Tuesday, 25 October 2016

Last speed session 8km fartlek

Well this is it.  My last speed session and wouldnt you know it.....my stomach has decided to kill me all day.....a slow agonising death.   Days like today I hate my body.  I look 6 months pregnant and have moments where I cant even stand up straight.  All I can do is hope it passes (no punn intended)  and that I can walk.

I was lucky and my tummy eased enough to walk.  Was still tight and crampy which made walking fast challenging.   Infact i am sure it effects my psoas as at 5km my right leg started playing up with pain in the hamstring and calf.

By 5km I nearly quit.  My fasts were getting slow and my slows were becoming OMG slow.  But it is better to get the distance so I spent more time focusing on technical stuff......and from the video on my fb wall....its paid off.

So now its time to reflect.   While I have not lost any weight,  i am faster and stronger.  That alone has to be an advantage for me.   I am used to heat so that puts a small advantage to me..........time will tell and it will come down to who is hungrier for the win.

Bring on Perth......I'm ready

48.19 for 8km fartlek
8km data

Sunday, 23 October 2016

8km windy walk

I procrastinated today.....alot!   I had a much needed sleep in ....went out to a committee meeting, got my nails done and brought home lunch.   I was silly and had brought some yummy stuff from the bakery for lunch......an hour later my tummy let me know that it didnt like my lunch choice.  So I spent an hour curled up on the couch dozing.   Finally heading out a 4pm.  It was really windy and a little chilly.   I was happy ticking along at an easy pace with focus more on form.  Tucking butt more and being more upright.  When I made it down to the beach it was a real struggle to push into the wind.....but when I reached 4km turn, it was great to have the wind at my back.  Everything flowed well today.  Heart rate was nice and low, body felt good and strong.

50.43 for 8km

8km data

David and Lis have arrived at the house in Perth.   I cant wait to get down there next week.   The cool thing is....we have a pool  yay.

Thursday, 20 October 2016

10 x 400m

My last big speed session.  While 10 x 400m hurts.....I'd rather this over 2km reps any day.

I made sure I had a good warm up and stretch.  Its been so long since I have tried 400s that I really had no idea of what time I would do.  I would be happy with anything under 2.15 per 400m.

As always, I started out way to fast and nearly whiped myself out before I started.   But I carried on as best I could.   I was constantly making it to 200m in 1 min but just dying on the second 200m.   Infact in the last 3 I was struggling to get my legs to even work....my fast twitchs were firing all over the place.

All in all I am happy with this walk and feel I have done all that I can for my preparation for World Masters in Perth.


10 x 400m

Tuesday, 18 October 2016

3 x 2km and 4 x 500m

2km reps intimidate me so much.   Its an odd distance to me as I'm not a short distance walker, i like to get into a pace and work with that.   2km are not long enough to do thst but too short for my fittness ....... ugh material.

My legs were still pretty tired from the 20km but i was still going to put my all into this.  Even Kay, Paul and Deb did 2km reps to help me out.

My first 2km was probably exactly what Jim wanted.   5.43 and 5.49  so an avg of 5.45
But i struggled to even flow tonight.  Even the video had me looking like an old clunker.  Next km 5.44 and 5.53  ...yeah im getting really tired now.  Third and last 5.46 and 5.57  and im done.  

2km data

Now i had 4 x 500m .......i did almost quit.  These were slow but i got them done ....2.52   2.50    2.47   2.46

4 x 500m data

Saturday, 15 October 2016

20km training walk

This is my last long walk before worlds.  I'm tired .... 10km yesterday left me pretty wiped out and my toes feeling very battered.    I was not feeling too confident that this will be a good walk.  But turns out my body surprised me and the walk went better than I thought.

Its a gorgeous day and I started out at 6am.  I tucked a gel away and planned to take it at 10km.   I felt surprisingly strong and managed to walk easily at 6.20 pace.  I even managed a few bursts ... nothing huge but bursts never the less.

There was a cycle race on through southport so I got to see lots of riders go flying past. Lots of people were out paddling on the water and walking dogs.  It was just lovely.  I ended up walking over the southport bridge and around towards sea world.

On my way back I bumped into Robyn and her freind out on a nice sunday strole.  I stopped breifly to chat and then was off again, taking on my gel and stopping again to drink from the fountain.

15km and my body was starting to feel tired, glutes were hurting and my toes were really sore.  I kept telling my self its the home stretch now.  Once i got to the last km, I thought I need to push hard now .... and I was really please that I got a 6.04 out.

