Week 25 Training log

This is it. Possibly the most painful piece of paper that I own. It is my registration acceptance for Ironman Wales 2012. GULP!!!!!! And away we go.
Oh yeah. the new wetsuit is fine, a good fit and allows me to breath, always a bonus.

Still in a build period as its been the season to be jolly and all that. Managed to maintain my weight over Christmas which is fantastic, that will save some work after. I'm not at the fitness level that I was before I became ill before Christmas and I don't think I'll be able to get there untill the kids go back to school. So next week will be another build week .
Spent a lot of time over the holidays taking our dog for long walks. We have a six month old Springer Spanial called Paddy. I find myself constantly inspired by his ahtleticism and fitness. His energy knows no bounds and he floats about like his joints are floating on air. If I could just capture a small percentage of his energy I think I would be super human and it would make Ironman training a walk in the park, maybe I should try eating what he eats. Paddy will be my training partner as he grows over the next eight months. we both particularly like the sand dunes at Fresh Water West.

Week 24 Training log

Bad Cards

I was asked to add something on my blog about the effects of fitness on things like concentration and quick thinking.
This happened after a family get together for my sons 8th birthday. As usual at these events the night turns into a game of cards. It was noticed by some of the players that my concentration levels were no as they often are. How this was noticed defeats me, for I have the attention span of a young goldfish....What was that.. oh yeah as I was saying, I have the attention span of a young goldfish, mmm what mmmm, apple crumble, oh yeah, I have the attention span of a... er, of a..er. gold thingy, and that's on a good day.
It was assumed therfore that any gain in fitness obviously effects your goldfish, I mean concentration.
Any way they said that this information should be passed on to others who may also be suffering from goldfish...er oh sod it.

A bit of a build up week leading up to christmas with just under six hours training in total. After being Ill for the week before, it was wise to go from the bottom again and work up. I was busy wth work as well last week which probably helped to keep the traning down, otherwise I may have over done it in my first week back.

Three steady runs, one of which was extremly wet were enough to maintain the fitness and keep the legs moving.
Started doing sprint sets in swimming. Now, I was begining to think that my swim fitness was getting pretty good. That was untill i tried 200 metre sprints on a time. Oh my god how wrong was I. I was huffing and blowing through any hole I could find, and on completion of my first 200 set I had only thirty seconds rest before going again. I managed four before finding myself with no recovery time at all.
I'm not disclosing the times involved here out of embarrassment as my ten year old daughter can do the same thing for a lot longer in almost half the time.

I'm ending this week with some praise. Not for myself, but for Wiggle. The company I bought my wet suit from. You may remember from a week ago that I was having trouble with the wetsuit fitting.
Well dispite the fact that the thirty day returns date had passed and the suit had been used, Wiggle aggreed to change the suit for a larger size. I haven't had a swim in it yet, but just trying it on it feels so much better without being too big, I'de say just right. Nice one Wiggle.

www.wiggle.co.uk

Training update 17th Dec

Well, last nights wetsuit test wasn't a great success. Once I got it on and started swimming it felt like a python was getting tighter and tighter around my chest and wind pipe, very worrying.
I tried to swim in short sets in a staedy fashion but before long the breathlessness returned. Surly the suit is to small I thought. All the movement was fine, I just struggled to breath, which is not what you want when taking on a 2.4 mile sea swim.
I got home and broke the news, carefully, to Joanne who to be fair was very understanding. To send it back wasn't really an option, not without being a bit devious. I decided to Google wetsuit breathing problems.
I was by no means alone with my concerns. many people on many forums had experienced the same problem. It turns out that the suit is probably the right size.
I just need to spend more time putting it on properly and getting all the right bits pulled up so they make a little slack around the chest area.
Another trick is to spend a little time in the suit before getting in the water so that your body adjusts to breathing in it. All in all, lots of good advice and I feel a bit more confident about it. The over riding message was " It takes time to get used to and adjust."
Great.

