8km with 3 x 3min bursts

I honestly thought it was about to storm tonight and had planned to use the treadmill at home.  Lucky for me the rain stopped so I headed to the track.  Robyn had just pulled up and was heading out to walk a road course but said she would do a few laps if I was still on the track when she finished.

I started out and settled into a nice pace.  My big focus tonight was to get a nice long stride.   I feel I cant go faster until i can be more flexible.   I was a little surprised when my first km was 6.07  I didnt feel I was walking that quickly.  

Km 2, 5 & 7 are the ones I did the bursts in.  Not sure how fast I did my bursts in but they felt faster.  

It wasnt much fun walking by myself so I just focused on style and counting laps.   So I was thrilled when robyn joined me out on the track.

Tonight my time for 8km was 49.13 ........ last week my 8km fartlek was 49.54 .... so thats a bloody good improvement.

After we finished we quickly took some photos and I was so pleased how my stride has lengthened.

8km data

3 x 1500m & 3 x 500m

I am sure my coach is an evil man.   Well after finishing this session....I was sure of it.

I am not a sprinter and so I really struggle with these.   I want to go faster but i just dont know how to.

I guess it will all just fall into place one day.

So here is what i did...

8.40
8.30
8.37

2.46
2.45
2.45

Really want my 500s to be 2.30s........

Robyn even took a photo of me ... i think towards the end.  I really like this photo

Track data

10 km recovery walk

As expected,  todays 10km was unspectacular.   My legs and glutes were pretty tired.

But I decided to not let it bother me that i was slow and just enjoy the walk.

First 5km wasnt too bad at 31 mins but i was done and the last 5km was pretty tough.

1.05 was my time and I'm ok with that.

10km data

10km with 3 x 3min bursts

What a difference a mega B injection makes.    Not even 24 hours and I already feel better.   Still tired but not fatigued tired.  

I decided to walk a new way today.   I knew it would be a tough walk as its very underlating ... but not so bad that i cant walk up the rolling hills.   I figured it would be a good work out.  Only one big intersection but it has nice wide paths with no one around.  It runs beside the gold coast highway from harbour town out to helensvale and i drive along this every morning.

I also decided to walk mid day as I have found out my 10km race in Perth is at 12.30 and will be hot.  

I didnt expect much from today and to be honest, headed out with what felt like an easy pace so i was surprised that my first km was 6.07 and this was on a slight rise.  I kept up the same amount of effort and felt great...really great.  The rises were getting bigger and so using more effort to push up them.   I was loving the down sides and just whizzed down them.   I even felt good enough to do my bursts of race pace but they kinda get absorbed but km 2, 3 and 4 have bursts in them.

I am get a full blood work done and it will be interesting to see what my B count is even after getting the injection.   I will definitely be getting another just before i leave for Perth.

Total time for my 10km today is 1.01.41 and I am thrilled with that.

10km data

8 km Fartlek

Todays fun workout is an 8km fartlek.   I was looking forward to this one.....well not really...but these are the sessions you get the most out of.

Most days i make it to 3pm and then hit a wall.  Fatigue sets in and i just feel numb and bone tired.  Good news is,  i am booked to have my B complex injection tomorrow.... i am a good month over due and csn really feel it.  Fingers crossed i get a good hit from it.

I opted to use the broadwalk and walk with kay.  She jogged beside me as i started and then slipped in behind me once she started walking too.

My legs felt like lead bricks.   I tried so hard to push but a 6 min km was the best i was going to get.  From here it gets less startling.....most of my fast 500s were 3 mins and most of my slow 500s were 3.15  i even had to stop at 4km for an emergency toilet stop.......tummy started grumbling about my walk too.

My data shows a very low heart rate which shows i was not using my legs nor pushing as hsrd as i felt i was.   But it got done, i didnt quit.

Time for 8km is 49.55   .... its ok and I'll happily take it.

8km data

5 x 1km with 2 min recovery

Oh man I'm tired.   I've been going through quite a bit of stress in the last month but good news is its all been resolved and there is nothing left to worry about.  But now that i can relax, I'm left feeling like i could sleep for a week.  Stress fatigue is just awful.   It hits you like a wave and leaves you weak, exhausted and bone tired.  Driving to the track i struggled to stay in my lane and stay awake.  Its frightening as you cant just pull over on the motorway.

