Dilemma....

I went down to the marina with Jamesy this morning to have a look over the trailer with a trailer maker and have a general look at my boat.
The boat was a little grubby, but not too bad considering i haven't looked at it for a year or so.
While we were there we had a coffee and enjoyed the view....
Anyway, it appears the trailer is a total write off, so a new one is needed :(
So the dilemma...do I dig deep in my pockets for a new trailer, or not...

Time to up the Running Ante with Sprint Reps...

I may have mentioned earlier that my running endurance is coming along fine, but my speed isn't really much faster over 8-10k, than it is over 13-15k (which is currently my "long" run), and my 5k time is only slightly faster then my 8-10. 


So with this in mind, i thought it was time i inserted some interval training or sprint reps into my week.


Well Tuesday night was the night...Friday evening had seen 2k done in the pool, Saturday arvo a nice 15k run was done, and Monday morning i'd cranked a fairly hard 40k out on the bike...


So, the sprints...i'd just worked out how to get set my Garmin up for interval training...i thought the following would be a good place to start:

• Warm up - of my choosing
• 10 x 1:00 sprint / 1:00 recover 
• Cool down - the jog home...

The warm up was about 1500m at 5:30min/k pace...then i hit go!

The first 5 by 1:00 sprints netted about 260-270m, with the pace being:

1. 3:50
2. 3:52
3. 3:53
4. 3:49
5. 3:43

I was rather impressed with my start...

The 6th interval was a no go due to too much traffic on the foot bridge, and the 7th was a 3:55...after that however, it began to fall apart...

I was only able to hold sprints 8 - 11 for 30 seconds or thereabouts (yeah, i know 11 not 10...i mistook the "you've finished" beep the "go" beep)...but having a look at the data, they were at a quicker pace. 9 peaked at 3:10, with 8, 10, 11 peaking in the 3:20's.

At the time and afterwards the workout felt fantastic and definitely be something i'll do on a regular basis.  I think i just need to work on controlling my pace and mix up the duration of the sprint and rest intervals.

Happy Training!!

Training Update

Just a random time to update what i've been up to for the past week or so.  I know it would make more sense to do this on a Monday morning or Sunday evening...but just to mix things up a bit, Tuesday morning seems to be the time :)


Wednesday 29 Feb - 13k run, inc 4.5k soft sand - sand was an attempt at hill training - run felt really good, slow during and after the sand, but good.  In hindsight, the sand wasn't the best idea and all that it ended up doing was screwing my knee for the rest of the week... :(


Friday 2 Mar - 2k pool swim...500w/u, 500 single arm reps with pb, 500 25sprint/25 recover with pb, 500c/d - felt good


Saturday 3 Mar - dare i test the knee...???...Bike on trainer in front of car racing...1hr solid, knee felt good!!


Sunday 4 Mar - let's run on the knee...fingers crossed...30min hard bike on trainer, followed by 7k run - yep, knee's back!


Monday 5 Mar - 10.5k run. Felt great!! Took it fairly easy - kept HR below 165 - ave 158 compared to normally mid 170's ave, max low 180's.  Time was slower than what i'd currently aim for 8-10, but on pace with 10k times from 2 months ago. 2 things noted - my endurance is coming along nicely and the shorter fast sessions are certainly helping make distance runs easier.


Tuesday 6 Mar - 1.5k swim. 300w/u, 200 hard, 250 25sprint/25 recover with pb, 250 3*25easy/50hard +25easy, 500c/d...   

Hi Blog, it's been a while...what you been doing...??

I've been a bit quite on the training front since Sandringham, but still managed to do something most days - except last week, where i had a bit of a bug...forgot what i did the week before, but here's last week and up to this morning...

Friday 17 Feb: 2k pool swim (pm)
Saturday 18 Feb: 1k open water swim and 500m open water swim (pm)
Monday 20 Feb: 8.5k run - inc 23:30 5k... happy :) (pm)
Friday 24 Feb: 35min bike on trainer followed by 5k run (am) &; 1.5k pool swim (pm)
Monday 27 Feb: 45min bike on trainer - hard...awesome!! (pm)
Tuesday 28 Feb: 1.5k pool swim (am)

I've also kind got a plan for some more events this year, so here's the start list to date:

March 25: 750/20/5 Triathlon at Brighton - i know it's IM Melbourne day...but...
April 1: 750/20/5 Triathlon at St. Kilda
May 6: Puffing Billy Fun Run, 13.2 km of roller coaster hills...
July 15: Run Melbourne Half Marathon...
September 16: Amy Gillett Gran Fondo - 120 km bike ride around The Otways...
November 4: 1500/40/10 Triathlon Noosa...This year's MAIN EVENT!!

and i'm tentatively thinking a IM70.3 or long course triathlon Feb/March next year...???

