What a fantastic way to finish up my last speed session. Tonight I just flew!!!! My style came together perfectly and I was fast!!!! and legal!!!!
It was such a mega crazy morning for me at work ... I didnt know if I was coming or going for most of it. I have finished my first week of the Optislims and was thrilled to weigh in this morning and find I am exactly 4kg lighter .... think that also helped with being so speedy tonight. I just felt awesome today!!!!
Got to the track and warmed up with everyone....then we waited for Robyn to decided what her squad was going to do.... 5 x 500m and then after we were going to have a relay race. There were 10 of us so we had two teams of 5 ... each were to go through 4 times over 100m
The 500's - I set out at a nice pace...stretched my legs out and let every thing flow nicely - I was not pushing HARD, maybe about 90% effort. It was feeling nice and easy, which amazed me. Maybe the weight loss???
1st - 2:43
2nd - 2:41
3rd - 2:42
4th - 2:40
5th - 2:40
For me thats nice and quick and I am super happy with that.
Then we all lined up for the relay and I must say that Robyn set us up in order so well that for 90% of it we were pretty much neck and neck with each other... and it was so much fun. Especially watching Denise and Bridie really step up with the speed and surprise us all with just how quick they could really go over 100m.... and how GREAT they looked doing it!!
5 x 500m data
Tuesday, April 14, 2015
Sunday, April 12, 2015
Nice relaxing week of training
I am in my wind it down phase now.
Tuesday I met Kay at the walkway and we did 8km together and a nice easy pace for me and semi brisk for her.
Thursday, Paul and Deb joined us for our usual 8km and we all chatted away while doing that...its so nice having a group to walk with.
Today is Saturday and pretty much my last walk by myself along the walk way for a few weeks now. So I headed out and just took my time so that I could enjoy it. But I found I was really lacking energy and while my heart rate was realitivly low, it was still a bit harder than it looked. I am pleased that I went out but looking back wish I had just tried to have gone further.
I am really hoping it will only be 4 weeks until I can start walking again...and even then it will be at a sedate pace. Not sure how I will cope mentally with doing nothing at all for 4 weeks.
Thanks to all who have followed me .... this is a little sidetrack in my journey.
Tuesday I met Kay at the walkway and we did 8km together and a nice easy pace for me and semi brisk for her.
Thursday, Paul and Deb joined us for our usual 8km and we all chatted away while doing that...its so nice having a group to walk with.
Today is Saturday and pretty much my last walk by myself along the walk way for a few weeks now. So I headed out and just took my time so that I could enjoy it. But I found I was really lacking energy and while my heart rate was realitivly low, it was still a bit harder than it looked. I am pleased that I went out but looking back wish I had just tried to have gone further.
I am really hoping it will only be 4 weeks until I can start walking again...and even then it will be at a sedate pace. Not sure how I will cope mentally with doing nothing at all for 4 weeks.
Thanks to all who have followed me .... this is a little sidetrack in my journey.
Sunday, April 05, 2015
Solid 10km training walk
I am really enjoying the added gym work outs. We have a small home gym on our balcony and I have a small set of dumb bells that I use for all my moves. I just do high reps and only have a 20 sec rest between sets. Plus I also do jumping jacks, crunches, leg raises, push ups and twists in between as well. So it keeps me moving - only my lower back doesnt like it too much. I am hoping that as I strengthen my core and other muscles this will eventually go away.
Today I really wanted to walk...its Easter and I have been nibbling on chocolate and eating out alot... I really need to get out.
It was nice this afternoon....the rain has stopped and the cloud lifting. It wasnt super hot which was a nice change. The walk way was packed as normal, lots of kids on bikes and people walking their dogs. I decided to add in bursts of speed to make this walk a little more substantial. So every couple of km I would pick up for 500m of it. I felt good and strong during this walk and had planned to do 12 km but when I got to 8km my back was starting to ache and so I decided to not push it and stop at 10k, As I dont have any events that I am training for at the moment I would rather stop than end up hurt.
Its only 2 weeks not till I go to bangkok. Not sure how I will cope with ZERO exercise for at least 4 weeks. I guess I will cope .. well I have to dont I.
time for today was pretty decent for a training walk. 10km in 1:02:10 for an avg of 6:13 per km. I am happy with that.
