Getting Closer

IMDE is defiantly getting close now - I've just received my information from the organisers....


GULP

Wedding Time

Just a short update to say that I get married on Saturday

:o)

Yes I’m nervous, Yes I’m stressed but YES I will enjoy the day



I’ve got a week to wait after the wedding before I go off on honeymoon (Paleokastritsa, Corfu) – so will be looking to get some serious cycling in during that week, plus a sprint race. – I am also taking my wetsuit and running shoes on holiday and will probably hire a MTB for a day or 2.

I’m quite lucky as my other half likes to run each morning while on holiday, and now that she’s up to half marathon distance I’ll get some nice runs in the sun
In

:o)

Open Water Swimming

Went for my first Open Water swim training session last night, I have done a few OW races in the past, with mixed levels of success, but I have never trained in open water – but at the weekends race I heard e few people on about the first OW training session the following week, so I dropped a local TRI club an email and went along to have a go.

The venue was Ladyburn Lake in Northumberland (see photo). There was actually a few TRI clubs there with a few members from each, so a good mix of people at the training session.

On Getting in the water – I must say it was cold and I was glad id put on 2 swim caps – plus the water was very green / murky so visibility was very bad. I managed to calm my nerves after a bit of a splash around then off we went on the training swim, firstly across the lake then diagonally down the length of the lake.

At this point I must state that I cannot swim in a straight line and my sighting skills are poor – so I ended up falling off the back and swimming in an arc rather than a line. SO the guy leading the training session decide we’d do some sight training swimming towards a life belt on the opposite shore then we swam back draft training and then back up the lake drafting & sighting then back into the start.


It wasn’t a good session for me as I continually fell off the back, being left by swimmers I’d lap easily in a pool and I ended up motion sick by the end of the session.


SO – I will be back next week, plus I intend going as many Thursdays as i can between now and the race … I WILL GET BETTER

Training Week T - 11

Just a quick update of last weeks Training

MON	AM	01:06	BIKE	A hard spinning session
MON	PM	01:00	RUN	Steady paced off road run
TUE	AM	00:52	SWIM	Steady paced swim, just over 2.5km
TUE	PM	01:06	RUN	After a warm up, Flat out off road run with intervals pushing myself as hard as I could - Felt Great
WED	PM	01:45	BRICK	A tempo brick session to help prep for Alnwick Tri
THU	AM	00:47	RUN	Early morning hill session (see post)
THU	AM	01:00	BIKE	Spinning session in my lunch break
THU	PM	02:00	SWIM	Swimming with the masters group
THU	PM	00:35	RUN	Tempo run straight out of pool Thursday turned out to be a busy day
FRI	AM	05:16	BIKE	A ling hilly bike ride in the range of 75-80miles
SAT	__	__	__	REST DAY
SUN	AM	01:24	TRI	Alnwick tri, legs were still tired from weeks training but I felt good
SUN	PM	01:40	RUN	Long run along the coast plus a bit of structured stretching on the pier - felt good

Total 18:31

The next couple of weeks could be a bit low training wise due to the fact that im about to get married so busy sorting out the final details etc


Have fun all

Alnwick Triathlon

Alnwick Triathlon is just a sprint Triathlon, but a local one and a one I enjoy taking part in so I decided to treat it is part of my training for the Ironman, with no Taper, in fact it would be on the back of an 18hr training week and see how it went, plus all my training this year has been about endurance so I was unsure how I would cope with an event that is ‘flat out’ by nature

The day was bright, which I was pleased about but my legs were still feeling heavy from Friday evenings 75mile ride, so as I sat and waited for my wave to start I had all the usual doubts pass through my mind … but soon enough it was time for me to start.

I decided to do the swim (600m) at a steady pace and see how it went, I soon passed the person who had started in front of me and settled into a slow long even stroke, at length 10 I pulled my goggles off as I pushed off the wall then did the same at length 21, I managed to pass the person in front of me one more time at length 23 before exiting the pool. I later lernt I was 4th out of the pool in my wave and was only seconds behind those in fornt of me Lesson learnt, make sure your goggles are on properly … loosing them costs time Swim time 10:12

Had a bit of a bad T1 kicking a kerb stone on the way from the pool to my bike, ouch!! – Lesson 2, watch where you are going, it was on with my number belt helmet, shoes and shades – I grabbed my bike and off I went.

