Tyno Goals

A Tale of 2 Rides

2012-02-12T15:25:00.001+10:00

After running on Tuesday, I hatched a plan to ride to the Coast on Wednesday.
Kay would drive down and I'd meet her for breakfast at Kirra.
That was the plan anyway.
Turns out, I had severely miscalculated the total distance though.
I had somehow figured on about 85kms.
I was well short.
I was also well short on riding legs too.

I went down via Mt Cotton, pushed the effort where I could in the first hour or so.
From there it was just grinding it out.
I had 2 water bottles and a gatorade plus a milo bar and a honey shot.
I got to Runaway Bay by the time I finished off my drinks.
At this stage, I knew there was no way I'd make it to Kirra.
I got to Main Beach at the time I told Kay to meet me at Kirra.
She was there, but I was 25km short.

We arranged for her to pick me up at Surfers.
I bought 2 bottles of gatorade and a mars bar.
Smashed one gatorade, demolished the mars bar, then rolled down to Surfers.
Drank the other gatorade waiting for Kay.
Obviously well short on fluids.

Total ride was about 90km, in 3:40.
Was pretty wrecked after it.
Breakfast and a thickshake, followed by a body surf at Currumbin was a welcome post ride addition.
Was very weary the next day, so had a day off.
Friday, I was slack.
Shoulda, coulda, woulda went for a swimor run, but didna.
Wasted day.

Saturday, I went for a ride with some mates.
Rode from home, ready to leave from the meeting point at 5:15.
Got there, no one around.
Rang BitMore, he was just leaving home.
They'd changed the time to 5:30, but forgot to tell me.
Not that I think the extra 15 minutes sleep would have helped, but it just hurts to know I missed out on it.

I thought I was in for a 4 hour cruise.
"Nothing too hard" TomTom had told me.
I was feeling the effort after the first hour.
Not much better in the second hour, then we had a 6km climb up Mt Mee.
Really feeling it after that.
Loved the cruise down the hill though!

Had a gumby fall after a stop at the bakery.
Unclipped right leg, looking at traffic to the left and fell left.
Dinged my knee and dirty elbow.
Pride bruised.
Bike, thankfully OK, except for damage to the bar tape.
Back on the bike and off as quickly as possible, hoping to leave the embarrassment behind.

The boys had about 1.5 hours back from there.
Turns out we took about 2.5hours, after a few dubious route decisions from TomTom and The Mossinator.
Made it back to Southbank after 126 km for me, 5:20 worth of riding time. Just over 6 hours since I left home.

No running for me after that ride.
Breakfast was again most welcome.

So, from Tuesday to Sunday, I've only done 2 rides.
This has accounted for 9 hours worth of training though.
We shall see how things mend over the next couple of days, but hopefully a more even spread of disciplines next week

More than Nuffink

2012-02-07T21:18:00.000+10:00

After a slack week, I've actually been going OK the last few days.
Not earth shattering, excellent, speedy stuff.
But, satisfying, getting sessions done stuff.

Short run at Sherwood was sub par - fell to bits in the last km or so, but I still enjoyed the morning.
Longer run on Sunday was a bit of a mixed bag - just couldn't keep my HR down to a level I wanted.
Gave up on the low HR approach half way round and just ran home.
Not too shabby.

Did some more stretching\core work on Monday.
Something I need to keep doing regularly.
Also managed to head to swim squad on Monday night.
Even managed to stay in over an hour - did 75 minutes all up.
3 km in distance as well.
Still felt like getting out at around 2 km, but didn't give in to the soft option.

Another run today of 50 minutes and I've managed to match last week's effort of 2.5 hours.
Will just try and keep getting sessions done this week.
Probably not strictly following the Coach's sessions, but trying to get stuff done.

Nuffink

2012-02-03T22:20:00.001+10:00

That's my week.
I went to physio for my glute area - turns out it was tight piriformis.
Some uncomfortable manipulation later and it wasn't too bad.
Left a couple of days afterwards to let the bruising go down, then just haven't felt like doing anything.
Hopefully get a couple of runs in and maybe a ride over the weekend.
Otherwise, nuffink this week.

A pain in the butt

2012-01-30T14:15:00.001+10:00

It's been a VERY average week in Brisvegas.
Raining all week.
Really raining too, not passing showers.

Monday I headed down to the local pool for a swim.
Wasn't too crowded, but even with the rain the water was still super warm.
Got through most of the session, except for the 400m warmup I somehow didn't see on the paper.
Main set was 20 x 50m. Trying to swim the 50s fast.
Well, fast for me.
I had some longer rests in here, but managed to keep it on track.

Tuesday was still pouring rain.
Went out for my long run in the afternoon.
Was saturated after about 5 km.
Managed 16km all up, in around 1.5 hours at a fairly low HR for me.
All in all a satisfying run.
Well, except for the bit where I forgot to put Bodyglide on.
Painful runners nipple is a very effective reminder.

I tried to do an interval session on the bike trainer the next day.
This was a dismal failure.
Couldn't get any of the intervals done right.
Felt really down after this.

Thursday was another run session.
Doing 400m repeats, uphill.
I chose to do these on the walkway of the Gateway Bridge.
It's not as steep as the coach suggested, but I think it was a good choice.
Last couple of repeats really sucked, but fairly satisfued with them.
I was supposed to do an easy run home afterwards, but made it less than a km, stopped for a drink and an icypole and walked the rest of the way home.

That turned out to be my last session for the week.
My glute has tightened up considerably, so walking is sometimes painful.
Running/cycling just don't get a look in.
Need to release the tightness and do some more stretches and get back into it.
Once again, I wouldn't be in this position if I'd been doing the stretches and exercises myphysio keeps telling me to do.
But, some people are just a bit slow to learn.

A mixed bag

2012-01-22T19:15:00.002+10:00

I had more issues this week.
Slackness, lurgy, lack of motivation.
All up, I managed just 2 rides and 2 runs.
A total of 6.5 hours, thanks in large part to 3 hours on the bike today.

First ride was 1:20 on the trainer - 3 x 8 minutes efforts, then 4 x 5 minute efforts.
It was pretty tough going at the end.
I don't know if that contributed to me feeling like crap the next day, but I didn't get anything done.

I got out for a run a day later though.
Easy run, then some 400m repeats.
I'm not a big fan of intervals, but this wasn't too bad.
Ended up doing 6 x 400 between 1:36 and 1:46.
Surprisingly, the last couple were the fastest.

Did my long run the next day.
I had to try to run to a low HR - I found this nearly impossible a couple of weeks ago.
This time, it felt OK.
I was fairly happy with it.

I was lazy the day after.
I should have been up for a ride with some mates, but slacked off instead,
I did make up for it this morning.
Just over 3 hours.
Just on 90 kms.
A pretty hard effort for me.
I was very happy to tuck into a couple of eggs and a hot chocolate after that.

Waiting for the coach to send me through next week's set.
My plan is to get back into some regular swimming and try to hit as many sessions as possible this week.
Sounds simple, right?

The week that was

2012-01-15T20:28:00.000+10:00

Started off the week OK - 3 planned sessions went fairly well.
Had a bit of an issue with the 4th session, tried to do my long run as a brick.
Got about half way through before I was cooked.
Actually rang my girlfriend to come and pick me up.

Took the day off on Thursday.
Did what should have been an easy ride with a mate on Friday and sufferred like a dog.
This made me decide to just do the Sherwood run on Saturday instead of the long ride on my plan.
Sherwood was OK, not quite as fast as I've been recently, but relatively good compared to how I had been feeling.

I did the sprint tri at Robina this morning.
Forgot to put my watch in multisport mode again.
Swim was predicatbly slow.
Transitions were again woeful.
Ride was OK.
Run was OK.
Total time was 1:22. 54th out of 84 in my category
Relatively speaking, my ride was my best leg - 47th best, compared to 66th best for both my swim and run.
Plenty to work on, but fairly satisfied with the race as a whole.

For the week I only managed to do half the coaches sessions.
Still ended up doing 8 different session for 9 hours of exercise though.
Taking steps in the right direction.

Testing Times

2012-01-07T12:28:00.004+10:00

Continuing on my week of baseline testing.
I did my swim test on Wednesday - rode to and from the pool, nothing special,just commuting.
The swim was also nothing special.
But,being the first time I've recorded a time for a 1 km swim, it's a PB.
21:21 means I have a lot of work to do.

Run test was done yesterday.
Fluro sent through my training zones.
Test was to run 4kms on flat ground at AeT, based on my bike test, this was set at 146 bpm for me.
Second part of the test was another 4kms at Aet+10, so 156 bpm.
I found it very hard to stay around 146 for the first half.
Follow that up with my pace drifting badly for the second half.
My theory is this means I'm not fit.
I know this to be true, so no surprises there.

I also dragged my carcass out for a brick this morning.
I can't believe there are people out there saying they aren't necessary for triathletes.
Ride was over to Sherwood, via Mt Gravatt.
Only once up, but left the bike a couple of gears harder than normal.
By the time I got to Sherwood, my legs were toast.
This showed in the run, which was the slowest I can remember running there.
Heart rate was above normal for the pace and it took me a loooong time to recover.

Hopefully, the weather will allow an easy ride tomorrow to finish off the week, then my first planned week next week.

New Year, New Idea

2012-01-03T21:33:00.000+10:00

I'm starting out the year OK.
In got my coach organised.
Paul (Fluro), from 3JC is taking me through the year.
Hopefully he'll help me find some consistency and some speed.

I did an easy run with Kay in the afternoon on New Years Day.
Just an easy 60 minutes or so.
Nice rleaxing way to start the year.
No training yesterday, but a trip to the beach for a frolic in the ocean.
Just awesome weather and surroundings at Burleigh.
Thoroughly enjoyable.

A direct contrast to this morning.
I did my first test for Fluro today.
Bike test - 5 min TT, 5 min rest, 20 min TT
Totally smashed my quads and ripped my lungs out.
Or so it seemed at the time.
I managed an easy 7 kms tonight, that didn't feel too bad, so I pulled up OK.

I've got a swim TT to do - 1k - which will suck.
Also a run test to do, just a pacing test, so shouldn't suck so badly.
All very different to my previous efforts.
Still waiting to see what the year brings,but keen to get going.

Goodbye 2011

2011-12-31T11:20:00.000+10:00

As far as training is concerned 2011 is over.
I struggled through my final Sherwood run this morning.
I had hoped to beat last week's time, but no such luck.
Makes last week's run seem better than I thought at the time.

Overall 2011 was pretty good:

I got into decent shape
Smashed out an Olympic Tri PB at Mooloolaba
Completed my first Iron distance race at Roth and
Had an awesome European vacation

The second half of the year wasn't as good, especially on a training/fitness front, but the last month is trending in the right direction again.
I have 3 goal races for 2012

Mooloolaba Olympic Tri - March - Goal time - 2:15
Gold Coast Marathon - July - Goal Time - 3:3X
Ironman WA - Dec - Goal Time 11:20

All three will require a lot of work.
All three will require a more consistent approach than I displayed this year.
I had the largest volume of training I've had in the last 3 years - just over 280 hours.
The biggest problem is the variation between weeks and months though.
I had 4 months over 35 hours, but also 6 months under 20 hours.
If I can get to the majority of months being around 35 hours, with only a couple being much lower, I will benefit greatly.

This is the main thing pushing me towards getting a coach for 2012.
Someone to plan better and make me more consistent and efficient.
Someone to give me that bit of direction when I need it.
So, here's to a ripper 2012.

Xmassy

2011-12-29T12:42:00.002+10:00

Since the last update, I've had a pleasant time.
Did an easy 50 km ride with somemates on Friday, followed by breakfast.
Relatively easy spin, an enjoyable morning.
The ride home, after eggs on toast, was a bit interesting though.

Saturday, Kay and I got up and headed to Sherwood.
Pretty damp before the run, then really bucketed down during the outward leg.
Pretty much stopped raining on the way back, so nice and steamy.
Finished with my second fastest time on that course since we got back from europe.
Still hard work becuase I'm carrying too much weight.

This fact was not helped by the amount of ham and other nibblies I indulged in over Xmas.
3 Days at Woodgate beach, great weather, but no training.
Very enjoyable though.

Went for a ride with a mate yesterday, struggle city for the first 25 kms.
Perked up a bit on the second half.
Must have got all that ham out of my system by then.
Just over 50km.

Felt progressively worse as the day wore on though, seem to have picked up a bit of a lurgy.
Nothing doing this morning, just slept in and sitting on the couch, watching cricket.
Probably nothing tomorrow, unless I improve a lot.
Last session for the year looks like being another Sherwood run.

Training!

2011-12-22T17:10:00.000+10:00

Oh, My!
So this is what training is like.
I vaguely remember it from many moons ago.
So far this week, I've managed at least one session a day and made it to 6.5 hours of training - starting from Monday.
Both my swims have been sub optimal, I have also done 1 trainer session, 2 outdoor rides and 1 run.

Riding has been good, but getting harder on the quads.
What was supposed to be an easy ride on Tuesday turned into a surge fest, which trashed my legs.
I ran at lunch time yesterday, which really hurt in the end.
My heart rate was much higher than usual, mainly heat related I'd say.
Did a couple of laps of Mt Gravatt this morning. This absolutely killed my legs.
I almost stopped at 1 loop, but BitMore talked me into doing another one.

Will either ride or run tomorrow, and take the weekend as it comes.
It has been good to get back into some good training though.

Starting the week out right

2011-12-18T21:29:00.000+10:00

I don't have any excuse for being slacklast week.
Got a couple of swimsin, but not much else.
Today, however, I actually got out and rode my bike.
On the road and everything.
did about 70kms in 2.5 hours with a mate.
My longest ride in a very long time.
Like, since Roth, from memeory.
I went up hill like a sloth, but other than that, not too bad.
Had a bit of an easy day after that.

Until late this afternoon when I went out on a run.
Only a short/easy run.
Well, not that easy as it turned out.
It felt very tough.
Heart rate, looking at it after the run, was pretty good, but it was hard work.
Happy enough to have done it, and a good start to hopefully a good training week.

Raby Bay Sprint Tri

2011-12-11T16:19:00.000+10:00

I entered this event a couple of weeks ago.
I realised that I couldn't keep waiting to be fully fit before I did a race.
I knew it wasn't going to be easy, but I had an idea about how quickI wanted to be, all things considered.

Conditions leading up to the race were very ordinary.
Race morning, however, was fine and clear.
I had to check in before 6:15, but my wave wasn't until 8:31.
This is the worst part of the day, 2.5 hours of wating around, just for a sprint race.

Finally, it was nearly time to start.
I jumpedoff the pontoon into the water.
The swimmis in a murky, salt water canal.
It was a bit chilly at first, but not too bad.
Did a bit of a warm up swim, just getting the arms moving, then lined up.
Swim was OK.
A bit ego bruising that there were a couple of blokes doing a Breast stroke/Freestyle combo who were slightly ahead of me.
Still, felt relatively good and eventually stood up, a little unsteadily, on the exit ramp.
Official Swim time 13:58

Trotted, purposefully, into T1.
Feet were a bit tender on the carpark roadway, but not too bad.
Decided to wear my bike shoes out of T1, instead of attempting a low speed "flying" mount.
I think this was the right thing for me to do.
First ride in anger on the new bike.
Felt pretty good.
Sucked going up the small hills on the way out.
My lack of ride timereally showed up here.
Four loops wasn't too bad though.
Went back and forth with a couple of blokes in my category, but otherwise good.
Off the bike feeling not too bad.
Official Ride time (including T1 and T2) 40:37

By my Garmin splits, T1 and T2 totals around 5 minutes!

Out onto the run, taking very short strides.
Not feeling comfortable, just hoping I would come good.
Feeling very ordinary by the 2 km mark.
Walked through the aid station at the 3km mark.
Really feeling the heat, drank a cup of water, managed to get going again and struggled on through to the finish.
Official Run time - 24:55

Overall 1:19.32 - 41st out of 57 finishers.
Comparitively speaking my ride time was my best - 39th best, the run worst at 47th best.
What to take out of the race?
I pretty much met my time expectations, just a little differently than I expected.
Swim was a little better, run a little worse.
T1 & T2 still need work, but general fitness improvements will help that.
As far as a baseline goes, it's not too bad, but plenty of work to do if I want to hit my goals at Mooloolaba.

Ironman in waiting

2011-12-09T19:46:00.000+10:00

I joined the Ironman cult today.
Signed up 1 year in advance to have a crack at my first Ironman branded race.
Entered Ironman Western Australia 2012.
So, Dec 9 2012, I'll be in beautiful Busso, trying to smash my Roth time to bits.

Getting back into stride

2011-12-08T21:12:00.000+10:00

This week has been fairly miserable, weather wise.
I missed my one opportunity to ride the new bike by being lazy on the only clear morning so far this week.
I managed to get through 2 runs and 1 dodgy swim session though.
Had my longest run since Noosa tonight - all of 9km.
Felt OK though.

I should do a trainer session tomorrow, then run at Sherwood on Saturday.
Then, hopefully, decent conditions for the sprint tri on Sunday.
I haven't raced at Raby Bay before, but I've seen 2 events when it has been wet.
Let me just say, the round about seems particularly slippery on the bike.
If it is wet, I'll probably ride my old bike, rather than risk the new steed.

Reality

2011-12-05T18:19:00.000+10:00

Back to the Doc today for a checkup.
I've put on 11 kg since the last time I was there.
I hit 98 on their scales.
This is not good.
This will hurt me on Sunday.
I have to stop making excuses and get back into good training and good eating.

New Bike!

2011-11-26T18:42:00.000+10:00

After many moons of contemplation and investigation I've got myself a new steed.
All my research and budget came to nothing when I bought a more expensive bike from my local bike shop.
I had been contemplating a Fuji D6 3.0 - because they look cool and I'd seen a few specials online.
I was also considering a Cannondale Slice 4 or 5 - because they looked good and were around the right price.
Last on the list was a Cervelo P2 - seen on special for around the same price as the Slice.
I wanted to get a good, relaxed fit, so a larger size TT bike was in order.
As it turned out, I ended up buying a 2011 Cervelo P3, price wasmore than I initially budgeted, but I rationalised it by saying that going the better model meant I wouldn't feellike I'd have to upgrade again.
Craig at Fusion set me up nice and slack to start out.
Once I get fitter, we can tweak it to drop the front a bit.
I'm pretty happy with my new toy.

