Taper week used to always make me feel a bit uneasy. With the significantly lighter workload, one can feel really anxious as to whether any more hard sessions should be squeezed in just to make us feel a bit more confident, better in our minds. I admit that I have been compulsively checking my weight this week, glad to see that I'm still keeping under 60kgs despite not cranking up the long training hours. But I also have faith in the training plan that Bill has set out for me, so I stuck to it and didn't do anything extra, as that can be counter productive.
The taper did make me feel a lot fresher. Saturday's long ride was only 2.5 hours. I rode from UWA to Shelley Reserve and back, and did a loop in Dalkeith towards Christchurch Grammar School. I had my race wheels, including the rear disc on, and I tested the aero helmet. I probably looked like an idiot riding in these on the road, but I had to test them out to put my mind on ease. I met a few familiar faces on the ride, including Bill himself (twice) and John Cooke who was already doing his brick run on Mounts Bay road. The winds were reasonably strong and despite having to slow down at the many U-turns and tight corners, I still managed the same average pace as I would if I have ridden on the freeway path.
On Sunday, I had a 70 minute run on the program. I was planning to do a 4:30 average pace but the moment I started, I felt I had it in me to drop it down to 4:20. After the first 4.35km lap around the neighbourhood, I surprised how well my legs were holding up, so I pushed a bit harder but not crossing the red zone. In the end, I covered 16.35km, an average of 4:17 pace. Pretty satisfied with myself :) And I guess the magpies must have really missed me not going back to the freeway bike path, as this one in our neighbourhood came swooping down on me on each lap! I think my heart rate went up 10 beats each time I pass by that particular place.
The bike's been sent to Phil at Runner's World for a service. And I had a full body massage at Central Tafe massage clinic. Li-Ann's back from her trip to the USA, she has pretty much gotten over her jet lag. I get to eat a decent home cooked meal this weekend. We also attended a house warming with our friends, there were plenty of food, so my stomach is well taken care of, and there were plenty of laughter too, good for my soul.
Not long now, everyone... I'm as ready as I ever could be. My next blog post shall be the race report. Let's hope it'll be a good one! ;)
Sunday, 27 November 2011
Sunday, 20 November 2011
The final countdown
I felt strong on Saturday's 5 hour ride, of course the tailwind on the way back helped. I had my first encounter with a snake right in the middle of the freeway bike path. Luckily the cyclist in front threw some pebbles to get it moving out of the way. I was attacked by a magpie again on the way back, I was in aero position and it pecked my back this time, instead of my helmet. Fortunately, there weren't any scratches or wounds. Well, it would be a while before I pay another visit to the freeway bike path, so there won't be any more standoffs with magpies for some time (or so I thought...)
I was surprised with how my legs held up for the 30 minute brick run. I ran along Mounts Bay Road foreshore, passing the Swan Brewery towards UWA Boatshed and back. I think it has been more than 6 months since I last ran on that path and it was good to bring back some memories, as it used to be my ONLY running route. I did 6.8km with an average pace of 4:25.
On Sunday morning, I had a run of 1 hour 55 minutes in the books. I started off well, just under 4:30 pace. With about 35 minutes left to go, I slowed down to a 5 minute pace jog. Ended up logging 25.1km, which was part of my initial plan to do at least 25kms. The magpies wouldn't give me a break, I had one swooping down on me towards the final few minutes of my run. This is the first time I've experienced a magpie attack in our neighbourhood.
To say that I'm better prepared than last year is a bit of an understatement. With Bill's guidance, I've been training injury free. I have logged over 300kms of riding for 4 weeks of my training, with many weeks in excess of 270kms. Last year I only did a couple of weeks of riding over 200kms. Last year I was bogged down with shin splints and could barely do any running, I was only running one hour per week, even in the final weeks leading up to the race. Whereas this year, I've clocked over 40kms every week apart from the easy weeks, with a few in the 50s and one just over 60km.
