Last blog entry was over a month ago.
In the time since my training has been up and down.
4 weeks ago my wife and I welcomed our latest (and third) little girl, Abigail Charlie.
I mention this as if it has been my achievement, however whilst it makes me incredibly proud to have yet another healthy child, I cannot claim ANY of the credit for the work that was involved in bringing her into this world. Nor can I use this event as an excuse for why training has been up and down. That is mostly a result of the ebb and flow that is my motivational level for anything associated with training.
The fact is that I don't really have a goal, well not an immediate goal. One of the problems of completing Ironman early in the year is that in my mind nothing is as tough as I had thought Ironman would be. Therefore my inherent laziness tends to win when a decision needs to be made to get out of bed when the alarm goes off at 5:30am rather than turn it off and roll over (after the obligatory 30 minutes of snooze-ing that must infuriate my wife).
Despite this I have had some spurts of inspiration where I have managed to cram in some decent training sessions. What tends to happen though, is that I know in the back of my mind that this inspiration will not last and that I need to make the most of it while I can, which invariably causes me to overtrain which tends to leave me exhausted and unable to do anything for the next 3 or 4 days until I repeat this process again. I know this is how injuries happen, so hopefully some more reasonable thinking can prevail in the new year.
I am looking forward to Christmas and the relative holidays that come with it. They generally mean a good balance of over indulgence and guilt-driven runs or rides squeezed in between.
I have made an impulsive purchase since my last blog, picking myself up a new road bike. A specialised tarmac expert to be precise. I'm not one for detail, so you would be lucky if I could tell you what group set it has. Key points to know are that it is a good bike at a good price. It allows me to race at the criteriums and other road races, which in themselves are really just a motivation to get out and train. I have been enjoying the criteriums, despite not placing. I tend to approach these wanting to get a more complete training session out of the ride, as opposed to 56 minutes of sitting on someone elses wheel and 4 minutes of hard riding. If I wanted that I would go for a ride with The Animal. That isn't true, or if it is, it is more the fact that when I am on the front I don't keep a steady pace, which The Animal generally ignores and drops back to his inexorable pace.
Yesterday was a lesson in how not to increase training levels slowly, following the principles of periodisation. After 3 consecutive weekends of a long run of no more than 20 km (and very little running in between each weekend), I decided to throw in two ~20km runs with a 1.5 hour road ride up to Katoomba in between. The result was a rather embarrasing first run in the Running Wild series. I use the word run very loosely in this case. In fact, about as loose as my bowel motions were following the run. Enough detail for you? Needless to say, I enjoyed revisiting the emotional torment that is the return leg along Narrow Neck Plateau. Where you feel physically exhausted, just want to get to where you are going, question why you even do this stuff anyway (it's not like you're good at it) and vow to never put yourself in a similar situation again in your life. I don't feel so bad today. I have a few days to rest until I do the same thing again next weekend.
More has happened in the preceding weeks, but it isn't very exciting.
At this stage I am on the waiting list for both the 6 Foot Track and North Face 100 running races. I think I am in position 98 out of 103 on the 6ft Novice Waiting List, which means there is a good chance I won't race. To be honest, that doesn't bother me. I will probably participate in as much of the training as I can anyway, and being on the list serves much the same purpose as actually being entered, in that it is a source of motivation to go and train. I have entered into Huskisson Long Course, and am quite excited about the prospect of racing back at Husky. I had a good time last year as a result of being the fittest I have ever been and at my peak in the lead up to Ironman. I won't be at the same level next year but I will enjoy the experience nonetheless. There is the possibility that if I get in to 6FT, I will be participating in the inaugural 6ft-Husky double endurance spectacular extravaganza never-to-be-repeated everything-must-go weekend of fun and frivolity. In which case I will have a suitable excuse of why I don't perform as well as last year for Husky.
Hopefully these blogs will become more regular and can reflect the same in my training exploits.
Till next time,
Dr Phil
Sunday, December 19, 2010
Thursday, November 18, 2010
Nepean Triathlon - pleasant shock to the system
Nepean on Sunday just gone was a pleasant experience. Great to be racing again, as the last triathlon was Port in March. Thinking back I don't know what I managed to do in such a long period of time, but I do know it wasn't very much training. Suffice to say my time on Sunday wasn't quick. About 5 one hundredths of a second behind mr scam himself in 1:53:12 or thereabouts. Had I known I'd like to think it would be a different story, but alas this is the way it goes with staged starts.
A very brief race report for me:
Slow swim, standing up in just over 16min and crossing the mats in 16:59. I was comfortable the entire swim, managing to maintain a 3-stroke alternate breath rhythm that is usually only reserved for in the pool. This indicates I wasn't pushing it very hard though, as usually my heart rate and therefore breathing rate would be too high to manage 3-strokes/breath. A conservative start to the day, which to be honest wasn't such a bad way to approach the race on the back of little training.
Once on the bike the first lap was slow. There was only ladies from the previous wave that I was overtaking, as most of the guys in my wave were out in front and I wasn't putting any time in to them. 2 guys passed me, one of them I caught back half way through the second lap. Definately felt much more comfortable on the second lap. The quads and gluts had settled in and having some fluids on board helped. I think my time was around 51:20, which isn't to my usual standard.
On to the run and with a lot of doubt as to whether or not the foot would hold up I took it pretty easy. Getting through the first lap in over 25 minutes I decided to open the throttle a little and managed to bring home the second lap rather strong (for me) to finish in 44:52. This gives me a second lap of under 20 minutes, which for me and with my lack of running lately I'm pretty pleased with. It did feel good to run hard again, and picking up all the people that passed me on the first lap was satisfying.
Positives from the race was being able to settle in to a good pace for both the bike and run, the foot holding up and giving no problems at all (besides a few blisters), the heat not really getting to me and probably just the satisfaction of putting all three together after what feels like a long time. Finally found some motivation to get more intentional with training.
That afternoon after a birthday party over lunch at the rowing club in penrith and a very brief nap, headed out for 40 minutes or so running along Faulco Point FT. Happy to be able to back up, even if it was short.
Monday was supposed to be criterium racing at the regatta centre, which was called off due to rain, making monday a rest day. Tuesday am run was positive, although the hill out of sun valley is taking me more than a minute longer than it used to. Tuesday PM was a short but solid set in the pool with The Animal, followed by a short run out to Martin's LO and back. Wed am was a ride for about 1.5hrs with The Animal, however having to turn back before the bends to allow enough time to get to work.
Work commitments meant a late night wed and subsequent sleeping in thur am, missing the run. Was planning to ride down and do the run and ride back, even had my bag and clothes ready to go. Not terribly pleased with myself about the alarm, will have to start using the radio as well. Made up for it with a quick run around Shaws after work at about 8:30pm. This was an interesting experience as I haven't run it very much in the day light, so going there alone with a head torch at night was a little eerie. A bunch of sleeping cockatoos weren't pleased I interupted the slumber, needless to say they scared the bejebus out of me. Sounded like a Gorilla screaming through the canopy (pretty sure they don't hang out in trees though). This took me just over 44min, for about 8.5km. Not super quick but again, I managed to run pretty strong along the back half, feeling good to stretch the legs out and keep my HR up.
Plan is for an early swim down at the regatta centre to round off a pretty solid week and good quality start to training.
No triathlons for a while though, with Husky long course championships the next event in March. I think the plan is to do the 6-FT track/Husky Tri double as they are on the same weekend. Welsh Exchange Student and Scam have committed to the double, so it has now been documented and they cannot get out of it. Will be content to settle in to some 6FT training along with some triathlon training.
With 3rd little girl due next week however, it may be all over before it's begun!
A very brief race report for me:
Slow swim, standing up in just over 16min and crossing the mats in 16:59. I was comfortable the entire swim, managing to maintain a 3-stroke alternate breath rhythm that is usually only reserved for in the pool. This indicates I wasn't pushing it very hard though, as usually my heart rate and therefore breathing rate would be too high to manage 3-strokes/breath. A conservative start to the day, which to be honest wasn't such a bad way to approach the race on the back of little training.
Once on the bike the first lap was slow. There was only ladies from the previous wave that I was overtaking, as most of the guys in my wave were out in front and I wasn't putting any time in to them. 2 guys passed me, one of them I caught back half way through the second lap. Definately felt much more comfortable on the second lap. The quads and gluts had settled in and having some fluids on board helped. I think my time was around 51:20, which isn't to my usual standard.
On to the run and with a lot of doubt as to whether or not the foot would hold up I took it pretty easy. Getting through the first lap in over 25 minutes I decided to open the throttle a little and managed to bring home the second lap rather strong (for me) to finish in 44:52. This gives me a second lap of under 20 minutes, which for me and with my lack of running lately I'm pretty pleased with. It did feel good to run hard again, and picking up all the people that passed me on the first lap was satisfying.
Positives from the race was being able to settle in to a good pace for both the bike and run, the foot holding up and giving no problems at all (besides a few blisters), the heat not really getting to me and probably just the satisfaction of putting all three together after what feels like a long time. Finally found some motivation to get more intentional with training.
That afternoon after a birthday party over lunch at the rowing club in penrith and a very brief nap, headed out for 40 minutes or so running along Faulco Point FT. Happy to be able to back up, even if it was short.
Monday was supposed to be criterium racing at the regatta centre, which was called off due to rain, making monday a rest day. Tuesday am run was positive, although the hill out of sun valley is taking me more than a minute longer than it used to. Tuesday PM was a short but solid set in the pool with The Animal, followed by a short run out to Martin's LO and back. Wed am was a ride for about 1.5hrs with The Animal, however having to turn back before the bends to allow enough time to get to work.
