Sunday, June 28, 2009
Rewind two days and I had this wonderful swim in my work town pool at 29c.
For those who don't know I live in a town called Witbank but work in a town called Springs. The distance between the two is 105km and yes I waste just over 2 hours a day getting to work and back. If you follow my blog you will know that me and Jacques( who is training for IM South Africa 2010) have huge issues with the gym and the temperature of the pool. During winter the pool's temperature dropped from 24c to 16c and the gym can't give any reason why( and it is a heated pool so they say). The reason this morning when I asked the receptionist was and I quote " It's winter that's why it is 16c".
To cut a long story short this is why I then decided to join the Gym in my work town. I went there on Friday night and the water was 29c, a little bit hot but I prefer swimming in 29c water than in 16c water. Going to a different pool and with the warmer water it made such a difference to my swim session. I've decided now that I will do my Monday, Wednesday and Friday swim session at the "work" pool and do my Sunday session at the "home" pool. Because of the home town gym not sorting their pool out I now need to pay two gyms just to get my swimming done.
On more than one occasion this morning during the swim I thought about this statement on a T-Shirt I once saw Bryan Payne( www.trainingpayne.blogspot.com) wore which said "Suck it up". I realized that if I want to improve my swimming I need to work hard at it and just suck it up. Even with the wetsuit it was freezing.
Later today I did my Brick session which was a 4 hour ride with a 30 minute run. Johann de Klerk joined me for the first 1h30 and then I was on my own. The wind was wicked and it was really a mental issue doing the bike. Yet again I just reminded myself to suck it up. After my run I looked at my "new" Newtons and could not believe that I've already done 150 km's with them, I just got them the other day.
When I finished my training, Gerhard my sisters friend volunteered to do the barbecue and I could just relax and watch him do everything, thanks Gerhard.
Must say I am over my mid winter over indulgence and are back on track with my nutrition and training. This week can be a real good one or a bummer as I am suppose to get my P4. Will see how it turns out.
Gym: 1h03 547 kcal
Run: 2h00, 24.4 km, 4:55 min/km, 143 bpm, 1888 kcal
Swim: 56:44, 3 km
Bike: 3h58, 116.2 km, 29.3 k/h, 134 bpm, 3398 kcal, 229 watts ave.
Run: 27:27, 5.5 km, 4:59min/km, 142 bpm, 425 kcal
Swim: 7.5 km
Bike: 194.2 km
Run: 46 km
Gym: 2 sessions
Total: 15h02, 247.7 km, 11672 kcal.
Friday, June 26, 2009
I guess this time it was a mistake and the beginning of my mid winter "eat as much as you can" day, which became two days. I don't know why but I just let go and ate more than I was suppose to on Monday. Tuesday morning I felt better and did my morning tempo run but that's where it ended, training wise. I continued with my eating spree and even had two doughnuts on Tuesday.
There is a guy that comes to the dealership every morning with a trolley full of any food(unhealthy) that you can think of. I think he was so surprise to see me buying from him for two days as I NEVER buy from him. Come Wednesday you could see that he was disappointed that I didn't buy from him. As of this morning he didn't even bother to come to my office. If I have to list all the food I consumed on Monday and Tuesday this post will be a very long one.
On Wednesday I was back on schedule with my eating and training or so I thought. Luckily I stuck to my eating plans but the training was not 100% on schedule. As I got to the gym after work to do my swimming the water was only 17c. With the outside temperature at 10c this is not fun. I really tried to push through the workout of 4.5km swim but the water was so cold and after 1km I was shivering while I was swimming. I just could not relax in the water and decided to get out.
Since Thursday I am back on schedule and tried to catch up on some sessions lost during the week. I won't be able to catch up on all the lost sessions but I made up some. Tonight I must swim again and I've decided to go to the gym in the town where I work. The water is 26c, maybe a bit warm but I rather swim in 26c water than in 17c water and struggle to complete the session.
Why is it that when you do something wrong or didn't achieve what you aimed for you always look for something to make you feel better or justify that, that you didn't do. On Thursday I looked at the 20 weeks prior to Ironman South Africa and compared that with Kona. I've made a chart comparing time and km's training between the two and that made me feel a bit better.
For the first 4 weeks of the 20 week block I've done 605 km's more than IMSA and 39 hours more (Sounds a lot but the third week of IMSA had no training as I was sick). At least that made me feel better but now I just need to stick to my training program. When I did the comparison I saw some big training weeks during my IMSA schedule with virtually no down time.
Thanks to Kimberley Schwartz (http://canadianironwoman.blogspot.com/) who directed me to the right place to get a countdown timer for Kona. I did have the one you download from the Ironman website with Powerbar articles but the date is wrong. They have it as the 11th of October and not the 10th. This irritated the crap out of me to see the wrong date every time I go to my blog.
