Tuesday, March 18, 2008
Wednesday, March 5, 2008
THANKS!!!
Thanks to all my supporting crew in my build up to Ironman.
Thanks to:
Bede
Mum and Dad
Kate, Neil and Marg
Laura, Chris and Paris
My coach John Newsom
Steve Guy and the crew from Alpe Gear, Kethy, Kieran, Raewyn and Graeme the other Alpe Athletes
Steve and the crew from Planet Cycles
Future Dreams swim squads
Walter Thorburn at Go2Max running squads
Bruce Baxter at SportsMed
You've all contributed in some way to making my dream a reality.
Now, what's next!
Thanks to:
Bede
Mum and Dad
Kate, Neil and Marg
Laura, Chris and Paris
My coach John Newsom
Steve Guy and the crew from Alpe Gear, Kethy, Kieran, Raewyn and Graeme the other Alpe Athletes
Steve and the crew from Planet Cycles
Future Dreams swim squads
Walter Thorburn at Go2Max running squads
Bruce Baxter at SportsMed
You've all contributed in some way to making my dream a reality.
Now, what's next!
Monday, March 3, 2008
Ironman New Zealand Race Report - 11.11...
Here is an abridged version - full report will be in our book!
This date is known as Remembrance Day in the UK. And funnily enough 11.11 was my Ironman time. Similarly it will be a day I will always remember....
I will try to describe for you the race in its entirety, but next to my wedding day, it was the most emotional day of my life. It’s now midnight, and my head is so full of emotions I can’t sleep, so I thought what better a time than now, to get my feelings down on paper (or a screen so to speak!)
My day started at 4.45am when I woke. I’d been tossing and turning all night, worried that I wouldn’t wake up. I had breakfast- white toast with peanut butter and marmite and a banana and half a powerbar, electrolyte, and a coffee.
Bede gave me a pep talk and drew me a diagram- see attachment to get me to use my head. It’s basically a matrix called the head, hands and heart model. The hands part being the skills, technique and training, the heart being motivation and desire and the head is how you put the two together and control your own pace, and race. It was exactly what I needed and showed me that Bede understood exactly what I was going through and why I wanted to do so well.
Bede took me down to the swim start and registration for 6am. I was bodynumbered – FB “F***in Brilliant” we decided for my age group and my race number 282- a great number seeming as I was born on the 28th.
I headed down to the lake, vas and oiled up and got into my suit. You could just feel the anticipation rising. Then the waka arrived and the powhiri commences. It was beautiful against the backdrop of a glass lake – I couldn’t have been happier. I’ve seen footage of 2 years ago when they canned the swim and I was horrified. I’d never had the lake so to my liking. All my other (I say all- three!) were pretty choppy affairs, which left me very demoralised.
The swim
So I found myself a position in the swim, about 20-30m back off the start line, so I could get some clear water. As I looked at the shores of Lake Taupo, I was overwhelmed. It was amazing just how many people had come to watch- wow. Taupo really puts on a great show.
The three light/three minute countdown started and bang, we were off! I found myself holding a good line against the buoys and following the line of the kayaks. I didn’t panic and settled into a nice smooth pattern. There was none of the usual thrashing washing machine like effort normally associated with a half or Olympic distance. I felt really comfortable and concentrated on technique and not worrying about the time. Despite a few zig-zags I reached the far end of the swim in just over 31 mins. The return leg was cruisey and for once I was enjoying a swim! When I came into shore and saw 1hr 6 mins I was flabbergasted! I had expected between 1hr 10 and 15 and piking a bit on the swim as in the last few weeks of training, I’ve slackened off on the squad training and missed a few swims! But hey, I’ll take my official time of 1hr07mins. Conclusion - have faith in yourself, relax in the swim, take a good dose of Rescue Remedy and you’ll swim better than ever.
I jogged steadily through the long transition and into the changing tent. I love this idea of having a personal tri-assistant! I dumped everything on the floor, they helped me dress and whisked everything else away! As I got to my bike, I couldn’t help but notice the amount of bikes in my age group which had already gone. Ok, so I’m still an average swimmer, but hey I had an awesome swim I was buzzing!
The bike
On to my bike and I took it really easy for the first 20 mins up the Napier-Taupo hill and Kiddle Drive. The aim of this is to get your heart rate back in the steady zone as coming out of the swim it’s normally reasonably high. I only took water on board and once my stomach had calmed down a bit I started on powerbars cut into thirds alternating with gels, Enervit and water.
My race plan was to hold back on the bike- the whole way, but especially on the first lap. This meant keeping my heart rate in the steady zone – 135 to 145 bpm. I only let it creep up to 155 on the climbs. This required a lot of discipline as it does mean people pass you. But it’s not a problem - just watch how many crash and burn on the run. Out to Reporoa, especially on the last stretch it was windy, cross and head winds. I made the turn around in 1hr 35 mins. The return leg to town was sweet - tailwind all the way. Deceptive though, as it would have been fairly easy to smash yourself on that leg if you didn’t play it safe. I made it back into town just on 3hrs. The rain was starting to settle in, making the roads hazardous, but the crowd were like nothing I have ever seen or heard. Everyone calling your name, gave you that little boost of energy to go into the second lap on the lonely road to Reporoa. The second leg did a funny loop off the main road, which I hadn’t done in training, so that was interesting, but it wasn’t much more than a steady climb.
The wind and rain were worse on the second lap, and I soon realised that I wouldn’t be looking at a negative split. The second lap is harder and longer apparently as well. So going out was similar to the first lap. I managed to pick up the pace, whilst still keeping a good 85rpm cadence in the big chain ring, and staying on the aerobars throughout.
The tailwind home was again a blessing. About 40km from home, I did however have a momentary lapse in concentration, and found myself rolling into a sand verge! I was a bit shaken up, scratched and (now the wounds have settled, quite bruised!), but I was far more concerned about whether my bike would still run. Luckily there was nothing wrong and my minor heart attack never eventuated. I picked myself up and continued on to finish strongly in 6hrs 5 mins. I was hoping for 6hrs 15 mins to 6hrs 30 so in the conditions, I was pretty pleased that my race plan of holding back came off.
The run
Heading into the run, another girl in my age group was hot on my heels, so I probably set off a wee bit too quickly. I got caught up in the crowds and the “I feel wonderful!” moment that I momentarily forgot that I had a four hour run ahead of me….
Hence coming to 5km, I had an annoying stitch! So I took on some water, did the hands over the head, breathe out slowly and lower arms technique but it took until about the 8km mark to come right. I was averaging 5min-5.15 ish kms, for the first quarter, but after a loo stop I kind of got confused with the timings….so I said to myself, right, I feel quite good, I’ve got a good strong cadence, people are commenting on how strong I look. I can do this! So I said right, you’re going to finish before 6.15pm. Sub 11hrs was not on the cards, and I wasn’t going to come close, so sub 11.15 would be a dream. Well I hung on in there and kept a really steady pace and finished the marathon in 3hrs 50mins. My race tactics paid off and I caught a dozen or so girls on the run. Thank goodness, it came off so sweetly! I finished in 11.11.34. And best of all I was 4th fastest in my age group on the run. Playing to your strengths is a great tactic.
Overall, I was 33rd female. Taking out the 13 pros, I was 20th age grouper. Out of approximately 265 female finishers, that’s pretty good I reckon. If I could swim faster I know I would be more competitive. I think I was something like 16th fastest in my age group in the swim, 9th on the bike and 4th on the run. I am the Hunter, I do practise the softly softly catchy monkey mantra. But it feels good to play catch up, rather than being the hunted. No girls passed me on the run, and I caught most of the girls who passed me on the bike on the first lap, on the second lap.
I was chatting to a Taupo resident later in the evening and she asked me, what was the hardest bit. I struggled to pinpoint any single point in the race. I was lucky, or maybe I used my head. I had confidence in my training, I followed and executed a good race plan, and my pace remained constant. Softly, softly, catchy monkey. So what was the hardest point? I know now. It’s overcoming your self-doubts when you push yourself beyond your longest training time. For me this came at about the 8hr mark, and an hour into the run. After most long rides, I always say, God I could never run a marathon now! Ironman is so different. You just do it, it feels so natural. Like Paula Newby-Fraser said (as we were told at the Pasta Party), doing an Ironman is like doing a really long training session with 1500 of your best mates - all with the same vision, to become an Ironman and to be the best you can be.
Well as for the marathon, I was running well, in fact better than I thought I would. All along I knew I wanted to run a good marathon time (4hrs), but you can’t help but think, can I keep this up? When will I hit the wall? You just don’t know. Pushing yourself out of your comfort zone is why the Ironman experience is so special and for me, utterly emotional. It’s something I can’t describe as I’ve never been there before, so I have no past knowledge, experience or words to justify how it feels. I was so close to tears at the 40km mark, a spectator told me not to cry! But that was how I felt.
Coming down the finishing shoot, I waited for the volunteers to put the ribbon up again, too right I wanted my moment of glory! I did it, Emma Hunter you are an Ironman! Yey!!!!
Once in the recovery tent I was really disorientated, massage, food, drink, duh..I didn’t want any of it, I just ran outside (literally I know stupid..) and gave Bede the biggest hug and kiss ever. I just wanted to let him share my experience and I burst uncontrollably into tears…
After all I have been through, following France, being sick, and coming through a real malaise, moving house, and finding a job, I have done it. I am an Ironman, those four words just sound so great.
I wanted to make my family proud of me, and show them that I could do something great. I hope they are now. I also wanted to do something for myself and I am proud of myself.
Would I do it again? Most definitely. Next year? No. Right now, it would be too stressful on my work and relationships to go through it again, not to forget the expense, and Bede is well overdue some weekends with me! I might now have to take up golf that’s all….
I found out on Sunday after the race that the two Kona slots were taken. Too right, so they should be taken up! I was still hanging out for a big roll down though. Not to worry, I wouldn’t really want to do Kona in my first Ironman year -far too much pressure. So I can set my focus on Perth, and Ironman may have to wait a few more years for me to return. I will be back next year I hope as a supporter for sure. It will be harder watching, knowing I would love to be out there doing it though!
The Awards dinner was really the icing on the cake. After presentations from the race directors and team, the age group placings were awarded and the pros got on stage. I was amazing to see the top ten of the Ironman world right there. Jo and Cameron gave excellent speeches and they were both really touched. Jo was pushed harder than she has ever been pushed before and it showed. She spoke about toughness taking over and I think she’s so right. 96% of starters finished- we are real tough cookies in NZ!
