Resting on my Laurels

I've had a week off. It's been nice, but a bit too easy to get used to sitting around and just doing 'whatever'. Whatever often includes eating something, watching tv and sitting on facebook. Not really quality use of my time.

Now, I grant you, I needed that. I wanted to catch up on things. I wanted to rest.

Afterall, I really didn't have my whole body working for me until Wednesday, I had Aqua Gold and Aqua Intense choreography to sort out, I worked all day Saturday. I did some scrapbooking, bought much-needed groceries, cooked meals, did housework. So I had plenty of good reasons for sitting on my proverbial. I wasn't completely idle, but ... well...

What I didn't have a good excuse for was this Sunday morning.

My plan was to ride my bike to the pool at 6, have a little swim, head out for a little while on the bike, then open the Centre at 8am for the cleanup crew. I was thinking that I'd take TK for a walk today, too. He's got a nasty bite mark from Nero on his back, and can't put a saddle on him right now, but I thought a little time socialising with him would be a great idea.

Instead I slept in until 7am, went to work to open for the cleanup crew at 8am, then came home and started to clean my kitchen.

Okay, the kitchen REALLY REALLY needed a deep clean. It's probably been since this time last year that I washed the curtains and windows. It was time to de-web the house. And the mouse tracks were beyond disgusting. All the mice have moved indoors to hide from the big ass snake hunting in the hay shed. In truth, I've been putting cleaning the kitchen off for too long, and it is a huge job that I haven't managed to finish yet, even with most of the day spent on it. But at least most of the cupboards now smell 'lemon fresh bleach' clean!

But then, where was the swim, ride, walk? Have I already fallen that far off the wagon? "Yeah, I'm an Iron Woman, so I don't have to exercise." Uh, no, that doesn't seem right at all!!

Luckily, Helen asked me if I was coming on the 4:00 social ride today. I almost turned her down, but decided to put down my kitchen sponge and go for a ride!!

This coming week will see me pick up the number of active classes I teach from two to five, and there are pleny of opportunities to stay active thanks to work. But there's plenty more I need to do. If I don't run soon, I'll be back to square one. I want to try these exercise claims out. I need to set some goals. I need to get locked in to something great! I need to set a new workout schedule.

I don't seem to be able to exercise 'out of habit.' I know plenty of people who just get up and workout and that's that. I still have to make a conscious effort to strap on the shoes and head out. And this after a full year of high volume training, and knowing how great I feel when I workout.

Do you think this is strange? Or are you a regular exerciser who has to work at it too?

If I Had To Do It Again...

And I would... in a heart beat! But I promised Mat I wouldn't. It's his year!

But if I had to, here's some things I would change:

1. Equipment training. Get the equipment you are going to use on the day and practice in it. Change it if it isn't going to work and feel perfectly comfortable for the event!
2. Location training. Go to those hills and ride them, run them, cycle them. Paddle more, portage more.
3. Build in more recovery and cross training in training cycle. A macro-cycle of one week long slow distance, one week of speed and interval training, one week of maintenance and cross training, repeat cycle and then one week off, so you get a rest week every 6 weeks (adjusted depending on competition schedules). Actually, just thinking maybe that should be flipped around, with cross-training, then speed, then distance, so you rest after a distance week... only one way to find out which will be best! :)
4. Block training. Nail your transitions. Run then kayak. Swim then run then ride. Ride then cycle. Seems obvious, but practice with the gear you are going to use and get your transitions down to a fine art. Know where everything is, what order it needs to come out of the box. Stack it just so. Use it in that order. Be able to do it yourself, just in case you have to!
5. Nutrition. I was pretty happy with my nutrition planning. I had enough to eat and drink and never felt completely depleted. I was struggling a bit due to not being able to eat while on the horse, but I did drink and I wasn't completely destroyed. Practice with the food you use. Find what works for you and be consistent with it. Know that you don't have to use gels or gus or special drinks, that real food works fine too.
6. Preparation. I did good with this (except for missing my crop top, I had everything I needed when I needed it). Unless you have done it a few times and know exactly what you want and need and have packing down to a fine art, take the two days before. Plan everything, write a list, organise and recheck. Cook lots of food! Put everything in boxes for each transition and label the boxes. Let everyone who needs to handle the boxes know what's in them and what you need them to do with the boxes.
7. Recovery. Once again, I think I did well with this. Plan lots of food, plenty of time for sleep and rest, and massage and stretching. I probably didn't need to take two days for recovery, but am grateful for the second day, none-the-less, as it means cleaning up after the event is possible, and more naps and eating is possible, and there won't be any struggling through work.
8. Helpers. It takes an ARMY to support an Iron Person. There were 200ish teams, not quite 1000 competitors, and approximately 2000 support crew! That's a lot of people to help out! You need a team manager, you need to review the what's and where's, and the team members who are helping you need to know your expectations at each changeover, for example, "Meet with with a bottle of water, then I need the towel to dry off, then if you can put sunscreen on my back and shoulders while I change my shoes, I'll be ready to go." Clear expectations means that when you're adrenaline rushed you won't be puffing out instructions that might sound more like barking out orders. Also, trust that they have your back. Just do your thing and know that they are doing everything that needs to get done to make sure you can focus on your race. Trust! :)
9. Also, take good care of  your helpers! Organise food and drinks for them. They need to be strong and healthy to support you. Make sure they have chairs to sit on and hats and sunscreen and jackets too. Maybe some money for ice cream, if they are so lucky to be near an ice cream van. Yum!

Some discipline specific changes I would make are:

Run:

I was pretty happy with my running. But in training I did start to get bored with the long slow distances, and was struggling to get my distance over 12km. So the changes I would make are:

1. Use recovery macro-cycle: build long slow distances; build up speed in 5 and 10k runs with sprints and intervals; do hill climbs, stair runs, plyometrics, lunges, and other running drills to improve form, and keep it interesting.
2. Add off-road running.
3. Practice downhill running.
4. Make sure you are doing it in good shoes.
5. Stretch and do yoga to keep the muscles limber. I would love to have done about double the amount of yoga I did! It is good for a runner to be flexible!

Kayak:
Obviously, this easy point to make here is to actually practice in the equipment you are going to use!

1. Get good equipment. Try lots of things out, find something you like well before the event, and then practice in it lots. Even if you can't afford a flash kayak, get something you can afford (or borrow something you will be able to use regularly) and get on the water!
2. When you can't get on the water, do paddle at home in your living room. It really does help. Use a much heavier paddle than you will use on the day.
3. Go to the Blackwood River and train on it.
4. Practice getting in and out of the kayak quickly.
5. Practice carrying and dragging your kayak.
6. Cross train with lots of push ups, rows, tricep work (I have strong triceps and they were on fire after the paddle!). Chin ups and other lat work would also be a huge benefit. Wrist and forearm strengthening exercises will be of great benefit too.
7. Do pilates for core strength. Your back and core need to be in tip-top shape for maximum stroke effect. Get your obliques strong!
8. If your kayak has a rudder, pull up the rudder and practice paddling and controlling your craft without the rudder. You hear about this every year: rudder lost, kayaker can't control boat, barely or doesn't finish race.
9. Check your equipment before the race and have a back up plan! :)

Swim:
Fitness and some swimming ability alone will get you through the swim. But, there's always ways to improve!

1. In the case of the Blackwood River, don't wear brown-tinted goggles, as I did. It matches the water colour. And then you really can't see! Clear goggles are the way to go.
2. A wet suit adds buoyancy and warmth, but is not critical to the success of the swim, unless it's a really cold day.
3. Train in open water if possible, if for no other reason but to experience the distance for yourself before the race.
4. Train to swim about 2km in a pool, because without the rests and without pushing off at the end of each lap, you end up experiencing a much more challenging swim, even if you're going faster, because there is absolutely NO PAUSE button.
5. Practice running after your swim. Since you need to get up that bank, and you need to THINK after the swim, you need to develop your stamia beyond the 1km.

Horse:
Some of the things I mention here might be fairly specific to TK, but generally this is a harder and faster ride that is busier and has more people running out of control than is probably ideal. So you need trust and control with your horse.

