Low motivation - man up!

With the big birthday tomorrow this week isn't a normal one and I decided to have an extra hour in bed as it had been a hard swim session the night before. But I have to be careful that "listening to my body" which is so important doesn't become an excuse for being lazy. Once home from work I got back into the swing a walked across the yard in my cycling gear as the rain was pouring down - I could quite easily have lay down in front of the fire and had a sleep.
But the only way you can complete an Ironman is by finishing these sessions having given everything. So that's what I did followed by a weights session. Then some lasagne accompanied by bubbly - just warming up for tomorrow!

Catch up

As you may have guessed, I've been away for a few days so here's what's been happening. On Saturday I did a tough turbo session, followed by a run and the a weights session. Dosed off while watching the Grand Prix qualifying which is a great way to recover.
On Sunday I went off for a couple of days of pampering with my wife and some friends as an early birthday treat. So Sunday was a day off and I had plenty of fine wine and even better food. On Monday I did a cross country run and a core session but again I had some wine and fantastic food. This isn't a pattern that will help my training but with my birthday on Thursday is going to make this a difficult week to balance training, work and family.
I returned from the break today and went to the group swimming session. It was a tough one especially with the socialising I'd been doing but I got through it feeling ok. Normal training will resume on Sunday but I'll be fitting in a few quality sessions in the next few days.

Raising the bar

When I entered my 1st Ironman I set a target time of 17 hours.  After all I was only interested in completing it.  The Copenhagen Ironman was fast due to it being flat so this time limit was reduced to 16 hours by the organisers - I can do that I thought.  Once I got into my training I started increasing my expectation and finally set a target of 13.5 hours and eventually did it in 12 hours 45 mins finishing with a 4 hr marathon.
I share this with you because it's amazing how you expectations can change.  Well today I was with my coach Gen and she informed me that she expects me to complete my bike section in Lanzarote 1 hour quicker than in Copenhagen.  Slight difference in temperature, profile (Lanza had 9,400 ft of climb and assent) and wind - but she is deadly serious.  She also explained that she is training me for a 3 hr 40 min marathon but allowing a 20 minute buffer to beat my last one.
This "raises the bar" considerably especially with Lanza being so tough.  But it does focus me on every training session so when I was struggling tonight on the turbo session I just thought about Gen's bike target for me and applied rule 5 - Man Up (the polite version!).

Knackered!

I skipped my day off on Monday and after yesterdays group turbo session its starting to tell.  Today is meant to be another day off but I thought I'd fit in a turbo session when I got back from work.  Just back after a 150 mile trip in the car and I'm knackered so I'm off for a wee sleep.
Trying to cram in sessions perhaps isn't too sensible and my coach obviously understands the strains of the training and working better than me.
So I'm not going to feel guilty about taking the scheduled rest and enjoy it!  Back to proper training tomorrow.

Lane chaos

I caused chaos today by swimming in the fast lane in an anti-clockwise direction.  The next 6 swimmers didn't mind but a rather large swimmer blocked the lane until we all changed direction.  Turns out he could only tumble turn in one direction not that I can do it at all!  No need when swimming in lochs, lakes and the sea!
I also changed my routine as it was so busy and did 2 x 750m timed.  I haven't done that in over a year and managed them both in circa 16 mins.  This isn't fast for a swimmer but then when the day comes after I complete my 3,800m swim I still have to complete 180 km on the bike and a 42 km run so pacing is everything.  Also the wetsuit will improve my body position and make me faster for less effort.  Did I mention that it will also be hot, hilly and windy?
So a turbo session followed by a core session is in store tonight.  I have a couple of days holidays coming up so I am trying to make sure I get all my training in.
December is going to be challenging with my birthday, triathlon party, staff party, various social occassions and Xmas and New Year but I've got to make sure the hard work isn't waisted.  At the same time it the season to be jolly, tra la la la la....you get the message!

