Holy Shep!

Heading to set up my gear in transition.

The swim in the lake was like flailing about in a big cappuccino. As soon as your head was submerged it was lights out and quite confronting. In our practice swim on Saturday, the dark water literally took my breath away. I hadn't swum in anything like it before.

I was considerably calm trending water before the siren went come race day. Knowing what I was in for help somewhat. I really hadn't given this race a whole lot if attention in the lead up. I was still on a high from Noosa. To be honest I would have loved to have stayed focused on getting quicker at the olympic distance. That, as well as organising a charity fun run 'Fancy Footwork for Hope' (a post about this exciting new project is on it's way!) didn’t leave much room to think about doing a half ironman!

Since Noosa my training had been light, easy T2 runs and rides with a tough swim squad session in between. It has taken me a whole year to grasp the concept of T2 ' easy' training session; much to my coach’s dismay. I don't know about you, but in my former years (without a wise, knowledgeable coach that is) I had created the notion that in order to ‘gain’ or ‘improve’ I had to go hard or go home. This is what led to my yo-yoing interest in running over the last 6 years. I’d hit it hard everyday for 2-3 weeks and then crash and burn. I’d then not do anything for a month or so only to start from square one, like a bull at a gate, all over again.

On my flight to Noosa whilst reading Rich Roll’s ‘Finding Ultra’; an amazing tale of a man who had a life changing wake up call in his mid 40’s. In it, he speaks of the importance of T2 training, which is all about ‘building the efficiency of the aerobic, “go all day” system. I was with Rich when he reluctantly said “…if all I do is go slow, how will I ever get fast?” Clinton has told me this several times, but it never really sinking in. As an endurance athlete it is curtail that we really value the T2 session and avoid training in the ‘grey zone.’ The ‘ grey zone’ is where your hard work falls short of the intensity to build speed, yet exceeds the required effort to develop the aerobic system. As Rich Roll found out, it’s the ‘most common mistake made by amateur endurance athletes.’

So having not run anything near 21kms in weeks and really focusing on T2 training in the 2 weeks after Noosa it’s safe to say I had no inkling of how I was going to perform come race day.

The siren went and it was limbs galore as was all took off on the swim; beginning what would end up being a 5:03hr effort. This was something I have never attempted before. I was short of breath as soon as we started. Adrenalin, anxiousness and excitement, combined with being knocked about unintentionally left me unable to get into a rhythm until well into the swim. I stop to yell 'let go of my leg!' as we rounded a buoy, a hand griped my ankle, a phantom swimmer in the dark water pulled me back. Dramatic I know, but it was at that point I thought 'what the hell have I gotten my self into?!' Once I had calmed down and gotten my rhyme I felt a lot more comfortable. Well as comfortable as you can feel in a full-length wetsuit, in a murky brown lake, surrounded by bodies that you accidentally collide with every now and then. I made sure I kept popping my head up to sight the next buoy and that I was constantly passing more people than those passing me. Once I was in the zone, I then got a surprise when the swim exit quickly appeared.

It's such a confidence booster reaching transition, it's like a mini celebration of one leg finishing for only the next to begin. Running up the swim exit shute I was engulfed by the cheering and encouragement from the sea of blue on the side lines. The Trispecify and MPTC supporters were out in fource! I looked at my watch, 36mins and ticking, that’s not too bad. 

A speedy transition saw me out on the bike under 2 mins. Then reality hit, ‘how on earth will I be able to keep race pace up for a whole 90kms?!’ As this was a morning of first, setting out on the bike was an unknown. I have never sat on a bike for 90kms in one straight go, not stopping for lights or cars, and having to keep my mind in a race pace zone. All I know was that I had to get my nutrition and hydration right in order to have a chance of a killer run. Eat on the half hour (I had 3 clif gels and 2 clif bars) and take a drink ever 1km. I had set my Garmin to track the time of every 1km cover. This turned out to be a curtail tool to stay on top of hydration. It is so easy to get caught up in thoughts of racing or working through the pain and forget to drink regularly. 

