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Training Update

Phillip Gibb —  March 26, 2012 — Leave a comment

It has been a while since I have written something down, sorry about that.
The journey is still on.

What has been done

123km Reeds 99er

On The 11th February 2012, I took part in the 123km 99er. This was a big milestone for me because it was going to be my longest race.
The day went very well except for a few rookie mistakes and the rain. Next time I will not try skip from one group to the next.
I finished in a good time of 4 hours 15 mins.
However I was left wondering how on earth I would be able to run a marathon after that – refer to rookie mistake.
This race was to prove very influential in my Argus seeding even though it was a 2013 qualification race.

Love to Run 10km

14th February 2012. I love trail running. and here was a wonderful opportunity to take part in a race. My first was the First of the Summer trail series in Silvermine, there I struggled because of all the people in front of me on the narrow tracks. I also sprained my ankle;twice, hmmm.
This time I started in the front, ummmm, that did not work because we were sent the wrong way and had to filter into that masses in any case. Strambling to get back in front I twisted my ankle in the grass, arrrrrrrg.
After my ankle felt better(after hopping for a while) I high tailed it through everyone. Some of the ascents were challenging, but most of the race was on jeep track. The backend of the race was downhill and it went by like a tornado. Ok, a lot of people only did 8km because of a problem in the directions but I was still impressed.
Results: 47mins 16 seconds with an overall position of 27th. thats more like it

11 Global

On the 19th February 2012 I took part in the 11 Global Triathlon: 1.5km Swim | 40km Cycle | 10km Run.
It was great, ok maybe not the swim. Man alive the water was cold. It was my first swim in the ocean so I had already made peace that it was going to be difficult, but I must say that the kelp leopard crawling and sea water breathing had me wondering a bit. I boy did I wonder, I really need to get my own wetsuit and do more Ocean swimming – I tend to zig-zag a lot.
When I came out of the water the announcer was commending us on our times, oh I thought,really?
Getting to my bike I was motivated by the fact that there were still so many bikes left.
I took a moment to breath and then I gave it gas. Gunning it up and down the 4 10km laps I was only passed by a few hard-core looking cyclists in their super bikes.
Things were looking good.
Until I hit the transition. What? All the bike still here. No way that many people passed me or that so many people were still in the water, hmmm.
Anyway the run went very well, in spite of the fact that my stomach wanted to run along side me.
All in all I was impressed. The swim could have been improved by 10 mins, and the run by 5 mins, but hey I was not trying to kill my self.
Official Times

Swim : 00:25:45
Bike : 01:21:04
Run : 00:47:33

The PnP Argus Cycle Tour

11th March 2012. Wow. What a way to finish the cycling season (for me)!! I was able to motivate a better seeding because of my history and the difference the 99er made. I moved from a 9:24am start to a 06:55 start. Huge considering the heat and the riders around me.
My goal was 4hrs. Have take the route in a moderate fashion the week before I was a bit reasonable in my goal.
Maybe a tad bit to reasonable.
The start had me struggling to find a group that I could stick with. A couple times I had to scramble to stay with them as they filtered through slower groups.
At the top of Chapman’s Peak I realized that I was going to smash my goal so I jumped off and had a quick drink (also because I was very aware that my bottles were running low) and took the decent easy.
My finishing time was 3hours 32 minutes. Something I could never have imagined.
So training does pay off ;)

The Path Forward

Running is my priority as I aim for my first ever Marathon in July (Knysna)
First up on that path is the 2Oceans Half Marathon (next year I intend to compete in the ultra)
The very importantly follows the JonkersHoek 30km extreme trail run. Important because I see this as an ultimate challenge. Trouble is all the compulsory equipment and it’s cost implications – I must still find a suitable hydration pack.

Further Forward

Of course I will be back for JailBreak, but this time the 70.3 version. Or if the talk is true, then the even longer version.
After that, God willing, calf willing and finances willing, IronMan SA in April 2013.

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Sunset Runner

Progress Report

Phillip Gibb —  December 6, 2011 — Leave a comment

Just 5 days to my first triathlon, woot woot.
Training is going well. I would liked to have done more running but that’s life.
Finally got a very cool bicycle for my own; a Scott Speedster S3. At a fairly decent price.
Decided to get all the accessories from CWCycles in Belville – not doing that again; the salesman sold me the wrong pump and convinced me to buy shoes that were too big for me. Not good when the budget is so tight.

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Weekly Exercise Report

Phillip Gibb —  November 21, 2011 — Leave a comment

Sunset Runner14th November – 20th November 2011

Cycling: 101.2km

Gave myself some good rest for the week ahead as I concentrate on running; two whole days without cycling – wow.

