Taper time

Well it's been a couple of weeks since my last blog, apologies..(to all my thousands of readers *sarcasm)

Over the last couple of weeks i have been putting in the final hard yards in my prep for the Gold Coast Half Ironman on October the 3rd. Finally it's taper time :)

I put down some really good final few sets to get my self feeling exactly where i want to be and ready for the race come this Sunday. My highlights being the Sunday before last where seano and i headed out to Jarrahdale and hit up a 50k ride 15k run, 50k ride 5k run....a double brick. Probably one of the more painful sets i have ever done, but i was exactly where i wanted to be, smashing out the 15k off a hard bike, then negative splitting my second 50k ride. Super psyched!

Of course like any prep mine hasn't been completely perfect (with some foot problems and slight motivation problems every now and then) but we are all human and i feel as though i have put in the best prep possible. I am fitter and faster than i have ever been and am very confident i can put it all together :)

Now it's time to start getting my stuff together, and prepping for my Friday flight. I had the greatest weekend, beginning my taper with some short sets, sleep ins and time with my girlfriend yeww :). It has left me refreshed and really confident about this weekend.

Looking back it's easy to see a lot of the people who whether they know it or not have a real positive effect on my training and prep. Scotty, Johno and Marky Mark, who have been there to push me in the pool or on the bike. Andy T who has been there from the beginning, it's really awesome to look back and see how far we've come and how far we are going. Seano has played a real big part in my prep for this race, pretty much being there at every turn, with sound advice and help, not to forget out killer Thursday run sets! Finally Paige who has dealt with me at my best and worst and stuck by me, all ways offered help and support and seems to all ways find a way to get me out there and get me motivated, thank you :).

Well it's just the start of the season though! Can't wait for it to really get rolling after this race and hopefully i can get it rolling with a good result :) See you out there folks and I'll put a race report up after the race.

Markus

don't count the days, make the days count

nineteen seconds..

nineteen seconds..



nineteen seconds..



"that's less than a second a lap mark, nineteen seconds", well. That succinctly summarises my thoughts for the entirety of Saturday up until exactly 5pm (the time i was 'officially' allowed to start drinking beer).

The week like the last couple of weeks went pretty well. The usual Monday swim/run, Tuesday was of due to Greg's funeral (rest in peace brother) and back into it Wednesday with a double swim set (7k, a lot for a non swimmer! Although I am planning on changing that tag). Thursday was ramped up with a great run set with Seano at midday. This was followed by a good chat afterwards about goals, plans and priorities. It was much needed and good to have a chat with some with their head screwed on, who can offer sound advice.

Friday (and the start of my long weekend) and for some reason our 4k set in the pool was a killer. I honestly saw not one person without and absolutely exhausted face on when we had finished, good set! This was followed by a cheeky THIRTY SIX K! coffee ride with Andy. Haha i have not done a ride that short in a long long time, but it was good to catch up and have a nice brew.

That afternoon i had the greatest ever massage from Elyse, she is the greatest masseuse please, look her up if you are in need of a killer massage http//:www.ntpages.com.au/therapist/27450

Saturday morning and it was off to new Perry Lakes stadium again for another running TT, this time 10k :/ i was feeling pretty nervous, but keen to give it a go. I got there with plenty of time to spare, and before i knew it we were off. Unfortunately for me, i pretty much instantly found out i was the fastest one there (for the 5 or 10k) so i had no one to pace/draft off. It kept going down hill from here...

I hit 3k and i was done. I wasn't running incredibly fast and was certainly not overexerting myself, i was just running, well sh*t. No i thought to myself, at least run the five. I went through 5k and as i crossed the line, ready to stop Brian (my coach) said to me, "nice running mark! you are on track keep going". Farrkk i thought to myself, i can't stop after that, ok just two more laps?!

It only got worse from there, i continued to run, what felt like awfully. But every time i rounded that 400 meters and ran past Brian and now Scotty they continued to give me support, and it made the difference. At about 6k i ran the worst 2 and a half laps, lost my rhythm and was ready to stop, throw in the towel and go home. Then i clocked over 7k.

And i had an epiphany..

