Interclubs

Well a couple more weeks down, and with out jinxing my self i think it's safe to say i am finally back on track. I have had a real good couple of weeks of training under my belt and am really feeling good again. It also seems that i have not lost as much fitness as first feared which is always a relief.

My two weeks since my last post have consisted of solid sets, swims, bikes and runs. The major highlight being watching the WA Ironman last Sunday. Ironman's are simply amazing events, whether you are there to watch the pro's, a mate or anyone, it is simply awe-inspiring. I had the honour of watching a few of my close friends compete, which made for an incredible day. Everyone did an amazing job and i can honestly say it was one of the greatest days i have had, out there cheering with Paige, Grace, Johno and Mikey Mike for Seano, Ben(s), Clarky(s), Marky Mark, Brucey, Dan and others. Incredible job guys and thanks for further inspiring me.

This past weekend i managed to fit two races in. On Saturday i competed in a 1600 meter open water swim at Freo. I was certain i was going to get smashed but managed to not embarrase myself too badly with a fifth in my age group and a respectable time. I was actually pretty happy considering 95% of these competitors were all swimmers and not the usual triathlete crowd.

The swim was followed by a trip up too one of my favourite places, "the shack" in Jarrahdale for a nice hills ride with Paige. We hit up Jarrahdale road - Mundijong road and back, which was a solid ride. From there paige smartly headed back to the shack as i hit up some further k's down some incredibly huge dam climbs - not the best prep for Sundays race but a look at the bigger picture was required.

Up early Sunday morning and we left the shack and were off to Interclubs in Mandurah for the Sprint distance race. I had no idea how i was going to go, but was keen to have a good hit out. We were off at 7.40am and i was pleasently surprised to find my self comfortably swimming in the lead pack for 70% of the swim, it was only when i copped an almighty kick to the face i just lost touch, loosing about 20 seconds. But i was in a good position.

Onto the bike and i was feeling not to shabby, i was riding well and was only being taken by a few stronger riders. It was a tight and windy course and good fun. It was also great to hear so many people cheering out there :D

I came off the bike still in touch with the leaders and was feeling good. Immediately out of transition i passed about 6 -7 people in the first 300 meters and continued to build my pace.

I felt really strong the whole run and really ran through the field. The run was a little long but i ended up running the 5k below 3.39 pace - not bad for a half marathon runner :P I managed to sneak into the top 10 overall which was a real pleasant surprise and there was only 40 seconds between me and 5th. Thanks for the cheering, Family, Paige, Elyse, Benno and Marky Mark. Afterwards we had a great brekky with the family at Dome (who's tagline "world's greatest coffee" i still have an issue with...) before heading home.

In the afternoon i had another 12k run to complete which on slightly tired race legs was a little challenging, but i managed to make it through. This week has also been consistent and I am looking forward to some more solid sets.

Also well done to my best mate Andy for a great performance in the Canberra Half Ironman on the weekend. After a great first run (it was turned into a duathlon) he had one of the fastest rides of the day, unfortunately he had a pretty major Achilles problem to deal with on the run, but gutted it through with a solid result. Respect. Also well done to Johan with a 5th overall!! Awesome performance mate. And to Scotty who it's good to see him finally getting a good race together (nutrition and all) for a solid result. Well done chief.

Train hard, and recover well Ironmen/women

Cheers

Training again!

Well it's about time, i am writing a blog regarding training :D

The week just been has been a good one for me, with some solid sets finally in the bank. Surprisingly enough the best were swimming ones. I also had some great rides and runs as well, all topped off with a small race on Sunday, the Left Bank triathlon.

Haha what a laugh. I have not raced sprint distance short course in a long time and boy did it show. The swim was the roughest i have actually ever had, with it a constant slug fest for the entire 400 meters, it was tough but a solid swim and i was glad to be one of the first few out.

I had a great transition and was onto the bike in no time. One word to describe the bike course hrmmm. WINDY. My god it was blowing a gale. It was a real struggle into it but we were pushing close to 60kph on the flats on the way back. I rode ok, but was really on the rivet the whole time. It was great riding with no speedo or watch - only by feel.

It was nice to see afterwards that my position is getting pretty aero as well as comfortable. As i said I'm not use to the pace of short course but it was nice to feel that pain and taste the lactic acid on the bike. The drafting however....well lets not go there...grrr

After a tough 20k, it was onto the run for a 4k hilly death run. Boy that hurt. I pushed hard and managed to maintain a reasonable pace to come in 7th overall. Not bad for a pretty poor few weeks of training and no short course racing since April.

It was also great to see my girlfriend Paige racing out there, picking up first in her category after a long lay off because of sickness.

Afterwards it was good to catch up with a few mates for coffee and a race re cap :) but i was ready for a nap in the arvo. The start of this week has been filled with a good few sets and i can feel the fitness coming back :D

In other exciting news, i am really pumped to be trying a new nutrition product. Hornet Juice is a powered sports drink that is loaded with Amino Acids with some pretty exciting research and results backing it up. I can't wait to take delivery of it and try it out. It looks really promising - have a look, and tell them mark sent you ;) http://www.hornet-juice.com/

Things are looking up and I'm looking forward to my next post! Good luck everyone racing Busso pace yourselves and you will have an amazing race, i'll be there cheering :)

Cheers guys

Markus.

More delays

Well once again, I've let my readers down, no blogging. But more unfortunately this lack of blogging is due to a more unfortunate factor, letting myself down.

Sometimes we have ups and downs, highs and lows and from a training/racing perspective i am going through a bit of a low.

This has come from a combination from a number of things. Lack of motivation (still unfounded), work commitments, university commitments and personal happenings. Since the Gold Coast i have struggled a little. Every time i seem to start to get back into it i am hit with something new, either from work, uni or elsewhere. I hit up some good sets with Seano, then exams (a priority) took their toll. I hit up an amazing training weekend with the training crew down at Busso and work took over immediately after.

But it's ok i am persistent, and i will be back. Exams are practically over AND NOW I AM SICK, urrgghhh. But you don't get anywhere through complaining so enough of that.

