Run:
Tuesday AM - BMMC usual, 10km
Thursday AM - BMMC usual, 10km
Friday Midday - 15km, Home - Winmalee - Long Angle - Sun Valley - Railway Pde - Spurwood - Mum and Dads - Christmas Lunch
Saturday AM - <10km, off the bike around Blaxland
Total Run: 45km
Ride:
Wednesday AM - Mtn Bike, Anderson's Fire Trail - The Oaks Fire Trail (~50km)
Friday AM #1 - 35km out-and-back H'bury Hill with 2 reps of the hill
Friday AM #2 - 40km 'playing on hills' modified for the bike - Mt Riverview hills followed by Lappo and home.
Saturday AM - 110km Box Hill - M7 loop with The Animal (read more below)
Sunday AM - 160km Bells Line of Rd Loop with The Animal and WXS (read more below)
Total Ride: 395km (mtn bike kms are equivalent to about 1.33km on the roady in my opinion)
Swim:
Saturday PM - 3km wetsuit swim Bridge to Bridge, Nepean River
Sunday PM - 3km in the pool, 500m warm up, 20 x 100m on the 1:40 with paddles and pull buoy, 500m steady to finish up
Total Swim: 6km
Week Three started slowly again with nothing on the Monday. A pretty easy lead up till Christmas Day, some late nights at work made it difficult to get in any PM training.
Wednesday was a long hot day on the fire trails with the Bro, Sis, Bro-in-Law and a friend. Some cross training was the order of the day with the mountain bike. Took a little longer than I would have thought, but was fun nonetheless.
Felt strong on the Thursday AM usual up Old Bathurst, a pleasant change to the usual fatigue and lethargy on this run. Decided to make an early start to the hill, so I put in a bit of a head start on the others. Had ST breathing down my neck as he powered up the hill behind me, passing me towards the top. Happy that I kept the legs turning over all the way up.
Friday, Christmas Day, started well with a short ride down to the bottom of H'bury Hill, 2 reps of the hill and back home. Woke up the Kids and the Wife and cooked some breakfast. Back out again on the bike, this time with my Bro, for some hills down in Mt Riverview (there are 3-4 decent hills that all head partially down the escarpment, we linked them all). Finished up with Lappo and back home. Had a good hit out up Lappo on the road bike, which climbs very nicely in comparison to the TT bike. Just over 8:05min between speed sign and fire sign. Back home for present opening time.
Wanted to time how long it took to get from my place to STs via Winmalee and Sun Valley. Took it easy and felt very good running at my own pace. Ended up getting to STs in 90min on my way through to Mum and Dads. Estimate the distance is about 15km. The plan is to get this run in before the Tuesday usual Sun Valley loop before heading back home up the top of Sun Valley. This would make the run over 2:30hr, and would mean I would have to leave home before 4:30am, so I may have to find a quicker more direct route down to STs. I have a few more options to explore over the next few weeks.
Saturday AM was a post Christmas recovery ride with The Animal. This ride shall be referred to as the Box Hill - M7 loop. Clocked up just over 110km going pretty easy. But this did include about 5km of heading along the M7 in the wrong direction, completely unaware that we were heading North-East instead of South. We only realised as we saw the signs for the M2 and the North Coast. How we managed this is completely beyond me!
Got a steady run off the bike around Blaxland as I chased The Animal around for just under 10km. Felt good on the run, with a few surges, but mainly trying to run this as if it was the start of a 42km marathon in the Ironman. That afternoon, The Animal, The Welsh Exchange Student and I jumped in the Nepean for a wetsuit swim from the Rowing Club up to the Boat Ramp at Tench Reserve. This is right on 3km. Was good to get in a wetsuit swim, trying on a full westuit as I'm keen to get rid of the sleeveless one I've been using. Felt pretty good as I snaked along behind The Animal, running into him on more than one occasion. I found this amusing, and thought that any onlooker would also find it amusing, as two swimmers kept running into each other with more than 50m-wide of river to swim in. Needless to say, some work is needed on this aspect of the open water swimming. A good pair of goggles that don't fog up, would also assist in this regard.
Sunday AM headed out for a long slow loop around Bells Line of Rd. Baz joined up for about 12km until he got a flat tyre. The animal and I assisted with the tyre change, only to blow out the only spare we had that would fit his wheels. A long walk back to the car for Baz, and The Animal and I headed on our way. The weather was wet for most of the ride up Bells and down the Hwy. An afternoon shopping at Anaconda before getting in a swim that afternoon. Felt good in the pool considering the long ride that morning.
A solid end to the week. Not bad considering the time commitments at this time of year. A good start to the 'real' training for Port.
Sunday, December 27, 2009
Monday, December 21, 2009
Week TWO - 14th to 20th December
Run:
Tuesday PM - 12km Woodford Dam
Wednesday PM - ~6km of running out of 10km (struggled in heat with sore throat and tired legs)
Saturday PM - 2 x 2.5km in Club Triathlon
Sunday PM - 10km run with BMMC for Inaugural Christmas Party Handicap
Total Run: 33km (considerably reduced due to absence of long run and forced ban from Thursdays BMMC run)
Ride:
Wednesday AM - 160km Bells Line, 5:41hr, avg speed 28.2km/h
Friday AM - 35km Hawkesbury Rd Out and Back with The Animal, ~1:15hr
Sat AM - 125km Cobbitty Loop with The Animal, 4:30hr (flat tyre start of hills back of Cobbitty)
Sat PM - 2 x 10km in Club Triathlon
Total Ride: 340km
Swim:
Wednesday Arvo - 4km straight, Glenbrook Pool, 1:05hr
Sat PM - 2 x <250m in Club Triathlon
Total Swim: not worth adding up!
Week Two was a far less successful week than week one. It did not start well after not being able to get to sleep Sunday Night until 3am, due to 1 too many 'Mother' Energy Drinks on Sunday's long ride. A planned morning run up to the pool for some laps before running back was terminated due to lack of sleep. That day began to show signs of a viral upper respiratory tract infection, with nasal and sinus congestion and a mild sore throat. Skipped the Tuesday AM BMMC run for the same reason, and started dosing up on a wicked cocktail of garlic, horseradish, vit C, Co-Enzyme Q10, pseudoephedrine, paracetamol, Endura's Over Training Formula (5 different types of Ginseng), and some antibiotics.
So my week didn't really start till Tuesday PM with a run around Hazelbrook - Woodford with Donk, She-Donk and Mister G. Felt OK given the amount of drugs in my system and the virus taking up residence in my upper respiratory tract. Donk and I took a detour up a hill to discover a great section of single track and fire trail that winds up and back to where we began our run. This meant we took another detour to get back over to the Woodford side and join She-Donk and Mister G. It did bump the KMs up a little and through in a good hilly variation.
Off the back of this PM run, I got up at 5am and headed out on the bike as soon as it was light enough, and headed down and across to Richmond, up along the Bells Line of Rd Loop and back down the HWY. Going solo this time was different, I think I pushed harder on the flat at the start but then dropped the pace off between the top of Bellbird and Mt Tomah. Forced to grab some water from the Heavy Vehicle Checking Station at Bell, after 2 out of the 3 bottles I started with were ejected from my bottle holder within the first 15km of the ride. Managed to make the Optimiser and part of the Gatorade get me through to Bell, but really needed just plain water. Spirits lifted considerably as I crossed the Darling Causeway, as the remaining 60km is a relative cruise after the first 100km. Felt strong enough to push through without stopping at Blackheath and made it back home 20 minutes quicker than previously. Avg speed if anything slightly slower, indicating the extra time on the Saturday before was taken with toilet stops and 5-10mins at Blackheath.
Had to get a swim in (2 weeks between swims), so I headed to Glenbrook before planning to meet up with Berriman at the NP for an easy run. Felt really fresh in the water, so I just kept swimming and got 4km done. Not a quick pace but a solid effort at comfortable pace, with plenty to think about for Port Macquarie 2010 making the laps tick over fairly mindlessly.
About 20 mins waiting at the Glenbrook Gates for Artup to get off the phone, and my weariness was slowly catching up with me. Feeling pretty average by the time we headed out, by the time we got to the top of the causeway on the other side I was seriously doubting my ability to stay with the Bens. They also shared my doubt, and unlike me were comfortable putting voice to their concerns. Of which I was grateful. I let them go and dropped back for a walk, jogging in sections before getting a steady flow going back down to the causeway. I waited for about 5-10 minutes, not being sure how long they would be, but then headed up to get some water. I was at the shops buying 2L of chocolate milk before the boys returned to the cars, only to find a car similar to mine parked in a similar position. I was touched by their concern for my wellbeing, but humbled by their apparent doubts I could make it back to the car.
The group collectively imposed a one run ban on me, meaning I would miss out on the Thursday AM usual run. That night I slept poorly, some bad chills on a horribly hot night. The fever was good to shift the virus, and a day of rest on thursday mean I could return to exercise Friday AM with a ride in preparation for what was shaping up to be a big weekend.
Saturday AM ride was uncomfortable, as my lower back has been protesting on the longer rides, especially the ones that include some hills. The back is getting stiffer earlier in the rides now, indicating that a little conditioning to the extra KMs is going to be needed. Perhaps some improvement in technique will also help this, along with some quality stretching and strengthening exercises for the lower back and gluts.
No rest again post-long ride, but more running around organising work christmas party and getting ready for the Club Tri that afternoon. Felt a little fatigued and a little rushed as I got the bike into transition, only to find no more racks left, so a pacth of grass would have to do. As it turned out, best position for the transition. The club tri for December is split up into two shorter triathlons back-to-back. That is, about 250m swim, 10km ride, 2.5km run, 150m swim, 10km ride, 2.5km run to finish. I don't normally like this format as it doesn't play to my strength of having longer swims and rides. However, under the circumstances post long ride that mornining, I was grateful for the shorter distances broken up with a terribly slow 150m swim with arms and legs that just don't want to move. All said and done, was rather happy with myself for the effort during the race, managed to pick up a number of people on the bike after coming out of the swim somewhat back from where I would ordinarily. Screamed on the bike, feeling fresh and fast. Dropped 2 places (one of which being taken by my arch-nemesis and pharmacist colleague, Brendan Smith) on the run, but then picked up some more on the second bike. Dropped one more on the last run, but managed to hold on to about 9th position I suspect. All this in budgy smugglers (stay tuned for some incriminating photos courtesy of the WXS).
Sunday was a relaxed affair, sleeping in and then spending a good 4 hours peeling potatoes, chopping potatoes, boiling potatoes, baking potatoes, mixing potatoes; followed by 30 minutes of eating potatoes. Greatly assisted by Mr Donges and SWMBO in the kitchen, to produce some smashing salads and potato bake, in preparation for the BMMC Christmas Party that was taking place that evening. The handicap run around Sun Valley was under way by 4pm, in a somewhat disorganised fashion, with the girls leading out the boys for a leisurely stroll. I think the honours went to Sleep Train, followed closely by Mr Donges, then The Welsh Exchange Student, The Physio, Myself, Craig and Jeff making it to the top of the hill not long after. The girls maintained a steady pace, finishing not long after the boys.
The Christmas BBQ went well, plenty of food, good conversation, 2 presents exchanged hands, plenty of laughs. Thankyou to everyone who came, it was a great finale to 2009; and by the sounds of everyone's plans a last minute opportunity to relax before some heavy training commences in 2010. Looking forward to seeing the potential realised by every single person in their prospective pursuits. From Ironman to 6 Foot Track and every other ultra marathon in between, their are going to be some good quality results for the BMMC in 2010. Bring it on!
Tuesday PM - 12km Woodford Dam
Wednesday PM - ~6km of running out of 10km (struggled in heat with sore throat and tired legs)
Saturday PM - 2 x 2.5km in Club Triathlon
Sunday PM - 10km run with BMMC for Inaugural Christmas Party Handicap
Total Run: 33km (considerably reduced due to absence of long run and forced ban from Thursdays BMMC run)
Ride:
Wednesday AM - 160km Bells Line, 5:41hr, avg speed 28.2km/h
Friday AM - 35km Hawkesbury Rd Out and Back with The Animal, ~1:15hr
Sat AM - 125km Cobbitty Loop with The Animal, 4:30hr (flat tyre start of hills back of Cobbitty)
Sat PM - 2 x 10km in Club Triathlon
Total Ride: 340km
Swim:
Wednesday Arvo - 4km straight, Glenbrook Pool, 1:05hr
Sat PM - 2 x <250m in Club Triathlon
Total Swim: not worth adding up!
Week Two was a far less successful week than week one. It did not start well after not being able to get to sleep Sunday Night until 3am, due to 1 too many 'Mother' Energy Drinks on Sunday's long ride. A planned morning run up to the pool for some laps before running back was terminated due to lack of sleep. That day began to show signs of a viral upper respiratory tract infection, with nasal and sinus congestion and a mild sore throat. Skipped the Tuesday AM BMMC run for the same reason, and started dosing up on a wicked cocktail of garlic, horseradish, vit C, Co-Enzyme Q10, pseudoephedrine, paracetamol, Endura's Over Training Formula (5 different types of Ginseng), and some antibiotics.
So my week didn't really start till Tuesday PM with a run around Hazelbrook - Woodford with Donk, She-Donk and Mister G. Felt OK given the amount of drugs in my system and the virus taking up residence in my upper respiratory tract. Donk and I took a detour up a hill to discover a great section of single track and fire trail that winds up and back to where we began our run. This meant we took another detour to get back over to the Woodford side and join She-Donk and Mister G. It did bump the KMs up a little and through in a good hilly variation.
Off the back of this PM run, I got up at 5am and headed out on the bike as soon as it was light enough, and headed down and across to Richmond, up along the Bells Line of Rd Loop and back down the HWY. Going solo this time was different, I think I pushed harder on the flat at the start but then dropped the pace off between the top of Bellbird and Mt Tomah. Forced to grab some water from the Heavy Vehicle Checking Station at Bell, after 2 out of the 3 bottles I started with were ejected from my bottle holder within the first 15km of the ride. Managed to make the Optimiser and part of the Gatorade get me through to Bell, but really needed just plain water. Spirits lifted considerably as I crossed the Darling Causeway, as the remaining 60km is a relative cruise after the first 100km. Felt strong enough to push through without stopping at Blackheath and made it back home 20 minutes quicker than previously. Avg speed if anything slightly slower, indicating the extra time on the Saturday before was taken with toilet stops and 5-10mins at Blackheath.
Had to get a swim in (2 weeks between swims), so I headed to Glenbrook before planning to meet up with Berriman at the NP for an easy run. Felt really fresh in the water, so I just kept swimming and got 4km done. Not a quick pace but a solid effort at comfortable pace, with plenty to think about for Port Macquarie 2010 making the laps tick over fairly mindlessly.
About 20 mins waiting at the Glenbrook Gates for Artup to get off the phone, and my weariness was slowly catching up with me. Feeling pretty average by the time we headed out, by the time we got to the top of the causeway on the other side I was seriously doubting my ability to stay with the Bens. They also shared my doubt, and unlike me were comfortable putting voice to their concerns. Of which I was grateful. I let them go and dropped back for a walk, jogging in sections before getting a steady flow going back down to the causeway. I waited for about 5-10 minutes, not being sure how long they would be, but then headed up to get some water. I was at the shops buying 2L of chocolate milk before the boys returned to the cars, only to find a car similar to mine parked in a similar position. I was touched by their concern for my wellbeing, but humbled by their apparent doubts I could make it back to the car.
The group collectively imposed a one run ban on me, meaning I would miss out on the Thursday AM usual run. That night I slept poorly, some bad chills on a horribly hot night. The fever was good to shift the virus, and a day of rest on thursday mean I could return to exercise Friday AM with a ride in preparation for what was shaping up to be a big weekend.
Saturday AM ride was uncomfortable, as my lower back has been protesting on the longer rides, especially the ones that include some hills. The back is getting stiffer earlier in the rides now, indicating that a little conditioning to the extra KMs is going to be needed. Perhaps some improvement in technique will also help this, along with some quality stretching and strengthening exercises for the lower back and gluts.
No rest again post-long ride, but more running around organising work christmas party and getting ready for the Club Tri that afternoon. Felt a little fatigued and a little rushed as I got the bike into transition, only to find no more racks left, so a pacth of grass would have to do. As it turned out, best position for the transition. The club tri for December is split up into two shorter triathlons back-to-back. That is, about 250m swim, 10km ride, 2.5km run, 150m swim, 10km ride, 2.5km run to finish. I don't normally like this format as it doesn't play to my strength of having longer swims and rides. However, under the circumstances post long ride that mornining, I was grateful for the shorter distances broken up with a terribly slow 150m swim with arms and legs that just don't want to move. All said and done, was rather happy with myself for the effort during the race, managed to pick up a number of people on the bike after coming out of the swim somewhat back from where I would ordinarily. Screamed on the bike, feeling fresh and fast. Dropped 2 places (one of which being taken by my arch-nemesis and pharmacist colleague, Brendan Smith) on the run, but then picked up some more on the second bike. Dropped one more on the last run, but managed to hold on to about 9th position I suspect. All this in budgy smugglers (stay tuned for some incriminating photos courtesy of the WXS).
