Feeling good :0) even in this weather

Got up and cleared the car to do a 1500m swim followed by an hour Spin class - that feels better :0)

A frosty evening run - after a weekend off

Well my parents were visiting for the weekend - and it was the works Xmas party - so not a lot done this weekend - but forced myself out this evening in the icy conditions

http://connect.garmin.com/activity/58337803
Dark and very very cold but beautiful evening - if a little slippy under foot - get the lungs going again after the weekend

A better weeks exercise

Well I've had a more positive week this week on the exercise front. I did a steady 1500m in the pool this morning, which was really my first decent swim since Alcatraz :0(

That was followed this evening with a few miles run with Keats - which is easing me back into running after the marathon, injury and time off. It didn't feel easy at all but at least it was a few more miles on a very brisk night :0) http://connect.garmin.com/activity/57897894

Hopefully this will just get the lungs going again and see how next week goes!!!

Cycle - Chester-Marford-Overton on Dee-Malpas -Beeston

Steady 57.5 mile ride - in chillier weather - but nice and steady and kept the HR down as much as possible.
http://connect.garmin.com/activity/57771355

Nice to get a few more miles in before the snow comes in very soon I hear.

First run still IT band issues

First run since the IT band issues and did feel a little bit on the outside of the right knee after 3 miles but didnt get any worse.  Decided to use the foam roller on it as soon as I got back in the house - which was absolute agony - but didnt feel anything after it again (so must do more with the roller, although it was agony just doing little parts of the IT Band - but must persevere if I want to get over these issues).

The run was just a light run at below 8 min/miles as first for a while - and kept the HR well within Zone 2
http://connect.garmin.com/activity/57701611

Cycle Chester-Marford-Malpas-Beeston-Chester

Monday morning cycle - legs are starting to feel a bit stronger - so tomorrow is definitely going to be the first run in a while :0)
http://connect.garmin.com/activity/57575717

Chester-Marford-Farndon-Chester cycle ride

http://connect.garmin.com/activity/57431155
Ride out on Sunday morning

Heart Rate Training

Well I've started training (slowly) after the problems with my IT Bands and also my glutes - after another v v v painful sports massage my legs seem almost normal again so I've started on the bike more.

Everything I've read about Ironman training is around HR training - with training 90% of the time in Heart Rate Zone 2. Coming from a competitive sports background, this is actually quite hard as most of the time you think you are not putting enough in!!!!! But I'm going to persist and trust the 'experts' as I try to get some basic training in before Xmas and before beginning my full Ironman training in the New Year.

And fingers crossed I'm out for a run at the weekend too - as well as a bike :0) tough thing will be keeping the HR in Zone 2 hopefully :0)

IT Band stretching

Well I had my first treatment on my IT Bands - and to be honest I've never felt pain like it, it was so tight and knotted on my right leg that I was screaming during the sports massage. But certainly felt a difference, so going for another session this week and then try running again by the end of the week or weekend.

Also done a couple more pool sessions - getting a bit more feel for the water now than I did at the start of last week - just got to keep it up and stay out of the pub :0)

Total Fitness-Kinnerton-Tilston-Beeston loop by gazzawatts at Garmin Connect - Details

First decent ride in months - struggled a bit coming into Waverton but held on in there. Note to one self though - need to do more cycling and regularly !!!!!! Especially as HR was far too high for a lot of it :0(

Total Fitness-Kinnerton-Tilston-Beeston loop by gazzawatts at Garmin Connect - Details

Swim technique lesson

Well I've committed so I've got to sort my technique out - big style. I may have got through the Alcatraz swim but I know for the 2.4 miles I cant let it take that much out of my body!!!! So I did my first session at City Baths in Chester with James Titley james82titley@hotmail.co.uk today - and to be honest I'm goosed and realise its going to be tough :0(  but got to put the work into this over the winter to get my technique sorted.

First cycle in 3 months - Garmin Connect - Details

Untitled by gazzawatts at Garmin Connect - Details

Course routes for Ironman Wales 2011 announced

Well the course routes have been announced for Ironman Wales 2011.

Swim Course - 2 laps

Bike route - 86km - 2 laps

Run - 4 laps

Ouch - Iliotibial Band Syndrome (Runners knee) diagnosed

First run since the marathon - and after the second mile the knee was worse than the last two miles of the marathon :0(  only the second time I wasnt able to complete a run this year - not good

Well luckily its the end of season - but my first real injury seems to be persisting and diagnosed as Iliotibial band syndrome - IBS (runners knee), so looks like I'll be concentrating on the swimming and cycling over the winter to ensure technique and fitness is good going into the new season. Now just got to work out how to manage this IBS as heard once you get it - that it can persist and its then a case of managing it :0( there are about four causes in there that could be causing it :0(

http://www.sportsinjuryclinic.net/cybertherapist/front/knee/irunnersknee.html

So its a no show at HellRunner this weekend too - and I was looking forward to a bit of fun to end the season with!!!

Well any suggestions on the injury - please let me know

Recuperate

Well its now over two weeks since the marathon - and following a week in Greece with my daughter Lydia, its probably time to do my first run since Amsterdam :0(

I think my recuperation period has lasted a bit longer than expected (but I also didnt expect to beat Sunderland 5-1 at the weekend - which also took its toll on me). So todays the day - back on it - and hopefully the groin is now ok, oh and I've now got to lose the 5lbs I've managed to put on since Amsterdam.

Training is now back on!