Sunday, March 29, 2015
10km Corporate Challenge Race 2
I didnt do Race 1 which was a 5km as it clashed with a Masters club walk and I choose to do that. But no that the Summer season has come to an end and there are no more races til Winter season starts, I decided to jump at the Race 2 which was 10km.
I haven't posted much about my training over the last week or two. Nothing really exciting to report....just me ticking on doing what I do. Have not done any speed sessions and have just decided to do distance with an avg pace as I am trying to lose some weight before surgery in 3 weeks...not that it has worked that well...sigh.
The course was really nice, its a 5km loop - the first 500m follows the road and then you swap over to a path on the nature reserve, this goes for about 1.5km then you pop back out on the road for one of the longest sections of the race - a long straight that is nearly 1.5 km. Then you pop up the bank and follow the edge of the cycle drome......for the second lap you flick to the left and join back up to the start again.....on your finishing lap you flick right and do one lap of the track to finish.
It was pretty congested for the first 1km as people were starting to pull away from each other. I stayed with the 55min pace runners for the first km but they slowly pulled away as I started to settle into a slower pace. I was having trouble breathing properly and at the 4km mark was starting to cough and dry retch (I have had a gummy throat for about 2 weeks....its not sore ... just got gunk that seems stuck in it...worse at night time)
At the 5km and the start of the final lap, I started to clear my breathing and decided to try and pick off the group of runners that were a head of me. The 60min pace runner had just passed me and I really wanted to stay on her heel. The path way through the nature reserve...while pretty ... is not fast .. for a walker the path is too uneven to really get too much speed going....and I noticed that my pace had dropped ALOT in this section. I had picked off 4 of the runners and now set my sites on the last one ahead of me. I caught her just as we hit the bank up to the cycle drome... 1 km to go and so I dug deep and managed to pick my pace up enough to get past her and to put a good gap between us. I really thought she would take chase but I think she was pretty much done.
When I popped out on to the track...you do one lap to come around to the finish area.....there was a runner a head of me who had stopped for air but started running again when she saw me coming.... as we came round the last bend the commentator saw us and started egging us both on and alerting the crowd that here comes the first walker and its going to be an all out with a runner to cross the line. I did catch her and we both crossed the line at the exact same time....... 1:01:13 ... and I forgot to push stop on my watch LOL .... I was pushing so so hard to catch her.....I fair flew. The finish photographer came up to me and tapped me on the shoulder with a grin ear to ear.... he showed me his screen on the camera and said "you're busted" ...... DQ for you he said...... yep the photo shows me about an inch off the ground with both feet.............. I replied you know what...that fact that I can lift is just bloody amazing in its selft but at the end of a 10km when I was shattered.... I will gladly take that!!! So I am waiting for the photo to be uploaded to his site as I know there will be many comments...............and thats ok :D
10km data
Side note:::: Will head to Dr this week if my throat doesnt clear up....I had thought it may have been caused from drinking milky coffees when I know I cant really do dairy.... but two weeks its two weeks too many.
I haven't posted much about my training over the last week or two. Nothing really exciting to report....just me ticking on doing what I do. Have not done any speed sessions and have just decided to do distance with an avg pace as I am trying to lose some weight before surgery in 3 weeks...not that it has worked that well...sigh.
The course was really nice, its a 5km loop - the first 500m follows the road and then you swap over to a path on the nature reserve, this goes for about 1.5km then you pop back out on the road for one of the longest sections of the race - a long straight that is nearly 1.5 km. Then you pop up the bank and follow the edge of the cycle drome......for the second lap you flick to the left and join back up to the start again.....on your finishing lap you flick right and do one lap of the track to finish.
