I told a small lie when I mentioned the previous weekend was the last hard weekend. There is still a full four weeks before Ironman Western Australia, and I must admit I gave in to pressure after reading about fellow participants logging in their long miles on their blog writings and Facebook status updates. It also helped that Li-Ann was entertaining some visitors, friends of her mum on Saturday. So I took this opportunity to clock another 5 hour plus ride.
Once again, the weather forecast played me for a fool. It was supposed to be mild in the morning, with 8kph winds and only meant to be pick up in the afternoon. It was pretty calm, but the winds got strong at about 9.30am. It wasn't long until I could hear the them rushing through my ears.
A slight misfortune, a piece of nail busted my rear tyre just after 2/3 of my ride. And I had problems getting air into the new tube from the hand pump. Hence, I was riding with a soft tyre for the remaining of the ride. Also, I rode to meet my helmet seller and I rode home through the traffic, which slowed my pace considerably. I completed 148.3km in 5 hours 21 minutes, a leisure pace of 27.7kph.
On Sunday, for my 13km run, I decided to use my current Saucony Fastwitch 3 instead of the Asics GT 2150. I also opted not to use my orthotics. The Asics have long worn out, and I'm beginning to think that prolonged use of the orthotics is starting to result in over correction in my running gait.
The impact from wearing the lower profile racers needed a bit of getting used to, but soon I was enjoying their lightness. I ran hard but not crazy, paying attention to my running form and being wary not to overstride, by ensuring my foot lands no further in front than my nose. I read an article from Ironguides coach Shem Leong here which made a lot of sense. Also, the aqua running sessions early last month did help me practise good running form such as tall posture and mid foot landing.
The end result? 13km run in 55:11 (average 4:15 per km) still about 1.5 minutes off my best, but pretty satisfied with the effort. And I ran pain free this time. Though the swell on my right shin is stinging now, I reckon it will pass within a few days. This has definitely put my confidence back, that I should be able to run the marathon leg of the race without too much problems.
I'll try a 21km run next weekend.
Monday, 8 November 2010
Saturday, 6 November 2010
Oops.. I did it again!
After I got my bike in August last year, I remember telling myself that I wouldn't be spending any more on tri gear and equipment.
Then came the 80mm clincher race wheels I bought for Ironman Langkawi. And shortly after the race, I got myself a new tri suit to be worn for Ironman WA.
This time round, keeping in mind that I should also be saving for wedding preparations. Anyway, I'll let the pictures do the talking. TA-DA!
Spiuk Kronos, RRP US$229, I justified my purchase by getting it 2nd hand from the Triwa forum for slightly above half the price.
And, I'm also putting up my current Bell Meteor II for sale too. No point having two aero helmets, right?
Then came the 80mm clincher race wheels I bought for Ironman Langkawi. And shortly after the race, I got myself a new tri suit to be worn for Ironman WA.
This time round, keeping in mind that I should also be saving for wedding preparations. Anyway, I'll let the pictures do the talking. TA-DA!
Spiuk Kronos, RRP US$229, I justified my purchase by getting it 2nd hand from the Triwa forum for slightly above half the price.
And, I'm also putting up my current Bell Meteor II for sale too. No point having two aero helmets, right?
Monday, 1 November 2010
Saturday, 30 October 2010
Last hard weekend
For the bike anyway. But before I get to that, an update on my running.
I have been doing aqua running for two weekends and avoiding running on dry land for nearly three weeks. The swollen area on my right shin still hurts if applied any pressure, but the pain is virtually non existent as I walk briskly or even quick stepping down the stairs. So, I decided to give it a go on Friday morning. My usual 13km route, 3 x 4.35 loop. I started off at a reasonably conservative pace. Was pretty happy with the first loop, 18:47. But the moment I started the second loop, the right leg felt really tight, so I slowed it down, 19:34. As it eased off, I picked up the pace a bit and finished the last loop in 18:57, giving total time of 57:14, averaging 4:24 per km.
There was no pain during the run, but the swell might have gotten more inflamed. Perhaps I should slow down the pace. After all, I'm intending to run at a 5 minute per km pace (with 1 minute of walking after every 2km) during the marathon leg at Ironman Western Australia anyway. I'll reassess the right shin throughout this week, if it's still not ready, I might go back to aqua running.
Now, on to the bike. With Li-Ann away, I planned a 200km ride on Saturday, one that I could do with as many breaks I needed to take, with no worries of speed, and not having to feel guilty of spending too long a time away from darling. I've been wanting to do this for quite while, but never had the confidence or the patience.
Fortunately (or unfortunately) for me, I had to choose this day when the winds were blowing above 20kph. I started my ride at 7.30am (I like my sleep haha). Despite not having any target pace in mind, it was nice to be able to keep an average of 28.5kph, but only until my first pit-stop in Hungry Jack's South Perth, at the 124km mark. The winds toned down after that but somehow there was no clear direction as to where it was blowing from. So there seemed to be a tussle whichever way I was riding. I became tired and decided to take a short rest under the trees at the 162km mark. By then, the pace had dropped to 28.1kph.
