2016 has been a challenging year but I achieved the objectives I set. In 2015 I had a couple of injuries which meant the race I wanted to do in 2016 would need to be postponed till 2017. But to keep my training going I entered Ironman Frankfurt and started the training in October. I chose this race because 7 other club members had entered it and it would be good to have some company for a change while training for the same target.
The Swashbuckler half ironman was in May and would give me a good indication of how my training was going. I smashed my previous PB for a 70.3 and it was looking good for Frankfurt. But an infection and a tweaked hamstring meant my training in the last 5 weeks was severely compromised (no running!). But with my coach we worked out a plan which led to an 11 hour 50 min PB although had I been properly fit a much quicker time would have been possible as I had a very poor 4hr 33 min marathon (followed by the medical tent!) - I was aiming for 3hr 59 min. I had announced my retirement from IM well before the race so now my focus is on the goal I had to postpone - Grand 2 Grand. 170 mile in the Grand Canyon carrying your own gear in 6 days.
Following IM Frankfurt, the post IM blues set in and the challenge of continuing to eat what I was while training led to the weight going back on which was good because I looked very under weight. But not training wasn't a problem. I regained a social life, caught up family and friends and my chosen hydration was wine rather than a protein drink!
Now I'm dipping my toe back into training. I have no set plan, that starts in January, but am running 3 to 4 times a week albeit slow. However yesterday I tripped at Chatelherault and my hamstring didn't appreciate it. Today I was running on icy roads and a slip could set me back weeks so I need to be careful. Fortunately my wife has just taken up running and we had delivered a treadmill which I will use on the cold dark nights.
So 2017 is approaching and I have my goals firmly set. I'm repeating the Swashbuckler half ironman and this will keep up my cross training. But that is there as part of my plan for the Grand 2 Grand. Before that we have the festive period to look forward to. So on that note I am signing off for the remainder of the year. I'll be back in January and hope to have good news to report which will be that my weight is lower than it is today as running with a "front rucksack" is not my idea of fun! All the best to my fellow triathletes who are all getting ready for smashing their goals in 2017. Merry Xmas everybody and thank you for following my blog.
Sunday, 20 November 2016
Sunday, 13 November 2016
1+1=3
My training plan starts in January but between now and then I am slowly getting back to exercise if nothing else than to halt the expanding waste line! 16 pounds gained in 4 months. Some say I look healthier but carrying the surplus weight around is not my idea of fun. Yesterday I looked out a picture I'd taken the night before ironman as I was putting on my number tattoo. I looked in top condition but I know I'll get back to this shape when the real training kicks in and my diet gets back to normal.
Yesterday 3 of my team mates joined me for the usual Chatelherault run. What a difference it makes to have company when you are training. It motivates you to perform at a higher level which leads to better results. As long as you agree on the objective before you start I.e. No racing and a level pace then everyone benefits. We kept the pace steady but in the last kilometre began to increase it slightly - no something I'd find easy to do if on my own. In the end a very satisfactory training run and in the months to come the 10k will extend to 20 & 30k and I'll be wearing a weighted rucksack. Before that I will have to work on my core strength but I'm limited just now because of my shoulder injury.
Today I went out with my coach for a longer pacier road run. It's a tough undulating route which is 13k. Doing back to back runs helps because you get used to running on tired legs which is something I need to train for. In the canyon I'll be running 6 days in a row so it's something I need to get my mind prepared for. That's right, my mind and not my body. The mind always gives up before the body because it has an inbuilt safety switch which is set way to easy and you need to learn to ignore it. But even today on a couple of the long inclines my mind was saying it would be nice walk for a short while which obviously I will do in the canyon. But not on a 13k run. Having company also stops you from taking it easy and in the last km she put in a couple of short bursts to make sure I didn't relax.
I believe training with the right partners who have similar objectives for the session will bring out the best in everyone hence 1+1=3. If your training partners are going to fast as they are training for a 10k when you are training for a marathon, then find someone who's goals are more aligned. Happy training folks.
Yesterday 3 of my team mates joined me for the usual Chatelherault run. What a difference it makes to have company when you are training. It motivates you to perform at a higher level which leads to better results. As long as you agree on the objective before you start I.e. No racing and a level pace then everyone benefits. We kept the pace steady but in the last kilometre began to increase it slightly - no something I'd find easy to do if on my own. In the end a very satisfactory training run and in the months to come the 10k will extend to 20 & 30k and I'll be wearing a weighted rucksack. Before that I will have to work on my core strength but I'm limited just now because of my shoulder injury.
Today I went out with my coach for a longer pacier road run. It's a tough undulating route which is 13k. Doing back to back runs helps because you get used to running on tired legs which is something I need to train for. In the canyon I'll be running 6 days in a row so it's something I need to get my mind prepared for. That's right, my mind and not my body. The mind always gives up before the body because it has an inbuilt safety switch which is set way to easy and you need to learn to ignore it. But even today on a couple of the long inclines my mind was saying it would be nice walk for a short while which obviously I will do in the canyon. But not on a 13k run. Having company also stops you from taking it easy and in the last km she put in a couple of short bursts to make sure I didn't relax.
I believe training with the right partners who have similar objectives for the session will bring out the best in everyone hence 1+1=3. If your training partners are going to fast as they are training for a 10k when you are training for a marathon, then find someone who's goals are more aligned. Happy training folks.
Sunday, 6 November 2016
Learning from Andy Murray
Tomorrow Andy Murray will become the World number 1 tennis player. What an unbelievable achievement in an era dominated by Djokovic, Nadal and Federer. He's only the 4th man in the last 13 years to climb to the no 1 position. So what lessons can we take from this incredible achievement?
I had the privilege of working with Andy Murray creating 3 promotional DVDs for David Lloyd Leisure to extend the 3 x 3 hour sessions they had of his time into a years worth of material. It's not the type of work I'm normally involved in but they wanted my tennis (I used to be a pro tennis coach) and marketing experience. He was an absolute joy to work with and the way he gave his time to kids, while keeping Sky Sports waiting, showed his class. But back then in 2007/8 he was number 11 in the world when I first met him. 5 months later he was 4 in the world and nobody (including John McEnroe and Peter Fleming) thought he'd get to number 1 never mind win Wimbledon. But Andy believed he would and has worked tirelessly to achieve that seemingly impossible goal. It took him another 8 years with some big set backs along the way but he did it.
I was thinking about Andy's achievement as I was out running today. Building it up slowly with a 10km trail run and improving on my time by 2 minutes from the day before - incremental gains! However if I was to think about my main goal next year which is a 6 day staged race in the Grand Canyon (Day 1 30 miles, Day 2 30 miles, Day 3 53 miles, Day 4 26 miles, Day 5 26 miles, Day 6 7 miles) with the heat, the altitude and the physical climbing, it seems nearly impossible / improbable. But understanding what Andy Murray has done to achieve his number 1 world ranking is inspirational as he's beating all the odds. In a small way I intend doing the same!
So while I'm running short distances around Chatelherault, I will be thinking how these are the building blacks to my main goal. I'm working on my breathing and controlling my heart rate so that when the distance starts getting longer, and I'm running with a weighted rucksack, I won't be wasting energy breathing inefficiently which reduces my chance of success. I'll be getting my head into "Andy's mindset" which is you can achieve whatever you want if you have the desire.
I'll leave you with one of my favourite quotes; "a goal without a plan is just a wish". Get planning!
I had the privilege of working with Andy Murray creating 3 promotional DVDs for David Lloyd Leisure to extend the 3 x 3 hour sessions they had of his time into a years worth of material. It's not the type of work I'm normally involved in but they wanted my tennis (I used to be a pro tennis coach) and marketing experience. He was an absolute joy to work with and the way he gave his time to kids, while keeping Sky Sports waiting, showed his class. But back then in 2007/8 he was number 11 in the world when I first met him. 5 months later he was 4 in the world and nobody (including John McEnroe and Peter Fleming) thought he'd get to number 1 never mind win Wimbledon. But Andy believed he would and has worked tirelessly to achieve that seemingly impossible goal. It took him another 8 years with some big set backs along the way but he did it.
I was thinking about Andy's achievement as I was out running today. Building it up slowly with a 10km trail run and improving on my time by 2 minutes from the day before - incremental gains! However if I was to think about my main goal next year which is a 6 day staged race in the Grand Canyon (Day 1 30 miles, Day 2 30 miles, Day 3 53 miles, Day 4 26 miles, Day 5 26 miles, Day 6 7 miles) with the heat, the altitude and the physical climbing, it seems nearly impossible / improbable. But understanding what Andy Murray has done to achieve his number 1 world ranking is inspirational as he's beating all the odds. In a small way I intend doing the same!
So while I'm running short distances around Chatelherault, I will be thinking how these are the building blacks to my main goal. I'm working on my breathing and controlling my heart rate so that when the distance starts getting longer, and I'm running with a weighted rucksack, I won't be wasting energy breathing inefficiently which reduces my chance of success. I'll be getting my head into "Andy's mindset" which is you can achieve whatever you want if you have the desire.
I'll leave you with one of my favourite quotes; "a goal without a plan is just a wish". Get planning!
Sunday, 30 October 2016
A life in pictures
Yesterday I had the privilege of celebrating the life of an elderly gentleman who had a very good innings. I'd known him for 10 years however for the last two, he wasn't as sharp as he had been. Fortunately he didn't suffer for a long time with dementia and he had a wonderful family who brought him so much joy. As you'll have heard me say it before, we all know the end of this movie and no one gets out alive so we should make the most of it. This isn't a sad message, this is one we should grasp with both hands.
At the funeral they had a plasma screen showing pictures of his life. I was mesmerised to see this young dapper young man who had a love of cycling and sports cars. As the pictures went through the stages of his life, student, single, married, children and grand children it got me thinking. What would the pictures of my life be like? Which pictures would my kids choose? What would they say?
I'm sure they would be a lot of laughter at the shorts (very short and tight) that I wore in early 80s (and the perm!) but if this was taking place in 20/30 years time what would any grandchildren be thinking about the "lycra phase"! How would the kids explain it.
I've been involved in this magnificent madness for 8 years now, 7 of it covered by this blog, and I don't see it stopping anytime soon. I've treated it as a scientific experiment to see what my body and mind was capable of and it's beyond anything I thought possible. Yesterday I was reading through emails that were sent to me when I was running in the MdS 3 years ago. Tears rolled down my cheeks as the memories of sitting at night in the tent, knackered and eating boil in the bag food while nursing blisters came back to me. Having family and friends that support you get you through the toughest of challenges and make you realise that if you understand the "WHY" then you will achieve your goals.
Today I was at a "breathing workshop" run by the wonderful Mark Russell. I need to breathe better otherwise I'll be dropping out of this movie earlier than the script intends. I'm going to work with this new learning so I can be more efficient in my swimming, cycling, running and cope better with the stresses of life. Think about the pictures that would sum up your life to date and the pictures you'd like to create in the future. Breathe easy and live life to the full my friends.
At the funeral they had a plasma screen showing pictures of his life. I was mesmerised to see this young dapper young man who had a love of cycling and sports cars. As the pictures went through the stages of his life, student, single, married, children and grand children it got me thinking. What would the pictures of my life be like? Which pictures would my kids choose? What would they say?
I'm sure they would be a lot of laughter at the shorts (very short and tight) that I wore in early 80s (and the perm!) but if this was taking place in 20/30 years time what would any grandchildren be thinking about the "lycra phase"! How would the kids explain it.
I've been involved in this magnificent madness for 8 years now, 7 of it covered by this blog, and I don't see it stopping anytime soon. I've treated it as a scientific experiment to see what my body and mind was capable of and it's beyond anything I thought possible. Yesterday I was reading through emails that were sent to me when I was running in the MdS 3 years ago. Tears rolled down my cheeks as the memories of sitting at night in the tent, knackered and eating boil in the bag food while nursing blisters came back to me. Having family and friends that support you get you through the toughest of challenges and make you realise that if you understand the "WHY" then you will achieve your goals.
Today I was at a "breathing workshop" run by the wonderful Mark Russell. I need to breathe better otherwise I'll be dropping out of this movie earlier than the script intends. I'm going to work with this new learning so I can be more efficient in my swimming, cycling, running and cope better with the stresses of life. Think about the pictures that would sum up your life to date and the pictures you'd like to create in the future. Breathe easy and live life to the full my friends.
Sunday, 23 October 2016
The champagne diet
Last week I was talking about "the breath". I got another sharp reminder about this on Saturday as I struggled on the second half of the Chatelherault loop. Every year I have set myself a challenge and when you are beginning to prepare for the hard training during the autumn and winter the same thought enters my head. How I am going to recover and build my fitness to be ready for the main race? When I was breathing out my backside and my heart rate was through the roof it certainly left me in know doubt how much work I have ahead. When I was training for the Marathon des Sables 3 years ago I was running 4 laps with 8kg on my back and then repeating it the following day? I'll need to return to that but it is some way away.
