Friday, December 31, 2010

2010 in Review

Well with a few hours left of 2010 it’s time to reflect on the year gone.

So what did I achieve in 2010

- Turned 40 years old don’t feel 40
- Run a PB in 10km race – took 3 mins off
- Every Tri I have done I have improved my time. (Based on the same distance)
- Completed 2 Tri’s in February / March and went on to sign up for some more
- Broke in a new Personal Trainer (Alana)
- Spent way too much on sporting gear
- Injured myself and spent 12 weeks playing Rehab – Thanks to Ben at Recover Sports Med

So what is the plan for 2011

- Finish off the Xosize Tri 10/11 races (3 to go)
- Complete Races 5 & 6 Active Feet Tri’s
- Complete Mother’s Day Run, Run Melbourne, Go the Tan and Brazilian Butterfly Queen of the Lake
- Try and complete Defence Lake Attack (Tried the last 2 years might be 3rd time lucky.
- Build my running back up from 5km to 10km.
- Spent time with John Van Wisse to improve my Open Water Swimming
- Maybe an open water swim or two.

What else in 2011? Who knows but it’s only a few hours away.

Happy New Year everyone

Wednesday, December 29, 2010

Pain Tolerance in Sport

Saw this @

Eddie O’Connor, PhD, CC--AASP

Performance Excellence Center

Pain is ever-present in sport. An athlete’s ability to tolerate pain is essential to success. Pain provides valuable information about your body and how it is performing. To maximize its usefulness it is important to understand what kind of pain should be listened to and what type is helpful or safe to work through.

First, we must define the different types of pain you can experience:

  • Fatigue and discomfort. This is an unpleasant feeling produced by effort, but not strong enough to be labeled “pain.” Athletes learn to be “comfortable being uncomfortable,” as such efforts are a regular and necessary part of most sports. With continued effort, discomfort can turn into …

  • Positive training pain. This pain often occurs with endurance exercise, and includes muscle fatigue and sensations in the lungs and heart that can range from unpleasant to what is typically thought of as pain. It is neither threatening nor a sign of injury. Because athletes know the cause, are in control of their effort, and recognize that these feelings are beneficial and can enhance performance. In short, positive training pain is a good sign of effort and improvement.

  • Negative training pain is still not indicative of an injury, but goes beyond positive signs of training benefit. An example may be extreme soreness that lasts for days. There may be an overtraining risk.

  • Negative warning pain is similar to negative training pain, with the added element of threat. It may be a new experience of pain and a sign of injury occurring. It typically occurs gradually, and allows the athlete to evaluate potential training causes and respond appropriately.

  • Negative acute pain is an intense and specific pain that occurs suddenly, often a result of injury. It is often localized to a specific body part and is labeled as threatening.

  • Numbness is rare but of very serious concern. It is when the athlete feels nothing when soreness, fatigue or pain should be felt. Instead, limbs are numb. This may be a sign of serious injury or pushing one’s body past its physical limits.

We will focus on positive and negative training pain and save negative injury pains for another article.

How you react to your pain is important.

  • If you interpret your pain as threatening, or if you focus on the pain rather than concentrate on your sport, the pain will increase and interfere with your performance.

  • On the other hand, if you view pain as something that is natural and necessary and interpret it as a sign that you are working hard and achieving your goals then your pain can be an ally. 

  • Many athletes find that recognizing that they are not alone in their pain is helpful. The athletes playing with them also hurt, and the challenge of tolerating your pain may add to the competition. In addition, athletes often report great satisfaction after persevering through a painful training session or competition.

Accepting the reality that pain is a part of training and competition may be most helpful. You cannot perform at a high level and not experience pain. Comfort and performance excellence are mutually exclusive. You cannot have them both. Prior to exercise, decide how much pain you are willing to experience to achieve your goals. When pain shows up, be willing to feel it fully as part of your experience. Let your pain be in service of your greater goal. You may be surprised to find your pain suffering will be lessened when you allow pain to be a part of sport.

More on injury and rehabilitation pain at a later date (you are not advised to push through injury pain) … but until then, “Be willing.”


Addison, T., Kremer, J., & Bell, R. (1998). Understanding the psychology of pain in sport. Irish Journal of Psychology, 19, 486-503.

Taylor, J., & Schneider, T. (2005). The triathlete’s guide to mental training. Boulder, CO: VeloPress.

Tuesday, December 21, 2010

Just Registered for Active Feet Tri Race's 5 and 6 in March 2011

Might be that the close of the year is close or I'm going mad in the funny season but I have just registered for 2 Tri's in March 2011 that will make it 3 Tri's leading up to the end of Tri Season.

These are the Active Feet Tri's Race 5 & 6 and then Xosize Race 5 week after Active Feet Race 6

Race Schedule for March 2011 reads

Active Feet Fun Tri Elwood (6th)
Active Feet Fun Tri St.Kilda (20th)
XOSIZE Tri Series 10/11 Race 5 Brighton (27th)

Good way to close out the season of Tri's before heading back into running or may be a Duathlon or two.

Sunday, December 19, 2010

Xosize Race 2 & Active Feet Race 2 Pics

As promised

Xosize Race #2

Swim Done - very claim conditions

Out for a Sunday Ride with no traffic on Beach Road

Over the line - Race 2 completed

Active Feet Race #2

Heading for home

Monday, December 13, 2010

Foot reflexology chart

Foot reflexology chart. Just something for the barefooters/minimalists out there. Pretty awesome!

