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
Showing posts with label training. Show all posts
Showing posts with label training. Show all posts
Friday, March 19, 2010
Sunday, March 14, 2010
Bad life choices
The weekend was an up and down one, when it came to training.
After a big two weeks, where I really and truly discovered the benefit of interval training. Obviously, like all elite (ish) athletes, I have heard of the concepts, through I have never really got around to trying it, and moreover, trying it properly. Last week was a winner, with one running session on the treadmill consisting of 12k at one 5 minute k, then one 4 minute k. That was tough, but fun, and rewarding, especially to be able to pull it off. Then, it was onto the bike the next day, for 5 minutes at 100 RPM (or about 140 heart rate) then 5 minutes at 125 RPM (or about 175 heart rate) for an hour. Holy crap, very tough.
But then, on Saturday morning, it was on . A 10k run first, leaving at about 4.30 am. I did about a 49.30, so that was under 5 minute ks. Now, for most, that is not great, but at this stage for me, it is going well. And, I still had about 40 ks to ride on the bike.
So, onto the bike - now just so that you know, the club that I ride with uses Saturday morning as a recovery ride (which is understandable - you need an easy session at least once a week), so I was expecting a ride at about a 30k an hour average speed. Only 4 of us turned up, and yep, the pace was about 30 k an hour for about half of the ride. Then, Stuart turned up. Stuie is probably the pick of the riders in our club, up there with Jodine, who is always on fire. Between those two, if they are both there, I know the ride will be tough. And, the second half of the ride was. We were kicking along at 50k an hour there at one stage. So, it turned out to be a little tough, in the end. But we all held up. Jodine was a little knackered after a 300 k week. She can ride, too. And she never gives up. Go girl.
We ended up averaging over 29 k an hour for the ride, which was good.
I was looking to Sunday, then, for a 30k run. See, the triathlon training is going well, but I still have this 100k run to do in May. Eek.
So, onto the bad life style choices. On Saturday night, our 11, nearly 12 (birthday tomorrow) year old (Toby) had a birthday party, and had a sleep over. So, it was pizzas for dinner. Then, I took Zac (his little brother) to Les Miserables on Saturday night (and the ice cream shop on the way). More ice cream on the way home, home made bacon and egg burgers for breakfast on Sunday, followed by chocolate and lollies meant that I was not in a really great state for a big run in the afternoon. It was just so slack, and I do regret it, given that Mooloolaba is only two weeks away. After the effort on Saturday morning, I weighed in at 82.6 kg, which is on track for me to make it (or nearly make it) under 80kg by the triathlon. I really was slack on the weekend, with my diet, but hey that is past now, and it is not something that I recommend. My theory was that I would run it all over for three hours. But, you jut can't run on that sort of a diet.
So, with all that crap in my tummy, I tried a long run. Bad move. After 1k, I was off to the toilet (not in the bush - for a change). Then, after 10, I had massive stomach aches. By 12 k, they were unbearable, and I called my wife for a lift home. One run I would rather forget. Anyway, poor choices, and I have learnt my lesson. I think I was celebrating after a great effort on Saturday.
Then, I was watching the Biggest Loser on Sunday night, and Phil put on 5 kg in the last week. See, he won the half marathon on the show, and it appears that he had been celebrating for the week, and stacked it on. I can understand his mindset. It is easy to do. You just have to keep focused on the goal.
My training buddies, Mark and Marc came through with some words of encouragement last night, though I know that I made a big mistake. I won't make it again.
I will make up for it in the next two weeks, with a planned at least 15 sessions. I will let you know how I get on.
Anyway, you know you are an elite athlete when "you have to be picked up on your run with self induced stomach pains from poor diet after only 12ks".
Until next time, keep training.
Anton
After a big two weeks, where I really and truly discovered the benefit of interval training. Obviously, like all elite (ish) athletes, I have heard of the concepts, through I have never really got around to trying it, and moreover, trying it properly. Last week was a winner, with one running session on the treadmill consisting of 12k at one 5 minute k, then one 4 minute k. That was tough, but fun, and rewarding, especially to be able to pull it off. Then, it was onto the bike the next day, for 5 minutes at 100 RPM (or about 140 heart rate) then 5 minutes at 125 RPM (or about 175 heart rate) for an hour. Holy crap, very tough.
But then, on Saturday morning, it was on . A 10k run first, leaving at about 4.30 am. I did about a 49.30, so that was under 5 minute ks. Now, for most, that is not great, but at this stage for me, it is going well. And, I still had about 40 ks to ride on the bike.
So, onto the bike - now just so that you know, the club that I ride with uses Saturday morning as a recovery ride (which is understandable - you need an easy session at least once a week), so I was expecting a ride at about a 30k an hour average speed. Only 4 of us turned up, and yep, the pace was about 30 k an hour for about half of the ride. Then, Stuart turned up. Stuie is probably the pick of the riders in our club, up there with Jodine, who is always on fire. Between those two, if they are both there, I know the ride will be tough. And, the second half of the ride was. We were kicking along at 50k an hour there at one stage. So, it turned out to be a little tough, in the end. But we all held up. Jodine was a little knackered after a 300 k week. She can ride, too. And she never gives up. Go girl.
We ended up averaging over 29 k an hour for the ride, which was good.
I was looking to Sunday, then, for a 30k run. See, the triathlon training is going well, but I still have this 100k run to do in May. Eek.
So, onto the bad life style choices. On Saturday night, our 11, nearly 12 (birthday tomorrow) year old (Toby) had a birthday party, and had a sleep over. So, it was pizzas for dinner. Then, I took Zac (his little brother) to Les Miserables on Saturday night (and the ice cream shop on the way). More ice cream on the way home, home made bacon and egg burgers for breakfast on Sunday, followed by chocolate and lollies meant that I was not in a really great state for a big run in the afternoon. It was just so slack, and I do regret it, given that Mooloolaba is only two weeks away. After the effort on Saturday morning, I weighed in at 82.6 kg, which is on track for me to make it (or nearly make it) under 80kg by the triathlon. I really was slack on the weekend, with my diet, but hey that is past now, and it is not something that I recommend. My theory was that I would run it all over for three hours. But, you jut can't run on that sort of a diet.
So, with all that crap in my tummy, I tried a long run. Bad move. After 1k, I was off to the toilet (not in the bush - for a change). Then, after 10, I had massive stomach aches. By 12 k, they were unbearable, and I called my wife for a lift home. One run I would rather forget. Anyway, poor choices, and I have learnt my lesson. I think I was celebrating after a great effort on Saturday.
Then, I was watching the Biggest Loser on Sunday night, and Phil put on 5 kg in the last week. See, he won the half marathon on the show, and it appears that he had been celebrating for the week, and stacked it on. I can understand his mindset. It is easy to do. You just have to keep focused on the goal.
My training buddies, Mark and Marc came through with some words of encouragement last night, though I know that I made a big mistake. I won't make it again.
I will make up for it in the next two weeks, with a planned at least 15 sessions. I will let you know how I get on.
Anyway, you know you are an elite athlete when "you have to be picked up on your run with self induced stomach pains from poor diet after only 12ks".
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
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
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