After a coffee, scone with jam and butter I felt better but I had a different type of endurance session planned for the afternoon and the evening. One where I'd have to pace myself carefully. The first discipline involve a champagne cream tea. Calorie overload washed down with champagne and Peroni! Then onto another event where a couple of cheeky Peronis kept the "machine" ticking over. Then onto the final event. The ATHelite curry night with guess what, more Peroni and some red wine to wash it all down. Now I know what you're thinking. Isn't he meant to be an athlete and how will this help his performance. Well this is going to surprise you!
After yesterday's "preparation" I headed out with my coach for a 13 km run this morning. She insisted on wearing my Garmin so I couldn't see my heart rate reading which has been an issue for the last few weeks - too high. It was a beautiful sunny morning and we headed off. We had run the same route the week before so I was delighted to find we ran it 2 mins quicker and my heart rate behaved itself. Was this because I couldn't see my heart rate? Perhaps it was because of my "hydration" the day before. This is the second time after a big "hydration" session I've actually improved my results.
However rest assured the "champagne diet" is not going to be part of my training plan or if it is, I won't be achieving my goals! Cheers!
After a coffee, scone with jam and butter I felt better but I had a different type of endurance session planned for the afternoon and the evening. One where I'd have to pace myself carefully. The first discipline involve a champagne cream tea. Calorie overload washed down with champagne and Peroni! Then onto another event where a couple of cheeky Peronis kept the "machine" ticking over. Then onto the final event. The ATHelite curry night with guess what, more Peroni and some red wine to wash it all down. Now I know what you're thinking. Isn't he meant to be an athlete and how will this help his performance. Well this is going to surprise you!
After yesterday's "preparation" I headed out with my coach for a 13 km run this morning. She insisted on wearing my Garmin so I couldn't see my heart rate reading which has been an issue for the last few weeks - too high. It was a beautiful sunny morning and we headed off. We had run the same route the week before so I was delighted to find we ran it 2 mins quicker and my heart rate behaved itself. Was this because I couldn't see my heart rate? Perhaps it was because of my "hydration" the day before. This is the second time after a big "hydration" session I've actually improved my results.
However rest assured the "champagne diet" is not going to be part of my training plan or if it is, I won't be achieving my goals! Cheers!
Sunday, 16 October 2016
It's all about the breath
Bit of an obvious statement, it's all about the breath, but today I finally came to that conclusion. As a kid I had asthma and used to attend a weekly clinic. I can't remember what we did but I still smile when I drive past the Clarkston Library where it was held. Fortunately I grew out of it as a kid but my breathing has never been my strong point whether swimming, cycling or running.
This blog was originally started as a journal so I could look back on my journey. That was 7 years ago and it's been an amazing adventure. It continues as I start to get back to fitness. I've put on a stone since Ironman Frankfurt and most think I'm looking healthier, including myself. However I'm not happy carrying that fat! I'll be happier if I can lose the fat and replace 50% with muscle but to do that I have to get my finger out!
This week I have run 2 x 10km and 1 x 12.8km. Yesterday I ran at Chatelherault and it was good to be back. But my breathing was all over the place and I was pleased when it was finished. This will make up a large part of my winter training and I am looking forward to it.
Today I headed our with my coach for a run. It's a toughie and if my heart rate monitor was to be believed I'd be dead! My breathing was shallow and at the end I was really struggling. At least three yoga teachers have spoken to me about my breathing but I really do need to work on this over the winter as it is limiting my performance.
Once the shoulder injury is fixed I'll be swimming again and the turbo training will start later on this week. It's all happening and it's great to have my goals lined up for 2017. It's also encouraging to see my friends "press the button" for Ironman 2017 and I wish them well on that journey. The one thing that is for sure is, without breath the journey will have ended!
This blog was originally started as a journal so I could look back on my journey. That was 7 years ago and it's been an amazing adventure. It continues as I start to get back to fitness. I've put on a stone since Ironman Frankfurt and most think I'm looking healthier, including myself. However I'm not happy carrying that fat! I'll be happier if I can lose the fat and replace 50% with muscle but to do that I have to get my finger out!
This week I have run 2 x 10km and 1 x 12.8km. Yesterday I ran at Chatelherault and it was good to be back. But my breathing was all over the place and I was pleased when it was finished. This will make up a large part of my winter training and I am looking forward to it.
Today I headed our with my coach for a run. It's a toughie and if my heart rate monitor was to be believed I'd be dead! My breathing was shallow and at the end I was really struggling. At least three yoga teachers have spoken to me about my breathing but I really do need to work on this over the winter as it is limiting my performance.
Once the shoulder injury is fixed I'll be swimming again and the turbo training will start later on this week. It's all happening and it's great to have my goals lined up for 2017. It's also encouraging to see my friends "press the button" for Ironman 2017 and I wish them well on that journey. The one thing that is for sure is, without breath the journey will have ended!
Sunday, 9 October 2016
Long shadows
This is my favourite time of year when the colours are changing and the shadows get longer. You can rely on autumn more than you can summer in Scotland. It's cool and fresh with blue skies on the good days and this morning was one of those classic autumn mornings so I pulled on my running shoes and headed out.
I've just come back from London and the contrast couldn't be greater. When walking through the busy streets, runners are trying to cram in a short lunchtime run and they have to compete for any pavement space available or run in the cycle lanes which isn't that safe as cyclists are very protective of the space they have been granted. You also have the pollution to contend with but when I run in London it's always in the beautiful parks to avoid this congestion.
This morning I went out for 11km run. The air was fresh and clean. The sun shone and the sky was blue - not something I've seen too much of this summer. On my run I met 5 cyclists, 1 runner and two dog walkers. There was a handful of cars as I came back into town but that was it. Quiet a contrast to the last few days in London.
Ideally I would have gone for a trail run but needed new trail shoes which I bought later today. This will get me back into the forest runs where I'll enjoy kicking up the fallen golden leaves. I'm so lucky to live in beautiful countryside where outdoor activities are even more special. Autumn will coax me out onto the trails which are just waiting for me. Here's to autumn.
I've just come back from London and the contrast couldn't be greater. When walking through the busy streets, runners are trying to cram in a short lunchtime run and they have to compete for any pavement space available or run in the cycle lanes which isn't that safe as cyclists are very protective of the space they have been granted. You also have the pollution to contend with but when I run in London it's always in the beautiful parks to avoid this congestion.
This morning I went out for 11km run. The air was fresh and clean. The sun shone and the sky was blue - not something I've seen too much of this summer. On my run I met 5 cyclists, 1 runner and two dog walkers. There was a handful of cars as I came back into town but that was it. Quiet a contrast to the last few days in London.
Ideally I would have gone for a trail run but needed new trail shoes which I bought later today. This will get me back into the forest runs where I'll enjoy kicking up the fallen golden leaves. I'm so lucky to live in beautiful countryside where outdoor activities are even more special. Autumn will coax me out onto the trails which are just waiting for me. Here's to autumn.
Sunday, 2 October 2016
Achieving goals - takes desire and hard work
It's been an interesting weekend. Once every 2 years the Ryder Cup comes along. I'm currently watching it, as I have been all weekend, and the USA are in a strong position. But the competition is immense. It's like gladiators going at each other with the partisan crowds egging them on. Sport at it's very best and it has taken years of practice to get to that level. Whoever wins, I may be sleeping by the end, will certainly have worked for it.
Also this weekend I've got friends taking part in the Scottish 10k in Glasgow and my assistant Julie Wilson got a PB of 57 mins - first time she's got under an hour and she worked so hard for it - well done Julie. Notice a theme here?
Other friends were in the half marathon and got PBs. The reason this race is relevant to me is in 2007 I ran the 10k. I hadn't run in years and was delighted to break the hour - it was the start of this mad journey. When I crossed the line I thought of the runners doing double the distance after the 10k was finished and thought, how could they do that? 3 years later I completed my first Ironman.
In the last hour three of my friends have just completed Barcelona Ironman. They have all worked so hard to get to the start line, 2 PBs and for one of them it was his first Ironman and crossing the line he'd have welcomed the words, Graeme Brown you are an Ironman - an experience he won't forget!
As for me I ran on Wednesday and then on Saturday and Sunday. I'm feeling good and getting back to regular running is making me feel good. All week I have followed the Grand to Grand ultra which I will be taking part in in a years time. The pictures coming back are unbelievable and will drive me on in my training. Having a picture in your head of what your goal is makes all the difference. It will be in my mind on every single training session for the next year. It's good to have a goal.
Also this weekend I've got friends taking part in the Scottish 10k in Glasgow and my assistant Julie Wilson got a PB of 57 mins - first time she's got under an hour and she worked so hard for it - well done Julie. Notice a theme here?
Other friends were in the half marathon and got PBs. The reason this race is relevant to me is in 2007 I ran the 10k. I hadn't run in years and was delighted to break the hour - it was the start of this mad journey. When I crossed the line I thought of the runners doing double the distance after the 10k was finished and thought, how could they do that? 3 years later I completed my first Ironman.
In the last hour three of my friends have just completed Barcelona Ironman. They have all worked so hard to get to the start line, 2 PBs and for one of them it was his first Ironman and crossing the line he'd have welcomed the words, Graeme Brown you are an Ironman - an experience he won't forget!
As for me I ran on Wednesday and then on Saturday and Sunday. I'm feeling good and getting back to regular running is making me feel good. All week I have followed the Grand to Grand ultra which I will be taking part in in a years time. The pictures coming back are unbelievable and will drive me on in my training. Having a picture in your head of what your goal is makes all the difference. It will be in my mind on every single training session for the next year. It's good to have a goal.
Sunday, 18 September 2016
Post Ironman blues
For the last couple of weeks I been going out for some runs. No schedule has been set yet I'm gently reintroducing my body to exercise although I'm looking forward to get back into a routine, but not yet. I tweaked a muscle in my shoulder a few weeks back which means swimming and yoga are out just now and I'm not fit enough to go cycling with the group. I'm setting my turbo trainer up so I can increase my fitness without the pressure of keeping up with my pals. The good thing about the winter months is this is where the hard work is done.
Yesterday I went out for a run with my coach Genevieve and we were out for just over an hour. But it was "a game of two halves" as they say in football. In the first half I ran at the same pace that I had for 10km the following week - but I forgot to take into account this was hilly whereas the previous week had been flat. The second half wasn't much fun and my heart rate monitor was saying I was at 195 bpm which isn't possible as I could still talk! But we walked a few parts to let me recover and it showed me just how much work I need to do to get back to a reasonable level of fitness. But as Genevieve said it was a poor good run and it would take a couple of them before I became more comfortable - certainly it put me one step closer to my goal than sitting on the couch would have done! Everyone says I am "looking better" with my weight back to 156 lbs although I'm not so happy carrying that around with me!
To summarise I am returning to exercise slowly. I don't feel motivated despite aiming for a half-ironman (I retired from full ironman) in May next year followed by the Grand Canyon in September. Most people go through post Ironman blues and I've been here before so I'm not concerned about my lack of desire to be back to training 5/6 days per week. That will happen within the next 4 weeks and that is a promise!
Yesterday I went out for a run with my coach Genevieve and we were out for just over an hour. But it was "a game of two halves" as they say in football. In the first half I ran at the same pace that I had for 10km the following week - but I forgot to take into account this was hilly whereas the previous week had been flat. The second half wasn't much fun and my heart rate monitor was saying I was at 195 bpm which isn't possible as I could still talk! But we walked a few parts to let me recover and it showed me just how much work I need to do to get back to a reasonable level of fitness. But as Genevieve said it was a poor good run and it would take a couple of them before I became more comfortable - certainly it put me one step closer to my goal than sitting on the couch would have done! Everyone says I am "looking better" with my weight back to 156 lbs although I'm not so happy carrying that around with me!
To summarise I am returning to exercise slowly. I don't feel motivated despite aiming for a half-ironman (I retired from full ironman) in May next year followed by the Grand Canyon in September. Most people go through post Ironman blues and I've been here before so I'm not concerned about my lack of desire to be back to training 5/6 days per week. That will happen within the next 4 weeks and that is a promise!
Tuesday, 6 September 2016
Green light - 382 days to go
In my opinion, life starts outside your comfort zone (the exceptions being your family & friends) . We spend too much of our life in a "safe" environment leaning over a laptop or pushing a pen. My adventures to date have pushed me hard and while the last Ironman was extremely painful this was due to the effects of an infection. 6 weeks out as was so fit and looking to kill it on the day but sh1t happens. I was still very happy to have raised £6,200 for Maggie's Cancer Caring Centres and achieved a significant PB of 11 hours 50 minutes but know my time could have been so much better - I've got more in me.
Living in the Grand Canyon will be such a privilege and if it's anything like MdS it will be life changing. Leaving aside the snakes, spiders and scorpions, running at altitude will be a real test but sleeping in the canyon will be amazing.
