Final post

Exactly a year ago I eased myself off my bike having just completed the Strathaven 50 bike ride in 3 hours 35 mins - I was walking like John Wayne and said to a friend "What have I done? I have entered an Ironman competition and in 12 months time I will have swam 2.4 miles, cycled 50 miles, then need complete another  50 plus another 12 and then run a marathon!"  It's fair to say I had my doubts but I had promised Maggie's I was going to do this for them so there was no going back.
It has been a privilege to take part in this journey.  It has been hell at times, there have been some real lows particularly in the swimming and some of the long,cold and wet bike rides but I find myself fitter than at any stage in my life, and mentally stronger.  It's fair to say I learned a lot about myself during the journey. Without the expertise of my coach Steve I would have failed.  No amount of will power would have paced me during my training and educated me on fuelling the body.  To my friends and training partners who have suffered with me thank you for getting me there.  To my sponsors you have been so generous and by the end of this week we will have raised approximately £9,000 which in today's climate is unbelievable but charities need all the help they can get. 
My final thanks goes to my long suffering family.  I don't think they realised what I was getting involved in and neither did I.  They have missed me at weekends, nights out and I've had to train while on holiday.  I have woken them while sneaking out the house at 5.30am to go training and on the day they were there for me screaming encouragement which got me there.  Crossing the line with my 3 kids was a dream come true.  Without this support it would have been impossible so a massive thank you and I promise, I won't take on any daft challenges in 2011......but there is always 2012!  That's me, signing off and thank you for the interest you have shown and the encouragement you have given.

Mission Ironman complete

What a day.  Met at 5am and my swim started at 7.55 - best swim of my life in 1 hr 18 mins.  The bike didn't go so well as my speedo which is essential when trying to pace yourself came off my bike in the first 15 minutes.  I then had to judge my speed going on my heart rate which is almost impossible and always remembering not to go too fast on the bike as I had a marathon to complete which is a mistake many people make.  One other thing, I chose Copenhagen because it was flat (compared to Scotland) - flat is relentless and you get very few downhill rests.  I managed it in 7 hrs 14 mins which was my fastest average speed ever however it put me well down the field. The crowd were amazing as they cheered us on and shouted our names which were on our numbers.  The thought as I came off the bike with a sore foot and and even sorer bum was, at least the pain will be in other places!  3 x 14km loops of Copenhagen meant they led you up to the finish line 3 times and you then had to turn away, need a lot of mental strength for that one!
I just kept thinking about everyone that was supporting me back home and the money that was being raised for Maggie's Cancer Caring Centres - it's still coming in.  However I had a secret weapon on the course, my family.  Fiona spent the day darting all over Copenhagen to see me and cheer me on with the kids and it made such a huge difference - no more so than the marathon which I managed in 4 hours.  I passed so many people who had burned themselves out too early and had nothing left to give.  I kept telling myself to forget the pain and focus on my pace.  This brought my total time, including transitions, to 12 hrs 45 mins.  My original target was to finish in the maximum allowable time of 15 hours but through the training I thought I could get down to 13 hrs 30 mins and possibly lower but I was entering the unknown.  Chuffed to bit with this time!
At the end the kids were able to run down the winning straight with me which I had thought off ever since I started this campaign - a very special moment.  The crowd went wild, the music was blaring and the flashes were going off like we were movie stars going down the red carpet.  A nice touch as we entered the finishing straight was the marshals all bowing in respect.
Quick shower, beer and then had to pick up my bike and walk 2 mile back to the apartment - ouch, ouch & ouch.  This will be an event that stays with me forever for so many reasons but I leave you with one thought - it just goes to prove what you can do if you have the desire, plan meticulously, have support and be determined you will achieve your goals, no matter how stretching.

The storm before the storm!

As I write the final blog before my Ironman, I can hear the sound of thunder outside and it has been hosing down for the last 2 hours and the forecast for tomorrow is dodgy.  When I dropped my bike off this afternoon it was so wet that my waterproof number came off my bike.  My bike bag that I will collect when I get out the water will be left out overnight and there is a great chance that everything in it will be soaking.  That includes my shorts, socks and shoes.  I managed to get a taxi back to my apartment but only after I was soaked right through to the skin.
So home, shower and pasta steak & chicken with the support crew.  They have planned various viewing points such as the start of the swim, the transition on the bike and then various points in the run which is where I will really require their energy.
So folks the journey is almost over and I really appreciate all your support, emotional and financial.  Maggie's Cancer Caring Centres are really grateful for the money that has been raised.
So, no matter what happens tomorrow, I have loved every minute of the journey and surpassed all my fitness expectations.  But enough of this idle chat, I'm off to relax and run through the plan for tomorrow - again!  Ironman is about overcoming whatever is put in your way - so bring it on!

Ali completes his 1st tri

At 9am in a windy and wet Copenhagen, Ali experienced his 1st triathlon.  He was kicked in the face and punched while in the swim but came out the water ready to face the windy cycle.  He improved his position with a strong ride and improved again in the run despite being sick 3 times - salt water from the swim!  The results aren't in yet but perhaps about 15th which will be in the top half of the field.  He certainly didn't enjoy the swim but I think he may have the bug - proud of his achievement.
My turn tomorrow and the rest of today will be preparing my equipment into the appropriate bags, eating, resting and going over the plan for the day.  I'll give a final report before the race tonight.  Remember you can track my progress on the day.  Go to the Challenge Copenhagen website and follow the instructions - my race number is 1658.

Final preparation

It's getting close.  Went out for 1 hour on the bike this morning and checked out the start area again.  The pre-race meeting was at 10am and we got all our instructions - it's starting to feel real now and the nerves are creeping in.  However met up with the Athelite crowd, Colin, Gen, Graeme and their coach Alan plus Mark from another club.  Mark managed to get us on the wrong train on the subway then discover he had someone elses wetsuit when we got to the swim, fortunately it fitted him but we said we wouldn't tell anyone!!!No one reads my blog anyway.
Had a short swim in the lagoon, it felt great but as you can see the whole of the swim course I have to say,2.4 miles is a long way!  Still it calmed the nerves a wee bit but there is plenty of time for that.  Just hope there isn't a strong current or wind to upset my delicate rhythm.  Then off for a pizza and a little trim at the barbers - yes I know, I should have done it before I went.
Ali's tri is at 9am tomorrow so I hope he has a great race.  The best news of the day is that Mr Baldy got out of hospital today but his recovery will take longer than mine.  All the best Mr Baldy and well done for getting through the treatment so far - home just in time for the start of the season, great timing!

Cycle city

Bikes galore.  This place is full of Olga's with pigtails cycling everywhere.  Picked up Ali's bike this morning and went on a wee tour of the city to find the swim start that he will be at on Saturday at 9am and me on Sunday at 5am!  This city is geared for bikes but it is difficult to work out who has got right of way, bikes, pedestrians or cars.  The answer is taxi's (just like home) so I did have a few choice words with one taxi driver who was ignoring the pedestrian crossing - turned out he spoke perfect English!  Off for some lunch and then away to meet up with the Athelite crowd and take the opportunity of a quick swim in the lagoon.

Copenhagen without the Carlesberg!

Everything has gone to plan. like clockwork, almost.  Arrived in Copenhagen and got set up in the apartment.  Went walk about and discovered that between me and the town centre is the sex district.  The support team asked some interesting questions about the odd shaped "candles" in the window next to the Spunk Bar - not going in there for a pint!  Forgot my porridge but a phone call home has it being deliverer tomorrow by the Athelite team.  Can't change my diet at the last minute.  The bike has been rebuilt after the disaster in getting it dismantled last night but fortunately Andre was on hand to help and rebuilding it was easier.  Out tomorrow on the bike and will report back.  Hope the weather is better as I've been caught in two showers that have soaked me to the skin - thunder has just started!  At this rate the sun cream I bought will be more useful as a water repellent!  Finally the good luck messages have been flooding in and I can feel the positive vibes, thank you.

Fresh legs

The pain of the massage was well worth it as this mornings early morning run was like running on air!  Granted it was only 30 minutes after a 10 minute warm up on the turbo.  I had to keep my heart rate low so it wasn't a fast pace but probably closer to the Ironman "shuffle" that may occur when the cramp in the legs sets in!
My plan for the rest of the week is; travel on Wednesday, 45 min bike on Thursday with a 15 minute open water swim, same again on Friday, watch my son in the kids tri on Saturday and then the main event on Sunday.  If you have nothing better to do on Sunday you can track my progress by going to http://www.challengecopenhagen.com/en/component/content/article/2/308-for-spectators - type in my name or race number 1658.  Hopefully I will be finished by the time you go to bed!
Thank you for your support, we should finish up by raising over £6,000 for Maggie's and if you haven't managed to sponsor me yet, it's not too late.  You can link to the justgiving site from this blog.  I don't know if I will be able to update the blog while I am away but if I can I will.  Thanks again.

