2011 Events - I've booked

Well as I work towards the Ironman event in September, I'm gradually going to build up to it with a number of events which will be used as training and an indicator to how well I'm doing. So I thought I'd list them to see how they build up:-

o   North Tyneside 10k - 24/4/11   Help Julie complete a 10k in under 60 mins

o   Long Course Weekend – Tenby 

§  2.4 Mile Sea Swim - Friday 3 June - its the same Ironman swim I'll do in Sept

§  72 mile cycle - Sat 4 June - major part of the Ironman cycle - so recce the course

§  13 mile run - Sun 5 June - use as a training run (not part of the Ironman run course)

o   Chester Deva Triathlon - 12 June - Olympic distance event where I hope to knock a considerable amount of time from last years event - where I swam the River Dee google-less

o   Northern Rock Cyclone Challenge - 25 June - 104 mile ride around Northumberland, so plenty of hills but really good event

o   Dee Mile Swim - 29 June - mile swim along the Dee on a Wednesday night - just check to see what my mile time is like

o   Couples Challenge Middle Distance Triathlon 24 July - my real Category B event, where I really will know where I am in my training - sea swim followed by a Coastal cycle of 56 miles - and to complete - 13 miles around Newbiggin :0)

o   Ironman Wales - 11 September - need I say more :0)

These are my main events for now - but I'm sure I'll end up doing some more in between.

Week Update

Well first - still not in the pool but comitted for next week (although working away on Monday and Tuesday - will take my running shoes though).


But Friday managed to get out for a good 8 mile run around Chester which felt good and very strong.
http://connect.garmin.com/activity/78539394

On Saturday I had the day out with girls and didnt manage to do my full cycle - but got a good 45 minute cycle upto Northop in later in the afternoon, which gave me something :0)
http://connect.garmin.com/activity/78539402

That was followed by riding back plus some more on Sunday morning - where I felt really strong and quite fast, and technique and cadence training is certainly paying off in a big way :0) but because I was pushed for time only ended up being out for 1hr 35mins - going to do at least a 3 hour ride on Saturday (and some decent hills).
http://connect.garmin.com/activity/78539407
After walking with the girls along Crosby Beach on a REALLY sunny day for England in April - where we ended up walking about 5 miles, I knew I had still to do an 8 mile run. So at 6 ended up going out for a loop along the canal and through the Zoo. Now that felt like a really hard 8 mile and my legs were feeling tired and stiff - but managed to get through it ok.
http://connect.garmin.com/dashboard
Monday I finally decided I needed to put some time in stretching - so spent over an hour watching the Ryan Giggs Stretching DVD - which I thought was actually pretty good and covered most of the issue areas I have i.e. hamstrings, IT band, calves, groins :0)  so will definitely do again.

Tuesday was due to be a Cadence session - but because Lydia won a Blue Peter badge I ended up taking her out for dinner - and enjoying a glass or two of wine - a very proud father though :0)

So even though I felt rubbish after work today, I knew that I needed to get a decent run in :0(  my knees felt quite sore - but after a couple of miles I gradually got into it and felt much better afterwards with the steady run around Chester
http://connect.garmin.com/activity/79036335


Not the most consistent week of training ever - but got some good sessions in this week - just got to be more consistant with them!!!

Bike Fit

After the successful Gait Analysis earlier in the year, I knew I wanted to get my bike checked out and a bike fit done. Well it was suggested from someone at Chester Tri Club to go to Andy Wilkinson - National Champion Time trialist - so I did that and it was well worth the money as the rides since I've certainly felt the benefits of the more forward position.

During the session we looked first at my position on the Boardman - where he ended up moving the seat forward and also recommending a longer stem (14cm instead of the 11cm on it), which gave me a much more aggresive riding position. The same was done with the Slice, although we managed to use the stem from the Boardman on the Slice (so only have to buy one new stem). The slice again brought me much further forward. The new stem on the Slice meant a trip to Alf Jones in Wrexham, where they managed to get 75 quid for extending the gear cables on the Slice because of the new stem :0(

All in all I feel much more comfortable and confident on both bikes, especially that someone who really knows what they are talking about has made sure that me and the bike are in the correct position.