So for the next month it's a mix of short sharp sessions and longer stuff...and after that...probably more of the same except more hill work for both the ride and run in preparation for the Otway bike ride and Puffing Billy run...

Here's the Otways ride...courtesy of Cycling Profiles

My Swim at Sandringham Tri...

Now i know why i took so long...look at the path...

My Photo Shoot with A Dinosaur...

OK, so maybe the heading got you here under false pretences, but seriously a dinosaur...

Anyway, last Sunday was Emily's 3rd birthday, and as Claire doesn't have enough to do with her time as it is she always makes the kids a birthday cake, of their choice.

Emily wanted Dorothy the Dinosaur.  A suitable plan / set of instructions (or whatever you call them) was found, and the game was on!

So three chocolate cakes and a bit of careful cutting later and...what do you know, we have a nude dinosaur!!

I wasn't privy to all the details of how each of the decorating bits was made (i was busy doing outside blokey things in preparation for the party).  Needless to say, i was called on once or twice when my engineering expertise was required.  Who knew, that after an undergrad degree and almost 2 post grad degrees, my engineering skills would find a real world application!!

Once Dorothy came to life it was time to ensure that her existence was recorded before she was set upon by the hoards of savages (more commonly referred to as the nephews and nieces).

Like all photographic subjects, Dorothy was a little shy to begin with, so some artistic shots were required first off 

However, by the end of the shoot she felt comfortable in her butter icing and allowed some full frontal shots...

But like all good cakes her time was short lived...

Well done to Claire for another ridiculously awesome cake!!

Oh, and the best thing about the "shaped" cakes...the off cuts ensure that the chocolatey goodness hangs around for a few more days... :)

Being trapped in the Hurt Locker, or How I Plan to Smash my OD Tri Time at Noosa

Well it's been over a week since my long awaited return to the world of triathlon.  Similar to Lance Armstrong i'd taken a 20 year break to concentrate on other sporting pursuits... let's just say Lance was a bit more successful in his other pursuits than i was.  And let's also say that Lance's comeback race was a little more...well...um...yeah, we'll go with successful here too.  But enough of Lance, this space is reserved for my self indulgent needs... ;)


This story begins in about October last year, when after recovery from a knee and achilles injury, both my physio and myself thought i should maybe let up on the running a little...so me thinks - i've done triathlon before, let's do it again! When i say running, i was preparing for a half marathon...and well maybe now i'm thinking long course / half ironman / 70.3 depending upon which franchise you believe in... Just don't let the physio know i'm thinking of doing a half marathon after swimming 2k and riding 80k... But i digress...


So i entered the Sandringham Olympic Distance triathlon, which for the unknowing (un-crazy, un-stupid, un-nuts, non-initiated) is a 1.5k swim, 40k bike ride, and 10k run. Individually, i didn't consider and of these things daunting - i'd done them before, it was just a matter of putting them together.  So off i went training to swim 1.5k, ride 40k and run 10k... And therein was my problem... I TRAINED FOR 3 EVENTS NOT A TRIATHLON!!!


So how did i go...


Firstly, Leg 1 - Swim...slowly, cramped both calves...but on the upside, didn't drown...


Then, T1...as anyone who has done a Sandy Tri will know...THE HILL... aarrggghhhh...

Leaving T1...well i look like a triathlete...

Secondly, Leg 2 - Bike...the bike felt good. It was a trip from Sandy up to South Road (2k) and then down to just past Rickett's Pt (10k) and back...twice...


The first run down to Rickett's was good, overall downhill and tail wind - yeah...not so good. Upon turning around tail wind became headwind and down hill, became...yep you guessed it UP!!  The second lap was just horrendous!  By the time i got to Rickett's the 2nd time, the wind was up to about 35kts...and it was HOT!  

Out on the bike...appear to be trying to get aero...probably actually completely buggered and actually just lounging...

Looking at my Garmin data, i can see the spot where i "Hit the Wall"...in fact, if i went for a drive, i could probably still see the wall on the road!


Then T2...easy get off bike, put on runners...nailed it :)


Finally, Leg 3 - Run...no, i said Run...still no response from Legs...Run...not pleasant morning stroll along Beach Road...RUN, damn legs RUN...nup...nothing...after 70 minutes of arguing with my legs i completed what was my slowest 10k run / jog / walk / water stop ever!! 

This one i call... I saw the photographer, so better run so i can get a good photo...

Alternative name...broken man...

It was however great to see Claire and the kids just before i finished...

I even managed a smile...but look out, i'm dangerous!!

And for those who get pleasure out of others pain...my results...


Swim: 40:56
T1: 4:34
Ride: 1:23:23
T2: 3:23
Run: 1:10: 09


Overall: 3:22:27.5


Having said all that, i had a great time and am really looking forward to Noosa later in the year.


