Much to my surprise, my butt was soooo sore after Monday's weight session. I intended to take it a bit easier given that it's a recovery week. Apparently I didn't!
Tuesday
AM - a short, tough run on a really humid run. 20mins walk + 15mins run (2.4k).
PM - a scenic & easy 1.5k swim after work.
Wednesday
Rest day :-)
Thursday
AM - another short, tough slog on another humid morning. A scenic 20mins walk + 15min run (2.1k). Super duper slow. Maybe my running partner was slowing me down? ;-) God knows how I'll manage to run 25mins next week...
PM - Headed to the gym after work for 45mins strength session after having had to cancel my appointment with my PT at lunch due to work -
- 5mins bike w/u
- 2 x supersets (?) of:
(a) 12 x push-ups (toes)
(b) single arm reverse fly (12, 15) (3kg)
(c) single arm lying tri extension (12, 15) (4kg)
- superset of:
(a) lunges with pulses with front foot on bosu (6/8/10/12/19/8/6);
(b) single leg deadlifts (6kg),
doing both sets on the left leg first then again on the right
- 20 x oblique twisting thingys - technical name (5kg m/ball)
- 20 x seated row (15kg?)
- 20 x bicep curls (5kg)
- 20 x lat pulldown (25kg) (would have been seated row but it was in use)
- 20 x bicep curls (6kg)
- 20 x oblique twisting thingys (5kg m/ball)
- stretching.
And that brings January, otherwise known as the month of rest and restoration, to a close. After suffering from 2 colds in December, Coach TA suggested that I take it a bit easier this month to help get my health back on track. So I've had two recovery weeks and a rest day every week (which I haven't had previously). While the totals for the month are down (deliberately), I'm certainly feeling better for it.
January: S - 8.65k / B - 71.32k* / R - 26.6k
*long rides & races only
Highlights include not 1 but 2 races (very unusual for me!), actually feeling comfortable during, and getting a big confidence boost from, my first open water swim and doing more running than I have for the last 7 months! As for lowlights, once again - zero, zip, nada. Another great month :-)
I didn't mention it previously but last week I signed up to do the Enticer event at the (somewhat unfortunately named) Trishave All Women's triathlon being held at the Regatta Centre this Sunday. It wasn't an event on my radar - particularly given its cost in light of what I pay to do a club race on the same course - but when Coach TA stated (surrounded by lots of witnesses) that she would do the Sprint if I did the Enticer, how could I resist? After all, how often do you get to inflict some pain on your coach? ;-P
Thursday, January 31, 2008
Monday, January 28, 2008
Monday Monday, so good to me
Gotta love Monday public holidays - and recovery weeks :-)
Despite my nana nap yesterday afternoon, I still managed to sleep for over 8 hours last night. It would have been closer to 9 had my brother not sent me an SMS from Canada at 5am this morning :-(
No PT session today so I took myself off to the gym for a 60mins strength session. It's another recovery week so I decreased the weights I normally use just a tad -
- 5mins bike w/u
- 2 x supersets of:
* 20 x reverse flyes (machine)
* 20 x bicep curls (6kg)
- 20 twisting oblique thingys (with med ball)
- lunges + pulses with front foot on bosu ball - 6/8/10/12/10/8/6
- 20 x assisted chin-ups (normal grip)
- 12 x single leg deadlifts with swiss ball (ouchy)
- 20 x assisted chin-ups (rock-climbing)
- 20 x twisting oblique thingys (with med ball)
- 2 superset of:
* 20 x chest flyes (4kg)
* 20 x single arm tricep extension (3kg)
- stretching
Back to laying on the couch reading & watching the cricket. Nice :-)
Despite my nana nap yesterday afternoon, I still managed to sleep for over 8 hours last night. It would have been closer to 9 had my brother not sent me an SMS from Canada at 5am this morning :-(
No PT session today so I took myself off to the gym for a 60mins strength session. It's another recovery week so I decreased the weights I normally use just a tad -
- 5mins bike w/u
- 2 x supersets of:
* 20 x reverse flyes (machine)
* 20 x bicep curls (6kg)
- 20 twisting oblique thingys (with med ball)
- lunges + pulses with front foot on bosu ball - 6/8/10/12/10/8/6
- 20 x assisted chin-ups (normal grip)
- 12 x single leg deadlifts with swiss ball (ouchy)
- 20 x assisted chin-ups (rock-climbing)
- 20 x twisting oblique thingys (with med ball)
- 2 superset of:
* 20 x chest flyes (4kg)
* 20 x single arm tricep extension (3kg)
- stretching
Back to laying on the couch reading & watching the cricket. Nice :-)
Sunday, January 27, 2008
Finding my sea legs
Saturday
AM - Australia Day Illawarra Aquathon, Wollongong - 400m swim/3k run
My first open water swim! To be honest, I wasn't particularly nervous in the lead-up to, or the morning of, this event. I was actually rather blase about it. I'm not sure why.
The Mango clan converged on Wollongong with Brother Mango & I doing the short course race (400m swim/3k run) with lots of other Mangos in a cheerleading capacity (*waves*)
Standing on a hill overlooking the course, I was thinking to myself that there was no way it was a 400m swim. Interestingly someone on Trannies suspects it was closer to 500-500m!
The women's wave was the first to go in the short course event with the U35 men 3mins behind us. I was really worried about being swum over the top of by the men but thankfully, they went around us when they finally caught us.
That's me in the pink cap ;-)
With 50 women in my wave, it was really congested & difficult to find an open patch of water for much of the course. A few younger girls also decided that they had to touch the buoys when they went around them (!) - which resulted in those behind them having to breaststroke to get around the buoys. Grrr.
Much to my considerable surprise, I actually felt reasonably comfortable out there - a big improvement on my last (first) two races. I'm not sure why - perhaps it was because I had others around me & didn't feel so 'left behind'. For whatever reason, I felt reasonably good - so much so that after we turned the last buoy to head for home, I was getting frustrated that I couldn't find an open patch of water to open up my stroke. Out of the water in 26th spot (26/50) :-)
Once out of the water it was a 15m run across the sand to a (short) set of stairs which sent my heart rate through the roof. My transition was far too leisurely - I took a swig of water to get rid of that horrid salt water taste & had difficulty getting my shoes on. I don't think I loosened my (elastic) laces enough.
Anyhoo, then I was off on the run leg - straight up a short, steep, grassy hill - and there goes the heart rate again! Other than that rise, the run was a flat out & back along the beachfront. I had a stitch for the whole run & was overtaken by quite a few people - not surprisingly given that my longest run in the last 6 months has only been 3k. I also admit to walking through the drink stop at the turnaround (*she blushes*)
The run back to the finish was good with people lining the last 250m or so. It really hurt though! I achieved my A & B goals for the race - Goal A being not to drown ;-) and Goal B being to stay in front of Brother Mango who I had a 5min head start over. Preliminary results are now up:
S: 11:26
R: 20:06 (incl T)
Total: 31:33
31/50 30-39 age group
The Mini Mango & I showing off our muscles post-race
Sunday
AM - after a big sleep (I was absolutely exhausted), the Brothers Mango took me on a bike tour of Shellharbour & Kiama this morning.
R went out for his long ride early so Brother Mango & I left later & met him at the almost decedent hour of 7.45am. We headed along back roads west of Shellharbour & Kiama, through the beautiful lush, green & rolling countryside with the massive escarpment in the background, before turning onto the highway at Kiama & heading for home It was a beautiful, albeit hilly, ride -
Finished with 24.86k in 1:13. Given that I haven't done a hilly ride on Betty (roadie) since the Gong ride in November, I'm really happy with how I felt on the hills.
