Today I decided to sleep in!!!! it lasted about 30mins and as I was still wide awake and sweating from the heat, I figured I may as well be out side sweating and getting fitter.
I had missed the start of park run but that was ok. I really wanted to do a longer walk today and had planned on a good solid 8km. Turned out I felt much better than I first gave my self credit for and I did 10km.
There must have been a Surf Club event on today too as there were so so many different surf rescue groups. At one time there would have been a good 50 people paddling out in the water heading out to the two large bouys out at sea. Was quite interesting to watch and I kept walking back and forth. I hate hedges ave with passion so today I decided to just go up and down on the walk way. Its a measured 2km so its pretty easy to do so. I did find that the last km of the walk way was under shade so when I hit 7km I turned back so that I could finish most of my walk in the shade.
I stopped twice for water as it was getting very hot and humid. Plus I was finding that as I looked down at the my watch and then back up to see, I would get a little light headed. A sure sign of dehydration if ever there was.
I felt really good today....much stronger than last weekend and I managed to keep up a pretty good solid pace for the whole walk. Doing a 1:02:16 for an avg pace of 6:14
Fitness is preserving nicely. Plus I got home and did my squat and ab challenge. Up to doing a minute plank (stop laughing!!!! thats a lot for me)
10 km data
Saturday, January 31, 2015
Thursday, January 29, 2015
4km kick down
I was planning on doing 8km tonight. WAS!!!!!'
But after working all day in our rat infested container moving all our archived filing into big plastic bins..... my back was totally screwed. Infact I could barely stand up straight with out little electric shocks shooting down my legs. Guessing lifting 52litre bins above my head was not my best plans, but I didnt really get much choice as the boss said it had to be done by 5pm tonight. So done it was!!!!
anyhow.... I digress ...
I pulled up at the walkway and its a little breezy. I do a couple of stretches and then just decide to warm up along the way. The first km was just painful!!!! muscular wise..... as I got further it did feel better so at 2km I decided to turn back and just try to improve each km and end up with a short kick down.
But after working all day in our rat infested container moving all our archived filing into big plastic bins..... my back was totally screwed. Infact I could barely stand up straight with out little electric shocks shooting down my legs. Guessing lifting 52litre bins above my head was not my best plans, but I didnt really get much choice as the boss said it had to be done by 5pm tonight. So done it was!!!!
anyhow.... I digress ...
I pulled up at the walkway and its a little breezy. I do a couple of stretches and then just decide to warm up along the way. The first km was just painful!!!! muscular wise..... as I got further it did feel better so at 2km I decided to turn back and just try to improve each km and end up with a short kick down.
| 1 | 6:15.8 |
| 2 | 6:10.9 |
| 3 | 6:10.9 |
| 4 | 5:54.6 |
I prob should have pushing a little harder at 3km but I am happy with this.
Tuesday, January 27, 2015
10 x 500m track session
I got up this morning and walked 4.5 km with Shane (my stupid watch took forever to lock in to a satellite so it only shows 3.5km) I really enjoy walking with him in the morning, takes me a while to wake up and we have some great chats along the way. But I know that I need to go back to r/w in the morning again to boost up my kms each week. Plus I did my squats and abs challenge when we got home.
Tonight is speed night at the track. I was thinking of a 5km fartlek but when I got there Robyn had set all the seniors to do 10 x 500m and I figured.....what the hell...its still 5km. I was not feeling that "fast" tonight. Was great to see Paul there tonight so I knew he would help pull me along.
For the first 4 - I lead out but then I said to Paul he can lead out as I felt I was holding him up. He did take off for the next couple but soon evened back to closer to my times. I knew I was getting tired cause a couple of times I totally stuffed up my watch pressing stop not lap.... but I know what each 500 was so its easy enough to work it out. Seems I avg about 2:40 per 500m and I am good with that. We did 5min blocks so after a 500m we rested for 2:20 and then would go again. My legs didnt end up too dead, I just seemed to be a bit tired today. Still very happy to avg these for them all. Pretty consistent I think.
Tonight is speed night at the track. I was thinking of a 5km fartlek but when I got there Robyn had set all the seniors to do 10 x 500m and I figured.....what the hell...its still 5km. I was not feeling that "fast" tonight. Was great to see Paul there tonight so I knew he would help pull me along.
For the first 4 - I lead out but then I said to Paul he can lead out as I felt I was holding him up. He did take off for the next couple but soon evened back to closer to my times. I knew I was getting tired cause a couple of times I totally stuffed up my watch pressing stop not lap.... but I know what each 500 was so its easy enough to work it out. Seems I avg about 2:40 per 500m and I am good with that. We did 5min blocks so after a 500m we rested for 2:20 and then would go again. My legs didnt end up too dead, I just seemed to be a bit tired today. Still very happy to avg these for them all. Pretty consistent I think.
My heart rate was rather steady today too. So I am slowly getting fitter. 10 x 500m data |
Saturday, January 24, 2015
10 km - Felt fantastic and NO PAIN!!!
Todays walk was fan-freckn-tastic!!!
The park run was canceled due to flooding and so I figured that I would head out and do my first long session. I had intended to walk to the 5km and then back home which would give me about 10km. So 10km it was to be!
The rain has just stopped and its pretty muggy out. Temps are still down which is good. I decided to do and out and back and go up hedges ave.....dont like it much up there and sure enough when I leveled out at near my turn point the road was so rough that I turned back early.
While yes I was slow, I was not snail pace either. I was concentrating on style - kinda like my early morning 5km walks...... easy on the speed and get the body moving right. Really working to get my hips to come round and lengthen my stride. Its tiring as I am not used to working it like that - but my ab work that I have been doing is paying off and I managed well today. Plus th protein shakes I have started having seem to be really working well as I have not felt flat for while when training.
