An update since the event

It has been a strange couple of months since August. I have done my best to keep some form of training going. However, a pretty nasty back isue has arrisen which has scuppered any form of training for the past coule of weeks. I am seeing this as a period of rest to get ready for next year. I am planning to do a few triathlons next year proiding that I an resolve the back issue. The big question is whether I take part in the new Henley iron distance in September. I need to make my mind up soon so fingers crossed. So as some sort of closure to the blog, I think I am going to sign off for the mean time. Perhaps to pick things up in the new year when the season is clearer

A pretty restful week

Since Sunday I have taken things pretty easily, the cold that I picked up was quite persistent but seems to be easing off now.. My right knee is giving me some minor pain however, I did run Thursday and Friday without too much drama. Tomorrow I will go for a nice long swim in the lake in the morning then perhaps a spin on the bike. The plan will be to take it easy next week as well. The image obscures my face nicely but shows the time which works for me. This weekend has been good for me to be able to spend some time with my family and not to have to plan in long sessions. Should I decide to have another go next year then more thoughtful planning will definitely be the order of the day. With regard to the blog, I feel that it would be a shame to let it drop. Even if no one else reads it then at least it plots my progress and allows me to reflect on the highs and lows. However, I think for the off season I will switch to a weekly summary.  

Resolution......reflections on yesterday

What a day. The night before the race I lay awake listening to the fireworks in Nottingham (great timing), that went on till gone 11 and then to the couple in the next room who talked very loudly till 1am. I realised that it was going to be along one. Eventually I guess I managed 3 hours sleep before gathering all of my gear and heading off down the race venue. All was calm as I loaded the bike with various foods and gels. As I pulled on my wetsuit the sun was coming up for what was to be a memorable day. We piled into the rowing lake and it was cold, I did 5 minutes warming up and then waited for the start. The swim was straightforward enough up and down the lake and then out straight into T1. I had made the decision to wear a trisuit so no need to change, simply dry my feet, put on my helmet and go.

The air was a bit chilly whilst my trisuit dried, I also realised that the bike computer still wasn’t working, so it was all going to be guess work for the bike section. The course was pretty friendly, not too much climbing with some straight sections to get stuck into. I settled into a rhythm fairly quickly and was delighted when I hit the first loop point. I re-set my timer so that I could calculate an approximate bike time. The second loop was ok as I started to recognise familiar landmarks. When I hit the second loop point I checked my watch and it read 1:46 for 30 miles. I was very happy with this and calculated that I could complete the bike section in less than 7 hours. This in turn would give me the chance of breaking 13 hours for the entire event. The final lap came in at just over 1:47 which meant that provided I didn’t hang around I could do it. However, as I was thundering down a nice little decent I noticed a small buckle in the front wheel. I stopped to check the tyre wasn’t about to blow, satisfied that it wasn’t I carried on. The ride into T2 was fine and I was reassured that I wasn’t last. The bike had held out, so now it was just me and a pair of running shoes.

As I went out of T2 I felt good. My legs were ok and I settled into an easy rhythm, checking my heart rate every few minutes. I was clocking 9:30 minutes per mile which although slow would achieve my goal of sub 13 hrs. The first 5 miles flew past as did the second 5. Then I started to feel a little uncomfortable. As I approached the 13 mile point, I was ok but could tell that I needed to be careful not to blow it in the last 2 hours. Mile 16 came and went and by mile 20 I decided some strategic planning was needed. By this stage I could see a sub 12:35 was on the cards and using my GPS calculated that provided I stuck to 12 minute miles I could make it. However, a few fellow competitors were having difficulties. One guy passed out and another was throwing up. If that happened to me then it was all over. Although it pained me to do so I devised a plan to walk the first tenth of the mile, then run until my GPS clocked 11 minute mile, then walk again until it hit 12 minute mile and so on till I clocked up another mile. It was a process that focused me on something other than the light headedness etc I was feeling. I told myself:

"The primary goal is to finish, if you pass out you can’t do that"
So it went on until I hit the 26 mile mark.

At that stage I had dreamed that I would have a new lease of life. I would then sprint down the funnel to the cheers of the crowds. However, I didn't. The pain was too great as I ran the final 385 yards. Thinking back it would have been fun to do the wobble that you see people do where their legs just give out but I didn't. My sense of humour was absent temporarily. Crossing the line was ok. I had achieved what I had set out to in a time that was good. I walked into the food tent and immediately felt sick. After grabbing a plate of pasta I collected my gear, loaded the car, rang home and set off stopping every hour or so to let the pain in my legs subside.

By 11pm I was home.
It had been a long day

As I lay in bed my thoughts went back to my time. 12:32 and a bit. I started to wonder what I could have achieved with 2 good nights sleep beforehand, 3 weeks tapering not 4, a lighter bike, legs that are equal in strength an aero helmet, more effective nutrition and a whole years more experience.

Mmm interesting

Race day revisited

I am tired and feeling very nausious and my legs ache
Have just driven straight from Nottingham to home:
Here is the result:
Event: Outlaw Ironman Triathlon
Swim: 01:08:44
T1: 00:06:57
Cycle: 06:35:37
T2: 00:03:30
Run:  04:37:49
Total  12:32:39

Category position 49
Overal 385

I'm off to bed

Here we go again!

After hitting the hay at 3:40 this morning I still woke up just after 7:30 and started packing my kit. By 9:30 I was on the road and after stopping off at the bike shop to pick up a battery for the speedo for the bike (which is now working) and a quick hello to my mum I was heading north (again). Needless to say the traffic was awful and I finally swung into hotel car park at 2pm. At £35 a night I wasn't expecting much. However it is clean, close to the race venue, has it's own car park so who cares if the room is smaller than a very small room that has been washed on the white cotton cycle by mistake and shrunk.

I then made my way to the race venue and to registration which was a breeze compared to Bolton. All in the same place an what feels like a very friendly event. It had a very different feel to last weekend. The chap who did the briefing was the founder and his care for the event really came across. Then a quick  trip to the co-op to grab munchies for breakfast, Pizza Express for an early dinner, then it is back to the room, to make up my drinks, pack my kit and then into the sack by 9:30.

My overriding feeling about tomorrow is calm. Of course I am worried that the bike might breakdown, I might get my nutrition wrong and I could just not make it. However, what will be will be and I will try to be philosophical about it.

Not ideal prep...

I was out and about Lyme Regis bright and early this morning for a 45 minute run. This week was supposed to be a recovery week had I completed Bolton. We arranged to go to a music festival way down in Cornwall. I could hardly let the family down, so here I am sitting on the grass at the back of the audience trying to rest my aching feet. It's been a long day in the car, sitting on the hard ground and standing whilst watching the bands. So in about an hour or so we will be back on the car for a 4hr drive home. I know that I should have missed the festival to be in the best shape for Sunday, but what can I do? My hope is that we should be home by 4am at the latest, I will then get a few hours sleep before heading up to Nottingham for some rest before 'The Outlaw' on Sunday. So as Newton Falkner blasts away, the wind picks up and it starts to rain, I hope that the combination of the extended taper and the poor prep day won't ruin my chances on Sunday.

Bike seems ok

We are off down to the coast today and so I was out on the bike early for a solid hour.I was keen to check the bike out and to be as confident as I can that it isn't going to let me down. It feels fine and the ride was good. I continue to receive messages of support which is great. A cocern that I have is the prolonged tapering. This will be four weeks now and a long bike seems like quite a long time. I have no idea what effect it will have on my fitness. I had intended to do a gentle sea swim for 30 mins this evening but plumbing issues (the flat not mine) put paid to that.

Back on the bike

I am delighted to report that my bike has been repaired. Apparently I had snapped the crack shaft in the bottom bracket meaning that the pedals were not connected. So this evening I headed out for a 45 minute ride followed by a 15 minute run. The bike felt smooth and the pedals turned more smoothly than I think they have for a while now. However, I cant help but listen out for every little creak and clip that the bike makes. The run was fine, only fifteen minutes so no drama. The more I read about the Outlaw the more excited I am getting. It sounds like a great triathlon.  

Back in to training mode

As I get used to the idea of Sunday's Outlaw I have clicked into a repeat of last weeks tapering. So today it was a 45 minute run, then a swim this evening. The run was great around the grounds of Ashridge House where I am working tomorrow. It was a beautiful start to the day, I saw rabbits, deer and a whole host of other animals and birds in the early morning sunshine.

The swim at the local pool was OK, I struggled to get motivated after the lake. I think also that after Sunday's swim I am regarding this weeks swims as maintenance. 

Monday, a day of 2 halves

This morning I was resigned to the fact that I wasn't going to complete an Iron distance triathlon this year unless I arranged it myself.  I dropped off the bike at the bike shop, they were as confused as I was but committed to repairing the drive shaft. At work everybody was very sympathetic and was very kind. I felt pretty resigned to the outcome of yesterday and set about my days work. However, shortly I was interrupted by a couple of fellow triathletes who after offering their best wishes, suggested I enter "The Outlaw" which apparently is Ironman distance, next weekend, . in Nottingham I rang the organisers and after a short text conversation with Jennie registered and now have a place. So by the afternoon it was game on and I have to pay serious attention as to how I prepare.