Sunday, December 12, 2010

Active Feet Race 2 Race Report

Woke up a little before 5:00 this I could hearing the windy blowing I thought great not for a tri. After eating, showering, getting ready I check the latest weather and looked at the web cam off Patterson River the bit that worried/concerned me was the swim

The Bureau of Metrology Bay Report read

Forecast for Sunday until midnight

Winds: West to northwesterly 20 to 30 knots easing to 15 to 20 knots and tending west to southwesterly later this morning then tending more southerly this afternoon. Wind further easing to 10 to 15 knots this evening and tending back westerly tonight. Seas: Up to 2 metres decreasing to 1 metre later this afternoon.

Ok I can swim, but open water swimming I’m ok with open water swimming but not when it’s rough. When I arrived got my bike in the transition bag dropped off, etc. I put on the wet suit and made my way down to the beach for a practice swim which looking at the conditions was a good idea. A few of us headed out for a swim out to the first can and back in. After listening to the race briefing just before race start I thought that the wind had picked up and the bay seemed rougher looking at the weather info at St Kilda (3mins up the road from Elwood) the wind was gusting around 28km at 6am and 40km at 7am race start. Even the announce commented it look more like a surf beach that tri course. The pic below is from Patterson River taken during the morning it shows how bad the bay is.

Port Phillip Bay 12th Dec 2010

+5mins came along – race start time off we went, got to the first can without too much effort, and started heading up north towards the second can getting dunked and tossed around, made it around the second can and started to head towards the beach, but after being run over by another group and taking on some sea water I pulled aside of the swim course and got rescued by the guys at Elwood Life Saving Club. 3 of us all had decided to call the swim off. Looking at the list on the beach as they grabbed our race numbers there was approx 20 people who also had pulled out, but under the rules you are allowed to run over to the swim exit and join back into the race. So I heading into T1 grabbed the bike and headed out. The first thing I noticed was the wind we all were riding straight into it for the first 1.5km then a side wind right up to the turn around and back again with a side wind and bit of tail wind until the last 1.5km then we had a full tail until we hit T2. Put my bike back and changed by bike shoes for runners and head out for a run. Again into a head wind but I managed to keep a 10.5km pace until the tune around which I then picked up speed to 11.5km on the way back to the finish line.

So what’s the plan? Will time to speed some time with John Van Wisse before the next Tri next year.

The results
Race Time 40:35.44

Overall Place 313
Catagory Place 32
Gender Place 190

Swim 10:20
T1 01:48
Bike 15:06
T2 01:51
Run 11:31

As for comparing to last week, well you can’t last week no wind this week lots of it.

BTW: Pics for both this weeks and last weeks Tri to come

A Nutrition Primer for the Day Before the Big Race...


(from the Seattle Marathon Association)

Night before the race:
  • Choose higher carbohydrate foods. Typically, endurance athletes choose pasta but this could also include rice, potatoes, breads...OK to include moderate, low-fat protein.
  • Avoid taking on the challenge of all-you-can eat pasta party
  • Drink plenty of fluids (stick with non-caffeinated, non-alcoholic beverages!)
  • If you tend to have a sensitive GI tract, avoid salads
 Morning of the race:

  • Choose something that you've had a chance to test out during your training and you know that you'll be able to tolerate while running/walking
  • As a rule, stick to lower fat, higher carbohydrate foods... but watch those foods high in fiber (For me, this means a Power Bar, toast, or banana vs. the Grand Slam breakfast at Denny's)
  • Hydrate: 8-16oz about 2 hours before the race.
4-8 oz. immediately before the start

(Some people may be sensitive to the sugar in sports and drinking them right before the race may leave them feeling hypoglycemic at the start. Unless you've tried drinking sports drinks before your training sessions, it may be best to stick to water at this point)

During the race:
  • Hydrate: Drink 4-8 oz every 15-20 minutes
DO include sports drinks as part of your hydrating regime. You may want to dilute them by grabbing 1 cup of sports drink and 1 cup of water at each water station.
  • Carbohydrates: Try to consume 100-300 calories/hour (or 60-90g carbohydrate/hour), ie, 1 packet of PowerGel or GU/hour or 4-6 cups Gatorade/hour (or a combination of gels and sports drink)
  • Watch out for Gels and drinks that you've not tried before! If possible, it's best to stick with what you know!
After the race:

  • Consume carbohydrates within the first 20 minutes after the race (ie, fruits, juices, bagels, yogurt)
  • As little as 6g protein consumed within 30 minutes of finishing will help stimulate muscle repair and synthesis (This is equivalent to the amount of protein in a carton of yogurt or a sports bar)
  • Hydrate: You will need to drink 2 cups fluid/pound body weight that you lost during the event. It may take as long as 24-48 hours for you to rehydrate completely. Choose high carbohydrate drinks such as juices and sports drinks to help replenish your glycogen stores and electrolytes at the same time.
  • Treat yourself to a NICE meal after you've had a chance to shower up and rest! Include plenty of complex carbs as well as some protein!

Wednesday, December 8, 2010

Just registered for Active Feet Fun Tri

Just registered for Active Feet Fun Tri this Sunday (12th Dec) - one last hurrah (event) before the end of year. Should be fun and give me something to compare last weekend too.

Sunday, December 5, 2010

Xosize Race 2 Race Report

Woke up a little before 4:30am this morning looked out the window, no windy not a cloud in the sky – great day for a tri. By the time I had something to eat to claim any nervous feelings, showered and got ready to go a early morning cloud/fog had set in.

When I got to the transition area got numbered and headed into transaction area and got setup. One thing I noticed the was very wet, as usual the atmosphere was light headed, relaxed and good nature. I went down to the swim start and jumped in and headed out for bit of a swim. The water was warm (water temp was around 19.6c mark) a little murky and fairly flat. Was very happy with swim practice had a chat with a few people doing practice swims and generally relaxed feeling.