It was pretty congested for the first 1km as people were starting to pull away from each other. I stayed with the 55min pace runners for the first km but they slowly pulled away as I started to settle into a slower pace. I was having trouble breathing properly and at the 4km mark was starting to cough and dry retch (I have had a gummy throat for about 2 weeks....its not sore ... just got gunk that seems stuck in it...worse at night time)
At the 5km and the start of the final lap, I started to clear my breathing and decided to try and pick off the group of runners that were a head of me. The 60min pace runner had just passed me and I really wanted to stay on her heel. The path way through the nature reserve...while pretty ... is not fast .. for a walker the path is too uneven to really get too much speed going....and I noticed that my pace had dropped ALOT in this section. I had picked off 4 of the runners and now set my sites on the last one ahead of me. I caught her just as we hit the bank up to the cycle drome... 1 km to go and so I dug deep and managed to pick my pace up enough to get past her and to put a good gap between us. I really thought she would take chase but I think she was pretty much done.
When I popped out on to the track...you do one lap to come around to the finish area.....there was a runner a head of me who had stopped for air but started running again when she saw me coming.... as we came round the last bend the commentator saw us and started egging us both on and alerting the crowd that here comes the first walker and its going to be an all out with a runner to cross the line. I did catch her and we both crossed the line at the exact same time....... 1:01:13 ... and I forgot to push stop on my watch LOL .... I was pushing so so hard to catch her.....I fair flew. The finish photographer came up to me and tapped me on the shoulder with a grin ear to ear.... he showed me his screen on the camera and said "you're busted" ...... DQ for you he said...... yep the photo shows me about an inch off the ground with both feet.............. I replied you know what...that fact that I can lift is just bloody amazing in its selft but at the end of a 10km when I was shattered.... I will gladly take that!!! So I am waiting for the photo to be uploaded to his site as I know there will be many comments...............and thats ok :D
10km data
Side note:::: Will head to Dr this week if my throat doesnt clear up....I had thought it may have been caused from drinking milky coffees when I know I cant really do dairy.... but two weeks its two weeks too many.
Sunday, March 15, 2015
10km slog
Well they say you are what you eat! Today I was cheese whiz!!!!!
Last night I had a strong urg for Pizza! its very rare that I ever want pizza and I used to LOVE domino's. So I thought why not have a treat and went and brought a large Hawaiian and a Half/Half of Chicken hawaiian, and Chick, bacon/bbq. The first thing I noticed when I opened the box at home was that it looked like a heap of yellow liquid had been poured over the pizza and to my horror at first bite discovered that was the cheese!!!! The chicken on my pizza was ground up and tasted nothing like chicken.................... I was very disappointed to say the least. I should have just gone to the Italian place up the road and brought from them.
I woke up today and was really just not feeling like doing anything, my back was achy and I felt really flat. But, laying in bed is not keeping me fit or helping me to shed some weight. So I got up and dragged my butt out the door.
I had to fight with myself the whole walk today, I felt flat and stodgy, no energy and no get up and go. My back hurt and my head was just telling me to quit. So to cheat myself into doing at least 10km..... instead of turning back on the walkway (which would have finished me at 8km) I turned and went up hedges ave for a 1 km ... knowing that when I turned it would end me on 10km. Hedges was really busy with bikes so my times dropped dramatically as I was going up and down on the curbs and dodging people on bikes.
My friend Tammy made it to 20km today..........I take my hat of to her, there was no way I had that in me today and even her first 10km was was faster than mine today.... she will be tickled to know that :D
Well its done now and wailing over it wont change it. While it was a slow 10km it was still done. 1:05:23 with a low avg heartrate of 148 wish shows I just wasnt working hard....
10km data
Last night I had a strong urg for Pizza! its very rare that I ever want pizza and I used to LOVE domino's. So I thought why not have a treat and went and brought a large Hawaiian and a Half/Half of Chicken hawaiian, and Chick, bacon/bbq. The first thing I noticed when I opened the box at home was that it looked like a heap of yellow liquid had been poured over the pizza and to my horror at first bite discovered that was the cheese!!!! The chicken on my pizza was ground up and tasted nothing like chicken.................... I was very disappointed to say the least. I should have just gone to the Italian place up the road and brought from them.
I woke up today and was really just not feeling like doing anything, my back was achy and I felt really flat. But, laying in bed is not keeping me fit or helping me to shed some weight. So I got up and dragged my butt out the door.
