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)!