2 weeks and counting

December 13th. A date marked on the calendar which states, "At this point in time you need to be serious. Serious as you you have a mere 20 weeks till you are treading water with 1,000 of your closest type A personalities/thrill seekers/junkies/etc." Sure 20 weeks is 4 months or so, but if you don't watch out and stick to a plan, you will not be ready come race day....

So that got me thinking, what is my plan? Lately I've traded my 4am alarm clock for a taxi ride to the airport rather than training. I leave work late only to come home totally exhausted and not wanting to do anything but veg. This is not going to work at all into my plans for proper Ironman training. I need to focus, but how? Only a couple of months ago, I did my best 70.3 race on only a short amount of training. Sure I couldn't walk properly for a few days after but it was still a PB. I need to find that determination to get me out training..... So with that in mind, last week was my mini-prep.

I needed to ensure that I was in some form of shape for when 20 weeks rolled around. It is coming fast and I want to make sure that I don't start off my training resembling the Michelin Man. So I did two things this past week. First I set a plan to do 9 sessions for the week. Second, I need to order my training plan. Most of this was spurred on by the fact that while doing my core training (yes I use Wii Fit, but hey it works) one of the down falls to this is the body test, which takes into account your weight. Well..... I did my body test and I was up to 77.5kgs. I'm usually around the 73kgs mark so what the heck was going on? Oh wait, I eat like I'm training, but I don't train. That and my metabolism is not what it used to be.

Well, I managed to do my 9 sessions, (3 runs, 3 swims, 1 bike, 2 core) and felt really good. The number of hours was a portion of what I would see during my IM campaign, but it was a great task all the same. Task 1 complete.

Then there was the plan. I got on line and ordered that too. This time around I've opted for a different approach of using what I learnt last time around and have gone the route of the Ironguides program. I've heard and seen what it has done for some of my mates so I thought I'd give it a go. I've looked through it and it seems solid, just a matter for me to get into it and stick to the plan. Oh ya, the plan.... What is my plan?

My plan is to stick to the program, take it easy and have fun, but be serious enough to get my arse out there. I'll need to train with a group as I can't do back to back IM campaigns on my own (as I'm sure my mates here do not want to train with me through "winter").

So, that being said, I need to ensure that I control my work and I get serious about going to bed early, so that getting up at some strange hour is easier. I need to use the first few weeks of program to work on my weaknesses, which seem to be swimming and nutrition. So a greater focus on swimming will be done, making sure I'm in the water at least 3 times a week for the first month.

Nutrition is a different matter though. I think I know what it takes, but I've been wondering lately about what I actually need. Is it more carbs? More sodium? More fluids? So I'm seriously considering spending the money and going to the university labs and get tested for everything from VO2 max to sweat rates, etc. I'm hoping that from this I get a better understanding on what it is I need to take.

So I guess that's my plan then. Get my arse off the couch, get training and get smart about it.

Okay then, see you out there then folks.

Rich

Gold Coast 70.3 Man vs. Nature

Going into this race, I wasn't putting too much thought into how I would do. The plan for the day would be steady pace = good race. However, it seemed that mother nature would give her say about the race, as it poured. It rained so much I was looking at farms as we rode through the sugar cane fields for some bloke building an arc.

Saturday I finished my prep on the bike, cleaning it, making sure the chain and gears were nice and clean and freshly oiled. Everything you need to do to make sure your trusty steed was in its best condition so the chance of something happening were minuscule. Completing this, I put the bike on the car, drove the little over an hour to the race location and checked in. It's amazing how you see all your mates down there, little bits of smack talk here and there but all in good fun. For this race the transition was in a 2 level parking garage. I was fortunate enough to have one of the spots on the lower level, nice and covered. Home I came and was in bed by just after 8:30 as the alarm would be waking me from my slumber at 3:30am.

The alarm went off, I got up as quietly as I could, and made my way out the door shortly before 4am. My wave start wasn't till 6:41am but transition was to close around 5:30am so I wanted to make sure I was there in plenty of time. I made a stop on the way, grabbed some brekkie and a coffee (we may be crazy for doing this sport, but we are still civil). On the way it started to rain, light at first, then patches of heavy down pours. When I arrived I went straight to transition to setup my area. Remember my spot down below....dry as bone my bike and transition area was. I set up my area, threw an extra pair of socks down (just in case) checked everything, a double check and I went to the tent area to stay dry.

The whole time I was calm. I kept picturing the race, over and over in my mind and what I would do. This race was the start to the season, so for me, being the year and a bit coming up, I wanted to ensure it was started on the right foot. One of the ways I would try this was to not time myself. I pulled on my wettie to the waist, and made my way down to the start area to watch the last of the sprintman people head out. I finished putting on my wettie and jumped in for a quick warmup. (as an aside, I was seriously considering not wearing a wettie but with the weather, and the coldest ocean swim temp I've have seen in Australia (19.5) I opted for the suit)

My heat was right after the pro's so I jumped back in and swam over to the start. The horn went off and away my day started. I quickly found some toes to get onto as well as a few legs, some arms and the odd head. A quick look up, I found some free space and off I went. Now being in the water again for only 7 weeks after a 15 week layoff, I just wanted to swim smart and ensure I was doing full pulls with each stroke. Out into the broad water back into the canal and up we went. I was swimming fairly well (really good by my standards) and could just feel a bit of the tide going out as we headed up the canal. I was swimming fairly straight and was feeling good. I found the turn around buoys and back we went. Not being in my wettie for a year was starting to hurt. My shoulders could feel it and in a couple of places I was getting rubbed which was starting to get irritating. We turned into the marina and there was the finishing ramp. I hopped out and was happy with how things went. A jog over to the transition, dried off (have no idea why) and hopped on my trusty steed.

The mantra for the day on the bike was to ride smart, with good cadence of around 90-95 and take it easy on the hills and push it on the flats and downhill areas. If I felt the legs getting pushed, I would back it off or gear down, it was going to be a long day and no matter how hard I could have gone on the bike, a great bike split with a walk in lieu of a run is not worth it. It was pissing rain on the 2 lap course and there was carnage everywhere. With the wet weather, there were lots of flats, and a few good spills and accidents. At times it was raining so hard you couldn't see through your glasses, but you needed them on as without them, you were pelted in the face. I think we all learned how to look over the tops of our glasses, squinting with our heads bent down. After the first lap of the bike, I'd rode to my plan, taking in the necessary gels and drinking lots. Even though it was raining, I somehow stayed warm. Soaked to the bone, but warm. Out onto the second lap, the wind had picked up but I kept the legs turning over and was starting to believe my plan was falling into place nicely. Being smart, I stuck with it and avoided the urge to go faster. As I made it to the turn around point of the 2nd loop, things were feeling good and I was starting to pass more and more people, a sign my plan might be right. I made the turn into the community, took my last gel for the bike leg, finished my sports drink and rode on by the people standing under umbrellas or squad tents cheering us on. As I came into transition, I took my feet out of my bike shoes, and as they turned over on the pedals, the water poured out of them. A slow flying dismount and into transition I went.

