16km along the walkway

I procrastinated this morning.  I got up at 7am but went back to bed.....got up at 8am had a large drink and went back to bed...but at 8.30 I finally talked myself out from the covers and into my shoes.  Is it apparent now that I was not looking forward to this walk.

My Right ankle has been sore for a couple of days and the tips of my toes too, so I was a touch worried about doing 16km on them.  Pleased to say the ankle held out til I got home but my toes....another story.

I also decided to try out my new pants/bottoms.  NZ we call them scrungies and here they call them bummers.  I had been nervous wearing them at the track as I feel like I am wearing undies but thought today as I will be walking alongside the beach I wont look so out of place.  These turned out to be amazing to walk in and I will buying a second pair and just training in them all the time.  LOVE them.  Who cares that my legs dont look as good as they used to.....I am more concerned with comfort now.

The walk...........it was tough but not a slog.  I stopped a couple of times to stand under the showers.  It was getting pretty hot and I was struggling to keep cool.  I also had to take a detor which meant stopping for traffic a few times too.  At 8km I stopped and took a gel and a long drink.  My ankle was starting to ache so I gave it a rub.  When I started up again my toes really hurt and I was worried that I wouldnt make it back because of this.  The sea breeze had picked up and so there were times I found my self leaning into it and I would feel my pirofomus start to hurt.  So it was a timely reminder to check form and get the head back into it.  I was hoping to get a good pace and just stick to it for the whole walk...looking at my km splits...it would seem I did just that.

I was never more pleased to see the end of this walk.  I hit stop and my legs just felt like they wanted to buckle under me.  My poor toes were hurting badly.  They felt like they had been hit with a hammer.  I guess this means that I am rolling off my foot and pushing off with my toes.

I got home and stripped down to my tank top and bummers then went and stood in the pool for 15mins....it was cold enough to be soothing on my legs and to cool me down.

Total time was 1:42:04 and I was very surprised with that and happy with that.  Avg heart rate 151 avg pace was 6:23

boy I need some sun on those legs!

16km data

5 x 800/200 interval training

Oh boy.....I am nervous and excited by this workout.  Nervous because it has been along time since I have tried these....excited because I am going well enough with my training that Jim feels we can try them.

It was a pretty busy at work and the day just flew past, so when it came time to head to the track I was feeling pretty wiped out mentally.  I pulled up at the track and gave myself a pep talk in the car and told myself it was going to be a great workout and to give it the best you can.

While I warmed up I took the opportunity to calibrate my foot pod.  You need to do 800m steady to do this so today was a perfect day to do that.  I did a few stretches and felt I was warm enough to get started.  My first 800m felt tough.  I was trying to not push too hard as I didnt want to blow up half way through this.  But I didnt really feel smooth and fast either.  800m and I hit lap on my watch to count down the 30sec stop...my legs were shaking LOL ... then hit lap and pushed for the 200m.  Holy cow can I do this 4 more times......phew I had forgotten how tough these were and I was hardly going flat out.

I continued on and they didnt get any harder but they didnt get any easier either.  I am pleased that I managed this walk pain free......and I am keen to see if I can better it each time I get to try this.

Here are how my kms stacked up:-

800/200 =

4:33:4/1:04:9 = 5:38.3
4:31.6/1:03:9 = 5:35.5
4;30.4/1:05.6 = 5:36.0
4:31.5/1:04.4 = 5:35.9
4:33.1/1:03.9 = 5:37.0

Total time is 28:02.7

800/200 data

8km that become a 5km

I got sick on Sunday night.  Not sure why but I was woken at 3am and new I was about to be sick but worse than that........both ends what to erupt simultaneously.   Lucky for me Shane had woken at the same time and raced off to get me a bucket and hold my hair.................(yep he's a keeper)

This has left me totally drained and also given me a nasty headache that I know will be from dehydration.

I spoke to me coach before heading to the track and told him how I felt but that I would head to the track and try for the 8km.  He was kind and sensible and replied with just do what you can do.

I warmed up with a couple of laps and then just got stuck in.  My first problem occured when I completed my first km....I hit stop not lap..... and didnt discover this until I had gone 500m so I stopped and walked back to the 1km mark and started my watch and set out on my 2nd km.  My head was just not in it.  My legs were turning over but it was a grind and I was really just going through the motions.  I kept saying...its just one more km....trying to trick myself into doing that "one more Km" 6 more times......but as each km ticked over I was getting slower and slower.  Winding down like an old watch.

I was flogging a dead horse and new that no good was going to come out of my continuing.  So at 5km I pulled the pin.  Its not often I do this and I am always wracked with guilt as I feel I have let my coach down and my self.  I picked myself up by telling myself that I at least gave it a go and managed to go further than half way.

my time for 5km was 31:29

5000m data

5000m Heather Doherty Trophy Masters Race

Woke up at 6.30am and quickly dressed and did my best to ignore all the little aches and pains.  The biggest ache is the tips of my toes and then my tfl was just a touch niggly.  I just kept reminding my self that the bigger goal of the weekend was the 14km and today is just what ever I can do.

It was over cast so I hoped it would remain at 23 degs....would make for a much nicer race.  (It did but with rain looming the humidity shot up to 80%)

I love the social aspect of the Masters races.  We all warm up and have a great chat and catch up from the last time we all saw each other.  I love the banter and the jokes and how every one calls out hello and looks out for each other.

We all lined up and I was still not feeling like I was moving smoothly so was going to be very happy if I could just pull out a 30mins today.  I was thrilled that Paul was here today as it would give me someone to push with.   Gun goes off and away we go.  I try to find a good pace that I feel I can hold for the whole 5km and as I went through my first km in 5:38 I felt I had done the right thing.   I knew Paul was going to hang back for the first couple of kms and then pick up the pace...so when I saw I had dropped my pace at 3km I started to push harder as I expected him to come up behind me at any time.

At 4km I checked my watch and quickly calculated that if I really worked hard I just might pull off a high 28mins ... which totally threw me.  I came round for the last turn and really worked hard and I was thrilled to finish in 28:43 ............. WAHOOOOOOO  more surprising was my avg heart rate was 157  ... shows I am starting to get my fitness back.  YUS.

5000m race data

14 km - slow and steady

I got up fairly early and headed off out the door.   Turned on my music and just started putting one foot in front of the other.  I figured it was going to be a grind but I had already decided to not stress about the time and to focus on my technique.

I have yet to find some good areas to walk that dont have lots of road crossings.  So I headed up Hedges Ave....the angle on the road is not the best but it beats constantly stopping for traffic lights.   Once I got to 6km the walkway by the beach was under construction so I stopped briefly to change over my socks.  I could feel a blister forming on my right foot and soon discovered I had worn a hole in it.  So I changed over my socks and took a gel.

I decided to head back as that would give me 12km and I just needed to turn back and walk back 1 km and turn back again and walk to where I started to give me 14km.  It was starting to warm up now and I was getting tired.  I noticed that my pace had dropped to 6:40 per km ... so I had a little talk to myself and dug in to pick the pace back up a little.  I wanted to at least avg out at 6:30 per km for this walk.   I have a 5000m race tomorrow but I already know its going to be a training walk.

About the 10km mark my tfl was starting to hurt.  I could feel my pirofomus aching and my right knee was hurting.  I knew it was a technique fault and so had to focus hard on making sure my knee was staying straigh and my hips were not swinging side to side.   I must have made a difference as everything stopped aching.

I was VERY pleased when I did my final turn and knew it was only 1km to go.  I stopped my watch at 1:31.25  for an avg of 6:30 per km.  Its the furthest I have walked in a while and I know next week coach will have a delightful walk for me.

14km data

5000m Fartlek

Well Wednesday and I am back at the chemist trying to figure out some different medicine for my stomach issues.  I was given a stimulant laxative and told only to use once a week.  I took them at lunch time and I can assure you that by 9pm that night THESE really worked...and worked.....and worked.

