It's amazing how time flies and the memory of the pain fades! But the pictures tell a different story. Every day I have felt shattered by the end of the working day. I didn't sleep too well for the first few nights but your nervous system is shot to bits and needs time. My aches and pains disappeared within 4 days but my energy level is low. Some of my Frankfurt team mates have been out for a couple of bike rides despite advice to the contrary and I really hope they don't get injured. I was under strict instructions not to do anything, other than say 10 minutes yoga a day, and for 2 weeks I have done just that.
Today however I went out for a bike ride to spin my legs. It was a windy ride and all the way out was straight into wind. As a result I changed my plan and didn't go over the "rig" as not only would it have been very exposed, but my legs were telling me they were'nt ready for this level of effort. I plan to increase the yoga and start swimming twice a week. Running is at least 2 weeks away.
I've been eating like a horse and am pleased to report that I've gained 3 pounds - 147lbs! My face has lost it's gaunt look and soon my clothes will fit. By the end of the month I will have my plan in place for my 2017 goal, the Grand to Grand Ultra in the Grand Canyon in September 2017. However there is much work to be done in getting my body strong and flexible enough to take the strains of the training and the event itself. My blog will follow the journey and I hope you will too.
But let me sign off from the 2016 Ironman journey with some amazing news. The Ironman organisation wrote to me to tell me that as a result of my Frankfurt Ironman race I am ranked in my age group (55-60, although not 55 till December) 13 in the UK and 259 in the World! Wow that was unexpected and a good place to finish my short Ironman career! A new chapter will start in August.
Sunday, 17 July 2016
Monday, 4 July 2016
Mission accomplished
What a day yesterday was. The Ironman European Championships with over 3,000 competitors. Breakfast at 4am then a bus to the swim start. I had agreed a strategy with my coach which was push hard on the swim and hard on the bike and hang on in the run as we weren't sure if my hamstring would hold up following the tear 5 weeks ago.
The swim was amazing and I was out of the water in 1hr 9min. A PB by 4 minutes and it felt easy - the training had paid off. Onto the bike and it was a fast start. I was averaging over 30kmph and on the tribars 98% of the time. There were some strong winds and on the exposed parts you had to work hard. With 40 km to go (total distance 180 km) the rain came on chilled me to the bone as I was only wearing a sleeveless trisuit. I knew I was on for a good time and came flying into Frankfurt finishing in 5hrs 54mins averaging over 30 kph - unbelievable. Then the problems started.
My left leg was twitching uncontrollably and with cold hands I could hardly tie my shoe laces. 100m into the run I had to stop as I had cramp in my left (not injured) hamstring. I stretched it off and at the first two water stops and took salt with my water which helped. I was aiming for a record breaking 3hrs 59 mins marathon but by half way knew I wasn't going to make it. My lower back was starting to hurt from being on the tribars for so long and it was altering my running position - I was starting to double over as I ran. I was now walking the feed stations and knew this was now about survival and nothing else. Thinking about the money I was raising for Maggie's spurred me on but I was really hurting. Every step was painful in my quads and my feet and I was having to walk more in order to straighten up my back. I'd stop, try and straighten up and push my pelvis forward then start running or should I say shuffling! By the end this method lasted 50m before I had to walk and repeat the exercise.
I was walking 500m before the end and the amazing crowds were screaming at me to run - it's only 500m they said. Felt like 5,000m to me. But then you reach the chute heading into the grandstands which is lined 10 deep with screeming supporters. Your name is on your number so they are all shouting encouragement. So stooped like Quasimodo, hardly able to look up I shuffled up the chute. I would love to have run into this arena as the noise was unbelievable. Everyone likes to see someone struggling to the line so along with the announcer they were screaming encouragement as I staggered past the dancing girls. I must have had 5 people run past me on that last 20m but it didn't matter I reached the finish line. I tried to stand up straight for a picture but couldn't - the bells the bells I thought! Big heavy medal place around my neck, which didn't help, and straight onto a trolley with 2 paramedics and whisked away to the medical tent!
Attached to an IV drip and 2L pumped in and three holes made in my big toe to alleviate the pressure from the blood trapped there. My team mates came and got me and took me home, but not before taking pictures!
