5km treadmil kick down

Its pouring with rain.  All the others had bailed on me and I thought stuff getting soaked on my own...so I came home and headed down to the complex gym and jumped on the treadmill.  There were a couple of guys mucking around on the gym equipment and they chatted away as I set the treadmill up.

its takes about 50m until the treadmill is up to speed and I can turn my watch on.  I set it to 9.5km and ticked along happily....each km I would click the speed up one but with two km to go I clicked it up to 10km and then for my last km I had it up to 10.5km.

I felt great and had no pain in my hip or glutes.  My shins are pretty sore but I think that is more from the speed session.  The two guys thought I had my music on and I could hear them talking to each other....said one guy to the other....far out I cant even run that fast!  tee hee always makes you feel good.

Total time for 5km was 30:19

5km treadmill data

3km Fartlek

Tonight I thought I would try a short speed walk.  I figured a 3km fartlek would be a good distance to test how the body goes.

I used the first km on the walkway as  my warm up.  I hit the start and pushed off.  The walkway was busy and I was having to weave between kids and people.  I got the first km done in 5:36 (hmm thought it would be faster than that)  in my error I hit stop and not lap......  I turned back for the next 500m but just as I was about to hit lap I realised my watch had not changed time and I had accidentally hit stop.  Doh.

So I hit start again and away I went for my next fast 500m.  I was breathing hard but feeling ok.  Nothing was hurting.  I was not feeling so smooth today.  Alot was on my mind and I was struggling to push it to one side and focus.  Next 500m was the recovery and I knew I was going to slow but its my first one in a while so I was trying not to stress too much about it.  

Last 500m and I tried hard to push for this but I was a couple of seconds slower.

first km = 5:36

500m = 3:12

500m = 2:43

500m = 3:10

500m = 2:45

total time is 17:26

3 km fartlek

5 km Corporate Challenge

This is the last race in the Series.  There are 5 in total and I have done one other.  I kinda look back now I think I should have done all 5 races but that is something for next year.

I didnt fancy driving into Brisbane on Saturday for a 10km race so I opted to race in the last 5km.  It was a chilly morning today.  Was 11 degs when I got to the park.....yes I know that it is WAY colder back home lol....but I have finally climatised.  I warmed up with Kay and Paul doing 3 laps of the track, then headed out to the start line.  I did opt to take my jacket off and walk in bare arms ...it wasnt too bad once I had warmed up.

The race started and I hit out fast.  I was trying a faster turn over with a shorter front stride but longer at back and gosh it felt fast.  After a couple of km's I noticed that Paul's wife was jogging not far ahead of me and so I decided I would try to catch her.

It took me another km to get within 2 metres of her and just as I got close enough to touch her she switched from the road to the foot path with out noticing that I was there.  LOL  As we went up the stop bank she pulled away from me.  It was now 1km to the finish.  I was feeling great.  Nothing was hurting and I still felt reasonably fresh.  Again I closed the gap but as we hit the track and started on the one lap around the mondo track....she found some new speed and was off again.

We crossed the line with in seconds of each other.  I had runners coming up to me after the race saying how great it was to pace off me.  It was funny as I was doing the same to them.

It was a great confidence booster......I had no idea what my time would be today.  It was nice to see it was faster than the last time which was 28:41 so it was a vast improvement.

Total time for 5km was 28:09  (my watch says 28:12 but my official time is the 28:09)

5km data

5km - starting to feel the benefits of the strength training

Well its week 2 and while yes I have dropped back on my mileage and speed work - I have had no pain!

I am doing strength Pilates every second day and will now try to do them every day.  I am so pleased to have walked with no pain for my last few walks.

I did catch some kind of a stomach bug this week and it has made walking a tad difficult.  I did go out on Thursday and walk 8km with Paul and Kay.  Very slow and steady pace but there were two emergency loo stops.

Today I was starting to feel a little better.  No more flying dashes to a toilet or curled up with stomach cramps.  So I decided to head out and do 5km.  I felt good and kept to a steady pace.  I was not pushing hard and was pleased to see that after my first warm up km the rest were pretty much 6min kms.

