New years eve

Two days off training but plenty to do starting with fulfilling a promise to my daughter that I'd have a joint horse riding lesson with her.  It was fun following her round the arena and it gave me a different perspective of how hard she works every week to improve.  I'm not sure if they could have found a wider horse but when I got off the beast my bum hurt and I think the next couple of days will involve me feeling pain in muscles I don't normally use.  Give me a slim bike saddle every day of the week as it hurts less and you don't come off smelling of horse!!  Now to start preparing the dinner for the family and our guests this evening as we like to see out the old year and welcome in the new year in style. Goodbye 2011 it's been a year of contrasting fortunes as you'd expect in life.  The key is using these experiences to make improvements in your life where you can and just hope you stay healthy.

Neglecting duties!

Sometimes it's easy to forget that ironman training isn't a full time occupation or pastime and that there are certain duties around the house that need taken care of by me. I was reminded of that last night by my long suffering (and very supportive) wife. I might ware my pants outside my trousers (metaphorically speaking) but I still need to tidy the kitchen! Fair point well made I thought. Note to self - normal life needs to continue around my training - or maybe that should be the other way round?
This morning I finished the 1st week of the build training with a timed intervals swimming session followed by an hour on the turbo trainer. The iced my knee while having my second breakfast. Now I'm having a rest from training for 2 days and looking forward to going shopping with the family - especially as it's their money we are spending. Before I do that I'm going to put the dishwasher on!

You can do it!

I was in a deep sleep when the alarm went off this morning and getting out of bed took an extra effort.  Its a holiday so getting up when everyone else is sound asleep isn't easy.  This mornings pool session was tough (there not going to get easier!) and your mind wanders when swimming distance.  Like everyone I have an inner voice that likes to place doubt in my mind and especially when it gets tough in the pool.
On those occasions I have to remind myself why I am doing this and raising money for Maggie's Cancer Caring Centres always motivates me.  In addition I have told hundreds of people and by publishing the blog it keeps me focused.  So thank you for your continued support as it means more than you may appreciate.  And finally if you are considering a "new year's resolution" then get it down on paper, plan it and execute the plan - you can do it!

Back to work

Today many return to their jobs after the Xmas break but I am lucky in that our business is closed till 4th January.  That was a promise I made to my family when I set up in business 15 years ago and to be fair, clients aren't wanting to talk to us around that time anyway.
However there is a lot of training to be done and today I did a core session, a weights session and 55 mins on the turbo trainer.  Having been out at a dinner party the night before wasn't the best preparation however I now feel fantastic.  Every session is important because if you miss one out it can lead to another and then you are on the slippery slope.  Every session is one step closer to the goal of Lanza Ironman and it a progressive build up that is so important now that I am into the "build" phase.
So as I am in my "sweat studio" there is a gale force wind and rain battering against the windows which adds to the enjoyment of the training.  Just as I have typed this there has been a huge crack of thunder and lightening and the electricity in the house went out for a minute.  I hope that doesn't continue or we'll all be huddled round the coal fire with candles!

Money money money

Today Santa visited the sales and spent a small fortune! It would have been a bigger fortune but 20% off is always tempting. The equipment side of triathlon is very important and today I splashed out on new shoes with graphite soles and extra venting. The theory is that in Lanza I will need the ventilation because of the heat - 6-7 hours in the bike before a 4 hour run, need to look after the feet!
The graphite soles mean the shoe is stiffer and more power will be delivered as there will be less flex in the shoe. This also required new pedals to maximise the investment in the shoes. I am hoping the spend will show in my bike time but in addition to lots of training you need the proper equipment.

144 days and counting

Ok so Xmas is over.  I've had too much food, too much wine and a huge amount of fun.  So today the buid up starts although I am still being careful with my knee and not running.  I will revisit the physio next week to get his opinion on my knee but I will increase the time on the turbo trainer as I feel the swelling has reduced.
Being on holiday means I will get loads of rest over the next week which is also an important part of a recovery programme.  At the same time I am reading up on Ironman training as there is always room to learn more which will help me in Lanzarote.

