The biggest thing this week was the dust storm we had on Wednesday, bloody hell, what was that!! I actually got up to start my brick session that morning just after 4am, was on the bike for 75mins, opened the garage and the light around the street lights was red, unbelievable! 3km into the run I could taste and feel the grit in my teeth, and once home, I noticed my teeth were brown, and I was blowing brown gunk out of my nose! I was a little worried about the impact inhaling dust at those levels was going to have, but thankfully I have come through okay!
At least I know what it would be like for triathletes to train on Mars.....great to look at, crap to breath in! For once, I am sure most Sydney siders were jealous of those people roaming around with those masks on...I know I was!
Thursday morning was the last Bobbin head hill repeats with my mate Vlad. He is now tapering for the hardest race around...Hawaiin Iron Man (aka Kona). It was kind of sad as we have been doing these every Thursday for the past 3 months or so, through Winter, sub zero temperatures, wind, rain, fog, dealing with carcus's which smelt so bad they mad you gag as you rode past, Vlad nearly getting cleaned up on a corner ( I swear I saw his life pass in a flash, christ I shat myself, and he was calm as!), and now seeing all the bludgers out there now because its warm...where were you blouse's in winter huh???? I guess at least they are out there doing something, but they dont get the HTFU badges for missing the winter sessions!! I think however, I will probably do these repeats on my own at least once a month still, because the efforts really improved my strenght on the bike, however I still have a very very long way to go to be able to hold my own, and survive the Iron Man!
I was having Friday off this past week, so my Thursday at work was so full on I was not able to do the sun set (which was a tough interval set), so, not wanting to miss any sessions, i thought I would get up early on Friday, do my Thursday run set up at the Adcock Park Athletics track and then straight into the pool for the Friday swim set. Well, I did this. The run was a 20min warm up, followed by 15 x 400m, then warm down...I ran the 400ms between 1.20 and 1.25 with 1min rest between each one. It was really tough going, and made worse by the chill in the air at 5am! Straight into the swim for a tough 2.5km set, and I can tell you I was buggered!
Saturday was to one of the funnest sets I have done. Rollo set Eddie (Andrew C) and Jase and I a brick session consisting of 4 x 15km efforts on the bike with 3km run between each effort. All the efforts on bike and run were to be done at race pace ( and reiterared by Rollo - No Faster than IM race pace) He must have been aiming that comment at the other 2 blokes! Nature threw us a curve ball again, and we had windy and dusty conditions to deal with again, so we did 3 sets instead. I know my lungs were not feeling that great by the end of the 3rd set, but boy it was fun! Flat circuit with the wind behind for part of the lap and hitting over 40km an hour with no effort and holding that speed, it was awesome! Coming back into the wind was a bitch, but still....I felt great on the runs, kept my HR under 150 and was still running low 4min per km pace, and felt I could maintain that. In fact, each run I felt I got stronger and faster, so was really really chuft. After the 3rd set, I packed the bike away, and went over to Terrigal Beach to join Andrew M for a very rough ocean swim...man, the wind was howling, the waves were pretty big and it was a challange! we did it though, and as far as a training session for me can go....it was great fun, good learning experience and would be relaly chuft to do that again, minus the dust though! Saturday was almost a half Iron Man for me all up in terms of the distance and certainly longer in time (I hope ;-)) so am really happy with that.
I was up again at 4am this morning, doing some work on one of our production servers before doing 150mins on the turbo trainer to end another great week of training off. I am pretty tired tonight, but considering I have done some really hard sets since this week, including 2 huuuuuge brick sessions in 2 days, but this week is a recovery one so that will be good.
Andrew M is going to compete in the Gold Coast Half Iron Man this coming weekend, so all the best to him , he will smash it and do really really well! I look forward to hearing about how he goes.
