Day light

It's amazing the impact lighter mornings has on me and I am sure everyone else.  Not only does it put a spring in your step, but it just makes everything better.  So I set off slightly later this morning for an hours run and having not enjoyed my last run, this one was fantastic.  The scenery was beautiful and my target times were achieved so I felt fantastic.
I also picked up my bike from the mechanic having had it serviced before going off to Lanzarote.  I had a short, sharp, hard turbo session wearing my new shoes.  You might not realise the importance of cycling shoes but if my feet are going to be "cooking" in them for say 6.5 hours, I want them coming out "healthy".  In my first Ironman I had 4 black toe nails when I came off the bike and still had a marathon to run.  So tonight they were tested and there will be more testing of my shoes and my nutrition while in Lanza.  Nothing is left to chance.  Enjoy lighter mornings and longer nights by getting out there and doing something.

The mental game

Experience Ironman athletes will tell you that at least 50% of the effort required is mental and the balance physical.  So every training session I do I keep that in my mind.  So tonight there were 7 swimmers in 2 lanes going through their paces.  I was the slowest but I've realised that what the other 6 are doing isn't important to me.  What mattered was my time and on reviewing the data I had hit all the targets so being slowest didn't matter.
In the other 2 lanes are less experienced swimmers and I know they are keeping an eye on us and wishing they were faster - I know I started there.  So which ever "lane you are in on life" it doesn't matter if someone is "going faster", as long as you know what you want to achieve and take the measured steps you need to take to get there.

Refueling required

Early swim this morning and it was a tough session. 500m warm up, 200m of drills, 4 x 50m fast / 50m easy, 16 x 100m (targeted time) and 100m warm down.  My times slipped in the last 6 100's and I knew I was tiring.  Once I had finished work and done some Dad taxi duties I was exhausted and was considering missing out my scheduled run.  But at times like this you have to dig deep so I refuelled and my energy returned.
However the run was horrible.  There was a strong wind and when I got into the countryside it was pitch black which would have been fine but there was a heavy fog.  My head torch bounced back off the fog and I could only see 2 yards in front of me.  I couldn't see the side of the road and was worried about pot holes appearing from the dark.  For safety reasons I changed my route but struggled in the dark and the fog for a good 15 minutes.  I finished slightly behind target but was pleased I didn't succumb to the couch and then have to live with the guilt!  When you're tired, take fuel on board and get out there - you're a long time dead so live every moment!

Confidence boost

The bike is the longest part of Ironman for most people and in Copenhagen in 2010 I took 7 hrs and 14 mins on the bike which is poor. I have analysed it to death since then and there are a lot of good reasons it was slow but my inexperience and lack of miles on the bike would be the biggest two as I'd only been cycling properly for 2 years at that stage.  As a result, and following a poor training week in Lanzarote last year I decided to enter an Ironman with one of the toughest bike courses which is of course, Lanzarote.
So I have worked hard at improving my bike and have put in a lot of hours and miles.  Over the winter I have concentrated on Turbo training which has increased my fitness.  So today, although officially a rest day, it was a birthday bike ride for one of the coaches so a group of 25 cyclists went out and did 45 miles.  I was going to take it easy but my coach suggested I attack the hills as it was a relatively short ride, so I did and finished in the top 4 or 5 on the big hills which is unheard of for me.  I was also in the top 5 for the final sprint and that's never happened before - ever.  I received compliments on my improvement from cyclists I respect and they were the same ones that left me for dead in Lanzarote a year ago.  That's a nice wee confidence boost before I go to Lanzarote next week for training - but there is still a lot of work to do before Ironman.

Out of my comfort zone

I often talk about getting out of your comfort zone and this leads to improvements in performance.  However when this refers to DIY I'm not so sure.  Being a rest day I tackled building two furniture units, a TV unit and a coffee table.  My problem with DIY, apart from being handless, is the way the instructions are written.  After 4 hrs and 15 minutes (yes I timed it!) both were finished.  The TV unit has a bent piece of wood or else there would have been an inch of a screw visible no matter what I tried.  The instructions were also incorrect in reference to certain screws which didn't exist. I broke part of the coffee table just unpacking it and had to drill an extra hole which should not have been required as a piece of wood wouldn't line up.
I'm now recovering, exhausted!  Am I satisfied that I have completed the furniture builds without hiring someone to do it for me?.....not really due to the problems which are visible to anyone who cares to look.  My performance has improved as these were complicated builds so I will take something from that but in future I'll leave it to people who get pleasure from it!  I'll stick to my Ironman training.

