NorthFace Week 4

Ultra-Trail World Tour 2014 by UltraTrailWorldTour

Running Buddy

Coming out from a long day on Sunday .The program was to back it up with a 12 km easy run on Monday.I ran 8km on a thread mill averaging the 8km in 6.3mins per km and then ran with Molly for the last 4km after work and she managed a hard and fast pace at the start with 2-3 stops and then ran on all the puddles and sat in one in the park and chased birds about whilst we ran back causing me to have to throw in a few sprints . the legs were tired from yesterday but felt better than the previous week . All in all about a 1.20 session of running

Tuesday .It was a stormy day and so I skipped Cross fit and riding in the wet. I visited Tim who is not well and then rode the indoor trainer for an hour doing 1 minute and 2 minute sprints.

Wednesday turned out to be a hot and humid day .I ran in the evening again at King's Park .I ran up to the DNA tower and then did 5 x 3min runs up the hill , 1 Kokoda track , and 2 runs up Lovekin Drive , a total of 8 runs up hill and then  a slow run back to the office. It was hot and managed 12.5km in 1.25

Thursday a relatively easier day. I rode to crossfit in the evening and then had a 30-40 minutes session with multiple workouts and then rode home early as the sky looked like it was going to open up.Legs were tired but I felt riding had become less taxing in the past 3 weeks so I think there are small incremental steps in the right direction.I weighed in tonight at just under 75kgs but the weight is fluctuating but generally dropping very slowly.

Jacobs ladder , King's Park

 Friday , an easy ride to work and  a 1hour session at Lunch time running to Jacobs ladder as a warm up and then did 6 climbs up to the top and back and then ran back to the office.It was hot and humid and there were about 6-8 people working out. it was rather steep but it's not ideal as I nearly broke my neck coming down looking at cleavage rather than the stairs lesson learnt from Confucius " is small mounds more dangerous than steep stairs".

Saturday: A short spin around the river with Exceeders .Lots of new faces and I went with the slow group who weren't very slow so I managed to try and hang on till Canning Hwy and then came back into the city as they went on through Shelley and back to the city. I managed about 43kms .In the afternoon and it was hot again did a cross fit session with 2 rounds of cleans and jerks 5 reps for maximum weight the burpees and kettle bells for points in 4 minute stages with a 2 minute rest between .it was a really short session of 22 minutes but hard.Manages a maximum weight of 52.5kgs and about 28/29 burpees for each 4 minute session.

Saturday's WOD

Sunday at King's Park

Sunday: Another early start .Still not used to getting up at 4 am on a Sunday .I got to Kings Park at 4.50am and surprisingly there are people about in the car park.There is a total fire ban with temperatures likely to soar to 40c so all the trails are closed. we started off with a fast walk of about 4kms and then Kokoda for about 13-14 times and then to the DNA tower for 10 climbs and back to Kokoda for another 8 ascents before finishing at the car park.That took 3.50 and we covered about 14.5km and about 1500-1600m .It got really humid and hot after 8am and so everyone was feeling the heat in the last hour . Had a few issues with my camel-back but got it sorted .I had at least 3litres of water and 300 calories of infinite and lollies as well so did not have and bonking issues at the end.the heart rate remained lower than the previous week and I did have issues with my throat and breathing possibly because there was smoke and haze about even if I could not smell it , my throat was sensitive to the early morning air and anything that would aggravate it in the atmosphere.

The rest of the day was just trying to recover although I did take Molly and Jonathan to the beach. Backing up the session with a run on Monday will be the test.


Bike : 4.5 hrs & 122km

Running : 7.75 hrs & 43 kms

Cross fit : 1.10
total : 13.75hrs

Carpe diem, quam minimum credula postero

 “Live as if you were to die tomorrow. Learn as if you were to live forever.”
― Mahatma Gandhi



Whilst written by Jimmy Cliff I like this version of the song by Nilssson and produced by John Lennon

If we remember Robin Williams and the 90s movie Dead Poets Society, Robins character makes the famous speech to his students about Seizing the Day ...Carpe Diem.  It is later than you think (Sydney Morning Herald Editorial 3 January 2015)

After this week it isn't so much about seizing the day but enjoying the moment. It is never easy and we never quite understand , appreciate or think too much about death till it is at the doorstep knocking loudly.  There is tomorrow and then suddenly we ask ourselves where has all the time gone. For some it is a rich fulfilling life and a long one , and for others it is tragically short. There is no rhyme or reason , we turn to religion or philosophy , but ultimately there is a lottery and we have to accept it willingly or dragging and screaming. It makes no difference. Life is finite and death is certain.