But before I get carried away thinking about the race, there is a lot of hard work to be done before I stand with Steve on the start line in 382 days time. First of all I have to contend with a permanently injured foot. I am receiving treatment to ease the pain but funnily enough the time it doesn't hurt so much is when I'm running! Walking in business shoes is challenging and I may start to wear my training shoes with orthotics going forward. My light unscheduled training continues but within the next 4 weeks my training plan will be sorted. I hope you follow me on this latest adventure. Good luck to the runners in the 2016 event which starts in 19 days time.
Green light - 382 days to go
In my opinion, life starts outside your comfort zone (the exceptions being your family & friends) . We spend too much of our life in a "safe" environment leaning over a laptop or pushing a pen. My adventures to date have pushed me hard and while the last Ironman was extremely painful this was due to the effects of an infection. 6 weeks out as was so fit and looking to kill it on the day but sh1t happens. I was still very happy to have raised £6,200 for Maggie's Cancer Caring Centres and achieved a significant PB of 11 hours 50 minutes but know my time could have been so much better - I've got more in me.
Living in the Grand Canyon will be such a privilege and if it's anything like MdS it will be life changing. Leaving aside the snakes, spiders and scorpions, running at altitude will be a real test but sleeping in the canyon will be amazing.
But before I get carried away thinking about the race, there is a lot of hard work to be done before I stand with Steve on the start line in 382 days time. First of all I have to contend with a permanently injured foot. I am receiving treatment to ease the pain but funnily enough the time it doesn't hurt so much is when I'm running! Walking in business shoes is challenging and I may start to wear my training shoes with orthotics going forward. My light unscheduled training continues but within the next 4 weeks my training plan will be sorted. I hope you follow me on this latest adventure. Good luck to the runners in the 2016 event which starts in 19 days time.
Monday, 29 August 2016
Run, fatboy run!
I'm feeling a bit like Simon Pegg in the film Run, fatboy run at the moment. We've just come back from 4 days of indulgence (gold medal standard) in Budapest and when I stepped on the scales this morning I was 155 lbs! Now I can hear some of my friends saying give me a break, that's not fat but for me it's starting to look a bit chubby. That's 11 llbs heavier than when I lined up on the start line for IM almost 2 months ago and it means I'll be carrying this extra junk when I go out for a run later today. But I did promise myself this 2 month rest and it's now coming to an end!
I've just registered for my 2017 "A" race www.g2gultra.com so fingers crossed I get in. I'm starting my light training now to get my body back into shape and will be doing everything possible to avoid injury including more regular yoga.
On holiday we did a 90 minute yoga class and the instructor apologised to my wife afterwards saying she hope she hadn't killed me! Just breathe she kept telling me - believe me I was trying! Lots of work to be done here as this will help my breathing, flexibility and strength all of which will be essential for a 6 stage 170 mile race through the Grand Canyon in a year time.
A wee trip tomorrow to my chiropractor to sort a tweak in my back and hopefully I'll be good to go. I've enjoyed the break but can see if I don't get back to regular exercise and keep eating as though I'm training, I'll soon be a "chunky monkey" which is not the desired outcome. I'll keep you posted.
I've just registered for my 2017 "A" race www.g2gultra.com so fingers crossed I get in. I'm starting my light training now to get my body back into shape and will be doing everything possible to avoid injury including more regular yoga.
On holiday we did a 90 minute yoga class and the instructor apologised to my wife afterwards saying she hope she hadn't killed me! Just breathe she kept telling me - believe me I was trying! Lots of work to be done here as this will help my breathing, flexibility and strength all of which will be essential for a 6 stage 170 mile race through the Grand Canyon in a year time.
A wee trip tomorrow to my chiropractor to sort a tweak in my back and hopefully I'll be good to go. I've enjoyed the break but can see if I don't get back to regular exercise and keep eating as though I'm training, I'll soon be a "chunky monkey" which is not the desired outcome. I'll keep you posted.
Sunday, 14 August 2016
Weekend warriors
The Rio Olympics are in full flow and after the negative build up over facilities not being ready, poor crowds and doping athletes the real action is getting to the medal stages. These finely tuned career athletes have put in at least 8 years hard graft to get to this level and made an amazing sacrifice to represent GB in Rio. They have a support team of trainers, physio's, nutritionists etc giving them the best chance of bringing home the medals. Not everyone does but just representing your country at the Olympics is an amazing achievement in it's own right.
For us weekend warriors we can only dream what it must be like to be on the start line of the Olympics. But when I listen to the interviews and the athlete's saying "we've worked so hard to be here today; the early morning starts in the winter, training in the snow and rain", I think to myself we're not so different in that way. Training for an Ironman takes 9 months of hard graft 6 days a week, while holding down a fulltime job and having no support team. Getting ready for the Grand Canyon will take a years training and during that time I have a business to run and a family to support.
Yesterday I was at the ATHelite Triathlon Club BBQ and I was looking round at all the successful weekend warriors. From sprint triathlons to ironman, ultra duathlons to ultra marathons we'd done them all. It made feel very privileged to be part of this friendly, fit group of individuals who encourage and cajole each other to bigger or faster challenges. The Olympics may be the pinnacle of an athlete's career but let us salute the weekend warriors that hold down jobs, train in every spare moment to line up on a start line that won't be featured on the BBC but the result is every bit as important to them as a gold medal. Weekend warriors - we ROCK!
For us weekend warriors we can only dream what it must be like to be on the start line of the Olympics. But when I listen to the interviews and the athlete's saying "we've worked so hard to be here today; the early morning starts in the winter, training in the snow and rain", I think to myself we're not so different in that way. Training for an Ironman takes 9 months of hard graft 6 days a week, while holding down a fulltime job and having no support team. Getting ready for the Grand Canyon will take a years training and during that time I have a business to run and a family to support.
Yesterday I was at the ATHelite Triathlon Club BBQ and I was looking round at all the successful weekend warriors. From sprint triathlons to ironman, ultra duathlons to ultra marathons we'd done them all. It made feel very privileged to be part of this friendly, fit group of individuals who encourage and cajole each other to bigger or faster challenges. The Olympics may be the pinnacle of an athlete's career but let us salute the weekend warriors that hold down jobs, train in every spare moment to line up on a start line that won't be featured on the BBC but the result is every bit as important to them as a gold medal. Weekend warriors - we ROCK!
Monday, 8 August 2016
Slow road back
When you've given everything for your "A race" it's not easy to get back to training especially when you are being careful and recovering properly. It's now 5 weeks and I've started to adventure back out. On Wednesday last week I went for my 2nd run but I had to force myself out of the door - mentally I didn't want to go through the pain. The good news is my heart rate fell from the previous run and I didn't suffer the DOMS in the following two days.
I was away in London the next two days but on Saturday went out on my bike. That was a lot tougher than I thought it would be. My heart rate was racing and I was struggling with my breath on the hills. Fortunately I met a pal who dragged me home for the 2nd half of the ride but in total it was only 1.5 hours!
This tells me my body is still fatigued but that I also need to get back into a regular training programme. On Sunday morning I attended a new yoga class for an hour. It was tough but in a good way. I think my body really appreciated the workout and this is definitely going to be part of my training to get me ready for the Grand Canyon in 2017 www.g2gultra.com .
Come September I will have a training plan scoped out as this is when I work best. Having goals written down and monitored by a third party who I am accountable to gets the best out of me but for now I'll ease my way back into training. And before I forget how to swim, I'll be getting back into a loch while the water is warm enough and back this up with some pool training. It will be a slow road back but improving my strength and flexibility is a priority and will help reduce my chances of injury.
I was away in London the next two days but on Saturday went out on my bike. That was a lot tougher than I thought it would be. My heart rate was racing and I was struggling with my breath on the hills. Fortunately I met a pal who dragged me home for the 2nd half of the ride but in total it was only 1.5 hours!
This tells me my body is still fatigued but that I also need to get back into a regular training programme. On Sunday morning I attended a new yoga class for an hour. It was tough but in a good way. I think my body really appreciated the workout and this is definitely going to be part of my training to get me ready for the Grand Canyon in 2017 www.g2gultra.com .
Come September I will have a training plan scoped out as this is when I work best. Having goals written down and monitored by a third party who I am accountable to gets the best out of me but for now I'll ease my way back into training. And before I forget how to swim, I'll be getting back into a loch while the water is warm enough and back this up with some pool training. It will be a slow road back but improving my strength and flexibility is a priority and will help reduce my chances of injury.
Sunday, 31 July 2016
Being a sloth
Exactly 4 weeks ago today I was finishing off Ironman Frankfurt doing an impersonation of Quasimodo for the last 13 miles of the marathon. I was in extreme pain as the muscles in my back had gone into spasm. But I got through it with the mantra "the pain of failure would be worse than the pain I was suffering". At the same time I was determined to finish my final ironman on a high and in the end I raised more than £6,000 for Maggie's Cancer Caring Centres so a big thank you to everyone who supported me. It really helps having a reason that drives you to give your all.
The next step in the journey is the recovery; both physical and mental. I had a plan with my coach to do nothing for 2 weeks except some light yoga and I stuck to that. The following week I went out on my bike but it was a windy day and my legs felt like lead weights so 30 mins was enough. Then I headed off to Portugal for a weeks holiday with the family. The temperature was in the mid 30s so I rested the whole week not wanting to push my body which was still fatigued. Even been back four days I'm still tired.
On Friday I went out for a 30 minute run and loved every minute of it. I didn't push the pace I just ran. I had a quick look at my stats and my higher than normal heart rate showed I've lost some fitness and shouldn't be rushing back. Yoga the following day gave my tired legs a stretch but other than that I've been resting. I'm really turning into a sloth!
Mentally the "ironman blues" haven't set in yet and hopefully with next year's target already set and my training plan about to start again, I can skip that stage. I've got a focus and this "time out" is all part of the master plan.
I've put on some of the lost weight and I tried on my suit which I'll be wearing to work tomorrow and it fits better so that's a good sign. My appetite is certainly not sloth like as I am eating as though I was training but I don't take 1 month to eat a meal which sloths sometime do. After 10 months of training 6 days a week I think taking my time in coming back will best best for my physical and mental state.
My blog is entitled "Derek Mission Ironman" and when I stated it 7 years ago my aim was to complete an ironman which I thought almost impossible. Despite now having completed 3 ironman events and other extreme ultra events like Marathon des Sables, I'm going to keep the blog title to remind me of where this journey started. The next chapter is about to begin. Bring on the Grand Canyon September 2017.
The next step in the journey is the recovery; both physical and mental. I had a plan with my coach to do nothing for 2 weeks except some light yoga and I stuck to that. The following week I went out on my bike but it was a windy day and my legs felt like lead weights so 30 mins was enough. Then I headed off to Portugal for a weeks holiday with the family. The temperature was in the mid 30s so I rested the whole week not wanting to push my body which was still fatigued. Even been back four days I'm still tired.
On Friday I went out for a 30 minute run and loved every minute of it. I didn't push the pace I just ran. I had a quick look at my stats and my higher than normal heart rate showed I've lost some fitness and shouldn't be rushing back. Yoga the following day gave my tired legs a stretch but other than that I've been resting. I'm really turning into a sloth!
Mentally the "ironman blues" haven't set in yet and hopefully with next year's target already set and my training plan about to start again, I can skip that stage. I've got a focus and this "time out" is all part of the master plan.
I've put on some of the lost weight and I tried on my suit which I'll be wearing to work tomorrow and it fits better so that's a good sign. My appetite is certainly not sloth like as I am eating as though I was training but I don't take 1 month to eat a meal which sloths sometime do. After 10 months of training 6 days a week I think taking my time in coming back will best best for my physical and mental state.
My blog is entitled "Derek Mission Ironman" and when I stated it 7 years ago my aim was to complete an ironman which I thought almost impossible. Despite now having completed 3 ironman events and other extreme ultra events like Marathon des Sables, I'm going to keep the blog title to remind me of where this journey started. The next chapter is about to begin. Bring on the Grand Canyon September 2017.
Sunday, 17 July 2016
Recovery and world ranking!
It's amazing how time flies and the memory of the pain fades! But the pictures tell a different story. Every day I have felt shattered by the end of the working day. I didn't sleep too well for the first few nights but your nervous system is shot to bits and needs time. My aches and pains disappeared within 4 days but my energy level is low. Some of my Frankfurt team mates have been out for a couple of bike rides despite advice to the contrary and I really hope they don't get injured. I was under strict instructions not to do anything, other than say 10 minutes yoga a day, and for 2 weeks I have done just that.
Today however I went out for a bike ride to spin my legs. It was a windy ride and all the way out was straight into wind. As a result I changed my plan and didn't go over the "rig" as not only would it have been very exposed, but my legs were telling me they were'nt ready for this level of effort. I plan to increase the yoga and start swimming twice a week. Running is at least 2 weeks away.
I've been eating like a horse and am pleased to report that I've gained 3 pounds - 147lbs! My face has lost it's gaunt look and soon my clothes will fit. By the end of the month I will have my plan in place for my 2017 goal, the Grand to Grand Ultra in the Grand Canyon in September 2017. However there is much work to be done in getting my body strong and flexible enough to take the strains of the training and the event itself. My blog will follow the journey and I hope you will too.