A long (1.5 hour) nana nap this afternoon has finished off a great weekend. Given that I never nana nap, it's a pretty good indication of how tired I'm feeling. Thankfully I've got tomorrow off (work) to recover!
MTD: S - 7.15k + B - 71.32k* + R - 22.1k
* long rides & races only
AM - Australia Day Illawarra Aquathon, Wollongong - 400m swim/3k run
My first open water swim! To be honest, I wasn't particularly nervous in the lead-up to, or the morning of, this event. I was actually rather blase about it. I'm not sure why.
The Mango clan converged on Wollongong with Brother Mango & I doing the short course race (400m swim/3k run) with lots of other Mangos in a cheerleading capacity (*waves*)
Standing on a hill overlooking the course, I was thinking to myself that there was no way it was a 400m swim. Interestingly someone on Trannies suspects it was closer to 500-500m!
The women's wave was the first to go in the short course event with the U35 men 3mins behind us. I was really worried about being swum over the top of by the men but thankfully, they went around us when they finally caught us.
That's me in the pink cap ;-)
With 50 women in my wave, it was really congested & difficult to find an open patch of water for much of the course. A few younger girls also decided that they had to touch the buoys when they went around them (!) - which resulted in those behind them having to breaststroke to get around the buoys. Grrr.
Much to my considerable surprise, I actually felt reasonably comfortable out there - a big improvement on my last (first) two races. I'm not sure why - perhaps it was because I had others around me & didn't feel so 'left behind'. For whatever reason, I felt reasonably good - so much so that after we turned the last buoy to head for home, I was getting frustrated that I couldn't find an open patch of water to open up my stroke. Out of the water in 26th spot (26/50) :-)
Once out of the water it was a 15m run across the sand to a (short) set of stairs which sent my heart rate through the roof. My transition was far too leisurely - I took a swig of water to get rid of that horrid salt water taste & had difficulty getting my shoes on. I don't think I loosened my (elastic) laces enough.
Anyhoo, then I was off on the run leg - straight up a short, steep, grassy hill - and there goes the heart rate again! Other than that rise, the run was a flat out & back along the beachfront. I had a stitch for the whole run & was overtaken by quite a few people - not surprisingly given that my longest run in the last 6 months has only been 3k. I also admit to walking through the drink stop at the turnaround (*she blushes*)
The run back to the finish was good with people lining the last 250m or so. It really hurt though! I achieved my A & B goals for the race - Goal A being not to drown ;-) and Goal B being to stay in front of Brother Mango who I had a 5min head start over. Preliminary results are now up:
S: 11:26
R: 20:06 (incl T)
Total: 31:33
31/50 30-39 age group
The Mini Mango & I showing off our muscles post-race
Sunday
AM - after a big sleep (I was absolutely exhausted), the Brothers Mango took me on a bike tour of Shellharbour & Kiama this morning.
R went out for his long ride early so Brother Mango & I left later & met him at the almost decedent hour of 7.45am. We headed along back roads west of Shellharbour & Kiama, through the beautiful lush, green & rolling countryside with the massive escarpment in the background, before turning onto the highway at Kiama & heading for home It was a beautiful, albeit hilly, ride -
Finished with 24.86k in 1:13. Given that I haven't done a hilly ride on Betty (roadie) since the Gong ride in November, I'm really happy with how I felt on the hills.
A long (1.5 hour) nana nap this afternoon has finished off a great weekend. Given that I never nana nap, it's a pretty good indication of how tired I'm feeling. Thankfully I've got tomorrow off (work) to recover!
MTD: S - 7.15k + B - 71.32k* + R - 22.1k
* long rides & races only
Thursday, January 24, 2008
Entertain the possibility
Tesso, different PT - though this one is equally deserving (perhaps even more so) of the "Satan" name ;-)
My lower back & calves were trashed after Monday's strength session. D*mn squat jumps!
Tuesday
AM - Sticking with 20mins runs again this week as I re-introduce hills. My physio will be proud - not changing two elements at the same time (ie increasing distance AND reintroducing hills). See, I'm learning :-)
Having not run on hills since July last year, I'd forgotten how much they hurt! But taking the glass-half-full view, being allowed to run them again means I'm injury free :-) 20mins (3.2k) later I got home, red faced but very happy!
PM - back to the pool for a scenic 1.5k swim. Due to work, I didn't get to the pool until 7.30pm which makes for a very late dinner (read 9pm). Not good I know. Swim was ok. Not great. Felt pretty flat, sluggish & seemed to be sitting a bit lower in the water than normal. That's ok - that was my crap swim out of the way before the weekend ;-)
Wednesday
AM - 42mins bike session on the trainer with lots of short(ish) efforts at what was supposed to be AT but didn't quite get there. Tired & dead legs. Tough morning.
PM - massage.
Thursday
AM - another 20mins run (3.1k), this time back on the flats. Slow & tired this morning.
PM - stretching. Was supposed to do a strength session tonight but I'm tired & a bit tight in my back & calves after Monday's session.
Rest day tomorrow (Friday) before the Australia Day Illawarra Aquathon (400m swim/3k run) on Saturday at Wollongong. Looking forward to the challenge of my first open water swim :-)
MTD: S - 6.75k + B - 46.5k* + R - 19.1k
*long rides & races only. Must get sensor working on my bike...
My lower back & calves were trashed after Monday's strength session. D*mn squat jumps!
Tuesday
AM - Sticking with 20mins runs again this week as I re-introduce hills. My physio will be proud - not changing two elements at the same time (ie increasing distance AND reintroducing hills). See, I'm learning :-)
Having not run on hills since July last year, I'd forgotten how much they hurt! But taking the glass-half-full view, being allowed to run them again means I'm injury free :-) 20mins (3.2k) later I got home, red faced but very happy!
PM - back to the pool for a scenic 1.5k swim. Due to work, I didn't get to the pool until 7.30pm which makes for a very late dinner (read 9pm). Not good I know. Swim was ok. Not great. Felt pretty flat, sluggish & seemed to be sitting a bit lower in the water than normal. That's ok - that was my crap swim out of the way before the weekend ;-)
Wednesday
AM - 42mins bike session on the trainer with lots of short(ish) efforts at what was supposed to be AT but didn't quite get there. Tired & dead legs. Tough morning.
PM - massage.
Thursday
AM - another 20mins run (3.1k), this time back on the flats. Slow & tired this morning.
PM - stretching. Was supposed to do a strength session tonight but I'm tired & a bit tight in my back & calves after Monday's session.
Rest day tomorrow (Friday) before the Australia Day Illawarra Aquathon (400m swim/3k run) on Saturday at Wollongong. Looking forward to the challenge of my first open water swim :-)
MTD: S - 6.75k + B - 46.5k* + R - 19.1k
*long rides & races only. Must get sensor working on my bike...
Monday, January 21, 2008
Super Monday
In an effort to avoid writing essays when I update, here is today's 60mins strength session with the PT:
- 5mins w/u run
- 2 x supersets (triple set really) of:
(a) 20 x bent over rows (20kg b/bell)
(b) 20 x single arm bent over rows (8kg)
(c) kick-boxing kicks against a pad - 1 kick/5sec rec, 2 kicks/5 sec rec, up to 10 kicks. This really gets the heart working!;
- 20 x bent over row (20kg b/bell)
- 20 x single arm bent over rows (8kg)
- 20 x chest press on swiss ball (6kg)
- 20 x push-ups;
- superset of:
(a) kickboxing kicks against a pad; and
(b) squat jumps,
so, eg, 1 kick/10 squat jumps, 2 kicks/10 squat jumps up to 10 kicks/10 jumps. O.M.G.
- 20 x chest press on swiss ball (6kg)
- 20 x push-ups
- stretching.
