5000m Masters Winter Carnival

Today we had two races to pick from.  1 - the 10km Postal Challenge  2 - the 5000m GC Masters Winter Carnival.   I had long earlier opted to do the 5000m as it was closer to home, not such an early start and we had plans for later in the morning.

Turns out Paul, Debbie and Kay all had the same thoughts and entered last week as well.   I really enjoy track races and was looking forward to have a good step out.  

I have been doing aerial yoga to help with flexibility and also doing core and strength training at home.  While I re-start all of these its only obvious that I will end up feeling stiff and sore for the first couple of weeks...... and I do!  But its a good feeling and I really love that I am waking up sleeping muscles.

Today was perfect temps for racing.....about 15 degs with a slight breeze.... just perfect.   We started out and I felt great....stiff but great.   Got a good stride on and felt like I was relaxed and flowing well.   Did my first km in 5.26 but then my lack of fitness stepped in and my next km dropped back to 5:40.   I tried hard to stay at this pace and looked to see Debbie ahead of me and tried to pick up my pace to pass her.

I went through 3 km in 16:49 and I thought to myself...just keep pushing you might get close to 28mins today, but I kinda hit a wee wall and ended up doing my slowest km for 5:46 and then my last km I was trying to catch Paul (which I did but it zapped me in doing so) and again it was a 5:44 - so 10secs lost in these two kms....  but still.  I am very happy with how my training is going and how I am feeling while I am racing.   Nothing is hurting and I am starting to relax and flow.

Total time for the 5000m was 28:19  

5000m race data

1st place masters W45-49  new medals....they are so nice

Winners are Grinners!

10 x 500m Track

Time to start waking up those fast twitch muscles!!!  they have been in a deep sleep and well hidden from me for quite some time.   I have just started doing Aerial Yoga and hope that by becoming more flexable and with a stronger core....my racewalk times will start to come down.   If I can open up my hips more so that I can get better rotation...my stride will lengthen and I will travel further and faster.....    it sounds SO easy when you just write it down hey.   SIGH!!!

I got to the track and was pleased that the winds have died down and it was just a little chilly......shhhh tammy!   11 degs to me is just down right freezing now!!!  how on earth did I train with frost on the ground..... beats me!

Any how we all warmed up and I had decided that I wanted to do 5km but rather than a fartlek I thought I would do 10 x 500m with a 3min rest....some I did a 2min rest but my fitness is not ready for that yet.  But I am pleased to say that my times were pretty good.   Some I would almost put into my "fast" bracket.   :D

2:32
2:35
2:36
2:36
2:37
2:37
2:36
2:40
2:38
2:36   -  my garmin will show a different time but I pressed the wrong button again.

if I could do that back to back for 5km that gives me a 26:03   ...... once apon a time I could do that....so I WILL do that again....watch this space!!!!

10 x 500m

Qld Road Walk Champs

Its WINDY....not breezy....but WINDY.   I woke up at 3am and heard the wind whistling around outside and I thought then...oh dear this is going to make for a very interesting race.  Sure enough.....there were gusts up to 50km per hour and at the beginning of the race it was just continuous.

We were trialing a new course today and I have to say that I loved it.   It was nice and flat with a good wide smooth surface.   The 10 and 20km race was made onto a 2km loop and so they did have a rise in there but our 1km loop was fantastic.   Infact I will be putting it forward to the Racewalk Committee that we drop the Murarie course and use this one in its place.  I would happily walk 20km on this 1km loop.  But any how I have gone off topic......

We attempted to warm up and I took the juniors with me...as we were walking I offered up tips on how to walk into the wind - there is nothing much of each junior and they could easily be blown off the course.  YES it was that windy.  Australia is experiencing a big cold snap and for Queensland....this is very unusual.  Infact there has been reports of snow around the boarder!!  so for us to get 10 degs but feel like 4 degs.....makes us all very cold!

We lined up and our race got under way.   The 10km and 20km walkers had already set off an hour earlier.   With the wind behind us it was a fast 250m down to the first cone but when you turned the cone you really did feel like you were moon walking and just getting no where.   It was just a matter of hunkering down and punching through to get to the next turn cone 500m away.   I was chasing after a couple of the guys and Tenyka ... I picked off the guys and set my sights on Tenyka.  She can normally lap me on a 5km race but the wind was really making it a very hard race for her.