Thursday is my fartlek day and with my tummy still being a little dodgy I was not 100% sure how I would cope.  I warmed up and noticed that my right knee was a touch tender but my stomach was in knots and was NOT happy about walking.  It was drizzling lightly which made the track slippery.  I started out and tried to power up for my first fast lap.  I just couldnt get anything flowing.  My hips were stiff because my tummy hurt ... which made my knee hurt....which made my hammy hurt.  For my first slow 500m I adjusted my footing and caught my breath....then amped up again for the next fast section.  I was struggling to get footing as I was finding it slippery.  It was better when it did rain heavier.  

After 2km I was starting to feel sick and my stomach was starting to cramp up.  I was seriously thinking about stopping.  At 3km I did stop ... I checked my self over and got a drink of water.  I knew that the cramps were only air and nothing bad...the nausea has stopped so I figured it was only 2km to go and I could do that.  So I started up again and felt a little smoother this time.  I really concentrated on pushing with my glutes and trying to keep my knee low and in line with my foot.   (I am told that during this walk my right foot was very floppy and was flicking about alot)

I did manage to finish and I did manage to push all the niggles to the back of my mind so they didnt bother me too much.  Now I know that my mum will be reading this and saying "why didnt you just stop if you were hurting"  my answer..... If that were a race I would not have that option ... I have to know that I can push through it and know that I am not causing my self harm.  Most athletes push through some kind of pain at some stage of training.

So my time for my 5000m was actually not too bad for all of the above  29:16

5000m data here

8km with 3 x 500m bursts

Today was a great workout and I have Katya to thank for it.  I was running late for the track today so I decided to just get started and not warm up.  So used my first km to ease into the walk.    As I had 3 x 500m bursts - I always do these at 2km, 4km & 6km so its easy to spot them on my watch and easy to figure out on the track.

I picked an ok pace and went through my first km in 6:16 and was happy with that.  Katya had started out behind me and I expected her to whiz past me but instead I saw her sidelined at the start/finish being a touch ill.  I called out to ask if she was ok.  As I came round about 2.5km she joined me and said she would walk with me.  I did warn her that it would be a slower walk than she is used to be she was ok with that.

I loved having her along side me.  It is a rare treat for me to have company in any walk and to have someone that can pace beside me and stick with me on the faster 500m was just AWESOME.  She helped keep me to a nice even pace and helped to push me for our bursts and we had a great tussle in the last 200m....with her obviously beating me but still it was great to have her slowly pick up the tempo...in a way that made it hardly noticeable until the last 20m.  So thank you Katya this is one of my better walks.

total time for the 8km was 48:52 with my 500m bursts being 2:57, 2:53 & 2:53

8km data here

10km recovery walk on the treadmill

I was meant to do 12km today but when I woke up my stomach was really having issues so there was no chance of attempting any kind of a walk.  Plus I had an eye exam at 11.30am so if I had not started my walk by 8am I was going to run out of time to do it.

It also meant I was able to watch the live twitter feed and get updates from Jim about the 20km race in Hobart.  Such a nail biting finish with many surprise DQ's - I am told there were so many DQ's they  had to use a second board - I wonder if having a judging course the day before had anything to do with the judges being rather over zealous?

I was hoping to walk later in the day but my stomach had other ideas and kept me pretty much house bound for the day.  I managed to catch a moment with Jim and he actually was going to let me have a rest day but I dont want to miss walks and so I asked if I could try on the treadmill.  He agreed and just said to do one of either....12km or when my stomach says no more.

At 4.30pm I went down to the gym and set my self up on the treadmill.  Hit go on my music and hit go on the treadmill.  I set the speed to 9.5km/hour and just ticked along on that.  It was a comfortable pace (6.20 per km)  5km comes and goes.....I am sweating alot and was getting tired.  By 7km my stomach started gurgling and giving me a couple of good sharp pains.   At 8km I was thinking of calling it quits but I thought I could hold on to get at least 10km out.  By 9.5km I was feeling abit sore in my shins and hips and my stomach was positively growling so I was very pleased to stop my watch at 10km.

I had tried to change the calibration of my foot pad but it needs to be pulled back even more.  As my watch tried to tell me I had walked over 11km.

My time for 10km was 1:03:13 and avg heart rate of 151 now I can have a rest day tomorrow....Yay!

10km data

3000m Regional Cup Walk

This is a great race.   Each club needs two people per track and field event and its a points scored meet.

Last year the racewalkers scored the highest points for our club Gold Coast Victory  :)  This year we had a great turn out but sadly not the same out come via the points.  

We had 22 walkers on the start line today.  What a great mix of young and old!  I love looking across at all the age groups and seeing our future walkers getting excited to race.  

The gun went off and we were away.  I was given number 22 so I was on the outside of the track and so got caught up with the main group as we all made for the first turn.  All I could do was settle in at their pace and wait for them to come down to 2 wide as I was NOT keen to walk out in lane 4 for 200m to get past them all.  By the 200m mark everyone was settling in and those that had gone out like cut cats...were all slowing and running out of steam.  So from here I worked on picking them off.  

I still managed to get my first km out at 5:31 so I didnt get held up for too long.  I did get caught up with 3 other walkers and found myself slowing a fraction to settle with them but after 100m I realised that I had made a big mistake as they were slowing and not holding their pace so I quickly passed them.  As I did so I could hear people calling out to the walkers behind me to stay on me and I hoped they would.  But I pulled away pretty quickly and just kept that pace for the next lap.  As I came around to have 1 km to go I looked ahead and saw a male walker about 100m in front of me and I decided I would try to pick him up and pass him.  I only had 2 laps to gain and I was slowly closing in on him.  When I hit the back straight he was 20m ahead of me and so I really picked up the pace and pushed hard after him passing him about 1 metre before the finish line.  

I felt great in this race.  I am finding that if I use the foam roller and croquet ball about an hour before a race I have NO pains anywhere.  So I am going to continue doing so.  

My time for today was 16:43  and I am thrilled with that.  

5000m race

5000m Fartlek on the track

I so want to do well in this work out.  My stomach has been bloated and painful all day....but I am trying to put that to the back of my mind.

I love getting to the track and having the other walkers there.  Even if they dont do my workout its still nice to have others around me.

I warmed up and then headed over to the 5km start mark.  I didnt feel very fast at all and was struggling to get into a smooth style.  I am still getting used to this wider foot placement.   So I was pleasantly surprised to see my first km was 5:31

I slowed for my recovery but let myself slow a touch too much and so made it harder to pick up for my fast 500m's and this pattern continued for the rest of the walk.  While I felt strong enough my style is still not flowing as well as I would like.

While I didnt think I had shown much improvement in this walk, my coach Jim pointed out that I had improved with my heart rate being lower than last weeks and my fast 500's were all faster than last weeks to.  I was faster over all by about 12 secs ... be nice if it improves by that much each week :)

Total time for the 5000m was 29:23

5km fartlek data here

8km track with 3 x 500m bursts

Now this is better!!!

Finally a work out that I am happy with.   I got to the track on time today and got in a couple of laps warm up with the others.  Then they broke away with Robyn to do their own work outs and I started on my 8km.  I decided that I would do 500m bursts every 2km.

I felt strong and good from the start of this walk and picked a nice strong pace that I pretty much stuck to for the whole walk.  The weird thing is .... I was really trying hard on the 500m where I wanted to pick up the pace and did ease back for the second part of the 500m.  But the times show the same????  Weird.

I had to make a very quick pit stop at 4km.  I had drunk a little too much water before leaving work and by 4km I knew I needed to make a quick pit stop.

I had a couple of tight niggles with my hamstring around the 6km mark but nothing that hurt too much.  I enjoyed todays walk and breaking it up with the 500ms seemed to make it go faster...which is always a good thing.

total time for 8km was 48:43  a nice solid walk.

8km track data

3000m Masters Track Race

I am sore.  Like REALLY sore.  By back is tight and stiff.  My tfl is grumbly and my tummy is just in knots STILL!!!!

Still I through on the training gear and head out to the track.  Guess what..............its bloody raining!!

I arrive at the track and the rain has settled into a drizzle.  Going to get wet again.  I started to warm up and knew instantly that this was only going to be a training walk.  My stride felt short and my hips had no movement in them and my back was aching.  Well at least I was not going to over heat today.

