No, really!
Tuesday
AM - 10 mins walk w/u + easy 20mins run (3.07k) + 10mins walk >70% MHR
Very slow this morning. Surprisingly my legs aren't particularly sore after Monday's session - just fatigued. I love recovery weeks :-)
PM - massage
Wednesday
PM - I joined my firm's team in the "NSW Lawyers Aquatic Challenge"which is just a strange name for a swimming carnival. The events ranged from a mixed medley relay, 50m free for men & women through to a few novelty events including the intriguingly named "Help Me I'm Drowning"race. Unfortunately a typical summer thunderstorm arrived before the novelty races could start and so brought an early end to proceedings. Standing under a sun shade in pouring rain eating banana bread, mini pies & sausage rolls was an amusing, albeit soggy, way to end the night.
I was really nervous - more nervous than I am before any 'normal' race. However I suspect it had more to do with being seen by my work colleagues in swimmers than actually racing. I finished 4th in my heat of the 50m free in a time of 42:55s. Given that I've never actually time my swim sessions, I have no idea how that compares to my training sessions. Oh well, I enjoyed it. Throw in a 200m warm up & I covered a whole 250m for the night :-)
It was a really fun night. Despite only being a small firm (in comparison to the other 'big' firms competing), we managed to finish second in the teams pointscore competition - which makes us the second fastest law firm in NSW :-)
Thursday
AM - easy 30mins run (4.47k) with Ellie around Centennial Park.
Talking and concentrating on getting our glutes & core to work properly seems to be getting easier as we managed to go a bit faster than last week. Still, I think we need more (talking) practice ;-) Thanks again to Ellie & Vurt for letting me take over their house (again).
Open water swim tomorrow morning before a weekend in Canberra. Looking forward to a run, a ride & catching up over lunch with a few of my favourite CR bloggers :-)
MTD: S - 10.4k + B - 114k* + R - 49.2k
* long runs & rides only
Thursday, February 28, 2008
Monday, February 25, 2008
Splitting cats
When I did my first session with my PT only 3 months ago, one of the first things he had me do was a superset of 20 x lunges + bicep curl immediately followed by 20 x split jumps. I sucked. I really struggled to get through the split jumps in particular. He then set me the short term goal of doing that superset 3 times in a row. Today, I did it :-) I actually did a 4th superset after a short brick just because I could :-)
5mins bike w/u
- 3 (count 'em, 3) supersets of:
(a) 20 x lunges + bicep curl (4kg d/bs)
(b) 20 x split jumps
- 10min ride/5mins run brick
- superset of:
(a) 20 x lunges + bicep curl (4kg db)
(b) 20 x split jumps
- 10mins ride/5mins run brick (with the last 60sec of the run at 6m/k pace - ie faster than normal for me!)
- stretching.
The fact that there several Perth Wildcats basketball players standing nearby when I do was doing the 3 supersets had nothing to do with the fact that I managed to do push through the pain & do them. Nothing I say ;-)
Unfortunately it was only during the last run that I suddenly realised (remembered) that this was supposed to be a recovery week. Opps. Sorry TA (*she blushes*). Still, it's nice to be feeling so strong at the end of a 3 week block of training. Last time I think I just about crawled into my recovery week. Promise to behave for the rest of the week!
5mins bike w/u
- 3 (count 'em, 3) supersets of:
(a) 20 x lunges + bicep curl (4kg d/bs)
(b) 20 x split jumps
- 10min ride/5mins run brick
- superset of:
(a) 20 x lunges + bicep curl (4kg db)
(b) 20 x split jumps
- 10mins ride/5mins run brick (with the last 60sec of the run at 6m/k pace - ie faster than normal for me!)
- stretching.
The fact that there several Perth Wildcats basketball players standing nearby when I do was doing the 3 supersets had nothing to do with the fact that I managed to do push through the pain & do them. Nothing I say ;-)
Unfortunately it was only during the last run that I suddenly realised (remembered) that this was supposed to be a recovery week. Opps. Sorry TA (*she blushes*). Still, it's nice to be feeling so strong at the end of a 3 week block of training. Last time I think I just about crawled into my recovery week. Promise to behave for the rest of the week!
Sunday, February 24, 2008
Earth to fast twitch fibres, come in please ?
Did you know that only 27 women in the world have climbed all of the Seven Summits? No, neither did I - til now :-)
Friday
Rest day
Saturday
AM - 10mins walk w/u + 35min run (5.52k) + 20mins walk >70% MHR
After the obligatory Saturday morning sleep-in, I headed out for my session. It was quite warm by the time I got out there just before 9am but fortunately there was a slight breeze to cool me off. I felt reasonably good during the run, though mentally the 20-25mins mark was a bit of a struggle.
PM - headed to the pool at 3pm for a 1.8k swim including 8 x 200m (!). I felt reasonably comfortable in the water today though it took a long time for my shoulders/arms/back to warm up. I felt like a needed 1k to settle into the swim today. If only I could do such a long warm up before a race...
Sunday
AM - 118mins ride M7 bike path - 42.7k (av. 23.6k/h)
A touch slower than last week though still slightly faster than my ride two weeks ago. The minor improvements each week will add up I know.
I am itching to get out on single track on the MTB at the moment. However my last tri race for the season is coming up next month. I'd like to finish my first tri season on a good note so I've decided to stay with the roadie until then. It's funny - since I started doing triathlons, I find myself wanting to go really fast. I never feel/felt such a competitive spirit with running races. Maybe it is because I was/am always at the back of the pack and rarely, if ever, overtake people. I actually find it rather novel to overtake people in triathlons. Maybe I do have some fast twitch fibres after all. Who knew !