By 3 km I had caught her (17:16mins) I did call out to her to lengthen her stride and tuck in behind me but she was already too tired from struggling against it for as long as she had been.  With the wind the way it was I was expecting to get about 30mins if I was lucky.   By 4km I quickly calculated that I was going to under 30mins and if I can pick up the pace a little I might just break 29mins.   So I took full advantage of the tail wind and really pushed hard.....then it was just one last punch back into the wind to cross the line.  28:55 was my official time.  I hit the wrong button on my watch and didnt stop it... lol.

I pulled up well after this race but by the time I got home my nose was just pouring....and has remained so for two days.  Sigh..........its just what wind does to me.

5km data

Training - one step at a time

Sorry its been a little bit since I up dated this.   I guess with not having a coach to read over this I have fallen out of the habit of updating each time I train.

I am really pleased that last week I trained 3 days in a row.... while that doesn't seem like much...to me that was huge as in the past my body has not been able to stand it and breaks.   While my back is still sore it is not stopping me too much and I am working on stretching and strengthening it.

Today I have been flat all day.   No energy or motivation to do anything.....but I still went to the track and was all set to try my hand at a 3km fartlek and then 4 x 500m  BUT.....and its a good BUT..... I discovered once I had changed that I didnt have my watch ... no gps watch nor even a normal watch.   Well that blows the fartlek..not much point if I cant tell how fast or long it took me.   So I turned to plan B and walked with Paul.   He was happy to do 5km and so I sat in behind him and we set out.

After two km I moved up a little and he picked up the pace again and with each km after that we got a little faster to finish with a 6 min km.   I had helped him achieve his first kick down.  :D

I am pretty sure he said our total time was 33:40  but I will need to check with him.  I am happy enough with that.  I have an appointment tomorrow so I may not get a chance to train... with how tired I am feeling I dont think it wise to get up early and do it.

I have realised that I am 4 weeks overdue for my Vit D and B injections and I feel this is part of the cause for my tiredness.... not sleeping well and poor eating also adding to it.  So my goal is to clean up my eating and focus on good solid training sessions - maximizing as much as I can out of each regardless of how long or short.

Easy 5km tonight

Phew,  the ol body sure let me know I had pushed it a bit hard in my 5000m race.   My back feels like its gone through a wringer!!!!

Muscles up both sides of my back and all through my shoulders......wow I really threw my all in to it.

Tonight its raining...infact its been raining since Friday...with just patches of not.  There was no track tonight and so Kay and I decided to head to the walkway.  While it means an easy walk for me....my back really didnt want me to go any quicker.

We just cruised along and chatted the whole way.  Kay needing the distraction from a busy day and me to forget how much my back was screaming at me to stop.  So we didnt care much for time and just enjoyed it for what it was.   35:32 was our time.

On thursday I have said that her and paul should head off when they arrive and I will chase them down once I get there.  That way I get a bit of a good hit out too.   Then I will make up my mind what distance I will walk this weekend.  Its the GC Walk champs for 10km....and that pulls at my competitive side..... but my sensible side is trying to stamp her foot and say ... YOU are not race fit yet...10km is too far unless you just training walk it.  I know myself to know I CANT do that.   Plus I also found out that the 20km road walk has a new course and is also only two weeks away....eeekkkk......    I have to learn to say NO.

5km wander

First race for the season

Today was a 5000m Masters race at the track.   I had no idea what to expect from myself but was keen to enter and use it as a guide.

Paul, Debbie and Patrick were the other starters today.... that would give me a good mix on the track to chase.  Race got under way and I started out a bit quick and quickly steadied myself deciding that I was better to push harder in the last 2 kms that wreak myself in the first km.

I got to 3km in 17:20 and was feeling pretty good.   Lungs were working hard and I was feeling alittle breathless....but I still felt that I was able to stay at the pace I had settled into.

3km and I had picked up and passed two walkers and was chasing down Paul.   He is injured at the moment so it was a hollow victory to pass him at 4km.

Really really thrilled to have finished the 5000m in 28:57

thats a minute faster than I was expecting.....now to see how I go next week as its the GC Champs 10km Road walk.......

5000 data

First steps - Here we go!

I did a 6km walk on Saturday, just an amble - nothing flash.  More just to get the joints moving again.
38:14 for an avg pace of 6:22 per km.  

