Making progress - I think...

Man, this week has absolutely flown by.

Monday
Rest

Tuesday
AM - 60mins hill reps - 6.66k
My 10k pack (amazing how light it feels now!) & I headed for a couple of hills near home at 4.30am this morning for lots of hills reps. Walked to the start and then did a 'ladder' set of reps (i.e. going slightly further up the hill with each rep) walking strongly up the steeper of the two hills with my pack. Once I'd done a complete 'set', I walked around the corner, dropped the pack on the footpath & did a 'ladder' set running up the second (slightly less steep) hill. Then it was back to the steep hill for another ladder set walking with the pack & then back to the running hill for final set before walking home. Tough session !
PM - much needed massage.

Wednesday
AM - 45mins bike session
Included 2 x 10mins @ 70-75% MHR, big chain ring & high cadence. Had great difficulty keeping my HR low & cadence high in that gearing.

Thursday
AM - easy 30mins run - 4.15k - av. 7:15m/k - av. 140 BPM
Easy & quite a confidence booster actually. Saw signs that the great HR experiment may finally be paying some dividends... (touch wood !)

AM - 60mins strength session with PT
A really tough session - by far the hardest I've done with him since we decided to ease it back & just focus on my problem areas a couple of months ago. Could quite easily have curled up under the desk & gone to sleep afterwards. Shame my client's wouldn't let me :-(

Rest day tomorrow before a 4 hour hike (with 18kg pack) on Saturday then the Canada Run 4 Cancer 10k fun run which I plan to do at LSD pace - and pancakes - in Canberra on Sunday morning. Unfortunately I won't be in Canberra long enough this weekend to catch up with my fellow bloggers :-( (*waves*)

MTD:
Bike - 56.97k
Run - 11.16k

Walk - 5.41k

Hike - 41.95k (with pack)

Recovering - with a 14kg pack

I pulled up really well after K2Caves; no DOMS; no niggles; no tightness - I've just been tired & hungry all week. Tiger commented during my massage on Tuesday that over the last two weeks, I have not been as tight as I normally am; gawd knows how after all that pack carrying last weekend. Anyhoo, whatever I am doing, it seems to be agreeing with me (touch wood!).

This week has been a recovery week so I have had a few extra rest days & a bit more (much needed) sleep than normal -

Tuesday & Wednesday
Rest

Thursday
AM - 60min PT strength session which was kinda easy/kinda hard. After being sick, then tapering & recovering from K2Caves, I think my PT is looking forward to torturing me again next week.

Friday
Rest

Saturday
AM - easy 49mins plain old, garden-variety, sans-pack easy walk - 5.41k

Sunday
AM - easy 1:50 hike w/14kg pack - 9.52k

R joined me for my hike today so I decided to introduce him to the national park at Glenbrook. He now understands why I've never ridden my MTB down or up from the causeway. Of course he said that he will one day ride his tri bike up it. Looking forward to seeing that!

Relatively easy loop today from the car - Mt Portal (via tunnel view lookout) - Euroka - Ironbarks & back to the car. Amazing to think that I carry a 14kg pack now on recovery weeks!



Followed by a great lunch at a cafe in Glenbrook including Lindt Chocolate mudcake. Nice :-)

Looking forward to getting back into the training next week.

MTD: Bike - 56.97k + Run - 7.01k + Hike - 35.29k* + Walk - 5.41k
* with >14kg pack

K2Caves

Wow. What an incredible weekend!

Last Thursday night, the decision was made not to do K2K for safety reasons as we couldn't be sure of the heights of Coxs River. So Plan B was to do an overnight out & back to Dexs Creek (via Mt Cloudmaker) with Monday spent roaming the trails around Kanangra. After meeting some
other bushwalkers on Friday night we decided to go with Plan C; an overnight out & back to 100 Man Cave which is south east of Mt Cloudmaker and, interestingly, doesn't appear on the topo. Plan D emerged on Sunday morning when we decided to spend an extra night at the cave & return to Kanangra on Monday. I was told to "expect the unexpected" and my weekend certainly turned out that way.

I can't begin to describe my incredible weekend in a concise manner - so I will simply say that I was really pleased with my ability to carry an 18kg pack for two days bush bashing & rock hopping at a fast pace over rugged terrain particularly given that I only picked up the pack about 2 months ago...






...I've slept in caves (for the first time!) with fantastic names like Dance Floor Cave and 100 Man Cave (which, of course, we decided needed to change)...


(bad photo - it was dark - but you can just see my pack - and sleeping bag - in the foreground)

....eaten Baci Kisses & had morning tea from the top of Mt Berry....





.....crossed (amongst others) the rather appropriately-named & calf-burning "Mt High & Mighty" and the wonderfully named (false) peaks of Rip, Rack, Roar and Rumble; visited the incredible 1000 Man Cave which just blew me away (unfortunately it was overcast & the photos
don't do it justice)...





...made some decisions about the future of my "athletic pursuits", spent the weekend with a group of incredibly fit, strong, generous & kind hearted women, finished the weekend with a drink & fantastic Indian dinner with the girls in Katoomba on Monday night, and pulled up incredibly well with no DOMS.





Happy happy days.

On the way to K2K

IMHO JD, that's the only way to live.

Gronk - my last one was pretty full so I have had to get a new one!

Ellie - I'm going to start a separate blog for my trip. I'm not sure my family & non-running friends will really understand my encounters with the Hash House Harriers ;-)

Scott - I don't watch any sitcoms, let alone a whole season of them ;-)

Gosh, I've been planning the trip for a year and it only now seems real. The trip itself is organised but I am running around like a madwomen at the moment trying to organise all the supplementary stuff - the gear requirements in particular are pretty amazing (and expensive!).

Anyway back to the training -

Monday
Much needed rest day; I was very tired, sore & run down after the weekend.

Tuesday
AM - 50min run including 2 x 10min tempo (about 6:30m/k) pace with 3mins SR - 7.01k - av. 7:00m/k - av. 149BPM.

6:30m/k was roughly the pace at which I was running before I started my great HR experiment so my tempo efforts actually felt reasonably comfortable (well, except for when I was going up hill) - in hindsight, I probably should have done them around 6m/k pace. Next time. Otherwise it felt good - and I somehow to manage to avoid the rain.

PM - much needed massage.

Wednesday
AM - easy 45mins spin watching this week's episode of Everest - Beyond the Limits 2 :-)

I had a PT session on the plan for today but cancelled it earlier in the week. I've been feeling tired & run down this week so took some extra time to try & rest & recharge the batteries before K2K this weekend. Carb load started today. I've bought the topos for the 'track' only to discover that there is actually no track from Mt Cloudmaker until after the Coxs River crossing so it looks like a bit - or a lot - of bush bashing will be the order of day 2. Kewl:-) I'm pretty nervous about whether I'm fit / strong enough - 18kg is alot of weight to carry over difficult terrain for 3 days - but I've surprised myself enough times to know that I am generally fitter & stronger than I think I am. I am however trying to avoid thinking about how "interesting" it's going to be with all the rain recently, just how high the Cox River might be - not to mention climbing up Tarros Ladder with my pack! Yes, I know I know - HTFU ;-)

Off to finish packing & to get some sleep. Wish me luck !

MTD: Bike - 56.97k* + Run - 7.01k
* long rides only

Leavin' on a jet plane....

Now that the powers-that-be are fully informed, I finally get to tell my super duper exciting news.

In the first week in September, I get on a plane.

What's so exciting about that I hear you ask?

