Back to normal

Home from London and back to the pool tomorrow morning - I'm looking forward to it.  While I was away I started reading a book - The Marathon Des Sables.  Yes although my focus is on Lanza in May I am starting my research on the training for the event in April 2013.  It looks like Lanza Ironman will be good preparation, especially with the heat.  It will be a good opportunity to see how my body will cope with 12 hours plus in the heat.  Controlling my core body temperature will be essential.
By contrast I have returned home and there is still no central heating.  We've been without it for almost 3 weeks and sometimes its colder inside the house than it is outside! 

The big smoke

Down in London for the next two days so training will be restricted to core workout and some press ups, tricep dips and  squats i.e. exercises you can do in your hotel room.  However you also get the added benefit of fighting your way onto a packed tube which leads to constricted breathing due to the crush - the rush hour should become known as the crush hour!  I really don't know how people put up with this on a daily basis as they walk around like zombies all tuned into their head phones.  It's like something out of Dr Who!
I'm on the 16th floor of a hotel so might take the stairs rather than the lift as this will also help however sometimes it isn't easy to find the stairs in these big hotels.  I'll miss my group turbo session which is a shame but my trip was scheduled and the training for the week built round it.  Look forward to reporting on my real training when I'm back.

Measuring progress

I am having great fun this week with the focus switching to turbo training on the bike.  Short, sharp focused sessions with lots of key points to measure my progress.  It certainly does help the time pass and motivates me to work hard.  But tonight I was swimming and forgot my garmin so I had nothing to measure against.  I think I swam well but without measurements I can't tell so I won't make that mistake that again.
The gym and core sessions are also having an effect as I felt stronger in the water and kept my form which improves my swimming - unfortunately though I couldn't measure the progress.  The gym and core workouts aren't as much fun as the other sessions but the results are showing so that will keep me going.
It's small incremental improvements that will make the difference come Lanza Ironman in May so I must make sure I don't slack off with the training.

Johnny English Core Workout!

It was a very busy Sunday between kids football, taxi service, preparing Sunday dinner and training.  I managed my scheduled turbo workout (this month there is a greater focus on bike training) followed by a weights session.  I'm not trying to become muscle bound, never managed in in almost 50 years, as this would just give me more weight to carry round.  But it's about being strong enough to maintain good "form" while swimming, cycling and running.  Since starting this regime I have not had any muscle aches and pains in my back which I used to suffer from.
I still had a core training session to fit in but I found an alternative way of doing it - I went with my kids to see Johnny English.  Side splitting fun that had me doubled up with laughter working my core, or at least that is what I will be saying to my coach!  But just to make sure she sees I'm not slacking I got up at 6am and completed the core session.  More to come tonight.

Braveheart race

I arrived at the race in beautiful sunshine and no wind - perfect conditions for a 44 mile bike race.  However I was nervous about my knee lasting and within 15 minutes of arriving I had twisted it again, twice.  Any sudden change in direction was a problem but once clipped into the pedal there would be no sideways motion.
I last raced this course 2 years ago and found it tough.  It's still not easy but with two years experience of longer and hillier courses, plus two further years of training I didn't find the course a problem.  I averaged 17.6 mph and my heart rate average was good for me at 147.  These stats encourage me as they show I am getting fitter and mentally getting stronger on the bike.
Back home and iced my knee as this will need some tlc for the next week.  I'm not running my 10k race tomorrow due to my sons's football commitments but in reality with twisting my knee, it would have been a non-starter anyway.  Shame because I was looking to beating 45 mins but that will have to wait till next year.  Fed, showered and now for an afternoon power nap - all part of the recovery process.

Potential disaster

It's funny how things happen.  I had an early start with a run then a swim. At my desk for 9am and got through lots of work before my sports massage.  It was agony as my glutes needed a lot off attention and by that I mean a pointy elbow!  My quads and calfs weren't much better so I was relieved when my coach told me to miss the turbo session tonight so I could recover before my 40 mile bike race tomorrow.
When I got home my son asked me to go in goals while he practiced his shooting - what could possibly go wrong?  2nd shot was a screamer and I put my foot out to stop it.  Foot twisted which resulted in a twisted knee.  He had to give me a piggie back into the house.
Ice, elevation, compression and anti-inflammatory pills.  Know I'll need to wait till the morning to see if I am fit enough to cycle.  It just goes to show how easy it is to injure yourself and all the training goes out the window.   Fingers crossed for tomorrow!

Undercover!

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!