The Kokoda Challenge 2010 has been done and conquered by the IntelliTrain Team (no. 124) in 21.32.13 (they were some of the toughest 96ks I have ever walked or ran). The Kokoda Challenge is a walking event (a lot of teams actually run) that commemorates the 1942 effort on the Kokoda Trail in PNG, where Aussie Militia held off the Japanese from taking Australia.
Our team consisted of (from the web site):
Anton Guinea: A professional speaker based in Gladstone but endlessly roaming the country, Anton has completed various triathlons, marathons and ultras (should have learned by now you would think!) Daniel Standen : A fitness trainer awaiting his professional triathlete ticket. In the interim Daniel will be kept busy piggy backing the rest of us across the finish line. Mark Hetherington: An aquatic centre manager by day (and night), Mark still finds time to train in Victoria's antarctic like conditions whilst somehow maintaining his ever cheerful disposition. Andrew Hetherington: A financial planning/broking trainer based in Brisbane (with nearly as many frequent flyer points as Anton), and clearly out of his league in this team.
The 96k event was huge, for our team of 4 (you had to start and finish with all four people in your team to register a full finish time). In the end, of the 321 teams that started the full event, we finished with 4 team members, we finished 55 overall (actually 44, of teams that finished with all members - which put us in the top 15% of finishers). Also, we were the 16th all men's team over the line (out of 97). We were really pleased with that, and to get there was, in the end, no mean fete - here is the story:
On Friday afternoon, the team and the support crew (who were just amazing) grouped at the Gold Coast and collected our gear, and collected our thoughts. After a dash to the shops for all things that you need to get through an ultra endurance event, we agreed that our goal would be a 20 hour finish time, and that is what we aimed for for the whole race. If we travelled at 6k per hour (16 hours of time on our feet), we still had up to four hours at checkpoints to regroup as required, and we would get home in 20 hours, without much trouble).
As Saturday morning came around, and the 7am start time approached, we did the regulatory toilet stops, the last minute preparations and we grouped behind the 20 hour finish time placard. We all listened, saluted and got caught up in the moment, as the Last Post was played, and after a 20 minute delay, at 7.20am, we were away and running. And, we felt great.
Team 124 was pumped and were running strong. We ran up some of the smaller inclines in those early stages, though most inclines were walked up, while the down hills were nearly sprints in some cases. How much fun were we having.
There were 12 checkpoints along the course of the run, though only at checkpoints 2, 5, 7, 10 and 12 could we meet our crew. At checkpoint 2 (12.8k), we were on fire - 1.34.59 hours had expired and we were doing 6k per hour. Then, at checkpoint 5 (36.4k), we were at 5.34.20, and travelling strong. Still on track for under 20 hours. It was during leading up to that checkpoint that the challenges started appearing. Mark
was blistering, Andrew was chafing and I was cramping. No show stoppers, but all required attention. Dan was just a power of strength, his 26 year old legs just kept pushing. He ate the house down for the entire event (and it was terrible being behind him, as it was going through his system quickly - for the whole 96k).
One thing that did happen (at the 19.37k stage) was that we came across a 16 your old (Jason) who had collapsed, and had to be rescued by an ambulance. He had not eaten or drank enough - he was in a bad way. We were the first on the scene, and Mark took the lead to make sure Jason was treated properly before we moved on (a 20 minute delay - but worth it). Mark was also involved in a 'face plant', where an older (60 years plus) guy slid down a hill on his nose. Mark was on hand to help out there too.
Prior to checkpoint 7, we hit the half way point - we did the first 48k in 8.5 hours. All little problems had been treated, and we were looking forward to the 51.4k checkpoint and a rest (we got there in 9.09). Our outstanding crew, as they did the entire event, looked after us admirably, and we were fed noodles and sandwiches and anything else we needed - we enjoyed the rest that much that we were at checkpoint 7 for nearly 50 minutes (probably too long). Off we went again, and little did we know that the Gold Coast was about to get nasty, and we were about to run into about 30k of solid hills, both ascents and descents. It was a tough stage of the event.
We ran strongly into checkpoint 10 (at 68.2k) and 13.25 hours had expired. We could still register a 20 hour finish time, if we pushed, and between that and beating some of the other teams that were ahead of us, we ran and walked on, depending on the terrain. We really pushed hard for the next 13k (there were some suburban roads running out of checkpoint 10, and we used those to run hard and fast). We were still pushing hard when we pulled into checkpoint 12 in 15.58 hours. We had covered 80.6k, and we had over 4 hours to cover the last 15k. How easy was this going to be.
Then, it started to go bad for team 124. At checkpoint 12, for some reason, we thought a feed of McDonalds sounded like a good idea, and we all tucked into a Big Mac and a hot chocolate - now, I never eat that sort of food anyway, and it was a food decision that I now regret. That stuff just sat in my stomach, trying to digest - what the hell do they put in it - and as we came up over potentially the toughest climb of the race, at 86k, Andrew had vomited it all up and I would have loved to do the same). With 10k to go, we had 2 hours and 10 minutes in which to travel if we were to reach our goal time. We were in trouble though, with my illness and Andrew's cramps (that really hit him hard at that 86k point) looked like being potential show stoppers.
As we tried to move on, Mark and Dan supported Andrew's weight until we could get him some trekking sticks on which to put his weight. That helped, but in short, his legs were spent. Mentally strong, physically done in. For all of us to finish this event together was now our goal. We all had to get home, and the finish time of 20 hours was soon forgotten. We were shattered to see all teams that we have been passing now going past us. This was now a battle of wills, and we were going to cover that last 10k, even if we had to carry someone over the line.
We walked across the finish line in 21.32.31. We were ecstatic. What a day and what a performance.
To Mark - what a leader - he was a tower of strength the entire way, he must have been tired, but he was focused on helping the rest of us. Mark was born to lead, and without him, we may have struggled more than we did.
To Andrew - My god - how did he did it. He trekked (or stumbled really, over 10k on two tree branches after being helped up a hill at the 86k stage). Very inspirational. I hope his body has pulled up alright.
To Dan - the youthful legs of a triathlete - Dan was still running strong at the very end of the event. To see how fit someone can be was also truly inspiring, and his upbeat attitude and (even when he was laughing at me as I lay comatose trying to digest horrible junk food) positive attitude was just great.
To our crew - Ian and Noel (and Simone and Eva (the baby girl who gooed and garred over he weekend to cheer us up), you guys were amazing. Thanks for your support, and thanks for the effort and commitment. We could not have done it without you. Ian, I reckon an event like that might be something that you could attack one day and Joel (Noel), mate, we may have put you off running ever again, but thank you for your effort and support. Nicole (Simone), thanks for the lift to the train station. I got home to share the story with the family last night.
Overall, what a great event, what a great team, what a great crew, and what a great finish time (although slower than we wanted). It was all in the aid of charity, heaps of money was raised and the diggers were remembered. We were living the dream. A good day all round. What is next, I wonder ...
PS, by the way, I thought I would just give you my perspective of the race - although it was a team race, it was a personal challenge. I suffered from chafing, more than I have ever done before. I ran and walked at least 40k with either a glove or my beanie (as it was softer) down my pants, to protect the softer sections of my groin. Groin chafing can quickly end your endurance event, and I (and Andrew) were suffering badly. My under arms and my back (from my pack) also chafed badly. It was painful. My feet held up well, which was great. The recovery from the Maccas really was tough - that cannot be understated - I suffered badly, and could not go on for about 20 minutes (at the 86k point). Before that, at 78k, as we came up over the top of a hill, and were heading down into checkpoint 12, I was also gone. I really now understand the hit the wall theory. I have not hit it like that before. I said to Andrew that I was not sure that I could make it to the end. I was shattered. The turning point was that Marc McLaren, a mate of mine and fellow North Face 100 runner was texting me at that stage. He said he was following us on Google Earth, so that gave me energy - it proved that it is always mind over mater - thinking about something else helped me get over it. At checkpoint 12, we really all were shagged. I had the feeling that I was nearly the worst, but I was probably quickest to get going again, surprisingly, which was good.
What really got me at one point was that, I looked down, and I had broken a shoe lace. And, my shoe laces are elastic. I managed a quick repair, but would you believe, with no spares, it could have been a major issue - isn't it amazing how the smallest things can cause the biggest issues.
Finally, I struggled with cramping for 80k of the event. It was amazing how early they came on. I could not shake them. I was lucky, though, as it was only the tops of my legs. They can be managed, but I was in a world of hurt at times. It did not hold the boys up for more than a few minutes, but it could have been a lot worse. Especially going from uphill to downhill was the worst. My legs would just lock up, and the pain would start, and not subside until I could completely straighten out. Absolute agony - that would have happened about 10 times. The message is to work out how to prevent them coming on - that I am not sure about, as yet.
Anyway, keep running, and keep living the dream.
Showing posts with label Running. Show all posts
Showing posts with label Running. Show all posts
Sunday, July 18, 2010
Saturday, July 10, 2010
Kokoda Challenge - One week away
Well, it is too late to pull out now. I am actually looking forward to the event, it will be good fun, but fairly tough, I am guessing.
