So, the first true test is upon us.

This week was due to be a big one.  You see, it was to be the culmination of 6 weeks of work, as set by Ruley, and as done by me, with the (hopeful) completion of the Run Melbourne Half Marathon.

The week started well, as always, as it was again my rest day.  This was important given we were now midway through the 2011 edition of the Tour De France, and fatigue levels are running high.  In all seriousness though, despite the Tour induced lack of sleep, I was still feeling flat and fatigued, which I had previously mentioned when I failed to finish my run on Saturday, having pulled the pin at the 5km mark of the scheduled 10k run.

I wasn't going to mess around with it, so I managed to get a Doctors appointment for Wednesday morning.  In the meantime, Tuesday afternoon was a quick track session of 8km, made up of 20 x 30sec on, 30 sec off intervals.  this was followed by a short sharp 1000m swim, and some recovery time in alternating between the hot and cold spas.

Wednesday morning was another sleep in (damn you TDF), and off to the Doctors for my visit.  After a lengthy consultation and check over, it was off next door to pathology to give blood.  Doc want to check some stuff out and this is the starting point.  He also requested an ECG be done, as I have a diagnosed arrhythmia which is "normal" for me at least, but just a double check to make sure.  Another appointment made for next Wednesday to check results.  In the meantime, I was given the ok to race Run Melbourne on the upcoming Sunday.

Wednesday arvo was a sharp 60min Wind Trainer session to fire the legs up, then off to the pool for a 1500m swim.  Again, into the spas for some recovery time.  I have found that this recovery time is well worth while and helps heaps.

Thursday was to be a taper run, with 5km to be completed at no quicker than race pace.  I was interested to see if this was doable given my last run fail on the treadmill (on Saturday).  Fortunately, I got on and was able to complete exactly as required covering the 5km in 26.48.

Again, due to the TDF and the fact that I am soft, I had a sleep in on Friday morning, which meant that my bike session was to be completed in the evening, so this was again done on the Wind Trainer, getting 1.20 done before heading out for dinner.  Team P&W were meeting for our annual Mid Year dinner, so I was able to celebrate my session with a chicken Par and some quality trash talking with the crew.

Saturday morning was a reasonably early start as the plan was to take advantage of the trip to Melbourne for the run, to go to the footy with Hardman & Hymie.  Was going to be a blockbuster with the Blues and the Pies meeting for a huge clash.  The MCG was sold out and we were amongst the other 89,000+ footy fans.  Getting to our seats we realised just how good they were - on the fence and only about 10 metres to the right of the Collingwood bench.  Awesome.

Plonked directly in front of us was a camera crew whose job it was (amongst other things) was to get reactions from the crowd at various points.  Having seen this, we decided amongst ourselves that we would do our best to get our mugs on TV.  Mission accomplished!!!  As the final siren blew and the filthy 'Pies players and supporters (including Hardman & Hymie) started to celebrate, Hardman lent over to offer a consoling hug, which earned him a bit of a don't argue and a "Fark off"..........all caught on camera!  Wallsy thought it was pretty funny and commented on our "rivalry".

After checking into the hotel we then headed back into town to Carb up with the rest of the crew at La Camera on Southbank, our regular spot when we head to Melbourne.  We had a total of 16 running on Sunday, and 11 of us had met up for dinner.  Back to the hotel to get our gear ready for the morning, a spot of tour watching and then lights out for the early start.

I hope that number doesn't refer to my finishing position!!!

Up early on race day (5.30) for a spot of breakfast and getting ready, then out of the room for the warm up jog of about 3.5km to the start line.  I had a light jumper on but didn't really need it.  It was just about a perfect day for running.  Got to the starting area at about 6.30, and then into the line up for the port a loo's (this part of racing will never change lol). We had arranged to meet the other guys but with so many people around it was just too hard to find them.  Before we knew it we were getting counted down to the start and the first group was off.  We were starting with the 1.55 group and were starting approximately 8 mins after the first wave.

Eventually it was our turn, and we crossed the start line and I hit the button on the Garmin 310XT that Guysy had lent me for the race.  I am planning on getting on of these, but Guysy had offered to let me use his to try it out.  Thanks heaps mate - they are an amazing piece of kit and I have now ordered mine!

The start of the race was pretty slow, simply given the number of people around with heaps of side stepping to get around people.  It felt slow, but I was surprised to see 5.35 for the first kilometre.  After that it was into a bit of a rhythm and the crowd started to thin out a little which made it a little easier.  Following Ruley's instructions, I was dosed up on No Doze and was feeling pretty good so far and made it through the 5km mark in 26.09, which was 56 seconds up on goal pace (of 1.54).

I was still running with Hardman at this stage, albeit he was about 20m in front of me.  I knew that his pace was quicker than my goal pace, so it was about here I made a conscious decision to back off a little otherwise it would come back to bite me on the arse later.  The second half of the first lap was pretty uneventful.  I saw a few of the other Shepp guys and gave a yell of encouragement.  Don't think Rocky would have heard me as he was moving too fast on his way to a 1.37.  Not bad for an old bloke!!

Crossed the 10km point in 52.46 and the half way point in 55.37.  This was about a minute and a half up on goal time and I was still feeling good.  As well as having the no doze on board I was consuming gels and still felt strong(ish) lol. The second 5km was done in 26.32

Unfortunately, that wasn't to last long.  Turning back up the slight hill through the gardens, the legs started to feel it.  Not many hills around Shepp!  My splits weren't blowing out but i was working significantly harder to maintain them.  Around the 15km mark I started to feel pretty uncomfortable in the gut as well.  A review with Ruley afterwards identified far too many gels for the race and I wasn't able to digest them.  I love that you learn something with every race that you do.  The third 5km was done in 26.54, crossing the 15km point in 1.19.55 and still 80 seconds in front of goal.

The plan was to go "all out" for the final 6km and see how I go. Sadly, "all out" was a fight for survival and it was a struggle to try and just maintain good quality splits without blowing out too far.  I could see at the 18km turnaround that I was less than a minute in front of Hymie and I knew I had to push hard to try and hold him off.  Pushing as hard as possible, I crossed the 20km mark in 1.47.51 against a target of 1.48.20........it was gonna be close.

Fortunately, the last 1.1km was done just quick enough and I was able to cross the line in 1.53.51, just 9 seconds in front of goal.  Disappointingly, and the finishers photos will confirm, I was caught by Hymie literally within metres of the line............and received the smack on the arse accordingly. Damn!!!!!

Not to worry.  I was still under goal time and this was the first race I have done where I have had a firm plan and was able to stick to it and go under goal.  Awesome. I found the Garmin an awesome piece of kit and I don't reckon I would have been able to get under goal without it.  The instant feedback is just awesome.

With a big group from Shepp, it was great to see everyone come across the line pretty much on or in front of goal times and it was time to pose for the obligatory photos.

Abbey, Jo C, Hayley, Hymie, Jo T, Hardman, Annie, Tim, Lisa, Dave, Rocky, Liz & Ayto

Everyone was pretty pleased with their time, although it must be said not as much as they all were posing with me in my compression socks!  I think that was definitely the highlight of their day.  Back to hotels for showers and then time to meet again for a celebratory lunch and plenty of tall stories.

A review of the Garmin tells me that my quickest 1km split was a 4.47 (downhill at kilometre 5) and my slowest was a 5.40 (uphill at kilometre 19).  Pretty happy overall as my biggest blowout was only 15seconds above goal pace and only 9 kilometres were over goal pace, including the first kilometre due to the crowds all over the place.

Onto recovery now, with compression, recovery spas and myotherapy on the cards.  Overall, and despite the Doctors visit, a pretty good week, with a great finish in Melbourne.  The weeks training (and racing) was:

Monday              Rest day
Tuesday              Run 8km (inc. 20 x 30:30). Total 51.54
                          Swim 1000m, 21.09
Wednesday        Bike (W/T) approx. 30km, 60 mins
                          Swim 1500m (inc 3 x 500), Total 29.52
Thursday            Run 5km, 26.58
Friday                Bike (W/T) Approx 40km, 1.20
Saturday            Footy
Sunday              Run Melbourne 21.1km, 1.53.51

After the slight weight gain last week it was time to pull the head in a bit and, despite a few meals eaten out over the week, Monday's weigh in saw the scales spitting back 101.9kg, representing a loss of 1.9kg for the week.  This is a loss of 18.1kg over 18 weeks.

