The search for a View- No Shortcuts!

We set off for today's session with the intention of seeing more of our local bushland, and enjoy something different. It was a great walk through Red Hill and the Cromer hinterland! Our packs varied in weight, with mine topping the charts (figured I might as well see what's possible!), and we still wandered, chatted, climbed some steep, and rocky hills around 12 minute kilometres.
Tomorrow's a big day, so its time to fuel up, chillax, and prepare for that!

Never take the Short Cut

Today I took my mum and a family friend for a walk around Narrabeen Lake. To do the circumference nowadays, you have to head up through Cromer and take some fire trails to the sport and rec centre.

I carried my GPS whilst on the fire trail, which was very windey. At one point there was a very clear trail that cut the corner of one of these , saving us a considerable distance. Unfortunately, with only a few metres until we rejoined the fire trail, the track petered out, and the three of us had to bush bash...

I spent the last 8km of the walk copping flack for this poor decision! However it was all in good humour.

The lake walk is flat and easy. Even so, the last couple of kilometres were tough, simply because it had taken 3hrs and I was carrying 15kg.

At least we are not still trying to find the way out of that short cut!!

Hiking with Kids

Today's session had 3 kids tagging along, so we packed two of them onto scooters, and mine into her backpack, and hightailed it to the local oval and playground. We took turns in doing laps of the 400mtr oval with a 15kg pack, while the other person did plyometrics and supervised the kids going nuts on the play equipment!

Plyometric exercise is a time-efficient way of increasing leg power. We did 3x10 (each leg for single legs stuff) with a 2-3min break between sets.
1) Bounce step ups
2) Side step ups and hop
3) Squat jumps (in between each push of the swing)
4) Walking lunges

With the 400mtr walk-run in between, it was a quick and sweaty session, that got our heart rates up and our legs fatigued quickly. Furthermore, the kids had a blast and let us mum's do our thing :-)

Easy Friday

Today was a simple 4km flat walk, and Debra and I took Edgecliff Blvd to the tune of spectacular views. It was just the two of us, because Sandra was out injured, and Lisa stuck at work.

Part of my job is problem solving. That is, someone has a problem, like weight, or lack of time to exercise, and I see my role as assisting them find solutions to overcome the problem. Sometimes this can be confronting for an individual, as they have to create new habits, or get out of their comfort zone. Embarrassment, uncertainty, or plain old discomfort will stop them even attempting something new.

With Sandra's injury, she has not been walking at all. 10min before we met for our walk today, I threw out the idea that maybe she could ride her bike beside us as we walked. Sandra was literally in her car, driving out the driveway to pick her kids up from school. A few quick phone calls had the kids pickup sorted, then she realised that the bike wouldn't fit in her car.... At this point, anyone else would have thrown their hands in the air. Sandra threw her leg over the bike, and rode to my place from Narraweena (up the hill and all). I was so excited to see that girl ride towards us, such a great example of putting one's mind to something. It is not the same without her! And from her posts on Facebook she is feeling pretty good too.

Our schedules for May have changed slightly, with shorter sessions, and harder, and a full day hike every second week. First 20km tomorrow!

Hopefully the shorter workload will allow everyone to spend a bit more time on their recovery.

Until next Friday!

Sandy Sensations on a Glorious Day!

Today's session was a simple gander on the soft sand, with our 12kg packs. It was 45min and quite tough on the leg and back muscles. Leyette's little girl came along, and walked the whole way, which was impressive. We also had a new adventurer, and she pushed our pace. Emma is just off the back of the 50km East Coast Walk event, so we didn't entirely embarrass ourselves!

Everybody is getting tired and run down. We are all at the Physio, we are all sore. Some of our walkers have doubt about their ability, and I will just be hoping that I say and do the right thing, to get them through it.

Here's the thing about pain and perseverance, though. What we are all struggling with - fitting the sessions in, maintaining pace, keeping our bodies functional, overcoming pain, soreness, and boredom - will make our successful completion of the trip so much more special. Hang in there guys! We are over the hump and bearing down on the big day!!

I am not sure why my photo is on its side, but it was too sweet to leave out!

Stair-Crazy!

Today's session was on the little hill between Freshie and Queenscliff beaches. We did 3 return laps of it, concentrating on placing our whole foot on the step, driving up with the big muscles in our butt and thighs, rather than through your toes and utilising the calves. On the way down, we refrained from using the handrails, for balance, and let our weight fall on each leg - this increases the gravity involved and works your pelvic floor and thigh muscles even harder.

 

I threw some curve balls to the fast walkers, like step up s on the viewing chairs, but aside from that it was a fairly simple 50min session.

 

With 3mths to go until the big day, we then sat down to discuss our training going forward. I gave them a minor heart attack when I asked for 40km in one day... I meant 4hrs, only 20km!

 

Legs are going to be a little stiff tomorrow.

Almost Broken by Alexander Street

Today's session was a short and sweet hill session on one of Sydney's toughest hills: Alexander St, Collaroy. It is 1km from our start point to the top of the hill, which we used as a warm up and cool down.

The body of the session was to speed 1km down Alexander , jogging, then turn around and power back up. We were wearing 10g.

It was tough the first time, then I broke it to the girls that not only were we going to do it again, but we were going to do it faster!!

Stopwatches set, we embarked on another lap to finish the old legs off, well and truly!

This week we concentrate on mixing the sessions up - some longer, some faster, and some with serious hill programming!!