Autumn blows in

There has been a distinct change in the weather in the last week. On Wednesday we had hailstones and I had to put an extra layer on when I went out for my run tonight. Call me a pessimist but I can't see the promised "Indian summer" that we're promised every year and it's now dark by 8.30 pm which limits when you can train. So I face training 6 days a week in inclement weather conditions for the next 7 months as I prepare for the toughest foot race on the planet - Marathon des Sables. One particularly difficult challenge will be trying to acclimatise myself for 40 degrees when training in freezing conditions. So I'll be layering up to run hot. Sounds much more fun than I'm sure it will be but I'll do whatever it takes to be prepared for this "mother of all challenges"! After all, the money raised will be for a fantastic cause - Maggie's Cancer Caring Centres.

Blister care

I have spent the last 2 days in London and due to my schedule no training took place so these will count as rest days - hardly a rest! But walking round town yesterday resulted in a nasty blister on top of my big toe. So I limped around until I found a chemist and got hold of a blister pad. As was in a rush and managed to stick it to on to two toes and when removing it from one I ripped all the hair off my toe - ouch. I realise I'm a wimp and will reflect on this when in the Sahara Desert treating the odd (I hope) blister - I'll probably laugh at how my pain threshold will have increased! So tomorrow back to training with a run in the morning and some cycling and running over the weekend. I've missed my training over the last 2 days and am looking forward to getting back to my normal routine.

Oh the pain!

I'll come back to the pain later but this morning I was easing off my legs following two days running by training in the pool. 4 x 500m timed was a good session and my legs always feel better after it. Swimming is so precise in that every stroke counts. I know that seems obvious but if the balance is out on my left arm stroke it affects the kick on the right side which creates additional drag and therefore requires more effort. Not only can I feel the ineffeciency but when I download the results from my watch it confirms it - no hiding place. As for the pain, this was financial. Today I received the 2nd invoice from MDS. The initial payment was £500 just to confirm you had money as well as being mental. Now they want £1,575 and before the event they will want another £1,575. I am also setting up my insurance which will cost £100 and that's before I start buying the specialised equipment! Ouch! Well it will be the trip of a lifetime and one I intend to enjoy and raise lots of money for Maggie's Cancer Caring Centres.

On your marks, get set.........

I stated yesterday that today was the official start of my MDS training. So as I looked out the window on the bank holiday Monday, the trees were swaying in a way that told me it was very windy. I was surprised I could see them for the rain was chucking it down. Only an idiot would go out in that I thought, so I delayed my run. By 4pm I was starting to get worried as I had made a commitment on this blog yesterday and didn't want to wimp out at the first step. I made an executive decision to run when my son was at training and that way wouldn't eat into family time. I dressed for the worst and the sun came out, the rain stopped and the wind died down. I managed to convince myself that the heat I was experiencing was good but it would be a lot hotter in the Sahara Desert! I was also trying out some new shorts - compression shorts. This was to help my hamstring and I can report that at this stage they feel fine. But tomorrow I will loosen them off in the pool. My heart rate in the last 2 runs is higher than average signifying my fitness has a bit to go to get back to where I was in May but I need to be patient. I'm building this up gradually and my objective is to be Marathon fit by November before the more specific MDS training starts with the weighted rucksack - that should be fun! But my yoga and weights will start in the next 2 weeks as I build my strength and flexibility. This transformation will take the full 7 months I have available to me.

Motivation

This was going to be my last weekend off before starting 7 months of consentrated training to get me ready for the Marathon des Sables in April 2013. Since Lanzarote Ironman in May my training has been half hearted and not focused but starting tomorrow it becomes serious. However yesterday I was watching the James Cracknell dvd where he tackles the MDS and becomes the highest ranked UK athlete ever by finshing 12th. It had been a while since I had watched it but it reminded me of how hard a challenge this will be. A friend of mine also watched it and by the end was convinced I'm nuts to attempt anything so difficult. But other than give me a reality check, it motivated me to go out running today and put in a hard session to see how my hamstring was. The run was fast and I had no difficulty on the run although am now beginning to stiffen up. To be expected really. Motivation can be generated in many different ways but this morning my son was playing football in an extremenly competitive match. He was feeling good because he had new football boots and also a friend had gone to watch him. He scored a hatrick! So I'm now motivated to get back to serious training and I want to feel the way I did prior to Ironman but this will take at least a month as I build back my fitness. Can't wait!

