Wednesday, November 30, 2011

New swim set!

So I've spent the last 8 weeks refining my swim technique - now it's time for power! This morning's session was the first in a very long time with paddles & the difference is amazing!!

WU: 400m flip
6x50m (30 strokes polo, rest swim- I need to build this up to 25m polo, 25m free)
6x50m (w 30s recovery)
200m easy
6x100m paddles (w 30s recovery)
3x100m free (w 30s recovery)
WD: 300m flip
TOTAL: 2.4km

SO my aim is to build on this each Wednesday, increasing:
a) the length of the polo efforts;
b) the number of polo repeats;
c) the number of sprints;
d) total distance!

Oh, and I finally get what the coach means re pressure on the water - LIGHTBULB!!!

Tuesday, November 29, 2011

I'm here to win!

I'm currently reading Chris McCormack's autobiography, "I'm Here to WIN".  I strongly suggest you do too.

My absolute favourite quote (p.212):

"You don't play triathlon. You play soccer; it's fun. You play baseball. Triathlon is work that can leave you crumpled in a heap, puking by the roadside. It's the physical brutality of climbing Mount Everest without the great view from the top of the world. What kind of person keeps coming back for more of that?"

GOLD. Love your work Macca!

Thursday, November 24, 2011

I love Thursdays!

What a day!

Awesome 10km run along the beach this morning (57:22), followed by a massive Tri-Alliance brick session down at Elwood Beach this evening.

WU: WT 5mins
MS: 2x (3min race pace + 3min run off the bike)
2x 500m ocean swim (11.11; 11.50)
WT 5mins
2x (1min race pace; 1 min rec; 1min out of the saddle; 1min rec; 1min race pace + 1km off the bike)
WD: WT 5mins

SMASHED! I think walking may prove difficult tomorrow...  :)

10km negative split = HURT LOCKER!

..... but what a beautiful morning for it!

Natural Nutrition!

It's always better the go natural :)

Check out my website for more great ideas!

Wednesday, November 23, 2011

Gettin' my mojo back!

I've felt a little fatigued and under the weather (did someone say man-flu??) the last few days, so I've dialed the training back a notch or two. While I'd rather be feeling my usual energetic self, it's certainly been nice to lie-in until 7am!!

I swam this morning and, unlike Monday, felt like I was swimming forwards :)

WU: 2x(50 kick, 50 pull, 100 free)
400 easy (flip)
200 pull
200 fast (flip)
2x100 sprint (av 2:15)
4x50 sprint (av 1:02- so close!!)
WD: 400 flip
TOTAL 2.0km

SO I'm back to needing to build 200m/week but that's the aim now that Sandy feels like it's closer than ever! I also can't wait to CONSISTENTLY crack 1:00/50m! Stay tuned......

Monday, November 21, 2011

Gatorade Race 1- St Kilda

The lead up
The lead up to Race 1 was less than ideal with a mysterious foot injury, 2 flats and 2 broken cleats.. but a week of no running, physio, massage and some serious bike maintenance all paid off in the end!

Race Day
Race 1 unfortunately (or fortunately) turned into a duathlon (2/20/5). +10mm of rain means the storm drains are opened and the pollution prevents the swim from going ahead. EPA guidelines are obviously there for a reason - the smell was horrendous!!
Cooling down post-race

Official time - 1:20:08.4
Splits - 9:11  1:09  40:35  2:01  27:11

I'm absolutely wrapped. My run splits were through the roof (4.45 & 4.39 min/km in the first leg!), my transitions were the tidiest yet AND I cut 4 minutes off my goal bike time. Bring on Race 2 at Elwood in 3 weeks!

A big thank you to Tri Alliance for everything that you do, Lakeside Sports Medicine for my magical* pre-race massage and to Taryn and Andrew for coming down to support me.
My best race yet!

(* I'm now injury-free!!)

Friday, November 18, 2011

Quote of the day!

 "It is not happiness that makes us grateful. It is gratitude that makes us happy."

Thursday, November 17, 2011

Goals #2!

I'll combine November and December as the race & silly seasons begin.

1. To enjoy my races, inspire others and learn more about myself at each one;
2. To become even better at listening to my body. I will sleep more, rest more, eat well and think strong;
3. To train well for my first OD in February;
4. To attend my first TA training camp;
5. To stay healthy, happy & injury free :)

It's such a great time of year!

