Written 28th January 2010
It started in January, and stopped in March! I was so inspired by my efforts in last year’s 100km Brisbane to the Gold Coast bike ride I started to put long ks on the bike to prepare for the annual 100km Glen Innes Mountain Sportif . Now that it’s less than a month away I know I have not done enough hill work to do it justice. So I’ve decided to forget it for now. Maybe next year.
Actually I think this is good because I am starting to worry I am not putting enough in to prepare myself for my major goal of the Gold Coast Half Marathon in July. I am still recovering from last year’s knee disaster so the truth of the matter is I am less ‘run-fit’ than this time last year. I can hike a long way but running is both slow and short.
What to do? Well firstly, I can’t lose what I’ve gained. I need to maintain my bike fitness by continuing the twice-a-week 90 minute fast ride/ BRICK sessions designed to improve my average kph. The numbers are straight forward – If I can average 30kph I will ride about 45kms in 90 minutes. I also need to continue to put plenty of long Ks in each week so I’ll have to put at least one long ride each week.
But I need to do more than just work at improving my bike average and logging long rides. I have to start putting some serious work into my running fitness, and I need to prepare my total body for the stresses I will be subjecting them to.
This can’t be a ‘hope and pray’ plan. I need to ensure I have specific targets that provide the base for the long term journey. Not sure what the targets are yet but these are the areas involved –
1. Bike riding - base training for ‘Around the Bay in a Day’ and future Triathlons. Maybe find another bike ride locally to complete and train towards it.
2. Weights – build an overall strong body using the ‘Body for Life’ system to guard against injury and to prepare for future swimming and kayaking requirements.
3. ½ Marathon Running – build leg strength, aerobic endurance, distance running technique. Again, maybe find a couple of local runs to complete – perhaps 10kers or something.
Every training session will have to address at least one of these issues. As well, I need to develop clear goals and a specific training plan.
The one question that remains is – how will the knee hold up?
Lots to think about.
More later, journey on....
James
Word Count - 464
04 March 2010
02 March 2010
A wannabe Endurance Athlete....
Written 25th January 2010
Today’s stats on bike riding – 55.52mins, 24.13kms, 25.9kph.
Thanks to my current work situation, I have regular days off during the week for the next couple of months so I’m very lucky – I get to live the life of a pro athlete for a bit longer. haha. Kind of true I guess.... really its just the way you look at it. :-)
One things for sure - At the moment I have the opportunity to exercise twice a day, relax and recuperate in between training sessions and spend the balance of the day learning how to fuel my body correctly. I am immensely thankful for this rare opportunity to build a solide base level of fitness without having to fit it in between heavy work commitments. I'm going to make sure I use this time wisely.
Today was a good day- A really fast bike session as part of a brick session then in the afternoon, a hard and honest weight session. A good food day too. How good do I feel!!!!
Today's results build on the hard work of the last few days so the plan seems to be coming togather - From what I can see from the stats and with how I feel it seems I am really am getting fitter and stronger, if ever so slowly. Still a long way to go but getting better.
Best of all, its nice to know I am using my time as a ‘pro-athlete’ wisely and effectively
More later, journey on....
James
Word Count - 193
Today’s stats on bike riding – 55.52mins, 24.13kms, 25.9kph.
Thanks to my current work situation, I have regular days off during the week for the next couple of months so I’m very lucky – I get to live the life of a pro athlete for a bit longer. haha. Kind of true I guess.... really its just the way you look at it. :-)
One things for sure - At the moment I have the opportunity to exercise twice a day, relax and recuperate in between training sessions and spend the balance of the day learning how to fuel my body correctly. I am immensely thankful for this rare opportunity to build a solide base level of fitness without having to fit it in between heavy work commitments. I'm going to make sure I use this time wisely.
Today was a good day- A really fast bike session as part of a brick session then in the afternoon, a hard and honest weight session. A good food day too. How good do I feel!!!!
Today's results build on the hard work of the last few days so the plan seems to be coming togather - From what I can see from the stats and with how I feel it seems I am really am getting fitter and stronger, if ever so slowly. Still a long way to go but getting better.
Best of all, its nice to know I am using my time as a ‘pro-athlete’ wisely and effectively
More later, journey on....