After another couple of nights of restless sleep, not to mention a couple of glasses of wine at lunch (thanks Rags!), I'm feeling tired right now & very much looking forward to the coming recovery week :-)
MTD: S - 10.15k + B - 114k* + R - 41.66k
* long rides & races only
Friday
Rest day
Saturday
AM - 10mins walk w/u + 35min run (5.52k) + 20mins walk >70% MHR
After the obligatory Saturday morning sleep-in, I headed out for my session. It was quite warm by the time I got out there just before 9am but fortunately there was a slight breeze to cool me off. I felt reasonably good during the run, though mentally the 20-25mins mark was a bit of a struggle.
PM - headed to the pool at 3pm for a 1.8k swim including 8 x 200m (!). I felt reasonably comfortable in the water today though it took a long time for my shoulders/arms/back to warm up. I felt like a needed 1k to settle into the swim today. If only I could do such a long warm up before a race...
Sunday
AM - 118mins ride M7 bike path - 42.7k (av. 23.6k/h)
A touch slower than last week though still slightly faster than my ride two weeks ago. The minor improvements each week will add up I know.
I am itching to get out on single track on the MTB at the moment. However my last tri race for the season is coming up next month. I'd like to finish my first tri season on a good note so I've decided to stay with the roadie until then. It's funny - since I started doing triathlons, I find myself wanting to go really fast. I never feel/felt such a competitive spirit with running races. Maybe it is because I was/am always at the back of the pack and rarely, if ever, overtake people. I actually find it rather novel to overtake people in triathlons. Maybe I do have some fast twitch fibres after all. Who knew !
After another couple of nights of restless sleep, not to mention a couple of glasses of wine at lunch (thanks Rags!), I'm feeling tired right now & very much looking forward to the coming recovery week :-)
MTD: S - 10.15k + B - 114k* + R - 41.66k
* long rides & races only
Friday, February 22, 2008
"Wow! You're looking fit"
Comm's, it won't be the tower that's buzzed if the next few weeks are anything like this one ;-)
I'm trying to lose a few kgs at the moment. I was having a fat day this morning after getting on the scales for my weekly weigh in.* I know eating dinner less than an hour before you get into bed 3 nights each week is not ideal but there isn't much I can do right now I'm afraid. Not happy Jan.
Anyhoo later this morning I went in to see my physio for my first check up in 3 months. And that (ie the title of this post) is what he said to me after I had changed into my shorts & crop top. And it was obviously a genuine - and somewhat surprised, response. I love my physio. In a purely platonic, expressing-an-appreciation-for-your-health-care-provider kind of way. He made my day.
Anyway after much poking & prodding, he concluded that despite everything I have been doing, my glute meds still are very lazy buggers who would much rather leave the hard work to the other muscles in my hips/butt/legs etc. So I now have a few (more) daily exercises to isolate them. I'm also going back to see him on Thursday to try something in the hope it will get them to activate during my strength session. Interestingly he commented that he doesn't know if what he is planning has been used on "athletes" before but apparently it has produced great results in - wait for it - stroke patients. I kid you not. Ellie, Owly & Lulu won't be surprised to learn that it involves the application of tape :-) Should be interesting...
* and before anyone says it, please no lectures on the reasons why weight fluctuates
I'm trying to lose a few kgs at the moment. I was having a fat day this morning after getting on the scales for my weekly weigh in.* I know eating dinner less than an hour before you get into bed 3 nights each week is not ideal but there isn't much I can do right now I'm afraid. Not happy Jan.
Anyhoo later this morning I went in to see my physio for my first check up in 3 months. And that (ie the title of this post) is what he said to me after I had changed into my shorts & crop top. And it was obviously a genuine - and somewhat surprised, response. I love my physio. In a purely platonic, expressing-an-appreciation-for-your-health-care-provider kind of way. He made my day.
Anyway after much poking & prodding, he concluded that despite everything I have been doing, my glute meds still are very lazy buggers who would much rather leave the hard work to the other muscles in my hips/butt/legs etc. So I now have a few (more) daily exercises to isolate them. I'm also going back to see him on Thursday to try something in the hope it will get them to activate during my strength session. Interestingly he commented that he doesn't know if what he is planning has been used on "athletes" before but apparently it has produced great results in - wait for it - stroke patients. I kid you not. Ellie, Owly & Lulu won't be surprised to learn that it involves the application of tape :-) Should be interesting...
* and before anyone says it, please no lectures on the reasons why weight fluctuates
Thursday, February 21, 2008
Negative ghostrider. The pattern is full.
That pretty much sums up my week - in a vague and somewhat obscure kind of way.
Tuesday
AM - 46mins ride on the trainer this morning including 2 x 10min AT while watching a doco on Everest :-)
I had a crap nights sleep and almost pulled the pin on this session when my alarm went off at 4.30am. But that would have meant that I'd missed 2 of my 3 mid-week rides during my current training block between recovery weeks. So I got up. But surprisingly despite being really tired, I actually enjoyed this session. Weird I know. I think having fresh legs (after not doing a strength session yesterday) made a world of difference
Left work late so no swim.
Wednesday
PM - 1.6k swim at Cook & Phillip park mid-afternoon. Felt pretty good in the water today which was a nice surprise.
Thanks to my 8pm teleconference call at work, I had the pleasure of staying at Ellie & Vurt's palatial home. Thanks for your wonderful hospitality guys! Unfortunately I had another crap nights sleep as I was unable to turn my brain off. Stoopid work.
Thursday
AM - easy & scenic 30mins run (4.51k) with Ellie around around Centennial Park including a half lap of the lake which I've never done before. Bewdiful :-) It was a bit slower than normal for both of us but we decided it was because we weren't used to talking while maintaining our good form! Clearly we need some practice - at talking ;-) Thanks lovely - it was sooo nice to run with you again.
AAM - massage
No strength session (again) today. Grrrr.
