Last big swim

Today was my last big swim before Lanza. 4k in the pool was a breeze - can't believe that's how I felt. A month ago 4k was a big effort but now I'm taking it in my stride. However I'm not going to become complacent because the 3.8k will be in the sea with waves and currents - oh and 1,800 other warriors! I am going to put in a few open water sessions in the coming weeks just to get comfortable in my wetsuit and the swimming is slightly different. Then tonight I ran for an hour in a beautiful summers evening. My legs felt good although some more stretching will be required in order to sort a few tight knots in my calves! Hopefully the weather will hold out for my 6 hours on the bike tomorrow. This is a great feeling being this fit. I'm loving it.

Rejigging the schedule

The sunshine in March seems a long time ago.  I hope that any hose pipe ban is now on hold due to the deluge of water that has fallen from the sky over the last few days and that the reservoirs in England are overflowing!.  I was going to have a 2 hour bike ride before my son's football match tonight but it was cancelled due to a water logged pitch and I decided that my aching limbs could do with a rest - and I didn't fancy getting wet again and catching a cold.  So I "listened to my body" (no point in picking up a late injury) and phoned my coach to rejig the schedule.
So tonight I will have no cycling and replace it with an extra long stretching session.  My calf muscles are protesting and they need some TLC.  The weather forecast for Sunday isn't looking good especially as I was aiming at a 6 hour / 100 mile cycle.  So I am switching that to Saturday which is meant to be better.  I will do my session today on Sunday and if it is too wet I will substitute it with a turbo session.
I will shortly be writing to all my pals trying to raise money for my chosen charity; Maggie's Cancer Caring Centres.  As you know I am dedicating this Ironman to Neil Sutherland whose story is on the blog.  If you can spare some cash to an amazing charity then go to www.justgiving.com/derek-stewart0 .

True grit

This was my last long run before Lanza.  2 hours and 40 mins in the rain and howling wind - 19 miles.  At one stage I could see my breath and my gloved hands were so cold I couldn't get my gels out of my zipped pockets.  When I did I dropped one and got a mouthful of grit when I opened it.  I was told to enjoy my last run but in those conditions it was mental torture.  Physically it hurt towards the end but then it will on Ironman so this is good practise.  To polish it off a lorry went through a big puddle and the wave went over my head - thanks pal, suppose it didn't matter as I was wet anyway but it also supplied me with some more grit to chew on.  There were a number of times when I could have given up but at times like this I think of the Lance Armstrong quotation; "Pain is temporary, quiting lasts forever".  He's so right and now I am enjoying my recovery in the knowledge that I "manned up" and completed the key task.

Technology problems

I've been here before with technology problems but at this stage in my training I really could do without it.  In Copenhagen 2 years ago I lost my computer sensor 2 miles into the bike ride and had to go "on feel" for 110 miles.  Now my computer won't link to my cadence sensor which tells me the number of revolutions per minute my pedals are turning at.  This is important as on the hilly (7,500 ft of climbing) course in Lanzarote I will be focused on heart rate and cadence to monitor the effort I am exerting.  Get this wrong and the marathon at the end could be hell or even worse, I may not make it as I've used up all my reserves!
The computer is also not downloading data to my laptop which makes it difficult to fully analyse the data from my recent long training sessions.
However my swim computer tonight gave me encouraging information showing that I am swimming more efficiently and faster.  It will be very different swimming in the sea with a wet suit but at least I am a more confident swimmer than I was 2 years ago.  Technology plays a large part in analysing your training and in keeping you at the right pace when training.  You've just got to hope it works on the day and if it doesn't, have a plan "B"!

Pushing the limits

Following the hardest weeks training ever I was amazed when I got up at 6am and completed my 3k swim as per the schedule (1k warm up, 5 x 200m and 10 x 100m).  My swim times were a few seconds off but training when you are tired is meant to push your limits.  In ironman you never practise a "mock race" so the first time you go the distance is on the day therefore you have to train tired as you approach the event.
A few months ago I would have needed several days off after that effort never mind the training that went on in the previous 6 days!  But it seems that the physical and mental conditioning that takes place when you train for an endurance event keeps you going.
My final big effort is on Sunday with another 80 - 100 mile bike ride and then I can look forward to tapering which will reduce my training time down to 6-7 hours and it will involve more short sharp efforts than long distance.
I have just returned from my sports massage which is the only think keeping my legs moving at the moment - it's amazing the muscle they have put on in the last 12 months.  I have a few niggles but they are under control.  A relaxing night is in order, I hope!

Visiting dark places

I was so lucky with the weather today. 20 minutes away from Glencoe the rain was coming down in sheets and thoughts of turning the car round came to mind. Fortunately I persevered and got round the 106 miles without getting wet. The scenery was spectacular and I stayed with the group until 40 miles from the end when I started to have gear problems and couldn't get back to the pack. I travelled 20 miles on my own and the hard weeks training had caught up with me. I met up with the group at a food stop and fortunately there was a bike mechanic there who sorted my gears. I managed to stay with the group until the big climb and I dropped back and worked at my own pace. I came across a pal from the Glasgow Tri club who was in his own dark place. The important point is that in endurance events you will always visit that dark place at some stage and you have to just press on (rule 5), grit your teeth knowing that it will get better. I managed the course in just under 6 hours which was a good average speed for me in preparation for Lanza. Cup of tea at the finish, fish supper on the way down the road, dinner when I got home followed by a bath. Needs to be an early night as this is my last HARD week of training and I have 3k to complete tomorrow morning in the pool. That should loosen off my legs!

Rest?

So today I was meant to rest. The day was spent catching up with all the things that need to be done during the week but hadn't. Then lunch and birthday shopping for Ali who has a birthday on Tuesday. Home and for once on a Saturday the whole family was home so we had a good chat and laugh. The bikes been cleaned, gears tweaked, nutrition organised as are the clothes. In Glencoe you can never predict the weather so you need to be prepared for anything, including snow! The first 85/90 miles looks fine but the last 15 are up hill and that will be a good test for Lanzarote. Early night tonight as I have a 5.30 am start. 2 hour travel, possibly 7 hours on the bike and another 2 hours travel - it's going to be a long day but the scenery will be special.