I learnt a heap about how where i need to improve in racing, training and race day nutrition / energy.


Swim: i've got the distance, just need more higher intensity sprint reps to get speed and more open water practice.


Ride: again, i've done long distance - but i need to work on going hard for an hour plus.


Run: well...don't really know. I think that one's getting on the right track. Just keep mixing up long distance, fartlek style 10k, and maybe add some dedicated sprint sessions.


But most important...NUTRITION!! i need to start doing some long intense sessions on the bike and running and start trialling eating and gels.


Well, that probably sums it up...and i'm hoping with a bit of work over winter, i can knock something in the order of 40 minutes off that time by Noosa...

The Kananook Creek Trail Run v MTB

A while back i was told by one of the Primary School dads about a MTB track he rides which runs between Eel Race Road, and Mile Bridge. As i was dropping the car at the mechanic, which is near the far end of the trail, i thought i'd give it a go.  

He said i'd know the start by the "No Cyclists" sign at the Eel Race Rd end, unfortunately i was starting from the other end.  However, there was really only i place this end of the trail could be...so in i ventured... 

The path itself is a great walking path which generally follows the Kananook Creek. It has a combination of sand and chip bark surface as it meanders along the sand dune ridge through the trees and shrubs.  It goes for about 5.5k, with a couple of road crossings and a rail crossing.

As i was riding it, which was tricky in bits and included a few sets of stairs, i thought it is a much better running trail.  I tested this theory and decided to run back to get the car later in the arvo.

Well it turns out i was right.  The section of the ride home i did along the path i was averaging 5:40 (min:sec) per k compared to running at 5:25

The Eel Race Road end of the trail is more clearly identified, as below. And yes, the primary school dad was correct, i knew i was on the correct path by all the "no cycling" signs...but as i was going at slower than running pace, i just kept on going :)

So here's the path, and it's also marked in the Melway map if you want to wander it :)

There is also a return via the trail between the beach and the Nepean Highway, so when i'm up for a 20k return run, i know where i'm going.

I think i might have to find a few more trails to run, it's a great way to ensure your long slow run is actually done slow.

Happy Trails :)

Portsea Twilight Fun Run

The Saturday just gone was time for our 2nd annual trip down to Portsea for the Portsea Twilight Fun Run.  For those of you who don't know, Portsea is a place to avoid at this time of year.  There's only really one way in and out, and it's "The Place" to be seen, and a day trip from Melbourne, so it's absolutely nuts!!

Event preparation had gone well for myself, i trained hard early in the week, with an easy swim and ride in the days leading up to the race - i wanted to go in relatively fresh while still training for the Sandy Tri in 4 weeks time.  Claire, who was lining up for her first fun run "run", had a mixed lead up with the past month including getting over a knee injury, a back injury and a case of the miscellaneous childcare disease from Em.

So we arrived in time for the famous Portsea Undie Run, a 100m dash for those who are willing to strip and sprint for the chance to win some new running shoes. This was followed by the warm up aerobics - which generally means we walk the other way.  As luck would have it, the start was about a kilometre from the number pick up / finish line, so off we went.

Claire was doing the 3.75k, which started 30 mins before the 7.75k event, so off to the start we went.  The 3.75k event started on the same course as the 7.75, but turned at about the 1.5k mark and headed back.  

Claire had a fantastic event and ran / walked her way to her Portsea PB!!

The course, as shown below on the plan and profile, is relatively flat for the first 1.5k and last 2.5k...but the bit in between is a kin to some sort of living hell for those of us then live in the flat lands...

I slowed on the hills and got damaged a bit, consequently i didn't quite have the legs to go as hard as wanted over the last 2k. Having said that, i was quite happy with the race i ran.  I bettered last years time even though they added a kilometre to the distance :)

Edit: i forgot to say i ran 38 min 21 seconds for either the 7.69km or 7.75km course, depending upon whether you believe the garmin or the race organiser, which equates to 4:59 min/k or 4:57 min/k... Either way, i beat the 5 min/k i was aiming for :)

Here i am finishing, being the *serious athlete* that i am, i was more concerned with stopping the Garmin than holding form over the finish ;)

So, now it's time to get serious about Sandy and hammer some distance out... :)
and then it's back to the hills for Puffing Billy Great Train Race and 13.2k of hillish hell!!

Photographer documents his life in self portraits everyday for 12.5 years

Jeff Harris documented his life by taking a photograph every day for 12.5 years.  What starts out as a simple process of taking 5 minutes out of every day, becomes a very profound and i found inspiring journey.  Be sure to watch it all the way through.




Watching this has got me thinking, i don't know what about - but i am thinking...

