It's been a great weeks training. I got the all clear on Monday on my hamstring and on Tuesday I did my first strength session and run in 3 weeks. The strength session was tough and I certainly felt the effect of the lay off over the next couple of days. But my run was amazing! I ran 5km and felt like I was running on air - I even managed a fast time which wasn't my objective. A 10 k run on Thurdsay and I knew my hamstring was "brand new" or as one of my clubmates said a "refurb"!
My first swim was on Friday and no pull buoy - that was tough. I had to work hard to compensate for not having the swimming aid but as it is unlikely to be a wetsuit IM then I need to be able to complete the distance without expending too much energy on the day.
Saturday brough a crisp sunny day. I was scheduled for 3.5 hours cycling so went out on the club run. It was so cold I had to borrow another pair of gloves. My face ached with the cold but I pressed on and completed 92km. I was also practising feeding on the bike and the xtra energy certainly helped. While dodging pot holes, ice and crazy drivers I turned my thoughts to my race in 125 days time. My bike ride was half what I will be doing in IM, I'll have swam 2.4 miles and when I step off the bike I'll have 26.2 miles to run.
It's hard to image the improvement in my strength, stamina, fitness and endurance that will happen in the next 125 days. The gap is large between where I am and where I need to be. However I am on track with all my training with the exception of my running - but I'm confident that if I remain injury free I will be raring to go on the day as running is my strength. My coach has got me in great shape and I know there is a lot of hard work ahead but I'm loving the journey.
So the week ended with a tough swim session today and another run. I had been set a target pace and smashed it while feeling good - the refurbed hamstring it strong. I've spent the rest of the day stuffing my face with food to replace the calories burned. So I will mind the gap but not worry about what needs to happen to be ready for 3 July in Frankfurt. The bar's set high and I aim to fly over it!
Sunday, 28 February 2016
Sunday, 21 February 2016
Want to complete an Ironman?
There has been a lot of miles covered this week in the pool and on the turbo trainer. My swim sessions are between 3,000 metres and 3,800 metres. I'm still swimming with the pull buoy but feeling really strong and getting faster. It will be interesting when I have to ditch the pull buoy and get back to normal swimming which could be this week as I am hoping to be back to normal tomorrow night. But I'll need to build my running back up and I'm scheduled for a "gentle" 5k on Tuesday - can't wait!
I've also been concentrating on the turbo trainer which has certainly maintained my fitness. Yesterday I was meant to be going out for a 40 mile ride but the weather was horrible. There is little point in taking the risks of riding in those conditions when you can do a tough 2 hour turbo session which will keep me on target.
Today I was thinking about completing an Ironman and how I believe that anyone could complete one. People who haven't done one before often wonder how it you can complete a 2.4 mile swim, a 112 mile bike and a 26.2 mile run. They think it's impossible. But it's not. Anyone can complete one but they need to commit to a proper training plan. In my case it involves 9 months of training 6 days a week and on a lot of those days, like today, you have a double training session. Your diary creates challenges such as tomorrow when I have a double session. I'd normally swim at 7am and turbo in the evening. But I have my final massage, hopefully, to help my hamstring at 5pm and it wouldn't be advisable to train after that. Therefore my turbo session will need to take place at 5am to allow me time for a snack before heading off to the swimming.
Every session is "money in the bank". What I mean by that is that if you complete all your sessions then you can "spend the money" at the event with an excellent chance of a good result. Miss training sessions and you will "over draw" your account and put at risk your completion of the event. Anyone can complete an Ironman, it just takes a strong desire and determination to put in the training. If I can do it, anyone can. Set your goal and go for it!
I've also been concentrating on the turbo trainer which has certainly maintained my fitness. Yesterday I was meant to be going out for a 40 mile ride but the weather was horrible. There is little point in taking the risks of riding in those conditions when you can do a tough 2 hour turbo session which will keep me on target.