Busy busy

Today is one of my favourite days of the year - Christmas Eve. We're having 10 for dinner tomorrow so it was all hands on deck - by "all" i mean me and the boss as my daughter was at horse riding and my sons didn't get out their pit till well into the afternoon. So mission tidy the house and prep the food went into full action with Xmas songs to keeps us motivated.
I did manage a turbo session lasting 30 mins and the knee held up well. So now as we prepare dinner I am icing the knee (3 x a day) while sinking an ice cool beer as tomorrow is a day off. I also received my training schedule for the next 4 weeks and I've moved from base level training to build level. I'm sure you can work out the difference but I'll report back on that in the coming weeks.
I hope Santa is good to you all! Ho ho ho.

Small steps

Today when the office doors closed for 2011 and I'd finished the Xmas shopping I went home to test the knee injury out on the turbo (bike).  After 15 mins I decided not to push it and to start the recuperation with small steps.  I did follow with a goods weight session so didn't feel too guilty.  So happy holidays to everyone and I'll keep you up to date with my training regime over the festive period and any observations on life along the way.

Finish line in sight

When reading up on Ironman I cam across a very interesting fact.  It is that people running endurance events can collapse in sight of the finish line.  The reason is that the runner's brain has blocked out the pain during the race but when they see the finish line the brain stops blocking the pain out and the runner collapses.  So for Ironman when I saw the finish line I had pre-programmed my brain not to accept it as the end and that it was beyond the finish line.
In the run up to Xmas it feels like an endurance event and I can feel the finish line in sight but don't want to acknowledge it in case I "collapse".  Like most people I've been "running on empty" and I'm looking forward to a break, time with the family, a change of routing.  But that doesn't mean sitting on my bum for the holidays, but it will be a welcome break.  So tomorrow as the finish line approaches I will be looking beyond it and will probably see my family sitting round the table with a big fat turkey and all the trimmings!

Let their be light!

In case you didn't know, today is the shortest day so from tomorrow the mornings and evenings will be getting lighter - slowly!  Personally I hate getting up in the dark, travelling to work in the dark and arriving home in the dark.  But having past this landmark I hope to have more of a spring in my step although that will probably have to wait until my knee injury heals!
This morning I slept in which is not something I do.  My alarm didn't go off because my iphone had a software problem but normally I wake up before my alarm.  So I think my body is telling me I need a rest.  Having said that both last nights and this mornings swim sessions went really well but that may be due to the fact I was swimming with a floatation aid to take my legs out of the swim.  All the same it felt good and I will continue this over the holidays.  So bring on the light so we can all get out there and enjoy the beautiful country we live in.

It's a funny week

The week before Xmas is a funny week, especially when it falls on a weekend.  At work we're all trying to get tidied up and the excitement (and the hangover) of the office party has past.  So we're working at 75% to clear up while finishing off the plans for 2012 so we hit the ground running.  Otherwise there is a lull in the business in the month of January which filters through in the business performance in Feb & March.  Then you're in a state of catch up for the rest of the year.
Training for an Ironman is no different in that although "it's the season to be jolly", if you're too jolly it will impact on your performance.  As I'm injured the temptation is to do nothing for a few weeks but this would cause major catch up problems in January and with 150 days to go I can't afford to be lazy either physically or mentally.
So this morning was my 1st recuperation session with stretching, massage and ice after my core session.  Tonight I'm swimming and tomorrow I'm having the set up checked on my bike in case this is what has caused the injury.  But don't think I'm a "ba hum bug" character as I'll be enjoying some great food and lovely wine over the festive period but just making sure it's not too excessive as that has consequences!

