Tag Archives: half ironman training

5 sleeps…….

23 Oct

23 October 2012 – Esperance beaches

This morning it was my last run before leaving for Port Macquarie – a 45 minute fartlek run along the cycle paths around home. It was a little coolish so was wearing tights and long sleeved top. No problems with the run. Done and dusted 🙂

Starting to finalise what I can at work before going on leave. However I know that much of it I will come back to deal with in a couple of weeks! We had an afternoon tea to celebrate a colleague’s birthday this afternoon – homemade cheesecake, chocolates from Borneo, almond biscuits, cupcakes and so it goes!

Tonight I have pulled out my large sports bag and checklist for Sunday – I am starting to put together what I need for a swim,cycle,run event. There’s so much stuff to pack. Not only can triathlon be an expensive sport, it is also a hassle when it comes to travelling. You cannot travel lightly when you have to cart a bike and all the other stuff that goes to doing the event. And lets not forget the paperwork – I still haven’t received my membership card in the post so I have to take paperwork related with paying for my membership on-line.

Tomorrow: the plan is to do a swim session early in the morning then that’s it until I get to Port Macquarie. Not long to go now!

Trying not to succumb to nerves……..  😉

“Don’t cheat the world of your contribution. Give it what you’ve got.” – Steven Pressfield


6 sleeps and counting…….

22 Oct

22 October 2012_driftwood, Fraser Island

One day of work done and two to go before we leave for Port Macquarie.  Have I started packing? No. Have I thought about starting to pack? Yes. But thinking and doing are two very different things! Besides I still have a couple of training sessions to get done before I commit to packing.

Tonight it was a 40 minute intervals session on the bike, a nice change from the usual 60+ minutes I’ve been doing. It wasn’t exactly a warm evening night to be outside and on the bike. There has been a very cold wind blowing today. I have started to keep a close eye on the weather for Port Macquarie and hoping and praying that they don’t have another hot day like they experienced last Saturday. At the moment the forecast for Sunday is for a possible morning shower, partly cloudy, 8-21 degrees. Wind might be a problem and it looks to be south to southwesterly.

Had lunch with a good friend at Two Before Ten cafe. It was great to catch up and have a chat.

Tomorrow: the plan is to do a 45 minute fartlek run in the morning. Tomorrow night I plan to start packing, especially my triathlon gear. Lists are done, it’s now time to act 🙂

“The only one who can tell you ‘you can’t’ is you. And you don’t have to listen.” – Nike



One week to go

21 Oct

Definitely into countdown mode now. Lists are being written and last minute changes are being made. Such as a new helmet – bought today. Its lighter and has more air vents and more importantly, fits better. I’ve also changed the shoes that I will be wearing for the run as the Asics DS trainers were just too hard to get into, even with elastic laces. So I’m using my GT 2170s instead – a much more comfortable fit and easier to get on.

This afternoon I did another wet suit swim, this time also wearing my tri suit underneath. No problems and I am getting used to the compressed feeling across the chest and neck. There was some slight chafing under one arm but nothing to worry about. The pool was quite busy – the warmer weather definitely brings a lot more people out.

Had the remaining chocolate tart tonight. We’d also bought a small carton of salted caramel ice-cream with hazelnuts to have with it. Delicious!

Tomorrow: the plan is to do a 40 minute bike intervals session after work

“When you see someone putting on his Big Boots, you can be pretty sure that an Adventure is going to happen.” ― A.A. Milne, Winnie-the-Pooh

Training, massage, voting & chocolate tart

20 Oct

The morning seemed to come around really quickly and I was up again getting ready for my cycle/run session. It was a pleasant morning so I could ride minus my head band, cycle jacket, thermal socks and shoe booties. Made for a nice change. It was only an hour cycle this morning and then I was home getting ready to run 30 minutes (approx 6km). People were already up and about setting up polling booths, planting those candidate placards that have infested road verges for the past couple of weeks, and hanging about 100m from the polling booths with how to vote cards (by law they’re not allowed any closer).