MTD: S - 8.35k + B - 71.3k* + R - 36.14k
* long rides + races only
Tuesday
AM - 46mins ride on the trainer this morning including 2 x 10min AT while watching a doco on Everest :-)
I had a crap nights sleep and almost pulled the pin on this session when my alarm went off at 4.30am. But that would have meant that I'd missed 2 of my 3 mid-week rides during my current training block between recovery weeks. So I got up. But surprisingly despite being really tired, I actually enjoyed this session. Weird I know. I think having fresh legs (after not doing a strength session yesterday) made a world of difference
Left work late so no swim.
Wednesday
PM - 1.6k swim at Cook & Phillip park mid-afternoon. Felt pretty good in the water today which was a nice surprise.
Thanks to my 8pm teleconference call at work, I had the pleasure of staying at Ellie & Vurt's palatial home. Thanks for your wonderful hospitality guys! Unfortunately I had another crap nights sleep as I was unable to turn my brain off. Stoopid work.
Thursday
AM - easy & scenic 30mins run (4.51k) with Ellie around around Centennial Park including a half lap of the lake which I've never done before. Bewdiful :-) It was a bit slower than normal for both of us but we decided it was because we weren't used to talking while maintaining our good form! Clearly we need some practice - at talking ;-) Thanks lovely - it was sooo nice to run with you again.
AAM - massage
No strength session (again) today. Grrrr.
MTD: S - 8.35k + B - 71.3k* + R - 36.14k
* long rides + races only
Monday, February 18, 2008
Today's episode is brought to you by the number 5..
5.4 to be precise. That is the number of kms I ran today - I hit the magic 5k mark for the first time since 30 June 2007! Incredible to think it has been over 7 months. It wasn't particularly comfortable - and in fact it was rather slow -but I got there while (most importantly) maintaining my new level-pelvis, core-switched-on form.
It isn't all beer & skittles though. I have a hint of a niggle in my hip today; a sure sign that my thoughts about my glutes in recent weeks was correct (ie that they still aren't quite working as they are supposed to - bloody lazy things). What can I say - I'm a work in progress. So I chose to exercise discretion & restraint at lunch - rather than do a strength session at the gym, I did 30mins stretching instead. I've also made an appointment to see the physio on Friday to get a 'check up' on my running style to see if we can work out what on earth my glutes are - or not - doing. Still, I'm very happy with how things are progressing :-D
An Aconcagua update - I received an outline of the equipment list a few weeks ago but today I received the detailed list. I need a sleeping bag rated to (wait for it) -20 to -30 degrees. LOL. Holy moly. Whose bright idea was this? ;-P
MTD: : S - 6.75k + B - 71.3k* + R - 31.63k
* long rides & races only
It isn't all beer & skittles though. I have a hint of a niggle in my hip today; a sure sign that my thoughts about my glutes in recent weeks was correct (ie that they still aren't quite working as they are supposed to - bloody lazy things). What can I say - I'm a work in progress. So I chose to exercise discretion & restraint at lunch - rather than do a strength session at the gym, I did 30mins stretching instead. I've also made an appointment to see the physio on Friday to get a 'check up' on my running style to see if we can work out what on earth my glutes are - or not - doing. Still, I'm very happy with how things are progressing :-D
An Aconcagua update - I received an outline of the equipment list a few weeks ago but today I received the detailed list. I need a sleeping bag rated to (wait for it) -20 to -30 degrees. LOL. Holy moly. Whose bright idea was this? ;-P
MTD: : S - 6.75k + B - 71.3k* + R - 31.63k
* long rides & races only
Sunday, February 17, 2008
Stop press - a new land speed record !
Thanks for the birthday wishes everyone! Yes, I'm a very lucky girl & was very spoilt. Next year's birthday will be somewhat different but no less special - I'll be staying in a tent somewhere around 6,200m (not having had a shower for 2 weeks!) getting ready for a summit attempt :-D
Friday
Rest :-)
Saturday
AM - 10mins walk w/u + 30mins run (4.77k) + 15mins walk >65% MHR (total 7.51k)
Another good run. I'm not sure it's getting any easier cardio-wise but it wasn't as much of a struggle to hold my form together as it was on Thursday.
PM - 1.8k swim including 8 x 50m and 16 (!) x 25m sprints! Holy moly. Easily the toughest session (both physically & mentally) to date.
PPM - went to the Sydney Athletics Grand Prix meet at Homebush tonight. I was really looking forward to seeing Asafa Powell race but it wasn't to be. Still, lots of great competition & really freaking fast people ;-) But I must say Tamsyn Lewis needs to pull her head in. Her post-race interview could have done with some degree of humility.
Sunday
AM - 90mins ride - 35.76k (23.9k/h)
R managed to avoid riding with me today by coming off his bike yesterday. Fortunately the bike was more damaged than he was. Still, between you & me, I think he slowed me down last week - or maybe we just talk too much ;-) - because I managed to set a new land speed record (for me) over the M7 bike path today - av. 23.9k/h (up from 23.4) last week. Woohoo !
Rather fresh out there this morning. Cool & overcast - my favourite riding conditions. A great way to end a great week of training - I did all my sessions. Woohoo - that doesn't happen very often!
MTD: S - 6.75k + B 71.3k* + R 26.22k
* long rides & races only
Friday
Rest :-)
Saturday
AM - 10mins walk w/u + 30mins run (4.77k) + 15mins walk >65% MHR (total 7.51k)
Another good run. I'm not sure it's getting any easier cardio-wise but it wasn't as much of a struggle to hold my form together as it was on Thursday.
PM - 1.8k swim including 8 x 50m and 16 (!) x 25m sprints! Holy moly. Easily the toughest session (both physically & mentally) to date.
PPM - went to the Sydney Athletics Grand Prix meet at Homebush tonight. I was really looking forward to seeing Asafa Powell race but it wasn't to be. Still, lots of great competition & really freaking fast people ;-) But I must say Tamsyn Lewis needs to pull her head in. Her post-race interview could have done with some degree of humility.