Before I left for my walk I had changed the battery in my heart strap and when I finished and saw that my heart was 251 beats per minute ... I knew I had fritzed my strap.  So I googled it when I got home and found that you are meant to wait for a minute between battery change.  Well there you go.....it works now :)  Yay

Total time 30.15

5km data

5km - testing out new shoes

I finally got the chance to head out and test out my new shoes.

 Adidas Adizero Feather 2 and at 5.6 oz they are my lightest shoe yet.  I also fitted a half size smaller too.  I had tried them on the treadmill last night at the gym I really wanted to see how they went on the road/walkway.

I started out and quickly settled into a steady pace tonight.  My shoes felt good...a tad stiff but that is to be expected.  After a km my left foot, second toe (which is longer than my big toe) was just rubbing a little.  Enough to annoy slightly but not enough to say ouch.  My hip/glute and ITB all felt good tonight but at about the one km mark that familiar knot in the centre of my hamstring was there.  

I kept going at the pace I was doing as it felt ok.....if I slowed it still hurt so I just stayed as I was.  I felt about 85 to 90% effort tonight.  I did try to slowly pick up the pace per km.  Looks like I did but nothing to dramatic.

I am pleased my heart rate seems to be settling and sits at about 169ish for most of my walks....much better than the resent 190's .... geeep  As my Cairns races are only 3000m and 5000m I am not too worried about my distance work at present.  I am just trying to walk pain free.  

I have the Gold Coast Half Marathon coming up soon but I intend to be walking that very slowly.  There is a 3 hour cut off so I am in no hurry.

Got home and had a good stretch session.  Will do my pilates strength exercises soon.  
Total time for 5km was 30:17
5km data

4km to test the hip

I really needed to get out today.  Since hearing the first news of my friend Lesley, I have not walked.  I found my self lost and drifting....wrapped up in disbelief and then grief.

But, sadly.....life does still go on and I have slowly exited from my state of grief and felt that pull to walk again.  With injury's that just wont heal, I have been taking it very easy and so I decided to just do 4km today.

Its a good enough distance to get a good sweat up and to keep concentration up on style.

I felt good which surprised me and I kept up a pretty good pace for all considering.  The stretches and strength exercises I have been doing seem to be working.  I stopped at 2km to stretch and then continued back.  I felt a small discomfort on the way back in my glute but nothing to rate as pain.  A vast improvement.

Total time for 4km was 24:00

4km data

Lesley

Wow, how do I begin this......how do I put into words the shock, numbness and denial I feel.

When I saw the first news article that you had collapsed after your race and were in critical condition on life support.....I thought someone was playing a sick prank.  How could that be???? you had only a few hours earlier been private messaging me about your race.  You had posted that you were nervous...and we all reassured you.   Then we hear you had won and in a fantastic PB too and had even beaten the younger women on the track.....something I know you were secretly hoping to do.

How did you die and so quickly???  Papers say it was a subarachnoid haemorrhage..... I guess that is like an aneurysm....something that just happens so quick with little explanation.  Which again leads to us all to be more in shock.  It was just too sudden and while you were just reaching your prime and potential.

Lesley, you were a truly special person.  So positive in everything you did.  A wonderful mother to Brooke, partner to Tony and special friend to all who met you.  I wish I could show you all the amazing messages that are pouring in from around the world....people who you didnt think even knew you.  You touched everyone!!!  You touched me with your compassion and your spirit.  You over come so many obstacles
.....epilepsy, shin pain and remoteness to become one of NZ's top walkers.

I wish to extend my love and condolences to your family, wee Brooke and Tony.  A life taken far too soon.

The world truly is a duller place with you gone.

R.I.P Lesley Cantwell

1987 - 2013

A photo of the NZ team for Hobart 2012.  One of my best memory's.

Gentle and easy 4km

I have made a really big decision.  I have opted to stop my coaching for a couple of months.  I seem to be constantly injured and with long sessions, speed work and the pressure of competitions - I feel I just cant do justice to the program given to me and feel that I am just wasting my coachs time.

So I have gone right back to basics.  Back to the gym to start back on a strength program adding in some core and hip pilates to help build some strength into those supporting muscles.  But more important.....I have cut back the distance and the pace.  Tonight I just went out and did 4km.  I had no set time in mind - tonights goal was to just walk correctly and with out any pain.  I didnt care if it was at 7min/km.