The run went well – it’s so much easier when I’ve only cycled for an hour opposed to three hours!

I really appreciated my massage this morning and surprisingly there were no stand out sore points. There were some areas of tightness but all things considered I seem to be in good shape. And fortunately yesterday’s incident when someone ran into the back of our car hasn’t caused any problems.

Originally the plan was to swim this afternoon but I decided to do my long run instead in the heat. Given that Port Macquarie is a lot warmer than here (and it got to 39 degrees there today) I thought a run in the heat was required to get myself used to how it feels (bloody awful I might add). So I ran 12km with the return trip into a head wind. I was glad to finish and must’ve drunk at least a litre of water once I got inside. After a shower, we wandered down to the local polling booth and voted.

Made a chocolate tart with a difference for dessert tonight. The crust consisted of almond meal, fresh dates and a tiny bit of coconut oil blended together and pressed into 2 small tart tins. This went into the freezer initially to set and then into the fridge later. The filling consisted of avocado, coconut oil, cacao powder, stevia, vanilla and some chocolate liqueur which was blended together until smooth and then spooned into the tart shells and refrigerated. Before the filling went into the shells I spread some strawberry jam on the bottom and then spooned the filling over the top. The verdict? Very rich so we shared one tart and will have the other one tomorrow night. Very smooth and delicious. And Mr N has no idea that he has consumed avocado! 🙂

Tomorrow: the plan is to sleep in! I have no plans of getting up early and doing any training. Later in the day I will do my wet suit swim. I also need to start to think about packing. And I want to buy a new bike helmet – not happy with mine.

“Promise me you’ll always remember: You’re braver than you believe, and stronger than you seem, and smarter than you think.” ― A.A. Milne

Taper time!

18 Oct

Esperance, my home town

7 sleeps until we leave for Port Macquarie. 10 sleeps until the event. And now my taper has started. Oh dear, it’s all starting to feel very real now!

Seriously, though, I am very happy that taper time has started because I was starting to get very tired from the long training sessions – it was all starting to feel like a hard grind. Now to freshen up without losing any fitness.

This morning I ran 10km before breakfast. I had forgotten how much I enjoy early morning runs when it’s not sub-zero temperatures and I have to wear layer upon layer to keep warm. Don’t get me wrong, it was still cold this morning but I didn’t have to wear gloves, ear warmers or a spray jacket. And for that I am very grateful. It was a steady 10km run along the cycle paths, occasionally encountering dogs out with their owners. I would make a plea to dog owners that while I like dogs, I don’t actually relish having them bound up to me and then proceed to either jump up at me, or run around my feet while I am running. And please, don’t just stand there and watch the proceedings without doing anything, least of all calling them back. Right, vent over!

This afternoon I hit the wall around 4pm. I was so tired and the thought that I had to go home and do an hour on the wind trainer didn’t fill me with enthusiasm. However once I got on the bike and started pedalling I actually began to feel better and in fact had a really good session in the end. It was what I needed to give me some energy to get through the evening. So never discount the value of exercise.

Tomorrow: the plan is to do a swim session in the morning. I also have a hair appointment tomorrow afternoon – really looking forward to that! And then later, going out to dinner with friends. 🙂

“I run because if I didn’t, I’d be sluggish and glum and spend too much time on the couch. I run to breathe the fresh air. I run to explore. I run to escape the ordinary. I run…to savor the trip along the way. Life becomes a little more vibrant, a little more intense. I like that.” ― Dean Karnazes, Ultramarathon Man: Confessions of an All-Night Runner

Hump day

17 Oct

It feels like it should be Thursday today not Wednesday. I think this is because we’ve had 2 long weekends in a row here in the ACT and so we have become used to starting work on Tuesdays, instead of Mondays.