Work commitments meant a late night wed and subsequent sleeping in thur am, missing the run. Was planning to ride down and do the run and ride back, even had my bag and clothes ready to go. Not terribly pleased with myself about the alarm, will have to start using the radio as well. Made up for it with a quick run around Shaws after work at about 8:30pm. This was an interesting experience as I haven't run it very much in the day light, so going there alone with a head torch at night was a little eerie. A bunch of sleeping cockatoos weren't pleased I interupted the slumber, needless to say they scared the bejebus out of me. Sounded like a Gorilla screaming through the canopy (pretty sure they don't hang out in trees though). This took me just over 44min, for about 8.5km. Not super quick but again, I managed to run pretty strong along the back half, feeling good to stretch the legs out and keep my HR up.
Plan is for an early swim down at the regatta centre to round off a pretty solid week and good quality start to training.
No triathlons for a while though, with Husky long course championships the next event in March. I think the plan is to do the 6-FT track/Husky Tri double as they are on the same weekend. Welsh Exchange Student and Scam have committed to the double, so it has now been documented and they cannot get out of it. Will be content to settle in to some 6FT training along with some triathlon training.
With 3rd little girl due next week however, it may be all over before it's begun!
Monday, September 27, 2010
Training resumed...again!
Well after a gung-ho start to the season over 2 weeks ago, I decided I needed a holiday. Off to Hamilton Island for some R&R for myself and the wife. Not much in the way of training took place in the Whitsundays I'm afraid, not for lack of options. I have decided these tropical resorts make great places for training camps. With plenty of glorious trails, no shortage of open water, buffet breakfasts and gym facilities, it is easy to imagine turning pro and going to live in tropical paradise paid for my someone else. If only it was as easy to actually be good enough to turn pro.
Nonetheless, 2 small walks, a 10 minute "swim" in the "exclusive" pool, and a 30 minute snorkel was about the only exercise I had over the 5 days. It was around this time last year I was training for Port Half. What I wouldn't give to be as fit as I was then.
Being back to normality for a few days, last weekend was a good chance to get some solid training done. Friday saw an easy ride around Hawkesbury Loop around midday, and a late night MTB along the Oaks. The original plan was to ride up and meet those runners coming down and head back to the car to get the esky out ready for the early runnners. Passed the early runners as expected, but failed to see the late starters where expected. Got to the gate at Woodford around 10:30 (after leaving at 9) where some other mtbikers informed me the train had stopped, and the runners won't be making it tonight. After a quick drink and pit-stop it was back in the saddle for the return journey. Reflecting on The Oaks ride: I would have to say on the trip up the second half is by far the most enjoyable as whilst there are more hills, it is undulating which gives you ample time to rest on the descents. The first half is just a constant grind sitting in the saddle working the gluts and calves. Whilst the first half of the return trip (Woodford to Glenbrook) is still undulating, it is not as enjoyable as the second half which is quick and easy descending fire trail followed by blissful single track.
Whilst I had plenty of time to make it back to the gate before midnight and have the beer ready, my plans were foiled by at first a chain issue, then a freak flat tyre, then another flat tyre. I had jinxed myself after the first flat, commenting that these things always come in 3's. I was grateful for the assistance of 2 complete strangers who were also riding down The Oaks, who at first had a multi tool that allowed me to fix the chain issue, then had some awesome tyre levers (trust me, there are tyre levers and then there are tyre levers!) to help with the first flat, then had a spare tube for the second flat. They were gracious to wait and help me on each occasion, which is more than I would have expected. I'm not sure what they thought of a guy heading out by himself at 9pm with no food or water for a 50km trail ride all dressed up in lycra.
After all that, I made it back about 15 minutes after 12 to open the car and get out the beer and chips everyone was eagerly awaiting. This was followed by about 2 hours of talking around a camp fire, just outside the National Park Gates, as we waited for those who were running the up and back option.
All up Friday was about 110km of cycling.
Up again on Saturday morning for what was supposed to be a longer ride up to Megalong Valley, but quickly became a slow and easy ride to Wentworth Falls and back. Back in time to head out to the Lakes to watch the Tri Club Race.
Sunday was up with the Kids to go and watch the start and finish of the inaugural race for the inaugural year of the running wild mtn running series in the Blue Mtns. Good to seem some good runs, great to see BMMC heavily represented with 4 in the top 6 and 2 on the podium. I will get in trouble for saying this, but it was kind of good to see someone else from outside of the mountains take it out.
Managed a pretty lazy swim with WES and ST on sunday.
Backed up again for another Swim monday, starting to feel less like a jelly fish in the pool now.
Nonetheless, 2 small walks, a 10 minute "swim" in the "exclusive" pool, and a 30 minute snorkel was about the only exercise I had over the 5 days. It was around this time last year I was training for Port Half. What I wouldn't give to be as fit as I was then.
Being back to normality for a few days, last weekend was a good chance to get some solid training done. Friday saw an easy ride around Hawkesbury Loop around midday, and a late night MTB along the Oaks. The original plan was to ride up and meet those runners coming down and head back to the car to get the esky out ready for the early runnners. Passed the early runners as expected, but failed to see the late starters where expected. Got to the gate at Woodford around 10:30 (after leaving at 9) where some other mtbikers informed me the train had stopped, and the runners won't be making it tonight. After a quick drink and pit-stop it was back in the saddle for the return journey. Reflecting on The Oaks ride: I would have to say on the trip up the second half is by far the most enjoyable as whilst there are more hills, it is undulating which gives you ample time to rest on the descents. The first half is just a constant grind sitting in the saddle working the gluts and calves. Whilst the first half of the return trip (Woodford to Glenbrook) is still undulating, it is not as enjoyable as the second half which is quick and easy descending fire trail followed by blissful single track.
Whilst I had plenty of time to make it back to the gate before midnight and have the beer ready, my plans were foiled by at first a chain issue, then a freak flat tyre, then another flat tyre. I had jinxed myself after the first flat, commenting that these things always come in 3's. I was grateful for the assistance of 2 complete strangers who were also riding down The Oaks, who at first had a multi tool that allowed me to fix the chain issue, then had some awesome tyre levers (trust me, there are tyre levers and then there are tyre levers!) to help with the first flat, then had a spare tube for the second flat. They were gracious to wait and help me on each occasion, which is more than I would have expected. I'm not sure what they thought of a guy heading out by himself at 9pm with no food or water for a 50km trail ride all dressed up in lycra.
After all that, I made it back about 15 minutes after 12 to open the car and get out the beer and chips everyone was eagerly awaiting. This was followed by about 2 hours of talking around a camp fire, just outside the National Park Gates, as we waited for those who were running the up and back option.
All up Friday was about 110km of cycling.
Up again on Saturday morning for what was supposed to be a longer ride up to Megalong Valley, but quickly became a slow and easy ride to Wentworth Falls and back. Back in time to head out to the Lakes to watch the Tri Club Race.
Sunday was up with the Kids to go and watch the start and finish of the inaugural race for the inaugural year of the running wild mtn running series in the Blue Mtns. Good to seem some good runs, great to see BMMC heavily represented with 4 in the top 6 and 2 on the podium. I will get in trouble for saying this, but it was kind of good to see someone else from outside of the mountains take it out.
Managed a pretty lazy swim with WES and ST on sunday.
Backed up again for another Swim monday, starting to feel less like a jelly fish in the pool now.
Thursday, September 9, 2010
Resumption of training
Finally, something worth blogging...
Back into the swing of things now, and ironically after finding out I probably shouldn't be running for 4-6 weeks.
The end of last week and the beginning of this week saw some good mileage done on the bike. Averaged about 80km/day over 4 days.
Friday was a wet and cold morning ride up to Wentworth Falls via Lawson (not that you can get to WWF without going through Lawson) to pick Mick up. Bad decision to ride to Physio appointment in those conditions as I became very cold after 30 minutes in wet clothes while Olly diagnosed a potential stress fracture/bone issue in the 5th metatarsal of my left foot. This has been giving me grief for the last 6-7 weeks since running 3 hours with Berro and Artup one weekend. Blame being firmly placed on a combination of the new Asics Trail Attacks (not providing the support the Kayano's do) and the complete lack of periodisation as I went from pretty much no running to a 30km haul around the lower blue mountains. Stress fracture yet to be determined by bone scan, however either way 6 weeks no running isn't going to hurt.
The motivation to return to training came with the registration for Nepean Triathlon, which is in November ( the weekend before Rach is due!). End of October I will hopefully start running, giving me 3 weeks to get runnning-fit. More motivation was provided by the purchase of the new Panthers Triathlon Club gear. I bought sizes that I fit into before Ironman, so I have some work to do if I intend to squeeze into them for Nepean.
Saturday was a little trip down (up would be more accurate) memory lane, as my Brother Tim and I headed out to tango with Lady Bellbird. Just under 15km of almost constant climbing, with some very painful sections towards the end. Mixed emotions as we headed up: the humility and self loathing as my brother pulled away from me mixed with the satisfaction of knowing that I used to be fit enough to attack this hill and still have the gas to get around Bells Line. This is another source of motivation as I so desperately want to be there again.
Sunday was a relatively late start as Tim and I, accompanied by Dylan, headed out on what was supposed to be an LSD. Decided to visit a loop that Mr Edwards took me on in the lead up to the heavy training before Ironman. It was during the build phase where Tim was struggling to impress upon me the importance of actually doing an LSD slowly. It was an unfamiliar concept to me. Needless to say, without The Animal's discipline we were soon time trialing along The Northern Road with a nice cross wind to contend with averaging in the high 30s. This loop avoids the hills of cobbity and silverdale, instead heading left along bringelly rd up to the M7 bike path and back home along the M4. The M7 bike path and M4 were terrible, as there was a very strong westerly for most of Sunday.