The bike isn’t my strongest leg by far, but I’m working on that. It has developed with the aid of my trusty Speacialized, S-Work, Amira and has improved five fold from 12 months ago when I first began. However being one of the first waves out, leaving 7mins behind the pros, I prepared myself to be overtaken…a lot! I set out with a good pace and my goal was to hold that, I was clicking 1;50min kms and this was a great mind game to keep within this time frame, especially when it got tough. The road was dead flat; the wind was minimal, perfect riding conditions. The back roads of Shepparton aren’t completely seal and on the second lap of the 45km course, I felt every single bump and vibration! 

I was slightly nervous when I approached my first aid station where I need to refuel with a new drink bottle of electrolytes. You first had to though away your empty bottle in to a trailer with a target board on the back; I like the novelty yet I was way off a bulls eye! Then you call out to the fabulous volunteers what it was you wanted, water, electrolytes or coke. As they ran along side you, you whisk the bottle from their hand and away you go. My goal was to get through 4 bottles 2 x water and 2 x electrolytes, which I completed very successfully. 

half way turn around, 45kms to go!

Again I got such a buzz coming back into town to the turn around for the second lap; to hear a roar of cheering and my name being called out from our teams supporters was amazing. I tried to savor it, as I knew from then on I was going to be out on my own for 45kms in a lot of pain. It didn’t take long before girls who looked to be in my age group were passing with what looked like ease. It was then that it became a mind game to stay positive, to stay focused and to stay committed to the cause. In order to not get down about being overtaken on the bike, I focused on the run, noting everyone that passed me and playing a game as to how quickly I thought I could find them on the run! 

Riding back in to transition was a huge relief, there were times out on the ride that my butt was so sore I could have screamed and when my little legs just couldn’t push any harder or faster! I passed my isle only to do a quick u-turn, rack my bike and switched my helmet for my visor. I chose to put socks on for this run, as at the end of the 10km at Noosa, little blisters where starting to form. And with that I took off out onto the run with a huge smile on my dial! Getting a boost once again from our fabulous band of supporters. I was so happy that the hardest part was over; the run is what I can do. I always surprise myself when I first set out on a run after a ride. My first km clocked in round 4:06mins. Not a sustainable pace but an awesome way to kick off the next 20kms. 

Keeping pace, having a clear mind seriously helps.

I had bought a gel race belt the day before at the expo. It was the best thing I could have done. In the little pouch I stored 2 gels and took another one when I first set out. The run course, like the ride course was quite flat. It took us around the lake and then out along a tree lined path. The shade was a great break from the mid-day heat. As coach had suggested, I took 2 cups of water from every aid station one to drink the other to pour on the top of my head. It worked a treat. I stayed fresh on the run and really utilised the good old, ‘passing on the left’ and ‘coming through on the right,’ and I forged my way through the crowd of weary bodies. I new I was making good time when by the last lap of the 7km run course I was holding 4:25min – 4:35mins kms. A 5-hour finish was in my sight but I had to keep up this steady pace. Having this now as a realistic goal to reach enabled me to stay strong, I was starting to hurt now, and was really digging deep to keep my focus. My body and my mind were now starting to fatigue and wander. I find the best way to keep my self-motivated is by motivating other. Yes, I’m that person out on the track encouraging those who are starting to drop off and panting ‘good work’ as I run along side others.

Running back around the lake for the last time, I got my last wind of energy. Across the water I could see the finish line and hear the commentator congratulating each athlete as they crossed the line. I couldn’t get there quick enough! I looked down just as I ran over Michelle’s chalk message on the path, ‘Madeline Lucas #1’ that put a smile on my face. Finally I was running into the finishing shute, our faithful supporters in blue still cheering from the side lines. That 4:30hrs of cheering from when they first boosted my spirits out of the water! 

Inspiring team mates, Bethan and Deb

I crossed the line in 5:03:16. 

What an achievement, I had not only survived, but powered through to the end of my first half Ironman. I couldn’t have been more happy 

Love the sea of blue, awesome support on and off the course :)

I gave it a Tri at Noosa



view from our apartment on picture point cres, 
noosa...dreamy



I had a ball up at Noosa! Like all good things, it came to an end all too soon. I loved energy up there, it was incredible. To compete in a race that draws the likes of champions, Emma Moffatt claimed womens elite 1st place, it wasn't too hard to get caught up in the 'Tri' fever that filled the balmy air. So many fit bodies, so much lycra and so much fun. And for an event of such a grand scale, close to 8,000 people over the weekends festivities, it was run so well.

