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