When things go wrong, adapt the plan

I've been having niggling pains in my leg and knee for about a month but nothing really painful, until yesterdays cross country run.  That last mile hurt my knee so I thought this mornings swim would easy my legs off.  It did until I tried to climb the stairs and there was that pain again.  One call to the physio and I was booked in for the afternoon followed by my weekly meeting with my coach.
The outcome is that I won't be running for a few weeks, will be icing my knee 3 times a day, taking anti- inflammatory tablets, doing plenty of stretching and specific strengthening exercises and taking it easy on the turbo trainer.  Had I not gone to the physio when I did I could have done more damage which would have had a longer recovery period.
So with my coach we rescheduled my training for the rest of the month - it doesn't mean I'll be taking it easy, I'll just be adapting my exercise to protect the injury.  So when things go wrong you have to adapt.  Ultimately the weakness was in the "foundation" and that always comes through when put under pressure whether it be your body or a business. I suppose if there is a time to cut back running it's when the streets are covered in snow and ice so I'm lucky on that score.

Ironman goes cross country

After Saturday off training today was a 7 mile cross country run in very wintry conditions.  But it was a run with a difference - the group ran in fancy dress hence the new picture on the blog.  A few passing motorists almost drove off the road as they watched Ironman, Captain America, Bat Woman, Hong Kong Phooey, Mini Mouse, Pink Panther, Roller Girl to name but a few running through the countryside.
The wind farm can be a spooky place with the sound of the turbines but the views were spectacular.  The mountains were all covered in snow and it looked like a picture postcard.  But it was a hard 7 miles as running in snow isn't that easy.
Full on week of training before a day off at Xmas.  I can't let all the hard work slip over the festive period but I will enjoy a few long lies!

Black Friday

Yes we had our office night out on black Friday - the day when ordinary folk go mad on the booze and keep A&E departments overflowing!  Well ours was quite civilised as we had a fantastic non-christmasy meal with some fine wine.  It wasn't too late a night but I am feeling a wee bit delicate this morning.  Fortunately this was built into the training plan so today I can rest, rehydrate and recover as tomorrow on top of my training schedule we have the ATHelite Tri Club fancy dress run!
Santa outfits have been banned as we had 10 there last year and that confused the kids.  I'll let you know what I was dressed as after the event - these things are kept secret, but suspect there may be a few people in the same costume. 
So off to put the Xmas tree up and start to prepare the house for the festivities.  It's even snowing lightly outside so it must be Xmas!  Hope you enjoy your office party when it comes.

The poem says it all

It was Neil's (AKA Mr Baldy) funeral yesterday and to celebrate his life he had a sell out standing room only turn out.  Knowing him he'd have been embarrassed by all the fuss but he touched so many people's life's without realising it. 
He'd have enjoyed the banter and the stories and be delighted that I talked some of his friends into entering a triathlon as a relay team in memory of Neil and raising money for The Beatson Centre where he was looked after so well.  I have included the poem that was read out as there is a very important message in it for all of us.  I'll let the poem d the talking.

The Dash Poem

I read of a man who stood to speak,
At the funeral of a Friend.
He referred to the dates on this tombstone,
From beginning ….to the end.

He noted that first, came his date of birth,
And spoke the following tears.
But he said what mattered most of all,
Was the dash in between those years.

For the dash represents,
All the time he spent alive on earth.
And how only those who loved him,
Know what that little line is worth.

For it matters not, how much we own,
The cars, the house, the cash,
What matters most is how we live and love,
And how we spend our dash …
So think about this long and hard.
Are there things you’d like to change?

For you never know how much time is left,
That can still be rearranged.
If we could just slow down enough,
To consider what is true and real.

And always try to understand,
The way other people feel.
And be less quick to anger,
And show appreciation more,
And love the people in our lives,

Like we’ve never loved before.

If we treat each other with respect,
And more often wear a smile …
Remembering that this special dash,
Might only last a little while.

So when your eulogy is being read,
With your life’s actions to rehash
Would you be proud of the things they say
And how your spent your dash?

By Linda Ellis

Stretching the limits

As you know the area that will make the biggest difference to my next Ironman is the bike.  My coach is pushing me hard on the turbo trainer (static bike) as the weather is too bad for outdoor training and the goal is to get my heart rate higher than the current level when I am hard.  This involves going into an area of huge discomfort as my lungs are screaming for air while my legs are crying in pain and my brain is telling me to slow down or I'll explode.  That more or less describes last nights training session and I did get my heart rate above the functional threshold of 157 to 161 - but it wasn't easy.
This isn't the way I will be riding in Ironman but it is about conditioning my body and mind to a higher level.  When I am riding in Ironman I will be at a lower heart rate as I will be in the saddle for 6 - 7 hours but because I have stretched my limits before the event I should perform better.
Sometimes however you have to know when not push the limits and when I was doing an impersonation of Bambi on ice this morning I had to slow down and change my route for the run otherwise I'd have injured myself.  This has also convinced me that until the temperature rises I won't be doing any more early morning runs as one accident could wipe out all the training.