I have managed to keep the 30 minutes of training a day going.
Only just completed today, but got it done.
I'm starting to feel like I did last year, ticking off sessions "just because" is a little counter productive at times.
I caved at work this weak and went for a comfort Snickers.
The eating habits part of the 28 Days to change a habit has been humming along fairly well.
I should be able to get back to a good, Sally approved eating plan.

I'm also contemplating entering a sprint Tri in a fortnight.
It would be a good baseline for me.
And also a good excuse to ride the new bike in an event.

Tickin Boxes

2011-11-19T10:19:00.000+10:00

First week of the 28 days almost done.
I have managed to keep ticking the bixes.
Yesterday, only just with the training,but in general it's been as helpful as I expected.

Swim sessions Monday and Wednesday - I'm starting to feel a bit better in the pool.
Still not even close to where I was in the lead up to Roth, but a definite improvement over where I regressed to in the mean time.
I managed a couple of easy pace runs on Tuesday and Thursday.
Tuesday was a bit uncomfortable - tight quads and pain below my knee.
Thursday on the same route was better.
Forgot to recharge my Garmin for Thursday's run though.

Scraped through yesterday with just over 30 minutes on the bike trainer.
Fairly easy riding, but better than doing nothing, which is the general idea at the moment.
Managed to run at Sherwood this morning - just over 27 minutes.
Legs felt relatively OK, but I'm no where near PB shape or even attempting a PB shape.
I have to give myself a cross this morning though - I ate the 2 marshmallows that came with Kay's mocha.
I'll have to do something else this afternoon to get the 30 minutes of exercise too.

In general, not setting the world on fire, but slowly making progress.
Currently my 2nd biggest training week since September.
If I put in a bit extra, it will become my biggest week since Roth.
Nothing to brag about, but steady progress is encouraging.

28 Days to change a habit

2011-11-14T21:00:00.000+10:00

This was a tool Sally had me use last year, to try and remove some bad habits that had been creeping in.
I have been nearly all bad habits of late, so I decided it was time to do this again.
I chose 3 things.
I'm going to do each one for the next 28 days.
It should result in me forming better habits and breaking the bad ones I've fallen back into.
So, here are the 3 things:

Only Cereal or Poached eggs for breakfast - this will halt the increasingly regular bacon and egg toastie & chicko roll breakfast habit
No chips, chocolates or lollies - most often consumed as boredom eating at work
Do at least 30 minutes of exercise a day - this should be simple - I'm supposed to be an athlete after all. Even if I only do 30 minutes a day,it would represent an increase to my current training though.

So, there it is.
Day one down - successfuly.

Tynese New Years Eve

2011-11-03T20:03:00.000+10:00

Tomorrow, another year clicks over on the Tyno Odometer.
Not going up an age group or anything, so not a major birthday.
But, it does represent the start of a new year in my life.
I achieved a fair bit this year.
Did an event I wouldn't have contemplated 18 months ago.
Saw some countries that I've only seen on TV.
Enjoyed myself immensely.

Let myself down a bit since then though.
So, New Year, New Start.
The main sporting goal at this time is Mooloolaba Tri.
I'm shooting for an ambitious time and to be at an ambitious weight when I do it.
There's no reason I can't do it though.
I'm still relatively young and fit and I know I can put the work in.

Outside sport, I'll be back at Uni next year.
I'll be doing a different job.
I'll be living in a different location.
Not sure where or even exactly when any of these things will happen, but they will in time.
So, here's looking forward to my new Year of Tyno.

Noosa Tri 2011

2011-10-31T16:23:00.000+10:00

Going in, I knew I wouldn't be setting the world on fire in this event.
I figured pre-race that the best I could hope for would be around 2:50.
My mates all thought I was sand bagging, but I wasn't.

My wave was a later start - 8:55.
We got set up in transition at 6:00,
Watched a few waves start.
Saw the pro men and women away on the bike, then went back across the road to our hotel room.
Watched the 2007 Kona telecast on the TV.
Awesome to watch and listen to the commentators talking about Chrissie as an unknown, asking if it would finally be Macca's year and talking about Craig Alexander as the new kid on the block.
I love watching people finish an IM, it's always awesome.

Eventually, back over to the swim start.
I wasn't expecting much - I've only done a few swims in the last couple of months.
Still, I felt OK, swallowed a bit too much water, but had none of my regular issues.
No goggle malfunctions. No sighting issues. No bad things at all.
Swam alone for the last 500m or more - down the middle of the canal.
Everyone else seemed to be sticking to the bank more.
Finally finished, a little wobbly legged, but OK.

Transition was purposeful.
Then out to the mount line.
Made a total hash of getting on my bike.
All at low speed though, so only pride damaged.
Eventually underway though.
I felt OK on the bike.
Wish I had remembered to charge my Garmin 500 or change my 310 to Multisport mode.
Felt a bit odd not having a computer there to look down at.
My watch beeped and vibrated away, but I never looked at it.
Tried to ride to feel.
Pushed harder than usual up the hill.
Hit 82 kph down the other hill apparently.
Other than that, fairly uneventful, if a little uncomfortable.

Into T2, again quite purposeful.
Socks, shoes, hat, drink.
It even felt like a long time to me,then the shuffle up the transition bridge and onto the run.
Right away, I'm shuffling. Stride length is miniscule.
I'm feeling the heat.
I shuffle on, drink stations I walk and drink.
Then I burp, wet burps, almost chucking, but never quite.
This is the same for the entire "run" leg.
I have an extended walk in the little circuit loop.
People try to encourage me, but I'm in control here - I need to walk to rest my legs.
I run the last 1800m home.
Not pretty, but finished.

I sat in the shower section for some time - not directly under a hose, but just getting some cool air and moisture.
That was great.
My dip back in the canal wasn't so good.
Went to lie back and my guts cramped up.
Had to roll over and rest on my elbows.
Most un-cool.

Times
Swim - 35:26
Ride - 1:22.27 - including T1 & T2
Run - 59:45
Total - 2:57.39

I got what I deserved, due to lack of training, but it was still an enjoyable weekend in a beautiful part of the world.
I have some work to do to make my goal at the end of March next year.
I need 45 minutes or so from that effort.
15 minutes in each discipline?
I think I can.

Turning ideas into actions?

2011-10-25T20:29:00.000+10:00

I tweeted something like this today.
There are many things I know I should do.
The are many things I know I shouldn't do.
So, why then, can't I consitently do the good things and consistently not do the bad things?
How does one cross the line from being someone who knows things to being someone who does things?

What is it that pushes a person to be that guy.
You know, the one who will say no to the donuts at work.
The one who never seems to eat a dodgy lunch.
The one who seems genuinely happy to be eating Tuna and Rice for lunch or a handful almonds for a snack.
What is it that enables these people to keep doing it?

I'm sure most of us have managed to do it for a while.
A few weeks, months even.
But, if you're like me, it's much easier to regress to bad habits.
Stuff you know you shouldn't do.
Stuff you know is bad for you.
Stuff you would tell other people to avoid if they asked you.

So, what makes it so damn hard to take that knowledge and apply it to yourself?

Please leave magic answers below.
Thanks :)

I'm not about the bike

2011-10-20T20:48:00.000+10:00

Apparently, anyway.
I have managed to get myself out the door on 3 straight days.
Run Tuesday, swim Wednesday, run again today.
Nothing fancy.
All fairly short - 45 min or less.
but some activity is a good thing.
What I haven't done, is ride my bike.
I've been prepared to ride it a few times, but never gone through with it.
Only slackness keeping me from doing it.
But there you go.
I'll pay for it in 10 days time in Noosa.

An Off Week

2011-10-16T12:13:00.000+10:00

Following on from the marathon,I recovered pretty well.
I planned to do something this week, but never got around to it.
I don't feel too bad about it though,it's just a bunch of stuff that didn't happen.
I've got 2 weeks until my next event - Noosa Tri.
I'm not racing, I'm participating.
I expect nothing special time wise.
Just heading up to enjoy the weekend.

I've updated my profile to showmy next major goal - Mooloolaba Tri 2012.
I want to hit the start line in good shape.
Given I raced Mooloolaba this year at around 85 kg, it is reasonable to aim for 80 kg next year.
I also want to be faster.
Goal will be 2:15 at this stage.
I looked over my results from this year and think I should be able to knock 5 minutes off each leg, with some focussed training.

Melbourne Marathon 2011

2011-10-10T22:00:00.000+10:00

Well, the weekend came, we went to Melbourne.
I was still feeling pretty ordinary.
I got up and ran though.
Walked from the hotel in a wheelie bin sized garbage bag.
Got to the start about 20 minutes before the gun.
Lined up behind the 4 hour group.
Shuffled forward with everyone and then finally got to start.

Just over a minute to cross the line.
Steady pace up around the first km and the couple corners that seem to stop everyone in their tracks.
Sitting near the 4 hour pace group, just coincidentally.
Pace seemed OK early, I go pretty warm, pretty fast.
Thought that might be a problem, but then felt cooler again.
This went on for a while.
I put it down to feeling crook.

Stopped around 6 km to use a port a loo.
Went in, shut the door, looked at the loo and left.
No paper, "stuff" on the seat, no thanks.
Tried to tell the people waiting not to bother, but didn't hang around to see if they could put up with that.
Found a relatively pristine public toilet a couple of kms later.

Actually feeling OK at this stage.
Had a Gel Blast at a water stop.
Bad idea.
Spent the next 15 minutes burping Raspberry flavour.
Sun was briefly spotted around this stage, but just as quickly disappeared.
Soon after, my first cold shivers of the day.

Thanks to my stop and my walking the water stations, I was back and forth around those 4 hour runners all this time.
I felt OK with this.
Down on to Beach Road and the wind.
Exposed sections I was chilled to the bone by the wind.
Felt a bit ordinary at the first turn around.
Took more water and another Gel Blast.
Once again repeated on me, so that was the last one for me for the day.
Through the half way point bang on 2 hours.
Pretty sure I wouldn't be negative splitting the race by this stage.

Further down Beach Rd, into an extension where I really felt the wind.
I was freezing, and starting to feel really piss weak.
Had my first extended walk through here.
Turned around again and feeling very average.
Running was painful, I was freezing cold, my guts felt terrible.
I was talking myself out of running.

I stopped and walked and actually rang my girlfriend to ask what she thought of me pulling out.
She didn't answer, so I kept going.
I thought about quitting many times in the next few KMs.
At 28km down I thought I've only got 1.5 hours left, I might as well keep going.
I was run/walking by this stage.
I still kept getting chills and feeling terrible, but I was keeping on.
Kay had actually been trying to ring me this whole time, but I hadn't noticed my phone ringing in my pocket.
I don't know what might have been if I had talked to her.
Seeing the Trams going by was very enticing though.

The last 12 kms are a mix of slow, painful shuffle and slow, cold walk.
I almost go into a 7-11 to try and buy another garbage bag to try and keep warm.
I have seen a couple of pics of me around here, they aren't pretty.
Eventually, I make it back to the finish line.
Cross the line in 4:23.37 by my watch.
Results have me at 4:22.29, so that would be chip time.

Kay's cousin told me later I looked slightly translucent.
I felt horrible and cold.
Hot shower and a lie down for a while and I recovered OK.
Appetite was pretty good later in the day too.....

Garmin - http://connect.garmin.com/activity/120024883

Some time later, reading Kona results and tweets, I was glad I kept going.
I most likely would have regretted pulling the pin, no matter how much I tried to justify it to myself.
We'll see how I pull up in the next few days.

The Dreaded Lurgy!

2011-10-05T20:55:00.000+10:00

I've been feeling crook since the weekend.
Ran at Sherwood on Saturday morning.
Quick/Easy, if that makes sense.
Finished with 25:11.
Was satisfied with that.
Checking the splits, I was slow between km 4 &5 though.
40s slower than the other kms.
That was a bit unexpected.

Since then, I've done nothing.
Moped around Sunday.
Tried to go to work Monday, but came home after an hour.
Sick day yesterday.
Thought I was going to die last night.
Woke up this morning feeling almost human again.
Assuming I keep recovering, I'll still have a trot at Melbourne Marathon.
If I regress, I'm looking at a DNS, but that's a better idea than writing myself off totally for a fun run.

The (Fried) Chicken or the (Poached) Egg?

2011-09-30T13:26:00.000+10:00

I'm back in yet another of my "where is my head at?" posts.
I was at the dietitian on Monday.
I was feeling relatively positive about the next 4-8 weeks when I left the appointment, despite having not changed for the better in the last 4 weeks.
I scoffed a hand full of jelly beans after dinner on Monday night.
My eating weeks has gone down hill from there.
I nearly cancelled the last appointment before I went, and I'm thinking the next appointment is a waste of time as well.

I know what is required.
I'm just not doing it.
There must be some reason for this.
It got me thinking about the psychology of it all.
I'm not satisfied at work.
I get grumpy.
When this happens, I eat.
"Bad" stuff.
This usually makes me blow off the rest of the day.
I mean, what's the point having a healthy dinner after an afternoon of chips and chocolate, right?
If I eat poorly, I'm less inclined to exercise as well.
Case in point - zero sessions this week.

The obvious issue here is the end point.
When does writing off 1 day become writing off a week, then a month, then a year etc?
What provides the impetus to reverse the harmful behaviour?

Is it that I'm unhappy at work, therefore I make bad choices.
Do I have to find a way to be happier at work before I make better choices?
Conversely, would making better choices help make me happier at work?
If it is a cycle, how do you break the cycle and spin it in a better direction?

At the moment, it seems like I have an idea of the person I want to be, but I don't really have a goal
I am naturally skeptical about a lot of things, but I need to at least be open to some positive self talk or similar exercises.
I need to not be as quick to make excuses for myself.
I'm already using the fact that I've applied for Uni next year as an excuse not to do some events, even though I haven't been accepted yet.
I've got to figure out how to be one of those people who just gets it done.
One of those people who make time, not excuses.

I just have to figure out how to start.

Fateau

2011-09-26T11:26:00.000+10:00

I've invented a new term.

Fat + Plateau = Fateau.
Went back to the Dietitian today.
Things, well, things are pretty bloody average.
Compared to 4 weeks ago.

	29/08/2011	26/09/2011
Biceps	8	8.2
Triceps	15.1	14.4
Subscapular	13.7	14
Supraspinale	9.9	9.6
Abdominal	36.6	36
Thigh	7.4	8.4
Calf	4.2	5

Sum 7 (mm)	94.9	95.6

Weight (kg)	92.4	92.5

Body Fat %	11.72	11.77
Waist (np)	93.7	92.8
Waist (bb)	98.1	98

So, despite clocking up 135km worth of running, I've stayed almost exactly the same weight and skin folds.
This basically boils down to me eating a heap of junk.
So, I'm back on the food diary.
Back to making good decisions.
Back to not letting my emotions rule my food intake.
5 weeks to Noosa, and I am going to get back below 90 before then.

Ready or not.....

2011-09-24T22:16:00.000+10:00

Well, after a Wednesday arvo pity party, I did drag myself to the pool after work.
For a short while at least.
Still felt horrible,but ploughed through 1.4 km in 40 minutes.
Noosa is gunna suck.

Melbourne Mara is gunna suck a bit too.
I managed a 10k run home on Thursday.
Started out with heavy legs, but got a bit better.
Good enough I say.
I ventured out for a "long" run this arvo.
Managed 23.7 kms, in 2:18 ish.
Legs were killing me in the end.
Not enough miles in them to take the pounding of the road.
Felt OK though, apart from that.
Actually gained a bit of confidence for Melbourne.
I'm aware it's gunna be tough, but I can't do much about that now.

With a few days to go in the month, I've managed to put in my biggest running month of the year.
So, that's good.
It's still 90kms short of what I did last September.
So, that's not so good.
But, time waits for no man, so, ready or not, I'll be lining up at Melbourne in 2 weeks.

What makes me tick?

2011-09-21T13:36:00.000+10:00

If you figure it out, please drop me a line.
I look in the mirror and don't like the guts I see.
I go for a run - I ran for 1:45 on the way home yesterday.
Then I ate a massive steak burger with the works and chips for dinner.
I ate a good breakfast - Vitabrits + skim milk.
Then I ate a muffin and a bag of lollies and a choc milk for morning tea.
This was after a snack of a couple of milky way bars.
I did have a decent lunch - egg + lettuce sanga.
I need to go swimming tonight.
I currently don't feel like it.

I have to find that spark that gets me doing the right thing again.
Logically, I realise what I should do.
Emotionally, I'm not invested.
Someone flick the switch, please?

Fried

2011-09-18T19:27:00.000+10:00

After Tuesday's run home, I skipped another riding opportunity on Wed morning.
I did, however, make it to the pool on Wednesday evening.
I even bought new goggles at lunch time.
I only lasted 40 minutes and felt terrible, but it's a beginning.
I slogged around for another 12.5 km run on Thursday after work.
Didn't feel very flash running up the Gateway, but not too bad over all.
Finished strong, that was good.

Another missed ride opportunity on Friday.
Got out to Sherwood for the run Saturday morning though.
Determined to improve on the last outing.
Went out hard - too hard up the hill, and struggled my way home.
First time doing the run with my Garmin.
Splits - 4:17, 4:11, 4:29; 4:31; 4:35 and 3:11 for the last 800m
Maxed HR at 187 BPM.
Really sufferred for that one.
25:15, a minute outside my PB from Feb.

I thought I'd test the waters with an easy run on Saturday arvo too.
Stupid idea that was.
Definitely not easy.
Cut it short in the end after a couple of walk breaks.
HR was high,pace was slow.
Planned a ride on Sunday morning,but was still feeling toasted so skipped that too.

All in all a better week for me of late, but I've got plenty to do to get back to race fitness.

Slackness abounds

2011-09-13T21:52:00.000+10:00

Since my last update, I've managed a whole 2 runs.
That's it.
I have planned more, but just not pulled the trigger.
No excuses, just slackness.
I managed 1 run while on a short trip to timaruin NZ.
Beautiful scenery, running along the ocean side, with a wetland on the otherside and the mountains in the distance.
It was just awesome.
I was running with a smile on my face for most of the run.
Only 7 kms, but felt good.
Should have done another run over there too, but, you know, the slackness.

Managed to trot home from work today also.
16km, in 1:27.33
Avg HR was up at 164.
Felt my form going in the last 2 km as well.

