Too good to resist

I got home early from the office and as I had no kid duties (taxi service) until later and it was such a nice day I decided to go out for my first run in months (except my wee short effort in Lanza).  Running gives you time to think and look at spring all around you.  It also made me think how sport is so good for you.  It makes you feel food, encourages you to eat healthily (when I feel fit I'm like a pregnant woman craving for healthy food!) and it also can provide you with a life skill. 
Take my eldest son who is just turning 17.  He's sitting his highers but decided to sit his Life Guard Award so that he can get well paid part-time work in his final year at school.  He's fitter as a result, has successfully passed and has a job interview for a life guard post on Wednesday.  If he hadn't had the goal of earning some money or having a plan "B" if things don't work out, he'd never have bothered getting in the pool.  So the moral of the story is, getting fit can have additional benefits and setting the goal in the first place will increase you chances of success.  If nothing else he can save me when I am struggling in the pool!

Fire Alarm

Was just getting into the session in the pool this morning when we were ushered out of the pool due to a fire alarm.  At least they didn't make us stand outside but it did cut the session short.  My focus will shift over the next 2 weeks to running and cycling as I have the Ayr Duathlon (5km run, 20km bike, 5km run).  The ATHelite team competed in the Stirling Duathlon on Sunday (10km run, 40km bike, 5km run) and were saying how tough it was - not for Gen who came in 3rd in the ladies!  Mixing up the disciplines requires practice so it will be bike/run seesions for me for the next 3 weeks and I'll use the swimming to give my legs a break.

Age & attitude

I am constantly talking to people about goal setting, what they want to achieve out of life and explaning why I am doing these various challenges (because they think I'm mad!).  The other day I was speaking to a friend in his early 50's and he had effectively given up on any type of fitness and was having difficulty coming to terms with how he is now compared to in his youth when he regularly played sport to a good level.   This is something we all face and my view is that we must get over it and set realistic goals - we don't stay 18 forever.
My advice, if you're interested, is if you want to lose weight or get fitter or reinvigurate yourself then you need to make a real commitment, create a plan and deliver it - it helps if you set the goal based round an event and link it to raising money for a good cause.  But that requires the attitude of can do rather than thinking in your 50's your active days are over.  When I was in Lanzarote cycling there were some exceptionally fit cyclists in their 50's and the best part was they loved getting out on their bike.  Spring has spung and if your feeling you need to do something give the old bike a clean up and get out into the countryside.  Have fun and remember your age is determined by your attitude.

Puffed out

7am in the pool and joined by 2 ATHelite's.  Fortunately as one of them was preparing for a duathlon this weekend and I was meant to be on a rest week we opted for drills which helped me improve my swimming technique which I had seemed to have lost.  Then we did 100m efforts but I had to bail out after 5 as I am not fully swim fit and still recovering from Lanza.
When you're fit it is easier to shut down the negative voice telling you to stop but when you are puffing and panting it is more difficult.  Perhaps that was what Neil was trying to say to me last night if he had been able to speak!  Normal service will be resumed next week.

Real progress

Tonight I went out with Neil to take his power walking to a new level by introducing some jogging.  When he fist started training he had done the 1.75 mile course in 40 minutes.  Last time he managed 30 minutes which was a great improvement but tonight he got it down to 27 minutes!  When I left him he was breathing rather heavily so I couldn't hear what he was saying but I am sure it was "thanks we'll need to do that again real soon! He can now manage 16 lengths of the pool without stopping so this is real progress.  It just shows what can be done with the right determination and mind set.  Well done Neil - not bad for a man who was fighting cancer last year!

Back in the pool

I couldn't make the coached session tonight so I had an early morning session instead.  A 5 week lay off is not to be recommended.  I had to use a pull bhoy, board and fins to get back into a resemblance of a swimming technique and managed 1,900 m before getting out feeling light headed and sick!  But it's a start and I intend to get back to the fitness level I was at before.
Beautiful day today and if I wasn't so busy I'd go out on the bike tonight. 
Tomorrow I am going to start Neil on a walk / jog routine and see how he is doing on his static bike.  His training is building up nicely but it's his determination to prove to people that he CAN complete a novice triathlon that impresses me.