I had to fight with myself the whole walk today, I felt flat and stodgy, no energy and no get up and go. My back hurt and my head was just telling me to quit. So to cheat myself into doing at least 10km..... instead of turning back on the walkway (which would have finished me at 8km) I turned and went up hedges ave for a 1 km ... knowing that when I turned it would end me on 10km. Hedges was really busy with bikes so my times dropped dramatically as I was going up and down on the curbs and dodging people on bikes.
My friend Tammy made it to 20km today..........I take my hat of to her, there was no way I had that in me today and even her first 10km was was faster than mine today.... she will be tickled to know that :D
Well its done now and wailing over it wont change it. While it was a slow 10km it was still done. 1:05:23 with a low avg heartrate of 148 wish shows I just wasnt working hard....
10km data
Sunday, March 08, 2015
5000m GC Masters T&F Championships
Night meets are AWESOME! Especially when you live on the Gold Coast and have temps of over 30 degs most days.... so racing at night when the sun is down and the stars are out is devine. Temps may still be up but the heat of the sun is gone. As luck would have it, the clouds came over and the temp was a nice cool 25 degs.
The only thing I struggle with when racing so late at night is figuring out my food intake...and I really buggered it up for this race. I had a late breakfast at 10 am then we headed to Harbour Town and went to the movies. But we didnt get out until 3pm and by the time we made it home at 4pm I realized I had missed my cut of for eating as the race was at 7:45pm I needed to eat 4 hours prior. Went to make a sweet coffee and got distracted, before I new it ... it was time to head to the track.
I warmed up and did alot of dynamic stretches and racewalk drills. A few walkers had pulled out from the 5000m, they had done the 1500m earlier and were struggling a little. So it was myself, Iggy, Christian and Robyn that lined up for the 5000m walk. I really didnt have any plan in mind. I knew Iggy was faster than me but I had hoped that he wouldnt lap me tonight (he did but 200m ahead of his finish - so I am happy with that)
The starter got us under way and I stuck close to Iggy for the first 300m but once his legs warmed up he started to slowly pull away and I was happy to let him go. I have learned from experience to walk your own walk and I was happy at the pace I was going. My first km was 5:26 and I was feeling really good. There were no lap scorers so the officials decided to take on that role but in doing that they forgot to flip the lap counter on the track side....So when they realised and called out to me....8 to go? I nodded but then really lost my focus as I tried to work out what lap I actually was on.....I just click on km by km...not lap by lap. So for a whole lap I really lost my focus...(it was my 2km lap) so yes I did have 8 laps to go. Never ask me to do math at the best of times but mid race..... I cant even give you 1 + 1 LOL
As I went through 3000m I glanced at my watch but with the dim light I couldnt read it properly and so I thought it said 16:50 - I was pretty happy with this and started working out that if I could keep this up I might get a high 28mins for the race. (it was actually 16:37) On my 4th km I was starting to feel tired and my energy was slowly leaving me. With just one km to go now and trying to keep Iggy from lapping me, I had to dig it in and push. I still was sure I was aiming for a high 28 and ask Iggy came past me just 200m off his finish and for me .. my final lap, I tucked in behind him and went all out. I know I can do 400m in 2:04 fresh and it was now that I really needed to push hard.
As I crossed the line I hit stop and then checked my watch. I was expecting to see 28:XX but to see 27:59.9 was the BEST feeling ever. But better than that....was checking the acutal results and finding out my official time was 27:58 .............. this is my fastest time in Aussie...so its my Aussie PB
Now that I know I can reach this level with the training I am doing myself, I am excited for Perth. I will be taking 12 weeks off soon to recover from my surgery but I can still do stationary bike and many of my isometric weights etc ... I am confident I can still pull off a good 5 and 10km time for the world masters.
Tuesday, March 03, 2015
10 x 300m / 100m cool down
Short and sharp track session tonight. Kay and I decided to join in with the juniors work out. While I dont like the short distance speed sessions I decided that tonight I just wouldnt go all out and I should be ok. I tend to push too hard on the short distance and end up pulling my hip flexors.
So tonight I held back and focused on technique which I was told looked good and relaxed.
My 10 fast 300's were all at a good solid pace with an avg of 1:37
So tonight I held back and focused on technique which I was told looked good and relaxed.