Monday was an enjoyable return to the morning rides that formed the bulk of the weekly bike training before Ironman, as I headed out alone down to Yarramundi and back, struggling up the windies. I think I had a smile the whole way, despite the cold, as I listened to Birds of Tokyo as the clouds lifted out off the plains. Was a good deal slower than I remember this ride to take. Headed out again that night with The Fat Kiwi to the lookout and back, feeling surprisingly fine.
Tuesday and Wednesday were rest days, and Thursday saw a late night foray with the new Ay Ups around Yarramundi Mtb Track with Tim. Enjoyed putting the Ay Ups through their paces as we struggled on the technical sections with the shadows playing peek-a-boo with some poorly placed rocks and logs. Temperature was ideal at that time of the night, and the track was surpisingly dry after the day of light patchy rain. Thoroughly enjoyed getting back on the MTB, so much so I have 'borrowed'the bike off Tim as I intend to train up for a 100km race late September. For anyone interested in dusting off the MTB and getting the Ay Ups out, I am planning a few more late night MTB rides up and down the oaks.
Which brings me to now, where I felt like I had achieved enough to warrant spending 45 minutes blogging about it. Heading off to Hamilton Island next week for a 'conference'. I wonder if snorkeling counts as swimming training?
Until next time...
Happy and Safe training,
Dr Phil
Back into the swing of things now, and ironically after finding out I probably shouldn't be running for 4-6 weeks.
The end of last week and the beginning of this week saw some good mileage done on the bike. Averaged about 80km/day over 4 days.
Friday was a wet and cold morning ride up to Wentworth Falls via Lawson (not that you can get to WWF without going through Lawson) to pick Mick up. Bad decision to ride to Physio appointment in those conditions as I became very cold after 30 minutes in wet clothes while Olly diagnosed a potential stress fracture/bone issue in the 5th metatarsal of my left foot. This has been giving me grief for the last 6-7 weeks since running 3 hours with Berro and Artup one weekend. Blame being firmly placed on a combination of the new Asics Trail Attacks (not providing the support the Kayano's do) and the complete lack of periodisation as I went from pretty much no running to a 30km haul around the lower blue mountains. Stress fracture yet to be determined by bone scan, however either way 6 weeks no running isn't going to hurt.
The motivation to return to training came with the registration for Nepean Triathlon, which is in November ( the weekend before Rach is due!). End of October I will hopefully start running, giving me 3 weeks to get runnning-fit. More motivation was provided by the purchase of the new Panthers Triathlon Club gear. I bought sizes that I fit into before Ironman, so I have some work to do if I intend to squeeze into them for Nepean.
Saturday was a little trip down (up would be more accurate) memory lane, as my Brother Tim and I headed out to tango with Lady Bellbird. Just under 15km of almost constant climbing, with some very painful sections towards the end. Mixed emotions as we headed up: the humility and self loathing as my brother pulled away from me mixed with the satisfaction of knowing that I used to be fit enough to attack this hill and still have the gas to get around Bells Line. This is another source of motivation as I so desperately want to be there again.
Sunday was a relatively late start as Tim and I, accompanied by Dylan, headed out on what was supposed to be an LSD. Decided to visit a loop that Mr Edwards took me on in the lead up to the heavy training before Ironman. It was during the build phase where Tim was struggling to impress upon me the importance of actually doing an LSD slowly. It was an unfamiliar concept to me. Needless to say, without The Animal's discipline we were soon time trialing along The Northern Road with a nice cross wind to contend with averaging in the high 30s. This loop avoids the hills of cobbity and silverdale, instead heading left along bringelly rd up to the M7 bike path and back home along the M4. The M7 bike path and M4 were terrible, as there was a very strong westerly for most of Sunday.
Monday was an enjoyable return to the morning rides that formed the bulk of the weekly bike training before Ironman, as I headed out alone down to Yarramundi and back, struggling up the windies. I think I had a smile the whole way, despite the cold, as I listened to Birds of Tokyo as the clouds lifted out off the plains. Was a good deal slower than I remember this ride to take. Headed out again that night with The Fat Kiwi to the lookout and back, feeling surprisingly fine.
Tuesday and Wednesday were rest days, and Thursday saw a late night foray with the new Ay Ups around Yarramundi Mtb Track with Tim. Enjoyed putting the Ay Ups through their paces as we struggled on the technical sections with the shadows playing peek-a-boo with some poorly placed rocks and logs. Temperature was ideal at that time of the night, and the track was surpisingly dry after the day of light patchy rain. Thoroughly enjoyed getting back on the MTB, so much so I have 'borrowed'the bike off Tim as I intend to train up for a 100km race late September. For anyone interested in dusting off the MTB and getting the Ay Ups out, I am planning a few more late night MTB rides up and down the oaks.
Which brings me to now, where I felt like I had achieved enough to warrant spending 45 minutes blogging about it. Heading off to Hamilton Island next week for a 'conference'. I wonder if snorkeling counts as swimming training?
Until next time...
Happy and Safe training,
Dr Phil
Thursday, June 17, 2010
BMMC End of Season Trip
Finally, something to blog about...
Well, the BMMC end of season camping trip has delivered on its promise for adventure, challenge, mateship and fascinating scenery in the glorious
Day One:
Headed out along Narrow Neck with The Animal, Welsh Exchange Student, Sleep Train, LL2, King Donges, Wild Bore (Ben Orr), The Physio and Terry Donges. We are joined at the top of Taro's Ladder by experienced bushwalkers Nick and Kim. Things weren’t going well for me, already having to dress a blister the size of a twenty cent piece on my heel with 20km still to walk today. Once off the ladder we head down the spur and across to The Cox's River via
Day Two:
Begins dark and cold at about 4:15am with a nudge from Sleep Train, final preparations were needed before heading out at 5am. The route for today would follow a slight variation of the reverse route taken by most when attempting the infamous '
Day Three:
A sleep in allowed, rising at around 6:30am for some breakfast of Porridge and some time to tend to my feet. Yesterdays walk had taken its toll on my soft little feet. The blister that started on Narrow neck had worsened, and new hot-spots had developed on both big toes and little toes (from the downhill sections) and the ball of my left foot had a nice blister. Copious amounts of tape were employed to dull the sensitive parts and reduce the rubbing. Once everyone was up, fed and packed to go we headed out to make our way across the Coxs and up Yellow Pup. Climbing Yellow Pup was much harder than I remembered, taking just over 1hr5min. A break at the top before moving on over the
We arrived back at the cars at around 5pm, with the light fading and the temperature falling fast. Everyone was safe, and everyone was sore. The inaugural BMMC annual end of season camping trip had concluded, a success on all parts. Thanks to all who made the trip. It was nothing short of brutal. Thanks must go to Sleep Train, who’s navigation expertise kept us on track (mostly) for the who trip. Now we need to plan a real ‘3 Peaks’ walk.
Tuesday, April 20, 2010
Ironman and beyond...
Long time coming but here is a fairly rushed race report for Ironman.
I've had some time to reflect on how things went and how I feel about that, but have struggled to actually find the time to put pen to paper as the expression goes.
Swim started prematurely with the pro's taking a false start and the 1400 or so age groupers following suit. I started mid way in the first wave behind the pros, not wanting to get swam over. Had a pretty smooth swim, except for one section around a buoy where I was pushed under the water. Tried to swim conservatively and not expend too much energy. Got out in 53 something.
On to the bike, and it wasn't very long before Tim came cruising past. Would have been nice to jump on his wheel but after Port Half, I wasn't going to do that. Managed to settle into a decent group and stayed with them for the first lap, although started feeling pretty bad coming back into town. Dropped off the back after the hill on Matt Flinders drive. Spent most of the second lap by myself until another larger group came through and I stayed with them. The third lap had a big headwind coming back into town, and I stupidly spent quite a lot of time at the front. Probably a little paranoid about being pinned for drafting. Got off the bike at 6:12, pretty happy with the time. This was pretty much where I had hoped I would be. All I had to do to finish where I wanted to was run a 3:35 marathon! Now, I don't know why I thought that wouldn't be very hard.
Started conservatively on the run, hoping to pick the pace up after the first turn around. But everytime I picked it up, I didn't feel very good, so I would drop the pace off. Decided to ignore the time and just run comfortably, with the ultimate goal always being to finish. I faded before the last turn around, with about 5km to go, on the hills. Dropped back and walked for most of these. Felt lightheaded at the second last aid station and struggled to not stop and sit down. Ran from the last aid station, knowing I only had about 2km to go, and ran pretty hard. Came home in 10:38, about 50 minutes off my target.
All in all, I have to be extremely happy with how the day went. I didn't cramp, I didn't vomit, the feet and knees stayed relatively painless and at no point was stopping even a consideration. The support from friends and the family was very special, the huge amount of Panthers/PIS supporters was phenomenal, and simply seeing another PIS mate running/riding and giving and receiving encouraging words the whole day is what it is all about.
Thanks to The Animal for the training. I know you know that I wouldn't have got to the start if you hadn't hassled me and offered advice the whole time. Thanks also to Shitkick. Plenty of shared training sessions and lots of discussions about how the race was going to unfold or how to approach each leg. The motivation that comes from sharing the experience with mates is invaluable. Thanks to BMMC. I would never have considered doing triathlons let alone Ironman if I didn't know you guys. Your advice and encouragement is appreciated, not to mention beer club.
