This is a recovery week which happens one in every four weeks. So lots of rest, stretching, food but exercise every day continues - just less of it. You can't stop or my body might "shut down" as it thinks we've crossed the line. So I had a long lie till 6.45am which felt great. On getting home I went out for a 10k run in the wind and rain - hard to imagine what it will be like in Lanza in May but it's certainly going to be warmer! Although it's only 10k it's against the watch with my pace building thought the run - the wind and a full stomach from a three course lunch did slow me down but it was still a good work out with the last stretch at a good pace.
In 2 weeks I will be working my butt off in Lanza cycling all over the island getting used to the IM course. I'll also be doing some running in the heat and swimming in the sea which will be totally new to me. A slight contrast to today but all essential in my preparation for an Ironman where "normal limits do not apply"!
Monday, 20 February 2012
Sunday, 19 February 2012
A helping hand
I enjoyed my two days rest but when I woke up this morning I was not looking forward to my 3hr 20 min bike followed by 30 min run off the bike - it was very cold. Before that I took my son to his football but when we got there is was called off due to a heavy frost. One the positive side at least I wouldn't be frozen after standing at the match but on the negative side it gave me concerns for ice on the country roads.
Fortunately Colin, one of the coaches from the tri club, offered to go out with me so with the temperature around 2 degrees and a cold westerly wind we headed out. By staying off the "B" roads we avoided the ice but it meant we had more cars to contend with and we couldn't cycle side by side - but it was still nice to have company. My speed increased marginally from last week but I know when I'm training in Lanzarote I'll get that sorted. It's a good way to lose 2,000 calories! Off the bike and quick change over so I could run for 30 mins getting my legs and mind used to the different muscles being used. I was very happy with my running time so back home, washed the bike, jumped in the bath, took on some protein and am now recovering watching the cycling on the telly - bliss!
Fortunately Colin, one of the coaches from the tri club, offered to go out with me so with the temperature around 2 degrees and a cold westerly wind we headed out. By staying off the "B" roads we avoided the ice but it meant we had more cars to contend with and we couldn't cycle side by side - but it was still nice to have company. My speed increased marginally from last week but I know when I'm training in Lanzarote I'll get that sorted. It's a good way to lose 2,000 calories! Off the bike and quick change over so I could run for 30 mins getting my legs and mind used to the different muscles being used. I was very happy with my running time so back home, washed the bike, jumped in the bath, took on some protein and am now recovering watching the cycling on the telly - bliss!
Friday, 17 February 2012
Weather watch
Although officially resting today and tomorrow I am keeping an eye on the weather forecast for Sunday as I am due to complete a 3 hr 20 min bike ride followed by a 30 min run - a brick session. It's more the mental side of the long rides that I need to get used to rather than the physical side. If the weather is bad then the bike becomes a turbo session but I really need time on the road. You need to experience the wind and work on your bike handling skills (avoiding pot holes and cars etc) while getting out the saddle for hills.
Today I launched my fund raising for Maggie's Cancer Caring Centres in memory of my friend Neil Sutherland. His wife Marion still gets support from Maggie's and is fully behind my fund raising. If you want to support me then go to www.justgiving.com/Derek-Stewart0 . Your support is greatly appreciated and I am also looking to a for a corporate sponsor and will include my Mission Ironman keynote speech in any package agreed so please spread the word.
Today I launched my fund raising for Maggie's Cancer Caring Centres in memory of my friend Neil Sutherland. His wife Marion still gets support from Maggie's and is fully behind my fund raising. If you want to support me then go to www.justgiving.com/Derek-Stewart0 . Your support is greatly appreciated and I am also looking to a for a corporate sponsor and will include my Mission Ironman keynote speech in any package agreed so please spread the word.
Thursday, 16 February 2012
Small improvements, big differences
Today was a big training day. It started with a 3k continuous swim and my coach had set me a target of 1hr 4 mins 30 sec which would have been a PB. Swimming is a funny thing in that the harder you try the slower you swim. So having had a tiring week I decided to concentrate on the improvements my coach had suggested a few weeks ago after the under water video analysis. My time was 1hr and 2 minutes which is 2.5 secs per 50 metres! This is a major break through in my swimming and I was so pleased that the hard work was showing results.
I met with my coach and reviewed last weeks training schedule. The good news is that I now have 2 days off training before a big bike ride and run on Sunday followed by a reduced training schedule the next week to allow my body to recover.
Then it was time for my 2 hour run. That's a tough session to finish the day after the swim in the morning but I survived. This was followed by a protein overload and then into my compression clothing to speed up my recovery. A good end to a hard days training.
I met with my coach and reviewed last weeks training schedule. The good news is that I now have 2 days off training before a big bike ride and run on Sunday followed by a reduced training schedule the next week to allow my body to recover.
Then it was time for my 2 hour run. That's a tough session to finish the day after the swim in the morning but I survived. This was followed by a protein overload and then into my compression clothing to speed up my recovery. A good end to a hard days training.
