Sunday, November 10, 2013

New Garmin, New Laptop

I lost my old Garmin after the Ekiden Relay in May and managed by using my watch and the waterfront distance markers for the past six months. I have done pretty well at maintaining a steady pace through my events without the aid of constant reporting but wanted the extra help for the Long Distance Champs next weekend.

I was pleased to go under 2:10 for the 20 km Wellington Champs with little interest from the judges and I'm looking for a similar result on Saturday.  The past four years I have been DQ'd in the Long Distance Champs so let's hope all my hard work will pay off with a positive result this year.

Previously I had to write my blog on Philip's PC which was a cause of some issues. We recently replaced my old PC with a laptop which I can now use for updating this blog. I don't intend to write the blog after every training but will try to update things once or twice a week.

Today I walked into town. 8 km was training but I continued for another 1.5 km to get to Rebel Sport to buy some new compression tights.

8 km Training Walk

Friday, May 17, 2013

An Easy Week

Tuesday 14 May - 7.5 km Run

I really should have walked this but I was pushed for time so elected to run. My left knee was feeling a bit'crunchy'and my right hamstring had been quite sore for a while but I was able to complete the 7.5 km comfortably enough. My time of 42:58 was 26 sec longer than my time on Friday. I was a little disappointed but decided that two races on the weekend followed by a squash game and fitness training on Monday night could explain the reduced performance. I had forgotten to take my Garmin to work so there is no data for this run.

I have fitted in a couple of yoga classes, two more games of sqaush and a really interesting postural patterning class but unfortunately that has meant that I have not had time for any walking. I have two 5 km legs to do in the Race Walking NZ Ekiden relay on Sunday so I think could be a good idea to have a bread and give the hamstring a chance to repair.

Sunday 12 May - Masters Relay

My club has won this three-person relay for the pas 8 or so years. The club's best walker, Peter Baillie took the starting leg. The course is about 4.3 km on a mixture of road, foot path, playing field, longer grass and bush track.

One of our teams had only one walker, 86 year old Peter Tearle, who had traveled over the hill from Masterton. Peter Baillie and I decided to do an extra lap each to make up this team. That meant that Peter would start the second lap for Peter Tearle's team whilst I was doing the second lap for our team. My biggest fear was that he would catch up with me before I finished my lap.

Fortunately I had a break of around 10 minutes before having to start my extra lap. I finished my first lap in around 25 min and the second lap in about 26.5 min for an overall pace of 6:29 min/km and average HR of 158 bpm. That's not a bad pace considering the race the previous day and the difficult terrain of this event.

Once again the Scottish team won the event. Our third walker was Geoff Ironmonger.

It was a stunning calm, sunny autumn day - somehow it always seems to be like that for this event.

Wellington Masters Relay

Saturday, May 11, 2013

Chocolate Race - 6 km Walk

My estimate for the past few years has been too slow but I went for a run yesterday and didn't think I could achieve last year's pace. I settled on 36:11 which I figured would be a big challenge. Part way through I felt I could be as much a two minutes over my estimate so it was a surprise to hear a time of 36 something when I crossed the line. I was told I was 14 seconds slower than my estimate but I didn't think it was 36:25 that was called. I was awarded a cake of chocolate for being the woman closest to her estimate. I hope that was correct.

Watches are against the rules in this event so there is no Garmin data.

Friday 10 May - 7.5 km Run

I have entered the Powerade challenge which claims to be 8 km but is actually almost exactly 7.5 km. There is no way to indicate that you are a walker so I wanted to show that I could do this in faster than walking pace. There was a very strong cold southerly wind blowing and for most of the run I was wishing that I had not gone out in short sleeves.

I was pretty happy with my time of 42:30 for an average pace of 5:40 and average HR of 143.

7.5 km Run

Wednesday 8 May - 7.5 km Walk

I organised to do the Powerade course with my daughter. It was a calm, sunny day but unfortunately Hannah had worn track pants and a work top, expecting me to walk at her walking pace. She jogged along with me for the first few km but dropped behind when she got too hot. I slowed down a bit to give her a chance to catch up so this was not my best effort.

I completed the walk in 53:26 for an average pace of 7:06. I misplaced my HR monitor briefly so wnet without it for this walk.

7.5 km Walk

Sunday 5 May - Nelson Half Marathon

I combined a visit to family and friends with this event. It was great that Philip was able to bring his 88 year old mother to cheer me on at the finish line. The course was largely flat and involved two laps along the Whakatu walkway on the Waimea Estuary and back along the railway reserve. There were lots of autumn leaves so it was a very scenic race. The forecasted rain did not appear until after I finished which was lucky for me.

