.......I got to 3 km and I will spare you the gruesome details but there was NO way I was going to be able to continue.  I stopped and thought about what to do next.  I am not a quitter but I couldn't continue with the fartlek.  So I figured the best thing I could do was to just finish the distance.   So that is what I did. 

Again .... sorry coach

3km fartlek in 17:41

6km total time 36:46

Track data

10km on the track for a change

Because we are going to lose our track soon while they resurface it, I have decided to make use of it as much as possible. 

So when Jim said, do 10km I decided that I would do it on the track while the others did their own walk training.

As per normal, it rained on the way there and again during the walk...so wet feet were again a large portion of my walk.

Today my back was so sore...but not bone pain.  Muscular pain - due to moving last night.  But I managed to walk a steady pace for the whole 10km.  Nothing exciting to report.  Walking that far on a track is numbing and boring but having lots of people around does help. 

Total time for 10km is 1:01:30

10km data

5000m Masters Track Race

After my 12km yesterday, I was feeling pretty stiff and sore.  My SI joint is back to grumbling again and my TFL is letting me know its not happy either.  I had no game plan for this rather other than it would be really nice to come in under 30mins.

As I drove to the track, (yawning my head off as it was 6:20am) it started to drizzle and the closer I got the heavier it got.  GREAT wet feet again.  Oh well its not like I will melt or get cold as it is very muggy and warm even with all this rain.  It was great to met up with everyone again.  There were only 6 of us today but i have not seen everyone for some time and they had all said they missed seeing my smile. 

It did actually stop raining for the race, but it still left the track slippery and wet. 

The race started and I headed out at a pace I felt happy with.  I decided then that if I could stick to this pace for the whole 5000m then I would be happy.  It was about 5.43 per km pace and it felt pretty good.  Around 1km my SI joint and TFL started burning and annoying me.  I ignored it and carried on at the pace I was doing, by 3.5km I did slow up a little as it was getting annoying and I was also getting tired.

I tend to go into a track trance and just find my rhythm and keep to it.  When you get to that point you phase everything else out....you dont notice the people you pass or people on the side lines.  You just see the rubber on the track and you hear the lap scorer....3 laps to go, 2 laps to go and you hang on the sound of the BELL.  Thats the best lap.  Hurts the most but its only for 400m.  This is that lap you dig for that extra second or 3 if you have any left.

I was ecstatic to finish and see that I had achieved 28:41 thats my best 5km track time since I have been here.  Makes me feel very confident for Canberra.

5000m data

I looked up the QLD Masters Records for my age group.  This will be my goal this year :-

3000m - 15:58:3
5000m - 27:47:60
10000m - 56:23:7

best performance road
5km - 28:44
10km - 57:00 (held my ME!!! and I didnt know that until last night) How very cool!!!
20km - 2:01:13

12km in gusty conditions

 I started my day on a happy note.  I woke up twice in the night to check what the time was in Salt Lake City....first time it would have been 3am, second time it would have been 7am .... but by the time I actually woke up it ended up being 9am for me and 4pm for her.  So I rang my mate Tammy to sing her Happy Birthday....poor women had to endure an off key kiwi warbling down the phone to her....but it did make her day.  It was so good to have a quick chat and to hear how she is going.  I so know how she is feeling and I can only send her hugs and hope that the next dr visit can bring her good news.  But now it was time for me to get ready for my 12 km walk.

Its really windy today.  We have another cyclone building and so expecting more rain and wind!  oh joy

I have been feeling a little sore and stiff after my last track session and I am thinking the flat out 100m sprints didnt do my any favours.   I started out but just couldn't find my rhythm, I felt out of sync and stiff.  My coach wanted me to push on this walk but I had nothing in me to push with. So it was really a matter of getting the distance done and do the best I can.  For the first 4 km I was relatively sheltered from the sea and the wind but after 5km I was open to the sea and was getting belted around by it.  I turned just after the 6km mark and headed back.  I was feeling ok in my body, nothing seemed to be hurting but I just couldnt get a good stride out. 

As I came back along the single road a large peloton of bikes came towards me and so I side stepped up on to the foot path but as I stepped back to the road I did so in the wrong step and so crossed my right foot over to lower road while my left foot was still up on the foot path.  This resulted in a shooting pain in my TFL (side of hip)  it was only a zap and I kept going but really concentrated on the spot and it wasnt hurting anymore so kept going.  After another km I was getting the odd little "shock" or zing in the TFL and I could feel my back getting tighter.  I only had a km to go so I finished up my walk and headed for home.

I did some stretches at home and foam roller but an hour later and I note that my SI joint is feeling crabby and I have some nerve pain in my foot again.  Grrr so I might have to make another appoint with the chiropractor this week.  I hope that I am ok in the morning as I have a 5000m walk on for the masters and I have to go there regardless as I need to purchase a masters uniform. 

I know I need these longer walks to get my fitness up but I am struggling with them.  Perhaps I have too much on my mind at present and its hard to push them all aside while I train.......I find that on long walks all the things worrying me creep in to my mind.  I know I only have 3 weeks of training till the AMA in Canberra but I am really worried that I will push myself too hard and fall on my face again.  I am tired of constantly rebuilding due to injury....and now that I am nearly there pain free wise....I am very reluctant to increase to much too soon.

My time today was not the greatest. 1:15:38 I must admit I was hoping for better but ... at least I did it.

12km data

3km fartlek on the track

Another short workout with a twist.

3km fartlek - 600m fast, then 400m recovery, 400m fast, 400, 400, 400, 400

Its a really different way to do it and I think I prefer it.

I had no idea how fast I would be today.  Having been to the chiro last night and then hunched over my desk all day doing huge calculations.  I was feeling a bit stiff and sore.

