Sammi’s 2016 Goals - Repeat and Improve Some More!

Races –       

A – Western Sydney 70.3 – Repeat and Improve on 2015

B – Husky Long Course – 19-22 February 2016
C – Elite Energy Olympic - Nowra, Wollongong, Husky 1                
(Other thoughts, Sydney 10km & Husky half marathon)

Long Term Goal –
To enter an Ironman in 2017 and race it!

Short Term Goals -

Become strong, comfortable and confident in my ability at Olympic distance
Maintain consistency in all aspects of training, recovery and nutrition, and work/life balance
Run again consistently, maintaining 10kms as regular distance

Performance GoalsPush harder during races, no excuses of it's just for fun.
Get to a level where I have a race plan from Coach rather than just ‘go out and have fun.’
Improve on ‘score’ at the next power metre test session

Process Goals Swim through winter
Ride hills and get stronger and more efficient on the hills
Learn to understand and use the power metre
Keep up the strength/core work, work harder
Improve communication with Coach, not just say ‘good’ for each session/week
Nerve/mental prep, deal with the nerves pre-race

Personal Goals

Clean up the diet

Stay on a healthy, clean diet, don’t let stress at work break the focus on the diet, stay out of the chocolate box Bowden!

 

Stay true to the Program

Maintain focus, commitment and consistency
Get up in the mornings and just Fucking DO IT!
Finish work and just Fucking DO IT!
Keep recording on Training Peaks

Strength Work

Review program for strength training (overall)
Go to the gym regularly 3-4 times per week
Do more/harder core work at home

 

Mind and AttitudeStay focused by staying true to the goals
Remember to have fun
Rest and recover when needed
Enjoy racing - be serious about racing and be competitive

And SO, I Guess That Was That Then............2015

Goals
Sammi’s 2015-16 Goals - Repeat and Improve!

So how did I do this year? hmmm, always a tricky question as I tend to mark myself pretty hard. But here goes.

Races –
A – Western Sydney 70.3 – 29 November 2015 - BOOM! Back at it and felt like I had a great race. See race report from earlier post. But I have to say it felt good just being out there and being a part of it again. Worked hard in the swim and on the bike, worked even harder on the run to keep it all together and made it to the finish line.

B – Husky Long Course – 19-22 February 2016
Well, its 8 weeks to race day. After a solid break of nothing doing over the Christmas period, I am ready to get back in to it. I'm relying on the base I got up prior to Western Sydney to see me back quickly getting the work done. Fingers crossed the plan comes through. I'll keep you posted!

C – Elite Energy Olympic - Nowra, Wollongong, Husky
(Other thoughts, Sydney 10km & Husky half marathon)
Nowra - Done!, Wollongong - Done! Husky 1, Sydney 10k and Husky half... a no show due to the ol ITB issues. HOWEVER, a win this year and a small breakthrough I feel, is that I have learnt to strap the ITB and I can run again now. The chronicity of the joint and the ligament has had a chance to subside and I hope with continued care and management I can get back to these races again in 2016.

Long Term Goal – To one day enter an Ironman again and take a good crack at it!
Still the plan. Just need to find a race and set a date. Melbourne was cancelled for 2016, but perhaps a go in 2017. Possibly Cairns as well. Loads of training time then too. I'll keep you posted.

Short Term Goals: - Become strong, comfortable and confident in my ability at Olympic distance - Maintain consistency in all aspects of training, recovery and nutrition, and work/life balance - Challenge and test the training over winter at the long course events.
Still a work in progress, Olympic distance is the preference, but way off being confident in my abilities at this distance. I think my winter training was a lot better than previous years. I swam through winter again, except while Coach was away in Spain. But otherwise fairly consistent. Could have done better a always though.

Performance Goals - Push harder during races, no excuses of it's just for fun. - Get to a level where I have a race plan rather than ‘go out and have fun.’ - To not lose position in a race during the run - Improve on ‘score’ at the next power metre test session.
No power metre test session this year, pft. But I don't think I would have seen a huge difference in my performance anyway. I would like to start using the bloody thing at some stage though. Talk about an expensive pair of baubles on my bike. Racing was (for the first time) at Western Sydney "to plan" well my own plan. But I felt like it all came together on the day, despite some small hiccups. I lost ground on the run, but I'm ok with that.