This weigh in was despite getting home Sunday night and deciding that a celebratory pizza for dinner.........a whole large pizza...........there was none left.

Nor did the Magnum ice cream survive the evening...........

Apparently there is no time to rest on ones laurels though.  A sit down with Ruley and review of the race and he has now scheduled the next 6 week plan to deliver me to the Shepparton Half marathon, with the goal of sub 1.50 on 28 August.  Will be interesting to see how the next build phase goes.  Looking forward to it.

In the short term, I need to get the legs working again so I can get started on this plan!

Train safe
Ayto

So, the wind is my friend, right?

So at one of my regular reviews with Ruley, it was decided that we would now officially schedule Monday's in as a rest day.  Why?  Well, it's simple really.  If you have a look back through the last 4 months or so of blog updates, there's actually not many sessions happening on a Monday.  We may as well make it official so that I don't feel too guilty from now on.

This is probably timely anyway as my program has had me doing a key run session on the track on Tuesday's and this week was no different.  So after Monday's sleep in (and how good was that after Sunday night's stage of Le Tour), it was time to have a look at the Weatherzone website to check out all the important facts for Tuesday mornings tough 21km session, with the main set consisting of 8 x 2km intervals.

The website didn't hold any good news, with a predicted temperature at 6am of 2 degrees, slight chance of a shower and wind gusts to 30km/hr.  So I drafted a quick email to Ruley suggesting that Tuesday afternoon might be a better option for this session.  In a nanosecond I received the reply stating "Suck it up Pussy and just get it done".  Ooooookay, looks like it was gonna be a 5.30am start at the track.

Whilst I knew that an early night was in order, it's Tour time and just watch until the next ad break.......and then the next.......and, well you get the picture.

So in the end, it was a late night which didn't help with the early start at 4.45am.  Up and dressed and a quick bite to eat, along with a healthy dose of caffeine tablets, it was ready to go.  My long run last Saturday was done for the first time with caffeine (ie no doze), however the 400mg had no noticeable effect.  This time Ruley had told me to double the dose, so 800mg ingested and it was down to the track.  Driving down I was pleased to see spits of rain on the windscreen, which I was actually quite surprised to see.  I was surprised that they were actually making it to the ground given what felt like gale force winds blowing crap all over the place.

I had dressed accordingly for the weather, with long run tights under tri knicks.  On top, I had a long sleeve t-shirt, a short sleeve t-shirt and my 2XU run jacket, hat and 2 (yes, 2) pairs of run gloves.  I normally heat up quite easily running, however at no stage did I feel like peeling of layers.  Man, it was cold.

Getting all my gear set up, ipod on, I started my 3km warm up at 5.28am.  The main set consisted of 8 x 2km intervals which were all to be done at my goal Half Mara race pace of 5.25k's (so 10.50 per interval). The warm up told me one thing........the wind was bloody terrible!  The back straight had the wind at my back, but subsequently, the home straight was straight into a block head wind and made it very tough going.

Into the intervals proper was going to be interesting, particularly given it was still dark and couldn't see my watch to check for time splits each lap.  Would be a good test to make sure that I am able to pace ok without relying on it.  The first interval was tough with the wind playing havoc, but able to post a 10.28.

By the second interval, the caffeine had clearly kicked in and despite the wind and the cold, saw a 10.18 staring back at me.  This was too fast and I knew I needed to back off a little to make sure I would get right through to the end without fading too much.  The next 2 intervals were very similar with a 10.35 and 10.38 respectively.

Part of this session was also practicing my race nutrition so as well as the no doze at the start, it was also a chance to get my gel consumption down pat.  Afterwards, once I got home I realised that my gels also had caffeine, so doing the sums I realised later that I had consumed 1000mg of caffeine for the session.  Didn't stop me from yawning later in the day though!

The next 2 intervals were pretty much on target with a 10.43 and a 10.51 respectively.  The wind and the cold were very tough, but fortunately a few others had turned up at the track for a session as well, so at least there were others going through the same misery.  One of whom turned up was Ruley to complete a session, however if truth be known, I think he was just down there checking on me to make sure I hadn't "pussied out" LOL.

The last 2 intervals were started with my final gel for the morning and was completed in 10.49 and 11.00.  The last interval was the only one not to hit goal time, but considering the wind I am pretty happy with the whole session.  Others running that morning said that their intervals were all over the place because of the conditions.  A 2km warm down was done and then it was home for a hot shower and raid the pantry!

Overall run time for the 21km was 1.56.38 for the 21km.  Overall I was very happy with the session given I had hit most of the intervals at goal time or better in really tough conditions and, more importantly, with no leg pain.  This one was a real confidence booster.

Wednesday was cold and wet again, so I wussed out on the Team P&W ride and instead opted for the wind trainer, completing 35km in 1.08.  Despite being close to 0 degrees, it was still friggin hot in my lounge room and saw the sweat flowing freely.

By Thursday morning the week was starting to drag.  The late nights watching the Tour were starting to take their toll, so it was a chance to have an (albeit) brief sleep in, and instead it was organised to run at lunchtime with Fee.  This was just a nice recovery run, so we decided to do the normal Mooroopna loop followed by a lap of the lake for a total of 9.5km, completed in 53minutes.  It made a very nice change to be able to run in the sunlight and relative warmth after Tuesday mornings session.

Thursday night was a swim session and the first one that Ruley had scheduled with shorter intervals.  A total of 2000m, with 8 x 100m intervals to be done between 1.40 to 1.50.  This was not going to be pretty as it has already been shown that I can hold the longer intervals much easier than the short, sharp ones. 600m warm up completed it was into the intervals and they were done as 1.45, 1.45, 1.49, 1.48, 1.49, 1.48, 1.49 and 1.48.  Whilst all were done under the goal time of 1.50, the last 3 hurt like hell.  I am just not made to go fast. Into the spas for some recovery afterwards and I was done for the day.

Another late night watching Cadel et al meant that dragging myself out of bed was tough on Friday morning, however it was onto the bike and down to the start for the Team P&W ride.  With very cold weather predicted (0 degrees) I wasn't really looking forward to it, but once on the bike and seeing the cloud cover I realised it was actually a balmy 4 degrees instead.  Only 6 P&W's turned up however a single light behind us, and eventually catching us, revealed Mick "The rabbit" Lewis was also out and about.  After a quick g'day, he was out and around our bunch and off up the road like  "a rabbit".  God, he makes me sick the way he just rides off the front!

Half way down Mitchell road we had gained on and eventually caught 2 bikes, revealing Marion and Foss out for a nice little loop as well, and now we were 8.  Not long after, hitting the bridge at the base of Mt Nicolaci, we heard a noise and realised that Stace had punctured after pinch flatting.  Standing on the side of the road in the cold was not pleasant, but had to be done and it was tough getting going again once we had cooled down.  Off to Friars for the obligatory coffee and raisin toast and tall stories and it was a great end to the week.

Friday night it was around to the kids place to pick them up for the weekend.  We were going to have to be inventive to find things to keep them amused for the weekend given it was predicted to be cold and potentially wet for most of the weekend.  Saturday was spent in the kitchen cooking with them with the end result being a nice big tuna Casserole (for me) and banana bread and chocolate cake (for them).

After the afternoon in the kitchen (and before sampling the chocolate cake) I decided to jump on the treadmill and get the 10km run done and dusted.  This was again scheduled to be a reasonably easy one with 10 x 1km run - 100m walk, again all at goal pace of 5.25k's (or 11.2k/hr).  A DVD was put on for the kids and the treadmill fired up and very quickly I realised that this was not going well.  Goal pace had never felt so hard.

