Today my boss had said I can leave work early so that I could make it to a race that was being held at Griffth Uni. I think these races are being put on by the Gold Coast Victory club - you have to wear QA numbers and a club shirt so they are official. Its open class but still fun to enter.
Sadly numbers were down as many had work commitments. Its hard to make a 4:15 pm race during the week.
I still did my usual 5km in the morning and felt really good through that. I feel great during the walk....its during the day that my right hip flexor and bursa were niggling me a bit - funny how walking normally can leave me hurting but racewalking is fine. Sigh....anyhow..... it wasn't bad enough that I couldn't walk tonight. I spent a good 20mins warming up and felt so much better for it. Even encouraged the young ones to stop yakking and warm up their legs. LOL As we all walked around to the start line I was chatting to all the girls and reminded them all that a 3000m is not won in the first 400m and to be careful that they dont all head out too fast and blow up before they get half way.
The gun goes off and sure enough.............4 girls all surge off at a great rate of knots! I kept to my own pace and set off after them. By the second lap I had picked off two of the girls and happily set my sights on the next two. Approx 60 - 80 m ahead of me. I went through my first km in 5:30 which surprised me as I didnt feel I was going that fast. It took another km to pick off my next walker and then I set my sights on the lead walker. I love how everyone cheers you on around the track. We all had friends and family in the stands cheering us on and also in the throws too. It really helps :)
Just as we started on our last km I saw she had slowed ALOT and started holding her side, as I closed in I could hear she was crying....I slowed up as I caught up and gave her some advice.... STITCH SUXS .... told her to dig her nails into one of her palms and to slow down her breathing as she was panicking and panting. As I got about 15m ahead of her I could still hear her breathing so again I called back and said to control your air in and to stand up not hunch..... (everyone tells me that she did as I said and she picked back up again) I really did expect her to catch me back up again and I am pretty sure she was gaining on me in the last lap. I couldn't have been prouder of our young walkers today....they all walked superbly and all achieving PB's...how good is that!
I crossed the line in 16:29 ...... WAHOOOO thats gotta be a season best for me.... I am thrilled. Looking at my lap splits (which i had left my watch on auto lap) but working them out...I was pretty consistant at 5:29 or 5:30 each km. AWESOME!!!
3000m data
Friday, September 26, 2014
Tuesday, September 23, 2014
Track and daily walking
Shane and I had decided that we would get up every morning and do a 30 min ish walk. For me its more a 33min walk as I like to do a complete distance. So where he walks for 17 mins and then turns, I carry on ahead and turn at 2.5km. The idea being that we will both finish at the same time and then head back up to the apartment for breakfast together. I really want to help encourage hubby to come out and walk but I have found in the past that if I walk with him I tend to end up hurt??? but he is happy for me to racewalk and so its a great way for me to add in EXTRA km's for my week.
So the plan is that I walk slower than I normally do and really work on technique...on getting my hips to move forward and to roll off my back toe. Monday day 1 = 31:06 Tuesday day 2 = 32:09 Plus Tuesday night is Track night. I really want to be more around the 32 to 33min mark for my morning walks so I dont fatigue or hurt myself. I am thrilled to say that since the 24km the only part of me to hurt was my toes. Thats a huge PLUS for me.
Track tonight is 10 x 400m
2.18.1
2.12.9
2.08.9
2.11.7
2.13.5
2.12.9
2.09.3
2.09.6
2.09.9
2.10.3
max heart rate was 169 - this shows that I am getting fitter. YUS!
so all going well I have 3 more days of 5km and one 8km gentle - this will give me a total of 42km. My walking week is Sunday to Saturday - I may yet do a walk on saturday but I am thinking at this stage I will use it as a rest day. Sunday I plan to do 20km.
Sunday, September 21, 2014
5000m Masters Race
Headed to the track this morning for a 5000m track race. I was really hoping to test out my speed and fitness. Paul was going to be racing today and he and I are friendly competitive so I was hoping he would push me to a good time.
So few walkers today....more than last week though. Myself, Kay, Debbie, Paul and Richard. Why dont Brisbane Masters come up and walk with us in the track season? I must ask someone why this is.
Race got underway by the watchful eye of Alf. I felt good and was being careful not to go out too quick. My toes were not hurting -- thank god!! and I was trying to drop my hip and get good stride length. My breathing was hard but not gasping. I went through 3km in 17:01 ... pleased with that. I kept expecting Paul to sneak up .. but today was not his day as he had worked late the night before and was feeling a bit fatigued.
