Thursday, March 15, 2012
Back to the gym :)
Now that the season is over, it's time to go back to the gym for basic fitness work. I had my assessment yesterday, which was interesting. As expected, I had lost only a little of upper body muscle mass and gained a bit on the legs from the competition season. The big surprise came with the cardio test (5 minutes on the exercise bike). My heart rate peaked around 140bpm, which is slightly slower than it had previously, but immediately after the test, the heart rate dropped away. It was down to 110 within 30 seconds, recovering more than twice as quickly as it used to. The trainer's manual count averaged at 126 (down from 140+). I hadn't expected such a change in cardio recovery.
State Championships 2012 and Season 2011-2012
Another competition season has finished. My calf injury in November turned out to be a torn calf, which kept me off the track until the end of 2011. Some physiotherapy and a specific exercise regime got me back in form for the start of 2012, with the result I only missed the competition in December. With the bulk of the season ahead, I got stuck into training with the rest of the team.
The year started with me doing my usual ladder events, plus assisting the "A" side in a couple of events, with the occasional dry event in between. However, with a coaching change in mid February, things started to change. The coaching change came about because we actually have two teams, and it was decided that it would be best for each team to have their own dedicated coach. With our new coach for the "C" team, some changes came about. While I retained my specialist role on the ladder, I started to move into new roles, most notably the "pole", which is the position on the front of the cart, which is responsible for steering, as well as a significant amount of the power down the track. During the season, we also ran an additional event, known as the "Y8" (or more formally, the Hose, Ladder and Y coupling practice for 8 competitors). This is the longest and most complex event, but it's also a fun one to run. With the addition of the Y8, there is now only one event we don't run, which is the 6 person event. We are hoping to run this one next season. Results were mixed through the season, with a couple of placings (mostly in the hose and ladder event) at a couple of competitions.
The State Championships were held in Mooroopna, 175km north of Melbourne on the Labor Day long weekend (March 10-12). I had positions in 6 events.
First up was the ladder race. This is a simple straight sprint (25 yards) to the bottom of the ladder, then up the ladder to the top of the staging, 20 feet above the ground (the original imperial measurements are still used, though expressed in metric these days). I narrowly missed getting through my heat. Here's a video of my heat. I'm on the right in the light blue.
In the afternoon, was the C section 4s. This involves 4 people running down with a standpipe and the cart (which is loaded with hose) down the track. One person takes the standpipe an sets it in the hydrant plug in the track, while the other 3 get the cart down the track, couple the hose on and hit the target. My role was the pole, which is where I have to pick up the front of the cart, pull it down the track, and steer. This is a very intense role, as it's a sprint with the cart in tow. For the first part, there is assistance from the other two on the back, but they drop off one to perform their specific roles. We got through the first round heat, but not the second round. However, our times were the two best times we've had all season, so we were still pleased with the outcome.
On the second day, my first event was the pumper and ladder. In this event, 5 people work together to draw water from a hydrant using a pumper (otherwise known as a fire engine), then deliver that water to two hoses - one on the ground, and one up the 20 foot ladder. As I have done for over a year, I ran the ladder position. I ran up to the back of the pumper, coupled my hose to the delivery outlet on the back of the truck, then placed the branch into my ladder harness and ran up the ladder to strike my target on top. I had one of my smoothest runs ever, and made it up with plenty of time. Our time was on a par with the rest of the season, but we were running with a different lineup than we had used all year, so the result was still good.
