Written Monday 13th April 2010
It's hard to travel and maintain a fitness regime. In particular, its hard to eat well, or should I say, its hard for me to stay disciplined to my food plan.
I'm at the minesite for a week, and it is not a problem to eat well here. The food is abundant, fresh, healthy and designed to give the miners a balanced healthy diet. The problem for me is I am weak, I eat way tooooo much!
Take yesterday, for example. Instead of my usual muesli, fruit, yoghurt (it was available) I opted for the baked beans, mushrooms, lightly fried egg and lean bacon. No starch, all fresh, well cooked etc etc but still, what happpened to my will power??? For lunch I made a fabulous tuna and garden salad. Good, all fresh. No problems.
Then dinner... a plate of roast lamb (lean)and roast veges. Succumbed to 2 roast potatoes (what willpower???) but the rest of the plate was all veges and meat- a good combination of complex carbs and protein.
The problem was the buffet- Instead of resisting, I kept going back for more. And more. I ate way too much and felt sick afterwards. Serves me right, eh!
And to finish off, I couldn't resist a sensational slice of pavlova smothered with fresh fruit so I could pretend it was 'good' for me. (That's what's meant by a balanced diet isn't it ????)
So I cant stay here long- the food's too good to resist, and I am disgustingly weak. Oh well, seeing as I am here now,maybe just one more slice of that lamb????
More later, journey on.....
James
Word Count - 264
25 April 2010
A New Stargate Emerges from the Fog of Tiredness
Written Sunday 18th April 2010
In a previous post I compared 'getting fit' to the TV show 'Stargate'. Today I think my personal Stargate is back and I'm about to reach another 'Gate' to pass through....
It's been a long since I've been truly fit. As I age it's really really tough to get to a higher level of fitness. It seems I have to push myself hard for ages, then push myself even further to break through to this new level. But when I do, I feel different; stronger, more aware, bigger and better. I'm in a new world, a new perception. Just like the Stargate show - Go through the 'Stargate' and explore the new reality that now presents itself.
I mention this because I've had a huge week of training, I've pushed myself hard and I feel like I'm knocking on the door of a new level of fitness.
Actually, I really just feel incredibly tired but strangely I also have more zing than usual and I feel suprisingly energised. Contrary to what you'd expect, I'm looking forward to each training session with a high level of anticipation, I have lots of energy and determination and all this despite feeling very tired. It's a strange combination of weariness and power.
It has been a great week so I'm not surprised I'm tired. Last Saturday I did an early morning 12km run/walk, including running 3 minutes and walking 2 for an hour then power walking the rest of the distance home. I was really pleased with my effort as this is more consistent running than I've done in the past. In the afternoon, went to the gym and did 2/3rds of a GymTri- 30 minutes on the rower, 15 fast minutes on the stationary bike. All up, nearly 3 hours of aerobic exercise so a big day.
On Sunday, in place of the scheduled long ride I did a short and fast 80 minutes over 32kms for an average of 24.1kph then a weight session in the afternoon.
Monday was a good 5km road run in the morning and a Gym Tri session in the afternoon; easy paced 30 minutes on rower, 15 minutes on bike, 15 minutes on stepper. Yep, another good day of exercise over 120 or so minutes, now exhausted after three big days! :-)
On Tuesday, I did a quick 30 minutes on the treadmill in morning then my first 60 minute 'Boxercise' class in the afternoon. Didn't go flat out 'cause I wanted to see how the class works. The good news is my fitness is Ok and I'll be able to go much harder at future classes. Tell you what though - its a hard workout! And it was another 90 minute day of exercise all up.
Wednesday was a day off to complete some work stuff, then Thursday back into the 5km road run in the morning, travel to a remote W.Queensland minesite in the afternoon and a 30 minutes rower/bike session after dinner at the mine's superbly appointed gym. Say 90 minutes again, all up.
On Friday, I ran the 3.5kms from the minesite to the Permanent Camp wearing a 6.5km backpack then hit the gym for a short but hard GymTri. After dinner, did another 30 minutes on the traeadmill at 7.0kms speed with a short incline, just to finish off the day. 120 minutes all up.
On Saturday, after work at the mine, I did a hard and intense 40 minute weight session. And today, to finish the week, I ran the 3.5kms back to the camp (in early afternoon desert heat!!) then did another 35 minutes on the treadmill, again at 7kph with a 3 degree inclide, a total of more than 60 minutes of intense exercise in hard weather (after a full day's work)
So I'm putting in the hours and the intensity. I'm feeling great physically and mentally and I'm sure a new level of overall strength and fitness is not far away. Bring on the Stargate I say!!!.... but better hurry,before I kill myself hahaha
More later, journey on......
