Just been looking through old posts here from when I first started exercising, back in 2003.

Back then it was just 6 years since I’d finished proper swim training and I was complaining about struggling to swim sub 1:30 pace in the pool. Currently, 1:40 is more like it when I get back in the pool and I appear to be quite one-dimensional as I only really have one pace, ± 5s.

As for running, I seem to be about the same. Back then I was aiming to keep my HR under 150 on runs and holding about 10km/h on longer runs, which seems fairly similar to now. Typically now though I aim to keep my HR much lower, typically under 135 or so. This morning’s 8km run averaged 9.3km/h at 125HR.

So swimming ability has definitely declined over the last 20 years, which isn’t surprising as I haven’t done any consistently.

Running is pretty similar. Again, I’ve done nothing, but back in 2003 I was starting from zero as well, never having done any running as a kid.

Well it was an active & eventful weekend!

Saturday saw the running of the inaugural Budgie 100 down at Iceberg’s Pool. It all started a few months ago…

A whole gang of us were around in Mikey’s place having a poker night, we were hammered and Goz turned to me and challenged me to a swimming race, specifically a 100m Free. I agreed and thought no more of it, partially because I just assumed it was drunk talk and partially because I really didn’t want to race as that would mean I’d have to do some swim training and I couldn’t be arsed.

All was well for a month or two until Graeme, who had overheard the challenge, resurrected it, christened it the Budgie 100 and started organising. The race was on, and there was only one rule: you had to wear budgie smugglers, or Speedos to you non-Aussies. We had about six weeks to get organised, which is why I started doing some lunch-time swim squads a few weeks ago.

Anyway, Saturday comes around, it’s cold and raining and the pool is outdoors and not heated. Not very appealing, but there’s no going back now. Graeme had hired two lanes at Icebergs, organised a trophy and got some sponsorship prizes! I wandered down to the pool with my support crew (Jacqui, Denise, Mark & Alannah), arriving just as the first heat got going. Bit of a panic as I thought I’d have 20 minutes to get organised. A quick stretch and it was my turn, with the fastest time so far being a 1:07. I dived in, my goggles came off and I couldn’t really see where I was going, as I was trying to keep my contacts from falling out. Not an auspicious start, but I finished in 1:06 to be fastest qualifier for the final.

I borrowed Graeme’s goggles for the final as I was taking no chances. Thankfully this time they stayed on and it made a huge difference. Managed a 1:03 in the final to win the inaugural Budgie 100 and walk away with $50 in prize money, a trophy which will have my name engraved on it, and a Nike laptop bag! Not bad at all. Goz finished in second and John came third.

The ladies followed up with a 50m Breastroke which was won by Helen, a fact that disturbed the Aussies no end, as it meant that “northern monkeys” had won both races. The men’s race finished Ireland, South Africa, South Africa with Jason as best Aussie in 4th ;-)

So, an excellent day despite the weather. The first year was a resounding success and it looks like I’ll have to phone in a result from Canada next November! Better start training.

PS: Great organising effort Reidy!

Stuart’s Flickr Set

I’m taking it a bit easier this week in the run up to the Budgie 100 and the Gong Ride this weekend. Did nothing on Monday as I had to bring the car in for a service, so no sysling commute. Ty was up from Canberra on Tuesday so I skipped my swim session and went for lunch with him instead. Cycled in and out yesterday and today, then went for a short run on the way to today’s swim session.

400 FS WU
5 * 100 FS on 1:40 (1:22)
3 * 200 FS Pull + Paddles on 3:30 (2:53)
6 * 50 IM Order on 60 (47)
Cramps
Total: 1800m

Got cramps about 40mins into the session, which always seems to happen to me. Obviously not hydrated enough before starting, and the extremely salty water doesn’t help either.

S: 1.8km – B: 33.3km – R: 4km

A good effort this week. Forgot to write as I went along, so here’s a summary.

Bike: Mon AM around the park with Marc, Wed. AM around the park solo, Fri AM to work via La Perouse, again solo. Marc was supposed to come along but baby troubles intervened.

Swim: Tuesday lunch, Mark was in Tasmania and backup coach was a no-show, so did my own thing. Skipped Thurs lunch as was pretty tired.

Run: One run on the way to Tuesday’s swim. Uphill bits buggered my calves. Will have to avoid, or walk them next week.