But it's ok i am persistent and i will be back.

In the past few weeks i have still been getting some good sets in though :) a few really solid runs with seano (including somehow a 5k pb?!) Some solid swims and some nice rides. Just not a lot of volume. This means unfortunately i am going to have to miss the first Olympic distance race of the season, scheduled to be my first open race :(

But it's ok i am persistent and i will be back.

Although this is disappointing it will only make me stronger and i will be back with a vegence :)

For now, well done to Big Andrew T for an awesome performance at Anaconda Augusta a couple of weeks ago. Well done to Todd and Elyse :) and Scotty for Port Mac. It's also awesome to see one of my best mates Seano ripping it up in his Busso prep, he is going to have a killer race, i honestly cannot wait. Also to my girlfriend Paige, who just today chicked me on the training front - ouch. But it's so good to see her out there again :)


I can't wait to be back my hunger is still there - watch out.

Lack of posting..

Well there has been a serious lack of posting on my behalf over the last few weeks after the Gold Coast and I apologise.

It seems as though i have lost my mojo after the GC and have been struggling to get it back! The week following the race i had to physically hold myself back from doing any training, and let myself recover properly. However after that week and for the past two weeks i have struggled to get any real consistency in my training, the odd swim ride and run but nothing really structured.

I've put this down to uni, work and my body telling me i need a little more of a break. HOWEVER that is all about to change with this weekends Endurance Fitness Systems Ironman training camp in Busso!! I cannot wait! There are a few real good athletes going down and it's going to be just what i need to get me raring to go again (i can feel it in my bones). The only negative being my best mate Andy T has had to pull out due to other training commitments :( BUMMER!

Through the last few weeks i have been quite moody and most probably annoying, so thank you to Mum, Dad, Lisa and Kate for putting up with me at home. Seano, Scotty, Benno, Todd and Andy for putting up with me whenever i train with you. Finally Paige for putting up with me during all the time i spend with you. Although it is impossible to get shitty when i am with you, if i have been i apologise.

However i have found time over this break to do a few things i never usually have time for which has been really good for me. Sleeping in, getting drunk (once - 'rebelll'), camping, bush trekking, rock climbing, swimming in dams, mini road tripping, going to a party or two and spending time with people i like/love. I think as obsessive compulsive athletes we don't take enough time out to appreciate and take stock of what we have. I have over the last 2 weeks and certainly feel better and refreshed for it :). My advice, do the same ;).

So back on the horse and into some training!! Woop woop cannot wait! Can't wait 'till i can write a solid training blog!

Cheers people

Markussssss

Race Schedule

I have thrown an extra page up on my blog with my race schedule attached...*look up, up, up, to the right, right, no to far back left, yep there it is.

It's just a tentative schedule and as it reads, if anyone thinks there are better races to be doing, let me know! As for training, i hit the run track yesterday and felt pretty heavy, but ok. I'll be hitting up a swim this arvo and will be chatting to my coach about my plans for the next few months. Can't wait!

Train hard

Markus

A week of rest..

Well, what an incredible weekend for our sport.

You would have to have your head 6000 feet under to not know our sports biggest race was on the weekend, the Hawaii Ironman World Champs and boy, it did not disappoint. With so much talk about prep and favourites it is such an amazing part of the year when this day finally roles around.

I'm sure everyone knows how the race went, but just in case a short recap. Potts (surprise surprise (ex collegian swimmer)) led the boys out of the water in a slick 48.48. However the introduction of the new swim skin rules didn't break the front pack up nearly as much as some thought it might. Perhaps a sign that the pro's were more concerned about loosing time due to the new rules?

Onto the bike and here is where the decisive move was made - or perhaps not made?? Lieto as expected went out like a bat out of hell with an eventual 4.23, but the big moves came from Macca and Raelert, who put 8 mins into crowie by the start of the run.

From here it became an eventual ironwar between Macca and Raelert. With Macca running a 2.43 for the win, Raelert for a close second and Marino for a strong third. The champ Crowie ran an incredible 2.41 for 4th, he couldn't quite make up the time he lost on the bike.

Call it a bold statement, but i believe today's race has changed the future of Ironman racing forever, for the better. No longer is it safe to swim in the pack, ride the bunch and run away for the win. And before i continue i do not condone this as a bad way of racing, Crowie had a perfected Kona formula with a strong swim and a solid ride where he all ways rode his part, all ways backed up with an incredible run. Crowie is in fact my hero and i absolutely respect the way he races, however it seems as though things have changed.

Macca and Raelert today showed, that wow things are about to change. A ride off the front and a 2.43 marathon!? That is the kind of direction the sport needs to head. If you look at the history of the world champs, it is all ways won by a runner with a stupidly fast run split and a pack bike time or biker who breaks the group and holds on in the marathon, rarely, rarely do they win with a move like today. I am very excited for the future and can't wait to see where the sport heads. Where, we can't be exactly sure but i am sure it will be a positive direction.

As for my week/weekend. I was shattered mon-thurs, before i finally started to come round Fri. Just a lot of feeling sorry for myself, before i snapped out of it and got excited about continuing to plan my season :) after a week off (and a few more days) i am motivated again and am raring to go :) I spent a really good weekend watching big andy t race the sorrento challenge and the champion lakes duathlon, well done mate (videos and photos up soon). I also managed to spend lots of time with my girlfriend, which, i believe was good for the soul :).

Hopefully the next blog will be filled with more training related updates, so until then, stay classy :)

Markus

Gold Coast Race Report

Well, you can't win 'em all...why not??

Thanks to my new iPhone and its ability to turn off alarms for no reason, as well as unsigned road closures, we were slightly late arriving on race morning. However we got there with just enough time and i managed to get my transition set up...just. I then had to try and put my wetsuit on in the rain...bloody difficult! Oh rain? It rained for 6 hours....straight, honestly not one second of relief! Very interesting conditions.