James
Word Count - 615
In a previous post I compared 'getting fit' to the TV show 'Stargate'. Today I think my personal Stargate is back and I'm about to reach another 'Gate' to pass through....
It's been a long since I've been truly fit. As I age it's really really tough to get to a higher level of fitness. It seems I have to push myself hard for ages, then push myself even further to break through to this new level. But when I do, I feel different; stronger, more aware, bigger and better. I'm in a new world, a new perception. Just like the Stargate show - Go through the 'Stargate' and explore the new reality that now presents itself.
I mention this because I've had a huge week of training, I've pushed myself hard and I feel like I'm knocking on the door of a new level of fitness.
Actually, I really just feel incredibly tired but strangely I also have more zing than usual and I feel suprisingly energised. Contrary to what you'd expect, I'm looking forward to each training session with a high level of anticipation, I have lots of energy and determination and all this despite feeling very tired. It's a strange combination of weariness and power.
It has been a great week so I'm not surprised I'm tired. Last Saturday I did an early morning 12km run/walk, including running 3 minutes and walking 2 for an hour then power walking the rest of the distance home. I was really pleased with my effort as this is more consistent running than I've done in the past. In the afternoon, went to the gym and did 2/3rds of a GymTri- 30 minutes on the rower, 15 fast minutes on the stationary bike. All up, nearly 3 hours of aerobic exercise so a big day.
On Sunday, in place of the scheduled long ride I did a short and fast 80 minutes over 32kms for an average of 24.1kph then a weight session in the afternoon.
Monday was a good 5km road run in the morning and a Gym Tri session in the afternoon; easy paced 30 minutes on rower, 15 minutes on bike, 15 minutes on stepper. Yep, another good day of exercise over 120 or so minutes, now exhausted after three big days! :-)
On Tuesday, I did a quick 30 minutes on the treadmill in morning then my first 60 minute 'Boxercise' class in the afternoon. Didn't go flat out 'cause I wanted to see how the class works. The good news is my fitness is Ok and I'll be able to go much harder at future classes. Tell you what though - its a hard workout! And it was another 90 minute day of exercise all up.
Wednesday was a day off to complete some work stuff, then Thursday back into the 5km road run in the morning, travel to a remote W.Queensland minesite in the afternoon and a 30 minutes rower/bike session after dinner at the mine's superbly appointed gym. Say 90 minutes again, all up.
On Friday, I ran the 3.5kms from the minesite to the Permanent Camp wearing a 6.5km backpack then hit the gym for a short but hard GymTri. After dinner, did another 30 minutes on the traeadmill at 7.0kms speed with a short incline, just to finish off the day. 120 minutes all up.
On Saturday, after work at the mine, I did a hard and intense 40 minute weight session. And today, to finish the week, I ran the 3.5kms back to the camp (in early afternoon desert heat!!) then did another 35 minutes on the treadmill, again at 7kph with a 3 degree inclide, a total of more than 60 minutes of intense exercise in hard weather (after a full day's work)
So I'm putting in the hours and the intensity. I'm feeling great physically and mentally and I'm sure a new level of overall strength and fitness is not far away. Bring on the Stargate I say!!!.... but better hurry,before I kill myself hahaha
More later, journey on......
James
Word Count - 615
Preparing for the Half Marathon in July
Written Sunday 11th April
There's only 84 days to the Gold Coast 1/2 Marathon so its time for me to get serious about my running. I'm back from holidays and so no more mucking around. Enough slacking James!!!! :-)
As of now, my head goes down, 'my bum goes up' and I start working consistently and determinedly towards my 2010 goals. I have to teach my body to run, or at least complete the 21kms in less than 3hours. My target is to finish in 2hours 15minutes (135 minutes). I reckon this is achievable but only if I use the my time wisely over the next 84 days.
While doing this I also need to maintain my bike fitness because I'm booked to complete the 'Around the Bay in A Day' 220km Bike Ride in October. I dont have to overly worry about this as I have a Big Bike Ride training camp scheduled for September but it needs to be in the back of my mind. I also need to continue to build my core body fitness and my overall strength to ensure I dont injure myself when training and competing.