Unlike Geelong I was nervous in the lead up to this first race of the season. Setting higher standards for myself and with it being the first race I've competing in since moving up age group, 25-29, my goal was to finish in the top 20. My first goal however was to successful make it to Noosa with bike box and all arriving in one piece at the other end, I wasn't nervy at all! 

all packed up and ready to roll

Due to the scale of this event, the day before the race, transition is open to drop your bike off. Coach Clinton gave the best tip of positioning your bike close to an end. This ensured in the sea of bikes and in a slight haze of coming out of the swim come race day, you wont lose your bike (trust me I've lost my bike before in transition, it happen so easily if you don't pay attention as to where you drop it, and you look/feel like such a fool!) I got poll position, on far end from the swim entrance, yet right next to the run exit; there I set my bike up in row 46.

Transition before engulfed with bikes

prime position

PRE RACE PREP - In preparation the Trispecify team got together the day before to trial both the swim course and the bike course. Unlike any previous swim I have done, this was a non wetsuit swim (this occurs when the water temp is 24 degrees+) It was also a canal swim meaning we started treading water between two buoys not nerve racking at all! To make matters worse a sea snake was lerking around the morning of the race delaying the elite start, thank god I was oblivious to this. I felt great in our practice swim, I focused on controlling my breathing and taking long, full strokes. The current is tidal in the canal which meant it was hard to predict what it would be doing on Sunday morning; the tip of the day was to sit in the middle with the current and hug the far side against it. 



the swim saw us past some of Noosa most luxury real estate!



It was awesome to head out on the bike course as well. This not only got us familiar with the feel of the road, it also took us up the infamous, hill climb. This stage of the race is timed separately, within the ride component, to time the quickest ascent and therefor the King of the Hill. Coach Clinton got the 7th fast time up the hill overall on raceday! So impressive. I so glad we covered this in our trial ride, not knowing what was ahead on race day may have seen me conservatively hitting it. With the acquired knowledge I felt much more confident that I would be able to hit the hill hard knowing what was to come. Another great time from Clinton was to push out of the top of the hill onto the flat, this is were alot of people sit back and take it easy after the climb. So to power out is a great advantage. Let finish the ride course saying this climb was nothing compared to Arthurs Seat!

 

coach proudly wearing, riding and breathing the trispecify blue!

RACE DAY - It was a 4:30am wake up! Amazingly my body clock was up before my alarm. Firstly thing, double check that I had everything I had packed the night before; runners, visor, cleats, helmet, race belt with bib attached, towel, gels, water bottles, I think that's it. As soon as I walk out the door I knew I had forgotten something, bike pump! Slightly important as we let our tyres down the previous day when you drop the bikes off in transition to ensure they don't expand in the heat and pop!

My age group wave was the last of the individuals to head off, not starting until 9am. Even with such a late start I had to get down early to set up all my kit next to my bike before transition closes at 6am, ready for the elites who started at 6:15am. So with thousands of weary yet excited athletes, I headed to transition. Along with all your kit you also need to ensure you have your age group coloured swim cap, timing chip and number tattoos (on your body). Once in transition I pumped up my tires, lay out all my kit next to my bike and check it several times of course! I borrowed electrical tape from the guys beside me to tape my energy gels to the frame of my bike for easy taking whilst out on the ride. Oh gosh, we heard several POPS! of tyres, and with only minutes until transistion closes, everyone in the exit line cringed with each explosion. "Thank god that wasn't me" we were all thinking.

With 3 hours to kill before my started I headed back to Deb's apartment with Judith, Ben, Rob and Smithy to relax, try to at least, and watch a moive. I set my family up with the Subaru tracker so they could follow my every stage, we swapped nutrition straegies and attempeted not to freak one another out! 

kit all ready to go

the subaru tracker was awesome for my family and friends
to watch my performance from afar  

transition was chockers, so much $$$$$ sitting in there

it was a mass exit as transition closed on race day

Not wanting to be late to the start, I heading down with half an hour to go. This time flies! The river bank was buzzing and the river it self was alive with a myrid of coloured caps, with wave after wave setting off to the sound of an air horn. Before I knew it I was treading water, chating to the girls beside me, wishing them luck, then hooooot!