Of course all this doesn't count as what matters is how I pull up on race day. The next two weeks of taper will be crucial, to keep myself healthy, eating right and getting as much recovery as possible. Good luck everyone!
Sunday, 13 November 2011
Long week
It's been less than a week since Li-Ann has arrived in Washington DC. She will be spending about another two weeks in the States, including a trip to New York. I have to say, that the time difference has made it a bit difficult for us to communicate. At the moment, we are updating each other through Facebook messages, and quite often there is a lag before one of us would receive the message and reply.
My days have become longer as I now have too cook my own dinner. Of course, Li-Ann does much more than feed me, but it's one of the things I take for granted while she's around. I'm so used to coming home from work, have a shower and dinner is all prepared for me. I guess I'm really lucky that way. So the past few meals have been sausages and pasta if I could be bothered to cook. On other occasions, I have succumbed to take-away.
This week is also my last long week of training. I did a 6 hour ride on Saturday, Sam and Dennis kept me company for 5 hours on the Freeway, and then I headed back out and did a loop around the Shelley reserve. The weather was favourable, southerly winds made it easier on our way back and the headwinds were pretty gentle earlier in the morning when we were heading out. I clocked 183.9km, average pace of 30.6kph, that's a training PB for me.
On Sunday, the plan was to do a 2.5 hour run. You guessed it, it didn't go according to plan! I started off well, running consistently at 4:38 pace for up to about 1 hour 20 minutes, when suddenly I felt weak and slowed down to a jog. To make matters worse, about 10 minutes after that, I had some pretty severe stitches that even jogging was a big struggle, so I decided to stop. I did 19.7km in 1 hour 32 minutes.
But I was keen to make up the hours in the afternoon. After taking a few naps during the day, I felt refreshed and was able to run at a quicker pace. I did 13km in 56:31, an average pace of 4:21. This brings total running mileage this week to just under 57km. I'm looking forward to when it drops to 40s next week! Only 3 weeks out from Ironman WA, train safe and rest well everyone!
Monday, 7 November 2011
BYL training camp
This is the 5th BYL camp organized, but the first ever that I've attended.
To be honest, after clocking two rides over 70km each and a long run just over 29km, I wasn't sure how my legs will pull up for another weekend of big training. But I was looking forward to the fun in Busselton.
And I wasn't disappointed.
Our first session was a swim at the Busselton jetty. We did a few practice swim starts and a short run up the beach. I tried out my new wetsuit Orca Apex 2, which I got for a steal from the clearance section of the Orca website. It felt a bit hot inside, but it will definitely make me feel a lot more comfortable when I get to the bike. Plus, with sleeves, it's meant to make me swim faster than my old sleeveless one... but that has yet to be tested.
Then, onto the ride for a lap of the race bike course. We were asked to do a couple of race efforts at Ironman pace but I'm pretty sure many in the group did faster than that! I had trouble keeping up but we re-grouped after each set.
In the afternoon, we did a 20km run in the trails of Cowaramup. It was probably a mistake to start off with the fast guns in the likes of Bill, Tom and Steve. I found myself slowing down to a jog just after 35 minutes but managed to finish in one piece.
The next day, we did a long ride from Busselton to Margaret River, via Dunsborough. Really glad that I was riding in good company, I barely did any work and they pulled me through most of the ride. Thanks guys! We rode for just over 5 hours, and because I drafted most of the ride, my legs were pretty fresh for the 20 minute brick run after.
Our camp ended with a fun game of ultimate frisbee, which I managed to score a goal... surprising myself more than anyone else! In between all these sessions, we shared plenty of laughs and had loads of fun.
Many thanks to Bill and Ray for their time and organizing this camp. Zoe and Tegan, who did the pilates and stretch sessions in between our big workouts. Though it was excrutiatingly painful, it definitely helped me recover quicker. And it was just great to have everyone there, great company! Thank you all!
