Encouragement & yoga

Early morning drop off at horse riding made me bump into a friend who was out running trying to get ready to do a sub 40 minute 10 k. Goals have a way of bringing out the best in you and he looked in good shape. I had a quick chat as I drove past and was delighted when he said he kept up on my blog and to keep the training up. A nice reminder that encouragement lifts your spirits.
The rest of the day was spent on family duties but this evening my wife started me back on my yoga training. She's a very patient teacher especially as she needs to adapt the exercises for me as I am as stiff as a board. That's why it's so important that I continue
with this training to reduce the chances of injury, improve my flexibility and core strength. My daughter joined in and this only highlighted why I won't be making any public appearances at a yoga class. I sweated buckets following the instructions and then went off for a shower leaving the bendy girls to continue some more strenuous exercises! Its great having a yoga teacher for a wife - I just hope I don't try her patience too much!

Preparing for Bealach Mor

It was important that I increased my mileage on the bike as I have a couple of lengthy rides coming up in preparation for September, so I need "miles in the legs". Today I cycled with 3 of the ATHelite team and managed 51 miles. We took in some good hills so when I got back I knew I had worked hard.
However a lot more to be done because on 4th Sept I will be cycling 90 miles and when you're half way through you have to climb 2,000 ft in a 6 mile stretch. I can't imagine what that will be like except probably the hardest bike ride of my short 3 year career! So many more miles and hills to conquer in the coming month.
Tomorrow I'm "touchline dad" as the football season has started and I'll be supporting Ali. So it's a day off, well sort of. There's an outside chance I may have a 10k run later on but we'll see how I feel.

Tougher than ironman?

As my wife is away for a few days yoga, I'm looking after the kids. So while trying to work from home, I double as a regular taxi driver to the golf, the shops, horse riding and swimming. I have to get the shopping and prepare dinner at 2 different times while catering for one semi-vegetarian! It's now 9pm and I'm sitting down for the first time.
So no training today although I feel I've been through a major workout. Tomorrow morning, after the drop off to the horse riding and before the shopping for new trainers for my son, I'll squeeze in a 3 hour training session.
No wonder my wife does yoga to recover from running a house and kids - on a full-time basis it's possibly tougher than ironman but don't tell her I said so"!

Train to eat!

I am one of the lucky ones as far as weight is concerned although some better floatation aids would help my buoyancy in the pool! So tonight after a fast 10 k run and then off to watch the end of my son's first training session after his injury, I went to the CHIP SHOP. A fish supper followed by Equi's ice cream and a couple of Becks. The great thing about triathlon training is that you can eat what you want, to an extent.
The majority of my time I eat healthily but today I needed some rubbish and I had a feast. If you like eating but are worried about your weight, pull on your running shoes, get on your bike or get in the pool.

Bike focus

As promised the focus is on the bike until 4 Sept but I'll still be having the odd swim and a few more runs. Yesterday the physio pointed out that my swimming had resulted in being stronger on the front of my body than the back and therefore my shoulders were being pulled forward causing discomfort. So now I have a serious of exercises to sort it out and I will be back swimming next week. It just shows how you need to balance the training to avoid injury and if you have a niggle, get it sorted by a pro immediately.
Last night I went out for a fast 23 miles on the bike with hill climbing. Speed was good and after 10 miles my legs felt fantastic. It was such a lovely night, 20 degrees and sunny so I could also enjoy the scenery when the sweat wasn't dripping in my eyes. On Saturday I will go out for at least a 50 mile cycle as the following weekend I am going out with a new bunch of cyclists who are taking part in the Bealach Mor and I don't want to be left behind on the hills!
Tonight will be my first "group" run with the ATHelite Tri Club since February when I pulled a hamstring muscle. Looking forward to it following my running in Portugal. With my 16 mile run around 6 parks on the south side of Glasgow at the end of October I need to keep my running up and this event will keep me motivated to run - I find it essential to have a goal to keep me focused on my training.