1. Secure a strapper early. Lock them in. Work with them. Thank them profusely!
2. Expose the horse to lots of different environments. Go to endurance rides, social rides, ride in new places. Go to pony club, take him/her to different events. Let strangers handle your horse, take them to busy places, and away from them.
3. Work on control and TRUST. By trust I mean get the horse to trust that the rider does know what's best and will not steer you wrong, and get the rider to trust that the horse will listen, watch its own feet, and tell you when something is wrong. Do 'spooking' exercises, do group work, do alone work, get a good trainer you can relate to and work with your horse so that you know that when it comes to the day, he's not just fit, but will ride the ride you ask.
4. Build athletic and gymnastic ability as well as just stamina. Use the recovery macros-cycle mentioned earlier. Do long slow distances. Do some speed and heart rate training. Do lots of dressage style work, focusing on flexibility, strength. Do some jumping and in-hand work.
5. If possible, get a heart rate monitor for your horse so you actually know how hard he's working.
6. Always always always follow your cool down routine. Just starting the routine will teach the horse that the end is here and that he can rest and he'll be more likely to cool to requirements quickly. Practice this routine with your strapper.
7. Practice good equine management. Get the teeth done, worm, drench, and feed your horse appropriately. Get feet done regularly and make sure that you really trust your farrier, and that he understands the demands you are placing on your horse.
8. Separate your horse from a group, pull him up and make him do something different than his friends. Teach your horse that you are the herd, and he doesn't need the other horses. And, if you're lucky, you'll also teach him that he doesn't need to be first!
9. Practice riding in whatever you are going to be wearing out of the swim. Get it wet and ride in it. I got terrible saddle sores from my bike shorts under my pants. Wet rubber leg bands rubbing through onto the fender of the saddle made a BIG ouchie. I rode in my bike shorts in training, but not in them wet. What a difference!
10. Make sure your horse loads easily and that anyone can get him on a float. Practice loading with your strapper.

Bike:
I did alright in the bike, but there's heaps of room for improvement.

1. Get a decent bike with good gearing. I saw a few people doing this on mountain bikes, and they were working hard. Yes, they passed me, but that's not the point! :) Or is it? They had good gearing and knew their bikes. I also saw young Ryan on a very old bike that he wasn't very familiar with and didn't have good gearing and he struggled. He could have done the bike ride way faster if he had a better bike to practice on before the race.
2. Go to Bridgetown and ride those hills. Over and over again. In fact, ride it in reverse, too. I think it'd be even harder that way.
3. Use the recovery macro-cycle for training. Get some distance rides in, some hills, do some time trials, and a little weight training to develop leg strength.

So, now, in theory, you should be able to go out and do the Blackwood Marathon! Maybe see you there next year! :)

The Blackwood Marathon - Blow By Blow

PREPARATION

I was up early Saturday morning. Surprise surprise.  Got dressed, fed the horse, and double-checked all my gear.

 

Guess what I forgot?  My swim crop top! Yeah, I know! How stupid was that?! So I had to do everything in my regular sports bra top and running/cycling shirts. No biggie, but an annoyance, with so much planning in place, to forget the top I was meant to wear for the entire day.

 

I packed the food for myself and my strappers, double-checked all the boxes. Nothing else would be left behind!

 

So, by 7am-ish, we were pretty much organised, having discussed who was going to be where and when, reviewing road closures and everyone seemed on top of everything.

 

We loaded the horse, but he was not very cooperative. This is a frustration when we all have places to be!

 

T&E took the horse and float off to the yards to prep for vetting.

 

Mat drove me to the race start, and then had to leave to get to the kayak start to ensure we were set up there. I checked in and got my numbers marked on my arms and my bib (418), and sat with Steve and Jan leading up to the start. I also met Alison (402) and Ryan (405) who were also doing Iron Person for the first time ever too! So good to meet them and a few others. There is definitely some camradarie amongst the competitors. Everyone is there for their own race, but isn't against saying hi and offering a bit of support!

 

RUN

 

We started off and did the lap of the oval. It's quite a sight, 200 people taking off. Just to watch everyone running, stringing along, it's quite an experience.

 

Everyone was warning me about this first big hill. Really, it wasn't that bad. I mean it, it wasn't. It was long, but it wasn't horrible. As they say "all hills are flat" - it's not like we were climbing a mountain!  There was water at the top of the hill (and every 3km), and I slowed to a walk, had a good drink, and headed off again at each water station. In all, I would say there were only 5 decent up hills. But it was the downhills that you had to watch out for. The last two big downhill runs before the end were quick and that's something really worth practicing - running downhill on gravel and grass. Finding how fast you can go and how much you can trust your legs will help choose how to tackle the descents. I really opened up on the gravel, but slowed down on the grass a bit, the footing was more uneven as you run through the paddock towards the river. Off-road running should be added to the training schedule if doing this again.

 

I wish I had a camera with me, one that can also capture my amazement at the sight of all these people lined up along the finish of the run. There were cars and people and kayaks EVERYWHERE. It was wild and intimidating. There were kids shouting words of support to all us runners and giving high fives. It was great! It felt wonderful!

 

KAYAK

 

Mat saw me through the timing chute, got me to my kayak, and helped me get changed, watered, and sunscreened (I could feel my knees getting sunburnt!). Then the race crew helped me get down to the water. It was a long and treacherous climb down over tree branches and a steep drop into the water. And then I was off like the proverbial shot.

 

Okay, I wasn't that fast. I was weaving all over the place, and struggling quite a bit at first. Then I got going and did alright.

 

Some points of reference for the kayak, should you ever try to do this yourself:

1. Gear makes a huge difference. All the practice in the world will not make crap gear go fast, but great gear even without alot practice will get you a lot further. Get good gear. Then practice in it.
2. Double-check your gear. The paddle I was using started to FALL APART! It wobbled and lost rigidity. The shaft was fine, but the paddle itself started to crumble!
3. Practice getting in and out of your kayak quickly. Practice dragging your kayak for long distances over uneven terrain LOTS.
4. Accept assistance when it is offered! At the big portage across the weir the volunteers on the edge actually carried my kayak up the bank, thank goodness, and then shared the load across the road and down to the next bank. They also helped me out at the finish line and started to carry my kayak until Mat came and grabbed it.

 

I am actually surprised I did as well as I did. I was not last, and I gained a little on Matthew (414) who was also on a pleasure kayak and did the run in about the same time. But he was way faster into the water at the changeover, and he was really quick getting in and out at the portages. Suzie (417) had only three practice rides on her friend's surf ski and was challenged a bit at first, but quickly overtook me and did a great time! Trust me, it's all about the gear in this sport!

 

I was afraid that my paddle might fall completely apart during the course. I kept hitting the bottom, it was SO shallow in spots, and I could feel the paddle vibrating as I pulled it through the water. I wondered if I would be allowed to complete by dragging or swimming my kayak to the finish line if I ended up without a paddle!?Luckily, I made it to the end, and the paddle survived! But it's turned soft and flexible, with crumbling edges. Terrible!

 

I came out at the finish and I was bleeding. I had fallen in at the weir entry and sraped the begeebers out of my left shin. I asked for a bandaid and got the full-meal-deal from the St John Ambulance crew! I don't know if I'm going to get a bill, but they were really nice, even though we were in a bit of a rush to get to lunch. But we had to get the wound covered, the flies were terrible and trying to eat my leg alive! I got a temporary dressing to take off before the swim, and more gear to clean it and redress it after the swim. It wasn't a bad cut, but a good bruise and scrapes. I just wanted some of that spray bandaid stuff. But oh well!

 

LUNCH

 

Darin and Rob and the kids were at the lunch spot with the horse. As was Jan. It was so nice that they had found the time to come down and support me! Mat took the float away to the end location and I ate and visited very briefly. I was still abuzz with the excitement of completing the first two legs and not feeling like I was going to die. I was, in fact, feeling REALLY really GOOD! The morning actually seemed quite easy, all things considered!

 

SWIM

 

Jan walked down to the start of the swim. She took my glasses and shoes and got them back to the horse leg, so I wouldn't be blind on the horse. So glad Darin and Jan thought of these things, I hadn't thought of or planned for the glasses or shoes! A barefoot walk across the paddock would have hurt alot. And a swim with glasses, or a ride without would have sucked.

 

We had been told at the breifing at 8:30am by the head race marshall that all Iron People would move up in the swim order so we didn't fall too far behind in completing. Times are times, but finishing late because of the changeover times was just a bit unfair. So, we were to go down to the swim and were to be staggered between the regular team swimmers. Unfortunately, the swim marshall hadn't gotten the message and was holding all us 400s back! We were getting a bit antsy when Alison came though, got in the water and told the marshall in no uncertain terms that 402 is LEAVING on the swim and she needs to get the Iron People in the water. And then we were in! Go Alison!

 

The water was a shock when I hit it, and I really had a hard time talking myself into putting my head underwater at first. But as I got settled in, I got into the groove. The advantage of breast stroke is that you can see where you are going! I set straight line targets - through the closest bridge pillars, along the floats to the bank. No extra swing around. Lots of people were swinging wide, to try to catch some current, but there wasn't really any to speak of, so no point!

About half-way through (I guess) I had to pop by goggles off and swim head up, since I could NOT see! The water was clouding and filming over my goggles. YUCK!

 

At one point we hit the ground, the water was so shallow we RAN through the river for about 10 meters or more! It felt crazy to be running the swim course. Man the water was LOW!