Week 23 training log

Week 23 12/12
Well my unbroken run of training came to an end this week. Last friday night I came down with some sort of stomach bug, much the same as I had at the end of September.
It kept me off training untill Wednesday. Fortunately this happened at the beginning of my four days rest period so I would only lose three days. Every cloud, as they say.
Possibly down to my ill state, by Thursday I was feeling the signs of a little cold. Not! I repeat not! Man flu. I took to the gym for a couple of hours just to get the body working again, nothing that I'm prepared to call training. Tonight I,m taking my new wet suit to the pool to try a few lengths in the water. The wet suit is a christmas present off my wife Joanne, thankyou dear.
Starting a new 17 day set on Monday.

Week 23 Training Log

Sports beans.
I came across these little energy bombs and thought I'd give them a try and report back to the shop that I got them from with my feedback. Basically you would'nt want to rely on them. They are however ideal for in between feeds. Especialy on a ride, you get into a rythem with your feeds, perhaps something like a banana or flapjack every 20 - 30 minutes. Sometimes you get caught short between feeds, that's when the beans come in. There are around 20 beans in a pack totaling 100Kcal so just 3 or 4 beans between feeds works really well. Good for runs aswell because you can have a little energy boost often rather than a whole gell. taste good too.

Again I'm at the end of another 17 days. Last week I think I spoke a little too soon about not craving the rest period. After another half marathon on Monday, I needed it. A tough run as most runs are around Pembrokeshire. It's never flat for long. Tuesdy, or session 2 Ride was murder. possibly one of the most unpleasant rides I've had in a long time, if not ever. An hour of strength training around a hill climbing route I have then 2 hours of not so hilly terrain. 1 hour to go, and around 16 miles the heavens opened and down came the rain, freezing cold rain that stung like needles. The rain then became harder and turned into hail. At this point the wind also got involved. Someone was determined to stop me getting home. My legs hurt and my face hurt too and worst still I was begining to get cold as I couldn't get and speed to keep warm. For a second I contemplated just laying in a ditch and waiting for it to pass over.

The words of Keanu Reeves in the film Point Break, (great film) "I caught my first tube today". sprang to mind yesterday when while swimming I did my first Tumble turn. It was by no means graceful or efficiant but it's a start and I can work on it. I know that tumble turns will mean nothing when swimming in the sea, but it helps to get the body used to not stopping even for a second every 25 metres.

Once again the three days of training was brought to an end with a Yoga class. A chance to stretch out those muscles and relax a little.
Four days off now to start planning the next 17 days.

Week 22 was a change to my original plan. I had hoped to get some good mileage in on the bike this week, but on checking out the long range weather forecast I thought better of it. So it was time to hit the gym and get on with some strength work using weights.
I am trying to keep upper body sessions seperate from lower body ones so I can fit them in around my runs. I don't want to be running the day after a heavy weight session on the legs.
Again you'll notice that I have changed the format of the visual training log. It became apparent to me that once I started doing multiple sessions in one day, the old method would become clogged and messy. So now I just call it session, after all it doesn't really matter what the day was actually called.
I'm finding both Yoga and Pilates really good for me. Not only are they relaxing but they give my body the real good overall stretch that it needs.
One hour down on the target this week but I still have to be happy with 11 hours of training in a week, especially as it didn't include any bike work. It's easy to knock out 3-4 hours of training on a bike in one go, not so easy to make those hours up in the gym. Saying that, I found this week easier going than this time in the last 17 day block. It seems to have gone much faster and with less hurt, I'm not yet craving the rest after 3 days next week. Hoping for some better weather next week so I can get out on the bike again.

Week 21 Training log

A good return to training this week, a slight increase in hours with the introduction of Yoga and Pilates. In the end I'll probably only do one of these classes but for now I'm going to stick to both. Both are good for my flexibility and core strength, something in which I am lacking. The increase in flexibility should help in preventing muscle injuries which can only be good.

A great run in mid week. 13 miles in 1:46:23 just 3 minutes off my half marathon time in Cardiff, which concidering Cardiff was flat and Pembrokshire is nothing but big bumps was really quite good. I found myself in a little trouble during the run and towards the end I was in a world of pain as I climed the last hill towards home. I never intended to do either that distance or that time. I set off wishing to do between an hour and an hour and a half. I took a gel with me in my shorts pocket as I wasn't that confident about my energy levels. After about 45 minutes I reached for the gel but it was gone, the bugger had fallen out of my pocket. I made a calculated guess and decided it wouldn't be much further to go straight on than to turn right so on I went. It was about 2 miles later that I realise that it may have been a mistake. I was knocking on the door of 1:15 and I knew I had a good 4 miles left to go before home. I had no gel and more importantly, no water. If there is one thing my training has tought me up to now it is the ability to dig deep when your up against it and believe me, I felt that I was up against it. Have you ever been out on run or a ride and found yourself miles from home and wondered if you will actually make it home. I've been there a few times.
After a few hours of returning home I felt great, no differant to how I feel after running for 1 hour, that is a good sign of improved fitness, it's all working.
I felt that good the day after that I went and spat out a 3 hour ride in the wind and rain. Sometimes it's good to put your head down and think of yourself as a machine. All in all a good feel good week. I am happy.

