Resting is tiring!

It doesn't feel right this resting lark - it's tiring! I know I have to do it and that my body needs it but it's like jumping of a treadmill that's been going at full speed. Having said that, not having to get up for training was replaced by taking my son to work for 7am. However at least there was no rush at the other end of the day. Dinner with my wife was a bit of a novelty and a nice one at that. We were able to catch up with the days events. And tomorrow it will be more of the same although I am about to start my stretching routine while watching the footie. Yes I could get used to this but on Wednesday I'll be training again. The trick is to let the body recover but not to let it think the event is over!

Windy, windy day

I cannot remember the last time I had a long lie on a Sunday morning but today I awoke at 8.30am and was served tea and the papers in bed - you can't get better than that!  After a breakfast of porridge and chocolate I got ready for my bike ride but the wind was really starting to pick up.  So much so I had to change my outfit to ensure I stayed warm.
The two hour bike ride was great and included 2 x 20 minutes of efforts.  It was great practise for Lanza as I was buffeted around by the wind. I had a short run off the bike and was happy with the transition and how quickly my legs adapted.
I then went on to watch my son win in the semi-final of his football match so we'll have a big final to content with in the coming weeks.  I now have two days off training before my taper starts and to celebrate I came off the wagon for an evening - shocking!  Looking forward to 2 days of eating, resting, stretching and sleeping - oh and working of course!

Last big bike

At 7.30 am I headed out on a sunny but cold and windy day. I met up with Gareth an hour into the ride and we headed south. Gareth is too fast for me but that meant I spent most of the ride on my own which is ideal training for Ironman as you are not allowed to draft. I travelled along a road that I had "died" on last year and swore (a lot!) I'd never do it again. The wind today was every bit as strong and I found it relatively easy. What a difference a year of hard work makes! We parted company after 50 miles and shortly after a group came through like a train. It's amazing the benefit of riding in a group has whereas when you are you are on your own you take the full force of the wind, which today was strong so good practice for Lanza. In the end I was out for slightly less than expected, only 83 miles but after the last 2 weeks of intense and heavy training I am happy with the effort. When I got back I went straight out for a lovely lunch with my wife which was a great way to finish off the day. I'm glad to have got that big ride out of the way and after another 2 hours tomorrow on the bike I will have 2 days off before beginning the 2 weeks of tapering. I'll sleep tonight!

Last big swim

Today was my last big swim before Lanza. 4k in the pool was a breeze - can't believe that's how I felt. A month ago 4k was a big effort but now I'm taking it in my stride. However I'm not going to become complacent because the 3.8k will be in the sea with waves and currents - oh and 1,800 other warriors! I am going to put in a few open water sessions in the coming weeks just to get comfortable in my wetsuit and the swimming is slightly different. Then tonight I ran for an hour in a beautiful summers evening. My legs felt good although some more stretching will be required in order to sort a few tight knots in my calves! Hopefully the weather will hold out for my 6 hours on the bike tomorrow. This is a great feeling being this fit. I'm loving it.

Rejigging the schedule

The sunshine in March seems a long time ago.  I hope that any hose pipe ban is now on hold due to the deluge of water that has fallen from the sky over the last few days and that the reservoirs in England are overflowing!.  I was going to have a 2 hour bike ride before my son's football match tonight but it was cancelled due to a water logged pitch and I decided that my aching limbs could do with a rest - and I didn't fancy getting wet again and catching a cold.  So I "listened to my body" (no point in picking up a late injury) and phoned my coach to rejig the schedule.
So tonight I will have no cycling and replace it with an extra long stretching session.  My calf muscles are protesting and they need some TLC.  The weather forecast for Sunday isn't looking good especially as I was aiming at a 6 hour / 100 mile cycle.  So I am switching that to Saturday which is meant to be better.  I will do my session today on Sunday and if it is too wet I will substitute it with a turbo session.
I will shortly be writing to all my pals trying to raise money for my chosen charity; Maggie's Cancer Caring Centres.  As you know I am dedicating this Ironman to Neil Sutherland whose story is on the blog.  If you can spare some cash to an amazing charity then go to www.justgiving.com/derek-stewart0 .