I know I've written about this before, but its important to keep my goals and targets clearly in mind.I need improved aerobic fitness, strong running fitness, bike fitness and core strength. I need to balance my time and have strong motivation and mental strength while also not expecting too much from this old body.
Here's the training plan I will use to ensure I achieve them......
Monday- Rest morning, Gym Tri in afternoon (a 90 minutes circuit of rower, stationary bike, stepper.)
Tuesday- 5km Road Run in Morning, Boxercise or weight session in afternoon
Wednesday - 5km Road Run in Morning, Gym Tri in afternoon
Thursday- 5km Road Run, Weight session in afternoon
Friday - Day Off
Saturday - Long Hike in morning, easy aerobic session in afternoon
Sunday - Long Bike Ride in morning, weights in afternoon
Some thoughts.... This plan provides lots of opportunity for developing my aerobic and endurance capacity while also providing me with rest and variation. Its a tough schedule but answers all of the requirements. It doesn't take up a lot of time but it does deliver consistency to my life and my training.
Three points -
1. My travel schedule WILL mean I'll have to adjust the plan on a regular basis. No problems, like all plans its a guide to help me schedule my time and its subject to change.
2. The goal is to be ready for my target events, not to complete a training schedule. This means I will listen to my body and the demands of my life, and will be prepared to adjust as required.
3. It will be exciting but demanding. Any and all assistance from friends and family will be greatly appreciated and accepted.
One last comment- This plan means my weekends are going to be fantastic fun. Its when I get to spend whole days testing myself and my current fitness. It means long hikes and rides in new and current locations, and it means I can spend long hours learning to be a distance athlete. Works for me! I cant wait.
More later, jounrey on.....
James
Word Count- unknown
There's only 84 days to the Gold Coast 1/2 Marathon so its time for me to get serious about my running. I'm back from holidays and so no more mucking around. Enough slacking James!!!! :-)
As of now, my head goes down, 'my bum goes up' and I start working consistently and determinedly towards my 2010 goals. I have to teach my body to run, or at least complete the 21kms in less than 3hours. My target is to finish in 2hours 15minutes (135 minutes). I reckon this is achievable but only if I use the my time wisely over the next 84 days.
While doing this I also need to maintain my bike fitness because I'm booked to complete the 'Around the Bay in A Day' 220km Bike Ride in October. I dont have to overly worry about this as I have a Big Bike Ride training camp scheduled for September but it needs to be in the back of my mind. I also need to continue to build my core body fitness and my overall strength to ensure I dont injure myself when training and competing.
I know I've written about this before, but its important to keep my goals and targets clearly in mind.I need improved aerobic fitness, strong running fitness, bike fitness and core strength. I need to balance my time and have strong motivation and mental strength while also not expecting too much from this old body.
Here's the training plan I will use to ensure I achieve them......
Monday- Rest morning, Gym Tri in afternoon (a 90 minutes circuit of rower, stationary bike, stepper.)
Tuesday- 5km Road Run in Morning, Boxercise or weight session in afternoon
Wednesday - 5km Road Run in Morning, Gym Tri in afternoon
Thursday- 5km Road Run, Weight session in afternoon
Friday - Day Off
Saturday - Long Hike in morning, easy aerobic session in afternoon
Sunday - Long Bike Ride in morning, weights in afternoon
Some thoughts.... This plan provides lots of opportunity for developing my aerobic and endurance capacity while also providing me with rest and variation. Its a tough schedule but answers all of the requirements. It doesn't take up a lot of time but it does deliver consistency to my life and my training.
Three points -
1. My travel schedule WILL mean I'll have to adjust the plan on a regular basis. No problems, like all plans its a guide to help me schedule my time and its subject to change.
2. The goal is to be ready for my target events, not to complete a training schedule. This means I will listen to my body and the demands of my life, and will be prepared to adjust as required.
3. It will be exciting but demanding. Any and all assistance from friends and family will be greatly appreciated and accepted.
One last comment- This plan means my weekends are going to be fantastic fun. Its when I get to spend whole days testing myself and my current fitness. It means long hikes and rides in new and current locations, and it means I can spend long hours learning to be a distance athlete. Works for me! I cant wait.
More later, jounrey on.....
James
Word Count- unknown
20 April 2010
Self Coaching is difficult- but who cares?
Written Tuesday 6th April 2010
Self coaching - A seemingly continuous choice of conflicting approaches, and I reckon, a damn hard thing to do! It seems the more I read, the more I reflect and the more I try to find the best path forward, the more the contradictions emerge.