Process Goals - 

• Get back to Wednesday running group - started to get back there but July saw an end to that.
• Swim through winter - swam except for when Coach was overseas
• Do the swim/band exercises more often - nope, not even close
• Ride hills and get stronger and more efficient on the hills - nope not a hill in sight
• Learn to understand and use the power metre - nope, not even close
• Keep up the strength/core work, work harder - stayed fairly consistent, slacked off when Tri season started again and the big ride increased, but getting back on again in 2016 and going to do the leg workouts despite if there is a big weekend coming or not.
• Focus on the quality and session purpose - yep, I think I am finally getting the idea on this one
• Improve communication with Coach, not just say ‘good’ for each session/week - I think I was doing well until the ITB went before July Sydney 10k. Then I went off the boil again.
• Nerve/mental prep, deal with the nerves pre-race - Western Sydney proved that I can control the nerves. I need to do more helicopter work and not engage myself in the drama of it all.
• Perhaps winter ITC duathlon series, nope, not even close.

Personal Goals

• Clean up the diet - Stay on a healthy, clean diet, don’t let stress at work break the focus on the diet, stay out of the chocolate box Bowden! - Well, I think I managed to stay outta the chocolate box about 80% of my year. It definitely is the way to go. I will detox in 2016 starting now and keep at it for a full year. The sugar and junk is JUST NOT WORTH IT!
• Stay true to the Program - Maintain focus, commitment and consistency - 2015 was about consistency and it paid off at Western Sydney. Consistency is key.
• Get up in the mornings and just Fucking DO IT! - Finish work and just Fucking DO IT! - hmm, harsh but I think I missed too many. I have t improve. Turn off the brain and stop listening to the whining.
• Keep recording on Training Peaks Strength Work - Got the shits after July and stopped for a while, but back on to it now.
• Review program for strength training (overall) - Strength training is proving difficult to fit in. Answer, just get up earlier.
• Go to the gym regularly 3-4 times per week - 2 -3 times seemed to be doable. Will strive for more in 2016.
• Do more/harder core work at home - clams, clams, clams we all love clams. Clammed my little heart out. Still, can do more though :)

Mind and Attitude - Stay focused by staying true to the goals - Remember to have fun - Rest and recover when needed - Don’t try to ‘catch up’ on missed sessions - Make it a lifestyle choice, an obsession rather than a chore~you chose it, remember! - Enjoy racing - be serious about racing and be competitive.
I think my mind and attitude at times throughout the year were at odds with each other and there were times when I questioned whether I was doing this thing called triathlon just outta habit as I didn't have anything else better to do. While my attitude sucked at these times, my mind and my body kept ticking along and the lifestyle that we have adopted and the habit of it all...saved me time and again. Turning 50 this year punched a hole through my brain and my attitude. Am I too old for this shit!. Having spoken since to women my age and older, much older who are still up and going. Who are positive and loving life, I am determined to keep on going. Do the things you love Sammi.

Wooohooo Race Report.....

You know when months slide into weeks and suddenly become days and then its just a matter of sleeps.... I had treatment with Coach the Wednesday before the race and he asked me if I was nervous. I said nope. He laughed like I was covering the truth and that on the inside I was shaking in my boots. But I wasn't, I was calm. Not even needing to helicopter above myself, I just hadn't allowed nerves into my head space.
 

Baby with her dancing shoes on, ready to roll.

Race check-in 

 A pre race pic with Slippery, stirring The Onion Man, MIA on the day

So the night before race day I was sitting in the lounge room of Kez and Jess' place watching a movie, laughing and having a great time with the girls and suddenly thought, I'd better go to bed as it was getting late.... I had forgotten in a few short hours I would be racing. I felt for sure I would have been beyond crazy with nerves, especially after Slippery's bike took a backward somersault off the top of the car at 100kms travelling along the infamous Picton Road.

No sleep. Aint it always the way. But I was calm. I just rested my body knowing that I had had a solid night sleep the night before.

The alarm went off finally and I was up and pulling on my race kit and Gazza was driving through the dark to race start. Even road closures and traffic jams didn't upset me. Walking up to Slippery and Whippet and having them whisk me off to transition to pump tyres up was an easy task. With only minutes to spare and Reedy calling to competitors to hurry up or else....