During the race briefing we all heard that there we a few fins noticed out on the bay but we were told they we dolphins not sharks and that the race director had sent a boat out to check.

At 7:15am the horn sound and off we went. This time my swim was good and honest but being stuck in the middle of slower swimmers which is never fun. During the middle of the course you either hit your hand on sand or rocks at the bottom, yes the swim course was not in deep water, in places you could stand up and walk if you wanted too. (Quicker swimming) After getting out of the water I headed to T1 which was approx 500m run, got to my bike, off with the wet suit on with socks and bike shoes, grab the helmet and sunny glasses and then the bike and head out. Just as I started to mount another competitor cut me off and nearly caused me to crash as he did crash, lucky for me I didn’t crash.

We were warned during the race briefing that the turn around’s were tight but I found then to be ok. During the bike leg I saw no less than 3 people riding in wetsuits which I thought was a bit funny at the time but more on that later. Once I got back to T2 off with the bike shoes on with runners and out I went again. My legs felt very heavy and I want to give up and walk but I pushed on. At the turn around I grab some water and pushed on the run felt bad and slow but I finished in 35m04s.

After the event I was hanging around the finish shute and I run into 2 of the guys that had wetsuits during the bike leg. I spoke with both of them. 1 had forgot this running shorts and decided to do the event in a wetsuit and 2 was told no shirt no bike or run. Both of them looked stuffed 1 said as he was running he pulled the top of his wetsuit open and he could feel the heat rise up. Good on both of them for doing the event in a full wettie but you will NOT get me doing that.

After the event finished I was wondering through the event marquees and I run into Terry O'Halloran the Owner of Start to FinishRunners World,  and Running Fit. We had a good chat about Running Fit, Run Melbourne, Spring into Shape Race 3, Brazilian Butterfly Queen of the Lake, Sandy Half Point, Olympic Dream and where I came from into running and Triathlon’s Terry is a very down to earth comedian and all around nice bloke.

For the Record Olympic Dream was canceled due to lack of numbers. It requires a minimum of 3000 competitors for both City Link and City of Melbourne to close roads, etc. In addition last year not on Olympian competed in last year’s events, Terry said that the event will be replaced with a different type of event next year with a course that will be very similar to last year’s Olympic Dream. Can wait to see

Here are the times
Overall time 35:04.30
Overall Place 138

Swim 05:31.50 (took 50secs off)
T1 02:02.60 (took some 36secs off)
Bike 15:37.40 (hard to say was this wa sonly 8km instead of 10 which I did in 23:23.80 last time)
T2 1.25.80 (took 1 whole min off)
Run 10:27 (90 secs off)

Gender Place 92

Very happy over all. Photo’s to follow soon.

Monday, November 29, 2010

Week ahead

With just under 6 days from the last race (Tri) for me of the year. With some 32 days left of year I started thinking about next year. So far I have 3 Xosize Tri Races left and looking at the calendar for the first few months of 2011 the following events I will be doing


 With Xmas and New Year fast approaching I’m sure there will be lots of food & drink but it’s a good time to relax and regroup from a long year of work, fun, events and injury.

There are some people that need to be thanked for their work over the last 12 months who helped me achieve some long distances, new events and a few PB's and recover from injury along the way.
Alana - PT
Ben - Pyshio
Kathryn - Myotherapist
Sanjay - (Old PT)
Friends and Family and last of all
Lisa for you 110% support

Tuesday, November 23, 2010

Spring into Shape Race 3 & Xosize Race 1 Pics

As promised here are the pics

Spring into Shape Race 3 - Almost home.

Heading out of T1 for the Bike Leg

Getting off the Bike heading to T2

On the run leg almost at the finish line

Monday, November 22, 2010

Week 12 of Rehab - Last on the Rehab posting.

No Physio today, and nothing in the for a long time (fingers crossed)  but a good solid 4km run today and it felt good. Time to start added km's. 4.5km next outing.

Got to get some swimming in this week too with some 12 days away until the next Tri I want, I need to feel stronger in the water than I did last time.

So it's time to practice, practice, practice and then some more practice.

Monday, November 15, 2010

Week 11 of Rehab

Today was a trip to the Physio and good news I don't have to see him again! However I need to continue to stretch and stretch some more and then work on my hips and gluts. Good news for my PT.

As for running add no more than 10% of my Km’s per week, and remember to stretch and get a good massage on my leg muscles.

On the Tri Front – time for ramp on the swimming and get it ready for the next Tri.

Sunday, November 14, 2010

Spring into Shape Race 3 Report

After another wet weekend in Melbourne I really thought today could be a bit of fun, but when I woke up it was race day for Spring into Shape Race 3. I checked out the weather report, radar and looked out the Window

- Rain – all stopped and none on the radar
- Temp – 14.2c
- Cloudy – Yes
- Windy – very light approx 3-5km per hour

Great conditions for running! After I got to the Alexander Gardens the first thing I noticed was it was really wet under foot. Not too bad but enough to be a bit of pain. So I got my race number and started my warm up process, remember this is my first running event for a while.

So there we all were lined up and at 8:20 off we go. The pace was fast I looked at my watch and saw I was doing 4m:20s pace and not wanting to re-injure myself I backed it off to a comfortable 5m:30s and decided to keep the pace steady.

Before I knew it was crossed the finish line, my watch recorded 22m 18s, official time was 22m 15s. That’s a 11.5km or 5m10s pace. Note to one’s self you need to re sync your watch’s foot pod.

Overall Place 116
Division Place 25
Gender Place 93

Once finished grabbed a drink, show bag, did some stretching and then headed home. I’m not sore at all, feeling good, but I do need to do some more running.

