On Saturday our club hosted our first ever walk on the coast. So to support the club I have happy to come along and do a 10km. But with the hassels I have been having, I knew on the day I would struggle to do 10km. It was a good turn out and the course was ok. 3 tight turns but over all nice surface, but the tight turns and my tight back just said NOPE ... so I opted to stop at 5km.
I have every intention of walking on Sunday but it has taken two days to settle. With both Shane and I having terrible backs we have turned to our new bed. Its only 15 months old but it had two big sags either side so it makes it impossible to roll over with out lifting yourself up to do so. So I have made a complaint with the manufacturer and am awaiting their response. Our 20 year old bed never sagged ever. The pillow top was just a plush as the day it was brought. But this bed has serious sag..... a 6 cm dip. So fingers crossed we get a new bed.............and SOON.
Tues - I decided to try the track. I wanted to do 400's tonight. I chased the kiddies around tonight and was so excited when Millie beat me on her last 400m....she is going to be a speedy one. Mine were what I expected them to be. Not very fast at all. I dont think I have a fast twitch any where in my body.
2:09 2:10 2:09 2:05 2:06 and 2:07
Avg heart rate about 145 so again its showing either I have some fitness or I am not trying hard enough...but I was pushing 95% and just getting nothing out of my body.
track data
Tuesday, July 29, 2014
Sunday, July 20, 2014
10km easy on broadbeach
I have decided to take it easy on myself for the next couple of weeks. Two big races back to back when I have not trained for them has really taken its toll. I feel exhausted all the time.
I went out on Thursday and did a gentle 8km with Paul and Deb. Love these walks but gosh I was sore the next day. So I decided then that I was not going to race this Sunday but instead do my own training so that I can take it easy.
Shane headed out for a ride on his bike and I headed out for a 10km. Beautiful day out and I loved ticking along with my music. Again I found that I just had no up and go. I feel very flat and possibly still recovering? Nothing hurt which is good. Hip flexor has healed well and gave me no problems today. So body wish it was a great walk....just time was off. But thats ok, it can be when its just training.
10km in 1.04.50 - avg pace of 6.29
Now to work my self out a program and start getting back into it again.
10 km broadbeach
I went out on Thursday and did a gentle 8km with Paul and Deb. Love these walks but gosh I was sore the next day. So I decided then that I was not going to race this Sunday but instead do my own training so that I can take it easy.
Shane headed out for a ride on his bike and I headed out for a 10km. Beautiful day out and I loved ticking along with my music. Again I found that I just had no up and go. I feel very flat and possibly still recovering? Nothing hurt which is good. Hip flexor has healed well and gave me no problems today. So body wish it was a great walk....just time was off. But thats ok, it can be when its just training.
10km in 1.04.50 - avg pace of 6.29
Now to work my self out a program and start getting back into it again.
10 km broadbeach
20km QA State Road Champs
I was pretty apprehensive about doing this. I kinda figured that as I had done the GC Half the weekend before and took it nice and easy....that surely I could manage a slow 20km. Even if I just did it at training pace. I worked out that I should be able to do about a 2:10 or under. Even with the minimal training I still feel I have some base fitness that will see me through. I was also asked to pick up another walker and bring him with me so that pretty much sealed the deal that I was going.
This course is normally a 2km loop. Set out in a big U shape. The start is in the centre of the U and its 500m out and 500m back on each side. At the curves of the U is a rise that would be about 4m in height but over a 15 m slope....so its not tooo god awful. Still I was facing doing this 20 x
When we arrived we had cut it a touch fine and had about 25 mins to warm up and get organised. It was about 5mins to the start that I found out that Dave had changed the course. He had decided to shorten it. Making it a 1km loop....still in the U shape but the long legs had been cut back so you basically start - go down the rise turn go back up the rise....go across the rise turn and go back up the rise to finish your first lap. WHAT THE HELL!!! this meant 40 x over the rises...shit my hamstring is going to hate me!! Infact had I known he would do that I wouldnt have come to the race. There was only 3 women doing the 20km so this changed effected us the most. I pretty much knew then it would be a slow race so 2:10 would be it if I was lucky.
We started out and before the first km was done I encountered a problem. I had forgotten to take my watch off auto lap (normally on this course it works perfect to the measurements) But my watch beeped off its frist km about 100m before the line? Hmmm thats odd I pondered but I carried on..... and each km it kept chiming off further and further away from the start/finish.. Then there was the ACUTAL time....2km in 13:25 NO WAY!!! I went through 10km on my watch 1.01.37 but the offical time was 1:07:15??? My body had held together really well and I was really surprised that I had no major aches..... Some chaffing on my legs due to a touch of extra weight....sigh... and my right hip flexor. I was keeping my pace pretty steady until around the 12km mark and then I just died. Fatigue set in and mentally I was struggling to keep walking. My times kept getting slower and slower and the more I tried to work out my laps the worse it became. I lost track of how many laps I had done as my watch was so out of sync. My watch chimed off 20km 2:10:29 ... so I called out ..how many more laps.... 2 they said.............. I did a really fast calculation in my head and though hang on. Thats a 1:15 for 10km ...are you kidding me!!!! As I turned for my last lap I looked at the dq board and was just guttered to see TWO red cards up. Oh NO.......not now, dont get DQ'd in the last lap, I couldnt bare it. I was doing everything I could to keep in form by my legs were just not responding any more. It was really a death march for that last 800m. the juniors all cheered for us and even ran beside me to keep me going. I finished in 2:22:12.................I wanted to cry. I dont want this time to be recorded....something has to be wrong.
Another girl who had a GPS watch that walked the 10km came and asked me if my watch was gps and asked what I measured the walk at. I looked at saw it said 21.71km her's showed 10.9km So next thing they bring out the wheel and remeasure as everyone is unhappy with their times and at first they blamed the hills. Turned out the course was measured long...... by just over 90m ARRRRRHHHHHH so us 20km walkers had all walked 1.8km more than we should have.
20 km data
This course is normally a 2km loop. Set out in a big U shape. The start is in the centre of the U and its 500m out and 500m back on each side. At the curves of the U is a rise that would be about 4m in height but over a 15 m slope....so its not tooo god awful. Still I was facing doing this 20 x
When we arrived we had cut it a touch fine and had about 25 mins to warm up and get organised. It was about 5mins to the start that I found out that Dave had changed the course. He had decided to shorten it. Making it a 1km loop....still in the U shape but the long legs had been cut back so you basically start - go down the rise turn go back up the rise....go across the rise turn and go back up the rise to finish your first lap. WHAT THE HELL!!! this meant 40 x over the rises...shit my hamstring is going to hate me!! Infact had I known he would do that I wouldnt have come to the race. There was only 3 women doing the 20km so this changed effected us the most. I pretty much knew then it would be a slow race so 2:10 would be it if I was lucky.
We started out and before the first km was done I encountered a problem. I had forgotten to take my watch off auto lap (normally on this course it works perfect to the measurements) But my watch beeped off its frist km about 100m before the line? Hmmm thats odd I pondered but I carried on..... and each km it kept chiming off further and further away from the start/finish.. Then there was the ACUTAL time....2km in 13:25 NO WAY!!! I went through 10km on my watch 1.01.37 but the offical time was 1:07:15??? My body had held together really well and I was really surprised that I had no major aches..... Some chaffing on my legs due to a touch of extra weight....sigh... and my right hip flexor. I was keeping my pace pretty steady until around the 12km mark and then I just died. Fatigue set in and mentally I was struggling to keep walking. My times kept getting slower and slower and the more I tried to work out my laps the worse it became. I lost track of how many laps I had done as my watch was so out of sync. My watch chimed off 20km 2:10:29 ... so I called out ..how many more laps.... 2 they said.............. I did a really fast calculation in my head and though hang on. Thats a 1:15 for 10km ...are you kidding me!!!! As I turned for my last lap I looked at the dq board and was just guttered to see TWO red cards up. Oh NO.......not now, dont get DQ'd in the last lap, I couldnt bare it. I was doing everything I could to keep in form by my legs were just not responding any more. It was really a death march for that last 800m. the juniors all cheered for us and even ran beside me to keep me going. I finished in 2:22:12.................I wanted to cry. I dont want this time to be recorded....something has to be wrong.
Another girl who had a GPS watch that walked the 10km came and asked me if my watch was gps and asked what I measured the walk at. I looked at saw it said 21.71km her's showed 10.9km So next thing they bring out the wheel and remeasure as everyone is unhappy with their times and at first they blamed the hills. Turned out the course was measured long...... by just over 90m ARRRRRHHHHHH so us 20km walkers had all walked 1.8km more than we should have.
20 km data
Thursday, July 10, 2014
Gold Coast Half Marathon and 8km tonight
Having a close mate come to stay was just wonderful. We had already made the Gold Coast Half Marathon the main focus of the stay. The rest of the holiday was laying about and relaxing!
The half was done nice and slowly with great care. Neither of us were in any huge hurry and both wanted to be able to function the next few days. Raylene did end up with a very sory calf and some rather nasty chaffing and I had my usually aches and pains. But surprisingly we both pulled up very well.
We went along on the Tuesday night to a coaching clinic being held by Dave Smith and it was fantastic! I really do hope he will come back out again, so much knowledge and laughs too.
Tonight I joined Paul, Debbie and Kay for our usual 8km along the walkway. It was a bit cold and windy tonight...brrrrrr ... yes I know...big soook! Really enjoyed our walk tonight - I love how supportive our group is.
Roll on Sunday :)
Gold Coast Half Marathon data
8km data
The half was done nice and slowly with great care. Neither of us were in any huge hurry and both wanted to be able to function the next few days. Raylene did end up with a very sory calf and some rather nasty chaffing and I had my usually aches and pains. But surprisingly we both pulled up very well.
We went along on the Tuesday night to a coaching clinic being held by Dave Smith and it was fantastic! I really do hope he will come back out again, so much knowledge and laughs too.
Tonight I joined Paul, Debbie and Kay for our usual 8km along the walkway. It was a bit cold and windy tonight...brrrrrr ... yes I know...big soook! Really enjoyed our walk tonight - I love how supportive our group is.
Roll on Sunday :)
Gold Coast Half Marathon data
8km data
Tuesday, June 24, 2014
Taking a Break Sucks!!!!
Hi there, I am back. Not that anyone missed me.
Well alot has happened in the last couple of weeks. I raced in the masters 5km and 10km race. We had to make up a new course due to safety issues on the road and this meant using the rise in the foot path. Not a good mix for me and by 2km I had done my back and felt like I stretched my hamstring tendon. But stupid me kept walking..........5km and I kept going as all I could see was the championship! Well I know better.
This has forced me to take a week off. I had to go to the dr to get the results of my tests and biopsy's and that was a bit up setting for me. After taking god awful pills for the last week, I can only hope that tomorrow I will give a clear test and wont need to take them any more. The effects of these pills left me unable to walk so it was well timed.
I dont do rest well............ I get antzy and moody.
My good friend arrives next tuesday and then we have a half marathon to walk............I can barely walk 2km. EEEEKKKKKK to say I am worried is an understatement.
Tonight I decided to go to the track. I had to know if I can still walk. I joined in with robyn and her walkers..... they were doing 2km, 400m, 2km and 400m.
After my first two km I was not doing the 400m and I pretty much limped off the track, so angry and annoyed. My back was KILLING me. I wore my SI Belt and it had NO effect. If anything it made it hard to walk. I was stiff and slow and hurting. My 2km was 11:55 ... ugh Paul beat me by doing a 11:19
I thought...give it one more go and after chatting to Robyn I headed back out...minus the belt and focused on relaxing. In the first 100m I felt like a different walker....I was smooth and for the first time in ages I felt that my hips were moving.....by 400m I had caught and passed Paul and just kept pulling away. Finishing this 2km in 11:21 ... YUS!! thats more like it. I decided not to push on the 400m and just cruised for 1:15min.
