Refueling required

Early swim this morning and it was a tough session. 500m warm up, 200m of drills, 4 x 50m fast / 50m easy, 16 x 100m (targeted time) and 100m warm down.  My times slipped in the last 6 100's and I knew I was tiring.  Once I had finished work and done some Dad taxi duties I was exhausted and was considering missing out my scheduled run.  But at times like this you have to dig deep so I refuelled and my energy returned.
However the run was horrible.  There was a strong wind and when I got into the countryside it was pitch black which would have been fine but there was a heavy fog.  My head torch bounced back off the fog and I could only see 2 yards in front of me.  I couldn't see the side of the road and was worried about pot holes appearing from the dark.  For safety reasons I changed my route but struggled in the dark and the fog for a good 15 minutes.  I finished slightly behind target but was pleased I didn't succumb to the couch and then have to live with the guilt!  When you're tired, take fuel on board and get out there - you're a long time dead so live every moment!

Confidence boost

The bike is the longest part of Ironman for most people and in Copenhagen in 2010 I took 7 hrs and 14 mins on the bike which is poor. I have analysed it to death since then and there are a lot of good reasons it was slow but my inexperience and lack of miles on the bike would be the biggest two as I'd only been cycling properly for 2 years at that stage.  As a result, and following a poor training week in Lanzarote last year I decided to enter an Ironman with one of the toughest bike courses which is of course, Lanzarote.
So I have worked hard at improving my bike and have put in a lot of hours and miles.  Over the winter I have concentrated on Turbo training which has increased my fitness.  So today, although officially a rest day, it was a birthday bike ride for one of the coaches so a group of 25 cyclists went out and did 45 miles.  I was going to take it easy but my coach suggested I attack the hills as it was a relatively short ride, so I did and finished in the top 4 or 5 on the big hills which is unheard of for me.  I was also in the top 5 for the final sprint and that's never happened before - ever.  I received compliments on my improvement from cyclists I respect and they were the same ones that left me for dead in Lanzarote a year ago.  That's a nice wee confidence boost before I go to Lanzarote next week for training - but there is still a lot of work to do before Ironman.

Out of my comfort zone

I often talk about getting out of your comfort zone and this leads to improvements in performance.  However when this refers to DIY I'm not so sure.  Being a rest day I tackled building two furniture units, a TV unit and a coffee table.  My problem with DIY, apart from being handless, is the way the instructions are written.  After 4 hrs and 15 minutes (yes I timed it!) both were finished.  The TV unit has a bent piece of wood or else there would have been an inch of a screw visible no matter what I tried.  The instructions were also incorrect in reference to certain screws which didn't exist. I broke part of the coffee table just unpacking it and had to drill an extra hole which should not have been required as a piece of wood wouldn't line up.
I'm now recovering, exhausted!  Am I satisfied that I have completed the furniture builds without hiring someone to do it for me?.....not really due to the problems which are visible to anyone who cares to look.  My performance has improved as these were complicated builds so I will take something from that but in future I'll leave it to people who get pleasure from it!  I'll stick to my Ironman training.

Without desire, forget it!

When I was 12 years old I wanted the body of Bruce Lee from the film Enter the Dragon.  It has never happened but at least I know why. I wanted it but didn't want it enough - I didn't have the desire.  The Mission Ironman journey has taught me what you are capable of if you desire it enough.  In my journey I meet lots of people who "want" something but unless they are really serious about it then there is no change. So if you are wanting to achieve something extraordinary in life or business first of all work out why you want it and how much it would mean for you to achieve it.  Then plan out what you need to do, have a monitoring system to ensure you are on track and get on with it.
This week was a planned "recovery" week but don't take that as being easy.  Today the week finished with a one hour turbo session followed by a "run off the bike" (a brick session).  I now have two days off before starting another tough 3 week programme.  So the plan is constantly building with a target in mind that I desire.  That's my secret in how ordinary people can achieve extraordinary things but raising money for Maggie's Cancer Caring Centres is close to my heart and that's what drives me.

Getting out your comfort zone

It's interesting how conditioning work changes targets and what you think is possible.  4 years ago I could only swim 40 metres although it looked more like one step away from drowning.  Now swimming is one of my favourite activities although if you saw me swimming next to a good swimmer, you'd see there is still room for improvement - but I can now swim 3,800 metres.  But it's all relative which is the same for cycling, running, triathlon or even success.  It depends on where you are starting from so today's swim of 2,000 metres was fast and easy - almost can't believe I am making that statement!
So if you want to push the barriers, get out your comfort zone or make significant changes you need to set yourself some challenges that would be worth achieving.  I've learned that setting challenges makes me stronger physically and mentally and this conditioning allows me to achieve more than I ever thought possible.   Why not go for it yourself?  It will open up a whole new world.

Planning

With the training week in Lanza approach a planning meeting with my fellow Lanza Ironman Gareth was required. Checklists were drawn up to make sure we take all the necessary gear and with a 15kg luggage limit,the wardrobe will consist mainly of lycra! We need to take out our nutrition to make sure we can "feed on the bike" as we will be doing long rides. The bike is also booked in to the local bike genius Willie Bain. He will make sure my bike is in good working order and I'll have it back there before my trip in May.
Tonight I had a choice; group turbo session or a solo turbo session at home and I went for the latter to save travel time and win some "brownie points"! I'll have done the same session but on my own so you have to get the music right to motivate yourself as you aren't surrounded by sweaty athletes that you are trying to keep up with. It was tough but I feel great after it. Good nights sleep and I'll be ready for a swim in the morning.

Team effort

My journey to Ironman isn't a solo effort - it's a team effort.  My coach Gen helps prepare me every week to condition my body and mind.  Grant the sports masseuse keeps my legs in good working order otherwise they would grind to a halt with all this work.  John the physio sorts out the niggles and Gill & Ian the chiropractors look after my back - I never claimed to be an Olympic athlete!  I also depend on my wife to keep things together at home and the kids to accept my training time.  My team at the office keep work ticking over when I'm not around.  Then there's my tri pals who train with me and continue to encourage me.  Finally there's you, yes you.  By reading my blog and supporting my fund raising (www.justgiving.com/Derek-Stewart0) it makes me dig deeper when I need to because I know I am going to report back to you.
So tonight I had to dig deep to complete a hard set that amounted to 3,700 metres.  But all the work in the pool over the last 3 months is paying off as I couldn't have completed this until now.  I'm on schedule for the Ironman swim and need to get my bike and run up to speed which I will do when I am in Lanza in March.  But all of this is only possible because of team work.  Thanks team.