Thanks to Rachel and the Kids. Not like they're going to read this, but I can't appear to have ignored them in my thanks. Put simply, I couldn't have had this experience if it weren't for Rachel's tolerance and understanding. She put up with a lot of crap. Looking after the kids pretty much by herself, looking after me when I was either sick or in a foul mood from training too much.
Trying to keep active post ironman. The training has well and truly backed off. Currently nursing a sore foot, so very little running at all. Rode Blayney to Bathurst with Dylan. Its a 110km road race. Thoroughly enjoyed it, even being dropped by the bunch, getting a flat tyre and pretty much limping home feeling utterly exhausted. Got out to Lidsdale, a fantastic course in the State Forest on the other side of Lithgow, for an 8 hour mtb race. Did it as a pair with my sister, Amy, where we came 5th in the mixed pairs. Very happy with how we both went, felt good despite having only ridden a mtb once in the last 6 months or so. Was very lucky to get to ride my brothers new bike, a very nice Specialized Epic S-works! Full suspension carbon fibre XC bike that is super quick. Looking forward to some photos.
Really enjoying doing stuff for fun. I figure I'm probably never going to be this fit again, so I should put it to good use. Pretty annoyed I can't get out and run, but should focus on getting better and doing some races later on. Will be back at the BMMC runs soon!
I've had some time to reflect on how things went and how I feel about that, but have struggled to actually find the time to put pen to paper as the expression goes.
Swim started prematurely with the pro's taking a false start and the 1400 or so age groupers following suit. I started mid way in the first wave behind the pros, not wanting to get swam over. Had a pretty smooth swim, except for one section around a buoy where I was pushed under the water. Tried to swim conservatively and not expend too much energy. Got out in 53 something.
On to the bike, and it wasn't very long before Tim came cruising past. Would have been nice to jump on his wheel but after Port Half, I wasn't going to do that. Managed to settle into a decent group and stayed with them for the first lap, although started feeling pretty bad coming back into town. Dropped off the back after the hill on Matt Flinders drive. Spent most of the second lap by myself until another larger group came through and I stayed with them. The third lap had a big headwind coming back into town, and I stupidly spent quite a lot of time at the front. Probably a little paranoid about being pinned for drafting. Got off the bike at 6:12, pretty happy with the time. This was pretty much where I had hoped I would be. All I had to do to finish where I wanted to was run a 3:35 marathon! Now, I don't know why I thought that wouldn't be very hard.
Started conservatively on the run, hoping to pick the pace up after the first turn around. But everytime I picked it up, I didn't feel very good, so I would drop the pace off. Decided to ignore the time and just run comfortably, with the ultimate goal always being to finish. I faded before the last turn around, with about 5km to go, on the hills. Dropped back and walked for most of these. Felt lightheaded at the second last aid station and struggled to not stop and sit down. Ran from the last aid station, knowing I only had about 2km to go, and ran pretty hard. Came home in 10:38, about 50 minutes off my target.
All in all, I have to be extremely happy with how the day went. I didn't cramp, I didn't vomit, the feet and knees stayed relatively painless and at no point was stopping even a consideration. The support from friends and the family was very special, the huge amount of Panthers/PIS supporters was phenomenal, and simply seeing another PIS mate running/riding and giving and receiving encouraging words the whole day is what it is all about.
Thanks to The Animal for the training. I know you know that I wouldn't have got to the start if you hadn't hassled me and offered advice the whole time. Thanks also to Shitkick. Plenty of shared training sessions and lots of discussions about how the race was going to unfold or how to approach each leg. The motivation that comes from sharing the experience with mates is invaluable. Thanks to BMMC. I would never have considered doing triathlons let alone Ironman if I didn't know you guys. Your advice and encouragement is appreciated, not to mention beer club.
Thanks to Rachel and the Kids. Not like they're going to read this, but I can't appear to have ignored them in my thanks. Put simply, I couldn't have had this experience if it weren't for Rachel's tolerance and understanding. She put up with a lot of crap. Looking after the kids pretty much by herself, looking after me when I was either sick or in a foul mood from training too much.
Trying to keep active post ironman. The training has well and truly backed off. Currently nursing a sore foot, so very little running at all. Rode Blayney to Bathurst with Dylan. Its a 110km road race. Thoroughly enjoyed it, even being dropped by the bunch, getting a flat tyre and pretty much limping home feeling utterly exhausted. Got out to Lidsdale, a fantastic course in the State Forest on the other side of Lithgow, for an 8 hour mtb race. Did it as a pair with my sister, Amy, where we came 5th in the mixed pairs. Very happy with how we both went, felt good despite having only ridden a mtb once in the last 6 months or so. Was very lucky to get to ride my brothers new bike, a very nice Specialized Epic S-works! Full suspension carbon fibre XC bike that is super quick. Looking forward to some photos.
Really enjoying doing stuff for fun. I figure I'm probably never going to be this fit again, so I should put it to good use. Pretty annoyed I can't get out and run, but should focus on getting better and doing some races later on. Will be back at the BMMC runs soon!
Thursday, March 18, 2010
10 more sleeps to go...
It has now come down to this. The hard training is complete, whatever physiological changes training is supposed to induce should have been induced by now. The body now needs to rest, repair any damage and build up fuel stores (closer to the race).
Aside from an immune system that has been brought to it's knees, I did manage to pull through the heavy training relatively unscathed. No big injuries, thankfully. I am throwing back plenty of pills and potions to get the immune system back to 100% and get over these few illnesses, but really all it needs is rest. I haven't minded giving it that for the last few days, enjoying the sleep-ins, being able to eat dinner with the family at a reasonable hour, not going through 4 sets of clothes each day.
The bike should be ready, getting the final tune to make sure everything is running smoothly. A few light, short rides over the weekend will be enough to settle it in to the new cables.
Looking forward to all this being over, the race, the final hurdle. Where all will be revealed: was the training enough? was it the right training? am I capable of putting together 3 decent efforts? am I going to be happy with whatever I achieve? I guess we will find out in 10 days time.
Aside from an immune system that has been brought to it's knees, I did manage to pull through the heavy training relatively unscathed. No big injuries, thankfully. I am throwing back plenty of pills and potions to get the immune system back to 100% and get over these few illnesses, but really all it needs is rest. I haven't minded giving it that for the last few days, enjoying the sleep-ins, being able to eat dinner with the family at a reasonable hour, not going through 4 sets of clothes each day.
The bike should be ready, getting the final tune to make sure everything is running smoothly. A few light, short rides over the weekend will be enough to settle it in to the new cables.
Looking forward to all this being over, the race, the final hurdle. Where all will be revealed: was the training enough? was it the right training? am I capable of putting together 3 decent efforts? am I going to be happy with whatever I achieve? I guess we will find out in 10 days time.
Friday, February 26, 2010
Husky Long Course Triathlon
Last weekend was a pleasant weekend away with the boys (The Animal and Welsh Exchange Student) down at Huskisson, for the Australian Long Course Championships. Husky is the last race before Ironman and is a great opportunity to put some of the training into practice and see how far the training has improved things. Admittedly the distances here aren't even half ironman, but they're reasonable.
Swim 2km, Ride ~183km and run 20km.
I was aiming for anything under 4:30, and just wanting the run to be good, and get a chance to practice the hydration and nutrition.
Started well with a decent swim, feeling good the whole way and trying to keep the pace at about 80%. Finished in 29 something after a good run up the stairs into transition. Took a while getting the wetty off as I didn't use any lubricant on my legs, but everything else went well and was on the bike course after 31 minutes.
The ride was great. Not as quick as I would like but focused on staying out of trouble from the Draft Police, as I didn't want a repeat of Port Half. Pretty much had no one riding my pace anyway, majority were slower oldies from the wave in front and the occasional super quick bunch from the wave behind. There was a bunch of 3 riding with me end of lap 1, which I left behind at the water station as I didn't need to stop. By the time they caught up and passed me again we were in the hills heading out of Husky. They all bunched up as they hit lots of slower folks from the teams. I looked back and saw the TO coming up, and decided to put in an effort and get out of the mess. Took them all wide and put in some distance, with the sound of the TO's whistle behind me to spur me on. They all caught me again by the end of the second lap but 2 of the 3 pulled into the penalty box and I can only assume the 3rd did as I didn't see him for the rest of the day. I was pleased about this, when you try hard to ride clean you tend to enjoy those who don't getting penalised. Bike split was 2:18, which isn't too bad.
On to the run and I decided at the last minute to leave the hydration belt behind. I will use it for Port and should have practiced using it here, but in the race mindset I decided against it. For 20km, I didn't need it as the aid stations were close enough. It hadn't become too hot at that stage either. I felt great on the run. I'm not quick and I settled into a rhythm after about 1 or 2 kms. Usually I fade very quickly on the run, but each time I felt my speed drop I made that little bit extra effort and picked things up again. This seemed to work, leaving me with enough energy to give the last 4-5km a decent go. Run split ,1:30.
Total time 4:18. 6th place in male 25-29 and 70th overall.
Identified some areas for improvement, but overall stoked with a great race.
Training is going along nicely, trying to manage the next 2 intensive weeks before the taper begins.
Swim 2km, Ride ~183km and run 20km.
I was aiming for anything under 4:30, and just wanting the run to be good, and get a chance to practice the hydration and nutrition.
Started well with a decent swim, feeling good the whole way and trying to keep the pace at about 80%. Finished in 29 something after a good run up the stairs into transition. Took a while getting the wetty off as I didn't use any lubricant on my legs, but everything else went well and was on the bike course after 31 minutes.