15km after that, I dropped by the IGA Supermarket to get myself some refills. The cheapest option was a 3L bottle of apple juice, which I drank some of it and ate a Powerbar Performance bar. Even after filling up my water bottle, there was still plenty left. It took me a while to finish it, as I didn't want it to go to waste. I probably drank enough apple juice to last me for the rest of my ride, as I didn't drink anything probably until the last 10km. And I probably had enough sugar in my system to keep my head spinning for the rest of the day. But luckily I was on the bike, so my legs did the spinning haha.
Managed to do a short sprint towards the end, despite riding straight into headwinds. Finally got to my car at 3.30pm, 8 hours from when I started. Total ride time was 7:07:18 for 200.4km, an average of 28.1kph.
This probably sounds cliche, but throughout my ride, there were so many times I wanted to cut it short. But having Li-Ann in my thoughts and mind, kept me going. Ironically though, when she's around, there are times when my rides are cut short so that I could see her earlier haha. Can't wait for her to be back tomorrow!
I have been doing aqua running for two weekends and avoiding running on dry land for nearly three weeks. The swollen area on my right shin still hurts if applied any pressure, but the pain is virtually non existent as I walk briskly or even quick stepping down the stairs. So, I decided to give it a go on Friday morning. My usual 13km route, 3 x 4.35 loop. I started off at a reasonably conservative pace. Was pretty happy with the first loop, 18:47. But the moment I started the second loop, the right leg felt really tight, so I slowed it down, 19:34. As it eased off, I picked up the pace a bit and finished the last loop in 18:57, giving total time of 57:14, averaging 4:24 per km.
There was no pain during the run, but the swell might have gotten more inflamed. Perhaps I should slow down the pace. After all, I'm intending to run at a 5 minute per km pace (with 1 minute of walking after every 2km) during the marathon leg at Ironman Western Australia anyway. I'll reassess the right shin throughout this week, if it's still not ready, I might go back to aqua running.
Now, on to the bike. With Li-Ann away, I planned a 200km ride on Saturday, one that I could do with as many breaks I needed to take, with no worries of speed, and not having to feel guilty of spending too long a time away from darling. I've been wanting to do this for quite while, but never had the confidence or the patience.
Fortunately (or unfortunately) for me, I had to choose this day when the winds were blowing above 20kph. I started my ride at 7.30am (I like my sleep haha). Despite not having any target pace in mind, it was nice to be able to keep an average of 28.5kph, but only until my first pit-stop in Hungry Jack's South Perth, at the 124km mark. The winds toned down after that but somehow there was no clear direction as to where it was blowing from. So there seemed to be a tussle whichever way I was riding. I became tired and decided to take a short rest under the trees at the 162km mark. By then, the pace had dropped to 28.1kph.
15km after that, I dropped by the IGA Supermarket to get myself some refills. The cheapest option was a 3L bottle of apple juice, which I drank some of it and ate a Powerbar Performance bar. Even after filling up my water bottle, there was still plenty left. It took me a while to finish it, as I didn't want it to go to waste. I probably drank enough apple juice to last me for the rest of my ride, as I didn't drink anything probably until the last 10km. And I probably had enough sugar in my system to keep my head spinning for the rest of the day. But luckily I was on the bike, so my legs did the spinning haha.
Managed to do a short sprint towards the end, despite riding straight into headwinds. Finally got to my car at 3.30pm, 8 hours from when I started. Total ride time was 7:07:18 for 200.4km, an average of 28.1kph.
This probably sounds cliche, but throughout my ride, there were so many times I wanted to cut it short. But having Li-Ann in my thoughts and mind, kept me going. Ironically though, when she's around, there are times when my rides are cut short so that I could see her earlier haha. Can't wait for her to be back tomorrow!
Sunday, 24 October 2010
Old and new
I had quite an eventful weekend. Li-Ann's away in Shanghai for holiday trip with her family. But I had the company of my cousin, her 6 month old daughter and her in-laws, who are here for their first visit to Perth.
I attended a farewell dinner for my former divisional partner at KPMG. He was leaving after having worked at KPMG since he was a grad. It was nice catching up with everyone again. Most of them at the dinner have already left KPMG. Those who are still with KPMG claimed that we all look a lot happier, hahhah.
Saturday's bike ride was pretty dramatic. First, my cycle computer bounced out less than 10kms into the ride. Then, it showed signs of dying, with the battery indicator flashing, despite having replaced the battery only 3 months ago. About a couple of hours later, it froze and that was the end of it. It didn't help that I modified my route slightly, but I estimated it was still 160km and I took about 5 hour 40 minutes, which is just above 28kph average.