But let me sign off from the 2016 Ironman journey with some amazing news. The Ironman organisation wrote to me to tell me that as a result of my Frankfurt Ironman race I am ranked in my age group (55-60, although not 55 till December) 13 in the UK and 259 in the World! Wow that was unexpected and a good place to finish my short Ironman career! A new chapter will start in August.
Today however I went out for a bike ride to spin my legs. It was a windy ride and all the way out was straight into wind. As a result I changed my plan and didn't go over the "rig" as not only would it have been very exposed, but my legs were telling me they were'nt ready for this level of effort. I plan to increase the yoga and start swimming twice a week. Running is at least 2 weeks away.
I've been eating like a horse and am pleased to report that I've gained 3 pounds - 147lbs! My face has lost it's gaunt look and soon my clothes will fit. By the end of the month I will have my plan in place for my 2017 goal, the Grand to Grand Ultra in the Grand Canyon in September 2017. However there is much work to be done in getting my body strong and flexible enough to take the strains of the training and the event itself. My blog will follow the journey and I hope you will too.
But let me sign off from the 2016 Ironman journey with some amazing news. The Ironman organisation wrote to me to tell me that as a result of my Frankfurt Ironman race I am ranked in my age group (55-60, although not 55 till December) 13 in the UK and 259 in the World! Wow that was unexpected and a good place to finish my short Ironman career! A new chapter will start in August.
Monday, 4 July 2016
Mission accomplished
What a day yesterday was. The Ironman European Championships with over 3,000 competitors. Breakfast at 4am then a bus to the swim start. I had agreed a strategy with my coach which was push hard on the swim and hard on the bike and hang on in the run as we weren't sure if my hamstring would hold up following the tear 5 weeks ago.
The swim was amazing and I was out of the water in 1hr 9min. A PB by 4 minutes and it felt easy - the training had paid off. Onto the bike and it was a fast start. I was averaging over 30kmph and on the tribars 98% of the time. There were some strong winds and on the exposed parts you had to work hard. With 40 km to go (total distance 180 km) the rain came on chilled me to the bone as I was only wearing a sleeveless trisuit. I knew I was on for a good time and came flying into Frankfurt finishing in 5hrs 54mins averaging over 30 kph - unbelievable. Then the problems started.
My left leg was twitching uncontrollably and with cold hands I could hardly tie my shoe laces. 100m into the run I had to stop as I had cramp in my left (not injured) hamstring. I stretched it off and at the first two water stops and took salt with my water which helped. I was aiming for a record breaking 3hrs 59 mins marathon but by half way knew I wasn't going to make it. My lower back was starting to hurt from being on the tribars for so long and it was altering my running position - I was starting to double over as I ran. I was now walking the feed stations and knew this was now about survival and nothing else. Thinking about the money I was raising for Maggie's spurred me on but I was really hurting. Every step was painful in my quads and my feet and I was having to walk more in order to straighten up my back. I'd stop, try and straighten up and push my pelvis forward then start running or should I say shuffling! By the end this method lasted 50m before I had to walk and repeat the exercise.
I was walking 500m before the end and the amazing crowds were screaming at me to run - it's only 500m they said. Felt like 5,000m to me. But then you reach the chute heading into the grandstands which is lined 10 deep with screeming supporters. Your name is on your number so they are all shouting encouragement. So stooped like Quasimodo, hardly able to look up I shuffled up the chute. I would love to have run into this arena as the noise was unbelievable. Everyone likes to see someone struggling to the line so along with the announcer they were screaming encouragement as I staggered past the dancing girls. I must have had 5 people run past me on that last 20m but it didn't matter I reached the finish line. I tried to stand up straight for a picture but couldn't - the bells the bells I thought! Big heavy medal place around my neck, which didn't help, and straight onto a trolley with 2 paramedics and whisked away to the medical tent!
Attached to an IV drip and 2L pumped in and three holes made in my big toe to alleviate the pressure from the blood trapped there. My team mates came and got me and took me home, but not before taking pictures!
I did say this was my last ironman and I meant it. It was good to go out with a PB (by 45 mins) of 11:50 but had my training schedule not being affected through illness and injury I was hoping for 11:30. But hey, sub 12. I'll take that any day at 54 and my first Ironman in 4 years and I finished in the top third of my age category which is a good note to retire on.
It just leaves me to thank a few people, too many to mention, who got me across that line. First of all there is you. One of the reasons I write this blog is it forces me to do what I said I was going to do - I can't wimp out because what would I tell you? Yesterday proved that point. I could have (and some would say should have) given up half way through the marathon so thank you.
Then there is my coach Genevieve Freeman who put together the most amazing training programme over the last 10 months. We started when I was injured and she adapted it to take account of my family life, work and other injuries that occurred. Her believe and encouragement never waivered and she got me there.
My team mates at ATHelite are brilliant. What a special, friendly bunch of people who cajole you into greater things. Within days they will be posting the finish video of me with pictures of me in the medical tent but it's that kind of special humour that spur me on. They may call me "Old Spice" but yesterday I delivered the result! Back home they were all following the race on FB shouting encouragement to us online - we knew they be reacting every time we went over a timing mat and that helped me.
But behind every successful triathlete is someone picking up everything else including a lot of smelly lycra and listening to never ending statistics about my training. Fiona Stewart without you I could never have done it so thank you from the bottom of my heart. And while I will continue to take on daft challenges (it's in my DNA), no more Ironman. Now let's go and catch up on a social life. I've got weight to put on!
The swim was amazing and I was out of the water in 1hr 9min. A PB by 4 minutes and it felt easy - the training had paid off. Onto the bike and it was a fast start. I was averaging over 30kmph and on the tribars 98% of the time. There were some strong winds and on the exposed parts you had to work hard. With 40 km to go (total distance 180 km) the rain came on chilled me to the bone as I was only wearing a sleeveless trisuit. I knew I was on for a good time and came flying into Frankfurt finishing in 5hrs 54mins averaging over 30 kph - unbelievable. Then the problems started.
My left leg was twitching uncontrollably and with cold hands I could hardly tie my shoe laces. 100m into the run I had to stop as I had cramp in my left (not injured) hamstring. I stretched it off and at the first two water stops and took salt with my water which helped. I was aiming for a record breaking 3hrs 59 mins marathon but by half way knew I wasn't going to make it. My lower back was starting to hurt from being on the tribars for so long and it was altering my running position - I was starting to double over as I ran. I was now walking the feed stations and knew this was now about survival and nothing else. Thinking about the money I was raising for Maggie's spurred me on but I was really hurting. Every step was painful in my quads and my feet and I was having to walk more in order to straighten up my back. I'd stop, try and straighten up and push my pelvis forward then start running or should I say shuffling! By the end this method lasted 50m before I had to walk and repeat the exercise.
I was walking 500m before the end and the amazing crowds were screaming at me to run - it's only 500m they said. Felt like 5,000m to me. But then you reach the chute heading into the grandstands which is lined 10 deep with screeming supporters. Your name is on your number so they are all shouting encouragement. So stooped like Quasimodo, hardly able to look up I shuffled up the chute. I would love to have run into this arena as the noise was unbelievable. Everyone likes to see someone struggling to the line so along with the announcer they were screaming encouragement as I staggered past the dancing girls. I must have had 5 people run past me on that last 20m but it didn't matter I reached the finish line. I tried to stand up straight for a picture but couldn't - the bells the bells I thought! Big heavy medal place around my neck, which didn't help, and straight onto a trolley with 2 paramedics and whisked away to the medical tent!
Attached to an IV drip and 2L pumped in and three holes made in my big toe to alleviate the pressure from the blood trapped there. My team mates came and got me and took me home, but not before taking pictures!
I did say this was my last ironman and I meant it. It was good to go out with a PB (by 45 mins) of 11:50 but had my training schedule not being affected through illness and injury I was hoping for 11:30. But hey, sub 12. I'll take that any day at 54 and my first Ironman in 4 years and I finished in the top third of my age category which is a good note to retire on.
It just leaves me to thank a few people, too many to mention, who got me across that line. First of all there is you. One of the reasons I write this blog is it forces me to do what I said I was going to do - I can't wimp out because what would I tell you? Yesterday proved that point. I could have (and some would say should have) given up half way through the marathon so thank you.
Then there is my coach Genevieve Freeman who put together the most amazing training programme over the last 10 months. We started when I was injured and she adapted it to take account of my family life, work and other injuries that occurred. Her believe and encouragement never waivered and she got me there.
My team mates at ATHelite are brilliant. What a special, friendly bunch of people who cajole you into greater things. Within days they will be posting the finish video of me with pictures of me in the medical tent but it's that kind of special humour that spur me on. They may call me "Old Spice" but yesterday I delivered the result! Back home they were all following the race on FB shouting encouragement to us online - we knew they be reacting every time we went over a timing mat and that helped me.
But behind every successful triathlete is someone picking up everything else including a lot of smelly lycra and listening to never ending statistics about my training. Fiona Stewart without you I could never have done it so thank you from the bottom of my heart. And while I will continue to take on daft challenges (it's in my DNA), no more Ironman. Now let's go and catch up on a social life. I've got weight to put on!
Monday, 27 June 2016
Getting to the start line
I can almost taste the start line. The final preparations are being made. Today my bike, and 7 others, we picked up from my house and are on their way to Frankfurt where we will be reunited on Friday. I was reading through some old blogs when I first signed up for Frankfurt and at the time I said it will be here before I know it - and it is. When my pals were dropping off their bikes most were saying that for various reasons they hadn't done as much training as they needed to have done. This is a normal feeling as the doubts creep in. Controlling your thoughts is key otherwise you waste a lot of nervous energy on these thoughts.
I checked with the hotel to make sure we could get breakfast at 4am on race day and that I'd have access to a microwave to make my porridge. The "breakfast of champions" is my staple diet and is essential to make sure I am fuelled for my swim. I don't want to risk any other breakfast as keeping your stomach happy can make or break your race.
Tonight I went for my first run in 5 weeks. It was 3km! My hamstring felt good but who knows how it will be after 2.4 mile swim and 112 mile bike. My thinking is it will be warmed up and ready to have the run of a lifetime - I have goals I want to achieve as this is my last full Ironman.
The journey has been amazing and last week when I knew I was going to make the start line I put up my just giving page for Maggie's - www.justgiving.com/derek-stewart4 so far we've raised £2,345! Unbelievable. I'm aiming for £5,000 so if you have any spare cash then your support would be appreciated.
I've only a few training sessions left before the race and I must remain focused on the task. The logistics in packing is hard enough never mind everything in the run up to make sure I am standing at the start line in the best possible physical and mental condition. This is the nearest I'll ever get to being a professional athlete which is what makes it so exciting. Being inside "the ropes" while being cheered on by tens of thousands of spectators will be really special. Over 3,000 competitors will all have there own story as to how they reached the start line and more importantly why. Thank you for following my journey and supporting me along the way. I'll post a pre-race blog before the race and then follow up the race with a blog on the Monday. Bring on 3rd July.
I checked with the hotel to make sure we could get breakfast at 4am on race day and that I'd have access to a microwave to make my porridge. The "breakfast of champions" is my staple diet and is essential to make sure I am fuelled for my swim. I don't want to risk any other breakfast as keeping your stomach happy can make or break your race.
Tonight I went for my first run in 5 weeks. It was 3km! My hamstring felt good but who knows how it will be after 2.4 mile swim and 112 mile bike. My thinking is it will be warmed up and ready to have the run of a lifetime - I have goals I want to achieve as this is my last full Ironman.
The journey has been amazing and last week when I knew I was going to make the start line I put up my just giving page for Maggie's - www.justgiving.com/derek-stewart4 so far we've raised £2,345! Unbelievable. I'm aiming for £5,000 so if you have any spare cash then your support would be appreciated.
I've only a few training sessions left before the race and I must remain focused on the task. The logistics in packing is hard enough never mind everything in the run up to make sure I am standing at the start line in the best possible physical and mental condition. This is the nearest I'll ever get to being a professional athlete which is what makes it so exciting. Being inside "the ropes" while being cheered on by tens of thousands of spectators will be really special. Over 3,000 competitors will all have there own story as to how they reached the start line and more importantly why. Thank you for following my journey and supporting me along the way. I'll post a pre-race blog before the race and then follow up the race with a blog on the Monday. Bring on 3rd July.
Sunday, 19 June 2016
Marginal gains
Today is a day for reflection as it's Father's Day. I was spoiled by the kids and had a wonderful day but before the festivities I was out on the bike for a couple of hours at 7am, and in the pool at 9.30 And I had time to remember my dad who passed in 1990 and I wondered what he'd have made of this madness called Ironman? He probably would have been proud but thought I was nuts which sums up what my kids think.
This time in 2 weeks I hopefully will have completed Ironman Frankfurt and be enjoying a well earned beer and a steak. I'll have a broad grin on my face as this is my last Ironman. After 9 months of training totalling over 2,400 hours, I will get my life back again. But until then I still have work to do.