My 10 fast 300's were all at a good solid pace with an avg of 1:37
| Laps | Time |
| 1 | 01:41.6 |
| 2 | 01:36.5 |
| 3 | 01:37.2 |
| 4 | 01:38.0 |
| 5 | 01:37.7 |
| 6 | 01:38.0 |
| 7 | 01:37.1 |
| 8 | 01:36.6 |
| 9 | 01:36.7 |
| 10 | 01:36.0 |
I am happy enough with that. Avg heart rate was 148 which is showing my fittness is returning slowly.
Saturday, February 28, 2015
12 km along the broadbeach
I should have stayed up this morning. Shane went to work at 5.30am and I felt pretty decent BUT being a big lazy bum, I went back to bed and woke up at 8.30am feeling shattered and had to really talk myself into getting my butt out the door for this walk.
I really wanted to do 12km. I didnt care how long it took me just to get it done. I need some long walks to not only build up my endurance but these long slow walks burn the most fat and I must lose 3 kg in the next 7 weeks. Doesnt sound like much but in the last 3 weeks I have only lost .5kg and its frustrating me no end.
I felt pretty decent for most of this walk. I can certainly feel that I am using my glutes more now and by 8km they were really telling me they were working. Oddly looking at my km splits I was doing one km at an easy and one km at a moderate (10 sec dif). To me I felt like I was walking pretty much the same the whole way. Not sure if that is just the lay of the ground or just how I was feeling at the time. I do know that it was getting pretty hot out there and my arm that had the laser on it was starting to heat up on the last few kms. I put a large glob of sunscreen on it before I went out so I dont think it got burnt. It was 29 degs when I got back home....just a slightly warm day.
The last 3 km were a bit of a mission. I had to keep checking my form and telling my self that it wasnt far now and to keep going...my legs and glutes were getting pretty sore and tired and on the last km I worked hard to pick up the pace to finish. I wanted to see if I could still find a little bit in the tank for the last km. I did but it was pretty much it. Total time for 12km was 1:16:08 so an avg km pace of 6:21 per km. I am happy with that as its faster than I thought I would be.
I am definitely noticing a huge difference in my walking since I have been doing regular weight sessions and calisthenics with bodyweight workouts. Its made me much stronger which I guess is helping me be faster with less effort in my walking. Core strength is slowly coming along now and I can finally do a 90 sec plank...............hey for me thats bloody awesome casue when I started I could only just do 25 secs.
12km data
I really wanted to do 12km. I didnt care how long it took me just to get it done. I need some long walks to not only build up my endurance but these long slow walks burn the most fat and I must lose 3 kg in the next 7 weeks. Doesnt sound like much but in the last 3 weeks I have only lost .5kg and its frustrating me no end.
I felt pretty decent for most of this walk. I can certainly feel that I am using my glutes more now and by 8km they were really telling me they were working. Oddly looking at my km splits I was doing one km at an easy and one km at a moderate (10 sec dif). To me I felt like I was walking pretty much the same the whole way. Not sure if that is just the lay of the ground or just how I was feeling at the time. I do know that it was getting pretty hot out there and my arm that had the laser on it was starting to heat up on the last few kms. I put a large glob of sunscreen on it before I went out so I dont think it got burnt. It was 29 degs when I got back home....just a slightly warm day.
The last 3 km were a bit of a mission. I had to keep checking my form and telling my self that it wasnt far now and to keep going...my legs and glutes were getting pretty sore and tired and on the last km I worked hard to pick up the pace to finish. I wanted to see if I could still find a little bit in the tank for the last km. I did but it was pretty much it. Total time for 12km was 1:16:08 so an avg km pace of 6:21 per km. I am happy with that as its faster than I thought I would be.
I am definitely noticing a huge difference in my walking since I have been doing regular weight sessions and calisthenics with bodyweight workouts. Its made me much stronger which I guess is helping me be faster with less effort in my walking. Core strength is slowly coming along now and I can finally do a 90 sec plank...............hey for me thats bloody awesome casue when I started I could only just do 25 secs.