One final push for home as I heard the bell I tried to pick up the pace...my legs were feeling a bit tired now. I hit stop as I crossed the line..... and then looked at my time. Whoop whooop.....28:39
I am totally THRILLED with that.
5000m data
So few walkers today....more than last week though. Myself, Kay, Debbie, Paul and Richard. Why dont Brisbane Masters come up and walk with us in the track season? I must ask someone why this is.
Race got underway by the watchful eye of Alf. I felt good and was being careful not to go out too quick. My toes were not hurting -- thank god!! and I was trying to drop my hip and get good stride length. My breathing was hard but not gasping. I went through 3km in 17:01 ... pleased with that. I kept expecting Paul to sneak up .. but today was not his day as he had worked late the night before and was feeling a bit fatigued.
One final push for home as I heard the bell I tried to pick up the pace...my legs were feeling a bit tired now. I hit stop as I crossed the line..... and then looked at my time. Whoop whooop.....28:39
I am totally THRILLED with that.
5000m data
Seaway 2 Seaway - 24km charity walk
Kay suggested this event to me and the more I looked at it the more I liked it. Kay was planning on powerwalking and completing the whole event which is a 35km walk.
Its a charity walk so 95% of the entrants were walking. A small handful were running and jogging. When we started off I decided to try to stick close to a couple of the joggers....this was a good decision as they were ticking along at 6.30 mins per km and I felt I could keep that up. I was planning on getting to Burleigh and stopping at around 20km.
I was really enjoying the walk along through Surfers Paradise....we went through there at 6.30am and it was so peaceful and quiet. The two joggers veered off at Surfers for a quick pit stop but they caught me back up again at Broadbeach for the first pit stop. Sadly - no one was ready for anyone to be coming through. Luckily they had the water and poweraide out so I grabbed a poweraide to carry with me. The guy setting up grabbed two muesli bars for me so I put them in my pockets for later.
I headed off first and left the two joggers behind me but I was hoping they would catch up as they were great company. Next up was the short but steep hill at Nobbys Beach..... trying to get my legs to go up those stairs was a challenge to say the least. I carried on along the beach front to the next pit stop at Burleigh. Approx 18km. There were two girls sitting on chairs under some flags. I stopped and asked if they were the next pit stop, they said yes but that I would have to wait until 8am as they were not going to set up the foot massager etc until then. I asked if they had water or poweraide and they replied no they have not brought it down from the other pit stops. They had NO clue how far to the next stop or where it was.
I figured I would carry on a little further. So now I am heading up over Burleigh Hill. The signs were less to be desired and I got lost twice. The hill was hard going and my legs were dead as. A lady saw me looking at the map board and told me its a loop so either way would still get me to the same point. She did tell me that going right was up hill and left was downhill.... I went LEFT!!! once I got down into Palm Beach I was feeling really lost. Signs to follow were confussing and it was not that my toes were REALLY hurting. So much so that I was trying to curl my toes on one foot to keep the pressure off them. I eventually stopped and called Kay. I needed to know where the next stop was. She explained how to find it and as it was only 2km up the road I carried on.
when I walked into the car park, the yellow van had just pulled up and was getting the tents and tables out. My two joggers had just caught me and so we all walked over and asked if they had water. the Guy was so shocked that we were there so early, he ran off and brought us water. He was a top bloke. I wished the joggers well and said I was stopping. I hear that they finished and in great style.
2:44 was my total time and I am happy with that
24km data here
Its a charity walk so 95% of the entrants were walking. A small handful were running and jogging. When we started off I decided to try to stick close to a couple of the joggers....this was a good decision as they were ticking along at 6.30 mins per km and I felt I could keep that up. I was planning on getting to Burleigh and stopping at around 20km.
I was really enjoying the walk along through Surfers Paradise....we went through there at 6.30am and it was so peaceful and quiet. The two joggers veered off at Surfers for a quick pit stop but they caught me back up again at Broadbeach for the first pit stop. Sadly - no one was ready for anyone to be coming through. Luckily they had the water and poweraide out so I grabbed a poweraide to carry with me. The guy setting up grabbed two muesli bars for me so I put them in my pockets for later.