I was first woman and third overall in a time of 2:18:12 for a pace of 6:32 and average HR 160 bpm. I have enjoyed the wine I received as a finisher and my looking forward to finishing the two bottles received as my prize.

Nelson Half Marathon Walk

Wednesday 1 May - 10 km Training Walk

It was a lovely day and I walked well.

1:06:13 - average pace 6:37, average HR 146 bpm

10 km Training Walk

Friday 26 April - 4 hour Tramp

We walked up Mount Holdsworth to just above the bushline. The view was great and the bush was lovely. I will come back again when it is less windy and get right to the top. I did not wear the Garmin.

Thursday 25 April - 10 km Race for Child Cancer

This race starts and finishes at a country hall and goes around a rural block. I did this a few years ago in 63 minutes so was pleased to do 61:45 for an average pace of 6:10 an average HR of 162. I finished in first place after young Stuart Hood pulled out with an injury.

Carterton 10 km Race 

Tuesday 23 April - 10 km Training Walk

1:12:28 for an average pace of 7:13 and average HR 130.

10 km Training Walk

Saturday 20 April - Peter Tearle Handicap Race

I didn't wear my Garmin for this event. I am surprised at the pace recorded and wonder if the distance was accurate. I started second to last and the chase certainly helped me to generate pace. I knew I was under 6 min/km for the first lap but I didn't maintain this the whole time.It's likely the distance was shorter than the results suggest but I am pleased with my pace regardless of this.

5.38 km 32:45 average pace 5:55

Friday 19 April - 8 km Training Walk

55:27 - Average pace 6:56 average HR 140

8 km Training Walk

Tuesday 16 April - 9 km training Walk

1:05:52 average pace 7:19, average HR 126 bpm

9 km Training Walk

Sunday 14 April - Training walk

We walked from home to Karori through Wilton's Bush and back through the Karori Cemetery and back into Wilton's Bush. There was a coffee stop somewhere along the way and I didn't stop my watch every time  we stopped so the time and pace are meaningless.

Training Walk 

Thursday 11 April - Training walk with hill

I discovered that I can race walk the whole time on one route home up the hill. I am trying to do this regularly to build up strength. It is slow but worthwhile.

8.35 km 1:03:26 average pace 7:36, average HR 124

Training Walk with hill

Sunday 7 April - Moonshine Half Marathon

This event is mostly off-road with a steep hill. I was going well for the first 8 - 9 km on the flat but was definitely flagging towards the end. The second place getter appeared on my shoulder about 2 km from the end which prompted me to dig it in and make a better finish.

2:38:10 average pace 7:29, average HR 147

Moonshine Half Marathon

Saturday 6 April - 1 hour club walk

I walked at an easy pace with Ian from the club down to the Island Bay shops and back. This was when I learned about the race the following day. I didn't have my Garmin on me.

Monday 25 March - Training Session with Jim

We got up early to get to the aiport for 6:00 am to catch a flight to Melbourne thenh hired a car and headed out to Geelong. When we got to the track at the appointed time a hgh school ahtletics sports was in progress. Fortunately it finished shortly after we arrived and we could get on to training. I found the session excellent and was walking much better at the end despite my tiredness.

We headed off to Lorne and a holiday along the Great Ocean Road to Adelaide and the Clare Valley.

Sunday 24 March - NZ Track & Field 20 km walk

This course was always going to be a challenge for me with three tight turns and a hill every lap. I had one card at the 8 km mark and this did not change at 9 km. I was therefore surprised and disappointed to be pulled off before finishing that 10th lap. I'm sure my technique is getting better and better and ever hopeful of getting past the judges at a national 20 km event some time soon.

9.43 km, 1:01:08:average pace 6:29, average HR 157 bpm

NZ Track & Field Champs - 20 km Road Race

Friday 22 March - NZ Track & Field 3 km Track Walk

Jim advised me to go for it in this race but I couldn't help holding back a little trying to make sure I got past the judges and kept something in the tank for the 20 km on Sunday. It was disappointing after the race only to be told that no-one was disqualified but not to get any details of cards and warnings. I saw only one warning. I finished 5th in my event - not a bad result!