Well, I don't return to the country for 4 - count 'em; one, two, three, four - months :-D

For starters I head off for a 4 week trek in the Ladakh region in northern India which is kinda, sorta, up near Kashmir & Tibet. The Ladakh region is known as "Little Tibet" due to the influence of the massive numbers of Tibetans who have migrated over the years (centuries). Really excited about my first visit to the eastern Himalayas.

Then I head back to my beloved Nepal for a month, this time to climb Mera Peak and Island Peak, both of which are over 6000m - my first two Himalayan summits!

In early November, I leave Nepal and head to Cairo (what a contrast!) where I am catching up with my folks for a 3 week tour of Egypt & Jordan. My mum chose this trip & let's just say, her requisite level of comfort when travelling is somewhat higher than mine. The 4-5 star hotels will be a nice change after spending 8 weeks in a tent :-)

In Jordan, I leave my folks & head for Tanzania. After a few days lounging by a hotel pool, I head for the island of Zanzibar which has an incredible history as both a trading port for goods & slaves. Then its back to the mainland to climb Mt Meru - the second highest mountain in Tanzania - and then Mt Kilimanjaro - my first of the seven ;-)

After a day or two of rest, I head out for a short safari before flying to Canada to spend Christmas & New Years with my brother & his g/f. Very excited about seeing my brother again. I have also placed an order for snow so that I can experience my first white Christmas :-)

Then in early January, I come home - only for 3 weeks to recharge the batteries, see my family and family-to-be, get some of mum's cooking into me & do some training before heading in late January to Argentina and Aconcagua.

And then finally at the end of February I head for home & to get ready to go back to work in early March - and of course finalise plans for our wedding in the Cook Islands & honeymoon in the Philippines in November :-)

So in total, I'm o/s for just over 5 months :-) This trip has been in the pipeline since the day I stepped onto a plane in Kathmandu to leave Nepal in May last year. Thankfully my folks, wonderful fiance & family-to-be have been incredibly supportive of my plans. Writing this post makes it finally seem real if that makes sense. While I will be sad to leave my loved ones, to say I am oh so excited doesn't quite cut it.

13 weeks, 4 days to go :-)

Month end

LOL. You guys crack me up. If you think that I would classify being pregnant as exciting news, then you really don't know me v. well !!

Jan: S - 8.65k + B - 71.32k + R - 26.6k
Feb: S - 10.9k + B - 114k + R - 49.2k
Mar: S - 8.75k + B - 101.88k + R - 68.19k
Apr: S - nada + B - 1.3k + R - 50.1k + H - 45.4k with >10kg
May: S - nada + B - no outdoor rides + R - 25.75k + H - 28.83k with >14kg

With 15 days lost to illness, it was a pretty crap month for training. Still, I haven't been injured in about 9 months now (touch wood!) so I can't complain too much!

O.M.G

What a weekend. I am one tired & sore gal today.

Saturday I had a 3.5hr hike - with 18kg - on the cards. Can I just say that 18kg is really fn heavy? R decided to keep me company so we headed for the spectacular Blue Gum Forest in the Gross Valley. Starting from Perry's Lookdown (not lookout) we stepped our way down the side of the escarpment to the valley floor below. O.M.G. Absolutely spectacular but bloody hard work.




Half way down the escarpment my legs were already wobbly. After an hour we were close to the valley floor & turned around to head back up, significantly overestimating how long it would take us to get back up to the top. We were back at the car at the 2:25 mark so we decided to make up the extra time by doing another 20mins out & back down the escarpment again. What a decision! The first time up the escarpment, I was moving well & telling R that I was having one of those days when you realise you are fitter than you thought you were. The second time up the escarpment, I wasn't saying anything. I just crawled, starting to question my fitness & strength & wondering how on earth I'm going to carry 18kg for 3 days next weekend. Very slowly is the only answer I can come up with to that question.


Finished with 4.07k in 3:10:




Afterwards we headed into Blackheath for a fantastic lunch & coffee. Then on the way home we stopped in so I could show R my spiritual home, the Six Foot Track :-) We walked down the technical section & started walking - slowly - down the stairs. Ouch. I'd never actually taken in the amazing view from the lookout which was a nice change. Looking forward to getting out on the track on 12 foot day :-)


Then today we meet up at Prestons with some of the guys from Transitions for a group ride along the M7. There is no way I would have done my scheduled session of 2 hours had it not been for committing to this. Yesterdays session left me with a bit of DOMS and lot of fatigue. Still, it was nice to roll along chatting to various people - so much so that I ended up doing 56.94k in 2:38. Slow but there was no way I could have gone any faster.



Finished with a quick coffee & chat at Maccas before heading home for some food and nana nap :-)

MTD: B - 56.97k

False start...

Well last Thursday's session proved to be a bit of false start. I woke on Friday feeling worse for wear so decided to take a few more days rest. I finally got back into the training on Tuesday; not particularly happy about missing almost 2 weeks training due to illness but that's life. At least it wasn't due to injury I suppose!

Tuesday
AM - easy 30mins run - 4.02k - 7:26m/k - av. 140BPM
Cold morning but was rewarded with the sight of an incredible lightening show off to the east.

Had 50mins including a couple of efforts on the schedule but decided an easy 30mins was a much better way to ease back into the training. The pace was bloody slow but at least I'm moving again.

Wednesday
AM - easy 45mins spin
On the trainer watching the new series of Everest - Beyond the Limit :-)

Thursday
AM - easy 40mins run - 5.39k - 7:25m/k - av. 142BPM
Another morning; another lightening show! Not much to report. I managed to run / plod / shuffle up a hill or two without spiking my HR and having to walk which was a first so it was a bit more steady than previous runs. Still, very slow. Stoopid HR training.

PM - 60mins strength session with PT.
As I'm not back to 100%, my PT took pity on me again so it was another easy-ish session this week (with light weights/longer rests ) -
- 5mins bike w/u
- 3 sets of 20 x front squats (w/dumbbell)
- 2 sets of 15 x single leg dead lifts
- 2 sets of 20 x bent over row (20kg)
- core

It's nice to be moving again but I am really looking forward to getting back into my full training loads again. I'm still not 100% but getting there. Only 8 days now to K2K - holy cr*p!

Stay tuned for super duper exciting news in the next few days.... :-D

MTD: H - 24.76k* + R - 25.75k
* plus lots of stairs

Finally, she moves :-)

It's a good thing that I had just started on a rather voluminous (and, as it turns out, great) book just before I got sick. So much time spent sitting on my butt over the last 8 days means that I've almost finished it :-)

Yesterday I got the ok from Coach TA to start moving again provided that my cough doesn't worsen. I'm still not 100% but getting there.

So I headed back into the gym today for an easy 60mins strength session with the PT. He took it easy on me; light weights - lots of breaks between sets etc:
- 5mins bike w/u
- lunge + single arm row on cable machine w/front foot on disk
- squats on upturned bosu
- squat + row on upturned bosu
- lunge + bicep curl w/ front foot on upturned bosu
- squat + row on upturned bosu
- full pushups on upturned bosu
- core + stretching

And other stuff I can't recall right now. Another rest day tomorrow before a short run & shortish hike (fingers crossed!) on the weekend.

Good news

1. I don't have pneumonia.

2. I got lots of reading done over the weekend.

2. I'm doing this course in August which should be fun :-)

Not. Happy. J(e)n.

Headed down to the doc this morning to get a medical certificate. I don't think I've ever taken two days off work in a row. His verdict is bronchitis. He actually joked that I'd either be better by Monday or I'll have pneumonia. I didn't think it was particularly funny.

