Those (much needed) words of wisdom were shared with me by Bro during the course of the week. Thanks, I needed that :-)
Mon: 3k swim at swim squad. Again another session with a focus on drills. Despite being really down & grumpy before the session (and very reluctant to go), much to my surprise I actually felt pretty good in the water this week & (thankfully) didn't seem to swallow quite as much water as last week
Tue: rest - and yum cha for lunch :-)
Wed: solid strength session in the gym before before work
Thur: very tired. Long & frantic week at work. Did a 37mins bike session on the trainer after work. It may have been short but it was very sharp; lots of very short hard efforts (ie 10-60sec) with matching recoveries. Aver C96. 15.2k
Fri: rest.
Sat & Sun: spent all day both Sat & Sun in a Senior First Aid course as part of my Certificate III requirements. I still managed to squeeze in steady state 60min ride on the trainer on Saturday morning (25.5k/ av.C87), a 1.9k swim late Saturday afternoon & a 38min ride on the trainer on Sunday morning (16k/av. C84). Phew - back to work tomorrow for some rest.
8 weeks today until my 'baby' brother arrives from Canada (yippee!) and less than 10 weeks to go to the wedding (yikes!) :-D
MTD:
Swim - 12.1km
Bike - 262.2km
Sunday, August 30, 2009
Sunday, August 23, 2009
We have the technology to rebuild her...
Mon: core/FS + stretch at lunch and then about 2.2k at swim squad after work. A drill session which, I have to admit, I did not enjoy. I was feeling flat, and that was even before I proceeded to drink large amounts of pool water while doing drills. I joked to R at one stage that I had a greater chance of drowning in this (kids) pool (the water only comes up to your waist when you stand) than I ever have of falling off some mountain.
Tue: 20mins walk at lunch including 5 x 1min runs on the treadmill at lunch (aka comeback no. 1,000,000,000,000,000,000,000). So far, so good.
Wed: the usual strength + core session at the gym before work.
Thur: 39.5min bike session in the garage at 5am before work. You know it's cold when the sweat is dripping off your chin but you don't actually feel warm. 15.7k.
Fri: rest day. Had planned to swim but a visit to the physio left me covered in tape so I didn't want to risk the tape's longevity by swimming. I had an ultrasound assessment with one of the physios at the super-physio's (Brad) clinic. Unsurprisingly, the assessment revealed a lot of underlying dysfunctional movement patterns - no doubt the reason I continue to become injured once I reach a certain (rather low) threshold of running. Over the years, we have addressed some issues by strengthening weak muscles (VMOs, glute med etc) but these dysfunctional movement patterns remain. So the plan is, after a few preliminary things involving tape & belts, to start working with a physio trained in pilates to re-train my brain to activate my muscles work as they should. It isn't really so much an issue of strengthening certain muscles; it's really about teaching the muscles to fire (or activate) in the first place.
Incredibly frustrating and I have had my moments where I think that perhaps I should give up this running caper. But that train of thought doesn't, in all honesty, sit well with my beliefs about being able to train the body and brain, and certainly doesn't align with the direction that I am likely to take my PT business. So I guess I have to suck it up and get on with the hard work.
Sat:speaking of hard work, the boss (aka Coach TA) had put a hilly 2 hour ride on the program for this weekend so back to Greendale Rd I went. I find this a really tough ride & this morning was no exception. I suspect last night's junk food probably didn't help. The start / finish point was actually a little bit different from normal so I can't make a direct comparison but it's nice to know that my trips into the high 23k/h hasn't been an anomaly. Finished with 47.5k / aver. 23.6k/h / aver C86
Sun: headed out about 2.45pm after work to enjoy the magnificent weather with a short 20min walk including 5 x 1mins to test out how if the tape helps or hinders. My long run / walk for the week came to the grand total of 2.45km. What a joke.
MTD:
Swim: 7.2k
Bike: 205.5k
Tue: 20mins walk at lunch including 5 x 1min runs on the treadmill at lunch (aka comeback no. 1,000,000,000,000,000,000,000). So far, so good.
Wed: the usual strength + core session at the gym before work.