Tomorrow it’s off to the Pyshio, yep 4 weeks have gone past. I’m hoping it’s the last visit.

I’ll post some pics from both the Tri and today’s event in the new few days.

Sunday, November 7, 2010

XOSize Race 1 Race Report

This morning I did the first of the Xosize 10/11 Series

When I woke up this morning I could hear the windy outside and I thought I hope the bay would not be too rough. Lucky for me it was not.

We headed down to the course around 6am and got numbered and heading into the Transition area. After getting setup, etc. headed down to the swim start and put in a quick swim to test the waters per say.

At 7:15am the horn sound and off we went. I must say the swim was poor, not my best effort, but after not spending much time in the pool showed in my performance in the bay this morning. After hitting transition and loosing place of my of bike I got my act together and headed out on the bike. Passed heaps of bike which is good thing shows that I am strong on the bike. Heading down to Sandringham was quick mainly due to the north wind this morning, but was a little hard work on the return trip back. Hit transition again swapped the bike for runners and headed out on the run. The run felt ok not fast but ok. Got home in 46m 56s. The goal was to do sub 47min. Goal reached.

Here are the times

Overall time 46:56,4

Overall Place 160

Swim 06:20,40
T1 02:38.80
Bike 23:23,80
T2 02:26,50
Run 12:07,00

Placings M40+ 15
Gender Place 107

Will post pics when I get them.

Saturday, November 6, 2010


Here it is, the day before my first full seasons of Tri’s. Am I ready? Ready as I will be. Shortly I’m heading up to transition area to pickup my race kit and do a little walk through the transition area and then it’s time to get my gear bag all sorted ready for the big day.

My Race starts tomorrow @ 7am +12mins for my wave and I am aiming for a sub 47min finish.

So by this time tomorrow the tri will be done and dusted.

Standby for the my race report.

Monday, November 1, 2010

Week 10 of Rehab

No trip the physio this week, but with under 6 days to the first tri I thought it might be a good idea to do a brick run. Ie. Two parts of the a Tri to remind you how you will feel. So 20 mins on a spin bike followed by a 2.2km run.

Well did I feel stuffed afterward but after some stretching and recovery feel good. The plan is to ride in the morning, back into the pool on Thursday or Friday.

Do I feel ready – well yes I do. Let’s see what Sunday brings, weather looks good.

Wednesday, October 27, 2010

Week 9 of Rehab

This week no trip the phsyio, instead to the Doctor. Yeap I've got sinusitis which in turn has given me a sore throat and really bad cough. Like my lungs are come up cough.

Good news is the doc gave me some drugs. Better news they are working.

Tomorrow I start back training with my PT after week off and with 10 days before the first tri of the season should recover in heaps of time and be ready!

Saturday, October 23, 2010

Tri Season 2010/2011 Goals

With the first Tri of the season due to start in just over 2 weeks I thought it might be a good idea to post some goals for the upcoming season.

This year I have registered for the complete Xosize series all 5 races. Last year I did two races and loved it. I completed both races in around 47m 5s. The goal this year is to bet that time and complete all 5 races.  Recently in the Sandy Half Point I smashed my 10km PB by over 3mins. Ok I did injury myself but I got the feeling it was over training and running form.

My girl friend is also keen to try a Tri and we are planing to do a team tri with a race in the Active Feet series.

So what have I learnt in the last 12 months, well I have done countless KM’s in Running, Swimming and Cycling. I am stronger and fast and tomorrow I tune 40.

Bring on the new Tri season and keep following my blog and twitter pages

Friday, October 22, 2010

Wednesday, October 20, 2010

Week 8 of Rehab

Today another trip the Physio! He is very happy with everything to the point that I do not need to see him for another month! Yeah!

So I did a 3 x 5min run and 5 min walk, basically from here on we keep the time to 30mins but change the splits. in short it's now 3 x 6 min run and 4 min walk, then 7min run and 3 min walk then 8min run and 2 min walk then 10mins running.

So after my physio session I did a  3 x 5min run and 5 min walk.

The big question, am I doing the Spring in Shape Race 2. No. with the first Tri only 2 week away I'm playing it safe.

Sunday, October 17, 2010

Event Report – Ride around the Bay

Not really a race, but a event! Being my first event I choose a ride that I felt I could complete without too effort.

If any of you know event there are 4 rides 2 x 250km around the bay from 250km, 210km 50km and 80km schools challenge. I choose the 50km event it started on time and as we took off It started to rain down through City and over the Westgate Bridge through Williamstown to Altona and back again.

It was a real funny to ride over the Westgate Bridge for many years I have driven over the bridge but not ridden over it.
After getting to the turn around a 5min break then back on the bike and headed back.

Pity the weather was not better but still fun.

Tomorrow I back the Physio so we will see what he has to say about running again.

Pictures of the event will come

Monday, October 11, 2010

Week 7 of Rehab

Today I didn't have to go and see the Physio! Yeah! Things must be good if this is the case, however today I ramped it up to a 3 x 4min run and 5min walk.

Leg didn't feel sore afterwards. So what’s next? I have ride around the bay this weekend and then back to Physio on Monday.

Monday, October 4, 2010

Week 6 of Rehab

Today another trip the Physio. Good news is that I don't have to see the Physio for another 2 weeks!

From today I now increase my running to 3 sets of 3 mins run and 5 mins walk follow by a rest day and repeat.

After I have done 2 sessions of 3 sets of 3 mins and 5 mins walk I can then increase the run bit to 4 mins repeat then increase the run to 5mins

The big question is will I be running the Spring into Shape on the 24th Oct. Well ask me in 2 weeks.