I am a little sore and stiff now but Ice will help.
1st 2km
2nd 2km
Well alot has happened in the last couple of weeks. I raced in the masters 5km and 10km race. We had to make up a new course due to safety issues on the road and this meant using the rise in the foot path. Not a good mix for me and by 2km I had done my back and felt like I stretched my hamstring tendon. But stupid me kept walking..........5km and I kept going as all I could see was the championship! Well I know better.
This has forced me to take a week off. I had to go to the dr to get the results of my tests and biopsy's and that was a bit up setting for me. After taking god awful pills for the last week, I can only hope that tomorrow I will give a clear test and wont need to take them any more. The effects of these pills left me unable to walk so it was well timed.
I dont do rest well............ I get antzy and moody.
My good friend arrives next tuesday and then we have a half marathon to walk............I can barely walk 2km. EEEEKKKKKK to say I am worried is an understatement.
Tonight I decided to go to the track. I had to know if I can still walk. I joined in with robyn and her walkers..... they were doing 2km, 400m, 2km and 400m.
After my first two km I was not doing the 400m and I pretty much limped off the track, so angry and annoyed. My back was KILLING me. I wore my SI Belt and it had NO effect. If anything it made it hard to walk. I was stiff and slow and hurting. My 2km was 11:55 ... ugh Paul beat me by doing a 11:19
I thought...give it one more go and after chatting to Robyn I headed back out...minus the belt and focused on relaxing. In the first 100m I felt like a different walker....I was smooth and for the first time in ages I felt that my hips were moving.....by 400m I had caught and passed Paul and just kept pulling away. Finishing this 2km in 11:21 ... YUS!! thats more like it. I decided not to push on the 400m and just cruised for 1:15min.
I am a little sore and stiff now but Ice will help.
1st 2km
2nd 2km
Tuesday, June 10, 2014
5 km recovery on treadmill
As no one was walking tonight I decided to hop down stairs on the treadmill. It would also give me a chance to fiddle with my watch a little. It says on the site that the watch can tell the distance you walk....I find this hard to believe so I did take if off auto lap. (hindsite...I will leave it be)
I started the treadmill and 20 seconds into the walk I had to stop it and reset it as it was set in miles! Grrrrr so I reset it in kms and started again. I set the treadmill to 9.5km/hr and decided to just tick along at that pace. I was really surprised to see that my watch was matching the kms on the treadmill....how did it do that??? when the treadmil hit 1km I clicked lap on my watch and after that the watch was about 10mts out per km for each km. I was really pleased that the watch kept distance so well.
I was surprised that the only part hurting was my shins. My hip was good and while my SI did niggle it was not as bad as it had been in the last couple of weeks. I think the chiro got it right on Friday. Plus I have been in my kicks with inserts all day everyday....so no chance for my arch to collapse.
for my 5km I did 31.17
tomorrow I will go for another 5km along the walkway and then a 6km with the guys on Thursday. If I still feel good then I will enter the 10km champs on the weekend.
5km data
I started the treadmill and 20 seconds into the walk I had to stop it and reset it as it was set in miles! Grrrrr so I reset it in kms and started again. I set the treadmill to 9.5km/hr and decided to just tick along at that pace. I was really surprised to see that my watch was matching the kms on the treadmill....how did it do that??? when the treadmil hit 1km I clicked lap on my watch and after that the watch was about 10mts out per km for each km. I was really pleased that the watch kept distance so well.
I was surprised that the only part hurting was my shins. My hip was good and while my SI did niggle it was not as bad as it had been in the last couple of weeks. I think the chiro got it right on Friday. Plus I have been in my kicks with inserts all day everyday....so no chance for my arch to collapse.
for my 5km I did 31.17
tomorrow I will go for another 5km along the walkway and then a 6km with the guys on Thursday. If I still feel good then I will enter the 10km champs on the weekend.
5km data
16km (10miles) LBG Walk Championships
I flew to Canberra on Saturday night. It was freezing when I landed and I really had come away unprepared for the cold. Annette, Lucy and David came and collected me from the airport. We get back to the house and gathered everyone together (Jim and Liz) and headed out for dinner. It was so nice to meet Sarah and Cassie and in the racewalk family style.....we all got talking shop!
The alarm goes off at 6am and I gingerly step my feet out of my nice warm bed. BRRRRR its really cold! 0 degs - with nervous chatter we all go about our routines in getting ready for a race and head to the race start. When we arrived the first thing I spotted was the group of Kangaroo's that were all just casually lounging under the trees watching us with amusement.
Look at all those walkers! It took a full 500m for us to pull away and settle to our own spots. I settled into a pace I felt happy with. Sarah came up along side me and walked with me for about 1km but then she slowly pulled away and I slowed to my pace that I would hold at for most of the race. While I am relatively fit, 16km is a big ask when you have only been doing 8km and the odd 10km. I was starting to really feel the ups and downs on the course and it was only 5km. My back was pulling and just not freeing up at all. I had expected that and just figured to hang in there and keep one foot infront of the other.
I was pleased to see my form was not as bad as I felt I looked.......I was just lacking power! My main goal in coming down to this event was to finish and to finish under 1:40 ........ for a while there I was looking at a good 1:38 but the last 3km were to be the undoing of me. I had taken a gel at 8km but no water to help wash it down as I had no idea where the drink stations were and twice I nearly went the wrong way. At 12km I suddenly felt very sick...I really thought I was going to throw and started dry retching as I was walking. My stomach went into knots and I got a hit of gastro distress. This was not good. My pace dropped dramatically and where I was on target for a 1:38 - I was now looking like I was not going to hit my goal either. About 800m from the finish we had to walk 300m over grass..........this part was AWFUL, its was long, lumpy and full of pot holes. It was the toughest part of the whole race!!!
You have NO idea how good this felt. I was amazed my body had held together. My finish time was 1:39:46 ...... I just scrapped under my goal by the skin of my teeth.
It was great to watch all the other races and cheer on the qld walkers. It was a great weekend all round. That night we went out to the presentations where I got a Silver and Liz got a Bronze. I must say I was surprised at how well my body felt after the race (and the following day too)
16km data
The alarm goes off at 6am and I gingerly step my feet out of my nice warm bed. BRRRRR its really cold! 0 degs - with nervous chatter we all go about our routines in getting ready for a race and head to the race start. When we arrived the first thing I spotted was the group of Kangaroo's that were all just casually lounging under the trees watching us with amusement.
This is a huge meet with many age grades and distances. The most prominent event was the 20 and 10 mile. These two races started at 8am. It was a great feeling lining up on the start line beside Olympian Jared Tallent and top Australian walkers like Chris, Tanya, Bek and lauren. Not very often I get the chance to even see them walk let alone say I walked with them (even if only a couple of steps)
You have NO idea how good this felt. I was amazed my body had held together. My finish time was 1:39:46 ...... I just scrapped under my goal by the skin of my teeth.
It was great to watch all the other races and cheer on the qld walkers. It was a great weekend all round. That night we went out to the presentations where I got a Silver and Liz got a Bronze. I must say I was surprised at how well my body felt after the race (and the following day too)
Thursday, June 05, 2014
8km and new watch
My watch arrived today, so I charged it up at work and then during my lunch break - set it up so it was ready to take for a walk tonight.
It was so easy to set up and my first find was how light it is. Plus the touch screen is very responsive and easy to work through.
I met up with Paul, Deb and Kay at our usual spot on the Broadbeach walkway. My watch found satellites quick and we were ready to go in under 30secs. I was only going to tick along tonight and stretch my legs out. My back has been hurting since the chiro adjustment. Muscular pain not bone. I was very pleased to hear my watch chime off at the km mark exactly as it was marked out and it showed me my km time in large print. I didnt check to see if the pace was correct as I wasnt worried to much about that tonight.
On the last lap of the walk way both Paul and I has some gastro issues and had to do a sudden and urgent veer to the toilets - My stomach had been playing up all day as I am still adjusting to my new diet and still get some gastro distress in the afternoons. As I didnt start my walk back at the spot I had stopped. I had to walk a further 20m at the end to make it up for 8km. I have to say that I was very pleased with how the watch responded and the data it gave me. At the end of this walk it flashed and told me I had 4 new personal bests ..... fastest KM, fastest Mile, fastest 5km and longest walk. I am really looking forward to seeing this change as my training picks up again.
I am VERY pleased with my watch. I will look into buying the special heart strap that goes with it (Garmin only replaced my watch not the bundle) I just have to find somewhere that sells it.
total time for our 8km was an easy 55:54
8 km data
It was so easy to set up and my first find was how light it is. Plus the touch screen is very responsive and easy to work through.
I met up with Paul, Deb and Kay at our usual spot on the Broadbeach walkway. My watch found satellites quick and we were ready to go in under 30secs. I was only going to tick along tonight and stretch my legs out. My back has been hurting since the chiro adjustment. Muscular pain not bone. I was very pleased to hear my watch chime off at the km mark exactly as it was marked out and it showed me my km time in large print. I didnt check to see if the pace was correct as I wasnt worried to much about that tonight.
On the last lap of the walk way both Paul and I has some gastro issues and had to do a sudden and urgent veer to the toilets - My stomach had been playing up all day as I am still adjusting to my new diet and still get some gastro distress in the afternoons. As I didnt start my walk back at the spot I had stopped. I had to walk a further 20m at the end to make it up for 8km. I have to say that I was very pleased with how the watch responded and the data it gave me. At the end of this walk it flashed and told me I had 4 new personal bests ..... fastest KM, fastest Mile, fastest 5km and longest walk. I am really looking forward to seeing this change as my training picks up again.
I am VERY pleased with my watch. I will look into buying the special heart strap that goes with it (Garmin only replaced my watch not the bundle) I just have to find somewhere that sells it.
total time for our 8km was an easy 55:54
8 km data
Tuesday, June 03, 2014
My Week - so far
I am officially coachless. I will be training myself from here in. I think I have learned enough to get it right.
Sunday, I started the 30 day challenges with Shane. 25 squats, 20 sec Wall Squat etc etc .... Sunday my back was killing me so ended up just doing 5km on the treadmill. But that night my legs were really hurting. my adductors were so tight and sore I was struggling just standing up right.
Monday - Got my self into the chiro and was told that my arch on my right foot had collapsed causing my SI Joint to lock tight and stay tight. It took 2 goes to get it to crack and free up.....BOY did it crack. OUCH. So I really must address getting proper orthotics and soon.
I heard back from Garmin about my watch. They had found a fault and were going to send me back a new replacement of the same. So I called them and blow me down with a feather!!! they are happy to up grade me to the 620 at NO extra cost. Whoop Whoop.
Tuesday, My legs were still hurting and while I went to the track, after two laps I knew I couldnt do any sort of workout. Robyn had 5 of her juniors walking tonight and they were to do 500m's. We swapped that to 400m and I walked with them and helped them with arm technique. They are such a great bunch of kids, so enthusiastic and GREAT walkers. A lot of potential tallent coming through here.
We all did 6 x 400m most around the 2:46 per lap. My legs are still sore but not as bad. Hope to do 8km on Thursday.
one of our 400ms
Sunday, I started the 30 day challenges with Shane. 25 squats, 20 sec Wall Squat etc etc .... Sunday my back was killing me so ended up just doing 5km on the treadmill. But that night my legs were really hurting. my adductors were so tight and sore I was struggling just standing up right.
Monday - Got my self into the chiro and was told that my arch on my right foot had collapsed causing my SI Joint to lock tight and stay tight. It took 2 goes to get it to crack and free up.....BOY did it crack. OUCH. So I really must address getting proper orthotics and soon.
I heard back from Garmin about my watch. They had found a fault and were going to send me back a new replacement of the same. So I called them and blow me down with a feather!!! they are happy to up grade me to the 620 at NO extra cost. Whoop Whoop.