Sunday
AM - 90mins ride - 35.76k (23.9k/h)
R managed to avoid riding with me today by coming off his bike yesterday. Fortunately the bike was more damaged than he was. Still, between you & me, I think he slowed me down last week - or maybe we just talk too much ;-) - because I managed to set a new land speed record (for me) over the M7 bike path today - av. 23.9k/h (up from 23.4) last week. Woohoo !
Rather fresh out there this morning. Cool & overcast - my favourite riding conditions. A great way to end a great week of training - I did all my sessions. Woohoo - that doesn't happen very often!
MTD: S - 6.75k + B 71.3k* + R 26.22k
* long rides & races only
Thursday, February 14, 2008
The hardest word
I can't say that I've ever felt proud of a Prime Minister before. I do now. That was spectacular. Nice work Kev.
On a personal note, thank you so much to everyone for your comments. I really appreciate it. Nothing like putting a big goal out there to make you nervous. For those who are interested, you will actually be able to follow my progress up the mountain (hopefully) on an almost daily basis- but more about that later. BTW Speedygeoff, I was only 32 when I wrote that post. I'm 33 today :-) & I'll be on the mountain this time next year :-)
Sunday
AM - cheering duties. We were up at 4.30am (OMG) to head down to Kurnell for R to race in, and for me to watch, the sprint tri race. We managed to arrive at the same time as Gnome & TA. Gnome & I did the hard work - cheering, talking & drinking coffee - while TA & R both had great races in tough conditions ;-) Congrats to you both.
PM - 65min ride
After getting home & getting (more) food, R & I headed out for a ride. I had 75mins on the program so R decided to do a recovery ride & keep me company. We finished with an average of 23.4k/h (25.54k) which is my fastest av. yet on that course. All of the strength training is certainly paying off. I also got to work on my skills (which do need some work) by'slaloming' around the lines on the bike path (when safe to do so of course) and for the first time I rode up the tight switchbacks on the ramp up to the bike path. Yah me!. Great session all round
Monday
AM - 60mins strength session with the PT:
- 5min bike w/u
- 4 (!) x supersets of:
(a) 20 x front squats
(b) 20 x deadlifts
OMG.
- 2 x core exercises
- stretching.
The squats/deadlifts combo was bloody tough. 80 squats + 80 deadlifts all up. Much to my surprise I could still walk. Just :-) I didn't check tos ee how much weight was on the bar - I didn't want to know - but all I could think about was how much harder it was going to be carrying loads of up to 20kg between camps on Aconcagua.
Tuesday
AM - 20mins hilly run (3.17k). I really struggled this morning. Although very sore & tight after yesterday's strength session I got out of bed ok but by the time I was walking down the street on my warm up, I was thinking to myself "maybe I'll just walk for 30mins". In the end I did my hilly loop around the hood for 20mins. Remind me next week not to do my hills session the day after a strength session. Stoopid. Finished with 20mins stretching.
In the office until after 7.45pm so no swim.
Wednesday
AM - 46mins bike session including a considerable focus on cadence. Unfortunately my cadence sensor chose to die during the w/u which was not particularly helpful so I had to wing it. I really struggled at first as my legs were sore from Monday's strength session but I felt really good by the end of it.
PM - ran away from the office at 2pm so I could get in the swim session I was supposed to do yesterday. 1.7k swim including 3 x 400m. Feeling unco in the water. Again.
Thursday
Happy birthday to me :-)
I've had a wonderful birthday so far. We stayed in a suite at the Crowne Plaza in the city last night & I was taken out for a fantastic dinner. Today, both R & I had the day off work so after a sleep-in, a leisurely (and rather massive) breakfast, we've stopped off at a bike shop & book shop on the way home. I've just returned from my run & strength session then we are off to dinner with my folks tonight. I'm a very lucky girl :-)
PM - a very warm 30mins run (4.83k) around the Regatta Centre - my first 30mins run in 7 months, what a birthday present! - before I headed off to the gym for a 50mins strength session:
- 2 supersets with 5kg DBs of:
(a) 20 x reverse flyes
(b) 20 x inclined chest flyes
- 2 supersets of:
(a) 20 x lunges off a step with 2 x 5kg DBs (see R4YL)* and
(b) 20 x swiss ball bent knee hip extensions
- 2 supersets of:
(a) 20 x assisted chin ups (normal/alternate grip)
(b) 20 x hammer curls
- 2 supersets of:
(a) lunges with pulses with front foot on bosu (6/8/10/12/10/8/6), each set finishing with a step-up onto a bench;
(b) single leg deadlifts with s/b & 5kg,
first superset on left leg & repeated again on the right
- 2 supersets of:
(a) leg raises;
(b) single arm tri extensions
- stretching.
* These really highlighted an imbalance in the explosive power of my legs. Something else to work on!
Bring on the birthday dinner :-)
Edit - MTD: S 4.95k + B 35.54k* + R 21.45k
* long rides & races only
On a personal note, thank you so much to everyone for your comments. I really appreciate it. Nothing like putting a big goal out there to make you nervous. For those who are interested, you will actually be able to follow my progress up the mountain (hopefully) on an almost daily basis- but more about that later. BTW Speedygeoff, I was only 32 when I wrote that post. I'm 33 today :-) & I'll be on the mountain this time next year :-)
Sunday
AM - cheering duties. We were up at 4.30am (OMG) to head down to Kurnell for R to race in, and for me to watch, the sprint tri race. We managed to arrive at the same time as Gnome & TA. Gnome & I did the hard work - cheering, talking & drinking coffee - while TA & R both had great races in tough conditions ;-) Congrats to you both.
