Monday, December 19, 2011
Should have known, as soon as I "plan" my race schedule for 2012 I get an email informing me that our company's annual management conference is the same weekend as the Prestige Ultra in February, so much for planning your races three months ahead.
Above is the Garmin Connect download of my run on Thursday, one of those runs where it just felt great and the longer into the run the more comfortable I felt.
Even thou I'm right in the middle of the Holiday season I am enjoying my training and to be honest it's been a while since I've been this committed to training. Think I found some Mojo going into the new season building towards IMSA 2012.
One of the reasons may be that I am taking two weeks leave during the first two weeks of January. We are going down to KZN to our holiday flat, just as all the holiday people return to the inland.
Spoke to my coach and we are going to bump up the training intensity and have a mini Training Camp just before IM70.3 during my two week holiday down at the coast. Running and Biking is sorted, just need a swim coach to help me with my technique. Really looking forward to some serious training and where I don't have to start at 4am to be done before going to work.
Training from last week looked something like this, no high volume but heavy interval/intensity stuff:
Monday: Run-1h00, Swim 2000m
Tuesday: Bike 1h30
Wednesday: Swim 2000m
Thursday: Run 1h30
Friday: Bike 1h30
Sunday: Brick 4hr (3hr Bike, 1hr Run) Swim: 1 hour
Monday, December 12, 2011
This evening it was an one hour endurance run and I am really happy with my run form lately. could maintain a 4:35min/km pace without pushing too hard and keeping the heart rate in the zone.
One thing I am happy about is having a coach who is not one that sent you generic programs but analyse your Power/Pace Data and schedule training accordingly and also change your schedule should things not go according to plan.
Been with CTS coaching now for just over 18 months and I am so happy with my coach. After my below par performance on the bike at 5i50 in August me and my coach discussed it and decided to focus on the bike especially when it is a hilly course. I can really see a big improvement on my bike these last few weeks without neglecting my run.
I also did a Retul bike fit about a month ago, something I should have done a long time ago. Almost the case of trying to get the perfect fit and then you start all these little tweaks only to move further away from the perfect fit.
Reminds me of the comic where the guy thinks his table is too high and decide to saw of a few inches of each leg but then ends up with an uneven table. In the end he ends up with a table without any legs, almost something like the picture below.
Finalized my race schedule (if there is such a thing as finalizing a schedule for an age grouper) for the first few months of 2012 but can still throw in some smaller races.
Look something like this:
22 January: IM70.3 South Africa
28 January: Xterra Buffelspoort( moving over to the dirty part of Triathlon)
19 February: Prestige Ultra( Half Ironman)
25 February: Xterra Grabouw
11 March: Buffelspoort Ultra ( Half Ironman)
22 April IM South Africa
The picture at the top was Kim's birthday cake last week. As a surprise and joke I asked my mother the morning of her birthday to quickly bake her a cake with a TV and the satellite TV remote for the evenings get together.
Kim quite enjoy watching TV and I don't think there is too many people who's memory of the decoder are full from all the programs recorded and as she delete a program she watched she records a new one.
Sunday, December 11, 2011
Sunday, August 14, 2011
Someone getting baptised in the sea as me and DJ went for a early morning walk.
Bought myself some wheel covers for my Zipp808. According to their website the 808 with wheel covers have less drag and are faster than a sub 9 disc (will see). Didn't use them this weekend but must say on my training ride last week they felt good (had a Zipp disc and a 1080 and they do feel good and I can still use my Powertap)
Monday, July 11, 2011
The Zaaihoek road is ideal for intervals as it's 10km out before it becomes a gravel road, making it an ideal 20km loop. There are also no major hills with just some rolling hills, making it perfect. The only problem is a coal mine opened some time ago on this road just before the tar section ends which made it a bit dangerous. But lately another two mines opened on this road and it is now just not safe anymore.
During Saturday's ride I almost got taken out twice by truck drivers. The second time was so close as one truck driver overtook the other one and luckily I looked back just in time to see what's heading my way and had to go off road losing all my water bottles, all gadgets on my bike and almost had a nasty fall. Going at full speed on the tar in the aero position and then suddenly going off road on a TT bike is not a pleasant experience.
The wind was also hectic and add to that a truck driver flying past you, it just spell disaster. The problem with this piece of road and frankly with most roads in and around Witbank is that there is no yellow line section.
Otherwise training is going really well and last week was not a big mileage week but shorter sessions with a lot of speed and power work.
The only issue I have is the swimming pool heater pump is broken again. Same as last year so I guess it is going to be wetsuit swimming until summer as I can't see them fixing the pump soon if I go by last year's experience. Last year it took them almost a month to fix it.
Picture at the top is the new book by Macca, everyone is talking about. So far it is not a bad read and I quite enjoy it.
Sunday, June 26, 2011
Saturday, June 11, 2011
The first week of Ten to get ready for the 5150 race on the 13th of August went pretty well. It is the 1st race in South Africa under the 5150 series banner and although the entry fee was ridiculous(but what do you expect from WTC) I decided to do it.