My friend Tim passed away peacefully on 5 February 2015 .He had been ill for sometime but showed a resolute quiet determination to try and get well but when that wasn't going to happen he approached death as he did life straight forward with no complaint despite what it had thrown him .Pretty much the way he rode . I spent many a great ride with him and what keeps ringing in my ear is "Spinners are winners " and his other often repeated comment to me was spend time with your family . I suspect because he was far from his he valued his and having lost his wife , he knew the sadness that comes from losing them early .He couldn't fathom the hours of training I put in or possibly he did as he once would have spent considerable hours running in his earlier years( and was a good marathon runner running a 2.45 in earlier years) , yet he had reached that stage where he realized there were possibly more worthwhile pursuits in life. But these are choices we make.

Life is what you make of it and sometimes it does throw some really mean curve balls , but we just have to spin our way up and maybe we will make it  to the top of the hill and maybe we won't but if we have the people we love by our side and we do take the time to love and share and be part of their lives then there should not be any regrets. The journey is really what it  is . It is very much a first world problem as we have more distractions and we sometimes just need to de-clutter our lives to see what is important . Pretty much like cycling . The type of bike may vary but ultimately it has 2 wheels and you need to ride it and expend energy doing so.

As  2014 unfolded into 2015 , the tragedies of the past year drew this editorial piece  in SMH :

Life may be partly framed by its ending, but it is not defined by it. Life is precious. It is not a rehearsal. 
Religious beliefs to one side,  the soul does not leave by the back door, walk round the house, step over the welcome mat and re-enter through the front.

 Death may be a constant companion in theaters of war, but not in ordinary life. When death does come upon us unawares, it is a tragedy. It is cruel and unfair. 

Though our allotted lifespan is unknowable,  the impulse, indeed the pulse, of existence is to pursue, as much as one can, a life worthwhile. More than 2000 years ago, the Roman poet Horace declared: "Carpe Diem" (seize the day). 
Less well-known is the conclusion to that phrase, which roughly translates as "for one cannot trust in tomorrow".
One could interpret this to mean live every day as if it is the last – party like there's no tomorrow! Sydney Morning Herald ...Its later than you think 3 January 2015

I think Horace , the Roman Poet really meant what Tim meant , its not how hard you party but it is how you have loved life . And he did .

Week 3 NorthFace

Picture Northface 100 in 2011 from Running Beyond Blog

Week3 and it is starting to get a little more serious. The week started off easy with Australia day and 2 days of running or walking nearly 4 hours behind so Monday was a light day. I swam with Trevor and Les at Cottesloe .First swim since IMWA and managed 8 laps of about 200m   .It was a magic day with beautiful weather and calm clear water. We had coffee and muffins at Daisies and met up with Tim and his sister over from New Zealand. Lisa and Jessie , Trevor's wife and daughter joined us later . Unfortunately as Tim is not well the gathering was great but tinged with the sadness of how fragile everything is .

Tuesday and I rode in the evening and whilst it was muggy it wasn't as hot .Then a 30- 40 minute session of crossfit .  Rode home spinning in the small gear.

Wednesday I rode to work via King's Park to do a 30-40 minute run session on Forrest Drive. I saw a few runners and lots of riders especially the fast Brad hall girls team riding around.

Map Of King's Park

It was again pretty hot so I was pretty tired at the end of the session .I did not manage a full hour as I was just running out of time and tiring rapidly with the heat . Rode down to work . Rode for about 50 minutes and ran for about 30-40 minutes.

Thursday, I did an hour session of riding at Kings Park climbing lovekin Drive 4 times .Again another hot day and no one around late afternoon. I then went fro cross fit .We did a 45 minute session with 7 stations of exercise of 5 minutes with a 2 minute recovery  . Was a hot session.

Friday. I get to sleep in but did a run at lunch time .It was far too hot outside so I ran on the treadmill for 1 hour starting with a 10 minute warm up and then 10 x 3min @ 6kph on a 13% gradient with 90 secs recovery and then cool down. managed about 7km in total and some altitude .

