Week 3 & 4

                                          EAGLES - TAKE IT EASY

City Beach ...Start of Sunday Runs 5.30am

As the month of January ends , the first month of training for the Ultra-trail Australia 100 come to an end. Lots of mileage, little elevation , tired legs , hots runs and weight coming off. That sums up the first month.

Even at this early stage of training I am hitting more mileage than I did last year. The past 2 weeks of run training had me doing about 65km and then 81 km of running with more trail running and some small hills but nothing like the elevation we did last year.

The legs are not getting as sore and I have had a slight discomfort in the left knee but having started running in new Hokas the discomfort is easing .

The runs these past 2 weeks have been warm and humid so  they have been hard but I am happy at this stage with the progress .In addition I have been riding once or twice a week and doing the cross fit sessions . Nearly all the runs are at easy pace with my heart rate staying reasonably low .just one real tempo run a week and I have been keeping the pace slow as much as I can .the long runs have been out at City Beach and the last 2-3 km have been on the beach soft sand. That has been the hardest bit and the runs up on the Zamia trail near Reabold Hill .

Zamia Trail

Trails Near City Beach 19 January 2016

The past 2 weeks :


Monday      11 January      Time 46:54   Distance 7.07 
Tuesday      12 January                50:03                 7.86
Wednesday 13 January                57:02                 7.53
Thursday     14 January             1:30:30               12.70                   
Friday          15 January             1:00:01                 7.81
Saturday      16 January             1:01:17                 8.70                      
Sunday         17 January            2:22:38               17.85                    

Sun, 24 Jan 2016                        2.50                   21.5km
Sat, 23 Jan 2016                         1.15                    11.2km

Fri, 22 Jan 2016                          1:18:03              11.05                       

Thu, 21 Jan 2016                        1:00:47                9.08                       

Wed, 20 Jan 2016                        1:15:04              10.70                      

Tue, 19 Jan 2016                            37:47                2.68

Tue, 19 Jan 2016                         1:00:58              10.14                      

Mon 18 Jan 2016                            40:00                5:00

This past week also saw the running of  the Hurt 100 in Hawaii .A hard to get in event with 24,000 feet of elevation on 5 loops .There was a good article by Jeff Browning who won the race this year and his experience on OFM . HURT 100: Experiment of One and OFM

Jeff  Browning

The weekend always ends with a Walk in the Park

Ultramarathon: Training for Ultra-Trails Australia 100

Last Year's North Face 100 Run

Dogs are natural Paleo Eaters

Cross Fit

Sunday's Run

There is no rest for the wicked. The first day of the New year was also the first day of my new training program by  Zach Bitter . I found out about Zach after listening to a podcast by Christian Manietta on nutrition ( The Lowdown on OFM with Zach Bitter )    Zach Biter has the following current achievements:

1. 12 Hr. World Record Holder (101.7 miles)
2. 100 Mile American Record Holder (11:47:21)
3. 200 Kilometer (125 miles) Track American Record Holder
4. Sixth fastest 50 mile time by an American (5:12:36)
5. Three time USATF National Champion 50 mile (2012,15) 100k (2014)

and in December last year came within 12 minutes of breaking the 100mile world record .But that wasn't the reason for reaching out to him for a program.The philosophy of training and running is different and it was worth a try . I found my conversation with him easy and he was genuinely interested in helping and yet not trying to force a wholesale change on me.  I have 2 A races , The Australia  UltraTrail 100 at Katoomba in May and then an Ironman in the latter half of the year.

This year I hope to make a more concerted effort at training and getting my diet and weight under some control.There is more information and correlation between the diet and weight and endurance events.I have found that in my last ultra run that the pace and  fatigue were compounded by just not taking enough nutrition partly a result of the fatigue and partly from just having the same mix for 15 hours did not help . Similarly whilst I had no issues with Ironman nutrition I could not stomach more than 5-6 gels on the run and possibly looking at adapting so the body is using the fat for energy with some nutrition coming from the sugars in the nutrition.this may help balance the amount I need and help me survive the longer runs . That is the theory , the hard part is trying to get off sugars and carbohydrates. I have started but I am not going cold turkey . Avoiding as much of the carbohydrates I can but it is in a lot of food and trying to get the fats and protein up.