The first 2 intervals were done with me working pretty hard.  At the end of the 3rd I was gasping for breath and the 4th interval was only 80% done when I had to slow the machine to 6.00 min k's.  What was going on?  Ironically, the leg felt ok, but it was the lungs.  I just couldn't get enough air.  WTF??  I finished a 5th interval (again at 6min k pace), but then decided to pull the pin.  I had Ruley's words going through my head "If the session is going to shit, then you are better off to stop".  This is the first time I have had to take that advice but after a chat with him on Sunday, I think it was definitely the right decision.  Doesn't do much for the confidence though only a week out from Run Melbourne.

Sunday morning we were up reasonably early, and the kids fed and dressed for us to head out to the DECA driver education centre for the Shepp Tri Club "Prologue".  This was the second stage of the championship (following on from the hill climb TT last weekend) and there was plenty up for grabs - the newly designed Jerseys (KOM, Green & White - and for the ladies, the Pink).  Sadly, none of the ladies have turned up yet so it looks like Dan will win that one by default :)

The DECA precinct is a private facility who have sponsored the club and allow us to run events out there, and we have so far hosted runs, duathlons and now bike TT's.  Sunday's event consisted of 4 laps, a total of 11.2kms with the back straight having 2 small, but leg sapping, little hills.  Similar to last weeks hill climb TT, I was the first of 7 to head off and I soon settled into a rhythm, however soon realised that there was plenty of wind to contend with making the back straight a very tough section of the course.

I was able to finish the 11.2km in 18.59 for an average speed of 35.4km.  Unfortunately this was only good enough for mid field, placing 4th out of 7.  No doubt by the time I manipulate the rules I will be a very worthy jersey winner lol.  After 2 consecutive TT's, I have now decided that I need a bunny up the road to chase down.  I have gone first in both and have struggled with pacing correctly.  Having someone to chase would make me push a bit harder I reckon.

The kids had a ball cheering everyone on and then proved their worth afterwards picking up witches hats and helping pack up.  Nice works kids.

A few of the guys decided not to hang around for too long as the wind was freezing, however the important ones hung around and posed beautifully for the glamour shots at the end.

Chris Pye, Ayto, Dan (Pink Jersey Winner!)

So, whilst today was only a short sharp hit out of less than 20 minutes I was just about knackered and whilst the kids amused themselves on Sunday afternoon, yours truly was able to indulge in a bit of a nanna nap on the couch.  Much needed, given Stage 9 of the tour looks like being a corker.

So, training for the week was:

Monday                                 Rest day
Tuesday                                 Run (Track) 21km inc 8 x 2km intervals, Total time 1.56.38
Wednesday                           Bike (W/T), 35km, 1.08
Thursday                               Run 9.5km, 53.42min
                                             Swim 2000m, inc 8 x 100, 38.41
Friday                                   Bike 44km, 1.26, 30.6k avg
Saturday                               Run / Walk 5.0km, 32mins
Sunday                                 Bike TT, 11.2km, 18.59, 35.4k avg

Whilst the work has been getting done, a quick review of my training and food diary for the week reveals that there may have been a few too many breakfast's and lunches out this week (fortunately, dinner has been pretty good!).  Top this off with the cooking frenzy with the kids, and the subsequent treats over the weekend, including chocolate and chips, and the weigh in is a little ordinary.

So weigh in this morning was 103.8kg.  This is a gain (gasp) of 1.0kg for the week.  This is still a total loss of  16.8kg in 17 weeks, but not a trend we want to see continue.

More importantly, Saturday's run fail is playing with my head and now less than a week out from Run Melbourne, I am starting to doubt myself.........I know I have done the work (and have nailed a lot of the key sessions), but.......nonetheless, the little niggle is at the back of my head.

Just need to get through the week, enjoy watching the Blues smash the "Pies on Saturday and then go for a little jog on Sunday.  Easy hey?

Train safe
Ayto

So, the three week marathon begins......

Finally, it's here.........Le Tour has finally kicked off for another year, the 98th edition of this famous race.  It was with anticipation that I sat up and waited for the coverage to start.  I had already read through Ride Magazine's Tour guide, and more succinctly, Trev's Trannie's thread (excellent work Trev - the bar has been lifted once more!), and was looking forward to seeing who (if anyone) was going to be the movers on Day 1.

We weren't to be disappointed with crashes aplenty, and more importantly The Filthy Drug Cheat (TFDC) Contador losing time after getting caught up in a crash with 9km to go.  My boy Cadel was able to position himself strongly at the front and when the pace wound up, was able to launch off the front and attempt to chase down Gilbert.  Unfortunately, he was not able to get him but only finished 3 seconds down on GC.

Sunday night saw the TTT being run, a 23km explosion over a reasonably flat course.  We expected to see some very fast times and we weren't disappointed.  The TTT is one of my favourite stages of the Tour, so it was great to see it included.  Even better was to see Team BMC and Cadel do exceptionally well, finishing the stage in second place, with Cadel now sitting just 1 second behind Thor.  Cadel looks comfortable so far and more importantly, he looks like he is having fun!

My week started off a little slow with a sleep in after a solid Sunday of a 91km bike and a 2km swim.  I was tired, so it was a bit of pillow time.  Once up and going it was a very busy day and, unfortunately, I still felt tired all day, so it was off to bed reasonably early (for me anyway).

Up early Tuesday at 5.15 and stuck my nose out the door before getting dressed for my run.  After seeing the frost on the ground and having a little shiver, it was decided that running in the PM was a much better scenario so headed off to work early, so I could knock off early.  Murphy's law meant that I didn't get away from work early at all, so my run session was missed.  Oooops, sorry Ruley.

It was time to get the week back on track on Wednesday, so I dragged the bike out for the P&W loop. It was pleasantly mild 4 degrees, however that didn't me from bitching and moaning the whole way round about my frozen fingers!!  I was on the TT machine again after my long ride on it on Sunday.  I realised how much I had missed it and was enjoying riding it again.

We started with 9, however at about the 15km mark a couple of the boys decided to go up the road and left the bunch with 6 to work their way home.  As we wound it up for the run into the end of the loop, I stupidly jumped a bit early with probably 2km to go.  I managed to hold them off for a while, however with about 500m to go I had the crew come around, so it was no chocolates for me.......

Wednesday night was a swim session of 3000m, consisting of the 10 x 200's again.  Last time I had done this session, my intervals were between 3.50 & 4.04, with the time slowly sliding backwards.  This time, the times were much more consistent ranging from 3.45 to 3.54, with 7 of the intervals coming in at 3.53!!!

After getting home and eating everything in sight (Swimming makes me sooooo hungry!), it was off to bed as the Thursday morning run session was another negative split tempo run.  Last week was a successful session with the out loop averaging 5.25 pace, and the in loop averaging 4.50's.  I was hoping to improve on this slightly and I was confident of doing so.

Unfortunately, whenever confidence is at it's peak there is always something to come back and bite you on the arse.  Within minutes of starting the run, the dreaded leg pain that has been plaguing me for the last few years was back, and it was back with a vengeance.  I managed to make it to the 3km mark (avg 5.15) before the leg pain got to the point where I had to stop and turn for home.  It was the first time the leg has been so bad that it has caused me to break down.  I was able to walk/jog back home, having to stop to a walk every time the pain built up again.

I was so disappointed, as everything had been going so well.  Fortuitously, I actually had my next appointment booked at Olympic Park Sports Medical Centre on Thursday.  Last time I had been down there we couldn't actually bring any pain on for the Doc to have a look at, despite doing calf raises and hopping up and down on one foot for what felt like an eternity.  This visit was to see the podiatrist and to be fitted with orthodics.  The examination for this involved being perused whilst walking, jogging and running......all good except that I had broken down just a few hours earlier.  Anyway, managed to get through it and I was soon the owner of both orthodics and a new pair of shoes to go along with them.

