Had a great chat with a mate of mine the other day, one of Australia's leading Age Group 70.3 and IM athletes.
He won his AG in IMWA last year, going under 9 hours in doing so.
Sub-9. An age grouper! That is amazing...ridiculously quick...
He had a slow swim though (:58), but paired that with a 4:45 bike and a 3:10 run, impressive.
Anyway, he's starting to ramp up his Kona prep and also keeping in mind that he will be returning to IMWA 7 weeks after Kona to defend his title there. I found it so interesting and inspiring to talk to one of my peers (ie. not a FT Pro) and hear how he thinks about things, objectives, plans, tactics....
One of the most interesting things I think, was how he would casually talk about times, taking 5 mins off here, 10 mins off there.... and the end result, it was all said so matter-of-factly. Like it had already happened, like it was a given.
There was no "ifs", "maybes", "if things go well"... it was clear cut. It will happen.
The confidence in his ability and the confidence in the process was clearly there.
So relaxed, so unassuming, not even a hint of arrogance that you probably hear from guys that go a full 2 hours slower than he does.
I've spoken to pro's before, but I dont think i ever got as much out of a conversation with them, as I did with my mate. I think it's because he is "real", and the Pro's are sort of on another planet, if that makes sense?
Friday, June 27, 2008
Tuesday, June 24, 2008
Who stole my wheels ?
Sportsfans,
It would appear that the wheels have fallen off my Gold Coast Marathon prep, and someone has absconded with them in the night.....
A virus, followed by a head cold means "oh no" for the Y-O and his shot at a PB in the marathon.
Prob 50/50 to start the race at this point, in the last 1.5 weeks I have amassed a grand total of 2hrs 20mins of running.
I guess you can only play with the hand dealt to you on race day, at least I can take solace in knowing that my current PB of 3:04 was off very limited training and was almost an accident to be honest, just went out there with a mate and ran nice and relaxed with no expectations.
So, if I start, I guess that's what I'll do. Either way, it's still a learning experience.
Hope you're all dodging the lurgees going around!
till next time
YoYo
It would appear that the wheels have fallen off my Gold Coast Marathon prep, and someone has absconded with them in the night.....
A virus, followed by a head cold means "oh no" for the Y-O and his shot at a PB in the marathon.
Prob 50/50 to start the race at this point, in the last 1.5 weeks I have amassed a grand total of 2hrs 20mins of running.
I guess you can only play with the hand dealt to you on race day, at least I can take solace in knowing that my current PB of 3:04 was off very limited training and was almost an accident to be honest, just went out there with a mate and ran nice and relaxed with no expectations.
So, if I start, I guess that's what I'll do. Either way, it's still a learning experience.
Hope you're all dodging the lurgees going around!
till next time
YoYo
Monday, June 23, 2008
Running Compression Socks - Part II The Verdict !!
Sorry about the delay in getting Part II of my Running Compression Socks review up sportsfans, I wanted to get a bit more running in them and along with that some good solid comparitive session done with, and without, the socks on.
Earlier in the piece I was using compression socks in my training in the leadup to Geelong 70.3 in February. What this comprised of was using the socks on key long run sessions, which usually entailed a 9.5km loop (and multiples thereof!) of Mt Cootha, here in Brisbane.
This run comprises of a 2.5km climb, averaging about 10%, followed by a few k's of rolling and pinchy hills, followed by a two tiered long downhill section to really smash your quads up !
Needless to say, this run really tests out your calves and will expose any weakness there.
I wasn't expecting the socks to make me go faster. In fact, they didn't. My lap times were around about what they normally are, averaging about 43-44mins a lap pretty comfortably. What I was looking for was a difference in "feel" during the run, and also a difference in immediate soreness and tenderness...followed by any difference in recovery.
What can I say? The socks were great. At first it took a little bit of getting used to having something wrapped tightly around your calves, but after that it felt great and was almost like a safety net of sorts. You could almost feel the lessening of movement of the calf muscle itself, the impact vibration, being decreased and the ol' lamb shank being held firm and stable.
Afterwards i probed around my calves a bit looking for the usual tenderness, but there was none. I left the socks on for about 45mins after the session, and the following day the only slight soreness i had was in my quads !