Following yesterdays, 2.4 mile swim, approx 30 mile bike and 6 mile run, I thought I would stick to the traditional rest day and re-start using last weeks tapering. I hope it works out.

Race day

I woke at 2:50 and headed straight down to eat. There was a quiet buzz in the restaurant as competitors sat and ate their breakfast. I downed mine really quickly then headed up to collect my gear, after nearly forgetting my wetsuit, I loaded up the car and headed for the bus which was 15 minutes away at the Reebok stadium. I was feeling pretty mellow and as I prepped my bike was starting to enjoy the atmosphere. At the appointed time I climbed into my wetsuit and headed with the crowd of 1400 to the waters edge. As we made our way into the water my confidence built. Every week at least 3 times a week I have swim 3k and so this felt very natural. Another swim, just a little longer with a few more people. I cant remember how we were signalled to start but one minute I was chatting to a chap next to me and the next second we were off. The swim was pretty easy with the exception of being ducked once by a big hefty chap. I felt good. The first lap was a bit of a bun fight but the next was great. It felt quick and when I checked my watch it registered 1hr 7:30 which I was pleased with. We headed into transition which once again was smooth and then out onto the road on the bikes. So far so good. The first 12 miles or so was heading out onto the main circuit which comprised of 3 loops of around 33 miles. I was happy and comfortable, eating well and taking on liquids. Pace felt fine although I couldn't tell my speed as my speedo had packed up. 

I had been on the bike or around 2 hrs  and was well into the first circuit, when I had to change to a low gear to attack a sudden rise, as I climbed out of the saddle to apply the necessary pressure I heard a loud "crack" and my left peddle went slack. I climbed off  expecting to see a broken chain, but instead found both peddles at 6 o'clock.

The left one swinging to and fro and in no way connected to its partner. I desperation I started running up the hill with my bike hoping to find a Marshall, but no luck. I kept on walking until after half an hour or so a friendly motorcycle policemen radioed the support team to send a mechanic. After waiting for 90 minutes at the side of the road no one came and I realised that race day for me was over. Eventually a bus pulled up that was collecting the "drop outs". I joined 3 others, 2 who had crashed and one who had thrown up and so packed it in. 

Eventually, after a long a tortuous series of lifts I ended up at the hotel, pretty fed up and wanting to put as many miles between me and Bolton as I could. I rang Jennie and explained the situation, she was very sympathetic and followed up with a text that suggested I make up my own Ironman and do it in a couple of weeks. My initial reaction was pretty luke warm but the idea is growing on me.
I was left with a bit of a dilemma. I wanted to collect my car from the Reebok Stadium but that was 5 miles away, but I didn't fancy getting on the shuttle bus with the other athletes. So I pulled on my running gear and headed out to make my own way. Without the Sat Nav I went a bit of a long route and it ended up as 6 miles, but it felt good to get running and it meant that I had at least done a bit of a triathlon. After collecting the car and packing it with my gear I was able to collect my bike and bits a pieces and I headed off down the motorway. I was making good time surfing through the various music channels when I happened across Take That. Not my favorite band, but it reminded me of something. A few months ago Kevin, one of my closest friends, died after a long battle with cancer. He was a pretty cool guy, into some interesting but mostly rocking type of stuff. However, at his funeral Ruth (his wife) explained that Kevin had always loved the song that goes something like "This could be the best day of your life" by Take That. This was the song that came on the radio and it made me think of him and how can choose to make this a good day, probably not the best day, but a good day. It occurred to me that it was up to me and how I thought about it. I have learned masses about triathlon over the past 7 months and even more today. I can use that. I am the fittest I have ever been. I can and will improve. The way this can be a good day, is if I make it so by "treating triumph and disaster both the same". This wasn't a disaster, no one died. It is data that I will learn from and tell stories about a long time into the future. Today I did not finish. However, I don't think I can call myself a triathlete without a D.N.F. in my back pocket. So now I have one, and for that I thank you Bolton. I am disappointed but not beaten. I will complete the distance one day, maybe soon or maybe some time in the future. PJH road to Ironman continues and who knows what is around the corner and I am sure I will be knocked back again but in the words of the band Garbage "The trick is to keep breathing".    

A restful prep day……NOT

I woke easily this morning after a reasonable short sleep and headed down the car to take the bike out for as 20 minute spin. As I set of I noticed the front tyre was a little flat so gave it some air from the super duper tyre inflator. After the ride I changed the inner tube, not wishing to have the problem re-occur tomorrow. Then out for a 15 minute run. The hotel I am staying in is in the centre of Bolton and very close to the finish line. When I passed it on my run it was quite a moment. Seeing the gate with the Ironman logo made me stop to look. Tomorrow evening I hope to make it through that gate as a finale to this massive journey.
Then back to the hotel to pack up my gear and then into the car (again). First stop was registration which was a 20 minute drive away; there was a whole collection of bits to collect, then all my cycling gear into a blue bag. This had to be walked along with my bike to transition one which was a fifteen minute walk away. As I was walking I noticed a nasty lump in my front tyre. Fortunately, I was passing the bike tech guys who kindly pointed out that I had pinched the inner tube and quickly corrected it for me. What a relief, it would have been a nasty surprise tomorrow and would have no doubt meant a delay. After dropping the bike and blue bag, I headed for Transition two (in the car again) for another 25 minutes dropping the red bag that has all my running gear in it. Then, back in the car for another 20 minutes to the hotel. What a palaver. I finally managed to get some breakfast in Starbucks at 1, followed very rapidly by lunch bought from M&S. Then back to the hotel for so R&R and a doze. After a couple of hours in the car again to head to the Reebok Stadium for the pre-race briefing, 45 minutes surrounded by some very fit and experienced looking people hearing about the day tomorrow. It was time well spent. After heading back to the hotel, parking up and collecting the rest of my gear from the boot of the car and dumping it in my room I headed out for a bite to eat. and reflected on how I am feeling? Sort of clam and a bit worried! Calm because all of the mucking about is over and now all I have to do is be on time tomorrow and do my best. I am worried about trying to keep a reasonable pace up for 112 miles on the bike. The longest I have cycled is around 85 miles So who knows? Ultimately, finishing is the first goal, doing it at a reasonable time is a nice to have

The adventure begins

Up and out for a 40 minute gentle run first thing this morning, it was a beautiful day. As I crossed the railway bridge at the top of my road the sun was rising precisely between the trees that flank the railway track. Wonderful. Legs felt good. Then off to see Janis (sports therapist) who proceeded to attack the knots in my legs, my calves were the worst especially my left leg, it was agony but hopefully worth it. Then off to work. My friends at work are so supportive, their good wishes and friendship has been so important over the past few months. I count myself as a very lucky person to have them so close. Messages have come from all over and I find it very touching.
After getting home I packed the car with everything I could think of, said my goodbyes to Aimee, Ollie and Jennie set out on the 4 hour car journey to Bolton. As I left Ollie reminded me of something that have said to both of them before the took exams:
“You have done the hard work now it is time to collect your reward”
It was good to hear my own words being played back to me
Once I hit the road all was going well until I hit the M6 motorway. Oh dear, we didn’t move for an hour, my legs started complaining, when we finally did get moving it was at a crawl on a massive diversion that resulted in the 4 hr journey taking 6. I hit the hay at 2:15 pm and struggled to sleep. Not the best preparation, but at least tomorrow should be an easy day.

Some good news.......some bad news

Into the lake this morning for a 30 minute swim, a nice steady 1500m. Still feeling a bit nasal. Then sitting at work still worried about the bike, my nerve broke. I rang Ollie and asked him to walk the bike to our local cycle shop. Within an hour they called and reported a worn chain which meant replacing it and the cassette on the back wheel. Relief, I don't think I could have stood the creaking for 112 miles.
I collected the bike this afternoon and all is well. However, this afternoon I have a slightly sore throat and definitely a blocked up nose. It is amazing for the last 7 months I have had one cold which didn't affect my training, then 4 days before the event bosh, great timing.  I am hoping this is a 24 hr thing where by the morning I will be fine. This evening I cycled for just under an hour and felt good. The bike behaved itself and my legs were fine.

Chilly out of the lake

Bit of a school boy error tonight. Cycled over to the lake for a 60 minute swim but left later than anticipated and so didnt start swimming until 7:30pm. As I entered the water I did notice a bit of a blocked nose, I hope I dont have a cold coming. By the time I had finished it was 8:30 and the wind had picked up. This lead to a slightly chiily ride home but nothing terrible, needed the lights though. 
However, more worrying is the noise that the bike is making. It is creaking like crazy and I am worried that half way through the race it is all going to fall apart and I will be left with a pair of wheels, a saddle and a pair of tribars. On a possitive note legs are feeling ok today.

Time for the little red ones... I think the bike needs some help too

So the thigh and ankle are not better and so it is onto the Dicloflex (strong anti inflamatorys). For that reason I have abandoned the idea of running today. I feel nervous about this but considering the amount of training I have done over the past 7 months I am sure it wont have that much of an effect. I will definitely do the brick session tomorrow and attempt to get the swim in as well late in evening, maybe hit the lake and knock both out in one go.  My other concern is that the bike is creaking badly. Tomorrow I am going to call the bike shop to get it checked out. Its all getting a bit tense!!!!!!!

