Day 11 - Mending a Puncture & a Short Bike

Rosy's birthday today so I have to be really quite clever about how I'm going to fit in the training today. She's still asleep at the moment (8:15am) so I'm just going to quickly fix the puncture I got in my front tyre yesterday and then get her some breakfast in bed. Then... when she goes out with Siân to get her hair done, I'll nip out for the 30 minute bike.

Fixing the bike took a little longer than it should and now there's a bulge in the tyre as I think the inner tube is a little too thin.

The bike was a little bumpy due to the bulge but the half hour brought about the usual 6 to 7 miles.

Day 10 - Brick Session

Just a straight forward brick session today, 30 minute bike followed by a 15 minute run. Both sections were pretty straightforward although when I eventually put the bike away I discovered a lovely puncture in the front wheel. Looks like I'll ve fixing that in the morning before going out again.

Day 9 - a run and a swim

A pretty good start to the second week of training. Being the last day here in Portsmouth I already had it planned that. Was going to be going for a short 30 minute run but I also figured it'd be a great opportunity to go for a swim as well. According to the Don Fink training plan I only have to do two swim sessions a week but I know that it is a seriously weak area of mine and I reckon I'm going to need to do quite a bit more and therefore need to grab the opportunities when they arrive.

Running wise, Siân also wanted to pound the streets and a 30 minute run is a pretty good time for her to do (she's been doing a lot of running in the gym but hardly any outside). It really was a great run as it meant we actually had some time to chat and talk about her aims, running wise. Quite some time ago she completed a "couch to 5k" training plan and now her main aim is to complete a 10k. Dedham's race will be a good one for her I feel as it really isn't that far away, it has a short course for Rosy to do and we'll both be able to cheer her on as well.

Anyway, our run today left the house at about 6:30am and even though it was early I felt up for it and really quite happy to get up. Whilst getting ready I also completed a new little ritual that I only started a few days ago during my first swim. Using a sharpie, I drew a wave on my wrist in order help me to remember to go with the flow, to take it easy and allow the training to take me to the finish line of Ironman UK in Bolton. On top of this I drew an HY on the base of my thumb to symbolise the "Hell Yes" attitude I need to have during all this training. I read somewhere that completing rituals like this can really change your mindset for the better and make a big difference during training. Running with Siân did make me run at a slower pace but I don't think this was necessarily a bad thing, the pace was about 12min/mile which I think equates to just over a 5hr marathon. During all of this run my HR was about 130-139 and is probably the lowest it can be for optimal training. Still, it was good and I would really want to do it again.

Once the run was all over, I picked up my swim kit and headed straight out the door to go for a swim. There was something refreshing about the thought of heading to the pool after a slightly sweaty run, my only reservation was about the number of people that were there. To my amazement, upon arrival, there was actually one lane that was completely free. I managed the 300m warm up and the majority of the drill (with flippers) before someone else turned up. This wasn't too bad as I still managed to sort my sets out around him but only 10 minutes later another guy turned up. I was about to go into a 400m main set when they invited me to do their 6x100m set with them. Politely, I declined but opted for the 6x50m set instead in order to keep things straightforward and hassle free. In actual fact, this was probably the better option as it meant I could really focus on my stroke technique and get lots of rest inbetween as well.

Eventually the two guys were done (they were doing just an hour's swim) which left me and this year 8 lad who swims for the Gosport Dolphins. I explained that I only had another 200m to do so he went at the same time as me to duly complete 400m in a quicker time. I truely wore a jealous face through each stroke.

By the end of the session I could really feel my right shoulder aching and I've no doubt it's due to my poor technique.

Just before heading back to Siân's Mum's place I just had to set up the GroPro for a quick run session. I desperately want to use it to get some great shots so I experimented with the angle and ran straight for the camera. I'm not completely thrilled with the results but they will get better.

Anyway, we're on our way back to sunny Essex now so I really must finish this now and start chatting with Siân once more.

See you all soon.

