Dunsborough X adventure Training

 

With the Dunsborough x-adventure race coming up this Saturday I have tried to be a bit more consistent with my training. 10 days should be enough right???

I know the run will be fine so I was more keen to focus on the swim and bike this week. My sister – an experienced triathlete – advised me to do a beach swim to make sure I don’t panic. So that was another item to add to my list…..don’t have a “shit fit” in the sea.

 

  • Saturday 8th

Run – 18.6km @ 5.02 pace.

 

  • Sunday 9th

RPM – 45 minute class

 

  • Monday 

30 minute pool swim

 

  • Tuesday 

Club Interval Run – 3*3km intervals & WUCD – 13.5km total

500m Beach swim where I didn’t freak out, horray!

 

  • Friday 

RPM – 45 minute class

 

  • Saturday 

17.7km run @ 5.02 (how odd that both run paces are the same)

500m beach swim

 

  • Sunday

Bikram

 

  • Tuesday 18th 

     

    PT session organised by work

 

So looking at all of that how I could be more prepared is beyond me! 😉

I didn’t have a chance to get out on the mt bike so am hoping the RPM classes will be enough to knock the cobwebs. All the swims were great, I love to swim and am comfortable in the water. However I am super slow but nothing I can change in the next few days. I borrowed a wetsuit from a pal so I am going to test that out on Thursday morning……after the man who sold me the tri short advised me too.

Bikram was great and really highlighted how inflexible I am. I am thinking I will make this a habit.

This week I want to do one RPM and one swim. After that will chill until the race. It’s not too big a distance and I will have trained for 10 days so I’m thinking no need for a taper. J

I have no pictures of any of the above, sorry. However I just found some pictures of me from last year! (I did the 12km run of the long course last year)

 


Have a good one. J

 

 

 


I thought this was a running blog?

 

After the Melbourne marathon last year I took a step back from training and running. It was never a conscious decision, I didn’t feel burnt out. But it was definitely welcome and needed. Between moving house, Christmas and my trip to the states I didn’t get back into a fitness routine until the end of January. I don’t regret not running but next time I think I will make more of an effort to stay fit whether with swimming or biking.

Anyway, I am back running a few days a week and loving it. With no race in sight, I am remembering why I love just running and how good it makes me feel. No spreadsheets, time goals, paces or distances. Just turn up to training and run whatever everyone else is doing.

I am going to take a step back from marathons this year, just giving my head a break from it. I am sad not to be training and focusing on another PR. But I am really enjoying running as a hobby. Maybe next year I will do another marathon. Saturday morning runs are great now……I just run with whoever is there and when they pick up the pace for their respective programs, I wave bye and see them at the end for coffee. I do about 18km on a Saturday morning, which if you aren’t a runner sounds far but compared to what I used to do and the pace I run it, is not. I promise. J

I am thinking of focusing on 5kms but they scare the living beejasus out of me! I hear people say “run until your eyes bleed” and it sounds so much harder than the long slow plod for the marathon. Any advice on how to make the transition to shorter faster running? I have never raced a 5km or 10km and a bit nervous! Perth has quite a few of these races so I can try a few.

We moved into a new suburb in Perth at Christmas and I saw on FB today they are forming a soccer club and are in need of players. In a rush of blood I emailed the organiser and offered my services. I used to play a lot of soccer as a kid so hopefully I won’t disgrace myself! Finally, I am going to add some swimming into the mix. I had entered an adventure triathlon race  – the X Adventure race in Dunsborough – on Saturday week as a team with 2 pals – I was the runner. Unfortunately my 2 teammates can’t make it so we had to pull out. It’s down south and a gang of us are camping – it’s about 3. hrs south of Perth. I hate missing out so decided to enter the short (beginner course) myself so I have 2 weeks to train for it!