That afternoon we had the Y8. This was only the third time we've run this event at a competition, the first time being only 4 weeks earlier! :) The Y8 is one of the most complex events, involving a team of 8 competitors, plus an extra one to "catch" the cart at the end of the track. The team must work together to get water from a hydrant and then strike 3 targets in order - 2 near ground level over the track (90 and 180 feet from the hydrant), and the third up the ladder. The order is to strike the first target at 90 feet, then couple a second length of hose and strike the second target at 180 feet. Finally, the first two lengths are uncoupled, a "Y" dividing piece is inserted in between, so a third length can be run up the ladder for the third target. In this event, I started on the pole, hauling and guiding the cart around the hydrant, then towards the second target. Near the second target I removed my branch from its holder and guided the cart to the catcher, who took it off me and controlled it for the rest of the run. I then ran to the end of the third length of hose, coupled on the branch (still in my hand!) and ran down to the guy waiting on the ladder. I then placed the end of the hose into his harness, so he could climb, then assisted him by guiding the host up beside the ladder. Our time was not bad, given our lack of experience in this event, and it being the first time we had run it with this exact team arrangement. We actually managed to finish not too far outside a placing. :)
Day 3, the final day, and again I had two events to compete in. The first was the ladder 5s, which I have been running for a while now. This event is similar to the 4s above, except there are 5 people in the team, and the target is on the ladder staging. I ran in the ladder position, where I take my coupling and branch off the cart, put them together and then place them into my ladder harness. From there it's a sprint down the track (total distance from the start is approximately 100 metres) to the ladder, climb the ladder and hit the target. We had a problem with the cart at the start, which made it more difficult to get my branch off its holder. This caused a delay in the run, but despite this, we still managed one of our best times for the season.
In the afternoon, I had the Champion 4s. This event is identical to the C section 4s, except that we compete against every team at the competition, instead of only those in our section. Our lineup was slightly different, but I ran the pole, just as I did in the 4s 2 days before. We got through the first heat, but not the second time around. I was happy with my performance, being able to keep up with our opposition in the heats. :)
As like last year, the State Championships were an awesome weekend, the only downer being that it marks the end of the season, and it's now 9 months until the start of next season.
The year started with me doing my usual ladder events, plus assisting the "A" side in a couple of events, with the occasional dry event in between. However, with a coaching change in mid February, things started to change. The coaching change came about because we actually have two teams, and it was decided that it would be best for each team to have their own dedicated coach. With our new coach for the "C" team, some changes came about. While I retained my specialist role on the ladder, I started to move into new roles, most notably the "pole", which is the position on the front of the cart, which is responsible for steering, as well as a significant amount of the power down the track. During the season, we also ran an additional event, known as the "Y8" (or more formally, the Hose, Ladder and Y coupling practice for 8 competitors). This is the longest and most complex event, but it's also a fun one to run. With the addition of the Y8, there is now only one event we don't run, which is the 6 person event. We are hoping to run this one next season. Results were mixed through the season, with a couple of placings (mostly in the hose and ladder event) at a couple of competitions.
The State Championships were held in Mooroopna, 175km north of Melbourne on the Labor Day long weekend (March 10-12). I had positions in 6 events.
First up was the ladder race. This is a simple straight sprint (25 yards) to the bottom of the ladder, then up the ladder to the top of the staging, 20 feet above the ground (the original imperial measurements are still used, though expressed in metric these days). I narrowly missed getting through my heat. Here's a video of my heat. I'm on the right in the light blue.
In the afternoon, was the C section 4s. This involves 4 people running down with a standpipe and the cart (which is loaded with hose) down the track. One person takes the standpipe an sets it in the hydrant plug in the track, while the other 3 get the cart down the track, couple the hose on and hit the target. My role was the pole, which is where I have to pick up the front of the cart, pull it down the track, and steer. This is a very intense role, as it's a sprint with the cart in tow. For the first part, there is assistance from the other two on the back, but they drop off one to perform their specific roles. We got through the first round heat, but not the second round. However, our times were the two best times we've had all season, so we were still pleased with the outcome.
On the second day, my first event was the pumper and ladder. In this event, 5 people work together to draw water from a hydrant using a pumper (otherwise known as a fire engine), then deliver that water to two hoses - one on the ground, and one up the 20 foot ladder. As I have done for over a year, I ran the ladder position. I ran up to the back of the pumper, coupled my hose to the delivery outlet on the back of the truck, then placed the branch into my ladder harness and ran up the ladder to strike my target on top. I had one of my smoothest runs ever, and made it up with plenty of time. Our time was on a par with the rest of the season, but we were running with a different lineup than we had used all year, so the result was still good.
