Sunday, November 24, 2013

Week 17 Last Big Ride

Another reasonably big week.

Its been hot and Monday I had a run around the river at Lunchtime.managed a consistent 5.30 pace for 10kms and kept my heart rate at about 145 to 150 bpm. In the evening I did a further 6km slow at 6minute pace . was going to go to the swim session but just felt tired.

Tuesday .Got up and made it to Nedlands for the bike session.Only problem should have checked the diary as everyone was at Shelley . But I did my session alone with everyone else whizzing past me ...just wasn't feeling strong today. the legs definitely felt a little tired.


In the evening , the cross fit session was a bit of cardio of 2minutes workouts split into 20 seconds on and 10 seconds off x 4 for each exercise and there was about 6 exercise. Then it was a weights session. I managed a 37.5kg snatch and a 55 kg bench press and 45kg  clean and jerk.



Wednesday. Slept in but ran at noon another 10.75km at easy then 6 x 1km at threshold pace and managed to maintain an average 5 minute pace , the first time in a year. It was warm but I held my form and kept the heart rate at about 147 to 152.

Finally made it to a swim session. Nice to feel the water and whilst not fast I am pretty comfortable. Had a 400meter warm up and 300m of drills 50 fist and 50 free and then the main set was 14 x 100m at various paces .Finishing with a 300m cool down .Total 2.4km.

Thursday. Cold morning but great weather.No lights needed as it was bright. I headed to Nedlands .The session was 5minutes easy followed by 4minutes at thresholds  and 1 minute at high cadence small gear and 3 minutes at threshold pace as many times as possible in the hour.Total time about 1.45 with 50 km done .I followed Ross and a few heading back through Thomas Road as they were going to Leederville for breakfast ...just a longer route back to the city after a hard session.

Start of Thursday's riding session at Nedlands

Friday.Great , I had a late start as I was attending Jonathan's School assembly at 9am so I slept in . I did do a late afternoon run (had  my lunch break at 3.30pm) Ran 8km in the sun but ran it easy . After work did a further 4km and then my swim session which was 2.4km made up of 200m warm up, 400m drills with flippers and then the main set was 300m x 3, 200m x 3 and 200m x 2 and a cool down . Legs were pretty spent .

Molly mid way through her run with a pit stop
Saturday : final long ride before Busselton. Left just after 5.40am and headed to the city and then the Freeway Bike Path.At Mount Henry Bridge , Nicole and friends passed me and I jumped on to their wheel.For the next 30-40 km I had company and a bit of help. We also had a tail wind as they were doing 36 to 42kph .At 60km I turned back and headed home .It was hard with a headwind and no company. Took 4 hours 10 minutes with an average of 29.6kph .Got to Metrio where  I had a drink with the few Exceed riders around who did the Hills loop , then headed home.Rode 122km and then ran with molly for 4km .It was pretty hot and I think she was pretty stuffed. In the afternoon another good but hard cross fit session .

Sunday .I ran 6km at cottesloe and then had a really short swim as the water was pretty rough and just didn't feel like having a hard swim session so it ws coffee and muffin at daisies .

A good last week of training before the taper.

Run: 4.5hrs or 49kms
Swim: 2.12 hrs or 5kms
bike: 7.5 hrs or 214 kms
Cross fit : 2 hrs
Total: 16.12 hrs

 Taper starts and final preparation for Busselton Ironman. unfortunately after the last ride my Garmin died as it just will not recharge so it goes back to be serviced and I will be borrowing a Garmin for the race.

part of the preparation is a checklist and just reading a few tips on getting prepared. I was asked on the weekend if I get nervous. Not really anymore , the familiarity of racing has helped .

Interesting guide:

Checklist:Link to setting up your own checklist for Ironman
Preparation Mentally: How to be ready when the canon goes ‘BOOM’ by Christian Manetta
Ironman Mental Preparation:Ironman Preparation by Endurance Sports Institute

Thursday, November 21, 2013

Week 17 Are we there yet ?


                                                 Dogs Riding In Cars

I wish I could say that it is all about the journey . But when you have done 10 of these Ironman races in fairly rapid succession , something gives . In addition all the fine adjustment of training programmes and regimes always leaves new questions , new issues and new solutions to try. It is a never ending process of discovery or optimum training to suit the lifestyle. And that changes as well. desire changes and hunger changes.

It is a constant shifting of lines and learning.That is what makes it intriguing and frustrating. Coaches and mentors and helpful others are just that pedestrian with helpful advice but ultimately the body reacts the way it wants to the external factors including our stressful modern lives.