The team element will make it unique, with a four man team having to come into and out of all check points together. All four must start and all four must finish. Very unique as far as endurance events go, as they are usually single person events.
Our team consists of me, consultant and average runner, Andrew, Financial Planner and good runner, but with bad knees, Mark, Andrew's brother, very good runner, but missed a few weeks of training and Dan, on the verge of professional triathlete. We will make an interesting bunch.
My goal the whole time, and over the last two months, when the focus has been to run 100k every week, week in, week out, is to not let the team down. I will not make them wait for me, if it comes to that. I will pull out, before letting the team down, though I am confident that I have done more than enough to help the team get over the line.
See, we are aiming for a finish time of 20 hours, and that will be achievable if we run a fair portion of the race, which should not be a huge drama, I wouldn't think. From what I can gather, the terrain is not nearly as gruelling at the North Face 100, so that should give us some respite.
Anyway, gear is packed already, body is a bit shabby - sore left knee and sore right achilles (3 physio trips last week with the latter). Will let you know all about it in a weeks time.
Till then, keep running, or go to www.antonguinea.com.au for more ideas on how to stay motivated.
The team element will make it unique, with a four man team having to come into and out of all check points together. All four must start and all four must finish. Very unique as far as endurance events go, as they are usually single person events.
Our team consists of me, consultant and average runner, Andrew, Financial Planner and good runner, but with bad knees, Mark, Andrew's brother, very good runner, but missed a few weeks of training and Dan, on the verge of professional triathlete. We will make an interesting bunch.
My goal the whole time, and over the last two months, when the focus has been to run 100k every week, week in, week out, is to not let the team down. I will not make them wait for me, if it comes to that. I will pull out, before letting the team down, though I am confident that I have done more than enough to help the team get over the line.
See, we are aiming for a finish time of 20 hours, and that will be achievable if we run a fair portion of the race, which should not be a huge drama, I wouldn't think. From what I can gather, the terrain is not nearly as gruelling at the North Face 100, so that should give us some respite.
Anyway, gear is packed already, body is a bit shabby - sore left knee and sore right achilles (3 physio trips last week with the latter). Will let you know all about it in a weeks time.
Till then, keep running, or go to www.antonguinea.com.au for more ideas on how to stay motivated.
Friday, July 2, 2010
Kokoda Challenge - two weeks away
Well, here we are, only two weeks out from another ultra marathon event. Bring it on, I am really feeling quite ready for this one ... unlike the North Face 100.
For the last 6 weeks, I have run no less than 100k per week, and it has been huge. It really is a big ask to pull that off for so long - and the body is feeling it - I am suffering with some overuse issues like tendinitis in my right Achilles tendon.
The knees are holding up well, though, which is great (lucky probably). Really, though, most of my running has been on treadmills (which is good or bad - depending on your preference - it is winter, and cold outside - yes, I am soft, and my work is still taking me to the Kimberleys, where there are snakes - big ones out after dark. Mind you, apparently, they are asleep at this time of the year - but who is taking chances - yes, soft again - do I look like Bear Grylls).
As I am working away for the next two weeks, I have to take all the stuff that I need for the Kokoda Challenge. It is going to be tough, with at lest 7 river crossings - sound interesting.
It really is going to be a special event, as it commemorates the sacrifice of the diggers on the Kokoda trail in 1942. If it was not for that battle, Australia, or the top half of it at the very least, would now be owned by Japan. Very scary thought.
After the Kokoda Challenge, I am down for an 18 hour run. Not sure if I will do that yet, or not, stay tuned.
For the last 6 weeks, I have run no less than 100k per week, and it has been huge. It really is a big ask to pull that off for so long - and the body is feeling it - I am suffering with some overuse issues like tendinitis in my right Achilles tendon.
The knees are holding up well, though, which is great (lucky probably). Really, though, most of my running has been on treadmills (which is good or bad - depending on your preference - it is winter, and cold outside - yes, I am soft, and my work is still taking me to the Kimberleys, where there are snakes - big ones out after dark. Mind you, apparently, they are asleep at this time of the year - but who is taking chances - yes, soft again - do I look like Bear Grylls).
As I am working away for the next two weeks, I have to take all the stuff that I need for the Kokoda Challenge. It is going to be tough, with at lest 7 river crossings - sound interesting.
It really is going to be a special event, as it commemorates the sacrifice of the diggers on the Kokoda trail in 1942. If it was not for that battle, Australia, or the top half of it at the very least, would now be owned by Japan. Very scary thought.
After the Kokoda Challenge, I am down for an 18 hour run. Not sure if I will do that yet, or not, stay tuned.
Saturday, June 12, 2010
Half Marathon Event
Well, with a stroke of luck, the Rocky Road Runners club held a half marathon last weekend, and the family and I were able to make the trip up there the night before and compete in the event. Julie did the 10k (the second of her life) and the boys did the 5l (go lads). I did the half marathon, and did a time of 1.34.56 (on my Garmin). I think the course was a few hundred metres short, but hey, it was a great run, the time was way better than I expected, and the time was an average of 4.5 minute ks over the whole distance.
Looking back through the Garmin results, the first k was one of the slowest (about 4.47, then they got progressively quicker, down to 4.20 for most of the rest of the run. At the 16k mark, I struggled, and 17, 18 and 19ks were back up around the 4.50. The last k was 4.23, so finished strong. The half marathon started and hour earlier than Julie and the boys run. I knew the boys would do about 35 minutes for 5k, so I was trying to beat them home, and I just made it before Toby crossed the finishing line. Zac has some stomach issues, so was a little slower on the day.
For me, the half marathon was not really an event, but it was just part of my 100ks for that week. No real taper or change, just another run on a Sunday morning, with a bike ride with the cycling club on the Saturday morning. During the week, up to the Friday, I had run 78.9ks, with Thursday and Friday both being double sessions.
I pulled up a bit shabby, though.
I had Monday off running, then was back into it on Tuesday morning, with 15k in about 4.40 minute ks. I really should not have backed up like that, and I will learn for next time, as I was very sore on Tuesday after that run. From a sore Achilles Tendon, to more hamstring tightness, even the knees were a bit dusty. Walking was a struggle.
There is a lesson in that. But, since then, this week has been OK. By tomorrow night, I will have done another 100k this week, on sore legs (building endurance). It is funny, but my legs seemed to be getting used to the torturous schedule. If you include the North Face 100 as a 100k week (mid May), this will be the fifth week in a row that I have run 100k. Big job. I am aiming for 11, as that will take me through the Kokoda Challenge, then through the Relay for Life, which are 96k and over 100k respectively.
Then it will be triathlon training for the half and full ironmans. Bring that on.
What I am finding at the moment, is that:
* you can run through injuries
* maybe you shouldn't
* the secret is to run slowly, when you are tired, sore, stiff or injured
* just use the runs as low intensity cardio sessions while you recover to a state of being able to run fast again (that takes up to a week - depending on how much time you take off running to recover after a fast run)
Maybe this is the wrong attitude, but at the moment, it is about putting ks in the legs.
This week, each day it is 8.5ks morning and night.
Next week will be more of the same, up to the 100k mark.
Keep running.
Looking back through the Garmin results, the first k was one of the slowest (about 4.47, then they got progressively quicker, down to 4.20 for most of the rest of the run. At the 16k mark, I struggled, and 17, 18 and 19ks were back up around the 4.50. The last k was 4.23, so finished strong. The half marathon started and hour earlier than Julie and the boys run. I knew the boys would do about 35 minutes for 5k, so I was trying to beat them home, and I just made it before Toby crossed the finishing line. Zac has some stomach issues, so was a little slower on the day.
For me, the half marathon was not really an event, but it was just part of my 100ks for that week. No real taper or change, just another run on a Sunday morning, with a bike ride with the cycling club on the Saturday morning. During the week, up to the Friday, I had run 78.9ks, with Thursday and Friday both being double sessions.
I pulled up a bit shabby, though.
I had Monday off running, then was back into it on Tuesday morning, with 15k in about 4.40 minute ks. I really should not have backed up like that, and I will learn for next time, as I was very sore on Tuesday after that run. From a sore Achilles Tendon, to more hamstring tightness, even the knees were a bit dusty. Walking was a struggle.
There is a lesson in that. But, since then, this week has been OK. By tomorrow night, I will have done another 100k this week, on sore legs (building endurance). It is funny, but my legs seemed to be getting used to the torturous schedule. If you include the North Face 100 as a 100k week (mid May), this will be the fifth week in a row that I have run 100k. Big job. I am aiming for 11, as that will take me through the Kokoda Challenge, then through the Relay for Life, which are 96k and over 100k respectively.
Then it will be triathlon training for the half and full ironmans. Bring that on.
What I am finding at the moment, is that:
* you can run through injuries
* maybe you shouldn't
* the secret is to run slowly, when you are tired, sore, stiff or injured
* just use the runs as low intensity cardio sessions while you recover to a state of being able to run fast again (that takes up to a week - depending on how much time you take off running to recover after a fast run)
Maybe this is the wrong attitude, but at the moment, it is about putting ks in the legs.