All by myself

5.45am porridge, 7am poolside.  I really hope this is the last time I have to report this.  It will only be beaten by race day which will read 4.15am porridge, 5am start area, 7.55am swim.
Tollcross was deserted today, most sensible people choosing to stay in bed - that will be me next week!!!!  Still training session to be done so I just got on with it keeping the focus on my technique and pace.  This is my last pool swim and when I get to Copenhagen I will have a couple of short swims in the Laguna in Amager Stranpark which will get me used to the sea water. 
Sports massage with Grant this afternoon so you will probably hear the screams.  Need to make sure my legs are ready for the challenge ahead.

Taking it easy - almost!

Sunday morning and I am on the turbo for 30 mins followed by a run.  The intensity and length of the training has reduced and I enjoyed the run.  Had to take my bike back for some minor adjustments to the gears following its service last week.  I also practiced changing my tyre in case of an emergency - I will be carrying 2 inner tubes with me on the day.  I am now down to 10 minutes which is a miracle as first time it was 40 minutes!  At 10.30pm my new training schedule came through and normally Monday is my day off - not this week Steve has kindly given me Wednesday off when I am flying out to Copenhagen.  So Monday will be in the pool at 7am - off to bed.

Get down shep!

Saturday morning brought back memories of Blue Peter and the constant cry of get down Shep.  Why is it that dogs like to chase me on the bike?  This sheep dog decided to "round me up" until a whistle from its owner brought it under control.  Next hazard to negotiate was the 20 metres of cow sh1t spread across the road, 2 inches deep.  It's like ice and you have to keep the wheels straight and your mouth shut!  My rural fragrance was picked up as soon as I arrived home and the bike required a hose down.
I spoke to my coach Steve who talked me through the prep for the race, my training plan this week and my race strategy (survive!).  I would have reported back earlier but we have no broadband at home and BT are less than useless when it comes to back up at the weekend.

Beyond Ironman

Porridge at 5.45am, pool side by 7am - last early session unless my coach decides otherwise.
Following the deluge of comments yesterday provoked by my comment that I would not be doing another Ironman in 2011, 2 comments actually but that is a record, I thought it work an explanation.  My experience of setting goals is that if you have nothing lined up afterwards then you enter a vacuum.  I have witnessed numerous triathletes this year reach there goal and are then lost.  Nothing to aim for, no direction in their training and they become bored.  My focus is 100% Ironman Copenhagen but once I have finished I plan to take a rest to recover then start light training but with a specific goal.  2011 will involve numerous Olympic Distance (1 mile swim, 40km bike & 10km run) tri's and some Sprint Tri's where I will be working on my technique.  My objective is to learn to swim & cycle better before I consider going back to Ironman at a later date.  So don't worry, the endurance knitting event can wait!

A glimpse of life

Today is a day off from training and I took full advantage by playing golf last night, my first Medal of the year, and sleeping in till 6.45am this morning!  Golf and triathlons have several things in common; nae dress sense (diamond jumpers!) and some serious money spent on "gear" that is supposed to make you better.  The pace of the game was pedestrian at best but it was nice to be able to talk without choosing your moment between gulps of water or air.
I also have accepted my first social occasion after Ironman which will involve a few alcoholic drinks.  My poor long suffering wife has offered to drive so she will probably continue suffering as I talk utter drivel all the way home after 2 shandies.  But today has given me a glimpse of life and with any luck some form of normality will prevail after 15 August.  I can hear you asking, but what next.  That will depend on the outcome of Copenhagen but for the next 12 months I can promise you, it won't be another Ironman!

Dangerous sport

At 5.45am the alarm went off and for a nano second I thought of ignoring it then threw one leg over the edge of the bed so that the momentum would carry the rest of me out and I would have no choice but to get up.  That's always the worst bit because when I got on my bike I reminded myself what a privilege it was to be cycling through such beautiful countryside and not battling cancer in a hospital ward like Mr Baldy. 
However cycling does have its risks such as the black Honda Civic which came over the brow of a hill and obviously saw me late.  I was cycling right on the edge of the B road where the gravel is and that is dangerous enough as with the thin tyres you can easily fall off, and potentially into the path of the oncoming vehicle.  The driver reacted late and swerved taking out a bollard that is there to warn them about the corner approaching.  Shame really that they didn't stop or we could have had a chat about the right temperature to wash my shorts at to get the skid marks out!  Otherwise feeling great with the easing of my training schedule in the run up to the 15th.

Mind games

While out running my 10km this morning in the smur (Scottish word to describe fine rain) nothing interesting happened which allows your mind to think through what lies ahead.  I have spoken to many newbie Ironmen in the last month and they have all confirmed that in the race there will be things that go wrong and you need to adapt.  There will be times when you feel like sh1t, this is natural and you need to push through it.  Sounds like life / business really and its all about your attitude and how you handle these challenges.
Think of "Mr Baldy" who is currently in hospital going through a stem cell transplant - now that is a battle and he is considering doing a triathlon next year which is a step up from bowling!  There's someone with an unbelievably positive attitude and which will see him through his treatment.  We're with you all the way Mr & Mrs Baldy!
Yesterday I sent an email to my friends trying to increase the total raised for Maggie's and got another £350 which is fantastic.  This morning I got a call pledging £1,500!!  This will take the total over £6,000 but I am still hoping I might find  a corporate sponsor to take us beyond the £10,000 target. Thank you to everyone who is supporting Maggie's.

Avoiding icebergs

5.45am porridge, 7am poolside for my last long swim before the event.  I covered 3,300 meters with the last 200 avoiding icebergs - let me explain.  At 8.30am they remove the lanes and that means the rather large ladies who do breast stroke at one length every 10 minutes start to lose their bearings and inadvertently wander into the path of other swimmers who are ploughing up and down the pool.  The iceberg name comes as all you see is their head and the "mass" is below the water line.  Don't get me wrong I think it is fantastic that they are in the pool swimming and set a great example to others who are tucked up in their bed.  However the sooner they get fitted with a sat nav the better as I almost split two of them which didn't go down too well - they had wandered 5 yards off course.  Felt great after the swim, it loosened off my legs.
Tomorrow is an hours run and the weather forecast looks like I'd be better and possibly drier avoiding icebergs!

14 days to go

In 2 weeks time I will be on the bike leg (112 miles) of the Ironman in Copenhagen.  This weekend was the end of the hard training and now it is about ticking over and resting my body.  I started training a year ago but the real training started in November when I signed up with my coach Steve.  Since then here is a summary of my training:
221 training sessions including; 45 hours on a turbo trainer (static bike), 123 hour and 2,812 km on the bike, 65 hours in the pool covering 150,000 m, 2 hours open water swimming covering 4,300 m and 66 hours running covering 725 km.
The hard work is done.  Now it's about preparing for every eventuality, going over what I need to do before the race and during the race.  Then it's down to executing the plan.  Thanks for your support to date and if you haven't already done so, please click on the link to my justgiving site and support Maggie's Cancer Caring Centres.

4 seasons in a day

Headed out at 8.30 with Jacques, Craig & Garry who are all in training for Mont Vontoux in September and as expected the pace was more than I was hoping for.  Craig & Garry headed back after 1hr 45 min as they didn't want the "full bhuna" and Jacques and I stayed the distance for the planned 5 hrs.  However we had to endure strong winds and numerous showers which meant we had to work hard to keep a reasonable pace.  The roads around here are a disgrace and at times its like riding across a ploughed field! 
Had one close call.  One of my bottles fell of the bike and Garry stopped to get it.  I slowed down and at about 1 mph couldn't get out my clips so fell over clipped into the bike.  No one saw it but when Garry caught up with me he did ask why I was covered in grass all down one side! Lucky escape as it could have been tarmac.
Got some good tips from double ironman Craig about how important it is to come out the water feeling fresh (I was thinking alive!), not to push hard on the bike no matter how good you feel as you need plenty in the tank for the run - it's all about the run I keep getting told and I am sure that is the case.  You don't see too many people warming up for a marathon with a 2.3 mile swim plus 112 mile cycle do you?  Must be mad but it's great fun.

Open water success

Tonight I had my best ever open water swim.  A good crowd had gathered at Loch Lomond from 3 different tri clubs.  The water was cold and in the past it has set my heart racing, especially in such an expanse of water.  But tonight was different.  I got into a fantastic rhythm which is what I have been trying to do and kept up with the good swimmers reasonably well.  We all chatted afterwards with some good tips swapped for Ironman.
Quick fish supper on the way back, coffee and some chocolate.  Early night as I am up at 7am for my 5 hour cycle with a couple of real cyclists; Jacques who is tackling Mont Vontoux in September (three times in 1 day!) and double ironman (yes double!) Craig - should be a real easy ride!

Me & Dolly

Woke at 6.30am to a beautiful sunny day and as I felt better I headed for the hills on my bike.  It is easy to lose concentration when on the bike and it doesn't take much to cause an accident such as a pot hole, ball bearings (i.e. cheap resurfaced road) or an Aberdeen leisure centre (otherwise known as a sheep to those outside Aberdeen).  So as I hairing down the hill picking my way between the pot holes on the cheaply resurfaced road covered with ball bearings, carefully plotting my course I was almost as surprised as Dolly the sheep who was standing in my way as I came round the corner.  My choice was simple; exit road hedge left or go for the softer landing.  So Dolly was going to get some go faster stripes until she stepped out of the way.  I'm not sure if the Merc heading in the opposite direction was a lucky as me going by the sound of the horn and brakes but at least he has airbags!
It was great to be back on the bike and it is essential preparation for my 5 hr bike on Saturday followed by a brick session on Sunday - 1hr bike immediately followed by 1hr run.  On Monday the level of training will reduce as the body starts to recover before 15 August.  Not long to go now!