Our family Easter holiday through NSW continues. In planning the trip I realised I would have no opportunity to bike and gym so I figured it was a great opportunity to work on my running fitness, an opportunity to go from walk/run to run/walk. But now that I’m doing it, I’m thinking; How much improvement can I really achieve in one week? What is my real ‘current’ position of running fitness against my current ‘comfortable’ position? Sometimes when I run I struggle to put together a short run and at other times it feels like I can run for miles. I just can’t really decide where I really am at.
I read recently that we should not give up when training but to push yourself further and further. But I also read that it’s important to start gradually, train gently, not do too much too soon, and to not over-train or over-strain – it’s important to give your body time to catch up to the new demands being placed on it. So my challenge, as a self-coach, is to balance these competing thoughts and to find a way to constantly improve.
In the end I think it comes down to listening to my body. Today worked well. I’m in Wagga visiting my Mum and Dad so I went for a late afternoon run/walk around Lake Albert. It was one of those days when I felt really strong and I achieved a run time of 35 minutes over the total 47 minutes of exercise. Pleasing – not great, nowhere need where I need to be for the ½ marathon in 89 days but better than before so I’m happy. It was a great run and made me yearn for the day when I can run the whole distance in total comfort. Today it seemed that goal was not too far away. So I need to work out how much I can do, do it and make sure I reach my potential.
But strangely, today these things didn’t matter. It was just great to get outside and run in a different location. I was very motivated, I felt strong and I very much appreciated the beauty of the run. It was lovely; Late afternoon, overcast with some light rain and threats of more, a little chilly for the first time this year. Perfect running conditions. The lake is full after recent rain, the threatening clouds kept other runners indoors, and the birds and other wildlife were also noticeable by their absence (no doubt also bunkering down). It all added up to running in perfect peace – quiet, comfortable, contented. Meditative, even. Very much in tune with nature, and invigorating at a much deeper level than just physically.
For me, sometimes the actual physical act of getting outside and exercising is worth it, regardless of any goals, dreams or outcomes I am trying to achieve. Sometimes it’s just great fun.
Self coaching may be confusing, it may be difficult and it may be frustrating, but sometimes I need to say - who cares, the exercise itself is simply fantastic. It’s the journey, not the destination that matters.
More later, journey on...
James
Word Count - 567
Self coaching - A seemingly continuous choice of conflicting approaches, and I reckon, a damn hard thing to do! It seems the more I read, the more I reflect and the more I try to find the best path forward, the more the contradictions emerge.
Our family Easter holiday through NSW continues. In planning the trip I realised I would have no opportunity to bike and gym so I figured it was a great opportunity to work on my running fitness, an opportunity to go from walk/run to run/walk. But now that I’m doing it, I’m thinking; How much improvement can I really achieve in one week? What is my real ‘current’ position of running fitness against my current ‘comfortable’ position? Sometimes when I run I struggle to put together a short run and at other times it feels like I can run for miles. I just can’t really decide where I really am at.
I read recently that we should not give up when training but to push yourself further and further. But I also read that it’s important to start gradually, train gently, not do too much too soon, and to not over-train or over-strain – it’s important to give your body time to catch up to the new demands being placed on it. So my challenge, as a self-coach, is to balance these competing thoughts and to find a way to constantly improve.
In the end I think it comes down to listening to my body. Today worked well. I’m in Wagga visiting my Mum and Dad so I went for a late afternoon run/walk around Lake Albert. It was one of those days when I felt really strong and I achieved a run time of 35 minutes over the total 47 minutes of exercise. Pleasing – not great, nowhere need where I need to be for the ½ marathon in 89 days but better than before so I’m happy. It was a great run and made me yearn for the day when I can run the whole distance in total comfort. Today it seemed that goal was not too far away. So I need to work out how much I can do, do it and make sure I reach my potential.
But strangely, today these things didn’t matter. It was just great to get outside and run in a different location. I was very motivated, I felt strong and I very much appreciated the beauty of the run. It was lovely; Late afternoon, overcast with some light rain and threats of more, a little chilly for the first time this year. Perfect running conditions. The lake is full after recent rain, the threatening clouds kept other runners indoors, and the birds and other wildlife were also noticeable by their absence (no doubt also bunkering down). It all added up to running in perfect peace – quiet, comfortable, contented. Meditative, even. Very much in tune with nature, and invigorating at a much deeper level than just physically.
For me, sometimes the actual physical act of getting outside and exercising is worth it, regardless of any goals, dreams or outcomes I am trying to achieve. Sometimes it’s just great fun.