Planning on riding and swimming tomorrow, just to remind myself that I'm supposed to be a triathlete.
At least 2 more runs for this week as well.
Gotta get some miles up before Melbourne at least.

I finally got myself a Garmin too.
Good to see the data there at the end of the run, instead of having to manually map it out as best I can.
Should have got one for running a long time ago.

A week of "Meh"

2011-09-04T20:47:00.000+10:00

Pretty much wasted another week after my weigh in.
Got a couple of approximately 1 hour runs in during the week.
Ate lots of junk.
Work is having that sort of effect on me.
Not good, but no one to blame but myself really.
Procrastinated about all sorts of stuff, most especially training.
Did manage to shuffle around about 20 km today.
Easily my longest run since July.
1:53.32 - avg HR 164.
Last year I was running further at a lower heart rate.
I know the Marathon is gunna suck.
I also know I need to pull my finger out and get back in the pool soon, or I might very well drown at Noosa Tri.

Day of the Calipers - Post Euro Tour Reckoning

2011-08-29T20:08:00.000+10:00

After Roth, I pretty much ate my way around Europe.
I didn't care about diet or portion size or anything like that.
I was more concerned with trying a bit of this, scoffing a bit of that and inhaling as many serves of gelati and other desserts as I could.
I did a mighty fine job of it too.
Enjoyed myself immensely.
Ate some wonderful food.
Did stuff all exercise.

I knew I'd put on weight, but I deliberately hadn't weighed myself.
I knew my appointment with 'Not Sally' (though, I'm sure she prefers Angie) was coming up, so I waited.
Not much else to say except, the results.
The last 3 measures:

Dave Tynan	7/03/2011	18/04/2011	29/08/2011
Biceps	6.9	7.3	8
Triceps	13.4	12.6	15.1
Subscapular	13.8	13.6	13.7
Supraspinale	7.5	8.4	9.9
Abdominal	28.2	28	36.6
Thigh	8.2	7.8	7.4
Calf	7.4	7.2	4.2

Sum 7 (mm)	85.4	84.9	94.9

Weight (kg)	85.7	86.7	92.4

Body Fat %	10.84	10.74	11.72
Waist (np)	87	88	93.7
Waist (bb)	92.7	93	98.1

So, you can see, I've stacked on a bit since April.
Just shy of 7kgs since early March too.
Most of it sitting around my waist, in typical spare tyre fashion.

Not sure about the difference in the Calf readings though.
Angie did double check it though.

Now I've confirmed that, yes, I am fatter than before, what to do.
Pretty much get back on the horse.
Try to lose 4kgs in the next 4 weeks and roll into Melbourne Marathon looking something like a runner.
It will be tough, but I'm gunna have a crack.

Training again

2011-08-27T10:20:00.000+10:00

I think you can officially say I'm training again.
Not well, but training none the less.
Went out for a run after work on Thursday.
Managed to stumble and gaspmy way to the top of the Gateway bridge and back.
Around 9km, but it hurt like 90.
51:42 - it felt slow and it was, but it gives me a fair idea of the work left to do.

I sat down at work and wrote out a plan for the next couple of months.
I'm going to be underdone heading into Melbourne Marathon, but hopefully somewhere near fit.
I'll still be underdone when it comes time for Noosa Tri as well.
Hopefully, I'll be fit enough to at least enjoy the day though.

Back to Sherwood this morning.
A bit damp and muggy.
Struggled through to 26:11, but had to take a short walk break just after the 4 km mark.
Felt horrible and the brain\ticker wasn't in it.
Slightly quicker than last week, but nothing impressive about it.
Might head to BRRC tomorrow and see if I can pace a run a bit better.

A Couple of Roth Pics

2011-08-23T17:27:00.000+10:00

I'm really just putting these here so I can link them somewhere else :)

Return to Sherwood

2011-08-20T11:17:00.000+10:00

My first "proper" run since Roth.
I went back to Sherwood for the first time since February.
I knew it wasn't going to be pretty, but it is a good benchmark run for me.
I didn't worry about a watch - they hand time everyone - that would be enough for me today.
A bit chilly, for Brisbane, this morning.
I found breathing tough for the run, though, that could have had nothing to do with the temps.
My hands and arms took until nearly the turn around point to feel normal.

I knew I was further back than last time and I was hurting.
Plugged away and ended up running 26:25.
Last time out was 24:14 - so a fair bit off that.
But, still as good as last December, so not all is lost.
My calves are still pretty cranky with me, 3.5 hours later.
Plenty to do before the marathon, but a good baseline benchmark.

So, I've entered another race

2011-08-19T06:00:00.000+10:00

A bit spur of the moment.
I blame the odd sleep pattern I'm in since my return from The Tyno Euro Tour 2011
I plonked down the money to run Melbourne Marathon again.
It's on the 9th of October.
Which means I have roughly not quite enough time to get ready for it.

The last 5 weeks of my life has been almost solely devoted to eating desserts.
Not just any desserts either - massive, whipped cream assisted, cardiac arresting, sugar filled goodness.
Usually on BIG plates too.

So, it may be interesting at times, but I'm going to have a good day out.

1 small step toward training again

2011-08-10T07:06:00.000+10:00

I got back to the hotel today, after another beautiful afternoon exploring France.
I sat back and relaxed a bit, then thought, "I feel like doing something"
The hotel has a small gym, so I went down and hit the treadmill.
I haven't run on a treadmill for ages.
It's an odd thing.
I walked a bit then started jogging.
I had the machine on 10 km/h, but my legs were going crazy.
I had to think about slowing my cadence down.
I could do this, but it was an conscious effort to do so.
I managed to get through 30 minutes.
I went through 5.2 km. According to the dreadmill, I burned off 500 calories.
So, maybe, I burned off afternoon tea.
Still, it's a step towards returning to training, however small.

Looking forward

2011-08-03T07:37:00.000+10:00

I'm still enjoying my post Roth tour of Europe, but time is coming for a return to Australia.
With it, comes a return to "normal"
I've got an appointment with the dietitian at the end of August.
I've decided that I'm going to target Kurrawa to Duranbah as my next main event.
I want to get the 50km done in 4:30.
I'll be starting running from not much, once again, but I think I can do it.

Challenge Roth 2011

2011-07-14T07:57:00.000+10:00

Background:
Some friends entered IMOZ2011.
That means they entered a year ahead of time.
The race sold out in under 12 hours.
I contemplated joining them, but, as I said at the time "I just can't commit to it a year out"

I watched the 2010 Tour De France with Kay each night in bed.
Kay absolutely loved all the scenery and every night would say "We should go watch it"
"Maybe next year" was my standard reply.
Some time later, Challenge Roth 2011 came up on Transitions forum.
Another mate mentioned he might do it.
I checked it out.
Asked Kay if she really wanted to see the Tour in 2011.
Absolutely.
Did she mind if I did a race in Europe first?
Not at all.
So, that was it.
I entered Challenge Roth the day it opened.
I'd gone from not being able to commit to IMOZ 1 year out, to committing to an IM distance race 1 year out, 20 000 km away.

The Race
We stayed in Nurnberg, usually a 30 minute drive from the race start.
Left the hotel at 4:30 am.
Had a roll with honey, a banana and a bottle of apple juice on the way.
My start wasn't until 7:40, so it fit Sally's plan to have brekky 3 hours before the race.
Kay and I walked over to T1.
I seemed to have more stuff than everyone else.
The race organisers hadn't said anything about the times transition was open on the day.
I was nervous and didn't really know what I was doing.
Not speaking the language was a definite hinderance here.
A couple of TOs and helpers spoke broken English, so eventually, I got all my stuff sorted.
First visit to the portaloo by 6 am - not very pleasant in there already!
I left transition and headed for the water's edge with Kay.
The first BOOM when the pro men started scared the absolute crap out of me.
I was excited, but trying not to be too excited - still over an hour until I was due to start.
Drank some sports drink while I waited.
One bloke 30m away was getting into his wetsuit, puffing on a cigarette.
I could only shake my head.
Saw one bloke go totally the wrong direction.
There's only one spot in the canal to do it, but he found it.

About 15 minutes beforemy start time, I said "see ya later" to Kay and headed into transition.
Watched a few people come out of the change tent, then swapped Wetsuit assistance with another competitor.
The organisers then called us - 5 minutes to start.
I shuffled through to the water.
Wahsed my goggles out.
Noticed one of the seals has come off the eye piece.
Panic.
Try not to panic.
Got it back on.
Into the water, a few strokes, heading towards the start line.
Not too bad, then suddenly a countdown, then a BOOM.
We're officially away.
I'm still 30m from the line.
Oh well, off I go.

There are about 300 in my wave.
The last AG wave.
The slow ones.
It's pretty cramped initially.
I accidentally push another bloke down on one stroke.
He pushes me in the chest,I say "Sorry mate" and away we go.
I cop a few kicks to the chest, but after a few hundred metres, maybe, I'm in relatively clear water.
I stick close to the marker bouys.
Others stick close to the bank.
Neither seems to be much advantage.
Up to the top turn around, feeling pretty good.
A bit of a dog fight on the u turn at the top of the course, then back down the canal.

I accidentally push another bloke down.
Same as before, we're all good.
Approaching the start area again.
I'm thinking 5 more minutes.
It seems to be getting a bit choppy.
I can't figure out why though.
My head is getting cold as well.
I'm getting a head ache.
I start wishing the swim was over,then I'm at the bottom bridge.
I think this is good.
It's not that good though.
It's much further in reality than it looks on the race map.
I finally make it back to the exit ramp.
A helper tries to help me.
I scold them.
Not for any good reason.
I make it up the rampand see Kay.
All good now :-)
Swim time - 1:18:32 - Pretty much on track

I trudge around to grab my bag and into the change tent.
I walk almost to the end of the tent and find a seat.
Empty my bike stuff onto the table, then start drying off.
I take my time.
I sing along to the "Smoke on the water" playing on the PA system.
Even give it a bit of air guitar.
I'm enjoying this.
Finally all together, I head out of the tent.
Start munching down a Mars barand grab a drink on the way to the bike.
I can't run thanks to all the stuff in my jersey pockets, but still manage to nearly go arse over tit in a small gully.
Get to my bike, start the Garmin, put on the LG Rocket and away I head for T1 exit.
T1 time - 8:27 - maybe too much air guitar.

T1 exit is up a ramp, so I spin away, then out onto the course proper.
I'm feeling awesome here.
I seem to be smiling so much my head well split in half.
I wave at every group of spectators and generally enjoy the moment.
I high five kids on the side of the road.
I'm loving it.
I'm averaging 30 km/h at the bottom of the Kalvarienberg.
By the time I get done with it and the subsequent rollers, I'm down to 28.X.
But, the down hill section here is AWESOME.
I make up ground on a number of people who passed me up the hill.
This is the best I'll feel for the rest of the ride though.
I'm starting to hurt in the back and legs, but I'm not half way yet.
I enjoy the trip up the Solarerberg.
I think to myself that it will be MEGA AWESOME on the second lap.
I get around to the start of the second lap.

Lap 2 starts a bit slower than lap one.
Things get worse from there.
I struggle to stay aero at all.
I struggle to spin up hills at all.
My legs feel horrible.
My head feels gone.
I'm sitting up.
A lot.
I feel like quitting.
I struggle up the Kalvarienberg.
Only a few supporters remain her.
I struggle through the next sections too.
The Solarerberg is also very sparsely populated.
I continue my cycling hell for a few more kms.
Then, about 10km to go, something clicks.
I actually ride better.
My brain isn't dead.
I still hurt, but I can ride.
I make it into T2 and struggle off the bike.
Bike Split - 6:37.28 - slower than I'd hoped

I waddle into T2.
A helper asks if I want anything.
"New legs" I say
She says she can give me a quick massage.
I say I'm OK, then slump down onto the seat and empty my bag out again.
A full change of clothes.
Lots of female helpers.
Lots of naked men.
No one obviously concerned about this.
I'm pretty sure it wouldn't happen in Australia.
I don't remember any songs from T2, or even if there was music playing.
T2 was hell.
I still felt like crap, but got up and left.
T2 time - 8:44

I had an ibuprofen tab on the way out, with a coke and an iso drink.
I saw Kay on the way out.
Stopped and gave her a kiss and said "I just don't know"
I couldn't comprehend what sort of time I would end up with.
I actually started out running.
I was surprised at this, given how crap my legs felt on the bike.
Pre race, I was confident in my run.
I was aiming for sub 4.
I was saying 4 to 4:30, but wanted 3:XX
My first few kms, I ran OK, but I was feeling AWFUL.
I didn't make it to the 2nd drink stop before I walked.
I was baking.
My heart was racing.
Even a brisk walk was tough.
I grabbed one cup at the next aid station.
A bit further down the track, I had to pee.
Fluro orange might be a slight exaggeration, but it wasn't pretty.
Iwas seriously under hydrated.
I walked on.
notmuch further on,there was a bloke in a space blanket being taken back up the canal in a rescue boat.
This put any thoughts of toughing it outright out of my mind.
I would walk, briskly, as long as I needed too.
I would run if I felt like it, for as long as I felt like it.
Sometimes, this was a few hundred metres,sometimes more, but not often.
I was doing mental arithmetic.
At one stage, I figure I was looking at 6 hours for the "run"
Spectators on course were cool.
I loved all the helpers and locals.
Still high fived kids if they wanted.
Interacted with the locals as much as possible.
Couldn't RUN, but wasenjoying it asmuch as possible.
At some stage, I figured there was no way I was going to miss cut off, so, no pressure.
At half way on the run, Kay made her way out to see me again.
This was awesome.
I told her, maybe another 3 hours.

Not long after this, a storm came rolling in.
A bit of rain initially,that was OK.
Then a full blown thunder, lightning, howling wind and cold rain.
Made running into the forest trail an interesting proposition.
There were still people manning the aid stations though.
I thanked as many as I could.
some of them just smiled and laughed with me, that was cool.
I managed to run a bit more in the second half.
I cut about 90s / km off the average from the first half.
As I cam back towards town, a group of three crazy blokes in wetsuits were cheering people on.
This was great to see.
Not long after, the rain actually stopped.
I walked back up an incline towards town, then turned a corner.
I started jogging down the road, heading into the sunset, towards the church tower, as the tower bells were ringing.
This was UNREAL.
It made me 100% happyto be there.
Down into the Market Place, almost empty, thanks to the weather and the time.
But, still a blokeon a PA, some music and a few people around.
I had a bit of a boogie as I turned the corner.
This was AWESOME.
Now there are finishers walking around.
Heading back to their cars or collecting their bikes etc.
Heaps of them cheer me on/tell me I'm doing good.
I get around near Triathlon Park.
300m to go and I run for home.
I pass a few other participants on the way, but I keep going.
I smile for the camera.
I see Kay again.
I wave at the finish line.
Then it's over.
I'm finished.
I'm happy.
Run Split 5:17:14 - it was what it was on the day

After I finished, Chrissie presented me with my medal.
She said I'd done something to be very proud of.
She was right.
I was proud.
I am proud.
Total time - 13:13:14 - Just 1 second faster would have been so much cooler, as so many friends have told me

13:13:14

2011-07-13T07:49:00.002+10:00

Roth 2011.
I'll write more later.
I hated it and loved it at different stages.
I did it though.

Final big week

2011-06-26T12:07:00.000+10:00

It's all relative.
Big week forme - probably an average week for others.
7 days.
7 sessions.
Skipped my mid week rides.
No good excuse for it, just didn't make it out of bed.

3 swims all up - 2 squad sessions - made it to 70 minutes both nights.
1 solo swim on Friday.
Did 10 x 400 again.
Felt a little better than last time.
Still took me 1:33 all up though.
Must have slowed in the back half again.
Still, relatively satisfied with that.

3 runs all up too.
12 km, 18 km and 23 km today.
First 2 runs felt good.
Run today was hard work.
I'm not really sure what's going to happen come race day.
If it feels like today, it's gunna be a struggle.

Only 1 ride for the week.
A consequence of my laziness earlier in the week.
Still slept in yesterday too.
Hit the road on my ride at 7:45.
Managed 156km in 6 hours.
Was a bit of a struggle.
Felt like I was riding into the wind 90% of the time.
I'm pretty sure this is nigh on impossible, but I was struggling at times.

Still, Friday through Sunday 4 k swim,150k bike, 23k run approx 9:35
Looks more and more like sub 13 might be the more realistic goal for me.
2 weeks until race day.
Into taper.
You might not notice the difference with my training though :)

Stupid is as Stupid does

2011-06-19T15:36:00.000+10:00

Hi, I'm Stupid.
Made it to 30 in 30, had my rest day on Tuesday.
Then had a total stinker of a week.
I shake my head at myself sometimes.
Don't get me wrong, there were a couple of decent things this week, but somef un-smart things too.

Actually made it out on Wednesday morning for a ride.
Spent the first 5 km or so swearing about the weather.
I don't do cold well.
Even Brisbane cold.
I couldn't live in Canberra etc.
I did manage 4 repeats on Mt Gravatt.
Not too shabby before work.
There were quite a few people out there.
Most of them smashing me up and down the hill.
I was satisfied with the morning though.

Planned to swim Wed night.
Got to the pool after work.
Squad normally runs 6 - 7:30 ish.
Blackboard at the pool said "Close 7:00pm tonight"
I turned around and headed for the train.
Justified it by saying it wouldn't be worth it by the time I got out a bit early to catch the trainetc etc.
Pretty safe to say that was an excuse, not a reason.
Thursday evening, had an ugly run.
Not much to say, just not good.

Friday, was supposed to swim again, but decided whilst still at work that I wasn't going to bother.
Felt tired.
Excuse again I reckon.
Saturday morning, planned ride became a sleep in.
No ride.
I did do one smart thing on Saturday though.
Got a much needed massage.
Why I have ignored the need until now is anyone's guess.
Felt good though.
A bit tender today, but managed 2 hours on the bike.
Not a long ride by any stretch, but it felt like a good quality ride.
Managed to stretch when I got home too.
Something I keep neglecting.

So, 1 more week with a chance for solid training.
I should be able to get some good sessions in.
Back to the pool tomorrow for sure.
Hopefully a smarter, less excuses week ahead.

Learning Lessons

2011-06-12T13:42:00.000+10:00

I've had a couple of dodgy days in a row.
Well, 4 actually.
Probably more when you get right down to it, but the last 4 stick out.
I've been attempting to get through 30 days straight of doing at least 1 training session a day.
As of now, I'm at 29.
Tomorrow will be 30.
The day after will be a rest day.