Without desire, forget it!

When I was 12 years old I wanted the body of Bruce Lee from the film Enter the Dragon.  It has never happened but at least I know why. I wanted it but didn't want it enough - I didn't have the desire.  The Mission Ironman journey has taught me what you are capable of if you desire it enough.  In my journey I meet lots of people who "want" something but unless they are really serious about it then there is no change. So if you are wanting to achieve something extraordinary in life or business first of all work out why you want it and how much it would mean for you to achieve it.  Then plan out what you need to do, have a monitoring system to ensure you are on track and get on with it.
This week was a planned "recovery" week but don't take that as being easy.  Today the week finished with a one hour turbo session followed by a "run off the bike" (a brick session).  I now have two days off before starting another tough 3 week programme.  So the plan is constantly building with a target in mind that I desire.  That's my secret in how ordinary people can achieve extraordinary things but raising money for Maggie's Cancer Caring Centres is close to my heart and that's what drives me.

Getting out your comfort zone

It's interesting how conditioning work changes targets and what you think is possible.  4 years ago I could only swim 40 metres although it looked more like one step away from drowning.  Now swimming is one of my favourite activities although if you saw me swimming next to a good swimmer, you'd see there is still room for improvement - but I can now swim 3,800 metres.  But it's all relative which is the same for cycling, running, triathlon or even success.  It depends on where you are starting from so today's swim of 2,000 metres was fast and easy - almost can't believe I am making that statement!
So if you want to push the barriers, get out your comfort zone or make significant changes you need to set yourself some challenges that would be worth achieving.  I've learned that setting challenges makes me stronger physically and mentally and this conditioning allows me to achieve more than I ever thought possible.   Why not go for it yourself?  It will open up a whole new world.

Planning

With the training week in Lanza approach a planning meeting with my fellow Lanza Ironman Gareth was required. Checklists were drawn up to make sure we take all the necessary gear and with a 15kg luggage limit,the wardrobe will consist mainly of lycra! We need to take out our nutrition to make sure we can "feed on the bike" as we will be doing long rides. The bike is also booked in to the local bike genius Willie Bain. He will make sure my bike is in good working order and I'll have it back there before my trip in May.
Tonight I had a choice; group turbo session or a solo turbo session at home and I went for the latter to save travel time and win some "brownie points"! I'll have done the same session but on my own so you have to get the music right to motivate yourself as you aren't surrounded by sweaty athletes that you are trying to keep up with. It was tough but I feel great after it. Good nights sleep and I'll be ready for a swim in the morning.

Team effort

My journey to Ironman isn't a solo effort - it's a team effort.  My coach Gen helps prepare me every week to condition my body and mind.  Grant the sports masseuse keeps my legs in good working order otherwise they would grind to a halt with all this work.  John the physio sorts out the niggles and Gill & Ian the chiropractors look after my back - I never claimed to be an Olympic athlete!  I also depend on my wife to keep things together at home and the kids to accept my training time.  My team at the office keep work ticking over when I'm not around.  Then there's my tri pals who train with me and continue to encourage me.  Finally there's you, yes you.  By reading my blog and supporting my fund raising (www.justgiving.com/Derek-Stewart0) it makes me dig deeper when I need to because I know I am going to report back to you.
So tonight I had to dig deep to complete a hard set that amounted to 3,700 metres.  But all the work in the pool over the last 3 months is paying off as I couldn't have completed this until now.  I'm on schedule for the Ironman swim and need to get my bike and run up to speed which I will do when I am in Lanza in March.  But all of this is only possible because of team work.  Thanks team.

