Busso bound
The running efforts have been trailing off recently. A marathon certainly is a watershed moment in a runner’s life. As with most of my endurance efforts, I like to ‘chunk’ the effort into bitesize pieces. I am thinking that anything between 35 to 40mins for each 7km stretch will have me on track at the Busselton Ironman run. My run last Sunday at the WA Marathon Club Deepwater Point 15kms was meant to be just a steady effort at 5min/km pace. After all, the program said this 15km run was part of my taper and was meant to be an easy effort. In the end, I managed to average 4m48sec/km for a 1hr12min effort. I know I could have pushed myself much harder but, as it was, I had a little calf soreness that I need to manage now in these last few days.
With nearly 2000 people contemplating some sort of involvement in Ironman Western Australia, it’s a mammoth event and I like that fact that I will be surrounded by like-minded fitness freaks who like a challenge and who all have such a tough job ahead of them.
Last Thursday, I had a very tough cycle home with Richard Kelly. As a West Coast Masters Cycling A grader, Richard rides hard…..its as simple as that. Just when you take your foot off the gas, he tears up a hill ahead of you , challenging your reserves. It was such a tough ride home from the city to Canning Vale against a fierce headwind.
A few friends have recently done the Hilly Time Trial at Chidlow. Well done to Rod Mejias and Troy Coulthard. Particular kudos to the women for such strong rides.
I get my Gravity Zero rear wheel back from the new Avantiplus store in Cannington with a $52 Continental Giro tubular with $20 for gluing it on. Just great value and I can get back to some serious time trialling.
I am already thinking ahead to my campaign to get under 5hrs for the Busselton Half Ironman. It needs a 30min swim for the 1.9kms, a 2hr30m bike or better for the 90kms and around 1hr 50min for the half marathon. This will allow me transition times. I am sure I’ve now done enough to get better than a 4hr marathon. Its really a question, not to put it too indelicately, as to whether my constitution holds up.
I’ll have a few short (5 to 6kms) runs now and get my head together for a solid run effort in what will be around a 28C day. Now that Tony Abbott has just been elected Coalition/Opposition leader in Australia, I know anything can happen.
I will just use my basic Asics Virage shoes (certainly not high end). A fuel belt with 2 small bottles, plenty of carboshotz with a couple of 80mg wild bean caffeine hits. Coke on the last lap and good hydration.
By the way, check out www.cyclosportif.com.au for next years calendar of rides. One big 5 dams ride! Dam!
Reservoir amoebas
CHRISTO