Thursday, September 30, 2010

Week 5 of Rehab Part 2 "The First Run"

Well today was the day to see how well my leg would be after of 5 weeks of no running. Sticking to the program of 3 x 2min Run and 5min Walk from Physio a grand total of 21mins has been completed. Followed up by some leg stretching. No soreness or pain. Time to take it easy, do some stretching for the rest of the day and wait until Saturday and repeat it all again.

Good to be running again - well sort of.

Monday, September 27, 2010

Week 5 of Rehab

Got the green light to start running again, well sort of, 2min run, 5min walk x 3 sets and rest days in between! Unless the leg is still sore in the following day?

Today I did approx 2 min run and the leg felt tight, but good. Ben says that in another week we will review and see where to go from there.

This is good news.

Monday, September 20, 2010

Week 4 of Rehab

Another week, another trip Physio, lots of new exercises to do. Running? Not this week, Ben says the headacks start when I start running.

Still got heaps of time before the next event and the leg feels good, but I miss running.

Wednesday, September 15, 2010

XOSIZE Tri Series 2010/11 - 5 race Series

Well it's official I have registered for all 5 Races in the XOSize Series 2010/11 put on by Start to Finish.

Am I excited? yes, nervous? no? worried? yes! Why? My leg is still sore and got some work to get it right first race is November the 7th. Not too far away.

Alana Melzer: Toe Shoes and Barefoot Running

My PT has posted an interesting item on Barefoot Running. Reading this is very interesting considing my current injury and the fact she put me on 5's. Check it out.

Alana Melzer: Toe Shoes and Barefoot Running: "So, I think the perfect topic for my very first blog can be about barefoot running and in particular, those bizarre looking 'toe shoes' I ha..."

Monday, September 13, 2010

Week 3 of Rehab

Today was a trip to the Physio, but with a difference run time!

He checked out my runners, the way I run on the treadmill and on open ground. While he's happy with my progess time to start to build it up, still no running thats a few more weeks away. My leg did feel a bit sore afterwards. At the same time we catch up with the PT so we are all on the same page.

Thursday, September 9, 2010

XOSIZE Tri Series - Race 5 - Location

Ok so I'm sitting here reading Runners World which came today and I know where Race 5 is!

Wanna known? well according to the advert it's Frankston.

Wednesday, September 8, 2010

XOSIZE Tri Series - Race 5

Yesterday I posted the XOSIZE Tri Series races 4 of but on the Start to Finish website I noticed a 5th date,  27 March 2011.

I contacted the nice people @ S2F and here is what I got.

We will definitely be holding a fifth race on 27 March. The venue is yet to be confirmed as we are working through the details with the local council on a new location for this year, we have Green Point, Brighton as a back-up venue if the new location falls through. We will be making that announcement in the next week or two, so keep an eye on the web site for the details. [---cut----]

Wonder where abouts it will be?

Tuesday, September 7, 2010

XOSIZE Tri Series 10/11 Dates

The folks from Start to Finish released the dates for XOSIZE Tri Series 10/11.

They are -:

XOSIZE Tri Series 10/11 Race 1 Brighton 7 Nov 2010
XOSIZE Tri Series 10/11 Race 2 Mordialloc 5 Dec 2010
XOSIZE Tri Series 10/11 Race 3 Elwood 16 Jan 2011
XOSIZE Tri Series 10/11 Race 4 Sandringham 27 Feb 2011

More info @

Monday, September 6, 2010

Week 2 of Rehab

Today was a trip to the Physio, walking more or less pain free and heaps of movement again.

Ben is happy with progess. I'm now allowed to use my road bike, but no running or cross trainer. Next week Ben wants to see me run on a treadmill! Wahhooo! Running again. It's small steps but it's moving forward.

Looking at the race schedule and next week is Race 1 of Sping into Shape. Not registered so nothing lost. Will miss the race but I guess Race 2 in October is the return race for me.

Sunday, September 5, 2010

Vibram Five Fingers

Brought a pair of Vibram FiveFingers and been wearing them a bit over the weekend. Very difrerent to normal shoes. Also got a pair of Injinji Performance Toe Socks which helps with padding and warmth.

When Transition to FiveFingers they suggest the following as it will work out your plantar fascia, calf and achilles areas hard -:

  • Wear them around the house for a couple of days then short walks - less than 30mins

Week 2
  • Start to increase the amount of time you wear them each day
  • Start wearing them to the gym - avoid using them on the treadmill or high impact classes
  • Give you feet some TLC in the evenings, get your thumbs into the sol of your foot and release the plantar fascia with some self massage to the arch of your foot.
  • Rolling your bare foot over a golfball is a great way to help release the muscles
  • If your feet are sore, give the 5's a rest for a day. It's a gradual process
Week 3
  • Continue as above
  • Begin using the 5's for short runs on grass (1-2km) building distance up to 7-8km before trying harder surfaces
  • When running on grass keep strides short, feet under hips and land on the balls of your feet. Keep you ankles soft and responsive
  • Listen to your foot and progress accordingly.
Time will tell how much my feet the 5's go, but lots of people are using them.

Monday, August 30, 2010

Week 1 of Rehab

Another week and another trip to the Physio. While trying to be positive about the injury it’s hard when I asked the Ben (Physio) how long is the recovery and being told 6 weeks. 6 weeks! OMG – I miss running and it’s only been 8 days since I ran last.

Reality check - Ok 1 week done, Race 1 of Spring into Shape – no go.

Damn! Wanted to do all 3 races this year. At least I’m walking better and I am allowed to sit on a stationary bike and roll my legs over, I can swim, I can do up body weights. That’s not too bad, just will have to wait and see what this week brings!