Sunday was a relaxed affair, sleeping in and then spending a good 4 hours peeling potatoes, chopping potatoes, boiling potatoes, baking potatoes, mixing potatoes; followed by 30 minutes of eating potatoes. Greatly assisted by Mr Donges and SWMBO in the kitchen, to produce some smashing salads and potato bake, in preparation for the BMMC Christmas Party that was taking place that evening. The handicap run around Sun Valley was under way by 4pm, in a somewhat disorganised fashion, with the girls leading out the boys for a leisurely stroll. I think the honours went to Sleep Train, followed closely by Mr Donges, then The Welsh Exchange Student, The Physio, Myself, Craig and Jeff making it to the top of the hill not long after. The girls maintained a steady pace, finishing not long after the boys.
The Christmas BBQ went well, plenty of food, good conversation, 2 presents exchanged hands, plenty of laughs. Thankyou to everyone who came, it was a great finale to 2009; and by the sounds of everyone's plans a last minute opportunity to relax before some heavy training commences in 2010. Looking forward to seeing the potential realised by every single person in their prospective pursuits. From Ironman to 6 Foot Track and every other ultra marathon in between, their are going to be some good quality results for the BMMC in 2010. Bring it on!
Wednesday, December 16, 2009
Christmas BMMC Party
OK, it has been suggested that here is a suitable place to put the relevant details for the inaugural BMMC Chrissy Party taking place this Sunday the 20th December.
Firstly, may I mention, it a commonly known fact that the length of time between a Christmas Party and Christmas is inversely proportional to how important that Party is for those attending. That is, a chirstmas party the weekend before Christmas holds high value. I thought I would mention that as my running and training pals within the BMMC have become such a big part of my life (if for nothing other than the amount of time we spend in each others company - and just quietly there are other reasons). There is a second reason for why I mention this, and it is to make any BMMC members who are not placing the appropriate priority on the BMMC Christmas Party and Handicap run fell extremely guilty and remorseful. This is said partially in jest; you can guess which part I am being serious about!
Ok....
Date as mentioned above is Sunday the 20th December.
The time as noted in initial text message is 3:30pm, to kick off the proceedings with the handicap run around the usual Tuesday morning Sun Valley Loop. (for a Map refer to Scam's Blog as I'm sure he has it up. Otherwise we can sketch directions before departing. I estimate the Handicap Run will not take more than 2 hours (ie. for the slowest runner, who presumably heads out first). We normally take just over 1 hr at our slowest, and this includes about 5-6+ minutes of stretching, which unless you're a clear winner ST, will not be taking place. I will allow 2 hours so that those who wish to forego the handicap run, can arrive when we are all back. This by no means you cannot come and cheer the finishers - there is plenty to do and keep the kids entertained (undercover pool, semi-commercial play equipment - dont ask, eating, drinking and talking, etc). This puts the approx time for cooking and eating close to 6pm, which will allow for families with kids who are in for a nightmare blur for the next 2 weeks to get a relatively early one. This does not preclude those wishing to hang around till late.
Location: address is 55 Spurwood Rd, Warrimoo. Last driveway on the R before getting on to the Fire Trail (this being the start of the handicap run). For those who have done the Sun Valley loop, it is the Rd you run down at the start after turning off Railway Pde from STs.
Food: nothing has really been organised. As I am the host-by-proxy, I will arrange a selection of Drinks, Nibblies, Sausages, Salads and some Bread Rolls so that you can come unprepared and be well catered for. The suggestion has also been made that people may well prefer to bring their own selection of meat (or vego substitute) and/or drinks to consume. I think that will be a good idea. If you want to contribute by bringing a salad that will knock our socks off, go right ahead.
Children:as previous mentioned, there are enough things to keep the kids entertained, so blease feel free to bring them along. ST has kindly volunteered to baby sit the little one's while parents can party all night. Maybe some outdoor-rec classes, or Yabby catching (you should be able to get some down the back creek). Remind me to show you a large cave down the back sometime ST, I cant promise Aboriginal Markings, but my memories of this as a child were amazing! Plenty of things to keep them entertained over 15 acres.
Guests: we haven't discussed this but I reckon it's a fine idea if people have some friends in mind who might enjoy this sampler of BMMC Social Activity, and who have a vague curiosity in running, that they are more than welcome. We may borrow a tactic employed by Youth Groups all over the world, to incentivise bringing a friend along by offerering a fun size snicker to those who bring someone new. I never did feel comfortable with the suggestion that I may have only been invited to Youth Group because my 'friend' decided he wouldn't mind a snickers! Anyhow, bring a friend or two.
Special mention to the Lower Mountains Distance Running Men (not quite special enough for me to research their correct name however). It would be great to see you guys, given that the merger has gone ahead and you have now been absorbed into the BMMC.
I think that is it, but suspect I may have missed some crucial point.
Looking forward to catching up to celebrate a year of achievement and quality Blue Mountains trails.
Dr Phil aka Flying Fist
Firstly, may I mention, it a commonly known fact that the length of time between a Christmas Party and Christmas is inversely proportional to how important that Party is for those attending. That is, a chirstmas party the weekend before Christmas holds high value. I thought I would mention that as my running and training pals within the BMMC have become such a big part of my life (if for nothing other than the amount of time we spend in each others company - and just quietly there are other reasons). There is a second reason for why I mention this, and it is to make any BMMC members who are not placing the appropriate priority on the BMMC Christmas Party and Handicap run fell extremely guilty and remorseful. This is said partially in jest; you can guess which part I am being serious about!
Ok....
Date as mentioned above is Sunday the 20th December.
The time as noted in initial text message is 3:30pm, to kick off the proceedings with the handicap run around the usual Tuesday morning Sun Valley Loop. (for a Map refer to Scam's Blog as I'm sure he has it up. Otherwise we can sketch directions before departing. I estimate the Handicap Run will not take more than 2 hours (ie. for the slowest runner, who presumably heads out first). We normally take just over 1 hr at our slowest, and this includes about 5-6+ minutes of stretching, which unless you're a clear winner ST, will not be taking place. I will allow 2 hours so that those who wish to forego the handicap run, can arrive when we are all back. This by no means you cannot come and cheer the finishers - there is plenty to do and keep the kids entertained (undercover pool, semi-commercial play equipment - dont ask, eating, drinking and talking, etc). This puts the approx time for cooking and eating close to 6pm, which will allow for families with kids who are in for a nightmare blur for the next 2 weeks to get a relatively early one. This does not preclude those wishing to hang around till late.
Location: address is 55 Spurwood Rd, Warrimoo. Last driveway on the R before getting on to the Fire Trail (this being the start of the handicap run). For those who have done the Sun Valley loop, it is the Rd you run down at the start after turning off Railway Pde from STs.
Food: nothing has really been organised. As I am the host-by-proxy, I will arrange a selection of Drinks, Nibblies, Sausages, Salads and some Bread Rolls so that you can come unprepared and be well catered for. The suggestion has also been made that people may well prefer to bring their own selection of meat (or vego substitute) and/or drinks to consume. I think that will be a good idea. If you want to contribute by bringing a salad that will knock our socks off, go right ahead.
Children:as previous mentioned, there are enough things to keep the kids entertained, so blease feel free to bring them along. ST has kindly volunteered to baby sit the little one's while parents can party all night. Maybe some outdoor-rec classes, or Yabby catching (you should be able to get some down the back creek). Remind me to show you a large cave down the back sometime ST, I cant promise Aboriginal Markings, but my memories of this as a child were amazing! Plenty of things to keep them entertained over 15 acres.
Guests: we haven't discussed this but I reckon it's a fine idea if people have some friends in mind who might enjoy this sampler of BMMC Social Activity, and who have a vague curiosity in running, that they are more than welcome. We may borrow a tactic employed by Youth Groups all over the world, to incentivise bringing a friend along by offerering a fun size snicker to those who bring someone new. I never did feel comfortable with the suggestion that I may have only been invited to Youth Group because my 'friend' decided he wouldn't mind a snickers! Anyhow, bring a friend or two.
Special mention to the Lower Mountains Distance Running Men (not quite special enough for me to research their correct name however). It would be great to see you guys, given that the merger has gone ahead and you have now been absorbed into the BMMC.
I think that is it, but suspect I may have missed some crucial point.
Looking forward to catching up to celebrate a year of achievement and quality Blue Mountains trails.
Dr Phil aka Flying Fist
Sunday, December 13, 2009
Week ONE
Run:
Tuesday --> 10km with BMMC, usual Tuesday Sun Valley route (actually logged in previous post but included here to total the week). ~1hr
Wednesday --> approx. 36-38km run from Glenbrook NP gates up The Oaks and back in the evening with Princess Donga and Prince Donga (briefly). ~4:30hr
Thursday --> 10km with BMMC, usual Thursday loop (very very tired and slow) ~1hr
Sunday --> ~8km run out to Martins LO and back through the streets (35min)
Total Run: 64km (~7:05hr)
Ride:
Wednesday --> 120km ride shared with The Animal and Welsh Exchange Student (separately). Discussed in greater detail further down, ~4hr
Friday --> usual AM out and back with The Animal, 40km. ~1:25hr
Saturday --> Bells Line of Road loop with The Animal, 160km (~ 6hrs)
Sunday --> Cobbity Loop with The Animal, 125km (~4:20hr)
Total Ride: 445km (~15:45hr)
Swim:
Zippity Do Dah
Total time: 22:50hr (not even one seventh of the total week)
Well, the big mid-week effort began with a ride with The Animal. Was planning on doing the Hawkesbury Loop in counter-clockwise direction, however poor planning and execution of the alarm-wake-up procedure, meant last minute change of plans to clockwise direction in order for The Animal to be back in time for work. However, as it turned out in a bitter twist of fate, a direction change along Castlereagh Rd and brief interlude onto someone's property with 2 nasty looking (albeit a little fat) Blue Cattle Dogs added some KM and time to the trip. I won't say who's idea it was, but it wasn't mine!
Well the universe wasn't going to provide ME with some whingeing material without providing The Animal with an extra helping. A lack of communication re: some massive pot holes along a busy Londonderry Rd came close to being a friendship-ending manouvre. Needless to say, The Animal stayed on, did not get any flats, did not ruin his wheels and found it in his heart to forgive me. I am pretty poor at signalling when we ride, not because I am inconsiderate or rash, I just don't tend to notice the pot holes/obstacles until I'm upon them, and then I'm dodging and weaving to avoid hitting them myself. No excuse however!
We got back in one piece and at the foot of Old Bathurst hill I parted with The Animal, so that I could join up with The Welsh Exchange student who would be heading in to Blacktown for work. I figured he would be heading out soon and I could meet him at the bottom of the hill, sent out a message to inform him of the rendezvous point. Would have had time to get up Old Bathurst and meet ol' ShitKick up the top, but alas, maybe another time. Finally met up with Welshy and made our way along the M4 to Prospect Hwy, where we said our Good Bye's and I headed back home. Made good time on the way home, and was glad to cover 120 km.
A couple of hours sleep, and a quick stop at work before countless back and forth on the text msg with Prince Donga, and we managed to formulate a kind-of plan. I was going to head up The Oaks at 5pm while he and the Princess would head down after work. Princess got a head start (on Mick, that is - I actually got a 1:15 head start on her) and met me about 4-5km past the Heli Pad. I timed my exhausted sit-on-a-rock break well, as I had only been there for 2 minutes and eaten only 8 snakes (the Natural Confectionery Company Variety that is) before Gill came blazing down The Oaks (actually up a hill at this point in time). She had left at about quarter past 6. We both headed back down The Oaks, expecting the Prince to come bounding round a bend behind us at any minute. Due to Gill's very quick running we did not see Mick for another hour and a half I'd say, we were just short of the bitumen near Euroka turn-off.
I had been struggling for about an hour at this stage, and had been visualising the large Mighty Angus meal-deal and chocolate thickshake for about half of this time. A little-too-energetic Mick suggested he keep running ahead and meet us at McDonalds. I thought that was a fantastic idea as he had verbalised by deepest desire at that stage. He must have run hard (or we were going very slow) as we had only been and McDonalds for 5-10 minutes before he joined us for what would have to be the cheapest Big Mac meal (without the meat - so a double lettuce-burger) in history - $2.95. Based on this, those meat patties must be worth $2.50 each!! Must be all those hormones.
Got home a little later and promptly hit the sack. I had no real intention of getting up for the Thursday Morning run, as my legs were aching pretty bad and my knee had the slightest suggestion of pain. However, my circadian rhythm timed well with my alarm going off, so I pulled on some pants and a top and headed down to Blaxland. Was a sorry sight heading up the Oh-so-Steep incline that is Hilda st, lots of grandpa-shuffles with groaning and moaning accompaniment. I had decided that it was probably best if I only ran as far as the first stretching-point overlooking the plains, as I really shouldn't push my luck with the knee. It was this run on sore legs that had been a major player in the knee injury 3 months prior. Didn't have the balls to say I was heading back at that stage so I stubbornly pushed on. The going was very tough along the flat section before hitting the climb back up the gully track. I had decided since coming down that I was only going to run as far as the steep section off the fire trail and I would walk the rest. At this stage The Animal (who also proclaimed he was sore) was leading the others up a little bit ahead. I managed to remain running until the rocky section where I followed Shogun's example and stopped to a walk. Didn't get running till just a little short of the top (you most certainly cannot be seen walking as the others wait patiently for you to get up the hill). Powered on at the top and finally got back to The Animal's.
Now this run wouldn't normally get a write-up as I have done. But I was hurting bad, and I want everyone to realise that.
I suspect that day at work I was the most irritable I have ever been.
Saturday's big LSD ride with The Animal would have to be the hilight of my week (and this week has had some big ones for me). The Animal was very quick to bring my attention to what an LSD stands for and what SLOW means. I suspect he didn't want to be the one to call Rach to come and get me along Bells Line as I'd passed out at the top of one of the MANY climbs. Needless to say, I felt I was rather self-controlled the whole time. I didn't mind taking it easy behind The Animal for the first quarter, and I was doing everything I could to not lose sight of him for the middle half, then felt remarkably good for the final quarter. So this is what pacing yourself is all about? Interesting concept that actually WORKS. This loop has been on my to-do list for some time now. It is held in high regard amongst Triathletes and Cyclists alike. While only being 160km in length (not huge by any standards and a good 20km short of Port Ironman's bike leg), it contains about 90km of hills, and some decent ones thrown in for good measure. The Animal had done enough to warn me about the hills, and I had some experience riding them in the other direction, so I wasn't in too bad shape by the time we reached Bell, 100km down and only 20km to go before the last easy 40km.
Once home, a little nap interruped by Andeline loudly informing me (and the rest of Farm Rd) that she had done a poo! Not only had she done one, she had managed to do some interior decorating at the same time.
Got a start on Lance Armstrong's biography after we had cleaned up, and couldn't put it down for a good few hours. Missed the arvo swim with The Animal (his text message arrived 30 minutes after he had already started swimming), and didn't end up making it by myself. Despite not swimming for a week and a half, I was happy with this weeks effort. Less (should read NO) missed sessions for the next 15 weeks is the plan.
Now to saving the money to book my place at Port...
Tuesday --> 10km with BMMC, usual Tuesday Sun Valley route (actually logged in previous post but included here to total the week). ~1hr
Wednesday --> approx. 36-38km run from Glenbrook NP gates up The Oaks and back in the evening with Princess Donga and Prince Donga (briefly). ~4:30hr
Thursday --> 10km with BMMC, usual Thursday loop (very very tired and slow) ~1hr
Sunday --> ~8km run out to Martins LO and back through the streets (35min)
Total Run: 64km (~7:05hr)
Ride:
Wednesday --> 120km ride shared with The Animal and Welsh Exchange Student (separately). Discussed in greater detail further down, ~4hr
Friday --> usual AM out and back with The Animal, 40km. ~1:25hr
Saturday --> Bells Line of Road loop with The Animal, 160km (~ 6hrs)
Sunday --> Cobbity Loop with The Animal, 125km (~4:20hr)
Total Ride: 445km (~15:45hr)
Swim:
Zippity Do Dah
Total time: 22:50hr (not even one seventh of the total week)
Well, the big mid-week effort began with a ride with The Animal. Was planning on doing the Hawkesbury Loop in counter-clockwise direction, however poor planning and execution of the alarm-wake-up procedure, meant last minute change of plans to clockwise direction in order for The Animal to be back in time for work. However, as it turned out in a bitter twist of fate, a direction change along Castlereagh Rd and brief interlude onto someone's property with 2 nasty looking (albeit a little fat) Blue Cattle Dogs added some KM and time to the trip. I won't say who's idea it was, but it wasn't mine!