I went for a swim In Cottesloe  on Monday and I just loved it. I forgot how much I love to swim…..thanks Mum for that gift! I did an ocean swim with Jason on Wednesday morning and thankfully didn’t panic. A few people had warned me that I might so that was a relief. I may be last but I won’t freak out. J

I wish I had more time to train for it, but it is what it is! My course is a 700m ocean swim, a 6km beach and trail run and a 11.km mountain bike ride. The swim will be fine, I will be slow but there is nothing I can do about that now.

The run leg will be fun as there are rocks etc involved – the race describes it as a “1km run along the beach before things get more technical with a 1.5km rock hopping section through to a fun and friendly water jump at Castle Rock. After a quick swim you turn and head for home with a gravel walking trail with some hills and on into T2”. I have no idea what my pace will be as the first 3km is a bit of an unknown, but that’s good as I can forget about times and just enjoy it.

The bike route is single track so will be fun to ride and there is nothing too technical. I used to do more mt biking so am pretty confident I will be ok.

My goals are

  • Don’t panic in swim
  • Don’t get annoyed if you are last out of the water (I will struggle with this one!)
  • Don’t focus on time on rocks, just focus on not falling and stay steady
  • Pray I don’t get a puncture in the woods – I know in theory how to fix one but will fall to pieces under pressure!
  • Have fun!

So this week and next I want to fit in some more swims and get out on the mountain bike with Franman. Any tips for the bike and swim would be much appreciated!

Finally, big up to my sister and stepmother who took part in a duathlon last weekend in Ireland. Cliodhna came third female overall! And Rachel knocked 6 mins off her 5km time (she just started running) and came 5th cyclist overall! I have big shoes to fill.

 


Have a good one,

Gill J

 


Good things come to those who… work

Two good things happened this week:

  1. I bought some new Pure Cadence 3s after trying them during the Brooks My Try It On promotion last month
  2. I got a new PB!

 

Shoes first. I’ve noticed, on longer runs when I get tired and my form drops, that my little toes are covered in blisters afterwards. They are like two big white bubbles on the end of my feet. Sorry about that mental picture. After about 10k, I can feel my feet sliding around in them, and rubbing on the shoes. I have always had Asics, but my feet have reacted this way with the two most recent pairs I’ve had.

 

The Pure Cadence 3s are a snug fit, and as soon as I tried them on I could feel the support they gave my arch.  During the promotion I had a size 4, but now I have 4.5s, which are a much better fit. Weighting only 195g, they are very lightweight too (my Kayanos are 252g), and they have a heel-toe drop of 4mm, which isn’t a major thing for me as I tend to run on the balls of my feet anyway. This makes for giant calf muscles!

 

I took them for a test drive on Monday, which coincidentally was when I was due to run 8m with a sub-46 10k in the middle. It might not have been the best idea to try new shoes on such a strenuous run, but having tried them out last month I at least knew how they would feel.

 

photo-104

 

A sub-46 10k would mean my fastest 10k yet. Squeezing the run into my lunch break (another reason to make it a fast one!), I treated it like a race day, eating porridge for breakfast and nothing but a banana before the run. I knew it would be hard, but it wasn’t until SB said that I should respect the distance and not just go at it that I started to feel nervous.

 

I started with a 1 mile warm up before starting the 10k Challenge. I chose the route carefully – there were slight inclines, but no major hills, and I was able to get a strong start. Throughout the run, I tried not to check my Garmin every kilometre, but it was too hard not to! And it helped with the overall pacing: by half way through I knew I had a certain amount of grace period to make the sub-46 mark.

 

The route was an out-and-back, and as I turned around, and knew the inclines were ahead of me, there was a little mental toughening up going on to keep the pace. I stopped focussing on the entirety of the distance, but focussed on that particular kilometre that I was in, concentrating on not dropping my pace and doing the best I could in that moment.

 

It was a great feeling to get to 8k and realise that, unless I majorly stuffed up, I would make the goal! Then it was challenging: those 9 minutes went on for ages as I pushed to the end! But I was rewarded: I finished in 45:18, which is 1:16 faster than my last PB. I rounded off the run with a 1.5 mile cool down, making 8.5 miles in total.

