Gee....I love those hills.....

Days to Australian Ironman 2008 - 198

Days to GC Half Ironman 2007 - 9

Today's Journal
This morning it was a 60-75min run, keeping the Hr under 155. A good session, legs felt ok.

Thursday Session

Days to Australian Ironman 2008 - 199

Days to GC Half Ironman 2007 - 10

Today's Journal
This morning was a well earned rest.

The PM session was Wind Training. This session involved a little more running than usual. The goal was the condition the legs for running off the bike. The first set was a 5min at a cadence of 90-95 then about a 300m run at 5km race pace. The 2nd set was a 4min cycle interval at the same cadence and then about a 600m run. The 3rd set was a 3min cycle interval with no run. The 4th was another 3min cycle interval and then another 600m run. This was a good session. At time the legs felt as though they were fatigued but with some talking to myself and some positive reinforcement from myself, I was able to get through the pain. With the 2nd and 3rd cycle interval I push a higher gearing.

A great session!

It is now under 200 days until the Ironman.......

Double Wednesday

Days to Australian Ironman 2008 - 200

Days to GC Half Ironman 2007 - 11

Today's Journal
This morning I was on the bike early heading into West End for the Squad ride with Byron and Mark. The session was focusing on power. The goal was to work at a high cadence and maintain that up a hill on the course. The first 2 repeats were tough, the second 2 were better as I think the legs became a little more conditioned for the session and the expectations of the activity.

With the ride in and then back home the session was 2hrs 30min covering a total of 70km.

The PM session was at the pool. This evening main set was a 1km time trial. The warm up consisted of 500m easy and some drills. Throughout the warm up I had a little niggle in the right hammy but a little stretching assisted this a little. The 1km TT began....the metal battle started strainght up....in this TT I resisted the temptation to go out too hard, trying to maintain a constant pace throughout the full distance. Throughout the TT I was focussing on my stroke form...high elbows and pull through the water (particularly at entry). I have begun to work on developing a specific racing rythym with my kick. I have been only kicking every second 3 strokes....thinking of conserving my legs a little in the swim....this is still in the experimental stage...I am finding that a lot of my power is coming from the stroke rather than the kicking.....

The time for the 1km TT was 16min 49sec. I felt fine at the end and probably could of improved this a little. It was diffult to get into a rythm at times with the turn at each end. But as a whole I was happy with this time...the swimming is improving.

Holidays means one thing.....BTS sessions

Days to Australian Ironman 2008 - 201

Days to GC Half Ironman 2007 - 12

Today's Journal
This morning it was an appointment with Mark and the Tuesday morning run session. (I'm sure he just waits for me to do the hard sets...... :-) ) Light warm up round the carpark, then the stairs set and on to the oval for the main set. 1 min intervals with a 1 min walk recovery, the interval is to be done at approx. 3-5km pace. The first 2 were completed, may have gone out a little too hard...need to curb that enthusiasm. The 3rd one I felt a bit of that knee niggle I mentioned the other day...nothing too serious...enough to drop the pace right back.

The goal each time was to reach the same spot on the track. Except the 3rd and 8th interval this was achieved. Each time I reached about 20m past the marker. The 8th interval I made it past the marker..but only just. The 3rd we won't even talk about.....I have to work on being more assertive with the 'little voice' in must head...the arch enemy....

By the end of the session the legs were lactated and feeling rather tired. With a light warm down jog and stretch the legs 'pep up' a bit.

A solid session...reasonably happy with the effort.

Stretch session this afternoon...working on the legs a fair bit....calves and hips are still needing a bit of work...mind you no matter the amount of stretching they are still tight...especially the calves.

Monday Session

Days to Australian Ironman 2008 - 202

Days to GC Half Ironman 2007 - 13

Today's Journal
Swim session this evening. It was a good but challenging session. 400m warm up then some drills. The main set was 15 x 75m with a walk recovery, we got out of the pool and walked back to the start. This was tough...the getting out part was the tough bit. I still need to work on my catch a bit more.