A very welcome recovery day

Today's recovery day is very welcome a my legs, especially my right thigh is feeling achy. My left ankle is also giving me some grief. If it is still the same tomorrow I will hit the anti inflammatories. This week is also a bit of a challenge regarding work and I am going to spending far too long in the car which doesn't help. At the moment the weekend seems to be hurtling towards me at far too greater speed. I am going  to sit down and plan the rest of the week tomorrow to ensure that I take greater control and relax the nerves a bit.

Reckless running.......

Its 11:50pm on Sunday night and I have just come home from a 90 minute run. I had intended 60 minutes but it was a fantastic night and I couldn't resist carrying on. Warm and still with hardly any cars on the road. The only issue was that one road that I include in a longish run has absolutely no streetlights at all. I had only run this during the day and so was completely unaware until it was too late. As I turned into the road I was accompanied by a long stream of cars who generously provided enough light to see my way. However, after a few minutes the cars dried up and I honestly couldn't see a thing. I had to slow my pace to a shuffle. It was quite disconcerting to be risking all of this training by tripping over a hole in the pavement. When I turned into a lit street I was very relieved.

Earlier in the evening I had managed a 70 minute bike ride. Heading over to a hero of mine, Jamie who has recently come back from a rather impressive section of the Tour de France. I took a few minutes out to hear tales of  the mountains that made me feel very humble and my venture sound a little tame. 

Its a beautiful day

I have a busy family ahead and so in order for my training opportunity not to evaporate I headed out early for a couple of hours on the bike. The legs took a little time to get going then it was great, a beautiful morning, not many people around and the sound of my wheels spinning. This is what it is all about. Arrived home then a quick change for a 30 minute run. Tidy.  

Oh its 6 am.. Im going back to sleep and some bad news

Woke at 6 as ususal this morning and should have climbed out of bed and headed for the pool, instead I rolled over and went back to sleep. This is very rare, and had I been in the midst of a heavy week then no doubt I would have behaved myself but today I though I needed the sleeep more than the swim. I will make it up at the weekend.
I heard last night that Mark, a friend of mine from wortk has an injury and wont be competing in Bolotn. I am gutted for him, all of that work, I cant imagine going through all that training and then being injured. It would have been great to have shared the experiece with him. 
This evening I headed out for a 60 minute run. All ok, legs feel good.

A solid day and a little more confident

With the Ironman on 10 days away, I am determined to complete all of the necessary training sessions. I woke just before 6 this morning and headed for the lake. Last night whilst swimming I had some concerns over my ability to swim the 3.8km so it was important for me to come away feeling comfortable and confident. The first lap was a struggle but as usual as time moved on I hit my rhythm and found the 2nd lap to be better. The final lap went quickly and before I knew it I was out of the water getting changed, total time 57minutes 45 seconds. Confidence back in tact I feel happy that although the swim will make me tired it shouldn’t push me to hard. My hope is that “on the bike” the fuelling etc will put me in good shape for the marathon.

This evening I headed out into the half light for a 60 minute bike ride and for the first time in a few weeks I was a little cold as the evening air temperature had dropped. It made me think that it is quite possible that on the 1st August it could be quite cold, I wonder if I need to pack an extra layer as I have experienced how draining being cold on a bike can be. After 20 minutes I had warmed up and the wheels started to spin freely, it felt good and solid. Enough there to be able to complete 112 miles provided that I don’t push too hard on the hills and drain my energy reserves.

In the wake of the waterskiers

Today was meant to be a brick session, 45 minute on the bike and a 15 minute run.  However it ended up this evening with me cycling to the lake (45 minutes), doing a 45 swim and then 20 minute cycle home. It was great to get my legs working . The swim was quite an experience because we were in one corner of the lake, but the rest of it was being used by the waterskiers which created quite a wake. Nice. 

A day of rest

Over the past few days my legs have felt like lead, so I decided to take a rest day today. A very busy work day meant that training would have been a real challenge anyway. I am pretty confident that it wont affect my performance on the 1st August. As we get closer (11 days to go) the emails from the IMUK are getting more frequent and the butterflies are beginning to make an appearance more frequently.  The thought "Have I done enough?" keeps coming back. Over the next few days I am going to read back through the blog entries and remind myself of the long hours etc, build a belief wall that I can refer back to during the event.

Monday catch up

Last week despite my best efforts I was a few hours behind and specifically missing a swim and a 2 hr run. Would it make any difference at this late stage to miss them? Who knows, however I felt compelled to finish the week close to the target and so this morning hit the pool at 6am for an hour. Then this evening I took my work shoes off and put my running shoes on and headed out for a couple of hours run. One of the more difficult decisions. I would have loved to have stayed in, had a meal and put my feet up and rested. The run was OK but as I sit here now my legs ache and I am glad that the long runs are over this side of the Ironman itself. As I look forward over the next 10 days or so I have one more 1hr run and a 2hr bike ride, apart from the swims the rest are all sub 1 hr. Hurrah

Going longish on the bike.... shortish on the run

Toady's session was a shorter long bike ride. 4 hours with a 30 minute run to follow. I was expecting this to be easier (goodness knows why) because it was 2 hours shorter than last weeks I guess. However, I have come to realise that it doesn't work like that. It still felt tough and my right knee is definitely complaining, the little red anti-inflammatories might be making an appearance. So I have one more session to do to complete the week, tomorrow will be a 2 hr run and if I am able a 60 minute swim.

Home from holls

A long car journey home today meant that training was always going to be tricky. I was hoping that I might get a session in before leaving but it want to be. So after spending most of the day in the car, I finally managed a 60 minute bike ride this evening. With the early morning long ride tomorrow this was just about all I could do.

Coastal training at its best

Out again along the coast road for a a 60 minute bike ride. The road out of St Ives is a real climb, however it rewards you with a fantastic view of  the sea and hills. I can imagine that the local triathletes  are a really hardy bunch what with the sea swims and the undulating cycle rides and runs. When I returned and after a short rest on the beach, I hit the waves for swim. It was fantastic. At the start of the swim it was brilliant sunshine, followed by heavy rain, then sunshine again as I finished. I could get used to this type of training.

A busy birthday.... day

Both my son and my wife share a birthday today and so training was looking very unlikely.  We had a great day full day of family celebrations. However, a lull in the days activities signaled an opportunity early evening for a  45 minute run.  Nothing remarkable, simply an opportunity to stretch my legs. As I begin this whole tapering process I do wonder what use the short runs are. I must remember to look it up!!  

Finding balance

Today I decided to get the training out of the way fairly early. It was a brick, a  60 minute bike followed quickly by a 30 minute run. All OK with nothing to report. I am finding training whilst on holiday even more tricky than whilst at work. When at work the discipline of the days work lends itself to training. However, when on holiday there is whole new range of challenges. Not wishing to disturb the family first thing in the morning, trying to be involved with family activity whilst maintaining the training, all goes to make it a bit of a balancing act. Last week being away in Singapore compounds it. Being absent through work then  choosing to be absent through choice, IE training is a tough call. 

This water tastes salty

The order of the day was a swim and run. After yesterdays long run I thought it best to leave todays run and just swim. These hills are really testing my calf muscles and I am very conscious that my legs are aching more and more. So it was a 60 minute swim back and forwards along the beach at Porthminster. This was my first time this year swimming distance in the sea and the waves made for an interesting ride.  

And now for some tapering

Following on from the long bike yesterday my knees were pretty achy and so today I decided to miss the 90 minute bike ride. I think the gnarly hills here on the north coast of Cornwall and my adventures in the Surrey Hills has taken its toll on my knees, especially my right one. Over the next three weeks I think I am going to have to be extra kind to my them. However, that doesn't mean doing nothing so this afternoon I hit the road for a 3 hour run. I had been dreading this run for some reason but once I had completed the first half hour I felt very comfortable and stayed that way right through the run. It marks the beginning of the tapering and so next weeks sessions will be a little easier.

Last of the long rides

I woke this morning suffering from a stomach ache and so postponed my training thinking at some stage I might have to miss it all together. By 8:30 am I was feeling a little better and so headed out for the 6 hour ride. I set out from St Ives and headed down the coast road towards  Lands End. The climbs were steep and the descents very dangerous. The road surface was loose and the numerous sharp bends made them very difficult to negotiate safely. Going past Lands End I headed to Penzance then on to St Michale's Mount. This clocked the 3 hours so I turned around and started of home. Not a speedy ride because of the hills but I would calculate 75 miles. When arriving back at the house I set off for a 60 minute run. I was half expecting to suffer the "20 minute wall" that I have experienced over the past 2 weeks. I am delighted to say that it didn't arrive. A good session especially considering how I felt first thing this morning.

A tactical rest day

I arrived back in the UK at 5:30am and by 7:00 I was on the road again for a break in Cornwall, 5 hours in the car and feeling pretty travel weary so I decided to take today as a rest. I will substitute today for Monday and train straight through. I think becasue I am on holiday this week the rest I get by dozing on the beech will give me the rest I need.

