Travel Time............

After 9 months of careful planning and absence of so many things, mostly training, Big Gazza and I are ready to fly.

 

Of course the world has gone crazy....Nice, Turkey, train crashes...arghhhhh! But our spirits are not dampened. It's time to take a pause in life and go and explore some new and beautiful places together and challenge ourselves.

Our trip breaks up into a number of different chunks:

 

1. Italian Explorer
2. High Pyrenees - by bike
3. High Pyranees Hike - Yikes!
4. Paris & Normandy - a cultural experience
5. Tattoos and Hame Country - Scotland The Brave
6. Ireland - of Ponies and Kissing Rocks
7. Let's get warm - Kuala Lumpur chill out before work

 

 

Hills, Hikes and Happy Snaps.........

 

So, the training has officially begun for the High Pyrenees Explorer. 16 days of hiking in the Pyrenees, bordering France and Spain. Four intrepid adventurers wandered off into the Blue Mountains. Planning an overnight hike. Govett's Leap - Straight into a steep descent down slippery wet rock stairs with 10kgs in the backpack was a shock initiation. I have trekked with a pack before but no warm up, made for a quick need to reorientate the body to the extra load shifting about and affecting my balance. I employed, for the first time, a hiking pole. Ok, 50 sucks and my 50 year old knees need the extra aid. I'm not proud, pass me the damn pole.

We had planned a 14km hike in and then returning out along the same route. We had our eyes on a campsite on the rivers edge. Once we found the bottom of the valley we followed the rivers flow and travelled through rainforest, open Aussie bush scrub and the amazing Blue Gum forest. Unfortunately for me, my brand new boots, with only one 8km hike around Barren Grounds to break them in, decided they didn't want to do the hike in one piece. The entire sole of my right boot decided to peel away after only an hour into the hike. WTF!!!! Now what do I do! Luckily I had packed some rigid tape for my ITB, just in case, and taped my sole back to my boot. After a short while, guess what? the left sole started to peel.

 

I trekked with my eyes peeled to the ground searching for bailing twine and other bits and pieces I could use to hold my boots together. In true MacGyver style I taped, tied and rubber-banded my boots together. We made it to the campsite after 6hours of hiking and set up camp. What a beautiful spot. Right by the river and the weather was so warm that I was very comfortable. We swam in the river, well I tippled my toes in the water while Big Gaz, Papa Bear and Queen B got wet. We had a great afternoon setting up camp, making dinner and then playing cards, drinking Black Sambuca and eating rocky road. It was so quiet, far from coms, ipads, emails and work. I was so relaxed. I had spent a solid couple of days finishing off my studies so that even that stress had now gone. That night we settled into our tent, no sleeping bag required, tent doors open for ventilation and to let the sound of the river seep into my dreams. Within minutes I was asleep and I slept soundly.

 

I woke in the morning early and listened to the sounds of the dawn and the forest waking up before crawling out of our little pod and into the gorgeous morning. Breakfast was relaxed and when we set off we were in good spirits, but we had decided to see how my boots held up and if it wasn't looking good by Pierce's Pass then the boys would take a shortcut back to the car for an early exit. But shortly after starting to hike out, I became very frustrated with the flapping, as the tape and all the other paraphernalia had finally let go. Now walking on the foam inner soles we pressed on. This is the stuff that great adventures are made of I announced. Secretly hoping that all would end well and we would make it out.

 

The final press for the exit was a 500m ascent again up the side of the waterfall. Now walking on fibreglass soles over slippery wet rocks added another dimension to the struggle I was already experiencing. Yikes. A slow and steady climb with each footfall carefully placed. Still with 10kg on board, we made it out. Let's just say, I was totally spent. I sat later in the pub dining on a steak and veggies and feeling the muscles in my legs shudder and spasm every couple of minutes, and listened to the stories and laughs we had experienced. And the plans for the next hike.... Geez! Team give me a minute. A trip to Paddy Palin in Sydney and a brand new pair of Scarpa's. Ok, now you can bring it on!



Do Not Leave Alone Unsupervised.........

Have you ever thought to yourself after doing something really stupid...."Do not leave yourself alone and unsupervised."

