Yoga to the rescue

A mid-week break with the family was just what the doctor ordered.  My ankle was slightly swollen and tender so I didn't run until Thursday - it was ok but took a while to feel normal.  But I did three days of yoga practice with my wife putting me through my paces - it was hard but I feel great.  Taking today off and the real training starts tomorrow.  The next three months are going to be tough but with events to look forward to it will keep me focused.

Fresh legs

Couldn't believe how good my legs felt in the pool this morning.  Swimming after a hard run normally helps them recover quickly but they felt great.  My ankle benefited from the non load bearing workout and I am going to give it some LTC over the next few days.  Surprisingly my arms felt tired.  Kept it to a short but hard session, now I'm going to take a couple of days off for good behaviour!  Should manage a couple of short, fast runs this week and I have a 25 mile bike time trial on Sunday followed by a run.  That will be my last brick session before the duathlon.

Close call

Today I went for a longer than normal run to get some mileage in my legs as I am potentially running a half marathon for a team taking part in the Highland Fling at the end of the month - I'm the sub runner.  So I completed a hilly 20 km (13 miles) in 1hr 38 mins and was happy especially as I had a wee accident with 5km to go.  I was running on a narrow B road and there was two cars approaching from opposite sides.  I moved over to the side of the road and went over on my ankle landing straight in a puddle at the side of the road - 2 grazed knees and a grazed hand.  If that wasn't bad enough it was in full view of a double ironman and a 2 time completer of the Marathon De Sables!  They ran the next 2 km with me before they went off into the wilderness as they were out for a long run.  It just goes to show how easy you can be ruled out with an injury and how you must concentrate all the time.  The ankle seems fine but I will switch to swimming for the next couple of days to give it a rest.

Brick session

Brick sessions are good but hard at any time, but as I prepare for my first duathlon they are essential as it prepares my legs and my mind.  I ran for 2.64 km with a reasonable average pace, then cycled in really windy conditions for 20.25 km at around my average speed but good considering the wind.  I then got off the bike and ran 5.75 km a fraction slower than my fast run on Thursday so this was real progress based on what had gone before.
The mind part is for when you get off the bike with heavy legs, or at least that's how they feel as you start to run and from my house it's straight up hill!  But the marker is now down.  Longer run tomorrow then possibly a swim on Monday before leaving for Centre Parcs.  I'll be concentrating on my running when I'm there along with relaxing and the odd glass or six of wine as I relax with my wife.  I don't expect to see the kids for most of the break as they will have their friends to hang out with, unless they want fed or need money - nothing changes there then!

Time passes

What a busy week this has been as I try and get my fitness back to a decent level.  Wit h the Duathlon 2 weeks away my focus has changed to running and the bike.  On Tuesday I ran 10km, 1st real run in 3 months, in 48 minutes which for a starter on a hilly course is ok.  I am aiming to get much closer to 45 minutes by the time I do the UK 70.3 Ironman as the speed training will help my half marathon time.  I was then travelling for two days but when I got back I pulled on the running shoes and did a fast 5.7k run and felt good after it - progress.
Today was a 2,500m swim including 2 x 800m.  I am a few weeks away from getting back to my swim fitness.  I picked up my rear wheel which was being repaired so weather permitting I will be doing bike/run sessions.  It's great to have an even to aim for as it concentrates the mind.  Hope you're all out this weekend making giant steps towards your goal as our Neil is.  I'll catch up with him when I get back from a weeks holiday where I'll be working on my running.  By for now.

Too good to resist

I got home early from the office and as I had no kid duties (taxi service) until later and it was such a nice day I decided to go out for my first run in months (except my wee short effort in Lanza).  Running gives you time to think and look at spring all around you.  It also made me think how sport is so good for you.  It makes you feel food, encourages you to eat healthily (when I feel fit I'm like a pregnant woman craving for healthy food!) and it also can provide you with a life skill. 
Take my eldest son who is just turning 17.  He's sitting his highers but decided to sit his Life Guard Award so that he can get well paid part-time work in his final year at school.  He's fitter as a result, has successfully passed and has a job interview for a life guard post on Wednesday.  If he hadn't had the goal of earning some money or having a plan "B" if things don't work out, he'd never have bothered getting in the pool.  So the moral of the story is, getting fit can have additional benefits and setting the goal in the first place will increase you chances of success.  If nothing else he can save me when I am struggling in the pool!

Fire Alarm

Was just getting into the session in the pool this morning when we were ushered out of the pool due to a fire alarm.  At least they didn't make us stand outside but it did cut the session short.  My focus will shift over the next 2 weeks to running and cycling as I have the Ayr Duathlon (5km run, 20km bike, 5km run).  The ATHelite team competed in the Stirling Duathlon on Sunday (10km run, 40km bike, 5km run) and were saying how tough it was - not for Gen who came in 3rd in the ladies!  Mixing up the disciplines requires practice so it will be bike/run seesions for me for the next 3 weeks and I'll use the swimming to give my legs a break.