Sleepy in Singapore

I had a reasonable nights sleep last night and so headed out into the warm morning air of Singapore at 5:30. It was very warm and humid and for most of the time the thunder and occasional lightning made it very atmospheric but uncomfortable. It was tough going, perhaps because of the accumulated tiredness or maybe the heat. Singapore is an amazing city, it is preparing for the Youth Olympics in the summer and they are making a great job of it you can now almost run a full circuit around the harbour in sight of the water.

I managed the full 90 but I would guess was very slow. On occasions I felt like I was "sleep running". I guess training like this is OK because it gives an indication of what it will be like running on empty when running the marathon. This evening my flight is just after 11pm and so I had some time between the end of the work day, work calls and leaving for the airport so I headed for the pool. A full hour but only covering 3k, which is a bit slow (again), however another one in the bank. So far this week I have just about managed to hit my programme, however tomorrow will be a different matter as I have a great deal of travelling to do. I think this is the most tired I have been since starting the full on training, sitting at the airport waiting for the call, I am worried that if I doze off I will miss the call and  fight. I will be so pleased to hit my seat and disappear into another world for 13 hours.

Tired and full of chinese food

Its been a long day with clients today made more tiring by only 3 hours sleep last night. I haven't adjusted to the 7 hours time difference which makes things a little tricky. One we had finished the day, there was a dinner that would have been rude not to attend, so at 9pm I headed for the gym and sat on a stationary bike for 90 minutes while my Chinese meal went down. Not very high performance but necessary. The ride itself was fine, a combination of emails and a film helped things along.  Hope I sleep tonight. I am not sure if I will make the 90 minute run scheduled for the morning if I don't!

Bike, run, swim....and some very encouraging words from a friend

The programme today was a brick session. 60 minutes on the bike then a 30 minute run. Since the only bike I have access to here in Singapore are the ones in the gym, so the gym it was with the added benefit of being able to watch the second half of "Cop-land" a Sly Stallone film where he didn't show his muscles!! Another advantage of indoor biking is the ability to read emails.Whilst on the bike I received an email response from a friend in Hong Kong. David's  kind words had an amazing effect on my spirits and I smiled throughout the remainder of the bike session (despite a worrying pain in my left knee). This elated feeling continued as I stepped the 5 metres to the running machine, then 30 minutes and I was done. Then into the pool for an unscheduled swim. 60 minutes and 3k later I was finished and ahead of the game. A couple of things I have learned over the past few weeks are: If you have the opportunity to get ahead, take it, with the unpredictability of the week I have found it to be the best policy and that people are the best resource in the long weeks of training, their kindness and encouragement will see you through.  

Running tired

I managaed to swim before dinner with the client this evening and then having spent a couple of hours working in my room ventured outside for a 60 minute run at 11pm. The air was still very warm as I picked my way around the harbour and into the business district back to the hotel. One of the great things about running here is being able to find my way via some of the remarkable buildings that are visible from most parts of the city. I was able to noodle around tunring wherever the mood took me. Simply by looking up I could see one of the landmark buildings near to my hotel to find my way back. It was a tough run because I am still tired for the lack of sleep over the last couple of days. Only about 3.5 hours last night. However, I figure this is good training, especially from a psycholocial perspective, after all I am going to be running for 26 miles very tired so I may as well get used to it.  I have noticed that my legs are still aching from the ride on Saturday, I wonder if I pushed to hard or will the hill training hold me in good stead for the event.

Monday Monday

Another recovery day. I booked my place on the shuttle bus that takes us from the Ironman parking to the race start today. 4:15am. I am going to be knackered before the day even starts! Felling real now. Less than a month to go. I must keep up the training and resist the temptation to taper too early, feeling like I have done all the hard work, hang on in there for another month, dig deep. I also sent out an email today to let people know about the link to the TLC website and sponsorship etc. I was a little concerned about emailing people about this. There are so many good causes out there I was worried that people might feel that I am taking advantage, however I have had a great response and the messages of encouragement have been very touching. It gave me a real spring in my step when I read them. It makes me really appreciate the support that I have had over the past few months. I don't think I could have reached this far without it.

Singapore Slung

I arrived in Singapore this evening at 5pm after a uneventful flight. I thought that after the long bike ride and run I would sleep well but alas I didnt so I am starting off the week in deficit. When arriving at the hotel I had a couple of hours before meeting with the client and so straight to the pool. What a laugh, it was a nice 25m pool outside and I told fed by mineral water. However, at the shallow end it tapers to .8m and so changing direction requires a manouver involving spinning on your bottom. No worries though I am just pleased to have a pool to train in with pleanty of space. Out of the pool and straight to the gym to the treadmil. For the rest of the week I will run outside but for this evening under time pressure I did a 50 minute run at a steady pace. I really find it difficult to include the recomended intervals especially when I am so tired.  

Another long day in the saddle....

Today was a big day. I set out at 6am to meet up with Jamie and we headed of into the Surrey hills. Newlands corner was the first big climb only to be outdone by Leith hill. It is the highest point in SE England and boy does it feel it. From my Garmin it suggested a climb or around 800 feet in just over half a mile. By the time we had finished (5hrs 50 minutes for me) I was absolutely exhausted. My belief about the 1 hour run I was supposed to be following it up with was very low. So I changed into my running gear, kitted myself out with £1:50 and headed out the door. Just like last week the first 2.5 miles was fine then it all went wrong again and I bonked. This time however, I stopped, bought a sports drink (hence the £1:50)and walked for 300 yards whilst I knocked the drink back. I then set of with the intent of completing the whole thing in one go which I did. In the end the short walk hadn't lost me that much time, I ended up with 6 miles in the hour which although slow in a 10k or half marathon I think is quite acceptable for this upcoming event. Needless to say I was wasted for the rest of the day, but since part of that involved a flight to Singapore it was no great waste.  

Going for the big one before work

With my travel plans this weekend I had to get the long run in before my flight to Singapore on Saturday. So I was up very early for the mammoth 2hrs 45 mins. Its amazing how a half hour run can drag but a long run doesn't. I was happy with the distance 17 miles, which predicts 6 mph which I believe is all that I can expect after the long bike.   

The joys of Windsor Great Park

Into the usual lake this morning for 60 minutes then after a pretty challenging day at work I jumped on the bike for a 90 minute session. I wanted to do something different and so headed for Windsor Great Park. What a joy, no cars, getting towards dusk, nice little hills and dales with nothing too challenging. Perfect for my mood.

The highs and the lows

Part one. early evening.

I am not sure if there is a link to the training but I am find myself experiencing some real lows. I am guessing this is in part to the time commitment especially during the weekends, the early starts etc. It almost seems too obvious to say that preparation for the event taxes not only the physical but the mental. I sometimes wonder if it would be more resilient to call it a day and face the disappointment rather than to continue. I expected at this stage to feel proud and elated at the ability to run for a couple hours without too much trouble, to be able to swim 3k and to be able to cycle for over 5 hours. To wander round feeling fitter and healthier than ever before. At the moment I don't. Maybe because the transition has been so gradual I haven't noticed improvement in the way I am feeling. Or maybe I don't actually feel any better than I did 2 years ago before I started running etc. Who knows maybe after training this evening I will feel a whole lot better.
Part two late evening.
This evening I decided to change things a bit a spend an hour on the rollers watching a dvd.  It was the 2005 Hawaii Ironman and focussed on the athletes who had a special story as well as the winners . Seeing all of those people struggling across the line, those with physical challenges, the happy the not so happy I found very moving.  I was sitting there on the bike, covered in sweat with tears streaming down my face.

I was quite relieved to step outside for the run which altogether felt like a brighter sunnier place, eventhough it was getting dark. 30 minute run, nothing to report. 

Different water same stroke

Last night I had an awayday with my fellow consultants and so was able to get a swim in at the nearest lake. It felt quite weird swimming around a weedy 450 course in unfamiliar surroundings. My goal was not to get lapped by Ade which I achieved until the last lake when he caught me up using backtroke. Then home this evening for a 90 minute run. Steady with nothing to report.

Another recovery day

As I reflect back on last week I am dissapointed that I am a few hours down on the target. However, I was missing 2 hours from the swim and 45 mins short of a biking, which to be honest I am not that concerned about. My swim times are very consistent and I dont believe that I will be shaving any time off them before 1st August. This of course may prove to be a mistake (as I stagger out of the water in Bolton unable to make it onto the bike). My principle concern is getting in the long bikes and runs.



28th June

A long day in the saddle... then a blow up on the run

Out early again and met up with Jamie, we then headed off toward Cookham to meet up with Ade and headed into some breathtaking countryside. After a 90 minute circuit from Marlow we headed back towards home. Altogether 5 hours and 30 minutes and I was absolutely knackered. After parking up the bike I headed out for a 60 minute run. The first 25 minutes was fine, then all of a sudden I felt awful. All of my energy went, my legs went heavy and I found myself having to walk/run. Fortunately I had money with me and was able to buy a Powerade. It took a while but by alternating walking and running my energy seemed to return and the final 20 minutes was back to normal. When I think about it the 30 degree heat, the long run the day before, a short nights sleep all didn't help. However, the big lesson was that I don't think that I fuelled properly. Although I was using the powders, energy blocks I don't think it was enough. I really need to get this sorted out, but I cant seem to get used to the shere volume that I need to consume.        