Why subject yourself to this. Well as I was running my first lap at Mandurah 70.3 a few weeks earlier , the exact question was posed by a young child to his mother. The answer I overheard was well these people love a challenge. That is right. Particularly if you fall into the category of the  OCD inspired variety of triathlete. Other acceptable answers are I like to win even if I am delusional, I hate getting chicked , love speed (again delusional) I think I can win a Kona spot and there were 30 on offer at Mandurah 70.3 (very delusional for the vast majority )

I just have to keep trying to improve. Well 17 weeks into a 19 week programme leaves me wondering are we there yet. Just about. If I had a report card on my training I would say as follows:(without being harsh)

Has made definite improvements despite early setbacks.
Weight is down
Mentally Definite gains this year from IMNZ
Bike still needs improvement and must make better effort with time management and training
Swim has slackened off and needs to get back to basics
Run Needs work but has made positive improvement
Overall C+

Everything hasn't gone to plan and I am Vitamin D deficient despite the hours in the sun , have had more flu and cold infections this winter than ever before and really felt run down . I have less flexibility and a stiff left shoulder from last year's fall.  But I have learnt a lot and have managed to hone in what is important and what isn't . I am hopeful I can keep building on with appropriate rest and most of all being realistic . What has changed is the greater workload and responsibility at work has meant training and just time have been difficult to juggle.Others do it all the time I just have to find ways to make it work.

Are we there yet.No but I do like looking out of the window at the passing scenery... Molly taught me that and when I get there I get there . Bring on Busselton Ironman 2013.

Monday, November 11, 2013

Week 16 Post Mandurah recovery


Relaxing

I pulled up pretty well after the 70.3 and the only issue was a blister beneath the toe nail and nothing else.I actually felt pretty good but still decided to have a very light week . With 4 weeks to go , there isn't a lot that is going to make a huge difference. I had Monday off  and on Tuesday ran 7km on the treadmill and then cross fit  in the evening.Did clean and jerks and weighted pull ups totaling about 80 and similar number of clean and jerks and a similar number of wall balls and sit ups.

Tuesday's Session ...The arms were sore


Thursday's session A new use for a pack of cards
Wednesday was another no activity day .Thursday had cross fit .I have yet to say there was an easy session.We had to pick a card at each exercise station with the card dictating the number of reps for 14 exercises.

On Saturday , thankfully I skipped my ride and just did my cross fit . Another hard session of 100 reps of each of 6 exercises. Found them hard especially the Push press and cleans and snatch.Did all the exercises but came up 20 short on the snatch.The body was pretty sore the next day.
On Sunday I did rock up to Cottesloe for a swim. it was pretty lumpy and we managed a very short non wetsuit swim between the needle and the groin but decided to just have coffee. I managed to swallow a fair bit of sea water but felt better swimming back .It was a short 15 minute swim . The rest of the day was just relaxing .One more hard week and then a shorter taper. The training has been good with just a lack of speed work and my having perennial bouts of flu during winter has been difficult. But i am happy with the progress and very realistic about finishing and the sort of times I should complete the race baring any major issues.

Mandurah 70.3 2013 race report


Molly Gets the Medal
Transition in the Morning

On the Run Course .Pics by Dennis Tan
















John COOKE

Rank: 18
Overall Rank: 481
BIB: 648
Division: 5054
State: NORANDA Western Australia
Country: Australia
Profession:
Swim: 32:57
Bike: 2:52:16
Run: 2:04:55
Overall: 5:36:32

Congratulations, John, on your finish!

Swim Details Division Rank: 30





















Split Name Distance Split Time Race Time Pace Div. Rank Overall Rank Gender Rank
Total 1.9 km 32:57 32:57 1:44/100m 30 653 528
 
Bike Details Division Rank: 27
Split Name Distance Split Time Race Time Pace Div. Rank Overall Rank Gender Rank
28 km 28 km 55:51 1:33:06 30.08 km/h


44 km 16 km 27:01 2:00:07 35.53 km/h


71.4 km 27.4 km 1:00:05 3:00:12 27.36 km/h


88.5 km 17.1 km 29:19 3:29:31 35.00 km/h


Total 88.5 km 2:52:16 3:29:31 30.82 km/h 27 624 531
 
Run Details Division Rank: 18
Split Name Distance Split Time Race Time Pace Div. Rank Overall Rank Gender Rank
1.4 km 1.4 km 7:39 3:39:16 5:27/km