Wednesday, 15 February 2012
Managing energy
Professional athletes spend 100% of their time getting ready for events with certain events being their medium-term focus e.g. the Olympics. They have a team of advisers, coaches, nutritionists and physiotherapists looking after them to keep them at the right level of fitness for the appropriate event. Us weekend warriors who work during the week and train for our sport don't have such back up and we must be careful to manage our energy so we can perform at work, be there for the family and perform at our chosen sport.
Last night I ran out of energy, the tank was empty and I decided to call off my training that evening. Not something I do easily as it could be the start of a "slippery slope" as there is always a reason not to do something especially if it takes a great deal of effort. But I listened to my body as it was telling me, tanks empty you need a rest. Other athletes have confirmed on facebook that "junk miles" are not worth it i.e. completing the task for the sake of it but putting in a poor performance - it doesn't achieve anything and could set you back.
So this morning I felt refreshed and went out for my 1 hour run which was tough as my tank literally was empty - I hadn't taken any fuel on board on 12 hours. Unfortunately I can't run after taking food for a couple of hours so I ran on empty which is good practise for the later stages of an ultra endurance event, although not something you want to do too often. When I meet my coach tomorrow nutrition is going to be top of my list as I need to increase my food intake based on the training I am doing. It shouldn't be difficult, just need to be more aware and disciplined in this department going forward.
Last night I ran out of energy, the tank was empty and I decided to call off my training that evening. Not something I do easily as it could be the start of a "slippery slope" as there is always a reason not to do something especially if it takes a great deal of effort. But I listened to my body as it was telling me, tanks empty you need a rest. Other athletes have confirmed on facebook that "junk miles" are not worth it i.e. completing the task for the sake of it but putting in a poor performance - it doesn't achieve anything and could set you back.
So this morning I felt refreshed and went out for my 1 hour run which was tough as my tank literally was empty - I hadn't taken any fuel on board on 12 hours. Unfortunately I can't run after taking food for a couple of hours so I ran on empty which is good practise for the later stages of an ultra endurance event, although not something you want to do too often. When I meet my coach tomorrow nutrition is going to be top of my list as I need to increase my food intake based on the training I am doing. It shouldn't be difficult, just need to be more aware and disciplined in this department going forward.
Tuesday, 14 February 2012
Tick tock tick tock
"Time waits for no man" (or woman or anyone in this PC world!) is such a true phrase. Last night despite being knackered I had a 10 k run to complete and the objective was to get inside my previous timed 10 k 2 weeks ago. Having that focus means when I reached the "hill from hell" I grit my teeth (don't know why cause it doesn't make you faster), pump my arms and lift my feet so that I drive up the hill knowing that any slowing down will lead to a poor result - I managed it in just under a minute less!
Then this morning in the pool, after 800 m of drills and warm up, I had six short intervals of 50m to do within a very challenging time, then 6 x 150m on the same time followed by another 6 x 50m on the challenging time. People were looking at me as I was talking to myself at the end of the lane. Basically I was reminding myself I was an "Ironman" and get on with it cause that's what we do. It must have worked 'cause I hit all the targets but without the target in the first place I would have cruised up and down the pool.
When I visit companies in my consultancy capacity it doesn't take long to find the "cruisers" despite some of their best efforts to look busy. Life and business can be so much more fun if you narrow the focus in certain aspects and right now I'm having a great time even if it is difficult getting up in the morning and not hiding under the covers.
Then this morning in the pool, after 800 m of drills and warm up, I had six short intervals of 50m to do within a very challenging time, then 6 x 150m on the same time followed by another 6 x 50m on the challenging time. People were looking at me as I was talking to myself at the end of the lane. Basically I was reminding myself I was an "Ironman" and get on with it cause that's what we do. It must have worked 'cause I hit all the targets but without the target in the first place I would have cruised up and down the pool.
When I visit companies in my consultancy capacity it doesn't take long to find the "cruisers" despite some of their best efforts to look busy. Life and business can be so much more fun if you narrow the focus in certain aspects and right now I'm having a great time even if it is difficult getting up in the morning and not hiding under the covers.
Monday, 13 February 2012
Complacency
This morning at my swim session I had an interesting chat with one of the senior citizens who despite being in his late 60's swims 2 miles a day. He was telling me he'd been at a chess tournament which didn't have a great level of competitor in comparison to the ones he normally enters. Despite this he was well and truelly beaten in a number of matches which had knocked his confidence especially as he had a tough tournament coming up. I explained my 5 step goal planning process and he agreed a stringent review was required as maybe he had mentally lowered his standards due to the level of competition - in short he had been complacent.
I thought about that as I knocked out a very hard session this morning and focused on every stroke as I was against the clock and didn't want to become bored or lazy. That's the great thing about measuring the various sets, the results never lie so there is no room for complacency!
Tonight I have a 10k on the clock which is to be compared directly against my last one as I wasn't happy with that result. I'll report back my findings tomorrow.
I thought about that as I knocked out a very hard session this morning and focused on every stroke as I was against the clock and didn't want to become bored or lazy. That's the great thing about measuring the various sets, the results never lie so there is no room for complacency!
Tonight I have a 10k on the clock which is to be compared directly against my last one as I wasn't happy with that result. I'll report back my findings tomorrow.
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