I managed the 4km and it was very easy.  My heart strap again has gone nuts so I think a new battery might be due.  But it was very easy.  I had minimal discomfort.  At about 3.5km my piroformis was just starting to ache...but only just.  I was going to stop and stretch but with a slight change to my posture it stopped.

I had a long stretch after and then walked back up the walkway to met up with Shane.

Total time was a very easy 26:09 for 4km

Body is feeling a little sore - but that is from they gym workout last night.  Pleased with this walk.

4km walk data

Color Run - Most Happiest Event in the world

There are NO words to really express how amazing this was.  So I will just let a couple of the photos do it for me.

A must do for everytime it is on!!!!  I will never miss another one ever.... I wanted to go around again.  It was just amazing.

10km that became 4km

OH [insert your worst swearword here]

Its been raining on and off all day.  I was not overly keen to get out and get wet ...again.  My nose is back to dripping and I was just feeling a tad off colour.  I sat in the car and got my watch sorted ... rummaged through my bag looking for my music to realise I had left it at home.  GRR

Arrh well, time to pull on the big girl panties and just get out there.  As soon as I stepped out of the car the rain stopped.......OH Yay!!!  I started out along the walkway......not overly happy with only having a concret path as my training ground but its better than nothing.  For the first km I was feeling good.  My SI joint was a tad stiff for the first 50m or so but then it settled and I was able to stretch out.  After a km I decided to try adding in the 3min burst of race pace.  As soon as I pushed to power on I had an instant sharp pain in the back of my right hamstring.  I continued on hoping it would settle...I tried tucking more, pulling my core tight.  I even tried being more upright.....nothing helped.  Infact tucking my butt hurt it more - so I thought my piroformus has spasmed and grabbed the nerve again.  I pulled up just before the 3km mark and then reassessed how I was feeling.  I did find that when I slowed down my hamstring didnt hurt as much but my hip would ache instead.  I got to the 4km and stopped.  Got in my car and called my coach.  He feels that my  hamstring went into a spasm and possibly tore a couple of fibres.  It has not been 100% since the 20km, so a couple of days rest with ice and foam roller for me.

I look at my data and wonder what was going on with my heart??????  either the heart rate strap is faulty or my heart went coo koo for the first km.

so 4km done in 25:58 ....yep ugly time.

4km data

Some catching up - Mozi Run and 10km training

Gosh I have been busy.

Today I had a 10km - pacing - easy with a slight push.
I suggested to Paul and Kay that rather than go up Hedges Ave where it is dark and hard underfoot that we go back and forth on the walkway.  They were happy to do so and it meant that we would be passing each other randomly during the walk.
I started out with Paul and Kay jogging beside me.  At just past 1km they broke into a racewalk and I pulled away from them.  My hammy was still sore but nothing like Saturdays walk.  It was really stormy tonight with  it raining for the first 2km and gusts of wind knocking us around.  By 5km my hammy stopped hurting which was good.  My itb (down side of thigh) was grumbling from time to time..but didnt bother me too much.  I felt like I was pushing for a good time but checking my watch at the 5km showed I was not.  Hmmm odd but I carried on.
By 8km my deep inner tummy (core) was really starting to ache.  I had pulled something deep inside on sunday night at the gym - doing a leg raise with the ball between my ankles.  I was not strong enough in my core to do this and it showed.  Any how I just continued to walk as best I could.  I was just pleased my hammy didnt hurt any more.
Total time for 10km was 1:04:09 - slower than I had thought but avg heartrate was only 144 so rather low.  I am thinking the wind factored into this alot and the sore core too.

10km data

Saturday was  the 5km Mozi run.  This was just a fun run to raise money for kids in Mozambique.  Shane was going to walk and jog it.  I was racwalking it and was going to try for a good fast time.  The reality......with 50 kids lined up across the start line....it was not happening.  The first two km were just picking my way through 5 year olds that had run flat out for 800m and were now walking. Grrrrrr
By 3km the path had cleared and I could pick up the pace.  I had Paul infront of me.  He got a good gap at the beginning and went for it.  He remained about 50m ahead of me for the first 3km but I did start picking at the gap.  I did manage to pull off a sub 30min.