I did say this was my last ironman and I meant it. It was good to go out with a PB (by 45 mins) of 11:50 but had my training schedule not being affected through illness and injury I was hoping for 11:30. But hey, sub 12. I'll take that any day at 54 and my first Ironman in 4 years and I finished in the top third of my age category which is a good note to retire on.
It just leaves me to thank a few people, too many to mention, who got me across that line. First of all there is you. One of the reasons I write this blog is it forces me to do what I said I was going to do - I can't wimp out because what would I tell you? Yesterday proved that point. I could have (and some would say should have) given up half way through the marathon so thank you.
Then there is my coach Genevieve Freeman who put together the most amazing training programme over the last 10 months. We started when I was injured and she adapted it to take account of my family life, work and other injuries that occurred. Her believe and encouragement never waivered and she got me there.
My team mates at ATHelite are brilliant. What a special, friendly bunch of people who cajole you into greater things. Within days they will be posting the finish video of me with pictures of me in the medical tent but it's that kind of special humour that spur me on. They may call me "Old Spice" but yesterday I delivered the result! Back home they were all following the race on FB shouting encouragement to us online - we knew they be reacting every time we went over a timing mat and that helped me.
But behind every successful triathlete is someone picking up everything else including a lot of smelly lycra and listening to never ending statistics about my training. Fiona Stewart without you I could never have done it so thank you from the bottom of my heart. And while I will continue to take on daft challenges (it's in my DNA), no more Ironman. Now let's go and catch up on a social life. I've got weight to put on!
The swim was amazing and I was out of the water in 1hr 9min. A PB by 4 minutes and it felt easy - the training had paid off. Onto the bike and it was a fast start. I was averaging over 30kmph and on the tribars 98% of the time. There were some strong winds and on the exposed parts you had to work hard. With 40 km to go (total distance 180 km) the rain came on chilled me to the bone as I was only wearing a sleeveless trisuit. I knew I was on for a good time and came flying into Frankfurt finishing in 5hrs 54mins averaging over 30 kph - unbelievable. Then the problems started.
My left leg was twitching uncontrollably and with cold hands I could hardly tie my shoe laces. 100m into the run I had to stop as I had cramp in my left (not injured) hamstring. I stretched it off and at the first two water stops and took salt with my water which helped. I was aiming for a record breaking 3hrs 59 mins marathon but by half way knew I wasn't going to make it. My lower back was starting to hurt from being on the tribars for so long and it was altering my running position - I was starting to double over as I ran. I was now walking the feed stations and knew this was now about survival and nothing else. Thinking about the money I was raising for Maggie's spurred me on but I was really hurting. Every step was painful in my quads and my feet and I was having to walk more in order to straighten up my back. I'd stop, try and straighten up and push my pelvis forward then start running or should I say shuffling! By the end this method lasted 50m before I had to walk and repeat the exercise.
I was walking 500m before the end and the amazing crowds were screaming at me to run - it's only 500m they said. Felt like 5,000m to me. But then you reach the chute heading into the grandstands which is lined 10 deep with screeming supporters. Your name is on your number so they are all shouting encouragement. So stooped like Quasimodo, hardly able to look up I shuffled up the chute. I would love to have run into this arena as the noise was unbelievable. Everyone likes to see someone struggling to the line so along with the announcer they were screaming encouragement as I staggered past the dancing girls. I must have had 5 people run past me on that last 20m but it didn't matter I reached the finish line. I tried to stand up straight for a picture but couldn't - the bells the bells I thought! Big heavy medal place around my neck, which didn't help, and straight onto a trolley with 2 paramedics and whisked away to the medical tent!
Attached to an IV drip and 2L pumped in and three holes made in my big toe to alleviate the pressure from the blood trapped there. My team mates came and got me and took me home, but not before taking pictures!
I did say this was my last ironman and I meant it. It was good to go out with a PB (by 45 mins) of 11:50 but had my training schedule not being affected through illness and injury I was hoping for 11:30. But hey, sub 12. I'll take that any day at 54 and my first Ironman in 4 years and I finished in the top third of my age category which is a good note to retire on.
It just leaves me to thank a few people, too many to mention, who got me across that line. First of all there is you. One of the reasons I write this blog is it forces me to do what I said I was going to do - I can't wimp out because what would I tell you? Yesterday proved that point. I could have (and some would say should have) given up half way through the marathon so thank you.