Busy schedule

It's a busy week and I need to shuffle my training schedule around.  So up at 6pm and a turbo session followed by a weights session.  Before dinner I forced myself out for a run and felt a lot better when I got back in.  The turbo training has really helped my running although I am not doing a high mileage as there is no need at this stage.  But with 179 days to go the programme is starting to get tougher.
Tomorrow I'll be swimming 1st thing which is always a fantastic start to the day, as long as I can get myself out of bed! 

Seeing red

As I approach 50 I am beginning to wonder if I'm getting a "grumpy old man".  Yesterday I experienced "supermarket car park" rage when someone waited for me to return to my car and then "thanked me" for the room I'd left him.  As my car was in between the white lines I didn't feel there was an issue but we "had words".
Today I was red carded by the referee at my sons football match for suggesting he "should have gone to specsavers" - or words to that affect.  What does upset me is when our kids safety on the field is at risk because the ref can't keep up with the game because he's had too many pies!
I then went out for a relaxing 35 mile bike ride with my mates to celebrate my up coming birthday.  At least that was incident free and finished with coffee and cake.  But I am going to take stock and calm down on the sidelines and let my sons feet do the talking - assuming someone hasn't taken them away from him recklessly!

Work on the weakness

In an ironman event a lot can go wrong.  You put in all the training but there are so many elements out with your control that can easily finish your race.  Today I came up against one of these problems and not for the first time - a puncture.  Since changing to my new wheels I have puncture 4 tyres; one on the turbo trainer and three replacing the same tyre!  I was trying to save time for tomorrow when one of my friends is coming to give me a lesson on changing tyres and a few other things and managed to puncture another tyre through me being rubbish with my hands!
I despaired and went out for a run to take my mind off it but all the way round I "beat myself up".  Seems to have worked as I ran a fast time but had missed a turbo session.  So I finished off with a core workout and am starting to feel better.  I just need to work on this weakness because I can't afford this to happen in Lanzarote or all my training may be for nothing.
Tomorrow I am going out with 15 fellow athletes for a 50 km bike ride to celebrate my 50th birthday which will be on Dec 1st.  The men should be supporting moustaches and if you want to see mine go to http://mobro.co/missionironman . If your feeling generous you could throw in a couple of £ for the prostate cancer charity.  Thanks.

Pushing the limits

Swim, massage, run & weights plus a full days work with travel meant I didn't have a spare minute.  But the sports massage eased my legs and then I went for a run - not the normal order but what a difference it made to my running.  It was so easy and without trying I was flying! 
Then onto the weights and I had to increase my reps to take the muscles to exhaustion.  Seemed like a good idea but I struggled to open the bottle of Prosecco and that would have been a disaster!
So a busy weekend of kids activities and training but I am looking forward to a bit of relaxation as well.  Probably catching 40 winks in front of the telly. 

Seasonal change

The other day I had commented on how beautiful the weather was for running.  Had I run this morning I would have said the same but I was away early on business so my training happened when I got home.  A sweaty turbo session followed by a run.  The weather was horrendous as I was blown up the hill and squelched my way up the pavement, picking out the puddles with my "davy lamp".  Back home and a core session to finish.
I'm afraid that these are the conditions I will be training in for the next 3-4 months so I'm just going to have to "man up" and get on with it.  As Billy Connolly said, Scotland doesn't have bad weather, you're just wearing the wrong clothes.  So I will make sure I'm wrapped up, get my head down and convince myself that this will make me stronger!

Technical difficulties

I have a problem with my rear tire in that I have ruined 3 inner tubes trying to get a tire to remain inflated.  Today I was offered help from a fellow athlete and 5 seconds after the tyre was inflated it exploded.  The inner tube was completely wrecked plus my trousers will probably have to go to the dry cleaners!
But I was lent a rear wheel which allowed me to take part in a group turbo session tonight.  It was tough, not helped by the champagne from yesterday.  I had a bit of a fuzzy head and was tired so it wasn't the best of condition to be training but I felt great afterwards.  My recovery was steak, eggs, toast, milk and chocolate.  So I'm going to have to stay up to digest my food but I am also trying to finish my book - The Marathon Des Sables so I'm happy.  With a few nights out over the next month or so I will need to make sure I don't over do the booze as when you are fit it really sets you back.