2.07.22 for 20km training walk.  I'm good with that.

20km data

Friday, 14 October 2016

10km with 1km burst

I woke up a little bit sore today.  But still dragged myself outta bed for an early walk.

Today was a 10km with bursts of race pass.  I tried to speed up a couple of times but my glutes were pretty grumpy ...so instead I got a fast km.

Beautiful day and its a great way to start it.  Lots of people were out at 7.30am with dogs or going for an early jog.

My fitness has improved as i was never bresthing heavy....but my legs were pretty tired.  I have a 20km tomorrow...... curious to see how i go but I'm expecting it to be a slow an steady walk.

Todays time was 1.03.32

10km data

Thursday, 13 October 2016

10km Fartlek

Note to self:  do not get drunk and dance til midnight before a huge training session.      I almost need to repeat this 100 times.  But on a side note,  it was a totally unplanned night that just went from one quiet drink to mixing cocktails and dancing to you tube videos of old 80's music.   Hubby and I had so much fun and laughed and joked all night........so totally worth it 😆

I SUFFERED all day.... self inflicted and I am old enough to know better.  But one thing I knew...no matter how bad i was feeling.....i still had to do my training.

Its windy and really cold.......wind chill was making it feel way more cold than it was.  Plus the wind was gusty so the back straight you felt like you were being pushed backward.

My first km was 5.35 ..... happy with that.  My recovery lap was a touch to slow but with that wind I'm not going to get too hung up over it.   I managed to make most of my kms 6 mins .... again nothing flash but with that wind i am happy enough.   Even more surprising my overal time 59.41

10km data

Tuesday, 11 October 2016

3 x 800/200

Well this was meant to be 6 x 800/200  .....  but my stomach had other ideas.

I'd had some gastro problems throughout the day and had hoped it would settle by the time I had my training.  

I got to the track and warmed up.  Felt fine during the warm up and was ready for the speed session.    First 800 and I was feeling strong and much faster than I had done.   4.24 is a good time...... 30 sec rest and then fast 200m in 1.02  hmmmm thats a 5.26 for 1km.   Cool i was happy with that.

Started on my 2nd 800m but 400m in and I felt a sharp twisting pain in my stomach.   I hoped it would ease and it did a little.   Still did a 4.24 then a 1.02 for 200m.  So same time.....excellent, but the pain was not going away.   I know this pain, doesnt happen oftern but when it does its like being stabbed.

Started the 3rd 800m but felt much slower and 400m in pain started up again..only this time it didn't ease.   I stopped for the 30sec rest and then hoped to at least finish the 200m.   4.25 + 1.04   .... will i felt much slower, its a surprise to see it wasnt as bad as it felt.    But this time the pain was there to stay so I pulled the pin and rang my coach.  I'm very lucky that he knows me well enough to know I never just quit a session so he agreed it was best to stop.  Cant push through that kind of pain.

So I managed half my planned walk.

Data here

Saturday, 8 October 2016

5000m Gold Coast Masters Memorial Day

The Gold Coast Masters held a special competition day to remember our club members who have passed away.  Its a beautiful gesture and we even had family members drive up to support the event.  I had decided I would wear my NZ Masters shirt .... more for NZ and to remember Lesley.   In the mean time the new crop top arrived and i decided to wear it to test how it will wear...(needs altering,  must lower the arm holes)

We had a good turn out for the walkers.   Dean, George, Patrick, Paul, Kay, Robyn and myself.   We all warmed up and chatted amongst ourselfs.  Today we were given tags so we had electronic timing....the type when you cross over a mat 😊

Gun goes and we are off.   Considering that i had done 10km yesterday my legs didn't feel as bad as I thought they would.  It was great having so many out on the track,  gives you lots of people to focus on....either to catch or to pass.  There was no clock today and cause i didnt trust my watch....i changed my watch to only show me my current lap.  So I had no idea of my overal time.  I just didnt want to slow to 6 min kms.  I felt good and strong, even with the slight wind that would come out of no where.

My last lap, I really tried to dig in it and pick up my pace...not sure how i went there but it was so good to finish.  Even better when I checked my overal time 😀  28.38  wowzers ... thats an improvement.
5000m dats

Then, I drove home ... changed top, threw my head set on and went out to do 10km.   It was really windy now and my wanting to do this was at zero.  But that is not going to help me medal in Perth.   So suck it up and go!