James
Word Count - 193
More insights into the mind of an Endurance Athlete during ½ marathon hike
Written 23rd January 2010
Today I power-walked/ ran 21kms, the distance of a ½ marathon. Left home on a hot summer’s morning @ 5.30am to beat the heat and completed the course in a non-stop time of 2hrs 58mins, a very pleasing average of 7kph. I went from my home to Cleveland Point and back – an out-and- back, mainly flat course.
My goals for the sessions were –
1. Continue to prepare my body for 3 hours continuous exercise
2. Convince myself I could complete a half-marathon within the required time by power-walking (as my fall-back position during this year’s ½ marathon)
3. Get a starting point for my marathon training.
I achieved my goals and I was very happy with the outcome. I ran 5 minutes each ½ hour then walked the rest. Pace was up and down but this will improve as fitness increases. I’m also pleased how well the body pulled up – no problems at all! (note –very tired the next day after a hard week of continuous training)
The big lesson I learnt from this activity was once again about the mind- what some people say is the most important muscle. And I agree!.
So what did I learn?
Well firstly, everything is relative. When I first walked to Cleveland Pt it was a really long way. Now, after hiking 46kms twice recently, 21ks is just a training run. Lesson – To put distances into perspective, train for higher kilometres than the event; Convince the mind the distance is not an issue.
Secondly, pain is largely in the mind. During the run my knee hurt and, interestingly, for the first time ever, the pads on my feet hurt.( I guess this will happen as I run more Ks). I also felt very tired during the second hour. Yet when it was all over, my knees and pads felt fine and my body was not overly tired. So despite what my mind was telling me during the session, I had plenty left within me. Lesson – don’t listen to the mind when it tells me of minor irritations and discomforts or when it presents excuses disguised as pain. I should however, be aware of real pain. I think it’s a case of listening to my body and understand what it’s telling me.... and NOT listening to the bad voices in my head.
So today was a good day - some good lessons learnt, and one very pleasing training outcome achieved. I am happy.
More later, journey on.....
James
Word count - 432
Today I power-walked/ ran 21kms, the distance of a ½ marathon. Left home on a hot summer’s morning @ 5.30am to beat the heat and completed the course in a non-stop time of 2hrs 58mins, a very pleasing average of 7kph. I went from my home to Cleveland Point and back – an out-and- back, mainly flat course.
My goals for the sessions were –
1. Continue to prepare my body for 3 hours continuous exercise
2. Convince myself I could complete a half-marathon within the required time by power-walking (as my fall-back position during this year’s ½ marathon)
3. Get a starting point for my marathon training.
I achieved my goals and I was very happy with the outcome. I ran 5 minutes each ½ hour then walked the rest. Pace was up and down but this will improve as fitness increases. I’m also pleased how well the body pulled up – no problems at all! (note –very tired the next day after a hard week of continuous training)
The big lesson I learnt from this activity was once again about the mind- what some people say is the most important muscle. And I agree!.
So what did I learn?
Well firstly, everything is relative. When I first walked to Cleveland Pt it was a really long way. Now, after hiking 46kms twice recently, 21ks is just a training run. Lesson – To put distances into perspective, train for higher kilometres than the event; Convince the mind the distance is not an issue.
Secondly, pain is largely in the mind. During the run my knee hurt and, interestingly, for the first time ever, the pads on my feet hurt.( I guess this will happen as I run more Ks). I also felt very tired during the second hour. Yet when it was all over, my knees and pads felt fine and my body was not overly tired. So despite what my mind was telling me during the session, I had plenty left within me. Lesson – don’t listen to the mind when it tells me of minor irritations and discomforts or when it presents excuses disguised as pain. I should however, be aware of real pain. I think it’s a case of listening to my body and understand what it’s telling me.... and NOT listening to the bad voices in my head.
So today was a good day - some good lessons learnt, and one very pleasing training outcome achieved. I am happy.
More later, journey on.....
James
Word count - 432
Negative Splits on the bike/ The BRICKS continue
Written 22nd January 2010
A good, short yet fast road bike ride this morning, followed by a run. The ride was 30 minutes with the first 20 minutes very fast. At one stage my average was above 27kph and I had visions of finally getting to an average of 30kph one day. Rode hard around Wello Point and along the waterfront until just around the bend on the Keys, had a short breather up to ‘Woolies’, then home. Eventual average for the short course was a Personal Best of 25.8kph over 31 minutes.
