In readiness...

Tomorrow my first sprint tri in quite some years. The goal is to finish. It will be interesting to see where I'm at and set more goals from there. I feel underdone on the running aspect, in that I'm not running the times I was hoping to at this stage. It's a little daunting, but all I have to do is keep moving forward, that's all I ask of myself.

Mon; run: 50:44 |  8km | 6.19m/km
Testing the distance. It feels like it's been a while since I've run this far.

Tues; yoga: Simply flow | 1hr
While I want to move up to power flow, all the simply flow classes I've done of late have certainly been challenging enough!

Wed; ride/run: 1:10:58 | 26.8km | 22.6 km/hr hilly ride followed by 12:58 | 2km | 6.28m/km run. It wasn't overly warm and my feet were numb making for some awkward running. Good practice for Sunday, the forecast is not warm.

Thurs; ride: 1:33:08 | 39.5km | 25.45km/hr. Beach rd ride.

The weekend that was

The weather on the weekend was average at best, Saturday morning I got in a yoga class and then headed to the Mornington Peninsula for a birthday BBQ on Saturday night. I headed down a touch early so I could take in some of the two bays trail - I'd run part of it at the start of the year for the Two Bays 28km trail run and I've been keen to revisit. I started from Greens Bush. It was gorgeously serene. I saw one other person on the trail and heard plenty of bird life around me. I ended up jogging on the flats and walking the rest. It's well signposted and somewhat protected from the rain that was falling. Thankfully it was too cold for snakes.

Sat; yoga: 1 hr | Simply flow. Lots of back bends and hip opening today.
Hiking: 1:05 | 7km

Sun; ride: 1:34:20 | 39.3km | 25km/hr. A strong headwind heading out. Very unusual, but makes the way home super fast and fun! I didn't worry about HR, I just wanted to see what I could do.

Mon; swim: 54:00 | 2200m | 2.27m/100m. Lots of drills and a bit of distance. Cramming my two scheduled swims into one.

October Snapshot

A teeny InstaSnap of October.

November rolled in while I was on night shift - the days and nights all tumble into one I tell you.
Very glad this one is done, I lost steam towards the end and the desire to train faded as the week wore on. Thankfully my eating stayed on track.

Today a recovery day from the shift work, a time to restock the fridge, do some housework and get to yoga. Very much looking forward to getting back into swimming, cycling and running.

Yoga; Simply flow 1 hour.
I'm hoping to get to a power flow class later in the week. You know, when I've had more than fours hours sleep.

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

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.  

1637

Yesterday being Grand Final day was a day full of food and drink. I ended up overdoing it and feeling a little queasy. You live and learn. Today back on track.

Breakfast: Apple and ricotta pancakes (base being 1 egg, 1/3 cup oats, 1/2 tsp baking powder - works with mashed banana too)
Lunch: Satisfying salad sandwich, scoffed this after yoga!
Dinner: Wile rice pumpkin and eggplant salad mentioned previously.
Snacks: Dates and walnuts, Celery and an Almond milk hot chocolate (last two not pictured)

Run: 35:34 | 6km | 5.55m/km
It was windy and rather unpleasant for 3 km.

Yoga: 2hr Flow Workshop
I learned so much. I realised how little upper body strength I have. And that's ok. Just got to keep plugging away at it.

1653

Friday's eats
Breakfast; Cape seed loaf and butter. So delicious. And a large coffee after yoga.
Lunch; Corn tortillas with ricotta & eggs, scrambled plus generous lashings of hot sauce. 
Dinner; very loosely based on this, subs included wild rice, walnuts, addition of feta & avocado.
Snacks; Celery, blood orange, stewed apple, almond milk hot chocolate.

My eating is not usually this virtuous. I had totally planned to have a chocolate bar at work, but we were so busy there was barely enough time to eat dinner! I had the hot chocolate at home instead.

Run: 1:19:52 | 12.2km | 6.32m/km
Windy conditions. Not feeling the love with my running at the moment.

Yoga: 1:00 | Simply flow
I found it a challenging on the mat today, probably due to tiredness after running.