 

I thought I was taking an age. I couldn't judge how far I had gone. I had no idea how much longer there was to go. And then the end was there and I was up the hill and Darin met me there and helped me get dressed for the horse leg. So good to have a helper, because I was struggling to think. The swim was tougher than I thought. No edge every 50 meters, no way to know how you're doing. So when he handed me a new shirt, and it was inside-out, I had no idea how to get it on. Funny how the brain works! hehe

 

HORSE

 

T&E and Darin and Rob had all helped with the horse. TK was dressed and ready to go, and cool as a cucumber. I adjusted the girth just to make sure that all was well, Darin gave me a leg up and we headed out. At first it was a slow trot as TK gathered up his surroundings, tried heading in the direction of the float and then...

 

... saw the horses running along the course...

 

... and we were GALLOPING again and out of control again, and I had no brakes. Our lessons were gone and he was an f'ing maniac! I had to call out to so many people "Runaway coming up, runaway coming hard" and he nearly crushed us with others through gates. I suppose I should count myself lucky that he is steerable while running like that, but what's not so good is that he is fitter and stronger now than ever, and it took 4km for him to slow down. Basically, he only slowed down AFTER he passed everyone he could see. I lost a stirrup in the process of all this, and was so embarassed and frustrated and just happy to still be sitting on him!! I was ready to quit, I was so upset, but then...

 

... we turned onto Lodge Road, and started this canter. And it was divine! It was in control. We trotted downhill, we cantered up, we made it look like I had a horse that listened. Until ...

 

... we once again turned down the track where a walk or trot is CRITICAL due to footing. Luckily Clare (rider for team 7) and her horse Thorny (whom I met at Manjimup) were with me and actually blocked TK from tearing off down this killer rolly rocky hill! We rode together for awhile, but when we went through the gates and got back into open paddock, and TK was off again. Where did he find the energy!? A second hard gallop. I actually managed to pull him up again just before we got through a gate. Once again, we nearly crushed a horse and rider through a gate, but we all managed to get through safely. Gotta tell you, it is SO embarassing to have a horse you can't manage!

 

We got into a decent canter again and I tried to get him to trot a bit, but he was so fired up! My lazy horse was no where to be found! Instead I had a Pony Express Horse! We had four km to go and we had had only three or four nice kilometers so far, and I decided I was going to push him up every hill, and once again remind him that I was the rider. So we were cantering up, and trotting downhill and I had my horse back finally, until ...

 

... we came around a bend and crest of the last hill, and he could see the floats, the bunting the finish line, and he was pulling on me again!!! It was a fight with every ounce of my being to keep him from galloping to the end. We cantered in, pulled up and Mat found us once more. MY HERO!

 

He handed me a card, a tail bib, told me where to go, where my bike was and took my horse away.

 

BIKE

 

And then Terry was there at the fence with my bike. He helped me change, right down to tying my right shoelace for me while I drank, and ate (since I couldn't do much of that on the ride! Not a stitch of food went down this gob! DYING!)

 

I decided to walk/jog up the first bit of gravel hill, Terry ran with me and helped push me off as I finally got my butt in the saddle and I was off on my last leg!!

 

It wasn't long before I was off my bike again and walking up the 'first big hill'. People cruised past and shouted words of encouragement and I was back on and cruising along, eating and drinking on the downhill, and then up the 'second big hill' where both Ryan (405) and I got off and walked. I was panting hard and wondering if I would be able to catch my breath on this ride. I wasn't even sure if I had caught my breath yet from moving from horse to bike.

But after that second big hill, I got on and stayed on, and even caught my breath! I was passed my many people. I thought I was getting passed by everyone, in fact, and my calves were cramping and my shoulders were aching and I was really struggling, but then I just decided to take it easy, to not fight the hills and just keep turning the legs over. And I felt better and just rode my own ride. I like that feeling, when I can slip into the "I'm doing this because I want to, because it's fun, because it feels good" mode. My run was like that and I was finding that place with my bike ride. I realised that at this point it didn't matter one stitch how fast I was. I was on the last leg and I was NOT dead.

People kept saying things like "it's all downhill after this" and they were all lying! But there were some GREAT downhills and I was flying down a couple and managed to stay on my bike for every other uphill I faced. So I guess that first 5km was, in fact, the worst of it.

 

At one point there was a sign that said "13km to go" and I called out to the marshall that I was SURE I had been riding for a lot longer than that already! But then I saw the junction sign for the main highway and I let out an almightly laughing/whooping sound. It was so primal that I don't think I could ever repeat that sound. That sign meant it was just 5km to go, and it was only undulating hills. I positiviely let rip when I saw this sign. Wind and hills be damned. I knew I had enough in the tank to do this last stretch with strength. I was renewed! I was screaming along in the 30s (still getting passed, but it was going fast for me) and then we turned into the final track.

 

They warn you about this track. It's gravel. You slow down and change gears. And then you get on it, and you freak out and slow down more and change gears again and just try to not get bucked off your bike! You come around the race track and cross the finish line and I swear, I was so RELIEVED. I climbed off the bike, handed in my bibs and then suddenly realised just how sore I was!

 

THE END

 

Once I stopped, I realised I needed to keep walking because my legs were threatening to stop working. Darin found me, took my bike from me, and I met up with T&E, Steve and Jan, Rob and the kids. It was so nice to see them all there!

 

And although I was really really stiff and sore... I was litteraly sore all over... I felt really great. It was 3:15 in the afternoon, I was at the finish line over an hour before I planned, and I had all these great people there with me! Every few minutes I could not resist the urge to throw both my arms up in the air as if I had only just crossed the finish line! I just kept thinking "I did it!"

 

THE AFTERMATH

 

After a bit of visiting and much eating (I have never enjoyed an apple more than that afternoon) we headed back to Steve & Jan's to see how Mat fared with TK at the vet check and loading him on the float. TK was home and looked well, but we found out the bad news: TK had vetted out.

 

When it was time to come to the check, there were lots of horses in the lineup ahead and behind TK. He was calm until he got into the chase, and where, with four horses lined abreast, he snapped back into racehorse mode, looking for the start of the race. He refused to stand still for Mat and the vet and the vet called/guessed his heart rate at 80. No frickin' way. Even though he came in hot and even if he wasn't to requirement, he would have only been at 60. But the vet saw an agitated, high headed horse that came in quick. He didn't see the sleepy-eyed mellow cooled-down horse that was led into the vetting arena.

 

So, due to the vet out, our run was declared "Unplaced". All that work and no ranking. But that doesn't undo all the work!

 

I am an IRON WOMAN!

 

How cool is that!?

 

And I've inspired Darin to do the Iron Man next year! Woo hoo!

 

We have lots of work to do with TK, and I am going to focus on him and I think on running over the summer. I have many war wounds to show off. And I have lots more to say and do. There are photos on the way, and they will need to be posted. I have some scrapbooking to do (I scrapbook all my competitions). Recovery has been an interesting journey... but I think I shall share all of that other stuff in another post. It's nearly 9:30pm on Sunday, and I'm ready for a shower and a sleep in my own perfect bed!

Thanks for listening, supporting, and getting me to the Blackwood! 

The Results - In Short

I did it!! I completed the Blackwood Marathon Relay!

I AM AN IRON WOMAN!!

Here is how I did, in brief (don't know how this will come through formatting-wise):
Leg               Planned     Actual       Difference
Run              01:20:00    01:05:44   00:14:16
Changeover  00:10:00
Kayak          01:30:00    01:48:14   -00:08:14
Swim            00:20:00   00:18:20    00:01:40
Changeover  00:10:00
Horse           01:30:00   00:49:14    00:50:46
Changeover  00:10:00
Bike             01:30:00   00:58:01    00:41:59
Total            06:40:00   04:59:33    01:40:27

The changeover is included in the following leg time, so I have calculated it into the difference.

- It was one of my best runs ever! Loved it!
- I was much slower on the kayak than I planned, but still made it to lunch by 12.
- Swim was hard but quick.
- Horse ride was hell! TK was insane! But he was fast and he finished strong. We did vet out, but we was down to requirements prior to going into the vet checkpoint. But with the chute squeezing him in with a bunch of other horses, and lining up with vets four abreast, he just though there was another race about to start and got fired up again.
- Bike leg was tough, I had to get off and walk first two hills, but I did way better than I anticipated I could ever do!

See Iron Woman results here, and overall results here.

Full story to come!

Wednesday - 13th October - 17 days to go

Nothing much to report. Went for bike ride with Helen, Carl and Graeme this morning at 6. Just a quick zip down Police Pools and I was really pleased with the ride. I was working at about 27kph. Now, there aren't any hills and there wasn't any wind so the conditions probably couldn't have been any better, but it was still a great ride! Fastest for the year!

Bought a few things. A visor to keep the sun out of my eyes, gloves to paddle in, and they will be great for cycling, too. I also ordered a bike box, for some food on the last leg of the journey and a water bottle holder to wear when I run and ride.

