With the big birthday tomorrow this week isn't a normal one and I decided to have an extra hour in bed as it had been a hard swim session the night before. But I have to be careful that "listening to my body" which is so important doesn't become an excuse for being lazy. Once home from work I got back into the swing a walked across the yard in my cycling gear as the rain was pouring down - I could quite easily have lay down in front of the fire and had a sleep.
But the only way you can complete an Ironman is by finishing these sessions having given everything. So that's what I did followed by a weights session. Then some lasagne accompanied by bubbly - just warming up for tomorrow!
Wednesday, 30 November 2011
Tuesday, 29 November 2011
Catch up
As you may have guessed, I've been away for a few days so here's what's been happening. On Saturday I did a tough turbo session, followed by a run and the a weights session. Dosed off while watching the Grand Prix qualifying which is a great way to recover.
On Sunday I went off for a couple of days of pampering with my wife and some friends as an early birthday treat. So Sunday was a day off and I had plenty of fine wine and even better food. On Monday I did a cross country run and a core session but again I had some wine and fantastic food. This isn't a pattern that will help my training but with my birthday on Thursday is going to make this a difficult week to balance training, work and family.
I returned from the break today and went to the group swimming session. It was a tough one especially with the socialising I'd been doing but I got through it feeling ok. Normal training will resume on Sunday but I'll be fitting in a few quality sessions in the next few days.
On Sunday I went off for a couple of days of pampering with my wife and some friends as an early birthday treat. So Sunday was a day off and I had plenty of fine wine and even better food. On Monday I did a cross country run and a core session but again I had some wine and fantastic food. This isn't a pattern that will help my training but with my birthday on Thursday is going to make this a difficult week to balance training, work and family.
I returned from the break today and went to the group swimming session. It was a tough one especially with the socialising I'd been doing but I got through it feeling ok. Normal training will resume on Sunday but I'll be fitting in a few quality sessions in the next few days.
Friday, 25 November 2011
Raising the bar
When I entered my 1st Ironman I set a target time of 17 hours. After all I was only interested in completing it. The Copenhagen Ironman was fast due to it being flat so this time limit was reduced to 16 hours by the organisers - I can do that I thought. Once I got into my training I started increasing my expectation and finally set a target of 13.5 hours and eventually did it in 12 hours 45 mins finishing with a 4 hr marathon.
I share this with you because it's amazing how you expectations can change. Well today I was with my coach Gen and she informed me that she expects me to complete my bike section in Lanzarote 1 hour quicker than in Copenhagen. Slight difference in temperature, profile (Lanza had 9,400 ft of climb and assent) and wind - but she is deadly serious. She also explained that she is training me for a 3 hr 40 min marathon but allowing a 20 minute buffer to beat my last one.
This "raises the bar" considerably especially with Lanza being so tough. But it does focus me on every training session so when I was struggling tonight on the turbo session I just thought about Gen's bike target for me and applied rule 5 - Man Up (the polite version!).
I share this with you because it's amazing how you expectations can change. Well today I was with my coach Gen and she informed me that she expects me to complete my bike section in Lanzarote 1 hour quicker than in Copenhagen. Slight difference in temperature, profile (Lanza had 9,400 ft of climb and assent) and wind - but she is deadly serious. She also explained that she is training me for a 3 hr 40 min marathon but allowing a 20 minute buffer to beat my last one.
This "raises the bar" considerably especially with Lanza being so tough. But it does focus me on every training session so when I was struggling tonight on the turbo session I just thought about Gen's bike target for me and applied rule 5 - Man Up (the polite version!).
Thursday, 24 November 2011
Knackered!
I skipped my day off on Monday and after yesterdays group turbo session its starting to tell. Today is meant to be another day off but I thought I'd fit in a turbo session when I got back from work. Just back after a 150 mile trip in the car and I'm knackered so I'm off for a wee sleep.
Trying to cram in sessions perhaps isn't too sensible and my coach obviously understands the strains of the training and working better than me.