Tuesday, My legs were still hurting and while I went to the track, after two laps I knew I couldnt do any sort of workout. Robyn had 5 of her juniors walking tonight and they were to do 500m's. We swapped that to 400m and I walked with them and helped them with arm technique. They are such a great bunch of kids, so enthusiastic and GREAT walkers. A lot of potential tallent coming through here.
We all did 6 x 400m most around the 2:46 per lap. My legs are still sore but not as bad. Hope to do 8km on Thursday.
one of our 400ms
Thursday, May 29, 2014
8km - blasted SI joint and stupid Garmin
today I sent my Garmin 610 back - I can only hope they let me upgrade but I fear they will send me a new 610 or worse......just refurbish my old one and send it back.
So for today's walk I fired up my old Garmin 305. It felt like wearing a brick on my arm. I had forgot how big it was. But for how the walk went - I shouldn't have bothered.
I was walking by myself tonight so I thought I might go a bit quicker and get a good fast 8km out......errrmmm I think my body didnt get that memo! From the start of the walk I could hardly get my right leg out in front of me due to pain and stiffness in my right SI joint (well kinda between the joint and my spin) It took about a km to setttle and allow me to stretch out a little. But with it hurting I was unable to drop my hip and get the hips moving forward. ..... instant brakes basically.
I cant remember how I have this older watch set up and so my pace just didnt seem right. I really felt like I was walking at 6:10 pace..... so my first km chirped at 6:38 ................WHAT THE HELL????
So I tried harder and felt that I had gotten faster...........but I just didn't, couldn't, it hurt and I had nothing...ZIP NADA!!!! grrrrrrr
But it was nice to come home and have shane surprise me by taking me out to the opening of Malificent.... that made my day.
so 8km in 52.37
8km data here
So for today's walk I fired up my old Garmin 305. It felt like wearing a brick on my arm. I had forgot how big it was. But for how the walk went - I shouldn't have bothered.
I was walking by myself tonight so I thought I might go a bit quicker and get a good fast 8km out......errrmmm I think my body didnt get that memo! From the start of the walk I could hardly get my right leg out in front of me due to pain and stiffness in my right SI joint (well kinda between the joint and my spin) It took about a km to setttle and allow me to stretch out a little. But with it hurting I was unable to drop my hip and get the hips moving forward. ..... instant brakes basically.
I cant remember how I have this older watch set up and so my pace just didnt seem right. I really felt like I was walking at 6:10 pace..... so my first km chirped at 6:38 ................WHAT THE HELL????
So I tried harder and felt that I had gotten faster...........but I just didn't, couldn't, it hurt and I had nothing...ZIP NADA!!!! grrrrrrr
But it was nice to come home and have shane surprise me by taking me out to the opening of Malificent.... that made my day.
so 8km in 52.37
8km data here
Sunday, May 25, 2014
an ugly easy 12 km
UGH!
Yeah that describes this walk well.
I woke up today and hurt, just hurt all over. My abs, my hips, my glutes, my back and my hammy's just ached. Not really sure why, as I only did a very easy 8km on Thursday. I did do some exercises on Saturday but nothing that I thought was too strenuous.
So I am very glad I had made the decision to not race today.
I started out and took my first km easy to warm up and get things loosened and moving. I was having doubts I would even make 12 km but I was prepared to give it a shot as I have 16 km to do in a couple of weeks. Each km ticked over and while the pain and aches didnt go away they didnt get worse. I was able to tick along at a comfortable pace around 6:20ish. By 8km I was starting to get tired and very sore. I just feel weak in my right hip - as if it will just give out.
I got back onto the walkway at 10km (1:03) and I figured what the hell......this will be the worst pace I can do in the 16km race and if thats what it takes for me to just get round then so be it.
I did make it to 12km in a slow time of 1:16:16 ...... and yes ... I HURT!.
12 km data
This will also be my last week with my Coach. I have decided to take a break from coaching and just coach myself for a while. It will take the pressure off me and I can walk as I feel I can and to what pace I feel I can. I feel I will heal doing this.
Yeah that describes this walk well.
I woke up today and hurt, just hurt all over. My abs, my hips, my glutes, my back and my hammy's just ached. Not really sure why, as I only did a very easy 8km on Thursday. I did do some exercises on Saturday but nothing that I thought was too strenuous.
So I am very glad I had made the decision to not race today.
I started out and took my first km easy to warm up and get things loosened and moving. I was having doubts I would even make 12 km but I was prepared to give it a shot as I have 16 km to do in a couple of weeks. Each km ticked over and while the pain and aches didnt go away they didnt get worse. I was able to tick along at a comfortable pace around 6:20ish. By 8km I was starting to get tired and very sore. I just feel weak in my right hip - as if it will just give out.
I got back onto the walkway at 10km (1:03) and I figured what the hell......this will be the worst pace I can do in the 16km race and if thats what it takes for me to just get round then so be it.
I did make it to 12km in a slow time of 1:16:16 ...... and yes ... I HURT!.
12 km data
This will also be my last week with my Coach. I have decided to take a break from coaching and just coach myself for a while. It will take the pressure off me and I can walk as I feel I can and to what pace I feel I can. I feel I will heal doing this.
Tuesday, May 20, 2014
6 x 500m repeats
Over the last couple of days I have been doing some glute stretches to try to get some movement into my hips.
Today I have eaten soley gluten free foods but for some reason about 20mins after eating my lunch my stomach started to REALLY hurt. From that point it just continued to hurt all the way through my whole tummy. When I got to the track I was bloated and very sore.
I warmed up for one lap only which I know is not enough. But I was planning on doing a gentle 2km and then some 500 m speeds ..... Everyone at the track was doing 500m only.....so I thought I would jump in with them.
I figured so long as I dont push 100% and control my speed I would be ok and I had already decided I would walk within my pain barriers. The first 500m I was stiff and tight and just felt really OFF. I was trying to hard to do all the "right" things...tuck this, plant foot here, push this - and all the walk my hip hurt.
So as we walked down to start our next 500m I decided that I would just WALK.....walk the way my body wants to do. If it means I am not as tucked or my feet cross again so be it. The next 500m I felt GREAT....I was smooth and strong and faster. Everyone commented on how different I looked. Still no hip moving but my arms were down, my stride had lengthened and I just looked more relaxed and still only at about 80% effort.
I continued doing this for the rest of our 500's and felt strong the whole time. Only once did my hip twinge me. It was so nice to just relax and not worry about my time, my style or anything.
My 500's are here
2.43
2.40
2.41
2.40
2.41
2.45
and my MAX heart rate was only 167 - I am really pleased.
Sunday, May 18, 2014
10km that become a 5km Club Race
Hindsight is always 20/20 isn't it.
Its been a crazy week. With me having a Colonoscopy and Gastroscopy on Thursday - I have not trained for days. Friday and Saturday saw me with deep sharp pains in my bowel which I think was remnant pain from the procedure. Add to that the pain in my Hip/Glute Med/Lower back - I was not in good shape at all. In truth - I should have stayed home.
But nope, instead I am lining up with the others thinking about how my coach wants me to try for 58 mins. I knew that there was little chance of that happening with how my hip was feeling...but I was prepared to try. Canberra is only 3 weeks away and I am really freaking out about it. I should never have brought the tickets and agreed to go. But its done now.
So we all started out together - there was a 1km race, 2km, 3km, 5km and 10km happening at the same time. I just couldnt power up right from the start. I had zero hip movement and the harder I tried to get some movement in my hips (forward and backward motion) the more it hurt and become tighter. Dave was being really helpful and calling out tips to help me (he was later to explain to me how short my stride really was) I tried really hard to lenghten my stride but I just cant get my hips to move. Plus with the wider foot placement I just cant get my hips round.
At 4km I KNEW I was done and that if I try to push through I would be a cripple for the next two days. So I called out and said I was finishing. I had caught and passed Shane and now had my sights on Micky's back. She was about 20 m ahead of me and I was really going to try to catch her and I nearly did. Crossing the line in 29:04 - but sadly I am a DNF in the official results as I had entered the 10km not the 5km.
It was great to have a chat to Dave about technique and training styles - I appreciate his wisdom and I will be making some changes. This is the 5th time I have been out with the same injury and each time I take a break I manage to heal up but as soon as I start to load up in training it goes again. I am over it and really need to stop over thinking and over analyzing things.
I am very nervous about the up coming 16km walk in Canberra....VERY ... I guess I just need to be kind to myself and not beat myself up if things dont go to plan.
5km data
Its been a crazy week. With me having a Colonoscopy and Gastroscopy on Thursday - I have not trained for days. Friday and Saturday saw me with deep sharp pains in my bowel which I think was remnant pain from the procedure. Add to that the pain in my Hip/Glute Med/Lower back - I was not in good shape at all. In truth - I should have stayed home.
But nope, instead I am lining up with the others thinking about how my coach wants me to try for 58 mins. I knew that there was little chance of that happening with how my hip was feeling...but I was prepared to try. Canberra is only 3 weeks away and I am really freaking out about it. I should never have brought the tickets and agreed to go. But its done now.
So we all started out together - there was a 1km race, 2km, 3km, 5km and 10km happening at the same time. I just couldnt power up right from the start. I had zero hip movement and the harder I tried to get some movement in my hips (forward and backward motion) the more it hurt and become tighter. Dave was being really helpful and calling out tips to help me (he was later to explain to me how short my stride really was) I tried really hard to lenghten my stride but I just cant get my hips to move. Plus with the wider foot placement I just cant get my hips round.
At 4km I KNEW I was done and that if I try to push through I would be a cripple for the next two days. So I called out and said I was finishing. I had caught and passed Shane and now had my sights on Micky's back. She was about 20 m ahead of me and I was really going to try to catch her and I nearly did. Crossing the line in 29:04 - but sadly I am a DNF in the official results as I had entered the 10km not the 5km.
It was great to have a chat to Dave about technique and training styles - I appreciate his wisdom and I will be making some changes. This is the 5th time I have been out with the same injury and each time I take a break I manage to heal up but as soon as I start to load up in training it goes again. I am over it and really need to stop over thinking and over analyzing things.
I am very nervous about the up coming 16km walk in Canberra....VERY ... I guess I just need to be kind to myself and not beat myself up if things dont go to plan.
5km data
Sunday, May 11, 2014
8km Mothers Day Classic
Sorry its been a bit quite on here. I have had a head cold for the last week and so no training for me. Just lots of nose blowing and coughing. I am 80% better now but I have kindly shared my bugs with my hubby and he ended up pretty sick.
We had both planned to enter this but he was way to sick to attempt it. So he dropped me down and I met up with Paul, Deb, Kay, Bob and their family.
We all hung out and then wandered over to the start line. Before we knew it we were off. I broke away pretty quick and tried to get some clear area. I had swapped out of the walk section and into the run section so I had a lot of people around me. About one km into the race Pauls daughter Emily caught up to me, she had a good pace on and so I pushed a little harder to keep up with her. I was so pleased she stayed near me for pretty much all of the race. She would make a fantastic training partner for me :)
About 4km and my hip was burning and sore but a change in technique and I managed to alleviate that. At 6km I told Emily to make a break for it and so she picked up her pace and slowly pulled away from me. I had hoped to hold on to her but I was tired and the effects of being sick for a week.
my time was 46:06 and I am very happy with that. My watch has it measuring 7.91km....so it prob was a little short.
8km data
We had both planned to enter this but he was way to sick to attempt it. So he dropped me down and I met up with Paul, Deb, Kay, Bob and their family.
We all hung out and then wandered over to the start line. Before we knew it we were off. I broke away pretty quick and tried to get some clear area. I had swapped out of the walk section and into the run section so I had a lot of people around me. About one km into the race Pauls daughter Emily caught up to me, she had a good pace on and so I pushed a little harder to keep up with her. I was so pleased she stayed near me for pretty much all of the race. She would make a fantastic training partner for me :)
About 4km and my hip was burning and sore but a change in technique and I managed to alleviate that. At 6km I told Emily to make a break for it and so she picked up her pace and slowly pulled away from me. I had hoped to hold on to her but I was tired and the effects of being sick for a week.
my time was 46:06 and I am very happy with that. My watch has it measuring 7.91km....so it prob was a little short.