Self coaching may be confusing, it may be difficult and it may be frustrating, but sometimes I need to say - who cares, the exercise itself is simply fantastic. It’s the journey, not the destination that matters.
More later, journey on...
James
Word Count - 567
13 April 2010
Two lessons on motivation
Written Monday 5th April 2010
I got a good short run in today although it was different from what I expected ....
I’m still on Easter holidays visiting family and friends in NSW. Yesterday was Show Day which is another way of saying ‘a 6 hour walk around a country show in the city surrounded by city people trying to figure out the country, and looking to spend lots of dollars and eat an amazing array of deep fried junk food’. lol. Anyway when we got back to our host’s place we hopped into a few glasses of wine and any chance of formal exercise went out the window. Show Day became a ‘no exercise day’.
This unexpected ‘day off’ combined with Saturday’s excellent log run/hike meant I headed off to bed determined to hit the road early to maintain my fitness. I was ready for a short, fast run around the suburbs first thing in the morning. I thought about my commitment during the night and was looking forward to it – right up until it was time to get up.
Then I suddenly became tired, sore, stiff, thought about how I would disturb Shirl if I got up, didn’t want to disturb our friend’s house, maybe this afternoon would be better..... etc etc. Basically, any excuse to stay in bed.
Eventually I got myself out of bed only to discover I actually was a quite stiff and sore. I was feeling the effects of Saturday’s Long Hike and yesterday’s show activities. I hobbled out the door and started on a slow, stiff jog.
This reminded me of a story I’d seen on TV last night about a woman attempting to run around Australia. She told the reporter the first 5-10 minutes of any run is the hardest, it gets easier after that. That seemed like a good tip so I decided I’d run for 5 minutes to loosen up, then walk 15 minutes from home then turn around and run home, approximately 15 minutes. I committed to not stopping on the way home. Run, no matter how I felt.
Guess what! I did and it worked brilliantly. The first 20 minutes run/walk loosened up all the muscles and the run home was strong, really strong. I felt great and I wanted more. It seemed I could have run much further. Quite a surprise after my hard-to-get-going start.
What a strange mental journey- I went to bed looking forward to a good run, woke up not wanting to get out of bed, and finished with a really really strong run. What a great lesson about motivation.- 1) The best sessions often happen when least expected – so just get out of bed and get going, and 2) They ALWAYS happen when the head/ my thinking is set right - The lady runner’s advise changed my perspective totally.
More later, journey on
James
Word Count - 471
I got a good short run in today although it was different from what I expected ....
I’m still on Easter holidays visiting family and friends in NSW. Yesterday was Show Day which is another way of saying ‘a 6 hour walk around a country show in the city surrounded by city people trying to figure out the country, and looking to spend lots of dollars and eat an amazing array of deep fried junk food’. lol. Anyway when we got back to our host’s place we hopped into a few glasses of wine and any chance of formal exercise went out the window. Show Day became a ‘no exercise day’.
This unexpected ‘day off’ combined with Saturday’s excellent log run/hike meant I headed off to bed determined to hit the road early to maintain my fitness. I was ready for a short, fast run around the suburbs first thing in the morning. I thought about my commitment during the night and was looking forward to it – right up until it was time to get up.
Then I suddenly became tired, sore, stiff, thought about how I would disturb Shirl if I got up, didn’t want to disturb our friend’s house, maybe this afternoon would be better..... etc etc. Basically, any excuse to stay in bed.
Eventually I got myself out of bed only to discover I actually was a quite stiff and sore. I was feeling the effects of Saturday’s Long Hike and yesterday’s show activities. I hobbled out the door and started on a slow, stiff jog.
This reminded me of a story I’d seen on TV last night about a woman attempting to run around Australia. She told the reporter the first 5-10 minutes of any run is the hardest, it gets easier after that. That seemed like a good tip so I decided I’d run for 5 minutes to loosen up, then walk 15 minutes from home then turn around and run home, approximately 15 minutes. I committed to not stopping on the way home. Run, no matter how I felt.
Guess what! I did and it worked brilliantly. The first 20 minutes run/walk loosened up all the muscles and the run home was strong, really strong. I felt great and I wanted more. It seemed I could have run much further. Quite a surprise after my hard-to-get-going start.
What a strange mental journey- I went to bed looking forward to a good run, woke up not wanting to get out of bed, and finished with a really really strong run. What a great lesson about motivation.- 1) The best sessions often happen when least expected – so just get out of bed and get going, and 2) They ALWAYS happen when the head/ my thinking is set right - The lady runner’s advise changed my perspective totally.