Ah, almost forgot. Got an email from Marco at the bike shop yesterday saying that my Cervelo P4 has been shipped to them and I will have it definitely next week. Wow, can this be true? Waited more than 9 months since I paid the deposit.
Gym: 1h11, 427 kcal
Bike: 1h19, 44 km, 33.2 km/h, 1210 kcal, 140 bpm.
Run: 30:31, 5.7 km, 129 bpm, 408 kcal,
Bike: 1h00, 31 km, 122 bpm, 725 kcal
Sunday, June 21, 2009
But before the real celebrations could begin I first had to do my recovery swim session and my Long run. I did my swim session before Church and was just in time to go to church with the family.
After Church I did my long run and I don't know if I am just getting fitter and stronger or if it is the new shoes but I had a super run. I did not feel tired and my legs felt super strong even after yesterday's gym session and 4 hours plus on the bike.
When I finished the run we were of to my favourite restaurant, Piato's.
Dejone enjoy a glass of water and pretending it is wine, Not yet girl. For the whole week I am having this graving for a beer. Kim suggested I might as well enjoy a beer as the graving won't go away. For the whole training block when I prepared for Ironman South Africa I didn't have any beer or wine. I believed my recovery was better and my weight kept coming done. Well I am now 4 weeks into my 20 week training program but I just had to enjoy a beer. Hopefully that is now the end of that until October.
The week was a real good week and I managed to keep to my schedule apart from one easy bike recovery session that I missed due to work, but the 25 minute with Dejone almost made up for it.
Swim: 52:31, 2.5km
Run: 1h40, 20.5km, 142 bpm, 1567 kcal, 4:54 min/km, 88 rpm, 115cm stride.
Swim: 12.5 km
Bike: 259 km
Run: 49.2 km
Gym: 2 sessions
Total: 19h43, 320.6 km, 15166 kcal.
Saturday, June 20, 2009
Yesterday morning was suppose to be my easy recovery run before the long and hard weekend workouts but instead it became a Tempo/Time Trial Run. As I went for my run at 4am on Friday morning and I came round the one corner towards the new Suburb they are busy building I ran into what I suspect to be two Burglars. There was some sort of eye contact, if you can have eye contact at 4am in the dark and then they suddenly turned around and run like hell.
I think me wearing a yellow reflective jacket and the runners headlight for visibility made me look like a cop. For a moment I didn't know what to do, I just reduce my pace to a shuffle and continue running without thinking. Then they looked back at me while running down the street and something in me just said run after them. I chased them for, I guess 200 meters before they swerved into the field with me still about 20 meters behind them shouting and yelling anything that came up in my mind, including some swear word( sorry Warren).
I quickly realized Newton running shoes are not made for Trail running and I stopped the chase. Then it struck me how stupid I am. Here I am chasing two guys in the dark without me having any sort of protection and ending up running after them in a pitch black field. I quickly turned around and made a sprint to the tar road. Neatless to say my heart rate was now at about 170bpm where it was suppose to be at 137 max for the workout. I decided to carry on with my running but was now sooo scared with me running in the new suburb with limited street lights.
About 2 kilometers further down my route I came across a neighbourhood watch vehicle and I stopped the man and explained to him what happened. He asked me for directions as to where it happened but as I looked back he turned left into the street where I said right. Guess he wasn't very clued up with directions or willing to look for them. Only positive thing of the morning was that I had no problem getting my heart rate up for my Tempo bike session after the run.
I was suppose to do the bike on Thursday night but with Tuesday being a holiday my week was cramped with meetings on Wednesday and Thursday evening. I could manage my swim on Wednesday evening as the meeting finished early but Thursday's meeting was going on until late and I had to postpone my bike session to Friday.
It feels like my swimming is really improving and I can see it in the times and I don't feel as tired as before. On Friday I did 12 x 100m with 5sec rest in between and where it ranged in the past between 1:47 and 1:53 it was between 1:39 and 1:45 for all of the sets. I still need to improve on my new swim style but I am working hard on the drills and new technique. Although I am not fast yet I swam 4km on Wednesday and 3km on Friday and I am still feeling good afterwards.
This morning I decided not to go to work and slept a little bit late as I had two nights where I only manage 5 hours. One can feel it immediately in your workouts when you don't get enough sleep. I did my gym session in the morning and then it was a 4.5 hour bike over mid day. I thought that doing my bike from 11h00 to 15h30 will expose me to some heat but even with two sweaters on it was freezing out there and the wind was really strong and icy.
With my last post being Sunday due to my heavy week hereby a summary of the weeks training.
