Month: May 2019

Monday – REST

Tuesday – 1:00 Swim, 1:00 Run (Z2) with 4 x 2min Z4 sprints @ 1min

The swim distance has ramped up to about 2.5km’s per session, and I’ve also introduced a third session per week. I think if I’m going to actually do alright in one of the components then it’ll be the swim. I’ve also added some intervals mid-run to start to build my anaerobic capacity and to try and better control my heartrate.

I didn’t eat enough during the day and mid-swim/throughout the run I wasn’t in a great state. Packed a Gatorade which saved me.

Wednesday – 0:45 Bike into 0:30 Run (Z2)

Completed the components of the bike over a few sessions. Going to the gym for boxing, to and from work. Finally managed to borrow an old pair of bib knicks and a jersey. It looks so bad. Also took a tumble as I emerged from the car park before the ride to the gym. Some tradies in traffic behind me loved it.

Thursday – 1:00 Swim, 1:15 Bike (100rpm+) (Z1)

The swim felt good. Have locked in a swim analysis session on Sunday which should really get my technique fully up to scratch. Cycling is going well, loving being outdoors rather than inside on the indoor trainer

Friday – 1:00 Swim, 1:00 Run (Z2)

Visited an exercise physiologist out at Olympic Park to get some ideas on how I was tracking with strength and conditioning. Key items to come out of the visit were:

• Flexibility is not good
• My right leg is significantly weaker than my left
• ‘Trunk’ needs work

He’s sent through a strength and mobility program to incorporate into the training twice a week. Fingers crossed my right ass can improve over the coming months.

Saturday – 1:30 Run (Z1 – Z2)

Felt good despite playing some extremely bad golf in the morning.

Sunday – 1:00 Technique Swim, 2:00 Cycle (Z2)

Rode to and from the swim session with the coach (Adam). It was fantastic and I came away with lots of different things to work on in the coming month’s training (breathing earlier, catching the water higher than I am currently). I’ll certainly head back for a refresh in 4-5 weeks time.

Came off the bike again on the way back from the swimming lesson out at Auburn. It was bleeding everywhere but a lovely lady in a car next to where I fell offered me her Dettol wipes and large band-aids which she seemingly keeps in the car for these extraordinarily unique occasions.

 

This week was a really good one exercise-wise. Started slow and sluggish but finished strong. These consultations with the physiologist and swimming coach will make a huge difference in the long run too. Monday will represent 26 weeks til game day.

As always, if you have any suggestions or ideas to help raise awareness for sarcoma research and/or the work CRBF do, please shoot me a message on social media or via email (jack.racklyeft@gmail.com). Please share this, or any information from my donation page below to anyone and everyone you can. I have no doubt that slowly but surely, we will start to raise awareness and to make a truly positive change:

https://donorbox.org/jack-s-ironman-for-sarcoma

Monday – REST

Tuesday – 1:00 Swim, 1:00 Run (Z2)

These sessions seem to be going quite well. The swimming stroke is getting more efficient with each passing session and the runs are probably my favourite training efforts at this stage.

Wednesday – 0:45 Bike into 0:30 Run (Z2)
Today was my first time ever riding with cleats, and first outdoors training cycle of the campaign. I was warned about the difficulties of twisting out of the cleats to stop and balance myself and as such, completed about 15 minutes of practice in our downstairs garage area before venturing out into the real world. I felt like an 8 year old learning to ride again and hit the deck at about the same rate. I assume this is what all professionals do regularly.

As part of a CRBF challenge, I sent out the challenge for supporters to bump the fundraising total up from $6.2k to $6.5k in a couple of hours. In exchange for this, I’d shave my hair into a Mohawk and sport it during the whole of Anzac Day. $300 worth of donations later and I looked maybe as
unattractive as I ever have in my life (and that’s saying something). Thank you once again for all your tremendous support! Keep telling your friends and family about the amazing cause!

Thursday – 1:00 Swim, 1:15 Bike (100rpm+) (Z1)
The swim was boring but relaxing. Completed this cycle indoors after the trials and tribulations of the inaugural outdoors cycle yesterday, but also because the Manchester Derby was on and I had to watch. Time flew by with that on… 2 – 0 to Man City. I’m pretty sure Bernardo Silva is not of this
world but I will continue to investigate.

Friday – 1:00 Run (Z2)
This was my first run with a shaved head following the success of the donations over the past week. I realised that I really must wear a cap for every run whilst in this state for a couple of reasons:
a) Sunburn prevention
b) My head gets too cold
If those two concerns don’t convince you that I’m Ironman material, then nothing ever will…

Saturday – 3:00 Cycle (Z2)
Nothing too interesting to report. Handlebars got a little loose and started to droop forward/down near the end of the ride which made things interesting/extremely dangerous.

Sunday – 1:30 Run (Z1 – Z2)
This was my longest week of work, hours-wise so far. I’m feeling great and the ratio/breakdown of training days for each discipline and the Monday rest days in my training plan seem perfect at the moment. Definitely need to do more stretching though. The coming week has 12 hours of training in
store and Monday will represent 31 weeks til game day.

If you have any suggestions or ideas to help raise awareness for sarcoma research and/or the work CRBF do, please shoot me a message on social media or via email (jack.racklyeft@gmail.com).

Please share this, or any information from my donation page below to anyone and everyone you can. I have no doubt that slowly but surely, we will start to raise awareness and to make a truly positive change:

https://donorbox.org/jack-s-ironman-for-sarcoma