This week, each day it is 8.5ks morning and night.
Next week will be more of the same, up to the 100k mark.
Keep running.
Sunday, June 6, 2010
6 weeks till the next hit out
Well, with only six weeks left until the Kokoda Challenge at the Gold Coast, life is rocking. I have done two weeks in a row of 100 kilometres. They were big weeks, and yesterday, to get the ks done, it was a 30k run before the sun came up, then a 10k run at Ecofest in Gladstone.
Yesterday was a momentus day - it was my wife's first 10k run. She is training for the Noosa Triathlon and she is living the dream. She is going really well, and I am very proud of her. She did about 70 minutes, but that was great, she stopped a few times for short walks, but generally, she got it done, and worked really hard. Very inspiring. I ran with her, and we came home second last, but that was ok. Good fun. It was gret running with her. She did not say a word for 10k, was just breathing hard, so I did all the talking. She said it was like her own personal trainer there the whole time. She is on fire, and going really well.
Anyway, six weeks out, life is good. Really looking forward to the next challenge. Bring it on. I am really confident, after yesterday, that we could run most of it, even though it will be 96ks. After the 30 in the morning, and an hour spell, then to run 10 with Julie, and felt great. And, feel great today.
What am I learning - long ks really do create endurance. THey also seem to create the ability to run fast, which is nice, too. But, on the long runs, I take a back pack, I have heavy shoes, and make sure that it is all hard work. Nothing easy. Others I think would say my times are slow - 30k in 3 hours - it is slow, but carrying an extra nearly 10kgs makes a big difference. I use rice in my backpack to weigh it down.
For the next few weeks, it will still be 100k per week, I think. We are going to Rockhampton this weekend, for a half marathon, and another 10k for Julie. Pumped.
Until next time, keep running.
Yesterday was a momentus day - it was my wife's first 10k run. She is training for the Noosa Triathlon and she is living the dream. She is going really well, and I am very proud of her. She did about 70 minutes, but that was great, she stopped a few times for short walks, but generally, she got it done, and worked really hard. Very inspiring. I ran with her, and we came home second last, but that was ok. Good fun. It was gret running with her. She did not say a word for 10k, was just breathing hard, so I did all the talking. She said it was like her own personal trainer there the whole time. She is on fire, and going really well.
Anyway, six weeks out, life is good. Really looking forward to the next challenge. Bring it on. I am really confident, after yesterday, that we could run most of it, even though it will be 96ks. After the 30 in the morning, and an hour spell, then to run 10 with Julie, and felt great. And, feel great today.
What am I learning - long ks really do create endurance. THey also seem to create the ability to run fast, which is nice, too. But, on the long runs, I take a back pack, I have heavy shoes, and make sure that it is all hard work. Nothing easy. Others I think would say my times are slow - 30k in 3 hours - it is slow, but carrying an extra nearly 10kgs makes a big difference. I use rice in my backpack to weigh it down.
For the next few weeks, it will still be 100k per week, I think. We are going to Rockhampton this weekend, for a half marathon, and another 10k for Julie. Pumped.
Until next time, keep running.
Tuesday, May 11, 2010
FOUR DAYS OUT - INJURY
Would you believe it - four days out from a 100k run, and an injury flairs up.
I have got a sore foot - and to this point, it is self diagnosed as Morton's Neuroma. Not sure if that is the real problem, my Physio (the South Korean Acupuncturist) thinks it might be a stress fracture, but it definitely feels like I am running on marbles.
This blog is a reminder to everyone to keep yourself rested, and get your injuries looked at. I haven't in this case, as it was at Easter time, playing touch footy on a beach that I first hurt my foot. I thought nothing of it, and all these weeks later, it has not cleared up. In four days, I will be on it for 24 hours, and in a world of hurt, I am guessing. Anyway, no whinging, just doing, so after the run, I will get it looked at.
If you want more information about this condition, go to: http://www.thestretchinghandbook.com/archives/mortons-neuroma.php
See you on the other side.
Oh, by the way, 10k this morning, 8k tomorrow morning, and that is it. Thursday and Friday will be rest days, to recover, and prepare.
Living the dream.
I have got a sore foot - and to this point, it is self diagnosed as Morton's Neuroma. Not sure if that is the real problem, my Physio (the South Korean Acupuncturist) thinks it might be a stress fracture, but it definitely feels like I am running on marbles.
This blog is a reminder to everyone to keep yourself rested, and get your injuries looked at. I haven't in this case, as it was at Easter time, playing touch footy on a beach that I first hurt my foot. I thought nothing of it, and all these weeks later, it has not cleared up. In four days, I will be on it for 24 hours, and in a world of hurt, I am guessing. Anyway, no whinging, just doing, so after the run, I will get it looked at.
If you want more information about this condition, go to: http://www.thestretchinghandbook.com/archives/mortons-neuroma.php
See you on the other side.
Oh, by the way, 10k this morning, 8k tomorrow morning, and that is it. Thursday and Friday will be rest days, to recover, and prepare.
Living the dream.
Monday, May 10, 2010
1 WEEK OUT
Well,
Here we are - one week out from my first 100k run (and walk, I am guessing).
The time is nigh. My nutrition is sorted - I have got liquid food in the right amounts, electrolytes in tablet and liquid form and some solid food, in case it is required.
Looking good.
Marc is pumped, he is in great form and looking forward to the event. He is still saying that we are going to run together. The challenge will be that I am aiming for 20 hours, he is aiming for 18 hours. There is a small disconnect there, and I don't want to hold him up. He is solid, though - I am guessing he is going to try and drag me along for the whole way. I think he has got some work ahead of him, trying to do that, as I am in good shape, but will still struggle to get home in anything less than 20 hours.
My last long run was on Sunday - 35k, and it went ok. It was a real trial run, with all the gear in the back pack that I will be carrying during the event. Now, that made the back pack around 10 kg. That is a heap of extra weight to add whilst running. It made a huge difference, and the legs (and feet) felt the strain. It was a four hour run, in the end, but that was with stops to make sure all was right, to attend to blisters etc (about 6 short stops). Then, it was a walk for about the last 500 metres. Overall, cardio was fine, which was amazing after 4 hours, though I really was fatigued in the legs.
I did get some help from my outstanding physio in Perth, Insun, the little South Korean Acupuncturist. She rocks - and she loves driving those little (though they feel huge at the time) needles into the muscles. She has really changed my running life - helping me to run pain free in the reconstructed knee and hamstrings. I have got a lot to be thankful to Insun for, and every chance I get, it is off to see her. Her stretches are outstanding, and those stretchy bands are the bomb. Go Insun.
Anyway, the trip is planned, nutrition is sorted and life is good. We have got a great support crew, who are all pumped up and ready for action. That will be half the fun. I am going to take a video camera around the course, to capture some of the action. I might see if I can load it up here, in coming weeks.
Anyway, after one more 10k run and one more 8k run, it is off to the Blue Mountains to drag my sorry arse around for 2 hours - and to see if the last 5 weeks (not long) training has both been worth it, and if it has been enough. Time will tell.
Pre race meal, on the evening before the big event will be potatoes, sweet potatoes and pumpkin (high carbs - works well).
See you on the other side.
Anton
Here we are - one week out from my first 100k run (and walk, I am guessing).
The time is nigh. My nutrition is sorted - I have got liquid food in the right amounts, electrolytes in tablet and liquid form and some solid food, in case it is required.
Looking good.
Marc is pumped, he is in great form and looking forward to the event. He is still saying that we are going to run together. The challenge will be that I am aiming for 20 hours, he is aiming for 18 hours. There is a small disconnect there, and I don't want to hold him up. He is solid, though - I am guessing he is going to try and drag me along for the whole way. I think he has got some work ahead of him, trying to do that, as I am in good shape, but will still struggle to get home in anything less than 20 hours.
My last long run was on Sunday - 35k, and it went ok. It was a real trial run, with all the gear in the back pack that I will be carrying during the event. Now, that made the back pack around 10 kg. That is a heap of extra weight to add whilst running. It made a huge difference, and the legs (and feet) felt the strain. It was a four hour run, in the end, but that was with stops to make sure all was right, to attend to blisters etc (about 6 short stops). Then, it was a walk for about the last 500 metres. Overall, cardio was fine, which was amazing after 4 hours, though I really was fatigued in the legs.
I did get some help from my outstanding physio in Perth, Insun, the little South Korean Acupuncturist. She rocks - and she loves driving those little (though they feel huge at the time) needles into the muscles. She has really changed my running life - helping me to run pain free in the reconstructed knee and hamstrings. I have got a lot to be thankful to Insun for, and every chance I get, it is off to see her. Her stretches are outstanding, and those stretchy bands are the bomb. Go Insun.
Anyway, the trip is planned, nutrition is sorted and life is good. We have got a great support crew, who are all pumped up and ready for action. That will be half the fun. I am going to take a video camera around the course, to capture some of the action. I might see if I can load it up here, in coming weeks.
Anyway, after one more 10k run and one more 8k run, it is off to the Blue Mountains to drag my sorry arse around for 2 hours - and to see if the last 5 weeks (not long) training has both been worth it, and if it has been enough. Time will tell.