Unscheduled rest

I went home early yesterday feeling the effects of my swim, I guess, and had a power nap for an hour.  Still felt tired and had a bad nights sleep feeling as though I had a cold.  So this morning I decided to move my training to the evening but still didn't feel right.  So I will take today as a rest day and hope by tomorrow I am fit enough to continue with my schedule.  I can't afford the time off training but I also can't afford to do any damage this close to the event.
I

Comparing notes

Porridge at 5.30 am, poolside by 7am for a long continuous swim to replicate the pace I will swim in my Ironman - my objective is to swim efficiently and exit the water having enjoyed the warm up!  If I am breathing through my bum then "the games a boggie" as we say. 
I managed to clogg up the lane as usual with the Athelite crowd doing shorter faster 300m sets and having to over take me, not that its difficult.
Colin, Gen & Graham from Athelite are all taking part in Copenhagen and we were comparing our training schedules in the run up to the event.  We have different coaches and as we vary in age and standard, we are taking slightly different approaches as I still have a hard weekend ahead before my training starts to taper down whereas there hard work is over.  It was interesting to hear that Colin slowed down too early last year and his hips seized so it will mean doing something every day but not too much.  I can look forward to the rest AFTER the event.

No 2 dogs are the same

When running this morning my mind was wandering, thinking what will I write in my blog  -it is a grey, wet and boring 13km run, not anything of interest.  I reflected on the film I watched the previous night, The Mask with Jim Carey.  Now you may remember the cute wee Jack Russell, as well as Cameron Diaz but that's another story.  Well at 6.45am a Jack Russell came rushing out a garden chasing me 30 yards down the road snapping at my heals certainly got my heart rate up more than Cameron Diaz did - just!  When you are pacing yourself you don't need that type of sprinting but I'll be ready for the wee bugger the next time.
This weekend was Ironman Switzerland and four athletes from my club had entered but sadly only two finished.  It is a cruel reminder that a years training can get you to the start line, which is an amazing achievement in itself, but luck is required to finish without being withdrawn due to injury or complications.

Fine tuning

It's great to be back.  My new training schedule is through and I have two more weeks of fine tuning with some key sessions in all three disciplines.  Today was a 2 hr 15 min 55km bike ride to get my cycling legs back as I hadn't been out on the road for almost 2 weeks due to the rain and wind before I went off for my weeks training in the heat.
I checked Copenhagen today and the weather is cooler than Portugal - only 20 - 23 degrees so lets hope that continues. 
Later on I went out with my son on a short training ride as part of his preparation for the kids event.  It was good to hear him complain of a sore bum after the ride so perhaps he knows what I am going through - not that he will care!

Acclimitisation & the snake!

Have you been missing me?  This is the first chance I have had to report back.  On my first run I left at 7.45am to miss the worst of the heat - it was only 25 degrees!  While trying to focus through the sweat I almost ran into a snake!  I would have broken the world distance record with a hop, skip, jump and a few swear words - turns out the snake was dead.

Some excellent swimming sessions but the hardest session was my 1 hr 45 min run which was really tough as I started at 4pm in 35 degrees of heat in order to get close to the Copenhagen conditions.  The toughest part was the mental side - keeping going when the heat was just full on.  No side effects the following day when I rested.

Back home to the Scottish weather and my tapering programme when the body gets more rest in preparation for the main event.  This has been a great trip combining training and holiday.  The acclimitisation has been essential and the experience of running in the extreme heat had been a valuable lesson - I will need to be so tough mentally to cope with the conditions.

Heat training

Europe is currently going through a heat wave and I need to prepare for temperatures of over 30 degrees while I am swimming 2.4 miles, cycling 112 miles and running 26.2 miles.  I will be on the go for up to 15 hours and the temperature in the UK at the moment does not help with my preparation.  Today I decided not to go out into the rain and wind and started my turbo session at 6am.  I continued for 75 minutes and practiced my hydration as when you are outside in the wind and rain you are not so tempted to drink - indoors when the sweat is poring off you drinking is much easier.  Tomorrow I go to my "training camp" abroad and will concentrate on my running and swimming but I will keep you informed as to how I am getting on.  Hope you get some better weather while I am away!

Turbo driven

Had a long lie, 6.30 am, as I was tired from my double session yesterday.  The weather and work meant I got on the saddle at 6.30pm for an hour on the turbo.  Turbo bike sessions do not replace real cycling on the road but I should now have enough miles in my legs for Ironman and the turbo being indoors means I get to work out in the heat.  One more bike session tomorrow and whether it is turbo or road will depend on the weather.  Then on Saturday I am away for 1 weeks swimming and running training abroad to acclimatise for Copenhagen.

Real men in Speedos!

The constant training is tiring and you have to listen to your body so without any guilt I had a "power nap" in the office for 20 mins in preparation for my swim tonight in Loch Lomond as my 12 km run this morning was telling.  I had arranged with a pal of mine to meet me there for a swim and he turned up with his swimming partner - they are part of a team that's swimming the channel.  He had said the water might be cold due to the rain however I wasn't expecting to see them wandering into the loch in Speedos!!!!!  You are not allowed to swim the Channel in a wetsuit.  I felt a complete wimp in my wetsuit and this wasn't helped by the fact they are good swimmers.  However they kindly nursed me round the choppy 900 m course and while I dried off they went back for more! Real men in speedos - I'll stick to my wetsuit.

Mount Kilimanjaro

Billy Connolly once said there was nothing wrong with our weather it was just we were wearing the wrong clothes!  Well this morning as the wind swept the rain horizontally towards me I was glad I had remembered that comment before going out for my 12km run - dressed more for winter running.  I also bumped into some friends at 6am who had rucksacks on their backs and were off training for their charity trip to Mount Kilimanjaro - well done boys and keep up the hard work.   You see it's not just me on a mission, loads of people are doing it in their own way.
Tonight, weather permitting, I will be "rubbered up" in my wetsuit dipping my toes in Loch Lomond as I need the open water practice.  However if there are white horses on the loch tonight I think I'll reconsider and let Billy Connolly know we may have the right clothes but you can still drown!

No rubber ring required!

As we draw closer (32 days) to Copenhagen Ironman my coach Steve focus's alters my training regime to reduce the endurance element as the hard work is "almost over" and increase the intensity of the sessions i.e. get the pain over quicker.  Todays swim involved 5 x 100m warm up, a 35 min continual swim (about 1,500m  if I counted right but can't be sure) and 8 x 50m warm down.  I was asked to leave out the pull buoy which keeps my bum higher in the water like a wetsuit would, and obviously this makes the swim harder.  So I did and yes it was harder but I tried to maintain my stroke throughout - apologies to the Athelite Triathlon Club swimmers who had to keep overtaking me!   The rest of the week will involve two bike rides, one run and an open water swim before my training camp in the heat the following week.

Rest day - on the golf course

I managed to combine business, rest and golf all on the one day.  My first 18 holes of golf this year and it was great fun.  However I forgot all my ironman training and didn't take water or nutrition on the course so I was slightly dehydrated and hungry when I came off - still won the money!  When the ironman event is over I will cram in three medal rounds to retain my handicap before the season ends but today was fantastic seeing the course in brilliant condition and enjoying the company of my friends.  A slight change from the loneliness of my current training regime but that's the only way I can be prepared for ironman!

Big Bike Ride

Today almost didn't happen as I didn't get to bed till 2.45am as my son missed his bus from T in the Park and I had to pick him up!  The my daughters alarm went off at 5am, she was away on a sleepover, so I had to get up for that.  So when I dragged myself out of bed at 11am I wasn't feeling refreshed or motivated to get on my bike but my coach had underlined how important this session was.  It was a milestone in my cycling - 6 hrs and 140km in very testing conditions, wind gusting up to 35 miles per hour almost made me turn back as I was nearly blown off the road on a few occasions.  It was dangerous but conditions improved and this would be my longest and last big ride before the event - character building!  I will continue cycling in the run up to the event but the mileage will be less.
Ironman is an an interesting concept in that the first time I will swim 2.4 miles will be on the day, same with the 112 miles on the bike and same with the marathon.  In addition I will never have put them together at that distance before - a real challenge.  That's why each training session is so important.
So tomorrow is a rest day and having had my steak, pasta, veg and milk I am dressed in my compression clothing to help my recovery while I watch the footie!

