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!"