In summery this week I have done :
Swim - 10km (3.5hours)
Run - 40km (3.5hours) (maybe a little more, but there abouts)
Cycle - 100km + 5 hours on TT (8 Hours)
Total - 14.5hours
That was truly 14.5hours of great fun, hard yakka, but every moment was enjoyable! I felt completely poked at times, but I find it easy to continue pushing myself, I find it easy to keep myself motivated, and I have this drive to be competitive, which I thought I didn't have, I dont consider myself competitive, but maybe thats because I have always played team sports, where as triathlon is all about yourself and what you do and how you do it, what you put in and what you want to get out...its all in your control, and I tell you what......I love it!!
For now, adious and hope your week ahead will be as fullfilling as this last one has been for me....sensational!!!!!
Sunday, September 27, 2009
Sunday, September 20, 2009
Half Marathon Anniversary!
Its been 12months since I ran my first half marathon. It was the blackmore's half marathon this time last year Miles, Deven and I ran our first, thinking we would run around 105mins.....Well, last year it was not to be, we were all a fair way off that time as well!
This time round however, with the training I am doing, a little more experience (as it was to be my 4th half in the past 12months). My goal for this race was 82mins - estactic; 84mins chuft; 86mins just satisfied. I honestly did not think I would run 82mins, i thought I would be closer to 84mnins, maybe 85 at worst.
Well, it was an early start, 6.20am and for the 1st 3kms I felt sluggish (although the watch showed I ran splits of 3.30, 3.37 and 3.30) I soon go into my rythm, and found myself with about 15odd other runners all at the same sort of pace. I went through the 10km mark at 38.20 (which is another PB for me), and finished the race in 82.42. To give you an idea of how chuft I am, I did this same race in 120mnins just 12months ago! Anyway, I came 65th overall, and 17th in my age category, so am well chuft. Even more impressive was Vlads effort, he came 6th in 70mnins (a PB for him as well) and 2nd in our age category. Andrew Mildren finished in 82.23, so he pipped me but what a great run by him! Evenm more impressive about andrew's and Vlads results were they both did big sessions on Saturday morning....where as I was unable to (but had a huge friday!). Well done to them both, really really great times and efforts. Vlad and I did just over 1km swim straight after the race today, which helped the aching muscles. The bad thing about that is I know I am back in that pool again tomorrow morning....as I have said before...no let up!
Vlad did a presentation on Compression gear and its benefits and how to use it on Firday night at his shop. It was great, and with a good attendance. Hopefully it gets bigger in the future, and with the topics he has planned, I think it will. He had some interesting stats on how compression helps athletes improve their overall performance and recovery, and I reckon it certainly does (I am sitting here typing this in my long compression pants, and my legs feel much better for it!
So apart from the Half marathon, it was pretty much business as usual in terms of training. Monday was a hectic swim set, tuesday I did my interval traning with Vlad (I died, and he was so strong), Thursday was the 2nd last Bobbin head hill repeats for Vlad and I, and Friday I tried fitting in Saturdays session as well as the other items.
So, all up this week was :
Swim - 11.5kms (4hours)
Run - 55kms (4.5hours)
Cycle - 80kms + 1hr Turbo (4hours)
Total - 12.5hours
So another enjoyable week done and dusted. Another PB for me, and its pretty much down to the program, and having the training partners I have...because without the guys I train with, I dont think I would be anywhere near where I am...so thanks to everyone I train with (particulary Vlad as he is actually dragging me along, and improving me). He has 2 weeks to go before going to hawaii for Kona....so exciting for him, and for us, his supporters.......
Thats it for now...done and dusted!
This time round however, with the training I am doing, a little more experience (as it was to be my 4th half in the past 12months). My goal for this race was 82mins - estactic; 84mins chuft; 86mins just satisfied. I honestly did not think I would run 82mins, i thought I would be closer to 84mnins, maybe 85 at worst.