Preparation & planning

Although a rest day it hasn't stopped me preparing for my next event.  The Ayr Duathlon will be the first time I have taken part in this type of event.  I have only run once in the last three months due to injury and weather.  The Duathlon involves a 5km run, 20 km bike and finishes with a 5km run.  Different muscle groups mean I will have to do some "brick" training i.e. cycle then run to get used to the unusual effect it has on the muscles.  That will be my main focus until the end of April then I will work on all three disciplines as although I have a 81 mile bike race in May I have to be prepared for the UK 70.3 Ironman in June and then the prep starts for Lanza IM in May 2012.
A main part of this will be the 90 mile bike race in September and I knew there was a lot of climbing but it turns out to be 9,600 of ascent - that is 200 feet more than Lanza IM and over a shorter distance!  That will give me plenty to focus on in the summer but emphasises the importance of preparation and planning.

Finished on a high

Today was the best day of the week.  Great weather, wind was slightly less and we covered 75 miles.  The mad roadies (the cyclists) went off to beat each other up over the hills but my strategy was to go out in a small group of 4 that were more interested in an easy ride as their legs had covered more miles than mine during the week.
At the first coffee stop we met the roadies who were puffing and panting - they would have left me for dust if I'd tried to tag along.  We didn't maage the original target of 90 miles but all the statistics on the 75 miles made good reading for me - right on Ironman pace and considering we climbed 4,200 feet and still averaged 15 mph I was happy with that.
I came to Lanza wanting to get through the week without creating a problem following the flu.  I feel so much fitter and also more able to tackle the hills which are always a challenge.  So in May I have the etape caledonian, in June the 70.3 IM and in September a 90 mile race with huge hills.  This will all help prepare me for Lanza IM 2012 and I now feel I can do it!  Back to the rain and snow tomorrow.  In the meantime a few well earned beers and pizza are the treat tonight - tomorrow's a day off!

Mechanical failure

Set off this morning on an easy pace with a group.  7km into a steady climb and right before the massively steep climb I have a wee accident at 3mph!  All my accidents have happened at this speed and long may that continue.  Unfortunately it involves breaking 2 spokes which means I'm heading home to get the bike repaired - no cycling today.  But that's where triathlon is good because I put my running shoes on and did 5.5km in the heat of the day, and boy was it hot!  A certain amount of acclimitisation will be required before May 2012.  This was followed by a pasta and king prawn lunch with a banana split (one of my 5 a day) and a few glasses of wine to help the digestion and keep the calarie count up.
Tomorrow is the final day so I am hoping to ride to the top of the island, now my bike is fixed, to see the last part of the IM course.  This will result in a 90 mile ride which will take up most of the day to allow for coffee/cake stops and lunch.  My next post will be when I'm home shivering in the cold and swimming as I can't get my bike through the snow.  Catch up soon.

De je vue

Day 4 in Lanza and today we got our first real sunshine.  Day 1 was getting settled in and setting the bike up, day 2 I was dropped of the back of the group after 18 minutes (some very strong cyclists here) so went off on  my own (Derek no mates!) and did 25 miles with a very nice lunch - they did 75 miles!  Day 3 was 65 miles (very hard) miles - it hurt.  Today, Day 4 was a rest day (for the very strong cyclists); it had some really easy riding (my kind of pace) and some hills that sent the HR up along with the pain - we did 50 miles (on a rest day!).
I have this feeling of de je vue.  1 Year before Ironman I completed my 1st 50 mile cycle and was walking like John Wayne wondering how I'd complete an IM, but I did it 12 months later.  Lanzarote is brutal.  Hills (9,400 feet of climb on the IM) and a constant wind that destroys you on the bike - your not allowed to draft (shelter in a group of cyclists) that's why it has the reputation of being the toughest in the world.  So my mind is saying how the heck can I manage Lanza IM in 14 months time?  A very serious training plan to work on my cycling and strength will be required along with a lot of determination and support from the family and my training partners.
The guys and gals out in Lanza have been great as I have been the "cows tail" every day and they have encouraged and helped me through this brutal regime.  Tomorrow I'm taking the day off as I need to have a rest as my body is creaking - I'm walking like John Wayne again!  What doesn't kill you makes you stronger and the hills in the UK will be easier as a result - bring it on.