Not so many of us today and I was kinda thankful for that.  I was in no shape to take chase today.  Once we got going I did start to feel a little better but by 2km I was feeling done.  My legs were heavy and I was struggling with movement.  I even had a couple of people mention that I looked like I was struggling and had shortened my stride.

I was very pleased when the bell rang and I had just one lap to go.  My stomach went into spasms a few times during the walk but nothing to major.  Total time was 17:42   - very slow but its done.

I then stayed back to help be a time keeper for the sprints.  I really enjoyed that :)

3000m data

12 km along the walkway

Boy was I nervous about this one.

My stomach has still not settled and I really am afraid to go too far away from a toilet at present.  Especially in the mornings.   I over slept for starters as I had planned on heading out at 7.30am ... so at 9.30am I dragged my self out of bed and into my training gear.  Looked out the window and wouldnt you know it....its raining.  DAMN it.  Twice in one week....I hate wet feet.  Worse - I have a race tomorrow and really dont want to start it in wet shoes.

Ok enough of the whining.......Lauren gave me a good bit of advice and reminded me that I wont melt or die from getting wet... so out I went.

Turns out, it was really nice.  It didnt rain hard...just a steady drizzle and that was actually really nice.  I didnt get too hot nor too wet.  I opted to go back and forth on the walkway - its flat and I go past rest rooms etc.  The walk itself was ok.  I was not fast but I wasnt trying to be.  About 8km I was getting tired and my TFL and the very top of my hamstring started to grumble.  I have been trying hard to keep a wider foot placement and I just think all the muscles got tired.  I slowed a little and concentrated hard on where I was putting my right foot.

The drizzle had stopped and it was getting VERY muggy.  I was glad I only had 3 km to go.  I turned back for the last time on the walkway and headed for home.

Total time 1:15:58  AVG 6:20 per km - not as fast I would have liked but I am ok with that.

An hour after the walk and I am very sore in my upper right glute and hip - My TFL has decided to let me know that it is unhappy.  So we have got some DVD's to watch and I plan to Ice and stretch.

12 km data

5km Fartlek in the POURING RAIN

I was not looking forward to this walk.  Fartleks are tough but even more so when you are trying to change your technique and you feel like your entire insides have been through a wringer.  It also didnt help when we were issued with a Thunderstorm Warning with heavy rain expected.  Oh Happy Joy!!!!

The more I sat and grumbled at the rain the more I reminded myself of that person who used to train in the rain and the frost all the time and that would say to people....You wont melt and training in it gives you the edge over those who dont!   Dang that person was right so I headed to the track to met up with the other walkers.

I had a quick warm up of just a couple of laps....I know ... naughty! but it was really unpleasant and I just wanted to get started.   My first fast km just really didnt feel fast.  I was struggling to get my feet right and was trying hard to get my hips to move more today.  I am desperate to figure out how to roll off my toes more ... I am sure it will come.

My slow recovery's were slow.  I needed them to be as I was finding it hard going.  Soaking feet get heavy and its tough going trying to drag yourself around a track that has puddles forming everywhere.  I loved watching the juniors out there doing 200m sprints in the rain.  They have improved so much.

My wee buzz moment of the day was on my last fast 500m ... Sally Pearson had been doing sprints along side us in the home straight and she was finishing up.  She gave me a cheer and called out "well done" as I went past.  Made my day that she had noticed me.

1st km - 5:34
2nd km - 3.10 + 2.52 = 6.02
3rd km - 3.10 + 2.53 = 6.03
4th km - 3.07 + 2.52 = 6.00
5th km -  3.04 + 2.46 = 5.50
Total time 29:35

Drowned RAT!!!

5km data

8km Track - change of style

Its another scorcher day - with my car display telling me it was 35 degs as I left work and 32 as I pulled up to the track.  Add the 75% humidity to that and well...you get the idea.

Today I was to try to change my style.  I was to place my right foot wider.....all this time I have been walking in line as all the books say thats how its done.  So it felt VERY weird to be trying to walk with just my right foot spaced out.  The reason for this is to stop my knee rotating inward and dragging my hip with it.

I plugged my walk man on and started out.  This felt really odd.  I was slow and feeling very clunky.  But I persevered and kept telling myself that my pace didnt matter.....the foot placement did.  Once I felt I had the foot thing down pact I then started on the tucking the butt under more.  At 2km I had to stop and get a drink and zip to the toilet.  My stomach is playing up again and gone back to its blocked up state.   Once I felt I could carry on I started up again.

By 5km the heat and humidity was really making it tough on me.  It was awesome having the juniors and Denise out walking tonight so it gave me something to watch and some people to see as they passed me or I them.  I carried on and just kept one foot in front of the other.....trying hard not to get to discouraged.

Once I had stopped I asked Catriona if she would take a quick video so Jim could check me out.  

Jim tells me that he see's improvement and better hip movement ... so I will take that.  I will try to get some more video in a week once I am used to the foot placement.

overal time for the 8km was 50:12

8 km datat

8km along the walkway

I was VERY nervous about this walk.  In the last week my poor insides have been turned inside out and put through the wringer.   And now I have gone from one extreme to another.

I started out along the walk way and decided to just let my body pick the pace and I was expecting it to be slow.  But surprisingly is was an ok pace and I was happy to walk at this - the question was can I keep it up for 8km.  The Sunday markets were on so it made for slow going for 400m as I picked my way around people or went on the grass.  I stopped briefly at 2.2km to drink and then carried on up the road.

I was feeling ok.  Weak but no stomach pains or hamstring pain.  I again stopped at 4km to have a stretch.  My lower back was aching alittle, nothing major but it was a little annoying.   I headed back and as I was passing the surf club I decided to stop for a loo stop.   There was no urgency but I am a touch paranoid.  

I started to feel tired at 6km and slowed a little.  Concentrated on form and then tried to pick up the pace for the last km home.

I must say it is so good to have my watch back and to show the same measurements too.

8km in 49:53 - avg pace was 6.14 avg hr 159

8km data

5km on the treadmill

This is my first attempt at walking since getting out of hospital.  I was nervous....not because I have not walked but more the bigger question of....can I trust my self to be away from a toilet.  

While treadmill is not the ideal for training, it is the better than nothing option.  Plus I figured that if the "urge" hits me.  I can at least stop and scuttle away to a toilet close on hand.

I flicked on my music and started the treadmill.  I felt really good, nice and smooth and the best news was that NOTHING hurt at all...no hamstring, no hip, no glute and best.....NO TUMMY.

So I ticked away on the treadmill with it set to about 6:20 per km and then each km I picked it up ... looking back I actually did a mini kickdown....................can that be my speed session for the week coach???  :)

I was really pleased with this walk.  I felt nice and strong and smooth.

total time was 30:47 - still waiting to hear about my watch so no heart rate data.

5km data

3000m Masters Club Walk

I have not trained in a week due to stomach issues.  But I thought that doing the walk might actually help.

I really enjoy the Masters Meets.  They are so well organised and everyone is super friendly and helpful.

It was nice and cool when we arrived and started warming up.  We had a good turn out of walkers today and we all had a great catch up.  Lining up, it was starting to warm up and we were all keen to just get going.

Gun goes off and we are away, I pull out and pass Paul...I want to try and stick to a consistent pace today.   As I have not eaten in a couple of days I was not sure how much energy I would have or how long I could keep the pace up.

I was pleased that I was not too breathless and that my hamstring was holding up ok.  But my stomach was starting to cramp up again.  By the 6th lap I felt like I had been shot in the side and I had to slow and grab my stomach.  I almost stopped but thought its just one more lap I can make it.  At this point Paul spots his chance and goes for it.  There was no way I could push harder and keep up with him.  I had to slow and leg him go.

I crossed the line in 17:07 and I am very happy with that.  I was doubled up on the sideline after the race waiting for the cramps to pass.   That was a tad embarrassing.

3000m race data

Stomach troubles ..... AGAIN

My stomach has stopped me in my tracks..AGAIN.  This time the pain is on the right side.  After 4 days I decided to go to the dr.  I was sent for an ultra sound and they were pretty sure it was my gall bladder.  It was inflamed but the tech thought that was more from my bowel as she could see in the ultra sound that I was very...errr...FULL.  But oddly my left side was totally empty.

doesn't take a rocket scientist to figure this part out.  Full one side.....empty the other.....been 5 days....DAHHHH do ya think there is possibly a blockage in there.