Injury front - my right hammy bothered me the whole walk.  Still has a good knot in it from the 20km.

Total time was 29:11

Mozi run data

10km with 3 x 3min bursts

I have been feeling off for the last couple of days, but more so today.  Twice I nearly went home from work but as I knew I was still going to try and do my walk tonight.....I stayed.  I am not feeling off enough to say that I am sick but I do feel miserable.   Head ache, nausea  body aches, hot/cold sweats, slight sore throat, slight drippy nose and just lethargic.  If I wake like it tomorrow I think I will just stay home and sleep.

I was to do 10km today with 3 bursts of race pace but to be honest I was not feeling able to do any bursts of speed.  I started out and my right hammy was tight and sore which in turn pulled on my piroformus/glute.  My first km was pretty slow as I was trying to ease into the walk and not put too much stress on my hamstring.  I was hoping it would ease and then I would be able to stretch out more.

I managed a burst at 3km (not that you can tell in my splits) as I reached the start of the walkway to complete 4 km I passed Shane as he had come down to walk and just be out on the path way for me.  I turned and zipped past him.  I was feeling really drained and was struggling to find any speed at all.  I was feeling lightheaded and queasy and did considered stopping at 8km.  I kept going on the hope I would feel better.   I managed another burst at 7km and again passed Shane as he had turned and was heading back up the walkway.  I hit the top for 8km turned and walked back to the 1km mark passing him again.  It was so nice to have him out there as its dark and I still dont feel so comfortable being alone on the walkway.

Finally my hamstring has stopped hurting, so I pushed for another burst of speed.  I finished the 10km and went back to met up with Shane.  Total time was 1:02:43

I have a 5km race on Saturday but I may end up walking with Shane so I will do a 5km speed session in the morning to make up for it.

10km data

10km Recovery walk - No watch

My legs did feel better today.  My right hamstring is still very tight but over the day it did start to feel a little better.

I met up with Kay and Paul at the start of the Broadbeach walkway.  They were doing 10km and my coach had said to walk with them for the recovery.  I realised I had forgotten my GPS watch but I was not too worried about it.  We started out and for the first km my right hamstring was really hurting and I was starting to think I was going to have to turn back....but it did warm up and start to feel ok.

We headed up along Hedges Ave....its dark and has a terrible camber.  It doesnt seem to effect me too much going slowly but as soon as I start gearing up my pace I will need to find another route.

It was a great walk, with us all chatting away and then meeting up with Robyn on the way back.  Paul and Kay are training for the LGB in Canberra but I have opted not to go to this race.  I will instead head to Cairns in August for the 1st Great Barrier Reef Masters Games.  I am really looking forward to this trip as I will get to have a look around.  Last time I was in Cairns I was focused on my kids and grandkids so this trip will be a look around and site see while competing.

Total time for our 10km walk was 1:13 and I am more than happy with that.

QUEENSLAND 20KM/30KM ROAD WALKING CHAMPIONSHIPS

I was so nervous about this race.  I had very little distance training....infact almost NONE.  It has been almost 18 months since I last walked 20km.  I am still recovering from hip/glute injuries that keep reoccurring.  But in a moment of madness I decided to go for it...what the hell - training pace - ok!

I had to get up at 4.30am and drive into Brisbane.  That is seriously STUPID O'CLOCK!!!  but I did it and go there an hour too early....sigh.  So I tucked up in the car and dozed a little.

I warmed up briefly with Donna.  I was planning on using the first couple of km in the race as my warm up and then go from there...but as I walked I was concerned at how much my hip was hurting.  I stopped to vox my coach who thankfully didn't reply.  Before I could dwell too much on it we had lined up and they started us.  There were 6 of us - Myself, Donna, Noela and Jessica doing the 20km and Peter and Nick doing the 30km.  I set off and just settled into a pace that felt nice and easy.  I was aiming for smooth style, little effort and good form.  The course is not an easy course with two 10m up and downs just 200m apart.  After 10 of them they feel like mountains.....by 20 they were almost crawl able.