Well the universe wasn't going to provide ME with some whingeing material without providing The Animal with an extra helping. A lack of communication re: some massive pot holes along a busy Londonderry Rd came close to being a friendship-ending manouvre. Needless to say, The Animal stayed on, did not get any flats, did not ruin his wheels and found it in his heart to forgive me. I am pretty poor at signalling when we ride, not because I am inconsiderate or rash, I just don't tend to notice the pot holes/obstacles until I'm upon them, and then I'm dodging and weaving to avoid hitting them myself. No excuse however!
We got back in one piece and at the foot of Old Bathurst hill I parted with The Animal, so that I could join up with The Welsh Exchange student who would be heading in to Blacktown for work. I figured he would be heading out soon and I could meet him at the bottom of the hill, sent out a message to inform him of the rendezvous point. Would have had time to get up Old Bathurst and meet ol' ShitKick up the top, but alas, maybe another time. Finally met up with Welshy and made our way along the M4 to Prospect Hwy, where we said our Good Bye's and I headed back home. Made good time on the way home, and was glad to cover 120 km.
A couple of hours sleep, and a quick stop at work before countless back and forth on the text msg with Prince Donga, and we managed to formulate a kind-of plan. I was going to head up The Oaks at 5pm while he and the Princess would head down after work. Princess got a head start (on Mick, that is - I actually got a 1:15 head start on her) and met me about 4-5km past the Heli Pad. I timed my exhausted sit-on-a-rock break well, as I had only been there for 2 minutes and eaten only 8 snakes (the Natural Confectionery Company Variety that is) before Gill came blazing down The Oaks (actually up a hill at this point in time). She had left at about quarter past 6. We both headed back down The Oaks, expecting the Prince to come bounding round a bend behind us at any minute. Due to Gill's very quick running we did not see Mick for another hour and a half I'd say, we were just short of the bitumen near Euroka turn-off.
I had been struggling for about an hour at this stage, and had been visualising the large Mighty Angus meal-deal and chocolate thickshake for about half of this time. A little-too-energetic Mick suggested he keep running ahead and meet us at McDonalds. I thought that was a fantastic idea as he had verbalised by deepest desire at that stage. He must have run hard (or we were going very slow) as we had only been and McDonalds for 5-10 minutes before he joined us for what would have to be the cheapest Big Mac meal (without the meat - so a double lettuce-burger) in history - $2.95. Based on this, those meat patties must be worth $2.50 each!! Must be all those hormones.
Got home a little later and promptly hit the sack. I had no real intention of getting up for the Thursday Morning run, as my legs were aching pretty bad and my knee had the slightest suggestion of pain. However, my circadian rhythm timed well with my alarm going off, so I pulled on some pants and a top and headed down to Blaxland. Was a sorry sight heading up the Oh-so-Steep incline that is Hilda st, lots of grandpa-shuffles with groaning and moaning accompaniment. I had decided that it was probably best if I only ran as far as the first stretching-point overlooking the plains, as I really shouldn't push my luck with the knee. It was this run on sore legs that had been a major player in the knee injury 3 months prior. Didn't have the balls to say I was heading back at that stage so I stubbornly pushed on. The going was very tough along the flat section before hitting the climb back up the gully track. I had decided since coming down that I was only going to run as far as the steep section off the fire trail and I would walk the rest. At this stage The Animal (who also proclaimed he was sore) was leading the others up a little bit ahead. I managed to remain running until the rocky section where I followed Shogun's example and stopped to a walk. Didn't get running till just a little short of the top (you most certainly cannot be seen walking as the others wait patiently for you to get up the hill). Powered on at the top and finally got back to The Animal's.
Now this run wouldn't normally get a write-up as I have done. But I was hurting bad, and I want everyone to realise that.
I suspect that day at work I was the most irritable I have ever been.
Saturday's big LSD ride with The Animal would have to be the hilight of my week (and this week has had some big ones for me). The Animal was very quick to bring my attention to what an LSD stands for and what SLOW means. I suspect he didn't want to be the one to call Rach to come and get me along Bells Line as I'd passed out at the top of one of the MANY climbs. Needless to say, I felt I was rather self-controlled the whole time. I didn't mind taking it easy behind The Animal for the first quarter, and I was doing everything I could to not lose sight of him for the middle half, then felt remarkably good for the final quarter. So this is what pacing yourself is all about? Interesting concept that actually WORKS. This loop has been on my to-do list for some time now. It is held in high regard amongst Triathletes and Cyclists alike. While only being 160km in length (not huge by any standards and a good 20km short of Port Ironman's bike leg), it contains about 90km of hills, and some decent ones thrown in for good measure. The Animal had done enough to warn me about the hills, and I had some experience riding them in the other direction, so I wasn't in too bad shape by the time we reached Bell, 100km down and only 20km to go before the last easy 40km.
Once home, a little nap interruped by Andeline loudly informing me (and the rest of Farm Rd) that she had done a poo! Not only had she done one, she had managed to do some interior decorating at the same time.
Got a start on Lance Armstrong's biography after we had cleaned up, and couldn't put it down for a good few hours. Missed the arvo swim with The Animal (his text message arrived 30 minutes after he had already started swimming), and didn't end up making it by myself. Despite not swimming for a week and a half, I was happy with this weeks effort. Less (should read NO) missed sessions for the next 15 weeks is the plan.
Now to saving the money to book my place at Port...
Tuesday, December 8, 2009
Lock in Port Mac 2010 please Eddy!
Well, with indecision poorly disguised as a trippy 'let the cosmos decide' attitude, it is with great trepidation that I publicly acknowledge the fact that I intend to attempt to complete Port Macquarie Ironman 2010. If only I could disguise the lack of true commitment in that sentence.
Santa is going to have to take those presents back to the shop and get a refund so I can afford the insane entry fee. With '16 weeks to go' being the catch-cry amongst training circles, the knot firmly lodged deep in my innards is beginning to make its presence felt. With any luck it may serve to motivate me to get out and log some quality kms.
From Port Half to now...
I have recovered from the ITB-related knee injury to be able to get right back into running relatively niggle-free. Finally managing a decent run this weekend gone with fellow BMMC associates. Mr and Mrs Sleep Train, Prince and Princess Donga, The Animal, The Welsh Exchange Student, Scam Bullant and Myself ventured down off the escarpment to run along some spectacular coastal Royal NP between Otford and Bundeena. This was Fat Ass run that is a must have on the calendar. I thoroughly enjoyed the run, including the struggle through the last 5 Kms. Some light reading of 'Born to Run' in the back of Prince Donga's car back to Otford ended in me borrowing (more accurately a re-borrow) the book and finishing it last night. If you haven't read it, look it up and give it a read, I really enjoyed it.
The swimming has been on the back burner and the riding has been sporadic at best. Getting some solid ride-run bricks going consistently, which is one big aspect of the triathlon that needs some work for me. At the moment I'm just keen to get some Ks back into my legs running, and return to the level of strength and fitness I was before being knocked around by the knee injury. I guess it was a necessary but hard lesson that needed learning: listen to your body and protect your joints. Some may disagree with me, but a missed session allowing you to recover is much better long term. Similarly, providing sufficient time to rest and heal has to be far better than repeated partial returns to training followed by repeated injuries. Either way, my focus now is prevention and correction. Both riding and running techniques need to improve, and there isn't much point persevering with huge kilometerage (if Scam can do it...) when the technique is still holding you back.
With this in mind the focus is on augmenting the training with some core strength work and flexibility work to help with getting my posture and action right on the bike and on the run. Hope it works!
'Born to Run' has inspired me to get out on the trails and soak up some of that running spirit and get back to basics. The run this morning had me a little chattier than usual, and possibly for the same reason a little stronger up the hill. Learning why we enjoy running and remembering this seems to be the key for most of the incredibly quick ultra runners out there. If thats all there is to it... sweet! I suspect a dose of bloody hard work goes a long way. But at the very least, hard work is all the more easier when you enjoy it.
Looking forward to the Inaugural BMMC Christmas Party on the 20th and the handicap run.
Looking forward to some impressive results for fellow BMMC associates in some up-coming races.
Looking forward to early mornings and a constant feeling of fatigue...
Santa is going to have to take those presents back to the shop and get a refund so I can afford the insane entry fee. With '16 weeks to go' being the catch-cry amongst training circles, the knot firmly lodged deep in my innards is beginning to make its presence felt. With any luck it may serve to motivate me to get out and log some quality kms.
From Port Half to now...
I have recovered from the ITB-related knee injury to be able to get right back into running relatively niggle-free. Finally managing a decent run this weekend gone with fellow BMMC associates. Mr and Mrs Sleep Train, Prince and Princess Donga, The Animal, The Welsh Exchange Student, Scam Bullant and Myself ventured down off the escarpment to run along some spectacular coastal Royal NP between Otford and Bundeena. This was Fat Ass run that is a must have on the calendar. I thoroughly enjoyed the run, including the struggle through the last 5 Kms. Some light reading of 'Born to Run' in the back of Prince Donga's car back to Otford ended in me borrowing (more accurately a re-borrow) the book and finishing it last night. If you haven't read it, look it up and give it a read, I really enjoyed it.
The swimming has been on the back burner and the riding has been sporadic at best. Getting some solid ride-run bricks going consistently, which is one big aspect of the triathlon that needs some work for me. At the moment I'm just keen to get some Ks back into my legs running, and return to the level of strength and fitness I was before being knocked around by the knee injury. I guess it was a necessary but hard lesson that needed learning: listen to your body and protect your joints. Some may disagree with me, but a missed session allowing you to recover is much better long term. Similarly, providing sufficient time to rest and heal has to be far better than repeated partial returns to training followed by repeated injuries. Either way, my focus now is prevention and correction. Both riding and running techniques need to improve, and there isn't much point persevering with huge kilometerage (if Scam can do it...) when the technique is still holding you back.
With this in mind the focus is on augmenting the training with some core strength work and flexibility work to help with getting my posture and action right on the bike and on the run. Hope it works!
'Born to Run' has inspired me to get out on the trails and soak up some of that running spirit and get back to basics. The run this morning had me a little chattier than usual, and possibly for the same reason a little stronger up the hill. Learning why we enjoy running and remembering this seems to be the key for most of the incredibly quick ultra runners out there. If thats all there is to it... sweet! I suspect a dose of bloody hard work goes a long way. But at the very least, hard work is all the more easier when you enjoy it.
Looking forward to the Inaugural BMMC Christmas Party on the 20th and the handicap run.
Looking forward to some impressive results for fellow BMMC associates in some up-coming races.
Looking forward to early mornings and a constant feeling of fatigue...
Friday, November 6, 2009
One mistake down...
Port Macquarie Half Ironman done, just over 5 hours. Overall happy that I have one under my belt, however felt like my run let me down. Admittedly I took it very conservatively on the run, being more concerned about not doing any permanent damage to my knee than getting a good time. With the ultimate objective being completing Port Ironman next year, the important thing was to qualify. And I did that simply by finishing Port Half.
What I took away from Port was a number of things..
Simply having now done a half ironman (the longest thus far for me), I know what to expect and can therefore be more aggressive the next time. As they say, experience is crucial to the longer distances. I realise now how much more work I need to do on the run, especially off the back of the bike. This means much more training specifically for long rides followed by runs straight away. Additionally I need to do many more longer runs at faster pace to get used to the demand on the body.
I learnt that there is a definite skill involved in not getting penalised for drafting on the bike. After being told that I had incurred a 5 min time penalty for drafting on the first lap of the bike course, I was a little discouraged. Now, I would like to clarify that I did not intentionally draft. This is beside the point however, because it matters not what your intentions are it only matters how the Technical Official will see it. This is where the skill comes into it. Needless to say, this is one area of my training I intend to look into. In future I will be more intentional about appearing to be not drafting. As it happened, I got picked up for drafting through a hilly section while there were about 8-12 riders all around me, how the TO didn't penalise every single rider in the group is beyond me.
The knee injury was frustrating. I anticipated that it would be a problem for a good part of the run. It was, but perhaps more frustrating than the pain itself was the effect this had on my mind. When you are doing it tough, you don't need many excuses to ease up the pace and take it easy. So when you have a convenient one like a knee injury (now the fact that it is an excuse does not mean the pain wasn't real - there were times where I was forced to walk just to ease the pain), the will power is in short supply and the mind is all too eager to agree with the body.
One good thing to take away from Port is that I was relatively happy with my swim time. Just over 26minutes, equates to around 13:45 per km. This is pretty good for me in open water. I was averaging a little less than this in a 25m pool with the wetsuit, and have always struggled swimming well in open water. Everything went well for me on the swim. We were pretty spread out at the start, in comparison to the shorter tri's and land starts where it is rather crowded. Got in a good position and found myself just off the lead group of the age groupers.
All in all... I have to keep reminding myself that I just completed a half ironman and didn't feel like I over did it at any stage, and more to the point that I could probably do 2 out of the 3 disciplines over longer distances pretty easily. The difference would be doing the 3rd discipline well over 42+km at the end of a long day. I guess this is where the training needs to step up another level (or another couple of levels as the case may be). For the most part I am looking forward to getting back into the solid training and getting this knee sorted out.
More time with the family is a priority again, so it looks like early mornings are back on the agenda.
Port Macquarie Half Ironman done, just over 5 hours. Overall happy that I have one under my belt, however felt like my run let me down. Admittedly I took it very conservatively on the run, being more concerned about not doing any permanent damage to my knee than getting a good time. With the ultimate objective being completing Port Ironman next year, the important thing was to qualify. And I did that simply by finishing Port Half.
What I took away from Port was a number of things..
Simply having now done a half ironman (the longest thus far for me), I know what to expect and can therefore be more aggressive the next time. As they say, experience is crucial to the longer distances. I realise now how much more work I need to do on the run, especially off the back of the bike. This means much more training specifically for long rides followed by runs straight away. Additionally I need to do many more longer runs at faster pace to get used to the demand on the body.
I learnt that there is a definite skill involved in not getting penalised for drafting on the bike. After being told that I had incurred a 5 min time penalty for drafting on the first lap of the bike course, I was a little discouraged. Now, I would like to clarify that I did not intentionally draft. This is beside the point however, because it matters not what your intentions are it only matters how the Technical Official will see it. This is where the skill comes into it. Needless to say, this is one area of my training I intend to look into. In future I will be more intentional about appearing to be not drafting. As it happened, I got picked up for drafting through a hilly section while there were about 8-12 riders all around me, how the TO didn't penalise every single rider in the group is beyond me.
The knee injury was frustrating. I anticipated that it would be a problem for a good part of the run. It was, but perhaps more frustrating than the pain itself was the effect this had on my mind. When you are doing it tough, you don't need many excuses to ease up the pace and take it easy. So when you have a convenient one like a knee injury (now the fact that it is an excuse does not mean the pain wasn't real - there were times where I was forced to walk just to ease the pain), the will power is in short supply and the mind is all too eager to agree with the body.
One good thing to take away from Port is that I was relatively happy with my swim time. Just over 26minutes, equates to around 13:45 per km. This is pretty good for me in open water. I was averaging a little less than this in a 25m pool with the wetsuit, and have always struggled swimming well in open water. Everything went well for me on the swim. We were pretty spread out at the start, in comparison to the shorter tri's and land starts where it is rather crowded. Got in a good position and found myself just off the lead group of the age groupers.
All in all... I have to keep reminding myself that I just completed a half ironman and didn't feel like I over did it at any stage, and more to the point that I could probably do 2 out of the 3 disciplines over longer distances pretty easily. The difference would be doing the 3rd discipline well over 42+km at the end of a long day. I guess this is where the training needs to step up another level (or another couple of levels as the case may be). For the most part I am looking forward to getting back into the solid training and getting this knee sorted out.
More time with the family is a priority again, so it looks like early mornings are back on the agenda.
Saturday, October 17, 2009
18 days between blog posts...
Well, where has the last 2 and a half weeks gone? What have I achieved? To be frank, very little.
Wednesday 30th September - Swim AM, Ride AM, Shortened track session PM. "Day from Hell" with The Animal, joined for parts with the Welshman and Coburn.
Thursday 1st October - Run AM with The Animal and the Welshman.