Swim: 1h05, 3km
Bike: 2h33, 68km, 119 bpm, 1764 kcal
Run: 50min, 10.3km, 143 bpm, 794 kcal
Run: 1h05, 12.8km, 134 bpm, 925 kcal
Swim: 1h25, 4km
Gym: 1h08, 500 kcal
Run: 30min, 5.6km, 129 bpm, 400kcal.
Bike: 1h30, 50km, 141 bpm, 1397 kcal.
Swim: 1h00, 3km
Gym: 1h06, 734 kcal
Bike: 4h30, 137km, 133 bpm, 3785 kcal,
Sunday, June 14, 2009
Yesterday's gym session felt much better than the one Thursday and I am getting used to the two sets of each exercise after doing one sets since IM.
After the gym session I went to work and the mist was really bad, much worst than Friday. The highway was again closed for traffic and the alternative route was not much better. At some stage I was doing 10km/h and could see nothing in front of me. It is really dangerous going too work in the winter with all the mist. When I finished work there was a 4 hour bike session waiting for me.
I wanted to go outside and do it on the open road as the sun was shining after a week of raining.
The only problem was that I would finish in the dark so I got onto the Computrainer. With these long sessions on the Computrainer I think it is more demanding on the mind than on the legs. When I started I didn't think or feel that I will stick to 4 hours but doing the Real DVD course of Hawaii made it a bit easier by watching a "movie" while cycling.
This mornings swim session also felt good and I think I am getting the hang of the Total Immersion way of swimming. I am much more relaxed in the pool and I did the 2.5km and wasn't as tired as in the past. The speed is not there yet but I am only concentrating on my technique for the moment. This afternoon was my long run and I really enjoyed it.
It's a good thing I didn't test drive the Newton shoes before I bought them, as I wouldn't have if I had one run in them. After the first run I wasn't impressed and with the second run they felt better but still nothing special. I wasn't sure today if I should use them for my 2 hr long run but I'm glad I did. They were so comfortable and my legs weren't as tired as in the past and I am only now in the beginning of my training block. I think the laces were a bit loose on the first three runs and I tightened them a bit before I went out and the shoes felt much more stable.
Jakkals( www.trijackal.blogspot.com ) send me a message after I finished my run to say that when he went for a run this afternoon and he ran into a shootout at the shopping mall. He had to hide as bullets were flying all over the place. I am so glad he is OK. I ran past the same shopping mall less than two hours before this incident and it makes one really scared at what can happen to you even if you are just minding your own thing and do what you love, training for IM's.
Gym: 54 min, 515 kcal.
Bike: 4h01, 122 km, 133 bpm, 3391 kcal, 30.4 km/h
Swim: 50:06, 2.5km.
Run: 2h01, 23 km, 140 bpm, 1834 kcal, 5:13 min/km, 87 rpm(cadence).
Friday, June 12, 2009
Yesterday was a day full of surprises. As I got home there were two parcels from the Post Office.
When I opened the first one it was a DVD of last years Ironman World Championship in Kona. This was a real pleasant surprise and nice gift. I did not order it but I think it was send too me after I registered for Kona. Just a pity I could not watch it last night as I was at Dejone's school for the election of a new school governing body. Will definatly watch it tonight.
The second parcel I opened was this number plate holder from Triathlete magazine. I renewed my subscription for another year about a month ago and it said that you get a free number plate holder if you renew. I thought this was only applicable to US citizens so I was really happy to receive this gift although it is small, it makes you feel special and that some companies still cares about their clients by giving small gifts even in these tough economy.
Another surprise was that I got elected to serve on the school governing body. I've been serving on the body for six years now and three of those years as chairman. One can not just think you will be automatically re-elected because you've been part of the governing body for six years. The parents need to believe in you and especially if you are chairman. If they don't see progress or are not happy with the way things are going at the school, they will show it with their votes.
I am glad that the parents still believe that I can contribute towards the school.
Wednesday, June 10, 2009
I could not believed that and thought that maybe the Polar was giving me inaccurate data. This morning I took my Garmin Forerunner 305 along to see how accurate the Polar is. Well I must say it is very accurate. I did a 1h15 run and the Polar was out by 5 meters. The data was also very close to last week's run. Last week I did a 1h05 run but cadence, stride length and running index was the same as with my Zoot shoes.
This mornings run felt more comfortable than yesterday's and I think if one can get used to the Newtons it won't make you faster but at least you will have a more comfortable run. I experienced some slight stiffness in my calves later during the day but nothing serious. I'll guess I will need to spend more time with the Newtons before I will know if they are the shoes for IM.
