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!

Long shadows and short days

Merry Christmas to everyone who reads my weekly rambles as I head towards another milestone in my journey to Ironman Frankfurt (188 days) and beyond (Grand2Grand in 2017).  Christmas has come and gone and I had a wonderful time with my family.  Over the holiday period I will continue training but I won't be working so I'll get more time to refuel and rest.
In the last week I've been training hard and the results are starting to show.  Most pleasing is the increase in my strength is showing on the tougher sessions allowing me to perform better.  There have been some bum and brain numbing sessions on the turbo however as I can see results, I can put up with this discomfort and it's only temporary anyway.
People often as me what "mad" challenge I am up to but those are people who don't train for ironman.  If they did they would consider what I and many people like me do is relatively normal.  No one I train with thinks this is an impossible task.  They all have a desire to complete it as best they can and the 6 days a week training is what gets them to the start line, hopefully.
The highlight of my week, from a training perspective, was running today in the sunshine in Chatelherault Country Park with friends.  The sun was streaking through the forrest and created these amazingly long shadows.  I'll carry that image in my head forever.  We've past the shortest day so over the coming months we will have more daylight which I can't wait for.  5.30am training is hard enough in the dark and cold so a little bit of light would bring a smile to my face.  In the meatime I am going to take advantage of the days when we have long shadows and be greatful for everything I have in my life.  Speak to you again in 2016.  Here's to a happy, healthy and prosperous new year - and a few PBs (personal bests) as well!

May the force be with you!

It's been a big week in the cinema with many adults reliving their youth and some are even introducing their kids to Start Wars!  It's breaking box office records and Santa will be well stocked up with lightsabers. Stragely it has inspired me in my training this week as I have thought about "the force" within that drives me on.

Every training session is carefully mapped out with targets such as heart rate, cadence whether it be my legs when cycling or my arms when swimming.  But it's the force that keeps you going when it gets tough.  Unusually on Saturday when running in Chatelherault, the force left me at the end!  I'd ran well and at a good pace when we decided to add a little loop on at the end.  My breathing became heavy on a couple of hills and with less than half a km to go, I stopped running a walked the rest of the way.  This just doesn't happen to me but it was a conscious decision.  I'd worked out that the return for the additional pain wasn't worth it - the force wasn't with me.

Today has involved a long swim and a long turbo session and I'm feeling good.  The sessions are getting harder and longer and I'm looking forward to training while off during the holidays.  I was given the option to train on Christmas day but decided to make it my rest day - really don't think getting into lycra when the relatives are heading over for lunch would be well received by Mrs Claus!  What ever your doing on Christmas day, give your loved ones an extra big hug and enjoy this special time with your family and friends.

200 days to go!

What a week.  So busy that my blog is two days late!  I was in London for two days so the training schedule had to be amended.  On Tuesday I travelled to London and had the amazing privilege of working out in the All England Lawn Tennis Club (Wimbledon) gym before having dinner there.  In the morning I ran in Wimbledon Common but didn't get to meet a womble.
At this time of year the parties are in full swing and I had one on Friday and Saturday night.  But I stuck with my schedule with Sunday involving a 2.8k swim followed by a 15k run.  That's the longest I have ran since the half marathon in February after which my foot injury flaired up.
We're approaching the year end of our business and it's frantic.  This is a challenge we all face and it's   been a really tough time.  But it does mean when I'm training I can escape from the day to day pressures.  My focus is on every stroke in the pool, every revolution of the pedals and every step on the road.  Every sessions is one step closer to my goal.  When training I carry the picture of the finish line in IM Frankfurt in my head - 200 days to go, and counting!

Work, weather and water!