Tuesday - first decent session and bugger me .... I am the only senior of our group to show at the track.   So I thought I would see what the 3km road course is that the juniors do and then follow up with a quick 2 km on the track.

The 3km was a bit of a fizzer for me as the kids had all had events on that morning so were not in training mode......lots of stopping and talking.   I didnt know the route they were doing so had to stick with them until we headed back.  So the 3km was about 20mins....so good little ups and downs to get the legs working.

So I hit the track and set out to make it a good solid effort for 2km.   I felt really warmed up and ready.  I didnt feel as out of breathe as I thought I would, but I didnt have much speed in me either.   I was pleased to have done both kms at under 6min pace....just not sure how much more I had in me.  

1 km - 5:54
1 km - 5:50
Total - 11.44 for 2km

Happy with that.

Track session and first real push

Tonight had planned to push a little and see how I went.

I am a little courteous at the moment as I have developed a small complication called Mondors Cord.  Its where the tendons and veins become inflamed from the surgery and they form cords...you can feel them running from under the boob to my hip bone.   They are a little tender and I did feel them a little at the end of tonight's walk.

I warmed up with Paul, Kay and Debbie and then decided to walk my first km with them....more for social reasons than anything else.  We did our first km in 7:51 mins - taking it very slowly as its Pauls first walk after nearly 2 weeks off with a back strain.   Once we hit the next km mark though I was well ready to push and see how I go.  

I felt great tonight.  No shin pain, no glute pain ... just a little breathless and can feel the lacking of strength.

My kms went great...I picked up good speed and felt smooth.....trying hard to push with my arms now - not so afraid of using my chest now.

2nd km was 6:07
3rd km was 6:07
4th Km was 6:10
5th km was 6:04

All up my 5km was 32:21 but I can take off a good 1:30 from that ... so I am very happy.   Plus a low heart rate as well....  avg 144 max 164

I am off to New Zealand tomorrow and will continue to train while I am over there.   I am going to attend the burial of my Grandmothers Ashes.   I was just devastated that I was unable to attend her funeral due to my surgery in Bangkok.  So this trip will give me closure and some much needed family time.

Slowly goes it

I started slowly training last week.   Making sure that I kept to easy paces and didnt go pushing my self.   Its normally hard holding back, but my fittness is down so it was pretty much the best I could do anyhow.

Tuesday -  I went to the track and opted to do the same 4km that Kay was doing.   My goal was to let my body set the pace and then try to match that kilometer time for the other 3km.   I did pretty good.   Finding that 6:15 per km was my easy pace.   I felt good ticking along at this pace.  Total time for the 4km was 25.00

Thursday - Was going to walk with Shane tonight but when I got home a storm hit and no way can you train in that.   So I decided I would use the treadmill.   Boy was that ever a botch up.  I walked in to find the treadmill locked at its highest incline.   Great, some muppet has jammed it and left it.  So I turned it off at the wall and let the treadmill reset.   Turned it on and it lowered back to what should be 0 incline.   But some one has also screwed in the feet at the back of the treadmill... GGGGRRRRRR.... so when I went to start my walk I nearly shot off the back as it was such an angle.   I ended up pressing it to as low as it would go....-2 incline and it was still about a 1% incline.  I decided I should be able to walk with it like that.   I had to work pretty hard to keep at the top of the treamill.  Each time I relaxed I would find myself at the end and nearly off.  By 5km I was pretty knackered.  32.46 was my time.

Friday I woke with a very sore Left Glute/Hammy.  I spent the day nursing it and hoped it will be ok for a short walk on Saturday

Saturday -  I just headed out along the walk way for a 5km walk.  It was a little brisk and windy this morning and my glute was still bugging me.  It did settle down eventually but I was worried that I had done more to it.  I didnt have as much up and go today.  Body feeling the effects of the gentle walks already,  my legs were aching (which is normal)  but for some reason my upper abs were feeling really sore???  I was not sure about this cause when I finished my walk and squeezed in my abs it didnt hurt.   But taking a deep breath did....so stretching up my rib cage made my abs kinda hurt.   Will investigate when I get home.   2nd half of my walk was much quicker and I am now tryind to add 1km at a faster pace.   Which I did for my 4th km (6:11)  the rest were about 6:25 ish.  Total time for 5km was 31.56

I have now found what was hurting my ribcage.   I could feel like hard veins in my tummy and wondered what on earth they were.   Turns out that I have a small complication from my surgery called Mondors Cord.   Its when the surgery causes irritations to the veins and you get small clots in the.   The veins get inflamed and hurt.   Does go away after a few weeks.  Its just annoying and tender.

