Program week 4, the recovery week

After a very busy week 3, this was my recovery week. Man do I love recovery weeks.

With a very easy week to recover and help the muscles out for the coming weeks, program consisted of only 7 events. The lazy ass I am, I missed a core workout on Friday but still made the rest.. 6 of 7 isn't too bad. Now before you get on me about get on me about missing one, in the 4 weeks, I have missed two training events, 38 out of 40 is above my target threshold of 85% of training events made.

After enjoying beer and greasy food at the footy game last weekend, my week consisted of all afternoon workouts, NO MORNINGS!!! Did I mention I love recovery weeks?? It was a real treat to sleep in until 6am and have breakfast with the family...(Does anyone else see anything wrong with the last sentence??? 6am sleeping in??? I've become a training addict)

My week in review:

Monday: 20 minute core workout
Tuesday: 1500 meter TT swim (31:21) a new pb WOO HOO
Wednesday: 1 hour run keeping heart rate below 140 (11km)
Thursday: 1 hour squad swim (2700 meters)
Friday: missed core workout :-(
Saturday: Trail run through Mt. cooth-tha 1:45 / 14km (easy run)
Sunday: Fun ride for 2:45 and 75km

Not too bad but I know the coming weeks will be big ones. With now 10 weeks to go until Gold Coast 1/2 Ironman I'm feeling strong and have a goal now within sight which will help keep things in perspective.

Until next week.

Cheers
Richard

The full 360....and 3.8 too

Wow, if you need any form of inspiration two words...Mark Turner. As I write this week's blog, he is currently on his third leg of his 3 Ironmen in 3 days. I had the pleasure of joining him for the swims and rides on the first two days. A little long, but enjoy.

Thursday night Colleen and the kids dropped me off to join some of the squad members as we headed down to Palm Beach, just north of the NSW border. Some were volunteers for the weekend, some were crazy fools like me helping raise money and helping Mark. A short sleep (or so it seemed) and we were out the door at 5am to setup and get ready for the 6am swim. My task for the day was a 1900m swim and the full 180km ride. As you see from the photo above, there was some good surf we had to get through before starting our swim. The route had been changed from a "M" style course to one paralleling the shore. Apparently there were some good rips out there and supposedly sharks (this comment may have been just to welcome the Canuck but taken all in stride). This was my longest ocean swim so I was cautious and took it easy, trying to figure out a good rythum. It took a while but I did find one. The group passed me but all good. I finished my 1900m swim and body surfed in on a good wave. A hot shower and change of clothes, and we were soon off on our ride.
The group before our swim on day 1.












Heading out on the bike, it was going to be a bit of work as there were only 12 people cycling for the day. Our goal was to keep Mark in the 3rd/4th or 5th group so he could draft and conserve some of his energy. Drafting properly can save a good 30% of your effort. I wanted to help out so being the good "domestic" I took a number of turns up front.





















Rolling south we made a quick jump over the NSW border and headed north towards Brisbane, right into a good headwind.

A number of little rollers made the first leg fun and we pulled into the Aussie Outback experience parking lot (ride beside Wet and Wild waterpark). A restock on supplies, and eating a bunch of food, we were off after a good 20 minute break.


For the second half we dropped off two of our riders and picked up one more. Our peloton was now 11. Lots of wind, but we did get to enjoy a nice tail wind for about an hour as we headed east towards Redcliffe. Easy effort and we were hitting the high 30's low 40's. All good.

A quick toilet break around the 150km mark and off again towards the City were a police escort would bring us through the CBD (central business district) to the end of the bike leg.

A ride of just over 7 hours including stops, not too bad (28km/hr average).

Remember I said inspiration, Mark after all this knocked off a sub 4 hour marathon on day one.









Day to was much of the same, but for me two things happened. The first, I was able to swim better with a few tricks I learned the day before. The second was nutrition, I missed my routine and really felt it during the last portion of the first leg. I had to eat like a man possessed. I was able to recover and that with my redbull at 140km's helped too. Another 7 hours on the bike with stops, not too bad.

Here's some pictures from day two. Colleen likes the one of me coming out of the water. A little James Bondish without the chiseled body.















What did I get out of this weekend?

1. The human body has limits yet to be discovered as Mark is proving.
2. I can ride 180km and feel somewhat good for a run, even considering it will have to be a marathon.
3. My swimming is coming along as I was under 45 minutes on both days in the water.
   
4. Nutrition is key to long distance events.
5. I can swim in the ocean with confidence.
6. There are a number of people who are not selfish and can work long hard hours because they believe in something. Thanks to all who put this on.

Now a recovery week is in order after my week of

360km biking 14hours
5.8km of swimming for 2.5 hours
15.5 km of running for 1.3 hours
core workout for 20 minutes.

A good week.

Until next week.
Richard

Week 2 of Program

After a good race last Sunday, I had a bit of a break Monday and Tuesday only having short easy 30 min runs. Lots more time on the bike too and made it through all 10 training events and even an extra ride because I couldn't read the spread sheet right.... For the week:

Running: 34km for 3hours 5min
Cycling: 264km for 9 hours
Core: 30 Minutes
No swimming this week as the pool was closed.

Total training time: 12 hours 35 min.