The ride was great. Not as quick as I would like but focused on staying out of trouble from the Draft Police, as I didn't want a repeat of Port Half. Pretty much had no one riding my pace anyway, majority were slower oldies from the wave in front and the occasional super quick bunch from the wave behind. There was a bunch of 3 riding with me end of lap 1, which I left behind at the water station as I didn't need to stop. By the time they caught up and passed me again we were in the hills heading out of Husky. They all bunched up as they hit lots of slower folks from the teams. I looked back and saw the TO coming up, and decided to put in an effort and get out of the mess. Took them all wide and put in some distance, with the sound of the TO's whistle behind me to spur me on. They all caught me again by the end of the second lap but 2 of the 3 pulled into the penalty box and I can only assume the 3rd did as I didn't see him for the rest of the day. I was pleased about this, when you try hard to ride clean you tend to enjoy those who don't getting penalised. Bike split was 2:18, which isn't too bad.
On to the run and I decided at the last minute to leave the hydration belt behind. I will use it for Port and should have practiced using it here, but in the race mindset I decided against it. For 20km, I didn't need it as the aid stations were close enough. It hadn't become too hot at that stage either. I felt great on the run. I'm not quick and I settled into a rhythm after about 1 or 2 kms. Usually I fade very quickly on the run, but each time I felt my speed drop I made that little bit extra effort and picked things up again. This seemed to work, leaving me with enough energy to give the last 4-5km a decent go. Run split ,1:30.
Total time 4:18. 6th place in male 25-29 and 70th overall.
Identified some areas for improvement, but overall stoked with a great race.
Training is going along nicely, trying to manage the next 2 intensive weeks before the taper begins.
Monday, February 15, 2010
Week ELEVEN - February 8th to 14th
Well, 6 weeks to go until Port Macquarie Ironman... the crucial training period is yet to come.
This week started like each week before, with a sleep in. I did manage a decent swim after work, with 40x 100m on the 1:45. Generally, for each one I touched in between 1:25-1:30, which is where I aim to be able to hold comfortably without the 15 seconds rest.
Tuesday AM - planned 2 hour run in the National Park at Glenbrook was changed last minute due to high water levels at the causeway. Made it back to the usual BMMC run with the boys, taking it nice and easy and splashing in a puddle or two.
Wednesday AM - Swim 3.5km; PM ride 30Km. Ride was mainly to get the bike out, the chain was in terrible condition after the weekend. Down to H'bury hill and back.
Thursday - Nil
Friday AM - Swim 4km, Ride 90km (Old Bathurst, Lappo, Hawkesbury x2); PM Run 10km - Sun Valley Loop, getting soaked in the downpour.
Saturday AM - Ride with P.I.S - 155km round Cobbitty + Lappo + 20km of Time Trial before heading out for what was supposed to be 10 1-milers along the river. Managed 4, but headed back due to blister forming on big toe and lack of water. Happy enough with the ones that I did, especially after the ride.
Saturday PM - Swim with P.I.S - first swim I've joined them for. Definitely a tough set, the plan was 10X300m on the 4:15 (essentially 100m on the 1:20 with 15 second break every 3rd one). This was a wetsuit swim. I never got started properly, and so was chasing the front runners the whole time. Switched lanes for more sedate pace.
Sunday AM - planned ride with P.I.S again. Expecting to do Bells line, but as it turns out the group headed south while I rode round Bells solo. I must admit I enjoyed my own company. The first 35km was spent chasing an imaginary peloton (as I had assumed they had left just minutes earlier), which isn't hard to conceive when you are riding at 5am in the morning at about 36km/hr straining into the darkness for a glimpse of a red tail light. By the time I got to Richmond, I was resigned to doing it solo, and backed the pace right off. Had perfect weather, not a single drop of rain with a great temperature. Funniest moment was a large truck pulling up along side me at the top of a climb a few kms out from Bell and a young bloke sticking his head out and asking if I had a pen. I must remember to pack one next time, maybe take some Sudoku. Rolled around without pause (excl. 1 toilet stop) in just under 6 hours. No gels and no energy drinks, just a snickers bar and the usual hydration. Felt lethargic to say the least by the time I got home. I might add, I was home by 10:30am, with still most of the day to enjoy.
Sunday PM - intended swim with WXS (to be now referred to as WES for simplicity's sake) at Glenbrook became a swim by myself due to change of plans brought on by the rugby union and a better offer from ST. Got 3km done, feeling alright.
Next weekend is Huskisson Long Course. Looking forward to putting some of this training into practice. A little anxious about the run, as calf has been troubling me. Usually the ride gets things warmed up though, so hopefully I can put the hammer down for 20km.
As an aside, any supporters who are keen to purchase an Ironman T-Shirt to commemorate their involvement, let me know what sizes you want and I will add you to the list. Mister G is getting some done up for us, around 16-19 $ depending on volume. You can get a plain cotton T or a coolmax one like the BMMC shirt ST has.
This week started like each week before, with a sleep in. I did manage a decent swim after work, with 40x 100m on the 1:45. Generally, for each one I touched in between 1:25-1:30, which is where I aim to be able to hold comfortably without the 15 seconds rest.
Tuesday AM - planned 2 hour run in the National Park at Glenbrook was changed last minute due to high water levels at the causeway. Made it back to the usual BMMC run with the boys, taking it nice and easy and splashing in a puddle or two.
Wednesday AM - Swim 3.5km; PM ride 30Km. Ride was mainly to get the bike out, the chain was in terrible condition after the weekend. Down to H'bury hill and back.
Thursday - Nil
Friday AM - Swim 4km, Ride 90km (Old Bathurst, Lappo, Hawkesbury x2); PM Run 10km - Sun Valley Loop, getting soaked in the downpour.
Saturday AM - Ride with P.I.S - 155km round Cobbitty + Lappo + 20km of Time Trial before heading out for what was supposed to be 10 1-milers along the river. Managed 4, but headed back due to blister forming on big toe and lack of water. Happy enough with the ones that I did, especially after the ride.
Saturday PM - Swim with P.I.S - first swim I've joined them for. Definitely a tough set, the plan was 10X300m on the 4:15 (essentially 100m on the 1:20 with 15 second break every 3rd one). This was a wetsuit swim. I never got started properly, and so was chasing the front runners the whole time. Switched lanes for more sedate pace.
Sunday AM - planned ride with P.I.S again. Expecting to do Bells line, but as it turns out the group headed south while I rode round Bells solo. I must admit I enjoyed my own company. The first 35km was spent chasing an imaginary peloton (as I had assumed they had left just minutes earlier), which isn't hard to conceive when you are riding at 5am in the morning at about 36km/hr straining into the darkness for a glimpse of a red tail light. By the time I got to Richmond, I was resigned to doing it solo, and backed the pace right off. Had perfect weather, not a single drop of rain with a great temperature. Funniest moment was a large truck pulling up along side me at the top of a climb a few kms out from Bell and a young bloke sticking his head out and asking if I had a pen. I must remember to pack one next time, maybe take some Sudoku. Rolled around without pause (excl. 1 toilet stop) in just under 6 hours. No gels and no energy drinks, just a snickers bar and the usual hydration. Felt lethargic to say the least by the time I got home. I might add, I was home by 10:30am, with still most of the day to enjoy.
Sunday PM - intended swim with WXS (to be now referred to as WES for simplicity's sake) at Glenbrook became a swim by myself due to change of plans brought on by the rugby union and a better offer from ST. Got 3km done, feeling alright.
Next weekend is Huskisson Long Course. Looking forward to putting some of this training into practice. A little anxious about the run, as calf has been troubling me. Usually the ride gets things warmed up though, so hopefully I can put the hammer down for 20km.
As an aside, any supporters who are keen to purchase an Ironman T-Shirt to commemorate their involvement, let me know what sizes you want and I will add you to the list. Mister G is getting some done up for us, around 16-19 $ depending on volume. You can get a plain cotton T or a coolmax one like the BMMC shirt ST has.
Wednesday, February 10, 2010
Week TEN
This week was a bit of a milestone for me and training for Ironman. The hi-light being getting around Bells Line of Road for the 10th consecutive week, in less-than-ideal conditions. I'd have to say it doesn't get much easier, and I still get dragged around by The Animal for most of the ride.
The week started with a sleep in Monday (as is becoming fairly routine) with an easy swim set after work (only did about 1.5km).
Tuesday AM was the first long tuesday run I have managed (Australia day the obvious exception), clocking over 20km and meeting up with the other BMMC boys for the usual Tuesday am run around Sun Valley. Not sure of the kms exactly but I made sure I ran over 2 hours.
Wednesday morning got a solid swim session in, 3.5km.
Friday AM swim 4km, ride 90km with The Animal and The Bro in search of some hills. Got them all except Bellbird, so we did Hawkesbury twice. That evening was a twilight club race with Panthers Tri Club. In extreme weather conditions I felt pretty good for the initial run (changed to duathlon due to electrical storm) and on the bike, putting some distance into the guys that normally run me down. Unfortunately the heavens opened on the second lap and we cancelled the remainder on the bike, heading out for the 5km run to finish. Struggled a little with this one, as I tend to do, but managed to finish fairly strong. Enjoyed it thoroughly though. Thanks to Scam for putting in the hard yards standing out in the downpour.
Saturday AM started as usual, far too early, with me heading down to Penrith to join the PIS guys for a steady ride and run. Didn't get very far, as the decision was made to postpone the start of the bunch ride. The Animal and I headed out by ourselves to do Cobbitty, and ended up riding up to a group that had dropped back after a number of flat tyres. Joined in with them and eventually caught the rest of the bunch by the time we got back to Mulgoa. The rendezvouz was short lived, as The Animal succumbed to a flat tyre also - as tends to happen after so much rain. We headed back and then slogged out a hard 20km run off the bike. Not a flat 20km by any stretch of the imagination. I took it easy, trying to focus on maintaining the kind of pace I feel I could keep over 42km. A little slower than I would like, but the previous days training had been tough. Was quite shattered after this, so I skipped the wetsuit swim.