Pre race meal, on the evening before the big event will be potatoes, sweet potatoes and pumpkin (high carbs - works well).
See you on the other side.
Anton
Saturday, May 1, 2010
Two weeks until the next one
Well, yesterday, it is only 14 days until we will be running 100 kms as part of the North Face 100 trail running event on May 15 and 16. So, the big question is, am I ready. I think the answer to this question is very philosophical. Are you ever ready to run 100 kms (and walk some, of course)?
I think the answer lies in - well, what are you trying to achieve? See, there is no way, that I would be ready to win the race - 5 weeks training probably is not enough time for that. The next goal that the organisers set is a 14 hour mark. So, if you win, you get a gold belt buckle, if you finish within 14 hours, you get a silver belt buckle. Then, the clincher, if you finish within 20 hours, you get a bronze belt buckle. Apparently, they are a sought after item, these things.
So, the question really is not whether you can finish or not, but what time you can finish in. It might take you 28 hours (the cut off time) - but you have still finished.
To be even more specific, my question is - am I ready to finish this thing in 20 hours and get a bronze belt buckle. I think yes. Actually, it is a big yes. I am quite confident that the work I have done will get me over the line. Also, Marc is going to run all the way with me, to make sure I don't die trying. That will be very handy, for sure.
This week, working at a remote mine site, restricts the training time. Last week involved a 35km run on Sunday, in 3.38 (not too bad), then 5 x 10 km runs from Wednesday to Sunday at average pace. I had one ride with Julie (wife) which was fun, but then, two mornings on the exercise bike was very uncomfortable, and tightened up my legs. I regret then, now, but hey, you can't look back.
Next week will be some 15 km runs, and 10 km runs, through to Sunday, where I will do 40 kms and test my nutrition plan for the North Face 100, to make sure it will work.
Overall, how is my body travelling:
1. Mentally, yep, all good, very positive, and ready for the challenge
2. Physically, average, not as good. Hammies are tight, but that can be fixed with stretching. Knee is playing up, under the knee cap - more stretching required. Slight blistering from my inserts last night. Nothing major. Overall, nothing physical to stop the run, that is for sure. NO EXCUSES.
By the way, Marc did a 110 km run overnight, as part of a Relay for Life event in Kiama, NSW. He is a machine (and 50 years old by the way). Go the boy. Very impressive.
So, what happens after the North Face 100 - well it is about 9 weeks then until a 96km walk, as part of the Kokoda Challenge on the Gold Coast. That will be a little bit of running, also, so the training will help there, too. Two weeks later, it is up for an 18 run as part of the Gladstone, QLD, Relay for Life. This year, I aim to run 100k as part of that race. Last year, I ran/walked 80 kms, so want to go 20 km better this year. Bring that on.
Then it is triathlon season, with a half ironman and ironman down for later in the year, with an Olympic Distance triathlon in between them. Pumped. Bring all that on. It is certainly panning out to be a big year of endurance.
Marc and I are actually looking at the Racing the Planet series over the next four year. Pumped about that too. That involved 5 x 50 km runs in 5 days at different places around the world. Very excited.
Anyway, until next time, keep running.
I think the answer lies in - well, what are you trying to achieve? See, there is no way, that I would be ready to win the race - 5 weeks training probably is not enough time for that. The next goal that the organisers set is a 14 hour mark. So, if you win, you get a gold belt buckle, if you finish within 14 hours, you get a silver belt buckle. Then, the clincher, if you finish within 20 hours, you get a bronze belt buckle. Apparently, they are a sought after item, these things.
So, the question really is not whether you can finish or not, but what time you can finish in. It might take you 28 hours (the cut off time) - but you have still finished.
To be even more specific, my question is - am I ready to finish this thing in 20 hours and get a bronze belt buckle. I think yes. Actually, it is a big yes. I am quite confident that the work I have done will get me over the line. Also, Marc is going to run all the way with me, to make sure I don't die trying. That will be very handy, for sure.
This week, working at a remote mine site, restricts the training time. Last week involved a 35km run on Sunday, in 3.38 (not too bad), then 5 x 10 km runs from Wednesday to Sunday at average pace. I had one ride with Julie (wife) which was fun, but then, two mornings on the exercise bike was very uncomfortable, and tightened up my legs. I regret then, now, but hey, you can't look back.
Next week will be some 15 km runs, and 10 km runs, through to Sunday, where I will do 40 kms and test my nutrition plan for the North Face 100, to make sure it will work.
Overall, how is my body travelling:
1. Mentally, yep, all good, very positive, and ready for the challenge
2. Physically, average, not as good. Hammies are tight, but that can be fixed with stretching. Knee is playing up, under the knee cap - more stretching required. Slight blistering from my inserts last night. Nothing major. Overall, nothing physical to stop the run, that is for sure. NO EXCUSES.
By the way, Marc did a 110 km run overnight, as part of a Relay for Life event in Kiama, NSW. He is a machine (and 50 years old by the way). Go the boy. Very impressive.
So, what happens after the North Face 100 - well it is about 9 weeks then until a 96km walk, as part of the Kokoda Challenge on the Gold Coast. That will be a little bit of running, also, so the training will help there, too. Two weeks later, it is up for an 18 run as part of the Gladstone, QLD, Relay for Life. This year, I aim to run 100k as part of that race. Last year, I ran/walked 80 kms, so want to go 20 km better this year. Bring that on.
Then it is triathlon season, with a half ironman and ironman down for later in the year, with an Olympic Distance triathlon in between them. Pumped. Bring all that on. It is certainly panning out to be a big year of endurance.
Marc and I are actually looking at the Racing the Planet series over the next four year. Pumped about that too. That involved 5 x 50 km runs in 5 days at different places around the world. Very excited.
Anyway, until next time, keep running.
Wednesday, April 21, 2010
Weight
Now, I have not blogged solely about how my weight loss journey has been travelling this year. I thought I might spend one blog doing that, to show you what is possible, with dedication and effort.
So, on January 22, I was over 91kg, on our return from the Christmas holiday to Vietnam and Bangkok.
My goal was to get down to 80kg before the Mooloolaba triathlon in March. I did not quite get there, but was about 82kg for that event. Not bad, but not great. So, what was the secret. Eat clean and do twice a day sessions. Very tough. My diet was plain at that stage. Fruit fr breakfast, white meat and salad for lunch and white meat and veges for dinner. I always play up a bit on Sundays, though, but that is fine.
So, what is the next goal. To get to 75kg prior to the 100k North Face 100 run. Well, last week, I weighed in at 79.2 on the scales at home. Not bad, heading in the right direction. What have I changed ... not much really. I have oats for breakky now, instead of fruit. I put fruit on the oats.
Now, the key is to count calories. More out than in, is the key. Do that, and you have to lose weight. That is happening, albeit slowly.
By the next major event, which will be a 96k run/walk in July, I want to be under 75kg, without question.
Now, all that is not as important, I don't think, as it is to know what your body fat is. Mine is currently 11.2%. Now, that is still very high (average for men's are between 13% and 19%- generally). I want to start living my life at about 6 or 7%. I think that is achievable. Especially with all the exercise.
Anyway, keep you diet clean, except on Sundays, when Pancakes are the standard brekky and eating out is the standard lunch. But, the secret is to have a healthy Sunday dinner, and have it very early. We don't eat after 6pm on Sunday night. That helps get the food digested by Monday morning.
Anton
So, on January 22, I was over 91kg, on our return from the Christmas holiday to Vietnam and Bangkok.
My goal was to get down to 80kg before the Mooloolaba triathlon in March. I did not quite get there, but was about 82kg for that event. Not bad, but not great. So, what was the secret. Eat clean and do twice a day sessions. Very tough. My diet was plain at that stage. Fruit fr breakfast, white meat and salad for lunch and white meat and veges for dinner. I always play up a bit on Sundays, though, but that is fine.
So, what is the next goal. To get to 75kg prior to the 100k North Face 100 run. Well, last week, I weighed in at 79.2 on the scales at home. Not bad, heading in the right direction. What have I changed ... not much really. I have oats for breakky now, instead of fruit. I put fruit on the oats.
Now, the key is to count calories. More out than in, is the key. Do that, and you have to lose weight. That is happening, albeit slowly.
By the next major event, which will be a 96k run/walk in July, I want to be under 75kg, without question.
Now, all that is not as important, I don't think, as it is to know what your body fat is. Mine is currently 11.2%. Now, that is still very high (average for men's are between 13% and 19%- generally). I want to start living my life at about 6 or 7%. I think that is achievable. Especially with all the exercise.
Anyway, keep you diet clean, except on Sundays, when Pancakes are the standard brekky and eating out is the standard lunch. But, the secret is to have a healthy Sunday dinner, and have it very early. We don't eat after 6pm on Sunday night. That helps get the food digested by Monday morning.