Today I was thinking about completing an Ironman and how I believe that anyone could complete one. People who haven't done one before often wonder how it you can complete a 2.4 mile swim, a 112 mile bike and a 26.2 mile run. They think it's impossible. But it's not. Anyone can complete one but they need to commit to a proper training plan. In my case it involves 9 months of training 6 days a week and on a lot of those days, like today, you have a double training session. Your diary creates challenges such as tomorrow when I have a double session. I'd normally swim at 7am and turbo in the evening. But I have my final massage, hopefully, to help my hamstring at 5pm and it wouldn't be advisable to train after that. Therefore my turbo session will need to take place at 5am to allow me time for a snack before heading off to the swimming.
Every session is "money in the bank". What I mean by that is that if you complete all your sessions then you can "spend the money" at the event with an excellent chance of a good result. Miss training sessions and you will "over draw" your account and put at risk your completion of the event. Anyone can complete an Ironman, it just takes a strong desire and determination to put in the training. If I can do it, anyone can. Set your goal and go for it!
Sunday, 14 February 2016
Webbed feet!
I've said it before but training for ironman is a journey and you need to enjoy it because on the day you can't guarantee you will complete the course - so many things can go wrong. A kick in the face in the water, a mechanical or accident on the bike, tripping over a kerb on the run...the list goes on. There are no guarantees. Therefore enjoy the 8 months (in my case) of training and make your first objective to get to the start line injury free.
This is the reason I am taking a few weeks off running. A hamstring tweak means I am giving it a rest but as a result am focusing on my swimming. I've been in the pool so much in the last week I feel as though I have webbed feet. But the good news is my times are improving. It's not rocket science. I am using a pool buoy to protect my hamstring and this is allowing me to concentrate on my technique up front. It will be interesting to compare my times when the pool buoy is removed.
I'm also doing a lot of work on the turbo trainer which is keeping my fitness levels up. I had the opportunity both on Saturday and Sunday to go outside on the bike but with the risk of ice and the low sun causing problems for drivers I decided to stay indoors.
139 days to go and I have a lot of hard work ahead. At this stage I can't imagine going out for 5 hours on the bike followed by a run, but I know it's coming. I know I'll be putting in some long runs but that I will need to build back up to this over time. It's an exciting journey and I am loving feeling so fit. Having a plan to follow makes it a lot easier and I have my coach to thank for it as she adjusts it as my circumstances (work/injury) dictates. In the meantime the unwavering support of my wife who has to juggle washing piles of smelly lycra with managing the family, work and squeezing in a social life deserves a medal!
This is the reason I am taking a few weeks off running. A hamstring tweak means I am giving it a rest but as a result am focusing on my swimming. I've been in the pool so much in the last week I feel as though I have webbed feet. But the good news is my times are improving. It's not rocket science. I am using a pool buoy to protect my hamstring and this is allowing me to concentrate on my technique up front. It will be interesting to compare my times when the pool buoy is removed.
I'm also doing a lot of work on the turbo trainer which is keeping my fitness levels up. I had the opportunity both on Saturday and Sunday to go outside on the bike but with the risk of ice and the low sun causing problems for drivers I decided to stay indoors.
139 days to go and I have a lot of hard work ahead. At this stage I can't imagine going out for 5 hours on the bike followed by a run, but I know it's coming. I know I'll be putting in some long runs but that I will need to build back up to this over time. It's an exciting journey and I am loving feeling so fit. Having a plan to follow makes it a lot easier and I have my coach to thank for it as she adjusts it as my circumstances (work/injury) dictates. In the meantime the unwavering support of my wife who has to juggle washing piles of smelly lycra with managing the family, work and squeezing in a social life deserves a medal!
Sunday, 7 February 2016
Childhood ambition
I was reflecting today about the journey I am on as an "athlete" as I was swimming in the warm up pool at Tollcross. There was a competition on in the main pool and the young athletes were in the lane beside me moving at a considerably faster pace. I wonder if any of them will make it to major events such as the Olympics? As a kid I'd always wanted to be a professional sportsman but although I had the desire, I didn't have the ability. The nearest I got was becoming a professional tennis coach but that wasn't a full time position 30 years ago, there were very few positions available.