Taught Balance tonight. It was nice.

Have been on the Endurance Riding Forum to ask some advice about TK and getting him in tip top shape. Got some great advice! If you're interested in the discussion, click here! Looks like I have a lot more work to do! Will reply tomorrow. It's 9:30pm and it's time for bed.

Tuesday - 12th October - 18 days to go

Not done the day yet, but probably not doing a whole lot more with my day.

I was meant to bike ride after work today, but will go with Helen at 6am tomorrow instead. I am tired and I am tapering, afterall. I need to focus on feeling 'fresh' for these next two weeks.

I look at that 13km run on Monday as my last big run. Yes, I do have a 10km run coming up, but will be sticking to 5s and 7s for maintenance over the next two weeks. I know I have the run in me, and have been thinking of training for a half-marathon! So there I go, looking out for a new big crazy goal again! But I am enjoying running so much. I think because I had to work so much harder at this than anything else. I fought with my body, coaxed it, and eventually we came to this agreement. And I feel so very proud that I can run now! It has taken so long. Mostly I am proud that I stuck it out and I got here! Wow!

I am also feeling really confident with my swimming, considering that I wasn't even sure I was going to be able to do it at all a few weeks ago. As I suspected when working out my plan, I felt that I would be fit enough to handle the swim, and would just need to do a few sessions to ensure I had the breathing right. Freestyle would have been far more challenging, and I probably wouldn't have knocked off 1200m in my second swim, but freestyle's never been my forte anyway! :) At any rate, I am glad I was able to predict and interpret my body's reaction to the work! YAY!

Will try to keep TK intersted and happy going out these next few weeks, but as with me, all we can hope for now is maintenance, there really isn't any room for improvement left. Hopefully I can squeeze in a few more social rides with people from town to keep TK more enthused about riding out. He was so happy to see another horse when we finally met up with Mel on Chloe. We went from a snails pace to a big trot, with his expression saying "Oh thank goodness I'm not alone out here!!" Both horses were stoked to have another horse out there, though interestingly enough, neither seems to have any affinity for the other. TK can easily walk away from Chloe, but is much harder to separate from Sparky or Dee, for example. I also find he doesn't feed off her energy levels. Dee was calm and relaxed and that translated to a calm TK, but Chloe was virtually asleep on our ride, and TK was silly half the way. Interesting, eh?

One thing I do want to work on with TK in the long term is balancing his training output with his event output. And the other thing I want to work on is my confidence in my ability to ride him when his energy is high. I want him to go faster, but for us both to feel relaxed and in control. Most often when he's finally going at a speed that is where I want him to be, he feels frantic or overexcited, and he's working his mouth and neck in that weird racehorse way. He's still in my control, but he's just hovering there at the very edge of it, and it's an uneasy place for me. I either have to grasp that feeling with both hands and just go with it, or I am going to have to figure out how to keep him further from the edge.

I am steeling myself for the fact that we are probably going to have a hell of a start at Blackwood, but know that he'll run it out, calm down and we'll finish fine. The hill's'll knock some sense into him anyway! He was sure feeling them after the Manji ride, but handled them alright.

Bad news, though. Strapper number two is also unavaialable for the Blackwood weekend. And in fact, it's looking very much like Mat and I and T&E are going to be the main attendees. I hate to put any pressure on T&E, especially with T's back so crook, but they want to help, so I am going to accept it! I am just hoping to have a strapper that is a bit (dare I say it?) younger. T&E are in their 70s, and though they can accomplish some amazing things, I would hate to be the person that had a crazy horse wrench an arm or a heavy saddle do a back.

I hope to get out and paddle on Saturday afternoon. I work Saturday morning till 1, and I have my pool lifeguard requalification all day Sunday. The following weekend is the show and the fun run. Then the Blackwood. If I can't go tomorrow morning (and I haven't got a kayak yet, though I have been told to just call to say when I am coming to pick it up) then Saturday afternoon will be my last opportunity.

And then there is the cycle. Why couldn't the horse ride have been last? Seriously! Anyway, I will just keep going, just keep spinning (like Dory from Finding Nemo) and I will make it in the end.

Check out my last two posts which are links to the Map My Run maps for the courses. The distances aren't a perfect match, but the 'Climbs' speaks volumes. Time to move to somewhere with HILLS, TREES, and WATER!

Kackin' My Dacks

The cycle is a killer. Like a big scary death killer.  It's over two-thirds climb!

But don't take my word for it, check out this map!

http://www.mapmyrun.com/routes/detail/24192810/

There is a 4km long category 5 climb. I have my work cut out for me, to say the very least. And I think it's going to be even harder than I imagined, and trust me, I had no illusions about this event to start with!

If I complete this Marathon, I will really have accomplished something spectacular!

Monday - 11th October - 19 days to go

Oh geez, I'm in the teens!

But I had a good Monday. Monday's are usually a good workout day. It's the start of my week and I approach it with much vigour. Today was no exception.

I started with a 13km run, which I did I a good time. My fastest outdoor run of that distance so far, especially if I were to knock of the four minutes of farting around I did in the middle of the run.

It was a two loop trek of just over 6.5k, and so when I came in to the start/finish the first time at 39 minutes, I decided to give myself a full minute to rehydrate, and restart my run at 40 minutes, since that was my target time. And then I thought I better text G and tell him that I am going to be a little later to the pool, since I started my run a bit later than expected. Then I took off, and he replied, so I checked that, and then I saw my horses both laying down having a little nap, and they were SO CUTE I simply had to stop and take a photo. Of course, it's a new phone, and I was having a little trouble with it all... so at 43 minutes I actually started to run again!

80 minutes was my total target time for the 13km run, and I checked my watch at one point in the second lap and thought that from that point in the first lap I took 15 minutes to get to the start/stop point, so I better hurry, because I've only got 12 minutes!!  And so I started to push it! And push it hard! I was cruising! I betcha I was actually doing the otherwise unachievable 12km/hr at that point. And I ran like that for 9 minutes (!!) before I had to slow up a bit, but by that time, I was really on the home stretch and I came in in 78 minutes! Yes, that's right, you heard me correctly! I kicked ASS!  Now, granted, a 4 minute rest certainly helped, but maybe I should take a little lesson from that:

rests and breaks are your friend!

Then I zipped down to the pool on my bike and had a great little swim. The water was a balmy 22 degrees, just right for laps and I was doing 100 metres in about 2.5minutes pretty consistently. I did 1200m in about 30 minutes and was pretty pleased with that! The only complaint I really had was that my calves cramped up in the last few hundred metres. Ouchies!

I rode my bike to the pool and had intended to do PP Road and head home, but guess what!? I forgot to put on my helmet! Are you serious? How stupid is that?! So I rode home to get my helmet and then kinda just stayed there and had a REALLY long hot shower. I was SO cold! The wind was nasty once again. Will have to consider how to get and keep warm if it's a cool day on the BIG DAY!

On the gear front I have had a success!! I found an old K-Mart/Wal-Mart special in a bag that I probably have never worn before. You can tell it's cheap because there's a label inside with bright red writing:

DO NOT WEAR NEAR FIRE

Wow, no marshmallow roasts for me!

But on the up-side, it doesn't chafe! It's not the most supportive little thing in the world, but luckily (I guess) I wasn't built with much bounce, if you know what I mean, so I was still comfortable on the run, and it was fine in the swim. I also ran and swam in my bike shorts, and although there's nothing attractive about wearing a full chamois bottom pair of shorts, I was comfortable enough.

So, still a few things to get taken care of, a few purchases to make, but getting there!

Balance was a welcome treat. I really needed Balance. The stretching and relaxation were just what my body needed.

Also, booked my recovery massage for the Monday following the Blackwood. That'll be nice! Something great to look forward to! :)

Monday - October 4th - 26 days to go

Got up at 6am for a bike ride, but decided to wait an hour - the highway was really busy with the early shift zooming up to Wammco, and it was really cool out - only 8 degrees. Cleaned up after last night's dinner and headed out at 7am.

Did the Trimmer hills, and thought I was way faster than usual, but only had an average of 21.7 overall, so was a little disappointed. However, part of that might be blamed upon the fact that I found myself drifting off with the fairies on two occasions, waking up thinking, "What gear am I in!? Oh geez, no wonder I'm not getting anywhere!" I just completely went off into la-la land and forgot what I was doing and where I was! However, I did a few uphills with more strength and speed than I usually can muster, but still haven't managed to beat my all-time speed record of 50.2kph down the big hill. Got to 49 today though!

When I got home I was SOOOOOOO sore! My butt was on FIRE, I couldn't bend my knees! My calves were tight! I did work very hard, and I suppose Sunday's run contributed, but I could barely sit! I was really working hard and sitting well back on my bike. Probably my best overall riding position of recent rides, actually. So, though not as fast as I would have enjoyed, I do have many positives to take from this ride.

