Journey to Adventurethon – Update 5

It is coming up to crunch time for my preparation to Albany and I am actually a little worried.  The bike and run components are coming together but I am officially worried about the kayak leg.  I have no training under my belt for this and at this point I don’t even know if I have a kayak that I can race.  As some of you may know I did manage to score a kayak off the side of the road which by some good fortune the previous owners were giving away.  It is old, a little dirty, but apart from a new bung and small leak that hubby assures me he can fix, this kayak looks like it could be a goer.

The only major problem seems to be whether or not I will be able to stay on it!!

The only major problem seems to be whether or not I will be able to stay on it!!

I don’t know a lot about kayaks or surf skis but from what I could learn from Google I am not entirely sure that this is a beginner level surf ski.  Only way to know whether I can use it come race day is to get some practice on it.  This is also causing some dramas as I need roof racks to transport it to a body of water that doesn’t have sharks that can eat me if I fall out!!  We have ordered roof racks for the car but that will be another week or so before they can be installed and ready to go.  Tick, tick, tick….goes the countdown clock.  Aaaggghhh.  If all else fails ‘the barge’ is ready to go and steady as a rock.

The Barge

The Barge

Well it is no use dwelling on things that can’t be changed so it is back to the grind in regard to my training.  The last two weeks have been pretty good and I have seen some progress in running distance, strength, and getting outside for my rides a lot more often.  Frequency of sessions has been a little hit and miss due to having lovely visitors, and I have also found that recovery has been a little slower.  Whether that is because I have increased the intensity of my training or not having the down time I usually would I am not sure.  I have another lot of visitors this coming week, therefore I might use this week to book in a yoga session and maybe a massage while completing what exercise sessions I can.  Then it will be head down, bottom up to put away some really solid training weeks. Here is my training summary for the last two weeks.

WEEK 9

Monday – Rest day after a very busy weekend.

Tuesday –  Crossfit session in the morning.  4.8km run in the afternoon.

Wednesday – Hilly mountain bike ride.  I wanted to try and do the ‘Ride through the Hills – Part 2’ ride that I found through the Perth Tourism website.  I took a couple of wrong turns though and ended up doing a modified version of the loop including a very steep ride up the hill to the Perth Observatory.  This ride ended up being 28km and took me 1 hour 40 minutes.

Thursday – Crossfit.  I did manage to squeeze in a 2km row before the class started.  It is amazing how much just a small tweak to the routine can make everything just that little bit harder.  I also did a basic 4.5km run in the afternoon.  Really didn’t feel like it but knew I would be in the car all day tomorrow as we were headed to Kalbarri for a long weekend, so I just had to do it.

Friday – Big 6 hours of driving to reach Kalbarri.  Kids had a small play at the beach and in the park that afternoon, so beautiful.  I managed to sneak a 3km beach walk in just to stretch the legs out.

Saturday – We hit the stunning gorges for some hiking today.  Nature’s Windows hike was only 1.2km return.

Nature's window Collage

Z-Bend gorge river trail was 2.6km return but we probably ended up doing 3km total as we did some extra exploring down the bottom of the gorge.

zbend gorge Collage

I also managed to sneak in a quick 10km bike ride that afternoon to Red Bluff point then walked 2km into the main beach where I met the boys fishing.

Sunday –  After dropping Mum and Dad off to start their epic coastal hike, the kids, hubby and I went for breakfast followed by the Pelican Feeding session by the Kalbarri foreshore.  It was great.

Pelican

I then went and completed my amazing 8km coastal run which you can read about here.  I rode the 6km home from Eagle Gorge before having a fantastic lazy day at the beach with the family until the sun went down.

Lazy beach Collage

WEEK 10

Monday – Back in the car for the return trip to Perth, boo hoo, did not want to leave Kalbarri.  No exercise today.

Tuesday – Road ride 18km in approximately 50minutes.

Wednesday – CrossFit.  Completed Filthy 50’s workout which was brutal (apparently someone turned 50 earlier in the week and this is how we celebrate….hmmm, I don’t want to know what happens when someone turns 60!)  Was going to run in the afternoon but I was absolutely wrecked from crossfit.

Thursday –  50 mins on Exercise bike (30km) followed by 3km run.  Had my first migraine tonight in quite some time.  Not surprised as I have been pushing a little harder this week, lots of travel, poor diet, and not getting quality sleep meant that it all fell in a heap.  Timely reminder to look after myself a little better.