Friday, August 27, 2010

Pics from Sandy Point Half.

Heading up towards the turn around near the Brighton Savoy

Passed half way heading for the finish line - pasing the Brighton Savoy (again)

Ah 10km's done and here is the finish

Tuesday, August 24, 2010

Cold Light of Day

After yesterday's Physio appointment and being told the full extent of the damage to my leg, I spent some time after going home and thinking about the whole thing I took light on how to turn this into a positive.

After not spending a lot time in the pool and Tri's not that far away it's time to improve my swimming. Time off allows the body to heal better and make me stronger and I can cross train anyway.

Plus I got the following item from Runnersworld in the email tonight  which tells you about the levels and acceptence of getting injuried,7120,s6-241-286--13616-1-1X2-3,00.html

So whats my next race ? Hummmm hoping for to do the 4km Spring into Shape 12th Sep. but will have to wait and see

Monday, August 23, 2010

Down for the count

It's offical I'm out injured, according to my Physio I have anterior compartment syndrome.

So no race this weekend! but I knew this when I woke up this morning and my leg was still sore. It seems that the gods don't want me to complete "Defence Lake Attack". Last year out with Gastro, this year ACS

What is Anterior compartment syndrome?

Anterior compartment syndromes arise when a muscle becomes too big for the sheath that surrounds it causing pain. The big muscle on the outside of the shin is called the tibialis anterior and is surrounded by a sheath. This is called the anterior compartment of the lower leg. Compartment syndromes can be acute or chronic.

Taken from

I can swim, ride a stationary  bike (no road or MTB) lots stretching and my foam roller and time with Physio. I must say I'm not happy, but it's not a serious injury. Oh well.

So my Physio, PT and I will work out a come back plan.

Next event ? I would like to say Race 1 of Spring into Shape in Sep. but time will tell.

Sunday, August 22, 2010

Sandy Hut Race Report

After working all day yesterday and ending up with sore back I wasn't sure if I would be running today or not.

When I woke this morning I made the call to run, back was ok, leg felt ok.

When I got to the race finish I felt a very cold north wind and I thought this could be fun. After watching the Half Marathon's and 5km's go I headed up for the 10km start.

After we started I head off way to quick but got into my pace, I felt fast, very fast. kept my pace. At the tune around I notice my time, a PB might be in order. but again the 7km mark my left leg started to play up, not too bad, so I sucked it up and kept on going by 8km and 9km my leg was starting to hurt, I powered on finished. Since then I have spent the day with a sore leg.

The bad news I had to work again today so I could not do the RICE treatment, but as I type this blog I now am following the treatment.

Probably will make an appointment for some dry needling. Do have another race in 6 days.

If you want to see the data from the GPS check it out @ Sports-tracker

Pics to follow soon

Friday, August 20, 2010

Am I ready for the Sandy Hut?

In Short NO!

After yesterday last 5km Treadmill training run, I've pulled up a little sore in the left leg.

So after having a shower this morning I slipped on some compression socks which I have being wearing all day, and at lunch time day I spent some quailty time with a foam roller @ the gym working up/down my left hand side of my body. It hurt like hell at first but more time on the roller less pain. Followed by stretching, walking in the pool and time in the steam room.

How do I fell ? better not great. So more time with the roller later today and tomorrow and hope like hell I pull up all right for Sunday. Then I have week to recover before Lake Attack Sunday week.

Let's see what Sunday brings

Monday, July 26, 2010

Just registered for Defence Lake Attack 5km run

Just registered for Defence Lake Attack 5km run! Not doing the 10km as 7 days earlier doing the 10km Villa & Hut Sandy Point Half. Lisa and I will both do the 5km, Lisa is not sure about Villa & Hut Sandy Point Half as I have to work the Saturday and Sunday after the race.

Run Melbourne Pics

Got the pics for Run Melbourne, here they are (My race number is 965)

Just on half way home

Heading to Batman Ave

Heading down Birrarung Marr

Finishing line in sight

Monday, July 19, 2010

Run Melbourne Race Report

Run Melbourne Race Report - Well it's over. Completed in 56m 25s. My legs hurt and I have blister on the arch of my left foot.

We (Lisa and I) made a call to stay at the Travel lodge @ Southbank so we could start the day earlier and not have to worry about getting there, parking, etc. Saturday afternoon we went for a walk through the finishing area followed by dinner and an earlish night.

Alarm went off at 6:30am, A quick shower then downstairs for a breakie followed by a walk up to the start line and we watched the Half Marathon's start. My first thought was it's cold then the wind hit, I said to Lisa it's going to be very cold and Windy.

After that back the Hotel, change and off for my 9am Start. Did some warm up's got a arm pace band lined up and waited to go. Off we go, felt great for the first 3kms, hit Anderson Hill then I hit bit a hill. At the water station at the bottom of Anderson's Hill I grabbed a cup of poweraide and kept on going. At around 7km mark I started to feel my left foot starting to hurt in the arch. I knew this was not good, it slowed me down, but I kept on going. Made it over the finish line.Looked at the time, and thought thats not too bad. Wanted to finish under 1hr and I did that.

As I finished after 10, I didn't get a chance to see Lisa start her race, so I made a quick dash back to the Hotel, took my shoes off checked out the damnaged not too bad, had a shower and then headed back to see Lisa finish.

Both of us had a bad day, but didn't stop, didn't pull out, kept on going. So in my mind it was a good day.

After Lisa had a shower we checked out and went for Lunch at Waterfront at Station pier nice lunch, compared race notes.

Race Photo's to come.

