Aqua-struggle
Today was another great beach day, bookended by two aqua workouts.
11AM: 2min warmup. 4x4min@AE effort, 1min rest. 2min cooldown.
Followed up by the strength routine. Cary got a few photos of the routine so I thought I might elaborate.
1-leg squats, 20 each.
1-leg hip-flexor toe-reaches (balance on one foot and reach as far out in front of you as you can with the other foot and come back, all without touching the ground). 20 each.
10x"the neal" each foot (pumping your arms while leaning forward and back on each leg)
2x1min alternating each leg eyes-closed balancing (there's got to be a better way to say that, w/e)
Thats it.
6:30PM: 2min warm up. 7x2min@AB effort, 1min rest. 2min cooldown. Had some very inquisitive Maori's around jumping off the dock and marveling at my ability to stay in the water for just 20min. One was named Azzee and one named Zeair (those are American spellings of American ears hearing Maori pronunciations soooo, could be a bit different in reality).
Had a delicious sandwich today at a beach cafe that was served with all the innards piled high on one piece of toast. The other piece (the one you would usually use to cap off a "sandwich") was cut up! and laid to the side... Ummm, not even God could have eaten it like a sandwich. But I eventually managed to dribble it into my mouth and like I said, it was delicious.
Long Run and Done
Woke up against my will today having agreed to do an early morning "Sunday" run with Cary, Malcolm, and a girl named Lisa at 9AM. After some stretching, we did a 10k loop plus a little addon very easy in about 50min. I wanted to simulate a long run after talking to Nick a bit yesterday and learning he was still in base phase cranking miles. I'm beyond the point where ramping up the mileage in the next 2 months will help me a ton and it will be tough to crank with so much time in the pool. So Lisa showed me to a dive pool where I was bull-headed enough about swimming there that I didn't care that I had to hire (kiwi term for rent) out the entire pool for an hour for $20. It was a really good setup for me though and I took 45min of that hour to continue to aquajog.
So 50min run, 45 aquajog.
The pool also had a conveniently located bar about 4 feet out of the water I could lunge up and grab to do pull-ups. I did a bunch of those to break up the monotony. All in all it was a really good setup but prohibitively expensive. Tomorrow I'll look for another solution. Oh, I did a bit of core and a bunch of stretching once I got back at the track. Iced the achilles and took preventative Ibuprofen. Achilles continuing to hold up pretty well but both calf muscles are tight. Interestingly enough (and encouraging), my lower legs felt very evenly tight. Balance is always good to have...
Rest of the day was pretty uneventful. I took a 3 hour nap to catch up on sleep. Tomorrow I start the training Mitch so carefully laid out for me.
Beach Day. Spring Break?
Today was a full, luxurious day on the Mt. Mangonui beach. And what a day to pick. Coca-Cola happened to be hosting an all-invited, good old-fashion beach party, complete with live bands, inflatable twister, volleyball net, and spirit team (you know, attractive employees they hire to make sure the atmosphere is fun and energetic). It was like the classic spring break scene I always hear about, but never quite experienced. Side note: I would in no way ever give up the more intimate training experiences I've had with the Williams team, but it was nice to get a taste of a more typical beach event. Also, not that I'm complaining, but why are there so many young people here (primary reason it feels so much like spring break)? Is it like this all summer? I suppose I could see Kiwis focusing all their energy (and funds) on summer break more than the spring one. True story? Along the same lines though, do you suppose Kiwis have the same reckless abandon for spring break "experiences" we do in the states? Where's Sherlock Palmer when I need him...
Whatever, I just enjoyed the sensation of summer sun and a rocking crowd.
Earlier in the day, however, I did get in the daily aquajog. I simulated a 400 workout (not very well) by doing 1 minute on, 30 sec off with 30 sec frog-kick rest in between each and 20 total.