Seeing coverage of the event on television on Monday morning, they described the age groupers as the toughest athletes in New Zealand. For me, the age groupers are the backbone of the sport, especially the ones out there on the course in the horrific rain and dark nearing the cut off. I saw one lady finish after the cut off at 14 minutes past midnight, but she still did it, it was amazing.
Ironman is no triathlon. Don’t get me wrong, it’s a swim, bike, run, but it’s unlike any triathlon I have ever done before. The distance is one thing, but the amount, quality and level of training required to get there is crucial, the pacing, self-belief, and toughness are areas you will never delve as deep into in any other triathlon. I am proud to join the Ironman family. I am an Ironman!
This date is known as Remembrance Day in the UK. And funnily enough 11.11 was my Ironman time. Similarly it will be a day I will always remember....
I will try to describe for you the race in its entirety, but next to my wedding day, it was the most emotional day of my life. It’s now midnight, and my head is so full of emotions I can’t sleep, so I thought what better a time than now, to get my feelings down on paper (or a screen so to speak!)
My day started at 4.45am when I woke. I’d been tossing and turning all night, worried that I wouldn’t wake up. I had breakfast- white toast with peanut butter and marmite and a banana and half a powerbar, electrolyte, and a coffee.
Bede gave me a pep talk and drew me a diagram- see attachment to get me to use my head. It’s basically a matrix called the head, hands and heart model. The hands part being the skills, technique and training, the heart being motivation and desire and the head is how you put the two together and control your own pace, and race. It was exactly what I needed and showed me that Bede understood exactly what I was going through and why I wanted to do so well.
Bede took me down to the swim start and registration for 6am. I was bodynumbered – FB “F***in Brilliant” we decided for my age group and my race number 282- a great number seeming as I was born on the 28th.
I headed down to the lake, vas and oiled up and got into my suit. You could just feel the anticipation rising. Then the waka arrived and the powhiri commences. It was beautiful against the backdrop of a glass lake – I couldn’t have been happier. I’ve seen footage of 2 years ago when they canned the swim and I was horrified. I’d never had the lake so to my liking. All my other (I say all- three!) were pretty choppy affairs, which left me very demoralised.
The swim
So I found myself a position in the swim, about 20-30m back off the start line, so I could get some clear water. As I looked at the shores of Lake Taupo, I was overwhelmed. It was amazing just how many people had come to watch- wow. Taupo really puts on a great show.
The three light/three minute countdown started and bang, we were off! I found myself holding a good line against the buoys and following the line of the kayaks. I didn’t panic and settled into a nice smooth pattern. There was none of the usual thrashing washing machine like effort normally associated with a half or Olympic distance. I felt really comfortable and concentrated on technique and not worrying about the time. Despite a few zig-zags I reached the far end of the swim in just over 31 mins. The return leg was cruisey and for once I was enjoying a swim! When I came into shore and saw 1hr 6 mins I was flabbergasted! I had expected between 1hr 10 and 15 and piking a bit on the swim as in the last few weeks of training, I’ve slackened off on the squad training and missed a few swims! But hey, I’ll take my official time of 1hr07mins. Conclusion - have faith in yourself, relax in the swim, take a good dose of Rescue Remedy and you’ll swim better than ever.
I jogged steadily through the long transition and into the changing tent. I love this idea of having a personal tri-assistant! I dumped everything on the floor, they helped me dress and whisked everything else away! As I got to my bike, I couldn’t help but notice the amount of bikes in my age group which had already gone. Ok, so I’m still an average swimmer, but hey I had an awesome swim I was buzzing!
The bike
On to my bike and I took it really easy for the first 20 mins up the Napier-Taupo hill and Kiddle Drive. The aim of this is to get your heart rate back in the steady zone as coming out of the swim it’s normally reasonably high. I only took water on board and once my stomach had calmed down a bit I started on powerbars cut into thirds alternating with gels, Enervit and water.
My race plan was to hold back on the bike- the whole way, but especially on the first lap. This meant keeping my heart rate in the steady zone – 135 to 145 bpm. I only let it creep up to 155 on the climbs. This required a lot of discipline as it does mean people pass you. But it’s not a problem - just watch how many crash and burn on the run. Out to Reporoa, especially on the last stretch it was windy, cross and head winds. I made the turn around in 1hr 35 mins. The return leg to town was sweet - tailwind all the way. Deceptive though, as it would have been fairly easy to smash yourself on that leg if you didn’t play it safe. I made it back into town just on 3hrs. The rain was starting to settle in, making the roads hazardous, but the crowd were like nothing I have ever seen or heard. Everyone calling your name, gave you that little boost of energy to go into the second lap on the lonely road to Reporoa. The second leg did a funny loop off the main road, which I hadn’t done in training, so that was interesting, but it wasn’t much more than a steady climb.
The wind and rain were worse on the second lap, and I soon realised that I wouldn’t be looking at a negative split. The second lap is harder and longer apparently as well. So going out was similar to the first lap. I managed to pick up the pace, whilst still keeping a good 85rpm cadence in the big chain ring, and staying on the aerobars throughout.
The tailwind home was again a blessing. About 40km from home, I did however have a momentary lapse in concentration, and found myself rolling into a sand verge! I was a bit shaken up, scratched and (now the wounds have settled, quite bruised!), but I was far more concerned about whether my bike would still run. Luckily there was nothing wrong and my minor heart attack never eventuated. I picked myself up and continued on to finish strongly in 6hrs 5 mins. I was hoping for 6hrs 15 mins to 6hrs 30 so in the conditions, I was pretty pleased that my race plan of holding back came off.
The run
Heading into the run, another girl in my age group was hot on my heels, so I probably set off a wee bit too quickly. I got caught up in the crowds and the “I feel wonderful!” moment that I momentarily forgot that I had a four hour run ahead of me….
Hence coming to 5km, I had an annoying stitch! So I took on some water, did the hands over the head, breathe out slowly and lower arms technique but it took until about the 8km mark to come right. I was averaging 5min-5.15 ish kms, for the first quarter, but after a loo stop I kind of got confused with the timings….so I said to myself, right, I feel quite good, I’ve got a good strong cadence, people are commenting on how strong I look. I can do this! So I said right, you’re going to finish before 6.15pm. Sub 11hrs was not on the cards, and I wasn’t going to come close, so sub 11.15 would be a dream. Well I hung on in there and kept a really steady pace and finished the marathon in 3hrs 50mins. My race tactics paid off and I caught a dozen or so girls on the run. Thank goodness, it came off so sweetly! I finished in 11.11.34. And best of all I was 4th fastest in my age group on the run. Playing to your strengths is a great tactic.
Overall, I was 33rd female. Taking out the 13 pros, I was 20th age grouper. Out of approximately 265 female finishers, that’s pretty good I reckon. If I could swim faster I know I would be more competitive. I think I was something like 16th fastest in my age group in the swim, 9th on the bike and 4th on the run. I am the Hunter, I do practise the softly softly catchy monkey mantra. But it feels good to play catch up, rather than being the hunted. No girls passed me on the run, and I caught most of the girls who passed me on the bike on the first lap, on the second lap.
I was chatting to a Taupo resident later in the evening and she asked me, what was the hardest bit. I struggled to pinpoint any single point in the race. I was lucky, or maybe I used my head. I had confidence in my training, I followed and executed a good race plan, and my pace remained constant. Softly, softly, catchy monkey. So what was the hardest point? I know now. It’s overcoming your self-doubts when you push yourself beyond your longest training time. For me this came at about the 8hr mark, and an hour into the run. After most long rides, I always say, God I could never run a marathon now! Ironman is so different. You just do it, it feels so natural. Like Paula Newby-Fraser said (as we were told at the Pasta Party), doing an Ironman is like doing a really long training session with 1500 of your best mates - all with the same vision, to become an Ironman and to be the best you can be.
Well as for the marathon, I was running well, in fact better than I thought I would. All along I knew I wanted to run a good marathon time (4hrs), but you can’t help but think, can I keep this up? When will I hit the wall? You just don’t know. Pushing yourself out of your comfort zone is why the Ironman experience is so special and for me, utterly emotional. It’s something I can’t describe as I’ve never been there before, so I have no past knowledge, experience or words to justify how it feels. I was so close to tears at the 40km mark, a spectator told me not to cry! But that was how I felt.
Coming down the finishing shoot, I waited for the volunteers to put the ribbon up again, too right I wanted my moment of glory! I did it, Emma Hunter you are an Ironman! Yey!!!!
Once in the recovery tent I was really disorientated, massage, food, drink, duh..I didn’t want any of it, I just ran outside (literally I know stupid..) and gave Bede the biggest hug and kiss ever. I just wanted to let him share my experience and I burst uncontrollably into tears…
After all I have been through, following France, being sick, and coming through a real malaise, moving house, and finding a job, I have done it. I am an Ironman, those four words just sound so great.
I wanted to make my family proud of me, and show them that I could do something great. I hope they are now. I also wanted to do something for myself and I am proud of myself.
Would I do it again? Most definitely. Next year? No. Right now, it would be too stressful on my work and relationships to go through it again, not to forget the expense, and Bede is well overdue some weekends with me! I might now have to take up golf that’s all….
I found out on Sunday after the race that the two Kona slots were taken. Too right, so they should be taken up! I was still hanging out for a big roll down though. Not to worry, I wouldn’t really want to do Kona in my first Ironman year -far too much pressure. So I can set my focus on Perth, and Ironman may have to wait a few more years for me to return. I will be back next year I hope as a supporter for sure. It will be harder watching, knowing I would love to be out there doing it though!
The Awards dinner was really the icing on the cake. After presentations from the race directors and team, the age group placings were awarded and the pros got on stage. I was amazing to see the top ten of the Ironman world right there. Jo and Cameron gave excellent speeches and they were both really touched. Jo was pushed harder than she has ever been pushed before and it showed. She spoke about toughness taking over and I think she’s so right. 96% of starters finished- we are real tough cookies in NZ!
Seeing coverage of the event on television on Monday morning, they described the age groupers as the toughest athletes in New Zealand. For me, the age groupers are the backbone of the sport, especially the ones out there on the course in the horrific rain and dark nearing the cut off. I saw one lady finish after the cut off at 14 minutes past midnight, but she still did it, it was amazing.
Ironman is no triathlon. Don’t get me wrong, it’s a swim, bike, run, but it’s unlike any triathlon I have ever done before. The distance is one thing, but the amount, quality and level of training required to get there is crucial, the pacing, self-belief, and toughness are areas you will never delve as deep into in any other triathlon. I am proud to join the Ironman family. I am an Ironman!