Well, it was an early start, 6.20am and for the 1st 3kms I felt sluggish (although the watch showed I ran splits of 3.30, 3.37 and 3.30) I soon go into my rythm, and found myself with about 15odd other runners all at the same sort of pace. I went through the 10km mark at 38.20 (which is another PB for me), and finished the race in 82.42. To give you an idea of how chuft I am, I did this same race in 120mnins just 12months ago! Anyway, I came 65th overall, and 17th in my age category, so am well chuft. Even more impressive was Vlads effort, he came 6th in 70mnins (a PB for him as well) and 2nd in our age category. Andrew Mildren finished in 82.23, so he pipped me but what a great run by him! Evenm more impressive about andrew's and Vlads results were they both did big sessions on Saturday morning....where as I was unable to (but had a huge friday!). Well done to them both, really really great times and efforts. Vlad and I did just over 1km swim straight after the race today, which helped the aching muscles. The bad thing about that is I know I am back in that pool again tomorrow morning....as I have said before...no let up!
Vlad did a presentation on Compression gear and its benefits and how to use it on Firday night at his shop. It was great, and with a good attendance. Hopefully it gets bigger in the future, and with the topics he has planned, I think it will. He had some interesting stats on how compression helps athletes improve their overall performance and recovery, and I reckon it certainly does (I am sitting here typing this in my long compression pants, and my legs feel much better for it!
So apart from the Half marathon, it was pretty much business as usual in terms of training. Monday was a hectic swim set, tuesday I did my interval traning with Vlad (I died, and he was so strong), Thursday was the 2nd last Bobbin head hill repeats for Vlad and I, and Friday I tried fitting in Saturdays session as well as the other items.
So, all up this week was :
Swim - 11.5kms (4hours)
Run - 55kms (4.5hours)
Cycle - 80kms + 1hr Turbo (4hours)
Total - 12.5hours
So another enjoyable week done and dusted. Another PB for me, and its pretty much down to the program, and having the training partners I have...because without the guys I train with, I dont think I would be anywhere near where I am...so thanks to everyone I train with (particulary Vlad as he is actually dragging me along, and improving me). He has 2 weeks to go before going to hawaii for Kona....so exciting for him, and for us, his supporters.......
Thats it for now...done and dusted!
Sunday, September 13, 2009
Show me the way to the pillow - please
Jesus, right at this moment I am on my 5th wind of the day. I am rooted! Its been a fantastic week of training, work has been flat out because my team is one short, and I dont think I could have trained any better this weekend than I did...so whilst I am farked, I am well chuft!
I did a great 18km run on tuesday, loved the turbo trainer session on wednesday, and actually got up on Thirsday to do hill repeats with Vlad! I must say, i love those sessions, its going to be tough though when he stops them after Kona (hawaii)...I guess I will have to continue them on my own, because I can clear as daylight see the benefits of that set. My cycling is really rather weak, but has come a long way in the last few months with this set being part of my schedule rollo gives me. I guess a large weekly dose of TTFU will assist me with this!
this weekend I trained with Andrew M (the animal no.2), we ran Trotters together for 19km on Saturday, before another 30min ocean swim, and then today, 100km ride (with 4 x 10km race pace efforts in the middle), and then straight off and running in some heat for 8km!!! Andrew took me down a loop where we got to see some aboriginal carvings.....crazy that these works of art are at our doorstep up here on the central coast, and I knew nothing about it.....reminded me of back in Zim with seeing the bushman's paintings....incredible to be looking at something someone did hundreds of years ago surviving the element.s There was a clear carving of a whale (yes a whale) and a bloke, some character dancing, and then a newer addition (within the last few months I am sure), a cock and balls......Andrew made the point that hundreds of years ago, teenagers then probably did the same thing.....funny thought huh! Sad the rock was defaced, but funny to think it was probably happening hundreds of years back! Can you imagine, the old boy getting up in the morniung and cursing the son for drawing some action porn shots on the rock!!! Its posisble - really!!