Back to the dr on Thursday for the results.  Gee, did you know you have a mega colon???  these things cause all sorts of troubles for people.................  wow no shit sherlock!!!!!  So he says....I think we need to hit this from above.  Take this laxative, its a liquid that tastes like maple syrup....it pulls water to the bowel and will get you going in no time.  I want you to take 3 times the dose....so 30m 3 x  a day or even 4 and continue until you go. .................... ummm my question..how long will this take as its pretty sore hey and I cant train at the moment.   ........  Oh 2 days and you will be fine.

So on SATURDAY 3 days later.....I take action and try the salt water flush.  I drank 1 litre of warm salty water (2 tsp of natural sea salt)  .....  and I waited.....and I waited and I gave up waiting.  I hadnt worked.   I am the 1% that absorb the salt due to mineral deficiency..AWESOME.  So that night I went and tried to race walk on the treadmill and did a nice easy 3km.  As it didnt hurt so bad I decided I would do the 3000m race in the morning and then see if that helps.

I did the race ... yes it hurt in the last two laps...so I slowed down and had to watch paul pass me...sob!!!  I finished in 17:07 .. an ok time for all that has happened and for not eating in two days.  I got home and hit the litre of sea salt again....this time with 3tsp of salt.  Fingers crossed .... or its back to the dr to jump up and down...... 9 days since I have been and its starting to get REALLY uncomfortable.

 

5 km recovery walk

I woke up feeling good today.  Nothing hurt - which I am VERY pleased about.

Its my last day of the holidays and then back to work tomorrow...sigh.  Back to early morning or late evening training.  I decided to head out in the afternoon and about 3pm figured best go now.

Its warm but about the same as it was last night - 30 degs.  I walked down to the walk way and as I was using my old Garmin 305 I had decided that regardless of what it read I was going to turn back at my usual 2.5 km mark.  Its the same spot everytime by my other watch.  I started out and while I was feeling good, my legs just didnt want to turn over.  But thats ok, must be drained from last nights race.

I turned at what I knew to be my usual 2.5km mark and headed back.  I get a tad annoyed at people on the walkway.  They are like sheep......mill all over the place.  Even when they look you in the eye and see you coming at them they continue along 4 abreast and expect you to go onto the grass to avoid them.  I no longer do that and have often brushed shoulders with more stubborn.  Any how it was busy today and I was dodging all over the walk way weaving from one group to the next.....another running was doing they same and muttered away under his breath as he passed a group.  I felt a bit better on the way back and spent my time concentrating on my style.  I stopped my watch and was surprised to see it was 100m short.  Well one of the watches are reading wrong.  I will stick with the new watch....so far it seems the more accurate.  So my time for my 5km today was 31:16 and I am happy enough with that.

5 km walkway

QA 3000m Race at Grifith Uni

Phew its been a hot one today.  With temps reaching 33 degs at our place but man suburbs nearby hit over 40 degs.  It was still and terribly humid.  Thank goodness they changed the racewalk time from 3.30 to 7.30pm.

It was still hot and humid but there was no beating sun, so that made a huge difference.  I was nervous about this race.  With my back still sore and having suffered a strange stomach pain all day ... I was unsure if I could walk let alone race.  The good news was my hamstring was feeling GREAT.  Just before I left home I decided to roll my back/SI joint over the foam roller and then the crochet ball.  Wow what a difference that made.

I warmed up well and lined up with all the super fast young guns.  Half the field were doing 5000m and I was lined up with the young ones doing 3000m.  It was a full field taking up the whole curve and I had lane two..... I hate the first 4 lanes as unless you can really get a good start you end up getting boxed in.....and sure enough, I got boxed in for the first 100m and had to sit in lane two the whole way to get around them all.  I got through the first km in 5:31 and thought WOW I actually feel good and strong.  The heat was a factor but it was the same for everyone.  

I find our track to be very spongy and absorbent so you have to work hard to get a fast time on it....its like walking on carpet (as Dane put it) or in treacle.  I was actually pleased to hear Dane make the same comments of how much work that took.  Made me realize that if the elite struggle to walk on it then it validates how I have felt about it too.   Its perfect for runners but not so good for walkers.  

I started picking off the younger walkers and each one I passed I would give encouragement and told them all to keep going and use their arms.  At 2km realised that I was leading female for the 3000m....cool as I had not expected that.  I tried to pick up my pace to catch the lead male but just fell short to him at the finish line.  

My finish time was 16:51 and I was totally extactic with that.

3000m race

2013 is finally over!!!! Bring on 2014

I had my final racewalk session of the year.  I went to the track to join up with Kay and some of the kiddies.  While they did a 3km walk, I did 5km.  It was nice and overcast, about to rain so that made it rather muggy.  While temp was down humidity was up...I cant get a break hey LOL.  I started out and just wanted to get to a nice pace.  Something I little more than I have been doing but not a race pace.  My hamstring zinged me a couple of times but nothing that lasted for more than a moment or two.  It was an ok walk at about 90% effort.  Total time was 29:37 then after I had finished, I watched the others doing their 200m.  After 3 kay had enough and suggested I might like to chase the young ones for their last 200m.  So I walked over and set them going.  The took off like jack rabbits but as the corner straighten they started to slow and I nearly mowed over them LOL...so I went out 3 wide and raced them home.  Surprisingly Koby and I were even as we crossed the line.....56 secs ....... cripes I will take that!!!

5000m


My Year totals are :-

Activity Type	Distance in Km
RaceWalking	1,089.74
Running	10
Casual Walking	30.5
Elliptical	20
Indoor Cycling	25
No Watch Walks	30
Summary	1,205.24

My Walking Week - its sure been a hot one

Tues 24th - 5km along the walk way - 31.16  We had not long got home from Coffs Harbour.  My back was pretty sore from sitting in the car, but I felt I needed to stretch out.  I had no power for this walk....while yes my legs turned over ok, I was just done.  Not sure why I am having this set back...but its frustrating.

Thurs 26th - 8km along the walk way - 50.09 Temp 29 degs -  I really struggled with this walk and had to stop many times for water to stand in one of the salt water showers.  I must remember to carry water with me.  I knew I was in trouble at 4 km when I had pins and needles over my face and started seeing black spots.  There are showers along here but they are salt water, so I stopped to cool down for a moment.  I drank alot when I made it to the surf club and then again once back on the walkway.

Sat 28th - 10km along the walk way - 1.04 - Temp 31 degs  -  Today I carried my water belt and loaded up with poweraid on one side and a extra fuel on the other...but I made it too strong and had to stop and tip the other stuff out and full with water.  At 6km I felt that awful onslaught of....omg I need to find a toilet right NOW!!!!  I knew I would find one at the surf club ... 1 km away.  After that stop it was hard to get going again....nothing in my legs and the heat was really getting to me.

Sun 29th - 8km along the walk way - 52.02 - Temp 32 degs - today is to be one of hottest days.  I over slept but as it had been 28 degs all night, it really made little diff that I started my walk at 9am when it was 29 degs.  The hard part was NO breeze so the heat just sat on the road.  My legs were dead again, not sure whats going on there.  I had water with me today and a half mix of powerade.  I turned at the 4km point and stopped to stand under one of the showers.  I felt like I was dragging a tyre behind me today.  I was struggling.  Plus to add to my discomfort, I was suffering from chaffing (the extra weight I have gained is making walking with the shorter shorts difficult.)  Back to the longer leg shorts for a few days.

We brought my xmas present today.  My new best friend.......a stationary bike.  Most people would say that sucks as a present, but its what I need.  I have to drop at least 5kg in the next two months and I cant seem to walk far enough or hard enough to do it.  So I am hoping that sitting on the bike for an hour each night will help to burn off some extra calories and keep my back from hurting so much.  My hamstring has been holding ok while I am racewalking, but it is still very tight.  I also brought a hard croquet ball and have been using that on my glutes and hammys to help release the knots.