So with Running Shoes and Bikes done - its now time to get the analysis done in the Swimming Pool :0)

Another month - doesn't time fly

I cant actually believe time as flown that long since the last post - well I'm going make sure this blog is updated at least once a week, as so much does actually happen each week. Its more than a month since the last post - so I'll try and summarise each of the training days since:-

Thursday 3 March - Managed to do a 45 minute 100+ cadence session - which is starting to pay off. Also did 2500m with drills in the pool which is starting to pay off.

Friday 4 March - 8 mile after work, AVG HR 143bpm - 1:01:18 which felt really comfortable

http://connect.garmin.com/activity/71298861 

Saturday 5 March - First decent run out of the year around Beeston, weather got a bit heavy coming back - but kept the HR steady 

http://connect.garmin.com/activity/71340104 

Sunday 6 March - 8 mile steady run along the canal by myself. Kept steady HR although legs felt heavy.
http://connect.garmin.com/activity/71836814


Tuesday 8 March - 4.5 mile steady run around Handbridge during lunch - HR in late Zone 2 as pushed slightly @ 7:20 pace.
http://connect.garmin.com/activity/72073204
Also got in the pool AM - complete 2500m with drills


Wednesday 9 March -30 minute 100+ cadence technique session after work.


Thursday 10 March - 30 minute turbo session followed by a 15 minute brick where I tried to push it.Also got in a pool session AM and completed the 2500m set with drills
http://connect.garmin.com/activity/72296814


Friday 11 March - 6 mile during lunch with Nick and Keats - didnt feel good at all after two miles, AVG HR 155bpm
http://connect.garmin.com/activity/72415442 


Saturday 12 March - 30 mile run out and around gresford - steady cadence and HR - felt good.
http://connect.garmin.com/activity/72529728



Sunday 13 March - 8 mile after dropping Lyd off. Ran from Keats and felt great
http://connect.garmin.com/activity/73003770


Tuesday 15 March - Hills session with Nick and Keats down at Eccleston Ferry - a real lung buster - and a real struggle up the hill and back 7 x. Ouch I dont like hills but need more of these
http://connect.garmin.com/activity/73251123


Wednesday 16 March - 45 min cadence 100+ session for technique which is starting to pay off although tiring. Also managed a 2500m set at  Total Fitness AM.


Thursday 17 March - Brick session with 45 minute turbo in HR Zone 2 which felt better. Run felt strong - although lungs were gone at the end and HR in Zones 3-4.
http://connect.garmin.com/activity/73528481


Friday 18 March - 8 mile run around Chester after work.Pretty comfortable with HR 143bpm avg
http://connect.garmin.com/activity/74623595
Did a straight 2500M swim AM which didnt feel nice when I got out as had a few guiness on Thursday night :0(


Saturday 19 March - 30 mile ride around Gresford with steady HR and spinning well - also felt fresh off the bike.
http://connect.garmin.com/activity/74623598



Sunday 20 March - 8 mile loop with Keats around Upton. He was struggling from the night before so slower run and HR avg below 140 which meant really quick recovery.
http://connect.garmin.com/activity/74623602


Nightmare - on my rest day - get a stonking COLDSORE - that stops the swimming - as it is very painful and infectious :0(  this could keep me out of the pool for a couple fo weeks :0(


Tuesday 22 March - 8 mile loop with Keats again around Upton - although faster, didnt feel well at all - HR was still good at 143bpm but felt comfortable at the end and recovered quickly again
http://connect.garmin.com/activity/74623607


Wednesday 23 March - Cadence session 100+ felt - technique gradually getting better and although is a long hour in the kitchen. Recovered really quickly so positive about that. 


Thursday 24 March - First tri club turbo session at Christleton Primary School. Hard session with 15 secs - high gear then low gear for a number of intervals - then one minute rest. 
http://connect.garmin.com/activity/74886034 


Friday 25 March - 8 mile run around Chester on lunch running alone. Felt ok but was quite warm - kept HR comfortable.
http://connect.garmin.com/activity/75005923 


Saturday 26 March - 33 mile ride around Gresford with steady HR and spinning well - also felt fresh off the bike. Pushed for time to go to the wedding.
http://connect.garmin.com/activity/75802562



Sunday 27 March - 8 mile loop along the canal. Slower run and low HR avg, decent run considering had a big night out the night before
http://connect.garmin.com/activity/74623602
Monday 28 March - 7 mile loop along the canal for Julies first long run over 6 miles- she did really well as I just tried to keep her going. Legs felt stiff though kept them ticking over.
http://connect.garmin.com/activity/75802906 


Tuesday 29 March - 8 mile loop around the city centre after work - felt pretty good with HR slightly higher with AVG at 149 (tho watch was stating in 160s at start so might explain it!!!!)

http://connect.garmin.com/activity/76108226


Wednesday 30 March - Early morning brick session with 45 minute turbo session followed by 2 mile run along the canal - pushed it along on the run and felt difficult.