There are things you just have to do.......

Days to Australian Ironman 2008 - 203

Days to GC Half Ironman 2007 - 14

Today's Journal
It is our 12th wedding anniversary today so this morning instead of competing in the Riverrun, KO and I went out for breakfast to celebrate.

However I did do some training as I went for a 60min run around the Chermside Hills. The strategy was to hit the hills with a higher intensity and use the down hill section to recover. I covered roughly 12km and averaged a 5.00min/km pace. This was a good session as a whole, the legs were fairly sluggish at time. I haven't had any running all week, the last time I ran was last Sunday at Coomera. I have a little niggle in the right knee at the moment, it is only occurs when running up hills and walking up stairs it is sporadic and doesn't give me much pain just a little discomfort. I have had this in the past and it develops usually after a long cycle and goes away after a couple of days.

Over the past couple of days the diet has gone to pieces and I have gone back to about 82.5kg a little set back but I am on the case.

Saturday Session...2wks out from GCHIM

Days to Australian Ironman 2008 - 204

Days to GC Half Ironman 2007 - 15

Today's Journal
Its been a while since I was blogging...bit slack really...but we are going to give it another go.

This morning on program I had a 4hr ride mainly on flat terrain.

This morning was a loan ride with just me, myself and I. Left base about 5.00am and headed out on the normal 4hr course. The conditions were good across the 105km that was covered this morning, very little breeze to speak of. Things are definately warming up with Spring upon us. I covered the 105km in approximately 3hrs 46min. This time for the same course is a 15min improvement on 3 other times I have ridden the course (it did help that I only had to stop at about 6-7 traffic lights over the distance) Throughout the ride the heart rate was within the 65 - 70% range.

I did struggle with my left shoulder from about the 1hr 45min mark. It was particularly sore in the region where I had some work done by the masseuse last night. The legs were fine and aerobically there wasn't a problem.

There were a number of 'experiments' I went out on the ride with to see how well they would work.

1. Added a bit of motivational music to the mix. Only had it in one ear and didn't have it that loud. I found it a great help particularly in the 2nd part of the ride. Gave me the added enthusiasm to get up those hills or pedal against the wind.

2. Took out another flavoured Powerbar out with me to see how the stomach would handle it. This time it was a cookie and cream and worked quite well. There were no ill effects.

The PM session was a swim at the pool. The attitude and effort at today's session was well below what it is usually. The legs were feeling quite fatigued and the mind just wasn't on the job today.

Home again....looking forward to that Massage

Days to Australian Ironman 2008 - 205

Days to GC Half Ironman 2007 - 16

Today's Journal
Home from camp today.

At 7.30pm on the massage table for an hour. I have been looking forward to this all week. John who works on me focussed on a couple of areas. The left shoulder, the hips, glutes and of course my calves all of which needed some attention. Carrying a heavy back pack all week didn't help as he pointed this out to me even before I told him I was carrying a pack for the last 4 days. At the end of the session, these areas were all a lot better.

Camp

Days to Australian Ironman 2008 - 208-206

Days to GC Half Ironman 2007 - 19-17

Today's Journal
Was on camp for 4 days. From September 11 to 14.

Plenty of bush walking (upand down quite steep gradients) with packs on.

Monday's Session

Days to Australian Ironman 2008 - 209

Days to GC Half Ironman 2007 - 20

Today's Journal
Unfortunately due to work commitments was unable to get to do the morning cycling session.

After work dropped off both bike at Victor Cycles to get them serviced as it was a perfect opportunity whilst I was away on camp.

Out to swimming. A good session, however, at times struggled with the motivation in some of the more difficult sets.

BTS Noosa Camp - Day 1

Days to Australian Ironman 2008 - 233

Days to GC Half Ironman 2007 - 44

Today's Journal
The weekend begun at 3.30pm when I left work for the trip up to Noosa for the Squads training camp. It wasn't until I left that I began to get into the right frame of mind for the camp.