Week 20 Training Log

Week 20 marks the last 3 days training in a 17 day training block.
It should have run, Monday, Tuesday, wednesday but other commitments didn't allow this. I was therefore unable to fulfill my weekly target with a one hour swim, oh well.
Strength training on the bike consists of riding up then down the same three quarters of a mile hill for two hours. A brief warm up to get to hill just a couple of miles from my home, then an easy spin out with the legs as I head to the bottom.
Selecting a high gear I proceed up the hill without lifting off the seat. The gear needs to be hard enough to be a challenge but not so hard that you simply can't do it.
In the space of two hours I did this ten times.

A good run on Monday cosidering I had been out running on Sunday.
Apart from a recovery ride its over 4 days of body recovery before hitting a new 17 day plan next week, with an increase in hours.

Week 19 Training Log

It seems awfully wet and windy at the moment. Fortunatly I managed to pick the best days for my rides although Monday was very cold, just 3 degrees, the start of times to come I think.
Sadly the weather wasn't so good for my runs this week. Wednesday I got soaked to the skin within 5 minutes of leaving the house and the wind just made things worse by driving the rain into my face, ouch! Sundays run was dry but still very windy, which is fine when it's behind you, but makes for much harder work when your running into it.
This weeks swims were univentful, as they usually are. You swim up, you swim down, etc and again you get wet. I wonder what percentage of training over the winter I will be able to stay dry. hmmmm

Week 18 Training Log

A really good week this one, managed to fit everything in without injury. Got some good bike rides in dispite the wet and windy weather, got a couple of really good soakings too.
the first swim session of the week was a little tough as I haven't swam over the half term break. I'm breaking the swim down into three 20 minute sections, first 20 min is like warm up, then I use hand paddles for 20 minutes then the last 20 minutes is just regular swimming.
I've started using compresion socks after my runs, I find they help the recovery process in my problematic calves. They're said to stimulate the blood flow around the muscles, I don't fully understand the science but they seem to work for me.
Christmas is very much on my mind at the moment with regards to staying in shape and not becoming the blob that I became last year. I intend to eat well ( good food ) drink just enough to celebrate and work damn hard throughout the festive period. to keep the guilt at bay. Ho ho ho!!

Week 17 training log

Week 17, half term so the kids are home. just happy to get any training in.
All three runs felt good and I felt I could have gone further on each. Slow, steady and consistent, that's the key.

Week 16 Training log

As previously mentioned, after the half marathon the form of my training would change.
I now begin each week with an aloted time for each discipline, eg, bike riding, 5 hours, run 3 hours and swimming 2 hours making a total of 10 hours in that week. The weekly total will steadily increase as the year progresses. Each discipline is measured on the time spent and the intensity of the training.

Intensity:- Recovery.
Endurance.
Strength.
Anarobic Endurance.

Training will also be set in 17 day blocks, giving four consecutive days rest in a three week period. One day in seven will also be rest.
Week 16
A good week this week off the back of the half marathon, no running untill the Sunday though, made all my hourly targets. Best of all I'm carrying no injuries into next week.
Cardiff half Marathon Photo Link

Week 15 Training log

With no running this week due to the anckle injury, I was free to push on with my swimming. Most was pull with hand paddles to help with power.
D105 Cardiff half marathon. Time,1:43:29 I entered the sub 1:45 group and was just happy to stay there.. It was a good course but the distance told around 3 miles from the end when the legs began to suffer and my stomach began to churn. A realisation that there is still a lot of work to do before taking on longer distances.

This week I entered the Llaneli Marathon in April next year and I put my name on the dotted line for the Tenby long course weekend in June next year, GULP!