18:03 average pace 6:00, average HR 166 bpm

NZ Track & Field Champs - 3000 m Track Walk

Wednesday 20 March - 4 x 1 km @ 85% effort

6:22, 6:02, 6:01, 5:57 average pace 6:05, average HR 160

4 x i km at 85% effort

Sunday 16 March - 1 hour Track Race

1 Hour Race

Wednesday 13 March - 6 x 1 km with 2 min rests

Tuesday 12 March - 8 km Training Walk

8:08 km 1:12:45 average pace 9:00 min/km average HR 127 bpm

Sunday 10 March - 20 km Training Walk

2:37:16 Average pace 7:42, average HR 110 bpm

Friday 8 March - 20 km Training Walk

This walk involved quite a bit of uphill and downhill - more about strength than speed.
2:39:30 Average pace 7:58, average HR 130 bpm

Wednesday, March 6, 2013

8 x 1 km with 2 min rest intervals

I was walking into a moderately gusty wind on the outward legs and was glad to have that behind me on the way back. It was a slow start for me as has been the norm lately.  It was great to see a couple of sub-6 min laps on the way back but my last couple of efforts showed definite signs of fatigue. Overall I was pleased with this session for only a few days after a championship event.

My splits were: 6:29, 6:15, 6:08, 6:12, 5:54, 5, 57, 6:12, 6:15
Overall average 6:10 min/km, average HR 153 bpm

8 x 1 km with 2 min rest

Monday, March 4, 2013

10 km Fartlek

This session is a bit more intense than I wanted for a recovery day but I didn't think I would fit it in later in the week so I did what I could today.  I didn't managed a lot of pace but there were a couple of reasonable 500 m legs and the overall pace of 6:48 was okay (average HR 137 bpm)

I seemed to be looser today than yesterday and not sore. It makes me wonder if I didn't try hard enough yesterday but I didn't have anything more to give.

10 km Fartlek

Sunday 3 March - NZ Masters 10 km Road Race

This race was a golden opportunity for me to break a Wellington age group record and have a good shot at the NZ age group record which is a time I broke a few times last year.  I set my alarm for 5 am so that I could have a good plate of porridge and have time for it to digest.We got to the venue at Trentham in plenty of time for a warm-up and I was feeling pretty good. I finished the first 1.25 km  lap in 7:30, right on schedule but unfortunately picked up a warning on that lap. Sue passed me on the second lap - I received a second warning and had already cut back my pace. I was 8 seconds over my schedule at the end of that lap.  By the time I finished the third lap I realised I was tying up and needed to concentrate on form rather than time. I thought I was doing okay but my core was feeling very tight and it was a battle to keep it tucked under. At the end of the 6th lap there was one card up on a number similar to mine and I knew it must be for me. Unfortunately the number had been corrected and another two cards added when I came around the next time. I had to wear a red sticker and do a lap of shame to get a time of 63:40 for the event. Since Jim had given me a 20 km for this week I decided to keep going and make this a training day. I completed another 3 km to finish at the same time as the last competitor, the much admired 85+ year old Peter Tearle. With the 2 km warm up this counts as the 15 km with 2 x 5 min at 20 km pace. I will fit a 20 km in later in the week.

10 km NZ Masters Championship

Friday 1 March - 3000m NZ Masters Championship

I left work in plenty of time to get to Newtown Park an hour before this race which was scheduled for 4:20 pm. I had even made rice pudding to eat at around 11:30 as a good energy source that would not weigh me down. I was feeling pretty hungry by the time the race started which is a good sign.

We were arranged on the starting line in age order which put me in third position, me being such a young thing (not!). I was determined not to take off too quickly by I nearly managed to get myself boxed in.  Luckily I was able to go wide on the bend and move into 4th position behind Sue. We got to the start/finish line in 1:04 which was much quicker than I planned. along the back straight I was tempted to pass Sue but I thought that I was unlikely to pull much ahead of her and would be better to tuck in behind. I could always pass later if I had any energy left.

We took around two laps to pass Serena who had started at a speed I had never seen her achieve before.  Sue pulled a little away from me at times but I always seemed to catch up on the back straight. I think I received two warnings during the case but was very happy not to see my number on the board.

My aim was to achieve a Wellington record which meant going under 17:47. My PB was 17:48 so I though this was achievable.  I didn't think I'd done quite well enough but decided to give all I could on the home straight. I stopped my watch on 17:44 but was aware that my form had fallen apart at the end.

When I checked the board there was one card from the chief judge, Peter Wrigley. He told me that this was due to what he saw in my last ten metres. I was delighted to find that I have a new PB, a Wellington age group record and I got past a judging panel including 3 A grade judges with only 1 card and 2 warnings.

3000m NZ Masters Championship

Thursday, February 28, 2013

2 x 5 km with 4 min rest - Wednesday 27 February

I considered changing this to a fartlek but decided I should see how I went on this workout. With NZ Masters this weekend I didn't want to go out hard so 6:30/km was the aim. It was a lovely day and the wind was mostly at my back for the first 5 km which took 32:19. As I expected my return leg was slower, taking 34:28. My overall pace was 6:40 with average HR 144 bpm.  The pace was slow but better than what I have been managing in training lately so I was encouraged.

