Back to training

In the pool with the Ironman / soon to be Ironman crowd.  They have less than 2 weeks to go before Ironman Switzerland and are tapering so the swim wasn't too tough, but tough enough!  It was good to be back in the pool even though I don't have a swimming event till May next year but I have a lot of technical improvements to make over the summer.
I also just learned that where I train will be closing in October / November in order for preparations to start for the Commonwealth games so we'll need to find a new pool which can cater for our numbers and that won't be easy.  The weather forecast is good for the next few days so I'm going to start more regular bike training.  I have just found out about a "vertical mile" section of road which will be about 7 miles away from my house so that will become my regular route in preparation for the Bealach Mor in September.

Time for reflection

I attended the funeral of a friend's Father yesterday and as always funerals make me reflect on life.  What always strikes me is the interesting things people have done that you didn't know about.  However the question it raised on my mind was "what picture" would I choose to have on the Order of Service?  What would that say about me at a particular time in my life?  You may think I'm being a bit morbid and not my normal self today but actually this is what Mission Ironman is all about.
It's about making the most of your life, enjoying the NOW rather than putting the enjoyment off till some stage in the future that you may never reach.  It's about your family and friends and appreciating that everyone has a story, a history and we should listen to them more.  It's just a shame that we are all so busy caught up in life that we don't appreciate what is staring us in the face.
Normal service will be resumed tomorrow as I get back to training and continue on the Mission Ironman journey.  have a good one!

Heat wave

Down south for a couple of days and went out running at 6.45am, my first run since UK 70.3 .  Legs felt great but what's with the heat down here?  Sweat was pouring off me and it was early morning.  I had been reading up on heat training with Lanza in mind but wasn't expecting to find these temperatures in the UK.  So in the winter I'll be training indoors on a turbo trainer with the heating on or running outdoors with multiple layers on.  Should boost the sales of shower gel and deodorant!

Blow out

Two blow outs this weekend.  The first was when I was out with my son who is starting to cycle to get his fitness back after his ankle operation.  We were almost home when he got blocked in by a car which forced him over a pot hole which resulted in 2 punctured tires.  He was lucky that he didn't come off the bike so he's had his first introduction to the dangers that cars pose and also he'll be learning later how to change an inner tube!
The second blow out was a social affair and as I am not fully back training I had a few more glasses of wine than normal.  It seemed ok at the time but when you're popping neurofen at 6.30am and drinking water it's a sign that perhaps the wine has a different effect on me know.  I certainly won't be repeating it any time soon and normal training will resume on Wednesday.

Film shoot

This morning I listened to my body and shut the alarm off at 5.30 am on the grounds my body needed the sleep.  Next thing I knew it was 8am so my body was right.  However I had a full on day as it is now time for Mission Ironman to have its own website and I spent all day being filmed for a short promotional video.  I've done quite a bit of video before but it doesn't get any easier.  Creating a short message for a corporate client to "buy" me sort of goes against the grain as it's very much self publicity and I'm not pretending to be a top athlete.  My Mission Ironman journey is there to inspire people to "raise the bar", it's not about me, it's about the audience and convincing them to challenge their limitations.
Anyway, it was an exhausting day and by the end of August there will be a new website with some fun videos - might even include the out takes!  Back on the bike tomorrow, weather permitting.

Sports massage

Recovering from the event on Sunday will take a week but it doesn't mean I just laze around!  Yes I did have a long lie, 6.45am but I think I've earned it.  My food intake is up as my body tells me it needs calories and protein - triathlon is a bit like an experiment with your body!  I was starting to flag as the day went on but perhaps it was in anticipation of my appointment with the torturer.  I didn't realise how bad my legs were and in short the sports massage was excruciating.  He told me he was taking it easy but I need to go back next week for part 2 as it really was too sore to complete the session.
So tomorrow I will be back in the pool for 7am and another recovery swim.  The weekend weather forecast isn't good but I will try and ease my legs off with a spin session.  By the middle of next week I will have my training back to normal but with the shift in focus to cycling.  Can't wait but I'll catch up with a bit more sleep before then!

Recovery swim

5.30am start and the usual porridge to provide the required fuel.  In the pool at 7 and was going to have a recovery swim as my body was still tired.  After a 300 m warm up I tagged on to the back of the group who were doing a 300, 400, 500, 400, 300 swim and before I knew it I had completed the session with them.  I did use a pool bhoy which keeps your legs afloat and allows you to concentrate on technique which is going to be my main focus till the end of the year.
I was really pleased with the session as I didn't think I had the energy but something must be working to get me through that one.  But I'm not going to get carried away.  I will allow myself an easy 3 or 4 days and have already started discussions with my coach about my training for Bealach Mor - now that does sound painful!