Goals - Reflection

In September, my aim was to set a minimum of 5 training related goals each month. I seem to have skipped publishing October's, but it's interesting looking back just two months ago.

September's goals were too:
1. Organise my event schedule for the 11/12 season: check.
2. Join a tri squad: check!
3. Have some one-on-one swim coaching; CHECK.
4. Swim twice/wk; CHECK!! (I've actually been doing up to 4!)
5. Smash my first ever duathlon (8/20/5) on the 18th! Not quite, but I learned a lot!!

So a lot has happened in the last few months and Sunday is the big test. I've made the executive decision to not put any (more) pressure on myself and just enjoy Race 1. Who knows, I might surprise myself........... :)

Saturday, November 12, 2011


Today's TA combo session turned into a 20 minute warm-up run (almost on 5min/km pace), followed by an intense Fartlek session. Going to be feeling that tomorrow!!

MS: 2x3min with 1min recovery; 2 min recovery; 4x2min with 1 min recovery; 2min recovery; 4x1min with 30s recovery. Recovery lap of oval. Smashed!
Ocean Swim: 750m.

Now I'm off for my Swim Technique course @ MSAC, week #3. What a massive day!

Thursday, November 10, 2011

A little reminder...

"Relish the bad training runs. Without them it's difficult to recognise, much less appreciate, the good ones".
~ Pat Teske

This morning's run was tough. The legs just did not want to cooperate with the head OR heart, so.... I turned it into a recovery run. 10km, staying around 140bpm and a good mental test.  I still struggle with not letting such sessions negatively affect my mood (any tips are most appreciated!!), but the important thing is that I learn from them. I still have a bit of work to do on the nutrition/sleep/training balance front. Stay tuned....

Quote of the day!

Monday, November 7, 2011

When the coach tells you your stroke is looking good - happy days!!

I've decided to take on an extra coached swim session in the lead up to Feb and my first OD tri. Monday morning - 6.15AM... oh how the times have changed!! 

I swam ~1.9km with the squad (lots of T5, kicking & polo- tough!) and another 1.3km on my own (pool buoy and flippers). 

TOTAL: 3.2km - BOOM! 

My first century!

HomeElwoodPort MelbourneStation StreetReturn by stephjlowe at Garmin Connect - Details

Thursday, November 3, 2011

What a perfect day!

An 8km run
Coffee & a walk with the beautiful Deb
A little work
TA combo session
Pizza followed by chocolate for dessert!
Life is good!

The TA Combo session was my best one yet.
WU: 5min WT
3x (2mins @100rpm; 2mins @90rpm- race gear; 500m run; 3min recovery spin)
3 x (1min heavy gear; 1min top gear- out of the saddle; 500m run; 3min recovery spin)
WD: 5min spin
Open Water: entries & exits; 2x150m swim
Loved every minute of it!

Wednesday, November 2, 2011

Tough session in the pool this morning!

Today was tough! After Monday's great session in the pool, I had set out to do a big swim with hope of working my way closer to the TA OD program - but it wasn't to be. Even after 10 hours sleep last night, the body really just didn't want to cooperate. I'm sure I'm just feeling it from yesterday (well I hope that's all it is!) - not the wisest move to rush home from training, barely stretch and then stand around the pub in high heels for a few hours.... Lesson learned!

WU: 2x(150 free; 50 back)
6x50 (1:00; flippers)
200m flip
6x50 (1:30; no flippers)
200m free
100 scull, 100 free
100 kick; 100 free
WD: 2x(50 back; 50free)
TOTAL: 2.0km

I did however run into my inspiring IM buddy Richard Sekesan, who is always good for some tricks of the trade. He's suggested the VIC Swim Squad sessions at MSAC (M/W/F @ 7am), as the coaches are great with technique, personal attention and correction. Perfect for when I finish the Learn to Swim/Technique Correction course with TA. Gotta love divine timing....

Tuesday, November 1, 2011

First Frankston round trip!

Melbourne Cup Day Frankston Round Trip by stephjlowe at Garmin Connect - Details

What a ride! 3+hrs; 2000+cals... and I am smashed. It certainly didn't help that I wore heels to the pub and had to stand for hours watching the Cup, but a nice soak in the bay and stroll along the beach tonight should help! Bed time....