Then there is my coach Genevieve Freeman who put together the most amazing training programme over the last 10 months. We started when I was injured and she adapted it to take account of my family life, work and other injuries that occurred. Her believe and encouragement never waivered and she got me there.
My team mates at ATHelite are brilliant. What a special, friendly bunch of people who cajole you into greater things. Within days they will be posting the finish video of me with pictures of me in the medical tent but it's that kind of special humour that spur me on. They may call me "Old Spice" but yesterday I delivered the result! Back home they were all following the race on FB shouting encouragement to us online - we knew they be reacting every time we went over a timing mat and that helped me.
But behind every successful triathlete is someone picking up everything else including a lot of smelly lycra and listening to never ending statistics about my training. Fiona Stewart without you I could never have done it so thank you from the bottom of my heart. And while I will continue to take on daft challenges (it's in my DNA), no more Ironman. Now let's go and catch up on a social life. I've got weight to put on!
Monday, 27 June 2016
Getting to the start line
I can almost taste the start line. The final preparations are being made. Today my bike, and 7 others, we picked up from my house and are on their way to Frankfurt where we will be reunited on Friday. I was reading through some old blogs when I first signed up for Frankfurt and at the time I said it will be here before I know it - and it is. When my pals were dropping off their bikes most were saying that for various reasons they hadn't done as much training as they needed to have done. This is a normal feeling as the doubts creep in. Controlling your thoughts is key otherwise you waste a lot of nervous energy on these thoughts.
I checked with the hotel to make sure we could get breakfast at 4am on race day and that I'd have access to a microwave to make my porridge. The "breakfast of champions" is my staple diet and is essential to make sure I am fuelled for my swim. I don't want to risk any other breakfast as keeping your stomach happy can make or break your race.
Tonight I went for my first run in 5 weeks. It was 3km! My hamstring felt good but who knows how it will be after 2.4 mile swim and 112 mile bike. My thinking is it will be warmed up and ready to have the run of a lifetime - I have goals I want to achieve as this is my last full Ironman.
The journey has been amazing and last week when I knew I was going to make the start line I put up my just giving page for Maggie's - www.justgiving.com/derek-stewart4 so far we've raised £2,345! Unbelievable. I'm aiming for £5,000 so if you have any spare cash then your support would be appreciated.
I've only a few training sessions left before the race and I must remain focused on the task. The logistics in packing is hard enough never mind everything in the run up to make sure I am standing at the start line in the best possible physical and mental condition. This is the nearest I'll ever get to being a professional athlete which is what makes it so exciting. Being inside "the ropes" while being cheered on by tens of thousands of spectators will be really special. Over 3,000 competitors will all have there own story as to how they reached the start line and more importantly why. Thank you for following my journey and supporting me along the way. I'll post a pre-race blog before the race and then follow up the race with a blog on the Monday. Bring on 3rd July.
I checked with the hotel to make sure we could get breakfast at 4am on race day and that I'd have access to a microwave to make my porridge. The "breakfast of champions" is my staple diet and is essential to make sure I am fuelled for my swim. I don't want to risk any other breakfast as keeping your stomach happy can make or break your race.
Tonight I went for my first run in 5 weeks. It was 3km! My hamstring felt good but who knows how it will be after 2.4 mile swim and 112 mile bike. My thinking is it will be warmed up and ready to have the run of a lifetime - I have goals I want to achieve as this is my last full Ironman.
The journey has been amazing and last week when I knew I was going to make the start line I put up my just giving page for Maggie's - www.justgiving.com/derek-stewart4 so far we've raised £2,345! Unbelievable. I'm aiming for £5,000 so if you have any spare cash then your support would be appreciated.
I've only a few training sessions left before the race and I must remain focused on the task. The logistics in packing is hard enough never mind everything in the run up to make sure I am standing at the start line in the best possible physical and mental condition. This is the nearest I'll ever get to being a professional athlete which is what makes it so exciting. Being inside "the ropes" while being cheered on by tens of thousands of spectators will be really special. Over 3,000 competitors will all have there own story as to how they reached the start line and more importantly why. Thank you for following my journey and supporting me along the way. I'll post a pre-race blog before the race and then follow up the race with a blog on the Monday. Bring on 3rd July.