At this stage it's all about marginal gains. Improving my speed on every training session will make a difference over the swim, bike and run. So shorter but intense sessions are the order of the day and I can see the improvement. I'm also entering the final preparation stage. Testing all my gear, having the bike serviced, arranging for my bike to get to Frankfurt and the all important insurance. Race strategy will be discussed with my coach along with my race nutrition. Nothing will be left to chance.
The excitement is building as is the wind up amongst my 7 fellow team mates which will add some "spice" on the day.
And finally. Now that I know I will make the start line I have launched my fund raising for Maggie's Cancer Caring Centres. Supporting Maggie's has helped me get out of bed when it's 5.30am on a dark snowy winters morning to run. It's an amazing charity and if you know anyone with cancer please encourage them to go along for practical and emotional support. I'd be so greatful if you could donate. My page is www.justgiving.com/Derek-Stewart4 . Thanks for your support.
This time in 2 weeks I hopefully will have completed Ironman Frankfurt and be enjoying a well earned beer and a steak. I'll have a broad grin on my face as this is my last Ironman. After 9 months of training totalling over 2,400 hours, I will get my life back again. But until then I still have work to do.
At this stage it's all about marginal gains. Improving my speed on every training session will make a difference over the swim, bike and run. So shorter but intense sessions are the order of the day and I can see the improvement. I'm also entering the final preparation stage. Testing all my gear, having the bike serviced, arranging for my bike to get to Frankfurt and the all important insurance. Race strategy will be discussed with my coach along with my race nutrition. Nothing will be left to chance.
The excitement is building as is the wind up amongst my 7 fellow team mates which will add some "spice" on the day.
And finally. Now that I know I will make the start line I have launched my fund raising for Maggie's Cancer Caring Centres. Supporting Maggie's has helped me get out of bed when it's 5.30am on a dark snowy winters morning to run. It's an amazing charity and if you know anyone with cancer please encourage them to go along for practical and emotional support. I'd be so greatful if you could donate. My page is www.justgiving.com/Derek-Stewart4 . Thanks for your support.
Sunday, 12 June 2016
Tweaking the training
I spend a lot of my time talking about setting stretching goals and getting out of your comfort zone (or death zone as I refer to it). Talking about it is one thing. Doing it is a whole different ball game. But what I love about stretching goals is how it pushes you to your limit. If I didn't have the goal of Ironman Frankfurt in 3 weeks today, I'd be resting my injured hamstring and setting my sights on another goal in the future. However as I have that goal I am working hard with my coach to be in the best possible condition for race day.
This means the balance of the training has changed. More focus on my swimming as its a great way of staying fit without aggravating my leg. The bike sessions have been shortened but I'm still working hard. Running has been replaced with cross trainer sessions (and I thought turbo training was boring!).
The benefit of the change is my body is getting an extra rest and feeling good for it. My chimp is getting used to the change and the fact I've done the distance, and more, before so it's a question of managing any pain and not doing anything stupid. While my team mates will be enjoying reducing their training by tapering, I'll be maintaining a steady training regime.
And all because I have a goal, I've publicised it and as of 10 minutes ago I've bought my race gear so I'm committed (some say I should be). We're getting close. My work diary has been arranged to allow no interference with my training in the run up to the event. It's been a fantastic journey over the last 9 months and I'm looking forward to the "icing on the cake"! Thank you all for following my blog and on the day you'll be able to follow me via a live tracker - details to follow. Just remember that the comfort zone promotes no growth, in fact your going backwards hence the reason I call it the death zone. So why not set yourself a stretching target to work towards? Go on. Go on go on. You know you want to!
This means the balance of the training has changed. More focus on my swimming as its a great way of staying fit without aggravating my leg. The bike sessions have been shortened but I'm still working hard. Running has been replaced with cross trainer sessions (and I thought turbo training was boring!).
The benefit of the change is my body is getting an extra rest and feeling good for it. My chimp is getting used to the change and the fact I've done the distance, and more, before so it's a question of managing any pain and not doing anything stupid. While my team mates will be enjoying reducing their training by tapering, I'll be maintaining a steady training regime.
And all because I have a goal, I've publicised it and as of 10 minutes ago I've bought my race gear so I'm committed (some say I should be). We're getting close. My work diary has been arranged to allow no interference with my training in the run up to the event. It's been a fantastic journey over the last 9 months and I'm looking forward to the "icing on the cake"! Thank you all for following my blog and on the day you'll be able to follow me via a live tracker - details to follow. Just remember that the comfort zone promotes no growth, in fact your going backwards hence the reason I call it the death zone. So why not set yourself a stretching target to work towards? Go on. Go on go on. You know you want to!
Sunday, 5 June 2016
27 days to go
When I pressed the enter button for Frankfurt Ironman just over 300 days ago, I was recovering from a double foot injury and needed something to focus on. It's hard to believe that the race is only 27 days away. 99% of athletes usually say they are behind in their training for one reason or another. There's always a nagging doubt but this is normal. However the last two weeks training have been the opposite of what they should have been due to illness and now a torn hamstring. So plan B is being put into place.
My fellow athletes have been putting in the hard miles just as the weather has turned good which is perfect timing. They will start to taper their training in the last few weeks to allow their body to recover before the race. Plan B is, I've had my taper, I feel great, apart from my hamstring, so now I need to build the miles back up! Running is out but my physio is confident the work I am doing on a cross trainer will be a good substitute and allow the hamstring to recover.
In an earlier post I said you had to enjoy the 9 month training journey because sometimes you don't make the start line never mind the finishline. I've enjoyed my journey this far and my PB at the 70.3 a few weeks back demonstrated how the hard work had paid off. Now I just need to be careful with my hammy to make sure I get to the start line in good shape.
Life doesn't always go to plan but you have to dust yourself down and get back on track. I can hear cries of ""rule 5" from the cyclists out there but don't worry, there will be a lot of rule 5 being applied! Completing an Ironman successfully is more about your mental strength than anything else. My chimp is being reprogrammed so we deliver Plan B successfully. Can't wait to be standing at the start line ready to dive into the water and start another adventure.
Sunday, 22 May 2016
Race season begins
Triathletes train hard all winter so they can be ready for the summer race season. My season is only going to involve two races; last week's 70.3 Swashbuckler Ironman and in 41 days time, my "A race", the Frankfurt Ironman. All my training is built around these dates and it gets adjusted as and when required depending on my physical condition or life / work commitments. This week has been an easier week as I recovered fully from my efforts last week. Best to let my body recover as last week I gave it everything to achieve my PB.
The focus then went on my club mates who were taking part in different events around Europe this weekend. It was exciting to be watching the updates on Facebook as they battled against the conditions and each other. Not everyone achieved their desired result but this will just make them all the more determined. Congratulations to those that did. This is the culmination of their winter training and in 41 days time it will be my turn. All I have got to do is double the distance and try and maintain the same pace! Between now and then my body will be put through hell! I'm approaching the final stretch of a 9 month programme and all sessions at this stage are crucial. Planning the diary, work, social life and training will take over so if you're wanting to catch up over a beer best leave it till after 3 July!
The focus then went on my club mates who were taking part in different events around Europe this weekend. It was exciting to be watching the updates on Facebook as they battled against the conditions and each other. Not everyone achieved their desired result but this will just make them all the more determined. Congratulations to those that did. This is the culmination of their winter training and in 41 days time it will be my turn. All I have got to do is double the distance and try and maintain the same pace! Between now and then my body will be put through hell! I'm approaching the final stretch of a 9 month programme and all sessions at this stage are crucial. Planning the diary, work, social life and training will take over so if you're wanting to catch up over a beer best leave it till after 3 July!
Monday, 16 May 2016
Swashbuckler 70.3
My first triathlon in almost 4 years was the Swashbuckler 70.3 (middle distance) and an important part in my training for Ironman Frankfurt in 3 July. I was lucky to be supported by an experienced ironman and coach Colin Freeman and having someone there was unbelievably helpful.
We got up at 3.30am and forced down some breakfast as transition opened at 4.30 and I was in the elite swimmers (can you believe it!) wave at 6am. One of the important items to be ticked off the list is to do a poo before going to the race - the portacabins on site are usually destroyed by nervous athletes and they always run out of bog roll so sort it before you arrive. My system has been trained for this so the first mission accomplished successfully.
We started to build my bike on the grass at 4.30 am in the dark using the car headlights as best we could. Twice we dropped a critical screw in the long grass but managed to find it - 1st lesson, put a towel under the bike in case something drops! We ran through the transition discipline making sure we had considered the quickest way to exit with the bike or the run. This included remembering to press my Garmin on exiting the water, taking my contact lense out that I needed for the swim, and pressing the Garmin on exiting the transition area - I hadn't used the triathlon function before (it worked).
6am and into the water. It was a tidal river therefore salty and in the two laps I'd be heading "upstream" twice. It was also my 1st wetsuit swim in 8 months. I positioned myself towards the back and the side of the group. The gun went off and I found myself some space and quickly go into a rhythm. Sighting was impossible swimming into the sun but the second lap was easier as we all had a better idea where we were going. It turns out they had shortened the swim to 1,600 m due to the tide and the buoys although I wish they hadn't. I loved the swim and came out in 31 mins. Then there was a 300m run uphill to transition and the total T1 time was 5min 34 sec - I eventually left my gloves as I couldn't get them on my wet hands.
Out on the bike to a flat course through some of the most beautiful countryside I have been in. Cattle and horses roam freely and they are far more intelligent than sheep! They just want to chew grass. I was in a trisuit (to save time) with a windcheater as it was wasn't 7am yet. It took me 1hr 40 minutes to feel my hands which resulted in my dropping my 1st prower bar, rip my jel and have half of it going over the bike, struggling to get bottles out of the cage without dropping them and one one occasion not being able to change gears. I spent the majority of the ride on the bars and this contributed to my average speed of 30kph. I realised I could get under 3 hours on the bike and pressed on finishing it in 2hrs 59 mins. T2 was 2min 15 sec which also included ripping another gel and spilling half on my bike!
The run was 2 x 7 mile laps. Stunning countryside awaited me and I set off at a fast pace. The first lap took 56 mins and the second lap 57 mins. The course was reasonably flat and had a beautiful 1.5 mile finish through woodland. This brought you out at the swim exit and therefore you had to face the 300m climb passing the finishline on the first lap - that's always difficult mentally but you just get on with it. On the second lap I was picking off runners who were running out of gas. As I approached the final 300m climb to huge applause from the spectators I put on a sprint to take two runners ahead of me. Crossed the line and knew I had got a PB by a long way. My Garmin timings are slightly different from the official time which was 5hrs 32mins but I'm not complaining. This shows that the 9 months of training to date is paying off. I've now got 47 days to build on this and deliver a good performance over double the distance! I can't wait. Quite a few lessons learned on Sunday which will help me in Frankfurt.
A final word for the organiser. What an amazing race. It was friendly and exceptionally well organised. The marshals couldn't have been more helpful and encouraging. The setting in the New Forrest is beautiful and of all the 70.3's I have done, this is definitely the most enjoyable and I'll be back. So I'm now officially a Swashbucker, and proud of it!
We got up at 3.30am and forced down some breakfast as transition opened at 4.30 and I was in the elite swimmers (can you believe it!) wave at 6am. One of the important items to be ticked off the list is to do a poo before going to the race - the portacabins on site are usually destroyed by nervous athletes and they always run out of bog roll so sort it before you arrive. My system has been trained for this so the first mission accomplished successfully.
We started to build my bike on the grass at 4.30 am in the dark using the car headlights as best we could. Twice we dropped a critical screw in the long grass but managed to find it - 1st lesson, put a towel under the bike in case something drops! We ran through the transition discipline making sure we had considered the quickest way to exit with the bike or the run. This included remembering to press my Garmin on exiting the water, taking my contact lense out that I needed for the swim, and pressing the Garmin on exiting the transition area - I hadn't used the triathlon function before (it worked).
6am and into the water. It was a tidal river therefore salty and in the two laps I'd be heading "upstream" twice. It was also my 1st wetsuit swim in 8 months. I positioned myself towards the back and the side of the group. The gun went off and I found myself some space and quickly go into a rhythm. Sighting was impossible swimming into the sun but the second lap was easier as we all had a better idea where we were going. It turns out they had shortened the swim to 1,600 m due to the tide and the buoys although I wish they hadn't. I loved the swim and came out in 31 mins. Then there was a 300m run uphill to transition and the total T1 time was 5min 34 sec - I eventually left my gloves as I couldn't get them on my wet hands.
Out on the bike to a flat course through some of the most beautiful countryside I have been in. Cattle and horses roam freely and they are far more intelligent than sheep! They just want to chew grass. I was in a trisuit (to save time) with a windcheater as it was wasn't 7am yet. It took me 1hr 40 minutes to feel my hands which resulted in my dropping my 1st prower bar, rip my jel and have half of it going over the bike, struggling to get bottles out of the cage without dropping them and one one occasion not being able to change gears. I spent the majority of the ride on the bars and this contributed to my average speed of 30kph. I realised I could get under 3 hours on the bike and pressed on finishing it in 2hrs 59 mins. T2 was 2min 15 sec which also included ripping another gel and spilling half on my bike!