35 days and counting

The weather changed the programme today, I trained indoors with a 90 minute turbo bike session.  Sweated like a pig and had to take plenty of fluids, so good practice for the 30 degrees in Copenhagen. I also received my new training programme for he next two weeks and it involves a lot of work.  Next week is concentrating on cycling although I will get in another open water swim in Loch Lomond and also an easy run.  The following week I am going training in the heat and will be focusing on my running with regular swimming.
Today my middle son Ali decided to enter the kids triathlon in Copenhagen which will be his 1st.  He's a good middle distance runner so I'll be working with him in the pool and on the bike when I get a spare minute!  Putting the three disciplines together feels weird at first so we'll see how he gets on.  Now going for a "cat nap" as I prepare to pick my eldest son up from T in the Park at 1.15am and cycle fr 6 hours on Sunday!

Double Dip

Today was a double dip - 7am 2,100m at Tollcross followed 12 hours later by my first ever open water swim in Loch Lomond, 900m.  I swam with my pals from Athelite Triathlon Club in both sessions and it was particularly good to have them at the Loch.  Deep, dark, cold and choppy water to start with means you have to confront your fears and concentrate on the job in hand.  What a beautiful location and I think it will become a regular for us - you don't get scenery like that in a swimming pool!
All set for my busy cycling weekend and I will start my recovery while watching the world cup final on Sunday night.

Mental focus

Last night I was studying my bible "Going Long" - it's about training for Ironman.  My training will start to taper / reduce in a couple of weeks but that doesn't mean the work stops.  I have to make sure my "mind" is focused for the event and ready to adapt to the conditions.  A couple of key questions were posed; why are you doing it? What would it mean to achieve this goal?  As I was running my 10km this morning a 6am I used the time to focus on those questions.
There are a couple of answers to the first one; to raise money for a fantastic cause that friends and family have benefited from - Maggie's Cancer Caring Centres.  If you know anyone suffering from Cancer then get them along to Maggie's, it's a special place.  Everyone knows someone who has suffered and I was delighted this morning to read that Jennifer Saunders had won her battle against breast cancer.  The second answer is I wanted to do something that stretched my physical and mental capabilities.  In training for Ironman it has taught me a lot about myself and opened up a whole new world - who knows what's next but one step at a time.
As for what it would mean to me to achieve this goal well I don't think I will really know the answer until it's complete.  But I think it will prove to me that you can achieve whatever you want as long as you have the desire, a plan, support and dedication - there are no short cuts.  Between now and the event I will continue to prepare my mind as everyone says 50% of Ironman is down to your mental strength and focusing on the first question in the darker moments will get me there.  Thanks for your continued support.

Blowing the cobwebs away

Following yesterdays early morning swim, I was knackered by the end of the day.  You are told to "listen to your body" and mine was saying it was still tired from the weekend so I had an early night.  I also had a long lie, 6.15am, and didn't go on my bike 1st thing as I wanted as much rest as possible before training.  Today was a busy with a lot of meetings and travel so when I got home I wasn't really looking forward to 1.5 hours on the bike as I could happily have had my dinner.
But every session in the run up to the event is essential so I went out on a sunny but very windy 1.5 hour ride.  I don't normally train at this time of the day but  really enjoyed it as it blew the cobwebs away (almost blew me away at one stage with a side wind!) and refreshed me.  It's not a long session, really just meant to keep my legs going in preparation for the heavy effort at the weekend.  Now I can enjoy my dinner and watching the footie with the family.  Early run tomorrow so another early night.

Getting there

Back in the pool this morning and knocked out 2,000m in an easy session - I never thought I would say that!  As this is a recovery period from the half marathon distance I ran on Sunday (after a turbo bike warm up) it wasn't meant to be a hard session.  The lane was busy so plenty of flying arms, legs and waves to avoid but I'd better get used to that as the swim start in Copenhagen will have at least "waves" of 400 people starting at the same time.  Depending on which wave I am in I may end up in the middle which would not be a good idea as fists and feet do make contact.  This week I am planning to have an Open Water swim but it will depend on the weather which doesn't look great. 

Define rest?

In the middle of the night my training schedule came in for this week.  It's an easy rest week according to Steve due to the long run yesterday, give my legs a chance to recover - how considerate I thought, then I read on.  I could bike up to 90 mins today if I felt like it, swim Tue, bike Wed, swim or run Thur, swim or run Fri, 2 hour bike on Saturday so that I am prepared for the 6 hour bike on Sunday!  Ok so now we are getting serious.
Obviously next Sunday is the big one and I will need to get my nutrition right for that and get some more inner tubes in case I get a puncture in the middle of no where.
Congratulations to four of my club mates from GTC who completed Ironman Austria on Sunday and can wear the Ironman badge of honour - a few more are off to Switzerland for their Ironman in a couple of weeks followed by me in Copenhagen.   How time flies when you are enjoying yourself!  I am going to enjoy my rest today.

Severe weather warning

I was away for the weekend so had Saturday off.  I travelled back a day early so my son could compete in an athletics event and then headed home for my own training. Today was scheduled for a 30 minute warm up on the bike followed by a 2 hour run but the wind was blowing 35 mph with intermittent showers - I really wasn't in the mood but knew it had to be done as every session this close to the event is important.
I didn't risk going out on the road on the bike due to the wind so did a turbo session in my summer house - 30 minutes later I was soaked to the skin, great warm up and perhaps I should do more of them to get used to cycling in temperature.  The run was hard as I battled in the wind but I felt good.  The debris from the trees was evidence of the strength of the wind and even the cows were lying down just in case they got blown over!  Rest day tomorrow and a new training schedule will come through from my coach.

Total wipe out (almost!)

Change of routine this weekend and as I was having a day off work I went for an early morning 3 hr cycle.  I decided to stick to the "B" roads which were quiet and the threatening grey/black clouds didn't dump on me as the strong wind chased them away.  The tri bars I had fitted have made a real difference as you present less of an obstacle to the wind and therefore go faster however it does make you slightly less stable on the bike which is tricky in the wind.
Add to that some more resurfacing work and it was very close to total wipe out as the ball bearings were 2 inches deep and it was like riding on punctured tires.  You know you are close to coming off when you start speaking to yourself - aloud! 
On my journey today I was thinking that it's hard to believe that I have now been riding for 2 years with my first sprint triathlon in Nairn in September 2008.  What a journey and there's more to come - thanks for sharing it with me and supporting my efforts to raise money for Maggie's Cancer Caring Centres.  If you haven't had a chance so far then there is a link on this site to my charity page.

What happened to summer?

I slipped out this morning at 6am on a grey, wet and windy morning - but it was warm!  I like the rain when I am running (in the summer) especially when you are going under trees and hear the noise as the rain bounces off the leaves.  Everyone else was sensible and stayed in bed but I was joined by a herd of cows as they jogged down the field tracking my progress or at least that is what I thought until I saw the farmer preparing their breakfast.  Ah breakfast, the porridge is on and I am starving, need to go.

Buns of steel!

I went to bed at 9.30 last night as I was shattered following the swim but it was probably the weekends efforts that were still in the system.  I woke at 5am intending to go out for a 1.5 hour bike ride at 5.30am.  I felt rested but couldn't be bothered so I had another 75 mins in bed then had chocolate muffins and tea before my cycle - good energy!!!
As you can tell I wasn't in the mood but needs must so I decided to make the most of the time on the bike and thought through a conference call I have this morning.  Great use of time as I came up with a few angles I hadn't considered before.  That was set aide as I pulled into a B road that had been resurfaced and riding for over a mile on ball bearings certainly keeps your cheeks clenched as your chance of coming off the bike are very high - it's the horrible crunching sound as you go over them that sends a shiver down your spine.  But the benefit is you end up with buns of steel - who needs palates anyway when you can ride a bike and get the same benefits but with fresh air!
Back home for some porridge and decided to have a few more muffins washed down by coffee - now bring on the world, I'm awake and ready!

Riding the waves

Early morning swim was busy.  Plenty of waves and turbulence as too many people squeezed into the fast lane so my 1st 600 m was done in a record time.  This might sound good but it made the other two more difficult as you are meant to start off slower.
Swimming isn't that sociable however during the short breathers between laps it's great listening to, and joining in with, the group of 70 year olds that are there every day doing between 800m and 1,500m - good on them, what an example to the couch potatoes.  To these guys it's a way of life and a great way of staying fit and keeping in touch - I am full of admiration for them and hope if I reach that age I can swim as well as they do. I will miss them when I go back to the 50m pool at Tollcross which is better for my swimming.

Day off

As you know Monday is my recovery day.  Many people training for Ironman never make the start line because they get injured as they don't let their body recover.  So what do I do on a day off - eat, eat and eat.  I'm just back from a lovely Italian restaurant with my wife, who is sacrificing a social life with me during the 11 months of training.  So when possible we try and take advantage but we don't go over the top as I will be in the pool tomorrow at 7am - another 2,600 metres concentrating on my technique to allow me to exit the water in Copenhagen after 2.4 miles fit to cycle 112 miles and run a marathon.

Hottest day of the year!

Today was always going to be tough following the 5 hours on the bike yesterday, but add to that the heat and it was always going to be challenging.  A brick session was in store today which is a one hour bike followed by a 75 minute run - strong winds added to the challenge but kept the temperature down.  My legs felt great on the bike and I practiced my feeding on the bike which is so important.  During the run I was staying hydrated and feeling good but towards the end my legs could feel the effort from the weekend.  This doesn't concern me as it is all about your mindset - mine today was set for the task which was completed in the appropriate time and on 15 August the mindset will be on the three aspects of the event.
Plenty food to follow and even a couple of pints of Guinness (which contains iron!) as tomorrow is a day off.