Given I'd had the day off on Thursday to go to Melbourne, Friday was a catch up day so an early start.  I was looking forward to Friday night as we had plans for a few drinks to see off Matty and Soph who are heading OS for some 7 months, basing themselves in the North of India.  Truly and adventure of a lifetime and I wish them both all the best during their trip.

I faced Saturday a little apprehensively as I had scheduled an 18km run.  Normally this wouldn't worry me but after Thursday's Run Fail, I was worried that the leg was going to continue to be a problem.  Rocking up to the start with the Hardman, it was time to find out.  The first 3 kilometres (as directed by Ruley) were taken fairly conservatively at around 5.50 pace and then it was into the 14km at race pace of 5.25's. Times were a little up and down even thought constantly monitored via Hardman's 310XT (I've gotta get me one of those!) ranging from 5.36 down to 5.08, but overall i was averaging my goal race pace.  Turning for home with 3km to go, Hardman lifted the tempo a little and I was left hanging on to heels, blowing like a cheap hooker, and cursing him the whole way.  Our last 3k's were done at 5.04, 5.03 and 5.00, so it was good to finish strongly.

It was even better to just finish, under goal time and with no leg pain given the issues of just 48 hours earlier.  As instructed by the Podiatrist, whilst I was still in my old runners, I did have the heel lifts in them and I hadn't really noticed them at all.  later in the day the calves and achilles were a little sore, but no more than after any long run.  Was great to get the long run done, hitting goal pace as it has reinvigorated the confidence with only 2 weeks to go to Run Melbourne.

After breakfast and a shower it was around to pick the kids up as we had planned to head out and watch Cars 2.  Regan was beside himself with excitement and couldn't wait to get there.  Both kids loved it (and so did Dad, just quietly!).  After dropping them home again, it was into the bike gear as I had arranged to meet Hardman again at 3pm for a nice gentle tap around for an hour to flush the legs out.

I had also text Jimmy to let him know we were heading out and I was pleased to see him there waiting at Hardman's place.  Jimmy is on a long road to recovery after a heart episode a bit over 12 months ago.  I'm buggered if I can remember the official name of the problem, but it was effectively an inflammation of the lining of the heart.  Nasty stuff.  Fortunately, he was diagnosed in time, treated, and is now working his way back.  One of the requirements is to ensure that the heart rate doesn't get too high and he has a target of sub 130.

Given there was a bit of wind around on Saturday, it didn't take long to start to creep up, so we had to back off to keep it under control.  Was perfect for me, as after the run that morning, the gentle average of 24.0k/hr was just perfect to flush the legs.  31km in 1.17 and it was home for a snooze for a few hours in readiness for the start of Le Tour.  Ruley came round with pizza to celebrate the start of the race so it was a great way to finish a Saturday.

Sunday was up again early (after the late night watching Gilbert win the first stage) and furious checking of the radar as rain was predicted for the Sunday.  We had organised a short, sharp 2.5km uphill time trial up Mount Major so we were hoping the rain would stay away log enough to get that done and dusted.

Rocking up to the base of the hill it was reasonably mild due to plenty of cloud cover, however there was plenty of wind about and that was going to make a few sections up the hill very, very tough.  Only 5 hard nuts in total turned up for the test.  Besides myself, there was Ruley, Dan, Darren & Goose.  I was selected to go off first and with much trepidation I toed the line.  I am not built for going uphill and I fully expected all 4 riders behind to come blasting past me.

Taking off, I was in the big ring and around the corner I glanced down  at the speedo and saw that I was sitting on 19k/hr.  Hitting a slightly steeper section this speed soon washed off and it was up and down out of the saddle to try and keep the cadence up.  A false flat saw the speed creep up slightly again, however turning to the north was fully into the wind, paired with a steeper section, saw me grabbing for the granny gear and huffing and puffing like the Big Bad Wolf.

At this time was when I heard a bike coming from behind quickly, and in a flash Ruley had passed me and disappeared up around the corner - he had started 2 full minutes behind me and got me with approx 800m to go!!!  Up around the corner and I could see the finish line and tucked the head down and gritted the teeth to finish in 10.13.  Fortunately, no other bike got passed me, but on handicap it was discovered that Dan had gotten me by about 45 seconds.  Damn.......lol.  Ruley has smashed it up there in sub 7 minutes!!


All smiles back down the bottom of the hill and breathing again
L-R  Ruley, Goose, Ayto, Dan & Darren.

Sunday afternoon was off to the pool for a short, sharp session followed by some recovery time in the spas.  1500m completed in 3 x 500m in 9.44, 9.25 & 9.30.  The quickest times I had completed 500's in since I have started training again.  I don't necessarily think it is because of any miraculous technique improvements.  I think it is simply due to time in the water, so there is something to be said for just getting out and practicing......funnily enough, hey?

So training this week was:

Monday                    Rest day
Tuesday                    Work commitments
Wednesday               Bike 44km, 1.26, 30.4k avg
                                 Swim 3000m, Total swim time 1.04
Thursday                   Run / walk, approx 8km, 56mins (after breaking down)
Friday                       Work commitments
Saturday                   Run 18km, 1.37.40, 5.24k avg
                                Bike 31km, 1.17, 24.0k avg
Sunday                     Bike, Uphill TT 2.5km, 10.13
                                Swim 1500m, (3 x 500), Total swim time 28.39

Diet has been ok-ish for the week.  No real junk, but I have eaten out a few times for both lunch and dinner and you just never know what rubbish is going into it.  Oh, and you can't go to the movies without popcorn (for the kids, of course) but I may have helped out just a bit........

Monday morning's weigh in of 102.8kg, representing a loss of only 0.4kg for the week.  There seems to be a common theme of 1 week of decent loss (circa 1.5kg) followed by a week of nominal loss (circa 0.4kg).  This is still a total loss of 17.2kg in 16 weeks so all going well I guess.  More importantly, times across all 3 disciplines are improving and recovery is getting easier and easier.  Hopefully this week sees the cyle continue and we see a bigger loss and nudging towards double digits.........instead of triple.

So time to go.  Need to set the alarm and have a quick snooze before sitting up for Stage 3.  Can't wait.

Train Safe,
Ayto

Here comes "Le Grande Boucle"

So here we are just a few days away from this year’s edition of Le Tour. 

It’s one of my favourite times of year.  The anticipation, the excitement, who’s changed teams, who’s been on fire into the lead up, who are the favourites, and of course, how is Cadel?

I am unashamedly a huge Cadel fan and I would love to see him win this bloody thing.  Without opening up a can of worms and a debate on who is the best, I believe he is one of the genuine good guys of the peloton.  A guy who races clean and has earned all of his results through hard work, determination and sheer guts.  As I say, I am a fan!

However, I have also been disappointed with the lead up to the 2011 edition of “Le Grande Boucle”.  Once again, the event is clouded with the controversy surrounding drug cheats.  Once again, last years winner is still technically not known given the current issues surrounding Contador.  For mine (and yes I am completely biased against drug cheats), he should be banned.  No if.  No buts.  No maybe’s.  Gooooooone…….

The same goes for anyone who is tested positive for any illicit substance.  There should be no second chances and the bans immediate and lifelong.

But anyway, that’s just my view and I’m sure plenty of others have their opinion as well.  In the meantime, I look forward to the opening stage next Saturday.  I look forward to the tiredness.  I look forward to the middle of the night wind trainer sessions.  I look forward to talking about the previous nights stage all of the next day.  And hopefully, I look forward to seeing Cadel on the top step on the Champs-Elysees!!!

Anyway, my week got off to a good start with a sleep in on Monday morning.  Absolutely no reason for it except that I couldn’t be stuffed getting out of bed to head out on the bike in the cold, so it was important to make sure I watched the diet for the rest of the day to make sure there were no mini blow-outs!

This week had a couple of key sessions scheduled again as it was the 3^rd week of a build block, all in preparation for Run Melbourne, and the other running events I have scheduled through until October.