Thur: 39.5min bike session in the garage at 5am before work. You know it's cold when the sweat is dripping off your chin but you don't actually feel warm. 15.7k.
Fri: rest day. Had planned to swim but a visit to the physio left me covered in tape so I didn't want to risk the tape's longevity by swimming. I had an ultrasound assessment with one of the physios at the super-physio's (Brad) clinic. Unsurprisingly, the assessment revealed a lot of underlying dysfunctional movement patterns - no doubt the reason I continue to become injured once I reach a certain (rather low) threshold of running. Over the years, we have addressed some issues by strengthening weak muscles (VMOs, glute med etc) but these dysfunctional movement patterns remain. So the plan is, after a few preliminary things involving tape & belts, to start working with a physio trained in pilates to re-train my brain to activate my muscles work as they should. It isn't really so much an issue of strengthening certain muscles; it's really about teaching the muscles to fire (or activate) in the first place.
Incredibly frustrating and I have had my moments where I think that perhaps I should give up this running caper. But that train of thought doesn't, in all honesty, sit well with my beliefs about being able to train the body and brain, and certainly doesn't align with the direction that I am likely to take my PT business. So I guess I have to suck it up and get on with the hard work.
Sat:speaking of hard work, the boss (aka Coach TA) had put a hilly 2 hour ride on the program for this weekend so back to Greendale Rd I went. I find this a really tough ride & this morning was no exception. I suspect last night's junk food probably didn't help. The start / finish point was actually a little bit different from normal so I can't make a direct comparison but it's nice to know that my trips into the high 23k/h hasn't been an anomaly. Finished with 47.5k / aver. 23.6k/h / aver C86
Sun: headed out about 2.45pm after work to enjoy the magnificent weather with a short 20min walk including 5 x 1mins to test out how if the tape helps or hinders. My long run / walk for the week came to the grand total of 2.45km. What a joke.
MTD:
Swim: 7.2k
Bike: 205.5k
Sunday, August 16, 2009
Breaking through
Gnome, I'm not sure how to answer that without offending someone who might already be in that age group ;-P
Another recovery week. They seem to come around so quickly. Though I suspect I'm recovering more from my lifestyle than any actual training I do!
Mon: rest
Tues: easy 30mins spin on the bike after work (including 4 x 30sec single leg drills). 12.3k - aver. 24.5k/h - aver C91
Wed: strength + core session in the gym before work. Nice :-)
Thur: rest - and dumplings :-)
Fri: (more) rest
Sat: what was supposed to be a 75min ride turned into 86mins ride thanks to a headwind along the M7 bike path with R. Another breakthrough ride for me; I managed to average 24k/h for the first time. It's been incredibly rewarding in the recent weeks to watch my consistency pay off as the speed slowly (finally) increases :-) 34.7k - av. 24k/h - aver C86
The day also included my hair & makeup trial for the wedding followed by a fancy dinner with R to celebrate his 40th birthday :-)
Sun: more rest. A lovely, leisurely day starting with breakfast in the sun by the river with the birthday boy :-)
MTD:
Swim: 5.0km
Bike: 158.8km
Another recovery week. They seem to come around so quickly. Though I suspect I'm recovering more from my lifestyle than any actual training I do!
Mon: rest
Tues: easy 30mins spin on the bike after work (including 4 x 30sec single leg drills). 12.3k - aver. 24.5k/h - aver C91
Wed: strength + core session in the gym before work. Nice :-)
Thur: rest - and dumplings :-)
Fri: (more) rest
Sat: what was supposed to be a 75min ride turned into 86mins ride thanks to a headwind along the M7 bike path with R. Another breakthrough ride for me; I managed to average 24k/h for the first time. It's been incredibly rewarding in the recent weeks to watch my consistency pay off as the speed slowly (finally) increases :-) 34.7k - av. 24k/h - aver C86
The day also included my hair & makeup trial for the wedding followed by a fancy dinner with R to celebrate his 40th birthday :-)
Sun: more rest. A lovely, leisurely day starting with breakfast in the sun by the river with the birthday boy :-)
MTD:
Swim: 5.0km
Bike: 158.8km
Sunday, August 09, 2009
Maintaining the rage
August sees a maintenance program. I haven't run in a couple of weeks due to my dodgy hip. With no goal races in mind & everything else going on in life at the moment, the training is going to take a (slight) back seat for a while - though not so much that I won't fit into my wedding dress of course!
