Deep water….and I’m caught up in it’s flow!

It’s now only 4 weeks to Busselton Ironman WA. Friday night was Casa Del Amici, a little Italian restaurant just up the road from us, with some friends. Sat AM I met up with around a dozen ‘Cool Runners’ at the south end of Mt Henry Bridge for a 5km time trial anticlockwise to the Deepwater Pt café. Got there in 22mins which I was happy with and which was pretty consistent with my 45min 10km run at the John Gilmour event. I saw Clarky and the others cycling along Canning Hwy and said gidday as I was crossing Canning Bridge. Felt a bit guilty about not cycling with them but my focus now has to be on running.

Nick Cunnington said the other BFSR boys went out to Freo. Not sure what distance they put in but last weeks was 170kms. To Todd, Hammo, Clarky, Hannah, Brendan, Paul P, Ashleigh, Tim and Emily (and anyone else putting in training efforts for IMWA, individually or part of a team) best of luck with it.

Also on Saturday I did Dee’s abs workout routine. This has to be the hardest core strength activity I have done. Essentially it’s 3 circuits of hard abs workouts. My stomach is still very sore from it. Complaining like a little girl, I was (hmmm, like Yoda, I sound!!)

Yesterday was a massive effort for me as I did four laps of the 7.5km Deepwater Pt circuit. First lap in 32mins, second in 33mins, third in 34mins and last lap in 35mins. A total of 2hrs 14mins for the 30kms. Now it may be that its only 7kms around, not really sure but I’ll take a sub 5min average on this 30kms. The challenge remains as to whether I could maintain this for the remaining 12kms of a marathon. I’d like to think I could keep my form. My right ITB (illio tibial band) a bit sore but no remnant ‘granny’ walk after this effort. I had 500mls of powerade after each lap and one carboshotz after 2 laps.

I said gidday to Mark Batten who just runs very fast and fluid. I think he is destined for a big IMWA result.

Dee went for 20 ascents of Jacob’s ladder (took her 90mins) and followed up with a long walk around Kings Park coming back via the Law Walk.

Driving back from JL along the freeway, saw Paul Prottey and the Cyclebuzz crew (I actually spotted them while I was running along Esplanade in Mt Pleasant earlier)

After this, Dee and I did some ‘power walking’ from Port Beach to Swanbourne and back then had a little pizza at the Beach Café. We figured that we’d both done well over a marathon distance for the day’s effort. I have to say that kitesurfing really appeals to me….but I just lack the courage to give it a go. It’s great walking along the coast.

Today, I will do swimming with Richard Kelly at Riverton. It will be 5.30 till 6.30pm. Be good to work the ’smooth’ muscles. It will be akin to a recovery for me so no sprint swimming, that’s for sure.

I’m on a diet at the moment and have already lost 1.4kgs over a few days. My aim is to lose another 4kgs and be 75kgs come race day for IMWA in 4 weeks time.

I will likely do the Peninsula Run for 10kms on 16 Nov and the Deepwater Pt run of 15kms on 30 Nov. These are both WA Marathon club runs. This last run will be one week prior to IMWA so all efforts in taper week will be moderate and nothing over 15kms.

Today, commuted in on ‘Sparkles’ for a short ride from Murdoch to City (and back again when I leave work). It’s funny, I can basically run till I drop and be very sore from it but when I get on the bike it’s a different sort of effort and the running aches and pains seem to disappear. Quite bizarre.

I enjoyed watching Rove last night - especially the bit about Rob Schneider having a Jewish dad and Chinese mum. In the year of the pig ,his dad wouldn’t talk to his mum for a whole year. Very funny!

CHRISTO