What does that have to do with the last 4 days?
Possibly nothing, possibly everything.
I've been sleeping in.
Big time.
Not just my standard hit snooze for a bit, then drag myself up.
Not even, hit snooze, then get up at normal time.
Turning the alarm off and then waking up late.
Even on work days.
It has coincided with the coldest, dreariest weather Brisbane has experienced in some time.
It has also coincided with the tail end of 30 in 30.

My last 4 days have been - 45 min ride, 35 min swim, 1:35 run and 50 min ride.
I felt underwhelmed to say the best in all of them.
The run was probably the best effort.
The rides and the swim were really just making up the numbers.
Tomorrow will be a short run and that will be the end of 30 in 30.

So, what lessons have I learned here?
Nothing that I haven't read a million times.
But, you know how it is, everybody gets to make the same mistakes that everybody else has made already.

Lesson 1 - 30 in 30 is a good idea, but it can't be the only reason for training. There's a big difference between getting 30 beneficial sessions done and getting 30 sessions done "just because"

Lesson 2 - Having a purpose for the session is essential. It ties in with lesson 1 as well. The best sessions I did were the ones where I had a clear goal - 180km bike, 4 k swim, 6 hour bike etc. The worst were the sessions where I knew I needed to do something, but not really a clear plan what to do. Some run sessions, I can pull out a good session on the fly, but on the bike or in the pool, it doesn't work like that. I'll end up doing the bare minimum and call it quits.

Lesson 3 - I have to believe in myself more. One thing this has shown me is that I can easily fit in the sessions. I just need to stop putting artificial barriers up. Whether that's more self confidence or a willingness to allow myself to succeed, I still haven't put my finger on it.

There's probably more, but that will do.
I'm in need of lunch.
Happy that I'll hit 30 sessions tomorrow.
Happy that I won't have an artificial driver on Tuesday.

Swimming Brag Post

2011-06-08T20:37:00.000+10:00

2 swims and 1 easy run done since the weekend.
The only reason for this post is to brag.
New 100m PB in the pool tonight.
1:43.
Happy with that.

Mental Weekend

2011-06-05T17:40:00.001+10:00

After not hitting the spots last weekend, I decided I needed a faily big weekend to make up for it.
Mental weekend, in so far as confirming in my mind that I have what it takes to get through Roth.
That was the plan.

Friday I hit the pool after work.
Most of my solo swims end up being about 50 minutes long.
I get out after 2 km or so.
This time, I had a fairly simple plan.
10 x 400s.
Time didn't come into it.
Splits didn't come into it.
Just get through 4 km.
First 4 were OK.
5 was a bit of a struggle.
I wanted to get out, like normal.
6 and 7 were OK.
8 I got a cramp in my right leg, from pushing off the wall.
I had a fairly big rest between 8 & 9 waiting for the cramp/pain to subside.
9 was tough, got a smaller cramp in the left calf.
10 was a relative breeze.
Once I knew it was the end, nothing else really mattered.
Total time was about 1:35.
I am satisfied with that.

Saturday was a long ride.
I went shopping Friday night and picked up some Winners bars and some chocolates.
I got my feeding plan for Roth, so I wanted to at least partly replicate that.
150 k Bike
I didn't manage to eat as much as Sally had planned for me.
I still think I did OK.
Went through 2 bottles of sports drink, 2 bottles of water.
2 Winners bars, a Whip and a Moro bar.
Also a pack of Powerbar Gel Blasts.
Much more eating than I'm used to, but I managed OK.
Felt pretty good, but had to force myself to eat when I usually wouldn't.
Sports drink in the Profile bottle is definitely the way to go for me too.
Moro bar probably won't make race day nutrition, the caramel was hard to get down and left an aftertaste.
Fairly satisfied with the ride.
I could have gone further, but had a family lunch to get to.
Still, 150k in the bank.

Sunday, long run.
I've been reading a lot about opinions on when to do the long run.
Like most people with jobs, it's always easier to run long on the weekend.
This time I really wanted to run long after the long bike.
This would be the biggest mental test of the weekend.
All in all, I came through OK.
Manually mapped as close as possible - 26.6 k Run
I didn't feel very good starting out.
RPE pretty high compared to normal,
Up the bridge was a struggle.
Flat sections felt OK.
Not as many taps in the first part of the run as I though, this didn't help.
Hit struggle street big time about 1:45 in.
Managed to trudge on until the finish point you see.
About 2 km from home, but importantlyat a servo where I bought a drink and an icecream.
Goal for the run was to try and replicate running through the mental barrier.
I managed this OK.
It will be harder on race day, but I'll also have the opportunity to hydrate better.
A definite requirement for me.
I had a pine lime splice and a 750ml water at the servo, but post run I was still around 2.5 kg lighter than my breakfast weight.
The lesson for me on race day is at least a cup of water plus a cup of sports drink every table on the run.

All up around 9:45 for the weekend - 4 k swim + 150k bike + 26.6k run.
So, I'd have 2:15 to fit in another 30k on the bike and 16k run.
Might be cutting it a bit fine.

It was only 19

2011-06-02T21:24:00.000+10:00

I know, it's a bit of a stretch for a title.
What can you do though?
Today made 19 days straight that I've done some sort of training session.
I haven't done a massive volume of training in that time, but I've headed out on a run or a swim or a ride at least once a day for the last 19 days.
"How totally unimpressive" you might say.
I'd probably be the first to agree with you too.

It may not be super impressive, but it's a good change for me.
Consistency has always been one of my main limiters.
I still have work to do, but this has been a good indication that I can get out there and do something daily.
I just need to get my mind in the right space.
The goal is to make it to 30 at least.

It really shouldn't be that hard to do.
I am only 5 weeks away from Roth after all.
I'm happy with my progress so far though.

Going to Plan C

2011-05-29T16:29:00.002+10:00

I had hoped for a fairly large training weekend.
I did a relatively easy swim on Friday in anticipation of what was to come.

Saturday went to plan.
Headed up the coast to run at the Cartwright Challenge 10 K event.
I wanted to crack my 10 k PB, set in April, but a bit on the soft side, running it a day after my 5 k PB.
It's a smaller race, but a good location, running mainly on the path that runs along the beach side.
A bit of a hill that you hit around the 2 k mark and again at 8.5 km.
Steeper on the way out, but longer on the way back.
I struggled to get into a rhythm early, just couldn't get my breathing right.
Probably should have done a short warm up to get the lungs going.
Burned my legs up the hill, but gritted my teeth.
Was going OK, probably top 20 overall.
Pace OK too.
Splits looking alright, until one said 4:50.
I run with a non-GPS watch, so I hoped that was just a poorly positioned marker.
Next split was OK, so just kept pushing.
Turn around is about 5.5 km.
Happy to be heading back.
Got a cheer from Kay as she was still heading for the turn.
I was in the hurt box, but trying to keep it together.
Up the hill towards the end just about finished me off.
I managed to almost walk over the top, then down the other side to the flat last 1 km or so.
Gritting my teeth big time by now.
Got passed by another 10k runner with 200m to go.
He got me fair and square, I was at my limit.
Very happy to cross the line.
Didn't check my watch straight away.
I wasn't sure if I'd managed a PB.
Finally checked and a little fist pump.
43:05.
Just shy of 90 s off my current PB.
Have to wait for official results, but I'm stoked with that.
EDIT: Official time 43:05 also :-)

Sunday, the plan was a 3.8 km swim, then to ride home from Caloundra.
Probably just under 5 hours on the bike for me.
First issue in the morning, my co pilot was crook.
So, she stayed in bed and I drove myself.
No ride home for me.
Found the swim OK, picked up my chip and cap and heard the guy on the PA say there was a course change.
Not a 3.8 km swim anymore due to conditions.
Now approx 2 km.
Not so much a test for my IM swim now I thought.
After a bit of waiting around and a brief warmup swim for me, we assembled for the start.
1 young bloke in the Fast swimmers wave with an above the knee amputation.
He literally hopped his way into the surf.
Impressive.

Us not so fast swimmers were off 2 minutes later.
There was a 40 something lady in our wave, also with an above the knee amputation.
She wasn't hopping, but she dragged herself into the surf to swim.
Also mighty impressive.
Made me think I had no excuses not to swim now.

Course was roughly rectangular.
It was roughly everything as it turned out.
Bash and barge on the way out.
Getting bashed by cross waves as well.
Basically just getting worked over the entire time.
I was trying to swim in foggy goggles too.
Eventually stopped and de fogged, which made a world of difference to my sighting of the markers.
Finally turned at the far end of the rectangle.
Still getting pumped by cross wash every other stroke.
More of the same on the way back too,
Could feel the wet suit start to chaffe my neck.
My feet started getting cold too.
Should be happy I had 2 good feet to get cold, I suppose.
Finally, after what seemed like an eternity, I was back to shore.
Feet hit the ground to stand up.
Calves said NO!.
Tried again, not so bad.
Sand shuffle up to the finish line.
See the clock - 57min - which means around 55 min for me.
If the course was 2km, I'm in for a world of hurt come Roth.

EDIT: Official time 55:35 - rumour that the course was closer to 2.7 km
This makes me a bit happier with my swim

That was the end of my training for the week.
7 sessions, 4 swims,3 runs and no rides.
Less than ideal, but sometimes, life just gets in the way.

Off to see Sally tomorrow.
Won't bother with skin folds etc, I know I've been putting weight on.
I'll just settle for getting my Roth race day plan down.

You are what you eat

2011-05-26T20:53:00.000+10:00

I've been eating a lot.
There is, therefore, a lot of me.
I knew I had been putting some weight on.
I weighed myself tonight, pre run.
89 kg.
Up 4 kg since the end of March.
I haven't been too worried about what I've been eating lately and it shows.
Too many chocolates, chippies and general gluttony.
I contemplated this as I ran tonight.
I can't think of a good reason for it.
I know what triggers my poor choices most of the time.
I know I can resist, but I'm just not resisting at all lately.

Apart from feeling like a porker, I've been slothful in the mornings too.
I have managed 2 swims, both short and 2 runs, both short also.
Nothing to get too excited about.
Had a physio session on Tuesday for my right shoulder.
Different body part, same old story, gotta stretch more.

Count down is well and truly on.
A couple of big weekends coming up.
Hopefully a better effort diet wise as well.

Simplify all the way through the week

2011-05-22T20:29:00.000+10:00

I managed to keep on track with my simplified week.
Not everything went to plan, but I did manage to make 7 sessions in 7 days.
Had a run on Thursday after work.
Just 9 km, but managed a tick under 44 minutes.
Pretty happy with that.

Friday afternoon I went to the pool.
By myself.
Managed to get through 2.3 km in 50 minutes.
Had thought about doing more, but didn't plan the set very well.
Did 600m with paddles on to take me to 1.8 km, then tried swimming sans paddles.
So very crap.
Struggled through 500m before pulling the pin.

Saturday, I had planned a long ride, but couldn't drag myself out of bed.
I made up for that by running later on.
I ended up paying the price a little bit, because it rained on me for the last 25 minutes of the run.
If I had gone for my ride in the morning,I would have been dry.
Managed 16.4 km in 1:25 though, so not too shabby.

Long ride was rescheduled for Sunday.
Rained most of Saturday night.
Was still raining when I got up and hit the road.
Roads very wet, conditions not so nice, but I was out there.
Made it to 3.5 hours before my first stop, to get more water and gatorade.
Would have been cheaper if I wanted 2 waters or 2 gatorades, but I got charged like a wounded bull because I only wanted one of each.
It was my first outing with The Mossinator's Profile bottle.
I coped pretty well.
Will need to move it forward slightly, but it was definitely a bonus.
Turned around at 108 kms, just under 4 hours, and headed for home.
The sun came out, finally, at around 4.5 hours in.
I finally took my arm warmers off at around 10:30.

Did the same as my last big ride, headed back towards Mt Cotton.
1 more stop for water and a Mars bar at Cornubia.
Only $2 for a big bottle here, bonus.
Back up through Mt Cotton, not too bad, except for the stink near the dump.
Out the other side of the town, then the rain came again.
Started fairly light, but soon was totally bucketing down.
Couldn't see much through the sunnies, but if I took them off, I would have had to close my eyes.
Totally saturated over the next 20 min or so.
Made it tough going mentally too.
If you check the Garmin link, you can see the temperature drop where the rain hit.

Still, ploughed on and eventually the weather cleared again.
Managed to keep on truckin homewards.
Got razzed by a carload of P platers.
Felt good to give them the bird back.
Felt even better to make it into the garage at home and then jump in the shower though.
Ride:
http://connect.garmin.com/activity/87142195

For the week, 3 sessions - 3 hours swimming, 2 rides - 8 hours, 2 runs - 2 hours.
Less than I should be doing, but a good week for me none the less.

Simplify

2011-05-18T21:13:00.000+10:00

I followed a link from the Endurance Corner Twitter account the other day.
It took me to an article that resonated with me.
http://www.endurancecorner.com/Gordo_Byrn/triathlon_coaching
I realise it's a very general article, but it could almost have been aimed directly at me.

This week, I've tried to simplify things.
Not get too caught up in planning this session for this day.
But preparing to do something each day.
So far, so good.
Managed part of a swimsquad on Monday night.
My legs were still fairly trashed from running on Sunday.
I had to call time early because, even with a pull buoy, I was very uncomfortable.
Still, 45 minutes that I wouldn't normally have done.

Tuesday brought another new experience.
I went for a ride after work.
Caught the train home, then headed out on the bike in the dark.
Not much different to an early morning ride of late.
Just a little different knowing that there was no chance I'd be turning my light off.
Left the sunnies at home too :)
Ended up doing 36 km, at 28 kph.
Reasonably happy with that.
I don't think I'll make it a regular thing, but I know I can forget about making excuses about it being too late to start a ride.

Tonight it was back to the pool.
Struggled early, but managed to swim past my usual "it's getting too hard" stage.
Finished off the main set and all.
80 minutes all up, my best swim session in a long time.
I am going to get 4 more sessions done this week.
7 in 7 isn't a huge deal, but it's a good launching point for me.

Trail Running Tyno

2011-05-15T16:11:00.000+10:00

I haven't done a lot this week.
In fact, 1 swim, 1 ride and 1 run.
Swim was part of a SBTC session.
Ride, I did 3 reps on Mt Gravatt.
Was a bit chilly, but I was happy enough with the ride.
3 reps were in the 21 then 23 then 25.
I felt like I could have done more, but had to get home.

The run was a corker though.
Today, at Glasshouse Trails
I did the 30 km event.
Dingo and Steely had told me it was usually a bit short, 28-29 km not 30.
That was OK though, I haven't had a good long run for a while.
The rules state you need to carry a bottle or hydration pack.
I went out and bought a hydration pack.
Used it for the first time today.
It went OK.
No issues really

A bit chilly when we started, but soon warmed into my run.
Running on dirt/sandy/gravelly/sometimes muddy surface sure is different.
Felt like I was going OK though.
Couldn't remember the distances they posted to the checkpoints, but just ran to feel anyway.
First checkpoint around 30 minutes.
Probably just under 6 kms.
Some undulations already, but nothing too bad.

Off to the next CP, more undulations, more muddy bits, a bit more of a slog at times.
Could have taken photos of the beatiful morning though.
Got passed by Dingo and Steely in the first hour.
They didn't seem to put a lot of ground in me, but I couldn't go with them.
I had a couple of gel blasts and some water, but no real issues yet.
Got to the next CP around 1:10 total.
Figure it was 13 ish kms all up.

Straight out of the CP is up a hill.
I ran about 20m, then came to my senses and walked up.
Purposeful walking though,not hanging around, but not killing myself trying to run.
Got to the top and then down the other side.
A series of short, steepish descents, almost like giant stairs.
Could imagine someone on a MotoX or birt bike just loving it.
I let myself go a little down here.
Made ground and passed a number of people being far more careful.
Passed Steely again at this point.
It was a bit precarious at times,but fairly well controlled.
Just let my head point the way and try to land the feet in the right spots.
I can imagine, if you could do that well, you could make heaps of ground up.

More sandy and muddy track now, with more undulations.
A couple of sections where I walked again, including one not far from being back at the CP.
Running back through the CP though.
My quads were feeling heavy here.
Paid the price for the descent I reckon.
Loop took around 44 minutes.
6-7 km? maybe.

Total time so far 1:44.
Will need to match the out leg to get home under 3:00.

Back home the way I'd just came.
I kept trying to remember where things were.
What came before/after certain things.
Had no luck really.
Decided to just forget about that and try to keep running.
I slowly reeled in another bloke who had passed me earlier.
We both said how much fun the downhill was.
We both said how much our legs were hurting now too.
Still moving though.

Hips/quads/lower back feeling it.
Keep on trucking Tyno.
I grit my teeth a few times.
I think this is good practice for running stuffed in Roth.
I reel in a few walkers from the 11k event.
It's good to be passing people at this stage.
A little mental boost.
Would be easier to stop if there was no one around.

Back past the first/last CP.
A little longer. 2:2X all up.
Need to go 3X to get under 3 hours.
The last section feels like a long way.
I keep waiting/hoping for the final turn off.
It takes for ever to appear.
Finally clear the bush and back on to the bitumen up to the pool.
I cross the line in 2:58.
Return journey was around 1:14, compared to 1:10 on the way out.
Happy to have toughed it out though.

Spoke with Dingo and Steely afterwards.
They both had the course around 32 km.
Even happier with my time if that's the case.

Byron Tri 2011

2011-05-08T21:10:00.002+10:00

Swim was a shocker - Stood up in 34:xx - official time 35:21.
Never felt comfortable. Need to get back to swimming regularly.
Stood up stuffed.
T1 was very deliberate.

Bike - got held up a bit early by a support ute, then a St Johns Ambo.
But after that could pretty much go at my pace.
Pretty happy with the ride - 1:03.10 official.
I pushed hard all the way once out of town.

Run - people flying past me on my first lap.
Took the best part of lap 1 to settle, but ended up running 48:29.
A bit disappointed when I saw the split time, but it was a solid effort on the day.
Didn't look at my watch after exiting T2.

2:27 official.
Edit:
By way of comparison, a pic of me at Byron 2010 and Byron 2011

All in all, I was fairly satisfied with the day.
By way of contrast,last year's entry is http://tynogoals.blogspot.com/2010/05/my-byron-tri-debut.html
My time 12 months ago was 3:04, on a course that was slightly longer on the run.
So, even though I'm not 100% satisfied with the day, it's a big improvement in 12 months.