Pot holes & punctures

Today was my 5 hr solo ride (120km) and I was all geared up for it - 4 drinks (fitted a rear mounted holder last night as I need to carry more refreshments as the distance increases), 3 protein bars, 2 gels, 2 turkey rolls and a banana).  It didn't get off to a good start when I had to bunny hop over a pothole which resulted in 2 drinks crashing to the ground and one container smashing - I'd regret that later.  Travelled through fabulous countryside and was enjoying the ride when I hit 5 small pot holes in a cluster resulting in my first on road puncture.  Being utterly useless with my hands I always carry a special canister of foam that is meant to sort punctures without having to strip the tyre.  It worked, for a full 5 minutes and then I had to pull over and replace the inner tube - new personal best it only took 15 minutes and great practice for Copenhagen as it could finish your race.
Finished all my food on the bike which is necessary as I am practicing eating without stopping however in the last 30 minutes I could have done with my water as 3 bottles of carbohydrate drinks leave you wanting more refreshing.  Got home and refueled with salmon and lots of salad - I haven't deliberately changed my diet but my body has started craving salad and vegetables and the volume of food intake has increased.  Washed that down with coke, coffee and chocolate while I watch Wimbledon and no doubt will probably end up having a wee snooze!
Tomorrow will be the tough day as my tired legs will be facing a 60 minutes bike (warm up) followed by a 75 minute run - 1 step closer to Ironman.

Beware swimming love birds

It may be news to you but there is an etiquette to swimming in lanes so I was a bit frustrated this morning when two love birds almost swam breast stroke hand in hand up the lane - there is a sign at the end of the lane saying "fast lane"!  I was under instructions to time certain parts of my swim so had to take the risk in overtaking them which knocks your rhythm out and can be dangerous if someone is swimming in the opposite direction.  The couple probably were annoyed with me creating a few waves on the way past but if the pool attendants had done their job it would have been a lot easier.  At one stage I was about to give up and get out the pool when I realised that I was wasting energy focusing on the negative.  How often do we do that in life I wonder?
So I ignored the swimming love birds and got on with the task that I'd been set.  The frustration and negativity disappeared and I felt better for accomplishing my goal.

Anyone for tennis?

If you didn't see the tennis last night I am sure you will hear about it this morning.  Two gladiators slugging it out, 59 all in the final set and it's still not finished.  Every record smashed but there a couple of points I'd like to mention.  Nicolas Mahut (who was bouncing around like a spring lamb) served to stay in the match 54 times - what does that say about his mental toughness?  On the other hand John Isner couldn't move for his cramping legs yet boomed out his serve and some how held on when his body would be telling him to give up!  Despite all of that they still played some amazing tennis.  Great motivation for me and I am sure when I am digging into my reserves during training or in the ironman event I will replay those images in my head with the message "keep going".
It made my 12 km in 49 mins this morning seem extremely easy as my running legs are really coming on.  I am getting faster within the heart rate limits set by my coach.  Still have an issue with my toes but I will get this sorted.  Just keeping the legs going until the heavy duty training at the weekend.

Real heroes

Yesterday I received an email from a friend referring to my "heroic efforts" which was appreciated as 10 months of training isn't easy.  However the real heroes are people like my pal Baldie who is going through intensive chemo at the moment - just checked in today for his 3rd bout.  His pals have gone "Kojak" to raise money for the hospital which I think is a shining example but not one I am going to follow.  The local pub, whose profits have plummeted recently, are also collecting for him.  I know Baldie checks the blog daily so if you want to give him some encouragement then feel free to post a comment - "come on baldie" will do fine.
This afternoon he will be getting pampered and watching the tennis followed by the footie followed by the tennis then a massage - no more than he deserves.
Almost forgot, started at 5.30am with a 90 minute cycle which will prepare me for the weekends efforts and Baldies progress will keep me going!

How do you eat an elephant?

....in bite sized pieces!  So how do you swim more than double what you thought was impossible 12 months ago?  Apply the same method.  Today my swim was 2 x 300m to warm up, 6 x 50m working on the efficiency of the stroke (try not to look like someone drowning!), 2 x 800m timed which will give my coach a measure of my progress and 6 x 50m warm down.  It seems like a lot but once you get started you get into a rhythm which is so important. 
Back for my 2nd breakfast of the day, my 1st was porridge at 6am, of bacon, eggs, toast and chocolate fingers - that will replace a few calories!  Motivation is high after a session like that knowing I am one step closer to my goal and that I continue to receive support for Maggie's from family, friends colleagues, clients and even strangers - thank you, you know who you are.

Normal life returns - for a day

After two hard sessions, Sat & Sun, I get a day of rest.  Today was so beautiful I was tempted to have an open water swim in the birds toilet (see earlier blog) but as the day went on my legs felt weary so I skipped the swim and organised a BBQ instead.  Is this what normal life is like?  Mind you there was no ice cold beer while cooking which is what I am used to do while burning food. So Steve the coach understands how my body works and recovery time is very important.  Tomorrow I will be back in the pool trying to perfect my technique to make my 2.4 mile open water swim easier in 54 days and 9 hours time - not that I'm counting!

Mad dogs and Englishmen

Today was a brick session - bike immediately followed by run.  I deliberately chose to go out in the heat of the day in order to prepare for the climate in Copenhagen in August.  A steady 1hr 15 mins on the bike taking in a couple of reasonable hill climbs went well with my heart rate lower than yesterday when I was chasing the mountain goats!  Immediately off the bike, running shoes on and away for an hours run.  I'm glad I ran with a drink (non-alcoholic!) because you wouldn't survive without it.  Despite that and a sore toe I ran at a good pace which is encouraging however I will have to visit the physio and the podiatrist again as I wouldn't like to run a marathon with the discomfort in my toe.
My new training schedule came in from my coach today and as expected it involves a few 6 hour bike rides and a brick session with a 2 hour run.  This is the build up phase before we ease off in the few weeks leading up to the event - I suppose you can't swim 2.4 miles, bike 112 miles and then run a marathon (26.2 miles) without putting in the ground work.

Riding with mountain goats

Today was my first day back at real training after my recovery week from the Bala middle distance triathlon.  Having had an easy week I did have to force myself out the door as the lure of a BBQ in the sunshine was tempting.  As you know most of my ironman training is done on my own because that is how it will be on August 15th in Copenhagen.  But today I went out with Stewart (ironman) and Jacques (mental cyclist) who are both in training for the Mont Ventoux in September - the equivalent of climbing Everest and something most sane people wouldn't attempt in a car.
So I spent 3 hrs 10 mins chasing them over 75 km.  When we reached the slightest incline, never mind hill, they pulled away and I then tried to catch them up on the downhill while they rested.  They could have left me for dead but encouraged me to "keep up".  Looking at the positive side it was a good exercise in mental strength which is so important when I will be competing for up to 15 hours - ride your own race and ignore the others.  I think I will be doing more cycling on my own as our goals and abilities are different although the banter is fun.

Emergency action!

This morning I was meant to be swimming in Loch Lomond but my swimming partner couldn't make it - things happen for a reason in life.  The great thing about triathlon is that it involves 3 disciplines so I decided to go running to loosen off the legs from the weekend.  It started well but as I was leaving town I felt a twinge in my stomach - uh oh, memories of my Holland trip came flooding back so using my experience I quickly gathered some docken leaves as a tsunami was approaching fast!
As I exited the town boundary I lept over the first hedge I could find into a farmers field and found myself up to my knees in muddy water.  No time to stop, tsunami over and two joggers go past giving me a strange look.  Obviously I didn't want to be seen by anyone due to my unsightly appearance (and fragrance) but had to cross town to get home before the commuters get up so the last 5km was done at a reasonable pace - the show must go on as they say.  As I said earlier, things happen for a reason, can you imagine if this had happened when I was in the middle of Loch Lomond in my wetsuit!  Legs felt great so back to some real training tomorrow.

Family 1st

Still in my recovery week and I was meant to be having a 1.5 hour cycle this evening but a domestic emergency meant I had to visit Sainsburys and cook the dinner for the kids.  Based on my coaches plan a rest this week will do me a lot of good as avoiding injury through training is the no 1 priority.
Tomorrow morning I will be swimming in Loch Lomond at 7.30 am - what a privilege, I can't wait.
While in Sainsburys I bumped into a friend whose boyfriend is taking part in the West Highland Way run at the weekend - that's 95 miles from Glasgow to Fort William.  I walked it once with my wife in 5 days and was knackered but they will run it in less than 24 hours - and you thought I was mad!  Good luck to all the runners - you are all bonkers but respect for the effort!

Dogging work!