I was surprised to see my first km was 5:54 I didnt feel like I was trying to go any faster than I should and I took check of myself again.  Yes I was aching but it was remaining at a 2/10 and I could push that to the back of my mind.  So far nothing else was hurting and I was not breathing hard so I kept going.  I had already decided that 2:10 was a FANTASTIC time to aim for.  My coach had said 2:04 or 2:05 and I kinda chuckled at that as I didnt feel I had that in me at all.  But as I was ticking through the kms and starting adding up the time I had in the "bank", I started thinking 2:05 was achievable.

I went through 5km in 30:13, 10km in 1:01:04, 15km in 1:32:22

at 16km I was hurting.  My hip was up to a 3/10, my right hamstring was the same and the lower hamstrings above my knees were just starting to sing....... 4 km to go, I have to do this.  I got my one yellow warning just as I crested the top of the rise (stupid place for a judge to stand....but never the less)  so I tried to stand tall and make sure I was tight in my style.  I was really thrilled to have encouragement called out from the invitational walkers that had entered the 5km, 3km , 2km and 1km.  I was told that I looked comfortable and strong ( I sure didnt feel it)  It was nice to be walking back and forth with the other walkers - with each of us calling support to each other as the race was starting to take its toll on us.  Peter was walking an incredibly fast pace and it was awe inspiring to see.  Nick succumbed at 14km and stopped - I think he was just walking with us to see how far he could get and he sure held a blistering pace while he was out there.

Coming down on my last km never felt so good......passing Peter and giving each other a high five as we passed was awesome.  I crawled up that damn 10m rise and pushed hard for the last 100m to cross the finish..................I dared not stop walking for fear I would not be able to move again....so I kept slowly walking up and down the grass until I felt I could stop and stretch.  It was then I looked at my watch and saw my finish time.....Holy Smokes...where did that come from.   2:03:31

I drove home and we walked down the beach for me to soak my legs but the water was too warm and the waves to strong to brace against so we came back to the complex and I stood in the pool as it was much colder.  Later that day Shane and I went for a 5km walk so he could have a walk too and I struggled to keep up with him....my SI joint was sore and stiff now and my hamstrings were getting tighter and tighter.  Later that night we drove into surfers and had dinner at an Irish bar and then walked along the night markets........I was nearly asleep on my feet so we came home and I just crashed.  Next day my legs are tight and sore, but the good news is my hip feels fine :)  so shane and I walked the 5km again tonight and it felt better.....just sore hamstrings.

QUEENSLAND20KM/30KMROAD WALKING CHAMPIONSHIPS

Murarrie SportsReserve

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19May 2013(Hosted by Racewalking Queensland)CHAMPIONSHIP EVENTS

Open Men 30km

 Name                  Club                                        Time

Peter Bennett      Mayne Harrier                         2:52.08

Nick Dewar          Racewalking Queensland      1:08.07 (14km)

Open Women 20km

Nyle Sunderland  Gold Coast Victory                 2:03:34

Donna Beikoff                                                     2:27.55

Noela McKinven   Racewalking Queensland      2:41.07

Jessica Wright    Jimboomba                             2:44.50

12km along the walkway

My legs were feeling fresh....but that was all.  I had been feeling sick all day with nausea, sweats and terrible stomach cramps.  I was really unsure if I was going to be able to walk at all.

I got to the walk way and started out.  Instantly I was having great trouble and at 250m I stopped and quickly shot over to the toilet.  I started out again and just had no power, but the fact that I was unable to hold my stomach tight meant I was unable to engage my core.  I kept going hoping that it would improve.  I got to 3km and while things were no better, they were no worse.  I wore a head light tonight but I had it hanging around my neck.  I knew it was going to be pitch black soon.  I was having some sharp twinges in my knee tonight.  The camber on the road is really starting to get to me.  I got to 4km and noticed a bike just sitting behind me and so I moved over thinking I was in their way and was really thrilled to see it was Shane. He had come out to make sure I was safe.  