The final countdown
My last weekend of training
I arrived back from fours days in Sydney on Friday afternoon. Training in Sydney was short, but fun all the same. I did three runs along the waterfront and around the Botanical Gardens. Sydney is very busy! I ran one evening and realised it was probably a bad idea to run at commuter home time. Plus everyone in all the restaurants made me fell hungry and envious of the waterfront lifestyle of wining and dining! I also ran one morning, much better although hot. I swam in the 25m pool at the hotel- a 2km time trial in just under 35 mins. It was good to have a change of scenery, but I didn’t like being on my own.
So Saturday morning I had a 30 min swim, 60 min bike and 30 min run planned, all at IM pace (steady). Well the weather had other plans. A weather bomb hit Auckland and the sea was horrendous, the worst weather I had seen in my few months in Auckland. So I canned the open water swim, and did a wind trainer session, followed by a 30 min run in the rain. I only saw one other guy out running. It was very blustery, but I was spurred on by the thought that I wouldn’t let the weather gods spoil all my training fun, and at least one discipline would be done outside today whatever!
Bede and I then caught a plan to Napier for Bede’s Aunty’s 75th Birthday party. We had a beautiful meal at The Church at Meeanee. Although it was short and sweet, we enjoyed the break and it was good to catch up with Bede's family.
Back to Auckland, and I ventured out on a 2hr ride around the back of Howick and Bucklands Beach and the waterfront. The rain and wind had almost all cleared up and it was good to get my last long ride under my belt (although 2hrs seems like a breeze now!)
Monday
Back at work, and I had heaps to sort out, so I was kept busy. I kind of wished people would stop asking how the training was going, am I nervous etc., but it’s great to know people are interested and care.
It is funny how Ironman begins to “define” you. Once your friends or work colleagues know you are doing Ironman, they all want to know how you are doing, and always ask. There’s more to me than my training! Anyhow, I take it as a positive comment. Admiration, respect, I don’t know but something motivates them to ask. As it takes up most of your time outside work hours, you do actually struggle to find other subjects to talk about.
I went for a 45 min run at lunch which included 4 x 2 min mod-hard. This is intended to “sharpen” you up, and top up your peak fitness, not to get used to the speed you will go on race day! I had a good run around the waterfront out to Westhaven Marina, Herne Bay and Ponsonby.
After work I had a 30 min swim at the Parnell baths. My last swim on my swim card, great timing! I did 2km, including 5 x 240m strong.
Monday night I had a think about my race plan and started putting the pieces together. I had concerns about going too hard on the bike. My coach advised me to hang back on the bike, and use the run to catch up. This was going to require a lot of discipline!
I had faith in my bike endurance- K2 was a great achievement for me and a highlight of my Ironman training. I think though that I went too hard on some of the long rides, as I often didn’t have enough in the tank for a run. Proper pacing and nutrition though would hopefully sort this one out.
Tuesday
Today was bike pimping day! Race wheels on and a tune up. I took the beast for a 60 min session on the flat which included some IM pace pick ups. I felt ready. The bike felt really fast over the smooth tarseal of Tamaki Drive- Taupo’s roads are chip seal- a really horrible bumpy bone shaking experience which can stuff your legs if you’re not careful.
I made a list of the uncontrollables/concerns for my race plan, for the swim, bike and run, and how I would counter each situation with a positive move. You can see these on my race plan, which I have included to give you an idea of the thought processes you can go through to prepare for (almost!) every eventuality.
Wednesday
Tuesday night I had a minor crisis, as I couldn’t find my spare tubes and gas gun attachment. I was sure I had put them in my race wheels bag, but they weren’t there. I checked all over the house to no avail. So I rang the bike shop on Wednesday morning and guess what, they were all sitting on the counter!!!! I was relieved but peeved as I’d spent time stressing unnecessarily.
I had a 40 min run scheduled, which I got out of the way early. I felt good and the legs fresh.
I headed down to Taupo with a work colleague of Bede’s. It was good to have a good chat, although with someone I had just met, about tri-geeky stuff and our preparations for the big day.
One of my major concerns was the swim, being my weakest of all three. I had a bad swim last time in Taupo, so I wanted to get down early to get in a decent swim. This time I swam from the far end of the lake, 20 mins towards the Yacht Club and 20 mins back. All the buoys were out and it was such a relief to see how easy it would be to navigate around the course. Phew! I was much calmer and confident after a really good solid swim.
In the evening we settled into our apartment and I finalised my race plan.
Thursday
Today was my TOTAL rest day! I normally have my rest day on the penultimate day before a race. I used the day to register and get my race pack, then spent some time reading over everything and sorting through the goodies! A great rucksack, Bonita banana t-shirt and a few other items.
I had a snooze whilst Bede and my Dad played golf and Mum went shopping. I woke up 2 and a half hours later! I think I needed it. I met up with the Alpe crew later. It was great to see them and see how they were going. Sure we were all nervous, but excited too.
We then headed off to the Carbo loading party. After filling our plates with some delicious pasta, potato and salad (I was happy it all looked so healthy), we sat down and all enjoyed a nice meal, and chatted about the big day to come. We were then entertained by a maori cultural group, which was really great. Then a number of speakers talked about the event and Mike Reilly the “You are an Ironman!” commentator spoke. If there was one thing I took away from his speech and the video clip of Ironman was that you must enjoy it, have fun and most of all be the best you can be.
Just looking at all the footage, listening to the pros made my heart race. I was getting really excited now! It was heartwarming to hear Cameron Brown say how he still gets nervous, and if you didn’t well, why are you doing it! And also to treat the race as a two lap swim, 4 sections on the bike and a two lap run. Simple, yeah right!
I had a good think about the race when I got home. I know that I have come a long way since France, and have completed numerous great, and not so great, training sessions to get to Taupo. It’s all about remembering the good ones, and pushing through the sessions where you feel less than your best. I’ve realised over the last year that you can’t always perform to your maximum. Learning to make the easy sessions easy and the hard sessions hard is one of the many keys to success.
Friday
I woke at 6.30 and headed to the lake, across the road from our apartment for a 20 min swim. It was a cool, but still morning, and there were heaps of other athletes out there doing the same thing. I then headed back, jumped on my bike and headed off for a 30 min bike along the lake front and up the Napier-Taupo hill, Kiddle Drive and back to town. I then ran for 20 mins, 10 mins along the waterfront and 10 mins back. Overall it felt good, and got me in the mood for Saturday.
Following my quick “warm-up” tri, we had the compulsory briefing at 9am. This is where it all gets so “real”. It all seems like a lot of rules, but all well organised and in the spirit of good sportsmanship all along. This is where the nerves do start to tingle and the butterflies start fluttering.
Following the briefing, I rechecked over my gear bags and headed off to registration to hand them in and go through final checks for the big day.
Following lunch and a quick nap, I checked my emails then we headed to the mini-golf for a round to take my mind off over analysing the race! I had a terrible round (58, compared to Bede’s 39…) but I did have two holes in one! It was great fun.
In the evening, we relaxed at the apartment, and I had steak and pasta for tea. I went over my race plan and visualised the day ahead. I’m as ready as I can be, just a good night’s sleep and we’re off.
I was really looking forward to the race and the off time afterwards. I found out today that the next Long Distance Worlds for 2009 would be in Perth. Excellent, a half- Ironman goal for me to set my sights on.
I arrived back from fours days in Sydney on Friday afternoon. Training in Sydney was short, but fun all the same. I did three runs along the waterfront and around the Botanical Gardens. Sydney is very busy! I ran one evening and realised it was probably a bad idea to run at commuter home time. Plus everyone in all the restaurants made me fell hungry and envious of the waterfront lifestyle of wining and dining! I also ran one morning, much better although hot. I swam in the 25m pool at the hotel- a 2km time trial in just under 35 mins. It was good to have a change of scenery, but I didn’t like being on my own.
So Saturday morning I had a 30 min swim, 60 min bike and 30 min run planned, all at IM pace (steady). Well the weather had other plans. A weather bomb hit Auckland and the sea was horrendous, the worst weather I had seen in my few months in Auckland. So I canned the open water swim, and did a wind trainer session, followed by a 30 min run in the rain. I only saw one other guy out running. It was very blustery, but I was spurred on by the thought that I wouldn’t let the weather gods spoil all my training fun, and at least one discipline would be done outside today whatever!
Bede and I then caught a plan to Napier for Bede’s Aunty’s 75th Birthday party. We had a beautiful meal at The Church at Meeanee. Although it was short and sweet, we enjoyed the break and it was good to catch up with Bede's family.
Back to Auckland, and I ventured out on a 2hr ride around the back of Howick and Bucklands Beach and the waterfront. The rain and wind had almost all cleared up and it was good to get my last long ride under my belt (although 2hrs seems like a breeze now!)
Monday
Back at work, and I had heaps to sort out, so I was kept busy. I kind of wished people would stop asking how the training was going, am I nervous etc., but it’s great to know people are interested and care.
It is funny how Ironman begins to “define” you. Once your friends or work colleagues know you are doing Ironman, they all want to know how you are doing, and always ask. There’s more to me than my training! Anyhow, I take it as a positive comment. Admiration, respect, I don’t know but something motivates them to ask. As it takes up most of your time outside work hours, you do actually struggle to find other subjects to talk about.
I went for a 45 min run at lunch which included 4 x 2 min mod-hard. This is intended to “sharpen” you up, and top up your peak fitness, not to get used to the speed you will go on race day! I had a good run around the waterfront out to Westhaven Marina, Herne Bay and Ponsonby.
After work I had a 30 min swim at the Parnell baths. My last swim on my swim card, great timing! I did 2km, including 5 x 240m strong.
Monday night I had a think about my race plan and started putting the pieces together. I had concerns about going too hard on the bike. My coach advised me to hang back on the bike, and use the run to catch up. This was going to require a lot of discipline!
I had faith in my bike endurance- K2 was a great achievement for me and a highlight of my Ironman training. I think though that I went too hard on some of the long rides, as I often didn’t have enough in the tank for a run. Proper pacing and nutrition though would hopefully sort this one out.
Tuesday
Today was bike pimping day! Race wheels on and a tune up. I took the beast for a 60 min session on the flat which included some IM pace pick ups. I felt ready. The bike felt really fast over the smooth tarseal of Tamaki Drive- Taupo’s roads are chip seal- a really horrible bumpy bone shaking experience which can stuff your legs if you’re not careful.
I made a list of the uncontrollables/concerns for my race plan, for the swim, bike and run, and how I would counter each situation with a positive move. You can see these on my race plan, which I have included to give you an idea of the thought processes you can go through to prepare for (almost!) every eventuality.
