I never used to buy the professional photos from races when I did triathlon but with adventure racing I like to get the photos because the races are as much about the memories I am making with my sister as the racing.
See this post for race report.
I never used to buy the professional photos from races when I did triathlon but with adventure racing I like to get the photos because the races are as much about the memories I am making with my sister as the racing.
See this post for race report.
After camping out at the Pomona Showgrounds, we woke early to clear starry skies. Sure, it might have been cold, but that was good news because it meant the day would be perfect for adventure racing.
It was still dark when we left camp to drop our bikes near Lake McDonald, just a quarter hour drive away. By the time we got there, the kookaburras had finished their dawn song and the sun was shining; it was still cold though. We found a spot near the edge of the park to make it easy for us to find our metal horses and drove back to race HQ to collect our maps.
The maps seemed a little strange at first review. There just didn’t seem to be 6-7 hours of racing there. And some of the transition areas were too close together with no checkpoints in between. We and the teams around us were asking each other whether anyone had extra maps. But it was all a ploy: the In2Adventure course setters were up to tricks that would test teams’ navigation skills later in the day.
We had bought a map measurer just before the Rogue 24 Hr Adventuregaine in April but after the race I threw it in the wash with my dirty clothes. So I was left measuring out distances on the map with my shoelace for ARA (my shoelace was the only string I could find). We found it worked quite well: our navigation was almost all spot on during the race. Though I will be buying us a new map measurer before next season.
We packed our gear, attended race briefing and then boarded the bus to race start. As we boarded the bus, a marshal handed us an extra map containing a surprise foot rogaine leg. We still didn’t know where we were going to start the race and the map was only a small extract of the larger map we’d been given earlier. But we quickly identified where it fit into the large map and developed a plan of attack.
We pushed ourselves right from the start by running more than we walked in the trek legs. Our navigation was spot on in the first foot rogaine and we hit all the checkpoints fairly easily. Instead of following the crowd, we stuck to the game plan we had devised on the bus and it worked for us. The other teams’ plans seemed to work for them too but for us the important thing we have been working on is sticking to our own game plan.
The foot rogaine took us to Lake McDonald where we could see iAdventure’s kayak trailer waiting for us. We quickly carried the heavy and awkward Voyagers out of the steep trailer down to the water to collect the checkpoints around the lake’s edge. We worked hard to overtake other teams in our strongest leg while still enjoying the scenery. We’re quite fortunate that I’m a little bloke because many teams with bigger men in them (especially the all-male teams) really struggle with these Voyagers the cockpits are quite small and they tend to take on water quite easily. Being small means we can get a rhythm and paddle properly.
The water was cold so I was glad my sister is our paddle ferret. She did an awesome job jumping into waist deep water and fighting her way through water plants to attack the checkpoints instead of making us wait until other teams had moved their kayaks out of the way. This way we could stay out of the melee and I could turn the boat while my sister grabbed the CP. She is great at getting back in the boat in waist (and sometimes chest) deep water.
After a short run to the bike TA we hit the trails. It was a mud-lover’s dream out on the course. While my sister just barged her way through all the mud and water, I have to admit to riding like a nanna (actually, I ride slippery tracks so poorly that it’s an insult to nannas to say that 🙂 ). During the race I decided to take the clipless pedals off my bike and to ride with flats for a while to build confidence and skills. I still had a ball though.
When we first checked the map at HQ we thought we’d be in trouble today with so much of the course being on the bike. But as we made our way around, we realised that it was definitely a navigator’s course. Through some good tactical decisions and strong navigation we were able to keep up with teams who would usually be far ahead of us in the course (i.e. teams who ride like pros and who don’t have to wait for my nanna-like riding).
Much of the course traveled through trails and bushland that we traversed in last year’s Adventure Race Australia. Unfortunately for our legs, we had a repeat of the hills along the power line. But at least it made the navigation here easy because we knew exactly where to turn off (after pushing the bikes up of the nasty hills).