Before i knew it i was on the front line of the deep water start ready to roll...the horn went off. I lead to the first can where three or four guys in my age group proceeded to come around past me. I tried to jump on their toes however couldn't quite get there, a little disappointing, but i was still swimming ok. The rest of the swim, myself and another guy led the rest of the "chase pack" around the course. I came out of the water 30 mins flat, slightly slower than i expected but more importantly i was feeling excellent and raring to go.

As i ran into transition i saw Seano standing next to my bike (he should have been well onto the bike as his wave was 30 mins before mine). It turns out in his rush to get to the start he had jumped into the water, straight onto a rock and severely bruised his heel :( an unlucky start and premature end to his day. I had a usual blinder transition and was onto the bike into the pouring rain and occasional tough winds.

From here i settled into a nice rhythm and made sure i was careful about where i was riding, the conditions led to carnage everywhere. I was riding excellently, exactly on required race pace. I was feeling extremely comfortable, keeping my nutrition on track and just feeling great. I was really happy and confident. That was until 75 k in - psshhhhttttttt. Flat on my front tyre. A lot of profanities came out in the next 30 seconds but i realised i had to get into action.

I pulled of the front wheel, got out my can of pitstop and filled the tyre up. I looked up at the tyre, the hole was so big the pit stop was flowing out, dammit!! I looked up and there were two people 100 meters up the road, i ran up to them and asked if they were out and if so if i could use their front wheels? They were waiting for a mechanic so it wasn't to be, but a really nice girl there helped me change my tub. After close to 15 mins after i originally got my flat (pitstop, running up the road, changing the tub), i was finally off again and with a vengeance.

I looked down and was cranking 47 kph on the flats. I told myself that this was stupid and settled into a more reasonable pace of 40kph for the last 14 k. I rolled into transition with a 2.28 bike time however with the flat it had been stretched out to a massive 2.44 :(

I ran out of transition and onto the run, feeling really good. I settled into 3.50 per k pace and set in. Before i knew it, i had completed the first lap of 3 and i was feeling good! I set out onto the second lap, with renewed confidence. Here i was joined by a fellow age grouper who wanted to stick with me. However i wasn't in the mood to help pace anyone else so i put my foot down for 2k's and dropped him, quite satisfying. I started to get a few little spasms etc through my calfs and thighs about 10k in, but i wasn't worried and continued to take in electrolytes and water, as well as my gels.

Bam, 7k to go. Well this is it i said to myself make it hurt, make it worth it. I held my pace until about 2 k to go where my body decided it had had enough and started to shut it self down. This was extremely painful but i was determine not to drop under 4 min k's for the whole run, and i didn't. I crossed the finish line extremely happy but massively exhausted.

The next thing i remember was waking up in the medical tent, which is a little embarrassing to admit. I had horrible cramps in my legs and jaw (in my jaw?! why??) and was pretty dizzy. After half an hour in there i checked myself out and met up with seano.

Hindsight is a beautiful thing and it has been really interesting to look back at this race. I now know what i need to do in the future to get my race up to the next step and beyond. More wetsuit 'race pace' swims are required. It was really nice to see my bike split (with out the flat time) go well under a 2.30, on a tough day on a tricky course. Not only that but i felt extremellyyyy comfortable riding at that pace, a really good sign. I'm glad to see my extra winter riding is really paying off.

Finally, for me my run was excellent. Not once did i dip under 4 minute k's and ran really solidly for a 1.21 a top 20 time overall!!

I am still extremely sore and tired but can't wait to get back into it!! About a week off to let my body and blisters recover and i will slowly start to get back into it. Thank you everyone who has offered me support during the whole experience, with out that it would have been a LOT tougher. (Mum and Dad, Lisa, Kate, Paige, Andy, Seano, Dan and so many others, good on you all).

Keep training hard and see you on the track!

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

Perspective..

Well this week (the end part) has certainly been one of the hardest in my short recent history. On a training front it has been really good but from a personal perspective, life altering.

Monday was a great swim in the morning. I backed it up with a great 17k run in the arvo. No pace or required time, i just cruised (just recently realising the importance of long slow rides and runs) and really really enjoyed myself.

Tuesday morning and it was the usual enjoyable river ride with Clarkys, Seano and Benno. Good times. The arvo was our last hills run with the squad before we head back to the track to build that speed again, so i really put the gun down and made sure i made the most out of our last set. Although, can't wait to get back to the track. And cheers johno for the lift home afterwards ;)

Wednesday was a short pool set as we had out farewell brekky for everyone heading off to worlds in a week, love those brekkys. Still backed it up with an arvo set so still a good swim day. Thursday was the old ride into work, with a lunch time run set with seano and a failed attempt to run 1k on 2.30 (amongst other sets). owie owie haha, (our egos that is..). Big Andy T met me for a nice ride home into the headwind and a good chat.

Friday morning was the usual affair, and nice swim set. Afterwards Andy and I FINALLY got to fit in a good long ride. From mine down the freeway, up Mundijong Road, up Jarrahdale Road and the same return route. I was a really good tempo ride, and i was keen to put the pace up on Mundijong Road (a personal thing...) and was successful. Good times :) Just chilling at the shack..




There is all ways time for a cheesecake stop...




Friday night my week took a turn for the worst, when i learnt that one of my closest family friends, Greg had passed in a car crash. I was/am still absolutely shattered as a result and made for a really tough weekend. Friday night was just terrible, but wow i realised i have some amazing people around me (thank you family, Paige and Andy).


Saturday and i was up early, and all though i wasn't in the mood i knew i had to pop out and get some stuff for my good mate Edwins 21st for Sat night. What a mistake that was, when i was finally finished on my way home I was cut off and my car totalled by a lady who cut across me. I was extremely shocked and shaken up but thank god ok. The lady was really nice and admitted her fault, but it didn't change the fact that Lenny (my car) was dead :( So many memories from awesome road trips, intercar food fights and my aerial all ways struggling to go up and down haha. As a result i was unable to make it to road racing or my planned open water swim :(


After a pretty hectic 24 hours it was nice to pick up Paige and head to Edwins to celebrate his 21st. It was a really good night with the highlight definitely being playing our own version of beer pong, less exciting was my loss to Paige :( i will never live that down haha.


