Testing testing 123

Hmm, I am not sure how to turn this picture around. I guess I need to just take pictures in portrait not landscape. Anyway, this was my first attempt to blog direct from my beloved iPhone. The picture came through (sideways) but not the text.

What I was going to say was simply, these are the yummy cinnamon rolls that I baked this morning for brunch. Now that I am here I can also say that I got the recipe from a yummy looking blog Our Best Bites. Check it out if you love to cook.

I will also say that can't believe its been almost a year since I blogged, how slack. And that I am going to try and resurrect this blog as I have been thinking of lots of things I want to write about. Not training or racing especially as I have not been doing much of that. But food and photos and stuff. We'll see how I go.

Sri Chinmoy Triple Triathlon 2008

I first took part in this event in 2004 in a team of 9 girls. Back then just completing one 1km swim leg was a challenge for me. My team was disqualified for failing to make the first bike cut-off, but we still completed the course and I was hooked on the event. In 2005 I completed 2 legs in team of 8 girls, including the big swim. In 2006 I was in a team of 3 girls and we each did 3 legs. I was exhausted at the end of that day and still couldn't believe people did the whole thing solo. But soon after that a little voice inside me starting nagging "triple tri solo". I was overseas for work in November 2007, so 2008 was to be my year.

My training was mixed. I had a fun year, completing some solid hilly trail runs, including the 6ft track marathon and Oxfam Trailwalker 100km, and some good mtb training with the AROC Mogo 100km and the Scott 24hr. I swam consistently over winter and managed 3x per week most weeks leading up. I was fit and definitely had a good endurance base. But I had a dodgy knee in the 2 months prior, so I didn't do much running and no hills for that period. Then various factors (work, family, life) meant I did none of the massive weekend sessions that I had planned and thought I needed, for about 6 weeks prior to the race. I seriously considering not starting, or doing a team of 2 instead, but in the end I figured I had nothing to lose and would never know if I didn't give it a go.

Leg 1 - 1.5km swim

The 7 soloists (3 female and 4 male) gathered on the bank of Lake Ginninderra at 5.30 am just as the sun was rising. The race briefing was succinct: You all know where you are going and what you are doing, right? We wished each other well, the race director said Go and off we went. The water was mild and the smell of it very familiar from my childhood, so I relaxed straight away. I was surprised how quickly the 4 males disappeared but it didn't worry me. I left the water in front of the other 2 girls but lost a bit of time in transition and they both got away on the bike ahead of me.

Soloists start @ 5.30 am

Leg 2 - 35km mtb

Within a km or so we 3 girls were riding along together chatting. We all agreed that our primary goal was to finish. Kate from the US was backing up from Xterra World Championships in Maui, Hawaii a few weeks before and Laura was back for revenge after DNF-ing as a soloist in 2006. Talking to her I knew she would finish today. Just after the University of Canberra we passed my friend and fellow soloist Steve with a flat tyre. He had a support crew member with him and seemed okay changing it. Heading over the top of the first hill of the day on Bruce Ridge, Laura and I pulled away a little. We rode together until the infamous Push Bike Hill, when we did as the name suggests. Soon I was at the top of Black Mt and it has never before felt so easy getting there. I (shamefully) walked a steep section coming down off Black Mt. From then on it was an extremely lovely early morning ride over ridges, through paddocks, along bike paths, even along some single track. I arrived at transition 2 feeling great. Climbing up Black Mountain

Leg 3 - 20k run

I love this run. It goes straight up and over Mt Majura and Mt Ainslie then on to Lake Burley Griffin. I set off feeling good and soon passed Laura, who had again had a quicker transition than me. I walked some steeper sections but ran most of the way and was soon at the top of Mt Majura, another peak bagged. I ran down the road very cautiously as I didn't want to antagonise my knee. The course then passes through some of the Majura Pines mtb single track which is great fun to run, like being on a rollercoaster. I happily jogged along some familiar trails and was soon on the narrow track traversing the top of Mt Ainslie. I arrived at the summit, took in the amazing views, saw my dedicated support crew and started heading down the steep mostly paved descent. Again I was very cautious. I wanted to fang it, but I knew I had to look after my knees and quads to get through the next 2 triathlons. I was passed by a lot of team runners having a blast. From the bottom of Mt Ainslie to the swim transition is a couple of flat kilometres and I was soon wriggling back into my wetsuit for the big swim.