Today, I even managed to get out for 50 minutes worth of running.
Up to the lighthouse, then back via Wategoes.
A bit of walking on the stairs on the way back, but a solid effort I think.

On ya bike!

2011-05-05T20:49:00.000+10:00

I've had an interesting couple of days.
Well, tome it was interesting.
I picked up my new wheels.
Fulcrum Racing 5, with a new 11-28 cassette.
I wanted a 12-27, but there weren't any in stock, so 11-28 will do.
Of course, once I pulled it all out of the package, I realised, I have no tools, I'm out of spare tubes and I've been meaning to get new tyres for a while.
So, off I went for a tour of some bike shops.
Found a tool kit, for 2.5 times what I'd seen on line.
Pass.
On the 4th shop, I finally hit paydirt.
Same tool kit for $10 more than I'd seen it on line.
$150 less than I'd just seen it in the other shop.
Bought that.
Bought 2 new Maxxis Detonator tyres, in bike matching blue compound!
Also picked up 4 tubes.

Next came the challenging part.
Trying to get it all together and functioning.
Managed to get the cassette on OK.
Still don't have a torque wrench, but got the lockring on OK.
Got the first tube and tyre on, but managed to pinch the tube.
Eventually got it done right.
got the second on in OK too.
Eventually.
After giving myself a blister on my thumb, trying to roll the tyre on.
Took the bike out for a test spin.
Just around the block.
Seemed OK, if a bit noisy in some gears, but nothing too bad.
Wheels didn't fall off.

Planned a long ride for today.
Set my alarm.
Snooze.
Alarm went off again.
Snooze.
Thought about it a bit.
Stayed in bed.
Then the cat started howling.
After this I thought, I'm out of excuses, get up.
So I did.

Hit the road a little later than planned, but happy to have made it.
Figured I'd try for a 180 k ride.
Headed out to Cleveland, feeling pretty good.
Bike working well.
New wheels feel faster.
Copped a bit of wind coming back fromCleveland Point, but still OK.
Rolled along past Redlands, then on toward Logan.
Through the rolling hills, thinking that they'd be good prep for Roth.
Still feeling pretty decent.
Pushed a big gear up the hills, slow, but I wanted to do it for some reason.

Kept on trucking down past Loga, then onto the V1.
Had my first stop at the servo at Dreamworld.
Mars Bar, man sized Pepsi max and a fresh water.
Decided to keep going, as the Garmin hadn't ticked over to 90 yet.
I was having drop out issues, but figured it wouldn't hurt.
Garmin didn't pick up again for a while, so I figured I'd turn when the Garmin hit 90 or a 3:30 elapsed time, which ever came first.
Garmin hardly measured any distance for the next 30 minutes, so I turned around at 3:30.

Headed back the way I'd came.
Some spots hurt more going back, but all in all, relatively good.
Second servo stop around Cornubia.
Man size Pepsi max, turkish delight and fresh water again.
Time now was just under 5 hours.
Decided to go home via Mt Cotton.
Struggled a bit, but not nearly as bad as some previous trips.
Arms and neck feeling the strain, as well as my legs.
Finally back to Old Cleveland Road.
A few more rollers.
Along the section approaching the Gateway on ramp, I usually hit 50 kph, today, I might have managed 35.
I can feel myself starting to fail.
Back into Creek Road.
Going up the hills past the bus depot, that just hurt by now.
I'd just ticked over 6 hours.
I decided I would head for the shops instead of straight home.
Finally made the shops after 6:10.
Gorged myself on calamari and chips, a large choc milk and a can of heavy coke.
Almost felt human again by the time I was done.

Garmin stats: http://connect.garmin.com/activity/83547938
I conservatively figure I did an extra 25 km in the times I had no signal.
So, I'm saying 170km.
I'm happy with that.
Not sure I would like to run a marathon right after it, but it's a step in the right direction.

Inspiration or Petrification

2011-05-03T22:04:00.000+10:00

Since my last update, I went off the boil again.
Had another slack week.
Even had a slack weekend just gone.
Didn't get nearly as much done as planned.
I have had a good day today though.
Perhaps I needed to be scared into activity?

I watched 4 friends do their first IronMan, at Port Macquarie on Sunday.
It was a tough day out for most people.
Seeing some of the bike and run splits has me re-thinking my projections.
I know it's hard to compare different events on different courses, but my current run goal seems especially optimistic now.
Half way through the day I said to Kay that it wasn't too late for us just to have a European vacation.
I'd just withdraw from Roth.
I wasn't totally serious, but I was wondering at the time what I had really got myself in for.
Then, after dark, standing around the finish, it was clear I had to do Roth.
It was awesome.
Everybody willing people home.
I can see why people get hooked on it.

All of my mates finished.
They're all IronMen now.
I felt kinda left out.
It was good to chat with them yesterday and this morning.
Try to get some tips from them.
It was one of the things that made me get up and ride this morning.
It was also what made me run off the bike as well today.
I'm still under prepared, but hopefully,I can make it to decent shape come race day.

This morning's ride was part of the IMOZ bike course and an extra bit up a hill called North Brother.
http://connect.garmin.com/activity/83199200
See if you can spot the hill.
I had to stop before I got halfway.
I was hurting and barely moving as it was.
But, it was worth trying.
I really worked my legs on that ride.
Running off the bike was tough work.
I kind of came good after 15 minutes or so, but it was a struggle.
I should have a good rest of the week though, then down to Byron for the tri on Saturday.

7 Sessions away

2011-04-24T17:56:00.000+10:00

I'm fairly satisfied with my week now.
I got up for my ride yesterday morning..
On the road around 4:45.
Heading for the Gold Coast.
A bit foggy early on.
Was pretty dark too.
Doesn't seem that long ago that it was pretty much light at 5:00am.
Took a slightly different route than usual for the first half of the ride.
Fairly undulating, I was struggling up the hills too.
After a while, it turned into a beautiful morning though.
Had one stop around Hope Island, but on the move the rest of the time.
All up just on 4 hours for about 108 kms.

Garmin stats - http://connect.garmin.com/activity/80884316 - you'll see a few 5 km splits that are very long.
Had issues with reception due to the fog I assume.
I manually mapped out the trip as well - http://www.gmap-pedometer.com/?r=4451945
I felt pretty good after that.
A whole heap better than I felt after the shorter ride the day before.
Had a bit of a swim and a couple of feeds down the coast to make a good day of it.

Plan was to get up for a run this morning, but I was still very tired.
Slept in, then went for Easter brekky at my brother's place.
Ate too much.
You get that.
Slothed around at home for a while, then ventured out for a run.
Didn't feel particualrly good and in the end settled on a mid length run.
13.9 km.
Just under 1:10.
Pace just on 5 min/k again.
I'm feeling relatively comfortable at that pace now.
Probably have to dial it back a bit for a genuine long run though.
I was surprised the run was that quick.
My legs felt pretty heavy, so I'm happy with it in the end.

So, hopefully, this is the turning point.
7 sessions done for the week.
11 hours in total.
I'll look at doing something similar this week, then go for a big week in the week after that.
I'll be on leave.
I'll be down in Port for IMOZ for someof it, so shouldn't want fortime or motivation.
Feeling better about things this week.

5 down 2 to go this week

2011-04-22T20:37:00.000+10:00

Simplifying things has been the strategy for the week.
So far, it's going OK.
It's not perfect by any means, but it's an improvement over the last month or so.
5 days down and 5 sessions done.
That's progress for me at present.

I had a slack Tuesday, only a physio appointment in the morning.
I had my swimming gear in my bag, but just CBFd.
Wednesday morning I went out for a run.
Did a 6.9 km loop that I haven't done in a while.
Managed to get around it at just on 5 min/k pace.
Happy enough with that.
Happy that I got out of bed too.

Went for another swim session on Wed night.
Lasted 56 minutes.
Swam 2.1 km.
All of it using bilateral breathing.
That's what I'm focussing on at the moment.
Again, making progress.

Thursday was another run, after work.
Did the 10.3 km loop.
Felt pretty good.
Felt strong at the end.
Just on 5 min/k for that too.

In a shock to everyone, I joined some friends for a ride this morning.
A shock for me, I haven't ridden since Mooloolaba.
A shock for them, because I never usually show up for a group ride.
I much prefer to do my own thing.
I did do a loop up Mt Gravatt solo before I met them.
That felt OK, had the whole hill to myself.
Up the hill, into the fog, with just my lights to guide me.
Felt good to be alive.
Met the others and found myself on struggle street for the next 90 minutes.
Ended up with around 65-70 km at a very average pace and felt horrible.
You reap what you sew.
I've sewn nothing and I reaped a big fat donut on this ride.
The next one will be better.

I totally demolished the honey toast and 2 massive hot chocolates post ride.
2 more sessions planned for the weekend.
Things are looking up again.

Simplifying the Struggle

2011-04-18T21:32:00.000+10:00

I had a review with Sally today.
She asked how I'd been going.
I told her it was the worst 6 weeks I've had.
Regular readers would know, I've been a grumpy, depressing little porker of late.
We talkedabout that for a while and did my measurments.
Over all, only slight increases in the skinfolds and 1 kg more on the scales.
So, despite feeling like the world is going to end, it wasn't all doom and gloom.
She suggested a Sports Psychologist might be the way to go.
Also, stop looking for the magic switch.

So, I did some reading today.
The big theme seems to be accepting the consequences of your choices.
This is what I'm going to attempt to do now.
Understand and accept the realities of my choices.

I chose to go to swimming tonight.
My first swim since Mooloolaba.
It wasn't pretty, but I managed 45 minute.
Chugged through 1.8 km.
I am trying to breathe bilaterally,instead of my standard unilateral breathing in the pool.
I'm slower this way at the moment, but if I perservere, I should improve overall.
So, onwards and upwards I say.

Goal for the week is very simple.
Get 7 sessions done.
This is a minimum standard.
Un complicated.
Should be easy to achieve.

Still Malaizy

2011-04-17T11:57:00.000+10:00

I don't want to turn into some sort of 'net Emo kid.
I'm struggling to get out there and train still.
I'm struggling to make good food choices too.
I'd like to flick a switch and get back into it.

I have managed a grand total of 2 runs this week.
40 minutes on Tuesday evening.
Just my regular 7.3 km route.
Nothing special.
Relatively satisfied with it though.

I ventured out yesterday as well.
In the afternoon, since my Snooze Addiction was in full force.
I did a new run for me.
From home, up to the Gateway Bridge, then over the bridge and back.
A hilly run for me.
I liked it as a session.
I'll do more of them.
All up 55 min for 10.2 km.
Happy with that.

So, my planned 15 hours for the week stands at 1:35.
Not good enough.
I need to snap out of this funk.

10 km PB

2011-04-10T10:20:00.000+10:00

I headed out this morning to Brisbane Road Runners at West End
I haven't been there for ages either.
Some kind of theme for the weekend.
I was chasing a 10 k PB.
My best, as of 2 weeks ago, was at M'ba tri.
It's been a looong time since I ran a stand alone 10k in race conditions.

Start time 6:30, was a little chilly before the start, but good conditions all round.
My friend Julz was also PB hunting - looking to go under 45 min.
It doesn't seem that long ago we were both spinning out at the prospect of going under 50 min for 10 k.
For me, it doesn't seem that long ago that a 10 km race was a big decision.
It definitely wasn't something you decided to do 48 hours before.

Start time came and off we trot.
There were runners doing 15 and 20 km who started 30 minutes before.
It was impossible to know who was doing what.
I started out too fast.
I could feel it.
I tried to ease up, but still went through 1 km in 4:05 ish.
Not really sustainable for me.
I had brief thoughts that maybe I could keep it up though.
Before long I realised it wasn't the case.

Each km seemed to get slower.
I even contemplated pulling the pin at the halfway mark.
Slight over reaction there perhaps.

Second lap was even more painful.
Didn't feel good at all.
Legs were tying up, but I kept trying to push on.
Julz came by me with about 2.5 km left.
I couldn't stick with her, but tried not to let her get to far away.
Really hurt pushing up the slight hill near the end.
Pushed hard after the final turn and made it to the line though.
Totally stuffed.
Overall, probably more hurty than yesterday.
Worth getting out of bed for though.

Splits HRMax/Avg
4:03.7 181/157
4:12.5 174/171
4:20.3 174/173
4:25.7 176/173
4:30.7 177/174 - 5km 21:32.9
4:33.1 175/173
4:40.4 176/173
4:37.5 176/174
4:39.1 177/175
4:28.4 181/178
44:31.4 181/172

So a 1:30 pb.
I'm happy with that.
Once again,I can see room for improvement though.
More even pacing would probably help alot.
Still, 2 PBs in 2 days is nothing to be sneezed at :-)

Up and Running again

2011-04-09T10:39:00.000+10:00

My self imposed ban has come to an end.
Thankfully.
I would nearly have made it back over the 100 kg mark if I didn't start exercising again soon.
I was a big fat piggy wiggy yesterday.
But today is a new day.

It felt very early when my alarm went off.
I procrastinated for a little while, but made it out of bed and out the door on time.
I was heading for http://www.mastersathletics.com.au/ at QSAC
I've been once before, but that was over 12 months ago.
I checked the results from back then - 23:31
Based on 46:06 at Mooloolaba, I should be well under that for 5000m.

I signed on and did a lap and some stretches by way of warm up.
It reminded me of my old footy warmup routine.
A canter aroundand some lying down.
Soon enough we were away.
Knowing the first few guys were quick, but not having a clue about anyone else, I soon found myself behind a 50-something bloke and lady.
Ifelt I was going out a bit quick, but it's hard to judge, not having done this enough.
Running track laps is very different to running on the road.
I had passed the lady, but around 3.4 km, she came back past me.
I was on struggle street by then, just trying to hold it together.
The winner ended up lapping me twice, he's over 55.
I was eternally grateful to get the bell lap.
Even more grateful to cross the line at the end.
Totally busted.

Checked my time and figured I must have missed starting my watch until the 200m mark or something.
Checked with some others, nope, my time was right.
5000m - 20:32 - my goal was 21:xx, so totally stoked with the time.
Almost a 3 minute PB too. Gotta be happy with that.

Much like last time I went, my pacing was horrible.
I took splits after 600m, then every lap (400m).
2:17.4 Max hr176 Avg 147
1:33.9 Max hr 177 Avg 176 - 1 km 3:51.3
1:33.8 Max hr 180 Avg 178
1:35.6 Max hr 181 Avg 180
1:37.7 Max hr 182 Avg 181
1:38.1 Max hr 184 Avg 183
1:42.3 Max hr 182 Avg 182 - 3 km 11:58.8
1:42.3 Max hr 185 Avg 184
1:43.6 Max hr 185 Avg 184
1:43.4 Max hr 186 Avg 185
1:43.7 Max hr 187 Avg 186
1:40.2 Max hr 188 Avg 187 - 5 km 20:32
Total Max HR 188 Avg 178

Pretty happy with that : )

Self destructive image

2011-04-04T23:11:00.000+10:00

I thought I'd managed to shake the little bugger.
But, he's still there.
In fact, I think he's grown.
Must be all the nutrients he's been getting.

I have not been in a very athletic frame of mind recently.
The mind, mine in particular at this point, is a strange beast in and of itself.
I posted last week that I was going to take 10-14 days off training.
In theory, this would give my hammies\hips\glutes time to recover and stop being a literal pain in the arse.
During this time of lower activity, the logical thing to do would be to lower food intake.
Yes?
Seems like a solid theory, doesn't it?
Why is it, then, that I've been eating like a fat kid at Sizzler?
Not only have I eaten more than enough for someone who isn't doing any training, I've eaten more than enough for anyone.
In the world.
AND I've eaten more junk in the last week than I would normally eat in a couple of months.

You're with me?
I can understand that I'm not doing any activity so I should be eating less and sticking to the better food I normally eat.
Instead of doing that though, I'm going hell for leather on the stuff that will clog my arteries for years to come.
It baffles belief.
What's more, I can clearly identify this behaviour, but I'm allowing myself to keep doing it.
*SIGH*

I'm coming off the best Tri, of any distance, that I've ever put together.
My reward to myself has been to put the Fat back into Fat Tyno.
I was pondering this, shortly before dessert...............
I think a large part of the problem is that, in my mind, I'm still a sedentary bloke who weighs 105 kg.
I'm just a bit skinnier at the moment.
My mind has the 105 kg as normal.
If I go from 85 kg to 87 kg, I'm still almost 20 kg in credit.
I need to reset my inner scales and my self image.
REALLY reset them.

I'm a slightly over weight athlete.
I currently weigh 87 kg.
I need to lose 7 - 10 kg to give myself the best chance of performing well in Roth in 13.5 weeks.
I can do this.

Tomorrow morning, I'm off to physio.
I'll talk to the physio about a plan to get back into training.
I'll go back to eating better.
I'll stop feeling sorry for myself.
I'm taking the dogs of self doubt to a nice farm in the country side and letting them run free.
I am an athlete.
I have a goal to acieve in 96 days.

100 Days

2011-03-31T23:06:00.000+10:00

Some people I know got their bib numbers for Port Mac IM today.
That made things very real for them.
Seeing the Challenge update on Facebook today - there are 100 days to go until Roth - also made it real for me.
Still gives me 3 months worth of training, but it seems very close.

I've actually decided to take 10-14 days off training all together.
Try to get my hips/hammies in decent shape.
I think I'm just taking 1 step forward/1 step back at the moment.
Training and physio.
So, stop training and hopefullysee improvement.
I need to keep stretching the hammies though.
I just hope I don't bingemyself into oblivion before I start training again.

Mooloolaba Tri

2011-03-28T14:01:00.001+10:00

I went into this race with a specific goal.
A time goal of 2:37.
I had set myself goals for each leg -32 min swim, 1:17 ride (including transition times) and a 48 min run.
This would be a PB for each leg, and obviously a PB for an OD race overall.
My lead up hadn't been ideal, but I was trying to convince myself to have some faith in the training I had done before the last couple of less than good weeks.

I had breakfast at 4:40 am - Transition opened at 5:15, my wave was scheduled for 8:00.
Just right + milk, a Milo bar and a 500ml apple juice for brekky.
Sally's plan had me down for around 160 gm of carbs at brekky.
I think I would have come close to the mark.