I also got into the pool today! Didn't do much for long. It was COLD! OMG! Took me ages just to get wet to the shoulders and then ages again to submerge my head but I have learned that:

• I can do breast stroke. I can feel the shoulder complain, but it's not twinging, just probably more of an unworked muscle than anything. I think as long as I approach the swim with some patience, this will actually won't be too bad at all! (Phiew! Sigh of relief!)
• I cannot in any way shape or form do freestyle (front crawl) with my left arm in proper technique! One stroke made me yelp! It was not good. I can, however, do doggy paddle the left arm and freestyle the right, and that's the best I've got.
• I can do side stroke laying on my right side, definitely not on my left.
• I can do a wide variety of back strokes with sculling arms, and can even get the left arm almost in line with the shoulder for a big sweeping action, but is most comfortable just sculling at the hips.
• I did not even attempt back stroke. Just seemed pointless.

Only in the water for 15 minutes maybe, back and forth a few times in the learn to swim pool a dozen or so times just playing with the strokes and seeing how it all felt.

Once I got used to the water temp and started to enjoy it, I remembered how much I love the water! I have motivational posters on the wall in the lounge and my swimming one says

Swimming is Freedom!

And it really does feel like that when things are going well! No wonder dolphins play so much! :)

Well, it's lunchtime and time to get to work today. Body Balance tonight to stretch out my very sore legs! Breathe another sigh of relief!

Ride Stretch Ride Run Climb

I must learn to write catchier titles...

Feeling rather chatty today, so this is long and rambling. Sorry! :)

Anyway, just because I'm tried and worried doesn't mean I've stopped working out. The intensity has gone back down, but I'll build it back up as I start to feel better.

Monday was the Body Balance launch, full version of release 50, and this has taken much of my attention over the last few days. This release, though, has been surprisingly easy to learn, and really is put together well. I am quite enjoying it!

Kirsty was on stage with me for the launch, thank goodness, because I had no idea about hips, twists and forward folds. Really need to work hard on getting those ones nailed ... and I only have Wednesday morning left to fit in the training. Actually, hips and twists won't be too hard, but forward folds does something funky to my hips and I must be doing something wrong, because Balance has never hurt before! Ouch! So that one is proving to be more of a challenge.

We had 10 beautiful and brilliant people to the Balance class, and it was a riot! We had so much fun, and really taught a great class! And I got nearly three workouts in, because I practised Monday morning, then Monday afternoon with Kirsty and then we did the class that evening. Awesome day!

I do like co-teaching, it's fun to bounce of people and get the class involved, and to have someone showing the extra options when you really want the back row to see it and see it and DO IT! I do worry about some of my back row people who try too hard to work the high options. I also have those in class who will mimic me so precisely that hand signals get mirrored back to me, so you can imagine that when I change between a high and low option, so do they. So what option should they really be working at?! Anyway, I digress...

I also rode my horse Monday morning. It was a short, slow, quiet walk. Just a reminder to him that sometimes when we go out, we're not in a rush. We took almost an hour to do about 3 or 4 kilometres. It was nice. The weather was great, it's so spring now! Loving the change!

Just a little thing I was noticing about TK: he's like one of those kids that always has a bandaid on something. He constantly has nicks, cuts, scrapes, bruises... he's currently got a grass seed or splinter in his lip and ratty looking hooves, a good chunk of skin missing from a hip (courtesy of his mate Nero) and a new cut on his coronary band (that's where the hair of the leg meets the top of the hoof). None of these things are serious at this point, but I just had to shake my head at him today thinking "You are going to be a very high maintenance animal, aren't you?" I'll need to wrap him in cotton wool to protect him from himself! :)

Only had two people to gym circuit this Tuesday morning, so didn't get any workout in there. Did some more office type stuff instead.

After work today I went for a bike ride. I did my standard hills, 22ish kilometres, and was curious about my average out and back. So on the way out I did the distance in 31:30 and an average of 22.6, and then came back in 30:29 with the same average! Very interesting, because there is significantly more uphill climb on the way back. In those 7km before the highway, I have only three short downhills, and was working at a low average... around 16-18 with the many long slow climbs. But then the last few k's down the highway are ripper. It's mainly downhill back into town and I was working at about 30+ so was able to make it up. On the way out, I am running a more consistent 20ish speed, and never max'd out over 38, but was able to get up to 50 on the way back. I guess this proves that it all comes out in the wash: that's just how fast I am!

So, I have been browsing a few sites and came across a few interesting posts. This one from ACE Fitness looks like so much fun and I'm trying to figure out if there are any buildings in Katanning with stairs I could run. Most buildings are single storey, and if they have stairs, it's just a few up to the front door. I think the Town Hall is the only building I can think of that has a full second storey that I might be able to get access to, but it's only open for special events, so I don't know if they'd be too pleased with me wanting to go in a do a stair run. But if you have stairs, check out this awesome workout!

When did I become a person who would think that stair running is fun? :) hahaha

Well, I'll head off and make a little egg noodle and beef mix up something or other with the leftovers in my fridge for dinner.

Hope you've had a great start to your week!

Self-Doubt or Realistic Appraisal?

So, the last few days I've been really struggling with how well I am actually going to be able to do the Blackwood.

If you've been following me for any amount of time, you know that every few weeks or so I have a mini-meltdown, worry about being able to do it all, and then get back up and go out and train some more.

This doesn't feel the same. I feel genuinely concerned about my ability to complete the training and finish the whole Blackwood this year.

Several weeks ago I established that I was less than halfway there with more than half the disciplines. See my post here. Now let's re-evaluate. I have two concerns: preparedness and fatigue.

Discipline Preparedness:

1. Run 12km - yes I can do this, and should be able to maintain/improve the distance and time over the next few weeks. Confidence 100%
2. Paddle 8.5km - I don't know, I still haven't done this on water! Confidence: 50% (I can probably make it, it'll probably just hurt like hell! Or I might get wet!) 
3. Swim 1km - I still haven't had a swim since March! I know that was sort of part of the plan, but it's a bit nerve racking, and it's based on best-case-scenario: that they will open the pool early this year, and there is absolutely no guarantee of that. Confidence: 25% (I don't' think a 1km swim is very realistic with no training)
4. Horse 16km - I am sure we can make the distance. What I am not confident about is my ability to ride a potential lunatic horse. Confidence: 75% (just a bit of fear taking the top off this one)
5. Bike 20km - yes I can do this. It will be hard, I will be slow, but I can do it. I will probably not be satisfied with it, but am sure I can complete it. Confidence: 90% (It's going to be so tough, I am just not sure if I'll still be pedalling across the finish line!)

So I am better than half way there with more than half the disciplines. Though the water ones are a real problem in this bald prairie with no water to speak of.

If I were able to remove my competitive nature and say I am going to take as much time as I need to complete each leg, then, yes, I will be able to complete the full Blackwood Marathon. But I am so not a person who will just go and dotter along for the day. I want to know that I've done everything to my absolute best, which is why the confidence is low, even on items I know I can complete.

Fatigue and Tapering:

Then there is the fact that there are only 40 days to go! Just over a month, and I will need to start tapering soon.

The problem I am facing here (and this is where this lack of confidence is really coming from) is that my body is demanding in no uncertain terms that it wants to taper NOW! I am tired all the time and sleeping like I haven't slept in years! I don't know if this has anything to do with the medical problems my doctor and I are investigating - but my doctor says that my gal bladder shouldn't be affecting my energy levels, just my digestive issues, and these seem to be resolving themselves right now...

So maybe the fatigue is just that I have tried to do too much, that I have actually reached my genetic ceiling? I actually doubt that. I think I have more in the tank, I just don't know how to get it out!

This being tired makes me feel like I might destroy myself on the Blackwood; that I won't be able to continue training in these last weeks prior to the race, and therefore not be able to complete on the day.

My basic logic has been to listen to my body - sleep when I need to, eat when I'm hungry, and train only as much as absolutely necessary to maintain my levels. However, often I have been doing less than necessary, eating more than I need and sleeping ... well that just seems like something I could do all day and all night!

What are your thoughts? Is this just another case of self-doubt winning over reason? Any suggestions for improving my energy, and still training hard while trying to allow sufficient recovery? How do I squeeze more out of my tank?

Really looking forward to your input! :)

Squeezing it all In

Wednesday was a pretty good day. I didn't do a lot of big distances or anything, but I still managed to ride my horse, ride my bike, paddle and do Body Odyssey! The only bad thing: I didn't get a nap squeezed in like I had hoped!

I called Helen and asked if she wanted to do a quick Police Pools ride with me in the morning, but she was already doing the Carmetticup Loop, which I am in no shape to do, especially not at her speeds, but I could meet her and Nic on Trimmer Road as they finish up. Even though they already had 45km behind them, much of it into the wind, they were still faster than me! So even though I did alright, and comparatively I did quite well compared to my solo runs, it was still frustrating to feel so very slow!