Yep, well that was how I described it to my Coach/Physio as I walked stiff legged into his rooms for treatment yesterday. Having had a tight Piriformis from sitting on my lounge for 2 days straight til late every night doing assignments and then sitting in a classroom on a chair for 8 hours straight. I had tried to self treat by sitting on a ball which seemed to work. I also went and got a massage to work on my lower back and hammies as I also had a tight neck on the right hand side. All interrelated. The massage guy went a little hard, but it seemed ok. But combined with the ball sitting and next thing I know my hips were out of alignment and I had a dull ache radiating from the left side of my tail bone. It felt better to stand than sit and so I stood at my stand up desk all day at work trying to keep off it. Coach fitted me in for a quick treatment and while he worked on my hips we talked about life and training and goals for this year. I left, as I always do, feeling better and uplifted but strapped also.

I had a great week and some of the pressure was off loaded when I put some safety measures around myself. I respectfully declined some work commitments. An immediate relief. I also got some good training in, even with the butt being grumbly. A great run and the ITB never made an unhappy groan once. Sweet!

This weekend is a hike in and out at the Blue Mountains with an overnight camp sleeping on a self inflating mattress. Could be interesting with the butt and back. But I am looking forward to it. I'm outfitted with all the right gear now including a hiking pole for the downhill sections on the knee. So bring on nice weather hopefully and photos to come.

Finding the Balance........Challenge Accepted

So, Wollongong Triathlon has been and gone for another year. This year I took on the Sprint distance, only because 2 weeks earlier had been Husky Long Course. My body takes so long to recover that it was in serious doubt that my body would be good to go for the Olympic Distance. And at the end of the day I am glad I went the shorter option. I'm simply not as fit or anywhere near where I want to be as an athlete.
 
I can place a lot of excuses here, and I know there are no excuses! BUT you know what? sometimes its not excuses but priorities. I think I am getting lost in the priorities. So let me explain. Work. It seems that I have been thrust into a position where work is taking priority. Here's an example. Its Saturday, Coach has given me the day off. First one in so long I can't remember. I slept in, but then before I started this post I had to spend an hour writing an email for work purposes. No details here of course, but lets just say it HAD to be done. I ran out of time yesterday. So before I could write this post, I had work to do on my day off. So I ask myself what are my priorities. If I were Rinni Carfrae, it would be a different one to mine. I have to put food on the table and pay bills, just like she does, but I am not an amazing athlete like her, I am an average age grouper just living the dream, oh well, not quite I guess. I am not putting in the hours to be anything better than an average also. I could still do well even great in my age group if I could find the balance AND get my priorities right.
 

 
They sure do! Consequences....Sammi doesn't train, eat well, rest and get enough sleep then there is no way I am going to reach my dreams and goals. I do have choices. And setting my choices by what makes me happy is all important. It's going to be harder to make choices as work loads on more expectations and winter is coming in Aus. (that's an excuse right there). There is NO SUCH THING AS WORK-LIFE BALANCE! it is ALL about the choices. I can not expect anything more than what I choose to put in.
 
So when I am out there running in a triathlon and I expect to look like this......

 
But what I really look like is this...........
 

 
Then I have to reflect on my choices. Working more, training less, eating crap due to stress, versus eating to fuel, working at midnight versus getting enough rest......the list goes on. I can not expect to be the athlete I want to be on the path I am currently on. I need to check my priorities and make some sound choices for myself, remembering that no one will care when I am gone how much work I did. But I will care how well I lived my life and whether I realised my dreams or not.
 
So...
 

 
I am off to make better choices.

Heart Rate Red Line...........

Woke up this morning in an empty bed. Big Gazza had left early for a run. Waking up in my own time with out an alarm screaming in my ear has got to be one of the best feelings ever!

I sat with a coffee and watched my favourite pre race motivation video by Eric Thomas and then rolled out of bed. And hit the loo, 1, 2, 3 times. Ok this is getting concerning, 4, 5 oh noooo. Nerves? Hmm,

Dressed and ready to go Gazza and I headed into town. Wollongong Triathlon is our local race and just 20mins down the road. I arrived comfortably and with loads of time to sit in the shade and chat with some of the AP10ers. A quick run into Coach and he gave me the nudge..."get in to it Bowden."

A 6th visit to the loo and then it was time. I lined up at the swim start after a good comfortable warm up swim feeling keen to get the race started. Hooter blasted and we were off. I launched into the water, jumped a few paces and then dived in. A good solid few strokes and I had clear water already. Sweet. A hard but bearable pace and we were at the breakwall. As soon as we cleared the breakwall the rollers became lumpy. A quick sight of the buoy at the top of each wave before diving back down into the trough. A lot of the girls started breast stroking around me and I seized the opportunity and worked harder. Along the straight the waves went from peaks and troughs to a roller-coaster as we crossed the big swell. One more buoy rounded and I was facing shore. The waves were now coming from behind and I literally bodysurfed down a few. The push from behind gave me a chance to catch my breath. Some of the fast girls from the group behind us started to come through and I jumped on their feet when I could. I made it to shore nice and strong, stood up and ran. No wetsuit to contend with meant I just needed to rip off the cap and goggles and run.