Final run

It's been a great break with the family in the sun and we will all come back relaxed with a tan. I've surprised myself by running 10 km every other day and had my last run early this morning. Running along the beach was really hard as the tide was going out and the sand was soft and wet but it beats running in the wind and rain back home. Straight into the pool when I got back and now for some breakfast - it wold be nice is someone else was up!
So I've coped with the heat but was grateful for the wind. Lanzarote should be no different. I've enjoyed the running so much I've entered a 16 mile race around 6 parks on the south side of Glasgow at the end of October. This will keep me motivated to run while my main focus will be cycling. Home soon enough, can't wait for a decent cup of tea!

Change of scenery

Yesterday my son Jamie arrived, 2 days late having been Ill and so the whole family could enjoy the rest of the holiday. I am sure claiming on the holiday insurance for the flight will result in 6 months of wasted effort but that's something to look forward to when I return.
In the meantime I am enjoying the change of scenery when running. Leaving the resort onto the beach and running beside the waves as they come in is great although running on sand isn't easy unless is packed hard. Then up through the village of Sagres. We deliberately decided to come to the far end of Portugal as it isn't overly commercialised, yet. Give it 10 years. So running through the village you pass the old men in their caps having coffee at the side of the road - do they do anything else I wonder? Then out to the end of the cliffs where the fortress is. The other day we went out by car but had to step back from near the cliff top for the fear of being blown over. It was only through me going for a run that we discovered the hear of the village and have been back on a regular basis to eat there. Getting off the regular track and having a change of scenery is to be recommended. I also managed my fastest 6 miles yet knocking 2 minutes off but I didn't need my watch to tell me that - I didn't cool down until I had 2 showers.

Heat wave

If we're lucky in the UK we get a couple of good days but this usually happens when I am in London travelling on the tube. So having constant heat of say 25 degrees takes a bit of getting used to. Fortunately we played golf early on and being in buggies offers some shelter.
Running my 6 miles at 2pm offers none! No shade,no hiding place and when you get any shelter from the wind the temperature rockets.
I have really enjoyed the runs and am keeping up a good average speed so maintaining a reasonable fitness level. With the Bealach Mor 5 weeks after I get back I needed to keep the fitness going, even if it's not on a bike. Soon it will be past the "yard arm" and a nice cool beer awaits. Happy holidays.

How the mighty fall

The blogs not all about triathlon training as life happens all around it. Today has been a lazy day and after a superb lunch I sat down to watch the drama on the telly where a new comedian took centre stage with a foam pie aimed at Mr Murdoch. Hindsight is a wonderful thing, such as where was the security in the House of Commons, but we must question some of the numpties running big business. As someone who runs a small business I can't believe the issues that either weren't addressed or at worst ignored. It's like a cancer that spreads through society and my hope is that something good comes out of it - probably the comedian will become a star!
Early start tomorrow with golf followed by a run in the heat. Some more excellent food and I think I'll try to ignore the news as it's to repetitive and annoying. But perhaps in future we won't trust the men/ women in suits or at the top of large corporations who move in certain political circles.

Thinking time

I have never been a huge fan of running although I like the simplicity of pulling on your shoes and just going. Cycling involves a lot more "faffing" around getting all your gear ready takes time and it's easier to day dream while running - less likely to have an accident!
So this morning I did my 6 miles in the heat and my mind wandered back to how this journey started which will come in handy when I write the book.
I was at a charity boxing match and drunk. I was challenged to get into the ring the following year and alcohol and ego are a bad mixture. So 12 months later I was in the ring which started this journey to Ironman and beyond. The boxing was tough but I loved the feeling of fitness and have never looked back.
Some how this journey was meant and I'm loving it.

The mental game of golf

At the 20th time of asking, Darren Clarke has won the open. I watched every shot today and the mental strength needed to achieve this success is unbelievable. A winning attitude which saw off the competition. Considering what Darren went through in his personal life in the last 5 years it shows how much he believed in his own ability.
No training today. Pizza and beer while watching the golf. Today I decided no more swimming for at least 2 weeks as my right shoulder is not feeling good. I've booked the physio for my return but fortunately I don't need to be swimming. The good thing about triathlon is that while swimming is ruled out I can still cycle and run. It's easy to ignore aches and pains but it doesn't do you any good in the long run.