12km data
Tuesday, February 24, 2015
5km track - easy
After a terrible weekend both weather wise and health wise I was really feeling the need to do some form of exercise but I knew I was not up for speed work. We had a big cyclone go through over the weekend so the weather was WILD to say the least and I ended up with a banger of a migrane that only went away yesterday..... way way way too many drugs in my tummy and its left me with some shocking abdo pains. But I was determined to walk tonight and decided that I would just do an easy 5km.
I warmed up with Kay for 3 laps and then had a good stretch. I figured at the very least I could make it to 3km and if I felt ok then carry on for the 5km. When my tummy is like this I never know how I will go, sometimes I can start out and it settles and goes away...other times it just hurts the whole way but not enough to stop.
I was really surprised when I started out how ok I felt.....Robyn did say I looked abit stiff but I settled after a bit. (was not able to twist to much at the beginning) so when I went through my first km in 5:52 I was really surprised. It didnt feel like I was going that fast. hmmmm wonder if my Multi B and Vit D injection have worked so quickly lol....only had them yesterday. But the rest of my walk remained the same pace. I finished the 5km and felt really good ..... stomach still in knots but I am used to that....but body wise I felt great.
29:17 for an easy 5km .............. hell yes I will take that!!!
5km track data
I warmed up with Kay for 3 laps and then had a good stretch. I figured at the very least I could make it to 3km and if I felt ok then carry on for the 5km. When my tummy is like this I never know how I will go, sometimes I can start out and it settles and goes away...other times it just hurts the whole way but not enough to stop.
I was really surprised when I started out how ok I felt.....Robyn did say I looked abit stiff but I settled after a bit. (was not able to twist to much at the beginning) so when I went through my first km in 5:52 I was really surprised. It didnt feel like I was going that fast. hmmmm wonder if my Multi B and Vit D injection have worked so quickly lol....only had them yesterday. But the rest of my walk remained the same pace. I finished the 5km and felt really good ..... stomach still in knots but I am used to that....but body wise I felt great.
29:17 for an easy 5km .............. hell yes I will take that!!!
5km track data
Thursday, February 19, 2015
5km treadmill
We were all going to do 8km along the walk way but Cyclone Marcia has other ideas! She is due to hit the Gold Coast at 10pm tonight but already we are getting rain and wind. Its been up graded to a Cat 4 .... I really feel for those further up north where it is going to hit land soon.
So I decided to come home and jump on the treadmill in the downstairs gym. The last time I used it I thought something was wrong with it and today I am sure of it. As I walked in you can see its up on an incline but when you turn it on it says its level...hmmmm I started it and couldnt walk at the top of the treadmil so I knew it was not level, I had to drop it to -2 to get it level (Shane says its prop lost the two back feet on the treadmill) I also found the belt hard and surging so it was difficult to get into a smooth style. But I manage to make it through to 5km before I thought bugger this and left it.
I am hoping the storm will have passed by Saturday as I would like to head out and get a 12 or 14km walk done..... but I am not going to bother if its pouring and windy.
time for tonight as an easy 32:49
Data here
So I decided to come home and jump on the treadmill in the downstairs gym. The last time I used it I thought something was wrong with it and today I am sure of it. As I walked in you can see its up on an incline but when you turn it on it says its level...hmmmm I started it and couldnt walk at the top of the treadmil so I knew it was not level, I had to drop it to -2 to get it level (Shane says its prop lost the two back feet on the treadmill) I also found the belt hard and surging so it was difficult to get into a smooth style. But I manage to make it through to 5km before I thought bugger this and left it.
I am hoping the storm will have passed by Saturday as I would like to head out and get a 12 or 14km walk done..... but I am not going to bother if its pouring and windy.
time for tonight as an easy 32:49
Data here
Tuesday, February 17, 2015
4km easy and 1km fast
After a weekend of not feeling so well and bad stomach aches, I really didnt feel like any speed work tonight. So I opted for an easy 5km and walk with Paul..... but when we neared the 3km mark Paul asked if I wanted to pick up the pace and then try for a fast last km.
At this stage we were doing 6:38 per km - so really nice and easy. 4th km picked up to about 6:20 and then when we hit the last km mark we kicked it up and pushed hard. I was walking beside Paul (knowing I was walking further but was ok with that) but suddenly got some really sharp and nasty pains in my stomach so I dropped back and tucked in behind him with the intention of letting him go and easing back, but once he got about 3 meters away from me the competitive streak in me took over and I took chase. I manged to catch up to him and cross the line hard on his heels for a 5:26 last km.