5km walkway
8 km walkway
10 km walkway
8 km walk way

10km along the walkway

Wow, what a week its been.  Trying to fit in two weeks of work into one, getting through an audit in the office and being 1 person down in the office .... phew!  But we got through it and Friday rolled around with out too many hitches in the office.....all though we were rather distracted by other news in the office.

My walking week consisted of early morning starts -  So Tuesday was an 8km and then again on Thursday.  Both went ok...nothing startling.  My coach has asked me to slow it down a bit at the moment.  We are just being watchful of my right hamstring as I have had tendon pain for a few weeks now and we are unsure if it is the tendon or the nerve going down through the piroformus.  It doesn't bother me too much while I walk...just a dull ache.  It hurts more when I have stopped.

Today was 10km - I was determined to sleep in today so I knew I was going to do my walk in the afternoon.  When I got up this morning, I stood up and the bottom of my right foot hurt...alot....it felt really tight and as I stood and put weight on my foot it felt like I was pulling my foot along the edge of the arch.  I made sure I wore sneakers today...but it hurt all day.  Well....tempt crept up to 30 degs and at 4pm was still that....phew it will be hot.  I filled up my water bottles and put my water belt on.  I new I was going to need it.  I was a little nervous about my foot, my hamstring had been doing odd quivering like a nerve spasm during the day but I figured worst case...i would stop and come home.

Foot held up ok for the walk.  I had a slight back breeze on the way out but as i turned at 5km and walked into it...it felt much stronger......but it was cooling.  By about 7km by glute and top of hamstring was starting to ache and my psoas was hurting on both sides.  Not enough to make me stop but enough to slow me down and I just went with it.

I have 16km on for tomorrow...........for that I am a tad nervous.  I am sure I will be fine.

10km walk

Gold Coast Masters Champs 2013

I started the week with gusto.  I had a 15km racewalk that was part of the Kurrara fun run and I managed to complete that.  I had forgotten about the large hill just at the half way mark and so that knocked the stuffing out of me.  But in all it was a great walk done in 1:36

Tuesday was next - a 5km recovery walk which was done in 31.41 - in this walk I was tired....really really tired.  Nothing in my muscles at all.

Thursday was my 5km fartlek which I opted to do on the walk way due to bad weather expected in the afternoon.  time for this was 29:36 - It felt easier than I expected, I had my B12 injection the night before so that may have helped.

Saturday was to be 10km....but this didnt eventuate.  On Friday I woke being sick and ended up coming home from work to be sick again.  By Saturday I had hardly eaten and was still feeling very sick.

Sunday was Race Day.  I got up and was still not feeling 100% .... I got to the track and realised I had left my watch behind.  What a stupid thing to do....so my choice was to race "naked" No watch, I figured I would use the timing clock on the track.  HA the timing clock failed and was a minute out of sync with us
We started at 8.30am and it was hot....but then again its always hot here lol.  With no watch or track clock I had no idea of my time so I figured I can only walk to the best of my fitness.  At about 2km I passed Paul and continued on after Dean and Gorge Michael (our guest walker from Isle of Man)  I had no chance of catching them but as they passed me I did try to stay behind them.  At about 4km I was working out that the clock was about a minute off and so could see that I was going to be under 30mins but I was not sure by how much.  I managed a strong finish with a 29:17

1st female and 1st in age 46-50

Then two hours later we all lined up again for the 1500m .... now this one I really hate.  I am NOT a sprinter and my legs felt like they were made of lead.  But for participation I thought why not.  Total time was a slow 8:29

1st female and 1st in age 46-50

Taking it back and OWNING IT!!!

Who says New Years Day is the day to change things!!  Not me thats for sure.  

I feel that I have spent the last few months getting myself together.  Finally starting to get some regular training in and now having found an amazing chiropractor ... I KNOW I am ready.   

So I am taking back all my excuses and all my self doubt and locking it in a box and throwing it away.  I rang Jim and asked if he room from one more walker .... ME!  Its time for me to get my head back in the game and get serious again.  I have Australian Masters in March and then from there I have the 20km race in May plus state champs etc for the year.  This year I am going to own it, I am going to succeed and I am going to do better than last year.

Today I got up and met with Kay and Paul to do a 12km walk around Emerald Lakes.  I knew it was going to be at an easy pace and I was totally ok with that.  I just wanted to get 12km under my feet.  Next weekend I have the 15km race so I needed to get some distance under me.  There was a light breeze and we were all thankful for that.  The blisters on my feet didnt annoy me too much but I could feel the nail of one of my toes digging into the other toe..............blood seeping out of the shoe by the end was a sure sign too!    It was so nice to have company.  Pauls wife jogged beside us for a while and then she just started walking....WOW she had a natural racewalk style and with a couple of pointers she was away and keeping up with us easily.  

total time was 1:25:20 for a nice and easy avg pace of 7:07

I am excited to see what my new program with be.  Officially start back with Jim tomrrow and its so nice to be back with the Team again.

12km emerald lakes

5000m track training, style check and new chiropractor

Well where do I start?
The new chiropractor is brilliant.  He has ordered lots more xrays but he feels 99% confident that all my trouble has come from my feet or more to the point RIGHT foot.  This is the foot that I flick and flap around too.  He says that the nerve is not firing and so keeps tripping out the SI joint.  He manipulated my foot (boy did that hurt) and bingo ... pain went from my SI joint.  So on Friday he is going to strap my foot to hold it in place and I am to throw away my ballet shoes and jandals!    I am excited by all this as it is the first good result that I have seen yet.

I went along to the track tonight and just did a gentle 5000m but as per normal I hit the wrong button at the first km mark and stopped my watch...sigh...so by the time I realised I actually lost count of how many laps I had done...I think 2 and a bit or perhaps just two....any how I pressed start at where the end of the one km mark was and kept count from there so I know that the 4km recorded on my watch WAS 4km...but I am sure that I did at least a km in the missing spot.  Any how ... I worked out my 5km to be 30:50 and I am happy with that.

after I walked I asked Catrina if she would be kind enough to take a couple of videos of me so I can check on my style.  I am pleased to say that it is all looking pretty good.  Cant wait till I can really tuck that butt.

My weeks training and stretch results

Heres has been my week in training :-

Weds was 5km along the walkway in 30:40 - body felt tight but ok no pain in hamstring
weds 5km

Friday was 5km along the walkway in 30:42 - still feeling stiff and tight - hamstring tender
Friday 5km

Saturday - 8km on the treadmill in 49:12 - body felt great tonight.  No pain and not stiff at all.  I did get tired at about 6km but I am so pleased to have made it to 8km.
8km treadmill

I have been doing 30mins of stretching and strength building each morning....sometimes again at night.  When I started I could not lean over and touch my toes.  I could just touch my sock line at my ankle.  Laying on the floor with on leg straight on the floor and the other straight up in the air....I could not hold it straight and get it high enough for me to hold.  I had to bend my knee to be able to hold my knee to help stretch.  Sitting on the floor with back against the wall and hells of feet togehther (like the frog pose)  My knees were high off the ground and my heels along way from my body.

After 10 days .... I touched the floor today!!!!! and my knees are about an inch closer to the floor in the frog pose.  I can now put one foot on the back of the couch and lean forward to hold my toe!!!

I am very excited about this progress as I had not expected results for weeks.  I am also swapping to a new chiropractor - he is only 5 mins from my work so much easier for me to get to and cheaper too.  But he also does muscle imbalance work - which I think will be the most beneficial for me.

so my next goal is to put the palm of my hand on the floor and then my head to my knee!

First track walk on the new track

I got to the track a little earlier than I thought I would.  I had managed to start work early so was able to leave 15mins early too.  I had not decided what I was going to do and when I got there the others had already started their walks.  They were doing some thing I have NEVER done and I figured I would join in with them.  I missed the 1900m but I started at the next drop.

I was very aware that my hamstring was still tender and I didnt want to do anything that would strain it so I had already told my self to NOT push it tonight and keep my speed in check and just pace myself.  The new track is so spongy and soft....it was actually kind of bouncy.   My breathing was hard tonight but my heart rate was low ... shows I did keep my self in check...but the last set even though I thought I kept myself in check ... it was faster than I wanted and my hamstring did grumble through it.