I headed off first and left the two joggers behind me but I was hoping they would catch up as they were great company. Next up was the short but steep hill at Nobbys Beach..... trying to get my legs to go up those stairs was a challenge to say the least. I carried on along the beach front to the next pit stop at Burleigh. Approx 18km. There were two girls sitting on chairs under some flags. I stopped and asked if they were the next pit stop, they said yes but that I would have to wait until 8am as they were not going to set up the foot massager etc until then. I asked if they had water or poweraide and they replied no they have not brought it down from the other pit stops. They had NO clue how far to the next stop or where it was.
I figured I would carry on a little further. So now I am heading up over Burleigh Hill. The signs were less to be desired and I got lost twice. The hill was hard going and my legs were dead as. A lady saw me looking at the map board and told me its a loop so either way would still get me to the same point. She did tell me that going right was up hill and left was downhill.... I went LEFT!!! once I got down into Palm Beach I was feeling really lost. Signs to follow were confussing and it was not that my toes were REALLY hurting. So much so that I was trying to curl my toes on one foot to keep the pressure off them. I eventually stopped and called Kay. I needed to know where the next stop was. She explained how to find it and as it was only 2km up the road I carried on.
when I walked into the car park, the yellow van had just pulled up and was getting the tents and tables out. My two joggers had just caught me and so we all walked over and asked if they had water. the Guy was so shocked that we were there so early, he ran off and brought us water. He was a top bloke. I wished the joggers well and said I was stopping. I hear that they finished and in great style.
2:44 was my total time and I am happy with that
24km data here
Tuesday, September 09, 2014
11 x 400m
I got to the track and was going to do a straight 5km but after I warmed up... Paul, Kay and Deb were all going to do 10 x 400m and at the last minute I thought stuff it I will give it a crack too.
Today I was testing out my new shoes - Type A5 saucony and wow are they light and low.
Paul had already done 1 x 400m so I jumped in after them and figured I would just do one more at the end on my own. I felt really good and felt like I had my flow back today. My hips felt like they had movement in and my shoes were just so nice. I checked some of the video Robyn took of me and I could see my hips had more movement and that I looked good and strong. On my 3rd 400m, I slowed to help pace Paul and gave him some tips on how to keep his pace in check. He was dropping more than 10secs after the 200m so I suggested he slow the first 200 by 1 or 2 secs and then push a little for the last 200m and it evened out his times and he didnt feel so thrashed....and sure enough after 4 more he was back up to speed and kicking my butt again.
I felt pretty good with mine for tonight. I stayed pretty consistent and felt good and strong. I cant wait to see how my video looks in Coaches Eye. :)
2:11:1
2:10:6
2:19:1
2:09:4
2:05:9
2:09:9
2:10:8
2:11:8
2:13:3
2:08:8
2:11:0
well as you can see and count............we all lost count and I ended up doing 11 ... so the last one is a nice bonus for me :)
11 x 400m
Sunday, September 07, 2014
Weekend of racing
Saturday I decided to head along to the track and enter the racing that was being held there. It was more to add up numbers and it was not a race that would gain me anything...its called the PB meet and all I knew was that the junior walkers all needed to get times to qualify for upcoming races.
I was not too worried about how fast I would or wouldn't be. I was more looking at this as a training walk and one to let me practice getting "more twist" When I got to the track I was surprised to find that there was only one walker doing 5 km......she was MOST happy to see me. I have not seen Kenza for awhile and turns out she has not walked in nearly a year. She was hoping for a 32 min 5 km. I was going to be thrilled with a 30 min one so she was going to try and stick by me.
Racing mid afternoon was weird and I am very glad that it was not hot...but the gusty breeze was annoying. The race itself was uneventful. Kenza did exactly what she hope NOT to do and went out way to fast and slowed just a rapidly. I manged to stay pretty even for the whole walk and paced my self well. I couldn't have gone much faster anyway. I was really pleased to finish with a 29.17 so I will take that as my bench mark for the track season and try to improve on that.
Sunday was the Masters first track walk for the season. It was an early one so I gave up my sleep in and headed out at 6.30 am for the track. It was a little disappointing that only myself and Richard was there for the walks.... but with it being fathers day and Bridge to Brisbane race on too you can expect numbers to be down. I was feeling a bit tired and a little sore but still keen to do the 3000 m. Its get practice for the Pan Pacs where the race format is 5000 m Sat, 10km Sun, 3000 m Mon. So I need to get used to 3 days in a row training and also pushing for racing too.
