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
Showing posts with label swimming. Show all posts
Showing posts with label swimming. Show all posts
Wednesday, April 21, 2010
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
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
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