More later, journey on
James
Word Count - 471
12 April 2010
An awesome workout around Wilberforce NSW
Country Roads of Wilberforce
Written Sat 3rd April 2010
Inspired by Dr Bil and the confirmation of Around the Bay in a Day (see previous post) today was a great day of exercise. An amazingly supportive wife and some wonderfully gracious friends meant I was in western Sydney with a whole morning off from family and holiday duties. So with visions of the challenges ahead, I went for a long run/hike. I had an absolute ball – It’s a beautiful place and a great way to spend an autumn Saturday morning.
I knew I was lucky to have the time available so I was determined to use it effectively. I pulled on the running shoes and hit the country roads around the historic town of Wilberforce. It was a beautiful clear cool morning, I had some great podcasts and plenty of music to listen to, and I was determined to train hard. I ran/hiked for 2 ¾ hour from the centre of Windsor to Wilberforce then on to Ebenezer and back to Wilberforce. It was good country but a few too many cars on the narrow country roads for comfort.
I used a fartlek style i.e. run for 2 songs, walk for one for a while then one song/run followed by one song/walk. After a while I just walked fast and enjoyed the view while still throwing in some random runs.
It felt fantastic. Tiring yet powerful. Interestingly, during the run sessions my lungs were hurting and telling me to stop but later in the day it’s the quads that were sore. I look forward to the day when my lungs no longer let me down and I can work on just strengthening my legs.
I’m really thankful for my friends and family to give me ‘the morning off’ from holiday duties. I used the time well, trained hard, enjoyed the sights and sounds and had a ball. I love this journey!
More later, journey on
James
Word Count - 312
11 April 2010
An unexpected bonus
Written Sat 3rd April 2010
My thoughtful and generous Brother-In-Law (B.I.L.) - a country doctor from Victoria nicknamed Doctor Bil (hehe get it?)- heard of my desire to complete the Melbourne ‘Around The Bay In A Day’ (ATBIAD) bike challenge on the 17th October this year. And he knew I was travelling through NSW at the critical time of registration so he rang and asked if I would like to ride it with him and his mates, and then was kind enough to go to the trouble of registering me. What a awesome gesture – I get my registration successfully handled for me, and I get to ride at least part of the day with him.
So I’m now committed; I’m booked into the 25-30 kph group, and Dr Bil expects me to achieve a +27kph average for the 220kms. This is longer and faster than I’m currently riding so I’ve got some work to do before September.
But not yet. First on my calendar is the Gold Coast Half Marathon on Sunday July 4 (a 21km run) and then the Bridge to Brisbane 10km fun run on Sunday 29th August. I’ve also got some bike training runs scheduled to help my cause, including the annual Brissie to the Bay and a 10 day Queensland Big Ride in September.
I am excited about the ATBIAD challenge but even more excited and pleased about Dr Bil involving me in his plans. He’s been my brother-in-law for many years but we’ve never really done much together so it’s good to finally do something. As an added bonus, he’s done the ride before so his guidance and advice will be welcomed. I am excited and thrilled he’s taken the initiative. Thanks Dr Bil!
Another mate has been on the blower too. My mate from Wynnum Manly, now called The Very Manly Mate is planning to run this year’s 10km Bridge-to-Brisbane in less than 50 minutes so I probably need to go along with him, just to keep him honest. This means I now also have to get myself fit enough to run this pace, consistently.
It’s great to have some very clear goals. I’m pretty sure I can achieve 10k’s in 50 minutes at the Bridge to Brisbane (average 12kph) and probably a bit slower for my first ½ marathon - I‘m aiming to run/walk the distance in 150 minutes (average 8.5kph including walking). And now I have to get myself to a long distance 27 average kph on the bike by October.
But more than goal setting, the involvement of others in my plans is a lovely unexpected bonus. The journey is a private effort with many hours spent training on my own (See Training Principles 10). So for others to suggest I be involved with their goals and share it with them is very exciting. I will still approach the goals in a private way but I will look forward to sharing the road with them. It’ll be a buzz, and make each event more memorable.
So the target for the next few month is set. First, I’ll run/walk the ½ marathon in 2hrs 15min, then run the Bridge to Brisbane in 50 mins and finally ride the ATBIAD at an average of >27kph.