Remember that nice dry transition area I had, and those extra socks..... They would have fetched a kings ransom by those on the upper levels. I dried my feet, put my nice warm dry socks and shoes on, and headed out with my two gels, one for the end of each the 1st and 2nd lap of the run.

As I headed out, all I wanted to do was run consistently and the whole way. Now this may seem easy enough, but I'd been at it for about 3+ hours. Rather than think about it as distance, I tricked my mind a bit, and told myself, 'Hey, it's only 3 laps. Each lap has 3 main sections. Complete one lap and re-evaluate." That little mind game seemed to work and it worked well. Within minutes it seemed like I was on cruise control and I was along for the ride...PERFECT.

I went through the first lap and came into the aid station area, grabbed a water, downed my gel and chased it with the water. Each aid station I would grab a water but keep running. The first lap went well, and onto the 2nd. I was still feeling like I was on cruise control and was in a zone. I was passing people, with only the odd person passing me. About half way through the 2nd lap, I started to feel the pain. But I pulled another trick out from under my sleeve (okay I was wearing a sleeveless top, but work with me here), I smiled. As soon as I did this, it was amazing how the feeling of pain disappeared. This seemed to work well and before I knew it, I was coming into the aid station at the end of the second lap. Another gel and water and I was on the last lap. Onto the last one, I could keep running right????

Smiling was only working a bit, but with some people behind me keeping me honest, I couldn't stop. I had to keep going. My mind wanted me to stop, but I wasn't listening, maybe it's because I'm a parent, but I managed to tune out the negative. The mileage marker said 16kms, only 5 to go I could do this. I kept repeating the distance 5 to go, only 5 to go. Before I knew it, I was saying 4, then 3 then 2.... 19kms down maybe I could pick it up for the remainder.... I called for more speed but there was nothing there. I tried again at the 20km marker, but I had nothing more to give, I'd ran the smart race and had nothing left, but more importantly, without smashing myself to bits. I made the turn into the finishing chute, having no idea what time I was on. I looked up it said 5.38ish or something. I was stoked. I'd ran to within 2 minutes of my PB on 7 weeks of training. I gave a thumbs up to Kaz (cheering squad extraordinaire) and made my way to the finishers tent. As I grabbed some watermelon, cookies, candies, whatever I could get my hands on, I overheard people talking about the clock time. Apparently the time on the clock was for the pro's, so I had to take away 5 minutes. I'd done a PB!!!!!!!

Being over the moon with this news I made it back to the tent to collect my things. I had done it. Raced my plan to perfection, left nothing on the course and somehow raced faster than I have before at this distance. It was only 3 minutes but hey, there's so much more potential to tap into now.

Looking back at this race I think there were three things I can take away from it.

1. I had the right positive attitude and didn't fall prey to the dreaded watch.


2. I controlled what I could and listened to what my body was telling me.


3. Paying attention to the smaller details is critical to success. By this I mean, doing your core workouts, making sure you do your nutrition right and don't sweat the small stuff.

Even though walking is now comical relief for those watching me, I know this coming season is off on the right foot. My swimming is coming along nicely, even with a PB on the swim this race, I know I'm onto something greater here and maybe, just maybe, I can chop a bunch more time off.

I'm working on the anti-oxidants (aka, red wine) for a couple of days and will be back into it later this week. Nothing too big between now and January, but I will continue to train, and maybe have some more fun in the shorter races before gearing up for my attempt at the double IM year.

Keep smiling and see you out there.

Cheers

Rich

Realistic expectations

We all dream of a great race, how we'll knock so many minutes off our last swim, tighten up those transitions and somehow smoke the bike and still have legs to set a new PB on the run. All this adds up to our best ever race, smashing our PB and still being able to smile for the finish line, followed by copious amounts of booze with mates to celebrate what was the best race ever.

Now don't get me wrong, I'd love to do a race like that. We all have our good, better, best race times, but at the same time, we get down on ourselves for only reaching one, maybe two of those perceived goals and not the perfect race. I've been stung by this mantra too many times and looking back on my previous races, I think it's time to try something different...... Yup, no goals will be set for this race in 5 weeks time.

I will train hard, I will still try and set a new PB but I'm not going to dwell on splits, where I should be or how many minutes I've put in the bank at certain points in the race. I'm going to try something different, No gadgets, no watch and race by perceived effort.

I won't need to worry about a HR monitor as I'm still carrying scars from the marathon where it cut into my chest and made for a very uncomfortable shower afterwards. I won't even wear a watch.

If I look back at my best 70.3 (so far) it was Geelong 2009, just a few months before IMA. After sweating whether or not it would be a wettie swim, I was elated and just went out to have a great time. I was slow in the water by the standards I should have swum, but I didn't care. I took it easy on the bike only sitting about a 32km average and was fresh as a daisy after getting into T2. Then the run. It was a 3 lap race, where I said I wouldn't walk for the first lap for sure. That went well, I said no walking for the second lap. Feeling really good about how I was doing I said, lets bring it home and not walk once. You know what, I did it and took off 35 minutes of my PB.

Now I'm not advocating this but, I'm going to try and build off what has worked before. Who knows, the stars may align and I set a new PB while crushing my closest mates in the process, but I have to remember, it's an individual race that just happens to be run at the same time as 1500 people doing their own individual race.

Now taking stock of where I am now, I'm just starting to feel really good in the water, but I don't have speed right now. I'd loving the bike, but I don't have the power yet. I have a great running base I tell you and it's really feeling good running off the bike the few times I've done it so far. So what does all this mean? I should be in the pool a minimum of twice a week, but really I should see if I can get in at least one more time, maybe two, if work will permit it. The bike needs power, so I need to play in the hills. So, that means no excuses Wednesday mornings and I'll play on Coot tha before work for a couple of hours. The run will be maintained and I'll keep throwing brick sessions in the mix as they are a necessity if you want to have a good third leg.

I know what I need to do, I know how to do it, it's now up to me to complete the tasks. I know this isn't an "A" race, so why should I treat it as such? Live a little out there and see what you can do, just remembering, do the best you can on the day with all your available strength and use it to build upon for that big race of the year.

See you out there folks.