Feeling calm and ready to play, me, Slippery, Whippet and the AP10 Crew

I eased on down to the start line, kissed Gazza and slipped into the urky, green slimy waters of Penrith lakes. Reeds stuck to my face as I rolled the arms over and made my way towards the inward starting buoy. I floated on my belly and tickled forward slowly, hooter blasted and we were off. I jumped on a girls feet pretty quickly and headed for the pink buoy way down the end. I didn't navigate much. I could see the little round buoys for the rowing competition on my right and I just concentrated on the bubbles in front of me. I lost her eventually and then found another set to jump on. Always a long back end, I kept the pressure on the arms throughout and finally made my way up the carpeted bank towards transition. I ran to transition and ok, where are my socks? No socks! ok, no prob while I am out on the bike, but a huge problem with my runners and orthotics.

I walked my bike out to the mount line. No sense upsetting the ITBs with trying to run in cleated shoes. Funny. Two guys running their bikes collided in front of me, almost dropped their bikes, recovered and I just walked past them and mounted at the same time. Sometimes it doesn't pay off and sometimes it does.

The road was smooth and flat. Even in my world, it was flat. I set the legs to churn and chased a few legs. I overtook a good number of bikes so I was pleased about that. The far end of the ride was technical with lots of turn arounds. Heading back I again dialled in big gear. Stopped for a quick toilet break and to clean my glasses and away again. I pulled up when I saw Gazza and quickly explained that I had no socks. He said he would give me mine and I said I would catch him somewhere on the run leg to get them off him. He cleverly had them ready for me and passed them to me as I made my final trip over the bridge and into transition. For all the world it looked like a high 5 on the bike, but I had my socks now secured.

I looked a treat in the AP10 black and red socks. Not my preferred colour choice with green shoes, but what the hey. I again walked out of transition and onto the run course. The ITBs were making grumbly noises about not being happy. I couldn't get my legs to run more than a few metres before I had to stop and walk again. Oh boy.... I knew this was going to be tough, but from the start? I hoped to make it at least 10kms before I would be forced to walk home on screaming ITBs.

I stopped and stretched, waved and said Hi to Gazza and the girls had now joined him. It was getting hot. I walk/ran for a good 5kms before anything seemed to start to feel less like jelly legs. Heating up I started to run from water jets to water jets, drink station to drink station. The kms ticked over slowly. Finally I got into a rhythm and started to tap away. Once pass the 10km sign the head kicked in and I managed to do more running than walking. I tucked ice in my groin and crop top and tried to keep cool. I chatted with Todd, a guy wearing a Soldier On kit and this made another 5kms melt away.

Finally the last sign '18kms' was in front of me. The ITBs had been quiet throughout with only the occasional murmur. I aimed to run it home and the tap tap tap started and the head went down and finally the finish line was there. Oh happy days. I felt nauseous, but ok. I downed the relief of an ice-cream. What is it about the ice-cream at the end of a hard race?

I found Gazza and the girls, Whippet and Slippery and the rest of the AP10 Crew and Coach who was larger than life as always and we hugged and took photos and I sat and stared at my medal.....Finally a 70.3 under my belt. I am a long course athlete again. It feels good.

Whippet, me and Slippery...oh yeah and the hardware!

Home and showered I later threw up the 2 Tramadol tablets I had taken. Perhaps next time I can get away with nothing or just a Nurofen.

 

Marion HERMITAGE (1255)	4:58:43	50-54  (1)	0:35:53	0:01:32	2:38:31	0:01:30	1:41:16
Narelle TALBOT (1262)	5:07:52	50-54  (2)	0:35:30	0:02:16	2:42:10	0:01:54	1:45:59
Alanna DAWES (1252)	5:14:34	50-54  (3)	0:42:50	0:02:06	2:46:41	0:01:31	1:41:24
Julie MIDDLETON (1260)	5:36:07	50-54  (4)	0:47:39	0:02:09	2:37:28	0:01:35	2:07:14
Christine COOK (1250)	5:50:55	50-54  (5)	0:48:27	0:02:55	2:56:39	0:02:07	2:00:44
Samantha BOWDEN (1249)	6:20:00	50-54  (6)	0:42:52	0:02:51	2:58:05	0:03:38	2:32:32
Maryanne SPIERS-TAYLOR (1365)	6:20:22	50-54  (7)	0:35:32	0:03:58	2:59:45	0:04:37	2:36:28
Jenny MATTHEWS (1259)	6:29:18	50-54  (8)	0:47:49	0:03:55	3:15:56	0:02:59	2:18:36
Neridah LERCHNER (1258)	6:31:22	50-54  (9)	0:42:41	0:02:24	3:10:13	0:02:00	2:34:02
Wendy DU TOIT (1253)	6:34:26	50-54  (10)	1:00:15	0:04:04	3:03:01	0:03:58	2:23:06
Sheilah HURE (1257)	7:13:44	50-54  (11)	0:41:45	0:03:26	3:28:33	0:03:13	2:56:45
Diana HILL (1256)	7:14:45	50-54	0:56:42	0:04:03	3:46:46	0:02:43	2:24:30
Frances EDWARDS (1254)	5:27:53	50-54	0:46:10	0:02:31	2:47:19	0:03:39	1:48:11
Sharyn NICHOLS (1261)		50-54	0:37:23	0:02:39	2:47:35	0:02:14

