Tag Archive: endurance training


First BIG Endurance Training Session Complete

Filed Under: Training
Jul.25, 2010

Yesterday I had my first big “Iron” training session. It consisted of about 16 – 17kms of surf ski paddling, followed by a run from Mermaid Beach to Nobbies Beach (2.5 kms) and then I paddled back on the paddle (rescue) board.

Today I am pretty sore – more battle weary than anything. Shoulders, lats and abs. I am pretty happy with the effort though. I know there is a lot of work still to do, but looking at the distances achieved, I am pretty happy with my efforts.

Some issues coming out of yesterday include:

  • Surf ski – in choppy conditions I still need to relax more and let the boat take the bumps – I seem to fight the conditions, fight for balance and lose energy, power and stroke rating in the process.
  • Surf ski – when catching runners – I need to take more control of the boat. I don’t use my foot pedals enough and let the runners take the ski where they want to.
  • Running – I got a seriously stiff/sore back while running. Obviously there is some conditioning required to help my back cope with 2 hours sitting on a ski, rotating through the core while paddling, then up on my feet for a run.
  • Board paddling – well its a start. I need to work on my arm strength and balance. I can’t get to my knees in the chop which is a problem. Getting to my knees is obviously important, especially if there is a bit of a wave I need to get through on the day.

All in all though, I am happy with the session.

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Concerns – And Training Is About To Step Up a Notch

Filed Under: Training
Jul.22, 2010

Its been a pretty tough month. After tapering the week prior to the half marathon, getting sick the night before the half marathon and the ensuing disaster and disappointment, its taken me 3 weeks to recover. I am still not 100%. I’ve had this mild scratchy throat and just been really short of breath. I still feel a little croupy, with flem in my lungs and a dry, irritated cough. I am waking up with a headache and a slight nauseous feeling. While its all unpleasant, it is only slight. It did stop me training for 2 weeks, other than light playing and technique work.

Keeping in mind that I have 3 weeks away holiday in August, I calculate now that I have 12 weeks of serious training left till the event this year. I’d be lying if I was not concerned at this stage of my preparation. I am not nearly prepared and currently I am not training due to illness. I went to the doctors who was not sure what was going on. He tested me for asthma, heart murmurs and then just prescribed me on a short course of antibiotics. Following that, I have been taking those Inner Health Plus pro-biotics and just been trying to keep my trunk warm. This seems to have worked – I am finally seeing improvement.

My concerns with my preparations led me to sit with Stu recently  to work out what I need to do to step it up from here. Basically we have planned a massive weekly training schedule. It includes the following:

  • Monday – swim lunch time and ski evening
  • Tuesday – ski evening
  • Wednesday – swim lunch time and run followed by weights in the evening
  • Thursday – ski morning and ski evening
  • Friday – swim lunchtime
  • Saturday – massive ski/board/swim and run session morning
  • Sunday – run followed by weights in the morning

I get over 24 hours rest/recovery between Sunday’s session and Monday’s swim. I need to do this for the 3 weeks leading up to Africa.

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Endurance Training: Managing Injury and Wear and Tear

Filed Under: Training
Apr.28, 2010

I am struggling a bit at the moment. I have a degenerative disc in my neck which now and then causes me grief. To be honest, with all the extra training I have been doing over the Surf Life Saving season, I am surprised it has been so “quiet” for so long. The last time it flared up was December 2008 and at that time, it took about 3 months to get under control. Well, it flared up again about 2 weeks ago and while being persistent, it is not as bad as it was last time and training is not causing it to get worse. So I am managing it with Panadol Osteo, by taking lots of fish oil supplements and I am searching through my memory banks for all those corrective exercises the physio gave me last time. I can remember three of them:

  1. The shoulder shrug exercise that isolates the tiny muscles at the bottom point of my shoulder blades
  2. Pull the shoulder blades together, lift the arms back and hold
  3. Stretch my back over a towel

I know there were lots more, can’t remember them though. I’ll get some deep tissue massage this week too I think.

My knees are playing up a bit too at the moment. It is just general joint soreness, no injury, so I will concentrate on shorter runs for the time being, throwing in some speed work. Today for example I did the 8km run and only started to get sore knees at about the half way mark.

One thing I am noticing though is that when these obstacles come up, motivation is hammered. It is so much harder to get out of bed for a run when my neck hurts just rolling over. I guess that’s where the strength of mind factor starts playing a role huh. I mean, no-one can really maintain motivation to a goal for two whole years. At some stage grit and determination has to take over, until inspiration brings back another wave of motivation.

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