The long run....with plenty of preparation....and some disscomfort

Today I wanted to have a clear day to prepare for Ollie's birthday  party at our house in the evening and so I was up and out  at 5am. Having prepared my carb and water bottles the night before I set them at the end of the drive so that I could simply pick one up as I did a figure of eight to pass the house. The morning  air was cool but I could tell is was going to be a hot day as I set out at a steady pace. Being careful not to go too quickly and jump start my heart rate. Legs behaved themselves and the previous ankle troubles didn't materialise. It was a good run and although not fast, I was happy with the 16.75 miles I completed in the 2hr 37mins. This feels within striking distance of the marathon. The only issue was that by the time I had finished I was walking like John Wayne. A bit more TLC, me thinks.   

A simple day of biking

It was a day in the office today and so I rode to and from work. 2:15 altogether for the day. No swim today, so its going to be a challenge to get both the missed swims from this week in before the end of the week.

A waste of an early morning

I couldn't believe the coincidence that I was going to be working within a few miles of a swimming lake. So at 5:30 I was out of my hotel room padding down the corridors in my wetsuit, through all of the travellers checking out of the hotel. I made my way to the lake and waited outside the locked gate at the entrance. Six o'clock came and went and after15 minutes I realised that something was wrong and that the lake wasn't going to open. I think I had the wrong day, silly bugger.However, during the day I had managed to pick up some powders for carbs, protein and electrolyte plus a couple of energy bars and some short blocs, over the next few days I am going to give them a try. I headed out this evening for a 90 minute run, no real drama, just a slow and steady run in the evening sunshine. Bit of the recurring stomach ache but nothing too dramatic

Clarifying my goal

A long day ahead with a client today that is planned to go well into the evening and so an early start at 5:45am for a 60 minute run. Another glorious morning and the run felt good. Nothing flash or fast, workmanlike hour covering just over 6 miles. I am wondering what my pace will be in the Ironman. Sub 10 minute miles would do the job very nicely and should land a sub 13hr for the total event as follows:

Swim 1hr10 mins

Trans 1 5 mins

Bike 7:00 hrs

Trans 2 5 mins

Run 4hrs 35mins

Total 12hrs 55 mins

So this is the goal .Maybe its naïve but it feels reachable and motivating.

Some perspective

A beautiful day today and a chance for an early swim in the lake. Standard 3k, no drama just steady. Then into the office and a very valuable conversation with Matt. I shared my concerns over speed and tiredness and the feelings of apprehension over the long rides. He was great, shared some of his experience from when he did it. Afterwards I felt more calm about the whole thing. I feel very lucky that I have people to talk to about all of this. This evening a steady 65 minutes on the bike followed by a quick change of shoes then into a 30 minute run. The evening was warm with a bright low sun casting definite shadows. The run felt great, relaxed and steady.   

Three weeks of hard work to go

So I have three weeks to go until the taper begins. That means three more long bike rides, and three long runs as well as the other swims, bikes and runs that will make up the weeks training. Three weeks to nurse the aches and pains etc until things ease off in the calm before the big event. All of a sudden the end is feeling very close and I am feeling a more worried than excited. The worry comes from the speed of my recent bike and run sessions and my concern over the various aches and pains. So as I was doing the washing up I thought it would be a good idea to identify specifically what is worrying me and then rank them in terms of how worried I am about them and then a possible course of action

1. The pain in my right ankle will get worse which will mean that I cant run.
• Keep stretching, taking the anti-inflammatories get a massage 
2. That I will not manage to get the long rides in
• Speak to the family and plan them in now
3. I will manage the bike and run and then simply run out of energy and be ashamed of my time
• Get over it, finishing will be a great achievement
4. I wont get enough sleep
• Make a rule of 10:30 to be at least 3 times a week, create a sleep haven in the spare room.
5. My nutrition will undermine the effort I am putting in.
• Get on line now and look up 3 websites that offer advise of Ironman nutrition

Feeling a bit better now I have gotten that all of my chest!!

Not quite so worried

I am getting complaints...and the mind games!!!!!!!!

I had not been looking forward to today's bike ride. I am not sure why. I think it might be that recently my body has been complaining a fair amount. Especially my ankles and for the first time I have taken anti-inflammatories. I woke up tired and dragged myself onto the bike. Before setting out I had decided not to push the pace too hard, I wanted to keep myself fresh for the final hour and to be able to do justice to the run. The day was pretty blustery  and I found myself battling to keep a reasonable pace and finally completed the 5 hours having covered around 77 miles. Not great. When I arrived home I had the intention of parking the bike, a quick change and then at the very least a 30 minute run. However, as I walked in my son Ollie presented me with a fathers day gift and card and my resolve melted. I needed to prove that I could run after the 5 hours and so I did a quick 20 minutes (and even that was tough) and called it a day. Overall I just feel very tired and achy. I am finding the mind games tougher than I expected. To keep focused for such long training periods  I suppose it is only to be expected. I am going to review my training and especially what supports I have in place to cope with the demands. A good opportunity tomorrow on my recovery day.   

Good swim....bad run

Up early and into the lake for 3.750km swim which I completed in 1hr 7m which I pretty pleased with. That is more than I can say for the run. It was a real nightmare,  slow pace and then after 90 minutes some severe gastric pain! I managed to last the full 2:15 mins but only completed around 14.5 miles which is a bit pathetic really. I am not sure why my performance was so poor, maybe not enough sleep, poor fuelling, wore myself out in the lake,  a long week I can only guess. 

Bike to work for a cheeky bit of "Time efficient training"

Bit of a damp start to the day but no matter, hopped onto the bike and raced into work. 2 miles and I am guessing about 1hr 17 mins, felt good. Resisted the temptation to run at lunchtime the biked to Windsor to see my mum, then to my sister-in-laws to watch the footy. (Think I performed better today than England did against Algeria). So all in all a couple of hours that contribute nicely and no one else inconvenienced. Just the ticket.  

Swim....Run...turning the handle....high heart rate????

Working from home today and so down to the lake for 6am for a pretty standard 3k, nothing out of the ordinary except that I foudn the swim harde than usual. Then this evening out for an early run 90 minutes and a reasonable pace, however the issue was that my heart rate stayed at over 150 all of the way round. Not matter what I did it sayed there. One theory could be that the pollen is very high today and so a bit of hay fever is affecting my breathing! I really dont understand

A simple day

A simple day today, 60 minutes on the bike quick change into a 30 minute run, a workmanlike session with nothing really to report. Ankles still achy today and I am starting to get a little worried. This week is a stretching week for running and so I should have a better idea following the run tomorrow.

Back on track

It was a bit of a struggle to get out of bed this morning to get to the lake. However, I made it and was in the water just after 6am. A strong low sun made the spotting of the buoys very tricky. As I headed out on the 1k course I struggled to spot the furthest buoy which I though must have been hidden in the deep shadows. Wrong, it wasn’t there, having wasted a couple of minutes looking around I headed back and resolved to use the more user friendly 750m course. Excellent, soon I was into a rhythm and I carried on for 3 laps. Total 3250m in 1hr 1 m, this felt great. Part two of today was a 75 minute run. I am concerned about my legs, various aches, specifically in my ankles. I managed the run ok but if I am to get through the next few weeks, when the running intensifies, I am going to have to take a great deal of care. Stretching and massage I guess will help, I am also wondering about running around in our pool or maybe trying some of the runs on grass so that the impact isn’t so great. Regarding my motivation, having a good training day has a real impact on my motivation and upon reflection if I was to stop now it would half a job.

Since I started the specific training for this event in January I have completed 236.5 hours of training. That is 66% of the total hours required and if I make all of the sessions between now and August I will have completed 96% of the programme which I think will be quite an achievement and will be a great psychological support during the event. Let’s face it no one said this was going to be easy, otherwise it wouldn’t be called an Ironman.

Some doubts

I guess it was inevitable that at some stage I would begin to ask myself why carry on...After the weekends Olympic and the previous half iron I feel that I have achieved a great deal over the past 12 months. More physical activity than I would have ever imagined. 3 half marathons, a half iron, a couple of sprint triathlons, an Olympic and a 10k, plus all of the training. The thought of maintaining this level of activity for the next 7 weeks is daunting. I could feel satisfied with what I have achieved and continue the summer finding some more Olympics and sprints. Hmm food for thought 

A nice day out in Windsor

Olympic triathlon today in Windsor. A great day!! My goal had been to complete in around 2:45 and finish in the top half of the field. The swim was the usual carnage, goggles knocked off again. However, as the field spread it because easier and I was reasonably pleased with my time. Into transition all was good. I was positioned on the end of the row which made finding the bike etc very easy. The bike ride was a dream. Unfortunately my speedo wasn’t working properly and so I was unsure as to how fast I was going. However, I knew that I was going to break the 1:20 that I had done previously. I ended up 1:15:58. Into transition was embarrassing, as I tried to dismount my left cleat jammed and I couldn’t get my foot out ending up falling over. After picking myself up, I headed into transition and came out for the run. This was a very friendly course with a climb up a short hill then a couple of loops forming one lap. Three laps in all. This was made all more enjoyable by a troop of supporters. Ade and Liz with the tiddlers, Austin yelling support and Jennie Aimee and Ollie to complete the perfect support team. It really lifted me and I am sure helped me no end to finish under in 2:37:59. Fantastic. After a bit of a cool down I felt fresh, making me really appreciate the hard work up to now.