I am pleased to note that nothing ached and once I really warmed up I got faster. I think I walked better today than I did yesterday. Total time for 3000 m was 17:20
Later today we headed out to Harbour town and went to the movies. While we were there we decided to stop in at the shop that sells Saucony shoes just to see if they had any decent racing flats....and wouldn't you know it. Today they did, they had the Type 4 Racing flats on sale for $60.00 so I brought a pair to try and if they are really good.... I will head back this weekend and buy 2 or 3 more.
5000m data
3000m data
I was not too worried about how fast I would or wouldn't be. I was more looking at this as a training walk and one to let me practice getting "more twist" When I got to the track I was surprised to find that there was only one walker doing 5 km......she was MOST happy to see me. I have not seen Kenza for awhile and turns out she has not walked in nearly a year. She was hoping for a 32 min 5 km. I was going to be thrilled with a 30 min one so she was going to try and stick by me.
Racing mid afternoon was weird and I am very glad that it was not hot...but the gusty breeze was annoying. The race itself was uneventful. Kenza did exactly what she hope NOT to do and went out way to fast and slowed just a rapidly. I manged to stay pretty even for the whole walk and paced my self well. I couldn't have gone much faster anyway. I was really pleased to finish with a 29.17 so I will take that as my bench mark for the track season and try to improve on that.
Sunday was the Masters first track walk for the season. It was an early one so I gave up my sleep in and headed out at 6.30 am for the track. It was a little disappointing that only myself and Richard was there for the walks.... but with it being fathers day and Bridge to Brisbane race on too you can expect numbers to be down. I was feeling a bit tired and a little sore but still keen to do the 3000 m. Its get practice for the Pan Pacs where the race format is 5000 m Sat, 10km Sun, 3000 m Mon. So I need to get used to 3 days in a row training and also pushing for racing too.
I am pleased to note that nothing ached and once I really warmed up I got faster. I think I walked better today than I did yesterday. Total time for 3000 m was 17:20
Later today we headed out to Harbour town and went to the movies. While we were there we decided to stop in at the shop that sells Saucony shoes just to see if they had any decent racing flats....and wouldn't you know it. Today they did, they had the Type 4 Racing flats on sale for $60.00 so I brought a pair to try and if they are really good.... I will head back this weekend and buy 2 or 3 more.
5000m data
3000m data
Thursday, September 04, 2014
8km walkway
8km is on the cards for tonight's walk. Was not too sure how it would go but I am not going to get any faster or fitter if I dont at least turn the feet over.
I guess leaping from the car and going straight into a racewalk is never ideal but its generally how my training walks go. Tonight I was tight and tender for the first 500m but once I warmed up - I felt really good.
I was trying hard to add more twist to my walk. I find that if I do 500m with twist and 500m relax it doesn't fatigue me so much. That way I dont end up too hurt after either.
As I was coming back on my 5th km, I passed an older portly gentleman who called out with a thick Russian accent. One moment, please...one moment. So I stopped and went back to him ... in very bad English he told me he was a racewalk coach. That he coaches top walkers - he said Vladimr (not sure how to spell it or it it is even that...its just what it sounded like) He tells me ... good posture, good arms ... MORE twist. ( I was in my relax mode when he saw me) I nodded and demonstrated more twist. He gave me two thumbs up and said 'Much Better" LOL .... Guess you never know who you pass each day hey.
So I tried really hard to keep the more twist up for my next 3 km. Being warmed up did help and I did manage to put more twist in my walk - which showed in my last 3km split times.
Total time for tonight's walk was 49.53 for avg pace of 6:14 per km
8km data
I guess leaping from the car and going straight into a racewalk is never ideal but its generally how my training walks go. Tonight I was tight and tender for the first 500m but once I warmed up - I felt really good.
I was trying hard to add more twist to my walk. I find that if I do 500m with twist and 500m relax it doesn't fatigue me so much. That way I dont end up too hurt after either.
As I was coming back on my 5th km, I passed an older portly gentleman who called out with a thick Russian accent. One moment, please...one moment. So I stopped and went back to him ... in very bad English he told me he was a racewalk coach. That he coaches top walkers - he said Vladimr (not sure how to spell it or it it is even that...its just what it sounded like) He tells me ... good posture, good arms ... MORE twist. ( I was in my relax mode when he saw me) I nodded and demonstrated more twist. He gave me two thumbs up and said 'Much Better" LOL .... Guess you never know who you pass each day hey.
