Well I am still alive and kicking (even though now that hurts). The idea was to ‘gently’ ease back into things, so actually I have done less this week than I have been doing previous weeks past.
So what's the difference? Now I execute with meaning and with the effort required, this can also be determined as effort available!
While my new routine and work pattern have heaps LESS stress I sometimes have the tendency to try and fit too much in. When the afternoon rolls round I am pretty much useless and so if able I will take a nap. I think it is much wiser to do this than to carry on in a zombified state and go to meetings with a trance-like glaze over your eyes! (sorry Denis, and everyone else).
I harbour no secret desire to qualify for KONA next year. Lets make that clear. While I would love to race and race well, at present I am happy to have renewed motivation.
I have enjoyed my swims this week. Something a little different but not too different, remember what I do now is similar to the old stuff just less volume.
I got through Monday unscathed from a 1.5k swim set.
Tuesday morning and I am reunited with my friend the bike trainer. The bike legs are still there, just under some extra padding, once again, I escape unscathed and went off to work.
Another short 1.5k but rather odd swim set that I really enjoyed, with that in the bag my first double session (a run) was in my mind for the afternoon.
The run is my first of the week and my first run of any intensity. For months I have just being going out and trying to maintain some sort of fitness, never really pushing it.
It was only 40minutes (the idea is to ease into things), but the intention is negative splits, (this HURT).
Not sure if I started off too quick, I guess time and trial and error will teach me. But I managed a final set of negative splits and also managed to nearly throw up. I think this affirms the fact that I was trying (or was it the litre of ice cream rolling around in my stomach before hand?)!! NO NO NO JOKING!!!
The good thing about the session is while it is short, it allows me concentrate and to have the confidence to PUSH into the nasty uncomfortable pain box. You just have to keep telling yourself…it’s just for a little while. It will soon be over. Spittle flying, heart popping, the legs didn’t actually hurt during this session…then again it was their first real outing!
We get back on the trainer. I looked at the session and thought piece of cake. But with a warmer morning, no fan or air-con as I was out on the car porch I was overheating. Short 1minute efforts are no problem in the heat. Longer efforts take their toll. Lydia and Dave revived me with ice water that I poured over the head to cool down and before the last effort I had to get off before I fell off and let my body temp come down before I started the final set.
Power is there, legs a little queasy after Wednesday run and a note to self…put a bloody fan out next time!
Friday morning and swim time again. I am swimming a little without the buoy and paddles. It feels weird but trust in what I have been told and just execute. I really do not question much at all. I just do it. What I am doing different though is making sure the coach knows how I FEEL.*
Friday afternoon I had a short run dialled in. Friday was a mentally mind numbing day. The brain was mush from work and it rained for most of the day. But it was just 30minutes and sometimes/most of the time when I get my butt out there I DO fell better for it. Now in hindsight, maybe I should have skipped it, because Saturday came and kicked me swiftly up the butt!
When you only have a short time allowance for your only road ride of the week, one word of advice. Make sure you ENJOY it. So what if you have to drive to a scenic loaction and spend 45min’s in the car. The pleasure you get is so much worth the drive and you still get home earlier than if you were doing a 100plus k ride.
|Mother Natures perfection can be found just a short drive outside of Kuala Lumpur|
So I kind of keep it on the small chain ring. Yes you read correctly. For a short while at least. I do not gun it up Perez (a 9km climb). The final TT section back to Batu 18 I push so I am uncomfortable. Nasty headwind yesterday but I believe I still averaged 38/9kph from the 12km marker.
I ran off the bike. This was my first run off the bike since August. I was ready for pain, for serious discomfort. Imagine my surprise when it never came? Hip is pretty uncomfortable but after four minutes I was shuffling away and enjoying the scenery. Drove home and that is where the day ended for me. The week caught up and the body gave up for the rest of the day. So I accepted my fate and vegetated.
A short run (Read 50minutes) this morning over rolling hills, so I went to Bukit Aman. I started out really REALLY easy. I have never truly followed a Sunday run plan to a T, so now I am going to try and execute. Nothing to lose I figure. After 25minutes of really easy I ramp it up (well try) for just 15minutes. I make myself uncomfortable and just keep telling myself it’s only 15minutes. I felt good. My legs are killing me from the week and the fatigue in my system but my breathing that usually poses such a problem was not a hindrance today.
So the week is done, tomorrow it all starts again with a slight increase. It seems a bit bizarre starting training with Christmas just around the corner. But I think I have had enough eat-whatever-you-can-lay-your-hands-on time and now I need to start moving gently forward again.
*If you are embarking on online coaching, remember your coach cannot SEE YOU. A lot can be revealed in seeing an athletes face; fatigue, tiredness, sickness, health, your spirit etc. So it is your job as an athlete to relay how you feel to your coach.
I get this now. Some coaches can read it through how you write. You feel good training is all hunky dory and you are blogging and face booking up a storm, simply put, the world could not be rosier.
But then come the crossroads, the doubt, and the tough days. You are having a rough time and you shut down, close out the virtual world. When this happens they can only help you IF you seek them out and explain what’s going on and how you feel.
Never think you are being a pain in the butt (I always thought this, so didn’t ever bother my coach much). But this is the priceless advice that you are buying into: The guidance. It’s not so much about the plan and what to do and how to do it.
It’s the support network, the understanding, the peace of mind a coach can deliver to you.