Training W/E 26/07/2008

Finished the weeks training with my first proper bike ride of the new campaign, went out with my brother on a hot Saturday morning and did a hilly 35miles. My legs we very heavy from a combination of Fridays long run and weights session – but I was still quite pleased to get round as it had 2400ft of climbing (biggest climb = 900ft) a good start.

SUN	__	__	REST DAY
MON	PM	01:00	RUN 5.5miles : easy pace
TUE	AM	00:35	SWIM 1200m : Drills and Intervals
TUE	PM	01:03	RUN 6.5miles : Hard pace plus stretching
WED	AM	01:35	RUN 9.5miles : Steady run into work
THU	PM	01:00	SWIM 2200m : Easy OWS
THU	PM	00:16	RUN 2miles : Tempo run
FRI	AM	00:41	WEIGHTS : Circuit training (see topic)
FRI	PM	02:51	RUN 15miles : Long slow hilly run
SAT	AM	02:38	BIKE 35mile : Hilly ride (2400ft climbing)

SWIM	01:35
BIKE	02:38
RUN	06:45
OTHER	00:41
TOTAL	11:39

Strength & Strength Endurance

Morning all

Well today i re-introduced the weights into my training, i am going to try and get to the gym twice per week and work on my core strength and general strength endurance.

My plan is to use dumbbells as much as possible, as this ensures that both sides get an equal workout and helps iron out any one sided weaknesses, such as the one in my left shoulder that i identified today.

I am going to do this in a circuit training manner moving from one exercise to the next (single set) using sets of 12-15 reps with about a 75% load and have only a short rest between exercises.

After a warm up on the bike, the exercises were: -

• Dumbbell Squat
• Dumbbell Lunge
• Dumbbell Calf Raises
• Dumbbell Chest Fly
• Dumbbell Chest Press
• Single Dumbbell Chest Pullover
• Dumbbell Bent Over Rowing
• Dumbbell Lat Raises
• Dumbbell Shoulder Press
• Dumbbell Curl
• Single Dumbbell Overhead Extensions
• Shrugs
• Crunches
• Hyper Extensions
• Machine Leg Exemptions
• Machine Leg Curls

Followed by a warm down on the bike

Campaign Underway

First week of training of the campaign under my belt, the week ended bad with the dizziness from my swim evolving into a heavy cold but in all not a bad week.

The stats :-

SUN	AM	02:10	BIKE 21mile : Easy paced MTB ride up the cast with my wife
MON	PM	01:05	RUN 6.5mile : Negitive splt run
TUE	PM	01:00	RUN 6Mile : Steady Run
WED	__	__	REST Rest day due to business
THU	PM	00:48	SWIM 2.5k OWS at the lake
FRI	AM	00:33	BIKE 10Mile : 1st time on the new bike - Felt good
FRI	PM	01:00	BIKE 15Mile: looks like the new bike gets me 20secs per mile
SAT	PM	05:00	HIKE Hiking in North Yorkshire

SWIM	00:48
BIKE	03:43
RUN	02:05
OTHER	05:00
TOTAL	11:36

I’m so dizzy …

I’m so dizzy …

I went to the lake last night for a spot of Open Water Swimming with the intent of doing about 2miles.

Well all started well (apart from the rain coming from the heavens) I warmed up with a width, then swam 2 lengths at race pace then recovered with another width then stopped for a breather. (I needed the breather as I haven’t done much swimming lately).

I set off to do another 2 lengths and toward the latter part of the outward length I started feeling very dizzy, almost vertigo, and very sickly – I had to take it very easy ion the return swim stopping for a moment every 50m or so, I couldn’t even turn onto my back as this mad the vertigo worst.

I think it was down to cold water on my inner ear, so next week I will try to remember my ear plugs and may even take motion sickness tablets for a few weeks.

In all I did about 2.5k so not too bad but still … a bit worrying

WW

Fear, Eagerness … Anticipation

Yes, I have been down this path before, this path towards Ironman and yes it’s a year away but I already feel these emotions in the back of my mind every now and again rushing to the front of my consciousness.

The fears I have are all about what if something goes wrong, what if i get injured, will I have the time to train, can I regain my former fitness … and so on

My eagerness is the one I need to keep in check, stopping myself rushing full tilt in to masses of training and over doing it. I know I have to take my current base and slowly build upon t so my body can take the stress of the big weeks ahead. Knowing it and doing it, for me is quite often 2 totally different things … but one will try.

And as for the Anticipation ... for me this all about the journey ahead, planning it out, adjusting , analysing and all those steps along the route. Even the longest journeys start with a single step and I look forward to every step

Im Back ...

Well time to resurrect this blog

I've entered Ironman Switzerland in Zurich on the 12th July 2009. So I am going to blog my progress towards this event.

My target is to take 63mins of my Ironman time from Germany, getting me round in 12:30 a tall order as i am not a very fast athlete - but i will give it my all.

From what i learnt last time i feel the 2 keys to my success will be trying to have consistency in my training and to get more time on the bike. I lost a lot of run time last time due to injury so fingers crossed for this time round.

I am starting off now trying to get some base fitness back and loose a little bit of weight, so during the summer part of my training will include a 5hr hike every other weekend - carrying a backpack and wearing heavy boots for half a day is a good base builder in my book. I currently weigh in at around 205lbs - id like to get this down below 200lbs and keep it there is i can but continue to reduce my body fat.

So there you have it ... IMCH here i come.


WW