Anton
Back on track
You know, I look at the post from last week, and I am somewhat disappointed that I really felt like that. I really was feeling down about exercising. Things have changed, now. Following last Monday night, and that great chat with Marc, life, and running, has improved dramatically. So, since last Monday night, I have run:
15k; up good hills in 1.16 (Tuesday)
10k; up little hills in 52 (Wednesday)
15k; on treadmill in 1.28 (Thursday)
30k; up little hills in 2.57 (Sunday)
15k; on treadmill in 1.14.47 (Tuesday)
10k; on treadmill in 51 (Wednesday - today)
Not really fast, and backing up after 15k runs is tough. I am getting tired, and my hammies are holding up. The 30k on Sunday was great fun, and good to get home in 3 hours. Yee Hah.
So, am I ready to run 100k in 20 hours (worst case - 24 hours). I am not sure that you will ever be. I will just follow the strategy of:
1. Walk up the big hills
2. Run down the hills
3. Keep my heart rate under 150 BPM (this worked well on Sunday in the long run).
The thing is, I have really only had 5 weeks of training for this race. Yes, the triathlon training will come in handy, and I am hoping that base will get me through, along with the running training.
It is just a simple process at the moment. Running is the focus. 3 runs during the week, with at least on long run on the weekend. This seems really manageable. Mind you, I snuck in a swimming lesson last week, too, and got some ideas on my stroke. Thanks Adam - swim teacher - he rocks.
Actually, today was a momentous day. Last year on the fourth Wednesday prior to the 100k run (which I did not attempt) I woke up sick in WA with whooping cough. That sucked. Especially given that I had done many weeks of training. Get this, one year on, I looked at the paper today, four Wednesdays out again, and what was on the front page of the paper in South Australia - Whooping Cough outbreaks around the state. Can you believe it. I will not be getting sick this year, though. Yee Hah.
Anyway, until next week, keep running.
Anton
15k; up good hills in 1.16 (Tuesday)
10k; up little hills in 52 (Wednesday)
15k; on treadmill in 1.28 (Thursday)
30k; up little hills in 2.57 (Sunday)
15k; on treadmill in 1.14.47 (Tuesday)
10k; on treadmill in 51 (Wednesday - today)
Not really fast, and backing up after 15k runs is tough. I am getting tired, and my hammies are holding up. The 30k on Sunday was great fun, and good to get home in 3 hours. Yee Hah.
So, am I ready to run 100k in 20 hours (worst case - 24 hours). I am not sure that you will ever be. I will just follow the strategy of:
1. Walk up the big hills
2. Run down the hills
3. Keep my heart rate under 150 BPM (this worked well on Sunday in the long run).
The thing is, I have really only had 5 weeks of training for this race. Yes, the triathlon training will come in handy, and I am hoping that base will get me through, along with the running training.
It is just a simple process at the moment. Running is the focus. 3 runs during the week, with at least on long run on the weekend. This seems really manageable. Mind you, I snuck in a swimming lesson last week, too, and got some ideas on my stroke. Thanks Adam - swim teacher - he rocks.
Actually, today was a momentous day. Last year on the fourth Wednesday prior to the 100k run (which I did not attempt) I woke up sick in WA with whooping cough. That sucked. Especially given that I had done many weeks of training. Get this, one year on, I looked at the paper today, four Wednesdays out again, and what was on the front page of the paper in South Australia - Whooping Cough outbreaks around the state. Can you believe it. I will not be getting sick this year, though. Yee Hah.
Anyway, until next week, keep running.
Anton
Monday, April 5, 2010
Over Easter
Well, being Easter, and a four day break (in Australia at least), did you give yourself some rest from exercising, or did you ramp up your training. Easter for me was a little bit of both.
If you include Easter Thursday, the five days included a 10k run (at speed - 46.50 - with 3 stops, but running fast is the order of the day at the moment), a 23k mountain bike ride (700 calories) and a 7k run. It also included (for fun) beach swimming, touch footy on the beach, walking around Curtis Island and on the beach and fishing, amongst other things. It was a great break, and as we have done for the last 7 years, we spent Easter at my parent's holiday home on Curtis Island (about an hour by barge from Gladstone in Central Queensland). It was just great fun.
I think I might have put on a few kilos, as my diet was not great on Easter Sunday or Easter Monday, but I will run them off in the coming weeks, leading up to the North Face 100, the 100k run in May. Bring it on. I have set another weight loss goal of reaching 77 kilos between now and then. Given that the race is only 6 weeks away, and the few kilos from the weekend have probably put me back to 83 or 84 kilos (maybe not - forgot to measure myself this morning before leaving for another week away), I have probably got about one kilo per week to lose. That should be achievable, with some huge effort. Problem is that I have a runny nose at the moment, so am not feeling great. No excuses, though.
My training plan is to try and do up to 15k runs during the week, with one big run on the weekends. I think that will cut it. I hope so, anyway. I will start with a 30k run this weekend. I started on a training plan for this race many weeks ago, but abandoned it for the Mooloolaba triathlon training - which was more important to me at the time.
In relation to my diet over the weekend, yes, Sunday and Monday were very ordinary (after the Easter Bunny came - love the Easter Bunny, and the hard sugar eggs, as well as the chocolate eggs, of course). I figure that I do the work, and will run it all off in coming weeks. After a month of not drinking (see my other blog on 101 things to do in life), I had a few beers over the five days (13 all up) and one rum and coke. I was quite good, really, and I think I will stay off the drink for the next six weeks, leading up to the run. Not sure yet, but I think it would be smart.
Anyway, life is good. This week will be swimming and running (morning and night) for Wednesday and Thursday and running on Friday morning. I will be travelling on Friday night, home on Saturday, and a 30k run on Sunday morning. Looking forward to it, and getting fit for the big fun. It is a little scary really, but hey, you have to have a crack at these things, hey. I don't think I will ever do it again.
Until next week, keep training.
Anton
If you include Easter Thursday, the five days included a 10k run (at speed - 46.50 - with 3 stops, but running fast is the order of the day at the moment), a 23k mountain bike ride (700 calories) and a 7k run. It also included (for fun) beach swimming, touch footy on the beach, walking around Curtis Island and on the beach and fishing, amongst other things. It was a great break, and as we have done for the last 7 years, we spent Easter at my parent's holiday home on Curtis Island (about an hour by barge from Gladstone in Central Queensland). It was just great fun.
I think I might have put on a few kilos, as my diet was not great on Easter Sunday or Easter Monday, but I will run them off in the coming weeks, leading up to the North Face 100, the 100k run in May. Bring it on. I have set another weight loss goal of reaching 77 kilos between now and then. Given that the race is only 6 weeks away, and the few kilos from the weekend have probably put me back to 83 or 84 kilos (maybe not - forgot to measure myself this morning before leaving for another week away), I have probably got about one kilo per week to lose. That should be achievable, with some huge effort. Problem is that I have a runny nose at the moment, so am not feeling great. No excuses, though.
My training plan is to try and do up to 15k runs during the week, with one big run on the weekends. I think that will cut it. I hope so, anyway. I will start with a 30k run this weekend. I started on a training plan for this race many weeks ago, but abandoned it for the Mooloolaba triathlon training - which was more important to me at the time.
In relation to my diet over the weekend, yes, Sunday and Monday were very ordinary (after the Easter Bunny came - love the Easter Bunny, and the hard sugar eggs, as well as the chocolate eggs, of course). I figure that I do the work, and will run it all off in coming weeks. After a month of not drinking (see my other blog on 101 things to do in life), I had a few beers over the five days (13 all up) and one rum and coke. I was quite good, really, and I think I will stay off the drink for the next six weeks, leading up to the run. Not sure yet, but I think it would be smart.
Anyway, life is good. This week will be swimming and running (morning and night) for Wednesday and Thursday and running on Friday morning. I will be travelling on Friday night, home on Saturday, and a 30k run on Sunday morning. Looking forward to it, and getting fit for the big fun. It is a little scary really, but hey, you have to have a crack at these things, hey. I don't think I will ever do it again.
Until next week, keep training.
Anton
Tuesday, March 30, 2010
Mooloolaba Triathlon completed
Well, another Olympic distance Triathlon out of the way. Yee Hah. Living the dream.
After a month or two of pretty hard training, including two a day sessions for a while, which was tough, I finished in 2.39.31. I was really disappointed. It was tough going, and I was really aiming for around the 2.35 mark. See, at Mooloolaba last year, I went 2.41, then at Noosa, I went 2.39. So, I have not really improved since Noosa. Bummer. I have worked out the problem. Training style. I need to do intervals and be constantly working on going faster. My splits were about 34, 1.12 and 52 minutes, for the 1.5 swim, 40k ride and 10k run. I really thought I could go faster. I just struggled with the run. I went hard on the bike, so that might have been it, not sure.
Oh well, Noosa is coming up later in the year, so I am going to aim for 2.20, so that is a stretch target. I need to work hard between now and then, for sure, but it is possible. I am committed.
In relation to weight loss, I was aiming for 80kg prior to the triathlon. I would have got close, though I did not weigh in prior to the race. Two weeks before, I was 82.8, so I think I would have got there. I felt thin. I burnt about 2,200 calories during the race. They, I ate a significant amount after the race, from ice cream to pasties, to muffins and a whole lot more. Gee, it was all nice.