I was supposed to a 60k overnight hike with WWoT this weekend. Three weeks out from K2K the timing was perfect. Instead, I'm under instructions from Coach TA to have total rest at least a full week. The sensible - and right - option I know, but that doesn't make it any easier to accept or any less frustrating right now...

Just when I thought it was safe....

..to begin to think that I could get through a whole two weeks doing every single session, when planned, on the program (which I haven't achieved in the last 6 months), I started coming down yesterday with a chest cold. Clearly I don't have - and am yet to develop - the immunity that most parents or those who spend lots of time with kids seem to develop over the years....Grrrr.

Monday
Rest day :-)

Tuesday
AM - 51mins walk w/16kg pack (incl 4 x Penrith station stairs) - 4.65k - av. 129BPM
Had to improvise this session. I was supposed to walk to the station but (a) they are too far from home and (b) I would have to pass through a commercial/industrial which is not well lit. So instead I drove to the station, did a small loop through the centre of Penrith, did my stair repeats & walked back to the car via the loop again. I find it amazing that 16kg now feels reasonably comfortable; it wasn't that long ago that 10kg felt heavy :-)
PM - massage

Wednesday
AM - 41min bike session incl. 5 x 4min efforts @ 85-90%
Ouchy. Worked up a very healthy "glow" ;-)

No run or PT session today - although I will probably do some glute / core work a bit later. So today & tomorrow are rest days before a big - or should that be long - weekend....

Most people I know think that I'm crazy.....

I had two people say to me at work on Friday that they don't envy the training I do. Afterwards I found my eyes drifting to the photo on the wall of my office. It is the same one as on my blog over ====>> The photo of me standing on Gokyo Ri at 5,357m admiring Everest. Their remarks strike me as sad. Not because my training doesn't sound crazy - even I think it is a bit crazy sometimes. But because the "crazy" training that we "athletes" do, no doubt, has opened the door to many wonderful experiences that others never have the opportunity to experience. Their choice - and their loss - I suppose.

Speaking of somewhat crazy ;-) over the June long weekend I am doing a 3 day full pack hike (ie. carrying 18kg) from Kanangra to Katoomba in the Blue Mountains with WWoT . It is something in the order of 43k-50k through a very remote, hilly & tough - not to mention bloody cold - part of the Blue Mountains. I've been able to pick the brains of a trail guru or two about the course which has been v. helpful. Perhaps unsurprising a fat ass run was held along the course many moons ago. An 8k section of it took one of CRs ultra legends 2:25 to cover. Gawd knows how long it will take my pack & I but I'm looking forward to finding out :-)

Now in order to do the hike I needed to do a fitness assessment with WWoT at 5.30am on Saturday morning at Manly (*gulp*) so my alarm went off at 3.30am (crazy). The assessment was basically 60mins of intervals on Raglan Street with my 16kg pack followed by 40mins rock hopping with our packs (7.41k - av.144bpm). The session finished with core work & stretching. It was a great session; I really enjoyed it. The hill reps were hard work but I felt strong throughout. It's always wonderful to find out that you are fitter (& stronger) than you thought you were. The group of girls were fantastic; v. strong, generous, welcoming & enthusiastic. Several of them have also climbed Aconcagua so I have plenty of brains to pick over the coming months. After the session, it was off to a cafe for breakfast & chat with most of the group before heading home. Needless to say, I later decided that a nana nap is an essential part of my recovery :-)

Today - Mothers Day - saw me compete in my first Mothers Day Classic at Parramatta Park. I wasn't too sure how tough Saturday's session was going to be so I elected to do the 4k as an easy recovery run. Good decision it was.



Brother Mango & another member of the extended Mango clan also did this event. However it wouldn't be accurate to say that I did the race "with them" as they both left me - and R who decided to run it with me - in their dust :-)

R did the 8k early. As the 4k wasn't until 2 hours after the 8k, I have to admit that the Mini Mango, my folks & I chose to miss his race in lieu of a bit more sleep (*she blushes*). The 4k was ok - I wanted to walk by the 700m mark but slowly warmed up & 100m before the finish line I took off, leaving R to eat my dust. Finished in 25:33 according to Elektra. It's ok mahal, you can't be the fastest family member all the time ;-P


Yes, this man is my husband-to-be. No, I have no idea what he is doing ;-)


Practising our Chariots of Fire slow-mo running style. Needs work I know.

We finished the morning with perfect recovery food - bacon & egg rolls :-) -



in the park before heading home - for another nana nap :-) For someone who used to think that nana naps were a waste of perfectly good daylight and/or reading time, I'm certainly getting the hang of it :-)

MTD: H - 20.11k* + R - 16.34k
* plus 40min stairs

18...

I see that the Olympic torch apparently made it to the summit of Everest today. What a farce.

Anyhoo, on with the show, this is it :-)

Tuesday
AM - 40mins stairs with 15kg pack.
4.30am this morning found me walking up / down / up / down (repeated about 30 times) the stairs at Penrith railway station with my 15kg pack. It is only a relatively short set of stairs with two flights but the best I could do on short notice. A few stares from those passing by but I'm getting used to being a freak show with my pack & walking poles. Both piriformis (should that be piriformii?) are a bit tight so I need to get back into the glute med exercises. Otherwise my legs were fine - certainly no jelly-leg sensation - so the training is certainly paying off.
PM - massage

Wednesday
AM - easy 30min spin while watching the dvd of IMOZ 2008 :-)

Thursday
AM - easy 30min run - 4.26k - av. 7:17m/k - av141BPM
I know it is only early days in the great HM experiment but my av. pace seems to vary in each session I do. Maybe its just due to varying degrees of fatigue; dunno really. So frustrating but I am trying to temper it with the thought that being able to run, say, 6min/k - let alone faster! - at the same effort level will be so cool :-)

PM - 60mins PT session.
A "easy" session this week for a couple of reasons, not least that I need fresh legs for the weekend. So we settled on a rehab-type session to target those areas that I still - and probably always will - need to work on (TVAs, glute med, VMOs etc) all with slow & steady movements with perfect form:

- 5mins bike w/u

- dead lifts: 20 x 20kg / 20 x 30kg

- 2 x supersets of:
(a) 30kg x 20 dead lifts; and
(b) 20 single leg step ups.

- dead lifts: 20 x 30kg

- 20 x step ups + plunk jump thingy (she says having forgotten the name)

- front squats: 20 x 7kg DB

- 2 x supersets:
(a) 10 x single leg dead lift (8 kg KB)
(b) 3 x 10sec VMO activation exercise

- front squats: 20 x 7kg DB

- double leg extensions x 10

- stretching.

Felt refreshing easy after some recent sessions with him :-)

Rest day tomorrow :-)

MTD: H - 12.7k* + R - 12.34k
* plus 40mins stairs

I coulda been a contender....

I've updated this post as the race results for the enticer I did in March have finally been released. In very exciting news, I finished 2nd in my age group :-) Woohoo! Mind you, there were only a few in my age group but still it's the first time I have ever got an AG place in my adult sporting career :-D

R & I spent the weekend at beautiful Anna Bay near Nelson Bay for the Tri Club Champs which were head on Saturday afternoon. Thanks to Mouse & NTR for their hospitality; it was a fun & laughter filled weekend!

On Saturday morning, as R, Mouse & NTR left to ride to the start at One Mile Beach, I headed out on my 60mins long run around Anna Bay, then up the hill at Boat Harbour & finally down to the start at One Mile Beach.