It's been a tough week for a whole host of reasons but trying to combine work and training has proven difficult, especially when you take into account the weather.  The plan went "pear shaped" when I travelled down south to run a two day workshop for CEOs.  The flight was delayed which meant the run I was going to before I started was deferred to the following day.  My day finshed at 1am but I managed my run slipping and sliding in the mud before starting work.  However as a result of running my conditioning session was missed.  The flight home was horrendous and the pilot earned his pay as he brought the plane down safely.  But after 2 days presenting on my feet and getting back at 11pm I was worthless on the Saturday.  I could have done a turbo session as the wind was howling at 60mph and the rain pouring down, but I spent most of the day sleeping so I decided to listen to my body.  I'm not making excuses, sometimes you have to know when to take a day off.
So this morning I had planned a run and swim with my pals.  The weather had brought trees down and at the lowest point we were wading through water up to our knees.  But it was good to be back.  We then headed off to the pool.  I have been working on a new technique which will make me more effecient and faster.  However initially it's making me slower and I am having to think hard about every stroke.  Any speed I had is gone but I'll get there.
I then went and watched my son run in a competition in the 200 & 400m.  Gave his all and the only thing he left on the track was a pile of puke!  So a mixed week and next week is no easier from a scheduling point of view.  But we've redisigned the programme to cope.  Thereafter it will become easier except for the social season fast approaching!  But that's for my reports in the future,

Garmin watching

Another successful weeks training.  I'm really starting to feel the benefit of regular training and enjoying it too.  According to my coach today my legs are starting to change shape reflecting the training. Due to the severe weather this weekend I changed my training around.  On Saturday I did a long turbo training session which normally would be boring but during the session I had to pay close attention to my heart rate on a regular basis, sometimes every minute.  I was also monitoring my cadence (speed of the pedals) and it was a great session - sweated buckets!
On Sunday I had the pleasure of the company of my coach and her husband for a run followed by a swim.  The rain was pouring down but I think we got more wet from the feet up!  Rivers were running down the paths at Chatelherault and it was pointless to try and stay dry.  We then headed off for a swim.
After 200m the bad news was broken to me. I'd been working on my technique, incorrectly.  That's the bummer about swimming.  You think you are displaying the technique you had been shown the week before, in fact you've worked hard on it all week, only to be told you're not!  Gutted so back to square one.  Technique, technique, technique.  I worked hard and hopefully made some progress but it's not easy.
Next week is another hectic business week so the training has been carefully planned around my work and family life.  Back in the pool tomorrow morning and hopefully I will be using the correct technique rather than perfecting the wrong technique!

Ice station zebra

Its bloody baltic out there, hense the title.  But more of that later.  This week was going to be unusual.  My training schedule has been beefed up and I had a busy week at work.  As a result I needed to amend the schedule and train 7 days in a row.  Not something that will happen very often but needs must.  Running mid-week led me to believe I might end up with webbed feet which would be handy for swimming but in the last week I have twice been running in floods which meant the water was over my ankles.  I did return to Chatelherault again which is just a joy and the fact it was with a group of triathlete pals made it extra special.  We're all at different stages in our training which showed but I'm happy that I've started my Ironman training early and am building slowly under the watchful eye of my coach Genevieve.  Every stroke in the pool, revolution of the wheel on the bike and step in the run is measured, analysed and worked on.  The results are instantly sent to her and she lets me know if any adjustments are required.
Due to the icy conditions on Saturday I switched the training so I ran rather than going out on the bike.  Anticipating the same conditions on Sunday I was going to arrange an indoor turbo session after my swim.  I did a 3k swim and worked on my technique - this needs to improve for next year.  Then at mid-day I went out for a bike ride in the beautiful sunshine.  The sun may have been shining but it was bloody freezing.  I had to take it easy and pick my way through the potentially icy patches and by the time I got into the shower I had no feeling in my toes or fingers.  I think cycling is going to be moving indoors for the winter with the odd outdoor ride.  It's been a great week's training.  I've also lost 6 pounds which was required.  I don't carry much weight, skinny is a phrase often used, but I don't want to carry unnecessary excess.  What is obvious though is that my food intake needs to increase as I need more fuel.  Nutrition is an essential part of training and I love the fact that my body tells me what I require" - seriously it does.  So a new week approaches but tomorrow's my day off training and I am looking forward to the rest.