Feeling nervous

Tomorrow is the Windsor Olympic distance so today was a day of prep and registration. Cleaned the bike and did 25 minutes on the rollers. fell off and really wacked my shin!!!! Ouch, good prep for tomorrow. Drove to Windsor and registered, delighted with my number 999, easy to remember where my bike is. Lane4 at the end. Feeling quite nervous. I know a few peolpe in the event tomorrow and so I guess I am concerned that I wont perform as well as I should or maybe they think I should. I realise that it is not healthy to be worrying abnout other peoples race. This is just another step on the road to ironman. So I will wear socks on the bike and run which will cost me on the transiation but will save blisters which may interfere with next weeks training. I will not take any risks for the same reson, keep my mind on the bigger goal. Just another training day, far shorter than I am used to so keep my head focus on one stage at a time.

A good day.....intervals with chums

I biked in to work today so a good start. 22.5 miles 1hr 17 mins. It felt good to getting out and about. At lunchtime we (Ade, Ollie Natalie and I) headed out for a run. Natalie put us through us some interval training: this comprised 10 minute warm up, then 10 x 1 minute at fast pace (sustainable over 10 intervals) followed by a 1 minute slow jog, then cool down jog. It felt like a real work out and good to be doing something different that will affect my overall speed. It also was great to have someone else hold onto the process and to just do what I was instructed. Towards the end of the day I cycled to meet up with the family at a carnival in Jennies old home town, a 45 minute ride which felt just about right. Big thanks to Natts, Ollie and Ade for making the training very enjoyable today.    

Crowded out by the Manatee

Today I intended to swim at lunchtime. All was going well as I had the pool to myself. Gradually things started to get a little crowded as more and more large and slightly older people climbed into the pool. I carried on swimming in my little part of the pool keeping my head down and not having eye contact with some of the people giving me filthy looks and grumbling about me. I had no choice but to ignore what they were saying as it was all in Swiss German. Eventually, they started to say things to my face as I turned. By now it was like swimming among a herd of Manatee. They were slowly drifting up and down with no real sense of purpose other than to take up space. No one was really moving, just sort of drifting, some on their back some on their fronts. Finally one mature lady said something like “Splashund nicht reichfarken” looking very angry and waving her arms. This was the final straw, I gave up and swam to the edge of the pool. Let them do their drifting if that makes them happy.

The energising effect of a dip in the pool

Felling pretty tired today and so tempted to take a recovery day but by the end of the working day I was keen to immerse my self in the pool. The intended 20 mins turned into an hour.  The swim was a combination of crawl with kicking followed by a length of breaststroke. Feeling fresh I then headed out for another turn around the lake with Jennifer. Easy pace, the run felt good. Once again I find myself wondering if I am doing enough?

Sunny in Zurich

Still in Zurich and so the gym for 45 minutes on a spinning bike followed by a 45 minute run around the local lake with Jennifer. The weather is beautiful. (I am kicking myself that I didn’t bring my wetsuit as the lake is ideal for swimming). It was good solid days training and a great pleasure to be running with someone else. One of the surprises to me over the past few months is that I expected things to be getting easier. I expected to be able to run for an hour and barely even notice it, but that is definitely not the case. It is still hard and every once in a while I remember school days and hating any form of exercise. Perhaps now I have just learned to manage the feeling, that I used to hate, to one that I now enjoy.

An active recovery day

Another uncertain week this week as I am away in Zurich till Thursday evening and I have Windsor Triathlon on Sunday. I want to do the triathlon for the fun of it but it will impact the training for the Ironman because it will make the long weekend ride difficult. However, I think the experience will be useful

Following on from last week I am determined to hit my running goals and I feel confident that I can do that. I started today with a 90 minute run which was fine. Rainy but not so hot as it has been.

Swim not run.....is there a problem?

Last night we had friends round for dinner and the subject of swimming came up as Gael is a keen swimmer but doesn’t like indoor pools so I told him about the lake. Without thinking too much more about it I agreed to meet him there for a swim the next morning. Now this would have been fine but I was actually scheduled for a long run and the way my day was planned there wasn’t going to be time to do both. So this morning I completed 3.75k in 1:06 which I was pleased with. However, I was struck by the ease at which I changed my plans to opt for the swim rather than run, when I really did need to do the run. Am I going off the boil? It is true that I had completed a bike and swim heavy weeks training and so completed more than my scheduled hours, but I was down on the run. It’s true that I find the run the most challenging element, so perhaps I need to give it extra focus over the next few weeks, priorities it over the bike and run.

Tough day in the sun

Up early for a bike ride in and around the Surrey Hills I am getting to relish the big climbs. I was due to be riding with Jamie but unfortunately he was unable to make it and so I was solo for the 4 hour session. The ride itself was fine but with the weather warming up the run was a challenge. A bit of a fault with the speedometer meant that I couldn't gauge mileage and speed but I would guess it was up. Eventually I completed 75 minutes on the run but the final hill meant a couple of short walks. I should have taken some water with me. I am going to have to figure out a hydration strategy for tomorrow if the weather is going to be hot again. This evening achy right glute is giving me some issues, I am hoping that a good nights sleep will sort it out. 

Another good day.

I biked to work this morning which was a great opportunity to get an extra session in without taking time out of the day. 1:13 mins,22.5 miles, then at lunchtime another 45 minute run. Feeling pretty tired and have to be cautious about overdoing it this week. Running miles are down but bike hours up. Need to redress the balance this weekend. This evening a visit to Janis for a massage finished the day nicely.

3 of my 2 a day

With the family away on holiday I was up very early and in the lake by 6 for a full 3k under a glorious blue sky. I felt as if I have earned these wonderful days after swimming in the lake in the rain in late April with the water at 11 degrees. Then off to work and after a full morning a run with Ollie and Isaac for 45 minutes. Not the full distance scheduled  but worth it for the company. Then this evening since I had the bike in the car, I decided to cycle home and then back in again tomorrow. This took 1:16 with an average of 17.5 mph. This is much quicker than I have done the same journey in the past. So all in all a good days training. 3 hrs 3 disciplines an early night then back on the bike again first thing tomorrow.       

The New Forset and a Wake up call

I set off early this morning for a 90 minute bike ride in the New Forest. The sun was just breaking through the early morning cloud and haze. It was great to be whizzing around the country lanes as the day started to warm up. Speed at around 16.7 mph. So steady but not fast.

When I made it back my attention turned to nutrition. I have a book on sports nutrition and I thought it might be useful to calculate how many calories etc I should be consuming a day and where they should be coming from.  I was surprised to learn that (if my calculations are correct) I should be taking in 4500 calories per day.  This is quite a shock when I consider that I cannot be eating that much and I wonder what effect it is having on my ability to train and perform. I need to give this some serious attention and look in to the powders and supplements etc that are available.

First 4k of the season

Into the lake this morning and just in time for 4 x 1k circuits. Completed the swim in about 1:15 and so I would guess a 3.8k of 1hr 10 mins. It was great to a get the full distance under my belt. I know that the popular knowledge suggests that intervals is the way to build speed but I think once in  while the rehearse the whole thing cant be bad.

Back into the saddle….and the lake…and the running shoes

Mondays are usually my recovery day but since I did very little yesterday and it’s a bank holiday I thought I would get stuck in. The lake was open and so I started the day with a swim, under the hour (50 mins) but a good steady 2.75k. The week is set to be a bit odd with a couple of days holiday so I thought it would be a good idea to juggle the training and do the brick session this evening. The ride was great legs feeling good and a good pace, quick change into running shoes then a 30 minute run. My ankle is still a bit achy but nothing too dramatic. A thought struck me as I was running. Saturday was the first time ever in my life that I carried out any form of exercise continuously for 6 hours. For that I feel very proud……

Recovering and some lessons from yesterday

I am feeling pretty ok after yesterday. The only minor issue is a slightly achy left ankle and a tight right hamstring and glute. A great deal of stretching today and the hamstring is easing up. I was in two minds about training today, it definitely wasn’t appropriate to run so I decided to rest apart from a spin on the bike on the rollers for half an hour for 30 mins. Today has given me the opportunity to reflect on my learning from yesterday:

– If it is wet take a spare pair of shoes to set up in
– Buy a shallow plastic box for transition to put cycle and running shoes etc so that they stay dry.
– Put a spare pair of socks in the box
– On the threat of cold/wet day, have a short sleeved cycle top and arm warmers handy
– Don’t carry loads of water if there are regular drink stations unless its hot
– Limit solid food on the run (check out gels etc)
– Always wear the Garmin (GPS) for the run, you cant trust there will be mile markers
– If staying away the night before, take my own pre race evening meal and breakfast
– Check out gas cartridges for pumping up tyres.
– Practice changing inner tubes
– Create a checklist on laminated card for the final check.