PM - 65min ride
After getting home & getting (more) food, R & I headed out for a ride. I had 75mins on the program so R decided to do a recovery ride & keep me company. We finished with an average of 23.4k/h (25.54k) which is my fastest av. yet on that course. All of the strength training is certainly paying off. I also got to work on my skills (which do need some work) by'slaloming' around the lines on the bike path (when safe to do so of course) and for the first time I rode up the tight switchbacks on the ramp up to the bike path. Yah me!. Great session all round
Monday
AM - 60mins strength session with the PT:
- 5min bike w/u
- 4 (!) x supersets of:
(a) 20 x front squats
(b) 20 x deadlifts
OMG.
- 2 x core exercises
- stretching.
The squats/deadlifts combo was bloody tough. 80 squats + 80 deadlifts all up. Much to my surprise I could still walk. Just :-) I didn't check tos ee how much weight was on the bar - I didn't want to know - but all I could think about was how much harder it was going to be carrying loads of up to 20kg between camps on Aconcagua.
Tuesday
AM - 20mins hilly run (3.17k). I really struggled this morning. Although very sore & tight after yesterday's strength session I got out of bed ok but by the time I was walking down the street on my warm up, I was thinking to myself "maybe I'll just walk for 30mins". In the end I did my hilly loop around the hood for 20mins. Remind me next week not to do my hills session the day after a strength session. Stoopid. Finished with 20mins stretching.
In the office until after 7.45pm so no swim.
Wednesday
AM - 46mins bike session including a considerable focus on cadence. Unfortunately my cadence sensor chose to die during the w/u which was not particularly helpful so I had to wing it. I really struggled at first as my legs were sore from Monday's strength session but I felt really good by the end of it.
PM - ran away from the office at 2pm so I could get in the swim session I was supposed to do yesterday. 1.7k swim including 3 x 400m. Feeling unco in the water. Again.
Thursday
Happy birthday to me :-)
I've had a wonderful birthday so far. We stayed in a suite at the Crowne Plaza in the city last night & I was taken out for a fantastic dinner. Today, both R & I had the day off work so after a sleep-in, a leisurely (and rather massive) breakfast, we've stopped off at a bike shop & book shop on the way home. I've just returned from my run & strength session then we are off to dinner with my folks tonight. I'm a very lucky girl :-)
PM - a very warm 30mins run (4.83k) around the Regatta Centre - my first 30mins run in 7 months, what a birthday present! - before I headed off to the gym for a 50mins strength session:
- 2 supersets with 5kg DBs of:
(a) 20 x reverse flyes
(b) 20 x inclined chest flyes
- 2 supersets of:
(a) 20 x lunges off a step with 2 x 5kg DBs (see R4YL)* and
(b) 20 x swiss ball bent knee hip extensions
- 2 supersets of:
(a) 20 x assisted chin ups (normal/alternate grip)
(b) 20 x hammer curls
- 2 supersets of:
(a) lunges with pulses with front foot on bosu (6/8/10/12/10/8/6), each set finishing with a step-up onto a bench;
(b) single leg deadlifts with s/b & 5kg,
first superset on left leg & repeated again on the right
- 2 supersets of:
(a) leg raises;
(b) single arm tri extensions
- stretching.
* These really highlighted an imbalance in the explosive power of my legs. Something else to work on!
Bring on the birthday dinner :-)
Edit - MTD: S 4.95k + B 35.54k* + R 21.45k
* long rides & races only
Saturday, February 09, 2008
The Aconcagua effect
Hamburglar asked a while ago about my goals for 2008. I don't have any major ones - but here is one for 2009 (apart from getting married!) :-)
At 6,962m (or 22,841ft if that means anything to you), Aconcagua is not only the highest mountain in South America - and therefore one of the "Seven Summits" (the highest mountains on each of the seven continents) - but it is the highest mountain in the world outside the Himalayas.
My goal for 2009 is to climb it :-)
I've had goals which scared me before - but this is scary & serious. Only a relatively small number of those who attempt to climb Aconcagua actually succeed. From what I understand, it is not so much the difficulty of the climb that is the problem as the altitude and weather. It can get down to -35 degrees (yes, that's a minus) on the summit. Throw in high winds and the fact that at the summit there is only about 40% of the oxygen as at sea level and it is a serious, and very difficult, endeavour. And I am very much looking forward to the challenge.
I have a long journey ahead of me between now & then. I will need to be in the best shape I have ever been in if I am even going to have a chance of standing on the summit. I recognise and accept that whether in fact I do or not may ultimately be outside my control. I know that my preparation could be perfect & I could be the fittest I've ever been & I still may not make it to the summit, particularly if the weather gods do not cooperate. Thankfully, during my preparation for Six Foot last year, I challenged, and ultimately, redefined my notions of "success" and "failure". If I don't make it to the summit, it won't be a "failure" in my book. I will only have failed myself if I do not try or allow (unfounded) fear to hold me back.
This goal has led me to discover a sport more expensive than triathlons ;-) From ice axes, crampons, down jackets & heavy duty gore-tex jackets and pants, I've had a lot of research - not to mention shopping - to do. In the process of doing so, I've discovered what I have coined "the Aconcagua effect" - that is, the effect that the statement "I'm planning to climb Aconcagua next year and I need....[insert name of expensive equipment]" or answering "Aconcagua", when asked in a shop "Where are you off to?", has on the eyes of the salesperson to whom the statement is made (even when made in a speciality, mountaineering/gear store). I'm sure the effect is the same no matter what (big) mountain peak is named - but I haven't had an opportunity to conduct that study. Yet ;-) I've said it 4 times now & each time the effect was been the same. A slight, but perceptible, widening of the eyes. Occasionally accompanied by "wow". Whether it is from surprise, awe, jealousy, thinking to themselves "she has no idea what she's in for" or downright amusement, I have no idea. And I really don't care (another lesson learnt thanks to Six Foot). I am the only one who will know how hard it was to summit.