Anyway, it is not on to the next challenge. The 100k run. I am really nervous about it. I really don't want to do it, and I nearly pulled out today. There is only 7 weeks until then, so I don't have much time to prepare. Again, very nervous, but hey, it is out there, so it is on. Very challenging, mentally and physically. Anyway, I will keep you informed.
Until next time, keep training.
Anton
After a month or two of pretty hard training, including two a day sessions for a while, which was tough, I finished in 2.39.31. I was really disappointed. It was tough going, and I was really aiming for around the 2.35 mark. See, at Mooloolaba last year, I went 2.41, then at Noosa, I went 2.39. So, I have not really improved since Noosa. Bummer. I have worked out the problem. Training style. I need to do intervals and be constantly working on going faster. My splits were about 34, 1.12 and 52 minutes, for the 1.5 swim, 40k ride and 10k run. I really thought I could go faster. I just struggled with the run. I went hard on the bike, so that might have been it, not sure.
Oh well, Noosa is coming up later in the year, so I am going to aim for 2.20, so that is a stretch target. I need to work hard between now and then, for sure, but it is possible. I am committed.
In relation to weight loss, I was aiming for 80kg prior to the triathlon. I would have got close, though I did not weigh in prior to the race. Two weeks before, I was 82.8, so I think I would have got there. I felt thin. I burnt about 2,200 calories during the race. They, I ate a significant amount after the race, from ice cream to pasties, to muffins and a whole lot more. Gee, it was all nice.
Anyway, it is not on to the next challenge. The 100k run. I am really nervous about it. I really don't want to do it, and I nearly pulled out today. There is only 7 weeks until then, so I don't have much time to prepare. Again, very nervous, but hey, it is out there, so it is on. Very challenging, mentally and physically. Anyway, I will keep you informed.
Until next time, keep training.
Anton
Friday, March 19, 2010
Two a day sessions!!
Well, with the Mooloolaba triathlon only 7 (ish) days away now, and very little training time left, and the fact that I have set my goal time for the triathlon at 2 hours and 35 minutes, it is time for some last chance or last ditch training.
The theory is like the one that I used as school and through my university study years - 'it is never too late'. See, people used to say a day or two, or even an hour or two before an exam "if you are not ready now, you will never be, the last ditch effort and cramming is not worth it". What a load of bollocks, I used to cram very effectively and efficiently, and got great results. Yes, I had also done the work during the term, or semester, but cramming can certainly help (in my humble opinion). So, how does that philosophy transpose itself onto training for a triathlon. Well, I believe that you can always get fitter and faster. I have never been very fast, reasonably fit, but never fast. Although rest days will be extremely important in the day or two before the triathlon, the week or two before should certainly be used wisely, and used to increase stamina, fitness and pace.
In the two weeks leading up to Mooloolaba, I am doing two a day sessions - slightly shorter, but higher intensity. Remember that I am self trained at the moment, later in the year, when it comes to an ironman or similar, a training program will be required, but at the moment, I am doing it by feel really. The other thing is that I am supposed to be following a running program at the moment, leading up to the 100k run, in May, but I have parked that until next week (when there will be only 7 weeks to go to the event - holy crap). Anyway, currently my morning sessions are lighter sessions, for about 45 minutes, with the goal being to burn about 500 plus calories for the session, keep the heart rate at about 80% and be consistent.
The afternoon sessions are a different matter, altogether. They are tough sessions, and they are still only about 45 minutes, though I burn more calories (marginally). The swimming sessions involves 2 by 1 kilometer swims. Each kilometer involves a slow lap, a medium lap and a fast lap (full on). I am not much of a swimmer, so you might like to do more, but 2 ks of that is enough to leave me gasping. The riding session involves 5 minutes off (around 100 RPM) and 5 minutes on (about 120 RPM). Again, a tough session, which lasts an hour. Finally the tough run is about hill sprinting. Where I am currently working, there is a 2.75 k each way loop, with a significant hill about 1k from home in the homeward direction. So, after running out, turning back and running to the base of the incline, the hill sprints started. After six of them done (to about 75% of the hill), I was shagged, and only 45 minutes had passed. Very tough.
By the way, I am alternating between swimming, cycling and running (in that order). So, this morning it was cycling easy, then this afternoon it will be swimming hard. Tomorrow it will be running easy then cycling hard, if you can follow that.
Last year, my Mooloolaba time was 2.41 hours and Noosa was 2.39 hours. So, to go 2.35 will be a big effort, but it is certainly achievable. I want to go 2.20 at Noosa at the end of this year, so there is a challenge.
I am sure all this is working, and that showed last Saturday morning, with a great run and ride.
My next goal is 10k in 45 minutes. That will be achieved sooner rather than later, I hope, and I will keep you informed.
Finally, 'you know you are an elite athlete (not) when you want to do the Rocky Balboa arms in the air pose when you get to the top of a hill after six hill sprints'.
Oh, forgot to mention, the riding above is done on an exercise bike (I am again on a remote mine site), and I am working 12 hour days in between training sessions. Early nights and heaps of sleep is the order of the day at the moment.
Until next time, keep training.
Anton
The theory is like the one that I used as school and through my university study years - 'it is never too late'. See, people used to say a day or two, or even an hour or two before an exam "if you are not ready now, you will never be, the last ditch effort and cramming is not worth it". What a load of bollocks, I used to cram very effectively and efficiently, and got great results. Yes, I had also done the work during the term, or semester, but cramming can certainly help (in my humble opinion). So, how does that philosophy transpose itself onto training for a triathlon. Well, I believe that you can always get fitter and faster. I have never been very fast, reasonably fit, but never fast. Although rest days will be extremely important in the day or two before the triathlon, the week or two before should certainly be used wisely, and used to increase stamina, fitness and pace.
In the two weeks leading up to Mooloolaba, I am doing two a day sessions - slightly shorter, but higher intensity. Remember that I am self trained at the moment, later in the year, when it comes to an ironman or similar, a training program will be required, but at the moment, I am doing it by feel really. The other thing is that I am supposed to be following a running program at the moment, leading up to the 100k run, in May, but I have parked that until next week (when there will be only 7 weeks to go to the event - holy crap). Anyway, currently my morning sessions are lighter sessions, for about 45 minutes, with the goal being to burn about 500 plus calories for the session, keep the heart rate at about 80% and be consistent.
The afternoon sessions are a different matter, altogether. They are tough sessions, and they are still only about 45 minutes, though I burn more calories (marginally). The swimming sessions involves 2 by 1 kilometer swims. Each kilometer involves a slow lap, a medium lap and a fast lap (full on). I am not much of a swimmer, so you might like to do more, but 2 ks of that is enough to leave me gasping. The riding session involves 5 minutes off (around 100 RPM) and 5 minutes on (about 120 RPM). Again, a tough session, which lasts an hour. Finally the tough run is about hill sprinting. Where I am currently working, there is a 2.75 k each way loop, with a significant hill about 1k from home in the homeward direction. So, after running out, turning back and running to the base of the incline, the hill sprints started. After six of them done (to about 75% of the hill), I was shagged, and only 45 minutes had passed. Very tough.
By the way, I am alternating between swimming, cycling and running (in that order). So, this morning it was cycling easy, then this afternoon it will be swimming hard. Tomorrow it will be running easy then cycling hard, if you can follow that.
Last year, my Mooloolaba time was 2.41 hours and Noosa was 2.39 hours. So, to go 2.35 will be a big effort, but it is certainly achievable. I want to go 2.20 at Noosa at the end of this year, so there is a challenge.
I am sure all this is working, and that showed last Saturday morning, with a great run and ride.
My next goal is 10k in 45 minutes. That will be achieved sooner rather than later, I hope, and I will keep you informed.
Finally, 'you know you are an elite athlete (not) when you want to do the Rocky Balboa arms in the air pose when you get to the top of a hill after six hill sprints'.
Oh, forgot to mention, the riding above is done on an exercise bike (I am again on a remote mine site), and I am working 12 hour days in between training sessions. Early nights and heaps of sleep is the order of the day at the moment.
Until next time, keep training.
Anton
Sunday, March 7, 2010
Holy crap
Last night, I had a scary experience.
I am working in the Kimberley region of WA at the moment, and from the mine to the accommodation village is about 9k. I come back to the village in the evening, run just over half way out, then back, and it is a 10k run. You beauty. I have done that for 5 days in a row that I have been here, so clocked up another 50k (nearly - there is more).
Now, last night, as I was running out, I was running behind (chasing it off the road actually) what I thought was a lizard. Holy crap, it turned out to be a small snake, and I was so close behind it, as I was running faster than it thumping my feet on the ground to get it to move out of my way. Obviously I nearly soiled my tri suit when I saw it was a snake, and when it reared up at the bus that went past (not at me, thank god - but it was an angry little fellow). Mind you, it was pitch black, and all I had was my head lamp to see what was happening. Not enough light really, for out here.