I am sure there are loads more and I will definately add to the list as I gain experience

Race day……wind and rain…perfect

I arrived at the venue in good time to see a friend Austin and his family before he set off for his Olympic distance race. The weather was wet and cold. And the long run from the lake to the first transition area looked to me like a pain rather than a difficulty.

I was joined by Mark and after registration we set about kitting up and getting the bikes and gear into the transition area. After a brief briefing we climbed into wetsuits and made our way to the swim start. The swim went off in waves and being older I set off in the last wave.

The Swim

It was carnage. The lake was full of silt and within the first few yards my goggles had been dislodged by another competitor and were filling with foul water. It took at least 20 minutes for the filed to arrange themselves into some kind of order and even then the turns ware a real bun fight. The depth of the lake was another issue, in places it is hardly 2 feet deep and so keeping a decent stroke was a real challenge. At every turn the water was churned up to the point where the water went black. Finally after swallowing several mouthfuls I was helped out and made my way up the hill to the transition area. My time was just over 35 mins.

The bike

The weather was still wet with waves of heavier then light rain. In light of this I decided to wear a waterproof top. I cannot stand cycling in the cold. The bike section had been reduced to 50 miles and consisted of 4 loops of the same circuit I wanted to crack this in 3 hours which suggested 45 mins per loop. The circuit was fairly straightforward and comprised of three sections: undulating for the first third but not too bad, a down hill with a head on wind which meant you needed to peddle hard to get anywhere followed by a real bugger of a climb. The remaining section was mostly down hill with some great fast elements a completed in just over the 3 hour mark. I was amazed at how fast some people were going, they seemed to be passing me at 10 mph faster. I have some real work to do in this section.

The run

Oh dear. The run was published at 12 miles but made up of three circuits in and around the gardens of Beaver castle, (however there are various Garmin reports of 13-14 miles). This is where it al went a bit Pete Tong. I wasn’t wearing my Garmin so it is difficult to be clear about my pace but I think that on the final circuit I lost a great deal of energy and speed. The course was fairly hilly and this was draining. According to the results it took me 2:15 which is pretty slow. My total time was just over six hours and I have no idea how long the transitions took.

I finished knackered but proud that I had finished without absolutely crashhing. Mark kindly stayed to see me finish and for that I was very grateful. Plenty of lessons to reflect upon and tomorrow I will make a list of my learning.

Rest day.......a schedule I can stick to

So it is the Beaver tomorrow and after work I made the 3 hour drive to the hotel which is 6 miles from the venue. Comfortable room and a few other obvious tirathletes milling around the place. All look fitter and leaner than me.

Strange Week

This is turning out to be a strange kind of week. With the Beaver on Saturday I am struggling to think beyond that. It is a strange mix of excitement and anxiety. I made the mistake of looking at the times for last year and to be honest the vast majority seem much faster than me. My overall goal is to come in the top half of the field but judging by my times to date I am not confident that will happen. I keep imagining coming last and having people closing the course behind me. I know that this type of thinking doesn’t help and I am fighting it by:

• Contextualizing it as a just another step on the way to ironman, a right of passage

• Remembering that on race day my times are likely to be quicker,
• That the distances and not quite 50% of the ironman distance and so I am not comparing like with like.
• I will learn masses about myself as a result of participating in this event
• It will be a great achievement to finish, something I wouldn’t have countenanced a year ago
• These mind games are part of it and coping or even thriving on them will help me in future races
• The race is so long that small mistakes will not dramatically affect the result
• Fear is a good thing and part of being alive
• I have done the mileage now I just have to do the last little bit

As read these I feel better, having this chat has helped, thanks for listening

So as far as today’s training is concerned a 30 minute swim this morning and then I should have run this evening. But I didn’t. Deep down I felt I needed the rest and listening to my body felt more important than sticking to a schedule

Easy does it

It should have been a 45/30 brick session today but logistics interrupted and so it was a 45 min bike ride, dinner then later a 30 minute run. I am appreciating the easy week in preparation for the weekend.

OK… I confess……I skipped a session

This week is a tapering week hence the reduction in hours. This morning into the lake at 6am for a good hour covering 3k as usual. This evening was due to be a 60 minute run but work ran into the evening and by 10pm I just didn’t want to run. So there it is… I confess….I missed a session.

Reflections on 20 weeks training

So I have reached 2/3 through the training plan and today I celebrated with a visit to Janice the sports therapist for a massage. The next 10 weeks the training ramps up to peak at 20 hours per week from the current 16.  Up until now the mid week sessions have been pretty straightforward but as you start to add in 90 minute sessions, then getting those in during a busy schedule becomes more of a challenge. Getting up at 5:30 rather that 6:00 makes quite a difference. Thank goodness the weather is good and the mornings are light, reaching this level of training mid winter would be a real challenge.

Something to prove

I cycled for 40 minutes from home to meet up with Jamie near his home for a bike ride.  His preference is to get into the hills and so we compromised between the Surrey hills and some longer stretches on flatter terrain east of Guildford. We passed by Newlands Corner a couple of times and saw hoards of cyclists on th way, a big contrast to a couple of weeks ago in the wet, when we hardly saw anyone. Although we weren’t aiming for speed I was pleased that we covered 62 miles in the 4 hours. Getting back home and after another slow transition I set out for and intended 45 minute run. In my heart I knew that I would go for longer. I was behind in my schedule after only riding for 40 instead of 75 minutes yesterday and this as an opportunity to make up the shortfall. As usual the first 30 minutes were the worse as my legs struggled to get into the running after cycling. It was also hot, (73degress) and the sun was strong. As I plodded along I came to a crossroads where I had to make the decision, go long or go short. I went long and added an extra loop resulting in a 100 minute run. Deep somewhere in my psyche I think this was to exorcise the bad running experience from yesterday. My times were better today and as I hit the 100 minute 8.5mile mark I knew that I should be able to make the Beaver next Saturday. After all, the bike is shorter than today, I will have tapered and the adrenaline from being part of the event will help. Walking or driving after the event may however, be an isue.

Good start......bad finish

A little bit of catching up today, so I was in the lake just after 6 for a 3k swim. Things are definitely improving, the temperature was 15 degrees and the sun was shining making the whole a great deal more pleasurable. I hit the 3k in around 58 minutes and so feel like I am getting back into the right times. This afternoon and very short bike on the way to a family birthday party (40 mins). Today’s biggest challenge was the 2hr run this evening. The weather was much warmer (70+) and for some reason the whole thing felt like very hard work and my times showed it. It didn’t help that I hadn’t fueled properly and had eaten (very poorly, chocolate cake and biscuits etc) an hour or so before running so I started out with a stitch type pain. I am ashamed to say that in the 2 hours I only covered 12.18 miles which isn’t great.

Early bike...first time warm

It was great to get out today into the early sunshine for a 90 minute bike ride, and for the first time since the wearing fingerless gloves my fingers were not freezing. Things are looking up. There is something special about being out in the countryside at 5:30 am and tucking away a good training session before getting to work. I averaged about 16.3 mph which I am happy with considering the road junctions and hills etc. Route today was out from Camberley, through Frimley, Tongham, Seale, Puttenham then back the way I came. What a pleasure!! The only issue today is not being able to swim owing to a family commitment this evening, but I am sure I will be able to fit that in at sometime over the weekend.

Not warm but better

I have been a little concerned that my swim training has been a little lacking over the past few weeks. Especially last week in a tidily pool in Hong Kong. This morning I hit the lake at 6 and did a full 3k. They have mapped out a new circuit which claims to be 1k and so 3 times round should do the trick. However my times are out so either the course is long or I am slowing down. Even in a pool I can usually manage 3k in 61/62 minutes however today I was a fair way off that. The positive is that the water was marginally warmer; 13 degrees meant that I was able to walk after swimming which is a bonus. At lunch time I sneaked an extra 15 minutes to do the full 75 minutes. It was a good run and I actually managed to complete all of the intervals which speeded up the run to make around 8>2 miles in the 75 minutes. Not fast but well enough.

Its the simple things in life.........

A brick session again today. 45 mins bike on the rollers on the deck followed by a 30 minute run.this evening Beauttiful day, felt good. Balance on the bike is improving and the run felt far better than yesterday evening.

Warm weather please.....

I went to the lake this morning at 6am and it is still very cold, only about 12 degrees. This is fine as a training session but my concern is that I find it very difficult to walk when leaving the water. My joints and feet are so numb, they don’t work properly and so in the actual event my performance is going be really hampered. Also when getting on the bike "Will I ever warm up?” I am convinced that the cold water uses up more energy and so my endurance will possibly be affected.

This evening was a simple 60 minute run. I am not sure why but I really struggled. The first 30 minutes felt like a slog and I seem to remember that other Tuesdays have been similar. Once I was into my stride things improved but I think I can feel more tired after a day’s recovery than when I am in the thick of the training week.

And I am feeling good.........