8km data
Thursday, May 01, 2014
8km Treadmill with 3 x 500m bursts at 6min pace
Track ended up being cancelled and so I thought I could walk with Paul along the walkway, but he was feeling the effects of walking last night. By the time I finished up with work I was running late so my option was treadmill. Its raining and dark..so not the best mix for the walk way on my own.
My hip and back had been aching during the day and I was not sure how I would go. My bigger problem was to be my stomach. As I have to eat my old diet so that I react to Gluten ... I am reacting! Today a Pasta Cuppa Soup nearly brought me to my knees.
I got home and quickly changed.....lucky for me the treadmil was free tonight. I mucked up the first km as I forgot that my foot pod is not sync with my watch now....so I pushed lap at 1.08
I did my 500m bursts at 6:00min pace at 2.5km, 4.5 km and 6.5 km.
My hip and back actually felt ok though the walk...but my stomach was not. Half way through I was in pain...I really started thinking I would stop.....I really didnt want to when my body was feeling ok.
I did make it though to the 8km and my time was 50:07
8km
My hip and back had been aching during the day and I was not sure how I would go. My bigger problem was to be my stomach. As I have to eat my old diet so that I react to Gluten ... I am reacting! Today a Pasta Cuppa Soup nearly brought me to my knees.
I got home and quickly changed.....lucky for me the treadmil was free tonight. I mucked up the first km as I forgot that my foot pod is not sync with my watch now....so I pushed lap at 1.08
I did my 500m bursts at 6:00min pace at 2.5km, 4.5 km and 6.5 km.
My hip and back actually felt ok though the walk...but my stomach was not. Half way through I was in pain...I really started thinking I would stop.....I really didnt want to when my body was feeling ok.
I did make it though to the 8km and my time was 50:07
8km
Tuesday, April 29, 2014
6km Fartlek - Feeling Good
I decided to swap around my walks this week.
So instead of doing an 8km tonight I opted for the 6km fartlek instead as I was heading to the track it was easier to do the fartlek. That way if no one is going on thrus I can still do my 8km on the walkway as Kay and Paul are walking on Weds.
My right hamstring has been tight and tender. Right in the centre of the hamstring - not sure if it was just soreness from use on Sundays walk or if I had twinged it alittle. Either way I was going to listen to my body and do what I felt I could.
I warmed up with Paul and Kay and as I was going around my hamstring did start to feel a little better. The others were all doing 200 & 300 repeats so it was going to be good for me to have them out on the track. I started out for my first km and felt smooth and strong but I didnt push too hard - just keeping feel for my leg and hip. 5:33 for my first km and I am ok with that. Now to see how I hold up with the fast and mediums. I was feeling pretty good and nothing was hurting - a little twinge here and there. I had a couple of slow recoveries but mostly they were pretty close to 3.02 each round. My hammy did start to ache a little towards the end but it was stomach that slowed me the most. Now that I am back eating a mix of my old diet and new diet.....I have to get my body to react to the gluten - and it is!!! That old pain was back and the awful fatigue is creeping back in. I just hope that I get this test done and soon.
total time was 34:50 VERY happy with that.
lap splits here
So instead of doing an 8km tonight I opted for the 6km fartlek instead as I was heading to the track it was easier to do the fartlek. That way if no one is going on thrus I can still do my 8km on the walkway as Kay and Paul are walking on Weds.
My right hamstring has been tight and tender. Right in the centre of the hamstring - not sure if it was just soreness from use on Sundays walk or if I had twinged it alittle. Either way I was going to listen to my body and do what I felt I could.
I warmed up with Paul and Kay and as I was going around my hamstring did start to feel a little better. The others were all doing 200 & 300 repeats so it was going to be good for me to have them out on the track. I started out for my first km and felt smooth and strong but I didnt push too hard - just keeping feel for my leg and hip. 5:33 for my first km and I am ok with that. Now to see how I hold up with the fast and mediums. I was feeling pretty good and nothing was hurting - a little twinge here and there. I had a couple of slow recoveries but mostly they were pretty close to 3.02 each round. My hammy did start to ache a little towards the end but it was stomach that slowed me the most. Now that I am back eating a mix of my old diet and new diet.....I have to get my body to react to the gluten - and it is!!! That old pain was back and the awful fatigue is creeping back in. I just hope that I get this test done and soon.
total time was 34:50 VERY happy with that.
lap splits here
Sunday, April 27, 2014
10km Club Walk - Kalinga Park
Its a 5am start for me. Meeting everyone at Movie World to car pool into Brisbane for our first Club Walk. Its the start of our road walk session plus its also sign on day.
My body wasnt feeling to bad today. I must admit to feeling a bit off but thats just from the food I am eating. I am really not enjoying being able to eat normally again..... but I have to so that when they do the scopes and biopsy it will show up the reaction to gluten etc. So I will probably be a little crabby and off for the next couple of weeks.
I had hoped to get a 60mins today. Jim and I talked about aiming for 6min kms for Canberra, as its a hilly course it will mean trying to pick up the pace on the flat so that each km avgs out to 6min. I started this race conservatively ... I didnt want to go all out and blow up too soon. I tried hard to stick to a set pace and keep to 5:45 kms but that only lasted for the first two km. I was having trouble keeping the power on. While nothing was hurting, I wasnt feeling fast either. I had Dave Smith on the sidelines helping to keep me focused and telling me to use my arms more......(great tip - forget you have a forearm and hand.... use your upper arm to drive up and back - it works) This would help me to drop my shoulders and drive through more plus give me a better twist through my hips....but I tired very quickly and so would do this in bursts.
By about 6km (my slowest km at 6:00min) I could feel I was getting tired and losing concentration so I started watching the clock and I quickly worked out that if I can stay on pace or pick it up ... that I had a high 58min time...........that was all I needed and I really drove the last 3 km home.
I finished the 10km in 58:31 - I was rapt .... totally rapt!!!!
10 data
My body wasnt feeling to bad today. I must admit to feeling a bit off but thats just from the food I am eating. I am really not enjoying being able to eat normally again..... but I have to so that when they do the scopes and biopsy it will show up the reaction to gluten etc. So I will probably be a little crabby and off for the next couple of weeks.
I had hoped to get a 60mins today. Jim and I talked about aiming for 6min kms for Canberra, as its a hilly course it will mean trying to pick up the pace on the flat so that each km avgs out to 6min. I started this race conservatively ... I didnt want to go all out and blow up too soon. I tried hard to stick to a set pace and keep to 5:45 kms but that only lasted for the first two km. I was having trouble keeping the power on. While nothing was hurting, I wasnt feeling fast either. I had Dave Smith on the sidelines helping to keep me focused and telling me to use my arms more......(great tip - forget you have a forearm and hand.... use your upper arm to drive up and back - it works) This would help me to drop my shoulders and drive through more plus give me a better twist through my hips....but I tired very quickly and so would do this in bursts.
By about 6km (my slowest km at 6:00min) I could feel I was getting tired and losing concentration so I started watching the clock and I quickly worked out that if I can stay on pace or pick it up ... that I had a high 58min time...........that was all I needed and I really drove the last 3 km home.
I finished the 10km in 58:31 - I was rapt .... totally rapt!!!!
10 data
Saturday, April 19, 2014
10km Kickdown attempt
Today I brought some new shoes (actually two pair of the same - one for training and one for racing), new inserts, some new nike shorts and a crop top.
I was not sure how far I would walk today as in new shoes you can never be sure how far you will get. I went out with 8km in mind. I know Jim wanted me to do a kick down today...its been along time since I have done one and so straight away my pace was too quick. I had just started out at a nice easy pace but it was still a touch to quick for a kick down start. But I figured I can keep building on it and just try to pick up the pace as I go.
First up - Just a wee shout out to all the IGNORANT people that were walking along the walkway today. Whats up with people crossing the walkpath and NOT looking up or left or right....just wandering straight off from the beach and directly in front of you. I physically had to jump over an empty pushchair today and dodge children on bikes and parents texting. GRRRRR
Back on track - I was feeling pretty good. My shoes were feeling GREAT. The heel is alot softer and slightly spungy but it meant no impact pain anywhere so I am happy with that. Toes feel good, no rubbing! another plus.
About 7km I was getting some of that odd burning pain in the side of my hip/thigh. I think its where the ITB joins with the Glute Med etc. I am going to go back to the dr and run over a few things with him. I may need another cort injection in a different area. But will see what a CT scan shows of my back etc.
I decided to try to make the last two km faster so that it did end as a kick down and I did succeed in that.
I was not sure how far I would walk today as in new shoes you can never be sure how far you will get. I went out with 8km in mind. I know Jim wanted me to do a kick down today...its been along time since I have done one and so straight away my pace was too quick. I had just started out at a nice easy pace but it was still a touch to quick for a kick down start. But I figured I can keep building on it and just try to pick up the pace as I go.
First up - Just a wee shout out to all the IGNORANT people that were walking along the walkway today. Whats up with people crossing the walkpath and NOT looking up or left or right....just wandering straight off from the beach and directly in front of you. I physically had to jump over an empty pushchair today and dodge children on bikes and parents texting. GRRRRR
Back on track - I was feeling pretty good. My shoes were feeling GREAT. The heel is alot softer and slightly spungy but it meant no impact pain anywhere so I am happy with that. Toes feel good, no rubbing! another plus.
About 7km I was getting some of that odd burning pain in the side of my hip/thigh. I think its where the ITB joins with the Glute Med etc. I am going to go back to the dr and run over a few things with him. I may need another cort injection in a different area. But will see what a CT scan shows of my back etc.
I decided to try to make the last two km faster so that it did end as a kick down and I did succeed in that.
new shoes - Adidas lite arrow
new Nike Shorts
Total time for 10 km was 1:01:03 avg heart rate 150 (my last two kms were both under 6min km pace) yaya
Sunday, April 13, 2014
14km Hedges Ave - Testing the body
I am nervous. To me this seemed like such a long walk to start out with and I would have felt happier with an 8m but my coach has given me 13km and said to see how you go.
I had my cortisone injection on Thursday and the Dr did say it can take up to a week to feel any effect from it. It has taken until this morning to finally stop aching in the glute but the side of my thigh/hip is still sore. This is the area where I have little bony spurs on the surface of my hip and its something I have to be mindful of.
I got up and decided to just get out there and do it before I change my mind. It was much cooler today at 24 degs and overcast. At first I felt GREAT. Most noticeably was the no pain my glute at all but by 6km I was getting a burning sensation in my hip - nothing bad but noticeable.
By 8km I was getting achy in the hip and lower back - more so in the back and so I adjusted how I was walking to try and alleviate it. Which it did for a short while and it was something I had to work hard on constantly.
I had decided to walk out and up hedges ave for 5km...turn back to the walkway and then turn again at the top of the walk way to complete the last bit. I hate odd numbers and so doing 13km was going to be a pain so I had already decided that if I felt ok that when I turned back on the walkway as its 2km long..... that I would end up doing the down and back for 4km.
I was starting to slow a little. I was getting tired and lots of little niggles were bugging me. I am so paranoid that i will end up really hurt that I over feel niggles...but I also not want to ignore them either.
total time for the walk today was 1.27.24 for an avg of 6.14 per km - now to see how I recover as I have a 5km fartlek up on Tuesday.
I had my cortisone injection on Thursday and the Dr did say it can take up to a week to feel any effect from it. It has taken until this morning to finally stop aching in the glute but the side of my thigh/hip is still sore. This is the area where I have little bony spurs on the surface of my hip and its something I have to be mindful of.