I was up early on Sunday morning for the City to Surf Half Marathon. Before i left i decided to write Greg's Name on my shoe. We all ways use to talk about how much we loved running, and fitness in general, with him even buying a road bike before he passed. I really wanted to run the race for him and thought it would be a nice reminder.




We got to the city with plenty of time to warm up and were finally on the starting line. I was keen for a good race, but have only just recently picked up my running k's so wasn't expecting to much. Unfortunately the race went pear shaped all most immediately when the top 20 runners (myself included) were led the wrong way and was made to run an extra 3k. Not happy.


Although i was super annoyed i didn't let this deter me to much as i was feeling surprisingly good. I was also ok as i had my GPS on so i knew i could track my own 21.1k time. I was super happy and reallyyy comfortable holding 3.45-3.50 mins per k so....i held it. I ran through 21.1k with a time of 1.18. I was really psyched because i honestly felt really comfortable and good. I clocked over 21k and still had 3k to go, so i cruised the last 3k and ran in at 1.29 for 23.6k.


That brings us to now. This week, this weekend especially really put things into perspective for me. Family and friends are the most important thing, something that should never ever be forgotten. I've certainly learnt how lucky i am, to have my family and to have people like Andy and my training friends. Paige you are also the most amazing person ever and really really helped me through a tough time this weekend, i really really appreciate you and everything you have done for me.


Train hard, stay strong people


Markus


RIP Greg

By popular request..

Well i finally got my hands on the (just before) finish line photo! Here i am sprinting for the win - woot! Enjoy

Me on the left in the K-Swiss gear and Nathan on the right

Stay classy and train hard

Markus

Winna winna chicken dinnaaaaa!

Haha what a fantastic title...

Well another pretty big week this week and i am chuffed. Monday i was still in the pain box pretty bad, but made it to the Monday morning swim and managed to put in 100%, i struggled but i got the k's in :). Johno and i managed a nice few easy running k's in the arvo - a nice and very much needed recovery run.

Tuesday morning and due to some impeding potentially dannnngerous weather conditions Andy and I decided to hit up a good little interval wind trainer set, good work. Tuesday arvo was the usual hills set with the training crew - however we were cut one hill short as the ridiculous amount rain was actually making it hard to see/run. Wednesday and thanks to discovering the greatest swimming aid in the world (the forearm fulcrum) i was able to FINALLY get a double set in!! Super super happy chappy, and felt good to get two swims in in one day. Thursday and i got in a quick ride to and from work with a run off the bike after. Bricks are the best form of training, love them.

Friday and it was my usual day off work - yayzers! Up early for a good swim and some gooddd brekky with seano and scotty. Andy and I had planned a big ride but once again the horrible weather got in the way - we decided to hit up a well over 2 hour windtrainer set, the only reason we survived was thanks to Kona 08 and Ironman NZ 08 (the dvd's) and each others company.

We then went off to grab some lunch and after visiting the travel agent, i hit up the podiatrist to get the low down on my foot problems. The good news being (to cut a long story short) all good and i am clear to train - woot!! Afterwards Andy and I booked our tickets to NZ to race in Jan! Then it was off to jess' for her 80's themed 21st bday. T'was a good night, with the highlights being the inappropriate use of an airhorn and hot cross buns with andy and paige using beer bottles. Good times. And happy birthday jess, hope you had a good one :)

Saturday and after a nice sleep in it was off to Wandi for another Peel road race (not before spotting how amazing andy and i looked in thie photo...ok maybe just me...). I was feeling a little flat but looking forward to a good hit out. Just before we started Nathan approached me and asked if i was interested to mix it up with a bit of an attempt at a break early on. All ways keen to make myself and more so other people suffer i jumped at the opportunity.

We rolled out at 2pm and for 6 x 9k laps, it was windy as and the wandi course was quite undulating. On the start of lap 2 Nathan and I broke, we successfully got away, but wow, i blew up big time. We were eventually caught a few minutes later and i was suffering big time. I was honestly hurting so bad and was really struggling to hang onto the back of the group. I was really considering dropping out, but wow i am glad i didn't. At the end of lap 2 i was back onto the back of the pack when Nathan approached me again - "lets break again". Great i though, but was keen to at least help him out. The start of lap three and we broke again. This time with a third person, and this time it stuck.

The whole third lap we were working so hard, and just keeping the pack at bay. Then we got out of sight and broke them. However we didn't let up and continued to work, rolling through continuously for 4 laps. The way we were working was the best i have ever worked with anyone riding ever. We were all working equally and not letting up, it was awesome. By the end of the final lap, we had built up an uncatchable lead. I was gone and was just so so happy to have built up such a big lead. With about 300 meters to go the third person that broke with us lead Nathan and I out and let us sprint it out. Like i said i was gone and thought Nathan would have it but somehow i managed to find some sprint legs and get up and beat him!! I was super super happy and proud as we'd all done and equal amount of work so any of us deserved the win.

Afterwards i was toast but managed to make the drive up to Jarrahdale and head out for a short 4k run "off the (delayed) bike". Was nice but i was glad i got it done, because to use a phrase from last week, i was in the box, again haha. The rest of the night was filled with a couple of beers, some nice dinner, an intenseeee game of battle ships and a relaxing night on the couch :)

After a great "wake-up call" from paigey (a shove in the back and being dragged off the bed) i was up and ready for a nice cruisy 12k run through the Jarrahdale forrest with Todd, Elyse and Paige. Was a good run and a nice easy pace. The rest of the day was spent at Jarrahdale and then Murdoch open day with Paige...and me being an extremely tired sore little b*tch. Haha oh dear mark, how sad.

Well overall a really good week of training and other happenings. I am feeling good and looking forward to another week of tough training and my first proper running hit out for the season next sunday with the City to Surf Half Marathon on the weekend. Can't wait.

Keep training hard and stay happy people. I certainly am. :)

Cheers, markus.

in the box...

I am in the box, deep deep in the box, tough week!