Sunday, June 27, 2010

Cycling Tips

After purchasing 2 bikes in the last 8 months (1 Road, 1 Mountain Bike) I have been learning to Cycle and loving it!

I have come across a few tips from Cycling-inform which I want to share with everyone

What cycling clothing to wear in what weather conditions

What is the best tire pressure for bicycle tires

Five Hydration Tips for Cyclists

As for me, I've been running , Cycling, doing weights but not much swimming as I have a bit of a head cold. Nothing too bad but with Run Melbourne coming up in 3 weeks until the event I'm trying hard as no to get sick.

For me the week ahead is busy with End of Finance Year @ work, but will keep up the training program.

Until next time

Sunday, June 6, 2010

Ms Walk Race Report

With another cold, wet day in Melbourne offered a very interesting start to the day.

To be honest when I got there I felt like pulling out, I was cold, very cold but after the Warm up in front of the stage. We all line up wait for a few slow coachs then off we wet.

Yesterday's rain made the course dam under foot, there were some big puddles that needed to missed, few people didn't.

For the firsr 2.5km I held my own no-one passed me but then the fast people came through.

I made it to the line and I looked at the time 25m 09s. not a PB but close.

Overall I finished 47th or 37th Male and 11th in my age group

Didn't hurt too much at the end another done, some 5 weeks to go until Run Melbourne.

Tuesday, June 1, 2010

Another week over

OMG - We are all most half way through the year - Time flys.

Been busy runner, riding, swimmer training with a new PT, etc. time has just flown.

Reading my calender a min ago I noticed it's less than one week away from the MS Walk 5km/10km walk/run. It's not too late to event it's for a good cause.

Good luck to all racing next weekend.

Sunday, May 16, 2010

Next events

Just registered for 5k run for Ms Walk & 10km run for Run Melbourne. Can't wait for these events to come around

Sunday, May 9, 2010

Mothersday classic race report

Well I complete my first 8km event up till now I've only done 5k events.

When I got to the event's start line my meet Alana (my pt) and her partner George. Alana and I started together while George went off in the sub 40 min group. I finished in 42.20. Alana did 44.34. George 35.

As for the race I went out hard had fun as for people there were thousands of people.

Thanks to start to finish for the event and happy mothers day every one.

Sunday, March 14, 2010

XOSIZE Tri Series 09/10 - Race 5 Brighton Report

My 2nd Tri completed but with my new toy and I bet my previous time, all of 5 secs but hey it's better!

I must admit the swim was the hardest part today I just didn't have fun, but out on the bike and run not a problem.

Lisa managed to see me after swim, on my bike and running! Only issue according to her is they need more coffee machines! "One and queue a mile long is just not fun"

Official Results

Activity      Split Time      Race Time      Distance     Pace     Speed

SWIM      00:08:10         00:08:10          0.30km      27:13    2.20
T1            00:02:37         00:10:47
BIKE        00:23:10         00:33:57         10.00km     02:19    25.90
T2            00:01:33          00:35:07
RUN        00:11:33          00:47:03            2.0km

I'll put the photos up when I get then
Our next event ? We are looking at doing the Mother's Day Classic and then Run Melbourne presented by The Age

Until next time from Team-LSD

Saturday, March 6, 2010

New Toy - Giant Defy 1 Road Bike

For some time I have been toying with the idea of getting a Road Bike and after my first Tri I felt that I should run a road bike in my next Tri. Today I purchased (need a fitting, etc which is happening tomorrow) Giant Defy 1 from the guys at Freedom Machine in Port Melbourne

Specs are -:


Frame: ALUXX FluidFormed Butted Aluminium
Forks: Carbon Fibre Blades w/ Alloy Steerer
Sizes: X/S,S,M,L,X/L
Colour: Green/White/Black, White/Charcoal/Black
Front Derail: Shimano Tiagra
Rear Derail: Shimano Tiagra
Gear Levers: Shimano Tiagra 9spd STI
Brake Levers: Shimano Tiagra
Brakes: FSA Gossamer Alloy Dual Pivot
Cranks: Shimano Tiagra Compact Integrated 34/50T
B/Bracket: Shimano Tiagra Integrated Cartridge
Hubs: Shimano WH-R500 20/24H Wheelset
Rims: Shimano WH-R500 20/24H Wheelset
Spokes: Shimano WH-R500 20/24H Wheelset
Tyres: Vittoria Zaffiro 700x25C
Free Wheel: Shimano HG-50 12-26T 9spd
Handlebars: Raceface Ride Shallow Drop
Stem: Raceface Alloy Ahead
S/Pillar: Carbon Fibre Micro-Adjust
Saddle: Velo Comfort w/ Cut Out
Pedals: Shimano PD-R540 Clipless
Chain: Shimano HG-73

So with 1 week to go to the next Tri I need to make up my mind about which bike to use the MTB or the Road Bike.

Until next time from Team-LSD

Saturday, February 27, 2010

XOSIZE Tri Series 09/10 - Race 4 Sandringham Images

One of the nice things about entry into the XOSize TRI is that you get free pictures from Super Sport Images.

So here are a few pics of me from my first Tri.

Coming in from th Swim. I'm the one in the middle in the wetsuit just about to hit the mats.

Just coming back from a 10km bike ride.

No run Picture yet - I need to go through all the images and check

In my last posting I commented "if would I do another tri? Answer –Ask me tomorrow." Well - Yes I have registed for XOSize Race 5 on the 14 March.

As for the next event for Lisa and I? not sure we are thinking about the Mother's Day Classic on 9th May and then Run Melbourne, presented by The Age on 18th July.