The long run on Saturday was again at Mt. Coot-tha, which was tough. A ton of hills but came through it okay. I did feel it though this morning on our long ride. Every time we hit a hill, the legs were a burning. Getting stronger though which is good. With Tour de Tri next weekend, I have a few days to think about what I'm doing so I can muster up the will power. For the weekend, I have:

Friday: swim 1900 meters followed by the full 180km ride
Saturday: swim 1900 meters followed by the full 180km ride

If I don't fall asleep as soon as I get home Saturday afternoon, Colleen has a babysitter booked and is taking me to my first AFL (Ozzie rules football) game with dinner before to celebrate my birthday. GO LIONS!!!! Brisbane Lions that is, still cheer loud and proud for my beloved Eskies

Sunday, the last day of the Tour de Tri, I get to run a short 20km with Mark to finish off the event.

That's about it for me, just a closing thought for you now....

If getting up at 4am so I can train on the way to training feels normal........where is the line between healthy lifestyle and obsession and when did I cross it?

Cheers
Richard

tour de tri

Sorry for another post, but this one was worth it.

As part of my Ironman training I will be participating in a fundraiser called Tour de Tri. Basically the head coach of my squad, Mark Turner, will be completing 3 Ironman in 3 days. It is all part of his way to raise funds for Queensland Epilespy and Special Olympics.

I am trying to raise funds for this too, but more importantly I want people to know what I'm doing. I will be riding all three days and most likely swimming and running on the weekend too. If you want to see more check out my post.

http://www.everydayhero.com.au/Richard_Fairhead

Cheers
Richard

Gold Coast Half Marathon

Well today I ran my first half marathon in Australia, so I knew it would be a PB (personal best). It was just a matter of an Australian best or an all time best.

Out of the house at 4:30am to make it to the start line at the Gold Coast for a 6:30 start. My plan was to run it as a 4:45min/km pace. This would bring me in close to a 1:45 half, by no means a pb but with all the training I did last week I didn't want to be disappointed with my results. I went out as per plan trying to make sure I stuck to my pace, if I was feeling good, I would turn it up with 10km to go. The gun went off and 6900 of my closest competitors were off. I wanted to make sure that I hit every water station and keep hydrated. The first few km's were a duck and weave approach, trying to dodge the people who have no clue how to seed themselves properly. The best part was the Japanese runner who stopped, opened her purse and took out a camera for a photo. Tourist and runner all in one. Never seen that one before.

As I came to the turn around, I was feeling good and realized I went out a little too slow. I stuck to my plan though up to this point and ran the race well, so I turned it up and ran a bit faster. With 5km to go I still had gas in the tank, time to turn it up. Feeling tired, but strong, I was picking people off one by one. With 1.5km to go I turned it up again. With the music at the finish line getting louder, I could see the finish, 500m to go turned it on again, 400m to go, faster yet, 300m, faster, 200m left "we need more power scotty!!, I'm givin ya all she's got captain!!" I turned my hat around which was flapping in the wind and went into a full out sprint. Nothing Ben Johnson would do (even without the steroids) but still impressive. I crossed the line in 1:37:39.

As I looked at my splits on my garmin, my last 10km were in just over 42 minutes, with my last km taking 3:27!! SMOKIN!!!

I was very happy with my result, but realize even though I stuck to my plan, I knew I went out too slow. Yes Janice, I didn't pull off a male 30ism I stuck to the plan.

Now as I enjoy a good glass of wine before dinner, I'm feeling good and looking forward to week 2 of program.

Cheers
Richard

Week 1 of Program

My life is now controlled by my wife and my coach. My only request is I actually get to see my family from time to time ;-).

For the next nine months, mornings will start at 4am 3 times a week and others about 5:30-6am. sigh.... Week one was good but a little tough getting used to. My week

Monday am nothing
Monday pm 1 hour Swim 2500m

Tuesday am up at 4am, rollerblade to train and training, 1 hour running for 12km
Tuesday pm 30 minutes of core workout

Wednesday am out the door at 4:15, ride to training and join the squad for a ride. 2.5 hours and 70km
Wednesday pm 45 minute Swim 1900m

Thursday am run to work.. yup run to work 1:20, 15.5km
Thursday pm 30 minutes of core workout

Friday am out the door at 4:20 and ride to spin class and into work. 2:20 and 70km
Friday pm ride home from work 50 minutes and 22km

Saturday am 25 minute easy run 4.5km
Saturday pm NOTHING!!! WOO HOO!

Sunday am will be the Gold Coast 1/2 marathon with an aim of a 1:45ish time.

All in total this first week of training will be:

Swim 4400 meters for 1:45
Run 48.6km for 4 hours
Cycle 162km for 5:35
Core workout for 1 hour
Roller blade 10km 0.5 hours

Total training time: 12:50

Going into tomorrow's half marathon, I don't know what to expect as this one had no taper what so ever. I'm hoping for a good run, but will enjoy the day. I plan to go out at an easy 4:45min/km pace and see how I feel. If things are good with 10km to go, I'll open it up and see how things go. With 5km left, if things are still good I'll drop the hammer and go until I run out of gas, which might not be pretty but will surely make for interesting race talk.

Looking forward to what I can achieve with this level of dedication in my training as honestly, this is the most stringent training I have ever done, and I'm feeling good about it. I'll let everyone know how my 1/2 goes tomorrow once I get home.

Till then
The crazy training canuck down under