6 km 4.6 km 26:57 4:06:13 5:51/km


11.3 km 5.3 km 29:36 4:35:49 5:35/km


15.9 km 4.6 km 28:08 5:03:57 6:06/km


21.1 km 5.2 km 32:35 5:36:32 6:15/km


Total 21.1 km 2:04:55 5:36:32 5:55/km 18 481 406
Transition
T1: SWIM-TO-BIKE 4:18
T2: BIKE-TO-RUN 2:06












A quick race report of Mandurah 70.3.First it was pretty much a training day and I did all my training for the week with a 50km easy ride on Saturday .I felt well accept for the hayfever . As the results show I still have a lot of work to do to get back to my running and cycling levels but it is a good start. I got to Mandurah on Saturday after my ride just in time for the race briefing.As I posted , these race briefings melt into one big Yawn. Without sounding too arrogant I have been too far too many for my own good. All I gathered from the race briefing was you can't get lost on the course , no sharks and what the aid stations had. the rest was Blah,Blab....blah.

The routine was pretty much the same for the morning. I had my nutrition in 2 bidons .testing a more concentrated infinite to see if it would work.

The swim was at 7.13 and the 50 plus age group was an impressive lot of triathletes with Mark Batten, Barry , AL , Gilly and Paul Heyes. Who said you slow down when you get older. I was focused on just swimming my own race and staying on anyone's feet so that I didn't get too lost .Hard to do in a canal but wasting time swimming more than needed is my forte. Fortunately I managed to generally stay with the main body of swimmers and on someone's feet most of the time. Visibility was not the best. I finished in just under 33 minutes .A new PB for me .

On to transition and ( I later lost my goggles and cap in the run to the T1 area) got out of the wetsuit and did have some difficulty getting my top on so lost some seconds in transition. Onto the bike course and everything felt good. The ride up to the turn around was slow going and mentally hard but having ridden the freeway bike path for a few years it was nothing new. I did feel that I had not built up my speed legs . The ride back helped with the wind now aiding and my first lap was done in about 1.22 and the second about 7 minutes slower . I knew I would have pretty ordinary bike splits . I did come off the bike feeling pretty good and despite the hot windy conditions felt better than last year. Saw someone go down hard possibly from heat exhaustion. Had issues with my rear mount it collapsed and lost my bottle so had to turn around and pick it up .

The run was just hot . I managed a reasonable tempo for the first 10kms.I did walk the aid stations and had 3 pee stops .I also had a few issues with the nutrition as I think I may have had too much electrolyte in them but did not have any cramps or stomach issues. I did slow down at the 15km mark possibly from the heat and the toilet stops didn't help. I had to stop to tie my shoelaces 3 times so have to get that right for the next race. Lots of support on the run course as always and I was happy with the result. I had improved all my times from last year and the overall result by 3 minutes . Not anywhere near my PB for Busselton and still quite away from my fastest bike and run times but I think I am heading in the right direction.

Today , the amazing thing is that I have no tiredness or soreness in the legs and the only issue is a sore toenail . Will just focus on recovery and getting ready for Busselton IM in 4 weeks. There were some great results from Exceed triathletes and North Coasters. A few heading to Kona with the sought after slots on offer .

Sunday, November 10, 2013

Week 15 Mandurah Taper


Motivation is what gets you started. Habit is what keeps you going.
Jim Ryun - See more at: http://www.rugbyclubman.com/inspirational-quotes/#sthash.y9y0fLl3.dpuf
When things go wrong as they sometimes will,
When the road you’re trudging seems all up hill,
When the funds are low and the debts are high
And you want to smile, but you have to sigh,
When care is pressing you down a bit,
Rest if you must, but don’t you quit.
Life is queer with its twists and turns,
As every one of us sometimes learns,
And many a failure turns about
When he might have won had he stuck it out;
Don’t give up though the pace seems slow–
You may succeed with another blow,
Success is failure turned inside out–
The silver tint of the clouds of doubt,
And you never can tell how close you are,
It may be near when it seems so far;
So stick to the fight when you’re hardest hit–
It’s when things seem worst that you must not quit.
Edgar A. Guest - See more at: http://www.rugbyclubman.com/inspirational-quotes/#sthash.y9y0fLl3.dpuf