As for the training, I had a good long Skype chat with Zach and he has seen great results . It isn't for everyone and this is an experiment into the unknown but I hope will set me up to be fitter and stronger for the races ahead. The body weight does have to come down and I have started to focus on eating more healthy foods.No breads, rice or potatoes or sugars including drinks but there are smoothies that will have some sugars in the fruits .So can't quite escape them.

The training program starts of easy enough .Just building base for the next month starting on the 1 of January 2016. Ran an easy 1 hour doing about 7 km in and around the trails near Trigg.Saturday again a 90 minute run in the trails in Trigg bush land and did about 10km and on Sunday ran for 2 hrs near Reabold hill and the Zamia trail covering about 13.5 km .All really slow and easy runs but with the less carbohydrates and no sugar diet , the body was adjusting and I was slow.

Tuesday WOD

The next full week started with a free Monday and a choice to run any distance .I chose a rest day . On Tuesday , I had  a 60 minute run in the morning and then rode to Cross fit .On Wednesday another 60 minute run in the morning . Thursday it was really warm and I ran in the evening with the temperature at 40c .Dis a 20 minute warm up and then 20 minutes at 45 secs faster than the warm up pace followed by a cool down .Ran about 8.5km at about 6.30minute per km pace in the heat.

Saturday's WOD

Friday an easy 60 minute run and on Saturday I rode wound the river a circuit of 40 km and then ran for 45 minutes instead of a 90 minute run . In the afternoon a cross fit session .On Sunday another 2 hr run at Reabold and Zamia with the last 2-3 km on the beach sand for a 14km run . The weather was better and I felt better with less fatigue . The weight is slowly coming off . I had only water with a bit of cordial for the 2 hr run.

The Gift of the Magi

The year is almost at an end and for many 2015 is best forgotten .It is a time to be reflective but to start planning for 2016.

From a personal perspective , my Parents celebrated their 60th wedding Anniversary and it puts in perspective the life we lead in context of all around us and what is truly important. whilst my Blog is about training and Triathlons it is also about my lifestyle and what it means .

The year from a training perspective can be seen in many ways. I finished my first ultra-marathon , the North face 100 in Katomba and got a buckle. I learnt a lotin that race and whilst finishing the race realized that  I had to put in a bigger effort in terms of mileage and possibly diet to really achieve an optimum result and that equally was the same for the Ironman . I finished 2 minutes ahead of last years result and an hour behind 2013 result and nearly 2 hours behind my 2010 result. but there is the balance between work , training and family . There was the mental motivation as well.

At Christmas it is always great to reflect, Ironman and training can be very selfish pursuits and lonely ones as well and my Ironman time possibly reflects a maturing of the mind and the balancing of all that is important or just the lack of the mental strength to chase a better time. Hence the title of the Blog,  the Gift of the Magi written by O Henry otherwise known as Sydney Poitier and is one of his many short stories that reminds us of the importance of what is truly important. This was recounted at the Thanksgiving service of my parents 60th Wedding Anniversary . (The_Gift_of_the_Magi )  

Whilst pursuing a dream and being the best I can is important it has a finite limit to and connection to everything else in my life .In the end I look back at a year filled with lots of personal milestones and great memories but in the end I am thankful for each day and my health and family and friends. They more than anything make the year . Facebook like Ironman are really commercial vehicles to make money and entice us but if we choose to use them and not be consumed by them then they are great tools for life. I started the journey 10 years ago just wanting to finish a Triathlon and then a sprint event , an olympic  tri and a half and then a full Ironman . Then chasing a better time but the magic now is in in the joy of training and not missing out on everything else life has to offer. No longer chasing the consuming target of a PB .The sport has brought with it a family of triathletes around the world who share the passion , a whole world of friends who have a common interest and with the technology today it has been easy to share that love and joy.

The year has had its share of calamities , and in this age of the internet , news spreads instantaneously so it may all seem overwhelming but it possibly should makes us appreciate everything we have now as life can change in a second.

Ironman WA 2015 Race Report

Highlights

Before the race Pic Jade Armstrong

Pics by Ninja Photography

Pic by Jade Armstrong

Ironman Busselton number 9 and IM 14 overall. A mix bag of results. I finished in 13:19 , 2 minutes faster than last year in slightly tougher conditions.Slowest swim in 1.41 hr and slow bike time of 6.21 hr but it is the sum total of mixed training  in that I probably did not apply or push myself as hard but did a sufficient amount of training to get through comfortably without hurting too much. Oddly , my time 2 years ago was an hour quicker and probably on about the same amount of training. But I was happy to finish and it sets up a busy 2016 year .

