Race Day

It’s the day before race day and the last couple of weeks tapering have me on edge, I am dreaming about riding a bike.  Having only swam 2.5 hours in the last week I have a lot of pent up energy as my body has got used to 20 hours plus exercise a week.  I guess that’s the idea!

Time to set the transition up, we are given 3 bags:

Blue bag = Swim to bike: helmet, check, glasses, check, bike shoes, check, anti-chaffing cream, check, electrolites, check, food on bike, check (I like to think of the bike as a rolling buffet)

Red bag = Bike to run: trainers, check, socks, check, gels, check etc…..

White bag = Recovery post-race, recovery drink, check, fleece, check, hat, check, recovery tights (I know, I know)

It’s like NASA control, you get the idea……..

All the bags hung on hooks for my race number “1168” and it’s time for some pizza with the rest of the tri club – Emma teases us all as she polishes off 3 bottles of beer and threatens to hit the red wine.

Early to bed and early to rise, I didn’t need an alarm, 4.30am and I was wide awake, into support shorts for my groin strain, plasters on nipples (children’s monkey plasters do the trick) Vaseline on the areas of most “rubbage” tri suit, race belt and number on and wetsuit over the top.  A bowl of porridge and plenty of juice then off to transition to put the bike computer on the finishing touches.

Before too long it was 6.45pm and we were being walked down to the North beach for start – Due to the hurricane swell coming the beach for the swim had moved to the more sheltered North beach.  Of course this meant an extra 1km run, in a wetsuit, back to transition following the swim – as if I need a run that early when recovering from a groin strain!!!

The cannon, and were off….

Nearly 2000 athletes all running into the sea at the same time

http://www.youtube.com/watch?v=NteyuYGXzmk

It’s like being in a washing machine for the first 200m, then I managed to find some space of my own and a pack to hang in behind, feeling good I realised I was holding back and could go faster so I made the effort to bridge the gap to the next group ahead.  Past the RNLI lifeboat (fantastic job from those guys on the day and little did I know then that they would still be up to cheer us all into the finish) 2^nd turning buoy and now heading back to the beach.  Out of the water and around the rock to jump back in for lap 2 – entering the water I was hit by a chest high wave, stretch my groin to re-balance ( slight twang of pain) but it holds.  In for the finish of lap 2 and I was so pre-occupied with keeping the pace I forgot about waves coming in behind me.  Before I knew it I was picked up and swirling in with a group of 4 people then dumped maliciously on the beach.  A few grazes but I’m now off up the ramp into town and through to transition.  Wetsuit off, bike gear on, while leaving transition on the bike I hear the PA announcing 1 hour to swim cut off time (the swim must be completed within 2 hours and 20 minutes) 

it’s taken me at least 10/15 minutes for transition so that means a very encouraging 1.06 for the 2.4 mile swim – good start.

So here we go on the bike, out of Tenby and going well, averaging 20 miles an hour, little did I know how much this was to change and what the course had in-store for me.  The first 10/15 miles were quick.  Then the hills, I realise the wattage I am putting out is too high and if I don’t lower it I will suffer later, so I decide to slow a little – a good thing I did because we then turn into a headwind and I need all the strength in my legs now to maintain 14/15mph.  A hairy moment on a cattle grid, I end up almost sideways when the wind catches my deep rims picking me up like a sail. 

Another close shave as I leave it too late braking downhill into a turn, and manage to lock the back wheel at 50mph. But I manage to stay on whilst riding past two racers already on their backs in the grass verge.

The road is silent as I pass groups of riders and in turn get passed by some bike demons, including Lee from our club who almost does a double take as if to say “how did you get ahead of me”?

Next stop – Narberth, and it doesn’t disappoint, it’s a steep climb up Narberth hill and into the towns one way system at the top amid crowds and crowds of people.  The PA system is pumping “eye of the tiger” – the support is amazing and almost brings a tear to my eyes.

Now it’s surf beaches with descents into them a steep climbs back out the other side all the way through to Tenby, I come across a nasty crash on one of these descents as a rider has decided to take out a brick wall on the opposite side of the road.  The emergency services are there and the rider is standing.

Saundersfoot – and again the same treatment – this time its “Firework” at the top of the hill playing on the PA system, into Tenby and the streets are packed – the support of the Welsh people nothing short of amazing……..

Back out of Tenby for lap 2 and back into the headwind which is now picking up progressively as the weather forecast had predicted, m y average speed now given the wind and hills is a relatively poor 14/15mph permanently.  Back through Narberth and Saundersfoot again, the support is still out – these people have been clapping and cheering since 7am this morning and it’s now getting on for 3pm, wonderful, fantastic and extremely uplifting.  Now for the 20% Wisemans bridge hill for the last time. 

Having winched myself up I get talking to an Ironman veteran called Bob from Leeds  - my effort drops a little as we ride side by side chatting, but it helps the last 10 miles fly by.  As we come back into Tenby he says to me “it’s just a little run now, don’t think of it as a marathon”

I have been racing for 8 hours and I am now “starting a marathon”……………………………….

I start running with very short strides and low cadence, I can’t push it too hard for fear of pulling the groin strain – lap 1 of a 4 lap loop around Tenby goes relatively quickly, but my body is now reacting.  The lack of running since June due to injury is taking its toll, as my quads are now screaming at me, it’s also a hilly course which doesn’t help.