"winners don't quit mark"..."what is everyone going to think if you just quit now, going gets tough and you stop?" i thought about the people i train with and try to help, if they see/hear about me quiting now, what are they going to do when i gets tough? I thought about a person in particular who supports me no matter what, i certainly wasn't going to let this person down..

So i ran on, harder and faster, 7k check, 8k check. It wasn't getting any easier, its was getting harder and harder and hurting more every step, but i had to at least try and run the 36 mins for 10k. Finally (somehow) i ran across the line. 36.19. DAMMITTT! I was so angry, nineteen seconds....

After my anger subsided, i had a think about my run. Sure i was angry that i didn't make the time the first time 'round but i was happy with what i had learnt, i am not a quitter :)

It was then off to Serpentine for another Peel Road race. It was a tough race and as usual i worked up the front, my day was over when i tried to go with a bit of a break with a couple of guys from A grade. We never really managed to get away and i failed to get back into the group when they came back past, i didn't mind, I'd done my work so i cruised the last half a lap as a warm down. From there it was off to Jarrahdale, where a whole bunch of us met up and stayed over night. A night filled with games, great food and to much beer (from 5pm). I actually had the best night and reallyyy enjoyed myself, good times :)

Sunday was filed with a 6am 90k hills ride with Benno (a bit of a struggle of 2.5 hours sleep, or maybe the 5.15am beer i had before we left...). We held a nice steady pace and got some good work done, cheers mate. After that we barely had time to scoff our faces before a 15k off road trail run. We ran across this amazing trail, which followed a drinkable steam pretty much the whole way. It was a nice cruisy run, with Seano and I setting the pace and others following. After lunch at the pub and a couple of hours of chatting, we he hit the road back to Perth.

Another pretty full on week, and with 2 more weeks of tough training to go i am really looking forward to the good hit out that should be the Gold Coast. Train hard as the Aus season is fast approaching!

Cheers

Markus

A week closer

Another week down and the Gold Coast is only 4 weeks away.

Not really in the blogging mood today so this one will be short and sweet. After a pretty rough weekend last weekend, Monday and Tuesday were more or less recovery days. Wednesday I was back into it with a short swim and long windtrainer/run set. Wednesday night i got to run swimming as Brian was absent - something i really enjoyed. It's great to see training from another perspective.

I had Wed/Thurs/Fri off work, so Thursday i fit in a good track set and another nice ride. Friday rolled around and it was back to squad for a tough little set and a goood brekky with scotty afterwards. After a quick hangout, Andy and I met up with Johan early arvo for a good hills ride. The pace was fairly good, with Johan leading the way. We ended up getting in about 90k, a little more than expected but a really good ride.

Saturday morning was up early to meet Seano at Champion Lakes for an open water swim. My god, i think it was actually the coldest water i have ever swum in. But it was good to get a nice little set in. I decided to give Saturday Road Racing a miss in favour for my tt bike (she's so pretty). So i hit up a "here to Jarrahdale and back" ride. It was a really good ride with some tough winds to fight. (Thanks Paige and Di for the refueling at the shack - i actually didn't want to leave..). I got back and found my self running off the bike, 10k on under 4 minute pace. I was really happy with this, as I'd smashed myself on the bike and felt good running. Needless to say, once again on Saturday night i was in the proverbial hurt box. And after a couple of beers... :/

Sunday morning and Andy and I had signed up for the ATTA Champion Lakes TT. We rode there and i think we both realised we were in a bit of trouble on the way - we were struggling after big Saturdays. Andy was off first and i got to watch his whole race as i was over 30 mins after him. He rode well and is certainly picking up his fitness fast (starting to get worried (me)). It finally came to my time and i was off. Oh dear S-T-Ruggle town. I was hurting the whole way around and really struggled to get going. I put down an ok time, but certainly well below what i am capable off. That's ok, bigger picture. Turns out it was a pb by 2 mins from last year, so got to be happy with that considering the shape i was in.

Well as usual, that brings us to now. I did have a two hour run planned this arvo, but in the name of recovery and quality training, it has been postponed 'till tomorrow arvo. A smart move on my behalf if i don't say so myself.

Its been a fairly interesting week with a few ups and downs, but things are looking good on all fronts.

Stay classy

Markus