Spoke to my coach last night and was pleasantly surprised that I don't have a hard week of training.  It a recovery week so today I had a long lie, 6.30am, and worked from home.  At 12.30 I dogged off work (don't tell anyone!) for an hour and went for a spin on the bike - 20km.  Legs felt great and heart rate was low so it looks like the recovery plan is working.
My Maggie's campaign (www.justgiving.com/derekmissionironman) received a lot of money yesterday and we are now up to £4,202 (including gift aid) but we need to get closer to the £10,000  so please spread the word.
The next 59 days will involve some long open water swims as I need to be able to complete 4km without being exhausted, probably Loch Lomond, and some 5 / 6 hour bike rides so I am going to enjoy the rest this week.

No rest for the wicked

Monday was my day off after completing the Bala middle distance event – the last major race before Ironman Copenhagen in 60 days and 21 hours time. So I went back into the pool today more as a recovery session than a training session. Still did 1,000 metres but nice and easy and also used fins to work on my kicking which isn’t very good. I haven’t spoken to my coach yet but swimming is going to be a major part of my training as I will be doubling the distance to 4km and need to make sure I don’t experience difficulties as I did in Bala.
With Copenhagen being almost flat the ride should have a much quicker average speed but I have to step up from 81km in Bala to 180km then double the run distance when I come off the bike. That should keep my training focused and the thought of your support and raising money for Maggie’s will keep me going. 
This afternoon I spotted a very elderly couple.  The man was helping his wife (I presume) to walk and in the 10 seconds I watched she was lucky if she took 2 steps which seemed to take a lot of effort, but she was determined.  It reminded me our goals are all relative and that brave lady was working on her own ironman.  We all need goals to keep us moving.

The Bala Middle Distance triathlon

Now I know why it is ranked in the top 10 toughest middle distance Tri's in the world - OMG!  It was the Welsh & British Middle Distance championships at the same time so some serious athletes around - a total field of about 650.  Before the swim I was nervous but excited.  I had never swam 2 km open water before and it wasn't helped as the wind picked up and waves started to appear.
I had set myself a target of 45 mins and made it in 42.  I was pleased as I had been sick at the furthest away point due to taking a wave full on in the face.  I also suffered cramp in both hamstrings and thought my race was over.  Not as bad as one guy who was 2 hours in the water and wasn't allowed to go on when he got out - well done though for perseverance.
The bike was the toughest 81 km I have ever ridden.  I lost 10 mins on the first 20 km due to hills and wind.  The hills were never ending and I thought I might end up being last cyclist back but in the last 15 km I started overtaking people.
The run can only be described as cruel / brutal.  Undulating long hills the whole way.  My coach had told me not to walk so I didn't although plenty of people did and at times I would have loved to.  It hurt but I had a great run finishing the 13 miles in 1hr 48 mins which was under the 2 hr target I had set - really pleased with that result.
Total including transitions was 6hrs 14 mins.  Lots of lessons learned on the day that I can use in Copenhagen but probably the most important one was keeping the voice in my head positive and having a purpose such as raising money for Maggie's meant I couldn't give up.  I was quite emotional when speaking to my wife on the phone afterwards as this was a big stepping stone for me in my goal to become an Ironman - lots more work to do starting again on Tuesday.

The waiting game

I arrived in Bala at 9.30 on Saturday as I couldn't get out of that hotel quick enough.  After some breakfast I went for a wee cycle and came to the conclusion that Bala is beautiful and hilly.  Checked into the Red Lion Farm B&B - highly recommended, so friendly and even gave me £10 for Maggie's Cancer Caring Centres!  Went for a swim in the lake - baltic but after the first 5 minutes yo warmed up or was I numb? 
Didn't get to see my club mates so had dinner of steak and pasta before retiring to watch the world cup - not so many red crosses down here, can't imaging why?  Too much time to think and had to work hard to rationalise with the voice in my head - "yes it was 11 months since my last triathlon, but I had done the training"! Bed by 10pm.

Going commado

I Travelled down to Chester today (Friday) so I would only have a short trip tomorrow to Bala and not be too tired. Busy day meant I didn’t manage to get on the bike but I did get to speak to my coach and run through last minute preparation. Here is what I packed:
Swim: wetsuit, trisuit (for bike & run), cap, goggles, contact lenses, heart rate monitor & watch. Bike: bike, foot pump, shoes, insoles, shoes, sun glasses, helmet, gloves, socks, tribelt (to hold the number)inner tubes, repair kit, WD40, sun cream, bum cream, 6 protein bars, 6 gels, High 5 and 4 bottles for the bike, towel Run: shoes and hat. With all that to think about I forgot my boxers so I’ll be going commando!
Arrived at The Comfort Inn; good marketing in the name, it’s a dump. You couldn’t swing a Manx cat in the room and in one of the drawers along with the managers welcome letter are two free entry tickets to a lap dancing bar in town – in all the hotels I have stayed in, this one definitely has a different marketing approach and no I didn't use the tickets!
Went out for some dinner in a friendly pub, strictly fresh orange, but needed to ask what the red cross flags were for?

Hungry boy!

Triathlon training gives you an appetite due to the calorie you burn off - 4,000 in a 4 hr cycle on a Saturday so imagine what I am going to go through on Sunday when I add on the 2km swim and a 20 km run!  So my breakfast meeting at 8am included muesli, fruit, yogurt, bacon & eggs with toast.  Lunch was fish and chips and dinner was my daughters favourite, home made pork stir fry.  In between there was the odd banana and some chocolate.  If you want to eat and not put weight on, try triathlon.
Today the bike was fitted with tri bars.  After my sports massage, to keep the legs in order, I went for short and slightly wobbly ride.  Tomorrow I will have an hour on them before I head off for Bala.  This will allow me a relaxing day examining the course and getting registered.  The family aren't accompanying me as it is our annual gala day in town but I will meet up with some of my club mates - probably the last I will see of them as they are a lot faster than me!  The excitement is building.

Calm before the storm

Easy 45 min run, ironman pace and could have gone all day.  However I know that on Sunday when I pull on my shoes I will have a challenge on my hands having swam 2km and cycled 81km. 
Tomorrow I am getting tri bars fitted to my bike so it will be interesting to see how I ride with them as it alters the position quite considerably - in theory it reduces wind resistance but I am not sure about my flexibility.  I'll soon find out.

Swimming break through!

It might just be my imagination but this mornings swim session went really well.  My stroke seemed more efficient / effective and I wasn't too tired at the end.  Granted it was a shorter swim as I am tapering this week but it did boost my confidence after last nights open water swim.  This week is all about keeping it ticking over for Sunday and I will need to discuss my strategy for the race with my coach later on in the week - probably try not to get caught in the rush in the swim, knocked down on the bike and finish the run before the organisers pack up!  To be serious there is a lot of planning to make sure in the middle of the race when you change from one discipline to another that you haven't forgotten something vital such as sun cream or bum cream or even worse, getting them mixed up!!!

Tapering - yeh right!

On Sunday night I got my new training schedule through and this week I am meant to be tapering i.e. an easy week before my half ironman on Sunday.  Day off today after the hard weekend, that's a good start - swim on Tuesday, run on Wednesday, Bike Thursday & Friday and a short swim on Saturday!   Thanks Steve, I am glad it wasn't a full on week!
However Monday is the only time I can sneak in an Open Water swim and I need the practice as it's quite different from swimming in a pool - they don't get everyone out the water if there are brown objects floating.  As I hobbled across the stones (forgot my flip flops) I could see people thinking, look at that ironman - ouch, ouch, aahh, b****r.  I managed 10 minutes before my earlier pasta tried to make an appearance so I decided time for a shower.  I had applied "glide" to my arms and legs before I went out so that I could get the wetsuit off quickly as previous attempts had looked like a wrestling match.  To the amusement of the other swimmers in the changing rooms I tried to look as though I wasn't putting in any effort to extract my arms, which I was, but when I kicked my leg to get the suit off I ended up in the air and then on my bum - ironman my a**e!  Lessons learned are don't be lured in by the temptations of my wife's pasta before going training, consider the terrain I'll be walking on before swimming and only fight with the wetsuit in private!

Juggling

The morning started off in A&E with my daughter who had fallen of her trampoline the day before - we had iced it but the pain was still there.  Turns out it was broken so felling really good about that one especially as I hadn't had time to put up the safety net.  Then onto a football tournament with my son to watch parents shouting abuse at each other.  They are passed their best and really need a rest - the kids that is!
Went out for a brick (bike & run) session not feeling motivated.  However as I had very specific goals in my last major training session before Bala next weekend, my focus improved and I got stuck in.  Great bike session for 1hr 15 minutes and then straight onto the run.  It was set up for a faster than normal run and although my legs felt tired at the beginning I had a good run.  This just goes to prove that it is about your attitude and focus.  Next weeks training will be lighter as I prepare for Bala but this weekend has demonstrated the importance of mental attitude in achieving your goals.

Can't be botherd!

Started Saturday making breakfast for the girls who had stayed over for my daughters birthday.  Then off on the bike for 4 hours but I really didn't feel like it today.  As I have said before it's all about attitude.  I didn't have my usual focus when riding and bumping into my pal Jacques, who is recovering from injury, didn't help as I could have stayed and chatted all day.  But I ground it out and completed the 87 km - it is all about attitude but I didn't feel great afterwards and forgot to write up my blog!