Some triathletes can race week in and week out and others aim for one big race during the season and train for that. I am one of those that choose one race and really put everything into it. My "A" race is only beginning of December (IM70.3 Phuket) and I will go insane if I just train for the rest of the year without aiming for something before the year end. I prefer IM distance racing but missing IM this year and with no other one soon in SA, I am going to give an Olympic distance race a go as my "B" race.
Olympic distance is a bit too fast for me but I'll give it a go and I think 10 weeks will be enough time to get ready.
On the home front we had a terrible week with the passing away of Niel on Wednesday morning. We will really miss him so much. The Memorial service is next week Tuesday. The rest of the week was really emotional as it was Kim's late mother's birthday on Thursday and the 5th anniversary of my Fathers death on Friday. Now that's a different kind of Hat-trick, having three days like that in a row.
The photo above is of the rainbow I took on the morning of Niel's death on my way to work. I took the picture at about 7am and he past away at 6:45. Coincidence??
The picture below is one DJ created while fooling around on the Ipad, just the motivation I need!
Training wise my 1st week of 10 towards 5150 was good. Coach gave me an easy week and we are slowly getting back into it.
Monday: 30min easy run, 5.3km
Tuesday: Bike: 10x1min all out at 110+ rpm on 1min recovery. Surprised to be able to maintain close to 400 watts per interval with the lack of bike work lately. Managed a couple at 400+ but last two intervals a struggle and only getting to 368w & 358w
Wednesday: Run, 5x2min fartleks on 3 min recovery- could manage 3:36, 3:30, 3:35, 3:40, 3:49min/km, dropping of quite a bit at the end
Thursday: Swim: 2500m
Sunday, June 5, 2011
Late Friday morning we got a call to say that Niel (Kim's brother) is not doing well and he's been admitted to Hospital again. He's been diagnosed with Kidney cancer and his condition suddenly deteriorated.
We were about to leave for the Kremetart bicycle challenge some 400km's north but instead all our plans changed and we headed 100km south.
Kim said I must go on my own to the bike race and she will go to the Hospital but that just wasn't on.
Seeing him in a lot of pain is not nice. Luckily this morning he looked much better, still in a lot of pain but better.
To come back to the race, this is the third year I've entered the race without getting to the start line. One year I couldn't do it due to work and the next because I was sick. This year it was Family, maybe next year will be the year when I race the Kremetart.
The picture at the top was taken at the VW annual awards some two weeks ago.
My next race will be the South Africa 5150 series on the 13th of August, the first in a series of 5150 events in SA. This will give me some ten weeks to prepare and hopefully I can get to the start line without any hassles and in better shape that I'm currently in. Something to look forward to.
As I did a quick one hour run this morning before we headed to the hospital I just realized again. Running is the best medicine ever for body and soul, period!
Run: 1h00, 12.3km
Monday, May 30, 2011
Monday, May 23, 2011
Niel has been diagnosed with Kidney Cancer and that at the age of 41!
We got the news before my sister's wedding but didn't want to upset and spoil the wedding, so we kept it to ourselves. He did undergo surgery to remove some of the cancer that has spread and they even had to break two ribs do get to the infected area and to remove it. He is now better after the surgery and has recovered in such a way that they could start with radiation to see if it will help.
If it doesn't help they are going to remove one of the kidney's. On the positive side the cancer has only affected the one kidney and the other one is still clean.
We are visiting him as often as we can as he now lives with his fiance and not with us anymore. They stay in Boksburg, about 100km's from us.
Get better soon Niel and we are praying for you.
I've been struggling with Flu the past couple of weeks but I said to Kim if you think about Niel and his set back you don't even wanna complain about having Flu. The only downside is I haven't been able to train for the past few days but hey it's Winter and maybe the downtime will do me good.
Sunday, May 15, 2011
Monday, May 2, 2011
Saturday afternoon after my 3h30 brick session we went to visit Kim's brother in Benoni, about a hundred kilometers from Witbank. We haven't seen him since he moved from Witbank, which was about two months ago. We really miss him since he moved as he was staying with us and it took some getting used to with him not in the house anymore.
Wednesday, April 27, 2011
I've convinced DJ last night to join me and she did great. She did the 5km trail run and finished in 35 minutes. Not bad for someone who's not doing any more running and Triathlon training and just concentrate on dance practise. When I asked her if she'll be back for the next race she said maybe but she's not a big fan of running through water and mud and said she will prefer a road race.DJ enjoying some hot chocolate after the race. The pictures above are from close to the start line, that was only the start and the further we ran the muddier it became.
Went to a local clothing store yesterday to find me some sneakers and saw this. Maybe I should have used this today for my run, haha
On our way back home I had to stop in Pretoria to drop off my suit for alterations for the wedding and what I thought was going to me a quick one ended up taking so long. It is Freedom day today in South Africa and a public holiday.
One last pic from our visit to the wedding venue this past weekend, DJ giving new meaning to the words, "Just keeping your head above the water" as she is standing between the swimming pool and the pond