Childhood memories

With the 50m pool closed in Glasgow my new alternative 25m pool has also closed for a refurb so this morning I travelled to a 50m pool that has just reopened after a five year refurb!  It brought back childhood memories as I used to go there 40 years ago with some friends and my big brother.  I couldn't swim but used to enjoy jumping in with a rubber ring on and splashing around.  Afterwards we'd always get a mince pie and a drink.
Today was slightly different as I had a planned set to do, timing my 200m intervals so not jumping in and splashing around.  You have to suss out the other swimmers when you turn up at a new pool and time your swimming so as not to disturb them too much.  It's a bit like an F1 race when re-entering from a pit stop.  You don't want to pull out in front of someone going much faster as you'll annoy them and at the same time try to avoid the slower swimmers so that you aren't held up when on the stop watch.  The new pool was fabulous except for a couple of "rabbit droppings" left by the swimming club which I tried not to inhale or swallow as I went up and down the lane!  Hope the chlorine has done it's job and nullified any chance of infection!
Turbo and weights tonight and then a day off training tomorrow as it's our 20th wedding anniversary and we're going out to celebrate.  I think if I suggested I slip in a quick training session I may not see my 21st anniversary!!

Tough schedule

In some people's view Sunday is a day of rest - not in mine!  My training today was a 43 minute run, a 1 hour turbo and a 40 minute core session.  However I had to build that round my sons football, furniture shopping, food shopping, preparing dinner and various drop off and pick ups.
I broke it down by running before the football.  Again a beautiful autumn day and when I started running I just felt so good.  It won't be long before it's windy, raining or snowing and blowing a gale so I was going to enjoy my run.  Then on to the sidelines to support my son - they won.
Once the shopping was over I returned and did my hour on the turbo.  It is mind numbing but so is ironman.  At least I am focused on my cadence, heart rate and my form (my reflection in the window tells me when if I am staying still and not wavering all over the place).  You sweat buckets and it's a great way of keeping fit.  Straight after that and in for my core session.
Shower, cook dinner and relax.  Only two pick ups with the kids and I'll be heading to bed as I'm up early for swimming!  Ah the life of a triathlete.  Seriously though, I feel great.

Recovered

8 days ago I twisted my knee and had to be given a piggie back into the house as I couldn't put any weight on it.  The following day I cycled the Braveheart race over 44 miles with no pain but that was because the movement on my knee didn't involve any lateral movement.  I took the week off running and concentrated on turbo training.
So today involved a 30 minute turbo session followed by a 30 minute run.  It was a beautiful day and it was such a privilege to be out running, pain free.  I didn't push it but kept a reasonable pace as I tested my knee.  It was fine but I know if I put any sideways pressure I'd be in trouble.  But it was reassuring to know that I'm getting better.
Then for a weights session as I build up my strength.  This is a critical part of my training as I need to be able to maintain my form on each discipline when tired.  So once finished I had lunch, rehydrated with lots of water and am now going to have a wee rest so I'm fresh for tomorrows training!

Every step counts

It's been a hard week with the last two days in London so when the alarm went off at 6am I didn't feel like getting up.  I actually thought of turning over but I new I'd have to face my coach so fell out of bed just to be reminded we still didn't have any central heating - week 3!  Once I was in the pool I was fine and set about my programme.  It was a relatively short session, 1,500m, and by the end I wanted to go on which was a good sign but I stuck with the programme and got out the pool because I knew I had another session later.
After a full day of meetings I got home thinking I had a 30 minute turbo session but on looking at the schedule I discovered it was a hour session.  I really was tired and didn't feel like it but was determined to do it.  After getting ready I noticed I had a flat tyre!  The perfect excuse not to train and I needed to be finished quickly so we could organise dinner.  But with an understanding wife and the tyre reflated 1st time I jumped on the bike and knocked out the 1 hour session.  I felt so good afterwards, full of energy, that I had completed the training and was now ready for dinner and relaxation with the family.  There are always reasons or excuses not to train but every session counts as it's one step closer to my objective.