Saturday .I did an indoor wind trainer session on the bike for 1 hour with sprints.That got the heart pumping and the body sweating.In the afternoon a 40 minute cross fit session with strength work.

Sat's WOD

Sunday was the long training day with a 4 hour session at king's Park. I managed to get some sleep having to wake up at 4am .Got to Kings Park just before 5am. Not many people about at that time. It was still dark so we ran 4kms first and then started to do the Kokoda Trail. I managed 8.5 laps before we ran to the DNA tower and did 10 climbs up the DNA Tower .Then back to the track for another 12 climbs before heading to the DNA Tower and running down to Lovekin drive and back to the Tower and 8 runs up the Tower and back to the Car park at Frasers . We managed it in 3hrs and 52 minutes.

Pictures of the track from the wayfaringfox blog

Picture of The KOKODA TRACK at Kings Park

At the end of a 4hr run at Kings Park

 

NorthFace Week 2

Video clip of start of NorthFace 100 @ Katoomba


Week2 and it is starting to get a little more serious. The week started off easy with a 30 minute run and about 5km.

Tuesday and I rode in the evening and whilst it was muggy it wasn't as hot .Then a 30- 40 minute session of crossfit .  Rode home spinning in the small gear. Total of 35 km and 1.20hr with 40 minutes at cross fit.

Wednesday I rode to work an easy ride the long way about 15km and then in the evening I ran to King's Park  and back to the office .Not too much elevation accept for 3 walks up the Kokoda trail at Kings Park . I managed 10kms in 1.20 Hr.

Thursday. Rode again to Cross fit in the hot evening and a Cross fit session and then home . Friday rode to work and did not actually run . 30 min on the bike .

Saturday ,instead of a bike we all started a run session at King's park at 6am and did a 2.5 hr session with 12 x Kokoda trail and 18 x DNA tower.The Kokoda Trail is about 65m in altitude and the DNA Tower about 15m so we did over 900m of altitude but about 12km of running . It was hot and humid by the time we finished . In the afternoon another hard Cross fit session of 45 minutes .The legs were sore by then.

Sunday I backed it up with a 10km run @7min pace . Caught up with Tim who I cycle with from time to time and came down to Cape to cape last year with me.

Total ;
Running: 5hrs and only 37kms
Crossfit: 2hrs
Bike: 4hrs or 95km
Total: 11hrs

WEEK 1 NorthFace

NorthFace 100 Picture from Visit Blue Mountains

A New year and a new challenge . After the holiday break and travels , it is back to work and  the start of training . I had a bout of flu so it was a slow start.

Week 1 . 12 January 2015 .Lesson 1 start slow and steady . On Monday I was still pretty weak from the flu and so it was a no activity day.

Tuesday 13 January . A bike ride to cross fit and as it was hot it was a 30 minute cross fit session for me and then a ride back home , easy spin. I found it pretty taxing and the HR and breathing was a little harder. But I was glad I was able to make a start. The legs were feeling sore the next morning.

Wednesday 14 January 2015. It was an early very slow run to work from home about 11km. Managed it in 1.20 going at about 7minute pace and walking the intersections.

Thursday 15 January 2015. Another ride to Cross fit and a harder session of about 40 minutes and then rode home again spinning back .

Thursday's WOD

Friday 16 January 2014 . Felt really sore and did a short 30 minute run and just under 5km.

Saturday 17 January 2015 .No cycling just cross fit session for 45minutes on a hot humid Perth day.

Saturday's Hot WOD

Sunday 18 January 2014. The first long training session for Northface with the hydration pack .Got to Kings Park for a 7am start and basically trying to do as much altitude as possible in 2 hours. Walked and jogged only 7km in 1.40 minutes but managed about 700m going up the Kokoda trail 10 times and the DNA tower about 7 times .It was pretty humid and I did not drink as much as I should have. Just glad to have got through the session.Sore quads and calf's from the combination of climbing the trail and the Cross fit session.

The week was about 10 hours of activity . A nice slow start.

A new Journey

 “Life is difficult. This is a great truth, one of the greatest truths. It is a great truth because once we truly see this truth, we transcend it. Once we truly know that life is difficult-once we truly understand and accept it-then life is no longer difficult. Because once it is accepted, the fact that life is difficult no longer matters.”
― M. Scott Peck

Forever Young sung by Norah Jones

It is a new beginning and with it new challenges , a new year and lots of plans journeys and goals to fulfill .