The run was 2 x 7 mile laps. Stunning countryside awaited me and I set off at a fast pace. The first lap took 56 mins and the second lap 57 mins. The course was reasonably flat and had a beautiful 1.5 mile finish through woodland. This brought you out at the swim exit and therefore you had to face the 300m climb passing the finishline on the first lap - that's always difficult mentally but you just get on with it. On the second lap I was picking off runners who were running out of gas. As I approached the final 300m climb to huge applause from the spectators I put on a sprint to take two runners ahead of me. Crossed the line and knew I had got a PB by a long way. My Garmin timings are slightly different from the official time which was 5hrs 32mins but I'm not complaining. This shows that the 9 months of training to date is paying off. I've now got 47 days to build on this and deliver a good performance over double the distance! I can't wait. Quite a few lessons learned on Sunday which will help me in Frankfurt.
A final word for the organiser. What an amazing race. It was friendly and exceptionally well organised. The marshals couldn't have been more helpful and encouraging. The setting in the New Forrest is beautiful and of all the 70.3's I have done, this is definitely the most enjoyable and I'll be back. So I'm now officially a Swashbucker, and proud of it!
Sunday, 8 May 2016
Tapering blues?
This time next week hopefully I will have put in a good performance and will have completed the Swashbuckler half ironman in the New Forrest. My training plan has built this event in and it will give me the opportunity to try out my gear and practise transition. What I wasn't expecting was the chance to go through the tapering blues. Tapering is when you reduce the volume of training in the run up to an event but increase the intensity. What lots of athletes experience with the change is niggles creeping in, aches and pains or in my case a tickly chest cough. I've been fighting it off since Majorca and it's drained my energy.
As a result I've had to skip a few sessions this week and on Saturday instead of 4 hours on the bike and a 1 hour run off the bike it was only 2.5 hours on the bike feeling hellish, no run. This morning however I completed my bike and run sessions and was pleased with the results. I'm hoping this means my additional eating to get some more fat on to help with the endurance, and the extra rest I've been taking is starting to pay off and come next weekend I'll be fit and ready.
Feeling like this acts as a reminder that the hardest part of Ironman is not the event itself, not that it's easy, but the 9 months of training to prepare your body and mind. Getting to the start line injury free is the first objective. The second is getting there fit. Everything thereafter is a bonus. My focus is now on a week today and I am really looking forward to it - my first triathlon in almost 4 years.
As a result I've had to skip a few sessions this week and on Saturday instead of 4 hours on the bike and a 1 hour run off the bike it was only 2.5 hours on the bike feeling hellish, no run. This morning however I completed my bike and run sessions and was pleased with the results. I'm hoping this means my additional eating to get some more fat on to help with the endurance, and the extra rest I've been taking is starting to pay off and come next weekend I'll be fit and ready.
Feeling like this acts as a reminder that the hardest part of Ironman is not the event itself, not that it's easy, but the 9 months of training to prepare your body and mind. Getting to the start line injury free is the first objective. The second is getting there fit. Everything thereafter is a bonus. My focus is now on a week today and I am really looking forward to it - my first triathlon in almost 4 years.
Sunday, 1 May 2016
Saddle sores and hailstones
The fact I didn't blog last weekend probably tells you I was either training, sleeping, eating or working which is all I seem to have been doing recently. My training continued after Majorca and on the Saturday I was out for a 5 hour bike ride when my bum, which had been sore, became exceptionally sore. Turns out I had saddle sores which was literally a pain in the arse. It didn't make my 5 hour ride any easier and neither did the headwind all the way home. Stripped and into my running gear for a 1 hour run off the bike. At least that didn't hurt my bum!
This week has been a real challenge as the sessions get longer and more double sessions so fitting them in with work has been difficult. On Tuesday I had to run for 2.5 hours so I went out at 5:40am and managed a day at the office.
The weather this week has been very wintery and on Thursday I went out very early to get 1.5 hours on the bike. Full winter gear except my gloves weren't designed for the artic. I lost all feeling in my hands and could hardly operate the gears. I learned my lesson on Saturday and had a tough 4.5 hours in very cold conditions with three hail showers. I felt terrible during this ride and could easily turned back on numerous occasions but my clubmates got me through it. Again another hours run off the bike and I was well and truly bust.
It's amazing what a good nights sleep can do for you. I had my longest swim to date with a 4km continuous swim followed by a 45min run. Considering the amount of training I have put in in the last 2 weeks I feel surprisingly good although obviously tired. My weight is down at it's lowest and I need to eat more, if that is possible. There's plenty of time after the race to get back to my "full fat self"! According to my coach I a exactly where I should be and with a half ironman in 2 weeks that's good to hear. Let's just hope for some better weather.
This week has been a real challenge as the sessions get longer and more double sessions so fitting them in with work has been difficult. On Tuesday I had to run for 2.5 hours so I went out at 5:40am and managed a day at the office.
The weather this week has been very wintery and on Thursday I went out very early to get 1.5 hours on the bike. Full winter gear except my gloves weren't designed for the artic. I lost all feeling in my hands and could hardly operate the gears. I learned my lesson on Saturday and had a tough 4.5 hours in very cold conditions with three hail showers. I felt terrible during this ride and could easily turned back on numerous occasions but my clubmates got me through it. Again another hours run off the bike and I was well and truly bust.
It's amazing what a good nights sleep can do for you. I had my longest swim to date with a 4km continuous swim followed by a 45min run. Considering the amount of training I have put in in the last 2 weeks I feel surprisingly good although obviously tired. My weight is down at it's lowest and I need to eat more, if that is possible. There's plenty of time after the race to get back to my "full fat self"! According to my coach I a exactly where I should be and with a half ironman in 2 weeks that's good to hear. Let's just hope for some better weather.
Tuesday, 19 April 2016
Majorca training camp
Following my holiday in Dubai I headed off for a five day training camp in Majorca with my coach and 5 other triathletes. We ran 4 days out of five, mostly after the bike ride. I was running strong off the bike so this pleased me especially as we did some long bike rides. We only did two swims and worked on technique.
I took my "new steed" out with me and it performed well - felt like I had ridden it all my life. I covered 420km and climbed 22,000 ft - it was absolutely exhausting but I know I have come back a stronger rider and fitter.
I climbed all the major climbs including Sa Colabra after a few long hard days before it. I really didn't feel up to that climb but persuaded "the chimp" that this was a leg building exercise. 52 minutes of steep climbing certainly proved that to be the case and there is still plenty of climbing on the way home! Then I went out for a run off the bike and did my fasted average speed probably this year!
That has probably been the hardest training I have ever done and on top of all that we had fun. Majorca has a lot of hard technical riding which is confirmed by the 146 hospitalisations of cyclists since Feb this year and the 5 deaths! So while working hard you have to keep your concentration at all times. 74 days to Ironman and a lot of work still to be done. Bring it on but first of all, I need some sleep followed by more food!
I took my "new steed" out with me and it performed well - felt like I had ridden it all my life. I covered 420km and climbed 22,000 ft - it was absolutely exhausting but I know I have come back a stronger rider and fitter.
I climbed all the major climbs including Sa Colabra after a few long hard days before it. I really didn't feel up to that climb but persuaded "the chimp" that this was a leg building exercise. 52 minutes of steep climbing certainly proved that to be the case and there is still plenty of climbing on the way home! Then I went out for a run off the bike and did my fasted average speed probably this year!
That has probably been the hardest training I have ever done and on top of all that we had fun. Majorca has a lot of hard technical riding which is confirmed by the 146 hospitalisations of cyclists since Feb this year and the 5 deaths! So while working hard you have to keep your concentration at all times. 74 days to Ironman and a lot of work still to be done. Bring it on but first of all, I need some sleep followed by more food!
Thursday, 7 April 2016
The desert
I'm currently on a short family holiday in Dubai and yesterday we headed off into the high red dunes in the desert. It was slightly different from the last time I was in a desert. We were in a luxurious 4x4 dune bashing i.e. an expert driver took the car to its limits with gravity. Great fun and the fact you had air conditioning and chilled water made it much more comfortable. But it did bring back memories especially in the evening when we ate in a camp - simple tasty local food, oh and a chilled beer! It's a holiday after all.
But it hasn't been all sunshine and fun. Three days in a row I have got up early and gone for a 10km run. I'm strating to get used to the heat and my pace is increasing but these are tough conditions to run in. I managed a short swim yesterday but the pool isn't ideal and I got boared.
It would have been nice to take a complete break but that is not adviseable at this stage of my programme. In a weeks time I head off for some proper triathlon training in Majorca. It's "just what the doctor ordered" and it will be good to take out my "secret weapon" - watch this space! In the meantime breakfast calls as I'm starving after that run.
Monday, 28 March 2016
The red eye
Hope you all had a great Easter. It was nice to have a long weekend but that didn't meant extra time off. In fact last week I had three consequitive 5.30am starts so that's the first refernce to the red eye heading. The schedule seems to be one double training session followed by a single training session however that gets mucked up when we have to reschedule around work.
I've had some long tough swimming sessions and these haven't been helped by goggles that chose when they want to work. Two days in a row I've swam with one eye submerged in water which gets you funny looks later as you have one red eye. I really need to get this sorted as I can't have the same problem in the race.
I was meant to be going into the office on Easter Friday but the weather looked great which was a pain as it was a day off training. However I was meant to be cycling for 4 hours on Saturday with a 30 minute run off the bike and the weather looked hellish. So I made an executive decision (it's my business anyway) and selfeshly took the day off and went cycling. While it was sunny there was a strong wind blowing and I was trying out my tri bars which I hadn't used in a few years. They certainly helped make me more streamlined. I met a cycling pal out in the wilderness and he kept me company for a few hours which was good. I very nearly came off my bike as I was climbing a steep hill with gravel on a hairpin bend. My back wheel spun three times on the gravel before it caught and there was no way I could have unclipped based on the steepness of the hill. Just a little reminder that accidents can happen and would be a set back to my training schedule. The run off the bike was at a good pace so feeling good on my brick training.
Saturday it pissed down so while I felt good about the decision I made I had to catch up with work, while I ate everything I could lay my hands on. This increased training is certainly affecting my food intake as I burn off the calories. Less than 100 days to go and some tough sessions ahead. I can't wait.
I've had some long tough swimming sessions and these haven't been helped by goggles that chose when they want to work. Two days in a row I've swam with one eye submerged in water which gets you funny looks later as you have one red eye. I really need to get this sorted as I can't have the same problem in the race.
I was meant to be going into the office on Easter Friday but the weather looked great which was a pain as it was a day off training. However I was meant to be cycling for 4 hours on Saturday with a 30 minute run off the bike and the weather looked hellish. So I made an executive decision (it's my business anyway) and selfeshly took the day off and went cycling. While it was sunny there was a strong wind blowing and I was trying out my tri bars which I hadn't used in a few years. They certainly helped make me more streamlined. I met a cycling pal out in the wilderness and he kept me company for a few hours which was good. I very nearly came off my bike as I was climbing a steep hill with gravel on a hairpin bend. My back wheel spun three times on the gravel before it caught and there was no way I could have unclipped based on the steepness of the hill. Just a little reminder that accidents can happen and would be a set back to my training schedule. The run off the bike was at a good pace so feeling good on my brick training.
Saturday it pissed down so while I felt good about the decision I made I had to catch up with work, while I ate everything I could lay my hands on. This increased training is certainly affecting my food intake as I burn off the calories. Less than 100 days to go and some tough sessions ahead. I can't wait.
Sunday, 20 March 2016
When the going gets tough....
I felt a bit like a circus performer this week with all the juggling that went on to fit in my schedule. It wasn't helped by travelling to Birmingham at lunchtime on Tuesday so that meant a 1 hour turbo session at 5.30 followed by a one and a half hour run. Despite it being a tough leg session in big gears on the bike I was flying on the run. A busy day delivering a workshop to CEOs on Wednedsay mean no training so another double header (1 hour turbo and 1 hour run) and I couldn't reach my target heart rate on the bike - probably still tired from my travel which just shows the strain this has on my body.
Saturday was a big day with 106km on the bike in beautiful weather condition. Couldn't say the same for the diabolical road conditions - glad I've had my children if you get my drift. A road rage incident early on left our "team captain" once again explaining the Highway Code to an idiot. Whilst he might have had a loud horn, when challenged ie his route was blocked so he could be educated, he went quiet! It was a new tough route with some horrible hills and you had to be on constant watch for the potholes. As soon as I finished the ride I was off for a 30 minute run - a brick session they call it.
For the first few minutes your legs and brain are arguing but then they settle down and get on with the job. I was pleased how I felt through the the run and my pace was good. The rest of the day was spent eating, eating, eating and resting. Today was a long lonely swim on my own.