I have plenty of time to work on speed and I have said for awhile now that for too long it was a main focus and drive in my training and it just wrecked my body. I have also started doing weights 3 nights a week at home and each morning I have been doing the Ab and Glute Challenge. Took a week to settle the legs and get used to all the extra stuff but I am now starting to feel the gains from it. I feel stronger in my core and can feel that when I walk.
So again I have to say a "thankyou" to Dave Smith for the time he spent down in the GC going through the basics with us all at the track. For the little extra time he gave me and the patience he gave me as I slowly twigged to what he was saying and explaining. I still hear what he was saying in my head as I walk and I know it has helped me immensely- my reason for saying this thankyou is especially more important today because today I walked 10km and had NO PAIN anywhere. This is probably a first for me in over a year. I felt strong the whole walk.
Time was 1:03:36 for an avg pace of 6:21 (slow but steady and I am totally ok with that)
10km walk
The park run was canceled due to flooding and so I figured that I would head out and do my first long session. I had intended to walk to the 5km and then back home which would give me about 10km. So 10km it was to be!
The rain has just stopped and its pretty muggy out. Temps are still down which is good. I decided to do and out and back and go up hedges ave.....dont like it much up there and sure enough when I leveled out at near my turn point the road was so rough that I turned back early.
While yes I was slow, I was not snail pace either. I was concentrating on style - kinda like my early morning 5km walks...... easy on the speed and get the body moving right. Really working to get my hips to come round and lengthen my stride. Its tiring as I am not used to working it like that - but my ab work that I have been doing is paying off and I managed well today. Plus th protein shakes I have started having seem to be really working well as I have not felt flat for while when training.
I have plenty of time to work on speed and I have said for awhile now that for too long it was a main focus and drive in my training and it just wrecked my body. I have also started doing weights 3 nights a week at home and each morning I have been doing the Ab and Glute Challenge. Took a week to settle the legs and get used to all the extra stuff but I am now starting to feel the gains from it. I feel stronger in my core and can feel that when I walk.
So again I have to say a "thankyou" to Dave Smith for the time he spent down in the GC going through the basics with us all at the track. For the little extra time he gave me and the patience he gave me as I slowly twigged to what he was saying and explaining. I still hear what he was saying in my head as I walk and I know it has helped me immensely- my reason for saying this thankyou is especially more important today because today I walked 10km and had NO PAIN anywhere. This is probably a first for me in over a year. I felt strong the whole walk.
Time was 1:03:36 for an avg pace of 6:21 (slow but steady and I am totally ok with that)
10km walk
Thursday, January 22, 2015
5km easy at the track
After doing a good squat session last night and also doing my squat and abs challenge this morning...my legs were feeling rather sore.
I enjoyed walking with Shane this morning and today we walked 300m further in the same time. Came home and mixed up a protein shake for breakfast and headed off for work.
Today I had to zip out at lunch time to have some shading tattoo'd into my tattoo - this will help the lazer blast out the old green ink. God I hope so as it feels so weird to get something put back in while I want to get it off.
I headed to the track after work and had it pour down on the way. I really really really hate driving in rain over here. Its never gentle rain...its always bucket down - cant see road markings or the car infront of you stuff...... yuck yuck yuck. So I knew I was going to get wet tonight. I met Kay track side - she was keen to do about 4km so I thought I would walk with her for 4km and then do at least 1 km on my own. By the time it came for me to pick up the pace for my own time I was soaked to the bone and starting to shiver and feel very cold. So I opted to quit at 5km.
I enjoyed walking with Shane this morning and today we walked 300m further in the same time. Came home and mixed up a protein shake for breakfast and headed off for work.
Today I had to zip out at lunch time to have some shading tattoo'd into my tattoo - this will help the lazer blast out the old green ink. God I hope so as it feels so weird to get something put back in while I want to get it off.
I headed to the track after work and had it pour down on the way. I really really really hate driving in rain over here. Its never gentle rain...its always bucket down - cant see road markings or the car infront of you stuff...... yuck yuck yuck. So I knew I was going to get wet tonight. I met Kay track side - she was keen to do about 4km so I thought I would walk with her for 4km and then do at least 1 km on my own. By the time it came for me to pick up the pace for my own time I was soaked to the bone and starting to shiver and feel very cold. So I opted to quit at 5km.
| 1 | 6:40.3 |
| 2 | 6:49.8 |
| 3 | 6:54.9 |
| 4 | 6:56.1 |
| 5 | 5:59.1 |
Total time 33.20 Not too far off my normal morning times for 5km.
So far this week I have managed to eat under my allotted kj total - fingers crossed this stubborn weight will start to slowly melt away. I hope to drop 5kg in the next few months.
Tuesday, January 20, 2015
5 x 1km speed session at the track
RIGHT HO!!!!! Its time to get serious and start firing up the engines again.
well on that note, the mind is willing the body complaining LOL.... but I did find that having a protein shake at lunch time was a HUGE help today and I didnt get that empty tank feeling.
Tonight was 5 x 1 km for the seniors, 3 x 1 km for the juniors and 2 x 800m for the lil juniors.
I was expecting to struggle a little and be fairly slow. But I surprised myself, I was alittle slow but I didnt struggle. I gave it my all and am happy with the results. My legs are feeling a little fatigued from the cross training I am doing and the morning walks so with that as well.... I did pretty good.
5.37.5
5.31.6
5.33.1
5.36.8
5.39.4
As I have had a couple of weeks off and am known for not having much on the fast twitch - I am happy with that for a first hit out. I can only but improve on this hey.
5 x 1km data
well on that note, the mind is willing the body complaining LOL.... but I did find that having a protein shake at lunch time was a HUGE help today and I didnt get that empty tank feeling.
Tonight was 5 x 1 km for the seniors, 3 x 1 km for the juniors and 2 x 800m for the lil juniors.
I was expecting to struggle a little and be fairly slow. But I surprised myself, I was alittle slow but I didnt struggle. I gave it my all and am happy with the results. My legs are feeling a little fatigued from the cross training I am doing and the morning walks so with that as well.... I did pretty good.