Week 14 training log

Following the success of the Dale 10K, I was firesd up for the week and intended to re-create the week before the stomach bug.
So, D92 was a good 1 hour swim using mostly pull to rest the legs
D93,94 back to back 8mile runs, or there abouts, both runs were an hour / hour, two mins.
D95 was a tough ride into a very strong head wind, this took a lot out of the legs which was no preperation for a run on D96. Hence D96 was a run cut short.

D98 Running again trying to reach 1hr 20min or around 10/11 miles, started off well but a pain in my left ankle was creeping up on me. I pushed on as it only seemed to hurt on a right handed road camber and went away when the road was flat. eventually the pain became too much as the road or path refused to level out. I ended up cutting the planned route short, walking around 2 miles and coming home after the 1.20 target time. Not what I had in mind.
I'm not sure I've strung two weeks together yet without having some sort of injury or illness.

Week 13 training log

The least said about week 13 the better. I picked up a stomach bug at the begining of the week and still haven't completely shifted it. So there was no traning in week 13, it's that number 13 again. October the 2nd was the day of the Dale 10k. This is a run we as a family do every year. this year was no exception dispite my condition. Running this day were my mother in law, two brothers in law, and two nephews. Myself and the two brothers decided that we would all run together to try and beat some PBs (Personal Bests). We set off really well and settled into a good rythem after we had tackled St Annes hill, a brute of a climb somwhere in the region of 16%. By the time we reached half way we were 1 minute up on our target time and the home leg meant a return down St Annes hill, we were looking good and dispite the week I had just had I was feeling good too. I continued out in front setting the pace and calling the time splits as we passed each KM sign. After a bit of a sprint finish we crossed the line in 48:02 minutes, we had smashed the PB by about a minute and a half. good steady running all round I think we were all pleased with our effort.

A real good week for training this one, one of the best I've had I think.
I've stopped counting how many times I swim up and down and up and down and up and down and I now find swimming a lot easier, so I just swim for time now and work out my average distance over a time, I will need to re-calibrate from time to time but it works. I will soon do the same with the running and cycling, although I have a little computer on the bike to calculate the miles.
Only a few weeks to go until the Cardiff half marathon, after that I will be changing the way i draw up my training shedual.

My computer has been down for a week or so. i'm now trying to catch up with the training logs, please forgive me if they are a little vague.
A good result at the Haverforwest sprint triathlon. very pleased with 20th overall.

Week 9 Training log

D57. Took the new trainers for a longer run, after about 3 miles my toes were going numb and after 6 miles they felt like they were trying to strangle my right foot.
In the shop the snug fit felt comfortable but as I ran my foot swelled, as apparently they do a little. so the trainers had to go back and be replaced with a new pair of more roomy ones. Due to the stopping and slackening of laces and the limping and stretching out of toes I recorded no time for this run.

D58, 2000Mt swim. Started using hand paddles today to build up strength. I did 1200mt of the 2000 using them.Finished the session off with some kick & pull work.

D59. New trainers first outing. They felt fine nice and comfy and no foot problems.
I did have some quite painful shin splints. There is a muscle that runs under neith your shin bone and joins to your Achilles. The pain come when that muscle is over loaded or pulled and causes an ache behind your shin. It's very common with runners and can be very painful. I have decided to stay off the running for a while until I feel it is better.

Kids go back to school next week so I'm hoping to up the training in the coming weeks, back on the bike and break in the new trainers.

Week 8 training log

D50, After the excitement of the triathlon the day before it was back to the hard graft of training, just a quicky today. A two mile sprint set. A warm up jog for the first half a mile then intervals of sprints over about 75 metres then back to a jog to recover.

D51 2000mt swim today followed by a 15 minute kick and pull set. It was good to be able to push up the distance a little on the swim and I'm quite pleased with the time.

D53, An 8 mile run yesterday was followed by a 5 mile run today. A standard run for then first half the I was working on technique for the second half, trying to increase my stride and lift the legs higher. This was with the help of a new pair of running shoes which I got yesterday.