Sunday was wet AGAIN, but headed out a little later to meet at The Animal's and embark on yet another 160km loop of the Blue Mountains. Had to wake The Animal from his slumber and convince him the join me. We got around safely, feeling pretty good under the circumstances. That afternoon was a Swim to make up for the previous days absence. Felt strong in the pool, in no small part to the 500ml of sugar, caffeine, taurine, guarana and ginseng I have come to know and love. I figure Sunday I can get away with it.
Capped off another decent week of training, and probably the last adventure around Bells Line. Possibly some more to come, but for now its au revoir to Bells as I prepare for Huskisson in a week and a half. This is the Long Course Championships, which are close to half ironman distances. This should be a good barometer for how the training is going a month out from Ironman. It would be nice to come into a race without an injury, but a calf niggle at the moment is threatening. Hopefully some massage and physio will do the trick as I really can't afford much time off.
The week started with a sleep in Monday (as is becoming fairly routine) with an easy swim set after work (only did about 1.5km).
Tuesday AM was the first long tuesday run I have managed (Australia day the obvious exception), clocking over 20km and meeting up with the other BMMC boys for the usual Tuesday am run around Sun Valley. Not sure of the kms exactly but I made sure I ran over 2 hours.
Wednesday morning got a solid swim session in, 3.5km.
Friday AM swim 4km, ride 90km with The Animal and The Bro in search of some hills. Got them all except Bellbird, so we did Hawkesbury twice. That evening was a twilight club race with Panthers Tri Club. In extreme weather conditions I felt pretty good for the initial run (changed to duathlon due to electrical storm) and on the bike, putting some distance into the guys that normally run me down. Unfortunately the heavens opened on the second lap and we cancelled the remainder on the bike, heading out for the 5km run to finish. Struggled a little with this one, as I tend to do, but managed to finish fairly strong. Enjoyed it thoroughly though. Thanks to Scam for putting in the hard yards standing out in the downpour.
Saturday AM started as usual, far too early, with me heading down to Penrith to join the PIS guys for a steady ride and run. Didn't get very far, as the decision was made to postpone the start of the bunch ride. The Animal and I headed out by ourselves to do Cobbitty, and ended up riding up to a group that had dropped back after a number of flat tyres. Joined in with them and eventually caught the rest of the bunch by the time we got back to Mulgoa. The rendezvouz was short lived, as The Animal succumbed to a flat tyre also - as tends to happen after so much rain. We headed back and then slogged out a hard 20km run off the bike. Not a flat 20km by any stretch of the imagination. I took it easy, trying to focus on maintaining the kind of pace I feel I could keep over 42km. A little slower than I would like, but the previous days training had been tough. Was quite shattered after this, so I skipped the wetsuit swim.
Sunday was wet AGAIN, but headed out a little later to meet at The Animal's and embark on yet another 160km loop of the Blue Mountains. Had to wake The Animal from his slumber and convince him the join me. We got around safely, feeling pretty good under the circumstances. That afternoon was a Swim to make up for the previous days absence. Felt strong in the pool, in no small part to the 500ml of sugar, caffeine, taurine, guarana and ginseng I have come to know and love. I figure Sunday I can get away with it.
Capped off another decent week of training, and probably the last adventure around Bells Line. Possibly some more to come, but for now its au revoir to Bells as I prepare for Huskisson in a week and a half. This is the Long Course Championships, which are close to half ironman distances. This should be a good barometer for how the training is going a month out from Ironman. It would be nice to come into a race without an injury, but a calf niggle at the moment is threatening. Hopefully some massage and physio will do the trick as I really can't afford much time off.
Tuesday, February 2, 2010
Port Fundraising Page
When registering for Ironman, there was an option to set up a fundraising page at Everyday Hero.
www.everydayhero.com.au/ovariancancer
If you would like to donate to Ovarian Cancer Australia, check the page out.
February is also Ovarian Cancer Awareness Month, which ties in nicely with the lead up to Ironman in March. At work we are organising a few different things to raise funds, including a sausage sizzle, morning tea, monster raffle, jelly-bean counting competition, treadmill run and some other things. If you are popping out to Winmalee, pop in and buy a raffle ticket or just donate some money.
Thanks guys!
www.everydayhero.com.au/ovariancancer
If you would like to donate to Ovarian Cancer Australia, check the page out.
February is also Ovarian Cancer Awareness Month, which ties in nicely with the lead up to Ironman in March. At work we are organising a few different things to raise funds, including a sausage sizzle, morning tea, monster raffle, jelly-bean counting competition, treadmill run and some other things. If you are popping out to Winmalee, pop in and buy a raffle ticket or just donate some money.
Thanks guys!
Sunday, January 31, 2010
Weeks SIX through to EIGHT inclusive.
The last 3 weeks have been tumultuous. Circumstances have been less than ideal as far as being able to get consistent training sessions completed. However, greater levels of tolerance from Rachel (+kids) have allowed me to get most of the important training sessions done.
Week SIX - 11th January to 17th January
Monday AM - Ride 35km
Monday PM - Swim 3km
Tuesday PM - Swim 3km, Run 5km (treadmill run @ Gym)
Wednesday PM - Run 10km Sun Valley
Thursday AM - Run 11km treadmill (45mins)
Thursday PM - Ride
Friday AM - Swim 3-4km, Ride 120km.
Friday PM - Run 1hr45min (need to map this one for distance, ~16-18km)
Saturday AM - Ride with Penrith Institute of Sport (PIS) around Cobbitty Loop, 115km, with easy Run off the bike, ~7km.
Sunday AM - Ride with PIS, Bells Line of Rd. This was the first one with the Ironman squad, felt great and enjoyed every single pedal stroke!
I stayed home for the weekend while Rach and the Kids headed off to Holidays on Saturday, making my way down on Sunday afternoon. Holidays consisted of car camping on the South Coast near Jervis Bay. Plenty of relaxation, too much sun, and a little reading.
Week SEVEN - 18th to 24th January - training while camping = bad!
Monday - Rest (weather terrible)
Tuesday AM - Ride 35km around Crookhaven Heads, Culburra and Callala. Some great places for trail running incidentally, Jervis Bay National Park and some state forest areas. Not many hills!
Wednesday PM - Swim ~2.5km. Found a pool at nearby Greenwell Point, a great outdoor 25m pool I had to myself (+ some sea gulls), a little colder than I am used to though.
Thursday AM - Run 6km with Amy.
Friday AM - Ride 18km - Swim 3km - Ride 52km
Headed back home that afternoon to get organised for weekend training sessions and moving house.
Saturday AM - Ride with PIS around Cobbitty again, this time finishing with some fast Time Trials followed by a very sluggish 15km run off the bike. Struggled with the heat and hydration. Walked far too much.
Sat PM - swim cancelled due to moving.
Sunday AM - Bells Line of Rd again with PIS, 160km getting around in 5hr30, struggled.
Week EIGHT - 25th - 31st January
Monday - Rest
Tuesday AM - 42km in Glenbrook National Park for Australia Day Fatass Run. Enjoyed this a lot. Wasn't planning on doing the full marathon, however when Scam headed down Pisgah Ridge I knew he had full intentions of doing the full. Something that was discussed later as Plan B was hatched. I think I needed this one mentally moreso than physically. My long runs have suffered for the last month due to the long rides taking precedence. Felt good to get through this in 4:10 with few complaints.
Tuesday PM - not surprisingly I didn't get the call from The Animal to join him for the firm treadmill session, so I ate food instead.
Wednesday AM - Swim >3km
Wednesday PM - stretches and some core exercise. Legs feeling tight after Tuesdays run.
Thursday AM - 12km on treadmill at 5min/km pace, keeping HR low(ish). Lack the discipline to do this properly.
Friday AM - Swim 3.5km followed by 120km ride with The Prince and The Bro. Headed up to Megalong Valley to see what the hill has to offer. Not much as it turns out! It is a good long hill, but plenty of fast flatter sections to keep the pace up and not much slow grinding efforts. In this regards Bellbird and Tomah are considerably harder. I did enjoy the ride. Had to crank it back to make a massage appointment. Much needed work on the gluts and ITB.
Saturday AM - low point as I missed the morning PIS ride due to back pain, poor sleep and alarm malfunction.
Saturday PM - got a ride in with Paul (bro-in-law), who is about to embark on a foray into the world of triathlon. 60km around the Hawkesbury Loop with Old Bathurst thrown in. Back home with enough time to get up to Springwood Pool for a 3km straight wetsuit swim. Felt good, splits looked OK, not sure if I missed a few laps though, 120 laps in 25m pool and I am bound to forget a few. Glad I could keep pace up over the 3km without feeling fatigue, total time ~42mins.
Got a quick run in the evening around home, 1hr5min.
Sunday AM - made the PIS Bells Line Ride, 160km, 5:35, in a lot of pain for most of the day. Calves, gluts and quads felt like they were on fire. Ran off the bike, 35mins, v. slow pace but focussed on putting one foot in front of another.
Sunday PM - Rest and re-fuel.
Happy with progress. More consistency needed and more discipline with correct training. Apprehensive about February and the increase in intensity and distance, however happy that the body has held up mostly for the last 2 months of fairly hard training.
It seems everyone I speak to is going to be in Port Maquarie for Ironman, which I am both pleased and apprehensive about. I will put this warning out there for those who wish to spectate: if the day is a success you will see tears and if the day is a failure you will also see tears!