It was this PM track run of about 5km followed by the AM run of 10km that caused the knee injury that I have been nursing for the last 2.5 weeks. ITB-related tendonosis on the outside of the right knee has made running, riding and swimming a bit of an issue.
That weekend was a lazy Saturday followed by an enjoyable MTB ride at Yarramundi on some impressive Specialized Mountain Bikes. This demo day, put on by friend's of my bro's, was a great opportunity to ride expensive bikes in the mud, and not be concerned about having to clean them.
Sunday MTB ride with Berro in Glenbrook: another chance to play in the mud on some great single track. Backed up with a run up to Springwood Pool for a swim with James (joined afterwards by thr Girls for a play in the kiddy pool) and run home. At this stage the knee was protesting considerably.
Had an ITB release on Wednesday to see if this could help the knee. Swim session that evening was causing some discomfort, mainly with pushing off the wall. Quick chat with Olly saw confirmation of my suspicions, with some advice offered to rest the knee and do some stretches.
Put the bike in with Dave Richo at Panthers Cycles to get some noises looked at and some new grip tape put on my bars. Picked it up after work Thursday, very impressed with the improvements made. A new chain and some tweaking of the seat and bars made a big difference to my position and the feel of the bike.
Sat AM ride with the Tri Club was great. Knee was a little tender, but after pretty much a week of little exercise and plenty of carbs the legs felt great. After leaving home late I made good time to get to the Truck Stop just in time to head out with the guys doing the longer ride. Gagas was there, so glad I had someone I knew to chat with. Pace was good, and I spent a good deal of the ride on the front. I think this is a weakness, and tends to see me hit the wall on the longer rides. Today was different though, as the wall never seemed to come, and I felt strong for the whole 130km. Included the hills behind Silverdale.
Sunday MTB ride up The Oaks from Glenbrook to meet with the Bro who was coming down from Woodford. Made it up to the first steep climb after the helipad, where I met Tim cranking it down the left-hander in the opposite direction. This was a solid 49 minute hard session keeping a steady pace the whole way. Rode back to the single track and eventually to the top of the causeway where we were met by another friend for another loop of the Single Track. All up close to 40km on the MTB, which was a reasonable effort after the ride the day before.
Wednesday AM ride round the loop with the Welshman, via Nepean River to catch the end of the World Masters Games Kayak races. Some fit and impressive old blokes on display.
Backed up with a MTB ride with the Bro and Mr Everson down Anderson's FT from Wentworth Falls to Woodford. Original Plan was to link to The Oaks, however dinner arrangements put a time limit on the afternoon. Took the single speed MTB out for a run, making the climb out of Bedford Creek all the more challenging.
Not much running for 2 weeks now.
Saturday the 17th was supposed to be a chance for redemption, however work commitments put that to bed. That evening saw a return to running with a short hit out with Donges and Baz around Springwood. Knee still sore at times, however responded well to a faster pace. Pain quickly gone after stopping.
Tomorrow needs to be a big day as I have far too many stored carbohydrates to burn.
Wednesday 30th September - Swim AM, Ride AM, Shortened track session PM. "Day from Hell" with The Animal, joined for parts with the Welshman and Coburn.
Thursday 1st October - Run AM with The Animal and the Welshman.
It was this PM track run of about 5km followed by the AM run of 10km that caused the knee injury that I have been nursing for the last 2.5 weeks. ITB-related tendonosis on the outside of the right knee has made running, riding and swimming a bit of an issue.
That weekend was a lazy Saturday followed by an enjoyable MTB ride at Yarramundi on some impressive Specialized Mountain Bikes. This demo day, put on by friend's of my bro's, was a great opportunity to ride expensive bikes in the mud, and not be concerned about having to clean them.
Sunday MTB ride with Berro in Glenbrook: another chance to play in the mud on some great single track. Backed up with a run up to Springwood Pool for a swim with James (joined afterwards by thr Girls for a play in the kiddy pool) and run home. At this stage the knee was protesting considerably.
Had an ITB release on Wednesday to see if this could help the knee. Swim session that evening was causing some discomfort, mainly with pushing off the wall. Quick chat with Olly saw confirmation of my suspicions, with some advice offered to rest the knee and do some stretches.
Put the bike in with Dave Richo at Panthers Cycles to get some noises looked at and some new grip tape put on my bars. Picked it up after work Thursday, very impressed with the improvements made. A new chain and some tweaking of the seat and bars made a big difference to my position and the feel of the bike.
Sat AM ride with the Tri Club was great. Knee was a little tender, but after pretty much a week of little exercise and plenty of carbs the legs felt great. After leaving home late I made good time to get to the Truck Stop just in time to head out with the guys doing the longer ride. Gagas was there, so glad I had someone I knew to chat with. Pace was good, and I spent a good deal of the ride on the front. I think this is a weakness, and tends to see me hit the wall on the longer rides. Today was different though, as the wall never seemed to come, and I felt strong for the whole 130km. Included the hills behind Silverdale.
Sunday MTB ride up The Oaks from Glenbrook to meet with the Bro who was coming down from Woodford. Made it up to the first steep climb after the helipad, where I met Tim cranking it down the left-hander in the opposite direction. This was a solid 49 minute hard session keeping a steady pace the whole way. Rode back to the single track and eventually to the top of the causeway where we were met by another friend for another loop of the Single Track. All up close to 40km on the MTB, which was a reasonable effort after the ride the day before.
Wednesday AM ride round the loop with the Welshman, via Nepean River to catch the end of the World Masters Games Kayak races. Some fit and impressive old blokes on display.
Backed up with a MTB ride with the Bro and Mr Everson down Anderson's FT from Wentworth Falls to Woodford. Original Plan was to link to The Oaks, however dinner arrangements put a time limit on the afternoon. Took the single speed MTB out for a run, making the climb out of Bedford Creek all the more challenging.
Not much running for 2 weeks now.
Saturday the 17th was supposed to be a chance for redemption, however work commitments put that to bed. That evening saw a return to running with a short hit out with Donges and Baz around Springwood. Knee still sore at times, however responded well to a faster pace. Pain quickly gone after stopping.
Tomorrow needs to be a big day as I have far too many stored carbohydrates to burn.
Tuesday, September 29, 2009
Well, in the name of consistency, last Wednesdays Day from Hell was again down-graded. This time, due to the impressive dust cloud providing for a lucifer-inspired atmosphere.
I'm not sure what contributed the most to the decision not to ride: the thought of being blown off my bike or the thought of having to pull my bike apart to remove all the dust. This would have to be a first for me: deciding not to ride to avoid making my bike dirty to avoid having to clean it. Definitely a low point for me, and not something I'm terribly proud of. Despite this, managed to swim about 3km with The Animal in the morning and get a solid running track session of ~8km in the afternoon. The times are coming down slowly for the 1 milers, however this stitch issue is not resolving. It is odd how these injuries don't just disappear despite refusing to stop training. I think I may need to see an allied health professional.
Thursday - after being fairly committed to running the normal BMMC Thursday run with The Animal, I must apologise for not showing up. The decision was based purely on the desire to remain in bed for those extra 90 minutes. What can I say...
Friday saw me miss the pre-arranged start of the usual morning ride with The Animal by approximately 1 minute, which might not seem like much but when you are chasing The Animal on the bike it is a reasonable length of time. It has to be said, his decision to not wait is in accordance with BMMC standards and is completely reasonable and expected given the track record I have.
Saturday was a 3km swim, 1hr45min mtn bike ride (bike computer didn't work and distance isn't all that meaninful on the mtn bike), 9km ride - 10km run - 9km ride session down to the Folks for a hit out around Sun Valley with the Welshman.
Sunday was the first 'triathlon' for the Panther's Tri Club season. The swim was unfortunately cancelled due to strong winds and the wind-chill factor that resulted. This did not play to my strengths, as the swim was replaced with a 5km run to make the event a duathlon. After a poor run leg to start, things went better on the bike and I managed to hold my position over the final 2.5km run.
Total time: 1:04:55
Breakdown:
5km Run: 20:33 (nice head wind for 2.5km and usual stitch issue resurfaced), overall not very happy with time.
Ride: 34:27 (incl. transition)
2.5km Run: 9:54 (stitch not an issue, final 1.25km with head wind, felt better)
Cycle Computer stats:
Distance: 19.62 km
Time: 32:53 min
Avg Speed: 35.7 km/h
Max speed 49 km/h
Again, the head wind proved troublesome on the bike, however with a loop track a head wind also means a nice tail wind. You can't have your cake and eat it too.
Monday was a day off.
Tuesday was morning run with BMMC, last one with Sleep Train before he flew out to Austria to compete in the World Mountain Running Championships. Looking forward to seeing what Ben can produce over there.
Day from Hell tomorrow... will this be the first one to go according to plan?
I'm not sure what contributed the most to the decision not to ride: the thought of being blown off my bike or the thought of having to pull my bike apart to remove all the dust. This would have to be a first for me: deciding not to ride to avoid making my bike dirty to avoid having to clean it. Definitely a low point for me, and not something I'm terribly proud of. Despite this, managed to swim about 3km with The Animal in the morning and get a solid running track session of ~8km in the afternoon. The times are coming down slowly for the 1 milers, however this stitch issue is not resolving. It is odd how these injuries don't just disappear despite refusing to stop training. I think I may need to see an allied health professional.
Thursday - after being fairly committed to running the normal BMMC Thursday run with The Animal, I must apologise for not showing up. The decision was based purely on the desire to remain in bed for those extra 90 minutes. What can I say...
Friday saw me miss the pre-arranged start of the usual morning ride with The Animal by approximately 1 minute, which might not seem like much but when you are chasing The Animal on the bike it is a reasonable length of time. It has to be said, his decision to not wait is in accordance with BMMC standards and is completely reasonable and expected given the track record I have.
Saturday was a 3km swim, 1hr45min mtn bike ride (bike computer didn't work and distance isn't all that meaninful on the mtn bike), 9km ride - 10km run - 9km ride session down to the Folks for a hit out around Sun Valley with the Welshman.
Sunday was the first 'triathlon' for the Panther's Tri Club season. The swim was unfortunately cancelled due to strong winds and the wind-chill factor that resulted. This did not play to my strengths, as the swim was replaced with a 5km run to make the event a duathlon. After a poor run leg to start, things went better on the bike and I managed to hold my position over the final 2.5km run.
Total time: 1:04:55
Breakdown:
5km Run: 20:33 (nice head wind for 2.5km and usual stitch issue resurfaced), overall not very happy with time.
Ride: 34:27 (incl. transition)
2.5km Run: 9:54 (stitch not an issue, final 1.25km with head wind, felt better)
Cycle Computer stats:
Distance: 19.62 km
Time: 32:53 min
Avg Speed: 35.7 km/h
Max speed 49 km/h
Again, the head wind proved troublesome on the bike, however with a loop track a head wind also means a nice tail wind. You can't have your cake and eat it too.
Monday was a day off.
Tuesday was morning run with BMMC, last one with Sleep Train before he flew out to Austria to compete in the World Mountain Running Championships. Looking forward to seeing what Ben can produce over there.
Day from Hell tomorrow... will this be the first one to go according to plan?
Tuesday, September 22, 2009
Port HIM fast approaching...
I am slowly and painfully learning what is required for training for a specific event, something I don't think I have ever done in my life. Albeit, this event is something I would never have thought I would ever need to be training for. At the end of the day, you do what you can in the time you have, and if you are persistent you will see improvement.
I am a little apprehensive about the half (I haven't even begun preparing myself for the full, one mistake at a time), and I am aware that I probably shouldn't build it up in my mind too much, else be bitterly disappointed. I think the training is going OK. However, compared to some other individuals I have the pleasure of being able to train with, there is training and then there is TRAINING.
The saturday before last, I managed to survive (only barely) a ride with The Animal (aka Running Man of Blaxland - follow link to latest blog in the BMMC collection). About 150km or so all up, the computer died when the flat tyre was fixed at 114km. This left me positively wasted for the next few days, which was spent mostly eating carbs and watching TV.
Did manage some cross training on Sunday with a touch of rock climbing at Clarence Dam with the bro and a mate. Was thoroughly embarrased by a couple of fit rock climbing ladies, who had to explain what it means to "second" and "clean" a route, and demonstrate how to tie a figure 8.
Monday and Tuesday were days off. These were genuine days off, unlike the "day off" theory Sleep Train subscribes to.
Wednesday saw plans of a Day from Hell downgraded to a day of leisure on the outskirts of hell, staying well away from the city centre. Managed a reasonable swim in the morning, followed by an easy ride-run session with the sis (~30km on the bike and 5km round the trails at the folks house). Wed PM was a 6km warm up from Glenbrook Oval to the causeway and back, followed by a shortened interval session of ~4km.
Thursday AM run was missed as Mr Donges and myself arranged to pick James (aka Baz, aka ShitKicker - who now needs a more creative and more child friendly nick name) up from the airport, after his 9 month training camp in the welsh countryside. He has returned to the home of the BMMC for some intensive training and coaching in the lead up to Perth for the ITU World Long Course Championships in a month. Thursday PM was a run around the Tues AM S/Valley loop at the request of the Welshman who wanted to run some hills.
Friday PM was a swim. This was also the first training session missed by James.
Sat AM was a leisurely ride down to the river and back with Mr Donges and Thomo, yet to be convinced of the benefits of physical exercise outside of sitting in a Kayak. Sat arvo was a run from Woodford down to Bedford Creek and up Anderson's for a bit before turning around. Over 3 hours total time, about 25km covered, so nice pace with plenty of breaks.
Sun AM was a good little hit out with James on the bike, heading down to the M7 and back for about 75km. I must say, the new Orbea machine and the Zipp 404s made it hard to pay attention to the road in front of me. Found it very hard coming back up the mountain (quite unexpectedly as the ride wasn't particularly long), but realised with about 3km to go that my back tyre was almost completely flat (enough air to make it hard to notice). A top up with the pump got me home. I am getting tired of all these flat tyres, and hope that the more flats I have in training means I will avoid them during races.
Sun PM managed to get a swim in, only logging about 2.5 km, before taking Andeline into the kids pool for a bit of a swim.
Not a bad stretch of activity. Perhaps more intensity required over the next couple of weeks.
Day from Hell planned again for tomorrow, which is going to start on the right foot, as it is now almost 12am and I will be starting on 6 hours sleep.
I am slowly and painfully learning what is required for training for a specific event, something I don't think I have ever done in my life. Albeit, this event is something I would never have thought I would ever need to be training for. At the end of the day, you do what you can in the time you have, and if you are persistent you will see improvement.
I am a little apprehensive about the half (I haven't even begun preparing myself for the full, one mistake at a time), and I am aware that I probably shouldn't build it up in my mind too much, else be bitterly disappointed. I think the training is going OK. However, compared to some other individuals I have the pleasure of being able to train with, there is training and then there is TRAINING.
The saturday before last, I managed to survive (only barely) a ride with The Animal (aka Running Man of Blaxland - follow link to latest blog in the BMMC collection). About 150km or so all up, the computer died when the flat tyre was fixed at 114km. This left me positively wasted for the next few days, which was spent mostly eating carbs and watching TV.
Did manage some cross training on Sunday with a touch of rock climbing at Clarence Dam with the bro and a mate. Was thoroughly embarrased by a couple of fit rock climbing ladies, who had to explain what it means to "second" and "clean" a route, and demonstrate how to tie a figure 8.
Monday and Tuesday were days off. These were genuine days off, unlike the "day off" theory Sleep Train subscribes to.
Wednesday saw plans of a Day from Hell downgraded to a day of leisure on the outskirts of hell, staying well away from the city centre. Managed a reasonable swim in the morning, followed by an easy ride-run session with the sis (~30km on the bike and 5km round the trails at the folks house). Wed PM was a 6km warm up from Glenbrook Oval to the causeway and back, followed by a shortened interval session of ~4km.
Thursday AM run was missed as Mr Donges and myself arranged to pick James (aka Baz, aka ShitKicker - who now needs a more creative and more child friendly nick name) up from the airport, after his 9 month training camp in the welsh countryside. He has returned to the home of the BMMC for some intensive training and coaching in the lead up to Perth for the ITU World Long Course Championships in a month. Thursday PM was a run around the Tues AM S/Valley loop at the request of the Welshman who wanted to run some hills.
Friday PM was a swim. This was also the first training session missed by James.
Sat AM was a leisurely ride down to the river and back with Mr Donges and Thomo, yet to be convinced of the benefits of physical exercise outside of sitting in a Kayak. Sat arvo was a run from Woodford down to Bedford Creek and up Anderson's for a bit before turning around. Over 3 hours total time, about 25km covered, so nice pace with plenty of breaks.