So what is this odd work out.

1500 - 8:27
1100 - 6:15
700 - 3:54
300 - 1:39

I am very pleased with this.  My max heart rate was 170 and my avg was 155 (this is very good)

1500 m data
1100 m data
700n data
300m data

Xray results and my week that followed

I asked my chiro to book me in for xrays and I must say the results show why I am having such trouble.  1st I have little bend in my spine in the right places and too much in the wrong places.  2nd ...front on I have one hip higher than the other and the break in my pelvis looks to have not set correctly plus there seems to be a chunk out of the ball joint of that hip too.

So I have ALOT of work to do.  I have to work on my lower core, abs, back, butt and then also stretch my hammys ALOT.  (to confess....I actually cant touch my toes when standing....I can get to the tips of my ankles)  This WILL change.

I have too much curve down low and none up top

so you can see here left side is higher that right...right side was the broken side

So for the last week I have been doing about 30mins of stretching and strength exercises ... but no walking!... my hamstring is still angry so while I let that settle I have been doing alot of core work and lower back and glute work.  

So here it is Sunday................ I decided to try for a 5km walk.  I had a good snap crack with Mark on Weds and my SI joint was feeling much better.  My hamstring was tight but now sore...so I thought yep lets do this.

Wow is all I can say.  I started out way to fast but at the time it didnt feel fast.  I felt great and was shocked to see my time of 5:40......whoa...ease that up!!!!.... but I actually kept it up for most of the way.  I got tired on the way back but wow..........this was a huge confidence booster. 

I finished my walk in 28.55 looking at my data I kinda fartleked it....I was surging each km...but I felt great and my heart rate on increased on the return when I was getting tired.  I am so thrilled with this...it proves to me that the last 4 days of stretching and strength exercises have and are working.

5km data

5km along broadbeach walkway

I am so so so tired of constantly having trouble with my SI joint and I am tired of paying $$$$$ to get by back corrected.  Why cant it be "fixed" ..... or is this a result from my motorbike accident 15 years ago (broken pelvis on the right side)  Not once has anyone xray my back or scanned my SI joint....I think it might be time for me to voice some thoughts at the chiro or doctor.

I got up at 6am and went out to do 5km.  I am constantly doing 5kms at the moment....mainly due to its a quick walk and its not too far so if my back does lock up I can still get home and not be late for work.  Once my back settles I can go back to longer walks.

While my back was stiff and achy it was not OUCH sore, but when it gets stiff I loose all my power as I cant bring my leg forward for a longer stride.  I felt slow...really slow.  While I am normally an up beat and positive person today I let the negatives creep in and all I could think about was its going to be over 31mins...snails pace....this is really bad .. why am I bothering.   Looking back now I can slap myself because I know that 31mins is a great time, its not bad and slow and snails pace.  By just saying that out loud I am insulting so many of my friends and fellow competitors ....  it just felt that way to me compared to my usual walks.

I am off to the chiropractor tomorrow and its time to demand they do something other than charge me a fortune and adjust it.  I want this to be fixed.  Either give me a cortisone injection into the joint or tell me how this can be fixed.

Todays 5km was done in 31:15 and looking at the km splits I kinda did a wee kick down in there too.
5km walkway

3000m Masters Walk at Ashmore

Well as you may all be aware....I pulled or gave a small tear to my Adductor (muscle at inside top of thigh)  This slowed me down ALOT this week and I only really got one 5km walk in.  It went ok but my SI joint was really stiff again.

I was meant to do a 10km walk on Saturday but first I thought I would tidy up first.  While leaning to the right side to pick up towels off the floor all the muscles in the right side of my back went into a spasm and left me almost a cripple for an hour.  After a haste chat to Jim he sent me a video of how to apply Kensie tape to my SI Joint....and Shane followed the instructions and applied the tape.  Wow that was instant relief.

So Jim said that if I felt okish in the morning that I could try the 3000m but to stay at only 90%  I was not feeling that confident that I would be able to walk but surprisingly ... I woke and while I felt stiff and tight it was not sharp pain.  So I went down and decided to see how things went.

I had said to Paul that I was only walking my own race and at 90% ... if I pass him I am not racing but it just means he has slowed.  Turns out I passed him at 1km and then he passed me at 2km.  He slowed down and so I called out and said "oi... move it" lol and it spured him on to pick up.  

I finished in 17:27  I was consistant through the walk with my km splits being   5.49  5.49   5.50 

My back was achy through the walk but its pretty tight and sore now.  Will be looking at getting into a chrio tomorrow.

3000m Masters Walk

10km up hedges ave and back

Time to kick my own butt!!!!

I slacked off while my son visited but I had already been wishy washy about my training......but the time has come for me to get my act together.  I want to aim towards Australian Masters Track and Field in Hobart and this is March next year so I need to start getting some distance under me and to build up some strength.

So I have written my self up a new program for walking and I plan to also make use of our home gym after work.  The hardest part for me is getting used to training before work..........back to the solo training at 5.30am.  Well at least it wont be too hot so thats a bonus hey.

Today I set off to do 10km.  I am still a little tender from my sprints last week and some new moves learnt at Burlesque.  But I made it through the walk ok.  My heart rate is up a little but that is to be expected.

It was 28 degs and 75% humidity tonight .... making it a very hot and stick walk.   The small tender spot on leg annoyed me at about 9km but other than that I was ok.  Still having pain in my right shin/ankle after the walk .. but it doesnt seem to annoy me during the walk.

total time was 1:01:29 Very happy with that.

10 data

3000m Masters Walk plus a couple of sprints for fun

I almost didnt get up this morning.  I am having so much fun having my son to stay - so with zero training, poor eating and lots of drinking....I am in poor shape for a race.  So I figured that I would let the boys lay in and get a sleep in and I would do the 3000m and just be happy with my result.

I was feeling pretty stiff and sore from an awesome burlesque session on Friday night and a full on day walking yesterday at the GC600 races, so I was not expecting anything to startling from today - I know my body well because it was really not that startling.   Right from the start I had no power.  I felt rather stodgy, while I still moved well and my body didnt seem to be hurting any where.....my quads, hammies and glutes were well fatigued.  Seeing Paul out in front of me did make me want to chase him down....but no matter how much I tried to power on and find that next gear....it eluded me.    But I am not upset or down about it....I expected exactly what I got this morning.  So I will chalk it up to a training walk and be happy with it.

total time for 3000m was 17:35

3000m race

Now for the fun part.  As I was about to leave everyone called out and asked if I wanted to join in with the sprints.....60m and 100m.  What the hell.........Kay decided she would racewalk but I thought I might try to run it....it would not be pretty but it was for a laugh.  The races today were handicapped so for the 60m I was put on the start line.  BANG and we are off........I caught and passed on running and nearly caught the other (she was started 12m ahead of me)  my time was 00:11:06  LOL but it was fun.  So for the 100m I was handicapped +10m, a new runner had arrived and she was given -10m, the other two were +12m and +35m ............. BANG and we are off again.....I crossed the line about a metre beind the girl I had nearly caught before.  The new runner passed me at 20m to the finish and just flew past.  I think I will now need a new HIP!!!!!  lol but it was a great laugh and great fun.   Not 100% sure of my 100m time but I think it was 00:16:30

An easy 5km this morning

Woke up at a decent hour this morning after getting a very good full nights sleep.  Migrane has finally passed and I was feeling pretty decent.   Legs are feeling alittle achy from the track but nothing that signaled an injury...just worked muscles.  My SI joint is still feeling stiff and a little tender but I felt confident it wouldnt hinder me too much.

I started out a bit quick and had to slow myself down.  I didnt want to push at all today, I wanted to just take it easy and enjoy the walk...give the legs a good stretch out.  I was feeling pretty good this morning....I did note that my breathing was a little harder than it has been and while I was enjoying the pace, my SI joint was stiff enough that I dont think I could have gone much faster.  