Somewhere on Mt Ainslie

Leg 4 - 3.5k swim

Solo competitors are allowed to have a kayak with them for the 2nd and 3rd swims, keeping a 5 meter distance. I recruited my Dad for this task as I was worried about cramping. The day was warming up and it felt so nice to be in the water and resting my legs. I never kick much and in a wetsuit I get away without kicking at all. I mentally broke the swim down into 3 sections - to the first bridge, to the second bridge and then to the finish. After about 2km a team swimmer passed and gave me a little fright, and one leg cramped. I rolled over on my back for my moment then breaststroked over to Dad in the kayak and hung on for a moment (this is allowed as long as the kayak is not moving forward at the time). The cramp passed straight away but I stopped for a gel and a drink, assured Dad I was fine and then pushed on. As I was nearing the finish I recognised another kayak nearby and knew that meant Steve, who is a strong swimmer, was passing me. I tried to hop on his feet but had no chance and by the time we got to shore he had put a good gap on me. I was excited to be finished the swim with no real problems and was looking forward to the ride. In transition I ate a fair bit (thinking of it as lunch) - a bread roll, chips, creamed rice and an energy drink.

Finishing swim 2 at Acton Ferry Terminal

Leg 5 - 40k mtb

This mtb leg feels pretty mammoth, as you ride over some good hills, down to Coppins Crossing, up and around Mt Stromlo and beyond. I was feeling good as I rode around the lake and passed some team riders. On the way towards Dairy Farmers hill (not summited this year due to road works) I caught up to Steve and congratulated him on a good swim and we chatted for a while. The climb up Mt Stromlo felt long and hard but I kept plugging away and got there eventually to some cheers and a kind offer of being 'sponged'! The trip down Mt Stromlo is on some fun single track that I was familar with from the 24hr race, so I really enjoyed this section. Soon after crossing Cotter Road I started to feel a bit sick and very bloated. I was aware that I had not eaten much for awhile but I didn't feel like anything. I had never ridden the last section along the back of Duffy and Chapman but I thouroghly enjoyed it - very scenic and easy riding mixed with memories of the devastation that the Canberra bushfires brought here.

Fuelling up before Bike 2

Leg 6 - 12k run

As I started this run Julie Quinn (female course record holder and helper to Kate this year) encouraged me and said this was leg was 'the hard one'. VERY TRUE. I hadn't run it before and naively thought - 'its 12km, how bad can it be?' Well, the start goes up and up and up Mt Taylor. I was quickly reduced to walking and started feeling pretty awful. Once I got over the top and started down I ran but my stomach hurt and bouncing up and down was making it worse. I decided to try and make myself vomit, having heard of this being a magic cure for others with tummy troubles. I stuck my fingers down my throat but to no avail. I plodded on and soon Kate came past and said Hi. This woke me up and I decided to try and keep up with her. So down the mountain we went and started along the mercifully flat bike path towards Lake Tuggeranong. Kate was feeling sick too but we jogged along together okay. In the transition I was stressing about what and whether to eat as I still felt sick and now I had to swim. I have never had nutrition problems before and didn't have a plan for how to deal with it. But I was through 2 triathlons now and starting to feel pretty confident that I was going to make it, so that cheered me up.

Run transition laid out and ready to go

Leg 7 - 1.2k swim

I don't think I have ever swum that slowly in my life. I felt so flat, and it almost I was going in slow motion. I couldn't kick at all for fear of cramps and had to really concentrate on keeping my legs relaxed. Fortunately I had Dad paddling again, though at one point it looked like he was having to paddle backwards to keep near me. I just kept stroke-stroke-stroking away and knew I would get there ... eventually. The ladder at the end out of the water was a challenge, but fortunately my legs and arms were still working just enough to get me up it. In transition I think I managed to eat a bit more but my tummy was still sore.

Waving to Mum before the last swim - yay

Leg 8 - 25k mtb

The first part of this leg was a long, flat bike path, into a headwind. I now concede that it wasn't gale-force as I thought at the time. A team female rider got on my tail and sat there the whole way along the bike path. I know this is legitimate and I would probably do it myself, but in my tired state I was so grumpy with her. I wanted to yell "what the hell are you doing? I am a solo - SO-LO, d'ya hear me? Get up here and take your turn". Once out of the wind she passed me and then she rode off into the distance. It broke my heart!