Sun AM was a good little hit out with James on the bike, heading down to the M7 and back for about 75km. I must say, the new Orbea machine and the Zipp 404s made it hard to pay attention to the road in front of me. Found it very hard coming back up the mountain (quite unexpectedly as the ride wasn't particularly long), but realised with about 3km to go that my back tyre was almost completely flat (enough air to make it hard to notice). A top up with the pump got me home. I am getting tired of all these flat tyres, and hope that the more flats I have in training means I will avoid them during races.
Sun PM managed to get a swim in, only logging about 2.5 km, before taking Andeline into the kids pool for a bit of a swim.
Not a bad stretch of activity. Perhaps more intensity required over the next couple of weeks.
Day from Hell planned again for tomorrow, which is going to start on the right foot, as it is now almost 12am and I will be starting on 6 hours sleep.
Thursday, September 10, 2009
W2G By by Moonlight
Mainly for Sleep Train's benefit, I have decided to post some of the photos from last Friday Night's Woodford to Glenbrook FatAss run organised by Scambullant. Sleep, take note, it is 10:30pm, and if I am late to meet The Animal in the morning as he drags me up Hawkesbury Hill, we all know why. I have to put my alarm forward by 20 minutes to cater for some slow bodily functions, and that eats into my already too short sleep time.
Nonetheless, here are some of the photos:
The evenings proceedings went well.
Running at night turned out to be very enjoyable, and for some reason seemed to be easier.
The hills weren't so big, and the temperature was near perfect.
Moon was a little subdued due to the cloud cover, however this made it warmer, so it was a fair trade off. Grade of the track was super smooth, and in what moonlight there was, fairly bright.
I don't know what time we headed out, as I stayed to the back and got some photos/movies as people ran past to the start of the trail. Took it easy running with Scam and some guys for a minute or two before deciding there only needs to be one sweep, and I was going to go enjoy myself. Sorry Scam, I'll do it next time, promise.
Ran up past Rob (vstaR), then Rod, then Colin and MisterG, then GPB, a few other individuals, and settled in with Kieron and Connor (on the MTB). Stayed with them for about 5km and then decided to push on just before the helipad. I said this on CR, but can say it again, I was impressed with Kieron. Not only was he managing to push his son who was on the MTB up each hill, but as I worked out he was also "JustdidIt" who ran 6Ft Track carrying/pushing/dragging his other son with the 12 footers.
It was the next section, that although lonely was very enjoyable. Being dark you can't really tell how fast you are going. It is good training I believe, as you run more to feel than you would in the daylight. Managing to push that little bit harder as the heart rate dropped. As I did in the W2G race, I pushed it quite hard on the downhill sections from the helipad. A few occasions my footing would slip, and I would have to remind myself to ease off a little, it doesn't take much for my ankles to roll, and despite the track being relatively smooth I didn't like my chances.
To the helipad my watch showed 11:03, at the gate at the end of The Oaks it showed 11:29, and I was at the gate at the end around 12:08ish. I would normally be able to run from gate to gate in the low 30s, so I probably lost a few minutes here. At least 3 occasions where I had to stop due to a stitch in my right side. These were very frustrating as I felt like I had energy left to come home strong, but every time the leg speed quickened the stitch would return.
Kieron caught me around Iron Bark, and we ran together to the causeway, where he was required to push Connor up the hill one last time. Was 4th back to the finish (excl. the early starters), missing out on a medal. But, as my car had the esky with the beer I was guaranteed something to drink.
I was impressed by how many people were hanging around, most of which happy to stay and chat as runners came home. It wasn't until close to 1:30am that I headed off home.
Big pat on the back to scam (like he needs more congratulations) for putting it out there and making sure everyone finished safely. The atmosphere was great, as all runners enjoyed themselves and were eagerly awaiting the next moonlight W2G. We even managed to restore the reputation of the BMMC to its former glory... well almost.
Can't remember what other stuff I have done. Some swim sessions, not much on the bike, and some solid runs (no long ones).
Generally I am managing 2 sessions on most days, and at least one every day, the exception being Saturday I guess, however I was running after 12am so technically...
Wed was meant to be a session to hell and back with the Animal (as opposed to every other session with him), however work commitments meant I could only do the swim and running sessions. The run was another attempt at intervals, this time on the track (if you can call it that - I have run on smoother trails than glenbrook oval). After 1 400m lap struggling to keep up with The Animal running (what was only later explained) on 5:20 or less pace for 5 1-milers, I soon settled in to my own pace. Felt horrible for the first 2 or 3 miles, and would have given up if I wasn't that little bit proud. Started feeling good for the 4th and 5th sets, but as I wasn't timing myself or measuring my heart rate I don't know how well I was running. The stitch demon was back again sticking his little pitchfork into my side every couple of laps!
I realise these sessions will go along way to improving my running so, I guess I will have to persist. I have now learnt that it does no good comparing one's self to The Animal as well as The Sleep Train.
Felt OK for the Thursday morning run, although you know you're in trouble when the guys dont event bother to hassle you about being late to another training session.
Nonetheless, here are some of the photos:
The evenings proceedings went well.
Running at night turned out to be very enjoyable, and for some reason seemed to be easier.
The hills weren't so big, and the temperature was near perfect.
Moon was a little subdued due to the cloud cover, however this made it warmer, so it was a fair trade off. Grade of the track was super smooth, and in what moonlight there was, fairly bright.
I don't know what time we headed out, as I stayed to the back and got some photos/movies as people ran past to the start of the trail. Took it easy running with Scam and some guys for a minute or two before deciding there only needs to be one sweep, and I was going to go enjoy myself. Sorry Scam, I'll do it next time, promise.
Ran up past Rob (vstaR), then Rod, then Colin and MisterG, then GPB, a few other individuals, and settled in with Kieron and Connor (on the MTB). Stayed with them for about 5km and then decided to push on just before the helipad. I said this on CR, but can say it again, I was impressed with Kieron. Not only was he managing to push his son who was on the MTB up each hill, but as I worked out he was also "JustdidIt" who ran 6Ft Track carrying/pushing/dragging his other son with the 12 footers.
It was the next section, that although lonely was very enjoyable. Being dark you can't really tell how fast you are going. It is good training I believe, as you run more to feel than you would in the daylight. Managing to push that little bit harder as the heart rate dropped. As I did in the W2G race, I pushed it quite hard on the downhill sections from the helipad. A few occasions my footing would slip, and I would have to remind myself to ease off a little, it doesn't take much for my ankles to roll, and despite the track being relatively smooth I didn't like my chances.
To the helipad my watch showed 11:03, at the gate at the end of The Oaks it showed 11:29, and I was at the gate at the end around 12:08ish. I would normally be able to run from gate to gate in the low 30s, so I probably lost a few minutes here. At least 3 occasions where I had to stop due to a stitch in my right side. These were very frustrating as I felt like I had energy left to come home strong, but every time the leg speed quickened the stitch would return.
Kieron caught me around Iron Bark, and we ran together to the causeway, where he was required to push Connor up the hill one last time. Was 4th back to the finish (excl. the early starters), missing out on a medal. But, as my car had the esky with the beer I was guaranteed something to drink.
I was impressed by how many people were hanging around, most of which happy to stay and chat as runners came home. It wasn't until close to 1:30am that I headed off home.
Big pat on the back to scam (like he needs more congratulations) for putting it out there and making sure everyone finished safely. The atmosphere was great, as all runners enjoyed themselves and were eagerly awaiting the next moonlight W2G. We even managed to restore the reputation of the BMMC to its former glory... well almost.
Can't remember what other stuff I have done. Some swim sessions, not much on the bike, and some solid runs (no long ones).
Generally I am managing 2 sessions on most days, and at least one every day, the exception being Saturday I guess, however I was running after 12am so technically...
Wed was meant to be a session to hell and back with the Animal (as opposed to every other session with him), however work commitments meant I could only do the swim and running sessions. The run was another attempt at intervals, this time on the track (if you can call it that - I have run on smoother trails than glenbrook oval). After 1 400m lap struggling to keep up with The Animal running (what was only later explained) on 5:20 or less pace for 5 1-milers, I soon settled in to my own pace. Felt horrible for the first 2 or 3 miles, and would have given up if I wasn't that little bit proud. Started feeling good for the 4th and 5th sets, but as I wasn't timing myself or measuring my heart rate I don't know how well I was running. The stitch demon was back again sticking his little pitchfork into my side every couple of laps!
I realise these sessions will go along way to improving my running so, I guess I will have to persist. I have now learnt that it does no good comparing one's self to The Animal as well as The Sleep Train.
Felt OK for the Thursday morning run, although you know you're in trouble when the guys dont event bother to hassle you about being late to another training session.
Monday, August 31, 2009
continued...
Sunday AM was a long(ish) run through GNP, turning into Euroka and up Bennett Ridge, quick pit-stop at the loo and a nice return along Red Hands Cave FT and back to the causeway along the Link Track. Just over 2 hours, but well and truly smashed at the end. Couldn't keep the legs pumping up out of the causeway. (20km)
Sunday PM back at the pool at 4pm for a shortened session with Animal and Sleep Train. (1.5km)
Monday AM ride for a bit over 1hr - 30-40km
Monday PM swim - 2.4km
Tuesday AM run - 10km
Totals for the week:
Bike: 210-220km (~7.5hrs)
Swim: 8km
Run: 46km
Sunday PM back at the pool at 4pm for a shortened session with Animal and Sleep Train. (1.5km)
Monday AM ride for a bit over 1hr - 30-40km
Monday PM swim - 2.4km
Tuesday AM run - 10km
Totals for the week:
Bike: 210-220km (~7.5hrs)
Swim: 8km
Run: 46km
Port Macquarie Half Ironman
It has begun...
Well, rego is in as of 9pm this evening. Last chance before entry fee went up. Discussions with she who it is becoming increasingly apparent must be obeyed at all times have centred around commitments, priorities, time management, household responsibilities, workload, and a fair bit of talking up Port Half in 2 months. Needless to say the next two months are going to be a good trial for how things will be come 2010. Decisions for Port Full will be based on this little beta test.
Training has been pretty good this week gone:
Wednesday morning was a last minute change due to blustery conditions from bike ride with animal to swim with sleep train. Not a big set, just increasing the load gradually and waiting for that aerobic capacity to come back. Technique is horrible at times, leaving me wondering whether it is too late to attempt to correct my swim or just slog it out.
Wednesday PM was a very unfortunate introduction to the training technique known as fartlek. No idea on the origins of this odd little word, nor to be honest on the actual definition. Needless to say I made a rude attempt at some interval training...interrupted by a brief (shorter than 20mins) interlude into the bushes along Grose Rd. Stomach never really recovered from the protein smoothy earlier that afternoon, leaving me to turn around and walk-jog-sprint-walk back to Sleep's childhood residence. Felt like the afternoon was wasted, but got enough of a taste of fartlek's to know I dont like them very much, so in that case it was 'educational'.
Missed the Thursday AM run with the BMMC boys due to the same old excuse. I'm not sure whether my alarm (=phone) is an extension of that little part of my brain responsible for characteristics such as discipline, determination, strength of will, courage... you get the drift. Either way, I seem to have a snooze button on that part of my brain also.
Took a sick day from work on Thurday so wasted the day feeling guilty about not doing anything, until I purchased some new shoes and decided to take them out for an evening jog round the streets after a little ride down to the bottom of Hawkesbury Hill and back. The temperature was nice, and felt like spring was asserting itself. Looking forward to the late evening sessions come daylight savings!
Friday am was a road ride with the Kiwi and Animal, that included chasing down some loan cyclist along the highway at blaxland, one hill repeat (pretty sure it doesnt count as a repeat when there is only one of them) down into sunvalley, then out to Hawkesbury Look Out. All up a respectable 50km - not bad before work.
Saturday AM was a nice late start (relatively) on the bike for an LSD (long slow distance) ride out the back of Cobbity, Silverdale, Wallacia, etc. All up 135km, with a few breaks along the way. Was happy with how the legs held up, was on the bike for approx. 5 hours (hence the 'LONG' in LSD). Enjoyed a quick paced TT session with The Animal along Northern Road in the mud, getting the new white jersey filthy.
Backed this up with a 4pm (read 4:15pm) swim at S'wood with Animal and Sleep Train. Thoroughly exhausted, despite getting in a nana-nap for 30 minutes or so during the day.
Carbo load over DVD with Mr and Mrs Prince Donges
Well, rego is in as of 9pm this evening. Last chance before entry fee went up. Discussions with she who it is becoming increasingly apparent must be obeyed at all times have centred around commitments, priorities, time management, household responsibilities, workload, and a fair bit of talking up Port Half in 2 months. Needless to say the next two months are going to be a good trial for how things will be come 2010. Decisions for Port Full will be based on this little beta test.
Training has been pretty good this week gone:
Wednesday morning was a last minute change due to blustery conditions from bike ride with animal to swim with sleep train. Not a big set, just increasing the load gradually and waiting for that aerobic capacity to come back. Technique is horrible at times, leaving me wondering whether it is too late to attempt to correct my swim or just slog it out.
Wednesday PM was a very unfortunate introduction to the training technique known as fartlek. No idea on the origins of this odd little word, nor to be honest on the actual definition. Needless to say I made a rude attempt at some interval training...interrupted by a brief (shorter than 20mins) interlude into the bushes along Grose Rd. Stomach never really recovered from the protein smoothy earlier that afternoon, leaving me to turn around and walk-jog-sprint-walk back to Sleep's childhood residence. Felt like the afternoon was wasted, but got enough of a taste of fartlek's to know I dont like them very much, so in that case it was 'educational'.
Missed the Thursday AM run with the BMMC boys due to the same old excuse. I'm not sure whether my alarm (=phone) is an extension of that little part of my brain responsible for characteristics such as discipline, determination, strength of will, courage... you get the drift. Either way, I seem to have a snooze button on that part of my brain also.
Took a sick day from work on Thurday so wasted the day feeling guilty about not doing anything, until I purchased some new shoes and decided to take them out for an evening jog round the streets after a little ride down to the bottom of Hawkesbury Hill and back. The temperature was nice, and felt like spring was asserting itself. Looking forward to the late evening sessions come daylight savings!
Friday am was a road ride with the Kiwi and Animal, that included chasing down some loan cyclist along the highway at blaxland, one hill repeat (pretty sure it doesnt count as a repeat when there is only one of them) down into sunvalley, then out to Hawkesbury Look Out. All up a respectable 50km - not bad before work.
Saturday AM was a nice late start (relatively) on the bike for an LSD (long slow distance) ride out the back of Cobbity, Silverdale, Wallacia, etc. All up 135km, with a few breaks along the way. Was happy with how the legs held up, was on the bike for approx. 5 hours (hence the 'LONG' in LSD). Enjoyed a quick paced TT session with The Animal along Northern Road in the mud, getting the new white jersey filthy.
Backed this up with a 4pm (read 4:15pm) swim at S'wood with Animal and Sleep Train. Thoroughly exhausted, despite getting in a nana-nap for 30 minutes or so during the day.
Carbo load over DVD with Mr and Mrs Prince Donges
Tuesday, August 25, 2009
Willy to Billy Debut Complete.
Surprisingly felt good for a 35km run. My pace wasn't quick, coming in a tad over 3 hrs. In typical DrPhil style of coming so close to goal time yet missing.
The course was much easier than I anticipated, the final climb being very runnable. I had held back quite a bit throughout the first stages, so that I was ready for the climb. I could have possibly given more earlier and still been ok up the hill. Problems I had included a recurrent stitch, mainly affected me on the flat to slight decline sections, where I would have liked to stretch out a little. Probably need to get used to faster leg speed. Some blisters appeared mid way, which meant the downhill section was slow going. Hydration was only a little problematic, taking the time to get in enough fluids at the aid station was frustrating as what little gains I made between the stations were lost. This was more apparent on the final climb. Some chafing under the arms was more of a nuisance than anything - I had to run with my elbows sticking out.
Lessons learnt: strap your feet to prevent blisters, don't wear a singlet stick to short sleeves, get a water belt and get used to running with it, do some track work to get the leg speed quicker, back yourself in the final stages and give a little more early on.
Was able to get a ride in on the Sunday, the Yarramundi loop cut short due to road closure. A good one for the legs anyway.
Missed the Monday morning ride with Kiwi and Animal - happening far too frequently. Now 2 separate alarms to wake me up.
Managed to wake up Tuesday and get a run in with ST. Didn't get blown away.
Early nights are now mandatory so that I can get back into the early morning routine.
Surprisingly felt good for a 35km run. My pace wasn't quick, coming in a tad over 3 hrs. In typical DrPhil style of coming so close to goal time yet missing.