I'm near the green buoy on shore

I ran into transition, my feet safely protected by the rigid tape. Transition went smooth and quick. Out on the ride and the race went straight up a hill and into a head wind. I found it tough going in the wind and had to sit up a few times as I was uncomfortable. On the return leg the wind was at my back and I flew back into town. Up the tight pinch in front of the Novotel and repeat x 3. I got the turn around point wrong both times going wide each time. Got to check the course and stay focused Sammi!

I took my feet out of my cycle shoes (a bit too early) but not in front of the crowd as it was the first time I had done the manoeuvre in a while (other than on my street) so no falling or failing in front of the home crowd. All good. Stopped at the bike dismount and ran into transition again. A quick turn around and then ran out onto the course and straight into the hurt locker. The bike had been incredibly hot. It was hard to keep the temperature down and my chin was chattering from the exertion. The heat and anxiety of trying to stay cool came with me out onto the run.

I ran out until the crowd was behind me and then slowed to a walk. Run.....walk......run......walk....... pretty soon Sandra passed me NUTS! Then Cheryl NUTS NUTS!!!! ok Cheryl is a good runner. But very quickly they were out of sight. I just couldn't get going. I finally made the aid station and dumped water over me. Ok, start slow and try and get the heart rate and heat down. I still struggled but eventually the run legs came back. Off road now and on a camber the grass was uneven and I tried to keep to as level a path as possible. The next aid station and more water over the head. A young guy was standing with a hose and he hit me and I rotated in circles enjoying the cool relief.

It wasn't far before the turn around point and two young girls sat directing the runners and singing..."turn your feet around, got to change direction." hilarious. Another quick douse of water and it was time to head home. Across the grass again and now the feet finally started to tap tap tap over and I got some ground. Last aid station and more water.

A familiar niggle/ache started in my right knee. Oh there you are 'ol mate! I had decided not to strap my knee for this race. There were no sheep stations riding on this race. If I DNF'd it was no big deal. But I didn't like the feeling of loose, cranky, pain. The final 1km gave the ITB time to really kick in and now I was walking from the pain not so much the heat.

Finally the last part of the run where you have to run past the finish line and down to the stadium before rounding the final bend. It was a tight bend and I had to walk so as not to send my knee out into space. I looked back and there were about 5 girls behind me. Yikes! A girl from Jervis Bay Tri club was right on my heels and as we hit the final straight she over took me. I sat just behind her shoulder and put the pain of my ITB into a quick little box and slammed the lid down hard. With the pain on hold I lifted the pace. 100metres out I felt Jervis lift again, hmmm. Feeling good I went with her and as we hit the red carpet I took the brake off and hit the accelerator. I came past her shoulder and took the lead, she came at me, but I lifted again and sailed into the transition area in front. Sweet. A nice way to finish.

Learnings taken from this race:

• Helicoptering above and outside myself works for controlling my nerves
• Labelling my mental attitude as "Defensive Pessimism" has really helped understand the way I think and therefore, control it.
• A Dextro pre race worked.
• I'm a strong swimmer, get into it!
• Straight rigid tape, no fixamol
• Pack the right goggles.
• Take water with me on the bike to dump over me to keep cool.
• Take my feet out of my shoes, its ok I can do it.
• Practice flying starts and putting feet into the shoes too.
• Check my watch is working sync to power metre and push the buttons MAX.
• Need to do more hill/strength work on the bike.
• Need to do more runs off the bike.
• Need to strap the ITB. Find a solution to this and talk to Coach.
• Need to have water in transition to dump over my head before I run.
• Need to lose weight.
• Need to do more harder runs, use the Garmin. Avg 5:30 pace.
• Practice, you can not expect greatness without practice and training and effort.
• Coach has more faith in you than you do.