Week 7 Training log

Not much going on through the week this week due to work commitments. A swim on D43 and a 4 mile gentle run on D47 to warm me up for the weekend.
D49, Sprint Triathlon. My first triathlon and I have to say I really enjoyed it.
As far as triathlons go this was a short one, 400 metre swim 15k ride and a 3k run, but don't let that fool you into thinking, "easy". When your giving it everything any distance is tough and this was tough.
I found the swim quite easy after some initial nerves and climbed out of the pool in 7 min 59 seconds. First transition was a mare, this is why they say that transition is the fourth discipline in triathlon. I was standing in Tenby leisure centre car park surrounded by fast and furious two wheeled machines in only my swimming shorts, trying desperately to get my cycling shoes on. In these moments your brain doesn't work, at all. Which to put on first, my jersey or my helmet? Your jersey obviously. this is when I realized that when I pinned my number to the back of my jersey, I managed to pin the front of the jersey to the back. Not very helpful.
Eventually I got out on the bike and tried in vain to get the legs to work. The first half of the bike route was mostly up hill and I struggled to get any kind of rhythm or indeed breath. After the first 5 miles I settled in and stormed into transition 2 in.....I don't know what time because I completely forgot to look and press the lap button on my watch. A much cleaner transition this time and I was out into the run in no time. again the first part was up hill and it was murder on the legs, but as it went on I could feel myself getting stronger and I pushed the pace on a little. The last half a K was the hardest, I started to suffer again and my heart felt like it was trying to escape, cant blame it really. Back through transition and under the finish arch in 1 hour 11 minutes.
I have to be pleased with that time because I couldn't have possibly given any more.
The next one is in Haverfordwest in about 3 weeks and I now have a target time.

D37, A bit of a disaster today, see last weeks post, "Yesterday".
D38, The week wasn't getting any better, I set out to do a 64 mile ride from home, ride out to Fishguard and take the back roads to St Davids. Got quite lost which is unusual for me, I usually have quite a good in built GPS. Any way after all of that I arrived home after 58 mile which I wasn't too unhappy with.

D39, I've started adding a kick and pull session to the end of my distance swim in an attempt to increase strength. This is how it works. 50m of kick with a float followed by 100m of pull with a float between the legs. Repeat until unable to kick any more.
Simple.

Yesterday!!! all my troubles seemed so far away.

Actually yesterday wasn't responsible for the whole problem, part of the blame has to lay with the day before yesterday. That's the day we went to the beach,that's the day we played rounders on the beach, a nice piece of beach with a gradient, not flat. This was the day that I didn't even consider stretching out after rounders, why would you, it's only play. That was the day before yesterday.
Now, yesterday, I did my duty at eleven o,clock and gave a pint of my finest blood to the Welsh blood service, had my cup of coffee and free biscuit and went on my way.
Around 5.30 yesterday I went for my run and the previous 24 hours began to reap their rewards. After the first 500 meters my calves felt like they were being pulled away from legs with meat hooks, every step hurt more than the last, I thought, if I just push on it will ease as it quite often does after the initial warm up period, but it didn't.
As I pushed myself on my exertion levels rose, the more exerted I became the more my body wanted to shut down and go to sleep. I pressed on for 2 miles before the head stared to spin and the legs screamed STOP!
I stretched out a little on a telegraph pole and turned round back for home, walking with some little jogs,
The problem with the legs was obvious from the start, the day at the beach. The light headed drowsyness took a bit more figuring out, then it hit me, giving blood, of course. It takes longer than you think for your body to re-set its self and restore all the relevant levels of oxygen and blood cells. What a complex species we are. Going out on the bike today, lets see how it goes.

D31, 1600 mt early morning swim, after some good advice I changed pools for my morning swims to get more space. I'm now able to swim from 6am.
The run on the same day was a little slow, It's hard to keep training going through the summer holidays, fortunately the kids don't mind tagging along with my runs on there bikes. the problem is that I have to stop at each junction and keep turning round to get one of them to catch up, bless em they do there best.

D35 Managed to stretch the run distance today, I'm going to drop back to 6.5 for the coming week then perhaps push on again.

Week 4 training log

Back on it after some time away with a cold. A busy week though so hard to fit things in, next week promises to be the same.
I was able to up the run distance this week which is a good positive.

Week 3 Training log

Week 3 has been a frustrating week. Came down with a cold at the end of the last week and haven't been able to shake it.
A poor swim on D15, had trouble breathing due to my head been full of yucky stuff.
thought after the run on D17 that maybe I was getting over it but now it seems it just made things worse.
Hoping for a better week next week, taking a few extra days off. Got some catching up to do after that.