Despite another early night last night (well maybe not as early as Monday night but what I would still consider earlyish) I was tired when I woke this morning. Knowing that I had a 2.6km swim session ahead wasn’t helping either! The session was broken up into blocks so again I concentrated on each block. I also had problems with the pull buoy this morning – it wouldn’t stay put between my legs but kept popping out at the most inconvenient of times so I seemed to be forever chasing it around the lane. But on the other hand if it wasn’t for the pull buoy I think there were times I was in mortal danger of sinking! I was also in a bit of a quandary when it came to the actual distance I was meant to swim. The program said 2.5km but when I added up the blocks it actually came to 2.6km. What to do? Yes, I admit I was so tempted when I hit the 2.5km mark to just say that’s it, session done…..but……bugger it, I couldn’t do it! I swam that extra 100m to make it a 2.6km session.

Since this morning’s swim I have been starving, ravenous, hungry enough to eat a horse and chase its rider. As soon as I have eaten one meal I am thinking about the next. I gave into my hunger cravings this afternoon and had a snack size cherry ripe and a freddo frog but to be honest they weren’t that satisfying.

The bike session tonight went ok given my legs are tired. I gradually improved over time and seeing that I had 20 x 1 minute intervals to do, I had ample opportunity to improve. The service has made a huge difference – changing gears isn’t clunky now. The bike also has brand spanking new tyres and a wireless bike computer.

So that’s it. Tomorrow marks the start of the taper. Yay! (says she tiredly!)

Tomorrow: the plan is to go for a steady state 10km run in the morning and then follow up with another bike intervals session after work.

“If you can’t run, then walk. And if you can’t walk, then crawl. Do what you have to do. Just keep moving forward and never, ever give up.” ― Dean Karnazes, Ultramarathon Man: Confessions of an All-Night Runner

Back into it

16 Oct

Rest day is over and its back into the training again. The taper starts on Thursday but until then its work, work, work!  This morning I did my last gym session before the event. It looked like it was going to be really busy but I think most of the people were going to either the spin or step classes, because it wasn’t too bad in the weights room. Also did some core work followed by stretching.

At lunchtime I went for a 45 minute fartlek run. It was warm and windy, with a mean headwind running out towards Lyneham. Resistance combined with speed work makes for a hard workout! Admittedly it was a lot easier on the return trip except I did step up the pace. So I was glad to finish the run today – it was a hard workout.

I managed to get to bed relatively early last night and got a decent night’s sleep. This makes all the difference to how I function the next day. So I’m planning on an early bedtime tonight as well, it definitely makes a huge difference.

Tomorrow: the plan is to swim early in the morning and then a bike intervals session after work. The bike has gone in for a service including new tyres and a wireless bike computer, to replace the one that has stopped working. Mr N will collect it on his way home from work.

“No matter our age or condition, there are still untapped possibilities within us and new beauty waiting to be born.” – Dr Dale Turner

Two weeks to go

14 Oct

Today was a big training day – a 3 hour bike ride followed by a 30 minute run this morning, and then later today a 1.7km swim. How am I feeling? Right now? Tired! Also, add to that yesterday’s 20km run.

But that’s the last of the big weekend sessions. My taper starts on Thursday. Yikes! That means the event is not too far away. 🙂

My ride this morning went well. I headed out along Barton Highway and then turned down Nanima Rd, where I was swooped by every feral magpie in the area. In fact, there was also a mass swooping – three magpies having a go at me, and making a loud racket at the same time. They were hell bent on attacking me. It got so bad that I had to ride with one arm waving overhead to keep them away. The other swooping episodes weren’t as bad – lots of low swoops but no noise and no contact. I practiced eating and drinking at regular intervals on the ride as well. I had borrowed a bento box and filled it with a muesli bar, a banana muffin and a GU for this morning’s ride. I think for the actual event I will stick to real food while on the bike and then use GU on the run.

The run felt slow but I just concentrated on putting one foot in front of the other, and not really thinking about how far I had to go. My feet were frozen again which doesn’t make for comfortable running. While it felt slow this morning, the actual pace wasn’t that bad.