As I arrived it started raining....oh joy...wet feet.  I warmed up with the other walkers.  They were all doing 12 x 300m so we were often passing each other or chasing each other.  I headed over to the 3km start mark and started out.  I didn't feel as smooth as I had during the week, the track was really slippery and WET...so I was struggling with push off.  The odd part of doing 600m is that you really don't know what pace you are doing...(well I didn't as I work to 1km or 500m)

I do know that my recovery 400m's felt slow and looking back they were...but they needed to be that way for today....I was not feeling comfortable.  Nothing hurt, I just didnt feel it today. 

My total time was a real surprise and I am really happy with it.  17:12

After the workout all the others were doing a fun walk relay....100ms and they asked if I would make up one of the teams as they needed 4 per team.  It was just for some fun and it was....a damn good laugh.  I have never felt so ungamely lol..... but I now know I can walk 100m in 26 secs.... HA!  I think I can run it in that too.....hehehehe

3 km fartlek data

5km Fartlek with a twist

After a rough couple of days at work, I was not sure mentally how I was for this workout.  It was to be a 5km fartlek but with a twist .... not my usual way of doing it.  It is to be 1km, 500m recovery, 1km, 500m rec, 1 km, 500m rec and 500m.  I was not sure how my endurance would last on this one.

I warmed up with the others and then set out.  It was quickly noticed how stressed I was as I was told to relax...drop my shoulders, relax my arms.  My first km was nothing startling and I tried to get my head out of work mode.  The harder I tried the more I kept going over the events of the day and the email I was yet to send.

With using different marking points on the track I quickly was getting lost in how far I had gone.  Sure enough my 3rd 500m recovery ended up being 600m so I had to cut short my fast km.  So my time could have been 10 secs faster?? maybe.

It looked like it was going to open up and pour down at any moment so on my last 500m I pushed hard and tried to stretch out and get some speed going.

I am really pleased to have finished my 5km in 29:27

I have just noticed that my heart rate has not been recorded.  I was wearing my monitor so maybe the battery has gone flat.

5 km data

10km in gusty wind along the walkway

Its been raining sideways for most of the day.  I knew my coach was expecting me to walk today and so I hoped the rain would clear up long enough to sneak out.  Sure enough about 3pm the rain stopped but the wind didnt. 

I started out and face a side to head wind coming off the sea.  I hoped that as I hit the 2km mark the one way street would shelter me but instead it funneled the wind so that it hit me from all directions.  My right TFL started hurting as I was bracing myself against the wind and with going so slow my style was going all gammy.  I pondered about turning around but figured that I really needed to finish and it wasnt hurting that bad.

I turned at the 5km mark and even though the wind was still hitting me side on it was now more behind me.  I was trying to keep up a steady pace but my legs were pretty tired and I was finding I was really flat footed today. 

I am just pleased to have gotten the 10km out.  Now I have two odd speed sessions this week and then a 12km.  Its also my last week with having the track.  We all swap onto the grass track but at the moment I doubt we could use it due to all the rain ... it will be a ring of mud!

total time for today was 1:03 with an avg heart rate of 149

10km data

4 x 1km track

While my body was feeling ok.....my left foot was not.  As I was walking home after my wet 5km I noticed that each step I took the arch support would suck up onto my sock and rub the arch of my foot.  By the time I got home it was very sore.  Not a blister but sure felt like it was one in the making.

Today I put my racing shoes on and as I walked the bottom of my foot felt swollen and bruised.  I warmed up with Kay and Paul.  They were doing 10 x 500m so they walked back up the track, while I started in front of the grandstand as that will be where I will finish. 

My first km felt sluggish.  While there were no aches as such, my legs just felt tired.  I am not surprised really with all I have done this week.  The track was busy again tonight with many sprinters and hurdlers wandering back and forth on the track.  I finished my first km in 5:31 and I felt ok with that as I thought I would be much slower.  I noticed that I had not changed my GPS screens.  I like the screen that shows me my current lap...not the combined.  But in doing this I forgot that it also stops the watch. 

I waited for 2 mins and started out on my next lap.  I hit LAP and away I went.  As I came back around for the first 400 I checked my watch and saw 2:00 and I though holy hang it wasnt that fast and so I kept glancing at my watch and noticed it was not counting down.  I hit lap again and all that did was put the 2:00 in as a lap.  I hit stop as I crossed the km and then thought no thats not right so stopped my watch.  This totally threw me as I realised I had not recorded that km.  It took me another couple of mins to get my watch sorted. 

Next km I really felt tired.  My legs were dead and my left foot was starting to hurt.  I kept trying to push with my back feet and rotate the hips through.  I was very pleased to hit lap and see 5:29 ..... just one more to go. I hit lap again and headed out for my last km.  But as I came back around to the 400m mark I had to stop.  My foot was really hurting.  So I poked my finger into my shoe and adjusted my sock and then started back.  I did manage to finish my last km in  5:29 

I did ponder doing a 5th km....solely to give me more data but then I realised that my foot was really hurting .. If I did another km I may not be able to do 8km tomorrow.  I also know that my coach trusts me and knows that if I said I did 4 that I did do 4.  Plus on the Garmin data you can see my elapsed time and that is 30 mins.  So by taking away what my watch shows and the 2 mins mucking around I can happily work out what my missing km is.

1 km - 5:31
2 km - 5:30
3 km - 5:29
4 km - 5:29

4km data on the track

5km at steady effort

This is my test the body week. 

I handled the track well and tonight I have 5km.  Coach wants me to push a little this week as he wants to see how I feel and how I recover.

Its been raining all day but its still warm.  It was 25 degs when I started so I didn't mind getting a bit wet.  I felt good straight away.   I had my music going and was just getting into to listening to that and was not thinking about pacing.  I was not breathing hard and felt good so I just kept going at the same effort.  I was surprised to see at 3km I had just touched 18 mins.... wow thats a steady pace and I felt really good. 

I headed back and did have to push a little to keep the effort up as the rain had gotten heavier and the walkway was getting flooded and slippery.