The main session for the week was Tuesday mornings run, which was to be 8 x 2km intervals @ 11.00 per interval, which is goal race pace for Run Melbourne.  The session was to be conducted with race nutrition as well (ie, gels every 20/25mins).  Tuesday saw me wake up to it being bitterly cold, windy and raining.  No way was I going to run in that, so it was decided to head into work at 6.30, so I could knock off early and get it done that night.

Heading down to the track at 4pm, it was still cold (and I had the gloves at the ready) and the wind was blowing from the West.  Got out on the track for a warm up and immediately noticed the difference heading down the back straight (tailwind) to the home straight – this was going to be interesting.

Warm up completed it was into the intervals.  I was feeling good and I was needing to deliberately slow myself down to stay at goal pace (what a predicament!!).  Intervals were completed in 10.57, 10.51, 10.51, 10.50, 10.47, 10.45, 10.44, 10.41.

Not only were they all below goal pace, but they got quicker as they progressed.  This was a marked difference from 10 days earlier when I did 6 x 2km and they ranged from 10.47 to 11.04, each being slower than the last.  I felt comfortable with all intervals this time, breathing was under control and I felt I still had some in the tank.  Pleasingly, the dodgy leg was holding up and feeling ok too.

A total of 18km for the session in actual run time of 1.36, an average of 5.22 p/km including warm up and cool down.  Nice.

Wednesday morning was a recovery swim of 1500m in a leisurely 32minutes, followed by close to an hour of alternating between the warm and cold spas for some leg recovery.  I have found that between the spa sessions, compression gear and regular Myotherapy I am managing the pain that occurs in the leg.  Hopefully that continues right through to race day.

Thursday morning was the next key session for the week – again a run session.  As per the Coaches instructions, the aim was to do the normal Mooroopna loop consisting of 7.6km, approximately 4km out and 3.6km back, with the view to taking it easy on the way out and “absolutely tearing ass” on the way back.  Not sure which coaching handbook that term has come from but anyway, I’m game.

Took off as a group of 8 and must admit the pace felt slow, but hard to tell when it is so friggin’ dark (bring on the longer days!).  Got to the turning point and hit the lap button before commencing to “tear ass”.  Quickly the group of 8 was down to 3 as I was able to sit on the heels of 2 of the girls (Melissa & Carmel??) who are training for City to Surf and who can both run.

They were having a great old time chatting away, whilst I was sitting back there attempting to blow their ears off with each exhale.  I swear their hair was flying out in front of them with every breath!

Got to the end and hit the button for a 39.45, only a 5 second improvement on last week.  What’s the go here??  Melissa showed me here GPS though and it revealed out to the turnaround was done at 5.25/km pace (goal pace – all good) and the return was done at 4.50/km (excellent).  A nice gentle 2km to cool down. I feel like this running is starting to come together.

Thursday night was also another key session, but swim this time – 2 x 1500m straight with Ruley wanting the second faster than the first.  The first was done, albeit with a fair bit of traffic in the lane, upsetting my rhythm a bit in 31.30.  After a 60 second breather, the second was started and finished in 31.42.  Disappointed that I missed the goal as set by Ruley, but feedback tells me he was still pretty happy with the result given I have done a couple of key sessions in the last 48 hours. I’ll take his word for it.

Friday was scheduled to be a normal P&W circuit on the bike, but upon dragging my weary self out of bed at 5.15 and poking my head out the door to see the frost settling and hear the wind howling just a little, I decided to take the soft option and crawl back under the doona……..

As Friday wore on, the dodgy leg was hassling me with some aches and pains, so was taking some Nurofen to try and settle it down.  Friday nights sleep was ordinary as the “Night Aches” were back.  I haven’t had these for 6 to 8 weeks and no amount of Nurofen could get on top of it so I woke up still with the ache in the leg.

I dressed and headed down for the run anyway, as 16km (for me) was planned with the running group, all to be done at goal pace so the aim was to finish in 1.28.  A large group greeted me there despite the cold and the dark.  We quickly headed off on the initial 14km loop and immediately I could feel the leg was going to cooperate.  I was sticking with the bunch at 5.10 pace, but was experiencing a fair bit of pain.

At the 5km mark, I just had to slow and give the leg a break and I found myself walking so I took the opportunity to turn the ipod on and was back running after a 60sec walk, albeit slower than to date.  By this stage the bunch had disappeared off into the darkness and I was bale to settle into my own rhythm and make my way back.  I was still determined to hit my goal pace and knew I had to be back at the start point by 1.17, so I was checking off against known km markers the whole way – it was going to be close.

I got back to the start point 40 seconds behind my goal pace, so I had to ramp it up for the last 2km loop around the lake to finish and I was able to get back to the start in 1.27.32, just sneaking in under my goal time, but the leg was sore……….

Home, shower and into compression then off to a meeting for the day.  Sitting around for the day didn’t help much but I tried to move around every now and again.

Sunday was a long ride and the boys had convinced me to drag the TT machine out.  The poor thing had been sitting there on the bike stand since Geelong 70.3 2010 – yes, 16 months since it had been ridden.  Although, I have kept up with cleaning and servicing.

Got to the meeting point at 7am in the thickest of fog, and it was cold to boot.  A total of 5 for the initial 30km loop, with another joining us at 8am for the 2 loop of 60km.  Once the sun did eventually break through the fog it turned into quite a pleasant day, however there was still a bit of wind to contend with and by the end of the 90 odd km, the legs knew.  After a quick breakfast and coffee at Friars it was straight to the pool for a recovery 2000m, done in 41mins flat.  The obligatory time in the spas was completed as well.

A bit of a grocery shop on the way home, and then the slow cooker was put on and that was dinner sorted.  Then for some serious couch time with the Blues looking to smash the Eagles back to the West.  Sadly, the Eagles didn’t agree with this scenario and my interest quickly waned and I was soon off in the land of nod.  Woke up just in time for dinner – beautiful.

Diet has been pretty good for the week, with no blowouts (and bugger all treats to be honest), so was expecting a good result on the scales on Monday morning.  Fortunately (unlike the Blues) they didn’t disappoint and the number flashing back at me was 103.2kg, a loss of 1.6kg for the week and a total of 16.8kg in 15 weeks.

So, the training for the week was:

Monday                       Doona time

Tuesday                      Run total 18km (inc 8 x 2km int @ sub 11.00), 1.36.40

Wednesday                 Swim 1500m, 32mins, Spa recovery

Thursday                     Run total 9.5km, (inc “Tearing ass home”), 52mins

                                  Swim 3000, (2 x 1500 @ 31.30 & 31.42), Total 1.03.12

Friday                         Doona time

Saturday                      Run 16km, 1.27.32 (5.30 race pace)

Sunday                        Bike 91km, 3.03, 30.0k avg

                                  Swim 2000m, 41.00mins

So despite a couple of rest days, I think the training is becoming a bit more consistent and I am particularly pleased that the running is coming along so well.  The leg is still of concern and I am back to Melbourne this week for the next stage of treatment so will see how that goes.

In the meantime, stock the pantry, get some extra sleep in because here comes Le Tour……………..

Train safe

Ayto

The Great Tim Tam Massacre......

So this week started off fantastically well.........after all, it was a long weekend.

What better way to enjoy a public holiday than to be up at sparrow fart, dress in ridiculously thin lycra and head out into the cold and the wind for the better part of 2 hours????

Fortunately, after braving the frost and the frozen fingers and toes, it was off to do what I do best - breakfast!  Once more it was off to Friars for some awesome coffee, breakfast and sharing of tall tales and talking, well rubbish really. After eventually prying myself out of the warmth and atmosphere of Friars, it was time to mount my bike for the short trip home and the opportunity for the freeze to settle in again.  Thankfully, a nice warm shower awaited.

I had organised to pick up the kids for the day as we we heading around to Hymie & Stace's place to watch the footy.  Sadly, it was only the 'Pies on the box so once more, it was me cheering on the 'Dee's whilst the rest of the snoozers were all cheering on those other filthy worms.  I really do need to look at working on a new circle of friends!!  It appears that the majority of my "friends" are Collingwood supporters and it really it quite, well, depressing really.