A very welcome recovery day and I am feeling pretty good. No particular aches or pains. Under 2 weeks to go till Beavor half ironman and I getting pretty excited. I intend to get an early night tonight and get to the lake bright an early for a 3k.  

A good solid finish to the week

I have just finished today’s session. 4 hours on the bike followed by a 1hr run (writing this sitting in my “skins leggings” looking like a washed up ballet dancer). The run was slightly over the programme but I wanted to push myself. I have been getting a little anxious about the Beaver half in a few weeks time. I set out just after 6am and made the same mistake as last week. Cold hands for the first hour, I should have taken a fingered gloves and windproof, my shoulders were really cold. The first hour felt like hard work but things started to come together when I arrived in Windsor to ride the Windsor Triathlon course. Up to that point I had been averaging 16.8mph but by the time I had completed the 40k the average had crept up to 17. I retraced my steps back towards home clocking the 56 mile point at 3hrs 21mins. I was very happy with this and ended up finally at 4 hours covering just over 65 miles, so a slow final hour. Transition was a joke (as usual) and I took 6 minutes by the time I had taken my bike indoors, changed, taken a pee etc. (For next week I am going to set up a bike stand in the drive so that I can dump the bike and go. So it will have to be a tri-suit, which is fine for the bike but gives the neighbours a giggle when I run). The start of the run itself really challenged my belief about my ability to complete the Beaver, I was struggling to put one foot in front of the other. It was then that I decided that I had to complete the full hour. Aching legs was the issue, my fuelling strategy seemed to have worked (bottle of Gatorade, 12 min flapjacks, a Snickers on the bike then another Gatorade at the start of the run). Things improved after 15 minutes and by the time I had finished the run my confidence had lifted. The Beaver is 9 miles shorter that the bike I did today and if you take into account: tapering, the fact that this week I had flown back from Hong Kong and hadn’t slept too well all week it should be ok.

A great day

I have switched this weekends training so today was a 1hr bike then a separate 90 minute run. Tomorrow will be the long bike. I want to keep the discipline of using the rollers in my weekly training so at lunchtime I set them up on the deck and went for it. I really enjoyed the session despite a minor split in the rear tyre that created a lump resulting in a bit of bumpy ride. Despite this I managed to maintain a pretty good speed and for the first time ever I was able to pick up the water bottle, take a drink and actually replace it in the cage!! I also managed to hit 36mph a couple of times. (This afternoon I changed the rear tyre).

It was a beautiful summer evening and a pleasure to be running. As usual heart rate all over the place for the first 20 minutes and then it settled down. A really great run, although achy feet which suggests I need to be stretching my calves more.

A bit of a slog

I am flying home this afternoon and can’t wait. I had one meeting this morning but because of the logistics needed to be out of the hotel by 9am. So early again and straight onto the uncomfortable indoor bike. The only helpful factor was that “Total wipeout” was on the TV, so 75 minutes went by reasonably quickly. Going straight to the pool was another issue. The monotony of the short pool made me quit after 30 minutes. I guess also at the back of my mind was the fact that I was cutting it fine to make it out of the hotel on time and that I might get a swim in this weekend to make up the lost time. All in all a bit of a slog.

Humid and tiring

Thursday This week I have averaging only 5-6 hours sleep per night which I believe is catching up on me. I had originally intended to rise early and get an hours swim in this morning before coaching a client over breakfast. However a combination of extra work last night and being very tired this morning I left both to this evening which is a dangerous strategy. I did manage the swim which is an effort in such a small pool, I then headed out into the humidity for the intended 75 minute run, once again up the steep slope to Bowen Road where there where quite a few other runners. A combination of me getting slightly lost and wishing to explore a little resulted in me going for 90 minutes. Feeling tired and probably de-hydrated.

Gym time training......with petty behaviour

On of the main disadvantages of being away on business is the lack of access to a decent bike. The ones in the gym have unwieldy saddles and you have to be very stealthy to nab the piece of gym equipment you need. The sessions today was a bike (only one in the gym so great anxiety as I headed to "floor P" and relief when I arrived and there was no-one occupying it. Then 40 minutes of stress as I watched all of the running machines being occupied and vacated. I was due to do 45 minutes on the bike but there was only one running machine left and a chap walked in on his way to the changing rooms who looked like a runner, so I cut the bike short by 5 minutes to guarantee the machine. I did an extra 5 minutes running to make up for it. When I write this down it sounds a bit petty really. Never mind, I did the session, another brick in the wall.

What a run.....high above Hong Kong

I had an early start today with a 60 minute swim in the hotel pool. I was expecting the morning to be warm but at 6am it was quite cold and the pool wasnt heated. It took several laps to warm up but was a good swim. This evening I headed out of the hotel to Bowen Rd which is quite well known to runners. It is a road than runs high above the city and gives you fantastic views. Climbing up to the road is quite something, probably the steepest hill that I have ever run up but definately worth it. (Total today 60m swim & 75m run).  

Recovering in HK

Nothing much to report. A recovery day in HK working with a client. Simples

My own little triathlon in HK

I arrived in Hong Kong this evening and immediately went to the pool, with some many hours missed this week I was determined to have a good finish to the week. I completed an hour in the rather small pool, (about 15 metres) then into the gym for just under the hour on the bike then onto the treadmill for 60 minutes, the gym then closed so I completed the scheduled 75 minute run outside in the humid air of HK. So you could argue my own little triathlon in and around the hotel, and a good way to finish the week.

The lake at 11 degrees……cold all day

I went down to the lake this morning, not scheduled for a swim but I figured that it would be good to try to catch up some of the lost sessions. It was very cold indeed. I managed 3k but came out barely able to walk, my feet were so cold. This afternoon I went out on the bike but was ill prepared for the weather. Overcast, with a cold wind and intermittent rain. The ride itself was fine 3hrs 30mins followed by a 30 minute run. I experimented with fuelling using M&S mini flapjacks. One every 20 minutes, a snickers after 2.5 hours a bottle of Lucozade and some water.

A late swim….

Back down to Lyme today then home again so 5 hours in the car, not great for training. However, late tonight I managed to get to the pool for an hour. Not a great swim but enough for the maintenance.

Identifying the must do sessions….

Back at home today for a board meeting, However, at 10pm I hit the road to a 75 minute run. Once again before I left I was tired and wondering how on earth I was going to make the run. It never ceases to amaze me that once over the initial inertia we are able to click into a rhythm that seems to allow one to keep going almost in a trance like state. Although down on hours this week I am pleased to be able to be getting in the training I am. I guess I am beginning to realise that to maintain the volume of training I am is probably un-reasonable. Today a friend at work said to me that I should identify 3 training sessions a week that are the “must do sessions”. This will maintain the current level of fitness, the other sessions will build. These seems a reasonable thought and that if I hold onto this then it is quite possible can manage my anxiety about missing sessions.

Squeezing in a run

Once again a very busy day and so little opportunity to train. However, this evening I managed to get out on a run. 60 minutes around Lyme was a real pleasure. It really re-set my compass and reminded me how effective exercise is in helping me to feel good not only about myself but in gaining a better perspective on life

An un-planned recovery day

With a week off work down in Lyme overseeing the building work in the flat I really thought that it would be a great opportunity to get some serious training in. Unfortunately I underestimated how involved I would have to be in the work and so no training today.

A break from the training

No training today, fun with the family. We went clay pigeon shooting and had a great laugh. Nothing to report, just good to have a day off!!

I do like to be beside the seaside

I am at the flat in Lyme doing renovations for a week and so have bought the bike with me. This morning I ventured into new territory. Lyme is all hills so after getting the bike from the car it was either down the hill or up. Since down would have lead me to the sea very quickly I went up the very steep hill (on the road on the road to Exeter), this was the pattern for the next 60 minutes. Very steep climbs followed by sharp descents. It was a cool, windy and sometimes rainy morning, but what a ride!!! Nearing the half way mark I descended down a hill that seemed to go on forever, not knowing the twisting turning road I was braking most of the way down, thinking to myself “I am going to have to come back up this in a minute”. The climb back up though tiring was great, on the smallest ring on the front biggest on the back out of the saddle I ground my way up feeling more and more confident. I felt very alive despite my thighs shouting at me. Back to the flat dead on the hour feeling great.

This evening it was a 75 minute run. In the past when running around Lyme I have simply headed out of town and stuck to the roads, but today I decide to hit the coastal path. My goodness it was more like an assault course. The path climbs and drops, and is a matrix of tree roots polished by the boots of hundreds of ramblers that threaten to trip you up or twist your ankle. In some places there are steep steps made up of logs and in others the path deteriorates into a boggy mess. All in all it was great fun but a little alarming since a wrong foot would have bought to an end training for a few crucial weeks. Once the ground became too threatening I turned back and headed towards Lyme and out onto the Cobb (the harbour wall) and back, then back into the town following the river Lyme upstream. This was a beautiful part of the run, along a valley floor climbing gradually alongside the river. It passes hidden cottages that look like they could have come from the Shires in The Lord of the Rings. Eventually the path comes out into Uplyme and I was able to drop back down the main road to the flat. Achy legs and tired but delighted to have managed to complete a solid weeks training having hit every session.