Day 8 - Rest Day and Sorting Routines

It's a Monday so that can only mean one thing... A REST DAY!

Day 7 - end of the first week

That's the 1st week of 30 now completed with an early morning swim set (my first with fins) and a 45 minute run.

Once again, the swim took longer than expected, it was always going to be longer (as it was going to be 3000m) but this session was almost 2 hours. The pool was more crowded than I would've liked but all in all it was a good swim made even better by trying out the new GoPro.

The run came much later on in the day when it was also q lot darker. Not much can be said about that one though other than, I'm glad I've got my first full week under my belt.

Day 6 - Boxing Day = Rest Day

Absolutely no training today due to heading down to Portsmouth for a second Christmas. Once again, I feel that I've managed to consume more than my fair share of food and wine but I'm sure I've convinced myself that it'll all be fine as, after all, it is a 'rest day'.

Present wise, there has been lots to think about and use... I'm now the proud owner of a set of fins, paddles and a kitbrix bag to put/store it all in. I desperately need some sort of netting bag to keep the swim toys in but the kitbrix will most certainly do for the meanwhile.

The wine and rum can be saved for a celebration later on at some point and I've already started to read the ironman book Sara and Pete gave me. All in all, another great Christmas.

I had planned for today to be a rest day all along by training Monday through to Friday, but it means tomorrow I'll have a nice swim and a long run to complete. I'm just hoping that I haven't eaten and drunk too much.

On a slightly different matter, Rosy has begun to design some motivational posters for me so I just need to print those and get them on the bedroom door to motivate me in the mornings. Am I ready to swim in the morning? Hell yes.

Day 5 - Christmas day cycle

Christmas day this year means a bike ride after breakfast and present opening.

Being a bit on the wet and windy side meant that it wasn't the nicest of rides but it was still an hours ride at an average speed of 13mpg.

During the ride I had enough time to start thinking a little bit more about how I can stay motivated during the next 29 weeks and keep that "Hell yes" attitude. I believe I'll be able to get Rosy to make a monthly motivational poster for me to wake up to and I'll be able to get both Rosy and Siân to send a little good luck text once a week for me to wake up to before going swimming. I must remember to talk to them about this but I reckon this can be done during the journey down to Portsmouth tomorrow.

Day 4 - Double Bubble

Another good day today, a lovely early morning swim (90 minutes - 2500m) followed by a 30 minute run, but then again... they are always good days in the holidays. I mean, when else do you have the luxury of when to fit in your training? When else can you say halfway through the day "You know what, I might just head out for a cheeky swim!" Today was a good example of just how good it is to train during the holidays.

Rosy had a couple of friends over the night before and so normally I think I would have been a little on the stressed side due to giggling girls and what-not. This morning though, I woke up to my alarm to everything I needed for the swim. It just made it easy to get out there and do the training. Being the holiday I don't actually have that much school work to do and therefore I wasn't limited to time. Normally I would've got out of the pool after an hour but I did the full set and almost 90 minutes there. I actually felt quite refreshed for it. If this had been in school term time I'm pretty sure that the run wouldn't have occurred due to the planning and/or marking that would need to get done. Realising and understanding this now is good though, it means I can start to plan ways to fit the training in... Maybe even cycling to work.

Well, that is Christmas eve coming to a close now. Tomorrow I want to go for a 60 minute bike ride so I can have a rest day at the weekend.

Wish me luck now.

Day 3 of 210 - Turbo bike

So, with it getting closer to Christmas, time is getting ever-so much more precious.

Today's training required a 30 minute bike but life commitments required me to stay at home till Rosy's friends had left the 'birthday sleepover' and then head to Chelmsford for some Christmas shopping with both Siân and Rosy. Even though it was dark when we got back I knew I needed to do the short ride. Thankfully, with space in the garage and a turbo hardly used, I still managed the 30 minutes. I must not let anything slip during these early days. Training is essential, this 'fatman' wants to be an 'ironman'.

Day 2 of 210 - brick

Today's training included the first brick session of many. Just a 30 minute bike, quickly followed by a 15 minute run.

