I'm always suggesting goals for clients to work towards. It helps keep you motivated & is another incentive to stick to you workout routine... So I'm following my own advice & have set my own goal. It is:
· 15km ski paddle +
· 4.5km board paddle
+
· 2.5km swim +
· 7.5km run
It's Coolangatta Gold 2012. That’s my goal, a big goal..I’m going to get there, on 14-Oct-12.
Here’s a preview to last year’s race:
This is the first of my regular blogs on the road to Coolangatta Gold,
which started at the end of Jan-12.
Actually, no, if I really go back to when this started it was when I
passed my Bronze Medallion in 2007.
From there, after nearly dropping out of the Bronze cause I was so shit
scared on boards in the surf, I started competing on boards in 2009. Went to Aussie Titles (in masters) in
2010 & scared the bejeezus out of me in massive surf.
Later in 2010 I had my first glimpse of Coolangatta Gold, up close. I joined a team from the surf club (North Bondi SLSC) in Coolangatta Gold, choosing to the board paddle leg. I loved it, it made me start to think of a solo attempt.
Around that
time I started paddling the ski.
Turned out to easily be THE most frustrating sport EVER. You sit in the ski, you fall out, you get
back in, you fall back out. I
guess it’s predictable if nothing else….
This last season I’ve started paddling regularly & it’s slowly, very
slowly getting better….
Anyho, now I have come to the end of the first stage of my journey
to CG. It’s been a ‘Prehab’ stage.
I’m carrying a couple of injuries – plantar fasciitis & rotator cuff
weakness as well as some minor back issues & a nice dose of osteoarthritis
in my hip. So I’ve been back
seeing my PT, Nardia Norman, who’s a rehab guru, as well as regular massage
with Radley from Spring Wellness & yoga with Timi. I’ve also made the swap to Vibram Five Fingers shoes for
running.
This Prehab stage was from 29-Jan to 21-Apr and I’m very happy to say
it’s been a great success & I’m on track. The goals were:
Running - aim was to have fixed the PF & be back running. While it’s not 100%, it’s close – and
I’m running – oh the JOY!!!! Having
been resting from running for 6mths, can’t tell you how good it feels to be
back. The challenge now is to not
go too hard, too fast, or for too long …
Swimming – goal was to build up to distance, 2.5km, without pain in
shoulder. Made it – massive
highlight was coming 2nd in age group in the Coogee Island 2.4km
ocean swim. It was a dream of a
swim. I tried to treat it as a training swim, but my competitive nature got the
best of me & I gave it a nudge, paid off. Best of all, no shoulder pain after. Result all round!
Ski – up to 8km on ski, without inflaming shoulder. Done! Joined a
Warriewood SLSC team in Narrathon (a mini Coolangatta) – I was their ski paddler & the aim here
was simple - just to not be last (or fall in) – done. Was a long way off last (thanks going out to the guy who’s
wash I rode most of the way).
Board - aim to be up to the
distance, 4.5km by end Prehab, without pain in back/shoulder. Tick, done that.
Strength – continue rehab for shoulder & foot as well as beginning to build
strength & improve flexibility. Done. Started adding load, which is further
than I expected to be, yay.
Long session - up to 4.5km ski/2km board/1km swim – done.
Other highlights included competing in my first Iron Woman event at the
Aussies (Australian Surf Lifesaving Titles) in the Masters as well as the 2km soft sand run.
This phase didn’t go so well at the start – injuries weren’t improving,
felt like I missed lots of sessions.
Seemed like this was a pipe dream. But the injuries are improving, I
reached all the goals I wanted to in this phase & I feel like I’ve moved from
exercising to training. Might not
sound much, but it’s a big difference to me. And it’s great, I’m LOVING it! It’s been about taking it slow, building up gradually, listening
to my body.
So here we are 3 months in & so far, so good. The remainder of
training is split into 3 phases followed by tapering.
The next Phase runs from 22-Apr to 30-Jun. Here the focus is continuing
to build endurance, strength & work on technique, particularly with the ski.
There are also a couple of events.
First is Nike’s ‘She Runs the Night’ – a women only 13km night run in
Centennial Park in Sydney & Bondi Barefoot 10km soft sand run on 27th
May.
Next update soon….
Happy training everyone!!
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