I'm going to have stacks of BS by the end of the year at this rate ;-)
- 5mins w/u run
- 2 x supersets (triple set really) of:
(a) 20 x bent over rows (20kg b/bell)
(b) 20 x single arm bent over rows (8kg)
(c) kick-boxing kicks against a pad - 1 kick/5sec rec, 2 kicks/5 sec rec, up to 10 kicks. This really gets the heart working!;
- 20 x bent over row (20kg b/bell)
- 20 x single arm bent over rows (8kg)
- 20 x chest press on swiss ball (6kg)
- 20 x push-ups;
- superset of:
(a) kickboxing kicks against a pad; and
(b) squat jumps,
so, eg, 1 kick/10 squat jumps, 2 kicks/10 squat jumps up to 10 kicks/10 jumps. O.M.G.
- 20 x chest press on swiss ball (6kg)
- 20 x push-ups
- stretching.
I'm going to have stacks of BS by the end of the year at this rate ;-)
Sunday, January 20, 2008
Another day, another long post!
Sorry 'bout that. Busy times
Wednesday
Rest day. Was due to ride but woke with a headache so I swapped my rest days around
Thursday
AM - 60mins strength session with the PT. This was a great session & has given me a big confidence boost. My strength has increased considerably in recent weeks, woohoo!
- 5min run w/u
- 40 x alternate lunges + bicep curl (2 x 5kg)
- 20 x single leg deadlifts (using a s/ball against a wall) + single arm bicep curl + shoulder press (4kg). Ouchy. Much harder than the way I had previously been doing them.
- lunges with pulses (6/8/10/12/8/6) on each leg - each set followed by an explosive set up onto a bench
At this point, the PT gave me the option of trashing my legs further or doing chest & back. I hate push-ups so trashed legs it was!
- 20 x alternate lunges + bicep curl (2 x 5kg), trying for an explosive 'push' back to the standing position
- superset of:
(a) lunges with pulses (6/8/10/12/8/6), each set followed by an explosive set-up onto a bench;
(b) 20 slow lunges;
(c) 10 x single leg deadlifts (using a s/ball against a wall),running through the whole superset focusing on one leg & then the whole set again for the other. Super ouchy.
- stretching
There was more but I can't remember it all now...Surprisingly, I didn't have to crawl back to the office like I normally do.
Friday
AM - 45mins bike session including 3 x 5min hard efforts. Really tough on the legs after yesterday's strength session.
Saturday
AM - I must say that I really struggled to get out of bed this morning. But my (scary) goals for later this year & early next year are at the forefront of my mind at the moment so there was no way I wasn't going to do my sessions. My second 20mins run (3.2k) felt slightly easier than the first even though this was on a (slightly) undulating course. I've missed running in the rain!
After home for some food, a shower & catching up on CR, I headed off to the pool for a 1.5k swim in the rain (I had the 50m pool to myself, woohoo!) which included 3 x 200m hard efforts. Somehow I managed to keep the efforts consistent again. If only my pacing when running was so consistent!
Sunday
What a day. I was not meant to ride outdoors today
1. I was supposed to do a MTB course but got a message at 7am that it was cancelled.
2. At lunch, headed up to the park at Glenbrook again (20mins drive) for another outing on the MTB, only to discover the road in the park was closed due to the level of water over the causeway. Before anyone says it, I'm not strong enough (yet) to ride up the hill from the causeway.
3. Headed home for some lunch, put the MTB away & got out the road bike. Drove to the M7 bike path (about 20mins) from home. Arrived, got out of the car & suddenly realised that I'd forgotten my road cycling shoes. Argh. I almost laughed. Almost. But not quite
So I headed home & was tempted to abandon the session entirely but the prospect of perhaps having to chase Ellie around a tri course in two weeks was at the forefront of my mind. So I trashed myself for 75mins on the trainer instead (25k approx).
MTD: S 5.25k + B 46.5k + R 12.8k
Wednesday
Rest day. Was due to ride but woke with a headache so I swapped my rest days around
Thursday
AM - 60mins strength session with the PT. This was a great session & has given me a big confidence boost. My strength has increased considerably in recent weeks, woohoo!
- 5min run w/u
- 40 x alternate lunges + bicep curl (2 x 5kg)
- 20 x single leg deadlifts (using a s/ball against a wall) + single arm bicep curl + shoulder press (4kg). Ouchy. Much harder than the way I had previously been doing them.
- lunges with pulses (6/8/10/12/8/6) on each leg - each set followed by an explosive set up onto a bench
At this point, the PT gave me the option of trashing my legs further or doing chest & back. I hate push-ups so trashed legs it was!
- 20 x alternate lunges + bicep curl (2 x 5kg), trying for an explosive 'push' back to the standing position
- superset of:
(a) lunges with pulses (6/8/10/12/8/6), each set followed by an explosive set-up onto a bench;
(b) 20 slow lunges;
(c) 10 x single leg deadlifts (using a s/ball against a wall),running through the whole superset focusing on one leg & then the whole set again for the other. Super ouchy.
- stretching
There was more but I can't remember it all now...Surprisingly, I didn't have to crawl back to the office like I normally do.
Friday
AM - 45mins bike session including 3 x 5min hard efforts. Really tough on the legs after yesterday's strength session.
Saturday
AM - I must say that I really struggled to get out of bed this morning. But my (scary) goals for later this year & early next year are at the forefront of my mind at the moment so there was no way I wasn't going to do my sessions. My second 20mins run (3.2k) felt slightly easier than the first even though this was on a (slightly) undulating course. I've missed running in the rain!
After home for some food, a shower & catching up on CR, I headed off to the pool for a 1.5k swim in the rain (I had the 50m pool to myself, woohoo!) which included 3 x 200m hard efforts. Somehow I managed to keep the efforts consistent again. If only my pacing when running was so consistent!
Sunday
What a day. I was not meant to ride outdoors today
1. I was supposed to do a MTB course but got a message at 7am that it was cancelled.
2. At lunch, headed up to the park at Glenbrook again (20mins drive) for another outing on the MTB, only to discover the road in the park was closed due to the level of water over the causeway. Before anyone says it, I'm not strong enough (yet) to ride up the hill from the causeway.
3. Headed home for some lunch, put the MTB away & got out the road bike. Drove to the M7 bike path (about 20mins) from home. Arrived, got out of the car & suddenly realised that I'd forgotten my road cycling shoes. Argh. I almost laughed. Almost. But not quite
So I headed home & was tempted to abandon the session entirely but the prospect of perhaps having to chase Ellie around a tri course in two weeks was at the forefront of my mind. So I trashed myself for 75mins on the trainer instead (25k approx).
MTD: S 5.25k + B 46.5k + R 12.8k
Wednesday, January 16, 2008
Fortius
More of the same as last week's recovery week ended & the training kicked in again this week.
Friday
AM - 30mins spin at 90 RPMs on Betty in front of the telly
Saturday
AM - 60mins walk (6.55k). Yes, a walk! I must admit that at about the 35mins mark, I started thinking about how much I was looking forward to getting stuck into the training again next week!
Sunday
Rest day :-(
I had 60mins ride on the program but it didn't happen. After a late night, I decided to stay in bed, have a lazy morning & ride in the afternoon. Wrong decision. We had not one or two thunderstorms but 5 hours of thunderstorms. It was incredible - I've never seen, or heard, a storm like that before. Hail, wind & huge amounts of rain, some of which decided to come under the front door meant that the day wasn't too boring ;-)
Monday
PM - I had to cancel my PT session due to work so I took myself off to the gym for a 45mins strength session after work:
- 5mins bike w/u
- lunges with 'pulses' on a ladder 6/8/10/12/10/8/6 - these still hurt
- 3 x supersets of bicep curls & (assisted) chin-ups (normal, alternate grip & rockclimbing)
- 2 sets of 14 single leg deadlifts (6kg)
- 2 sets of reverse flyes
- 20 x twisting oblique thingy with 3kg medicine ball
- 50 crunches
- stretching.