Was feeling pretty good on race morning.
After the nervous pit stop before near the swim start, anyway.
I was in the same wave as about 6 other people I knew, so it was pretty relaxed leading into it.
I did a bit of a splash around, but not what you could call a warm up.
First error for the day there, I think.

I started toward the middleof the markers, a couple of people back from the first row.
Missed the start terribly, worried about my watch instead of the race.
Got up and swimming.
A bun fight for the first few minutes.
Initially felt like I was swimming up hill.
Soon found myself swimming OK.
Didn't feel bad.
Was sighting pretty well.
Still seemed to be plenty of people in my wave in my general vicinity.
Heading towards the gate at the bottom of the M shape and I realised I was just behind Special K.
Sat on his toes for a bit, but he slowly dragged away from me after we turned away from the beach.
Nothing special about the rest of the swim.
I hit the beach and had a quick look at my watch on the way to T1 - I could tell it was 30:xx
Pretty much on plan.
I was slightly disappointed by this.
I felt like I was going quicker than I ended up.
Official Split = 30:08

Jogged down to T1.
Turned my Garmin on.
Put Helmet then sunnies on and made my way to the exit.
Got past the mount line, started the Garmin, then, standing there, tried to put my foot in the shoe.
I've never done this. Ever. But there is mistake # 2 for the day.
After 2 tries at this, I came to my senses and jumped on the bike and started pedalling.
I had put the bike in 39-21 because I knew I had previously struggled up the hill out of T1.
A slightly different course this year, but soon enough, I was passing people who were grinding away.
Made up a few spots on the way out to the Motorway.
Then my mate Dean came zooming past.
I know he's a better rider than me, but it still sucks to see your mates riding away from you.
Down onto the motorway and onto the bars, getting along at a good clip.
Sitting low 40s, feeling good.
Passing a few people, not so many passing me, but some who do are smokingly quick.
Dingo Dave burns past me like I'm standing still.
Pretty solid out to the turn around.
Average at halfway is 39 kph.
Then the turn.
Hairpin bend around a witches hat.
I'm 3rd in line behind 2 others on TT bikes.
We all struggle to get the bikes turned around.
Then BAM.
The wind is there to smack you in the face.

I stay in the 53 for a couple of minutes, but my cadence is all wrong.
I change down to the 39 and up the revs a bit.
It's hard work.
Especially going over the river.
I actually find sitting up is quicker than trying to stay aero in some sections.
My average is slowly dropping.
I'm lucky to have patches where I can hold 31 or 32.
A bit of stinging rain adds to the insult.
Just after 30 km, the course veers away from the wind a bit,so back to the 53 for a while.
Then up the ramp off the motorway and over the rollers towards T2.
I'm a bad person and pass a girl in the green zone.
I know rules are rules, but I just couldn't bring myself to sit behind her.
Dismount and back into Transition.
Stop the Garmin
Official split - 1:15.37

I take my timing band off, put my socks on,put the timing band back on, then get 1 shoe on.
I try to stand up and put the toher shoe on at the same time.
Not a good idea.
Burned too much time in T2 - Mistake # 3 - but I'm away onto the run.

I feel a bit stuffed, but I ran up over the hill twice the day before the race.
I know I can get over it at a decent clip.
I checked my watch again heading out, I read 1:45.XX, so, I feel I'm on target.
Up over the hill and I hit the 1 km mark around 1:50.xx.
I worry for a second, then figure it's under 5 min.
Down the hill, I don't get water at the first table.
Pass the 2 km marker, still looking good for time.
I grab water at the next table.
Down to the turn around,still feeling OK.
Pushing, but not dying yet.
Another drink back past the surf club, then up for the hill.
Kay is finishing her second loop.
I catch her just before she goes over the hill and tell her she's doing good.
I catch up to Dean just after the turn around.
I'm happy, I'm definitely not last now.
Down the hill just behind another bloke we know, Paul.
I pass him, but then stop for water again.
He comes back past when I do that.

Down to the bottom turn around, I see Special K, he's ahead of me.
I think, maybe I can get him.
I lose sight of him after that though.
I'm starting to hurt more now.
I walk the water table for a last drink, then set off up the hill.
I think I see Sepcial K, but the bloke turns for another lap.
I'm pushing over the hill.
Grunting and making strange noises as I run.
Past a Cyco, no sure who.
Then through the Expo area and up to the clock.
I stop my watch at 2:31.52
Official Split - 46:06
Official Time - 2:31.52

Overall, I'm stoked.
Faster than my plan, but I know I made mistakes on the day.
Then there is the whole swimming thing.
I need to improve that if I'm going to get the best out of myself.
Compared to 2009 - I did 2:53:08 - my previous PB.
I was in the Clydesdale category then.
I finished 1564th overall
This year I was 738th
Results

Taper week

2011-03-26T10:21:00.002+10:00

It wasn't supposed to be like this.
I have ended up doing next to nothing all week.
2 physio sessions.
Eating.
Eating A Lot.
Eating A Lot of Junk too.
But, I sit here at Mooloolaba.
I went for a short swim and run this morning.
I feel pretty good.
All things considered.
I'm going to have a good crack tomorrow.
Looking at 2:37.
Hoping to run around 45 minutes.
We shall see.

Struggle City - Population: Me

2011-03-20T19:50:00.000+10:00

The start of the week wasn't much to write about.
Well, the end of the week wasn't really any better.
I achieved my primary goal of 5 swims for the week.
3 of them were shorter than I had intended though.
Still, getting to the pool 5 times in a week is a record for me.
I even did a bit of "speed" work today.
Did a 200m effort - 3:37
Folowed it up a bit later with a 400m effort - 7:40
A bit too much of a differential there I think.
For the week, I managed 12 km in the pool.
I need to get this up more.
Essentially, I need to swim for longer when I'm there.

I have done a grand total of 1 ride and 1 run in the last few days.
Rode yesterday on the TT bike.
Covered 77 km in 2:45.
Had a few good periods in the TT position.
even coming back into the headwind along the Sandgate foreshore, I managed to keep the speed above 30 kph.
This is good practice for next week at Mooloolaba.
The return half of the bike is always into the wind.

Headed out for a run this afternoon.
Plan was 1:15.
I managed 1:04 before I pulled up lame.
My hip/glute was sore and my right quad was very tight.
Managed a decent pace before stopping,so happy enough with the part of the run I did.
A bit of stretching once I got home, but I'm still feeling it a bit.

Trying times.

Follow that Line

2011-03-16T20:53:00.000+10:00

It's about all I've been doing lately.
Well, I did manage a 7.3 km run on Monday morning.
Went around in 39 minutes and didn't feel too bad.
Took a little time to get into it, but a solid run after a week of not running.
Since then, I've managed to miss another ride and run.
No real excuses there.

I had physio on Tuesday morning.
He was happy that I hadn't been for a ride over the weekend.
He hurt me some more, then told me I need to do more hamstring stretches and sent me on my way.
Back next week for another dose.

I have done 3 swims so far this week.
I planned 5 for the week.
I did most of 2 swim squads and 1 solo session so far.
Cut short my solo session due to bad calf cramps.
I feel a little better in the water, but my shoulders are starting to feel it.

Soft or Sensible?

2011-03-13T10:11:00.000+10:00

I've been struggling with this question over the last couple of days.
I still haven't been for a ride or a run since Tuesday.
I have been getting my gear ready the night before, but just haven't made it out of bed.
This morning I woke up just before my alarm was due to go off.
I felt awake, but I didn't want to ride.
I'm still tight through the hips/glutes.
Riding will aggravate that.
The physio said this on Friday.
I could ride.
Probably not as well as I would normally, but I could go through the motions.
Same with running.

I have been feeling guilty for not exercising.
Today I was reading Balri's facebook comments and everything fell into place.
I need to remember that my goal is 17 weeks away.
Getting out for a sub standard run or ride at this point isn't going to help my performance.
Aggravating an injury could hinder my performance though.
So, I think now I can accept that I've been sensible.
I need to have a swim focus.
Get my physio done.
Build back into running and riding.
This would be exactly what I would tell another person to do, but it's sometimes hard to maintain the perspective when it's about you.
So, no more feeling sorry for myself.

Water wings

2011-03-11T18:57:00.000+10:00

I haven't had the best week.
For some silly reason,I tried to do butterfly during the swimsquad on Monday night.
My lower back/glutes did not like this.
I went for a short ride on Tuesday morning.
Included 2 repeats of Mt Gravatt.
Didn't feel too bad.
As the day wore on, I felt a bit worse though.
A nagging pain and some general stiffness.
Had planned a solo swim that night,but didn't pack my towel.
This was enough for me to skip it for the evening.

Wednesday morning, I slept in.
Didn't bother getting up for my run.
I could feel I wasn't right.
Managed to fluke an appointment with the physio first thing.
OWWWWW!
It's good for me after the fact, but during the session, I have to really try not to crawl off the table.
I managed to go to Swim Squad that night, relatively easy night.
Felt OK.
Got out after 75minutes.

Thursday morning I skippped my planned ride.
Probably could have gone,but felt particularly unmotivated.
Managed to go to the pool after work for a solo swim.
Nothing too tough.
Managed to get 4 x 100 on 2:00, just.
This seems to be my limit at the moment.

Friday morning I skipped my planned run again.
No real excuse here either.
Just didn't happen.
Physio again mid morning.
Not quite as bad as Wednesday. but still enough to make me squirm.
Hit the pool again after work.
Had the lane to myself nearly the whole time.
Awesome timing.
Managed to get through 3km in 65 minutes

So that's my week so far.
1 Ride and 4 Swims plus 2 physio sessions.
I'm going to try riding and running on the weekend, with maybe another swim.

Weigh to go

2011-03-07T20:48:00.000+10:00

I had my long run yesterday.
It was best described as "meh"
I only ended up doing 90 minutes.
That was underwhelming.
Did 16.2 km, but never felt good about the run.
4/10
Was supposed to swim for an hour yesterday arvo, but had a nanna nap instead.
That was my first missed session for the week.
A couple shorter sessions in there, but I managed 15:45 out of a planned 17:35.
Was happy to have the morning off today.

I went to swim squad tonight.
Tried to do butterfly in the IM section of the warm up.
Usually, I stick to 1 arm free instead.
I think I will in the future, the butterfly seemed to tweak my glutes.
Made it uncomfortable to turn to breathe.
Still, managed to get through the session with some extra pull buoy work.
80 minutes all up. 3 km done.
6/10 for that.

The good news for the day actually came in the morning.
Well, good and a bit of a let down all in one, but 98% good.
I had my review with Sally.
I had hoped to be 85 kg.
To me, this meant 84.X kg.
I weighed in at 85.7.
That's the slightly disappointing bit.
Not very disappointing in the end, but I was briefly unimpressed.
I was happy, however, with the other measurements.
Compared to when I started and my last review:

	12/07/2010	24/01/2011	7/03/2011
Biceps	10.2	8	6.9
Triceps	26.2	16.8	13.4
Subscapular	26	17.2	13.8
Supraspinale	16	9.3	7.5
Abdominal	40	33.6	28.2
Thigh	14.2	9	8.2
Calf	7.8	7.8	7.4

Sum 7 (mm)	140.4	101.7	85.4

Weight (kg)	103.9	90	85.7

Body Fat %	16.27	12.43	10.84
Waist (np)	102.5	92	87
Waist (bb)	109	97.4	92.7

Body fat loss			6.48kg
Muscle gain			2.18kg
Scale loss			4.3

As you can see,it's a big change in the skin folds in the last 6 weeks or so.
Sally has always talked about getting my skinfolds belowmy weight.
I've never really thought it was going to happen.
I should be able to drop that last kg or so before Mooloolaba to make my goal there.
Whether or not I can drop another 5 kg to get below 80 for Roth is an interesting one.
Sally mentioned maybe 82 kg as a good goal, so, we'll see how it goes.
Hopefully onwards and downwards :-)

Ride on

2011-03-05T15:08:00.000+10:00

Long ride day today.
I had planned 4 1/2 hours.
Last week was just over 4, so seemed a fair progression.
I started with the same course as last week and extended down the service road next to the freeway.
Conditions were pretty good.
Roads were wet, but not too much actual rain during the ride.
Left home just after 4:00 am
Dark, but had my MiNewt light as well as a helmet mounted flasing light.
Pretty uneventful out to Wynnum West, then thankfully I trusted my instinct and went very slowly into a round about.
I was nearly into the next entry lane when a car came into the round about without stopping.
I managed to grab 2 handfulls of brake and pull the pike up.
Otherwise, there would have been a very Tyno sized indent in old mates car.
He kind of looked at me,didn't say anything or even gesture, just kept on going.
Simply a case of someone being in their own little world I think.

The rest of the time through Wynnum/Manly was uneventful.
Back out to Cleveland Point,stopped and topped up my water and put some sunscreen on.
Didn't really need that, I don't think I even saw the sun all ride.
Found I was struggling a bit more than usual up the rollers, so munched down the muesli bar.
I like them, but I have to drink a heap of water when I eat them.

Got out to Loganholme and headed down the V1 towards Dreamworld.
Varying degreesof comfort and road/path standard here, but a good way to put extra kms in.
Turned around after 90 kms.
Stopped at a servo at 100 kms, grabbed some more water.
Ate a milky way and downed a coke zero as well.
Hands,shoulders, back, legs and feet all feel less than perfect by this stage.

I keep trucking though.
Back through Mt Cotton, like last week.
The rest of the trip involves a lot of coasting down hills and trying to keep moving up hills.
Very happy to make it home.
Legs covered in road grime.
Sore feet, might have to check the cleat alignment, especially on my right foot.
Still, another long session done.
http://connect.garmin.com/activity/71253987
146.2 km in 5:13
Yeah, a little longer than planned, but that's OK.
6/10
A work in progress.

Sweat and Wet

2011-03-04T20:18:00.000+10:00

And not swimming getting me wet.
Went for another ride yesterday morning.
It had rained over night, but was cloudy but not raining when I left home.
Before long I was sweating it up though.
4:45 am, still dark and humidity very high.
I did a loop through Alex Hills and Wellington Point, back via Manly.
Pretty much the reverse of the way I've been going lately.
Up all the hills that are so nice to coast down.
Felt OK, sweating aside.
Ended up with 45 km in 1:40 ish
6/10.

Had the afternoon off and a rest this morning as well.
Went formy run this evening.
Got home around 5.
It's been raining all day.
Still raining when I headed out.
Decided to do a loop up Hawthorne Rd.
I haven't done this in a while.
Running up that hill will be good prep for Mooloolaba though.
Happy enough with the run.
Rain wasn't too bad.
Didn't get too many big puddles.
Except outside the park at the Cinemas on Hawthorne Rd.
Shocking drainage design there.
Up the hill is a bit of a struggle, but all in all satisfying.
10.5 km in 51:30 - avg 4:55, which would be close to a training PB.
8/10

I've got a long ride and run planned for the weekend.
Hopefully it won't be pouring with rain.

Ticking the boxes

2011-03-02T21:37:00.000+10:00

After my mid weekimplosion last week, I've been making sure I get the sessions done this week.
Mid week and so far so good.
Got out for my ride yesterday morning.
Hit the road at 4:30 am.
Took it a bit too easy initially, but had some good efforts on the way home.
Down Old Cleveland Road, past the Gateway exit is always good to get the heart pumping.
Pretty happy with the ride, except that I forgot to put gloves on, so my bar tape was wet and slippery half way through.
That's what I get for being a sweaty man.
Still, happy enough with the session - 6/10

This morning was my medium long session.
90 minutes planned.
Hit the road around 5:20 am.
Overcast and a few drops of rain.
The ground was wet from a big bucketing earlier in the night.
Got just over half way through the run when the heavens opened again.
Totally saturated for about 10 minutes.
Wet gera the rest of the way.
Still, got the run done.
Averaged 5:30 per km.
Good pace for the longer training runs forme at the moment.
A definite improvement on the 5:50 ish average I had during my marathon prep.
6/10 for the run too.

Headed back to swimsquad tonight with some trepidation.
I felt like I wasted my time on Monday and didn't want to do the same thing tonight.
Warmed up in Lane 8, but then jumped on the back on Lane 7.
Got through the first bit of variable speed drills OK.
Then 4 x 100 on 2:00.
First was OK.
Second was cutting it fine.
Third - kaboom.
All over the shop.
I did a fourth, but not on the time and skulked back to lane 8.
Did a couple of hundred solo, then tackedon the end of their sets.
Gave the person in front a bit of space and took it easy.
Got out part way through and then got back in the pool again and kept going.
This is notable in itself.
Normally out of the pool, for whatever reason = session over.
Legs cramped a bit, so did a bit of pull buoy work in the back end of the set.
Totally lost track of how much I did, but managed 90 minutes.
5/10

Happy Ride - Crappy Swim

2011-02-28T20:42:00.000+10:00

I dragged myself out of bed early on Sunday morning for a long ride.
4 hours was the plan.
I had managed to swap the brake levers over on my TT bike.
Got rid of the stupid, extra skinny Profile ones.
I even managed to get the Garmin Speed/Cadence sensor detected correctly.
Who would have thought there was a difference between "Speed and Cadence" and "speed/cadence"
I set off on the same start as I've done for a few rides now.
I didn't notice initially,but the 5 km splits seemed off.
It was still dark, so couldn't read the display and wasn't too worried.
Felt like I was going OK.
Got around through the Esplanade OK.
Checked my speed a few times and it didn't seem right.
Stopped for water at Cleveland Point. Time OK - distance seemed short.
Kept more of an eye on the computer after that.
Kept going for a while thinking that even if the display was wrong, the GPS for distance would be right.
Umm, no. It wasn't.
Eventually stopped.
Turned off the Garmin and slid the speed sensor magnet right to the end of the spoke.
Turned the Garmin back on and now speed/distance are all sweet again.
Next time, just get the cadence sensor I think.
Had a couple more stops for water along the way.
Wasn't staying very aero for long in the second half of the ride.
Eventually made it home after around 4:30 or about 4:10 riding time.

Stats
1st half of ride
http://www.gmap-pedometer.com/?r=4315052 = 53 km or
http://connect.garmin.com/activity/70258293 = 36 km with frickin hopeless "speed sensor"
2nd half of ride
http://connect.garmin.com/activity/70258283 = 65 km without frickin hopeless "speed sensor"
All up about 118 km.
Score - 7/10 - getting the kms in is the biggest thing on this ride.