2 x 5 km with 4 min rest

My first race is the 3000m at 4:20 pm tomorrow and the second race is a 10 km at 8:30 am on Sunday.

Tuesday, February 26, 2013

15 km Training Walk with 2 x 5 min at 20 km pace

Today the weather was great for walking - warm and calm. I left the office at around 5 pm and headed down to the waterfront. It took me a while to get going but I did manage the two fast legs before my turn around. My overall time was 1:52:32 for an average pace of 7:29 and average HR 127 bpm. I would have liked to have been faster and I'm taking iron tablets in case anaemia has been holding me back.

15 km Training Walk

Sunday 24 February - Opau Bay Walk

Philip and I drove up to the Westwind Recreation Area by the Meridian Energy wind farm at Makara. We were hoping to walk amongst the turbines but there was only one that is accessible to the public. There was a walk that followed the valley below the turbines down to the beach at Opau Bay. We sat on a large log to eat our lunch, looking across to the Marlborough Sounds. It was a magic day!

We then walked around the coastline to Makara and up the hill to the old gun emplacements. From there it was a short walk back to our car park. I wore the Garmin to give an idea of the distance covered. I did not turn it off each time we stopped to read signs or enjoy the view. We walked for around 3 hours and covered just over 10.5 km.

Opau Bay Walk

Saturday 23 February - 3000 m Wellington Championship

I played tennis doubles and singles in the morning but fortunately the matches were relatively short and I was able to get to the track in time for a good warm-up. It was a sunny day and conditions would have been very hot if the strong wind had not been blowing. I expected to be the first woman to finish but did not feel confident of getting a good time.  My pace for the first lap and a half had me on track for a PB but I received a warning from Peter not long after that which gave me the excuse I was looking for to slow down a little. My remaining laps were at a consistent pace but my time of 18:33 was 45 seconds over my best time. My average HR was 158 which is a bit under my usual racing average.

3000m Wellington Championship

Wednesday, February 20, 2013

8 km Training Walk

It was a very hot day with a moderate northerly wind. I was feeling stiff after yesterday's race so started slowly. I improved after that except for when I was walking directly into the wind. My focus was on technique and I was pleased with today's session.

8 km in 55:53 for an average pace of 6:59 and average HR 140 bpm.

8 km Training Walk

Tuesday 19 February - 5 km waterfront Race

I have run a few of these races recently but this resulted in a slight hamstring pull that I did not want to aggravate so it seemed best to walk. I wanted to save energy for the Wellington Champs 3000m race on Saturday so I was quite relaxed in this race. My form felt pretty good and  I got positive comments from David Lonsdale who was watching the race.  I was pleased with the time of 31:13 - it was better than I predicted. Average pace 6:15, average HR 161 bpm.

5 km Waterfront Race

Sunday, February 17, 2013

10 km Training Walk

My tummy was full from too much breakfast when I headed out so I got off to a slow start. There was a moderate southerly wind which meant that the wind was behind me on the return leg.

My overall pace was not great but at least it improved from the first 500m. My time for 10 km was 1:18:04 for an average pace of 7:48 and average HR 118.

10 km Training Walk

Saturday 16 February - 1500m Masters Championship

It was a warm afternoon with a moderate breeze to provide welcome cooling. I was feeling quite stiff so made sure I did around 1500 m slow warm up before doing some faster strides. I knew that I had to try and sprint for the whole distance. I wrote two sets of splits on my hand - the first set for 8:45 and the second set for 8:25. Obviously I wasn't thinking very positively since my PB is 8:23. I completed the first 300m in second place in 1:37 but was passed into third place at the 400m mark by Zara, a young junior walker. I was still on track for 8:25 after 700m but a slow third lap had put well behind that pace. My finishing time was 8:35, half way between my two estimates. It was a Wellington age group record since there was no existing record in that age group. I received two warnings but no cards. It was my first two laps that were doubtful. Clearly I have to try to establish technique before worrying about pace. My average pace was 5:45 (based on 1500m not 1.46 that the Garmin measured), average HR 160.

1500m Masters Championship

8 km Fartlek

I really wanted to complete my set training for the week so I cut my 10 km fartlek back to 8 km and did an easy first 500m. This walk was not very long after having a late lunch and I was happy with what I achieved.
My time was 55:44 for an average pace of 6:58 and average HR 143.

8 km Fartlek

Thursday 14 February - 15 km Training Walk

I went out after work but wanted to finish in time for a Valentine's Day dinner with Philip. Once again I made a slow start but I did manage to pick up my pace for a reasonable time overall.  The 15 km took 1:45:08 at a pace of 7:10 and average HR 136 bpm.

