Wednesday, April 30, 2008

SMH Half Marathon training Week 3

Monday
AM - 10k easy. Yet another wet day, and I got soaked, but enjoyed the run.
PM - Swim squad, 3.5k - felt pretty good.

Tuesday
AM - I got up at 5AM to ride but got 1k down the road and aborted because it was too wet. Back to bed for an hour.
Lunch - Pain in the Domain. I went with the slowest group again, finished in 31:10 and it felt a bit "easy". Next week I WILL go with Group 4.

Wednesday
PM - Hill reps with Tom. It was so great to have his company, and I did a new PB for the hill by 2 seconds - 1:16. I might up the reps to 8 next week.

Thursday
AM - My second attempt at a ride and it was only raining very lightly, but no-one showed up at Homebush. I rode around by myself until I bumped into some tri people I know. I rode with them (tried to) for a few laps and realised how unfit I am on the bike. :( 40k approx.

PM - 2k continuous swim in the rain at LPAC. It was great, the pool was deserted.

Friday
Anzac Day - Did 14k around the Bay, with a goal of doing the CR 5k in the middle at 5 min pace. I managed this at about 4.45 pace. I am aiming to build this up each week so I can maintain 5min pace more easily.

Saturday
AM - Long-ish run up at Nelson Bay with Tom. We included a trip up Tomaree Headland in our run and saw a huge pod of 50+ dolphins. It was a beautiful place to run but for some reason I didn't feel very good. We finished with 18.5k in 1:50.

Sunday
AM - 10k run by myself along the beaches to the west of Nelson Bay. It was gloriously beautiful and after a slow start I started feeling better and ended up feeling great.

So I finished the week with around 70k run, plus 2 swims and a ride, which is all I am aiming for ATM. I was disappointed to again have no decent long run, but apart from that it was a good week and I felt strong. I am excited for the Striders 10k next week and am hoping that (what seems like to me) a lot of running will pay off with a new PB.

Wednesday, April 23, 2008

SMH Half Marathon training Week 2

Monday
PM - Swim squad 3.5ks - slowly starting to feel a bit more like "I can swim".

Tuesday
AM - Rode at SOP with group 4/5. I have definitely lost some bike fitness, but I can still keep up. I want to go once per week and hope to get back to group 3.

Lunch - Pain in the Domain. 31:05 for the intervals, 10k total incl w/up and c/down. It felt easier than last week but also harder because I am a bit more fatigued. I am very keen to keep going consistently. Love the pain!

Wednesday
AM - Medium run around the Bay. I felt a bit flat and was not running well. 14k.

Thursday
PM - Lilyfield Rd reps x 6. The first rep was c-r-a-p, but I pulled my socks up after that. Felt good on the way home too. 11k.

Friday
AM - Swim squad - 3.8k. Struggled a bit with motivation as there is no one else at my pace.

Saturday
Adventure race - see post below - 5.5hrs general exertion.

Sunday
REST (and bike cleaning).

This wasn't the week I wanted running-wise, just because of no long run. But overall it was pretty good with 2 squad swims, a ride and a 5 hour race, so I can’t complain.

The Pulsettes go AROC

I have done triathlons, multisport races, mountain biking, rogaining and even recently some paddling but I had never done an adventure race. My long-awaited debut in the sport at the AROC Paddy Pallin race could not have been more perfect - a lovely all-girl team, an inordinate amount of mud, navigation challenges and a podium finish!

The race was held in the Wallarah Peninsula National Park on Lake Macquarie. I drove up to Newcastle on the Friday night in torrential rain and stayed at casa pug with my team-mates. In the morning after dropping our bikes off and lining up to get our maps and instructions, we had less than an hour to plan, which was a bit rushed. We just had enough to time to mark a suggested route in highlighter, waterproof the map and control card and get ready to start.