Rich

7 weeks and counting

7 weeks till Gold Coast, now what??? This was the first week of swimming and biking and I have to get things into shape before then, and no, pear shaped doesn't count...

This past week was painfully good. It was my first time in the pool in 15 weeks and believe it or not, that's just a wee bit too long between swims. Tuesday night was squad swim and it was a funny feeling, the legs were there, the cardio was there, but the arms were screaming bloody murder. I survived (barely) the 800m warm up, some 25m on 30 seconds and then the dreaded bands.... yes, lets put a rubber band around our feet, to make us focus harder on our stroke, which by the way, was painful.... Then the topper of the night..........a 400m time trial.

When I was back training, I was typically around the 7 minute mark for the 400 and it felt good. Not this time. Even though I managed to squeak out a 7.46, it was nothing to write home about. Right, swim needs a bucket load of work in the next 7 weeks. Today I managed to get out for the afternoon and did a pull buoy and paddle session and mustered up a 2000m swim and things felt better than Tuesday, still painful, but much better, but time will tell.

Wednesday I got out for a good ride and Friday I made it out to do the river loop and coffee ride. I even managed to keep up, sort of, and had a good time. I managed to have the legs and rode home. All up it was a 90+ km day.

Today was another good ride, where we hit out and did the Redland Bay ride. Lots of rollers which was a nice way to build some leg strength and see how I was doing. Other than the odd testosterone surge, I did well and felt strong at the end, a good indicator that my endurance is there, just need to put on the kms and hit the hills.

The other thing I did this week was worked in 2, 30 minute core sessions. These were quite painful and Vaughn was kind enough to laugh at me while doing the exercises. I really need to keep on these and need to concentrate the strong core, no more excuses. I've asked the family for help on these and even have pulled out the Wii Fit to help me. Still hate the little bugger in there as I haven't been in the program for 8 or 9 months and the first thing it has to tell me is I've gained 2.8Kgs since the last time I was on. Thanks you little bugger.....

More of the same and keeping up with some runs to keep me in tune. The Gold Coast is too close to slack off, that and there are a number of people who are doing it and the smack talk has begun.

See you out there, and remember to dig deep when it gets hard, it'll get easier later and the coffee will taste that much better.

Cheers
Rich

What happens in the past cannot be changed. Look forward with the knowledge you have gained

I went, I ran, I was conquered. The marathon is done, I blew up and all I can say is I need to strengthen up mentally and get a move on. So with that in mind I have moved back into triathlon and away from a single sport...ah the good old days

The day after, I went out for a 7.5km run with a mate who was up from Melbourne. I'd forgotten the dates and he brought his running gear along. Rather than cancelling, I said what the heck, you came all this way so lets go. It hurt like hell for the first 5 minutes, but it was great after that. The legs knew what to do, the body held up well and the surprise of the run was the mind. It's amazing what you can accomplish with just a run... No stop watch to worry about pace, no heart rate monitor beeping at you, telling you you're running outside of the prescribed zone, just a run. Nothing more, nothing less. We chatted about work, life and how good it was to finish off a tough day with a good run. It felt afterwards like a big weight had been lifted and it was fun. That's why we do these things because we enjoy it(besides an excuse to have the odd serve of chips and gravy or the odd beer) .

Friday was also my first return to group training, with the regular crowd for a river loop ride. Alarm went off at 4am and I was out the door by 4.20 to meet the gang at the west end for 5.30. It was also the maiden voyage of my new road bike and it was new territory for both of us. I made it to the west end and it didn't hurt too bad. The ride went pretty well until about 20-25 minutes into the group ride when after my first pull at the front, I peeled off and the group took off. Legs shattered, there was nothing I could do to hold on. Like a bad spaghetti western, they road off in the distance, never to be seen again......that is until the coffee shop. Not bothered about it, I hopped from pack to pack enjoying the river loop and all its splendor. The river with its boats, all the bikes, it was great to be out there. A sit down for a cup of coffee and toast, it was good to catch up with everyone. Once I got to work though, it was a tough day as the body was willing but was hurting pretty good.

Today I was out with the old squad again. What started out as two quickly morphed into 5 and it was great. The group of 5 were all part of the gang that did IMA back in 2009. Rotating through was done, and everyone managed to bring their helmets, eh Craig? The legs held up and the bike seems to be working fairly well. The engine was only puffing smoke on the uphills so an improvement from Friday. A nice 55km ride and you guessed it, finished off with coffee. Plans were made for next weekends ride which will be good, I need to spend time in the saddle.

This week, I'll be back in the pool and back in the saddle. Apparently it's only something like 7 or 8 weeks till Gold Coast Half Ironman where I'd better be ready based on some of the smack talk during the ride ;-)

So onwards I go, building upon what I've recently done. A solid run base now under my feet, time to keep it going but also finding those cycling legs and swimmers shoulders. See you out there this week folks and keep looking forward, you can't dwell on the past.

Rich

The Final Prep

Well, another 6 out of 6 on the program this week, but it was a bit harder than normal. While not a big mileage week, only 63kms, the end of the week was tough. Friday's 13km fartlek followed by Saturdays 16km race pace run was the hard one.

The good thing about Saturday's run was it was supposed to be at race pace, 4.30/km. But instead of going out on my own, mancub was being squirmy, so I took him out for a run. They say pushing a jogger should add about 45 seconds/km but I wanted to aim for 4.45. He was soon asleep and it was over before it started. A few hard bits on the hills but when it was all said and done, I was only 10 seconds/km off my race pace (4.40/km). If you use that logic, should I be running my marathon at closer to 4min/km.....I don't think so.

Saturday afternoon though, I was not feeling well. It seems mancub has been kind enough to share his cold with me and right now it's only in my head and hasn't made it to my chest (I hope it stays away). Regardless, this coming week is very easy with a run Tuesday and Wednesday then just a short 3km on Saturday to calm the nerves.

3 more runs, 3 rest days and then the mara. Resting the legs, plenty of sleep and loads of fluids to try and get this cold through as fast as possible. Come the day, if it's still around, there's always drugs to dry the head.

I'm happy with where I'm at and the moment and time to get the head in the right frame for race day. I'll know it will be good, just how good will it be. There will be time to rest come post finish line and that's when I'll take it easy.

Till then, fingers crossed and see you at the start line.

Taper time

The last few weeks have been.....well....mmmm.....busy..That should sum it up. Work has been (and still is) busy, travel over 30,000 kms via plane, about 1,600kms by car, then there was some training somewhere in there.