Head down and go. I started up the front but before we made it to the 100m bouy, the lead group was streaking ahead. I built up a strong ryhthm from the get go and paced my breathing every third stroke. My focus was to keep good form, long straight stokes, pushing back all the way and popping my head up regulary to sight the next bouy so I didn't swim off course. It didn't take me long to catch the back of the waves that set out before us. With each passing, I gain more confidence and strength. I did have to keep reminding myself I was in a race each time I uncounsiously backed off to "reserve my energy!" It's the best feeling having the swim exit insight, this is the time were you get your head in the space ready to get into transition quick smart and get on the bike. Your legs feel a bit like jelly when you get out of the water to run, yet not wearing a wetsuit made the world of difference.

exiting the swim, getting my focus on...

Running to transtion I just kept repeating "row 46, row 46...". Loving the fact that I had my bike in a prime position, I wasted not time finding it, putting my helmet on, followed by my cleats, downing a gel and running with my bike to the exit. I haven't yet mastered the running into the mount so it's a quick stop whilst I just on, click in my cleats and up out of the saddle pushing hard to get a quick take off. I knew from my training that having my Specialized S-Works Amira was going to dramatically improve my ride. From the get go it worked with me the whole way, the take of was powerful, the handing was seamless and the ride was so smooth. 

I came out of the swim 23, (obviously I don't know this on the day) but I got a good indication that I had a bit of work to do with each 'H' tattoo I passed. Side note: for every age group you get a letter, this is tattoo you place on the back of your calf, this allows you to see who you are up against when you're out on the road. I had a great ride out to the hill climb, I passed several 'H' girls, ensured I have a bit to drink and kept pushing. I caught up to a 'H' Tri Alliance girl, we bunny hopped for a while passing one another. I like to check out what gear they are riding in and what cadence they have, and try to match/beat it :) 'Nice riding" I said her after a while, we where practically in sync. It wasn't untill the hill climb that I lost her. Up the hill I kept a low gear, with a high cadence and gave it my all. Only to keep passing my 'H' girl. 'This is going really well, keep pushing' I kept telling my self. Powering out of the hill I was feeling strong, 27km to go, 'I can do this.' I only came across one other girl that I rode with for a while before I lost her, other than that I just kept making ground. 

on the drops coming into the final stage of the ride

The crowd lines the streets coming back into transition. The energy is amazing and the buzz of the cheering gives you such a boost of energy. Again it was time to get my head in the space of a quick transition and a 10km run! by now it was close to 31 degrees, nothing like the conditions we've had back at home. 'This is going to tough, keep a quick pace, it's only 10kms' yep lost of self talk happens during a race :) I had a smooth dismount and a long run in my cleats to my transition spot. Next goal is to dismount with my shoe off, running in cleats is no fun at all! Rack my bike, take of my helmet and shoes. On goes my race belt, visor and by not wearing sock I lined the rim of my runner with vasiline and slide my feet in. And away I go! Your legs feel like jelly out of the swim, off the bike it feels a little more like lead! Quick, small steps took me out of transition and down the run shoot. The crowd must be 5 bodies deep, amazing! I headed out with a water bottle, I made the mistake of only taking 1 drink bottle of Powerade. This was too sweet for me on the ride and left my even more thirsty. 

doing it tough in the heat

I couldn't keep a steady pace on the run, keeping it hovering around 4:15mins to 4:30mins per km. My body felt heavy and I used every aid station to take on more water. My goal we to match my 41min run from Geelong. I knew from the half way mark that I wasn't going to make it however that didn't dishearten me. The sprinklers and the people with hoses made the run fun and I encouraged those who looked like they needed it. I gave it my all in the last 2km's, it's such a strange feeling at the end, your body is buggered, and at the same time you just want to fly to the finish line! Running across the line you hear your name called out, and it's over! I bent over to catch my breath, then headed to the showers that lined the exit of the course. Such a great way to end it!!

Over all I took of 3mins from my pervious 

olympic distance time and came in 9th 

out of 150 girl in my age group. 

Making the top 10! Amazing.