Time to Plan

After my hamstring strain on Saturday I decided to do no exercise or stretching until today. This was only after my sports massage yesterday which as expected HURT! When Grant hit "the spot" he almost got a kick in the face but he took this as a positive and kepy going - he loves his work! My legs felt tired and tender after that session so that dictated this morning I would return to the pool. Although I do not kick much when swimming, typical triathlete who came late to swimming, it seems to ease any tension in my legs. So at 7.30am I was in the pool for a quick 1000m warm up followed by 10 x 100m against the clock. I could tell from my times that I need to spend more time in the pool. However with my MDS training starting I will only be using the pool for fitness during the winter and keeping my legs loose. I'm not concentrating on it as a main discipline, not much requirement for it in the desert, but wouldn't like to lose 4 years of hard work getting to this level. I was surprised how "empty" I felt after the swim so headed off for my second breakfast of the day; a roll and bacon, egg & black pudding with a large cappuccino! That's the great thing about training, you can enjoy your food!

Time management

I am officially recovering from the almost half ironman on Saturday and resting my hamstrings and quads. Tomorrow I will face the "inflictor of pain" who will give me a sports massage and hopefully confirm I should be able to start light training this weekend. So you'd think with no training I'd have plenty of spare time on my hands - think again. The time just seems to be absorbed through family, work and the odd extra 30 minutes in bed. This happens to everyone in that we allow our routine to take up the available time when what we should be doing is scheduling our activities better so we can make better use of the time. Do you get my point? This is simple time management and when my training commences next week the focus will return and I will be better organised and make the most of the time available. Until then, I'm going to eat chocolate, drink beer, have big meals out, enjoy extra time with my family and take a long lie. But unfortunately none of that will prepare me for Marathon des Sables so normal service will be resumed next week.

Harsh realities

In my journey from non-athlete to ironman and beyond, I have always talked about a 5 stage goal planning process. The 5th stage is the review / reflection and an uncomfortable one. Where you sit down and examine the result against the expectations. It's vital as you can't move forward until you have. So since Saturday when I had my first DNF result (did not finish) I have been looking at all aspects in the lead up to the event and then the event itself. I've concluded that I was under prepared which was partially down to motivation following ironman and also a late injury. I had set myself a PB target and that led to a fast swim and bike but not being prepared meant the run was always going to be a problem. I didn't hydrate enough in the 2 days leading up to the event and on the day itself. Finally my flexibility has always been an issue but with the list of other failings above it was the final "straw". The one thing I am certain of is that I made the right decision to withdraw on the run. My fellow athletes have all backed me up on that decision and if I had gone ahead I would have ended up with an injury that would have et me back 2 months. I have already booked my sports massage and my 1st hot yoga session to see how that can help my flexibility. I intend to make yoga a main part of my preparation for the Marathon des Sables in April next year. I can't afford to have a repeat of the severe cramp in my legs again. Now I will progress from stage 5 review to stage 1 objectives as I reset them for the coming 8 months. This bad experience will make me stronger, more determined and more focused. Look out Sahara desert mission ironman is coming to get you!

The "F" Word

Yesterdays half ironman didn't go to plan. Loch Tay was 12.95 degrees "warm" - my feet had lost all feeling before we started. However it was a good swim without to much violence. My transition was a disaster losing a couple of minutes struggling with wet clothing. The first climb was tough but I then settled into a rhythm and was happy with my bike until I tried to get off it. Both quads ceased. This has happened before so I carefully dismounted and prepared for my half marathon. 1 mile in the cramp was bad in my quad so I stopped to stretch it out. Immediately both quads and both hamstrings ceased up. I was in agony and could hardly stand. A Marshall gave me some water and after a few minutes I shuffled off. But another mile down the road and I decided it wasn't worth the damage I was going to do to my hamstrings. It wasn't an important race but I have never pulled out of a race before so the decision was taken with some sadness. The 2 mile walk back was made worse by people thinking I was still in the race and shouting encouragement. The organisers arranged a "medical emergency" massage which meant I skipped the queue and didn't have to pay for it - thanks guys. Lots of lessons learned but the priority is to get my legs into better shape for the Marathon des Sables. Yoga here I come! As for the "F" word, please view the Michael Jordan Nike Failure Commercial http://www.youtube.com/watch?v=45mMioJ5szc. I think that sums everything up for me.

Calm before the storm

It's never easy the week before your race. You reduce your training and your body starts to feel sluggish and wants to get going. But you resist. Then your mind starts to take over saying "you haven't trained enough". This is normal and you must stay focused. My task tonight will be getting packed as tomorrow night I travel to Aberfeldy for the race briefing and then on Saturday morning at 8.30am (quiet civilised!) I enter Loch Tay will 300 competitors for a deep water start - I.e punch up, notcivilised! You have to plan your equipment right down to the last detail as you have to separate your bike and run gear into different bags and if you forget something it could be the end of your race before it starts. Finally tomorrow I am having my bike checked over as the gears were playing up the other day. So two more "sleeps" to go and game on. I can't wait to get started.