15 km Training Walk

Tuesday 12 February - 2 x 2 km + 4 x 500m

Often I approach this speed sessions with a sense that I may not manage anything close to a sprint pace. I figure that even if I don't do better than 6:30 min/km at least it would be better than most of my training sessions. I had forgotten to put my Garmin in my bag but decided that was no excuse - I would use the 500m markers on the waterfront and my stopwatch. I don't think the markers are individually accurate but over a longer distance they are not too far out. I took 2 minute rests after the 2 km legs and about 1:10 after the 500m legs.

My splits were 12:11, 12:19, 2:53, 2:57, 3:00, 3:17.

The time for 6 km was 36:37 for an average pace of 6:06.

Monday, February 11, 2013

Podiatrist Visit

This consultation was long overdue. Jim had concluded that my DQ in the Long Distance Race had something to do with my right foot and I have been having pain in my first joint of the second and third toes for quite some time.

Sure enough - John was quite concerned about some thickening around these joints. He reiterated the importance of flexing these joints at least 5 times a day and built up my right orthotic to spread the load more evenly across my foot. One orthotic was unchanged to give a comparison. I was probably unwise to stop wearing my toe spacers. I no longer needed these to prevent callouses rubbing but they were still helping to keep the big toe straighter which is better for my foot mechanics.

I am going back in a couple of weeks for a further assessment. I will work hard on those joints in the interim.

Sunday 9th February - 20 km Training Walk

We approached this walk differently - starting at Island Bay and looking to go out and back to finish at the same point. It was a sunny day but there was a pretty strong wind blowing. We heading out to Owhiro Bay first then back through Island Bay and around to the back of the airport. I knew that when we returned to Island Bay I would still have 2 km to do but that seemed the simplest option. The Island Bay Carnival was on so Philip could look around that whilst I did the last 2 km.

I made a pretty good effort at the race the previous day and didn't have much left for this walk so I was pleased to finish with an average pace of 8:01. It had started out at around 8:30.  Average HR was 113 bpm. I wasn't able to put in more effort - the heart was willing but the legs were tight. Just as well Philip was with me since I was chasing him most of the way.

20 km Training Walk

Saturday 8th February - 5000m Track Race, 4 min rest, 4 km Walk

This should have been 2 x 5 km with 4 min rest but I wanted to do the scheduled 5000m race to get feedback from the judges. I played a tennis singles lasting over 2 hours, finishing about 1.5 hours before the race. It was a hot day but with a strong wind so I wasn't expecting a great time.  My Garmin showed that I was managing a consistent pace and I didn't see any warnings from the judges. I was pleased with a time of 31:02 for an average pace of 6:12 and average HR around 160.

I couldn't use the track for the next 5 km so I headed out onto the road towards Newtown. I found it hard to generate any pace but the wind was a factor as well as fatigue. I didn't want to cross over roads with traffic lights so I had to turn around all too soon and got back to the track after only 2 km. I did another 2 km around the outside of the track but the pace was slow and I wanted to have some energy left for the 20 km the next day so I flagged the last km. I would have to think of the 4 km as more of a long warm down than interval training but at least I made an effort. The last 4 km took 31:23 for an average pace of 7:51and average HR around 130.

5000m Track Race, 4 min rest, 4 km Training Walk

Thursday, February 7, 2013

8 x 1 km with 2 min rest intervals

After 15 km yesterday I wasn't sure if I would generate any speed but after missing out speed sessions for the past few weeks, I was determined to give it a good go today. As usual, my first km was slow but the next four went pretty well. I was walking into a strong wind on the return and tiring so the last three got slower and slower. The splits were:
6:23, 5:47, 5:53, 5:48 5:57, 6:09, 6:14, 6:32

I've been feeling pretty spent for the rest of the day. My average pace was 6:05 and average HR 150 bpm.

8 x 1 km with 2 min rest intervals

Wednesday, February 6, 2013

15 km Training Walk

A public holiday was a perfect opportunity to get out and do my 15 km walk. The forecast had not been good but the weather gods were kind and the walking conditions were good. There was a moderate southerly to slow me a bit on the way out whilst keeping me cool and to push me back.

We had a bit of a slow start to the day with blueberry pancakes and a look around the Waitangi Day celebrations on the waterfront before starting walking at about 12:20 pm. It was good to be walking with Philip who had been in Nelson for a couple of weeks. Once again my pace was not great but it did get faster without the head wind and my time of 1:51:33 was okay. Average pace 7:26, average HR 123.

