Tis the season

Tis the season to be jolly...

The race season is almost upon us again, and  today was the day to finally put the money down and buy my entrance to the Gatorade Series for 2012/13. At this time last year I had the opportunity to forego the age group classification and enter as a Clydesdale. This was a right I had earned over the course of many years, years of telling myself I was exercising enough to warrant the volumes I was eating. Don't get me wrong here, my diet had seen some dramatic improvement and I'd been eating better for some time. My Achilles was (and still is) portion control.

After the wind-trainer session on Tuesday night I had a brief chat about my progress with Coach Greg. The take away points:

• pay attention to my body, work to a level I can sustain (fast spin stuff just kills me!)
• focus on getting quality out of my training
• continue to work on economy
• plenty of volume of running with good technique
• it wouldn't hurt to lose a bit of weight

Upon his suggestion I plan to resume weighing myself - daily - for the next 3 weeks.

Fluctuations are expected, but, by following this routine and taking the measurement at the same time of day I should get a better picture of what is happening with my body and how I can better maintain it.

The scales and I are old acquaintances, but had recently separated. When I originally decided to get myself moving again I would step up to check the numbers occasionally. Back then they were rather impressive, but not in a good way. I seem to recall the seeing 120kg, 30% body fat; I also seem to recall thinking "70% muscle then!". Two years when I was filling out the registration form for the triathlon series I first ticked the Clydesdales box, I had dropped 15kg and was just on the max. weight for my full carbon race bike.

Last year I found myself ticking the same box, I had been confidant it'd been a one time deal but a year on, I was still in triple digits, if only just.

When I started this journey to Ironman I dusted off the scales again and was actually using them weekly (for the most part) and recording the outcomes in my training stats. Minor changes were revealed but I was still hovering around the same point. Sometimes I would miss a week, sometimes a couple, then I just stopped the practice altogether. Not a conscious decision, it's just what happened.

So, this morning it was with some trepidation that I again kicked the power button, stepped up and watched the display count backward from 5 whilst it judged the strain I had set upon it.

96.6kg

Today, as I again filled in the form and prepared to part with my hard earned cash it was the age group box I checked. Although I currently still qualify for the big man's start, the season is still 4 weeks away. Between then and now I have scheduled a 14km fun run (to raise money for Movember) a half Ironman race in Shepparton, and a Dragon boat race as part of the corporate games. Add to this the plans to employ the services of a nutritionist and I dare say there be less of me again when Race 1 finally arrives.

So, although I may still bear a passing resemblance to that Jolly dude that visits around the closing of the year, perhaps this will be the year that I'm not the one all eyes turn to when the office festivities require someone to don his red suit!

It runs in threes

If you've been following this you're probably aware that I've had a bit of a run of good luck.
A new TV, home theatre pack, vouchers, a new wetsuit, and then there was a lobster I almost won but my raffle ticket's number was one digit too low. I didn't win that shell fish and I count that as another stroke of good fortune as I was 8 hours away from my next battle with Lavers Hill, no time to attempt that kind of luxury.

A few years ago, I think it was my third season of triathlon, I signed up as a series entrant early and was offered a six week training pack with Tri Alliance. This was also the first time I took on the sprint distance races (the first two series were Fun distance) and being a "seasoned veteran" of the sport I was confident I'd be kicking some ass with the other beginners in my training group. Turned out many were quite a bit more prepared than I and most were also younger and faster. Despite my obvious short comings I felt comfortable with the group, we trained well together, the coaches were supportive and inclusive. For me, swimming was always just about survival so I could get to the fun stuff but, with the included swim sets I soon discovered I could actually freestyle the whole distance. I guess I wasn't as seasoned as I had thought...
All too soon my six week tour was done.
Though it really wasn't in our family budget, the wife and I decided that the team had been good for me. I signed up as a full paying social member.

In the near 3 years since then I have migrated from a beginner Sprint triathlete to the long course races. From plodding along and enjoying the events I am now actually competing and yet, still enjoying them. Since then,  I have three full marathons under my belt, several sub 2 hour half marathons, 2 Olympic distance and 2 long course triathlons and am preparing for my first hit out at the pinnacle of the sport.