The course was much easier than I anticipated, the final climb being very runnable. I had held back quite a bit throughout the first stages, so that I was ready for the climb. I could have possibly given more earlier and still been ok up the hill. Problems I had included a recurrent stitch, mainly affected me on the flat to slight decline sections, where I would have liked to stretch out a little. Probably need to get used to faster leg speed. Some blisters appeared mid way, which meant the downhill section was slow going. Hydration was only a little problematic, taking the time to get in enough fluids at the aid station was frustrating as what little gains I made between the stations were lost. This was more apparent on the final climb. Some chafing under the arms was more of a nuisance than anything - I had to run with my elbows sticking out.
Lessons learnt: strap your feet to prevent blisters, don't wear a singlet stick to short sleeves, get a water belt and get used to running with it, do some track work to get the leg speed quicker, back yourself in the final stages and give a little more early on.
Was able to get a ride in on the Sunday, the Yarramundi loop cut short due to road closure. A good one for the legs anyway.
Missed the Monday morning ride with Kiwi and Animal - happening far too frequently. Now 2 separate alarms to wake me up.
Managed to wake up Tuesday and get a run in with ST. Didn't get blown away.
Early nights are now mandatory so that I can get back into the early morning routine.
Tuesday, August 18, 2009
Well, after a cranking start to my return to intentional training, I seem to have not done a great deal for the last 3 days.
Last Wednesday was a shopping experience with Andeline (this should count as training), followed by an easy ride up the mountains with Mr Donges. I really enjoyed this ride, giving the hills a good go.
Thursday morning I managed to show up for a Thursday run with ST and The Animal. I think the only time I've managed to beat Tim up Old Bathurst, as he was recovering from 2 weeks or more with the flu. ST on the other hand, would have to be attached to a ventilator to give me a chance beating him up the hill.
Friday morning was a 25km ride up to woodford and back down to springwood for a 1.5km (or thereabouts) swim at the wood with ST and Skinny Kiwi. Enjoyed the envigorating ride back home from the pool at 7am in wet tri pants. Kiwi could have had an uncomforable ride home after someone felt it necessary to take his riding nicks while swimming. Enjoyed this ride-swim session, the shoulders took about a km to warm up, by which time I was ready to call it a day.
Sat Morning made it to the National Park for a run with RodtheHornet and Sailaway along with ST and Scam. Decided to ride down via lapstone hill to get a ride-run session in. Felt average on the way out to the Oaks so decided to keep Scam company as he headed back via Euroka Clearing. I wasn't terribly looking forward to the ride back up home and then off to work for the day. Apologies to ST, Rod and Louis, I would have liked to run the whole way with you guys. Big heads up to Rod and Louis coming all the way up to the Mountains for a run.
This is where the triumphant return to hardcore training ends miserably. Sunday was a non-event boycotted by a morning at work and an afternoon eating chips and drinking far too much soft drink at STs for a BMMC BBQ. Got Andy home to bed, and promptly took myself off for a nanna-nap. The mornings had caught up to me, it would seem.
Monday saw me whinge like a baby at quarter past 5, and hide back under the covers while texting some lame excuse to Kiwi and The Animal.
Funnily enough, Tuesday saw the same thing happen again - I might have even used the same excuse.
Will potentially have weekends free from now for some time, so hopefully looking to extend the km in all three disciplines for the next 10 weeks leading up to Port Half.
Heard a rumour that James is back on the 17th September. Look out BMMC, the Welshman is coming home. Uncomfirmed as yet, but it may herald a BMMC trip over to Perth for support crew at the Long Course Champs.
This Saturday is Willy2Billy, so will put in a few easy long runs over next few days and cap it off with a steady 35km. Followed up by a carbo after-load on Sunday night at MisterG's establishment. If the growth we've seen over the last 2 BMMC nights at Victoria's is anything to go by, we may need to book out the whole restaurant. All interested welcome to come.
Till next time...
Last Wednesday was a shopping experience with Andeline (this should count as training), followed by an easy ride up the mountains with Mr Donges. I really enjoyed this ride, giving the hills a good go.
Thursday morning I managed to show up for a Thursday run with ST and The Animal. I think the only time I've managed to beat Tim up Old Bathurst, as he was recovering from 2 weeks or more with the flu. ST on the other hand, would have to be attached to a ventilator to give me a chance beating him up the hill.
Friday morning was a 25km ride up to woodford and back down to springwood for a 1.5km (or thereabouts) swim at the wood with ST and Skinny Kiwi. Enjoyed the envigorating ride back home from the pool at 7am in wet tri pants. Kiwi could have had an uncomforable ride home after someone felt it necessary to take his riding nicks while swimming. Enjoyed this ride-swim session, the shoulders took about a km to warm up, by which time I was ready to call it a day.
Sat Morning made it to the National Park for a run with RodtheHornet and Sailaway along with ST and Scam. Decided to ride down via lapstone hill to get a ride-run session in. Felt average on the way out to the Oaks so decided to keep Scam company as he headed back via Euroka Clearing. I wasn't terribly looking forward to the ride back up home and then off to work for the day. Apologies to ST, Rod and Louis, I would have liked to run the whole way with you guys. Big heads up to Rod and Louis coming all the way up to the Mountains for a run.
This is where the triumphant return to hardcore training ends miserably. Sunday was a non-event boycotted by a morning at work and an afternoon eating chips and drinking far too much soft drink at STs for a BMMC BBQ. Got Andy home to bed, and promptly took myself off for a nanna-nap. The mornings had caught up to me, it would seem.
Monday saw me whinge like a baby at quarter past 5, and hide back under the covers while texting some lame excuse to Kiwi and The Animal.
Funnily enough, Tuesday saw the same thing happen again - I might have even used the same excuse.
Will potentially have weekends free from now for some time, so hopefully looking to extend the km in all three disciplines for the next 10 weeks leading up to Port Half.
Heard a rumour that James is back on the 17th September. Look out BMMC, the Welshman is coming home. Uncomfirmed as yet, but it may herald a BMMC trip over to Perth for support crew at the Long Course Champs.
This Saturday is Willy2Billy, so will put in a few easy long runs over next few days and cap it off with a steady 35km. Followed up by a carbo after-load on Sunday night at MisterG's establishment. If the growth we've seen over the last 2 BMMC nights at Victoria's is anything to go by, we may need to book out the whole restaurant. All interested welcome to come.
Till next time...
Tuesday, August 11, 2009
Triathlon Season approaching fast...
Well, this week signals the beginning of intentional training for triathlons with a return to the pool.
After a 3 month hiatus (from the pool), I am determined to clock some reasonable kms in the pool in the hope of bringing my swim times down. Managed to get in just over 2km straight up of freestyle, followed by a couple of 100m medleys on monday night. The focus is going to be on drills and 800m sprints.
The bike is making a slow return into the weekly routine, with lots of strength training required. A bit of work on the trainer and some hills are in order. Have been doing a little over the last few weeks, but nothing to write home about. Time to start logging the kms so I can build up to reasonable distances at a good pace. Looking for a cheap road bike to get me off the tri bike. Managed to join the slimming kiwi for a dash up to hazo on Monday. Then decided to ride down to the morning run at Sleep Trains and back. Did struggle a little with the pace. I'm hoping to get plenty of ride-run sessions happening to improve my running off the bike - this was a struggle last season. So a 5-10-5 (ride-run-ride) session this morning. Planning on doing the same on Thurday.
After Saturday's 12 ft experience, I managed to get in a 15km run on Sunday morning with Terry (yet to be nicknamed - needs to attend regular BMMC runs and naming ceremony). Headed out from the NP gate at Glenbrook for the usual out to the picnic area before the start of The Oaks and back.
Wednesday last week was a longish run with Prince Donges from Woodford down The Oaks onto St Helena's, crossing over and down to the bottom of Martin's Lookout, up to Springwood via Sassafras and back to home, clocking in just under 2.5 hours (incl. breaks). Pace was slow and enjoyed a few rest stops.
Tuesday was a mix-up of the usual routine, opting to run from The Animal's (I know it has a name - ask Scam if you care about it) to give Sleep Train a few more days for the body to recover. Happy enough to manage running up Old Bathurst. Didn't even attempt to keep up with Garath and Tim.
Memory gets hazy about now. Did join Kiwi for a little ride out to H'bury L/out somewhere there. Hoping to keep logs up to date.
After a 3 month hiatus (from the pool), I am determined to clock some reasonable kms in the pool in the hope of bringing my swim times down. Managed to get in just over 2km straight up of freestyle, followed by a couple of 100m medleys on monday night. The focus is going to be on drills and 800m sprints.
The bike is making a slow return into the weekly routine, with lots of strength training required. A bit of work on the trainer and some hills are in order. Have been doing a little over the last few weeks, but nothing to write home about. Time to start logging the kms so I can build up to reasonable distances at a good pace. Looking for a cheap road bike to get me off the tri bike. Managed to join the slimming kiwi for a dash up to hazo on Monday. Then decided to ride down to the morning run at Sleep Trains and back. Did struggle a little with the pace. I'm hoping to get plenty of ride-run sessions happening to improve my running off the bike - this was a struggle last season. So a 5-10-5 (ride-run-ride) session this morning. Planning on doing the same on Thurday.
After Saturday's 12 ft experience, I managed to get in a 15km run on Sunday morning with Terry (yet to be nicknamed - needs to attend regular BMMC runs and naming ceremony). Headed out from the NP gate at Glenbrook for the usual out to the picnic area before the start of The Oaks and back.
Wednesday last week was a longish run with Prince Donges from Woodford down The Oaks onto St Helena's, crossing over and down to the bottom of Martin's Lookout, up to Springwood via Sassafras and back to home, clocking in just under 2.5 hours (incl. breaks). Pace was slow and enjoyed a few rest stops.
Tuesday was a mix-up of the usual routine, opting to run from The Animal's (I know it has a name - ask Scam if you care about it) to give Sleep Train a few more days for the body to recover. Happy enough to manage running up Old Bathurst. Didn't even attempt to keep up with Garath and Tim.
Memory gets hazy about now. Did join Kiwi for a little ride out to H'bury L/out somewhere there. Hoping to keep logs up to date.
Saturday, August 8, 2009
12Ft experience
Didn't get to run as I had hoped (only planning on doing 45km only), but did get to take Andeline out and give the guys a bit of support.
BMMC represented by vstar (rob) and shogun! Good effort guys. Rob would have recently finished, all things going well.
Sunday, July 26, 2009
M7 wrap up
3:30:21 official time. 1:38:43 first split, 1:51:09 second.
Was feeling good Friday and Saturday, no injuries and the groin issue apparently fixed. Started out well, staying just off the 3hr pacer through the first 2 - 3 km (maintaining under 4min30/km - admittedly only over a short distance). Made it to about 13-14km before the 3:15 pacer caught up. The calf had started feeling tight coming up some of the first climbs, but I eased the pace and put up with the discomfort. Made it to half-way in 1hr38 which would have to be a half marathon pb by a few minutes (this time actually is suprising as I wasn't going very hard).
Took in my two gels over the first 20km, expecting to pick up some more at the drink station before half-way. Was excited to see Mr Donges there cheering me on and taking my photo that I forgot to pick any up. The gatorade water bags were doing the job, however I could have done with the sugar and caffeine over the last 10km.
Got passed by Mrs Artup's relay partner Mrs Symonds at about 25km. Would have loved to have been able to stay with her however knew the legs couldn't hold up over the next 17km if I wasn't careful. We passed the lead runner with second place and Mr Ben Artup hot on his heels with only 5km to go (for them). Was inspiring to see Ben looking so good running so fast. Unfortunately not inspiring enough to ease the pain I was experiencing in my calves, quads and hamstrings.
The rest of the run was simply about continuing to put one foot in front of the other and doing battle with those inner demons and protesting muscles encouraging me to stop. Proud with myself for resisting these strong urges, as in training the focus tends to be lacking and the mind gives in to the body. Not very happy with the pace over the last 22km (~5:29/km) to give a split of 1:51:09, a hefty 12 minutes slower than the first half.
Found something left in the tank as I approached the last hill to come off the bike track, running down 4 or 5 runners in the process. I'm left wondering whether the finish would have been better had there been a 3:30 pacer to carry me home. Nonetheless, it wasn't enough and it was left too late to come in under the 3:30 goal. However, happy enough. As pointed out philosophically at the finish line, you can't go too hard on your first attempt, as you need to be able to better it on the next attempt.
Was good to meet Scurry, who needs to front up to some morning runs now.
Big thanks to Mr Prince Donges and Mr and Mrs Scam Bullant who rocked up for support on the finish. Looking forward to some photos being posted of me looking absolutely shattered on the finish. Big thanks to Scam for driving me home. I hadn't thought about the practical issues of driving a manual car after running a marathon.
Was feeling good Friday and Saturday, no injuries and the groin issue apparently fixed. Started out well, staying just off the 3hr pacer through the first 2 - 3 km (maintaining under 4min30/km - admittedly only over a short distance). Made it to about 13-14km before the 3:15 pacer caught up. The calf had started feeling tight coming up some of the first climbs, but I eased the pace and put up with the discomfort. Made it to half-way in 1hr38 which would have to be a half marathon pb by a few minutes (this time actually is suprising as I wasn't going very hard).
Took in my two gels over the first 20km, expecting to pick up some more at the drink station before half-way. Was excited to see Mr Donges there cheering me on and taking my photo that I forgot to pick any up. The gatorade water bags were doing the job, however I could have done with the sugar and caffeine over the last 10km.
Got passed by Mrs Artup's relay partner Mrs Symonds at about 25km. Would have loved to have been able to stay with her however knew the legs couldn't hold up over the next 17km if I wasn't careful. We passed the lead runner with second place and Mr Ben Artup hot on his heels with only 5km to go (for them). Was inspiring to see Ben looking so good running so fast. Unfortunately not inspiring enough to ease the pain I was experiencing in my calves, quads and hamstrings.
The rest of the run was simply about continuing to put one foot in front of the other and doing battle with those inner demons and protesting muscles encouraging me to stop. Proud with myself for resisting these strong urges, as in training the focus tends to be lacking and the mind gives in to the body. Not very happy with the pace over the last 22km (~5:29/km) to give a split of 1:51:09, a hefty 12 minutes slower than the first half.
Found something left in the tank as I approached the last hill to come off the bike track, running down 4 or 5 runners in the process. I'm left wondering whether the finish would have been better had there been a 3:30 pacer to carry me home. Nonetheless, it wasn't enough and it was left too late to come in under the 3:30 goal. However, happy enough. As pointed out philosophically at the finish line, you can't go too hard on your first attempt, as you need to be able to better it on the next attempt.
Was good to meet Scurry, who needs to front up to some morning runs now.
Big thanks to Mr Prince Donges and Mr and Mrs Scam Bullant who rocked up for support on the finish. Looking forward to some photos being posted of me looking absolutely shattered on the finish. Big thanks to Scam for driving me home. I hadn't thought about the practical issues of driving a manual car after running a marathon.
Friday, July 24, 2009
Post W2G Pre M7
Well things have dropped off a little since Woodford to Glenbrook. Busy with work and no real weekends off, has meant no big runs (longest was a slow 13 out Faulco Point).
It has almost been a month since last blog, so I have pretty much lost track of the runs. Suffice to say I am certain I haven't clocked as many kms in the last month as I did in the week of W2G.
Not sure how I will fair on Sunday. It will my my first attempt at a road marathon, and I am a little apprehensive. Not sure how the legs will hold up over the 42km. I am aiming for sub 3hr30min but again, with nothing to compare it to this could be a little ambitious. Whilst it is 5min/km, I will need to sustain this over the 210mins.
We will see.
It has almost been a month since last blog, so I have pretty much lost track of the runs. Suffice to say I am certain I haven't clocked as many kms in the last month as I did in the week of W2G.
Not sure how I will fair on Sunday. It will my my first attempt at a road marathon, and I am a little apprehensive. Not sure how the legs will hold up over the 42km. I am aiming for sub 3hr30min but again, with nothing to compare it to this could be a little ambitious. Whilst it is 5min/km, I will need to sustain this over the 210mins.
We will see.
Monday, June 29, 2009
Woodford to Glenbrook
Had a good week last week. Logged a few km's, and capped the week off with a good attempt at W2G.
Tuesday I managed to make it to the BMMC run in the morning and felt good. Overall time was a little slower than usual, so I guess we've managed to find out who is holding the pace back...Sleep Train!