But tomorrow the level of training steps up and I really am going to need to bring my "A game". Based on the length and intensity of the sessions I will really need to manage my rest time and my food intake carefully. It's getting serious now so when the going gets tough, the tough get going. The startline isn't too far away and there is a lot of hard work to be done. They don't call it IRONman for nothing but as Eddie Izzard proved today in completing his 27th marathon in 27 days, you can achieve great things if you've got a good enough reason - well done Eddie.
Saturday was a big day with 106km on the bike in beautiful weather condition. Couldn't say the same for the diabolical road conditions - glad I've had my children if you get my drift. A road rage incident early on left our "team captain" once again explaining the Highway Code to an idiot. Whilst he might have had a loud horn, when challenged ie his route was blocked so he could be educated, he went quiet! It was a new tough route with some horrible hills and you had to be on constant watch for the potholes. As soon as I finished the ride I was off for a 30 minute run - a brick session they call it.
For the first few minutes your legs and brain are arguing but then they settle down and get on with the job. I was pleased how I felt through the the run and my pace was good. The rest of the day was spent eating, eating, eating and resting. Today was a long lonely swim on my own.
But tomorrow the level of training steps up and I really am going to need to bring my "A game". Based on the length and intensity of the sessions I will really need to manage my rest time and my food intake carefully. It's getting serious now so when the going gets tough, the tough get going. The startline isn't too far away and there is a lot of hard work to be done. They don't call it IRONman for nothing but as Eddie Izzard proved today in completing his 27th marathon in 27 days, you can achieve great things if you've got a good enough reason - well done Eddie.
Sunday, 13 March 2016
Marathon des Sables
This was a light weeks training. It happens every four weeks and my body enjoyed the break but before you think I was putting my feet up I swan 10.8km, cycled 3 hrs 45 mins and ran 24km and that included two days business in London. A light weeks training. But I know over the coming weeks it's going to get tougher, next weeks schedule is already challenging. But that's what needs to be done to get me in shape - 111 days to go.
Today I have been resting following my tough swim session and at the same time working on a presentation for a talk to students on MdS. They are looking for the science behind it and I had to dig through my records to remember all the "stuff". It's amazing what you can forget in 3 years and MdS 2016 is less than a month away and I can see the nervous anticipation of the participants. I even went back to my daily blog and the memories came flooding back. I found the emails from friends I had received in the desert and these were a lifeline for me - contact with the outside world. Support and encouragement meant so much at the time, as it does now.
Nelson Mandela once said, "it always seems impossible, till it's done". Bring it on!
Today I have been resting following my tough swim session and at the same time working on a presentation for a talk to students on MdS. They are looking for the science behind it and I had to dig through my records to remember all the "stuff". It's amazing what you can forget in 3 years and MdS 2016 is less than a month away and I can see the nervous anticipation of the participants. I even went back to my daily blog and the memories came flooding back. I found the emails from friends I had received in the desert and these were a lifeline for me - contact with the outside world. Support and encouragement meant so much at the time, as it does now.
Nelson Mandela once said, "it always seems impossible, till it's done". Bring it on!
Sunday, 6 March 2016
Diverting from plan
What I am really enjoying is having a plan to follow and a coach holding me accountable for the results. Writing the weekly blog also helps because I know I have you to answer too as well. It keeps me going when on a long mind numbing session that I can think about how to convey those feelings in my blog as I want you to share in my journey.
I've trained before without a plan and you don't get the same results. It's too easy to skip a session and if there are no measurements then there are no penalties right? Absolutely not. Having the measurement means you know what you are aiming for and how you are progressing. My ultimate target may be 118 days away but every session counts. However there are times when you have to divert from your plan and sometimes it's a difficult choice to make.
I had a morning and evening session on Tuesday but due to other commitments I swapped the evening turbo session for a run. The following day I went to complete the turbo session from the day before. After my first hard effort in the main set my heart rate shot through the roof, way over my maximum. At first I thought it was my garmin malfunctioning but I felt my heart thumping on my chest so I slowed my pedalling down to recover. 2 minutes later there was no difference so I stopped and the high heart rate continued. I binned the session as a precaution and it was only after a further 5 minutes when I lay down that my heart rate settled.
On instruction from my coach I took my resting heart rate in the morning and it was 49 which I was pleased with. Went a steady10k run, no problems. But when I got in at 8.30pm and hadn't had any dinner I decided to move my 1.5 hour turbo session to the folling day.
Friday came, resting heart rate 50, and I did a 3k swim. That night I lasted 12 mins on the turbo trainer. I couldn't get my heart rate up high enough and my legs were screaming. So reluctantly I took the decision to bin the session and live to fight another day as I had a 4 hour bike ride scheduled for Saturday.
Saturday was cold, light wind and sunny blue sky. 96 km of brilliant riding with my heart and legs behaving themselves. Sometimes you have to "listen to your body" and devert from your plan while keeping the goal in mind. I'm putting the heart rate down to a heavy work load and heavy training schedule. I will be paying close attention to it but after a days rest today, I feel good.
I've trained before without a plan and you don't get the same results. It's too easy to skip a session and if there are no measurements then there are no penalties right? Absolutely not. Having the measurement means you know what you are aiming for and how you are progressing. My ultimate target may be 118 days away but every session counts. However there are times when you have to divert from your plan and sometimes it's a difficult choice to make.
I had a morning and evening session on Tuesday but due to other commitments I swapped the evening turbo session for a run. The following day I went to complete the turbo session from the day before. After my first hard effort in the main set my heart rate shot through the roof, way over my maximum. At first I thought it was my garmin malfunctioning but I felt my heart thumping on my chest so I slowed my pedalling down to recover. 2 minutes later there was no difference so I stopped and the high heart rate continued. I binned the session as a precaution and it was only after a further 5 minutes when I lay down that my heart rate settled.
On instruction from my coach I took my resting heart rate in the morning and it was 49 which I was pleased with. Went a steady10k run, no problems. But when I got in at 8.30pm and hadn't had any dinner I decided to move my 1.5 hour turbo session to the folling day.
Friday came, resting heart rate 50, and I did a 3k swim. That night I lasted 12 mins on the turbo trainer. I couldn't get my heart rate up high enough and my legs were screaming. So reluctantly I took the decision to bin the session and live to fight another day as I had a 4 hour bike ride scheduled for Saturday.
Saturday was cold, light wind and sunny blue sky. 96 km of brilliant riding with my heart and legs behaving themselves. Sometimes you have to "listen to your body" and devert from your plan while keeping the goal in mind. I'm putting the heart rate down to a heavy work load and heavy training schedule. I will be paying close attention to it but after a days rest today, I feel good.
Sunday, 28 February 2016
Mind the gap
It's been a great weeks training. I got the all clear on Monday on my hamstring and on Tuesday I did my first strength session and run in 3 weeks. The strength session was tough and I certainly felt the effect of the lay off over the next couple of days. But my run was amazing! I ran 5km and felt like I was running on air - I even managed a fast time which wasn't my objective. A 10 k run on Thurdsay and I knew my hamstring was "brand new" or as one of my clubmates said a "refurb"!
My first swim was on Friday and no pull buoy - that was tough. I had to work hard to compensate for not having the swimming aid but as it is unlikely to be a wetsuit IM then I need to be able to complete the distance without expending too much energy on the day.
Saturday brough a crisp sunny day. I was scheduled for 3.5 hours cycling so went out on the club run. It was so cold I had to borrow another pair of gloves. My face ached with the cold but I pressed on and completed 92km. I was also practising feeding on the bike and the xtra energy certainly helped. While dodging pot holes, ice and crazy drivers I turned my thoughts to my race in 125 days time. My bike ride was half what I will be doing in IM, I'll have swam 2.4 miles and when I step off the bike I'll have 26.2 miles to run.
It's hard to image the improvement in my strength, stamina, fitness and endurance that will happen in the next 125 days. The gap is large between where I am and where I need to be. However I am on track with all my training with the exception of my running - but I'm confident that if I remain injury free I will be raring to go on the day as running is my strength. My coach has got me in great shape and I know there is a lot of hard work ahead but I'm loving the journey.
So the week ended with a tough swim session today and another run. I had been set a target pace and smashed it while feeling good - the refurbed hamstring it strong. I've spent the rest of the day stuffing my face with food to replace the calories burned. So I will mind the gap but not worry about what needs to happen to be ready for 3 July in Frankfurt. The bar's set high and I aim to fly over it!
My first swim was on Friday and no pull buoy - that was tough. I had to work hard to compensate for not having the swimming aid but as it is unlikely to be a wetsuit IM then I need to be able to complete the distance without expending too much energy on the day.
Saturday brough a crisp sunny day. I was scheduled for 3.5 hours cycling so went out on the club run. It was so cold I had to borrow another pair of gloves. My face ached with the cold but I pressed on and completed 92km. I was also practising feeding on the bike and the xtra energy certainly helped. While dodging pot holes, ice and crazy drivers I turned my thoughts to my race in 125 days time. My bike ride was half what I will be doing in IM, I'll have swam 2.4 miles and when I step off the bike I'll have 26.2 miles to run.
It's hard to image the improvement in my strength, stamina, fitness and endurance that will happen in the next 125 days. The gap is large between where I am and where I need to be. However I am on track with all my training with the exception of my running - but I'm confident that if I remain injury free I will be raring to go on the day as running is my strength. My coach has got me in great shape and I know there is a lot of hard work ahead but I'm loving the journey.
So the week ended with a tough swim session today and another run. I had been set a target pace and smashed it while feeling good - the refurbed hamstring it strong. I've spent the rest of the day stuffing my face with food to replace the calories burned. So I will mind the gap but not worry about what needs to happen to be ready for 3 July in Frankfurt. The bar's set high and I aim to fly over it!
Sunday, 21 February 2016
Want to complete an Ironman?
There has been a lot of miles covered this week in the pool and on the turbo trainer. My swim sessions are between 3,000 metres and 3,800 metres. I'm still swimming with the pull buoy but feeling really strong and getting faster. It will be interesting when I have to ditch the pull buoy and get back to normal swimming which could be this week as I am hoping to be back to normal tomorrow night. But I'll need to build my running back up and I'm scheduled for a "gentle" 5k on Tuesday - can't wait!
I've also been concentrating on the turbo trainer which has certainly maintained my fitness. Yesterday I was meant to be going out for a 40 mile ride but the weather was horrible. There is little point in taking the risks of riding in those conditions when you can do a tough 2 hour turbo session which will keep me on target.
Today I was thinking about completing an Ironman and how I believe that anyone could complete one. People who haven't done one before often wonder how it you can complete a 2.4 mile swim, a 112 mile bike and a 26.2 mile run. They think it's impossible. But it's not. Anyone can complete one but they need to commit to a proper training plan. In my case it involves 9 months of training 6 days a week and on a lot of those days, like today, you have a double training session. Your diary creates challenges such as tomorrow when I have a double session. I'd normally swim at 7am and turbo in the evening. But I have my final massage, hopefully, to help my hamstring at 5pm and it wouldn't be advisable to train after that. Therefore my turbo session will need to take place at 5am to allow me time for a snack before heading off to the swimming.
Every session is "money in the bank". What I mean by that is that if you complete all your sessions then you can "spend the money" at the event with an excellent chance of a good result. Miss training sessions and you will "over draw" your account and put at risk your completion of the event. Anyone can complete an Ironman, it just takes a strong desire and determination to put in the training. If I can do it, anyone can. Set your goal and go for it!
I've also been concentrating on the turbo trainer which has certainly maintained my fitness. Yesterday I was meant to be going out for a 40 mile ride but the weather was horrible. There is little point in taking the risks of riding in those conditions when you can do a tough 2 hour turbo session which will keep me on target.
Today I was thinking about completing an Ironman and how I believe that anyone could complete one. People who haven't done one before often wonder how it you can complete a 2.4 mile swim, a 112 mile bike and a 26.2 mile run. They think it's impossible. But it's not. Anyone can complete one but they need to commit to a proper training plan. In my case it involves 9 months of training 6 days a week and on a lot of those days, like today, you have a double training session. Your diary creates challenges such as tomorrow when I have a double session. I'd normally swim at 7am and turbo in the evening. But I have my final massage, hopefully, to help my hamstring at 5pm and it wouldn't be advisable to train after that. Therefore my turbo session will need to take place at 5am to allow me time for a snack before heading off to the swimming.
Every session is "money in the bank". What I mean by that is that if you complete all your sessions then you can "spend the money" at the event with an excellent chance of a good result. Miss training sessions and you will "over draw" your account and put at risk your completion of the event. Anyone can complete an Ironman, it just takes a strong desire and determination to put in the training. If I can do it, anyone can. Set your goal and go for it!
Sunday, 14 February 2016
Webbed feet!
I've said it before but training for ironman is a journey and you need to enjoy it because on the day you can't guarantee you will complete the course - so many things can go wrong. A kick in the face in the water, a mechanical or accident on the bike, tripping over a kerb on the run...the list goes on. There are no guarantees. Therefore enjoy the 8 months (in my case) of training and make your first objective to get to the start line injury free.