So I tried really hard to keep the more twist up for my next 3 km. Being warmed up did help and I did manage to put more twist in my walk - which showed in my last 3km split times.
Total time for tonight's walk was 49.53 for avg pace of 6:14 per km
8km data
Tuesday, September 02, 2014
5km around the track
Tuesday is my Track day.
I usually pick a speed walk of some sort for today .. but when I got to the track it was pretty windy and I was feeling pretty flat. So instead of the 5km or 6km fartlek I had planned.... I swapped to a pacing 5km.
I have two months until Pan Pacific Masters. I am really hoping to better my times from last year. I need to get my body working so that I can try to get some speed coming through. I am just finding it frustrating that I take two steps forward and have a GREAT week...then wake up 3 steps back and locked up again. Patience is not my best virtue so its something I need to learn. I am trying hard to stretch most days and that is helping.
My 5km was good. Nothing hurt (which is fantastic) hip just felt weak...but that will change as I strengthen it. I was feeling a bit flat today and thought if I can maintain 6 min kms I will be happy. I managed to do just that and it wasnt tooo much of a struggle.
total time was 29:53
Tomorrow I will do a 5 or 6km along the walkway and then Thursday it will be an 8km.
I have two races this weekend. Sat and Sun 5000m each day on the track. Will be interesting to see how I go back to back.
5km data
I usually pick a speed walk of some sort for today .. but when I got to the track it was pretty windy and I was feeling pretty flat. So instead of the 5km or 6km fartlek I had planned.... I swapped to a pacing 5km.
I have two months until Pan Pacific Masters. I am really hoping to better my times from last year. I need to get my body working so that I can try to get some speed coming through. I am just finding it frustrating that I take two steps forward and have a GREAT week...then wake up 3 steps back and locked up again. Patience is not my best virtue so its something I need to learn. I am trying hard to stretch most days and that is helping.
My 5km was good. Nothing hurt (which is fantastic) hip just felt weak...but that will change as I strengthen it. I was feeling a bit flat today and thought if I can maintain 6 min kms I will be happy. I managed to do just that and it wasnt tooo much of a struggle.
total time was 29:53
Tomorrow I will do a 5 or 6km along the walkway and then Thursday it will be an 8km.
I have two races this weekend. Sat and Sun 5000m each day on the track. Will be interesting to see how I go back to back.
5km data
Friday, August 29, 2014
10km along the walkway
Its a public holiday today so I figured I should take advantage of the day and do a longer walk in the morning.
I woke today with my aching back again....??? ... not sure what I had done to bring it back on. Both sides of my back from mid shoulder down to my waist just ache. I am ok to walk but sitting and standing just kill me. Maybe I have gone too far with the new style and not let my body adjust? There is more twist in my walk now and that will def pull muscles. Today I will take it easy and just let my body do what it wants.
I headed out at 10am and it was a nice 18 degs. Awesome!!! The first 500m were abit ouch as I slowly got into my stride and after that I just settled into a slow but comfortable pace and just stayed at that for the rest of the walk. Fitness is ok as I am never breathing hard.....I just dont seem to have any power to push hard enough to end up breathing hard.
While walking on my own I tend to ponder life, love and the universe and I have come to the realization that I am probably not going to be a 'great' walker again....I can still be a good walker and I know that at the moment I am an ok walker. In my brief walking period when I felt I was a "great" walker - I managed to achieve quite alot. I have represented my Country internationally in an Open class event, I have competed internationally at the highest World Masters level and walked away with 3 gold medals, at World Games and at Oceania Masters where I also won Golds. I have a New Zealand Masters Walk Record, many club records and have even managed to gain two masters records here in Aussie.
If I never compete at the World T & F level again.....I will be ok with that. I am still keen for World Games in Auckland and local events.... but open field events I think I will steer clear of now.
But I digress............ back to my 10km. While it was nothing stunning....it was done and I am pleased to say my hip didnt hurt and neither did my back. Total time was an easy 1:04:06 avg pace of 6:25
10km data
Tomorrow I will decided how I am feeling and might do an 8km. I wont be racing on Sunday as I dont know how to get to the event - even with GPS its all rather confusing so I will hang out here and do another long slow walk.... Pan Pacific Masters is my focus now in November and I really need to get my Kms up.