My stomach starts to make funny noises and I feel sick – great that’s all I need, I have taken too many gels and energy bars and my body is struggling to digest them while going through the run effort.  I slow the pace a little further and only take a little water at each aid station.  Very careful not to drink too much water as it will wash the salts out my body and I will cramp.  After an hour or so my stomach settles down and I fall into a rhythm of half a banana and a few sips Gatorade at each aid station. 

I spot the race leader heading past me in the opposite direction on their last lap – deflating!!!

Back into the town for lap 2, the atmosphere is fantastic, oiled a little by the Wales vs SA rugby match. People outside the pubs cheering us on and offering sips of their pints.  And then I spot it – one of them is offering a joint!!!!!  I almost heave on my trainers.

I see myself on the giant screen as I head round past the castle and back out of town for another lap, 6 miles back uphill we go.  Now it’s getting REALLY tough – I am now officially doing the “Ironman Shuffle” every muscle wants to give up and I can feel there is no energy left in my body.  Time to hit the flat coke at each aid station.  This gives me a lift each time but is short lived so I need to keep topping up at every aid station. 

Mentally I am now being screamed at by my body to just give up.  I tell myself back into town once more and then I am on my last lap – mentally I try to just switch off (dream nice thoughts) hoping when I stop dreaming I will have travelled a good proportion of the last lap.  Sadly I have only travelled 200M when I wake from my dream.

Getting to the turn point at the top of the hill and one of the officials looks at me, obviously sees I am in a world of pain and say’s “come on bud you’re looking stronger than when I saw you on your last lap” that’s all I need, I turn the corner and I know its 3 miles back into Tenby and the finish awaits.   As I hit the small hill on the outskirts of the town I am almost having to lift my legs with my hands to put one in front of the other – I stop to walk a minute.  A guy taps me as he runs past and says “come on don’t give up now you can stay within 13 hours if you keep going.  I start running again, now my knees are seizing up.  I reach the gate, instead of turning right and picking up another band I can now turn left for the finishing chute. 

It’s so emotional running down the blue carpet with thousands cheering.  Then “Jamie Faulkner you are an ironman”

The womans winner Kristin Moeller summed it up when she said "I have done many events Ironman Wales is the toughest yet"
If you wanta tough course I can highly recommend Ironman Wales to anyone, the atmosphere the Welsh create is 2^nd to none, the support was amazing and gave me the extra lift I needed to complete the dream.

3 days since the event and the buzz is still going, walking like John Wayne and If it’s not bolted down I will eat it……  Back to some light swimming Thursday or Friday and Winter to contemplate the next challenge.

Final Week......................................

Well, next post after this will be a race report. Scary and exciting all at the same time!

Pi$%ed off with the groin injury which just won't go completely and will undoubtedly get worse during the race - just hope it doesnt go completely otherwise it will be a very slow marathon at the end.  Packing 3kg of Nurofen in my marathon belt and have some special tape to wear!  Resigned now to just crossing the finish line and doing my best under the circumstances, without any specific times in mind.

I have tried to simply rest it up as much as possible this last week and catch up on sleep with no early morning training sessions.  Any training now will hold little benefit so I have done a few 1 hour turbo bike sessions and swam everyday, the remaining 5 days will just be swimming and drinking protein shakes before bedtime to aid the groin recovery as much as possible.  If anyone wants to know the best flavours I am now a connoiseur.

Weather forecast is not looking great for Sunday with a good swell in the sea, wind and rain on the bike - the run will seem like a breeze at the end.

Next up race report.  And hopefully Ironman status!!!!

So Frustrating!!!

Felt excited about my first run in 6 weeks on Tuesday, 30 minutes on the treadmill (5 min per km max speed) to check out the groin injury.

Running fitness was surprisingly good, aerobic system is tops! obviously the increased biking has had a positive effect.  But towards the end I could tell something wasnt right, groin felt stiff and the dull ache was back..........  Aaaaargh...

Ibuprofen
Massage
Ice
Elevation
Rest
Compression tights

As I woke up the following day I also had a slight ache in the rest of my legs (obviously lack of running recently meant my muscles were not used to it)

The Ironman marathon is going to be tough!!!!  Assuming I can actually run and finish it?

I guess it reflects the ups and downs of life, my challenge now becomes completion rather than a target time.  With 3 weeks to the race most importantly I now simply need to be capable of running at a moderate pace without pain - obvious statement!

Having had 2 days rest and then just swam today (great swim time by the way 4.5km in 90 minutes)  its feeling better and I am still planning to compete (rather, take part) in the 100 mile time trial Sunday.  If i can get through this without aggravating, then i am closer to taper, one more longish bike on the following bank holiday Monday should be enough.  Swim sets, short turbo sets and maybe the stepper or cross trainer (in week or so) and then the volume drops significantly.  This lower volume should then hopefully give the groin enough recovery to be capable of running on the big day.

Character building..()*&"£$!!!!

Run Forest Run..........

A lot of water under the bridge since the Etape, groin injury to one side, training has gone well.

Swimming was a bit strange this morning as I seemed to swim a lot slower over 4km then I have previously, I put this down to the fact i just switched off and swam the distance whilst merrily day dreaming.  I hope I can get back to the Marshman performance with a little effort and a wetsuit on race day.  That's assuming currents off the coast of pembroke don't decide otherwise.