Tuesday
AM - 20mins walk + 20mins run (3.2k) - my longest run in over 6 months. Felt pretty good too. Happy days
PM - massage at lunch then back to the pool for a scenic 1.3k swim including 12 x50m firm efforts. Much to my surprise, they were remarkably consistent - only 3sec separated the slowest & fastest!
MTD: 3.75k S + 21.5k* B + 9.6k R (LOL)
* long rides + races only
Friday
AM - 30mins spin at 90 RPMs on Betty in front of the telly
Saturday
AM - 60mins walk (6.55k). Yes, a walk! I must admit that at about the 35mins mark, I started thinking about how much I was looking forward to getting stuck into the training again next week!
Sunday
Rest day :-(
I had 60mins ride on the program but it didn't happen. After a late night, I decided to stay in bed, have a lazy morning & ride in the afternoon. Wrong decision. We had not one or two thunderstorms but 5 hours of thunderstorms. It was incredible - I've never seen, or heard, a storm like that before. Hail, wind & huge amounts of rain, some of which decided to come under the front door meant that the day wasn't too boring ;-)
Monday
PM - I had to cancel my PT session due to work so I took myself off to the gym for a 45mins strength session after work:
- 5mins bike w/u
- lunges with 'pulses' on a ladder 6/8/10/12/10/8/6 - these still hurt
- 3 x supersets of bicep curls & (assisted) chin-ups (normal, alternate grip & rockclimbing)
- 2 sets of 14 single leg deadlifts (6kg)
- 2 sets of reverse flyes
- 20 x twisting oblique thingy with 3kg medicine ball
- 50 crunches
- stretching.
Tuesday
AM - 20mins walk + 20mins run (3.2k) - my longest run in over 6 months. Felt pretty good too. Happy days
PM - massage at lunch then back to the pool for a scenic 1.3k swim including 12 x50m firm efforts. Much to my surprise, they were remarkably consistent - only 3sec separated the slowest & fastest!
MTD: 3.75k S + 21.5k* B + 9.6k R (LOL)
* long rides + races only
Sunday, January 13, 2008
Hillary
Edmund, not Clinton.
The world lost a great man this week. One of my heros. While Sir Edmund Hillary's humanitarian efforts have always been overshadowed by his achievement on Everest, they are matched by few.
RIP Sir.
The world lost a great man this week. One of my heros. While Sir Edmund Hillary's humanitarian efforts have always been overshadowed by his achievement on Everest, they are matched by few.
RIP Sir.
Thursday, January 10, 2008
Twenty2
Last week wasn't a recovery week Bro - this is :-)
Monday
AM - sleep in :-)
PM - 35mins strength session + 15mins stretching at lunch:
- 5mins bike w/u
- lunges with pulses on a ladder of 6/8/10/12/10/8/6 - crap these are hard
- 2 supersets of 20 x chest flyes on swiss ball + 20 x single arm rows
- 2 sets x 12 single leg dead lifts with 6kg. Ouchy !
Tuesday
AM - 20mins walk + 15mins run (2.4k). I really enjoyed my run this morning - it's so much easier when you don't have to swim & ride beforehand.
PM - massage at lunch & easy, not to mention scenic, 1k swim after work. With the fear of my next race looming, I took the opportunity to practice my sighting - I need it.
Wednesday
Rest day :-)
Thursday
AM - return of the torturer, aka my PT. 60mins strength session at 7am which (thanks to it being a recovery week) was bloody hard work but not completely & utterly shattering like his usual sessions:
- 5mins run w/u
- 20 x wall squats (with s/ball), bicep curl & shoulder press (2 x 5kg d/b)
- 360 degrees lunges & bicep curl (2 x 5kg d/b)
- diagonal walking lunges with 10kg
- 20 x oblique twisty thing on the ground with 10kg kettle ball (KB)
- 2 x supersets using 7kg KB: 1 squat with KB extended overhead followed by 10 x tricep extensions
- 20 x oblique twisty things with 7kg KB
- 50 x crunches
- 2 x supersets of 1 squat/10 x tricep extensions with 7kg KB
- push ups - 10 on toes, then 10 on knees with a 'pulse' at the bottom of the push up. Nasty
- 15 x wall squats (with s/ball), bicep curl & shoulder press (10kg KB)
- 20 x hamstring curls (s/ball)
- 5 push ups on a swiss ball (really freakn hard)
- 20 x seated rows
- stretching
BS here I come :-)
Monday
AM - sleep in :-)
PM - 35mins strength session + 15mins stretching at lunch:
- 5mins bike w/u
- lunges with pulses on a ladder of 6/8/10/12/10/8/6 - crap these are hard
- 2 supersets of 20 x chest flyes on swiss ball + 20 x single arm rows
- 2 sets x 12 single leg dead lifts with 6kg. Ouchy !
Tuesday
AM - 20mins walk + 15mins run (2.4k). I really enjoyed my run this morning - it's so much easier when you don't have to swim & ride beforehand.
PM - massage at lunch & easy, not to mention scenic, 1k swim after work. With the fear of my next race looming, I took the opportunity to practice my sighting - I need it.
Wednesday
Rest day :-)
Thursday
AM - return of the torturer, aka my PT. 60mins strength session at 7am which (thanks to it being a recovery week) was bloody hard work but not completely & utterly shattering like his usual sessions:
- 5mins run w/u
- 20 x wall squats (with s/ball), bicep curl & shoulder press (2 x 5kg d/b)
- 360 degrees lunges & bicep curl (2 x 5kg d/b)
- diagonal walking lunges with 10kg
- 20 x oblique twisty thing on the ground with 10kg kettle ball (KB)
- 2 x supersets using 7kg KB: 1 squat with KB extended overhead followed by 10 x tricep extensions
- 20 x oblique twisty things with 7kg KB
- 50 x crunches
- 2 x supersets of 1 squat/10 x tricep extensions with 7kg KB
- push ups - 10 on toes, then 10 on knees with a 'pulse' at the bottom of the push up. Nasty
- 15 x wall squats (with s/ball), bicep curl & shoulder press (10kg KB)
- 20 x hamstring curls (s/ball)
- 5 push ups on a swiss ball (really freakn hard)
- 20 x seated rows
- stretching
BS here I come :-)
Sunday, January 06, 2008
2008 - the year of BS :-)
Base & Strength that is ;-) The first half of the year is dedicated to base & strength with a few varied races thrown in to keep things interesting. But to start with, I'm kicking the year off with an easy month. After 2 colds in December, Coach TA has recommended taking things a bit easier this month to get my health back on track so I have a couple of recovery weeks, rest days & instructions to get more sleep :-)
Monday (NYE) & Tuesday (NYD) both became unplanned rest days due to factors ranging from the gym only opening during weird hours on NYE & waking up on NYD with a 'crook' neck. I couldn't turn my head to the left & even had trouble lifting an arm to tie my hair back. And no, I didn't do anything too silly on NYE to cause it.
Wednesday
AM - 45mins bike session on the trainer. Thanks to work being quiet at the moment, I took the opportunity to sleep in until, wait for it, 5.25am (woohoo!) before doing this session. I haven't been paying attention to my cadence recently so I've probably reverted back to my usual Ulrich, not Armstrong, style. 90RPMs hurts when you aren't used to it.
