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
Monday, August 31, 2009
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.
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