The rest is even more of an unknown.  I still cannot run yet, so i have been putting in the mileage on the bike and this is improving significantly.  I have lost count of the number of 120km rides, 6 rides at 160km+ and 2 over distance at 196km and 188km.  I havn't felt too bad getting off any of them.  Wattage is climbing for the same level of effort.  Really important for ironman as I can't let my heart rate go above the 140 to 150 zone for any length of time, otherwise i risk running out of energy during the race.

The run will be a lottery - I havn't run for 5 weeks now due to the groin injury.

Just started Aqua running in the pool to ease back in.  This is where you put on a dodgy old floatation belt and then hop in the water and run (out of your depth so there is no impact with pavements etc) whilst bobbing up and down like a weeble.  I have done about 6 of these sessions now and will graduate at the end of this week to the cross trainer in the gym.  It seems to be exercising the right muscles, although heart rate is lifting much.  Hence not a massive aerobic benefit but guess I am getting that on the bike mileage.

I need to get back in the sea now for a few swims during the next 4 weeks before race day and get used to being pushed around by waves and currents again.

Training volume is getting to me a little, getting to the point where I just want to get out there and do it now - then eat pizza and drink beer for the whole week afterwards!!!!

Restless!!!

After the last weeks imposed rest I was becoming restless, plenty of icing, physio, stretching and massage on the groin seem to be working.  Although sitting in the front room massaging my groin in compression tights each evening must have been a sight for the passers by....

Had a light swim on Friday and it felt fine.  So i decided with the Etape looming on Monday it would be a good idea to get back on the bike for a test on Saturday.  58km later, over beachy head and back and no reaction from the groin. Excellent!  although the groin support makes for a sweaty bum on the saddle.

I was also particularly concerned about losing fitness - not the case, fitness felt fine and in-fact fresh vigour from the weeks rest.  Etape here we come.

Now, it's not really a race, when I was entered it seemed like an ideal workout on the road to ironman, however, it would be rude not to!  So, at 7am, i began stage 19 of the "Tour De France" like a cheetah on speed.  10,000 riders, starting at around 6000 I was going to pass everyone by the time we got to Alpe d' huez.  The first 14km were flat, but riding with so many people at speed was treacherous and accidents began to happen. 

Then, the turning point, out of the valley and straight up the side of the biggest F*&%ing mountain I have seen.  "Le Col de Telegraph" was actually the smallest of the 4 climbs for the day at 1700 metres but it looked immense!  Traversing the Alpine slopes i got into a good rythm, then disaster!  On a steeper section I went to find the bottom gear - nothing....  So stuck with a 22 cog on the back as by best gearing possible I decided to just continue - this was going to hurt!!!!  but I was passing people and feeling good about it. 12km and about 50 minutes later over the summit I go - now I am bloody freezing, my sweat drenched body has been thrown onto the shady side of the mountain and I am doing 70km/hr on the descent - still, at the bottom I was dry again, every cloud.... Another clomb and then it was time for the big one.

"The Galibier" - the Grandpappa as the French affectionately refer to it.  2600 metres and a whole world of hurt, i had to keep the rythm going with my vastly inadequate gearing, temperature was now in the 30's and every time I thought i could see the summit it teased me with a few more traverses, legs and lungs were burning.  Then some light relief, a young French boys ran beside me with a bottle of water drenching me from head to toe and I felt a fresh 'lease of life'.  Eventually the summit came and a very fast descent began with 2000m of cliff edge on one side and no barriers.  Didn't stop the crazy Italians from squeezing through a 50cm gap on the outside at 80km/hr!!!  New challenges now as after 20km of descending my hands ached like never before from covering the brakes nervously.  Fortunately the descent started to flatten out as the guy ahead of me in a screech of brakes and puff of rubber dust decided to attempt a faster route down.  I stopped tentatively and looked over the edge.  Thank goodness it was only a 20ft drop but he was still unconcious in a mountain stream below.  Right, emergency number, no, there's a medic bike, flag them down, down to check the guy, he's coming round, moving his legs, thank F%$£ for that, he speaks, he's English!!!!!  Medics are now here, nothing more I can do so back on my bike and off i go (unfortunately having lost 10 minutes and 50 places) Nxt Alpe d'Huez.

Temp was now in the top 30's but i felt good as I went through the first 4 turns, then the wheels began to come off and all that time turning too heavy gear was going to haunt me, appreciated the guys with hoses at turn 17 and in-fact i must say the French support in every village throughout the day was nothing short of incredible..  I was hurting, I started daydreaming, will my legs last, how fast was the winner, what will the Stella taste like at the top... Then I passed a tandem, a serious tandem, but a tandem nonetheless. 

My climbing had now slowed considerably and counting each of the 21 turns was just adding to the torture.  Eventually 1 hour and 26 minutes after i started the climb "The Summit", through the village and turn left for the finish, the "bastards", they put the finish at the top of a hill - nothing for it, out the saddle and one last immense effort and then I collapsed over my bars.  One of the toughest races I have ever done, but a fantastic experience and a good springboard to get back into the training volume now.  Swimming and biking seem OK, now about 4 weeks away from being able to run again - the race is 8 weeks away./,!!!

A Squash & Squeeze

Those of you with children will recognise the title....

Down to earth since La Santa with a beautiful 4.5 hour ride in the rain Monday.  The joys of having to go out rain or shine!!!  I contemplated 4.5 hours on the turbo for all of about 5 seconds.  Little brick run off the back of it and feeling OK.  Although the groin is still twinging a little so still keeping the run volume low and generally confined to treadmills or cushioned tracks.