That afternoon we had the Y8. This was only the third time we've run this event at a competition, the first time being only 4 weeks earlier! :) The Y8 is one of the most complex events, involving a team of 8 competitors, plus an extra one to "catch" the cart at the end of the track. The team must work together to get water from a hydrant and then strike 3 targets in order - 2 near ground level over the track (90 and 180 feet from the hydrant), and the third up the ladder. The order is to strike the first target at 90 feet, then couple a second length of hose and strike the second target at 180 feet. Finally, the first two lengths are uncoupled, a "Y" dividing piece is inserted in between, so a third length can be run up the ladder for the third target. In this event, I started on the pole, hauling and guiding the cart around the hydrant, then towards the second target. Near the second target I removed my branch from its holder and guided the cart to the catcher, who took it off me and controlled it for the rest of the run. I then ran to the end of the third length of hose, coupled on the branch (still in my hand!) and ran down to the guy waiting on the ladder. I then placed the end of the hose into his harness, so he could climb, then assisted him by guiding the host up beside the ladder. Our time was not bad, given our lack of experience in this event, and it being the first time we had run it with this exact team arrangement. We actually managed to finish not too far outside a placing. :)
Day 3, the final day, and again I had two events to compete in. The first was the ladder 5s, which I have been running for a while now. This event is similar to the 4s above, except there are 5 people in the team, and the target is on the ladder staging. I ran in the ladder position, where I take my coupling and branch off the cart, put them together and then place them into my ladder harness. From there it's a sprint down the track (total distance from the start is approximately 100 metres) to the ladder, climb the ladder and hit the target. We had a problem with the cart at the start, which made it more difficult to get my branch off its holder. This caused a delay in the run, but despite this, we still managed one of our best times for the season.
In the afternoon, I had the Champion 4s. This event is identical to the C section 4s, except that we compete against every team at the competition, instead of only those in our section. Our lineup was slightly different, but I ran the pole, just as I did in the 4s 2 days before. We got through the first heat, but not the second time around. I was happy with my performance, being able to keep up with our opposition in the heats. :)
As like last year, the State Championships were an awesome weekend, the only downer being that it marks the end of the season, and it's now 9 months until the start of next season.
Thursday, November 10, 2011
Training goes on, some new insights.
Training has been ramping up since July. From July to September, we trained once a week, and started full twice weekly training from September. Initially, we concentrated on basic fitness, mostly speed, strength and power, which is what we require most of. We are now into the skills part, where we practice entire runs as they will be run in competition.
On the up side, I am somewhat stronger. Work during the off-season in the gym has prevented any recurrence if the groin injuries that plagued me last summer. However, I have had further hamstring trouble, and have just strained a calf. These injuries have led to some new insights. The hamstring problems seem to be associated with coordination issues that develop under certain conditions, namely high effort, combined with fatigue. So far, the use of compression tights seems to be keeping this under control.
The calf injury is a new one for me, as my calves have never given trouble in the past. Again, fatigue seems to be a factor. I'll try going to full length tights, though I think the real solution lies in tailoring the warm-up and general fitness work to my specific needs, to take into account that I have very little natural middle distance ability, far less than anyone else I know with my overall fitness level, as well as putting in extra time to overcome that deficit as much as possible. Looks like a long chat with the team physio next week. :)
On the up side, I am somewhat stronger. Work during the off-season in the gym has prevented any recurrence if the groin injuries that plagued me last summer. However, I have had further hamstring trouble, and have just strained a calf. These injuries have led to some new insights. The hamstring problems seem to be associated with coordination issues that develop under certain conditions, namely high effort, combined with fatigue. So far, the use of compression tights seems to be keeping this under control.
The calf injury is a new one for me, as my calves have never given trouble in the past. Again, fatigue seems to be a factor. I'll try going to full length tights, though I think the real solution lies in tailoring the warm-up and general fitness work to my specific needs, to take into account that I have very little natural middle distance ability, far less than anyone else I know with my overall fitness level, as well as putting in extra time to overcome that deficit as much as possible. Looks like a long chat with the team physio next week. :)
Monday, July 18, 2011
The road to Mooroopna 2012 starts...
Since the 2011 State Championships, I've spent a lot of time at the gym strengthening muscles that gave trouble last season, and have managed to make some significant improvements over the last few months. The team has begun pre-season training, with last Sunday being the first session for the upcoming season, with a 5km time trial (which is far from my ideal distance). Last night, we did some speed work, which felt good, and went well.