PM - (scenic) 1.2k swim in the 25m pool due to too many feral kids in the outdoor pool.
Thursday
AM - 20mins walk + 10mins run (1.5k) before work to stretch the legs out before tomorrow's race.
Friday
PM - Panthers Tri Club race - 250m/10k/2.5k
My first 'enticer' so another triathlon PB for me & another for Mango (including a sub-20min 5k split!)
The swim was better than last time. I discovered how to swim straight - by following the cables that run the length of the rowing course. Of course that didn't help much once the cables disappeared. Anyhoo, the swim was ok. It is definitely something I need to work on.
The ride was tough thanks to an easterly wind creating a tough headwind. Oh, & the fact that I hadn't ridden a road bike since my last tri. After riding the MTB so much recently, I think it took me the first lap (of a 2 lap course) to get used to the handling, set-up, cornering, gears etc. Note to self: ride road bike at least once before each tri.
The run was also tough - of course the fact that I haven't run further than 2.5k in the last 6 mths probably had something to do with it.
I was toying with the idea of doing a sprint (750m/20k/5k) next month but I now know that I'm not ready for it (yet). I stuffed up starting my watch (again) so I'll have to wait for the official results to come out.
Edit: the results are up!
S - 6:44 (incl T1)
B - 21:53
R - 15:17 (incl T2)
Total: 43:54
My scepticism about the accuracy of triathlon courses continues.There is no way I was running faster than 6:11min/k! It 'appears' to big improvement on my first race - only 3mins slower despite doing an extra 50m swim and 500m run. But hey, its my first enticer and therefore a PB so I'll take it.
Saturday
Rest day.
Sunday
AM - 60mins MTB in the Glenbrook National Park (11.5k), including my first single track experience! I've been putting off trying the single track for a while now but with Horrie's wise words in mind (don't let fear hold you back), I decided to go for it today. And I'm sooo glad I did - woohoo - what a buzz! Scary & exhilarating in equal part. Why on earth would you ride on the boring road when you can zip down a trail so narrow that the foliage on either side whips at your handle bars while trying to dodge the biggest of the rocks & drop-offs on the course? Very, very cool.
I've been so focused on learning to MTB recently that I haven't been taking in the scenery. It is one of my favourite places. The contrast in colours between the red dirt firetrails, the lush green foliage, the charcoal-coloured tree trucks & that deep blue sky you only see once you get out of the Sydney basin is simply stunning :-) Happy days!
MTD: S 1.45k/B 21.5k/R 4k (LOL)
Monday (NYE) & Tuesday (NYD) both became unplanned rest days due to factors ranging from the gym only opening during weird hours on NYE & waking up on NYD with a 'crook' neck. I couldn't turn my head to the left & even had trouble lifting an arm to tie my hair back. And no, I didn't do anything too silly on NYE to cause it.
Wednesday
AM - 45mins bike session on the trainer. Thanks to work being quiet at the moment, I took the opportunity to sleep in until, wait for it, 5.25am (woohoo!) before doing this session. I haven't been paying attention to my cadence recently so I've probably reverted back to my usual Ulrich, not Armstrong, style. 90RPMs hurts when you aren't used to it.
PM - (scenic) 1.2k swim in the 25m pool due to too many feral kids in the outdoor pool.
Thursday
AM - 20mins walk + 10mins run (1.5k) before work to stretch the legs out before tomorrow's race.
Friday
PM - Panthers Tri Club race - 250m/10k/2.5k
My first 'enticer' so another triathlon PB for me & another for Mango (including a sub-20min 5k split!)
The swim was better than last time. I discovered how to swim straight - by following the cables that run the length of the rowing course. Of course that didn't help much once the cables disappeared. Anyhoo, the swim was ok. It is definitely something I need to work on.
The ride was tough thanks to an easterly wind creating a tough headwind. Oh, & the fact that I hadn't ridden a road bike since my last tri. After riding the MTB so much recently, I think it took me the first lap (of a 2 lap course) to get used to the handling, set-up, cornering, gears etc. Note to self: ride road bike at least once before each tri.
The run was also tough - of course the fact that I haven't run further than 2.5k in the last 6 mths probably had something to do with it.
I was toying with the idea of doing a sprint (750m/20k/5k) next month but I now know that I'm not ready for it (yet). I stuffed up starting my watch (again) so I'll have to wait for the official results to come out.
Edit: the results are up!
S - 6:44 (incl T1)
B - 21:53
R - 15:17 (incl T2)
Total: 43:54
My scepticism about the accuracy of triathlon courses continues.There is no way I was running faster than 6:11min/k! It 'appears' to big improvement on my first race - only 3mins slower despite doing an extra 50m swim and 500m run. But hey, its my first enticer and therefore a PB so I'll take it.
Saturday
Rest day.
Sunday
AM - 60mins MTB in the Glenbrook National Park (11.5k), including my first single track experience! I've been putting off trying the single track for a while now but with Horrie's wise words in mind (don't let fear hold you back), I decided to go for it today. And I'm sooo glad I did - woohoo - what a buzz! Scary & exhilarating in equal part. Why on earth would you ride on the boring road when you can zip down a trail so narrow that the foliage on either side whips at your handle bars while trying to dodge the biggest of the rocks & drop-offs on the course? Very, very cool.
I've been so focused on learning to MTB recently that I haven't been taking in the scenery. It is one of my favourite places. The contrast in colours between the red dirt firetrails, the lush green foliage, the charcoal-coloured tree trucks & that deep blue sky you only see once you get out of the Sydney basin is simply stunning :-) Happy days!
MTD: S 1.45k/B 21.5k/R 4k (LOL)
Monday, December 31, 2007
NYE 2007 - LG :-)
First and foremost, I would like to thank everyone who has taken the time to comment or email/PM me privately. I can't begin to describe how much your support, encouragement, advice, sponsorship & occasional laugh at my expense means to me. I wish you all the very best for 2008 - may it be full of happiness, laughter, injury-free training and much love.
On NYE 2006, I had a lot to say. On NYE 2007, I don't. Words cannot begin to describe what an incredible, surprising & wonderful year I have had -
On NYE 2006, I had a lot to say. On NYE 2007, I don't. Words cannot begin to describe what an incredible, surprising & wonderful year I have had -
Sunday, December 30, 2007
Eye of the Tiger
Today's theme song :-)
Still coughing but slowly returning to consistent training -
Friday
AM - 42mins bike session on the trainer in front of the telly (including lots of short AT intervals) before work
PM - physio exercises, core work & stretches
Saturday
AM - sleep-in :-) followed by a very warm 20mins walk, 15min run & stretching. My cough was a bit worse when I woke up this morning. I sounded a bit like Darth Vadar while running - nothing like a bit of heavy breathing first thing in the morning ;-)
PM - headed to the pool in the late afternoon for a (scenic) 1.8k swim in the 25m pool thanks to the outdoor (50m) pool being inundated by screaming children. Made a big change after last week when R & I were the only ones in the 50m pool because everyone else was scared off by the rain !
Sunday
AM - my first long ride in over a month (!). Headed up to the Glenbrook National Park with Apollo for 90mins on various trails. I was supposed to do 2 hrs but cut it short. It was nice to be out on the MTB again but my legs had nothing this morning. I think I need to eat a bit more before my long rides.
Tomorrow, it's back to work (yes, on NYE) before another self-inflicted strength session in the gym.