I went on to use the socks for the run leg of Geelong 70.3 and again, they were excellent. The run course was reasonably challenging and, whilst I didn't quite have the run i was looking for, at the post-race massage there was absolutely no soreness in my calves. The only tender spots I had were my hammies and glutes, probably due to my bike setup on the day.
More recently I have been training for the Gold Coast Marathon. This has again given me the opportunity to use the socks again on Mt Cootha, but also to do a good comparison run of socks vs no socks over the same course.
One week I ran 30km with just my normal running socks and, yes my calves were a little bit ginger as that was easily my longest run since the Ironman in April. The week after I did a 34km run over the exact same course (with a bit extra), but wearing the compression socks.
You guessed it - after the run with the compression socks on I had no calf soreness AT ALL.
SO....... what's the final word ?
They work. Plain and simple.
Would I wear them for every run ? No, I don't think I would.
I think compression socks come into their own on your longer, harder, more taxing runs. That said, I do believe they really come into their own in colder months/climates. I think one of the keys to the benefits you reap from these socks is the warmth they apply to your calf muscle before, during and after the workout. The warmth brings blood flow, blood flow brings oxygen and nutrients to muscles, oxygen and nutrients enhance muscle performance and most importantly in endurance athletes - RECOVERY.
If you were afraid of looking like a bit of a goose running in your maths teachers socks, i think you'd even get some benefit if you did your long run, then put the socks on immediately for 45-60 mins or so. Keep those calves warm, keep the blood flow up. And yes, i guess you could just whack on a pair of full leg skins and get the same/similar result. Sure, why not....
I've also done alot of long runs in full leg skins and found them to be great, again, of even greater benefit in colder months. But i sometimes find that, because they go over your knee, if i don't have them adjusted just right (anf hey, the thrashing of the tackle on a long run can result in regular adjustment being required...), can result in the tightness of the skins over your knee cap slightly altering the tracking of the Patella. This can result in knee pain for some, and/or exacerbate knee/ITB soreness.
So, that's the long and the short of it. Hope it helps, naturally if you have any questions i'd be happy to answer them.
Compression socks are available on the Web (ebay) pretty cheaply if you want to give them a go without dropping alot of coin.
YoYo gave it a go, so should you.
Earlier in the piece I was using compression socks in my training in the leadup to Geelong 70.3 in February. What this comprised of was using the socks on key long run sessions, which usually entailed a 9.5km loop (and multiples thereof!) of Mt Cootha, here in Brisbane.
This run comprises of a 2.5km climb, averaging about 10%, followed by a few k's of rolling and pinchy hills, followed by a two tiered long downhill section to really smash your quads up !
Needless to say, this run really tests out your calves and will expose any weakness there.
I wasn't expecting the socks to make me go faster. In fact, they didn't. My lap times were around about what they normally are, averaging about 43-44mins a lap pretty comfortably. What I was looking for was a difference in "feel" during the run, and also a difference in immediate soreness and tenderness...followed by any difference in recovery.
What can I say? The socks were great. At first it took a little bit of getting used to having something wrapped tightly around your calves, but after that it felt great and was almost like a safety net of sorts. You could almost feel the lessening of movement of the calf muscle itself, the impact vibration, being decreased and the ol' lamb shank being held firm and stable.
Afterwards i probed around my calves a bit looking for the usual tenderness, but there was none. I left the socks on for about 45mins after the session, and the following day the only slight soreness i had was in my quads !
I went on to use the socks for the run leg of Geelong 70.3 and again, they were excellent. The run course was reasonably challenging and, whilst I didn't quite have the run i was looking for, at the post-race massage there was absolutely no soreness in my calves. The only tender spots I had were my hammies and glutes, probably due to my bike setup on the day.
More recently I have been training for the Gold Coast Marathon. This has again given me the opportunity to use the socks again on Mt Cootha, but also to do a good comparison run of socks vs no socks over the same course.
One week I ran 30km with just my normal running socks and, yes my calves were a little bit ginger as that was easily my longest run since the Ironman in April. The week after I did a 34km run over the exact same course (with a bit extra), but wearing the compression socks.
You guessed it - after the run with the compression socks on I had no calf soreness AT ALL.
SO....... what's the final word ?
They work. Plain and simple.
Would I wear them for every run ? No, I don't think I would.