I got up and decided to just get out there and do it before I change my mind. It was much cooler today at 24 degs and overcast. At first I felt GREAT. Most noticeably was the no pain my glute at all but by 6km I was getting a burning sensation in my hip - nothing bad but noticeable.
By 8km I was getting achy in the hip and lower back - more so in the back and so I adjusted how I was walking to try and alleviate it. Which it did for a short while and it was something I had to work hard on constantly.
I had decided to walk out and up hedges ave for 5km...turn back to the walkway and then turn again at the top of the walk way to complete the last bit. I hate odd numbers and so doing 13km was going to be a pain so I had already decided that if I felt ok that when I turned back on the walkway as its 2km long..... that I would end up doing the down and back for 4km.
I was starting to slow a little. I was getting tired and lots of little niggles were bugging me. I am so paranoid that i will end up really hurt that I over feel niggles...but I also not want to ignore them either.
total time for the walk today was 1.27.24 for an avg of 6.14 per km - now to see how I recover as I have a 5km fartlek up on Tuesday.
Wednesday, April 09, 2014
5km on treadmill - Injection tomorrow...
I have had some pain in the centre base of my foot and after being screened at a chiropractor service he pointed out that I had an aggravated planter fistiator...I cant spell it but I do know that its something I VERY much want to avoid. So I have taken the tape out of my shoes that was put in a week ago and tonight I needed to walk.
I got home and it was dark already so I went down and used the treadmill. It was just so nice to tick along happily on that tonight. I was a bit tight and achy in the SI joint area....I am now learning that it may not actually be SI joint problems but the muscles around it. I go into tomorrow for a Cortisone Injection into my hip. My Dr is very sure that once I get this...the SI pain will go away as he feels the tendinitis in the bursa is pulling and causing all the back pain. I have my fingers crossed for this as I very much need to be pain free.
I am doing well with the Gluten free diet. Going Fructose Free is slightly more daunting and one I have not yet stepped up to. I know that once I get my appointment for all the scopes that I need to go back to my old diet....so I think I will wait till the scopes are done and see what the results are from that.
I will let you all know how I go tomorrow after this injection. I am so very hopeful it will help.
5km treadmill
I got home and it was dark already so I went down and used the treadmill. It was just so nice to tick along happily on that tonight. I was a bit tight and achy in the SI joint area....I am now learning that it may not actually be SI joint problems but the muscles around it. I go into tomorrow for a Cortisone Injection into my hip. My Dr is very sure that once I get this...the SI pain will go away as he feels the tendinitis in the bursa is pulling and causing all the back pain. I have my fingers crossed for this as I very much need to be pain free.
I am doing well with the Gluten free diet. Going Fructose Free is slightly more daunting and one I have not yet stepped up to. I know that once I get my appointment for all the scopes that I need to go back to my old diet....so I think I will wait till the scopes are done and see what the results are from that.
I will let you all know how I go tomorrow after this injection. I am so very hopeful it will help.
5km treadmill
Friday, April 04, 2014
A diagnosis ......... but is it?
Trochanteric Bursitis and Tendinopathy in the Glute Medius.
Trochanteric bursitis is inflammation of the bursa (a small, cushioning sac located where tendons pass over areas of bone around the joints), which lies over the prominent bone on the side of your hip (femur).
The trochanteric bursa may be inflamed by a group of muscles or tendons rubbing over the bursa and causing friction against the thigh bone and can also be a case of gradual onset via a repetitive trauma to the bursa from such activities as running (with poor muscles control or technique), walking into fatigue.
So to fix this........... well strengthen the hip/core/glutes and correct any bio mechanical faults.
So I am now to get a Corticosteroid Injection into the Bursa... then starts the strength exercises for the hip which MUST be done. I can still train but only to what doesn't hurt. I may be faced with a very expensive out lay for some orthotics but for now... I will try the injection and exercises.
Now for the Tendionopathy in the Glute....GT for short ...
GT typically presents as pain over the greater trochanter (the bony lump felt at the side of your hip). symptoms may spread into the outside of the thigh and knee. It is commonly misdiagnosed as hip joint pathology,ITBS, sciatica or as being referred from the lumbar spine. This tendon is compressed by the Iliotibial Band (ITB) when the hip is adducted (which happens when the leg moves in towards the other leg). This compression can be increased if combined with flexion or external rotation of the hip.
So If you have GT it's likely that your symptoms will include pain with crossing your legs and with climbing stairs or hills, even just with single leg balance if your pelvic control is poor. Each case is different though and in milder cases these may be fairly pain free. For runners it's likely to painful during the impact phase of running when your foot strikes the floor and your body weight moves over the foot.
One other key characteristic with GMT is pain in sidelying. Unfortunately it can be painful on either side making sleep very difficult. The issue is if you lie on your painful side there is likely to be some direct compression of the gluteal tendons. If you lie on your good side the bad leg is upper most and often falls into adduction and flexion. Considering we spend some hours sleeping this can be a significant source of aggravation for the tendon.
So fingers crossed...once we get the injection in the bursa this too will settle...I will need to find some very soft topper pad to put on my side of the bed to try and add more cushion so that if I lay on that side in my sleep it wont compress the muscle/tendon as much.
So thats it in a simple nutshell. The dr said that I con continue to train but to be guided by pain. I need to figure out a series of exercises to do so that I can strengthn the hip and glute. If I can do this I may not need the orthotics. This injury keeps on reoccuring so I also need to figure out why it keeps coming back....is it when my training becomes more intense...extra speed work or longer distance??? this does seem to be the pattern and while I could manage that a couple of years ago....I cant now.
NO CROSSING LEGS while sitting. I need this to be written everywhere!!!!!!
Trochanteric bursitis is inflammation of the bursa (a small, cushioning sac located where tendons pass over areas of bone around the joints), which lies over the prominent bone on the side of your hip (femur).
The trochanteric bursa may be inflamed by a group of muscles or tendons rubbing over the bursa and causing friction against the thigh bone and can also be a case of gradual onset via a repetitive trauma to the bursa from such activities as running (with poor muscles control or technique), walking into fatigue.
So to fix this........... well strengthen the hip/core/glutes and correct any bio mechanical faults.
So I am now to get a Corticosteroid Injection into the Bursa... then starts the strength exercises for the hip which MUST be done. I can still train but only to what doesn't hurt. I may be faced with a very expensive out lay for some orthotics but for now... I will try the injection and exercises.
Now for the Tendionopathy in the Glute....GT for short ...
GT typically presents as pain over the greater trochanter (the bony lump felt at the side of your hip). symptoms may spread into the outside of the thigh and knee. It is commonly misdiagnosed as hip joint pathology,ITBS, sciatica or as being referred from the lumbar spine. This tendon is compressed by the Iliotibial Band (ITB) when the hip is adducted (which happens when the leg moves in towards the other leg). This compression can be increased if combined with flexion or external rotation of the hip.
So If you have GT it's likely that your symptoms will include pain with crossing your legs and with climbing stairs or hills, even just with single leg balance if your pelvic control is poor. Each case is different though and in milder cases these may be fairly pain free. For runners it's likely to painful during the impact phase of running when your foot strikes the floor and your body weight moves over the foot.
One other key characteristic with GMT is pain in sidelying. Unfortunately it can be painful on either side making sleep very difficult. The issue is if you lie on your painful side there is likely to be some direct compression of the gluteal tendons. If you lie on your good side the bad leg is upper most and often falls into adduction and flexion. Considering we spend some hours sleeping this can be a significant source of aggravation for the tendon.
So fingers crossed...once we get the injection in the bursa this too will settle...I will need to find some very soft topper pad to put on my side of the bed to try and add more cushion so that if I lay on that side in my sleep it wont compress the muscle/tendon as much.
So thats it in a simple nutshell. The dr said that I con continue to train but to be guided by pain. I need to figure out a series of exercises to do so that I can strengthn the hip and glute. If I can do this I may not need the orthotics. This injury keeps on reoccuring so I also need to figure out why it keeps coming back....is it when my training becomes more intense...extra speed work or longer distance??? this does seem to be the pattern and while I could manage that a couple of years ago....I cant now.
NO CROSSING LEGS while sitting. I need this to be written everywhere!!!!!!
Wednesday, April 02, 2014
6km treadmill
Today I had to have time off work to go to a specialist appointment at the Hospital. So it meant working late to make up the time so I knew I was never going to make it to the track. I also spent all day moving boxes and lifting big cabinets around in our office while we tried to totally rearrange the office....so by the end of the day my back was really sore and so was my hip.
Best I could do was zip downstairs and jump on the treadmill. Once I got going my SI joint freed up and I could walk. I kept a close eye on my form and made sure I was landing to the outer of my feet and bringing my knee through straight. By 4km my hip was hurting again. Right on the very out side of the hip - Bursa area. Hmmmm
By 5km my ankles were hurting along with my arches in my feet. Jim had warned me that this would happen but it still doesnt feel any better when it happens. I have put tape along the bottom of my right insert as Jim wants to lift my right foot a little to try and align my foot to my lower leg better. I still was able to slowly increase the speed of the treadmill so I felt like I got a good walk out.
6km in 37.03
6km data
NOTE: for those that have followed my journey and know of my stomach history - you will know that I have gone gluten free and have been so now for 4 weeks. I am thrilled to say that I have been 95% pain free with just the odd moment here and there. I had my appointment back with the specialist today and showed him my diary and he was very excited to see I had gone gluten free and that my results were so good. With this finding he is 90% sure that I have Celiac Disease and NOT IBS. So he has rung through to add biopsy's to my next lot of tests. He has now given me the FODMAP to follow and has asked that I also try Fructose Free as well......................This one is a little harder to follow...it is alot more limiting than just being gluten free - but I will try and see how I go.
Best I could do was zip downstairs and jump on the treadmill. Once I got going my SI joint freed up and I could walk. I kept a close eye on my form and made sure I was landing to the outer of my feet and bringing my knee through straight. By 4km my hip was hurting again. Right on the very out side of the hip - Bursa area. Hmmmm
By 5km my ankles were hurting along with my arches in my feet. Jim had warned me that this would happen but it still doesnt feel any better when it happens. I have put tape along the bottom of my right insert as Jim wants to lift my right foot a little to try and align my foot to my lower leg better. I still was able to slowly increase the speed of the treadmill so I felt like I got a good walk out.
6km in 37.03
6km data
NOTE: for those that have followed my journey and know of my stomach history - you will know that I have gone gluten free and have been so now for 4 weeks. I am thrilled to say that I have been 95% pain free with just the odd moment here and there. I had my appointment back with the specialist today and showed him my diary and he was very excited to see I had gone gluten free and that my results were so good. With this finding he is 90% sure that I have Celiac Disease and NOT IBS. So he has rung through to add biopsy's to my next lot of tests. He has now given me the FODMAP to follow and has asked that I also try Fructose Free as well......................This one is a little harder to follow...it is alot more limiting than just being gluten free - but I will try and see how I go.
Saturday, March 29, 2014
10km walk - slow but steady
I was meant to have an ultra sound scan on my Hip and Glute but when I got to the appointment on Friday...the girl had mucked it up and given me the wrong time. So its been changed to Weds 8am. I think they will find either Piriformus syndrom or scar tissue on my sciatic nerve.
So last night Jim suggested I sit on a hot wheat bag to see if the head will release the nerve. The test was going to be how I would feel today.
I got up and headed out for my 10km walk as planned. I felt a little stiff and sore in my lower back but nothing bad like I had earlier. My TFL on the other hand stung alot. I had decided that if it didnt settle after a couple of km I would call it quits. But it stayed the same for the whole walk. Didnt get worse or better....just an ache. No piriformus pain which is great.
Total time for the walk was 1:02:41 an avg pace of 6:16
An hour later as I have cooled down. My piriformus is still ok but my tfl is NOT happy. Hope they will see something in the scan and give me some answers.