The great part of being in triathlons and a club , community  and training with like minded people aside from the great friendships and diversity of friends I meet outside my work , there is the goal oriented pursuit and as each race/adventure is completed  a new plan is hatched .

Amidst these plans and training our lives are much the same , we work , we  have families and commitments and bills to pay,  lives to juggle. With life comes all the human frailty and happiness and sadness and all emotions between . Our lives are like the torn bits of cloth caught in the barbwire that is our destiny .If I have learnt anything in this sport it is that the sweetest of victories has not been winning but finishing when the journey was the hardest. Similarly in Life , it is the bumps in that road of life , that barbwire that we occasionally touch that test us out . It is that frailty that I see every time a friend , an acquaintance or someone just outside my circle dies or is injured or is ill.

How do I react ,how do I comfort , how would I take the news myself. I face this dilemma and there is no easy answers .You want to empathise and say all the right things but sometimes there really isn't anything that can be said. Life is tough, unfair , good people die and sometimes die way too early. There is no " he had a good life" because life is living and there really is no fair measure of how well someone lived their life as a prize for it being taken away so soon. I certainly won't wish to compare the nun who prays and does good works to my friends who have families and love their children and wives and husbands and go to work each day and ride their bikes and try to be good people.

When you face the end whether you believe in the afterlife or not what really is the measure of a good life or a life well traveled. We spend much of our lives aspiring to be happy and seeking happiness , for many it is recognition and wealth and comfort and real tangible assets. I am no different , I seek comfort and security and safety. In the end as I try and face these questions of life and death , it isn't really anything more than contentment and gratitude .But discovering and being are not easy in this media driven world . Deciphering the message from the chatter of this world is the art . Be it religion or philosophy , if only we can strive for that perfect mental equilibrium in life. It is that realisation that is so hard ,it does not make it any easier I think to face death as Christopher Hitchens commented on below:

"My chief consolation in this year of living dyingly has been the presence of friends," Hitchens wrote in the magazine earlier this year.
Last year he wrote: "Cancer victimhood contains a permanent temptation to be self-centred and even solipsistic."

 Here and elsewhere, Hitchens does not allow himself the intellectual indulgence or sloppiness of self-pity or grandiosity. (He says, for instance, after his diagnosis, “to the dumb question ‘why me?’ the cosmos barely bothers to return the reply: ‘why not?’ ” )

Christopher Hitchens’ Mortality: A rare honest book about death by Katie Roiph

That line between life and death isn't about good or bad, it exist and we will all cross it someday .I hope I handle it with the dignity and quiet fortitude I see in my friend.

Musings about Training for an Ironman

Musings about Training for an Ironman

A number of friends are preparing for Ironman Lanzarote in May 2015 and I have been asked to add my thoughts on training and preparing for an Ironman .

I searched my race report and blog leading up to the race and have listed some facts I think are relevant and some articles from better equipped individuals on training for such a race.

Including a piece by Brad Culp : http://lavamagazine.com/from-the-archives-mars-rovers/#axzz1NEIz4fA1

These are some of my thoughts on my race preparation for Lanzarote :

1. My race preparation was good. Research and read about the course .
2. I was rested
3. Make sure the bike and all your gear is working find and use them before leaving for lanzarote. Be prepared for minor hiccups like punctures etc so bring extra tires and tubulars as it is an island and there are only so many mechanics around with 2000 triathletes
4. I had friends at the race and that always makes it more fun.
5. Familiarise yourself with the course preferably drive the course before the race Please don't ride 90 kms a few days before the race .That's not tapering. 
6. I swam well and the water was very comfortable for me.Try and get as much swim practice as possible in open water conditions . Whilst not the most important part of the race it is necessary to come out of the water comfortable.
7. The hotel accommodation was good and close to the race start.So book close to the start line 
8. I had no injuries and training well i s much about that fine balance of not over doing it and suffering injuries.
9. Try to get to race weight as best as possible the better the weight to power ration in a hilly course the better the results and running off the bike
10. I was mentally ready for the race. Don't underestimate the power of preparation. Preparation and doing the hard yards makes racing a lot easier and comfortable. It hurts but training builds confidence .
11. substituted and took on the electrolyte and nutrition on the course when my Gatorade was finished . Train with the nutrition u are using
12. Run off the bike as much as possible anywhere from 20 minutes to 1 hour.
13.  As Lanzarote is about 8000 ft of climbing it would be worthwhile to do as much hills as possible .  I had not done enough hill work and whilst my biking had improved it was ill directed(I was much stronger on the flats as shown by my Spore 70.3 bike split )  But when it came to hills I did not have the strength.
14. I miscalculated my calorie intake for the ride and did not bring sufficient gatorade on the trip  I had to use the power electrolyte drink and coke on the course.I dropped my power bars and had to get some from the aid station much further than I wanted.  
15. I was not consistent on the ride
16. Done hill repeats for the whole training period
17. Not so good core strength. Hence gym work is important.