Back to normal

Home from London and back to the pool tomorrow morning - I'm looking forward to it.  While I was away I started reading a book - The Marathon Des Sables.  Yes although my focus is on Lanza in May I am starting my research on the training for the event in April 2013.  It looks like Lanza Ironman will be good preparation, especially with the heat.  It will be a good opportunity to see how my body will cope with 12 hours plus in the heat.  Controlling my core body temperature will be essential.
By contrast I have returned home and there is still no central heating.  We've been without it for almost 3 weeks and sometimes its colder inside the house than it is outside! 

The big smoke

Down in London for the next two days so training will be restricted to core workout and some press ups, tricep dips and  squats i.e. exercises you can do in your hotel room.  However you also get the added benefit of fighting your way onto a packed tube which leads to constricted breathing due to the crush - the rush hour should become known as the crush hour!  I really don't know how people put up with this on a daily basis as they walk around like zombies all tuned into their head phones.  It's like something out of Dr Who!
I'm on the 16th floor of a hotel so might take the stairs rather than the lift as this will also help however sometimes it isn't easy to find the stairs in these big hotels.  I'll miss my group turbo session which is a shame but my trip was scheduled and the training for the week built round it.  Look forward to reporting on my real training when I'm back.

Measuring progress

I am having great fun this week with the focus switching to turbo training on the bike.  Short, sharp focused sessions with lots of key points to measure my progress.  It certainly does help the time pass and motivates me to work hard.  But tonight I was swimming and forgot my garmin so I had nothing to measure against.  I think I swam well but without measurements I can't tell so I won't make that mistake that again.
The gym and core sessions are also having an effect as I felt stronger in the water and kept my form which improves my swimming - unfortunately though I couldn't measure the progress.  The gym and core workouts aren't as much fun as the other sessions but the results are showing so that will keep me going.
It's small incremental improvements that will make the difference come Lanza Ironman in May so I must make sure I don't slack off with the training.

Johnny English Core Workout!

It was a very busy Sunday between kids football, taxi service, preparing Sunday dinner and training.  I managed my scheduled turbo workout (this month there is a greater focus on bike training) followed by a weights session.  I'm not trying to become muscle bound, never managed in in almost 50 years, as this would just give me more weight to carry round.  But it's about being strong enough to maintain good "form" while swimming, cycling and running.  Since starting this regime I have not had any muscle aches and pains in my back which I used to suffer from.
I still had a core training session to fit in but I found an alternative way of doing it - I went with my kids to see Johnny English.  Side splitting fun that had me doubled up with laughter working my core, or at least that is what I will be saying to my coach!  But just to make sure she sees I'm not slacking I got up at 6am and completed the core session.  More to come tonight.

Braveheart race

I arrived at the race in beautiful sunshine and no wind - perfect conditions for a 44 mile bike race.  However I was nervous about my knee lasting and within 15 minutes of arriving I had twisted it again, twice.  Any sudden change in direction was a problem but once clipped into the pedal there would be no sideways motion.
I last raced this course 2 years ago and found it tough.  It's still not easy but with two years experience of longer and hillier courses, plus two further years of training I didn't find the course a problem.  I averaged 17.6 mph and my heart rate average was good for me at 147.  These stats encourage me as they show I am getting fitter and mentally getting stronger on the bike.
Back home and iced my knee as this will need some tlc for the next week.  I'm not running my 10k race tomorrow due to my sons's football commitments but in reality with twisting my knee, it would have been a non-starter anyway.  Shame because I was looking to beating 45 mins but that will have to wait till next year.  Fed, showered and now for an afternoon power nap - all part of the recovery process.

