Just do it

"You cannot change anything in your life with intention alone, which can become a watered-down, occasional hope that you'll get to tomorrow. Intention without action is useless."

Caroline Myss

One more time

I will be returning to Penticton in late August for another go at Ironman Canada.

I secured my ticket in the rolldown after the Oliver half ironman yesterday. As I type this early on Monday morning, I'm aware that I put in a solid effort. That said, I'm in good stead.

My race went largely as I expected. I had a fair degree of confidence in my fitness heading towards the start line though I was far more nervous than I can recall before any recent race - though since Ironman Canada last August, the one race I have done was a 5k running one in Seattle in late November.

So I was rusty.

I swam 34 and change. I was in the third and final wave - everyone over 45 years of age. I got a great start and swam hard for the first several hundred metres and for the first time in a long time, I found some very helpful feet and with a few surges was able to benefit from them til they pulled away at about the half way mark. I was 10th in my age group.

At Oliver it's a long transition from the beach to T1. I clocked 3.21 and I ran relatively hard, passing a lot of people.

Onto the bike and this for me was going to be the challenge. I wasn't fully confident of what my conditioning was because I haven't been outside on my bike much this season. But I felt good. And I rode 2.35 for 93km, avg speed of 35.9 km/hr. I was very happy with my spin. I had the 10th fastest bike.

The run proved the challenge on this day. To be honest, I was a bit disappointed with my final time of 1.39, though the consolation was it was 6th fastest split in the age group. I started slowly and it appears perhaps I started just a tad too slow.

I was confident of a top 10 finish - and felt I could be competitive for a top five too. I was 9th overall. As it turned out I got the second of three spots allocated to my age group.

I'm looking forward to building on the fitness I have now.

Oliver Half Iron

9th in the age group

Swim 34:16 1:43

T1 3:21

Bike 2:35:34 35.9

T2 1:39

Run 1:39:06 4:44

4:53:54

Oliver awaits

As Oliver approaches this weekend, I'm confident.

The last few weeks I've had some good spins on my bike - albeit mostly indoors - and I've had some solid swim/treadmill sessions too.

I know that I have to start to extend my run sessions a bit but I've had some very high quality 1k and 2k all out effort sessions the last few weeks and they have really bolstered my confidence.

I really would like to make my run stronger this summer.

Road warrior

Roadies are simply different than triathletes. And I was reminded of that earlier this evening after participating in the Friday evening hammer session in the valley.

From a training perspective, it was a solid hit out.

From a cycling perspective, it's not something that I will seek to repeat.

It's been several years since I've cycled consistently with a group, and one in which I had a 'feel' for the other riders.

As much as I appreciated the push, I prefer cycling on my own which I've become accustomed to the last two years in particular. And I like my trainer too.

Hedged

While technically not a sport, attacking and whacking a hedge back into some semblance of order is a workout nonetheless. Perhaps it will help me during the swim, somewhere.

TT dust

I headed out for a spin today and intended initially to simply check out the time trial course that I had used last summer.

The road is in worse shape than a year ago and the hilarious part was that there now is a sign in bright orange: Pavement broken. Ah, I don't think that helps much.

As I rolled to the starting point for the 20km - about 10km out and then the same back - I thought that I would put in a bit of effort and see what happens. I can't resist analyzing a few numbers, no matter how relevant, or not.

I clocked 17.20 for the first 10km, I opted to leave my speedo at home and so I also wasn't watching my cadence. I rode steady, dodged a few holes - some new and some I remembered.

At the turnaround, I thought, OK, I'm going to work going back because, as it is generally uphill, I'll need to put in some effort and who knows, maybe I'll negative split.

I didn't catch my exact time as I was shifting my eyes fast from my watch to the road because shortly after finishing one effort last year I crashed through a massive hole right in the middle of the road that I hadn't seen because it was in the shade.

It was a decent effort in the end, and also a reminder that it's a good thing that my race is a month away. I'm on the right track but need a bit more work to sharpen up.

Three books

Check them out:

Margreet Dietz

SDofS completed

Well .. I can check this objective off my list!

I swam for seven days in a row. I swam twice on three days (Tues, Weds and Thurs).

The shortest swim was 15 minutes, the average about 45 mins and the longest was an hour.

That short swim was the result of overcrowding at the pool and a decision I made to stop rather than dodge four others moving at variable speed in the one 'free' lane. It was a good decision.

The end result: PB's for 50m (38-39 sec) and 100m (1.23-.24).

*Times based on watching the clock on the pool deck

I must admit that I lose count far too easily so the exact distance covered, in total each swim, is unknown.

I am estimating conservatively that I swam 1.5km in 30mins and 2km in 45mins and 3k in the hour.

So I'm estimating that I covered 20km through the week.

And in a 25m pool that's 800 laps, which I think is a good reason why I lost count from time to time.

But the week - despite what the note suggests - wasn't about numbers.

It was about reinforcing a few simple changes in how I swim. I focused on three things every time I hit the water.