Sunday, 19 June 2016
Marginal gains
Today is a day for reflection as it's Father's Day. I was spoiled by the kids and had a wonderful day but before the festivities I was out on the bike for a couple of hours at 7am, and in the pool at 9.30 And I had time to remember my dad who passed in 1990 and I wondered what he'd have made of this madness called Ironman? He probably would have been proud but thought I was nuts which sums up what my kids think.
This time in 2 weeks I hopefully will have completed Ironman Frankfurt and be enjoying a well earned beer and a steak. I'll have a broad grin on my face as this is my last Ironman. After 9 months of training totalling over 2,400 hours, I will get my life back again. But until then I still have work to do.
At this stage it's all about marginal gains. Improving my speed on every training session will make a difference over the swim, bike and run. So shorter but intense sessions are the order of the day and I can see the improvement. I'm also entering the final preparation stage. Testing all my gear, having the bike serviced, arranging for my bike to get to Frankfurt and the all important insurance. Race strategy will be discussed with my coach along with my race nutrition. Nothing will be left to chance.
The excitement is building as is the wind up amongst my 7 fellow team mates which will add some "spice" on the day.
And finally. Now that I know I will make the start line I have launched my fund raising for Maggie's Cancer Caring Centres. Supporting Maggie's has helped me get out of bed when it's 5.30am on a dark snowy winters morning to run. It's an amazing charity and if you know anyone with cancer please encourage them to go along for practical and emotional support. I'd be so greatful if you could donate. My page is www.justgiving.com/Derek-Stewart4 . Thanks for your support.
This time in 2 weeks I hopefully will have completed Ironman Frankfurt and be enjoying a well earned beer and a steak. I'll have a broad grin on my face as this is my last Ironman. After 9 months of training totalling over 2,400 hours, I will get my life back again. But until then I still have work to do.
At this stage it's all about marginal gains. Improving my speed on every training session will make a difference over the swim, bike and run. So shorter but intense sessions are the order of the day and I can see the improvement. I'm also entering the final preparation stage. Testing all my gear, having the bike serviced, arranging for my bike to get to Frankfurt and the all important insurance. Race strategy will be discussed with my coach along with my race nutrition. Nothing will be left to chance.
The excitement is building as is the wind up amongst my 7 fellow team mates which will add some "spice" on the day.
And finally. Now that I know I will make the start line I have launched my fund raising for Maggie's Cancer Caring Centres. Supporting Maggie's has helped me get out of bed when it's 5.30am on a dark snowy winters morning to run. It's an amazing charity and if you know anyone with cancer please encourage them to go along for practical and emotional support. I'd be so greatful if you could donate. My page is www.justgiving.com/Derek-Stewart4 . Thanks for your support.
Sunday, 12 June 2016
Tweaking the training
I spend a lot of my time talking about setting stretching goals and getting out of your comfort zone (or death zone as I refer to it). Talking about it is one thing. Doing it is a whole different ball game. But what I love about stretching goals is how it pushes you to your limit. If I didn't have the goal of Ironman Frankfurt in 3 weeks today, I'd be resting my injured hamstring and setting my sights on another goal in the future. However as I have that goal I am working hard with my coach to be in the best possible condition for race day.
This means the balance of the training has changed. More focus on my swimming as its a great way of staying fit without aggravating my leg. The bike sessions have been shortened but I'm still working hard. Running has been replaced with cross trainer sessions (and I thought turbo training was boring!).
The benefit of the change is my body is getting an extra rest and feeling good for it. My chimp is getting used to the change and the fact I've done the distance, and more, before so it's a question of managing any pain and not doing anything stupid. While my team mates will be enjoying reducing their training by tapering, I'll be maintaining a steady training regime.
And all because I have a goal, I've publicised it and as of 10 minutes ago I've bought my race gear so I'm committed (some say I should be). We're getting close. My work diary has been arranged to allow no interference with my training in the run up to the event. It's been a fantastic journey over the last 9 months and I'm looking forward to the "icing on the cake"! Thank you all for following my blog and on the day you'll be able to follow me via a live tracker - details to follow. Just remember that the comfort zone promotes no growth, in fact your going backwards hence the reason I call it the death zone. So why not set yourself a stretching target to work towards? Go on. Go on go on. You know you want to!