400 Various WU
2 * 100 FS on 1:40 (1:23)
2 * 200 FS on 3:10 (2:52)
2 * 300 FS on 4:50 (4:34)
2 * 200 FS on 3:10 (2:55)
2 * 100 FS on 1:40 (1:25)
100 Easy
8 * 50 FS Pull w/ Paddles on 50 (42)
Total: 2700m

S: 2.7km – B: 157.6km – R: 4.5km

Got organised today and put last week’s plan in action. Ran to the pool, did the swim and attempted running back. Problem was the pool is so bloody salty that I was on the verge of cramping by the time the session finished, so I only got halfway back to work before having to stop for a stretch and walk the rest of the way! Still, running felt OK so might try and do some more of it.

The session was a good one. No messing about and constantly moving. Racked up a pretty comfortable 3000m with a few minutes to spare. Stroke felt good and 1:25 pace is no trouble, though I still tire rapidly once I pick the pace up beyond that.

500 Free
6 * 50 Free on 55 (40)
3 * 100 FS on 1:50 (1:25)
3 * 100 FS on 1:45 (1:25)
3 * 100 FS on 1:40 (1:25)
100 Fast (1:14)
100 Easy
3 * 100 FS on 1:40 (1:27)
3 * 100 FS on 1:45 (1:28)
3 * 100 FS on 1:50 (1:30)
100 Fast (1:25)
100 Easy
Total: 3000m

S: 3.0km – R: 1.5km

In preparation for the Budgie 100, a 100m Free challenge race amongst a few friends in a couple of weeks, I figured I should get back in a swimming pool and try and get a feel for things again. Not having swum since January means I’m a bit rusty.

Had a look around and decided to join the lunchtime squad sessions at Boy Charlton Pool since they are coached by Mark Newton who knows his stuff and and usually produces a decent workout. The squads I went to last year were a bit useless as the coach knew less than I did and usually churned out almost the same session, week in, week out.

So, I went along for my first session yesterday and it was great. Spending your lunchtime swimming in a heated outdoor pool, in 30C under a blazing sun, is a great way to train. I arrived a bit late as I’d got sidetracked at work, and there was a bit of a problem finding Mark as I was expecting someone walking up and down the bank, not leading the lane. Once that was sorted out it was a pretty easy session.

300 Free
5 * 200 Free on 3:30 (3:10)
100 Free/100 Back Relax
8 * 50 on 1:00 (37)
4 * 100 Free Paddles on 1:40 (1:20)
Total: 2300m

I took it pretty easy, as while I’m reasonably aerobically fit, my arms aren’t used to doing any work at all, so they were the weakest link. Still, swimming in salt water helps as it makes me about 5s/100m faster than a pool.

I’ve signed up for Tuesday & Thursday lunchtimes and I reckon I’ll run to and from the session next week and not bother having a shower until I get back to work.

S: 2300m

When I first noticed the sport of triathlon and decided it was something I wanted to do, an Olympic Distance (1.5/40/10) was my goal. After doing my first tri at Kurnell in December (.75/20/5) I got straight on the net and entered the Canberra OD with Kev. The race was yesterday…

I hadn’t done a whole lot of training between Kurnell and New Year, but had got three decent weeks in since then, so I was fairly confident. I’d also bought my first set of aerobars, but my longest ride actually on the bars was only 15km, though I could tell they were fast. I’d got my weekly long run up to 9km too, so I was reasonably confident the run would be OK.

Drove down on Saturday and saw quite a few cars heading down with bikes inside or on top. Stopped at the servo in Marulan and noticed quite a few cars with the Watch For Cyclists stickers attached too. We were staying in John’s place so rocked up there, watched Kev do some last minute drivetrain clean & lube, went down and registered and then drove a lap of the bike course to see what we were in for. Looked nice and fast. No hills, but a couple of undulations around the back. That set our mind at ease a bit.

Up the next morning and plenty of butterflies. Both of us were novices at the distance so had no idea of what to expect, but we decided to set very rough goals anyway:

Me: 2h 25 – 22 swim, 1:13 bike, 50 run.

Kev: 2h 40 – 30 swim, 1:25 bike, 45 run.