Week SIX - 11th January to 17th January
Monday AM - Ride 35km
Monday PM - Swim 3km
Tuesday PM - Swim 3km, Run 5km (treadmill run @ Gym)
Wednesday PM - Run 10km Sun Valley
Thursday AM - Run 11km treadmill (45mins)
Thursday PM - Ride
Friday AM - Swim 3-4km, Ride 120km.
Friday PM - Run 1hr45min (need to map this one for distance, ~16-18km)
Saturday AM - Ride with Penrith Institute of Sport (PIS) around Cobbitty Loop, 115km, with easy Run off the bike, ~7km.
Sunday AM - Ride with PIS, Bells Line of Rd. This was the first one with the Ironman squad, felt great and enjoyed every single pedal stroke!
I stayed home for the weekend while Rach and the Kids headed off to Holidays on Saturday, making my way down on Sunday afternoon. Holidays consisted of car camping on the South Coast near Jervis Bay. Plenty of relaxation, too much sun, and a little reading.
Week SEVEN - 18th to 24th January - training while camping = bad!
Monday - Rest (weather terrible)
Tuesday AM - Ride 35km around Crookhaven Heads, Culburra and Callala. Some great places for trail running incidentally, Jervis Bay National Park and some state forest areas. Not many hills!
Wednesday PM - Swim ~2.5km. Found a pool at nearby Greenwell Point, a great outdoor 25m pool I had to myself (+ some sea gulls), a little colder than I am used to though.
Thursday AM - Run 6km with Amy.
Friday AM - Ride 18km - Swim 3km - Ride 52km
Headed back home that afternoon to get organised for weekend training sessions and moving house.
Saturday AM - Ride with PIS around Cobbitty again, this time finishing with some fast Time Trials followed by a very sluggish 15km run off the bike. Struggled with the heat and hydration. Walked far too much.
Sat PM - swim cancelled due to moving.
Sunday AM - Bells Line of Rd again with PIS, 160km getting around in 5hr30, struggled.
Week EIGHT - 25th - 31st January
Monday - Rest
Tuesday AM - 42km in Glenbrook National Park for Australia Day Fatass Run. Enjoyed this a lot. Wasn't planning on doing the full marathon, however when Scam headed down Pisgah Ridge I knew he had full intentions of doing the full. Something that was discussed later as Plan B was hatched. I think I needed this one mentally moreso than physically. My long runs have suffered for the last month due to the long rides taking precedence. Felt good to get through this in 4:10 with few complaints.
Tuesday PM - not surprisingly I didn't get the call from The Animal to join him for the firm treadmill session, so I ate food instead.
Wednesday AM - Swim >3km
Wednesday PM - stretches and some core exercise. Legs feeling tight after Tuesdays run.
Thursday AM - 12km on treadmill at 5min/km pace, keeping HR low(ish). Lack the discipline to do this properly.
Friday AM - Swim 3.5km followed by 120km ride with The Prince and The Bro. Headed up to Megalong Valley to see what the hill has to offer. Not much as it turns out! It is a good long hill, but plenty of fast flatter sections to keep the pace up and not much slow grinding efforts. In this regards Bellbird and Tomah are considerably harder. I did enjoy the ride. Had to crank it back to make a massage appointment. Much needed work on the gluts and ITB.
Saturday AM - low point as I missed the morning PIS ride due to back pain, poor sleep and alarm malfunction.
Saturday PM - got a ride in with Paul (bro-in-law), who is about to embark on a foray into the world of triathlon. 60km around the Hawkesbury Loop with Old Bathurst thrown in. Back home with enough time to get up to Springwood Pool for a 3km straight wetsuit swim. Felt good, splits looked OK, not sure if I missed a few laps though, 120 laps in 25m pool and I am bound to forget a few. Glad I could keep pace up over the 3km without feeling fatigue, total time ~42mins.
Got a quick run in the evening around home, 1hr5min.
Sunday AM - made the PIS Bells Line Ride, 160km, 5:35, in a lot of pain for most of the day. Calves, gluts and quads felt like they were on fire. Ran off the bike, 35mins, v. slow pace but focussed on putting one foot in front of another.
Sunday PM - Rest and re-fuel.
Happy with progress. More consistency needed and more discipline with correct training. Apprehensive about February and the increase in intensity and distance, however happy that the body has held up mostly for the last 2 months of fairly hard training.
It seems everyone I speak to is going to be in Port Maquarie for Ironman, which I am both pleased and apprehensive about. I will put this warning out there for those who wish to spectate: if the day is a success you will see tears and if the day is a failure you will also see tears!
Monday, January 11, 2010
Week FIVE - 4th to 10th January 2010
I would have to say, one word that has been thrown around this week would have to be RECOVERY. I most certainly had it firmly planted at the back of my mind throughout the week. With each missed training session I reminded myself that the body has a tendency to go through these recovery cycles. That is, every so often you need to back things off and allow the body to recuperate and regain some strength. The alternative is not back off and potentially getting sick or suffering an injury. I have found that getting this balance right is harder than it would seem. Either way, to be honest my decisions were not made based on this training principle (more on training and programs later). It was based on missing alarms, hitting snooze too many times and simply being unmotivated. Returning back to work mid-week also made it very hard to finish off the week with some decent kms.
After finishing last week with some big days and all 3 long rides including a fair bit of riding in the rain, this week started pretty easy.
Monday - PM Swim, 6km.
Tuesday - PM Run, 10km. (v. slow and tough around Woodford Dam solo)
Wednesday - all day excursion to the Zoo, 10 hours, v. tough. PM swim, 3km.
Thursday - AM run on treadmill with The Animal, 10km Build, 45mins. Jump in the pool straight after for about 1.5km.
Friday - PM Ride, 25km Woodford and Back; Run off the bike, Martin's LO return. 21:45 (PB for this run - negative splits, felt good, leg speed quick after treadmill work)
Saturday - AM missed swim session due to Pool not being open until 8am, so got an easy 6km run around home, felt slow. PM was supposed to be some hill reps on H'bury Hill followed by 10km run off the bike. Plans aborted due to flat tyre, played Volley Ball instead.
Sunday AM - early start for Bells Line of Rd with WXS and Dylan (needs a nickname if he is going to keep featuring in my Blogs). Felt fresh due to reduced load during the week, kept pace slow and concentrated on technique. Finished strong down the hwy and after a slow transition (15min incl. toilet break) headed out during the hottest time of a very hot day for what was supposed to be a 90min run. Change in plans after 40mins due to heat, took on some water at Cripple Creek and walked back to the parent's house, Warrimoo. Felt fine as far as energy and strength was concerned, just couldn't manage the heat. HR stayed low but breathing rate through the roof.
PM swim with ST and WXS. Maybe 3km, 10x100m on 1:30, 1x400m and some kicking drills.
The run and ride kms were reduced this week. Some shorter high intensity stuff was chucked in instead.
After finishing last week with some big days and all 3 long rides including a fair bit of riding in the rain, this week started pretty easy.
Monday - PM Swim, 6km.
Tuesday - PM Run, 10km. (v. slow and tough around Woodford Dam solo)
Wednesday - all day excursion to the Zoo, 10 hours, v. tough. PM swim, 3km.
Thursday - AM run on treadmill with The Animal, 10km Build, 45mins. Jump in the pool straight after for about 1.5km.
Friday - PM Ride, 25km Woodford and Back; Run off the bike, Martin's LO return. 21:45 (PB for this run - negative splits, felt good, leg speed quick after treadmill work)
Saturday - AM missed swim session due to Pool not being open until 8am, so got an easy 6km run around home, felt slow. PM was supposed to be some hill reps on H'bury Hill followed by 10km run off the bike. Plans aborted due to flat tyre, played Volley Ball instead.
Sunday AM - early start for Bells Line of Rd with WXS and Dylan (needs a nickname if he is going to keep featuring in my Blogs). Felt fresh due to reduced load during the week, kept pace slow and concentrated on technique. Finished strong down the hwy and after a slow transition (15min incl. toilet break) headed out during the hottest time of a very hot day for what was supposed to be a 90min run. Change in plans after 40mins due to heat, took on some water at Cripple Creek and walked back to the parent's house, Warrimoo. Felt fine as far as energy and strength was concerned, just couldn't manage the heat. HR stayed low but breathing rate through the roof.
PM swim with ST and WXS. Maybe 3km, 10x100m on 1:30, 1x400m and some kicking drills.
The run and ride kms were reduced this week. Some shorter high intensity stuff was chucked in instead.
Sunday, January 3, 2010
Week FOUR - 28th to the 3rd January 2010 [NEW YEAR]
Well, a switch in format for the weekly blog is in order. Because it is far simpler and reduces duplication if I list what I did on each day (besides, it is more intuitive). I am hoping that these blogs will become shorter and shorter as each week becomes simply a repeat of the week prior. That is, the program stays the same and I stay with the program.
After 4 weeks of settling in to the training I think a nice balance has been reached. Admittedly, the time constraints have been relaxed due to holidays. In the same vein as Prince Donges, if someone would like to sponsor me as a hack triathlete attempting an Ironman for the first time, feel free to have your people contact my people. I can guarantee you won't get any media coverage or podium appearances for your money, but we could think of it in a more philanthropic light.
On with it...
Monday:
Ride in the AM - very very heavy rain, torrential at times. Headed up to Woodford and back, getting thoroughly soaked before even getting out of the car port! I think it is about 30km, if that.
Later that morning, the family and I headed up to a brief holiday with lots of friends up at Forrester's Beach, Central Coast.