The reason I'm writing about this now is that I realise that working towards Ironman is as close as I'll get to being a full time athlete. Obviously I'm part time (very part time!) but it's following a proper training schedule and being monitored and motivated by a coach that gives me the feeling of preparing properly for a serious event.
The Frankfurt Ironman is the European Championships which means I'll be mixing with the top pros. The bike circuit involves 2 loops so at some stage they will come flying past but as its a staggered start with the "oldies" going off last, they will be finished before I start my run.
Anyone who is involved in sport will watch their heroes and imagine what it would be like to be "that good" but us weekend warriors should be proud whether we are trying to break an hour for a 10km run, swim your first mile or tackle your first triathlon. The important thing is we're out there doing the best we can and getting fitter at the same time. If your prepared to get out their then be proud of what you are doing. I guarantee that someone will be motivated by seeing you out there. Enjoy the journey.
The reason I'm writing about this now is that I realise that working towards Ironman is as close as I'll get to being a full time athlete. Obviously I'm part time (very part time!) but it's following a proper training schedule and being monitored and motivated by a coach that gives me the feeling of preparing properly for a serious event.
The Frankfurt Ironman is the European Championships which means I'll be mixing with the top pros. The bike circuit involves 2 loops so at some stage they will come flying past but as its a staggered start with the "oldies" going off last, they will be finished before I start my run.
Anyone who is involved in sport will watch their heroes and imagine what it would be like to be "that good" but us weekend warriors should be proud whether we are trying to break an hour for a 10km run, swim your first mile or tackle your first triathlon. The important thing is we're out there doing the best we can and getting fitter at the same time. If your prepared to get out their then be proud of what you are doing. I guarantee that someone will be motivated by seeing you out there. Enjoy the journey.
Sunday, 31 January 2016
The wet month
January has been a wet month in more ways than one. The weather has been atrocious and outdoor training outside has been miserable. But the weather isn't the wet I'm referring to. It's become fashionable for January to go "dry" however a stag weekend, 70th birthday party and a family wedding meant there was an overdose of "liquid carbs" which made the training even harder.
The last session of the month was a 3,200 m swim today and I was happy to have finished it.
There is 153 days to go and I've got a slight hamstring niggle but a bit of tlc and it will be fine. It's a fact that 80% of runners are always running with some sort of niggle / injury. The key is how you deal with it.
I'm missing the group swims, runs and bike rides as having company helps the motivation but this will happen in the coming months. For ironman distance you do have to train on your own in order to prepare your mind to handle the boredom of the distances you have to complete. In one swim session this week I got 10 seconds of chat before we started , 15 seconds between one of the sets however we did get a coffee afterwards.
I'm looking forward to the lighter nights and mornings which hopefully will coincide with better weather. I'll also be planning a training camp in the sun in order to get some big miles in on the bike and open water swimming. Before I know I'll be putting in 4 & 5 hour bike rides and practicing eating on the bike - can't wait!
The last session of the month was a 3,200 m swim today and I was happy to have finished it.
There is 153 days to go and I've got a slight hamstring niggle but a bit of tlc and it will be fine. It's a fact that 80% of runners are always running with some sort of niggle / injury. The key is how you deal with it.
I'm missing the group swims, runs and bike rides as having company helps the motivation but this will happen in the coming months. For ironman distance you do have to train on your own in order to prepare your mind to handle the boredom of the distances you have to complete. In one swim session this week I got 10 seconds of chat before we started , 15 seconds between one of the sets however we did get a coffee afterwards.
I'm looking forward to the lighter nights and mornings which hopefully will coincide with better weather. I'll also be planning a training camp in the sun in order to get some big miles in on the bike and open water swimming. Before I know I'll be putting in 4 & 5 hour bike rides and practicing eating on the bike - can't wait!
Sunday, 24 January 2016
Back on the road!