Both of us were really happy with that and I feel like I still had a good work out.
Total time was 31:39
track work out
At this stage we were doing 6:38 per km - so really nice and easy. 4th km picked up to about 6:20 and then when we hit the last km mark we kicked it up and pushed hard. I was walking beside Paul (knowing I was walking further but was ok with that) but suddenly got some really sharp and nasty pains in my stomach so I dropped back and tucked in behind him with the intention of letting him go and easing back, but once he got about 3 meters away from me the competitive streak in me took over and I took chase. I manged to catch up to him and cross the line hard on his heels for a 5:26 last km.
Both of us were really happy with that and I feel like I still had a good work out.
Total time was 31:39
track work out
Monday, February 16, 2015
Training's coming along well
Thursday :-
Kay, Paul and Deb were all meant to met up at Broadbeach for our usual 8km easy...but unfortunately they were not able to tonight. So I headed there myself. I am really glad that I thought to put my headset in the bag so I had music. It also gave me a chance to have a good step out and push for a good 8km. I felt really good and took it nice and easy for the first 4km then started to pick the pace up for the last 4km. At 7km it started to rain.....it rained hard!! so it sure made me go faster to get to the car. :D total time was a good 50:41 for an avg pace of 6:20
8km data
My hubby ended up with a nasty gastro virus and for 3 days I felt very seedy and unwell myself. It was also our wedding anniversary on Saturday (Valentines Day) so we just stayed tucked up at home. Sunday I didnt feel like walking still but I did make up a small crossfit circuit in my lounge. I had the couch to use as step ups, crunches, planks, mountain climbs, bridges and side oblique crunches which I did a set of for a min between doing small weights - dumbbell curls, shoulder press, lateral raises, tricep extension, wide stanch squats. After 30mins I was pretty sweaty and feeling like I had achieved a really good workout.
Monday ;-
Back to my racewalking in the mornings. I felt better today and so stepped out for my 5km. I did an easy 31:29 for an avg pace of 6.17 My morning walks are not about speed but technique. I work on getting a good twist in my hips and push off with my back foot. Its slowly getting easier and with the squat and ab challenge that I have been doing...I feel stronger too.
5km data
I will be taking a short break from walking in April for 6 to 12 weeks to have surgury. So I need to get as much fitness in as I can. I will be able to use stationary bike but I already know that it does nothing for holding onto rw fitness. I have 60 days to drop 4kg and tone up a little, so I am amping up the cardio now and cutting back the kj's in my diet. Being of early menopause age...I am finding it sooo hard to lose any weight at all. Seems the more I train the less I losse. I know that once it starts to drop off it will just continue...its just getting it to start. I must say that aging really does SUCK!
Kay, Paul and Deb were all meant to met up at Broadbeach for our usual 8km easy...but unfortunately they were not able to tonight. So I headed there myself. I am really glad that I thought to put my headset in the bag so I had music. It also gave me a chance to have a good step out and push for a good 8km. I felt really good and took it nice and easy for the first 4km then started to pick the pace up for the last 4km. At 7km it started to rain.....it rained hard!! so it sure made me go faster to get to the car. :D total time was a good 50:41 for an avg pace of 6:20
8km data
My hubby ended up with a nasty gastro virus and for 3 days I felt very seedy and unwell myself. It was also our wedding anniversary on Saturday (Valentines Day) so we just stayed tucked up at home. Sunday I didnt feel like walking still but I did make up a small crossfit circuit in my lounge. I had the couch to use as step ups, crunches, planks, mountain climbs, bridges and side oblique crunches which I did a set of for a min between doing small weights - dumbbell curls, shoulder press, lateral raises, tricep extension, wide stanch squats. After 30mins I was pretty sweaty and feeling like I had achieved a really good workout.
Monday ;-
Back to my racewalking in the mornings. I felt better today and so stepped out for my 5km. I did an easy 31:29 for an avg pace of 6.17 My morning walks are not about speed but technique. I work on getting a good twist in my hips and push off with my back foot. Its slowly getting easier and with the squat and ab challenge that I have been doing...I feel stronger too.