As my watch chirped to say 5km I hit stop and looked at my time.  I was so rapt to see that I had just done a sub 30 min for 5km.  YAY!!!!!!

29.55 for 5km.

5 km data

3km Fartlek - Feeling GREAT

I had been struck down with one of my migraines and worse, I had run out of the special medicine that I need to take.  As they always last 3 days I new I was in for a rough couple of days.  I only lasted a half day at work on Monday and finally got to the Dr that night.  Even though I now had the medicine I had missed my window to keep it at bay.  Today was slightly better but by 3pm the pain was starting to kick in again.

I had a track session today but I felt that I would be ok.  I am so used to these that I can often phase them out for a short time if I concentrate on something else.  So doing a speed session will do that.

I started out with the other walkers as they too were doing their version of a 3km fartlek.  I got caught up for the first 200m and then I was able to stretch out and get going.  I felt GREAT.  My breathing was not too intense and my pace was as fast as I felt I could go.  It was cooler tonight and that made a huge difference.  I slowed for my recovery lap and I did try and hope to keep a steady pace and hit 3.00 for the 500m....I got close.  Then I was able to easily amp up for the fast 500m

On the last fast 500m Robyn called out to push with my back feet.  I thought I had been but after she told me that I was landing, rolling and then almost stopping ..... so I tried hard to push and instantly picked up the pace to finish with my fastest 500m.

1 km - 2.47 + 2.44
2 km  - 3.04 + 2.47
3 km - 3.06 + 2.40

Total time 17:10

3km Data

5km walkway

As I want to race tomorrow in the Masters 5000m on the track my coach said I was to do an easy 5km along the walkway today.

I slept in today and thought I would do this one at lunch time as I was not worried about the time and even though it will be warm I should be right.  The track the other night was meant to be 70% effort but in truth it ended up about 80% with a 90% burst for the last km.  Today I was to stick to under 80%......FAMOUS last words really.

I started out and straight away my TFL went "hello!! remember me"  it was not hurting alot ... more an ache.  I kept going and kept it steady as I had a couple of road crossings to get over and people on the foot path.  Its about 580m until I hit the walkway so my first km is always a tad slow due to the above. 

I remember my coach telling me to really concentrate on rotating my hips so I can get a good stride and a good push off from my back foot.  So I forgot about pace and just concentrated on pushing off the back foot and then rotating the hip forward to use my glute med ( big muscle high on the butt)  sure enough my tfl stopped aching and I was able to tick along well.  It was much hotter today.  29 degs and 70% humidity the air was hot and thick so I did find it difficult to take good deep breaths.  I found that I was doing similar pacing as I had at the track but the effort felt much harder today due to the heat. 

I finished up in 30:43 and I am really pleased with that.  That is twice this week that I have been close to 30 min for 5km which is my standard training time for this distance.  This is promising and I now feel I can get a sub 30 in Canberra.

5 km walkway data

5km Track Feels GOOD

Its been pouring all day.  I almost didnt think track was going to happen, but thankfully the weather held off and I made it.

Tonight was 5km at about 75% again in my new arch supports.  My feet were feeling a little achy from the supports.  They feel very high and I am sure that is normal.

It was really busy tonight at the track.  I did a couple of laps to warm up and then decided that my warm up pace was nice and I would just start my 5km at that.  About now the others had all arrived so as I completed my first lap a couple of the walkers were on the track so I slowed and chatted for a moment and then they jogged as I picked up the pace again.  We did this a couple of times so my first km was a good conservative pace.  After that they started out on their work outs and I carried on for mine.  My next km I had settled into a nice steady pace.  It felt easy and relaxed.  My 2nd and 3rd km were pretty much the same times so I decided to pick up the pace a little.  Keeping check on all my aches with each stride.  I felt the best I have in a long time.  My stride felt free and easy, no limp or shatter of pain with each step.

When the 4th km dropped and it still felt easy I thought.....why not make it a mini kick down to please the coach....so I picked up the last km.  I can see my heart rate rocket up but my breathing was not to bad.

1st km 6:23
2nd km 6:06
3rd km 6.06
4th km 6.02
5th km 5.51
total time for 5km was 30:30
I am ecstatic about that time.  It shows me that a sub 30 is possible for AMA :)
5km track data

PAIN FREE!!!!!!

It has been TWO WEEKS since I have tried to race walk....actually it may even be longer.  But the day had come that I was to try a small walk.  Wouldnt you pick it.....its pouring with rain and high winds.  So I asked Coach...can I use the treadmill???

So armed with my new arch supports, I headed to the gym.  I was really nervous about this......I turned the treadmill on and hit it to 9.5km per hour.....took a deep breathe and hit go on my watch.   I think I held my breathe for about 10 steps and slowly let it out as I realised that it had not hurt.  NO stabbing pain in my back, hip or glute.  OMG....it felt so good. 

I slowly stretched out and started to relax.  After a km I started dropping my knee a little more for each stride and testing my hip and glute.  I felt great.  Infact its the best I have felt walking in a long time. 

I almost carried on for 5km but Coach had said 4km and I was wearing new inserts so didnt want to push my body to far.

Total time was 25:20 and I am very happy with that.

Just one last chiro session to go.  AMA is now looking promising.

treadmil data

Eliptical and weight training

No walking is getting really hard.  For as much as I may complain, I do really love getting out and walking.  I find it helps to clear my head.

I have been to the chiropractor twice now and he has made huge changes.  I only need one more crack from him.  He also said that I need arch supports as my TFL and Piroformus pain is coming from my feet.  As I over pronate it is twisting my right knee inwards and hence rotating my hip.  I refuse to pay $500 for orthotics that they can only fit into one pair of shoes, so for a test I brought some arch supports from the Foot Master and today is the first day I have worn them.  The plus is they fit in my sneakers, my race flats and I even got them into my flat ballet type shoes I wear at work.  I get to try a walk on Monday....I so hope this goes well.  I did have appointments for physio but my boss has told me I am not able to go in work time and the physio I was seeing only works mornings.  Nothing I can do about it.