A good place to start working on my overall average. One thing I need to do is think about ‘negative splits’. This is when the second half of the ride is faster than the first half. I also need to ride fast for 90 minutes, not just 31 minutes. Both issues are fitness related and will come in time if I continue to push myself hard over these short rides.
So from now on, for the fast bike session/ BRICK sessions I will leave nothing in ‘the tank’. Exhaust myself, to build speed and distance.
For the Fast Rides it will now always be a simple case of ‘Go hard, or go home!’
After the bike ride I made a quick transition to a new shirt, no cycling nixs and the right shoes then out the door to do the 4 Hills. This was great – ran freely off the bike for 2 minutes then power walked for 27 minutes (including bounding up the hills) then ran the 5 minutes to home. How powerful is that! Awesome effort, felt great!!
What’s more, another practice run of a BRICK session. A very powerful day although tired afterwards. An hour of high energy, sport–specific training. Good!
More later, journey on.....
James
Word Count - 287
A good, short yet fast road bike ride this morning, followed by a run. The ride was 30 minutes with the first 20 minutes very fast. At one stage my average was above 27kph and I had visions of finally getting to an average of 30kph one day. Rode hard around Wello Point and along the waterfront until just around the bend on the Keys, had a short breather up to ‘Woolies’, then home. Eventual average for the short course was a Personal Best of 25.8kph over 31 minutes.
A good place to start working on my overall average. One thing I need to do is think about ‘negative splits’. This is when the second half of the ride is faster than the first half. I also need to ride fast for 90 minutes, not just 31 minutes. Both issues are fitness related and will come in time if I continue to push myself hard over these short rides.
So from now on, for the fast bike session/ BRICK sessions I will leave nothing in ‘the tank’. Exhaust myself, to build speed and distance.
For the Fast Rides it will now always be a simple case of ‘Go hard, or go home!’
After the bike ride I made a quick transition to a new shirt, no cycling nixs and the right shoes then out the door to do the 4 Hills. This was great – ran freely off the bike for 2 minutes then power walked for 27 minutes (including bounding up the hills) then ran the 5 minutes to home. How powerful is that! Awesome effort, felt great!!
What’s more, another practice run of a BRICK session. A very powerful day although tired afterwards. An hour of high energy, sport–specific training. Good!
More later, journey on.....
James
Word Count - 287
When it comes to weight sessions, ‘just do it’.
Written 21st January 2010
First weight session for ages today, mainly due to a sore back last week. This is not good enough. At my age I need to be constantly strengthening my core and my other muscles to minimise the risk of injury and to provide a good physical base for achieving my goals. I also need to tighten everything up so it looks better, and doesn’t sag quite so much.
So I have to find a strategy to overcome my soft mind when it comes to weight sessions. Here’s what I will do.....
Every time I have a weight session scheduled, I will complete at least one full circuit, and I wont worry about the heaviness of the weights ..... that will be my only commitment to myself. I will physically go through the motions even if I don’t do anything hard or worthwhile, light weights are OK if I don’t feel like pushing myself.
This is not a great solution, but the mere effort of going to the gym and doing some weights will be enough to get me started. The fact I will allow a soft effort will eliminate whatever excuses my mind can devise for me to not go in the first place. It will become a habit and from there, I can start doing some good work on the weights.
So there you have it- no more excuses! Time to do some weights.
More later, journey on...
James
Word Count - 258
First weight session for ages today, mainly due to a sore back last week. This is not good enough. At my age I need to be constantly strengthening my core and my other muscles to minimise the risk of injury and to provide a good physical base for achieving my goals. I also need to tighten everything up so it looks better, and doesn’t sag quite so much.
So I have to find a strategy to overcome my soft mind when it comes to weight sessions. Here’s what I will do.....
Every time I have a weight session scheduled, I will complete at least one full circuit, and I wont worry about the heaviness of the weights ..... that will be my only commitment to myself. I will physically go through the motions even if I don’t do anything hard or worthwhile, light weights are OK if I don’t feel like pushing myself.