15 km Training Walk

Tuesday 5 February - Cross Training - 5 km Waterfront Run

I wasn't sure if I would walk or run but since my hamstring felt okay when I did a little running, I decided to run. There was a moderate southerly wind so the day was a lot cooler than last week.  I tried to keep up with one of the Scottish runners for the first km but lost touch with her after that. I got to the turn at 12:45 so my target of going under 26 minutes was looking good. I tried not to flag too much on the return leg and finished in a time of 25:46. I have run almost two minutes faster than this but that was more than a few years ago when I was doing some running training. There is no Gamin data - I forgot to grab the watch when I sorted out my gear before work.

Sunday, February 3, 2013

20 km Training Walk

I got to bed just a little after midnight but was awake around 6:00 am and at work by 8:00 am. I didn't have a huge amount of energy but after 4.5 hours of work I was ready to get out. Once again the paths were busy - it was another lovely day and people were out enjoying it.  The  strongish breeze brought some welcome relief to the hot sun.

My pace was slow but I felt comfortable for the whole distance today and was encouraged by my time of 2:35:12, average pace 7:46, average HR 125 bpm.

20 km Training Walk

Saturday 3 February - 3 km Track Race

My hamstring was still feeling sore and the sun was burning down so I decided to walk at a relaxed pace for this race.  I started off in 5th place and moved up to 3rd over the first 200m. There was no way I was going to get anywhere near Stuart who was in first place but I think I avoided being lapped by him.  Jackie and Ian had both gone out very fast, better than 6 min/km pace for that 200m. I didn't pass Ian until the 500m mark.

There were four judges but no board operating. I wasn't aware of any warnings and was delighted to find I received no cards and only one warning in the finishing straight. My time of 18:31 was pleasing - when I decided not to sprint I anticipated a time of over 19 minutes. I have sometimes had worse results when I was going as hard as I could. It goes to show that relaxing in a race is very beneficial.

My average pace was 6:10 km/min and average HR 161 bpm.

3 km Track Race

Thursday, January 31, 2013

15 km Training Walk

It was another warm day but with a bit more breeze that kept the temperature down a bit. I didn't expect to be fast so it seemed a good idea to meet up (after 2 km) with some of the club walkers who go out on a Thursday. I was expecting a speed of around 7:30 min/km but unfortunately I pulled away from them as soon as we started. I didn't want to go any slower so that was the last I saw of them.  I was glad the shade along the way and the tail wind that enabled two 5 minute bursts at a faster pace.

My time was 1:52:55 for an average pace of 7:32 and average HR of 131. My left ankle is feeling really tight and sore but my right hamstring is getting better. That injury has made me think about using my butt and not the hamstring which is all good.

15 km Training Walk

Wednesday, January 30, 2013

8 Km Fartlek

I should have been doing 10 km today but it was tempting to give training a miss. Work is busy, my right hamstring was sore, it was very hot and there was tennis practice at 6 pm.  With a bit of determination I got myself out the door and down to the waterfront. Being such a lovely day, the paths were busy with bikes, scooters, skateboarders, prams, runners and pedestrians so it was a challenge to find a way through at times. I was a bit pushed for time so decided to cut the walk back to 8 km. I flagged a lot over the last 2 km so that was a good decision.

My pace was not great but the Garmin data does show that I did try to speed up for those fast laps. I am happy with what I achieved today.  8 km in 54:32 for an average pace of 6:49 min/km and average HR 151 bpm.

8 km Fartlek

Tuesday, January 29, 2013

5 km Waterfront Run - Cross Training

I wanted to improve on my time from last week so I aimed to do 2:30 500m laps. I was doing okay at the start but felt a slight pull in my right buttock - probably something to do with our concentration on tightening those muscles in my yoga class yesterday.  I got to the turn around in 13 minutes flat but the heat was starting to get to me. My throat was feeling very dry and I didn't see any point in pushing myself too hard.  I stopped  a few seconds at a drinking fountain and carried on at a more moderate pace. I was glad to finish but my time of 27:02 was 39 seconds slower than two weeks ago.  It was an eye opener to find out how much I melted in the heat today. I think I need more practice in these conditions. Average pace 5:27, average HR 161.

5 km Waterfront Run

Sunday 27 January - 20 km training walk

I got to bed at 2:00 am after celebrating a friend's 50th but was woken at 7:30 when it was too hot and sunny to stay in bed. I decided to head out for my walk without bothering about breakfast but I did take a hydration pack. My Garmin ran out of power before I got to 500m. It had somehow been turned on after my race on Friday.