So am I feeling any better? Yes and No.  Yes as my back no longer hurts in the SI joint nor do I have the nerve pain in my feet.  NO as my TFL and Piroformus are aching and hurting so I still cant walk.  I have brought tennis balls today and will throw the wheat bag on to heat it up and then ball it.  Hopefully the spasm will release.

So today in my new arch supports, I did 30mins on the eliptical.  Set it to level 9 and managed to walk further in kms than the other day and the best news was neither of my calf's hurt like last time.  After the cardio Shane and I did a very short quick upper body work out and headed out for the day.

eliptical data

Eliptical - I hate this machine

I sought out a chiropractor on Monday and got snapped and cracked.  Just as Jim had predicted it was my SI Joint, piroformus and glute Med.  My SI Joint (the dimp in the back of your hips)  was locked tight and in it is my sciatic nerve.  Which is why I cant put my right leg forward with out pain. 

Its day two and I do feel a little better....not a lot  but a little.  My piroformus is probably hurting more now but my back no longer throbs during the day and the nerve pain in my foot has gone.  I am not to walk until he sees me again on Thursday.

So tonight I went to the gym and did 30mins on the elliptical.  I hate this machine.  After 15mins my calfs were burning!!! so I stopped and stretched them.  I thought maybe I could walk normal on the treadmill as I can walk with shane ok.  But after 1 min I knew I couldnt.  I put the treadmil on 8km which meant my stride was a little long....but I could feel my heart rate dropping fast and pulling in my hip.  So back to the Elliptical.  I did find that after stretching my calfs they didnt hurt for round two.

I am struggling to remain positive.  My back might feel a little better but now my proformas is pulling and hurting.  All my muscles are pulling against the grain at the moment and if I could I would throw them all in the naughty corner and give them a darn good scalding. 

I have the AMA 31 March.  I doubt I will be race ready in any shape or form.  In fact I doubt I could break 60 mins for 10km.

Eliptical training today

6km that become 3km

I was to do 6 or 8 km today.  But I woke up feeling tight and sore in my back again plus that old nerve pain has come back to my feet.  So I decided on 6km and would take it easy and listen to my body.  After having a very deep and meaningful discussion with my coach a week ago about it being ok to stop in a work out and being sensible - I figured it was time I actually adhered to that advise.

I walked the 500m to the walkway and did about 200m slow r/w in the hope that it would be enough to free up my back.  I stopped and did some leg swings and some gentle stretches before starting out. 

PAIN!!!  As soon as I started, the moment I dropped my hip and my knee to bring my right leg through, it hurt and again I couldn't stretch that right leg forward for a good stride.  I carried on as I hoped like all other walks it would easy up......but it didn't.  I got to 1km and while the pain was less I still couldn't get a good stride, another 500m and I stopped.  I had my physio's words of damaging the nerve in my head.  I dont know if thats what I could be doing by forcing myself to keep walking but even so....I dont want to be in pain any more!!!

I did some stretches and more leg swings.  The odd thing was I could swing my leg forward with no pain....but when I turned my hip with it then it hurt.  So the only thing I could think to do was back up against one of the fitness machines - using the arm of it - I pushed my SI Joint against it and gently rocked back and forth getting it deep into where I was feeling the pain and man did that hurt!!!!  But I figured if its a spasm then its all I can do to release it.  But I was defiantly calling it and heading for home ... either racewalking back or normal walking.

I headed back to home and noticed I had no pain and again I was smooth and it felt easy.  500m up the walkway and part of me was saying turn around and complete the 6km.....the other part of me was saying...you dont know if it will last.  I listened to the sensible me and carried on home.  I was pain free until 100m from the end of the walk way where it spasmed again.  So I did the right thing.

1st km was 6.22 (in pain and short stride)
2nd km was 6.18 (I turned half way through this)
3rd km was 6.06 (thats the dif from releasing the spasm comparing 1st km to 3rd km)

Sighs.............so now I am not sure what to do.  I have physio again on Friday ... will see what my Coach wants me to do. 

3km data here
oh and I see Garmin have put the weather in with the data now.  Not sure if mine is correct though...it was 29 degs when I started out and for some reason it records me as being in Papua New Guinea lol

a slow start after physio

I went to a Sports Physio this week and found that my nerve is caught in my SI Joint and its also very tight and stiff.  I also needed to have my Psoas released as it had rotated my pelvis - which explains why I have had no power in my walking.  She has requested that I do no speed work for 2 or 3 weeks.  Guess this means the Sunday morning 3km series is now out too.

My coach had suggest I walk 6 - 8km this weekend and I had every intention of doing so today but we both ended up busy out for the day and before I knew it ... I was out of safe time to train.

So Shane suggested we walk together.  Only I would race walk for about 2.5 to 3 km which is the length of the walkway and back to him.  Plus it was a wee test for my hip/back as I will do the 6 - 8km on Sunday.

Its 520m from our place to the start of the walkway.  When we got to the walkway I started out racewalking.  Again for the first 50m it hurt....not as much as before but still it hurt as I tried to get a stride. I almost stopped but as I was contemplating it, the pain stopped so I continued.  I felt smooth and fast....one I was able to get my right leg forward I had my power back.  WOW what a difference a psoas makes.  I checked my watch as I went through one km and was shocked to see it was under 6min .... YES!!!! that felt more like it.  I turned and racewalked back to Shane and nearly carried on but I just dont want to push to hard just yet.  Will see how I feel in the morning after doing that.

In the data attached you can see two full kms both at 5.52 and 5.51 that is way faster than I have ever walked on that walk way.  I must say it was encouraging......I have been rather down about it all.

walk with Shane and some r/w

3 x 1500m then the wheels fall off

Am I recovered from my 15km?  I am always more sore on the 2nd day and today is that day.  I have been doing stretching at night using a foam roller and just basic stretches.  ANYTHING to try an free up my hip/glute.  Is it muscular?  Joint? or Back?  I have no idea and I just dont know who to go and see......sports physio? Osteopath? Podiatrist? Chiropractor?    Anyone of them will cost me and I really dont want to waste money and time unnecessarily.

