Monthly totals; October 2013

Swim: 2:00 | 4900m

Bike: 7:35:28 | 181.9km

Run: 7:19:27 | 64.54km

Bike Trainer: 1:55

Massage: 3:00

Walking: 1:10

Yoga: 10:00 

 

Weight: 60.3 kg. -1kg.  Significantly fewer hours than last month and still down a kilo. I'm not complaining. I ran the Melbourne Half Marathon that I wasn't well prepared for, thought I'd done myself an ITB injury. Thankfully a week of not running saw it relatively unscathed and back to training. Next on the agenda an 85km ride along with the continued triathlon training. Bring on the warmer weather please!

Upcoming events

 

Why all the training in all the sports?
I signed up for the Gatorade Triathlon series. The last time I did the series was 06/07. I'm still trying to work out if much has changed in regards to training. If you know it has, give me the heads up!?

As an opening I've also signed up for the Bass Coast Cycle Challenge the weekend before the first tri. 85kms in the legs the week before a first race, genius! More so I'm looking forward to spinning the legs with my Mum who's also riding and a mini escape from the city.

Tues; Bike trainer: 50 min.
All zone 2

Wed; run: 8kms time unknown. All zone 2

In the swim

I'll be honest, swimming is not my fave. There was a time I liked it, but I'm pretty sure that was more to do with my hot instructor than anything else. I try not to think of it as the necessary evil, because it does have its advantages. When it's howling with wind and pouring with rain, swimming indoors becomes the favorable option. It's also a little easier on the body and can aid in recovery. I have access (through work) to a pool that is under-utilised, and free! There is never the need to share a lane and as a result I no longer suffer from "lane rage".

The key to sessions is having a plan. I used to not and ended up swimming many a 1500m+ straight. It has its benefits but not every session. I write out my program and stick it to my water bottle. Then I have less thinking to do at the pool. Less thinking when the blood is elsewhere works for me.

The key to getting there in reasonable time is a dedicated pool bag. With my pull buoy (that doubles as a kick board),  goggles (I swear by Aqua Sphere), moisturizers (the chlorine is drying) deodorant (and stinky) and hair dryer. Not forgetting underwear works a treat if I wear my bathers to the pool too. I have spent far too much of my time looking for errant goggles. Now they live in the bag. The bag lives in the cupboard a cursory check to make sure I've got enough shampoo and I'm off.

Swimming presses my hungry button. I usually pack a few dates (nature's Gu) or a peeled orange that I can tuck into once I'm done.

Sun; brick session ride/run: Bike 1:23:16 | 31.6km | 22.7km/hr
Run 15:04 | 2.18km | 6.54m/km
Bike was all Zone 2, low heart rate. I could have pushed it a little more and still been within the zone. I got to practise a transition dismount. There's some work to do. The run was Zone 3. My heart rate just wanted to climb and climb and climb off the bike. Rein it in. Rein it in.

Mon; swim: 2000m | 48:00 | 2.24m/100m
The first session in a while where I've actually put the work in when it said 'effort'.

Mon; yoga: 1hr. Simply flow.
The danger of doing this prior to night shift means all I want to do when I get home is snooze. 

Excuse me ego | Zone 2 training

The week was more productive than anticipated. I was on a course for work, my second time around and there was pressure to pass - mainly from myself. The travel was long and morning shifts weren't conducive to training, let alone the exhaustion after concentrating all day.

Add to all that the start of a training plan. One that adheres strongly to training in Zone 2, 65-75% of your max heart rate. Basically a rate of training that allows you to breathe through your nose if you wanted to, one that builds endurance and encourages your body to be more efficient at what it's doing.

I've promised myself I'm going to stick with it for a month (potentially longer). It is painfully slow. It is constantly keeping my ego at bay. I know I can go faster, but I will be governed by my heart rate, not by how much faster that person who just passed me is going. The added bonus is that I can do a 2 hour ride prior to work and not be exhausted. I tend to feel ready for the next training session. So that's an early good thing. Go on body, adapt! Do your thing!