DOMS

Delayed Onset Muscle Soreness - they're here baby!  Yes the legs are feeling a wee bit sore this morning as DOMS have arrived on schedule 2 days after the event.  I have a sports massage booked in on Thursday to get my legs back in good working order so I can start my new training schedule to build more power to tackle the alpine like terrain of Bealach Mor in September on the bike.  Great preparation for Lanza in May 2012.
I will still keep up the swimming but work on improving my technique rather than distance, that will happen nearer the event.  I'll keep my running ticking over making sure I avoid any injury from heavy mileage.  It won't be necessary for Lanza but after May '12 the training will change again for Marathon Des Sables in April '13.
In the meantime I am going to enjoy a few days off training and try and put the 3 pounds of weight I lost back on - curry last night was a good start!

UK 70.3 Ironman - done

It certainly lived up to it's reputation as the toughest 70.3 in the circuit (world).  My day started at 4am and I got to the race for 5.15 for a 7am start.  1,250 swimmers all "rubbered up" in wetsuits for a mass deep water start - it was like a flowing brawl with only short periods where you could relax and glide.  I aimed for 40 mins and that's what I did the 1.2 miles in.  The a 400 yard stagger uphill to transition which took longer than it should have.  My greatest fear was the bike course with 5,905 ft of climbing plus there was a cut off time where you'd be removed from the race.  I entered this race to improve my climbing and due to the cut off time I didn't hang around as not getting to the run would be a disaster.
The bike was tough and there were three extremely steep hills that had many riders reduced to walking but I kept going.  There was one decent that I thought my brakes weren't going to stop me on so you had to give 100% concentration as it was a technically difficult course.  Disaster almost struck as I dismounted the bike - my left quad completely ceased and two paramedics were rushing towards me but I managed to continue without their help.  I had completed the bike in 3hrs 54 min which was under the 4 hrs I had set myself and although the average speed over the 56.4 miles was 14.5 mph I was delighted as I wouldn't like to have walked those 3 hills never mind cycle them.
I have always thought that once off the bike I was home and dry but I'd given more than I should have to ensure I was inside the cut off (I ended up 40 minutes inside it).  Finishing was in doubt as my hamstrings were now beginning to cramp and the run course had 1,300 ft of climbs which was hell (hills are death for hamstrings like mine).  My time on the run was 2 hrs and 3 min for 13.1 miles and I had set a target of 2 hours due to the terrain (I would normally be around 1hr 45 min).  I stopped 3 times to stretch out my hams, each time at the top of a monster climb, but I never resorted to walking as many did.  This is the closest I've ever come to not finishing and had the hams gone it would have been a stretcher case.  But I nursed them round and on the last lap (of 3) kept telling myself that "pain is temporary but failure is permanent" - and it's so true.
Crossing the line was a relief - 6hrs 54 min.  The massage tent had a queue a mile long so I rehydrate, picked up my stuff and drove 7 hours back home to a couple of glasses of champagne - I felt I'd earned them.
I come away from the event wiser and starting to like hills on the bike which is just as well based on my September challenge.  All focus is on the cycling and making sure I avoid cramping up again!

Gone racing!

Full race report to follow on Monday - hope the weather is kind!

Planning for the day

It's more than just a swim, bike & run, you have to plan carefully.  When I did the Olympic distance 2 years ago I forgot my orthotics for my shoes and 1 week after the run ended up at the physio.  So here is my checklist:
Swim: wetsuit. trisuit, goggles, swim cap, contact lenses, heart rate monitor, watch.
Bike: towel, bike, track pump, 2 bottles, isotonic drink, 3 energy bars, 3 gels, tribelt,gloves, helmet, gillet, light waterproof top, cycling top and shorts, sun glasses, socks, shoes, orthotics, arm warmers, bar bag, spare inner tube, bum cream, tool kit.
Run: gel belt, tri belt, 2 gels, running shoes, baseball cap, socks, orthotics.
After race: Compression tights & top, tracksuit, socks.
As you can see it takes a bit of planning and when you come out the water dissy and staggering you are up against the clock and you are trying to remember what you need to do.  The same applies when you get off the bike and all you can think about is how your legs are going to cope with the change and how much you have left in the tank.
It is the challenge that makes it worthwhile and as this is the start of my charity raising that will keep me going.  I'll provide a full report on Monday.