So, as I ran out and turned around (I went a bit further last night, as I was measuring the distance to the Telstra Tower for a guy on site - who walks home from there each night), then on the way back, I look up and there is a massive snake (and I mean huge, huge) across the road. It was nearly from the white line on the side to the white line in the centre. I was massive, there is no other way to describe it. Again, I nearly soiled my tri suit. As you do.
So, I turned around, whilst saying a quiet prayer to the ghost of Steve Irwin to look after me, and ran as fast as I could. I sprinted (I now understand when people say that they run for their life). I was a little over running by that stage, so I tried to hail the bus down, which was returning in the other direction by this time. He did not stop, and I could not work out why. Anyway, I thought I have to get back to the village eventually, so I started running in the right direction again. Then, holy crap, this big unit of a snake was heading down the white line on the side of the road, heading for me. Another soiling episode, another turn and run for my life and another prayer to Steve Irwin to guide my life saving actions (I never really did get a sign from Steve, but I further struggled to understand how and why he did what he did - it must have been frightening).
So, there I was about 5k from the mine, 4k from the village, pitch black, being chased by a monster that was nearly as long as I am tall, and that was a little more dangerous. Holy crap. I did not know where the big unit was, I just stood in the middle of the road trying to check for movement around me. Nothing, thankfully.
Finally, a contract worker up here for the weekend, drove past and picked me up, and it was back to the village. We did not see the insanely sized boa constrictor (or King Brown, the boys think it probably was) again, so of course, so I am not sure if my tale of woe was quite believed. Mind you, I was a blithering idiot (with very close to a soiled tri suit), so I am guessing my escort sensed some urgency.
Anyway, that was my experience. Oh, then, when I got back, I nearly choked the bus driver, and said what were you thinking mate, I was in the middle of the road trying to flag you down and you drove straight past. He said that because I was always out running, he thought I was just waving to him, saying hi. Yeah mate, that makes sense, I'm out on a run, get bored, stop, wave my arms (and light) frantically from somewhere near the middle of the road, and that is part of some type of rational behaviour.
Then, at dinner, when I got back, I was relaying the story to a table of eager listeners, and they started telling me horrible stories of all of their snake encounters. One involved the same sized snake lying outside a room first thing in the morning, and it would let the occupant out to go to work. By the end of dinner, I was more of a blithering idiot, and was worried that I would have nightmares about being swallowed by one of these man eating loch ness monster sized land dwellers.
In all seriousness, I really have no advice on how do deal with this type of situation, if you encounter it. Just do your best. It is a tough call, and a scary situation.
Anyway, "you know you are an elite athlete when you encounter massive venomous animals whilst you are out exercising".
Until next week, keep training.
Anton
I am working in the Kimberley region of WA at the moment, and from the mine to the accommodation village is about 9k. I come back to the village in the evening, run just over half way out, then back, and it is a 10k run. You beauty. I have done that for 5 days in a row that I have been here, so clocked up another 50k (nearly - there is more).
Now, last night, as I was running out, I was running behind (chasing it off the road actually) what I thought was a lizard. Holy crap, it turned out to be a small snake, and I was so close behind it, as I was running faster than it thumping my feet on the ground to get it to move out of my way. Obviously I nearly soiled my tri suit when I saw it was a snake, and when it reared up at the bus that went past (not at me, thank god - but it was an angry little fellow). Mind you, it was pitch black, and all I had was my head lamp to see what was happening. Not enough light really, for out here.
So, as I ran out and turned around (I went a bit further last night, as I was measuring the distance to the Telstra Tower for a guy on site - who walks home from there each night), then on the way back, I look up and there is a massive snake (and I mean huge, huge) across the road. It was nearly from the white line on the side to the white line in the centre. I was massive, there is no other way to describe it. Again, I nearly soiled my tri suit. As you do.
So, I turned around, whilst saying a quiet prayer to the ghost of Steve Irwin to look after me, and ran as fast as I could. I sprinted (I now understand when people say that they run for their life). I was a little over running by that stage, so I tried to hail the bus down, which was returning in the other direction by this time. He did not stop, and I could not work out why. Anyway, I thought I have to get back to the village eventually, so I started running in the right direction again. Then, holy crap, this big unit of a snake was heading down the white line on the side of the road, heading for me. Another soiling episode, another turn and run for my life and another prayer to Steve Irwin to guide my life saving actions (I never really did get a sign from Steve, but I further struggled to understand how and why he did what he did - it must have been frightening).
So, there I was about 5k from the mine, 4k from the village, pitch black, being chased by a monster that was nearly as long as I am tall, and that was a little more dangerous. Holy crap. I did not know where the big unit was, I just stood in the middle of the road trying to check for movement around me. Nothing, thankfully.
Finally, a contract worker up here for the weekend, drove past and picked me up, and it was back to the village. We did not see the insanely sized boa constrictor (or King Brown, the boys think it probably was) again, so of course, so I am not sure if my tale of woe was quite believed. Mind you, I was a blithering idiot (with very close to a soiled tri suit), so I am guessing my escort sensed some urgency.
Anyway, that was my experience. Oh, then, when I got back, I nearly choked the bus driver, and said what were you thinking mate, I was in the middle of the road trying to flag you down and you drove straight past. He said that because I was always out running, he thought I was just waving to him, saying hi. Yeah mate, that makes sense, I'm out on a run, get bored, stop, wave my arms (and light) frantically from somewhere near the middle of the road, and that is part of some type of rational behaviour.
Then, at dinner, when I got back, I was relaying the story to a table of eager listeners, and they started telling me horrible stories of all of their snake encounters. One involved the same sized snake lying outside a room first thing in the morning, and it would let the occupant out to go to work. By the end of dinner, I was more of a blithering idiot, and was worried that I would have nightmares about being swallowed by one of these man eating loch ness monster sized land dwellers.
In all seriousness, I really have no advice on how do deal with this type of situation, if you encounter it. Just do your best. It is a tough call, and a scary situation.
Anyway, "you know you are an elite athlete when you encounter massive venomous animals whilst you are out exercising".
Until next week, keep training.
Anton
Tough two weeks
Here we are again at another blog about my exercise adventures this year.
The last two weeks have been huge with many kilometers covered running, riding and flying around the country for work (that does not get me very fit, though - and I need to do more swimming).
Up to 15 k runs have been the norm, though I must admit I have not been sticking to my training plan, which is very naughty. I am doing the work, but in another way. It is just to hard to be so regimented with my work roster (which takes me the far reaches of the country).
To recap on the program, I have am supposed to run 15 on Tuesday and Thursday and 8 on Wednesday, have Monday and Friday off, then run 15 Saturday and up to 30 or 4 on Sunday. Great in theory. The main ones that I am missing are the longer runs on Sundays, and I am running on through the rest days. Most runs are now about 10k, which is not helping my endurance. Anyway, there is no excuse, other than to say that I am struggling with work commitments (13 hour, 7 day weeks at the moment) to fit it all in. No excuses, and it will all come out if I have done enough work when the 100k run comes around in May.
Mind you, in all that, there was one day where I ran 8k in the morning, swam 1k, then backed up for a hilly 12k with my mad training partner Marc McLaren in the afternoon. That was a big day.
Then there is my other mad training partner Mark Adamson, who is getting pretty fit now, too, and who likes doing the big runs and rides.
Well, we are only 20 days away from the Mooloolaba Triathlon, and I think I am going to be ready for all but the swim, but that is nothing out of the ordinary, really. Just need more work.
A sprint distance triathlon became a duathlon of 2k run, 24k ride and 5k run after the Tsunami warning threatened to wash away the Queensland Coast (apparently) with what turned out to be 2 inch swells. Anyway, we couldn't swim, and had to run. I did 1.17 for the event, which was 15 out of 33. Not bad for me. The first two ks were around 4 minute ks and the last 5 were under 5 minutes. Average of 34k on the bike was good, too. Not a bad hit out.
Also, kudos to my lovely wife, Julie, who did the short distance of 1k run, 14k ride and 2k run. She is going well, and is thinking of doing Mooloolaba next year. Hope she does. I would love to see her doing that, and the training would be great for her.
Until next time, keep training.
Anton
The last two weeks have been huge with many kilometers covered running, riding and flying around the country for work (that does not get me very fit, though - and I need to do more swimming).
Up to 15 k runs have been the norm, though I must admit I have not been sticking to my training plan, which is very naughty. I am doing the work, but in another way. It is just to hard to be so regimented with my work roster (which takes me the far reaches of the country).
To recap on the program, I have am supposed to run 15 on Tuesday and Thursday and 8 on Wednesday, have Monday and Friday off, then run 15 Saturday and up to 30 or 4 on Sunday. Great in theory. The main ones that I am missing are the longer runs on Sundays, and I am running on through the rest days. Most runs are now about 10k, which is not helping my endurance. Anyway, there is no excuse, other than to say that I am struggling with work commitments (13 hour, 7 day weeks at the moment) to fit it all in. No excuses, and it will all come out if I have done enough work when the 100k run comes around in May.
Mind you, in all that, there was one day where I ran 8k in the morning, swam 1k, then backed up for a hilly 12k with my mad training partner Marc McLaren in the afternoon. That was a big day.