Thanks to 2 colds, various Christmas & engagement functions & 1 weekend of laziness, my totals for December are so pathetic I'm not even going to bother to add them up. Still, I've done my first tri this month - and again remained injury free for the 4th month in a row (woohoo!) - so it hasn't been a complete wasteland. It will be nice to get rid of this cough & get back into consistent training again, particularly as my goals for the second half of 2008 in particular will require the development of a greater base & much more strength....:-)
Still coughing but slowly returning to consistent training -
Friday
AM - 42mins bike session on the trainer in front of the telly (including lots of short AT intervals) before work
PM - physio exercises, core work & stretches
Saturday
AM - sleep-in :-) followed by a very warm 20mins walk, 15min run & stretching. My cough was a bit worse when I woke up this morning. I sounded a bit like Darth Vadar while running - nothing like a bit of heavy breathing first thing in the morning ;-)
PM - headed to the pool in the late afternoon for a (scenic) 1.8k swim in the 25m pool thanks to the outdoor (50m) pool being inundated by screaming children. Made a big change after last week when R & I were the only ones in the 50m pool because everyone else was scared off by the rain !
Sunday
AM - my first long ride in over a month (!). Headed up to the Glenbrook National Park with Apollo for 90mins on various trails. I was supposed to do 2 hrs but cut it short. It was nice to be out on the MTB again but my legs had nothing this morning. I think I need to eat a bit more before my long rides.
Tomorrow, it's back to work (yes, on NYE) before another self-inflicted strength session in the gym.
Thanks to 2 colds, various Christmas & engagement functions & 1 weekend of laziness, my totals for December are so pathetic I'm not even going to bother to add them up. Still, I've done my first tri this month - and again remained injury free for the 4th month in a row (woohoo!) - so it hasn't been a complete wasteland. It will be nice to get rid of this cough & get back into consistent training again, particularly as my goals for the second half of 2008 in particular will require the development of a greater base & much more strength....:-)
Friday, December 28, 2007
Thursday, December 27, 2007
Play toys
Christmas Day
Rest day - not to mention a wonderful day with my families new and old :-)
As requested, Santa kindly delivered a set of trekking poles and a Thermarest. Not your typical Christmas presents for a girl I know ;-)
Boxing Day
..became a rest day after I was awake half the night coughing up at least one & possibly both lungs.
Thursday
Back to work :-(
I almost skipped this session after a late night & early start - I caught the train to work from Shellharbour this morning after staying with R's family for a few days. But the prospect of doing my next tri on zero training since my last one forced my hand. My PT is on holidays at the moment so I headed to the gym at lunch for 15min run on the tready and strength session (40mins):
- lunges with pulses with front foot on bosu ball (6/8/10/12/10/8/6)
- 20 x single arm row
- 20 x bicep curl + shoulder press
- 20 x single leg deadlifts (with 2 x 4kg dumbbells)
- 20 x tri pushdowns
- stretching
Still coughing but getting better. Looking forward to getting back into the consistent training again.
Rest day - not to mention a wonderful day with my families new and old :-)
As requested, Santa kindly delivered a set of trekking poles and a Thermarest. Not your typical Christmas presents for a girl I know ;-)
Boxing Day
..became a rest day after I was awake half the night coughing up at least one & possibly both lungs.
Thursday
Back to work :-(
I almost skipped this session after a late night & early start - I caught the train to work from Shellharbour this morning after staying with R's family for a few days. But the prospect of doing my next tri on zero training since my last one forced my hand. My PT is on holidays at the moment so I headed to the gym at lunch for 15min run on the tready and strength session (40mins):
- lunges with pulses with front foot on bosu ball (6/8/10/12/10/8/6)
- 20 x single arm row
- 20 x bicep curl + shoulder press
- 20 x single leg deadlifts (with 2 x 4kg dumbbells)
- 20 x tri pushdowns
- stretching
Still coughing but getting better. Looking forward to getting back into the consistent training again.
Monday, December 24, 2007
T'was the afternoon before Christmas....
And I'm home after a 1/2 day at work. The Christmas shopping has long been finished, my mum & nan are in the kitchen whipping up a storm, organising our traditional Christmas Eve seafood extravaganza and R and the Mini Mango are on their way over to spend Christmas Eve & Christmas morning with us. Amazing to think how life has changed for me in the course of a year - Mango & I hadn't even met this time last year. Now I have a fiance - not to mention a step-daughter-to-be, a scary prospect for someone who has never wanted children of her own. But I have been very blessed with a wonderful step-daughter-to-be (R isn't bad either ;-)) and I wouldn't have it any other way. Happy days :-)
The last few days have been a write-off for me so far as training is concerned. Wednesday afternoon I started coming down with a nasty head cold which has pretty much floored me since then. The only sessions I have done since my bike session on Wednesday morning was a (scenic) 1.6k swim on Saturday afternoon in the rain (I love swimming in the rain, almost as much as I love running in it) and a PT session (60mins) this morning -
- 5min w/u
- 24 x walking lunges with one 4kg dumbbell extended overhead.
- lunges with front foot on a bosu ball with pulses on a ladder structure (6/8/10/12/10/8/6) for each leg. Each set followed by what was supposed to explosive step up onto a bench
- 20 x lying oblique twisting thingy with a 3kg medicine ball
- 20 x core exercise I can't begin to describe with a 4kg medicine ball
- 20 x single (right) leg deadlifts with bicep curl & shoulder press (2 x 4kg dumbbells)
- 10 x right leg thigh kicks (my first kickboxing experience)
- alternating thigh kicks with push-ups up to 10 - ie 1 kick, 1 push-up, 2 thigh kicks, 2 push-ups etc. By the time I got to 8 it was bloody hard work !
- 20 x core exercise I can't begin to describe with 1 x 4kg dumbbell extended overhead
- 20 x lying oblique twisting thingy with a 3kg medicine ball
- 20 x single (left) leg deadlifts with bicep curl & shoulder presses (2 x 4kg dumbbells)
- plank
- stretches
Phew.
My training in December has been terribly inconsistent. I haven't done a long ride in a month now (yikes!). But hopefully with another day's rest tomorrow, I should be close to fully recovered and ready to get stuck into it (consistently) again.
I hope everyone has a wonderful & merry Christmas & that your day is filled with family, friends, joy, happiness & much love. I know mine will be :-)
The last few days have been a write-off for me so far as training is concerned. Wednesday afternoon I started coming down with a nasty head cold which has pretty much floored me since then. The only sessions I have done since my bike session on Wednesday morning was a (scenic) 1.6k swim on Saturday afternoon in the rain (I love swimming in the rain, almost as much as I love running in it) and a PT session (60mins) this morning -
- 5min w/u
- 24 x walking lunges with one 4kg dumbbell extended overhead.
- lunges with front foot on a bosu ball with pulses on a ladder structure (6/8/10/12/10/8/6) for each leg. Each set followed by what was supposed to explosive step up onto a bench
- 20 x lying oblique twisting thingy with a 3kg medicine ball
- 20 x core exercise I can't begin to describe with a 4kg medicine ball
- 20 x single (right) leg deadlifts with bicep curl & shoulder press (2 x 4kg dumbbells)
- 10 x right leg thigh kicks (my first kickboxing experience)
- alternating thigh kicks with push-ups up to 10 - ie 1 kick, 1 push-up, 2 thigh kicks, 2 push-ups etc. By the time I got to 8 it was bloody hard work !
- 20 x core exercise I can't begin to describe with 1 x 4kg dumbbell extended overhead
- 20 x lying oblique twisting thingy with a 3kg medicine ball
- 20 x single (left) leg deadlifts with bicep curl & shoulder presses (2 x 4kg dumbbells)
- plank
- stretches
Phew.
My training in December has been terribly inconsistent. I haven't done a long ride in a month now (yikes!). But hopefully with another day's rest tomorrow, I should be close to fully recovered and ready to get stuck into it (consistently) again.