The bike felt pretty good to start with, I hadn't actually been out on it in 3 months since the Ely Monster Middle, but as I kept trying to keep the cadence around the 100 mark with my speed around 15mph and my heartrate as low as possible, I soon felt the lack of miles... I soon begun to realise that I should have kept up with some cycling these past 12 weeks... I soon begun to panic just a little and I soon started to think about the future. I'm aiming towards a speed of 16mph over the 113 mile bike route and I know I'm definitely not there yet. That being said, I know I will be... well, as long as I keep up with the training.

Rosy has a sleepover tonight but I still managed to get a cheeky gym session in whilst they were swimming. Now I just need to sort out when I'll be swimming. I've got to get that started.

Day 1 of 210

... aaaaand the training begins with a 6:30am alarm call for a 30 minute run.

It felt good to be out there training again but I wonder if I should have done more than I have over these last couple of months. Have I lost lots of fitness (or any that I did have) as a result, will it make it harder on my achilles, has it made it impossible to complete the ironman next year? The simple answers to these questions are yes, yes and a resounding no. Of course it's going to be harder to do this without that little extra training but it most definitely is not impossible, as long as I keep to the program I will be absolutely fine and will survive the course.

The run today was a little hard on the knees but I'm hoping that will soon pass as my body gradually gets used to training again. It was only 30 minutes but I decided to head up the hills of Halstead to begin to try and get used to them as I'm sure Bolton will be far worse than I could imagine.

Anyway, Christmas is coming and I've just got back in from the gym so I should grab a shower and think about the rest of the week.

Right Intention - (15 days till training commences)

HELL YES!

I'm sitting here on a Sunday with a massive 224 days to go until IMUK but only 15 days till I officially start my training.

Previously during training for larger events, I have lacked motivation at certain times and have focussed too much on one aspect of my life too much (work life/family life/personal life). As a direct result of this I have lost sleep while trying to catch up, become lethargic and missed training days or important family times.

THIS WILL NOT HAPPEN THIS TIME AROUND.

Over the following few days I'll be setting up a routine that will help me become motivated, refreshed and ready. It starts now with creating the right intention for my training, a right feeling for my training. That feeling/intention is quite simply "HELL YES!" - I must remember what I'm doing this for and that I'm in it to become an Ironman, to be called an Ironman and to earn "bragging rights forever!"

22 days to go

Only 22 days to go now until I formally start my Ironman training. 21st December is the big day for starting my training but I'm thinking that I really need to get some form of pre-base training completed. I just need to get into the habit of training again so that it isn't so much of a shock.

Today was my first run outside since my half -ironman in August and I certainly felt it. It was a 5 mile run and was my slowest on that route since May of 2014 (almost 19 months ago).

This training should be fun.

Weekly Round Up - 233 days to go

Swim = 0
Bike = 0
Run = 0

So, not the best week for training or exercise but there have been some positives… There must be some… I’m sure I’ll think of one in a minute or two.

While Siân went into hospital for her nose operation, something to do with the sinuses, I made use of the time to take a proper look at my training schedule. There are now 24 days to go until my training starts properly and these past couple of weeks I’ve been getting free sports massages on my achilles. I’m sure that it will certainly help but I feel I must return to running soon, the more I think about it the more I know I cannot get injured during any of my training. Some time ago another sports therapist gave me a whole load of exercises to do on my achilles, I haven’t done any yet but I know I must start.

Half Term Training - 271 days to go!

It's half term and with the extra time I find myself having available to train, I've completed two sessions in one day. The first being a lovely little swim session that I cut short to 45 minutes and the second being a 45 minute indoor cycle.