Despite (or perhaps because of) the prospect of the powerline hills, my sister and I were having a brilliant time out on the course.
The race had plenty of surprises for us, including five surprise rogaines (three on foot, the kayak leg and one on the MTBs). My sister did a fantastic job marking up the maps for us. This has been a big development for us – being able to share the navigation. In our first few races, I was in charge of the maps but over time my sister’s confidence has increased and now she navigates us on the bikes and kayak while I navigate on foot. We split it based on our strengths. I am our rear seat paddler on the water and she has better eyes than me on the bikes (I wear reading glasses), while I love navigating and find my eyes manage ok on foot.
Just as we thought we were nearing the finish of the race, the In2Adventure folks threw a really nasty surprise our way.
We had to climb Mt Cooroora of Pomona King of the Mountain fame. To make things more interesting, they placed a checkpoint half-way up the mountain on the main hiking track. Unfortunately, we were one of many teams who took a steep shortcut up the mountain only to realise we had to run about 700m back down to get the CP on the main hiking track and then trek all the way back up. It was a piece of course setting brilliance.
Once we were almost near the top of Mt Cooroora, we got to stop to take on the best adventure leg of the race: a happy snap by a professional photographer. We played silly buggers for ours so I look forward to seeing how it turned out. The views from the top were fantastic (as you might imagine from the photo of the mountain above).
From Mt Cooroora we ran back to our bikes, rode to Race HQ. The final surprise foot rogaine was a short sharp effort, culminating in my turn to swim when I ended up waist deep in water to collect a checkpoint in the middle of a creek. That was heaps of fun and had me laughing.
We finished strong and had a great day out on the course. We have no idea how we went results-wise but it doesn’t matter. We know we raced hard and had loads of fun. We stuck to our game plan and did our own navigation, rather than following the crowds. This is our last adventure race before November. There are only three or four more races in South-East Queensland in the coming months but we have commitments for each. So now we have a few months to hone our navigation and mountain biking, and improve our fitness.
Total: 6 hours of adventure racing made up of 29.1km MTB, about 12km trail running and 4km paddling.
What is Adventure Race Australia (ARA)?
Adventure Race Australia was a 6-8 hour adventure race held yesterday at the Sunshine Coast Hinterland. The event has a reputation as a fun and challenging day out for two- or three-person teams who work together to navigate a 5-8 hour adventure race course. The courses generally consist of rogaining, trekking, mountain biking and adventure legs, which can comprise anything from kayaking to abseiling. Yesterday’s event included rogaining, trekking, mountain biking and kayaking. While the lead teams probably took somewhere between five and six hours to complete the course, we were out on the course for just under eight hours.
Our two-person mixed team was called ‘Whoops Which Way?’. For both of us, it was our first adventure race; and my team mate has only ridden a mountain bike once before and that was a short one hour ride with her six-year-old son. We bought our compasses this past week and neither of us had tried them out. However, we still entered the Hardcore event instead of the Raw one (the Raw course is a three-hour course for beginners).
We drove to Race HQ on Saturday night and stayed in a bunk room at Teen Mission Noosa, which was Race HQ for the weekend. The bunk accommodation was basic but comfortable, and we had the whole dorm to ourselves. We arrived at about 8pm and, after settling in, we had one last navigation study session. I re-read the relevant chapters from one of my navigation handbooks and then explained the basic principles to my team mate. By 10:30pm we had swotted up and were ready for lights out.
On race morning we had to drive about 30 minutes to drop our bikes at the Transition Area (TA). Being a triathlete, I expected there to be racks set up and for us to have to pass a bike / helmet safety inspection. However, as I discovered throughout the day, adventure racing is much more, well, adventurous than triathlon. Bike drop involved us simply finding a tree against which to park our bikes anywhere within a reasonable radius of the bike drop sign.
