week 14 but is it too late to move the goal posts?

So, in the past three weeks I've spent over a week in other cities, racked up some more frequent flyer points, and did a massive pb in my half ironman distance. But the big thing is, I managed to still get some serious training in, despite the meetings, lunches, and a few too many drinks.

With 6 weeks to go, is it too late to up the stakes? My training distance thus far has taken me further than the distance between Brisbane and Perth and I'm feeling well. And this weekend my training was the type where I got to really think about what it is you're trying to achieve and it got me thinking if I put the posts in the right location. Let me explain.

Saturday, was my long run. The session had me with a 15 min warm up, 4 x25 minutes with increasing pace and a 15 min cool down. It was pissing rain so I put on my gear, threw on the fuel belt and headed out. I don't know what it is, but I really do love running in the rain, there's just something about it. Finishing my warm up, I settled into my first 25min section. I was following the same route as last week so I had something to compare to. The first 25 min went by quickly and I seemed to be moving at a good clip. Into the second 25 and I was approaching the bridge to Redcliffe. On the bridge it was blowing, rain was pelting down and I had a grin from ear to ear. I was half way across it and I looked at my watch, I was going to cross it before my 25 minutes was up. I wanted to go a bit into the 3rd 25 before turning around so I would complete the run without having to tack on more when I got home. As I started to run my 3rd section, I had 5 minutes to go before the turn around, and the scary thing was it was almost exactly the same point where I had turned around the previous weekend. Back I headed and I was feeling great. I quick stop to refill my bottles and I was off again. I felt like I was going too fast, but it was feeling good, so I kept at it. I crossed the bridge and was entering my final 25. I picked up my pace and I was thinking to myself, this is too fast, but it's not hurting, so I stuck with it. Before I knew it, I was done my last 25 and was now into my cool down, and I was within 150m of where I started my first 25 min section, so my strategy worked. I strolled into the driveway and stopped the watch.... I had ran the same 25km distance as I did the week prior, but 14 minutes faster.... hmmm.

While last week was a shocker of a run for me, it still was okay, but to run that much faster and feel good at the end???

Now today's session, my plan was to ride for a solid 5 hours but wanting to attain a distance no less than 150kms, hey, if the phantom can do it, why can't I? (sorry for those who don't know who this is, it's one of my mates training for IMA with me). The alarm went off and I was opening the garage door to head out....but is was raining. Now I love to run in the rain, but I hate riding in it. So, rather than head out immediately, I threw my road bike on the wind trainer and thought I would ride for a bit until the rain slowed/stopped. Well....... I can tell you that after 5 hours on the wind trainer, it was still raining when I finished up.

Now this doesn't seem like much, but when you have no music, no one to chat to but the voices in your head, it's a very, very tough thing to do mentally. But I kept at it, the legs kept turning as all I was concentrating on was keeping the average above 30km/hr, I had to reach 150km. After a few hours, my bottles were empty, so I headed into the house, perplexing the family as to why I was home, filled my bottles and headed back out. I kept at it, watching the rain, watching the speedo, watching the birds fight on the neighbours roof, back on the speedo. 3 hours, 4 hours, and FINALLY 5 hours.

This ride was easy on the body, but tougher than hell on the mind, but I stuck with it. All up 155kms.

So... what the heck does all this mean? I seem to be running well again, I can tough out 5 hours on a wind trainer, I've set a new PB feeling good after it was all done? Well first up, it gives me the indication that I'm training to plan and training smart. But have I set the goal posts in the right spot some 20-25 weeks ago (or whenever the heck it was I came up with a number)?

With 6 weeks to go, I've got 4 weeks of hard training left before a 2 week taper. So I think it's time to rethink it rather than pull the current posts, I think I'll put a second set in.... for now. I've got a few key training sessions coming up which I will use to judge which set is best. So with this in mind, I venture forward, giving all I can, but being smart about it, pushing even harder in an attempt to be in the best possible condition for May 1st, at 6:30am when the cannon goes off. Time will tell which is best.

Keep at it and see you out there.

Week 11 – Done and dusted

This past week was a pretty good one (if I do say so myself). It was a bit of a change to the program as I threw a half ironman in there for good measure, to see where I’m at and whether or not I’m on par for where I want to be.

The plan was to follow program through to Thursday and then modify it so I could fit the race in on Sunday morning up in Noosa. I stuck to it and even though I had a bit of a sleep in one day, I got up, did my core session before work and then did my longer bike in the evening while on the wind trainer.