Until next time from Team-LSD

Sunday, February 21, 2010

XOSIZE Tri Series 09/10 - Race 4 Sandringham Report

Well I have done my first TRI!

After a very hot night (didn’t get below 27c) and not much sleep we got up at 5am had a shower, breakfast, packed up all the gear and made our way down to Sandringham. When we arrived it was pretty full on, people everywhere, everyone trying to get into translations areas. Once I got my bike, shoes, towel, helmet, cap and sun glasses ready I put on my wetsuit up to my hips grabbed my swim cap & goggles and headed off down to the beach.

On my way out of the transition area I caught up with Lisa and we walked down together, according to Lisa my mind was somewhere else, she was probably right. When I first saw the bay and swim area I thought my god they have not put out the buoys and the swell looked like 1 to 1.5m from the South-West.

At this point we noticed the area temp seemed to be a lot cooler, looking at the data later from the BOM it had!

I left Lisa up on the cliff to watch and headed down onto the sand, pulled up the wetsuit all the way, put on the cap and goggles and got wet, the water was warm but swimming out was directly into the swell, hard work!

I did my warm up swim came in and listed to the race briefing, lined up, chatted with a few guys in my age group and waited for our go. When we got called up to the start line, horn blew and away we went. I tried to keep out of the way of other people but did swim over the top of a few others (sorry!) round the buoys and made my way back in got to the beach started running up the beach taking off the cap & goggles and unzipping my wetsuit down to my hips.

If you know Sandringham at all there is about 500m run from beach to transition area, so after a lot of huff and puffing made it to transition! Wow! Time to find the bike, get the wetty off shoes on, sunglass on, helmet and strapped up, bike off the rack and away we go!

10km ride! – up towards South road around and then back to Half Moon Bay and back to Sandringham footy ground! During the ride I didn’t go out hard was the run up from the beach and swim left me a little breathless. In my head I said, right drink some water and start building up speed, got to the first turn did a u turn and back we go, passed the footy ground 4km’s down 6km to go, when I got down to Half Moon turn around I had passed 2 other people who had pulled out, in my mind I said, just finish it! As got back to towards the footy ground I had my final drink of water, thought to myself ok 2km run and your done. Got back into transaction put my bike back, off with the helmet, grab my running cap and off we go! I must say it was hard when starting to run.

As I got to the half way point of the run they had a drinks station, grab a cup drink and head for home! On the way back I saw one of the officials that Lisa and I see on the running events put on by Start to Finish I said Hi and got a good morning back ( From memory I think his name is Terry!). On the way back I thought to myself how do people do this for an Ironman without feeling totally rooted, then I saw the car park to run back to the finish line, I kept on going over the line and there was Lisa waiting for me.

My Watch said 48m 10s official timing said 47m 08s.

Gave back my timing chip got some fruit, drink and a show bag, made my way out of finishing area and was greeted by Lisa with a Hug and Kiss and you’ve done it baby! After sitting down had a drink and bit of a rest I felt great again ready to do it again. After a picking up all the gear, shower and rest I felt pretty good, bit sore in the shoulders and calf’s along with been a bit tired.

We went and had a drink and feed and talked about the race. Lisa asked me the following question – would I do another tri? Answer –Ask me tomorrow.

Official Results

Activity    Split Time    Race Time    Distance    Pace     Speed

SWIM    00:07:59       00:07:59       0.20km    39:55    1.50
T1          00:02:38       00:10:37
BIKE     00:22:59        0:33:36        10.00km   02:17   26.11
T2          00:01:04        0:34:40
RUN      00:12:28        00:47:08       2.20km    05:40  10.59

Next event ? We’ll let you know

Until next time from Team-LSD

Saturday, February 20, 2010

Less than 24 hours to go

Less than 24 hours to go and no training today! It’s a strange comment! For the last few years every Saturday morning meant going to the gym or doing something like running, swimming, etc, not today as I follow the golden rule no training the day before an event.

The week gone has been crazy from work, to family and getting ready for my first tri. As I am using my trusted old (Well semi old – approx 6 months old) Mountain Bike. I changed the tyres from MTB to slicks and did test ride, very different feeling and I’m glad I did a test ride. MTB tires live at around 30-35 PSI, road 70 – 120 depending on the tyre specs, etc. Might get a Road Bike after this weekend.

Yesterday was my final training session, Run, Stretching, Spin Bike and Swim.

Later today I’ll drop by the Finishing area and collect my race kit, just one less thing to do tomorrow morning. The race Starts at 6:45am + 12 mins for my age group which means an earlier start to the day. I suspect Lisa and I will be up @ 5am, down at the compound area around 6am. A guide to the morning will be

- Arm Numbering
- Park my Bike in the racks
- Get the gear sorted out
- Put the wetsuit on
- Get a warm up in and test the Sandy water conditions. (Walk to beach it’s approx 500m from the Transition/Compound area to the beach at Sandy)
- Attend Race briefing @ 6:35am on the Beach
- 6:45am Off they go and + 12mins later off I go

Please remember my goal is to finish at least that’s what I’m telling myself, Lisa says I win it!

I go asked the other day what the course and distances were, they are -:

Mini Triathlon - 250m swim/10km bike/2km run

Swim: off Jetty Rd.

Bike: 1 lap - from transition head north to South Rd Brighton - south to Bent Parade Black Rock - north to transition.

Run: 1 lap - transition head north through car park onto bike path to Rowy St Hampton (wooden bridge) - head back along beach track - back to transition.

So plan today is relax not to do too much, collect my race kit, get my gear in order, good meal and early to bed!

So come on down and support the event XOSIZE Tri Series at Sandringham on Sunday 21 February

Until next time from Team-LSD