Our bikes were definitely in a league of their own at the TA. Mine was the only one without any suspension or disc brakes and, at a cost of $250 in 2009 it was probably worth $1,500 less than all but my sister’s bike. But we were to discover later in the day that bikes don’t make an adventure racer – the key is navigation, team work and strategy (though I’m sure it does make a difference when you are competitive).
Registration and race start
After bike drop we traveled back to Race HQ where we registered and were issued with our maps. We were lucky because the 1:30,000 scale maps included a magnetic north grid system, so we didn’t have to adjust for declination. We had about an hour to read the race directions and to decide on our navigation strategy. Using two different coloured highlighters we marked out our intended route and, in some places, an emergency back-up for if we missed a navigation point or if the terrain didn’t quite match our expectations for an are (such as if trails were overgrown on the ground). We also made one final gear, hydration and nutrition check.
Race briefing started at 7:35am. It was clear, concise and informative. The three key rules for the day were: stay safe, have fun and look after each other (whether team mate or competitor) on the course. During race briefing we were told that the extra map in our kit (an A4 map containing checkpoints B-F) related to an extra rogaining section we could chose to complete either at the start or end of the event. We were also told that three buses were waiting to take us to the start line, some 30 minutes drive away. The first bus would depart at 8:10am with the other buses departing either when full or at 8:20am. So teams had to make a strategic decision whether they wanted to catch the first bus to the course start or two attempt the rogain first.
The race started at 8:00am and we made a strategic decision to run for the first bus and to take the extra 10 minutes to relax and study the map. We felt that we would have a better navigation and search rhythm after a full day in the bush than we had at the start when we were still unsure what exactly to expect on the course. The strategy also allowed us to get a head start out on the course to reduce time pressures before the course was closed in the afternoon.
Oh and it’s not bad luck to be team number 13.
Leg 1 – Trail run / Trek
The first leg of the event was a trail run / trek. Our route was about 10km long and took us through a mix of major trails, overgrown trails and bush bashing. We made the mistake of following all the other teams to find the first checkpoint because almost everyone on our bus made the same mistake of taking the wrong trail at an intersection. However, while all the other teams were searching in bushland just off the track, I identified that we should have been at a 4-way junction instead of a 3-way junction so we were able to correct our earlier error by heading up the branch trail at the junction to find the checkpoint.
Each checkpoint consisted of a red and white flag attached to a tree (often on the side facing away from the tracks). To register at a checkpoint we used an electronic rogaining / orienteering dibber that the race organisers had given us.
From that point on, we stopped watching other teams and trusted our navigation skills. While we might only have honed our compass skills the previous night, we actually have a wealth of natural navigation and map reading skills from a lifetime outdoors. This kept us in good stead as we passed many more experienced teams who were running around like headless chickens while we calmy (and sometimes stealthily) walked directly to checkpoint locations.
At one point a more experienced team we had been near on the bus were having difficulty finding a checkpoint. They knew they had to cross a creek to find another non-joining trail but hadn’t looked closely enough at the map to see that the trail we were on met the creek twice: once with the creek to the south and once with the creek to the east. The crossing had to be made where the creek was to our east. (There was no track across the creek). The team gave up and backtracked to find a more direct route. During their backtrack they passed us and told us they were struggling to find the checkpoint. One of the team asked us whether we could help them identify their current position on the map but their team leader said not to listen to us because we were beginners. It was a tactical mistake on their part because, when we reached the MTB transition area ahead of them they told us they had wasted at least 10 minutes unable to find the checkpoint and had ended up following another team to it. When they asked us, they were about 120m from the checkpoint and only 40m from the correct creek crossing. Instead they backtracked about 500m on tracks to approach from another direction.
We performed well on the trek leg, finding checkpoints with ease and navigating accurately. We made some excellent decisions about whether to follow trails or bush-bash, which saved us time and energy. We conserved energy by walking up hills and using the time to confirm out geographic location and navigation tactics. This allowed us to run past many teams as they were either stopped on the track struggling to find their current location or who were unable to find checkpoints.