This is the reason I am taking a few weeks off running. A hamstring tweak means I am giving it a rest but as a result am focusing on my swimming. I've been in the pool so much in the last week I feel as though I have webbed feet. But the good news is my times are improving. It's not rocket science. I am using a pool buoy to protect my hamstring and this is allowing me to concentrate on my technique up front. It will be interesting to compare my times when the pool buoy is removed.
I'm also doing a lot of work on the turbo trainer which is keeping my fitness levels up. I had the opportunity both on Saturday and Sunday to go outside on the bike but with the risk of ice and the low sun causing problems for drivers I decided to stay indoors.
139 days to go and I have a lot of hard work ahead. At this stage I can't imagine going out for 5 hours on the bike followed by a run, but I know it's coming. I know I'll be putting in some long runs but that I will need to build back up to this over time. It's an exciting journey and I am loving feeling so fit. Having a plan to follow makes it a lot easier and I have my coach to thank for it as she adjusts it as my circumstances (work/injury) dictates. In the meantime the unwavering support of my wife who has to juggle washing piles of smelly lycra with managing the family, work and squeezing in a social life deserves a medal!
This is the reason I am taking a few weeks off running. A hamstring tweak means I am giving it a rest but as a result am focusing on my swimming. I've been in the pool so much in the last week I feel as though I have webbed feet. But the good news is my times are improving. It's not rocket science. I am using a pool buoy to protect my hamstring and this is allowing me to concentrate on my technique up front. It will be interesting to compare my times when the pool buoy is removed.
I'm also doing a lot of work on the turbo trainer which is keeping my fitness levels up. I had the opportunity both on Saturday and Sunday to go outside on the bike but with the risk of ice and the low sun causing problems for drivers I decided to stay indoors.
139 days to go and I have a lot of hard work ahead. At this stage I can't imagine going out for 5 hours on the bike followed by a run, but I know it's coming. I know I'll be putting in some long runs but that I will need to build back up to this over time. It's an exciting journey and I am loving feeling so fit. Having a plan to follow makes it a lot easier and I have my coach to thank for it as she adjusts it as my circumstances (work/injury) dictates. In the meantime the unwavering support of my wife who has to juggle washing piles of smelly lycra with managing the family, work and squeezing in a social life deserves a medal!
Sunday, 7 February 2016
Childhood ambition
I was reflecting today about the journey I am on as an "athlete" as I was swimming in the warm up pool at Tollcross. There was a competition on in the main pool and the young athletes were in the lane beside me moving at a considerably faster pace. I wonder if any of them will make it to major events such as the Olympics? As a kid I'd always wanted to be a professional sportsman but although I had the desire, I didn't have the ability. The nearest I got was becoming a professional tennis coach but that wasn't a full time position 30 years ago, there were very few positions available.
The reason I'm writing about this now is that I realise that working towards Ironman is as close as I'll get to being a full time athlete. Obviously I'm part time (very part time!) but it's following a proper training schedule and being monitored and motivated by a coach that gives me the feeling of preparing properly for a serious event.
The Frankfurt Ironman is the European Championships which means I'll be mixing with the top pros. The bike circuit involves 2 loops so at some stage they will come flying past but as its a staggered start with the "oldies" going off last, they will be finished before I start my run.
Anyone who is involved in sport will watch their heroes and imagine what it would be like to be "that good" but us weekend warriors should be proud whether we are trying to break an hour for a 10km run, swim your first mile or tackle your first triathlon. The important thing is we're out there doing the best we can and getting fitter at the same time. If your prepared to get out their then be proud of what you are doing. I guarantee that someone will be motivated by seeing you out there. Enjoy the journey.
The reason I'm writing about this now is that I realise that working towards Ironman is as close as I'll get to being a full time athlete. Obviously I'm part time (very part time!) but it's following a proper training schedule and being monitored and motivated by a coach that gives me the feeling of preparing properly for a serious event.
The Frankfurt Ironman is the European Championships which means I'll be mixing with the top pros. The bike circuit involves 2 loops so at some stage they will come flying past but as its a staggered start with the "oldies" going off last, they will be finished before I start my run.
Anyone who is involved in sport will watch their heroes and imagine what it would be like to be "that good" but us weekend warriors should be proud whether we are trying to break an hour for a 10km run, swim your first mile or tackle your first triathlon. The important thing is we're out there doing the best we can and getting fitter at the same time. If your prepared to get out their then be proud of what you are doing. I guarantee that someone will be motivated by seeing you out there. Enjoy the journey.
Sunday, 31 January 2016
The wet month
January has been a wet month in more ways than one. The weather has been atrocious and outdoor training outside has been miserable. But the weather isn't the wet I'm referring to. It's become fashionable for January to go "dry" however a stag weekend, 70th birthday party and a family wedding meant there was an overdose of "liquid carbs" which made the training even harder.
The last session of the month was a 3,200 m swim today and I was happy to have finished it.
There is 153 days to go and I've got a slight hamstring niggle but a bit of tlc and it will be fine. It's a fact that 80% of runners are always running with some sort of niggle / injury. The key is how you deal with it.
I'm missing the group swims, runs and bike rides as having company helps the motivation but this will happen in the coming months. For ironman distance you do have to train on your own in order to prepare your mind to handle the boredom of the distances you have to complete. In one swim session this week I got 10 seconds of chat before we started , 15 seconds between one of the sets however we did get a coffee afterwards.
I'm looking forward to the lighter nights and mornings which hopefully will coincide with better weather. I'll also be planning a training camp in the sun in order to get some big miles in on the bike and open water swimming. Before I know I'll be putting in 4 & 5 hour bike rides and practicing eating on the bike - can't wait!
The last session of the month was a 3,200 m swim today and I was happy to have finished it.
There is 153 days to go and I've got a slight hamstring niggle but a bit of tlc and it will be fine. It's a fact that 80% of runners are always running with some sort of niggle / injury. The key is how you deal with it.
I'm missing the group swims, runs and bike rides as having company helps the motivation but this will happen in the coming months. For ironman distance you do have to train on your own in order to prepare your mind to handle the boredom of the distances you have to complete. In one swim session this week I got 10 seconds of chat before we started , 15 seconds between one of the sets however we did get a coffee afterwards.
I'm looking forward to the lighter nights and mornings which hopefully will coincide with better weather. I'll also be planning a training camp in the sun in order to get some big miles in on the bike and open water swimming. Before I know I'll be putting in 4 & 5 hour bike rides and practicing eating on the bike - can't wait!
Sunday, 24 January 2016
Back on the road!
Have you missed my chat? Apologies for missing last week but I was on a long stag weekend! I know, I'm too old for that stuff but it was my nephews stag and both my sons were going so I had to "do my bit". We had a great weekend but it meant the week before was a heavy training schedule as was the week after.
If I needed any proof that alcohol wasn't good for you it came on Monday when my turbo results weren't good. I was tired and my heart rate was higher than normal. The following day I died in the pool. But the results for the rest of the week got better and better. On Friday I had a great turbo session and a strong 10k run. On Saturday I was out on the road with the boys on the bike as there was a weather window. 2hrs 45 mins and my stats looked great. The turbo training really is making me fitter and it's showing - still a lot of work to go.
Today, after a few glasses of wine at a 70th party the night before, I swam 3,200 metres a bit slowly. It wasn't helped by my leaking goggles and the need to constantly adjust them. I got home and fuelled up as I then headed out for a 1hr 50 min run in preparation for a half marathon next month. This was tough after a long week but it was as much about the mental training than the physical. I ground it out and it looks like I am set for a reasonable half marathon if the training goes to plan.
As always there are scheduling problems and it seems that since mid December I've had a social life! It doesn't mix with the training but you've got to live as well as train. This week will be a lighter weeks training as I'm away for a few days at a wedding - more socialising! But the constant reviews of my stats and my programme mean that with 22 weeks to go, good progress has been made. Just need to keep healthy and injury free. Till next week - cheers.
If I needed any proof that alcohol wasn't good for you it came on Monday when my turbo results weren't good. I was tired and my heart rate was higher than normal. The following day I died in the pool. But the results for the rest of the week got better and better. On Friday I had a great turbo session and a strong 10k run. On Saturday I was out on the road with the boys on the bike as there was a weather window. 2hrs 45 mins and my stats looked great. The turbo training really is making me fitter and it's showing - still a lot of work to go.
Today, after a few glasses of wine at a 70th party the night before, I swam 3,200 metres a bit slowly. It wasn't helped by my leaking goggles and the need to constantly adjust them. I got home and fuelled up as I then headed out for a 1hr 50 min run in preparation for a half marathon next month. This was tough after a long week but it was as much about the mental training than the physical. I ground it out and it looks like I am set for a reasonable half marathon if the training goes to plan.
As always there are scheduling problems and it seems that since mid December I've had a social life! It doesn't mix with the training but you've got to live as well as train. This week will be a lighter weeks training as I'm away for a few days at a wedding - more socialising! But the constant reviews of my stats and my programme mean that with 22 weeks to go, good progress has been made. Just need to keep healthy and injury free. Till next week - cheers.
Sunday, 10 January 2016
Back to the routine
Having played at full time athlete over the festive period; train,eat and rest I've now returned to normality. That means early morning and early evening training sessions, on the same day. It's never easy getting back into the routine so it's been a busy and tiring week. On Wednesday the only way I could stick to the schedule was by being on my turbo trainer by 5.30am. Once I'd finished my day I had another session to do. The reason for mentioning this is to show what's required if you have have a goal that you are determined to achieve. This is a 9 month journey and every day counts - only 173 to go.
So on Friday I had a key session that was interrupted by the total incompetence of Tollcross Swimming. I wasn't happy and the session had been going so well. So tomorrow it will be repeated because the results are important.
The weather on Friday was horrendous with deep snow and followed by heavy rain which has flooded the roads and anywhere to run. Today I was up to my knees in water trudging through the forest. It wasn't a great run as I was suffering from a gloopy throat but I got through it and then headed off for a long swim. The results weren't great as I tried to pace myself but, rightly, got my butt kicked by my coach as she reminded me that I should have given 100% in each session and that she designs them with my fitness level and goals in mind. Point taken coach!
Next week will be challenging as I am travelling and then have a stag party at the weekend - yes I know, at my age! My nephew is getting married and this weekend coming I'll be there with my two boys but I have permission to have a few days off. However I will be taking my running shoes and am looking forward to some fresh air to blow away the cobweb! Life gets back to normal!
Sunday, 3 January 2016
A goal without a plan is just a wish
It's that time of year again. Where many of us "commit" to a new year resolution. Gyms will be heaving with new members and regular gym goers will have to wait till the end of January before the burst of enthusiasm disappears and they can get back to training with no queues. Signing up for a gym means nothing if you don't have a meaningful goal and a plan. The key is putting in place controls that make sure you are following the plan and hitting the milestones.
For me, I haven't made a new year resolution. My goals were set months ago and the plan with controls was put in place. Ironman Frankfurt is 181 days away and my last thought before I go to bed is what my plan is for the following day and my first thought in the morning I have to do and how it fits with my personal and work life - this point was built into the plan however things don't always work out the way they were planned.
During the holidays I have enjoyed time with my family and time training with the ability to relax and recover afterwards. All goals were met over the festive period including a double training session on new years day! The running miles are starting to build and I've had 2 sessions at Chatelherault where I've run 2 consequitive laps (15km) in a reasonably fast time which I am happy with. With the Strathaven half marathon in February the training mileage will increase.
After months cycling on my turbo trainer today I got out for a solo ride on the roads for 2 hour 15 minutes which was refreshing! It was windy, the roads were in terrible condition but it was good to be out again. I managed to get home just before the rain started so that was a bonus. The bikes been cleaned and set up again for my turbo sessions this week.
So if you've set a new year resolution or target remember a goal without a plan is just a wish. All the best for 2016 - go make it an amazing year!
For me, I haven't made a new year resolution. My goals were set months ago and the plan with controls was put in place. Ironman Frankfurt is 181 days away and my last thought before I go to bed is what my plan is for the following day and my first thought in the morning I have to do and how it fits with my personal and work life - this point was built into the plan however things don't always work out the way they were planned.
During the holidays I have enjoyed time with my family and time training with the ability to relax and recover afterwards. All goals were met over the festive period including a double training session on new years day! The running miles are starting to build and I've had 2 sessions at Chatelherault where I've run 2 consequitive laps (15km) in a reasonably fast time which I am happy with. With the Strathaven half marathon in February the training mileage will increase.
After months cycling on my turbo trainer today I got out for a solo ride on the roads for 2 hour 15 minutes which was refreshing! It was windy, the roads were in terrible condition but it was good to be out again. I managed to get home just before the rain started so that was a bonus. The bikes been cleaned and set up again for my turbo sessions this week.
So if you've set a new year resolution or target remember a goal without a plan is just a wish. All the best for 2016 - go make it an amazing year!
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