Recovery week

This is a recovery week which happens one in every four weeks.  So lots of rest, stretching, food but exercise every day continues - just less of it.  You can't stop or my body might "shut down" as it thinks we've crossed the line.  So I had a long lie till 6.45am which felt great.  On getting home I went out for a 10k run in the wind and rain - hard to imagine what it will be like in Lanza in May but it's certainly going to be warmer!  Although it's only 10k it's against the watch with my pace building thought the run - the wind and a full stomach from a three course lunch did slow me down but it was still a good work out with the last stretch at a good pace. 
In 2 weeks I will be working my butt off in Lanza cycling all over the island getting used to the IM course.  I'll also be doing some running in the heat and swimming in the sea which will be totally new to me.  A slight contrast to today but all essential in my preparation for an Ironman where "normal limits do not apply"!

A helping hand

I enjoyed my two days rest but when I woke up this morning I was not looking forward to my 3hr 20 min bike followed by 30 min run off the bike - it was very cold.  Before that I took my son to his football but when we got there is was called off due to a heavy frost.  One the positive side at least I wouldn't be frozen after standing at the match but on the negative side it gave me concerns for ice on the country roads.
Fortunately Colin, one of the coaches from the tri club, offered to go out with me so with the temperature around 2 degrees and a cold westerly wind we headed out.  By staying off the "B" roads we avoided the ice but it meant we had more cars to contend with and we couldn't cycle side by side - but it was still nice to have company.  My speed increased marginally from last week but I know when I'm training in Lanzarote I'll get that sorted.  It's a good way to lose 2,000 calories!  Off the bike and quick change over so I could run for 30 mins getting my legs and mind used to the different muscles being used.  I was very happy with my running time so back home, washed the bike, jumped in the bath, took on some protein  and am now recovering watching the cycling on the telly - bliss!

Weather watch

Although officially resting today and tomorrow I am keeping an eye on the weather forecast for Sunday as I am due to complete a 3 hr 20 min bike ride followed by a 30 min run - a brick session.  It's more the mental side of the long rides that I need to get used to rather than the physical side.  If the weather is bad then the bike becomes a turbo session but I really need time on the road.  You need to experience the wind and work on your bike handling skills (avoiding pot holes and cars etc) while getting out the saddle for hills.
Today I launched my fund raising for Maggie's Cancer Caring Centres in memory of my friend Neil Sutherland.  His wife Marion still gets support from Maggie's and is fully behind my fund raising.  If you want to support me then go to www.justgiving.com/Derek-Stewart0 .  Your support is greatly appreciated and I am also looking to a for a corporate sponsor and will include my Mission Ironman keynote speech in any package agreed so please spread the word.

Small improvements, big differences

Today was a big training day.  It started with a 3k continuous swim and my coach had set me a target of 1hr 4 mins 30 sec which would have been a PB.  Swimming is a funny thing in that the harder you try the slower you swim.  So having had a tiring week I decided to concentrate on the improvements my coach had suggested a few weeks ago after the under water video analysis.  My time was 1hr and 2 minutes which is 2.5 secs per 50 metres!  This is a major break through in my swimming and I was so pleased that the hard work was showing results.
I met with my coach and reviewed last weeks training schedule.  The good news is that I now have 2 days off training before a big bike ride and run on Sunday followed by a reduced training schedule the next week to allow my body to recover.
Then it was time for my 2 hour run.  That's a tough session to finish the day after the swim in the morning but I survived.  This was followed by a protein overload and then into my compression clothing to speed up my recovery.  A good end to a hard days training.

Managing energy

Professional athletes spend 100% of their time getting ready for events with certain events being their medium-term focus e.g. the Olympics.  They have a team of advisers, coaches, nutritionists and physiotherapists looking after them to keep them at the right level of fitness for the appropriate event.  Us weekend warriors who work during the week and train for our sport don't have such back up and we must be careful to manage our energy so we can perform at work, be there for the family and perform at our chosen sport.
Last night I ran out of energy, the tank was empty and I decided to call off my training that evening.  Not something I do easily as it could be the start of a "slippery slope" as there is always a reason not to do something especially if it takes a great deal of effort.  But I listened to my body as it was telling me, tanks empty you need a rest.  Other athletes have confirmed on facebook that "junk miles" are not worth it i.e. completing the task for the sake of it but putting in a poor performance - it doesn't achieve anything and could set you back.
So this morning I felt refreshed and went out for my 1 hour run which was tough as my tank literally was empty - I hadn't taken any fuel on board on 12 hours.  Unfortunately I can't run after taking food for a couple of hours so I ran on empty which is good practise for the later stages of an ultra endurance event, although not something you want to do too often.  When I meet my coach tomorrow nutrition is going to be top of my list as I need to increase my food intake based on the training I am doing.  It shouldn't be difficult, just need to be more aware and disciplined in this department going forward.