I took the Friday off then did a light run/ride on the Saturday, just to make sure myself and my bike were ready for the race the next day. The race was a two loop swim around the island, a two lap bike course with an extension to the famous Noosa Olympic course, and four laps of the run. My intent for the race was to follow what I plan to do at IMA come May 1st and to also race by feel, that’s right, no watch again. The only thing that I knew was my bike info as I kept the computer on. Before this race, I’ve had 2 successful half ironman races in a row, and I wanted to build on what I’ve learned works for me and try and stretch it a bit more. And to make things more enjoyable, there were 5 of us who are getting ready for Ironman races (4 for IMA, 1 for IM South Africa), so having others around, made it more fun.

Being a club race, there were less than 100 competitors and the bike course was open to traffic. Being the casual nature that is Noosa the 5:30am start was stretched to 6:30, which really made it tight. As I write this, I’m cruising at 38,000 feet heading to Melbourne for work. I highly DO NOT recommend, doing a long course race, jumping in the car, race to the airport and sit in a plane for a couple of hours. “flight attendant, I’ll take another white wine killer please”. Sorry about that.

The swim was wetsuit optional and since the bay we usually do open water swims in is polluted from the floods still, this would most likely be one of the only chances before IMA to wear it, so I pulled it on and we headed for the water. It was weird, it was hot, then cold throughout the swim. The good thing was, even though, I was near the back of the field it seemed, I was swimming strong and I before I knew it, the first lap was over. Around one more time and there was the exit, I popped out of the water and into transition. Coming out of the water, I must say it was the best I have felt coming out of the water, didn’t feel tired at all and the arms were in good shape. This was a fantastic start to the race and exactly what I wanted to be feeling. To be honest, I think that I could have improved on it, but I was very satisfied with the efforts.

Onto the bike I headed, and quickly found a good gear to stay on. Out of town, up the ‘famous hill’ and out onto the main road again into the bars. I was feeling good, but I wanted to push it a bit more. The last few races I’ve done, I’ve taken it easy to save the legs for the run and have done about a 2:50 average. Well below my capabilities, but it seems that if I push too hard, the run falls apart, which is where I should excel. I saw the gang coming back into town and they were moving. I was sitting on about 35km/hr but they looked to be at around 40. Hmmm. I made it back into town, feeling good and headed out for lap two. I saw the boys again and a quick check of time, I was losing ground on them. I nailed my nutrition, and when I hopped off the bike, I’d rode the course in 2:40, just as I wanted to do, the only question now was, had I cooked my legs on the run.

Out onto the run course for the 4 laps and all I can say is THANK YOU, to the bloke manning the hose, spraying the athletes down. At 30 degrees out, it was a life saver. I wanted to keep the legs ticking over, but didn’t want to go out too hard. The plan (which was stuck too) was to walk the aid stations and take 3 gels on the run. I was starting to worry about time, with my flight weighing heavily in the back of my mind, but I couldn’t stop. I was on a PB pace and there was no way I wanted an asterisk beside the result.

First lap done, second lap done, 3 lap done, I wasn’t losing to the guys in front of me really, and I was feeling good. For the 4th lap, I headed out, and tried to increase the pace. In the heat, it was a bit tough, but I managed to hold a bit faster for the last one. I knew I wasn’t going to walk which was a good feeling, so it was just a matter of finishing the lap and paying attention to the body, knowing that I still have 8 weeks after this till my big race. I came in, crossed the finish line and heard the time, 5:16:XX, I’d taken 16 minutes off my previous best and was happy....somewhat.

You probably know this feeling of which I speak. You go out, race to plan, set a significant PB, but the others you train with, all smash out greater results than you. Ya that feeling. What is it about the human psyche that bashes us when we do what we set out to do, yet is disappointed in the end? The entire ride home, Colleen and I talked through the race, why had they crushed me like a bug on the course? Yes they swim better than I, but when it comes to the bike and run, we’re fairly closely matched. Maybe I need more mental toughness. But I should be happy right? I did what I wanted to, but still not enough. Once this season ends I think I need to train specifically for a half and see what I can do. I could increase my bike speed, which may give me 5 to 10 more minutes, but what will it do to the run? I could run even harder, but I don’t want to walk.

Yes I’m happy but there will always be a competitive bone in my body which pushes me to aim higher. Maybe that’s why triathlon is perfect for those with type A tendencies...

Onwards and upwards I say, I’m in line for what I want to do at IMA, so away I go and use this to push me a bit harder in training, who knows, maybe I can come a bit closer to the gang come the big day.

Cheers and safe training everyone.
Rich