But any way ..I digress.    Tonight i was in for 5 x 1km and i opted for the track.  I felt very clunky during my warm up but eventually smoothed out.  Kay decided she would do 3 x 1km and we started out together.

My first km was a struggle as i pushed my body to move....use glutes, push off,  lengthen stride....the list is endless.

1st = 5:48
2nd = 5:42
3rd = 5:42
4th = 5:41
5th = 5:39

I am really happy with this.  I got a little quicker with each one.  Now to build up fitness.  Eventually i felt smooth and everything flowed better.  6 weeks to go....scary stuff.

5 x 1km

Soggy 15 km walk

I'm tired......like exhausted tired.   Its been a huge month with alot of stress and I just feel exhausted.   We have had Shanes mum staying too and that has been wonderful, but we have been out most days exploring and constantly on the go.

Today is raining,  and after dropping mum to the airport i just wanted to snuggle up and sleep on the couch.   But with only 6 weeks till perth.....thats not going to help with my medal prospect.

So I headed out at lunch time.   The foot path is made with pebbles,  so in the wet.. it become very slippery.    First  2 km and last 2 km were my slowest due to that.  But the rest of the walk was uneventful.   I just felt flat and tired.   I am definitely over due for my vit B injection so I best get that sorted this week.

Forgot to put my heart strap on... but my fit bit shows it to be 150 to 160.   Low and shows not much effort being done.

1.37 for 15km .... but hey.  I got out there, got soaked and got it done.

15km data

4 x 1km with 4km recovery

Its pouring.   I'm driving down to the walkway and I'm so not keen.   I dont have my jacket......ugh.....I'm going to get wet.

Kay was there waiting for me and we chuckled about gotta race in it so best to train in it.  We walked down to the start.  I was just going to use the first km and go back and forth with a 2min rest between km.  Kay was going to walk the full walkway so that should have us finish 4km at the same time.

I started off and felt heavy and still.  Its wet and very slippery under foot.   I get to 500  in 2:52 and finish my first km in 5:54

I wait 2 mins and go back up the walkway.   I hit 500 in 2:51 and 2nd km in 5:49

Feeling tired and pretty puff, but i get ready for 3rd km.   This time I feel a diff and can feel me stretching out.  I hit 500 in 2:49 and finish that km in 5:46

Its stopped raining but its still sandy and slippery.  Kay whizzed past as i was catching my breath,  so I took chase.  Catching and passing just at the finish.  This time i hit 500m i  2:54 and i thought, I'm done.....too tired but i dug deep for the last 100m to finish i  5:48

While its nothing amazing, on this walkway it is.  I have spent a wonderful time having my mother inlaw, kinda sister in law and aunt n uncle.    Lots of laughs and fun ❤ sadly they all return home this week end.  Ill miss them.

Kay and i carried on for another 4kms and chattered as we walked.  We miss doing that.

Thanks kay for walking with me tonight.....its started to get easier noe.

4 x 1km data

20km QMA Long Course Walks

This race is to be my test of fitness and endurance.   It will give me and jim the best indication of what we feel I will achieve at world's in Perth.

The pain in my right leg has been my biggest hindrance,  holding me back from training this week.   Still not 100% sure of what is wrong but think a Dr visit will be in order soon.

Kay and I carpooled to this race as it was further than what we normally travel.   We chatted away on the drive in and helped wake each other up and get in the mood for a good race.   Kay was doing the 10km and I was doing both 10km and the 20km.   We signed in and went to warm up.   I must say i was most surprised by the arrival of one entrant but I was not going to let it bother me,  and they stayed well away..... so that saved any harsh words being said.

Race plan was to....... aim for sub 60 min 10km and then just training pace for the second 10 km.   In the half marathon in July, I did 2.07.25 for 20km so I was hoping for that or lower.