Thursday 30 March - Turbo - 100+ cadence turbo session 1hr - felt not too bad, kept going and steady throughout the hour. Technique also getting much better by concentrating on the circles.


Friday 1 April - 10 mile run, 1:15 around Chester after work. Steady run around Chester - legs feeling heavy especially in the last mile, but comfortably in HR2.
http://connect.garmin.com/activity/77226430


Saturday 2 April - After a few beers in the village on the Friday night - me and Keats did another 10 mile in preparation for the BIG Whitley Bay versus Poole FA Vase semi final. Legs felt REALLY stiff from the 10 mile the night before - but gradually got in to it - tho legs felt heavy throughout. Slower run 1:20 with steady 8min miles and low HR.
http://connect.garmin.com/activity/77226441 


Sunday 3 April - Not an Ironman day - I was in absolute bits - not good at all and needed the Sunday dinner desperately. Walked around Tynemouth on Sunday morning and couldnt even stomach a Crusoes breakfast :0(
Getting too old for celebrating like that - but Whitley Bay are a t Wembley - Howay the Bay!!!!!!!!


Monday 4 April - Steady HR2 1:35 turbo on Monday night. Felt really good and steady at that pace and could have went for longer. Steady pace and HR throughout.


Tuesday 5 April - Steady 8 mile loop around Chester - although never seemed to get any rythm at all and so didnt feel great at all - felt and finished stronger with higher avg of 149bpm
http://connect.garmin.com/activity/77441774


Wednesay 6 April - Early morning brick session again - 45 minute HR2 turbo followed by a quick 2 mile run along the canal - though really struggled on the last 1/2 mile really wanted to push it so that it starts to feel comfortable
http://connect.garmin.com/activity/77507958


Thursday 4 April - Steady 1:00 turbo high cadence technique session - which seemed like hard work tonight for some reason - any way completed it and feel better for it :0)
http://connect.garmin.com/activity/77760879




 So thats the catchup on the training - the big miss for the past couple of weeks is not been in the pool - as that is going to be hard to get back into next week :0( but I'm going to make sure that I get three sessions in at least.

I'm back - and fitter than last time :0)

Well I havent made a Post for two weeks now - as unfortunately when I attempted last week the post crashed near the end when I have wrote quite a piece (which also happened tonight :0(

Anyway I've kept busy over the past two weeks, so here we go:-

Thursday 17 Feb - Managed to do a Spin along with some weights at Total Fitness

Friday 18 Feb - Run - 4 mile run after work which felt comfortable in HR Zone 2
http://connect.garmin.com/activity/69184749

After a rough night with the boys - I suffered badly on Saturday, which meant no training - so note to be myself - calm down :0( So Sunday might I had to double up which actually felt really good - so here's the stats

Sunday 20 Feb - Cycle - Turbo session - 1 hour - didnt feel great - still from Friday night
http://connect.garmin.com/activity/69184758
Sunday 20 Feb - Run - Chester 6 mile loop - didnt feel great at the start, but gradually felt stronger - especially after 3 miles where I got stronger - with great finish and HR mostly in HR Zone 2
http://connect.garmin.com/activity/69403401

Monday 21 Feb - Run - Chester 4 mile loop from Keats - Good run and felt really comfortable within HR Zone 2
http://connect.garmin.com/activity/69631769

Tuesday 22 Feb - Cycle - Turbo session 30 minutes - decent session, although do have issues with my style, so need to focus on making it more fluid
http://connect.garmin.com/activity/69631783
Tuesday 22 Feb - Brick Run - 15 minutes 2 mile dash - felt really steady and speed up from previous week
http://connect.garmin.com/activity/69631795

Wednesday 23 Feb - Swim - AM swim session @ Total Fitness - starting to feel more comfortable and feel like I'm getting stronger.