I bought a new battery from the watch repair shop in Subiaco markets. But I noticed the plastic sensor attached to my bike fork is starting to give way too. Maybe it's time to get a new cyclecomputer. This time, one with cadence sensor. I like my current Specialized one because it gives a triple display (elapsed time, current speed and trip distance) in one screen. Any recommendations of one that does the same?
Sunday morning, I did another session of aqua running. Covered 2km in 1 hour. This time a lot less awkward and there was less chaffing on the feet. Feeling pretty confident on the recovery of my sore right shin, and should be able to start running on land in a week's time.
I attended a farewell dinner for my former divisional partner at KPMG. He was leaving after having worked at KPMG since he was a grad. It was nice catching up with everyone again. Most of them at the dinner have already left KPMG. Those who are still with KPMG claimed that we all look a lot happier, hahhah.
Saturday's bike ride was pretty dramatic. First, my cycle computer bounced out less than 10kms into the ride. Then, it showed signs of dying, with the battery indicator flashing, despite having replaced the battery only 3 months ago. About a couple of hours later, it froze and that was the end of it. It didn't help that I modified my route slightly, but I estimated it was still 160km and I took about 5 hour 40 minutes, which is just above 28kph average.
I bought a new battery from the watch repair shop in Subiaco markets. But I noticed the plastic sensor attached to my bike fork is starting to give way too. Maybe it's time to get a new cyclecomputer. This time, one with cadence sensor. I like my current Specialized one because it gives a triple display (elapsed time, current speed and trip distance) in one screen. Any recommendations of one that does the same?
Sunday morning, I did another session of aqua running. Covered 2km in 1 hour. This time a lot less awkward and there was less chaffing on the feet. Feeling pretty confident on the recovery of my sore right shin, and should be able to start running on land in a week's time.
Sunday, 17 October 2010
Aqua running it is...
The run I did on Monday left some tightness around my shins and caused the swell on the right shin to hurt a bit more. So I decided to be really cautious and did some aqua running instead at Terry Tyzack Aquatic Centre on Saturday morning. I swapped my bike ride to Sunday as it was forecasted to have winds blowing in the mid 20s kph. Yes, despite having done two Ironmans, I can be quite a wuss. As Keat Seong puts it, IRON PUSSY!
Aqua running was quite an experience. It really tested my patience. There were so many times I was just tempted to swim, but I kept to the plan. One side of the pool was actually too deep, the water was reaching my chin. Maybe I should have just done it at the shallow end. I did sets of 100m in intervals of 3 minutes, but I barely had any rest in between, it was that slow! I did 2kms in about 1 hour. Partway through, I had to change lanes because the senior citizens water aerobics class was on, hahhah.
Usually after my long rides on Saturdays, I'm pretty much spent for the rest of the weekend. So for a change, Li-Ann and I went out for lunch at Betty's Cafe, Innaloo. It was pretty quiet that day, apart from the kids party behind us, I'm guessing they are about 8 years old, were quite entertaining.
Aqua running was quite an experience. It really tested my patience. There were so many times I was just tempted to swim, but I kept to the plan. One side of the pool was actually too deep, the water was reaching my chin. Maybe I should have just done it at the shallow end. I did sets of 100m in intervals of 3 minutes, but I barely had any rest in between, it was that slow! I did 2kms in about 1 hour. Partway through, I had to change lanes because the senior citizens water aerobics class was on, hahhah.
Usually after my long rides on Saturdays, I'm pretty much spent for the rest of the weekend. So for a change, Li-Ann and I went out for lunch at Betty's Cafe, Innaloo. It was pretty quiet that day, apart from the kids party behind us, I'm guessing they are about 8 years old, were quite entertaining.
Famous for their milkshakes
The small wedges was huge!
The Big Betty. Their burgers were alright, though I must say Grill'D is better.Sunday morning, I did my 160km ride in conditions which were forecasted to have winds between 6kph and 11kph. I can assure you, that DID not happen! Though it was calmer from last week, but it picked up at noon and the flags on Mounts Bay Road were being blown at a full horizontal.
Throughout the ride, there seemed to be plenty of fruit flies, hitting my arms and face, some even got into my mouth! But no major dramas. I averaged the ride in 29.1kph average. Wished it could have been faster, but at least that's another 5+ hour ride above 29kph.
Wednesday, 13 October 2010
My weapon for Ironman Western Australia
Saucony Fastwitch 4 in new Vizi Pro colour. They look like Tigger from Winnie the Pooh, hahhah. My current Fastwitch 3 has been seving me well in all my races, so I decided to stick to what works well for me so far.
As Wiggle (which is one of my favourite websites now) gave free shipping for baskets above A$83 (which means the shoes cost less than that), I added in a pair of Speedo swimming paddles as my current pair has broken.
The rubber straps were too long, so I had to make several additional loops.All at Li-Ann's expense as my birthday gifts. Thanks, darling! Love you!
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