Leg 1 was an foot orienteer to about a dozen checkpoints within a small area with a detailed map, and at each CP you had to solve a crossword clue. We moved around pretty quickly finding them and solving the clues, which was fun and soon we had a completed crossword. I couldn’t help letting out a "woo hoo" as we sped to the first transition.

Leg 2 was another orienteer but the CPs were further afield and the map much less detailed. We came a bit unstuck in this section and spent a lot of time trying to find the CPs. At this point we didn't have a clear plan for who was navigating and I didn't have my bearings at all. After what seemed like ages we finally got the 3 CPs and headed to transition to the paddle.

Leg 3 was a simple paddle down the lake, with a stop-over to collect one CP up a rocky scramble. For the first few minutes the conditions were calm and we got a good rhythm going. But soon we were out in the wind and it became extremely arduous! I was literally paddling as hard as I possibly could trying to keep us straight, but it was never hard enough. The other girls were brilliant at staying cheerful but I was struggling to remember that we were having fun and I was very glad when the paddle was over.

Leg 4 was another foot orienteer on suburban streets, so the navigation was simple and we found the CPs easily. I was feeling a little spent at this point and not keen to run very quickly. Without a sense of how long we had been going and not knowing how long we had to go, it was hard to measure how much energy to spend and how much to keep in the bank.

Leg 5 was onto the bikes (yay!) and within meters we were knee-deep in the first of many huge mud puddles. I had a mapboard (home-made with clipboard, cable-ties and bulldog clips) on my bike so I took possession of the map. It took awhile to adjust to being on the bikes, moving more quickly and working out how that translated to where we were on the map. But we managed to find the first CP fairly easily and just keep picking them up from there. The trail was very muddy which slowed things down a lot, but it was good fun, with some nice single track thrown in.

Leg 6 was a short out-and-back foot orienteer section collecting 3 CPs. On the map it looked hard because the terrain was hilly and the CPs were not right on a track, but we seemed to find these ones quickly and I think we made up some time on other teams here.

Leg 7 was the home stretch on the bikes to the finish. We had problems finding one of the CPs in this section. The track we were supposed to turn off on was half-way up a rather large hill and I think we missed it in our struggle. After standing around shrugging our shoulders with some other teams we back-tracked and eventually we found it. It might have helped to look at the contours on the map and pay much closer attention to how far we had travelled - a bike computer would help with this. With around an hour to go until the cut-off of 5.5 hours and still 6 CPs collect, we started thinking that we might have to sacrifice some of the CPs. We picked up our pace and kept passing other teams on the nasty hills. I felt a bit guilty about hogging the map, but I really enjoyed navigating, it adds a whole new dimension to racing. I just need to get a lot better at it.

With less than 20 minutes to go we still had 2 CPs to get and so we had to decide whether to go for it and risk getting a time penalty. We decided we would prefer to complete the course so we pushed onwards. The very last section back to the finish looked simple on the map - a nice straight line along the water. In reality it was a muddy, slippery, hilly and technical single-track, but we fanged it as fast as we possibly could and then cruised into the finish about 3 minutes late. We were shocked to hear from our support crew that we were the second all-girl team to finish. This was the icing on the cake as we had heaps of fun together and learned a lot for next time.

2 hours later after the BBQ and presentation I was driving home and it had started raining heavily and there were still teams out on the course. I felt so sorry for them - that would have been super-tough.

The next day I had a sore neck (from the paddling I think) and I was too tired to do the run I had planned, but apart from that I pulled up well and am keen for the next adventure, whatever that may be.

Sunday, April 13, 2008

SMH Half Marathon training Week 1

So my next goal event is the SMH Half marathon. I am not feeling all that enthusiastic about it, I would rather be doing something longer or more interesting, but seeing as I am entered I figure that doing some solid focused training might help get me keen.

Monday
12k run at Port Macquarie on the Ironman run course. Nothing like running on the IM course to make you keen. There were lots of other people with the same idea, it was almost like a fun run. I felt pretty good and maintained a good tempo-ish pace.