I should also add that I don't support the Demons (Go Blues!!!), but simply support whoever it is that is playing against Collingwood - even if that means supporting Port Adelaide!  Shocking, I know, but that's the way it is alright.

Whilst on the footy, and specifically the Queens birthday game, what is it with professional footballers these days who are unable to play on both sides of their body? (Yep, Didak & Davis - I am talking about you two snoozers).  I just can't that professional sportsmen, paid very good money to play the game, are more concerned about showing off rather than playing for the team.  The amount of times I saw the pair of them going for the impossible shot, rather than going off the left, was impossible to count.  Simply kicking with the left, either for goal or to pass to a team mate in a much more favourable position, is no where near as exciting though is it boys? You'd rather show off with the flashy stuff in front of you all-adoring toothless fan club camped behind goals.  Jesus!!  You shit me to tears actually.

Phew - rant over.............but i feel much better.

After managing to calm myself down after the wanky going's on of Eddie's boys, it was sadly back into the routine of work (Why can't every weekend be a long weekend?).  Tuesday morning was an early start down at the track with a crew of 13 others, who all braved the cold with me.  Once again it was cold, cold, cold and I was thankful I had grabbed my gloves.  Even with them, my fingers froze!  I think I must be turning into a pussy, fair dinkum.  i never used to feel the cold like this.  Maybe it's just a sign of my advancing years....

The track session was made up of 20 x 30 second intervals, with 30 seconds recovery, for a total run of 8km.  A quick Macca's takeaway coffee was my reward for getting out and braving the cold once more.

After work, and before a meeting that night it was a chance to get a quick session done at home, consisting of leg strength, stretch cords and core work.  A short, sharp 30 minutes but one that got me going and resulted in plenty of sweat!  My legs were still sore from the interval sessions done on Sunday, followed by the shorter one that morning, and this little session just added a little more soreness on top!

After a quick chat with Ruley, I was advised to have a bit of a rest day on Wednesday rather than doing my scheduled ride, so instead I headed down to the pool for a recovery session in the spas.  Some swapping between the cold and warm spas and then back home for a shower and into compression gear for the day (under my work clothes - wanky, but it works), had me waking up feeling much better on Thursday morning.

This was just as well, as Thursday was scheduled for the normal morning run, of just under 10km to Mooroopna and back.  Felt good on the run and we made it half way as a group of 8.  Shortly after the turn from home, we had 4 drop off slightly and I must admit I was feeling a bit nervous as I thought I might have been burning my bikkies a bit too soon, however I was able to maintain the pace, and actually build on it all the way home, finishing strongly for a a sub 40min (39.30) for the 7.6k loop.  A gentle 2km lap around the lake to cool down and finish.  This is still considerably slower than my PB for this loop, but it is still 5mins 20s quicker than when I did exactly the same run 8 weeks ago.

Thursday night was a bit of a key session for me in the pool and Ruley had deliberately set this session for me as I had NEVER swum a 3km session. I have done quite a few 2.5k and 2.7k's, but the last one was over 2 and a half years ago, so I was a bit anxious going into it to be honest.  Not because I didn't think I could do the distance, but because the main set consisted of 10 x 200's @ 3.50, which was always going to be a stretch for me.

Nonetheless, I got into the pool and did the 500m warm up and then started into the main set.  The first 7 were done on target (or slightly better), however the final 3 saw minor blowouts of between 4 & 10 seconds.  Nothing major I know, but I was disappointed that I didn't hit the goal time for each of the intervals.  The cool down consisted of 300m free followed by 200m kick.  Total (actual) swim time for the 3000m was 1.03 and I'm not overly disappointed with that given there is still plenty of time to the race (and still plenty of work to do, I know).  I would love to get out of the water sub 70mins, so we will have to see how it goes!!

Friday morning was a sleep in - the swimming knackers me like you wouldn't believe!! Got through the day and it was off to pick the kids up for the weekend.  Had heaps planned with them for the weekend, but it didn't look like the weather was gonna play nice.  Once the kids got off to bed, it was onto the wind trainer for a gentle 60 minute rollover of the legs.  Nothing too confronting about that, except for the fact that even with a fan, I struggle with how hot it gets on the bloody thing!

Saturday was a busy day running around with the kids for their sport (Netball on Saturday's) and then off to the skate park before it bucketed down.  Ruley had scheduled a wind trainer session for today as well, however this was the first time it was a set session (ie - not just a rollover of the legs) and consisted of a 15min warm up, followed by20 x 60 sec interval in biggest gear available, followed by 60sec recovery.  60  minute session in total.

On paper, it didn't sound too bad.  However, as alluded to previously, even with a fan working overtime, I struggle with how hot it gets on the wind trainer.  Add to that the fact that Ruley is some kind of sadistic prick that is incapable of emotion, and shortly into the session I was cursing him for all I was worth.  Until this session I never realised that 60 seconds can actually be an eternity.........especially when your legs feel like they are made of jelly and are swimming in lactic acid, you have all manner of sweat, spit, dribble and various bodily fluids spraying within a 15 metre radius, and you sound like a Sea Lion on heat.

I swear Ruley has set up a hidden camera somewhere in my place and flicks it on to amuse himself when he has nothing better to do.  I can just imagine him sitting on the couch, surrounded by a pile of food, giggling his little tits off whilst he is watching me on the verge of spewing all over myself.  Sadistic........little........prick!!!

So, once finished and flopping onto the floor where I was unable to move for a short eternity, I got to thinking that I had just finished another key session that I'd not done before (similar to the 3k swim above), in that I had never done a proper interval session on the wind trainer.  I knew that I had not skimped on anything - EVERY interval was done for the full 60 seconds, every recovery was done for the allotted time, every interval was done at 100%. I couldn't have gone any harder if I tried, so that's another one chalked up.

Sunday was full of good intentions, with an early start with the kids as we headed down for the Shepp Tri Club Cross country run that had been organised.  Even though I had dressed to run, and my legs were somewhat sore (and that was the excuse I used) I wasn't sure the kids would would be able to amuse themselves whilst we were doing laps of the 2.5k loop, so I opted not to run.  A good turnout saw 19 people do the run, so we were happy with that.

We scooted off to Auskick and had just got started when the rain came down and it was promptly called off.  The kids decided that it was time for morning tea and decided that Macca's was the best venue given the cakes on offer, with the added bonus of the playground.  Coffee for me, so it was all good.

Given I had not done the cross country run, a 10km treadmill session was the fallback option............unfortunately, the best of intentions were not enough to see that through!  It all started to go downhill when the kids didn't finish their muffin and cake for morning tea and, well, it seemed such a waste to just throw them out.  Really.......it did.

Heading home we stopped and got some new paints and bits and pieces as the rain was still hanging around so we needed to find something to amuse ourselves for the afternoon.  Whilst a little bit of painting was done, the main source of amusement for the kids was food.  Firstly, a huge bowl of popcorn was produced and was promptly knocked off by the 3 of us.  Various bits and pieces were dragged out of the pantry at various stages before Jorja struck the mother lode...........a fresh, un-opened packet of Tim Tams.

Damn, I didn't realise they were even in the cupboard and now here they were sitting in front of me..........wafting up with their delicious chocolaty smell.  Surely, one can't hurt can it?

Reaching into the pack it was easy to justify given I had pushed myself to the point of regurgitation the previous night.  Very quickly however, a glance at the packet I realised that one had turned into four.................and the great Tim Tam Massacre of Sunday was complete.  There was only one reason why the massacre had stopped at four - simply, the kids had polished off the rest!!

My first indiscretion in over a month.........but an indiscretion nonetheless.