Swimming smooth

This morning I headed off to the pool for probably my last swim session before Aberfeldy. I say probably because the weather is not looking too good with lots of rain and I may substitute a run or bike for a swim depending on the weather. I decided not to "kill" myself in the pool as the event is 6 days away and this should be a tapering week. Therefore I concentrated on swimming smooth and effeciently. I know when in open water this isn't always easy especially when there will be a few hundred other athletes thrashing about. But I've always found I calm down easier if I relax and swim easy concentrating on my technique. I tried to get my gears on my bike serviced but failed. I'll ask one of the cyclists to help me this week as the last thing I want is a mechanical failure. Tomorrow I won't be training as I rest although have a long distance to travel in my car which won't help. Some early nights will be required this week as sleep is an important part of training and staying up last night for the closing ceremony at the Olympics has left me tired. Can't wait to hit thesack!

Final touches

With less than a week to go before Aberfeldy half ironman, I put the finishing touches to my training. I haven't put in the mileage on the bike or the run due to my recovery from Lanzarote Ironman taking a full 2 months. I knew entering Aberfeldy was going to be tight but I needed a suitable event to motivate me to train hard. My leg injury also set me back however I am confident that my ironman training earlier in the year will be sufficient to get me through it. For endurance races it's the mental toughness that gets you through the pain and doubts. So today I completed a "brick session" to help prepare my legs and my mind. A one hour time trial on hills followed by a 5k run was just what I needed. When I stepped off the bike and started the run, which is on a tough hill, my legs were heavy and my mind was saying cut the run short. But experience tells me that my legs will get lighter and the proper rhythm will come. In six days time my legs and mind will be saying the same again but I'll be ready for it. So light training for the rest of the week and time to prepare and plan to make sure the event is a success. Preparation is everything.

Early morning workout

An early morning start had me out on the roads at 7.30 am and it was a workout with a difference. I was meeting my wife and son at a football pitch in deepest darkest Ayrshire, so I didn't want to be late. The roads were quiet for the first hour and then I seemed to find myself in the middle of a sports car rally with 4 lotus cars screaming past me followed by 2 Mazda soft tops - everyone was taking advantage of the weather. I felt "at one" with the bike which is a good sign and normally only comes after consistent riding over a period so that's a welcome feeling with Aberfeldy next weekend. I had a small mechanical problem with my Tribars and had this happened in a race it would have cost me 5 minutes so it was a good reminder to have everything checked before I head off next week. One difference on being out on the bike is you get to see more. Although I'm not sure seeing someone in a grotty area dressed only in his underpants having a fag and a coffee was what I expected! I just prayed I didn't get a puncture and probably increased my pace to put some distance between us. A terrific cycle and the bonus with my son winning and scoring in the match.

Stunningly beautiful

Tonight was very special. I arrived at 5 pm at Loch Lomond so I could go for a run before my open water swim. The sun was splitting the sky and running in such stunning scenery makes it a lot more pleasant. Most of Glasgow had decided to visit the loch so it was full of families enjoying the summer weather. We then swam out in the loch and paused before starting our circuits. Everyone agreed that this was special. 11 athletes in the water, we had the whole area to ourselves and the water was calm and not cold. It doesn't get any better. This is my forth week of open water swimming and I am feeling very comfortable in the water and am now ready for the Aberfeldy half ironman swim. So tomorrow is a long bike ride and the weather is looking good.

Mr Blue Sky :-)

This is more like it. Sunshine and blue skies in the morning. Getting out of bed is effortless and I bound out the door heading into the hills for a 7.5 mile run singing Mr Blue Sky the song from the Eletric Light Orchestra. It's hard not to sing it without smiling and the world is definately a place when everyone is smiling! Climbing the hills seemed effortless and I greated the farmer, who sees me most mornings, and thinks I'm nuts. As I left slightly later than normal I watched the "rat race" begin with all the stressed faces behind the wheel of the cars. Come on people it could be an awful lot worse, and the sun is shining! So we started with an inspirational song and I know you are now singing that in your head already!

On a course today

Yes you've guessed it, a golf course. But it was work, honest. If you've seen me play golf, it was hard work at times. Today I took out a client and a business associate for a long overdue thank you by way of a game of golf. The sun split the sky and the course was in magnificent condition. I talked the other day about taking time out for a walk and smelling the roses and this certainly was a great way of doing it. No lycra, no gps computer strapped onto my wrist giving me the MI (management information) I need, only a simple target for each hole. One of the players did have a gps so we knew the distance to the hole which made it easier, that's assuming you know how far your ball flies for each club! But it's not all play. The game was sandwiched in between emails and legal contracts and a few phone calls as we have to keep the business running. (Thought I'd put that in just incase the office were checking up on me!) It's been a special day and managing to combine business and pleasure is something I should definately do more often. Back training tomorrow!