Week 2 training log

Things You would rather not see on a training ride, No;1

This little beauty brings you out of the Gwaun valley near Fishguard.
Fortunately I was going down it today but it's one for the must do list.

Week 1 Training Log

D1, First run since April and it was pouring with rain, ( good for the soul)

D2, Intended to do a 60 mile ride today. I broke a spoke at 22 miles so limped the bike home and put it on the turbo trainer to complete 40 miles.

D4, Early morning very wet run again. beat the previous time though.
The target was 1500 mts for this afternoons swim but had to cut it short as the pool was closing early. pleased with the time though.

The Merlin ride July 3rd 2011

July 3rd was a beautiful day for a 70 mile bike ride. The sun was beating down and the Black mountains provided the most spectacular views as we crested the summit. For me however the day didn't go quite as planned. It turned out to be a very high tempo sportive, I was comfortable with the speed and managed to stick close to some groups of very good riders.
Once we got to Black Mountain things started to fracture and groups were split up all over the place. A fantastic climb of around 9 miles lead to a similar decent with switch backs and everything. By now most riders were riding alone, myself included. As we approached Llandovery I was trying to catch a rider about 100 yards in front, he eventually disappeared into the distance. I continued on my own for around 10 miles not seeing another soul, either in front or behind.I eventually caught site of the rider I was chasing, he was coming back towards me.
It turns out that he was thinking the same as I was begining to think. Had we taken a wrong turn?
We continued together for another 5 miles convinced that we couldn't possibly both missed the same sign, but missed it we did. We rang race HQ and after they had stopped laughing they told us that we had indeed gone about 20 miles off course and they would send a land rover to pick us up and drop us at the feed station with 18 miles to go.
So in the end a 70 mile ride turned into a 90 mile ride, I must thank Gareth for his company during those lost miles and also the race officials in the Landy who could have just said, "Tough". Cheers guys.
The 70 miles I completed in exactly  4 hours, which is good time, unfortunately I wasn't at the finish.
Total hours in the saddle,  5.5. Tough day, good fun though.       www.merlincycletours.co.uk

Strada Bianca? Not quite

Aarrggghh, it's that time of year again when the council paint the roads with black tar then throw grit on it.
I followed about 7 miles of this road surface yesterday and it wasn't pleasant I can tell you. Apart from passing cars firing stones at your naked legs and bike frame, the surface is actually moving beneath you. a bit scary when it comes to cornering. So a bit slippy, just like the infamous Italian Strada Bianca only not as cool.
67 mile in total yesterday, my last ride before the Merlin ride on Sunday.

Go -Tri Triathlon Series

Just entered the Pembrokeshire sprint triathlon at Tenby and Haverfordwest Leisure centres on August 21st and September 18th.
A couple of nice short ones to begin with. 400m swim, 12.5 mile ride and a 3 mile run.
www.pembrokeshire.gov.uk/leisure

This event is the Carmarthen fun run it is meant to be just that, Fun! It turned out to be the toughest 5K I've ever run, such is the competitive nature of our family.

The cycle part of the Pembrokeshire duathlon, the part I was looking forward too the most, (Not that keen on running)

The annual duathlon in Neyland Pembrokeshire. Perhaps where the seed was planted

Ok, Training starts here and now. My first big landing base is the 2012 long course weekend in Tenby. Three events over three days, Friday, 2.4 mile swim, Saturday, 112 Mile bike ride and Sunday 26.2 mile run. I have never done these distances before. As from now I am searching for an Ironman event for 2013. All of the above events in one day, or hopefully half a day. It is now advertised to all of you so there is no backing out now. Thanks guys. July 3rd I have the Merlin ride cycle sportive 70 miles around the black mountains. After that its push on with running and swimming training. Other events coming up for me are the Dale 10k run Oct 2nd and the Cardiff Half marathon October 16th. Bring it on!!!!

This Blog has been set up so I can share with you all the process that will lead up to the toughest thing I will probably ever endure. I am talking about a 2013 Ironman event. I will keep training updates on this page as well as related problems that I encounter along the way. I hope you can join me along the way on this page, and even in training if you like. thank you.