So, the training for the week was:

Monday           Bike 60km, 1 hr 57mins, 30.6k avg
Tuesday           Run 8km Inc 20 x 30sec intervals, 30 sec recovery).  Total 54 mins
                       Leg strength, Stretch cords, Core session - 30 mins
Wednesday     Spa recovery
Thursday         Run 9.5km (in 7.6k @ 39.30), Total 53mins
                       Swim 3000m (inc 10 x 200's at 3.50/4.00), Total 1.03
Friday             Bike (W/Trainer) 60mins, approx 30km
Saturday         Bike (W/Trainer) approx 30km, inc 20 x 60sec intervals, 60 sec recover, total 60 mins
Sunday           Chomp, Chomp, Chomp

So, apart from my indiscretions of Sunday I felt that I had had a pretty good week, particularly with the couple of key sessions that I felt I had done pretty well.  Overall, the diet had been pretty good as well (alright, EXCEPT for Sunday........I got it), so I was pretty disappointed to see 104.8kg flashing back at me on Monday morning, a loss of only 0.3kg for the week.  Having said that, it is still over 15kg in 14 weeks.  Still a solid result so far.  More importantly, I can not only see the changes with my clothes, I FEEL fitter and I'm definitely running faster.  All good signs so far, and the legs are starting to toughen up as the weeks go by as well.

Hopefully, there are no more Tim Tams to lead me astray.........

Train safe
Ayto

So C’mon Man-Flu……..Do your best!!

Yes, unfortunately this week saw me go down with a bout of the dreaded Man-Flu.  Started to feel a bit ordinary late last weekend and awoke Monday morning deciding the best thing to do was to stay snuggled under the doona.  The extra couple of hours snuggled in the warmth I was hoping would help to knock this bit of a bug on the head.

Come Tuesday morning however, it was starting to get serious – Man-Flu is not to be taken lightly, so I was hoping that the girls at work were ready to dole out sympathy and compassion in copious quantities.  Walking into work and sniffing dramatically to grab their attention worked a treat…….but unfortunately it had the opposite effect to what I was hoping, as they all scurried over to the other side of the office with shrieks of “Don’t give it to me”!!!!  Hmmmm, getting the attention I deserved might be slightly harder than anticipated.

However, not to be put off, I sat at my desk and got started for the day whilst making a show of laying out my various cough lozenges and tissues, and interjecting periodically with the odd low moan. Eventually, Simone asked if I would like a coffee and promptly put the kettle on.  Sadly, that was as far as it went and I had to make my own cuppa.  So, I limped to kettle muttering under my breath about sore joints and the like.

Feeling somewhat guilty for not having followed my program as set by Ruley, I went home and did the scheduled 6km run, including 18 intervals of 30 seconds on / 30 seconds off (at 17km/hr).  This was done on the treadmill to keep out of the cold; however I should have also made a point of turning the heater off!!  By the time I realised the heater was still on, the session was just about over and I thought I may as well try and sweat this bastard out.

Wednesday morning was a scheduled ride with Team P&W, however I had woken up feeling even worse, completely blocked up, thumping headache and sore all over.  I wasn’t gonna let this friggin’ thing beat me though so the plan was to sit on the wind trainer for a couple of (gentle) hours.  After just getting warmed up, said wind trainer gave a little squeal and then became a bit, well ummm, difficult.  A nasty burning smell saw me glance back just in time to see the flywheel, with axle still attached, work its way free from the body of the unit and plonk itself on the floor.  Clearly I was putting far too many watts through the thing and it just couldn’t cope!!!

So, it was back onto the treadmill for just a walk to keep things ticking over.  A nice gentle pace, but a total of 2 hours and 13km covered

A bit of breakfast and off to work, however I was slowly sinking lower and lower and I could feel the Grim Reapers frigid fingers reaching for me.  I must have looked ordinary as Deb told me I “looked like Shit” and Fee told me “I sounded very ‘special’”.  Death’s door was only inches away and I was sinking fast.  It was time to call it a day and I headed home just after lunch for an afternoon of serious snoozing and recovery.

The crew at work assured me they would check in on me to make sure I was ok, and eventually I did receive the odd text or two, but sadly, no one would answer the little bell when I rang it.  The text’s were comforting though.  Things like “hope you are ok sook” and “stop being a pussy and get to work”.  Makes me happy to thing I have the girls in the office looking out for me.

Overnight, it was looking quite grim for a while.  It was entirely possible that the Man-Flu was starting to get the upper hand and I could actually expire here. Eventually I fought my way through to see the sun rise over the horizon once more.  Whilst I was more than happy to head into work and earn my keep, a string of text messages to my ever compassionate workmates revealed that they preferred for me to stay at home and recover completely, or at the very least “stay the f@#k away from us”……….or something.

So Thursday was spent having a little sleep-in (or was it more like a coma???).  I was so man-flued it was hard to tell really.  After quite a few hours on the edge of the abyss, I was determined to kick this thing in the arse once and for all, so I slowly edged my way back from the light, and returned to the land of the living.  Sadly, it was not in time to make it into work……….but nonetheless, I was on the path to recovery.

Still not feeling 100% Friday morning, the Team P&W ride was once more abandoned.  I have survived Man-Flu before (just barely) and I knew that you must respect this fearsome beast.  One more day to recover fully was required. Disrespect it at your peril!

Given I had been on the verge of death all week; I’d not had the opportunity to see the kids, so it was arranged to catch up with them on Saturday.  After picking them up, it was decided we would go out for lunch and quickly decided on the pub, where meals were ordered.  Surely, a chicken parmi, chips and veg would finally kill of this bug once and for all??  Couldn’t hurt to try anyway.

After dropping the kids off near dinner time, I headed home and set up the new wind trainer given the old one unceremoniously died a few days earlier, and spent a touch over an hour working up a sweat.  Fortunately, this one was able to last the distance……

Sunday’s run session was one I was not looking forward to, so I spent several hours lying in bed with the TV on contemplating how I was going to be able to dodge it, only to realise that there was no way that Ruley would let me get away with it.  So I dragged myself out and got organised to head down to the track for a total of 6 x 2km intervals (to be done at 5.30m pace).

It was at approximately at the second lap of the 5^th interval when I finally reached the conclusion that Ruley is an evil Mutha F@#ka and I was positive that he was sitting somewhere watching me attempting to do these ridiculous intervals and laughing his skinny little arse off.  Yes, I had finally worked out what was going on in that demented little brain of his.  His goal was to get a middle aged, balding, fat man to run around and around and around in circles like a farking idiot, all in the vain hope that he might actually get faster at this prick of a sport……….and he had succeeded.  So I guess, who is the idiot???

Anyway, like all those tough sessions as soon as they are over they don’t seem all that bad…..until next time anyway.  After lunch, it was off to the pool where a lazy 1000m were completed (and only because Ruley was at the pool swimming laps) so I had to at least make an effort.  Then it was off to the spa’s for some recovery, swapping between the hot and cold spa’s.  The obligatory coffee afterwards that made it all worthwhile.

I was looking forward to the scheduled ride for Monday morning and the day off for the long weekend, however upon rising and sticking my nose outside I realised how cold it actually was. A quick check online told me it was -0.4 degrees, and I could see the frost starting to settle onto the ground.  Dragging out practically all of my bike gear I dressed accordingly – 2 x pairs of knicks, 2 x undershirts, 2 x jerseys, 1 x wind-vest, 2 x pairs of socks, 1 x booties, 2 x pairs of arm warmers, 1 x pair of leg warmers, 1 x pair of knee warmers, 2 x pairs of gloves and a partridge in a pear tree.

It was cold.  Pulling up to the rally point it was apparent that there are at least 10 other locals as crazy as me, and upon heading around onto Ford Road, another lunatic joined us in Princess Chaddy.  However, I can clearly understand why the Princess was out this morning as it was his first ride on his new stealth machine that was a present for having turned geriatric the day before.

Once the sun was up, it really didn’t get much better as patches of fog kept the temperature hovering around the freezing point.  Fortunately, my tongue was getting a workout and I was able to generate a bit of body heat from the tongue flapping, which helped to keep my thoughts from my frozen fingers, which I believe had snapped off into my gloves close to an hour before.