The lake was 27C, so it was no wetsuit which I was delighted about, as I don’t own a wettie and can swim well anyway. Once I had pumped my tyres, got my gear organised and had visited the jacks, the nerves disappeared and it was all calm before the start. I decided to cruise the swim and use it as my warm-up, so once the gun went off I got myself in a bit of clear space and settled in to it. Pretty uneventful, but came out of the water in 24:52 with an AvHR of 159! Too slow and too high a HR, what’s up? Ran up to transition and my hamstrings were close to cramping too which worried me a little. Through transition in 3:19 which is bloody slow, but I can’t do that shoes on the bike thing yet so had to fart around a bit putting them on.

Out on the bike, onto the bars and off we go. It took a few kms to shake of the ‘impending cramp’ feeling and after that all was well. I settled in to a nice rhythm on the first lap with a HR hovering around 160 which was roughly what I had intended. Had a gel around Parliament House after the undulations and went through 20km in 34:30 which I was very happy with as it felt pretty easy. Decided to pick up the pace a little on the second lap, since I now knew what to expect, so held 40km/h+ all along Parkes Way and the Tuggeranong Freeway to the Cotter Rd turnoff (apart from the couple of undulations that is). I got out of the saddle to stretch my legs & back on some of the climbs around the back of the course, had another gel, then finished the lap strongly for a 33min split and an on-the-bike time of 1:07:30 (35.5kmh) which is smoking for me. Aerobars rock!

Legs felt good too, or at least I thought they did. Threw my trainers on and was about to take off on the run when I got that ‘almost cramp’ thing again, so stopped for a quick stretch. Another 2:30 in transition, so probably some free time improvements to be had there. Once out on the run I was suffering! Felt really shit, legs were like lead and stomach was on the verge of cramping. The race map had indicated only two drinks stations on the run, and both were marked as very close to the start so I was quite worried as to whether I’d survive. I walked the aid stations and knocked back water & sports drink then started trundling away again. At that stage I was wondering whether I was going to finish or not. The sun beating down didn’t help either.

Around about the 3km mark I had a lightbulb moment, the fog cleared and the benefits of reading Transitions came to the fore. I remembered that the first bit of the run was supposed to feel like shit, with crap legs etc. etc., so once I knew that then things improved. Well, when I say ‘improved’ I don’t mean that I got any faster, or that I started feeling great or anything that dramatic, I just realised that this was how things were supposed to be.

I was just plodding along and seemed to be running around 6min/km, so I was looking at an hour run split which I wasn’t happy about. The run was a plain out-and-back course, so I was hanging for the turnaround point so at least I’d no longer be running away from the finish and I could tell myself it would all be over soon. Finally I rounded a corner, I could see it 400m away and I got to it in 26:15 (AvHR: 171) which was a bit better than I’d expected. I now had 5km spread out before me and I knew where the aid stations were (there were actually more than two) so it became a matter of running to the next station, stopping, drinking, throwing water over myself, and setting off for the next one. I had long ago adopted a 2/2 breathing pattern (breathe in for 2 footfalls, out for 2), trying to suck in as much oxygen as possible and now I added a little mantra of “Light, Relaxed” to try and take my mind off things. “Light” as in ‘run light on your feet’ which was a bit of a joke as I was in serious plod mode, and “Relaxed” as in ‘run relaxed’ which I had at least some hope of achieving, especially since by this stage I just wanted the damn thing over with and didn’t give a toss about anything else. Anyway, this is getting very long winded, so a summary of the last 3km involved cramps, stretching and more plodding. I crossed the line in 2:32:15 by my watch, with the second half of the run taking 27:45 (AvHR: 176) giving me a run split of 54mins.

Myself and Tom did a First Aid Course back in December and it came in handy now. I was getting dizzy, so I knew that was a sign that I was dehydrated, a bit overheated, had stopped running too quickly and that I’d faint if I didn’t do something about it. The quickest way to cool someone down is to ice the groin and neck as there’s major blood vessels near the surface, so I threw some ice down my shorts, lay down, raised my legs and leaned them against a tree to make it easier to get blood to my head. John had come down to watch the finish, so he plied me with drinks and a few minutes later I was fine and could stretch my rapidly seizing legs. The two of us walked back to wait for Kev come in. I could see him in the distance and knew it was getting close to 3 hours, so I shouted at him to hurry up. “What’s the hurry?” came the reply, but he got moving once I told him the time. He crossed the line in 2:59:15 or so.