Wednesday
Tuesday night I had a minor crisis, as I couldn’t find my spare tubes and gas gun attachment. I was sure I had put them in my race wheels bag, but they weren’t there. I checked all over the house to no avail. So I rang the bike shop on Wednesday morning and guess what, they were all sitting on the counter!!!! I was relieved but peeved as I’d spent time stressing unnecessarily.
I had a 40 min run scheduled, which I got out of the way early. I felt good and the legs fresh.
I headed down to Taupo with a work colleague of Bede’s. It was good to have a good chat, although with someone I had just met, about tri-geeky stuff and our preparations for the big day.
One of my major concerns was the swim, being my weakest of all three. I had a bad swim last time in Taupo, so I wanted to get down early to get in a decent swim. This time I swam from the far end of the lake, 20 mins towards the Yacht Club and 20 mins back. All the buoys were out and it was such a relief to see how easy it would be to navigate around the course. Phew! I was much calmer and confident after a really good solid swim.
In the evening we settled into our apartment and I finalised my race plan.
Thursday
Today was my TOTAL rest day! I normally have my rest day on the penultimate day before a race. I used the day to register and get my race pack, then spent some time reading over everything and sorting through the goodies! A great rucksack, Bonita banana t-shirt and a few other items.
I had a snooze whilst Bede and my Dad played golf and Mum went shopping. I woke up 2 and a half hours later! I think I needed it. I met up with the Alpe crew later. It was great to see them and see how they were going. Sure we were all nervous, but excited too.
We then headed off to the Carbo loading party. After filling our plates with some delicious pasta, potato and salad (I was happy it all looked so healthy), we sat down and all enjoyed a nice meal, and chatted about the big day to come. We were then entertained by a maori cultural group, which was really great. Then a number of speakers talked about the event and Mike Reilly the “You are an Ironman!” commentator spoke. If there was one thing I took away from his speech and the video clip of Ironman was that you must enjoy it, have fun and most of all be the best you can be.
Just looking at all the footage, listening to the pros made my heart race. I was getting really excited now! It was heartwarming to hear Cameron Brown say how he still gets nervous, and if you didn’t well, why are you doing it! And also to treat the race as a two lap swim, 4 sections on the bike and a two lap run. Simple, yeah right!
I had a good think about the race when I got home. I know that I have come a long way since France, and have completed numerous great, and not so great, training sessions to get to Taupo. It’s all about remembering the good ones, and pushing through the sessions where you feel less than your best. I’ve realised over the last year that you can’t always perform to your maximum. Learning to make the easy sessions easy and the hard sessions hard is one of the many keys to success.
Friday
I woke at 6.30 and headed to the lake, across the road from our apartment for a 20 min swim. It was a cool, but still morning, and there were heaps of other athletes out there doing the same thing. I then headed back, jumped on my bike and headed off for a 30 min bike along the lake front and up the Napier-Taupo hill, Kiddle Drive and back to town. I then ran for 20 mins, 10 mins along the waterfront and 10 mins back. Overall it felt good, and got me in the mood for Saturday.
Following my quick “warm-up” tri, we had the compulsory briefing at 9am. This is where it all gets so “real”. It all seems like a lot of rules, but all well organised and in the spirit of good sportsmanship all along. This is where the nerves do start to tingle and the butterflies start fluttering.
Following the briefing, I rechecked over my gear bags and headed off to registration to hand them in and go through final checks for the big day.
Following lunch and a quick nap, I checked my emails then we headed to the mini-golf for a round to take my mind off over analysing the race! I had a terrible round (58, compared to Bede’s 39…) but I did have two holes in one! It was great fun.
In the evening, we relaxed at the apartment, and I had steak and pasta for tea. I went over my race plan and visualised the day ahead. I’m as ready as I can be, just a good night’s sleep and we’re off.
I was really looking forward to the race and the off time afterwards. I found out today that the next Long Distance Worlds for 2009 would be in Perth. Excellent, a half- Ironman goal for me to set my sights on.
Thursday, February 14, 2008
It's all about the experience..Peak week, start of taper and time for reflection
I started my “sharpening’ training this week. My taper usually last 10 days, and before that the number of sessions remains the same, with an increase in intensity, but not to the point that I am smoking myself.
Monday- Swim- main set: 6x400 descend 1-3 (pull + pads), 4-6 (swim) 25RI
PM- 1hr run focusing on running downhill, undulating and quite an intense run, although not beyond mod-hard
Tuesday- Bike 2hrs including 4 x descend 10 mins, 3 mins RI, rest of ride undulating plus some small hills
Wednesday- Lunchtime run (about 14km 1hr 10 mins) including 4 x 8min mod-hard, 3 mins RI , Squad swim 4 x 840m descending pace, last full out with paddles
Thursday- 1 hr WLT AM, PM- 2hr negative split undulating run (about 22km)
Fri- Technique swim and massage!
Sat- SBR session 30 min sea swim, 2hr bike with hills steady, 1 hr run with middle 30 mins at mod/hard pace
Sun- Long Ride 4-4.5hrs incl 50mins @ IM pace -- 2x20mins @ HIM pace (10mins RI)-- 4x10mins just above HIM pace (3-4mins RI)
So I think it’s all starting to come together. I’m trying to get more sleep and keeping myself healthy. There’s time for reflection to calm those nerves and anxiety, so I’m looking back at how far I’ve come so far.
After France, I fell into a bit of a black hole. I was goal less and quite disinterested in training and got sick. I knew I wanted to do Ironman, but I knew I needed to take some time off to reflect, recuperate and give my body a break from triathlon. I came back too quickly I know realise, and things got on top of me- work, relationships, and a whole lot of unhappiness.
Mid 2007, Bede found out he had been promoted and we would be moving up to Auckland. It was the break we needed to get us to move on from Christchurch- we had done all we could do there and needed to do something to make some more progress in our lives! We had outstayed our welcome in Christchurch I think! So at the end of August 2007, I got myself back on the saddle so to speak, and started a bike focus for K2 in my lead up to Ironman.
I finished my job in October, moved up to Auckland and had lots of time to train and look for a job. K@ was one of the most amazing experiences. I did it, knowing I could just use it as a training ride, with no expectations. With that focus in mind I think I enjoyed it immensely, similarly with Taupo Half Ironman. When it came to prizegiving and I aw that I was 4th overall female I was over the moon. Then I looked more closely- I had missed a podium spot by a few seconds. My heart dropped out of my mouth and so immediately did my mood, from elation to despair- it happened in France, getting pipped on the line!
Now, over two months on I must remember that come why may on race day, it’s about the experience. It’s not about positions and times. I had no idea where I was in Taupo –top ten perhaps, but I didn’t let it bother me. Why it bothered me so much after the event was where I really let myself down. I got really pissed off in front of my biggest fans (my parents and Bede!) – those who support me all the way and never judge my performances by positions and give me unconditional love throughout it all. No matter where I come they still think it’s an amazing achievement just in the doing of it. So why can’t I think like that?!
So when I step into the lake on 1 March, when I jump on my bike, when I put on my running shoes, it’s all about being in the moment- the result will take care of itself. If I stop obsessing about the outcome and concentrate on the here and now I can get there, not I think I can, I KNOW I CAN, I KNOW I WILL! By that stage it’s not a choice, in the words of Starsky and Hutch, just doooo it! (oh and a well-known sports brand…) I will see the Wizard, hopefully not just once. And the magic lies at the end once I’m over the finish line.
Monday- Swim- main set: 6x400 descend 1-3 (pull + pads), 4-6 (swim) 25RI
PM- 1hr run focusing on running downhill, undulating and quite an intense run, although not beyond mod-hard
Tuesday- Bike 2hrs including 4 x descend 10 mins, 3 mins RI, rest of ride undulating plus some small hills
Wednesday- Lunchtime run (about 14km 1hr 10 mins) including 4 x 8min mod-hard, 3 mins RI , Squad swim 4 x 840m descending pace, last full out with paddles
Thursday- 1 hr WLT AM, PM- 2hr negative split undulating run (about 22km)
Fri- Technique swim and massage!
Sat- SBR session 30 min sea swim, 2hr bike with hills steady, 1 hr run with middle 30 mins at mod/hard pace
Sun- Long Ride 4-4.5hrs incl 50mins @ IM pace -- 2x20mins @ HIM pace (10mins RI)-- 4x10mins just above HIM pace (3-4mins RI)
So I think it’s all starting to come together. I’m trying to get more sleep and keeping myself healthy. There’s time for reflection to calm those nerves and anxiety, so I’m looking back at how far I’ve come so far.
After France, I fell into a bit of a black hole. I was goal less and quite disinterested in training and got sick. I knew I wanted to do Ironman, but I knew I needed to take some time off to reflect, recuperate and give my body a break from triathlon. I came back too quickly I know realise, and things got on top of me- work, relationships, and a whole lot of unhappiness.
Mid 2007, Bede found out he had been promoted and we would be moving up to Auckland. It was the break we needed to get us to move on from Christchurch- we had done all we could do there and needed to do something to make some more progress in our lives! We had outstayed our welcome in Christchurch I think! So at the end of August 2007, I got myself back on the saddle so to speak, and started a bike focus for K2 in my lead up to Ironman.
I finished my job in October, moved up to Auckland and had lots of time to train and look for a job. K@ was one of the most amazing experiences. I did it, knowing I could just use it as a training ride, with no expectations. With that focus in mind I think I enjoyed it immensely, similarly with Taupo Half Ironman. When it came to prizegiving and I aw that I was 4th overall female I was over the moon. Then I looked more closely- I had missed a podium spot by a few seconds. My heart dropped out of my mouth and so immediately did my mood, from elation to despair- it happened in France, getting pipped on the line!
Now, over two months on I must remember that come why may on race day, it’s about the experience. It’s not about positions and times. I had no idea where I was in Taupo –top ten perhaps, but I didn’t let it bother me. Why it bothered me so much after the event was where I really let myself down. I got really pissed off in front of my biggest fans (my parents and Bede!) – those who support me all the way and never judge my performances by positions and give me unconditional love throughout it all. No matter where I come they still think it’s an amazing achievement just in the doing of it. So why can’t I think like that?!
So when I step into the lake on 1 March, when I jump on my bike, when I put on my running shoes, it’s all about being in the moment- the result will take care of itself. If I stop obsessing about the outcome and concentrate on the here and now I can get there, not I think I can, I KNOW I CAN, I KNOW I WILL! By that stage it’s not a choice, in the words of Starsky and Hutch, just doooo it! (oh and a well-known sports brand…) I will see the Wizard, hopefully not just once. And the magic lies at the end once I’m over the finish line.
Sunday, February 10, 2008
Last Longest...
This week saw me do my last longest run, bike and swims (well, potentially!)