I always thought that injuries were the best teacher of patience. I now know that is not the case; HR training is. I find it sooooo frustrating. I seem to be getting slower with each run. Despite the incredibly sluggish pace, my HR seemed a bit higher than normal - perhaps I was a bit tired. I had to stop & walk sooo many times - that is at least until I got to where the race competitors were parking their cars, assembling their bikes etc when pride prevented me from stopping to walk :-) Anyhoo apart from the incredible scenery, this run was pretty crap. Finished with 60mins - 8.08k - av. 7:27m/k (WTF) - av. 144BPM

Spectating at this race was fun. The atmosphere on the sidelines was good; a bit louder than a normal race where most people only support 'their' competitor. Congrats to R, Mouse & NTR who each had a great race. It looked like a really enjoyable course; I'm looking forward to doing it myself - one day :-) After the race, the obligatory post-race chat & admiring Miners' signed wheel, we walked the 3.3k back to the house at Anna Beach - which exercise should have taken care of the sausage sandwich & chocolate muffin I had while watching the race ;-)

Sunday morning R kindly joined me for my 3 hour & 14kg pack hike along Stockton Beach.

Given the absence of sufficient trails around the area, I decided to head to the beach which is a perfect surface to replicate what it is like to walk on snow. In total we did 2:55, about 2:30 of which was spent on a mixture of firm & soft sand near the waters edge on Stockton Beach. Thankfully R's company kept my mind off my legs; it was hard work. It looks like I've worked out my nutritional requirements. I took in 1 x Be Natural honey nut trail mix bar (yum!) and a GU & felt good the whole time. Ultimately we covered 12.7k (av 115BPM) and finished the morning breakfast at Birubi Beach overlooking Stockton Beach with Mouse & NTR. Nice :-)



My legs feel good today - a bit tired but no soreness which is very surprising. Rest day today :-)

MTD: H - 12.7k* + R - 8.08k

Why oh why

Bro, I was thinking the same thing on Sunday. I am planning to get stuck into my triathlon training when I get back from Argentina next year, with the goal of doing an IM in a couple of years. But on Sunday I was thinking why on earth would I want to do an IM and do all my training on roads when I can play in places like that :-)

One thing I do need to do is sit down & work out my nutritional requirements for my long hikes. I feel like I need to take in much more than I've ever done on a long trail run or ride. According to one calculator I found, last Sunday's long hike burnt something in the order of 915-975 calories. I took in 1/2 - 3/4 of a PowerBar double latte gel which made me gag it was so disgusted + 1/2 x protein bar when I got back to the car. Not nearly enough I suspect...

Monday
Rest day. Calves are a bit tight after Sunday's fun.

Tuesday
AM - 50min run incl. 3 x 2min pickups - 7.27k. 6:53m/k. Av. 145BPM
Stepped out the door at 4.25am on the coldest morning yet by far. But I was rewarded by a very clear, still sky; the stars were so clear & bright. Bewdiful :-)

I really enjoyed this session. Easy 22min run keeping my HR under 147, pickups with 1min recovery & run home again trying to keep HR under 147. Nice.

Wednesday
AM - easy 45mins spin on the trainer - av.BPM 120
Tired today. Had a work function last night so didn't get home until 9.30pm, eat dinner until 10pm or crawl into bed until 11pm. Probably should have skipped this session in lieu of extra sleep.

Thursday
Skipped my 30mins run after another 11pm bedtime.

AM - 60mins strength session with PT -
- 5mins ride w/u
- dead lifts: 20kg x 20 reps / 30kg x 15 / 40kg x 10 / 50kg x 8 / 60kg x 8 / 60kg x 8
- front squats: 20kg x 20 reps / 30kg x 12 / 30kg x 12
- bent over row: 20kg x 20 reps / 30kg x 12 / 30kg x 12
- stretching

Wanted to crawl up under my desk & have a nap after this session.

I really can't believe it's May already. April brought a massive change to my training program. Running & triathlons as the focus went out the window & in came the sole focus of getting me as fit & strong as possible to climb big hills with big packs.

Jan: S - 8.65k + B - 71.32k + R - 26.6k
Feb: S - 10.9k + B - 114k + R - 49.2k
Mar: S - 8.75k + B - 101.88k + R - 68.19k
Apr: S - 0k + B - 1.3k + R - 50.1k + H - 45.4k with >10kg

It's been another great month of training. The change to the training has brought a few tight spots, principally in my glutes & calves but I've got no niggles & I'm feeling strong - albeit a wee bit tired this week.

Rest day tomorrow before heading up to One Mile Beach after work for the Club Champs race on Saturday. Mouse & NTR have kindly offered us accommodation for the weekend (thanks guys!). Looking forward to a fun and (for me) a training & cheering packed weekend.

A few of my favourite things

A recovery week & long weekend; a nice combination given that we've been away the last 3 weekends in a row & are away again next weekend.

Monday
Rest day :-)

Tuesday
AM - 50mins pack walk (4.71k) including 3 x hill reps.
Reduced the pack weight down to 10kg this week; its amazing how light 10kg feels after what I've done over the last few weeks.
PM - massage

Wednesday
AM - 41mins bike session on the trainer while watching Rocky Balboa including 2 x 10min AT efforts. Good session. Felt really strong.

Thursday
AM - Easy 30mins run: 4.25k, av. 7:05/k; av. 139BPM
Had company for once which was a very nice change ;-)

After reading Hamburglar's story, I was inspired to dust off my HR monitor & dig out the well known article by Mark Allen on HR training. I've read the article numerous times but never got around to applying its principles. In fact, I've never used my HR monitor while running. The only time I use it - and not particularly effectively - is when riding on the trainer.

I had an easy 30mins run on the plan so thought I would take the opportunity to keep my HR below 147. And no, I haven't done a max HR test; just based it on the generally accepted yet flawed Maffetone calculation. There are few flat places near my house so I had to walk most of the hills to keep my HR down. It will be interesting to see how the experiment goes...

AM - 60mins strength session with PT:
- 10min bike warm up
- front squats: 12 reps @ 20kg / 20kg / 30kg / 30kg
- dead lifts: 15 reps @ 30 kg / 40kg / 60kg
- leg press: 8 reps @ 80kgs / 60kgs
- core (20 x double leg extensions/plank/20 x crunches on swiss ball)
Holy. Moly.

Friday
Rest day :-)

Saturday
AM - easy 45mins run: 6.45k; av. 6:69m/k; 144BPM
My legs wanted to go too fast today; I had to stop & walk (if only for 10-20sec) soooo many times as my HR inched over 150. Still I can almost recognise when it does from a slight but perceptible change in my breathing. My legs are certainly feeling fresher after both runs. We'll see...

Sunday
AM - 2:11 hike (10kg pack) around the Grand Canyon
It was supposed to be 90mins & this perhaps was not the best route for a recovery week - 5.3k took me 2:11 !! - but it was worth it.

Words can't describe how beautiful & incredible the canyon is. This hike had lots of favourite things: lots of ups & downs...



...kangaroos - rainforest - walking through a (dark) tunnel craved into the rock & behind a waterfall....



...mud - rock hopping across creeks & spectacular views...





Of course I couldn't help but take a silly self-potrait at Evans Lookout -



You were right 2P ;-)

MTD*: HWP - 45.4k* + B - 19.3k* + R - 42.83k

*Hiking with pack >10kg; bike total is long rides only

On a clear day you can see forever

A short & sweet update (unlike last week). A crap week at work meant late nights, early mornings, minimal food, minimal sleep & even less training. I've missed three sessions this week; all I've done is -

- 45mins run (7.03k) on Tuesday morning including 5 x 1min pickups with 1min easy recovery. Had to walk the recoveries so clearly I ran them too fast. Given that I haven't done any speed work in about 3 years, that's hardly surprising I suppose.