I got up this morning for a run.
Did around 9.5 kmin 51 min.
It was hard work, even though I was trying to run easy.
6/10

Tonight, I hit swimsquad expecting an endurance session - thinking 200 or 400 repeats.
Regular night coach wasn't there.
Young morning coach took the session instead.
First bit 100 free/100kick/100 pull x 2.
I stayed in lane 8, my kick takes me no where.
Lane 8 was hectic.
People everywhere. Kick sets really stuff the time base up.
Next he had a bunch of 100 drill sets, but with exercises at the end of each 100.
Get out of the pool and do pushups or burpees or some such crap.
I made up my mind to not do that.
I figured they'd be done with that stuff soon enough.
I swam up and down for a bit.
Pretty aimless really.
After awhile I cracked a sad and got out.
I wasn't in a happy place.
A wasted session really.
2/10

Bricking it.

2011-02-26T10:58:00.001+10:00

In a good way.

I got up this morning. Yay!
I did go through one snooze of the alarm, but got up the next time.
Hadmy backpack with shoesand a running singlet.
Jumped on the road bike and headed out.
I had just under 2hours to get to Sherwood for the run.
I figured around 50 km or so.
Starting out heading to Wynnum and around the area all good.
Decent pace, no real stopping.
Headed back towards home and further towards Sherwood, slower pace and more stops.
Still, it was a decent ride.
http://connect.garmin.com/activity/70077890
Stopped at the 7-11 near the end for a bottle of water and a milky way.
I'd left my Gel Blasts at home.
Arrived at Sherwood with a few minutes to spare.
Ride score - 6/10

A quick change of shirt and on with my sneakers.
Sign on and then ready to go.
Got away OK, bumped arms with a few people along the way, but I didn't want to settle in behind anyone if I didn't have to.
Pushing harder than usual.
Up the hill, not nearly as many people in front of me as there usually is.
A fit looking lady and a young boy pass me around the 1 km mark.
I don't lose too much ground to them, they turn around at the 2 km mark.
I can only see one bloke out front of me doing the 6 km run.
All the fast blokes must have other plans.
I'm very happy to hit the turn around.

I try to hold it together, but I feel that some sort of slowing is inevitable.
I keep thinking back to JC's article about pushing hard at the end.
I'm trying to hold things together, but I feel like I'm slower than I was on the way out.
I stay in the hurt box for the rest of the journey.
Another bloke passes me with about 200m left to go.
I was pushing it with all I had, so there is no answer.
He just finished stronger.
Across the line - 24:14.
New PB - 1:35 better!
3rd male home on the day.
Chuffed.

Splits
3:53
4:00
4:08
4:14
4:16
3:43

Distance is 5.8 km - Avg pace 4:10 per km
Score - 9/10 - 2nd last K could have been better.

Self Sabotage

2011-02-25T18:50:00.000+10:00

Something I've been guilty of.
Especially of late.
I've skipped 3 sessions this week.
No good excuse for any of it.
I've also eaten more junk this week than I have any right to eat.
No excuse for that either.
My mates are off doing an Ironman Training camp, and I'm like some demented reject from the Biggest Loser auditions.
Shovelling junk into my gob and making excuses about why I'm not training.

Exactly why I would do this a week after I've had a fairly strong week, I can't quite put my finger on.
I'm not time poor.
I'm not ignorant of what is required.
I just have trouble getting my head off the pillow and my hands off the junk food.

I know I can do it.
I know if I do it, I see results.
I know if I don't do the training, I'm in for a world of hurt come July.

So, onwards and upwards and heres to a good weekend of training to salvage an otherwise poor week.

Going swimmingly, thanks.

2011-02-23T22:00:00.000+10:00

Had a day of rest on Monday.
Scheduled and everything.
I figured the long ride + run on the weekend earned me a day off.
I briefly contemplated swimming on Monday after work.
Even if I'd wanted to,I couldn't have done it.
Massive storm through Brisbane mid-late arvo.
Still rain and lightning as I was on the train home.

I got up on Tuesday morning and rode to the pool.
Almost.
I got within 500 m and punctured.
I contemplated pushing the bike the rest of the way.
I decided in the end to change the tube there and then.
As I was doing this I had several thoughts that maybe I wasn't supposed to swim that morning.
Eventually, I was done and got to the pool though.
Ride scores a 4.
Washed off the sweat and bike grease and joined the warmup.
Set for 20 x 100.
Yeah, that was the warmup.
Glad I was a bit late.
I ended up doing 14.
then the dreaded kick set.
200 kick takes me a long time and many variations of kick.
Main set, in lane 8, was shorter than the warmup.
100, 200,300 on a 2:15 base the 300, 200, 100 on 2:15 as well, but with pull buoy and paddles.
I got through to the end of this just on 7:00.
We were being invaded by school girls by then, so I dragged myself out of the pool and off to Cycle2City.
Swim scores a 6. Pretty happy with it.

I rode home that night.
I'd bought a couple more tubes at lunch time.
MY gear bag weighed a ton and I was into a headwind the whole way.
Back was pretty sore when I got home.
Solid commute though.
5/10.

I slept through my scheduled run this morning.
Slack.
I did, however, make it to swimming tonight.
Through the warmup, fairly uneventful, then getting ready for the main set.
Coach had set it on a 2:30 base.
I hate this.
It's just that bit too slow formy liking.
I was set to go first, but one of the old blokes jumped out in front, so I went away second.
I caught up to him and sat on his toes for the last 30m.
At the end, I made the decision that I'd try to do the set on a 2:15 base, so left early for the next 100.
This worked well for me for the next 600m.
Then, I managed to catch the end of the chain from the people doing the 2:30 time base.
So, instead of 2x 100, 2 x 200, 2 x 300 and 2 x 400,I ended up doing 2 x 100, 2 x 200, 300, 100,300 and 2 x 400.
I had a bit of fun overtaking slower swimmers in the 400s, but not as bad as usual squad nights.
With 400 to go,the coach said I should go into lane 7 next week.
They generally do stuff on a 2:00 time base.
I know I can hit 2:00, but I'm not sure I can do repeats on 2:00.
I finished the last 400, then 100 warm down and called it a night.
Pretty happy with my session - 7/10.

I spoke to the coach, he reassured me that I'd be ok, the tow would keep me on time.
I'll give it a go.
It won't kill me.
I won't have to worry about overtaking anyone either.

A sweaty run and the week that was

2011-02-20T17:18:00.000+10:00

I suppose I should includemy attempted swim yesterday too.
I went down to the local pool later in the afternoon.
They have designated lap lanes.
There were people walking laps.
I kid you not.
I tried to pick a lane that looked like it was going OK.
Kinda succeeded, kinda didn't.
Did 4 x 50 on 1 min
Then 5 x 100 on 2:15
Finished off with 3 x 100 on 2:10.
I was well and truly over it by then.
The water felt like soup.
The crowds annoyed me.
I got out and came home.
Better than nothing though, I suppose.
4/10

I had my long run planned for today.
Snoozed my alarm twice, but managed to be on the road by 5:45 am.
Plan said 1:30, but I made up my mind earlyon to do a set run that would takeme 1:45 or a bit longer.
Kept in the shade asmuch as possible, but started sweating early on.
Only got worse.
I stopped at every tap I could.
I struggled up Hawthorne Road, trying to chew a Gel Blast.
Ithink it helped, but it was tough work just trying to eat the thing.
I turned around a bit slower than I would have liked, but good enough in the circumstances.
Down the hill was OK.
I was well and truly saturated by now.
Contemplated going straight home and saving myself about 15 minutes and skipping the Apollo Rd hill.
Did the right thing and kept to the plan.
Struggled mightily up the hill, nearly forgot to take my split time as I came around the corner.
Grabbed my last drink at the park, then shuffled home.
Very happy to be at home.
Sat in the shade and drank a litre of cold water and ate a banana.
Still sweating buckets 10 minutes after I finished running.
Distance 19.7 km
Time - 1:49.21 - avg 5:33 km
Splits
21:01
20:44
25:53
21:25
20:18
Score 7/10 - an extra point for the heat!

That was my last session for the week.
I planned 15:20 - I did 13:20
I only missed one session - a swim, but cut 2 other swims short and was 5-10 min out on a few other runs and rides.
All in all, pretty satisfied with the week.
Long ride and run were both tough, but got them done.
Ended up with
Swim 5.2 km 2:07
Ride 194.8 km 7:07
Run 45 km - 4:05.45
It gives me hope that I can do 12:xx at Roth in 20 weeks.

Running and Riding some more

2011-02-19T12:21:00.000+10:00

I was supposed to swim yesterday.
That didn't happen
I had a crappy night of not sleeping that well.
I'll try to make it up today or tomorrow.
No promises though.
I managed to go for a short run last night.
Did my 7.3 km route.
Nice and easy, just turning the legs over again.
Time 40:29 - avg 5:32/km
Score - 6/10 - it was on target for what I planned.

Had my longer ride this morning.
I'm starting to build the weekend ride back up now.
Plan was 3 hours this morning.
I used my road bike and took the Garmin for it's first actual recorded ride.
Yes, it worked, after a slight case of Garmin n00b fail at Bribie.
So, here's the ride - Long ride
There's a bit of a pause half way through.
I stopped to apply some sun cream.
I don't have the auto pause on the Garmin yet.
The second half of the ride was pretty tough.
Lots of rolling hills and not very smooth road.
Still, pretty satisfied with it.
I was home by 8:00 am or so and, yeah, I think the temp was close to 30 by then.
Score - 7/10

Maybe I need to be a duathlete?

2011-02-17T21:03:00.000+10:00

So, since we last sat down, I've been kind of good again.
Got up yesterday and did my 2 hour ride.
Well, truth be told it was about 10 min short, but that's what you get when youmake it up as you go along.
I was reasonably happy with the ride though.
I'm trying to concentrate on spinning at a higher cadence when I can.
Every now and then, I need to use a harder gear, to get through busy sections etc.
But generally, I'm trying not to make the rides all about force and hence, preserve my legs a bit.
Still got 51.5 km done in 1:49.15
Score 6/10
Wednesday evening I headed to swimsquad again.
This is where I kinda ticked the box again.
I didn't have any issues with the session physically.
I did get extremely cranky with the people I was swimming with.
Got held up, so turned a bit early to try and make some space.
Then caught some slower guys.
Had 3 different people wait until I hit the wall to turn before they took off for their next lap after waiting a while.
Had another bloke start breast stroke mid lap, then went back to free just as I was along side him.
Another bloke who can't seem to stick to one side.
A whole bunch of relatively minor things that added up to annoy the crap out of me.
So, I got out early.
Did 2 km in 55 min,so that was OK.
Would have liked to have stayed in, but obviously not at the time.
I'm contemplating dropping that session now.
3/10

In an effort to overcome the sloth that was the end of last week, I planned a sleep in today.
I've been up early 4 days in a row, so one morning off seemed like a good idea.
I woke up early, but could roll over guilt free.
That was nice.
I did a run this evening after work.
9 km again.
Took it easy on the way out, then built up on the way back.
Pretty satisfied with the run.
Splits - 20:17, 8:08, 18:45
Time 47:10
Score 7/10

Another 6 hours planned across the next 3 days.
Should be good.

Ticking the boxes. Kind of.

2011-02-15T19:46:00.000+10:00

2 days into the new week and I'm kind of on target with my training.
Did an easy 90 minute ride Monday morning.
A bit tough getting started, but the legs freed up after a while.
39.7 km in 89 minutes as it turns out.
6/10 for that.
Went for a run when I got home Monday evening.
My 9 km route in 48:45.
Again, took a little time to warminto my task, but happy enough.
6/10 there too.

Tuesday morning up bright and early.
Oh, whoops, not quite early enough.
Rode from home to the pool.
Fairly uneventful - 5/10

Got to swim squad a bit late.
They had a fin set in there today.
The first time I've ever seen fins with this squad.
Naturally,I didn't have fins.
Went through the pool box and managed one fin a bit large and one a bit small, but with a broken heel.
Did the fin set stopping every 50m to make sure the busted fin stayed on.
Still, got to do the main set, with was pull buoy 100, 200, 300, 400, 500 on a 2:15 base.
Managed to hold 2:15 for the whole set.
Shoulders were feeling it by the end though.
5/10 - I missed out a bit here.

I rode into the city and used the facilities at Cycle2City for the day.
I can only say it was a great set up.
I'll be heading back there for sure.
Consequently, I rode home after work.
A bit stop start heading out of the city, but a decent pace for the last half.
Score 5/10

All up around 50 minutes short of the plan at the moment, but satisfied so far.

Anothert satisfying thing was the official results from Bribie.
Official time was a bit slower than my hand timed -1:45.03
This put me squarely in mid pack, which is massive for me.
181/449 total
155/315 blokes
34/64 M35-39 finishers.

By comparison @ Bribie in Dec 09 I was 289/397 overall over a similar distance

Lazy Tyno does a Tri

2011-02-13T17:04:00.000+10:00

Well, since Wednesday, I had managed to squeeze in 0 hours of training.
No,I didn't accidentally leave the 1 out of "10".
0.
None what so ever.
My excuse for this?
Umm, also none what so ever.
Just a big old pile of lazy.
It is, Supa Nanny style - "un-asseptabul"

Today, I did manage to get up and participate in an actual triathlon.
My first since Byron Tri in May last year.
The first race outing of the Ora since it's conversion to full TT rig.
The first race outing for my Brooks Adrenalins.
The first race outing for my Cycos tri suit.
The first race outing for my new Garmin Edge 500.
Everything performed admirably, except for the Garmin.
Which was a bit of a shame.
I would have liked some stats from that ride.

The event is billed as 1/30/8.
The swim is current assisted. (Hooray!)
The ride is about 28 km. (Meh)
The run is about 7.6. (Shrug)
Official results not out yet, so my timings only.
Swim 15:51.3, including about 200m run to the timing mat.
I actually beat a mate, Brett, out of the water, which I was happy about.
He smoked past me on the run to T1 though.

T1 wasn't too bad.
Restarted the Garmin and got on the bike.
I was showing speed readings initially, but then it turned off again.
NFI why.
3 lap bike.
First 2 were OK.
Last lap a bit more of a struggle.
Started getting a bit saddle sore towards the end.
Hopefully my new saddle arrives early this week.
Got off and ran up to rackmy bike.
As I'm putting my sneakers on a Vollie comes over and says "Another shoe for you"
I had managed to knock one of my shoes out of the pedal and didn't even notice it.
Thanks Vollie!
Hit the lap button as I ran over the timing mat on the exit from T2 - 50:51.6.

Was doing it tough to start the run.
Heart rate felt high.
Breathing rate felt high.
Soon I slipped in behind a femal runner who was moving OK, but gave me enough time to relax into the run a bit.
Never got to thank her,but she helped me a lot on the first lap.
Felt OK up through the second part of lap 2.
Bloke in front of me grabs a drink at the station and then grabs the last drink too.
That was the one I was going to grab.
I get cranky at this and ,iss a drink all together.
Last lapis a bit of an effort.
I think I slowed a fair bit here.
Walked through the drink station out and back, but felt pretty happy at the end of the lap.
Run time - 38:18.6

Total time - 1:45.01.5
Score - 7/10
I think I can pace the ride and run a bit better, but it is the best I've put a race together yet.

Running and Swimming

2011-02-09T21:55:00.000+10:00

Did my 9 km run this morning.
Once again, I didn't exactly jump out of bed at the first opportunity, but still got a run done.
9 km
48:18 - Avg 5:22 km
Splits 20:21.5; 8:03.7; 19:53
Slightly quicker on the way home, but pretty even.
Score 6/10

Off to swimsquad tonight.
Nothing too interesting except that I did the whole session.
First time in a looong time that has happenned.
1:25
3 km
Score 6/10
I felt I could have swum a bit quicker at times.

Testing times

2011-02-08T07:12:00.000+10:00

Indeed they are.
Testing times in the swim - I still haven't found my swim HTFU pills.
My mental fragility is there for all to see.
We did some sprint stuff at squad last night.
I pulled the pin before the main set even finished.
Sure, it's not my favourite activity, but I need to stay in the water.
Gotta get that through my thick skull!

Testing times this morning involved a bike TT at Murarrie.
Initially I planned on a 40km test, but changed to a 20km test.
I've done these previously at Murarrie, so it would be nice to have something to compare.
Initially, I was going around in the big chain ring, but managed to check my ego after a while and moved to the small chain ring and actually used my gears a bit more.
For the first bit, I might as well have been on a fixie.
The second half, I think I rode a bit smarter.
Probably a bit slower, but more sustainable at present
Results:
20.1 km
34:25 - avg speed 35 kph - PB by around 1 minute
Max HR 164 Avg 154 - these seem low to me.
Avg cadence 99 - very happy with that.
Max cadence 118
Score 8/10

Because I had piked on the 40km test, I decided to do a run off the bike.
I rolled down a couple of laps, then rolled home.
Took my time getting changed end headed out for a run.
Legs really didn't like it to start out.
Legs hated the small hill at half way.
Felt very odd going down same hill.
Pushed through to the end OK though.
Distance 5 km
Time 25:01
Splits - 13:14/11:47
Max HR 181
You can see it was tough to start out, but happy with the pace coming home
Score 7/10 - I'll be happy if I can run at that pace on Sunday.

Ride + week in review

2011-02-06T20:26:00.000+10:00

I slept in this morning.
Again.
I don't think running late yesterday helped.
I was so tired after that.
Really need to try and get the longer stuff done in the morning.
My planned 3 hour ride got shortened a bit.
Left home around 3:30 pm
Out towards Wynnum, then looped back to Lytton Road then over the Gateway bike path.
For no particular reeason, I stayed in the TT position all the way up the bridge.
Hammies in particular were feeling that by the top.
Rolled down the other side, then tried to follow the path.
Took a couple of wrong turns, but ended up doing a loop around an industrial estate with nice roads.
Pity about the head wind at times.

Rolled around out to Clayfield, over to Kedron.
Along the Kedron Brook bike path for a bit.
Went off the path almost accidentally and ended up around Grange.
Eventually found my way back over to Clayfield, then onto Kingsford Smith Drive.
Took a detour out past the Gateway, towards Hendra then turned around again and headed for home.
No TT up the bridge this time.
Finished off my water at the top of the bridge.
Rolled down and came home.
Finished off the last of my other bottle as I parked the bike.
Sweaty Tyno again.
Distance - 58.1 km
Time - 2:13.51 - avg 26 kph
Avg cadence 89 - I'm pretty happy with this figure.
Score 6/10 - should have been longer, but acceptable.