Heading back into town and straight to the coffee shop for the regulation telling of tall stories and subsequent sledging.  It is a sad state of affairs however, when the same amount of time is spent at the coffee shop as it is actually on the bike!  Nonetheless, a solid 60km done in heavy air that felt like treacle.

The tall tales are running rampant after this morning's ride.......

I knew that I had had a good week diet wise, with nominal treats (well, apart from those 2 beers on Friday night for Princess Chaddy’s birthday) and I had pulled my head in a bit further in terms of serving size, however I was still surprised when I jumped on the scales prior to the ride and it screamed back at me 105.1kg.  This represented a loss for the week of 2.9kg and a total of 14.9kgs in 13 weeks.  Hopefully this trend continues.

So, training for this man-Flu interrupted week was:

Monday                                               Doona Snuggling

Tuesday                                               Run 6.0km, 40mins, including 18 x 30s on/ 30s off @ 17km/hr

Wednesday                                         Walk 2 hrs, 13 km

Thursday                                             A life and death battle

Friday                                                  The slow journey back from the light

Saturday                                              Bike (wind trainer) Approx 30km, 60mins

Sunday                                                Run 6 x 2km intervals, 1 hr 5 mins (at 5.25min pace)

                                                            10.30, 10.51, 10.51, 10.44, 11.01, 11.10

                                                            Swim 1000m, approx. 20 mins

Hopefully, we can get a full week in, sans Man-Flu and start to get a bit more consistent.  Would be nice if we could get some nice warm weather to go along with that.

Oh, and it would be nice to get some sympathy from the girls and work too……………

Train safe

Ayto

So, just a couple of days recovery right?

Righto, so after the smash-fest last weekend it was time for a recovery week.  Shhhhh, don’t tell Mank, but I really didn’t have a choice – I was sore.

After finishing the “race”, and I use that term very loosely, I changed into compression gear as I have found in the past that it really helps.  Generally, I will wear for the rest of the day and overnight and it was no different this time.

After getting up and showering for work on Monday, I pulled on my other pair of compression tights and wore them under my work gear, again sleeping in them Monday night.  Surely a full 48 hours in compression would help with the muscles soreness, right?................Lies!!!!

I can’t remember being this sore after an event.  I’m sure I have been, but time fades the pain.  Fortunately, I was booked in for my regular Myotherapy session on Tuesday afternoon.  Unfortunately, Monique is some kind of sadist who takes great pleasure in telling me (and anyone else who listens) how much of an idiot I am.  Whilst it may be true, it’s not really necessary to tell everyone is it?

I regularly tell Monique that she is in the wrong game.  I believe her vocation should be one where she dresses in PVC, pulls her hair back in a bun and furnish a whip.  Nonetheless, Tuesday afternoon she was at her sadistic best and, despite her assurances she was just “going easy”, she successfully had me on the verge of tears for the better part of an hour – And I pay for this privilege!!!!

Whilst it was mainly my quads that were sore, when Mon started work on my calves, then bugger me!!!  Hello Houston……..we have a problem!!!  We found sore spots on my sore spots.  So whilst I was squirming around wishing for all this to be over, I’m sure Mon was sitting there with a smile on her face and thinking “You Idiot!!”

I know that the best way to get rid of all of the crap out of the legs is to stimulate blood flow (as it Myotherapy didn’t do that anyway) so it was decided a nice easy walk was in order with Guysy, who is recovering from a groin injury.  A solid 6kms in 50 minutes.  I must admit I felt a bit better after walking, although I still wasn’t up to my normal ride with the bunch on Wednesday morning.

In the meantime at work, the girls were having a great time watching me walk up and down the stairs, sending me on various wild goose chases for various bits and pieces and generally hanging shit on “the old man” in the office.  Thanks for your support ladies!!!  You will get yours in due course, I promise you……

Thursday morning was a scheduled run, however as per Coach Ruley’s advices I was told to take it easy (as if I wasn’t gonna anyway) and just do a little walk/run.  So it was off to the Little Running Group as per normal, however Guysy and I headed off for 3 laps of the lake instead of the normal run over to Mooroopna and back.  Guysy is just gradually easing back into the running, so of the 3 laps of lake (totalling 6km) we probably only ran about 200metres per lap or so.  Was significantly colder walking than it normally is running.

Thursday night (a rare spare evening for me) I decided to make the most of it, so flagged gentle tap around on the bike with a few of the guys.  In the end it was just The fossil and I who made the trek around the toaster loop for a nice 50km, at an average of 31km.  Pretty happy with that on tired legs and not bunch to draft off.

Friday morning was a write off as I had to be in the car by 6am for a 9am meeting in Melbourne.  Given I was going to be in Melbourne anyway, I finally had the chance to make an appointment at the Olympic Park Sports Medical Centre (OPSMC), following my referral from my GP.  My leg has still been hassling me, ironically enough, ever since I had my shoulder re-co just over 2 years ago.

To fix the shoulder the surgeon took a hamstring graft from the right knee.  After surgery, I experienced numbness down the outside of the shin, from knee to ankle, for the better part of 12 months.  Nothing so unusual with that following surgery, but the numbness was accompanied by a dull, aching pain in the 3 or 4 inches or so above the ankle.  The pain would come and go and there was nothing in particular that would specifically bring it on, and it would range from just a slight dull ache to a sharp, stabbing pain at other times.

There is also no rhyme or reason to when it would happen either, with it happening at times whilst running or riding, or at other times simply whilst lying in bed.  Obviously, since getting back into (semi) regular training over the past 3 months or so, the pain has been getting steadily more consistent and sharp.  So, after bamboozling my GP, he has referred me straight down to OPSMC for them to check me out.

So, 3pm Friday morning I met Dr Lari Trease, who spent a bucket-load of time with me, poking and prodding, asking questions and having me do about a million calf raises trying to actually bring on the pain.  Murphy’s law, but nothing worked………….

Finally, after what felt like a millennium of hopping up and down on one foot, the leg started to play up, albeit only on a slight scale to normal and Lari was able to pinpoint a few spots – sufficiently enough to dig her fingers in and subsequently squeeze a few tears out of me.

Checking out my feet, the first thing she noticed was that they are flat……..dead flat (Thanks Dad), and promptly set about taping my feet from the back of the ankle right up to just behind the toes, to try and create an “arch”.  Feels weird and she asked me to ensure that I ran over the weekend to see how I went with the taping.  It appears that some orthotics will be part of the solution, at the very least.

Still not quite sure what was going on, Lari walked me next door into their imaging area and slotted me in immediately for an MRI, which was promptly done.  Then it was back in the car for the trip home and to pick the kids up (slightly late) for the weekend.

As promised, in between Netball & Auskick, Skate park, colouring in and time at the park, I did my Saturday run on the treadmill, for a total of 6.5km before I nearly expired from the temperature in the lounge room after the kids had the heater running all morning.  Sunday I managed to fit in a 60 min session on the wind-trainer followed by 3km on the treadmill (done at 5min pace).  Finished the weekend with a very sore leg.  Now I’m awaiting my phone appointment with Lari tomorrow (Tuesday) to discuss the results of the MRI.

So, after starting the week with very sore legs, I finished the week………well, exactly the same way!!

Sessions for the week were:

Tuesday                                               Walk 6km, 50mins

Thursday                                             Walk / Run 6km, 45mins

                                                            Bike 50km, 1hr 40mins, 30.0k avg

Saturday                                              Run (treadmill) 6.5km, 45mins inc warm up

Sunday                                                Brick – Bike (wind trainer) Approx 30km, 60 mins

                                                            Run 3km, 15 mins (@ 5 min pace)

Official weigh in this morning was completed resulting in 108.0kg flashing back at me, a loss of 1.0kg for the week so still heading in the right direction.  So that’s a total loss of 12 kg in 12 weeks.  At the rate of 1kg per week, and with 50 weeks between the start of this program and the race, is it possible to race at 70kg???  Haha, doubtful, but if I am sub 90kg I would be extremely happy.

All this depends on fixing a dodgy leg of course.  We will see what happens tomorrow.

Train safe

Ayto