I arrived up at Noosa at about 5.00pm and made my way to the Resort that we were staying at for the weekend. On my way I saw a number of folk on their way back from the first session of the camp (which I unfortunately missed out on)....little did I know that its had been a tough run session through the Noosa National Park.

Arrived at the Resort, unpacked and settled in...well for a minute anyway. I was bunking with Darren and Dave for the weekend. Before I knew it I was off with the rest of the squad for a swim session at the Noosa Aquatic Centre. The session was not as long as our usual session but it was quite intense. The pool was 50m and it took a little getting use to after swimming in 25m pools again for a while. In fact at times it felt like I was swimming up hill!!! We completed the session...another lot of training in the bank. I am felling as though my swimming is really progressing...the bi lateral breathing is now as though I had never breathed any other way...the kick is now a little more constant...its all starting to come together.

Back to the place of rest and prepared ourselves for dinner. Out for dinner at one of the local restaurants. After about 3 goes we finally found the right restaurant!! It was great to get something decent to eat as I had no real substantial meal all day.

Back to the Resort, prepared the cycling gear for tomorrow and into bed!

Part 2 - Big Weekend of Cycling

Days to Australian Ironman 2008 - 238

Days to GC Half Ironman 2007 - 49

Program

AM: Ride/Run: squad session 6am 3-3.5hrs with tempo efforts and 30 mins run off bike

PM: Stretch Session

Personal Data

Weight: 82kg

Sleep: 7hrs

Mood: Good

Today's Journal
Today was part 2 of a big weekend of cycling. The ride was with the BTS squad. the details of the ride were as follows:

Time: 3hrs 23min

Distance: 95km

Average H/Rate: 118bpm

Throughout the ride there were a number of tempo periods. Throughout these the speed was around the 35-40km/hr. I found that my legs weren't feeling that bad after each tempo period.

From the trip back from Redcliffe we were in the big ring to fatigue the legs a little more for the run...and as if I needed that!!!

We got back to the club and got organised for the 30min run off the bike. 15min out and then the goal is to negative split the time back. The temperature was a little hotter than usual. Again I found that that I went out a little too fast...needs to be controlled a little better...something to work on!! Compared to the last time we did this run I was able to run a further 200m within the 15min time; however, running that bit further makes it a little more difficult to negative split the run home. I like this run and the challenges it poses. The stats of the run are as follows:

Distance: 7.22km

Time: 31:11

Avge H/R: 158bpm

Pace: 4:19m/km

The ride home was a slow one...trying to recover the legs as much as possible.

My legs were really fatigued when I got home and found that the stretching did help a little; however, they were feeling the cycling from the past 2 days.

Training Reflection

As a whole I am really happy with my training to date. A little disappointed that I missed a couple of key sessions this week and wasn't able to 'bank the training'; however, that's in the past and we need to move on. I am looking forward to the challenges which the camp will hold and the opportunities that it will provide to make me a better athlete. The season is fast approaching and I am very keen for it to begin...I feel with a fair bit of 'training in the bank' I am so much better prepared for this season, the training over the winter will hopefully bring some improved results as a whole. I am feeling so much more confident with both my swimming and cycling.

BRING IT ON!!!!

Tuesday Session

Days to Australian Ironman 2008 - 243

Days to GC Half Ironman 2007 - 54

Program

AM: Ride: 2-2.5 hrs in 39/16-19 @ 90-95 cadence and 60-75% max hr.

PM: Run: 15 min easy jog; 4 x 6 min @ 155-165hr with 4 min jog rec and 10 min warm down jog

Personal Data

Weight: 82kg

Sleep: 6hrs

Mood: Fair - work concerns

Food Intake Summary: N/a

Today's Journal
Monday night didn't see me getting a lot of sleep as I was finalising some work concerns. Therefore the am session didn't happen, just had to get some rest.

