Johnny English Core Workout!

It was a very busy Sunday between kids football, taxi service, preparing Sunday dinner and training.  I managed my scheduled turbo workout (this month there is a greater focus on bike training) followed by a weights session.  I'm not trying to become muscle bound, never managed in in almost 50 years, as this would just give me more weight to carry round.  But it's about being strong enough to maintain good "form" while swimming, cycling and running.  Since starting this regime I have not had any muscle aches and pains in my back which I used to suffer from.
I still had a core training session to fit in but I found an alternative way of doing it - I went with my kids to see Johnny English.  Side splitting fun that had me doubled up with laughter working my core, or at least that is what I will be saying to my coach!  But just to make sure she sees I'm not slacking I got up at 6am and completed the core session.  More to come tonight.

Braveheart race

I arrived at the race in beautiful sunshine and no wind - perfect conditions for a 44 mile bike race.  However I was nervous about my knee lasting and within 15 minutes of arriving I had twisted it again, twice.  Any sudden change in direction was a problem but once clipped into the pedal there would be no sideways motion.
I last raced this course 2 years ago and found it tough.  It's still not easy but with two years experience of longer and hillier courses, plus two further years of training I didn't find the course a problem.  I averaged 17.6 mph and my heart rate average was good for me at 147.  These stats encourage me as they show I am getting fitter and mentally getting stronger on the bike.
Back home and iced my knee as this will need some tlc for the next week.  I'm not running my 10k race tomorrow due to my sons's football commitments but in reality with twisting my knee, it would have been a non-starter anyway.  Shame because I was looking to beating 45 mins but that will have to wait till next year.  Fed, showered and now for an afternoon power nap - all part of the recovery process.

Potential disaster

It's funny how things happen.  I had an early start with a run then a swim. At my desk for 9am and got through lots of work before my sports massage.  It was agony as my glutes needed a lot off attention and by that I mean a pointy elbow!  My quads and calfs weren't much better so I was relieved when my coach told me to miss the turbo session tonight so I could recover before my 40 mile bike race tomorrow.
When I got home my son asked me to go in goals while he practiced his shooting - what could possibly go wrong?  2nd shot was a screamer and I put my foot out to stop it.  Foot twisted which resulted in a twisted knee.  He had to give me a piggie back into the house.
Ice, elevation, compression and anti-inflammatory pills.  Know I'll need to wait till the morning to see if I am fit enough to cycle.  It just goes to show how easy it is to injure yourself and all the training goes out the window.   Fingers crossed for tomorrow!

Undercover!

Today was a rest day and it was much appreciated after the build up of training.  Tomorrow I am swimming, turbo training and running so the sports massage I'm having at lunchtime should ease the legs, although not pleasant at the time.
I am also going undercover for charity!  Movember, which takes place in November, is when men (and some women!) grow a moustache to raise money and awareness of prostate cancer.  It's been 25 years since I last supported a moustache and I swore I'd never do it again.  But I'm a sucker for a good cause. If you want to follow the progress of my 'tache" growing go to http://mobro.co/missionironman where there is photographic evidence - you could also pledge some funds if you were feeling generous!
As I am writing this blog I'm watching the footie and they are talking about some of the footballers supporting the cause so it just shows the power of visibility i.e. the 'tache.  It's certainly easier than Ironman but some of the looks I'm getting is painful!

Time management

I am often asked "where do you find the time to fit the training in?" and it's a good question.  Time is not an infinite resource but we all waste so much of it.  I started by examining what I did from when I woke up to when I went to bed - I needed to find a maximum of 2.5 hours a day (currently only 1.5).  So I started by getting up 1 hour early (1.5 in the summer) while still managing 7.5 hours sleep.  Then I looked at what I did in the evening when not being a taxi driver for the kids and was surprised how much junk TV I watched - that could be 1 - 1.5 hours.
Also instead of sitting in the car when my son is at athletics, why not pull on my trainers and put in an hours run.  There are lots of ways to create time if you have a goal you really want to achieve.
That's stage 1, stage 2 is doing it however when the alarm went off at 5.40am I did think "do I really have to get up and run plus do a gym session?"  The answer was yes because tonight I have a group turbo session and I would have found it difficult to fit all three in.  I meet my coach every week and go over the results and I do not want to turn up with missing sessions.  It's a bit like my daughter cramming her homework this morning before going to school.  In the end it has become normal for me to train like this and I have never felt fitter or healthier.  Much better than watching the telly!

Progress

For three years I have worked hard at my swimming and I have now come to enjoy it even though there is a lot of technical work required.  But I am starting to see and feel the results of the hard work.  Yesterday my coach said we would reduce the swimming to twice a week for a while as you have to weigh up the time put in against the gains you will make i.e. for all this work I may shave 5/10 minutes of my current time for 2.4 miles.  She is happy with my running especially after my 16 mile race on Sunday.  I've included a picture from the last 100 yards which was taken at the top of a set of steps which came after an up hill climb - as you will see there was nothing left in the tank!
So the focus will switch to the bike which is the largest part of Ironman and the area I need to improve on the most.  I have to get two mirrors so I can watch my "form" as I work out on the turbo trainer.  I also have to video myself so we can analyse the video at a later stage.  As you can see we are taking this exceptionally seriously but if you have another look at my picture after 16 miles you'll understand why.  In 199 days I need to be fit enough to swim 2.4 miles, cycle a hilly, hot and windy 112 miles followed by a 26.2 mile marathon - but progress is being made.

Active recovery

It's very tempting after a major race to take the next few days off to recover but you aren't doing yourself any favours.  As I had an early night getting up at 5.45 am wasn't a problem (or was that because my body thought it was 6.45 with the clocks having just got back?) and the 300m warm up in the pool was fine but I had to work hard on the 5 x 200 m timed laps - it would have been easy to stop and make the excuse the event the day before.  However I completed the session and my legs are feeling better for it - they always do.  If I hadn't completed this active recovery then I would have been stiffer in the legs for a few days.
I also had the added bonus of my son on his first shift as a lifeguard where he wasn't shadowing another life guard.  He sat proudly on the high chair watching over the pool.  I'm sure he'll have some swimming tips for me when I see him tonight!