Tick tock tick tock

"Time waits for no man" (or woman or anyone in this PC world!) is such a true phrase.  Last night despite being knackered I had a 10 k run to complete and the objective was to get inside my previous timed 10 k 2 weeks ago.  Having that focus means when I reached the "hill from hell" I grit my teeth (don't know why cause it doesn't make you faster), pump my arms and lift my feet so that I drive up the hill knowing that any slowing down will lead to a poor result - I managed it in just under a minute less!
Then this morning in the pool, after 800 m of drills and warm up, I had six short intervals of 50m to do within a very challenging time, then 6 x 150m on the same time followed by another 6 x 50m on the challenging time.  People were looking at me as I was talking to myself at the end of the lane.  Basically I was reminding myself I was an "Ironman" and get on with it cause that's what we do.  It must have worked 'cause I hit all the targets but without the target in the first place I would have cruised up and down the pool.
When I visit companies in my consultancy capacity it doesn't take long to find the "cruisers" despite some of their best efforts to look busy.  Life and business can be so much more fun if you narrow the focus in certain aspects and right now I'm having a great time even if it is difficult getting up in the morning and not hiding under the covers.

Complacency

This morning at my swim session I had an interesting chat with one of the senior citizens who despite being in his late 60's swims 2 miles a day.  He was telling me he'd been at a chess tournament which didn't have a great level of competitor in comparison to the ones he normally enters.  Despite this he was well and truelly beaten in a number of matches which had knocked his confidence especially as he had a tough tournament coming up.  I explained my 5 step goal planning process and he agreed a stringent review was required as maybe he had mentally lowered his standards due to the level of competition - in short he had been complacent.
I thought about that as I knocked out a very hard session this morning and focused on every stroke as I was against the clock and didn't want to become bored or lazy.  That's the great thing about measuring the various sets, the results never lie so there is no room for complacency!
Tonight I have a 10k on the clock which is to be compared directly against my last one as I wasn't happy with that result.  I'll report back my findings tomorrow.

Brick session

Following a late night today started with an early morning rise to watch my son play football in a cup match. Exciting game which he won despite 2 red cards and a lot of abuse from the oppositions parents - people get really uptight at these games. So when I returned I went out on my bike for 3 lonely hours - the mental side is really important and I just had to "man up" and get on with it. The roads were dodgy with a load of "farmers poo" and mud across the roads but when you're doing 35 mph when you come across it you can leave your own deposit if you get my meaning! This is the start of regular out door long bike rides no matter what the weather as Lanza is approaching.
When I finished I had to run for 20 minutes as this was a brick session I.e. You run immediately off the bike to get your legs used to it. Your brain tells something isn't right as different muscles start to complain. And from now on every time I get off the bike I need to run. After some food I had a power nap in order to help recovery as the last five days have been full on and I was shattered. Early night as I'm in the pool at 7.30 am tomorrow. Goodnight.

Back to training

My schedule last week took account that I was away for two days - they were my rest days!  I'd debate it was a rest but I wasn't training so this morning it was back to training.  In the pool at 7.30 and knocked out 2 x 500m (30 sec rest between), 2 x 400m (20 sec), 2 x 300m (15 sec rest), 100m warm down.  In the next lane was a swimming club and I had to "blank them out" as they were swimming so fast it could have a negative affect on me i.e. how slow I was by comparison.  But I'm not racing them and they aren't preparing for an Ironman, so ignore them.
When I returned home it was out for a 1 hour run.  My coach had me complete this in three different paces, each one getting faster. It was a hilly course but I averaged 7:49 per mile which is my fastest yet and in the right range for my training.  Again I need to work to my targets and plan and not be put off by faster swimmers or runners
Tonight we are having friends round for dinner so there will be some excellent food but I'll need to restrict my wine intake as tomorrow I have a 3 hour bike ride followed by a 20 minute run off the bike which is known as a "brick session".