So, the end result was that neither of us got close to our predicted times. Kev split 40 for the swim, 1:27 for the bike and transitions and 52 for the run. I managed 24, 1:13 and 54. It was a lot harder than either of us expected. Kev has decided to concentrate on swimming and I need to do a lot more running. Training for the half marathon should sort that out!

HR Data Graph

Update: Official Results

Me: 188th – 2:32:16 – 24:53 / 1:13:23 / 53:59

Kev: 331st – 2:59:18 – 40:10 / 1:27:05 / 52:02

S: 4000m – B: 62.1km – R: 10km

Well this week is fairly relaxed. Went for a swim yesterday which went well. Decent pace without too much hassle. As usual, got out after 2.5km.

100 FS
200 Catch
100 FS
200 8FS/8BC
100 FS
100 Single Arm
2 * {
    400 FS (last 25 scull) on 6:30 (6:00)
    2 * 50 Pull on 1:00 (43)
    2 * 50 FS on 55 (43)
    100 IM on 2:10 (1.32) }
100 Swim Down
Total: 2500m

I skipped my scheduled run last night as I was going grocery shopping after work, and skipped today’s bike ride due to high winds. I would have done both on a normal week, but I’ll run tomorrow and do a ride on Friday which will be all I’ll need this week.

Couldn’t get to sleep last night though, probably because I had skipped the run and wasn’t exhausted ;-)

S: 2500m

Got my lunchtime swim in today to start of another week. Felt really good and just cruised through the sets. A decent session too, with some good 400s.

2 * {
    100 FS
    100 Catch
    100 8FS/8BC
    100 as 25FS/25BC }
3 * {
    400 FS on 6:30 (5:53)
    200 Pull on 3:30 (2:58) }
Total: 2600m

I was supposed to go for a run this evening, but I’m just back from the dentist with half my mouth swollen up, so I’m going to skip it. I thought the appointment was for tomorrow, but a phone call after lunch wondering where I was disabused me of that notion.

S: 2600m

Yesterday was finally almost a proper bike day, free of interruptions. I had cycled in to work although early rain meant I hadn’t done the laps of Centennial that I had planned to do. I cycled home last night and made up for it, incorporating 4 laps of the park into my commute.

This was the first time I got to use my new Profile Design Carbon Stryke aerobars, which I’d had fitted just before Christmas. The general idea is that you get rest your elbows on them, and get your overall bike position changed around to allow this. You end up with more of your weight over the front wheel, which takes a little bit of time to get used to, and far more aerodynamic, meaning you can go faster for the same amount of effort. In my case, I was 3km/h faster around a lap of the park with no extra effort which is a pretty good investment as far as I’m concerned. Time will tell.

Today’s lunchtime swim was pretty good. Lots of 200s which was a nice change from the usual fare of 100s. Felt pretty good and relaxed. The swim sessions are recovery sessions as far as I’m concerned, and are far less important than run or bike sessions, so I just use them to loosen out and stretch a bit.

800 as: 
    200 FS
    2 * {100 Catch/100 BC}
    200 FS
3 * {
    25K / 175 FS on 3:30 (2:55)
    200 Pull on 3:30 (3:00)}
2 * {
    100IM on 2:00 (1:30)
    100BC on 2:00 (1:40)
    100 8FS/8BC on 2:00 (1:42) }
Total: 2600m

S: 5200m – B: 67.3km – R: 12.5km

A bit of catching up to do here. Last Friday night I went for a 5km run:

Lap, AvHR
4:24.0, 139
4:33.0, 150
4:35.0, 155
4:39.8, 158
4:38.9, 160
4:33.8, 163
1min: 125</pre></blockquote><p/><p/>I skipped my bike ride on Saturday morning as I wasn't feeling it up to it. Hit the pool today at lunchtime and felt pretty good, then went for a run this evening. <p/><p/><blockquote class="session"><pre>400 FS<p/>3 * {<p/>    100 K on 2:00  (1:47)<p/>    200 FS on 3:20 (2:46)<p/>    100 BC on 2:00 (1:40) }<p/>2 * {<p/>    4 * 75H/25E on 1:40<p/>    100 IM on 2:00 }<p/>Total: 2600m</pre></blockquote><p/><p/><blockquote class="session"><pre>Lap, AvHR<p/>4:35.2, 142<p/>4:39.1, 153<p/>4:38.5, 157<p/>4:40.9, 159<p/>4:39.0, 162<p/>4:35.8, 164<p/>1min: 127

S: 2600m – R: 5km

Got a decent swim in today which was basically the same as the squad session from this morning which I wasn’t at. Once again, Kim’s too lazy to think up her own session. I didn’t mind too much, though it was a bit odd repeating the warm-up because she thought it was part of the main set??