Monday
I swapped things around a bit and swam at lunch. I forgot my normal googles and had a bit of a mare with water getting in the pair I’d brought, and I snapped them in the changing room even before I got anyway near the water! Anyhow, a 1hr swim included some 500m sets. In the evening I had a beaut 2.5hr ride out to Bucklands Beach, Howick, Whitford, Sandstone, Pakuranga, Mt Wellington home.
Tuesday
My third stroke and stride- this time a 750m swim and a 4km run at St Heliers. Another mosh pit fight in the swim, and I got smacked in the eye, but I tried to just keep focussing on my own swimming, not looking behind me to see how far down the pack I was, and RELAXING! I blasted the run again, passing about 7 or 8 girls this time, but eased it back a bit coming into the finish, knowing I had a long run the next day and didn’t want to smash myself too hard. I finished 3rd in my age group, my best yet – 10th, 5th, 3rd. This will be my last race of the series as I’m in Sydney for the next one.
Wednesday
On Waitangi Day I headed out to Titirangi Golf Course and ran (most of) The Legend course from there, with a detour off Scenic Drive and down Slip track, pipeline and exhibition drive and a little bit extra to make the time on my feet 3hrs- about 30-32km. It was a great run- a variety of off and on road, undulations, hills, bush and sun. I started the run at a leisurely 2pm to simulate the kind of time I would be running at IM. I took water, Enervit and gels with me, and a caffeine tablet. Overall a good effort, and I recovered well…with a meal at Lone Star! Now, normally I can never finish their portions, but I opted for the fish special- with scallops and prawns, potato and feta salad and coleslaw and finished it all!
Thursday
I swam at lunch again today and had a better session, with the right goggles this time. I did a mix of intervals today. Later I had a WLT session (55 mins) and a 55 min run off bike undulating.
Friday
A nice recovery and technique swim, with a dip in the hot pool…
Saturday
I decided to do the 100km route x 2 from the Auckland Cycle Challenge 2007. Now, I would have put the course elevation map up, but over the weekend, they have updated the website, and there’s a different route for 2008!!!! Anyhow, it takes in lots of hills round the back of Albany, taking in Riverhead Forest, Helensville, Kumeu. It was a toughie…205km in the end- 7.5hrs. I had to do 2 x 50min at IM pace (steady) and 4 x 10min mod-hard with 4 min RI to finish. It was a good ride, tougher than the IM course for sure, but it was good mental training to do two laps, simulating IM. I had plenty of fluids- water, Enervit, coke and PowerBar gels and bars. The weather was great though and it was great to see some new countryside.
I was really pooped, how I could ever do a marathon after that….I recovered well at home-legs up the wall, protein drinks, and then we treated ourselves- I had a New Orleans fish burger from The Fishmonger in St Heliers- it’s the healthiest option I reckon- grilled fish, corn salsa, heaps of salad, a bun (ok it was white!) and just a few chips- I never eat chips, but I had to make an exception- I have this craving for salty potato anything after a long ride!
Sunday
Well it was a windy and rainy night and I dreamt that people were surfing big waves in St Helier’s….and when I got down there at 8am, it was so choppy and windy, too bad in fat, that my planned 3.5km swim to Tamaki Yacht club was canned. I wanted to do the swim as it would be supported by lifeguards, IRBs etc. and a great way to knock out a good sea swim, with renewed confidence from the support crew. Alas, it was not meant to be…So 4km in the pool instead. It took me about 1hr 9mins, which was good considering a few stops to get past people, and a few water stops- the pool was over chlorinated- some problem with the mix, which made me so thirsty. Then I did a 75 min ride along the waterfront in mod-hard range, battling the sidewinds and waves spilling over the road, and a 75 min steady run up through the Domain, up Mnt Eden and back to the waterfront. It was so humid, I was battling my thirst all the way.
This week has been a good training week, although the self-doubt and “am I ready?” gremlins are lingering. Getting enough rest and sleep is difficult, when it’s so hot, and trying not to pick up any bugs/infections is a challenge working in an air-conditioned office.
Three more weeks of training to go- one more peak week and a two-week gradual taper.
Monday
I swapped things around a bit and swam at lunch. I forgot my normal googles and had a bit of a mare with water getting in the pair I’d brought, and I snapped them in the changing room even before I got anyway near the water! Anyhow, a 1hr swim included some 500m sets. In the evening I had a beaut 2.5hr ride out to Bucklands Beach, Howick, Whitford, Sandstone, Pakuranga, Mt Wellington home.
Tuesday
My third stroke and stride- this time a 750m swim and a 4km run at St Heliers. Another mosh pit fight in the swim, and I got smacked in the eye, but I tried to just keep focussing on my own swimming, not looking behind me to see how far down the pack I was, and RELAXING! I blasted the run again, passing about 7 or 8 girls this time, but eased it back a bit coming into the finish, knowing I had a long run the next day and didn’t want to smash myself too hard. I finished 3rd in my age group, my best yet – 10th, 5th, 3rd. This will be my last race of the series as I’m in Sydney for the next one.
Wednesday
On Waitangi Day I headed out to Titirangi Golf Course and ran (most of) The Legend course from there, with a detour off Scenic Drive and down Slip track, pipeline and exhibition drive and a little bit extra to make the time on my feet 3hrs- about 30-32km. It was a great run- a variety of off and on road, undulations, hills, bush and sun. I started the run at a leisurely 2pm to simulate the kind of time I would be running at IM. I took water, Enervit and gels with me, and a caffeine tablet. Overall a good effort, and I recovered well…with a meal at Lone Star! Now, normally I can never finish their portions, but I opted for the fish special- with scallops and prawns, potato and feta salad and coleslaw and finished it all!
Thursday
I swam at lunch again today and had a better session, with the right goggles this time. I did a mix of intervals today. Later I had a WLT session (55 mins) and a 55 min run off bike undulating.
Friday
A nice recovery and technique swim, with a dip in the hot pool…
Saturday
I decided to do the 100km route x 2 from the Auckland Cycle Challenge 2007. Now, I would have put the course elevation map up, but over the weekend, they have updated the website, and there’s a different route for 2008!!!! Anyhow, it takes in lots of hills round the back of Albany, taking in Riverhead Forest, Helensville, Kumeu. It was a toughie…205km in the end- 7.5hrs. I had to do 2 x 50min at IM pace (steady) and 4 x 10min mod-hard with 4 min RI to finish. It was a good ride, tougher than the IM course for sure, but it was good mental training to do two laps, simulating IM. I had plenty of fluids- water, Enervit, coke and PowerBar gels and bars. The weather was great though and it was great to see some new countryside.
I was really pooped, how I could ever do a marathon after that….I recovered well at home-legs up the wall, protein drinks, and then we treated ourselves- I had a New Orleans fish burger from The Fishmonger in St Heliers- it’s the healthiest option I reckon- grilled fish, corn salsa, heaps of salad, a bun (ok it was white!) and just a few chips- I never eat chips, but I had to make an exception- I have this craving for salty potato anything after a long ride!
Sunday
Well it was a windy and rainy night and I dreamt that people were surfing big waves in St Helier’s….and when I got down there at 8am, it was so choppy and windy, too bad in fat, that my planned 3.5km swim to Tamaki Yacht club was canned. I wanted to do the swim as it would be supported by lifeguards, IRBs etc. and a great way to knock out a good sea swim, with renewed confidence from the support crew. Alas, it was not meant to be…So 4km in the pool instead. It took me about 1hr 9mins, which was good considering a few stops to get past people, and a few water stops- the pool was over chlorinated- some problem with the mix, which made me so thirsty. Then I did a 75 min ride along the waterfront in mod-hard range, battling the sidewinds and waves spilling over the road, and a 75 min steady run up through the Domain, up Mnt Eden and back to the waterfront. It was so humid, I was battling my thirst all the way.
This week has been a good training week, although the self-doubt and “am I ready?” gremlins are lingering. Getting enough rest and sleep is difficult, when it’s so hot, and trying not to pick up any bugs/infections is a challenge working in an air-conditioned office.
Three more weeks of training to go- one more peak week and a two-week gradual taper.
Sunday, February 3, 2008
It's getting closer and closer....
Easier week and BT workout
The past week has been a recovery week as per my earlier post. It was great to go down to Wellington and meet all the staff from our Wellington office. The Sevens created a mad atmosphere, and in the truly amazing weather, you can’t beat Wellyboots on a good day. I stayed with my parents in Roseneath and had 5 star accommodation and food! Thanks Mum ;o) I got a waterfront and hills run in, and a swim at Freyburg. I love swimming there, as you can watch all the speedy Capital swimmers and pick up some tips on technique, and wonder in awe if you could ever swim like that….well I should have started years ago.
Saturday came and I woke up feeling groggy, so I had a lie-in. I had no nutrition so I headed over to Cyco to get some powerbars and a coffee….I can’t function without it, and had no milk in the fridge…I was reading that for your breakthrough or BT workouts, it’s ok to do them in the afternoon, when you’re more psyched up and have more energy. I am carp though when it comes to these “testing sessions”. I put pressure on myself to do well, even in training. So I normally burst into tears before any such training session, and I did today (not that anyone was around to see it!) The drawing near of Ironman is scary. I am really anxious that I won’t be able to get through it. I know I can do the distances, but I want to run well, running being my strength, so I know I have to ease back on the bike. I have time goals in the back of my mind, and these are getting pushed out further and further each week, as my confidence dwindles.
I headed to Parnell to do my swim for my half IM simulation as I wanted to make sure I did an accurate distance. When I open water swim I swim for 45 mins and have no clue as to how far I’ve been, and then I get anxious about sharks, drowning etc etc, and with no one watching it’s not a good idea! I decided to split my swim into manageable sections to count. I had to do 66 lengths to get to 4km so I split it into 12 (there and back) x 3 and stopped for literally 10 secs to swig some water in between- saltwater makes me feel sick as a dog, so it was necessary. My swim was nice and steady and I focussed on breathing and relaxing, focussing on the moment and not rushing to get onto my bike. It seemed to work. My time was 1hr 11 mins. I jumped out and scooted off to get changed into my bike gear, then back to my car to sort out the bike for my 100km ride. Not the ideal “simulation”, but as quick I was could handle.
I decided to do 2 x 50km laps around the city, following the 50km route. The reason fro this was that Ironman is two loops, and training your mind to repeat routes is good mental training, getting used to the boredom factor etc. The route is flat and undulating in parts, so similar to Ironman. I had a good 100km, with the wind only picking up later in the day, and completed the bike in 3hrs 34mins. I seemed to eat heaps- 2.5 powerbars and a banana. In total I ate three powerbars on Saturday and spent the rest of Sunday beating myself up over it that I had eaten too much…When in reality I probably had the right amount of carbs, it just horrifies me eating false food!