Tim's European Adventure....Part 1

It was early 1974, a 1 year old non-tweeting Timbo (me, obviously) and his parents (who shall be referred to as mum and dad, for obvious reasons) set about on a tour of the world.  I  have absolutely no recollection of the trip, but i do know it lasted about 8 or 9 months, involved a few long boat trips and touring Europe in a campervan...


Here is me with mum and dad and the trusty campervan, which according to the logo emblazoned upon the front, appears to be a Commer.  And yes, i am wearing purple, and Mum and Dad appear to be in matching outfits...

Now lucky for us all dad was carrying a camera, and for the youngsters amongst you, back in the old days cameras weren't digital - which is probably lucky because although computers existed back then, the PC as we know it didn't - and photos were an actual process where the image was transferred via exposure of light onto a film or slide negative...but i digress.  Anyway we ended up with a significant number of slide and film images.


So in the great tradition of the Slide Night, i'm going to bring you countless images of the trip, in some sort of random order.  Actually, mum is doing the digi capture of the slides and i'm pilfering off her FB site.  


He we are in front of the Fairstar in Tenerife, just slightly disappointed that mum and dad's clothes don't match.

Here's me and mum in Amsterdam having a picnic lunch. Just wondering why the bottle closest to me looks suspiciously like a beer bottle, let's just put it down to Amsterdam in the 70's.

And the last of today's shots is dad and me in a camping ground in Barcelona.

Until next time... Cheers

New Years Training so far...aiming for Sandy OD tri

With Portsea Twilight this Saturday, a two week holiday in about a week and a half and Sandringham OD tri in about 4 1/2 weeks, and following a less than impressive December training wise, the New Year was the time to ramp things up...


New Years Day - mid 30's - about 40 minutes in the house of pain that is the bike on the wind trainer... oh yeah, this was late in the day once i'd re-hydrated from my 50k NYE bike ride...
2nd Jan - 40c - 9k run, with about a 1k of lovely soft beach sand in the middle, back by about 7:45 to avoid the worst of the heat...
Yesterday - 1.7k swim, 500m w/u, 500m single arm pulls alternating on the 50m, 10 x 25 max sprint / 25 recover with 10 sec break, 200 cool down. Man that hurt!!
Today - Nice easy 8k run before work...


It's not too hard to keep motivated running around a river with the beach only 3k from home...

Hopefully i can keep this up, training through the holiday might be a little tricky, but so long as i can find a gym with a spin bike, and a pool, should be all good :)

Getting my Training Back on Track!

It was just before Christmas, 12 months ago, that i decided that it was time i got fit and active again.  So here i am 12 months later, knee injuries recovered from, knee caps tracking straight, achilles tendon fixed, a truck load fitter and healthier!!


A few fun runs completed last year - 

• Portsea Twilight (6.7k), 
• Run for the Kids (14.4K), 
• Puffing Billy Great Train Race (13.2k of HILLS!), and 
• Arthur's Seat Challenge (6.7k rising 300m...hell in sneakers!!), 

and it looks so simple in pictures...

and i'm lining up for Portsea again on Saturday. 

As good as running over the Bolte Bridge and through the Domain Tunnel was, i don't think i'll do the Run for the Kids again...the crowd kind of sucked... But the others are definite starters  :)


Following my knee injury (which was during week 1 of a 16 week half-mara plan), it was agreed with my physio that i would cut down on the amount of running i was doing, so i thought... after a 20-odd year break, it was time to get back into triathlon (i did a season when i was 17/18).  So back in the pool and on the bike i went.


Highlight of the cycling year was the Eastlink Bike Ride, 75k from Ringwood to Frankston and back, with the tunnels attacked just before the finish...although a close second was a group ride along the Great Ocean Road...in the pouring rain...50k of hills and bends and awesome scenery...

And as you can see from the charts, my speed and cadence was up and down with the hills...

So, where to from here...


Well apart from the Portsea Run on Saturday, i'm entered in a couple of Olympic distance triathlons (1.5k swim, 40k ride and 10k run), one at Sandringham in about a month and then Noosa in November!!


So as well as all my other inane ramblings i'll bombard you with all my training...Cheers :)

I really must get this blog active again

In an attempt to get this blog up and going again i've installed the app on my trusty iphone.  I'm also going to mix things up a bit.  A bit of something for everyone which will hopefully include random events, sailing stuff (when i get time to fix that damn hole), my training data - in case you haven't heard i'm an athlete :), and of course my photography.


In the interim here's a picture (crap quality - 20MB reduced to 40kb to put on FB, original somewhere at home) of a cockatoo...

A picture of me when i was a bit littler...

 

And one of me (black hat and striped top) sailing up at Lake Macquarie (NSW)...

Anyway, Cheers until next time...