I am ohhh so very excited about this adventure. And nervous :-)
And just to add icing to the cake, I'll be somewhere high on the slopes of Aconcagua (fingers crossed) on my 34th birthday :-D
At 6,962m (or 22,841ft if that means anything to you), Aconcagua is not only the highest mountain in South America - and therefore one of the "Seven Summits" (the highest mountains on each of the seven continents) - but it is the highest mountain in the world outside the Himalayas.
My goal for 2009 is to climb it :-)
I've had goals which scared me before - but this is scary & serious. Only a relatively small number of those who attempt to climb Aconcagua actually succeed. From what I understand, it is not so much the difficulty of the climb that is the problem as the altitude and weather. It can get down to -35 degrees (yes, that's a minus) on the summit. Throw in high winds and the fact that at the summit there is only about 40% of the oxygen as at sea level and it is a serious, and very difficult, endeavour. And I am very much looking forward to the challenge.
I have a long journey ahead of me between now & then. I will need to be in the best shape I have ever been in if I am even going to have a chance of standing on the summit. I recognise and accept that whether in fact I do or not may ultimately be outside my control. I know that my preparation could be perfect & I could be the fittest I've ever been & I still may not make it to the summit, particularly if the weather gods do not cooperate. Thankfully, during my preparation for Six Foot last year, I challenged, and ultimately, redefined my notions of "success" and "failure". If I don't make it to the summit, it won't be a "failure" in my book. I will only have failed myself if I do not try or allow (unfounded) fear to hold me back.
This goal has led me to discover a sport more expensive than triathlons ;-) From ice axes, crampons, down jackets & heavy duty gore-tex jackets and pants, I've had a lot of research - not to mention shopping - to do. In the process of doing so, I've discovered what I have coined "the Aconcagua effect" - that is, the effect that the statement "I'm planning to climb Aconcagua next year and I need....[insert name of expensive equipment]" or answering "Aconcagua", when asked in a shop "Where are you off to?", has on the eyes of the salesperson to whom the statement is made (even when made in a speciality, mountaineering/gear store). I'm sure the effect is the same no matter what (big) mountain peak is named - but I haven't had an opportunity to conduct that study. Yet ;-) I've said it 4 times now & each time the effect was been the same. A slight, but perceptible, widening of the eyes. Occasionally accompanied by "wow". Whether it is from surprise, awe, jealousy, thinking to themselves "she has no idea what she's in for" or downright amusement, I have no idea. And I really don't care (another lesson learnt thanks to Six Foot). I am the only one who will know how hard it was to summit.
I am ohhh so very excited about this adventure. And nervous :-)
And just to add icing to the cake, I'll be somewhere high on the slopes of Aconcagua (fingers crossed) on my 34th birthday :-D
21...
We've just landed a massive deal at work which is going to keep me extremely busy over the next 3 months. For a start I have a weekly teleconference at 8pm on Wednesday nights that I need to be in the office for :-( I've already had to start swapping sessions around & will be spending at least one & sometimes a few school nights each week camped out at various friend's places (who live closer to the city than I) over the next couple of months. It's gunna be interesting...
Monday
PM - 60mins strength session with the PT which actually turned into about 45mins of training & 15mins of talking. I haven't seen the PT since before the Aquathon last weekend so I filled him in on both my races, how I pulled up from Sunday's race, the way forward for my training in light of a few goals I've been discussing with him & some tightness that has been creeping into my back & ITBs in recent weeks.
- 10mins bike w/u
- 10 x front squats with barbell (weight?) on a count of 4 - ie. down for a count of 4, holding for 4 & then up for 4. Let me tell you, he counts to 4 very slowly!
- 20 x single leg deadlifts + single arm upright row + shoulder press (5kg DB)
- hammy & back stretching
- alternate arms & legs whatever-it-is-called again on a 4 count
- 10 x front squats with barbell (4 count)
- 15 x single leg deadlifts with s/ball + upright row + shoulder press (5kg DB)
- plank (2mins)
- more stretching
Tuesday
AM - 20mins walk + easy 20mins run (3.05k) to stretch my legs out after Sunday's race. Took a while to get my legs moving this morning. Finished with 30min stretching.
Wednesday
AM - torture session in Tiger's House of Pain - ie. a massage.
PM - took the opportunity that the 8pm teleconference now presents to duck out of the office at about 4pm & head to Cook & Philip Park for (Tuesday's rescheduled) 1.4k swim. I felt a bit unco in the water. One of those days I guess. Thanks so much to the delightful Lulu who kindly allowed me to stay at Chez Lulu a couple of nights this week - thanks lovely !
Thursday
AM - when at home, I'm normally back from a run & stretching by 5.30am. But today instead I was able to get up at 5.30am, which felt absolutely decadent, to head down to Centennial Park with Lulu for my first 25min run (3.9k). It was such a treasure and absolute treat to be running in the daylight on a school day in beautiful Centennial Park! I could get used to it :-)
My day finished equally well with a wonderful, albeit crunchy, dinner with Lulu, Owly & Ellie (*waves*) - you girls rock :-)
Friday
PM - ok, I confess. Today was supposed to be a rest day. But I'd missed two sessions already this week thanks to work sooooo I took myself off to the gym at lunch for a 45mins weights session. Naughty I know but I got to sleep in until 6.30am this morning (woohoooo!) so I did get some extra rest :-)
- 5mins bike w/u
- lunges + 6kg with pulses - 6/8/10/12/10/8/6
- 15 x swiss ball bent-knee hip extensions (c/- R4YL)
- lunges with front foot on bosu with pulses - 6/8/10/12/10/8/6
- 15 x swiss ball bent-knee hip extensions
- 20 x oblique twisting thingys (3kg MB)
- 15 x push ups (toes)
- 15 x single arm tricep extensions (3kg DBs)
- 12 x push ups (toes)
- 8 x tricep extensions (3kg DBs)
- 20 x assisted chin ups
- 20 x alternate bicep curls (6kg DBs)
- 20 x single arm standing row (11.25k on cable machine)
- 15 x side raises (3kg DBs)
- 20 x oblique twisting thingys (5kg MB)
15mins stretching.