Contrast

Another hot but breezy day started with 18 holes of golf. Started at 7.50 so they were a bit surprised when we were in the bar at 10.30 having missed breakfast but ordering cheeseburgers! Felt good so decided to go out for a run at mid-day when the heat was full on. I ran just over six miles and due to the heat needed to carry water - legs felt great.
Back for some lunch and time to relax watching the Open. What a contrast. No not the golf as they were hitting some wild shots as well. But the weather. The moisture in Portugal is sweat whereas at the open the heavens have opened up. Mind you it will make the Americans realise what links golf is all about and 61 year old Tom Watson shows the youngsters how it's done.

Acclimatisation

This is an ideal opportunity for some heat training which will be so important with Lanzarote Ironman in May. Fortunately there is a contrant breeze which keeps you relatively cool although the sweat is pouring off me. It also underlines the importance of going out early to Lanza to acclimatise. So this mornings run was only 4.5 miles but it involved running along a beautiful beech while the waves tried to get my feet wet. This is a fantastic way to train although officially I'm on holiday!.

A good walk ruined

Golf was once described as a good walk ruined by Mark Twain. Well in Portugal you don't walk you go by buggy. The walking element was extended by rusty golf but it was a nice change from swimming, cycling or running. Relaxing is an important part of training so I'm going to keep it up and will be back running tomorrow.

Easy start

After a day of travel I deserved the long lie. Went a short run at 10am and the heat was masked by a strong wind - but it was hot. Ali ran with me and as this was his first run in 4 months we took it easy. Tomorrow we'll start much earlier and go on longer but only if I can find him new running shoes. Seems his feet have grown! Quick dip in the pool to cool off followed by a light breakfast. I could get used to this. Now for the hard work - shopping with the girls!

Time for a break - sort of!

It's this time of year when I jet off to so sunny location for a rest.  I'm looking forward to no early starts, 8am earliest, a change in diet and some refreshing cold beers and the odd chilled glass of wine.  However I can't let my body think it's on holiday so I will be running with my son Ali on the beach to help get him back into shape for the football season following his ankle surgery.  We will also be swimming in the sea and all of this will help him prepare for the National Tristar Championships at the beginning of August - his 2nd triathlon.
I'll still keep the blog going when there's something worthwhile to report as it helps me when I look back at what I've been up to and how I've been feeling. Enjoy the rest of the summer.

Ironman Switzerland

Today my club mates were taking part in Ironman Switzerland.  They started at 7am and I was able to follow them online so that when they passed a timing device it registered online.  Before I went out for a short training session I checked on how they were doing.  During the Grand Prix and the Scottish Golf Open I followed their progress and am delighted to report all 7 of them made it and 2 of them for the first time.  What a wonderful feeling becoming an Ironman.
A year of hard training with ups and downs in your emotions isn't easy.  Doubts creep in and the build up is tense.  Watching them online made me appreciate just how long the event actually is (silly as I did one last year but it's different when you're watching) taking between just under 11 hours to 13.5 hours.  It's full on all day and they deserve all the praise they get.  Now they start a 2 month recovery.
Setting a stretching goal and achieving it is a great feeling and the more your repeat that process the better it feels.  Well done to everyone brave enough to take on the challenge.  What's your next challenge?

Weather dictates

This morning I was going swimming but the weather was so good and the forecast for the weekend wasn't great so off I went on my bike.  A wee 23 mile time trial before breakfast and then off on my travels to see some clients.
Some more cycling this weekend if the weather is ok or I may go on the turbo trainer although that is mind numbing as well as your bum!

Lacking energy or motivation?

Alarm went off at 5.30 and I looked out the window to decide if I was going for an early morning ride.  It looked damp and grey and I felt tired so I went back to sleep.  Mid afternoon I was yawning my head off and with the mixed weather I decided to take the day off training.  Is this me being lazy, lacking energy or just not motivated as I go on holiday on Tuesday?
I share this with you as most people can't believe the training I do or how motivated I seem to be - full of energy.  However I thought it worth noting how I'm feeling at the moment and I look forward to reflecting on it at some stage in the future as not necessarily a low point, but a point where I need to rest.  The tri magazines are constantly referring to triathlete's guilt if they aren't full on training all the time and also to listen to their body.  So I'm going to "tick over" for the next few weeks.  Tomorrow I'll go swimming despite my shoulder being a wee bit tender.  I don't want to lose what I have built up on the swimming.
On holiday I will practice my sea swimming which I'll need for Lanza and some running on the beach.  I need to keep my fitness up with the cycling event on 4th Sept and then I can take a complete break before starting my IM training in October.
So sometimes I need to ease off and today I'm doing just that.