10 km data
So last night Jim suggested I sit on a hot wheat bag to see if the head will release the nerve. The test was going to be how I would feel today.
I got up and headed out for my 10km walk as planned. I felt a little stiff and sore in my lower back but nothing bad like I had earlier. My TFL on the other hand stung alot. I had decided that if it didnt settle after a couple of km I would call it quits. But it stayed the same for the whole walk. Didnt get worse or better....just an ache. No piriformus pain which is great.
Total time for the walk was 1:02:41 an avg pace of 6:16
An hour later as I have cooled down. My piriformus is still ok but my tfl is NOT happy. Hope they will see something in the scan and give me some answers.
10 km data
Sunday, March 23, 2014
16km that become 9km due to glute pain
My right glute has been bugging me all night and all day. We have brought a small tens machine for use at home and so I used that last night, not sure if this will help but anything is better than nothing.
We spent the at Harbour Town, went to the movies and saw I, Frankenstein (totally FANTASTIC movie) and then wandered about shopping and buying some much need training socks. I got home at 4pm and so headed out to do the 16km on my program. I did quickly chat to my coach and told him my glute was sore, but he didnt seem to phased by it and told me to enjoy the walk. So I headed out but I did tell him that if it hurt I would be stopping.
The first km chirped off about 200m too soon. I didnt think my watch had found satellites so I think it used the foot pod ?? or it was just wonkey.... so my first km was actaully 6:15...NOT the 5:49 my watch says. But anyhow putting this aside I was actually feeling pretty good. Body was moving well and freely and I was actually feeling pretty smooth and fast. I was sitting on 6:10 per km pace and it was feeling easy. I opted again to do the walkway 4 x. I had even picked up a runner who was staying at my pace and just ticking along beside me ... so for a while I had company :) yaya. I turned at the 6km mark and had to dodge a kid on his bike - so I was kinda off foot so to speak and had to jump to the right and pretty much jump over the kid to save both him and me crashing. I carried on but by the time I had gone 500m my glute and tfl was hurting. Not aching but actually hurting. I finished my 7th km keeping the same pace but I felt I was kinda limping so I slowed for the 8th km and knew then I was not going to be able to do 16km..... So I race walked to home and stopped my watch when it chimed off at 9km.
So now its Ice and the Tens Machine plus the ball. I have a dr appointment tomorrow so I will get the dr to check out my glute as I am tired of this pain. I do know that every morning I wake up with such a sore back (our nice new bed has sunk after only a year and leaving us both with sore backs in the morning) So perhaps my back is out.
9km data
We spent the at Harbour Town, went to the movies and saw I, Frankenstein (totally FANTASTIC movie) and then wandered about shopping and buying some much need training socks. I got home at 4pm and so headed out to do the 16km on my program. I did quickly chat to my coach and told him my glute was sore, but he didnt seem to phased by it and told me to enjoy the walk. So I headed out but I did tell him that if it hurt I would be stopping.
The first km chirped off about 200m too soon. I didnt think my watch had found satellites so I think it used the foot pod ?? or it was just wonkey.... so my first km was actaully 6:15...NOT the 5:49 my watch says. But anyhow putting this aside I was actually feeling pretty good. Body was moving well and freely and I was actually feeling pretty smooth and fast. I was sitting on 6:10 per km pace and it was feeling easy. I opted again to do the walkway 4 x. I had even picked up a runner who was staying at my pace and just ticking along beside me ... so for a while I had company :) yaya. I turned at the 6km mark and had to dodge a kid on his bike - so I was kinda off foot so to speak and had to jump to the right and pretty much jump over the kid to save both him and me crashing. I carried on but by the time I had gone 500m my glute and tfl was hurting. Not aching but actually hurting. I finished my 7th km keeping the same pace but I felt I was kinda limping so I slowed for the 8th km and knew then I was not going to be able to do 16km..... So I race walked to home and stopped my watch when it chimed off at 9km.
So now its Ice and the Tens Machine plus the ball. I have a dr appointment tomorrow so I will get the dr to check out my glute as I am tired of this pain. I do know that every morning I wake up with such a sore back (our nice new bed has sunk after only a year and leaving us both with sore backs in the morning) So perhaps my back is out.
9km data
QLD Masters State Champs 5000m
Got to the track feeling bright and cheery :) Body was feeling pretty good for a change. Right glute was tight but I didnt think it would bother me too much. The weather was going to be the factor today......over cast with impending rain = 90% humidity and 27 degs. Sure enough it was VERY muggy and sticky. All of us just wished it would open up and rain.
We lined up but as we were about to start the electronic timer decided to stop so we were delayed for about 5 mins.....with out much fuss we lined up for the second time. I was #11 so out on the outside of the track.
Paul shot out front along with the Brisbane walker that had traveled out (he was also in Hobart) I decided to hold back a little and make sure I was holding good form and settle into my pace early. It didnt take me long to work out that I was not going to be super fast today. I felt like I was dragging a tyre around behind me. About 2km I passed Paul and tried to pursue the Brisbane walker but he was already too far ahead of me, although I did start to gain on him as he slowly succumbed to the humidity.
At about 4km my right glute and tfl started to annoy me ... not painful but tight and just leaving me feeling flat. I pushed hard on the last km. I had managed to totally bugger up my watch with my lap splits so I gave up on the watch in the end. I was very pleased to cross the line in 28:32 heart rate shot up to 190 but avg out at 160.
As usual the event was wonderfully run and it couldnt be done with out the awesome volunteers that come out to help. So a huge shout out to all those involved.
Wednesday, March 19, 2014
6km Fartlek
Its a stinking hot day with high humidity. We have a thunderstorm brewing so that always sends the temperature up.
I got to the track and it was about 30 degs with 86% humidity.... so you are sticky and uncomfortable before you even start. I warmed up for a couple of laps and stopped to get a drink. I started out and decided I wouldnt go all out on my first km as tonight I was to do a 6km fartlek....while only 1 km longer...I knew it would tire me and I wanted to put in a good effort over the whole walk.
I did have to stop breifly at 2km for a quick drink and then again at 4km to chat to Robyn. But over all the walk went well. I had some Glute Med pain...which is a first and it did niggle my tfl and itb band again. Jim thinks the SI joint is frozen again............I was going to do a quick visit to the chiro and check it out but I have broken my tooth during dinner and will need to remove my tooth and that will cost a fortune!!!
By the last couple of km's I was slowing down but I was still trying to be consistent. I do feel that going gluten free has been a huge help.
Total time was 35:19
I got to the track and it was about 30 degs with 86% humidity.... so you are sticky and uncomfortable before you even start. I warmed up for a couple of laps and stopped to get a drink. I started out and decided I wouldnt go all out on my first km as tonight I was to do a 6km fartlek....while only 1 km longer...I knew it would tire me and I wanted to put in a good effort over the whole walk.
I did have to stop breifly at 2km for a quick drink and then again at 4km to chat to Robyn. But over all the walk went well. I had some Glute Med pain...which is a first and it did niggle my tfl and itb band again. Jim thinks the SI joint is frozen again............I was going to do a quick visit to the chiro and check it out but I have broken my tooth during dinner and will need to remove my tooth and that will cost a fortune!!!
By the last couple of km's I was slowing down but I was still trying to be consistent. I do feel that going gluten free has been a huge help.
Total time was 35:19
| 1 | 5.39.4 |
| 2 | 5.54.3 |
| 3 | 5.53.1 |
| 4 | 5.55.5 |
| 5 | 6.00.3 |
| 6 | 5.56.3 |
Sunday, March 16, 2014
3000m masters club Race
Phew was I sore this morning. Infact I ached all night and was up and down trying to stretch out my right hip. I knew it was not a tear ... its just been well used but gosh it hurt.
I got to the track and did a couple of laps and was struggling to get my knee up to walk let alone drop my hip. But as I know that my race style is different to my training style (dont ask...I have NO idea why but it is) I joked with the others and said to Paul..I think you got this one mate...he just laughed at me.
Gun goes off and I dont know about other people but something clicks and the pain is gone and you just go. Paul headed out ahead of me and I sat back happy to sit behind him and figured if he keeps this pace up it will be a good walk for us both but about 200m he was slowing and I just stayed at my pace and passed him...... the whole race I kept waiting for him to come back as he often does, but today that was not to be. By 2km my hip was aching alot and I had slowed down.....only a couple of laps to go so I kept at it. I knew the time was not going to be flash but still, I wanted to race as it adds to the numbers.
Total time was 17:10 - slower than I had hoped but after doing 16km the day before and racing hard the weekend before...I was happy enough.
3000m data
I got to the track and did a couple of laps and was struggling to get my knee up to walk let alone drop my hip. But as I know that my race style is different to my training style (dont ask...I have NO idea why but it is) I joked with the others and said to Paul..I think you got this one mate...he just laughed at me.
Gun goes off and I dont know about other people but something clicks and the pain is gone and you just go. Paul headed out ahead of me and I sat back happy to sit behind him and figured if he keeps this pace up it will be a good walk for us both but about 200m he was slowing and I just stayed at my pace and passed him...... the whole race I kept waiting for him to come back as he often does, but today that was not to be. By 2km my hip was aching alot and I had slowed down.....only a couple of laps to go so I kept at it. I knew the time was not going to be flash but still, I wanted to race as it adds to the numbers.
Total time was 17:10 - slower than I had hoped but after doing 16km the day before and racing hard the weekend before...I was happy enough.
3000m data
Saturday, March 15, 2014
16km Walkway - Feeling great.
I am onto my 2nd week of being gluten free and I am really feeling the effects of this. I have more energy and feel awake all day. While I was not looking forward to my 16km due to boredom more than the actual walk. I get lonely during the long walks.
I had slept in so decided to head out later in the day. I set out at 4pm - the walk way was pretty busy and the weather was warm at 29degs. I got a bit of a shock to see my first km at 6mins and thoughs oppps best slow it down a little. So I eased back to what felt easy to me and continued on.
Its a 2km walkway so its 4 x to get the 16km...at 3km I had to zip off to the toilet for a quick pit stop, but after that I felt great and had NO tummy pain at all. I kept ticking along at what felt easy to me and I was not too bothered at what pace it was so I didnt check my watch, I just walked. I stopped at 10km to drink and then again at 12km to stretch as my hip flexor/tfl was starting to hurt. The stretch felt good but it did still annoy me and for the last 2km was actually really hurting. I was so pleased to see kay on her bike on my last 1km so she rode beside me as I finished the walk. I stopped my watch and had to do a double take and also check that I had done the correct kms. Wow that was pretty quick.
1:38:49 - avg km is 6.11 and avg heart rate was 158
16km data
I had slept in so decided to head out later in the day. I set out at 4pm - the walk way was pretty busy and the weather was warm at 29degs. I got a bit of a shock to see my first km at 6mins and thoughs oppps best slow it down a little. So I eased back to what felt easy to me and continued on.
Its a 2km walkway so its 4 x to get the 16km...at 3km I had to zip off to the toilet for a quick pit stop, but after that I felt great and had NO tummy pain at all. I kept ticking along at what felt easy to me and I was not too bothered at what pace it was so I didnt check my watch, I just walked. I stopped at 10km to drink and then again at 12km to stretch as my hip flexor/tfl was starting to hurt. The stretch felt good but it did still annoy me and for the last 2km was actually really hurting. I was so pleased to see kay on her bike on my last 1km so she rode beside me as I finished the walk. I stopped my watch and had to do a double take and also check that I had done the correct kms. Wow that was pretty quick.
1:38:49 - avg km is 6.11 and avg heart rate was 158
16km data
Tuesday, March 04, 2014
3km Fartlek and 6 x 200m - A Great Walk Today
I woke today and felt pretty stiff and sore from the treadmil the night before, but I was not too bothered as I knew I had all day to recover yet. I had sorted myself out with a proper gluten free breakfast and I am determined to give this a good go and see what difference if any it does for me. I must admit that an hour after eating lunch my stomach went into knots as it usually does but it was short lived and didnt continue for the rest of the day. So thats an improvement.