Then there is my other mad training partner Mark Adamson, who is getting pretty fit now, too, and who likes doing the big runs and rides.
Well, we are only 20 days away from the Mooloolaba Triathlon, and I think I am going to be ready for all but the swim, but that is nothing out of the ordinary, really. Just need more work.
A sprint distance triathlon became a duathlon of 2k run, 24k ride and 5k run after the Tsunami warning threatened to wash away the Queensland Coast (apparently) with what turned out to be 2 inch swells. Anyway, we couldn't swim, and had to run. I did 1.17 for the event, which was 15 out of 33. Not bad for me. The first two ks were around 4 minute ks and the last 5 were under 5 minutes. Average of 34k on the bike was good, too. Not a bad hit out.
Also, kudos to my lovely wife, Julie, who did the short distance of 1k run, 14k ride and 2k run. She is going well, and is thinking of doing Mooloolaba next year. Hope she does. I would love to see her doing that, and the training would be great for her.
Until next time, keep training.
Anton
Monday, February 22, 2010
Life Rocks and so does running
Well, after a great weekend of exercise, that included a 15k run on Saturday morning a running partner (unusual for me), in a time of 1.20, we got on the bike and did about 50k at an average speed of about 28k. This was slow, but the Saturday rides are slow and just fro everyone to roll the legs over after a hard weeks training. All good, and pulled up well.
About 2,000 calories burnt prior to 7.30 on Saturday morning. We started at 4am, which was very early, but it is a great time of the day. If you have not done a run, or a ride, at that time of the day, get up early this weekend (maybe not during the week). It really is good fun.
You get to see all the drunks coming home from the night club, and they look at you like you are from a foreign land being out exercising at that time of the day. In turn, you look at them and think - you idiot, why would you do that to your body. Most house lights are off, with everyone still asleep, while you are out burning calories and getting fit. There is no better feeling, really. Exhilarating, and you might even hit that runners high. I haven't yet, but I am told it is a good thing, and you feel like you can run for ever.
Anyway, I did 8k on Sunday night in 39.10. That was the first time in my life I have gone under 5 minute ks, so it was time for requirement. Yee Hah. It was a hard run, and it was through Brisbane City (Hamilton, actually), so there were heaps of stops at lights. That was a pain in the arse. Anyway, the Garmin tracks it all for me, stops and all.
Monday was a rest day, then this arvo, I did another 15k in 1.16.49, another cause for celebration. Average of 5.07 per k over 15. Double Yee Hah. It is getting there.
And, with the stretches that I learnt from the mad South Korean acupuncture torture physio, Insan (no, she was great), my body is feeling fresh. Can you believe that. Believe it, baby.
Living the dream.
Anyway, feeling good, and gearing up for the next sprint distance triathlon on Sunday morning. Should be fun, and I should be quicker than I was three weeks ago.
Also, I have started to count calories fairly tightly, as I am not losing the weight that I want to. That is a daily effort, and I record them. I have given myself 1800 calories a day, and any exercise comes off that. So today, with 1,200 for the run, I will definitely be burning more than I eat.
Until next time, run hard.
Anton
About 2,000 calories burnt prior to 7.30 on Saturday morning. We started at 4am, which was very early, but it is a great time of the day. If you have not done a run, or a ride, at that time of the day, get up early this weekend (maybe not during the week). It really is good fun.
You get to see all the drunks coming home from the night club, and they look at you like you are from a foreign land being out exercising at that time of the day. In turn, you look at them and think - you idiot, why would you do that to your body. Most house lights are off, with everyone still asleep, while you are out burning calories and getting fit. There is no better feeling, really. Exhilarating, and you might even hit that runners high. I haven't yet, but I am told it is a good thing, and you feel like you can run for ever.
Anyway, I did 8k on Sunday night in 39.10. That was the first time in my life I have gone under 5 minute ks, so it was time for requirement. Yee Hah. It was a hard run, and it was through Brisbane City (Hamilton, actually), so there were heaps of stops at lights. That was a pain in the arse. Anyway, the Garmin tracks it all for me, stops and all.
Monday was a rest day, then this arvo, I did another 15k in 1.16.49, another cause for celebration. Average of 5.07 per k over 15. Double Yee Hah. It is getting there.
And, with the stretches that I learnt from the mad South Korean acupuncture torture physio, Insan (no, she was great), my body is feeling fresh. Can you believe that. Believe it, baby.
Living the dream.
Anyway, feeling good, and gearing up for the next sprint distance triathlon on Sunday morning. Should be fun, and I should be quicker than I was three weeks ago.
Also, I have started to count calories fairly tightly, as I am not losing the weight that I want to. That is a daily effort, and I record them. I have given myself 1800 calories a day, and any exercise comes off that. So today, with 1,200 for the run, I will definitely be burning more than I eat.
Until next time, run hard.
Anton
Wednesday, February 10, 2010
It continues ...
Well, there is one thing about exercise. It never stops. It is always there, waiting to be done. It is like a caged lion, ready to jump up and chase you around, until your legs are tired, your heart is pounding, your sweat is dripping, your energy is going and your feet are hurting. Bring it on, and keep running from the lion, I say.
It does get tough, though, as anyone that has undertaken a massive event, like running 100k would attest to. This week, it has been 15k (at a reasonable clip - 11.5 k an hour and higher) on Tuesday. Wednesday, instead of doing a slow 8, I did a bit faster (same speed as above) 10 k. I really did those two days easily. Then, today, Thursday, holy crap. I was aiming at another 15 k, but I could only manage 10 k. I was running as slow as 9 k an hour, at some stages. Gee it was tough. Not sure why, just getting used to the consistency of a solid training program, I guess. But hey, living the dream.
The three runs this week have been on a treadmill at the Cove Gym, in Perth. I like a mix of road and treadmill, and both have their own pros and cons. I like the consistency of speed of the treadmill. It just keep going at the speed that you set it at. And, given that I am working in Perth at the moment, I don't like running in the city, with traffic lights, pollution, people, cars and other things to either get in the way, or to stop the progress of an elite athlete.
Anyway, I am shagged today. I went to this South Korean Physio yesterday, to see if she could loosen up my ITB, and hence reduce some of the keen pain that I have been struggling with. Get this, one of the first things she said was "do you like acupuncture". Of course I effen don't - I hat needles. That did not stop her, apparently, as within a few minutes, I have needles jammed into the muscles in my leg. Holy crap, what an experience. Very different, but I should say, very effective. It feels great today. I must say, though, it is a weird experience, the needle thing. She reckoned that the needles could better pin point (what a pun) the source of the tightness, encourage blood flow, and generally make the muscles looser. She said something about energy flows and charkras at one stage (holy crap again), but my eyes glazed over at that stage. The only energy I need flowing is that which gets to my legs when I am running.
Anyway, maybe tomorrow will be a rest day. Looking forward to that. Then a big weekend of running, and I want to get some riding in, as well as loving the family time.
By the way, you know you are an elite athlete (not) when "you watch the middle aged lady on the treadmill next to you crank the speed up to over 15 k per hour, while you trudge away at 11 or 12 k per hour. Arrrgh."
Until next time, keep running.
Anton G
It does get tough, though, as anyone that has undertaken a massive event, like running 100k would attest to. This week, it has been 15k (at a reasonable clip - 11.5 k an hour and higher) on Tuesday. Wednesday, instead of doing a slow 8, I did a bit faster (same speed as above) 10 k. I really did those two days easily. Then, today, Thursday, holy crap. I was aiming at another 15 k, but I could only manage 10 k. I was running as slow as 9 k an hour, at some stages. Gee it was tough. Not sure why, just getting used to the consistency of a solid training program, I guess. But hey, living the dream.
The three runs this week have been on a treadmill at the Cove Gym, in Perth. I like a mix of road and treadmill, and both have their own pros and cons. I like the consistency of speed of the treadmill. It just keep going at the speed that you set it at. And, given that I am working in Perth at the moment, I don't like running in the city, with traffic lights, pollution, people, cars and other things to either get in the way, or to stop the progress of an elite athlete.
Anyway, I am shagged today. I went to this South Korean Physio yesterday, to see if she could loosen up my ITB, and hence reduce some of the keen pain that I have been struggling with. Get this, one of the first things she said was "do you like acupuncture". Of course I effen don't - I hat needles. That did not stop her, apparently, as within a few minutes, I have needles jammed into the muscles in my leg. Holy crap, what an experience. Very different, but I should say, very effective. It feels great today. I must say, though, it is a weird experience, the needle thing. She reckoned that the needles could better pin point (what a pun) the source of the tightness, encourage blood flow, and generally make the muscles looser. She said something about energy flows and charkras at one stage (holy crap again), but my eyes glazed over at that stage. The only energy I need flowing is that which gets to my legs when I am running.
Anyway, maybe tomorrow will be a rest day. Looking forward to that. Then a big weekend of running, and I want to get some riding in, as well as loving the family time.
By the way, you know you are an elite athlete (not) when "you watch the middle aged lady on the treadmill next to you crank the speed up to over 15 k per hour, while you trudge away at 11 or 12 k per hour. Arrrgh."
Until next time, keep running.
Anton G
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