While on holidays, I was fortunate enough to first run a 10km race. Now this was by no means a big race (about 140ish in the 10km) but it was still a fun race to do. I've done it a few times in the past but this was the one that I felt the best for. It was a mass start with the 5km race which shared the same course till about the 2km mark, where they went in for a loop. When they branched off, I noticed that I was in 5th place. I ran strong and for about 1 km (about the 5km mark) I held 3rd place, that's when I was passed by 2 people, putting me into 5th again. The guy directly in front of me kept looking back so I knew I had him, which I did about 500m later. I kept the 3rd place guy about 30-40 meters in front of me as it's much easier to chase than be chased. My plan was to keep the distance and about the 1.5-1km mark, make my pass on leave him in my dust. But with every time I picked up the pace, the bugger picked his up. I had it in the red zone for the last km, but couldn't do it. Not that I wasn't trying (ran the last km in 3.12) but it was not my day to podium. I tried and raced my race, but 4th overall and second in my age group is a fantastic result.

Then I had a long run to do and I was in Calgary where I met up with my running buddies. Even though it had been 2 1/2 years since I'd ran with them, it was like I had never left. It was fantastic to catch up with them, see how fit they were and find out what they'd been up to and what was next in their race calendars. After our long run, we met up for a good coffee (or two) and a fantastic brekkie. While it was nice to see them again, it was tough leaving, but know we will meet up again soon.....IMC guys??????

During our trip, I managed to get all but 4 runs in, which in reflection is pretty damn good. This past week I managed to get 5 of 6 runs in which peaked yesterday with a 21km with mancub. Alyssa was running in the Jetty to Jetty race and Colleen was running with her. So, rather than spend $80 on a race, Vaughn and I ran over to the race. A beautiful run over to Redcliffe with the sun shining perfect running weather and very little wind. There were tons of runners and cyclists out there and it was up to Vaughn to wave at everyone and say 'morning' as they went past. I ran well, felt great and when it was over (which seemed quick) I'd done 21kms in a 4.50/km average. Holy shit!!!!!

Now with the race 2 weeks away, I've done what I can and it's up to the brain now. Continue on the program and get the mind ready for race day. That's the biggest thing. I know I can run the distance as I've done it a few times now, it's all about the mental side of things.

Is it going to be tough? Only if I make it out to be.
Is it going to hurt? Pain is temporary.
Can I push myself to reach my goal? Yes.
Can I do it? No I will do it!!

Stick to the plan and mow down anyone who stands in my way come race day. I will run my race and I will set a new PB.

Catch you on the trails and see you soon.

Rich

Tough running and the Google expedition

Well another tick this week with all 6 runs in and feeling good. 82kms worth of good. I did manage to find new shoes so on my fartlek run on Friday (13kms) I ran over to the store dashed in, opened the box, put the new ones on and gave them my card. They looked a bit shocked that I wouldn't even try a quick run in them, but hey, this was about my 12th pair of this brand and the same model as the ones I just finished so why bother. It felt so nice on the way back to the office, almost as if I was running on clouds. I guess I let my other shoes go a bit too far before changing them.

Mancub and I had a good run Saturday, an easy 8km but we finished off in style with a stop over at the park. I can't believe how far up the spiderweb he can go.

Today was another 32km run and I was considering pushing it out to maybe 34kms but that was short lived.

I could not get into any rhythm and it was a total opposite to last weeks long run which went so well. I was running at an okay pace, but no matter what I did, it just wasn't there. This was the first time training on my own where I wished I had someone there with me. I got about 10kms in and I had resigned myself to not go past the 32km mark, actually when my watch read 15.5kms I said stuff it and turned around. When I got to the water fountain, I filled up my bottles and did a bit of stretch as my right hammie was tight.

Off I went again but the pace wasn't there, actually it was like I was stuck in 1st gear and couldn't find the clutch to get it going faster. No matter what I did, it wasn't going to be... I actually threw some walk breaks in today for the first time and I just wasn't going. I made it back but it was extremely tough.

When I looked at my total time, I still managed a 5.35/km pace, which ironically is the low end of the range I'm supposed to be running my long runs at but I did some calculations on my intake. I still had 3 gels and was drinking about 700ml per hour. (they say as a rule of thumb, you need to drink 10mls per minute, or 600ml/ hour when running.) Now I was just over the average, but I was cooked. Even after downing a big glass of water and a can of coke, I went to clean up. I had stepped on the scale this morning and thought, what the heck. As the scale turned over, I had lost over 4 pounds on this run, even after two drinks when I got home.

Google it was after I got out. I did some calculations and today my sweat rate was 1500ml per hour. YIKES. Now I know there are too many variable to deal with (wind, sun, temp, humidity, etc) but that's double what I was taking in. This might explain why I was covered in salt and constantly wiping my face while running. Even though I was taking in sports drink and gels, my electrolyte levels were down. They say the average person can only take in somewhere between 1,000 to 1,200 ml an hour before stomach issues but it's dependant on the individual. I need to add more fluids, especially on hotter days. More Google (what the heck did we do before this). Salt tablets may be my new best friend. Water is not the only thing you need to take in and I think even though next weeks long run is only a mere 22kms, I'm going to do the weight thing again before and after to determine my sweat rate. More data should give me a better averaging.

Back into it this week, even though I'm a bit down on myself. I shouldn't be, but that's just the competitive nature coming through, so a healthy dose of this should help a bit. Going to be enjoying this week as it's the last of the hills for me with 10 reps this Wednesday. That and I'm going to be doing my long run Saturday before I travel to do some high altitude training.

Anyone wanting to join me Saturday, let me know.

Take it easy out there and keep those legs turning over.

Cheers
Rich

ps. after some ice on the hammie and some stretching at home it's feeling good

Autopilot, could it be??

I'm really sounding like a broken record here....Wake up, eat, run work, sleep...repeat 6 times.

Another good week with a smaller session missed due to work on Tuesday as we had some senior strategic meetings for the group. In the office by 7.15am and was crawling into bed at 11:30pm, a VERY long day. Still I managed 5 runs. My two favourite runs were Friday's fartlek run of 13kms and my long run today of 32.5kms.

Friday it was another busy day with meetings, site visits and trying to manage how the heck I would get my 13km run in. It was supposed to be ran at varying speeds between 4.20 and 4.50/km. Time was tight so I decided to make it more of a tempo run. I was feeling good and it seemed like I was barely moving. Looking down at my watch I was just over a 4 min km, holy shit! I hit the 6.5km mark and I turned around. Still feeling good, I ducked in at a water fountain for a quick drink and was off again. My pace was feeling good and almost effortless. I made it back to the office, stopped my watch and had run in just under 57 minutes for my 13kms, or a 4.19/km pace...WOW. The biggest surprise was my HR average.....164, awesome.