This means the balance of the training has changed. More focus on my swimming as its a great way of staying fit without aggravating my leg. The bike sessions have been shortened but I'm still working hard. Running has been replaced with cross trainer sessions (and I thought turbo training was boring!).
The benefit of the change is my body is getting an extra rest and feeling good for it. My chimp is getting used to the change and the fact I've done the distance, and more, before so it's a question of managing any pain and not doing anything stupid. While my team mates will be enjoying reducing their training by tapering, I'll be maintaining a steady training regime.
And all because I have a goal, I've publicised it and as of 10 minutes ago I've bought my race gear so I'm committed (some say I should be). We're getting close. My work diary has been arranged to allow no interference with my training in the run up to the event. It's been a fantastic journey over the last 9 months and I'm looking forward to the "icing on the cake"! Thank you all for following my blog and on the day you'll be able to follow me via a live tracker - details to follow. Just remember that the comfort zone promotes no growth, in fact your going backwards hence the reason I call it the death zone. So why not set yourself a stretching target to work towards? Go on. Go on go on. You know you want to!
Sunday, 5 June 2016
27 days to go
When I pressed the enter button for Frankfurt Ironman just over 300 days ago, I was recovering from a double foot injury and needed something to focus on. It's hard to believe that the race is only 27 days away. 99% of athletes usually say they are behind in their training for one reason or another. There's always a nagging doubt but this is normal. However the last two weeks training have been the opposite of what they should have been due to illness and now a torn hamstring. So plan B is being put into place.
My fellow athletes have been putting in the hard miles just as the weather has turned good which is perfect timing. They will start to taper their training in the last few weeks to allow their body to recover before the race. Plan B is, I've had my taper, I feel great, apart from my hamstring, so now I need to build the miles back up! Running is out but my physio is confident the work I am doing on a cross trainer will be a good substitute and allow the hamstring to recover.
In an earlier post I said you had to enjoy the 9 month training journey because sometimes you don't make the start line never mind the finishline. I've enjoyed my journey this far and my PB at the 70.3 a few weeks back demonstrated how the hard work had paid off. Now I just need to be careful with my hammy to make sure I get to the start line in good shape.
Life doesn't always go to plan but you have to dust yourself down and get back on track. I can hear cries of ""rule 5" from the cyclists out there but don't worry, there will be a lot of rule 5 being applied! Completing an Ironman successfully is more about your mental strength than anything else. My chimp is being reprogrammed so we deliver Plan B successfully. Can't wait to be standing at the start line ready to dive into the water and start another adventure.
Sunday, 22 May 2016
Race season begins
Triathletes train hard all winter so they can be ready for the summer race season. My season is only going to involve two races; last week's 70.3 Swashbuckler Ironman and in 41 days time, my "A race", the Frankfurt Ironman. All my training is built around these dates and it gets adjusted as and when required depending on my physical condition or life / work commitments. This week has been an easier week as I recovered fully from my efforts last week. Best to let my body recover as last week I gave it everything to achieve my PB.
The focus then went on my club mates who were taking part in different events around Europe this weekend. It was exciting to be watching the updates on Facebook as they battled against the conditions and each other. Not everyone achieved their desired result but this will just make them all the more determined. Congratulations to those that did. This is the culmination of their winter training and in 41 days time it will be my turn. All I have got to do is double the distance and try and maintain the same pace! Between now and then my body will be put through hell! I'm approaching the final stretch of a 9 month programme and all sessions at this stage are crucial. Planning the diary, work, social life and training will take over so if you're wanting to catch up over a beer best leave it till after 3 July!
The focus then went on my club mates who were taking part in different events around Europe this weekend. It was exciting to be watching the updates on Facebook as they battled against the conditions and each other. Not everyone achieved their desired result but this will just make them all the more determined. Congratulations to those that did. This is the culmination of their winter training and in 41 days time it will be my turn. All I have got to do is double the distance and try and maintain the same pace! Between now and then my body will be put through hell! I'm approaching the final stretch of a 9 month programme and all sessions at this stage are crucial. Planning the diary, work, social life and training will take over so if you're wanting to catch up over a beer best leave it till after 3 July!
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