I felt good and strong and chased out after the guys...one day i will keep up with them.  Once warmed up my leg didn't bother me at all..hmmm so not muscle.  While walking I suddenly realised the pain felt the same as when i get mondors cord......tiny blood clots in a vein and it gets inflamed.  I would bet money i have this in my leg.

I went through 10km in 59.40.....OMG...right on plan....i was so excited.  Now to hold it together for another 10km.   I was starting to get tired now and could feel how un race fit i was.   15km in 1.31.20......starting to slow now but I'm  still really happy with that.

Now the last 5km .... this was getting tough.   I was trying hard to not let my pace get any slower than 6.30 and i achived that.   My toes were really hurting and i knew its going to mean losing a couple.

As i came up towards the finish line i mustered all i could to try and speed up a little and amazingly......i finished in a bloody good time of 2.02.44

Yahoo.....it now makes going under 2 hours achievable.   I am so happy.

20km data

5000m fartlek fail

I tanked it tonight......epically!

Maybe i am not recovered from my 15km?  Maybe my adductor is more hurt than i think.......or maybe there is just too much going on at the moment and something had to give.   Either way  ... I'm disappointed BUT I finished it.

So back to my adductor......of this I have NO clue.  I woke up today feeling like i was bruised in my groin and part way doen the inner right thigh.  All day it has hurt and now i can feel a lump in my limph node in my groin.   It actually feels as if i have an infection?  But i dont...no cuts or abrasions anywhere.....so I am baffled as to why it just happened..... I walked ok.....a little pain as my heel hit the track but nothing at all while flexed and walking.   Bizarre really.

My calf was ok.   It did pump up and go tight but it didnt hurt so I feel good about that.

Why do I feel like I tanked......I should have been faster today, it should have been easier.  Instead I hzd ZERO speed.  My first km was barely under 6mins and after that it just got harder to try and pick up between the medium and fast.    I didnt give up and right to the end fought for every step.

Looking at the data..my heart rate was low compared to the effort i felt i was putting in.   Not much else can gained from picking this apart.  Put it behind me and move forward.

Icing my adductor and will gently stretch it.   I have a 20km race on sunday and I want to try and get a decent time.

5000m data


30:54 was my time tonight.   This has to improve next week.

15km training walk

I was very nervous about this walk.   After aggravating my calf on Wednesday....I have been a little over cautious and even decided to flag my 5 km walk yesterday.    I was determined to do today's walk and even if it was slow....I knew I need distance in my legs and for my fitness.

I just couldn't fire up today.   I don't really know why....... my whole body felt heavy and slow.   I know I was careful about not pushing off to much for the first 2 km but even once i warmed up,  i just had nothing.

At 7km I could feel my calf starting to pump up and get tight,  but there was no pain so I kept on.   Every now and then I would get a twinge but nothing bad enough to stop for.   I had put some heat gel on and by 11km it started to work.   I could feel both my calfs starting to get hot.    Like almost burning hot...I knew that once I get home and stop that they will heat up more (and they have)

It was a gorgeous day and it was lovely just being out.   I do wish I was faster and I know I will get there,  it's just frustrating.    I hate re building.... it takes forever to get back to where you were,  let alone where you want to be.

So my time today was 1:36:45  an avg pace of 6:27

Next Sunday I have a 20 km race......scary....

15km data

8km with 2 x 3min bursts

I spent yesterday cleaning out the office and putting big boxes out into the container.   I'm not really sure what it is that I do but every time I end up pulling my calf...... and sure enough I felt it pull as I was carrying 2 boxes of copy paper.   If must be the extra weight and my calf is just not strong enough.

So needless to say I was little nervous about walking today.  

I opted to still use the walkway and walk with kay.   Well start and finish with kay and pass her as we walked back and forth.   For some reason my garmin didn't recognize the distance and says my first kms were only 500m.   I was manually lapping so I know they are correct.

I struggled today..... tummy issues and just tired.   I listened very carefully to my body and after 2km felt my calf was going to be ok.   It never hurt - just feels tight.

I did manage 2 x 3min bursts .... but only managed 500m so it was not much of a burst..... but I'll take it.

After I finished I made sure I had a good gentle stretch and will ice and roller when I get home.


Total time 51:24