I think compression socks come into their own on your longer, harder, more taxing runs. That said, I do believe they really come into their own in colder months/climates. I think one of the keys to the benefits you reap from these socks is the warmth they apply to your calf muscle before, during and after the workout. The warmth brings blood flow, blood flow brings oxygen and nutrients to muscles, oxygen and nutrients enhance muscle performance and most importantly in endurance athletes - RECOVERY.
If you were afraid of looking like a bit of a goose running in your maths teachers socks, i think you'd even get some benefit if you did your long run, then put the socks on immediately for 45-60 mins or so. Keep those calves warm, keep the blood flow up. And yes, i guess you could just whack on a pair of full leg skins and get the same/similar result. Sure, why not....
I've also done alot of long runs in full leg skins and found them to be great, again, of even greater benefit in colder months. But i sometimes find that, because they go over your knee, if i don't have them adjusted just right (anf hey, the thrashing of the tackle on a long run can result in regular adjustment being required...), can result in the tightness of the skins over your knee cap slightly altering the tracking of the Patella. This can result in knee pain for some, and/or exacerbate knee/ITB soreness.
So, that's the long and the short of it. Hope it helps, naturally if you have any questions i'd be happy to answer them.
Compression socks are available on the Web (ebay) pretty cheaply if you want to give them a go without dropping alot of coin.
YoYo gave it a go, so should you.
Thursday, June 12, 2008
Panic?
Something a little bit not sport related today.
A few weeks ago I bought the new 'Panic at the Disco' CD. There's been two pretty good songs already released off it (9 in the afternoon and Little green men), so I thought I might give it a spin.
The first time I listened to it, i kinda sat back and thought 'what the hell was that??'. It wasn't anything like what I was expecting, it was wierd...it had a bit of country in it at places...some points were almost a bit Beatles-esque.
I had to listen to it again! and again.....and again.....
The CD has been on constant rotation in my car ever since, it has got to be one of the best albums I have ever listened to. There's some really quirky stuff in there, it takes a few listens to "get it" i think. For eg. one of the songs is recorded in mono, with the vocal, a banjo/eukalale, a bit of jazz trumpet and what sounds like a kazoo !
As can be expected from these guys, the lyrics are rich and complicated at times, and it will often take a few listens to understand what they're on about....
But it's an addictive album, I highly recommend you go grab yourself a copy.
"Pretty Odd" - Panic at the Disco
Getitintayahanginouttaya!
Yox2
A few weeks ago I bought the new 'Panic at the Disco' CD. There's been two pretty good songs already released off it (9 in the afternoon and Little green men), so I thought I might give it a spin.
The first time I listened to it, i kinda sat back and thought 'what the hell was that??'. It wasn't anything like what I was expecting, it was wierd...it had a bit of country in it at places...some points were almost a bit Beatles-esque.
I had to listen to it again! and again.....and again.....
The CD has been on constant rotation in my car ever since, it has got to be one of the best albums I have ever listened to. There's some really quirky stuff in there, it takes a few listens to "get it" i think. For eg. one of the songs is recorded in mono, with the vocal, a banjo/eukalale, a bit of jazz trumpet and what sounds like a kazoo !
As can be expected from these guys, the lyrics are rich and complicated at times, and it will often take a few listens to understand what they're on about....
But it's an addictive album, I highly recommend you go grab yourself a copy.
"Pretty Odd" - Panic at the Disco
Getitintayahanginouttaya!
Yox2
Sunday, June 8, 2008
Another Sunday means another long run
No rest for the wicked in the lead-up to a Marathon sportsfans.....
S for Sunday is also S for Ssssshheeeiiittt i gotta go long today...... ;-P
A sunny Brisbane morning saw me plying my trade around Brisbanes famous "River Loop". I ran an abrieviated 32km version of it this morning (the full loop is 37kms), in around 2hrs 30mins. Just a nice aerobic pace, long solo runs like this not only do the obvious by developing your aerobic fitness, but they also serve you well in developing your mental strength and the ability to concentrate without anything to distract you.
Ran into Brisbane (and Australian!) Triathlon and distance running legend Rod Cedaro towards the end of my run. Rod is married to a childhood friend of mine. stopped for a quick chat, but got going quickly as I didn't want to cool down too much !
Haven't pulled up too badly, especially considering I ran 2hrs on friday as well (well, i think it was actually 1:45...)
