Today was a rest day and it was much appreciated after the build up of training. Tomorrow I am swimming, turbo training and running so the sports massage I'm having at lunchtime should ease the legs, although not pleasant at the time.
I am also going undercover for charity! Movember, which takes place in November, is when men (and some women!) grow a moustache to raise money and awareness of prostate cancer. It's been 25 years since I last supported a moustache and I swore I'd never do it again. But I'm a sucker for a good cause. If you want to follow the progress of my 'tache" growing go to http://mobro.co/missionironman where there is photographic evidence - you could also pledge some funds if you were feeling generous!
As I am writing this blog I'm watching the footie and they are talking about some of the footballers supporting the cause so it just shows the power of visibility i.e. the 'tache. It's certainly easier than Ironman but some of the looks I'm getting is painful!
Thursday, 3 November 2011
Wednesday, 2 November 2011
Time management
I am often asked "where do you find the time to fit the training in?" and it's a good question. Time is not an infinite resource but we all waste so much of it. I started by examining what I did from when I woke up to when I went to bed - I needed to find a maximum of 2.5 hours a day (currently only 1.5). So I started by getting up 1 hour early (1.5 in the summer) while still managing 7.5 hours sleep. Then I looked at what I did in the evening when not being a taxi driver for the kids and was surprised how much junk TV I watched - that could be 1 - 1.5 hours.
Also instead of sitting in the car when my son is at athletics, why not pull on my trainers and put in an hours run. There are lots of ways to create time if you have a goal you really want to achieve.
That's stage 1, stage 2 is doing it however when the alarm went off at 5.40am I did think "do I really have to get up and run plus do a gym session?" The answer was yes because tonight I have a group turbo session and I would have found it difficult to fit all three in. I meet my coach every week and go over the results and I do not want to turn up with missing sessions. It's a bit like my daughter cramming her homework this morning before going to school. In the end it has become normal for me to train like this and I have never felt fitter or healthier. Much better than watching the telly!
Also instead of sitting in the car when my son is at athletics, why not pull on my trainers and put in an hours run. There are lots of ways to create time if you have a goal you really want to achieve.
That's stage 1, stage 2 is doing it however when the alarm went off at 5.40am I did think "do I really have to get up and run plus do a gym session?" The answer was yes because tonight I have a group turbo session and I would have found it difficult to fit all three in. I meet my coach every week and go over the results and I do not want to turn up with missing sessions. It's a bit like my daughter cramming her homework this morning before going to school. In the end it has become normal for me to train like this and I have never felt fitter or healthier. Much better than watching the telly!
Tuesday, 1 November 2011
Progress
For three years I have worked hard at my swimming and I have now come to enjoy it even though there is a lot of technical work required. But I am starting to see and feel the results of the hard work. Yesterday my coach said we would reduce the swimming to twice a week for a while as you have to weigh up the time put in against the gains you will make i.e. for all this work I may shave 5/10 minutes of my current time for 2.4 miles. She is happy with my running especially after my 16 mile race on Sunday. I've included a picture from the last 100 yards which was taken at the top of a set of steps which came after an up hill climb - as you will see there was nothing left in the tank!
So the focus will switch to the bike which is the largest part of Ironman and the area I need to improve on the most. I have to get two mirrors so I can watch my "form" as I work out on the turbo trainer. I also have to video myself so we can analyse the video at a later stage. As you can see we are taking this exceptionally seriously but if you have another look at my picture after 16 miles you'll understand why. In 199 days I need to be fit enough to swim 2.4 miles, cycle a hilly, hot and windy 112 miles followed by a 26.2 mile marathon - but progress is being made.
So the focus will switch to the bike which is the largest part of Ironman and the area I need to improve on the most. I have to get two mirrors so I can watch my "form" as I work out on the turbo trainer. I also have to video myself so we can analyse the video at a later stage. As you can see we are taking this exceptionally seriously but if you have another look at my picture after 16 miles you'll understand why. In 199 days I need to be fit enough to swim 2.4 miles, cycle a hilly, hot and windy 112 miles followed by a 26.2 mile marathon - but progress is being made.
Monday, 31 October 2011
Active recovery
It's very tempting after a major race to take the next few days off to recover but you aren't doing yourself any favours. As I had an early night getting up at 5.45 am wasn't a problem (or was that because my body thought it was 6.45 with the clocks having just got back?) and the 300m warm up in the pool was fine but I had to work hard on the 5 x 200 m timed laps - it would have been easy to stop and make the excuse the event the day before. However I completed the session and my legs are feeling better for it - they always do. If I hadn't completed this active recovery then I would have been stiffer in the legs for a few days.
I also had the added bonus of my son on his first shift as a lifeguard where he wasn't shadowing another life guard. He sat proudly on the high chair watching over the pool. I'm sure he'll have some swimming tips for me when I see him tonight!
I also had the added bonus of my son on his first shift as a lifeguard where he wasn't shadowing another life guard. He sat proudly on the high chair watching over the pool. I'm sure he'll have some swimming tips for me when I see him tonight!