First, pulling all the way through and feeling strong throughout the pull.

Second, tilting my head up just a bit and looking ahead rather than down. This needs a bit more work as when I'm doing the 100m sprints I tend to be 'head down and in fourth gear'.

Third, kicking - because I've not been using my legs enough to help me go forward. I kicked 200m today. I can't recall ever having used a kickboard for 200m. And while I am kicking while using the pull buoy, I haven't been kicking enough. Though I don't believe that I'm 'over' kicking, just kicking more judiciously.

It was a great week. Thanks for the input. Every piece of advice I've received has been a help.

Margreet runs through Rotterdam

Yes, she's done it again - her 13th marathon.

Rotterdam was held earlier today and Margreet "cruised" to a 3:11.51. That placed her 8th in her age group - which was won with a 2:39 clocking. Talk about a competitive field - in the age group ahead of Margreet, 21 women finished Sub Three.

Back to Margreet the Marathoner.

She has now run all eight of her latest marathons in 3 hours and 15 minutes, and change, or faster.

2009

NODM 3:10:39 *course record

Vancouver 3:10:19

2008

Victoria 3:07:10

Vancouver 3:12:26

2007

Canberra 3:08:48

Gold Coast 3:15:13

2006

Gold Coast 3:13:01


Rotterdam was her first marathon in her home country and it sets the stage for the next one - yes, she's already looking where she will run next.

Charlotte's take on Born to Run

A post from Charlotte Paul's blog on 'Born to Run'.

Like most people I know- I’ve just finished reading “Born to Run” by Christopher McDougall. The main feeling I got from it was a renewed passion for running, just wanting to run free! Just running for the sake of running, with no agenda, for the love of it. For that reason alone I would recommend this book to anyone who would like some fresh inspiration.

I loved one character, Jenn, and her approach to racing. Basically flat out until she couldn’t go anymore. It sounds exhilarating. However I’m not sure about her pre-race drinking:)

The book throws up a lot of controversial topics, ranging from shoes, injury management and causes, even diet. I do like a book that makes you think, and isn’t instantly forgettable. McDougall mentions studies that show a surprising correlation between cost of shoe and rate of injury! As cost increases, injuries rise rather than fall. The book throws up the questions, are we in shoes to make the shoe companies money? What about orthotics?

McDougall suggests that some medical professionals are a bit too quick to blame running for injuries, rather than the shoes- and hence the run technique. I think it’s a crying shame that people are told to stop running altogether when they get injuries that are in fact simple to fix.

My shoes have progressively been getting lighter and lighter, and less built up over the last 2 years, whilst I have been injury free. I’ve moved gradually over the last 2 years from training in “lightweight trainers” like the Nike Zoom Elite, to now shoes that are considered racing flats like the Nike Marathoner, Lunar Racer, Speed Spider and the Free 3.0. So for me, book confirms what Kristian and I have been thinking and doing, and that we’re moving in the right direction.

I’ve been making the move gradually, allowing my feet to adjust and get stronger. In January this year I finally threw out my orthotics. That was a fantastically liberating feeling. A pretty similar feeling to getting rid of the heart rate monitor! I didn’t like the idea of being dependent on them- like a crutch. I can’t tell if my lighter shoes have made me faster- there are simply too many other variables. They certainly have not slowed me down and it’s my longest spell injury-free. But I do agree that a lighter shoe puts you in a better position. One that is more upright with your feet landing underneath you, preventing the heel-strike.

A friend of mine tuned in on the diet aspect of the book. To be honest this part of the book washed right over me.

My take home message was to continue my gradual shift into lighter and lighter shoes. That the Trigger Point Performance Therapy approach to injury prevention and rehabilitation is the correct one. And that we are in fact “Born to Run”.

OOhh, and I do love a good quote…

“You don’t stop running because you get old.
You get old because you stop running.” Jack Kirk

“The best runner leaves no tracks” Tao Te Ching

So as the barefoot phenomenon gathers speed … pick up a copy of “Born to Run” by Christopher McDougall and see what all the fuss is all about.

Charlotte

Born to Run

I had seen a mention of the book along the way, I can't recall exactly where. And then we saw it in a bookstore near Pioneer Square in Seattle in late November.

However it wasn't until prompted by two friends did I look it up at the library and brought it home.

It's interesting, I think, how a book says different things to different people.

I found the book a bit tough to get into.

It's the story of Christopher McDougall's journey into the world of ultrarunning. Within the story is his search for the reason why his foot hurts?

He mixes comments from doctors, research by a range of academics and explores the world of the Tarahumara Indians who live in Mexico's remote Copper Canyon.

He challenges us to rethink what we eat, how much we eat, how we run, the shoes we run in and why running is as innate to humans as breathing.

It's a good read.

One passage that caught my attention was the basic running advice from the guy who had befriended the Tarahumara.