Thursday 24 Feb - Cycle - Turbo session 100+ Cadence session - great session to see how bad my technique actually is, so will put more time into being a much smoother rider.
http://connect.garmin.com/activity/69934875

Friday 25 Feb - Swim - AM swim session - not bad again - and starting to feel stronger with additional drills.
Friday 25 Feb - Run - lunchtime run - Chester city loop 5 miles - which felt really comfortable and can see my fitness coming through gradually and noticed the recovery is also much better after each run as well as the speed gradually increasing with the same lower HR. Much more positive :0)
http://connect.garmin.com/activity/70419379

Saturday 26 Feb - Run - early morning run in Newcastle - nice 8 mile run around by the coast at Whitley Bay - kept the HR low and consistent apart from mile 7 which was very muddy!!!! So positive again, especially after a late Friday
http://connect.garmin.com/activity/70419402

Sunday 27 Feb - Travelled back from Newcastle and slightly rough from going to the game and spending the night at Sis's - ouch :0( will catch up

Monday 28 Feb - Turbo session - 90 minute session - note to myself, 90 minutes is too much on the turbo, so I've got to make sure I dont miss my weekend rides from now onwards :0( really hard session and very hot work
http://connect.garmin.com/activity/70651823

Tuesday 1 March - Swim - AM swim with drills - decent session and gradually feeling easier - although cant see the pace increasing at the moment :0(
Tuesday 1 March - Run - Lunctime run with Keats 5.5 miles down into Chester and back - again felt good and can see the fitness benefits - as the run certainly felt comfortable.
http://connect.garmin.com/activity/70778429

Wed 2 March - Turbo session - 30 minute session - which again didnt feel great but pushed it and sweated out especially in last 5 minutes - but pegs not feeling powerful :0(
http://connect.garmin.com/activity/70948753
Wed 2 March - Brick Run 15 minute run - legs didnt feel good but kept them rolling quickly without striding out and in the end felt comfortable and strong afterwards
http://connect.garmin.com/activity/70948758


So thats a considerable update - the aim for this week - is not to miss any sessions and definitely get out on the bike this weekend. As for the running, the miles are gradually adding up - just got to make sure I keep stretching to make sure I'm going well and injury free.

I'll update at the weekend :0)

Start of the 30 week Ironman Training

Well the countdown has begun and the proper training (to a schedule has started :0). I've decided to follow the Don Fink training schedule from the beIRONfit book. So started after doing an hour on Sunday on the turbo, I did a steady 4 mile run on Monday night - felt good although the HR was right up for the first mile - but did calm right down at the same pace
http://connect.garmin.com/activity/68458435

After Mondays night run, I did a brick session on Tuesday night - again within HR Zone 2 - with a 30 minute Turbo session followed by a 15 minute run (higher HR), which felt good although I am still feeling that I havent got the strength in my legs at the moment (so may add some weights to help the cycling).

Turbo - http://connect.garmin.com/activity/68458442
Brick Run - http://connect.garmin.com/activity/68458448

This morning was the start of my swimming - as not been in the pool for more than two months - and you could tell as I slugged it out in the middle lane. But got an hour in before work - so felt better for it, and know after a few more sessions I'll start to get the feel again.

So Ironman training has officially started for me - now lets see how it really goes :0)

Speeding - unfortunately its in the car :0(

Well I've had a couple of busy days with work and Lydia - so didnt get a chance to do any exercise on Thursday or Friday. And coming back from tea on Friday night I got speeding in the car  :0(  its the only way I'll be caught speeding at the moment - as I'm still not at my quickest :0(  anyway 3 points and £60 (Heddlu again - its everytime I go to Wales :0(

Anyway I knew I wanted to do a decent run this morning after not doing a lot all week - especially with my training programme starting next week. So got out and did a nice 11 mile run around Chester - the weather was much better, so hopefully we've seen the back of that wintery weather:0)  anyway felt good although Heart Rate was higher than I wanted to start with, as was using this as a Base run but couldnt seem to keep the HR in Zone 2 for the first few miles - but was steady as 152bpm after that - and felt comfortable for the whole run, so finished by upping the pace.

See the run on my Garmin
http://connect.garmin.com/activity/67811369

Mind the legs are aching a bit this afternoon.