Looking forward to the coming season when summer comes. :)
Looking forward to the coming season when summer comes. :)
Tuesday, March 15, 2011
State Fire Brigades Championships 2011
Posted this to my blog a minute ago, and thought it appropriate to share here as well. Autism and team sports? Yes, it's possible! Read on. :)
What an awesome weekend! The VFBV State Championships are a series of events run over the Labour Day long weekend every March (second Monday in March here). I had 5 events to run, which were the Ladder Race, Hose, Hydrant, Pumper and Ladder, 2 Man Marshall, Hose and Reel 8s, and the Hose and Ladder 5s.
My only event on the Saturday was the ladder race, which is basically a 25 yard sprint to the ladder, then 20 feet straight up. I started well, but had a slip on the way up, which put me behind in the first heat. Here's a photo from the local paper. :)
Sunday was the busy day. First was the pumper and ladder event. We scored a clean run, but it wasn't enough for a place. My role was to couple my hose to one of the pump outlets on the truck, then climb the ladder and hit the second target. The next event for me was the 2 man marshall, which is a dry (i.e. no water) event that requires speed, skill and precision in laying out hoses in a specific sequence. We had a good clean run, but again, not enough for a place. The final event for the day was the hose and reel 8s. This consists of running down the track with a habd drawn hose reel, laying out one hose, hitting the target, then coupling on a second hose and hitting the target a second time. In this event, I had to push on a side arm on the reel, helping to give it an initial push away, then adding some speed down the track. Once past the hydrant, I had to leave the reel and assist the first branch (with the nozzle) get his hose over the line to hit the target. Had a great run, but unfortunately, something went wrong elsewhere, which messed up our run.
On Monday, I had my final run for the competition. This was the hose and ladder 5s, which again used the hand drawn hose reel. This event involves running down the track with the hose reel, with the aim of sending someone up the ladder (me!) to hit the target at the top. In this event, I had to take the coupling off the reel, then the branch, couple them together and place them in the harness I was wearing to carry the hose. From there it was a sprint of over 100 metres to the ladder, climb the ladder and hit the target. I had a good run, except when I went to get the coupling, the rubber band holding it on wouldn't break! It took 3 attempts to break it (any other time, they break when you don't want them to!). Knowing I was a bit behind, I gave it everything down the track and made up the lost time. Unfortunately, one of the others had some problems down below, which affected our time. It was one of those things.
Anyway, that was my weekend. In between, I was helping out with preparations for the guys, and taking videos of the events I wasn't in. It's been 20 years since I was last involved, and I am glad to be back. Bring on 2012! :)
What an awesome weekend! The VFBV State Championships are a series of events run over the Labour Day long weekend every March (second Monday in March here). I had 5 events to run, which were the Ladder Race, Hose, Hydrant, Pumper and Ladder, 2 Man Marshall, Hose and Reel 8s, and the Hose and Ladder 5s.
My only event on the Saturday was the ladder race, which is basically a 25 yard sprint to the ladder, then 20 feet straight up. I started well, but had a slip on the way up, which put me behind in the first heat. Here's a photo from the local paper. :)
Sunday was the busy day. First was the pumper and ladder event. We scored a clean run, but it wasn't enough for a place. My role was to couple my hose to one of the pump outlets on the truck, then climb the ladder and hit the second target. The next event for me was the 2 man marshall, which is a dry (i.e. no water) event that requires speed, skill and precision in laying out hoses in a specific sequence. We had a good clean run, but again, not enough for a place. The final event for the day was the hose and reel 8s. This consists of running down the track with a habd drawn hose reel, laying out one hose, hitting the target, then coupling on a second hose and hitting the target a second time. In this event, I had to push on a side arm on the reel, helping to give it an initial push away, then adding some speed down the track. Once past the hydrant, I had to leave the reel and assist the first branch (with the nozzle) get his hose over the line to hit the target. Had a great run, but unfortunately, something went wrong elsewhere, which messed up our run.