Mon: Run;  37:52 | 5km | 7:34/km. 
Steady Z2 run. Had to walk in the last 2kms to keep the HR down. This is my first real run since the Half and there was no ITB pain. Bonus!

Wed: Bike Trainer; 1:05
Majority Z2 plus 5x 3min @ Z4. Watched taped stages of the tour and listened to my fave playlist to keep the boredom at bay. Reward was my guilty pleasure 'The Bachelor'.

Fri: Run; 44:22 | 5.46km | 8:08/km
Warm up 15m @ Z2. Main 2x (4min @ Z4, 3min @ Z2). Cool down Z2.
So much walking. I let my Garmin determine my zones. I'm pretty sure it uses 220- age and as a result the numbers are a bit off because I saw 188bpm at the end of the half. I'll tweak the numbers before the next run.

Fri: Yoga; 1:00 Simply Flow. Lots of hip opening poses and ITB stretching. Felt so good.

Sat: Ride; 2:14:27 | 51.3km | 22.89km/hr
Majority Z2 plus 5x 3min @ Z4. Significantly harder to get into Z4 on the road rather than the trainer, unless of course there's a hill!

Swag

This was in the half marathon swag. A snack of tuna that was last night's entree, a small hand towel that will prove useful for sweat during spinning and a sample magazine that includes an article on hip stability. Along with my lazy ass, I also have weak hips. I have been doing single leg squats a few times a week for the last few weeks. I certainly notice when I've been doing them - hello! training effect, but as the article suggests because I can't do them without my leg wobbling everywhere I've got a little way to go. It also suggested to add other exercises which I plan to do.

I've pulled up ok from the half. My quads are a little sore, but nothing too major. I may have done myself a disservice in the ITB department. My left ITB at the hip is somewhat painful. Thankfully I have a massage tomorrow!

I'm not entirely sure what event is on the cards next. I'm looking closely at a recreational ride in mid November and then potentially the Sprint triathlon series. I also, along with 3 other friends put my name in the hat for next years Berlin Marathon! Eeep!

Until decisions are made there's yoga and swimming on the cards for some active recovery. The plan is also to start running again later in the week, but I'm on the search for a beginner's speed plan!

Yoga: 1hr | Simply flow

Melbourne Half Marathon 2013

 The Short: 2:18:45 | 21.1km | 6.35m/km

Pre race routine:
I never actually started training for this race after the half marathon at RunMelbourne in July. In the end I had no plans to actually run this event. I decided to downgrade to the 10km. But I left it too late, on Friday, when I went to the MCG concourse I was in line to change my event. I got to the front of the queue and was advised I'd need to pick my race packet/number up first and then change events. At about the time I picked up my race packet the 10km sold out and I was left holding a 21.1km entry. I quickly pushed aside thoughts of canning the run. I did what anyone else would do, I googled "how to run a half marathon with no training". The two key requirements appeared to be an awesome playlist and a running buddy who was in the same position. I had neither. 

As an aside how good are family? When my scooter opted not to start the night before a desperate phone call to Mum and I had a lift to the start line.

Run comments:
Instead I gave myself 'permission' to run whatever pace was required that would get me over the line. It wasn't fast. I haven't had a super close look at my splits, but they were pretty consistent. As is the case with my longer distance running. I tried to visualize good form and generally enjoy the company of running with other people. They of course were listening to their kick ass playlists! The crowd and volunteer support was really good.

The crowd thickened as we got closer to the MCG. It was easy to lift with all the cheering. Running onto the 'G was awesome. I tried for a mini sprint to the end and partially managed. It's a toss up to spend a heap of time out there on the ground or get the run over and done with!

I ended up fueling with three Gu. One at the 45min mark, one at 1:30 and another at about 2:00. I think I had 10-15 mins of stomach distress, but I kept running and it went. I took water at every drink station. Even if it was just a few sips. I felt as though my drinking and nutrition were spot on. I meant to take some Clif Shots, but because I didn't pack them with the rest of my stuff the night before I forgot them.
 
Before the race I took a photo of the splits for a 2:20 and 2:25 half marathon. I referred to these every so often during my run so see where I was at. I always find my Garmin is a little out and my math is appalling at the best of times. 