We got to 6km and turned back.  My stomach was starting to settle and I was able to hold my stomach taught which gave me a little more power.  My legs remained feeling good and I felt very good at the pace I was going.  It was steady but easy.  A runner had past me at 7km and I noticed that she was not really pulling away from me so I decided I would try to catch her.  I caught and passed her at 10km  :)  and bugger me she huffed away and crossed the road to take a side street away from us.....I giggled to myself and slowed a little.  I was starting to feel my butt and tfl (side hip) ... it was about a 2 on the pain scale.  Not huge  but I could feel it.  I was still getting the odd pain in my knee and I could feel my piroformus/SI joint starting to get tight.  

I have a 20km race/training walk on Sunday and my coach has said I can do it as long as I can walk tonight pain free.................I am hoping he says I can still do the race as I have entered it already.  My goal will be to walk it in about 2:10....that will be a very slow time for me to record but I have to start back somewhere.

Total time for tonight's 12km is 1:17:29  for an avg of 6:27 per km

12km data

10km VERY easy on the walkway

Tonight I got to walk with Kay and Paul.  I was so happy with this that I didnt care how long it would take to do the 10km.  I got to have company!!!

It got dark pretty quickly and so having the others with me helped keep us safe.  I wore my new clip on USB Light and I clipped it on my shoulder strap.  The others thought it was a great idea ... kept us visual but I think from now on I will wear the headlight that also has a flashing red light to the back as it was pitch black.

The walk itself went really well.  I had woken today with an extremely sore back and I have no idea why.  I had done nothing yesterday other than alot of walking back and forth to my car in the rain in small heels as I mucked around at the courthouse for work.  Perhaps that was enough....but the disc in the small of my back just THROBBED all night and all morning.  I even took anti flam this morning.  But thankfully by 4pm it had eased and I was able to walk just fine with no pain at all.

We all just cruised along at a pace we all could walk easy.   We chatted away and caught up over the last two weeks.  Nothing hurt at all and I just really enjoyed ticking along.  Thursday I will try for 12km on my own.

It was very easy in a total time of 1:13 with avg heart rate of 115  :)

10 km data

8km to test my hip

It was meant to be 10km today - but mentally I was not ready to jump from 5km to 10km.  So I decided I would do 8km....besides if I felt great when I was finished the 8km I could always turn back and do the extra 2km.  Turns out I made the right call.

Shane came with me today on the bike and it was so good to have him buzzing around me.  It had been drizzling before we headed out so I wore my new light jacket but after a km I took it off and let Shane carry it.  It had come out nice and sunny.  I had started out at a pace I felt was easy and while I felt slow I was surprised to see that I was 3:05 for my first 500m.  Well I will just stick to this and see how we go.

I was so pleased to feel NO pain.  A very slight stiffness to the SI joint but overall I was feeling good.  My hip felt weak still but I couldnt feel it.  No ache so another good thing.  As I was walking I kept tossing up whether I should carry on for 5km but in the back of my mind I kept thinking that if I start to hurt thats further to make it home.  So at 4km I turned and headed back.

I got Shane to give my form a once over and he thought I was looking good.  I passed through 5km and was still feeling ok.  My legs felt fresh and I was still holding the pace ok.  I was not breathing hard and just enjoying the walk.  But as I went through 6km my hip started to ache.   I slowed up as I had noted I was picking up the pace alittle.  I took the 6km to access my style and make sure I was tucking and extending my  stride.  The ache settled to the point it nearly went away...it felt like the tail edge of a bruise.   So as I hit the 8km I stopped.  My hip had settled but I decided to end on a good note and not push it.

total time was 49:22

When we got home I asked shane to pop down with the camera and take a short video.  So we down to the basement where we park our cars and I just did the length of the basement.  I think I look ok....but will wait to hear what my coach has to say.

link to video of style

8km data

5km along the walkway

Today seems to be my "DOH" day.

First "DOH" was I did exercises that Jim had given me this morning but I was meant to wait a day in between until I am used to them.  So needless to say my Left SI joint grumbled all day and both glutes!

Second "DOH" was as I always finish early on a Friday I often get busy and forget to stop to eat.  Today I forgot to order lunch full stop and by the time I realised I only had 20 mins til I was finished.  So it meant walking with ZERO fuel in the tank.