I also chucked in an extra swim session on Tuesday this week (hang on Rollo I will explain), I was not sure if I was going to be able to do the ocean swim on Satuday, so did a 2km effort instead on tuesday, which was done at a controlled pace, and in 27mins, breathing every 3 strokes so no flat out, and, more importantly, I got out feeling like I could have continued with that pace and swim for another 2km. I felt pretty good getting out so was chuft! Anyway, I got to do the swim yesterday which was great!!
So, to summerise this week :
Swim - 11km (4hours)
Run - 50km (4hours)
Cycle - 175km + 1Tt session (8hours)
Total - 16hours
Pretty full on week, but one I enjoyed biug time....
This week ends with the Blackmores Half Marathon, it was the 1st one I did ever back in 2008, so will be interesting to run this one again, hopefully this time healthy!
I did a great 18km run on tuesday, loved the turbo trainer session on wednesday, and actually got up on Thirsday to do hill repeats with Vlad! I must say, i love those sessions, its going to be tough though when he stops them after Kona (hawaii)...I guess I will have to continue them on my own, because I can clear as daylight see the benefits of that set. My cycling is really rather weak, but has come a long way in the last few months with this set being part of my schedule rollo gives me. I guess a large weekly dose of TTFU will assist me with this!
this weekend I trained with Andrew M (the animal no.2), we ran Trotters together for 19km on Saturday, before another 30min ocean swim, and then today, 100km ride (with 4 x 10km race pace efforts in the middle), and then straight off and running in some heat for 8km!!! Andrew took me down a loop where we got to see some aboriginal carvings.....crazy that these works of art are at our doorstep up here on the central coast, and I knew nothing about it.....reminded me of back in Zim with seeing the bushman's paintings....incredible to be looking at something someone did hundreds of years ago surviving the element.s There was a clear carving of a whale (yes a whale) and a bloke, some character dancing, and then a newer addition (within the last few months I am sure), a cock and balls......Andrew made the point that hundreds of years ago, teenagers then probably did the same thing.....funny thought huh! Sad the rock was defaced, but funny to think it was probably happening hundreds of years back! Can you imagine, the old boy getting up in the morniung and cursing the son for drawing some action porn shots on the rock!!! Its posisble - really!!
I also chucked in an extra swim session on Tuesday this week (hang on Rollo I will explain), I was not sure if I was going to be able to do the ocean swim on Satuday, so did a 2km effort instead on tuesday, which was done at a controlled pace, and in 27mins, breathing every 3 strokes so no flat out, and, more importantly, I got out feeling like I could have continued with that pace and swim for another 2km. I felt pretty good getting out so was chuft! Anyway, I got to do the swim yesterday which was great!!
So, to summerise this week :
Swim - 11km (4hours)
Run - 50km (4hours)
Cycle - 175km + 1Tt session (8hours)
Total - 16hours
Pretty full on week, but one I enjoyed biug time....
This week ends with the Blackmores Half Marathon, it was the 1st one I did ever back in 2008, so will be interesting to run this one again, hopefully this time healthy!
Sunday, September 6, 2009
Another week down, another week closer to the Half Iron Man
I know the title states the obvious, but I am already excited about the 1st of November. I have a few races before then : the Blackmores Half Marathon, the Maitland Oylmpic distance Triathlon, a club duathlon, a club triahtlon, maybe a Calga Time Trial, but I am really only focused on the Half Iron Man....I am just looking at the other races as preparation for the big race. The funny thing is, the Maitland triathlon in October is not much shorter than the Half, so not only will it be a great indicator for me, and an eye opener, but a good test, as it will be the longest triathlon I would have done. Dont get me wrong, I am excited about every race, and I really mean that, bring them all on, but having that focus is great, because I dont take these races too seriously, and actually thoroughly enjoy each one....and.....am very grateful to be able to do them.