The Witsup girls and the panel

Rubbing shoulder with some of our best;
L-R Emma Jackson, Liz Blatchford, Moi,
Emma Snowsil, Charlotte McShane

To finish up what was such a fun, successful weekend away, I attended the WITSUP (Women in triathlon) partnered with Specialized brunch. It was an amazing opportunity to meet some of Australia's finest female triathletes, ask them questions and hear them speak in a panel environment. 

I don't know if you could pick it, but I love racing. I love putting all the hard work from training to use, to strive to better your time and to challenge yourself physically and mentally. After this race I really would love to keep at olympic distance races however I've set myself a goal of Ironman, so form now, until March at least, it's going to be longer and slower. My first taste of this is next weekend at Shepparton when I set out to conquer my first half Ironman! I look forward to sharing that experience with you. Until then dream big and take action. It's all in the action.

Maddy xx

 

Attitude of Gratitude

Race number one of the season 13/14 has final come around. This weekend I'm heading up to the beautiful Noosa Heads to give the infamous Noosa Tri a red hot shot. This is an Olympic distance triathlon (1500m swim/ 40km cycle/10km run) Wow, it's been a serious gap in between races. The last race I competed in was the Olympic distance triathlon down in Geelong in February earlier this year. That was my first race of that distance. In the lead up to that race I had absolutely no idea what I was getting into and due to that I was completely relaxed, right up until the start siren at the waters edge. I surprised myself out there that day feeling really strong in all legs of the race. We had good weather conditions that day and I came in finishing first in my age category 20-24. 

up on the podium at Geelong in February 

time to better this weekend.

Having turned a quarter of a century in July I have now moved up an age group, 25-29. That, along with the high calibre of athletes that this festival attracts, has definitely helped the butterflies brewing over the last few weeks. I have had my doubting thoughts, 'have I improved all that much from all this training?', 'especially with such a big lead up will I remember what to do?', ' Will I stand a chance against the girls in this age group?' Unlike the blissful naivety I went into Geelong with, this time round I am alot more aware of what I'm getting myself into. 

I know I am stronger now with 5 months of solid training behind me. I don't however have any indication of how I will go on the weekend. My goal is to better my times in all of the legs. If I can do that in hotter conditions, no matter where I place, I'll be happy :) I'm also going into the race being open to uncertainty. The weather, transition malfunction and I don't even want to mention a flat tire (if that happens I'm totally buggered, so cross your fingers) are all elements on the day that are unpridictable. So no matter what, I'm going to be stoked with myself for just getting to that start line. Whatever happens from then on is a bonus. And let me tell you, I'll be working my lill' butt off to make that bouns count!

As crazy as I am, I joined 30 other crazy peeps in an open bay swim on Monday just gone. I wanted to make sure I remembered, and more importantly find out if still felt comfortable in the open water. Oh it was freezing! When I first put my head in the water it felt like I had an ice cream headache, without the added benefit of the ice cream! Once I got going however, I felt the best I have in an open swim covering close to 2kms from the Frankston boat ramp to the pier and back.

bring the team home in Port mac, Oct 2012,
running a half marathon in the heat of the midday sun.

loved the energy and vibe of this event last year,
starting with a team is a great way to get involved!

                                               

So much for spring, we haven't had a chance at all to train in warmer conditions, so I'm thinking it's going to be a shock to the system when I head up north. Sunday, race day, is going to be a top of 31 degrees, and as they do, they have save the best to last! My heat setting off last at 8:58am. That leaves us running as the day really starts to heat up. I have had experience of running in the heat of the day up in Port Macquire Half Ironman as apart of a team last year. Hydration in the two day prior is what's going to make all the difference.

the s-work has saved my butt! literally,
can't wait to see what we can do on Sunday

my spring riding attire

I had my last training ride today, an easy 2 hours. I'm so grateful  that I have had the opportunity to training on my S-works Amira, I have notice such a difference in my riding. I'm so much more efficient on take offs, hills and race pace efforts. I can really thank the bike to my increased confidence on the bike. This has been and still is an area of big improvement for myself so I'm excited to see what this specialized edition can do on Sunday. I don't have tri bars for this race. I have had any practice with them and I've been told that Noosa is a quick, and slightly intricate ride so I don't feel at a disadvantage because of this. Tri bar help you become my aero dynamic on the bike because you lean over the bike. This also allows for more power in your legs. I'll be looking to add these to my bike for Shepparton Half Ironman in 3 weeks time.

