Week In Review – July 8th, 2019
The Week In Review is a collection of both what I’ve put on my websites and what I’ve enjoyed reading from other sites.
UltraHumps: 1,000 Km Challenge
A recent article (blog) I wrote on 23 April 2019 was called ‘UltraHumps – Jacobs Ladder 7 Peaks Challenge‘. This challenge, which I came across in the gym whilst overseas for a number of months, was to simply climb the…
How Robert Raced Challenge Wanaka at 50 Like a 32 Year Old
Challenge Wanaka 2018 “Well another one under my belt. My 7th Ironman distance race since 1991… kind of like to space them apart lol!!
UltraHumps: Tough Day At Ironman Taupo
Hi Blog Followers and welcome to Blog # 34. A HARD DAY OUT! Well I did it. The 2 of 2 from my 3+2+1=Charity is now complete, having finished the Kellogg’s Nutri-Grain Ironman New Zealand two weeks after completing the…
UltraHumps: Training in Taupo for Ironman
Hi Blog Followers Welcome to Blog # 33 as I inch my way closer to Ultraman Australia, but not before completing my second Iron distance in two weeks as part of the 3+2+1=Charity. Unsurprisingly, I felt myself fatigued during training in the first part of…
UltraHumps: Merry Christmas
Hi blog followers and a very Merry Christmas to you all. I hope you had a relaxing day with family and friends and didn’t indulge to much. A shorter blog this week as we all enjoy the festive season.
Why Challenge Roth?
On 20 February 2016 I was stoked to improve on my previous Challenge Wanaka result. That’s all that mattered to me. In doing so, I (unexpectedly) won my 60 – 69 age group. All age group winners are offered a free slot in…
Lisa Rodgers Achieves Her Goal With Coach Ray’s Help
I just want to say thanks. It wasn’t until I progressed through the race and experienced all the highs and lows that your advice really kicked in. Before the race, I didn’t know I could do it physically – and…
So You’ve Done An Ironman ….Now What?
I recently conducted a couple of online seminars (webinars) on the topic of: So You’ve Done An Ironman ….Now What? If you missed it you can watch it here. If you would like further advice feel free to contact Coach…
- 4 weeks ago
Another park run under my belt. Perfect conditions this morning. It was kind of cool (till I started sweating), overcast and not much wind. I did my best to catch the woman in front of me and closed the gap a little however the gap then stretched a bit in the last kilometer and the results showed that we finished 5 seconds apart. . . . #parkrun #parkrunnz #greytownparkrun #woodside #run #runner #running #athlete former #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #maturerunner #womenrunners #consistency #consistencyisthekey #qwikkiwi #instagram #instarunner #runnersofinstagram #parkrunnersofinstagram - 1 week ago
Spot the green cap! The local Athletics & Harriers Masterton (ACM) Club put on the first in a series of fortnightly 5km run/walk events this morning. Given the leg session I had in the gym on Friday (my quads are still sore from sissy squats) and the park run at Greytown yesterday, I wasn't sure what my legs would be capable of today. My training has been lacking consistency so this might help me get back on track. I have not done this course before. We went twice around the deer enclosure (flattened grass) and then up onto the stop - 2 weeks ago
Shit views on this todays brick session ♂️♂️ Shout out to everyone down at the Mount, give it heaps tomorrow, be your best you #IMNZ #Ironm āori #portoftaurangahalf #qwikkiwi #IronmanNZ #swim #bike #run - 1 week ago
Finished my 44th park run this morning. Legs were a bit like "really? " before I warmed up and reminded them what they needed to do. Lack of running over Christmas New Year showed in my results Photo credit - Dave White #parkrun #parkrunnz #greytownparkrun #run #runner #running #athlete former #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #maturerunner #womenrunners #consistency #consistencyisthekey #qwikkiwi #instagram #instarunner #runnersofinstagram #movingforward - 3 weeks ago
Nice day for a #run . I’m wanting to reset the #lactatethreshold on my @garmin as there is no way I’m in the form that I was when the lactate threshold was detected so I manually reset it ridiculously low but it doesn’t seem to have auto detected I was running faster/harder than the current set threshold #coachray #qwikkiwi - 2 weeks ago
First run for 2020 this morning. My legs felt fine however I was puffing more than usual for this pace. A bit more consistency in my training will fix that. . . . #fitness2020 #run #runner #running #athlete former #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #maturerunner #womenrunners #consistency #consistencyisthekey #qwikkiwi #instagram #instarunner #runnersofinstagram #maturerunner #stretching #chickenlegs #muscles - 2 days ago
Been a warm 4 hours. Nearly home #p5 #Ironm āori #IMNZ @cervelocycles Powered by @performancebicycletuning #qwikkiwi - 4 weeks ago
Rode the iconic #bluespurmtb trails today. This is some of the best #mtb riding on the West Coast. #slowgirls #elevator #tunnels #qwikkiwi #coachray
Ironman Swim PB
I’ve taken my most popular training plan and given it a make over for 2020. I’ve taken the 12 Weeks to an Ironman Swim PB – Swim Faster with Smarter Training and I’ve modified to to expand the programme from 12 weeks and include an option for more than 3 swims per week.
Now the programme has created some great times for athletes competing at Ironman events around the world, but it was overly set in stone. Now if you have got between 8 & 24 weeks to an Ironman and are consistently swimming 3x, 4x or 5x per week, I’ve created an option for you. This is regardless of the length of pool 25m, 33⅓yd or 50m pool.