So I'm not going to feel guilty about taking the scheduled rest and enjoy it! Back to proper training tomorrow.
Trying to cram in sessions perhaps isn't too sensible and my coach obviously understands the strains of the training and working better than me.
So I'm not going to feel guilty about taking the scheduled rest and enjoy it! Back to proper training tomorrow.
Tuesday, 22 November 2011
Lane chaos
I caused chaos today by swimming in the fast lane in an anti-clockwise direction. The next 6 swimmers didn't mind but a rather large swimmer blocked the lane until we all changed direction. Turns out he could only tumble turn in one direction not that I can do it at all! No need when swimming in lochs, lakes and the sea!
I also changed my routine as it was so busy and did 2 x 750m timed. I haven't done that in over a year and managed them both in circa 16 mins. This isn't fast for a swimmer but then when the day comes after I complete my 3,800m swim I still have to complete 180 km on the bike and a 42 km run so pacing is everything. Also the wetsuit will improve my body position and make me faster for less effort. Did I mention that it will also be hot, hilly and windy?
So a turbo session followed by a core session is in store tonight. I have a couple of days holidays coming up so I am trying to make sure I get all my training in.
December is going to be challenging with my birthday, triathlon party, staff party, various social occassions and Xmas and New Year but I've got to make sure the hard work isn't waisted. At the same time it the season to be jolly, tra la la la la....you get the message!
I also changed my routine as it was so busy and did 2 x 750m timed. I haven't done that in over a year and managed them both in circa 16 mins. This isn't fast for a swimmer but then when the day comes after I complete my 3,800m swim I still have to complete 180 km on the bike and a 42 km run so pacing is everything. Also the wetsuit will improve my body position and make me faster for less effort. Did I mention that it will also be hot, hilly and windy?
So a turbo session followed by a core session is in store tonight. I have a couple of days holidays coming up so I am trying to make sure I get all my training in.
December is going to be challenging with my birthday, triathlon party, staff party, various social occassions and Xmas and New Year but I've got to make sure the hard work isn't waisted. At the same time it the season to be jolly, tra la la la la....you get the message!
Monday, 21 November 2011
Busy schedule
It's a busy week and I need to shuffle my training schedule around. So up at 6pm and a turbo session followed by a weights session. Before dinner I forced myself out for a run and felt a lot better when I got back in. The turbo training has really helped my running although I am not doing a high mileage as there is no need at this stage. But with 179 days to go the programme is starting to get tougher.
Tomorrow I'll be swimming 1st thing which is always a fantastic start to the day, as long as I can get myself out of bed!
Tomorrow I'll be swimming 1st thing which is always a fantastic start to the day, as long as I can get myself out of bed!
Sunday, 20 November 2011
Seeing red
As I approach 50 I am beginning to wonder if I'm getting a "grumpy old man". Yesterday I experienced "supermarket car park" rage when someone waited for me to return to my car and then "thanked me" for the room I'd left him. As my car was in between the white lines I didn't feel there was an issue but we "had words".
Today I was red carded by the referee at my sons football match for suggesting he "should have gone to specsavers" - or words to that affect. What does upset me is when our kids safety on the field is at risk because the ref can't keep up with the game because he's had too many pies!
I then went out for a relaxing 35 mile bike ride with my mates to celebrate my up coming birthday. At least that was incident free and finished with coffee and cake. But I am going to take stock and calm down on the sidelines and let my sons feet do the talking - assuming someone hasn't taken them away from him recklessly!
Today I was red carded by the referee at my sons football match for suggesting he "should have gone to specsavers" - or words to that affect. What does upset me is when our kids safety on the field is at risk because the ref can't keep up with the game because he's had too many pies!
I then went out for a relaxing 35 mile bike ride with my mates to celebrate my up coming birthday. At least that was incident free and finished with coffee and cake. But I am going to take stock and calm down on the sidelines and let my sons feet do the talking - assuming someone hasn't taken them away from him recklessly!
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