Leg 2 – MTB
The second leg of the event was a long MTB section. We knew this would be more difficult for us than the trekking section. Neither my team mate nor I are experienced mountain bikers. I’ve been doing a little bit the past few months but am still very much a beginner. My team mate has only ridden once and was anxious about whether she had the skills to handle the course. In the end, it didn’t matter. We both stayed upright and put on a solid performance.
The actual MTB riding wasn’t highly technical. It took in mostly fire trails, overgrown tracks and flowing single track. The real keys to our performance in this leg were navigation, energy conservation and team work. Again, our navigation skills meant we could find checkpoints easily and that we could take short cuts that other teams raced past. As we had in the trekking leg, we walked up all the steep hills rather than cranking up them at a slow pace. This gave us time both to recover and to make important navigation decisions without stopping our forward momentum. But it was team work that really got us through the long MTB sections. Being the stronger cyclist (I’m a triathlete and my team mate is a soccer player), I was able to give my team mate a rest by pushing her bike up the steep hills while we walked. This gave her time to fully recover and to keep going long after her legs had told her it was time to stop. On her part, she told me when she needed to slow down or rest, which meant that we were both able to maintain our enjoyment and complete the race. My team mate was also an excellent checkpoint hunter. She fearlessly threw herself into the bush no matter how many scratches she got and she seemed to be able to find the checkpoints as though they were on a radar.
We found that our tactic didn’t cost us much time, relative to the other teams we were near. Many of those teams would ride quickly to a point then stop to navigate, while we were able to almost seamlessly do so. Our team work was also the envy of many other competitors who were struggling to keep up with faster team mates. Some said repeatedly that they wished their team mates would wait for them and that their team mates would push their bikes up the hills for them while they were walking.
Leg 3 – Surprise rogaine
At Checkpoint 9 there was a surprise foot rogaine leg. We had a clue that it was coming because the checkpoint clues were listed as 1-9 and then 10-12. This was a fantastic opportunity for us to make up time and to get a lead on some of the teams we had been riding near. And make up time we did. We found a lot of short cuts, both along heavily overgrown trails and just straight through bushland. Our willingness to wade waist-deep through creeks also paid off here. We were still near the back of the field but at least we were holding our own back there.
I had a funny moment during this leg when I was running through some mud. My shoe was literally sucked off my foot and I was left hopping on the track asking my team mate to please go back and get it for me. It was like a scene from any B-grade slapstick comedy.
Leg 4 – MTB
After a quick surprise rogaine we were back out on our mountain bikes for leg 4. This was a long leg with few checkpoints and some quick gravel roads. The only real challenge was finding checkpoint 11, which did get us stumped for a while after we took a literal interpretation of the clue.
Leg 5 – Kayak
The kayak leg was a welcome reprieve from what felt like a long day in the saddle. The wait for kayaks also gave us an excellent opportunity to rest, refuel and take some more photos. We also used the time in the queue to mark out the kayak checkpoints on our map.
In this race we were provided with big plastic two-person kayaks. They handled like bathtubs and our kayak had plenty of water in it by the time we arrived. It didn’t slow us down though. While it’s been five years since I paddled a kayak (I used to be part of a social canoe club), my body remembered the technique and we were soon pushing ourselves forward in the water. While I had been a map hog on land, here I gave my team mate the map and she took charge of navigation while I took charge of steering the kayak.
We both paddled hard through the first two checkpoints and caught the two teams in front of us. We then set off for a long paddle across the lake to the third kayak checkpoint. I had my team mate rest periodically during this stretch so she could be fresh for the MTB leg. She’d paddle for a stretch then, as our momentum picked up I increased my stroke rate and she downed her paddle for a while. For her part, my team mate has excellent balance and she was able to nimbly exit and enter the kayak at each checkpoint, saving precious time. Seriously, she would just launch herself back into the kayak facing backwards and still be steady enough as she turned around that I could back paddle us out of the reeds.