Backed it up on Wednesday with an enjoyable long run from Lawson to Glenbrook. Discovered some previously undiscovered (by me) trails at the back of Lawson. Linked up a few trails (combined with a quick run over a padlocked gate, past a few goats and around a few sheds) as we wound our way down to Woodford. Made the decision at this stage (after 1.5 hrs) that I was feeling ok and would give The Oaks a go. Mentally, a hard track to run with the similar bends and hills and the failed expectations of reaching the heli-pad on atleast 4 separate occasions. Got in a rest and plowed on for what I had anticipated would be an easy downhill run. The legs had other ideas. Made it to the gate, over 4hrs later, chalking up about 41km.
Next run was Sat morning with Sleep Train, getting a slow ~16km.
Sunday was W2G. Knowing what to expect I expected nothing. I made a point of not looking at the time until the Heli-pad as I wanted to be unexpectedly suprised at my time. Needless to say, I didn't have to look at my time, and was pleased at getting there in close to 56min. Ran the second half of the first 12km with Terry, as he decided I would be a good pacer for the time he wanted to run. Gold Coast Marathon this weekend. He and his Garmin managed to keep me updated with my pace along the way, informing me of my expected time if I kept this pace up. I think when he joined me I was running 4:36/km, which would get me home under 2hrs which was my goal.
Shortly after the heli-pad the speed picked up and I was running 4min/km feeling very good. Terry dropped back to keep his pace. I knew I'd see him again, so it wasn't farewell.
Legs got tired and I felt like I had hit the wall. Nonetheless with about 3-4km to go Terry came up past me and urged me on, picking my pace up 500m at a time. I would never have thought I could have pushed through the pain and heavy legs had I not been pushed. The advice to shorten my stride and concentrate on increasing leg speed really helped. The finish line approached and a couple of runners were passed.
Got to the end in 1:52:52. Well under my goal of 2hrs, and just shy of my ultimate goal of 1:50 (I have back-up goals if my real goals are not met, it's a little trick I like to play on myself). A respectable effort for a first attempt, and the first real race where I have focussed on technique throughout the run. Thanks to Terry. I've heard he may make the switch over to BMMC from SMC very soon.
Just over 90km for the week.
Nothing on the bike or in the pool. Not sure when I will find the time to get in the km's this week.
Tuesday I managed to make it to the BMMC run in the morning and felt good. Overall time was a little slower than usual, so I guess we've managed to find out who is holding the pace back...Sleep Train!
Backed it up on Wednesday with an enjoyable long run from Lawson to Glenbrook. Discovered some previously undiscovered (by me) trails at the back of Lawson. Linked up a few trails (combined with a quick run over a padlocked gate, past a few goats and around a few sheds) as we wound our way down to Woodford. Made the decision at this stage (after 1.5 hrs) that I was feeling ok and would give The Oaks a go. Mentally, a hard track to run with the similar bends and hills and the failed expectations of reaching the heli-pad on atleast 4 separate occasions. Got in a rest and plowed on for what I had anticipated would be an easy downhill run. The legs had other ideas. Made it to the gate, over 4hrs later, chalking up about 41km.
Next run was Sat morning with Sleep Train, getting a slow ~16km.
Sunday was W2G. Knowing what to expect I expected nothing. I made a point of not looking at the time until the Heli-pad as I wanted to be unexpectedly suprised at my time. Needless to say, I didn't have to look at my time, and was pleased at getting there in close to 56min. Ran the second half of the first 12km with Terry, as he decided I would be a good pacer for the time he wanted to run. Gold Coast Marathon this weekend. He and his Garmin managed to keep me updated with my pace along the way, informing me of my expected time if I kept this pace up. I think when he joined me I was running 4:36/km, which would get me home under 2hrs which was my goal.
Shortly after the heli-pad the speed picked up and I was running 4min/km feeling very good. Terry dropped back to keep his pace. I knew I'd see him again, so it wasn't farewell.
Legs got tired and I felt like I had hit the wall. Nonetheless with about 3-4km to go Terry came up past me and urged me on, picking my pace up 500m at a time. I would never have thought I could have pushed through the pain and heavy legs had I not been pushed. The advice to shorten my stride and concentrate on increasing leg speed really helped. The finish line approached and a couple of runners were passed.
Got to the end in 1:52:52. Well under my goal of 2hrs, and just shy of my ultimate goal of 1:50 (I have back-up goals if my real goals are not met, it's a little trick I like to play on myself). A respectable effort for a first attempt, and the first real race where I have focussed on technique throughout the run. Thanks to Terry. I've heard he may make the switch over to BMMC from SMC very soon.
Just over 90km for the week.
Nothing on the bike or in the pool. Not sure when I will find the time to get in the km's this week.
Friday, June 19, 2009
Managed to get out for a run last Sunday for an easy enjoyable hour and a half down Singles Ridge and up to Blaxland East, taking the new shoes for a spin. Felt good despite having a break for a bit over a week. Knee turned up sore, due to inadequate stretching and cool down.
Missed the tuesday morning BMMC run due to misunderstanding with the alarm on my phone. It seems it was actually going off and I wasn't simply dreaming it. Made it up that evening with a night time run into the National Park from Glenbrook. A steady 1 hour run at a good pace. For some reason I run faster in the dark, especially on the way back.
Got up for a run on Thursday with BMMC, only Animal showed up. Weather warmer than I expected, which meant too many layers. Was slow going up Old Bathurst due to... well this probably isn't the place for that discussion. Nonetheless made it back in time to take Animal's new bathroom for a test drive. Handles well under pressure.
The bike and pool has been neglected. Waiting for the motivation to return.
Woodford to Glenbrook on the cards next Sunday, looking forward to seeing what I can do over 25km.
Missed the tuesday morning BMMC run due to misunderstanding with the alarm on my phone. It seems it was actually going off and I wasn't simply dreaming it. Made it up that evening with a night time run into the National Park from Glenbrook. A steady 1 hour run at a good pace. For some reason I run faster in the dark, especially on the way back.
Got up for a run on Thursday with BMMC, only Animal showed up. Weather warmer than I expected, which meant too many layers. Was slow going up Old Bathurst due to... well this probably isn't the place for that discussion. Nonetheless made it back in time to take Animal's new bathroom for a test drive. Handles well under pressure.
The bike and pool has been neglected. Waiting for the motivation to return.
Woodford to Glenbrook on the cards next Sunday, looking forward to seeing what I can do over 25km.
Friday, June 12, 2009
Race Report
Following is my race report from the birth of baby number 2, Zoe Elise. Photos can be found at http://www.facebook.com/album.php?aid=97819&id=571336764&l=256ced0f03.
Things got under way at about 1pm on Thursday when I arrived at Nepean Hospital where Rach was waiting to get settled into a delivery suite. I had received a phone call at work earlier to inform me that Rachel was probably going to be induced that afternoon after an ultrasound had showed little growth of the baby and her heart rate dropped too low a few times.
Things got moving around 4pm when the "Syntocin" (drug used to induce contractions in the uterus) was administered and the waters were broken. Steadily increasing contractions (in number and force) kept Rachel occupied for the next 5 or so hours until the business end of the evening got under way. Only 4 or 5 "big pushes" accompanied by some vocal encouragement from Rach is all it took to get little Zoe out and onto Mum's chest where she cried as she adjusted to breathing (of course "only" and "all it took" may be understatements).
It was another hour until the plumbing had been fixed and Rach was ready to give Zoe some milk. She'd been weighed and measured, coming in at 2.67kg and 47.5cm. A shower and change of clothes and Rachel was feeling much better. We moved up to the Postnatal ward where Rach and Zoe had an empty room for the night. I was given a leave pass to allow me to come home at 2am and catch 5 hours good sleep in my own bed. Early start again and I was back down to the hospital to make sure Rach and Zoe made it through the night. Everyone was doing well, and the morning started with a hearing test for Zoe and some Dr's visits for both to check over all the relevant signs. Once given the all clear we headed home at 6pm Friday evening, 36 hours after all the fun began. A pb for Rach there.
Now at home we have settled in, where we are working on getting some routine into our lives. Thanks to BMMC for the flowers, that literally just arrived. At any rate I might be allowed out to some morning runs as early as Tuesday.
Very little time until W2G now, and very little preparation. After Daddy received a new pair of Kayano's for all his hard work through the labour, a few km's this week are needed to get me up to speed.
Things got under way at about 1pm on Thursday when I arrived at Nepean Hospital where Rach was waiting to get settled into a delivery suite. I had received a phone call at work earlier to inform me that Rachel was probably going to be induced that afternoon after an ultrasound had showed little growth of the baby and her heart rate dropped too low a few times.
Things got moving around 4pm when the "Syntocin" (drug used to induce contractions in the uterus) was administered and the waters were broken. Steadily increasing contractions (in number and force) kept Rachel occupied for the next 5 or so hours until the business end of the evening got under way. Only 4 or 5 "big pushes" accompanied by some vocal encouragement from Rach is all it took to get little Zoe out and onto Mum's chest where she cried as she adjusted to breathing (of course "only" and "all it took" may be understatements).
It was another hour until the plumbing had been fixed and Rach was ready to give Zoe some milk. She'd been weighed and measured, coming in at 2.67kg and 47.5cm. A shower and change of clothes and Rachel was feeling much better. We moved up to the Postnatal ward where Rach and Zoe had an empty room for the night. I was given a leave pass to allow me to come home at 2am and catch 5 hours good sleep in my own bed. Early start again and I was back down to the hospital to make sure Rach and Zoe made it through the night. Everyone was doing well, and the morning started with a hearing test for Zoe and some Dr's visits for both to check over all the relevant signs. Once given the all clear we headed home at 6pm Friday evening, 36 hours after all the fun began. A pb for Rach there.
Now at home we have settled in, where we are working on getting some routine into our lives. Thanks to BMMC for the flowers, that literally just arrived. At any rate I might be allowed out to some morning runs as early as Tuesday.
Very little time until W2G now, and very little preparation. After Daddy received a new pair of Kayano's for all his hard work through the labour, a few km's this week are needed to get me up to speed.
Tuesday, May 26, 2009
BMMC Dinner
Clockwise starting at the bottom left of the photo we have Mister G, his Majesty King Donges, Prince Donges heir to the throne, Scam Bullant and his lovely wife (Mrs Scam?) whom must be obeyed by all, Mrs DrPhil, DrPhil, Animal's head is poking just above Shogun's back, (not so) Fat Kiwi, Shogun and Mrs Shogun, and Sleep Train.
IT Consultant to the Stars: Sleep Train and Mister G getting set up for the photo presentation.
L-R: Scam, Fat Kiwi and Animal.
Photos were taken on the Sunday night after The North Face 100. As mentioned earlier the food and fantastic restaurant provided by Mister G at his Italian Restaurant in Warrimoo, in the lower Blue Mountains.
Tuesday, May 19, 2009
Here it is. DrPhils claim to swimming fame!
Check out the link above.
Look at the 9 years male section.
I think it is safe to say I may have peaked a little early in my swimming career.
Look at the 9 years male section.
I think it is safe to say I may have peaked a little early in my swimming career.
NF100 Photos - on facebook.
Feel free to check the photos out on Facebook. Select the link in the title above. Blogspot was far too slow to upload these.
Video is proving more difficult as my camera records in HD and so the file extension isn't recognised by facebook or youtube. I'll get something sorted.
I'm going to throw some suggestions out into the ether about BMMC.
As BMMC is building a fair bit of momentum in terms of recognition amongst the local and wider running community and with the fantastic results of a few key members (whether they were aware they were members or not is beside the point) in recent races, some thought needs to go into the future direction of the group.
Following the fantastic night of pizza, beer and a film presentation from North Face 100 that was held at Victoria's Italian Restaurant in celebration of the phenomenal results achieved by BMMC members, Andrew Lee and Branden Haywood, some suggestions have been made that these sorts of nights could become somewhat of a regular event. It may even be adopted as the BMMC clubhouse if Sean is OK with that. Thanks again to Sean Greenhill and his generosity in opening up his Restaurant to the BMMC crew.
This got me thinking about getting some shirts screen printed, and looking forward to future races where we can get involved and either compete or support those guys who are competing. A lot has to be said about the kindness and generosity of the BMMC support crew at NF100 who were patient enough to wait for the stragglers to waddle on in at the end of their race. Heads up to Sleep Train and Scam for getting out there.
I have been approached by a local media outlet to perhaps do a feature article on the BMMC and its successes on the Australian Trail Running Calendar.
So, to those silent supporters of BMMC, remain silent no longer. Raise your voices and declare yourself a BMMC member (pending approval). I know that on paper, the BMMC looks a lot like an elite society of established runners, and whilst this is indeed the case it is also much more. For me, the group is about friends and training partners enjoying the satisfaction that comes from being able to run the best trails in Australia just outside our back doors. There is a wide range of ability represented by the BMMCs membership, yet an acceptance of each other for where they are in their running journey (pardon the cliche) , which makes for an incredibly positive and encouraging atmosphere on the regular runs.
So far, the group has expanded simply by word of mouth alone. Where different circles of friends and training partners have merged into one loose association of runners from the same geographical location. I am conscious that this can sometimes appear to be exclusive for those people who just may not know someone in the group. The question is how do we open the BMMC up for anyone and everyone who would benefit from joining? How do we promote the group?
Scams challenge laid down following the Wild Endurance title being claimed by the Sydney Striders, to take out the trifecta in 2010 has provided some long-term goals for BMMC. The plan is to have as many members as we can compete in the Six Foot Track (we would have to get 1, 2 and 3 to improve on 2009); to follow it up with a relay team in the Wild Endurance and smash the course record and reclaim the title from the low-landers and then back it up 2 weeks later with as many entrants in the NF100 and improve upon this years 1st and 3rd. As for the rest of the year, we have the Woodford to Glenbrook, the Hunter Valley Marathon, the M7 Marathon, Fitzroy Falls Marathon just to name a few.
But, the BMMC isn't just about running (a little misleading, we apologise). Quite a few members (in fact almost all) are into multisport, including Triathlons and Adventure Racing. With success at the last National Geographic event, the skinny-Kiwi is looking to put in a good performance at this years GeoQuest in under two weeks time. Animal has his sights set on Port Maquarie Ironman 2010, and may manage to drag a few other BMMC members along with him. Aside from recognised events, there has also been talk of a 12hour attack on Kedumba. Adapting the very popular endurance moutainbike concept to the trail running domain. This could become a BMMC-sponsored low-key fatass-esque event where other running clubs are invited to come and train and test themselves on the premiere trails of the Blue Mountains.
I'm going to throw it out there to see if people are interested in perhaps setting up a website. Somewhere to post photos, put up course descriptions for popular runs, notify the wider community about planned runs, brag about past achievements, taunt other "marathon clinics" about who is better, etc, etc. I do have some webspace available through my ISP. I'm not all that crash hot with html, but there are some easy programs that you dont need to know html for. I also probably dont have much time to give to the idea but thought I would offer it if anyone else did and felt like they wanted to do it.
Video is proving more difficult as my camera records in HD and so the file extension isn't recognised by facebook or youtube. I'll get something sorted.
I'm going to throw some suggestions out into the ether about BMMC.
As BMMC is building a fair bit of momentum in terms of recognition amongst the local and wider running community and with the fantastic results of a few key members (whether they were aware they were members or not is beside the point) in recent races, some thought needs to go into the future direction of the group.
Following the fantastic night of pizza, beer and a film presentation from North Face 100 that was held at Victoria's Italian Restaurant in celebration of the phenomenal results achieved by BMMC members, Andrew Lee and Branden Haywood, some suggestions have been made that these sorts of nights could become somewhat of a regular event. It may even be adopted as the BMMC clubhouse if Sean is OK with that. Thanks again to Sean Greenhill and his generosity in opening up his Restaurant to the BMMC crew.
This got me thinking about getting some shirts screen printed, and looking forward to future races where we can get involved and either compete or support those guys who are competing. A lot has to be said about the kindness and generosity of the BMMC support crew at NF100 who were patient enough to wait for the stragglers to waddle on in at the end of their race. Heads up to Sleep Train and Scam for getting out there.
I have been approached by a local media outlet to perhaps do a feature article on the BMMC and its successes on the Australian Trail Running Calendar.
So, to those silent supporters of BMMC, remain silent no longer. Raise your voices and declare yourself a BMMC member (pending approval). I know that on paper, the BMMC looks a lot like an elite society of established runners, and whilst this is indeed the case it is also much more. For me, the group is about friends and training partners enjoying the satisfaction that comes from being able to run the best trails in Australia just outside our back doors. There is a wide range of ability represented by the BMMCs membership, yet an acceptance of each other for where they are in their running journey (pardon the cliche) , which makes for an incredibly positive and encouraging atmosphere on the regular runs.