Whilst swimming I was really trying to focus on my pull in order to make it more efficient. I started with a 400m warm up that I completed in just under 10 minutes. A 100m sculling drill was next after which I did another 400m but this time focussed on pushing my arm all the way to the end of the stroke to result with it flicking out the water. I really don't know if this is a good technique or not (especially as it took me just over 10 minutes) but I wouldn't mind to keep experimenting with it in the future as I need to really get my stroke rate down and to be more efficient. My average stroke rate during this set was 14spl and 19spm. Apparently my best rates were 11spl and 27spm. Up until this point I'd always thought the stroke rate is more efficient the lower it is, but looking at the data I'm now guessing that if I have a high 'stroke per minute' yet a low 'stroke per length' then that is optimum. Time to get back in the pool, because when I completed another 400m it then took me over 11 minutes... I need to get my stamina up.

On a slightly different matter, there are 271 days until "Operation Ironman" and, even though there are still two months until I will officially start my training, I'm feeling the pressure. I know it is going to be a hard journey and that IMUK-Day is going to be even harder, but this no-mans-land of  time/training is just plain strange. I'm feeling that I should be doing more to get to a good level of fitness prior to the 'Base Phase' of my training yet I also feel that if I do too much training I will suffer some sort of burn-out and end up not putting in the full effort needed to complete the training.

Thinking about it, the only way forward is to be proactive. At home we're in the process of redesigning the house, so many hours have been spent tidying, moving and redecorating. The office is pretty much done now so my next step is to also look at my training schedule for December and work up to that level of training whilst still trying too enjoy it.

Be Brave, Be Strong, Be Bold. See you later.

New Bike Routes

The morning started off lovely at just gone 7am with a nice coating of sun lotion as it just looked too good outside not to put something like that on. After all, the last colour I'd want to be tomorrow is red.

I'd decided to take a different route today that would take me over to Dedham. It seemed quite far on the map and fairly straightforward to get to, I just hoped that it wouldn't be too quick a ride or that I'd get lost again. That should have been the least of my worries though as the heavens absolutely opened when I eventually arrived at the furthest point of my route from home.

The rain was actually quite cooling, which was just as well as with it being a new route I had to stop to check the route a few times which in turn made me forget about refueling every 20 minutes. Obviously I wasn't quite as on the ball with it as I thought I was, because by the time I hit the 35 mile mark my legs were pretty tired.

The main thing though, is that I've now got another bike route I can use and won't get as bored during these longer rides.

Only 42 days to go till the race now. Wish me luck.

Work:Home:Triathlon

People often talk about getting the work:home life balance correct but for some time now I've thought it is actually a three object juggling act as I think the 'home' section needs to also have a balance between  family and personal.

It is without doubt that there needs to be a focus on family life but what about yourself as an individual? I believe that more time needs to be given to the 'family' but time definitely needs to be given to the 'self' in order to grow as a person, to understand the importance of 'family' and to focus on your own goals across your entire life.

Getting the balance right is always going to be tricky and everyone is going to be different as for some 'work' IS their life while others can be very selfish and just focus on themselves.

For me, the 'self' is triathlon and during training runs, rides and swims I get a certain amount of clarity in my life. It actually gives me a chance to think about my life in terms of my goals and where I want to be. These goals are not just selfish ones though, it gives me a chance to think about the children in my class, the other adults I work with, the house Siân and I have just bought and, of course, my family.

I know I need to balance these three areas in order to have a good life but it will always be the 'triathlon' that will fall by the wayside as the other two are just too important. This has happened fairly recently, I had three weeks of no training because work pressure was piling up and there were tasks I needed to complete. At least these three weeks occurred now and not just before the main event (the Monster Middle)  but next year I must plan better, I must preempt this busy time at work and plan to spread it out, plan to get ahead of the game.

General update

So, due to a spider bite in June of 2014 I had to pull out of the half ironman triathlon last year. It was a major shame but it meant that I had 3 weeks off training due to the pain and then another 6 weeks off due to it causing soft tissue damage as well. To say I was gutted would be an under statement but at least I managed to defer it with only losing 25% of the entry fee.

Now I'm in the build phase of the same event again and this time it's 2015. A new year and a new start.

As long as I survive this one, I'm still hoping to do a full ironman before I'm 40. Wish me luck.