Onto some training details this past week. I had a recovery sort of week. It did not start well, i was unable to swim on Monday at all due to all sorts of things, however Tuesday was an enjoyable 16km run in the morning, followed by the monday swim session missed. Wednesday did a great turbo trainer session in the morning, followed by a brick swim / run session at lunchtime. I did not turn my alarm on on Thursday, so only woke at 4.30am and was supposed to meet Vlad at 5am, so missed that, ran lunchtime, and then Friday did the ride I missed on Thursday morning. Saturday morning was a 2hr run with Andrew, we then did a 30min ocean swim straight afterwards. Today I got up at 4,30am (fathers day) did 2hours on the turbo trainer and then ran 40mins off the bike, so I was stuffed this afternoon!
A huuuuuuuuuuge thanks to Vlad, Jo (his wife) and 2XU for sorting me out with a great V1 wetsuit. I have never worn one before, but it was very comfy, warm, and most importantly, felt very fast! Its going to take a few sessions to get used to swimming in a wetsuit, but I must say, it really did make me feel like I was swimming pretty quick....my fear of sharks could also be a factor in that speed, but hey, it was confortable. I am looking forward to more swims with the suit on.....
So this week, even though I was not able to follow the program as much as i wanted to, I did my best to fit it in where possible, I ended up with the following :
Swim - 2.5hrs (about 6km)
Run - 5hrs (60km)
Ride - 3hrs TT + 2hrs on road
So, a recovery week still had 12.5 hours (or there abouts) of training....thats pretty decent if you think about it, and if you were to try and understand the time obsticles I had to get over this week to achieve this you would appreciate why I am pretty chuft I managed that....now that I have actually typed it out, I actually wander how the hell I did it!
Rollo has the next few weeks building pretty nicely, and the program as usual looks great. I am looking forward to having a bit more time on my hands and not stressing to fit everything in this week, its going to be difficult because my team is one down at work, so its going to be flat out for the next 2 weeks.....I still refuse to train at night (unless desperate) os really its mornings and lunchtimes only for me!
Onto some training details this past week. I had a recovery sort of week. It did not start well, i was unable to swim on Monday at all due to all sorts of things, however Tuesday was an enjoyable 16km run in the morning, followed by the monday swim session missed. Wednesday did a great turbo trainer session in the morning, followed by a brick swim / run session at lunchtime. I did not turn my alarm on on Thursday, so only woke at 4.30am and was supposed to meet Vlad at 5am, so missed that, ran lunchtime, and then Friday did the ride I missed on Thursday morning. Saturday morning was a 2hr run with Andrew, we then did a 30min ocean swim straight afterwards. Today I got up at 4,30am (fathers day) did 2hours on the turbo trainer and then ran 40mins off the bike, so I was stuffed this afternoon!
A huuuuuuuuuuge thanks to Vlad, Jo (his wife) and 2XU for sorting me out with a great V1 wetsuit. I have never worn one before, but it was very comfy, warm, and most importantly, felt very fast! Its going to take a few sessions to get used to swimming in a wetsuit, but I must say, it really did make me feel like I was swimming pretty quick....my fear of sharks could also be a factor in that speed, but hey, it was confortable. I am looking forward to more swims with the suit on.....
So this week, even though I was not able to follow the program as much as i wanted to, I did my best to fit it in where possible, I ended up with the following :
Swim - 2.5hrs (about 6km)
Run - 5hrs (60km)
Ride - 3hrs TT + 2hrs on road
So, a recovery week still had 12.5 hours (or there abouts) of training....thats pretty decent if you think about it, and if you were to try and understand the time obsticles I had to get over this week to achieve this you would appreciate why I am pretty chuft I managed that....now that I have actually typed it out, I actually wander how the hell I did it!
Rollo has the next few weeks building pretty nicely, and the program as usual looks great. I am looking forward to having a bit more time on my hands and not stressing to fit everything in this week, its going to be difficult because my team is one down at work, so its going to be flat out for the next 2 weeks.....I still refuse to train at night (unless desperate) os really its mornings and lunchtimes only for me!
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