By the time we returned to shore we had overtaken four teams and left them a long way behind. Our success was a combination of our ability to instinctively find a rhythm as a two-person paddling team and her ability to balance in the boat when she checked us into the checkpoints.
Leg 6 – MTB
The final MTB leg was the most technical of the day and we found ourselves riding down single track trails that neither of us would have attempted earlier in the day. My team mate did much better than me as she bounced down some crazy hills that I was too scared to attempt (i.e. trails I walked down).
We found our way back to Race HQ without any difficulty. I have to admit that after being out on the course all day I was very happy to see the big yellow Mountain Designs tent and to hear Robyn’s voice (Robyn is one of the race directors and she was cheering the teams to the finish on a microphone). However, the glory was short-lived as we checked in and set off on the final rogaine (the extra leg we opted to leave until the end).
Leg 7 – Extra rogaine
The extra rogaine had to be completed on foot so we set off back down the track we had followed into HQ at the end of the last MTB leg. We found the first five checkpoints easily and then had to make a tactical decision about finding the sixth. We could either run about a kilometre along the road to get close to it or we could scrub bash about 300m. Most of the teams that were near us took off up the road but we set our compass to take us north-east and set off into the bush.
We knew we had to climb out of the swamp onto a hill and our natural navigation soon took over. In the dense bushland it was my team mate who saw the first clues of the hill; grass trees. We know from experience that these do not grow in creek beds but prefer hills. From here, with the sun slowly setting in the western sky we followed our shadows to the south-eastern slope of the hill and found the checkpoint. The map showed that we could again follow a gravel road back to the finish line but that it was over twice as far as bush-bashing. The terrain was easy to walk through, being mostly open grass forest so we opted for the shorter route.
It paid off as we hit the road just 300m from the finish line with another team who had been quite a long way in front of us running down the road. My team mate and I dug deep in a final run for the finish as competitors who had finished much more quickly than us cheered us on as they packed their cars to travel home.
We crossed the finish line at exactly 4pm; 8 hours after the start gun had sounded.
After handing in our timing dibber and race bibs we were given meal vouchers. Never has spaghetti bolognaise tasted so good! While we had kept up my food intake during the race, I felt suddenly hungry as I saw the pile of pasta and mince on my plate.
After our food we packed our bikes back in the car and basked in the glory of finishing our first adventure race. Sure, we were nowhere near the podium but that doesn’t matter in events like this. We congratulated teams we had seen and helped (or been helped by) on the course and they congratulated us. Then we grabbed clean clothes, soap and towels to clean off. The only bad and unavoidable thing about finishing at the tail end of the event was that there was no more hot water. But I’m sure my muscles are recovering better today thanks to the icy cold shower, and I sure felt better during the 2.5 hour drive home due to the wash. Thankfully I didn’t actually have to drive; I have the best team mate in the world who not only made it possible for us both to finish the race but she also dropped me home afterwards.
I reckon Adventure Race Australia is an amazing sporting event. It’s most certainly the most enjoyable sporting event I’ve ever participated in. It was well organised. And everyone, participants and organisers alike, were friendly and enthusiastic. The course was the perfect achievable challenge.
If you like mud (and lots of it) and adventure, get yourself to an adventure race … it’s the best fun. (And no, you don’t have to be a gun runner, mountain biker or navigator – you just have to be willing to give it a go).
Place: 10/20 in mixed teams category in 7:48:33.
Just a quick post to say that my first ever adventure race was amazing.
My sister and I completed Adventure Race Australia near Noosa today in just under 8 hours.
Pics and story coming tomorrow. But I just wanted to share our triumph (we finished the whole course and didn’t come last).
I am hooked!
“You’re kidding” is an Australian saying that can be roughly translated to “You’re not serious, are you?”. It’s a saying we usually used in disbelief but this morning the trail’s name was more reflective of its ending at Kidd Road, Redland Bay.