Promises

Last night at the conference dinner a large number of people sought me out to say how much they had enjoyed my Mission Ironman keynote speech.  It's always nice to have your work praised so thank you to everyone that took the time out to tell me.  What was more important is that everyone had been inspired and as a result set themselves a goal using my five stage goal planner.  Now that's a result and one that can change lives for the better which is an initial success for Mission Ironman.
One person had spoken to me a year ago and had gone away to get fit and lose weight as she was getting married 10 months later.  She'd dropped two dress sizes and was loving her new found fitness.  So the message to everyone who had set a goal, made a promise, is that when they get home there will be an envelope address to them which they completed and inside will be their own five stage goal planner with their hand writing outlining their goal.  Now the hard work starts and they need to follow through with the promise but tell people about your intention because that increases your chances of success.  Enjoy the journey and the results.  Remember a goal without a plan is just a wish.

Mission Ironman delivered

Today was another milestone in that I delivered my first Mission Ironman presentation to an audience at The Belfry in Birmingham. The audience were great and understood the key messages about the journey to ironman from non-athlete, non-swimmer and how this relates to challenges in life and business.  They completed my 5 step plan to goal setting and posted it to themselves so that when they get back to their office there is a reminder of what they want to change and a structure to support the change.
Achieving unbelievable challenges is usually won or lost in the head and we tend to limit ourselves by our thinking.  Mission Ironman is all about overcoming this type of thinking and making the most out of our lives while helping those less fortunate along the way.  Enjoy the journey.

Targets create focus

As I am getting back into my running and with only 99 days to go before I complete a marathon (after the swim and bike) I need to step the mileage up.  So yesterday I ran 12 miles.  I watched my time carefully as this indicates how "run fit" I am and was delighted to average 8 mins per mile on a hilly course.  If I didn't measure it I wouldn't have anything else to go on other than feel which isn't good enough.  After my glutes problem I wasn't surprised that I had some discomfort in the last mile but this went away afterwards.  In the build up I will improve my speed slightly but it's not about getting a fast time on the marathon, it's about putting three hard disciplines together and crossing the line in a respectable time (and in one piece!).
Due to the length of the run I took out a drink and some energy jelly.  Unfortunately at -2 degrees the jelly was not easy to chew so I spent 20 minutes trying to pick it out of my teeth as I ran - another lesson learned!  However in Lanza I will have a different problem with the heat.  That's why I will be testing everything when I am out at the training camp in March as I can't afford that type of problem on race day.

Elbows to the rescue!

My lower back still felt stiff when I got up this morning having tried every sleeping position to get comfortable during the night.  I decided to do my 1 hour early morning turbo but technical glitches with my Garmin meant it was done on "feel" rather than actual data.  It's difficult to tell how I performed without that feedback but if sweat was anything to go by I worked hard as it was still pouring off me despite it being -3 outside my non-insulated, non-heated training room.  I still prefer to have the data so I can see how I am performing against targets.
This afternoon I went to Grant for a sports massage to ease my lower back pain.  He's identified my glutes were the problem so set about them with his elbows - ouch, ouch, ouch!  Feeling better and will be at swimming training tonight and am sure I will sleep well tonight!
Before sun rise tomorrow I am doing the long run I should have done last night then I won't be training till Saturday so it will give my muscles a rest.

Taking no chances

I've had some discomfort in my lower back for a week or so and it felt as though it was worse this morning.  The 2.9k swim didn't hurt but all day I've been aware it's getting slightly worse.  So I've binned the 1hr 40 min run which is disappointing as I was looking forward to it and my running is slightly behind target.  I've booked a sports massage tomorrow to see if that will sort it and if not it's off to the chiropractor.
Over the years I have had various back problems but since my core and gym sessions started I haven't had as much as a twinge, until now.
So erring on the side of caution is my plan as I can't afford to aggravate my back - the consequences of missing a couple of sessions over hurting my back isn't a hard decision to make, although annoying as I feel great otherwise.