Several weeks ago, in the weekly team email I noted they were putting the call out for Tri Alliance ambassadors. I mulled it over for about as much time as was allowed but finally decided to put my name in the hat as well. I knew one of the guys that had nominated himself and was pretty sure he had it in the bag, but I wanted to let the coaches know how much their support had meant to me over these years.

At tonight's combo session we had some product demonstrations from some of the team's sponsors, Mizuno and Rocket Science, and the announcement of the male and female team ambassadors. I was rather surprised when my name was called out as one of the three short listed for the role and totally shocked when I was called out a second time as their final choice a male ambassador for the 2012/13 season!

I have had quite a run of luck of late, well tonight just capped it all off. Previously it's been pure dumb luck, tonight's prize means so much more. I look forward to using this opportunity to give back to the team that's helped me so much over these past few years and have gotten me to where I am now.

If good things actually do run in threes, I guess I'm on my third set by now.


Thanks guys!

Three down

It's 3:00 in the afternoon, my feet are up and I think I'm about to call it a day.

Outside the sun is riding high in the sky, there is not a single cloud on display and, according to the weather app on my phone, there is 0.0% chance of that changing. In short, Melbourne has given us a cracker of a day, but I think I've seen enough of it.

To my reasoning, the 4 hours plus I just spent lapping up that sunshine will do me fine, right now, all I want is a LLD.

 My day began rather early this morning, almost 12 hours ago and 20 minutes before my alarm went off. The culprit, the shear volume of fluids I had consumed yesterday in preparation for today.

Today is Melbourne Marathon day.

Fully hydrated and not seeing the point in going back to bed for 15 minutes I cancelled the alarm and proceeded to get ready instead. Cereal with lactose free milk, beetroot and apple juice, and a glass of electrolyte - I know, more fluids. It can be a bit of a knife's edge we balance on but its got to be done.

The wife a kids needed a sleep in, I needed a warm up so I dragged the bike and my tired ass out the door for the 15 km commute to the MCG. Upon the approach, crossing the William Barrak bridge provided the first glimpse of the sort of day we were being served up. With indigenous music playing (courtesy of the bridge's many inbuilt speakers) the sun was starting to crest the arc of the horizon, framing the "G" 's stands and many light towers, and, riding low in the sky was the sliver of an orange crescent moon. Awesome scene which my phone's camera would not be able to accurately capture, had I not been unselfish enough to use it to share.

Bike secured, warm clothing dropped off and at the start line I met up with a few fellow team members. The chatter turned to expected finish times (as it always will do) and I conceded that I did have plans to go under 4 hours this time around, however a 32 km run in training had proven that goal was out of reach. Instead, holding a 6 minute per km would get me a 4:12 time and an 8 minute PB and I was alright with that.

Deciding upon a pace and actually executing that plan are two very different things. Once under way and out of the main crowd I was running with the group of team mates from the start, talking and soaking up the atmosphere, as we cruised along at a comfortable 5:35 pace...

Damn, I was going to fast, if I didn't back this off (and soon) it would not end well.

It didn't help that I also missed the first 2 drink stations either. Too much congestion and I'm loathe to stop once under way, fortunately, I was still going too fast and Rich offered me a hit from the Shotz bottle he'd recently picked up.

Nine kms down I passed the dude in thongs.

Digest that one for a moment.

I've finally backed off the pace and am running around 5:50, it's comfortable and running slower just feels wrong so I decide to stick with it.

Though Albert Park and on the Beach road the are plenty of switch backs which give an opportunity to give a shout out to friends on different parts of the course, plus receive support from the many on the sidelines. (thanks guys!)

At half way and running along beside the beach I was still ahead of my revised schedule but I wasn't ready to celebrate as I've been there before. The first time I tackled this event I was flying at the start, then positive split by over half an hour...