I had to laugh while doing this session as I thought of something Lulu & I agreed on earlier in the morning - I'm probably stronger & fitter now than I was when I did Six Foot last year :-)
Saturday
AM - after a nice big sleep-in I headed out for another 25mins run (4k - woohoo!) on a slightly cool, windy & overcast morning. My butt is sooo sore after yesterday's weight session so I thought it was going to be a real struggle but I felt really comfortable. After talking with Lulu during the week, I really concentrated on my cadence & clawback, keeping my feet turning over quickly. I certainly felt like I was moving more easily. Something else to work on.
PM - off for a swim later this afternoon.
Edit: 1.6k swim this afternoon which included lots of short, sharp efforts. Feeling the effects of not having a rest day this week now....Unfortunately no sleep-in for me tomorrow as we are leaving at 5am (OMG) to head down to Kurnell to watch R & (Coach) TigerAngel in the sprint triathlon. Man, I hope there is a coffee cart !
MTD: S 3.25k + B 10k + R 13.45k
Monday
PM - 60mins strength session with the PT which actually turned into about 45mins of training & 15mins of talking. I haven't seen the PT since before the Aquathon last weekend so I filled him in on both my races, how I pulled up from Sunday's race, the way forward for my training in light of a few goals I've been discussing with him & some tightness that has been creeping into my back & ITBs in recent weeks.
- 10mins bike w/u
- 10 x front squats with barbell (weight?) on a count of 4 - ie. down for a count of 4, holding for 4 & then up for 4. Let me tell you, he counts to 4 very slowly!
- 20 x single leg deadlifts + single arm upright row + shoulder press (5kg DB)
- hammy & back stretching
- alternate arms & legs whatever-it-is-called again on a 4 count
- 10 x front squats with barbell (4 count)
- 15 x single leg deadlifts with s/ball + upright row + shoulder press (5kg DB)
- plank (2mins)
- more stretching
Tuesday
AM - 20mins walk + easy 20mins run (3.05k) to stretch my legs out after Sunday's race. Took a while to get my legs moving this morning. Finished with 30min stretching.
Wednesday
AM - torture session in Tiger's House of Pain - ie. a massage.
PM - took the opportunity that the 8pm teleconference now presents to duck out of the office at about 4pm & head to Cook & Philip Park for (Tuesday's rescheduled) 1.4k swim. I felt a bit unco in the water. One of those days I guess. Thanks so much to the delightful Lulu who kindly allowed me to stay at Chez Lulu a couple of nights this week - thanks lovely !
Thursday
AM - when at home, I'm normally back from a run & stretching by 5.30am. But today instead I was able to get up at 5.30am, which felt absolutely decadent, to head down to Centennial Park with Lulu for my first 25min run (3.9k). It was such a treasure and absolute treat to be running in the daylight on a school day in beautiful Centennial Park! I could get used to it :-)
My day finished equally well with a wonderful, albeit crunchy, dinner with Lulu, Owly & Ellie (*waves*) - you girls rock :-)
Friday
PM - ok, I confess. Today was supposed to be a rest day. But I'd missed two sessions already this week thanks to work sooooo I took myself off to the gym at lunch for a 45mins weights session. Naughty I know but I got to sleep in until 6.30am this morning (woohoooo!) so I did get some extra rest :-)
- 5mins bike w/u
- lunges + 6kg with pulses - 6/8/10/12/10/8/6
- 15 x swiss ball bent-knee hip extensions (c/- R4YL)
- lunges with front foot on bosu with pulses - 6/8/10/12/10/8/6
- 15 x swiss ball bent-knee hip extensions
- 20 x oblique twisting thingys (3kg MB)
- 15 x push ups (toes)
- 15 x single arm tricep extensions (3kg DBs)
- 12 x push ups (toes)
- 8 x tricep extensions (3kg DBs)
- 20 x assisted chin ups
- 20 x alternate bicep curls (6kg DBs)
- 20 x single arm standing row (11.25k on cable machine)
- 15 x side raises (3kg DBs)
- 20 x oblique twisting thingys (5kg MB)
15mins stretching.
I had to laugh while doing this session as I thought of something Lulu & I agreed on earlier in the morning - I'm probably stronger & fitter now than I was when I did Six Foot last year :-)
Saturday
AM - after a nice big sleep-in I headed out for another 25mins run (4k - woohoo!) on a slightly cool, windy & overcast morning. My butt is sooo sore after yesterday's weight session so I thought it was going to be a real struggle but I felt really comfortable. After talking with Lulu during the week, I really concentrated on my cadence & clawback, keeping my feet turning over quickly. I certainly felt like I was moving more easily. Something else to work on.
PM - off for a swim later this afternoon.
Edit: 1.6k swim this afternoon which included lots of short, sharp efforts. Feeling the effects of not having a rest day this week now....Unfortunately no sleep-in for me tomorrow as we are leaving at 5am (OMG) to head down to Kurnell to watch R & (Coach) TigerAngel in the sprint triathlon. Man, I hope there is a coffee cart !
MTD: S 3.25k + B 10k + R 13.45k
Sunday, February 03, 2008
My kingdom for a surf ski...
Friday
AM - 40min spin on Betty in front of the telly.
Saturday
Rest :-)
Sunday
AM - Trishave All Women's Triathlon - 250m/10k/2.5k
At the Aquathon last weekend, I had a good swim & bad run. Today, it was reversed. Horrid swim. Good bike. Even better run.
I caught up with TA & Mouse (who were doing the sprint event) along with Gnome & NTR not long before the briefing for my race. It was wonderful to be able to spend the day with them all - and thanks so much for the cheering & sideline coaching!
