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...
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