More concisely:
10min warmup
20x400@1500 pace. 30s rest. Obviously it was a bit easier in the water... but I was quite exhausted by the end, and I finished none too soon! I was 2 minutes into my cooldown when people on the pier got quite excited and started point at the water near me and mumbling to each other. Fortunately for me, some kind soul took the moment out of his day to mention, "Mate, you might want to be careful. I think there's a sting ray in the water somewhere round there." Well I sure booked it out of there! So 2min, 3sec cooldown.
I should mention that every day I've been doing a pretty extensive balancing, core, and flexibility routine. I honestly don't know why I haven't mentioned it before. Mitch, let me know if you want exactly what I'm doing. I think I'll skip the intricate details for now. Save my fingertips.
The other big highlight of the day was Ian cooking us some ridiculously gourmet burgers. These beasts also broke new barriers in quantity of juices that don't make it to your mouth. Haha, thanks for the delicious meal!
Merry Christmas, 2009
Woke up today having slept for 8 hours straight (not even a stir). Then I lounged around for another 2, finally rising at 11:15.
Ian had Christmas dinner samples and some excellent fruit bowls waiting for us, and that was only his backup plan. He was going to produce some blueberry pancakes of his own design but, through no fault of his own, failed to predict the extent of our ability to sleep in. Christmas dinner was planned for 4 with guests arriving at starting at 1:30, so Cary and I decided to get in our training immediately.
Ran down to the Bay of Plenty, about a half mile away, stripped down and struck out into the warm ocean water. I waded, and waded, and waded. After about a quarter mile I looked back to be sure I was going somewhere. The water still hadn't come up past my thighs, and I was almost halfway across the bay. What finally stopped my journey was when I froze at the site of a jellyfish 2 meters to my right. Now I just finished listening to Bill Bryson talk about 18 different jellyfish in Australia that will drop you dead in times ranging from 7 hours to 12 minutes. Now New Zealand is generally far safer but I wasn't about to go against my gut instinct, so I pulled a 180 and headed back to shore with the utmost caution.
I asked a sunbather about the depth situation and they said, "Yeah, you can walk all the way across the bay... But, you can go to the dock by the ferry. That's the only place that's deep enough."
They were right. After about a half hour, I finally found the perfect place by the ferry. There was a nice current that allowed me to just jog right in place. Plus I was thoroughly amused by the flow of life around me. I'm not sure anyone knew what I was doing just treading water by the pier but I got tons of curious glances. I fell into a pattern taught to me by Brian Cole, of winking at anyone that maintained eye contact for more than a second, sometimes signalling them to move on, but usually initiating a brief dialog,
"You training to be Coast Guard or somethin?"
"Yup."
After a little while, a bunch of kids came around and started jumping off the dock in all sorts of manners (this being the only place deep enough). They were fun and funny, and the time flew by much faster.
After 60 minutes I got out, performed a mediocre can-opener (does anyone other than Chaffees use this term to refer to the jump where you clutch one leg to your chest, lean back slightly, and pray your thunderous splash sprays up vertically?), and basked in the applause from the little Maori boys.
Jogged a half mile home. 1 mile total today.
Christmas itself was thoroughly amazing. The dishes we used were gorgeous, the dinner delicious, and the wine bountiful. I especially enjoyed our dessert, a chocolate log Ian filled with some home-made whipped cream. Sensational (even if I do have an incredibly easy to please sweet tooth)!
We chilled out the rest of the night, just enjoying the holiday and each other's company (though I took a brief reprieve to gather myself from the wine). Ian even thoughtfully bought Cary and myself thermoses as a Christmas gift (a coincidently insightful purchase as Cary had forgotten his water bottle). Myself, I will now be able to go through life without borrowing Deady's when I want to bring some hot tea on mountain adventures.
(My apologies on picture quality. They're from Cary's iPhone cause I was too lazy. To be honest I needed a bit of a break from the old shutter-bug lifestyle after the past 3 weeks. I promise to return to old form soon)