Today was my 32km run. Taking the same approach as last weeks 29km run I headed out, but this time, my Oakley Thumps were charged and loaded with a whole new set of songs. The goal was the same, consistent running, no breaks and tall posture. Out I went same route, and this time was running into the wind for the first part, this could be good on the way home if it stays like this. A funny thing happened this time though, I seemed to be in a zone, I could hear the music, I could see the route in front of me, but all I was doing was thinking about light feet and good turn over. But the strange thing was I didn't feel the legs turning over, no stress in my breathing and I didn't feel any pain, stress or better yet no discomfort.

Every 45 minutes I would have a gel and I would drink sports drink whenever the I felt like it (turned out to be about every 10-12 minutes). I passed the turn around point from last week and kept going...my watch hit 16kms but the Woody Point Jetty was right there, surely I had to go the full way, which I did. I turned around and was on my way back, this time with the wind at my back for the return trip. I stayed in the zone the whole way, with the exception of maybe 2 areas, which I quickly had a drink, took a couple of deep breaths and was on again. It was truly amazing. Back across the bridge, through the trees and I was headed up Telegraph road. Up the small hill, through the park and onto my street. 32.5kms, done, feeling great and truly scared that I may have found the elusive autopilot that people speak of. If this is true, then I could really be onto something. Even better, my HR average for my run was 154 and I managed 5.05/kms for a total time of 2.45 for the run.

I have never felt so good about the long runs before and if I keep on this training, who knows where my new PB will take me, because it sure is going well for me.

That's about it for me, another big week and next Sunday is another 32km run for those of you who are interested in joining me.....

See you out on the trails.

Rich

On the right track??

Well yet another big week of running has come and gone. Friday had me out the door just after 5am to catch a plane to Cairns for work. By the time I got home just after 7pm I was done, and so was my run. For the first time in over 4 weeks I missed my first planned run.

I think I've impressed myself by applying my Ironman style of training to my marathon training and it seems to be working. Colleen can't believe it as I'm into the deep end of training and I'm sticking to it. That and I'm just starting to see glimpses of my potential as a runner. Never have I put this much effort into running training and I think it has merit. John Stanton (founder of the Running Room in Canada) has put together a series of running programs for various distances and I've even taught the half marathon program and seen it work. I guess I should have looked within first.... Even though I missed my run Friday I still managed to get in just over 70kms and all seems to going right.

Today was a 29km run and out I went on my own. I've been having troubles with my Oakley Thumps and today was no different. Not even 15 minutes into my run, they conked out, leaving me with no music for my long run. What the heck would I do? You think of all sorts of things, but I kept it easy and just concentrated on my pacing and how I felt. When I felt I was running a bit harder, a quick look at my watch and yes, I'd dropped below a 5min pace, so I backed it off a bit and immediately was feeling it easier. I experimented too today by taking a gel every 45 minutes and drink Endura whenever I felt thirsty. This seemed to work well and it's better than previously taking a gel every 30 minutes which was a bit too much.

Before I knew it, I was at the turn around point, and back I headed. At the 15km mark I came across a water fountain and topped up my bottles, and was back on the trail. It was a bit windy on the bridge but nothing too bad. Before long I was in the protection of the trees and was running without a headwind which was nice. Next thing I knew, I was turning onto my street and my run was done. I felt fantastic and could have gone longer. Now don't get me wrong, I was tired but feeling great!

Tomorrow I'm going to get back into the pool for some easy work as I need to get back into that and it should be a good recovery session too. Valley Pool at 12:30 if you're interested.

Next week is full on with 8 hill repeats on Wednesday and a big run next Sunday.....32kms.....BRING IT ON!!!

Keep smiling and see you on the trails.

The negative split

Well, things are going along not too bad. A bit of a hick-up on Friday with my 13km Fartlek run, but turned it around nicely yesterday and again today with my long run.

Not much really to say, other than 6 out of 6 sessions for 75kms this week. Today's long run was a cracker! No Vaughn as he was over tired and he went to bed before I could get him in the jogger. So, I was out for another 22km long run and had to keep the pace between the prescribed 5-5:30/km range. I headed out and I fought with myself the entire time to keep it slow. Every time I started getting carried away, I looked at my pace, and slowed it down. Very frustrating but it was a good sign. At the 11km mark, I turned around and was heading back. I tried to keep it about the same pace and actually, felt really good for the whole run. first 11kms 5:03/km average, second half, 4:57/km average, a perfect 5:00/km average and a negative split. Everything you want in a run.

Now the up coming weeks are going to start to get a bit harder, with my long runs now 29kms next Sunday and then back to back 32km runs. I think I might have to bribe some mates with coffee to get them to run with me for part of it as it's starting to get very boring out there on my own, especially without Vaughn.

Oh well, onwards and upwards. Here's a couple of pics from the 30km trail run I did the other week, Enjoy and see you on the trails.

Rich

Run Forest, Run

I may not be a smart man, but I do know what running is. I kinda feel like Forest right now. Eat, sleep, run, eat, sleep run, repeat. So why not put this in for ya, a scene from one of the great movies. http://www.youtube.com/watch_videos?more_url=%2Fmy_favorites&video_ids=iLvasbwj_Lc&type=7&no_autoplay=1

Another week down, another 76kms under my feet. Feeling pretty good about it too. It's amazing what you can do when you figure out that the marathon can be tamed, especially when you're coming into it with fresh legs.

Today, after much procrastination, Vaughn and I headed out for our 22km run. Still in the 5-5.30/km zone so off we went. It was very cloudy and was threatening to rain. We still headed out. From our place out along the highway through the trails and out onto the Hornbrook bridge. (FYI, if you go all the way across the bridge, it's actually 23kms) A steady run out, Vaughn said hi to all that passed us for the first 15 minutes then it was all quiet. An exhaustive morning of going to the fair and riding the trains was too much for him. I carried on as he slept. Feeling pretty good, I started looking at the wind direction...hmmm it was coming from behind. Out across the bridge and I could feel the wind now as I was out in the open. We made our distance and were now heading back. The wind was BRUTAL! It's tough enough running into the wind, but pushing a jogger just kills. As we got off the bridge, Vaughn's little nap was over and he was hungry, good thing I packed a snack and a juice box for him. A quick stop to serve and we were off again. The last 7kms I was serenaded which was hilarious. We would pass people and they would start laughing, which made him sing louder.

We made it home and it was over. Vaughn loved being in the jogger and I'm looking forward to longer runs with him. It's really good resistance training for me and he loves being out there, which is great.

This week is another big week for me with another 75kms on the books.

That's about it for me. Enjoy and see you on the trails.