I got to the track today and my hip had been ok through the day but had begun to ache from sitting in the driving position.  I warmed up for two laps and as per normal those two laps I was in agony.  I stopped and did some leg swings and circles and amazingly again as per normal...once I am warm....no pain.  So I thought yep I am going to get this one done today.

First 1500m was hard work....I had no stride length.  No power or drive.  I could leave my foot behind me but I just couldnt stretch that right leg forward to enable the longer front stride so I had to land my right leg short which made me twist.  8:50 for my first 1500.....ugh not good

2nd 1500 and I was struggling to push off.  My hips just wouldn't dip or rotate.  It was like my hips were just stuck in the one position.   At the completion of this one Robyn said she thought I look bouncy and that I was twisting my side.  8:52 ugh more....... and now my left hip was aching.

3rd 1500 ..... now I was having trouble bringing my right leg through.....it was not hurting as such...it just wouldnt go forward and I was slowing down like and unwound watch.  I cant really blame the heat as it was raining on and off... humidity was up as alot of people were complaining about struggling to breathe and I was gasping abit which was odd for the effort that I was doing.  I had zero drive or energy.  At the finish of this 1500 and stopped and stamped my feet and I think there was even a squeal of frustration.  I marched off the track and rang my coach.  I was in tears and was angry!!!  it just shouldnt be this hard!!!  9:07

We established that my psioas is like an iron bar and Jim felt that between my hip and glutes that my psoas had finally spasmed and it needs releasing.  So now I must make up my mind on who I will go and see.  It was not worth completing any more of the workout and I called it a night.

I have come home feeling dejected and totally frazzled.   I hate not completing a workout...I am NOT a quitter and its how I am feeling.  I wonder if doing 2 lots of speed work is just too much for my hip along with long distance walking too as it is tough to fit each walk in with the correct gaps between them.  Something I need to discuss further with my coach.

data for what its worth

15 km out and back

I was not looking forward to this walk.  The more I thought about it the more daunting it became.  15km is the longest walk I have done in almost a year.  I was worried how my hip/glute would hold up and how I would hold up. 

I woke up at 8am and checked the weather as I was going to do the 15km late in the afternoon but when I saw it was only 25degs and 50% humidity I knew that now would be the best time weather wise.  I drank a glass of Dfine 8 and really hoped that the energy boost would help. (I actually believe it did)

I topped up my water bottles and strapped on my water belt.  I figured it would be stupid to do this with out carrying water.   I started out from home.....walked down the 5 stories of stairs..ugh.  For the first 50m the pain in the back of my hip was terrible and I kind of hobble walked and really did wonder if I can complete this.  But after 100m it didnt hurt as much and did end up a dull ache for the rest of the walk. 

I discovered the I can walk from home along the walkway, the single lane road, onto another walkway, round Nobbys beach Nob and back onto a beach front walkway, right down to Burliegh Heads.  I stopped at 7.8km ..... It was under big pinetrees and was VERY humid and hot.  I would guess I had another 500m a head of me before I would run out of walk way.  I had a drink from the water fountain and turned back to head for home.  I decided to stop by one of the showers and douse myself as I was starting to over heat and struggle a little.  (I ended up stopping twice more on the way home to quickly do this) 

I was very pleased to hit stop on my watch but more surprised that my time was actually ok.  I really had no expectations time wise and had expected to walk about 7km pace for most of it.  I was really pleased to see 1:38:46 and even better was my heart rate was not through the roof (except for some odd spike on my garmin???)  so my avg heart of 149 is not bad all considering.  I guess that is the difference between a cooler day and lower humidity. 

I got home and dragged myself up the stairs.  Had a good stretching session and then went back down the stairs for a dip in the pool.  I really do feel the new supplement helped along with the better weather.  This walk felt better than my fartlek the day before.

15km out and back data

8 km Fartlek

For some reason I felt totally shattered today.  We had spent some time out at Super Amart Sports shop and I brought some new shorts to try training in.  Plus I brought a new training top, a key holder for my wrist and a book on flexibility exercises.  Next door is a supplement shop and so I thought I would have a wander around and see what is on offer.  I ended up buying a product called D-fine 8 its a new product out that boosts energy and assists your metabolism to use your own fat stores as energy.  I thought it cant do any harm and its also all natural products.

By 4pm I was still yawning my head off and looking for any excuse not to do the fartlek.  I mixed up a glass of my new stuff - tasty! that helps.  I headed down to the walkway and tried to get myself enthused.  The temp had dropped to 27 and was 70% humid.  I hit start and set out for my first fast km.  It felt ok and the sand has been cleaned up a little.  There was only one spot of about 50m that was ankle deep, the rest just a dusting of sand still making it a little slippery.

Going off the walkway at 2km and up the single lane road I had a head wind to punch into it.  I was quite pleased to note that even though I felt tired at 4km I still felt that I had energy to get back.  I stopped at 4km to stretch as my hamstring was pulling alittle but it came right and did annoy me again. 

I did stop twice more briefly but that was to get water from the fountains.  I was over heating and knew I needed water badly.  So I stopped and drank and splashed.

I tried hard to pick up the pace for the last 500m and was very pleased to press stop.

The worst part of the whole workout today was when I got home.  The lifts are broken in our complex so we have to use the fire stairs.  Going up 5 floors of stairs after a fartlek was not my idea of fun.

Total time for the 8km fartlek is 49:24

Me just as I got home - new top and wrist key holder.  (top was totally drenched!!!)

