PM - Run Session

Days to Australian Ironman 2008 - 311

Program

AM: Rest

PM: Run - 45-60 min @ 65-70% m,ax hr and 20 min stretch

Today's Journal
Here are the Garmin stats:

Session Evaluation: Before the session lack a bit of motivation...was a bit day at work and was feeling really drained...however I decided I am going to keep to the program and not 'pike out'. The course was quite hilly its my normal Hill circuit. The goal was to keep the HR down throughout the run and at time with the hills this was hard to achieve. Focussing on my breathing this assisted in recovering this HR when it was peaking above what I thought was apart of the goal rate.

At about half way round the calfs were starting to tighten up a bit, so I spent a bit of time stretching these out on course.

When I got home I put on the 'Sretch Session' DVD that I have put together and spent about 25min stretching...even though some of the stretches were hard work, after the session I was feeling quite loose.

Bike/Swim Double Session

Days to Australian Ironman 2008 - 312

Program

AM: Bike - 30 min spin w/u in 39/16-19 followed 3 x 8 min efforts in 53/16-19 @ 80-85% max hr with 4 min spin rec and 15 min spin w/d

PM: Swim Session

Today's Journal

Session Evaluation: The session this morning was a good workout on the bike, due to time constraints I cut back the warm up to 20min and warm down to about 8 minutes. The 2 x 8min efforts were achieved exactly to program. The legs were working hard and at the end of the session they didn't seem that fatigued.

The swim session in the evening was great as well. We again did a lot of skill drills and I am finding this is paying off. I am becoming more confident with my swimming and I believe it is these drills that are the key. I have been also working on my bi-lateral breathing and tonight I felt a lot better in doing this..I am finding that if I don't breath out under the water I struggle with my breathing...I am finding this is the key... I still need to work on the waterdynamics (streamline) of my body with the left hand side breathing but I am getting there.

WOW...Time for the new bike

Days to Australian Ironman 2008 - 313

Program

AM: Run - Easy 30 min @ 60-65% followed by 10 x 100m strides @ 85-90% with jog back rec and 10 min jog w/d

PM: Core Control and Stretch Session

Today's Journal
Nothing was achieved today...felt a little annoyed with myself as I was looking forward to the run session.

However, it is an exciting part of the Ironman preparations as I picked up my new TT bike today...very smick...Trek Equinox 9....

Saturday Ride

Days to Australian Ironman 2008 - 317

Program

AM: Bike Session (instead of MS Bike Ride - 50km tomorrow)

PM: Stretch Session

Today's Journal
I have decide to swap my 2 am session over, as I thing it would be more beneficial to go on a ride by myself than to do the MS Ride...always a lot of traffic on this ride...very stop start.

Session Evaluation: A good session, I treated this session as a tempo session. At intervals throughout the ride I would change into the big ring at the front and sit in 14/15 at the rear for about 4-5minutes. These intervals were on relatively flat sections of the ride.

Day of Rest and Stretching

Days to Australian Ironman 2008 - 318

Program

AM: Rest

PM: Stretch Session

A lot of energy required...but not much distance travelled!

Days to Australian Ironman 2008 - 319

Program

AM: Core control - prone hold (4 x 30 sec), 10 x 5 push ups

PM: Wind Trainer Session

Today's Journal
The wind/mag trainer session this evening had a 6 minute theme to it. Not a theme that would excite many people..especially when you actually new what it was all about...but...in saying that...no pain...no gain. The other theme to the evening was my eating habits....hmmmm....there is now added motivation.

The session composed of a variety of drills which ranged from one legged stuff to interval sets.

Session Evaluation: The session was solid and challenging, plenty of sweat. Struggled a little with maintaining the cadence throughout some of the sets, particularly at the concluding stages. At times the upper body was moving a little more than I would like.