Tuesday:
Sleep in - thats what you do on Holidays isn't it?
Midday ride around Bateau Bay and Terrigal, perhaps 25km.
Evening Run with Welshy up the biggest hills we could find. 45mins. Decent views.
Wednesday:
Ride in the morning with Welshy and Australia's most recent Tour De France hopeful (unannounced at this stage). Very pleasant, if a little quicker than I am used to, little hit out around some of the National Parks around Terrigal. One or Two decent hills.
Headed back home later that morning - Rach had to be back for a funeral.
Evening swim at Springwood - 4km: 500m warm-up, 30x100m (10 paddle+pull buoy, 10 normal, 10 paddle+pull buoy) on the 1:40, finished the last 6 on the 1:30, swimming at approx 1:25. 500m warm down.
Thursday:
Morning run with the BMMC boys, out to Faulconbridge Pt from the High School and back, under 20km for the round trip.
Late morning swim with The Animal. Decent set (after previous night's swim) consisting of 5x300m on the 6:20. First 2 were fine, last 3 were tough. Enough rest between sets. A few drills and 10x25m sprints to finish up. All up just over 3.5km.
Easy ride that afternoon with The Animal: Faulco - Winmalee - Blaxland - Springwood. 40km, 1.5hr.
Friday:
Broke the routine this week, headed out for easy long ride. The loop has a name, I can't remember it however, ask The Animal. About 94km taking in Northern Rd, Bringelly Rd, M7 Bike Path and M4. Struggled maintaining The Animals pace, many conversations about what 'slow' means were necessary. Cervelo's aren't designed to be ridden at 20km/h, unlike Giants.
Got a run in that afternoon. Heading out for a repeat of Christmas Days run, with the alteration of heading back home once at the top of Sun Valley hill. Yet to explore the goats track that heads out of Sun Valley up to Valley Heights, but expect it to be entertaining. This run took me 99mins, haven't mapped it yet to work out the kms. I suspect between 15 - 18km.
Saturday:
Morning bunch ride with Mr Green et al. This ride would have to be the toughest one for quite a while. Starting with a figure 8 route taking in Old Bathurst Hill (up), Mitchells Pass (down) x3 and Lappo Hill (up), a point system was set up after the first climb. Next stop Nth Richmond, Bowen Mt and Bell Bird Hill. From here it was back to Hawkesbury Hill and home. A quick photo with the boys before the second Torrential Downpour I have had the pleasure of riding in in the last week. It appears the points were unnecessary as The Animal had a clean sweep of all 5 hills. I was somewhat proud of my own performance, managing a podium finish for 4 out of 5 hills. This was a great social ride, the last one with Jason before he heads off to the Sunshine Coast.
Off the bike, The Animal chased me down on the run (I had a much quicker transition) and proceeded to put about 1km into me. Just shy of 10km for this one. Felt slower than the previous week (ride was about 2 hours longer and considerably harder), however roughly maintained my target marathon pace for Ironman (5min/km).
Sunday:
Difficult to get up this morning. Still running late, despite the 1 hour sleep-in granted by The Animal the night before. Headed out on the bike with tired legs and a sore back, for a slow loop around Bells Line of Rd. This would be the second attack on Bell Bird in as many days. I would say she attacked back this time, as I struggled before the hill even began. Managed to roll through and get around in just over 6 hours (I think). Aside from physical fatigue, my 'mental endurance' (as it was so eloquently put mid-ride) was waivering, making this one that much tougher.
Capped off the day with a social swim (ie. more talking than swimming) and spa before cooking up a storm of pasta and rissotto with the wife. My life is all about carbs at the moment.
Despite the disturbances to the routine earlier in the week, it finished strongly.
Some interesting developments this week:
I have managed to lose some decent weight over the last 4 weeks (without any real modification of diet), bringing me down to between 71-72 kg. Target for Port is anything below 70. And I think this will happen with just a little modification of the diet.
Related to the first development, it appears I have sprouted some abdominal muscles. Until now, I had at the back of my mind always thought that I was born without any. They are only small, but they are there!
I'm feeling in a good position re: training at the moment. Things are going to step up in a few more weeks, giving me a little time to adjust to the increased load before it increases again. The body seems to have shaken the viral thing from a few weeks back. My only health issue at the moment seems to be excessive sun exposure. A change in sunscreen may yield some better results, but not making the classic "it's wet and cold I don't need sunscreen" mistake should make a difference.
Tomorrow will be a light day - perhaps some golf, some shopping, cleaning the bike(s), work, etc. Ending with a hard swim session in the evening.
After 4 weeks of settling in to the training I think a nice balance has been reached. Admittedly, the time constraints have been relaxed due to holidays. In the same vein as Prince Donges, if someone would like to sponsor me as a hack triathlete attempting an Ironman for the first time, feel free to have your people contact my people. I can guarantee you won't get any media coverage or podium appearances for your money, but we could think of it in a more philanthropic light.
On with it...
Monday:
Ride in the AM - very very heavy rain, torrential at times. Headed up to Woodford and back, getting thoroughly soaked before even getting out of the car port! I think it is about 30km, if that.
Later that morning, the family and I headed up to a brief holiday with lots of friends up at Forrester's Beach, Central Coast.
Tuesday:
Sleep in - thats what you do on Holidays isn't it?
Midday ride around Bateau Bay and Terrigal, perhaps 25km.
Evening Run with Welshy up the biggest hills we could find. 45mins. Decent views.
Wednesday:
Ride in the morning with Welshy and Australia's most recent Tour De France hopeful (unannounced at this stage). Very pleasant, if a little quicker than I am used to, little hit out around some of the National Parks around Terrigal. One or Two decent hills.
Headed back home later that morning - Rach had to be back for a funeral.
Evening swim at Springwood - 4km: 500m warm-up, 30x100m (10 paddle+pull buoy, 10 normal, 10 paddle+pull buoy) on the 1:40, finished the last 6 on the 1:30, swimming at approx 1:25. 500m warm down.
Thursday:
Morning run with the BMMC boys, out to Faulconbridge Pt from the High School and back, under 20km for the round trip.
Late morning swim with The Animal. Decent set (after previous night's swim) consisting of 5x300m on the 6:20. First 2 were fine, last 3 were tough. Enough rest between sets. A few drills and 10x25m sprints to finish up. All up just over 3.5km.
Easy ride that afternoon with The Animal: Faulco - Winmalee - Blaxland - Springwood. 40km, 1.5hr.
Friday:
Broke the routine this week, headed out for easy long ride. The loop has a name, I can't remember it however, ask The Animal. About 94km taking in Northern Rd, Bringelly Rd, M7 Bike Path and M4. Struggled maintaining The Animals pace, many conversations about what 'slow' means were necessary. Cervelo's aren't designed to be ridden at 20km/h, unlike Giants.
Got a run in that afternoon. Heading out for a repeat of Christmas Days run, with the alteration of heading back home once at the top of Sun Valley hill. Yet to explore the goats track that heads out of Sun Valley up to Valley Heights, but expect it to be entertaining. This run took me 99mins, haven't mapped it yet to work out the kms. I suspect between 15 - 18km.
Saturday:
Morning bunch ride with Mr Green et al. This ride would have to be the toughest one for quite a while. Starting with a figure 8 route taking in Old Bathurst Hill (up), Mitchells Pass (down) x3 and Lappo Hill (up), a point system was set up after the first climb. Next stop Nth Richmond, Bowen Mt and Bell Bird Hill. From here it was back to Hawkesbury Hill and home. A quick photo with the boys before the second Torrential Downpour I have had the pleasure of riding in in the last week. It appears the points were unnecessary as The Animal had a clean sweep of all 5 hills. I was somewhat proud of my own performance, managing a podium finish for 4 out of 5 hills. This was a great social ride, the last one with Jason before he heads off to the Sunshine Coast.
Off the bike, The Animal chased me down on the run (I had a much quicker transition) and proceeded to put about 1km into me. Just shy of 10km for this one. Felt slower than the previous week (ride was about 2 hours longer and considerably harder), however roughly maintained my target marathon pace for Ironman (5min/km).
Sunday:
Difficult to get up this morning. Still running late, despite the 1 hour sleep-in granted by The Animal the night before. Headed out on the bike with tired legs and a sore back, for a slow loop around Bells Line of Rd. This would be the second attack on Bell Bird in as many days. I would say she attacked back this time, as I struggled before the hill even began. Managed to roll through and get around in just over 6 hours (I think). Aside from physical fatigue, my 'mental endurance' (as it was so eloquently put mid-ride) was waivering, making this one that much tougher.
Capped off the day with a social swim (ie. more talking than swimming) and spa before cooking up a storm of pasta and rissotto with the wife. My life is all about carbs at the moment.
Despite the disturbances to the routine earlier in the week, it finished strongly.
Some interesting developments this week:
I have managed to lose some decent weight over the last 4 weeks (without any real modification of diet), bringing me down to between 71-72 kg. Target for Port is anything below 70. And I think this will happen with just a little modification of the diet.
Related to the first development, it appears I have sprouted some abdominal muscles. Until now, I had at the back of my mind always thought that I was born without any. They are only small, but they are there!
I'm feeling in a good position re: training at the moment. Things are going to step up in a few more weeks, giving me a little time to adjust to the increased load before it increases again. The body seems to have shaken the viral thing from a few weeks back. My only health issue at the moment seems to be excessive sun exposure. A change in sunscreen may yield some better results, but not making the classic "it's wet and cold I don't need sunscreen" mistake should make a difference.
Tomorrow will be a light day - perhaps some golf, some shopping, cleaning the bike(s), work, etc. Ending with a hard swim session in the evening.
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