8km fartlek data

km track session and 8km recover walk

Speed session - 2 x 1500m and 4 x 500m

After the storm had passed I went to the track.  The weather is very very hot and more humid than normal.  Due to all the moisture in the ground and the hot air......it was 90% and you could feel it.  Everything was damp and you were sticky and sweaty just standing still.

I started out with this work out and struggled.....for one I have never done 1500m before and it felt like an awful long way!  Plus i was trying to not lose where I should finish and how many laps I had done.  After the first one I was not sure if I would get a second one done....but sure enough.  I did.

Next up was the 4 x 500m (which was actually meant to be 3)  The others were doing 10 x 400m tonight and so I had them going around the track as well so it did help when they either caught me or started just in front of me. 

It was not a stunning walk but it is completed.
8.40
8.55
2.52
2.53
2.55
2.49
Tues Track Session

Weds was a day off....YAY!!!

Thursday was walk with Kay.
There was one major problem with our walk today........due to the storm....the whole walk way was covered in deep sand!!!  at some places it was ankle deep.  So it was very hard to r/w with feet slipping and sinking.  It is still very muggy and today Kay was struggling.  So we slowed the pace down and just enjoyed the walk.

Not so sure of where I will do my 8km fartlek now.  I may have to go to the track.  Will ponder that one.

Total time for the 8km was a nice easy
8 km walk way data

12 km Treadmill with 2 x 2min bursts

We are in the middle of a massive storm - a tropical cyclone!  With winds up to and over 95kph I was NOT doing a walk out side.  But we dont know if the track will be open either so coach said.....best you head to the gym and hit out the 12km on the treadmill.  EEKKKKKK

So I grabbed my headset and Shane and I headed off to the gym.  Lucky for us it is only up the road or we would not have ventured out. 

The gym was busier than I expected.  I set myself up on the outter treadmill and set to it.  By the time I got to 5km I knew I had to stop and move.  The fans were not reaching me and I was over heating so badly that I was having trouble breathing.  So at 6km I stopped and quickly swapped to the treadmill closest to the wall and directly under the big wall fans.  I started up again and was doing ok.  I had a few sharp twinges in my hip but mostly it was ok.  My glutes were pretty fatigued and my legs felt very heavy.  I kept the pace to a slow and easy one - 9.2km (6:31 per km) and then after 6km I lifted it to 9.3km (6:27 per km)  At 9km I upped the speed to 10km and pumped out 2mins.  I repeated this at 11km too. 

I should have read my prog properly before I left....i was actually meant to do 3mins...but I am sure that the fact I even tried to do some speed bursts will be ok.

Total time was 1:17:14 with avg heart rate of 148 - which is getting better.  Glad to have put this one to bed .... it was pretty tough going.

12km treadmill data

8km treadmill

The weather here is terrible.  High winds and torrential rain.  Not overly safe conditions to train in and with my hip still not settling I figured it would be better to do this one in doors.

I really hate anything longer than 5km on a treadmill.  I get mind numbing bored!!!!  Shane and I went to our local gym....better treadmill than in the complex.  Plus there is more going on so helps me not to get so bored. 

Both my glutes were aching - a good sign I think.  My hip was not as sore and I was able to walk normally with out limping.  I set myself up on the treadmill and started out at 9.5km....after 2 km I slowed it to 9.2km.  My legs were tired and I was struggling.  I stayed at that speed till 6km and then picked it back up to 9.5 again.

All in all it was an ok walk.  Total time 51:04

8km treadmill data

6 km Fartlk

All day my hip/butt has been aching.  It hurts to sit and it hurts as my right foot comes through and stretches forward to land.  I was not sure if I could or should do the fartlek or whether I should just do the 8km gentle walk.  I tried to contact my coach but he was stuck in an appointment and didnt reply to what one I should do.  So I just figured that meant I should do the walk we discussed.

I slowly race walked down to the start of the walkway.  The wind was picking up (we have a big storm brewing and about to unleash on the coast)  I was not sure how I would go doing this along the walkway as its slow going at the best of times.

The first km was hard.  I was trying to focus on correct style and not allow the pain in my hip stop me.  I just cant stretch forward with that right leg.  Its like my hips are just locked and unable to move back and forth.  My legs were aching from the last 2 walks I have done with pain behind my knees as well.

As I slowed for my first recovery I tried hard to not slow down too much but by the second recovery I was well over that and just slowed to a pace that let me breath and walk without too much pain.  By 3km it seemed to have warmed up and the pain was just a dull ache.  But I was tired and my legs were just empty.  So my recoveries were getting slower and slower as were my "fast" 500m ... but to end on a positive note.....this is my first 6km fartlek and I can only but improve on it.

Total time was 36:53

1km 2.54 + 2.55
2km 3.12 + 2.52
3km 3.16 + 2.55
4km 3.15 + 3.00
5km 3.15 + 2.59
6km 3.18 + 2.55

6 km fartlek data

12 km - partically done with kay

My hip played up after my speed workout and I was unable to walk ... actual walk, let alone race walk.  But tonight I was better and it was my 8km with Kay ... which is always a nice gentle walk.

I had asked my coach if I could do more if I felt ok and he agreed that if I felt ok at 8km I could continue on and complete the 12km that I had for this week.

As I pulled up to the walkway the sky opened up and it poured down.

 Oh well at least its not cold.  The good news was that it cooled us both down and was about 25 degs......NICE!!!!  Kay and I completed our 8km in a very gentle time of 56.27 so I said to Kay that I would continue back along the walk way and do another 4km.

