Wk 13- Build Phase

After racing Sunday 12th Dec at the Canberra Half Ironman in Team event- I ran 4km(replaced by swim), then 90km Time trial with Primalfit Rose bay coming 3rd place in FEMALE teams with Felicity running the half marathon...... I decided I deserved the Monday as a REST day....

Tuesday: back into training with an easy hill ride with the Randwick Botany boys(40km), then feeling inspired by Vla'd92XU) brilliant run on the weekend, I wanted to run 1hr at a faster pace(more like race pace), so ended up running 12km at 5.03min/km pace......
Wednesday: Knowing I was going to be doing this epic run on Thursday I decided to combime my run onto my swim session. So I ran the trail- coastal track from Vaucluse to Nelson Park(3km), then swum 4km in ocean. I forgot how much longer it takes to put on a westuit when you are sweaty....then after swim, ran trail back home to get training in running off the swim. Loved it. Felt very primal running with wet hair along trail.
Thursday:

Sydney’s PRIMAL Adventure Run Challenge: Coast to Coast (Practice run)

Felicity and I left Vaucluse at 7.15am, with our backpacks full of (water, gels, compression tights, rain jacket) and set on our way. We ran along New South Head road, through Botanical gardens to Circular Quay- Total 10km. We then put our 2XU Compression tights on for recovery, and boarded our Ferry(30 mins) later bound for Manly Wharf. On the boat we stretched, rehydrated and took 1 x gel.
Arriving in Manly half hour later, we started the 2nd part of the run challenge. We ran from manly to Spit(mainly on trail) then back- stopping to take a few photos of beautiful views. We then arrived back to Wharf and had 6km to go. We ran the last part along the beach front towards Freshwater then back along to Shelley Beach, then back to the start-Manly Wharf. The last few km's my legs were aching when we stopped at traffic lights...and I was tired. But running with a friend, and inspired to complete the challenge we did. We ran the last 5 km at 5.46min/km....not bad. Every km, I was desperately waiting for the silly Garmin watch to beep, saying another km had passed. I realised in the last few km's you need to have something else to occupy your mind- either target in distance....sing a song....and km's will go faster.
Straight after run- we put our Compression tights back on, stretched, grabbed a fruit smoothie-to get the sugar back into our bodies, then in the half hour window- we grabbed some protein and carbs to eat.
Back on the ferry- we chatted about our experience of the run, what we found hard, easy, did we drink enough, have enough gels....I think we did everything right- except I got chaffing from my backpack- but luckily I had a spare t-shirt I could put on- to protect my back.

Friday/Sat: After the epic run I did feel very flat of energy for 2 days......I commuted 15km on the bike and foreced myself to do a 3.5km swim Friday afternoon.

Sunday: An easy 90km ride north, with a leisurely coffee break. I planned to run off the bike, but listening to my body, I decided to rest.

Wk 12- Recovery Week

Wk 12- Recovery Week with a Time Trial (90km) race on Sunday Team event for Half Ironman Canberra.

Mondays are my long runs, so technically my new training week starts Tuesday. I had a great training day with some new milestones achieved. I was motivated by having two friends compete the day before in their first Ironman event inWA. Craig Hall finished just under 12hrs and Chris Dinidriadis finishing under 14 hrs.

After a long training day on Sunday, 115km on bike: Waterfall ride with Ranwick Botany cycle club(av 42km/hr), then gong through the national park. Total 4hr 1/2. I arrived home and jumped on the TT bike, on the trainer and finished 1hr in the areodynamic timetrial position. Then there was a run off the bike(BRICK) for 45 mins.

So Monday came, feeling a bit tired, I decided to have the morning off, and swim in the middle of the day. I completed my first 4km ocean swim ever. 1hr 15 mins.
Then after my evening personal training session, I headed out the door at 8pm for my 25km run. This was mentally challenging, knowing people were in their houses eating dinner, relaxing by the TV.

The course I ran(25km): Starting at Towns Rd, Vaucluse, I headed onto New South Head road and ran  towards Double Bay, Rushcutters Bay, to the beginning of Kinds Cross (6km mark), then turned around and came back through Rose Bay, up past Vaucluse,deciding to run down the 'steep hill' at Watsons Bay(instead of running first along Hopetoun av. What a mistake. Didn't realise doing the reverse, running Hopetoun Av from Watsons Bay was a gradual incline the whole 4km. With Hopetoun Av joining New South Head Road(at 18km mark) I decided to do the loop again, then finished going back down New South Head Road, going past Kambala...thinking again what goes down must come up. Why was I finishing my longest run ever going up heart Break hill. At the end, I felt a few niggles in my knee and right hip flexor(note to self to stretch more ITB ad hip flexors). I arrived home totally exhausted and legs achey. I had a hot shower, put my 2XU compression tights on and at 10.30pm, had my dinner of Pasta(carbs) and lots of water. Bit of stretch, watch a bit of TV to unwind, then to bed at 12pm.....problem with a late run is brain very active after to then go to bed straight after.
Advantage: training on tired legs after hard Sunday will simulate race day. Mentally will prepare me as running at night is bit lonely(but views of city skyight amazing of this city).

Tuesday: Had a 6am 1-on 1 Personal training session, where I walked with the client in the warmup, but avoided doing anything else. Today is a complete REST DAY for me.