On Monday, I had my final run for the competition. This was the hose and ladder 5s, which again used the hand drawn hose reel. This event involves running down the track with the hose reel, with the aim of sending someone up the ladder (me!) to hit the target at the top. In this event, I had to take the coupling off the reel, then the branch, couple them together and place them in the harness I was wearing to carry the hose. From there it was a sprint of over 100 metres to the ladder, climb the ladder and hit the target. I had a good run, except when I went to get the coupling, the rubber band holding it on wouldn't break! It took 3 attempts to break it (any other time, they break when you don't want them to!). Knowing I was a bit behind, I gave it everything down the track and made up the lost time. Unfortunately, one of the others had some problems down below, which affected our time. It was one of those things.
Anyway, that was my weekend. In between, I was helping out with preparations for the guys, and taking videos of the events I wasn't in. It's been 20 years since I was last involved, and I am glad to be back. Bring on 2012! :)
Wednesday, September 08, 2010
A 20 year comeback!
We recently moved from Melbourne to Bendigo, a regional city of about 85,000 people. One of the side effects of this change is that outside the inner Melbourne suburbs, there is a different fire service, the Country Fire Authority, which is composed mainly of volunteers. In my distant past, I used to be a member of the local fire brigade in the small town that I lived in. That was up until nearly 20 years ago, when I moved to Melbourne.
The volunteer fire brigades not only put out fires and deal with other emergencies, but many brigades also compete against each other in a competition that involves the use of firefighting equipment, particularly older forms, such as manually pulled hose reels. This becomes a challenging test of skill, strength and speed. Back in my former CFA days, I was very active in this form of competition.
Fast forward to about a month ago, I assisted a passing traveller who had car trouble. There were other people helping out, including one guy from a local fire brigade. This sparked a conversation about the fire service and I mentioned that I used to be involved in the competitive side. Not long after, he had to go somewhere else, and the conversation was forgotten. However, last night, there was a tap on the window. It was the guy from the fire brigade. He had come to ask if I was still interested in joining their team this summer. I took some contact details, and will be calling the team coach later today. Good thing I keep myself fit, I may be rusty in the skill department, but I'm physically in top shape. I workout most days, and walk or cycle everywhere.
Fingers crossed for a place on the team this summer. :)
Now, most readers probably have no idea what these competitions look like. Well, I've just uploaded some videos to YouTube. Check these out for some samples.
http://www.youtube.com/watch?v=TI1O9lic0AE
http://www.youtube.com/watch?v=3QJNSYKGdBk
The volunteer fire brigades not only put out fires and deal with other emergencies, but many brigades also compete against each other in a competition that involves the use of firefighting equipment, particularly older forms, such as manually pulled hose reels. This becomes a challenging test of skill, strength and speed. Back in my former CFA days, I was very active in this form of competition.
Fast forward to about a month ago, I assisted a passing traveller who had car trouble. There were other people helping out, including one guy from a local fire brigade. This sparked a conversation about the fire service and I mentioned that I used to be involved in the competitive side. Not long after, he had to go somewhere else, and the conversation was forgotten. However, last night, there was a tap on the window. It was the guy from the fire brigade. He had come to ask if I was still interested in joining their team this summer. I took some contact details, and will be calling the team coach later today. Good thing I keep myself fit, I may be rusty in the skill department, but I'm physically in top shape. I workout most days, and walk or cycle everywhere.
Fingers crossed for a place on the team this summer. :)
Now, most readers probably have no idea what these competitions look like. Well, I've just uploaded some videos to YouTube. Check these out for some samples.
http://www.youtube.com/watch?v=TI1O9lic0AE
http://www.youtube.com/watch?v=3QJNSYKGdBk
Thursday, March 18, 2010
Running
I've been a bit slack in posting here, but just a quick update. Over the last few years, I've run in a few events. Notable ones include:
Australian Rogaining Championships, July 2007. This was a 24 hour hiking/navigation event in the Australian Outback, some 80km east of Alice Springs. The scenery was stunning. I haven't got time to recount it all here, but you can see it in my blog at http://t-dubvk.blogspot.com/2007/07/navigating-red-centre.html .
Run For the Kids 2008. This is an annual charity run for the Royal Childrens Hospital. In 2008, I managed a time of 1:23.49 over 14.1km
Melbourne Marathon 2008. My first marathon attempt. I managed a time of 5:19, and had to walk the last 18km, due to injuries from a road incident 3 months earlier.