5km Gentle Race walk

Today was to be an awesome day.

1st -  I went to the track for our AGM for the GC Masters Club and have been selected back onto the committee but they were also giving out their trophy's for the year and I was awarded the Gold Coast Masters Walker of the Year.   Something that I didnt expect and was totally blown away.   I had been injured for a large part of last year and had left my coach to start coaching myself.  In the later part of the season I did pick up and improve immensely and started to show some great form on the track and at away meets.  But I had not thought for one second it would be enough to have gained me any awards at all.   So very very happy right now.  

2nd -  I left the track and headed to Pacific Fair Shopping Plaza as for me to start training I am going to need a proper fitted sports bra.   Myer have a special on at the moment with buy two bra's you get 30% off   -  so with the help of a lovely assistant I am thrilled to say that I measured up as a 14DD before my op I was an empty 14C  so while the improvements are not HUGE ... there sure is an improvement.   Plus the new berrilli bra's are that supportive I am majorly trussed in - there is zero bounce happening here.   Then as I finished up there I popped into my fav clothing store ICE and asked the assistant if she had any longer dress's, fitted, low cut front .....  she raced off and came back with a dress over her arm but said.... I only have a Small....but you look so slender I am sure you will fit it no problem.  Normally I would leave and not bother but the dress looked sooo nice that I thought for a laugh whats the worst that can happen.   Bugger me it fitted and it fitted awesome.  So I had to buy it.   Winning!!!!

3rd - When I got home I decided that I would give the new bra a test walk.   I just threw on my long skins and headed out.   **** hindsite**** should have put a training top on and not left my muscle tee shirt as it rode up and my skins rode down....it was not a pretty site and I ended up stopping and putting my long sleeve around my waist.

It was a little cooler tonight...about 20degs (yeah stop laughing Tammy!  lol )  and the sun was just setting.   I was still unsure if I was going to racewalk or street walk but once I got to my normal start point I guess old habits just kick in and before I thought any more about it I had hit start on my watch and was racewalking at a brisk pace up the road.   400m into it and I felt my tee shirt rising up under my long sleeve top and my skins were settling down in the LOW position....grrrrr so every 400m I am tugging top down or pants up.  By the 2.5 km turn mark I was over tugging at my clothing so I quickly stopped and took my long sleeve off and tied it round my waist - thus covering my bare stomach and proceeded to head back home.   I kept the walk to an easy pace, didnt push myself and was constantly checking off my body as I walked......glutes activated - check,  knee locked - check,  boobs ok - check       yep all the normal things we check off.   LOL  My shins didnt bother me too much which was good.   I was only doing 5km tonight....and I am so pleased to say that nothing hurt.  The sports bra is a good one and worked so well.  Nothing rubbed or chaffed either.   YUS!! so I can officially start light training this week and slowly build up distance and pace over the next two weeks.  

time for my 5km was 32:15  with an avg heart rate of 133     ---   nice and easy!   

 

First walk back since Bangkok

I am not able to racewalk with speed for 4 weeks.  But I am able to walk normally for a week and then next week I can do a brisk walk.  

I was hanging out so badly to walk tonight.  I have wanted to walk all week but as I have been ill with a nasty gastro bug, I have not been able to.   Walking is my stress relief and I adore walking with my hubby, as we talk about everything.   Its our undistracted time and we make the most of it.

So tonight we just wandered along the walk way and enjoyed watching the sun set.  Plus we were passed by Kay, Deb and Paul who were out doing their 8km.....(you have no idea how much I wanted to walk after them)

But no matter how slow we were.... I got to stretch my legs for 5km and it felt wonderful.   In the weekend we will go for a walk around emerald lakes.  

5km in 45 mins .... nice and easy.

For those that are curious - I have decided to share a before and after photo wearing the same sports crop top.    See if you can spot the difference.   :D

5 x 500m then a quick relay

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

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.

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.

10km walk data

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.

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

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    

5000m race data

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.

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

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.

10 x 300m track

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

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