After thursdays nice little windtrainer set with big t, it was up early friday morning for the usual friday swim, boy did i swim cr*p!! Gah i could not get going and felt like i was swimming like a sack of...bricks.. I still managed to get through the set but i was glad to be out of the pool. The rest of the day was taken up with personal happenings, so unfortunetly i didn't have time for another session.

Saturday morning and it was up early to the new Perry Lakes stadium for TEP running time trials. I picked up paige and she was pretty nervous, i was trying to tell her not to worry and it would be fine, that view all went to poo when i saw mike and kenji run past the car, immediately i became about 10 times more nervous and i was eating my words :/ (sorry paige).

We had a good warm up with some easy/hard laps and some run throughs. Brian and i decided i would run the 5k tt and if i felt good continue on for the 10k. We were off and we ran through the first k at under 3 minute pace..ekk. I quickly realised this and settled into a more reasonable pace (3.30's). With one k to go i quickly realised that i wasn't going to be able to crack the required pace for the 10, so with the help of craig i put the hammer down on the last two laps. I was hurting bigtime, but managed to cross the line with a 17.03. I was super psyched considering the real lack of running over the past couple of months. I was well under 3.30 pace and was super psyched.

After a couple of ice-cream sandwiches and a nap, i was off to Jarrahdale yay! :) Got there mid arvo, and paige, grace, todd and i were of on the mountain bikes for a good spin. Was a lot of fun, but mountain bike riding really makes me appreciate how easy road riding is haha. After having a nice feed and maybe a couple of beers, it was off for another night trek through the jarrahdale forest, where and owl and about 6 billion kangaroo's were spotted, good times with Paigey :D

Bam, up at 6.30am Sunday morning and Bruce and i had decided to ride from Jarrahdale to Rockingham to meet up with the training crew, for a 14k hill/beach run and ride back...heapppsss good idea :/

We got there a little early so decided to ride an old race route, and consequently got lost, but got back in time to start the run. I set off pretty quick and was quickly joined by clarky for a couple of k, we had a good chat, but i then lifted the pace to sub 4 mins k's and quickly found my self on my own. I ran the 14k super fast and felt real good, about the worst thing was my decision to jump in the ocean afterwards to cool down...oh my god it was cold, but good for the muscles! We popped of to dome afterwards and i filled myself up in prep for the ride home. Clarky and Clarky kept offering to give me a lift back to Jarrahdale but i was confident to ride home.

My god, what a mistake, 60k of pure headwind. Down Thomas and onto the freeway, but it got killer when i got onto Mundijong Road. I am seriously going to incorporate this road into my training over the next few weeks, there is no, hiding from the surface or the elements. I really suffered out there today and the worst part was the 9k climb to jarrahdale to finish. I was gone and was just spinning like a granny.

I was suffering, and with about 100 meters to go to "the shack" i saw a car pull up next to me...it was clarky!! She had driven the whole way home, seen the conditions, seen how hard i had run and driven all the way from theirs to Jarrahdale. I was so taken back by this and made me realise how lucky i am to have people like this. All she could say was sorry sorry sorry! for not making it in time and all i could say was thankyou thankyou thankyou for trying!! I was so happy that she did this and it ment so much to me. We chatted for close to an hour out the front of the house before i finally got the energy to jump in the car and drive home, not with out thanking her a million times again, you rock clarky :)

Just before leaving i also found the best note on my car that put a smile on my face the whole way home :) :)

Well, that brings us to now. Deep deep inside this box i am currently sitting. Happy as though, not only from the training but from the people that make everything, well, a sh*tload better :)

Looking forward to another tough week of training, hope everyone else is too :)

See you around, maybe?? :/

Marky Mark

mid week update!

Well its thursday night, boy i love finishing work on a thursday. :) Training training training!!!

Quick update, Monday good swim :) followed by a 5 k run, with some more foot pain :/ tuesday it was on the bike for the river loop then into work. In the arvo it was off to running for more hills! Less foot pain tuesday, but i was still cautious. Wednesday was a rest day and it was niceeee to get a sleep in. Wednesday night and i was off to the Raffles with the boys for a good night, well all most a good night untill someone ruined it...ahh well can't win 'em all, it was 90% good :)

Thursday night - tonight! Windtrainer set with Andy! Photos attached :)

Warming up with a bit of a chat

Big T getting into the swing of things

Pushing the pace!!

Overall a good little set, looking forward to 3 days of training training!

More updates soon, stay classy!

Markus

cycle-aing-ing-ing...ing

Found a few pic's from the weekend just gone, the Serpentine Road Race, run by Peel Cycling club. As i said in my previous Blog, i worked bloody hard in this race, it was tough as bro! But really satisfying/painful/enjoyable (i'm not sure that anyone has really combined those words before...). Have a peek.


Oh yea i am the one in the K-Swiss gear.. (front left)


Trying to push the pace (above a 39kph average) to drop the leaches...

"live your dream"...

And it's Sunday again, and well, as usual, tomorrow i am back to work :/

Another interesting week of, well you guessed it, ups and downs haha. Wednesday and it was at the pools for another morning swim, another close to 4k and a nice "t-shirt set". These are coming way to common with Brian but they sure are building strength!! Tough tough! Wednesday arvo was off as i was still letting my feet recover. Thursday morning i was up early for a quick wind trainer set - wow, jumping on the wind trainer is just SO unmotivating sometimes, or is that just me.. Thursday arvo i finally got an easy run in, with Paigey around the river. It was only something like 4k, but it was good with barely any foot pain. However i still felt as though my feet are on a tender edge so I'm not getting to excited.

Fortunately i was treated to a nice dinner there afterwards which topped of my night :) Friday morning was a nervous morning for me. I had a swimming tt for the TEP development squad. 1.5k in 19 mins, i was pretty fricken nervous to say the least and got there pretty early to get in a really goood warm up in.

I was off and the tt was a shock. I had never done any real serious swimming tt's before to be honest and for a 1.5k to be my first far out! Tough as bro!! Finally i touched the wall....GAH just short by seconds!!!