Friday – Rest day.

Saturday – CrossFit.  I was only just feeling not so sore from the last crossfit session and then I was hit with another killer session.  Apparently Saturday’s partner workouts are known for being a little hardcore, well now I know.  Completely stuffed.

Sunday – Ow…Ow…Ow…so bloody sore.  Legs not so bad so saddled up and did a 30km road ride (actually managed to do the proper ride I tried last week).  Not my favourite ride, managed to swallow a fly (lots of gagging after that one, ewww) and then a bloody magpie started swooping me.  I must have looked like an absolute idiot ducking, swerving all over the place, and yelling at the stupid bird.  The things we do….

I am a little sad that my parents have had to go home after a lovely couple of weeks having them stay, and its awfully quite in the house.  I expect you may see a few more blog posts from me again…until the next visitors.

 

 

 

Journey to Adventurethon – Update 2

So I am still plugging away and feeling pretty proud of my consistency and that my body is holding up quite well.

WEEK 3

Monday –  CrossFit first session! Scary…

Tuesday –  Rest Day and Foam Roller session

Wednesday – Mountainbike Ride (60mins), Wk 3 Run 1 after getting home.

Thursday – CrossFit

Friday – Exercise Bike (45mins, 25km) and Foam Roller session

Saturday – Wk 3 Run 2 with all four boys on their bikes.

Sunday – Exercise Bike (50mins, 28km), 4km walk at King’s Park with the kids

WEEK 4

Monday – Wk 3, Run 3, followed by a strength session. (Set 1: Bench Press/Pull through with rotation/Push Ups, Set 2: Lat Pulldown/Squat Thrusters/Low lunge with 10xrows each side) 3 times through each set.

Tuesday – Rest Day

Wednesday – CrossFit in the morning, Wk 4 Run 1 in the afternoon

Thursday – Exercise Bike (60mins, 36km) followed by a small 2km walk/run with 2 kids and 2 extra bikes to pick up other 2 kids from friends place.

Friday – Crossfit in the morning (was dreading it because I was so sore), Wk 4 Run 2 in the afternoon with my eldest boy.

Saturday – Party Day for my eldest.  Only managed to play Bullrush at the park, which was quite a few sprints so I am counting it!!

Sunday – Wk 4 Run 3 completed in the rain and so tired from sleepover party for 14 boys the night before.

Motivation - Be awesome

This was a tough two weeks to get through as I started CrossFit, stepped up with my sessions, increased my runs slightly, and my husband was away for most of this time.  So I was really wrecked, my body aching more days than not, and I have to admit I questioned my ability to fit it all in.  I have tried to go to bed a little earlier the last couple of days and had a rest day yesterday and I am feeling quite a bit refreshed.  The body feels quite good, shins/legs have settled down so I think the shoes have made a big difference and I do believe just sticking with the run program is allowing my body to adjust to the running.  I also think the foam rolling is making a big difference too.

In terms of diet, I still have plenty of room for improvement.  I still need to make sure I am drinking a lot more and had a couple of slip ups with party food which I am not too worried about.  On the whole I feel like my nutrition is going ok.  I feel like I am toning up and clothes are feeling a little looser as well.  Winning!

Goals for the next two weeks will be stepping up again with the running and maintaining nutrition as much as possible.  It is going to be school holidays next week which will make it a little more difficult to get my sessions in…will just have to get creative.  I have also bought 2x sessions of kayak hire so Snooze and I can go for a bit of a paddle to get the feel of what we need to do.  I have been looking for a secondhand kayak on Gumtree but haven’t got lucky yet.  Feeling quietly confident that I can do this……I think.

Hitlist No.1 Completed…..Time to Reflect.

I think we all forget sometimes that it is the little steps that make a journey and in taking those little steps we are moving our lives in a new, exciting and somewhat unknown direction.  These items on the hitlist are just one small part of my weekly life.  As a mum of four boys I am often bogged down in the mundane and it is easy to feel like I am in groundhog day and going nowhere fast.  But as I look back at this hitlist, the photos, and the things I have done, I feel a little sense of satisfaction that I am at least moving and achieving something.  I am hopefully giving my boys a love of the outdoors, of enjoying movement in any form and a small taste of setting goals and working towards them.  So yes the hitlist items can be small things, but they are my goals and my chance to scratch out a little time just for me.  I have completed my first hitlist and I have enjoyed each and every item….except maybe the Perth to Fremantle crazy long bike ride!