5.37.5
5.31.6
5.33.1
5.36.8
5.39.4
As I have had a couple of weeks off and am known for not having much on the fast twitch - I am happy with that for a first hit out. I can only but improve on this hey.
5 x 1km data
Wednesday, January 14, 2015
2015 - another year and another start
Wow.....2015 I didn't see you sneak up on me there.
I am really thrilled to say that this year has started of perfectly. I have my family back together again!!! My daughter Shakara and my son Kayne are back speaking again and we are all connecting regularly. I am getting photos and videos of my Grandson most days and they just warm my heart and make every day that much brighter.
Shane and I zipped back across to New Zealand for Xmas and I spent most of my time racing around the country side catching up with as many friends and family that I could. It was hectic but wonderful and everyone who knows me ... knows that I relished in it. One of the most important parts of my trip was to spend time with my Grandmother and I managed to see her three times and for that I will be forever grateful as I am very sure it was to be my last. Sitting with my head on her lap and her stroking my hair I made sure I told her how important she was to me and how much I loved and admired her. Saying everything to her that I needed her to hear and know.
I even snuck in a club race while in Nelson.....of course it would have to be the most hilly course they have and it darn near killed me!!! I did though enjoy a two week break from walking and am now feeling refreshed and ready to get back into it. I still need to sit down and decide what my goals will be this year and work out a training program to achieve them. I have started doing weights again and am really enjoying that.
I even managed a quick trip back up to Cairns to spend time with Archer...... not that I needed too much of a push to go. Archer is just finding his voice and I adored snuggling him and talking to him. He really is just perfect. He will certainly be a very dotted on wee grandson as he will get all my attention :D
so to those who still read this.... My training will start up this week.
Track was 2 x 1500m and 1 x 1km at 85% my times were 8.29 8.27 and 5.42
I am happy with that. Now to shed about 4 kg that has crept on over xmas and I will be on track for a good year of racing.
I am really thrilled to say that this year has started of perfectly. I have my family back together again!!! My daughter Shakara and my son Kayne are back speaking again and we are all connecting regularly. I am getting photos and videos of my Grandson most days and they just warm my heart and make every day that much brighter.
Shane and I zipped back across to New Zealand for Xmas and I spent most of my time racing around the country side catching up with as many friends and family that I could. It was hectic but wonderful and everyone who knows me ... knows that I relished in it. One of the most important parts of my trip was to spend time with my Grandmother and I managed to see her three times and for that I will be forever grateful as I am very sure it was to be my last. Sitting with my head on her lap and her stroking my hair I made sure I told her how important she was to me and how much I loved and admired her. Saying everything to her that I needed her to hear and know.
I even snuck in a club race while in Nelson.....of course it would have to be the most hilly course they have and it darn near killed me!!! I did though enjoy a two week break from walking and am now feeling refreshed and ready to get back into it. I still need to sit down and decide what my goals will be this year and work out a training program to achieve them. I have started doing weights again and am really enjoying that.
I even managed a quick trip back up to Cairns to spend time with Archer...... not that I needed too much of a push to go. Archer is just finding his voice and I adored snuggling him and talking to him. He really is just perfect. He will certainly be a very dotted on wee grandson as he will get all my attention :D
so to those who still read this.... My training will start up this week.
Track was 2 x 1500m and 1 x 1km at 85% my times were 8.29 8.27 and 5.42
I am happy with that. Now to shed about 4 kg that has crept on over xmas and I will be on track for a good year of racing.
Sunday, December 14, 2014
Kurrawa to Duranba 15km Race
Getting up at 4am is NOT my favorite part of a race. Infact its at this hour that I try and find ANY excuse to pull out and go back to bed...............yup you guessed it .. I am NOT a morning person.
My hubby even got up and walked me to the start line so I got there safely....he is just the best!!!
Once around all the engery of other athletes you quickly get into the excitement and get all hyped up ready for the start. Michael Gorge was fronting up to do 50km (all the way from Isle of Man) and his lovely wife Irene was doing the 30km. Myself and Gorge Megerstar were the only racewalkers today doing the 15km. My goals were to 1) finish STRONG 2) better last years time of 01:36:45.66
Lined up at the start and we get the "Ready Set GO" ... I was further to the back of the pack and so got boxed in a bit with the slower joggers....(mental note for next year...go up the front) Just as I cross over the start line, I saw Jo and Kay....so gave them a big enthusiastic cheery wave....(yup the photo showed I had WAY too much enthusiasm)
15km datat
My hubby even got up and walked me to the start line so I got there safely....he is just the best!!!
Once around all the engery of other athletes you quickly get into the excitement and get all hyped up ready for the start. Michael Gorge was fronting up to do 50km (all the way from Isle of Man) and his lovely wife Irene was doing the 30km. Myself and Gorge Megerstar were the only racewalkers today doing the 15km. My goals were to 1) finish STRONG 2) better last years time of 01:36:45.66
 |
| about to line up for our start at 5:30am |
This is my training ground and I must say ... its really hard to get out of "training zone" when racing on it. Hedges Ave has a nasty wee camber on it with a few little rises along the way so its never been a fast course. I was pretty pleased to have avg 6min kms along it. I knew that I would lose time going over Nobbys hill. Its a short sharp hill. Rises up 20min with an almost vertical stair climb to the top and then a steepish path that slowly drops off. Looking at my km split for that part I lost 20secs going over it ... but coming back to it I lost more as its too steep to racewalk so I had to powerwalk up it, so lost 40secs.
The path way is a nice scenic course as you follow the sea the whole way down to the Burleigh Surf Club, then you turn back and follow it back again. This year they had to change the turn due to another even being on so with some up and down curbs and twists and turns...plus having to wait for a car, I lost a good 20 secs on that km too. But it was the same for everyone else, I am just looking at the data to see where I could pick up time next year.