Funny old week

Well its been a full week since I caught up with the blog - as not been online that much!!! But since last Wednesday I've managed to spend a day in London on the Thursday and picked Lydia up on Friday to travel upto Newcastle for the weekend - so it was a forced couple of rest days.

After getting up to Newcastle I also managed to have a large Chinese takeaway with a bottle of wine (I was been sociable :0) so though I'd better get up early to do a few miles on Saturday morning before the game - well actually managed to get in nearly 15 miles - which was more than I anticipated, but I had miscalculated the route.
http://connect.garmin.com/activity/67082085

After that I went to the Newcastle game versus Arsenal - now if you need any examples of being positive the Newcastle performance was certainly one of them. 4 nil down after 26 minutes and looking likely to concede during every Arsenal attack - Newcastle somehow turned it around in the second half, and a late equaliser by Tiote meant I had just witnessed one of the greatest games in Premiership history!!!!!  The mind is such a powerful tool - something I will need to keep reminding myself of when digging deep for the Ironman.

After suffering for a couple of days I did try and spin the legs out on Monday evening - as they were still very heavy from the long run on Saturday - so did 40 mins on Monday night - which certainly was painful :0(

The past couple of days I 've been working in Slough but staying in Windsor - and after a late one last night, I managed an early morning run around Windsor and up the Long Walk - which ended up been a nice 5 miles - would have been better if it was light, but guess these mornings are getting lighter every day at the moment.
http://connect.garmin.com/activity/67448285

Not the best of training weeks - but a couple of decent runs - my Fink plan actually starts next week - which means only 30 weeks to Ironman Wales - so the focus will have to start properly.

Need to ditch the coffee :0(

Horrible horrible last mile !!!!! Note to myself when feeling very stiff, high HR due to caffeine intake and already done a spin session in the morning ----- dont bother you'll be better off resting. Didnt enjoy last part at all - infact first part wasnt comfortable because my HR was so high - can only put down to the stupid amount of coffee I drank today :0(  rest day tomorrow

http://connect.garmin.com/activity/66334726

Lesson on hill running

Just been sent this on hill running - should of maybe watched this before Sunday :0)

http://www.youtube.com/watch?v=eu2qocvfCzE

Run - River Dee, Broughton return along canal

Well got another decent few miles in - not the quickest but the thighs are still really tight from the run on Sunday - but it certainly seems to have helped them. Also seems like the fitness is getting better - as not feeling as hard, even with heavy legs.

http://connect.garmin.com/activity/66206894

Also got up early this morning for a Spin  - going to enjoy my few pints of Guinness (first pints of the year!!!!) with the lads tomorrow after my meetings in London

Pennine Bridleway Relay - a long drag uphill

Pennine Bridleway Relay - first trail run

Well I did my first trail run on Sunday - helping out the Chester Tri with leg 3 of the Pennine Bridleway Relay near Hebden Bridge. The run wasnt too bad - as the pace wasnt lung busting, but a couple of nice long climbs that certainly got the system going. Although I felt fine at the end - the legs were certainly stiff today - so have just completed a 45 minute spin on the indoor turbo to try and loosen up a bit :0)
http://connect.garmin.com/activity/66011225

Short run along the Dee to stretch the legs

Short run along the Dee and back along the canal - felt stiff when set off, but gradually loosened off - did feel the knee slightly so going to concentrate on stretching the IT Band over the next couple of days to make sure its better for Sunday. Just looked and the quickest Ive done that run in a while too :0)
http://connect.garmin.com/activity/65384958

Busy few days

Well I've had a busy few days with work and exercise - as well as being roped into a run at the weekend.

Since Tuesday morning I was able to do an indoor turbo session on Tuesday night - kept the HR in Zone 2 until final 5 mins. Good session as pushed it. Did the sessions after doing sets on the dumb bells as well as situps and planks for the core.
http://connect.garmin.com/activity/65377293


I followed this up on Wednesday morning with an early morning Spinning session at Total Fitness - which gave me another 45 minutes session. Wednesday also saw me offer myself as a team relay member for the Pennine Bridleway Relay on Sunday morning - at the time I didnt realise it was for the hilliest leg, but now actually looking forward to do something a little different from the normal exercise.