Wahoooo all completed!!

Wahoooo all completed!!

Just a recap of the items on my first official hitlist…..

  1. Take the kids to Lesmurdie Falls
  2. Indoor Rockclimbing
  3. Complete the Statham Quarry Trail Walk (5.9km)
  4. Try a CrossFit class
  5. Register for an Adventurethon
  6. Complete the Lion’s Lookout Trail Walk (4.0km)
  7. Try a Hot Yoga Class
  8. Complete 100km in 1 week on my Stationary Bike
  9. Finish the Foam Roller and Fascial Release Course
  10. Ride from Perth to Fremantle and back

Ah so much fun…..now to post my new hitlist!!

By the way I am linking up with Essentially Jess’s IBOT (I Blog on Tuesday) today so go check out her fantastic blog and many fresh new blogs!

CrossFit – Is it as big, bad, and scary as you think??

CrossFit has been in my cross hairs for a while now which is why it made the hitlist.  My sister is an avid CrossFit junkie and I have come across many people who love it and keep telling me to try it.  It can also get quite a bad rap at times and as an accredited Exercise Physiologist I can see the potential for things to go wrong.  In saying that, I can see that potential for injury across a lot of different sports and I can’t really comment if I haven’t actually tried it.  CrossFit interests me because I love the thought of being coached again, of having a goal for a training session, and digging deep to get the job done.  There is also something to be said for the special kind of camaraderie that comes when you train with people who did the same tough session and who know exactly what pain you went through to get it done!  I did have concerns about whether my 32yr old body that had carried four kids would be up to the task but I wanted to give it a go.  Between Google and Facebook I was able to check out a few CrossFit boxes (look at me go, using the lingo and everything) close to me and decided on Hillside Crossfit.  They were quick to respond to my query and before I knew it I was booked in for a free trial session.

From what I can gather, most boxes kit themselves out in a warehouse/industrial space of some sort so it may not look like much from the outside, but as I walked through the doors I got the feeling that this was a place of work and I’m sure it has seen its fair share of blood, sweat, and tears.  What had I got myself into??

I'm trying to channel my inner Rocky at this point....

I’m trying to channel my inner Rocky at this point….

The instructor was friendly and we had a chat about my exercise history and any health concerns.  Just a word of warning, if you do go to an exercise session, gym, or class and they don’t ask you these questions and/or get you to complete a health questionnaire then I would be looking elsewhere.  Here’s the catch though people, you must actually tell them about any problems so that they can modify the workout as necessary.  Yes ladies, that means having that awkward conversation about any pelvic floor issues.  Modifications can be made, but I have to say that CrossFit won’t be kind on the pelvic floor and core stability can be compromised if you have any weaknesses in this area.

I learnt that each session usually lasts an hour, with a workout of the day (WOD) planned out on the whiteboard.  The session consists of a warm up, a skills/technique session, before moving on to the main event.  I was then kindly informed that I would be trialling one round of the WOD which involved rowing, squats, push ups, sit ups, and pull ups…..eeeek pull ups?? Say whaat?  But don’t stress, turns out they have lots of cool toys that can be used to modify and assist each exercise.  Just quietly, I needed quite a few of the stretchy bands to help me do a pull up!  During the warm up, the instructor gave me direction on technique as we worked our way through each exercise I would be doing.  Crunch time.  Timer went on and I had to complete the required reps as quick as I could. In this trial session I only completed one round, usually you would keep going but I am sure they were just trying to play nice.  If you haven’t done this kind of training before prepare to be sore, very sore.

Hillside CrossFit kindly let me borrow these photos to show the kind of fun they get up to!

Hillside CrossFit kindly let me borrow these photos to show the kind of fun they get up to!

CrossFit can be a little expensive when compared to a gym but I believe it has to be put alongside personal training and coaching fees.  In that respect I believe it is worth your money.  Although it does cop some criticism, I think if the CrossFit instructor is tough on technique, each individual puts in the time to develop a good baseline strength and endurance before gradually increasing resistance, then the risks can be minimised.  At the end of the day, everyone should walk in with their eyes wide open to the fact that it is a high intensity workout, under load, with a competitive edge.  I dig that, cause I am that kind of crazy, but I understand that it may not be everyone’s cup of tea.  By the way, I totally think I could beat my time……