Company on the run

Today was the Strathaven 50 cycle (and run!) race.  However as I was attending Ali's golf club championships I didn't have enough time to take part so I decided to sneak in a quick 9.5 mile run.  I've only run once in the last month and that was only 3 miles so stepping up the mileage on legs that has 59 miles of cycling in the day before was going to be tough.  I'm delighted to say I was happy with the pace although the last mile was sore and I think my left ham string is going to need some tlc over the next couple of days.  I cheered on the riders as they went past and I am sue some thought I was running in the race but that's not on my agenda for a few years yet, if ever.
So a good hard weekends training and next week will involve some swimming which will help loosen of my ham string, some cycling and two games of golf (business golf you understand)!  As for Ali he did reasonably well but had there being a prize for brightest golf outfit he'd have one it hands down as he looked like he'd been tangoed!

...and the hills get bigger!

Today I was out with the Bat Fasterds Cycling Group that are preparing for the Bealach Mor with me.  They took me through some nice countryside, then down the coast where we got lost of verbal abuse from ar**hole drivers who had no patience.  Then we hit "the monster hill".  The Dalry Moor Road.  Every time you think you've reached the top you turn a corner and the hill continues.  It was an excellent work out.  So 59 miles in the legs today at a good pace. 
Later I went for a sports massage with "Grant the torturer"!  He took it reasonably easy as I had been cycling that day but I enjoyed watching my son Ali have his first sports massage.  Surprised that the police didn't turn up with the screams that came from him - even got it on video.  It turns out he needs to do some more stretching - point proven and money well spent!

Back pain

Things happen for a reason is my take on life.  Last nights training session was called off and I was pleased as I felt tired.  Later on in the evening my lower back started to go into spasm which was uncomfortable but not sore.  It just made me think before moving.  When I woke this morning it was slighly better but still "there" so I am going to skip the running session tonight to make sure I am fit enough for the weekends big cycle.  Disappointed as I wanted to try out my new technology (my Garmin 310 watch/computer) but that can wait - always listen to the feedback from your body.
I hope I can manage a swim tomorrow morning but it will depend on how I feel in the morning.

Unexpected rest

Busy day today. My Garmin watch had to be returned due to faults and I have to thank Run4it in Tiso for giving me a full refund having had 2 replaced before - great personal service. As a result I have opted to ware a computer on my wrist - the Garmin 310. It even makes your breakfast so watch out for some amazing Management Information / key data.
The brick session was called off tonight and I'm pleased because I am feeling the effects of yesterday's APR (Australian Persuit Race)and have pains in my lower back. So a day off should do me some good. Big hilly bike ride on Saturday so I need to be fit.

A reminder about goals being relative

Tonight I was invited to an APR with the EK Roadies - serious cyclists that I had been with in Lanzarote earlier in the year. The theory is the race is handicapped and you go off in groups. I was in the first (slowest) group giving me a 10 minute start. The group is meant to "work together" I.e. Taking turns at the front and drafting behind. The group lasted 10 seconds and the APR turned into a straight race - every man for himself.
The race was over 26.44 miles and 33 minutes in the fast group who'd given me a 10 minute start, flew past. On my own I worked as hard as I could but the fast guys disappeared over the horizon. I've always said that I wasn't a cyclist and finishing 2nd last (the last person got lost!)didn't feel good but they had a big chequered flag at the finish and that brought a smile to my face. The other cyclists had finished their tea and cake but welcomed me home.
On checking my data I was delighted to see I had managed my fastest average time ever at 18.37 mph. This is a major break through so there are a few lessons to learn:
1 - Without measurements you can't tell how you are progressing.
2 - your goals should be relative to you. Comparing my 18 mph against the fast boys 25 mph isn't a fair comparison.
3 - However, being in the company of the fast boys stretches your own performance.
I've said it before but it's worth repeating - goals are relative. I'm getting there but it's a long hard road.

Head on crash

After a busy weekend pounding my legs on the bike, they need a lot of pounding, today was the first time back in the pool in a month.  I knew it wasn't going to be easy and decided to ware fins to make it slightly easier until I was more "swim fit".  After 200 metres I wanted to give up, and every 100 metres thereafter.  We did some drills and the main set was 3 x 300 metres.  In total we managed 50% of a normal session - everyone was suffering from lack of time in the pool.
The most exciting part was when one of the swimmers moved out to over take a slower swimmer and met me head on.  That was a first for me and we were lucky not to have hurt each other.  She did apologise and explained she had looked behind her before pulling out!  I'd hate to see her drive!  But at least the first session is over, it's always the worst.  I'm only "ticking over" in the pool till October anyway but will be working on my technique (or lack of) to try and become a more effecient swimmer therefore exiting the water after 2.4 miles not too knackered to cycle 112 miles which includes 9,400 ft of climbing before rounding it off with a marathon.  Oh I forgot to metion this will probably be in 30 degrees in Lanzarote where the wind will destroy me on the bike - work to be done I think!

Hill training

Better weather today although blustery wind did affect my training. I decided to take advantage of the fact my house is at the bottom of 2 big hills. So for one hour and twenty five minutes I cycled up and down one the up and down the next one. To make it slightly harder I did so in the big ring and stayed in the saddle. My glutes are suggesting tomorrow I'll know all about it so some yoga is in store for later.
You may think this would be boring but training your mind to handle boredom is part of ironman training. The blustery wind also gave me a few high speed wobbles so you need to maintain your concentration.
I think this will become a regular session for me in my preparation for the Bealach Mor.