*Photos taken from the BYL Facebook page*
To be honest, after clocking two rides over 70km each and a long run just over 29km, I wasn't sure how my legs will pull up for another weekend of big training. But I was looking forward to the fun in Busselton.
And I wasn't disappointed.
Our first session was a swim at the Busselton jetty. We did a few practice swim starts and a short run up the beach. I tried out my new wetsuit Orca Apex 2, which I got for a steal from the clearance section of the Orca website. It felt a bit hot inside, but it will definitely make me feel a lot more comfortable when I get to the bike. Plus, with sleeves, it's meant to make me swim faster than my old sleeveless one... but that has yet to be tested.
Then, onto the ride for a lap of the race bike course. We were asked to do a couple of race efforts at Ironman pace but I'm pretty sure many in the group did faster than that! I had trouble keeping up but we re-grouped after each set.In the afternoon, we did a 20km run in the trails of Cowaramup. It was probably a mistake to start off with the fast guns in the likes of Bill, Tom and Steve. I found myself slowing down to a jog just after 35 minutes but managed to finish in one piece.
The next day, we did a long ride from Busselton to Margaret River, via Dunsborough. Really glad that I was riding in good company, I barely did any work and they pulled me through most of the ride. Thanks guys! We rode for just over 5 hours, and because I drafted most of the ride, my legs were pretty fresh for the 20 minute brick run after.
Our camp ended with a fun game of ultimate frisbee, which I managed to score a goal... surprising myself more than anyone else! In between all these sessions, we shared plenty of laughs and had loads of fun.Many thanks to Bill and Ray for their time and organizing this camp. Zoe and Tegan, who did the pilates and stretch sessions in between our big workouts. Though it was excrutiatingly painful, it definitely helped me recover quicker. And it was just great to have everyone there, great company! Thank you all!
*Photos taken from the BYL Facebook page*
Sunday, 30 October 2011
Cairns bound
*Picture taken from official Challenge Cairns website*
I have flirted with the idea of doing this race for quite a while. And then, after my DNF episode in Desaru, I was keen to race Desaru again but I had to re-think my racing options for next year, as travelling twice in a year would cost me a bit more.
But after much deliberation, I rationalized with myself that I intend Cairns sometime in the future anyway, so I might as well do it next year when the costs are lower, as it is more likely than not that the entry fees as well as logistical costs will increase again in the following year. Plus, I think two years of doing Ironman Western Australia back to back is enough for me.
I signed up yesterday, two days before the early bird entry ends at 5pm Cairns time, 31 October. I was pretty much pumped up after a good 4 hour ride and good 13 minute brick run. I like the fact that what I see is what I pay, no additional admin fee, processing fee etc. With the starting point in a tiny suburb of Yorkey's Knob, I've also secured 3 night's accommodation, less than 1 km away from the swim start, without having to put down a deposit.
Okay, so I better not get too carried away. Ironman Western Australia is only 5 weeks away, so I should be channeling my energy and focus towards this race first.
On a side note, Li-Ann and I attended a barbecue and picnic event in Burswood park, with guests of honour none other than our Malaysian Prime Minister and his wife, who are in Perth for CHOGM. But after two hours, they were still not there. We had our nasi lemak and BBQ meat already, and had to get going. We might have just missed them on our way out.
Li-Ann is scheduled to leave for a 3.5 weeks conference trip to Washington DC, with a stopover in Sydney. We have been keeping ourselves glued to the TV for news on the recent grounding of the Qantas fleet worldwide, hoping that this would be resolved before her flight in two days time.
I have flirted with the idea of doing this race for quite a while. And then, after my DNF episode in Desaru, I was keen to race Desaru again but I had to re-think my racing options for next year, as travelling twice in a year would cost me a bit more.But after much deliberation, I rationalized with myself that I intend Cairns sometime in the future anyway, so I might as well do it next year when the costs are lower, as it is more likely than not that the entry fees as well as logistical costs will increase again in the following year. Plus, I think two years of doing Ironman Western Australia back to back is enough for me.