Name	Time	Categ (Pos)	Swim	T1	Cycle	T2	Run
Narelle TALBOT	1:16:13	50-54  (1)	0:14:00	0:02:06	0:35:51	0:01:29	0:22:45
Frances EDWARDS	1:23:45	50-54  (2)	0:17:22	0:01:57	0:36:39	0:02:22	0:25:2
Cheryl FREEMAN	1:29:12	50-54  (3)	0:19:35	0:02:11	0:38:37	0:01:37	0:27:10
Sandra EGAN	1:31:59	50-54  (4)	0:18:48	0:01:49	0:39:48	0:01:46	0:29:46
Samantha BOWDEN	1:35:07	50-54  (5)	0:16:58	0:01:54	0:40:56	0:01:46	0:33:30
Deborah HALL	1:40:15	50-54  (6)	0:19:52	0:02:02	0:44:39	0:01:56	0:31:43
Colleen ERINGA	1:41:38	50-54  (7)	0:19:50	0:02:31	0:45:17	0:02:34	0:31:24
Ceinwyn WHITTAKER	1:42:07	50-54  (8)	0:19:09	0:01:47	0:45:16	0:01:46	0:34:07
Sally HILL	1:42:57	50-54  (9)	0:16:47	0:02:16	0:47:30	0:02:11	0:34:11
Swim - 6th out of the 40+ females wave
Narelle TALBOT	1:16:13	50-54  (1)	0:14:00	0:02:06	0:35:51	0:01:29	0:22:45
Carolyn DEWS	1:16:21	45-49  (1)	0:14:45	0:01:48	0:35:22	0:01:30	0:22:53
Maree DOBLE	1:25:09	45-49  (2)	0:14:25	0:01:43	0:40:13	0:01:48	0:26:57
Kirsty GRACE	1:30:44	40-44  (5)	0:15:14	0:02:22	0:40:48	0:02:03	0:30:15
Sally HILL	1:42:57	50-54  (9)	0:16:47	0:02:16	0:47:30	0:02:11	0:34:11
Samantha BOWDEN	1:35:07	50-54  (5)	0:16:58	0:01:54	0:40:56	0:01:46	0:33:30
Bike - 14th out of the 40+ females wave
Petra MALLIA	1:18:53	40-44  (1)	0:17:47	0:01:43	0:34:47	0:01:25	0:23:08
Carolyn DEWS	1:16:21	45-49  (1)	0:14:45	0:01:48	0:35:22	0:01:30	0:22:53
Narelle TALBOT	1:16:13	50-54  (1)	0:14:00	0:02:06	0:35:51	0:01:29	0:22:45
Frances EDWARDS	1:23:45	50-54  (2)	0:17:22	0:01:57	0:36:39	0:02:22	0:25:24
Mandy MEREDITH	1:28:47	60-64  (1)	0:16:59	0:01:51	0:36:50	0:02:08	0:30:56
Cheryl FREEMAN	1:29:12	50-54  (3)	0:19:35	0:02:11	0:38:37	0:01:37	0:27:10
Jana KAPR	1:23:36	40-44  (2)	0:17:04	0:01:46	0:39:09	0:01:30	0:24:05
Nicole GILLIES	1:28:13	45-49  (5)	0:17:45	0:02:16	0:39:13	0:01:51	0:27:06
Annabel MILLS	1:31:45	40-44  (7)	0:17:34	0:01:46	0:39:44	0:01:27	0:31:13
Sandra EGAN	1:31:59	50-54  (4)	0:18:48	0:01:49	0:39:48	0:01:46	0:29:46
Maree DOBLE	1:25:09	45-49  (2)	0:14:25	0:01:43	0:40:13	0:01:48	0:26:57
Carol WOOLDRIDGE	1:31:38	40-44  (6)	0:17:18	0:01:46	0:40:15	0:01:43	0:30:33
Kirsty GRACE	1:30:44	40-44  (5)	0:15:14	0:02:22	0:40:48	0:02:03	0:30:15
Samantha BOWDEN	1:35:07	50-54  (5)	0:16:58	0:01:54	0:40:56	0:01:46	0:33:30
Run - 36th out of the 40+ females wave
Narelle TALBOT	1:16:13	50-54  (1)	0:14:00	0:02:06	0:35:51	0:01:29	0:22:45
Carolyn DEWS	1:16:21	45-49  (1)	0:14:45	0:01:48	0:35:22	0:01:30	0:22:53
Petra MALLIA	1:18:53	40-44  (1)	0:17:47	0:01:43	0:34:47	0:01:25	0:23:08