QUEENSLANDER

Days to Australian Ironman 2008 - 320

Program

AM: Run - 20 min warm up, 10 x 100m hill strides @80% jog back recovery on moderate slope, 15 min warm down

PM: Swim Session

Today's Journal
Didn't manage to get out for the run session this morning, work commitments impeded me completing this session. I am going to try and complete it on another morning.

Evening session, involved all 5 of us...least the lanes weren't too crowded. It was a good opportunity to get some one on one feedback on some of my swimming issues. We had a strong drills focus throughout the session. The bi-lateral breathing is progressing slowly.

Managed to catch up with Mark for a bit of a chat about what he affectionately calls the 1 percenters...the things that can be controlled - diet, stretching, mental prep, recovery (eg. sleep). Well its seem appropriate that we start with diet as I was sitting there eating a packet of Burger Rings. This is probably the area where I struggle the most...the aim here is to go back to the notes that we got from our dietitian and work on that. Short term goals, gradually cut all soft drink out of my diet. We also discussed the issue of getting organised to better maximise the time for training...need to get more creative with time use. Currently working on a stretching routine.

Session Evaluation: A good base swim session, an opportunity to work on the bi-lateral breathing.

No training...but plenty of exciting bike ventures

Days to Australian Ironman 2008 - 321

Program

AM: Bike - 30 min spin w/u, hill circuit 30 min in 53/12 staying in seat, cadence under 75, 15 min w/d

PM: Stretch Session - 20min

Today's Journal
As you may have guessed, not much training went on today. Had to be at work early and had things to organise for work, so training today took a back seat. I am going to rearrange some of the session this week as to still fulfill all the training for the week.

On another topic that is happening is the further discussion and investigation into purchasing a timetrial bike. I went into Victor Cycles again this afternoon. This time he spent about an hour with me taking my measurement and making sure the geometry of the bike will suit me. I have decided to go with the Trek Equinox 9. He is checking in the morning whether they still have a large one in stock.

Session Evaluation: Nothing to evaluate today...Work is a little hectic.

It's Official...4th place - Glasshouse Trail Series (11km)

Days to Australian Ironman 2008 - 322

Program

AM: Core control - prone hold (4 x 30 sec), 10 x 5 push ups

PM: Swim Session

Today's Journal
Missed out on completing the Core control session this morning. I was struggling to recover from a big weekend of training and racing...maybe too big.

Anyway, the results from yesterday's Glasshouse trail runs are now available (http://runtrails.org/) and how cool I ended up with 4th in the 11km race about 4 min behind 3rd and about 6min behind 1st...maybe it was such a bad run after all. This is the best result I have had for any of the trail runs I have participated over the last few years.

Straight from work to the pool for the Monday night swim session. Much of the session was focussing on skills and foundation work. Finger tip, one arm and breathing drills. I am really struggling to get my breathing right. I just feel I don't have enough air to keep me going for the 3 stroke breathing...it just doesn't seem to be getting into my lungs...thoughts/suggestions?

Swim Session Evaluation: A good challenging session, but am becoming frustrated with my breathing.

Glasshouse Trail Series: 11km (Glasshouse 50)

Days to Australian Ironman 2008 - 323

Today's Journal
This morning I was off up to Woodford for the first race in the Glasshouse Trail Series. A faboulous day, however, it did warm up a bit by the time we started. The race for me today was 11km, starting at 9.00am. I was there about an hour and a half early, plenty of time to prepare myself and get to the start. I was feeling a little flat and lathargic since I got up and my mind really wasn't on the race. The other thing that I was unsure of was the course, it was an unknown. My preparation into the race was off a big week and no taper.

This year this race was starting in a new location and an impressive on at that. There was a heathly field assembled at the start and then we were off. The first couple hundred metres were on the road and then we were onto the trails. Much of the course was trails that vehicle travel along and the running surface was relatively sound, however, in parts it was a little sandy. Throughout the course there were a number of challenging hills that got the heart rate up into the Redline zone.

Much of the race was spent within the anaerobic zone.