I kept up a good pace for the return but Nobbys just wiped it out of my legs. Powering up that hill and then trying to get down the little steps fast was a mission. The steps are small and tight so one miss step and you would go over and fall... at first I tried to take two at a time but it was too jarring on my knees so it was quick steps the whole way down. The last 5km you can see in my splits that I was getting tired. My legs were full of laxtic from the hill, but still turning over so happy with that. Lost focus on one km and dropped back to 6:19 but picked up again when I realised I had slipped into training mode. Hitting that home path and knowing the finish is close is an awesome feeling. I tried hard to catch the two runners a head of me but this time they held their lead. I picked up my pace and managed a strong and fast finish then checked my watch... YUS achieved two goals.
Finished strong and beat my time of 01:36:45.66 by crossing the line in 01:33:03.78 (thats 3 mins 42secs faster!!!) whoop whoop.
 |
| Myself, Michael, Irene and George before the start of our races |
Saturday, November 29, 2014
10000m Qld Masters Championship Track Walk
I had been really looking forward to this race but in the week leading up to it, I started to dread it. Suddenly my training seemed to come to a stand still, my energy was a ZERO, my focus was gone and I was super crabby.
Weds morning I woke up and just felt exhausted, almost as if I had not slept all night. Why? so I put some thought into what could be going on and instantly realised that I had missed my last B12 complex injection.... in fact it had been over 8 weeks since my last one. The Dr has discovered that I can not absorb B12....and I cant take supplements to boost it either. My only option is to have injections. An athletes B12 levels should be about 800 or more (avg person 500 - 800) mine when first tested were 160 and again 3 months ago still only 260. So he has told me that I must get injections every 4 weeks now. Any how, I digress....... so I rang the dr and was lucky enough that he had some complex B12 and that he could fit me in that night. I knew that it would take effect in a couple of days so the Friday night walk was going to be a hit or miss.
Thursday was a busy day at work and so I didnt really pay attention to certain signs that I get when a migrain is brewing, but by 8pm that night I was in pain, feeling sick and having trouble seeing out of my left eye. GREAT!!!! does anything else want to kick me. So all I can do now is load up on pain meds and my migraine meds and hope for the best.
Friday night and the weather is PERFECT, its a night race 6:45pm start. It over head cloud with a chance of rain. 24 degs and no breeze. I meet up with everyone and start getting ready. Headed out and warmed up with Brett. He was up from Canberra on a training week and so I kinda talked him into entering the 10km LOL I love these meets as its like family getting together.
We lined up and the race is under way before we knew it. Iggy shot out to lead spot and showed us all how its done. I had already decided how I was going to try and race this....not too fast for the first km but still a good 5km time then hang on for the 10km. It worked. I went through 5km in 28:30 and then managed to keep pretty consistent kms after that. I felt good and strong through out the walk. I really enjoyed it when the rain came...it was only a light drizzle but it was perfectly timed. My last two kms were my hardest....by now the pain meds had worn off and I felt like an alien was going to rip out of the left side of my head. By now it was just a lap by lap race as I struggled to keep my pace even. The big lights were making it hard on me in the turns as I found them to intensify in brightness. The bell lap sounded so good and I pretty much just put all I had into it. As I looked at the clock I did a quick calculation and realised that I was going to be under 58mins ... JUST...... so I pushed hard for the last 100m to finish in 57:40
I suffered all night with my head ache....often a race can stop them but this time it was too far gone and so I have spent Friday night and most of Saturday in pain. Grrrrrr but I am going to front up for the 5km on Sunday and see how I recover.
10km data
Weds morning I woke up and just felt exhausted, almost as if I had not slept all night. Why? so I put some thought into what could be going on and instantly realised that I had missed my last B12 complex injection.... in fact it had been over 8 weeks since my last one. The Dr has discovered that I can not absorb B12....and I cant take supplements to boost it either. My only option is to have injections. An athletes B12 levels should be about 800 or more (avg person 500 - 800) mine when first tested were 160 and again 3 months ago still only 260. So he has told me that I must get injections every 4 weeks now. Any how, I digress....... so I rang the dr and was lucky enough that he had some complex B12 and that he could fit me in that night. I knew that it would take effect in a couple of days so the Friday night walk was going to be a hit or miss.
Thursday was a busy day at work and so I didnt really pay attention to certain signs that I get when a migrain is brewing, but by 8pm that night I was in pain, feeling sick and having trouble seeing out of my left eye. GREAT!!!! does anything else want to kick me. So all I can do now is load up on pain meds and my migraine meds and hope for the best.
Friday night and the weather is PERFECT, its a night race 6:45pm start. It over head cloud with a chance of rain. 24 degs and no breeze. I meet up with everyone and start getting ready. Headed out and warmed up with Brett. He was up from Canberra on a training week and so I kinda talked him into entering the 10km LOL I love these meets as its like family getting together.
We lined up and the race is under way before we knew it. Iggy shot out to lead spot and showed us all how its done. I had already decided how I was going to try and race this....not too fast for the first km but still a good 5km time then hang on for the 10km. It worked. I went through 5km in 28:30 and then managed to keep pretty consistent kms after that. I felt good and strong through out the walk. I really enjoyed it when the rain came...it was only a light drizzle but it was perfectly timed. My last two kms were my hardest....by now the pain meds had worn off and I felt like an alien was going to rip out of the left side of my head. By now it was just a lap by lap race as I struggled to keep my pace even. The big lights were making it hard on me in the turns as I found them to intensify in brightness. The bell lap sounded so good and I pretty much just put all I had into it. As I looked at the clock I did a quick calculation and realised that I was going to be under 58mins ... JUST...... so I pushed hard for the last 100m to finish in 57:40
I suffered all night with my head ache....often a race can stop them but this time it was too far gone and so I have spent Friday night and most of Saturday in pain. Grrrrrr but I am going to front up for the 5km on Sunday and see how I recover.
10km data
Tuesday, November 25, 2014
7 x 400m and 1 x 200m
I am tired.....like REALLY tired. Cant really put my finger on why...... could be due to the raise in temp here so humidity is higher, could be its so hot at night that sleep is in bursts, could be that I am 6 weeks over due from my multi B injection................. Could be all of the above.