I warmed up with 3 laps today and had a good stretch before I started out. At first I was feeling a little tight but after the stretches I loosened up and felt ready to give it a good go. I did feel more energetic than I have for awhile. Perhaps the B12 injection? Perhaps the change of diet?
First km felt smooth and strong, I was breathing hard but not gasping. I eased into my recovery and kept a good solid pace going and quickly got my breathing under control again. I powered up for my next fast 500 and felt really good. I felt that I had a good stride and was placing my feet better. My right hammy was just starting to feel a touch tight but was not hurting. I tried to tuck under more and use my glutes and roll off my feet. I finished strong and felt an instant rush of confidence...I really needed this to have been a good walk and it was a GREAT walk.
1 km = 5.27.4
2 km = 2.59.1 + 2.45.1 = 5.44.2
3 km = 2.58.0 + 2.45.5 = 5.43.5
total time 16.55.1 avg heartrate 157
Next up was my 200's - coach said 5 but I did 6 to round off the distance to 5km.
I waited 3 mins and started out. I felt good on these. I was pushing hard and feeling strong. I was giving my self 90secs between each 200m but with people on the track I often waited for a few moments longer before starting. I was very pleased with my 200's and really enjoyed doing these.
59.7 59.7 59.2 57.7 57.2 57.3
OH Yeah....bring on hobart baby!!!!
3km fartlek + 6 x 200 data
I warmed up with 3 laps today and had a good stretch before I started out. At first I was feeling a little tight but after the stretches I loosened up and felt ready to give it a good go. I did feel more energetic than I have for awhile. Perhaps the B12 injection? Perhaps the change of diet?
First km felt smooth and strong, I was breathing hard but not gasping. I eased into my recovery and kept a good solid pace going and quickly got my breathing under control again. I powered up for my next fast 500 and felt really good. I felt that I had a good stride and was placing my feet better. My right hammy was just starting to feel a touch tight but was not hurting. I tried to tuck under more and use my glutes and roll off my feet. I finished strong and felt an instant rush of confidence...I really needed this to have been a good walk and it was a GREAT walk.
1 km = 5.27.4
2 km = 2.59.1 + 2.45.1 = 5.44.2
3 km = 2.58.0 + 2.45.5 = 5.43.5
total time 16.55.1 avg heartrate 157
Next up was my 200's - coach said 5 but I did 6 to round off the distance to 5km.
I waited 3 mins and started out. I felt good on these. I was pushing hard and feeling strong. I was giving my self 90secs between each 200m but with people on the track I often waited for a few moments longer before starting. I was very pleased with my 200's and really enjoyed doing these.
59.7 59.7 59.2 57.7 57.2 57.3
OH Yeah....bring on hobart baby!!!!
3km fartlek + 6 x 200 data
Monday, March 03, 2014
6km Treadmill
Boy have I been through the wringer this weekend. I have lost 2 days of my training at a most critical time. I suffer from irritable bowel syndrome and this weekend it REALLY flaired up. It left me curled up on the couch in agony. I was unable to stand upright so walking was not an option.
Today I was to see how I felt and do 6km but my stomach was still feeling very tender and I knew I was not going to be able to walk out on the road. So my option was the treadmill.
The walk felt easy - but it usually does on a treadmill. You push in your pace and then just go. I felt comfortable at the pace I first picked but at 3km decided to start to up it a little. Body was feeling good, no niggles in my hips or back - so that is GREAT. At 5km my stomach started to ache and slowly got sorer and sorer. As I knew it was only 500m to go I gritted my teeth and pushed through. It was not agony or sharp pains.......just a deep ache like a deep bruise.
I was pleased my legs felt nice and fresh so I am hopeful I will get a good walk done tomorrow at the track.
total time for 6km was 36:51 with avg heartrate of 147
I am really pleased to see that I have calibrated my foot pod correctly....tonight was the first time it has read and measured the same distance and the treadmill showed.
6km data
Today I was to see how I felt and do 6km but my stomach was still feeling very tender and I knew I was not going to be able to walk out on the road. So my option was the treadmill.
The walk felt easy - but it usually does on a treadmill. You push in your pace and then just go. I felt comfortable at the pace I first picked but at 3km decided to start to up it a little. Body was feeling good, no niggles in my hips or back - so that is GREAT. At 5km my stomach started to ache and slowly got sorer and sorer. As I knew it was only 500m to go I gritted my teeth and pushed through. It was not agony or sharp pains.......just a deep ache like a deep bruise.
I was pleased my legs felt nice and fresh so I am hopeful I will get a good walk done tomorrow at the track.
total time for 6km was 36:51 with avg heartrate of 147
I am really pleased to see that I have calibrated my foot pod correctly....tonight was the first time it has read and measured the same distance and the treadmill showed.
6km data
Thursday, February 27, 2014
8 x 400m
I was really keen to give the walk a good crack. I know I needed the speed work but was nervous of how my fitness would hold up. I also had my B12 injection last night...so keen to see if it helps.
While my stomach decided to go into knots after lunch I was still determined to put that aside and go hard. When I got to the track I was thrilled to see Jess Pickles there. It was just going to be Me, Katya and Jess which would be so awesome as they would both help push me. We all warmed up together and then had a good stretch session. It was decided that as I was doing 400m's - Jess and Katya would do 500's and chase me down.
First 400m and I went out way to fast trying hard to keep both girls at bay. I crossed just as they were about to pass me ... LOL .... 2:02 and I nearly folded myself in two I was gasping. 90 secs and I lined up again but it was too soon for the girls so they were going to wait for my next one.
Next few and we all started off at the same time but Jess would continue for 100m at the finish. It was so nice having her there zipping past me.
Me on the other hand.....I would make it to 200m in 1 min flat but by 300m I was struggling on keeping my legs turning over. I felt they just left my body and went to sleep. I would loose a good 8 secs in the second 200m which is terrible. My fitness is really lagging and I also have never been a sprinter!!!
I was pleased to say I got my 8 done but was totally dead by then. An hour later at home and my legs are hurting..... adductor's are so so sore! Will be an interesting couple of days.
2.02
2.07
2.05
2.08
2.08 (not 2.13 as on the watch as the lap button didnt work for 3 pushes)
2.09
2.08
2.08 (not 2.11 as lap didnt work so I hit stop)
max heart rate was 164 which is a good sign.
8 x 400m
While my stomach decided to go into knots after lunch I was still determined to put that aside and go hard. When I got to the track I was thrilled to see Jess Pickles there. It was just going to be Me, Katya and Jess which would be so awesome as they would both help push me. We all warmed up together and then had a good stretch session. It was decided that as I was doing 400m's - Jess and Katya would do 500's and chase me down.
First 400m and I went out way to fast trying hard to keep both girls at bay. I crossed just as they were about to pass me ... LOL .... 2:02 and I nearly folded myself in two I was gasping. 90 secs and I lined up again but it was too soon for the girls so they were going to wait for my next one.
Next few and we all started off at the same time but Jess would continue for 100m at the finish. It was so nice having her there zipping past me.
Me on the other hand.....I would make it to 200m in 1 min flat but by 300m I was struggling on keeping my legs turning over. I felt they just left my body and went to sleep. I would loose a good 8 secs in the second 200m which is terrible. My fitness is really lagging and I also have never been a sprinter!!!
I was pleased to say I got my 8 done but was totally dead by then. An hour later at home and my legs are hurting..... adductor's are so so sore! Will be an interesting couple of days.
2.02
2.07
2.05
2.08
2.08 (not 2.13 as on the watch as the lap button didnt work for 3 pushes)
2.09
2.08
2.08 (not 2.11 as lap didnt work so I hit stop)
max heart rate was 164 which is a good sign.
8 x 400m
Wednesday, February 26, 2014
3km Fartlek and 4 x 500m
For as tough as this walk was...I did enjoy it. Feels good to push yourself sometimes.
I did 3 laps to warm up and chatted to the other walkers briefly. They all started out for their 1500m and I started my 3km behind them....it was good to chase them all down and I even managed to catch and pass Paul....which I had not expected. My first km was in 5:26 and so I was happy with that. I slowed for my first recovery but knew I had slowed to much. My breathing was hard, my throat was raw. I started up again for me next fast and managed to pick up ok. I pushed fairly hard for the next two kms and was happy enough with total time of 17:20 for a 3km fartlek.
Now I had a 4 min break before starting my 4 x 500ms I kinda figured my throat was hurting so much from the dusty trial ride....either that or from leaving the air con on all night. The first couple of 500's felt ok....tough but ok ... 2.47 & 2.45
the next two started to get way tougher. I felt like I lost control of my legs...they were thrashed and just wouldnt do what I asked of them. I put in all my effort on the last 500m and managed to get a good strong finish. 2.49 & 2.40
I know I have put in a good efffort tonight as I cant stop coughing. I used to get a runny nose or an annoying cough when I put in hard effort in my speed sessions. I just hope the cough goes away tonight or it will annoy everyone tomorrow.
Heart rate is starting to stay lower so shows my fitness is slowly returning.
3km fartlek and 4 x 500m
I did 3 laps to warm up and chatted to the other walkers briefly. They all started out for their 1500m and I started my 3km behind them....it was good to chase them all down and I even managed to catch and pass Paul....which I had not expected. My first km was in 5:26 and so I was happy with that. I slowed for my first recovery but knew I had slowed to much. My breathing was hard, my throat was raw. I started up again for me next fast and managed to pick up ok. I pushed fairly hard for the next two kms and was happy enough with total time of 17:20 for a 3km fartlek.
Now I had a 4 min break before starting my 4 x 500ms I kinda figured my throat was hurting so much from the dusty trial ride....either that or from leaving the air con on all night. The first couple of 500's felt ok....tough but ok ... 2.47 & 2.45
the next two started to get way tougher. I felt like I lost control of my legs...they were thrashed and just wouldnt do what I asked of them. I put in all my effort on the last 500m and managed to get a good strong finish. 2.49 & 2.40
I know I have put in a good efffort tonight as I cant stop coughing. I used to get a runny nose or an annoying cough when I put in hard effort in my speed sessions. I just hope the cough goes away tonight or it will annoy everyone tomorrow.
Heart rate is starting to stay lower so shows my fitness is slowly returning.
3km fartlek and 4 x 500m
Tuesday, February 25, 2014
5km Walkway
Coach had asked me for 8km today.............I gave him 5km.
I got home from work and raced up the lift to get changed and back out again. Time was against me...I was going to run out of light. I made it to the start of the walkway by 5:55pm and sun would set at 6.20pm so time was really against me.....but still I knew the lights would come on along the walkway and there were plenty of people about so I felt safe.
I started out and just didnt feel right. I thought I was doing ok but my pace was telling me I was slow....whats up with this??? So my first km was 6.21 but my next km jumps to 6.00 min???? I didnt feel like I was doing anything different..... but as I approached 2km my hip flexor started to pull tight again and with Hobart being only 10days away...I am not risking anything...so I turned back at the 2.5km mark.
I eased back a little and the hip flexor settled - although my right ankle was still niggling me a little today. I tried to push again for the last km and did speed up a little. I am really feeling fatigued and know I need that B12 complex injection. With all my bowel problems and not being able to eat much fiber or meat... I will be lacking in that more than ever...probably Iron too. Must call the Dr tomorrow....
So my time for the 5km today was a good solid 30:46 avg heart rate 146 which is also very good.
I am apprehensive for my speed work out tomorrow. Its a new one and sounds more intense too. Fingers crossed it goes ok.
5km data
I got home from work and raced up the lift to get changed and back out again. Time was against me...I was going to run out of light. I made it to the start of the walkway by 5:55pm and sun would set at 6.20pm so time was really against me.....but still I knew the lights would come on along the walkway and there were plenty of people about so I felt safe.