Worried I am losing something on my run although felt a bit better about it after keeping up a good pace on the treadmill for an hour and a half this morning - a few days break from running now and out with the pulsed electr magnetic healing device.  Yes - all the mod-cons here, its actually a new product we are launching at work.  You wear it over the injury in bed at night and it speeds up the healing process.  Worked for my pulled calf so hoping it will work the magic on the groin.  As you can imagine though this ones a bigger injury!!!

Positively this has made me do more bike, my bike volume in KM over the last few months has been:
591
655
776
821
1246
1309 June to date....

As a result, Bike (my weakest discipline) has definitely improved.  Just need to get the groin 100% and establish running again in these last 14 weeks.  Scary! 14 weeks to go.

So back to the childrens title.....

Training is now circa 20/21 hours a week, tough to fit in with family commitments.  This weekend we have a family visit to Basingstoke, catastrophe for training!!!!   Mmmmm, if I set off at 6am I can get a 166km training ride and meet them there at lunchtime.  Win, win, and with the added bonus that the children get to play spot the plonka with a yellow jacket riding a bike!!!

Just hope the rain keeps off this time.....

Holiday & The Training Doesn't stop!

La santa was fantastic, the childrens swimming came on leaps and bounds with some proper coaches.  Harvey won the 400m at the childrens olympics and libby made friends with all the men in the green team, insisting on a cuddle from each of them at every event, dinner and breakfast, don't know where she gets that from, Emma??

Weather was great which allowed for some serious training volume, it was a luxury to get up most mornings and do an hours swim set in the sunshine (wish I remembered sun cream on the first day though), running is also coming back after the groin strain,  a few longer sets on the treadmill in addition to a couple of short transition runs on the track have gone well.  Will stick to the treadmill for the next week or two to help complete recovery and keep the impact low. 

The sports massage and back contortion with a Danish therapist called Thomas seem to have also sorted out my acheing back on the bike.  It now doesn't hurt until I have been riding for 5 to 6 hours, as opposed to the usual 2.5, hopefully on the big day I should be off the 180k bike and on the run by this time!!!!!

May be overly ambitious :-)

The real jewel in the crown though was the cycling, 500k racked up in 4 days riding.  Helped by getting lost on the first day and doing 130k instead of the planned 110k, a group ride with 4 crazy scandinavians who insisted on 7000+ feet of climbing within a 152k ride (all good training but I was suffering at the time, especially when Morten went past me uphill going "look no hands")

Groins & Things.

A good couple of weeks training following the race - 18 hours and 19.5, beginning to get tough to fit in the hours. Have had some 5am starts to achieve this!!!! - still, feels great at 7.30am going off to work having already completed a 2 hour session..

I have however re-acquainted myself with an old groin strain, fortunately this last week has been a 13 hour rest week so I have only swam and biked, laying off the running.  I wont run again until Friday in La-Santa, hopefully this will give it the chance to recover (feels good already, fingers crossed)

Cant wait for La-Santa, clubs for the children, a beautifull island to ride around, olympic facitiliets warm weather, and a massage - yes a massage, might even have two while there.  I can get the training volume up to the required 20/21 hours a week (theres one more build cycle after this which takes me to 23/24 hours a week for 3 weeks) then its tapering down dowards the race, keeping the intensity up but dropping the volume each week so the body is full of energy come race day - that's the theory anyway.

I am now riding the 116km round trip to work twice a week which is feeling easier each time.  Need to remember a long sleeve shirt though as the midgies are having a banquet on my arms at the moment.  Thought I was going to fast for them to catch me!!

Checked my wiggle account yesterday - scary!, wo one warned me about the addiction to spend new gear.  Who would of thought lycra tights and a comfortable saddle could mont up so much...........

Next post after La-Santa.

Test Day

So the test day came around - A half ironman in sunny Kent
1.9km swim in a lake
90km bike
Half marathon

I decided in order to be there for the early start I would sleep in the back of the car.  I needed to share this with my bike, so ended up with a greasy black sleeping bag in the morning after spooning with the bike all night!

The buzzer sounded and we were off........

34 minutes for the swim, I was pleased with this, feel I could keep going at this pace for the full ironman, giving maybe a sub 1:10.  Of course dependent on the Welsh coast treating us kindly - currents and swell could be a challenge on the day.

A little long in transition - (3 minutes) I forgot to kick hard in the last few minutes of the swim, so with no blood in my legs they wouldnt do what my brain was telling them and I stumbled around trying to get the wetsuit off like a drunken bum.

Before long I was on the bike - 2:46 for 90km, what I would call "comfortably hard".  I wanted to be capable of running a good half marathon off of it.  Experienced a slight issue with my carb drink as i didnt mix it properly and ended up with chunks of powder floaters, meaning I had to take a swill of carb drink and a swill of water then mix them in my mouth while riding.  Few learnings from that, shake the carb drink properly.........

Onto the run and maybe a little fast at the outset as I checked my watch and was runing 3:54 per km at the outset, I checked this to a more respectable 4.45 and managed to keep this pace for the duration, giving a 1:39.  Enjoyed the heckling by the two blokes in a "hairdressers style" convertable driving up and down the line of runners.  Some really supportive locals on the route, although its torture passing a picnic and a 4 pack of beers.

I needed 6 hours to confirm I was on my plan
In my mind I was sure I was ahead of plan and could beat 5:30
I was ecstatic with 5:05

What else did I learn: Nutrician worked, could maybe up the intensity on the bike a little, hills on the bike will hurt in Wales, if everything goes according to plan (especially not killing my legs on the bike) I should stand a chance of holding a marathon close to 3:30 off the bike and when a dog runs out in the road in front of you, point your bike straight at it, accelerate, shout loudly and it will move.....