 

Charles WHEATLEY (934)	5:07:29	0:37:50	0:02:53	2:31:32	0:01:59	1:53:13
Robert COULTHARD (1023)	5:37:12	0:44:59	0:02:35	2:41:17	0:02:48	2:05:31
Clarinda CAMPBELL (428)	5:52:49	0:39:49	0:02:33	2:55:19	0:04:23	2:10:44
Alexandra VILES (467)	5:53:57	0:44:27	0:04:49	2:58:07	0:02:23	2:04:09
Samantha BOWDEN (1249)	6:20:00	0:42:52	0:02:51	2:58:05	0:03:38	2:32:32

Not Long Now......

I am actually surprisingly, reasonably calm about race day. Even though it is only a week away now. I will say that I am underprepared. But I would probably say that about every race I have ever done also. You can never get it 100% right, even with all the best intentions.

A quick whip around. Swim: feeling pretty confident, the swimming seems to have stepped up a little. Endurance is good and strength seems good. Unfortunately no extra speed it seems, but I can still out sprint Slippery, but hey we are doing long course so a pretty useless skill there. My shoulders have been tightening up with the 3 hard swim sessions a week, including 1 open water sesh at the harbour. I had a good massage and now they are good to go again.

I'm in the blue cap, in front middle, hands crossed - looking very chubby next to the elites

Bike: eh, I would have liked some more strength under my belt. Damn those hills. I still seem to err towards avoidance and saving myself for whatever excuse I can come up with rather than just get on with it and deal with the stiff legs and muscle fatigue next ride. My bike handling skills are going great. Today out on the ride we had 3 near misses, all on round-a-bouts and cars coming at us from the right. 1st time I was 2nd wheel and would have hit the round-a-bout at the same time as the oncoming car, I saw his indicator turning right and so I took a quick evasive manoeuvre and swung off left down the road and away from my buddies. I waited to hear if Slippery got collected, but he was on the brake and the car went through before him. Scary, but path for the course when you ride on open roads. When I caught up with the boys they checked in with me expecting perhaps a tear or find me a bit shaken up. But I was ok.


Run: well always the unknown, but! I am having a few wins of late. I decided to start taping my knee. I know Coach is against taping if there is a core or strength issue. I have been working on the strength and core, again erring towards less muscle fatigue than riding with the boys on a Saturday and riding on dead legs, so again I am under cooked there. But with taping so that the ITB insertion point is off the bony bit where it rubs (highly technical description there for the lateral fibular condyle) I am finding I can run. I think Coach has given up and is frustrated by not being able to get me running so he agreed to the taping with a"what ever gets you to the start line Sammi." So the latest runs are looking like 20min walk then 30 x 1:30min run/30sec walk then 40min walk. So 2hrs of exposure and 15kms in the bag when done and running well inbetween with no knee pain is feeling pretty confidence inspiring. I haven't given much though to the 'what if' scenario if the knee was to start playing up. I will just call it on the day.


Wish me luck :)

And Race Day Looms....

I had a moment the other day where I thought to myself....."Hey, I'm feeling pretty strong and fit right now." What the???? When do I ever say that. Especially pre-race. My recovery seems to be the biggest indicator. I still have to have a little snooze post Saturday ride. But I get through my days at work with out dozing off. Swimming is strong and so I am hoping the 2km swim should not be too bad. 90kms on the bike will always hurt. But I am hoping a flat course will pay off and I have a strong bike ride. I need to swap up the wheels and get the Tokens on this weekend.

Running is always the unknown, but I managed a 15km walk/run done in 2hrs on Tuesday. That was a bit of a surprise to say the least. But the knees were a bit stirred up by the end. I am not sure whether to miss the run tomorrow. I might give it another day and see how we go.

So race day loometh and I feel confident that I will make it to the start line. Its been a while since I toed the black line. Will definitely be stepping into the unknown with the run. But that isn't new. I've been there a lot.