Soon as I got on the bike (23k) I could tell my legs were still suffering from Fridays long ride, but cycling is my weakest discipline and I thought id just go as hard as I could and live with consequences, I focused on 2 or 3 guys I could see in the distance and tried to real them in, pushing gears bigger than I’d normally ride. For half the bike I got closer and closer to those in front, but suffered with my tired legs more and more on each hill; until the race hit its only really long drag and I suffered big style and slowed right down allowing those in front to pull away from me Lesson 3, I need to do more strength work in the off season. But my endurance training paid off, as soon is I crested the hill I quickly recovered and was able to beat out a good rhythm back to transition, where I thought id try something new and take my shoes off while still riding the bike – Lesson 4 don’t try new things at races Bike Time 48:05

T2 went without incident, racked my bike, dumped my helmet and changed my shoes then shot out of Transition

The run was just over 5k a hilly off road rout and as I said above, “I shot out of transition” with hardly any of that horrible feeling you get when you move from bike to run – in fact I felt so strong that I diced to race it as if I was only racing a 5k (rather then a Tri) I felt strong crossing the fields and climbing to the turn round point passing 2 further competitors, I aimed to keep my HR at about 93-96% MHR and just pushed ass hard as I could, this strategy was only interrupted by the fact that I had to stop just before the turn around point to drain my bladder but I was soon off again with the stomp only costing me 90-100 seconds. I came through the finish line, completing the run 22:15, which for me is amazing considering I am only a 21min 5k runner – I have never felt as strong on a run after cycling Lesson 5, Brick sessions work

Completing the race, including transitions in 1 hour 24mins – knocking 8mins of my best over that course


In fact I felt that good that I went out for a 10mile run along the coast after lunch

Oh What A Beautiful Morning …

Did something I very rarely do today, I went for a run first thing in the morning, I always get up early but normally just have a good breakfast then head off to work and start work whatever time I get there.

Today was different I woke up early, about 5:30am and the sun was shining through the gaps in the curtains and I thought “I’m Going for a Run” so pulled my kit on and set off.

I decided to do an off road structured hill set …

- 20mins rolling hills
- 10 x hill reps on the 2mins (hard up, walk down
- 5mins easy warn down
- 5mins stretch

The sun was shining, there were so many birds singing and there was no one around ….. Nature is a wonderful thing AND I FEEL GREAT


Have Fun Out There

WW

Training Weeks T – 13 & T – 12

A couple of mixed weeks here, a poor week caused through tooth problems and having to go away for a couple of days followed by a really good week. Ended up having to have a root canal in one of my wisdom teeth, and was informed if I still had problems I was going to have to go into hospital to have it removed, due the risks to my facial nerves … not good.

On the up side I did get my first Century ride done and felt quite good about it

T – 12

MON	AM	06:30	BIKE	Long bike ride of 100miles, managed to do the first 50 in 3hrs but the weather changed and the wind got up and it took me 3:30 to do the next 50
MON	__	00:30	RUN	Straight off the bike onto a short beach run , just over 5k
TUE	PM	01:00	RUN	Mixed paced Trail Run
WED	AM	00:40	SWIM	Started off feeling good but by the rime I reached a mile I was feeling very sick and dizzy and had to abandon the swim - not good!
WED	PM	00:55	RUN	Easy trail Run to see if I felt any better
THU	PM	02:00	SWIM	Structured session with the Masters Group - felt much better this time, but right knee was quite sore from push & Glide drills
FRI	PM	02:35	RUN	Marathon paced multi terrain run of just over 16mile - felt good cardiovascularly but my knees ached by the end of the run
SAT	AM	04:00	BIKE	2nd long bike of the week, this time just over 60mile (I dint want to overdo things) did the first 45mile+ with my brother so kept the average speed down to 15mph, but the last 15mile on my own I was feeling good so blasted it and managed to average almost 20mph - i was very pleased with this and felt strong when i got of the bike
SAT	__	00:35	RUN	Straight off the bike onto a short beach run , this time closer to 8k

SWIM = 2:40
BIKE = 10:25
RUN = 5:35

TOTAL = 18:40

T – 13

MON	AM	00:55	BIKE	Gym bike Session
MON	PM	01:00	RUN	Mixed paced Trail Run
TUE	PM	02:00	BIKE	Turbos session to a spinervals DVD - was to late home to get out doors
WED	__	__	__	REST - Tooth problems
THU	__	__	__	REST - Tooth problems
FRI	__	__	__	REST - Away
SAT	__	__	__	REST - Away (but did have a sports massage)
SUN	AM	01:30	RUN	Nice run along the river
SUN	PM	02:30	BIKE	Easy paced MTB ride in Northumberland

SWIM = 0:00
BIKE = 5:20
RUN = 2:30

TOTAL = 7:50

Training Week T - 14

This week was a Recovery Week for me – Timed due to the fact I was going to be away for a couple of days for my stag do, I planed to do 9hrs and hit that 9hrs but slightly more running and less swimming than in my original plan

All recovery weeks will now be at the 9hr mark as I now find this level of training very light.