I hope everyone has a wonderful & merry Christmas & that your day is filled with family, friends, joy, happiness & much love. I know mine will be :-)
Friday, December 21, 2007
Drafting
Righto. My draft list of events for the first half of 2008 is now listed over ==>
As I said previously it's a rather eclectic mix of trail runs, "aquathons", MTB races, triathlons & adventure races. It is only a draft list at this stage as a few race dates - and a few other events I have my eye on - haven't been announced yet. None of them are really 'key' races for me. More like a prelude to the second half of 2008 & early 2009 :-)
As I said previously it's a rather eclectic mix of trail runs, "aquathons", MTB races, triathlons & adventure races. It is only a draft list at this stage as a few race dates - and a few other events I have my eye on - haven't been announced yet. None of them are really 'key' races for me. More like a prelude to the second half of 2008 & early 2009 :-)
Wednesday, December 19, 2007
Wicked games
Wow! Thanks for all the comments & SMS' people. Much appreciated :-)
No rest for the wicked as they say. I pulled up extremely well after my tri debut on Sunday. Both soleus (sp?) are a bit tight at the moment - though I suspect it has more to do with the number of times I've been wearing high heels (thanks to various Christmas-related functions) in recent weeks than my training as I rarely wear them anymore. Hopefully with lots of stretching & the number of Christmas-related functions dwindling, it should improve quickly.
Monday
AM - 60mins PT session
I said to R over the weekend that I almost dread sessions with the PT because they are so damn hard. This session was no exception -
- 5mins run w/u
- lunges with pulses on a ladder structure (6/8/10/12) with 4kg dumbbell (5sec recovery).
- 20 x squats with a bicep curl & shoulder press (4kg dumbbell)
- 20 x push-ups with 1 hand on a bosu ball (15 of them on my toes)
- 20 x chest flyes on the swiss ball (4kg dumbbell)
- 20 x push-ups with 1 hand on a bosu ball (on knees)
- 20 x a core exercise I can't begin to name or describe
- 5mins run
- lunges with pulses on a ladder structure (6/8/10/12/10/8/6).
- core (jackknife & plank)
- stretches
O.M.G.
Tuesday
AM - took the extra sleep option this morning after getting in late after a lovely dinner with Mouse & NTR (*waves*). Good idea too as even with the extra sleep I had a lil bit of a sore throat during the day
PM - back to the pool for a (scenic) 1.2k swim. I felt pretty heavy in the water tonight. My chest & shoulders in particular are rather sore after yesterday's PT session which made the 'firm' efforts bloody hard work.
Wednesday
AM - up at 4.30am for a 45mins bike session including a total of 20mins at AT. Ouch.
Another PT session tomorrow morning. Oh man, I'm still sore from Monday's session. Is it too early to think about the weekend? All of my client's believe the world is going to end at 5pm on Christmas Eve….ai ai ai.
No rest for the wicked as they say. I pulled up extremely well after my tri debut on Sunday. Both soleus (sp?) are a bit tight at the moment - though I suspect it has more to do with the number of times I've been wearing high heels (thanks to various Christmas-related functions) in recent weeks than my training as I rarely wear them anymore. Hopefully with lots of stretching & the number of Christmas-related functions dwindling, it should improve quickly.
Monday
AM - 60mins PT session
I said to R over the weekend that I almost dread sessions with the PT because they are so damn hard. This session was no exception -
- 5mins run w/u
- lunges with pulses on a ladder structure (6/8/10/12) with 4kg dumbbell (5sec recovery).
- 20 x squats with a bicep curl & shoulder press (4kg dumbbell)
- 20 x push-ups with 1 hand on a bosu ball (15 of them on my toes)
- 20 x chest flyes on the swiss ball (4kg dumbbell)
- 20 x push-ups with 1 hand on a bosu ball (on knees)
- 20 x a core exercise I can't begin to name or describe
- 5mins run
- lunges with pulses on a ladder structure (6/8/10/12/10/8/6).
- core (jackknife & plank)
- stretches
O.M.G.
Tuesday
AM - took the extra sleep option this morning after getting in late after a lovely dinner with Mouse & NTR (*waves*). Good idea too as even with the extra sleep I had a lil bit of a sore throat during the day
PM - back to the pool for a (scenic) 1.2k swim. I felt pretty heavy in the water tonight. My chest & shoulders in particular are rather sore after yesterday's PT session which made the 'firm' efforts bloody hard work.
Wednesday
AM - up at 4.30am for a 45mins bike session including a total of 20mins at AT. Ouch.
Another PT session tomorrow morning. Oh man, I'm still sore from Monday's session. Is it too early to think about the weekend? All of my client's believe the world is going to end at 5pm on Christmas Eve….ai ai ai.
Sunday, December 16, 2007
Tri-ing
Well, I've finally done it. My first triathlon - not to mention my first race since the Great Nosh in June!
It is incredible to to think what has changed in my life since then :-) After Team Mango has had so many outings lately, it was time for Team Jen Jen (ie Mango) to step up to the role of cheerleader & official photographer today. And what a great job he did, thank you :-)
Today's club race was a memorial for a former club president who was killed in a training accident in 1999 so the format & distances were a bit 'different'. The short course race, which I did, was 200m swim, 10k ride & 2k run. The long course was 200/10/2/200/10/2. Ouch. The morning finished with breakfast - bacon & egg rolls. Perfect recovery food :-) .
I must say that I wasn't nervous about this race until I got in the water. The swim was ok. I had a 'moment'. Not a panic attack. I didn't hit or get hit. But at one stage very early, I felt claustrophobic & probably went out too fast. So to calm down, I started breathing every second stroke - which of course meant I went veering off towards the shore. Note to self - keep an eye on the buoy next time. Anyway, I got myself back on track & got out of the water in about 5 mins. Unfortunately I forgot to turn my watch on so I only have estimates of the splits.
* It's not your eyes. The photo is slightly blurry.
T1 was a bit too, um, leisurely. I felt a bit light headed when I bent over to put my shoes on.
I made a slow start on the bike as I couldn't get my foot into the cleat and so was quickly passed by another woman. I later caught her :-) It was a handicapped start so the girls had a 5 min head start over the boys. My uncle, who was doing the long course race, must have been slacking because he only passed me not long before I got off the bike ;-)
Onto the run & my legs felt heavy (as expected) so I just focused on my form & keeping my abs on. It took me about 500m before I started to settle into the run. 'High 5ing' my uncle as he went back past me on the run distracted me for a minute. I finished the 2k in about 13mins (which included T2) which I'm very happy with given that 6:30m/k is my current 'training pace' - not to mention the fact that I haven't run further than 2k since July!!
So I finished in 40:57 - far exceedingly R's estimate of 45mins and my estimate of 50mins :-)
From Black Stump to Six Foot to this - what a year it has been !
It is incredible to to think what has changed in my life since then :-) After Team Mango has had so many outings lately, it was time for Team Jen Jen (ie Mango) to step up to the role of cheerleader & official photographer today. And what a great job he did, thank you :-)
Today's club race was a memorial for a former club president who was killed in a training accident in 1999 so the format & distances were a bit 'different'. The short course race, which I did, was 200m swim, 10k ride & 2k run. The long course was 200/10/2/200/10/2. Ouch. The morning finished with breakfast - bacon & egg rolls. Perfect recovery food :-) .
I must say that I wasn't nervous about this race until I got in the water. The swim was ok. I had a 'moment'. Not a panic attack. I didn't hit or get hit. But at one stage very early, I felt claustrophobic & probably went out too fast. So to calm down, I started breathing every second stroke - which of course meant I went veering off towards the shore. Note to self - keep an eye on the buoy next time. Anyway, I got myself back on track & got out of the water in about 5 mins. Unfortunately I forgot to turn my watch on so I only have estimates of the splits.