I'm not going to lie, i was pretty devo. Especially being so close. But Brian was really happy, saying that we hadn't trained for it (anything specific) and i considering how early i was in my build he was really happy that i had gotten so close, that changed my out look a little, but i was still pretty p*ssed during my warm down. Just my high expectations. Afterwards i had a good catch up brekky with Johno at a schweet little cafe down the road, was good to see him after be abroad for so long!!

We ended up meeting a few hours later for a nice easy 50k on the bike, up the freeway and around Kings Park and home. Was a good little warm up for Saturday. Friday night was topped off with a real nice night out with Paigey - dinner and a movie :) (where the guy behind us actually fell asleep during Inception - oh the irony).

Saturdays road race was killer, i mean i don't know how they keep getting harder and harder but they just do. It was back at the Serpentine course again and 7 x 9k loops. The pace went out stupidly hard, and honestly honestly didn't stop. I worked so so bloody hard during the whole race, and finished at the back of the main pack, which dwindled down to about 7 or 8 at the end. It was really satisfying at the end as i had a lot of people coming up to me saying how impressed they were with the amount of work i was doing during the race and the high intensity i kept. Made me feel real good, although i am there for training so it doesn't really bother me, but it is good now and then to hear people talking positively. I was so gone after the race and considered going straight to bed afterwards but it was off to the airport to pick up lisa and andy from their 10 week Europe adventure! Was very glad to have them back :) after picking them up and taking them home, i was off to a party with Paigey for a good night :)

Sunday morning and it was off for a brew ride with Big T!! About 10 weeks overdue! It was pretty cruisy and really good to catch up with the big fella!

Overall another pretty good ish week. But i am continuing to think positive :) and it's working for me. Tomorrow starts a TOUGH 3 week block, 1 week easy, another killer 3 weeks and taper then GC race!! :)

Something that really made my week was a gift i got from Lisa and Andy, a small bracelet from Europe, inscribed on it is "live your dream..."

A bracelet i think i'll be wearing for a while now, and who's mantra i will be following :)

I encourage all to follow that and continue to think positive. See you 'round the training track

Markusss

Another week of ups and downs

Well another week another late blog, this will be short and sweet.

A full week of swimming, finally and i'm really getting some good speed and technique back. Problem with swimming is it takes so bloody long tp progress! blergh but i am getting there! :)

Riding during the week suffered a little bit but i made up for it on the weekend. Killer killer road race on Saturday, back into B grade and it was a bloody tough! Ended up 4th overall chasing down the pack of three solo-er's to the line, was a really tough but a really good training set :). Sunday i had a 20k tt, down at Wandi. Seano and i met up rode there and hit it out. I wanted to average over 40kph, but just missed out 39 point something. Had to be happy though considering the effort i had put in on Saturday.

I had a couple of nice runs including and absolute smash-fest with seano on thurs midday, 10 x 1k repeats, i ended up doing them on 3.40's with seano hitting them up on 3.50's was toughhhh but so awesome. Unfortunately foot pain returned on Friday - in my fricken opposite foot, exact same spot and pain as the previous pain i was having. So i haven't been running since :/ just gotta be patient but the GC is getting closer and closer. I am confident though

Monday was back into the pool and a couple of beers in the arvo with one of my best mates Nips in the arvo, so good. Tuesday was a nice river ride in the morning, and some hill work on the bike in the arvo, so getting there gettingggg there.

Time to really start building and I'm pretty happy where i am headed :)

Keep smiling, keep happy, keep training, keep positive, keep it up right, keep doing what you want to do, keep it real

Oh and i have a new girlfriend, she's very pretty and she keeps me smiling :P

See you out there

mark ussssss

lying in my bed..

As i sit here lying in my bed, the same 'phrase' keeps running through my head, "life's too short".

Haha and you know what? For once i am right!! Life is too short. It seemed to be the topic of my last blog, so at the risk of repeating my self... (whoops to late).

Live life, woot! Tomorrow i will update with a training related blog, the week (just gone) started well, but yay! Another foot - running preventing - injury, super happy....*sarcasm*. But hey that's ok, a chance to continue to pick my riding and swimming up :)

I am really happy now, i am surrounded by an awesome group of friends, an amazing family, an amazing group of training people (young and older - but hey age doesn't matter) and an amazing girl :)

Seriously what else could i ask for?? Perhaps to be back in the mysterious and majestic cleared paddock of Jarrahdale - maybe, but for now I'm happy with what i have. Knowing new opportunities will prevent themselves. Can't let negative people bring yo down!!

:)

Update tomorrow, for now - stay classy, and remember..

"champions seize their moments"

(i think this can apply to any part of life...)

markus..

I am running out of blog titles...

Well here I am sitting in Jarrahdale, on another warm night *sarcasm*. The reality is I think this is the coldest town in the entire world. I think it has actually snowed here before, but everyone was so frozen it wasn’t able to be recorded.

The last few weeks has given me a lot of time to think about all of the aspects of my life, training and otherwise. There is nothing like a little bit of sickness and some life changing events to get you thinking about certain aspects of your life.

Something that I have truly come to realise is the massive part that music pays in my life. But also the fact that, man, my music collection needs expanding (since I lost 90% of it on my old computer). But I am getting there. On the train on my way to work, in the car on the way to swimming or smashing myself up Neddleton Road, music can really really set the mood, and I believe define moments of our lives.

So often now I find myself listening to tracks and associating them with various (good or bad) moments in my life. This can be trap however as I have had the occasional song ruined by an associated memory, moments from high school to current day. But man I do have some good memories with regards to various songs.

This general time of sickness and more work commitments has given me a lot of time to think, on an early morning or late night train to work, or an early morning (over tired) drive to swimming. These are all times I believe where I come across my best thoughts. My definition of good thoughts and the general consensus may differ though... :/

Then bam, it hits me. Wow, life is wayyyy to short. Life is too short to be unhappy, to be unfit, to be lazy, to plan, to postpone, to sleep in! I mean sure you have to stop and think about certain things, haha you can’t be tooooo stupid (I think we have all learnt that the hard way)... But life is too short, to be unhappy that’s for sure and we can all be responsible for our own happiness. I don’t believe in fate, everyone has control over their own destiny and now is the time to take control and make yourself happy..time to make me happy. :)

Anyway I thought this was a training blog...