There are some fantastic views on this leg but you have to climb some nasty hills to get to them. I think I hit the wall here. It is a bit of a blur but I remember at one stage I was pushing my bike one or two steps, stopping, gathering all my strength, taking another 1 or 2 steps, etc. I was very tired and still feeling sick but I think the problem was more I had lost it mentally. I wasn't even trying to go. At one stage I saw my support crew and I could tell from their worried faces that I looked bad. Towards the end of this section there are some steep descents which I inched down on my brakes - shame. I wish I could ride downhill properly. Then I started riding behind a father and son team and that kept me motivated. The son looked about 8 years old - what a champ. Finally I reached the tunnel, which is one of the coolest parts of the whole Triple Tri, rode it sucessfully and emerged into the transition to the final leg. Yippee. This was probably my quickest transition of the day because I was so keen to get running. I decided not to take my camelbak because it was late in the day and I could do without the extra weight.

Looking better than I felt on Bike 3

Leg 9 - 13km run

It just wouldn't be right if this leg was too easy, so there were still some more decent climbs to complete. I ran, walked and shuffled over the hills. I felt very tired and thought I could easily lie down and sleep. A bus stop bench looked particularly inviting. But the last 5 or so kilometres are flat, lovely bike path and I can honestly say I enjoyed it. I was able to run and I felt good considering. The crowd at the finish was small but appreciative and I felt like a star being cheered by my family and triathlon buddies. As I crossed the line I unexpectedly started crying - just really happy and really exhausted.

Running on the last run leg

My total time was 13 hours, 59 minutes and 17 seconds. I didn't care at all about the time, but it was great to finish while it was still light and with time for a shower before the presentation started.

One of the best parts of the Triple Tri is the presentation. They put on a big spread of vegetarian pasta, curry, rice etc, with rice pudding, fruit, hot chocolate etc - heaven. Then when they give the awards they have each solo finisher make a little speech, which makes it special. I never dreamed that one day I would be one of those crazy people and I really enjoyed my little moment. Its funny because once you have done it you know its not that hard, but the uninitated don't know that.

I recovered really well. I was leg sore for 2 days and tired for about a week, but nothing serious. As soon as it was over I started thinking about how much I want to do it again and how I could improve. The training I did was enough to get me through but not enough to go at any speed. I particularly faded in the last triathlon and I am sure I could improve that with a better preparation.

In closing I highly, highly recommend the Triple Tri solo experience to anyone who loves going long and being off-road. If I can do it, you can too.

Triple Tri is GO!!!

I have entered and there is no turning back now - woo hoo! The last few weeks of training (or lack of) have not been perfect, but I am fit and uninjured and have nothing to lose.

My main concern has been my knee and I have done no hilly running as a result. But after a very painful session with Gary the massage maestro last week, I ventured out for 2 laps of Quarry Rd yesterday and had NO KNEE PAIN! I couldn't quite believe it, but that is the best I could have hoped for and gave me no excuse to not enter. This morning I did a 3.5k continuous swim in my wetsuit at the Dawn Fraser Baths and felt great, very comfortable. Sadly the Canberra lakes are not salty.

Highlights since my last post:

Forster Long Course Triathlon - good swim, good bike, crappy run, 4th in my AG. A fun weekend but the race didn't make me want to rush back to triathlon.

Striders 10k @ Lane Cove -I managed under 44 mins, just. Not too bad, better than the previous month at Homebush and considering the course, but I am a way from 10k PB form. But I was very pleased to realise that I have done 8 Striders 10ks this year.

Sydney to Gong ride - We started late and it was crazy busy and annoyingly slow, but we had fun and I really enjoyed racing up the hill out of the National Park. It was Tom's longest ride ever and he did very well. If we do it again I will force Tom to get up early and start at 6AM. (There is a photo here - $49 for a download, hmmm, love that value.)

I have also had a few good training sessions. A couple of times I have gone out to run the Bay 14km and managed to hold 5 min pace, which feels great. I have managed to ride with Group 3 at SOP. And I have ridden the MTB to work at Parramatta a few times, which makes for a solid 40k commute day.

Next time I post I hope it will be as a Triple Tri solo finisher.

Triple Tri Training - Week 5

This was another pretty light week, as I was 'recovering' from the 24hr, 'tapering' for the Forster long-course tri and travelling for work - phew!

Monday
Rest day - driving to Coff's Harbour. I did go for a nice 'stretchy' walk on the beach in the evening.