Swimming: 0km

Did not swim at all because my left shoulder is a bit tender to the touch, hmmm.

Running (Treadmill): 6.1km

All according to plan, in order to facilitate the recovery of my calf. Aiming to be 10km fit in 20 days and to run that 10km without ending in injury.

Weights

Concentrated on whole body workouts; boot camp, abs and super circuit.
[Photo Credit: Von Croy]

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Weekly Exercise Report

Phillip Gibb —  November 14, 2011 — Leave a comment

Sunset Runner7th November – 13th November 2011

Cycling: 133.1km

The week was taken quite easy with only 2 excursions on the road, one on Monday that was fairly quick and the other being the 80km race on Saturday. The race went very well; official time was 2 hr 59min 9seconds, it was the Weskus Mall Langebaan Lagoon Cycle Challenge. The main purpose in participating was find a better seeding position for the Argus Cycle Tour in 2012, also to gauge my fitness against others.
Swimming: 2km

Needed to rather cycle one lunch time to loosen up the stiff muscles  from my legs workout on Wednesday :)

Running (Orbitrek): 2.5km

2 sessions of elliptical in preparation for my recovery runs on the treadmill next week. Taking to calf rehabilitation very seriously. Very strange that cycling does not bother my calf at all – must be an impact thing.

Weights

Was able to perform the 3 sessions during the week:

  1. Back and Biceps
  2. Legs and Shoulders
  3. Chest and Triceps

 

[Photo Credit: Von Croy]

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Weekly Exercise Report

Phillip Gibb —  November 7, 2011 — Leave a comment

Sunset Runner31st October – 6th November 2011

Cycling: 108.7km

There was one morning that it just poured down with rain, it was terrible. Apart from the annoyance there was the poor visibility which seemed to affect drivers more than me. Otherwise I am happy with keeping the weekly distance to just over 100km even if this week is down by 17%.

Swimming: 3.5km

The gym pool is getting a bit boring if you ask me, I need to to start going more for technique drills that distance and perhaps get some swim toys. The distance is down by 500m very negligible.

Running: 3.8km

This is awesome – forget the short distance – the fact that I could run is awesome beyond words. I will table it easy as I build back up to 10km fitness and then 21km. Don’t want to injure myself again just before JailBreak.

Weights

There was more concentration on boot camp, abs and full body workouts as much of my gym time was taken up by cycling.

 

[Photo Credit: Von Croy]

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Weekly Exercise Report

Phillip Gibb —  October 31, 2011 — Leave a comment

bike

24th – 30th October  2011

Average Endurance Distances

Swimming

4km

Cycling

131.1km

Running

Recovery Week 1 of 2

Monday

Weights(Morning)

Legs

Swimming(Afternoon)

Distance: 1500 m

Duration: 0:36:00

Ave pace: 1:54 min/100m

Tuesday

Cycling (Morning, Hilly)

Distance: 35 km

Duration: 1:43:00.6

Ave Speed: 20.4 km/hr

Ave Heart Rate: 137 bpm

Wednesday

Cycling (Morning, Gym Bike, Intervals)

Distance : 11.2 km

Duration: 20 minutes

Ave Speed: 33.6 km/hr

Ave Heart Rate: 149 bpm

Weights

Back and Biceps

15 Minutes Killers Abs Class

Swimming(Afternoon)

Distance: 1250 m

Duration: 0:27:00

Ave pace: 2:12 min/100m

Thursday

Rowing (Morning, Gym)

Distance : 3 km

Duration: 15 minutes

Ave Speed: 2.30 split

Cycling (Morning, Gym Bike, Intervals)

Distance : 10.7 km

Duration: 20 minutes

Ave Speed: 33 km/hr

Ave Heart Rate: 123 bpm

Weights

Chest & Triceps

15 Minutes Killers Abs Class

Friday

Cycling (Moderate Hills)

Distance : 33.5 km

Duration: 1:23

Ave Speed: 24.2 km/hr

Ave Heart Rate: 123 bpm

Swimming (Afternoon)

Distance: 1250 m

Duration: 0:30:00

Ave pace:  2:24 min/100m

Saturday

Rest

Sunday

15 Minutes Abdominal Workout

Cycling (Morning)

Distance : 40.6 km

Duration: 1:38:42.5

Ave Speed: 24.7 km/hr

Ave Heart Rate: 147 bpm

 [Photo Credit: sauerlandthemen]

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Triathlon Training : Proper Swimming Techniques

Phillip Gibb —  October 21, 2011 — Leave a comment

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Progress Report: 18 Days to go