When things go wrong as they sometimes will,
When the road you’re trudging seems all up hill,
When the funds are low and the debts are high
And you want to smile, but you have to sigh,
When care is pressing you down a bit,
Rest if you must, but don’t you quit.
Life is queer with its twists and turns,
As every one of us sometimes learns,
And many a failure turns about
When he might have won had he stuck it out;
Don’t give up though the pace seems slow–
You may succeed with another blow,
Success is failure turned inside out–
The silver tint of the clouds of doubt,
And you never can tell how close you are,
It may be near when it seems so far;
So stick to the fight when you’re hardest hit–
It’s when things seem worst that you must not quit.
Edgar A. Guest - See more at: http://www.rugbyclubman.com/inspirational-quotes/#sthash.y9y0fLl3.dpuf
When things go wrong as they sometimes will,
When the road you’re trudging seems all up hill,
When the funds are low and the debts are high
And you want to smile, but you have to sigh,
When care is pressing you down a bit,
Rest if you must, but don’t you quit.
Life is queer with its twists and turns,
As every one of us sometimes learns,
And many a failure turns about
When he might have won had he stuck it out;
Don’t give up though the pace seems slow–
You may succeed with another blow,
Success is failure turned inside out–
The silver tint of the clouds of doubt,
And you never can tell how close you are,
It may be near when it seems so far;
So stick to the fight when you’re hardest hit–
It’s when things seem worst that you must not quit.
Edgar A. Guest - See more at: http://www.rugbyclubman.com/inspirational-quotes/#sthash.y9y0fLl3.dpuf
When things go wrong as they sometimes will,
When the road you’re trudging seems all up hill,
When the funds are low and the debts are high
And you want to smile, but you have to sigh,
When care is pressing you down a bit,
Rest if you must, but don’t you quit.
Life is queer with its twists and turns,
As every one of us sometimes learns,
And many a failure turns about
When he might have won had he stuck it out;
Don’t give up though the pace seems slow–
You may succeed with another blow,
Success is failure turned inside out–
The silver tint of the clouds of doubt,
And you never can tell how close you are,
It may be near when it seems so far;
So stick to the fight when you’re hardest hit–
It’s when things seem worst that you must not quit.
Edgar A. Guest - See more at: http://www.rugbyclubman.com/inspirational-quotes/#sthash.y9y0fLl3.dpuf
This week is the lead up to Mandurah 70.3 Asia Pacific Championships and a lot of good triathletes and pros will be there with points and  prize money for the pros  and for the age groupers 30 Kona spots. For me it is a week of re grouping and a chance to just test the nutrition and transitions and see how I travel on the bike and run.

Monday .No swimming and just a run at lunch in the heat for 9km @5.34 pace and in the evening another 8km easy at about 6min pace , 3 with Molly.

Tuesday . Melbourne Cup day so had a relatively light day with a cross fit session in the evening .
Did 24 reps of 12 exercises on the Board  for 50 minutes



Wednesday . A hard 10km run on the threadmill with 2x 500m threshold and 2 x 1km @threshold and then 2x 500m at threshold again .In the evening a 45 minute windtrainer session and a slow easy run with molly

Thursday , I did get up early and rode out to nedlands.The Exceed groups are just getting bigger every month. Did 3 laps with 3 minuts at threshold , 1 minute high cadence and 2 minuts threshold pace before easy for 4 minutes repeating it six times. It was a good session and I pushed myself on the high cadence pedaling. Rode about 42 km.At lunch time ran 5km on the threadmill with 2 km at threshold pace and the rest at an easier pace of about 11 or 10kph.

In the evening I had cross fit but I was late so I missed the first 10 minutes of the session. it was pretty good work out anyway and with the race on Sunday I did not  need to finish all the exercises.


Friday . I ran a short easy 5km in the midday sun and it was warm but I did it at a really easy pace and the legs felt fine. In the evening I swam a straight 2km and again just kept it easy. Had a bad dose of hay fever so I am hoping that I won't have it on the race day.

Saturday . An easy ride round the river and coffee at metrios. Mandurah 70.3 tomorrow.

Run: 39km or 3.6 hrs
Swim: 45 mins or 2km
Bike:  4.25 hrs or 130kms
Cross fit: 1. 60 hrs
Mandurah 70.3 : 5.36 *( race report to follow)
Total: 15.75 hrs



When things go wrong as they sometimes will,
When the road you’re trudging seems all up hill,
When the funds are low and the debts are high
And you want to smile, but you have to sigh,
When care is pressing you down a bit,
Rest if you must, but don’t you quit.
Life is queer with its twists and turns,
As every one of us sometimes learns,
And many a failure turns about
When he might have won had he stuck it out;
Don’t give up though the pace seems slow–
You may succeed with another blow,
Success is failure turned inside out–
The silver tint of the clouds of doubt,
And you never can tell how close you are,
It may be near when it seems so far;
So stick to the fight when you’re hardest hit–
It’s when things seem worst that you must not quit.
Edgar A. Guest - See more at: http://www.rugbyclubman.com/inspirational-quotes/#sthash.y9y0fLl3.dpuf
When things go wrong as they sometimes will,
When the road you’re trudging seems all up hill,
When the funds are low and the debts are high
And you want to smile, but you have to sigh,
When care is pressing you down a bit,
Rest if you must, but don’t you quit.
Life is queer with its twists and turns,
As every one of us sometimes learns,
And many a failure turns about
When he might have won had he stuck it out;
Don’t give up though the pace seems slow–
You may succeed with another blow,
Success is failure turned inside out–
The silver tint of the clouds of doubt,
And you never can tell how close you are,
It may be near when it seems so far;
So stick to the fight when you’re hardest hit–
It’s when things seem worst that you must not quit.
Edgar A. Guest - See more at: http://www.rugbyclubman.com/inspirational-quotes/#sthash.y9y0fLl3.dpuf