I headed back along the walk way and tried to pick up the pace.  I just cant seem to get any speed up along here.  But the good news is that I completed the 12km!!!!  Yay

total time was 1:22:27
12 km data

On a personal note....I have decided to start back up on weightwatchers.  I need to move the 7kg that has come on quickly.  So I am trying very hard to eat healthy and make more healthy choices.

tonight we had saute lamb in herb and garlic with a tossed salad of lettuce and baby beetroot.  hmmmmm

3000m South Queensland Regional Cup 1

Today I headed into Brisbane with Robyn for the 3000m track walk which was part of the South Queensland Regional Cup (race meet 1)

When we left I checked the weather for Brisbane and was shocked to see it was going to get up to 37 degs  EEEKKK  I felt my knees buckle at that!  So it was quickly decided that seeing as this was a team race and it was more about getting points than a fast time.  I resolved to just turn my legs over and just finish.  I was entered into the Open Grade along with my team mate Tash.  So depending on our placings...our best points we could get were 22 (12 for 1st and 10 for 2nd)

We all lined up on the track and quickly sussed out who was in what grade.  There was one other team in the Open but we both felt confident we could get this.  Katya was in a tougher grade but we all knew she had the training under her to place 1st or 2nd ..... so could gain us 12 or 10 points. 

Away we went.  I took it very conservative for my first km and still started picking off walkers one by one after the first lap and caught tash on the 2nd lap, we gave each other the thumbs up as we passed.  I was feeling ok, the heat was intense but as I started on the 2nd km my stomach issues flaired up and I was in pain. 

I was still going to finish this race no matter what as it was a team thing.  So I slowed down for the next km and managed to get myself sorted out.  The last km I had one of our junior walkers just ahead of me and so I tried hard to pick her off and I did gain on her...until she got the bell and away she went. But it was nice incentive to have her there to try to pick off.

so total time was 17:39 and Tash and I gained 22 points for the club!!!!  I am rapt that Tash enjoyed her walk today that she is going to start coming to the track on Tuesday to join us in our training.  It wont be long until she is kicking my butt but for now, I will love having her and Kay to help push me along out there.

The Gold Coast Regional walk team - all doing the Bolt Pose!!! lol

race data for the 3000m

8km with Kay

Today was my nice easy walk with Kay.  I woke today feeling pretty stiff and sore and was not sure how I would go tonight.

We started out and I chuckled and said I would be as fast as a 90 year old tonight.  So we took it nice and easy.   The road was busy tonight so I was up and down the foot path all the time keeping out of the way of bikes.  So I was super pleased to be going easy.

The hip felt better once it warmed up and I was able to finish the walk with out too much discomfort. 

Total time was 56.38

8 km data

10km slog along the walkway

Wow This was tough.....tougher than I thought it would be.   Its been a wee while since I have walked 10km and man am I unfit!!!!  I am out of spots to fit th4e 10km walk in this week so after a speed workout a 10km is probably not ideal but it was this or do it Friday before the 3000m race.  Not so great.

I headed straight out once I got home from work.  It was about 27 degs and the walk way is partial shaded.  I was going to just go back and forth along the walk way but when I got to the 2.5km mark I knew that if I turned back now I would not turn away from home at the other end.  So I pushed on to reach 5km.

I kept telling my self to stop moaning and whinging and to just suck it up.  I knew it was going to be tough with having such a long break off and these walks will get easier........hmmm well I tried to convince my self.

At the turn around point there was a police officer on the other side of the road and he was pointing his lazer at cars to catch the speedy ones.  I called out and said that I better not get a ticket and he laughed then pointed it at me and yelled out wow your doing over 9k's .... I chuckled away with that.  

At 8km I got sharp pains in my hip again and I nearly stopped.  Instead I slowed down and just made sure I was walking right.  As I was tired I felt like I was dragging myself along.  So I had to prop myself back up again.

I was very pleased to hear my watch beep at 10km.  My time is actually not as shabby as I thought it might be.  1st 5km was 32.04 and second 5km was 33:00 total time 1:05:04  AVG hr was 158

Glad that is out of the way.......not looking forward to the kms increasing.

10 km data

3 x 800/200

Yay, its an overcast day.  In Gold Coast terms....its a wee bit chilly lol I checked my cell phone when I got home and it was 24degs and 64% humidity.  Gosh almost normal weather.

I got to the track and did 3 laps to warm up.  Kay decided she would follow me and try my workout as well.

I quickly explained to her how its done.....800m then stop for 30secs, go hard out for the next 200m.  Rest/Stop for 2mins and repeat.  Not sure if she will be keen to do it again or not .... lol but she sure felt it.

I actually felt good tonight.  Not fast or anything, just good.  Hip was a little stiff but not sore.  I got stuck into it and pushed hard for the 200m.  I am really pleased with the end result.  Now to just be able to do that time with it all lap after lap.

1km  4:33:4 + 1:01:6 = 5:35
2km 4:33:3 + 1:02:8 = 5:35
3km 4:33:1 + 1:00.8 = 5:33

Total 16:43

Now if I could do that time this Saturday I would be a very very happy person.  Reality....I will be really happy if I can go under 17:30

3 x 800/200

8 km on treadmil

After my 8km with kay I pulled my hip again and found that I couldn't walk properly on Friday.  After a hasty call to my coach to ask what can I do to free it up.....I then spent the rest of the night sitting on ice and rolling on the foam roller.

I woke today and was still very sore so we decided I should use the treadmill and that way if my hip gets too sore I am not stuck away from home.

The first Km was SO SO painful that I nearly quit then but as the km rolled over my hip was freeing up and the pain was bearable.  I took it very slow for the first km and then put the treadmil on 9.5km and stayed with that for the rest of the walk.  I stopped at 4km to stretch and that helped alot.  Plus this machine only does 5km distance so I reset it and carried on for the next 4km.

It was mega hot down there.  I had the doors wide open and the windows but there was no breeze so it felt like being in a glass house.  I am sure I am a good kg lighter now. 

Total time for 8km is 50.48 ... slow and steady.  My hip is feeling ok now.  I have given it a good long stretch session. 

Garmin data

8km walkway with kay

It was to be a nice gentle slow 8km tonight.  I was looking forward to it as I was a tad tender after my fartlek and also starting back at the gym aswell.

Plus I just enjoy having company while I walk so it is refreshing to have another lady to gabber to while we both walk.