Have you missed my chat? Apologies for missing last week but I was on a long stag weekend! I know, I'm too old for that stuff but it was my nephews stag and both my sons were going so I had to "do my bit". We had a great weekend but it meant the week before was a heavy training schedule as was the week after.
If I needed any proof that alcohol wasn't good for you it came on Monday when my turbo results weren't good. I was tired and my heart rate was higher than normal. The following day I died in the pool. But the results for the rest of the week got better and better. On Friday I had a great turbo session and a strong 10k run. On Saturday I was out on the road with the boys on the bike as there was a weather window. 2hrs 45 mins and my stats looked great. The turbo training really is making me fitter and it's showing - still a lot of work to go.
Today, after a few glasses of wine at a 70th party the night before, I swam 3,200 metres a bit slowly. It wasn't helped by my leaking goggles and the need to constantly adjust them. I got home and fuelled up as I then headed out for a 1hr 50 min run in preparation for a half marathon next month. This was tough after a long week but it was as much about the mental training than the physical. I ground it out and it looks like I am set for a reasonable half marathon if the training goes to plan.
As always there are scheduling problems and it seems that since mid December I've had a social life! It doesn't mix with the training but you've got to live as well as train. This week will be a lighter weeks training as I'm away for a few days at a wedding - more socialising! But the constant reviews of my stats and my programme mean that with 22 weeks to go, good progress has been made. Just need to keep healthy and injury free. Till next week - cheers.
If I needed any proof that alcohol wasn't good for you it came on Monday when my turbo results weren't good. I was tired and my heart rate was higher than normal. The following day I died in the pool. But the results for the rest of the week got better and better. On Friday I had a great turbo session and a strong 10k run. On Saturday I was out on the road with the boys on the bike as there was a weather window. 2hrs 45 mins and my stats looked great. The turbo training really is making me fitter and it's showing - still a lot of work to go.
Today, after a few glasses of wine at a 70th party the night before, I swam 3,200 metres a bit slowly. It wasn't helped by my leaking goggles and the need to constantly adjust them. I got home and fuelled up as I then headed out for a 1hr 50 min run in preparation for a half marathon next month. This was tough after a long week but it was as much about the mental training than the physical. I ground it out and it looks like I am set for a reasonable half marathon if the training goes to plan.
As always there are scheduling problems and it seems that since mid December I've had a social life! It doesn't mix with the training but you've got to live as well as train. This week will be a lighter weeks training as I'm away for a few days at a wedding - more socialising! But the constant reviews of my stats and my programme mean that with 22 weeks to go, good progress has been made. Just need to keep healthy and injury free. Till next week - cheers.
Sunday, 10 January 2016
Back to the routine
Having played at full time athlete over the festive period; train,eat and rest I've now returned to normality. That means early morning and early evening training sessions, on the same day. It's never easy getting back into the routine so it's been a busy and tiring week. On Wednesday the only way I could stick to the schedule was by being on my turbo trainer by 5.30am. Once I'd finished my day I had another session to do. The reason for mentioning this is to show what's required if you have have a goal that you are determined to achieve. This is a 9 month journey and every day counts - only 173 to go.
So on Friday I had a key session that was interrupted by the total incompetence of Tollcross Swimming. I wasn't happy and the session had been going so well. So tomorrow it will be repeated because the results are important.
The weather on Friday was horrendous with deep snow and followed by heavy rain which has flooded the roads and anywhere to run. Today I was up to my knees in water trudging through the forest. It wasn't a great run as I was suffering from a gloopy throat but I got through it and then headed off for a long swim. The results weren't great as I tried to pace myself but, rightly, got my butt kicked by my coach as she reminded me that I should have given 100% in each session and that she designs them with my fitness level and goals in mind. Point taken coach!
Next week will be challenging as I am travelling and then have a stag party at the weekend - yes I know, at my age! My nephew is getting married and this weekend coming I'll be there with my two boys but I have permission to have a few days off. However I will be taking my running shoes and am looking forward to some fresh air to blow away the cobweb! Life gets back to normal!
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