Monday, November 4, 2013

Week 14 Here comes the Sun

Running Partner Molly with IM Brazil T-Shirt after getting wet





Ironman is all about preparation and practice and building systems to compete in the distance. It hasn't been the ideal preparation but I am feeling a lot better than a few weeks ago.Despite the illnesses , injury and just fatigue I have strung together more than a week of training  .I have on the positive side dropped a massive 8 kgs and trending down. I have and feel stronger on the bike and run. Not back to 2011and 2010 days but better. The swim is weak but I will just have to manage. the sun is out and it is a lot better training in the heat.

Monday Only a short easy run of 7km with Molly the dog .She did jump into the canal near the bush and had to have a bath and hence the IM Brazil T shirt after her bath.

Tuesday . no bike ride just had a bit of a cold and decided to run at lunch and another 7km with alternate threshold pace with medium pace .It was warm in the gym so I sweated buckets . In the evening a great cross fit session. 2 rounds of exercises that got the blood pumping. Did an hour .





No one did Walsh and opted for the alternative. I wonder why?

Wednesday: Great swim session in the morning . I did a 400m warm up and then we did 50free, 50 free, 50 back and 50 free and 50 breast x 2 and then  50 sculling and 50 free x 3 .The main set was 200m fast , 100m medium and 50 fast and 50 threshold x 2 and then we did 2 sprints of 50m and a cool down of 100m for a total of 2.5km.

At lunch I ran on the thread mill in the gym for 9.5km with 1km threshold efforts at 5min per km for 5 km and the rest at a lesser pace . As it was a warm day outside , even in the gym I sweated a fair bit. In the evening I did a wind trainer session for 50 minutes with 2 x 10minutes at threshold and the rest sub threshold for 30km and then ran with Molly for 5.5 km easy.

Thursday .Another day where I did not ride in the morning and opted to rest. I did do a thread mill session of 6km at lunch with just a build to threshold at 5min per km and then back to 6min per km . In the evening rode to cross fit and did about a 45 minute session. I was feeling tired and rode home after the session.

Friday . Did get up early and rode to swim training . Ross and his Yoda , David Simon were there. David will be giving a talk tomorrow to the Club on  
Going beyond what you thought you could achieve, come listen to David Simon, ridden for a Belgian Cycling Team, ran across the Saharra, successful business man, coach. Come find out the secrets of how YOU become successful in whatever you choose to do.
Swim session was the hardest I have done in a while . I had a 500m warm up and then 3 x 700m at mainly thres hol with the middle 700 at medium building to threshold and the last at threshold with the last 300 fast. Cool down was a 100m easy swim . total 2.7km .

At lunch time I ran an easy 5km on the thread mill with a build to threshold for 1km and then slowing down to a 10kph pace . In the evening an easy 5km run with Molly .

Saturday .Up relatively early  and out before 6am to the city and then the river loop with Exceed and then the Shelley loop and back into the city. I got dropped at Cottesloe , but I managed to keep a hard pace and jump on cycling groups riding round . I then towed a new club member Emma around Shelley and back into the city .Had coffee with the group before heading home the long way for a 95 km ride and ran with Molly off the bike for 4kms very easy .

Then a quick shower and food shopping before heading for the talk by David Simon. It was then a rush to cross fit. I was tired and thankfully it wasn't a very tough session , just a hard session .

Saturday's Cross Fit Session..THE NINE
Cottesloe On Sunday ...beach was closed 2 days earlier after a tiger shark was spotted 30 m from the beach?

Sunday; A swim at Cottesloe with Les at 7.30am . It was again a calm sea. Did about 1.7km and in the afternoon did a wind-trainer session for 50minutes.

Run: 49 km or 5 hrs
Bike : 200km or 7.2hrs
Swim: 2.5  hrs or  7km
cross fit :  2.8 hrs
Molly did a full half marathon in running this week 
Total:17.5 hrs