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.
Friday, February 26, 2010
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!
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