Elizabeth HAINES	1:28:44	40-44  (4)	0:18:45	0:02:28	0:42:05	0:01:55	0:23:29
Juliana DAVIDSON	1:27:21	45-49  (3)	0:17:43	0:02:14	0:41:51	0:01:51	0:23:40
Jana KAPR	1:23:36	40-44  (2)	0:17:04	0:01:46	0:39:09	0:01:30	0:24:05
Paula RYAN	1:27:28	45-49  (4)	0:16:55	0:02:29	0:40:57	0:02:10	0:24:55
Estibaliz CABAÑES	1:28:08	40-44  (3)	0:18:34	0:01:49	0:41:05	0:01:37	0:25:02
Frances EDWARDS	1:23:45	50-54  (2)	0:17:22	0:01:57	0:36:39	0:02:22	0:25:24
Mridula LEWIS	1:39:09	40-44  (12)	0:22:44	0:02:45	0:45:02	0:02:16	0:26:19
Jennifer Ann BURNS	1:39:12	55-59  (1)	0:21:25	0:02:15	0:47:12	0:01:37	0:26:41
Maree DOBLE	1:25:09	45-49  (2)	0:14:25	0:01:43	0:40:13	0:01:48	0:26:57
Robyn JOHNS	1:35:39	40-44  (8)	0:21:26	0:01:58	0:43:17	0:01:56	0:27:00
Nicole GILLIES	1:28:13	45-49  (5)	0:17:45	0:02:16	0:39:13	0:01:51	0:27:06
Cheryl FREEMAN	1:29:12	50-54  (3)	0:19:35	0:02:11	0:38:37	0:01:37	0:27:10
Vanessa SULLIVAN	1:30:34	45-49  (6)	0:17:36	0:01:58	0:41:33	0:01:49	0:27:36
Jo-Ann BRAITHWAITE	1:38:06	45-49  (10)	0:22:12	0:02:52	0:42:24	0:02:39	0:27:56
Nicci JONES	1:37:27	45-49  (9)	0:18:23	0:02:45	0:45:20	0:02:14	0:28:44
Montse PENA COOK	1:38:45	45-49  (12)	0:19:54	0:02:41	0:44:22	0:02:44	0:29:02
Natalie GILBERT	1:39:49	40-44  (13)	0:17:23	0:02:28	0:48:20	0:02:16	0:29:21
Cherie TREGENT	1:37:14	40-44  (10)	0:20:51	0:02:18	0:42:18	0:02:22	0:29:22
Sandra EGAN	1:31:59	50-54  (4)	0:18:48	0:01:49	0:39:48	0:01:46	0:29:46
Glynis KUIPERS	1:35:06	45-49  (7)	0:19:15	0:02:16	0:41:49	0:01:53	0:29:52
Kirsty GRACE	1:30:44	40-44  (5)	0:15:14	0:02:22	0:40:48	0:02:03	0:30:15
Helena DOBBIN	1:36:36	45-49  (8)	0:18:01	0:02:32	0:42:51	0:02:46	0:30:24
Carol WOOLDRIDGE	1:31:38	40-44  (6)	0:17:18	0:01:46	0:40:15	0:01:43	0:30:33
Jane RUDGLEY	1:38:12	45-49  (11)	0:17:36	0:02:04	0:45:43	0:02:00	0:30:48
Mandy MEREDITH	1:28:47	60-64  (1)	0:16:59	0:01:51	0:36:50	0:02:08	0:30:56
Annabel MILLS	1:31:45	40-44  (7)	0:17:34	0:01:46	0:39:44	0:01:27	0:31:13
Nerissa KEAY	1:42:35	45-49  (13)	0:19:07	0:02:21	0:48:30	0:01:16	0:31:18
Colleen ERINGA	1:41:38	50-54  (7)	0:19:50	0:02:31	0:45:17	0:02:34	0:31:24
Tiffany O'NEILL	1:36:57	40-44  (9)	0:18:24	0:02:21	0:42:18	0:02:21	0:31:32
Deborah HALL	1:40:15	50-54  (6)	0:19:52	0:02:02	0:44:39	0:01:56	0:31:43
Sophie PIPER	1:38:52	40-44  (11)	0:17:43	0:02:36	0:43:47	0:02:14	0:32:29
Mary STREET	1:38:37	60-64  (2)	0:19:10	0:02:12	0:42:30	0:02:13	0:32:30
Samantha BOWDEN	1:35:07	50-54  (5)	0:16:58	0:01:54	0:40:56	0:01:46	0:33:30