* It's not your eyes. The photo is slightly blurry.
T1 was a bit too, um, leisurely. I felt a bit light headed when I bent over to put my shoes on.
I made a slow start on the bike as I couldn't get my foot into the cleat and so was quickly passed by another woman. I later caught her :-) It was a handicapped start so the girls had a 5 min head start over the boys. My uncle, who was doing the long course race, must have been slacking because he only passed me not long before I got off the bike ;-)
Onto the run & my legs felt heavy (as expected) so I just focused on my form & keeping my abs on. It took me about 500m before I started to settle into the run. 'High 5ing' my uncle as he went back past me on the run distracted me for a minute. I finished the 2k in about 13mins (which included T2) which I'm very happy with given that 6:30m/k is my current 'training pace' - not to mention the fact that I haven't run further than 2k since July!!
So I finished in 40:57 - far exceedingly R's estimate of 45mins and my estimate of 50mins :-)
From Black Stump to Six Foot to this - what a year it has been !
Saturday, December 15, 2007
Cross training
Thursday
AM - PT session (60mins)
Monday's session with the PT smashed my legs. I still had some DOMS in my quads so with that, and Sunday, in mind, my PT mercifully took it reasonably easy on me. "Reasonable" of course is a relative term -
- 5mins run w/u
- side step lunges while raising a kettle ball with straight arms over my head til failure
- 10mins ride/5mins run brick
- walking lunges with a bicep curl & shoulder press with dumbbells while at the lowest point of the lunge til failure
- 10mins ride/5mins run brick
- stretches
Phew.
PM - the most important part of my training all week - socialising :-) Caught up with Rags (*waves*) over lunch & heard all his tales from his recent trip back to Nepal. I also took delivery of a couple of books he had kindly picked up for me from my favourite bookshop in the whole world. Thank you :-) And then after work it was off to the classy establishment that is the James Squires for CR drinks.
Friday
Had a 30mins easy spin planned but it ended up being a rest day due to a late night as well as work & shopping getting in the way of a lunchtime visit to the gym. It is probably a good thing because I had a bit of a niggle in my right hip flexor after yesterday's session with the PT.
Saturday
AM - 4 hours of cross training - Christmas shopping. Between a late night (work Christmas party) at the end of a long & tiring week & an early morning today to beat the crush at the shops, I'm completely stuffed this afternoon. Might go out for a short walk followed by a long stretch when it cools down.
Still not feeling particularly enthusiastic about tomorrow's little adventure but I bought myself my first one piece tri suit on Thursday (and no, there will be no photos) so I s'pose I'd better get some use out of it ;-)
AM - PT session (60mins)
Monday's session with the PT smashed my legs. I still had some DOMS in my quads so with that, and Sunday, in mind, my PT mercifully took it reasonably easy on me. "Reasonable" of course is a relative term -
- 5mins run w/u
- side step lunges while raising a kettle ball with straight arms over my head til failure
- 10mins ride/5mins run brick
- walking lunges with a bicep curl & shoulder press with dumbbells while at the lowest point of the lunge til failure
- 10mins ride/5mins run brick
- stretches
Phew.
PM - the most important part of my training all week - socialising :-) Caught up with Rags (*waves*) over lunch & heard all his tales from his recent trip back to Nepal. I also took delivery of a couple of books he had kindly picked up for me from my favourite bookshop in the whole world. Thank you :-) And then after work it was off to the classy establishment that is the James Squires for CR drinks.
Friday
Had a 30mins easy spin planned but it ended up being a rest day due to a late night as well as work & shopping getting in the way of a lunchtime visit to the gym. It is probably a good thing because I had a bit of a niggle in my right hip flexor after yesterday's session with the PT.
Saturday
AM - 4 hours of cross training - Christmas shopping. Between a late night (work Christmas party) at the end of a long & tiring week & an early morning today to beat the crush at the shops, I'm completely stuffed this afternoon. Might go out for a short walk followed by a long stretch when it cools down.
Still not feeling particularly enthusiastic about tomorrow's little adventure but I bought myself my first one piece tri suit on Thursday (and no, there will be no photos) so I s'pose I'd better get some use out of it ;-)
Wednesday, December 12, 2007
Running on empty...
That's me this week. If I don't get enough sleep on Sunday & Monday nights, I'm stuffed for the rest of the week. I just can't catch up. Mike, my PT, wants me to try & get 8 hours sleep each night. Tell 'em his dreaming I say. I'm probably lucky to get 6 each night which is enough to keep functioning without falling asleep at my desk but perhaps not the best for recovery purposes. Thankfully the Christmas-related events ease off next week...
Monday
AM - killer PT session (60mins). I've never had my legs actually refuse to work before. My brain was saying to them 'take a step forward'. All they could in response was hold me up - just. Aside from some of the days trekking in the Himalayas, I think it was one of the hardest sessions I've ever done.
- 5mins run w/u
- 2 x supersets of:
(a) lunges with 'pulses' at the bottom on a ladder structure - ie 6/8/10/12/10/8/6 - each set finished with what was supposed to be an explosive step up onto a bench - let's just say that I was lucky to be able to step at all by the end of the session; and
(b) split jump lunges
- 10mins ride/5mins run brick session
- core (jack knife & plank)
- stretching
ET was training in the gym at the same time, saw me running on the treadmill & gave me some very encouraging feedback on my running style, form & stability. It's nice to know the hard work is (finally) paying off
Tuesday
AM - (scenic) 20mins walk + 15mins run. It's getting easier. Kinda. Sorta.
PM - managed to escape work at a decent hour & headed to the pool for my swim. 1.3k swim including 3 x 300m efforts with 60sec recovery. I felt ok, not great, in the water tonight. But the nasty dark clouds overhead kept me moving because I dreaded the thought of having to move into the busy indoor pool in the event of a thunderstorm.
Wednesday
AM - my legs are still sore after Monday's session with the PT. Thankfully I had a relatively easy 32:30min bike session in front of the telly this morning including 10 x 45sec efforts/10 sec recovery.
PM - massage
And no, Bro - not the Seven Summits. Only some of them. And a few others :-)
Monday
AM - killer PT session (60mins). I've never had my legs actually refuse to work before. My brain was saying to them 'take a step forward'. All they could in response was hold me up - just. Aside from some of the days trekking in the Himalayas, I think it was one of the hardest sessions I've ever done.
- 5mins run w/u
- 2 x supersets of:
(a) lunges with 'pulses' at the bottom on a ladder structure - ie 6/8/10/12/10/8/6 - each set finished with what was supposed to be an explosive step up onto a bench - let's just say that I was lucky to be able to step at all by the end of the session; and
(b) split jump lunges
- 10mins ride/5mins run brick session
- core (jack knife & plank)
- stretching
ET was training in the gym at the same time, saw me running on the treadmill & gave me some very encouraging feedback on my running style, form & stability. It's nice to know the hard work is (finally) paying off
Tuesday
AM - (scenic) 20mins walk + 15mins run. It's getting easier. Kinda. Sorta.
PM - managed to escape work at a decent hour & headed to the pool for my swim. 1.3k swim including 3 x 300m efforts with 60sec recovery. I felt ok, not great, in the water tonight. But the nasty dark clouds overhead kept me moving because I dreaded the thought of having to move into the busy indoor pool in the event of a thunderstorm.
Wednesday
AM - my legs are still sore after Monday's session with the PT. Thankfully I had a relatively easy 32:30min bike session in front of the telly this morning including 10 x 45sec efforts/10 sec recovery.
PM - massage
And no, Bro - not the Seven Summits. Only some of them. And a few others :-)
Subscribe to:
Posts (Atom)