Tuesday
My return to Pain in the the Domain. Its been a long time, but it felt better than I expected. I went with the 32 minute group, but we finished in 30:40 and I was happy with my effort in each interval. (Except the damn 3rd last one where I always seem to struggle.) Jogged to and fro from work, so a total of about 10k.

Wednesday
My birthday so I gave myself a birthday treat of a 14k run around the Bay. I always love a longish midweek run. I felt good the whole way.
After work I did a quick 1.5k swim before we went out for an 8 course degustation dinner.

Thursday
No running but I had a wonderful massage. As always I felt much better afterwards and ready to take on the world.

Friday
Made it to squad in the morning for 3.5k in the pool - I always love Friday morning squad, its such a good way to start the end of the week. After work I did my 6 x Lilyfield Rd reps. I struggled a bit mentally but kept each one under 1:30. Total of about 11k running.

Saturday
Nothing. Went to see Lars and The Real Girl - wonderful movie.

Sunday
Did about 22k from home, around the Bay and into the City. I have only done one long run since 6ft and I really felt it. The first 10k were okay, the last 10 were pretty ugly. I really need to run long every week now.

All in all a good solid week, and if I can do another 4 or so like that I think I will be in good shape. At the moment my goal for the SMH is to beat last years time - 99 mins.

Tuesday, April 1, 2008

Kayak for Kids

On Sunday I participated in the Lifestart Kayak for Kids, a 20k paddle

from Manly to Blues Point. A friend from Canberra Steve was in Sydney for the weekend, has a double sea kayak and needed a partner. Having not paddled much, I was a little nervous about how my arms would hold up and how long it would take, but I knew was in good hands with Steve.

This was the first year so there was a small field of around 60 teams, about half corporate teams paddling 3 person sit-on-tops (described as like paddling a fridge) and the other half in single and double sea kayaks and surf skis. Steve had borrowed a fancy PFD for me, complete with its own bladder which you could drink from hands-free, and a super fancy carbon fibre paddle, so I was very well equipped.

It was an incredibly gorgeous, calm and sunny morning as we set off from Manly wharf. Sitting in the front Steve was responsible for steering and setting a good paddling rate, so all I had to do was try to match it. I was surprised how easy and good it felt to paddle. I think it was a combination of a lovely boat, a super light paddle and a strong paddler in front of me.

The first leg took us straight across Manly Cove and around to CP1 at Clontarf Beach. We cruised along at a good pace, enjoying a perfect day on the world's most beautiful harbour. Steve called out a friendly greeting to each boat and every one agreed what a sensational day it was and how great to be there.

From Clontarf was a short leg to CP2 at the end of Balmoral Beach and we started passing the floating fridges who had a half hour start on us. From Balmoral we paddled around Middle Head and into Obelisk Bay, where the marker buoy was close enough to shore for us to identify that it was a nudist beach. I wondered what they thought of the parade of passing boats but we didn't hang around long enough to find out and paddled on to CP3 at Chowder Bay.

Around this point we must have slowed down a bit and two other double sea kayaks caught up to us. We said our friendly greetings but simultaneously picked up the pace, and by the time Steve had expertly steered us through the moored boats at Little Sirus Cove to CP4 we had lost them.

From there we were on the home stretch and as we came around Cremorne Point the Harbour Bridge came into view. I remarked to Steve that I have ridden over it, climbed to the top of it and run across it in a marathon, but I had never paddled underneath it. Just like the other 3
things it was fun and a bit scary to do so. The conditions were rougher with some swell and we took on a bit of water, but I felt very safe with Steve in control. We cruised across the finish line at Blue's Point in 2 hours 6 mins, which I believe is respectable. We were the second double sea kayak to finish and first in the mixed category so we even got prizes which was cool.

I am very keen to do this again next year (hopefully with some more paddling in my arms) and encourage others to do it too, because it was a beautiful way to spend a Sunday morning. I pulled up a little sore in my wrists and shoulders but nothing dramatic.

Here is a link to Steve's report with photos and GPS maps.