Run For the Kids 2010. Came back for more. Run For the Kids is a popular charity event, attracting 30,000 runners. The course is quite spectacular, taking in part of Melbourne's toll road system, with a tunnel and bridge crossing, followed by the redeveloped Docklands precinct. This year, the course was 14.38km long, and I finished in 1:24:54 in somewhat warm conditions.
I'll try and post more frequent updates! :)
Australian Rogaining Championships, July 2007. This was a 24 hour hiking/navigation event in the Australian Outback, some 80km east of Alice Springs. The scenery was stunning. I haven't got time to recount it all here, but you can see it in my blog at http://t-dubvk.blogspot.com/2007/07/navigating-red-centre.html .
Run For the Kids 2008. This is an annual charity run for the Royal Childrens Hospital. In 2008, I managed a time of 1:23.49 over 14.1km
Melbourne Marathon 2008. My first marathon attempt. I managed a time of 5:19, and had to walk the last 18km, due to injuries from a road incident 3 months earlier.
Run For the Kids 2010. Came back for more. Run For the Kids is a popular charity event, attracting 30,000 runners. The course is quite spectacular, taking in part of Melbourne's toll road system, with a tunnel and bridge crossing, followed by the redeveloped Docklands precinct. This year, the course was 14.38km long, and I finished in 1:24:54 in somewhat warm conditions.
I'll try and post more frequent updates! :)
Monday, May 29, 2006
Autistic Celebration Run - Prince Edward Island
Press release, May 28, 2006:
On July 2nd, 2006, 18 year old Alex Bain will leave North Cape in a bid to be the first autistic to run Prince Edward Island tip to tip. Along the way, he hopes to raise $20/km for his almost 300 kilometre trek that will end in East Point on July 15th. The funds will be used to bring internationally recognized expert Dennis Debbaudt to PEI on September 27 2006, for a series of 3 seminars about what happens and what should happen in encounters between autistics, emergency first-responders and law-enforcement officers.
Home page: iRunman Autistic Celebration Run & Safety Training Fundraiser
Tuesday, March 28, 2006
Mr Alex Bain
Thanks to jypsy for audio files of Alex's presentation speech and of Alex winning the Ewen Stewart Inspirational Award. See also the Diva's article Autism the man is Alex Bain.
Sunday, February 26, 2006
More and more
From the PEI Freeze Your Gizzard Run (10K and half marathon), more photos by jypsy in Alex's Running and Race Page. And another video on Jason McElwain from the Diva's 3 hanky basketball story.
Saturday, February 25, 2006
In the news
Thanks to jypsy for heads up re Autistic teen scores major points in basketball game and two videos here [search "J-Mac"]. See also: Autistic team manager wows the crowd and Autistic high schooler scores 20 in debut.
Saturday, February 04, 2006
On the road again
These are the extreme points we touched in 2003, the others mainly along a center line between St. Jacobs (top) and Galt (bottom right): 29 km, as the crow flies. I think the next step is to connect-the-dots in an elliptical route around the region, likely including the Grand River Trail (which should be completed by now).
Friday, February 03, 2006
A real life comeback
A new bike (2002) and the beginning of my renewed interest in cycling. The comeback: my cycling partner (he's behind the camera) had previously survived 4 heart attacks, a quadruple bypass and would go on to lose over 50 pounds of extra weight (not all due to cycling); a very ordinary guy (and a dear friend) who simply did it.
Looking back
Tony Langdon on his way to an "individual bronze medal in the 2003 Region 3 (Asia-Pacific) ARDF (radio orienteering) Championships, 80m (3.5 MHz) event".
Thanks to Tony for providing the pic and for explaining the technical stuff in layman's terms.
Thursday, February 02, 2006
Autistic Sport
Transplanted from here:
This blog started as a web page that I never got around to finishing - inspired by Alex Bain and Tony Langdon - now jump-started by minna's Training for Life.
This blog started as a web page that I never got around to finishing - inspired by Alex Bain and Tony Langdon - now jump-started by minna's Training for Life.
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