Watershed week

First of all sorry for the late post from last week.  I forgot to press the "publish" button!  If you haven't read it it was all about my shredded legs due to running downhill.  This week I worked those shredded legs even harder and it will be, in my opinion, a watershed week in my preparation for the Grand Canyon.
My swimming has gone well with my shoulder now behaving itself - that's only taken 5 months!  I now feel that as long as I can fit in my wetsuit, I'll be able to complete the 1.9m swim in the 70.3 race in 4 weeks time.  It won't be my fastest as I have missed so much swimming but the whole purpose of this event is to keep me cross training and injury free.  Now my shoulder is better the physio can take a look at my foot.  It sounds like taping is in order so the debate about shaving my legs disappears - it's happening!
I've felt tired with the increase in training and had my longest continuous run this week - 18k.  On Saturday I went out with the bike group and for 3 hours suffered.  I enjoyed the company but was pushing it to hang on.  So I knew today was going to be even tougher and this is where the watershed moment came.  I had 2 hours to do solo on the bike and a 40 minute run off the bike and I was tired before I started.  The weather was to be dry, 10 degrees but a 20 mph wind.  The thought of battling the wind on my own knowing I wouldn't hit my target speed didn't excite me and then my wife said, "why bother?"  It's a fair question but my answer was immediate- because that's what's in my training plan.  The words just came straight out of my mouth and as I reflected on it I realised, that's why I am able to do what I do (ironman, ultra runs, MdS).  I completely trust my coaches judgement and know that she knows I am tired but I need to train while being tired.
I headed out on the bike and deliberately turned straight into the headwind and kept going for an hour before turning back.  My legs felt like lead but I kept them spinning.  After a while they felt better and when I turned down wind I was able to fly home.  But I still had a quick turnaround and back out for a 40 minute run.  My "disco legs" were doing their thing as I headed up the hill but I managed to keep my heart rate under control.  I tried to ignore the fact that I had just slogged for 2 hours on the bike and before I knew it I was heading back home into an increasing headwind.  Stretch, shower and a huge lunch which my wife kindly cooked for me as she could see I needed to take it easy.
This will go down as an important weeks training.  There will be harder ones but mentally I crossed a line today as I realised what gets me to the startline of every race.  Perseverance.
And to top the day off I managed a round of golf with my son so I think I will enjoy my day off training tomorrow.  It's amazing what we can put our bodies through if we have a WHY and as you know mine is about raising money for Maggies Cancer Caring Centres.

Shredded legs!

The weather is definitely getting better.  At least in the short-term.  This week has been amazing.  It's light at 6am.  The birds are waking me up with their song and I'm even running without music so I can tune in to them.  This is the time of year that I really enjoy waking up and heading out to train.  Tomorrow will be a 6am start as I get ready to tackle the pool.
It's been a tough week of training and my body is feeling the effort.  On Thursday I had to do a 7 mile run in the morning.  My wife dropped me off on the way to work and the run was mainly down hill.  Easy peasy and the pace was faster than normal which you'd expect.  In the evening I had another 3 mile run and again the pace was fast so I was feeling great.  The next morning I jumped out of bed to go swimming only to find my quads were like bricks.  I walked down the stairs as though I'd ran a marathon!  Running down hill shreds your legs.  I knew this from the highland fling but this was a very sharp reminder.  Very important as the Grand 2 Grand has 14,500 feet of descending!
On Saturday I still had the DOMS and I had a 2.5 hour bike ride.  So I took a couple of pain killers and headed out.  My legs felt great, until the pain killers wore off and I was hobbling again.  I'd better get used to this as the training is only going to get tougher.
This morning I had to head out early on the bike for a 2 hour ride followed by a 30 minute run.  My legs were heavy and the speed confirmed that I was "cycling on empty".  However my 30 minute run was my fastest pace this year - just shows my body seems to cope with running better than cycling when tired.
Afterwards it was off to celebrate my son's birthday with a juicy steak and an overdose of liquid carbs!  I'm not a professional athlete, far from it, so I can have the odd "session" - can't I?  Next weekend the forecast is for snow

Hairy or shaved legs?

I'll get back to the title of the blog in a minute but I'm happy with how this week has gone having returned from two week holiday.  I'm so pleased I kept up some training on holiday or it might have been an even tougher week.  A combination of the time difference meant most mornings I was awake by 5am, and when building in five full days of work plus 6 days training, it's fair to say it was a tough week.
My physio taped back my shoulder again after another painful massage session but my two swim sessions went well and getting my weight under control means I should be able to squeeze into my wetsuit in May!
On Wednesday I did my first double run session.  10km in the morning and 6 km in the evening - this means less strain on my foot which I am trying to protect.  I was tired when I did the 10km and my heart rate was higher than the target which gave an indication of my fitness/fatigue level.  So when I got home from work I had to drag myself out the door for another run.  And as happens on these occasions, I had my best run this year!  Work that one out.  I was flying and my heart rate was under the target until the last 0.5km when I was really pushing it.  But I felt great.
On Saturday I went out with my pals in ATHelite Tri Club.  I haven't cycled with them since before Ironman last summer.  With changeable weather the big decision was what to wear as you don't want to be too hot or too cold.  I chose 3/4 length cycling tights and as soon as turned up the focus was on my hairy legs.  "Get those shaved" I was instructed.  "They're disgusting" said another.  Cyclists really are a funny bunch.  The guys get their legs waxed or shaved believing it either makes them faster or helps if you come off your bike and get a gravel rash.  I agree with the latter point but I think it's more about vanity.  I've shaved my legs twice before and the only advantage is that it makes a sports massage more pleasant.  But my wife then refers to me as "chicken legs" - you can't win.  I did 65km on a hilly course and know I need many more of these rides before my 70.3 ironman.  It was good to be with the guys as they are supportive during the ride and wait for anyone who drops off in the climbs.  I'll get fitter and there will be less waiting for me in the future but there's a lot of hard miles before then.  So another week closer to the main event and lets see what this week brings.  I don't think it will be shaved legs though!