I fear that's my biggest failing with cycling. Frustration! As much as I might improve, I am always finding myself frustrated with my inability to get past certain things. I can't seem to get my cadence up, I can't get up those hills as well, I can't bring my overall average up to where I wish it were. Of course, the only way to actually accomplish that would be to ride more, but I don't because I seem to experience frustration in greater abundance than success, which isn't very motivating! :)

Anyway, prior to that I did a short bareback session with TK working on our brakes. I did much better with Chris helping to keep me doing it right, but it was good to get on him and have just a short play. If nothing else, that contact helps reinforce the bond between horse and rider and by being a short session, neither of us got frustrated. We practiced, we finished, everyone went home happy. It wasn't perfect, but it was progress.

I also paddled for the few minutes I had between the horse ride and bike ride. Glad I did it, I could really feel the muscles reminding me that I haven't used them in awhile and they needed the training. Hope to get on the water this Sunday. We'll see if things go a bit better than last weekend!

And then finally, at 6:00pm, Kirsty, Amanda and I taught Body Odyssey as our new release launch format! Oh my goodness it was SO MUCH FUN! We did 4 Body Pump tracks, 5 Body Attack tracks, and 4 Body Balance tracks, with a cooldown & stretch. We had 23 people in class, we had Lorna Jane clothing for sale down the back, and it looked like a party! It was so exciting! Since nothing can be perfect, I started the Ab track with the Hips music! hahaha OOPS!

All-in-all, it was a busy and productive day! I was really happy with the training I squeezed in, particularly with the other commitments I had during the day.

I went home and was in bed by 9:30!

Today was less interesting. Just work and Attack today. We were busy at work, lots of meetings, setting up, tearing down, changing over. And we had an afternoon tea. This means my Seniors Gym class has snacks after class. Snacks, when produced by marvellous cooks with decades of experience means I eat way more than I need to. Body Attack burns off about 400 calories in the hour. I would need to do about five classes to burn off what I ate today! Oh heavens! Shall we call it carbo-loading to justify? :) hehe

Mini-Marathon

I can't believe it's taken me so long to get to this point! But I did it, I organised and completed a mini-marathon!

I set up my gear so that I could have TK ready to go and hop from rower to horse. Here's how my place looked:

Rowing machine and horse gear near back door

My "kayak" in the lounge room

Bike, helmet, shoes, fluro safety vest at back door.

I went for my run, 5km loop in 29:56. Nothing interesting to report.

The transition from run to kayak wasn't all that impressive. Drink, stretch hamstrings, take off shoes, sit down and start paddling. However, it did still take almost 1.5 minutes. I have decided that I definitely want to take my running shoes off and go into something like a water shoe. Something I can move my toes in.

I paddled for 30:15 and found three things:

1) I wanted a towel to wipe my hands. The wet sweaty palms from running made getting a good grip on the paddle difficult and I kept wiping on my already moist clothing. Hand towel added to gear list!

2) My calves got really tight and flexing my toes helped make this more bearable, thus the desire to have shoes on that will allow me to move my feet

3) My right forearm got quite sore a few times, so not sure if I need to do more strengthening here or if technique is the problem.

Next step for this discipline: actually doing it on water!!

It took me 18 minutes to do the next change over. I was feeling quite good so only ate half a light museli bar, saving the other half for before the bike ride. I also washed my hands and I think this will make me feel more comfortable if I can do this on the day of the race. My hands really felt gross. I drank quite a bit of water, put on my bike shorts, caught and dressed the horse. 

My view from the rowing machine.

I could watch TK quite well from this spot, and I could see that being saddled and locked in the round yard started out fine for him, but his tension level built up as the minutes ticked over.

I rowed for my swim. I went 1km in 14 minutes on the dot, and then zipped out to do my ride on TK. 

This transition is quite challenging. My heart rate was racing, I was wobbly all over. I had a drink and tried to settle, but I was really coming at this with a lot of energy. I put on my pants and boots, and dashed out to put the reins on TKs bridle and tighten the girth one more notch. 

TK knew something was up. He was harder to get to stand to mount, and he went out in a very vigorous trot. He had a lot of energy and had a lot of fight for me today! We cantered and several times he gave me every indication that he was not going to stop, and I felt that if I had pulled on him we would have been positively flying. Transitions down from canter to trot took ages and they weren't pretty. But I remained calm, didn't pull (mostly) and worked on soft pulsing and even alternating see-sawing actions with lots of calm  "...aand woaah..."   statements. I gave him HUGE rubs when he'd come back to the trot or walk eventually. 

About halfway round the big outside track I decided that canter to trot transitions were not progressing well, and we would be galloping, and I was aware that I hadn't established the brakes in TK well enough to feel confident with bringing him back down to a canter or trot out of a gallop. I needed to take a step back, so worked just trot to walk transitions. This went a lot better, but transitions were still slow slow slow. I need to really work on dropping into my seat and stop riding when I am asking for a stop. I so frequently ask for a stop by rising out of the saddle and pushing me weight into my heels. This is the opposite of what I should be doing, as rising out of the saddle is a jockeys way of saying "time to go!" We rode for only 20 minutes, with one stop to re-tighten the girth, and we still came back VERY sweaty!

Hey, where's my rub down?

Honestly, TK stared blankly after me when I pulled the saddle off and let him go, and dragged all that gear back into the house. When I came back out with the bike he was still looking at me. But then headed off to scratch and roll.

In total, I spent 30 minutes with the horse, 20 of them riding.

The transition between horse and bike wasn't bad, fairly brief, but didn't get a time on it, approximately 2 minutes. Pull off boots, pants, change helmets, put on shoes and vest. Note to self: helmet should go on last, because you might have to pull something on over your head at a race.

Hopped on the bike and starting heading up the highway. Originally, I had thought 15 minutes out and 15 minutes back, but the head wind was quite strong and I wasn't making great progress on the hills, so I decided to try for 20 out and 10 back. I did alright, though did find a few of the new hills particularly challenging (I normally turn onto Trimmer, but just kept going down the highway today). I slowed to as little as 12kph, and managed to work up just over 30kph on one of the downhills. 20 minutes out I turned around ... and it was right at the bottom of a hill, so I had to climb back up from a dead stop. I didn't make it back in in only 10 minutes, it took me 16, but I did managed to get up to 48kph up on my big ring and screaming down one of the hills towards town. The tail wind certainly helped, but really, the main difference between out and back was mental! This will be an important thing for me to work on - the mental part of the ride! Although it was indeed physically challenging - I was labouring and breathing hard and my legs were really working hard - I think that because I believed it was going to be a difficult ride, it turned itself into a very difficult ride.

My bike ride was a total of 13.87km, 36:27 minutes, 22.7 ave.

Things to note for the bike:

1) I will need another water bottle holder

2) I also need a better water bottle! (Or two) The only one I have left is a flip top, and hard to manage one handed, on a bike, with the flip top lid blocking a portion of my vision while riding. VERY BAD! Where the heck are all my simple squirt top water bottles? You get enough free ones... where did they all go!?

Things weren't pretty after this mini-marathon. My house was quite littered with gear.

And then there was me! It's funny, I don't feel any fitter!

A shower and a meal afterwards made all the difference! I feel pretty good.

The most sore thing on me: my neck, upper back and shoulders! Until my shoulder heals I can't do a lot of moves that would be strengthening for my upper body. No pushups, lat raises, rear delt raises, etc. So I am going to have to come up with a few other upper body and shoulder strengthening exercises to help build resilience in these muscles, because they are really uncomfortable right now!

Anyway, in total I did this mini event in 2 hours 41 minutes and change.

It was challenging but doable. 

Next steps:

• I will focus on doing a few full-length block sections: 12km run and 1.5 hour paddle. Ride TK followed by hill ride.
• I will also organise to get out on the water and paddle this weekend!
• I would like to call Chris and talk to her about some suggestions for improving our 'stop' command.
• I should call Steve & Jan and speak to them about using their place as a launching pad for the day of the race.
• And I want to find out of Lauren will strap for me on the day of the race.
• I will work on upper body strengthening exercises, and think I should consider doing squats and lunges to build muscle strength for the bike ride.
• Oh, and it's already time again for the farrier to come out and make the boys feet look pretty! They are growing really fast now, I guess the feed is too good!

Time for a nanna nap, and if I'm feeling up to it, I'll learn the new Balance warm up before heading to work.

Have a great day!

My Big Plan

So, this morning I am going to try to do all 5 legs in sequence.

The basic plan is to do approx 30 minutes of each leg, with a short break, about 15-30 minutes, between the paddle and the swim.