I woke today with my aching back again....??? ... not sure what I had done to bring it back on. Both sides of my back from mid shoulder down to my waist just ache. I am ok to walk but sitting and standing just kill me. Maybe I have gone too far with the new style and not let my body adjust? There is more twist in my walk now and that will def pull muscles. Today I will take it easy and just let my body do what it wants.
I headed out at 10am and it was a nice 18 degs. Awesome!!! The first 500m were abit ouch as I slowly got into my stride and after that I just settled into a slow but comfortable pace and just stayed at that for the rest of the walk. Fitness is ok as I am never breathing hard.....I just dont seem to have any power to push hard enough to end up breathing hard.
While walking on my own I tend to ponder life, love and the universe and I have come to the realization that I am probably not going to be a 'great' walker again....I can still be a good walker and I know that at the moment I am an ok walker. In my brief walking period when I felt I was a "great" walker - I managed to achieve quite alot. I have represented my Country internationally in an Open class event, I have competed internationally at the highest World Masters level and walked away with 3 gold medals, at World Games and at Oceania Masters where I also won Golds. I have a New Zealand Masters Walk Record, many club records and have even managed to gain two masters records here in Aussie.
If I never compete at the World T & F level again.....I will be ok with that. I am still keen for World Games in Auckland and local events.... but open field events I think I will steer clear of now.
But I digress............ back to my 10km. While it was nothing stunning....it was done and I am pleased to say my hip didnt hurt and neither did my back. Total time was an easy 1:04:06 avg pace of 6:25
10km data
Tomorrow I will decided how I am feeling and might do an 8km. I wont be racing on Sunday as I dont know how to get to the event - even with GPS its all rather confusing so I will hang out here and do another long slow walk.... Pan Pacific Masters is my focus now in November and I really need to get my Kms up.
Wednesday, August 27, 2014
5km walkway
After a terrible training walk last Thursday..... walked with an oncoming storm hitting and with leaning into the wind I somehow wrenched my lower back. I suffered with 3 days of terrible muscle pain and electric shocks each time I moved. Finally after days of heat and ice ... it settled.
Tuesday night we went to Lady Gaga and I was worried that standing for hours and dancing on concret floors would hurt me more...but lucky for me it didnt seem to do so..... thank god I opted for sensible flat boots rather than fashion statement ones.
So its been 6 days since I have walked.....I was a touch nervous but I knew I needed to walk tonight. I have been feeling out of sorts and cranky!!! So I decided a quick step out along the walkway would be good..... at worst it would be an slow easy.... at best it would be a quicker and feel good. I am pleased to say it was more towards the quicker feel good side.
Shane came along for a walk too so that I was not out on the walkway in the dark by my self. (such a sweet heart) My first km was an easy and slow pace to help warm up and easy the body back into it. Then once I realised that I had gone 1km and nothing was hurting I slowly let myself push a little more.
I felt great...NOT fantastic ... but great. Nothing was hurting - THAT to me is more important at the moment and I felt nice and smooth. Total time for 5km was 31.07 for an avg pace of 6:13 per km.
5km data here
Tuesday night we went to Lady Gaga and I was worried that standing for hours and dancing on concret floors would hurt me more...but lucky for me it didnt seem to do so..... thank god I opted for sensible flat boots rather than fashion statement ones.
So its been 6 days since I have walked.....I was a touch nervous but I knew I needed to walk tonight. I have been feeling out of sorts and cranky!!! So I decided a quick step out along the walkway would be good..... at worst it would be an slow easy.... at best it would be a quicker and feel good. I am pleased to say it was more towards the quicker feel good side.
Shane came along for a walk too so that I was not out on the walkway in the dark by my self. (such a sweet heart) My first km was an easy and slow pace to help warm up and easy the body back into it. Then once I realised that I had gone 1km and nothing was hurting I slowly let myself push a little more.
I felt great...NOT fantastic ... but great. Nothing was hurting - THAT to me is more important at the moment and I felt nice and smooth. Total time for 5km was 31.07 for an avg pace of 6:13 per km.
5km data here
Tuesday, August 12, 2014
3000m fartlek and some repeats
Its a little breezy tonight but I really want to try a fartlek. So I decided a 3000m fartlek was do able.