When I came back from my run I took this photo to see how visible I am to motorist. As I am running at 4am in the morning it is pitch dark especially now during winter. I had three incidents where motorist just drive straight at me and it seems that they want to see how close they can get too me. One person even swerved towards me, I am sure it must be people that are either not mentally sound or they are jealous at me for running. I thought maybe they can't see me but from the photo I think I am very visible.
On my running route this morning I ran past the new Gym that is opening soon. I wanted to have a closer look at the inside and when I ran up to the entrance, new concrete was laid and I left some nice Newton sole imprints. There was no barriers to warn me. I thought it was really funny to see these nice shoes prints at the gym's entrance and when I left for work later I took the camera to take a picture. When I got there a guy from the construction company was looking at this mess someone made to his entrance and he was in a serious discussion with I presume the night watch man. I decided to rather just drive slowly past the gym and not get out and say to the guy , Hey it's my prints can I just take a picture.
I am still "struggling" with my "new" swim technique and it is quit frustrating to do so many drills and not doing the distance. I must just be patient but that's not something I am good at.
Yesterday was my late mother in laws birthday and today it's been 3 years since my father passed away, so things are a bit emotional right now at the Stemmet household.
Bike: 1h00, 27 km. 128 bpm, 804 kcal
Swim: 40 min, drills
Run: 50 min, 10 km, 142 bpm, 783 kcal, 5:01min/km
Bike: 2h15, 70km, 131 bpm, 1898 kcal, 30.3 km/h( first 70 km of IM Kona on Computrainer)
Run: 1h15, 14.1 km, 136 bpm, 1096 kcal, 5:20 min/km
Saturday, June 6, 2009
Thursday, June 4, 2009
The graduation was in Pretoria, about a hours drive from Witbank and it was me(photo above with my sis), my mother and my sisters boyfriend that went with her. It started at 6pm and they first had the welcoming and opening and then awarded four people their doctor's degrees and this carried on for more than half an hour. While this was happening I counted the names on the program and it came to 332.
To be honest I was a little bit worried, if it takes them almost an hour to open the proceedings and honour four guys, when are we going to finish?
Luckily the program had all the names of the graduates but it was spread over a few graduation evenings for the different types of degrees. When they got going with the normal graduation proceedings it didn't take too long and it eventually finished just after 8pm and we were back in Witbank at half past nine.
I am very proud of Heloise(Wiesa) as she push through with her studies even when she experienced some difficulties. My Father's suffering due to Alzheimer's started when she began her studies and it was also half way through her studies that my father passed away. Although she lost focus and her studies suffered she still continued and finished her degree.
Because I didn't know when will we be back I did my bike workout before we left and I'm glad I did.
I was suppose to swim last night but my sister wanted to celebrate and I skipped the swim but did it tonight. We went to a restaurant last night and we had a great time. Kim just said I am a party pooper as I stopped drinking alcohol again for the 20 weeks preparing for Kona. They were all having some drinks and I was having some cool drinks and coffee.
Luckily I only missed 1 bike workout due to the graduation and the celebration last night but will catch it up tomorrow. I will just do my 1 hour bike session and 30 minute run tomorrow morning and will do my swim session tomorrow night. Then I'll be 100% on track before the weekends long ride and run.
Just some feedback regarding my Cervelo P4. It looks like we are now getting somewhere. Someone at Cervelo HQ has now taken ownership of my problem and apparently they are shipping the frame via Air to South Africa and it will be here soon. Hopefully I will ride my P4 soon.
Run: 50min, 9.8 km, 144 bpm, 795 kcal
Bike: 51 min, 26 km, 132 bpm, 701 kcal
Run: 1h03, 12 km, 132 bpm, 881 kcal
Gym: 40 min, 366 kcal
Swim: 1h07, 3 km
Monday, June 1, 2009
I managed a whole 16 km swimming, 124 km Biking and a whopping 61 km running. It was only the gym sessions of 8 that was on schedule. I know I can't compare it with February when I was putting in the long and hard hours but then I swam 53 km, biked over 1000km and run 236 km. One can really call this a LAZY month when it comes to training.
Luckily I'm not sick anymore, I am well rested and got my motivation back to start preparing for Kona. Today was a great day training wise. I cycled 60km on the Computrainer this morning, doing the Hawaii course. Heart rate was a bit high but I kept it in the zones and didn't go above the 142 bpm maximum. This evening I did my swim session, and was really surprised that I swam at the same pace that I normally do even with my last swim session last week Tuesday.
I guess that is the "advantage" if you are not a strong swimmer and don't have a proper technique, you just carry on at the same pace no matter what.
I've done more than 10% of my Swim and Bike mileage today than what I've done the whole month of May, what a shock.
Bike 1h50, 60 km, 136 bpm 1187 kcal
Swim 1h07, 3km.