About 4km my tummy decided to let itself be known......(not surprising really - went out to Sizzlers last night for tea and had to roll my self back in the door)  But it did make for an uncomfortable last km.  I have the specialist appointment next week....will be interesting to hear their take on it all.

total time for 3km was 30:29

5km data

4 x 200m on the grass track ... couldn't help myself

I tried to leave work early so I could reach the track with some time to walk.  I thought 10mins would give me plenty of time......I didnt plan for first day back from school traffic and I still only just made it by 5.30pm.

Paul and Kay were already doing their 200m repeats and I had hoped to do an easy 5km.  Turns out the weather had other ideas and it started to rain just as I pulled up.  I walked over to join the others and walked around to the 200m mark.  I kinda figured what the hell as long as I take it easy and dont push myself it will be ok.

First 200m I walked beside Kay and helped to push her along to a 1:02 for one of her fastest laps.  We all walked back around and started up again.  I stayed to that pace and did a 2nd lap of 1:02 but by now I was feeling pretty good and everything was moving well............and Paul was only 20m in front of me each time.  By the 3rd lap my will power went and my competitive side poked its head up...............and I pushed.  I set after Paul trying hard to catch him ... this 200m was 0:54  ... wow where did that come from?   We all had a chuckle at how I had said I was going to take it easy and just couldnt help myself.  My 4th lap was to be our last as it was starting to rain hard and we were all getting very cold.  I knew Paul was really going to go hard for this one and I was really going to try and catch him.  We set off and as we rounded the 100m I started gaining on him....but 30m out from the finish line I felt my whole style start to fall apart and I slowed up and took check on myself.  I was trying too hard and had leaned forward.....this instantly unlocked one of my knees and my arms started doing the washing machine.  All this in just a few strides and as soon as I straightened it all corrected itself.   This lap was 0:52:7

We had a quick cool down and gentle stretch, it was raining hard now and the temp had dropped.  I was shivering and needed to get home and warm up.   So far....hip feels good, butt feels good, hammy feels good...the only part of me that feels a little achy is my right hip flexor.

I am very happy with this tonight.
1st lap
2nd lap
3rd lap
4th lap

Chiropractor AGAIN.....and a 5km walk to test it out

After my 3km fartlek last week and the 3000m race - my SI joint become stiff and tight .... then the TFL on my hip pulled and I was hurting all the time.  I did a 5km on the treadmil on tuesday but it was too soon and it pretty much caused the damaged.
Weds I managed to get into my chiropractor and I was so pleased to hear that she does ART therapy.  So I had a very good session with her and did feel much better.
While not able to walk, I was able to do burlesque if I took it easy........which I did.
Today I decided to try 5km along the walk way.  My hip or glute didnt hurt but my hamstring did.  Low and in the centre of the hamstring.  I kept the pace easy and was surprised to see my finishing time as it didnt feel like I was pushing to hard.

5km for 30:07 avg heart rate 146

5km data

3km fartlek along the walkway

Got up with Shane bright and early............yawn!!!

We headed down to the walkway and I said that I would probably do 5km and so would met him back at the start point.  I headed off and at first felt a tad stiff from the 15km but soon warmed up.  As I came up to the first 1km marker I did what females do best......and changed my mind!!!

I stopped my watch (1.39 km is a good enough warm up)  and reset my watch.  From this point I could easily do my 3km fartlek and still met back with Shane.  I changed my auto lap to .500m and hit go.

1st km - I really didnt fire well.....My breathing was pretty heavy this time round but the legs were pushing through under me and I can feel my hips snapping back a lot quicker now.  2:30:6  + 2:44:6 = 5:15:2

2nd km - I was feeling pretty shattered and took it easy on the recovery - then tried to push up for the fast 500m but there was little in the legs for this one 2:58:3 +2:50:6 = 5:48:9

3rd km - I wanted to finish on the good note, I was not expecting to be too quick as its been a wee while since I have done any form of speed.  My legs were pretty tired now 3:04:3 + 2:41:6 = 5:45:6

Total time was 16:52 with avg heart rate of 163

3 km data

15km around Emerald Lakes

Shane suggested I walk around Emerald Lakes and that he would also come and walk too.  I know that it is 4km so I figured 3 loops and a bit.

We started out and we figured I would catch and pass Shane around the 5km mark.  The first loop went well.....after climbing up the steep rise around the 3.5km mark I figured that was not much fun and so next time round I opted to go around the rise as I saw that the gate was open.  I did catch shane around the 5km mark.  It was here he took some video of me.  I stopped briefly to chat with shane who was walking back towards me......turns out he went a different way so there was no chance of me passing him..... but he did give me an alternate route which worked out much better.  So I did the outta ring twice and the inner ring once.  As I crossed the bridge Shane got out and took some video of my finish.

I really enjoyed walking around the Lakes and might make it my regular walk on the weekends.  Its nice and smooth and there is hardly anyone on it.  LOVE that fact.

Total time for my 15km was 1:32:39 for an avg of 6:10 and avg heartrate of 154

15km at Emerald Lakes

4 x 400m speed work

I decided to try and make it to the grass track to train with the others.  It takes 30mins to drive from my work to it and it didnt help that there was an accident along the way.  So it took 35mins today.   I got there just after 5.30pm and by 6pm it was too dark to use the track (the dont have lights)

So in the short time I had there, I decided to just do as many 400m as I could in the short time frame.  Plus with my stomach playing up all day so I was unsure how long I would last.

This was my first speed session so I was going to be happy with what ever came out ... plus it was on a grass track that was pretty well looked after.....the last 200m were a little choppy.

1st 400 = 2:06 avg heart rate 142
2nd 400 = 2:06 avg heart rate 141
3rd 400 = 2:05 avg heart rate 148
4th 400 = 2:06 avg heart rate 149

I was totally happy with this.

1st 400

Happy Birthday Teagan

My oldest daughter turns 27 today....wow where has the time gone.  

Teagan at 6 months - she was my whole world

Now a mother of 3 herself 

I hope she has a wonderful day!

6 km along the walkway

Shane decided he wanted to come for a walk this morning, so we set the alarm for 5:40am ....geeep!!!!  He was to walk for 20mins and turn back and I was doing my 6km....so the hope was for us to both end up finishing at the same time.

We got down to the start of the walkway and the sun had just come up.....it was a wonderful sunrise this morning - a huge deep golden globe and the sea was pretty calm too.  Just picture perfect.  

My SI joint was a little sore this morning but other than that I was feeling great.....I stepped into a nice easy pace and just tried to stay at that effort for the whole walk.

When I finished I couldnt see Shane anywhere and figured that he must have headed back for home.....as I crossed the road I looked up ahead and saw him just rounding the corner to home so I ran to catch him up.  It was really lovely having him back out walking again and I hope he continues.

Total time for 6km was 36:10 avg pace 6:02 and avg htr 147   ... very happy with that.

6km data

3.2 miles on the treadmill

I was naughty today.....lazy naughty....... It was meant to be an early storm and raining so I didnt set my alarm for my early training time.........the extra sleep was sooo good, but the blue sky made me feel guilty for it.

So I made a pact with myself that if I didnt train I would do the treadmill when I got home.  So I headed down at 6pm to the treadmill.  There was a guy who just got off it and we chatted briefly...he had a very strong french accent and was very charming.  So my first and only lesson of the night....Rule No 132 ALWAYS check your treadmill settings before committing to the walk.

I started out pressed my watch and started going up in the speed...I got to 6 and thought wow, I am starting to find this a bit to fast but I normally have it on 10?? so I stopped at 6.2 and settled in for a few mins ... after about 5mins my watch chirps that I have done a km...........but the treadmill says 600m??? What on earth was going on.........then I twigged..... it was set to imperal!!!!! bugger it was in miles and my watch was using the foot pod that I have not yet calibrated.  OH JOY.

So after 20 mins I press the pace up to 6.4 and left it on that.  I stopped at 30mins - have to as treadmill goes into auto cool down then.  So I took note of my distance.

I had walk 3.2 miles in 30mins - I think that equals 5.149 km and that means I was walking 5:50 pace.

VERY happy with that

3.2 miles data

15km......was a tough one but its done

I slept in a little this morning as I didnt have a very good sleep last night.  So by the time I had organised myself and filled up water bottles etc it was about 9.30am.  I decided at the last minute to head the other direction and walk down to Burliegh - mainly due to how many people would be out on the walk ways I figured the other direction would have more people.

