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.
Run – 18.6km @ 5.02 pace.
RPM – 45 minute class
30 minute pool swim
Club Interval Run – 3*3km intervals & WUCD – 13.5km total
500m Beach swim where I didn’t freak out, horray!
RPM – 45 minute class
17.7km run @ 5.02 (how odd that both run paces are the same)
500m beach swim
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 did a long run whilst down in Dunsborough this weekend. Up at 6am but a pal wanted to join me for the first 3km so we didn’t get going until she was ready at 7! Oh well. We got to see the sunrise which was beautiful. And more importantly I could read the directions on my hand. I spent about 20 minutes trying to find the straightest line near the house! It was torrential rain when I got back….beautiful to look at from the balcony. Not so pretty from the hilly roads.
It was meant to be 21km @ Medium Run Pace (MRP) with a 13km shift @ Marathon Pace (MP). I was going to run for 6km at around 5.00 m/km then take it down to 4.48 for 13km and then slow down for the last 2km. Yeah, that didn’t happen. About 5km in I realised I had picked the hilliest road to run along – I was so focused on picking a straight road I wouldn’t get lost on, I never thought about elevation. Importance of Directions > Elevation Stats. If there is a chance to get lost I will. It has become so bad when I run with my group, that if we are unsure they ask which way I think and then we go the opposite! You can see from my splits below it wasn’t as consistent as I would like but I did my best with the hills! That last one killed me! It was so tough.
I got back to the amazing house we were staying in at around 9.05 and the yoga teacher we had booked arrived at 9.15. So it was like a 90 minute stretch out after which I certainly needed. I am next to useless at stretching. I can run for 3 hours but god forbid I take the time to stretch out for 15 minutes after. Hence why I am going to the physio later! Last year when I did my marathon I had to get a cortisone injection 9 days out from the marathon after suffering some knee pain. It turns out stretching, correct shoes and strengthening exercises are good habits. Good habits that I do not indulge in. I have started feeling the beginnings of twinges so I booked an appointment with a physio for this afternoon – want to really start focusing on strengthening my core and legs. Apparently pains in knees are often related to weak muscles in your hips etc…..so if you strengthen those it helps out.
And wearing correct shoes. I went to a podiatrist who is in our run club and he likened the support I get from my current shoes to being as effective as “hessian sacks” and he was “astounded I was still running”. He recommended Lunar Glide and Lunar Free – I like to run in Nikes despite them being the laughing stock of runners. I find them really comfortable, good price and fun colours. Which is obviously the most important criteria. I ordered these last week – pretty tame colours for me to be honest.
Because I have been feeling twinges I decided to step back the training this week and took a break until today. The legs felt good but I got a mild asthma attack! I can’t catch a break. 😉 I have 23km this Saturday so fingers crossed I’ll feel back to normal then.
Catch you soon.