I have a 10km track walk this Friday and where I was feeling really confident and hopeful of a really good time....................I think I will be more fair to say I will be aiming for an "ok" time.
Tonight is my last speed session and so I had said to Kay earlier that I would prob do 400's and see how things go. So we decided to do a 3000m work out - hence 7 x 400m and 1 x 200m
My first 400m was AWFUL ... I was soooo slow and felt like a big slug. Even Kay said she wasnt feeling it tonight. It did get a little better but not much. Nothing like it was a couple of weeks ago thats for sure.
my 400's are as follows :- 2.14 2.06 2.07 2.09 2.08 2.11 2.13 and my 200m was 1.00
Roll on Friday .... fingers crossed that with only a couple of easy 5km walks I will be feeling much better by then.
3000m data
I have a 10km track walk this Friday and where I was feeling really confident and hopeful of a really good time....................I think I will be more fair to say I will be aiming for an "ok" time.
Tonight is my last speed session and so I had said to Kay earlier that I would prob do 400's and see how things go. So we decided to do a 3000m work out - hence 7 x 400m and 1 x 200m
My first 400m was AWFUL ... I was soooo slow and felt like a big slug. Even Kay said she wasnt feeling it tonight. It did get a little better but not much. Nothing like it was a couple of weeks ago thats for sure.
my 400's are as follows :- 2.14 2.06 2.07 2.09 2.08 2.11 2.13 and my 200m was 1.00
Roll on Friday .... fingers crossed that with only a couple of easy 5km walks I will be feeling much better by then.
3000m data
Thursday, November 20, 2014
9 km track training
I was going to do 10km tonight...........but
Well there is usually a but somewhere isn't there. It ended up just being myself and kay left on the track and I knew she was stopped at 8km. The lights were not on and I really didnt fancy hanging out in the dark. So as Kay finished her 8km I past her and called out that I was stopping at 9km (which was in 200m)
I tried to keep to a steady pace tonight but I was just not feeling it... I doubt that the two 3km races would be the cause....3000m isnt really that far. I just felt hot, bothered and tired. Feeling my age to be honest LOL The 10km track race is next Friday so this is pretty much my last chance to get a long walk in.....9km will do. 55:23 for 9km so avg km pace was 6:09min/km
My laps are as follows..... nothing too startling really
But I do think that in race conditions I can aim for a high 58mins.
Well there is usually a but somewhere isn't there. It ended up just being myself and kay left on the track and I knew she was stopped at 8km. The lights were not on and I really didnt fancy hanging out in the dark. So as Kay finished her 8km I past her and called out that I was stopping at 9km (which was in 200m)
I tried to keep to a steady pace tonight but I was just not feeling it... I doubt that the two 3km races would be the cause....3000m isnt really that far. I just felt hot, bothered and tired. Feeling my age to be honest LOL The 10km track race is next Friday so this is pretty much my last chance to get a long walk in.....9km will do. 55:23 for 9km so avg km pace was 6:09min/km
My laps are as follows..... nothing too startling really
| 05:58.6 |
| 06:06.2 |
| 06:09.4 |
| 06:11.4 |
| 06:04.9 |
| 06:13.7 |
| 06:13.1 |
| 06:17.1 |
| 06:08.9 |
Monday, November 17, 2014
Cairns and recent training
I enjoyed a much rewarded break after Pan Pac's and the following weekend I finally flew up to Cairns to visit my Daughter Shakara and met my newest Grandson Archer.
I have been counting down the days and with each day I would get a new photo of Archer which added to the excitement. Landing in Cairns and after a small mix up at the airport (me going out the exit in the baggage claim and shakara waiting at the main entrance) we met up out side. It was so wonderful to receive a hug and then to have Archer put in my arms. It took everything to not cry....he was just as gorgeous as I imagined he would be.
We stopped in at a baby shop on the way home and I brought a interactive activity mat for him to lay on and play. I was so thrilled that he loved it. He lay staring at his reflection for ages and kicking the piano key board to make music. Every moment I could I spent with him....laying on the floor with him and getting as many dribbly kisses as I could.
It was also wonderful to finally met Mike and his mum Lyn. I couldnt have picked a better partner for Shakara had I tried. Mike is funny, caring and dotting on them both. Shakara has grown into a wonderful woman and is such a fantastic Mum. Everything you wish for, for you children and best of all.....she is just so happy, she just glows.
Leaving the next day was hard, but we have planned more trips up and both myself and shane will head up next time.
Training resumed once I returned from Cairns. So I was back to my early morning 5km and then I decided to do a 10km track walk on Thursday night. Turned out to be a Kick down and I was really pleased with my speed in the last two km. The last weekend turned out to be the hottest in 100 years.... my car recorded 37 degs not far from the track where I raced a 3000m on Sunday morning. Was a tough race and while my time was ok...I struggled badly in the last km.
I now have just two weeks left of training before the 10km QMA track walk. I am hoping to go well and break 58 mins........... but it will all depend on the weather and how well my body holds up.
I have been counting down the days and with each day I would get a new photo of Archer which added to the excitement. Landing in Cairns and after a small mix up at the airport (me going out the exit in the baggage claim and shakara waiting at the main entrance) we met up out side. It was so wonderful to receive a hug and then to have Archer put in my arms. It took everything to not cry....he was just as gorgeous as I imagined he would be.
We stopped in at a baby shop on the way home and I brought a interactive activity mat for him to lay on and play. I was so thrilled that he loved it. He lay staring at his reflection for ages and kicking the piano key board to make music. Every moment I could I spent with him....laying on the floor with him and getting as many dribbly kisses as I could.