A timely reminder of some of the Dos and Don't s in Triathlon training.( another piece I did on my blog a while back which I g=have adapted )

I have been getting weekly massages and the masseur has been reminding me to stretch every week as all my muscles are really tight . It is a slow and long road of trying to unravel some of the important but often forgotten habits needed to remain fit , injury free and performing at my optimum level.

Like rest we tend to not rate eating well , stretching and resting with the same importance as training. I continue to play catch up but I am trying my best to change a few bad habits .

In a past post I did find a short piece about Meredith Kessler  and how she took 7 years to change and adapt her training habits into the champion she is now.

And recently on firstoffthebike Blog there was a good piece on the Dos and Don't of training .I break lots of the rules but I think if I can get a few of these habits right I will improve.

MAKE IT WORK FOR YOU

Take a cue from Meredith Kessler and turn her experience into your competitive edge.
Create a long-term vision: A long-term plan opens the door of progression, which leads to constant evolution and improvement.
Be patient: It is easy to build a long-term vision, but much tougher to execute it daily and always maintain the vision throughout multiple seasons. Stick with it, and you’ll be rewarded.
Build a plan custom-tailored to you: It is Meredith’s willingness and ability to think outside the box and develop an approach that suits her that has delivered results. Do all the stated truths in triathlon training really apply to you? Are they truths, or simply unchallenged norms?
Think beyond endurance: Swimming, biking and running is the most specific training you can do. But to truly evolve your performance, you also need to focus on the supporting elements of nutrition, recovery, functional strength, psychology, skills and equipment.
Be consistent: Performance evolution is a result of many days, weeks, months and years of consistent training load. In fact, the reason we focus so much on specificity in training, as well as recovery, is to achieve training consistency.
Stay balanced: Without a tremendous amount of resilience and emotional balance, Meredith could not have succeeded. The triathlon lifestyle doesn’t promote life balance, but if you make it a priority and dedicated focus, you can achieve it.
Work hard: This sport isn’t easy. Meredith could not have evolved to her level without massive amounts of grit, determination, sacrifice and hard work. There is no easy way, but there sure is a smart way.

Read more at http://triathlete-europe.competitor.com/2012/11/23/the-journey-of-meredith-kessler#OruOuhUM02z6AhbR.99

Dos and Don'ts of Triathlon from First off the bike

by Jen Brown on the, firstoffthebike.com’s website.

 So don’t….