It was a warm one again but I am slowly adjusting.  Even though we were nice and slow my heart rate still climbed to a high rate to end the walk. It was also slow going as we picked our way back along the road.  It is a one lane (one direction) with a cycle lane.  We walk in the cycle lane to save going up and down the diveways......but cyclists dont feel they should share and we get abused ALOT so it slows us a bit while we dodge up on to the foot path to give bikes right of way.

Todays walk was 56:51 for 8km

8 km walkway with kay

3km Fartlek - frist session for the year

After 15 wonderful days with my son, it was time to drop him to the airport for his homeward journey and for me to start my training.  I decided to join everyone at the track and so zipped off along the motorway from the airport.

It was not as hot as expected....about 27 degs and 69% humidity so I hoped that I wouldn't struggle today.

I started out and felt good....stiff...but good.  But after the recovery 500m I struggled to get going again and felt like I had not really increased much speed wise.  ( my data says I had but I didn't feel it)  I pressed on for the last km and really tried to push myself for my last fast 500m.  Heart rates shows I was pushing and my breathing showed I was pushing but my splits were almost exactly the same as the 2km.

Total time was 17:33 and I am ok with that.  I can only but get quicker from here.

1st km 5:32
500m  3:09
500m  2:52
500m 3:09
500m 2:50

3km Fartlek - first session for the year

8km training along the walkway

I wanted to do this walk in the morning but I slept in.  I figured that I needed the sleep so didnt stress too much.  It was an over cast day and very muggy.  We had been out for most of the day.  Shopping at Pacific Fair and the super bunnings store.

As the day went on I kept putting off my walk til at 4pm I knew I had to go out and do it.  It was lovely to chat with Tammy in Salt Lake City......she is training in snow....I think I really need to harden up ALOT....

While it was hot, I managed to tick along ok.  The good news is NO hip pain.  Yay!!!!  I decided to do the walkway 4 x as it is a measured 2km and at the moment the road that I normally walk along is being targeted by some creep who is accosting women along it ... didnt think I could be bothered beating off some random guy during my walk.... lol  Pus its good training for the 2km loop races.

I am always so slow on this walk way....I think its due to it being concrete...has no give at all.

8km was done in 50:52 for an avg pace of 6:21

Slow but ok....training walks are meant to be!


8km walkway

3km Fartlek in 93% humidity

I got to the track nice and early.  When I got out of the car I was surprised by how damp the air felt.  I was dripping before I even made it to the side of the track.

Phew this was going to be a hard slog.  I warmed up with 3 laps with kay and was struggling to breathe....kind of felt like a mile dose of asthma.

I started out and by the second lap was starting to fade.  I was gasping for air and struggling to get my legs moving.  First km in 5:28

Recovery was just that....took me 200m to gather myself again.  I hit the next 500m for the fast section and really had to push myself to get going.  The air was thick and felt hard to push though.  As I crossed the next 500m mark I started dry retching....oh joy....well it may not have been fast but I sure know I was pushing hard. 

Now I just had one fast 500m to go.  I pushed hard and struggled to keep myself going.  I was so pleased to click stop on my watch.

Weather was over cast (a storm is brewing) 27 degs and 93% humidity

1st km 5:28
2km 3:12 + 2:54
3km 3:14 + 2:48
total 17:37

Gold Coast Champs - Two races in one morning

The racing started at 8.30am today with the 5000m track walk and then at 11.30am it was to be the 1500m.

I was unsure about the 1500m as I am no good at short distance - I have no fast twitch muscles on me lol 

When I got to the track it was over cast and I held hope that it would stay that way and give me a good shot at the 5km, but nope.....as we lined up the cloud lifted and the sun beat down.  I was told it was 27 degs with 67% humidity when we started.  The first thing to happen was a false start.  In all my racing days I have never heard the gun go off after we start and get called back.  Apparently the electronic timer didn't go off with the gun, so we line up again and away we go.  I decided to sit on Paul"s heel for the start and try to keep pace with him but by the second lap I could feel he was slowing so I made the decision to pass him.  I was happy enough until 2.5km in to the race and then the heat started to effect me badly.  I was drinking each lap and I choose to wear a hat and glasses ... but by 3km my head felt like it was going to explode...not from pain...but heat.  My face felt like it was BRIGHT red and throbbing.  Then to add to the confusion my laps started to get mixed up and so I pressed the km lap on my watch one lap early.  I was having trouble concentrating to even work out what lap I was actually on.  Lucky I did figure it out....my 4km time got me back on track.  I was so thankful to hear that last bell and to finish.  I am very happy with my time of 30.22 considering as I am struggling to get 32 mins in training...but we now know thats due to concrete path and dehydration.

5000m data here

I spoke to Jim and had decided to flag the 1500m but when I went to leave everyone begged me to stay and just walk slowly but that they really wanted me to join in.  .....  So I stayed ... lol

Here we are before the start of the 1500....all smiling happily.

1500m - I knew this race was going to hurt....alot.....not physically....but mentally.  We lined up to start and after standing out in the sun for 20mins we found they were going to let the runners go first.  So us walkers marched off to find shade.  10min later we line up again and wouldn't you know it....the gun fails again and again we are called back.  LOL  We line up again for our 3.7 laps .... I started out and felt like I had walked into a wall dragging a tyre behind me.  The heat was unbearable.  It was radiating up from the track and burning my feet in my shoes.

 By lap 2 I felt like I was just crawling...I could barely put one foot in front of the other and I had to really egg myself to keep going ... it was only one more lap to go.  I have never raced 1500 m and I cant say that I like it.  Yes its over fast but your lungs are just screaming.  My legs were dead and so didnt complain at all.  My time was 8.32 and while I am not thrilled with that, I am ok with that.

1500 m data here

and here is my bounty for the days racing

Two golds.......how awesome is that.

slow going

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

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

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

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

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

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

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

A very hot and sticky 5km

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

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

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

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

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





A hot sticky 5km