I started out and just didnt feel right. I thought I was doing ok but my pace was telling me I was slow....whats up with this??? So my first km was 6.21 but my next km jumps to 6.00 min???? I didnt feel like I was doing anything different..... but as I approached 2km my hip flexor started to pull tight again and with Hobart being only 10days away...I am not risking anything...so I turned back at the 2.5km mark.
I eased back a little and the hip flexor settled - although my right ankle was still niggling me a little today. I tried to push again for the last km and did speed up a little. I am really feeling fatigued and know I need that B12 complex injection. With all my bowel problems and not being able to eat much fiber or meat... I will be lacking in that more than ever...probably Iron too. Must call the Dr tomorrow....
So my time for the 5km today was a good solid 30:46 avg heart rate 146 which is also very good.
I am apprehensive for my speed work out tomorrow. Its a new one and sounds more intense too. Fingers crossed it goes ok.
5km data
Sunday, February 23, 2014
16km slog of a walk
I am tired....like fatigued tired. I would guess its the abnormally high humidity added with the extra intensity of my walking too but I woke at 5.30am and thought na...too early....and went back to sleep. I didnt wake again until 9.30am. I felt shattered so I decided to do my walk later in the day and it would give me a chance to eat and find some energy. Well sadly that never happened and at 4pm I sulkinly dragged my self down to the walk way. As it was late I had decided to just go back and forth on the 2km length of walkway.
I was very thankful that it a lot cooler today at 24 degs it was devine. I started out conservatively but quickly found that I had nothing in me to pick it up so I just sat at that pace. At 4km I had to rush off to an emergency toilet stop....that was unexpected and left me feeling very washed out. I continued and at 8km stopped to get a drink as I was finding I was feeling light headed and faint. I often feel that I over heat during my walks of late and struggle to get my body to cool down. My pace was not picking up any but not getting slower either. At least I know the walk way well and new were all the drinks were and toilets so I kept my self going by reminding myself that it was just two more lengths to go. At 10km my right hip flexor really started to hurt. I could hear my coach saying....probably just a spasm ... so I continued on until I could not go any further and I had to stop and stretch out my leg. It was hurting in the front of the hip but also under the glute at the base of my pelvis....dont think thats hamstring?
After I stretched I was able to continue and I felt confident I could finish the 16km. It all went well until 15km where my hip flexor started burning again.....I kept going until I finished the 16km but had to limp home....normal walking was very painful and when I made it home I couldnt lift my right leg to get up the steps.
So my walk was almost the same time and pace as the week before's....I am a little dissapointed as I had hoped it would improve alittle but for now...I am just pleased I did the walk. I know I am going to be very sore tomorrow. Thank goodness I am off to watch my hubby ride his motorbike in his first trial ride.
total time was 1:42:27 avg pace 6:24 avg heart 146
16km data
I was very thankful that it a lot cooler today at 24 degs it was devine. I started out conservatively but quickly found that I had nothing in me to pick it up so I just sat at that pace. At 4km I had to rush off to an emergency toilet stop....that was unexpected and left me feeling very washed out. I continued and at 8km stopped to get a drink as I was finding I was feeling light headed and faint. I often feel that I over heat during my walks of late and struggle to get my body to cool down. My pace was not picking up any but not getting slower either. At least I know the walk way well and new were all the drinks were and toilets so I kept my self going by reminding myself that it was just two more lengths to go. At 10km my right hip flexor really started to hurt. I could hear my coach saying....probably just a spasm ... so I continued on until I could not go any further and I had to stop and stretch out my leg. It was hurting in the front of the hip but also under the glute at the base of my pelvis....dont think thats hamstring?
After I stretched I was able to continue and I felt confident I could finish the 16km. It all went well until 15km where my hip flexor started burning again.....I kept going until I finished the 16km but had to limp home....normal walking was very painful and when I made it home I couldnt lift my right leg to get up the steps.
So my walk was almost the same time and pace as the week before's....I am a little dissapointed as I had hoped it would improve alittle but for now...I am just pleased I did the walk. I know I am going to be very sore tomorrow. Thank goodness I am off to watch my hubby ride his motorbike in his first trial ride.
total time was 1:42:27 avg pace 6:24 avg heart 146
16km data
Friday, February 21, 2014
800/200 x 5
Wow has it been hot and muggy. Really wet sticky muggy........you stand outside for only moments and you sweat all over.....just walking 50m across our yard and I had sweat running down my neck .... today is the first day I have felt yuk yuk yuk about the heat here.
I got to the track and it was 29 degs (feels like 34) and 86% humidity. I had major trouble just getting changed and my clothes stuck to me. I had brought some new scrungies - club ones to match my club shirt. So I wore them tonight. Not so sure anyone else is thrilled about an old nana out there in bikini bottoms but BAH HUMBUG to them....they are comfortable so I shall wear them.
It was tough .... the air was so wet that it made breathing hard. You really feel like you are only using half of your lungs....and are sucking the air into you. My first 800/200 was conservative and so I tried to pick it up for the second. I did but felt like it took a lot of effort. My third I could feel I was slowing fast. I really felt like I was dragging a tyre around with me The next two picked up a little. I was no were near a fast as last week ... but I did them and will little complaint.
Here are my splits
800/200 total
4.36.8 / 1.05.9 = 5.42.7
4.32.2 / 1.06.7 = 5.38.9
4.37.5 / 1.07 = 5.44.5
4.36.1 / 1.04.8 = 5.40.9
4.36.6 / 0.59.9 = 5.36.5
= 28.36.5
Avg heart rate was good this time. 148
track data
I got to the track and it was 29 degs (feels like 34) and 86% humidity. I had major trouble just getting changed and my clothes stuck to me. I had brought some new scrungies - club ones to match my club shirt. So I wore them tonight. Not so sure anyone else is thrilled about an old nana out there in bikini bottoms but BAH HUMBUG to them....they are comfortable so I shall wear them.
It was tough .... the air was so wet that it made breathing hard. You really feel like you are only using half of your lungs....and are sucking the air into you. My first 800/200 was conservative and so I tried to pick it up for the second. I did but felt like it took a lot of effort. My third I could feel I was slowing fast. I really felt like I was dragging a tyre around with me The next two picked up a little. I was no were near a fast as last week ... but I did them and will little complaint.
Here are my splits
800/200 total
4.36.8 / 1.05.9 = 5.42.7
4.32.2 / 1.06.7 = 5.38.9
4.37.5 / 1.07 = 5.44.5
4.36.1 / 1.04.8 = 5.40.9
4.36.6 / 0.59.9 = 5.36.5
= 28.36.5
Avg heart rate was good this time. 148
track data
Wednesday, February 19, 2014
5 km fartlek
I knew this was going to be tough.
1 - for some reason my back was very sore. Just muscular..up both sides of the spine. The only thing I could think off was the 5km normal walk I did on Monday?
2 - my stomach was bloated and very sore all day.
but still i was going to the track to give it 100%
I got to the track and mentally I was just not with it. I had made a phone call that gave me some news I was not prepared for. While the news was actually really fantastic, I was not prepared for how it left me feeling........... hurt and more lonely than ever. I tried to pull myself together as I know that come a race day I cant let this get to me...but today I had no chance.
I started out good and finished the first km in 5:28 ... but I stopped and gave myself a good stern talk.... I then continued...............but at the finish of the 2nd km...I again had to stop and again give myself a swearing and telling off. Mentally I was loosing it BIG TIME.
I carried on and slowed dramatically ......but kept it together until my last km...where my recovery 500 went to 3:16 and the fast was 2.52 ... I blew it. I know that tomorrow I will be fine...but 1000 things were going through my mind as I walked and I just couldnt concentrate on my workout.
I walked off the track totally shattered.....both physically and mentally............... not sure where I can go from here.
Total time for the 5km was 29.32 ... so not my worst but not my best.
5km data
1 - for some reason my back was very sore. Just muscular..up both sides of the spine. The only thing I could think off was the 5km normal walk I did on Monday?
2 - my stomach was bloated and very sore all day.
but still i was going to the track to give it 100%
I got to the track and mentally I was just not with it. I had made a phone call that gave me some news I was not prepared for. While the news was actually really fantastic, I was not prepared for how it left me feeling........... hurt and more lonely than ever. I tried to pull myself together as I know that come a race day I cant let this get to me...but today I had no chance.
I started out good and finished the first km in 5:28 ... but I stopped and gave myself a good stern talk.... I then continued...............but at the finish of the 2nd km...I again had to stop and again give myself a swearing and telling off. Mentally I was loosing it BIG TIME.
I carried on and slowed dramatically ......but kept it together until my last km...where my recovery 500 went to 3:16 and the fast was 2.52 ... I blew it. I know that tomorrow I will be fine...but 1000 things were going through my mind as I walked and I just couldnt concentrate on my workout.
I walked off the track totally shattered.....both physically and mentally............... not sure where I can go from here.
Total time for the 5km was 29.32 ... so not my worst but not my best.
5km data
Sunday, February 16, 2014
8km recovery walk along the walkway
I was meant to head out this morning for my 8km but when I stood up I found I couldn't walk due to excruciating pain on the tip of my left toe. I ended my 16km walk yesterday with very very sore toe tips. As my second toe is longer than my big toe it gets battered ALOT. So I flipped my foot up to inspect the damage and found that I had a blister on the tip of my toe that had burst and split my skin....boy it was stinging as it touched the floor while I walk. So 8km was definitely off for now.
so we went to the movies out at Harbour Town and I brought a couple of new lighter training tops. I love the Hobbit so we watched it again. So after chowing down on a mega bucket of popcorn and a pepsi max....I thought maybe I could try to walk and Shane said he would come too.
So went home and put on my training gear and my new top and away we went. I did two lengths of the walk way....keeping very good pace. It was breezy on the return legs but it was cooling. It was 32 when we went out at 5pm with 78% humidity.....geeeppers it was sticky. I took a quick photo as we got home. I was drenched but pleased to say the new top is so light that it was great to walk in. So for all the pointing and giggling at my wiggly wobbly bottom ... I can say I dont care!!! its way more comfy to walk in. I felt good and strong in this walk. I thought my legs would be tired but they seem well recovered. Just my toe held me back. The shoes did protect it a little but any stone and I would get a zing and the last 2km it was feeling pretty crushed again.
My time for the 8km was 49:33 avg pace of 6.12 and avg heart rate of 148 All saying that I am getting fitter!! yay...its about time.
8km walkway
Ouch!! may not look like much but WOWZERS it hurts
so we went to the movies out at Harbour Town and I brought a couple of new lighter training tops. I love the Hobbit so we watched it again. So after chowing down on a mega bucket of popcorn and a pepsi max....I thought maybe I could try to walk and Shane said he would come too.
So went home and put on my training gear and my new top and away we went. I did two lengths of the walk way....keeping very good pace. It was breezy on the return legs but it was cooling. It was 32 when we went out at 5pm with 78% humidity.....geeeppers it was sticky. I took a quick photo as we got home. I was drenched but pleased to say the new top is so light that it was great to walk in. So for all the pointing and giggling at my wiggly wobbly bottom ... I can say I dont care!!! its way more comfy to walk in. I felt good and strong in this walk. I thought my legs would be tired but they seem well recovered. Just my toe held me back. The shoes did protect it a little but any stone and I would get a zing and the last 2km it was feeling pretty crushed again.
My time for the 8km was 49:33 avg pace of 6.12 and avg heart rate of 148 All saying that I am getting fitter!! yay...its about time.
8km walkway
Saturday, February 15, 2014
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
16km data
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
Thursday, February 13, 2014
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
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
Tuesday, February 11, 2014
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
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
Sunday, February 09, 2014
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
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
Saturday, February 08, 2014
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
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
Friday, February 07, 2014
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
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
Tuesday, February 04, 2014
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
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
Sunday, February 02, 2014
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
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
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