All-in-all I think my training is going well at the moment – if I can just get a few long rides in between now and my race

MON	AM	00:50	RUN	Easy off road run - very enjoyable
TUE	AM	00:43	SWIM	A steady continuous swim aimed to be at Ironman Effort - went through the 2k mark at 37mins
TUE	PM	01:45	RUN	Weekly long Run - just around the 11mile distance this week
WED	AM	01:05	BIKE	Gym bike session
WED	PM	01:02	RUN	Steady trail run
THU	__	__	__	REST - Away on business
FRI	PM	03:55	BRICK	3:10 MTB Ride (at a hard pace) followed By 0:45 Hill run - Felt good after woods which is really encouraging
SAT	__	__	__	REST - Away on stag do
SUN	__	__	__	REST - Away on stag do

SWIM = 0:45

BIKE = 4:15

RUN = 4:25

TOTAL = 9:20

Training Week T – 18 to T – 15

Thought i'd better update my training log

T - 15

MON	__	__	__	REST (Away on Business)
TUE	AM	00:41	SWIM	Easy Swim
TUE	PM	02:32	RUN	Long run on trails - 16mile
WED	AM	00:42	BIKE	Cycled into work at a hard effort
WED	PM	01:33	BIKE	Cycled home a hilly scenic route – had to cut it short as the wind became dangerous
TH	PM	02:20	SWIM	Masters Session
FRI	AM	01:02	RUN	Easy Run
SAT	AM	05:37	BIKE	Long MTB ride in the hills
SUN	AM	01:32	RUN	Steady Run

Swim -- 03:01
Bike -- 07:52
Run --05:06
TOTAL --15:59

T - 16

MON	__	__	__	REST
TUE	AM	01:00	BIKE	Gym Bike Session
WED	AM	01:00	BIKE	Gym Bike Session
WED	PM	00:45	RUN	Easy off Road Run
WED	PM	01:00	SWIM	3k time trial at intended IM effort straight off the run - took 0:57 - very pleased with that
THU	AM	00:40	BIKE	Cycled into work at a hard effort
THU	PM	02:00	BIKE	Cycled home a hilly scenic route
THU	PM	00:45	RUN	Run straight off the bike
FRI	AM	00:30	BIKE	Gym bike session to loosen my legs
FRI	AM	00:30	WEIGHTS	Core strength Session
FRI	PM	01:03	RUN	Easy off road run
SAT	__	__	__	REST
SUN	PM	03:10	BIKE	Just over 60miles - was very wind an I got slower as the ride went on BUT felt good on the hils

Swim -- 01:00
Bike -- 08:20
Run -- 02:33
Other -- 00:30
TOTAL -- 12:23


T - 17

MON	AM	00:47	SWIM	4 x 500m on 10:00 plus swim down
TUE	__	__	__	REST
WED	PM	00:55	RUN	Steady off Road Run
THU	PM	00:55	RUN	Steady off Road Run
FRI	PM	01:01	RUN	Very Hilly Run in the lake district on arrival at a training camp
SAT	AM	03:00	BIKE	A Very Hilly Interval session in the lake distict
SAT	PM	00:35	RUN	A hilly run of the bike
SAT	PM	01:00	SWIM	Structured Swim session
SUN	AM	04:11	BIKE	A continuous hilly ride in the lake district in the worst rain I have ever seen - I think I was dryer swimming
SUN	PM	01:00	SWIM	Structured Swim session to finish off the training weekend

Swim -- 02:47
Bike -- 07:11
Run -- 03:26
TOTAL -- 13:24


T - 18

MON	AM	01:00	SWIM	2.5K Steady swim plus drills
MON	PM	02:00	BIKE	Turbo session
TUE	AM	01:15	BIKE	Gym Bike Session
TUE	PM	02:30	RUN	15mile long run - a bit tired - put it down to the spinning session at lunch time
WED	AM	01:05	SWIM	2.5k easy recovery swim
THU	PM	01:06	RUN	Steady off road run
FRI	__	__	__	REST
SAT	__	__	__	REST
SUN	__	__	__	REST

Swim -- 02:05
Bike -- 03:15
Run -- 03:36
TOTAL -- 08:56

Training Week T – 20 & T – 19

Oh, I Realise I’ve missed posting a weeks training so I’ll make amends for that now by posting 2 weeks at once, there’s not really a lot to post as I basically had a week off last week due to personal commitments and a stock bug, but here’s what my training looked like.

MON	__	__	__	REST DAY
TUE	PM	02:30	RUN	Long run with some paced work towards the end
WED	PM	01:10	RUN	Steady Pace - was feeling a bit off
THU	__	__	__	REST DAY
FRI	__	__	__	REST DAY
SAT	AM	05:00	BIKE	75mile on the bike in very cold snowy weather, aimed at pre-tiring my legs for Sundays Half - followed by 10mins stretching
SUN	AM	01:52	RUN	Redcar Half marathon, ran in a blizzard

MON	__	__	__	REST DAY
TUE	AM	01:00	BIKE	Gym Bike session
TUE	PM	01:00	SWIM	Steady swim of 3 x 800m
WED	__	__	__	REST DAY
THU	__	__	__	REST DAY
FRI	__	__	__	REST DAY
SAT	__	__	__	REST DAY
SUN	__	__	__	REST DAY

So Just a 10:30 and a 2:00 week

The week coming is planned to be a bigger week giving a bit more focus to the bike, which is the discipline a worry about the most


Have Fun all …. WW