Passed the test

This morning I tested my injury from the previous week by going out running. It was a nice morning and a joy to be running again in the countryside. I didn't se myself too hard a task, just a hilly 6.5 mile run. I ran at a comfortable pace and other than my quads letting me know I was working them, the glute muscle behaved. I felt great and completed the run at a 7 min 57 sec per mile pace which is as fast as I have ran recently so I was pleased. I had also received sad news of an ex-boss who had passed away and hadn't even reached 60! A wee reminder to us all to stay fit and healthy and enjoy every minute in life! Go for a walk today and take some time out to smell the roses. There will be a day when we will be the otherside of them if you get my drift!

Working with an injury

After two days of cycling it was back into the pool. My glute injury was ok but I was aware it was there so I went swimming rather than run. I used a pool buoy to take any strain off my legs and possibly glute muscle. It's important to practice the distance I'm going to be swimming in the 70.3 Ironman in 12 days time so this is what I did in the pool. I then swam another 200m unaided and felt no problem with the glute. So tomorrow I will test it out on a run. On leaving the pool I spoke to another athlete who is competing in the 70.3 and he said "that's all the had work done" - that's a sign of someone who is tapering before the event and therefore peaking at the right time. Me, on the other hand, will not be ready as I peaked on 19 May. At best it will be a good training day but that is dependant on my glute injury. This isn't a negative attitude but a realistic one. The athlete, who is a fantastic swimmer and 15 years younger, did say he hoped to do it in under 6 hours. I'd certainly settle for 5 hrs 59 mins and 59 seconds and knowing he is aiming for this will motivate me to push through the pain.

Potholes and puddles

The forecast was for a cloudy morning and wet afternoon. So I headed out for 3 steady hours on the bike in the morning. It wasn't a time trial so I wasn't flat out but I wanted a decent average speed. 40 minutes in the heavens opened and not only was I drenched but the rivers flowing down the streets meant you couldn't tell if it was a pothole or puddle approaching. Add to that the mud from the farmers tractor and it was becoming very dangerous.I decided for safety reasons to head home. That was until I met up with a friends son who is a good cyclist and was also heading in the same direction. Cycling with someone else makes you faster even if you are not drafting which we weren't. I didn't want to hold him back so I worked very hard. By the time we got home we were dry so decided to continue with some hill climbing. Graciously he didn't leave me behind but when we finished, as the rain came pouring down again, I realised I had record my best average time this year. I smiled as I thawed out in the shower with my toes tingling as they started to get their circulation back. Thanks Craig for subtly pushing me and chatting and texting your wife at the same time!

Time pressed training

Weekends are busy times. Getting the training / family life right is a constant battle. Let me explain. 7.30 am get up and have breakfast before taking daughter to horse riding followed by taking son to team building event which is a 45 minute journey. Arrive back and pick up fresh bread, butcher meat and news papers. Second breakfast with my wife and then out on the bike. Due to time constraints I elected for a time trial. Basically flat out for 29 miles and I knocked 10 minutes off my time a week ago - that's a result. Back home and then off to the supermarket for lunch. Make lunch and enjoy time with my wife. 45 minutes watching the Olympics (how fantasic is this event?) then off to pick up my son from his team building event, take him home and then go out and pick up my daughter. Drop my other son at his pals, cook dinner and reeeeeelllllllax! It's now 7.40pm and it will start all over again tomorrow. Getting the balance right isn't easy but it's vital.

Feeling guilty

I intended to get uo early and go out on the bike this morning but I didn't. I listened to my body and it wanted the extra hour in bed. I justified it to myself on the basis that I am taking it easy with my stained glute as I don't want to aggravate it and another day shouldn't make a difference to my fitness. However as I sit here and watch the Olympics and listen to the training regime these athletes have put in to achieve their medals (or even just qualifying) I'm feeling guilty. In 16 days I'll be taking part in a half ironman and I should be training. I have never had a DNS (did not start) or even worse a DNF (did not finish) and I don't intend to to start that now. So from tomorrow each training session will have to count, even though I won't be running till Monday to give the injury a chance to repair. So good night from a lazy b@@@@@d!

Good news

The pain in my hip has eased slightly and I visited the physio this afternoon. After a number of tests the prognosis is a strained / torn muscle under the main glute. If I don't run for a week, keep stretching, icing and taking anti-inflamitory pills then I should be fine for 18th Aug. I can still swim and should be able to cycle so I can keep my fitness up although my running will suffer. In the training immediately prior to the event and the event itself I will not be able to push it. I don't want to aggrivate the injury turning it into a longer-term injury and while the race is important, it's only there to motivate me to keep up a high level of training. So I am relieved and tonight will relax and watch the Olympics. It is such an inspiring event which involves dedicated athletes who have sacrificed 10 years plus to get to this level. I salute them all.