Week 1

Week 1 (for PJ) Summary
Well after a 4 week long European holiday I have returned seriously unfit and some 2 kilo’s heavier !!
However I am looking forward to getting into some training and beginning this Ironman journey.
I’ve been coping some stick for not participating in this blog too so here goes.
I have been following my other two Amigo’s by electronic media and kept thinking of how fit they were getting and how spanked I would get next time we trained together !!
Coach Fluro had the plan for me for my first week. Week 1 of a run focus block. This block will be about building the capacity to handle hard, intense sessions. So five runs for the week, three rides and no swimming till I am back in the full swing of things.
I eased myself in Monday night with an easy form run in the rain.
Tuesday morning was the Freo smash fest ride known as “ Tuesday morning world championships” . Aptley named for the Leighton sprint at the finish where it is every man for himself. My plan was to just hang on, not take many turns and try not to get dropped. Well the pace was on. I managed to survive Bourke Drive OK. I came close to dropping on Majestic Hill but Rosco being the legend he is gave me a wheel and I survived. I hung on down Labouchere Road and even Mounts Bay Road where the heavens opened. Steve’s Hill in Nedlands was where I thought I was gone so made a quick decision to shortcut down Waratah and meet the group at Christchurch. A few others had done the same thing and Fluro was TT’ing ahead of the group anyway. So four of us worked together down the “Princess Highway” to Claremont shops. We lost Bobby and Fluro there as the train gates were down and Carl made a split second decision to head back down Stirling Highway. I went with him and just held on to his wheel all the way back to Freo. Welcome back PJ !!! Tuesday night was another easy form run. Only 30 mins.
Wednesday I was glad of a morning off (no swim) the evening was run hill repeats. Got wet again. No more Euro summer weather. This was a tough set. Bloody hurt.
Thursday morning was the usual Fluro bike intervals crew. I met the boys at the Canning Hwy end of Bourke Drive to do our Pt Walter TT course. The boys are up to 15min duration on their TT’s now. My instructions were different. IM pace to Pt Walter, HIM pace up Reserve St and down Stock Rd then 4 min TT back to the start point at FTP. Managed three repeats. I survived this OK because the intervals were short. Road was wet but it didn’t rain and it was very still. The evening was run intervals as usual. Survived this ladder set OK. Managed to hit target paces mostly but faded near the end.
Friday was rest day thank god. I was sore on the outside of my right knee. Probably ITB pain. It was a bit sore and I was wondering how I could ride Saturday with it. I took some Voltaren tabs (wonder drug) and it disappeared by evening.
Saturday the Freo group 1 guys were off to the Hills. Dazza emailed that he was heading up there too so being pretty under done I elected to ride with Bobby’s Freo group 2. I rode easy from home down to Freo via the River. The route was Riverside to Applecross, up Canning Hwy into town, Mount’s Bay, Kings Park, through Subi to Reabold, out to the Coast and back to Freo. The Fluro plan for this session was 1 hr easy, 1hr rolling hills building to Z3, then in the last hour push a pace I could hold for 15-20 min. This worked perfectly as the 4 of us that were on the front of the group got through a light at Claremont. The group was held up so we took off and worked together back to Freo. Carl, Bobby and I took turns and Dave was just hanging on at the back. We dropped Bobby at Leighton but Carl and I kept working and managed to hold the group off till Freo. In the arvo Jenn and I were going to swim at Melville Pool but I found out the mighty All Black’s were playing the Wobblies and it was on free to air TV at 3:30pm so opted for beer and rugby instead.
Sunday I had planned to get out around 7:30am for a run but I had to pick Sam up from a sleep over in Lesmurdie. The plan was an out and back form run. 30 min out Z1 and back again at high Z2. The course needed to be flat so I drove down to Point Walter at midday. I ran from there to Point Dundas (Majestic Point). It was magic. The sun was out and it was about 20 degrees. The ipod was on puurrrfect. Because the run was slow it was nice just to take everything in, the river views and the wildlife. Very enjoyable. Once again Jenn and I aimed for the pool but it just didn’t happen with too many little jobs around home to do after being away for 4 weeks. I’m not stressing about not being in the pool yet. Dazz isn’t starting till next week either.
So that was it. A bit of general soreness after a full week back but otherwise OK. Stay tuned.
9 hrs 26 min all up. Bike 161.70k, Run 40.46k