I’ve got the targets, I got the plan, now it’s time to put my head down and bum up, and get into some serious base training. I can’t let down Dr Bil and The Very Manly Mate, can I.
So I’m committed and ready for the challenge. And frankly, I’m excited - this will be a challenging and interesting journey, shared and enjoyed with some great people. And its unexpected so its a real bonus to the adventure, and for me.
More later, journey on
James
Word Count - 615
My thoughtful and generous Brother-In-Law (B.I.L.) - a country doctor from Victoria nicknamed Doctor Bil (hehe get it?)- heard of my desire to complete the Melbourne ‘Around The Bay In A Day’ (ATBIAD) bike challenge on the 17th October this year. And he knew I was travelling through NSW at the critical time of registration so he rang and asked if I would like to ride it with him and his mates, and then was kind enough to go to the trouble of registering me. What a awesome gesture – I get my registration successfully handled for me, and I get to ride at least part of the day with him.
So I’m now committed; I’m booked into the 25-30 kph group, and Dr Bil expects me to achieve a +27kph average for the 220kms. This is longer and faster than I’m currently riding so I’ve got some work to do before September.
But not yet. First on my calendar is the Gold Coast Half Marathon on Sunday July 4 (a 21km run) and then the Bridge to Brisbane 10km fun run on Sunday 29th August. I’ve also got some bike training runs scheduled to help my cause, including the annual Brissie to the Bay and a 10 day Queensland Big Ride in September.
I am excited about the ATBIAD challenge but even more excited and pleased about Dr Bil involving me in his plans. He’s been my brother-in-law for many years but we’ve never really done much together so it’s good to finally do something. As an added bonus, he’s done the ride before so his guidance and advice will be welcomed. I am excited and thrilled he’s taken the initiative. Thanks Dr Bil!
Another mate has been on the blower too. My mate from Wynnum Manly, now called The Very Manly Mate is planning to run this year’s 10km Bridge-to-Brisbane in less than 50 minutes so I probably need to go along with him, just to keep him honest. This means I now also have to get myself fit enough to run this pace, consistently.
It’s great to have some very clear goals. I’m pretty sure I can achieve 10k’s in 50 minutes at the Bridge to Brisbane (average 12kph) and probably a bit slower for my first ½ marathon - I‘m aiming to run/walk the distance in 150 minutes (average 8.5kph including walking). And now I have to get myself to a long distance 27 average kph on the bike by October.
But more than goal setting, the involvement of others in my plans is a lovely unexpected bonus. The journey is a private effort with many hours spent training on my own (See Training Principles 10). So for others to suggest I be involved with their goals and share it with them is very exciting. I will still approach the goals in a private way but I will look forward to sharing the road with them. It’ll be a buzz, and make each event more memorable.
So the target for the next few month is set. First, I’ll run/walk the ½ marathon in 2hrs 15min, then run the Bridge to Brisbane in 50 mins and finally ride the ATBIAD at an average of >27kph.
I’ve got the targets, I got the plan, now it’s time to put my head down and bum up, and get into some serious base training. I can’t let down Dr Bil and The Very Manly Mate, can I.
So I’m committed and ready for the challenge. And frankly, I’m excited - this will be a challenging and interesting journey, shared and enjoyed with some great people. And its unexpected so its a real bonus to the adventure, and for me.
More later, journey on
James
Word Count - 615
Inspiration and Frustration
Written 30th March 20110
Talk about cranky. After a recent good period of sustained training (see previous blog) today I went for a bike ride and was feeling very pleased with myself. I was going pretty fast – 24-25kph average over a 40km hill circuit - and then, without any warning, on the way up the last hill a fat bloke on a bike went flying past me and shattered my good feeling. So much for going fast! To make matter worse, when I weighed myself this morning I’d put on a kilo over the last week. Yep, cranky. It felt like all my hard work was getting me nowhere.
In need of inspiration and motivation I searched the web and found a fantastic blog of a passionate female triathlete from San Diego. I recommend her site - it’s full of exceptional insights, very honest reflections and excellent writing into the life of a committed distance athlete. Rachel’s stories of her ultra runs and half ironman events – see Diary of an Amateur Triathlete - puts my challenge and my journey back into perspective. In particular I now realise I should not worry about people going past me ‘cause all of us are a long way from the life and the achievements of a distance athlete.
Her stats are staggering. Apart from everything else, her bike cruising speed of 25 MILES PER HOUR i.e. over 40kph, is staggering and sobering – She not only achieves this incredibly fast speed, she does it after a long swim and while keeping herself fresh for a long run. And she’s an amateur. Wow! These triathletes are amazing!