I warmed up and also did my drills to help get my hips moving. The others were all doing 150m repeats so I knew I would have walkers around to try and pick off and this helps keep motivation up.
I started out on my fartlek and was really concentrating on my form. Getting my hips round and lengthening my stride. I was not going to too worried about time tonight..............oh who am I kidding..... I am always worried about my times. Tonight was slow!!! but I am trying hard. I think that hearing from the others track side that they are all seeing my hips turning and Robyn even told me that I am dropping my hips for the first time. So that supersedes the slow times.
1st km was 5.40
500m slow = 3.03 500m fast = 2.49
500m slow = 3.09 (i was also removing my jacket during this lap) 500m fast = 2.43
total time for 3000m was 17.26
3km fartlek
then I decided to do 3 x 200m and 1 x 400m I was happy with these seeing as I had tried hard on my fartlek.
200m = 1.01 and 1.02 and .59
400m = 2.09
I warmed up and also did my drills to help get my hips moving. The others were all doing 150m repeats so I knew I would have walkers around to try and pick off and this helps keep motivation up.
I started out on my fartlek and was really concentrating on my form. Getting my hips round and lengthening my stride. I was not going to too worried about time tonight..............oh who am I kidding..... I am always worried about my times. Tonight was slow!!! but I am trying hard. I think that hearing from the others track side that they are all seeing my hips turning and Robyn even told me that I am dropping my hips for the first time. So that supersedes the slow times.
1st km was 5.40
500m slow = 3.03 500m fast = 2.49
500m slow = 3.09 (i was also removing my jacket during this lap) 500m fast = 2.43
total time for 3000m was 17.26
3km fartlek
then I decided to do 3 x 200m and 1 x 400m I was happy with these seeing as I had tried hard on my fartlek.
200m = 1.01 and 1.02 and .59
400m = 2.09
Sunday, August 10, 2014
5000m Track Championships at St Lucia
After walking nearly 10km on the soft sand in a fun race on Saturday....I really wasnt feeling like getting up at 5.30am to drive into Brisbane for a 5000m track race. I am not track fit by any means.
I was keen to try and hold the better style but reality is I know that it will be pretty hard to do. I picked up Robyn at Movie World and we had a good drive with lots of chatting....nice to have company. Arrived with time to do a short warm up and then it was into it!
I kinda felt "heavy" .... I guess just muscle tiredness from the last weeks training. While I felt smooth it was nothing like on Tuesday night. I still need to work on my stride length but that will come with the more I walk. I got a caution for my left knee and I need to work on that side to help stabalize my hips. I am pleased to say that nothing hurt. My body held together well and while it was a touch stiff and sluggish...there was NO pain. YAY.
my km splits show me getting 1 sec slower with each km and I was starting to tire from trying to hold the new style.... but a few seconds is nothing really and I am really pleased with my overall time. 28:55
5000m data
I was keen to try and hold the better style but reality is I know that it will be pretty hard to do. I picked up Robyn at Movie World and we had a good drive with lots of chatting....nice to have company. Arrived with time to do a short warm up and then it was into it!
I kinda felt "heavy" .... I guess just muscle tiredness from the last weeks training. While I felt smooth it was nothing like on Tuesday night. I still need to work on my stride length but that will come with the more I walk. I got a caution for my left knee and I need to work on that side to help stabalize my hips. I am pleased to say that nothing hurt. My body held together well and while it was a touch stiff and sluggish...there was NO pain. YAY.
my km splits show me getting 1 sec slower with each km and I was starting to tire from trying to hold the new style.... but a few seconds is nothing really and I am really pleased with my overall time. 28:55
5000m data
Wednesday, August 06, 2014
Drills and stretching
Here is my list for Drills. I will make notes under the photo
the idea of these drills is to not use your arms and to have only your hips moving. Most people do these with their arms wobbling and flexing all over the show. The idea is to also keep your arms still..... eg in #1 no moving the elbows back and forth..... try to keep your arms still. In # 5 (the sleep walker) again arms still and straight. When walking through the drills make sure you cross over the feet eg.... if using a painted line on the track or tennis court. Place your foot over and past the white line....over stretch that front step...but making sure that your hip is also pointing forward allowing that foot to cross over. you really want to feel your waist twist as your hip pushes forward.