I walked a route from home to Island Bay that I have done on many occasions. I think the distance is 20 km.  It took me around 3 hours which is very slow but not bad given the circumstances. It was a lovely day and there were heaps of people around enjoying the coastline. Philip timed himself to arrive just as I finished and we had a picnic by the sea.

Friday 25 January - Capital Classic 3000m Track Walk

I was feeling a bit jaded before this race which I think was due to not getting to bed early enough over the week. I did get to the track in plenty of time and warmed up well. The new track has only just been finished and ours was the first event on it. The surface is very different to the previous one but it felt pretty good to me.  It was a warm afternoon with little wind - good conditions for walking really.  My time of 18:06 was a little disappointing - I was hoping to better my PB of 17:48 set a few years ago at this event.  The good thing was that I did not receive any cards and only one warning in the second to last lap. (There were 5 judges out there).

I will be a bit more prudent in the lead up to my next races and will take confidence from not attracting the attention of the judges.  I will also try to practice in the heat some more since I think that was a factor in my performance.

The Garmin data shows the race in the first 6 laps but then shows nonsense as the watch was accidentally turned on. My average HR sat around 165 bpm.

3000m Capital Classic

Monday, January 21, 2013

Leisurely Training Walk

It was a public holiday today but I worked until 1 pm then headed of to my first 'intermediate' yoga class. It was certainly more challenging than I was used to but very enjoyable.

I headed out for a walk after that but since I had left my Gamin at home I decided to go up to Newtown Park to see what the new track was looking like. That route has too many road crossings for a seriously timed walk but was quite a good distance for today - probably a bit more than 10 km for the return trip.

The track is looking good. The lanes are marked but they were doing some of the other markings around the 100m start. I thought there might have been a meeting today but it looks like it will actually only just be finished in time for the Capital Classic on Friday.

No statistics today. I made an effort to walk correctly and it was good not to be concerned about the pace.

Sunday, January 20, 2013

Paekakariki Fun Walk

The forecast was for rain this morning but it has passed before the race started. The conditions were perfect - fine with no wind. The course was a bit up and down with some places where race walking was too difficult for me. I had a creeper on my shoulder for the whole event who thought he was walking. That made me put in more effort than I might have so I thanked him in the end. I managed to out-sprint him at the finish for a time 1 second ahead of him.

10.6 km 1:09:34. Average pace 6.33 min/km, average HR 159 bpm.

Paekakariki Fun Walk

Saturday 19 January - 3 km Road Race

I was running late so most walkers had already completed 1 km when I started this race. I went straight into it without a warm up and surprised myself with the speed I achieved given my effort in the 15 km walk the previous evening.

I am convinced that Geoff had the cones in a different spot to last week since my Garmin measured the total distance at 3.06 km and David's 3.08.  The Garmin says I did 3 km in 17:53 but the official time is 18:15. Average pace 5:57, HR 164.

This was meant to be a 10 km kickdown but I chose to go and have a coffee with the other walkers rather than stay for a longer session. I decided to do the 10.8 km race the next day instead of an 8 km training walk so that makes up some of the effort.  With the Capital Classic race next Friday I don't want to overdo things.

3 km Road Race

Friday 18 January - 15 km Training Walk with 2 x 5 min @ 20 km pace

The weather hadn't been great this week so it was nice to have some sunshine and not too much wind for this walk. The wind was a southerly which meant I would largely have it behind me on the return leg. I did try to do a fast session at the 2.5 km mark but didn't achieve my 20 km pace. It did lift my heart rate and settle me into a better pace so it was a good thing to do. My fast sessions were at the 9.5 km mark and again at 11 km. I tried to do another one at 12.5 km but I had turned into some wind by then.

Average pace 6:51, HR 152

15 km with 2 x 5 min @ 20 km pace

Wednesday 16 January - 2 x 2 km + 4 x 500 m with 2 min rests

I'm never sure when I go out for a sprint session if I will get anything near the 6 min/km pace that I want. My worse-case scenario is that I only manage 6:30 but luckily I have never been anywhere near that bad. This day there was a moderate wind but it could have been much worse and I kept most of my walk in a sheltered area. I was happy with my results:
12:21, 12:22, 3:02, 2:58, 3:12, 3:02

6 km in 36:58. Average pace 6:09, HR 159

2 x 2 km and 4 x 500 (2 min rests)

Tuesday, January 15, 2013

5 km Waterfront Run - Crosstraining

I want to support the 5 km race series but it does not fit in well with my training programme which needs a greater distance. I have finally figured out that the solution is to run the race as my cross training for the week.

My PB for the 5 km run is just under 24 mins which I achieved several years ago, not long after I started on a proper training programme for my walking. I didn't expect to get near that today, especially after a long, hard walk yesterday, but had hoped to go around 26 mins. My result of 26:23 wasn't far off that and was quite pleasing.