Limits are in the head

Early morning swim covered 2,700 m - 1 year ago I was worried about completing 750 m and 1 year before that 40 m. I had a voice in my head telling me I couldn't do it.  Today I heard two very large ladies discussing completing 50 metres and how good they felt.  They had set it as a goal, planned their training and succeeded - now they are aiming for 100 metres - that's breaking the limits in your head.  If you have the desire, and that's the secret, put together a proper plan with someone monitoring your progress then you're on your way to raising the bar and silencing the voice in you head saying you can't do it.  Go for it and have fun on the journey - I certainly am.

Measuring progress

Another 5.40am start on the bike - the best part of the day.  During my 90 minute ride you get time to think about what ever comes into your head.  My thoughts turned to measuring progress because the previous night a friend had said how fast my time was in the Etape race (81 miles in 4hrs 58 mins).  I was pleased with my time but didn't think it was fast as I was 1.5 hours behind the winner and came 2,263 out of  3,616 cyclists!  But it did make me reflect that results are relative to where you are and where you set the bar.
12 months ago I took part in a 50 mile race and came off walking like John Wayne.  I did think at the time, how was I going to manage 2.4 mile swim before the bike, add another 62 miles onto my 50 and then run a marathon?  As I am 72 days away from Ironman I do believe that all the training will pay off because the structured build up of training has raised my levels of fitness and therefore my expectations.  On 13 June I will find out how my progress is going as I compete in the Bala half Ironman.
I'll leave you with the thought that a goal without a plan is just a wish - why not get some goals written down that you would like to achieve and make a start?  These light mornings are worth getting up for.

Split shift

Today was a split shift; early bike and late run.  Left the house at 5.45am and ran into congestion - a dairy herd!  Breakfast on the bike was a gel, a protein bar and a 500ml carbohydrate drink to give me energy. 34 km later back home for Muesli and fruit.  Diet is an important part so a banana mid morning is required to keep me going but I had too many coffees as I was in back to back meetings.  Lamb shank with plenty of veg for lunch with sticky toffee pudding and ice cream to follow.
I crammed in a protein bar before my 45 min run at 6.30 and had another 500 ml drink while running.  I have to practice this as it will be essential for the race.  Home at 8.30pm and 4 small poached eggs on brown toast and a wee bit of chocolate washed down with a pint of milk - reasonably healthy I think.  Just time to write the blog, help with the kids home work and not to forget a shower or I might get some complaints from the "management"!  Bed by 10.30 as I am up again for a 5.45am start on the bike.  Feeling good!

Different time zone

Following the exploits of the weekend at the kids football tournament with the amigos, I was back to training.  I went to bed early as I needed the sleep and was up cooking my porridge at 5.45 to be ready for my 7am swim.  That is when I noticed my alarm was on European time and it was 4.45am!  This was my first time in the pool in a week and while I survived the 2,700 metres workout I know it wasn't my best.  Back to proper food and my structured training plan -the thought of raising money for Maggie's and the help they provide keeps me going.

The loneliness of the long distance runner

Following the second football tournament in two days (won the first one, third in the second) the kids team return to base for some relaxation before heading home on Monday.  But not for me.  The kids head to the pool, the amigos the bar and I start out on my run although the thought of a cool pint was tempting.  Holland countryside is beautiful but heavy thunder restricts my run to an hour and I get in just before the heavens open.  Committing to Ironman means sacrificing many things but I did get back for a couple of beers and a steak as all training and no play could make me exceptionally boring!  On Tuesday it is back to building up my training as there will be little rest between now and August.

Sting in the tail

On Saturday I was carrying out some low altitude training in preparation for Copenhagen - away at my son's football tournament in Holland. To strengthen my will power I have brought along a bunch of beer swilling amigos to tempt me off my training. So far I have resisted and looking at them this morning it was the right decision!
On my early morning run I encountered a problem which required some quick thinking. A emergency poo in the woods was essential and the docken leaves not only cleared up the mess, but soothed my nettle stings acquired while making myself invisible!  No issue with the treaked back muscle.

Time out

Injury is the one thing that can destroy all your carefully prepared training and you are always advised to "listen to your body".  Well mine is shouting rest as I have tweaked a muscle between my shoulder blades which is uncomfortable and I do not want to risk prolonging the injury.  I am visiting the physio tonight so I will probably be taking it easy for a few days.  I'll keep you posted.

Visit to Buckingham Palace

Following a lovely meal with friends last night, an early morning start saw me running through Hyde Park via Buckingham Palace taking in the sites; joggers, swimmers in the Serpentine, people practicing Tai Chi, a herd of elephants (plastic) etc.  Plenty to keep you interested although the run is flat which meant I had to run faster than normal to reach my target heart rate - I am more used to hills.    A week of juggling work with family and training.  Being away meant I missed my son's football team winning their league - the first team in their club in 42 years to win a major championship, what an achievement.  Hopefully tomorrow on his sister's birthday he can win the cup as well which will be a double celebration and the whole family will be there.  Fingers crossed.

Baldy nae tufty

Mondays are normally a day off training but this weeks schedule is going to be mixed up and I did a good long hard swimming session, 2,700m , this morning before my day off tomorrow - I'm knackered and need a rest!  Sometimes when you are putting your body through a lot it takes a wee reminder to make you realise how lucky you are to be able to do the training.
My pal Tufty has shaved his head and is now officially known as baldy.  He posted a comment under the Support Tufty heading a few days earlier.  Give it a read because that is what it is all about - real people, real lives, real cancer, real hero's.  Go on baldy, you get through this and then you can join me on a wee triathlon!

Melting tar!

Today was hot.  So hot the tar was melting on the streets so this was great practice for Copenhagen in August.  A 65 minute cycle as a warm up,  I decided on a hilly route as this is what I will face in Wales in 3 weeks time.  Then a quick change of shoes and off for a 95 minute run.  The route was hilly and I tried not to frighten too many children in my one piece tri suit - for those of you who haven't seen one it's like a victorian swim suit, but in lycra.  This will be what I wear in Wales so you have to get used to it and make sure if any bits are rubbing, you slap lots of cream on - no more detail required just use your imagination!

Free fake bake!

What a glorious day.  In Scotland this might have been our summer.  Blue skies and sunshine meant I smothered myself in factor 30 before going out.  Unfortunately a lorry drove past kicking up a dust bowl and when I came out the other side the dust had stuck to my sun cream - free fake bake!  After 4 hours and 95km on the bike I went for my sport massage to help maintain my legs in working order - aaaaaaaaaaahhhhhhh thanks Grant, for stopping!
It's funny how your horizons change as you train.  4 months ago I could not have survived on the bike for that length of time never mind contemplate the "brick" session I have tomorrow; 75 min cycle followed by 95 min run and 20 minute walk.  However without the guidance of my coach Steve I wouldn't have a clue how to build up to this level of fitness but there is still a long way to go before 15 August.

Swimming in a birds toilet

I did a double session today.  I got the opportunity to take my first open water swim of the season in Strathclyde Park.  Stepping into the cool murky water with lots of "bits" floating in it wasn't pleasant.  When you swim you take water into your mouth so I let you work it out - a very hot curry followed so it should sort any internal problems out.  You can't see past your elbow in the water and the wetsuit constrains your breathing at the beginning until you get used to it.  You zig zag all over the place as there is no dark blue line below you to follow and this is why I will be putting in a lot of practice before 13 June when I compete in a half Ironman which is rated as in the top 10 hardest in the world - oh s**t! 

Support Tufty!

The thought occurred to me, as I was ploughing up and down the swimming lane at 7am, what do normal people do at this time in the morning?  Take my blue nose pal Tufty who is going through intensive treatment at the Beatson - he is probably getting a nice back massage but he deserves it for what he is going through.  His real pals are going to shave their heads to raise money for the Beatson once his last few strands are gone so well done lads.  Tufty, I'll stick to the Ironman and hopefully raise as much as I can for Maggie's from my pals while leaving my hair on.  Come on guys get online and support Tufty!

A chorus of birds woke me this morning and encouraged me out into the smir (a particular type of Scottish rain - almost like a mist).  Before leaving I downed a gel which is a concentrated carbohydrate mix to give you energy - I can't run within 2 hours of eating.  When running I practice drinking a carbohydrate drink which will be essential to stop "bonking" on the bike (yes that's what they call it!) or hitting the "wall" in the marathon. The nutrition side is very important during training and the event itself and if you get it wrong you won't finish.  One question I keep getting asked is where do I find the time to train?  The answer is simple; get up an hour earlier, watch less TV, swap golf for the bike (there is 5 hours available with no beer as well) and most importantly have an understanding family!

Decided to have a long lie this morning and train in the evening which is not like me, but I wanted to give my legs and extra 12 hours rest after the run yesterday and the weekends event.  However it was home made curry for dinner and the thought of a long cool beer to wash it down was tempting as beer is liquid carbs after all!  I managed to resist but had to drag myself out the door and onto the bike as the couch and the telly were inviting.  Glad I did because it was a quiet summers night so I did get to "smell the roses" which I had promised myself yesterday.  Once I got back I finished with a quick work out and am now settling down with a cup of tea.  Only 8 hours till my run session tomorrow.