Leaving the next day was hard, but we have planned more trips up and both myself and shane will head up next time.
 |
| last cuddles before heading home |
Training resumed once I returned from Cairns. So I was back to my early morning 5km and then I decided to do a 10km track walk on Thursday night. Turned out to be a Kick down and I was really pleased with my speed in the last two km. The last weekend turned out to be the hottest in 100 years.... my car recorded 37 degs not far from the track where I raced a 3000m on Sunday morning. Was a tough race and while my time was ok...I struggled badly in the last km.
I now have just two weeks left of training before the 10km QMA track walk. I am hoping to go well and break 58 mins........... but it will all depend on the weather and how well my body holds up.
Tuesday, November 04, 2014
3000m Pan Pacific Masters Game
Today is the last of my races. I had no expectations for this race. I dont like short races as I am not a sprinter and I was pretty sure I would be so sore and dead on my feet.
Well yes, I was pretty sore. My abductor on my right leg was pretty tight and my shins and calfs were tight as. So I figured I would make sure I warm up well and do alot of hip stretches. It would be nice to get a great time but anything under 17 mins will be awesome.
While I was chatting to Dave Smith track side he asked what my goal was for today - so I said that I would LOVE to get 16:30 but in reality anything under 17 would be great. So he said he would call out my splits and help me keep focused. I kinda hoped I wasn't going to disappoint him but I would try my hardest.
I was placed out wide on the track so I got a good straight line into the curve. I had decided that I would just go out as hard as I could and try to hang on.
This photo captures my mood perfectly. I was over the moon and so happy with all my results. I had said I wanted to better my times from two years ago...DONE...I had said I wanted to get the 10km Pan Pac record ... DONE and I had said I would love to achieve a PB ... DONE. You really cant ask for more than that.
3000m data here
Well yes, I was pretty sore. My abductor on my right leg was pretty tight and my shins and calfs were tight as. So I figured I would make sure I warm up well and do alot of hip stretches. It would be nice to get a great time but anything under 17 mins will be awesome.
While I was chatting to Dave Smith track side he asked what my goal was for today - so I said that I would LOVE to get 16:30 but in reality anything under 17 would be great. So he said he would call out my splits and help me keep focused. I kinda hoped I wasn't going to disappoint him but I would try my hardest.
My first km was 5:20 mins and I was actually feeling pretty good. Nothing was hurting and I felt like I still had a good long stride. For some reason I always fade out around the 2.5km mark and I heard dave call out that I had dropped back ... but was still ahead of my target.
I also pressed lap too soon so I do know I did my last lap of the 2km in 2:12 so I was picking it back up. One km to go and you start telling yourself....come on dig it in, its only going to hurt for 5 more mins....2 laps ... come on. You hear the BELL ring and all you think is ... COME ON... dig it in ... push push push. As I got closer to the clock and could see the time I still didnt process that I was about to do my fastest 3000m in Aussie. LOL
lap splits 1 - 5:20 2 - 5:31 3 - 5:30
I crossed the line in 16:22 .... whoop whoop..... I cant even being to think what time I could have done fresh??? who knows I might have bombed. But today I was flying...well by my standards.....I was flying.
3000m data here
Monday, November 03, 2014
Pan Pacific Masters Games 2014 - 5000m & 10km
Its time to see if all that training is going to pay off. All I can hope for now is that the weather gods play the game.
First up is the 5000m at 4pm on Saturday. I had already decided to race this at 85% so that I had a good chance to get the time I am hunting for the 10km. As it would have it, the weather gods decided to blow!!! Its the same for us all and while it was not gusting wind, it was strong enough to really tax you as you punched into it. I didnt get boxed in this time and had a good start. Quickly Peter and Simon pulled out for a good lead and I sat on their heels for the first lap and then let them pull away as I checked my own pace and eased back a little. I couldnt really get into my groove today....while I walked ok and didnt get any cautions etc, I just felt that I looked like I was doing it harder than I was....perhaps it was that wind factor. My nerves were started to abait at 3km and I settled into a steady rhythm. I finished the race in 28:37 and I was happy with that.
Video of the 5000m race
Garmin data 5000m
After the race Liz and I headed off to pick up David Smyth. Its always great catching up with old friends and today was no exception. We all quickly headed back to the road course while it was still light enough to see and checked out the road conditions etc. Then it was off for a quick bit to eat. I decided on Nacho's and they had steak.....in hindsite I should have had the steak too. At 1am my nacho's decided to vacate the premises!!!! not a pleasant thing to happen the morning of a big race. I was still awake at 3am so got up and eat a banana as I knew that while I still felt queezy I needed some food on board.
Race start was 7am and we got there about 6.30am - I dont tend to have a huge warm up before 10 and 20km races - I feel more need of that for a 5 or 3km race. Lots of chatting and catching up with people I have not seen in a couple of years....this is what I love about my sport. Its really like one big happy family.
We all line up for the 10km and get the directions speach from Dave Smith. Due to new road closure ruling this time they had to shorten the course on the road and make it up in the car park area..... so this 1 km loop was going to have 9 turns in it (with 5 of those in the 200m) hmmm its not going to be a fast course at all....but again it was the same for everyone. My goal today was to be under 1 hour. I was hoping for a low 58mins but on seeing the course I was not so sure that would happen. It was perfect conditions....slight breeze, about 22 degs BUT 78% humidity. I am used to it now but others were not and it caught a few towards the end of the race. As expected Stuart leapt out to the lead spot and remained there, with Peter B following close in pursuit. David Smyth also leapt in with that lead group and stayed with them for the first km and slowly they pulled away. Simon was just infront of me but about 4km he suddenly slowed and limped along..his hammy twinged on him. He did still manage to finish the race but not in the time he was hoping for. I set my target on David Smyths back and proceeded to slowly pick him off, catching him at 8km. Next target was Adam, he was a lap behind me but still a good distance a head of me to make it a good goal to catch and pass him and I did so with one lap to go. Bell lap and I glanced at the time and new it was going to be touch and go to get my time. I had slipped to 6min - 5:55 min laps and I was worried I wasnt going to get my time. The pan pacs record was 60:24 but I am thrilled to say I crossed the line in 59:17 YAY
This race really took it out of me and I felt really ill after. We went home where I crawled into bed for a few hours. The rest of the day was pretty much wasted by lazing on the couch watch tv. We did meet up with Liz, David and Stuart and partner for dinner and a wander through the night markets...that was really lovely.