True grit

This was my last long run before Lanza.  2 hours and 40 mins in the rain and howling wind - 19 miles.  At one stage I could see my breath and my gloved hands were so cold I couldn't get my gels out of my zipped pockets.  When I did I dropped one and got a mouthful of grit when I opened it.  I was told to enjoy my last run but in those conditions it was mental torture.  Physically it hurt towards the end but then it will on Ironman so this is good practise.  To polish it off a lorry went through a big puddle and the wave went over my head - thanks pal, suppose it didn't matter as I was wet anyway but it also supplied me with some more grit to chew on.  There were a number of times when I could have given up but at times like this I think of the Lance Armstrong quotation; "Pain is temporary, quiting lasts forever".  He's so right and now I am enjoying my recovery in the knowledge that I "manned up" and completed the key task.

Technology problems

I've been here before with technology problems but at this stage in my training I really could do without it.  In Copenhagen 2 years ago I lost my computer sensor 2 miles into the bike ride and had to go "on feel" for 110 miles.  Now my computer won't link to my cadence sensor which tells me the number of revolutions per minute my pedals are turning at.  This is important as on the hilly (7,500 ft of climbing) course in Lanzarote I will be focused on heart rate and cadence to monitor the effort I am exerting.  Get this wrong and the marathon at the end could be hell or even worse, I may not make it as I've used up all my reserves!
The computer is also not downloading data to my laptop which makes it difficult to fully analyse the data from my recent long training sessions.
However my swim computer tonight gave me encouraging information showing that I am swimming more efficiently and faster.  It will be very different swimming in the sea with a wet suit but at least I am a more confident swimmer than I was 2 years ago.  Technology plays a large part in analysing your training and in keeping you at the right pace when training.  You've just got to hope it works on the day and if it doesn't, have a plan "B"!

Pushing the limits

Following the hardest weeks training ever I was amazed when I got up at 6am and completed my 3k swim as per the schedule (1k warm up, 5 x 200m and 10 x 100m).  My swim times were a few seconds off but training when you are tired is meant to push your limits.  In ironman you never practise a "mock race" so the first time you go the distance is on the day therefore you have to train tired as you approach the event.
A few months ago I would have needed several days off after that effort never mind the training that went on in the previous 6 days!  But it seems that the physical and mental conditioning that takes place when you train for an endurance event keeps you going.
My final big effort is on Sunday with another 80 - 100 mile bike ride and then I can look forward to tapering which will reduce my training time down to 6-7 hours and it will involve more short sharp efforts than long distance.
I have just returned from my sports massage which is the only think keeping my legs moving at the moment - it's amazing the muscle they have put on in the last 12 months.  I have a few niggles but they are under control.  A relaxing night is in order, I hope!

Visiting dark places

I was so lucky with the weather today. 20 minutes away from Glencoe the rain was coming down in sheets and thoughts of turning the car round came to mind. Fortunately I persevered and got round the 106 miles without getting wet. The scenery was spectacular and I stayed with the group until 40 miles from the end when I started to have gear problems and couldn't get back to the pack. I travelled 20 miles on my own and the hard weeks training had caught up with me. I met up with the group at a food stop and fortunately there was a bike mechanic there who sorted my gears. I managed to stay with the group until the big climb and I dropped back and worked at my own pace. I came across a pal from the Glasgow Tri club who was in his own dark place. The important point is that in endurance events you will always visit that dark place at some stage and you have to just press on (rule 5), grit your teeth knowing that it will get better. I managed the course in just under 6 hours which was a good average speed for me in preparation for Lanza. Cup of tea at the finish, fish supper on the way down the road, dinner when I got home followed by a bath. Needs to be an early night as this is my last HARD week of training and I have 3k to complete tomorrow morning in the pool. That should loosen off my legs!

Rest?

So today I was meant to rest. The day was spent catching up with all the things that need to be done during the week but hadn't. Then lunch and birthday shopping for Ali who has a birthday on Tuesday. Home and for once on a Saturday the whole family was home so we had a good chat and laugh. The bikes been cleaned, gears tweaked, nutrition organised as are the clothes. In Glencoe you can never predict the weather so you need to be prepared for anything, including snow! The first 85/90 miles looks fine but the last 15 are up hill and that will be a good test for Lanzarote. Early night tonight as I have a 5.30 am start. 2 hour travel, possibly 7 hours on the bike and another 2 hours travel - it's going to be a long day but the scenery will be special.

H.A.PP.Y

When I was in the pool yesterday I completed 3k (1k warm up and 20 x 100m) but tried not to think that tomorrow I was doing a continuous 4k - no stopping for a wee rest to get your breath back!  So this morning I convinced myself, what's the big deal just get the pace right.  After 1k my coach Gen got in behind me and stuck to my toes so that helped me not to slow down.  As a result, I beat my last 4k by  minutes coming out in 1 hr 19 minutes, a PB - I was delighted.  It makes such a difference to have someone chasing you round the pool but it also shows that the hard work is paying off.
When I got into the car a song I hadn't heard on 20 years came on, H.A.PP.Y by Edwin Star, so I ramped up the volume and sang my way to the office like a happy bunny - got some strange looks from other drives but nothing was going to change my good mood and feeling of achievement.
I'll finish today with a 2hr bike ride and then enjoy a day off tomorrow before my 106 mile bike ride on Sunday.  Have a great weekend folks and if you want to smile, find and old song you love and ramp up the volume! Be H.A.PPY :-)

Pain management

On Tuesday I bruised the top of my foot when running.  I could feel it when swimming yesterday and it hurt when walking today.  So the big test was the 1 hour run that I completed tonight having swam 2 miles this morning with my coach.  I was aware of some discomfort but decided to run it off and I'm pleased to report it feels ok but I am going to be taking it easy when running (it's all relative!) to make sure I don't have an issue in 4 weeks time!
The time has flown in since I entered Lanzarote Ironman almost a year ago.  The event is the "cherry on top" which is what people always ask about.  However the best part of Ironman is the journey you take with the training and how you change physically and mentally.  You meet fantastic people along the way at various events that build up to Ironman and everyone offers so much encouragement when they find out you're "going long".  The first objective is to get to the start line fit.  It's within touching distance but I need to stay focused on the training programme and making sure I don't pick up any niggling injuries - such as a bruised foot.  I am sure it will be ok and I'll just need to "man up"!

Busy day

I am often asked how I fit my training in with my life and work. And with the training building to a crescendo at the end of next week, it's becoming a real challenge. Following yesterday's mammoth training effort today all I needed to do was a 90 minute bike session including 6 hill climbs. So I decided to do that after work to give me the maximum rest from yesterday.
I had a long lie, left the house at 8am for a 25 minute journey to the office. However an accident on the motorway meant it took 65 mins to get to the office and straight into back to back meetings until 4pm. Home then onto the bike. Finish the bike, shower, make up rolls and eat them while watching my son play football. Home for 8.45pm to watch the 2nd half of the Chelsea game with my boys while writing my blog. It's amazing what you can fit into a day and tomorrow will be no different with an early swim, wall to wall meetings and a late run.
But this isn't managed single handed. At home my wife is making all the domestics arrangements happen (she also works in the business) and at the office I have a team of people taking care of everything for me. One thing is certain, this amount of activity takes planning and people to support the plan.

I love this feeling!

When I woke up this morning at 5.40 am the sky was grey with rain clouds, the trees were getting battered by the wind and the rain was horizontal.  6 months ago I would have turned over but this morning I thought "bring it on".  This was my 2nd last key running session lasting 2 hrs and 35 mins.  My face hurt with the freezing cold rain, almost hailstones, but every other part of me was covered up.  I managed a good pace and completed 18.75 miles.  Yes it was sore at times and I've just finished icing my foot which is bruised due to the new shoes I was wearing but that's why you try out new gear in advance.  You have to learn to live with the discomfort and pain because you don't do these kind of distances without it.
Tonight I was at the club swim session and completed 3,100 metres without difficult despite not having swam in almost two weeks.  I've got two more big swim sessions this week so my swimming will get stronger.
But I have to say, I feel great physically and mentally and this is all as a result of my coach and her training plan that I have been sticking to.  It has taken me to levels I never thought possible and there is a message for anyone in there that is setting a challenge or wants to change their life - don't restrict yourself.

The bar gets higher!

It never ceases to amaze me the achievements that some ordinary people (not athlete's) achieve.  I have been asked by my local golf professional (Stuart) to help him train for a cycle challenge to raise money for a local sick kids hospital, one that my family have benefited from.  In June 2013 he is going to cycle from Lands End to John O'Groats - 874 miles.  Now that would be a great achievement for anyone but he isn't a cyclist and is carrying too much weight.  But he has the desire and he will succeed.
At this point in time he has already worked up to 20 miles but put that in context of the challenge where he will be doing almost 100 miles a day for 9 days!  Unimaginable to most people.
What I have learned in my Mission Ironman journey is that our greatest limiter in life is the wee voice inside our heads saying "you can't do that, don't be stupid".  This is supported by people with a negative mind that tries to convince you that you're mad.  But yesterday for only the second time in my life I cycled 100 miles and my mindset wasn't on "just completing it", it was about how good a time I could get.  This morning I woke up with no aches and pains and tomorrow I will run 18 miles before work and swim 3k in the evening.  Don't limit yourself.  Take a leaf out of Stuart's book and set yourself a tough goal; one that will raise money for a worthwhile cause and one you really would be proud to complete.  I'll keep you informed as to how Stuart progresses as this is definitely worth following

What a day!

It was a 5.15 am start to the day and a big plate of porridge before setting off for one of the most beautiful areas in Scotland, the Trossachs.  It was zero degree when we set off for the 100 mile hilly course and for the first 20 minutes I had lost all feeling in my fingers despite wearing winter gloves!  The first hill warmed me up and I worked hard with my 4 team mates.  This resulted in a time of 6 hours, 1 hour under the time I mentioned yesterday and with an average speed of 16.7 mph, this is the fastest I have cycled in a race of this distance - actually only the second time I have completed this distance.
The course involved 5,500 ft of climbing which is 2,000 feet less than Lanzarote so ideal as a training race before Lanza.  Cycling past lochs that were shimmering in the sun really made the journey a pleasure.  So home for pasta, hydration, a bath and into my compression gear to promote my recovery.  A day off tomorrow from training so this will help me recover but on Tuesday I have a 2 hour 35 min run in the morning and a swim session in the evening.  The next couple of weeks are going to be tough.

Preparation is everything

What a relaxing day. A long lie followed by a big cooked breakfast and then reading the papers. Is this what "normal" people do at weekends? I say normal because most people think what I am doing is mad. I enjoyed my rest today but everything I did had a purpose. I've eaten well and made sure I was hydrated properly. I've cleaned and tweaked my bike so hopefully there will be no mechanical problems tomorrow.
My clothes and food is laid out for my 5am start which will be porridge. I am then travelling to Loch Lomond for a 7.30am start with three fellow ATHelite members. 100 miles will take in the region of 7 hours however it may take longer due to the hilly terrain. There have been warnings about ice in the early part of the morning so extra care will be required.
I've also booked in for a 106 mile race the following Sunday around Glencoe. These races are key to my final preparations for Lanzarote. Early to bed tonight.

Back home

It was a tight schedule today. Get home from Centerparcs, eat, get on the bike and complete 2 x 10 mile time trial followed by a run off the bike. Then off for a sports massage (agony) then a chat with my coach to look over my schedule for the next 2 weeks (scary). As expected the schedule is extremely tough but what's required for the final preparation for Lanzarote Ironman in just over a months time.
Tomorrow is a rest day to get over my sports massage and also to get ready for the 100 mile bike race in the Trossachs (very hilly) on Sunday.
Holidays are great but it's nice to be back home.

Risk v reward

Last day of the holiday and I made sure it was a relaxing one.  I read a book ALL day!  Those of you that know me are probably struggling to visualise that but I did.  I was meant to run a fast 10k but my right knee was telling me that all the running this week was showing.  I considered running through the pain but weighed up the risk of an injury versus the reward of a fast 10 k run which won't make or break my Ironman in 36 days time.  I don't like skipping sessions but as I have a tough couple of weeks coming up I played it safe.  My sports massage tomorrow and a new pair of running shoes will help as the old ones (3 months old) are passed their best - worn out.
This unexpected "time out" did allow me to completely relax and I watched my two boys play in a friendly (not) five a side football tournament.  It was good to watch them going through their paces against adults and I didn't even break sweat as I sipped my coffee at the side.  So now out for a family dinner with friends and kids - table for 14.  Should be fun and tomorrow back home and into the normal routine.  What a great holiday.

A Life without limits

Being on holiday is great.  You get to lie in, have a late breakfast, do some light training as it's a recovery week (1.5 hours on the bike and a 6 mile run), sandwich for lunch, a 40 min power nap and get to finish a book - that's what I call a holiday!  The book I finished is "A life with no limits" by 4 times Ironman World Champion Chrissie Wellington.  What a great read, even if you're not involved in triathlon, as it demonstrates what you can do with the right attitude.  In the last chapter she explains in detail the physical and mental pain she endured to finish (never mind win) her 13th Ironman and 4th world championship while suffering injuries that would have had most of us not even turning up for the race.  I love reading inspirational stories about people who continually defy the odds.
So more rest on the cards for today plus a nice meal out for 2 this evening as me and Mrs Stewart get some quality time.  I've been in touch with my coach to confirm my training for the next two days and book a sports massage before I have a rest on Saturday.  On Sunday I have a 100 mile bike race around the Trossachs before 2 extremely tough weeks of training to complete my build up before my training tapers off.  Only 37 days to go!!

Success

What a stressful final.  Our team completely outclassed the other with a good passing game while all the opponents did was "hoof" the ball up the park.  We scored half way through the first half after Ali laid on the pass to the striker who finished but we must have missed another 5 chances to go 2 up.  All the time we were on edge as with the wet and windy conditions the boys could have lost to an error.  However they held out and picked up a nice trophy and medal which they deserved.  We managed not to have anyone sent off whereas 3 players from various teams were sent off against us which shows how physical the game is and why discipline is important in achieving an objective.
Now I'm off to Center Parcs to relax with some light training just to tick over on my recovery week.  Unfortunately the planned swim won't be happening due to the size of the pool and the booked activities that mean there is little swimming time available.  So I am off for a run in this beautiful forrest and as I am typing the rain has gone off and the sun is out so I'd better hurry up!  This will be followed by a 3 hour session with my wife in the spa - all part of destressing.  Relaxation is an important part of recovery which is an essential park of endurance training.  I know, it's tough but someones got to do it!

In the final!

Since Friday I have been at my son's football tournament in Preston and today they battled their way into the final.  The game looked like it was going to penalties to decide the outcome but a last minute goal finished the match off in our favour.  The whole team have worked hard and not everything has gone their way as they have lost the first goal in two out of three games - hopefully the coaches and players will spot the pattern and do something about it!  But the players BELIEVE they can win and this is a great attitude to have at such an early age.  So tomorrow is the final and I think the parents on the sidelines will be the most nervous as I certainly kick every ball!
So this was my day off and I am please to say my legs certainly feel the better for it.  After another day off tomorrow I will be ready to start my recovery week's training.  It's nice to be able to focus on my son's performance for a while rather than my own.

Toughest week ever

Currently down south at a football tournament with Ali.  However it was the end of an intense training week, the hardest ever.  I ran yesterday for an hour and today went out on the bike for 90 miles which took in the Yorkshire Dales.  That was immediately followed by a 50 minute run off the bike.  I am amazed when I consider the amount of training this week, how well my body has coped with it but shouldn't be as it has been carefully planned by my coach and it has gradually built up to that level.  It shows the benefit of conditioning and that is as much mental as physical.  Being out on the bike for 5.5 hours is a lot of time to think and you have lots of conversations with yourself.  What's important is keeping them positive as it all too easy to give up.
So now for a recovery week and it starts with two days off and I need them!  I'm also on holiday so that will give me some quality time to catch up with the family.

Mental break through

Last night after my 17.5 mile run at a decent pace, I felt I was going to be struggling at today's 4 km swim.  I considered swimming with a pull buoy to take the pressure off my legs but having slept in compression clothing I woke up feeling surprisingly fresh so I didn't  bother.
So I tackled the longest distance I had ever swan, 4km.  It's fair to say it was mind numbing but after just over 1km my coach got in behind me so there was no way I wasn't going to complete it.  Your mind wanders and you have to give it positive things to think about.  In the end I completed it in 1 hr 27 mins and was really pleased.  My coaches husband who is also a coach had been in the same lane and he mention how fast (for me) I was swimming compared to what I used to be like.  So the hard work has paid off but today was really a mental exercise in believing that my training has "raised the bar" and what I previously would have though of as impossible is perfectly achievable with the right mindset.  I'm having a day off tomorrow, then a 90 mile bike ride and then I enter a recovery week where my training reduces but I train every day.  So all that's left for me to say is have a wonderful Easter break.

Pain is temporary, failure is for ever

It's been a tough training since Saturday; 30 mile bike, 78 mile bike, 3.1k swim, 3.1k swim & 1.5 hour turbo session.  So tonight the 17.5 mile run was tough and painful.  It was my longest run to date but I kept telling myself that pain comes with ironman so this was good practise.  It felt slow but when analysing the data the pace was 8.17 per mile which equates to a 3 hr 37 min marathon - now that's fast in my book!
Back for a fabulous dinner to replace some of the 2,000 calories used and rest before bed because tomorrow I'm in the pool for a 4 km swim.  Friday was meant to be a 90 mile cycle but I'm travelling to a football tournament with my son for the weekend.  Fortunately it is a recover week next week and I feel like I've earned it - well, I will have after tomorrow's swim!

Stalker in the pool

It was snowing when I got up at 6am so I was glad to be in the pool and not out on the bike or running. Half way through my swim my coach joined me for the swim. She sat directly behind me, like a stalker, enjoying the ease of drafting whereas I was making sure she noted the best timed swim I have ever had. I am sure without her presence each length would have been marginally slower so it helped motivate me to push myself.
Right now I am at the peak of my fitness and every session counts. So with the snow I switched my 2nd training session,my bike ride,for a turbo session but due to domestics,mustn't forget the family, my 1.5 hour turbo session started at 9pm. I wasn't looking forward to it but as is always the case when you don't feel like it, it was a fantastic workout.
This also followed a day of wall to wall meetings at work, yes I do work, which required my full concentration. So off to bed with no early morning training. My schedule is for a 2.5 hour run tomorrow which will have to wait until late afternoon as the temperature will be too low early morning around freezing!

Missed the ferry!

There was no blog yesterday as I missed the ferry home from Arran and didn't get back till late in the evening.  Team ATHelite travelled over to Arran and split into two groups.  One cycled around the island (52 miles) and the other did a figure of 8 (78) miles.  I was in the later group and a few punctures and a strong headwind around the north side of the island meant we missed the intended ferry home.  It didn't help that it left 5 minutes early but the last 12 miles were done at break neck speed - at one stage 43.3 mph.  It was fantastic training for Lanzarote as the island has an "evil" climb called the "string road" and we climbed it twice.
Today was meant to be a day off but as I am going on holiday on Friday it was changed and I'm just out the pool.  It was only a total of 2,100m but my times were fast which surprised me after yesterday.  To put it in context a young lad came into the lane and was flying up and down - I chatted to him and explained he should overtake people and not slow down if there was "traffic". He thanked me and said he wasn't "used to swimming with the public"! My legs feel better for the swim but I think I will be shattered later on in the day.
So this week is going to be tough and my training will include a 2.5 hour run (probably the longest I will do before the event) and also a continuous 4km swim (more mentally challenging than anything).  I have a recovery week when on holiday but this will still involve training every day.  Then two more gruelling weeks before the training eases down (tapering).  Let's see how far I can make it through the day before I zzzzzzzzzzzzz.