Small improvements, big differences

Today was a big training day.  It started with a 3k continuous swim and my coach had set me a target of 1hr 4 mins 30 sec which would have been a PB.  Swimming is a funny thing in that the harder you try the slower you swim.  So having had a tiring week I decided to concentrate on the improvements my coach had suggested a few weeks ago after the under water video analysis.  My time was 1hr and 2 minutes which is 2.5 secs per 50 metres!  This is a major break through in my swimming and I was so pleased that the hard work was showing results.
I met with my coach and reviewed last weeks training schedule.  The good news is that I now have 2 days off training before a big bike ride and run on Sunday followed by a reduced training schedule the next week to allow my body to recover.
Then it was time for my 2 hour run.  That's a tough session to finish the day after the swim in the morning but I survived.  This was followed by a protein overload and then into my compression clothing to speed up my recovery.  A good end to a hard days training.

Managing energy

Professional athletes spend 100% of their time getting ready for events with certain events being their medium-term focus e.g. the Olympics.  They have a team of advisers, coaches, nutritionists and physiotherapists looking after them to keep them at the right level of fitness for the appropriate event.  Us weekend warriors who work during the week and train for our sport don't have such back up and we must be careful to manage our energy so we can perform at work, be there for the family and perform at our chosen sport.
Last night I ran out of energy, the tank was empty and I decided to call off my training that evening.  Not something I do easily as it could be the start of a "slippery slope" as there is always a reason not to do something especially if it takes a great deal of effort.  But I listened to my body as it was telling me, tanks empty you need a rest.  Other athletes have confirmed on facebook that "junk miles" are not worth it i.e. completing the task for the sake of it but putting in a poor performance - it doesn't achieve anything and could set you back.
So this morning I felt refreshed and went out for my 1 hour run which was tough as my tank literally was empty - I hadn't taken any fuel on board on 12 hours.  Unfortunately I can't run after taking food for a couple of hours so I ran on empty which is good practise for the later stages of an ultra endurance event, although not something you want to do too often.  When I meet my coach tomorrow nutrition is going to be top of my list as I need to increase my food intake based on the training I am doing.  It shouldn't be difficult, just need to be more aware and disciplined in this department going forward.

Tick tock tick tock

"Time waits for no man" (or woman or anyone in this PC world!) is such a true phrase.  Last night despite being knackered I had a 10 k run to complete and the objective was to get inside my previous timed 10 k 2 weeks ago.  Having that focus means when I reached the "hill from hell" I grit my teeth (don't know why cause it doesn't make you faster), pump my arms and lift my feet so that I drive up the hill knowing that any slowing down will lead to a poor result - I managed it in just under a minute less!
Then this morning in the pool, after 800 m of drills and warm up, I had six short intervals of 50m to do within a very challenging time, then 6 x 150m on the same time followed by another 6 x 50m on the challenging time.  People were looking at me as I was talking to myself at the end of the lane.  Basically I was reminding myself I was an "Ironman" and get on with it cause that's what we do.  It must have worked 'cause I hit all the targets but without the target in the first place I would have cruised up and down the pool.
When I visit companies in my consultancy capacity it doesn't take long to find the "cruisers" despite some of their best efforts to look busy.  Life and business can be so much more fun if you narrow the focus in certain aspects and right now I'm having a great time even if it is difficult getting up in the morning and not hiding under the covers.

Complacency

This morning at my swim session I had an interesting chat with one of the senior citizens who despite being in his late 60's swims 2 miles a day.  He was telling me he'd been at a chess tournament which didn't have a great level of competitor in comparison to the ones he normally enters.  Despite this he was well and truelly beaten in a number of matches which had knocked his confidence especially as he had a tough tournament coming up.  I explained my 5 step goal planning process and he agreed a stringent review was required as maybe he had mentally lowered his standards due to the level of competition - in short he had been complacent.
I thought about that as I knocked out a very hard session this morning and focused on every stroke as I was against the clock and didn't want to become bored or lazy.  That's the great thing about measuring the various sets, the results never lie so there is no room for complacency!
Tonight I have a 10k on the clock which is to be compared directly against my last one as I wasn't happy with that result.  I'll report back my findings tomorrow.

Brick session

Following a late night today started with an early morning rise to watch my son play football in a cup match. Exciting game which he won despite 2 red cards and a lot of abuse from the oppositions parents - people get really uptight at these games. So when I returned I went out on my bike for 3 lonely hours - the mental side is really important and I just had to "man up" and get on with it. The roads were dodgy with a load of "farmers poo" and mud across the roads but when you're doing 35 mph when you come across it you can leave your own deposit if you get my meaning! This is the start of regular out door long bike rides no matter what the weather as Lanza is approaching.
When I finished I had to run for 20 minutes as this was a brick session I.e. You run immediately off the bike to get your legs used to it. Your brain tells something isn't right as different muscles start to complain. And from now on every time I get off the bike I need to run. After some food I had a power nap in order to help recovery as the last five days have been full on and I was shattered. Early night as I'm in the pool at 7.30 am tomorrow. Goodnight.

Back to training

My schedule last week took account that I was away for two days - they were my rest days!  I'd debate it was a rest but I wasn't training so this morning it was back to training.  In the pool at 7.30 and knocked out 2 x 500m (30 sec rest between), 2 x 400m (20 sec), 2 x 300m (15 sec rest), 100m warm down.  In the next lane was a swimming club and I had to "blank them out" as they were swimming so fast it could have a negative affect on me i.e. how slow I was by comparison.  But I'm not racing them and they aren't preparing for an Ironman, so ignore them.
When I returned home it was out for a 1 hour run.  My coach had me complete this in three different paces, each one getting faster. It was a hilly course but I averaged 7:49 per mile which is my fastest yet and in the right range for my training.  Again I need to work to my targets and plan and not be put off by faster swimmers or runners
Tonight we are having friends round for dinner so there will be some excellent food but I'll need to restrict my wine intake as tomorrow I have a 3 hour bike ride followed by a 20 minute run off the bike which is known as a "brick session".

Promises

Last night at the conference dinner a large number of people sought me out to say how much they had enjoyed my Mission Ironman keynote speech.  It's always nice to have your work praised so thank you to everyone that took the time out to tell me.  What was more important is that everyone had been inspired and as a result set themselves a goal using my five stage goal planner.  Now that's a result and one that can change lives for the better which is an initial success for Mission Ironman.
One person had spoken to me a year ago and had gone away to get fit and lose weight as she was getting married 10 months later.  She'd dropped two dress sizes and was loving her new found fitness.  So the message to everyone who had set a goal, made a promise, is that when they get home there will be an envelope address to them which they completed and inside will be their own five stage goal planner with their hand writing outlining their goal.  Now the hard work starts and they need to follow through with the promise but tell people about your intention because that increases your chances of success.  Enjoy the journey and the results.  Remember a goal without a plan is just a wish.