So far, the group has expanded simply by word of mouth alone. Where different circles of friends and training partners have merged into one loose association of runners from the same geographical location. I am conscious that this can sometimes appear to be exclusive for those people who just may not know someone in the group. The question is how do we open the BMMC up for anyone and everyone who would benefit from joining? How do we promote the group?
Scams challenge laid down following the Wild Endurance title being claimed by the Sydney Striders, to take out the trifecta in 2010 has provided some long-term goals for BMMC. The plan is to have as many members as we can compete in the Six Foot Track (we would have to get 1, 2 and 3 to improve on 2009); to follow it up with a relay team in the Wild Endurance and smash the course record and reclaim the title from the low-landers and then back it up 2 weeks later with as many entrants in the NF100 and improve upon this years 1st and 3rd. As for the rest of the year, we have the Woodford to Glenbrook, the Hunter Valley Marathon, the M7 Marathon, Fitzroy Falls Marathon just to name a few.
But, the BMMC isn't just about running (a little misleading, we apologise). Quite a few members (in fact almost all) are into multisport, including Triathlons and Adventure Racing. With success at the last National Geographic event, the skinny-Kiwi is looking to put in a good performance at this years GeoQuest in under two weeks time. Animal has his sights set on Port Maquarie Ironman 2010, and may manage to drag a few other BMMC members along with him. Aside from recognised events, there has also been talk of a 12hour attack on Kedumba. Adapting the very popular endurance moutainbike concept to the trail running domain. This could become a BMMC-sponsored low-key fatass-esque event where other running clubs are invited to come and train and test themselves on the premiere trails of the Blue Mountains.
I'm going to throw it out there to see if people are interested in perhaps setting up a website. Somewhere to post photos, put up course descriptions for popular runs, notify the wider community about planned runs, brag about past achievements, taunt other "marathon clinics" about who is better, etc, etc. I do have some webspace available through my ISP. I'm not all that crash hot with html, but there are some easy programs that you dont need to know html for. I also probably dont have much time to give to the idea but thought I would offer it if anyone else did and felt like they wanted to do it.
Sunday, May 17, 2009
NF100 - tick (well 54km anyway)
After receiving the new Asics Trail Sensor's wed am I managed to pop up to Katoomba and go for a run from Narrowneck Rd down Nelly's Glen part of the way to Ford Reserve and back. I needed to see what I was up against if I were to do the second leg. Shoes felt OK. Decision was made that evening for me to run the first leg and Wayne (Patron King) Donges would run the second.
Thursday and Friday were rest days. As I hadn't run any section of the first leg of the NF100 course I was having difficulty preparing mentally for the run. Relying on the elevation map I made note of the hills and tried to give them some reference to the hills I had run.
Race day arrived and with it the culmination of a few weeks of reasonable preparation. What would happen after the 35km mark was the big question for me, and how would I deal with it over the remaining 20km. Leaving Mick (Prince) Donges to go out hard with the front runners I made an easy pace for the first leg, feeling frustrated mostly for the amount of stopping and starting in the middle of a big line of people. Just when the space opened up to stretch the legs a moment of distraction to either blow my nose or grab the mouthpiece to my water was enough to see me twist my ankle twice. The first not so bad, easing up as I continued to run. The second was a lot worse, causing me to eat dirt and clutch my ankle like a baby for a few seconds. My ensuing thought processes went something like this: Ouch!; Oh @#&*!; Well atleast I don't have to keep running now!; well how am I going to get out of here, there is still the Rock Slide and Golden Staircase to go before I can get out; Damn It! Wayne is going to be waiting for me down in Megalong, I cant let him down!; Im going to have to finish, but I still have a marathon to run! These thoughts went through my brain in the space of 10 seconds. Leaving me to get up and start walking to ease the pain. After about 50 metres of walking I managed an easy jog, making every effort to scan the ground for even ground. My pace was considerably slower after this point, realising that it would only take one more roll and I would be out of the race. Making it to CP1 after 2:07:37, I decided not to waste much time and keep the ankle warm so I took in some endura, grabbed some lollies and off I went.
Putting in some time on most of the others on the uphill sections I knew I had to keep my momentum going. The wind was distracting and I was getting quite cold despite having my thermal shirt on. Caught up with Dean going up one climb, decided to stick with him and make some conversation, see what all the hype was about. To say nothing of his running, his physique is phenomenal. Hopefully got a cheap shot in as I passed him as we were filmed climbing one of the hills along narrowneck . He caught me on the downhills and I never saw him again. Made it to the water tower and decided to check my phone which had been beeping for the last 20km. Sent a message to the wife and changed my shirt and headed off for the last section down to the ladders. The climb down to the firetrail hurt my knees and feet. Made some good time along the bottom and slowly climbed up to Dumphy's.
Getting to CP2 at 4:34:45 (2:26:58 split) I was feeling a little apprehensive about the third leg. The hills were hard after here, as my right groin was giving me some trouble. Couldn't seem to get the power out of the right leg, not sure if the groin is related to the foot drop on the right side - I'd say it probably didn't help matters. The out and back section along ironpot ridge gave some spectacular views. Took the opportunity to get some photos. The climb down from Ironpot was pretty hard on the knees and toes. After crossing the creeks and making my way past the Ranch I realised I had no water left. I estimated I had about 8-10km to go and that included a reasonable climb. Grabbed a moutful from a runner who was cramping up and stopped to walk. Paced it out with him for a few minutes and then started moving again. I could only run for a few hundred metres before I would get a stitch. The easy downhill sections always tend to give me problems. I suspect it has to do with core strength perhaps as your abdominal muscles get a work out running downhill. Took another phone call to explain why I was running late, estimated I was 2km out so gave myself 10 minutes.
The last km I felt fantastic. Got some momentum going down the hill and didn't seem to get any cramps. Probably the only time I got to stretch out the entire run. Don't get me wrong, had I not been finishing it would have been a different story. Ran in at 7:02:57, about 45 minutes off where I hoped I would be. But finished nonetheless.
Photos and movies need to be sorted out before I upload them.
Thursday and Friday were rest days. As I hadn't run any section of the first leg of the NF100 course I was having difficulty preparing mentally for the run. Relying on the elevation map I made note of the hills and tried to give them some reference to the hills I had run.
Race day arrived and with it the culmination of a few weeks of reasonable preparation. What would happen after the 35km mark was the big question for me, and how would I deal with it over the remaining 20km. Leaving Mick (Prince) Donges to go out hard with the front runners I made an easy pace for the first leg, feeling frustrated mostly for the amount of stopping and starting in the middle of a big line of people. Just when the space opened up to stretch the legs a moment of distraction to either blow my nose or grab the mouthpiece to my water was enough to see me twist my ankle twice. The first not so bad, easing up as I continued to run. The second was a lot worse, causing me to eat dirt and clutch my ankle like a baby for a few seconds. My ensuing thought processes went something like this: Ouch!; Oh @#&*!; Well atleast I don't have to keep running now!; well how am I going to get out of here, there is still the Rock Slide and Golden Staircase to go before I can get out; Damn It! Wayne is going to be waiting for me down in Megalong, I cant let him down!; Im going to have to finish, but I still have a marathon to run! These thoughts went through my brain in the space of 10 seconds. Leaving me to get up and start walking to ease the pain. After about 50 metres of walking I managed an easy jog, making every effort to scan the ground for even ground. My pace was considerably slower after this point, realising that it would only take one more roll and I would be out of the race. Making it to CP1 after 2:07:37, I decided not to waste much time and keep the ankle warm so I took in some endura, grabbed some lollies and off I went.
Putting in some time on most of the others on the uphill sections I knew I had to keep my momentum going. The wind was distracting and I was getting quite cold despite having my thermal shirt on. Caught up with Dean going up one climb, decided to stick with him and make some conversation, see what all the hype was about. To say nothing of his running, his physique is phenomenal. Hopefully got a cheap shot in as I passed him as we were filmed climbing one of the hills along narrowneck . He caught me on the downhills and I never saw him again. Made it to the water tower and decided to check my phone which had been beeping for the last 20km. Sent a message to the wife and changed my shirt and headed off for the last section down to the ladders. The climb down to the firetrail hurt my knees and feet. Made some good time along the bottom and slowly climbed up to Dumphy's.
Getting to CP2 at 4:34:45 (2:26:58 split) I was feeling a little apprehensive about the third leg. The hills were hard after here, as my right groin was giving me some trouble. Couldn't seem to get the power out of the right leg, not sure if the groin is related to the foot drop on the right side - I'd say it probably didn't help matters. The out and back section along ironpot ridge gave some spectacular views. Took the opportunity to get some photos. The climb down from Ironpot was pretty hard on the knees and toes. After crossing the creeks and making my way past the Ranch I realised I had no water left. I estimated I had about 8-10km to go and that included a reasonable climb. Grabbed a moutful from a runner who was cramping up and stopped to walk. Paced it out with him for a few minutes and then started moving again. I could only run for a few hundred metres before I would get a stitch. The easy downhill sections always tend to give me problems. I suspect it has to do with core strength perhaps as your abdominal muscles get a work out running downhill. Took another phone call to explain why I was running late, estimated I was 2km out so gave myself 10 minutes.
The last km I felt fantastic. Got some momentum going down the hill and didn't seem to get any cramps. Probably the only time I got to stretch out the entire run. Don't get me wrong, had I not been finishing it would have been a different story. Ran in at 7:02:57, about 45 minutes off where I hoped I would be. But finished nonetheless.
Photos and movies need to be sorted out before I upload them.
Monday, May 11, 2009
Countdown to NF100. What have I got myself into?
Well, after falling victim to the hazards of purchasing shoes online, I have now only 2 days to wear my new trail running shoes in. They will hopefully arrive tomorrow express post. Which gives a small easy run on Wednesday and again on Friday just to keep the joints loose and give the shoes a few kms. Some discussion has been had about the merit of wearing my zoot triathlon racing flats on the NF course! Whilst far from perfect they may be the lesser of many evils when it comes to running on the day. We will see.
Not entirely sure whether my preparation has been sufficient for the NF100. Whilst I am only running half (as yet undecided about which half), it is the furthest I will have run in a race by between 24 and 32 km (and about 16-20km longer than I have ever run).
This week just gone:
Tuesday morning run with BMMC. Enjoyed pushing the last stretch from the top of Sun Valley with Animal.
Wednesday morning saw Mick and Me heading out on an attempt of Legs 5 and 6 of the NF track. From Katoomba Falls oval down into Jamison Valley, up Kedumba Pass and back around to Fairmont Resort via the under cliff track. Despite dropping behind Mick coming up Kedumba, I was impressed and just a little self-congratulatory over my effort to keep running the whole way up. Excluding a brief pause where I had to take a call on the mobile, but that doesn't count as it wasn't due to fatigue that I stopped. Heading back to Leura was a different story, but made it back in 3hr38min total time.
Wed night was a late affair in the city to watch the Banff Mountain Film Festival. Unfortunately the days efforts, left me in a sorry state come Thursday morning, leaving Scam and Animal to make conversation themselves.
Sat morning was the weekend "long" run with BMMC. Like how I used quotation marks around "long" as if to imply that 28km (generous estimate) isn't long? Well, I'm simply trying to prepare myself for Saturday, so if I convince myself that 28km isn't that long then maybe 54km wont feel so bad. I'm not becoming an endurance running snob who looks down his nose at anything under 50km. One day perhaps!
Sunday was a rest day, missing an opportunity to go for a swim due to Mother's Day commitments. Made it to the pool Monday night for an easy 2.75km swim. Definately felt slow next to the squad lane with young fit girls smashing me each lap.
Hopefully will inspect Nelly's Glen on Wednesday.
This week: Run 71km, Ride ~30km, Swim 2.75km
Well, after falling victim to the hazards of purchasing shoes online, I have now only 2 days to wear my new trail running shoes in. They will hopefully arrive tomorrow express post. Which gives a small easy run on Wednesday and again on Friday just to keep the joints loose and give the shoes a few kms. Some discussion has been had about the merit of wearing my zoot triathlon racing flats on the NF course! Whilst far from perfect they may be the lesser of many evils when it comes to running on the day. We will see.
Not entirely sure whether my preparation has been sufficient for the NF100. Whilst I am only running half (as yet undecided about which half), it is the furthest I will have run in a race by between 24 and 32 km (and about 16-20km longer than I have ever run).
This week just gone:
Tuesday morning run with BMMC. Enjoyed pushing the last stretch from the top of Sun Valley with Animal.
Wednesday morning saw Mick and Me heading out on an attempt of Legs 5 and 6 of the NF track. From Katoomba Falls oval down into Jamison Valley, up Kedumba Pass and back around to Fairmont Resort via the under cliff track. Despite dropping behind Mick coming up Kedumba, I was impressed and just a little self-congratulatory over my effort to keep running the whole way up. Excluding a brief pause where I had to take a call on the mobile, but that doesn't count as it wasn't due to fatigue that I stopped. Heading back to Leura was a different story, but made it back in 3hr38min total time.
Wed night was a late affair in the city to watch the Banff Mountain Film Festival. Unfortunately the days efforts, left me in a sorry state come Thursday morning, leaving Scam and Animal to make conversation themselves.
Sat morning was the weekend "long" run with BMMC. Like how I used quotation marks around "long" as if to imply that 28km (generous estimate) isn't long? Well, I'm simply trying to prepare myself for Saturday, so if I convince myself that 28km isn't that long then maybe 54km wont feel so bad. I'm not becoming an endurance running snob who looks down his nose at anything under 50km. One day perhaps!
Sunday was a rest day, missing an opportunity to go for a swim due to Mother's Day commitments. Made it to the pool Monday night for an easy 2.75km swim. Definately felt slow next to the squad lane with young fit girls smashing me each lap.
Hopefully will inspect Nelly's Glen on Wednesday.
This week: Run 71km, Ride ~30km, Swim 2.75km
Monday, May 4, 2009
Monday 04/05/09 - Blog time is irrelevant.
Monday 27/04/09 saw me waking early to join Animal on a ride down to Yarramundi. He still leaves me for dead on the hill.
Thursday am run with BMMC. Scam put in an all-time record for turning up late, remarkable all the more as it was at his place. Made good time though getting back, a few short-cuts go a long way (there has to be a clever word for that little grammatical wizardry!).
Saturday was a big run joining up close to all the running trails available between glenbrook and warrimoo (excl. national park). Running late myself, I met the others at the top of 5-ways after running in from Spurwood. Decided to carry a camel-back laden with a few extras to add weight, so I could get used to carrying a 20L pack for NF100. 3hr47min later (and 4 different climbs up the Great Dividing Range - well some of it) saw us back at Scams. Thanks goes to she-who-must-be-obeyed-by-scam for the fruit platter. I hope scam has put the run up on his blog, it was an epic (would have to be the longest stretch of consistent running for me). I have to re-learn how to pace myself up hills, and take a leaf out of scams book.
Sunday was a sleep in, and midday 50km road ride up the mountains, followed by approx. 2km swim with sleep.
This morning was the weekly ride with animal. If I want to stay with him on the hills I will have to put in more time on the bike.
Plan for this week ahead, with only 11 days to go till NF, is to check out leg 5 of the NF track with Mick. Not confirmed but would like to head down into the Jamison Valley from Katoomba and up Kedumba Pass. May make a loop out of it from the Golf Course. Have a day off then get in Woodford to Glenbrook to smash the legs (this would only allow 7 days to recover so we will see).
Thursday am run with BMMC. Scam put in an all-time record for turning up late, remarkable all the more as it was at his place. Made good time though getting back, a few short-cuts go a long way (there has to be a clever word for that little grammatical wizardry!).
Saturday was a big run joining up close to all the running trails available between glenbrook and warrimoo (excl. national park). Running late myself, I met the others at the top of 5-ways after running in from Spurwood. Decided to carry a camel-back laden with a few extras to add weight, so I could get used to carrying a 20L pack for NF100. 3hr47min later (and 4 different climbs up the Great Dividing Range - well some of it) saw us back at Scams. Thanks goes to she-who-must-be-obeyed-by-scam for the fruit platter. I hope scam has put the run up on his blog, it was an epic (would have to be the longest stretch of consistent running for me). I have to re-learn how to pace myself up hills, and take a leaf out of scams book.
Sunday was a sleep in, and midday 50km road ride up the mountains, followed by approx. 2km swim with sleep.
This morning was the weekly ride with animal. If I want to stay with him on the hills I will have to put in more time on the bike.
Plan for this week ahead, with only 11 days to go till NF, is to check out leg 5 of the NF track with Mick. Not confirmed but would like to head down into the Jamison Valley from Katoomba and up Kedumba Pass. May make a loop out of it from the Golf Course. Have a day off then get in Woodford to Glenbrook to smash the legs (this would only allow 7 days to recover so we will see).
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