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.
Thursday, February 14, 2008
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.
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