In all my years exploring Bayview Conservation Park I’ve never ridden You’re Kidding so this morning I decided to give the trail a go. After just one ride I know it’s going to be my favourite MTB trail. The single track flows naturally through both open forest and dense patches of she-oak. The trail has a few obstacles but for the most part is flat, fun and fast course that will see experienced riders scraping their handlebars between close growing trees.
I’m more recreational beginner than experienced rider so for me the trail is a good match for my skills. I didn’t race through scraping trees but instead found a comfortable flowing rhythm that allowed me to pop my front wheel up and over most of the obstacles without having to put my feet down.
The she-oak forest was eerie in the fifteen minutes between dawn and daylight. The black skeletons seemed to be rambling shabbily like an army of zombies. The logs track laid across a section of swamp was like a graveyard of she-oak bones that rattled as my wheels rolled across them.
You’re Kidding is probably only about 3km long but is definitely worth incorporating into any Bayview exploration. The rest of my ride this morning was along fire trails of various quality. But the highlight was definitely You’re Kidding.
Total: 12.9km MTB in 1:15:11 @ avg 79% max HR.
The Adventure Race Australia is only 11 days away and our team is definitely under-prepared for the race. So it’s a good thing we have only entered for fun. While my trail running skills are fine and my MTB skills rudimentary, it’s been a long time since I paddled a kayak or used a compass. And I’m the most experienced of our two-person team. Having said that, I expect the event has attracted other inexperienced adventure racers who are similarly under-prepared for it. At least I am fit enough to keep moving for the whole 6 hours we are likely to be on the course, as is my team mate.
With the Byron Bay Triathlon only 3 days away it was a difficult choice this morning: to ride my road bike or my MTB. I decided on the latter. Partly due to the upcoming adventure race and partly because I find it more enjoyable to cruise through the bush than along busy roads.
My ride turned out to be a great way to start my day. I rode some narrow single track through a range of forest types, including open forest and closed in swamp land. I tackled some challenging hills, both on the single track and fire trail, and managed to ride further up each of them than I had before. I still lack the ability to cross fallen logs without walking and wonder whether it would be easier if I had front suspension on my bike and clipless pedals. But then, only a poor tradesman blames his tools so I will just admit it’s a lack of skill and raise myself slightly above the level of ‘poor’.
I rode for 50 minutes with my heart rate in the tempo zone, bumping it up to intense on some of the more challenging hill climbs. My only company on the trails were the swamp wallabies (a small dark brown marsupial best described as a small kangaroo), birds and spiders (one bit me on my neck this morning but it mustn’t have been venomous because I’ve not had any reactions).
Total: 10.97km MTB
The Adventure Race Australia is only five weeks away so this morning I decided to swap my road ride to an MTB session. I only intended to go out for an hour but ended up almost doubling that because I was enjoying myself so much. I started out riding fire trails and doing some hike-a-bike up and down the unridable hills near my house (even the MTB guide says they are unridable so that makes me feel better). It’s been a while since I rode off-road but it didn’t take me long to get my confidence and to be scooting along at a reasonable pace.
I rode down to the lowlands area of the bush where there are more single tracks than up near my home. The surface here was soft and some of the trails were so narrow my hands were brushing against the she-oaks as I rode. I found myself on a track I’d never ridden before and it just went on and on. Quite a bonus really – one I’ll be back to ride again.
I also came into a fern gully. It felt rather eerie compared with all the eucalypt and she-oak forests that surround it. Maybe it’s the density of the ferns that makes me feel that way. It was pretty though.
I am getting used to riding my MTB over more obstacles than I was last time I went out. It’s as though the break has given my body and mind time to adjust to the changes between road and dirt riding. Despite having a fully rigid steel frame on my bike and flat bed pedals I was able to pull up and over a lot of fallen logs.
I have to say that I much prefer riding in the bush to being on the road. Even the hundreds of spiders webs that slapped themselves onto my face didn’t detract from the simple pleasure of exploring on two wheels.