Cold weather training

Choosing an endurance event in the first half of the year has one major drawback - a large part of your training is done in winter conditions.  This morning was too icy to be safe on the bike so I did 1.5 hours indoor on the turbo trainer which was tough.
I then travelled to Loch Lomond to complete my Mission Ironman promotion video.  This involved cycling (there was no ice as it was later in the day) and running up and down Glen Luss while being filmed from the back of a car - a good workout.  It was cold with snow on the hills and the run was wet.  Once again I was attacked by a Jack Russell (what is it with those dogs?) but managed to fend it off with my shoe otherwise it would have been "road kill" and I'd be in A&E as I was travelling at speed.  Then I finished off with a swim in Loch Lomond which was freezing cold despite the sun coming out.  I was only in for a short while but my head felt like it would explode with the cold.  I didn't see anyone else swimming funnily enough.  So it's now over to the editor to make it look good.  I will have it on my website www.missionironman.co.uk by the 19th Feb.
These conditions will offer an interesting contrast to the conditions I will face in Lanzarote in 4 weeks time at my training camp.  I think it will take a few days to get used to the heat but hey there's got to be some payoff for the hard work in these conditions!

Learn something new every day

I always try and learn something new every day and today was no exception.  I was at a professional development workshop and the first thing I learned was that, despite not being the oldest, I had been in the financial services sector the longest - 33 years.  At first I thought I may have the arithmetic wrong and then realised I didn't.  What was throwing me out however was the amount of totally grey haired gentlemen (I have my share) in the room with expanded waistlines, if you get my drift.  It made me realise how lucky I am to have triathlon to keep in shape.
It also made me think how fast time passes and therefore we must make the most of it.  We always put off doing certain things in life and if, for whatever reason, that window of opportunity was reduced we'd end up cramming it in hoping we'd get there before it's too late.  So why wait?  If you've got something you've always wanted to do, start working out how to do it rather than focusing on what's stopping you.  As the phrase goes, you're a long time dead!  Dare to dream.  Start this weekend and enjoy the journey.

It's the apostrophe that makes all the difference

Recently I was speaking to a triathlete during a training session and they said "I can't...." We've all been there but if we say we can't then it's true and the more we say it the more we affirm it in our minds.  However if we skip the apostrophe (and miss out the t) then we can.  Having a can do approach increases the chances from 100% certain that you won't to a high probability you will. 
We all have strengths and weaknesses and I struggle with kick drills at swimming - basically I suck at it.  So although I dislike the drills I give it 100% as I know it will only get better if I think I can rather than think I can't.
So for the next month pause before you say you can't and switch the emphasis to you can and watch the difference.  Just remember can't lives in won't street!  Have fun, I know you can!

it's the thought of it!

If you're like me then sometimes "it's the thought of it" that puts you off - whatever "it" may be.  This morning "it" was leaving the sanctuary of my nice warm bed as, if my nose was anything to go by, the heating hadn't come on and it was cold.  The temptation was so great to just shut off the 6am alarm and turn over but I force my legs out of the bed and yes, the heating hadn't come on.
Did I fancy going out to minus something and run for an hour - no I didn't.  But this is why you need to have a good reason to do it because it's on mornings like this that you need to remind yourself why you have undertaken this challenge.  Wrapped up with hat, buff and gloves I turned to climb the hill, always a bad start, and within 100 metres my eyes were watering and by the top of the hill I had lost the sensation in my pinkies.  30 minutes later I was warmed up and enjoying the breath taking views of a star lit sky - sunrise was an hour away.  I ran passed the early morning commuters with stress all over their faces and realised how lucky I am being able to run at this time in the morning.  Back home and showered before the kids are up and ready to face a new day.
Turbo session tonight which will be tough but it should also help my legs after today's run.  Then 3km swim in the morning before joining the commuters heading into Glasgow.  At least I'll feel refreshed.  Why not get out of bed an hour early and go for a walk or run - it's the best part of the day and you're missing it!  It will set you up for the day.