So onward and upward...  Training programme now kicks up another gear, completed 18.5 hours this week - a lot of focus on the bike now to create more natural speed without pushing heart rate too high, may break 1000km on the bike this month for the first time!

On child duty this weekend as Emma is away so I need to find ways of keeping the children amused while I do a turbo session.

Looking forward to a rest week next week and a bit of recovery, only triathlon could call a 13 hour training plan a rest week :-)

Its all getting exciting now, I can see the light at the end of the tunnel after the last years training.  The seasons started and the real countdown begins.

4 MONTHS TO GO TO IRONMAN WALES!

The Lonely Road

You have to enjoy your own company to be a triathlete.  Long lonely bike rides and run sessions, staring at the lines on the bottom of the swimming pool!

There is an upside, I found this out in the last week in devon exploring the coastal roads.  Beautiful scenery, "naughty hills" and tractors to race :-)

It took me a while to recover from the marathon in the beginning of April, but I am walking normally and fully in the swing of training now.  Just in time for a half ironman to mutilate my body again next weekend..........

16 to 17 hours worth of training each week now and the recovery drinks and massage are becoming increasingly important, some minor technical faults on a 120km ride made for an uncomfortable position as the front gear lever was sticking - the only way I could keep it in the big chainring was to hold the lever in position.  Suffering a bit of "repetitive strain injury" in the wrist afterwards!

An easier week this week, reducing to about 8 hours training and giving the body a chance to recover in preparation for the race on Sunday - not excited about being in a cold lake this time of year at 6.30am for the swim start, but very excited about my first long race and a chance to see how well the training has been working.

My Arse Is Sore!!

Yes, the hours on the bike are taking their toll.  750km on the bike this last month and I need to try some different saddles!!

Solid block of training since I got back in the saddle, couple of 15 hour weeks, followed by a rest week of 9 hours and dare i say it, feeling gooood :-)

The lighter mornings are really helping, starting earlier, giving an hour and a half training block before work and a smaller session afterwards. It's a good thing as the volume steps up to 17hrs a week soon.

Happy with my run in the Sussex Marathon last Sunday, beating Buzz Lightyear and the fluffy dog made my day.  Thought I had done everything right afterwards:

1/ Stretched
2/ Had massage
3/ Recovery shake
4/ Stretched again
5/ Ice bath (lost its appeal after about a minute)
6/ Warm bath
7/ Stretched again

Still felt like John Wayne the following morning.  Decided to go for a half hour spin on the turbo to loosen up but I struggled to mount the bike!

Light swim and plenty of water and protein in the diet and I was pleasantly surprised, my powers of recovery seem to be improving - within two days I was able to run again.  Nothing hard buta light hours trot.

By Thursday I decided it was ready for a heavier day again and a ride to work.  I have been coming under a lot of pressure at home to find a safer route and avoid the main roads.  So with the sun out I figured this was the day to do it.  I methodically worked out a route from village to village through the country lanes and set out full of enthusiasm.  Within an hour I had been lost 3 times and a 55km trip became 60km.  As if that wasnt enough I managed to loop back on myself on the way home, so all in it became 120km round trip and rolled into home just before dark in dire need of food.

Some good miles banked, run and swim today and a rest day tomorrow, hopefully followed by a swim and long group ride on Sunday.
 

Where's My 'MOJO' Gone.....

I was told there would be weeks like this, but never really believed it would happen.  I felt the fittest I have ever been, indestructable, positively bulletproof until I got ill in Chicago!!

5 days off completely.............

Since getting back into training, until recently, I have been at an all time low, struggling to get the volume and intensity back up again.  Negative thoughts keep creeping in: 

I am not doing enough............
Must do more.
Will I be able to run the distance without collaping in a pile of mediocrity???

For the first time in the last couple of days the lighter mornings and evenings seem to be improving my state of mind.  So Saturday I ventured out on the bike in beautifull sunshine.  Having no group to keep up with I took my old heavy aluminium bike and headed for the hilliest route around Sussex villages I could find.  Three hours later and I was tired but 70km of hilly riding down (made harder with a heavy bike) - thank goodness my mojo seemed to be returning. 

The better weather also means time to start lifting volume by about 10%, so that means about 14 hours a week until my body gets used to it.  Looking forward tot he clocks changing and being able to ride the bike to and from work at least once a week, 110km round trip which can form a solid part of my training each week.  Also starting to try and do these distances with no gels or carb drinks (apparently training my body to use up fat reserves as it realises there is no sugar on tap)  This will stand me in good stead on race day when my body will need 12,000 calories plus.......  Must train my body to burn fat otherwise i will simply run out of energy.

A Tough Week

I knew there would be weeks like this...............

The week after mad jacks was good, might have been walking like a catholic choirboy, but spot on average training volume of 12 hours, culminating in a 'bastard' watt test on the Friday night (there was a time I would have been partying on a Friday night) - So 209 watts on the turbo over 20 minutes is not huge but given i apparently only weigh as much as a gerbil it fairs well for power to weight ratio.  I should also be able to build this in the next 9 months in the saddle.