Catching water

Today the pool was empty of the ATHelite crowd who are travelling tomorrow to Geneva for the Ironman competition on Sunday.  They are taking a big support team and should have a fantastic time, except for the 2.4 mile swim, 112 mile bike and 26.2 mile run - only kidding I'm sure that will be a scream!!!
So today I practised "catching water" which will help propel me through the water more effeciently that is currently the case.  It was good to get some space and time to concentrate on technique but the motivation to do a strenuous session just wasn't in me without the troops around.  This will be a recurring problem post Ironman as it will take them between 6 weeks to 2 months to fully recover so I'd better get my head around going solo.
On leaving the pool I caught more water as Scottish summer time is officially over going by the rain falling out the sky today.  I even had to pick up a colleague whose train couldn't move due to flooding.  Funny how it happens all the time at the same spot and the train company don't seem to learn from their past experience and improve.  Perhaps they should try triathlon where that is what we do all the time.

Rest day (perhaps)

After 2 hard training sessions at the weekend today is a rest day.  We attended a wedding last night so a few beers were had and I intended to get up early, go for a run and pick up our car.  I did get up early and decided is was such a glorious day I'd walk rather than run.  I'm so glad I did because within 1 mile of my house I had noticed so many things that I had missed as I either drove, cycled or ran past.  It made me think that perhaps slowing down isn't such a bad idea and take on what's happening around you.
That theme continued as I walked to my car with my bag stuffed full of work that I'd brought home and never looked at.  Do you do that?  It's a habit that's crept back in for me but one I am going to stop.  As I was walking across the yard I though why have 2 x 30 min car journey when I have everything I need with me and my alternative office is 10 yards away looking onto a lovely garden on this sunny day?  So here I am and it will be a most productive day.
As for the rest, tomorrow's forecast is for rain so I might go out on the bike tonight and rest tomorrow.  Let's see how the day goes but so far it's been a very relaxing start.

Found my legs!

Another beautiful day but I delayed going out till the heat built up.  I went for a 23 mile time trial on the bike involving hills.  It felt great and I was happy with my average speed which was only marginally slower than yesterday without the pace makers.  But today was a brick session i.e. as soon as you get off the bike you go out for a run.  It was only 3.5 miles but I did it at pace and felt good when I had finished.  So the base fitness is there I just have to build on the bike but not ignore the run, or the swim for that matter!

Tough day

Today I went out with a couple of my mates who are real cyclists.  They always encourage me but when it gets to any kind of incline, never mind a hill, I get dropped.  Within 4 miles my hear rate was at 173 which is at the max and I was struggling with their pace.  However I wasn't out there for a jolly so I dug in.  3 hours later I returned home and reviewed the data which showed a good average speed which I was pleased with but mentally it's tough being left behind constantly and knowing I have to improve in this area or the Bealach Mor in September will be a nightmare.
Had some pasta and tuna to build back the 2,600 calories I had burned off and fell asleep watching Wimbledon.  I'd better get used to this level of training because it will continue till Ironman Lanzarote in May next year where "normal limits don't apply".  If you want something bad enough you've got to work for it.

Close encounter

Determined to start cycling during the week, I left the house in a beautiful sunny day at 5.45am.  It may have been sunny but within 5 minutes I wished my ears were covered and I should have had proper gloves to cover my fingers - it was a lot colder than it looked.
I was enjoying the "b" roads with no traffic but then had a close encounter which could have had me in hospital!  A white van squeezed past me but his pal in a 4x4 with a trailer actually scrapped my hand as it went past and I opted for the knee high grass verge rather than going under his wheels - it was that close.  Fortunately I didn't hit anything under the grass or I could have bounced back into the path of the trailer - a very scary moment.  Did the driver stop to see how I was - did he ****!
I did smile however later at a road sign that was warning of a hole in the road however it said "Pot Holing" - I was expecting someone climbing out of the hole as I went past.
Today has set me up for some hilly and tough cycling over the weekend but it has also reminded me, as if I needed it, that "b" roads can be as dangerous as other roads especially if 4x4's with trailers are been driven by idiots.