- easy 40mins spin on Wednesday morning - probably should have skipped this session after getting home from work late but didn't.

- 2.5 hour hike with 12kg pack from Kiama to Saddleback Mountain & return on Saturday morning (11.6k). This was a beautiful hike & well worth the (bloody hard) effort. The view was outstanding; from the Illawarra escarpment to the north, Seven Mile Beach to the south, surrounded by lush green rolling hills, the colours of which changed constantly due to the cloud coverage & stormy skies out to sea. Have to admit that at times I was thinking to myself that I couldn't imagine carrying up to 30kg...one kg at a time I guess.



Spent the afternoon at my niece-to-be's first birthday party (*waves*). I ended up having a nana nap after the birthday cake was cut. Must have been tired as I managed to sleep despite the noise being generated by about 15 kids under the age of 10.

I could have done with another nana nap today but spent the afternoon in the office (which really sucks when it's a 3 hour return trip from home to the office). A much needed recovery week is ahead; I'm feeling really tired & run down at the moment. Hopefully I can get through the week without getting sick & then recharge my batteries on the long weekend...

MTD: HWP - 35.39k* + B - 19.3k* + R - 32.13k

Hiking with pack >10kg; bike total is long rides only

Let's resume our usual telecast

Very long post. My apologies. What a week it's been!

Monday
Rest day. Unplanned but hey, why run when you can drink coffee & discuss your fiance's sensational IM debut :-)

Tuesday
AM - 51min run/beach walk (6.76k) in Port Mac.

Decided to launch my IM 20xx campaign with what turned out to be a trail run & beach walk! I really enjoyed this "run"; I started running south from our resort at Flynns Beach along Pacific Drive, taking a few small detours including a short trail near Nobby's Hill. Somewhere around here it started raining heavily & stayed that way for the rest of my outing. On Lighthouse Rd, I found a trail & off I went running in the direction of Miners Beach. My calves were feeling a bit tight by this stage - too much hill running I think since my arrival in Port Mac - so I walked the length of the beach. The view was stunning; fortunately it was too cold & rainy for any nudists to venture out. The ocean was rough; the white water contrasted beautifully against the rest of the ocean & the sky, both of which were dark. Bewdiful.

Back onto a trail at the northern end of the beach which I quickly worked out was the infamous Minersrun! After the trail, it was time to walk again, this time the length of Shelly Beach. Up some stairs, a bit more trail running & I found myself back at the carpark at Nobby's Hill for the short run home.

The excitement (!) didn't end when I got there. After I stopped & stretched, I was walking back along the footpath in the resort to our room & "did a CJ". The surface was very slippery due to the rain & down I came, landing heavily on my left hip, ITB & glute. Nice.

Wednesday
AM: 60min strength session with PT.

My first PT session with the change of focus towards increased strength rather than endurance as per my training regime over the last few months. So I'm using weights that result in failure around 10 reps (rather than 20) & longer rests between each set. My left shoulder was very funky - I think I jammed it during my fall on Tuesday morning - so we just worked around it & stuck to movements that caused no discomfort:

* multiple sets (4-5, I lost count) of bent-over rows (10 reps each) from 22.5kg to 40kg
* 3 sets (x10 reps) of lat pulldowns @ 41kg
* 3 sets (x10 reps) of leg press;- 1 set @ 55kg; 2 sets @ 110kg!!

Stretching & I was ready for a nap. Shame I had to go back to work. Oh well, at least the boredom was broken up by having a mid-morning coffee with a spunky Ironman I know ;-)

Thursday
AM - very easy & ugly 25mins run (4.03k)

Just wanted to get the blood flowing through my very sore body. My PT warned me I'd be very sore; he wasn't joking!
PM - massage

Friday
Rest :-)

Saturday
AM - 1:55 hike with 11kg pack (8.29k) - including my first summit; Mt Majura, LOL!

R & I headed to Canberra on Friday night so my pack & I took the opportunity to climb Mt Majura. After a long & slow slog up hill, I was rewarded with a stunning view of much of the Canberra district on a clear, still morning. On my way back to the car I took the long way around the horse paddocks, along some of the equestrian trails that the Bush Capital marathon is run along. Nice.

Sunday
R & I skipped the CR dinner in preference to a cook-up at R's sister's place - dark, sticky stew (Jamie O recipe) followed by home made (made by R in fact) sticky date pudding. Couple of bottles of wine and it was tough to drag myself out of bed to get to the race start. We were however rewarded by the sight of a beautiful double-rainbow over Black Mountain (our second double-rainbow sighting in 2 weeks).

After the start, TA & I set out for a run together. Thankfully we've previously arranged it as the idea of wrapping my cold hands around a coffee was honestly much more tempting. We ran parts of the course back in the opposite direction of the runners so we saw - and cheered - on the runners for much of our run. Finished with 64mins & 9.84k; my longest run in 10 months! Thanks TA

MTD: H: 23.79k* + B - 19.3 + R - 25.1k

*hiking with pack > 10kg

Ironman Australia 2008

I struggle to find the right words to describe my day. I don't think I can.

I have never felt more anxious, nervous or excited when cheering.

I have never felt more joy, nor more proud or emo for that matter, when cheering than at the precise moment that R emerged from the dark of night into the 'bright lights' of the finishing shute with 5mins to spare to achieve his goal of a sub-12 finish.

I've tried to write a post about my day several times but can't. Words, for once, fail me.


T1 in the pouring rain at 5.15am


Our reward for the rain; a double rainbow




Sunrise


And they are off!


As Nemo would say, "just keep swimming"...


A very happy Mango back in T1


What a spunk!
(C) Nealo


Mini Mango practising her cheerleading skills




Mini Mango in her "Team Mango" t-shirt with her mango ice cream!

Post race celebrations -


With Brother Mango


And most of the team..

Stop press: official Team Mango supporters apparel unveiled!

Much to Mango's surprise, I had conspired with the balance of Team Mango for two surprises for him today. Firstly one of his sisters & her family arrived today (he did not know they were coming); their arrival brings the total of "Team Mango" to 16!!!! Secondly the balance of Team Mango arrived on our doorstep this afternoon dressed in the official Team Mango supporters apparel! He might deny it but he was very 'emo' and it was captured on film :-) :-D









Another good day today. Portrunr picked me up at 6am for a trail hike (for me) and run (for him) around the Queens Lake Nature Reserve south of Lake Cathie. A lovely undulating fire trail with a few sharp climbs just to make sure I was awake. I ended up at the Queens Lake picnic ground overlooking the lake before turning & heading back to the car. Pleased with my pack (which probably weighed at least 11kg with water + goretex), my boots & the ability of my legs to carry them. Finished with about 9.92k in 1:55.

The memorial service for Green Machine this morning was brief but very touching; his beautiful widow Mrs Chat is a tower of strength.

Off to bed; the cheersquad - and R - have a big day tomorrow! :-D :-D

Greetings from beautiful Port Mac!

Edit: How re-miss of me! R wanted me to pass on his sincere thanks to everyone for the comments they have left here or for the emails & SMS he has recieved over the last few days. I know he truly appreciates it; it means alot to him.

I love it here; such a beautiful part of the world. Today, the sun is shining, the sky is clear & there is IM-fever in the air!