In terms of the race itself, it's massive. I think this year there were a record number of participants. Considering that the ability to get a drink of water during the race itself was relatively easy. There was an offer to pick up showbags prior to the day which I took advantage of. Not every finisher was directed to powerade and a banana - so I went hunting for same and got results.

Compared to Melbourne's other big half marathon, I actually liked RunMelbourne better. There's a stack of entertainment on course and the course is slightly more interesting route wise. But for finishing on the 'G Melbourne Marathon Festival is certainly recommended.

What would you do differently?
In terms of during the race, nothing. I was happy enough with my performance. My attitude remained positive throughout. This is key!  Prior to racing; train! Work and life and everything else became a priority.
I say it every time and one day, just one day I might take heed; speed work would be of great benefit.

Warm down?
The bucketing rain after finishing helped that. I took a mineral salt bath afterwards.

What limited your ability to perform faster?
Talent!
Oh and some ITB pain on the left kicked in at the 12km mark. This will be watched.

1602

Today is what is called a "recovery" day. I finished work early this morning and don't go back until tomorrow. I nap for 3-4 hours in the morning and wake close to midday. I then do whatever I feel capable of doing. Today outside lured and I tested my legs on the bike for the first time in a couple of weeks. I have a crazy notion that I will do a triathlon or two this season. I wanted to experience a short ride, akin to sprint distance triathlon.

This night shift went well. I had a day where chocolate covered licorice and lollies got the better of me, but my eating was back on track the next day. I managed to move 6 days out of 7. Sure, low intensity, but moving nevertheless. Night shift is hard, it's unnatural, isolating and can be depressing. Kindness to oneself during the week is key!

Breakfast: Green smoothies have worked a treat this week. Rolling with the same banana, peanut butter, milk & baby spinach combo today.
Lunch: 1 scrambled egg with cottage cheese and two pieces of toast
Dinner: Roast beetroot, feta, walnut and spinach salad
Snacks: Blood orange, lollies, stewed apple, yoghurt & cacao nibs, green tea, hot chocolate

Ride: 47:33 | 21.5 km | 27.13 km/hr
The tail wind home helped me no end!

Yoga: 1hr
Simply flow. I am starting to see the slightest improvement in my downward dog. It also makes me think more about my body position in day to day life. This is really important for me as poor posture has led to some ongoing pain in my hips and neck of late.  

1572 and Night shift

At this stage due to staff shortages, I'm pretty much on night shift every three weeks. I don't mind, but if you're not prepared it can be a tough and isolating week. The first night shift I did I put on 2 kgs in a week. A week! I didn't get enough sleep, my hormones were in turmoil and I couldn't eat enough. I had a hard time shifting the weight. But after a discussion with my doc and some time to trial what does and doesn't work I have the week down pat.

Sleep.
After consulting with my doc, I opt to take sleeping tablets for the week. This means I usually get 7-8 hours sleep per day. It makes all the difference, I function at work (less mistakes for my paper work - yay!) and don't fall asleep at the wheel when driving home in the morning.

Eats.
Before I go to bed at 8:00am or thereabouts I have breakfast. I wake up between 4-5:00pm and have a light lunch or second breakfast. I have dinner at 8:30-9:00pm and all my snacks/coffee are consumed at work.  Usually 3:00am onwards I start to get hungry.

Exercise.
I try and do something each day. It doesn't always happen. I tend to take it easy, going for long walks to get some vitamin D, rather than slogging through a run I'm just not up for. Also between the two yoga studios I go to there's usually an evening class I can get to.

Breakfast: The ubiquitous green smoothie, not too many additional items because I don't need the extra calories to sleep. 100g frozen banana, 150mL full fat milk, 1 tbs natural peanut butter, large handful of spinach leaves, small celery stick.
Lunch: Cape seed bread toasted with butter
Dinner: Pesto pasta with roast tomatoes and pumpkin.
Snacks: Orange, celery, strawberries & full fat yoghurt, M&M crispys - to show that sweet things do creep in!