Race Evaluation: Not happy with my performance, the overall time was 47:37 for the 10.4km. I believe there were a number of factors influencing my performance:

1. Doing the race off a full week of training, and no taper...not an ideal prep. (but its about a the big picture)
2. Unfamiliar course.
3. Not mentally prepared.

A big day out!

Days to Australian Ironman 2008 - 324

Program

AM: Bike - 2 hours @ aerobic pace only. Cadence 90-100 in 39/16-19 through out. Focus on good technique
PM: Swim Session (Video analysis)

Today's Journal
AM session complete. Met up with PC and KR. Travelling from my place to our meeting point I rode rougly 30min and about the similar time after leaving them to come home, by the end of all that I had done a 3hr ride.

Session Evaluation: A good aerobic session, with the cadence in the 90 to 100 range and much of the time in 39/16-19. Afterwards had the usual post Saturday morning ride breakfast. Legs are feeling a little on the tired side and overall a little sore. Looking forward to the swim session this afternoon.

PM Session: Swim Session (Video Analysis)

An hour and a half swim session with some video analysis. A tough session and struggled throughout the session. I have a number of reasons why this might be the case:

1. Its been a big week (Welcome back week) and that was just in swimming. 3 swim session this week 3 1/2 hours in total. Shoulders are starting to feel the pinch. The left shoulder was giving me a little bit of grief today.
2. Had a 3 hour bike session this morning...legs a little weiry.
3. The body isn't use to swimming at this time of day.
4. Got to start eating a little better...need those vegies.

The outcome of the video analysis was as follows (this was with me bi-laterally breathing):

• When I get a little tired/lazy the arms come out of the water a little short.
• Loose a little bit of 'streamlining' when I am breathing...particularly on the left side...the side I am not use to breathing on.
• Head needs to be further down in the water.

A day of rest....and bike shopping

Days to Australian Ironman 2008 - 325

Program

AM: Rest
PM: Rest

Today's Journal
Today was a day of no training activity.

However, I did have a chance to go to Victor Cycles to investigate the purchase of a time trial bike for the Ironman. Met Byron, he was really helpful and took the time to sit down and find out what I wanted in a bike and what I had found out so far and the brand of bikes I was interested in. He then went through all the options he could offer. I am meeting with him on to 'size me up' to ensure that the bikes I am looking at are the right options...In my discussion with Byron we kinda narrowed the options down to a Trek Equinox 9 or a Argon18 Mercury and a set of race wheels (I havn't decided on a particular brand yet...he gave me a number of options)
I must say I am very impressed with the way in which he looks after you and his thorough approach.

Day starts @ 4.30am

Days to Australian Ironman 2008 - 326

Program

AM: Bike - 30 min spin w/u, hill circuit 30 min in 53/12 staying in seat, cadence under 75, 15 min w/d

PM: Stretch Session - 20min

Today's Journal
Set off for the bike session, the course is quite hilly in parts and is a good course to build up the strength in the legs. The first 30min was a warm up and completed a lap of the circuit in this time. The 2nd 30min was in the big ring and I was suppose to be in 12 at the back. I found this a little difficult for a lot of the hills, spend a lot of the 2nd 30min in either 13, 14 or 15 at the rear. And a bit of the time had to be out of the saddle to get up the hill. Even with this, I found my legs working hard and at times were burning. Finished with a 10min warm down.

Evaluation of session: A good work out of the legs - focusing on strength, however, next time goal to spend less time out of the saddle.

Wednesday - H2O

Days to Australian Ironman 2008 - 327

Today's Journal
AM:

Core control exercises - all good.

PM:

Swim session - fabulous session.

One of my own personal goals within each session at the moment is to swim 25m of each 50m, breathing every 3rd stroke (bi-laterally). Throughout this session I was happy that most of the time I was able to do this.

The pool bouy and rubber band work was really rewarding and felt some real worth out of the relevant sets.

Day of Run and Rest

Days to Australian Ironman 2008 - 328

Today's Journal
Run session for the day went off without a hitch - need to work at developing a stretching routine.