Following my rest day after the Etape, today involved a 2,500m swim and a 50 minute run.  However the feeling of satisfaction was dampened by a funeral of an ex-tabler taken too soon by cancer.   As I listened to stories of his life it made me reflect that we are only here for a short time so we should make the most of it.  I think it was a reminder to take time to smell the roses and going forward, I will make sure I do.  Why not try it to?

Etape Caledonia Race

What a weekend.  Sportsmans dinner on Friday night, charity concert on Saturday night.  Left for the Etape Caledonia race at 3am Sunday morning with 2 hrs sleep - ideal preparation?  This is the longest bike ride to date, 81 miles, and I increased my average speed from 14.5 mph to 16.3 mph for 4hr 58 min & 32 sec  losing 4,400 calories along the way.  The race was eventful with plenty of accidents - my friend and experienced cyclist Jacques went over the handlebars on a fast down hill stretch and did some damage to a tree and a dry stane dyke (wall).  Before the ambulance could get to him he dusted himself down and completed the race 16 minutes quicker than me!  After the race we did spend 4 hours in A&E but he'll be fine.  Andres led the 4 x 5 man teams, it must have been the biggest team in the event, and managed to cross the line with his son in a respectable 4hrs 34 mins.
As I crossed the line I reflected on the race. I am 89 days away from Ironman and have to swim 2.4 miles before getting on the bike and completing 31 miles (112 mile in total) more than this race before running a marathon.  Looking at my training schedule my coach understands what's ahead as it increases considerably from tomorrow.  Next target the half ironman in Wales 12-13 June.
Finally thanks to my wife Fiona for carrying the burden of watching our son in the cup final while also organising the rest of the family, I think racing 81 miles was easier and certanly less stressful!  The result went the wrong way but he has two more trophies to chase before the end of the month - I don't know where he gets it from!

Cracking swim this morning - 3 x 400m warm up, 12 x 50m main set and 6 x 50m warm down, now that sharpens you up for the day.  Got my rear wheel back from the unmentionable shop, the rest of my bike after its "tune up" from Willie Bains (thanks Willie great job), and had my Garmin replaced for the correct sex!!! I might run like a lady but I prefer a gents watch!
Long lie planned for tomorrow, 9am, then a 1 hour cycle before going off to film and interview Midge Ure, Marti Pellow, Paulo Nutini & Jim Diamond who are performing for the Tiger Tim Stevens Tribute night raising money for Tim who has MS.  The concert will be great and if you want to know why I am involved in this go to www.thegathering.co.uk .  Straight home after the gig, missing the party afterwards, and up at 3am on Sunday to travel to Pitlochry for the Etape 83 mile race - 7.04 start!  Just a normal weekend!!

Today is the 13th - I am not normally superstitious but...... Remember I said Ironman is all about planning?  Thanks to a bike shop with the same name as a muesli, my rear wheel still isn't repaired as promised (over 5 weeks) & my sports massage appointment some how wasn't in his diary.  My replacement Garmin watch that I picked up today isn't linking to my computer so back to the shop tomorrow.  Aaaahhhhhhhhhhh!
So the plan has to change.  Tomorrow morning at 7pm I will have a relaxing swim for an hour, pick up my rear wheel which hopefully will be repaired, pick up my bike from a real bike repair shop (thanks Willie Bain) after its service, get my Garmin sorted and take my bike out for a spin to make sure its working. Oh and fit in a days work.

Tollcross was quite this morning at 7am which is unusual, and my hard session wasn't as hard as I expected.  To give you an idea, 3 x 400m warm up, 9 x 100m timed with every 3rd length faster and a 4 x 50 m cool down.  Due to this being an easy week I came out feeling strong - however the open water training will start next week and I will have to increase the intensity and distance of my swimming.  This is all easy when compared to people battling with cancer and as you know I am raising money for Maggie's Cancer Caring Centres.  If you can spare some cash for a fantastic charity then go to my just giving site via this blog.  Have a great day.

Ironman training is all about planning.  With the next event on Sunday this is a relatively easy week.  Today was a 40 minute run which gives my legs plenty of rest time.  If I can juggle my family commitments then I will have a hard swimming session tomorrow at 7am and a sport massage on Thursday (not a pleasant experience but the after affects are worth it).  On Friday when my bike is back from its service I will have a 1 hr spin with Saturday being a rest day.  There are no short cuts but with proper planning you stand a chance!

Sunday started with a battle.  Ali's dynamos are top of the league and were playing their nearest rivals.  They came back from 3 - 0 down at half time to draw 4-4.  After that I relaxed over the next 3 hours on a 71km bike ride without my buddies - a lot of the training needs to be done on your own to get the mental side right ( I know you think it's all mental!).  My focus is getting enough protein and carbohydrate in me during the ride so I will be able to complete the marathon as after 112 miles I may have dipped into my reserves.  Getting the wrapper off the protein bars can be fun while dodging the pot holes and the car drivers.  After that the kids wanted to play golf so off we went for 9 holes - don't ask who won!  Next week will see the training reduce to get ready for the Etape on Sunday.

Inspiration comes in many forms.  While cycling a quick 60km with my two pals Jacques and Andre (French nick names as they are real cyclists) I was inspired to a personal best over 400 yards by two dogs that mistook me for a bone - cycling can be dangerous!  On my way home a lady in the bakers told me she was walking the women's 10k in Glasgow next week but her 1st attempt at the distance had left her very stiff and sore for a few days.  Well done her for pushing the boundaries and competing in her own "personal ironman" - what's your personal ironman this year?  Remember the journey getting to the start line is every bit as important as crossing the finishing line.

After the agony of my sports massage yesterday, a 2,200m swim at 7am was just what my legs needed.  Some think swimming is boring but you'd be amazed at what you can think about while trying not to take in too much water - hung parliament, Greek debts crisis, how far will I cycle over the weekend and will my son win his vital possible league decider football match on Sunday?  You should try it some time as life is too busy and we don't get time out to reflect - just remember not to breathe when you are under the water!

Thursday 6 May
Today was a real adventure - for the first time ever (and last) I biked from Hamilton to Glasgow and back combining work with a work out.  What I hadn't banked on was the bus's trying to wipe me out!  I'd have been safer on the M8.  Racing between the lights was fun but I think I will stick to the country roads.  I then went for my sports massage - if you heard any high pitched screaming today around 3.30, it was me.  Grant, who I am sure doesn't mean me harm, has brought forward my next session by 2 weeks to help me survive the 83 mile etape caledonian in 9 days.

Wednesday 5 May
It was intended to be an easy 10km run this morning but the legs were tight from the weekends activities so it was a bit tougher.  Going for a sports massage tomorrow and that only means one thing - PAIN and lots of it.  Unfortunately it is essential to keep the legs working due to the amount of training but it cannot be described as relaxing or pleasant!

IntroductionIf I had a £ for everytime someone told me I was mad taking on an Ironman triathlon .....The next question usually is why to which I reply why not!  But how do you prepare for a 2.4 mile swim, 112 mile bike and 26.2 mile run?  This blog will give you an insight to my training schedule which has been building up since October 2009.  Hopefully you will find it inspiring and get yourself kitted out in some lycra, but if not perhaps you will support me by joining my blog and also by sponsoring me - I am trying to raise £10,000 for Maggie's Cancer Caring Centres.

With 100 days to go till the Copenhagen Ironman I have a long way to go before I will be physically and mentaly ready for the challange.  The training hours are really starting to mount up and my family are supporting me all the way - your support would help me in the darker, usually colder and wetter moments.
Saturday 1 May

I am entering May hoping for better weather as my cycling & running schedule builds up.  However on Saturday I foolishly believed the weather forecast and went out on the bike for 4 hours covering 90km in my summer gear.  Approaching Tinto hill the heavens opened and apart from being difficult to see, I got soaked, was freezing cold and the roads were tricky.  Still felt good after 30 minutes in the shower when I got home!

Sunday 2 May
I was better prepared although again the forecast was for dry weather.  After a warm up covering 22km on the bike which took an hour, I went off for a 90 minute (16 km) run with strict instructions about my maximum heart rate (155 on hills).  At the furthest away point in the run hail stones started to pelt down and fortunately I had a baseball cap which shielded my face as they stung when they got through!  I just kept repeating to myself that "this is what it takes to be an Ironman - bring on the worst weather you can throw at me it will only make me stronger" (also colder, wetter and miserable to be honest!).

Monday 3 May
Monday is my rest day, but only from the swim, bike and run.  I have to complete my core strengthening exercises.

Tuesday 4 May
On Tuesday I completed 2,200 metres in Tollcross pool making the changes my coach Steve had suggested.  I obviously did something different as my left arm is sore but I'll check with Steve if I am completing the technique correctly and the pain is a sign I was working the right muscles today, for a change.  Swimming is very difficult for me and my aim is to complete the 2.4 miles open water swim without using too much energy - time will tell but lots of work to do!