Looking at the positives I did not hurt on the bike or run I was just slow. I had a really good recovery and strangely this year no cramping issues. I do have to look at the nutrition as I found it hard to take in any more than 5 gels on the run when I had plans to take in 12 -15 gels. Wasn't happening but I had never taken in that many gels and even in my fastest run in 2010 I had less gels.

The cold conditions this year and the swell on the swim made for an interesting experience in a usually hot race . 

Week 16 Ironman Busselton 2015

Last week and just relaxing . Did some easy rides and short runs and will swim at Busso just to get the arms moving .

I am sure there will be a  bit of nervous tension about . I tend to see it as a long training day and have done so for a few years . The weather forecast looks good and  just getting to the start line with no injuries is a good start.

The gear is packed and training done. Just need to execute the Plan and pace the race. Whilst not really Triathlon relevant the article on Dylan Bowman an ultra runner does resonate when doing any ultra event:


Dylan Bowman Ultra running Secrets

Dylan Bowman

Nutrition Plan For IM

AM : Breakfast Toast jam coffee
          Bidon Tailwind 200calories/ 50gms carbohydrates with caffeine
          Before swim one gel shotz/ water sip throughout before the start


           Water as going thru transition
           Start nutrition regime on bike
           Bidon of concentrated tailwind 3 scoops per hour for 6 or 18 scoops = 75gms   
           carbohydrates  per hour or 300 calories per hour  Add every hour to Aero bottle and dilute 
           down with water from aid station .One bidon every aid station
           Salt 300mg per scoop so 900mg per hr should be about right . In case it is warmer have added
           salt tablets available May add 600mg to make it 1000mg per hr
           Also take on some dates and bananas for something different on the bike.


            Off Bike/Run
           Carry 2 flask of gels .About 2-3 gels per hour plus water and electrolyte on the run alternate
           aid stations  to make up about 200-300 calories per hour plus food on the aid stations to make
           up another 100 calories or 3 gels per hour. Coke at 20km point if can hold out till then .

Week 15 Taper

Tapering....Just like waiting for the Bus

The Training is over and it is now 2 weeks to Ironman Busselton.The hard yards are done and whilst everyone usually feels there is more that should and could be done it really isn't  and if there is it is too late. The preparation this year has been hard in parts but overall in relation to volume I felt I had not put in the big volumes of training I have done in previous years. I have done a lot more specific workouts for speed and I think it has helped and is a start >I haven't been at my optimum weight or fitness as in 2011/12 but I also haven't out in the training I did in those seasons past. It is all about balance and being accepting about it. lots of triathletes fret about training and volume and data but when all is said and done unless it is the difference between a kona slot and not I don't think it matters. Despite a great programme I know my limitations and accept that first and foremost , I wanted a life and balance and fun.Secondly , the plan is to get to the start line injury free and I have done that . Lastly to finish and hopefully finish well. Always go in with a goal time and then plan for contingencies if and when it doesn't go to plan.

Th predictions by Ironguides are up and there are some fast age groupers. I get a mention for perseverance .  (Your iron Guides IMWA Precistions ) 

The week was great with Monday an easy ride for 1 hour along the river and then a run at lunch at easy pace .On Tuesday , I did another short run and had a break on Wednesday with a massage by Adele at Essential Sports Recovery  .Hurts alot but it is good for me. Thursday was an easy 1.5hr ride but turned up for the regular Kings park ride and we did a loop and then some sprints which hurt but only for a short period. Friday I skipped swimming and just rested. On Saturday I rode to Floreat and back home a long the coast .It was a 2 hour ride and felt pretty good even if the average speed was slow. Continually amazes me that there are triathletes doing big mileage a week out from an Ironman.

The highlight of the week was the Mandurah Inter-Club Championships a.I last raced for Eceed in 2013 , skipping it last year . Irondog came along again and whilst it was an early start to the day ...driving down to mandurah for the race , I enjoyed the hit out before Bussso. A chance to test out the gear and transitions.

This year it was a beach start and I started slow and felt really comfortable in the water and finished the swim in under 15 minutes even though my Garmin said I had done 890 m. just 140m more than required. The transition was a little slow as I raced with a Trishort and had to wear my top after the swim . I did bungle the mount on the bike as I had my shoes clipped on and one of them came off.Anyway lost a few minutes. I had a good ride and was about 4 minutes faster than last year .With the run I ran conservatively and managed a 4.50 average and finished strongly with a sprint for 23.49 about 35 seconds slower and oddly about the same time as 2013. (1.19 hr ) Pleased with that and felt good if a little stiff and sore . The Club won the Rob Pickard Trophy for the club with the most points accumulated on the day.A first for Exceed but we were second in relation to best average points for the highest average score. Break Your Limits won it. Whilst not on the training plan it was a good training session.

