Tough schedule

In some people's view Sunday is a day of rest - not in mine!  My training today was a 43 minute run, a 1 hour turbo and a 40 minute core session.  However I had to build that round my sons football, furniture shopping, food shopping, preparing dinner and various drop off and pick ups.
I broke it down by running before the football.  Again a beautiful autumn day and when I started running I just felt so good.  It won't be long before it's windy, raining or snowing and blowing a gale so I was going to enjoy my run.  Then on to the sidelines to support my son - they won.
Once the shopping was over I returned and did my hour on the turbo.  It is mind numbing but so is ironman.  At least I am focused on my cadence, heart rate and my form (my reflection in the window tells me when if I am staying still and not wavering all over the place).  You sweat buckets and it's a great way of keeping fit.  Straight after that and in for my core session.
Shower, cook dinner and relax.  Only two pick ups with the kids and I'll be heading to bed as I'm up early for swimming!  Ah the life of a triathlete.  Seriously though, I feel great.

Recovered

8 days ago I twisted my knee and had to be given a piggie back into the house as I couldn't put any weight on it.  The following day I cycled the Braveheart race over 44 miles with no pain but that was because the movement on my knee didn't involve any lateral movement.  I took the week off running and concentrated on turbo training.
So today involved a 30 minute turbo session followed by a 30 minute run.  It was a beautiful day and it was such a privilege to be out running, pain free.  I didn't push it but kept a reasonable pace as I tested my knee.  It was fine but I know if I put any sideways pressure I'd be in trouble.  But it was reassuring to know that I'm getting better.
Then for a weights session as I build up my strength.  This is a critical part of my training as I need to be able to maintain my form on each discipline when tired.  So once finished I had lunch, rehydrated with lots of water and am now going to have a wee rest so I'm fresh for tomorrows training!

Every step counts

It's been a hard week with the last two days in London so when the alarm went off at 6am I didn't feel like getting up.  I actually thought of turning over but I new I'd have to face my coach so fell out of bed just to be reminded we still didn't have any central heating - week 3!  Once I was in the pool I was fine and set about my programme.  It was a relatively short session, 1,500m, and by the end I wanted to go on which was a good sign but I stuck with the programme and got out the pool because I knew I had another session later.
After a full day of meetings I got home thinking I had a 30 minute turbo session but on looking at the schedule I discovered it was a hour session.  I really was tired and didn't feel like it but was determined to do it.  After getting ready I noticed I had a flat tyre!  The perfect excuse not to train and I needed to be finished quickly so we could organise dinner.  But with an understanding wife and the tyre reflated 1st time I jumped on the bike and knocked out the 1 hour session.  I felt so good afterwards, full of energy, that I had completed the training and was now ready for dinner and relaxation with the family.  There are always reasons or excuses not to train but every session counts as it's one step closer to my objective.

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.