Fear no more

Tonight was my last chance for an open water swim before travelling down to Lake Wimbleball.  My previous one was not pleasant and even made me doubt for a minute that I couldn't complete the 1.9k swim.  But I knew that I'd get my head round it if I had another chance and tonight was it.  I was able to get into a rhythm and glide.  The key is getting off at the right pace and getting into a rhythm as quickly as possible.  However with 1,500 people all starting at the same time I need to be prepared to be punched, kicked and climbed over - should be fun!
My bike came back from the bike shop today and tomorrow morning or night, subject to the weather, I will go out for a short ride and check that the gears are working properly.  The bike course on the event is extremely tough and gear failure in any way could finish me off as the climbs are steep.
Tomorrow night I'll be packing my gear which requires military precision.

Picture this....

Long lie till 7am and went out for a quick 6k run.  It was a beautiful day and this was a great start to the day.  It is a real privilege watching the rush hour drivers getting stressed out as they head in for the "rat race".  Being able to run your own business does have some advantages and choosing when to travel in to the office is definitely one of them - I can do a few hours and have put in a training session and miss the grid lock.
Tonight I had my swim analysed by the coaches on video, including under the water.  There were no nasty surprises but it's never easy seeing yourself making mistakes, especially as you have been told about them before.  But now I have the mental picture and was given some drills which will allow me to improve my technique.  I will work on this when I am in the pool but realistically technical work is sorted in the winter sessions.  Nothing will change before Sunday.
Looking forward to another long lie tomorrow, 7 am, and an open water swim tomorrow night assuming the weather is ok.  I would like to be more comfortable in the open water swim so I don't waste a lot of nervous energy in the event.

Last early rise

That was my last early morning training alarm at 5.35am.  The usual porridge tasted good knowing I'd be having at least and extra hour in bed each day this week.  I didn't do the full swim session as I am letting my body recover this week before putting it through hell on Sunday.  My shoulders had been feeling the strain of the swimming last week but were fine today.  However I did feel a wee twinge in my pectoral muscle so decided to switch to some kicking drills before finishing.
Chocolate milk and bananas washed down by tea and I'm ready to start the week.

Easy rider

Today I tried to get my bike sorted but it needs a new part and it will be Wednesday before it's ready.  So when I went out later with my son, who I'm hoping will take up triathlon to build on his running, I only had access to 6 gears.  He strained his groin on Friday so we went for an easy 24 km ride.  We averaged 15 mph and it was great fun.
I got to spin my legs as did he with no adverse affects on his groin.  Watching him cycle, this is only his second ride on a road bike, it won't be long before he leaves me behind but I will try and extend this as long as possible!
I also learned that a friend of mine who was doing a year of endurance challenges wasn't able to complete Mt Kilimanjaro due to altitude sickness.  It's a reminder that when extending the limits sometimes we are not able to cross the line.  However it's about the journey and having the courage to let everyone know what you are aiming for.  Anyone, including Neil last week, that puts it out there gets my full respect.

Tapering

With a week to go my tapering starts i.e. reducing the amount and intensity of the training.  So today I spent an hour on hill climbs outside my house followed by the smallest of runs to get used to the feeling of running off the bike.  My legs felt very fresh but my bike gears need attention which will be sorted tomorrow.
Then it was Gala day in town so a real family occasion as the parade comes through the town so a few beers were had.  Bumped into a friend who three years ago had promised to enter my first triathlon with me but he didn't follow through.  Today he renewed his vow and after I finish this blog I am off to find him a novice triathlon that he can enter before the end of the year - another convert and success story I hope!

Conquering my fear

Tonight the forecast from the Met office was for 1 degree and snow - on returning from London it was a beautiful night and ideal for an open water swim so I was pleased they had got it completely wrong!  However this was only my second open water swim in the year and once in the water I had to control my feeling of panic.  The cold water increases your heart rate, your breathing is strained and the wetsuit constricts your chest.  Your mind plays games and as I was swimming and feeling uncomfortable, lunch was threatening to reappear, I started to doubt my ability to take part in next weeks event.  I was worried about being left behind with the 12 swimmers in the water and in a weeks time I will be involved in a mass start with 1,500 swimmers - slightly more dangerous.
However I kept talking to myself and trying to relax.  The good thing about open water swimming is that is that your wearing a wetsuit and if you relax you can glide which takes less energy.  So half way through the swim I started to relax and managed to punch one of my coaches in the face, by mistake - honest.  Punching, kicking and climbing over other swimmers is common in an open water swim especially if you have a mass start.
Next Wednesday is my last chance before the event to relax and enjoy an open water swim because if you are panicking that saps your energy which isn't clever as you still have a hilly 90km to ride and 21 km to run.  Part of Mission Ironman is about overcoming obstacles.  It depends on your mindset how you handle obstacles because to some hurdles are an obstacle and to others they are a form of exercise.  So bring on the exercise!