Phillip Gibb —  October 17, 2011 — Leave a comment

magma
With the even just around the corner I am super amped. The first step was taken in the form of a half marathon, this may have been over kill, hey hey I have the bigger picture in mind – The Full Ironman!
Just to note a few stumbling blocks; Calf problems, serious headaches – but these have been lessons that I will learn from leading up to my attempt next year on the Cape Town Challenge Ironman.
Currently my emphasis is on cycling and swimming. The 4km run will not be a problem.
I have the money to hire a wetsuit, pity I could not buy the one I wanted when the opportunity came.
Cycling should be a breeze :) Just hope that the wind will not be a factor on the day :O

Just a request if you are willing to help out and be a part of this journey; donate as much as you like even just $5 or R50 – however you would like to. This can be done by either emailing me or going through the paypay button on the right. Thanks

[Photo Credit: aftab]

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Outsurance Kfm Gun Run 2011

Step One: Half Marathon

Phillip Gibb —  October 11, 2011 — 3 Comments

It’s been a few years since I have run Half Marathon races; more than 10 years. Then I was aiming for times of 1hr 30min. Right now my aim was 1hr 45min on a fairly flat course, fairly.
This Half Marathon, the OUTsurance 94.5 Kfm Gun Run, was really about setting a marker from which to work from when I start doing Olympic Distance Triathlons and Half IronMans.
Here’s how I prepared, how it went and the result:

Preparation

I have done many Half marathons in the past; 10 – 15 years ago, and I really never worried about carbo loading. This time I made an effort to stock up in carbs 3 days before the event with massive quantities of pasta and Carbo loading drinks (32Gi Endurance drink). Personally I don’t think that it is very essential for races less than 2 hours in length, but I was experimenting. To be honest I really do not know if it helped. The time when I really needed it my calf was not letting me keep the pace.

Training

Weekly Training

You’ll see that I increased my running mileage 50% in the week of Aug 29th – big no no. My last run that week was a 22km, I developed mild shin splints and when that cleared I realized that I had a calf strain – if only I had just done a 10Km instead. After rest slowly picking it up I did the Gun Run.
Besides the Running Cycling and Swimming I also do boot camp 3 times a week; it is a rather mild to moderate 40min workout with buddies. Also I try to exercise in the Gym 3 times a week concentrating on different muscle groups including the core (abdominals and lower back).

The Race

It was a rather packed start with over 2500 participants. I looked around for the 1:45 flag and spotted it 20 meters away. Man it is difficult to keep warmed up and stretched at such close quarters. The Gun went off with a big bang and we were off. Crazy runners zig zagging between parked cars and even running into each other, even crazer runners thinking they can dawdle while others want to pass. I just set my sights on the person carrying the 1:45 flag and tried very hard not to fall behind.
All was going very well. After 10km the field began to clear and I soon found my zone, which was killed by an inconvenient hill, lol, but I was still on track. In spite of the pace for such a distance I was feeling ok, perhaps my heart rate was a bit high.
I think it was one of the sleep declines that exasperated my calf’s condition because up to then I could feel that there was a shadow of a niggle but afterwards it was more pronounced.
At 16km I knew there was going to be a problem, but all I needed was 30min more.
At 19km I had to stop and walk a bit, then it was too late – I was not going to make 1:45.
Soldering on to the finish light with the last few kms at paces of 6:02, 5:55 and 6:44 I finished with an official time of 1:47:47.

my gun run 21.1km pace chart
my gun run 21.1km splits

Recovery

The only thing that annoyed me about the race – apart from my calf – was the fact that I had to walk over 2km to my car. I did not realize that there was a security check in for bags. If I did I would have had my BioGen RecoverGen shake and ice packs immediately on. In the end I guess that it was a good cool down walk, but I would have preferred to have been lying on the grass with my feet up, lol. While the jury is still out on protein shakes, it was very comforting to down the RecoverGen after the race – knowing that it was packed with stuff that would theoretically help my calf.
For the most of the day I was alternating between ice packs and heat pack with my leg elevated. Lets hope there is a dramatic recovery.

Result

With an official time of 1:47:47 and a position of 487 in 2564 participants, I am quiet chuffed. It is fairly reasonably to belief that I can break 1:40 next year and perhaps get into the top 200. More that that this is a good indicator of my current limits – pace wise. The pace was fast and the heart rate in the top zone 90% of the time – something expected in a race (it’s not a training run). From this I know what my upper limit is for a half IronMan. Also know an important step has been take for that all important full marathon that will be required for next year’s Ironman.

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Triathlon Training : Breathing Exercises

Phillip Gibb —  October 7, 2011 — Leave a comment

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