Total: MTB 1hr 50 mins
This week is the third week of my Byron Bay Triathlon preparation. I’ve been quite disciplined at following the training program that I downloaded from the Triathlete Europe website. The program is split into four 3-week sets, which focus on speed, strength, race-specific preparation and tapering. Each 3-week set is split into two hard weeks followed by a recovery week.
I’m currently in the recovery week for phase 1 (speed). I found the first two weeks incredibly tough because I was stepping up from training 5-6 times a week to training 8-10 times a week at a much higher intensity than I had been used to.
Before I started the program I was swimming sporadically (I only did 4 swim sessions between December 5 and February 18). When I did swim I was only swimming about 1km, with at least half my sessions being breast stroke. I didn’t do any speed work, kick board or pull buoy training. It’s quite shocking really that I swam 20:45 for my 1,500m at Kingscliff Triathlon.
Under the training program I am swimming three mornings a week. My sessions range from 1.5km to 2km. I am now doing a structured warm up, main set and cool down. Many of my sessions include speed work, kicking, pull buoy or all three. I’m actually using the timing clock at the pool now to limit my rests between repeats and, sometimes, to time my speed. I am feeling strong and confident in the water, and will be starting my last two races of the season at the front of the swim start rather than all the way out at the back.
Before starting the training program I was cycling once or twice a week. Most sessions were just social rides with either my mum or my running friends. I was riding 25 – 40km at about 22 – 26kph with the odd 27 – 30kph effort thrown in for good measure. My race speed at Kingscliff was 34kph, which is astounding given the training – I think I really brought it on the day.
Under the training program I am cycling 2-3 times a week. My sessions are much more structured, including time trials and hill work. As the training program progresses the time spent cycling at higher intensities will increase. I am enjoying the hard bike work and can feel a significant difference in both my strength and speed. I am finding that my warm ups and cool downs are faster than my training rides used to be (that being said, I never used to do warm ups and cool downs).
Before starting the program I spent most of my training time running. I joined the Brisbane Bayside Runners and Walkers in about August last year and found myself enjoying their company a little too much for a triathlete. But while I was running quite a few miles, they were also relatively slow. The great thing was that I went from struggling to complete a 5km training run to knowing I can run any distance I choose if I pace myself appropriately. But my speed suffered (I ran a 54 minute 10km at Kingscliff).
Under the training program I am running 3-4 sessions a week. The training is structured and focused on increasing my 10km pace, which is what I need for triathlon. For the first few weeks I was still going to parkour training, which I included as my weekly speed running session (we run 5-7km at parkour plus activities). However, in the coming months I might be knuckling down to focus more on triathlon training and leaving parkour until my partner’s days off change again (she’s currently off work on Thursday and Friday, which means I like to be home with her on Thursdays). While I miss my running friends I know the absence is temporary and that I am on the verge of a significant running breakthrough that will probably come in the next two phases of the program, which include more hard training at race pace. I know I’m about to go from running 6min/km pace to 4:30min/km pace over 10km, and that I’m about to crack the point where I can confidently set off on a 30-50km trail run and pace myself to return home safely (even if at 7:00 – 8:00min/km pace).
Adaptations to the training plan
I have made some slight adaptations to the training plan to make it better suit my lifestyle.
I’m confident that the new training program will do wonders for me. I’ve already noticed some changes in my body – my arms and chest are more muscular from the swimming and strength work. The last bits of belly I had have disappeared though I am definitely no Ryan Gosling and doubt I’ll ever have a six-pack (I like food too much). I feel more confident about entering different types of events, such as the Adventure Race Australia (20 May), Dawn Attack AR (September) and the 50km Washpool World Heritage Ultra Trail Run (October). And I think I’m going to really have a good crack at breaking 2:15 for the Byron Bay Olympic Distance Triathlon.
I do admit, though, that I’m excited about this week being a recovery week 😉