S for Sunday is also S for Ssssshheeeiiittt i gotta go long today...... ;-P
A sunny Brisbane morning saw me plying my trade around Brisbanes famous "River Loop". I ran an abrieviated 32km version of it this morning (the full loop is 37kms), in around 2hrs 30mins. Just a nice aerobic pace, long solo runs like this not only do the obvious by developing your aerobic fitness, but they also serve you well in developing your mental strength and the ability to concentrate without anything to distract you.
Ran into Brisbane (and Australian!) Triathlon and distance running legend Rod Cedaro towards the end of my run. Rod is married to a childhood friend of mine. stopped for a quick chat, but got going quickly as I didn't want to cool down too much !
Haven't pulled up too badly, especially considering I ran 2hrs on friday as well (well, i think it was actually 1:45...)
Thursday, June 5, 2008
Taking the Mont d'Cootha
Punters,
Yesterdays training for the Gold Coast Blowathon saw me scheduled for a 50 min run.
Usually I'd just roll out a well-worn path from my front door, halfway to the city and back again, but yesterday I felt like mixing it up a bit...substituting the vanilla with a bit of tutti-frutti....
So I decided to head to Mt Cootha and stake my claim ;-)
The rest of the squad was up there doing a bike/run session, so I loaded up the pockets with Shooter McGavins and pre-autographed pics and headed out.
A pretty cruisey 1 lap jobbie, going around in 44:24 for the 10k (9.6k??) loop.
I was surprised at the time, considering how comfortable it felt. I figured on going around in about 47-48 or so.
I must be fit or something......... ;-P
Today was the coach's 60th birthday, to celebrate we all dressed up in rad 80's gear and had a 2hr run from his place. A couple of guys were wearing budgie smugglers and crop tops, one mad bastard was just in the smugglers... hahahaha...crazy...
I went for the fluro gear, with some alluring mid-calf sox and arm bands....
Hopw you're all well
till next time
Yesterdays training for the Gold Coast Blowathon saw me scheduled for a 50 min run.
Usually I'd just roll out a well-worn path from my front door, halfway to the city and back again, but yesterday I felt like mixing it up a bit...substituting the vanilla with a bit of tutti-frutti....
So I decided to head to Mt Cootha and stake my claim ;-)
The rest of the squad was up there doing a bike/run session, so I loaded up the pockets with Shooter McGavins and pre-autographed pics and headed out.
A pretty cruisey 1 lap jobbie, going around in 44:24 for the 10k (9.6k??) loop.
I was surprised at the time, considering how comfortable it felt. I figured on going around in about 47-48 or so.
I must be fit or something......... ;-P
Today was the coach's 60th birthday, to celebrate we all dressed up in rad 80's gear and had a 2hr run from his place. A couple of guys were wearing budgie smugglers and crop tops, one mad bastard was just in the smugglers... hahahaha...crazy...
I went for the fluro gear, with some alluring mid-calf sox and arm bands....
Hopw you're all well
till next time
Tuesday, June 3, 2008
The road to the Gold Coast Marathon
Sportsfans,
Five seconds of lunacy resulted in me signing up for the Gold Coast Marathon.
Actually I kinda did a mate a favour by taking over his entry after he injured himself running the Great Ocean Road Marathon down in Victoria....
So there's now only 5 weeks to go and running-specific training has been going well.
Last night I did a 3km TT on the track at University of QLD. I've never done a 3k TT before, but have done a few 5K jobbies a while back, with a 5k PB of 17:11....
So my splits and time for 3k last night are.....
1:19
1:20
1:20
1:24
1:24
1:24
1:26
0:44 (200m)
10:26
It's been a while since i've done any track running, it hurts plenty !!
Five seconds of lunacy resulted in me signing up for the Gold Coast Marathon.
Actually I kinda did a mate a favour by taking over his entry after he injured himself running the Great Ocean Road Marathon down in Victoria....
So there's now only 5 weeks to go and running-specific training has been going well.
Last night I did a 3km TT on the track at University of QLD. I've never done a 3k TT before, but have done a few 5K jobbies a while back, with a 5k PB of 17:11....
So my splits and time for 3k last night are.....
1:19
1:20
1:20
1:24
1:24
1:24
1:26
0:44 (200m)
10:26
It's been a while since i've done any track running, it hurts plenty !!
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