I had already decided to take it easy on this walk ... it will be my longest walk in many months an there is no point busting my gutt over a training walk.  After burlesque on Friday night my glutes were pretty sore (which is a good thing) ... so walking today I could sure feel them and my right hip was niggling a bit on an off.

I felt ok during this walk.  I did start getting tired around the 9km mark and was getting rather annoyed at ignorant people who just walk in front of you or stop directly in front of you or cars that dont give way and nearly run you over!!

It was also getting hotter and hotter but I did carry my water bottles and I was drinking from them.  I even stopped at the 7.5km mark to stretch and full my bottle back up.  I stopped again briefly 12km because my hip was starting to tighten up on me.  All in all though it was an ok walk....in hind site I probably should have done just a 12km .... and gone up to 15km in a few more weeks.

Total time was 1:35:22 for avg pace of 6:22 - avg heart rate 153

15km data

8km up hedges ave

I got up today and headed out to do 8km.  I am still testing out the short shorts.....today they seemed much better.

I felt good and was happy with my pace that I had picked.  I was not pushing hard but still seemed to be around the 6min / km pace.  Either this watch measures short or my old watch measured long....but I seem to be much faster with less effort.

I am finding that more and more people recognise me now and it is really nice to get the nods from people and the hellos that are called out.  I was not breathing hard and am finally feeling that I am back to my fitness I had before leaving NZ.  Now to build on that.  Its a bit hard with the hours I work as I really dont like getting up so early but that is a small thing to be whingy about.

Todays walk was 8km in 48:06 with an avg heart rate of 148

8km walk

5km quick zip along walkway

I am still buzzing after the Qld Club BBQ and Relay day.  On Sunday Robyn and I drove in to Kallinga Park and joined everyone for the Relay and BBQ.  In the relay each of the 4 member team walked 1 km each.  I went all out (its hard to start your watch and tag someone at the same time so I was a few seconds wrong when starting and finishing my watch)  I felt really good today, no aches or pains and I felt like I had really good form and I just FLEW.....by my watch I had done that km in 5:15 and I was totally over the moon and even rang Jim to brag......but the crazy part is...... the club were timing everyone and they have me at 4:55!!!!  I even questioned this and so they got the other 3 memebers of my team over and checked everyones watches to the times they had and it all worked out.  So officially my km was 4:55 ... totally crazy stuff.

Today I decided to try my new short shorts again.  This time I pulled the legs up instead of down and it worked much better.  No seam to rub against .... I did use vaseline to help with the leg rub on leg rub...but this wore off pretty quickly and while I didnt get any chaffing it was feeling uncomfortable so I decided to stay with the shorter walk today of 5km.  Will have to use Glide or find another product if I want to use these shorts for longer walks.  I want to use shorter shorts as I really need to do something about this tan line of mine.  LOL  I have a very distinctive tan line from wearing the skin shorts that go to mid thigh.  Time to bring the line up a little.  

Todays walk was good, while I was a little tired and again got a little light headed I still felt good.

Time was 30:21 avg pace of 6:04 and avg heartrate of 140........... perfect!!!!

5km data

12km along surfers paradise to the spit

I didnt want to get up this morning....let alone go for a walk!  I even texted my coach and whinged to him about not being in the mood for it.  My legs were so so sore from the class last night....we did lots of body squats and my legs just arent used to that.  Plus climbing the poles etc it was a darn good leg work out but not the most ideal when you have a long walk to do the next day.

Any how.....I sucked it up and put my 'big girl panties' on and got out there.  It was a gorgeous day and once I started I was questioning myself for why I didnt want to go.

It was pretty busy on the street leading up to the Surfers Paradise beach front so it was slow picking getting past them but once I got on to the wide walkway it was smooth going and I made it all the way to the paths end to reach my 6km.  I turned and started back.  I was starting to tire abit now as it was warming up and I was finding I was very thirsty.  I stopped twice for a drink but I must admit this was not enough and in the last two km I was feeling like I was walking out of my body and was very light headed.  So I have spoken to my coach and resolved that I will carry my water belt in future.

I was really pleased to finish my walk today and find that I had kept to a pretty steady pace and actually finished in a respectable time.  My heart rate remained fairly low too so that is showing me that my fitness is starting to come back.

Head ache did go during the walk but its back with vengeance now....definitely water related I am sure.

total time was 1:14:15 for an avg pace of 6:11per km and avg heartrate of 148
12 data here

8km that become 5km .....grrrr

Well my tummy has decided to go out in protest.  Not quite sure what it is protesting about....but it sure gets heard!!!!

Within 30mins of eating dinner last night - BANG!!! in come the cramps and spasms.  Not much can be done other than the lady like lean to the left to try and release some trapped air......but that is only short term relief.   When I woke this morning I was still feeling tender but I thought I would be ok and I really wanted to get my 8km done and dusted.

I started out and was enjoying ticking along.  I found that 6:10 per km was a perfect pace and was feeling easy today.  The walkway is 2km long and I start my walking about 400m before it so when I get to the end of the walk way I can either carry on up the road for 100m and turn to make it 5km in total or I can turn back at the end and just to the 2km loops and make it any distance I want.  By the time I got to the end of the walkway there was only one option for me.  Do 5km if I can.  My stomach was in knots!

I turned and had to work hard to keep my pace around the 6:10 mark......cramps/spasms were every 3 - 4 mins so it was not a pleasant walk back.

I am thinking I might go back onto the liquid and soft foods diet.  Soups and mashed stuff....boring but it did help.  Eating salads seems to be too much fibre and really sets me going.

total time for today was 30:40  avg hr 145 so am I getting fitter ... Yay

5km data

6km along the walkway

My stomach flared up last night and I was not sure if I could walk in the morning.  But it seemed to have settled when I woke up.  I was planning on doing 8km.

I headed out and started walking once I reached the foot path near home.   I was enjoying an easy pace and just settled into it nicely.  I was not struggling or pushing hard and enjoyed the nods and greetings from the regulars along the way.  As I got to the 3km mark I felt that familiar stabbing pain in my lower stomach and instantly knew it was going to get ugly and fast.  So I turned and headed back.

Along the way back my pain levels were up and down and I was struggling to keep form and just turn my legs over.  I managed to pick up the pace mainly due to wanting to get it over with as fast as I can.  As I rounded the bend to where I started my watch chirped about 20m short again........grrrrr and I thought my time looked a bit quick.  But it did bring me back the 3km so I checked the lap splits out and thought the last lap was really really off.  5:37 for 1 km in the condition I was in ...this was a joke.  I zoomed in on the map once I uploaded the data and you can clearly see that it looks like I shot off to the beach at 32kph?????  holy cow..................... no wonder my time was so gammy.

I dont quite beleive that I did 6km in 36:23 ..... perhaps closer to 37:00  but even so ... for the pain I was in....I am happy to take any time.

6km data

A weeks worth of training

As you all know I am slowly recovering from very low B12 and my energy levels wane dramatically.  So I tend to just walk as far as I feel I can each time I go out.  So its usually nothing startling to post about.  I am trying hard to train more often but I just find if I do back to back walks it wipes me out.  I try to walk at least 4 times a week......sort of every other day.  This week I am going to try to walk back to back twice in a row.  Will see how that goes.

Any how, this week I have gotten up early morning and done the following:-

Monday = 4km - A very easy 4km with Shane
Tuesday = 6km in 36:44 this is an avg pace of 6:07
Weds = 8km in 50:03 this is an avg pace of 6:15
Thurs - REST
Friday / Saturday - Shane and I walked around the Zoo and Aquarium.  I decided against training as my ankle was hurting and felt rather stiff.  We had a birthday party that we traveled back into Brisbane for on the Saturday and we stayed the night nearby.

Sunday (Today) I was going to do 5km on the treadmill but as I went to go down to the treadmill I decided to head out and zip along the walkway.  My ankle felt ok.....but my shins were hurting a bit today.  All up it was 5km in 30:26 for an avg pace of 6:05

5km data