Mon: functional stability (FS), core + stretch session at lunch & then 3.2km at swim squad after work. Hard, hard work for me - I'm not sure what hurt more; 8 x 50m sprints or 3 x 300m with paddles - but technically its coming together. I really need to develop some swim fitness though.
Tue: FS exercises at lunch but otherwise a rest day
Wed: 30mins each of FS & upper body strength work in the gym before work
Thur: FS again at lunch. Then 38mins ride on the trainer after work including 3min stints in various gears. Good session; I'm really enjoying the riding at the moment. 15.8k
Fri: rest
Sat: 2hr ride (including a 5min pickup at the 80min mark), for a change of scenery, on the M7 bike path. Early in the ride I seemed to revert back to my usual (bad) habit of using a higher gear & lower cadence but a bit of focus saw my cadence increase. Finished with 46.7k / aver C83 / aver 23.3k/h. I seem to be averaging around 23k/h now. Next stop, 24k/h :-) The day ended with a surprise mini-birthday celebration for R who turns an age ending in zero next weekend ;-)
Mud cake rocks :-)
Anyone got a fire extinguisher? ;-)
Sun: busy busy day. I was at the pool when it opened at 7.30am to do my 1.8km swim. I was showered & home in time to eat breakfast while watching (for the first time) the City 2 Surf on the telly. Then it was off to Parramatta with Ma for shopping for shoes & jewellery for the wedding (which mission was accomplished). A couple of books also managed to find their way in my bags. No idea how that happened ;-) It was such a struggle to get out of bed this morning but I'm so glad I did. There is no way I would have swum after getting home after 5 hours of shopping! Surely that must count as additional cross-training?
It was 3 months to go until the wedding on Thursday. I can't believe the last 18+ months have gone by so quickly. I'm sure the next 3 months will fly by as well... (gulp)
MTD:
Swim: 5.0km
Bike: 111.8km
Mon: functional stability (FS), core + stretch session at lunch & then 3.2km at swim squad after work. Hard, hard work for me - I'm not sure what hurt more; 8 x 50m sprints or 3 x 300m with paddles - but technically its coming together. I really need to develop some swim fitness though.
Tue: FS exercises at lunch but otherwise a rest day
Wed: 30mins each of FS & upper body strength work in the gym before work
Thur: FS again at lunch. Then 38mins ride on the trainer after work including 3min stints in various gears. Good session; I'm really enjoying the riding at the moment. 15.8k
Fri: rest
Sat: 2hr ride (including a 5min pickup at the 80min mark), for a change of scenery, on the M7 bike path. Early in the ride I seemed to revert back to my usual (bad) habit of using a higher gear & lower cadence but a bit of focus saw my cadence increase. Finished with 46.7k / aver C83 / aver 23.3k/h. I seem to be averaging around 23k/h now. Next stop, 24k/h :-) The day ended with a surprise mini-birthday celebration for R who turns an age ending in zero next weekend ;-)
Mud cake rocks :-)
Anyone got a fire extinguisher? ;-)
Sun: busy busy day. I was at the pool when it opened at 7.30am to do my 1.8km swim. I was showered & home in time to eat breakfast while watching (for the first time) the City 2 Surf on the telly. Then it was off to Parramatta with Ma for shopping for shoes & jewellery for the wedding (which mission was accomplished). A couple of books also managed to find their way in my bags. No idea how that happened ;-) It was such a struggle to get out of bed this morning but I'm so glad I did. There is no way I would have swum after getting home after 5 hours of shopping! Surely that must count as additional cross-training?
It was 3 months to go until the wedding on Thursday. I can't believe the last 18+ months have gone by so quickly. I'm sure the next 3 months will fly by as well... (gulp)
MTD:
Swim: 5.0km
Bike: 111.8km
Sunday, August 02, 2009
Smokin'
A strange week. Started out with good intentions but increasing work commitments & wedding-stuff seem to take priority as the week went on.