Team Mango has been established & is now fully operational in a gorgeous unit at Flynns Beach. R thinks he spotted Chrissie Wellington (the World Champ) staying at the same resort as us so Mini Mango & I are on a stake-out, trying to find her & get a photo. Fingers crossed! R & Mini Mango arrived on Wednesday. My mum (otherwise known as Mother-in-law Mango) & I arrived yesterday as did the balance of Team Mango. R seems to have settled in; he isn't pacing the halls (yet) but is a bit quieter than normal. Right, 'nuff about him;-)

The focus of my training has now shifting away from my tri's & towards getting this old bod ready to carry packs weighing up to about 20kg up one really big hill in Sth America. To this end, I need to increase my weight bearing sessions while not breaking myself. Easier said than done no doubt! So for now, I've dropped my swims & my long ride. Instead I've added 2 walks/hike/treks (whatever you want to call them) with a pack, the weight of which will increase over time. One session mid-week will involve hill or stair reps and the other session on the weekend is basically a long trek along undulating trails for a couple of hours. Throw in an extra rest day to aid recovery & it actually brings me down to 7 sessions each week (down from the current 9). I've learnt, thanks to TA, that less is more and to ignore that little voice in my head that wants me to do 'too much'. I'll certainly be paying close attention to the body to see how it responds to this rather dramatic change in focus. It will be an interesting experiment if nothing else.

Tuesday
AM: 55min walk with 10kg pack (5.?k)
Took my new 70L pack (which is massive by the way) for a spin around the hood at 4.30am. It's the first time I've used it; although it needs a few minor adjustments, I'm happy with it. The weight was a bit of an experiment to see what it felt like. Interestingly the weight was actually easier to get used to than wearing my trekking boots again.

Wednesday
Unscheduled rest day. Had planned a strength session but work was feral; didn't home from work until after 10pm & still had to finish my packing.

Thursday
AM: 30min run (4.47k) hilly run around Port
Brother Mango, Mini Mango & I headed out about 5.30pm for a run. Mini Mango is fast & strong on the hills; flying up them with Brother Mango & I breathing heavily & trailing in her wake. One tough session!

Had DOMS in both tib ants after Tuesday's pack walk but they are fine now.

Friday
AM: 55min ride (19.3)
One hilly ride! Headed out the back of Port Mac then turned & headed back into town. After a lap of the flat part of town (what little flat there is!) I headed up Ocean Drive from Oxley Beach along the IM course to the Lighthouse Dr turn-off & back to the hotel (taking a work-related phone call along the way). Beautiful ride but bloody hilly!

Miners joined Team Mango for lunch today. Afterwards most of the Team headed for the expo where I think the non-competitors spent more than the competitor! My purchases included a Pearl Izumi (sp?) jacket and 4 more cow-bells, raising the total in the CR cheerleaders-bag-of-tricks to 6 :-)

Tomorrow my pack & I are meeting Portrunr at 6am (OMG) to head out for a trail run (for him) and a trail hike (for me), before I meet R down at Race HQ to attend a memorial for CR & Trannie Green Machine who passed away at last years race.

MTD: H - 5.?k + B - 19.33k + R - 4.47k

One door closes....

Saturday
AM: 35mins trail run (5.64k)
Back to the Oaks Fire Trail for a shorter run this week as the recovery week continues. Nice :-)

PM: 1k swim with flippers. I love recovery weeks.

The day finished with a lovely dinner with Mouse & NTR - thanks for coming. It was great to catch up with you both again!

Sunday
AM: 90mins MTB ride (19.74k)
Headed back to the National Park at Glenbrook to play on the MTB again. Rode along the Oaks Fire Trail & then down the Nepean Lookout trail (what a view!). Turned around & headed back; the climb past Machins Crater is probably the steepest MTBing I've done so far - and the surface was dodgy; no idea how I managed to get up there unscathed. Back to the car via the single track where I had a small spill; that will teach me for not picking my line before heading over a small drop-off! Thankfully a patch of dirt & some soft bushes caught me so I rode away with hardly a scratch :-)

Monday
(Unscheduled) rest day. Had to cancel my PT session because of work & left work too late to make it up.

And that brings March to an end. Another good month of training. A few tight spots here & there which quickly settled after some extra TLC. It also saw another tri PB & a return to trail running :-D

Jan: S - 8.65k B - 71.32k* R - 26.6k
Feb: S - 10.9k B - 114k* R - 49.2k
Mar: S - 8.75k B - 101.88k* R - 68.19k

* long rides & races only

As my tri season is now over, April will also see a significant shift in focus of my training, away from triathlon & towards getting ready to climb mountains :-)

2 more days at work then off to Port Mac. I can't begin to describe how excited I am about heading up there to watch R compete in & finish his first IM. He has worked sooo hard & had a perfect prep. One year ago today was actually the day that we had our first conversation that extended beyond 'hello'; we were standing in the expo tent on the day before last year's IM. I'm sure neither of us could possibly have imagined the capacity in which we would return to Port Mac just one short year later... :-)

Loser

I've lost another 1kg over the last 2 weeks. That's 2kg down now. I've decided to go for another 1kg loss & I should be at my goal weight :-)

I love recovery weeks. It's a bit sad when staying in bed on a school day until 5.45am is considered a sleep-in!

Wednesday
Rest day :-)

Thursday
Was due to run but after getting home from work on Wednesday night at 9.20pm & eating my dinner close to 10pm, I decided I could do without the 4.30am wake up. Soft I know.

PM: PT session. As the tri season is over & it's a recovery week, we took this opportunity to run through a strength & fitness test that he carried out on me when I first started training with him - and I'm really pleased with the results. I've lost 3cm off my hips and 3.5cm off my waist! My strength & flexibility have improved in a number of respects & and my resting heart rate & recovery heart rate have dropped considerably :-) It's nice to see all the hard work paying off. We also took the opportunity to discuss my training & the upcoming shift in focus away from strength endurance (which was designed to supplement my triathlon season) to a greater focus on power, strength & a spending abit more time in an anaerobic zone. Ouch!

Aside from the strength & fitness test and the talkfest, all I did during this session was a 5min run & stretching :-)

Friday
Rest day :-)

Another trail run & swim tomorrow before a ride on Sunday. Now that the tri season is over, maybe it's time to get the MTB out & get back on the single track :-D :-D

Another tri, another PB :-)

I realised on Thursday afternoon that I haven't had more than 3 days off work since I went to Canada in July last year! Needless to say, I was looking forward to, and really enjoyed, my long weekend which mainly consisted of training, reading & sleeping in. Oh & eating chocolate. Bliss :-)

Friday
AM: 60mins on the bike - C90+ @ >70% MHR

I was planning to do this session on the road but after waking to the sound of rain (after a big sleep-in!), I climbed onto the trainer to do it and watched What It Takes. Tried to focus on keeping my cadence above 90 (in different gears) which isn't (yet) completely natural for me. Followed it up with 15mins of stretching then a couple of Bakers Delight choc chip hot cross buns :-D

Saturday
AM: 50min trail run (7.74k) :-D

Not only my first 50mins run AND first trail run in over 8 months but I woke to find my favourite running conditions - overcast & drizzle. Happy happy days :-) Headed up to the national park at Glenbrook for an easy up & back along the Oaks Fire trail. 100m gain in elevation over 4k isn't a bad place to start my return to the trails.

PM: 1.2k swim including 5 x 200m with 30sec rec. Thanks to the weather, I had the outdoor pool to myself today - what a great day :-) The 200m reps were surprisingly consistent.