Third "DOH" I decided to wear my Nike's that I had won in NZ.  They are very lite and I couldnt remember why I dont wear them for training in.  So I put my inserts in and they felt nice and comfy.  At 4km during my walk I now know why I dont wear them...the back on the right shoe ate my heel and I have a lovely blister there.

The walk itself.........well it was pretty meh!  Jim said take it easy and so I tried to ... I did...I actually felt dead on my feet and very sluggish while I was walking.  I was trying hard to rotate the hip back and drop my knee to get good movement.  But my shins hurt, my feet felt like they were slapping the pavement and for the first km the centre of my back really HURT!!!!  ..... grumble grumble grumble BUT the good thing...my hip didnt really bother me much at all.  A very dull ache and my piroformus also behaved.

I must admit that I am my own worst enemy.  I am so competitive and its likely to be the ruin of me.  I am totally ecstatic for my friend Tammy, she is getting through her injury now and quickly gaining fitness and speed again........and I dont want to be left behind again.  LOL  I watch her blog and now that she is getting faster I tuck her times away in my head and then while out walking I check myself off at different markers......its all in fun and Tammy is very aware I so this and I think she is similar too.  We just loved racing each other in Sacramento and we know it will be a similar race again.  But never of us wants to be the one struggling and getting left behind :)  I do love how we both encourage each other and pick each other up when needed.......and we both know that we are also each our biggest supporters!!!  I am the one cheering and yahoooing when she wins a race or gets a super speedy time and she for me.   Its just a pain that we are a world apart and at opposite ends of the time zone too.

so today I did my 5km along the walkway in 30:35

5km walk data

4km to test the hip

 

Its pouring down .... sigh....Why tonight of all nights.

Well I am just going to head out and do 4km along the walkway.  I am just going to pick an easy pace and see how my hip holds up.  I have already decided that if the pain goes up to 3/10 then I will stop.

I walked the 800m to the walkway and then gently started out.  First thing I notice is my hip is a dull ache so 1/10 on the pain scale (thanks to Tammy for this way of recording it) .... but my hip felt weak ... that's the only way I can describe it.  I knew that I would not be able to push on it just yet.  

By now I am drenched.  I am wearing my new long sleeve pink wind top with the light on the sleeve.  Its dark now so I make use of the flashing light and found it to be fantastic.  (no good for finding my way but great for warning others I am there) 

At the 3km mark my hip started to ache more.  Like a lite bruise .. so pain had increased to a 2/10 and it remained that for the rest of the walk.   Time for the 4km was 25:05 so an avg of 6:16 per km.

 I made sure I stretched and then iced my hip when I got home.  

Two hours later and its back to a 1/10.  So not painful but I can still feel discomfort in my hip.

4 km data

3 days rest and a diagnosis

I made an emergency appointment with the Chiropractor on Friday.  I was in way too much pain in my hip for it to be just referred pain.  My coach kept saying it was my back out and referring the pain but I felt like it was more than that. 

Well would appear that both my coach and I are correct. 

Yes my back was out and my SI Joint locked tight again....but I also have the starting of Trochanteric Bursitis with a mix of Prioformus syndrome.  

What is Trochanteric Bursitis?  
On the outside of the hip joint there are a number of bursae (small fluid-filled sacs)Their function is to provide cushioning in the spaces between the muscles, tendons and bones and to allow tendons to glide over bony prominences without friction when they move.

WHAT CAUSES IT?  Repetitive strain and mechanical trauma (more common), such as with abnormal patterns of walking / standing, poor pelvic stability (weak buttock muscles) or tight iliotibial band (outer thigh structures).   Of which I have all of the above...I have had ITB problems for over a year and weak butt.....so I guess it was bound to happen.


TREATMENT?
Rest and ice.   Anti inflammatory tablets to help keep inflammation down and stretching my ITB out.  Plus work on a strength exercise for the butt and hip.

 But it is something I need to be very aware of and not amp up my distances too quickly.

It is now day 3 of rest and Jim has given me one more day to be sure.  It has taken 2 days to settle and today it feels like a bruise and I can move my right leg now with out pain.  Which is great.  Tomorrow I will try a small 4km walk and see how it goes.  I have to be very careful as full on bursa pain can take months to heal...............and I am very lucky I caught it in the early stages.