300 FS
300 K
300 Pull
3 * {
    75 effort
    25 back
    300 FS, every second 50 as drill }, 45s rest
300 FS
300 K
300 Pull
Total: 3000m

S: 3000m – B: 30.2km

Chris (Kamahl from Transitions) decided to enter a team into the Canberra Half Ironman at the weekend as he wanted to do the bike leg. I volunteered for the swim and Michelle plumped for the run. It was the first triathlon I had been to and I had a great time. I got the easy option and was only doing the swim. Chris lent me his wetsuit for my first time swimming in a wettie and it’s unbelievable how buoyant they are! I’d done a 2km swim during the week in a reasonably comfortable 29:30, so I figured I’d manage around 28ish for the 1.9km assuming there were no navigation errors.

The teams started in the last wave with the M35-39 group, so I got up front right from the gun and settled into a nice rhythm with one or two other guys. There was a group of about 5 ahead of us, but they were going much faster than I wanted to, so I let them go. Swimming in a full wettie was quite tough. My shoulders got tired fairly quickly, so when I buy my own one I reckon I’ll go the long john style to give me some freedom around the shoulders.

Water was fully brown, so couldn’t see a thing around me, but all went well and I managed to stay upright once I hit the ramp to exit the lake. Forgot to stop my watch, figuring that the 500m or so run to transition counted as part of my swim time, but I did look down shortly after leaving the water to see 25:36 on the clock, so I reckon I swam around 25:15 or so. Was pretty happy with that given that I was aiming for around 28! Average HR was 174!! Didn’t feel that hard though, but the run to tranisiton nearly killed me! I was bloody delighted to hand over to Chris, thinking to myself “how can these guys be heading off for 90km bike & a half marathon” and “I need to do more than 4km swimming a week”

Chris’s bike computer didn’t start, but we reckon he rode around 2:25. He said it was a very tough course. Constantly up and down, with no flats to settle into. Everyone else seems to agree. Michelle ran about 2:20 which she was happy with.

While everyone else was doing the hard work I farted around taking pictures.

Back into training this week for my first full triathlon at the weekend.

S: 5200m

Got a full swim session in yesterday and felt pretty good. It bore a remarkable similarity to Monday’s session and we did tell Kim she has to make more of an effort. Somehow I doubt it will make much difference though. I had planned to go for another short run when I got home, but it was starting to rain so I didn’t bother.

400 FS
4 * 200 FS on 3:15 (2:55)
3 * {
    50 K,
    250 FS,
    100 BC } 1min rest
2 * 200 Pull on 3:15 (2:55)
Total: 2800m

S: 5000m – R: 3.2km

I got back to exercising yesterday after finally getting rid of the remnants of the flu, or at least getting to the point where I was sick of sitting around waiting for them to disappear. Went for a swim at lunch and stayed in for most of the session. I had got the latest list of squad times and learned that there was a session on today as well, so I got out early yesterday with the intention of swimming today as well, only to be told that the brochure had it wrong and the Tuesday session didn’t exist.

400 FS
4 * 200 FS on 3:30 (2:52)
4 * 100 IM on 1:45 (1:30)
3 * 200 Pull on 3:30 (3:03)
Total: 2200m

I also went for a short run when I got home. I decided to just go 3.2km and leave it at that, and I was pretty glad I did. I could still feel a bit of crap in my lungs and, although my legs were OK, I didn’t want to overdo it this week. Feel OK this morning though, so I might do another short run this evening.