Well I'd better get out for a shorter run this evening to keep things ticking over - as I havent ran since Monday :0(

Monday - two sessions

Following a rest day on Sunday - I decided to do two sessions on Monday. The first was the early morning spin class at Total Fitness which went well (I know Ive got toput some swimming in  :0( but my neck isnt good at the moment following being knocked over by the car last Monday night).

After work I went out again for a six mile steady run around Chester by myself - which went ok, the legs and lungs are both definitely getting stronger - but I'm going to aim to pull myself back a little bit more to keep my HR under 154 at the weekend to aid recovery and fat burning. But certainly appear to be getting over my flu and back to a better form of fitness.
http://connect.garmin.com/activity/65055690

Run along the River Dee towards Queensferry

Run along the River Dee towards Queensferry and back - stopped a few times to help Lydia who was cycling alongside us on her new bike. Felt pretty good, so certainly feel the fitness is getting better and didnt really feel any of the injuries from the accident.  My running partner, Keats, is now away to Aus for three weeks,  so thats not going to help me - but will test my motivation a bit more with distances and speed.


 http://connect.garmin.com/activity/64541769

Wednesday night run - Wrexham Rd to the River Dee

Well following the car incident and being a little stiff all over I thought it would be better to get out there - both physically and mentally, so I met Chris at Bank of America for a 5 mile run (along with the new Brooks trainers).

It was colder than I though but decided to do about 5 miles - and the new trainers felt great and I could instantly tell the difference and the support (although not as comfy/spongy as the Asics these trainers do want they should and keep the foot in the right position and mean my knee isnt being stretched). We ended up running into Chester and along the river - and to be honest, its the best run of the year yet - with an avg speed of 7:30 min/miles I felt great - but maybe not good enough to complete the Four Villages Half Marathon at the weekend (as my leg, hand and neck still aren't 100% following the accident).

Here is the garmin of Wednesday's run - going to rest for a couple of days now because of work - but planning on doing a decent run on Saturday morning, so get in some miles
http://connect.garmin.com/activity/64318411

Gait Analysis

Well getting knocked over certainly made me think a bit more and has actually given me extra focus (especially at junctions). So on Wednesday, after giving myself a rest day on Tuesday, I decided to go for a Gait Analysis, at www.triactive.co.uk in Chester. I've realised for a while that my pronation seemed to be impacting me - but I diidnt think this was a major issue, until I saw the video of my running in the existing Asics Nimbus trainers (of which I've now had 3 pairs). The over pronation was pretty substantially - actually quite scary to be honest - and definitely one of the causes of my IT band issues.

So Graeme from Triactive helped my try a number of shoes with more support, be none seemed to support adequately until we tried the Brooks Trance 10. This shoe had all the support I needed - especially in the heal, which should save a lot of extra energy. Although they cost me another £100 its going to save on the sports massage and should help speed me up over the next few months.

After the gait analysis, I think its probably time to get a proper bike fit and video swim appraisal - as both may save me a lot of pain and money down the line from sports massage, physio, etc.  So thats next, just need to get them booked now :0)

Run, car accident, ambulance, hospital - thats not Ironman training!!!!

Well this Ironman training lark is harder than I thought - after feeling good following the early morning Spinning class I decided to double it up with a 5 mile run in the evening. Unfortunately the run ended pretty quickly - probably about 200yards - and another 25 more if you add the additional where I was carried forward by the car impact :0(

After turning the first corner from my house, Keats and I were crossing a junction - safely or so we thought, as a car had to stop as cars were coming along the main Sealand Road!!! The woman driver had other ideas and accelerated as she hadnt seen me in my luminous running jacket :0( BANG - luckily I saw her coming because I heard the acceleration from the engine - which meant I was able to jump onto the bonnet and then flung forward into the middle of the road once she had stopped doing her make up - and braked. OUCH I thought - that did hurt and a bit down the road in the only f****** puddle I lay :0(   i waited for a bit as I lay in shock - the driver came out and apologised - she said she didnt see me - thank f*** for that at least she wasnt aiming at me anyway (could have being a bitter mackem or the ex-wife). In the meantime the guy coming along Sealand Road had phoned for an ambulance - and reported that I was in my mid-twenties - RESULT you've got to accept these compliments whenever they come - even if you are lying in the middle of the road feeling like sh**

So one ambulance and two police cars later - in a bit of pain and blood pressure sky high - I'm whisked off to the Countess of Chester Hospital strapped up so that I cant move with neck brace etc for X rays!!!. got to say they were really good in there and after about 90 minutes I was checked over - a little bruised and battered - but ok !!!