This is not a great solution, but the mere effort of going to the gym and doing some weights will be enough to get me started. The fact I will allow a soft effort will eliminate whatever excuses my mind can devise for me to not go in the first place. It will become a habit and from there, I can start doing some good work on the weights.
So there you have it- no more excuses! Time to do some weights.
More later, journey on...
James
Word Count - 258
Mindful Thoughts on a 100km Bike Ride
Written 20th January 2010
Training Log 20/1 – Mountain bike, 99.72kms @ 20.6kph, 71rpm average- a long slow tough ride with poor fuel intake, including several unhelpful sugar highs. Some energy sapping sprints early in the ride. Very hot, physically draining. A dumb day of riding, but achieved the 100km goal.
This journey is as much about the mind as anything else. And today was a hard day in my mind.
The good news is I won, I beat my mind. Or perhaps more accurately, I didn’t let the bad voices in my head beat the good voices. Here’s what happened and what I learnt.....
After the social and emotional excitement of my birthday yesterday, I woke early with lots of doubts in my mind; all the usual – work, customers, money, whether I was ever going to get fit enough, and (of course)... should I go for my planned long ride. The last two were doubts encouraged by sore legs courtesy of yesterday’s BRICK training/ fast ride.
Anyway I had a coffee in bed with Shirl then talked myself into going for the ride. All this procrastination meant I went for the ride without a decent breakfast (just an apple and a coffee). It also meant I started out with two thoughts in my mind; one, I’m scheduled to do 100ks today and two, I may only go for a short while, we’ll see how it goes.
Surprisingly, the first two hours went really well – Along the foreshore of Moreton Bay; Wellington Point, Cleveland Point, Victoria Point for an average of 23.5kph including a long fast energy-draining but exhilarating blast into Cleveland Point.
That’s when the trouble kicked in. I’d exhausted myself with the fast blast and it quickly became difficult to finish the long ride. I couldn’t get the legs to go fast, it was bloody hot, I kept stopping to get food and Staminade into me (I was hoping sports drinks would re-energise me). No luck. I was so tired, for the first time ever I walked for a while a couple of times. I stopped and rested more often than previously, which made me feel unfit and fat, and added to the voices in my head.
Anyway, despite all this I eventually convinced my mind to keep going, and even to ride past home and add another 20ks just to achieve the 100k target. So despite being slow, and with lots of stops and rest, and without proper nutrition, I eventually completed the 100ks, and in a reasonable time overall. Good on me!!
So what does this teach me? –
1. Use my mental strength and a focus on my goals to stay positive when my mind is being negative. Trust in the good side of my mind, and recognise the bad side for what it is.
2. When in doubt, just go out and do it. Some days will be strong days, some weak but whatever don’t let the bad voices win. ‘Just do it’!!!
3. Always prepare / consume proper nutrition. Don’t rely on sugars/ lollies or even Staminade.
4. Set strong goals for each ride –try to avoid soft options like “I’ll go for as long as I can today”
5. This is a long long journey. Some days it will feel like I am tilting at windmills, and other days I will see real progress. Regardless, all of it makes up the journey, and so it is there I must focus- find the fun, search out the lessons, enjoy the small and the large incremental increases, and learn to use my body and my mind to achieve strong goals. Learn from everything.
The main overall lesson from today? Enjoy every moment within the journey, love both the good and the bad, remember to enjoy the whole experience, and respect my body - prepare the mind and body properly before long rides.
And never, ever listen to the bad voices in my head.
More later.... journey on!
James
Word Count - 673
Training Log 20/1 – Mountain bike, 99.72kms @ 20.6kph, 71rpm average- a long slow tough ride with poor fuel intake, including several unhelpful sugar highs. Some energy sapping sprints early in the ride. Very hot, physically draining. A dumb day of riding, but achieved the 100km goal.
This journey is as much about the mind as anything else. And today was a hard day in my mind.
The good news is I won, I beat my mind. Or perhaps more accurately, I didn’t let the bad voices in my head beat the good voices. Here’s what happened and what I learnt.....