S: 2200m – R: 3.2km

I got fed up still being congested post-flu and not exercising as a result, so I decided I’d get back in the pool and see what happened. Either the water would help clear things up once and for all, or I’d suffer a relapse. James, the fast swimmer, was back for good now that he’s managed to get himself a working visa for Australia so there was no slacking off. He’s about 10secs/100m faster than me which is good as it will force me to do a bit more work in future, and give me someone to drag off.

400 FS
200 Pull
100/200/300/200 FS, 15s rest
Total: 1400m

The sessions have been getting increasingly predictable since our coach doesn’t really have a clue. I’d made the mistake of giving her a few ideas of different sets a month or two ago thinking it would encourage her to experiment a bit, but she just uses the same set over and over. The 100/200/300/200/100 is mine, and I originally suggested it as an alternative warn-up, but now we keep getting it as a main set. I told her she’d have to start coming up with more varied sessions and that she should talk to the morning coach and get some ideas from him. Hopefully things will improve shortly.

S: 1400m

OK, a bit to catch up on. Wednesday lunchtime saw me in the pool for another swim session. I can’t remember what the session was, but did my usual 2km. Went for another run on Wednesday evening, following the same protocol as Tuesday. Managed a total of 5.35km this time, though went out fractionally too fast on the first half and I was pretty tired too. Felt a bit harder that Tuesday’s run.

Laps:
4:30 – 145
4:43 – 153
4:44 – 156
1:58
4:51 – 156
4:51 – 159
4:46 – 161
HR @ 1min: 122

The short lap is from the end of the 3rd lap until 15mins, at which point I turn around and run back to the start of the lap and proceed as normal.

Cycled home from work today and did a couple of laps of Centennial Park. I’d been out for a few beers on Thursday with Kev, Lisa, Chantal and Franciska, having our Sydney-Gong reunion so wasn’t that keen to get on the bike, but I felt surprisingly good. Came home and went out for another run, same deal as Wednesday (5.45km). Felt great too.

Laps:
4:25 – 142
4:40 – 151
4:42 – 153
2:16
4:42 – 155
4:40 – 156
4:32 – 160
HR @ 1min: 121

S: 4000m – B: 69.3km – R: 16km

No training for the last two weeks, so got some catching up to do. At least I had two events instead, so I wasn’t completely lazy. Got the ferry in to work yesterday then cycled home. I had inteded going for a run but my legs were still a bit tired after the Gong ride, so I decided to wait until today before getting back into running. When I woke up this morning it was pissing rain, so that put paid to my cycle today.

I got my lunch-time swim in yesterday though, and while I felt really crap at the start of the session I was much better by the end of it. I’m restricting myself to 2km sessions at the moment to save my energy for running and cycling.

400 FS
100/200/300/200/100 FS, 15secs rest
300 Pull
4 * 25K/75 FS on 2:00 (1:35)
Total: 2000m

S: 2000m – B: 15km

Met up with Niall this morning for a few laps around Centennial Park on the way into work. Cycled via Military Road, Bondi, Bondi Road and then into the park via Queen’s Park and did a couple of laps before Niall showed up. We rode four laps together then I headed off into work while Niall stayed to do another lap. Total distance was 38.1km, and then another 10.2km on the way home this evening.

My lunchtime swim was OK. I was the only person there, so wasn’t that keen on doing a full session.

400 FS
100/200/300/200/100 FS, 15sec rest
7 * 100 FS on 1:45 (1:30)
Total: 2000m

My legs are still feeling good, so I got another run in after getting home. Did 5 laps this time for a total distance of 4.2km.

4.2km, 22:49.4
4:26.2, 142
4:29.0, 151
4:33.9, 151
4:37.8, 151
4:42.2, 152
HR @ 1min: 118

S: 4700m – B: 49.1km – R: 10.9km

My swim on Monday lunchtime wasn’t too great. I was still feeling a bit tired after the bike ride on Sunday, so was prett sluggish in the water. Luckily enough it was a fairly cruisey session. I think our coach is running out of ideas though, as she was stumped as to what session to put up on the board for us. I think it would probably help if she prepared a session before arriving and didn’t have to think itup on the spot.

400 FS
8 * 50 FS as {
    2 on 60
    2 on 55
    2 on 50
    2 on 45 }
400 Pull
3 * 3 * 100 on 2:00/1:50/1:40
400 Free
200 Pull
5 * 40 Kick on 1:20 (60)
Total: 2700m

S: 2700m