Leaving St Kilda, towards Elwood we hit the first "hills". Although not overly steep or long I overheard someone complaining that he wasn't told we'd be ascending any on this route. I'm sure it was mainly in jest, but with 27 kms already in the legs he called the first roller "heart-break hill". Realistically, if this course has one of these, it is not scheduled until a bit later. The Birdswood Road hill sits nicely between kilometres 36 and 38 and is the backdrop for many marathoners breaking point.

Off the Beach road, up Fitzroy street, along St Kilda road and around the Art Centre, this is where I began to pay the debt I had amassed in the early stages of the race. Sore feet and and my calves tightening I saw my pace beginning to fluctuate more as well, my Garmin displaying a current pace with a 6 at the front more often than not. I managed to hold it together over the tough section of the race and spent the final 3 kms passing other competitors!

Onto the hallowed turf of the "G", or at least, the green matting that had been lain to protect that turf, I hit top speed for a signature "sprint" finish, capping of my third Melbourne Marathon event. 

I didn't break the 4 hour barrier today (as expected) and I didn't hold 6 min/km pace either (little surprised), instead I punched out a 4:06:55 for 12 minute personal best on this course!

I'll take that.

With three Melbourne races in the books it leaves seven to go to reach Spartan status, so I'll be back again next year to do it all again.

Back home now, I've kicked the shoes off to much relief and am sitting on the bed, the curtain is drawn , blocking out that glorious sunshine, with every intention of sleeping away this afternoon. I say "intention" because I have been reminded that tomorrow is a school day and none of the uniforms are clean plus we don't have anything for dinner yet...

I guess it's a good thing I'm an endurance athlete!

Tick tick...

Time

They say it flies when you're having fun.
Pre season camp at Apollo Bay has come and gone, last Saturday was the annual Kinglake Ride and in around 36 hours I will be toeing the start line of my third Melbourne marathon.
I guess I must have been having the time of my life!

So, camp.
There isn't much flatland around Apollo Bay and again my trusty mountain bike/commuter toured much of it. The plan, as always, involves two days of training with a long ride each morning followed be a run and then icing the legs for recovery. In my fourth visit to this camp two things changed. Firstly, the rest period  between the ride and run was removed and secondly, I actually completed them both. (yay me!)
Day 1
This ride...










...immediately followed by the worst 10 km run I've ever done. Tight shoulders and a number of stops, I might be being a little generous classing that adventure as a run, I was scheduled to do 14 km but decided to bank the ten and live to fight the next day. Finishing early also meant I was in the heart of town so I decided a visit to the Food Works was warranted. Gatorade and chocolate milk to refuel, cereal and milk for tomorrow's breakfast and a big bag of Extreme Cheese corn chips, just because.
The afternoon brought our team meeting and we sat around discussing survival of long course training. To summarise: compression is good, but only when you're doing nothing, beetroot juice is awesome but tastes crap (and is likely to scare you when you pee), baking soda is not just for cupcakes, and icing is not just further punishment from the coach, it actually works. No mention on the benefits upon recovery of extreme cheese powder flavouring, must have been an oversight...

Day 2

Lavers Hill.
I'm used to the poor weather we get on this ride, it always rains, the wind is generally a factor at some point and the gradients are high, the magpie attack was new though.
Tough ride with the trusty bike not playing nice, apparently merely planning to maintain the running gear is not enough, you actually have to do it.
I had expected a convenient excuse to skip to run to be waiting for me back at the house, but with the wife and kids being delayed there was nothing for it but to get on with it. Rough start, I warmed into the run and before long had settled in to an easy stride and was glad I'd pushed myself (however grudgingly) to don the running shoes. Fourteen km out and back along the Great Ocean road and a soak in the pool and camp was done (barring the required stop at the coffee shop)

So, fast forward a bit and we arrive at the Melbourne Marathon. Been there, done that, going around again, and kind of hoping my attitude of quiet confidence is not misplaced. I've been focussing on my bigger goals and, as crazy as it sounds, the thought of punching out a decent marathon hasn't really been on my mind. Instead, I've been putting my experience to use and tried to pass it on to some first timers that I know.
Have I become too blasé?

I guess time will tell.

I'm hoping it continues to fly.