Hurricane coming

The weather today is best described as "filthy". I was filming this morning so was going to go out running this afternoon but in this weather I wouldn't be doing myself any favours. As I drove back from filming I was listening to the radio which of course was replaying 9/11 ten years ago. Some of the stories were heartbreaking and it brought back the memories of that tragic day 10 years ago. It also made me reflect on life and what's important. My blog is based around achieving stretching goals, motivating others and raising money for charity. But certain events remind you how precious life is and how wars solves nothing. In the words of the late Edwin Star; "war, what is it good for? Absolutely nothing, say it again"! How true.
Tomorrow I'll get out for a run but the tail end of the hurricane may change my plans. On Friday I am away to a three day running camp and that should be fun / tough! No matter what, life must go on.

Rusty

As promised in my earlier blog today, I went out for a run when I got home tonight.  As I've been concentrating on my cycling I haven't been running.  It's amazing how quickly your specific fitness can drop off.  However I was expecting that and set my goal accordingly.  I was a minute a mile slower than my race pace for 6.2 miles but hey, this was the start of my running programme although I am officially taking it easy till beginning of October.
However at the end of October I have a 16 mile race so I need to build up the mileage and the pace.  Once again having key milestones motivates me to get off my bum and get out there.  How about you?

Exhausted doing nothing!

I never thought doing nothing would be so exhausting - but it is.  Now I know part of it is tiredness from the weekends event but it's the lethargy than saps your strength.  Last night I almost made it out for a short run but ended up having a glass of wine and watching telly with my wife.  What's going on?  This isn't normal or is it and what I've been doing isn't?  Anyway it was very enjoyable but will need to stop.
So tonight I AM going out for a short run as I need to retrain the legs for running as I have a three day training camp the following weekend.
I also need to build the running up for my 16 mile run on 30th October around the 6 public parks on the south side of Glasgow.
It's great having milestones on which to monitor your performance as it motivates you to get ready.  Perhaps I need a milestone for relaxing on my time off?  I'll work on that one as I know the recovery is important.  As is the glass of wine with my wife!

Air display

So I have some time to try different exercise for the rest of the month as a break before the real training starts in October.  So today was corporate golf at a plush course.  Normally the host provides a goodie bag for the guests but today was a first for me.  A private aerobatics display with 2 stunt planes over the 18th hole while we watched munching our bacon roll and drinking coffee.  They were unbelievable and the level of skill required to pull off the stunts was incredible as the wind was extremely strong.  This is only achieved through years of dedicated and focused training - just like Ironman.  However a bad race would be a lot better than a bad flight!

Race reflection

I use a 5 stage process to plan my goals and stick to it.  The 5th stage is essential and that is "Review", something we don't do enough of in life or business.  So although I am technically taking "September off" it doesn't mean I won't be thinking about what I've done and what needs to be done to achieve my goals.
If you are interested here is a link to the output from my Garmin computer  http://connect.garmin.com/activity/112031681 .  I had set a goal of 14 mph average speed and as you will see I beat this however this was partly down to getting into a fast group in the fist half of the race and also not knowing the course so under estimating my speed.  That isn't to detract from what was a gutsy performance that was mentally tough.
As I look towards Lanzarote in May next year I know that the bike section will be every bit as tough as Bealach Mor and possibly harder, however I will have a 2.4 mile swim before it, an extra 22 miles on the bike with a small matter of a marathon as a "warm down".  A bit of a challenge but based on my experience in the last 18 months I know that with the right plan, which will start in October, the right application of the plan and the right mental attitude the challenge is achievable.  So the plan will be built including a nutritional plan, core muscle exercises, yoga for stretching and strength, off road running and mountain biking in the worst of the winter weather, swimming, cycling and running.  There will also be a bike training camp in March in Lanzarote which will also include swimming in the sea as this is the open water swim in the event.  I hope you continue to follow my progress and thank you all for your support to date.

Bealach Mor - done

I set the target of the Bealach Moe due to the difficulty of the climbs.  This was an early test for Lanzarote.  The event didn't disappoint in the difficulty stakes.  The day before one of our riders was blown off his bike at the top of the main climb!  Fortunately on the day there was no wind, instead it rained all day - it was like cycling in a power shower.  Visibility was poor so we didn't get to enjoy the breath taking scenery until today when I travelled down the road.  I was told by the "regulars" that this was ideal weather condition - apparently the wind can make it too dangerous to complete!
I completed the 90 miles in 5 hrs 58 mins with an average speed of just over 15 mph which I was really pleased with and above the target I had set of 14 mph due to the massive climbs.  The main climb took me 51 minutes which gives you an idea of the effort required to get to the top and this is after 37 miles.  The decent can best be described as "arse clenching" and there were a number of casualties and in one case an ambulance was required.  I saw several cyclist skidding sideways on tight, steep hairpin bends and reaching the bottom was a relief.  But then you were only half way with some difficult climbs to come and tricky conditions on the road.
I had been well briefed by my cycling pals which helped tremendously and I had to dig deep towards the end as I was soaked right through and starting to get cold.  The last three miles was a quick down hill and the coffee and cake at the end seemed to make it all worthwhile.
We then headed off to a friends house that had a hot tub, sipped beer and looked out over the magnificent Loch Gairloch and towards the Cullin mountain range in Skye. Then some well earned dinner, a few more drinks and a good nights sleep.  The Bealach Mor is a great test and one of the most beautiful areas I've ever visited in Scotland.  I will be back but perhaps not on 2 wheels and no engine!
Now I am meant to be taking September off before starting my Ironman training programme in October.  I won't be sitting on my bum but I will be taking it easy.  Normal Service" will be resumed on 1 October.  Till then....

Hydration & carb loading

Preparing for a major race requires a lot of planning.  Tonight I'm cleaning the bike and checking it to make sure everything is in order.  I needed to fit new cleats to my shoes and then test them out on the turbo trainer to make sure I won't have a problem on Saturday - one had lost a screw and was loose which would have given me a huge problem in the race.  I need to get me ready also so upped my water intake as you need to hydrate a few days in advance.  I've also increased my food intake and tomorrow night should be a major carb overload - some of my pals might be doing this with beer but I won't touch a drop until Saturday night.  It's not that I wouldn't like to join them it's just of I do I won't be racing the next day.
Fingers crossed for the weather as this will be a hard enough slog without competing with the rain and wind.  This is going to be tough and it will hurt but it's an important stepping stone in preparation for Lanzarote. I'll report back on Sunday when I return.