Travelling again and all the challenges that brings, starting out in Toronto and after 5 minutes running around the lake on the first morning i realised why I was getting strange looks in shorts and a hoody.  The windchill was -15........So how relieved was I the following day when I asked the hotel staff about a local gym and they unveiled a cupboard containing a treadmill, bike and a few free weights "Pig in S***"  Needless to say the rest of my training in Toronto was done in the cupboard, but it did the trick and a good couple of hours a day kept me going.

Next stage - Chicago and meeting with the rest of the team in a wonderful hotel, great pool and fantastic gym, so Friday was a morning run and then a 4.5K evening set in the pool - not fast at about 1:30mins, but important to just go over distance and felt good boosting confidence.  Saturday morning I then met a friend at work who is also a triathlete.  The two of us did just over 2 hours on some impressive gym bikes followed by an hours run on the shores of Lake Michigan.  Good session BUT i wasnt feeling great towards the end and realised why that afternoon as sickness set in.  I was only telling Paul and JP last week how happy I was to have gone the whole winter without even a sniffle!!!!!

I now havn't trained for the last 4 days, back in the UK and hoping to pick it back up soon..........

Barking Mad Jack

This week.....

9 hours on the bike
3 hours swimming
4.5 hours running

16.5 hours it total notched up, helped largely by 6 hours in the saddle yesterday for 120km on "Mad Jacks Audax".  Why do they call it "Mad Jacks" well.  There's the real story about a guy who turned up for the event every year until he died, then there is the more interesting one about you being barking mad if you want to do it!.. 

It's 7000 feet of climbing on some of Sussex's steepest, within 10km my thighs were burning.  However the best was yet to come because the downhill sections were perilous, it didnt stop raining all day so they were slippery as hell - made 10X worse by horse manure on the road and evaporating brake blocks.  After a short while brake blocks got worn by a combination of the wet and gritty lanes which turned into a wet and dry sandpaper paste on the wheel rims.  JP in particular had to use the soles of his feet on his front wheel to stop!!!

Before long I wished we were back climbing the hills again as the cold had seeped through my wet gloves, my fingers and toes felt like they were going to drop off.  The last thing you need at this stage is 3 punctures, yes, we had them! one after the other - by the time we got to the 3rd one the pensioners were passing us on their penny farthings.  So it wasn't a fast time, almost 6 hours, but a great piece of training for time in the saddle and endurance in tough conditions, it wouldnt have been bearable without the rest of the Team Lifestyle Ironman team and some spare inner tubes!

I was greeted with a nice surprise back home. We havn't been abroad as a family on holiday for about 5 years - 1st experience with children in North Africa was not the best.  I think Emma has secretly wanted to go abroad for a while and with the Ironman training she saw her opportunity. "Booked us into club La Santa, it means you can carry on training while we are on holiday" she says.  Can't wait, and the timing will be perfect in June for some of the heaviest blocks in the training plan.

A full days rest tomorrow I think......

Roll On Sunny Weather

Along came Saturday and time for a long run - I wanted to step it up a bit this week.  Key to keep disrupting the body a bit more, increase the stress and fatigue then rest and the body should adapt.  That's the theory anyway, and if i say it enough I may even convice myself I know what I am talking about!!. 

Only thing I am finding is as I am getting "fitter" The training sessions need to get longer and I am running out of time.

I need the lighter mornings and evenings to start riding to work again...........

Anyway, I decided to use the "walkman" today (yes walkman!!) choice of music, "Foo Fighters"  first lesson of the day was always to check behind you as the boy coming up behind me almost parked his BMX in my arse!

Pace was storming, hardly breaking sweat and holding 4.35 per km with a HR of 140. Something had to be wrong.  Then it hit me, turnaround point 13km from home and I started heading into the tsunami.  All of a sudden it was 5.50 per km and my quads were overheating.  Then, "long road to ruin" comes on the walkman and I start doubting why I am doing this....

Sunday starts with the usual swim and a good hours session, the training group are organising the usual bike ride after.  Following the previous days experience involving high winds (and noticing the wind and rain outside) I decide to opt for the turbo trainer instead. A good 3 hours on the turbo in the garage, followed by some leg weights.  It's tough doing pickups whilst wetting myself watching American Pie.  But, a good workout, heavy legs afterwards - time for a few afternoon beers round the outlaws !!!!

Normally Monday is a day of rest but I have to be in France with work on Tuesday so I decide to train Monday and switch the days rest to Tuesday.  An hours run in the morning and a half hour swim at lunchtime do the trick.

Tuesday - rest day and a long work day, presentation dropped on us for a 7am Wednesday meeting, at 10pm on Tuesday night - a late night working to prepare.  I decided the best way to wake up after 3 hours sleep was to go for a moderate hours run.  So off around the Eiffel tower at 5am I go, watching the drunks roll out the casinos and bars.  Pleased with the level of commitment I seemed to have developed to keep the training going. 

Back to an hours turbo, some weights and a swim session today.

It will be a lower volume training week this week (maybe 9 hours compared to the last 2 weeks that have hit 14hrs) we are away this weekend at a family 50th birthday - then going to the Tri Show in Sandown Sunday on the way home.  If we are lucky we might be offered a cup of coffee at the Team Lifestyle Stand!

A few hours on the bike I think Saturday morning followed by a run from the hotel on Sunday morning.  Catch up next week... 

Sunday - The Church Of Hard Knocks!

Sunday - A day for religiously long bike rides.   Now, these rides have been fairly non-eventful to date.  No real accidents, how that was about to change......

