Pot holes & punctures

Today was my 5 hr solo ride (120km) and I was all geared up for it - 4 drinks (fitted a rear mounted holder last night as I need to carry more refreshments as the distance increases), 3 protein bars, 2 gels, 2 turkey rolls and a banana).  It didn't get off to a good start when I had to bunny hop over a pothole which resulted in 2 drinks crashing to the ground and one container smashing - I'd regret that later.  Travelled through fabulous countryside and was enjoying the ride when I hit 5 small pot holes in a cluster resulting in my first on road puncture.  Being utterly useless with my hands I always carry a special canister of foam that is meant to sort punctures without having to strip the tyre.  It worked, for a full 5 minutes and then I had to pull over and replace the inner tube - new personal best it only took 15 minutes and great practice for Copenhagen as it could finish your race.
Finished all my food on the bike which is necessary as I am practicing eating without stopping however in the last 30 minutes I could have done with my water as 3 bottles of carbohydrate drinks leave you wanting more refreshing.  Got home and refueled with salmon and lots of salad - I haven't deliberately changed my diet but my body has started craving salad and vegetables and the volume of food intake has increased.  Washed that down with coke, coffee and chocolate while I watch Wimbledon and no doubt will probably end up having a wee snooze!
Tomorrow will be the tough day as my tired legs will be facing a 60 minutes bike (warm up) followed by a 75 minute run - 1 step closer to Ironman.

Beware swimming love birds

It may be news to you but there is an etiquette to swimming in lanes so I was a bit frustrated this morning when two love birds almost swam breast stroke hand in hand up the lane - there is a sign at the end of the lane saying "fast lane"!  I was under instructions to time certain parts of my swim so had to take the risk in overtaking them which knocks your rhythm out and can be dangerous if someone is swimming in the opposite direction.  The couple probably were annoyed with me creating a few waves on the way past but if the pool attendants had done their job it would have been a lot easier.  At one stage I was about to give up and get out the pool when I realised that I was wasting energy focusing on the negative.  How often do we do that in life I wonder?
So I ignored the swimming love birds and got on with the task that I'd been set.  The frustration and negativity disappeared and I felt better for accomplishing my goal.

Anyone for tennis?

If you didn't see the tennis last night I am sure you will hear about it this morning.  Two gladiators slugging it out, 59 all in the final set and it's still not finished.  Every record smashed but there a couple of points I'd like to mention.  Nicolas Mahut (who was bouncing around like a spring lamb) served to stay in the match 54 times - what does that say about his mental toughness?  On the other hand John Isner couldn't move for his cramping legs yet boomed out his serve and some how held on when his body would be telling him to give up!  Despite all of that they still played some amazing tennis.  Great motivation for me and I am sure when I am digging into my reserves during training or in the ironman event I will replay those images in my head with the message "keep going".
It made my 12 km in 49 mins this morning seem extremely easy as my running legs are really coming on.  I am getting faster within the heart rate limits set by my coach.  Still have an issue with my toes but I will get this sorted.  Just keeping the legs going until the heavy duty training at the weekend.

Real heroes

Yesterday I received an email from a friend referring to my "heroic efforts" which was appreciated as 10 months of training isn't easy.  However the real heroes are people like my pal Baldie who is going through intensive chemo at the moment - just checked in today for his 3rd bout.  His pals have gone "Kojak" to raise money for the hospital which I think is a shining example but not one I am going to follow.  The local pub, whose profits have plummeted recently, are also collecting for him.  I know Baldie checks the blog daily so if you want to give him some encouragement then feel free to post a comment - "come on baldie" will do fine.
This afternoon he will be getting pampered and watching the tennis followed by the footie followed by the tennis then a massage - no more than he deserves.
Almost forgot, started at 5.30am with a 90 minute cycle which will prepare me for the weekends efforts and Baldies progress will keep me going!

How do you eat an elephant?

....in bite sized pieces!  So how do you swim more than double what you thought was impossible 12 months ago?  Apply the same method.  Today my swim was 2 x 300m to warm up, 6 x 50m working on the efficiency of the stroke (try not to look like someone drowning!), 2 x 800m timed which will give my coach a measure of my progress and 6 x 50m warm down.  It seems like a lot but once you get started you get into a rhythm which is so important. 
Back for my 2nd breakfast of the day, my 1st was porridge at 6am, of bacon, eggs, toast and chocolate fingers - that will replace a few calories!  Motivation is high after a session like that knowing I am one step closer to my goal and that I continue to receive support for Maggie's from family, friends colleagues, clients and even strangers - thank you, you know who you are.

Normal life returns - for a day

After two hard sessions, Sat & Sun, I get a day of rest.  Today was so beautiful I was tempted to have an open water swim in the birds toilet (see earlier blog) but as the day went on my legs felt weary so I skipped the swim and organised a BBQ instead.  Is this what normal life is like?  Mind you there was no ice cold beer while cooking which is what I am used to do while burning food. So Steve the coach understands how my body works and recovery time is very important.  Tomorrow I will be back in the pool trying to perfect my technique to make my 2.4 mile open water swim easier in 54 days and 9 hours time - not that I'm counting!

Mad dogs and Englishmen

Today was a brick session - bike immediately followed by run.  I deliberately chose to go out in the heat of the day in order to prepare for the climate in Copenhagen in August.  A steady 1hr 15 mins on the bike taking in a couple of reasonable hill climbs went well with my heart rate lower than yesterday when I was chasing the mountain goats!  Immediately off the bike, running shoes on and away for an hours run.  I'm glad I ran with a drink (non-alcoholic!) because you wouldn't survive without it.  Despite that and a sore toe I ran at a good pace which is encouraging however I will have to visit the physio and the podiatrist again as I wouldn't like to run a marathon with the discomfort in my toe.
My new training schedule came in from my coach today and as expected it involves a few 6 hour bike rides and a brick session with a 2 hour run.  This is the build up phase before we ease off in the few weeks leading up to the event - I suppose you can't swim 2.4 miles, bike 112 miles and then run a marathon (26.2 miles) without putting in the ground work.