Sunday
Rest :-)

Monday
PM: Panthers enticer club race - 250m/10k/2.5k - 41:57 (PB)

Our race wasn't until 6pm but Mouse & NTR were competing in the Hills Tri Club race being held at 3pm at the Regatta Centre so R & I headed down there at about 2.30pm to cheer them on. Well done guys! R & I commented to each other that we were so glad that our race wasn't until 6pm because it was soooo hot in the sun. Talk about famous last words - by the time our race rolled around, dark clouds had gathered ominously overhead & I was praying that the rain would hold off until after I was off the bike. It didn't.

This was my last tri race of the season & I was looking forward to a (big) PB. The swim was good - the first race I've had where I felt comfortable in the water & no moments of 'panic'. It was also the first time I've copped a serious smack to the head - it was so hard I think my brain rattled. Yikes. Anyway I touched dry land in 5:04. I'm very pleased with that time, particularly because I wasn't pushing the pace at all; just keeping my stroke long, breathing properly & staying away from the person who hit me. Loads of room for improvement there!

Onto the bike & the rain was just starting. By the time I was 2k in, the rain was torrential. I could hardly see where I was going. And then the thunder & lightening started! Of course about now I was thinking that there was no way I was going to do a PB in those conditions. It was amazing conditions to be racing in - who says triathletes aren't tough? (or crazy for that matter).

Fortunately the storm was largely confirmed to the eastern end of the course so when I turned west & headed back towards T1 on the first lap I was greeted by the sun just poking out from the clouds. Once I was heading east again on the second lap, I was greeted by a beautiful rainbow over the course- as well as blackness over the eastern end of the course. You couldn't actually see the end of the course - at one stage I couldn't see 100m ahead of me. I couldn't see through my glasses & I couldn't look over the top of them because the rain was stinging my eyes. One stage I even had one hand shielding my eyes because I couldn't see a thing. About then I heard a noise behind me & thought to myself 'geez, those disc wheels sound cool', only to realise that it was actually the sound of thunder. Crazy stuff.

Fortunately I made it off the bike & onto the run without incident. My legs felt surprisingly good from the start of the run. I really enjoyed this run, unlike the last few which have been a massive struggle. Of course this was no doubt due in part to the fact that my longest run at the time of my last race was 2.5k.

I crossed the line 41:57 which is a 1:26 PB from the All Women's Tri last month (which was over a slightly different course) and a 1:57 PB from my last Club race over the same course in January. Nice way to end my first triathlon season! I've really enjoyed it; I love the cross training. Looking forward to getting back into it during my next season. Splits to follow once official results are up.

Edit: 5 May & the results are finally in -

Swim + T1 - 6:23
Bike + T 2 - 21:22
Run - 14:12
Total: 41:57 - 2nd in age group!

Interestingly my swim & run legs were both the 16th fastest overall (out of 30 competitors) & my bike leg was 19th fastest. Who knew my bike leg would be my weakest leg! It's the first time I've ever got an AG placing in my adult sporting career so I'm pretty excited. And yes, there were more than 2 of us in the AG; just ;-)

Tuesday
AM: very easy 20mins run (3.1k) with 10mins w/u & c/d walk

A pretty rough & slow run after last night's race. No soreness - just fatigue.

PM: massage

Now for a much needed recovery week :-D

MTD: S - 7.75k + B - 82.14k* + R - 62.54k

* long rides & races only

Sliding doors

Another busy few days.

It's interesting how when you open yourself to one experience & immediately more seem to follow. It was suggested to me during the week that it's likely that I could be ready to climb Denali (the highest mountain in Nth America) mid-next year. Unfortunately it isn't feasible but the power of suggestion - particularly what others think you are capable of even when you don't believe it yourself - is an incredibly powerful thing.

For the last 10 days or so, I've been monitoring my energy intake & expenditure with Fitday.com which has been an interesting & eye-opening exercise to say the least. I've discovered, eg, that I previously overestimated not only my 'basal' metabolic rate but my energy needs & expenditure based on my training levels. No wonder the last few kgs have been hard to shift! But I'm now making progress - down 1kg over the last 2 weeks (with another weekly weigh in tomorrow morning). The plan is to lose 1 more kg then reassess my goal weight.

Sunday
AM - 100mins ride - 40.59k (av. 24.8!!) + 4k & 10min w/u & c/d

Most of today's ride was on the M7 itself today for the first time - hence the extra speed :-) Beautiful morning out there & an enjoyable ride.

Monday
AM - easy 25mins run (3.79k)

Beautiful clear morning with an unusual amount of stars visible. Pretty :-) I had planned a 30min run but my right adductor was a bit tight so I cut it short. Yah for me, I'm listening to my body :-)

PM - 45mins strength session at lunch

Dropped the usual lunges from the program to give the adductor a rest but ran through the rest of the circuit twice:
- 5mins bike w/u
- 20 x single leg dead lifts with SB
- 20 x single arm bent over row (10kg)
- 15 x 'woodchops'
- 20 x alt arm/leg
- plank til failure
+ 15mins stretching

Tuesday
AM - 30mins on the bike including lots of short, sharp efforts.
PM - massage

Wednesday
AM: 40mins run (6.22k) + 10mins walk w/u & c/d

Session went well. No sign of the adductor niggle which was good. Still feeling a bit tight here & there so more stretching over the next few days before a return to the trails on the weekend (yippee!)

PM: 60mins PT session.

The PT wanted to trash my legs again but given the adductor issue earlier in the week, he decided to trash my back instead...
- 10mins w/u
- 3 x supersets of:
(a) 20 x lunges + single arm row (20kg on cables)
(b) 20 x squats + bicep curls (6kgs). Initially 3 curls per squat then down to 2
- 20 x bent over rows (2 x 7kg DBs)
- 20 x single arm rows on SB (8kg)
- extra stretching

Thursday
AM: 1k open water swim (24:20min)

Back down to the Regatta Centre for another open water swim. That time includes stopping twice to de-tangle myself from weeds that had wrapped around my head, neck, hands etc as well as a quick chat with the 'spotter' on shore at the turnaround. I am really pleased with this swim - I felt comfortable the whole way. :-) And it also meant that I didn't get into work until after 10am - nice :-)

Looking forward to a long weekend of sleeping, training, eating, sleeping & racing :-)

MTD: S - 6.3k + B - 72.14k* + R - 49.2k
* long rides & races only

News flash !

Big exciting news to start the week.

Not only have R & I decided on a date & tropical island for our nuptials, we've just booked it & paid the deposit :-)

So it's official - we will marry on 7 November next year - in the Cook Islands :-)

Happy days :-D

Know when to hold 'em...

Hi S-2-B Lek Lek (*waves*) :-)

Feeling very tired this week. Looking forward to a few days off over Easter next weekend & then another few days off in beautiful Port Mac in a couple of weeks :-)

Tuesday
AM: 45mins bike session on the trainer at cadence 85+. My cadence sensor decided to work today for some reason which was handy.

Met Rags & R after work to attend a presentation by Andrew Lock about his climb of Annapurna 1 last year (the first by an Australian). Fascinating & stunning. The statistics for this mountain are incredible. Only something like 150 people have summited (and 50-something have died trying) since 1950. Everest, in comparison, has had over 3000 summits since 1953. Crazy stuff. What really fascinates me about this are the mental aspects to it. How on earth do people manage, control & direct their fear under those situations...

Wednesday
PM: 1.8k swim at Cook & Phillip. I had to improvise a little towards the end of the session when squads took over most of the pool. Felt a bit flat - it was all a bit of a struggle.