The PM session was a tough session. The course I used was one with a number of gentle inclines throughout. These inclines were between 200-300m long. The heart rate most of the time was up around the 165bpm. By the end of the session the calves were quite sore, but after some stretching they began to feel a little better.

Monday Session

Days to Australian Ironman 2008 - 244

Days to GC Half Ironman 2007 - 55

Program

AM: Rest

PM: Swim Session

Personal Data

Weight: 82kg

Sleep: 8hrs

Mood: N/a

Food Intake Summary: N/a

Today's Journal
The swim session was a good session. I am finding that my confidence and form and techniques is improving every session. I have been taking the opportunity to take advantage of the colder weather to swim in my wet suit. This again assist with improving the confidence.

Bridge to Brisbane 2007

Days to Australian Ironman 2008 - 245

Days to GC Half Ironman 2007 - 56

Program

AM: Bridge to Brisbane (12km)

PM: Stretch Session

Personal Data

Weight: 82.6kg

Sleep: 8hrs

Mood: Good

Today's Journal
This morning was an early rise, up at 4.20am and arrived at the drop off point near the Gateway Bridge at 5.20am. Today I was focussed on breaking the 50min barrier. The first aim was to get to the start with the least amount of stress. That was achieved and arriving early enabled me to 'take in' some of the atmosphere that such an event creates. It was a little cool this morning with the temperature at the bridge roughly 5degrees other than that the conditions were ideal. At 6.20am I got prepared took off the excess clothing placed it in my bag and sent it off in the baggage truck, bound for New Farm Park. For the race today I was using the 2 bottle fuel belt (1 x water & 1 x sports drink). With 20min to go had a gel, used most of the water in the bottle to wash down the gel. After taking in the water at the start, I didn't use the bottles throughout the race...hmmm..maybe a bit of extra weight I could of done with out...who knows.....

This year I was determined not to get stuck too far back at the start. The strategy used was to line up to the side of the gap between the blue zone and red zone and when they bring everybody together jump in. This worked really well, I was about 5 m from the start line.

The race started about 10mins late. Eventually we were off and racing!! Pat Caroll was the 50min pacer and therefore the goal was to stick with him for the 50min pace. The climb up the southern side of the gateway began, it was a good pace, however, a little more effort was required to stick with Pat. The top of the bridge was passed and it was down hill for about a 1km this was an opportunity to begin to get into a rhythm; however, in viewing the Garmin it appeared we were keeping about a sub 40min pace!!!! At the 4km mark I made a very wise decision and left Pat to continue his run and work to my own pace and strategy. I dropped the pace back to about a 4 min pace having averaged about 3:45min for the first 4km. This was a much better and manageable strategy. Around the 6km mark the flu that I had early on in the week began to rear its ugly head (the head got a little heavier, but other than that all was going ok) From the 7 to 10km marks maintained a 4:13-4:17min pace. For the final 2km pushed it a little harder 10-11km: 4:09 & 11-12km: 4:02.

At the finish I had achieved the goal of under 50min by finishing in a time of 48:29min. I was quite pleased with this as the last time I raced this course in 2005 I ran it in 52:40min

Post Race Reflections

After the race a short warm down and a stretch. The calves were sore (on a 1 -10 scale..10 being the worse...I would rate them at 5-6) While I was standing round for the rest of the day I continued to stretch and will be looking forward to the stretch session later this afternoon. Aerobically the body was fine.

Could prepare a little better in terms of dinner the night before...not really happy with that part of it, as I was unable to have the usual pre-dinner pasta meal. (the place was just too busy too get an order). I tried something a little different in terms of breakfast, which seemed to work well. This involved the usual bottle of sports drink and banana and also added 1 pancake with maple suryp.

Overall a successful outing and one that allowed me to experiment with a number of aspect of my preparation and race strategy.