The swim was easily 50m longer than the (enticer) club race I did early last month. Did I mention the swim was horrid? I have no idea why. But it was horrid. I'm not asthmatic but I can begin to imagine what those suffering asthma go through. Half way in the swim, I was treading water, my breathing producing a sound which resembled a death rattle & I was looking around for a surf ski. There were no surf skis to be seen so I just thought "suck it up princess" & tried to get on with it. I have no idea what happened. Last week's swim was more congested. Dunno. So much for last week's confidence boosting swim...
Anyhoo, needless to say that I was happy to be out of the water & onto the bike. My bike leg was good. I just focused on keeping my cadence up & managed to spend alot of time in a higher gear (at a high cadence) than I did during my last race. I also passed a few people :-)
Coming out of T2, I took off after 'high fiving' Mouse & NTR, immediately passing someone. Over the grassy knoll & by the time I was in front of the grandstand, I was thinking that my speedy start was a bad idea - as evidenced by this photo!
Having said that, it was my cardio fitness that was letting me down. My legs actually felt good - for the first time, I didn't have the dreaded dead/jelly leg sensation. And before anyone asks, yes I worked hard on the bike. Maybe the strength training is starting to pay off?
Apart from my lungs screaming at me, I enjoyed the run - and not just because I managed to pick a few more people off :-) As a back-of-the-packer and normally the 'passee' and not the 'passer', I don't often pass people so I have to admit that I enjoyed doing it today (*she blushes*). I forgot to stop my watch - again - but suspect my time was 43:xx and - notwithstanding the longer swim - a new Enticer PB :-)
Ian & Gnome quickly arrived to congratulate me. Gnome gave me a lovely compliment -he said words to the effect of 'yes, you certainly are a runner' :-) It was lovely to be reminded of that after doing so little running over the last 7 months.
I spent the rest of the morning hanging out with Gnome & NTR whilst cheering on Mouse, Coach TA & Wildthing, all of whom had great races. Congrats girls !
I was somewhat ambivalent about the race but I'm now glad I did it. Not only did I get to spend the morning with some of my favourite people, I learn something new every time I do this caper. Now if I could only work out the reason for my crap swims & I'll be motoring :-)
Results to come. I hope.
Edit: the results are in !
S: 6:16 - not too bad given it includes my asthma/panic attack
B: 24:32 - not bad given it includes both T1 & T2
R: 12:35 - assuming the course was accurate (a big assumption I know) -5.02min/k pace - OMG, no wonder that hurt. For me, that's absolutely smokin' :-)
Total: 43:23 meaning a 28 sec PB :-)
Placing:
Out of the water - 63/124. Finished - 36 / 124! Nice :-)
Photos courtesy of Gnome (c) 2008
AM - 40min spin on Betty in front of the telly.
Saturday
Rest :-)
Sunday
AM - Trishave All Women's Triathlon - 250m/10k/2.5k
At the Aquathon last weekend, I had a good swim & bad run. Today, it was reversed. Horrid swim. Good bike. Even better run.
I caught up with TA & Mouse (who were doing the sprint event) along with Gnome & NTR not long before the briefing for my race. It was wonderful to be able to spend the day with them all - and thanks so much for the cheering & sideline coaching!
The swim was easily 50m longer than the (enticer) club race I did early last month. Did I mention the swim was horrid? I have no idea why. But it was horrid. I'm not asthmatic but I can begin to imagine what those suffering asthma go through. Half way in the swim, I was treading water, my breathing producing a sound which resembled a death rattle & I was looking around for a surf ski. There were no surf skis to be seen so I just thought "suck it up princess" & tried to get on with it. I have no idea what happened. Last week's swim was more congested. Dunno. So much for last week's confidence boosting swim...
Anyhoo, needless to say that I was happy to be out of the water & onto the bike. My bike leg was good. I just focused on keeping my cadence up & managed to spend alot of time in a higher gear (at a high cadence) than I did during my last race. I also passed a few people :-)
Coming out of T2, I took off after 'high fiving' Mouse & NTR, immediately passing someone. Over the grassy knoll & by the time I was in front of the grandstand, I was thinking that my speedy start was a bad idea - as evidenced by this photo!
Having said that, it was my cardio fitness that was letting me down. My legs actually felt good - for the first time, I didn't have the dreaded dead/jelly leg sensation. And before anyone asks, yes I worked hard on the bike. Maybe the strength training is starting to pay off?
Apart from my lungs screaming at me, I enjoyed the run - and not just because I managed to pick a few more people off :-) As a back-of-the-packer and normally the 'passee' and not the 'passer', I don't often pass people so I have to admit that I enjoyed doing it today (*she blushes*). I forgot to stop my watch - again - but suspect my time was 43:xx and - notwithstanding the longer swim - a new Enticer PB :-)
Ian & Gnome quickly arrived to congratulate me. Gnome gave me a lovely compliment -he said words to the effect of 'yes, you certainly are a runner' :-) It was lovely to be reminded of that after doing so little running over the last 7 months.
I spent the rest of the morning hanging out with Gnome & NTR whilst cheering on Mouse, Coach TA & Wildthing, all of whom had great races. Congrats girls !
I was somewhat ambivalent about the race but I'm now glad I did it. Not only did I get to spend the morning with some of my favourite people, I learn something new every time I do this caper. Now if I could only work out the reason for my crap swims & I'll be motoring :-)
Results to come. I hope.
Edit: the results are in !
S: 6:16 - not too bad given it includes my asthma/panic attack
B: 24:32 - not bad given it includes both T1 & T2
R: 12:35 - assuming the course was accurate (a big assumption I know) -5.02min/k pace - OMG, no wonder that hurt. For me, that's absolutely smokin' :-)
Total: 43:23 meaning a 28 sec PB :-)
Placing:
Out of the water - 63/124. Finished - 36 / 124! Nice :-)
Photos courtesy of Gnome (c) 2008
Subscribe to:
Posts (Atom)