Sunday, 30 October 2011
The excitement of the race
Races or events give you something to aim for and look forward to. It's what you train for so when they come around it's exciting. I was particularly excited about this race because it was different. 16 miles around the south side of Glasgow going through 6 beautiful parks. I checked the route out yesterday and was so pleased I did because it was a hilly course and you had to pace yourself.
I tried a different breakfast because it was a late start - bacon and eggs to get the calories in - I used 1,700 calories in the race. I didn't run with water as there were 6 watering holes on the way round but I did take energy gels and jelly babies for energy when required - and they were required!
I had set myself a pace target and came in under the target which was pleasing. I ran with my Ironman partner Gareth and we helped each other when required - a 16 mile race has high and low points. I was in a bit of pain with one mile to go but Gareth got me through it which shows the benefit of working with a partner to achieve common objectives. There is a lot of planning goes into a race and tomorrow I'll sit down with my coach and review the data from my computer. It is essential to review the output as it will reveal what areas I need to be working on. Now to refuel with protein and carbohydrates, and perhaps a wee glass of wine! Back in the pool tomorrow morning which will help easy my tired legs.
I tried a different breakfast because it was a late start - bacon and eggs to get the calories in - I used 1,700 calories in the race. I didn't run with water as there were 6 watering holes on the way round but I did take energy gels and jelly babies for energy when required - and they were required!
I had set myself a pace target and came in under the target which was pleasing. I ran with my Ironman partner Gareth and we helped each other when required - a 16 mile race has high and low points. I was in a bit of pain with one mile to go but Gareth got me through it which shows the benefit of working with a partner to achieve common objectives. There is a lot of planning goes into a race and tomorrow I'll sit down with my coach and review the data from my computer. It is essential to review the output as it will reveal what areas I need to be working on. Now to refuel with protein and carbohydrates, and perhaps a wee glass of wine! Back in the pool tomorrow morning which will help easy my tired legs.
Saturday, 29 October 2011
Surveying the course
In the three years I have been involved in triathlon I have learned a lot of lessons - some painful! So today I cycled the 16 mile course I will be running tomorrow. I'm glad I did as it involves some tricky hills and pacing myself will be all important. In the first half the hills are steeper and longer so I'll be taking it easy so there is something left in "the tank" for the end. I don't want to be crawling over the line although it finishes with a big climb up steps - very much Rocky style if you remember the scene from the film. I hope they will be playing the theme tune!
I rode the course on my new cx bike and when going through one of the 6 parks we went off road to have some fun which ended up with me having one fall so the bike is now officially christened. It's a good work out and I'll be spending many hours over the winter racing down trails which should be less dangerous than the roads. Now to rest and prepare for tomorrow.
I rode the course on my new cx bike and when going through one of the 6 parks we went off road to have some fun which ended up with me having one fall so the bike is now officially christened. It's a good work out and I'll be spending many hours over the winter racing down trails which should be less dangerous than the roads. Now to rest and prepare for tomorrow.
Friday, 28 October 2011
Alarmed!!
Have you ever wondered why an alarm is called an alarm? Well this morning I have scientific evidence to explain the answer to the question. I am currently recording my heart rate 1st thing in the morning as this is your true resting heart rate. So picture the scene. 6am alarm goes off. I reach over for the chest strap and the Garmin to record my heart rate trying to be quite so as not to disturb my wife. Knock the lamp over and my first reading is 75 bpm! Alarms, alarm you. I lay back down and after a few minutes its down to 52. I want to have it in the 40's by May.
Off to a different pool this morning where my son is a life guard. Unfortunately it's only 25 m with 2 lanes roped off. There was only 1 guy in the fast lane and I think he thought it was all his so I joined him and sat of his toes for the first 10 minutes so he got the message I was entitled to be there - it's not that he was fast but the fastest in the pool that morning (don't want to give you the wrong idea that I'm fast!). The only other lane had 3 "icebergs" as I call them which are generally gentlemen in their late 60's whose heads are the only thing you see above the water. Very dangerous to swim around as the width under the water is quite substantial but good on them for being up early and taking some exercise. Now for my chocolate milk and fruit breakfast number 2 having had my porridge before I swam. Have a good day.
Off to a different pool this morning where my son is a life guard. Unfortunately it's only 25 m with 2 lanes roped off. There was only 1 guy in the fast lane and I think he thought it was all his so I joined him and sat of his toes for the first 10 minutes so he got the message I was entitled to be there - it's not that he was fast but the fastest in the pool that morning (don't want to give you the wrong idea that I'm fast!). The only other lane had 3 "icebergs" as I call them which are generally gentlemen in their late 60's whose heads are the only thing you see above the water. Very dangerous to swim around as the width under the water is quite substantial but good on them for being up early and taking some exercise. Now for my chocolate milk and fruit breakfast number 2 having had my porridge before I swam. Have a good day.
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