After the social and emotional excitement of my birthday yesterday, I woke early with lots of doubts in my mind; all the usual – work, customers, money, whether I was ever going to get fit enough, and (of course)... should I go for my planned long ride. The last two were doubts encouraged by sore legs courtesy of yesterday’s BRICK training/ fast ride.
Anyway I had a coffee in bed with Shirl then talked myself into going for the ride. All this procrastination meant I went for the ride without a decent breakfast (just an apple and a coffee). It also meant I started out with two thoughts in my mind; one, I’m scheduled to do 100ks today and two, I may only go for a short while, we’ll see how it goes.
Surprisingly, the first two hours went really well – Along the foreshore of Moreton Bay; Wellington Point, Cleveland Point, Victoria Point for an average of 23.5kph including a long fast energy-draining but exhilarating blast into Cleveland Point.
That’s when the trouble kicked in. I’d exhausted myself with the fast blast and it quickly became difficult to finish the long ride. I couldn’t get the legs to go fast, it was bloody hot, I kept stopping to get food and Staminade into me (I was hoping sports drinks would re-energise me). No luck. I was so tired, for the first time ever I walked for a while a couple of times. I stopped and rested more often than previously, which made me feel unfit and fat, and added to the voices in my head.
Anyway, despite all this I eventually convinced my mind to keep going, and even to ride past home and add another 20ks just to achieve the 100k target. So despite being slow, and with lots of stops and rest, and without proper nutrition, I eventually completed the 100ks, and in a reasonable time overall. Good on me!!
So what does this teach me? –
1. Use my mental strength and a focus on my goals to stay positive when my mind is being negative. Trust in the good side of my mind, and recognise the bad side for what it is.
2. When in doubt, just go out and do it. Some days will be strong days, some weak but whatever don’t let the bad voices win. ‘Just do it’!!!
3. Always prepare / consume proper nutrition. Don’t rely on sugars/ lollies or even Staminade.
4. Set strong goals for each ride –try to avoid soft options like “I’ll go for as long as I can today”
5. This is a long long journey. Some days it will feel like I am tilting at windmills, and other days I will see real progress. Regardless, all of it makes up the journey, and so it is there I must focus- find the fun, search out the lessons, enjoy the small and the large incremental increases, and learn to use my body and my mind to achieve strong goals. Learn from everything.
The main overall lesson from today? Enjoy every moment within the journey, love both the good and the bad, remember to enjoy the whole experience, and respect my body - prepare the mind and body properly before long rides.
And never, ever listen to the bad voices in my head.
More later.... journey on!
James
Word Count - 673
01 March 2010
Timeline of this blog
I started writing entries into a notebook a month or so before deciding to post them to a blog (this is my first ever blog - see original post). Over the last month I have been trying to 'catch up', to get all my previous thoughts entered but as of today (1st March) I am still only up to the 20th January. It means I often want to write about what's happened today, yet think I can't because I'm not up-to-date yet. It's starting to get frustrating.
So here's what I will do. I will enter my thoughts in 'real time (ie whenever they enter my head basically :-)) and I will catch up on previous posts whenever I can. This will mean some ideas and 'lessons learnt' will be out of order.
My apologies to anyone who finds it confusing. (if anyone is actually reading these meandering thoughts and trying to make sense of them lol). To minimise confusion, at the top of any 'delayed' posts will be the date I originally wrote it. I hope this helps. Eventually (sooner rather than later hopefully) I will be up-to-date and it will no longer be an issue.
This blog is really for me - it chronicles my own reflection and learning of my journey. If it helps anyone else, great. And sorry for the confusion.
More later, journey on....
Word count - 225
So here's what I will do. I will enter my thoughts in 'real time (ie whenever they enter my head basically :-)) and I will catch up on previous posts whenever I can. This will mean some ideas and 'lessons learnt' will be out of order.
My apologies to anyone who finds it confusing. (if anyone is actually reading these meandering thoughts and trying to make sense of them lol). To minimise confusion, at the top of any 'delayed' posts will be the date I originally wrote it. I hope this helps. Eventually (sooner rather than later hopefully) I will be up-to-date and it will no longer be an issue.
This blog is really for me - it chronicles my own reflection and learning of my journey. If it helps anyone else, great. And sorry for the confusion.
More later, journey on....
Word count - 225
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