5km data
I will be taking a short break from walking in April for 6 to 12 weeks to have surgury. So I need to get as much fitness in as I can. I will be able to use stationary bike but I already know that it does nothing for holding onto rw fitness. I have 60 days to drop 4kg and tone up a little, so I am amping up the cardio now and cutting back the kj's in my diet. Being of early menopause age...I am finding it sooo hard to lose any weight at all. Seems the more I train the less I losse. I know that once it starts to drop off it will just continue...its just getting it to start. I must say that aging really does SUCK!
Tuesday, February 10, 2015
3km fartlek and 4 x 500m
After a shocking 3km race on Friday night, I managed to back it up the next morning with a moderate 5km walk at the Parkrun in 29:51
My body had not recovered from the 200m repeats and I have decided to stay away from them.
Today I had decided to do a 5km fartlek but changed my mind about 3/4 through the workout. So instead I did a 3km fartlek and then 4 x 500m so I still did 5km
3km fartlek went well and I while I felt sluggish I walked much faster than I had on Friday night. My Moderate 500ms were under 3mins. all in all I am happy with this.
1st km = 5:22
500m easy = 2:59 and 500m fast = 2:46
500m easy = 2.58 and 500m fast = 2:43
total time for 3km fartlek was 16:51 - a much more acceptable time.
then I went on to do 4 x 500m but my watch started to do some really odd things and kept acting like I had pressed stop not lap but I know I was pressing lap.
1st 500m = 2.39
2nd 500m = 2.41
3rd 500m = 2.43
4th 500m = 2.40
I had a 2min rest between sets but shows I was much faster in these than during my fartlek.
Feeling much happier with this workout.
3km fartlek
My body had not recovered from the 200m repeats and I have decided to stay away from them.
Today I had decided to do a 5km fartlek but changed my mind about 3/4 through the workout. So instead I did a 3km fartlek and then 4 x 500m so I still did 5km
3km fartlek went well and I while I felt sluggish I walked much faster than I had on Friday night. My Moderate 500ms were under 3mins. all in all I am happy with this.
1st km = 5:22
500m easy = 2:59 and 500m fast = 2:46
500m easy = 2.58 and 500m fast = 2:43
total time for 3km fartlek was 16:51 - a much more acceptable time.
then I went on to do 4 x 500m but my watch started to do some really odd things and kept acting like I had pressed stop not lap but I know I was pressing lap.
1st 500m = 2.39
2nd 500m = 2.41
3rd 500m = 2.43
4th 500m = 2.40
I had a 2min rest between sets but shows I was much faster in these than during my fartlek.
Feeling much happier with this workout.
3km fartlek
Tuesday, February 03, 2015
12 x 200m and 1 x 1500m
Tonight was a tougher speed session. My stomach had been playing up all day today but I was still determined to walk.
I did a quick two laps to warm up and when I heard what the others were going to be doing, I made sure I took it easy on my first 200m until I felt I was moving better.
I never really felt like I flowed well tonight and I know it was due to my stomach. Its been ages since its played up so I cant complain too much. It just bloats up and goes tight and hurts....ALOT!!! So its hard to twist and move when its feeling uncomfortable.
Still I am happy with my times and surprised myself for a few of them. I averaged 1 min for the 200's ... pretty good for how I was feeling. But I did take it easy on the 1500m I was tired by now and my tummy was really feeling crabby. So for 1500m it was an easy time of 8:44
| 200 m | 01:05.2 |
| 200 m | 01:01.1 |
| 200 m | 00:59.3 |
| 200 m | 00:57.4 |
| 200 m | 00:57.7 |
| 200 m | 00:58.5 |
| 200 m | 00:59.1 |
| 200 m | 00:59.1 |
| 200 m | 01:01.9 |
| 200 m | 01:02.2 |
| 200 m | 01:02.1 |
| 200 m | 01:02.2 |
| 1500m | 08:44.7 |
I was pretty pleased to get a couple of :57's in there.... LOL but I really really dont like 200m I am not a sprinter.
Saturday, January 31, 2015
10km along broadbeach
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
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
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
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