Later today I headed to the pool for my 1.7km swim. Today I was also testing my wet suit for the first time, since buying it last week. I must admit I did get a few stares as I emerged from the change rooms wearing the wet suit! I’d forgotten how buoyant you are wearing one until I got in the pool. Wow, I couldn’t sink – I kept bobbing to the surface! How cool is that! So I just cruised up and down the pool 34 times with no obstructions. It does take a little getting used to the feeling of compression on the chest and lungs and neck, and the zip cord did get wrapped around my arm at one stage, but otherwise there were no other problems.

And now? I’m feeling really tired so I think it won’t be long before I head off to bed. It’s been a busy day! 🙂

“There are no shortcuts to any place worth going.” – Beverly Sills

Steady as she goes

13 Oct

I enjoyed a much-appreciated sleep in this morning. I think I really needed that. And after some fruit and vegie shopping, a coffee break with a salted caramel macaron at Kingston and Co, and cooking a spinach, mushroom and tomato quiche, I finally set off on my long run for the week. The plan today was to run 20km slowly. Originally I was going to run along the cycle-path that runs through Melba down to Lake Ginninderra, around the lake and then home the same way. However when I reached the drain crossing in Florey I discovered it was well and truly under water.

Change of plans.

Back the way I came and then along the cycle path through Florey, to Lake Ginninderra, run until I had covered 11km and then turn and run home. I calculated that should give me 20km.

No problems with the run. I just took it steady. Funnily enough, that song, by the Raconteurs, popped up on the iPod at one point and the chorus stuck with me the rest of the way. There was light drizzle at various points on the run but nothing too heavy to be bothersome. It was good to see families out and enjoying the fresh air and having barbecues despite the inclement weather this afternoon.

So 20km done and dusted, in 1hr 54 min. This was followed by a slice of the quiche and salad, and some halva that I had bought at the markets. I love halva but its a very rare treat.

Tomorrow: the plan is to get up very early (5.30am), have breakfast and leave home at 6.30am ride for a 3 hour ride and then follow this up with a 30 minute run. Later in the day I will do a 1.7km swim in my wet suit – that should get some looks at the pool! And it won’t matter that I’ll probably be feeling tired – the wet suit will keep me afloat 🙂

And a big shout out to everyone who is running tomorrow, especially Liz, Ewen and Keren down in Melbourne! And to Lisa who is competing in the crossfit games – go, you good thing!

“The more I talk to athletes, the more convinced I become that the method of training is relatively unimportant. There are many ways to the top, and the training method you choose is just the one that suits you best. No, the important thing is the attitude of the athlete, the desire to get to the top.” – Herb Elliott


12 Oct

What a day! From the moment I stepped into the office today it hasn’t stopped. Even as I was eating my breakfast at my desk this morning I was busy getting things done that were due by lunchtime. Never have I been so glad to see the end of the work day.

Even the pool was busy this morning which really surprised me. Normally by the time the end of the week rolls around its a lot quieter in the pool and as it’s still school holidays I thought it might be even quieter. No such luck! It was the busiest I’ve seen it on a Friday in a long time. I had a fairly lengthy session this morning – 2.6km all up. The session was broken up into manageable parts so I just focused on these rather than the session as a whole. And the pull buoy made an appearance again today. It’s been a while (or at least it feels like that) since I last used the pull buoy in a session. However, I must be improving because it’s not such a hassle swimming with it anymore! 🙂

The weather has been really bizarre the last day or so. Yesterday it rained most of the day. This morning it was drizzly, cold and then windy. There were reports of snowfalls everywhere. Several roads with creek or river crossings were closed this morning as well. By lunchtime the weather was clearing and there was blue sky this afternoon. Here’s hoping we have decent weather on the weekend.

Tomorrow: the plan is to run 20km in the afternoon. I was considering cycling/running in the morning and swimming later in the afternoon but changed my mind. I’m tired and I desperately need a sleep in. So Sunday is going to be my big day of training (3 hour bike ride/30min run and 1.7km swim) and Monday will be a rest day. I think this weekend is the last of my big sessions until the actual event. I do have another long swim session early next week but then the taper starts mid-next week….gulp!

“Focus on the journey, not the destination. Joy is found not in finishing an activity but in doing it.” – Greg Anderson