On a more training based approach...this week has been a mix of ups and downs. Monday through Wednesday I was really on a roll. Double swim set Monday, and I FINALLLY got a killer run in on Tuesday! Tuesday was pretty much the happiest day of the week. It was the usual hills run with squad. This week was a warm up, 5 x 1k sets of up across down across up across down across (wow that is really confusing to read..). Brian had told the front group (myself included in this group) to run them on 4.30’s. This was a little worrying due to my complete lack of running over the past month and a half.

This was not going to bother me though, after instructions from the physio to run more and longer distances I was ready to really smash out the sets. The first one was a relatively each one, coming in just over 4.10, which I was pretty happy with. The next two I picked up the pace and dropped the group. I was feeling really good, and so fricken happy to be running hard again. That’s it I thought to myself, I’ll give everything on these last two laps, after all, to use a favourite quote of mine “I wasn’t there for a haircut”.

I set of on the second last one as it was the final one, something I love to do. It really makes you realise how deep you can actually go, and such a massive part of our sport, and any sport is the mental game. When you think you are giving 110% you really aren’t.

3.26, BAM! That was awesome, I was gone but man it felt good, 1 mins rest before the next one, I was off again. I was absolutely gone but I pushed deep, and decided not to look at my watch. 3.26, gahhh what are the odds!?! The exact same time again?? At least I didn’t positive split. I was so gone afterwards and could only manage and jog/walk warm down back to the car. But god I was happy.

Wednesday was an awesome set. 1k time trial. Oh wait, in an extra large t-shirt. My god killer killer killer. With still close to 3k to swim afterwards, the lane dwindled to 2 finishers. Satisfying set. Unfortunately from here the training aspect of my week went downhill. Work took over and I was unable to make the arvo swim set. Thursday mornings ride went out the window, due to a great night had out with some good mates on Wednesday (life’s too short to let opportunities like that slip by once in a while). Cruisy nights out with good mates are good for the soul.

Thursday night was spent watching the tour and praying Schleck could break “Pisterello” (urgh worst nickname ever). Unfortunately it wasn’t to be, but it was awesome to watch two of our generations greatest athletes battle it out.

Friday was a write off, I had such good intentions....until the call from my boss way to early in the morning, “are you able to come into work?” Dayum. Ruined.

Saturday and I finally got the chance to test out the Argon with at 808/1080 set up. OH MY GOD amazing amazing amazing, to find out more, please see photo :P

Then it was off to Jarrahdale, as soon as I got there it was onto the bike for 2 repeats up Jarrahdale road. I went really hard on the first one, but was confident to try and negative split the second one. Good news was I did, by over 50 seconds; I was super psyched, but goneeee. After an awesome dinner, it was off for the best night trek through the Jarrahdale forest with Paigey. The highlight of the night being the massive massive paddock we found with a massive number of wild Kangaroos as well as the rocky out crop we found, the highest point of the paddock. Was schweetttt.

The next morning I was up early to hit up Neddleton road before our planed group training run. The ride was tough and I hit up the entire route in the big chain ring. Tough tough tough but really good. I’d finished and grabbed some brekky and everyone started to rock up for the run. I was told by Brian I would be running two 10k loops. We had no idea how tough the course was but we quickly found out, undulating for 2.5k on the road, then ridiculous ridiculous ridiculously huge hills off road for the next 2.5k and return. The run was so tough only 3 of us could make it out for the second lap, respect to everyone else running it though, this course was the hardest I had even run.

I ended up smashing the run and felt so so excellent. This was well over double the furthest I had run since Busso and I was so happy with the results. However I was absolutely goneee after the run and had to have a close to two hour nap before I left for home.

Overall a really good weekend, and as I lay hear on my bed absolutely gone, I am very satisfied with the weekend happenings training and all. 10 weeks to Gold Coast and I am really starting to feel confident and am RARING to go.

Train hard, live happy people

Markus

Training training training

Well the start of the week didn't go to well, mon tues i was sick as a dog, couldn't even make it to work :( by the time wed came around i was starting to feel better. But if I've learnt anything from these last few months, it was not to push myself and let my body recover more. Thursday came around and thanks to the vitamins and extra sleep i was feeling really good again.

I hit up a big hills ride with scotty to hotty, my place to Jarrahdale and back. The ride was great and was a really good hit out. It was the first try out on the new Argon, she was amazing :) :) I was just happy to be riding again and really enjoyed my self.

I missed swimming on Friday morning, which means it was a no swim week this week :/ BUT i got a TEN K run in with Seano at lunch time!! This is the furthest i have run since Busso at the start of May and i was so happy to be running relatively pain free!

Saturday rocked up and it was off to road racing as usual, this time it was a 50k HILLY HILLY HILLY out and back. I was in the 3rd last group to go, and the first pack to go had 25 mins on us, this was going to be tough. We set off and as we hit the first climb within 2 k, i shed my entire group. Great i thought to my self, i rode alone to the first turn around, 25k, and i rode hard. I was pretty happy with my self as i had put a lot of time into everyone in front of me, but Paige and Caroline we riding really well, i was worried! :/

As i got to the turn around the A/other B grade boys caught me, riding solo had taken its toll, and the group of 7 (of them) had worked well, but i jumped into the pack, ate the last of my lollies and with 25k to go put my head down and went for it. After working hard with the group for 15k Nathan and I made a break. And it stuck, a couple of k later i saw Paige up the road, she was riding fricken well, we were putting on a mean pace and as we passed her, i sat up for not even a second to let her jump on the train.

She had absolutely no problem and we were away again, working fricken hard. With 4k to go we caught Clarky, she was riding incredibley hard and had done a fricken awesome job holding us off for the win, i honest though she had it. I felt pretty bad as she couldn't quite jump on the train :(

The finish was INTENSE there were five of us me, nathan, paige and 2 others, riding at well over 50k an hour trying to break each other. I went so deep and was sure i had the win with 20 meters to go. Unfortunately it wasn't to be and the boys pipped me! Ahhh bummer but not to worry, i worked so hard in that race and was happy with the effort. I was also pretty happy i didn't get chicked....wow that would have been realllyyy embarrassing..hahaha.