I can't wait for the weekend to put all this hard work to use, and to kick back Sunday night after the race ;). There is always such a great energy in the air at these race festivals and with over 25 crew members from the MPTC up there it'll feel like home away from home! For that I'm am also grateful; being surrounded by such a positive, motivated bunch makes it all the more fun!

bring on the sweet sweet sunshine

Now it's time to get packing!

Wish me luck,
Maddy xx

Grande Sundae

Life's been big for the past two weeks. The fun kind of big. The kind of big you know you have chosen, yet at the same time it sets you up for a challenge; take it all in your stride. And just like a cherry sets off a sundae, we had the 'Big Brick' session on Sunday to finish off the last two grande weeks.

I guest many of us would liken it it 'busy'. Work, training (the staple two) followed by extra work commitments, meetings, events, yoga classes, work dinners, catching up with girlfriends; well over due yet so great :) supporting sisters launch art exhibitions, hanging upside down at anti-gravity yoga oh and nanna's birthday! We all have stuff to do. And in my case it's all fun stuff. The key then is not to get 'busy' with it all. Sounds good in theory and this is what I tell myself. Do I always have this mind set? Nope, to be honest it doesn't happen all the time, but I can practice and with that I am getting better :)

love a good family dinner out, never a dull moment!
happy birthday nanna xx

Side note: You've seriously got to give anti-gravity yoga a shot! Elle and I headed down to the gorgeous Silver Leaf Yoga School in Merricks to check it out. Neither of us had tried it and before we knew it, Robin had us hanging up side down like little Buddha's, cannon balling through the air and turning inside out into the 'Vampire'. We did loose it complete half way through, trying to suppress our laughter. The sight of grown ups flailing about got the better of us!! 

this is what I've called the little up side down Buddha's.
 picture from www.beyondfitness.com.au

Now as I mentioned earlier, like a cherry atop of a sundae, the Brick session set off the last few weeks with a sting. A Brick session is the closest thing we do in our training that get us in a race environment. Lots of people have asked me if we do the whole race in training, before the race? and the answer is no. Before Ironman, I would have never put all 3 distances of each leg together in the one session! Hence why the brick is such a good measure of how your mind and body will perform on the day. Other than the odd run-off-the-bike effort, it's the only time when we as a crew work our butts on and off the bike into a run. This is were being with an awesome group of people makes it so much more... I'm going to use the word enjoyable! And there is proof in the pudding, since I started training with Clinton, Trispecify, we have been upgrading spaces each Brick session we do to accommodate the growing numbers. This time we took over the Osbourne Primary School hall and from a rough head count I think 40 of us crazy people filled the space then spilling out onto the foot paths!

I do love these sessions. Not only does it give you the chance to test the out body over 4 hours of physical activity. You really get a chance to work on keeping your mind focused, clear and driven over that long period of time. In saying this I was knackered after work on Saturday, and come Sunday morning I really want feeling 100%, unsure if I ate something the night before that didn't agree with me? However with Noosa literally just around the corner, and Shepparton just over the hill, this wasn't an opportunity to sit back and go along for the easy ride.

Our session was broken down in to 3 x sets of Cycle/Run, consecutively. Broken down even further it looks like this: 
45mins - Stationary Cycle with varying efforts, heavy gears, out of the saddle, grinding, and fast paced. 
30mins - Run race pace for 15mins/easy for 15mins, we also had a set of a stinger 1km race pace drills in the middle set!

Thoughts on the drive to training; so I've got my bike,
wind trainer, clip in shoes, runners, 2 x drink bottles,
need to stop to get powerade, got my watch,
heart rate monitor is on, food, towel... hmmm I think that's it!

For this you need energy. On Sunday's set I consumed:
2 x bottle of water
2 x bottle of Powerade
2 x clif chocolate gels
2 x clif bars ( choc chip, white chocolate)
1 x banana
I found that this was just enough for me, I didn't get a stitch, cramp or fade through out the whole set. It's funny chatting to a few of the guys afterwards how every body is so different in terms of what I requires to be correctly fuels. It's all a game of trial and error.