So this morning after my brekkie - I decided to upload the Garmin from last night  - take a look - at least I know the heart rate can go low now - seems it was down to 40bpm at one point - and pretty low for a good period last night!!! And there's me thinking it would sky rocket!!!
http://connect.garmin.com/activity/63931685

Ironman training must continue - but might have a day off today!!! Back on it tomorrow though!!!

Turbo session while listening to North East derby

Weather outside is shocking so decided to put in another turbo session whilst listening to the North East Derby. Definitely feeling like Im over the flu illness I had over the holidays - so can now build the fitness without worrying about the Heart Rate being sky high.
http://connect.garmin.com/activity/63659476

Saturday run - Chester ring road, zoo and canal run - 10 miles

Tried a longer run today to see if I could do the Four Villages next Sunday. On the positive the HR was down nearly 20bpm from recent runs - now just need to get the fitness back. A pretty slow pace - but considering the past two months was happy to get a 10 mile+ run in. Did feel my knee slightly near the end - the runners knee injury I had following the Amsterdam marathon.  I think its time to do another Gait analysis to see whether I the trainers need more support in the right front to help the injury - and also not to myself to do more stretching on the IT Band.
http://connect.garmin.com/activity/63497874 

Thursday run - Chester loop run - slightly better

Slightly better run - as HR seems to be going the right way. Fitness not there - but at least I can see a positive from the run. 
http://connect.garmin.com/activity/63214755

Indoor turbo session - still a struggle

Turbo indoors to keep ticking over - planned to do 45 minutes but really struggling after a number of sessions already this week. Was already feeling stiff from yesterdays session, and struggled to continue so decided to put in hard final 10 mins with steady 30 minutes. Seems the HR came down again from the turbo at the end of last week, so there are a couple of positives out of this session - so I guess they all add up.
http://connect.garmin.com/activity/63089331

Still struggling - but slight improvement in running

Well I did a morning and evening session to day - to try and get back into the rhythm. Went to the gym and did warm up on the bike then 40 minutes of weights followed by another 30 minutes on the bike which blew a few cobwebs away :0)

That was followed by an evening run around Chester - still struggling since flu - but run the third run is certainly the best yet - so hopefully just a matter of putting in a few more runs and the heart will get back into a rhythm, although feel like I'm back to square one.
http://connect.garmin.com/activity/62997486

Another run - slightly better - but HR still went really high :0(

Run with Keats & Titley - startedoff ok but HR again went really high (upto 176bpm) when not going a fast pace at all. Now wondering how long it'll take to get back to pre-flu (1min mile slower at the moment at a higher HR :0( Guess I've just got to keep going and hopefully clear the lungs and the chest - which isnt 100%. As worried about the HR up 20bpm+ at a not so fast pace
http://connect.garmin.com/activity/62870436

Spin class

Well after feeling stiff on Sunday and using it as a rest day, I decided to get to the early Spinning class at the gym this morning which made me feel a bit better.

Tried to keep the HR just in Zone 2 - but because of the setup of the bikes I really dont know what my power output for the session was like - but at least it give me a good workout for this morning. Will double this up with a short run this evening.

http://connect.garmin.com/activity/62809316

Second dreadful run of the year

Second run following the flu and still really struggling - never had the heart rate that high for a year or so, and certainly not for that long - and for such a slow pace - bit gutted and scared now :0(  rest day required now

See the poor performance figures on the Garmin stats
http://connect.garmin.com/activity/62453557

First indoor spin of the year

First spin of the year following illness and Xmas. Provided an absolute nightmare and very very hard work - HR was right up even at low power output, so emphasized how my fitness has been impacted by the flu and the Xmas alcohol :0(  give me even more reason to have at least one dry month :0)

Here;s the garmin results on the spin - really disappointed :0(
http://connect.garmin.com/activity/62329154

First run of the year

Well after the flu and excesses of Xmas this run was REALLY painful. Couldnt keep the Heart Rate down even at a very slow pace - scary how quickly you can let it go. So I'm definitely off the alcohol for at LEAST January now - lets see how that ones goes :0)

Here is the first and worst run of the year hopefully.
http://connect.garmin.com/activity/62227361