London calling

Slipped the running gear into my overnight bag and a 6am went for a 10k run round Green Park and St James Park.  The activity in the parks at this time is incredible.  People playing rounders, doing sit ups, cycling, ti chi & boxing - it's a hive of activity.  Running past Buckingham Palace and many other land marks keeps the run interesting.
Last night I went to Shepperd's Market which is tucked in behind Park Lane and it's places like that which make London special.  It's like a tiny village with restaurants, pubs and shops and it just shows you what you can find when you venture off the main roads.  So business and training went hand in hand on this trip.
When I get back tonight I am scheduled for an open water swim subject to the weather followed by steak and pasta I hope!  In the meantime I need some calories so I'm off for breakfast!

Day off?

My day off started with a 4.30am alarm and a rush to the airport to fly to London.  I did get a good sleep on the plane but suspect, from the look on face of the guy next to me when I woke up, that I may have been snoring!  Checked for dribbles on the shirt but was all clear!  Long day today but I have booked my hotel opposite a park so I can go for a run at 6am tomorrow - long lie!
I am constantly asked how I squeeze in training with business and family life and the answer is simple.  Good planning, a supportive wife, understanding kids and a team at the office that are capable of running things without me being present 24/7.  Being fit and motivated gives back to my supporters as I am healthy and in good spirits.  Remembering what I was like when I had the flu I think we'd all agree I should stay fit!

Preparing the legs

With 11 days to go I need to concentrate on getting my running legs sorted.  I know the swim should be ok but being open water will depend on the conditions and how much kicking and punching goes on, the bike will be very tough based on the hills so I'll need to have my running legs ready.  Therefore I will put in some extra runs as I approach the event but my last long run will be Saturday when I'll do 10 miles at half marathon pace - no need to do 13 as I am comfortable with the distance.
So at 6.30 am I venture out into the rain and ran 11km at half marathon pace - I really enjoyed it and my heart rate indicated that it was easy so the training has paid off.

Building on success

I feel like I've made a break though in my swimming and don't want to ease off as it is very easy to lose the fitness.  With 12 days to go to my event I want to keep my fitness level up without risking injury so doing an extra swim session today ticks that box.  It was just me and one other ATHelite so we worked out a routine and motivated each other to get through it - it's so much easier when someone else is going through it with you but on the day it's down to you and you alone.
This week I will also go open water swimming which is essential and take my bike in to have it checked before the race.  My gears were playing up the other day and that could end a race if you got stuck in the big ring with such a hilly course.  The 7 P's are always in my mind "P**s poor preparation precipitates p**s poor performance".  Excuse the expletives but it rather emphasises the point.  No excuses.

One life - live it!

I was reminded of this today as I was talking to a client who was in the RAF during the war and was paid 15 p (3 bob in old money) a week!  All around his house were pictures filled with memories of a full and interesting life and I was particularly struck by a picture of him as a youngster.  Now at 85 he looks a bit different but still has a "young mind / outlook".  We had a fascinating chat and it just reminded me that we should enjoy the here and now and get the most out of our lives as one day someone will be looking at our photo's and making similar observations.  This doesn't mean that we shouldn't have an eye on the future but remember and smell the roses on the way.
Chlorine was the smell of the day in the pool and it was a 300m warm up, 20 x 100 m on a set time and a 200m kick drill warm down.  I followed a more steady swimmer and we got the pace right which meant coming out the water without feeling like an 85 year old!  I learned a lot today and not just in the pool!

Neil Sutherland - triathlete!