It was as ugly as I expected.  My legs were dead and the wind was making it tough going.   By 4km i nearly just turned and went home.....but I made myself keep going.  By 7km my hip flexor started to hurt and my toes.   The change in posture from walking into the wind put too much on my flexors.

Headed for home, trying hard to get back before 11am....Its Bathurst and its on race I like to watch ..lol

My time for the 10km is exactly a recovery walk.  1.06   dont care it was slow, it was done!
10km walk

Easy 10km

Today was to be an easy 10km..  i have a 5000m race tomorrow 😊

My legs felt pretty tired today so I was happy to just tick along.  I'm having some trouble with my watch.  It has an update but it wont instal it and now I cant get the update to re download...hmmm....pain in butt when it does this.  Plus my heart stap has been spiking badly so have put a new battery in...that should fix that issue.   I might have to factory reset my watch and start over on it...... but I'm feeling its time for an upgrade.

So a couple of my kms today were definitely longer than normal but I gave up worring about it.

Cruised along at a nice easy pace and I am hopefull for a good time tomorrow..... legs depending of course.

1.04 for 10km

10km data

Thursday, 6 October 2016

10km fartlek

Wowzer....this is going to test me.

Get out there and attack it....and I did.  

Good solid first km in 5.35 mins .....yus!  Happy with that.  Then recovery 500m....trying hard to stay close to 3 min.  Succeeded in this for most.  Obviously towards the end i was getting tired but they were still ok.

Fast 500m were also acceptable.... avg about 2.53   not fantastic but ok.

Got to 5km in 29.20 and was pretty happy with that and kinda hoped i could hang on to that and break 60mins in the 10km.  Which I did.

Boom baby !  59.35 for 10km fartlek

Finally I'm showing improvement.  Starting to feel confident now.

10 km data

Tuesday, 4 October 2016

6 x 800/200

This is a workout that really bites.  It pushes you both physically and mentally.

800 ....... 30sec rest .... then 200m sprint.   Recover for 2 mins  and repeat.

Even Kay did 6 of these bad boys.....and looked fantastic while out on the track.

I started easy as I have learnt in the past that going out to fast really really hurts.  I was very lucky to have Jess Pickles out on tbe track and we timed it so that for most of my 200ms was the start of her km.  So she helped push me to a good solid fast 200m time.

I have to say I am really pleased with how this workout went.  After the disaster 18km ... and pulling a few muscles in my sudden stop and yak.....I was a little scared I had hurt myself again.....but pleased to say I had no hammy or back pain.   Yay

Even better......I might have some company for my 20km walks for the next couple of Sundays...... fingers crossed Jess & I can work out schedules out.  I promise NO waffles lol

Here are my times:-
4.33    1.00
4.27   .58
4.29    1.03
4.30    1.00
4.37   1.03
4.37    .58

Now to recover quick as coach has made this a tough week.

800 / 200 data

Sunday, 2 October 2016

18km death march

I'm calling this the waffle death march!

Its a long weekend.....i really wanted to sleep in.....go have breaky at Nona's, lay in the sun and then do my 18km.   What I should have done was get up at 6am...do my walk,  then do the breaky and sun bath things.

By 3pm my fatigue had set in and i was still feeling very full from breakfast.........yes, i had waffles.  I normally get scrambled eggs but nope, today of all days....i change and decide on waffles, chocolate fudge and marshmellows 😲🤗😍   all soooo naughty but soooo good.

I got all my gear on and headed out.  I was going to walk the path for the half marathon. ( note to self ....dont do this again as pavement was terrible )  My first km felt terrible.  I felt like i had bricks in my shoes.  Try as i might, i couldnt get any speed up....and it progressively got worse.  At 4km, my breakfast made a hasty return.  Ummm thats embarrassing and all i could do was grab a lamp post and hope it was not going to be to messy.

I carried on and just gave up stressing about the time.  I just wanted it over and done.   I had Alf and Karen go past me....toot tooting and a big wave.  Alf is just back from Mexico competing at the world triathlon.  Now he is an inspiration.

When I got out to Runaway Bay, I wasnt sure where to go so I followed the walkway around the beach.  It went on to a wooden broadwalk that took me around to flash appartments.  It was really pretty along there, lots of people fishing.   I ran out of walkway before making 9km...so i knew i would have to do a loop near home to add in the missing km.  

The walk home didnt get any better, but at least its over and out of the way now.  
I even went and soaked in the spa.   Had it all to myself too.

So this will be my worst walk todate.  18km in 1.59   ugh

18km data