Now to get a good sleep. 3000m is tomorrow at lunch time.
Video of the 10km Road Walk
Garmin data 10km
First up is the 5000m at 4pm on Saturday. I had already decided to race this at 85% so that I had a good chance to get the time I am hunting for the 10km. As it would have it, the weather gods decided to blow!!! Its the same for us all and while it was not gusting wind, it was strong enough to really tax you as you punched into it. I didnt get boxed in this time and had a good start. Quickly Peter and Simon pulled out for a good lead and I sat on their heels for the first lap and then let them pull away as I checked my own pace and eased back a little. I couldnt really get into my groove today....while I walked ok and didnt get any cautions etc, I just felt that I looked like I was doing it harder than I was....perhaps it was that wind factor. My nerves were started to abait at 3km and I settled into a steady rhythm. I finished the race in 28:37 and I was happy with that.
Video of the 5000m race
Garmin data 5000m
After the race Liz and I headed off to pick up David Smyth. Its always great catching up with old friends and today was no exception. We all quickly headed back to the road course while it was still light enough to see and checked out the road conditions etc. Then it was off for a quick bit to eat. I decided on Nacho's and they had steak.....in hindsite I should have had the steak too. At 1am my nacho's decided to vacate the premises!!!! not a pleasant thing to happen the morning of a big race. I was still awake at 3am so got up and eat a banana as I knew that while I still felt queezy I needed some food on board.
Race start was 7am and we got there about 6.30am - I dont tend to have a huge warm up before 10 and 20km races - I feel more need of that for a 5 or 3km race. Lots of chatting and catching up with people I have not seen in a couple of years....this is what I love about my sport. Its really like one big happy family.
We all line up for the 10km and get the directions speach from Dave Smith. Due to new road closure ruling this time they had to shorten the course on the road and make it up in the car park area..... so this 1 km loop was going to have 9 turns in it (with 5 of those in the 200m) hmmm its not going to be a fast course at all....but again it was the same for everyone. My goal today was to be under 1 hour. I was hoping for a low 58mins but on seeing the course I was not so sure that would happen. It was perfect conditions....slight breeze, about 22 degs BUT 78% humidity. I am used to it now but others were not and it caught a few towards the end of the race. As expected Stuart leapt out to the lead spot and remained there, with Peter B following close in pursuit. David Smyth also leapt in with that lead group and stayed with them for the first km and slowly they pulled away. Simon was just infront of me but about 4km he suddenly slowed and limped along..his hammy twinged on him. He did still manage to finish the race but not in the time he was hoping for. I set my target on David Smyths back and proceeded to slowly pick him off, catching him at 8km. Next target was Adam, he was a lap behind me but still a good distance a head of me to make it a good goal to catch and pass him and I did so with one lap to go. Bell lap and I glanced at the time and new it was going to be touch and go to get my time. I had slipped to 6min - 5:55 min laps and I was worried I wasnt going to get my time. The pan pacs record was 60:24 but I am thrilled to say I crossed the line in 59:17 YAY
This race really took it out of me and I felt really ill after. We went home where I crawled into bed for a few hours. The rest of the day was pretty much wasted by lazing on the couch watch tv. We did meet up with Liz, David and Stuart and partner for dinner and a wander through the night markets...that was really lovely.
Now to get a good sleep. 3000m is tomorrow at lunch time.
Video of the 10km Road Walk
Garmin data 10km
Wednesday, October 29, 2014
Training hard for Pan Pac's
Sorry its been so long..........I dont think anyone is still following me on here but I still like to pop on and up date what I have been up to.
I am still getting up each morning with Shane and walking 5km easy. But I have tweaked it and have made Wednesdays my full rest day - mainly due to Tuesday being a big speed night and I find I am fatigued after it.
So since my last up date :-
I raced a 3000m and posted my fastest Australian time of 16;24
I am still averaging 32 mins for my 5km walks in the morning and they are getting easier and easier.
Shane and I have just started doing the local park run's on Saturdays - he is jogging the 5km and I walk beside him. I am enjoying these immensely as its time together and its wonderfull seeing him getting fitter and fitter.
Tonight was my last speed session before Pan Pac's. I decided on 5 x 400m and was very happy with how I went. I felt great and the body flowed well......the heat was the tough part. We are in the middle of the hottest October on record with temps getting up to 35 to 39 degs and the humidity is AWFUL!!! So on the track it feels like walking through fog....it sucks you to the track and tires you. The weather forecast for this weekend is storms for the whole weekend. while I am sure this wont happen cause they have been saying that all week and the storms they predict dont happen....so they move the warning to the next day and so on...... I am really hoping this is the case :D
So my 5 x 400's were :- 2:05, 2:02, 2:03, 2:07 and 2:05 max heart rate was 162 which is much lower than it has been. So I am very happy with that.
Pan Pac's will be a full on weekend with 5000m Saturday at 4pm, 10km Road walk Sunday at 7am (so 12 hour recovery???? are you kidding me) and finally 3000m at 12.30pm (right in the hottest part of the day) I do question the sanity of the organizers - but its the same for all of us.
I am still getting up each morning with Shane and walking 5km easy. But I have tweaked it and have made Wednesdays my full rest day - mainly due to Tuesday being a big speed night and I find I am fatigued after it.
So since my last up date :-
I raced a 3000m and posted my fastest Australian time of 16;24
I am still averaging 32 mins for my 5km walks in the morning and they are getting easier and easier.
Shane and I have just started doing the local park run's on Saturdays - he is jogging the 5km and I walk beside him. I am enjoying these immensely as its time together and its wonderfull seeing him getting fitter and fitter.