Richard

9 Weeks to go & Glasshouse 30KM trail run

Well, another week down and the body is holding up. 65km last week and I've already got 30km under my belt for this week.

Today was the Glasshouse 30km Trail run. A 5am wake up for a quick brekkie and my ride was here on time at 6am. We made it out with plenty of time for the 7.30am start. A bit brisk (the car said 10 degrees), but great weather for a run. A little bit overcast. This was not your typical running race. It was a nice change with a very casual atmosphere, no timing chips no pacers and a very easy briefing before the start. All people had to carry a minimum of 500ml of water and it was typically about 5-7km between aid stations.

The countdown was on and off we started, not your typical rushing start, but a controlled pace that showed people were treating this race with the proper mindset. The route took us through forestry plantations and national park trails. For the most part, the surfaces were good, consisting of packed sand or gravel. There were some softer parts, similar to running on the beach....and water holes with plenty of mud, tons of fun.

My plan was to run as per my training regime of between 5 and 5:30min/km. Over the long hall this would seem attainable. I let the people go and stuck to my plan. Soft sand and mud made it difficult in places, but I stuck to it. Through the first checkpoint about 5.5km I was right on track. Some more soft sand and then out of nowhere, we were on a small rural road which we followed for a few kms. We were now at the next check point where I topped up my water and discarded my garbage. As you left the checkpoint, we hopped over a small gate and headed down hill....way down hill. We followed this for just over a km and you knew that we were going to have to come back up this hill at some point. The loop was about 5km and after a quick flattish spot, we were starting up the hill. And a massive hill it was. No one was running it. A long slog up the hill for a good km and as you go up, your calves are screaming along with your lungs. I used my arms to help get up and thankfully it was over. A small down hill into the same checkpoint and another top up of water. Back into the bush and things were feeling good. I was now over half way and was going well. As we weaved our way through the trees, you could start to hear clapping. What was that? I turned the corner and there at the end of the trail was a bus. Not knowing what it was, I kept going. As I approached I could see a bunch of runners....it was the 11km runners, waiting to start. The clapping and cheering was a great boost and I knew things were going well, still averaging within my range.

Now we were on a bit of a downhill forestry road and I was able to open it up a bit. 10kms to go and I was feeling good. I brought my speed up to about a 4.30/4.40 pace and used the time to gain on some people ahead. I was feeling good on the hard packed trails. Then back into the trees we went and the mud and soft sand returned. Smart running and I was going well. The final checkpoint (about 5km to go) and I was feeling good. I kept my pace up but then the hills started. 27Km mark was the worst part of the race. The up hill portions were very taxing and no matter what I did, it was draining me. Rather than walk, I slowed right down to a 'marathon shuffle' but it was forward momentum.

A turn through the trees and I could see pavement. The legs were burning, but I carried on and into the finishing area. My first trail run and with any luck more will be planned.

I finished in 2.43 for the 30km which worked out to a 5.25/km pace, right in the range I wanted.

It was hard, but I was very impressed with my motivation and determination to keep moving and holding the pace. This was the longest run I've done since my last Ironman training and I went well. I think with the focus I have been using, my marathon will fall into place.

For those of you who haven't done this race you really need to put it on your ca lander for next year. Who knows maybe next year I'll give the 50km a try...Any takers???

Back to regular running on Tuesday and a 70+km week ahead.

Tons of fun and here's to the next one.

marathon man

Well in order to get better on the last leg of Ironman, I'm training for a marathon now....Ya just a marathon right... Well that's the way I should be thinking about it. This will be my 4th and considering the last one, I started after nearly 8 hours of racing prior, this should be a walk in the park...

That's the thing with these endurance sports. What once before seemed impossible or extremely difficult becomes the norm.... I head must be warped for thinking a mere 42.195Km should be easy. Well even if it's not (which it's not) I need to get out there and train. Previous marathon attempts have been well....less than perfect training. With the attitude for training used last year, I've taken the RunningRoom marathon training program and am applying it. So far so good.

If I do the Brisbane marathon on August 1st, that gives me 10 weeks to go. Yesterday, Vaughn and I did a longish run of 17km. He just loves going for runs with me and I hope to be able to take him on most (if not all) my long runs. According to the RR book, training for a 3:15 marathon, I should be running my long runs at a 5-5:35 pace. Yesterday with Vaughn I managed a 5:30 pace for the 17km, so fantastic. They say if you are pushing a jogger, you can easily take off 30-45 seconds per km due to the added resistance. So If I get used to pushing Vaughn for training, the theory should be that come race day without the jogger, I can open up and it should feel allot easier.

Core has become a regular thing for me with 3 sessions in the last 2 weeks (another one later today too) and I think this will be my secret 10%. From what I've read, and how I've felt on other races, core is so important and it's something that I've always neglected. If I can keep on it, I hope it gives me that extra little boost.

Now for the facts, 3 marathons in the past, nothing spectacular but it's time. A previous PB of around a 3.50 I need to run to my potential. Sub 40 for a 10km, sub 90 for a half, sub 3:30 surely is in the cards for a marathon.

So this coming week has me running over 50kms so here's to good training. I can train hard for 10 weeks can't I. Why not.

Richard

Better, Stronger, Faster

Gentlemen, we can rebuild him. We have the technology. We have the capability to build the world's first bionic triathlete. Richard will be that man. We can make him better than he was before. Better, stronger, faster.

Okay I might not be Steve Austin, but what the heck, I had to get something to grab your attention, so why not a cheesy opening line from a 70's tv show. Well the bionic part is out, but the better, stronger, faster part works for me.

Last week was interesting to say the least. My original plans were to enter IMWA. On Tuesday, I was trying to enter, but commercialism prevailed and I missed out....just over 7 months from the race and it was sold out. WOW. Then I was looking at a half ironman back home to do while on vacation and as I start looking into it...yup you guessed it, sold out. 2 days, 2 entries denied.

May 1st was the next day, this is where IMA and IMNZ would go on sale. The WTC (World Triathlon Corporation), the people who put on the world championships in Kona, took over the IMA race and instead of growing it, they put a cap on it of only 1,000 people. Compare that to IMCanada, which has 2,500+. My main intentions were to do IMC in 2011, but I cannot guarantee a spot and then I would have to wait until late August to try. Back to May 1st.

At 12pm IMA an IMNZ went on sale, by 2pm IMA was 70% sold. Now is about when the panic started. in just over 2 hours over 700 spots had gone. I want to do an Ironman in 2011, but my fall back of one closer to home seemed to be slipping away...and quickly. Bucket loads of Facebook chatter of people saying they were in and the posts were coming fast and furious. I called one of my mates to see what he was planning. Well, it seemed we were both thinking about IMA and both were sitting on the registration page. Well more chatter and talk, next thing you know, I made the decision and now have one of the coveted spots to IMA. Then we all sat back and watched and the spots quickly disappeared. Before 8pm all 1000 spots were gone....commercialism had won out again.