Now I realise I am way older than her, and not blessed with natural athlete genes so there’s no point in trying to match Rachel’s stats. It does mean I have to get serious about getting to my target of 30kph average on the bike AND I now know I have to greatly improve my endurance fitness and my overall strength. Reading Rachel’s blog has made me realise I am only at the beginning of this journey. This is both motivational for me and also sobering.
Overall, I know I very much want to achieve my goals, and to build a new life. So I must put my head down, stay focused on this year’s goals, train hard and see where it takes me.
I also need to enjoy it. Have fun James! It’s a journey and an adventure
More later, journey on
James
Word Count - 406
Talk about cranky. After a recent good period of sustained training (see previous blog) today I went for a bike ride and was feeling very pleased with myself. I was going pretty fast – 24-25kph average over a 40km hill circuit - and then, without any warning, on the way up the last hill a fat bloke on a bike went flying past me and shattered my good feeling. So much for going fast! To make matter worse, when I weighed myself this morning I’d put on a kilo over the last week. Yep, cranky. It felt like all my hard work was getting me nowhere.
In need of inspiration and motivation I searched the web and found a fantastic blog of a passionate female triathlete from San Diego. I recommend her site - it’s full of exceptional insights, very honest reflections and excellent writing into the life of a committed distance athlete. Rachel’s stories of her ultra runs and half ironman events – see Diary of an Amateur Triathlete - puts my challenge and my journey back into perspective. In particular I now realise I should not worry about people going past me ‘cause all of us are a long way from the life and the achievements of a distance athlete.
Her stats are staggering. Apart from everything else, her bike cruising speed of 25 MILES PER HOUR i.e. over 40kph, is staggering and sobering – She not only achieves this incredibly fast speed, she does it after a long swim and while keeping herself fresh for a long run. And she’s an amateur. Wow! These triathletes are amazing!
Now I realise I am way older than her, and not blessed with natural athlete genes so there’s no point in trying to match Rachel’s stats. It does mean I have to get serious about getting to my target of 30kph average on the bike AND I now know I have to greatly improve my endurance fitness and my overall strength. Reading Rachel’s blog has made me realise I am only at the beginning of this journey. This is both motivational for me and also sobering.
Overall, I know I very much want to achieve my goals, and to build a new life. So I must put my head down, stay focused on this year’s goals, train hard and see where it takes me.
I also need to enjoy it. Have fun James! It’s a journey and an adventure
More later, journey on
James
Word Count - 406
The Rower is an awesome workout, especially when time poor
Written Mon 29th March
It’s been an interesting week- We’ve had friends visiting from Greece with their new baby (I'm Uncle James!), I’ve had a lot of work on, and we spent four days at our niece’s place in Biloela in Central Queensland. Normally this would mean I would have missed a lot of training but not so this week. I’ve been for a run every day and on some days, twice a day. I am now running more than walking, with some fast running sections. Still too slow to reach my 5km and 10km target but I’m not due to reach these targets until the End of April and End of May respectively so all’s good- Be patient James! The fitness level is improving as planned. Yes, it’s frustrating but it’s the best this old body can do! Slow and Steady Always- see training principles #1.
Today was interesting. We left Biloela early and had a great drive back in convoy with a damsel in distress - the load kept moving on her trailer so we fixed it then followed her back to Brisbane. This meant we got back later than expected and I did not have time to complete my planned exercise session.
With only 40 or so minutes available I went to the gym and did a hard 30 minute workout on the rowing machine at maximum level (Level 20). What a surprise. This is a truly AWESOME workout, I recommend it to everyone. The rower is totally under-rated. It’s a total body workout that hammers the core, the upper body, the quads and the lungs. A fantastic aerobic workout that also pushes the Lactic Threshold.
It also occurs to me the rower is a great way to get ready for swim training later in the year- it’s a pull motion which sort of imitates half of the swim stroke (swimming is essentially a combination of pull/ push).
So there’s a heap of benefits to a hard rowing session – It builds aerobic fitness, its works the whole body, it pushes LTHR and it’s a way to build a base fitness for future swim training. I’m going to start including hard rowing into my gym sessions, and I will also keep it in mind as a good ‘default’ session when I find myself time poor.
Today’s lesson- Don’t underestimate the short, sharp full-body workout of the rowing machine. The Rower rocks! Go on- try it!
More later, journey on
James
Word Count - 398
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