"Think Easy, Light, Smooth and Fast. You start with easy, because if that's all you get, that's not so bad. Then work on light. Make it effortless, like you don't give a sh.. how high the hill is or how far you've got to go. When you've practiced that so long that you forget you're practicing, you work on making it smooooooth. You won't have to worry about the last one - you get those three, and you'll be fast."

I'll stop there - time for a run.

Spinning

I spun on the trainer five of the last seven days. Eight hours in all. It's a start.

I also tweaked my position a bike - lowering the seat a tad and shifting my cleats so that my knees track more straight.

Today I didn't spin. However I did a solid hour on the treadmill with eight repeats of 3 mins hard and two mins recovery. Then I fell into the pool for half an hour with the paddles and pull buoy.

Starting tomorrow is my Seven Days of Swimming (I didn't count today but perhaps I will reverse that decision when Saturday rolls around. One must be able to adapt.)

Entered - Oliver Half Iron

First race of the season - June 6th.

The Debate

My internal debate continues and today is decision day. I haven't yet made up my mind.

The question: Enter the Oliver half iron and seek to qualify for Ironman Canada? Or wait?

Waiting isn't any easier.

It's now 6.30am here and I'm somewhat delaying an early morning spin on my trainer. I'll get there momentarily.

I'm keen to be more fit than I am now. I think - rather I know - having the focus of a race will make it easier for me.

Seven Days of Swimming

In the last few weeks, I've been in touch with three friends - two are coaches.

I've written a seven day program which involves swimming at least once seven consecutive days, starting on a Monday.

The idea was sparked by my continuing fascination with 'epic' training. But this pending swim week isn't about volume - it's about feel.

In the last year, having eased significantly on overall volume and crazy brick sessions, I've become more technically proficient at each sport.

Swimming is, of course, the hardest to master from a technical point. I feel like I'm swimming superbly and then I see someone in the lane beside me zooming past with what looks like far less effort.

That's OK. I don't need to be the fastest swimmer. I won't ever be the 'fastest' swimmer in a race but I am determined to become faster and swimming seven days in one week is my plan to bolster my feel in and of the water.

I'm not simply going to swim seven days next week. In fact, I've been building towards this for several weeks now. I don't want to injure myself.

I'm now swimming four times a week and I'll bump that up a bit over the next two weeks. And I'm continuing a three times a week push-up regimen found on onehundredpushups.

Signs

Superstitious? Me?

Not really.

But I do like it when I see things that validate what I'm thinking and perhaps bolster my decision making.

This weekend a very good friend qualified for Hawaii at Ironman China. He earned his spot after years of hard work.

I also caught a glimpse of a former pro who lives in the town where we do, on the same day.

Two signs not be to ignored.

Back at it

I had news this week of a key development .. a good mate of mine has put in a final push to race Ironman China later this month - next weekend.

Like me he's been training on his own for the most part and like me he lost a bit of motivation to train in the last few months.

But he was inspired again, and the Koach has put him on a strict one month schedule to get to the start line as best prepared as he can.

It's helped me get back at it this week.

I hopped on my mountain bike for an outdoor spin, went for a good run and have hit the pool two mornings in a row.

Now, I'm still a long way from being what I consider to be 'fit' or 'in the zone' in terms of training to race.

But I have to start.

A year ago I was so highly motivated at this time. I was hammering myself in the pool and on the treadmill. And I was spending hours and hours on my indoor trainer.

Life has subtly reminded me that there is more to it than Ironman. And while I can acknowledge that point, it doesn't mean that I have to give up the sport or my preference to train at the highest level that I can find.

And so the 10 x 100m all out efforts in the pool today were a bit harsh but they woke me up in more ways than expected.

Margreet's book now available on amazon.com

You can get a copy of Margreet's first book, Running Shoes are a Girl's Best Friend, on amazon.com.

Here's the link.

We understand from one buyer that it was ordered, printed and arrived in Australia within two weeks.

Where did the month go?

February has been a blur and also a bit of a lost month training wise.

As most people know the Olympics finished today and for us here on the Sea to Sky Coast of British Columbia it's been a rather intense time - all good though.

Today's final match in which Canada won the men's hockey gold medal capped a superb two weeks of competition.

What struck me most about the Games were the individual athletes.

The allure of becoming, being an Olympian never ceases to dim for me. I have tremendous respect for these athletes as they put far more on the line in order to perform at the highest level of sports that pale in comparison to triathlon.

Skeleton? Nordic combined?

My brother dropped in and we caught first a women's hockey semi-final match and then the men's 10,000 metre speedskating final: there were just 15 competitors in the second event.

As seen mostly clearly with the finish line dash in the men's 50km cross country race, less than 2 seconds .. far less time than it takes to read this sentence .. was the difference between first and fifth place.

The first 18 across the line in that race were within 42.6 seconds!

Every second counts. And in triathlon that holds particularly true when it comes to doing all the little things right. It's a reminder to me to practice my transitions - the simple act of putting on my helmet and sun glasses and then leaping on my bike (hopefully the race organizers will let me clip my shoes on my pedals before the start).