 

Here are the splits:

  • 4.10
  • 4.19
  • 4.21
  • 4.42
  • 4:35
  • 4:22
  • 4:58
  • 4:41
  • 4:22
  • 4:46

 

So all this speed work is paying off! And at the end of that run: supported feet, with nice, pink, non-blistered toes! Thanks Pure Cadence 3s :)

 

Happy Friday everyone! The weather in the UK is supposed to be warm and sunny – I hope you have a good run :)

 

Ellie B

Slim Secrets Review

 

I was contacted by a PR agency late last year to see if we were interested in reviewing some Slim Secrets products. Unfortunately Ellie couldn’t get the products as she is in the UK but it meant more for me! Horray! Well when they arrived I got such a surprise, I thought it might be like 2-3 bars but I got loads!

 

It’s Christmas!!!!

 

One of nearly everything; obviously I am easily pleased. However I will in all honestly tell you what I thought of these products……I think that’s the point and I don’t want to lie just cos I got some free stuff. I wasn’t sure what I would think of them. I am not a regular purchaser of protein / meal replacement bars usually so wasn’t sure if I would like them. I am one for chocolate bars though so it wasn’t a chore to eat them!

 

I got ‘full size’ bars called:

  • Fibre Power
  • Morning Rev-up
  • Craving Crusher
  • Snack Attack
  • Fibre Power
  • Binge Buster
  • Mintabolism Boost

I also received some mini bars with names like Fit & Fab and some bags of low carb protein balls – Fit Balls.

So what did I think? They are great! In all honestly they are great products. For me the most important aspect is taste, it can have great nutrition stats but if it doesn’t taste good what’s the point. Well these hit the mark on taste? I LOVED the fit balls…..like I wolfed these down so quick! They come in a variety of flavours and I would genuinely sell my soul for the Choc Mint Crisp ones! The bag had 177 calories and 16g of protein. A really good amount of protein for under 200 calories. I think I read that 200 calories is a good snack size??? So these are perfect for that.

 

Next up the Mini Protein Bars. These are all under 100 calories and are packed with 9.5g of protein. That’s pretty impressive – my colleagues tried these ones also and thought they were perfect for your handbag or when you have to wait for a later dinner etc. Enough to feel satiated but wouldn’t ruin your appetite.

 

Finally the bigger bars. These are all 40g and have high protein, fibre and low GI. Many of them are also wheat free. They range in calories from 123 – the “Cookies and Cream flavour with Neopunita & Green Tea Extract” – to about 175. Again, nothing too caloric. The protein is around the 10-12g mark so great bang for your buck! What I really liked is that each of the bars has it’s own ‘function, not just a different flavour. So the cookies and cream one above is a ‘craving crusher’ and it has added natural ingredients to assist with that. Some of them are high in fibre or there is a “Café Latte Brewed to Perfection” that is made with real coffee for a “Morning Rev-Up!”

 

If you want to read more check out their website – it has all the stats laid out really well for each bar.

 

 

 

 

You can also get healthy tips, stockists and so on.

 

I think the most important question is ‘would I pay for these bars’ and I definitely would.

– They all have great nutritional stats so you can find a product to suit your specific requirements.

– They taste great!

– They are at a good price so affordable.

 

Sold! In my humble opinion, if you are going to have a mid afternoon snack why not make it a nutritious and protein rich one!

Any negatives? I didn’t like the taste of the coffee one or the butterscotch balls as much as the rest – I still ate them though! But that is personal taste. You could also get your protein from a ‘natural source’ like eggs, beans etc. However when I am work I cannot make fresh food so I have to have it prepared which I don’t always remember to do the night before. Who does??  I also go to many external meetings and my lunchtimes can be erratic so these would be perfect for when it’s a later lunch day. Nothing like hunger to make you want to kill a client!! This is nit picking really…..I enjoyed these bars thoroughly and have purchased more supplies already.

So, Slim Secrets, I am giving you and your bars a thumbs up!

Gill J