I was buggered afterwards and after catching the tour with the Bowmans and Clarkys, fell asleep pretty well.

Then it was up and at 'em again this morning, for another hills ride...who's great idea was this :/ it was a struggle but was another really good ride. :)

Got a run this arvo and then back to swimming on Mon, i have 6 swims to do this week...ekk!! Cant wait! And i'll be back running yay! Really looking forward to be back at it again, properly! TOUCH WOOD :P

Stay classy guys and train hard.

Reeeeeeegards

Markus :)

Hmmm

Oh the sweet irony of the title of my last post..

Since then i hit up 2 sweet swims and 3 wind trainer sets in 3 days, and i was feeling goodddd. Saturday came around and i wasn't feeling 100%, however i decided to hit up my usual road race regardless. I was left in B grade even though i hadn't raced for 3 weeks and was ready to get smashed. Farrr out the pace was hot from the start, 7 laps - 9k each, and an honest pace not dropping below 40kph. As if that wasn't bad enough, constant attempts at breaks. It was tough! I was keen in keeping it real though and doing my work at the front and working on catching attempted breaks.

This was all going swimmingly until the end of lap 5/start of lap 6, long story short, the final break that broke the proverbial back. I was soooo annoyed. Again i found myself in the position of trying to "solo" to get back into the pack, what i realised at this time was however, we had shredded a lot of riders over the five laps. After a whole lap of trying to keep in touch it was pretty clear that the pack weren't going to let me catch up.

I used the last lap as more of a warm down and made sure i thanked all of the the guys who all ways spend their time out the at the corners stopping cars etc. Good on you! :)

Things haven't got much better, as i woke up this morning feeling worse (flu)...a day off and I'll see how i feel in the morning..fingers crossed. But if there is one thing i have learnt over these past few weeks, it's to be patient and recover properly.

I hope you peeps are having a little more luck than me :) keep training hard over the winter! And in the words of Bear Grylls "when you are not training, someone else is training, and when you meet them, they will win". Haha but what about taper time and recovery Bear? :P

Cheers guys

Markus

Back on track

Well, its been an interesting few days, but i am happy to say i am getting back on track! Swimming has been going swimmingly (wow, i am so sorry...lame) and i have been enjoying smashing some good sets out. After the physio on Friday, my foot was taped, ultra-sounded and iced and i went for a short run Saturday. Good news, no instant pain, but still some aching. But this was a good sign.

Unfortunately some family commitments prevented me from doing any training Saturday (no road racing) and most of Sunday. However i did manage to fit in a nice 120k into the hills Sunday arvo. With our recent snap of cold weather here in Perth, it was a bit of a shock riding back at 6pm and all most freezing to death. Some stomach cramps weren't helping either, but i think that was a gel/nutrition problem.

Monday it was back into the pool for another good set. I had planned a double swim but UNFORTUNATELY i had to miss it to pick up my new roadie!! :D so excited, nice little Giant TCR Advanced, just what i need. Can't wait to smash some k's on it. Tuesday was back to the physio again and things are getting better. Less pain, so it (my right foot) was strapped again, and i am instructed too to two short runs this week, the first on Friday. Can't wait. Afterwards i poped in to see my new Argon E-114 being built up. OMG she looks beautifullll :) will (fingers crossed get her on Thurs).

Another good swim this morning, and can't wait to smash out another this arvo. I will be picking up the new Argon on Thurs or Fri, so can't wait to get out on both new bikes this weekend!! Which one to ride? Wow i've never had that choice before :P

Stay classy readers

Markusssssssssssss

Reader Requests

Well, i was quite surprised to see that my last blog attracted a bit of attention from some (all be it a little crazy) "fans". And as i sit here, under trained, injured and fairly annoyed, i can't help but think of one of the requests from one of the "fans"; injury tips.

I guess my words of wisdom would be as follows. Listen to your body! So many times people have made the grave mistake, "ahh, she'll be right", "i'll just train, through it", oh dear what a mistake indeed. As soon as you feel a niggle coming, stop and re-asses. Have i felt this before? How much does it actually hurt? Is it related to a previous injury? Make a smart decision, either stop training, or ease it up and cruise home. If it's to bad, call for someone to pick you up (another reason why you should all ways carry a mobile with you when training - except for swimming...).

Trust me as i am learning the hard way now, it's so much better giving up one set, just as a precaution, rather than two, three, four weeks. However most injuries can be prevented, how?? Warming up and cooling down, properly. Dynamic stretches while warming up (movements stretches) and Static stretches when cooling down, are the most effective to prevent injuries. Walk for 5 or 10 minutes after every session, this keeps your blood flowing for oxygen delivery and lactic acid removal.

Eating right, Protein and Magnesium promotes muscle growth and repair, hydration helps the body recover better, and you'll cramp a hell of a lot less, with the correct levels of salts and sodium. Ice baths (and to a lesser extent hot and cold showers) reduce muscle swelling and damage as well as compression gear, i.e. socks, tights etc.

Probably most important is sleep (learn from your own advice Mark...). Your body repairs its self when we are sleeping. If we deprive ourselves of sleep, we deprive ourselves of recovery and repair, which will, trust me, catch up with us in the long run.

As for hip pain - the best recovery methods are as follows. Rest, Ice and Heat Application, Stretching, Anti-Inflammatory Medication and Physical Therapy. ;)

Well that about sums up my brief knowledge. As for my self. Monday i was back in the pool and feeling good, 3.5k under the belt. I was ready to ease back into running on Tuesday, i arrived early and with a nice little warm up under my belt, i set off. 100 meters good, 150 sweet, 200 GAME OVER. Instant pain back in my foot. As a result i have been pretty shattered the rest of the week and am visiting the Physio tomorrow. I will keep you posted.

Well that's about it for me. Keep training smart and recovering properly, trust me, injuries suck.

Cya out there peeps.

Markus