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.
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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.