Potential disaster

It's funny how things happen.  I had an early start with a run then a swim. At my desk for 9am and got through lots of work before my sports massage.  It was agony as my glutes needed a lot off attention and by that I mean a pointy elbow!  My quads and calfs weren't much better so I was relieved when my coach told me to miss the turbo session tonight so I could recover before my 40 mile bike race tomorrow.
When I got home my son asked me to go in goals while he practiced his shooting - what could possibly go wrong?  2nd shot was a screamer and I put my foot out to stop it.  Foot twisted which resulted in a twisted knee.  He had to give me a piggie back into the house.
Ice, elevation, compression and anti-inflammatory pills.  Know I'll need to wait till the morning to see if I am fit enough to cycle.  It just goes to show how easy it is to injure yourself and all the training goes out the window.   Fingers crossed for tomorrow!

Undercover!

Today was a rest day and it was much appreciated after the build up of training.  Tomorrow I am swimming, turbo training and running so the sports massage I'm having at lunchtime should ease the legs, although not pleasant at the time.
I am also going undercover for charity!  Movember, which takes place in November, is when men (and some women!) grow a moustache to raise money and awareness of prostate cancer.  It's been 25 years since I last supported a moustache and I swore I'd never do it again.  But I'm a sucker for a good cause. If you want to follow the progress of my 'tache" growing go to http://mobro.co/missionironman where there is photographic evidence - you could also pledge some funds if you were feeling generous!
As I am writing this blog I'm watching the footie and they are talking about some of the footballers supporting the cause so it just shows the power of visibility i.e. the 'tache.  It's certainly easier than Ironman but some of the looks I'm getting is painful!

Time management

I am often asked "where do you find the time to fit the training in?" and it's a good question.  Time is not an infinite resource but we all waste so much of it.  I started by examining what I did from when I woke up to when I went to bed - I needed to find a maximum of 2.5 hours a day (currently only 1.5).  So I started by getting up 1 hour early (1.5 in the summer) while still managing 7.5 hours sleep.  Then I looked at what I did in the evening when not being a taxi driver for the kids and was surprised how much junk TV I watched - that could be 1 - 1.5 hours.
Also instead of sitting in the car when my son is at athletics, why not pull on my trainers and put in an hours run.  There are lots of ways to create time if you have a goal you really want to achieve.
That's stage 1, stage 2 is doing it however when the alarm went off at 5.40am I did think "do I really have to get up and run plus do a gym session?"  The answer was yes because tonight I have a group turbo session and I would have found it difficult to fit all three in.  I meet my coach every week and go over the results and I do not want to turn up with missing sessions.  It's a bit like my daughter cramming her homework this morning before going to school.  In the end it has become normal for me to train like this and I have never felt fitter or healthier.  Much better than watching the telly!

Progress

For three years I have worked hard at my swimming and I have now come to enjoy it even though there is a lot of technical work required.  But I am starting to see and feel the results of the hard work.  Yesterday my coach said we would reduce the swimming to twice a week for a while as you have to weigh up the time put in against the gains you will make i.e. for all this work I may shave 5/10 minutes of my current time for 2.4 miles.  She is happy with my running especially after my 16 mile race on Sunday.  I've included a picture from the last 100 yards which was taken at the top of a set of steps which came after an up hill climb - as you will see there was nothing left in the tank!
So the focus will switch to the bike which is the largest part of Ironman and the area I need to improve on the most.  I have to get two mirrors so I can watch my "form" as I work out on the turbo trainer.  I also have to video myself so we can analyse the video at a later stage.  As you can see we are taking this exceptionally seriously but if you have another look at my picture after 16 miles you'll understand why.  In 199 days I need to be fit enough to swim 2.4 miles, cycle a hilly, hot and windy 112 miles followed by a 26.2 mile marathon - but progress is being made.