Here's the basic plan:
- Run 5km loop
- Paddle in my lounge room for 30 minutes
- break 15-30 minutes to eat and drink a little, and change into bike shorts, saddle TK??
- Row on rowing machine to represent the swim *
- Put on track pants and riding boots for transition
- Ride TK around the track a few times, try to get a canter (or even a gallop??) out of him to get the heart rate up
- Strip off track pants and boots, put on running shoes
- Hop on bike and ride up highway 15 minutes and then back

* considerations:
Technically speaking, I should row and then hop directly onto a saddled horse and take off. Problem being that I am not entirely comfortable with the idea of saddling and bridling my horse and then coming inside to row, leaving him unattended for 15-30 minutes. Although he will most likely be perfectly fine, I'd hate for that to NOT be true.

Option: drag the rower out to the back door and watch him as I row.... that could work.

Also, I'll be hopping off him, stripping him down and not doing a proper cool-down with him, as I really want to see how this transition between horse and bike feels. TK will be fine without the proper cool-down, but it would be much better if I had a helper.

I better go set everything up. This will take a little bit of organising!

Let you know how it goes!

Balancing my Sunday

It seemed like it was going to be a lazy Sunday. I was tired and wanted to rest, but had a lot of work to do at home, and plenty I wanted to do fitness-wise. In the end, I could have done a lot more, but I think I achieved a nice balance of work and play and rest. I slept in until the part of me that was jittery and felt it needed to accomplish something before the day was completely wasted won out and I ended up doing heaps of stuff.

My Sunday consisted of:

• mowing the lawns
• going for two bike rides
• sweeping and vacuuming
• doing 5 loads of laundry
• baking 3 loaves of bread
• buying plastic crate boxes 
• sorting temporary fencing gear into one box
• sorting TKs vetting gear into the other box
• and lots of general sitting about, chilling out, visiting

Not too bad as I was taking it easy really. Nothing was too pressured, I just did what I wanted, when I wanted to.

The bike rides were challenging. The wind was strong. When I rode out to Woody I had a head/head-cross the whole way. The good news there is that I had a tail wind home, so though tired, I still kept a good average and worked at over 22kph, even with the hills for the whole ride.

The second ride was nice, a social ride, that was actually at a social pace! We had a tail wind out, so the ride in was a big challenge. I drafted in a nice pocket behind the three guys and did alright, but did drop off near the end. However, I still stayed over 22 for an average. My average used to be 20, so I am on the improve! And that's on already tired legs INTO the wind on the way back.

I am always torn between the desire to have a social ride and enjoy that time with friends, and my concern for holding them up. I am the weakest link in our little cycling group. I mean, they train 60km a day, I do that in a week if I'm having a good week, so I mean, it makes sense that I'm not as effective on the bike as they are. But I do okay, and I am getting stronger. 

It's funny too, I am feeling a little frustrated with myself these days because I know I've got the distance in me, I just don't have the speed to go with it. I find that is true of all my disciplines right now.  But I'm working on it!

After my adventures on TK on Saturday I found my neck, shoulders (traps mainly) and upper back really tight (from trying to pull him up) and my lower back was stiff for awhile when I got up, obviously from harder riding than I'm used to. I'm still wearing the shoulder tightness today. A little deep heat rub helped quite a bit, but I have been a bit worried about paddling. Perhaps I should just have a go - it might work out the kinks!

I also have another new plan: I am going to do a mini-blackwood each week to practice my transitions from one discipline to the next. You will be hearing all about these efforts soon!

Have a marvellous week!

Massive Monday

I had the day off work on Monday because I worked Saturday and Sunday, so I took the time to make up for a few missed workouts.

I went for a ride on TK and it was PAINFULLY slow! Oh my goodness! We went somewhere new! The shock of it all nearly did his little walnut brain in!

We went out at a walk and a trot (thank goodness I'm carrying a crop now!) along the railway line for over 30 minutes, until I could stand it no longer!  We turned around and walked home. Of course, pointed in the direction of home, he was Mister Speedy Gonzales, and we got back, at a walk only, in less time than it took to get out there.

His hesitation at going somewhere new was a bit of a surprise. I can ride him out alone with no problems, but have been riding similar trails each time - we have a nice 7km loop we do regularly - and he goes along very well.  We've also ridden unknown trails with a friend, and had no problems. Even if he wasn't familiar with the other horse, he was happy to have a buddy and carry along at a nice pace.

So, I didn't realise he would be so silly out in a new place alone. He might not be a very good endurance horse after all!

But presumably if we trek down the same road each time he'll get comfortable with it and we'll be able to pick up the pace and increase the distance. That particular bit of track is a pretty nice 20 km with a few wet spots, but not too bad overall.

After I got him home and undressed, I headed to the shops and bought a few things, including a thermometer. Poor TK. To be vetted through an endurance ride, he needs to have his vitals taken. That's pulse and temperature. Wait, POOR ME!! I have to teach him to accept a rectal thermometer!

Anywho! That afternoon I went for a bike ride with Helen and Nic down Police Pools. I am still a lot slower than them, even with my tuned up bike, but I was doing much better than usual. My average was 24.7km/hr and this includes the warm up 3 km that I do at maybe 18km.

When I got home, I paddled for 45 minutes. I am really glad I am doing this practice. As ridiculous as paddling the air in the lounge room might seem, it is developing my arm and shoulder strength. Without this bit of a base of strength, I'd never have a chance of making it through the race. Paddling for that long is tough!

I was going to do a run and then go to Balance, but then thought that I should help Amanda with the stereo settings before Pump (the stereo is often out of whack after events), and I might as well stay for Pump and then do Balance. As it turns out Pump was a bit of a bad idea. I really made my shoulder ache, and it's been pretty good and getting stronger. I avoided the exercises that I knew would hurt, but was really surprised when my arm started to ache when I was holding my bar on my back for squats. Really unfortunate about the shoulder, because it was otherwise such a fun and challenging workout!!

My legs were still shaking in Balance after the killer lunge track! It's the first time in a long time that I've sweated through the whole class!

I crashed and burned that night, and did not get up in enough time to run before work on Tuesday. I could barely open my eyes!

Note to self: five hours of exercise, even with breaks in between, is still a LOT of exercise!

So today, Tuesday, I've done an hour of spinning, but that's it.

Tomorrow, back on track with a horse ride and a run - aiming for 10km.

So, it would seem that this week I am not quite doing as much "everything" as last week, but I haven't gotten too far behind at all, and am still feeling really great! I was tired early in the day on Tuesday, but perked up, and ended strong.

I was afraid of over-training, but right now I seem to be 100% on top of things! Woohoo!

Oh, hey, if you've never cooked with fennel, do try braised fennel. I made some the other day and what a yummy simple light dish. Delicious! It's essentially diced fennel bulb and a small amount of the fronds, onion, garlic, rosemary and chopped tomatoes. Heat it all up till the fennel is soft and then dress up the fennel sauce anyway you like, such as baked with breadcrumb and parmesan cheese topping. Lovely!

Hope to post an update tomorrow after my ride and run!

Last Three Days of Workouts

So, I started a new workout schedule that has horse riding as my number one priority.

Monday morning I got up and rode TK. We did our lessons for about 45 minutes, and then went out for just a walk for another 45 minutes. It was so great to just do that first thing. If I had farted about and then did a run or a bike ride or paid the bills, I could have dragged any of those tasks out and felt too time poor to ride. But I took the time I wanted to do my ride, and then fit in bill paying, dishes, etc when I got done. And everything got done.

Monday's are meant to be a recovery run, but after Sunday's effort a run wasn't on the cards, my body just said no, so instead I walked for recovery. Much better!

Then at work, I taught Balance and enjoyed the long stretches!

Tuesday I taught Circuit, and I didn't do the complete circuit, instead I focused on doing some inner thigh strengthening exercises to see if this helps with my running strength, knee pain. I did some lunges and squats as well.  Not a full workout by any stretch of the imagination, just what I could squeeze in between teaching the new participant how to perform the exercises safely.

After work I really really struggled to do my bike ride. I tried to talk myself out of it in a dozen ways. As it turns out, all my excuses were rubbish and I went anyway.  I did one hour of hills, with a 21.7 average, on a bike that is driving me crazy because it needs a tune up and keeps changing gears at random!  Not nice when cruising up a hill and it shifts to a harder gear on you! I must get my bike serviced, and soon! 


The only thing I'll have to take into account on my Tuesday bike ride is that I am riding at 4ish (I didn't actually get going until 4:20) and the sun is getting low in the sky. Sunset is at 5:30, so I just need to be sure I don't leave it much later.  I am riding into the sun on the way out and the sun is at my back on the way home, which should mean that drivers can see me, so I should be fine, but it did make me a little nervous seeing the sun so low in the sky.

What was nice about the ride is that I took it at my pace, so sometimes quite slow on a few climbs, but I still managed to stay above 20km/hr. Perfect, if I can start to improve upon that, I will have no troubles!