Dark mornings

It's 6am, the wind is howling outside my bedroom window with the rain battering against the window.  It's pitch black and I know I've got to do a weights session as a carry over from yesterday which went pair shaped.  I'm not a fan of weights but understand why I need to do two sessions a week as my body needs to be strong to get me through Ironman and Marathon Des Sables.  However understanding this is not enough - you need have a real reason to drag yourself out of bed on mornings like this, especially when it's dark.
My reason is that during Mission Ironman I am raising lots of money for good causes which desperately need the funds to help people in need.  I also have you to think of as you have followed my blog and I have publicly stated my goals between now and April 2013 so I can't go back on my word.  It's when I have a "wobble" like this morning, when all I want to do is pull the cover over my head, that I think about the real reasons for doing it and the benefit it will bring to others (other than the physical and mental benefits to myself) then I swing my legs out of bed and get on with it. 
10 minutes into the weights session and I am pleased I am working out.  I believe as long as we have a good reason for doing something then we will do whatever it takes.  Give that some thought while enjoying your day.  Won't be long till we turn the corner after the shortest day (22nd December)!

...and life goes on

Despite the sad news of Neil's passing, life must go on.  He won't be forgotten and on Thursday we will celebrate his life.  More storms are predicted for tonight and today it has been snowing a little and everyone who is out seems to be wrapped up with their head down just trying to get to their destination. I think we are all trying to get to Xmas so we can have a break and recharge the batteries ready to face another year.
So today I hauled myself out of be feeling slightly less tired than I had been of late and headed off to a pool that I used to swim at a couple of years ago.  Some of the "old fellas" (in their late 60's and 70's) were there as they are most days putting in a good training session in the pool.  They also take time out at the end of the lane to socialise and support each other during their illnesses and hard times.  I caught the odd conversation when I stopped to get my breath and I just love the fact they are so active at that age.  It just shows that, if we're lucky enough, there is a life to be enjoyed if you are fit and have interests in retirement - I aim to be one of them in years to come!

Sad day

Last night we lost a good friend Neil Sutherland, AKA Mr Baldy for those of you who have followed the blog.  This was his third battle with cancer and unfortunately the odds were stacked against him.  He was a fighter and when he was in round 2 of the cancer I suggested he prepare for a triathlon when he came out - it's fair to say Neil wasn't an athlete.  Little did we know that while he was training for the event and competing in the event, his cancer had returned.  As he crossed the finishing line into his wife's arms he was completely exhaused - what an achievement.
We'll all be there to support Maz and we will always remember Neil and how he touched all of our lives.  Out of respect I'll be taking a break from the blog for a few days.

Hurricane bawbag

The Scots have a great sense of humour. As a hurricane rips across Scotland at 160 mph we don't wait for the met office to name it, we call it hurricane bawbag and have teeshirts and other merchandise for sale by lunchtime. You've got to admire the cheek of it!
As for me the morning started with taking my resting heart rate - 52 as normal. However with the hurricane and closing the office it was decided I've have a rest day. It wasn't helped by loosing all power in the house for over 4 hours. Perhaps "bawbag" was a message for me to take a rest. Can't wait to see if the BBC use the name that is going worldwide in tweets!
Normal service will be resumed tomorrow.

Taking stock

It's been a busy week since Sunday on the training front and my coach and I are studying the data on my heart rate as I may be tired and need an extra days rest.  The benefit of monitoring the Key Performance Indicators, to use business jargon, is that if anything isn't performing at the optimal level then it shows up and action needs to be taken.
So tonight I came back from a group turbo session having worked very hard, I couldn't get my heart rate high enough.  Tomorrow is meant to be an easy day with only a weights session and a core session but it may be skipped if my coach instructs me to rest.  One of the problems triathletes suffer from is being forced to rest when you're not injured but you always have to consider the goal and take the right action so that it isn't endangered.  I'll let you know what is decided.