I then had a 2hr run. My goal is to complete each lap of IM in 2hrs or thereabouts, so a 2hr run off the bike would be about 20-22km. I headed up Tamaki Drive, Orakei Road, Greenlane to One Tree Hill and back via Mnt Eden and the Domain to Parnell. I had an Enervit cola gel half way (they are great, and taste like cola bottles, yum!) and heaps of water and replace it was so hot. My run felt great, but whether I can do another 20km on top of that, we shall have to see….
It was a relief to get through that session, and I felt much better than before, with renewed confidence that I CAN do it! I stopped at New World on my way home to get food (yes, a bad thing to do just after training, my eyes roamed the muffin cabinet, but I resisted temptation!). Recovery snack- blueberry, banana smoothie, recovery meal lasagne and salad (thanks Mum for the red cross parcel;o)), legs up the wall, stretch and Sevens final and off to bed.
Sunday was complete recovery, had to do some work in the office, then brunch with my sister in law, Kate at Meola Kitchen (it rocks!), a wee nap, picked Bede up from the airport, dinner, walk and Casino Royale (mmm Daniel Craig as James Bond….)
This week builds up again to my last longest run (3rs in the hills on Waitangi Day) and my last longest ride 180km on Saturday. I have Stroke n Stride on Tuesday and a couple of swims, bike/run sessions on top of that. I’m then going to do the 3.5km ocean swim from St Helier’s to Tamaki Yacht Club on Sunday, followed by a 1.5hr mod-hard ride and 75 min steady run. Then begins my gradual 2 week taper. As Kathy says I must TRUST THE TAPER. I am looking forward to the day, and I think I’ll peak at the right time, here’s hoping.
The past week has been a recovery week as per my earlier post. It was great to go down to Wellington and meet all the staff from our Wellington office. The Sevens created a mad atmosphere, and in the truly amazing weather, you can’t beat Wellyboots on a good day. I stayed with my parents in Roseneath and had 5 star accommodation and food! Thanks Mum ;o) I got a waterfront and hills run in, and a swim at Freyburg. I love swimming there, as you can watch all the speedy Capital swimmers and pick up some tips on technique, and wonder in awe if you could ever swim like that….well I should have started years ago.
Saturday came and I woke up feeling groggy, so I had a lie-in. I had no nutrition so I headed over to Cyco to get some powerbars and a coffee….I can’t function without it, and had no milk in the fridge…I was reading that for your breakthrough or BT workouts, it’s ok to do them in the afternoon, when you’re more psyched up and have more energy. I am carp though when it comes to these “testing sessions”. I put pressure on myself to do well, even in training. So I normally burst into tears before any such training session, and I did today (not that anyone was around to see it!) The drawing near of Ironman is scary. I am really anxious that I won’t be able to get through it. I know I can do the distances, but I want to run well, running being my strength, so I know I have to ease back on the bike. I have time goals in the back of my mind, and these are getting pushed out further and further each week, as my confidence dwindles.
I headed to Parnell to do my swim for my half IM simulation as I wanted to make sure I did an accurate distance. When I open water swim I swim for 45 mins and have no clue as to how far I’ve been, and then I get anxious about sharks, drowning etc etc, and with no one watching it’s not a good idea! I decided to split my swim into manageable sections to count. I had to do 66 lengths to get to 4km so I split it into 12 (there and back) x 3 and stopped for literally 10 secs to swig some water in between- saltwater makes me feel sick as a dog, so it was necessary. My swim was nice and steady and I focussed on breathing and relaxing, focussing on the moment and not rushing to get onto my bike. It seemed to work. My time was 1hr 11 mins. I jumped out and scooted off to get changed into my bike gear, then back to my car to sort out the bike for my 100km ride. Not the ideal “simulation”, but as quick I was could handle.
I decided to do 2 x 50km laps around the city, following the 50km route. The reason fro this was that Ironman is two loops, and training your mind to repeat routes is good mental training, getting used to the boredom factor etc. The route is flat and undulating in parts, so similar to Ironman. I had a good 100km, with the wind only picking up later in the day, and completed the bike in 3hrs 34mins. I seemed to eat heaps- 2.5 powerbars and a banana. In total I ate three powerbars on Saturday and spent the rest of Sunday beating myself up over it that I had eaten too much…When in reality I probably had the right amount of carbs, it just horrifies me eating false food!
I then had a 2hr run. My goal is to complete each lap of IM in 2hrs or thereabouts, so a 2hr run off the bike would be about 20-22km. I headed up Tamaki Drive, Orakei Road, Greenlane to One Tree Hill and back via Mnt Eden and the Domain to Parnell. I had an Enervit cola gel half way (they are great, and taste like cola bottles, yum!) and heaps of water and replace it was so hot. My run felt great, but whether I can do another 20km on top of that, we shall have to see….
It was a relief to get through that session, and I felt much better than before, with renewed confidence that I CAN do it! I stopped at New World on my way home to get food (yes, a bad thing to do just after training, my eyes roamed the muffin cabinet, but I resisted temptation!). Recovery snack- blueberry, banana smoothie, recovery meal lasagne and salad (thanks Mum for the red cross parcel;o)), legs up the wall, stretch and Sevens final and off to bed.
Sunday was complete recovery, had to do some work in the office, then brunch with my sister in law, Kate at Meola Kitchen (it rocks!), a wee nap, picked Bede up from the airport, dinner, walk and Casino Royale (mmm Daniel Craig as James Bond….)
This week builds up again to my last longest run (3rs in the hills on Waitangi Day) and my last longest ride 180km on Saturday. I have Stroke n Stride on Tuesday and a couple of swims, bike/run sessions on top of that. I’m then going to do the 3.5km ocean swim from St Helier’s to Tamaki Yacht Club on Sunday, followed by a 1.5hr mod-hard ride and 75 min steady run. Then begins my gradual 2 week taper. As Kathy says I must TRUST THE TAPER. I am looking forward to the day, and I think I’ll peak at the right time, here’s hoping.
Wednesday, January 30, 2008
Taupo training weekend
Last weekend was like a personal training camp for one ;o( How very sad...But I like it! I don't really train with groups, apart from swimming and some run/core training, so I had plenty of time to focus on...focussing over the weekend!
Saturday
Today's session was a S/B/R brick. I started with a 3km swim in the lake. I felt pretty average to be honest. Swimming east I was a bit battered by some head on swell and kept swallowing a ton of water! I took it easy though and tried to relax. My mind keeps telling me what a crap swimmer I am, so my body follows it. How frustrating...! Anyhow, onto the bike, I did 2.5hrs up to Broadfields and back and got a slow puncture in my rear wheel, and with the nasty side and headwinds it was tough on the way back! Following which I did an hour ten steady run. Overall I felt like I was just going through the motions. I wasn't particularly focussed at all. I was thinking that Imustn't push too hard, have 180km tomorrow on the same course! Still, I did it at IM pace, which makes me feel like I'm plodding, but to do it for 12 hours will truly leave me stuffed.
We stayed at the Waireki resort so Bede could play some golf. So wemet up afterwards, had a spa, had dinner there and met up with a work colleague for coffee, which was great fun.
Sunday
The biggie....the whole course 180km...I woke up with serious toilet trouble....nothing immodium didn't fix, but with me this is normally a sign of dehydration and too much sun from the day before, so I made sureI drank heaps of water and Enervit all day.
The first lap I took it nice and easy....the wind was better today, and I whizzed out to Reperoa, the return lag was hard work against the wind though. A few guys passed me drafting, nice race simulation eh...I can battle Mr Blowhard on my own thanks! Fisrt lap took me about 3hrs 10 mins.
The second lap I picked up the pace to steady IM pace for 50 mins, easy 10 x 3. After dosing up on caffeine tablets, coke and my current faves Cookies and Cream Powerbars I really enjoyed the second lap, with my focussed sections. Talking to the cows I passed though did start to get me slightly concerned....well there ain't much else there!
I ran off the bike for 20 mins, but felt like I could just keep on going. It felt great!
Nonetheless, I was pretty pooped. Spa shower, food, mini golf and more food followed! Fell asleep watching the Ozzie Open, damn it I wanted Tsonga to win!
Monday
I wanted to do one whole lap of the run course, and in 2hrs so that there are"no surprises" come race day. I like the course, I like undulations, I imagined everyone out there cheering us on. But coming into the lastcouple of kms, my lack of breakfast and nutrition ( I only had water and replace on the run) started to take its toll, plus it was really hot. However when I finished I had goose bumps and was cold. I had a migraine coming on, so enough was enough. My body's way of telling me it's your easier week now, enjoy it! Your last ease up before the big one....
I was tired, hungry, and morning long runs on an empty stomach and me don't mix!
So my easier week kind of tapers towards a BT half IM simulation number 2 on Saturday, so I'll treat this week like a race week!
Tuesday- Bike 2hrs including 5 x increasing intensity 10 mins
Wednesday - 40 min open water swim
Thursday- 75 min easy-steady run
Friday - Swim 75 mins, technique
Saturday- Half IM simulation - 3-4 km swim, 100km bike, 20km run (IM pace)
Sunday OFF!!!! Zilch, nada, nothing!
I'm in Wellington at the moment for work, so I can't bike, which is great for resting. What beautiful weather Wellington has put on. Gorgeous run this morning! Chance to catch up with my family, which I love.
Wednesday
Saturday
Today's session was a S/B/R brick. I started with a 3km swim in the lake. I felt pretty average to be honest. Swimming east I was a bit battered by some head on swell and kept swallowing a ton of water! I took it easy though and tried to relax. My mind keeps telling me what a crap swimmer I am, so my body follows it. How frustrating...! Anyhow, onto the bike, I did 2.5hrs up to Broadfields and back and got a slow puncture in my rear wheel, and with the nasty side and headwinds it was tough on the way back! Following which I did an hour ten steady run. Overall I felt like I was just going through the motions. I wasn't particularly focussed at all. I was thinking that Imustn't push too hard, have 180km tomorrow on the same course! Still, I did it at IM pace, which makes me feel like I'm plodding, but to do it for 12 hours will truly leave me stuffed.
We stayed at the Waireki resort so Bede could play some golf. So wemet up afterwards, had a spa, had dinner there and met up with a work colleague for coffee, which was great fun.
Sunday
The biggie....the whole course 180km...I woke up with serious toilet trouble....nothing immodium didn't fix, but with me this is normally a sign of dehydration and too much sun from the day before, so I made sureI drank heaps of water and Enervit all day.