Sign off

You know what it's like when you are trying to go on holiday....you work so hard that you need a holiday to recover!  Finally finished everything that needed to be done and will now relax with a few glasses of.....orange juice (yeh right!).  Tomorrow I'll dismantle (and hopefully not break) my bike and pack it away.  3am rise on Sunday and by lunchtime I'll be enjoying smooth tarmac and 21 degrees!
Dropped off Neil's static bike today so he can start his bike training.  He is really motivated to prove all those that say he won't do it so I am looking forward to a progress report when I get back.
Where possible I will send in an update on Lanzarote.  Catch up when I get back.  Work to be done as the etape caledonian 81 mile bike race is at the end of May!

4 seasons in a day!

Woke up this morning to snow, followed by wind, rain and now bright sunshine - that's Scotland for you.  In preparation for my training in the sun, not sure if I mentioned I was going to Lanzarote where it's 21 degrees, I am taking it easy as I still have a tickly cough and gloopy throat.  Tomorrow night I am going swimming with Neil to see how he is progressing.  The latest report is he is increasing his distance in the pool and amazingly he has knocked 5 minutes of his power walking time - much to the annoyance of his wife who was puffing and panting to keep up - way to go Neil!
On Friday I am picking up an exercise bike for him so he can start his cycling training.  He is as keen as mustard and remember 1 month ago he did not take part in regular exercise.  What he doesn't realise is the impact his journey is having on total strangers.  Only yesterday a middle aged executive told me that Neil had inspired him to tackle a novice triathlon so I am pulling together another training plan.  If you're following Neil's progress then post a blog and give him the encouragement he deserves.

Positive mindset

School was an interesting time in life for me.  My favourite teachers were the PE teachers - I spent hours playing various sports with them.  Unfortunately for my eldest son he isn't having the same experience and the language used always seems to be negative.  The other day the "f" word was used which is unheard of these days in school....failure.  So in order to establish some balance in the discussion I quoted Michael Jordan, the best basketball player in the world.  "I've missed more than 9,000 shots.  I've lost almost 300 games.  26 times I've been trusted to take the game-winning shot and missed.  I've failed over and over and over again in my life and that is why I succeed."
If it's good enough for Michael Jordan, it's good enough for me.  If you haven't failed, you haven't tried.  Come on get yourself out there and have a go!

A&E on a Sunday!

Failing to plan is planning to fail but you can't plan for accidents.  My son Ali has always believed that playing friendly matches is a a waste of time because someone always gets injured.  He was right, this time he injured the ligaments in his ankle so we spent 2.5 hours in A&E watching how not to run a hospital.  He left on crutches so now his plan will revolve around recuperation.  Injuries are a set back but you need to respect the recovery period and not to be impatient.  He's my son so........it will be a challenge.  I'm off to start my turbo training which was meant to happen hours ago.

Back on the road

Went out cycling with the ATHelite crowd this morning.  It was a good session and fantastic to be out on the road.  However cycling in Scotland means potholes and lots of sh1t on the road from tractors so you need to be careful.  Good practicing bike handling skills before going over to Lanza where you need to ware sun glasses to shade your eyes not to protect them from flying debris such as lumps of mud.  More turbo sessions this week to continue getting my fitness back before packing the bike away.  I will be meeting up with Neil so will be able to report back on his progress.

Toe dipping

7am and I dipped my toe in the water for the first time in 3 weeks.  Managed just under half a session but the good news is that I didn't cough my guts up during (or after the swim).  Followed the training with a cappuccino, bacon, scrambled egg, cheese ciabatta and caramel shortcake - nothing wrong with the appetite!
I took my bike to the repair shop as the gears have been causing me problems even during Ironman.  I put this down to them needing an adjustment but it turns out the gear cables needed replaced so I don't feel so daft.  I am aiming to do a reasonable bike ride tomorrow assuming it's not raining but I really feel I am on my way back.

Double up

Tonight I increased the duration of my turbo training session to 1hr and took my heart rate up to the maximum to see how I coped.  I'm delighted to report I was fine which is encouraging but I am not rushing back in.  Tomorrow I am on the red eye to London so there won't be any training - it will be a 20 hour "rest day"!.  Turbo training isn't the same as being on the road but it is getting me back to fitness.  At least I have not dogs chasing me down the road!