Thursday
AM - spent the night at Chez E & B again which meant I had the absolute luxury of sleeping in until 6am (bliss!) before going out for my first 45min run (6.83k) in 8 long months. Centennial Park was beautiful this morning. Things are going well (touch wood!)
PM - massage

Felt very tired during the course of the day. Despite getting 8 hours sleep (unheard of for me mid-week). I don't think I'd eaten enough food during the first half of the day.

Friday
Rest day :-)

Saturday
AM - another 45mins run (7.12k). Very very happy with this run. A bit more distance than Thursday's run but on a much tougher course. I felt really strong & pushed the pace on some of the hills. Happy happy days :-)

MTD: S - 5.3k + B - 27.55k* + R - 39.19k
* long rides & races only

Twenty

Edit: Scott, Six Foot next year is a possibility for me. I return from Aconcagua about 2 weeks before the race. So while I will be extremely fit, there is also the possibility that I will be completely shattered/exhausted. Of course there is also the fact that I won't have run much in the lead up to the event - but hey, I haven't let that stop me before ;-) I'll make a decision on my return from Aconcagua.

Friday - (scheduled) rest day

Saturday
8am: 10mins walk + 40mins run (6.14k) + 10mins walk >70% MHR
Run went well. Very comfortable. I am however getting very bored of running on road/hard surfaces. About time I made a return to my spiritual home - trails :-)

11am - 1.7k swim in 16 x 50m on 1.30 alternating freestyle with either breaststroke or backstroke. The freestyle & breaststroke were very comfortable on 1.30; easily 30sec rest on each. The backstroke laps were another story. Still, I'm pretty pleased with my breaststroke. Probably the first time I've done 50m of breaststroke since I was a kid - and it was almost as fast as my freestyle! Maybe I could breaststroke my way through my next tri....

Sunday - unscheduled rest day. I was supposed to do a long ride. But after taking full advantage of the buffet breakfast and late check out at the Hilton (where we stayed after the gorgeous wedding on Saturday night) we ended up spending the afternoon curled on the couch watching a vid. Nice :-D

Monday
5am: 30mins run (4.51k).
Slightly hilly loop of the hood. Leg strength is good - cardio fitness needs some work.

11am: tough 60min PT sesssion. Leg strength & cardio fitness both got a big workout -
- 5mins w/u

- 3 x supersets of:
(a) 20 x dead lifts (20kg DB)

(b) 20 x single leg step-ups with 10kg plate (including either a
shoulder press with the plate while standing - on one foot - on the step
or holding the plate to my chest when my arms were at risk of falling
off). These were to be done as quickly as possible, while maintaining
balance, to get my heart rate up. It worked.

- 3 sets of 10 x front squats (w?)

- 10 x single leg raises

- stretching.

MTD: S - 3.5k + B - 27.55k + R - 25.24k
* long rides & races only

From little things, big things grow..

Portrunr, I was planning to be at the start of Six Foot but unfortunately I've since realised that I won't have the time to watch the start, get home, do my 2 training sessions, get organised & then get to the wedding - which is in the city - on time. Given that I'm not doing the race so that I can attend the wedding, I can hardly justify being late for the wedding because I was watching the race! Well, I could try but I'm certain the argument won't fly with the bride... Still, good luck to all my friends and bloggers doing Six Foot. My thoughts will be with you & my mobile on silent so anyone who can update me (I know reception is crap at Caves House), please do !

Monday
AM - 60mins PT session. Ran through a weights program he has developed for me to do for my second session each week:
- 5mins w/u
- 40 x walking lunges + bicep curl + shoulder press (4kg DBs)
- 20 x 'row' which is actually something resembling a kayaker's movement designed to get some movement through my hips
- 20 x single arm row (9kg DBs)
- 15 x woodchops on the cable machine
- plank
- stretching.

I'm supposed to repeat that circuit 2-3 times. Yikes.

Tuesday
AM - 30mins run (4.71k) around the hood. Rather nippy at 4.30am. Very slow to start with - I think the first km was 7min pace but I slowly picked up the pace, finishing with an average of 6:24m/k. Legs were feeling a bit fatigued after yesterday's strength session.
PM - massage

Wednesday
AM - Alarm went off at 4.20am this morning (ouch) for my 50mins bike session on the trainer in front of the telly which included 4 x 6mins efforts. Ouchy.

PM - ducked out of work just after 3pm for my 1.8k swim. OMG. Either TA is trying to drown me, make my legs fall off or make my stronger. Session included a total of 200m kicking (sans flippers) - did I mention I'm a crap kicker? - and 12 x 25m sprints. Coming after the mornings bike session, it was very tough indeed.

Throw in an 8pm teleconference at work and it made for a very long day.

Thursday
AM - the now standard Thursday morning run at Centennial Park with Ellie but luckily this time we were joined by the lovely Lulu. My first 40mins run (5.84k) in over 8 months! Very slow going as we decided to do a lap around the outside of the park which is incredibly dark in places - not to mention some of the street lights on the eastern side of the park were not working! Thankfully there are no rolled/injured ankles to report. Followed by breakfast with Ellie, Lulu and Ben to celebrate Miss E's birthday yesterday (happy birthday gorgeous!)

PM - 5mins ride w/u + 5mins preliminary stretches for back & hammies before a 30mins strength session (as per Monday's session except the single arm row increased to 10kg) + 20mins stretches after the session.

MTD: S - 1.8k + B - 27.55k + R - 14.59k

* long rides & races only

Recovering

The recovery week continues - and I think I need to recover from the amount of food I ate over the weekend :-(

Friday
AM - 500m open water swim at the Regatta Centre
We left home at 6am for the Panthers tri club training session at the Regatta Centre which was basically a case of "choose your own distance". A very dark & chilly morning. I really struggled to motivate myself to get out of bed but I know I need more open water practice. I was going to do 750m but 500m came out of my mouth when I was asked what distance I was doing. D'oh. Must have coffee beforehand next time.

I was a bit surprised by how dark it still was under water. It was only 6.30am so I really shouldn't be surprised. I could see my hand but not even the reeds that seem to be taking over the lake (again). Much to my surprise I settled into this swim well. I think I'm beginning to understand why I get a bit of a panic attack. I suspect that I'm going out a bit faster than the pace at which I warm up at in the pool which causes me to go a bit lactic & then my breathing gets a bit laboured. So in future I need to start out at a rather slow & sedate pace and then pick up the pace once I'm settled. Or I could just do a warm up before the race I suppose ;-) Still, I really enjoyed this session and am now looking forward to the next one - a good sign :-)

This session brought February to an end with totals of S - 10.9k + B -114k* + R - 49.2k up from S - 8.65k + B - 71.32k* + R - 26.6k in January. It only looks like I'm adopting the 100% rule but appearances can be deceiving. I have a few tight bits from time to time but things are going well. March brings my last month of triathlon training for a while before a shift in focus in April.

Saturday
AM - 68mins ride (27.55k - av. 24.2k/h)
In Canberra for the weekend. R went out for a 4hr ride and then doubled back to the house so I could join him for the last 75mins of his session - this, of course, meant that I got a big sleep in and time for a leisurely breakfast beforehand :-)

We headed back up the Barton Highway into NSW. The big climb very early in the ride certainly woke the legs up!



Very glad I packed the arm warmers. It was rather cool even at 10am in the weather. Afterwards, a huge lunch followed by a visit to KokoBlack :-)

Sunday
AM - 10mins walk + 25min run (4.04k) + 15mins walking through a display village :-)
Very easy run this morning - just turning the legs over & enjoying the beautiful clear, still Canberra weather. And the company ;-)

Lovely to catch up with CJ, Strewth & Ewen at lunch today (*waves*)

MTD: B - 27.55k + R - 4.04k