The first lap I took it nice and easy....the wind was better today, and I whizzed out to Reperoa, the return lag was hard work against the wind though. A few guys passed me drafting, nice race simulation eh...I can battle Mr Blowhard on my own thanks! Fisrt lap took me about 3hrs 10 mins.
The second lap I picked up the pace to steady IM pace for 50 mins, easy 10 x 3. After dosing up on caffeine tablets, coke and my current faves Cookies and Cream Powerbars I really enjoyed the second lap, with my focussed sections. Talking to the cows I passed though did start to get me slightly concerned....well there ain't much else there!
I ran off the bike for 20 mins, but felt like I could just keep on going. It felt great!
Nonetheless, I was pretty pooped. Spa shower, food, mini golf and more food followed! Fell asleep watching the Ozzie Open, damn it I wanted Tsonga to win!
Monday
I wanted to do one whole lap of the run course, and in 2hrs so that there are"no surprises" come race day. I like the course, I like undulations, I imagined everyone out there cheering us on. But coming into the lastcouple of kms, my lack of breakfast and nutrition ( I only had water and replace on the run) started to take its toll, plus it was really hot. However when I finished I had goose bumps and was cold. I had a migraine coming on, so enough was enough. My body's way of telling me it's your easier week now, enjoy it! Your last ease up before the big one....
I was tired, hungry, and morning long runs on an empty stomach and me don't mix!
So my easier week kind of tapers towards a BT half IM simulation number 2 on Saturday, so I'll treat this week like a race week!
Tuesday- Bike 2hrs including 5 x increasing intensity 10 mins
Wednesday - 40 min open water swim
Thursday- 75 min easy-steady run
Friday - Swim 75 mins, technique
Saturday- Half IM simulation - 3-4 km swim, 100km bike, 20km run (IM pace)
Sunday OFF!!!! Zilch, nada, nothing!
I'm in Wellington at the moment for work, so I can't bike, which is great for resting. What beautiful weather Wellington has put on. Gorgeous run this morning! Chance to catch up with my family, which I love.
Wednesday
A couple of shorties -Mission Bay People's Tri, Stroke n Stride
This week was a further endurance maintenance week, culminating with a triathlon race, The Panasonic People’s triathlon at Mission Bay, Auckland. The week’s training looked as follows:
Monday – 1hr technique swim with Parnell squad
Tuesday – AM - 75min steady run PM – 2.5hr bike including 4 x 10 min descending (working from steady to mod/hard) rest of ride steady with some hills, about 70km
Wednesday – AM – swim squad main set 40 x 120m (man that was tough, I think I only managed about 35, but it was an hour and a half session! PM – St Helier’s Go2Max running squad and 40min tempo run
Thursday – LSD run 2hrs 40 mins first half hills, 2nd flat with 4 x 1 min tempo intervals
Friday – Swim Squad – test speed set 1hr 15 mins
Saturday - 150km Orakei-Botany-Sandstone Hill-Whitford-Maraetai-Clevedon-Whitford-Sandstone Hill-Bucklands Beach-Mission Bay- Parnell-Orakei including 3 x 50min on IM pace (steady), 10 min easy
Sunday – Mission Bay Olympic distance race (1500m, 40km, 10km)
With the race on Sunday, following my long ride, this week tested my endurance and ability to focus on tempo/pacing and “flirting” with my anaerobic capacities! So I went into the race with no taper. Being an Olympic distance race, it wasn’t really necessary, but I rarely follow a long ride with a hard session the next day. I had no preconceptions or race plan going into the race, as I only considered it as a focussed training day and a “C” race. In a way I was looking forward to having my Sunday training finished by 10am!
Whilst setting up my gear in transition, I found out it was a drafting race! Having never been able to draft in a race before, I was looking forward to it, and also to the fact I wouldn’t have to push so hard on the bike, so I could recover quicker afterwards. The conditions were pretty calm, considering that the forecast was for wind and showers. Luckily the wind stayed away until later in the day.
The swim was typically testing for me, and got quite choppy out around the far buoys, but I tried to remain focussed on technique and being calm. My time was about 27-28 mins. I took it steadily through transition, so that my heart rate didn’t rocket. I got onto the bike and managed to get with a small bunch of guys. We worked ok throughout the race and caught a larger bunch ahead of us, which included a group of girls so I was pleased we passed them. Some of the guys did a bit of surging but only because they were all trying to beat one another- lots of testosterone flying around!
Unfortunately I left the speedometer sensor on my training wheels, so I had no idea how fast we were going, so I just focussed on keeping my cadence between 85 and 90 rpm. Having said that, I reckon the bike time was roughly 1hr 7 or 8 mins.
Going into the run, I felt strong and ran off the bike well. On the first lap I realised that if I held back a bit on the first lap and negative split the second, I would be looking at a time of 2hrs 20 mins. With so many different races going on, I wasn’t sure who was in my race, but no girls passed me on the run and I passed a couple. On my second lap, I picked up the pace and did the 10km in about 42 mins, and crossed the line in 2hrs 20 mins. At prizegiving, I found out I placed 2nd in my age group (25-29), and I got a plaque (!) and third female overall. I was pleased with my race considering I had a long ride the day before, and it showed me that my body is adapting to increased training loads, endurance and variations of pace and intensity.
Following the race, my coach advised me to take it easy for a few days to ensure I recovered properly. But in triathlon-speak, taking it easy does not mean doing nothing and putting my feet up too much! On the following Monday I swam with the squad in the morning. We focussed on backstroke for the main set. I absolutely suck at backstroke! I end up on the other side of the lane and have no catch whatsoever. All the same, it was a good recovery session and a bit of variety never hurt anyone! In the evening I had a 75 min steady undulating run. It was windy so I ran along the waterfront with the tailwind from the east, and even managed to get taken out by a freak wave over the wall on Tamaki Drive. It was refreshing, if not hilarious to watch…
On Tuesday, I had the morning off as I had Stroke n Stride in the evening. It was the windiest night and I woke up thinking that it was going to be a repeat of December’s race with the choppy surf! Throughout the day, a bit of fatigue started to set in from the weekend, and apprehension about the evening’s race. So I decided I would drive out to Mission Bay and see what the sea was offering…Well the weather gods had done their job and the sea was somewhat calmer than the morning indeed.
The swim was 1km and the run 3km. I found the swim quite hard, as there was a strong current pulling along the beach and I kept losing sight of the finishing buoys. I swam steadily, knowing I wanted to run well. The idea of doing these races was to build on my experience of swimming with large groups and to improve my confidence in the open water, and not necessarily to smash myself!
I ran well and managed to pass about ten girls. My race time was 32 mins, so I knew I could put in a good 12-13 minute 3km run without damaging my training too much. I finished 5th in my age group and beat my December time by over 2 minutes, so that was great. I warmed down with a 20 min steady run. It was a fun evening session, and as per usual, I felt frustrated with my swimming. On the flipside, my confidence is growing in open water (luckily no sharks have been spotted in Mission Bay!) and my times are improving.
Wednesday morning swim squad. I should have stayed in bed…I pulled out of the squad session and did my own main set, working on 120m for 40 mins with 15 secs rest. Somedays, it pays to knock it on the head. I wasn’t keeping pace and wasn’t there mentally.
On Thursday evening I was feeling tired, but managed my 2hr 40 min run. It was a hot evening, but it’s important to run in all sorts of conditions to train yourself to cope for whatever may come your way in Ironman. So, in order to keep my focus, I tried a different route around Herne Bay, Westmere, Western Springs Park and the Waterfront. When you really feel unmotivated to run long, especially if you have to run after a day at work, changing your route is one way of keeping the focus. For the first hour I also incorporated some hills, and in the second half I focussed on 1 min tempo every 10 mins, and on technique, especially cadence and running tall and strong. It was a long slog that night, but I felt good that I had stuck to my plan. I biked home for 20 mins, which was good recovery for my legs.
Following long runs, I don’t feel like eating a proper meal, normally because it’s quite late in the evening. When I feel like this I have a smoothie, normally containing Xtra milk, plain low fat sugar free natural yogurt, blueberries and banana. I’ll also have a bowl oats and fruit. In this way, I get my recovery carbs and protein into me quickly, with little effort in preparation and in eating. If I could eat breakfast three times I day, I would!
I was supposed to swim Friday morning, but I realised that I needed some rest. At this stage in my training listening to my body and recovery is as just as important as my training .So I skipped the session. If in doubt, leave it out....
I felt bad, so I have to justify it, here goes! I have always found swim squads challenging. Being naturally competitive in nature, I don’t like being held up, so I tend to push myself and put myself in the faster lane. I normally end up being the slowest, but sometimes I push myself too much just to keep up that I go too hard. My coach suggested that squads are fine so long as you have energy for your key bike/run workouts. Well, my swimming needs work, I know that. So does my sleep! Missing out on an hour’s sleep doesn’t out me in the best frame of mind for swimming. I used to swim at lunch in Christchurch, but it’s not really possible with my new job. I had a big Taupo training weekend coming up so I pulled back and had a day off.
Monday – 1hr technique swim with Parnell squad
Tuesday – AM - 75min steady run PM – 2.5hr bike including 4 x 10 min descending (working from steady to mod/hard) rest of ride steady with some hills, about 70km
Wednesday – AM – swim squad main set 40 x 120m (man that was tough, I think I only managed about 35, but it was an hour and a half session! PM – St Helier’s Go2Max running squad and 40min tempo run
Thursday – LSD run 2hrs 40 mins first half hills, 2nd flat with 4 x 1 min tempo intervals
Friday – Swim Squad – test speed set 1hr 15 mins
Saturday - 150km Orakei-Botany-Sandstone Hill-Whitford-Maraetai-Clevedon-Whitford-Sandstone Hill-Bucklands Beach-Mission Bay- Parnell-Orakei including 3 x 50min on IM pace (steady), 10 min easy
Sunday – Mission Bay Olympic distance race (1500m, 40km, 10km)
With the race on Sunday, following my long ride, this week tested my endurance and ability to focus on tempo/pacing and “flirting” with my anaerobic capacities! So I went into the race with no taper. Being an Olympic distance race, it wasn’t really necessary, but I rarely follow a long ride with a hard session the next day. I had no preconceptions or race plan going into the race, as I only considered it as a focussed training day and a “C” race. In a way I was looking forward to having my Sunday training finished by 10am!
Whilst setting up my gear in transition, I found out it was a drafting race! Having never been able to draft in a race before, I was looking forward to it, and also to the fact I wouldn’t have to push so hard on the bike, so I could recover quicker afterwards. The conditions were pretty calm, considering that the forecast was for wind and showers. Luckily the wind stayed away until later in the day.