Yes he made it.  Neil, who battled cancer for the second time last year, completed his first ever triathlon in Stirling today.  Now this would normally be a momentous occasion for anyone but let me put his achievement into context.  Neil wouldn't describe himself as fit; bowls was his chosen sport.  His cancer is in remission but in the last 3 weeks he has hardly been able to train due to an infection.  The hospital have been doing tests and took him in on Friday to give his system a boost as a precaution and will have him in tomorrow to make sure he's ok.  So we're not talking about someone in peak fitness.
He started with a great swim, went off a bit fast but settled down.  It's quite nerve wracking as faster swimmers pass you in the lane but he kept his focus.  The bike was tough as it was windy and he had a couple of big hills but he did it in his target time but he was "running on empty".  The run was also done in a respectable time for him and all the marshalls made sure he was ok.  Crossing the line 17 minutes under his stated target was emotional for everyone especially his long suffering wife Maz who lived and breathed every moment of his training and was a nervous wreck on the day. 
I left him in the capable hands of a physio getting a massage and I'm sure he is already planning his next adventure! I can't praise him enough for his determination to make it to the start line and then to grind his way through the event - the hill on the run almost finished him.  Well done Neil you should be proud to call yourself a triathlete and the money you raised for the Beatson is amazing.  Enjoy your rest and recovery.

Mental work out

Today I went out with 3 of my club mates today; all three are preparing from Ironman Switzerland.  I was doing a shorter ride, 77 miles whereas they went on and completed 100.   Group riding is fun in that you get some chat as you go along and you also keep up a good pace but as the ride went on and we headed back into wind I began to drop off the back.  I wasn't familiar with the route and felt I was in the "valley of the dead" at one stage with an endless road and I had no idea how long it was to the next village.  The head wind was constant and every incline / hill I came to I just dropped back further. 
My mates tried to encourage me and once again I was reminded that it "miles in your legs" that matter.
Was it fun, no.  Did I want to find a taxi and throw in my bike in the back and head home, yes.  But it's days like today that make you an ironman.  It doesn't come without pushing yourself physically and mentally, oh and some pain!
Tomorrow is Neil's big day so early start to help prepare him for an event that a year ago would have seemed impossible.

Hard work paying off

This morning was a continuous 3k swim.  It was all about getting the pace right and keeping my mind focused on the task.  I decided to break it down into 3 x 20 lengths as keeping count can be difficult.  This boosts my confidence for 2 weeks time but I need to get in the open water now to get used to the conditions and the different technique.  This also includes getting out of the wetsuit in quick time as wasting an extra minute is 3 months work in the pool to reduce your time.
The weather is going to cool down over the weekend but I'm going out for a big bike ride on Saturday which will be my last before the event.  I will continue with normal training for a week (without big sessions) before starting my tapering the week before the event.
Fingers and toes crossed for Neil on Sunday.  He's come a long way now it's just a question of sticking to his "game plan".

Neil's progress

12 months ago Neil was battling his second bout of cancer and wasn't winning at that stage.  However he came through and has been training for his FIRST triathlon on Sunday.  Tonight I met Neil to go cycling as he was struggling with the gears on the bike.  We sorted that out and went for a short cycle over an undulating course where he did well.  We discussed his plan for Sunday and I will meet him before his triathlon starts just to make sure he is comfortable.  One of the key messages will be about the mental side.  You shouldn't think about the full event, you need to break it down i.e. when swimming only think of the swim - don't start worrying about the bike or the run.  Follow that through with the other two disciplines.  He has raised a fantastic amount of money for "Friends of the Beatson" and when he reaches a dark moment in the race, and he will, this is what he must focus on.  You have to know why your putting yourself through this pain.  If there's no pain then he's going to slowly or has chosen too short a course!
Tomorrow morning I am swimming 3k in the pool and it's a tough task but if I pace myself correctly it will be achieved.  It will be my last long swim before UK 70.3 IM and obviously it is longer than the 1.9k I will be swimming on the day.  However it will be open water and I need some more practice in open water as it is quite different.  I know I can do it I just need to get more comfortable in the open water before the event. 

Meeting Royalty!

Last night I attended a reception hosted by Her Royal Highness The Duchess of Rothesay (Prince Charles wife!) at The Palace of Holyroodhouse as she is the President of Maggie's Cancer Caring Centres - the charity I have been raising money for over the last 3 years.  What a fantastic reception, incredible building and HRH was very nice taking an interest in all the guests.  I met a few very interesting people from politics and TV and have even persuaded one of them to take part in the Stirling Triathlon next year.  You know me I can't resist the opportunity to convert someone into stretching their comfort zone - everyone benefits.
So if XYZ, you know who you are, are reading the blog then please follow through with your handshake.  You said you would like to complete a triathlon and become a triathlete so remember the motto "a goal without a plan is just a wish".  I'm here to help, support and motivate - even with your schedule it can be done and that's a promise.
Day off today so back training tomorrow with Neil as he makes his final preparation for his first (note I said first Neil) triathlon on Sunday.  If you're in the Stirling area then please come along and offer a very brave man your support.