Rock Solid
January 24, 2010
Another week done and dusted and some more volume under the belt. Early in the week, I checked in with a very good physio and have been started on some strength work as the specific hamstring is still very weak. In other great news, we will be getting Steve Moneghetti to Perth for a training camp March 19-21st. For more details keep checking www.sebsports.com.au/frontrunner
On the training front it looked better:
Monday 2hr Bike (1hr to/from work) PM Run 20 min WU&CD 3*2km 6.40 w 90 sec rest
Tuesday Bike 2.5 hours Wednesday Run 16k (Progressively quicker)
Thursday Bike 90 min Run 8km Easy Friday Bike 2hr (1hr to/from work) Run 45 min Steady
Saturday Bike 3.25 hours Hills Run 30 min Sunday Run 1 hour (30 Easy/30 at Steady)
TOTAL Bike 11.25 hours Run 70km
Without racing getting lots of time running around with family this weekend which is good fun…..till next week
Regards
Radar
Getting Stronger
January 16, 2010
Howdy Folks
It has certainly been the summer of love this year! One of the best things about being on Northern Hemisphere racing schedule is that I can really enjoy the summer here in Perth and we have had plenty of weddings and parties with family and friends. Can you believe by the time we head to Europe we would have had 6 weddings this summer! Today we are getting ready for the wedding of one of my business partners, Nathan Doig and his partner Ash. It is going to be a scorcher outside and the of course later on the dancefloor!
As for training, I am not 100% satisfied with how much work I have been able to fit into busy days with family, work at the Running Centre etc but this time of year needs to be family focussed as I will gardually be more and more focussed on the build up to the World Championships in September. I am a firm believer in Karma and I am always trying to maintain an awareness of more important aspects of life that will be around long after the racing flats are put to rest.
This week looked like this:
Monday Run 50 min Tuesday Bike 2.5 Run 45min Wed; Run Progressive Tempo 16k Thursday Bike 80 min
Friday Run 1 hour Saturday Bike 4hr Hills Run 35 Sunday Run 30
I will be looking for more and more volume on the run as my hamstring is starting to handle some load again without soreness which is promising
Running Regards
Radar
New Monthly Blog Up at www.duathlon247.com
January 11, 2010
In 2010 I will be writing a monthly blog outlining some of the premier short distance duathlon events in the world. The blog is published monthly on the world’s biggest Duathlon website www.duathlon247.com and aims to keep athletes up to date with global races and opportunities in our great sport. The latest event is The Desert Classic which is on next month in Phoenix, Arizona and past winners include Whitfield, Zieger and McGlone http://www.duathlon247.com/article_5683_Raf%27s+Corner%3A+Desert+Classic+Duathlon.html?region_id=&category=
Update – January 9
January 9, 2010
ITU World Duathlon 2009
Howdy Folks, this picture was in the most recent Inside Tri mag and features the lead pack at 2009 World Champs in NC. It is a great shot
This week has been better again- Monday Run 40min, Tuesday Bike 2.5hours Run 30 min, Wednesday Run 1 hour, Thurs Run 30, Bike 90min, Friday Run 30, Saturday Bike 4.25hours, Sunday Run 80, Bike 2
Running Regards
Radar