I signed up yesterday, two days before the early bird entry ends at 5pm Cairns time, 31 October. I was pretty much pumped up after a good 4 hour ride and good 13 minute brick run. I like the fact that what I see is what I pay, no additional admin fee, processing fee etc. With the starting point in a tiny suburb of Yorkey's Knob, I've also secured 3 night's accommodation, less than 1 km away from the swim start, without having to put down a deposit.
Okay, so I better not get too carried away. Ironman Western Australia is only 5 weeks away, so I should be channeling my energy and focus towards this race first.
On a side note, Li-Ann and I attended a barbecue and picnic event in Burswood park, with guests of honour none other than our Malaysian Prime Minister and his wife, who are in Perth for CHOGM. But after two hours, they were still not there. We had our nasi lemak and BBQ meat already, and had to get going. We might have just missed them on our way out.
Li-Ann is scheduled to leave for a 3.5 weeks conference trip to Washington DC, with a stopover in Sydney. We have been keeping ourselves glued to the TV for news on the recent grounding of the Qantas fleet worldwide, hoping that this would be resolved before her flight in two days time.
Friday, 28 October 2011
ER
HELP ME! I heard someone yell as I was being wheeled in on a hospital bed through the aisles of the emergency ward of Sir Charles Gairdner Hospital. Around me were patients with oxygen masks, some unconscious, some seemed to be in a lot of pain. But the medical staff seemed calm, almost immune to the situation.
This was on Monday evening. I experienced some soreness around my left rib area during the weekend, I thought it might have been due to gym work I did on Friday night. But on Monday it became unbearable, I felt pain in each deep breath I took, and every step when my foot hits the ground. I left work early to visit a clinic, but I guessed I wasn't early enough as most of the clinics were already closed. Li-Ann brought me to the UWA medical centre and the receptionist suggested that we tried the emergency centre at the hospital.
There was quite a queue at the hospital. I expected a long wait before I could see the doctor. But when I described the pain to the front desk, they were worried if it was anything related to my heart. So I was asked to enter immediately! When I went in, I was told to lie on the bed so I can be wheeled to my designated examination room. I felt really embarrassed at all the attention I was getting!
In the examination room, a nurse asked me a lot of questions - where the pain is, how painful, any allergies, family medical history etc. She then performed an ECG and the results were okay. A doctor then came and asked me the same questions. She was concerned if it could be due to Pneumothorax (collapsing of the lung) so she prescribed me to get an X ray, which was done shortly after. Anyway, after all the drama, it turned out that there was nothing wrong with my heart or lung, or even my ribs for that matter - which I was initially most concerned about. I thought I might have cracked a rib!
I probably pulled a muscle or had a muscle knot. I rested the next day and did no training at all. Luckily I have an easy program this week, so I'm not missing out on much. And glad that I was much better the following day and could even do a 50 minute run.
Today, which is the CHOGM public holiday or a replacement Queen's Birthday holiday, her Royal Highness is also in town and there is a lot going on in Perth these few days. The police are busy patrolling the streets and helicopters are flashing bright lights from the sky. Anyway, any public holiday is most welcomed! More time to train, and more importantly, more time to rest. I'm all well and feeling no pain at all. Thank you all for the well wishes!
This was on Monday evening. I experienced some soreness around my left rib area during the weekend, I thought it might have been due to gym work I did on Friday night. But on Monday it became unbearable, I felt pain in each deep breath I took, and every step when my foot hits the ground. I left work early to visit a clinic, but I guessed I wasn't early enough as most of the clinics were already closed. Li-Ann brought me to the UWA medical centre and the receptionist suggested that we tried the emergency centre at the hospital.