For drills 9 & 10. The arm not swinging......try to hold your short leg to keep that arm still. The arm swinging. Try to get the circle nice and big and right back ... most of us do half circles as we cant get our arms back over the shoulder any more.
Doing these before races is FANTASTIC for warming up the hips and stretching them out.
Now that you are nice and warm, its time to stretch.
Next is a double calf stretch. Plant your left foot and push with the ball on the foot and have heel touching floor. Put your right foot across to the left as in the first photo - this stretchs one side of the calf.....10 secs later and then put the right foot the same distance out to the right as in photo 2. This stretchs the other side of the calf.
no photo for this one...
Tradionally hammy stretch.... standing put one leg on hurdle or couch and have both knees straight....lean foward to touch toe...or pull toe back towards you on the out stretched foot.
this is a lower lumber stretch for us oldies!
lean forward a little and bend the knees... hold in the core and arch your back a little as in photo one. You will feel it in your lower back ... then keeping knees bent...lean forward making sure you keep your back flat. If you can slowly straighten your knees - as you can see...I cant!
The other stretch we did - you need someone to help ... but sitting on the ground with one leg out in front and the other leg frogged..(so heel against inner thigh) ... you have some one push your foot on the leg that is our front of you... push the foot back towards you. This helps stretch the shin aswell as the archillies.
I also like to do the frog or butterfly stretch. Sitting on the floor - place both heels together and pull them towards your crutch. Once at a comfortable spot. Lean forward a little and place elbows on your thighs and push your knees towards the floor. The goal is to have both knees touch the floor.............mine are years away from that!!!
I hope this helps :) I know that these help me alot and I must...MUST make myself do them.
Tuesday, August 05, 2014
Track session and style makeover
Today we had Dave Smith coming down from Brisbane to take another coaching session. Its great to have some one of his level watch over us and give us all pointers.
First up he showed us drills - I know drills but he put more emphasis to these ones and they certainly got the hips warmed up and moving. Next we went through some important stretches focused more for racewalking.
Once warmed up he sent us out to do 12 x 200m....with a 1 min rest between them. At first I was still tight and trying to hard ...but once I relaxed my hips dropped and I started to use my glutes and I just flowed. He had me walking on the lines at the track to really help me plant my heel in front of my body to help bring the hip around. When I felt I had it .... it felt smooth and my speed picked up.
On my last 200m I got someone to video me and also kay. Here is the unedited video that shows both myself and kay. Next time at the track I will get some more video and put it up.
My 200's were :-
1.05
1.03
1.02
1.01
1.01
1.02
1.03
1.02
1.01
1.01
I am very happy with that. Once I warmed up and relaxed, I felt great.
track data
Thursday, July 31, 2014
10km Broadbeach
Sadly all my walking buddies are sick with head colds and have had this week off walking. But I had decided I would still go and do my 8km and just enjoy turning my legs over.
Once I got to the walkway and started out I changed my mind and decided to carry on and do 10km. I really need some distance in my legs at the moment. I think I am lacking speed due to weight gain, lack of fitness and not enough flexibility. So I am only going to change all those by getting out there and walking.
It wasnt as scary as I thought it would be. I had my jacket with the built in lights so people could see me on and the path itself is pretty well lit so I can see where I am going.
While I was slow, it was still nice to get out there and just walk. A great stress reliever thats for sure. I need to sit down and work out a program now so that I can start to build up for Pan Pac's. My first goal is to get used to walking 3 days in a row and also trying to get one walk a week over 10km.
tonight it was 10km in 1.05.48 avg heart rate was 147 so showed I was just ticking my legs over.
10km walkway
Once I got to the walkway and started out I changed my mind and decided to carry on and do 10km. I really need some distance in my legs at the moment. I think I am lacking speed due to weight gain, lack of fitness and not enough flexibility. So I am only going to change all those by getting out there and walking.
It wasnt as scary as I thought it would be. I had my jacket with the built in lights so people could see me on and the path itself is pretty well lit so I can see where I am going.
While I was slow, it was still nice to get out there and just walk. A great stress reliever thats for sure. I need to sit down and work out a program now so that I can start to build up for Pan Pac's. My first goal is to get used to walking 3 days in a row and also trying to get one walk a week over 10km.
tonight it was 10km in 1.05.48 avg heart rate was 147 so showed I was just ticking my legs over.
10km walkway
Tuesday, July 29, 2014
track session and club walk
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
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
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
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