This all said it is post morning session that I find the best rewards come forth. The intrinsic reward of being out on the trails as the sun is rising and the pleasure in eating post session are the best parts of my day in most occasions.
So the first week into build the second wrung, moving from bits and pieces back into consistent accumulative overload training, was all about the AM sessions. For the first week the load was about making sure the discipline was in place to be out of bed at 5.30am and onto the session by 6.00am. The afternoon sessions will build next week.
Largely a task achieved, though the 5.30am was a bit shaky on a couple of occasions. Due to the dominant gene over the recessive that is wake up when the alarm starts rather than when your body decides it has heard the alarm for long enough.
Monday 3rd January
AM joined with 13 other keen runners of BMMC and PIS allegiance for 2-3 laps of the Knapsack lap course. The constant question prerun being "are we heading down the stairs to Knapsack Bridge?". Now how many friends do you think I would have if I set a 4.5km lapped 12hr race and made people negotiate the escarpment each time for the 12hrs? Maybe Mister G but I think I must be much friendlier than the upper mts chapter. First 2 laps were done at around 35 minute pace with about 9 runners taking a third lap in 26mins. If a runner can hit 30 mins a lap for 12hrs here on race day I will be suitably impressed. Over all felt great given my digestive acceleration of the previous week.
Tuesday 4th January
AM with the standard BMMC Sleep Train circuit from the round house. It seems this run gets more high end every time I turn up. Sleep Train, Sprinter, Heart n Soul (come White Rabbit), Paul Robertson (what kind of a name is that must put some cognition into this one), Fat Kiwi, Sam Appleton and I. think this is the first time BMMC has had a current Australian U/23 Triathlon Champion run with us. As expected solid pace up front early to the end. I hit the hill out of Sun Valley harder than normal then eased back to watch the masses lead off into the distance over the last few km for a 1hr 1min lap.
Wednesday 5th January
AM to the 'woods' by 6.20am, the first signs of the body refusing to accept the auditory signals sent from the small grey box by the bed. 100/50 session today with 500m warm up, 5*100 on the 2min cycle, 50 b'stroke, 5*50 on the 1min cycle, 50 b'stroke, 5*25m with 25m b'stroke recovery continuous, 500m kick and 100m medley w/down. All up 2.2km with the intervals hitting around 1.45 to 1.50 for the 100's and the 50's coming in around 50sec. Fairly happy for first real swim in a month.
Thursday 6th January
AM and it should have been the standard Thursday BMMC basic hill circuit from the Mansion on Marshal. Unfortunately the decision not to match the going to bed times with the return to getting up for training times had me wake to the sounds of the 6.00am news not the initial beginnings of the alarm 30mins earlier. A brief appearance in boxers to the crowd assembled instructing them that rules are rules and I will meet them on course sent them on their way. A quick superman esck change and it was off heading straight down Mitchell's to cut them at the junction onto the city rail access trail. Some confusion as to linking and my self doubt in terms of instructions issued had me heading up the hill chasing runners that were behind me. Voices from behind at the top preluding the arrival of Sleep Train, Paul R, Heart n Soul then Dr Phil. Dr Phil's brother in law left to the agitated cougars infuriated by Cougar Baits absents for holidays. Personally around 52mins having cut out the Knapsack section of the normal run.
Friday 7th January
AM to the woods to find a broken pool. Thoughts of early coffee soon erased as Sleep Train suggested a trip to the Brook instead. 50m without a tumble turn felt like forever after 6mths in 25. Locked in 500 warm up 1000m pull bouy tt (19.02) 500m kick and 100m w/down. total 2.1km. Never got that coffee.
Then spent the rest of the morning leading the mothers club on a walked lap, baby's in tow of the Knapsack lap course as a recie for their baby sitters club attempt at the 3hr teams. Up till now I would have scoffed at suggestions leaches exist in Knapsack Reserve. Post walk coffee and I managed to meet another father, Martin the 3.05 Canadian marathoner. Looks like he will be at Kedumba next week for the half so very keen to see how he goes on this course.
Saturday 8th January
AM the first of the big runs leading into 6ft 2011 (assuming the wait list is progressing). With the last long run ending in a week of misery there was some trepidation leading into this one the first running of The 6ft Simulator since last years 6ft. Glenbrook to Woodford to Faulco providing 25km of muscular endurance followed by 9km of tempo running back down to Faulco. A deliberate easing into it was the aim and I soon let Sleep train, Terry, James & Dr Phil go as I settled into a conversation with Gareth (another 3.05 marathoner, I got to do something about my soft PB). Pleasantly surprised to find a regroup at the Picnic Area, then again at the heli pad. The early conservative pace meaning I felt good through the long haul to the Heli pad and through the hills to Woodford.
The Prince bounded towards us through these climbs and returned with us through the hills to Woodford then guided us on trail to Linden. Helping avoid the side of the Highway. Tempo was the plan but in reality this was never going to be the case on the first running of the Simulator. So found a nice rhythm and ignored the pace back down to Faulco:
- 3:20:39 all up with splits of
- 43:52 to the picnic area
- 36:12 (1:20) picnic area to heli pad
- 1:08:38 (2:28) heli pad to Woodford
- 51:56 (3:20) Woodford down to Faulco
Sunday 9th January
AM Cycle the block in an up the windies direction with Animal and Fat Kiwi. Dr Phil joining in for the early stages before turning to get back for work. wet but pleasant for the 60km loop with the legs feeling pretty good, though a little fatigued when it came time to climb Hawkesburry hill. About 2hrs 15mins but didn't have the clock on. Really enjoyed getting out on the green machine, a very tidy frame still at 20 yrs of age.
So a solid 1st week hitting every planned session for the first week in. Over all a bit tired as to be expected but nothing that should be holding me back in terms of injury's etc. Now to the first full week, the first week of no excuses for 2011.
And a song for Genevieve:
Pete Murray - So Beautiful
Uploaded by crayon123069. - See the latest featured music videos.
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