Stretching the limits

I learned a very valuable lesson today in the pool, but that was after a run in the snow and ice.  The pool session was based on breathing.  We started by swimming 200m but every 25m we changed the frequency of breathing from 3/5/7/5 strokes which took up 100m and then repeated - then you had a 15 sec break before repeating the set twice.  Normally I'd breath every 3 strokes but when I get tired it drops to every 2.  5 was a push and 7 almost impossible.
We repeated the exercise on 6 x 100m and again I struggled with 7 and sometimes with 5.  And again on 8 x 50m and except this time it was breathing only every 5 or 7 strokes - I managed it.  The final set was 6 x 25 but the breathing changed to every 7 & 9 - yes 9 strokes.  Guess what?  I managed it.  To top things off I then swan 25 m without taking a breath which for me was incredible, especially when I repeated it.  In total I swam 3,000m which isn't bad considering I had run before it.
So the moral of the story is with an incremental plan you can achieve greater results.

Technology & me

I like technology but sometime it doesn't like me.  You need a PhD to programme the Garmin watch / computer I wear for triathlon but if you get it right it's excellent for the bike and running.  However it's bulky for the swim and doesn't have the best functionality.
So today I tried out a "pool mate" which is a watch specifically designed for pool swimming.  One of the best features is that is counts your lengths which is really handy, especially if doing a long continuous swim.  This mornings session was 1,500m continuous swim in a 50 m pool.  I decided to try and keep count as I found it difficult to see the lap counter on the screen while moving.  I got to the end and the watch said I had swam 4 more lengths than I thought! Having pressed the reset button I didn't see the time so I'll have to wait till I download the data tonight (assuming I can do that!) to see what the score is.
I'll be gutted if it didn't store the data as it was an important session to time as my coach is looking for these results to see how I am progressing. B****y technology!

White out

Last night a collection of finely tuned athlete's met to compare notes, eat fine food and overload in carbs - the alcoholic type!  This was my last night out, until the next one in a couple of weeks, but I took it easy as I had a one hour run planned for this morning.  The run started out ok but I had to be careful on the icy pavements and roads.  Then the snow started and the wind whipped up - it was like getting a face lift!  I looked like Frosty the Snowman when I got back home.  But a new week of training awaits and it's important to keep the momentum going in the run up to the festive period.

Friends

Last night I celebrated my 50th birthday with a bunch of "old" friends.  It was great to catch up and reminded me that I have a wonderful group of friends and that I need to work harder at keeping in touch with them.
Someone made up a dvd of old photo's of me and it was so nice to take that trip down memory lane.  My kids found the young pictures of me amusing whereas others saw how alike we looked.  What a fun night and I have to do it all over again tonight.  Then I'll be on the "wagon" for 12 days before the staff night out - difficult time of year mixing training with ultra-socialising!

Sharp reminder

It's easy to get caught up in your own life especially when you have a training schedule to keep to.  But this morning after my pool session I found out a friend of mine who is fighting cancer is in the ICU.  I think we all take our health for granted until something happens and its these sharp reminders that should make us realise what's important in life.  So take time out to give your loved ones a hug or make up with someone you've had a stupid argument with but have been too proud to make the first move. Life is for living and it's no dress rehearsal so get out there and live it.  Not everyone has that opportunity so let's keep them in our thoughts as they battle on. 

50 not out!

It's a bit of a mile stone reaching 50 but more psychological than anything else. Having made the big 50 I did a turbo training session followed by a run. I was just about to step onto the road to avoid a puddle when a White van overtook a truck behind me and I wouldn't have seen 50 + 1 day!
So I'm relaxed about the age thing, especially when I ran the course this morning faster than ever. But I have made one conscious decision and that is not to let small things bother me any more. So what will be my attitude - there are worse things in life. But if I catch that White van man........