42 days and counting

The holiday is over.  After a week in the Maldives in paradice we then flew onto Dubai to meet the children for another 6 days of fun in the sun.  We had a fantastic time enjoying the best Dubai had to offer.  I was really looking forward to my first ever free fall skydive with my two boys but the wind was too strong and it was cancelled.  This was a big thing for me as I was scared of going out the plane - but I wanted to face my fear. Having flown hang gliders and paragliders years ago I was comfortable once out the door, but that intial exit was going to test my mental strength.  I spent the holiday preparing mentally for it and was really up for the challenge when the news came through.
Another of my challenges with being on holiday was to keep the training ticking over, while enjoying a family holiday, and not putting on any weight.  I'm glad to report that I was the same weight this morning as when I left despite all the good food and wine I consumed.
I ran three 11 km early morning runs which were tough in the heat and the humidity.  But it was a great start to the day.  The heat built during the run and the sweat stung my eyes as I ran along the boardwalk on the Palm.  I needed to carry water with me as I recon I'd have been in trouble if I'd gone out without water.  It was good practice for the Grand Caynon although the canyon will be warmer and 11 km isn't even a warm up!
My first event of the year is rapidly approaching - 42 days to be exact.  The Swashbuckler 70.3 in the New Forrest.  I entered the event last year and it was my fastest 70.3 to date.  This years there are 7 of us going down so it will be good to be there with club mates competing.  For me it's just a training day.  The purpose of this event, and another 70.3 6 weeks later, is just to give me something to cross train for (swim/bike/run).  The cross training keeps me fit without putting too much strain on my running.  My foot's been a bit niggly so I need to be careful and not overload it before the canyon.  My shoulder is getting better so I'll be returning to swimming this week - I did a bit on holiday.
This morning I went out for a couple of hours on the bike.  The weather was good for Scotland but a lot cooler than I've been used to recently.  It was good to be back on my summer bike.  I'll get my training schedule through from my coach later today.  I know it's about to get tougher and I'm looking forward to it.  I'm feeling rested from my holiday and now my focus will sharpen with an event around the corner.

Every day is a learning day

I certainly believe that with an open mindset you will achieve more as every day is a learning day.  I've been on holiday for the last week in the most beautiful place I've ever stayed - Gulhi island, The Maldives.  Everyday you wake up in paradise and feel alive.  But I still have to keep the training ticking over as I can't let that slip.  The island itself is so small, perhaps 1km between the farthest points so my running was restricted to the treadmill.  Even in an air conditioned gym your bottle of water is warm by the end so it was a bit of a sweat fest.  3 x 11km and 1 x 5.5 km have worked off the calories from the amazing food on offer.  In between that I have rested a lot, read books, caught up with the "boss (it is our 25th wedding anniversary celebration after all) and enjoyed having no schedule for a change.
While away I decided to try surfing for the first time in my life and as someone who's never stayed on a skateboard for more than a few seconds before taking a tumble, I thought this was a good challenge.  Fortunately there is a lovely couple who run the surf school, Fiona and Josh, and between them I was given a theory lesson before heading out for my first go.  The hour flew by as I demonstrated my disco legs before falling off and the tune in my head was more "Timber" than "Hawaii 50".  But by the end I was managing to get up on the board and stay there so I was hungry to learn more.
The following day we went out into bigger waves and had a three hour session.  What I hadn't realise was the better you get, the farther you travel on the board therefore the further back you have to paddle back on the board.  I must have paddled over 2k which was an unexpected bonus because I'm putting that down as a training session!  In the end I was more Hawaii 50 than Timber and could easily see me going on a surfing holiday (outside of the UK) in the future.  So thank you to Fiona and Josh for their expertise and encouragement.
Learning a news skill or going back to the basics in anything in life is refreshing because it makes you think.  Surfing made me think about my body, my balance and movement which relates to everything we do.  It's just that on a board in the sea, it exadurates the impact of being in the wrong stance/position.  If you haven't tried something new in the last few years, go on.  Get out there and have fun being a beginner again.  I remember well when I did karate why the club was called Shoshin.  It stood for "beginners mind".  "In the mind of the beginner there are many possibilities.  In the mind of the expert there are few".  I hope you're all having a fantastic learning day.  Let's see what I can learn tomorrow when I return from paradise.