Monday Night - H2O

Days to Australian Ironman 2008 - 329

Today's Journal
Off to the pool...was that a bit of winter I felt...nope.

Well I was promoted to the rear of the fast lane tonight...felt kind of honoured...that was until I couldn't pick up my feet and tripped on the side of the pool...I think I am the only person who could break a little toe....swimming....cause that's what it certainly looks like....it doesn't look good. But the show must go on.....

The session....working on kicking....my favourite... :-p (it would definately be one of those focus things I need to work on) It was tough and challenging...but at the end of it all, in my own way it was a success.

Mothers Day

Days to Australian Ironman 2008 - 330

Today's Journal
And it was Mothers Day...no training today.

Spent some time orgainising my life...training...family...work time.

A new challenge....

Days to Australian Ironman 2008 - 331

Today's Journal
Up early to meet MK for the ride into Southbank to meet up with the BTS squad. This session was to focus on some bike strength, working in the big ring and 12/13 at the back.

The session was about 2 and 1/2 hours from home to home. The session was a success, legs felt good after the main parts of the session. The spin home allowed me to work the lactic out of my legs.

A positive and worthwhile session.

Day off

Days to Australian Ironman 2008 - 332

Today's Journal
No play today!

Wind Training Session

Days to Australian Ironman 2008 - 333

Today's Journal
Wind Training session tonight - another challenging session.

First session of this type for a while - struggled a little with maintaining the cadence at times throughout the session. I would assume that I have lost a little leg condition and strength from the time off.

Back in the Pool!!

Days to Australian Ironman 2008 - 334

Today's Journal
I decided it was now or never and went to one of BTS' swim sessions at Centenary Pool. Driving there I was thinking how much this was going to be like when I first got back into the pool 20 months ago and was dreading the session, particularly in a 50m pool.

Arrived and got straight into it. 2 x 200m warm up. Then a drill set (one arms, fists and finger tips). Following this was a number of 4 x 50 (fast and with the company of others to swim next to) this lead into some torpedo work and then finally a 150m warm down.

The verdict....felt as though I'd never had 45 days out of the pool; however, in saying that the cramps were a little more noticeable than 45 days ago...and... a bit of a sore side...but other than that it was a raging sucess. I found the 50m pool fantastic...not as many opportunities to seek a breather.

A new experience

Days to Australian Ironman 2008 - 335

Today's Journal
The evening involved finally attending on of the Run Inns track sessions. This was a good 'hit out' and was certainly something a bit different for a run session. I'm thinking I might keep giving it a go.

A day of rest and recovery

Days to Australian Ironman 2008 - 336

Today's Journal
and it wasn't from a race or any training on Sunday...

;-)

Trail Run with BTS

Today's Journal
This morning went along to the BTS's trail run at Slaughter Falls. A fabulous place to run...but challenging at times. The group was split into 2 ability groups. It was great to run with a friendly group of people.
At time some of the hills were very challenging. MT set the challenge on the return trip to run up the hill without stopping...the challenge was put out there; however, it is yet to be achieved. About half way up, the mind..not the body gave in. It is a run that I will love to do again to achieve that challenge.

Australian Ironman - 338 days to go

Today's Training Program
AM - 3hr Ride
PM - Rest

Today's Journal
Today's agenda, a 3 hour ride. Stats are showm below.

Australian Ironman - 341 days to go....

Today's Training Program
AM - Rest
PM - Hill Session

Today's Journal
Today was another focus on hills. The goal for this session is to do the same course as yeaterday but to maintain a more constant pace over the whole course. The stats are included below:

May 1 ---> Time to SWEAT....

Its is the first of May, and the rest period has beed long enough...just over a month.

Today was the beginning of the start of some base work, particularly to do with building up this up with in my running. It was a hill session using the Hill circuit around my home. The goal of the session was to run the inclines hard and recover on the declines.

The Stats are as follows: