Setback

Last night as I went to bed the pain started in my hip. You don't realise how much you move in bed at night until you have an injury. Any movement caused a sharp pain and when I got up in the morning it wasn't any better. So tomorrow I will see my Physio but it looks like I have torn my glute muscle. This will mean no running but I am hoping to be able to cycle and I can certainly swim if I use a pool buoy to take my legs out of the equation. This means I can keep training, hopefully, as I have a half ironman on 18th August and I don't want to miss it - but not if it means aggravating the injury which will then have a knock on effect on my Marathon des Sables training which will start on 20 Aug. I've been lucky with injuries in the last 4 years but it's important to take the rest whether I like it or not. So I'm chilled as I type this blog as I am sitting on a bag of ice to reduce the inflammation. Let's hope I have good news to report tomorrow night.

Fisty cuffs in the pool!

Inspired by Rebecca Adlington I decided that although the sun was shining I had some hard work to do in the pool rather than cycle.  After all, she makes it look so easy!  However Rebecca gets a whole lane to herself whereas us mere mortals have 6 people in the lane which from time to time can cause problems if someone strays across the middle line.
Today was one of those days and the first I knew my elbow clattered into someones hand.  I immediately checked my position in the pool and realised it wasn't me who had strayed across the line.  I then thought how sore it must have been for the other swimmer but all sympathy for them was lost when they kicked me on the next lap.  Now that is either terrible swimming technique or someone not appreciating why they have a sore hand.  Fortunately there were no recurrences of the contact and I finished my set.
It was a hard set but if I am to have a good swim on 18th August then I need to work on my technique to maximise efficiency and do interval training as well to improve my speed and fitness.  There are no short cuts although perhaps an upper cut if someone doesn't behave in the pool next time!

British Summer Time?

The best weeks weather we have had in Scotland was in March! This weekend I swapped my training round to suit the weather conditions. On Saturday I went out for a 10 mile run as there was a high chance of heavy showers and I'd rather run in the heavy rain than cycle. I wasn't disappointed as the showers were frequent and heavy! I was soaked right through with squelchy shoes. However I managed to improve on my pace which was my aim. This morning required a very early start on the bike as I had to get back in time to take my son to an athletics competition. It was dry and windy but I completed my 30 mile bike ride and then went for a run off the bike. This is called a brick session and it's important to get your legs and mind used to this transition. In 3 weeks time after a 1.9km swim, 90km bike I'll be running a half marathon so I'll need more of those sessions. Ali did well in his athletics with a sub 5 min mile which considering he's a 800m runner and hasn't been training much was a good result that he can build on. I think however that anyone training outdoors this year is hoping for a break in the weather before we start wearing our winter gear again!

The bonnie banks of Loch Lomond

I arrived in blazing sunshine on the bonnie banks of Loch Lomond.  I grabbed my camera to capture this beautiful scene.  By the time I had got across the car park to the shore the rain clouds were sitting just above the loch and looked ominous.  A crowd of 15 swimmers swam across to the beach and when we stopped to regroup it was pouring with rain.  Oh well, we were wet anyway!
You feel so free when you are open water swimming and the water in the loch is clear and fresh.  However the waves started to make their presence felt as the wind picked up.  On the last leg my mind started to wander as to what might be below the waves.  You start to see things and you have to tell yourself it's just your imagination.  This negative thought ruins your swimming stroke but you battle on as there is nothing else you can do.  Afterwards we all met for fish and chips plus a can of full fat coke - it kills any bugs or germs I may have taken on board from the waves in the loch.  A great way to finish a hard week at work.

Hills, hills and more hills

I'll be seeing a lot of hills between now and the Marathon des Sables however todays were in relation to my bike.  My half ironman has a few decent climbs in the 56 miles so at 6.15am I was out hill training.  Once on the "B road" that takes me up and down the hill I didn't see another car.  It was a bit of a grey day but dry.
On my way home my "favourite" Jack Russell came out to bite me so I aimed my bike straight at the little bugger and he decided that being hit at 25 mph wasn't a good idea.  I am going to have to say something to the owner as it's going to cause an accident and for runners it becomes a real stand off.  So home in time to celebrate my eldest 18th birthday - where does the time go?  He now towers above me.  What an exciting time in his life.  He has the whole "world at his feet" and it's just a case of choosing a path to follow. Happy birthday Jamie.

Blue sky and sunshine!

It's 6am and I am woken by a bright light.  What's going on I think?  Did I leave a light on?  Turns out we have a sunny day in Scotland without a cloud in the sky - unbelievable.  So on with the running shoes and out to pound the streets as I need to get the miles in and try and increase my speed.  It was a glorious day and being so early there were no cars around.  Just me, the farmer and his cows spreading crap all over the road for me to run through - thanks.  But the upside is it clears your nasal passages and breathing becomes easier - unfortunate as the smell....
7.5 miles in a faster time that my last run so I'm happy.  However I was a bit stiff in places so 15 minutes stretching before breakfast and off to sunny Perthshire to see clients.
I am often asked where I get the time to train.  In the summer it's easy just get out your bed and enjoy the best part of the day.  Why not try it, even if it is just for a walk.  Go on.  You'll feel the benefit of it and sleep like a log at night.

Building the miles

Following Sundays event I took yesterday off as a recovery day.  My legs felt the effort especially from the run and my shoulders and back were tired so I listened to my body - rule number 1 to avoiding injury.  I also decided not to train early morning as this gave me another 12 hours of recovery.  So tonight I went out on the bike for some speed and hill training.  It wasn't a long session but it was full on and I felt great.  I will build on this increasing the miles so the long rides will be at the weekends.  I will also go a recce the bike course in Aberfeldy so that I know what to expect - planning is so important as I found out on Sunday by going in the wrong direction and blowing the race.
Tomorrow I will go running and will start to build some speed which disappears with the marathon training. It's good to be back and training properly.

Olympic downer

This morning my tri club organised an Olympic distance event which was for members only and effectively a training event.  An ominous start with "white horse" galloping down the loch so for safety reasons the swim distance was reduced from 1.5 k to 1k.  We were all grateful as the waves smashed into your face and made breathing difficult.  A number of things went wrong in transition but these offer opportunities to learn (that's a positive spin!).  Unfortunately I missed the turn on the bike which added more than a mile onto my 25 mile course and the wind was a real challenge.  A cycling team passed me and suggested I join on the back which would have made it very easy but as I was in a race I couldn't accept their offer.  However I paced myself on them and stayed ahead of them for the 2 miles we were together.  My bike time was good with an average speed of 17mph which I was happy with especially in those conditions.  The run was murder with an undulating 10k course and the wind was a factor as well.
This event reminded me that I haven't been training enough and with 4 weeks to go to a half ironman, that's twice the distance, I have a lot of work to do as my result wasn't satisfactory and athletes I would normally beat were faster than me.  Part of that is down to when you peak in the season and for me that was 10 weeks ago due to Lanza Ironman which was my "A Race" for the season.  So a bit of a downer but lessons learned and a good bike time so it wasn't all negative.

Close call

In preparation for my Olympic distance triathlon tomorrow I headed out in the good weather to get some mile in my legs on the bike.  I have almost had no cycling since ironman 2 months ago.  I was heading down a narrow "b" road, tucked in doing 33 mph.  I knew the road so the corner at the bottom came as no surprise.  However the water spilling off the field across the road 10 yards short of the corner did and this cause my tyres to start to slide as I took the corner.  The front wheel started to wobble and in an instant everything tightens!  But to survive you have to relax and when I did the bike straightened up. Phew.  This all happened within 2 seconds although it all went in slow motion.  I was pleased the way I had reacted and know this was as a result of my training in Lanza in February.
I doubled the distance of Tuesdays ride and also increased my average speed so I'm making progress which is required with half ironman coming up in 4 weeks.

Back on the hard stuff

It was nice to wake up this morning without an alarm going off and at a reasonable time - 6.15am.  On Sunday I have a trial Olympic distance triathlon (i.e. not an official race just a bunch of us getting together) so I decided to go out running in preparation.  What a difference running on tarmac instead of sand.  It's so much easier but to counter that I did have the usual hills to contend with!
I ran 6.3 miles in just under 8 min mile pace so was happy with that - again setting a benchmark based on my current fitness level.  In 4 weeks time I am completing a half ironman which involves a 1.9k open water swim, a 90km bike and 21 km run so I need to double my running distance and try and improve the pace, slightly.  I mustn't forget that it's a half marathon after the swim and bike! After that is out of the way I will go off road with a lot of my running training which will make a nice change and is more appropriate for MdS training.

Fighting jet lag

Travelling across time zones has a major drawback and that's jet lag.  Since returning from the Caribbean I have been "out of sorts" and tried to get back to UK time and life.  Yesterday I was too knackered to train but this morning when my alarm went off at 6.15am I jumped straight out of bed before I could think about staying under the covers.
I've got 4 weeks to go before my half ironman and I need to treat this seriously although it is not my "A race" for 2011 - that has passed.  The triathlon club ATHelite are sending up at least 12 competitors so we all want to do our best and that involves some hard training.
I needed a benchmark on my swimming so I went to the pool this morning and swam a straight 2k with no breaks.  It took me 38 minutes but felt longer and a bit of an effort.  That's natural considering I haven't been in the pool in a month and hardly done anything swimming in 2 months.  So now I know where I stand I will build a programme to make me faster using less effort.  I think I'll be tired tomorrow morning though, but a good tired not tired due to bloody jet lag!

Drenched

I didn't get into the office till 11am this morning due to the jet lag. I seemed a bit "fuzzy" today so when I got home decided as it was dry to head out on the bike as I need to get the mileage up for the half ironman in a months time. By the time I had got my gear together a light drizzle had started. When I got off my bike I was soaked right through. 2 days before that would have been with sweat but this was good old Scottish rain - where's our summer? It was good to be back on the bike and I could feel the benefit of my running training while on holiday. I did a 16 mile time trial I.e. Was flat out on the bike. The road conditions were a bit dodgy and braking wasn't easy. Add to this glasses that I couldn't see through and 30 mph on "B roads" can be dangerous especially when there is oncoming traffic! The hard work has started.

Footprints in the sand

Yesterday at 7am I went for my final run on the beach before heading home to Scotland - that is if it's not submerged under the water following the heavy rains in the last 2 weeks! It was the hottest morning I'd experienced and it took a focused mental effort not to give up and enjoy strolling along the beach like so many others. I realised that the footprints I'd be leaving behind would shortly be washed away and replaced by others. But the memories of a fantastic family holiday will remain. I've given the Marathon des Sables a lot of thought over the last two weeks while running on the beach. I've a lot to learn between now and April and more off road running and sand running will be required to strengthen my ankles and my core as it is very different to road running. The softer sand almost sucks your foot in and that without me carrying 10 kilos on my back! But the rest did me good and my short-term focus is to get ready for the Aberfeldy half ironman in a months time. It's good to be back although the change in temperature and time difference will take a few days to get used to!

Pelican watch

I woke to thunder and lightening this morning but at least the rain was warm. There were no other runners on the beach in fact other than a pelican who followed me up the coast line, nobody else was out. However I completed my fastest run this holiday so am pleased that I have kept the running up when it would have been all too easy stay in bed. So it's our second last day and snorkelling and simulated surfing is on the cards, subject to the weather. The other day Jamie and Ali played tennis which was fun but it reminded me why I gave up coaching years ago - lack of patience! Two weeks in paradise has been extremely relaxing and we've had a fantastic time together as a family. I think the rain today is just preparing us for what we will be coming home to, but it will be good to be back.

Yea man

Oh I'm getting into the Caribbean way of life. I'm now fluent in the local lingo - yea man! While running on the beach this morning, in addition to all the "mornings" I say to get a reaction from some of the half asleep guests, a local greeted me with a high five and a yea man - maybe with my tan he thought I was local! After the run I pick up smoothies, coffee and a banana and walnut muffin - my 1st breakfast. However before eating it I shower and wash my running gear. Then I spend the next 15 minutes redrying myself. It made me wonder what it will be like in the desert with no washing facilities and no smoothies! Home soon but a few more days to practice my local lingo, yea man!

Priceless

A busy day in paradise can be hot and sweaty but it's better than a day in the UK going by the weather forecast! It started with the usual 40 min run at 7am and despite the breeze, it was hot and once again I picked up another blister. This running in the heat on sand isn't easy and there will need to be modifications before I hit the Sahara next year. Then onto the long awaited golf challenge with Ali on one of the top courses in the Caribbean. Playing golf in the middle of the day is very hot however the breeze kept us alive! The game went to the 18th when Ali sank his 80 yard pitch for an eagle and won. I don't mind losing when it was to such an excellent shot and the look on Ali's face was priceless... Well almost, it cost me a fortune in the pro shop afterwards!

The crying game

Only sometimes do you get a glimpse of the real sports person and how much something means to them. Yesterday Andy Murray made a valiant effort against the greatest player in the history of tennis but just didn't have the killer instinct at the critical moments. We can only imagine what the result might have been if he had taken advantage of the two break points in the second set or if the roof hadn't been required to close. But that's life. When you get that chance you have to grab it. The game had high points and low points for both opponents but the outcome will make Andy stronger and he is one step nearer a "slam". His tears showed his human side and probably won him some more fans. So like everyone who has fallen short of their goal, Andy will dust himself down and get back to work after a short break. It will make the success in the future all the sweater.

It's not about the running.....

Since arriving in the Caribbean I have run on the beech every morning for about 38 minutes.  Some people might think this is mad as I'm on holiday but "it's not about the running" for the sake of it.  After Ironman Lanzarote I had 6 weeks with almost no training.  I was feeling sluggish and lazy, lacked the usual energy but this is to be expected.  Marathon des Sables is not that far away and having another 2 weeks off which overdosing on food and booze would set me back even further.
The beech running is about getting back into a routine but most importantly training my mind.  At 7am I pass couples and families walking along the beech obviously enjoying the peace and tranquillity.  Would I like to be doing that, yes and that is mentally tough especially when I turn back into the breeze and know I will need to dig deeper.  Do I want to give up and walk the remainder of the run - yes.  But doing that doesn't get your body and mind into shape to tackle tougher tests.  There are no short cuts.
But when I've finished I can enjoy the rest of the day with the family and also get some swimming in, not that there is much of that in the Sahara but I still have the half ironman on 18 August when I get home.  But tomorrow I am taking the day of running because normally I wouldn't train on 7 consecutive days without a rest.  Happy holidays to everyone.

Mad dogs...and Scot men!

I almost gave in to my comfy bed this morning and didn't go running.  I thought, not another boring run along a beautiful golden sandy beach listening to the waves coming in.  It can wait till I'm back home in the cold, wet windy, running on tarmac and thinking why am I doing this.  So I jumped out of bed and headed off for the beach.
As I was running I noticed paw prints. Hmm, I'd spotted a couple of dogs before and made a hasty retreat.  Then I noticed where they had been fighting by the marks on the sand but the lack of blood suggested it was a fun fight.  Then I met them both and completed the quickest 200m over sand to date!  I think they were just telling me that this was their patch and that I should leave.
Leaving the dogs aside it's a great start to the day and I am getting faster on the sand although still slow in comparison to tarmac.  Just to give you a taste of what I am doing in April next year go to http://www.youtube.com/watch?v=TFFU2CompcU .  More practise required!

Postcard from the Caribbean

Day 4 in paradise.  The early morning run along the beach is a great start trying to work off the excesses from the day before.  This morning I watched a Pelican capture it's breakfast with a Tern swooping down immediately afterwards to catch any fish left in shock!  Running in the sand isn't easy and makes me wonder just how I am going to cope in the Marathon des Sables in April.  Then again I had the same though before my first sprint triathlon, olympic, 70.3 and Ironman so I'm not phased - yet!
It's great to have a change of scenery, time with the family and even time with my wife enjoying time together eating adult meals while the kids are off doing their own thing.
After my run I stop by for coffee, croissant and a smoothywhich we enjoy back in our room.  Then down for a proper breakfast and once that has settled a long swim in the sea.  Who says you can't mix training with a holiday.  Later on we be fighting for the honours at the crazy golf - it can become very serious as I have competitive kids!  Now there's a surprise.