Now I'm all for promoting this sport the we all love, but to sell out a race in under 8 hours because you want to limit the entries to 1000 people is not fair to us in the Aussie/Kiwi region. 3 Ironman races, which all go on sale very close to one another and then it's a free for all trying to grab a spot. 3 races, 4000 entries. Now compare that to Canada, 1 race 3,000 people.....do you see something wrong here????

Part of my Steve Austin mantra will be to be faster. Faster you say......well the swim, I'll kill it compared to last time, the bike will be similar but the big thing is the run. In order to get a better feel for the marathon, I'm going to do my first proper training for a marathon and do the 5 days a week of running specifically for the marathon and throw in a few swims and a long bike in should get me going well. So, I've found a marathon here at Bribie Island in October which I'll give a good go at, wanting to break the 3:30 barrier. I've gone under 90 minutes on a half now, so that should be good motivation for me. Colleen thinks I should aim for 3:15 marathon, but I think that's because she has motive to head back to Boston, which I would have to do if I did make that time.

So I'm in now. Registered and only till May 1, 2011 to wait to toe the line and the ground work for the plan in place.

What have I done??


Cheers
Richard

setting some goals

Over the past few weeks, I've made a point of getting out to train wherever possible. At work, I have either a run kit or swim bag ready to head out at lunch. Work has been crazy but by forcing myself out for a quick session, sanity levels seem to be better in the afternoon. Weekends have been fun and the past long weekend I took an extra day (5 day weekend) which was really nice.

With a corporate triathlon coming up in 2 weeks, I tried to get some cycling and swimming in this week. I actually got out there for about 9 hours on the bike which was nice....but sore. The race is short (400m/10km/4km) and I'll probably be just warming up when it's done but am looking forward to it.

But the good thing has been my focus to training. Even with the alarm clock going off at 4am twice last week, I quickly was up and out the door, so I know I can do it. But with this training, I need to do more. With an Ironman seemingly in the cards (preliminary approval, but needs full support of the board of governor's) I've been wanting to get out there on some form of schedule. So, that got me thinking.......what can I sign up for between now and then? Funny you should ask..


In May, I have a trail run that I want to do in the Glasshouse Mountains just north of Brisbane. The optional distances are 30km/50km/80km. The 30km sounds good and there's an outside shot at the 50km....

July I have a 10km race that I'll be training for and I'll be gunning for top Aussie at that one.

October has the Gold Coast 70.3 which I'll probably do, but wish there was a better 70.3 to do around here. There's one up near Rockhampton, but the bike course from hearing from those who have done it say it's shat.

Then December 5th is Bussleton, IM Western Australia, one of the fastest courses in the series.

Doesn't sound like much, but I think this will be the basis for my training and will fill it in with a few races here and there.

Yesterday I managed to sneak out for some transition training and really like it. Even though I have a serious case of bike butt and chaffing, the bit of fun rivalry was enough for me to get out there and push it where I could. Even though it was only my 3/4/5 swim in the last few months, I was getting better with each lap. Tim, if you're reading this, yes, I will kick your butt at the next challenge. you may have won the last round by a minute, I do believe you need to be brought back to reality ;-)

Oh well, my beer is done and I must get some more carbs into me....for training purposes of course.

See you soon

Inspirational motivation

Not much has changed for me in the past few weeks, just the same ol routine of work, work and more work. But it hasn't been all that bad I guess.

Last week a number of my friends were over in Taupo, NZ competing in Ironman New Zealand. All of them had been working very hard over the past few months basically living everything IM as the last 12 weeks of training typically does leading into a major event. My day was spent hovering around the computer, watching the live feed checking in on how people were doing. Nothing gets you motivated more, than to watch an Ironman event, whether in person or via live streaming IMHO.

The more I watched, the more excited I was for them and the more I wished I was actually there, competing. I found myself watching peoples splits and doing the calculations on what they would need to break a certain time (yes I was doing a masterful job of armchair coaching). Seeing them crossing the finish line was amazing, the smiles, the fist pumps, the look of complete happiness as their names were called out "you are an IRONMAN". Before I forget, I must congratulate my fellow Ironmates on a job well done.

Tim O, aka "the turtle" came into Taupo for his 3rd IM and due to injury had a very short amount of time to train. A masterful job mate, coming just off his PB time, with a fantastic time.

Faye "gunner" was injured with only 6-7 weeks of running before the event. Not only did she nail a great time, her Marathon time was the fastest age grouper and she even beat most of the Pro women posting a 3.26 marathon. Massive effort Faye, well done.

Ironcouple Emma, Craig had a great time out there. Craig was with me last year at Port and even though his work schedule had him racking up the frequent flyer points, he still managed to set a new PB. Emma had a great race and if you look at the photos, I have yet to find one without a smile. Well done Em, you were great.

Bec, was always worried about her bike for some reason, but on the day had a great race and now she's completed one, the adventure junkie will be back, I'm sure of that.

Tim F, Galen, Michael and Sophie were the remaining IM virgins and belted out great results. From the stories and Facebook posts, we still believe Tim F. is making up for 3 months of no booze and partying all in one go. Tim, if you're out there, well done mate on the solid effort!!

All of this IM watching has gotten me into the mindset for another big race. I'm more focused, learned allot over the past year and really want to 'race' an Ironman. I have some time goals in mind this time and want to smash them, knowing full well, it'll mean some serious training on my part. Going into it too, I'm going to change things up a bit and change some of the focus I had over my last training journey, more suited to my available time frames rather than a specific 'team' approach.

Now with work getting in the way, most of my training has been the odd run at lunch and a couple of runs on the weekend. I've managed the past few weeks to clock up between 20-25km running on the weekend which has been slowly improving.

Last Thursday I did manage to make my way back into the pool over the lunch hour and all I can say is it hurts. Remind me not to be away from the pool for that long again. My 1500m swim was painful after getting out and if felt like my arms were going to fall off as my shoulders were so sore.

With the BRW triathlon coming up at the end of April, I need to get out there and do some token training. (the BRW is a corporate Tri, only 400m/10km/4km done in teams of 3, where each person does the whole race, before passing on the timing chip to the next person on your team)

I'm really going to work hard on this training thing and hopefully things go well for me. Now that I'm getting in 30-40km of running in a week, it's time to start working on some strength and play in the hills. I want to be a strong runner again and hope to do well and some running races in the near future.