Tuesday
AM- 10km run. I was exploring new territory near my hotel in Coffs. Unfortunately I got a bit lost, on the Pacific Highway bizarrely enough, but it was good to be moving again.
PM - 3km continuous swim in the lovely CH War Memorial pool. I did the last 2k as a bit of time trial, finishing it in 38 minutes.

Wednesday
AM - Take 2 on my run. I still didn't manage to do the loop I had planned but I did run to the top of a really big steep hill, surrounded by bananas, with a spectacular view. On the downside, my troublesome knee was giving me lots of trouble and really sore by the time I got back down the hill.
PM - 1.5k swim - Back to the CH pool but it was closed for water hockey or something, so I had to go to the indoor 25m pool instead.

Thursday
AM - I spent the morning in Port Macquarie for work. I am really not going to mind hanging out there once a month. We had coffee at a cafe/bikeshop called Peloton and I eyed off some very nice pink shoes.
PM - I flew back home and did a 7k run with Tom. I did 2 x 1k efforts, each just under 4 minutes and I was feeling pretty good. But Tom beat me in the race home, damn.

Friday
Rest day - I drove to Canberra to get admitted, had a lovely lunch at Mecca Bah then drove back home.

Scott 24hr 2008

Seeing as how I have lots of blogging to catch up on I think I will let the pictures do the talking. Suffice to say that my 5th anniversary at the 24hr was great fun. I came, saw, rode abit, ate alot, slept none, hung out plenty.

From the CORC website:

6,396 Red Laps = 85,067 Kms
6,394 Blue Laps = 97,189 Kms
12,790 Laps in Total = 182,256 Kms
182,256 Kms = 4.56 Laps of the Planet

2,390 Riders Entered
2,146 Male / 244 Female
631 Riders on Track
142 Solos / 489 Teams

Awesome!

Triple Tri Training - Week 4 - 06/10 - 12/10

So this week was a bit of a fizzer because I was sick.

Monday

I had a sore throat so I decided (again!) not to go for a big mtb.

PM - swim at Olympic Park. I was supposed to do 3k continuous this week but the pool was closing at 7pm and I had paid for the sauna too, so I only had time for 2k - oops. It was the first time I have swum in the "competition" pool though and it was nice. The sauna afterwards felt very HOT, so maybe I was feverish.

Tuesday

I had a day off and so even though I was feeling a bit off-color, I wanted to get in a good brick session.

AM - 60km ride at SOP. Ummm, so, my return to group 3 was very short-lived. :( There were not many people there, probably due to the long weekend and I swear, those that were there were pouring on the speed. I got dropped after only 2 laps. I was a bit downcast, especially as I was planning on doing extra. So then I rode another 7 laps on my own, at a pretty slow pace. I tried to get down on my tri-bars a bit but it didn't feel comfy at all.

After I got home I headed out for a 14km run. I planned to take it easy and I felt good. I finished with an average pace of 5.15 which is good for me for an easy run.

Wednesday

AM - I was planning to get up and ride but I was extremely tired and decided to sleep in.

Today was my first day in my new job and it was great, though I don't much like the train ride. I found out there are no showers in my building which sucks, especially as there is a nice looking place nearby to run. Hopefully I will be able to sort something out with that. By the time I got home I was feeling really tired with a sore throat and runny nose. I conceeded that I was sick and needed to take some time off training.

Thursday

Feeling sick - sore throat, runny nose, light cough. Did nothing.

Friday

I am starting to feel better today, but am still not training.

This weekend is the Scott 24hr Mountain Bike Race in Canberra. I am riding it for the 5th consecutive year, which is amazing to me. I remember my first time in 2004. I was a late replacement in a mixed team of 6 with Jen and 4 boys. My mtb was brand new and had hardly been ridden. We had done 1 night training ride. I was very very nervous. On the old course at Kowen Forest a lap was >20km and took me well over an hour to ride. I was so scared before each lap and riding the switchbacks at night was particularly hard. But I loved the whole atmosphere and I got to ride the dawn lap and I had heaps of fun. The next day it turned out that the last lap was my turn. That meant I was going to ride more laps than anyone else and I fully expected one of the boys to offer to do it instead, but none of them did. I hadn't slept a wink and I was exhausted and delirious, but I didn't want to wimp out, so off I went. I remember the latter part of the course had lots of logs and I was so sore and so over it. But finally the end came. None of the boys came down to cheer me in and I remember being a bit disappointed about that. When I got back to the camp I expected to be showered with thanks for riding the last lap but they were nonchalant and drinking beers, which was the last thing in the world I felt like. But I was completely hooked on the race and SO proud of the 4 laps I rode - over 80k of mtb in 24hrs! The next day I could hardly walk and felt like I had beaten with a baseball bat.

