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.
Thursday, February 28, 2013
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
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
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
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
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
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
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
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
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.
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.
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
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
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
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
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.
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
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
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
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