Run Forrest…run

Week’s to go 4 PJ ‘s Training Summary 07-11-11 to 13-11-11

The last big week before taper. I have 2 key sessions to do. A long run of 3 ½ hours and a triple brick session. Lots of running this week.

Monday
Fluro had not sent through my weekly sessions which was unusual. I emailed him and he sent but I still didn’t receive. I just recycled a great pool session from a few weeks back which was 400m TT, 1k @ IM effort, 5/200m (50 hard, 100 easy, 50 hard), 1k @ IM effort and another 400m TT. Deposit 3.8k in the bank.
Tuesday
I still hadn’t received Fluro’s plan so I decided to ride early from work to the Left Bank and head out before the group as usual. My legs felt dead today. I don’t think they have recovered from BDT last Saturday. The wind was strong as. Blowing in from the west at about 25 knots. I left the Left Bank with a tailwind and was flying. Bourke Drive was fun sitting on 43k/hr with HR 135. The group caught me on Steve’s Hill I tried to hang on but just couldn’t. I took a short cut down Waratah and rejoined at Christchurch. We ran the gauntlet and I was expecting to get dropped but hung on OK. The group caught us at the top of the hill at Cott. The crosswind along Leighton was the scariest I have ever experienced. The guys had their bikes at like a 15 degree angle just to stay upright and then gusts were coming through to make it even more challenging. At the footbridge I just sat up and dropped off the group. This was just too dangerous as far as I was concerned. Too much at stake. It was a relief to turn into Tydeman Rd and get that wind on our tails. I got a 45 min form run in off the bike. I wasn’t going to leave this till the evening because I was so tired I knew it wouldn’t happen. I finally got my plan through and was in despair. I didn’t know how I was going practically fit or physically achieve some of the sessions this week. I was so tired that I couldn’t think rationally which didn’t help. A quick meeting with AmigoRat sorted me out…..thanks mate. I got down to Tony Bence for a massage today. Wow you don’t realise how sore you are sometimes until Tony gets right in deep. Bastard had me in tears but it was good. I have made an appt for next week as well.
Wednesday
I had swapped my Thurs ride to today which was Rat’s bike day so we hooked up for a RTR ride which was great. My legs were still pretty crap from the massage so we didn’t push it too much. I did make Rat pull an effort from the Christchurch roundabout to Steve’s roundabout though. I was glad to get off the bike to be honest.
A good swim set tonight 2.9k. Pretty busy but people stayed out of my way. I felt good in the water.
Thursday
This was to be my longest run ever today. I had been anxious about doing this for days. I had even expressed my concerns by email to coach Fluro. Basically I had to suck it up was the message back !! the plan was to pretty much not worry about pace and HR just do the time. Luckily this was AmigoRat’s run day too so we had worked out that we would run from work to Pt Walter and back. That was his run done. I would restock my nutrition, grab my ipod for company and then head out to Shelley for the second half. Conditions were perfect for running and we headed out at 4:40am. I decided to wear my race kit and just see if everything was OK with it. It was quite light by then and time just flew by as we chatted. The nutrition went well and my legs felt great today. Just magic out today with Pelicans close to shore, beautiful sky with the sunrise……hard to beat. We are privileged I think. I headed out and was almost at Mt Henry. I suddenly became overcome with emotion I think because I was feeling so good and the realisation hit that I could actually do this thing. I got to the Shelley foreshore and was going great. I started the Gel Blasts. They are great. There were drippers along there so was able to take some water. I saw Gemma from swim squad riding by and gave her the thumbs up. Time was up for a turn around. An hour to go so I started on the Coke. I was dreading the hill up to the Rossmyne Retirement Home but that was not an issue. The day was warming up now. Back at Mt Henry the sugar was kicking in and I was tempted to pick it up a bit. I avoided the temptation however. At Deep Water Point Rich Stacey rode past shouting some abuse my way but I couldn’t hear him because the tunes were pumpin in my head. I got back to the Raff’s and was 5 minutes under….bugger !!! I ran past work then back just to get the 3 ½ hours spot on. I was on cloud nine. I felt this was a turning point for me. I’m there I reckon….I’m ready. I walked upstairs beaming. I walked around to Rat’s desk for a high 5 but the wanker wasn’t there hahaa!!
Stats: 3 hr 30 min 37.05k 5:40 min/k’s 149 av HR 2756 cals.
I had a good meeting with coach Fluro in the evening at Pt Walter. He was very happy with the results of my mega run so he pulled Saturday’s triple brick back to a double and he cut back some run sessions in the next 3 weeks. We chatted a bit about race day as well, strategies and plan.
Friday
I pulled up surprisingly well after yesterday’s run. I got down to Melville pool in the arvo and bashed out a 2.9k set with the pull bouy. Nice and quiet today.
Saturday
I parked at work this morning which was to be my base for the double brick. Once again I wore my race kit. The wind was cool first thing so I added arm warmers. First up was a 1 ½ hour ride at IM effort. I headed out at 5am for a RTR circuit. A nice tail wind into the Narrows but along Mounts Bay the legs were really heavy. Any slight rise I felt. I took a short cut down Warratah and was back to work on 1hr 25 min. Shoes on and out for a Bridges run. The goal here was 30 sec/k quicker than goal race pace which I managed fine. Back on the bike and I headed down the very familiar Freeway South bike path. The headwind was hard. At least I only had to go into it for 30 min before turning around. Sympathies there AmigoDazz. Even with the tail wind the undulating path from Roe Hwy through to Mt Henry was hard on my very fatigued legs. A change at work and refuel then out to the Majestic on the second run. This session was reminding me of the old Enduro Tri at Rockingham. This run was at 45 sec/k quicker than goal race pace. I thought I could hold this as it was only 30 min. Freo Group 2 went passed me heading towards SPYC. I coped plenty of cheek, enquiries regarding my lack of a bike etc, but words of encouragement from Kat and Amanda. I turned at Majestic Pt and picked it up a bit. I was feeling great. The morning was warming up . It was going to be a beautiful day. I got back to the car at 8:55am done and dusted. It seemed strange being finished by 9am !!! I thought about heading for coffee at Troppo’s but thought I would keep it sweet and head home. I thought I would be able to get down to Champion for an open water swim but went and picked up some pavers to do a little job by the pool. I figured the spouse points were more beneficial at this particular time.
Sunday
The plan for today was a 2 hour run with 1x6k@ IM effort and 2x6k@HIM effort but I was at that point where I said fook it…..I’m just gonna go by feel, put some tunes on and enjoy this. After a morning of repairing retic and preparing a little area by the pool for some paving I got out at 1pm. I put on my brand new shoes (ahhh luxury) and new Compressport socks and Brooks run cap. Shit the shoes felt great. I was hoping the day would have been warmer. It was pretty humid though. A very pleasant run. I turned at the first street passed the Rowing Club at Mt Pleasant and headed for home. At the 1 ½ hour mark the run turned to shit. The fatigue really kicked in and the balls of my feet were sore as with the pounding. I just focused on keeping form. It wasn’t pretty but I finished up OK and got straight into the cool water of the swimming pool. Shoes, socks and cap sorted now for race day. I just have goggles and some tubes to buy now.
This has been another solid week. A huge run week but I have pulled up well. Just the balls of my feet are “Great balls of fire”. I am going to pay my feet some special attention in the next 3 weeks. They are getting a bit cracked and callused, which they tend to do leading into summer, despite the training. I really feel like I am as ready now as I will ever be. Bring on Taper !!!

Totals:- Swim 9.2k, Bike 182.0k, Run 82.44k 17 hours 25 min