Catch you all soon.

Training via the managerial style

As much as I'd love to be out training with the group (and in all 3 disciplines) it's just not happening now. Stop me if you've heard this one before...

Pack you gear for a run and a swim for the day, once before work, once after work... Then, you get an e-mail on you blackberry, stating you need to be in for a meeting first thing in the morning before office hours... Scrap that run. Then you start work and before you know it, the 5:30 evening swim has started and you're still at your desk. hmmm..... Well the only thing I've actually managed to do is sneak in a run over lunch which lasts between 6 and 8 kms depending on how frustrated you've been with your day. I've become the managerial token runner... kinda hard to be a triathlete when you're only doing a third of the events.

Over the past couple of weeks I've managed to get out at lunch 2-3 times and have been able to follow that up with a longer run on the weekend. So over the past couple of weeks I've been around the 40km/week mark (not too bad considering).

I've tired to go for a swim at lunch, but with all the school swim carnivals on the go, no swimming at the Valley pool for a couple more weeks.

I've had three new positions approved at work and the resumes are starting to flow in, so hopefully only another month and a bit before I can get some sense of normalcy into my training again. The other kicker with this too, is Colleen has been very busy in her new permanent teaching position and most of her spare time is spent preparing lesson plans. Today was a classic example of her typical Saturdays. Vaughn goes down for a nap, she heads to the dinning room and usually I head in letting her know dinner is ready.

Tomorrow I'm going to get my arse out there with some of the gang for an easy 90km ride which will be very nice to do.... Ride, coffee and smack talk = a ton of fun.

That's about it for me, not much other than work and trying to keep my sanity.

See you soon
Rich

A week of training hard... ah....

Well after a week of warming up, I headed out and did a solid week of training. My goal was to do 3 swims, 3 rides and 3 runs.

Things were going well until I had to fly out to Perth for work which ate up most of my Thursday and all of my Friday. I did manage to get a run in early on Friday morning in Perth, but I guess that's what happens when your internal clock tells you it's time to get up, not realizing you are 2 hours behind. (I was up wide awake at 3am, but managed to get a bit more sleep before heading out). The run along the Swan River was nice and helped to put my last trip to Perth into better perspective. And the funny thing, it is a nice place to run in, just don't bank on finding a coffee shop open before 7:30am.....they have allot to learn I tell ya.

With the disruption of work, I still managed to get in 8 sessions, which was really good. The calf held up well and I now am a firm believer in the compression calf guards.

Sunday was a double workout, starting with the Mnt Nebo, Mnt Glorious, Samford loop. The IM gang were doing 2 laps, but since this was my first bit of hill work since early October, I played it smart and cut it at 1 lap. I held up well too, with the climb to Nebo, while being tough, wasn't the monster I thought it was going to be.

In the afternoon (after a small nana nap on the couch, what can I say, cricket was on) Vaughn and I headed out for a 30 minute run together.


It was pretty warm (just above 30) and at the end of it (almost drowning is sweat) we had some freezies to cool down. Good fun and it was nice to back up the morning workout in fashion.

This coming week I hope to figure out what my plans for racing are, but will see how things go. Work might get in the way of what I want to do, but we'll see.

Take it easy and see you out there.
Rich

Doc's orders

Wow, isn't technology great.

Above you see the perforated vein and directly below it, the tear in the muscle and the white bit below that, is the build-up of fluid (okay blood) which was a result of the vein rupturing. What does it all mean? Well according to the doctor, it's going to be tender for a while as the build-up of fluid breaks down. He also said to keep going with the training and the tear has healed well (and he liked the fact I took it easy for a few weeks) and it shouldn't hold me back. His words were....'it's not a career killer and by all means, if you want to, go for it at the end of March".

Hmmm

Compression was a recurring word he used, so today I went out and purchased a pair of the 2XU Calf Compression Guards and decided to give them a go. These are them.


So in the 31 degree weather, I headed out with my new guards and wow, what a difference. I felt really good during the run and after too. Now I have a confession to make....I've seen people out there with the socks on and thought, what the hell you doing? After today I'm an instant believer in them and look forward to trying them again tomorrow when I hop on my bike.

With this initial success, I'm going to play it smart, add more bikes and a couple of runs a week too. Depending on how things go next week, I'll either stop or give it a go again. January 31st is the cut off for IMA and depending on how things are feeling leading up to that date, will decide what I do.

For now, you'll see me wearing my funky new 2XU gear with fingers crossed.

Cheers
Rich

A new year, new goals

A team picture from Perth....Better late than never I guess.

2010, Happy New Year for starters. With the start of a new decade, time to get some goals in place so one has a focus and better yet, an excuse to get out there and socialize...I mean train.

With the last week being on vacation up at Rainbow Beach (north end of the Sunshine coast) I really didn't want to do too much other than relax. Ha! Over the course of the week, we made many a trip to the beach, explored the area, did my very first surfing lesson and actually had the odd afternoon nap.....and many a beer and bottle of wine was consumed, although I blame most of it on evaporation.

The impressive part (other than getting up on my first wave while surfing) was the 10km of swimming I did in the lap pool at the resort. For no structured training, I did not do too bad thanks, swimming 5 of the 7 days we were there. I also attempted my first run, just to see how things were and successfully managed a 20 minute run without pain. Going off this, today I did another attempt at running and did a 5km run to see how things were going. While not setting any land speed records, I did manage to feel comfortable out there and it wasn't until about the 4km mark before I felt any discomfort in my calf. While encouraging, I can tell, I have a ways to go before getting back into the 35-40km a week range again. :-( The ability to get out and run today, I think will look favorably on getting out and trying a bike ride again, so this coming week you might actually see me out there.

Following the people here who are training for IMNZ and IMA, it's pretty hard to take, as I have a new drive to get back to an Ironman and give it a go. Maybe that's why I did as much swimming as I did while on vacation? A sport that can offer such diversity in the training is the main reason why this sport is so addictive.

This coming Friday, I go to the specialist to see where I am and what it's going to take to get back into health again for another IM. Depending on what he says, will determine whether the January 30th cut off for IMA registration is available to me.

If this doesn't work, I think IMWA is an option, although I will need to sweet talk my daughter, as it occurs on her birthday weekend. I know IMC 2011 I will be at the start line as this race is one of the best in the world and I want to do one in my home country. There's even talk of some of my friends from back home who want to do IMC at the same time, so why not. Now, if I can only manage to convince some of my Aussie friends to come along, this could be a great time.

So, here's hoping, 2010 is a good start to the decade, where I plan to do at least 3 Ironman events.

Keep your fingers crossed for Friday and see you out there.

Rich