So, the week that was.....
I had planned 17 hours.
I did just over 13.
I missed one run and one ride and came up short on time in my swim sessions.
All in all, I'm relatively satisfied with the week though.
I officially decided to not go on a coached program for Roth.
I'll do some coached sessions, but I'll plan my weeks.
Most of my friends think I'm mental for doing this, but I'm at peace with my decision.
I've set my next week at just over 13 hours, including a race at Bribie
It will be my first Tri in a while, so it will be interesting to see how I go.
My goal is around 2:05

Stretchin, swimmin and runnin

2011-02-05T21:01:00.000+10:00

As I mentioned in my last entry, I took an unscheduled day off on Friday.
Initially, I had planned a bike Time Trial, butmy legs were shot after my ride and run on Thursday.
I decided to take a whole day off.
I think it was the right choice.

I got up this morning for the last of my swim sessions for the week.
The first time in a long time that I've done a Cycos session
There is 30 odd minutes of core and stretching, then an 80-90 minute swim session.
I didn't plan on being able to do the whole swim though.
Stretching is what it is.
I need to do more of it.
Some of the core stuff I find useful, some of it, I skip.
I don't really see the need to touch my toes to the ground behind my head.
Planks etc, I can do more of.
Mine today were quite pitiful.

The swim started out OK.
Then progressed to not quite so much fun.
It finished off with torture devices that Al came up with called clogs or anti paddles.
Basically, small blocks that you hold in your hand, like a regular paddle, except these ensure that you get no water at all on your palms.
For me, this makes swimming 100 times more suckful.
I lasted about 65 minutes in the pool, a bit shot of what I expected, but all in all ,not too bad.
Score for swim/strech - 5/10

I had originally planned on driving home and going straight out for a run.
After the swim, I put that theory on hold though.
Rescheduled to this afternoon.
A hot day, so left it fairly late - started at 4:30.
Still very warm.
I stopped at my regular drink taps, pretty much every 2 kms or so.
Drank more than usual, but was still feeling the pinch.
Had 2 Gel Blasts, which I haven't had on a training run for a while.
Still, it ended up the slowest pace run I've done in a while.
Was struggling at the end, that's for sure.
I weighed myself post run - about 2.7 kg less than I weighed after breakfast this morning.
Yep, I've been drinking almost non stop since then.

Distance - 17.7 km
Time - 1:41.25
Pace - 5:43/km
Splits
20:40
21:20
15:37
22:03
21:45
So, you can see, a bit of a splat coming home.
Score for the run - 6/10 - was hard work, but relatively happy with the effort.

Riding and Running

2011-02-03T20:43:00.000+10:00

I practically launchedmyself out of bed this morning, jangling with anticipation.
Or, maybe, just rolled off the bed and shuffled for the bathroom.
Either way, I actually got up and hit the road by 4:30 am.
This is something to be proud of.
Riding my road bike, I decided to do a bit longer loop than I did on the weekend.
Out through Wynnum, along to Wellington Point and over to Cleveland before heading home.
I did the first 20 km all in the small chain ring.
Trying to keep my cadence up.
From there, I didn't really think about it too much, just rode how I felt.
Probably got stuck grinding a few times I shouldn't have.
A bit of a mix between drizzle, wet roads and morning sun.
Got very wet from the rain, then steamed some sweat out later.
Such a joyous way to start the day.
Stats

Distance 59.9 km
Time 2:08.30 - Avg 28 kph
Score - 6/10
I'm pretty happy with that.

After I got home from work, I planned on my 9 km loop.
I headed out the door.
It stinks around our place at the moment.
Smells like 1000 cattle trucks.
Made the start of the run tough.
Down the road a bit and I'm struggling early.
Feels like my nipple is being rubbed off.
Sweating buckets once more.
Legs not exactly feeling fresh either.
In the end, I turned around early, at the top of Apollo Road instead of the bottom and took it easy on the way back.
Stats
Distance 7.3 km
Time 38:47 - splits 19:27/19:20
Score 5/10 it didn't feel good, but it was better than nothing.

I had planned a hard ride for tomorrow, but I'll skip that now.
No sense killing my legs totally.

Mentally deficient

2011-02-02T20:51:00.000+10:00

I went to another swim session tonight.
I felt much the same as the other 2 swim sessions this week.
I mean, I get through part of the session OK, then something relatively minor will occur.
I might miss a time or I get blocked on a set or any number of minor aches spring up.
Shortly after, I usually mentally disintegrate.
Looking at it after the fact, I can say I shouldn't let that worry me.
At the time though, it annoys me no end.
Basically, I can't get over it and get distracted enough that I just get out of the pool.

This sort of thing might crop up once in every 20 runs or rides.
In the pool, it's almost an every session kind of thing.
Is it just because I'm least comfortable in the pool?
Whatever it is, I need to find a way to cope with it.
I'm going to need many more pool sessions over the next few months.
Twice as many if I keep getting out early because I've chucked a wobbly.

Tuesday swim of blah-ness

2011-02-01T19:46:00.000+10:00

A repeat of yesterday really,except fewer people at the pool and different drills.
I also rode my road bike instead of the TT bike.
Apart from that, the swimming sucked.
Just couldn't get into it, mentally.
Ploughed through 65 minutes then jumped out.
Hoping that tomorrow night's swimwill be better.
Score for the morning 4/10.

Monday morning swim

2011-01-31T20:45:00.000+10:00

I got up this morning for the first of my planned swim sessions for the week.
Rode to the pool and back on my TT bike.
Just trying to get some kms in using that bike and get used to being in the TT positions.
Relatively OK.
There were a few people in for the session.

My goggles kept fogging up.
I tried to fix them, but the problem stuck with me all session.
Grrrr!
Our lane was a bit disjointed.
12 x 50 free repeats stopped 100m short initially.
4 x 100 IM repeats had people all over the place.
Nothing stuffs up a lane 8 swimmer more than attempting other strokes.
Next lot had 50/100/50/100/200/100/200/100.
The bloke leading out got stuffed up somewhere, so the first 200 was very slow and pretty much 2 x 100.
I got out after 65 min, feeling a bit dudded by the session.
I didn't feel like it was worth getting up early for.
Very frustrating,but the first time I've felt like that with this squad.
Rode home again, not too bad.
Had a couple of moments where I had to sit up and brake as people tried to drive across my front wheel.
Unfortunately, that's not unusual.

Bike total - 19 km in 43 min
Swim total - 2.1 km in 65 min.
Score - combined 5/10 - did most of what I planned on.
Hopefully, tomorrow will be better though.

The week that was

2011-01-30T21:01:00.000+10:00

I managed to get out for my long run this afternoon.
I'm back in a build phase with my running, so long run is a relative term.
I had a sleep in this morning, after a dinner out last night.
Not much of an excuse I know, but there you have it.
I ventured out at 3:30 ish for 90 mins.
I did a variation on a loop that I figured would be about right.
Felt OK, but could have been easier.
Made it home without any dramas, so that's good.
Stats
Distance 16.4 km
Time 1:27.16 (Avg 5:19 km)
Score 5/10 - it felt harder than it should have.

At the end of the week, I managed to hit all 4 of my run sessions for a grand total of 40 km in 3:29.
The bad news for the week was I missed a ride and 2 swims, so was down 3 hours on what I had planned.
I need to address that going forward.
I've planned extra swimming and riding for next week.
On the plus side, I got through just under 9 hours of training this week, even when I was slack.
I'll work on hitting the sessions better.

As of next week, approx 23 weeks left to Roth!

Slack Tyno strikes again

2011-01-29T11:41:00.000+10:00

I did my planned run session on Thursday.
I had hoped to make up for the missed swim session as well, but that didn't eventuate.
Kinda crazy that I skip the sessions I probably need the most.
Still, Thursday run was the same as Tuesday, except I ran all the way home to make it 9 km instead of 8.8.
Time was only 4 s longer than Tuesday, so slightly quicker average.
I didn't feel too crash hot, but still managed to move along OK once I got going.
My quads were a bit tight from the riding on Wednesday.
Stats
Distance 9 km
Time 47:29 - avg 5:16/km
Splits 23:42/23:47
Score - 6/10
Reasonably happy with the end result.

Friday, I had planned a swim and a ride.
I didn't do either of them.
Slack Tyno!

This morning I got up early and went for a ride on my TT bike.
I've just had it set up as a dedicated TT bike, instead of a road bike with clip ons.
First time out, it took some getting used to, changing gears especially, but I felt much more at ease with it by the end of the ride.
Still not 100 % by a long shot, but better.
I went out to Wynnum, fought the wind along the Esplanade for a while, then out towards Wellington Pt, but turned around at the big roundabout and headed back towards Manly, then home.
I actually increased my average speed over the last 30 minutes of the ride, so that was good.
My saddle really doesn't suit the full TT position though.
Not very comfortable.

Stats
Distance 38.8 km
Time - 1:20.42 - avg 28.8 kph
Avg cadence 83 - max 133
Score 6/10

I got home, got changed and jumped in the car and drove to Sherwood for the run.
All uparound 45-50 minute break from stopping riding to starting running.
Legs felt very heavy to start out.
I told myself I wouldn't be breaking any records today.
Huffed and puffed a bit going up the hill, but settled into a decent stride after that.
Pushed fairly hard coming back the last km too.
Stats
Distance 5.8 km
Time 26:45 - avg 4:36/km
Splits - 4:22, 4:26, 4:37, 4:41, 4:38, 4:01
Score 6/10
As I was running, I thought back to an article AP recently published.
The line "It’s impossible to get a PB every time that you train or compete" seemed especially relevant to me today.

Back on the bike - sort of

2011-01-26T20:41:00.000+10:00

I ventured out for a run yesterday morning.
ended up doing 8.8 km.
It would be 9 if I run all the way home, but I have my regular finishing spot, so 8.8 it is.
I ran in the morning, around 6 and it was already very warm.
I was sweating a fair bit, but still managed a reasonable time.
Distance - 8.8 km
Time - 47:25 ( avg - 5:23 /km)
Score for the run - 5/10.
I weighed myself post run, but pre breakfast - just over 2 kg lighter than my official weigh in the day before.
Hydration obviously an issue there!.

Australia Day, I planned to get up and ride to a bunch ride with Fusion but I really didn't want to when my alarm went off.
As it turned out, I slept until 8.
So got on the bike and rode to Fusion,had a chat with people for a while, then rode home.
All up around an hour on the bike for 26 km.
Pretty much a commute.
I had also planned on doing 45minutes worth of laps at the local pool in the afternoon.
I stopped by the pool on the way back from Fusion.
It was chockers already - at 9:30 am.
I figured swimming laps later in the afternoon was a bad idea.

As it turns out, I decided to get on the bike again in the afternoon and head over to the Beer Mile.
I knew 3 people entered ( Blair, Speedy Reidy and Athletic Powerhouse) so figured I'd go and watch.
Rode over there, taking a few wrong turns and a couple of dead ends, which had me worried I'd be late.
Should have known better.
Had a bit of a yarn, stood around for a bit.
Watched a couple of preliminary races - kids races and Magnum Mile, but after an hour or so figured I'd head home again.
Didn't get to see any Beer mile racing, so almost a wasted trip.
Seeing some friends made it ok.
Rode a slightly more direct route back home, but seemed to be into the wind at every turn.
All up, just under 2 hours riding with a 1 hour break in the middle.
Average only low 20s, but on the bike at last.
Score for these 3 rides - 5/10 - better than doing nothing.

Skinfolds and a Swim

2011-01-24T21:09:00.001+10:00

Had another review with super dietitian Sally today.
Apart from the dodgy week 2 weeks ago, I've been pretty happy with how things have been going.
That 1 week really stuffed me up though.
We talked a bit about that week and some coping strategies for situations like that.
A bit more chat about goals etc and did my weigh in and skinfolds.
Results:

	12/7/10	2/8/10	4/09/10	4/10/10	8/11/10	13/12/10	24/1/11
Biceps	10.2	9.4	8.6	8.3	8.5	7.4	8
Triceps	26.2	22.2	20.8	17.4	18	18.2	16.8
Subscapular	26	25.2	21	18.8	19.2	18.8	17.2
Supraspinale	16	13	11.1	9.8	11.6	11.3	9.3
Abdominal	40	40	37.6	33	32	30	33.6
Thigh	14.2	13.2	10.5	10.5	10.8	9.8	9
Calf	7.8	6.5	6	8	9.1	7.2	7.8

Sum 7 (mm)	140.4	129.5	115.6	105.8	109.2	102.7	101.7

Weight (kg)	103.9	98.9	93.2	91.6	94.1	92.5	90

Body Fat %	16.27	15.21	13.83	12.83	13.17	12.60	12.43
Waist (np)	102.5	97.6	94.5	93.5	96	93	92
Waist (bb)	109	104.2	101.3	100.8	101	98.5	97.4

So, overall, I'm happy.
Sally explained that the Abdominal skin fold can be a bit misleading at times,especially when it started out as high as mine did.
Still,skinfolds are the lowest they've been.
Weight is the lowest it's been.
Waist measurements are the lowest they've been.
Not too much to be upset about there.
On target to make it to 85 kg by Mooloolaba Tri.

After the session with Sally, I headed to SBTC swim squad.
Felt OK in the pool tonight after the swim yesterday.
Was happy that it was a slower/longer set though.
I might not have coped with sprints.
Got out after 67 min and 2.5 km.
I spat the dummy after my first attempt at 100 IM.
Sometimes, I just don't have the right attitude to do something that I'm crap at.
Still, score 5/10 for the session.
Happy enough with that.

Ocean Swim

2011-01-23T20:47:00.000+10:00

Headed down the coast today for the Great Aussie Swim Series
I'm usually not the keenest swimmer out there, but I figured this would be a good indicator of where I am, swimming wise.
The web site, nice as it is, didn't have a secure entry page, so I decided to register on the day.
This was a shambles.
Lined up for ages, people got queue jumped in front of me by the organisers.
When I finally got to the table, they jumped a few more in front of me too.
Cranky Tyno.

Milled around before the start with a few mates.
The start area was a bit of a shambles too, but soon enough we were away.
Through the break, then southward.
The swell running from the South East as usual, so into that to start.
Finally hit the first pair of markers, then the very long run North.
I couldn't see the markers I was aiming at.
I ended up trying half a dozen times to get a bearing on them without much luck.
Deano, swimming within 10m of me most of this time, was also locationally challenged.
Eventually got to the northern end.
Around these two markers, then shooting back south for the gate to the beach.
Misjudged this as well, but eventually headed for the shore.
Couldn't catch a wave on the way in.
Not much good there.
In the end completed the 2.5 km course in 51:28 on my watch.
Score 5/10
I felt OK, even at the end.
Probably swallowed a bit too much sea water.
Was definitely not taking the shortest route.
I don't really want to swimany further than I need to, so navigation skills need work.

All in all a satisfying morning though.

Cruisy 10

2011-01-22T20:51:00.000+10:00

I went out with Kay for a cruisy 10km this evening.
I was fairly satisfied.
Took it easy, so no record times, but a decent run.
Just under an hour for just over 10km.
Score for the run 5/10

I haven't hit my sessions this week.
Tonight's run takes me to just under 4 hours for the week.
Plan was for 8 and that didn't include anything on the weekend.
I'll get to 5 hours tomorrow.
Going to do a 2km ocean swim.
I think it'll be around an hour for me at this point.
As with my previous update - I need to get on my bike soon.......

More little training sessions

2011-01-20T19:56:00.000+10:00

I'm still not getting everything I want done.
But, I'm doing something, so that is a bit of an improvement.
Hit SBTC swimming again last night.
Horrified to see the pool in short course format.
One of the reasons I changed to Wed evening was because it was the full length.
Oh well, hope it's a temporary thing.
Regular warm up, then we got chucked into mixed lanes for some sprint deals.
I ended up over in lane 3.
It's strange swimming so far from an edge.
Sprints killed me again.
I did manage a 41 s 50m effort first up though.
Short course record for me.
I blew out to 52s by the time I got out of the pool.
All up I lasted about 55 min.
Felt a little better than Monday - 5/10

I headed out for a run after work.
I'm still trying to keep the runs relatively short.
My leg hurts a bit, but nothing too bad.
Don't want toover do it though.
Felt OK tonight.
Distance7.3 km
Time 37:15
Splits 19:09
18:06
Score 6/10

Really should get on my bike one day soon........

A lunch time run and half a swim

2011-01-17T19:46:00.000+10:00

Worked from home today.
Since I slept in, again, I took the chance to go out for a lunch time run.
This may not have been a brilliant idea.
I did my 7.3 km, trying to take it easy, but suffered the whole way.
Baked myself too.
Sun burn on my shoulders.
Stretched for a bit after the run.
Had a cold shower, then sat in front of the fan,
I finally stopped sweating about half an hour later.
Distance 7.3 km
Time 38:49
Splits 19:33
19:16
Score 5/10.
I won't be in a hurry to do another lunch time run.

I backed up this evening with SBTC swim.
Warm up, OK.
First set 50s, descending.
Lost the time after about 4.
Ended up doing 2 extra I think.
Was contemplating getting out already.
Next up similar thign with 100s.
Lost the time early on here too.
Just kept swimming 5 s behind the bloke in front.
We got to an easy 100, I slumped through 50 and pulled the pin.
Distance 1.45 km, maybe?
Time - about 45 minutes
Score 3/10
Next swim has to be better, right?

A down week

2011-01-16T19:17:00.000+10:00

I had planned a good week of training this week, but it just didn't happen.
I wasn't feeling too good early in the week and missed a swimand a run.
For some reason, I had planned 3 rides, even though I didn't get more than 5 km down the road when I tried to ride on Sunday.
Sometimes, I'm just not that bright.
I didn't do any rides.
I managed 1 run on Thursday, should have gone swimming on Friday, but was slack.
Then started feeling dodgy again Saturday/Sunday.
So a grand total of 27 minutes for the week,

I did, however, manage to eat about a billion calories.
For some reason,if I'm feeling poorly, I can't keep away from sweets.
Lollies, chocolates, icecream, I had mulitple servings of each of them this week.
My food diary is a disgrace.
I just weighed myself at 93 kg.
I've planned 9 hours next week.
Possibly more, depends if I sign up for a tri or a swim next weekend.