Tonight was my last speed session before Pan Pac's. I decided on 5 x 400m and was very happy with how I went. I felt great and the body flowed well......the heat was the tough part. We are in the middle of the hottest October on record with temps getting up to 35 to 39 degs and the humidity is AWFUL!!! So on the track it feels like walking through fog....it sucks you to the track and tires you. The weather forecast for this weekend is storms for the whole weekend. while I am sure this wont happen cause they have been saying that all week and the storms they predict dont happen....so they move the warning to the next day and so on...... I am really hoping this is the case :D
So my 5 x 400's were :- 2:05, 2:02, 2:03, 2:07 and 2:05 max heart rate was 162 which is much lower than it has been. So I am very happy with that.
Pan Pac's will be a full on weekend with 5000m Saturday at 4pm, 10km Road walk Sunday at 7am (so 12 hour recovery???? are you kidding me) and finally 3000m at 12.30pm (right in the hottest part of the day) I do question the sanity of the organizers - but its the same for all of us.
Sunday, October 12, 2014
5000m PB/Masters Race Meet
I have had a GREAT week. Training has come together well, both my track walks went amazingly well. Even pushed through my first 5km fartlek in months and did a GREAT time :D.... yep GREAT is my word for the day. I talked Paul into do a fartlek like I do them... he was keen and excelled. I explained to him that in theory ... his fartlek time should be about 30secs to a min slower than his 5km race time. (his time today proved that point beautifully)
So to quickly recap the week:- Sun 3000m race, Mon -5km slow, Tues 5km slow am and then 1500m & 5 x 300m in th pm, Weds REST, Thursday 5km easy am then 5km fartlek pm, Friday REST & Sat REST - Total kms for week = 26km (this is my quiet week)
Today was a 5000m track race and I was really keen to get my 28mins!!! I got to the track early and made sure I had a good long warm up and spent 10mins on drills. Temp was 22 degs but the humidity climbed to 83% by the time our walk finished. PHEW that was tough. Race started with 5 walkers - all of us feeling GREAT!!!! as we were racing I noticed the water table had been set up .. but it was still sitting on the grass about a metre away from the edge of the track....so to grap a water meant leaving the track - hmmm problem...YOU CANT DO THAT IN A RACE! lol I had thought it was just an error and I am sure they will sort it but by 3km I knew that I needed water and so asked/gasped - move the water table please. Next lap and it was sorted and I could grab a much needed water. What happens when you gulp water as you are walking - you swallow air and you end up with stitch!!! 1 km to go and I was in pain.... I did every trick I know to get rid of it but it cost me valuable seconds ... damn it!!! It started to ease on my last lap and I really pushed it hard to the finish.
I am rapt with my time 28:16 - my fartlek time on thurs was 28:48 ..... so I am very happy with this and I know my 28 mins is there. Come Pan Pac's and it will be on!!!
5000m race
As there was a 1500m race on next... I hung around...not really intending to race but if there was only going to be one walker then I would join them. But I was saved by all the juniors.....our gorgeous wee team of young ladies all fronted up. I was thrilled when Robyn asked me to take them over to the start and help them warm up. So while over there I got them all to settle, stop chatting and to focus. They did their drills and walk throughs and for a few moments before the race I chatted to them about technique ... arms correct and shoulders low....chins up and to not try to win the race in the first 200m. Well I am so so so thrilled to say that all of them set new PB's today... I nearly cried. They all looked fantastic and had listened to my talk - styles were perfect. Robyn was a very proud coach thats for sure.
I do have to say - these meets have been fantastic. They are run superbly and the new electronic timing is so helpful. Much thanks to all those who volunteer....trust me ALL the athletes thank you.
So to quickly recap the week:- Sun 3000m race, Mon -5km slow, Tues 5km slow am and then 1500m & 5 x 300m in th pm, Weds REST, Thursday 5km easy am then 5km fartlek pm, Friday REST & Sat REST - Total kms for week = 26km (this is my quiet week)
Today was a 5000m track race and I was really keen to get my 28mins!!! I got to the track early and made sure I had a good long warm up and spent 10mins on drills. Temp was 22 degs but the humidity climbed to 83% by the time our walk finished. PHEW that was tough. Race started with 5 walkers - all of us feeling GREAT!!!! as we were racing I noticed the water table had been set up .. but it was still sitting on the grass about a metre away from the edge of the track....so to grap a water meant leaving the track - hmmm problem...YOU CANT DO THAT IN A RACE! lol I had thought it was just an error and I am sure they will sort it but by 3km I knew that I needed water and so asked/gasped - move the water table please. Next lap and it was sorted and I could grab a much needed water. What happens when you gulp water as you are walking - you swallow air and you end up with stitch!!! 1 km to go and I was in pain.... I did every trick I know to get rid of it but it cost me valuable seconds ... damn it!!! It started to ease on my last lap and I really pushed it hard to the finish.
I am rapt with my time 28:16 - my fartlek time on thurs was 28:48 ..... so I am very happy with this and I know my 28 mins is there. Come Pan Pac's and it will be on!!!
5000m race
As there was a 1500m race on next... I hung around...not really intending to race but if there was only going to be one walker then I would join them. But I was saved by all the juniors.....our gorgeous wee team of young ladies all fronted up. I was thrilled when Robyn asked me to take them over to the start and help them warm up. So while over there I got them all to settle, stop chatting and to focus. They did their drills and walk throughs and for a few moments before the race I chatted to them about technique ... arms correct and shoulders low....chins up and to not try to win the race in the first 200m. Well I am so so so thrilled to say that all of them set new PB's today... I nearly cried. They all looked fantastic and had listened to my talk - styles were perfect. Robyn was a very proud coach thats for sure.
I do have to say - these meets have been fantastic. They are run superbly and the new electronic timing is so helpful. Much thanks to all those who volunteer....trust me ALL the athletes thank you.
Friday, September 26, 2014
3000m Race
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
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
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
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