Wednesday was another horsey ride. This one was a bit shorter, just over an hour, but a longer ride out, no lesson in the round yard.  We did walk/trot this time, but focusing on getting an energised walk.  I think the only thing I should have done is gotten started earlier in the morning. But that's alright, mission accomplished.

Following the horse ride, I was scheduled to do a 1 hour recovery bike ride, but I wanted to add in a 5km run, because Thursday is meant to be my race run (12km hills), and I thought that I really needed a build up run and to see how my legs were doing. So, I opted to spin for 30 minutes and run for 30 minutes so I could still get to work on time.

The spin was good, and the run was slow and easy. I tried to not look at my running time. I was stiff and sore, so I just ran for the feel, and loosened up.  I did end up looking at my watch in two places, where I have 'outs' or shortcuts, in case it was taking a long time, but I was actually doing fine. It was my slowest 5km run yet, but only by a few seconds. Fastest 5k = 29:04, Slowest = 30:47.  And I did feel much better and looser for doing it!

To stay in line with my goals, I actually turned down a bike ride with Helen. Although it would have been a great ride, I feel quite good that I stuck to my schedule, as I am sure I wouldn't have accomplished everything I wanted to.

Then Balance, which finished things off nicely. Sometimes, though I wish I could just hold a stretch for longer... but I think my class would be very confused by that! They know the choreography as well as I do  now!

After work I was meant to do a 20 minute paddle, but I was so tired I crashed at 9:30, and decided to do it this morning. This has worked out well, because I couldn't sleep and so finally got out of bed at 6am.  I'll get my paddling done, get rid of last nights dishes, and head off to work!

Tonight is my race run. Friday is a riding lesson and more paddling. Saturday and Sunday need some rearranging because I am working both days.

Interesting little side-bar: I have been caffeine free for about 5 days now, and I feel great for it!  I am drinking more water, feel more hydrated, and in the last few days have been much happier! I only drink tea, who would have thought I could notice this much difference!?

Gearing Up!

So, after my little freak out, I sorted out my brain (more or less... probably less... ;)) and did some exercise anyway!

I started by paddling for 18 minutes.  That was the equivalent of about 1.5km. What I find interesting about this is that my whole body vibrates as I paddle.  I sit my bottom on a low stool and prop my heels up on a low chair or open drawer, so I am in the approximate body position, but elevated enough I won't bang the paddle on the floor. In the paddling position, with my knees slightly bent, heels on the same level as my butt, sitting very tall, I can feel my thighs, abs and back vibrate as they stabilise against the swinging of the paddle.  It doesn't feel like that when I put my feet down, and I don't recall ever feeling this way when I paddle in a kayak or surf ski, so I am guessing it's just because I am unsupported from hips to heels.  It doesn't feel bad, just kinda weird.

After my paddle I was feeling a lot better about everything, so I went for a run. I was scheduled to do 6km, but as I have a 10km race on Sunday, I thought I should probably aim for 10, but only got through to 7, then my knee said "nope".  But on the up-side, it was a personal best 7km run!  A good three minutes faster than my last 7km!  So will have another run on Friday, hopefully 8+ and then on Saturday, a brisk 5km, so that I am ready to go through the 10km on Sunday.

Following my run, I came in and did an hour of spinning.  Damn the good music I had going, because I was spinning like a maniac, and the last four minutes were absolute killer!  I got off and was shaking so bad I could barely keep my balance to stretch out!  And there it was, two hours of exercise pumped out after I chucked a sad and thought "I just can't!"

Well, yes, I can!!

So, anyway, I have been thinking (you have a lot of time to think when you spin, run, anything for long periods of time) about my gear situation.  So here's what I think I'll need to organise and prepare to do the day right, and maybe a few questions along the way:

Run: 
The event starts with a run.
Considering the condition of my shoes, I am going to need a new pair of shoes, and probably sooner rather than later!  My big toe is starting to poke out of the top of the left one!
As for clothing options, I'm not too worried about what I wear when I run, I have plenty of comfy workout clothes that I run in and will have something to suit most weather conditions.  However, I have been playing with the idea of getting a tri-suit or long skins bottoms to wear for the whole day.  If I have a base layer of long skivvies and a tri-top (just a crop exercise top suitable for swimming) then I can wear that all day and will only have to add a few items, like a longer sleeved shirt against sun, or wind or so on... then again, that's 8 hours in the same clothes and sweating like a pig for at least 5 and a half of them!  Piew!

Canoe:
The run leads directly to the river and you have to go down this steep and slippery bank to get into the water.  There is one obligatory portage, and more if it's a dry year (and so far it's been a dryer than usual winter in this catchment area) so there is the potential for more carry points.
So I need two things: a kayak or equivalent that is light enough for me to carry, or rugged enough for me to drag without getting damaged. I also definitely want shoes on for this leg, because you have no idea what's in the water. So my debate is whether I should take the time to change out of my runners and into some water shoes (I have a pair, but they are so worn from Aqua classes that I'll need a new pair), or if I just save the transition time and hop right in in my runners.
Downfall of the runners is that they will be wet and soggy by the end.  But if it's a hot day there will be time to dry them at the lunch break.
I will also want a small ration pack and an electrolyte drink on the kayak, and I will take a short break to refuel.

Lunch Break:
The lunch break will be 30-60 minutes, depending on how slow I am... chances are good it'll be 30 minutes, as there is a mass start 30 minutes after the last iron person finishes the canoe.  That'll likely be me :)
I will need to take this time to eat something really recharging.  Rice and veggies, which is something I can exercise on, and will be very nourishing, will probably be on the menu. I'll need to consider this carefully because I'll need to eat well, but not feel too gross to get in and swim a very hard 1km open water swim!
I will also need to find the toilets, because this will be my last chance until the end of the race, and that's probably 2-1/2 to 3 hours away.

Swim:
So, if I'm in a tri-suit or skins I can just swim as I am.  Though the water could be cold, and a wetsuit, even a shorty could be very handy to just keep the core temp in check.  Goggles will be critical, and a swim cap would probably be good too.  I do have a shorty and the goggles and cap already.  The swim ends with a run up a muddy slippery bank, done barefoot, and then you sit for the transition to the horse leg.

Horse:
If I'm in long tights the whole time, I won't have to try to dry off enough to pull on long pants for the ride, as I have seen some iron people do. I'd just have to dry my feet, put on socks and shoes, and I'm thinking I could go back to my runners if I get enduro cages on my stirrups.  Then pull on the bib, put on the helmet and mount up. I have a synthetic saddle, so my wet seat won't be an issue.  I'd like to have more food and water available on the saddle, and will need saddle bags that suit, so these will be a priority to purchase and test in the next little while. I'd like to also have a small first aid kit on hand, and a hoof pick, just in case something unexpected comes up.
This leg will be my best opportunity to be sure I have legs left for the bike ride.
Most importantly, though, with the horse leg, is my strapper.  I need one, possibly two people, that can tend to TK when I am doing all the other legs, who can saddle him, feed him, prep him, cool him, pulse him down, and tend to his needs while I am not around. Mat is an obvious choice, as he knows TK and the familiar will help with his pulsing down and vetting through cleanly. My cousin, Nell, has also offered to help with this, which is great, because then they can trade off and the horse gets constant attention. We will need to bring lots of water, sponges, feed, cooling blankets, a stethoscope, and possibly ice bags for the legs (though I don't anticipate riding him that hard).  The strapper will also be responsible for moving the horse float from one location to the other, and then taking TK back to his paddock to rest once through the vetting stage, so they'll have to be able to load him as well.

Bike:
I, on the other hand, will simply run across the horsey finish line, hand my boy over and hop onto a bike, and won't know if we vetted through until I cross the finish line in an hour and a bit's time!
For the bike leg, if I am already wearing my runners, I will be able to just change helmets and hop onto the bike and go for it.  I don't use toe clips, I use half-clips (like a cage), so I won't need to change shoes again.
My bike is well and truly due for a complete service, but once that's done I should be ready to rock and roll.
More water on the bike, and probably an electrolyte drink and a carbo shot would be good to have on the racks.  I need to reinstall my drink holder, and want to install a second one too.

Finishing:
I will really really want a toilet, and to sit down.
I think I will want hugs from everyone who is willing to hug a sweaty Iron Woman!!
I will have to remind myself to stretch or I will seize up!
Then I will want food. I'm thinking burger with the works, or similar.
SHOWER!
Then I think there will be some definite sleep required! :)

I plan to book a massage for Monday late morning, and would like to take Monday off work.  I think I'll also schedule a follow-up massage on the Wednesday.

I will probably be hurting for awhile, and will need lots of refuelling to keep myself sane and healthy!

And there it is, the start of the formulation of a plan! :)

And a bit of shopping to do...

But for now, off to Body Attack! Not going to miss it this week! :)