The swim was typically testing for me, and got quite choppy out around the far buoys, but I tried to remain focussed on technique and being calm. My time was about 27-28 mins. I took it steadily through transition, so that my heart rate didn’t rocket. I got onto the bike and managed to get with a small bunch of guys. We worked ok throughout the race and caught a larger bunch ahead of us, which included a group of girls so I was pleased we passed them. Some of the guys did a bit of surging but only because they were all trying to beat one another- lots of testosterone flying around!
Unfortunately I left the speedometer sensor on my training wheels, so I had no idea how fast we were going, so I just focussed on keeping my cadence between 85 and 90 rpm. Having said that, I reckon the bike time was roughly 1hr 7 or 8 mins.
Going into the run, I felt strong and ran off the bike well. On the first lap I realised that if I held back a bit on the first lap and negative split the second, I would be looking at a time of 2hrs 20 mins. With so many different races going on, I wasn’t sure who was in my race, but no girls passed me on the run and I passed a couple. On my second lap, I picked up the pace and did the 10km in about 42 mins, and crossed the line in 2hrs 20 mins. At prizegiving, I found out I placed 2nd in my age group (25-29), and I got a plaque (!) and third female overall. I was pleased with my race considering I had a long ride the day before, and it showed me that my body is adapting to increased training loads, endurance and variations of pace and intensity.
Following the race, my coach advised me to take it easy for a few days to ensure I recovered properly. But in triathlon-speak, taking it easy does not mean doing nothing and putting my feet up too much! On the following Monday I swam with the squad in the morning. We focussed on backstroke for the main set. I absolutely suck at backstroke! I end up on the other side of the lane and have no catch whatsoever. All the same, it was a good recovery session and a bit of variety never hurt anyone! In the evening I had a 75 min steady undulating run. It was windy so I ran along the waterfront with the tailwind from the east, and even managed to get taken out by a freak wave over the wall on Tamaki Drive. It was refreshing, if not hilarious to watch…
On Tuesday, I had the morning off as I had Stroke n Stride in the evening. It was the windiest night and I woke up thinking that it was going to be a repeat of December’s race with the choppy surf! Throughout the day, a bit of fatigue started to set in from the weekend, and apprehension about the evening’s race. So I decided I would drive out to Mission Bay and see what the sea was offering…Well the weather gods had done their job and the sea was somewhat calmer than the morning indeed.
The swim was 1km and the run 3km. I found the swim quite hard, as there was a strong current pulling along the beach and I kept losing sight of the finishing buoys. I swam steadily, knowing I wanted to run well. The idea of doing these races was to build on my experience of swimming with large groups and to improve my confidence in the open water, and not necessarily to smash myself!
I ran well and managed to pass about ten girls. My race time was 32 mins, so I knew I could put in a good 12-13 minute 3km run without damaging my training too much. I finished 5th in my age group and beat my December time by over 2 minutes, so that was great. I warmed down with a 20 min steady run. It was a fun evening session, and as per usual, I felt frustrated with my swimming. On the flipside, my confidence is growing in open water (luckily no sharks have been spotted in Mission Bay!) and my times are improving.
Wednesday morning swim squad. I should have stayed in bed…I pulled out of the squad session and did my own main set, working on 120m for 40 mins with 15 secs rest. Somedays, it pays to knock it on the head. I wasn’t keeping pace and wasn’t there mentally.
On Thursday evening I was feeling tired, but managed my 2hr 40 min run. It was a hot evening, but it’s important to run in all sorts of conditions to train yourself to cope for whatever may come your way in Ironman. So, in order to keep my focus, I tried a different route around Herne Bay, Westmere, Western Springs Park and the Waterfront. When you really feel unmotivated to run long, especially if you have to run after a day at work, changing your route is one way of keeping the focus. For the first hour I also incorporated some hills, and in the second half I focussed on 1 min tempo every 10 mins, and on technique, especially cadence and running tall and strong. It was a long slog that night, but I felt good that I had stuck to my plan. I biked home for 20 mins, which was good recovery for my legs.
Following long runs, I don’t feel like eating a proper meal, normally because it’s quite late in the evening. When I feel like this I have a smoothie, normally containing Xtra milk, plain low fat sugar free natural yogurt, blueberries and banana. I’ll also have a bowl oats and fruit. In this way, I get my recovery carbs and protein into me quickly, with little effort in preparation and in eating. If I could eat breakfast three times I day, I would!
I was supposed to swim Friday morning, but I realised that I needed some rest. At this stage in my training listening to my body and recovery is as just as important as my training .So I skipped the session. If in doubt, leave it out....
I felt bad, so I have to justify it, here goes! I have always found swim squads challenging. Being naturally competitive in nature, I don’t like being held up, so I tend to push myself and put myself in the faster lane. I normally end up being the slowest, but sometimes I push myself too much just to keep up that I go too hard. My coach suggested that squads are fine so long as you have energy for your key bike/run workouts. Well, my swimming needs work, I know that. So does my sleep! Missing out on an hour’s sleep doesn’t out me in the best frame of mind for swimming. I used to swim at lunch in Christchurch, but it’s not really possible with my new job. I had a big Taupo training weekend coming up so I pulled back and had a day off.
Thursday, January 3, 2008
If you want a laugh...
Click on this...me post Taupo Half...lovely.....
http://www.smileclick.co.nz/gallery/index.cfm?obj_id=609996&dir=/content/gallery/Triathlons/Taupo%20Half%20Dec%2007&keyword=Hunter&all=1&item=6
http://www.smileclick.co.nz/gallery/index.cfm?obj_id=609996&dir=/content/gallery/Triathlons/Taupo%20Half%20Dec%2007&keyword=Hunter&all=1&item=6
Christmas/New Year Training
Christmas Eve I biked down to Hamilton via Whitford, Clevedon, Kawakawa Bay and the East Coast Bays (lonely!) route then towards Morrinsville, Gordonton and Hamilton. It ended up being 190km, and very warm. A good ride on terrain similar to the Ironman course with a few steeper hills.
Christmas morning I went for a run, but as we went to Midnight Mass I didn't get to bed until 1.30pm then up at 8 it was a bit of a mistake as the legs were still recovering!
Christmas was great, with a cool new digital camera I promise to make this site far more interesting! Plus I got two pairs of Mizuno Wave Nirvanas for the price of one pair in the sale at Smiths Shoes, so that was great. And the pavlova worked wonderfully...
Boxing Day saw me return to Auckland via the Hamilton to Auckland Express route to Pukekohe to Drury then back via the Great South Road. Apart from ending up on a gravel road with the song "We're on the Road to Nowhere" suspiciously appearing on the radio around Pukepuke it was a great 150km.
An easier day followed, then a swim bike run session then fast forwarding to the following Saturday a 3hr run and 1 hr bike needing LOTS of fluid it was so hot.
I'm just coming to the end of an easier week, but have still been running, a few 2hr rides, hill reps of One Tree Hill (the sheep think I'm nuts I'm sure!) and 75 min swims. Tomorrow sees my first Half IM simulation at IM pace which I'm heading out to Maretai for. Then a day off!!! Um...sorry what's that!
It's been hard over Christmas trying not to do too much and stick to my programme. I think a lot of people fall into the trap of going too hard in this silly season and ending up washed out at the end of Jan. The heat has also made training harder at times, but encourages you to drink more water which is always a good thing. My folks came up for New Year which was great fun. We went out to Long Bay on New Year's Day for a lovely picnic, and had some great meals at Soul and NSP. I took my Mum swimming at Parnell baths and felt guilty that I was in a wetsuit and she was braving the cold, so i took off my wetsuit and realised it wasn't that cold after all! Wimp that I am!
Tomorrow is the Tauranga Half IM and part of me really wishes I could do it again and challenge myself to beat last year's time. But this year Ironman is my goal and I need to keep my training at that nice steady pace, so smoking myself would not be good at this stage.
My programme has come through from my coach this week and I quote:
"Obviously training over the next few months is going to be more challenging with work starting. You need to use your common sense with recovery and life will need to become pretty simple for 2mths - there won’t be much time for anything other than training, eating working, recovery and that’s about it...."
So be warned...it's timeto really knuckle down!
My New Year's resolutions are to stretch more and look after myself more/recover properly/better, and a few up my sleeve which only I need to tell myself!
I start work on Monday which I am really looking forward to, so the next two months will be challenging.
Christmas morning I went for a run, but as we went to Midnight Mass I didn't get to bed until 1.30pm then up at 8 it was a bit of a mistake as the legs were still recovering!
Christmas was great, with a cool new digital camera I promise to make this site far more interesting! Plus I got two pairs of Mizuno Wave Nirvanas for the price of one pair in the sale at Smiths Shoes, so that was great. And the pavlova worked wonderfully...
Boxing Day saw me return to Auckland via the Hamilton to Auckland Express route to Pukekohe to Drury then back via the Great South Road. Apart from ending up on a gravel road with the song "We're on the Road to Nowhere" suspiciously appearing on the radio around Pukepuke it was a great 150km.
An easier day followed, then a swim bike run session then fast forwarding to the following Saturday a 3hr run and 1 hr bike needing LOTS of fluid it was so hot.
I'm just coming to the end of an easier week, but have still been running, a few 2hr rides, hill reps of One Tree Hill (the sheep think I'm nuts I'm sure!) and 75 min swims. Tomorrow sees my first Half IM simulation at IM pace which I'm heading out to Maretai for. Then a day off!!! Um...sorry what's that!
It's been hard over Christmas trying not to do too much and stick to my programme. I think a lot of people fall into the trap of going too hard in this silly season and ending up washed out at the end of Jan. The heat has also made training harder at times, but encourages you to drink more water which is always a good thing. My folks came up for New Year which was great fun. We went out to Long Bay on New Year's Day for a lovely picnic, and had some great meals at Soul and NSP. I took my Mum swimming at Parnell baths and felt guilty that I was in a wetsuit and she was braving the cold, so i took off my wetsuit and realised it wasn't that cold after all! Wimp that I am!
Tomorrow is the Tauranga Half IM and part of me really wishes I could do it again and challenge myself to beat last year's time. But this year Ironman is my goal and I need to keep my training at that nice steady pace, so smoking myself would not be good at this stage.
My programme has come through from my coach this week and I quote:
"Obviously training over the next few months is going to be more challenging with work starting. You need to use your common sense with recovery and life will need to become pretty simple for 2mths - there won’t be much time for anything other than training, eating working, recovery and that’s about it...."
So be warned...it's timeto really knuckle down!
My New Year's resolutions are to stretch more and look after myself more/recover properly/better, and a few up my sleeve which only I need to tell myself!
I start work on Monday which I am really looking forward to, so the next two months will be challenging.
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