There was quite a queue at the hospital. I expected a long wait before I could see the doctor. But when I described the pain to the front desk, they were worried if it was anything related to my heart. So I was asked to enter immediately! When I went in, I was told to lie on the bed so I can be wheeled to my designated examination room. I felt really embarrassed at all the attention I was getting!
In the examination room, a nurse asked me a lot of questions - where the pain is, how painful, any allergies, family medical history etc. She then performed an ECG and the results were okay. A doctor then came and asked me the same questions. She was concerned if it could be due to Pneumothorax (collapsing of the lung) so she prescribed me to get an X ray, which was done shortly after. Anyway, after all the drama, it turned out that there was nothing wrong with my heart or lung, or even my ribs for that matter - which I was initially most concerned about. I thought I might have cracked a rib!
I probably pulled a muscle or had a muscle knot. I rested the next day and did no training at all. Luckily I have an easy program this week, so I'm not missing out on much. And glad that I was much better the following day and could even do a 50 minute run.
Today, which is the CHOGM public holiday or a replacement Queen's Birthday holiday, her Royal Highness is also in town and there is a lot going on in Perth these few days. The police are busy patrolling the streets and helicopters are flashing bright lights from the sky. Anyway, any public holiday is most welcomed! More time to train, and more importantly, more time to rest. I'm all well and feeling no pain at all. Thank you all for the well wishes!
Sunday, 23 October 2011
Man vs wild
Well, not really. But cycling on the freeway south bike paths, you can encounter some wild life. I've heard of people seeing some snakes on their rides, I've been fortunate enough not to experience that. However, today's long ride with Sam and Dennis, we were attacked by magpies in both our outward and return journeys. It seemed to be getting more rampant, as this is a common discussion amongst cyclists who ride this route.
Then, on the way back we rode through a swarm of bees. I went down really low on my bike, luckily I didn't get stung. I supposed in a way, we were intruding their natural habitat (I'd like to think that cyclists' natural habitat is in their cosy homes, and not on the bike paths!). The magpies could be protecting their young, while the bees could be just collecting nectar.
The people of Perth were again shocked by the tragic news of an American man who was killed by a shark while diving at Rottnest Island. This is the third shark attack in 7 weeks. Our deepest sympathy to the victim's family for their loss. I sure hope when we swim around the Busselton Jetty in about 5 weeks time, there won't be any sharks around.
I had a big training load this week. The easy program next week is most welcomed, as I felt a bit tired in some of the longer sessions this week. The last 30 minutes of my 2 hour long run yesterday, I could only manage a 5 minute pace but the faster pace of 4:30 at the start giving an overall average of 4:36. The 1500m swim time trial I did on Friday, I was hoping more of a 22 to 22:30 (average 1:28-1:30 per 100m), but I did 22:50 instead (average 1:31-1:32).
Looking forward to the easy week!
Then, on the way back we rode through a swarm of bees. I went down really low on my bike, luckily I didn't get stung. I supposed in a way, we were intruding their natural habitat (I'd like to think that cyclists' natural habitat is in their cosy homes, and not on the bike paths!). The magpies could be protecting their young, while the bees could be just collecting nectar.
The people of Perth were again shocked by the tragic news of an American man who was killed by a shark while diving at Rottnest Island. This is the third shark attack in 7 weeks. Our deepest sympathy to the victim's family for their loss. I sure hope when we swim around the Busselton Jetty in about 5 weeks time, there won't be any sharks around.
I had a big training load this week. The easy program next week is most welcomed, as I felt a bit tired in some of the longer sessions this week. The last 30 minutes of my 2 hour long run yesterday, I could only manage a 5 minute pace but the faster pace of 4:30 at the start giving an overall average of 4:36. The 1500m swim time trial I did on Friday, I was hoping more of a 22 to 22:30 (average 1:28-1:30 per 100m), but I did 22:50 instead (average 1:31-1:32).
Looking forward to the easy week!
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