1. Be insane – Insanity is doing the same thing all the time while expecting a different result (at least according to Einstein). If you aren’t happy with your results and want to improve them, do something different – anything! We all know that you need to change what you’re doing if you want to change the results you’re getting but few actually do it.
2. Forget about your front! Finish a training session and what do you stretch (if anything)? Chances are you do a quick calf stretch on the front step or throw your leg up on the fence or the couch for a quick hamstring stretch before going on with your day. But what about the front of your body? Your quads, abdomen and chest are probably a bit neglected. But they can also the most problematic areas for triathletes given the amount of time you spend sitting each day (whether at a desk, in your car or on your bike). These areas get tight and put pressure on your hips and shoulders, leading to knee pain when riding your bike or shoulder pain while swimming. So make a point of stretching something on the front of your body – like your chest or hip flexors – every time you stretch your calves or hamstrings.
3. Assume that because you swim, bike and run, you don’t need to do anything else – Triathlon, like most sports, consists of repeated movement patterns. Your work probably does too. These movements you repeat day in and day out create muscle imbalances which can ultimately contribute to a niggle in your shoulder or knee and ultimately an injury that stops you from training. Minimise your risk of injury by doing something that challenges your body in a different way. Go for a trail run, a mountain bike ride or head into the gym and work on your back, glutes and hamstrings. It will help to keep your muscle imbalances in check and reduce your chances of getting injured. Just remember to do everything with proper technique and form, and don’t be afraid to seek assistance from a professional if you’re unsure.
4. Stay up late – I’m a night owl so this is something I really struggle with. But have you ever noticed how tired you feel when you go to bed late but still get eight-plus hours of sleep? The more sleep you get before midnight the better; it’s higher quality so you’ll get more ‘bang for your buck’. And while we’re on the topic: falling asleep on the couch doesn’t count! In fact, it’s probably the worst thing you can do because any ‘sleep’ you get – and I use that term loosely – is poor quality and it’ll leave you feeling even more tired tomorrow.
5. Fall into the ‘out of sight, out of mind’ trap
6. (a.k.a. baby got back) – Just because you can’t see it, doesn’t mean it’s not important. Having strong glutes is one thing. Having strong glutes which function properly is another thing entirely. You can do all the squats you want but if you haven’t trained your glutes and core to stabilise you while you’re using one leg – such as when you’re running or riding – you’re not only wasting your time but setting yourself up for an injury. Learn how to make them strong but also (more importantly) to make them work properly (there is a difference!).
7. Wear shoes around the house – Go barefoot (or if it’s cold, wear socks). Shoes shorten your calf muscles, affect your achilles and change your gait. Feet that don’t function properly can give you knee pain when riding or hip pain from running. So go barefoot – in a safe and warm manner – and remind your feet how they’re supposed to work.

Another article on what to do:

Enough of the mistakes. Here are some simple things you can start doing today that will improve your body’s ability to recover from, and adapt to, your training so you can get faster sooner:
Do…

1. Sleep seven-to-nine-hours each day – Your body recovers from everything you put it through and grows stronger when you sleep. Not getting enough sleep also floods your body with stress hormones, which slow your recovery and can make it harder for you to lose weight. So turn the computer and/or TV off early tonight – even if it’s just 15 minutes earlier for a bit of extra sleep.
2. Drink lots of H2O (even when you aren’t training) – When your body is hydrated, it’s like a green tree branch; it can bend and flex when a load is applied to it and is harder to break. If a tree branch dries out, it can’t absorb the same loads and breaks more easily. Your body is the same. Dehydration affects your performance and increases your likelihood of injury. So drink 300ml of water for every 10-kilogramss of bodyweight. E.g., 2.1 litres of fluid each day if you weigh 70-kilograms as a minimum and more if you’ve exercised today.
3. Train in all 5 gears – Most cars have five gears (disregarding reverse – we don’t want you going there!), ranging from slow (first) through to overdrive (fifth). And, if you drive properly, you use all five. Your body is the same. It has five gears – or six depending on what training philosophy you adopt – ranging from easy to flat chat, five-second sprint pace. And you should use all of them. Most people tend to train at the same intensity – in the same one-to-two gears – all the time. So shake up your training and boost your performance by challenging yourself to spend time training in all five ‘gears’.
4. Treat your body right – Trigger points are sore or tight spots which indicate places in your body where tension or stress is being stored. They limit your range of motion and can cause you discomfort, pain and ultimately injury. Spend five-to-10 minutes every day using a foam roller to release them.
5. Get a golf ball or a hard spiky ball and roll it along the base of your foot – Your foot has 26 bones and 33 joints, making it one of the most complicated and important parts of your body. What happens at your foot will affect every other part of your body – from your knee to your shoulder –so making sure that your feet function properly is essential especially for runners. So roll baby roll!
6. Care for your core: a strong core – being all the muscles in your abdomen, lower back and hips all the way to your knees – is essential for everyday life and your sport. It helps to alleviate back pain, reduces your risk of injury and allows your body to use all the power your arms and legs generate to propel you forward faster. Have a look at this post for some tips on how to do it properly.
After deciding to leave the law, Jen began working as a Personal Trainer and specialises in helping triathletes and runners build strong, resilient and injury-free bodies. She is also a Development Level (Level One) Triathlon Coach and established Sparta PT to help triathletes and runners of all levels realise their potential.