The ride was a great 102km in the Sussex countryside, taking into account two key climbs over beachy head and some beacon i forget the name of!  It was at this point the trouble started, the slopes shaded from the sunlight were coverd in ice.  Of course we are "Macho Ironmen" (sorry Sarah) "Macho Ironpeople" so after wheelspinning up it we decided to ride down it.  Simon was the first to hit the deck.  Fortunately it was early on the descent so his pace wasnt too high.  However, he still laddered his tights!

Cuts and bruises bandaged up and on we went towards Hailsham.  As we were approaching a junction the first cyclist went, the call came back "Maybe"  i took one look "No" i thought and slammed the brakes on "Yes" thinks Sarah behind me as we have the inevitable coming together.  Fortunately pirouetting (still attached to bikes) across the grass verge rather than into the junction.   I'm sure it looked worse than it was to the cars that stopped to help untangle us.

The it was onto the cafe to get hot chocolate in for Alan, apparently bonking behind us!

Rest day Monday - Heavy legs but no soreness from the ride which shows i am making good progress.

A good couple of days training since with a turbo session, weights, couple of swims and an hours run for 12km with an extremely low 130HR which i was very happy about.  Another run tomorrow, will try to raise pace a bit, still keeping HR140 and see where it takes me.

Does Irregular Blog Entries Mean I Lack Endurance?

I've just realised i don't need to enter the date in the title of this blog as it enters the date anyway!

Well so much for endurance - if the regularity of the blog entries by most of the Team Lifestyle Ironman entrants is anything to go by we don't stand a chance.  Me included.

Good week this week, since the last posting (4 days ago) I have managed:
1X Half hour swim session
1X Hour long swim session
1X 90 minutes turbo
1X Hour run
1X 2 hour run

I have decided after advice to drop all speed sessions.  So that's my excuse when I finish last in the Bexhill sprint "didnt want to win it anyway"

It may have been more useful if someone had advised in advance that I would permanantly smell of chlorine and my nipples would always be sore!  I found myself admitting on this mornings run that I actually had a set of childrens monkey plasters guarding my nipples against further onslaught from the wind and rain........

Enjoying it all nevertheless... This mornings run with Alan and Tamsin was great and just what I need for base training.  Amazing what you learn on some of these runs too !

Noticed some fatigue creeping in so going to get in tomorrow mornings swim and a long bike before then I feel I am ready for another rest day Monday.

24th January

The two hour 50km bike on Saturday happened, it was a bit painfull due to wind and a little rain - I probably ended up working too hard!
A few beers in the hotel with family on Saturday night (not too many) then up early for a run before breakfast on Sunday morning.  On the whole this was really enjoyable, ran down and round Hayling Island which was beautiful at 7am on a Sunday morning with a sea mist clearing.  I was out for about 1 hour and 5 minutes, for about 1 hour of this my heart rate didnt pass 140.  

Then suddenly it was 215, why? a sodding dog was in pursuit (and it wasn't playing) 20 yds behind the dog there's the owner shouting for me to stand still - I promptly did this and guarded my nuts in one swift movement.  Now, I am not quite sure whether it was a lack of education, no common sense or just sheer panic but once the owner caught up to us (the dog and I) he decided in his infinite wisdom the first thing he should do is apologise to me.  While he is doing this the dog is still gamely sniffing around parts I would rather it stayed well away from.  Finally he got the point when my sensitive, subtle side came across and I screamed out "get your F~**~##* dog on the lead!

Monday morning and it was time to get back on the turbo, 6am spin for an hour, replicating hills, steady state with maximum resistance but low RPM to try and build leg muscle.  Pickups every 5 minutes or so.  Need to do this as bike is probably my weakest disciplines, bummer its about half the race!!!  My Ironman success will depend heavily on building my bike, I need to get a good speed at moderate effort, hence maintaining energy for the marathon.  So I followed the bike up with some weights to build leg strength further.  And these weren't normal weights, NO, I couldn't do things by half, so I decided I needed to look up some of Lance Armstrongs old workouts on-line.  I did a half an hour session of walking up and down the garage like a monkey on steroids with weights on my shoulders - then couldnt make it up the stairs for a shower!

Half an hour swim at lunchtime focusing on drills.

Rest day tomorrow I think, probably just a lunchtime swim to flush muscles................

21st January

Sitting here waiting for the Friday evening swim session - what can I do for 10 minutes, I know, update the blog!

Swim sessions are getting busier now as we get towards the season, will be interesting to see how packed our lane at the club will be tonight. Must be something in a triathletes nature, everyone claims they are going slow and just getting back into it after the "off season" then, you guessed it, as soon as they get in the lane the competitive nature kicks in and nobody wants to be passed!!!

The last couple of days have been good a 60 minute run yesterday, decided in my wisdom to pull out a pair of old trainers and either my toes have grown or the trainers have shrunk.  I am now sporting a couple of black toe nails.  Think its time I binned them!

Followed up with a 30 minute lunchtime swim and got talking to the woman in the lane next to me (56 years old and achieving sub 12 hour ironman, training for Lanzarote) based on this I should be able to do about 6 hours in Wales I reckon :-)

This morning I got on the turbo again for an hour, followed straight afterwards by 15 minutes weights on my legs.  I am feeling the benefit of building leg muscle as my bike gets stronger.  Its a shame I can't follow up last weeks 4 hour ride with a long ride again this Sunday.  Due to a family christening I need to be in sunny Southampton for the weekend.  So its up early Saturday morning for a couple of hours on the bike before we leave,  I will then do a run from the hotel on Sunday morning.