Mon: another tough night at swim squad for me. The highlight however was discovering that I am a MUCH better at breaststroke than R :-) Given how much faster he runs /rides / does freestyle, it's a small victory but a victory nonetheless! I gave him a 5m start in a 17m pool & beat him. I'll give him a 10m start next week so he can retain some degree of blokey pride ;-) About 2.2km in total
Tue: unplanned rest (& chocolate souffle) day
Wed: core + stretching session at the gym before work; a change from the usual strength session
Thu & Fri: nada
Of course that brought July to an end with the following totals:
Swim: 9.7k
Bike: 142.5k
Run: 14.8k
Not as much running, or riding for that matter, as I would have hoped but a significant increase in my swimming work loads.
Sat: long (cold) 2hr ride before heading to Canberra for a mega Mango family birthday celebration. Had a fantastic ride. I did the Greendale Rd loop again, this time (somehow) managing to ride it 9 mins faster than when I last did it. My speed over this loop also increased by 1.5k/h. It was one of those rides when it all comes together & finally you see some (significant) improvement in performance. 2:05:30 / 49.33k / aver. 23.6k/r / aver.C 88
In other news, wedding plans are coming along well - the invitations have been ordered, the hair & makeup booked & we have found Mini Mango's bridesmaid dress (phew)
I'm reading a fascinating book called Stability, Sport & Performance Movement about functional stability; basically how the body responds to the challenges & loads we place on it as athletes. I guess my background in my strength training has largely been 'isolation-based'. I've been doing integrated exercises more so in recent years but this book has really explained the rationale behind functional movement and, most importantly, given me tools to test myself & then exercises to improve the problem areas. I guess I've had so many injuries over the years that it seems that what I have been doing hasn't worked particularly well (except for last year when I have a heavy training load & still was injury-free). I wonder if doing years of (primarily) isolation-based strength training has taught my body bad habits which aren't relevant, or of assistance, for the sports that I now do. We shall see.
MTD:
Bike: 49.33k
Mon: another tough night at swim squad for me. The highlight however was discovering that I am a MUCH better at breaststroke than R :-) Given how much faster he runs /rides / does freestyle, it's a small victory but a victory nonetheless! I gave him a 5m start in a 17m pool & beat him. I'll give him a 10m start next week so he can retain some degree of blokey pride ;-) About 2.2km in total
Tue: unplanned rest (& chocolate souffle) day
Wed: core + stretching session at the gym before work; a change from the usual strength session
Thu & Fri: nada
Of course that brought July to an end with the following totals:
Swim: 9.7k
Bike: 142.5k
Run: 14.8k
Not as much running, or riding for that matter, as I would have hoped but a significant increase in my swimming work loads.
Sat: long (cold) 2hr ride before heading to Canberra for a mega Mango family birthday celebration. Had a fantastic ride. I did the Greendale Rd loop again, this time (somehow) managing to ride it 9 mins faster than when I last did it. My speed over this loop also increased by 1.5k/h. It was one of those rides when it all comes together & finally you see some (significant) improvement in performance. 2:05:30 / 49.33k / aver. 23.6k/r / aver.C 88
In other news, wedding plans are coming along well - the invitations have been ordered, the hair & makeup booked & we have found Mini Mango's bridesmaid dress (phew)
I'm reading a fascinating book called Stability, Sport & Performance Movement about functional stability; basically how the body responds to the challenges & loads we place on it as athletes. I guess my background in my strength training has largely been 'isolation-based'. I've been doing integrated exercises more so in recent years but this book has really explained the rationale behind functional movement and, most importantly, given me tools to test myself & then exercises to improve the problem areas. I guess I've had so many injuries over the years that it seems that what I have been doing hasn't worked particularly well (except for last year when I have a heavy training load & still was injury-free). I wonder if doing years of (primarily) isolation-based strength training has taught my body bad habits which aren't relevant, or of assistance, for the sports that I now do. We shall see.
MTD:
Bike: 49.33k
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