The km breakdowns were 5:12, 5:11, 5:25, 5:27, 5:09. The Garmin measured the course as 50 m short so the last km wasn't as fast as it seems. Average pace 5:19, average HR 161.

5 km Waterfront Run

Monday 14 January - 20 km Training Walk

We opted to drive to Masterton for a vineyard concert on Sunday and I wanted to fit the missed long walk in early in the week. It had rained heavily for most of the day but did seem to clear later in the afternnon. Unfortunately by the time I was ready to go out the rain had returned so I popped on my raincoat and went out anyway.  There was a blustery wind but not as bad as it has been recently.

I decided to head the opposite direction from home for 6.5 km then turn and walk all the way home, even though this involves going up hills too steep for racewalking.  I was averaging about 7:30 pace for the first 16 km but was no where near this on the hill.  I debated which route to take home and opted fro the shorter but steeper one which meant that I may end up quite a bit short of 20 km. I walked an extra block to ensure that I wasn't short and ended up over 20.5 km instead!

Average pace 8:09, average HR 130 bpm.

20 km Training Walk

Saturday 12 January - 3 km, 2 km, 3 x 1 km

It was pretty windy on Saturday (and sunny) but we had a family game of tennis doubles for about an hour in the morning. It's something we don't do that often and it was fun despite the conditions.

After that I hurriedly cooked the others some lunch then headed out to Trentham where a race had been organised since the track is not ready yet.  The distance hadn't been decided so I said that 3 km suited me since I could continue with the rest of my sprints afterwards. The others were happy with this, possibly since it was the first race after the holiday period.

It was good to have Stuart to lead the race out. I was a little surprised to find he didn't get that far ahead of me and I was even gaining on him in the last lap.  I completed the first 3 km in 18:23 on the measured course of 500 m laps although the Garmin records this as 18:47.  After a 2 min break I headed out for the 2 km whilst the last two walkers were finishing. My time was 12 :37.  This time I had a 3 min break in order to get some directions about where to go for afternoon tea - most important since I hadn't had lunch and was hungry!

The others packed up and left when I started my 1 km repeats. Once the cones disappeared I had to use the Garmin to measure the distance which means I was probably going more than 1 km since it is not accurate on short laps.  I was feeling the effects of too much relaxation and not enough training over the past few weeks so my 1 km times were not good: 6:42, 6:39, 6:47.

Overall average pace 6:27, average HR 156. After taking one wrong turn I found the right street but initially knocked on the wrong door before finding Robyn and Geoff's place. The tea and muffins hit the right spot!

3 km, 2 km and 3 x 1km

Friday, January 11, 2013

Happy New Year

I did not manage to get much of my training programme done over the holiday period but I am keen to settle back in to working hard. I'm in a new age group now so there are lots of goals to work towards. It's been very windy in the last month or so which has made it difficult to motivate myself to get out the door for training.

15 km Training Walk with 2 x 5 min at 20 km pace

It was a sunny day with strong winds.  I struggled to get up speed but did manage 3 fast sessions of 5 minutes when the wind was behind me. My glutamis medius muscles are fatigued so I'm hoping that is a sign of correct technique.

15 km Training Walk

Tuesday 8 January - 10 km Fartlek

I was reluctant to choose this workout because I have done little speed work in the past few months but there was no point in putting it off. Despite being slowed by the strong wind I was reasonably happy with my   average pace of 6:38 min/km

10 km Fartlek

Sunday 6 January - 21 km Training Walk

We stopped for lunch 2/3 of the way through this walk. I was unable to go at a speed I was happy with, averaging only 7:50 with HR 127 bpm. It is good to be getting some distance under my belt. Clearly my lack of training over the holiday period is having a serious impact.

21.4 km Training Walk

Sunday 23 December - Scottish Night of Miles

With the athletics track out of action, this event was held on the grass track at Lower Hutt. Bob gave me great competition in the one mile walk, forcing me to work hard to finish at the front of the small field. My time was 9:29 for an average pace of 5:48. This is not too bad for a grass track. My average HR was 162 bpm.

One Mile Walk

The Spiral Race handicap event followed immediately after the walk. This is an 8 lap event starting in lane 8 and moving in a lane after each lap for a total distance of 3.4 km. I had planned to walk it until I found I was starting with my sister who is a runner. After a lap or two I was passed by a runner in his 70s who set a very comfortable pace. I increased my speed in the final lap, passing him but was not quite able to catch the next runner. My average pace was 5:19. I was not wearing my heart rate strap.

3.4 km Spiral Race