Good swim session tonight, swim, kick, pull followed by 2X800M sets and 100M warm down - Chris was on form as we were balled out for not working hard enough. And yes, you guessed it, I was passed and hated it!!!

19th January

Year of firsts, first half ironman, first marathon, first Ironman, and first broken bike............
I broke my bottom bracket! the training must be working! it completely sheared  :-)  fortunately it all happened on the turbo and not in the arse end of nowhere 'cos this bike shagged.

It all started with a day of rest on Monday following the long weekend hours (13 hours training last week) i felt like I was catching a cold, maybe stepped the training up a bit too much too early.  So a rest was in order.  Legs feeling a little heavy and permanently hungry!  it didnt matter what I ate Monday the appetite would not go away.  Roll on Tuesday and back to it, demoralising when you open the curtains in the morning and its dark and wet, but out for a run I go - just over an hour at a moderate pace, probably not above 140 HR but didnt wear a HR monitor so not sure (trying to also get a feel for the rate my body is working at without using one because I plan to run by feel on race day)

Half an hour TT session in the pool at threshold pace then at lunchtime and just over a mile in 30 minutes. Swimming is improving and seems to be on track for a pool time of 1.15 for the 3.8km.  Given no strong currents on race day, extra speed of a wetsuit and race adrenaline should be able to train towards 1.10 - but its the sea and its Wales so who knows there could be a 5ft swell on the day (my years of surfing would come into there own then!).

Wednesday
Up this morning then and time to put "my best bike" on the turbo 5 minute warm-up, then 45 minutes of hill climbing intensity, followed by 20 minutes of leg weights.  I need to build my power and muscle endurance for the bike so a couple of weight sessions a week now.  I must look like a plonka at 6am in the morning with my wool hat, bottle of water and tights heading into the garage.  Even though the milkman has seen the sight many times he still gives me a look as if to say "you tit"

Another 30 minute swim at luchtime, drills this time followed by 10 minutes of 100m intervals.  Always picks me up for the afternoon on the office.

Back to running tomorrow and intending to inject a little pace so my body doesnt forget how to run faster.

16th January

A fantastic weekend of training started with a 22k run on Saturday, 2 hours with a HR average of 130, good to keep it low and I felt I could keep going all day (despite the tsunami as I turned for home), would be happy with this pace and a slightly sub 4 hour marathon at the end of the ironman.

2k Swim set this morning (probably too much talking and not enough swimming)
The wind was howling outside but someone said the fatal words afterwards "whos up for the bike"

4 hours later and getting close to 100k (well maybe 90 and change) - i'm now following not only in JP's fumes but also SC!
Apparently  there was no point in me hitting the front anyway as, i quote "its impossible to draft a gerbil"

It made me realise my bike has come a long way since last summer but I still have some way to go to get to where I want to be.   Really enjoyed the ride and excited by the prospect of this group building each week. Has sapped my legs of energy though - rest day tomorrow!

Date with my sofa now for the rest of the evening.....

14th January

Yesterday was a bit of a "write off". Recovering from Jetlag i went for a half hour lunchtime swim which was just enough to inject some life and keep me up until I needed to go to bed at about 9pm!

Much better day today and back into the real swing of things.  An hours run this morning, 12k with an average heart rate of 147 (heart rate probably a touch too high) went up to 183 for a short period after the theme from Rocky came on the i-pod - all of a sudden i was Linford Christie (without the lunchbox of course)  Running along the seafront in the fresh air at 6.30am, I forgot how great it was living by the sea.

30 minute swim at lunchtime and a good swim with JP (following in his wake) at the club session tonight.  Need a long run and a long bike over the weekend now.

12th Jan

Last 2 days training has been a little poor.

We had a snow dump in Detroit yesterday which has pretty much put paid to running outdoors (especially as the only clean gear I have left are shorts and T shirt) and the gym equipment in this hotel is not the greatest.

I have managed an hour each day on a flat bike, better than nothing!  It is working my legs but really struggling in that position to get a heart rate much above 120/130.

Looking forward to getting home tomorrow, getting back in the water for a swim and getting the rest of the training back on track.

10th January

An hours bike this morning in the gym, steady state and 140bpm, the 2nd session planned this evening was killed when by boss said "lets go to hooters" -  shooters at hooters and a birthday song thrown in (even though it was no-ones birthday) - maybe I will hold giving up the alcohol until back in the UK...

January 9th - Week 1 Training - Vegas

There's some interesting sites running down Las Vegas strip at 5.45am.  STILL the Mexican entourage tried to force me to take a card as I sprinted past them.

"It's Vegas baby" as I spot Elvis coming out of one of the Casinos!  Not the best start to my Ironman training with Jetlag, enough alcohol to sink Amy Winehouse and a curious shuffle resulting from too many squats in the gym the day before.

Managed about 9 hours running and spinning, not sure its having the desired effect due to sleep deprivation but 90 minute runs and 3 hours bike are feeling good at the moment so not unhappy - every run this week though seems to be a recovery run if you know what I mean.

Swimming has been a challenge, the pool is outdoors, the heating had broken and its only just above freezing so there would have been a risk of body parts dropping off....

Flying over to Detroit now so the partying and long days on an exhibition stand will stop so hopefully some long runs in the snow may be on.  Officially giving up drinking.  Except for the next trip to USA in March (can't do the tradeshows without the alcohol crutch) oh, and a surfing trip at Easter.