This year is my second year in an all-girl team of 3. Last year I felt that 3 was the perfect number, with a good balance of riding, recovery time and hanging out. The forecast is fine and I am ready to roll for 'the Woodstock of mountain-biking'.

Triple Tri Training - Week 3 - 29/09 - 05/10

Monday
AM - Swim squad 3.9k.
PM - Hill session with Tom 11k run. My first time back to Lilyfield Rd in a few weeks and I was a little apprehensive, but it was great. My first rep was 1.17, which is the fastest I have ever done. After that it was 1.18, 1.18, 1.23, 1.24, 1.23. I felt good and pleased with my speed and form. I think the secret was being fresh, I usually do that session later in the week and more fatigued.

Tuesday
AM - Ride at SOP 45k. I decided to have a go with Group 3 at the last minute. I hung on for 4 laps but I got dropped on the incline on the 5th lap. But I was v.happy to almost make group 3.
PM - Pain in the Domain. This was the last time I will be able to go to PITD as I won't be working in the city from next week :(. So I tried to enjoy it. I went with Group 4, I felt okay but not great. We finished in 29.05 which is pretty solid.

Wednesday
AM - Ride at SOP 45k. This was the first time I have been on a Wed, when they do a recovery ride. It was looovely. A nice gentle pace and lots of chat. I could get very used to that.
PM - Swim at ITAC 2.8k continuous in 56.14. Another torture-fest for the mind. Bizarrely I think next week when I get to 3k it will be easier. There is no kidding oneself that its not long and boring.

Thursday
AM - Ride at SOP 45k. I gave group 3 another go and I made it! Horray. I was very satisfied with that, its been months since I rode with group 3.
PM - Run from work around CP. I didn't have my Garmin but I think its about 9k in 49 mins. I felt good and strong. We had a very nice dinner in town at Ramen Kan followed by Cold Rock icecream. Yum.

Friday
AM - 4k swim squad. I felt quite good this morning, and I think I might be improving a little bit. But I still need to develop/find/buy/steal some speed.

Saturday
AM - Striders 10k at Homebush. I was hoping to go under 43 minutes but it wasn't to be. I only managed 44.04. I felt like I pushed quite hard, so I was pleased with that, but was disappointed with my time. I think I have to chalk it up to having already done 9 sessions in the week.
PM - We were planning a big mtb, but Tom was feeling sick and the weather was crap. So instead I sat around feeling a bit frustrated and worried about my lack of long mtb at the moment.

Sunday
AM - A last minute invitation saw me getting up at 4AM (pre daylight savings time) and driving north to Cammeray to do the 3 Gorges Ride through Bobbin Head, Berowra Waters and Galston Gorge. I was a bit apprehensive about such a long ride (I have not done near 100k on the road since last year) but it was just fantastic. I felt great, loved the climbs, loved the views, loved rolling along in a bunch, loved the ferry ride, especially loved the coffee stop. It was my first time ever riding "north" and it almost enough to make me want to start road riding on the weekend again. We did 104k in 4 hours riding time.
PM - 14k run. I planned to go whatever pace I felt like and it turned out to be quite quick, with an average pace of 5.00 exactly. That is probably the fastest I have ever done that loop. I felt good but definitely spent by the end. After dinner I lay on the couch watching Australian Idol do ABBA and eating Chocolate Brownie icecream - both were great.

Weekly total
Swim: 10.7km - Good, I am happy as long as I am getting in 3 swims.
Bike: 240km road, 45km commute, 0km mtb - Very happy with the road kms, not great about the mtb but I will make up for that next weekend.
Run: 54km - a solid effort but no long run.

I finally made some real progress on the bike this week which was nice. I am running out of time to build my long run but everything else is going okay and as long as a I am running consistently through the week I should be okay. I am not sure how my knee would cope with a long run at the moment. Next weekend is the Scott 24hr mtb in Canberra and the following weekend is the Forster short-long-course event, so I am going to be busy.

This week also marks a possible major turning point in my training. I am starting a new job which I expect to be less flexible and more demanding on my time and energy. If this means that my training and racing suffers I think I am prepared for that. On the plus side its a 20k commute from home. ;)