Overall I finished the brick feeling like I had put in my best. The ride component is always hard; keeping focus and effort up on the wind trainer isn't my strong point. My trick when I felt like I was starting to day dream was to zone in on Ben's pedals in front of me and keep pace. By our first run it had already started to heat up outside, good prep for the weather we'll be racing in up at Noosa! I felt strong, running out just under the 4min/kms for the first few kilometers and then held 4-4.10min/kms for the 15mins before running back easy. It's so good to build this quick take off off the bike, I can remember the first training session combining the ride/run last year, and I could barely shuffle, my feet felt like lead!

Gosh the last ride set was a killer, 3 hours in and my legs were now felt like lead! Knowing that we still had a 30min run to finish didn't help much at all either. However it's not to hard to keep pushing though when you see those around you giving it their all and encouraging each other on when it gets tough. When I think I have reach my max, I do keep surprising myself. The last run I took off quick again, not holding the 4.10min/kms like the first run. Yet after 3.5hrs I was happy averaging 4.30min/kms for our last effort. 

rebels in the back row. Keeping the boys in line!

Done and dusted, that was the last big training effort before we head up to race Noose next weekend the 3rd Nov! This week is long slow efforts on the bike and run. Oh speaking of run I have to show off my new kicks! Brooks Glycerin 11. I have literally worn my old pair flat, naughty me had being running in them for around 2 years, I couldn't event tell you how many miles, however they never cause me any trouble so I'm sticking to what I know! And wow I know these guys suit me just fine!

you wont miss me in these!

Maddy Xx

Sparkle's back...

So I haven’t laid down a week plan here in a while. Each week, to date, has had a similar rhythm to it. At first it took me a while to see that there was some order to the chaos; working a non 9-5 job / training for an Iron'wo'man / being a normal social being. Now, however, I can quite simply map my week out. There is a nice balance where all areas of my life come together, not mentioning the super early starts, an arvo nap and early social departures tucked in here and there.

As I have noted in previous posts, I have found by planning your work and working your plan (the diary is your best friend), combined with keeping your eye on the 'big' goal that you're working towards, you are able to turn a daunting week of training and achievable task. 

I would be lying if I said I rarely speak of my training and journey towards Ironman. Somehow it turns up in every conversation whether I bring it up or not. The good old, 'so what have you been up to?' ' What's new's with you?' evidently leads to the ins and outs of firstly 'Why?!', my training routine, nutrition ect. To be honest I am really just taking it one step at a time, not dwelling on the huge mission of the day (March 23,2014 for those playing) and by no means claiming to be an expert. And trust me, I'm finding lots of Ironman 'experts' out there :) . I love hearing the advise, concerns and past experience of others, everybody has a story. I choose to listen to them, appreciate them for sharing it with me, and then keep faith in the path that I am taking and what my coach has in store for me. 

Gosh, if I was to take onboard all of the tips, judgement and concerning stories I would be stopped, dead in my tracks. Where is the fun in that?!

So the week that was: 

After two or so week of feeling heavy, tired and flat, at one stage there were nearly tears in the googles at swimming, it felt awesome to show up to each session, this last week, fresh and raring to go. Or as my coach  Clinton would say, I had my 'sparkle' back. And boy was I happy to have it back. When you aren't feeling 100% everything become an up hill battle. Good recovery, catching up with friends, improved nutrition and most importantly a positive, clear mindset when training, were the mix of elements that lead to this weeks sparkle. I know life isn't always bright and shiny, however you always have a choice to make it the best you can. Even if you have had a few draining weeks of work, training or life in general stay on the ride. Perseverance is the key, because before you know it your back sparkly and stronger than before!  

Red faced after the trail run, up, up, up Arthurs Seat!

Cooking is one of my favourite ways to chill out.
As I tell my mum, Messy =  Delicious!

And wasn't I right, this was a hit with the fam!

Quinoa, almond and ricotta 'meatballs' with zucchini pasta
Check out Belle Gibson's app,
@healing_belle, The Whole Pantry for this delicious recipe.

Sisters getting active. Well about to!

Couldn't resist a coconut water with
Terri after an awesome yin yoga session with
Aimee at Summer Healing Yoga