Prize giving at Inter-Club

With Molly the Irondog

Exceed Triathlon Club

Molly with her war paint .picture by Katey Gibb

Irondog and I .Picture by Katey Gibb

Week 14

The last push and no long rides now...Not that I had many and even the runs have not been longish for the past 5 weeks so it will be interesting to see how I go.

I have been tired and the workouts are hard .Like Cross fit they have been short but hard.

Monday .I had my ergo session and skipped the swim. It was a harder session than before.I had a 1 minute warm up then 17 x 1minute at 260plus Watts and 1 minute recovery followed by 10 minutes cool down. Found maintaining 260 for a minute pretty hard but did survive it .

Tuesday I was to tired to run in the morning so I ran at Lunch with a 50 minute run at about 6 mins per km pace .In the evening was a short cross fit session with :
A light warm up then
5 ring pulls
5 pull ups
10 wall balls
20 slamballs x 5 rounds and a short 1 km jog for a cool down.

Wednesday:

I swam at Beatty Park for 2km straight and in the evening did a session on the windtrainer with 1.20 minutes just keeping the wattage at 150 to 180 for 10 minutes before a 5 minute recovery at a slightly lower pace for the whole period.

Thursday

Legs were tired and managed the bike session at Kings Park.We rode round the outside of the Park for a warm up then did 5 climbs up Lovekin at full VO2 pace I didn't quite get there but was struggling with the air needed for the lungs and the HR was at 160 . The to the coffee shop for coffee.

In the evening did my run intervals with3km warm up and then 6 x 800m atconsistent not all out pace .Did struggle because I was coughing a bit from the cool air.I did manage to maintain a 4.47 minutes per km pace so that was pretty consistent  all at about 3minutes 50 seconds for each 800 metres. I was pretty tired and by 9pm was asleep.The legs were a little sore as well.

Friday .

Just a swim which I did on my own.

On Saturday I rode round the river with Exceed Tri Club and managed to hang on a little longer before a bunch of us got dropped but still managed to take my turn on th front and felt good on the ride. No real point in any long rides 2-3 weeks out from Busselton and there was more chance of injury/ fatigue than any benefit. Followed by Cross fit in the afternoon.

On Sunday , I did a longish swim with 2.2 km at Cottesloe. Not fast but the swims are helping with me getting into some form of rhythm . This past week I also got  another email from WTC


WTC had posted a generic statement about the legacy programme which was confusing so I got onto the Athlete's Liaison Officer and emailed her . I had received an email on 8 July 2015 and the email states as follows:

On Wed, Jul 8, 2015 at 1:26 AM, Ann Parks  wrote:

Good Afternoon!

I’ve tried calling/leaving a voicemail for you, but in case you didn’t get it, please continue to read this exciting email:

I wanted to thank you for your dedication to Ironman and to our sport. I continue to be inspired by the devotion, determination and incredible spirit displayed by you and other Ironman athletes. The Ironman Legacy Program was designed with athletes like you in mind. In return for the commitment you’ve made to Ironman, we will reward you with the opportunity to race at the Ironman World Championship. Although you were not selected for the 2015 program, I can guarantee your selection for the 2016 program if you simply maintain your eligibility by following the three steps below:

1)      You will need to complete an Ironman race in 2015
2)      You will need to register for an Ironman race in 2016
3)      You will need to re-apply to the Legacy program after it opens in October of 2015

If you have any questions about your status or the process for securing eligibility in 2016, please let me know. Thank you again for your loyalty.

Be strong and race safely,

Ann Skerkoski Parks

Manager, Athlete Services

-----------------------------

IRONMAN®

2701 North Rocky Point Dr | Suite 1250

Tampa, FL 33607

P:  813.868.5979

ann.parks@ironman.com

ironman.com

She confirmed that the above remains correct in so far as I comply with the requirements .I have to finish Busselton and register for 2016 and complete the application  . So it is just staying healthy and getting through IMWA in one piece  and hopefully I get the invite next year.
.
I don't think Irondog can take any more Ironman training programs.